3 rounds of 12 reps of
- DB Retractions
- DB Protractions
- Posterior Capsule Stretch
- Squat Cleans (135 / 95)
- Ring Dips
Charlottesville's most experienced functional fitness and weightlifting center.
3 rounds of 12 reps of
48 thoughts on “Tuesday Workout: Elizabeth”
is this the last “compare to”?
nice 72# power cleans, jason
haha awesome. i did it rxed in decemeber!
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”
“I feel the need to pound you from just hearing that”
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.
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)
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
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)
7:58 (55#, box dips, did the squat cleans starting from hang position)
10:57, 35#, box dips w/feet on 12″ box
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
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.
6:44 rx on 9/6/11