Brooke Ence Transformation – Before and After CrossFit

From physique competitions to CrossFit, Brooke Ence has done a lot in her athletic life. She started life as a professional dancer and wanted a life on Broadway, but instead, found joy in the throes of the athletic community.

In the world of CrossFit, Brooke Ence made it through 7 CrossFit Opens, 5 Regionals, and 1 CrossFit Games where she surprised crowds with two first places in the Snatch Speed Ladder and Clean and Jerk. She would finish her rookie year in 14th place overall.

Before CrossFit

Brooke credits some of her success in the CrossFit world to her days of physique competitions, as many other CrossFitters such as Kari Pearce do. She’s glad she was “only taking a pit stop in that world!”

Could be mistaken as Halloween ! Hahaha #tbt to when I was starting my journey to find true fitness ; so happy I was only taking a pit stop in that world! So grateful for where I am today! #crossfit #functionalfitness #suntanoverspraytan

Related: CrossFit Athlete Brooke Ence To Attend 2019 Mr. Olympia For CrossFit Promotions

Brooke Ence once shared another before and after photo showing her transformation from fit to fitter. In 2014 she weighed 155lb and in 2016 she weighed 152 lbs, showing how different a body can look after elite fitness and nutrition is applied.

The Brooke Ence Journey and Transformation

Brooke Ence intrigued the CrossFit community when she qualified for the 2015 Reebok CrossFit Games after being in the Regionals only twice. Since then, she’s beat a lot of her own personal bests, and moved on to develop a fitness brand called “Naked” with a following of over 1 million. She’s also appeared in Wonder Woman and Justice League and is a warrior of her own kind.

“It’s funny how things change.
All through grade school and into college, I was embarrassed and almost ashamed of how muscular my arms were. This most definitely came from how I was perceived and teased by my peers. But NOW ….. 😎 the more definition the better.

Crossfit truly helped change my perception of beauty and the perception I had of myself. And that is one of my greatest takeaways from my experience in the CF community.”

Brooke Ence was born in Utah but currently lives in Southern California, as a trainer at the Santa Cruz CrossFit gym. She grew up with both parents and had a sports background that included gymnastics, softball, and swimming. She also grew up as the youngest of four.

Brooke attended the University of Utah, and considered Broadway but ultimately wanted the life eyeing the podium. It was 2011 when she joined the UTE CrossFit team and by 2014 she placed sixth in the Regionals. Come 2015, she would be at the top. The following year her transformation would see her make it into the Games with some surprise finishes.

CrossFit Records

• 2014 – Regionals (6th Northern California Regional), Open (73rd worldwide, 77th United States)
• 2015 –CrossFit Games (14th), Regionals (1st California Regional), Open (19th worldwide, 13th United States)
• 2016 – Regionals (6th California Regional), Open (45th worldwide, 28th United States)
• 2017 – Regionals (2nd, East Regional), Open (153243rd worldwide, 93944th United States)
• 2018 – Regionals (26th West), Open (26th worldwide, 47th United States)2020 – CrossFit Games (3rd), Open (6th worldwide, 1st United
• States)

Benchmark Statistics

• Back squat: 320 lb
• Clean and jerk: 253 lb
• Snatch: 207 lb
• Deadlift: 365 lb
• Fran: 2:07
• Filthy 50: 24:38
• Sprint 400m: 1:11
• Run 5k: 24:00

• 

Brooke Ence Workouts

Kettlebell Squat Jumps

• 8 rounds of:
• 8 kettlebell squat jumps
• 15yd shuttle sprint

Rest 2:00 between each round

Get Brooke’s Arms

“Man, I have always had “big” arms and obviously am pretty used to seeing them and knowing what they look like and feel like inside of every “sleeved” article of clothing that I try on 😂. But I am always surprised by how pumped up I get whenever I hit arms 💪🏼. I LOVE IT 😜, I love it when the dudes in the gym do a double take. Which I can totally see by the way 😁. And aside from the occasional negative chirps I get about my physique, I prefer to assume that they are just a little envious.

Little moments like this remind me just how much I enjoy standing out. I’m not everyone’s flavor and that’s ok with me. I was never meant to be “vanilla” and honestly I’m not even sure if I know what my flavor would be if it had a name 🤔.”

Upper Body Speed

“Upper body “speed” day with @jacobhutton1

Here is one of the exercises we did 👇🏼

Every :30 x 5 minutes

3 reps band resisted speed bench
* rx = perform at Bodyweight
I of course scaled the shit out of this and Jake did not 😂”

Leg Day Finisher
・・・

“🔥Leg Day Finisher🔥
Grab a buddy and try this interval style Metcon to finish off your leg day the right way!
•
4 Rounds
30 Second Wall Sit w DBs 35/20lbs
20 DB Reverse Stepping Lunge
10 DB Thruster
10 Burpees
Rest 90 seconds between rounds.”

Clean Snatch and Squat

“The 1 1/4 is a killer way to build strength. This exercise will help with building positional strength, increase muscular tension and hypertrophy AND it will increase your rebound potential. 💪🏼 –

Performing this exercise at a controlled TEMPO : Hypertrophy , Positional Strength, Alignment –
Performing this exercise with SPEED:
Increased rebound and elasticity directly transferring to the Clean, Snatch and Squat –
NAKED TRAINING PROGRAM has you covered 👍🏼 • peep the new Encewear”

Squat Warmups

“My favorite SQUAT warmup:
Squat down below parallel and perform 10 external/ internal rotations each leg. You can use your hand to apply pressure on your knee during the external rotation. GOAL👉🏼 Try and stay in the squat and continue to sink deeper into your hip and ankle flexion without standing up.
Next: perform 10 thoracic rotations each direction. Reach toward the ceiling and then take that same elbow and try to touch the floor with it. The goal here is to start the warm up and stay in your squat position until all reps are completed, after your very last thoracic rotation. –
Woof ….. that was a mouth full 😂. I hope #itmakesence 😜”

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