Trained with a friend this morning at Elysumwhile 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!
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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 Later I joined a big cookie-cutter gym, heavy on machines, where I designed my own workouts based on out-of-date methods I learned in college.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
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