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!