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Old 09-01-2010, 05:09 PM   #381
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Warm up

5 minutes rowing
15 kb swings
15 push ups
15 pull ups

WOD

30 lateral box jumps 20" box
(over and back as one rep)
15 American KB swings 16 kg

5 rounds

13:36
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Old 09-02-2010, 07:51 AM   #382
Andy Gann
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Re: Suzanne's CrossFit Extravaganza

On those lateral box jumps - did you land on the top of the box or go all the way over?

Good looking WOD!
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Old 09-02-2010, 08:43 AM   #383
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Quote:
Originally Posted by Andy Gann View Post
On those lateral box jumps - did you land on the top of the box or go all the way over?

Good looking WOD!
We kept a foot on top of the box at all times and went to the ground with alternating legs going to full extension at the top. Right and Left was one rep. My lower back and legs were so tight at the end it was ridiculous!

He had us do a 400m as soon as we finished at the end for a cool down and we were all laughing at what we looked like trying to gimp around the building.
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Old 09-02-2010, 09:04 PM   #384
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

warm up

yes/ no neck
overhead shoulder circles
arm circles
hip circles
dislocates

WOD

A: Snatch grip halting DL 3x3 65#

B: Power snatch, Hang squat snatch 5x2 45#

C: Snatch grip Push Press x2, Snatch Balance x2 5 sets 35#, 45# last 2 sets



First time trying a snatch balance. Still struggling with full snatch landing in a squat and not just riding the power snatch down. So hard to do and need lots of work on them. No need to add any weight at this point until I get some better technique.
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Old 09-03-2010, 12:23 AM   #385
Shane Atkinson
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Re: Suzanne's CrossFit Extravaganza

Good work Suzanne. I found myself with the same landing trouble, once you find a cure, please pass my way. I'm sure you'll get it before me!
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Old 09-03-2010, 04:02 PM   #386
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

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Originally Posted by Shane Atkinson View Post
Good work Suzanne. I found myself with the same landing trouble, once you find a cure, please pass my way. I'm sure you'll get it before me!
I don't know about that but I do know we're not alone! A lot of people struggle with OHS and full snatches-
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Old 09-03-2010, 04:06 PM   #387
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

warm up

OHS w PVC
GHD sit ups
back ext
dislocates
stretch
pull ups

WOD Kelly

400 m run
30 wall ball shots 14#
30 box jumps 20"

5 rounds

32:20 PR (as RX'd)

Last time I subbed weight vest squats in place of wall ball shots. Legs are totally shot from Wednesday's lateral box jumps so I dreaded this workout, but it was ok once I got going. Still trying to get that sub 30:00 but can't quite get there yet-
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Old 09-05-2010, 12:58 PM   #388
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

WOD "Severin"

50 strict pull ups purple band asst
100 push ups w hands raised at bottom
5K run

43:47 no weight vest

Beautiful day here today! About 80 degrees and sunny with a breeze
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Old 09-06-2010, 01:01 PM   #389
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Labor Day group workout: CrossFit Baseball

hit=15 pull ups

Bases were around a 400 meter loop:

First: 10 swings
Second: 10 pushups
Third: 10 squat jumps
Home: 10 KB cleans each arm

Carried the KB with you between bases. I used a 16 kg.
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Old 09-06-2010, 01:13 PM   #390
Laurie Smith
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Re: Suzanne's CrossFit Extravaganza

Quote:
Originally Posted by Suzanne Parton View Post
WOD "Severin"

50 strict pull ups purple band asst
100 push ups w hands raised at bottom
5K run

43:47 no weight vest

Beautiful day here today! About 80 degrees and sunny with a breeze
Great job!!
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