January 29 workout
January 29, 2009
Reminder that the gym is closed tomorrow. Also, Saturday is the CrossFit Total.
“Elizabeth“
21-15-9 reps of:
Clean 135 pounds
Ring dips
“There are plenty of difficult obstacles in your path. Don’t allow yourself to become one of them.” – Ralph Marston
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Categories: WOD's
cool! i’ve not done elizabeth before or a CF total either – i’m excited!
yesterday must have been a PR for responses no?
You bet it is Krista!
Well guys and gals, have a good time tonight. Jeanette is leading the class while I’m at my first and only full dress rehearsal. And be careful…Miss Elizabeth is a dirty girl.
Warm up X 2
Row 500m for time – 1:42
WOD
21-15-9
Cleans #95(still getting form rock solid)
Ring Dips as RX
9:47
CFWU X 2
WOD “Elizabeth”
21-15-9
Cleans #135(sub #95)
Ring Dips (sub bar Dips)
10:08
Post WOD – Fastest WU for time
1:27
CFWU x3 (kipping)
Not a very good night for me. The obstacles in my way tonight were my wrists. Cleans are my goat, but I was improving, however tonight I went backwards. So I didn’t do “Elizabeth” I did the following:
5 Squat Cleans 85#
21 Dips feet elevated with 10# med ball
30 Kettle Bell Swings 25#
5 Squat Cleans 55#
For time the WU – all kipping pull-ups 1:38
CFWU x 3 (kipping and nasty k2e negatives on the bar .. booo!)
WOD: Elizabeth
21-15-9
75# squat cleans
jumping ring dips
time- 12:02
Post WOD: 1 round of warm up for time 2:10
julie you rocked those pull ups – lets see you do more!
I did Elizabeth with 115#. They felt pretty good actually.
Time: 10:49 (PR–>Compare to 12:00 with 95# did on Oct. 26th 2008)
Also did the warm-up as fast as possible….1:04 for a PR by 7s.
Elizabeth
21-15-9
- (squat) clean #65
- (jumping) ring dip
Time 11:36
My neck bone is red because of the clean. The bar was always hitting my bone when I was getting under the bar.
yay! MC posted!!