Wednesday, September 8, 2010

Posted by on Sep 8, 2010 in WOD | 9 comments

“Elizabeth”

21 – 15 – 9

  •  Squat Cleans (135#/95#)
  • Ring Dips

Post Time and Comments

CrossFit Saint John doesn’t build character in it’s athletes, it reveals it!

9 Comments

  1. After yesterday’s WOD I was having some knee aches, probably because I didn’t stretch enough after the workout yesterday. I get it from time to time and I usually roll it out and strech a lot and it goes away. I did that second hip stretch (knee against the wall) last night for about 20 minutes and it’s gone….I like it!

  2. 5am
    5 Rounds
    400m run
    25 Burpee’s
    26 minutes

    12pm
    21 135lb Squat Cleans
    21 Ring Dips

    15 135lb Squat Cleans
    30 Box Dips

    9 135lb Squat Cleans
    18 Box Dips

    21:22 …soooo broken…

  3. 14:31

  4. Well, I’m glad Coach Burgener wasn’t present for my squat clean technique today. He would need a thesauraus to compliment the word “brutal” 21 – 15 – 9 times! ;o)
    Big thanks to Wayne and Mike though for the great effort in showing us what they leaned at the cert! Patients and practice and we’ll get it done better next time. Thanks guys.

  5. 17:30 as Rx’d

  6. Yikes…big WOD today!

    Strength to Start
    3R @ 85% Bench Press…..WRONG day to do Bench Press!! 🙂
    Warmup: bar x 5, bar x 5, 70 x 5, 105 x 3, 135 x 2
    Work: 160 x 3

    WOD: 21:57 (I think) as Rx’d

    21 – 15 – 9 RING DIPS!!!!! WOO HOO!!!!

  7. my hip flexors were screaming at me during this…

    time: 11:36 ( I think )
    modified with 10lb medicine ball squat cleans and box dips

  8. 17:34
    95lb squat cleans,
    2 for 1 bench dips with feet up on the second bench.

  9. …oops, it was 20:57.

    I’m sure you all wanted to know this. 🙂

“Elizabeth”

21 – 15 – 9

  •  Squat Cleans (135#/95#)
  • Ring Dips

Post Time and Comments

CrossFit Saint John doesn’t build character in it’s athletes, it reveals it!

9 Comments

  1. After yesterday’s WOD I was having some knee aches, probably because I didn’t stretch enough after the workout yesterday. I get it from time to time and I usually roll it out and strech a lot and it goes away. I did that second hip stretch (knee against the wall) last night for about 20 minutes and it’s gone….I like it!

  2. 5am
    5 Rounds
    400m run
    25 Burpee’s
    26 minutes

    12pm
    21 135lb Squat Cleans
    21 Ring Dips

    15 135lb Squat Cleans
    30 Box Dips

    9 135lb Squat Cleans
    18 Box Dips

    21:22 …soooo broken…

  3. 14:31

  4. Well, I’m glad Coach Burgener wasn’t present for my squat clean technique today. He would need a thesauraus to compliment the word “brutal” 21 – 15 – 9 times! ;o)
    Big thanks to Wayne and Mike though for the great effort in showing us what they leaned at the cert! Patients and practice and we’ll get it done better next time. Thanks guys.

  5. 17:30 as Rx’d

  6. Yikes…big WOD today!

    Strength to Start
    3R @ 85% Bench Press…..WRONG day to do Bench Press!! 🙂
    Warmup: bar x 5, bar x 5, 70 x 5, 105 x 3, 135 x 2
    Work: 160 x 3

    WOD: 21:57 (I think) as Rx’d

    21 – 15 – 9 RING DIPS!!!!! WOO HOO!!!!

  7. my hip flexors were screaming at me during this…

    time: 11:36 ( I think )
    modified with 10lb medicine ball squat cleans and box dips

  8. 17:34
    95lb squat cleans,
    2 for 1 bench dips with feet up on the second bench.

  9. …oops, it was 20:57.

    I’m sure you all wanted to know this. 🙂