7/30/10 WOD

Trained with the 11 a.m. Elysium class today. Tons of family there cheering us on, it was fun.

Warm-up: Burgener warm-up for snatch x 2, PVC and empty bar

Skill/strength: snatch; establish a one rep max by 35 min after the hour. I got up to 108 lbs. This is a five lb PR--yeah! I failed the 113 lb attempt which was a bummer

Met-con – Five rounds for time:

20 box jumps, 20 in. box

20 KB swing, 1.5/1 pood (a Russian unit of weight equal to approximately 36 pounds)

Took me 10:14 to finish. Slow going on the jumps today

7/27/10 WOD

Trained at the Y with two girlfriends.  They did a team ladder version of the Elysium WOD.

Warm-up: CF warm-up x1 plus some squat stretches

Strength: Off

Met-con - 8 rounds of: 

8 pull ups 

8 burpees

Took me 9:36.  I ripped my hand on the very last round with two pulls to go - ugh!  Make sure to file up before trying this one.

7/26/10 - WOD "Annie"

Trained with the 11 a.m. Elysium class.


Warmup: CrossFit warm-up x 1


Skill: Overhead squat; focus on active shoulder, weight on the heels, tight core


Strength: Overhead squat 3 x 3 reps. Got 95 x 3, 105 x 3, 115 x 3


Met-con - "Annie:"

50-40-30-20-10 reps of double-unders and sit-ups. Took me 14:28. I hate double-unders! Therefore, I MUST work on them to improve.

What is CrossFit?

Check out these amazing athletes:

7/24/10 WOD

Trained at Elysium while a few of us made up Friday's WOD.  Good to have more than just myself there to work out with--much more motivating.

Warm-up: CF warm-up x 1

Strength: Thrusters 3x3.  Got 103 x3, 108 x3, 113 x 3

Met-con: As many rounds as possible (AMRAP) in 15 minutes:

5 - front squats (use 75% of your max) = 113

10 - ring dips (purple band)

**I completed seven rounds plus three front squats. I really need to improve my dips...new goal: 10 unbroken, unassisted ring dips by Sept 1.  

7/22/10 WOD

Trained alone while Marlie napped

Metcon only:
Spin bike workout - Level 16 for 40 mins. Got 13.2 miles

Grilled burgers with cheese on Portobello mushroom buns

INGREDIENTS:
1 lb free range ground beef (85/15)
4 Portobello mushroom caps
4 slices pepper-jack cheese
2 slices large tomato
2 tbsp mayonnaise
1 tbsp mustard
1 tbsp dill relish
1 tsp salt
1 tbsp Worcestershire sauce
1/2 tsp pepper
1/2 whipped egg
2 tbsp olive oil

DIRECTIONS: Clean mushroom caps and remove stems.  Coat both sides with olive oil and a dash of salt.  Place caps on heated grill and cook on medium heat for about eight minutes on each side.  Combine egg, ground beef, salt and pepper, Worcestershire sauce in a bowl.  Make four flat patties and grill on low (about five minutes on both sides for medium burgers). Top with cheese about two minutes before removing from grill.  Mix mayo, mustard and relish together and spread on the inside of the mushroom caps once cooled a bit.  Stack one mushroom cap (face up) burger, tomato and another burger then top with another mushroom cap (face down).  You will have enough for two whole burgers.


The condiments are optional.  I'll probably add avocado next time.  We ate this with salad on the side and it was delicious!

7/21/10 WOD

Trained with the 11 a.m. Elysium class while Marlie cheered and counted, "three, two, one, go" several times.  Thanks Marls!!  And thanks for letting me workout while you watch

Warm-up: CF warm-up x1, back stretches

Strength: Dead-lifts 3x3.  Since I'm taking it easy on my back,  Paul scaled my workout to 3x10 at a lighter weight.  I got: 133 lbs x 10, 163 lbs x 10, 183 x10

Met-con: Burpee box jumps on 20in box - 2 minutes on, 2 minutes rest - 4 rounds.
Score:
Rnd 1: 25
Rnd 2: 21
Rnd 3: 21
Rnd 4: 20

7/20/10 WOD - "Freddy's Revenge"

Trained with the very first 11 a.m. Elysium class while Marlie watched from her play saucer eating dried cranberries.  I'm stoked to be able to train with the class again.

Warm-up: CrossFit warm-up x1, back stretches

Strength: Push press 3x3.  Got up to 125x3

Met-con: "Freddy's Revenge"

5 rounds for time of:
5 shoulder to overhead (press, push press, push or split jerk) 185/135 lbs
10 burpees

I had to scale the press to 105 lbs since my max push press is now 125.  It took me 10:31.  I had a few mental blocks on this workout--so frustrating!  Oh well, I'm back on track now.  I'll have to do this one as Rxd someday...

More to Love

I get Parenting magazine in the mail every month and typically enjoy the tips, parent stories and product reviews. The Editor's Letter of the July issue prompted this blog post since I strongly disagree with it and feel the need to speak out.  

Here is an exerpt from the article More to Love, "Feeling blah about your body?  Join the club. I'm waiting for you on the beach chairs and we can clink glasses--cheers! Seriously, happy as most of us are to become moms, it's tough saying so long to our pre-pregnancy shape.  Even if you didn't have flat abs before, it's shocking what carrying a person inside you for nine months can do, giving you everything from a sagging belly to a butt that's entered into a merger agreement with the backs of your legs..."  She goes on to say, "Being healthy and happy is more important than being slim."   

I'm tired of mothers publicly adhering to this resolve.  They got pregnant, they gained weight and are now stuck with their "mom" bodies.  Being healthy and happy are definitely at the top of my list AS are being strong, energetic and able to take on the physical daily demands that come with being a working mom and wife.  Don't get me wrong, it was hard to motivate to get back into shape, especially while getting used to a new schedule and being in a perpetual state of sleep deprivation.  No one said it would be easy, but when people read articles like this they are more likely to give up. 

Let's set a good example for our kids in a society where one in three children are overweight according to the study titled “F as in Fat: How Obesity Threatens America’s Future 2010,” a dual effort by the Robert Wood Johnson Foundation and Trust For America’s Health.  


I say, we need to motivate each other, work together and encourage new mom's (and old ones).  Grab a friend on the way to the gym, offer to babysit a few times while she starts a workout program, give positive reinforcements and lets all get back in shape together. How about "more kick a** moms to love"....Strong Moms ROCK!

7/17/10 WOD - "The Chief"

Trained at Elysium this morning while a friend timed me and helped out with Marlie

Warm - up: CF warm up x1

Met-con: "The Chief"
Max rounds in 3 minutes of:
3 reps 135/ 95 lb power cleans
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.


My results:
Rnd 1: 5 rnds plus up to 6 push ups
Rnd 2: 4 rounds plus 3 power cleans
Rnd 3: 4 rounds
Rnd 4: 4 rounds
Rnd 5: 4 rounds plus 2 power cleans


"Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, CrossFit thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country," www.crossfit.com

7/15/10 - hopper WOD

Trained with a friend this morning at Elysum while our kids looked on. Paul used the hopper to generate the workout of the day. The hopper supports the 'constantly varied' part of the CrossFit model. It allows you to select a completely random set of movements which you may not choose when programing a wod. You never know what physical challenges life will demand, but you can aim to be prepared. 

Warm-up: CF warm-up x1 

Met-con: 4 movement hopper workout:

*as many rounds as possible in 25 minutes

*moves are executed in the order they come out

*gymnastic moves are 50 reps

*light" barbell moves are 30 reps

*heavy" barbell moves are 15 reps

So, the hopper pulled: 

30 clean and jerks, 55lb

50 squats

15 sumo dead-lift high pulls, 75

20 ring dips (scaled w/ purple band)

Got three rounds plus nine clean n jerks. I was bummed later when I realized the actual workout was for sumo dead-lift and not SDHP.  Holy heart attack!

7/14/10 WOD - "Fran"

Trained with Leon at Elysium today.  He didn't tell me what wod we were doing till I got there which is probably a good thing since "Fran" is the new Flo....the mere thought of her gives you cramps, you get a headache when she is here and your happy when she's long gone!

Warm up: back stretches, pull ups

Met-con: Fran, 21 - 15 - 9 reps of:
Thrusters 65 lbs
Pull ups

I dropped 2 minutes since my last attempt in March.  Old time: 8:26, new time: 6:23.  I'm happy with this although my pull ups lacked something to be desired in the last two rounds...I'm still at the point where there is aways room for improvement.

7/12/10 WOD PR - "Randy"

Trained alone at Elysium before teaching the 5 and 6 p.m. classes.

Warm up: Burgener warm up

Strength: Back squat 3 x 3.  Got 145, 155, 165x1.  Although I failed the second attempt on 165, I did get a 1 rep max PR.

Met-con: "Randy"
75 power snatches for time (75/ 55 lbs).  I finished in 4:46.  This is also a big personal record for me, it took me 6:52 in February.


In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children. 

First posted 13 February 2008

7/10/10 WOD

Trained with the 9 a.m. CrossFit Centurion crew this morning while in Sacramento for a wedding.  We were able to get three of our family members to join us so we are all beat now.  It was a very friendly group who gave us a run for our money...

Met-con: AMRAP (as many rounds as possible) 20 mins
Thrusters 65/45 lbs
Jumping pull ups

I completed 9 rounds total as prescribed.  Thanks to Allison, owner and our trainer today.  We had a great time and always love seeing different shops.

7/7/10 WOD #2

Trained at Elysium with the 5 p.m. class before teaching the 6 p.m. class.  I needed every second of the 5 minutes before class to recover.  Thanks Leon and Paul for the support.

Warm-up: CrossFit warm-up x1

Met-con: "Kelly"
400 m run
30 box jumps on 24 in box
30 wall ball shots (10 ft target) with a 15 lb ball
FIVE ROUNDS OF HELL for time

This is the first time I've wanted to quit a work out in a long time.  Finished in 34:06--phew!

7/7/10 WOD

Trained with a friend today while our kids played in the gym daycare.  


Warm up: Burgener warm-up, 400 m run and CrossFit warm-up x1

Strength: Overhead squat 3 x 3.  Got 85, 95, 105

Met-con: AMRAP 15 (as many rounds as possible in 15 mins): 
5 hang power cleans (see video below) at 75 lbs 
20 dips from the bench
25 walking lunges holding the 25 lb weight overhead

I completed 7 rounds plus 5 hpc.  My lungs are still fried from being sick so I hope this is the last day!

7/6/10 WOD - Snatch PR

Well after a few much needed days of rest from being sick, I finally made it back to the gym today.  Trained alone while Marlie and Paul were there for support.  

Warmup: Burgener warm-up x2

Strength: Snatch 1,1,1,1.  Got 83, 103 fail, 93, 103 x2.  This is a10 lb PR!!

Metcon:

5 deadlifts, 255/175 lbs

10 burpees

run 400m

3 rounds for time.  I finished in 8:54.  My lungs were burning but it was a good fast one

Rest day - Recent media clip of a CrossFit affiliate

Once you get past the commercial, this is a good recent media blurb about a fellow affiliate in Michigan.

A new exercise program sweeping the nation: "People are seeing results after participating in the CrossFit exercise program"

7/1/10 Happy Birthday WOD for one of our members

Trained with the 5 p.m. Elysium class for one of my good friend's birthdays.  Since she is 33 years old today, we had our work cut out for us...

Warm-up: CrossFit warm-up x 1

Skill: handstands, handstand push ups.  Got up to three in a row with one mat

Strength: off

Met-con:
33 chest to bar pull ups
33 knee to elbows
33 kettle bell front squats, 1.5/1 pood
33 kettle bell swings, 1.5/1 pood
33 wall balls, 20/15lb
33 ball slams, 20/15lb
33 burpees

I finished in 16:18 substituting throat to bar pulls since I don't have chest to bar pulls yet.  This was a ROUGH one!  Happy b-day Ale.  Almost puked during the burpees...now I know why they are named as such