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Old 02-26-2010, 12:47 PM   #151
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Thanks Jessica!

WOD Filthy Fifty

50 box jumps 20"
50 jumping pull ups
50 KB swings 12 kg
50 walking lunge steps
50 GHD sit ups (sub for KTE)
50 push press 35#
50 back ext
50 wall ball 12#
50 burpees
50 double unders

33:05
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Old 02-26-2010, 05:16 PM   #152
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Quote:
Originally Posted by Suzanne Parton View Post
Thanks Jessica!

WOD Filthy Fifty

50 box jumps 20"
50 jumping pull ups
50 KB swings 12 kg
50 walking lunge steps
50 GHD sit ups (sub for KTE)
50 push press 35#
50 back ext
50 wall ball 12#
50 burpees
50 double unders



33:05

Just remembered that we did a staggered start, so my time was actually 32:05
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Old 02-28-2010, 11:18 AM   #153
Jessica Smith
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Re: Suzanne's CrossFit Extravaganza

youch, that doesn't sound fun, hope you aren't too sore tomorrow!
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Old 02-28-2010, 03:15 PM   #154
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

WOD Nasty Girls

50 squats
7 muscle ups
10 Hang Power Cleans

3 rounds

9:56 PR

Used a green band assist for the muscle ups and 65# for the cleans. Probably need to up the weight a little next time. Still feel light years away from being able to do it RX'd at 95#! Rigged up the band again so I was sitting in it and then worked it down to mid thigh for the muscle ups. I like this better than a jumping MU.
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Old 03-01-2010, 04:42 PM   #155
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Workout A:

Front Squat 1 x 5 95#
8 ring pull ups
8 ring dip
FS 1 x4 100#
8 ring pull ups
8 ring dips
FS 1x3 105#
8 ring pull ups
8 ring dips
FS 1x2 110#
8 ring pull ups
8 ring dips
FS 1x1 115#
8 ring pull ups
8 ring dips

2 minutes rest after each set of squats and after each set of ring dips. Tried to get as much of a dip as I could-on some of them just held support and lowered slowly. The ring dips are still a work in progress!

Workout B:

Alternating bear crawl and crab walk aprx 50 meters each

5:00
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Old 03-02-2010, 06:20 PM   #156
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

WOD

5 KB swings 16 kg
5 push press 45#
5 box jumps 20"

20 rounds

18:00

Lats are really sore today after yesterday's ring pull ups and dips!
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Old 03-05-2010, 06:25 AM   #157
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

warm up

squats
dislocates
kip swing
walking lunge
handstand hold

Workout A:

Rack pulls / Glute Ham Raises

warm up-rack pulls

135 X 5

225 x 2
245 x 2
265 x 2
275 x 2
285 x 2
295 x 2
300 x 2

Did 7 GHR between each set

Workout B:

10-8-6-4-2

Wallball shots 12#
Burpees

3:25


First time doing either GHR or rack pulls. I liked it-it was something different. Don't know what that means that my 1RM in DL is 225#, yet I can rack pull 300#. Guess it is a weak pull off the floor. Our trainer suggested that I could try doing pulls to the shin with my feet elevated to work the pull. Might try this soon.
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Old 03-05-2010, 07:57 PM   #158
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

5:30 Group class

warm up

400 m run
5 med ball cleans
10 pushups
Frankensteins
5 med ball cleans
10 pull ups

WOD Dumbbell Bear

5 DL
5 cleans
5 thrusters

Every minute on the minute for 15:00 using 25% bodyweight

I used 15# DB
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Old 03-06-2010, 01:48 PM   #159
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Ran aprx 5K-untimed. 60 degrees and sunny here today!! Finally! Left ITB started hurting about mile 2, as usual. Nice to be outside again.
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Old 03-07-2010, 01:51 PM   #160
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

WOD South Central Sectionals Chipper

For time
Run 250m
25 Snatches (75/45lbs)
25 Kettlebell Swings (55/35lbs)
25 Overhead Squats (75/45lbs)
25 Box Jumps (20"/16")
25 Sumo Deadlift High Pulls (75/45lbs)
25 Wallballs (20#@10ft / 14#@8ft)
25 Thrusters (75/45lbs)
Run 250m

As RX'd

19:01

Ow! I don't envy anyone who does this as their 3rd workout at sectionals! Pretty brutal.
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