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Suzanne Campbell 10-30-2009 08:23 AM

Re: Suzanne's CrossFit Extravaganza

warm up 2 rounds

GHD sit ups
back ext
KB swings x 20

400 m run

WOD- AMRAP 20:00

200 single unders
10 KB swings 16 kg
8 push press 25# DB
6 burpees

5 rounds complete + 20 jumps

Toes to Bar


Plank holds x 3

Kipping practice after class. Also played around with bands and tried HSPU with 2 blue instead of a green and blue. Was a lot harder so I will start doing them this way next time they come up in a WOD.

Suzanne Campbell 10-30-2009 05:30 PM

Re: Suzanne's CrossFit Extravaganza
warm up

GHD sit ups
back Ext
Samson stretch

WOD "Cindy"

16 rounds PR

Had been a long time since I had done Cindy,since when I was first doing unassisted pull ups. I could have gotten one more round in but tore my hands and decided to stop before they got really bad as I am doing the DL meet tomorrow night. I was going to stop after round 15 but did one more with a blue band so as not to tear my hands any more than they already were. I was pretty happy about the 16 :)

Suzanne Campbell 10-31-2009 06:32 PM

Re: Suzanne's CrossFit Extravaganza
Just got home from the pull up /DL meet to benefit Special Olympics. We first had a pull up competition-our affiliate vs the Marines who brought the pull up bar. We had only 4 people on our team, 2 of which were women! The Marines had six (I think) members-all men. Needless to say, they won, but it was all in good fun.

The DL event was fun. I weighed in at 114#. I managed to get a small PR. Decided to be conservative as I didn't want to end on a failure and I usually try to get 5# jumps. My three lifts were as follows-we had Kilo plates, so in pounds, they were:

225.75 PR

It was different lifting in front of people and with a judge, but it was a lot of fun. I made some tape grips to cover my ripped calluses and they worked like a charm! It was a fun night and a great cause too.

Suzanne Campbell 11-02-2009 09:55 PM

Re: Suzanne's CrossFit Extravaganza
warm up

GHD sit ups
back ext

WOD-max reps with partner

5 minutes wall ball shot 14#
2 min rest
5 minutes Pull ups
2 min rest
5 minutes thrusters 20# DB
2 min rest
5 minutes SDHP w KB 24kg

Only one person at a time can be working.

Can't remember what all of our totals were. Fun workout! I used my tape grips again and they worked pretty well, but one of my hands ripped in the palm AGAIN! :ranting2: I'm getting kind of tired of it! They just don't heal all the way and that new skin just can't take the friction from kipping (I have a pretty big kip). I think if I get my kip more contained that it will be better. I need to go watch the midline stablization video again! I don't think I'll do any pull ups tomorrow-

Suzanne Campbell 11-03-2009 04:42 PM

Re: Suzanne's CrossFit Extravaganza
warm up


WOD "Michael"

800 m run
50 good mornings 25# KB
50 Abmat situps

3 rounds


Not a PR, but did GHD back ext last time instead of the good mornings. Previous PR was 18:54. This is one of my favorite workouts. Glad to not do pull ups as I have a pretty good crater in my palm still from yesterday.

Suzanne Campbell 11-05-2009 05:10 PM

Re: Suzanne's CrossFit Extravaganza
Warm up

GHD sit ups
back ext
10 Deadlift 40 kg KB


400 m run

3 DL 30 seconds rest between each

5 rounds

Didn't get my time. I think it was between 15-20 minutes. This was a different workout. Think I could have gone heavier.

Cool down

4- 20 second side planks right and left
1 minute full plank

Suzanne Campbell 11-07-2009 10:22 AM

Re: Suzanne's CrossFit Extravaganza
warm up

handstand hold
Burgener warm up with PVC and 15# bar
KB swings

clean w 45# bar x5
clean 65# x3
clean 75# x 3

WOD-CF Football

2 power cleans every minute on the minute for 15:00


Afterward did:

10 16 kg KB swings-American
10 GHD situps

5 rounds-untimed

Suzanne Campbell 11-09-2009 08:18 PM

Re: Suzanne's CrossFit Extravaganza

2 mile run through the neighborhood aprx 17:00

Today "Filthy Fifty"

50 box jumps 20"
50 jumping pull ups
50 KB swings 16 kg
50 walking lunges
10 KTE 40 GHD sit ups (hurt shoulder)
50 Push Press 35#
50 back ext
50 Wall ball shots 14#
50 Burpees
50 Double unders


Started out on the KTEs and decided to sub the sit ups because I immediately felt pain in my shoulder. I am afraid the impingement is getting ready to start causing me problems again. I have been trying to ignore it, but it is waking me up at night again so it's time to start laying off it for a while :( All in all, a pretty good workout for me. Still slow on the wall balls and burpees!

Suzanne Campbell 11-10-2009 06:05 PM

Re: Suzanne's CrossFit Extravaganza
Team Workout

Started one at a time on the rower. Each person rows for one minute and then moves on to the next station. Keep rotation going on the rower til 5000 meters are rowed. There were 5 people on our team.

1 minute row

12 push ups
12 ring rows
12 push press 12 kg KB x 2

Ended up doing three rounds but went ahead and finished the fourth round of Push ups, ring rows, and PP after the rowing was done. Fun workout!

Then did planks: Right side, half plank, Left side, Tabata intervals

After:kippping practice

Suzanne Campbell 11-11-2009 04:57 PM

Re: Suzanne's CrossFit Extravaganza
CFWU x 2

Workout: AMRAP Three 7 minute rounds

20 Wallball Shots 14#
10 box jumps 20"

2 minute rest

20 SDHP 45#
10 sit ups

2 minute rest

20 Push Press 45#
10 KB swings 16 kg

Round 1: 3 rounds complete + wallballs and 5 jumps
Round 2: 4 rounds complete + 20 SDHP
Round 3: 2 rounds complete + 20 Push Press

This was harder than it looked on the whiteboard!! :p

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