Suzanne's CrossFit Extravaganza
 

Hi All :)

I've been CrossFitting since February 08 and have kept a journal for about a year now. Decided I might as well start a log here as well. About me:

No athletic background at all. Fitness prior to CF was only Globo classes-step, "weight classes" with 5lb dumbbells, etc. You know-girly stuff! I was introduced to CrossFit and knew I had found what I was looking for. Current stats:

36/5'2"/110

Michael 18:48
Helen 14:17
Mr Joshua 27:45 135#
Christine 14:38
Kelly 35:16

Press 65#
DL 210#
C&J 85#
Squat 150#
Push Jerk 95#

PR's
Mile 7:20
400m 1:25
5K 25:02

Weaknesses are HSPU, Ring Dips, Overhead lifts, Pullups. Pretty much anything upper body!

Anyway, last 2 days WODs were:

Aug 20- Group WOD at affiliate

Run 400m
21 Squat Cleans 65#
21 Burpees
400m
15 Squat Cleans
15 Burpees
400m
9 Squat Cleans
9 Burpees

19:52

Aug 21

Helen as Rx'd
14:17 PR

Re: Suzanne's CrossFit Extravaganza
 

5K run done through the neighborhood. Actually around 3.5 miles. Very hilly course. Took about 30 minutes. Trying to get ready for a 5K race next week in Knoxville called the Hotter N Hell 5K :) Running has been suffering lately as I have been trying to be more strength focused. Will do some extra running this week to be ready for that. I seem to have lost my extra gear! :ranting2:

Re: Suzanne's CrossFit Extravaganza
 

Active rest day. Went to the track at my son's school to run but there was some kind of event going on there. Went to the gym instead and did a 5K on the dreadmill. Time was 25:33! Pretty good for me, especially lately. Maybe I am starting to get my mojo back!! I hope so-

Re: Suzanne's CrossFit Extravaganza
 

Warm up-3 rounds

jumprope
10 GHD sit ups
10 back ext
10 OHS w PVC
5 pullups
Samson Stretch

Group WOD

400 m run (warm up)

Every minute on the minute (until unable to finish within the minute)
1 KB swing, 1 Burpee 24 Kg
2 KB swings, 2 Burpees
3 KB swings, 3 Burpees
4........

Ran out of time on round 10-was 3 Burpees short. Then- rest 3 minutes and did:

5 KB swings, 5 Burpees EMOM for 5 rounds


Cool down:
5 rounds Cindy-untimed

Re: Suzanne's CrossFit Extravaganza
 

Group warm up

1 minute Double unders
hold at bottom of squat 1 min
45 seconds Double unders
hold squat 45 seconds
30 seconds Double unders
hold squat 30 seconds

Group WOD

AMRAP 20:00

200 m run
25 pushups
25 SDHP w 24 kg KB
25 sit ups

3 complete rounds+ run, pushups,20 SDHP

Didn't realize until I started the first 200m run that I have managed to fire up some killer shin splints with the extra running. OW!! Wondering if this will have enough time to get better by the race on Sunday-

Could not decide between going to class or doing the WOD on my own that was posted (Thrusters, HPC, SDHP) as I love that workout. In retrospect I think I should have gone with that instead. I am constantly torn between doing my affiliate's programming or doing the WOD on my own. I really like the group dynamic but due to a lack of equipment sometimes we can't work all the skills needed in the class setting. I am lucky that we have an open gym as well so I can do either.

Might take tomorrow off-

Re: Suzanne's CrossFit Extravaganza
 

Warm up

500 m row

2 rounds of
Dislocates
10 OHS w PVC
10 GHD sit ups
10 back ext
Samson Stretch

WOD

Barbell Complex- half bodyweight-55#

Every minute on the minute for 20:00

3 Deadlift
3 Squat Cleans
3 Thrusters

Hard to believe how that 55# kicked my butt! Thought before about trying to go heavier but don't know that I could have finished with more. I really suck at thrusters!!


Afterward did Tabata handstands. Actually did 4 sets, rested for 1 minute and did 4 more sets.

Re: Suzanne's CrossFit Extravaganza
 

Group WOD at affiliate:

Helen

Just did this last Friday on my own-was not expecting a PR but...

13:25 :)


Was glad not to be squatting today-legs are really sore from yesterday!!

Re: Suzanne's CrossFit Extravaganza
 

Just got back from the race. Ran in the Hotter N Hell 5K today, though it was just in the low 80's. Wanted to finish in under 26 minutes but didn't make it. My time was 26:39 and I placed third in my age division. Not my best time,but I'll take it! :pepper:

Tomorrow, back to CrossFit!!!

Re: Suzanne's CrossFit Extravaganza
 

Warm up-3 rounds

jumprope
10 GHD sit ups
10 GHD back ext
5 pullups
10 OHS w PVC

Group WOD

5 Deadlift #175
10 Burpees
15 Box jump 20"

5 rounds with a one minute rest between rounds

13:40

I really liked this workout. I love deadlifts! Wish I could do them every day! They are by far my best and strongest lift. Guess that means I need to focus on overhead stuff which as I mentioned before, I suck at! :mad:


After, worked on pullups:kipping, a few deadhang and one weighted w 10# to see if I could still do it! I can, but just one at a time. Need to work on those more.

Re: Suzanne's CrossFit Extravaganza
 

Warm up

400m treadmill run

3 rounds

GHD sit ups
GHD extensions
10 OHS PVC
5 Pullups

Group WOD

"Griff"

800 m run
400m backpedal
800 m run
400m backpedal

15:09

Had never done Griff before. Really hurts the quads on the 400's!!


Cool down
10 butterfly sit ups
1 minute plank

5 rounds

Re: Suzanne's CrossFit Extravaganza
 

Group WOD at affiliate:

Filthy Fifty

started from various stations in groups of three. I started with pullups. Subs were-

50 jumping pullups
50 kettlebell swings 12 kg (should have used a 16kg-too light)
50 steps walking lunge
50 KTE (not all quite to elbow)
50 push press 45#
50 ext on GHD
50 wall ball 12#
50 burpees
50 double unders
50 box jumps 20"

30:14


Always a load of fun!!! Didn't seem as hard as last time and my time was 4 minutes better so that was good. Not a PR today, but used 35# for push press last time.

Tomorrow-rest!

Re: Suzanne's CrossFit Extravaganza
 

Just getting over a case of the flu. Knocked me out of the gym for two days, but glad to get back today.

Warm up

jumprope
Burgener warm up with PVC and 15# bar

Clean and Jerk

75-85-85-90-95F-85-95PR

Worked some more on cleans with the help of one of the employees at the gym. Not certified yet and a high school senior, but he was a wealth of information today and gave me some great cues. Thanks Jesse! You were a ton of help!!

Got a PR of 100# on my clean today! I hope my shoulder holds up. I have had some pretty aggravating shoulder impingement this year which has been ok lately. Crossing fingers for tomorrow!

Re: Suzanne's CrossFit Extravaganza
 

First metcon attempt since having the flu. Didn't go so well!! Felt terrible and I hate to admit it but I did not finish todays WOD

400 meter run
25 Burpees

3 rounds in 15:38

Was supposed to do six rounds, but decided I didn't have it in me today. Went home and took a nap. Looking forward to tomorrow. We are having a team WOD at the gym tomorrow since it is Labor Day. Should be fun!

Re: Suzanne's CrossFit Extravaganza
 

Team WOD

400 m run
squat
400 m run
pushups
400 m run
box jumps
400 m run
KB swings

Broken into 4 teams. Our team had six members. We had to all run together, then do four minute rounds of squats etc, with only 2 members working at a time for max reps. A fun time was had by all :) Can't remember our total rep count. It was a little over 1200.

Tomorrow, CFT!

Re: Suzanne's CrossFit Extravaganza
 

CrossFit Total

Had not done the total in a while and was hoping for some PR's. Only got one today and lost 5# on the other two. ??? Anyway, here are my results:

Squat 145#
Press 60# :mad:
Deadlift 215# PR

Total 420#

The squat was absolutely atrocious! Got stuck at the bottom and it got way ugly getting it back up, but I did. I could hear Coach Rip groaning from 4 states away. But-I counted it. Now I am not so sure that my PR of 150 was below parallel......

Press. Geez, what the heck is wrong with my press? :shrug: I basically don't have one! Have had a shoulder injury for a few months which has made it difficult to work on anything heavy, so I guess that doesn't help.

Deadlift was good. Got a PR today of 215#! WHooHoo! 220# might as well have been nailed to the floor though. I think it has to be mental. Well, at least I am still seeing progress in one lift anyway.

Tomorrow I will rest for sure.

Re: Suzanne's CrossFit Extravaganza
 

warm up

jumprope
dislocates
handstand hold
OHS w PVC

400 m run

WOD

100 ft walking lunge 20# db
30 box jumps 20"
20 kipping pullups unweighted

4 rounds

29:28

I am really excited to be able to do this WOD without assist on the pullups. No big accomplishment for some, but this is the most pullups I have ever done in a workout without a band! :D My arms are so tired I can barely type! I had to do a lot of singles to get it done. And-my hands are fine w no rips so I am happy about that too. It was a stressful day at work so this was just the thing to get all my frustration out on....

Tomorrow will do group WOD if my arms still are functional!

Re: Suzanne's CrossFit Extravaganza
 

warm up

jumprope
400 m slow run

Group WOD

Minute one : 10 meter sprint
Minute two: 20 meter sprint
Minute three: 30 meter sprint
Minute four: 40 meter sprint
Minute five : 50 meter sprint
Mintue six: 60 meter sprint
Minute seven: 70 meter sprint
Minute eight: 80 meter sprint
Minute nine: 90 meter sprint
Minute ten: 100 meter sprint

These were done suicide style

Then did Manmakers with 15# DB each minute, adding a pushup each round as in:

Minute one: pushup, row right and left, squat clean, thruster
Minute two: pushup, row right and left, pushup, row right and left, squat clean, thruster

Could not finish round #7. Those were hard, especially after all the sprinting.


Cool down

Double unders- 3 sets of 20

Re: Suzanne's CrossFit Extravaganza
 

Good work Suzanne... Thanks for taking the time to post on my log.

I don't know who Nicole is at CHF. Do you mean Amanda or is there another L1 trainer there?

Anyways - keep up the good work! I'll keep checking back! :)

Re: Suzanne's CrossFit Extravaganza
 

Nicole is an Alcoa police officer who teaches some classes at night-she is L1. She was doing Tues-Wed-Thursday 5:30 but recently went to doing only Wednesday night. Her classes were awesome and I take Wednesdays off due to church commitments so unfortunately I won't get to attend her classes anymore. She ordinarily had us do a named WOD and tried to get us as close to RX'd as possible. She is tough! I will miss her classes for sure! She and her husband work out in the afternoons so I am sure that's why you never met her.

Re: Suzanne's CrossFit Extravaganza
 

warm up 2 rounds

jumprope
Samson stretch
10 abmat sit ups
hip stretches
OHS w PVC
Dislocates

WOD

4-1-7-9

4 Power cleans 65#
1 Deadlift 185#
7 Burpees
9 GHD situps

9 rounds (lost count-I think I may have done 10 instead!)

21:52

Sweated buckets! I changed this up from the original WOD when I had a hurt shoulder and have done it a few times now. It is a good one. Need to up the weight on the cleans. They were too light.

Cool down:stretch

Re: Suzanne's CrossFit Extravaganza
 

Active rest day

Got some new running shoes this weekend-Saucony Guides-and wanted to see how they were to run in. Went to the track and ran a couple of miles. Legs felt like lead today. Sore and blah feeling all over! Timed a couple of my 400's and couldn't do any better that 1:50. BOO!! Should have just rested instead, but at least I got my blood moving anyway. It is still really hot here especially for the middle of September.

On the bright side, the shoes are good-
Came home and foam rolled my legs.

Re: Suzanne's CrossFit Extravaganza
 

warm up 2 rounds

jumprope
10 OHS w PVC
10 GHD sit ups
10 back ext
5 pullups

WOD


3 Rounds for time -

~600 M Run including a 128 stair ascent/descent
21 KB swing 16kg
15 push ups
9 piked pushups (sub for HSPU)

22:48

Terribly slow on the piked pushups. Very weak at this exercise!! I need to start doing inverted pushups in my warmup it looks like. I have no problem with doing or holding handstands, it is just the pushup that I suck at! Need much work in this area. Running the stairs is always hard too. Turns the legs to jello :p

no cool down today-late for a meeting.

May do Annie and front squats tomorrow. Sounds like a fun combo!

Re: Suzanne's CrossFit Extravaganza
 

CFWU x2

Front Squat

45x5
65x3
95x3

105-110-115-115-120F

Feel like my lifts have all stalled out. Considering doing SS again but I don't want to lose my conditioning! I did a cycle early this year and tried to still do CF. It was too much! Not sure what to do........

Annie

10:42

Couldn't do doubles to save my life. Until the last 2 rounds I only got 5 at a time without missing. :ranting2: Maybe my legs were tired from the squats or something. I finally took off my shoes and got the last 2 rounds unbroken. I can usually do 15-20 without a miss. Oh well. I can look forward to a big PR on Annie next time I guess!

Re: Suzanne's CrossFit Extravaganza
 

Yesterday

Scaled Daniel

25 pullups
400 m run
21 Thrusters 20# Dumbells
800 m run
21 Thrusters
400 m run
25 pullups

18:06




Today went to the 6:00 am group class

warm up 3 rounds

jumprope
10 GHD situps
10 ext
dislocates
10 OHS w PVC

WOD

200 m run
21 walking lunges
200 m run
18 squats
200 m run
15 kettlebell swings 24 kg
200 m run
12 push press 20# db
200 m run
9 squat cleans 20# db
200 m run
6 burpees

11:00

Afterward did a team competition with roving planks. It was a fun workout. May go back tonight for a strength workout and then tomorrow will be running in the Marine Mud Run.

Re: Suzanne's CrossFit Extravaganza
 

WOD #2

5 Deadlifts 185#
10 Burpees

5 rounds

7:30

First time doing this one as RX'd. :kicking0: Love those DL's!

Re: Suzanne's CrossFit Extravaganza
 

On Saturday, I ran in the Marine Mud Run. It was a 5K with a lot of obstacles,hills, and as the name indicates, lots of mud. I finished in 33:42. It was a lot of fun except for the torn up knees from gravel down in the mud pits and some random bruises. Resting today and then tomorrow, back to CrossFit!

Re: Suzanne's CrossFit Extravaganza
 

Group WOD

400 m walking lunges

14:06


Goodbye legs!!


Cool down : pullups x 30

Re: Suzanne's CrossFit Extravaganza
 

Good Effort! I hope tomorrow is easy on your legs.

Re: Suzanne's CrossFit Extravaganza
 

Thanks William :)

warm up-2 rounds
jumprope
OHS w PVC
5 pullups
dislocates
10 GHD sit ups
10 back ext


WOD

150 single unders
25 box jumps 20"
25 KB swings 16kg

5 rounds

20:35

Legs are not too sore from the 400 m lunges. Much less than the last time I did the workout. Most of the soreness in in my hamstrings and glutes. I could really feel them in the warmup doing the back extensions on the GHD. Did not seem to be a factor in today's workout though-felt pretty good.

Tomorrow-rest day

Re: Suzanne's CrossFit Extravaganza
 

[QUOTE][I]Legs are not too sore from the 400 m lunges. Much less than the last time I did the workout. Most of the soreness in in my hamstrings and glutes. I could really feel them in the warmup doing the back extensions on the GHD. Did not seem to be a factor in today's workout though-felt pretty good.[/I][/QUOTE]

What about today?? :smiley_ev

Re: Suzanne's CrossFit Extravaganza
 

Too funny Andy! Surprisingly they were ok yesterday too! The first time I have not been crippled by that one- took Wednesday off as that seems to be my new rest day.

Today

warm up

GHD situps x10
back ext x 10
5 pullups
jumprope

WOD "Nancy"

400 m run
15 OHS

5 rounds

19:50

Used the 45# bar with no weight added. I have intentionally avoided OHS since having shoulder impingement earlier this year as I know this really sets it off. Seems ok so far. Just a little discomfort during the workout but tomorrow will know whether or not it is going to flare up. I hope not!


Tomorrow at 6:00 am we will be doing a guys vs girls WOD! Go girls!!

Re: Suzanne's CrossFit Extravaganza
 

Two a Day Friday!!

warm up 2 rounds

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

WOD #1 6:00 am

800 m run
10 SDHP 24 kg kettlebell
20 pushups
30 squats

800 m run
10 squats
20 SDHP
30 pushups

800 m run
10 pushups
20 squats
30 SDHP

19:14


Cool down

Planks

30 seconds hold-30 second rest
45 seconds hold-45 second rest
1 minute hold


Fun workout-not sure who won, guys or girls! But everyone got their butt kicked-

Second workout coming up at 5:30........

Re: Suzanne's CrossFit Extravaganza
 

WOD #2

The Chief

3 Power cleans 75#
6 pushups
9 squats

AMRAP in 3 minutes

5 rounds-rest one minute between rounds

4-4-4-4-4

Re: Suzanne's CrossFit Extravaganza
 

warm up

jumprope
GHD situps
back ext
kettlebell swing x20 16kg
10 pullups
stretch

Went this morning to train DL with Chip, a former powerlifter. Will be competing in a deadlifting meet to benefit the Special Olympics next month. I will have a partner who is Special Olympian. She was not able to be there today but I did get to lift with Paul who will also be competing.

First off he wanted me to use a sumo stance, which I have never done but was willing to try. I am open to new things, but this felt so awkward and difficult! Just doing 95# felt like 165# and I asked to do one set the usual way. After he saw the difference he had me continue the way I am used to lifting. I agreed to still do some sets of sumo to get used to the difference. From what I can remember, I did..

95x5 sumo
135x5 sumo
135x5
165x5
5-5-5-5-5
180-180-180-180-180

He also did not like my Do-Wins because of the raised heels and had me take them off and lift in socks. I will wear my Chucks next time. We will train DL twice a week until the meet which is on Halloween. He would like me to scale back the CF :yikes: which I don't know that I will do. I do enjoy lifting a lot, but don't know about compromising my CrossFit to do it. I am looking forward to competing in a weightlifting meet just to see what it is like. We will meet again on Tuesday next week.

Tomorrow-rest!!

Re: Suzanne's CrossFit Extravaganza
 

WOD

200 m run
50 KB swings 16 kg
400 m run
25 pushups
800 m run
25 pushups
400 m run
50 KB swings
200 m run

15:25

Tried to get all the swings unbroken. Made it through the first set, but stopped 6 short of the last set to reset my back-felt my form starting to go to crap. Good workout!

Re: Suzanne's CrossFit Extravaganza
 

Today worked out with Chip again. We did squats and then I made up a quick workout to do after-

Squat

45X5
95x5

work sets
5-5-5-5-5

105-105-105-105-105

Worked on form. Realized that I have not been controlling my descent too well. He helped me think about slowing down the descent and keeping my chest up better. I tend to let my chest fall and sometimes let the weight get forward and end up in more of a good morning. It is great what a little good coaching can do!!

Afterward I made up a quick workout to get some pullups in:

5 clean and jerk 65#
10 pullups

5 rounds-untimed

Re: Suzanne's CrossFit Extravaganza
 

warm up

5 minute treadmill run

WOD Christine

500 m row
12 bodyweight DL 115#
21 box jumps

3 rounds

13:32

Really felt yesterday's squats with this workout! Very taxing on the legs:p

Re: Suzanne's CrossFit Extravaganza
 

warm up

treadmill run
jumprope
GDH sit ups x 10
back ext x 10

WOD

Ran the stairs behind our gym. Stopped halfway up to do 10 burpees both on the way up and down. This we did for 5 rounds, so it ended up being about 600 steps and 100 burpees from what we could figure out! Staggered start, so my time was about 17:00

Went inside and did some pullups on our new pullup station! Until now we have had the split bar handle things and not many stations to do them on when we had a large class. We can get 12 people at a time on the new station :kicking0:

Leaving bright and early for sunny (I hope) Florida! I am planning to visit CrossFit Firebase at least once while we are there. Looking forward to it!

Re: Suzanne's CrossFit Extravaganza
 

Have fun on your trip!

Good work today.

Re: Suzanne's CrossFit Extravaganza
 

Thanks Andy!