Nov 09 2009
November 9, 2009
Monday 091109
“Dumbbell Elizabeth”
21-15-9 rep rounds for time of:
Dumbbell squat cleans (Men 55 lb dumbbells, Women 30 lb dumbbells)
Ring dips
Post time to responses.
Don’t forget about the McNellie’s Pub Run this Saturday, November 14th at 3:00pm! You can get registered at Fleet Feet (61st & Yale) all week long!
CrossFit Journal
1000m row=4:1-?
4 complete rds: 5 pull-ups, 10 push-ups, 15 air squats
“Dumbbell Elizabeth” w/ 40#=11:17
1k row ~4:30
“DB Elizabeth”
w/ 30# = 17:49. Dips were cruel after cleans with dumbbells, even band assisted dips :/
“Dumbbell Elizabeth”
45 lbs. D.B. with ring dips…9:55
“Dumbbell Elizabeth”
50lbs with ring dips
9:09
Oh ya.
Strict shoulder press
5×95, 5×115, 5×135, 1×165(body weight)(pr)
Oh, and 5 rounds of 5 shoulder presses (95# on all)
“Dumbbell Elizabeth”
21-15-9 rep rounds for time of:
Dumbbell squat cleans (Men 55 lb dumbbells, Women 30 lb dumbbells)
Ring dips
10:32
Shoulder Press
165 X 2
DB Elizabeth 55# DB
=7:40
Back Squat – 305 x 5 x 3
Bench Press – 225 x 5 x 3
Deadlift – 385 x 5 x 3
23/m/194
Shoulder Press
95 x 5
135 x 5
155 x 5
165 x 5
205 x 1
215 x 1
“Dumbell Elizabeth”
21-15-9
Dumbell Squat Cleans (men 55 lb dbs, women 30 lb dbs)
Ring Dips
Scaled up to 60 lb. dumbells
Time: 6:13
21-15-9 rep rounds for time of:
Dumbbell squat cleans (Men 55 lb dumbbells, Women 30 lb dumbbells)
Ring dips
used 40 lb dbs = 10:??
Not coming in today. I’m having some dental work done after work. I would rather do Dumbbell Elizabeth.
I did, however, get to do Fran on Saturday right next to Carey Kepler (3rd at the games, won our qualifier) which was pretty awesome. She kicked my butt…and I mean kicked. Granted, that was the first time I had picked up a bar bell with any kind of weight in the month. It was cool to have her cheering me on during my last nine pull ups! It was pretty hideous though…5:51…a good minute off my PR. The good news is I was able to go overhead without pain. YAY! The bad news, my thrusters were miserable. We also did tabata squats that day.
oh duh, forgot shoulder press.
65 x 5
85 x 5
95 x 3
couldnt squeeze out 105, maybe next time!
Yay, Ginny!!! Congrats on getting your level 1!! Can’t wait to hear all about it.
Yay Ginny Congratulations!! Ginny I ran into a injury as well- I broke my nose- sinus bones and some facial bones- I go in for surgery next tuesday to fix everything- so the next time I see you I will look a little different. Hope you had fun at your cert!! Sorry about your loss OU fans- good game!
Used 30# dumbbells, decided @ 4 ring dips that bar dips would be better suited for me
Time: 11:18
33/M/176
Shoulder Press
95 x 5
135 x 5
155 x 5
165 x 5
175x 1
180 x 1
Failed @ 185
“Dumbell Elizabeth”
21-15-9
Dumbell Squat Cleans (men 55 lb dbs, women 30 lb dbs)
Ring Dips
Scaled up to 60 lb. dumbells
Time: 7:43
“Dumbbell Elizabeth”
50lbs
Time:
6:38
Should have used 55Ibs instead…guess I should have pulled a Denver and just shoot for 65Ibs right off the bat…oh well..I’ll grow a pair some day
DB Elizabeth 40# DB
=11:52
“Dumbell Elizabeth”
21-15-9
Dumbell Squat Cleans (men 55 lb dbs, women 30 lb dbs)
Ring Dips
Scaled up to 60 lb. dumbells
Time: 10:35