WOD
11
Posted July 14, 2009 in WOD by Turbo

Wednesday, July 15, 2009

Kettlebell Swings Galore

Kettlebell Swings Galore

Deadlift 5 RM (add 10 lbs to last workout)

“Elizabeth”

21-15-9
Clean (135#) (aka “squat clean”)
Ring Dips

11 Comments to “Wednesday, July 15, 2009”

  • cheryl
    July 14, 2009 at 9:01 pm

    Still not recouperated (terrible spelling there) from “Murph” I’m looking forward to this one.

  • Erika
    July 15, 2009 at 9:50 am

    After Murph on Monday and then the squat jumps yesterday, my legs are still toast! I am feeling every muscle. Glad today is a rest day. See you all tomorrow.

  • Lisa
    July 15, 2009 at 2:05 pm

    Didn’t do to great at this one 14:14 @ 70lb, it was murder on my wrists and I had to stop an tape them half way through.

  • Turbo
    July 15, 2009 at 2:55 pm

    came back from the games really pumped up and decided to do Elizabeth at 95#, which would be ladies’ rx’d weight. The ring dips weren’t so bad but full squat cleans were a little rough after an impromptu Murph yesterday and 5×175# deads right before. Finished in 22:38 nonetheless.

  • cheryl
    July 15, 2009 at 4:44 pm

    okay I feel like a loser at my 55lb now .. anyhoo … am thinking about ordering precision nutrition .. wondering if anyone is familiar with this.

  • Tapout
    July 15, 2009 at 5:16 pm

    …well on the nutrition note…in an effort to try and cut back on too many carbs…I’ve been eating 2 tbsp per day of hemp seeds (high in protein apparently)…I eat it when I feel I need protein – especially when I am on the go…and have no time to cook…

    Does anyone have input on hemp seeds…?

  • Crystal
    July 15, 2009 at 6:04 pm

    Took 6 days off in a row, ate 2 ice cream cones, 1 lb of fudge and drank a lot of beer while camping… that being said today felt great!

    210# deadlift 5 RM
    Elizabeth ladies rx’d 20:33. First time doing full squat cleans. Ring dips are coming along, still working on them.

  • MLC
    July 15, 2009 at 7:41 pm

    @Tapout
    Here’s some reading for you:
    http://www.cathletics.com/forum/showthread.php?t=30

    http://robbwolf.com/?p=110

    “Well…hemp has a balanced n-3/n-6 ratio but It’s not really giving you a leg up in that regard since the n-6 is pretty high and the n-3 is short chain. Off the top of my head I guess it’s as good as any other nut but DO NOT CONSIDER THEM A SOURCE OF PROTEIN!!! It does not elicit a glucagon response…it’s a 3rd world protein. Good enough for vegetarians, not for you!”

    In a ‘nutshell’, seeds are fat. More protein = meat/eggs/milk/yogurt/whey

  • SuperBean
    July 15, 2009 at 10:26 pm

    Great job, Crystal! I’m jealous of your ring dips!
    wow, this one was a toughie after Murph! been feeling lightheaded lately, so cut back on the ladies rx and the ring dips in an effort to save my rotator cuff…so I did 75# and dbl pushups. Holy mother it was still challenging!!! Shoot, can’t remember my time…12:07 or something? :)

  • Tapout
    July 16, 2009 at 8:19 am

    thnx M….@MLC

  • Derek
    July 16, 2009 at 9:55 am

    Can not lift anything off the ground yet so I did “Annie”

    50-40-30-20-10
    Double Unders
    Sit ups (Anchored)

    6:03

Upcoming Events

For Members

Random Testimonial

  • ~ Nicole

    "

    CrossFit is not just an activity I do, it has been a fantastic lifestyle change for me and I can’t see ever going back. The comments I’ve been getting backup the fact that CrossFit Winnipeg works…  The coaching staff at CrossFit Winnipeg are fantastic, fun, and have your best interests at heart…   Be prepared to have more fun than you’ve ever had going to a"

  • Read more testimonials »

Posting tweet...

Powered by Twitter Tools