For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders

Athlete Profile: Kat

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What brought you to CrossFit SAC in the first place?

My sister really got into CrossFit about 4 years ago when she was living in Atlanta; she had been a life-long smoker and essentially the antithesis of an athlete. I was blown away by her transformation and how much of a positive impact her local box had in her life. I gave a speech at her wedding and actually teared up when I was talking about how happy I was that my brother-in-law had gotten her into CrossFit. She kept telling me I would love CrossFit, and I wanted to check it out, but life circumstances were never quite right until this past December (i.e. workaholic, pregnancies, babies, moving, general adulting, etc.). At some point I had looked up local boxes and read reviews and filed away in my brain that CrossFit SAC looked like a legitimately awesome facility. 

What was your first impression? How has that changed?

When I did the intro-classes I was genuinely  impressed with the time that the coaches took to meticulously explain each of the main barbell movements to me. It was just a really good vibe from the start and an environment that was judgement free (I had NO clue what I was doing). That first impression has really carried over into each and every one of the WODs; the time we spend at the beginning of each class going over technique is invaluable to keeping us safe and injury-free. I love how there are athletes from all walks of life and at all levels of fitness. No matter where a person is at on their CrossFit journery, there is a solid community of support and positive vibes with people cheering each other on to be the best versions of themselves. 


What was it about CrossFit that appeals to you?

I love how ridiculously hard the workouts are. I literally am praying not to cry or throw-up during at least 90% of our workouts, and wouldn't have it any other way! To me, nothing beats the post-workout feeling of having totally spent yourself mentally and physically, knowing that you are stronger for having done it. My favorite WODs are the ones that include gymnastics movements and gymnastics type conditioning (former gymnast); it is like a throwback to all the hard hours of conditioning I used to hate when I was doing competitive gymnastics, except now I can fully appreciate it. The community of athletes and coaches at the gym are not easy to come by. I am very unmotivated when it comes to working out on my own and hearing other people cheer me on to finish out a workout is one of the best motivators I can get.  

What did you do to improve your skills?

I still struggle with a lot of the movements, anything involving a snatch or clean pretty much, and dubs (freaking dubs). When I came in December for my intro I couldn't bust out ten push-ups on my toes or a strict pull-up to save my life. 8 months later I can tackle a WOD with 80-90 pull-ups and still use my arms later in the day. For me improvement has come from just digging in and pushing myself during the WODs 5 times a week (sometimes 6 if I can swing it). I have leaned out and gained a ton of muscle, which really helps with body-weight type skills. When it comes to CrossFit there really are no corners you can cut, it is just legitimate hard work week after week to get stronger and master the barbell technique (still not a master). 


What are you working on now?

I really want to build up my upper body strength enough to get on the rings and do muscle-ups. I should probably work on my dubs too...