Monday, August 15th - “Elizabeth”
Posted: 14 August 2005 03:02 PM   [ Ignore ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  7683
Joined  2004-08-09

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

 Signature 

We have too many heroes lost and not enough workout days to commemorate them. I think it’s fitting to always think of the men and women in service, whether military or peace officers and public safety, as we do our workouts. A bit of motivation to throw a little of our sweat and maybe a drop of blood on the floor in their honor.

http://laurarcrossfit.blogspot.com

There is no substitute for good coaching.

Profile
 
 
Posted: 14 August 2005 03:23 PM   [ Ignore ]   [ # 1 ]
Mutt
RankRankRank
Total Posts:  45
Joined  2005-08-12

Going to try and make it up to Ramona on Monday nights from now on. Looking forward to getting in on the BXCF action more than on Saturdays.

Asked my boss if I could head out early. Haven’t heard an answer yet, but I am planning on being there.

Plus, if I’m going to attempt “Elizabeth” I want to do it on bonafide power rings. The thin rings I use in this park I go aren’t really for gymnastic use.

Profile
 
 
Posted: 15 August 2005 06:42 AM   [ Ignore ]   [ # 2 ]
Pack Member
RankRankRankRankRankRank
Total Posts:  196
Joined 

wish I could be there with you guys, but I will be taking a midterm in Behavioral Ecology…  :cry:

 Signature 

It worked fine yesterday….

Profile
 
 
Posted: 15 August 2005 11:18 AM   [ Ignore ]   [ # 3 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  7683
Joined  2004-08-09

hmmm behavioral ecology….remind me to ask you for a synopsis of the course…How’d you do, surfryde??

Class WOD:

Elizabeth

As Prescribed for Big Dogs (135# cleans/Ring Dips)
Pack 55-95 pound cleans/Bar dips
Puppies 15-50 pound cleans/bench dips

 Signature 

We have too many heroes lost and not enough workout days to commemorate them. I think it’s fitting to always think of the men and women in service, whether military or peace officers and public safety, as we do our workouts. A bit of motivation to throw a little of our sweat and maybe a drop of blood on the floor in their honor.

http://laurarcrossfit.blogspot.com

There is no substitute for good coaching.

Profile
 
 
Posted: 15 August 2005 11:23 AM   [ Ignore ]   [ # 4 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  7683
Joined  2004-08-09

What a difference a few pounds makes….

Today I did the pack version of Elizabeth with 55# and Bar Dips - hmmm not perfect form but down and up as far as I could.

18:31

Two weeks ago it took me 29:20
(round 1 with 75#, 2& 3 with 65#)

This time it was still a butt kicking but I kept going pretty well and did more reps before breaking on the cleans, and went deeper on the dips. I wast thinking I had to beat 20:00 and about lost my jaw when I realized I beat my previous time by almost 10 minutes.

 Signature 

We have too many heroes lost and not enough workout days to commemorate them. I think it’s fitting to always think of the men and women in service, whether military or peace officers and public safety, as we do our workouts. A bit of motivation to throw a little of our sweat and maybe a drop of blood on the floor in their honor.

http://laurarcrossfit.blogspot.com

There is no substitute for good coaching.

Profile
 
 
Posted: 15 August 2005 01:49 PM   [ Ignore ]   [ # 5 ]
Mutt
RankRankRank
Total Posts:  45
Joined  2005-08-12

Got to Brand X about 10 minutes late. My first Monday night WOD. It rocked.

Did the long crossover lap arond the building and got to work.

Modified Big Dawg version of Elizabeth (used 95# instead of 135#)

My sets on the cleans were super broken. All were squat cleans and I tried to go as deep as I could. Ring dips were broken too. Used the high rings with the jumping box for the first set, so got a little muscle-up practice action while I did the dips.

About 20 minutes, more or less. The little hand was on the 2 when I started and was on, or near, the 6 when I finished.

Cool down:

50 16kg kettlebells (15-10-10-15)
5 minutes on the Concept II rower
50 Pull-ups (10-10-8-2-10-10)
50 Box jumps (10-10-10-10-10)
50 Bag squats (little white bag, not the big black bag) (10-10-10-10-10)
30 elevated (feet on the jumping box) push-ups (10-10-10)

Lookin’ forward to Helen tomorrow. I’ll probably throw a pup version of this on my victim Wednesday (insert menacing laugh here).

Profile
 
 
Posted: 15 August 2005 02:17 PM   [ Ignore ]   [ # 6 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  472
Joined  2004-08-24

I did “Linda” tonight:

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 175x10, 195x9, 215x8-7-6-5, 225x4, 245x3, 255x2, 275x1
Bench press: 155x10. 175x9, 195x8-7-6, 225x5-4-3-2
Clean: 95x10-9-8, 115x7-6, 135x5-4-3-2-1

Time: @40-45 minutes

A guy in the gym asked me what I was doing because I was moving so “quickly” between exercises.  I forgot to stop my stopwatch. I directed him to Crossfit and Brand X. He thought I was “strong” for an older bear—hahahahahaha—yeah, right. I offered to do an “easy” crossfit workout with him the next time we meet in the gym. We’ll see…

 Signature 

If it looks like a bear…and grumbles like a bear…it must be a BEAR!

Profile
 
 
Posted: 15 August 2005 02:22 PM   [ Ignore ]   [ # 7 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  472
Joined  2004-08-24

Hey, do I lose points if I don’t follow the prescribed WOD? I’ve got this wild hair lately… smile

 Signature 

If it looks like a bear…and grumbles like a bear…it must be a BEAR!

Profile
 
 
Posted: 16 August 2005 05:22 AM   [ Ignore ]   [ # 8 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  632
Joined  2004-06-24

12:03 on elizabeth as prescribed

 Signature 

Im always thinking one step ahead…like a carpenter building stairs.

Patience, n.—A minor form of despair, disguised as a virtue.

Profile
 
 
Posted: 17 August 2005 03:35 AM   [ Ignore ]   [ # 9 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  7683
Joined  2004-08-09
[quote author=“kodiak”]Hey, do I lose points if I don’t follow the prescribed WOD? I’ve got this wild hair lately… smile

No, no lost points. The only downside is that you may not get the benefit of the “randomness” that Coach is building into the WOD. Try to make sure you are incorporating all different types of workouts and not just picking the ones you “like”.

Other than that, just keep working out!!!!!

 Signature 

We have too many heroes lost and not enough workout days to commemorate them. I think it’s fitting to always think of the men and women in service, whether military or peace officers and public safety, as we do our workouts. A bit of motivation to throw a little of our sweat and maybe a drop of blood on the floor in their honor.

http://laurarcrossfit.blogspot.com

There is no substitute for good coaching.

Profile
 
 
Posted: 17 August 2005 09:47 AM   [ Ignore ]   [ # 10 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  472
Joined  2004-08-24

smile

 Signature 

If it looks like a bear…and grumbles like a bear…it must be a BEAR!

Profile