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

6/29/12 WOD

I trained during Elysium's open gym this morning while Marlie was at school and Mason slept in the swing in the kid zone. 

Strength only: back squat 7x2 at 75% (165 lbs).  The goal here was to test my knee at a lower weight to see how it responds.   It's been a few hours and it's a bit sore but not swollen and I have good range still.  We'll see in the morning...

6/28/12 WOD - Bench press PR

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

Strength: bench press, go for new one rep max.  I got up to 153 lbs today which is a 10 lb PR.  I failed 158 lbs and then 155.

Met-con: As many rounds as possible in 10 mins:
-5 squat clean, (185 lbs men/ 135 lbs women)
-10 ring dips

***I completed 3 rounds plus all the cleans and up to 4 dips on the 4th round as Rx'd.  Ooooo, my hip flexors are still burning!

Let's give our kids more sugar - Parents magazine

Check out this page in Parents magazine from the June 2012 issue:



I'm really disappointed that they are suggesting we add sugar to vegetables for kids.  It's bad enough that some fruits and vegetables are being genetically engineered to be sweeter but to add more sugar on top of that?  Imagine how this will effect their choices as young adults when they realize what "natural" foods really taste like without the added sweetness.  That may be enough to steer them off the path altogether.  Luckily many of us know better and can lead and teach by example.  Two steps forward, 10 steps back I guess.  Thoughts?

6/26/12 WOD

I trained with the 9:30 a.m. Elysium class while Mason slept in the kid zone swing and Tori and Olivia entertained Marlie with an art class--Thanks!

Strength: 2 front squats + 1 split jerk; 8 sets of the complex, as heavy as possible.  I did the squats at 1 and a half each (go to bottom, raise back to parallel, pause, back to bottom and then up to the top) and worked up to 145 lbs for the complex.  I tried for 165 lbs twice but failed the jerk both times.  That would have been a two lb PR on my jerk so not surprised I failed as my legs were tired from the preceding squats. 

Met-con: 5 rounds for time:
-5 squat clean thrusters, (135 lbs men/ 95 women)
-7 burpees

***I finished in 8:45 as Rx'd

Here is a short video on how to squat clean thruster:

6/25/12 WOD

I trained with the 9:30 a.m. Elysium class while Mason slept in the kid zone swing.

Strength: speed bench 8 x 2 reps @ 65% 1RM.  My max is 143 lbs so I warmed up to 93 lbs and did the 8 sets at that weight. 

Met-con: AMRAP 15 min:
-20 sit ups
-15 box jumps, 24 in (Games standards, show control at top).

***I scaled to 15 GHD sit ups and 10 chest to bar pull ups to spare the knee and completed 6 rounds plus 15 GHD sit ups.

Here is a quick video of Coach Glassman explaining the GHD sit up:

6/24/12 WOD

I trained with and led the 10:30 a.m. Elysium class then joined the 12 p.m. class for an additional met-con. Marlie and Mason hung with their dad all morning.  Thanks Ben!

Strength:
5x1 of the following sequence: two overhead squats plus one snatch balance. I worked up to 113 lbs and failed the snatch balance twice.  Bummer since my SB max is 115 lbs.

Here is a quick video of the snatch balance: CLICK HERE

Met-con 1: I rowed 1500 m rather than the heavy clean and jerk wod the rest of the class did.  My knee needs a little more rest and I am hopeful it will be okay again later this week.

Met-con 2: As many rounds as possible in 20 mins of:
-200 m run (I subbed a 250 m row)
-15 kettle bell swings at 35 lbs (I scaled to the 53 lb bell)
-10 burpees

***I completed 5 rounds plus an additional 250 m row.

6/21/12 WOD

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

Strength: bench press 5x2 at 90%.  I did several warm up sets until I got to my working weight of 128 lbs and then did the five sets at that weight.

6/20/12 WOD


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

Skill: Pistols

Strength: Four sets max effort strict pull ups. If you have 10+ strict pull ups practice strict chest to bars.

Met-con: for time:
50/25, 40/20, 30/15, 20/10, 10/5
-double-unders
-toes to bar

***I finished in 14:44

6/19/12 WOD

I trained with the 9:30 a.m. Elysium class while Marlie, Winston and Mason hung out in the kid zone.

Strength: power clean+hang squat clean+ split jerk. Work up to 5 heavy single sequences.  Since my knee is still a little swollen, I scaled to power clean+hang clean+front squat (slow).  I worked up to 128 lbs.

Met-con: 10 rounds. 30 seconds on 30 seconds off:
-burpee box jumps

***I completed 59 reps

rest 1 minute 400m run

6/18/12 WOD

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

Strength: 10x2 bench press at 65% of your max bench.  I warmed up to 93 lbs then did the 10 sets at that weight.

Met-con: for time, 5 rounds
-200 meter sprint
-max effort thrusters 135/95
rest 1:1

***I scaled to 250 m row instead of run and 103 lb power cleans and did a total of 33 cleans.

6/15/12 WOD

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

Skill: pistols.  I worked on handstand push ups since my knee is not yet back to normal.

Strength: Bench press 5x3 @90%.  My max is 143 lbs so I warmed up to 128 lbs and did the five sets at that weight.

Met-con: AMRAP in 8 minutes:
-2 front squats (115/75)/ 2- toes to bar
-4 front squats/ 4 toes to bar
-6 front squats/ 6 toes to bar
onwards and upwards

To spare my knee I scaled to 103 lbs power cleans and completed up to round of 10 plus 1 toes-to-bar.

6/12/12 WOD

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

Strength: 5 sets x 1 Shenkle complex. If you have done the Shenkle complex before, aim to go heavier across all 5 sets then you have before.  I did this about a month ago at 125 lbs so today I did it with 133 lbs. Here is an example of one set of the complex:



Met-con: 9-7-5 reps of
-power clean (135/95)
-burpees

***I scaled the weight up to 125 lbs and finished in 5:33 mins.  My knee was pretty beat up and swollen after this so I'll be icing and resting for the next two days.

6/10/12 Intramural competition

I participated in the 2nd Elysium intramural competition today and competed in four events.  Our team lost but I was able to get a few PRs so not a total loss.  Also, I was able to compete alongside some fine athletes so it was a great day overall.

Here I am getting 303 lbs on my deadlift which is a 6 lb PR.



I also rowed 1000 m in 3:43 which is a 17 sec PR.

6/8/12 WOD - Double-under PR

I trained with the 11 a.m. Elysium class while Marls was in school and Mason played with Rhys for two hours--thanks little guy!

Skill: pistols.  So much better at these now it feels great.

Strength: back squat 3 x 3 reps.  I warmed up to 195 lbs and did the three sets at that weight.

Met-con: As many rounds as possible in 8 mins:
-20 push ups
-20 sit ups

***Paul had me scale to 10 ring dips and 10 toes-to-bar and I was able to do the first round and a half without the band. Then I added the purple band for the dips and did 5 rounds total.

I'm dedicated to getting 40 unbroken double-unders by 8/15 so I did 15 mins of double-under practice after class. For the first time in my life I did them consecutively--thanks Leon and Alessandra for your help in coaching.  I got up to 12 unbroken whereas up until now I had to do single, double, single, double, etc.  This is a HUGE milestone for me. I was so happy I nearly cried :-)

6/5/12 WOD -- Pistol PR

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

Skill: pistols.  This is exciting for me as today is the first that I've been able to do these as Rx'd.  Due to my bad knee history I've always had trouble with range, flexibility and strength but all that is behind me...check out the video! 



Strength: 5 sets of the complex--2 front squats + 2 split jerks, as heavy as possible.  I warmed up to 135 lbs and did one set then did the remaining four sets at 155 lbs.

Met-con: As many rounds as possible in 10 mins:
-15 pull ups
-200m sprint

***I scaled my pulls to 8 chest-to-bar pull ups and completed 5 rounds.  Going to be working these a lot more now to prepare for the competition mid August.

6/4/12 WOD - Bench press PR

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

Strength: Bench press, work up to your one rep max.  I got up to 143 lbs  The last PR I had written down was 123 lbs x3 so I'll take it!

Met-con: As many rounds as possible in 12 mins:
-7 power snatches
-burpees jumping over the barbell

***I scaled up and did squat snatches and completed 6 rounds plus up to 6 snatches.

6/3/12 WOD

I trained with the 10:30 a.m. Elysium class while coaching at the same time.  Ben and the kids joined me at the gym afterwards to hang out.

Strength: snatch for one rep max.  I got up to 123 lbs for squat snatch and 128 lbs for power snatch.  I failed the squat at 128 lbs but think I'm close and maybe could have done it if we had a bit more time.

Met-con: "Grace"
30 clean and jerks for time 135 lbs men/ 95 lbs women

***I finished in 4:01.  UGH!!  Was aiming for sub-4 mins.

6/1/12 WOD -- Clean and jerk PR

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

Warm-up: CrossFit warm-up x 1

Strength: clean and jerk, 1 rep max. I got up to 163 lbs which is an 18-lb pr on the clean and an 8-lb pr on the split jerk.  SO EXCITED!!  What a day at CFE--PRs were had by many.

Met-con: "Annie"
50-40-30-20-10 reps of double-unders, sit ups.

***I finished in 17:30--UGH! Three mins over my PR--lungs were just not having it today.  Funny, I was reminiscing today how I used to do the met-cons and skip the strength a lot when I first started CrossFitting and had to train alone.  Now I enjoy the strength more and could do without the met-cons half the time.  Guess I need to train the later more.

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