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:

8/13/11 WOD, 28 weeks pregnant

I trained with Leon at Elysium today while Marlie played with Luca and Alessandra--thanks to them for entertaining her.

Warm-up: lot's of stretching and air squats.

Met-con: "Grace" -
30 clean and jerks at 95 lbs

***I finished in 7:36 which is about three minutes over my PR.

8/11/11 - Jeremy Henwood memorial WOD

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

On Saturday, August 6th, SDPD Officer Jeremy Henwood was assassinated while on duty in Mid-City. Jeremy also served as a Marine for 15 years. His badge # was 6378. The funeral is this Friday.  My heart goes out to his family and we'll be sending all donations from the gym to his fund.  http://www.signonsandiego.​com/news/2011/aug/07/sdpd-​officer-henwood-dedicated-​cop-marine/    

Warm-up: CrossFit warm-up x2

Strength: off

Met-con: AMRAP: (as many rounds as possible) in 40 minutes:

-63- pull ups (I used the lightest resistance band today)

-78- wall balls

-run 400 meters with weight plate (45lbs/35)

-63-burpees (I subbed push ups)

-78- air squat while holding weight plate (45/35)

-run 400 meters with weight plate

***I was able to finish up to 78 air squats with 1:40 to spare.  

Check out this article written by one of our memners, TJ Murphy

http://running.competitor.com/2011/08/features/burning-runner-an-inside-look-into-crossfit-culture_34473

8/8 and 8/9/11 WODs

8/9 - I trained alone while Marlie played in the kid zone at the Y today.

Warm-up: CrossFit warm-up x1 and 5 mins of stretching.

Met-con: 100 lunges with a 25 lb plate overhead (ugh! my legs are still fried from Sunday's lunges) followed by 35 minutes on the elliptical trainer on the interval setting.  Didn't mark the cals burned--oops.

8/8 - I trained with the 11 a.m. Elysium class this morning while Marlie colored and watched a movie.

Warm up: Burgener warm-up for cleans

Strength: Max effort clean. I got up to 123 lbs and then tried for 133 (failed twice) which is my current PR.

Met con:  500 meter row for time. I finished in 1:56, my current PR is 1:46.