21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Notes, tools, articles and ephemera:
- Notes on Ring Dips.
- "Elizabeth" demonstration video from the CrossFit main site featuring Annie and Greg.
- CrossFit and USA Weightlifting Coach Mike Burgener's excellent warm-up.
7 comments:
Taking another rest day - I feel like I need a lot of rest this week. So far I have rested Friday, Sunday and now Wednesday.
Thats what happens when you do a 10 k and then do the WOD. Play with gasoline and matches, you get a lil hot, no?
Good luck on your 5k/WOD from hell on the 23rd.
Peter:
These are the oly shoes that I have. I have had them for about 9 months with no issues. http://www.roguefitness.com/store/rogue_dowins.php
21:45 RX
Happy to finish, for a WOD very painful, for a workout terrific, hit everything. Gotta eat and drink better beforehand. Leaving for NJ tomorrow, no WOD tomorrow, Over the weekend I plan on hitting
Murph (yikes!) - friday
200 Double Unders - Sunday
GI Jane - Monday
Will post times, now that its on the board I have to do it!
Run 800 Meters-2:17 (73/64)
Rest 2:30
Row 500 Meters-1:46
Rest 2:30
Run 800 Meters-2:31 (75/76) ouch.
Rest 2:30
Row 500 Meters-1:50
Max effort DU-138
Later....
5x50 DU on the minute for 5 minutes.
Elizabeth Rx'd 10:39 Ouch! Came out too fast.
K2 45 lbs with bar dips 8:40. Good form. Need to go heavier and start working in some jumping ring dips.
Practice DU, straight bar mu's and K2 kips.
Great work everyone.
Peace
rest day today. yesterday hotbot 15:42
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