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

12/23, 12/26 and 12/27/11 WODs

12/27 - Warm up: CrossFit warm-up x 2

Strength: 3 position squat clean (from high hang, just below the knee cap and from the ground).  I got all three up to 123 lbs.  My knee felt better today so I was able to drop under the bar a little better.

Met-con: for time
-run 800m
-50 burpees.  ***I finished in 8:20

12/26 - Warm-up: 10 squats, 10 push ups, 10 sit ups, 10 back extensions, 400 m run.

Met-con only: 300 burpees for time.  ***I finished in 27:53.  I was aiming to get under 27:51 which is what my friend Chris got but I just didn't make it.  I was in disbelief as I watched the clock pass up the time I needed by two seconds!

12/23 - Warm-up: CF x 1

Skill: pistols.  This has always been a tough one on my knees due to my stability and pain issues.  I had to scale these to a box.  Trying to go all the way down with scaling was just too painful.
Here is a quick tutorial on pistols:


Strength: press 3 x 3 reps.  I got up to 90 lbs x 3 and 95 x 2

Met-con:
-run 400m, then four rounds of:
-10 burpees
-10 pistols (5 each leg)

***I didnt record this time but remember it was just under 8 mins.

12/20 and 12/21/11 WODs - PR!

12/21 - Warm up: CrossFit warm up x 1

Strength: back squat 3 x 3 reps.  I got up to 175 lbs x3 which is a PR by two lbs!  I'll take it.

Met-con: AMRAP (as many rounds as possible) in 12 mins of:
-5 thrusters, 95 lbs men/ 65 lbs women
-10 pull ups
***I completed 8 rounds plus up to 4 thrusters.


12/20 - Warm up: CF x 1

Skill: double-unders. After getting warm, work for ~ 5 min, or if proficient at doubles go for 1-2 max effort sets.  I subbed 24" box jumps as my knees were still recovering from the doubles on Friday. 

Strength: behind the neck push press 3 x 3 reps.  I got up to 120 x 2, failed on the third rep.

Met-con:
Open Sectionals 2011 WOD #3: 
-Squat clean to overhead, 165 lbs men/ 115 lbs women. AMRAP 5min. ***I completed 11 rounds which is three more than I did April--PR!

We got to go ice skating last week which was also a mini-wod, surprising how my low back felt tired after a few rounds even when not carrying Marls:

12/14 and 12/16/11 WODs

12/16 - I trained with the 9:30 a.m. Elysium class while Mason slept in the swing.  I tried the freeway on the way there to get him to sleep but it didn't work so I soothed and shushed him until he was pacified.  Marls was at school today. Warmup: CF x 1

Strength: deadlift. Work up to ONE work set of 5 dead stop deadlifts. Ideally, this set should be near your 1RM. DO NOT DO FIVES all the way to the work set- take jumps, warm up properly, and as the weight gets heavier just pull it once or twice.  I worked up to 253 lbs x 5 (one at a time with breaks), my one rep max is 275 lbs. 



Met-con:
10 KB swing, 53 lbs men/ 35lb women
20 double-unders (sub 60 singles, no singles until at least 2min have gone by. WORK THE DOUBLES).
AMRAP (as many rounds as possible) 5 min.

Rest 3min, then-

10 KB front squat, 53/35lb
20 double-unders
AMRAP 5 min.

Score is total rounds across both intervals.   ***I completed 4 rounds and up to 10 kettle bell swings.  My doubles lack something to be desired but I did the wod Rx'd as I need the practice.

12/14 - I went to train with the 9:30 a.m. Elysium class and had to leave after trying to soothe Mason for 20 mins with no success.  I was bummed because it was snatch day and I love that lift.  I went home and rode the spin bike for 35 mins, level 16 on the cross train setting instead.  ***I burned 302 cals.

12/9 and 12/13/11 WODs

12/13 - I trained with the 9:30 a.m. Elysium class today while Mason hung out and watched/ cried.  Warm up: CrossFit warm up x 1

Strength: bench press 3 x 3 reps.  I got up to 113 lbs x3 (pr match).  I feel like I could have gone higher but I ran out of time and Mason was crying A LOT today.  It's too hard to let him cry it out and it's disruptive to the class so I had to keep running over to him to comfort him.

Met-con: "Angie"- for time:
100 pull ups
100 push ups
100 sit ups
100 squats

Complete all of one movement before moving on to the next.  ***Mason interrupted my workout several times so I stopped timing it after completing the pull ups. At one point I was doing push ups with him under my left armpit--poor guy. I finished up to 48 sit ups in around 20 mins and finished the remaining 52 sit ups and 100 squats at home.  Here is a great video posted on the Elysium site today:



12/9
- I trained with the 9:30 a.m. Elysium class today while Mason slept in his car seat.  Warm up: CF x 2

Strength: Thrusters 3x3. I got up to 103 x3 (20 lbs off my pr).

Met-con: Tabata thruster, (95 lbs men/ 65 lbs women (complete 4 minutes of interval training. Tabata is 20 seconds of maximum effort followed by 10 seconds of rest. Maximum effort is defined as proper form combined with as many reps as possible).  ***I scored 34 in the eight cycles.

12/7/11 WOD - "Oly Death"

I trained with the 9:30 a.m. Elysium class and SO glad I did, this would have sucked alone!

Warm-up: CrossFit warm-up x2

Strength: off

Met-con: "Oly Death"

5 rounds for time, (135 lbs men/ 95 lbs women)
-15 dead lifts
-12 hang power cleans
-9 front squats
-6 push jerks

The front squats were by far the worst.  Along with my met-con, my flexibility and range of motion need work.  ***I finished in 28:09.  SO sore already

12/6/11 WOD

I trained with the 9:30 a.m. Elysium class while both Marlie and Mason hung out in the kid zone.  It was iffy at first but once Mason went to sleep and Marlie stopped jumping the fence, I was able to get down to work.

Warm up: CF x 1

Strength: Shoulder press 3x3. I got up to 95 lbs x2 - no PR

Met-con: AMRAP (as many rounds as possible) in 15 minutes:
-10 burpees
-20 push presses (75 lbs men/ 55 lbs women)
-30 air squats
***I did this wod Rx'd and completed 4 rounds plus up to 11 push presses.  I can finally feel my met-con improving.

11/18, 11/22, 11/25, 11/28, 11/30 and 12/2/11 WODs

Well these days I have time to go to the gym some mornings and that's about it.  Despite a swollen knee set-back, I feel better everyday and I'm thankful to those who've helped me with the kiddos these first few weeks postpartum so I can get back into my routine: Ben, both Moms and my Sister.

Here are some cute pics of our new bundle:


12/2 - Warm up: CF x 2

Strength: Overhead Squat 3 x 3. I got up to 93 lbs and my knee started to bug me so I stopped.  Max is 128 lbs

Met-con: 21-15-9 reps of:
-OHS 95/65 (I subbed good mornings or straight leg dead lift at 155 lbs)
-burpees
***I finished in 7:04


11/30 - Warm up: CF x 2

Strength: Split jerk max effort.  I got at PR x 1 at 148 lbs - WOO HOO

Met-con: 3 rounds for time:
-20 pull ups
-40 box jumps (20 inch box)
***I finished in 8-ish mins (cant recall this score)


11/28 - Warm up: CF x 2

Strength: Thrusters 3 x 3.  I subbed push press to spare my knee today.  I got up to 115 lbs x 3.

Met-con: As high up the ladder as you can get in 10 minutes:
-2 unbroken wall balls
-4 unbroken wall balls
-6 unbroken wall balls
-8 unbroken wall balls....

Each round add two wall balls. Each round the med-ball must be kept at the chest for any "rest", if the ball is put down in the middle of the set then that set starts over. ***I subbed 1.5 pood (54 lbs) kettle bell swings at scored up to round 18.


11/25 - Open gym day due to the Thanksgiving holiday.  I did deadlift 3 x 3 and got up to 245 lbs.  NOT a PR by far.

Met-con: 21-15-9 reps of:
-Pull ups
-20" box jumps
-35 lb kettle bell swings
***I finished in 9:30


11/22 - Warmup: CF x 1

Skill: false grip, muscle up transition, muscle ups

Strength: press 3 x 3 reps.  I got up to 90 lbs x3

Met-con: for time-
60 power cleans, 135/95lb
every time the bar is dropped/reps are broken up, perform 5 burpees. 12 min time cap.  ***This was rough and when my knee started to throb and crack more than usual.  I only made it to 42 cleans with several breaks/ burpees.


11/18 - Spin bike workout for 45 mins on the cross-train setting and level 16.  Burned 372 cals

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