Check out these before and after pics of one of our members and mother of two, Wendy. She made these changes in just seven months. Read her story at crossfitelysium.com
Before:
After:
9/27/12 WOD
I had some great workouts last week but it's been a few days since I've posted. We've been really busy getting everyone's schedules in order around the house. Lot's of new and exciting things happening--more to come soon.
I trained with the 10 a.m. Elysium class while Marlie and Mason played (without killing each other) in the kid zone.
Strength: Tempo dead-lifts 3x3 at 75%. I warmed up and did my three sets at 223 lbs.
Met-con:
-row 1000m
-4 mins max effort kettle bell swings
-row 1000m
***I completed both rows in a total of 8:41 (4:11 and 4:30) and did a total of 81 swings. My four mins was kind of a guess since I had to run and take a quick break to help Marls in the bathroom.
I trained with the 10 a.m. Elysium class while Marlie and Mason played (without killing each other) in the kid zone.
Strength: Tempo dead-lifts 3x3 at 75%. I warmed up and did my three sets at 223 lbs.
Met-con:
-row 1000m
-4 mins max effort kettle bell swings
-row 1000m
***I completed both rows in a total of 8:41 (4:11 and 4:30) and did a total of 81 swings. My four mins was kind of a guess since I had to run and take a quick break to help Marls in the bathroom.
9/20/12 WOD
I trained with the 10 a.m. Elysium class while Marlie and Mason played together in the kid zone. It's so cute to watch Marlie taking care of her little brother while we workout.
Strength: Push press + split jerk, not maxing out but aiming for repeated heavy sets. I subbed 5x3 deadlift at 80% in order to spare the knee on the jerks and get some posterior chain work in. I've been loosing a bit of strength there due to skipping squats so I'm going to be doing a lot of deads to make up for it.
Met-con: As many reps as possible in 15 mins of:
-run 400 meters (I subbed a 500 m row)
-max reps push press at 63 lbs. Back to the rower once you put the bar down.
***I completed 56 reps
Strength: Push press + split jerk, not maxing out but aiming for repeated heavy sets. I subbed 5x3 deadlift at 80% in order to spare the knee on the jerks and get some posterior chain work in. I've been loosing a bit of strength there due to skipping squats so I'm going to be doing a lot of deads to make up for it.
Met-con: As many reps as possible in 15 mins of:
-run 400 meters (I subbed a 500 m row)
-max reps push press at 63 lbs. Back to the rower once you put the bar down.
***I completed 56 reps
9/17/12 WOD
I trained with the 11 a.m. Elysium class today while Marlie was at school and Mason played in the kid zone.
Strength: 1 rep max deadlift. I warmed up to 285 lbs. I wanted to get 300 but failed that attempt once. It will be a good retest goal in a month as my PR is 303.
Met-con: 3 rounds for time (10 min time cap):
-30 push press at 63 lbs
-250 m row
***I completed 2 rounds plus up to 60 meters in 10 mins.
Strength: 1 rep max deadlift. I warmed up to 285 lbs. I wanted to get 300 but failed that attempt once. It will be a good retest goal in a month as my PR is 303.
Met-con: 3 rounds for time (10 min time cap):
-30 push press at 63 lbs
-250 m row
***I completed 2 rounds plus up to 60 meters in 10 mins.
9/13/12 WOD
I trained with the 10 a.m. Elysium class while Marls and Mason played in the kid zone.
Strength: Max effort snatch. I got up to 120 lbs then failed 125 lbs three times. My PR is 121 so no movement today.
Met-con: AMRAP 10 mins:
-12 burpee box jumps (24"box men/ 20" women)
-12 toes to bar
***I scaled up to the 24" box and completed 4 rounds plus 6 BBJ.
Here is an example of burpee box jumps:
Strength: Max effort snatch. I got up to 120 lbs then failed 125 lbs three times. My PR is 121 so no movement today.
Met-con: AMRAP 10 mins:
-12 burpee box jumps (24"box men/ 20" women)
-12 toes to bar
***I scaled up to the 24" box and completed 4 rounds plus 6 BBJ.
Here is an example of burpee box jumps:
9/12/12 WOD - Split jerk PR
I trained with the 10 a.m. Elysium class while Marls was at school and Mason screamed from the swing. He ended up in the playsaucer next to me during the met-con so it worked out ok.
Strength: max effort split jerk. I got up to 170 lbs which is a 5 lb PR. I felt I could have gone a little higher so we'll see next time.
Met-con: "Helen" 3 rounds for time:
-400m run
-21 kettlebell swings
-12 pull ups
***I subbed a 500 m row for the run to spare my knees and finished in 13:07. My old PR is 11+ mins but that was with the run as Rx'd and of course my met-con was much better. Going to get back there soon!
Strength: max effort split jerk. I got up to 170 lbs which is a 5 lb PR. I felt I could have gone a little higher so we'll see next time.
Met-con: "Helen" 3 rounds for time:
-400m run
-21 kettlebell swings
-12 pull ups
***I subbed a 500 m row for the run to spare my knees and finished in 13:07. My old PR is 11+ mins but that was with the run as Rx'd and of course my met-con was much better. Going to get back there soon!
9/10/12 - WOD
I trained with the 10 a.m. Elysium class while Marls was at school and Mason slept in the swing. My friend Dave was in town so he was able to join me and check out the place I spend so much of my time :-) He kicked butt and it was a blast having him!
Strength: Back squat for 3 rep max. I warmed up to and maxed out at 190 lbs today. I thought my old PR was 185 x 3 but it was actually 195 so no PR for me today.
Met-con: Tabata pull ups. 20 seconds on, 10 secs of rest for 8 cycles straight or 4 mins total. ***I completed 61 as Rx'd.
Strength: Back squat for 3 rep max. I warmed up to and maxed out at 190 lbs today. I thought my old PR was 185 x 3 but it was actually 195 so no PR for me today.
Met-con: Tabata pull ups. 20 seconds on, 10 secs of rest for 8 cycles straight or 4 mins total. ***I completed 61 as Rx'd.
9/7/12 WOD
I trained with the 10 a.m. Elysium class while Marls was at school and Mason slept in the swing in the gym kid zone.
Strength: full snatch + 2 overhead squats. I worked up to 113 lbs for the sequence.
Met-con: 10 minutes, get as many ring dips as possible. Preform 14 jumping lunges at the top of each minute. ***I completed 65 dips Rx'd.
Here is a quick example of jumping lunges:
Strength: full snatch + 2 overhead squats. I worked up to 113 lbs for the sequence.
Met-con: 10 minutes, get as many ring dips as possible. Preform 14 jumping lunges at the top of each minute. ***I completed 65 dips Rx'd.
Here is a quick example of jumping lunges:
9/4/12 WOD
Strength: 1 full clean + 2 front squats. Make a weight three times (per sequence) before advancing in weight. I worked up to 123 lbs for three sets being careful not to push my knee yet with squats.
Met-con: 10 minutes: As many reps as possible of double-unders. Complete 15 kettlebell swings (53/ 35 lbs) at the top of every minute. I scaled up to the men's weight of 53 lbs which was a mistake. I ended up having to reduce my reps to 10 during round six as I couldn't get past 12 reps per minute. ***I completed 42 DUs but was only able to get them in during four of the rounds.
Met-con: 10 minutes: As many reps as possible of double-unders. Complete 15 kettlebell swings (53/ 35 lbs) at the top of every minute. I scaled up to the men's weight of 53 lbs which was a mistake. I ended up having to reduce my reps to 10 during round six as I couldn't get past 12 reps per minute. ***I completed 42 DUs but was only able to get them in during four of the rounds.
9/3/12 WOD
I trained with the 10 a.m. Elysium class while Marlie had a play date and Mason slept in the kid zone.
Strength: Back squat 4x3 @100% of your 3 rep max. I warmed up to and did my four sets at 185 lbs.
Met-con: "Fran"
21-15-9 reps of:
-Thrusters (95 lbs men/ 65 women)
-Pull ups
***I finished in 6:15 which is sadly not a PR.
Strength: Back squat 4x3 @100% of your 3 rep max. I warmed up to and did my four sets at 185 lbs.
Met-con: "Fran"
21-15-9 reps of:
-Thrusters (95 lbs men/ 65 women)
-Pull ups
***I finished in 6:15 which is sadly not a PR.
8/31/12 WOD
I trained with the 10 a.m. Elysium class while Marlie was at school and Alessandra took care of Mason--thanks Rhys for helping out too!
Strength: 2 power snatch + 1 full snatch. Reps do not have to be unbroken. Work technique, do NOT go heavier than 70% of 1RM. I worked up to 103 lbs for three sets of the sequence.
Met-con: Row 1000 m for time. ***I finished in 3:59 - UGH! Thought I was going to die after this...not my favorite "short" wod
Strength: 2 power snatch + 1 full snatch. Reps do not have to be unbroken. Work technique, do NOT go heavier than 70% of 1RM. I worked up to 103 lbs for three sets of the sequence.
Met-con: Row 1000 m for time. ***I finished in 3:59 - UGH! Thought I was going to die after this...not my favorite "short" wod
8/30/12 WOD
I trained during open gym hours at Elysium with Alessandra today while Mason and Marlie hung out in the kid zone.
Met-con only: "Annie" redemption:
50-40-30-20-10 double-unders and sit-ups. I scaled up to GHD sit-ups and made it through the round of 30 this time before switching to toes-to-bar. Surprisingly the doubles were the easiest part today. Don't know what it is, but high rep GHDs make me want to throw up every time.
***Finished in 25:20
Here is a video instruction for GHD sit-ups:
Met-con only: "Annie" redemption:
50-40-30-20-10 double-unders and sit-ups. I scaled up to GHD sit-ups and made it through the round of 30 this time before switching to toes-to-bar. Surprisingly the doubles were the easiest part today. Don't know what it is, but high rep GHDs make me want to throw up every time.
***Finished in 25:20
Here is a video instruction for GHD sit-ups:
8/29/12 WOD
I trained with the 10 a.m. Elysium class today while Marlie was at school and Mason slept in the swing.
Strength: push press x 3, split jerk x 2. Go for max weight for all 5 reps in a row. I worked up to 135 lbs for the final set.
Met-con: AMRAP 12 mins:
-15 overhead squats 95/65 lbs
-run 200m
***I misread the weight and did the wod with 55 lbs. I also subbed a 250 m row for the run so spare the knees and completed a total of 4 rounds plus 15 OHS.
Strength: push press x 3, split jerk x 2. Go for max weight for all 5 reps in a row. I worked up to 135 lbs for the final set.
Met-con: AMRAP 12 mins:
-15 overhead squats 95/65 lbs
-run 200m
***I misread the weight and did the wod with 55 lbs. I also subbed a 250 m row for the run so spare the knees and completed a total of 4 rounds plus 15 OHS.
8/28/12 WOD
I trained with the 10 a.m. Elysium class today while Marlie and Mason played in the kid zone.
Strength: Back squat 3x5. I warmed up to 155 lbs and did my three sets by five reps at that weight.
Met-con: Short one toady...
-Row 500
-50 sit ups
-Row 400
-40 push ups
I finished in 13:01. Terrible day for met-con...first time in months I thought I was going to throw up. I went as slow as needed to avoid getting sick and felt like I was moving at a snails pace.
Strength: Back squat 3x5. I warmed up to 155 lbs and did my three sets by five reps at that weight.
Met-con: Short one toady...
-Row 500
-50 sit ups
-Row 400
-40 push ups
I finished in 13:01. Terrible day for met-con...first time in months I thought I was going to throw up. I went as slow as needed to avoid getting sick and felt like I was moving at a snails pace.
8/21/12 WOD - Split jerk PR
I trained with the 10 a.m. Elysium class today while Marlie and Mason hung out in the kid area.
Strength: 1 rep max split jerk. I warmed up to 145 lbs x3 and then went for singles. I got up to 167 lbs which is a 2 lb PR and think I could have gone a little heavier.
Met-con: Half "Cindy" (AMRAP 10 mins):
-5 pull ups
-10 push ups
-15 squats (I subbed 53 lb kettle swings to spare the knees)
***I completed 7 rounds plus up to 3 pulls
Strength: 1 rep max split jerk. I warmed up to 145 lbs x3 and then went for singles. I got up to 167 lbs which is a 2 lb PR and think I could have gone a little heavier.
Met-con: Half "Cindy" (AMRAP 10 mins):
-5 pull ups
-10 push ups
-15 squats (I subbed 53 lb kettle swings to spare the knees)
***I completed 7 rounds plus up to 3 pulls
8/17/12 WOD
It's been a while since I've posted. Sleep deprivation has taken it's toll once again with Mason back on sleep training. Luckily I have a bit of energy in the mornings so I've still been getting into the gym. Here is a video Coach Paul took of me doing "Randy" (75 muscle snatches at 63 lbs for time) last week. No PR but close:
I trained with the 10 a.m. Elysium class today while Marls was at school and Mason slept in the swing. He's getting pretty big for that so I'll have to find a new means of entertainment for him soon.
Strength: sequence of 2 power snatches + 1 squat snatch. I warmed up to 103 lbs and did three sets across at 103.
Met-con: Five rounds for time:
-40 double-unders
-15 overhead squats at 65 lbs
***I finished in 21:29.
I trained with the 10 a.m. Elysium class today while Marls was at school and Mason slept in the swing. He's getting pretty big for that so I'll have to find a new means of entertainment for him soon.
Strength: sequence of 2 power snatches + 1 squat snatch. I warmed up to 103 lbs and did three sets across at 103.
Met-con: Five rounds for time:
-40 double-unders
-15 overhead squats at 65 lbs
***I finished in 21:29.
7/29/12 WOD - "Isabel" PR
I trained with the 10:30 a.m. Elysium class while the kids were home with dad.
Strength: Split jerk for 1RM. I got up to 155 and stopped to spare the knee. My max is 165 lbs.
Met-con: "Isabel"
-30 snatches for time. ***Took me 4:17 which is a PR from 10+ minutes more than a year ago.
We left for a week long trip to Mexico on 7/30 where I was able to sneak in a few wods. Cute pics of the kids to follow. We also got some good zip line shots.
Strength: Split jerk for 1RM. I got up to 155 and stopped to spare the knee. My max is 165 lbs.
Met-con: "Isabel"
-30 snatches for time. ***Took me 4:17 which is a PR from 10+ minutes more than a year ago.
We left for a week long trip to Mexico on 7/30 where I was able to sneak in a few wods. Cute pics of the kids to follow. We also got some good zip line shots.
7/23, 7/25, 7/26 and 7/27/12 WODs - "Cindy," snatch and OHS PRs
Sleep deprivation has finally taken it's toll. Poor Mason has his first two teeth so he hasn't been sleeping well despite our sleep training efforts. I only have the numbers for my wod today as I've been too lazy/ tired/ exhausted the past few days to write anything down.
7/27 - I trained with the 10 a.m. Elysium class today while Marls was in school and Mason slept soundly--thanks baby! It was a good group this morning, we have some great new athletes to train with.
Skill: double-unders, max reps. I got up to 20 unbroken today, my max is 30 and my mid-Aug goal is 40 so I still have some work to do. Luckily the knees seem to be back in action as of Thursday so I'm happy to start practicing all jumps again.
Strength: Overhead squat for 1 rep max. I got up to 143 lbs (new PR) today and felt I could have gone a little heavier. We'll see next time.
Met-con:
70 toes-to-bar for time. At the top of every minute, perform 4 burpees. ***I finished in 7:46
Also things to note this week are a new "Cindy" PR score of 17 rounds plus up to 8 squats.
"Cindy:"
-5 pull ups
-10 push ups
-15 squats
AMRAP in 20 mins
Snatch PR of 121 lbs--SO STOKED on this one!
7/27 - I trained with the 10 a.m. Elysium class today while Marls was in school and Mason slept soundly--thanks baby! It was a good group this morning, we have some great new athletes to train with.
Skill: double-unders, max reps. I got up to 20 unbroken today, my max is 30 and my mid-Aug goal is 40 so I still have some work to do. Luckily the knees seem to be back in action as of Thursday so I'm happy to start practicing all jumps again.
Strength: Overhead squat for 1 rep max. I got up to 143 lbs (new PR) today and felt I could have gone a little heavier. We'll see next time.
Met-con:
70 toes-to-bar for time. At the top of every minute, perform 4 burpees. ***I finished in 7:46
Also things to note this week are a new "Cindy" PR score of 17 rounds plus up to 8 squats.
"Cindy:"
-5 pull ups
-10 push ups
-15 squats
AMRAP in 20 mins
Snatch PR of 121 lbs--SO STOKED on this one!
7/22/12 WOD
I trained with the 10:30 a.m. Elysium class while Marlie and Mason played in the kid zone.
Strength: I wanted to test my knee today so did 5x5 back squats at 145 lbs (65% of my max). First time squatting at all in two weeks and it felt pretty good. I'll see how it feels in the morning.
Met-con: "Fran"
21-15-9 reps of:
-Thrusters (95 lbs men/ 65 women)
-Pull ups
***I finished in 5:36 which is a 50 second PR.
Check out this video of Jason Kaplan doing the same workout in 1:53!
Strength: I wanted to test my knee today so did 5x5 back squats at 145 lbs (65% of my max). First time squatting at all in two weeks and it felt pretty good. I'll see how it feels in the morning.
Met-con: "Fran"
21-15-9 reps of:
-Thrusters (95 lbs men/ 65 women)
-Pull ups
***I finished in 5:36 which is a 50 second PR.
Check out this video of Jason Kaplan doing the same workout in 1:53!
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