Archive for the elizabeth Category

Five of Six, Six of Six

Posted in box jumps, elizabeth, overhead squats on May 4, 2013 by coughingsparks

Yesterday was this:

-30 Box jumps (24″/20″)
-5 OHS (135/95)
-25 box jumps
-10 OHS (115/85)
-20 box jumps
-15 OHS (95/75)

I did it with 85/75/65 and got 15:33. I think.

Today was Elizabeth, which was

21-15-9
-Squat cleans (135/95)
-Ring dips

I did it with Rx’d weight and push-ups and got 16:52. I think.

Yes, that’s slow, but 95# gets very heavy, very quickly. I dumped the weight probably six times. The good news is 1.) I did it Rx’d (I think I’ve always power cleaned it, and apparently, it’s supposed to be squat cleans, which are way harder) and 2.) I did full-on push-ups, no knees. And I don’t think I bent too much at the waist.

Elizabeth

Posted in elizabeth with tags on September 17, 2010 by coughingsparks

So I’ve only done Elizabeth one time, which was back in December, and I got 9:20, but the a lot of the dips were on the bench. Elizabeth is 21-15-9 cleans and ring dips. Today I did it with the same weight, 95#, and scaled it with the red band and bar dips. I did a lot slower at 12:20, but I’m not sure if that’s an improvement because of the scaling or a pathetic add on because it is three minutes slower. I don’t know.

Meh…

Posted in back squats, elizabeth, push-ups with tags , , on December 18, 2009 by coughingsparks

I had sort of a meh day today. I started with Week 2 of the Hundred Push-Ups plan. I’ve neglected this for a while and until I can meet the max, I’m not moving on to Day 2. I did 14-14-10-10-8; max was supposed to be 15. I then went on to 5×5 back squat, again really focusing on breaking at the hips first, which 1.) saves my knees and 2.) keeps my heels glued to the floor. I did better than I usually do at:

95×5 (warm up)
115×5
125×5
135×5
145×5
155×5

Next to me, two other CFers were doing Elizabeth (the six of hearts in my hopper deck) as Rx’d and asked if I wanted to try. I scoffed and said no, and they finished and left. I felt bad afterwords, so I attempted Elizabeth with 95#, which is the women’s weight. Elizabeth is:

21-15-9
-Cleans
-Ring dips

I timed my effort with a sundial. I did bar dips to begin but then someone was using the station so I subbed in bench dips at the end. I have to say I have never cleaned that much weight once in my life, much less 45 times. I missed the lift once, but other than that, I did OK, although it was very, very slow at 9:20. I sort of wished that I had my rings and a resistance band because doing bench dips was way too easy and I felt like I was cheating. I think I have to do Elizabeth on a Saturday when no one’s in the globo.