Thursday was Helen, Friday it’s Elizabeth. Two classic, benchmark girl workouts. Beyond that though, they’re pretty different. Helen features relatively straight forward movements, and by virtue of the running a top score is almost double a comparable time in Elizabeth. The exercises in Elizabeth’s couplet are more complex, and as a result the workout can be scaled in myriad ways. We’ve done this a few times before (last back in June, just 4 short months ago), and we’ll certainly do it again. However you choose to get after it, take a peak at your journal, give yourself a goal for tomorrow, and set the bar high for the next time we see Elizabeth.
October 12, 2012
Elizabeth
21-15-9
Squat Cleans (135#/95#)
Ring Dips
Compare to 120615
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Elizabeth 11/18/2011: 12:28 @110#
Elizabeth 6/15/2012: 11:21 @110#
Elizabeth 10/12/2012: 11:15 @110#
Again, ring dips were a killer. Great work 6 am!
Elizabeth 11/18/2011: 14:28 Rx
Elizabeth 6/15/2012: 11:00 Rx
Elizabeth 10/12/2012: 10:40 Rx
Need to improve my kip on the ring dips. It was sloppy today, and way too slow.
Felt I broke the squats up well, and didn’t spend too much time away from the bar between sets. 21 (8/7/6), 15 (5/4/3/2/1), 9 (4/3/2)
This was my first time with Elizabeth. I really love these movements but they didn’t love me back.
WOD: 10:38 @ 40 kg and red band
Erika you should have played “I’ll make a man out of you” during the man test. Good job 6:00!
Elizabeth – 11:12 Rx – my ring dips are awful…it took me 2 minutes to do my last 9 ring dips! I was almost 2 minutes slower than the last time I did this…not the direction I want to be heading.
Nice work 5:30
You were just jelly because I had dibs on the bean bag. And a hair PR.
I am compelled to say “Goonies Never Say Die” for no particular reason at all.
11/18/11 – 8:21 (25 kg bar and 1 red band ring dips)
10/12/12 – 8:26 (same scale)
Nice work 9am! Great to meet more CF folks!
Elizabeth
6/15/12: 11:18 (45kg w/ purple band)
10/12/12: 10:23 (50kg w/ red band)
Elizabeth
10/12/12: 9:45 (40kg w/ purple band)
Elizabeth
6/15/12: 11:28, 30k bar and a red band
10/12/12: 12:29, 30k bar and a red band
WHAT. Well, I guess the results are in for my month-long experiment of replacing the protein in my diet with Halloween Double Stuf Oreos ™. Apologies to anyone I scowled at on my way out of the gym. Tomorrow: less Stuf, more amino acids.
My Elizabeth History:
07/23/10 – 12:13 @ 30 kg, red & purple bands
06/03/11 – 16:14 @ 45 kg, purple band
04/13/12 – 17:34 @115 lbs, purple band
10/12/12 – 12:44 @50 kg, purple band
So, I was disappointed in my time yesterday, until I looked at my history, and realized that it was nearly 5 minutes faster than that last time I did Elizabeth, 6 months ago, at nearly the same scaling. So, I’ll happily take this one.
6/15/12 – 11:24 red band dips
10/12/12 – 9:49 red band dips
I’m kind of surprised with a 1:30 PR considering I felt like I was suffering a severe lack of ‘go’. someday I’ll be able to Rx this bastard.