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Wednesday, April 4, 2012

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Josh Everett 4:21, Kristan Clever 5:30 (95lbs), Brandon Phillips 5:39, Brandon Pastorek 6:21, Travis Holley 6:30, Lance Cantu 6:34, Candice Ruiz 7:42 (95lbs), Rebecca Voigt 7:58 (95lbs), Katie Hogan 11:45 (95lbs).
Post time to comments. Compare to 9/4/09, 10/12/09, and 2/1/11.

Elizabeth (as Rx'd) (Annie and Greg)...[wmv][mov]

"A CrossFit Kids Class at CrossFit Brand X" with Mikki Martin, CrossFit Journal preview video [wmv] [mov]

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8 comments:

  1. Carport CrossfitApril 3, 2012 at 9:34 PM

    Note:
    The CrossFit pull up is an anyway chin over the bar. The fastest way you can accomplish the work required is the CrossFit way. Kipping, butterfly or strict the one that produces the most power is the one to use. Similarly the CrossFit clean, unless specifically described by a modifier such as hang or squat is anyway from ground to shoulder. The one you choose should be the one that gets the job done the fastest and most efficaciously.

    Big Dawgs:
    As Rx’d
    Women 95#

    Porch:
    If you can do Cleans with the required weight but it is going to turn into a slog try the following scaling:
    12-9-6
    Cleans
    21-15-9
    Ring Dips
    If you are on the other end and the ring dips are going to be a slog then scale this way:
    21-15-9
    Cleans
    12-9-6
    Ring Dips
    Note your scaling and add reps next time

    Pack:
    scale the weight to 95-115# for men/55-75 for women
    If you can’t do ring dips do 2X the bar dips
    Puppies:
    21-15-9
    Dumbbell cleans
    Bar Dips
    If you can’t do do bar dips do 1.5X the number bench dips.

    Buttercups:
    15-12-9
    Dumbbell cleans
    Bench Dips

    ReplyDelete
  2. Carport CrossfitApril 3, 2012 at 9:34 PM

    Scaled WOD courtesy of BrandX

    ReplyDelete
  3. CoriApril 4, 2012 at 9:40 AM

    amber - i'm planning on running this on saturday....i'm thinking of scaling up? 105? what do you think?

    ReplyDelete
  4. AshApril 4, 2012 at 4:11 PM

    95# cleans, 11:51. Way slow.

    ReplyDelete
  5. Judy RanelliApril 4, 2012 at 8:25 PM

    55 lbs, hpc, jumping bar dips, 6:16. The Cash-Out Drew had us do 150 feet instead of 50 feet. I liked tonight.

    ReplyDelete
  6. PumaApril 5, 2012 at 12:21 AM

    "Elizabeth" RX: 15:34
    Cash out w/ 135 lbs.
    Then skunk work: 4x5 Front Squats w/ 160 lbs

    ReplyDelete
  7. DanApril 5, 2012 at 7:39 AM

    This comment has been removed by the author.

    ReplyDelete
  8. CoriApril 5, 2012 at 9:01 PM

    9:15 RX
    ran this the day after it was posted in the evening as second wod for the day.

    ReplyDelete