FREE CrossFit class every Sunday at noon! One mother's mission to spread the word about fitness and raise a healthy family.

3/30/10 WODs

#1 WOD (workout of the day) - Did met-con with a friend this morning:
21-15-9
400-m run
40-lb dumbbell swings
dips

The first round is 21 reps, the second round is 15 reps, etc. The run is always 400m for all three rounds. I finished in 10:20. I would have picked something different had I looked at what was on the agenda for Elysium's WOD for tonight...

#2 WOD - Trained with the 5 p.m. Elysium class

Strength - Did max effort pull ups by 3 rounds> I got 5, 7, 5. Would have liked to get more but I'm working on improving my form for the kipping pull-up so I have to go back few steps. Still bummed about those numbers!

met-con: AMRAP (as many rounds as possible) in 15 mins:
9 push ups
6 ring dips (red band)
3 push jerks @ 75-lbs

I finished 9 rounds and 5 push ups.

3/29/10 WOD (workout of the day)

Spin bike interval workout:
50 mins
17.3 miles
21 RPM speed average


I'm bummed I will miss the Elysium WOD today, teaching both classes tonight:

Strength: Shoulder Press 3x3

Met-con: SD/AZ sectional wod #1

Three rounds for time of (25 min cap):
15 Deadlifts (224/153lbs)
21 Kettlebell Swings (32/24kg)
Run 350 Meters

Click here for more information on the CrossFit sectionals

Yummy paleo diet recipe - Broiled Pork Tenderloin Zesty Rub and Sautéed Kale

Broiled Pork Tenderloin Zesty Rub

2 minced garlic cloves
1 tablespoon paprika
1 tablespoon dry mustard
1 tablespoon ground coriander
1 tablespoon canola oil
1 tablespoon olive oil
1 tablespoon red wine
1 pound of very lean pork tenderloin, trimmed of all visible fat

Mix dry spices and garlic in a mortar and pestle – add in the oils and wine to make into a paste. Rub the paste onto the pork one hour before broiling. Broil pork 2 to 3 inches from heat source for about six minutes per side or until it is cooked to desired condition.


Sautéed Kale

1 pound fresh kale trimmed and chopped
1 large garlic clove, crushed
1 tablespoon olive oil
2 tablespoons walnuts, lightly toasted
2 tablespoons lemon juice

Cook the kale in a large pot of boiling water until tender (about 10 minutes); drain well. Coat a large skillet with oil. Sauté garlic over medium heat until just golden, about three minutes. Add kale to skillet. Stir in the olive oil, sauté until heated through (about five minutes). Stir in pine nuts, remove skillet from heat. Sprinkle kale mixture with lemon juice. Transfer to a shallow serving dish and serve immediately.

Good link for more information on the paleo diet

3/26/10 WOD CrossFit total

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly and may be done without spotters.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts. You take the weight of the heaviest lifts from each category and add it up for your total score.

Back squat: 135 lbs, 155 lbs, 165 lbs (fail)
Shoulder Press: 80 lbs, 90 lbs, 100 lbs (fail)
Deadlift: 215 lbs, 235 lbs, 240 lbs

Total score: 155+90+240=485. I'm happy w/ this score although bummed I couldn't count a side-note personal record (PR) back squat also done today for 160 lbs. This would have made my total 490. You can only count the first three lifts so I'll have to jump up higher next time.

3/25/10 WOD






Trying to stay active while on "vacation" for the next few days...so ended up going on a mini-hike today in Borrego Desert. It was beautiful and a perfect way to spend the day with family, they even allow dogs on the main trails. The drive is about 2 hours from San Diego and car-sick inducing on parts, but worth the trip for a great photo opp and if you also stop off at Pablito's of The Desert restaurant for lunch.

Since we have a few more day trips planned this week, I plan to get some more exercise in while visiting friends.

3/24/10 WOD

Trained with the 5 p.m. Elysium crew...

Warm-up: row 500 meters, dot drills

Strength: off

Met-con: mono-structural madness!!!
First 8 minutes: 1000 m row. Finished in 4 mins flat (rest remainder of the 8 mins)
Second 8 mins: 800 m sprint. Finished in 3:46 (rest remainder of the 8 mins)
Next 6 mins: 500 m row. Finished in 1:57 (rest remainder of 6 mins)
Next 6 mins: 400 m sprint. Finished in 1:14 (rest remainder of 6 mins)
Next 4 mins: 250 m row. Finished in :54 (rest remainder of 4 mins)
Next 4 mins: 200 m sprint. Finished in :36 (rest remainder of 4 mins)

This was a fun workout. I’ll try it again in a few months to see if my times improve.

3/23/10 Rest day

Why not try a new Paleo recipe?

BARBECUED JUNEAU SHRIMP

A great summer recipe, but can be done with the right grill indoors any time of the year!

INGREDIENTS

  • ¼ cup virgin olive oil
  • 3 garlic gloves minced
  • 2 tablespoons lemon juice
  • 1/8 teaspoon of cayenne paprika
  • Dash of cayenne pepper to taste
  • Shelled shrimp with tail left on (2 ½ pounds)
  • Lime wedges and parsley
For more information on the Paleo diet: http://www.answers.com/topic/paleolithic-diet

INSTRUCTIONS

  1. Mix olive oil, spices and lemon juice in a bowl.
  2. Fire up grill.
  3. Brush shrimp with mixture, place on hot grill, turn (1-2 minutes per side) at once and remove.
  4. Place lime wedges and parsley on top after completed.

3/22/10 WOD

Trained outside with Les and Jo

Metcon:
Run 400 m
Then four rounds of:
15 burpees
20 lunges w/ 25 lb wight overhead
10 box jumps on 20 in box
Got 11:14

It was a little rough w/ the sun beating down on us but we were able to do the burpees in the shade of a park slide. Still felt like we were in death valley, even at 9:30 a.m!

USA Today article:

Experts say that's because intense bursts of activity are precisely what the body needs to build stronger muscles. Traditional workouts lasting an hour or more simply don't push the body enough.

"A lot of the (benefits) from exercise are due to a stress response," said Stephen Bailey, a sports sciences expert at the University of Exeter. "If you disturb your muscles, there's an imbalance created and your body will start signaling pathways that result in adjustments."

BIO

I discovered at an early age that being active and fit feels great, so health and fitness have always played a major role in my life. When I was younger I was into dancing, track and field, rollerblading and bicycling. I enjoyed running and skiing all through my teens and twenties, and ran on the cross country team at CSU, Chico. After college, I trained for and ran several competitive races including the Silver Strand Half Marathon. Later I joined a big cookie-cutter gym, heavy on machines, where I designed my own workouts based on out-of-date methods I learned in college.

After my daughter, Marlie was born in early 2009, I really turned up the heat on my workouts to get back in shape. I followed my usual old routine including a moderate diet but was never able to quite get back to my original shape. A friend who was also a new mom invited me to her home a few times where they had a CrossFit garage gym. I was hooked after the first workout! It was different, intense, and best of all, not monotonous or boring. They were constantly doing something new. In only a few months, I had my pre-pregnancy body back and it was even better than before—this time I was stronger than ever, despite my previous attempts on the weight machines. Another great motivator is that the workouts are generally 30 - 45 minutes including warm-up and cool down, NOT 90 minutes like my old workouts. As a new busy mom, this is very important to me. It didn’t take long to realize this is the best thing I have ever done for my health.

I made more gains and improvements in my level of fitness during my first year of CrossFit than I had in the past 15 years of working out. I am now in my mid 30s and can easily say I am in the best shape of my life. I owe it all to two things, CrossFit and good nutrition. A healthy, well balanced diet that provides adequate sources of high quality protein, low glycemic index foods and the proper fats and oils will dramatically change your overall well-being and improve your workouts tremendously.

My successes inspire me to want to share this lifestyle with others. Health and nutrition have always been frontrunners in my life and those who value the same are invited to join us. I believe that if you’re going to do something, you should do it right; and when it comes to fitness training, that means CrossFit. CrossFit has been proven to work by measurable, observable, repeatable facts that we call “evidence-based fitness” so it's only a matter of time before you can see the results if you put the time in.

One of my mentors once told me I was training to “not suck at life.” I challenge you to do the same! Come by or email me and let’s get started!

Certifications/ Education-

- CrossFit Level I Trainer certification - 2009
- B.A: Journalism with an Option in Public Relations from CSU, Chico
- Minor: Health Sciences from CSU, Chico
- Basic Life Support (BLS) certified
- PADI Open Water Diver certified

Email: stacie@crossfitelysium.com