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  1. 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

  2. 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

  3. 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

  4. 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

  5. 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

      3 days ago Like1 person

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

      You deserve a rest day. :-)

      3 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

      3 days ago

  6. 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! :)

  7. 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

  8. Shared Photo

    Me doing Tire Flips! :)

  9. 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

  10. 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

      7 days ago Like1 person

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

      Awesome session Elysia!

      7 days ago Like1 person

    • Francis
      Francis Great Performance
      Great Performance:

      Look at that workout Elysia!!! Awesome!!

      7 days ago

  11. 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!!!

      8 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 :-)

      7 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 ...

      7 days ago Like1 person

  12. 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

  13. 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

  14. FIT
    great Gymnastics 02:00

    Two hours of gymnastics. Lots of handstand type stuff. Strict pull ups. Hand stand push ups. Handstand walks. Fun. :)

  15. The new Pic is a part of Mel's "Bikini Experiment." LOL. I can't figure out how to not chop my head off, but, whatever. Hahahahha. I hope you like it, Mel!!!!! Girl power!

  16. FIT
    great "Fight Gone Bad" 01:00

    In teams of up to 6, spend 1 minute at each station for 3 rounds:

    Row for calories
    Sumo Deadlift High Pulls -- 75#/55#
    Box Jumps
    Push Press (same weight)
    Wall Balls 20#/14#

    Reps: 217. I fel... read more

  17. FIT
    great Squats & Bench Rest Day 01:00

    Active Rest day, but got in my squats and bench:

    Bench: 5x65#; 3x65#; 5x75#
    Back Squat: 5x115#; 3x130#; 5x145#

  18. FIT
    great Strength and WOD 02:00

    Powerlifting, Week 5, Day 2:
    ~Max Effort Bench Press -- 95# PR!
    ~Bent over Rows, 3x8 = 55#, 65#, 70#
    ~Skull Crushers, 3x10 = 35# for all
    ~Tate Press, 3x12 = 10#, 15# and 15# dumbbells
    ~150 Banded P... read more

  19. FIT
    great 14.5 + Press 01:00

    I did a variation of 14.5 this morning with my coach:

    15, 12, 9, 6, 3 for time of the following:

    Thrusters -- 55#
    Bar Facing Burpees

    Time: 7:44

    My time would've been better but I started o... read more

  20. FIT
    great Strength and WOD 02:00

    Powerlifting, Week 5, Day1
    ~Safety Bar Wide Stance Box Squat Max Effort -- 160#
    ~Conventional Deadlift, Max Effort -- 215# (PR!)
    ~GHD Back Extension w/ bar -- 3x8, 35#, 45#, 45#
    ~Conventional Deadl... read more