Kat K – Athlete Profile

First Name & Last Initial:

Kat K


N. Little Rock, AR and Omaha, NE (been in NE for 21 years)




Property Management + Part-time at HyVee Grocery

When did you first starting CrossFitting:

April 1st, 2017

When did you first start training at IHCF:

April 1st, 2017

Favorite WOD:

“Flowers” is my absolute favorite but I would say “Barbara” is my favorite “girl” so far.  I like anything where you have the freedom to go pretty quickly.

Least Favorite WOD:

I don’t like running WODs.  Also, I have a hard time with touch and go OLY WODs.

Tell us about your sports and fitness background:

I was a really athletic child.  I played competitive soccer from age 6 to 16.  I was on swim team all my life.  In high school, I played soccer and was in the marching band as a color guard member.  College I continued to play sports, not competitively any longer, but always active.

I was very fit my whole life, never had to watch what I ate, or work out anymore than I did on the soccer field.  On top of that, I was a really picky eater so I never had weight issues.  I believe my metabolism got out of what after a serious hard pregnancy and a bad relationship.  That is when I lost touch with fitness and sports and gained a ton of weight.

How did you first get exposed to CrossFit?  Take us back to your first WOD… what was it and how did it feel:

My best friend started at Kosama and I went with her a few times and just hated it.  She started CrossFit after that and over, like, a 2 year-is span I started to think, “If she can do this, so can I.”  I tried to start in September of last year and got flu b and never showed for my Baseline workout with Chris at Iron Hero.  I had seen him time and time again at the HyVee and his business card landed in my hand again after the health market manager decided she didn’t want to come workout.

It was FATE.

I called on Monday, did my Baseline on Wednesday.  Signed up the next Saturday, I think.  I signed up for 2 days a week and within, like, 72 hours, I was addicted and going 4 times a week.  Now, I workout 6 to 7 days a week.  I love every WOD.

The first one was scary and the first one with a barbell was even scarier.  When I completed those workouts, though, I was proud.  I am really proud every single day now, and so addicted.

What sort of changes have you seen in your body, health, and fitness since starting CrossFit (before/after):

There are so many changes.  The main ones for me:  1) Sleeping better; 2) Coping with stress way better; 3) My energy level has sky rocketed; 4) Muscle definition all over; 5) Weight loss; 6) Happiness; 7) Determination; 8) I think about what goes into my body a lot more.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected:

I had no idea that just being happy overall would come about through CrossFit.  But I am happy.  Really happy and proud.

Another unexpected is the friendships I have made and the gym family I gained.  Chris, his family, and his gym changed my life.  CrossFit has brought me joy and my own family is really proud of me.

Please share with us any favorite CrossFit/IHCF moments:

Recently I did 25 snatches during a CrossFit BINGO session and I am really proud of that.  My favorite time at CrossFit is with my “homeroom” 6am class which has been dubbed the “Swolverines.”  The people in this class are very special to me.  It is where I started and where I happen to fit in.  I can’t say that I really have a favorite moment.  I am there 6 days a week and love every single minute.  I wish I had more time in my day, I would workout twice in a day.

Any advice for people just getting started:

Don’t be scared and don’t listen to anyone else’s opinion of CrossFit or whatever type of fitness you choose.  Just come in and try it out.  Forget the headphones, you won’t need them.  We talk to each other.  Bring some cold water, and for a fellow female, make sure your workout pants and sports bra are tight!!!!! LOL.

What are your hobbies, interests, and/or talents outside of CrossFit:

Aside from CrossFit (it’s my fave), I like to read Outlander.  I am not really a TV person but sometimes I binge a Netflix show.  I spend time with my twin daughters.  I like to shop for sweet CrossFit tank tops but clothing in general.  I am a workaholic.  I also like to clean and organize.  I like to have all the laundry done so I can relax.


Thanks for sharing a bit about yourself, Kat!  You’ve been a great addition to IHCF and a positive energy everybody loves!

Today's WOD

CrossFit Programming – Week of January 13th, 2020

CrossFit Programming – Week of Jan 13th, 2020




12 minutes
Build to a Heavy 5 Reps


“Dunk Tank”
For Time
Hang Power Clean 155/105
Burpees Over Bar



Gymnastics, Balance, & Coordination
For Quality
8 minutes
Freestanding HS + Freestanding HSPU Practice

     Directly into

8 minutes
Max L-Sit
5 Front & Back Scales L
30 sec WtD Plank
5 Front & Back Scales R
5 Jefferson Curls

 Directly Into

8 minutes
30 sec Doubleunders
30 sec Doubleunders Backwards
30 sec Tripleunders


10 min For Quality
16 Crossbody Walking Lunges
8 B-Stance RDL (ea/s)
10 Elevated Ring Rows



“The Luge”
2:00 Row


2 min AMRAP
12 Wallballs 20/14
9 Deadlifts 135/95
Rest 2:00

x 4


Posterior Accessory
3-5 Sets For Quality
10 Barbell Glute Bridges
10 Clamshells (ea/s)



Floor Press/Row Superset
12 minutes
8, 8, 8  Floor Press
10 Tough Ring Rows after each set
2:00 Rest


“Business Class”
18 min AMRAP
8 Ring Dips
10 Pullups
18 Abmat Situps
150m Bike



“Water Heater”
For Time
2k Row

Directly Into

10-20-30-40- 50 -40-30-20-10
Doubleunders Unbroken

Directly Into

100 Kb Snatch 53/35



Front Squats
18 minutes
5, 5, 5, 5, 5
Rest at least 2:00


“Jump the Gun”
20 minutes
6 Rounds
16 Jumping Lunges
8 Power Cleans 115/85

In Remaining Time
AMRAP Thrusters 115/85



Reminder:  Only BROWN Levels are shown

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