Who’s Who: Karen
7 Feb
2-8-2010
WOD
Post max Get-up and Superbowl reps to comments.
1) Turkish Get-up 1-1-1
2) “Superbowl Gone Bad”
Five rounds for total reps of:
225/155 pound Deadlift, 15 seconds
Rest 45 Seconds
L-pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
Mobility Focus
1) OH Squat stretch 2 x 10
Wall Slides x 10 slow
DB Cuban Press 2 x 15
2) Spinal rocks -30
Next up in the Who’s Who category we have Karen. Karen has made some amazing progress since she first started training with us in Fall of 2008. She has become a much stronger athlete, really improving her deadlift numbers and nailing the dead hang pull up. Karen is a great example of what you can achieve with consistent and steady work. She has also embraced the Paleo diet, hesitant in the beginning, tried it, and has lost 30 pounds to date. She tells me that she bought two copies of Mark Sisson’s book, the Primal Blueprint, one for herself and one to hand out to friends when they ask what she has been doing. I am proud of her progress, keep up the great work!
How were you introduced to Crossfit? I was seeking to make some quick and lasting changes in my lifestyle after the death of my partner in 2008. A personal trainer I consulted suggested that crossfit might give me more structure and results than she would be able to. Absolutely true, and I accidentally started to get fit too.
Favorite WOD/lift: anything Tabata.
I have always wanted to: be a contestant on the Amazing Race (Survivor would be great too if I could swim better)
1 word people use to describe me: tenacious
Outside of the gym I like to: hike, go on long distance bike rides, cook new foods and eat eat eat…
Something nobody knows about me or would be surprised to know about me: Before xfit I did not cook and never had cooked AT ALL. Not even an egg. I just ate out of boxes and cans. Cooking has become a huge hobby for me as a result of transitioning to Paleo eating.
Favorite physical activity outside of Crossfit: hiking in the Gorge
Favorite place to eat in Portland: Laurelhurst Market when I can afford it.
Song that gets me pumped up for a workout: Anything by the Rolling Stones
Proudest accomplishment: striving to live life to its fullest day by day, minimizing unnecessary responsibilities, downsizing my career, and thinking really hard about what is important, and…most importantly…the pull up…
Hey karen! You are awesome! Way to pull up, literally
HAAAAAAAYYYY Karen! Wut up Woman – your story is so great.
Way to go with Paleo – it’s a tough transition but certainly worth it!
Turkish Get-up: 20kg, 55lb, 65lb
As Rxd
Round DL LP B Total
1 8 7 9 24
2 8 6 8 22
3 6 6 8 20
4 6 5 7 18
5 7 4 8 19
Total: 103
turkish get-up: 20lbs, 20lbs, 25lbs
Superbowl WOD (145lbs for deadlift)
Round DL LP B Total
1 6 6 5
2 6 6 5
3 6 6 5
4 6 6 5
5 7 7 5
total: 67
You’re awesome Karen! It’s been so much fun to watch you progress!
Turkish getup 55# 72# 81#…failed with left arm on 81# KB…almost smashed face
Rx on DL/L-pullups/burpees…total score 114
9′s on almost all DLs
5-8 L pullups
8 burpees
You’re an amazing inspiration, Karen!! You ROCK!! So proud of you.
And you did great on your pull ups and deadlifts today! Nice job, Karen.
TGU 62#, 70#, 88#
DL / L-P / B
1. 9 4 6
2. 8 4 7
3. 8 4 7
4. 8 3 7
5. 8 2 6 Total=91 RX
Get up = 35#
DL = 123#
pull up with blue band
WOD total reps = 89
Getup = 40#
DL = 185 (I think?)
WOD total reps = 105 (modified for pullups)