Sunday with “Elizabeth”

FREE BEGINNERS’ CLASSES: Tuesdays @ 6:30pm (women-only), Wednesdays @ 9am, Thursdays (new night and time!) @ 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule and to pre-register for a class.
#128 Mon/Thur @ 7am, starts June 14 (2 slots left)
#129 starts June 15 SOLD OUT!
#130 starts June 21 SOLD OUT!
#131 Tue/Thur @ 8:30pm, starts June 22 (3 slots left)
#132 Mon/Thur @ 6am, starts June 28 (4 slots left)
#133 Mon/Wed @ 6:30pm, starts June 28 (4 slots left)
#134 Mon/Thur @ 7am, starts July 5
#135 Tue/Thur @ 7:30pm, starts July 6

Sunday 100613
21-15-9 reps of:
Clean 135 pounds
Ring dips
Compare to 091118.

The “paleo” cookie
Air travel, swollen feet, and bad food
Brian D.’s sample workouts


  • SCALING OPTIONS from the CrossFit BrandX forums:
    Big Dawgs:
    As Rx’d
    Women 95#
    scale the weight to 95-115# for men/55-75 for women
    If you can’t do ring dips do 2X the bar dips
    Dumbbell cleans
    Bar Dips
    If you can’t do do bar dips do 1.5X the number bench dips.
    Dumbbell cleans
    Bench Dips

  • jenn

    Power Elizabeth (75#, purple band) 8:18
    Yesterday I did the Crossfit Rx Checklist:
    Passed 24 out of the 30 movements at the Box;
    the six exercises I failed weren’t surprising:
    strict pull-ups (got 3 in a row)
    Handstand push-ups
    Ring Dips
    This was a great idea. It would be interesting to try this again in 6 months to see if I can cross off some more things off the list.

  • Bryce

    Thanks to everyone that tried the Rx Challenge yesterday.
    I think it’s a pretty comprehensive list that could be truncated to fit into an hour session; I would eliminate some of the “filler” skills like burpees, wall balls, push press, and ball slams.
    Great job to everyone that gave it a shot.
    Stop crying about t

  • Bryce

    Stop crying about the 135lb snatches. Aren’t you always posting about weakness training?

  • Jonathan P

    Elizabeth 15:59, rx’d for my first time.
    That barbecue block party sure is convenient to the box. . . . Delicious.

  • kj

    9:34 – Power Elizabeth w/ 63# and coral band dips.
    Next time – Use 68#. Slowly getting stronger. First met con with cleans over 55#.