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

Suzanne Campbell 01-15-2010 04:24 PM

Re: Suzanne's CrossFit Extravaganza
 
8:00 am 2 mile run. Cold!! About 25 degrees but pretty and sunny this morning. Warmed up to the 50s today. Need to step up my running to get ready for the Garage Games next month.


This afternoon:

warm up

dislocates
jumprope
pull ups
stretch
OHS
handstand holds

Clean and Jerk

45 x2
65 x2

1-1-1-1-1-1-1

75-75-85-85-90-95-95F Matched previous PR

Group WOD

400 m run
15 box jumps 24"
800 m run
15 box jumps
400 m run

11:58

Jumped all the way onto box and stood up-usually power jump off the edge. Our trainer had me change this to work hip drive for the O lifts.

Suzanne Campbell 01-16-2010 12:04 PM

Re: Suzanne's CrossFit Extravaganza
 
warm up

jumprope
kip swing
pull ups
stretch
OHS w PVC, 15# bar, 35# x5


WOD

10 KB swings 16 kg
120 M run
10 wall ball shots 12# to 10 ft mark

AMRAP 10:00

Practice run for the Garage Games as this is one of our workouts. Friggin wall balls!! It is so hard for me to get to the 10 ft mark. Will be working a LOT on these for the next few weeks.

After:

Worked on CTB pull ups, ring pull ups, and wall ball shots. Also will be working on American KBS as at our affiliate we usually do Russian swings. Pretty excited to have something to actually train for!

Suzanne Campbell 01-17-2010 01:37 PM

Re: Suzanne's CrossFit Extravaganza
 
warm up

jumprope
pull ups
stretch
OHS w PVC

WOD Barbell Complex-half bodyweight-55#

3 DL
3 squat cleans
3 Thrusters

Every minute on the minute for 20:00

Not as hard as I remembered from the last time. All sets were unbroken. Nice to feel like I am getting stronger :)

Suzanne Campbell 01-18-2010 05:38 PM

Re: Suzanne's CrossFit Extravaganza
 
warm up

jumprope
OHS w PVC
kip swing
stretch

Strength:

weighted pull ups

1-1-1-1-1

15#-20#-20-20-20

The 15# was done deadhang, the 20# were done with a small kip. All done with a chin grip.

WOD

45 KB swing
15 KTE
15 box jumps
30 KB swing
15 KTE
30 box jumps
15 KB swing
15 KTE
45 box jumps

used a 24 kg KB and a 20" box

15:10

Miserable! I thought I was going to throw up on the last set of box jumps! First grabbed a 16 kg KB and got "the look" from our trainer, so used the 24 instead. Debated about going today-my legs are trashed from yesterday. But I was ok once I got warmed up.

Wanted to get some wall ball shot practice in, but after the metcon, I was done :p

Suzanne Campbell 01-21-2010 06:38 PM

Re: Suzanne's CrossFit Extravaganza
 
warm up

jumprope
stretch
kip swing
squats

WOD Modified Angie

100 pull ups
100 push ups
100 sit ups
100 wall ball shots 12# ball

31:21

pull ups- 20 kipping, 80 blue band asst
push ups- 70 full, 30 knee

Post workout: stretch

That's what I get for saying I needed wall ball practice :-)

Suzanne Campbell 01-22-2010 06:01 PM

Re: Suzanne's CrossFit Extravaganza
 
warm up

stretch
OHS w PVC
GHD sit ups
kip swing
jumprope

Kettlebell DL-warm up

32 kg x2x7
40 kg x3x5
48 kg x3x5

DL @ 50% of 1 RM-115#

7 sets of 3 with 30 second rest between rounds

WOD

20 box jump 20", 20 second rest
5 ring dips, 10 second rest
10 med ball cleans 16#, 30 second rest

5 rounds 13:20


WOD #2-done 4 hours later

10 clean and jerk 75#
20 sit ups
600 m run
10 KB swing 16 kg
20 burpees
600 m run

2 rounds

This will be one of our Garage Games workouts. Very tough!! Glad I get the chance to give these a run through so I'll know what I'm in for :yikes:

Next week I'll be doing the 4 mile trail run to get a feel for that. It's going to be a long 2 days in GA!

Suzanne Campbell 01-24-2010 01:59 PM

Re: Suzanne's CrossFit Extravaganza
 
warm up

jumprope
OHS w PVC
GHD sit ups
KB swings

WOD

15 DL
50 sit ups
12 DL
40 sit ups
9 DL
30 sit ups
6 DL
20 sit ups
3 DL
10 sit ups

9:06

Used 165#. Subbed sit ups for pull ups for shoulder. I was going to do green band pull ups but even those hurt. I was happy to get the first set of DL unbroken! My goal is to get the set of 20 at 135# unbroken at the Garage Games in the sandbag run WOD. We'll see....

Suzanne Campbell 01-25-2010 05:36 PM

Re: Suzanne's CrossFit Extravaganza
 
warm up

jumprope
OHS w PVC
GHD sit ups
back ext
runners lunges
pull ups
dislocates

WOD

3 med ball cleans 14#
3 burpees

27 rounds

12:26

It was our trainer's 27th birthday-thus the 27 rounds :) Happy Birthday Caleb!

post workout:

double KB 12 kg- aprx 50 meters each

farmers walk
rack position walk
waiters walk (left arm only)

20 ring rows

Suzanne Campbell 01-26-2010 05:23 PM

Re: Suzanne's CrossFit Extravaganza
 
warm up

squats
stretch
lunges
jumprope

WOD-Garage Games Sandbag/DL practice run

run up hill w 50# sandbag aprx 100 m
10 sandbag cleans
run back down hill w sandbag
20 DL 135#

Absolutely brutal! Loved it.

rest 15 min then group class

AMRAP 20:00

150 jumrope or 50 DU
25 squats

9 complete rounds + 100 jumps

Tried 50 DU instead but did for first round only-lots of misses today

After: Tabata plank holds

Suzanne Campbell 01-29-2010 01:14 PM

Re: Suzanne's CrossFit Extravaganza
 
warm up

jumprope
stretch
kip
GHD sit ups
back ext
wall ball shots

Strength: GTG pull ups

ladder 1-2-3-4-5 unbroken CTB, rest 2 minutes, then 15 pullups for time

Total time 5:30

WOD

1-1-1-1-1 Power cleans w 10 sec in between each clean
rest 90 seconds
pushups 21-18-15-12-9, rest 90 seconds

So-5 rounds of work

Around 21:00

Alternated cleans and pushups. Penalty for breaking a set of pushups was 5 burpees each break to be done at the end. No breaks needed-all unbroken :) Used 85# for the first 3 sets then added 5# and used 90# for the last 2-felt too light.

After: external rotation exercises and wall ball shot practice


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