Kira Krueger | Planning is Essential
What got you involved in the sport, and who were the people who helped you get into the sport?
My dad made me start working out. My dad would wake me up at 4:00am before school. We moved to Washington and I tried crossfit for the first time and fell in love with it. Everyone was super supportive at my gym. It was a struggle, but crossfit was a whole new world.
What has been your biggest achievement to date, and what is your ultimate goal in crossfit?
I am now starting to coach weightlifting classes. I am a shy and reserved person, so the thought of so many people dependent on my teachings was a little frightening for me. This last year I started teaching Olympic weightlifting classes so that was definitely an amazing experience. Everyone was super thankful, for my tips.
A couple of years ago when I was doing the teen division, it was obviously to go to the Games and that didn't happen. I had friends who I looked up to; Julianna (Hasselbach), Alli (Parks) and Nairobi (Romero) and they supported me. Right now, however, I'm not really training to make it to regionals. School is definitely first right now. I still train to stay fit and I'm really competitive so I train hard. My ultimate goal would to eventually be to make it to regionals whether it be as a team or an individual.
Who has been your biggest role model outside the gym, and who is your biggest in the sport?
My dad is my biggest role model outside of the gym. He's almost the complete opposite of me. He is super outgoing, and extremely motivating. He's everything I wish I could be, so I strive to be like him. I have so many in the sport honestly, but I would have to say Katrin Davidsdottir. She always has that positive spirit. I know when I get into the gym and there's a workout I don't want to do, I'm pouting. Every time I see Katrin on social media, she's always happy. Just having that motivation is really inspiring to me.
What is your favorite lift and why?
The snatch because it's more technical. I really like technical movements. The thing about me is I like to perfect things before I go out and do a thousand reps. I can snatch around 160 lbs.
How do you find time to balance work, the gym, meal prep, etc?
Time management is so important and has been a struggle for me the past could of years. I have a big planner. My boyfriend's mom bought it for me. I wrote it down and I look at it every day. Just get yourself a big planner and write everything you need to do in it. I have PT at 5:45-8:00 AM every day. then I have class, and then go home for a half hour, before heading out again. Sometimes I don't have time to head home between classes, so I do meal preps on Sunday and Tuesdays (My days off).
Crossfit is known to have long term effects on growth/ your body, what is something you’d tell parents of kids interested in the sport about this?
I've had so many kids ask me what they could do to convince their parents to do crossfit. I feel for you, I'm sorry. I'd say have your parents take you to the gym and let them know that crossfit isn't dangerous. They have coaches there to make sure you do the movement correctly before doing a bunch of reps. So, obviously have parents go to the gym with their parents and talk to the coaches, and help establish that it's a good environment.
What does your diet consist of and what is your favorite cheat meal?
Right now I am partnered up with AdvoCare so every once and a while if someone is struggling with eating healthier, wanting to lose weight or just feel better. I do a 20/40 challenge with them, where they take the supplement for 20 straight days. In my daily life, I don't eat before PT. I get back from PT at around 8:30, and I have a protein pancake. I use muscle gain. Half a cup of that and egg whites in it with pancakes. I also have a veggie in the morning with the pancake. For lunch I'll have a turkey paddy, cauliflour, rice, veggie, sweet potatoe, broccoli, and I have to have something with protein in it. for dinner, I'll have veggies and a protein.
For people starting out in the sport, what are some tips you would give?
Don't be intimidated because I know I was. Don't put yourself down. Take it slow at first, even if you might have a competitive nature. There's a lot of technical movements in crossfit, so take it slow.
What do you do to prepare for a competition?
Pack my meals for the day, and have good music. music will get you through anything in life. Make sure you have good music to pump you up.
What was an obstacle you faced and how did you overcome it?
I specifically remember this one. I couldn't get my double-unders for almost a year. I practiced them every day, and getting help from my coaches. I'd have my coaches give me tips when they had a few moments. I would call them over to help. Don't shy away from asking questions.
What advice would you give to girls who are afraid to bulk. How have you dealt with it?
I've always been a big boned girl so I've never had a problem with being big.