Dani Horan of the East Region finished 10^th Worldwide in the 2015 CrossFit Open—35 spots ahead of her Worldwide Open finish in 2014 (45^th place), despite a steeper competition threshold this year (with only the top 20 men and females in each region, not top 48, advancing to Regionals this May).

 

“I’m really happy with my performance this year. Every year the level of competition grows and gets more challenging. But I performed the Open Workouts the same way I did last year, and stayed off the Leaderboard until Monday Night,” Horan said.

 

The 26-year-old, three-time Games veteran credits nothing but straight up hard work to her standout Open performance, including a 5^th place worldwide finish on WOD 15.4 (Score: 165 reps of the handstand push-ups and clean couplet; She completed the round of 24 handstand push-ups); and a 13^th place worldwide finish on WOD 15.2 (Score: 351 reps; Getting through both sets of 20 overhead squats and finishing 11 pull-ups on her last set).

 

“I don’t think there was a single workout in my favor; I think that my overall placement is the result of all my hard work I’ve put in this year,” Horan said.

 

Now, looking forward to the East Regional, held in Hartford, Connecticut the weekend of May 22 - 24, 2015 for the North East and Canada East, Horan is a woman on a mission to make it back to the CrossFit Games for her fourth year in a row in 2015.

 

Here, she caught up with FloElite on her thoughts entering a more competitive Regional than ever before, and her hopes for solidifying a podium spot during the weekend.

 

40 athletes…5 spots…how does this change things for you mentally and nerves wise as you march into Regional? EVERYONE wants a podium spot there.

It doesn’t change a thing. I’m still focusing on the main goal and what I can control.  I can’t control or change who will be at Regionals, what workouts with will come up, etc.  What I can control is the effort I put into every workout and make sure I leave nothing in the tank. 

 

What weaknesses do you have that you know you have to compensate for or make up in other areas? What areas do you make up for these?

 

I never played any sports in High School or College, I competed as an Equestrian Rider.  As an Equestrian I never really developed an Aerobic Base, which is why I sought out Brian Mackenzie.  He has helped me develop my conditioning and Aerobic Base.  I worked on Endurance 4-6 days a week depending on what he wants me doing. 

 

 

What has changed in your training, nutrition, and/or from last year to this year in prep for the 2015 season?

 

I’ve increased my endurance training; I do endurance specific work 4-6 days per week.  My nutrition has gotten more dialed in, all my training in general has gotten more dialed in.  I’ve been working with a physical therapist (Erin Adams) once a week to address areas of weakness in my body.  This has been a really big benefit and I’ve seen vast improvements in my lifts, gymnastics, the ability to stay healthy.  Erin has helped me create a more balanced body. 

 

Leading up to Regionals, what does your training look like for you? How do you prep both mentally and physically?

 

Training is the same, a few days I will do a double met-con.  I train anywhere from 3-6 hours a day.  This includes mobility, gymnastic, endurance, met-cons, accessory work, etc.  I try to focus on what I can control: Sleep, Nutrition, Giving 110% everyday.  My mantra for this year has been, “No Regrets.”  I went into this year giving it everything I have, sacrificing a ton, leaving nothing on the table and No Regrets. 

 

A couple days from my training log may look like this: 

Monday

Morning
Front Squat: 3x5, 3x3, 3x1
30 minute Erg.
Box Step-Ups: 15 min. 24" No weight
Reverse Hyper: 3x20

Afternoon
For time: 
50 Kipping HSPU
10 Clean and Jerks 225/155
+
5 Rounds for time:
100 ft. Dog sled push (1x45 lb. plates)
7 Squat cleans 135/95
10 Burpee lateral bar hops 
+Gymnastics work

Tuesday

Morning
4x10 min. Assault bike
Gymnastics work
GHDSU: 3x20

Afternoon
Snatch- Build up to heavy double
Clean and Jerk- Heavy double (Up to 80%)
Snatch pulls- 4x5
Bike- 2x25 min. 
Camber bar good mornings- 4x10

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