Patrick and I started the day with a nice walk throught Campbell Valley Park. Later in the day, I hit the CFL box for a benchmark workout. This is the first time we`ve done a benchmark at the box and although the benchmark WOD`s are hell-on-wheels, I think we should do them more often.
Warm Up
Push press
3x 95
3x 105
3x 105
3x 115
3x 105
Elizabeth
21-15-9
Squat Cleans 95lbs
Ring Dips (legs supported)
For those non-crossfit readers, that means 21 squat cleans, 21 dips, 15 squat cleans, 15 dips, 9 squat clean, 9 dips. Click here for a video demo.
My time was 14:18. The 95lbs was really heavy at the beginning but it got lighter as the workout went along. As usual, my breathing was an issue but my body hung in there. At the end, I joined all the other post-elizabeth athletes on the floor just trying to stay alive and breathe.
After I recovered, we worked on some olympic lifting.
2 reps @ 65lbs
2x muscle snatch from the ground
2x muscle snatch hanging
2 reps @ 65lbs
2x muscle snatch & OHS from the ground
2x muscle snatch & OHS hanging
2 reps @ 95lbs
2x Clean & Jerk
3 Rounds
10 OH weighted situps 2x 15lbs
15 K2E
After all that, I was pooped so I went home, made dinner and drank wine :)
2 comments:
Great Job! Nice to do a benchmark eh? Hopefully you guys will start to do more of them.
Good job on all the lifts, you deserved that wine tonight.
haha thanks. ya we went to township 7 & domaine de chaberton. love the local wineries! love `living langley`
see you saturday morning?
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