Name: Kelly Poorter
Occupation: Sales Consultant for ZimmerBiomet Orthopedics
Year you started CrossFit: 2008

1. What is your athletic background? I played all sports growing up, but began to focus on basketball in high school. Played basketball at Westmont College in Santa Barbara, CA. Competed in triathlons post college.

2. What is your favorite WOD? Helen and Murph

3. The one movement you try to avoid is……behind the head strict shoulder press ( I feel it creates too much torque on the shoulders in a vulnerable position) and high volume deadlifts.

4. If you could win a gold medal in an Olympic sport, what would it be? Decathlon, my opinion the most athletic and physically demanding event.

5. Favorite cheat meal/fat snack: Blue Bell Cookies & Cream, Dutch’s burger, Chickfila waffle fries, I could go on and on…

6. What do you like to do for fun when you are away from the gym?
Hang with Dabney and our 2 girls. We enjoy spending time at the lake. I also enjoy slalom waterskiing, wakesurfing, SUP, cycling, and golf.

7. If you could one piece advice to someone who is just starting CrossFit…..Start simple, check your ego at the door, eat clean, sleep well, and respect your body’s response to the demands you are putting on it.

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Starting 7-8 week squat cycle focusing on Front squat & Overhead squat


A) 3 sets of: 5 good mornings (bar) and 2 front levers

B) 6×1 Snatch deadlift @ 10-25% over max snatch
6×2 Front squats @ 70%

C) 3 rounds for time of:
5 Squat cleans (185 lb./125 lb.)
10 Weighted pull-ups (20 lb./8 lb.)
15 Handstand push-ups

Post loads and time to comments.



A) 3 sets of: 5 good mornings (bar) and 2 pull-ups with 5 second pause at the top (chin over bar)

B) 3 rounds for time of:
1000m Row
40 Sit-ups
15 Burpees
400m Run

Post time to comments.


For time:
1 mile Run
30 Sledge hammer strikes
150m Farmers carry
30 Burpee box jumps

Post time to comments.

Monday WOD, August 22, 2016