Crossfit Wilmington - Workout Of the Day picture   Katelyn O’Rourke

Age – 22
Joined CFW in Novermber 2008
In her own words – "My first success [in CrossFit] was joining CrossFit Wilmington!  Accomplishment number two was completing the Intro Course and learning all of the lifts and exercises.  It is not easy. 
I was terrified of Crossfit. My boyfriend [Adam] joined and would come home every night worn out, with blisters and bruises.  I didn’t want any part of it. That was until I went with Adam to one of Tony’s “Welcome Home” workouts/hang-outs. I saw everyone pushing themselves and the others cheering them on and I wanted to have the same feeling of accomplishment! I thought to myself “maybe I could do that…one day”. I didn’t think I was going to like it and I just KNEW I wasn’t going to be good at it but I wanted to give it a try for a few reasons. One, Adam loved it and I wanted to at least try something that was that important to him and two, I thought if I tried hard enough I could eventually be good at it and enjoy it like everyone else does! I was the girl that never lifted weights, that was afraid to get big muscles, that didn’t want to even THINK about joining CrossFit.  Now I’m THAT girl who loves Crossfit and talks about it all the time!
Well, Day 1 I was told I had “perfect form” on some of the lifts. As a result of dancing competitively for 18 years I was use to instructors/trainers/coaches telling me what to do with my legs, arms, etc. I learned to make my body listen, This apparently is a very good trait to have when learning to lift weights PROPERLY. My form is not actually perfect and I am still very much in the learning process. I dreaded coming into the gym for a month or so because the WODs were kicking my butt and I wasn’t good at any of them. As time went on I finally made the decision that I was going to improve and I was going to kick the WOD’s butt instead!
I talked with Tony & Julie and got some insight on changing up my diet. I’d always been a healthy eater, but I listened to the Zone guidelines and have implemented them, to a degree, in my diet. You can work out every day and not get the results you’re looking for until you alter your diet and what you are giving your body to work with!  Adam and I have become weekend grocery shoppers and pack lunches instead of buying unhealthy stuff and eat a good balanced breakfast, stay away from the bad stuff as much as I can and learned that women do need fat (the good kind) in our bodies.   I started liking cheering for my family, I saw WODs and got excited to get in there and knock em out! I have my strengths and weaknesses just like everyone in therem but when you think you can’t do it or you don’t know how there is always someone in there to help you, it truly is a family and we all want to see each other get better! I still am not in the top times or top weights but I’m fighting against myself and my records and impressing myself daily! I have learned that CrossFit is really for everyone and anyone. 
CrossFit women are beautiful! I’m proud to be a part of CFW!!

 Our guys/girls placing:
Dawn – 4th (advances to The CrossFit Games!)
Meredith – 7th
Taylor – 8th
Zach – 18th
Aaron (Sensei) – 21st
Ilario – 39
Daniel – 47
Josh – 50
Mike – 52
Darren -72
Sam (CF Coastal) – Sam placed to move to today’s WOD, but injured himself during his effort and was unable to complete today’s WOD. 
A hell of an effort from all!
One word…   Wow!
Pics from yesterday’s heats.




39 thoughts on “Posted: 5/17/2009

  1. Matt M. - Crossfit Coastal says:

    Way to represent Wilmington at the first day of qualifiers! Keep up the good work guys, and you ladies are smoking it. Good luck tomorrow!

  2. Tracy says:

    So many great things come from CFW! Way to go at the Regionals you guys! Kate so glad you are apart of CFW! While our CFW family participated in the Regionals, the locals were here participating in the double sprint triathlon and Hope for Warriors 10k. Dan came in 3rd in the Clydesdale and Maura(only her 2nd tri) came in 2nd in Novice and I get an A for effort! Rachel ran her little feet off in the 10k! Proud of us athletes that are representing CFW!

  3. t. says:

    We'll post more pics later this eve and tomorrow. The one's I just put up are a few of ones Julie has sent me via cell phone.

  4. Jill P says:

    wow..congrats to all..
    Dawn- Mere Taylor wonderful work
    Dawn you are amazing!!!
    Zach Congrats!!!

  5. t. says:

    Dawn nailed today’s WOD and took 1st place. Meredith was her only competition. She took 2nd!!! Congratulations Girls!! I hate writing this, but Taylor missed qualifying by one spot. But d#*n, those girls have impressed the hell out of me!!!

  6. t. says:

    Pete, I can't wait to have Amanda join. I was so happy to hear Paula had joined. I can attest that doing CF together is great thing for a relationship. However, running a CF affiliate… I'm not as sure about!! Hahaha.

  7. peter says:

    Inspirational testimonial Katelyn, I can't wait to show it to Amanda, she has some of the same reservations as you did in the beginning, I think once she gets in there she will love it just as you do now. Way to go CFW family in the regionals and here at home.

  8. t. says:

    We're waiting on the final results… they are cummulative of all four WODs. We're almost positive Dawn and Mere are going to the Games in CA. Zach and Aaron's numbers a little tighter, it's gonna be close for them.

  9. Charlie says:

    Congratulations to all of you! Strong work!! Testimony to CFW methods, Tony! Very proud of all of you! Have a safe trip home…

  10. Tracy says:

    So proud of you guys in Ohio and you should be too! Way to represent CFW! Proud to work out with you guys and gals!!

  11. t. says:

    Our guys and girls faced some very tough competition. The closeness of the times secure that. Most of them have been doing CrossFit for less than a year. Taylor decided only 6 weeks ago to even go to qualifiers. I’m very proud of their results. Every fight, win or lose, has lessons. Each of our crew has undoubtly learned much over this weekend. Again, I’m proud of them and honored to be a part of their (and all of your) training.

  12. Andrew says:

    That's a helluva effort guys! Awesome job. Proud of everybody. Congrats to Dawn on placing high enough to move to the next round. Badass.

  13. Dawn says:

    Thank you for all your support!!! This weekend was tough and I still have some training to do before The Games, so t. I hope you are coming up with a game plan!!!
    Everyone did an AWESOME job this weekend and represented CFW well… Many were impressed with our team we brought.

  14. ju says:

    Hey guys, sorry about the confusion. Tony was getting my info via text. So in todays wod zack finished 2nd. Unfortunately it was not enough to get him to CA. Dawn finished first in todays wod. Mere and Taylor were in the same heat with her today so there was competion. Congradulations to Dawn. She will be going to CA! Eveyone did amazing work. I had chills! I wish everyone could have seen them. You would have been so proud!

  15. Dan says:

    Nice work everybody. Can't wait to hear all about the weekend. I am stoked for all of you.

  16. Maria Sorg says:

    Congratulations everybody. I feel SO PROUD of all of you. Mike said he heard comments all weekend of how incredible it was that CFW brought SO MUCH talent. I know the group must be so pumped! I can't wait to get back in on Monday. Kate, loved your comments!

  17. Chris T says:

    Team CFW represented us well this weekend in Ohio. You guys and girls made us all proud, great job! Can't wait to see you and hear about this weekend. And congrats to Dawn!!! And thanks to t. for making this possible through your training @ CFW.

  18. Don O says:

    Congratulations to all, I'm truly honored to see and workout with you all and to be part of such a great thing.

  19. Maura says:

    Great job to everyone who went to Ohio!! Dawn, congrats girl, you rock! I'm so proud of all of you, way to represent CFW!!

  20. Ezekiel says:

    Dawn – congratulations on qualifying!

    Kate – great testimony, soon everyone in Wilmington will know how effective and great CrossFit is.

  21. t. says:

    Kate, thank you writing and allowing me to post your words. And, the OHS form… WOW! I think you've got the fitness skill flexibility covered!
    Thank you all for supporting each other. It's amazing.

  22. Em says:

    Amazing time in Ohio…so much energy in that place. ALL of our athletes did an amazing job…pushing thru and representing CFW well, I was a proud "Den Mother" (lol). Can't wait till next year w/ even more participants. As one of our athletes said "Gold's trainers would have seen the looks on faces, sucking air, blue lips and told people to quit, sit it out…not Crossfit…everybody in there yelling for you to pick up the bar, push through it" where else but the wonderful world of Crossfit ;op Congrats to ALL the athletes and best of luck to Dawn in Cali…show 'em how its done girl!

  23. Vickie B says:

    All of you are amazing! Your perseverance and strength speaks of your strong character. GREAT JOB ZACH! NEXT YEAR IT'S "YOU"!

  24. KC says:

    Great job Dawn!! I wish you the best in Cali. To all the other reps of CFW I am so proud of you all. I wish that I was able to be more of a participant at CFW but that's just not in the cards. God bless you all and continue to strive to be the best.

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