Suzanne's CrossFit Extravaganza

[Suzanne Campbell]

Group WOD at affiliate:

Filthy Fifty

started from various stations in groups of three. I started with pullups. Subs were-

50 jumping pullups
50 kettlebell swings 12 kg (should have used a 16kg-too light)
50 steps walking lunge
50 KTE (not all quite to elbow)
50 push press 45#
50 ext on GHD
50 wall ball 12#
50 burpees
50 double unders
50 box jumps 20"

30:14


Always a load of fun!!! Didn't seem as hard as last time and my time was 4 minutes better so that was good. Not a PR today, but used 35# for push press last time.

Tomorrow-rest!

[Suzanne Campbell]

Just getting over a case of the flu. Knocked me out of the gym for two days, but glad to get back today.

Warm up

jumprope
Burgener warm up with PVC and 15# bar

Clean and Jerk

75-85-85-90-95F-85-95PR

Worked some more on cleans with the help of one of the employees at the gym. Not certified yet and a high school senior, but he was a wealth of information today and gave me some great cues. Thanks Jesse! You were a ton of help!!

Got a PR of 100# on my clean today! I hope my shoulder holds up. I have had some pretty aggravating shoulder impingement this year which has been ok lately. Crossing fingers for tomorrow!

[Suzanne Campbell]

First metcon attempt since having the flu. Didn't go so well!! Felt terrible and I hate to admit it but I did not finish todays WOD

400 meter run
25 Burpees

3 rounds in 15:38

Was supposed to do six rounds, but decided I didn't have it in me today. Went home and took a nap. Looking forward to tomorrow. We are having a team WOD at the gym tomorrow since it is Labor Day. Should be fun!

[Suzanne Campbell]

Team WOD

400 m run
squat
400 m run
pushups
400 m run
box jumps
400 m run
KB swings

Broken into 4 teams. Our team had six members. We had to all run together, then do four minute rounds of squats etc, with only 2 members working at a time for max reps. A fun time was had by all Can't remember our total rep count. It was a little over 1200.

Tomorrow, CFT!

[Suzanne Campbell]

CrossFit Total

Had not done the total in a while and was hoping for some PR's. Only got one today and lost 5# on the other two. ??? Anyway, here are my results:

Squat 145#
Press 60#
Deadlift 215# PR

Total 420#

The squat was absolutely atrocious! Got stuck at the bottom and it got way ugly getting it back up, but I did. I could hear Coach Rip groaning from 4 states away. But-I counted it. Now I am not so sure that my PR of 150 was below parallel......

Press. Geez, what the heck is wrong with my press? I basically don't have one! Have had a shoulder injury for a few months which has made it difficult to work on anything heavy, so I guess that doesn't help.

Deadlift was good. Got a PR today of 215#! WHooHoo! 220# might as well have been nailed to the floor though. I think it has to be mental. Well, at least I am still seeing progress in one lift anyway.

Tomorrow I will rest for sure.

[Suzanne Campbell]

warm up

jumprope
dislocates
handstand hold
OHS w PVC

400 m run

WOD

100 ft walking lunge 20# db
30 box jumps 20"
20 kipping pullups unweighted

4 rounds

29:28

I am really excited to be able to do this WOD without assist on the pullups. No big accomplishment for some, but this is the most pullups I have ever done in a workout without a band! My arms are so tired I can barely type! I had to do a lot of singles to get it done. And-my hands are fine w no rips so I am happy about that too. It was a stressful day at work so this was just the thing to get all my frustration out on....

Tomorrow will do group WOD if my arms still are functional!

[Suzanne Campbell]

warm up

jumprope
400 m slow run

Group WOD

Minute one : 10 meter sprint
Minute two: 20 meter sprint
Minute three: 30 meter sprint
Minute four: 40 meter sprint
Minute five : 50 meter sprint
Mintue six: 60 meter sprint
Minute seven: 70 meter sprint
Minute eight: 80 meter sprint
Minute nine: 90 meter sprint
Minute ten: 100 meter sprint

These were done suicide style

Then did Manmakers with 15# DB each minute, adding a pushup each round as in:

Minute one: pushup, row right and left, squat clean, thruster
Minute two: pushup, row right and left, pushup, row right and left, squat clean, thruster

Could not finish round #7. Those were hard, especially after all the sprinting.


Cool down

Double unders- 3 sets of 20

[Andy Gann]

Good work Suzanne... Thanks for taking the time to post on my log.

I don't know who Nicole is at CHF. Do you mean Amanda or is there another L1 trainer there?

Anyways - keep up the good work! I'll keep checking back!

[Suzanne Campbell]

Nicole is an Alcoa police officer who teaches some classes at night-she is L1. She was doing Tues-Wed-Thursday 5:30 but recently went to doing only Wednesday night. Her classes were awesome and I take Wednesdays off due to church commitments so unfortunately I won't get to attend her classes anymore. She ordinarily had us do a named WOD and tried to get us as close to RX'd as possible. She is tough! I will miss her classes for sure! She and her husband work out in the afternoons so I am sure that's why you never met her.

[Suzanne Campbell]

warm up 2 rounds

jumprope
Samson stretch
10 abmat sit ups
hip stretches
OHS w PVC
Dislocates

WOD

4-1-7-9

4 Power cleans 65#
1 Deadlift 185#
7 Burpees
9 GHD situps

9 rounds (lost count-I think I may have done 10 instead!)

21:52

Sweated buckets! I changed this up from the original WOD when I had a hurt shoulder and have done it a few times now. It is a good one. Need to up the weight on the cleans. They were too light.

Cool down:stretch