BFH Workout #16: Alice Coachman

BFH Workout #16: Alice Coachman


Alice Coachman, born on November 9, 1923, in Albany, Georgia, was an American athlete who made history as the first Black woman to win an Olympic gold medal. Coachman excelled in track and field, particularly in the high jump.


Her breakthrough came at the 1948 London Olympics, where she won gold in the high jump, setting an Olympic and American record. This achievement made her the first Black woman to stand atop the Olympic podium. Coachman's success was remarkable, considering the racial and gender barriers she faced during a challenging era.


After her Olympic triumph, Coachman faced limited opportunities for competition, but her impact on breaking barriers in sports endured. She later became an educator and coach, using her experiences to inspire the next generation of athletes.


Alice Coachman passed away on July 14, 2014, leaving behind a legacy as a trailblazer in women's sports and an inspiration for overcoming adversity. Her contributions to athletics and her pioneering spirit continue to be celebrated.


The First to the Gold Workout

2 Mile Run

20 Jump Squats

20 Jump Lunges

20 Push Ups

20 Crunches

3 Rounds


Exercise List

2 Mile Run

Start on a treadmill at a comfortable speed. Run until you get to 2 miles.

Jump Squats

Start standing with your feet shoulder-width apart and your toes turned slightly outward. Bend your knees and jump up into the air. Land softly to absorb your landing.


Jump Lunges

Start with your feet hip-width apart. Bend your knees and jump off the ground. Switch your legs in midair and land into a lunge. Explode from that position to repeat the exercise on the opposite side.


Push Ups

Start on the floor prone with your hands by your chest. Push your hands into the ground and push your body off the ground.

Keep your feet hip-width apart.


Start on your back with your knees up above your hips. Place your hands by your hips and lift your torso off the ground. Keep your gaze on the ceiling and keep your chest up. Only raise your body 6-8 inches off the ground or until you feel your abs fully contract. Lower back to the starting point and repeat the exercise.