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

6/7, 6/8 and 6/9/10 WODs

6/7 - Spin bike workout - Level 16 for 40 mins. Got 13.5 miles. I dont have much time on Mondays so I like to try and get a quickie WOD done in the morning and since I have the spin bike at home, it can be an easy workout.

6/8 - I did a benchmark CrossFit workout called "Grace" which is 30 clean and jerks for time at 135 lbs for men and 95 lbs for women. I took Marlie with me to the gym and did this WOD alone. She was great and sat in her saucer and ate treats while I warmed up and did the workout. It took me 3:53 at 75 lbs. This is a PR in weight and time for me. Last time I did this was in January. I will definitely do it as Rxd next time (95 lbs).

Inspiring video of EC Synkowski out of CrossFit Boston: "GRACE" VIDEO




6/9 - Today I did a scaled version of Elysium's WOD yesterday with two girlfriends. As Rxd, it was 100 thrusters at 135 lbs/ 95 lbs for time. BUT, you must also do 5 burpees at the top of each minute. So, the longer it takes you to get more thruster reps in, the more burpees you'll end up doing.

In order to be able to complete the workout, we scaled it down to 75 lbs and 50 thrusters. I finished this in 13:49. I'm happy with this although after the first three minutes, I was only able to do about three thrusters per minute.

No comments:

Post a Comment

Note: Only a member of this blog may post a comment.

Subscribe to: Post Comments (Atom)

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 Later I joined a big cookie-cutter gym, heavy on machines, where I designed my own workouts based on out-of-date methods I learned in college.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