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Old 12-21-2009, 06:35 PM   #101
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Took both Saturday and Sunday off-don't usually take two days but felt that I needed it. Today:

Back squat

45 x5
65 x5
95 x3

3-3-3-3-3

115-115-115-115-125

Group WOD

warm up:
5 x 3 heavy KB swings 32 kg

7 DB split cleans 25#
14 pull ups

7 rounds

19:?

Not sure of my time and also not sure that I did seven rounds! I thought I was still on six but everyone around me said seven. I am terrible at losing count on both reps and rounds. Ripped off a callus so I was glad to be done either way.

cool down
5 x 3 KB swings 32 kg

First time swinging the 32. Fun!
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Old 12-21-2009, 07:57 PM   #102
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Made a mistake in my log: Tonight's KB swings were 5x5! Oops.
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Old 12-22-2009, 07:19 PM   #103
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

warm up

jumprope
GHD sit ups
wall slides
hang from pull up bar

WOD

400 meter run
15 squat cleans 65#

5 rounds

25:15

Was supposed to be thrusters instead of squat cleans, but one of our trainers suggested that I do the cleans instead because of my shoulder problems. I hated to sub because I so need to work on the overhead stuff. But 75 reps would have been too much, so I took his advice. Still a hard workout.
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Old 12-23-2009, 06:00 PM   #104
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

WOD

50 Double unders (or 150 singles)
40 sit ups
30 squats
20 pushups
10 pull ups

4 rounds

24:21

Very interesting workout. I somehow neglected to notice that this was a four rounder until I finished and saw people going back for their jumpropes! UG! I went all out as I thought this was a quick little burner. I did a great fast first round but then absolutely crashed and burned after that! I was extremely excited to get a double under PR on the first round-39 unbroken However after round 2 I couldn't get them at all and resorted to 150 singles instead.

In the morning we are having one big group WOD modeled after the 12 Days of Christmas and we're supposed to wear a tacky Christmas sweater. Should be a fun time.
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Old 12-24-2009, 01:33 PM   #105
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Today we had one group workout- The 12 Days of Christmas

1 Burpee
2 HSPU
3 box jumps
4 pull ups
5 squats
6 push ups
7 KB swings 24 kg
8 DB snatch each arm 25#
9 sit ups
10 walking lunges
11 Double unders
12 wall ball shots

We did one, then 2 and 1, etc. My time was 30:31
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Old 12-26-2009, 02:59 PM   #106
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Deadlift 5x5

warm up

135 x5
155 x5

5-5-5-5-5

185-185-195-195-200(5 rep PR)

After: Double under practice

I am helping my youngest son (will be 14 this week) with Starting Strength. Today he did Squat, Press and Power clean. I did my sets in between his
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Old 12-28-2009, 05:39 PM   #107
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Re: Suzanne's CrossFit Extravaganza

Went and had an hour long deep tissue massage today. Ahhhhh....

I have been having a terrible time with my right shoulder. Ever since the 12 Days of Christmas workout it has been bad, waking me up through the night and hurting while doing random stuff around the house. Time to stop all the pushing exercises and pull ups for a bit. Again! The massage therapist said that all the muscles around that shoulder were very tight and had lots of active trigger points, whatever that means. I think I will try to have someone work on it each week and see if this helps. Went to group class tonight and slightly modified the workout:

12 steps walking lunge
9 24 kg KB swings
6 GHD sit ups (supposed to be pull ups)
3 Burpees

5 rounds

6:46

Afterward we did long jumps-aprx 100 meters

Tomorrow I will do a longer heavy metcon.
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Old 12-29-2009, 03:11 PM   #108
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Re: Suzanne's CrossFit Extravaganza

warm up

jumprope
GHD sit ups
back ext
air squats
front squat w empty bar

WOD

KB swing 16 kg/ front squat 85#

50 swings
2 squats
40 swings
4 squats
30 swings
8 squats
20 swings
16 squats
10 swings

Untimed as I can't find my stopwatch and they were all loaned out at the gym Lower back was the limiting factor on this workout-felt so fatigued that I had to break up the squats on the last set.
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Old 12-30-2009, 05:54 PM   #109
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

warm up

jumprope
handstand holds
band pull ups
GHD sit ups
back ext
stretch

WOD

30 box jumps 20"
20 KB swings 16 kg
10 DB power cleans 25# (sub for push press)
5 pull ups

5 rounds

19:57

Did first round kipping pull ups and had some pain, so went to strict blue band asst for the remaining sets. It is so hard to scale but I want to heal so I am making myself do it anyway. It always feels like cheating to me! I got the shakes during the end of the workout which hasn't happened in a while. Legs are really sore from the front squats yesterday-
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Old 12-31-2009, 09:05 AM   #110
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

warm up

jumprope
GHD sit ups
back ext
KB swings

WOD

5 DL 165#
80 yard sandbag run 50#

5 rounds

7:54

Cool down

wall slides
rehab exercises w 5# db right arm
strict blue band pullups 3X7
HSPU w green/blue 5X10

It's weird that the HSPU don't hurt at all. I think it's because of where my impingement is, in the front of the shoulder. Regular push ups and inverted off a box both cause pain but these don't. The pull ups also hurt some, so I will give it more time on those.
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