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

Check this out. Good clip to that sums up a few things about starchy carbs and fat storage:


8/31/12 WOD

I trained with the 10 a.m. Elysium class while Marlie was at school and Alessandra took care of Mason--thanks Rhys for helping out too!

Strength: 2 power snatch + 1 full snatch. Reps do not have to be unbroken. Work technique, do NOT go heavier than 70% of 1RM.  I worked up to 103 lbs for three sets of the sequence.

Met-con: Row 1000 m for time.  ***I finished in 3:59 - UGH!  Thought I was going to die after this...not my favorite "short" wod


8/30/12 WOD

I trained during open gym hours at Elysium with Alessandra today while Mason and Marlie hung out in the kid zone.

Met-con only: "Annie" redemption:
50-40-30-20-10 double-unders and sit-ups.  I scaled up to GHD sit-ups and made it through the round of 30 this time before switching to toes-to-bar.  Surprisingly the doubles were the easiest part today.  Don't know what it is, but high rep GHDs make me want to throw up every time.

***Finished in 25:20

Here is a video instruction for GHD sit-ups:

8/29/12 WOD

I trained with the 10 a.m. Elysium class today while Marlie was at school and Mason slept in the swing.

Strength: push press x 3, split jerk x 2. Go for max weight for all 5 reps in a row.  I worked up to 135 lbs for the final set.



Met-con: AMRAP 12 mins:
-15 overhead squats 95/65 lbs
-run 200m

***I misread the weight and did the wod with 55 lbs.  I also subbed a 250 m row for the run so spare the knees and completed a total of 4 rounds plus 15 OHS.

8/28/12 WOD

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

Strength: Back squat 3x5.  I warmed up to 155 lbs and did my three sets by five reps at that weight.

Met-con: Short one toady...
-Row 500
-50 sit ups
-Row 400
-40 push ups

I finished in 13:01.  Terrible day for met-con...first time in months I thought I was going to throw up.  I went as slow as needed to avoid getting sick and felt like I was moving at a snails pace. 

8/21/12 WOD - Split jerk PR

I trained with the 10 a.m. Elysium class today while Marlie and Mason hung out in the kid area. 

Strength: 1 rep max split jerk.  I warmed up to 145 lbs x3 and then went for singles.  I got up to 167 lbs which is a 2 lb PR and think I could have gone a little heavier. 

Met-con: Half "Cindy" (AMRAP 10 mins):
-5 pull ups
-10 push ups
-15 squats (I subbed 53 lb kettle swings to spare the knees)

***I completed 7 rounds plus up to 3 pulls

8/17/12 WOD

It's been a while since I've posted.  Sleep deprivation has taken it's toll once again with Mason back on sleep training.  Luckily I have a bit of energy in the mornings so I've still been getting into the gym.  Here is a video Coach Paul took of me doing "Randy" (75 muscle snatches at 63 lbs for time) last week.  No PR but close:



I trained with the 10 a.m. Elysium class today while Marls was at school and Mason slept in the swing.  He's getting pretty big for that so I'll have to find a new means of entertainment for him soon.

Strength: sequence of 2 power snatches + 1 squat snatch.  I warmed up to 103 lbs and did three sets across at 103.

Met-con: Five rounds for time:
-40 double-unders
-15 overhead squats at 65 lbs

***I finished in 21:29.

7/29/12 WOD - "Isabel" PR

I trained with the 10:30 a.m. Elysium class while the kids were home with dad.

Strength: Split jerk for 1RM.  I got up to 155 and stopped to spare the knee.  My max is 165 lbs.

Met-con: "Isabel"
-30 snatches for time.  ***Took me 4:17 which is a PR from 10+ minutes more than a year ago. 

We left for a week long trip to Mexico on 7/30 where I was able to sneak in a few wods.  Cute pics of the kids to follow.  We also got some good zip line shots.

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