[youtube=http://www.youtube.com/watch?v=VNZSukOSu6k&w=560&h=340]
Shoulder Prehab
3 rounds of 12 reps of
- DB Retractions
- DB Protractions
- Posterior Capsule Stretch
WOD
21-15-9 of
- Squat Cleans (135 / 95)
- Ring Dips
Charlottesville's most experienced functional fitness and weightlifting center.
http://crossfitcharlottesville.com/2009/10/02/friday-workout-elizabeth/
is this the last “compare to”?
nice 72# power cleans, jason
haha awesome. i did it rxed in decemeber!
@Home
15:20 @ 95# and toes on box ring dips.
awwww you shouldn’t have
Did you guys seriously get my workout schedule somehow? No joke, I have “Power Elizabeth” scheduled for tomorrow. Copy cats.
6:08 (89#, Toe Dips). Did 15-12-9.
5:15 (77#, Hang Power Cleans, 15-12-9 rep scheme)
Shoulder pre-hab was nice. Wouldn’t mind seeing more of that.
WOD – 8:20 (67#, red band ring dips)
11:30 @ 115# — the squat cleans really took a lot out of me.
Good to know that a “simple” WOD like this still beats me to a pulp!
9:53 at 72# and 1/2 of the red band for dips. thanks for the modification ben…i’m somewhere in between the red band and real dips.
“I need to stretch out from just watching that”
– reporter
“I feel the need to pound you from just hearing that”
– Walden
Any more video from in house of the locals killing it??
Lex recorded a bunch.. i need to upload them from the camera.
Crossfit OldTown filmed a bunch, too. They highlight their own athletes, but it certainly captures the spirit and excitement of this past weekend http://www.youtube.com/user/fitforcecamp
6:48 subst 35#PC, red band rd
7:21 @ #135, PC
Only a few more workouts in FL and then off to Texas. Here’s to hoping the gym there has as much as the one here in Pensacola.
12:07 rx
7:22 RX
7:28 RX
update: 6:50 rx (Dec 3, 2011) (:38 sec PR)
7:15 @ 77#, box dips
9:55 @72#, Box Dips (also, that was the suck)
9:57 @ 52#, box dips (w/ feet on 12″ box)
17:02 (67#, box dips)
Endurance …
http://www.roleplaycity.com/images/cod4/endurance.jpg
8:04 rx
6:42 (15# barbells/box dips)
11:20 (95#, 9/6/3 dips)
That was brutal.
11:56 @ 100# (on accident) and unassisted ring dips, 15-12-9
9:56 @ 67#, red band ring dips
10:55 (89# & box dips) – zapped for energy tonight, I blame restaurant week
11:14, 52# & I don’t even know how to describe what I did for dips…they were too high to do toe dips so it was more like jump/press to the top, take the negative down
11:25 rx
WOD- 9:27 67# and red band- two knees
I fell at some point with the bar but I liked it.
Does walking 3 miles in high heeled boots count as a WOD?
For the boots it does 🙂
10:09 @ 111#
7:48 (37#, box dips)
15-12-9 reps
7:58 (55#, box dips, did the squat cleans starting from hang position)
10:57, 35#, box dips w/feet on 12″ box
13:45 Rx’d
11:15 @111 SC, 21-15-5 ring dips (that got ugly at the end)
Done solo a day late–
12:34 (94#, half a red band for ring dips)
Boo on my namesake WOD. That was tough.
wow last time I did this WOD was 12/09 and I used 55# for the squat cleans and assisted dips with my toes on the ground. I finished in 10:43. I remember it was hard then, too.
Make up on Saturday: 12:07 (67# then 62#, redband dips)
make up on sunday:
6:59 15-12-9 w/67#, ring dips
on Sunday:
8:10 @ 95# (power cleans)
+ :41 from 10/2/09, but probably more ROM on dips. dips were much harder, cleans were easier. hard to get anywhere doing 1 dip at a time in rounds 2 & 3.
9:36rx
6:44 rx on 9/6/11