12/13 “Tuesday”


12/13 “Tuesday”

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This week we catch up with Joanne Fowler Kwasny — CrossFitting Since January 2010- almost 7 years — Little about yourself: I was born and raised on the island of Newfoundland & Labrador, Canada. For those of you that haven’t heard of Newfoundland it’s located at the northeastern corner of North America, an Island in the middle of the Atlantic Ocean. Yes, Newfoundland has electricity and we do not live in igloos. I grew up with the ocean at my doorstep, moose roaming my backyard and cod fish that weigh more than my daughters. Although I have traveled to many cool places, I had not lived anywhere other than my home province until 2005. I was at a time in my life that I needed to change things up and create a new adventure and found my way to the United States. Although I am a Canadian at heart, and if you listen closely I haven’t lost the Newfie dialect, Milwaukee is now my home. I have 2 beautiful daughters ages 6 & 9, a fantastic husband who also CrossFits at Badger, and two black Labradors aka two additional children — How did you get into CrossFit: I have always been involved in sports and very active since I was a child. At the age of 10 I joined Kenpo Karate and by the age of 13 I became the first youngest Black belt on the Island. For 20+ years I competed in competitions all over Canada and achieved a 3rd degree Black belt. Eventually I retired from competition and focused more on instructing karate and became a certified cardio kickbox instructor running the Cardio Kick Box program for my karate school helping both men and woman make healthy lifestyle changes and weight loss goals. After moving to the USA I had to leave behind the only sport I knew and dedicated my whole life to. Without any luck finding a Kenpo here in Milwaukee I resorted to running and hitting up your typical gym, pounding the treadmill praying for the 20 minutes to be soon over. After the birth of my second daughter, I became frustrated with not losing the pregnancy weight fast enough, so my sister, who also was doing CrossFit in Canada, convinced me to get back in shape. After my first few classes I was totally hooked #badgerbuilt #membermonday #fitness #crossFit #community

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Mobility (Before class)
Foam Roll tspine, Banded shoulder, Super Rack, Couch

Pause Back Squats

Goal here is to build speed in the concentric phase – stand with speed and aggression. The neurological response of an explosive extension is what we are seeking today. If the loading is too heavy, it will slow our stand to the point where we are not achieving the desired stimulus. Stay on the moderate side, and be explosive out of the bottom. This translates to better speed and acceleration on heavier lifts, pushing through “sticking” points.

Power Cleans, Front Squats, Push Jerks