Suzanne's CrossFit Extravaganza

[Suzanne Campbell]

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]

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

no cool down today-late for a meeting.

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

[Suzanne Campbell]

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. 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]

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]

WOD #2

5 Deadlifts 185#
10 Burpees

5 rounds

7:30

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

[Suzanne Campbell]

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]

Group WOD

400 m walking lunges

14:06


Goodbye legs!!


Cool down : pullups x 30

[William Davidson]

Good Effort! I hope tomorrow is easy on your legs.

[Suzanne Campbell]

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]

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??