Jan 14 2009
The Girls
Today was a suped-up version of ‘Elizabeth’; did the WOD from the crossfit main site:
foam roll, dynamic warm-up, core work
15 155 pound power cleans
30 dips
12 155 pound power cleans
24 dips
9 cleans
18 dips
6 cleans
12 dips
3 cleans
6 dips
For time!
Also added some direct arm work afterwards. This workout was a killer; I feel like it’s doing a lot towards improving my Elizabeth time. Did regular dips instead of ring dips. While high rep weightlifting is controversial in a lot of strength and conditioning workouts, one thing I know is that’s it’s really, really hard - which is one good thing it’s got going for it!
For those of you who don’t know, here is a link to a great article from the crossfit journal about the original ‘benchmark’ workouts: what they are, their importance, why they are structured the way they are, etc. ‘Elizabeth’ is one of them; it consists of 21-15-9 reps each of cleans and ring dips performed for time. This is a bear of a workout! Look to the article for more details.
