Warm-up: 2 Rounds – 10 1-arm Snatches (50/35lbs), 500m Row, 10 Leg Swings (all directions), 10 Hang Power Cleans (45/25lbs)
MetCon – AMRAP 10 Minutes:
30 Double Unders
10 Goblet Squats (50/35lbs)
Rest exactly 3 minutes
MetCon – AMRAP 10 Minutes:
5 Power Cleans (135/95lbs)
10 Box Jumps (24/18”)
Congratulations are in order to Lee Lambert! She is our first ever recipient of the CrossFit Ktown Scholarship. Lee was chosen for her encouragement to others (even in the heat of MetCon), her longstanding relationship as a member of CrossFit Ktown, her dedication to Paleo, and her give-it-100% work effort. There have been numerous times Lee has come into Ktown faced with a MetCon that she knows will give her trouble, yet rarely if ever complains. Let me tell all the epic story of Lee Lambert…
Lee came to us last year admitting she was “very out of shape” but wanted to change her lifestyle and become healthier. I’ll never forget that first workout she did: 3 Rounds of 10 Push-Ups and 10 Air Squats. Lee would scoff at that now, but that day she was struggling; struggling to get depth on an air squat and barely able to lock out her arms on the push-ups. Never quitting, she fought her way through and has been improving ever since. I’m amazed to see someone who went from not being able to perform an air squat to someone squatting in the triple digits! Not to mention the 70lb snatch, close to 200lb deadlift, and being millimeters away from a kipping pull-up. This is CrossFit and Lee’s determination in its finest.
I remember another day at Ktown that Lee probably wanted to walk out on. It was the terrible workout, “Crossing The Nefud.” If you recall, that workout consisted of rowing a 1k, running a 5k, and then rowing another 1k. The picture above actually comes from that fated WOD. Lee looked like she would pass out just reading the board. I told her not to worry and that I knew she could do it. And about 1 hour later, she had. This workout pushed Lee to the limits, but she never quit and that’s the kind of athlete we give scholarships to.
The last thing I want to say about Lee deals with her enthusiasm put into the Paleo Challenge. Lee came from a diet consisting of every processed food imaginable, junk foods, and rarely a veggie. Once again her persistent attitude shown through and her body began to reward her efforts. She lost a significant amount of weight, but changed her body composition even more significantly. Her MetCon times dropped and her weightlifting skyrocketed. Lee took to Paleo like a caveman to a bison, and she even drew a little picture of a cavewoman on her Paleo journal. Lee went on to win the Challenge in a close race.
Great job Lee! We are honored to have you as the first Ktown scholar. Don’t forget to start getting your March applications in for the next athlete.
You know it, Lee’s competing at Garage Games,
<3 Coach Miss J