Level 2 A. Hip Power Snatch Work to a Challenging 5 in 10 minutes
B. Back Squat 10 RM – x10 @ 95% – x10 @ 90% Rest 3:00|
C1. Single Arm DB Row x5-7/armx4 @ 3010 Rest :30
C2. Ring Push-up x5-7×4 @ 3010 Rest :60
Level 1 Skill: Hip Clean Progression
A. Hip Clean x3 x 5
Strength (Remainder of Class):
C1. Step ups x5/leg x 5
C2. Seated DB Press x3 x5
C3. DB Bent over Row x3x5 @ 3010
State your Name and/or Nickname please: My name is Josie, but I do have several nicknames that have followed me throughout the years; JoJo, Jo, Wanda and JD.
Words to live by? Fool me once, shame on you. Fool me twice, shame on me
What is your fitness background? I wouldn’t really say I have a “fitness background”. Growing up I used to BMX bike race and play softball. I’ve been a member of several gyms throughout the years, gone to Boot Camp classes and practiced yoga. Until CrossFit I wouldn’t say anything has “stuck” the way this programming has. It truly is addicting and the results are amazing.
How long have you been CrossFitting? I joined CrossFit in August 2011, so 4 months shy of 2 years 🙂
What’s your favorite part of CrossFit Austin? My favorite part of CrossFit is the unity amongst fellow CrossFitters. I can legitimately say that I have established life-long friends from joining CrossFit Austin and established a new way of thinking when it comes to health and nutrition.
What are your training goals? Overall better health and performance improvement are always the most important goals to me.
Favorite sport or activity? My favorite sport is football!!!
Recent adventure you’re planning? I’m going to Chicago to check out the windy city with my mom and sister in 3 weeks!
Tell us something we don’t know about you… I saved my sister from drowning in a pool when I was about 5 years old and she was 4.
Longhorns or Aggies? Neither, Go DAWGS!!!
In addition to winning the Accountability portion of our COA Challenge every year, you were also awarded the “Ear Muffs” award for 2012. Can you give us a little insight as to how you managed to secure this prestigious award? Hey, you forgot that my team also won the 2011 Turkey Challenge. HA! I don’t know if I would consider the “ear muffs” award prestigious, but it is my favorite award to date. If you have been around me in the gym, you know that I’m a “tell-it-like-it-is” type of person and cuss like sailor. As far as the challenges go; If you put the work in the gym, follow a healthy dietary plan, manage stress triggers and get enough sleep; the sky is the limit! Thanks to CFA I have learned how to do all of these things and I’m truly grateful for it.
Leave the fine folks of CrossFit Austin with some parting words… I was genuinely shocked when I received this email. For a second I thought it was an April Fool’s joke 🙂 It is such an honor to be chosen to be the Athlete of the Month. Thank you all for your continuous support and encouragement.
Level 2 A. Hip Clean Work to a Challenging 5 in 10 minutes
B. Back Squat 10 RM – x10 @95% – x 10 @ 90% Rest 3:00
C1. Single Arm DB Row x6-8/armx4 @ 2010 Rest :30
C2. Ring Push-up x6-8×4 @ 3010 Rest :60
Level 1 MQ x6x4: Include MB DL
Skill: Headstand to Headstand Holds, Wall Walk, Kick up
Strength A1. RDL x10x3
A2. Push-ups x10x3
A3. Ring Rows x10x3
*Focus on mechanics and techniques not weight
Workout 800 M Run
30 Tic Tacs
20 MB Step ups
400 M Run
30 Tic Tacs
20 MB Step ups
200 M Run
30 Tic Tacs
20 MB Step ups
*15 Time Cap
