50 DB Snatch (50#/35#)
100ft DB Overhead walking lunge (50#/35#)
150 Double unders
100ft DB Overhead walking lunge
50 DB Snatch

Power Hour:

“Buzz Light Year”


3 Rounds of:
400m Run
15 Bar facing burpees
3 Rope climbs

-Directly into:

10 Clean and jerks (135#/95#)
10 Clean and jerks (155#/105#)
10 Clean and jerks (185#/125#)

Post time to comments.

Chris H. pushing through power snatches.

KCF Athlete Profile: Lauren Melone

Age: 34

Occupation: Speech-language pathologist

First CrossFit WOD (other than “Baseline” or Fundamentals): “Cindy”

First Thought After First CrossFit WOD: This is the challenge I have been looking for!

Before CrossFit I Did: I grew up dabbling in pretty much every sport, but to be honest I was a pretty clumsy kid and wasn’t great at any of them. I found martial arts as a teenager and it was definitely my first love when it comes to physical fitness! I spent a lot of years training and teaching full-time as a martial artist and stunt performer for independent films in Colorado, but quit to start a family. After that I went back to dabbling, mostly in group exercise classes at local gyms– a little of everything from HIIT training to belly dancing until I finally listened to “that one friend” who always told me I should try CrossFit.

Favorite CrossFit Movement: I NEVER miss a WOD that has…
1. Handstands: HS push-ups, walks, whatever as long as I get to be upside down. My stunt background gave me some experience with acrobatics/gymnastics and tons of experience falling, so I had some limited handstand skills when I started CF and no fear of throwing myself up on my hands. It allowed me to progress pretty quickly and now I am at the point where they are just fun!
2. Atlas stones: In all of CrossFit there is no other movement quite like lifting an atlas stone nor another sound quite as satisfying as the loud “thud” they make when you drop them. In fact, I fell so in love with this movement that I decided to look into Strongman competitions in general and that has led me down a very unexpected training path!

Least Favorite CrossFit Movement: Double unders. I am used to being able to smash myself against something with all the force of my will until it finally surrenders, but mastering double unders require a calm, zen mindset that is SOOOO outside of my wheelhouse. This undoubtedly means practicing them builds character or something obnoxious like that.

Most Surprising Accomplishment: Getting my first strict pull-up! It was my ONLY fitness goal for 2018 and come December I still couldn’t do one. Mike announced a pull-up challenge for the month and I faithfully started practicing them every day. Almost two weeks later the achievement was still eluding me, I was frustrated beyond all reason, and I thought, “Maybe I am just not one of those people who does pull-ups.” No matter how pitiful I looked tugging with futility on the stupid bar, none of my coaches would agree that it wasn’t in my cards and give me permission to abandon my efforts. They just kept telling me to keep practicing every day (and I was pretty grumpy and not a small bit skeptical about it if I’m being honest). Then, lo and behold, one day after the regular WOD I walk over to the bar, pull, and suddenly I am looking over it! “I just got a pull-up!” I exclaimed to no one in particular. “Good,” said the nearest coach without a hint of surprise in his voice, “Do another one.” And I did. So now I am “one of those people who does pull-ups” and anything else I put my mind to provided I have the good sense to listen to my coaches and practice consistently.

Best Part About Kitsap CrossFit: My family moved to the area about a year ago and we knew almost no one. Fast forward ten months and I find myself competing in my first Strongman competition with at least one person from KCF at every event I participated in taking video and cheering me on. One of my gym friends even showed up at 8am just to braid my hair so I would look extra tough. When I got home there were dozens of messages from members who took time out of their weekend to send me words of encouragement and support. I blown away! This is a community that rallies behind its own, in good times and bad, with a warmth and generosity above and beyond anything I have ever experienced. It has helped make Poulsbo feel like home in such a short period of time. The people are hands down the best part about KCF, and I am so, so humbled and grateful to be a part of it.

Short Term Goals: I would like to tackle another Strongman competition now that I know what to expect, maybe at the end of the summer. My current list of CF goals includes an unbroken handstand walk the length of the gym, a 1RM deadlift over 300 pounds, my first muscle up, and 50 unbroken double unders. My big stretch goal for the year is to RX the Hero WOD “Wade” which is a lot of running and strict pull-ups, dips, and HSPU. Man, just reading that list reminds me that I have a lot of work to do!

Long Term Goals: I am not quite sure! I feel like I met a lot of my long-term life goals last year and have been kicking back and enjoying that for a bit before I figure out what is next. I am in my second year of CF and feel like this is shaping up to be a bit of an exploratory year for me. I’m trying out competitions and discovering more about myself without my usual pressure to doggedly pursue achievements at breakneck speed. It’s been nice. Aside from fitness, I have written two books that I would love to edit and try publishing. I have not felt quite brave enough to tackle that yet, but maybe soon.

Favorite Food: Cheetos! Specifically the ones that come in shapes– they are the perfect balance between crunchy and puff. That’s a pro tip. You’re welcome.

Favorite Activities Outside Of The Gym: Spending time with my husband and two wonderful kiddos, playing board games, karaoke, writing, and martial arts.

Share with us your “Why”: One of my favorite moments in a WOD is when we are putting weights away- there is this method of clean up where you take the plates off one side of the barbell and then stand the bar straight up and pull it up out of the plates on the other side. I like to imagine that I am pulling a spear from the body of some enormous monster that I have just defeated. Whatever struggles I faced during the workout, I slayed them. I was victorious. It’s a very triumphant and tremendously empowering feeling as well as a daily reminder that I am strong and capable of handling whatever is thrown at me. This is invaluable, because I live with a pretty significant anxiety disorder. Every day I have to make a conscious decision not to be controlled by my fear. CrossFit helps me to cultivate mental and physical “toughness” as well as the discipline and focus I need to keep myself moving forward. Instead of living in perpetual avoidance of things that seem uncomfortable or hard– which is what anxiety makes me want to do– training helps me practice leaning into difficulties, enduring hardships, and overcoming challenges. It helps me set goals uninhibited by self doubt and undeterred by the lies that my disorder feeds me. Living with a disorder that constantly tells me, “You can’t,” nothing brings me greater pleasure than to look it straight in the eye and say “Watch me.”