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#1 |
Member
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Suzanne's CrossFit Extravaganza
Hi All
![]() I've been CrossFitting since February 08 and have kept a journal for about a year now. Decided I might as well start a log here as well. About me: No athletic background at all. Fitness prior to CF was only Globo classes-step, "weight classes" with 5lb dumbbells, etc. You know-girly stuff! I was introduced to CrossFit and knew I had found what I was looking for. Current stats: 36/5'2"/110 Michael 18:48 Helen 14:17 Mr Joshua 27:45 135# Christine 14:38 Kelly 35:16 Press 65# DL 210# C&J 85# Squat 150# Push Jerk 95# PR's Mile 7:20 400m 1:25 5K 25:02 Weaknesses are HSPU, Ring Dips, Overhead lifts, Pullups. Pretty much anything upper body! Anyway, last 2 days WODs were: Aug 20- Group WOD at affiliate Run 400m 21 Squat Cleans 65# 21 Burpees 400m 15 Squat Cleans 15 Burpees 400m 9 Squat Cleans 9 Burpees 19:52 Aug 21 Helen as Rx'd 14:17 PR |
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#2 |
Member
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Re: Suzanne's CrossFit Extravaganza
5K run done through the neighborhood. Actually around 3.5 miles. Very hilly course. Took about 30 minutes. Trying to get ready for a 5K race next week in Knoxville called the Hotter N Hell 5K
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#3 |
Member
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Re: Suzanne's CrossFit Extravaganza
Active rest day. Went to the track at my son's school to run but there was some kind of event going on there. Went to the gym instead and did a 5K on the dreadmill. Time was 25:33! Pretty good for me, especially lately. Maybe I am starting to get my mojo back!! I hope so-
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#4 |
Member
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Re: Suzanne's CrossFit Extravaganza
Warm up-3 rounds
jumprope 10 GHD sit ups 10 back ext 10 OHS w PVC 5 pullups Samson Stretch Group WOD 400 m run (warm up) Every minute on the minute (until unable to finish within the minute) 1 KB swing, 1 Burpee 24 Kg 2 KB swings, 2 Burpees 3 KB swings, 3 Burpees 4........ Ran out of time on round 10-was 3 Burpees short. Then- rest 3 minutes and did: 5 KB swings, 5 Burpees EMOM for 5 rounds Cool down: 5 rounds Cindy-untimed |
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#5 |
Member
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Re: Suzanne's CrossFit Extravaganza
Group warm up
1 minute Double unders hold at bottom of squat 1 min 45 seconds Double unders hold squat 45 seconds 30 seconds Double unders hold squat 30 seconds Group WOD AMRAP 20:00 200 m run 25 pushups 25 SDHP w 24 kg KB 25 sit ups 3 complete rounds+ run, pushups,20 SDHP Didn't realize until I started the first 200m run that I have managed to fire up some killer shin splints with the extra running. OW!! Wondering if this will have enough time to get better by the race on Sunday- Could not decide between going to class or doing the WOD on my own that was posted (Thrusters, HPC, SDHP) as I love that workout. In retrospect I think I should have gone with that instead. I am constantly torn between doing my affiliate's programming or doing the WOD on my own. I really like the group dynamic but due to a lack of equipment sometimes we can't work all the skills needed in the class setting. I am lucky that we have an open gym as well so I can do either. Might take tomorrow off- |
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#6 |
Member
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Re: Suzanne's CrossFit Extravaganza
Warm up
500 m row 2 rounds of Dislocates 10 OHS w PVC 10 GHD sit ups 10 back ext Samson Stretch WOD Barbell Complex- half bodyweight-55# Every minute on the minute for 20:00 3 Deadlift 3 Squat Cleans 3 Thrusters Hard to believe how that 55# kicked my butt! Thought before about trying to go heavier but don't know that I could have finished with more. I really suck at thrusters!! Afterward did Tabata handstands. Actually did 4 sets, rested for 1 minute and did 4 more sets. |
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#7 |
Member
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Re: Suzanne's CrossFit Extravaganza
Group WOD at affiliate:
Helen Just did this last Friday on my own-was not expecting a PR but... 13:25 ![]() Was glad not to be squatting today-legs are really sore from yesterday!! |
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#8 |
Member
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Re: Suzanne's CrossFit Extravaganza
Just got back from the race. Ran in the Hotter N Hell 5K today, though it was just in the low 80's. Wanted to finish in under 26 minutes but didn't make it. My time was 26:39 and I placed third in my age division. Not my best time,but I'll take it!
![]() Tomorrow, back to CrossFit!!! |
__________________
"It's supposed to be hard. If it wasn't hard, everyone would do it. It's the hard that makes it great." My Log |
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#9 |
Member
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Re: Suzanne's CrossFit Extravaganza
Warm up-3 rounds
jumprope 10 GHD sit ups 10 GHD back ext 5 pullups 10 OHS w PVC Group WOD 5 Deadlift #175 10 Burpees 15 Box jump 20" 5 rounds with a one minute rest between rounds 13:40 I really liked this workout. I love deadlifts! Wish I could do them every day! They are by far my best and strongest lift. Guess that means I need to focus on overhead stuff which as I mentioned before, I suck at! ![]() After, worked on pullups:kipping, a few deadhang and one weighted w 10# to see if I could still do it! I can, but just one at a time. Need to work on those more. |
__________________
"It's supposed to be hard. If it wasn't hard, everyone would do it. It's the hard that makes it great." My Log |
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#10 |
Member
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Re: Suzanne's CrossFit Extravaganza
Warm up
400m treadmill run 3 rounds GHD sit ups GHD extensions 10 OHS PVC 5 Pullups Group WOD "Griff" 800 m run 400m backpedal 800 m run 400m backpedal 15:09 Had never done Griff before. Really hurts the quads on the 400's!! Cool down 10 butterfly sit ups 1 minute plank 5 rounds |
__________________
"It's supposed to be hard. If it wasn't hard, everyone would do it. It's the hard that makes it great." My Log |
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