Friday, September 24, 2010


The Ensign

Complete as many rounds as possible in 3 minutes:

3 Power Clean 155 lbs

6 Push Ups

9 Air Squats / 9 Ring Dips

Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.

Rest for 1 minutes between rounds for a total of 6 rounds.

Post total rounds complete to comments.

Ensign - Military rank. Lowest commissioned rank - equivalent to sub-lieutenant.


Andrew said...

You need to make me do at least 10 dips every day before I go home. This workout was fun rounds 1,3,5. I hate dips 1000 x's more than double unders. Thanks for the motivation anyways Dave.

Cori said...

Andrew - I will keep you accountable if you keep me accountable! I dislike dips, also! I think, for me, it is because I came into CF with no strength using those muscles AT ALL. I think we should do 3 sets of 10 5 days a week! I will have to use a band, but I hope to make progress so at the end of my pregnancy, I will be using a purple band. Then after the baby is born and I am lighter, I will be proficient at the dip! That is my hope, anyway.

Thanks for posting this Andrew! I really like your tenacity and dedication! :)

Anonymous said...

tenacity and dedication!

leave it to Cori to use top blogger words like TENACITY
I run in the pack bogging with words like ,drive, focus, stubborn

but i am blogging every day becauce i got DIPs

Cori said...

here is a conversation you might overhear in my house.

me: that guy is tenacious.
dave: what does that mean?
me: stubborn, driven, focused.
dave: why didn't you just say that in the first place?

some people blog big wod scores.
other peeps just have to blog big words. i'll blog big words...for now....

Anonymous said...

I like the words
4) uncompromising
When I think of tenacious...

Cori said...

intransingent? dang that's fancy stuff right thar!

Cori said...

hey, for real though, here's a great article on positive self-talk...if you have a few minutes, you should download the article. it's good stuff!

go to this link:
then on the left click on the "free download" section.

will said...

Positive self talk,
"I'm a really great guy."

Carport Crossfit said...

Will u are a great guy