Re: Suzanne's CrossFit Extravaganza
 

warm up

jumprope
GHD sit ups
handstand holds
dislocates
arm circles
kettlebell swings 12 kg

Spent a while trying to rig up a band assist for muscle ups. Could not decide whether to sub pullups and dips or just assist the MU. After debate I decided to do the band assist. Very hard to get my butt in the band without help. Had to stand on a 20" box and work my way into the band backwards and then get in down to my thigh. Don't think I looked very graceful but made it work....

Tyler

7 muscle ups w green band
21 SDHP 65#

5 rounds

19:36

Hated to see a new hero WOD. RIP Tyler.

Re: Suzanne's CrossFit Extravaganza
 

warm up 2 rounds

jumprope
10 GHD sit ups
10 back ext
5 pull ups
dislocates
10 OHS w PVC

WOD Tabata Something Else

We totaled all reps today for our score

Pull ups-kipping 30 :mad:
Push ups 66
Sit ups 100
Squat 150

Total 346

Sad effort on the pull ups but at least I did them with no assistance so that's good I guess-

Re: Suzanne's CrossFit Extravaganza
 

Group WOD Death by Sprinting

10 meter sprint minute one
20 meter sprint minute two
30 meter sprint minute three.......

Until unable to finish within the minute

Was unable to complete round 16


Cool down: stretch and kipping practice

Ripped the skin off my palm again :(

Re: Suzanne's CrossFit Extravaganza
 

[QUOTE=Suzanne Parton;683394]Group WOD Death by Sprinting

10 meter sprint minute one
20 meter sprint minute two
30 meter sprint minute three.......

Until unable to finish within the minute

Was unable to complete round 16


Cool down: stretch and kipping practice

Ripped the skin off my palm again :([/QUOTE]


If you want to mee Jesus face to face, soak your hands in a warm salt solution. :yikes: Use epsom salts and saturate the water till it's a little cloudy. Do this 3 - 4 times a day and [B]keep them from drying out [/B]between soaks using medicated chapstick. They'll heal quicker if they don't crack.

Good work on the DLs!!

Re: Suzanne's CrossFit Extravaganza
 

I think I met Jesus last year by way of a bottle of Newskin :rofl: But I am willing to try your method! The chapstick sounds like a good idea. Luckily, this latest tear is not all the way down in to that oozey layer of skin. Once I got home and trimmed it off I was pretty happy. I have decided the new pullup bar is very similar to a cheese grater!!

Re: Suzanne's CrossFit Extravaganza
 

warm up

jumprope
OHS w PVC
GHD sit ups
back ext

WOD

50 meter overhead lunge w 25# plate
25 KTE

3 rounds

14:51

Re: Suzanne's CrossFit Extravaganza
 

warmup 2 rounds

jumprope
20 KB swings 12 kg
OHS w PVC
GHD sit ups
back ext
5 pull ups

Deadlift

95 x 6
135 x 5
185 x 2
205 x 2
220 x 2

Last time deadlifting before the meet next week. The 220 felt heavy but I still think I can go a little heavier. I guess we'll see next week- the coach who has worked with me advised me not to work out this week. No chance of that happening!

Will be running in the morning in Race for the Cure....

Re: Suzanne's CrossFit Extravaganza
 

Ran the Susan G. Komen Race for the Cure this morning. Got there late due to traffic and had to start the race about 12:00 late (we had timing chips so that was ok). Had to run with/around all the walkers which was not ideal but didn't get slowed down that much as there were sidewalks to get on to avoid the crowd. Won't know my time until they are posted but I think it was around 26:00. Good race with an even better cause!

The highlight: running past a group of cheerleaders doing this cheer-

B-OO-B-I-E-S, BOOBIES!! :rofl:

Re: Suzanne's CrossFit Extravaganza
 

Warm up

jumprope
OHS w PVC
GHD sit ups
Samson stretch

WOD

200 m run
21 Kettlebell Thrusters 12kg X 2
21 Pull ups
400 m run
15 Thrusters
15 Pull ups
800 m run
9 Thrusters
9 Pullups

17:20

Only did the first seven pull ups unassisted, then went to blue band so it didn't turn into an all day event. Didn't warm up my shoulders enough. The KB Thrusters were hard!


Cool down: Kipping practice

Found out that my timing chip from the Susan Komen race did not work! Used a friend's watch time and subtraction to figure out my time. 26:22

Re: Suzanne's CrossFit Extravaganza
 

warm up

jumprope
10 box jumps
15 KB swings
5 pullups
20 GHD sit ups
20 back ext
handstand hold
OHS v PVC

WOD-CrossFit Calgary

1 rope climb
5 HSPU (band asst)
10 toes to bar
15 Burpees
20 Med ball cleans 14#

5 rounds

33:55

Took me forever-this was a hard workout. First time doing toes to bar. The hardest part for me was the burpees-