3/23/23
WOD
20 minute AMRAP of:
21 Wall-balls
15 Medball Sit-ups
9 Burpees over the Medball
*30/20-lb. Ball
3/22/23
WOD
“CFT 2K Row”
For time:
Row 2000m
Accessory:
Accumulate for Quality:
30 Matador Dips
20 Strict Toes to Ring
10 Rope Climbs
Joey was born and raised in Minnesota. For undergrad, she double majored in mathematics and general engineering at Harvey Mudd College in California. Her PhD is in Electrical Engineering and Computer Science from the University of California at Berkeley. She has been homeschooling her kids for the past 10 years.
HOW I STARTED CROSSFIT:
I started in my backyard using the CrossFit.com programming. I had no idea what I was doing - I didn't know the difference between a thruster and a clean and jerk, and a ring muscle up seemed nearly unattainable.
WHAT I LOVE MOST ABOUT COACHING:
I love the connection I get with people. I get to share your strengths, struggles, goals, and celebrations. I also love trying to contribute to your mental and physical well-being.
ATHLETIC BACKGROUND:
In high school I did gymnastics, ran middle distance in track, and also ran one season of cross country. I tore my ACL as a sophomore in gymnastics. In college I ran ultra marathons, including setting the record of being the youngest person to finish the Angeles Crest 100 Mile race. Later my body grew two wonderful children and carried them around everywhere. As they grew bigger, I went back to competitive gymnastics (this time as the oldest athlete by far) and finally found CrossFit Train in September of 2013. I love working out with my friends and also being competitive, competing as an individual and on a team in four CrossFit Regionals and one Sanctional, and winning second, third, and first place in my age group in the CrossFit Games in 2017, 2018, and 2019, respectively.
FAVORITE WOD:
Open workout 16.1:
20 minute AMRAP of
25' overhead walking lunge,
8 bar facing burpees,
25' overhead walking lunge,
8 chest to bar pullups
FAVORITE MOVEMENT:
Handstand obstacle course and chest to bar pullups
FAVORITE THING ABOUT CROSSFIT TRAIN 97333:
I love the people!! All sorts of people! I would work out anyway, but with friends it's so much better!
3/21/23
WOD
Back Squat 5 x 5
EMOTM x 10 minutes:
1: Front Squat, 10 reps
2: Max Cal Bike/Ski
3/20/23
WOD
3 rounds for time of:
Run/Row 800m
21 Toes-to-Bar
15 Burpee Box Jump Overs, 24"/20"
3 x 15 Weighted Sit-ups
*As Heavy as Possible.
3/19/23
WOD
Rest Day
3/18/23
WOD
Teams of 3
For time:
30 Rope Climbs
90 Box Get-Overs
120 Double-unders, each
150 Push-ups
3/17/23
WOD
Hang Power Clean 5 x 5
5 sets, not for time of:
10 Handstand Push-ups
20 Lunges, weighted
60-sec. Plank
3/16/23
WOD
5 minute AMRAP of:
Bike 20 Calories
200 Single-unders
5 minute AMRAP of:
Row 20 Calories
40 Air Squats
5 minute AMRAP of:
20 Shuttle Runs (25')
20 Burpees
*Rest 5 min b/t AMRAPs
3/15/23
WOD
Hang Power Snatch 5 x 5
5 sets, not for time of:
10 Dips
20 Ring Rows
30 Sit-ups
3/14/23
WOD
20 minute AMRAP of:
50 double-unders
100-ft. walking lunge
100-ft. bear crawl