I trained with the 9:30 a.m. Elysium class today while Marlie was at school.
Strength: Front squats 3x3. I scaled to 5 reps x 3 rounds since I'm not going to maxes on squats right now. I got 115 lbs x5, 125 x5 and 130 x5.
Met-con: "death by 66!"
Complete 66 burpees for time. Every min on the min first do 2 clean and jerks at 2/3 (66%) of your 1RM. In other words, you start with two clean and jerks. Suggested time completion = sub 10 min.
***I used a 73 lb bar and finished in 6:48. In retrospect, I should have gone with a heavier bar, probably 83 lbs.
6/27/11 WOD -
I trained with the 9:30 a.m. Elysium class while Marlie watched. It was great to be home!
Warmup: CF x 1
Strength: dead-lift 3 x 3 reps. Each workset is 3 reps from a dead stop. I subbed 3 rounds x 5 reps as I'm not going to maxes on dead-lift right now. I got 183 lbs x5, 203 lbs x5 and 213 x5.
Met-con:
"DT"
-12 dead-lifts
-9 hang power cleans
-6 push jerks
5 rounds for time, barbell is 155/105lb. ***I scaled to 95 lbs and finished in 13:45 and
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Warmup: CF x 1
Strength: dead-lift 3 x 3 reps. Each workset is 3 reps from a dead stop. I subbed 3 rounds x 5 reps as I'm not going to maxes on dead-lift right now. I got 183 lbs x5, 203 lbs x5 and 213 x5.
Met-con:
"DT"
-12 dead-lifts
-9 hang power cleans
-6 push jerks
5 rounds for time, barbell is 155/105lb. ***I scaled to 95 lbs and finished in 13:45 and
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
6/24/11 WOD
I trained at Santa Cruz strength today with my mom and sister while Marlie watched and occasionally ran out on to the floor of the gym.
Met-con: Front squats 3x5. I did 103 lbs, 113 lbs, 123 lbs, 128 lbs and 133 lbs
Met-con: 10 min AMRAP of:
-5 one arm kettle bell snatches at 25 lbs (each arm)
-7 knee to elbows
-9 box jumps on 24 in box
***I completed 5 rounds. I could have done more but had to chase after Marlie a few times. Overall great day at a fun gym!
Met-con: Front squats 3x5. I did 103 lbs, 113 lbs, 123 lbs, 128 lbs and 133 lbs
Met-con: 10 min AMRAP of:
-5 one arm kettle bell snatches at 25 lbs (each arm)
-7 knee to elbows
-9 box jumps on 24 in box
***I completed 5 rounds. I could have done more but had to chase after Marlie a few times. Overall great day at a fun gym!
6/20/11 WOD - "Randy"
I trained with the 9:30 a.m. Elysium class--my sister's first real group class with the gym.
Marlie watched "101 Dalmatians" and ate her apple slices.
Warm-up: Burgener warm-up.
Strength: One rep max for snatch.
I subbed 3x3 reps to spare heavy squats on the belly: 73 lbs x3, 83 lbs x3, 93 lbs x3.
Met-con: "Randy" 75 power snatches for time:
Marlie watched "101 Dalmatians" and ate her apple slices.
Warm-up: Burgener warm-up.
Strength: One rep max for snatch.
I subbed 3x3 reps to spare heavy squats on the belly: 73 lbs x3, 83 lbs x3, 93 lbs x3.
Met-con: "Randy" 75 power snatches for time:
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
***I finished in 5:28--no PR today.
6/19/11 WOD
I trained alone at Elysium while Marie watched a movie.
Warm-up: Squat stretches, OHS and a few other stretches.
Strength only: 20 reps X 4 rounds of back squats. I did 105 lbs, 125 lbs, 115 lbs and 115 lbs. I jumped to much on the second round so I went down on the last two.
Warm-up: Squat stretches, OHS and a few other stretches.
Strength only: 20 reps X 4 rounds of back squats. I did 105 lbs, 125 lbs, 115 lbs and 115 lbs. I jumped to much on the second round so I went down on the last two.
6/14 and 6/17/11 WODs
6/17 - I trained with the 9:30 a.m. Elysium class and it was TOUGH!
Warm up: CF x2
Strength: off
Metcon: AMRAP (as many rounds as possible) in 45 minutes:
-30 kettlebell swings (1.5/1pood)
-crab walk across gym
-20 burpees
-lunge back across gym
-rest 1 minute
***I completed 6 rounds plus up to 4 burpees. OMG, I thought I was going to die. This one was mostly mental.
6/14 - I trained alone and did a spin bike workout. I used the cross-trainer setting on level 16 for 8 miles and it took me 25:35.
6/13/11 WOD
I trained with the 9:30 a.m. Elysium class today while Marlie watched "Bolt" and played with some new toys in the kid zone.
Warm-up: Burgener warm-up for cleans with the barbell (plus 20 penalty burpees).
Strength: 1 rep max for cleans. Since I'm not going for maxes right now, I just did three sets of two reps at each weight: 75 lbs, 95 lbs, 105 lbs.
Met-con: As many rounds as possible in 15 minutes of:
1 squat clean (135/95), 1 sprint across gym
2 squat cleans, 2 sprints
3 squat cleans, 3 sprints.... as far up the ladder as you can in 15 minutes
***I completed 7 full rounds plus 4 cleans at 95 lbs. I switched to power cleans on round six since the heavy squats were a putting a little too much strain on the abdomen. Here I am in the middle of round six:
Warm-up: Burgener warm-up for cleans with the barbell (plus 20 penalty burpees).
Strength: 1 rep max for cleans. Since I'm not going for maxes right now, I just did three sets of two reps at each weight: 75 lbs, 95 lbs, 105 lbs.
Met-con: As many rounds as possible in 15 minutes of:
1 squat clean (135/95), 1 sprint across gym
2 squat cleans, 2 sprints
3 squat cleans, 3 sprints.... as far up the ladder as you can in 15 minutes
***I completed 7 full rounds plus 4 cleans at 95 lbs. I switched to power cleans on round six since the heavy squats were a putting a little too much strain on the abdomen. Here I am in the middle of round six:
6/11/11 - Paleo luncheon
I was still pretty sick this weekend so I decided to take a few more days off from the gym and host the first Elysium ladies paleo luncheon. Thanks to Irene's great idea, we've decided to make this a monthly event and rotate homes and recipes so that we can all learn how to cook new tasty and healthy dishes.
Everyone chipped in with either food or drinks and we had a blast. This month we did a primal version of some party favorites like pizza, chips and dips and ice cream. Here are some pics from the day courtesy of Irene:
Everyone chipped in with either food or drinks and we had a blast. This month we did a primal version of some party favorites like pizza, chips and dips and ice cream. Here are some pics from the day courtesy of Irene:
Thank you to all the lovely ladies who made it and the guys for watching the kids. Looking forward to the next one at Alessandra's house. It's going to be a backyard BBQ theme. I'm going to make a red, white and blue "potato" salad.
6/10/11 WOD
I trained with the 9:30 a.m. Elysium class this morning after a few days off due to being sick. Not sure I was ready, my lungs were definitely limiting me today.
Strength: Front squat 3x3. I scaled to a lower weight (cannot go to PR of 145 lbs due to pregnancy) and did 3 rounds x 5 reps instead. I got 125 lbs x5, 130 x5 and 135 x5.
Met-con: Four rounds for time of:
- 25 kettlebell swings
- 25 box jumps (20 in box)
- 400 m run
I scaled due to the cold and pregnancy and did a 400 m row and switched to step-ups on round 3. ***I finished in 21:28.
Strength: Front squat 3x3. I scaled to a lower weight (cannot go to PR of 145 lbs due to pregnancy) and did 3 rounds x 5 reps instead. I got 125 lbs x5, 130 x5 and 135 x5.
Met-con: Four rounds for time of:
- 25 kettlebell swings
- 25 box jumps (20 in box)
- 400 m run
I scaled due to the cold and pregnancy and did a 400 m row and switched to step-ups on round 3. ***I finished in 21:28.
6/5 and 6/6/11 WODs
6/6 - I trained with the 9:30 a.m. Elysium class which was a struggle since I'm sick--ugh!
Warm-up: CF warm-up x1
Strength: Back squats 3x3. I'm going for more reps at 70 % of my max for squats and deadlifts these days due to the pregnancy. I did 115 x 5, 125 x 5 and 135 x 5.
Met-con: Too sick and tired so I just did a 2 K row. ***I got 9:24 - a near 1 minute overage from my PR.
6/5 - I trained with the 12 p.m. Elysium class -- first Sunday wod at the new gym and it was packed with a fun group!
Warm-up: Modified CF warm up x2
Met-con only: AMRAP in 15 minutes of
- 10 burpees
- lunges to the front door (about 30)
- 200 m sprint
- lunges to the back door (about 30)
***I completed 4 rounds plus 4 burpees. I thought my legs were going to be wrecked today but they're doing pretty good.
Warm-up: CF warm-up x1
Strength: Back squats 3x3. I'm going for more reps at 70 % of my max for squats and deadlifts these days due to the pregnancy. I did 115 x 5, 125 x 5 and 135 x 5.
Met-con: Too sick and tired so I just did a 2 K row. ***I got 9:24 - a near 1 minute overage from my PR.
6/5 - I trained with the 12 p.m. Elysium class -- first Sunday wod at the new gym and it was packed with a fun group!
Warm-up: Modified CF warm up x2
Met-con only: AMRAP in 15 minutes of
- 10 burpees
- lunges to the front door (about 30)
- 200 m sprint
- lunges to the back door (about 30)
***I completed 4 rounds plus 4 burpees. I thought my legs were going to be wrecked today but they're doing pretty good.
6/3/11 WOD - "Grace"
I trained with the 9:30 a.m. Elysium class with a great group of ladies.
Warm-up: Burgener warm up for cleans
Strength: Max clean and jerk. I got up to 120 lbs today. Although it's not a PR, I'm happy that my technique is getting better.
Met-con: "Grace"
30 clean and jerks for time.
***I finished in 5:22, NOT a PR by a long shot!
Warm-up: Burgener warm up for cleans
Strength: Max clean and jerk. I got up to 120 lbs today. Although it's not a PR, I'm happy that my technique is getting better.
Met-con: "Grace"
30 clean and jerks for time.
***I finished in 5:22, NOT a PR by a long shot!
6/1/11 WOD - My first workout at the new gym!
I trained with the 9:30 a.m. Elysium class today.
Warm-up: CF x 1
Strength: front squat 3 x 5 reps. I got up to 135 lbs x5. Not going to maxes on squats anymore till this baby is born.
Met-con:
10 squat cleans, 115/75lbs
10 burpees
5 rounds for time (15 minute time cap)
***I did this wod as Rxd and only made it to round 4 plus 3 cleans. Off day for sure, maybe it had to do with the 5 a.m. airport run I did this morning.
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