San Diego Strong Moms: September 2011

9/26/11 WOD

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

Warm up: CrossFit warm up x 1 and hip mobility work

Skill: handstands, handstand push ups. I subbed muscle up transition

Strength: Deadlift 3 x 3 reps. Each work set is three dead stop singles. I subbed sumo deadlift to accommodate the big belly. I worked up to 233 lbs x 3.

Here is an example of the sumo deadlift:

Met-con: Three rounds for time:

-10 hang power cleans, 135 lbs (men)/ 95 lbs (women)

-15 toe to bar. I subbed push ups for toe to bar since I cannot get my knees up and can no longer do sit ups at a reasonable speed (nor should I be on my back).

***I finished in 5:29 with push ups and 95-lb cleans

9/23/11 WOD - 34 weeks pregnant

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

Warm-up: Hip mobility, Burgener warm-up for clean and split jerk foot work practice.

Strength: 1 rep max clean and jerk. I opted to sub 3x3 instead to keep the weight down a bit. I got up to 95 lbs x3, 105 x3 and 110 x3. Although still a good 28 lbs away from my max, it felt pretty heavy today.

Met-con: AMRAP (as many rounds as possible) in 10 mins of:
-10 pull ups
-20 air squats

***I completed 7 total rounds Rx'd.

9/21/11 WOD

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

Warm-up: Hip mobility stretches and CrossFit warm-up x1.

Strength: Front squats 3x3. I subbed 5 reps x 3 rounds (with a few warm up rounds) since I'm not going too heavy on squats right now. I got up to 105 lbs x5, 125 x5 and 135 x5.

Mommy Met-con: AMRAP (as many rounds as possible) in 10 mins of:
-15 push ups
-20 step ups (24" box)

***I completed 5 rounds plus up to 12 push ups.

9/16/11 WOD - 33 weeks pregnant

I only had about 30 mins due to several appointments today so I made it a quick day at the gym.

Warm up: CrossFit warm-up x1, barbell complex for snatch, hip mobility stretches

Strength: Max effort Snatch. I got up to 98 lbs which is not a PR. Felt like an off day from the start.

Here is a picture of the snatch in action:

9/14/11 WOD

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

Warm up: CrossFit warm up x1, hip mobility stretches and Burgener warm up for clean

Strength: max effort clean. I got up to 133 lbs x1 which is a PR match. I failed on 138.

Met-con: 3 rounds for time:
-20 kettlebell swings (54 lbs men/ 36 lbs women)
-15 burpees
-10 pull ups

***I did this wod as Rx'd and finished in 10:14.

Here is an awesome video just for fun of some really strong girls doing snatches and clean and jerks that the gym posted the other day:

9/12/11 WOD

Warm up: Hip mobility and shoulder pass through stretches, CrossFit warm up x 2 with pvc overhead squats and dips instead of push ups.

Strength: Overhead squat, 5 rep max. I got up to 105 lbs x 5, not feeling it today.

Met-con: Amrap 3 minutes, rest 2 minutes and repeat twice for max total reps:
-7 thrusters (75 lbs men/ 55 lbs women)
-7 push ups

***I completed 9 rounds plus up to 4 push ups. SO close to 10 rounds--ugh!

9/9/11 WOD - 32 weeks pregnant

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

Warm up: Hip mobility stretches and CrossFit warm up x 2 with overhead squats and dips instead of push ups.

Strength: Dead-lift 5 rep max. I got up to 233 lbs x 5.

Met-con: 15 minutes, 30 secs on/ 30 secs off max rep pull ups. Since my pulls are really slow right now and my swing is a little wild, I opted for 1 pood (35 lb) kettle bell swings instead.

***I got 213 reps and some sore hands.

Here I am in action today:

9/6/11/ WOD - PR

I trained with the 9:30 a.m. Elysium class today while Marlie watched her show and colored. She was very good today considering she is sick--poor Marls.

Warm up: Hip mobility, pass-throughs, CrossFit warm up x1, use pvc overhead squats instead of regulr air squats.

Strength: overhead squats, 3x3. I got up to 113 lbs x3 which is a PR match. Then I went for a one rep PR at 128 lbs and got it! YAY!

Met-con:
5 min AMRAP (as many rounds as possible):
-7 overhead squats (75 lbs men / 55 lbs women)
-7 burpees
Rest 2 minutes, repeat above

***I completed 7 rounds as Rx'd although my burpees are looking pretty funny these days.

Here is one of the original CF girls, Nicole executing a good looking OHS:

9/2/11 WOD - 31 weeks pregnant

I trained with the 9:30 a.m. Elysium class today and felt pretty good.

Warm up: CrossFit warm up x 1, foam rolling and some leg stretches

Strength: back squat 3 x 3 reps. I got up to 173 lbs x3 which is a PR match x3.

Met-con: AMRAP (as many rounds as possible) in 10 mins:
-5 dead-lift, 225 lbs men/ 155 lbs women
-5 burpees, jump over the bar

***I completed 9 rounds plus up to one burpee as Rx'd. I was aiming for 1 minute rounds--close.

The burpees are similar to those in this video (although I'm a little slower these days :-):

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

CrossFit in a nutshell:

CrossFit - World-Class Fitness
in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Dead lift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike,run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

~Greg Glassman