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

1/8, 1/9 and 1/11/12 WODs - PR

1/11 - I trained with the 9:30 a.m. Elysium class while Marlie was at school and Mason drifted in and out of sleep. Thanks to Alessandra for soothing him during my met-con.

Warm-up: CrossFit warm-up x 1

Strength: front squat + split jerk. Perform two front squats, then go right into a split jerk. Build up to max weight.  ***I got up to 153 lbs with all three reps in a row.  I also got two front squats at 156 lbs but failed the jerk twice.  Bummer!  I would have had a new one rep PR on both the front squat and jerk.  I'll take the PR on the front squat.

Met-con: for time:
-9 push jerks, 165 lbs (men)/ 115 lbs (women)
-36 air squats
-7 push jerks, 165/ 115lb
-28 air squats
-5 push jerks, 165/ 115lb
-20 air squats

***I finished in 5:04

1/9 - I trained with the 9:30 a.m. Elysium class today while Mason slept in the kid zone--thanks to my little guy!

 Warmup: CrossFit warm-up x 1

Strength: back squat 3 x 3 reps. I got up to 180 lbs x 3 -- PR!

Met-con:
-9 power clean, 165 lbs (men)/ 115 lbs (women)
-18 burpees
-7 power clean, 165/115lb
-14 burpees
-5 power clean, 165/115lb
-10 burpees

***I finished in 6:08 which was a bummer.  I was aiming for sub 6 mins and had I not failed two cleans during the met-con I think I would have made it.


1/8 - I had the opportunity to take Jesse Malcomb's two-day Olympic lifting seminar and clinic this weekend and it was great.  The clinic on Sunday was a ladder to max on both the clean and jerk and the snatch.  ***I got up to 113 lbs on my snatch (pr match) and up to 143 lbs on the clean and jerk which is a new c&j PR even though my one rep max on the jerk is 155 lbs.

The class was fun and my form improved a great deal--I highly recommend his clinics.


Coach Jesse's bio-

Jesse Malcomb has been a competitive weightlifter for over 10 years, competing in multiple national championships and winning 5 state titles. Jesse has studied and trained under international‐level weightlifting coaches and world renowned sports scientists including Dr. Mel Siff, Artie Dreshler, and David Miller. He has coached dozens of local, regional, and national level athletes in both Olympic Weightlifting and Powerlifting.



Certifications:

‐ USA Weightlifting (USAW) Club Level Olympic Weightlifting Coach
‐ USA Weightlifting (USAW) State Level Certified Referee
‐ USA Powerlifting (USAPL) Senior National Powerlifting Coach
‐ USA Powerlifting (USAPL) State Level Certified Referee
‐ CrossFit Level 1 (CF‐L1) Trainer
‐ Supertraining Institute, Strength and Conditioning Certification
‐ American Heart Association (AHA) CPR, First Aid, and AED Certified
‐ Class A Special Olympics Coaching Certification (Colorado and Southern California)

Background:

‐ Olympic Weightlifting Coach – Crossfit Mission Gorge, Crossfit PB, and Crossfit 858 (2011 – Present)
‐ Vice President, Colorado USAW Local Weightlifting Committee (2006‐2011)
‐ Selected as Head Coach for Team Colorado – 2010 Special Olympics National Games
‐ Head Coach – Team Boulder Special Olympics Powerlifting (2003‐2010)

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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