Day 26: October 9

  • The video is of an exceptional woman by the name of Kelly Moore
  • She works tirelessly at CrossFit HQ and has a Fran time of 3:15; she also has done 33 strict pull ups in a row!!
  • You can read about her KB prowess in the CrossFit Journal from 2008 (February 1)
  • Kelly and I chatted online last night about injuries and how to move on
  • I have followed some of her training from a few years ago because I wondered how such a small (110 pounds) woman could move such weight
  • Her back squats (at the time 48 years old) were  270# for 3 reps raw and her Deadlift was better than triple body weight (345 for eight reps, all dead stops – no bouncing or touch and go reps).
  • Again, Kelly demonstrates that proper training, correct form and a tenacious spirit can combine to yield superb performance


  • Squats: 5 reps @ 85%; 3 reps @ 90%; and 1 rep @ 95%
  • remember: proper depth at the bottom; open hips at the top; and controlled movement are keys to success and safety

Met-Con WOD:

10-9-8-7-6-5-4-3-2-1 of the following:

  • Atlas stone to shoulder
  • seated box jumps
  • Back Jerks with 75/45
  • barbell curls (why not?)
  • jump touches
  • hollow rocks


  • run the St. Mary’s loop (hard on the Lake Avenue stretch; recover on Hawthorne Street; pound it down John Street; recover into front foyer)

About crossfitcphs

PE Teacher at Carleton Place High School

Posted on October 9, 2013, in Uncategorized. Bookmark the permalink. Leave a comment.

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