Kendra Jones March 2016 Athlete of the Month Talks about her CF journey.

On January 4th, 2016, I took my first, tenative steps into a class at Crossfit DNR. I couldn’t do a push-up, a pull-up, or run a mile without stopping. The next few months resulted in radical changes; I lost weight and gained muscle. Even better, I gained confidence and found a healthy way to manage stress and depression. Then, I had to move. I was nervous because I had been spoiled at DNR by a wonderful community and fantastic coaches. How could I ever replace that? But I was directed to Crossfit Eminence and I found a new home. They were different, certainly, but awesome and just as welcoming! I continued to get better. I can do things I never thought I would be able to do, like handstands. I smashed a 200# deadlift, ran a 8:13 mile, and actually managed a few double-unders. This year has been life-altering and I could not have done it without the support of everyone at Crossfit DNR and CrossFit Eminence. Here’s to another year of PRs and good times!

Freedom WOD Classes

Warm Up:
3 Rounds
10 Single Leg KB Deadlift (10 each leg)
15 Unbroken Double Unders 3:1 singles

Movement of the Week:
Accumulate 5 mins Every Day
Middle Splits / Pancake

Strength:
Jerk
80% x 5
85% x 3

Strict Press 80% of 1RM
3 Reps EMOM x 5 mins

Metcon:
12 Min AMRAP
6 Deadlifts 135/95
4 Toe-2-Bar
2 Shoulder-2-Overhead 135/95

Elite Competition Class

1. Hang Clean
60%/3
65%/3
(70%/3)3

2. Clean Pull
(105%/3)4

3. Jerks
60%/3
70%/3
75%/3
(80%/3)2

4. Front Squat
78%/3
83%/1
78%/3
85%/1
78%/3
87%/1

5.  Conditioning
“Tri Sprint Intervals”
6 Rounds of:
AMRAP 4:
30/20 Calorie Row
20/15 Calorie Assault Bike
AMRAP of 10m Shuttles in remaining time
Rest 4 mins between rounds

6. Midline Conditioning
3 Rounds, NOT for time:
25 GHDSU
1 min Overhead DB Hold (50/35#)