October's AOTM- Kim Doll

Published October 3, 2014


What was your exercise regime before CrossFit?
Exercise regimen before CrossFit consisted of running, running and more running. I absolutely despised any type of weightlifting work because I did not feel it gave me the same endorphin rush / flat belly feeling that I got from cardio. Enter CrossFit – boy was I wrong. The timed nature of the workouts that encourage you to move through a wod “workout of the day” at a fast pace (while maintaining form) made my heart race like nothing I had experienced before. The varied nature of the workouts make it so fun and interesting, I now find it near impossible to get back on that treadmill and run for long periods of time. In fact, I can count on one hand the number of times I have run more than a mile since I started at Golden Phoenix CrossFit almost six months ago. I was surprised when I recently ran a 5K and my time improved by almost a minute, proof that the varied nature of the workouts does improve overall performance.


I thought I worked out hard before and was convinced there was no way a 10 minute workout could be effective. In an effort to try and become toned, I also took group exercise classes once or twice a week that involved light weights but was never successful.  In a few short months at CrossFit, I started to see muscle tone that I tried for years to develop. Oh and the scale, we have officially broken up. No more daily weigh ins. Just care about feeling strong and healthy. Imagine that!


How many WOD's per week do you attend? I try to limit myself to 4-5 WOD’s a week. Although necessary (and encouraged by the coaches), the hardest thing to do is to take a rest day. Especially since it seems like the best workouts are always on those days. I’m convinced Bridget and Jackie do that on purpose. J


Favorite CrossFit exercise?  It changes, but right now – cleans, squats and any sprints, bodyweight exercise that provide a much needed break between harder weighted movements (which are still somewhat new to me).


Least favorite exercise? Also rotates, but box jumps have been my enemy lately (mental), squat snatches are tough for me (but have improved significantly) and I just don’t like rowing.   


What would you tell a newbie getting started that helped you?.

Think the biggest misconception about CrossFit is that you have to be in great shape / have some weightlifting background to start. I began this journey with no knowledge of the barbell movements, but Jackie and Bridget were able to get me up to speed very quickly (with a constant focus on form). You are always encouraged to be your best self, but never to a point where it becomes unsafe. Every workout can be scaled to meet your individual skill set. Being a solo runner for so many years, it’s so much fun to have a group of people to workout with that have common interests and will encourage you along the way. It keeps you coming back, even on those days that you just don’t feel like getting off the couch. Your WOD partners become like family, you never want to let them down (even if you had to much wine the night before – now replaced with Vodka since it’s Paleo friendly).


Also it’s hard not to try and have the best time / highest number of reps on the white board, but when you first start it is really important to master the movements the right way instead of trying to rush through to finish. I need to remind myself of this often. Sometimes last place on the white board could mean you were working to master a new skill, which is also an accomplishment.


What would you like to accomplish in the next 3 months? So many things… But if I have to choose - get better at pull ups, squat snatches and continue to improve my weights on barbell lifts across the board. Also win my battle with box jumps.


What is a fun fact about you?

I have a major addiction to lip gloss (have one with me wherever I go) and I go out Black Friday shopping every year just for the sport of it.   


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