WOD:
“Elizabeth”
21-15-9 reps of:
Clean (135/95) pounds
Ring dips
Athletes may use squat cleans or power cleans in this WOD.
SCALES:
Gold
21-15-9 reps of:
Clean (125/85)
Ring dips
Silver
21-15-9
Clean (95/65)
Bar dips (with band)
Bronze
18-12-6
Clean (85/55)
Bar dips (with band)
WARMUP:
Group Burgener Warmup with PVC or empty bar
Then – 6 min AMRAP:
8 medball cleans
6 grasshoppers
4 bar dips
SKILL or MOBILITY WORK:
Mobility
Tricep mobility on a bar to improve rack position
11:33 @ 95# and ~halfway through ring dips I had to start using a red band. Hightower and Sarah did extremely well this am.
11:17 Rx’d
Hightower and Sarah killed it!! Thanks for the great coaching, Jordan!!!
That’s serious. Congrats. Noticed at lunch that you and Sarah L are the times to beat.
Wow, nice job on RX’d ring dips, Melissa. That’s really something.
@Fowler, are you f’n kidding??
Did some supplementary strength at lunch
Overhead squat 3-3-3-3-3
170-180-190-200-210×2-185
Subbed Cindy – 11 Rounds Rx.
Good news is I kipped the pullups with no pain. Another week and back to the grindstone, I think.
I did power cleans instead of squat cleans today, 3:56 Rx’d. Doing this with sc looks like fun but my legs are a little broken down still. I ran the marathon here in town on sat, finished in 4:11:28 (PR by 36:07). Just wanted to say thanks to Michelle and the rest of the nutrition class for giving great tips on nutrition. I followed a fairly strict paleo diet, just added a lot of sweat potatoes. This goes against what most people suggest as a diet plan for endurance athletes, but after using myself as a guinea pig, I feel the paleo/zone diet is the best choice for all athletes. It’s safe to say my days of carb loading with a huge bowl of pasta are over. Thanks again
Awesome Matt
Sweet potatoes,not sweat potatoes
Matt, first, sick performance today on Elizabeth! And what an accomplishment to have PR’d on a marathon just 3 days prior! That’s a dangerous skillset: a man that you can’t keep up with on 400m sprints, but he can move a heavy barbell all day long or complete a marathon. That’s CrossFit.
Matt killed it in the lunch class today. Forgot to tell him to put it on the leader board. He blew away everyone!!!
21-15-9
20lb med ball squat clean
20 inch lateral box jumps
5:43
Awful 🙂
6:07 Rx’d
5:26 Rx’d
Lot of hard work at 6:30!
11:24 (85#, ring dips with red band)
Wow, Sarah L and Melissa killed this workout! Awesome jobs ladies! And Zan is oh so so close to a muscle up!!!! Great day at CFI
9:00 (95#, blue band assisted)