4/30/12 WOD

I trained with the 9:30 a.m. Elysium class while Marls was at school and Mason slept in the swing.  Today was the first day in a week that I felt a bit better but still had a hard time breathing.

Warm-up: CrossFit warm-up x 1

Skill: rope climbs

Strength: back squat 5 x 3 reps at 60%.  I worked with 123 lbs for my five sets after warming up with four lighter sets.

Met-con:
-5 hang power cleans (135 lbs men/ 95 lbs women)
-3 push jerks, 135/95lb
45 sec on, rest 15 sec, 8 cycles total

***I completed 11 rounds as Rx'd

4/27/12 WOD - PR

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

Warm-up: 40 burpees and CrossFit warm-up x1
* you have until 5 minutes after class starts to have the 40 burpees done. If you take longer then 4 minutes after class, then you get to finish 50 burpees after class. As well, burpees can't be started until the class time starts.

Skill: Muscle up work.  I worked the transition from a seated position using a band, the swing, swing to hip pulls and finally several attempts at the whole enchilada.  SO close, it's just a matter of time.

Here is my girl Alessandra getting her first one back at the old gym, can't wait!


Strength: push press 3x3. I got up to 140 lbs x 3 - PR by 3 lbs!  It's the little gains that matter most :-)

4/26/12 WOD

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

Warm-up: 30 burpees and CrossFit warm-up x 1

Strength: pause back squats--10 x 2 at 60% of your 1RM (one rep max).  Mine is based off of 206 lbs so I did the 10 sets at 123 lbs.

Met-con: AMRAP (as many rounds as possible) in 12 mins
-50 double-unders
-15 toes to bar
***I completed 1 round plus up to 32 doubles.  Tough two days at the gym mentally.  Doubles are not my strength.  A muscle up tomorrow would definitely make up for it though.

4/25/12 WOD

I took a few days off due to a trip to the east coast and ended up getting a cold.  I hope I didn't push it today.

Warm-up: 30 burpees + Burgener warm-up for the snatch.

Strength: 3 position power snatch.  I made up the back squat program from Monday: 6 x 2 reps at 90% (185 lbs) of my 1 rep max (206 lbs).

Met-con: 4 rounds as fast as possible:
-15 pull ups
-20 hang snatches (75 lbs men/ 55 women)
-rest 1 minute
***I finished in 16:51.  I was aiming for sub 14 but the lack of ability to breathe and my hand tears were pulling me down.  Tomorrow is a new day!

4/17/12 WOD

I trained with the 9:30 a.m. Elysium class while Marlie had a play date and Mason slept in the swing at the gym.

Warm-up: 20 burpees and Burgener warm-up for the clean

Strength: three position power clean, working up to a heavy set of three.  Aiming to land in a solid high elbow quarter squat each rep.  My weight is in the book at the gym...tbd.

Met-con:  As far up the ladder as you can get in 12 minutes:
3- kettlebell swings 5-double unders
6- kettlebell swings 10- double unders
9- kettlebell swings 15 doube unders
onward and upward, sets do not have to be unbroken.  ***I got up the the round of 15 plus 9 swings.  My doubles are still bad but getting better everyday.

4/16/12 WOD

Warm-up: run 400m + CrossFit warm-up x1

Strength: Back squats
beginner- 3x3 @ 85%
inter/advanced- 5x3 @ 85%
***I did five warm-up sets building up to my 85% at 175 lbs then did the five sets.

Met-con: As many rounds as possible in 10 minutes of:
run 200m
15 burpees
20 air squats

***I completed three rounds and up to nine burpees.

4/15/12 WOD - Elite class

I trained with and coached the 10:30 a.m. elite Elysium class while Ben stayed with the kids.  Thanks sweets!

Warm-up: CF warm-up x1, row 500

Strength: Build up to 1RM of snatch balance complex:
- snatch grip push press from the back
- OHS (overhead squat)
- snatch balance
Complete all three moves unbroken once, then move up in weight progressively to reach your one rep max. ***I got up to 98 lbs twice.  I didn't go higher as I was really trying to land in the bottom of the squat on the balance portion.

 Here is Sage Burgener doing a snatch balance:



Met-con:
Row 500 m for time.  I finished in 1:52, no PR there.

Rest 5 mins

4 rounds for time:
-5 OHS (135/95)
-10 burpees
-15 toes to bar

***I finished in 15:39 which was longer than I anticipated--was aiming for sub 12.  Those squats were HEAVY!

4/13/12 WOD

I trained with the 9:30 a.m. Elysium class while Mason played in the playsaucer and it was packed.

Warm-up: run 400, CrossFit warm-up x 1

Skill: muscle up practice.

Strength: push press 3 x 3 reps.  I got 133 lbs x3 and 138 x1 then failed the 2nd rep.

Met-con: As many reps as possible in 10 min of unbroken kettle bell swings, (53 lbs men/ 35 lbs women); each time the KB is put down, do 5 burpees.

***I scaled up and did the men's weight for a total of 111 swings in the 10 mins.

4/12/12 WOD

I trained with the 9:30 a.m. Elysium class while Marlie and Luca pretended to practice Krav Maga on each other and Mason slept in the swing.

Warm-up: CrossFit warm-up x 1

Strength: Pause back squats, 10 x 2 reps @ 50% 1RM (one rep max). Since I don't have a current 1RM PR and my old one is less than my 3RM (197 lbs x3) I warmed up to 50% of 206 lbs (guesstimate).
Go down to the rock bottom of the squat, pause for 5 sec, then stand as explosively as possible.

Met-con: AMRAP (as many rounds as possible) in 3 mins; rest 1 min. 4 cycles total of:
-10 hang power cleans, 95 lbs men/ 65 lbs women
-10 push press, 95/65 lbs

***I completed 7 rounds plus 7 hpc the first round at 55 lbs (oops) then realized my weight mistake and did the remainder of the rounds at 65 lbs for a total of 13 rounds.  SO bummed I screwed up the weight as I felt like I was going pretty fast even after adjusting to the heavier weight.  And I have the bruises to prove it!

4/10/12 WOD - bench press PR and "Heavy Grace"

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

Warm-up: CrossFit warm-up x 1

Skill: muscle up practice. Work on false grip and transition. Other options- chest to bar pull ups, ring dips. If you are proficient at muscle ups, work on stringing them together or doing non-false grip muscle ups.  I worked false grip pull ups and negative dips--both on the rings.

Strength: bench press 3 x 3 reps.  I got up 115 lbs x3 and then got 125 x1 and failed the second and third reps twice.  PR for bench press x 1.

Met-con: "Heavy Grace"-
30 power clean and jerks, 155/105lb.

***I finished in 5:38 (forgot to write it down but I'm pretty sure that was the score).

I felt pretty good today, not like I was going to DIE like most days prior to last week.  I think things are finally getting back to normal since the pregnancy.  Mason is 5.5 months old now so the timeline seems about right.

4/9/12 WOD

I trained with the 9:30 a.m. Elysium class which was pretty packed while Marlie was at school and Mason was napping nearby.

Warm-up: CF x 1

Strength: back squat
-beginners- 5 x 5 reps @ 75% 1RM
-intermediate/advanced- 7 x 5 reps @ 75% 1RM.
***I warmed up to 155 lbs and then did the 7 sets at 155 lbs.  Those last two were a little tough, will be fun on Thursday when we go heavier.

Check out this girl squatting nearly 300 lbs!  You can see her knees caving but still impressive:


Met-con (to be started by 12 min left in class): AMRAP (as many rounds as possible) in 8 mins of:
-10 burpees
-20 sit ups

***I finished 5 rounds and up to 7 sit-ups.

4/6 and 4/3/12 WODs - Clean PR!

4/6 - Warm up: CrossFit warm up x 1

Skill # 1- clean liftoffs. Practice getting into good starting position, pull the bar to the level of the knees by driving through the heels. Pause at the knee 2 sec.
Skill# 2- stand, shrug (two distinct motions).
Skill # 3- jump and shrug from the mid-hang position.
Skill # 4- clean pull- smooth pull to mid-thigh, vertical jump and shrug

Practice each skill successively and in order several times before moving on to strength. 

Strength: clean, one-rep-max.  ***I got up to 148 lbs for a squat clean and 150 lbs for a power clean into front squat which are both PRs.


4/3 - Warm up: CF warm up x 1

Skill: muscle up/false grip practice. Practice the false grip, false grip pull ups, transition and full movement as applicable. I worked ring pulls to the chest.

Strength: overhead squat 3 x 3 reps.  I got up to 125 lbs x2 which is 10 lbs lower than my three-rep-max. 

Met-con: Five rounds for time:
-15 pull ups
-15 box jumps, 24in (games standards, show control at top).

***I finished in 10:33.

4/2/12 WOD - PR

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

Warm up: CrossFit warm up x 1

Skill: rowing. Focus on technique and form, proper posture, driving with the legs, and efficiency. (10 mins)

Strength: push press 3 x 3 reps.  I got up to 137 lbs x3 which is a PR x 2 lbs.

Met-con: AMRAP (as many rounds as possible) in 10 min:
-10 thrusters, 115/75lb
-10 toes to bar

***I completed 5 rounds plus 1 thruster as Rx'd

Check out this video of Laura DeMarco push pressing 150 lbs at 20 weeks pregnant--now that's a strong mom!

3/30, 3/28, 3/26, 3/25 and 3/21/12 wods

It's been a while since I've been able to get on and post....


3/30/12 - Warm up: 40 burpees and CrossFit warm up x1
*start the burpees first, if you take longer then 5 minutes from the beginning of class, you then have 50 burpees post met-con.

Strength: Front squats 3x3.  I got up to 160 lbs x3 which is a PR

Met-con: 4 rounds for time of:
50- double unders
20- back squats (95/65)
rest 1 minute
***I completed up to round three plus 20 dus in the 20 minutes allotted and scaled up to 75 lbs.


3/28/12 - Warm up: 30 burpees + CF warm up x1

Strength: Deadlift 3x3. I got up to 275 lbs x 3

Met-con: for time, in celebration of our awesome lady Irene getting under the 300lb mark in her journey!
300 reps!
-50 deadlifts (135/95)
-50 push up
-50 sit ups
-50 deadlifts
-50 push ups
-50 sit ups
***I finished in 22+ mins subbing GHD sit-ups in the first round.


3/26/12 - Warm up: Burgener for clean & jerk + 30 burpees

Strength: clean & jerk 3x3. I got up to 145 lbs x3 - PR

Met-con: "Randy" 75 muscle snatches for time (75/55)

***I got a new PR of 4:19


3/25/12 - Warm up: CrossFit warm up x1, mobility work

Met-con: CF Games wod - 12.5:

7 minute ascending ladder of
3- thrusters, chest to bar pull up
6- "                           "
9- "                           "
etc etc... as for up as you can get in 7 minutes.
***I completed round 12 plus six thrusters.


3/21/12 - Warm-up: CrossFit warm up x1 and 20 burpees.

Strength: back squat/ pause squat 3x3. At the bottom of the squat, pause for 5 seconds then stand up fast.

Met-con: AMRAP in 20 mins:
-run 400m, rest 1 minute
***I completed 6.5 rounds.