Jenn began coaching at Solcana at the beginning of 2022, but you will see that athleticism has been in her blood for a looooong time. You can experience some of her favorite exercises for yourself this Friday, 12/9. Here is a bit more about Jenn and her workout.
| Where are you from? | I grew up in Cedar Rapids, Iowa and moved to Minneapolis in 2004. |
| How did you get started in fitness work? | As a child, I wrote workouts for my cabbage patch kids that strangely looked very similar to CrossFit style workouts. I started lifting weights in 9th grade, when I was the smallest player on the varsity soccer team and I wanted to not be the smallest. I was super into tracking my numbers and seeing progress and really just never stopped lifting weights. I eventually became a personal trainer at Bally. While working there, a friend introduced me to CrossFit and I was immediately hooked. Within 8 months, I was coaching and Bally was in the dust behind me. I’ve been coaching ever since (12 years). |
| What is your athletic super-power? What is something you feel especially good at? | My athletic superpower is being strong and pretty good at most athletic endeavors. |
| What is the area you would most like to improve on? | I’d most like to improve my gymnastics skills. I have a love/hate relationships with muscle ups that is trending more towards the hate side as I continue to level up age-wise |
| What is your favorite thing about coaching at Solcana? | I love the people that come to classes and the coaches I get to take classes from |
| Is there anything else you would like us to know about you? | No, I’m a woman of mystery and I’ve already said too much. |
Jenn’s Workout
| Why did you choose these exercises? | Toes to bar are one of my favorite movements and I’m also rather fond of pistol squats which we have never done (as far as I know) since I joined this gym. The bike and row just round it out a bit. |
| What do you think people should focus on or feel with this workout? | You’ll definitely feel this one in the legs and lungs |
| Any advice for someone about to do it? | Don’t go out too hard on the first bike/row, try to move slowly but steadily through the first few bigger rounds and then speed up as rep counts drop, push the cash out |
Warm-Up
3x
:30 assisted squat noodling
12 banded lat pull downs
:20 banded ankle distraction /side
~then~
Pistol Progression Practice
Strength
Back Squat
3×5 at 70-80%,
rest 2:00 between sets
Metcon
Buy In:
500m row/1000m bike
Then:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
toes to bar or tuck up
pistol squat option
Cash Out:
500m row/1000m bike
16 minute time cap; score = time
Solcana Fitness 