Suzanne's CrossFit Extravaganza

[Suzanne Campbell]

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

[Suzanne Campbell]

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 Running has been suffering lately as I have been trying to be more strength focused. Will do some extra running this week to be ready for that. I seem to have lost my extra gear!

[Suzanne Campbell]

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-

[Suzanne Campbell]

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

[Suzanne Campbell]

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-

[Suzanne Campbell]

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.

[Suzanne Campbell]

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!!

[Suzanne Campbell]

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!!!

[Suzanne Campbell]

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.

[Suzanne Campbell]

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