It’s Ladies Month!

2
Jul

It’s Ladies Month!

For the new folks, July is Ladies Month! CrossFit has taken some of their infamous workouts and named them after ladies. After all, anything that leaves you laying on your ass in a pile of your own sweat deserves to be named after a lady.

CLICK HERE to see a list of them.

Some of the ladies are named after real women, like ANNIE, EVA and NICOLE.

They are great to use a benchmarks to help measure your progress over time. Each time you do it, you can see how you’ve improved. Or, they could make you very aware of some weaknesses you may have.

What’s your favorite lady?

Power Cleans x2
5 sets building to 80%

Power Elizabeth
21-15-9 reps of:
Power Cleans (135/95# or 65%)
Ring dips

Compare to Feb.26/19

Normally, Elizabeth is performed with squat cleans. Today we are doing the power version (landing above a squat). While similar in nature, the stimulus is completely different. How much quicker can you complete “Power Elizabeth”? We will find out today.

Can you find 3 of our ladies from the Level 1 picture from last weekend? By the way, they all passed!

25 Responses

  1. Shawn Johnson

    Power Cleans x2
    100-110-120-130-135

    Power Elisabeth @95
    21-15-9
    Power Cleans
    Ring Dips then box dips for the 15s and 9s

  2. Cheryl

    Power Cleans x2
    5 sets building to 80%
    40-45-50-55-60#

    Power Elizabeth
    21-15-9 reps of:
    Power Cleans (65%) 45#
    Ring dips (box dips)

    5:14

    Feb 26, 2019: 6:28 (40#, squat cleans)

  3. Remi F

    Power Cleans x2
    5 sets building to 80%
    125-135-145-160-170#

    Power Elizabeth
    21-15-9 reps of:
    Power Cleans (135/95# or 65%) 125#
    Ring dips (box dips)

    6:16

    Compared to March 21, 2018 – 5:53 w/ 115#

  4. Crystal

    “After all, anything that leaves you laying on your ass in a pile of your own sweat deserves to be named after a lady.”
    LOL, love that!
    Excited for Ladies month…;)

  5. Kelly B

    Power Cleans x2
    5 sets building to 80%

    55#x5, 65-70-75-80-85#

    Power Elizabeth
    21-15-9 reps of:
    Power Cleans (@75#)
    Ring dips (box dips)

    Time: 5:21

    I haven’t done this one before, not bad.

    Thanks Kevin. Good job everyone!

  6. Del

    Congratz ladies! And welcome! Ladies Month 🙂

    Power Cleans x2
    5 sets building to 80%
    125-135-145-165-185
    Power Elizabeth
    21-15-9 reps of:
    Power Cleans (135#) 12-9, 6-5-4, 9
    Ring dips – did box dips 12-9,8-7,5-4
    4:41 was 5:14

    Thanks Kevin!

  7. Amanda

    WOD with 85# and ring dips:  11:17

    I usually do it RX and run out of time so my last set of 9 dips are on the box.  Today I scaled the weight and did all the dips on the rings but it took longer. 

    I’ll take it, since I’m 7lbs heavier than last summer and ring dips are hard enough on a good day.  😉

     

  8. Shane Hayes

    Congrats to Roxanne, Jo and Ingrid.

    Power clean x 2
    Worked up to 235

    Wod rx’d: 4:28

    Fun wod, thanks Cara!!!

  9. Power cleans x2
    95-115-135-145-155-165#

    WOD Rx:
    8:47

    Dips take me foreverrrr and I played around with trying to kip today which is slower for now but will get better. Second time doing this Rx, and took just over 1 minute off my time.
    March/18 Rx: 9:52 – dips were all singles
    Today, dips were all 3s for 21, 3s & 2s for 15 and singles for the 9s

    Thanks Mandy!

  10. Marcel

    Power Cleans x2

    95-115-135-145-155

    Power Elisabeth RX’d

    21-15-9
    Power Cleans
    Ring Dips

    10:00 on the dot! No PR today!

  11. GillesGautreau

    mob wux1
    power clean x 2
    90×3 rest 95×2 5 set
    power Elizabeth
    21-15-9
    power clean 95#
    ring dip ( HR push up )
    5:13

  12. Frankie

    Power Cleans x2
    100-110-120-130-135

    Power Elisabeth @ 135
    21-15-9
    Power Cleans
    Used 30″ box to mimic ring dips. Kept them strict and feet didn’t touch floor.

  13. Mario

    Power clean x 2
    Worked up to 185

    WOD: 6:05 Rx

    Planned reps went out the window quick on this one. Note to self, don’t try to follow Shane on barbell workouts! Lol!

    Thanks Cara!!!

  14. Melanie

    7pm OG with Sam and we convinced Laura to join us to do a Hero wod..
    The Legend
    4 pistols (butt to box)
    25 KBS 35#
    50 Pushups
    75 Ring Rows
    50 Pushups
    25 KBS
    4 Pistols
    23:58
    I held my toes for the pistols, so that was cool. I also tried a new modification for push ups.. I stacked 2 ab mats, and lowered my chest to touch them, I managed to stay on my toes the whole time..
    Followed by
    46 8-counts 20# for the peanut butter ruck challenge.. NFT

  15. Aubrey

    Power Cleans x2(still nursing wrist)
    85,95,105,115,120,120#

    Power Elizabeth @ 85
    21-15-9
    Power Cleans
    Ring Dips (box dips)

    6:32

  16. Andre L

    Power Cleans x2
    5 sets building to 80%
    85 – 95 – 100 – 110 – 115

    Power Elizabeth
    21-15-9 reps of:
    Power Cleans 95#
    Ring dips
    10, 5, 3 Ring Dips and did the rest as box Dips

    7:16 a 1:14 PR from February 2019 and 5# heavier and 2 more ring dips on the last round.
    Next time go a bit heavier and more Ring Dips.
    Happy to see hard work paying off.

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