12 minutes to establish a 1RM Hang (full stall) Snatch.

-then-

For Time:

7 Hang Snatches 135/95#
25 Pullups
20 Back Squats 135/95# (no rack, bar starts on floor)
25 Pushups (hand release)
20 Hang Squat Cleans 135/95#
25 Knee to Elbows

3 Rounds For Time:
400 Meter Run
30 Kettlebell Swings (70, 53)
30 Push Ups
30 Pull Ups

12 minutes Snatch Balance practice (non-heaving).

-then-

15 minute AMRAP of:

15 OHS 95/65#
30 Lateral Jumps (over BB)
45 Ab-Mat Situps

Hometown: Warwick, NY
Age: 31
Occupation: Third grade teacher
When did you first start CrossFitting?: February 2011
When did you first start training at ISC?: What the hell is ISC?
Favorite WOD: Although I thought I'd hate it, The Murph was my favorite
Least Favorite WOD: I love a good burpee, but 365 of them on New Year's Eve was a tad too much.

Tell us about your sports & fitness background:

How did you first get exposed to CrossFit? Take us back to your first WOD... what was it, and how did it feel?
I kept seeing signs for CrossFit as I was walking my dogs and got the feeling it was something I should check out. I dragged my brother-in-law to a WOD on an icy February morning and knew it was just what I was looking for. It was box jumps, plate slams and pushups. I felt awesome while doing it, but not so much after. My back was sore for a week due to my insistence to do the rx weight. Ryan tried to persuade me to do less, but I think Katie wanted to teach me a lesson so she let me do it!

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I’m definitely stronger, and I am able to do things I either haven’t done for years or have never done before. I’m still working on the health part, but I now completely understand that you are what you eat. I am finding that a baker’s dozen of cupcakes is not going to make me a better athlete, and it is what is holding me back.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?
I always played competitive sports, but as an adult I never worked out. I only hiked and walked my dogs because I was never into the whole idea of a gym where people just go in, do their thing and leave. CrossFit enabled me to get back to what I loved about competitive sports. I love a challenge, but more than that I love the camaraderie and support of a team. I’ve also met my BFL, Katie!

Please share with us any favorite CrossFit / ISC moments:
Some of my favorite times at CFW were those early morning workout where I didn’t think I’d survive until Matt refocused me and used teamwork to get it done. Now we have a whole 5:30 am crew to do that for each other, which is awesome! I also quite enjoyed watching Deb legit jumprope out the door and fall on her can during her first workout!

Any advice for people just getting started?
My advice would be to let go of your inhibitions or fears. If you fully embrace what working out at CrossFit is all about, you will become addicted!

What are your hobbies, interests and/or talents outside of CrossFit?
I can’t go a day without walking 5 or more miles with my dogs. I love hiking tough trails and finding the steepest hills. What completely fulfills me is to give back wherever I can. I feel extremely lucky to have the husband, friends and family that I do, so I try to pay it forward. One of my favorite causes is the Humane Society, and luckily I have found someone else who is just as nuts about animals as I am. I’m so grateful to Katie for utilizing CrossFit to give a second chance to all of those deserving shelter animals!

5X1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75% – rest 60 sec.

-then-

For time:

8 Pistols (alternating)
8 HSPU
8 Burpee Over-The-Box Jumps 20″
12 Pistols (alternating)
12 HSPU
12 Burpee Over-The-Box Jumps 20″
16 Pistols (alternating)
16 HSPU
16 Burpee Over-The-Box Jumps 20″

2 Touch & Go Snatches (full squat) EMOM for 6 minutes @ 70%.

-then-

5 rounds for time of:

45 sec. ME C2B Pullups
15 sec. Rest
45 sec. 5 Front Squats + 3 Push Jerks @ 135/95#
15 sec. Rest

1X20 Back Squat

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

-then-

12 minute AMRAP of:

3 Snatches (any style) 135/95#
20 Double-Unders

For Time:

25 Wall Balls 20/14lb
40 Absolutely Vertical KBS 24/16kg
40 Situps
25 Wall Balls 20/14lb
40 Sumo Deadlift Highpulls 95/65lb
40 T2B
25 Wall Balls 20/14lb

For Time:

50 Jumping Squats
20 Power Snatches 95/65#
25 Jumping Squats
10 Power Snatches 95/65#

12 Minutes to establish a 1RM High-Bar Back Squat.

-then-

3 rounds for time of:

75 Double-Unders
20 Pistols (10l/10r – apportion in any way)
10 Push Jerks 135/95#