11/18, 11/22, 11/25, 11/28, 11/30 and 12/2/11 WODs

Well these days I have time to go to the gym some mornings and that's about it.  Despite a swollen knee set-back, I feel better everyday and I'm thankful to those who've helped me with the kiddos these first few weeks postpartum so I can get back into my routine: Ben, both Moms and my Sister.

Here are some cute pics of our new bundle:

12/2 - Warm up: CF x 2

Strength: Overhead Squat 3 x 3. I got up to 93 lbs and my knee started to bug me so I stopped.  Max is 128 lbs

Met-con: 21-15-9 reps of:
-OHS 95/65 (I subbed good mornings or straight leg dead lift at 155 lbs)
-burpees
***I finished in 7:04


11/30 - Warm up: CF x 2

Strength: Split jerk max effort.  I got at PR x 1 at 148 lbs - WOO HOO

Met-con: 3 rounds for time:
-20 pull ups
-40 box jumps (20 inch box)
***I finished in 8-ish mins (cant recall this score)


11/28 - Warm up: CF x 2

Strength: Thrusters 3 x 3.  I subbed push press to spare my knee today.  I got up to 115 lbs x 3.

Met-con: As high up the ladder as you can get in 10 minutes:
-2 unbroken wall balls
-4 unbroken wall balls
-6 unbroken wall balls
-8 unbroken wall balls....

Each round add two wall balls. Each round the med-ball must be kept at the chest for any "rest", if the ball is put down in the middle of the set then that set starts over. ***I subbed 1.5 pood (54 lbs) kettle bell swings at scored up to round 18.


11/25 - Open gym day due to the Thanksgiving holiday.  I did deadlift 3 x 3 and got up to 245 lbs.  NOT a PR by far.

Met-con: 21-15-9 reps of:
-Pull ups
-20" box jumps
-35 lb kettle bell swings
***I finished in 9:30


11/22 - Warmup: CF x 1

Skill: false grip, muscle up transition, muscle ups

Strength: press 3 x 3 reps.  I got up to 90 lbs x3

Met-con: for time-
60 power cleans, 135/95lb
every time the bar is dropped/reps are broken up, perform 5 burpees. 12 min time cap.  ***This was rough and when my knee started to throb and crack more than usual.  I only made it to 42 cleans with several breaks/ burpees.


11/18 - Spin bike workout for 45 mins on the cross-train setting and level 16.  Burned 372 cals

Return to the gym: 11/14, 11/15, 11/17/11 WODs - PR!

After taking a five week break from the gym (three weeks prior to delivery and two weeks postpartum) I decided to go back Monday to see if my body was ready.  I've been through three CrossFit classes with my comrades at Elysium since and although it was expectedly much harder than usual, I am happy to be back. Mommy and baby pics to follow.

11/14 - I trained with the 9:30 a.m. Elysium class and got to meet a few new fellow members.
-Warm-up: CrossFit warm-up x 1
-Strength: Back squat 3 x 3 reps.  I got up to 160 lbs which is 20 lbs lower than my PR.
-Met-con: "power Elizabeth"- 21-15-9 reps of 135lbs men/ 95lbs women power cleans, ring dips.  ***I finished in 13:30 using the red band for the dips and 95 lbs for the cleans.  Felt good to do the weight Rxd even though my time was much slower than usual for this workout.

11/15 - I trained with the 9:30 a.m. Elysium class.
-Warm-up: CrossFit warm-up x 1
-Strength: Split jerk. Focus on driving under the bar with a solid DEEP lunge. I got up to 145 lbs which is a 5 lb PR!  WOO HOO
-Met-con: AMRAP (as many rounds as possible) in 10 mins of:
"Half Cindy"
5 pull ups,
10 push ups,
15 squats
***I completed 7 rounds plus 1 pull-up

11/17 - I trained with the 9:30 a.m. Elysium class.
-Warm-up: CrossFit warm-up x 1
-Strength: Push press 3 x 3 reps.  I got up to 115 which is 10 lbs lower than my PR.
-Met-con: AMRAP (as many rounds as possible) in 15 mins of:
20 double unders,
15 KB swing, 53/35lb,
10 burpees
***My double unders are still pretty bad but I was able to finish 3 rounds plus up to 9 double unders.  One of my favorite double under examples:



I was REALLY sore on Wednesday but after lots of fish oil and some good stretching and foam rolling, I feel like a million bucks compared to a few weeks ago.  My strength has maintained pretty well but my met-con needs some repair.

Pregnancy - 37.5 weeks 10/19/11

Well it's been a few days since my last post and although I haven't worked out since 10/7, we have been busy.  I've decided to take the rest of my pregnancy off from the gym since it's been a real challenge the last few times I went in. The most difficult things I've been dealing with are the inability to breathe (even during strength training) and the strange sensation in my hips.  My hips don't feel sturdy anymore and I've noticed some cramping when walking for a few hours at a time.  The best way to describe it I guess is that they feel unstable as if they may pop out of joint which could be due to the hormone relaxin.  Wikipedia, "Relaxin widens the pubic bone and facilitates labor; it also softens the cervix (cervical ripening), and relaxes the uterine musculature. Thus, for a long time, relaxin was looked at as a pregnancy hormone."


Instead of focusing on training, I've been spending some quality time with my 2.5-year-old daughter who's world is about to be turned upside down by her baby brother's arrival.  We've been to The San Diego Zoo a few times, Balboa Park, a pumpkin patch, Disneyland, the beach and plenty of parks and play-dates with her friends.  


I'm really looking forward to joining everyone back at CrossFit Elysium and miss training with my fellow athletes.  Here are a few pics from our adventures. 

Merry-go-round at Balboa Park

"The Scary Lady"

Visiting the hippos at The Zoo

There was a true connection with these two, so cute!

A pumpkin patch in Bonita

Trying to find our way out of the corn maze

Another day at The Zoo

10/7/11 WOD - 36 weeks pregnant

I trained with the 9:30 a.m. Elysium class today. I decided to take a good break as my hip joints feel pretty loose.  The hormone relaxin has definitely kicked in.  We were at Disneyland last week and I felt my hip pop a few times due to the several hours of walking.

Warm-up: CrossFit warm up x 2

Strength only today: 4 worksets of max rep shoulder to overhead.  I went back and forth between the push press and push jerk at 80% of my three rep max (or 95 lbs).

***Score: 14, 13, 12, 10 all at 95 lbs

Here is an example of all three presses:

9/26/11 WOD

I trained with the 9:30 a.m. Elysium class while Marlie was at school.  

Warm up: CrossFit warm up x 1 and hip mobility work

Skill: handstands, handstand push ups.  I subbed muscle up transition 

Strength: Deadlift 3 x 3 reps. Each work set is three dead stop singles.  I subbed sumo deadlift to accommodate the big belly.  I worked up to 233 lbs x 3.  

Here is an example of the sumo deadlift: 

Met-con: Three rounds for time: 

-10 hang power cleans, 135 lbs (men)/ 95 lbs (women)

-15 toe to bar.  I subbed push ups for toe to bar since I cannot get my knees up and can no longer do sit ups at a reasonable speed (nor should I be on my back). 

***I finished in 5:29 with push ups and 95-lb cleans

9/23/11 WOD - 34 weeks pregnant

I trained with the 9:30 a.m. Elysium class today while Marlie was at school.

Warm-up: Hip mobility, Burgener warm-up for clean and split jerk foot work practice.

Strength: 1 rep max clean and jerk.  I opted to sub 3x3 instead to keep the weight down a bit.  I got up to 95 lbs x3, 105 x3 and 110 x3.  Although still a good 28 lbs away from my max, it felt pretty heavy today.

Met-con: AMRAP (as many rounds as possible) in 10 mins of:
-10 pull ups
-20 air squats

***I completed 7 total rounds Rx'd.

9/21/11 WOD

I trained with the 9:30 a.m. Elysium class today after a few days rest while Marlie was at school.

Warm-up: Hip mobility stretches and CrossFit warm-up x1.

Strength: Front squats 3x3.  I subbed 5 reps x 3 rounds (with a few warm up rounds) since I'm not going too heavy on squats right now.  I got up to 105 lbs x5, 125 x5 and 135 x5.

Mommy Met-con: AMRAP (as many rounds as possible) in 10 mins of:
-15 push ups
-20 step ups (24" box)

***I completed 5 rounds plus up to 12 push ups.

9/16/11 WOD - 33 weeks pregnant

I only had about 30 mins due to several appointments today so I made it a quick day at the gym.

Warm up: CrossFit warm-up x1, barbell complex for snatch, hip mobility stretches

Strength: Max effort Snatch. I got up to 98 lbs which is not a PR. Felt like an off day from the start.

Here is a picture of the snatch in action:

9/14/11 WOD

I trained with the 9:30 a.m. Elysium class today while Marlie was at school.

Warm up: CrossFit warm up x1, hip mobility stretches and Burgener warm up for clean

Strength:  max effort clean.  I got up to 133 lbs x1 which is a PR match.  I failed on 138.

Met-con: 3 rounds for time:
-20 kettlebell swings (54 lbs men/ 36 lbs women)
-15 burpees
-10 pull ups

***I did this wod as Rx'd and finished in 10:14.

Here is an awesome video just for fun of some really strong girls doing snatches and clean and jerks that the gym posted the other day:

9/12/11 WOD

Warm up: Hip mobility and shoulder pass through stretches, CrossFit warm up x 2 with pvc overhead squats and dips instead of push ups.

Strength: Overhead squat, 5 rep max.  I got up to 105 lbs x 5, not feeling it today.

Met-con:  Amrap 3 minutes, rest 2 minutes and repeat twice for max total reps:
-7 thrusters (75 lbs men/ 55 lbs women)
-7 push ups

***I completed 9 rounds plus up to 4 push ups.  SO close to 10 rounds--ugh!

9/9/11 WOD - 32 weeks pregnant

I trained with the 9:30 a.m. Elysium class today while Marlie was at school.

Warm up: Hip mobility stretches and CrossFit warm up x 2 with overhead squats and dips instead of push ups.

Strength: Dead-lift 5 rep max. I got up to 233 lbs x 5.

Met-con: 15 minutes, 30 secs on/ 30 secs off max rep pull ups.  Since my pulls are really slow right now and my swing is a little wild, I opted for 1 pood (35 lb) kettle bell swings instead.

***I got 213 reps and some sore hands.

Here I am in action today:

9/6/11/ WOD - PR

I trained with the 9:30 a.m. Elysium class today while Marlie watched her show and colored.  She was very good today considering she is sick--poor Marls.

Warm up: Hip mobility, pass-throughs, CrossFit warm up x1, use pvc overhead squats instead of regulr air squats.

Strength: overhead squats, 3x3. I got up to 113 lbs x3 which is a PR match.  Then I went for a one rep PR at 128 lbs and got it!  YAY!

Met-con:
5 min AMRAP (as many rounds as possible):
-7 overhead squats (75 lbs men / 55 lbs women)
-7 burpees
Rest 2 minutes, repeat above

***I completed 7 rounds as Rx'd although my burpees are looking pretty funny these days.

Here is one of the original CF girls, Nicole executing a good looking OHS:

9/2/11 WOD - 31 weeks pregnant

I trained with the 9:30 a.m. Elysium class today and felt pretty good.

Warm up: CrossFit warm up x 1, foam rolling and some leg stretches

Strength: back squat 3 x 3 reps.  I got up to 173 lbs x3 which is a PR match x3.

Met-con: AMRAP (as many rounds as possible) in 10 mins:
-5 dead-lift, 225 lbs men/ 155 lbs women
-5 burpees, jump over the bar

***I completed 9 rounds plus up to one burpee as Rx'd.  I was aiming for 1 minute rounds--close.

The burpees are similar to those in this video (although I'm a little slower these days :-):

8/31/11 WOD

I trained with the 9:30 a.m. Elysium class today while Marlie was at school.

Warm-up: CrossFit warm-up x 1, pass throughs and hip stretching.

Strength: overhead squat 3 x 3 reps.  I got up to 113 lbs x 3 - no PR today.

Met-con: "The boys"- this WOD is in honor of the birth of Rhys Chang (8/30/11) and his big brother Luca.
4 rounds for time of:
-5 135/95lb OR 155/105lb clean and jerks
-10 burpee wall balls (20/15lb) OR wall balls

A burpee wall ball is exactly as it sounds- do a burpee, then pick up the ball and do a wall ball.  If you do the lighter CNJs, you MUST do the burpee wall balls. If you elect for heavier CNJs you will do regular wall balls.

***I opted for the heavier clean and jerks (105 lbs) and finished as Rx'd in 10:56.

8/30/11 WOD - PR, 30 weeks pregnant

I trained with the 9:30 a.m. Elysium class today while Marlie colored, watched Elmo and jumped the kid-zone fence a few times.  She is getting more reluctant to stay in there for an hour. Good thing she starts school three times per week next week so I don't have to bring her to they gym anymore.

Warm-up: CF x 1, Burgener for jerk

Strength: Split jerk 2-2-2 reps. Three work sets of 2 reps.  After, work on even heavier singles.  I got up to 145 lbs x 1 which is a new PR.  I'm surprised as I was feeling extra tired this morning but I'm really happy with this nonetheless.  Now if I can just get my clean past 133 lbs.

Met-con:
AMRAP (as many rounds as possible) in 12mins:
-run 400m (once), then
-10 pull ups
-10 box jumps, 20 in

***I completed 5 rounds plus 6 pull ups. I subbed a row for the run as I had to keep an eye on Marlie.

8/28/11 WOD

I trained with the 12 p.m. Elysium class while Marlie mostly entertained herself and jumped the kid-zone wall a few times during our workout.

Warm-up: 400 m run followed by two rounds of
-10 sit ups
-10 burpees (I subbed push ups)
-10 air squats

Met-con only today:
-15 burpees (I subbed kettle bell swings at 35 lbs)
-25 air squats
-35 sit ups

***I completed 5 rounds plus up to 12 squats.  Thanks to Brandon for teaching today...fun class.

8/25/11 WOD "Fran"

I trained with the 9:30 a.m. Elysium class today while Marlie watched Snow White and colored.


Warm-up: run 400 m and row 500 m

Strength: front squat 3 x 3 reps. I got up to 145 lbs x 3

Met-con: "Fran"
21-15-9 reps of:
- thruster, 95 lbs men/ 65 lbs women
- pull ups

***I finished in 11:22.  WOW, I did this same workout in 6:12 in February.

Here is a great video posted on the Elysium site today:

8/23/11 WOD

I trained with the 9:30 a.m. Elysium class today while Marlie colored ALL over herself and the kid zone at the gym.

Warm-up: CrossFit warm-up x 1

Strength: back squat 3 x 3 reps.  I got up to 165 lbs x 3 (my PR is 180)

Met-con:  Three rounds for time:
-10 hang power cleans (135 lbs men/ 95 lbs women)
-10 push press/jerk, 135/95lb

***I finished in 8:45 as Rx'd.  The overhead was the worst as suspected.

8/22/11 WOD - "Cindy," 29 weeks pregnant

I trained with the 9:30 a.m. Elysium class today while Marlie played by herself in the kid zone.  This is the start to a six week nutrition challenge we're having at the gym in which we'll do this wod again at the end to determine how we've improved (among other measurements).

Warm-up: CrossFit Warm-up x2

Met-con only: "Cindy" AMRAP (as many rounds as possible) in 20 mins:
- 5 pull ups
-10 push ups
-15 air squats

***I completed 13 rounds plus 3 pull ups.  I did everything as Rx'd but my range is a little short on the push ups. Here is a video of another box doing the same workout:

8/17/11 WOD

I trained with the 9:30 a.m. Elysium class today while Marlie was in school.

Warm up: CrossFit warm-up x2

Strength: Deadlift 3 rep max effort.  I got up to 245 lbs x 3

Met-con: As many rounds as possible in 20 minutes of:
15 deadlifts (135 men/ 95 lbs women)
15 hand release push ups

***I completed 8 rounds plus up to 15 deadlifts.  I subbed regular push ups using the parallel bars to get full range of motion with the big belly in the way.  Similar to the guy in this photo: