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Monday July 16, 2012

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We are trying to establish a leaders board at the gym for classic Benchmarks. Tomorrow will be “Elizabeth”; an old bitch you will grow to love…or not. Movement must be solid because we will not hesitate to “No Rep” you . Also, we will help with “misremembering” your rep count….. because no names go on the board unless you earn it.

So…Why are they named after woman?…..as this article states This convenience and logic inspired our granting a special group of workouts women’s names, but anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date certainly deserves naming”.

The beauty of the couplets is they usually exploit a weakness or chink in your CrossFit game…(hence, they require virtuosity)…. for me it is certainly a Squat Clean. The other beauty is they serve as a means to measure individual progress on any level. Check out this article on CrossFit BenchMark W.O.D’s.

http://library.crossfit.com/free/pdf/13_03_Benchmark_Workouts.pdf

W.O.D.

A) Front Squat 3-3-3++ ; Rest 3; 70%, 80%, 90% (of your “Wendler 90”)

B) Weighted Dips @ 20X0; 4 x 4-6; Rest 2:30 between 

Movement Prep/Squat Clean Prep:

 “Elizabeth”

For Time:

21-15-9

  • Squat Clean 135#/95#
  • Ring Dips

Check out this guy’s movement and pace…pretty solid.

http://www.youtube.com/watch?v=OTC1YQZHjls 

 

 

Name Time ____________________ Notes
5:00 AM
Lisha 9:24. 45# Push Ups
Melissa 9:42. 35# Push Ups
Nick 12:21. Bar Dips
Liz 8:57. 45# Push Ups
Laura R. 8:53. 60# Dips
Julie D. 10:05. 40# Dips/Banded
Kimi ? ?
Michelle R. 9:53. 45#/35# Push Ups
Gerrit ? ?
Steve K. 14:00. 65# Push Ups
Sara 7:23. 55# Push Ups
Adam 9:45. 105# Push Ups
Lisa P. 9:15. 55# Push Ups
Seth 9:49. 115# Ring Dips
John 10:00.
Tayler 10:37 . 95# Bar Dips
Travis 7:20. Rx
Heather 15:16. Rx
Dana
6:00 AM
Waz 7:10. 95# Pull Ups
Christian ? ?
Jen H. 14:40. 95# Push Ups
Jeremy 9:45. 90#/80# Bar Dips
Tom 9:40. 75# Push Ups
Val 7:10. 45# Push Ups
Dave R. 10:32. 135# Bar Dips
Steve Lowe Alt WOD
Sue C. 7:24. 45# Push Ups
Carrie
Amy 9:33. 55# Push Ups
Javier 9:27. 95# Push Ups
Ryan 6:43. 95# Push Ups
Scott 9:10. 85# Push Ups
Connie 11:39. 55#/45# Ring Dips
Justin 11:13. 115# bar Dips
John ? ?
0700 AM
Dana 12:54. 60# Push Ups
Julie S. 9:00. 45# Push Ups
Katie 10:40. 45# Push Ups
Jackie 8:41. 25# Push Ups
Kevin 10:30. 45# Push Ups
Melissa 9:36. 35# Push Ups
Cindy 8:41. 95# Push Ups
Jill 10:28. 35# Push Ups
Laurie 11:02. 55# Push Ups
Yaisa 8:49. 65# Push Ups
Tara 10:48. 75# Banded Ring Dips
Cherstin 8:45. 65# Push Ups
Christal 9:30. 35# 15-12-9
Tracy 9:05. 75# Banded Bar Dips
Nancy 9:10. 35# Push Ups
Connie 8:42. 45# Push Ups
Amy K. 8:42. 45# Push Ups
Sara C. 8:54. 55# Push Ups
5PM
Susan B. 6:29 35# Push Ups
Mike K. 10:37 85# Bar Dips
Jenn J. 10:04 50# Band
Tina 8:23 60# Push Ups
Josh N. 11:06 95# Bar Dips
Mike J. 10:18 95# Band Ring Dips
Jeff J. 9:49 65# Incline Push Ups
JoDee 9:15 45# Push Ups
Joyce 9:08 25# Push Ups
Whitney 8:15 55# Push Ups
6PM
Jason B. 10:33 95# Band
Pilar 9:17 55# Band
Rachel B. 8:04 35# Band
Kira 10:35 25# Push Ups
Kyle B. 9:30 75# Push Ups
Jessika 10:01 65# Band

 

 

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