November 26th
Back Squat:
5-5-5-5-5
Crossfit is “The Sport of Fitness” – this, above all else, is probably the biggest benefit of Crossfit. For example, on Saturday, Shane Courtney and Will squared off for Fran. Prior to this, Will’s top time was around 6:40 and Shane’s 5:40. Both hadn’t done Fran in a while, but spurred on by not letting the other guy get away, Shane finished in 4:54 and Will in 4:47! On Sunday’s Elizabeth, I faced off against Shane. Shane’s previous time was somewhere around 14-15 minutes and mine (scaled from 60Kg to 45Kg) was 12:53. I finished at 11:17 at 55Kg and Shane completed the workout as prescribed in 11:33!
Comments (7)
fantastic improvements guys, strong work!
Those are some damn fine Elizabeths right there. You guys just inspired me to spend more time with my rings.
Back squat 5-5-5-5-5
70kg x 5
90kg x 5
95kg x 5
95kg x 5
95kg x 5
No power cage or olympic weights at home in Donegal, so I decided to re-do the first Crossfit workout I ever did-
7 Rounds for Time:
5 Tuck Jumps
10 Dips
15 Hanging Power Snatches, 40Kg
Last time I did 5 rounds with 20kg, taking 9.26.
This time I did 7 rounds with 35kg, but it took me 23.03. Big difference in the time, but I’m not that pissed off because I don’t think I could have completed this workout with 35kg when I started.
did “Elizabeth” today myself however didn’t have rings so i subbed triple dips of 63-45-27, cleans were done with the prescribed weight and completed in 14.01. The dips slowed me down alot cause you have to do so many! great work colm and shane some quality times there.
Thanks, man I was suffering today with the weighted Pull Ups, couldn’t even hit my previous PR of 30Kg,barely got 25Kg! I can only imagine how fried Shane’s quads must be after Fran and Elizabeth.
Neil: 30,40,40,45,47.5
John: 40,50,55,60,60
Tom: 30,40,40,45,47.5
Jeff: 30,40(f),30,35,35
Darragh: 30,40,45,45,47.5
heh, I did Elizabeth today with 65kg, came in at 17:22. I’ll take it though, considering I could barley walk going into the workout.
List of bad ideas:
1. Doing a cycle of Fran, Nancy and Elizabeth (I no longer have quads)
2. Drinking all night and most of the morning after doing Fran (appears to have a slight negative impact on recovery)
3. Fully intending to do some weighted pullups tomorrow.