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In our episode on “Is CF Worth It,” Heavey kept mentioning the 40-year old mom demographic… and that stirred up some emotions on Facebook. So, we brought a mom onto the show to discuss her experience. In this episode we discuss Cassandra’s experience in CrossFit over the last two years. Her big change in body composition. And her keys to success. We also enjoy a very fine 12 year Bowmore Single Malt. [1:00] Heavey Gets Called Out by Kick Ass [3:00] Mobility in 40 year old Moms [5:09] Cassandra’s Body Composition Improvement [7:45] Does Mature Mean Old? [9:20] Bed Time or Exercise Time? [10:45] Which Phil? [11:45] How to Make Sure You Don’t Do Stupid Shit [13:45] Gold Stars for Form [15:00] You Don’t Have to Loose Muscle as you Age [16:30] Cassandra Takes Things into Her Own Hands [18:15] The Key: Have your Own Compass [18:45] Progression in Fitness [22:00] Bowmore 12 year scotch Resources mentioned: SS012 - Is CrossFit Worth It? http://www.heaveyduty.com/2015/03/ss-012-is-crossfit-worth-it/ Heavey's Post of Testing, Training and the Internal Governor http://www.heaveyduty.com/2014/06/training-testing-and-why-you-should-know-the-difference/ Pull Up Program Cassandra is Following http://boxlifemagazine.com/training/conquering-your-first-strict-pull-up