2/8/12 WOD - Push press PR

I trained with the 9:30 a.m. Elysium class while Mason cried and slept in the swing and Marlie played and watched Alice in Wonderland.  Thanks to Leon for soothing Mason to sleep.

Warm-up: CF warm-up x1

Skill: Double under practice

Strength: Push press.  I got up to 135 lbs x3--PR by 5 lbs.

Met-con: AMRAP (as many rounds as possible): 3 mins, 1 min rest for 4 total cycles:
-5 pull ups
-10 air squats

***I got up to 17 rounds plus 3 pull ups.

2/4/12 WODs - Rokfit competition

I trained at Elysium with a few members who also signed up for the Rokfit Cyber competition this weekend.  Rokfit released two wods for Saturday and one for Sunday which needed to be recorded and sent in via video link.

WOD #1

The Couplet
15-12-9 reps for time of...

-Overhead Squat -  (men 135lbs/ women 95lbs)
-Bar Facing Burpees

STANDARDS:

Overhead Squat: The OHS starts and ends in full lockout with head neutral. The athlete must pass through a full squat below parallel. Bar must be taken from ground and use same bar for burpees.

Bar Facing Burpees: Starts standing with full knee and hip extension. Athlete takes chest and thighs to the ground and then jumps over the bar. Athlete must with both feet leaving and landing at the same time.

***I finished in 12:17 and placed 30th overall for that event.

WOD #2

The Triplet
10,9,8,7,6,5,4,3,2,1 reps for time of...

-Pull-ups (chin breaks vertical plane)
-Dumbbells ground to overhead - (men 50lb DB's/ women 30lb DB's)
-Box jump - (men 30" box/ women 24")

STANDARDS
Pull-Ups: Athlete must start with arms in full extension and chin must break vertical plane of the bar each rep.

DB Ground to Overhead: Object starts on the ground and finishes overhead with full lockout (only part of the DB needs to touch the ground, does not need to be flat on ground each rep, but left and right side must tap the ground)

Box Jumps: Athlete must jump on top of the box and show stability with open hips before jumping back to the ground.

***I finished in 14:51 and placed 31st overall for that event.

I DNF'd the competition though because I didnt participate on Sunday.  Too many sleepless nights in a row with a new baby and a cold finally got to me.

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.

12/23, 12/26 and 12/27/11 WODs

12/27 - Warm up: CrossFit warm-up x 2

Strength: 3 position squat clean (from high hang, just below the knee cap and from the ground).  I got all three up to 123 lbs.  My knee felt better today so I was able to drop under the bar a little better.

Met-con: for time
-run 800m
-50 burpees.  ***I finished in 8:20

12/26 - Warm-up: 10 squats, 10 push ups, 10 sit ups, 10 back extensions, 400 m run.

Met-con only: 300 burpees for time.  ***I finished in 27:53.  I was aiming to get under 27:51 which is what my friend Chris got but I just didn't make it.  I was in disbelief as I watched the clock pass up the time I needed by two seconds!

12/23 - Warm-up: CF x 1

Skill: pistols.  This has always been a tough one on my knees due to my stability and pain issues.  I had to scale these to a box.  Trying to go all the way down with scaling was just too painful.
Here is a quick tutorial on pistols:


Strength: press 3 x 3 reps.  I got up to 90 lbs x 3 and 95 x 2

Met-con:
-run 400m, then four rounds of:
-10 burpees
-10 pistols (5 each leg)

***I didnt record this time but remember it was just under 8 mins.

12/20 and 12/21/11 WODs - PR!

12/21 - Warm up: CrossFit warm up x 1

Strength: back squat 3 x 3 reps.  I got up to 175 lbs x3 which is a PR by two lbs!  I'll take it.

Met-con: AMRAP (as many rounds as possible) in 12 mins of:
-5 thrusters, 95 lbs men/ 65 lbs women
-10 pull ups
***I completed 8 rounds plus up to 4 thrusters.


12/20 - Warm up: CF x 1

Skill: double-unders. After getting warm, work for ~ 5 min, or if proficient at doubles go for 1-2 max effort sets.  I subbed 24" box jumps as my knees were still recovering from the doubles on Friday. 

Strength: behind the neck push press 3 x 3 reps.  I got up to 120 x 2, failed on the third rep.

Met-con:
Open Sectionals 2011 WOD #3: 
-Squat clean to overhead, 165 lbs men/ 115 lbs women. AMRAP 5min. ***I completed 11 rounds which is three more than I did April--PR!

We got to go ice skating last week which was also a mini-wod, surprising how my low back felt tired after a few rounds even when not carrying Marls:

12/14 and 12/16/11 WODs

12/16 - I trained with the 9:30 a.m. Elysium class while Mason slept in the swing.  I tried the freeway on the way there to get him to sleep but it didn't work so I soothed and shushed him until he was pacified.  Marls was at school today. Warmup: CF x 1

Strength: deadlift. Work up to ONE work set of 5 dead stop deadlifts. Ideally, this set should be near your 1RM. DO NOT DO FIVES all the way to the work set- take jumps, warm up properly, and as the weight gets heavier just pull it once or twice.  I worked up to 253 lbs x 5 (one at a time with breaks), my one rep max is 275 lbs. 



Met-con:
10 KB swing, 53 lbs men/ 35lb women
20 double-unders (sub 60 singles, no singles until at least 2min have gone by. WORK THE DOUBLES).
AMRAP (as many rounds as possible) 5 min.

Rest 3min, then-

10 KB front squat, 53/35lb
20 double-unders
AMRAP 5 min.

Score is total rounds across both intervals.   ***I completed 4 rounds and up to 10 kettle bell swings.  My doubles lack something to be desired but I did the wod Rx'd as I need the practice.

12/14 - I went to train with the 9:30 a.m. Elysium class and had to leave after trying to soothe Mason for 20 mins with no success.  I was bummed because it was snatch day and I love that lift.  I went home and rode the spin bike for 35 mins, level 16 on the cross train setting instead.  ***I burned 302 cals.

12/9 and 12/13/11 WODs

12/13 - I trained with the 9:30 a.m. Elysium class today while Mason hung out and watched/ cried.  Warm up: CrossFit warm up x 1

Strength: bench press 3 x 3 reps.  I got up to 113 lbs x3 (pr match).  I feel like I could have gone higher but I ran out of time and Mason was crying A LOT today.  It's too hard to let him cry it out and it's disruptive to the class so I had to keep running over to him to comfort him.

Met-con: "Angie"- for time:
100 pull ups
100 push ups
100 sit ups
100 squats

Complete all of one movement before moving on to the next.  ***Mason interrupted my workout several times so I stopped timing it after completing the pull ups. At one point I was doing push ups with him under my left armpit--poor guy. I finished up to 48 sit ups in around 20 mins and finished the remaining 52 sit ups and 100 squats at home.  Here is a great video posted on the Elysium site today:



12/9 - I trained with the 9:30 a.m. Elysium class today while Mason slept in his car seat.  Warm up: CF x 2

Strength: Thrusters 3x3. I got up to 103 x3 (20 lbs off my pr).

Met-con: Tabata thruster, (95 lbs men/ 65 lbs women (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).  ***I scored 34 in the eight cycles.

12/7/11 WOD - "Oly Death"

I trained with the 9:30 a.m. Elysium class and SO glad I did, this would have sucked alone!

Warm-up: CrossFit warm-up x2

Strength: off

Met-con: "Oly Death"

5 rounds for time, (135 lbs men/ 95 lbs women)
-15 dead lifts
-12 hang power cleans
-9 front squats
-6 push jerks

The front squats were by far the worst.  Along with my met-con, my flexibility and range of motion need work.  ***I finished in 28:09.  SO sore already

12/6/11 WOD

I trained with the 9:30 a.m. Elysium class while both Marlie and Mason hung out in the kid zone.  It was iffy at first but once Mason went to sleep and Marlie stopped jumping the fence, I was able to get down to work.

Warm up: CF x 1

Strength: Shoulder press 3x3. I got up to 95 lbs x2 - no PR

Met-con: AMRAP (as many rounds as possible) in 15 minutes:
-10 burpees
-20 push presses (75 lbs men/ 55 lbs women)
-30 air squats
***I did this wod Rx'd and completed 4 rounds plus up to 11 push presses.  I can finally feel my met-con improving.