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Katie Nutter

Back in March, members of CrossFit PAX voted for the most inspirational and encouraging member of our community. More than thirty different athletes got votes, but Katie and Sunny came out on top (more on Sunny soon!)… this week we get the privilege of learning more about Katie Nutter. Katie obviously has inspired quite a few people at the Bunker, and while she’s a great athlete and tough competitor, it is her character and humility that makes her so special. (and maybe because she is also the mother of Lauryn, so she has to be pretty awesome) Katie is consistent, coachable, and dedicated to the success of everyone around her. She has checked into CrossFit PAX nearly 300 times in the past 365 days. Not much can keep this lady from training, which is why we can’t wait to see what’s next for her!

Lauryn has a tough mom backing her up at the starting line before Murph!

1) Why did you start CrossFit? Why CrossFit PAX?

I started CrossFit because everything I had heard/read about it intrigued me and because I needed something to fill the void after taking a hiatus from coaching competitive gymnastics for the previous decade. Fitness has always been important to me and all of the different elements of CrossFit seemed very logical so I figured I’d give it a shot. I first contacted CrossFit PAX for the purpose of conducting an interview for an Entrepreneurship class I was in at the time but did have the ulterior motive of wanting to check the place out to see what all the CrossFit hype was about (I was pretty much in awe and knew it was something I wanted to try within three seconds of stepping foot inside the door). From the very first time I visited CrossFit PAX the staff was very professional and inviting so a few months later when I decided to give CrossFit a try, I knew that was the place for me.

2) What have you accomplished in your time so far?

I have not only gotten stronger physically but also mentally, as I have had to push myself out of my comfort zone on several occasions including participating in a couple competitions outside of CrossFit PAX, the Whole-60 Challenge and the CrossFit Open. I had done very little Powerlifting and had never done any Olympic lifting prior to joining CrossFit PAX so learning all those movements has been new and very exciting to me and makes me feel accomplished. Finding something worthwhile that I really enjoy doing and that is bettering my health makes me feel accomplished too; it’s not easy to find activities that roll all three of those aspects of life into one in Southern Maryland.

3) What are you most proud of accomplishing?

Although I am very proud of all the physical gains/PR’s I have accomplished over the past year and I have to say I am most proud of the fact that I am setting a good example for my two daughters and that they are proud of their “strong” mom. Leading by example has always been an important aspect of parenting for me so knowing that my girls recognize and admire my hard work and dedication to staying fit makes me ecstatic!

4) What are your goals?

To look good in a bikini, duh?! My goals for the upcoming year include competing in more competitions (not necessarily just CrossFit competitions), continuing to make gains with all my lifts and to focus on improving all of my weaknesses…and to get a ring muscle up of course.

5) What do you enjoy most?

Feeling like I have been accepted into the CrossFit PAX “family” is something that truly means a lot to me and is what I enjoy most about CrossFit PAX. When I first joined I had the “I’m here to workout, not make friends” attitude but it didn’t take long for that to change. I look forward to going to the Bunker every single day not only because I love to work out, but also because I love the sense of acceptance and comradery I feel when I’m there.

6) What advice do you have for someone interested in starting?

Don’t be intimidated! One of the things about CrossFit that I think is so awesome is that every movement is scalable and people of all ages and fitness levels can participate. I can see where it would be easy to walk into the Bunker and feel intimidated by all of the foreign equipment and movements, goofy looking socks and sweaty bodies but I promise it doesn’t take long to adapt (and maybe even conform just a tad)!

Thank you for being that inspiration and encouragement to so many, Katie! Keep being who you are and doing what you do, it’s working well for you!

Katie and Sunny, surprised at their selection of “most inspiring and encouraging” members of CrossFit PAX, as voted on by their peers and friends!

13 June 2014



2 sets of push press, jerk at 70% jerk 1RM


80 yd sprint

12 June 2014



3 back squat at 65% 1RM


10 mins T2B instruction/skill work


Best of 2 attempts at:

burpee broad jump box jump lane x 1

25 T2B

11 June 2014


3RM Strict Press



Handstand Push Ups

Pistols (1 per side = 1 rep)

Goblet Squats

100 double under cash out

L1: choose weight

L2: 53/35#

L3: 70/53#

10 June 2014


Hang Power Clean

15 mins to work up to heavy set of 3


5 min AMRAP

Squat Clean Thruster

5 burpees over bar (lateral jump, full vertical extension)

L1: 90% of Strength from today

L2: 135/95#

L3: 155/105#

+ “suprise” kicker

9 June 2014


3RM Deadlift


8 min cutoff:

alternate movements and reps:

2-4-6-8-10 Deadlift

10-8-6-4-2 Push Jerk

L1: 60% Jerk 1RM

L2: 115/85#

L3: 185/115#