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Thursday, September 4. 2008

0630, 1145, & 1630 & MACG-28 Pull Up Bars

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

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"“Each honest calling, each walk of life, has its own elite, its own aristocracy based on excellence of performance.” - James Bryant Conant

Posted by Mac at 01:00 | Comments (19) | Trackbacks (0)

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13:10 as prescribed

Improved by 50 seconds from last 'Elizabeth' on 6 Aug.

#1 Major Joseforsky on 2008-09-04 06:12 (Reply)

19:46 @ 125# - Added 10# and it took me five minutes longer. Tough workout. My form was sloppy and it was hard to fix with extra weight. It still feels like an accomplishment because I added weight, but much improvement is needed before I add any more weight.

#2 TRE on 2008-09-04 07:02 (Reply)

11:55 started with 65 lbs did 21 and 8 then changed to 45 for last 7 and set of 9. used purple bands for sets of 15 and 9, did no bands for the first 21. Good job Lt B way to fight through it

#3 Maj Torke on 2008-09-04 11:26 (Reply)

WOD - 13:06 as prescribed

A minute six slower than last time, that heat makes a difference!

#4 Nigel Keane on 2008-09-04 11:51 (Reply)

WOD 18:35 as PX

#5 Gy Skelton on 2008-09-04 11:57 (Reply)

1stLt Brittingham 13:24 (65)
I used the bands for the dips...
It is very hard to keep your form on the front squat during this work out!

#6 Lt Brittingham on 2008-09-04 12:10 (Reply)

13:51 (50)
I felt tired during the warm-up today; probably from being out in the sun for parade practice all week; but I was able to push through the workout. I felt good about it. I need to work on timing my shrug and making sure my elbows are staying out but it feels like I am getting better at the techniques.

#7 Capt Pickett on 2008-09-04 12:39 (Reply)

WOD 13:52 as prescribed, over 2 minutes better than last time.

#8 LtCol Weaver on 2008-09-04 13:23 (Reply)

WOD with 95 lbs: 13:10. I hate front squats!

#9 J Goodes on 2008-09-04 18:25 (Reply)

15:41/95lbs/assisted dips.

#10 Lt. George on 2008-09-04 18:47 (Reply)

16:47. as rx'd. Like nigel a minute or so slower. I need to be more confident and aggressive with the weight. Also its pretty hard to maintain the hook grip when doing this fast. I always loose it in the front squat so it takes time to reset the weight. I need to find some way to maintain grip when doing cleans fast.

I am not happy about this performance. I think i need more strength.

#11 chad gardner on 2008-09-04 18:53 (Reply)

3 Rounds
Clean 65 lbs
Ring Dips

Did my first round of ring dips and a few on the second unassisted. Finished up the remaining ring dips with assistance from the band. Clean form is coming together. My legs were beat during this workout, they are getting better but I still need to continue working them hard and getting them in shape. Should try for more weight next time.

#12 Mario Paez on 2008-09-05 07:38 (Reply)

16:12

#13 Mario Paez on 2008-09-05 07:43 (Reply)

14:50 WOD used 95 lbs. Thanks for keeping me honest Nigel. Need to make small weight increase. Went as prescribed from start 6 reps later down to 95 good call MAJ J.

#14 Alex "Gunny" Brinker on 2008-09-05 08:53 (Reply)

3 rounds, 21-15-9, cleans at 75 lbs
dips with green band

#15 Mike Fella on 2008-09-05 10:30 (Reply)

19:30 WOD at 65 lbs. Thanks SSgt Eldrege for the help with the ring dips.

#16 Anonymous on 2008-09-05 11:47 (Reply)

19:30 WOD at 65 lbs. Thanks SSgt Eldrege for the help with the ring dips. (forgot to add my name to the last post)

#17 Maj Tim Silva on 2008-09-05 11:49 (Reply)

2 Rounds of 15-9 :45lbs 16:50

#18 Duane Crow on 2008-09-05 13:21 (Reply)

WOD: 12:48 at 75lbs

Need to make small weight increase.

#19 Maj Siary on 2008-09-05 15:30 (Reply)

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