Athlete Profile

Athlete: Holly Arrow

Holly Arrow's Profile Picture
North West
Eugene CrossFit
135 lb


Filthy 5034:38
Fight Gone Bad215
Sprint 400m1:39
Run 5k30:56
Clean & Jerk63 kg
Snatch110 lb
Deadlift215 lb
Back Squat210 lb
Max Pull-ups21


November 2010: Joined Eugene Crossfit in Eugene OR. 2011: 23d place finish in the Crossfit Open. 2012: 15th in the Open, 8th place finish in 55-59 category, Reebok CrossFit Games. 2013: 13th in the Open, 10th place finish in 55-59 category, Reebok CrossFit Games. 2014: 41st in the Open, 6th place after Masters Qualifier, 12th place in the Games. For my day job I'm a research psychologist and faculty member at the University of Oregon. Hold National and World records for Snatch and C&J in my age (60+) and weight class (63Kg).


How I Eat

I eat quality foods but don't measure the amount

I eat mostly according to my blood type (B) and sometimes follow Zone-ish proportions, sometimes boost the carbs when my body wants more (heavy training or competing).

How I Train

I workout mostly at a CrossFit Affiliate

Along with daily WODs I follow programming for competitors by my main coach, plus two Oly lifting classes a week.

My Athletic Background

I have no athletic background besides CrossFit

I was a dancer in my teens and early 20s, and have studied and practiced martial arts (primarily Yang and Chen style Taiji) off and on for the past 30 years.

My Experience With CrossFit

I began CrossFit with a coach (e.g. at an affiliate)

I have had a life changing experience due to CrossFit

Crossfit has profoundly changed my body and my life. Instead of getting older, weaker, and slower I'm getting stronger, faster, and younger. With all the lifting, my bones have gone from borderline weak compared to my age mates (osteopenia) to comparable to 30-year-olds.

My Work/Rest Schedule

I do multiple workouts in a day 2x a week

I typically rest 4 or more days per month

I take two days off from Crossfit a week. Occasionally 3. Depends on how I feel. Seems to work better for me to double up some days in training and also double up on recovery days periodically.

How long have you been doing CrossFit?

4+ years

Started in November 2010.


Athlete Coverage

“As we get older, there are stronger, faster athletes competing in my age group. This makes the Open very stressful and the Games very rewarding.” ~Tony Kubitschek Joey LochnerRhonda...
Article, Posted Fri, 07.18.14
The region will send 15 Masters competitors to the CrossFit Games. Since the inception of the Masters Division of the CrossFit Games in 2010, the North West Region has enjoyed a...
Article, Posted Fri, 07.19.13
The Masters have stepped up the competition in the North West.   Each year, the competition at the CrossFit Games seems to step up to a new level. Returning Masters competitor,...
Article, Posted Tue, 07.10.12
One lone male competitor in the North West Region was able to break the 90-rep barrier.  What a difference a week can make. Week 2 of the CrossFit Games Open has come to a close and the...
Article, Posted Mon, 03.05.12
"I no longer treat the Box as a place that serves my ego.  Instead it is my dojo. The coaches are my sensei-tachi. The elite athletes are the black belts to my yellow or orange." When...
Article, Posted Tue, 02.28.12