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

2/4/12 WODs - Rokfit competition

I trained at Elysium with a few members who also signed up for the Rokfit Cyber competition this weekend.  Rokfit released two wods for Saturday and one for Sunday which needed to be recorded and sent in via video link.

WOD #1

The Couplet
15-12-9 reps for time of...

-Overhead Squat -  (men 135lbs/ women 95lbs)
-Bar Facing Burpees

STANDARDS:

Overhead Squat: The OHS starts and ends in full lockout with head neutral. The athlete must pass through a full squat below parallel. Bar must be taken from ground and use same bar for burpees.

Bar Facing Burpees: Starts standing with full knee and hip extension. Athlete takes chest and thighs to the ground and then jumps over the bar. Athlete must with both feet leaving and landing at the same time.

***I finished in 12:17 and placed 30th overall for that event.



WOD #2

The Triplet
10,9,8,7,6,5,4,3,2,1 reps for time of...

-Pull-ups (chin breaks vertical plane)
-Dumbbells ground to overhead - (men 50lb DB's/ women 30lb DB's)
-Box jump - (men 30" box/ women 24")

STANDARDS
Pull-Ups: Athlete must start with arms in full extension and chin must break vertical plane of the bar each rep.

DB Ground to Overhead: Object starts on the ground and finishes overhead with full lockout (only part of the DB needs to touch the ground, does not need to be flat on ground each rep, but left and right side must tap the ground)

Box Jumps: Athlete must jump on top of the box and show stability with open hips before jumping back to the ground.

***I finished in 14:51 and placed 31st overall for that event.

I DNF'd the competition though because I didnt participate on Sunday.  Too many sleepless nights in a row with a new baby and a cold finally got to me.

No comments:

Post a Comment

Note: Only a member of this blog may post a comment.

Subscribe to: Post Comments (Atom)

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