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.
9 comments:
Drew,Amber,Dave,Cori,
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.
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! :)
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
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....
I like the words
1)Intransigent
2)obstinate
3)unyielding
4) uncompromising
When I think of tenacious...
intransingent? dang that's fancy stuff right thar!
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:
http://journal.crossfit.com/2010/09/grega-adaptation.tpl
then on the left click on the "free download" section.
Positive self talk,
"I'm a really great guy."
Will u are a great guy
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