Labor Day Weekend Schedule
Sat 8/30: ONE class at 9am. No 8am and No Intro Class
Sun 8/31: Closed per usual
Mon 9/1: 8am and 9am Classes ONLY
“Power Elizabeth”
21-15-9
Power Cleans (135/95)
Ring Dips
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6:29 Rx. (:56 PR and unlike last time, reps stayed good at the end.)
Broke the cleans way too much.
11/5/5, 8/3/2/2, 7/2
5:48 rx. ring dips are a big weakness of mine.
cleans went unbroken first round. round of 15 was eh, 8/2/3/2. then on the round of 9 i lost grip on the bar at rep 8…which was very disheartening.
6:10 red band ring dips felt ok. Next goal, real dips. 12/9, 8/7, 9 clean sets
“Power Elizabeth” 8:24 45#, bl band ring dips felt stronger this time
7:58 Rx. First time doing Elizabeth Rx. Last run through (Sept ’13) was 9:10 at 115# and green band dips. Cleans felt pretty OK throughout. Dips started strong in the round of 21, but ended round of 9 with a whimper.
“Power Elizabeth” 10:07 65#,70#, 75#, blue band ring dips
5:21rx — 21 – 10/5 – 9 on the cleans and dips chipped away in sets of 5s, 4s, and 3s worked on minimizing rest
This week, I am in the Hilton Head area again so decided to try the other box in the region (http://www.crossfit843.com) and here was today’s WOD:
50 Wall Balls (14#)
50 Double Unders (getting better with these but not quickly enough)
40 Box Jumps (24″)
40 Lying TTB
30 Burpees
20 Power Cleans (65# – very light even with the recovering shoulder)
20 Jerks (65# – very light)
10 Snatches (45# – light)
10 Ring Row + Ring Dip instead of MU’s
Then, 800M run in 4:08 as the cash out.
Oops – forgot the time. 26:29
Just skip over this whole comment since the author is clearly some kind of mental midget. I also forgot about the 30 red band pull-ups I did instead of the 30 C2B that the real athletes were doing. Sheesh – even if I remember something else, I am not posting it 🙂
“Power Elizabeth” 7:58 65# Red band.
8:05 75#, red band
6:52 Rx. Tough workout with the sore elbow, difficult staying on the rings.
Cleans felt strong 17/4, 8/7, 9.
Rings not so much, first round set of 6 then sets of 5, second round sets of 2/3’s, last round couple sets of 2 then fast single reps.
9:40 – 55# blue band ring dips
“Power Elizabeth” #125, 12/9, 8/4/3, 6/3. I got better at them as the workout went on. Thanks Michelle for “sit in the chair”. Ring dips – started with sets of 7, went to 3’s and finished with singles.
time was 9:48
“Power Elizabeth”- 11:08 (I think) Whatever is up on the board is correct. Cleans were 14/4/3, 8/4/3, and 6/3. All singles on the ring dips.
11:03 if memory serves me right
Yes. Double checked this morning. Thanx Kate!
6:26 RX. Cleans 8/7/6-6/5/4-5/4. Rings sets of 3 until round of 9. Then was 3/2/2/1/1
Power Elizabeth – 7:54, 60#, bench dips
Post WOD rowing 5/250’s, all rds sub 1 min
Power Elizabeth- 9:24 95# and Redband Ring Dips
nice work nicole! big weight!!
Power Elisabeth – 65# red band, 531
Power Elizabeth: 9:46 @ 75# with mix of red and blue band dips
“Power Elizabeth” 7:08 75#, red banded dips
6:04 rx
8:25 with 75# and red bands. Split cleans 10/5/6, 9/6, 9. Ring dips went 7/7/4/3, 5/4/3/3, 3/2/singles. No headache!
Power Elizabeth – 9:38 95# with scaled reps on the ring dips 12-9-6. Still working on dips, they fail fast but are coming along
8:10 – 135#, blue band dips
last dip took me at least 30 seconds wtf
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