About

About Me: 40+, female. No natural athletic ability to speak of. Next to no experience in competitive sports – except for neighborhood swim team as a kid (2nd slowest in the league) and a couple years as the catcher for the University of Georgia History Department softball team (because no one else could squat and I couldn’t actually catch the ball). Dabbled in light weightlifting and yoga in my pre-CrossFit life. Astonished that I can now make my body do cool stuff – like handstand pushups and lifting heavy things. Still occasionally demonstrate my lack of athletic prowess at Potomac CrossFit or Patriot CrossFit, both in Arlington, VA.

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Did (hate to say “competed in”) the NoVa Open / CrossFit Sectionals 2011. 372 out of 400. 666 people started the competition in the Mid-Atlantic.

Week 1 – 3 rounds, 9 double-unders. 144 reps
AMRAP 10 Minutes
30 double-unders
15 power snatches at 55#

Week 2 – 6 rounds, 9 deadlifts, 7 pushups. 232 reps
AMRAP 15 minutes
9 deadlift (100#)
12 games standard pushups (planks, hands off floor)
15 20″ box jumps

Week 3 – 1 squat clean (done as power clean + front squat). 1 rep
AMRAP 5 minutes at 110#
power clean
front squat
push jerk.

Week 4 – 60 burpees +1 overhead squat. 61 reps
AMRAP 10 minutes
60 lateral bar burpees
30 overhead squats at 90 lbs
10 muscle-ups

Week 5 – 5 rounds + 5 power cleans + 10 toes-to-bar + 10 wallball. 175 reps
AMRAP 20 minutes
5 100# power cleans
10 toes to bar
15 14# wallball to 9′ target

Week 6 – Through the round of 12, 64 reps
3/6/9/12 …. for 7 minutes
65# thrusters
chest-to-bar pullups
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Long Term Goals for the Next Year – November 22, 2012
– Deadlift (1RM) 270 lbs – Current: 205#
– 135# or more overhead by any means necessary – Current: 115# Push Jerk.
– Get a muscleup – Current: not yet. Doing transistion work + working on ring dips
– Squat over 200 lbs – Current: 155# back squat.
– Press over 100 lbs – Current: 77.5#
– Squat Clean over 150 lbs – Current: 105# squat clean. 110# power clean.
– Squat Snatch over 100 lbs – Current: 85#
– Do a double-under workout unbroken. Current: Annie (50-40-30-20-10 + situps) done in 8:56.
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Accomplishments
December 1, 2011
Annie – 8:56 – 11/18/11
34″ box jump (that’s almost 3 feet from dead stop!) – 11/18/11

October 1, 2011
Bench Press – 95# for 3, multiple sets
15 – 20′ rope climbs – multiple instances at Patriot + Urban Evo

September 1, 2011
115# Push Jerk – 9/1/11
85# Squat Snatch – 8/30/11

July 1, 2011
Multi-rep 20# pullups – 6/8/11

June 1, 2011
200+ deadlift – Successful! 5/8/11
Isabel at 75# Successful! 5:32. 5/5/11
Annie Rx’ed – Successful! 9:30. 5/4/11

May 1, 2011
Chest-to-bar pullups in WOD – Successful! 4/30/11 (during NoVa Open)
Games standard ring dips in a WOD (3 reps) – Successful! 4/25/11
14# wallball to 9′ target in a WOD – Successful! 4/21/11 (during NoVa Open)
100# power cleans in a WOD – Successful! 4/21/11 (during NoVa Open)
110# power clean – Successful! 4/9/11 (during NoVa Open)
40+ double-unders in a row – Successful! 4/6/11

April 1, 2011
100# overhead squat – Successful! 3/28/11
100# overhead – Successful! 3/28/11 as Overhead squat.
Tabata Something Else Rx’ed – Successful! 295 reps. 3/15/11
10# weighted pullups in a WOD – Successful! 3/4/11

March 1, 2011
24″ box jump in WOD – Successful! 2/27/11
155# Deadlift in WOD – Successful! 2/20/11
50# DB swing in WOD – Successful! 2/9/11

January 1, 2011
– 30+ double-unders in a row – Successful! 12/9/10

December 1, 2010
– Unsupported handstand pushup – 2 reps (Successful! 11/17/10)

November 1, 2010
– 45# dumbell swings in WOD – (Successful! 10/28/10)

October 1, 2010
– 7.5# weighted pullups – 5 reps (Successful! 9/13/10)

September 1, 2010
– Double-under WOD as prescribed. (Successful! 8/16/10)
– 400+ CrossFit Total (410 – 8/6/10)
– 35 double-unders in a row (Successful! 8/5/10)
– Under 2 minute 500m Row (Successful! 8/25/10)

August 1, 2010
– Pullup WOD completed with no band/no jump (Successful! 7/7/10. Tabata – 26)

Wendy’s “I promised the box I’d get this done” goal.
10 uninterruped double-unders by July 15,2010 – Successful!!!!!!

July 1, 2010 Goals
– 20 consecutive double-unders (done as d-d-d) (Successful! 6/18/10)
– 10 toes to bar – straight leg (Successful! 6/15/10)
– WOD with 40# KB (Successful – with some rep scaling 6/21/10)

June 1, 2010 Goals
– All WODs 1 pood KB (Successful! May 31, 2010)
– 10 consecutive double-unders (done as d-d-d-d) (Successful! 5/20/10)
– Consistent under 2 minute 400m (Successful! 5/12/10)

May 1, 2010 Goals
– Squat bodyweight (Successful! BW at 121. Squat at 125. 4/19/10)
– Under 10 minute 2K (Successful! 4/26/10)

April 1, 2010 Goals
– 5K in under 30 minutes (Successful! 27:02 3/30/10)

March 1, 2009 Goals
– Unsupported handstand negative (Successful! 2/16/10. During a WOD even!)

February 1, 2010 Goals
– 5 strict pullups (Successful! 1/13/10)
– Rx WOD with weight (Successful! 1/7/10 With 1 pood kettlebells and box jumps)

January 1, 2010 Goals
– 5 consecutive pullups (Successful! 12/6/09)
– Ring dips, no band (Successful! 12/10/09. During a WOD even!!!)

December 1, 2009 Goals
– Toes to bar (Successful 11/30/09)
– 3 consecutive deadhang pullups (Successful 11/27/09)

November 1, 2009 Goals
– 3 no-band pullups from deadhang (Successful 10/21/09 – not consecutive)

October 1 2009 Goals
– 1 no-band pullup (Successful! 9/15/09)
– 800 m no stops (Successful! 9/3/09)
– Deadlift bodyweight – 135# (Successful! 9/4/09)

September 1 2009 Goals
– 10 GHD situps (Successful! 8/25/09)
– 30 sec handstand hold (Successful! 8/25/09)
– 20 straight leg pushups in a row – no “wounded cobra” (Successful! 8/24/09)
– 10 black band ring dips – (Successful! – 8/19/09)

August 1 2009 Goals
– All barbell work at 35# or higher (gonna deem this one successful! 7/30/09)
– 10 supported ring dips (Successful! blue band 7/22/09)
– 30 blue band pullups (Successful! 7/30/09)

July 1 2009 Goals
– 10 straight leg pushups – done proper and not like some injured cobra (Successful! 6/23/09)
– Graduate to the blue band on the pullups (Successful! 6/29/09 – 10+3)
– Get through 10 box jumps without hurting myself or wheezing (Successful! 6/26/09)
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Last Year’s Goals. Due date: November 22, 2010.
270# Deadlift (1RM) Final: 195#
135# Overhead by any means necessary (1RM) Final: 95# clean and jerk
1 Unsupported Handstand Pushup Final: 2 unsupported handstand pushups
Pullups without bands during WODs Final: WODs no bands. 5 slow, strict full ROM at 7.5# weighted.
Ring dips without bands during WODs Final: Most WODs with minimal toe assist. 5 strict, no assist
1 Muscle-up Final: Some transition work. Success dependent upon pullups and ring dips.
Sub 8 minute running mile (consistent) Current: 27:02 5k


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