Athlete Spotlight: Kat Yanes

Name:Kathleen aka Kat


Occupation:Pharmacy Tech/Nursing Student


Which class time do you usually attend?I love the 9:30am (shout out to Erick), but I also attend the night classes pretty frequently to work out with my mom and her crazy 7pm ladies!

Favorite WOD:Team WODS tend to be my favorite

Favorite CF Movement: DEADLIFTS 4 LIFE

Least Favorite CF Movement: burpees & wall-balls

3RM Back Squat:135

1RM Deadlift:210

Favorite Food: Do french fries count?

Favorite Movie: The Lorax

Favorite Athlete:Serena Williams is who I want to be when I grow up

Dream Job:Labor & Delivery Nurse

Dream Vacation Destination:Greece or Disney World

If you could have any super power…Teleportation

Favorite Motivational Quote:“Unless” – The Lorax

How long have you been doing CrossFit?

January of 2018! so happy anniversary to me!


How did you first discover CrossFit and what made you decide to start?

My mom really wanted me to join with her so it’s all her fault I hurt in places I have never hurt before.


Tell us about your fitness/sports background:

I didn’t know what fitness was before NECF (unfortunately)


What sorts of positive changes (mental, physical, emotional) have you noticed in your life since getting involved at No Excuses?

I have more confidence in what I do on a daily basis rather than just in the gym. I feel that joining NECF has taught me to be tough and driven to reach my goals. My emotional well-being has improved immensely due to the stress-relief I feel after a WOD especially with a chaotic school and work schedule. NECF helps me take my mind of things even if it’s just for an hour. Physically speaking I have more energy and I just feel better overall.


Who or what keeps you coming back and motivated?

I love the community at No Excuses and it makes me feel like I am in a safe-place. First starting out a gym can be intimidating, especially as someone who doesn’t have much athletic/physical background, but NECF is so welcoming and you realize that everyone also died finishing that same WOD.


In what other ways do you use your fitness?

As a nursing student I am aware that nursing is very physically demanding, so I assume that all the WODS are going to benefit me down the line.


Please share with us a favorite CrossFit or No Excuses moment.

The Hugo Open is when the clueless feeling finally went away. The competition setting was the push I needed to find that little voice in my head to push and harder even when I just wanted to give up or stop. Also, when I hit my 210 deadlift PR that was pretty awesome.


Name one goal you would like to achieve in the next year (doesn’t have to be CrossFit related, but it can be)

I want to do one stinking hand-stand push up.


Tell us about your hobbies and interests outside of the gym:

I don’t do much because nursing school absorbs every second of my day.


What advice do you have for someone just starting CrossFit or is on the fence about starting?

You just have to jump in. CrossFit isn’t just physically challenging, it’s emotionally challenging. The battle with CrossFit was and still is internal for me. It’s a battle between what your mind is screaming at you versus what the rest of your body is also screaming at you. It teaches you things about yourself and it pushes you to try harder and to do whatever it takes to make that time cap or accomplish one more rep. Don’t compare yourself to the levels of other people. Everyone starts differently, and everyone has a different story. CrossFit is personalized and what you put in ultimately determines what you get out of it.


What do you love most about No Excuses?

The community is unique. Members like those at NECF probably can’t be found anywhere else. The coaches at NECF genuinely care about your success and they sometimes see more in you than you do yourself. So, if Coach Cameron says pick up that 44lb kettlebell, maybe he’s right.


Coach Adam’s Take: “Kat is one of the most positive and coachable athletes I’ve ever had the privilege to work with! You can always expect to see Kat with a smile on her face, and you can always count on her to have those ears open, ready to learn anything we throw at her! Kat works hard, both in and out of the gym, but that never stops her from being consistent with each week! Since meeting Kat, I’ve gotten to see her confidence, with her technique, improve immensely! She is an absolute breath of fresh air, here at No Excuses CrossFit, and I can’t wait to see what this year has in store for her!”