You'll see a swarm of the Girl Benchmark WODs this week. What an awesome opportunity for everyone to attack these internationally renowned workouts. Be sure to post your times in the comments AND on Beyond the White Board.
We posted a great video (courtesy of the CrossFit Journal) of my good friend Chris Spealler coaching an athlete on the key points of "Elizabeth." Take notes, focus on what you know you need to work on, and get after this WOD.
WOD
"Elizabeth"
21-15-9 reps of:
Clean, 135 pounds
Ring dips
Post time to comments.
Hey has anyone tried ordering from the Progenex site? When i go to sign up and enter my home address and then click to the next step...it wont let me because a box pops up saying it doesn't ship to PO boxes! Thats great and all but my address is NOT a PO box! Why wont it take my address? Help!
Hey all: I need some advice for shoes. I need to get some type of cross training shoe to run and lift in instead of just wearing my cushioned running shoes. Any suggestions!?
13:39 Rx
Squat Cleans added 5min over my power clean time for this WOD, but I'm glad my ring dips are stronger now. That was always the limiting factor for me.
@Erica I've been wearing the Nike Sparqs since I started crossfitting and I love them, but I wouldn't recommend any long distance running (over 1mile) in them. I know a lot of our peeps wear the Nike Free line as well. I couldn't wear those since I have wide flat caveman feet and they were too narrow for me. I would shoot for something as flat as possible but with a little cushion to help on the the 400/800m runs ... but as light as possible. Or just go all out and get some Oly shoes for lifting/non-running days ...
I fully endorse the Vibram's Five Fingers. Benefits of lifting in barefeet with enough protection to run significant distances. I've put some serious miles on mine and it also keeps me quick in the 400/800.
HOWEVER, I will admit, they are not for everyone.
Erica
There are a million type of shoes out there that will be better for you than those running shoes you wear. I'm with Sam and think the Nike Free's or Nike Free SPARQ Trainers are a good shoe to Crossfit in. I've had some success with them and like them personally.
A few others that I like, that seem to be common in the community are:
1) Addidas Somba, indoor soccer shoe(the ones Josh wears).
2) Inov-8, has a bunch of different ones and are getting huge within CrossFit.
and of course the vibram 5 fingers but i just cant see myself strapping those things on(different strokes for different folks)
Also if your looking for some good lifting shoes(straight Olympic lifting shoes) check out this Website:
http://buyweightliftingshoes.com/
Basically your looking for a shoe that is as flat as possible, little to no heel cushion, comfortable, affordable and of course stylish!!! Any shoe that has a flat bottom is gonna help tremendously.
Thanks for all of the suggestions!!
Im gonna go browse tonight and see what I find.
@ Kim - I've got the web folks working on whatever order issue you're having (the joy of a start-up). Drop me an email ryan@progenexusa.com and I'll make sure you get taken care of. Sorry about the trouble.
9:44 with red band ring dips. 2 seconds slower than my previous time but that was with the green band. The weight felt light, the ring dips felt easy.. It felt great.