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Old 10-04-2009, 04:44 PM   #41
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

On vacation in Orlando this week. Took the last 2 days as rest days. Today ventured over to the "gym" here to do a workout. Have been here many times so knew what I had to work with. Not much! Anyway at least they have dumbbells. They are the kind with knurling and huge plates on them, but better than nothing.

400 m treadmill run
21 thrusters 20# DB
21 pushups
400 m run
15 thrusters
15 pushups
400 m run
9 thrusters
9 pushups
400 m run

17:37

Felt terrible as I had been sitting in the sun all day prior and was probably dehydrated some.

Tomorrow I am going to Crossfit Firebase! Whoohoo! Can't wait
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Old 10-05-2009, 08:24 AM   #42
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Today I visited CrossFit Firebase. It was awesome! Thanks Jason and I enjoyed meeting everyone today

Warm up

GHD sit ups
back ext
pullups
KB swings
dislocates
OHS w PVC

WOD

10 Front Squats 75#
25 sit ups
9 Front Squats
15 ball slams 15#
8 front squats
25 sit ups
9 front squats
15 ball slams
10 front squats

5:38

I think I got the rep scheme and my time right! It seemed llike a longer workout--

skill work

Tabata

run holds w feet anchored. Painful!!

Had a great time and plan to go back at least once more before the week is over.
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Old 10-07-2009, 08:19 AM   #43
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Back to CrossFit Firebase. Today's WOD

800 m run
5 rounds of

3 HSPU (band asst)
6 dips- parallel bars sub for ring dips
9 pushups

800 m run

19:38
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Old 10-08-2009, 05:28 PM   #44
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Last day visiting CrossFit Firebase. Today was a skills day

10-15 minutes each

Kipping
Double unders
Muscle up progressions

Was excited to get the practice on muscle ups. This had been a goal for this year, but a bad shoulder has kept me from working on it like I wanted to. Today I got to try a kipping muscle up and didn't make it. Not too surprised as my dip strength is pretty poor! If the shoulder can hold up I think I still have a chance of getting there this year. Today I could not get through the transition. I know that is the hardest part. I did manage to tear a piece of skin out of the center of my palm and rip a callus I just hate rips! I guess I'll have to get used to that.

I see lots of dip practice in my future
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Old 10-10-2009, 08:59 AM   #45
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Back from Orlando vacation. Today back to the gym here for some DL fun

95 x5
135 x5
155 x 5

5-5-5-5-5

185-185-185-185-185

Very hard to keep a grip on the bar because of the rips from a couple of days ago. Wore a glove (gag) on my left hand and it greatly messed up my grip strength. Needed to go ahead with this because of the DL meet at the end of this month. Hope the holes in my hand will heal soon!
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Old 10-11-2009, 02:27 PM   #46
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Was going to take today off, but decided to go on the gym for a WOD

400 m run
1 round Bear complex 65# (DL,Power clean, Front squat,PP,back squat)

5 rounds

Forgot my watch and borrowed a stop watch. Found out at the end of the workout that it was not working! It said four hours and something! Don't think I was quite that slow

I estimate I was under 15:00
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Old 10-12-2009, 08:03 PM   #47
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

warm up

jumprope, 400 m slow run


WOD

10-20-30-20-10

SDHP 24 kg
Double unders
Abmat sit ups

11:39

cool down:400 m run
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Old 10-13-2009, 01:24 PM   #48
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

warm up 2 rounds

jumprope
10 GHD sit ups
10 GHD ext
10 OHS PVC
dislocates
5 pullups

WOD "Suzanne"- CrossFit Ramstein

Found this one day while watching videos on You Tube. I was amused to find this one with my name on it! Did it once before and after that I was NOT amused! This one is a killer...

350 meter row
30 squats
5 pull ups
25 KB swings 16 kg
10 pushups
20 burpees
15 Thrusters with 1/2 Bodyweight (55#)

3 rounds with a 2 minute rest between rounds

35:24 including 2 minute rests

Cool down: crawl to parking lot!
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Last edited by Suzanne Campbell : 10-13-2009 at 01:30 PM.
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Old 10-15-2009, 03:51 PM   #49
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Took yesterday off and was sore all over! Had a hot date with the foam roller and then today went back to class....

warm up 2 rounds

jumprope
5 pullups
10 OHS w PVC
10 back ext
dislocates

WOD-Deadlift

95 x6
105 x 5
155 x 4

3-3-3-3-3

185-195 PR-195-205-210

and....220x 1 PR! Finally to double body weight. Funny thing was I think I could have done it for 3. Happy to walk away with a PR though

Right hamstring has been bothering me some and I really felt it tonight. I am now sitting on an ice pack. Will foam roll later.
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Old 10-16-2009, 03:18 PM   #50
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

warm up 2 rounds

jumprope
10 ghd situps
5 pull ups
10 OHS w PVC
dislocates

WOD

5 burpees
20 DB snatch 25# alternating arms
15 goblet squats w 16 kg Kettlebell

AMRAP 20:00

6 rounds complete plus
5 burpees, 5 snatches

cool down :stretch

Iced my hamstring a couple of times today and it held up well during the WOD.
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