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Suzanne Campbell 08-21-2009 11:17 AM

Suzanne's CrossFit Extravaganza
Hi All :)

I've been CrossFitting since February 08 and have kept a journal for about a year now. Decided I might as well start a log here as well. About me:

No athletic background at all. Fitness prior to CF was only Globo classes-step, "weight classes" with 5lb dumbbells, etc. You know-girly stuff! I was introduced to CrossFit and knew I had found what I was looking for. Current stats:


Michael 18:48
Helen 14:17
Mr Joshua 27:45 135#
Christine 14:38
Kelly 35:16

Press 65#
DL 210#
C&J 85#
Squat 150#
Push Jerk 95#

Mile 7:20
400m 1:25
5K 25:02

Weaknesses are HSPU, Ring Dips, Overhead lifts, Pullups. Pretty much anything upper body!

Anyway, last 2 days WODs were:

Aug 20- Group WOD at affiliate

Run 400m
21 Squat Cleans 65#
21 Burpees
15 Squat Cleans
15 Burpees
9 Squat Cleans
9 Burpees


Aug 21

Helen as Rx'd
14:17 PR

Suzanne Campbell 08-22-2009 01:22 PM

Re: Suzanne's CrossFit Extravaganza
5K run done through the neighborhood. Actually around 3.5 miles. Very hilly course. Took about 30 minutes. Trying to get ready for a 5K race next week in Knoxville called the Hotter N Hell 5K :) Running has been suffering lately as I have been trying to be more strength focused. Will do some extra running this week to be ready for that. I seem to have lost my extra gear! :ranting2:

Suzanne Campbell 08-23-2009 01:03 PM

Re: Suzanne's CrossFit Extravaganza
Active rest day. Went to the track at my son's school to run but there was some kind of event going on there. Went to the gym instead and did a 5K on the dreadmill. Time was 25:33! Pretty good for me, especially lately. Maybe I am starting to get my mojo back!! I hope so-

Suzanne Campbell 08-24-2009 04:32 PM

Re: Suzanne's CrossFit Extravaganza
Warm up-3 rounds

10 GHD sit ups
10 back ext
10 OHS w PVC
5 pullups
Samson Stretch

Group WOD

400 m run (warm up)

Every minute on the minute (until unable to finish within the minute)
1 KB swing, 1 Burpee 24 Kg
2 KB swings, 2 Burpees
3 KB swings, 3 Burpees

Ran out of time on round 10-was 3 Burpees short. Then- rest 3 minutes and did:

5 KB swings, 5 Burpees EMOM for 5 rounds

Cool down:
5 rounds Cindy-untimed

Suzanne Campbell 08-25-2009 05:47 PM

Re: Suzanne's CrossFit Extravaganza
Group warm up

1 minute Double unders
hold at bottom of squat 1 min
45 seconds Double unders
hold squat 45 seconds
30 seconds Double unders
hold squat 30 seconds

Group WOD

AMRAP 20:00

200 m run
25 pushups
25 SDHP w 24 kg KB
25 sit ups

3 complete rounds+ run, pushups,20 SDHP

Didn't realize until I started the first 200m run that I have managed to fire up some killer shin splints with the extra running. OW!! Wondering if this will have enough time to get better by the race on Sunday-

Could not decide between going to class or doing the WOD on my own that was posted (Thrusters, HPC, SDHP) as I love that workout. In retrospect I think I should have gone with that instead. I am constantly torn between doing my affiliate's programming or doing the WOD on my own. I really like the group dynamic but due to a lack of equipment sometimes we can't work all the skills needed in the class setting. I am lucky that we have an open gym as well so I can do either.

Might take tomorrow off-

Suzanne Campbell 08-27-2009 03:50 PM

Re: Suzanne's CrossFit Extravaganza
Warm up

500 m row

2 rounds of
10 OHS w PVC
10 GHD sit ups
10 back ext
Samson Stretch


Barbell Complex- half bodyweight-55#

Every minute on the minute for 20:00

3 Deadlift
3 Squat Cleans
3 Thrusters

Hard to believe how that 55# kicked my butt! Thought before about trying to go heavier but don't know that I could have finished with more. I really suck at thrusters!!

Afterward did Tabata handstands. Actually did 4 sets, rested for 1 minute and did 4 more sets.

Suzanne Campbell 08-28-2009 03:16 PM

Re: Suzanne's CrossFit Extravaganza
Group WOD at affiliate:


Just did this last Friday on my own-was not expecting a PR but...

13:25 :)

Was glad not to be squatting today-legs are really sore from yesterday!!

Suzanne Campbell 08-30-2009 01:33 PM

Re: Suzanne's CrossFit Extravaganza
Just got back from the race. Ran in the Hotter N Hell 5K today, though it was just in the low 80's. Wanted to finish in under 26 minutes but didn't make it. My time was 26:39 and I placed third in my age division. Not my best time,but I'll take it! :pepper:

Tomorrow, back to CrossFit!!!

Suzanne Campbell 08-31-2009 04:05 PM

Re: Suzanne's CrossFit Extravaganza
Warm up-3 rounds

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

Group WOD

5 Deadlift #175
10 Burpees
15 Box jump 20"

5 rounds with a one minute rest between rounds


I really liked this workout. I love deadlifts! Wish I could do them every day! They are by far my best and strongest lift. Guess that means I need to focus on overhead stuff which as I mentioned before, I suck at! :mad:

After, worked on pullups:kipping, a few deadhang and one weighted w 10# to see if I could still do it! I can, but just one at a time. Need to work on those more.

Suzanne Campbell 09-01-2009 03:59 PM

Re: Suzanne's CrossFit Extravaganza
Warm up

400m treadmill run

3 rounds

GHD sit ups
GHD extensions
5 Pullups

Group WOD


800 m run
400m backpedal
800 m run
400m backpedal


Had never done Griff before. Really hurts the quads on the 400's!!

Cool down
10 butterfly sit ups
1 minute plank

5 rounds

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