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Suzanne Campbell 10-04-2009 04:44 PM

Re: Suzanne's CrossFit Extravaganza
On vacation in Orlando this week. Took the last 2 days as rest days. Today ventured over to the "gym" here to do a workout. Have been here many times so knew what I had to work with. Not much! Anyway at least they have dumbbells. They are the kind with knurling and huge plates on them, but better than nothing.

400 m treadmill run
21 thrusters 20# DB
21 pushups
400 m run
15 thrusters
15 pushups
400 m run
9 thrusters
9 pushups
400 m run


Felt terrible as I had been sitting in the sun all day prior and was probably dehydrated some.

Tomorrow I am going to Crossfit Firebase! Whoohoo! Can't wait :)

Suzanne Campbell 10-05-2009 08:24 AM

Re: Suzanne's CrossFit Extravaganza
Today I visited CrossFit Firebase. It was awesome! Thanks Jason and I enjoyed meeting everyone today :)

Warm up

GHD sit ups
back ext
KB swings


10 Front Squats 75#
25 sit ups
9 Front Squats
15 ball slams 15#
8 front squats
25 sit ups
9 front squats
15 ball slams
10 front squats


I think I got the rep scheme and my time right! It seemed llike a longer workout--

skill work


run holds w feet anchored. Painful!!

Had a great time and plan to go back at least once more before the week is over.

Suzanne Campbell 10-07-2009 08:19 AM

Re: Suzanne's CrossFit Extravaganza
Back to CrossFit Firebase. Today's WOD

800 m run
5 rounds of

3 HSPU (band asst)
6 dips- parallel bars sub for ring dips
9 pushups

800 m run


Suzanne Campbell 10-08-2009 05:28 PM

Re: Suzanne's CrossFit Extravaganza
Last day visiting CrossFit Firebase. Today was a skills day

10-15 minutes each

Double unders
Muscle up progressions

Was excited to get the practice on muscle ups. This had been a goal for this year, but a bad shoulder has kept me from working on it like I wanted to. Today I got to try a kipping muscle up and didn't make it. Not too surprised as my dip strength is pretty poor! If the shoulder can hold up I think I still have a chance of getting there this year. Today I could not get through the transition. I know that is the hardest part. I did manage to tear a piece of skin out of the center of my palm and rip a callus :mad: I just hate rips! I guess I'll have to get used to that.

I see lots of dip practice in my future

Suzanne Campbell 10-10-2009 08:59 AM

Re: Suzanne's CrossFit Extravaganza
Back from Orlando vacation. Today back to the gym here for some DL fun

95 x5
135 x5
155 x 5



Very hard to keep a grip on the bar because of the rips from a couple of days ago. Wore a glove (gag) on my left hand and it greatly messed up my grip strength. Needed to go ahead with this because of the DL meet at the end of this month. Hope the holes in my hand will heal soon!

Suzanne Campbell 10-11-2009 02:27 PM

Re: Suzanne's CrossFit Extravaganza
Was going to take today off, but decided to go on the gym for a WOD

400 m run
1 round Bear complex 65# (DL,Power clean, Front squat,PP,back squat)

5 rounds

Forgot my watch and borrowed a stop watch. Found out at the end of the workout that it was not working! It said four hours and something! Don't think I was quite that slow :rofl:

I estimate I was under 15:00

Suzanne Campbell 10-12-2009 08:03 PM

Re: Suzanne's CrossFit Extravaganza
warm up

jumprope, 400 m slow run



SDHP 24 kg
Double unders
Abmat sit ups


cool down:400 m run

Suzanne Campbell 10-13-2009 01:24 PM

Re: Suzanne's CrossFit Extravaganza
warm up 2 rounds

10 GHD sit ups
10 GHD ext
5 pullups

WOD "Suzanne"- CrossFit Ramstein

Found this one day while watching videos on You Tube. I was amused to find this one with my name on it! Did it once before and after that I was NOT amused! This one is a killer...

350 meter row
30 squats
5 pull ups
25 KB swings 16 kg
10 pushups
20 burpees
15 Thrusters with 1/2 Bodyweight (55#)

3 rounds with a 2 minute rest between rounds

35:24 including 2 minute rests

Cool down: crawl to parking lot!

Suzanne Campbell 10-15-2009 03:51 PM

Re: Suzanne's CrossFit Extravaganza
Took yesterday off and was sore all over! Had a hot date with the foam roller and then today went back to class....

warm up 2 rounds

5 pullups
10 OHS w PVC
10 back ext


95 x6
105 x 5
155 x 4


185-195 PR-195-205-210

and....220x 1 PR! Finally to double body weight. Funny thing was I think I could have done it for 3. Happy to walk away with a PR though:)

Right hamstring has been bothering me some and I really felt it tonight. I am now sitting on an ice pack. Will foam roll later.

Suzanne Campbell 10-16-2009 03:18 PM

Re: Suzanne's CrossFit Extravaganza
warm up 2 rounds

10 ghd situps
5 pull ups
10 OHS w PVC


5 burpees
20 DB snatch 25# alternating arms
15 goblet squats w 16 kg Kettlebell

AMRAP 20:00

6 rounds complete plus
5 burpees, 5 snatches

cool down :stretch

Iced my hamstring a couple of times today and it held up well during the WOD.

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