Before and after pics of Wendy - CFE's athlete of the month

Check out these before and after pics of one of our members and mother of two, Wendy.  She made these changes in just seven months.  Read her story at crossfitelysium.com

Before:

After: 

9/27/12 WOD

I had some great workouts last week but it's been a few days since I've posted.  We've been really busy getting everyone's schedules in order around the house.  Lot's of new and exciting things happening--more to come soon.

I trained with the 10 a.m. Elysium class while Marlie and Mason played (without killing each other) in the kid zone.

Strength: Tempo dead-lifts 3x3 at 75%.  I warmed up and did my three sets at 223 lbs.

Met-con:
-row 1000m
-4 mins max effort kettle bell swings
-row 1000m

***I completed both rows in a total of 8:41 (4:11 and 4:30) and did a total of 81 swings.  My four mins was kind of a guess since I had to run and take a quick break to help Marls in the bathroom.

9/20/12 WOD

I trained with the 10 a.m. Elysium class while Marlie and Mason played together in the kid zone.  It's so cute to watch Marlie taking care of her little brother while we workout.

Strength: Push press + split jerk, not maxing out but aiming for repeated heavy sets.  I subbed 5x3 deadlift at 80% in order to spare the knee on the jerks and get some posterior chain work in. I've been loosing a bit of strength there due to skipping squats so I'm going to be doing a lot of deads to make up for it.

Met-con: As many reps as possible in 15 mins of:
-run 400 meters (I subbed a 500 m row)
-max reps push press at 63 lbs. Back to the rower once you put the bar down.

***I completed 56 reps

9/17/12 WOD

I trained with the 11 a.m. Elysium class today while Marlie was at school and Mason played in the kid zone.

Strength: 1 rep max deadlift. I warmed up to 285 lbs.  I wanted to get 300 but failed that attempt once.  It will be a good retest goal in a month as my PR is 303.

Met-con: 3 rounds for time (10 min time cap):
-30 push press at 63 lbs
-250 m row

***I completed 2 rounds plus up to 60 meters in 10 mins.

9/13/12 WOD

I trained with the 10 a.m. Elysium class while Marls and Mason played in the kid zone.

Strength: Max effort snatch. I got up to 120 lbs then failed 125 lbs three times.  My PR is 121 so no movement today. 

Met-con: AMRAP 10 mins:
-12 burpee box jumps (24"box men/ 20" women)
-12 toes to bar

***I scaled up to the 24" box and completed 4 rounds plus 6 BBJ.

Here is an example of burpee box jumps:

9/12/12 WOD - Split jerk PR

I trained with the 10 a.m. Elysium class while Marls was at school and Mason screamed from the swing.  He ended up in the playsaucer next to me during the met-con so it worked out ok. 

Strength: max effort split jerk. I got up to 170 lbs which is a 5 lb PR.  I felt I could have gone a little higher so we'll see next time.

Met-con: "Helen" 3 rounds for time:
-400m run
-21 kettlebell swings
-12 pull ups

***I subbed a 500 m row for the run to spare my knees and finished in 13:07.  My old PR is 11+ mins but that was with the run as Rx'd and of course my met-con was much better.  Going to get back there soon!

9/10/12 - WOD

I trained with the 10 a.m. Elysium class while Marls was at school and Mason slept in the swing.  My friend Dave was in town so he was able to join me and check out the place I spend so much of my time :-)  He kicked butt and it was a blast having him!

Strength: Back squat for 3 rep max.  I warmed up to and maxed out at 190 lbs today.  I thought my old PR was 185 x 3 but it was actually 195 so no PR for me today.

Met-con: Tabata pull ups.  20 seconds on, 10 secs of rest for 8 cycles straight or 4 mins total. ***I completed 61 as Rx'd.

9/7/12 WOD

I trained with the 10 a.m. Elysium class while Marls was at school and Mason slept in the swing in the gym kid zone.

Strength: full snatch + 2 overhead squats.  I worked up to 113 lbs for the sequence.

Met-con: 10 minutes, get as many ring dips as possible. Preform 14 jumping lunges at the top of each minute.  ***I completed 65 dips Rx'd.

Here is a quick example of jumping lunges:

9/4/12 WOD

Strength: 1 full clean + 2 front squats.  Make a weight three times (per sequence) before advancing in weight. I worked up to 123 lbs for three sets being careful not to push my knee yet with squats.

Met-con: 10 minutes: As many reps as possible of double-unders. Complete 15 kettlebell swings (53/ 35 lbs) at the top of every minute.  I scaled up to the men's weight of 53 lbs which was a mistake. I ended up having to reduce my reps to 10 during round six as I couldn't get past 12 reps per minute. ***I completed 42 DUs but was only able to get them in during four of the rounds.

9/3/12 WOD

I trained with the 10 a.m. Elysium class while Marlie had a play date and Mason slept in the kid zone.

Strength: Back squat 4x3 @100% of your 3 rep max.  I warmed up to and did my four sets at 185 lbs.

Met-con: "Fran"
21-15-9 reps of:
-Thrusters (95 lbs men/ 65 women)
-Pull ups

***I finished in 6:15 which is sadly not a PR.