CrossFit Citadel

Name: Rachael Whitehorn

Hometown: Kilgore, Texas

Age: 27

Family: Daughter-Mylia

Occupation: Oil & Gas

Crossfitting since: end of 2011

Favorite WOD or exercise: Out of the ones I've done so far, I LOVED "Party with the girls"


Fitness Background: I've done several fitness "fads" & loved them all but got bored easily...until I was introduced to crossfit <3

Changes have you seen since starting CrossFit: I've learned that I can do a lot more then I've given myself credit for. My body hasn't changed much but I wasn't extremely out of shape when I started. Crossfit has changed my mindset more then anything at this point. I now know that if I can't master an exercise at first, I WILL be able to with the right coaching & practice.

Favorite CrossFit Citadel moment: Conquering my first kipping pullup!!!

Any advice for people just getting started: Just do it! Give it 110% every time, the whole time & you will progress. Don't stop, don't give up, & don't give in.

Hobbies, interests, and/or talents outside of CrossFit: I <3 horses. I'm a rodeo junkie. Other then home, my church (BarNone) is probably my most favorite place to be. I love kids & most of my free time is dedicated to anything they want me to do.

Farthest place from home you have ever visited: Ireland

Last movie that made you tear up: Courageous! Highly recommend, especially for dads.

Favorite non-paleo treat: Chicken fajita nachos from JTree!!

Random fact uniquely about you: I'm deathly afraid of water. So much so, I'm just now starting to ease into eating things that come out of it. Silly, I know, but I have no answer as to why I'm scared to death of water. I just am.

WOD
Eight rounds for max reps of:
Muscle-ups, 20 seconds
Rest 10 seconds
135 pound Clean and jerk, 20 seconds
Rest 10 seconds

Post total reps, muscle-ups plus clean and jerks.

WOD
As many rounds as possible in 12 mins of:
150 10 ft Wall Balls 20 lbs
90 Double Unders
30 Muscle-ups

Post total rounds.

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WOMEN - includes Masters Women up to 54 years old
150 Wall balls (14lbs to 9' target)

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MASTERS MEN - includes Masters Men 55+
150 Wall balls (20lbs to 9' target)

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MASTERS WOMEN - includes Masters Women 55+
150 Wall balls (10lbs to 9' target)

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This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

_Open Summary The Open was the first of its kind, a truly open competition. Anyone, anywhere could compete. The 2011 Reebok CrossFit Games season began with the first ever Open competition. Athletes worldwide competed in six workouts over six weeks, posting their scores in real time and online. Anyone could throw their hat in the ring to compete for a position among the fittest athletes in the world. In all, more than 26,000 athletes competed in the Open, making it one of the largest sporting events in history.

Competitors had two options to validate their
performances. They could workout at a local affiliate, where they would be judged in person, or they could submit video evidence of their performance to the entire community. While there were some truly awesome video submissions, surprisingly, 97% of the competitors chose to validate at an affiliate, demonstrating the global reach of the CrossFit movement.

Provided that each workout was completed and score submitted prior to the close of each week, there was no limit to the number of attempts. Some chose to lurk in the shadows, banking it all on a single last minute effort. Others did the workouts three or more times, risking burnout to better their position with each attempt.