“Elizabeth”
21-15-9
Hang cleans 33#
ring dips-assisted
Duh! Forgot to time myself
Cash out:
4 rounds
400 meter rowing
pistols-assisted 10R/L
My cardiovascular ability totally outweighs my muscular ability, so I always feel the need to do some sort of “cash out” after the WOD. Hope this is not detrimental to my CFT progress.
New to CF and doing previous days WOD while I familiarize with the exercises. I think I am supposed to post time to today if I understand correctly. Please correct me if I am wrong.
Crossfit warmup- 10 minutes
Elizabeth- modified
15-12-9 hang cleans- bar only 45#
22-18-12 bench dips
time- 15 minutes
25 minutes upright stationary bike- random hill setting- level 12
Did you guys do these alone or did you have someone time/count for you?
It’s the rare person who will do that for you. Suggest downloading the tabata mp3 or (for next time) buying a tabata interval timer.
We’ve done it two ways at my gym: partnered up and the trainer counted off the intervals and partner counted reps.
Or, when the class was small, in the 10 seconds, trainer timed and kept score then at the breaks we shouted out our scores as he wrote them down.
by yourself you need a tabata timer and a sumpin a write with . . . .
Cinda - 01 May 2009 05:55 AM
My cardiovascular ability totally outweighs my muscular ability, so I always feel the need to do some sort of “cash out” after the WOD. Hope this is not detrimental to my CFT progress.
If you can do 3 rounds of rowing and pistols AFTER Eizabeth, me thinks you didn’t hit Elizabeth hard enough.
But, take notes, figure out how to make it harder, get some go again.
New to CF and doing previous days WOD while I familiarize with the exercises. I think I am supposed to post time to today if I understand correctly. Please correct me if I am wrong.
You’ve got it. Post whatever you do today, today. Doesn’t matter if you’re following the WODs a week behind.
Max Dead Hang pullups - 16 ( max for score is 20..I got 10 or 11 last time…very happy)
Max Crunches in 2:00 - 98 (100 is max for score….. )
3 mile run - 23:34 (Max is 18:00…ran this on a new course…should be able to trim at least a minute off with more time on the course)
Total - 245 (Max is 300)...lsat PFt was a 228, so I am satisfied with the improvement, but i sitll need to get 4 more pullups, the 22 crunches should’ve happened today!!!! and I cna shave a minute + of fthe run, then I should reach my goal of at least a score of 260. Next PFT is in July.
I have been at Crossfit since February, but this is my first post. Just want to say thanks for all the knowledge gained here at Brand X during my infancy period. I train at a regular gym (not a Crossfit affiliate) and have been feeling my way through these WOD’s with mixed results. Everybody here has been incredibly helpful, and patient, to newbies such as myself and that is much appreciated.
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Pull ups: 8,6,5,4,4,4,4,4….39
Push ups: 23,15,12,10,5,13,10,7….95
Sit ups: 11,11,12,11,12,11,11,10….89
Squats: 18,16,15,15,15,15,16,17….117
Total: 340
Pull ups were of the dead hang variety as I have yet to perfect the kipping motion…
I think I can squeeze out ten or so more push ups, but my arms were completely spent after the pull ups. Overall, though I am pretty pleased with today’s effort. I was completely spent at the end of this WOD.
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