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Old 08-24-2010, 05:21 PM   #371
Shane Atkinson
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Re: Suzanne's CrossFit Extravaganza

Great looking day there. I don't think I will ever get DU's down. Starting to like Tuck Jumps. Once again, great work!
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Old 08-24-2010, 08:03 PM   #372
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Quote:
Originally Posted by Shane Atkinson View Post
Great looking day there. I don't think I will ever get DU's down. Starting to like Tuck Jumps. Once again, great work!
Thanks Shane. Keep working on the DU. They are frustrating, but once you get em, you got em! Just take 5 minutes a day for a couple of weeks and you'll see lots of progress.
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Old 08-24-2010, 08:06 PM   #373
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

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Originally Posted by Laurie Smith View Post
Sweet! I love it when that happens.
Yeah thanks!I was pretty happy. I usually take my shoes off for DU and I do way better that way. Strange!
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Old 08-26-2010, 06:13 PM   #374
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

warm up

400 meter jog

2 rounds

10 KB swings
15 wall squats

WOD- 20:00 to find 1RM back squat

45# X 5
95 x 3

115-135-155(F)-155-160 (not to parallel)-135

Crap. Frustrating!! I have a serious problem with losing tension as I am squatting. Tried to think about keeping it on the first 155# attempt but then just stalled out at the bottom. Need lots of work on these. I know I have the strength to do more weight but my technique sucks.

Got the 160 back up but my spotter said I was just short of parallel.
Back to the drawing board.......
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Old 08-27-2010, 05:10 PM   #375
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

CF warm up 3 rounds

WOD

5 Jerks 85# (cleaned bar from the ground)
7 pull ups
9 burpees

5 rounds with a one minute rest between each round

18:36 including the rests

Got the first round done unbroken on everything and finished it at 1:25. After the third round started I had to break up the jerks and had some fails in there too. Usually don't go that heavy in a metcon but figured since my shoulder is finally on the mend I need to start pushing myself. Glad I did it even though I was slow.

Cool down:

5 minutes on bike
external rotation w light dumbbell
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Old 08-29-2010, 07:30 PM   #376
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

WOD

1 rope climb 15'
10 burpees with 24" box jump between (burpee, over the box, burpee, back over)
10 KB swings 32 kg

5 rounds

18:36
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Old 08-29-2010, 08:34 PM   #377
Shane Atkinson
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Re: Suzanne's CrossFit Extravaganza

That burpee box jum thing sounds very miserable. Great job on all of it!
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Old 08-30-2010, 08:55 AM   #378
Laurie Smith
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Re: Suzanne's CrossFit Extravaganza

Ew burpees.
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Old 08-30-2010, 10:57 AM   #379
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Actually on that particular workout, the burpees were the easiest part!
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Old 08-31-2010, 05:36 PM   #380
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

warm up

yes/no neck
overhead arm circles
side arm circles
hindu push ups
squats
cherry pickers

WOD

A: Halting Clean DL 3x3
60 second rest between sets

B: Power Clean to Hang Squat Clean 5 sets
60 second rest between sets

C: 2 Push Press / 2 Push Jerk 5 sets
60 second rest between sets

Used RX'd weight of 65# for all

Meant to be an active recovery/ skill day. Wish I could have used more weight as I took yesterday as a rest day. Oh well. Plan to hit it hard the rest of the week.
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