It's been a while since I've been able to get on and post....
3/30/12 - Warm up: 40 burpees and CrossFit warm up x1
*start the burpees first, if you take longer then 5 minutes from the beginning of class, you then have 50 burpees post met-con.
Strength: Front squats 3x3. I got up to 160 lbs x3 which is a PR
Met-con: 4 rounds for time of:
50- double unders
20- back squats (95/65)
rest 1 minute
***I completed up to round three plus 20 dus in the 20 minutes allotted and scaled up to 75 lbs.
3/28/12 - Warm up: 30 burpees + CF warm up x1
Strength: Deadlift 3x3. I got up to 275 lbs x 3
Met-con: for time, in celebration of our awesome lady Irene getting under the 300lb mark in her journey!
300 reps!
-50 deadlifts (135/95)
-50 push up
-50 sit ups
-50 deadlifts
-50 push ups
-50 sit ups
***I finished in 22+ mins subbing GHD sit-ups in the first round.
3/26/12 - Warm up: Burgener for clean & jerk + 30 burpees
Strength: clean & jerk 3x3. I got up to 145 lbs x3 - PR
Met-con: "Randy" 75 muscle snatches for time (75/55)
***I got a new PR of 4:19
3/25/12 - Warm up: CrossFit warm up x1, mobility work
Met-con: CF Games wod - 12.5:
7 minute ascending ladder of
3- thrusters, chest to bar pull up
6- " "
9- " "
etc etc... as for up as you can get in 7 minutes.
***I completed round 12 plus six thrusters.
3/21/12 - Warm-up: CrossFit warm up x1 and 20 burpees.
Strength: back squat/ pause squat 3x3. At the bottom of the squat, pause for 5 seconds then stand up fast.
Met-con: AMRAP in 20 mins:
-run 400m, rest 1 minute
***I completed 6.5 rounds.
FREE CrossFit class every Sunday at noon! One mother's mission to spread the word about fitness and raise a healthy family.
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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 Later I joined a big cookie-cutter gym, heavy on machines, where I designed my own workouts based on out-of-date methods I learned in college.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
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
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