Michelle Koen » crossfit http://michellekoen.com Figure athlete, foodie and creative person Fri, 03 Sep 2010 07:56:57 +0000 en hourly 1 http://wordpress.org/?v=3.0.1 Steph http://michellekoen.com/steph/ http://michellekoen.com/steph/#comments Tue, 25 Aug 2009 23:29:09 +0000 Michelle http://michellekoen.com/?p=160 In the crossfit tradition I’m gonna start naming my HIIT/EEW sessions after people who inspire me.

Steph, this one’s for you. I don’t know if JD’s still got you doing HIIT but this one’s a kicker. Great for us girls who aren’t so cardio fit, or have cardio ADD.

200m ‘sprint’
5 burpies (the proper, with pushup kind)
5 squat (BW)
As many rounds as possible in 20 minutes

This week’s effort: 9

]]> http://michellekoen.com/steph/feed/ 0 WOD http://michellekoen.com/wod/ http://michellekoen.com/wod/#comments Sat, 15 Aug 2009 03:46:26 +0000 Michelle http://michellekoen.com/?p=141 Yup, busted out the crossfit today for the first time.
7 ring rows,
7 situps,
7 squats
x7 for time (5.59)

We also worked on muscle-ups, turkish getups and windmills. Ab DOMS?

I’m aiming to make the Wednesday night 6.15 class if any locals want to join me :)

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