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Suzanne Campbell 12-21-2009 06:35 PM

Re: Suzanne's CrossFit Extravaganza
Took both Saturday and Sunday off-don't usually take two days but felt that I needed it. Today:

Back squat

45 x5
65 x5
95 x3



Group WOD

warm up:
5 x 3 heavy KB swings 32 kg

7 DB split cleans 25#
14 pull ups

7 rounds


Not sure of my time and also not sure that I did seven rounds! I thought I was still on six but everyone around me said seven. I am terrible at losing count on both reps and rounds. Ripped off a callus so I was glad to be done either way.

cool down
5 x 3 KB swings 32 kg

First time swinging the 32. Fun! :)

Suzanne Campbell 12-21-2009 07:57 PM

Re: Suzanne's CrossFit Extravaganza
Made a mistake in my log: Tonight's KB swings were 5x5! Oops.

Suzanne Campbell 12-22-2009 07:19 PM

Re: Suzanne's CrossFit Extravaganza
warm up

GHD sit ups
wall slides
hang from pull up bar


400 meter run
15 squat cleans 65#

5 rounds


Was supposed to be thrusters instead of squat cleans, but one of our trainers suggested that I do the cleans instead because of my shoulder problems. I hated to sub because I so need to work on the overhead stuff. But 75 reps would have been too much, so I took his advice. Still a hard workout.

Suzanne Campbell 12-23-2009 06:00 PM

Re: Suzanne's CrossFit Extravaganza

50 Double unders (or 150 singles)
40 sit ups
30 squats
20 pushups
10 pull ups

4 rounds


Very interesting workout. I somehow neglected to notice that this was a four rounder until I finished and saw people going back for their jumpropes! UG! I went all out as I thought this was a quick little burner. I did a great fast first round but then absolutely crashed and burned after that! I was extremely excited to get a double under PR on the first round-39 unbroken :pepper: However after round 2 I couldn't get them at all and resorted to 150 singles instead.

In the morning we are having one big group WOD modeled after the 12 Days of Christmas and we're supposed to wear a tacky Christmas sweater. Should be a fun time.

Suzanne Campbell 12-24-2009 01:33 PM

Re: Suzanne's CrossFit Extravaganza
Today we had one group workout- The 12 Days of Christmas

1 Burpee
3 box jumps
4 pull ups
5 squats
6 push ups
7 KB swings 24 kg
8 DB snatch each arm 25#
9 sit ups
10 walking lunges
11 Double unders
12 wall ball shots

We did one, then 2 and 1, etc. My time was 30:31

Suzanne Campbell 12-26-2009 02:59 PM

Re: Suzanne's CrossFit Extravaganza
Deadlift 5x5

warm up

135 x5
155 x5


185-185-195-195-200(5 rep PR)

After: Double under practice

I am helping my youngest son (will be 14 this week) with Starting Strength. Today he did Squat, Press and Power clean. I did my sets in between his :)

Suzanne Campbell 12-28-2009 05:39 PM

Re: Suzanne's CrossFit Extravaganza
Went and had an hour long deep tissue massage today. Ahhhhh....

I have been having a terrible time with my right shoulder. Ever since the 12 Days of Christmas workout it has been bad, waking me up through the night and hurting while doing random stuff around the house. Time to stop all the pushing exercises and pull ups for a bit. Again! The massage therapist said that all the muscles around that shoulder were very tight and had lots of active trigger points, whatever that means. I think I will try to have someone work on it each week and see if this helps. Went to group class tonight and slightly modified the workout:

12 steps walking lunge
9 24 kg KB swings
6 GHD sit ups (supposed to be pull ups)
3 Burpees

5 rounds


Afterward we did long jumps-aprx 100 meters

Tomorrow I will do a longer heavy metcon.

Suzanne Campbell 12-29-2009 03:11 PM

Re: Suzanne's CrossFit Extravaganza
warm up

GHD sit ups
back ext
air squats
front squat w empty bar


KB swing 16 kg/ front squat 85#

50 swings
2 squats
40 swings
4 squats
30 swings
8 squats
20 swings
16 squats
10 swings

Untimed as I can't find my stopwatch and they were all loaned out at the gym :mad: Lower back was the limiting factor on this workout-felt so fatigued that I had to break up the squats on the last set.

Suzanne Campbell 12-30-2009 05:54 PM

Re: Suzanne's CrossFit Extravaganza
warm up

handstand holds
band pull ups
GHD sit ups
back ext


30 box jumps 20"
20 KB swings 16 kg
10 DB power cleans 25# (sub for push press)
5 pull ups

5 rounds


Did first round kipping pull ups and had some pain, so went to strict blue band asst for the remaining sets. It is so hard to scale but I want to heal so I am making myself do it anyway. It always feels like cheating to me! I got the shakes during the end of the workout which hasn't happened in a while. Legs are really sore from the front squats yesterday-

Suzanne Campbell 12-31-2009 09:05 AM

Re: Suzanne's CrossFit Extravaganza
warm up

GHD sit ups
back ext
KB swings


5 DL 165#
80 yard sandbag run 50#

5 rounds


Cool down

wall slides
rehab exercises w 5# db right arm
strict blue band pullups 3X7
HSPU w green/blue 5X10

It's weird that the HSPU don't hurt at all. I think it's because of where my impingement is, in the front of the shoulder. Regular push ups and inverted off a box both cause pain but these don't. The pull ups also hurt some, so I will give it more time on those.

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