Stephanie Knote: June 2019 Member of the Month

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How did you get into Olympic weightlifting? I came across Weightlifting when I dropped into a CrossFit gym and they were holding a weightlifting seminar. I did CrossFit for a couple months but fell in love with the sport after learning the lifts April 2014.

How did you come across BlueWave? I have known Chris since I was in middle school and he coached me in cheerleading and tumbling. He came to the gym I was lifting at and ended up opening BlueWave so I followed him there.

What do you think of Coach Chris Lofland? Coach Chris is great! He has many great attributes and coaching suits him very well.

How many hours a week do you spend in the gym? I train four days a week for 2-3 hours a day.

In your opinion what are the most important attributes for an athlete to have if they wish to become a successful weightlifter? Weightlifting is very challenging. It takes patience, determination and a balance of giving yourself grace and demanding perfection. Learning the science behind programming, understanding your body and how to expedite recovery is all just as important as pushing yourself in the gym.

If there was one thing you could improve about your technique, what would it be? I have come a long way with technique since I’ve been specialized for about 5 years, but I’m taking a step back this cycle to work on my split jerk and change my foot work.

Who inspires you? I’ve always tried to find inspiration from above. I am a perfectionist, and when I focus too much on myself or compare myself to others, I usually lose sight of what is important. If I remember that all my talents were given to me but I have to work to own them, it gives me the ability to push myself more.

What’s your favorite performance meal? My go to post weigh-in meal is chocolate chip pancakes, but for training I like a peanut butter and jelly sandwich with a chocolate protein shake with milk.

Favorite cheat meal? After a hard training day I like to indulge in some frozen yogurt or ice cream.

What is your most memorable lift? American Open Finals in 2017. I PR’ed snatch and clean and jerk on the platform, won my session and remained in 1st for the next two session as well.

Are you training for anything specific currently? My next big meet will be American Open Finals in December. I’m training more unconventionally for the next 6 weeks or so to push myself outside of lifting before I get back to the grind.

What fitness goals do you have in the next 6-months/year? My goals for this year are to hit a total of 200+ on the platform and be top 20 in the nation for my weight class of 71kg.

What do you like to listen to when training? The music I listen to depends on my mood. It’s not uncommon for me to be listening to Texas country, praise and worship or just anything upbeat!