Every 4:00 for 20:00 (5 sets)
400m Run
12 Toes to bar
3 Rope climbs

Power Hour:

15 Rounds for time
5 Handstand pushups
3 Bar muscleups
1 Deadlift (315#/225#)

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Claire K. working through ring rows.


What’s Your Story: Claire Kingsbury

Why did you join Kitsap CrossFit?
I joined KCF because I wanted a challenge! I’d been going to another local gym and was happy there, but had completely plateaued and frankly….had gotten bored. I have a few friends who did CrossFit, and who told me they had heard great things about KCF and to check them out. I decided to join five minutes into talking to Dan. His emphasis on proper form and training and making fundamentals a necessary part of the process made me feel comfortable in a foreign environment.

What has been your biggest accomplishment?
My biggest accomplishment?! Can I say all of it? I’ve never lifted before, I grew up playing soccer, but weights were foreign to me. Learning my way around a barbell was such a huge confidence boost. I can put heavy things on that heavy thing and pick it up and do it decently well! I’m also pretty proud that I can climb a rope. I spent a lot of time in PE at school trying to get a rope climb and at 35, I finally got one.

What are you working on now?
I’m working on a few things….pull ups being a main one, actually anything on the rig, my shoulders are getting stronger and I wanna see what they can do! Handstands and stringing double unders elude me as well….but not for long.

What is your favorite KCF Memory?
My favorite KCF memory is Row for Reveille. I joined KCF last May, but injured myself playing soccer in July and just kinda “dabbled” for a few months….and then in December Mike was talking about R4R and looked at me and said “you should sign up.” And I’m sure he was just trying to get recruits, but I thought….well, ok, here’s my excuse to quit dabbling. If I want to survive 24 hours of rowing I better get my butt in here more! And that event was just so incredible…there aren’t words to describe it, the camaraderie, the energy….it fueled me. I also got to know a lot of people from gym, which had been hard for me to do before, I’m a bit of an introvert, but after that i had a whole room full of new friends! And the event went well! I used my fitness to do a cool thing and it felt GOOD.

What motivates you to continue training at KCF?
What motivates me to continue training besides the texts and messages from all my new strong friends telling me to get my butt to the box?! The feeling I get when I go in and crush a WOD that looked like it was going to crush me. I’m getting to the point where even I don’t know what I’m capable of and it’s exhilarating.