"Elizabeth" (04.30.2009)21-15-9 reps for time of
Clean (135lbs)
Ring Dips
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Today brings us one of the 6 Classic Benchmark WODs CrossFit uses as a consistent baseline measure of capacity. You should all be familiar with at least a couple of the Named WODs by now, "Elizabeth" is one of the benchmarks because she combines two potent movements and a WOD format that are ideal for showing capacity across certain domains of fitness. If you take "Elizabeth" and add the five other benchmarks you have a well rounded method for measuring overall fitness progress.
Below are three links to demo videos from CrossFit HQ that show proper execution of the WOD as well as the individual movements.
Note: Please let me know if there are other resources or ideas anyone has in regards to how I can better prepare everyone for the daily WOD. This format is still new for us and the creative feedback is always encouraged.
Elizabeth Rx'd WOD Demo
Clean Demo by Coach B and Sage
CrossFit Ring Dip Demo
Posts
13 comments:
9:10 as Rx'd
Is it really only the first day of a cycle? Good lord...
Savor it, Mike, savor it.
Warm up:
1000m row
1000m run
15 reps of the magic 9 w/ PVC
Workout: for time
15-12-9
Clean - 95lbs
Dips
6:28
I had never done a barbell clean before tonight and once I "figured out" the form I thought it went pretty well. I am really liking how my warmups are continuing to get more intense and my recoveries are getting much shorter.
Oh yea, I suppose I should have signed the above post
Kent AKA Brian AKA K$
"Elizabeth" (04.30.2009)
21-15-9 reps for time of
o Clean (135lbs)
o Ring Dips
Warmup: 2000 meter row for 7:44
Scaled:
15-12-9 reps for time of:
o Clean (115 lbs)
o Box Dips
6:58
Observationally (that's a word?), I feel I probably could've done the reps as Rx'ed (21-15-9) but my form needs practice - it came together more so towards the end - drat!... next time! The dips. Damn, got to get on those rings! So close it hurts. Form is form though.
#
21-15-9 reps for time
Cleans *115*
dips
8:05
*135 seemed heavy without the power of samy*
I do have to say I am devastated that nobody brought up my blatant sock foul, which I did for Fogle
Brian
K$: I was going to ask but since you wore huge winter wool socks I figured the trench foot you got to be punishment enough.
Fogle: Of course it's going to seem heavy if you look at it like a huge piece of brainless weight. Next time approach the bar like it's a prospective mate and finesse it up, works for me and my beard.
9.58, done with 115lbs for 15-12-9. Can't wait to sign "as Rx'd" up here.
S'funny, I was just asking Samy about Coaches' presentation to the ASEP earlier, and there it is in the CFJ when I get home. EXCELLENT.
Elizabeth as RXed
9:11
Elizabeth as Rx'd
9:40
Mike
Elizabeth (Scaled)
Clean 85#
Box dips
7:55
Jill
Elizabeth
21-15-9
Squat clean 85#
jumping ring dips
17:25
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