Welcome Katherine and Kyle to our 2020 CDP! – Badger CrossFit
We're excited to announce Kyle Notch and Katherine Adamek to our team! Please see below for their bio! Katherine adamek Katherine Adamek has been practicing CrossFitting for 1 year and has felt the personal transformation that comes from a well-balanced life around fitness. Prior to CrossFit, Katherine competed as a short track speed skater and […]

We're excited to announce Kyle Notch and Katherine Adamek to our team! Please see below for their bio!

Katherine adamek

Katherine Adamek has been practicing CrossFitting for 1 year and has felt the personal transformation that comes from a well-balanced life around fitness. Prior to CrossFit, Katherine competed as a short track speed skater and represented TEAM USA at the 2010 Vancouver Olympics, winning the silver medal.

Her background in competitive athletics, sports medicine, nutrition, yoga and psychology motivates her to be a resource for all athletes.

“Regardless of the size of the goal, everyone is capable of achieving an effort they are proud of. Overcoming obstacles is a big part of this process. As a coach, I believe in the power of physical activity (and the mental toughness that comes with it) to create health and happiness at home, in the gym, at work, and in life.

Kyle Notch

Although he grew up in a family of competitive bowlers (yes, really), Kyle fell in love with sports that involved a bit more strategy than rolling a heavy object down a narrow lane to knock down pins.

Kyle made his debut in the highly competitive YMCA Rec t-ball league and proudly earned his participation ribbon at the end of the season. From there he ended up pursuing sporting activities including cross country, middle distance track, wrestling, baseball, golf (yes, even bowling) and eventually played football in the college for an NCAA Division 3 program at Wheaton College.

While sport has always been her reason for training, fitness and training itself have been my constant outlet and passion.

He first took up a bar at age 8, and his life took a new direction from there. He has learned the power to set strategic goals, work hard, and foster a growth mindset in all areas of his life.

Now, with his official athletic career far behind him, CrossFit has become that passion. He currently lives in the Milwaukee area with his wife (Steph) and two daughters (Mayla and Adelina) working full time as a father, husband and creative director for a training and events agency helping organizations grow. and invest in their people, launch products. and improve at what they do.


Don’t Be Afraid tera Ask For Clarification, Over and Over and Over Again. It’s your time, money, and most importantly, your health we’re talking about here. If you don’t fully understand something during class, ask. If you still don’t get it, ask again. Don’t be afraid to ask for clarification if you don’t fully grasp the concept, or you think others in the class will get frustrated with you for taking up too much time… they probably have the same juste question. We were all newbies at one point. We’ve all been there. Learning the mechanics of certain movements like the squat, soulevé de terre, or any of the Olympic lifts takes lots of practice and critique from a trained eye. If you need help, just ask.

CrossFit Isn’t Everything. CrossFit is a strength and conditioning program that focuses on building general physical preparedness ( GPP ). It is quickly evolving into a sport of its own, but that doesn’t mean that it has to be your sport or your lifeblood. A majority of people CrossFit so that they can do whatever they want : Go out, play sports, learn new things, etc. Having that GPP allows you to take on new défis. CrossFit doesn’t have to be your life. Many people CrossFit so they can have a life… and be awesome at it.

It Doesn’t Get Easier, It Just Sucks Less. The longer you immerse yourself in the suck, the less it sucks. You get stronger, build a greater aerobic capacity, and become mentally tough. All of these critères, combined with experience, allow you to know when to push yourself and when to back off, so that you can attack each workout to the best of your ability.

You Won’t PR Every Day. Don’t mistake intensity for hard work. Even if you’re having a bad day and the intensity just isn’t there, you can still get a lot out of your time in the gym through work. Intensity and hard work are not the same thing. Don’t skip a planned session just because you don’t think you’re going to kill it and leave everything out on the table. Not feeling too strong that day ? Something is always better than nothing.

Introduce yourself to others in the chic. How will this help you ask ? When you introduce yourself to someone you’ll feel more comfortable in the chic and realize that you’re not the only one that’s new to CrossFit. So instead of feeling totally nervous and awkward holding a PVC pipe overhead, you feel a little bit more at ease and focus more on what you’re doing.

Keep a journal. Write down the warm-up, the skill, the WOD, and your results. This will greatly accelerate your progress. We often do workouts and lifts based on weights and reps that we have previously done. If you don’t know which kettlebell to use because you never recorded the weight you used last week, then you end up picking the wrong weight. Write stuff down and be able to reference it.

Listen to the Coach. He/she is there for a reason. They spent time studying the subject matter. They have coached hundreds to thousands of people on these movements. Your buddy that watched a couple of Youtube videos is not lateral to that.

Firebreather. Beast. Rock vedette. You’ll hear a lot of different terminology used to describe those athletes who kill every workout, and blow everyone else away. Here in our gym, we consider every one of our athletes a rock vedette. Hey, it takes huge cojones just to show up and do these insane WODs. Be proud of yourself and what you accomplish here. We sure as hell are.

Walk into any box ( that’s CrossFit speak for the gym itself ) and you’ll be greeted by clanging weights, clouds of chalk and whiteboards scribbled with acronyms like “AMRAP” and “EMOM. ” With insider speak that almost qualifies as its own language and raw, rough-around-the-edges spaces, CrossFit can definitely be intimidating to try. And even though many of the 10, 000 affiliate gyms offer your first workout free, beginners may still feel overwhelmed by the culture of the popular strength and conditioning program.

So what should you really expect if and when you dive into the world of CrossFit ? We turned to five athletes who’ve sweated through years of WODs ( aka workouts of the day ) for the advice they wish they’d gotten when they first started.

“Each culture, coach and [workout] space is very different, ” says Anna Willard, a CrossFit athlete at CrossFit Merrimack in Lowell, MA, as well as a former professional middle-distance runner. ( She snagged a world record in the steeplechase in 2008, but no longer competes. ) She recommends trying out a couple of different boxes before committing yourself — and your credit card — to one. “Don’t necessarily go to the place that is the most ‘convenient, ’” Willard says. Look for that one gym that’ll keep you coming back — so take note of each box’s programming ( aka the structure of workouts ) and study the overall vibe of the community before ponying up for a package.

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