Warm up:
2 rounds of:
100m Run
5 bar Thrusters
10 Push ups
200m Row

2 Power cleans + 1 jerk following your second clean, 2-2-2-2-2-2-2
Rest 60-90 seconds between sets

4 rounds for time of:

50 Double unders
12 Toes to bar

Post clean and jerk loads and WOD time to comments.


Get to know….Misty D.!

How long have you been a CrossFitter?
I started in January, so about 7 months now.

What is your previous sports/fitness background?
The usual cheerleading and gymnastics growing up. I worked out at another local gym, but nothing for the past couple of years, until crossFit.

What is your favorite CrossFit WOD?
There are so many I like… Crazy enough usually the ones I barely make it thru end up being one of my favorites. (Like last Monday(8/6) 400, DL, burpees, 400, OHS, T to B)

Least Favorite?
Any one involving HSPU’s! One day!!!

Your Fran time?
I don’t remember.

What athlete (CrossFit or otherwise) do you admire most and why?
I admire the crossfit rock stars I work out with everyday in the 6 am class! They keep me motivated and inspired to show up everyday. Especially the girls!

My brother is a huge inspiration to me also! He has me watching a lot of youtube videos on rock climbing. Lynn Hill and Beth Rodden are my current favorites.

What do you hope to accomplish by doing CrossFit?
Just to be better all a round. In fitness, health, nutrition. So that there are no limitations to what I can try.

Do you train for a specific purpose (ie, another sport)?
To be bigger, better, stronger, faster….

What are your CrossFit goals?
The list is so long. HSPU’s, muscle up, to get a “good job on your OHS!” Lol
That’s the thing, there is always something to work on.

Do you paleo or zone?
Not to sound too cliché, but this is definitely one area crossfit has changed my life. I started crossfit a vegetarian. Yep, tofu! But in my new obsession with how can I be better at crossFit, some of you mentioned MEAT. So…. I did it. Slowly, but I’m up to chicken, fish, and turkey. Megan and Amy have me making recipes I would have never even considered! So I’m paleo almost diet.

Would you rather do 100 burpees, 100 pullups or 100 squats?
100 squats, then burpees, then pullups then our am ab routine. Lol. (just trying to keep up with the girls)

What do you do when you are not at CrossFit?
I’m a nurse at Cook Children’s. When not there I’m usually chasing around my two year old little girl, Presley. She keeps me very busy!! Any spare time I have I’m trying to find a way to climb with my brother lately. I like to stay busy.

Lifting shoes or Vibram five fingers?
I have neither yet. Although I think I’m about to purchase my first pair of lifting shoes.

What is on your favorite CrossFit t-shirt?
The new girl fit shirt is my favorite right now.

What do you do for warmup?
What ever is written on the board usually.

What do you do for recovery? How often do you take rest days?
I rest 1-2 days usually. Even on those days I feel like I need to be at the gym. To recover… I’ve started drinking a shake after I workout like all the other cool people do, then there is all the other recommendations… Epsom salt baths, foam roller..any other suggestions?

What is the best piece of advice you’d give a new CrossFitter?
Just show up. Seeing amazingly fit, strong, disciplined people working out is extremely motivating.

What CrossFit certs have you been to or hope to go to?
None yet

If you could have dinner with three CrossFit all-stars, who would it be?
It would be breakfast with the rooster class actually. One day Brent… Eggs and bacon!!

What do you like best about CrossFit Seven?
The people! I have so much respect for so many. Especially the 6am class. It’s the perfect start to the day. The few mornings I over slept or couldn’t make it, I was grumpy all day. They keep me motivated to work harder and eat better. Never have I been around such disciplined people. I love it.

Post thoughts to comments.

Thursday WOD, August 23, 2012

4 thoughts on “Thursday WOD, August 23, 2012

  • August 23, 2012 at 6:28 am

    PC & J: 225×5/215×2 my form fell apart today. Not sure what’s up, not a pretty day on the oly side of the box for me

    WOD: 8:02 rx’ed

  • August 23, 2012 at 9:52 am

    up to 205 on PC & J

    rowed 500 instead of DU’s – 12 Minutes

    Misty – we will have you eating Angelo’s by the end of the year!

  • August 23, 2012 at 3:55 pm

    135lbs on oly work. Cleans felt good. I really waited on the pull and found my feet landed behind me.
    Good day

  • August 23, 2012 at 8:33 pm

    175# on PC&J, definitely need some more work. Thanks to squared for some solid coaching.


Comments are closed.