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Suzanne Campbell 09-02-2009 04:43 PM

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"


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.


Suzanne Campbell 09-05-2009 11:56 AM

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

Burgener warm up with PVC and 15# bar

Clean and Jerk


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!

Suzanne Campbell 09-06-2009 03:51 PM

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!

Suzanne Campbell 09-07-2009 05:29 PM

Re: Suzanne's CrossFit Extravaganza
Team WOD

400 m run
400 m run
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!

Suzanne Campbell 09-08-2009 03:37 PM

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.

Suzanne Campbell 09-10-2009 01:22 PM

Re: Suzanne's CrossFit Extravaganza
warm up

handstand hold

400 m run


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

4 rounds


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!

Suzanne Campbell 09-11-2009 05:37 PM

Re: Suzanne's CrossFit Extravaganza
warm up

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

Andy Gann 09-11-2009 06:54 PM

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! :)

Suzanne Campbell 09-12-2009 06:18 AM

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.

Suzanne Campbell 09-12-2009 08:27 AM

Re: Suzanne's CrossFit Extravaganza
warm up 2 rounds

Samson stretch
10 abmat sit ups
hip stretches



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

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


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

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