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

8/31/11 WOD

I trained with the 9:30 a.m. Elysium class today while Marlie was at school.

Warm-up: CrossFit warm-up x 1, pass throughs and hip stretching.

Strength: overhead squat 3 x 3 reps.  I got up to 113 lbs x 3 - no PR today.

Met-con: "The boys"- this WOD is in honor of the birth of Rhys Chang (8/30/11) and his big brother Luca.
4 rounds for time of:
-5 135/95lb OR 155/105lb clean and jerks
-10 burpee wall balls (20/15lb) OR wall balls

A burpee wall ball is exactly as it sounds- do a burpee, then pick up the ball and do a wall ball.  If you do the lighter CNJs, you MUST do the burpee wall balls. If you elect for heavier CNJs you will do regular wall balls.

***I opted for the heavier clean and jerks (105 lbs) and finished as Rx'd in 10:56.

8/30/11 WOD - PR, 30 weeks pregnant

I trained with the 9:30 a.m. Elysium class today while Marlie colored, watched Elmo and jumped the kid-zone fence a few times.  She is getting more reluctant to stay in there for an hour. Good thing she starts school three times per week next week so I don't have to bring her to they gym anymore.

Warm-up: CF x 1, Burgener for jerk

Strength: Split jerk 2-2-2 reps. Three work sets of 2 reps.  After, work on even heavier singles.  I got up to 145 lbs x 1 which is a new PR.  I'm surprised as I was feeling extra tired this morning but I'm really happy with this nonetheless.  Now if I can just get my clean past 133 lbs.

Met-con:
AMRAP (as many rounds as possible) in 12mins:
-run 400m (once), then
-10 pull ups
-10 box jumps, 20 in

***I completed 5 rounds plus 6 pull ups. I subbed a row for the run as I had to keep an eye on Marlie.

8/28/11 WOD

I trained with the 12 p.m. Elysium class while Marlie mostly entertained herself and jumped the kid-zone wall a few times during our workout.

Warm-up: 400 m run followed by two rounds of
-10 sit ups
-10 burpees (I subbed push ups)
-10 air squats

Met-con only today:
-15 burpees (I subbed kettle bell swings at 35 lbs)
-25 air squats
-35 sit ups

***I completed 5 rounds plus up to 12 squats.  Thanks to Brandon for teaching today...fun class.


8/25/11 WOD "Fran"

I trained with the 9:30 a.m. Elysium class today while Marlie watched Snow White and colored.


Warm-up: run 400 m and row 500 m

Strength: front squat 3 x 3 reps. I got up to 145 lbs x 3

Met-con: "Fran"
21-15-9 reps of:
- thruster, 95 lbs men/ 65 lbs women
- pull ups

***I finished in 11:22.  WOW, I did this same workout in 6:12 in February.

Here is a great video posted on the Elysium site today:

8/23/11 WOD

I trained with the 9:30 a.m. Elysium class today while Marlie colored ALL over herself and the kid zone at the gym.

Warm-up: CrossFit warm-up x 1

Strength: back squat 3 x 3 reps.  I got up to 165 lbs x 3 (my PR is 180)

Met-con:  Three rounds for time:
-10 hang power cleans (135 lbs men/ 95 lbs women)
-10 push press/jerk, 135/95lb

***I finished in 8:45 as Rx'd.  The overhead was the worst as suspected.

8/22/11 WOD - "Cindy," 29 weeks pregnant

I trained with the 9:30 a.m. Elysium class today while Marlie played by herself in the kid zone.  This is the start to a six week nutrition challenge we're having at the gym in which we'll do this wod again at the end to determine how we've improved (among other measurements).

Warm-up: CrossFit Warm-up x2

Met-con only: "Cindy" AMRAP (as many rounds as possible) in 20 mins:
- 5 pull ups
-10 push ups
-15 air squats

***I completed 13 rounds plus 3 pull ups.  I did everything as Rx'd but my range is a little short on the push ups. Here is a video of another box doing the same workout:

8/17/11 WOD

I trained with the 9:30 a.m. Elysium class today while Marlie was in school.

Warm up: CrossFit warm-up x2

Strength: Deadlift 3 rep max effort.  I got up to 245 lbs x 3

Met-con: As many rounds as possible in 20 minutes of:
15 deadlifts (135 men/ 95 lbs women)
15 hand release push ups

***I completed 8 rounds plus up to 15 deadlifts.  I subbed regular push ups using the parallel bars to get full range of motion with the big belly in the way.  Similar to the guy in this photo:

8/13/11 WOD, 28 weeks pregnant

I trained with Leon at Elysium today while Marlie played with Luca and Alessandra--thanks to them for entertaining her.

Warm-up: lot's of stretching and air squats.

Met-con: "Grace" -
30 clean and jerks at 95 lbs

***I finished in 7:36 which is about three minutes over my PR.

8/11/11 - Jeremy Henwood memorial WOD

I trained with the 9:30 a.m. Elysium class while Marlie watched a movie and colored.

On Saturday, August 6th, SDPD Officer Jeremy Henwood was assassinated while on duty in Mid-City. Jeremy also served as a Marine for 15 years. His badge # was 6378. The funeral is this Friday.  My heart goes out to his family and we'll be sending all donations from the gym to his fund.  http://www.signonsandiego.​com/news/2011/aug/07/sdpd-​officer-henwood-dedicated-​cop-marine/    


Warm-up: CrossFit warm-up x2

Strength: off

Met-con: AMRAP: (as many rounds as possible) in 40 minutes:
-63- pull ups (I used the lightest resistance band today)
-78- wall balls
-run 400 meters with weight plate (45lbs/35)
-63-burpees (I subbed push ups)
-78- air squat while holding weight plate (45/35)
-run 400 meters with weight plate

***I was able to finish up to 78 air squats with 1:40 to spare.  

8/8 and 8/9/11 WODs

8/9 - I trained alone while Marlie played in the kid zone at the Y today.

Warm-up: CrossFit warm-up x1 and 5 mins of stretching.

Met-con: 100 lunges with a 25 lb plate overhead (ugh! my legs are still fried from Sunday's lunges) followed by 35 minutes on the elliptical trainer on the interval setting.  Didn't mark the cals burned--oops.



8/8 - I trained with the 11 a.m. Elysium class this morning while Marlie colored and watched a movie.

Warm up: Burgener warm-up for cleans

Strength: Max effort clean. I got up to 123 lbs and then tried for 133 (failed twice) which is my current PR.

Met con:  500 meter row for time. I finished in 1:56, my current PR is 1:46.

8/7/11 WOD, 27 weeks pregnant

I trained with the 12 p.m. Elysium class today while Marlie played in the kid zone.

Warm-up: 400 m run, 20 sit ups and 20 burpees.

Met-con: AMRAP (as many rounds as possible) in 15 minutes:
- broad jump burpees from one end of the gym to the other
- 20 sit ups

***I completed 6 rounds plus 1/3 lunges (I subbed lunges for burpess after the first round as the belly is too to hit the floor anymore).

8/4/11 WOD

I trained alone while Marlie played in the kid center at the Y.

Warm-up: CF warm-up x2

Strength: Front squats 5x3.  I did 115 lbs x5, 125 lbs x5 and 135 lbs x5. Here is a good example of front squats:



Met-con: Elliptical for 40 mins on the interval setting.  ***I burned 415 cals.

8/3/11 WOD

I trained alone today while Marlie was at school.  I've decided to add a little more met-con to my program since it's suffering the most my strength continues to improve.

Warm-up: CrossFit warm-up x2



Strength: off

Met-con: 35 mins on level 15, intervals of the elliptical.

***I burned 334 cals and my knees felt better than they have in awhile.

8/1/11 WOD

I trained with the 9:30 a.m. Elysium class while Marlie played in our new and improved kids zone (thanks to Alessandra).

Warm-up: CF x 1

Strength: dead lift 3 x 3 reps (work sets are dead stop).  I got up to 255 lbs x 3 today.

Met-con:
5 thrusters, 135lbs men /95lbs women
10 pull ups
6 rounds for time.

I subbed clean and jerks at 95 lbs since my right knee has been a little painful lately.  ***I finished in 15:25.

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