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Old 01-02-2010, 01:40 PM   #111
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

warm up

jumprope
air squats
handstand hold
hang from pull up bar
single arm KB swing

Made up a workout today to rest the right arm:

21 left arm KB Thrusters 12 kg
15 GHD sit ups
9 box jumps 24"

5 rounds

22:35

Terrribly slow doing the thrusters. Switched to a 20# dumbbell for the last 2 rounds. Had not jumped on a 24" box in a long time-this was easier than I remembered it being. I'm pretty short so the 24" is a big jump for me. Didn't eat much at all today and got all cold and clammy towards the end of the workout. Not my best!
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Old 01-03-2010, 02:01 PM   #112
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Re: Suzanne's CrossFit Extravaganza

warm up

jumprope
KB swing
air squats

WOD 4-1-7-9

4 Power cleans 75#
1 DL 185#
7 Burpees
9 Abmat situps

9 rounds

15:43

Shoulder is starting to feel better. May try a few pull ups tomorrow to see how it feels. Still get a twinge of pain if I move it a certain way but I am pain free otherwise.
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Old 01-04-2010, 05:59 PM   #113
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

warm up

jumprope
OHS w PVC
wall slides
plank hold

WOD

5 KB swings 16 kg
5 power swings
5 hand to hand swings
5 SDHP

5 rounds then rest 2 minutes

3 rounds then rest 1 minute

1 round

8:28

Afterward did crab walks aprx 100 meters

Just got our set up for getting the rings up high. Several of us played around with the rings and muscle up progressions. I knew better than to do it, but did a couple of jumping muscle ups so I hope I don't pay for it tomorrow. One of our guys got his muscle up on his first try, then got four more!

Icing my shoulder, fingers crossed-
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Old 01-05-2010, 04:52 PM   #114
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Group WOD- Chipper

30 Burpees
30 box jumps 20"
30 sit ups
30 supermans
30 pushups
30 walking lunges
30 KB swings 16 kg
30 squats
30 Double unders
30 pull ups

13:22

pushups done on knees and pull ups w blue band to reduce the stress on my right shoulder. It's starting to feel pretty good so hopefully I'll be back to RX'd in a couple of days.
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Old 01-06-2010, 06:37 PM   #115
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

warm up

jumprope
wall slides
squats
GHD sit ups
back ext

WOD

400 m run
25 GHD sit ups
25 back ext

5 rounds

23:57

Runs done on treadmill, GHD's full ROM touching floor on all reps

Class did the 50 wall ball/ 25 pull ups for 5 rounds today. I decided not to do it as I was afraid it would be too many reps for my shoulder to handle today. After the workout I did some small sets of pull ups, some KB press and some wall ball shots to ease back into things with the upper body. I can really tell that it's been almost 2 weeks without pull ups. Yikes, I feel weak.
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Last edited by Suzanne Campbell : 01-06-2010 at 06:44 PM.
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Old 01-08-2010, 05:46 PM   #116
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

warm up

jumprope
sets of 3 pull ups
sit ups
cleans with empty bar

Power clean 1-1-1-1-1-1-1

65 X3
75 x 2
85 x1

90-90-90-90-90-90-90

Terrible day! No motivation, no adrenaline at all. BOO!!!! Form was ugly on some of the cleans. Bar felt like it weighed a ton today. Yuck. Feel like it was a wasted training day

Did some pull ups in between the cleans, trying to get some of my strength back after the break. I had another massage today and the therapist I had today said that I am hypertonic and have pecs that are so tight he thinks they are pulling my shoulder forward causing the impingement. He recommended more work to strengthen my back and correct the imbalance. Explained that we don't isolate muscle groups in CF, but not sure he understood. He also recommended much more stretching. I'm sure he's right about that.
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Old 01-09-2010, 09:02 AM   #117
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

warm up

250 m row
wall slides
hang from pull up bar
wall ball shots
stretch

WOD Fran

My most feared and hated workout! I have not done it for almost a year. That was my first time trying it RX'd and it was a disaster-18:00!! I could not get the pull ups and thought it would never end. Today I decided to try it with 55# and kipping pull ups-

9:53

Not great, but getting it sub 10 minutes made me feel pretty happy The thrusters felt pretty light and easy-it was the pull ups that made it slow. Had to do them in sets of 1 and 2 in the last 2 rounds.

After:

spent some more time doing wall slides and stretching out the pecs using the stretches the massage therapist suggested. Came home and iced and will hope for the best.
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Old 01-11-2010, 04:51 PM   #118
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

warm up

jumprope
OHS w PVC
stretch
pull ups

WOD

9-7-5-3-1

Deadlift 185#
HSPU (used blue band asst)
deadhang pull ups
ring dips
KB swing 32 kg

Not done for time-meant to be a strength and skill workout. Did the ring dips as a jump to support and a slow negative down. Got my first 3 ring dips tonight- Whoohoo!!

Post workout: stretch and ice
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Old 01-12-2010, 06:36 PM   #119
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

warm up

jumprope
stretch
squats

WOD

25 double unders
25 SDHP
25 Hang Power Cleans
25 sit ups

5 rounds

28:27

Used 45# for the SDHP and cleans. Pretty tough even with the light weight!
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Old 01-13-2010, 05:12 PM   #120
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

warm up

jumprope
dislocates
pull ups
stretch

WOD

50 OHS 45#
400 m run
75 Burpees
400 m run
100 KB swings 16 kg
400 m run

23:57

Did 30 OHS and finished the last 20 as back squats-worried about the impingement coming back. I can do most everything pain free now after a good warm up and stretching so don't want to risk it-
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