Elizabeth (scaled)

I found this awesome site on push-ups, the Art of Manliness, catchy:). I just love push-ups. It's something everyone can do (easily scaled) and they are fun. Progress is quickly measured as well, which I love.

Warm-Up:
Burgener w/u
2 sets of 5 x 75# deadlifts
5 x 1-band pull-ups
5 KTAs

Elizabeth (scaled):
55# HP Cleans, 21-15-9 15-12-9
Ring dips (2 bands), 15-12-9

Time: 6:04

I don't get where my strength has gone?! It's just disappeared. I guess that's what taking a few months off will do. Back to square one!

Last time I did this, I only did 45#'s, but I did them all unbroken and the rip dips were solid 1-banders (plus I did the full 21-15-9 on the HPC). This time the first 15 HPC were split and all the ring dips were incredibly shaky.

Elizabeth (Puppies)

Warm-Up:
2 x 400m sprints
10 Ring Rows
10 pull-ups (1 band)
10 KTC's
20 ball sit-ups
10 hspu, toes on bench

Elizabeth (scaled to Puppies):
21-15-9
Hang power cleans, 45#
Ring dips (1 band) --> (15-12-9)

Time: 6:57

Well, going into this, I planned to do 21-15-9 of the ring dips as well as the cleans, but it just wasn't happening. I could have done it with 2 bands, but I didn't want to go back to 2 band ring dips, so I scaled the total reps instead.

All cleans were unbroken. Next time I'll add more weight.

Feelin' sweaty, and feelin' good:)!

"Elizabeth"

I'll be scaling to a mix of pack/puppies for Elizabeth today. I just can't do that many cleans with 55-75#s.

Warm-Up:
5 min. jog
5 min. jump rope
10 jumping pull-ups
10 push-ups
20 ball sit-ups
10 KTC's
30 Burpees

"Elizabeth" (pack/puppies):
21-15-9
Hang power cleans, 45#
Bench dips (x2, i.e. 42-30-18)

Time: 9:06:77

Whew, those 30 burpees were tough today. I was going to break them up and do 15 and 15, but once I got the first 15 (which were the toughest), I didn't want to have to do 15 again after doing something else in the warm-up, so I pushed on through the second set of 15.

Hang cleans were broken up as 15/6, then 15 & 9 straight through. Dips were broken up as 15/10/7/8/2, then 10/10/5/5, and lastly 10/8. My shoulders were burning big time on the dips. I've decided I don't like doing bench dips:).

Next time I'll go for the pack weight of 55 or 65lbs. The cleans were tough, but I think I could have pushed it more.

"Elizabeth" - Day 8

Today's WOD is "Elizabeth". I'm going to scale this down similar to the buttercup version on BrandX. I'm hoping to complete the reps with the 45lb. bar, but this might be too much. If I get to failure, I'll switch to the 10lb. bar.

Warm-Up:
10 min. jog
15 girl push-ups
5 jumping pull-ups
20 ball sit-ups
10 hspu progressions on exercise ball

Elizabeth (scaled):
15-12-9
Cleans, 10lbs.
Bench dips/chair dips

Time: 7:15

Planned to try this with the 45lbs., but I couldn't get the rhythm and form right, so I figured I should stick with the 10lb. bar until I could get it down.