Warm-up Drills (04.05.2010)Run 1 mile
7 x Hang Power Clean (45lbs)
7 x Hang Squat Clean (45lbs)
7 x Squat Clean
9 x Push-ups
Additional Warm-up sets/reps as needed for prescribed squat clean loads used during ''Elizabeth''.
''Elizabeth'' (04.05.2010)
21-15-9 Reps for time of
Squat Clean (135/95lbs)
Ring Dips
Post times to comments.
Skill Development (04.05.2010)
3 Rounds of
10 x Handstand Push-ups on Paralettes (XROM)
15 x GHD Sit-ups
15 x Back Extensions
CrossFit Endurance Rest Day (04.05.2010)
3 Rounds of
10 x Handstand Push-ups on Paralettes (XROM)
15 x GHD Sit-ups
15 x Back Extensions
CrossFit Endurance Rest Day (04.05.2010)
Posts
21 comments:
Brian-
18:05
Elizabeth 21-15-9 (16:34)
Squat Clean 95lbs
Pull Ups (Sub for Ring Dips)
B-Rye
''Elizabeth''
11:40 Rx'd
Thanks samy and troy for the history, psychology and conspiracy class today.
forgot to put my name.
Murphy.
"Elizabeth"
10:44 Rx'd
-Troy
Murph- don't mention it buddy, just tell you're mom you're done learning for the day and it'll be all set.
Murph, just learn from Troy's mistakes... you can't believe everything you are told from UFO television programs, JFK the movie, or 911 Govornment Conspiracy theories.
Be cool, stay in school.
Elizabeth
13.49rx'd...16min PR since Sept. 2nd.
Dang!
So when's the CrossFit Theology cert? We'd smoke that one.
13:38 95lb w modified ring dips
Elizabeth
8:13 rx'd
Mike L.
Elizabeth
Indy
10:04 Rx'd
Khan
14:04 Rx'd
I've got my PT test on Wednesday morning, so today's WOD was scaled accordingly.
Elizabeth
95# power cleans & pushups
21 - 15 - 9
5:35
- Bert
First,
as Rx'd 6:23 (PR is 4:07...+2:16)
Second,
What goes on at this gym in the mornings?
Third,
Samy, is this paleo? I really want it to be.
http://gizmodo.com/5508246/dear-god-kfcs-chicken+as+bread-sandwich-is-coming
Rambo,
Just some good ol fashioned unbridled insanity.
Is your time drop due to the fact that the last time we did this WOD is called for Power Cleans as opposed to Squat cleans? Power Elizabeth and Elizabeth are two completely different beasts.
And if you eat that sandwhich I'm going to burn your residence down.
Yeah, thats probably why. Don't feel as bad now.
Meat is the new bread. Let everyone know this.
-Bert
Ran my mile warmup with my friend Rambo - Actually he ran it with me to help me get through and it worked! My weight for the workout was 35lbs but Gerard said my form was great. Gotta get the great form before I get the heavy weight. Time 8:30 give or take. OD
Sweet wall ball targets!
Adds a nice touch to the SAVAGE environment.
Mumma Roche
"Elizabeth"
16:15 @115lbs and Assisted RingDips
Sorry for the late post, forget to write my times yesterday, I was distracted by the overwhelming desire to kick Troy's water bottle.
Chris
10:23 at 95lbs
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