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11/12/10 WOD - hopper???

Fun day at CF Elysium.  The prescribed wod was hang cleans 3x3 and then coach's choice hopper wod.  The first two classes used the same hopper wod: (hang cleans 3x3 and) 15 cleans at lighter weight, 30 air squats, as many rounds as possible for 15 minutes.  Then it got interesting....   I was scheduled to coach both 5 and 6 pm today and two of our 5 p.m. members wanted to repeat the torture from yesterday, "Nutts" (see yesterdays post).  As class-members staggered in, they were talked in to foregoing the hopper wod and join the repeat wod too.  Well, needless to say, they all got PRs--some at heavier weight on the deads.  "What bad-asses," I thought to myself, not because they are Elysium members, but because they have the mental strength of champions!  I ended up doing the 6 p.m. wod with one of our newer members and one other.  It was fun since Leon's hopper pull was easy on my style:

Warm-up: CF warm-up x2

Strength: Hang cleans 3x3.  Since I'm having knee surgery next week to fix an 18-year-old injury, I didn't push it.  I got 103 x3, 108 x 3, 103 x3.

AMRAP 15 or 5 rounds (which ever comes first):
10 dead-lifts 155 lbs (women)
15 ring dips (I scaled to 1/2 dips since I dont quite have full--should have used a band for full range of motion)
25 air squats

***URG--so close!  I got 4 rounds plus up to 10 dips.  Next time I'll use the band, get full range and get all 5 rounds before the cut-off!

Thanks to Leon for teaching the last class and letting me jump in.

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 Later I joined a big cookie-cutter gym, heavy on machines, where I designed my own workouts based on out-of-date methods I learned in college.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