WOD: 10/31/17
"Pumpkin Smash!"
31 minute AMRAP with a partner of:
10 Pumpkin Head Cutters, 53/35-lbs.
31 Sit-ups
10 Pumpkin Step-ups, 53/35-lbs.
31 Burpees
10 Pumpkin Push Presses, 53/35-lbs.
31 Box jumps
*each Partner must do all 10 reps with their own pumpkin, but may share all the 31s, one person working at a time.
Announcement:
Wear a Costume to WOD for Halloween, this Tuesday!
There will be a fun partner workout, so dress up and workout!
WOD: 10/30/17
3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35/25-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35/25-lb. dumbbell hang squat cleans
Rest 5 minutes between rounds.
Check out this video and commentary of Dan Bailey performing this workout:
WOD: 10/29/17
We will be rowing!
WOD: 10/28/17
"Bradley"
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
WOD: 10/27/17
Deadlift 10 - 10 - 10 reps
10 rounds of:
10 Toes to bar
10 Push-ups
WOD: 10/26/17
3 rounds each for time of:
Row 500m
Run 400m
30 Box Jumps
20 Pull-ups
Rest 2+ minutes between rounds
Name: Elise Elliot-Smith
Occupation: Ornithologist by day, health coach also by day and night.
Dream WOD: Anything with rope climbs
Goat (the thing you don’t like working on, but need to): Deadlifts and Double Unders
When and why did you start Crossfit? What made you chose Crossfit Train? I really wanted to get and stay fit year round. I ran and biked but joined Crossfit Train almost 4 years ago when the rain started coming - I didn’t want the weather to slow me down.
Tell us more about being an ornithologist: I study shorebirds of conservation concern. My biggest success as an ornithologist is leading work with federally endangered piping plovers that resulted in the designation of National Parks in the Bahamas.
What exactly is a health coach: A health coach is someone who can stand by another person and help them figure out ways that they can improve their health through nutrition and other lifestyle factors. Health coaches encourage their clients and support them so they can achieve optimal health.
How did you end up becoming a health coach? My mom had Alzheimer’s, and my grandmother did to. The disease runs through my matrilineal line. During my mother’s journey with Alzheimer’s I realized that lifestyle factors play a huge part in preventing the disease. And then five years ago, when my kids were two years old and they wouldn’t ride in stroller and wouldn’t walk more than a mile - I became sedentary and all this happened while a close friend was diagnosed with cancer. I knew I needed to reevaluate my health and fitness.
I started spending all my time researching nutrition. Then I heard about the Institute for Integrative Nutrition (IIN). I immediately became interested in it. I had been working part-time since my kids were born and I was ready to go back to work full time. I knew I didn’t want to spend more time in front of a computer and I knew I wanted to work with people – I really wanted to share my passion of fitness and nutrition with others. So I enrolled in the Health Coach Training Program through IIN.
When do you finish your program? I finish the basic Health Coach Training Program in early November and am ready to start seeing clients now. I am simultaneously taking a hormone health class which finishes in April, so that I can give clients more guidance in balancing hormones.
Who would want to talk to you? People who have not heard of Paleo, or people who feel like Paleo doesn’t work for them or people who are resistant to following Paleo but want to eat well. I can also help people who just don't feel well or feel their hormones are out of whack or people who are eating pretty healthy but their energy levels low or they feel they can’t lose weight.
I am also interested in helping people manage stress. Going through a divorce, I experienced long term stress and depression. For me, taking care of myself through exercise and nutrition was my salvation through those times.
A lot of people don’t get the connection between mental health – and physical fitness and diet.
How do we find you? The first thing I am doing for Crossfit Train is preparing some info about Paleo for new members. Existing members can receive information too by request. Stay tuned for some nutrition and lifestyle tips on the blog.
If you want a one-on-one consultation you can reach me at:
Elise Elliott-Smith
Holistic Health and Nutrition Coach
252 SW Madison Ave, Suite 170
Member Request
Please help by sharing your favorite recipes and websites with Elise. Help her learn more, Elise would also love to talk to folks who don’t do eat paleo but have found success with other foods or ways of eating. She is curious about any tips or diets that have worked for members or led to gains in the box.
What is your favorite Paleo recipe: I am not strict paleo but we do gluten-free and wheat-free cooking at home. Here is my favorite simple Paleo recipe (my kids love it too):
Banana Pancake.
One mashed banana
3 eggs
3 Tablespoons of almond flour or coconut flour (or mix).
Fry in pan and serve with fresh fruit (dash of maple syrup - optional).
WOD: 10/25/17
Back Squat 10 - 10 - 10 - 10 - 10 reps
5 minute AMRAP of:
Dumbbell Burpee Squat Clean Thrusters, 50/35-lbs.
WOD: 10/24/17
50-40-30-20-10 reps of:
Kettlebell Swings, 53/35-lbs.
Ab-mat Sit-ups
Single KB Push Presses, 53/35-lbs
L-sit (seconds)
WOD: 10/23/17
Snatch 3-3-3-3-2-2-2-1-1 reps
12 minute AMRAP of:
10 Power Snatch, 95/65-lbs.
40 Double-unders
WOD: 10/22/17
Power Snatch 5 x 3
Snatch 5 x 2
Power Clean 5 x 3
Clean and Jerk 5 x 2
Back Squat 3 x 8
Front Squat 4 x 4
Finisher
Planks 3 x :60
Good Mornings 3 x 15 reps
