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  1. FIT
    great Sprints and Snatches 01:00

    4 Rounds for time:

    Sprint 400m
    7 snatches -- 95# (women)
    Rest 2 minutes
    Your score is your slowest time.

    Score: 2:37

    My fourth round was indeed my slowest. I had 2:22 for Round 1 and 2:32 for bo... read more

    • Francis

      Excellent job Elysia! You set such a high standard for the rest of us :)

      about 2 hours ago Like

    • D S.
      D S.

      Great work!

      about 2 hours ago Like

  2. REST DAY! No, really. I did. I did NOTHING but work in the morning and bake an apple pie in the afternoon. :)

  3. FIT
    great Back Squats 'n Stuff 01:00

    Find a 1Rep Max for Back Squat, then:

    3 Rounds for time:
    10 Shoulder to Overhead -- 95# (women)
    10 Box Jumps -- 24" (women)

    Time: 3:10. I used 75# but Rxed the box jumps. AND I got a new B... read more

  4. FIT
    great Cleans, Ring Dips, Pull ups 01:00

    5 minute AMRAP:
    10 Ring Dips
    5 Power Cleans -- 155#/105#

    Rest 2 mins, then another 5 Minute AMRAP:
    5 Strict Pull ups
    5 Squat Cleans -- 135#/95#

    Rounds: 4+10, 4+3

    I used 85# and 75#, as today was... read more

  5. FIT
    great "Annie" and Atlas Stone Carries! 01:00

    My favorite Nasty Girl, "Annie" --

    Double unders
    Sit ups

    Time: 6:37

    So, this is a good Annie. A "great" Annie is 6 minutes or less. So, I'm close!! After,... read more

    • James D.
      James D. Nice Job
      Nice Job:

      I can say that this reads tough all over it and the look of that huge stone ball says it all, well done getting of the ground

      4 days ago

    • Peneloperae You Rock
      You Rock:

      That sounds like a great Annie!! Wow!!!! You rock Elysia :)

      4 days ago

    • Gavin

      Atlas stone carry ! phew!

      4 days ago Like1 person

    • David G.
      David G.

      Great job tackling Annie, that's an impressive time! And nice work with the stones, what's next caber toss?:-)

      4 days ago Like1 person

  6. FIT
    great Powerlifting Seminar Finale 02:00

    Crushed it today by getting a PR in all three lifts!

    ~Wide Stance Box Squat. 7 weeks ago = 155#. Today = 165#. (I think I would've gone higher if I hadn't done all those squats yesterda... read more

  7. FIT
    great WOD w/ Friends 01:00

    Friday Specialty WOD with the girls!

    First, a Back Squat Ladder. Start at 85#. One person goes at a time and does 3 High Rack Back Squats. Anyone who gets through it gets to move on. Add 5# each g... read more

  8. FIT
    great Running 'n stuff 02:00

    Last Day of Strength Training before our big finale Saturday! (Going for PRs). We did floor bench and accessories and core work.

    Then the WOD:
    AMRAP in 15 mins:
    Run to the track and back
    20 Kettle... read more

  9. FIT
    great Clean and Jerks 01:00

    Find a 1 Rep Max for Clean and Jerk, then:
    For time,
    100 double unders
    15 Power Cleans, 185#/125#

    Time: 3:13

    I used 90# for the workout and got a new Clean and Jerk PR at 105#! I was so proud of ... read more

  10. FIT
    great Powerlifting, Week 7, Day 1 02:00

    ~Safety Bar Wide Stance Box Squats, 12x2, 55% on the bar and 25% Chains
    ~Deadlifts, 8x1, Speed Pulls, 76# of band tension and 85# on the bar
    ~Front Squats, 3x5, 105#, 125#, 130# (PR!)
    ~Romanian Dea... read more

  11. FIT
    great I Lied. 01:00

    So I went back to work this afternoon and my favorite coach was there and I just couldn't resist doing the WOD!!

    Find a 1 Rep Max for Snatch, then:
    21, 15, 9
    Pull ups
    Handstand push ups

    Ti... read more

  12. FIT
    Bench and Squats

    Wasn't up for today's WOD and it's been awhile since I had a rest, so I just did my bench and squat routine for Monday (I'm into the third month of it, where you add five pounds... read more

    • Aidan F.
      Aidan F.

      Well done Elysia...super effort. I was thinking of picking up a few weights...or should I say buying some...I'll obviously be picking them up...well I hope so

      10 days ago Like1 person

    • Show 3 more comments...
    • Mel Z.
      Mel Z.

      You deserve a rest day. :-)

      10 days ago Like1 person

    • James D.
      James D. Nice Job
      Nice Job:

      We know the "rest " word is alien to you :-) still that is an easy session for you Elysia, nice one

      9 days ago

  13. VELO
    great Stationary Spin 8.3 mi 00:30 16.6mph pace

    Just a little spin to get the heart going and clear the mind! :)

  14. FIT
    great WOD and Row Clinic

    Partner WOD -- Teams of 2
    4 Lap Buy-in, together
    Then 5 rounds of:
    10 Hang Cleans 185#/125#
    30 Burpees
    4 Lap Buy-out, together

    Time: 25 minutes-ish (I forget)

    I worked with my pal Wendy, who'... read more

  15. Shared Photo

    Me doing Tire Flips! :)

  16. FIT
    great Team WOD 01:00

    Did a WOD with a friend today at her house, with out favorite coach who loves to program for us:

    50 Medicine Ball Ground to Overheads -- 50#
    40 Burpee Box Jumps
    30 Dumbbell one-arm snatches -- 35#... read more

  17. FIT
    Powerlifting, Week 6, Day 2

    ~Bench Press, 50% bar, 40% band -- 9x3, varying grips
    ~Push Press with Bands, 3x8, 35#, 45#, 55#
    ~Pull ups, strict 3x5
    ~Dumbbell bent over rows, 3x20, 20#, 25#, 25#
    ~Dumbbell skull crushers, 3x30, ... read more

    • James D.
      James D.

      Yeah okay! rest day indeed, full session for me that. I got the pistol idea when I saw two members at the gym that attend the crossfit doing them in their workout, just thought it would be a good addition to strengthen the knee up

      14 days ago Like1 person

    • Show 3 more comments...
    • David G.
      David G.

      Awesome session Elysia!

      14 days ago Like1 person

    • Francis
      Francis Great Performance
      Great Performance:

      Look at that workout Elysia!!! Awesome!!

      14 days ago

  18. FIT
    great Deadlifts and Tabata 01:00

    Find a 5 Rep Max for Deadlift. I got a PR today at 200#! Then, a tabata WOD:

    45 seconds of work, 15 minutes of rest, 4 rounds of each:

    Kettlebell swings
    Toes to bar
    Push ups
    Box Jumps

    Your scor... read more

    • D S.
      D S.

      Nice job!!!

      15 days ago Like1 person

    • Show 4 more comments...
    • James D.
      James D. You're an Inspiration
      You're an Inspiration:

      Just looked back at your schedule Elysia, there's no days off "rest days" I mean, superb work from you and never a days let up either. Not a greenie this time, something better I think :-)

      14 days ago

    • Elysia

      Wow, thank you James! A greenie earlier and now a Gold Star. You're the best! And yeah, I'm bad -- I need a rest day. I'm trying to call today a rest day even though I did the strength class ...

      14 days ago Like1 person

  19. FIT
    Double Duty 03:00

    Powerlifting, Week 6, Day 1:

    ~Safety Bar Wide Stance Box Squats, 12x2 w/ 50% weight and 40% chains
    ~Deadlift Speed Pulls, 8x1, with 40% weight and 30% chains
    ~Deficit Deadlifts, 3x8, 125#, 145#, 1... read more

  20. FIT
    great 2 Metcons 01:00

    AMRAP in 5 minutes:
    8 Pull ups
    4 Handstand Push ups
    Rest 2 minutes, then, AMRAP in 5 Minutes:
    4 Jerks -- 105# (women)
    10 alternating pistols

    Rounds: 4+2; 5

    I scaled to 85# because I had it in my ... read more