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-   -   Suzanne's CrossFit Extravaganza (https://board.crossfit.com/showthread.php?t=50298)

Suzanne Campbell 11-05-2012 06:22 PM

Re: Suzanne's CrossFit Extravaganza
 
Split Jerk

6@ 70% 80# rounded up
5@ 75% 85# rounded up
4@ 80% 90# rounded up

Deadlift w clean/hook grip

7@ 70% 173# rounded up
6@ 75% 180#
5@ 80% 195# rounded up

Doing DL w hook grip absolutely kills my thumbs. Hate it!!!

Metcon

"Mondays Suck"

10 pull ups
10 burpees

15:00 Amrap

8 full rounds + 2 rows

*tried banded pull ups and quit after 2 rounds and went to ring rows due to shoulder pain :mad:

Suzanne Campbell 11-06-2012 06:48 PM

Re: Suzanne's CrossFit Extravaganza
 
Front Squat

7@ 70% 95#
6@ 75% 100#
5@ 80% 110# rounded up

Metcon:

1 Muscle up red band
3 Jerks 65#
1 box jump 24"

10 rounds

9:30

RX weight was 95# but we were told to use 55% of our 1RM so scaled a lot for me.

Suzanne Campbell 11-09-2012 07:04 PM

Re: Suzanne's CrossFit Extravaganza
 
Yesterday:

Back squat

7@ 70% 110#
6@ 75% 115#
5@ 80% 125#

Metcon

5 tire flips 175#
15 GHD sit ups

5 rounds

7:35

Today:

Shoulder press

7@ 70% 50#
6@ 75% 55#
5@ 80% 60#

Cleans

6@ 70% 80#
5@ 75% 85#
4@ 80% 90#

Did a variety of power, hang power, hang squat, and full squat cleans

Shane Atkinson 11-10-2012 12:56 AM

Re: Suzanne's CrossFit Extravaganza
 
Long time no see...seems you are still destroying the weights. Great job. Love the consistency, something I have been lacking.

Suzanne Campbell 11-12-2012 06:45 PM

Re: Suzanne's CrossFit Extravaganza
 
Hey there Shane! I was just wondering the other day if you were still CrossFittin' :) I am doing some new programming which has quite a bit of lifting. I like it so far. This is week 3 of the first 12 week cycle. Good to hear from you!

Split Jerk 6-6-6

70% 80#
75% 85#
80% 90#

Worked on my dip and these looked more like jerks should look I think. The video is helping. Tried a smaller quicker dip.

Deadlift 7-7-7 Clean/hook grip

70% 170#
75% 180#
80% 190#

Metcon

30 second hold at the top of a ring row
30 second plank hold

7 rounds

Suzanne Campbell 11-14-2012 05:53 PM

Re: Suzanne's CrossFit Extravaganza
 
Yesterday:

Front Squat 7-7-7

70% 95#
75% 100#
80% 105#

Today:

Tried to do some hang power snatches-could not. Darn it, getting sick of this...

Metcon:

10 HSPU to Abmat and a 5# plate
20 Box jumps 20"
10 ring dips w red band

3 rounds

10:05

Practiced kipping the HSPU before the WOD and was going to try it during but could not get one that way so stuck with strict ones.

Suzanne Campbell 11-17-2012 08:14 AM

Re: Suzanne's CrossFit Extravaganza
 
Yesterday:

Cleans 6-6-6

70% 80#
75% 85#
80% 90#

Did 2 Power, 2 Hang Squat, 2 full squat cleans each set

Strict press 7-7-7

70% 50#
75% 55#
80% 60#

Metcon in AM

250 row
10 GHD sit ups
2 Deadhang pull ups

5 rounds

12:54

Metcon in PM

20# DB hang clean and jerk

7:00 AMRAP

72 reps

Suzanne Campbell 11-19-2012 06:49 PM

Re: Suzanne's CrossFit Extravaganza
 
Split Jerk 3-3-3

75% 85#
80% 90#
85% 95#

Deadlift w Clean/hook grip 4-4-4

75% 180#
80% 190#
85% 205#

Metcon:

2 rope climbs
10 burpees
30 double unders

20:00 AMRAP

5 rounds

Felt like I needed an oxygen tank through the whole workout. Ug!

Suzanne Campbell 11-20-2012 06:10 PM

Re: Suzanne's CrossFit Extravaganza
 
Front Squat 4-4-4

75% 100#
80% 110#
85% 115#

Hard. Form was breaking down, maybe tired from yesterday still

Metcon:

7 Power cleans on the minute for 10:00

Used 83# (75% of 1RM)

*we were told to choose our own weight for this one

Suzanne Campbell 11-21-2012 08:47 PM

Re: Suzanne's CrossFit Extravaganza
 
Today's WOD was called "Football Practice". It consisted of:

5 minutes of ladder drills
rest 2.5 minutes
5 minutes of plyometrics
rest 2.5 minutes
5 minutes of sprinting (suicides with med ball incorporated)

I didn't do so great. Pretty sure I would have been cut from the team. haha!


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