CrossFit Oldtown Athlete Profile: Adam Murphy

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Name: Adam Murphy

Nickname: MURPHY

Hometown: Centreville, Va

When Did you Begin Training at CFOT?
August 2009

What goals have you slayed so far? #500 dead lift, muscle ups, dropped body fat down and a couple others.


What are your Training Goals for 2011? I really want to improve my squat cleans and snatches, be able to consistently hit pistols, HSPU, muscle ups and increase my work capacity. Also I would like to hit King Kong as rx’d


What is your prior fitness/athletic  background?
High School Athlete: Football, Track & Field Jiu Jitsu Practitioner and avid rec league participant. Coached a multitude of different sports(Football, Basketball, Baseball, and Tennis) to kids ranging in age from 1st grade to high school.

What was your exposure to CF before coming to CFOT?
To be honest I thought CrossFit was kind of stupid at first, my mindset was you will be tired from anything if you go as fast as you can doing it. But eventually I started and have been an addict ever sense.

Favorite WOD?
“Tillman”

Least Favorite WOD?
“Murph”

Favorite CF/CFOT moments you’d like to share? Everyday just being a part of a group of people here at CFOT who will get after it day after day and continue to push themselves and those around them to achieve greatness.

Any advice for our new members? Don’t avoid movements because they’re hard or you dont like them, work your weakness


Reason for crushing WOD after WOD?
CrossFit Competitor

What would you name a WoD and what would it be?
“Donkey Kong” 15-12-9 Muscle ups, #135 Thrusters, 24′ Box jumps

“Doomsday” 15 Muscle Ups, 30 GHD, 15 Deadlifts #375, 30 Box Jumps, 15 Squat Snatches #135, 30 Double Unders, 15 Power Cleans #205, 30 Chest-2-Bar Pull ups.

CrossFit Oldtown Athlete Profile: Adrienne Hoar

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Name: Adrienne Hoar

Nickname: Danya calls me, “Get those dips lower!” She always screams that at me???

Hometown: Richmond, VA

When Did you Begin Training at CFOT?
July 2007 (Blue Room baby!)

What goals have you slayed so far?

“I was stuck at a 190lb deadlift for years, but I finally lifted heavier about two years ago.  Since then I’ve lifted 230lb. I have 25 pullups and over 40 double unders.  Snatched 85lb.

What are your Training Goals for 2011?
I’d love to get a sub 8 min. mile, do a muscleup, get full ROM ring dips, get the ball over the red line when I do wall balls, and get 100 double unders.

What is your prior fitness background? I was a dancer as a teenager.  I was sedentary as a college student.  Then I was a gym rat for four years.  I worked with and without a personal trainer for that time. My trainer taught me about Kettlebells, which is actually how I ended up finding Crossfit. When I moved from Connecticut to Washington for work, I had to find a new gym/trainer. I checked out a few Kettlebell instructors, including one guy who did sets of ten KB highpulls in between 2 minutes of rest! Finally I stumbled upon a Crossfit affiliate who legit worked out in a gym adjacent to a church near Dupont Cirlce.  They were a fun group of people, but I wanted to expand my skills and find a place closer to home.  An old friend suggested I contact Jerry, she said the folks at CFOT were “crazy.” I’m in to that kind of thing, so I called Jerry up for my initial interview… and here I am 3.5 years later!”

Favorite WOD? “Fran”

Least Favorite WOD? “Elizabeth”  It’s the only named WOD I have ever DNF.  Should try that sucker again some day.


Favorite CFOT moments you’d like to share? Doing FRAN with a weight vest on my 28th bday.  Climbing a rope at First Friday for the first time ever (I was wearing street clothes.. not like a hooker street clothes.. but jeans and a blouse).  The 2009 Hopper Challenge.  Missing my FGB goal of 300 by ONE-HALF-OF-A-POINT!!! I’ve met some really great people over the past few years. A lot of folks have come and gone, but they certainly occupy a special place in my heart.  I should also give a big shout out to the 6am crew.  Hollah!

Any advice for our new members? It sucks for everyone.  I promise.

Reason for crushing WOD after WOD? Overall Fitness


What would you name a WoD and what would it be?
“Gummy Gams”
400 meter run
5 Deadlifts
10 Back Squats
15 OHS
20 Wall Ball
25 Slam Balls
30 Goblet Squats
35 Mountain Climbers
40 Box Jump
45 Walking Lunges
50 Burpees
400 meter run
This is a joke. We wouldn’t actually do this.  Right?”


CrossFit Oldtown Athlete Profile: "Mike Hart"

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Name: Mike Hart

Nickname: “Joe’s Brother”

Hometown: Alexandria, VA

When Did you Begin Training at CFOT? March 2008

What goals have you slayed so far?

Nothing slayed but I bruised a few.


What are your Training Goals for 2011?

Goals for 2011: 30 double unders, 400# deadlift, 40 pullups


What is your prior fitness background? What was your exposure to CF before coming to CFOT?

High school: soccer, wresting, lacrosse.

College: Rugby.

Post College: Rugby, Soccer, Triathlon (Sprint & Olympic Distance), Marathon, other shorter distances, globo gym stuff

I was burnt out, heavier than I’d ever been, looking for something different. A co-worker told me to check this crazy thing called CF out. I saw the “”Nasty Girls”" video. BING! DONE! Voracious CF.com appetite. Variety, fun, competition, barbells, met-con.  Lucked into finding Jerry Hill at CFOT in the old blue room. Best thing that ever happened to my fitness life. Walked in and Gar said “”Mike Hart?”" Hadn’t seen each other since high school(?). I was home.”

Favorite WOD? Nasty Girls

Least Favorite WOD? Anything with double unders, have you seen me do double unders?


Favorite CFOT moments you’d like to share?

Leslie Steckbeck and Keturah taking me under their wing.  Jerry yelling “Mike Haaarrrtttt!!!” Pushing myself to keep up with the leaders in the box. Best thing anyone ever said to me was “Don’t let me catch you!” Don’t know who it was. I was running the old loop at the blue room and dying as I did. I found another burst, another level, I never would have found without my friends at CFOT. And now I know: “Iron sharpens iron


Any advice for our new members?

1st: Welcome!

2nd: Scale the weight & reps, not the intensity.

Reason for crushing WOD after WOD? Overall Fitness


What would you name a WoD and what would it be?
Cash-In: 500 m row

Deadlift 1.5 BW, Bench BW, Clean 3/4 BW
2/3/4/5/6/5/4/3/2 reps.

Cash Out: Gar Loop



CrossFit Oldtown Profile: "Snoop-A-Loop" and "Snydee"

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Name: Elise Kessler and Mike Snyder

Nickname: “Snoop-A-Loop” and “Snydee”

Hometown: New York, NY and Germantown, MD

When Did you Begin Training at CFOT? April 2007 and May 2008

What goals have you slayed so far?

Elise – Everything! I couldnt do anything 3.5 years ago. So Pullups to Ring Dips to Muscle Ups and Strict Press to Push Press to Push Jerk and just about about everything else we do.

Mike – I lost 30 lbs. training for muay thai fights. I also got my first muscle ups, tied together some double-unders and I met my fiance at CFOT.

What are your Training Goals for 2011?

Elise – GET HEALTHY! Mike – Ditto

What is your prior fitness background?

Elise – NONE

Mike – Played collegiate lacrosse, and started trying CrossFit individually a month prior to starting with CFOT.

Favorite WOD? Anything with deadlifts

Least Favorite WOD? Fran cause it sucks.

Favorite CFOT moments you’d like to share?

Meeting each other! (and getting my first MU was pretty awesome)

Any advice for our new members?

There was a point when we were all new. It doesnt get easier, but it gets more fun.

Reason for crushing WOD after WOD? Overall Fitness

What would you name a WoD and what would it be?
“The Wedding”:
Partner WOD:
For Time:

Partner 1 – 50 Dubs
Partner 2 – 50 2 pood KW swings
Partner 1 – 40 GHD situps
Partner 2 – 40 65# push press
Partner 1 – 300 walking lungs
Partner 2 – 30 C2B pullups
Partner 1 – 20 100# cleans
Partner 2 – 20 155# cleans
Partner 1 – 10 200# deads
Parnter 2 – 10 400# deads

CrossFit Oldtown Athlete Profile: Joe Hart

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Name: Joe Hart

Nickname: “Mike’s brother “

Hometown: Alexandria, VA

When Did you Begin Training at CFOT?
Summer 2009

What goals have you slayed so far?

Goals Slain (nearly): Almost there on double unders.  Getting there on front and back squats.


What are your Training Goals for 2011?

2011 Goals:  Need to work on all overhead lifts and cardio.   Really want to consistently get multiple muscle ups and HSPUs .  Strict Press BW + 10.  Back Squat BW times 2.


What is your prior fitness background?

Prior to CF, I was so far removed from anything related to fitness that I forgot what it felt like to be fit.  I played rugby and lacrosse in college and did some climbing and biking after college, but I graduated from college 20 years ago.  For the last 10 to 15 years I spent much more time thinking about being fit than actually doing anything to be fit.

My brother had been pushing me to join since he started. Can’t thank him enough for not giving up.  I also owe a huge thank you to Coach K for her encouragement.


Favorite WOD?
Any WOD that I have just finished is my favorite.

Least Favorite WOD?

Anything that includes wallballs .

Favorite CFOT moments you’d like to share?

Any time I have finished Fran.  Putting together multiple kipping pullups.   Any time someone get their first “anything” and you can hear the cheers from the room.

Any advice for our new members?

Keep showing up…the rest will take care of itself.


Reason for crushing WOD after WOD?
Overall Fitness

What would you name a WoD and what would it be?
I have enough trouble keeping track of any WOD I am doing, so I can’t  imagine putting one together.


CrossFit Oldtown Profile: Chris Wilson

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Name: Chris Wilson

Nickname: “Titanium” (the name given to me by Melissa while we were drinking Margaritas at Taqueria Poblano)

Hometown: Columbia, S.C.

When Did you Begin Training at CFOT?
October 2009

What goals have you slayed so far?
With Coach Melissa’s help, I recently hit two of my goals in the same week: my first muscle up and 30 consecutive pullups.

What are your Training Goals for 2011?
New goals: 50 pullups, more muscle ups, clean 165.

What is your prior fitness background?
I was never particularly athletic, though I loved swimming and running — and tried my best to stay in good shape working out a nearby gym. Now I see how little I was challenging myself…the coaches and colleagues at CFOT have made a world of difference to my level of fitness.

Favorite WOD?
Any long, epic WOD — preferably with lots of pullups, like Murph. I like the ones that stretch out toward an hour, the kind that give you an out of body experience.

Least Favorite WOD?
Short, intense WODS that limit my trips to the water fountain.

Favorite CFOT moments you’d like to share?
There are so many: the Halloween WODs with the plastic pumpkins and dice; during the Snowmaggedon last winter when we all jumped into the snowbank just outside the doors of CFOT to cool down after the WOD; partnering with Snoop-a-Loop on Saturday WODs; watching Meginator get her recent pullup PR.

Any advice for our new members?

Turn off the clock, mentally, and just do your best. It’s supposed to be fun, and we’re all here to cheer each other on.


Reason for crushing WOD after WOD?
Overall Fitness

What would you name a WoD and what would it be?

“The Melisscious”"
5 rounds for time:
Run 400 meters
15 deadlifts
20 HSPU
30 pullups

After party: 360 degree pullup

CrossFit Oldtown Profile: Kate Moran

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Name: Kate Moran
Nickname: “Kate the Great”

Hometown: Alexandria, VA

When Did you Begin Training at CFOT?
July 2010

What goals have you slayed so far?
I am able to do the box jump now, and I remember staring at that thing and not being able to move, and I can do pull-ups with the band (I did 9 the other day in a row and was super siked!)
What are your Training Goals for 2011?
My goals for 2011 are to be able to do pull-ups without the band, do a regular push-up and do double-unders…and maybe up my speed on some of the WODs, although for me its all about just finishing, it would be nice to not be towards the end or last all the time:)
What is your prior fitness background?

I played soccer from the age of 5 until about two years ago, high-school, college and then in adult leagues.  When I hit 30, it was much harder to take off weight, and for a variety of reasons, I packed on a lot of extra poundage.  I was training for my first Triathlon before I joined Crossfit, and completed it in August of this year (four weeks after joining Crossfit) and my first half marathon in September, I will be participating in the same Tri this August and I cannot wait to see the difference!

Favorite WOD?
Really people have favorites??
Least Favorite WOD?
Anything with burpees, they are the bane of my existence!
Favorite CFOT moments you’d like to share?
I cannot remember what the WOD was or even the day of the week, but I remember it was hard and I was so close to just giving up, everyone had finished and I still probably had about 25 more box jumps to do, and every few minutes one of my 6am crew who had already finished (which I think by that point, was Sean or Joe or Mike or Koz or David or Elise or Krista or Fran or Gayle… and even Harold (from the next class) and someone would yell out, “Keep going Kate!” “You got this Kate!”  The team support kept me going and pushing through until I finished!

Any advice for our new members?
Don’t forget to drop the bar, the bar can take it, your back can’t!
Reason for crushing WOD after WOD?
Look Good Naked

What would you name a WoD and what would it be?
“Kill me Kate”
400m run
30 pull-ups
200m Walk with Weight
30 box jumps
400m run
30 KB high pull
200m Walk with Weight
30 GHD sit-ups
400m run

CrossFit Oldtown Athlete Profile: Tom Arsenault

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Name: Tom Arsenault

Nickname: I don’t think I have a nickname lately (editors Note: get Tom a nickname this month and a solid CFOT picture)

Hometown: Mexico, Maine, yeah, Maine.

When Did you Begin Training at CFOT?
July 2010

What goals have you slayed so far?
So far in 2010, the main goal I’ve slayed is to drop some weight, and to get fit again.

What are your Training Goals for 2011?

Goals for 2011 are (in no certain order):
1. Return to bicycle racing at an elite level (category 1-2 on the road).
2. Get to goal weight of between 165-170 pounds by June 2011.
3. Complete 15 pull ups in a row.
4. Maintain high level of fitness throughout the remainder of the year.

What is your prior fitness background?

Before coming to CFOT I had no exposure really to CF at all. I had heard about it, and had some friends who had gone to a few WODs, but thought it would fit into my schedule nicely.
Prior to coming to CFOT, I had been an elite bicycle racer on the east coast (on the order of about 70-80 races per year) up until about 2006, and then fell into disrepair in regards to fitness. Lost a lot of motivation to train, and just kind of gave up riding seriously, and racing. Had a small comeback in 2007, then got hit by a car, shattered my scapula, had it surgically repaired, and then didn’t ride for another 6 months or so, just mostly rehab on the shoulder. Moved in 2008 from Durham, NC to Asheville, NC for a new job. Lost that job in February of 2009. Moved again to Alexandria in May 2009, while my wife was still in NC, so had to drive back and forth to NC a lot of weekends, and fitness waned, again. Move onward to now. Been training again, getting fit again, and CFOT has a lot to do with that. CFOT motivates me to get up in the mornings, and roll in for the 0515 or 0600 workouts

Favorite WOD?
Back squats for reps or for max, either way, can’t go wrong.

Least Favorite WOD?
Anything with pull ups, yeah, I know, work the weaknesses.
Favorite CFOT moments you’d like to share?
Watching others hit their goals and PRs. It’s nice to see other folks excited, and working hard. It motivates me forward.

Any advice for our new members?
Don’t quit. It doesn’t get easier, but you will get stronger.

Reason for crushing WOD after WOD?
Sport Specific

What would you name a WoD and what would it be?

“Imelda”
1. Back squat x 3  (15 minutes)
2. 400m run, 25 (24″) box jumps, 20 push ups
6 rounds HTFU

CrossFit Oldtown Athlete Profile: Jason Brown

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Name: Jason Brown

Nickname: JB

Hometown: Owensboro, KY

When Did you Begin Training at CFOT?
May 2009

What goals have you slayed so far?
Slayed:  400+ lb deadlift and strung 10+ kipping pull-ups together.

What are your Training Goals for 2011?
2011: Muscle-Up, 30+ double-unders, sub 9 min Fran, drop 2 waist sizes while maintaining muscle mass.

What is your prior fitness background?
Soccer in high school and then work required fitness programs (mostly globo gym stuff and calisthenics).

Favorite WOD?
“McGhee”

Least Favorite WOD?
“Fran” Thrusters are my nemesis.

Favorite CFOT moments you’d like to share?
First moment I will never forget was when I first completed Murph Rx’d with a vest.  I never dreamed I could string that much work together in one session.  I’ll admit I can often just give out when I start to doubt my capabilities.  The team at CFOT continues to challenge me to see what I can really endure and achieve every time I walk in the door.  Secondly was when I hit my 427 lb deadlift PR.  I’ve always had a bad knee and I never dreamed I would be able to lift really heavy things.  It was exhilarating and I keep wanting more!

Any advice for our new members?
Put your self doubts aside and just get in there and do it.  You’ll be really surprised what you can achieve!

Reason for crushing WOD after WOD?
Overall Fitness

What would you name a WoD and what would it be?
“I hate CrossFit, I hate CrossFit, I hate CrossFit”":
Cash-In 900m Run

then..
3 Rounds:
3 rope climbs
30 SDHP’s (70 lbs)
30 pullups
then…
Cash-Out 900m Row

CrossFit Oldtown Athlete Profile: Maggie Kennedy

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Name: Maggie Kennedy

Nickname: That girl in the weight vest

Hometown: Alexandria, VA

When Did you Begin Training at CFOT?
5/9/2009

What goals have you slayed so far?
Pull-ups, and not having to scale back all WOD’s (that always frustrated me), also that I’m just in much better shape, and am stronger at EVERYTHINGGGG

What are your Training Goals for 2011?
In 2011 I want to be able to do HSPU and get better at piecing my pull-ups together.

What is your prior fitness background?
I ran cross country, but never did ANY upper body, which is why it took me 8 months to get a pull up!

Favorite WOD?
I really enjoy a WOD that involves a circle o pain and running.

Least Favorite WOD?
“Fran”  I HATE thrusters, and I can’t piece pull ups together well :(

Favorite CF/CFOT moments you’d like to share?
During my senior year of high school, I was very stressed because of college applications, getting in, etc and Crossfit was my escape/happy place where I could come for support and constant smiles from Melissa and Jerry… and get my sweat on! The CFOT group was/is a great support group for me and I always had a blast with wonderful encouragement from everyone!!!!!

Any advice for our new members?
DON’T GIVE UP!!!!!

Reason for crushing WOD after WOD?
CrossFit Competitor

What would you name a WoD and what would it be?

“Death by Weight Vest”

-400meter run
-25 jumping slamballs
-400meter run
-50 sledgehammers
-400meter run
-75 push ups
-400meter run
-100 air squats
-400meter run
……. all in a weight vest of course!!!

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