I trained with the new 9:30 a.m. Elysium class. This was my first workout since my second knee surgery 10 days ago and I can definitely tell my met-con has gone downhill...It's only up from here. I can finally recover and start working back up to max effort CF workouts again in about six weeks.
Warm-up: CF warm-up x 2
Strength: Dead lift - 3, 3, 1. I scaled to more reps and lower weight. I got 183 lbs x 5, 203 lbs x 3, 223 lbs x1.
Met-con: AMRAP (as many rounds as possible) in 20 mins-
-400 m run (I subbed 400 m row for the run)
-max rep dead lifts (body weight) before taking your hands off the bar
***I completed 6 rounds and only 67 deads. My met-con was suffering the most.
Paleo Chicken Pot Pie
This looks like a good one, I'm going to try it this week and let you know how it turns out. Paleo Chicken Pot Pie
FREE community workout at Trolley Barn Park this Sunday at noon
JOIN us for a FREE workout class every Sunday at noon. No need to make an appointment.
This Sunday will be at Old Trolley Barn Park. Check our site for updates on where the free class will be held each week: www.crossfitelysium.com.
CrossFit started in Santa Cruz, Calif. and quickly spread to Olympic and professional athletes, police and military special operations units, champion martial artists, and (like most of us here at CrossFit Elysium) everyday people looking for a serious kick in the butt while working out in an environment of camaraderie and support.
CrossFit workouts are functional, varied and intense. They're also universally scalable, making it the perfect program for any committed individual regardless of experience. Our members range from elite athletes to 60-year-old grandmothers--so whatever shape you're starting from, you'll be able to jump right in.
1/18/11 WOD - PR!
I trained with the 6 p.m. Elysium class tonight while Marlie hung with her Dad at home. She has been a little sick so I didn't want to force her to sit at the gym for an hour watching us.
Warm-up: CF warm-up by 1
Strength off today
Met-con:
Part A: Row 500 m. I got 1:46.9 - PR! This was great since my old record was 1:46...oh yeah, I'm counting it :-)
Part B: AMRAP (as many rounds as possible) in 10 mins -
-5 pull ups
-10 24" box jumps
***I completed 10 rouns plus 4 box jumps. This is the first time I was able to do box jumps since surgery and I was SO happy to do a wod Rxd for once!
Warm-up: CF warm-up by 1
Strength off today
Met-con:
Part A: Row 500 m. I got 1:46.9 - PR! This was great since my old record was 1:46...oh yeah, I'm counting it :-)
Part B: AMRAP (as many rounds as possible) in 10 mins -
-5 pull ups
-10 24" box jumps
***I completed 10 rouns plus 4 box jumps. This is the first time I was able to do box jumps since surgery and I was SO happy to do a wod Rxd for once!
1/14 and 1/17/11 WODs - PR!
1/17 - I trained with the 5 p.m. Elysium class today and Leon had programed a birthday wod for me.
Warm-up: CF warmup x2
Strength: Deadlift 3-1-1-1 (3 reps the first round and then 1 rep the following three). I got 223 x 3, 233 x1, 243 x1 and 253 x1 (245 in Aug). That is a new in-gym 1 rep max PR for me...great b-day!
Met-con: AMRAP in 3 min, 5 rounds total. Rest 1min between rds.
-3 squat clean thruster, 135/95lb (I subbed power cleans to push press at 95 lbs)
-5 burpee pull ups
***I got 3 rnds, 3 rnds, 2 rnds + 3 bp-u, 2 rnds + 3 cleans, 2 rnds + 3 cleans. WOW, what a day!!!
1/14 - I trained with the 11 a.m. Elysium class before teaching that night.
Warm-up: CF x 1
Strength: front squat 3 x 3 reps. I subbed back squats, not near my PR here.
Met-con: Seven rounds for time of -
-10 chest to bar pull ups (if you cannot do CTB pulls do 15 regular pull ups)
-20 double-unders (or 60 single jumps - I did singles)
***I finished in 13:4?
1/13/11 WOD - what a great day!
Dad is off for 4 days so were able to spend the day together. We started off with a delicious breakfast at our usual hangout, Cardamom's with Alessandra and Luca (missed Leon since Marlie kept saying, "and Leon?" on the way there). Then we drove downtown to make the 9:45 a.m. train to Encinitas which is only a 40-minute ride. We had just enough time to take in the amazing scenery of marshes and the ocean side, grab a coffee and catch the 11:20 train back for Marlie's lunch and nap.
I trained at home today while Marlie napped. Not ideal but better than nothing. I got a late start so I had just enough time for a 25 minute spin bike workout on the cross-training setting, level 16. Marlie started crying from her nap 11 seconds before I finished so I was distracted and didn't record the miles--bah!
I trained at home today while Marlie napped. Not ideal but better than nothing. I got a late start so I had just enough time for a 25 minute spin bike workout on the cross-training setting, level 16. Marlie started crying from her nap 11 seconds before I finished so I was distracted and didn't record the miles--bah!
Our dinner tonight: BBQ tri-tip and salad with avocado, artichoke hearts (non-marinated), tomatoes, klamata olives, carrots, lettuce, and an olive oil dressing--yum!
1/12/11 WOD and yoga
I trained with the 6 p.m. Elysium class and then took Courtney's yoga class...I'm beat!
Skill: work on kipping and butterfly pull ups. I was able to string four butterfly pulls together today for the first time so I was pretty happy with that--thanks Ant and Paul.
Strength: back squats 3x3. I scaled box squats with a slight rest at the bottom to work on form and getting the posterior chain to really engage. I worked up to 115 lbs and could not have gone much heavier. This is kind of a downer since my Aug 2010 pr was 175 x 3 but I just have to remember that I have to take recovery slowly.
Met-con: AMRAP (as many rounds as possible) in 8 minutes -
-4 power cleans at 85 lbs
-4 push press at 85 lbs
***I completed 10 rounds plus up to 1 pp.
Courtney's yoga was awesome--thanks Court!
Skill: work on kipping and butterfly pull ups. I was able to string four butterfly pulls together today for the first time so I was pretty happy with that--thanks Ant and Paul.
Strength: back squats 3x3. I scaled box squats with a slight rest at the bottom to work on form and getting the posterior chain to really engage. I worked up to 115 lbs and could not have gone much heavier. This is kind of a downer since my Aug 2010 pr was 175 x 3 but I just have to remember that I have to take recovery slowly.
Met-con: AMRAP (as many rounds as possible) in 8 minutes -
-4 power cleans at 85 lbs
-4 push press at 85 lbs
***I completed 10 rounds plus up to 1 pp.
Courtney's yoga was awesome--thanks Court!
1/9 and 1/10/11 WOD - "Lynn" and "Isabel" PR!
1/10/11 - I trained with the 11 a.m. Elysium class today while Marlie sat in her playsaucer and watched.
Warm-up: Burgener warm-up
Strength: 1 rep max for snatch. My PR is 113 lbs and I only went up to 98 lbs today in order not to push the knee.
Met-con: "Isabel" - 30 snatches for time at 95 lbs. My old PR was 11 + mins last April. I got it in 5:43 today. I'll take that for sure.
Warm-up: Burgener warm-up
Strength: 1 rep max for snatch. My PR is 113 lbs and I only went up to 98 lbs today in order not to push the knee.
Met-con: "Isabel" - 30 snatches for time at 95 lbs. My old PR was 11 + mins last April. I got it in 5:43 today. I'll take that for sure.
1/9/11 WOD - "Lynn"
I trained with Alessandra at 9 a.m. before the Elysium class. We warmed up with the CF warm-up x 1 then decided on "Lynn" after much deliberation.
Lynn - Five rounds for max reps of body weight bench press and pull ups. Since neither of us can do a body weight bench we scaled the weight to 75 lbs. I got a total of 123 reps. I should have used a heavier barbell on the bench since my one rep max is 123 lbs. I felt like I kind of wimped out afterwards. Always learning...
1/7/11 WOD - PR!
I trained with the 11 a.m. Elysium class today. We had a full room so I got to do strength with Karla and Alessandra.
Warm-up: Burgener warm-up for cleans. Here is Coach Burgener talking his daughter, Sage through the regular Burgener warm-up. This is a great way to train for the snatch and clean and is recommended every time you warm up for either.
Strength: 1 rep max for hang squat clean. I subbed hang power cleans which felt more like hang muscle cleans. I got up to 128 lbs which is a 15 lb PR since Nov. I'll take it!
Met-con: AMRAP (as many rounds as possible) in 20 mins:
- 25 burpees (down ups)
- 50 double-unders/ 150 singles
***I completed 5 rounds plus 23 burpees using the 150 singles.
1/4/11 WOD - PR
I trained with the 5 p.m. Elysium class.
Warm-up: CF warm up x2
Strength: Bench press. I got up to 123 lbs x 2. My 3 rep max is 120.
Met-con: AMRAP 15 mins:
-10 ring dips
-20 push press (45 lbs)
***I finished 7 rounds plus 5 ring dips (scaled dips with the purple band). I was bummed I couldn't do the entire wod as prescribed (w/out the band) but at least I'm getting better. I was able to do the first and half of the second round without the band but I fatigued quickly.
1/3/11 WOD
I trained with the 11 a.m. Elysium class today while Marlie sat in her playsaucer and grunted along side Leon during his workout.
Warm-up: CrossFit warm-up x 2
Strength: Dead lifts 3x3. The rest of the class was doing overhead squats but I cannot yet do weighted squats so I'm working on keeping strength in my posterior chain. I got 203 lbs x3, 213 x3, 213 x3. I'm not yet near my max but getting back up there slowly but surely.
Met-con: AMRAP (as many rounds as possible) in 20 mins:
-15 toe to bars
-30 box jumps (20 in box)
***I completed 7 rounds plus 13 t2bs. I had to sub step-ups for box jumps to spare the knee.
Here is some footage of Leon going for a 40 in jump.
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