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

5/30/12 WOD

Warm-up: CrossFit warm-up x 1

Skill: Handstand push-up work.  I can get up to 10 in a row with kipping now.

Strength: strict pull ups, 3 max effort sets.  I got 8, 6, 6

Met-con: 5 rounds for time:
-20 kettlebell swings, 1.5 pood men/ 1 pood women (53 lbs/ 35 lbs)
-40 squats
-90 secs rest

***I scaled up to the men's weight and finished the five rounds with rest in 15:34.

5/29/12 WOD

I trained with the 9:30 a.m. Elysium class while Marlie and Mason hung out in the kid zone.  They were so good today--thanks kids!

Warm-up: CrossFit warm-up x1 and Burgener warm-up for clean and jerk

Strength: clean and jerk, 7 x 1 reps. Once warmed up with light weight, start your sets at 60% and add weight in 5% increments each set up to 90%, then do three reps at 90%.  My max is 145 lbs so I did my 90% at 130 lbs.

Met-con: AMRAP in 8 mins:
-15 burpees
-run 200m

***I completed 3 rounds plus up to about half the run on the 4th round.

5/23/12 WOD

Warm-up: CrossFit warm-up x2

Skill: Handstand push up practice

Strength: Back squat, 5x2 at 90% of your one rep max.  Mine is 225 lbs so I warmed up to 203 lbs for my five sets.

Met-con: 3 rounds for time:
-200m run
-15 strict pull ups
-45 air squats
-rest 1 minute

***I finished in 15:22 as Rx'd

5/22/12 WOD

I trained with the 9:30 a.m. Elysium class while Marlie and Mason hung out in the kid zone.  They were really good today despite Mason's hard time with teething this week.



Warm-up: 30 burpees and the Burgener warm-up for clean

Strength: 3x3, three position clean.  I warmed up to 85% of my 1 rep max and did my three sets at 123 lbs.

Met-con: AMRAP in 15 mins
-10 power cleans (135 lbs men/ 95 lbs women)
-15 burpees
-rest 1 minute

***I completed 6 rounds plus up to 5 cleans with all of the cleans done unbroken.  Here I am on round three:



Hmmm, on second review I see I miscounted the burpee reps.  I guess I'll have to redo this one.

5/20/12 WOD

I trained with the 10:30 a.m. Elysium elite class while Marlie and Mason hung with daddy at home--thanks Ben!

Warm-up: CrossFit Warm-up x1, 10 handstand push ups, 300 m row and some mobility work.

Strength: 1 rep max behind the neck split jerk.  I warmed up with about seven sets before going to 160 lbs and then 165 lbs x1.  This is 10 lbs over my front rack split jerk so I'm guessing it's a PR.  Then, 1x20 back squats at 75%.  I got up to 13 at 170 lbs then bailed.  My back was burning under the bar and my right knee was cracking so I just didn't want to push it.

Met-con: Partner workout of AMRAP in 15 mins:
-20 clean and jerks at (135 lbs men/ 95 lbs women) one partner works at a time
-200 m partner carry, switch partners at the 100 m mark

***We completed 3 rounds plus up to 9 clean and jerks.  Luckily I had a great partner, Anthony and we worked out a good system carrying each other like a barbell on our upper backs (or the fireman carry--see below):


5/17/12 WOD

Warm-up: 30 burpees and CrossFit warm-up x1

Strength: tempo deadlift 3x5, same weight you used for 3 reps last  week.  I warmed up with four weights then did the three sets of five at 145 lbs

Met-con: AMRAP in 11 mins
-20 kettle bell front squats
-100m kettle bell suitcase carry
-20 kettle bell front squats
-100m kettle bell suitcase carry

***I completed 2 rounds

5/16/12 WOD - snatch PRs

I trained with the 9:30 a.m. Elysium class while Marlie was at school and Mason slept in the swing. He is so good these days despite the cold and really lets me take my time at the gym--thanks little guy!

Warm-up: 30 burpees and the Burgener war-up for snatch

Strength: power snatch x2 + full snatch x1.  I got up to 120 lbs for the power but only 118 lbs on the squat (failed my attempt at 120).  I'll take both though since they are both PRs! 


Met-con: 2 minutes on, 2 minutes off for four cycles total:
-10 power snatches (95 lbs men/ 65 lbs women)
-20- hand release push ups

***I scaled up to squat snatches and completed 3 rounds plus up to 7 push ups.

5/15/12 WOD

Met-con only today at home while Mason napped in his crib and Marls was at school.  I did a 10 mi spin bike workout.  ***Finished in 33:04 and burned 302 cals.

5/14/12 WOD

I trained with the 9:30 a.m. Elysium class while Marlie was at school and Mason slept in the swing. 

Warm-up: run 400m and Burgener warm-up for clean

Strength: power clean x2 plus 1 full clean.  I warmed up to and maxed out at 143 lbs

Met-con: As many rounds as possible in 12 mins:
-20 toes to bar
-20 burpees
-40 double-unders

***I completed 1 round plus up to 34 double-unders

5/13/12 WOD, elite class - PR

I trained with the 10:30 a.m. Elysium elite class while I coached at the same time.  Ben was home with the kiddies who brought me flowers and a cute card with breakfast this morning after I slept in--what a treat!

Warm-up: CF warm-up x1, foam rolling, squat stretches, 10 handstand push-ups and muscle up work.

Here I am working on HSPU:


Strength: snatch for 1RM.  I got up to 113 lbs for squat and 118 for power snatch into a overhead squat.  My squat snatch PR is 115 so I didn't get it today but I'll take the power snatch PR of 118 lbs.

Met-con A: AMRAP in 12 mins of:
-5 chest to bar pull ups
-10 handstand push-ups
-15 front squats (95 lbs men/ 65 lbs women)

***I completed 3 rounds plus up to 2 HSPU.

Rest for 12 mins, then

Met-con B: AMRAP in 3 mins
double-unders

***I did 29 :-(

5/11/12 WOD

I trained with the 9:30 a.m. Elysium class while Marlie was at school and Mason slept in the swing.

Warm-up: CrossFit warm-up x 1

Strength: mid-hang Shenkle complex, 5 x 1 reps @ 86% (125 lbs).  This was harder than I thought it would be as I was pretty tired from the first four pulls for the fifth move: hang squat clean.  The final two moves (split jerks) were pretty easy since my overhead is stronger than my clean.

Met-con:
-15 toes to bar
-run 200m
Five rounds for time (15 min cap).  ***I finished in 14:53--ugh, stupid cold is still lingering!

5/10/12 WOD

Warm-up: CF warm-up x 1

Skill: Handstand push up work. Paul showed me how to kip a different way today and it worked!  I got three legit (head touches the ground and elbows locked out at the top) HSPUs in a row--twice!  Looking forward to doing any wod including HSPU as Rx'd.

Here is a good example of the kipping handstand push up:


Strength: tempo deadlifts 3 x 3 @ 100% 1RM clean weight.   I warmed up to 143 lbs then did the three work sets.

Met-con:
every min on the min perform 2 full squat clean and split jerks (135 lbs men/ 95 lbs women). In the remaining time perform double-unders. Eight mins total and your score is total number of doubles.  ***I got 27 DU.  I blew through the clean and jerks then was stopped dead in my tracks on the double-unders.  Just when I was making good headway on these this cold kept me down--ugh!  I'll take the victory on the HSPU though.  Good day over all.

5/8/12 WOD

Warm-up: CrossFit warm-up x 1

Skill: hand stand push up work, +/- max effort set.  I worked to 1 in above the ground 3x3 then did negative singles to the ground.

Strength: back squat, 3 x 3 reps @ 85% 1RM.  I warmed up to 185 lbs and then did the three sets.

Met-con:
2 pull ups, 2 push ups
4 pull ups, 4 push ups
6 and 6, 8 and 8, etc
-as high as possible in 8 min.  ***I got up to the round of 12 or 14 (cannot remember) and 8 pulls.

5/7/12 WOD - Clean and jerk PR

I trained with the 9:30 a.m. Elysium class while Marlie was at school and Mason slept in the swing. I was dreading the met-con since I'm still sick. 

Warm-up: Burgener for clean and jerk

Strength: clean and jerk, 1RM.  I got up to 145 lbs which is a 2 lb PR for the squat clean.


Met-con: row 500 m, then immediately run 400 m. ***I finished the row in 1:55 and the run in 2:20.  Ugh, my lungs are just now working these days.

5/3/12 WOD - Back squat PR

I trained with the 9:30 a.m. Elysium class while Marlie and Mason played in the kid zone.

Warm-up: CrossFit warm-up x 1

Strength: back squat, work up to 1 rep max.  I got up to 225 lbs which is a PR by 20 lbs.

Met-con:  Still really sick so met-con off today and tomorrow.

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