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

1/29 and 1/31/12 WODs - Bench and clean PRs

1/29 - I led the 10:30 a.m. Elysium Elite class but was sick so I only did the strength with them--what an impressive group!

Warm-up: do your own thing, or CrossFit warm-up x1 plus row 500 m or run 400 m.

Strength/ skill only today: Bench press 3x3:  I got up to 125 lbs x 3 which is a new PR by 1 but I couldn't even get 130 up x1.

1/31 - I trained with the 9:30 a.m. Elysium class while Marlie and Mason played and slept in the kid zone.

Warm-up: CrossFit warm-up x1 plus run 400 m.

Strength: mid hang power clean 3x3.  I did these from the box in order to really produce explosiveness from the mid hang position.  After several warm-up rounds at lower weights, I got up to 135 lbs x3 and 145 lbs x2.  I got 143 lbs a few weeks ago on a squat clean so I'm looking forward to getting that up next time since one can generally squat clean more.

Met-con:
Five rounds for time:
-5 -deadlifts (275/185)
-10- burpees
Row 500 for time when done with the five rounds. 

***I finished the five rounds in 6:02 and the row in 2:04

1/25/12 WOD

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

Warm-up: 400 m run, CF warm-up x1.

Strength: Push jerk 3x3.  I got up to 135 lbs x 3 which is 20 lbs less than my 3 rep max PR.  Ugh, not feeling it today.

Met-con
5 rounds for time:
-7 toes to bar
-7 deadlifts (185 lbs men/ 135 lbs women)
Then run 400 m



***I finished in 6:59 as Rx'd

1/23/12 WOD -- Thruster PR

I trained with the 9:30 a.m. Elysium class while Mason slept in the swing the whole time--yay!

Warm-up: Run 400 m, CrossFit warm-up x1

Strength: Thruster 3x3.  I got up to 123 lbs x3 and 133 lbs x1.  This is a 30-lb PR x3 so I'm pretty happy.

Met-con
5 rounds for time:
-7 pull ups
-7 clean and jerks (95 lbs men/ 65 lbs women)

***I finished in 4:46 as Rx'd

1/20/12 WOD - Deadlift PR

I trained with the 11 a.m. Elysium class today which was great because I got to visit with some old friends who are in town for the week.  Marlie was at school and Mason was at home with Grandma.  Tomorrow is her last with us so no more kid-free days at the gym :-(

Warm-up: CrossFit warm-up x 1

Strength: dead lift, find a new 1 rep max. After several warm-up sets of three reps, go for one at a time adding weight each time till you reach your max. Then take 80% of your new 1 rep max and do 1 work set of 5 dead-stop reps (no rest in between).  ***I got a new 1 rep max PR of 283 lbs x 1 and then did my set of 5 at 223 lbs.

Check out this video of Laura DeMarco deadlifting 370 lbs:



Met-con (for time):
100 double unders (I subbed a 500 m row)
30 pull ups
40 push ups
50 sit ups
100 double unders (500 m row)

***I finished in 11:53

1/19/12 WOD - PR

I trained with the 9:30 a.m. Elysium class while Grandma watched Mason and Marlie.  THANKS Grandma!

Warm-up: CrossFit warm-up x 1

Skill: handstands. "If you have no trouble kicking to handstand against a wall, practice free handstands /handstand walking."  I was able to get to get my hands off the ground while against the wall a few times each attempt before coming back down...progress.


Strength: back squat 3 x 3 reps.  I got up to 195 x 3 which is a 15-lb PR! WOO HOO

Met-con (as many rounds as possible in 10 mins):
-20 KB swings, 53/35lb
-15 deadlifts, 135/95lb
-10 burpees

***I completed 4 rounds plus up to 3 deads.  Ugh, was aiming to get 5.5 rounds.

1/18/12 WOD

I trained with the 9:30 a.m. Elysium class while Marlie was at school and Grandma watched Mason.  SO nice to go to the gym kid-less this week.

Warm-up: Burgener warm-up for clean.

Strength: max effort clean.  I got up to 133 lbs which is 10 lbs less than my PR.  Here I am getting a 143-lb clean and jerk PR at the Olympic lifting seminar/ clinic Jesse Malcomb held at our gym last week.



Met-con (as many rounds as possible in 10 mins):
-20 sit ups
-15 toes to bar
-10 burpees

***I got up to 3 rounds and 18 sit ups.

1/16/12 WOD, PR - 2.5 months postpartum

Warm-up: CrossFit warm-up x 1

Skill # 1: double-unders. I got up to 13 consecutive which is a pr for sure!  YAY

Skill # 2/ strength: max height box jumps.  I got up to 33 inches which is a 1 inch pr--I'll take it.



Met-con (score is total reps):
-front squats, 135 lbs men/ 95 lbs woman, AMRAP (as many rounds as possible) 2 min. No rack, you must clean it from the ground.
rest 1 min
-push ups, AMRAP 2 min
rest 1 min
-front squats, 135/95lb, AMRAP 2 min

***I got a total of 78 reps: 29, 29, 20 as rx'd.

1/13/12 WOD

I trained with the 9:30 a.m. Elysium class today while Marlie and was at school and Mason looked on from the baby swing.

Warm-up: CrossFit warm-up x 1

Strength: overhead squat 3 x 3 reps.  I got up to 135 lbs x3 - PR!

Met-con:
-9 clean and jerk, 165 lbs men/ 115 lbs women
-18 pull ups
-7 clean and jerk, 165/ 115lbs
-14 pull ups
-5 clean and jerk, 165/ 115lbs
-10 pull ups

***I finished in 9:38 as Rx'd.  These last two weeks have been so great, minimal knee pain, a few new personal records and the ability to do almost every wod as rx'd.  What a difference a two months makes!

1/8, 1/9 and 1/11/12 WODs - PR

1/11 - I trained with the 9:30 a.m. Elysium class while Marlie was at school and Mason drifted in and out of sleep. Thanks to Alessandra for soothing him during my met-con.

Warm-up: CrossFit warm-up x 1

Strength: front squat + split jerk. Perform two front squats, then go right into a split jerk. Build up to max weight.  ***I got up to 153 lbs with all three reps in a row.  I also got two front squats at 156 lbs but failed the jerk twice.  Bummer!  I would have had a new one rep PR on both the front squat and jerk.  I'll take the PR on the front squat.

Met-con: for time:
-9 push jerks, 165 lbs (men)/ 115 lbs (women)
-36 air squats
-7 push jerks, 165/ 115lb
-28 air squats
-5 push jerks, 165/ 115lb
-20 air squats

***I finished in 5:04

1/9 - I trained with the 9:30 a.m. Elysium class today while Mason slept in the kid zone--thanks to my little guy!

 Warmup: CrossFit warm-up x 1

Strength: back squat 3 x 3 reps. I got up to 180 lbs x 3 -- PR!

Met-con:
-9 power clean, 165 lbs (men)/ 115 lbs (women)
-18 burpees
-7 power clean, 165/115lb
-14 burpees
-5 power clean, 165/115lb
-10 burpees

***I finished in 6:08 which was a bummer.  I was aiming for sub 6 mins and had I not failed two cleans during the met-con I think I would have made it.


1/8 - I had the opportunity to take Jesse Malcomb's two-day Olympic lifting seminar and clinic this weekend and it was great.  The clinic on Sunday was a ladder to max on both the clean and jerk and the snatch.  ***I got up to 113 lbs on my snatch (pr match) and up to 143 lbs on the clean and jerk which is a new c&j PR even though my one rep max on the jerk is 155 lbs.

The class was fun and my form improved a great deal--I highly recommend his clinics.


Coach Jesse's bio-

Jesse Malcomb has been a competitive weightlifter for over 10 years, competing in multiple national championships and winning 5 state titles. Jesse has studied and trained under international‐level weightlifting coaches and world renowned sports scientists including Dr. Mel Siff, Artie Dreshler, and David Miller. He has coached dozens of local, regional, and national level athletes in both Olympic Weightlifting and Powerlifting.



Certifications:

‐ USA Weightlifting (USAW) Club Level Olympic Weightlifting Coach
‐ USA Weightlifting (USAW) State Level Certified Referee
‐ USA Powerlifting (USAPL) Senior National Powerlifting Coach
‐ USA Powerlifting (USAPL) State Level Certified Referee
‐ CrossFit Level 1 (CF‐L1) Trainer
‐ Supertraining Institute, Strength and Conditioning Certification
‐ American Heart Association (AHA) CPR, First Aid, and AED Certified
‐ Class A Special Olympics Coaching Certification (Colorado and Southern California)

Background:

‐ Olympic Weightlifting Coach – Crossfit Mission Gorge, Crossfit PB, and Crossfit 858 (2011 – Present)
‐ Vice President, Colorado USAW Local Weightlifting Committee (2006‐2011)
‐ Selected as Head Coach for Team Colorado – 2010 Special Olympics National Games
‐ Head Coach – Team Boulder Special Olympics Powerlifting (2003‐2010)

1/4/12 WOD

I trained with the 9:30 a.m. Elysium class this morning while Mason slept in the swing a few feet away and Marlie was in school.

Warm up: CrossFit warm-up x2

Strength: Push Press 3x3.



I warmed up with three different weights before starting the actual 3 round x 3 rep work sets.  I got up to 103 lbs x3, 113 x3 and 123 x3. I'm really bummed because I counted the weight wrong and thought I was getting a PR at 133 lbs x3 since my current PR is 125 lbs x3.  It felt pretty good though so I'll get it next time.

Met-con:  "Strict Cindy."  AMRAP (as many rounds as possible) in 20 mins of:
-5 strict pull ups
-10 hands off the ground push ups
-15 air squats

***I did this Rx'd and scored 11 rounds plus 2 pull ups.  I was able to catch my breath and blow through the push ups and squats because the pulls were so slow.  It was a good mix up of the workout I usually look forward to (regular "Cindy").

1/2/12 WOD - "Helen" and front squat PR!

I trained with the 9:30 a.m. Elysium class which was packed today while Ben and the kids cheered me on.


CrossFit warm-up x 2

Strength: front squats 3 x 3.  I got up to 155 x 3 which is a 10 lb PR x3.

Met-con: "Helen"
Three rounds for time of:
-400 m run
-21 kettle bell swings (53 lbs men/ 36 lbs women).
-12 pull ups

***I scaled up to the 1.5 pood or 53 lb bell and finished in 15:57.  I got 11:17 last time I did this more than a year ago with the 35 lb bell.

12/30/11 WOD

I trained with the 9:30 a.m. Elysium class which was a fun group.  Warm up: CrossFit warm-up x2

Skill: Rope Climb.  I was able to get to one or two pulls from the top.

Strength: Off

Met-con: "Broomstick Mile" all done with a PVC pipe:
50 Back Squats
50 Front Squats (video link includes Rob Miller Squatting)
50 Overhead Squats
Run 400 meters
50 Shoulder Press
50 Push Press
50 Push Jerk
Run 400 meters
50 Squat Cleans
Run 400 meters
50 Snatches
Run 400 meters

***I finished in 33:30.  My legs are pretty wrecked today but I know it's because I'm getting back into things.  Hopefully I wont have this issue a few more weeks down the road.

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