Veteran's Day, 11/11/10 WOD

I tained with Ben and Alessandra today at Elysium while Marlie ate her apple slices and played with Luca and Leon.

Warm-up: CrossFit Warm-up x2

Strength: off

Met-con: "Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps (175 lbs for women)
25 Box jumps, 30 inch box
50 Pull-ups
100 Wall-ball shots, 20 pounds, 10' (15 lbs for women)
200 Double-unders
Run 400 meters with a 45lb plate (35 lb plate for women)

***I finished in 34:13.  I had to scale the handstand push ups and did 600 singles instead of 200 double-unders. 

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Posted by lauren, May 28, 2010 5:00 PM 


***I coached both classes tonight and we have some amazing athletes in our gym--I so proud to be a part of it.  They are all very inspirational.  

11/10/10 WOD

Trained alone at home between appointments. 

Warm-up: CF warm-up x1 (minus the pulls) 

Met-con only: 45 minutes on the spin bike at level 16.  Got up to 14.4 miles.  I also did 100 sit ups and 50 push ups in 4:30.  I broke them up and did 49 sit-ups and then about 10 of each after that.  Looking forward to getting back in the gym tomorrow. 

11/9/10 WOD

Trained alone at home while Marlie napped.

Met-con only: 30 minutes on the spin bike at level 16.  Got up to 9.6 miles.  

Metro Dash WOD

I had a great time at the San Diego Metro Dash with my CrossFit Elysium teammates Alessandra and Nick last Saturday.  We were eager to get the 1.5 hour race underway when we met up at my place bright and early Saturday morning.  Ben was kind enough to drive us down to the Embarcadero in SD where the start/ finish line was. ****We finished in 1:25.  It's been a while since I've worked for that long without stopping. It was fun and my teammates kept me going--thanks guys!  Here is a decription of the event and some pics:

The whole course is about 3 - 5 miles:

TABATA – At all Tabata challenges you will be required to complete 4 minutes of interval training. Tabata is 20 seconds of maximum effort followed by 10 seconds of rest. Maximum effort is defined as proper form combined with as many reps as possible.  

***During Metro Dash you will complete the following Tabata Challenges:
Squats
Pushups
Burpees
Star Jumps

-BEAR LUNGES – What do you get when you mix bear crawls with lunges? Bear Lunges. You’ll perform walking lunges from one set of cones to another and then bear crawl back to the first set of cones.

THE GAUNTLET (completed twice): 

-Power Ropes – You’ll grab a set of these ropes and complete 30 seconds
of intense movements.

-Tire Flips – You’ll flip these 150lb tractor tires from one set of cones to
another and then back again for a total of 12 flips.

-TRX Rows – You’ll complete 12 reps of inverted TRX rows.

-Sled Drag – You’ll sprint with a 50lb sled from one set of cones to another
and then back again.

-Slam Balls – You’ll slam a 12lb rubber ball into the ground 12 times. The
goal is to catch it after only one bounce.

-Box Jumps – You’ll perform 12 box jumps on either an 18” or 24” metal
box.

-Kettlebell Swings – You’ll complete 12 Kettlebell swings using either a
15lb or 25lb bell.

-The Wall – You’ll jump over an 8’ wall.

11/4 and 11/5/10 WODs - PR!

11/5 - I trained with the 11 a.m. Elysium class.

Warm-up: CF x1

Strength: back squat 3x3 ???

Met-con: "Air Squat Assualt" - 30 secs on, 30 secs rest for 15 mins of air squats.  ***I got a total of 336 squats.

Javier's birthday WOD!!

11/4 - I trained with the 6 p.m. Elysium class while Marlie stayed with Ben.

Warm-up: CF warm-up x2

Strength: Power cleans 3x3. I got 113 lbs, 123, 128 x2 - PR!

Met-con: 21 - 15 - 9 reps of:

power cleans at 95 lbs

pull ups

*** I finished in 10:02--not an ideal time. Stupid hand tears!

11/1/10 WOD - PR!

I trained with the 11 a.m. Elysium class today while Marlie drew all over herself and her exersaucer with ball point pen. At least she kept herself busy for an hour while we got a wod in--thanks beebs!

Warm-up: CrossFit x2

Strength: Dead-lift 3x3. I got 235 lbs x3, 245 x3 (PR), 255 x1, 250 F. I should have gone up to 250 before 255…next time.

Met-con: As many rounds as possible in 15 minutes of -

15 dead-lift (135 men / 95 women)

15 push ups

***I finished 9 rounds and 15 dead-lifts

Check out this video Paul posted on our site:

10/30/10 WOD - Amazing "Grace" fundraiser and PR!

CrossFit Elysium hosted a Barbells for Boobs / Amazing “Grace” fundraiser today and we had a great time.  Some members of CFCV joined us for a little friendly competition and we got some great pics: 

Several people got PRs on their “Grace” times as well.
	Workout	Grace
	Result	3 mins 58 secs | Rx'd
	Date	Saturday, October 30, 2010
	Notes	New PR by 13 seconds!
	Avg Power	100.7 (ft*lbs)/sec
	Rank	Gym Rank (W): 1st | Site Rank (W): 97th

Leon and Paul were published in the CrossFit Journal!

Click here to read the article

10/27/10 WOD

Met-con:I trained with Alessandra this morning and only had 30 mins so no strength again today L

Warm-up: CrossFit warm-up x 1

Met-con:

1 min max rep handstand push ups

rest 1 min

1 min max rep box jumps, 20 in box

rest 1 min

1 min max rep pull ups

rest 1 min

Repeat for a total of 3 cycles.

***I completed a total of 191 reps. The jumps were particularly hard today.

Check out this video of Annie doing HSPU--she is awesome!

Trained alone at home while Marlie napped.

Met-con only: 45 minutes on the spin bike at level 16.  Got up to 14.4 miles.  

10/25/10 WOD - "Helen"

I trained with the 11 a.m. Elysium class today while Marlie watched and begged for raisins... 


Warm-up: CrossFit warm-up x 1

Strength: front squat 3 x 3 reps.  My knee is wiped from several recent runs so I felt it on my first work set of 135 lbs.  I decided not to push it today considering we also had a run for the met-con. I got 115 lbs x3, 135 lbs x3 and 135 x2.

Met-con: "Helen", 3 rounds for time -

400 m run

21 KB swing, 1.5 (men) /1 (women) pood

12 pull ups

****I finished in 11:28 today.  My last time was 11:14 so no PR for me--URG!

10/24/10 WOD

I trained with the 12 p.m. Elysium class today while Marlie looked on from her play-saucer and ate apple slices. Alessandra played peek-a-boo with her between sit-ups and she was laughing hysterically.

Warm-up:
400 m run, then two rounds of
10 squats
10 push-ups
10 supermans
10 sit-ups

Met-con: AMRAP (as many rounds as possible) in 20 mins -
400 m run
15 burpees
20 sit-ups

***I finished five total rounds.  I didn't stop more than a breath maybe once or twice which makes me think I couldn't have done another round, even on an especially great day.  I'm happy with this score.

Recipe: Pumpkin Fries

Who doesn't love fries?! I just came across this recipe on another paleo foodie's blog and had to share:

Ingredients:
1 pumpkin
2 tbsp coconut oil or olive oil
Spices such as paprika, chilli flakes, fresh finely chopped garlis and cumin
Dried herbs such as basil, thyme, parsley and sage

Method:
Preheat oven to 200°C. Line a baking tray with aluminum foil.
1. Peel and chop pumpkin into fries - I go for a 1cm x 1cm thickness, but shoestring would still work (be gentle!) as will bigger wedge-style cuts.
2. In a medium bowl, toss fries with oil.
3. Sprinkle with selected herbs and spices, tossing to coat.
4. Place fries on tray in a single layer, and bake in oven until golden and slightly crisp on the outside.  It will take a while so be patient 
Serve hot!

10/22/10 WOD - PR!

I trained with the 11 a.m. Elysium class today.

Warm-up: CrossFit warm-up x 1.  I’ve switched out butterfly kip pull ups for regular now to improve my form.  I got three in a row for the first time today

Strength: back squat 3 x 3 reps.  I got 155 lbs x3, 165 x3 and 170 x3 –PR by 10 lbs!

Met-con: Four rounds for time of -

6 clean and jerks, 155 (men) / (women) 105lb

12 toes to bar

***I finished in 11:50.  That was a good but hard workout.  

10/20/10 WOD - "Jack"

I trained with the 11 a.m. Elysium class today while Marlie was at school.  I had a hard time mentally today.  I hit my face with the barbell during the strength portion and it just went downhill from there.  Oh well, there is always tomorrow.

Warm-up: CrossFit warm-up x 1

Strength: overhead squat 3 x 3 reps.  I got 115 lbs x3, 125 x1, 120 x2

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Met-con: Jack

Complete as many rounds as possible in 20 minutes of:
115/ 75 lb push presses, 10 reps
10 kettlebell  swings, 1.5/ 1 pood
10 box jumps, 24 inch box

***I finished 8 rounds plus 2 push presses

Butterfly Kip Tutorial

I trained with the 5 p.m. Elysium class while Marlie had a much needed play date at Luca's house.

Warm-up: row 500m; shoulder pass thrus

Skill 1: box jumps- grab a low box, 16-20in and practice jumping quickly back up after landing from the previous jump. Everyone has different ways to do this, some things that help include jumping slightly back off the box, landing and springing up and forward again; pausing at the top, then jumping down and up (so the rhythm is more like up... down/up... down/up).

Skill 2: kipping; work the regular or butterfly kip as applicable; don't go to failure, just nail a few reps at a time. I was able to practice butterfly pulls today which was fun. I feel like I may be able to string a few together very soon. Thanks Paul!

Be done with the skill work by 35min after.

Strength: off

Metcon: Five rounds for time:

5 power snatches

5 thruster

5 sumo dead-lift high-pulls all at 95/65lb

5 burpees

The biggest downside for me were my lungs, I just couldn’t breathe today! ***I finished in 7:44

Our visit to Lima, Peru

Ben, Marlie and I took a trip to Lima, Peru to visit my sister the first half of this month and we had an amazing time.  Not only did we get to see my sister who I haven't seen in a year and a half but Peru is a gorgeous country with so much to do and offer.  Since Marlie is too young to go in high altitude, we skipped Machu Picchu this time (regretfully) but hope to go back someday to take in the sights.  


We didn't get to do a WOD at CrossFit Peru due to their schedule and our lack of transportation but we were able to stop by, pick up a t-shirt and meet the owner and another trainer to chat for a bit: http://crossfitperu.com/.   They were very welcoming and had a great gym.  I hope my sister get's a chance to meet them and do a few wods.  


Here is a post on their website from our visit: http://crossfitperu.com/2010/10/15/nos-visito-stacie-y-ben-de-crossfit-elysium/comment-page-1/#comment-11525


Here are some pics form the trip: 

10/17/10 WOD

Today was my first day back from Peru so we went down to join the free Sunday class at Elysium.  I only worked out out three times while in Peru so it was great to be back with everyone and get a good met-con in--great group too.

Warm-up:  Two rounds of:
10 squats
10 push ups
10 supermans
10 sit ups

Met-con: Team wod for time (Ben and Pat were my teammates)
4000 m row
150 burpees

***We finished in 16:25.  Only two people could work at the same time so we decided to have one on the rower and the other two alternating every 10 burpees.  We would rotate through the rower and burpee stations every 600 - 300 meters.  Pat kicked but on his first turn and got 1000 done on his own. Fun wod!

In Lima, Peru for 10 days...updates to follow. Cant wait to check out their CF gym