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

12/29/10 WOD

I trained with the 6 p.m. Elysium class and then took yoga at 7 p.m. I really needed the stretching after a good week of soreness...Thanks to Frank for taking Marlie so Ben and I could go to the gym.

Warm-up: CrossFit warm-up x2

Strength: Bench press 3x3. I got 115 lbs x3, 120 x1, 115 x3. I decided to go back down to get in a full three reps rather than chance another fail at 120 x1--thanks to Paul for the coaching.  My max is 120 lbs x 3 so no PR today.

Met-con: tabata pull ups and hold on the rest. What a disaster! My grip was so sore and taxed, I was barely able to do more than 5 most of the rounds after the first. I got 13 the first round and then sucked big time, scoring only 5 finally!

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

12/28/10 WOD

I trained with the 5 p.m. Elysium class tonight while Marlie sat in the playsaucer again.  I try not to subject her to that in the evenings as she is usually a lot less tolerant but I came prepared with a cup full of blueberries for her to munch on and she ate every one :-)  Great job beebs!

Warm-up: CF warm-up x2.  SO happy to be doing air squats again, even as bad as they look

Strength: Push press 3x3.  My one rep max is 135 lbs but I was nervous with the knee so I only went up to 115 lbs tonight--I could feel that I was pushing it.  I wasn't able to get a lot out of the leg drive and I didn't want to hurt myself during recovery. It's frustrating and motivating at the same time.  I REALLY want to get back to my max but must take it slow so to not injure myself again.

Met-con: 5 mins non-stop reps of 35 lb kettle bell swings.  If you put the bell down at anytime, 10 burpees and then continue for the rest of the 5 minutes.

I completed 95 swings with no burpees.  I did have to pause the swings a few times but feel my metabolic conditioning is going down hill.  Only up from here until the next surgery...

12/27 WOD

It's great to be back in the gym! I trained with the 11 a.m. Elysium class today while Marlie watched from her playsaucer.

Warm-up: CF warm-up x2. I actually did air squats today--YEAH!

Strength: Deadlift 3x3. I did 215 lbs x 3, 225 lbs x3 and 235 F! SO tired today.

Met-con: as many rounds as possible in 10 min. 1-5 Hang squat cleans.
complete 1 hang squat clean and drop the bar.
complete 2 consecutive hang squat cleans and drop the bar
complete 3 consecutive hang squat cleans and drop the bar
complete 4 consecutive hang squat cleans and drop the bar
complete 5 consecutive hang squat cleans and drop the bar.... that is 1 round!
See this example video from the CFE site today: 




***I subbed power cleans for hang squat cleans at 83 lbs to spare my knee.  I completed 5 rounds plus up to set two of round 6

Merry Christmas!

Well it's been a while since I've posted because we've been traveling a lot these past two weeks.  We are currently in Sacramento with Ben's family to celebrate Christmas and having a great time.  I'm sorry we are missing my family and friends but we got to celebrate with my Mom and Steve in Santa Cruz 10 days ago.  This Christmas will be new and exciting experiencing everything thought Marlie's eyes.  She is just happy to be with all the kids this year--she's got a ton of cousins now.

Too many cookies and not enough CF--this will have to change ASAP!  At least I was able to jump on the elliptical today.

Christmas pics to follow (and maybe a Christmas home WOD)...

12/15 and 12/17 WODs

12/15 WOD - Trained with the 11 a.m. Elysium class.  I subbed out a few things to accommodate my knee recovery.

Warm-up: CF warm-up x 1 (w/ dips, no squats)

Strength: Press 3x3.  I got up to 95 lbs x3 and then 100 x 1--PR on both one rep max and 3x3.

Met-con: Four rounds for time:
-Push press 75 lbs (I subbed press 55 lbs)
-50 squats (I subbed sit-ups)

***I finished in 11:21



12/17 WOD - I trained with the 11 a.m. Elysium class but was late coming from physical therapy so only did a quick warm-up and the met-con.

Warm-up: CF warm-up x 1 (w/ dips, no squats)

Met-con: Four rounds for time:
-50 double-unders (I subbed 400m row)
-20 knees to elbows (see pic)



***I finished in 15:48.  I'm not happy with this, I felt slow and winded on the row, seems like I could have gone faster.  I broke up the k2e to about three sections on each round so that could have been shorter too.

12/13/10 WOD

I trained with the 10 a.m. CrossFit West Santa Cruz today with my Mom who is a member there.  Sam Radetsky, part owner, was our coach today and he was very welcoming.  We did snatch grip dead-lifts so I scaled to good mornings then he designed a wod just for me to do with the class to spare my knee.  I had a great time and enjoyed meeting them.  I'm glad I have such an excellent facility to work out in when visiting my Mom.  AND, I finally got my tank top :-)




Check out this video of Jocelyn Forest, my Mom's regular trainer.  She was away this weekend at the 2010 American Open and is in the top 10 for women.


Warm-up: 
-400 m sprints (I did 500 on the rower)
-15 calories on, one minute off the Schwinn Airdyne bike (3 rounds)
-200 meters each of the following: kick butts, high knees, grapevine, side shuffle


Strength: build up to one-rep-max of wide grip dead-lift.  I got up to 203 lbs doing the good morning version.  I feel like I'm getting stronger but don't to push the knee before it's ready.


Met-con: 5 rounds for time of: 
-20 calorie ride on the bike
-10 hang power cleans (were really muscle cleans w/ the knee)


***I finished in 8:59

12/10/10 - WOD and PR!

I have been doing a few met-cons and some bench and strict press workout over the past few week and a half to accommodate my knee recovery.  Today I trained with the 11 a.m. Elysium class.

Strength: Bench press 3x3 - 105 lbs x3, 115 x3, 120 x2 and 120 x3 - PR!!

Met-con: "No knee Cindy"
-5 pull ups
-10 ring dips (purple band)
-15 sit ups

*** I finished 12 - 13 rounds (lost count at one point) plus up to 7 dips.  I feel like I could have done more, getting in and out of the band on the dips was annoying and slowed me a bit.

11/29/10 - First WOD since surgery - PR!

I was so happy to be in the gym today after taking 10 days off due to the knee surgery. I'm walking pretty good now so it was time. I trained with the 11 a.m. Elysium class. I subbed bench presses in where the rest of the class was doing front squats. I will be off any kind of squats for the next three months.

Warm-up: CF warm-up x2

Strength: Bench press 3x3. I got 103 lbs x3, 113 x2 and 113 x3 - PR! It was nice to have a PR on my first day back after feeling like a slug these past few days.

Met-con: AMRAP (as many rounds as possible) in 10 mins
-bench press 65 lbs
-sit-ups
***I completed 9 rounds plus 10 presses. 


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