Crossfit Blog

July Female Athlete of the Month - Kate Bowman

in by Lindsay

Kate continues to impress the coaches with her strength and dedication. She's a staple to the early morning crew (who all deserve some serious recognition for kicking ass that early in the morning!) This woman exudes strength, and she's always there to encourage and inspire those around her. Way to constantly impress us, Kate! You're a true early morning warrior.


1.  When and where did you start CrossFitting?

My first WOD was Murph in 2017.  I partnered the work out with my daughter who was pregnant at the time.  I did my on ramp at CFNH in July of 2017. 

2.  We’re halfway through 2018 - what are some of your goals to accomplish before the year end?  

Get my legs stronger and my hip extension working the way it should.  T2B, double unders and strict pull ups are some of my movement goals for this year.

3.  What are some of your recent accomplishments of which you're most proud?

I recently quit smoking

4.  Do you adhere to any form of daily/weekly diet regimen to power your workouts?  What does your dream cheat meal/day look like?

Over the last few years I have eaten relatively healthy and done some of the 30 days no added sugar, no dairy and no alcohol challenges. I am currently following a Renaissance Periodization fat loss template. I really feel that it has helped my performance in my workouts and I've lost a few pounds too. I am 9 weeks into a 12 week program. When I am done with week 12 I am definitely having a big old bacon cheeseburger with sweet potato fries. OMG drooling already.

5. Design 2 WODs:  1 that is your bread & butter, filled with your movement strengths; 1 that is all goats (movement weaknesses you feel you need to improve)
      Bread and Butter
      40 cal row buy in
      3 RFT
      8 DL 275/185
     10 KBS 53/35
     15 air squats

     Push ups
     Did I mention running? 

6. How do you spend your time when you're away from CFNH? 

I spend time with my grandson, daughter and son-in-law creating family memories and working out at my box away from home Trinity CrossFit.

7. What is one fact that other CFNHers may not know about you? 

I have a fondness for speed (cars and motorcycles). 

8.  Do you have any motivational thoughts or suggestions to folks just getting started at CFNH?  

I was 49 when I started Cross Fit last year.   It was intimidating at first.  I am fortunate not to have any health issues.  Functional fitness and continued good health are important to me.   I can't tell you how many times a day I am doing something and I say to myself  "functional fitness this is why you get up at 4:15 every morning".  Over the last year I have realized my only limitations are the ones I put on myself. I watch other master athletes and say "I can train to do that".  You come in and do what you can for as long as you can.    Thank you to all of you that have supported me in my journey and pushed me well past my comfort zone.  Love my CFNH family especially my 5:00 am peeps and coaches.


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