Who’s Who: Joanna
7 Mar
3/7/2010 WOD
A1) Press 6-8 x 4 sets @ 30X0 tempo (up as fast as you can, 3 seconds down); rest 90 sec
A2) Pull to Inverted Hang, front lever negative (tucked for most) 2-3 x 4 sets; rest 90 sec
Keep arms straight during negative. Stop set if you cannot control the negative.
B) L-sit 3 x amsap – rest 2 min
C) Max pushups in 5 minutes. However,
you must also do 10 KB Swings every minute on the minute. 53/36 lbs.
Flexibility/Mobility Focus
Glute complex:
90/90 hip stretch into
pigeon pose into
wide shinbox switch into
90/90 hip stretch opposite into
pigeon pose opposite.
Perform 5 times, slowly @ first, then more dynamically.
End with crossleg or double pigeon if possible.
For this Who’s Who we have Joanna. Joanna was in one of the first On Ramp programs we had at the gym, and has been working hard ever since. She recently achieved her goal of a true push up, with no scaling. Congratulations! That dead hang pull up is not to far behind.
How were you introduced to Crossfit?
I moved to Portland from Atlanta, GA in January of last year and on my first day here I drove right by Crossfit. I saw people outside carrying weights and running around. I thought “I wonder what THAT place is.” After passing by a couple more times and searching for “Crossfit Portland” online, I was thrilled that I stumbled upon it. I felt like the description I read was exactly what I had been looking for in a gym for quite some time. (I was later in disbelief when Xi Xia told me there were actually Crossfits all over, including Atlanta.) My apartment is only two blocks away from the gym and I feel like it must have been meant to be that I ended up so close! I joined the Feb’09 OnRamp class (hooray Paul and George!) under Adam’s instruction and have never looked back. I am so grateful to be a part of the Crossfit Portland community.
Favorite WOD/lift: I have to love anything with sit-ups because that is the only movement I feel like I excel at (thanks tiny shoulders and large hips!) But I also love WODs with back squats or pull ups – those two movements always leave me feeling like I got a great workout.
I have always wanted to travel to exotic locations, give back to/be involved in the community in which I live, and do a dead-hang pull up!
1 word people use to describe me: sincere
Outside of the gym I like to read a ton (fiction & non-fiction), drink wine, volunteer, hike, travel to Atlanta to visit my boyfriend Adam, measure and record things, and watch people do things they are really good at (professional sports, the Olympics, concerts, American Idol, etc.)
Something nobody knows about me or would be surprised to know about me: I “took a year off” when I was 26 and was a waitress in a fine dining restaurant in the Caribbean. If anyone is planning a trip to the Virgin Islands, come talk to me!
Favorite physical activity outside of Crossfit: Running – but just casually – not “for time!”
Favorite place to eat in Portland: Toro Bravo or the Thai restaurant/Laundromat on Mississippi, depending on my mood
Song that gets me pumped up for a workout: generally any hip-hop, specifically Close Edge (Mos Def), Party Up (DMX), or most songs by Jay-Z
Proudest accomplishments: completing my PhD, being honored as Teacher of the Year (I taught high school physics and math for 3 years in Greenwood, MS), being able to do a true push up!
Where in the Virgin Islands did you live Joanna? I lived on St John for a year on a boat. Nice place.
You guys make a cute couple! Thanks for sharing Joanna…I’m always happy to see you at the gym. You are an excellent motivator
Hey Joanna-
I love having you in my class and seeing you in the gym! I would agree that sincere describes you well.
Cheers to many more great classes!
Hey JoAnna-
Loved the who’s who…would never have guessed you live in the virgin islands for a year. You will have to tell me all about it one day!!! Also, I know that dead hand pullup isnt too far away…you get closer every time I see you!
Des
Yey Joanna!! I love having you in WOD’s bc you are so motivating and always work so hard. Awesome job!!!!
Yeah Joanna! I have loved meeting you in the short time I have been coming to Crossfit — you are so welcoming and motivating. Hope to see you soon
Tear it up Joanna, definitely agree that more hip-hop for workouts would motivate, see ya at the gym.
3/7/2010 WOD
A1) Press 6-8 x 4 sets @ 30X0 tempo (up as fast as you can, 3 seconds down); rest 90 sec Me = 22lb, 1st set, 42 lb 3 sets
A2) Pull to Inverted Hang, front lever negative (tucked for most) 2-3 x 4 sets; rest 90 sec Me = ring rows, a little deeper than I have beendoing them.
Keep arms straight during negative. Stop set if you cannot control the negative.
B) L-sit 3 x amsap – rest 2 min Me = Got to the bent knee position 9mostly) for about 12 seconds average for 3 sets
C) Max pushups in 5 minutes. However,
you must also do 10 KB Swings every minute on the minute. 53/36 lbs. Me = 34 pushups, KB @ 18#.
Flexibility/Mobility Focus
Glute complex:
90/90 hip stretch into
pigeon pose into
wide shinbox switch into
90/90 hip stretch opposite into
pigeon pose opposite.
Perform 5 times, slowly @ first, then more dynamically.
End with crossleg or double pigeon if possible.
Thanks Anton.
Go Yellow Jackets! : ) Thank you for sharing. Multiple dead hang pull ups are on there way…No doubt!
Joanna is one of those people you meet and right away you can tell she is truly a nice person. I think her sincerity shines through. Nice job with the workouts, Joanna! You’re an inspiration!
Joanna is one of the kindest people I have meet in a long time. I know she is one of the main reasons I joined. Miss seeing you and I know that Pullup isnt far behind
Teacher of the Year?!? Congratulations! That is no easy task – what a wonderful accomplishment – and inspiration! Thanks for being so effective with our students.
My name is Piter Jankovich. oOnly want to tell, that your blog is really cool
And want to ask you: is this blog your hobby?
P.S. Sorry for my bad english