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

Suzanne Campbell 09-13-2009 01:56 PM

Re: Suzanne's CrossFit Extravaganza
 
Active rest day

Got some new running shoes this weekend-Saucony Guides-and wanted to see how they were to run in. Went to the track and ran a couple of miles. Legs felt like lead today. Sore and blah feeling all over! Timed a couple of my 400's and couldn't do any better that 1:50. BOO!! Should have just rested instead, but at least I got my blood moving anyway. It is still really hot here especially for the middle of September.

On the bright side, the shoes are good-
Came home and foam rolled my legs.

Suzanne Campbell 09-14-2009 08:28 PM

Re: Suzanne's CrossFit Extravaganza
 
warm up 2 rounds

jumprope
10 OHS w PVC
10 GHD sit ups
10 back ext
5 pullups

WOD


3 Rounds for time -

~600 M Run including a 128 stair ascent/descent
21 KB swing 16kg
15 push ups
9 piked pushups (sub for HSPU)

22:48

Terribly slow on the piked pushups. Very weak at this exercise!! I need to start doing inverted pushups in my warmup it looks like. I have no problem with doing or holding handstands, it is just the pushup that I suck at! Need much work in this area. Running the stairs is always hard too. Turns the legs to jello :p

no cool down today-late for a meeting.

May do Annie and front squats tomorrow. Sounds like a fun combo!

Suzanne Campbell 09-15-2009 04:16 PM

Re: Suzanne's CrossFit Extravaganza
 
CFWU x2

Front Squat

45x5
65x3
95x3

105-110-115-115-120F

Feel like my lifts have all stalled out. Considering doing SS again but I don't want to lose my conditioning! I did a cycle early this year and tried to still do CF. It was too much! Not sure what to do........

Annie

10:42

Couldn't do doubles to save my life. Until the last 2 rounds I only got 5 at a time without missing. :ranting2: Maybe my legs were tired from the squats or something. I finally took off my shoes and got the last 2 rounds unbroken. I can usually do 15-20 without a miss. Oh well. I can look forward to a big PR on Annie next time I guess!

Suzanne Campbell 09-18-2009 04:38 AM

Re: Suzanne's CrossFit Extravaganza
 
Yesterday

Scaled Daniel

25 pullups
400 m run
21 Thrusters 20# Dumbells
800 m run
21 Thrusters
400 m run
25 pullups

18:06




Today went to the 6:00 am group class

warm up 3 rounds

jumprope
10 GHD situps
10 ext
dislocates
10 OHS w PVC

WOD

200 m run
21 walking lunges
200 m run
18 squats
200 m run
15 kettlebell swings 24 kg
200 m run
12 push press 20# db
200 m run
9 squat cleans 20# db
200 m run
6 burpees

11:00

Afterward did a team competition with roving planks. It was a fun workout. May go back tonight for a strength workout and then tomorrow will be running in the Marine Mud Run.

Suzanne Campbell 09-18-2009 03:02 PM

Re: Suzanne's CrossFit Extravaganza
 
WOD #2

5 Deadlifts 185#
10 Burpees

5 rounds

7:30

First time doing this one as RX'd. :kicking0: Love those DL's!

Suzanne Campbell 09-20-2009 12:36 PM

Re: Suzanne's CrossFit Extravaganza
 
On Saturday, I ran in the Marine Mud Run. It was a 5K with a lot of obstacles,hills, and as the name indicates, lots of mud. I finished in 33:42. It was a lot of fun except for the torn up knees from gravel down in the mud pits and some random bruises. Resting today and then tomorrow, back to CrossFit!

Suzanne Campbell 09-21-2009 04:27 PM

Re: Suzanne's CrossFit Extravaganza
 
Group WOD

400 m walking lunges

14:06


Goodbye legs!!


Cool down : pullups x 30

William Davidson 09-21-2009 04:35 PM

Re: Suzanne's CrossFit Extravaganza
 
Good Effort! I hope tomorrow is easy on your legs.

Suzanne Campbell 09-22-2009 07:26 PM

Re: Suzanne's CrossFit Extravaganza
 
Thanks William :)

warm up-2 rounds
jumprope
OHS w PVC
5 pullups
dislocates
10 GHD sit ups
10 back ext


WOD

150 single unders
25 box jumps 20"
25 KB swings 16kg

5 rounds

20:35

Legs are not too sore from the 400 m lunges. Much less than the last time I did the workout. Most of the soreness in in my hamstrings and glutes. I could really feel them in the warmup doing the back extensions on the GHD. Did not seem to be a factor in today's workout though-felt pretty good.

Tomorrow-rest day

Andy Gann 09-23-2009 11:31 AM

Re: Suzanne's CrossFit Extravaganza
 
Quote:

Legs are not too sore from the 400 m lunges. Much less than the last time I did the workout. Most of the soreness in in my hamstrings and glutes. I could really feel them in the warmup doing the back extensions on the GHD. Did not seem to be a factor in today's workout though-felt pretty good.
What about today?? :smiley_ev


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