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Old 04-11-2012, 04:23 PM   #911
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Workout of the Day
A.
Push Press
*Set 1 – 3 reps 85#
*Set 2 – 2 reps 95#
*Set 3 – 2 reps 95#
*Set 4 – 1 rep 100#
*Set 5 – 1 rep 105# PR
*Set 6 – 1 rep 105#

felt good so I did one extra rep at 110#. New PR

Rest 2 minutes between sets and use that time to prep for the conditioning workout. Did running, squats ,push ups, good mornings, kb swings and practiced double unders-something different each rest period.

B.
Three rounds for time of:
185 lbs Deadlift x 10 reps
Ring Dips x 15 reps smallest red band assist
Double-Unders x 30 reps

9:22
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Old 04-12-2012, 06:05 PM   #912
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Workout of the Day
A.
Three sets of:
Front Racked Alternating Reverse Lunges x 8-10 reps each leg

63# 20 reps
73# 16 reps
73# 16 reps

Rest 2 minutes
Weighted Pull-Up x 2-3 reps
(try to exceed weight from 4/3/12)

Did 3 each set with 12#-no kip

Rest 2 minutes

B.
Three rounds for time of:
93 lbs Power Clean x 10 reps
Burpee Pull-Ups x 10 reps
300 Meter Run

15:41
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Old 04-16-2012, 04:46 PM   #913
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Saturday:

5 mile hike in the Smoky Mountains

Today:

Workout of the Day
A.
Four sets of:
45# Press x 8 reps
Rest 45 seconds
Kettlebell Swings x 25 reps 16 kg
Rest 45 seconds
Plank x 45 seconds
Rest 45 seconds

B.
For time:
2 mile run

17:42

Fell on Saturday while hiking and caught myself with one arm. Pulled something in my back/shoulder so just did the fitness WOD from Invictus today. Was supposed to do Fran. Oh well.
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Old 04-17-2012, 03:59 PM   #914
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Workout of the Day
A.
Four sets of:
Back Squat x 4 reps
Rest 3 minutes

115-125-130-135

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
100 Meter Run

My partner and I got 10 rounds + 2 burpees
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Old 04-19-2012, 05:25 PM   #915
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Re: Suzanne's CrossFit Extravaganza

Workout of the Day
A.
In 15 minutes, build to today’s 1-RM Clean and Jerk

65-85-95-105-110 PR-115 clean PR missed jerk

B.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
85 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended

Hard to calculate rounds while starting in the middle. Think I got at least 4 each time
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Old 04-23-2012, 04:46 PM   #916
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Workout of the Day
A.
Four sets of:
Push Press x 4-5 reps
Rest 2 minutes

65x5
75x5
85x5
95x4

Clean Pulls x 3 reps
(perform these with PERFECT mechanics on first pull – chest up, weight balanced over mid-foot, then accelerate through the middle)
Rest 2 minutes

113x3
113x3
133x3
133x3

B.
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes

Row Calories 6-9-8-7-7

Burpees 19-19-19-18-19
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Old 04-24-2012, 06:14 PM   #917
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Re: Suzanne's CrossFit Extravaganza

Workout of the Day
A.
Three sets of:
Bulgarian Split Squats x 4 reps each leg

53# first 2 sets then dropped to 33# for form issues. I dislike doing these!!! Can't get my foot set right on the box

Rest 90 seconds
Ring Dips x Max Reps

12-10-10 w red band

Rest 90 seconds

B.
Four rounds for time of:
93 lbs Front Squats x 5 reps
Pull-Ups x 10 reps
300 Meter Run
*Barbells taken from the ground

14:00
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Old 04-25-2012, 04:42 PM   #918
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Workout of the Day
A.
Four sets of:
Turkish Get-Ups x 2 reps

2 sets 8 kg, 2 sets 12 kg

Rest 60 seconds
Kettlebell Swings x 25 reps w 20 kg
Rest 60 seconds

B.
Three rounds for time of:
Deadlift x 10 reps (185 lbs)
Hand-release Push-Ups x 20 reps
Double-Unders x 30 reps

8:07

More than 2 months now following CF Invictus Blog Performance programming. Feel that I'm getting stronger and more efficient. Finally seeing some PRs for the first time in a while!
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Last edited by Suzanne Campbell : 04-25-2012 at 04:49 PM.
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Old 04-26-2012, 04:49 PM   #919
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Re: Suzanne's CrossFit Extravaganza

Workout of the Day
In teams of two, complete four sets of:
Row 1000 Meters
300 Meter Farmers Walk

Partners can partition row and carry however they would like.


33:22

My partner and I rowed 250m x4 alternating each round. We did the Farmers walk w 2 16 kg KB and did six sets of 50m walk alternating.
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Old 04-28-2012, 02:17 PM   #920
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Workout of the Day
For time:
Row 1000 Meters
and then, 5 rounds of:
83 lb Shoulder to Overhead x 5 reps
Pull-Ups x 15 reps

20:31

Stuggled with this one. Lots of breaks during the pull ups. Did split jerks and they all felt pretty good
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