After Monday's WOD, I wasn't sure we would make it back out to the garage again this week and we almost didn't! We walked a nice slow pace on Tuesday and then completely took the day off on Wednesday because I was just so beyond sore. We made it out to the weekly soccer scrimmage yesterday, but we both knew we had to get in a real workout today. Even if my legs still feel like they are stuck in cement.
Wonder Boy is off at a birthday party so we wanted something fairly quick in order to allow for clean up time before having to go pick him up. So we decided to do "Elizabeth" again (we last did it on June 8)
If you don't recall, "Elizabeth" is comprised of 3 rounds of cleans and ring dips, for time as follows:
21 - Cleans (95#)
21 - Ring Dips
15 - Cleans (95#)
15 - Ring Dips
9 - Cleans (95#)
9 - Ring Dips
Today I managed a time of 10:21.8, which is a couple of seconds slower than last time. I guess that is the best I can hope for since I am still feeling the effects of Monday's killer WOD.
Last time we finished up w/ ab work as well, but there was no way I was doing that today.
So ... I guess today is just about getting back on the bandwagon. Hopefully our next WOD will feel a little better.
Showing posts with label Elizabeth. Show all posts
Showing posts with label Elizabeth. Show all posts
Friday, July 26, 2013
Saturday, June 8, 2013
June 8 - Elizabeth
Today's WOD was "Elizabeth" and it looks like this:
21 - Cleans (95#)
21 - Ring Dips
15 - Cleans (95#)
15 - Ring Dips
9 - Cleans (95#)
9 - Ring Dips
We last did this WOD back in early May. Now that I have my Rogue Power Bands I don't have to do negatives on my ring dips. I really feel the difference now that I have these bands to help out. When doing the negatives, I felt it most in my triceps. But now with the bands helping me to do the full range of motion, I am able to feel the exercise in my chest as well. I know that this is key to building up the strength to do this exercise unassisted. I'm impatient and wish I could already do them properly, but I am trying to be happy with even small improvements.
I *am* pleased to say that I did the prescribed weight (for women) on the cleans though! WHOOP! It's taken me a while to work up to this. I mean, I could do a FEW at this weight, but not the full set. My time was not as good as the last time we did this WOD (10 minutes and 19.9 seconds today), but since I made 2 pretty big changes (doing the full weight for the cleans and using the bands to do the full range of motion on the dips) I am OK with that. I do hope that by the time we do this again that I can start to see some improvement in my times as well as the overall effort.
We followed all of this up with 30 knees to elbows and then 5 pistols (L & R).
This is our last full WOD before leaving for a little vacation tomorrow. The resort is supposed to have a small gym, so hopefully we can get in a little bit of jogging on the treadmill at least.
21 - Cleans (95#)
21 - Ring Dips
15 - Cleans (95#)
15 - Ring Dips
9 - Cleans (95#)
9 - Ring Dips
We last did this WOD back in early May. Now that I have my Rogue Power Bands I don't have to do negatives on my ring dips. I really feel the difference now that I have these bands to help out. When doing the negatives, I felt it most in my triceps. But now with the bands helping me to do the full range of motion, I am able to feel the exercise in my chest as well. I know that this is key to building up the strength to do this exercise unassisted. I'm impatient and wish I could already do them properly, but I am trying to be happy with even small improvements.
I *am* pleased to say that I did the prescribed weight (for women) on the cleans though! WHOOP! It's taken me a while to work up to this. I mean, I could do a FEW at this weight, but not the full set. My time was not as good as the last time we did this WOD (10 minutes and 19.9 seconds today), but since I made 2 pretty big changes (doing the full weight for the cleans and using the bands to do the full range of motion on the dips) I am OK with that. I do hope that by the time we do this again that I can start to see some improvement in my times as well as the overall effort.
We followed all of this up with 30 knees to elbows and then 5 pistols (L & R).
This is our last full WOD before leaving for a little vacation tomorrow. The resort is supposed to have a small gym, so hopefully we can get in a little bit of jogging on the treadmill at least.
Sunday, May 5, 2013
May 5 - Elizabeth
"Elizabeth"
21 - Cleans (85#)
21 - Ring Dips
15 - Cleans (85#)
15 - Ring Dips
9 - Cleans (85#)
9 - Ring Dips
My time today was 9 minutes and 27 seconds. However, my dips were all negatives. I can manage a few good form dips with the regular dip stands, but on the rings I am just not stable enough to press back up from the bottom. My shoulder is getting stronger though. I feel it in my push ups and pull ups. Hopefully soon I will see it on the ring dips too.
We finished up with 20 Knees to Elbows. Now I'm tired and ready to sit on the couch for a very LONG time.
21 - Ring Dips
15 - Cleans (85#)
15 - Ring Dips
9 - Cleans (85#)
9 - Ring Dips
My time today was 9 minutes and 27 seconds. However, my dips were all negatives. I can manage a few good form dips with the regular dip stands, but on the rings I am just not stable enough to press back up from the bottom. My shoulder is getting stronger though. I feel it in my push ups and pull ups. Hopefully soon I will see it on the ring dips too.
We finished up with 20 Knees to Elbows. Now I'm tired and ready to sit on the couch for a very LONG time.
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