Test and retest – Tue 6.27.17

 In W.O.D.

Bringing out benchmark workouts is a great way to test and retest your current fitness level.  There’s a reason we repeat many workouts.  You all should be keeping track of your time, rounds, scores etc.  That is the easiest way to determine improvement.  If your Elizabeth time was 12:10 last time, and it is 11:37 this times, you’ve improved!

Strength: Deadlift 3-3-3-3-3

Conditioning:  “Elizabeth”
21-15-9:
– Clean (Performance: Squat 135/95#, Fitness: Power or Squat- 135/95#, Health: 95/55#)
– Ring Dips (Performance: strict, Fitness: Rx’d, Health: Push up – scaled as needed)

Compare to 3.15.17

*Should “Elizabeth” be done with Full or Power Cleans?  A lot of people (in the CrossFit world) argue about this.  The answer is, Yes.  Do it with one or the other, as long as we set up the rules ahead of time, it doesn’t matter.

“Grace” is 30 Clean and Jerks, but I rarely see anyone do Full Cleans and Split Jerks to complete it.  It’s usually Power or Muscle Cleans with a Push Press or Jerk.  But it still kicks your butt!

For today, I would say if you are below or close to a 5 minute “Elizabeth”, it’s time to up your game!  Try Full Cleans and Strict Ring Dips for time.  Ow!


Remember to sign in for the class you plan on attending on Mindbody.  This is a way we know who will be in class and how we can best help you meet your goals.  It’s also a way to contact those should some unexpected event take place in case and change in schedule may occur.  Also, it’s a great way to maintain your motivation!  Once you sign up, now you have to go, right!?

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