1/12/23
WOD
20 minute AMRAP of:
10 Toes to Bar
20 Single DB Push Press
300m Machine
*Switch Machine type as often as possible
1/11/23
WOD
Every 2:00 for 6 sets:
Deadlift, 6 reps
For time:
25 Deadlifts, 225/155-lbs.
50 Box Jumps, 24"/20"
15 Deadlifts, 225/155-lbs.
30 Box Jumps, 24"/20"
1/10/23
WOD
EMOTM for 30 minutes:
1: Power Snatch, 3 reps
2: Max Bar Muscle-ups
3: Rest
1/9/23
WOD
Every 2:00 for 6 sets:
Front Squat, 6 reps
5 rounds for time of:
5 Power Cleans
10 Front Rack Lunges
15 Calorie Row
*135/95-lbs.
1/8/23
WOD
Rest Day
Michelle is originally from Alaska and has lived the last 24 years here in Oregon. She loves being outdoors and lives a pretty active life. She has a BS in Education and has taught everything from preschool to high school. She worked the last 10 years as a Realtor. She has since retired and now focuses on teaching yoga and coaching CrossFit. After practicing yoga for 6 years she decided to become a certified yoga teacher by completing a 200 hour program locally. When she started practicing yoga she saw the benefits crossing over into her CrossFit performance. Increased mobility, flexibility, balance, and breath work helps with quicker recovery and more control in lifting. She feels that yoga and CrossFit are such a great combination that she decided to get her CrossFit L1 certification.
HOW I STARTED CROSSFIT:
I was introduced to CrossFit in 2014 by my husband but was busy with my career and daughter so I didn’t really get heavily involved until 2017. I did my first open that year and got hooked. I love seeing my progress each year and actually made the online age group qualifier in 2021. It is amazing to see the transformations that occur in both body and mind as you take control of your health and well being.
WHAT I LOVE MOST ABOUT COACHING:
What I love most about coaching is helping people reach their full potential. Whether it is offering help with fine tuning movements, offering mobility advice or just cheering someone on, I love seeing people succeed.
ATHLETIC BACKGROUND:
I have always been pretty active in many different sports from ultimate frisbee to swimming to dressage, but crossfit is by far my favorite.
FAVORITE WOD:
My favorite wod is Annie!
FAVORITE MOVEMENT:
My favorite movement is the split jerk.
1/7/23
WOD
Teams of 3
50 minute AMRAP of:
Row for Max Calories
*Every time you switch everyone completes 5 push-ups
1/6/23
WOD
Every 2:00 for 6 sets:
Push Press, 6 reps
12 minute AMRAP of:
12 Hang Power Clean and Push Press
12 Shuttle Runs, 25' x 2
*95/65-lbs.
1/5/23
WOD
EMOTM for 10 minutes:
1: Box Jump, 10 reps at 24"/20"
2: Max Wall-balls, Heavy
Rest 5 minutes
EMOTM for 10 minutes:
1: Box Jump Over, 10 reps at 24"/20"
2: Max Slam Balls, Heavy
1/4/23
WOD
Work up to a 3RM Handstand Push-up
*Work on a harder version of HSPU than normal
“CFT Triplet”
13 minute AMRAP of:
50 Double-unders
7 Deadlifts, 275/185-lbs.
9 Strict Handstand Push-ups
1/3/23
WOD
Every 2:00 for 6 sets:
Back Squat, 6 reps
21-15-9 reps for time of:
DB Squats
DB Box Step-ups
Burpees over DBs
*2 x 50/35-lb. DBs