WOD:

Tabata
Rowing (calories)
Ring dips
Pendlay rows (95#/65#)
Goblet squats (53#/35#)

1 minute rest between exercises. Post lowest score for each movement to comments.

Power Hour:
9 Thrusters (165#/110#)
1 Gasser
7 Thrusters
1 Gasser
5 Thrusters
1 Gasser

KCF Athlete Profile – Ellen

Age: 46

Occupation: Full time mom of 3 boys, SpEd sub at NKSD, Middle School Track Coach, HS Swim Coach, unemployed Personal Trainer, Half Marathon HO, Scout Master, Marathon Expo junkie (I sell shirts).

First CrossFit WOD: Bear Complex (Had to go way back in my notes)

First thought after First CrossFit WOD: I am so out of shape and I really could have used heavier weight. Lame.

Before CrossFit I did: Told people how to exercise. Taught aerobics and believed I was doing the right thing. Before that I was a major couch potato!

Favorite CrossFit exercise: Deadlifts, SDHP

Least favorite CrossFit exercise: Anything that involves wall balls, forward rolls and the coaches telling me I landed with my feet too wide (Like I didn’t notice!).

I love Kitsap CrossFit because: It gets me out of my comfort zone (like off the couch). Challenges me to my greatest potential, which was more than yesterday’s! I have great coaches that tell me I landed with my feet too wide (in a nice way). I’ve made some great friends, and I love you all.

Most surprising accomplishment: Doing a perfect Power Snatch (once, but I did it).

Short Term Goals: Getting my lats and triceps stronger so I can do unassisted pull ups and get up on the rings. Ease back into running, biking & swimming

Long Term Goals: Complete the Goofy at Walt Disney World, and STP in one day, and age in at the Kona Ironman.

Hobbies: besides my kids and husband? Gardening, quilting, novice bee keeping, “chicken farmer”.

Favorite food: Paleo: Anything with chicken, spinach & coconut in it. Non-Paleo: Micro brews.

Freestyle: (share something interesting we haven’t covered) I was once a Hooker… in a city league woman’s rugby team.