Monday, October 13, 2014


Strength
Every 3 min for 2 sets
2 front squats and 4 back squats
add 10lbs from last Monday

or

Endurance
Start the benchmark, rest as needed, then test 500m row

Benchmark
Elizabeth
21-15-9
Cleans 135/95
Ring dips

Stretch/Mobilize
calves
hamstrings
banded shoulder distraction

Compare to May 19, 2014

Post your results to the comments.

41 comments:

  1. Happy Monday Everyone!
    I'm looking forward to taking on "Elizabeth" this morning! :-)

    Be safe on the roads today.

    Make it a Great Day!

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  2. Good Morning!!!
    Great workout...cant wait!

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  3. Kodos to the 5:00am Class this morning.........GREAT JOB!!!!

    MOD "Elizabeth"
    4:46
    I did
    Power Cleans 43# (I probably should of gone a little heavier)
    Box dips

    500 Meter Row
    2:29

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  4. Elizabeth - RX (squat cleans) - 15:13
    Thanks Jason and Myles for the encouragement. Can't wait to try that one again...

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    Replies
    1. Great idea Jason had today.
      I just did a little Optional (15:00 time cap):
      weighted GHD back extensions (15 pound trainer bar) - 20/20/20/20/20
      in between unbroken push ups - 20/20/20/20/20
      so 5 rounds of 20 reps, had to do the last 20 reps after 15:00min ran out though

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    2. I'm going to have to try that later

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    3. I had to catch up on last week's strength: 3/6 FS/BS
      Working sets 135/155/165/185
      Then 205/205/205
      Very tough but felt GREAT!!

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  5. Strength 185. Lizzy 13:XX with 135lbs and box dips. Did 7 ring dips 1st round then came to the realization that it wasn't going to happen in any reasonable amount of time & switched to box dips. My list of things to work on is becoming quite lengthy. Got the drinking and maybe the running down. Everything else needs work.
    Best of luck to all.
    Travis

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    Replies
    1. You got squats down. That is an awesome accomplishment! The rest will certainly follow over time. I'm just glad there is still at least one workout I can beat you at... Ha!! The ring dips were tough though after those cleans...

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    2. Nice work his morning Travis. Way to push on the squat cleans.

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    3. You guys are being too sweet. I don't believe you. Tell the truth. I'm a gigantic wuss. I can handle it.
      Travis

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  6. Elizabeth:
    10:31 RX (7 second PR)
    :)

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  7. Way to go 5 am'ers for being at CF on this rainy morning!! I didn't get much sleep last night with the storm and a crying dog! Therefore, I skipped out. Unless there is a make up day on Wed/Fri, I'll be buying my benchmark shirt along with Travis.

    Great pic, Amy!

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    Replies
    1. I feel ya on the not sleeping much!! I did not sleep at ALL. I woke up every time the wind blew from 10pm to 2:30 (our windows were open) and then once the storm rolled in forget about it- no sleep for me. I looked at the clock last at 4:30 and woke up at 7:00. Bah. Then I had pictures of two year old triplets at 9am. lol I just woke up from an hour nap! Gonna try to do the wod later tonight after we get this kat to the vet!

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    2. Not to be one of those "you just wait" people, Carmen, but I can't help to chuckle about the crying dog keeping you awake. I'll buy you the shirt for a baby gift, along with some ear plugs and bottle of tequila to help get you guys through the coming sleepless nights.
      Travis

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    3. The dog is and will always be more annoying than the baby. She will be perfect!! But I will take your gift(s). All 3 items you listed sound pretty awesome to me! I won't list my priority list for the sake of ruining my reputation. HA!

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  8. Elizabeth---

    14:32
    95#
    banded ring rows---green band

    this workout sucked…i mean i loved..no i didn't…yes i did

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  9. Elizabeth, oh my Jesus...13:54 @65 and ring dips with the blue band Anna

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    Replies
    1. Too funny today's comments from yall.

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  10. Replies
    1. NICE!!! RX! Wow, that's a lot of ring dips!

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    2. It took forever for the ring dips. The cleans gave me some time.

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  11. warm up: 1000m row, sweeping driveway, cleaning up leaves and branches from the storm

    Modified Elizabeth- well if I have gained 20lbs, is it really that modified? I guess the cleans still are, but ring dips? hmmm... (can't remember or find if I have done this one rx, but if so I am sure it took me forever!)
    DB hang squat cleans (used 15lb DB's)
    banded ring dips
    7:35

    Challenge: Next week: Elizabeth with a 20lb med ball strapped to your abdomen! Kidding!

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  12. 11:48 with 55# & box dips. I had to work off the junk food I ate at the fair. Guess I better go run a quick 48 miles

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  13. Elizabeth 11:17 95lbs T2B because of shoulder injury.

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  14. Strength 105#
    Elizabeth 10:51 65#, RD w/ green band
    Jolynn

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  15. Endurance- Elizabeth 95# and ring dips with green band; PR'd my 500m row @ 1:37!!!

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  16. Elizabeth WOD 35# box dips 24' box 9:50

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  17. This one was a little tougher than appeared when will I learn they are never easy.
    Elizabeth 75# 12:38 w/ banded Dips
    500m Row 1:57

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  18. Strength 175. Elizabeth scaled 115# with ring dips 15:41.

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  19. Replies
    1. Wow....Rx after strength? Wow.

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  20. Strength #135
    Elizabeth 11:45 # 95. Ring dips with smallest band. Great job everyone!!!!
    - Jenn g

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  21. Elizabeth 53#, green band assisted ring dips, 11:50.
    500m row 1.52

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  22. 11:24 - 95# (modified with green band on dips).

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  23. Strength was 115#
    Elizabeth was modified because my arm is hurting a little. :'(
    I got 10:20 with 75# and T2B. I couldn't even do box dips because my arm felt super tight with those amd push-ups so Brandon suggested T2B. Not sure where I go from here. Waaaaaaaahhhhh!!!!!!!:'(

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  24. Strength- 63#

    Elizabeth-19:45 Box Dips

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