Coach kk started here as an athlete and began coaching with us back in 2016, making them one of our most experienced coaches. They have coached almost every format we offer and continue to bring their excitement for exercise to a full range of athletes. Their Spotlight Workout is going to be LEGENDARY!!! Come experience it for yourself this Wednesday, 4/12. Here’s more about Kk and their workout.
| Where are you from? | Spencer, Iowa |
| How did you get started in fitness work? | I started working at the YWCA in Midtown after leaving a Hall Coordinator job in River Falls, Wisco. I had done the Women’s Tri a few times and working at the front desk got me a free membership and benefits! My lil queer heart wanted a community and I’m shitty at making friends so I googled queer gym. Solcana popped up and I went to a “bring a friend” day. I joined shortly thereafter. Coach Hannah mentioned the teens program one day and I was intrigued. I took a USAW level one course and started coaching teens. From there, the rest is history! |
| What is your athletic super-power? What is something you feel especially good at? | I love lifting heavy things. I must admit, though, I am very good at doing an activity slow for a long time. For example, I like swimming. I’m not the fastest, but I can do it for a long time over distance. I did a two mile swim race and the kayak safety person followed me because I was the last person to finish. I did a duathlon once and by the time I got to the finish line there was no longer a finish line because they were tearing down the space. point being, I go at my own pace and have fun. |
| What is the area you would most like to improve on? | Consistency. I’ve never been one to take my own advice. Pre-COVID and EMT-life, I had a consistent routine lifting/working out at Solcana and swimming and bike commuting. I’d like to find a new routine to fit my life! Also, gymnastics, forever and always. |
| What is your favorite thing about coaching at Solcana? | This question feels impossible to answer because Solcana helped me be at home with myself. I have always loved being active, but felt like an outsider because my body never really fit in, and as a queer human I couldn’t find a community that I felt safe and understood within. Solcana was the first space that I felt “okay” with meeting my own self where I was, where I found real people, doing fitness, having goals, and also, were real people with real lives and interest in community advocacy. The Solcana community means so much to me; even if we haven’t met, know that being in community with you means everything to me. In fact, I’m quite shy despite my demeanor, so feel free to say “hi” if you see me. Even when I feel annoyed or challenged, I always smile at least 700x when thinking of coaching or during a coaching hour. If I had to choose a favorite, it’s the moment when an athlete finds confidence. So much of weightlifting and exercise is finding that moment when your brain and body connect and you feel so warm and good and strong. I love being with an athlete in that moment and building that confidence. It’s so special and I feel honored to share that moment. |
| Is there anything else you would like us to know about you? | Garrett Ferderber was my personal trainer at the YWCA. I will forever be thankful because I learned so so much and found my passion for Olympic Weightlifting through our training sessions. I still have the spreadsheet he made me. Also, one time, Hannah threw away my Chacos while I was working out at the gym. She didn’t realize they were mine and threw them out with a bunch of shoes that looked “dirty and worn out”. I fished them out of the huge dumpster that used to be in front of the building next to us. I will never let her forget it. |
Kk’s Workout
| Why did you choose these exercises? | They are my favorite except burpees. I hate burpees but they are good for me because getting up off the floor is an important life skill. |
| What do you think people should focus on or feel with this workout? | Trust your legs, trust the timing, make smart decisions |
| Any advice for someone about to do it? | “Just because you can doesn’t mean you should” |
Warm-Up
EMOM/6
min 1: :45s cardio of choice ( I recommend jump rope, toe taps, squat jumps, jog in place, orrrr coach’s can use this time to get out the rowers!)
min 2: Behind The Neck Strict Press + Overhead Squat (1+1)
Metcon
The Kk aka “Gimli” (this is a Lord Of The Rings reference)
Dwarves are natural sprinters; strong, sturdy and reliable. Dwarves have a penchant for a good drink and bountiful meal, which you’ll want after enjoying this spicy jaunt. This workout is a fun lil strength endurance workout paired with a max out.
My advice: don’t gas out during the AMRAP, make wise choices during the barbell work and rest when you can during the EMOM.
AMRAP/ 17
2 lengths seated plate drag
400m row
6 push press at moderate weight
8 burpees
10 back squat at push press weight
rest 4 minutes
E2MOM/14 Snatchies
*** these can be power snatches, squat snatches, there’s not rules in terms of finishing position depth. Use each round leaving up to the single as a warm up to finding a heavy single.
round 1: 8 snatch (50%)/rest remainder
round 2: 5 snatch (60%)/ rest remainder
round 3: 3 snatch (70%)/rest remainder
round 4: 2 snatch (75-80%)/rest remainder
round 5: 1 snatch
round 6: 1 snatch
round 7: final single, try for a new weight if you’re feeling good!
Cooldown (if time):
Some solid legs up the wall time.
Solcana Fitness 