Call Us: (507) 206.4611

Profiled Member: Katina Austin


Profiled Member: Katina Austin


In general, what is your background?

I grew up in Rochester MN, went to Mayo high school, graduated in 1994. I was also was married that year, yes, I got married very young. I have 4 kids, 3 boys and a girl, 21, 18, 15 and 13. For many years I just raised the kids. About 8 years ago, I started my own cleaning business. I love what I do, I love to help people. At some point I would enjoy college, for what I have no idea, but it has always been something I’ve wanted to do.

Age, occupation

38, yes that is my real age, people do not think I’m that old. They think I’m a lot younger. I have had my own cleaning business, for 8 years and love it. Yes I am one for those clean freaks.

How did you get to know about CrossFit, how did you start?

I don’t have the normal story as to why I started CrossFit (I don’t think anyway). I didn’t need to lose weight, etc., I lost my mom from cancer when I was 24, and she was only 50. That was very hard time in my life. Then March 6, 2012 I lost my dad, he was only 65, three days before my 38th birthday! I now had no parents which was a very weird feeling (still is very weird). It took some time for it to all sink in. When it did, I knew one thing; I did not want to die at a young age like them and was going to do everything in my power to be as healthy as I could be. I had friends and family that had talked about CrossFit, so I did a Google search and what I found was intriguing. Another quick Google search lead me to discover there was a CrossFit gym in Rochester (don’t you just love Google). I emailed Matt, and June 5th 2012, was my intro lesson. It was so hard, but I loved it at the same time. The rest is history!!

How has CrossFit changed your life, lifestyle, level of fitness?

CrossFit has helped me change every part of my life. It’s helped me do just what I wanted to do, and that was be a healthier me. It has shown me that I can do things I didn’t know my body could do, and made parts of my body hurt I didn’t know could hurt.

Name one goal or personal record you would like to accomplish through CrossFit:

A goal that I would like to accomplish would be to do a triathlon. I have run a marathon in the past and a triathlon has also been on my bucket list. A goal for personal records in CrossFit itself, I just want to get better and see where I will go in it.

Favorite CrossFit moment:

I like the oly lifting 

What do you like most about CrossFit CFP?

Knowing that the coaches are there to help me get better and the support they give is awesome. I like the support of everyone that is in class and cheering everyone on. 

Favorite WOD:

This far it has been one we did a few weeks ago with deadlifts in it, I rocked that one!

Favorite movement:

The snatch and the clean and jerk

Least favorite movement:

Double Unders!  Maybe when I can do them good, more then 3 at a time I will like them

Favorite food:

That’s a good one, with doing the WLC. Right now it would be ice cream, that’s what I want when the WLC is done.

Thursday 11012012

A.  15 minute to practice any gymnastic movement (Pistols, Rope Climbs, HSPU) 

B1.  TGU – 3 x 3 (R/L) w/30 Sec Rest

B2.  Ring Rows – 3 x ME w/30 Sec Rest 

B3.  Weighted Step-ups – 3 x 5 (R/L) 20 inch w/30 Sec Rest 

B4.  Back Extensions – 3 x 10-12 w/30 Sec Rest 


Recovery WOD Option (If this is your 4th day of training this week):  

C.  15 Min AMRAP @ 70% 


10 x Russian Swings

300M Row @ 25-30 SPM @ Damper 2

-Post results under comments   

8 Responses

  1. Mike Strom

    It was so hard to drag myself in this morning.
    This WOD was exactly what I needed today.
    Felt uncoorindinated during but much better after.
    Glad to have the core work.

  2. Jim Sorum

    endurance WOD: 7X4:00 w/3:00 rest (1011, 1009, 1010, 1009, 1008, 1006, 1004m)

    CFP WOD: I suck at pistols (as expected), Turkish getup as still no fun, ring rows are fine, I guess I don’t know how to step up on a box (seems like a self explanatory skill but I guess not), and 10-15 back extension are easy

  3. Joe

    HSPU practice, thx for the coaching Alex, getting closer to kipping better.
    WOD was good. TGU’s make me pour sweat.

  4. John Colbert

    First ever handstand walk ( ugly but 4 steps ) and first ever one handed handstand ( against wall ). Thanks, for the great instruction Shawn!