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Old 03-27-2012, 04:07 PM   #901
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Workout of the Day
A.
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2 minutes

Actually did a lot of power snatches to practice form. Went up to 58# and stayed there. Don't know how many sets I ended up doing

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Handstand Push-Ups band assist
10 Pull-Ups
15 Kettlebell Swings 24 kg

4 complete rounds + HSPU, pull ups and 7 swings
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Old 03-28-2012, 04:56 PM   #902
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Workout of the Day
Complete as many rounds and reps as possible in 4 minutes of:
Burpees x 10 reps
100 Meter Run

3 rounds + 5 Burpees

Rest exactly 4 minutes, and then:

Complete as many rounds and reps as possible in 4 minutes of:
Renegade Rows x 5 reps 20# DB
Box Jumps 20″ x 10 reps

4 Rounds + 5 Rows

Rest exactly 4 minutes, and then:

Complete as many rounds and reps as possible in 6 minutes of:
Burpees x 10 reps
100 Meter Run

5 rounds + 2 Burpees

Rest exactly 6 minutes, and then:

Complete as many rounds and reps as possible in 6 minutes of:
Renegade Rows x 5 reps
Box Jumps 20″ x 10 rep

6 rounds + 5 Rows and 2 box jumps
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Old 03-29-2012, 06:05 PM   #903
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Workout of the Day
A.
Five sets of:
Shoulder Press x 2-3 reps
Rest 2-3 minutes

2-2-2-2-2 65#

B.
In teams of two, partners will alternate to complete 8 rounds each of:
65 lb Push Press x 10 reps
Toes to Bar x 10 reps

My partner and I finished in 18:55. I subbed toes to rings and got all the sets of both movements unbroken.
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Old 03-31-2012, 07:01 AM   #904
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Five sets of:
Back Squat
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes

For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps 75#
* Set 2 – 75% of possible 1-RM x 3 reps 115#
* Set 3 – 85% of possible 1-RM x 1 rep 125#
* Set 4 – 90-95% of possible 1-RM x 1 rep 135#
* Set 5 – Test 1-RM 145#

Pull ups- 6,5,5,5,5 deadhang


Rest between 8-10 minutes between your last back squat and Part B, but leave the weights on the bar when you finish, you’ll come back to this.

B.
One Set for Max Reps:
85% Back Squat x Max Reps 5 reps @ 125#
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.

*First time I can remember doing high bar back squats in a very long time. Couldn't go quite as heavy as I would have liked to. Based my percentages off 150# but decided to max at 145# at the end. Part B was still based on the 150#.
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Old 04-02-2012, 04:56 PM   #905
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Workout of the Day
A.
Shoulder Press
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises)
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps 45#
* Set 2 – 75% of possible 1-RM x 2 reps 55#
* Set 3 – 85% of possible 1-RM x 1 rep 65#
* Set 4 – 90-95% of possible 1-RM x 1 rep 70#
* Set 5 – Test 1-RM 75#(F) 70#

In between each set did 7 Glute Ham Raises and 2 minutes of hip mobility


B.
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps 20″
7 Burpees
7 Kettlebell Swings 16 kg

4 swings short of completing 6 rounds
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Old 04-03-2012, 05:00 PM   #906
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Workout of the Day
A.
Three sets of:
Back Squat x 8 reps 95#-105#-115#
Rest 2 minutes
Weighted Pull-Ups x 2 reps 10#
Rest 2 minutes

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
Wall Ball x 10 reps (12 lbs)
Pull-Ups x 10 reps
Hand-Release Push-Ups x 10 reps

My partner and I got 11 rounds-I led off so I did 6
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Last edited by Suzanne Campbell : 04-03-2012 at 05:02 PM.
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Old 04-04-2012, 04:48 PM   #907
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Re: Suzanne's CrossFit Extravaganza

Workout of the Day
A.
Six sets of:
Hang Clean + Clean
Rest 2 minutes

Execute one clean from the hang position, and then one from the floor.

Did full squat cleans

85-85-85-90-90-90

*upper body is shot from yesterday's workout. Not feeling it today Thought about not working out, but figured there is some benefit to pushing through even when you don't feel like working out.

B.
Three rounds for time of:
Man-Makers x 10 reps w 20# db
300 Meter Run

*Man Maker= Row, Push up, Row, Squat Clean into a Thruster. That is one rep

14:51
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Old 04-05-2012, 04:05 PM   #908
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Re: Suzanne's CrossFit Extravaganza

Workout of the Day
A.
Four sets of:
Deadlift x 4-6 reps
(open palms at bottom)
Rest 20 seconds
Handstand Push-Ups x Max Reps
Rest 3 minutes

Deadlifts

6x165#
6x175#
6x185#
4x200#

HSPU w band

9-8-8-8

B.
Three sets for max reps of:
45 seconds of Kettlebell Swings (24 kg)
15 seconds Rest
45 seconds of Burpees
15 seconds Rest
45 seconds of Push Press (65 lbs)
15 seconds or Rest

Set 1 15 swings, 13 burpees, 10 PP
Set 2 18 swings, 12 burpees, 10 PP
Set 3 18 swings, 11 burpees, 10 PP
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Old 04-09-2012, 04:49 PM   #909
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Workout of the Day
A.
Three sets of:
Back Squat x 6-8 reps
Rest 90 seconds

All at 115#X6

Single-Arm Dumbbell Row x 8 reps each arm w 25#

Rest 90 seconds

B.
Four sets of 3-minute sprints of:
“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

5 rounds + 5 HSPU

*did HSPU w band assist and pistols to a 12# box
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Old 04-10-2012, 04:51 PM   #910
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Workout of the Day
A.
Five sets of:
Hang Snatch x 3 reps
Rest 2-3 minutes

Made myself do full snatches. Bleh. Only went up to 53#. So hard!

B.
Every minute, on the minute, for 10 minutes, complete:
Box Jumps x 10 reps 20"
Toes to Rings x 5 reps

Did each set in 45 seconds-stayed consistent on each round.
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