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"Power Elizabeth"

21-15-9 Reps for time of:
Power Cleans 135/95
Ring Dips


9-6-3 Reps for time of:
Power Clean 185/135
Muscle Ups

Post version, time and Rx to comments.
Compare 6.20.10

"Elizabeth" Demo CrossFit
"Power Elizabeth" Demo CrossFit

Overhead squats are the squat variant for the next month of programming.  Here, Coach Laurel demos some overhead squats under fatigue.

Today is the accumulation of 8 weeks of dedicated weightlifting for the SBK Strength Cycle athletes.  Starting at 6pm, all of Coach Jeremy's athletes will compete in the CrossFit Total.  Come on down to cheer on these guys and girls.  Happy PRing!

Do you have any pets?  If so, how long have you had them, any unusual habits?

Reader Comments (29)

We don't have any pets but are seriously considering getting a dog and/or cat. My concerns are traveling which we do often but usually not for extended periods of time. Thoughts? Pros/cons?
December 15, 2010 | Unregistered CommenterDavid Mak
We have a female shpeherd. She's great w/kids, super smart. No unusual habits. When we are out of town she goes upstate to a big farm and LOVES it. We also buy turkey, lamb, etc from this farm. She's about 6 years old (we rescued her.) She is kind of protective, and one time barked so hard at someone that she shattered our front window with her front paws. I suspect that the passerby may have been frightened. She's a real sweetheart though.

December 15, 2010 | Unregistered Commenterjr
Jess and I have 2 cats and a dog. Samson, Pepper, and Tucker. We got the cats 7 years ago sort of as stand-in dogs, since we could not have a dog in our building at the time and we really weren't living a lifestyle that would work well for a dog (out of the house all day and many nights). Cats are pretty self sufficient, you can leave them with food and water and a clean litter box for up to a few days and they'll be fine. This is not at all so with a dog, MUCH bigger commitment. Puppies need to walk every few hours to be properly house broken, they need more vet care on average, and when you go away for even a day you need to either board them or find a sitter. You don't really need (and probably couldn't if you wanted to) train a cat. Dogs need your constant vigilance in order to learn how to live in a human world and be a good pet.

Cats are awesome, and I think our cats are particularly awesome, but we really always wanted to get a dog. Tucker has been a lot of work and time in the first year we've had him but he pays it back in spades. Dogs are loyal and loving, and there is a bond that you can develop with a dog that I feel just can't be developed with a cat. Another plus, for me at least, is that they force you to get out of the house early on the weekends. Otherwise it's be easy to sleep away my off days.

@DMak - I think a dog would love your place in Vermont :)


Unusual habitsSamson - chews photo paper and will always try to find the highest places to lay in. He always greets with a head butt.

Pepper used to have this one long canine tooth, she was like a little black vampure cat.

Tucker yawns and does this stretch each time he wakes that's like a downward dog into a walking upward dog. It makes it look like he has 2 broken legs as he marches with his front paws across the floor. A must see.

All 3 of our pets have certainly made our lives a bit richer, and I;m glad to have them.

December 15, 2010 | Unregistered CommenterFox
At home my roommate Mike and I share a cat named Beans. Benjamin Beans, to be exact. I never liked cats and was very skeptical about getting one in the first place, we got him because we live above a restaurant and mice were becoming a problem. I've since changed my mind about cats, they're realllyyy low maintenance, great to have around and keep the mice at bay. I feel like he added an interesting new element to our apartment, kind of like in the third season of sitcom when things are getting a little stale and they bring in the hip new neighbor or cousin to spice things up.

My girlfriend Sam and I also have a Dog named Herschel. Many of you have met her before. Herschel is still a daschund puppy and is a really really loving dog. She never leaves our side at home and always pees with excitement when I come in from outside.

The best part is when beans and herschel are together they will wrestle for hours on end. It's really really fun to watch.
December 15, 2010 | Unregistered CommenterDavid Osorio
Lego the Scottish Terrier (http://www.flickr.com/photos/skymob/4490413055/) is 6 years old and is the canine light of my life. I really enjoyed the experience of training him (which was no small challenge either - terriers can be quite stubborn!) and now all of our hard work when he was a puppy has paid off as he's a really super chill, super well-behaved dog. We were concerned about moving him to Brooklyn from Atlanta where he had a big back yard to himself, but he adjusted incredibly well.

Unusual habits: sometimes I think he's a cat inside a dog's body - he never barks except when he's at play with other dogs at the dog park or in day care. Like many terriers he has no idea how small he is and likes to snarl at dogs 5 times his size when passing them on the street. He is a total snuggler and insists on wedging himself between legs in the bed at night and will make this funny old man grumble sound if you try to move him. He's pretty standoffish with most humans at first, unless you sit on "his spot" on the couch or feed him cheese, in which case he instantly becomes your BFF.

December 15, 2010 | Unregistered CommenterBethany
My wife and I have two cats—grey and orange tabby—Angus and Malcolm, respectively. They are brothers, natch. They rock, and they rock hard (double natch!). And it’s appropriate that Angus is the hellion while Malcolm likes to hang a bit more in the background. They’re eight months old, so they’re still kittens. We adopted them in May after our 19-year-old cat Beanie (meanest cat ever!) died last December. ☹

As for unusual habits, yes, I have plenty and most of them are bad. The cats’ habits are not so unusual, but they are cat-like and fun. In the morning they follow me around until I get them their breakfast. Then they wrassle with each other like WWF superstars. Then they pass out in each others arms (legs? Paws?). They always fall asleep and wake up at the same time, even if they’re in different rooms. Malcolm likes to sleep in an uncomfortable looking cardboard box which is right next to a very comfortable looking cat bed that I’ve never seen either of them use. Yup, it’s super duper cute and I love me some cats.

On a non-pet note, I’m still sore from Fran. Watched the “Elizabeth” videos which made me feel a little sick.

December 15, 2010 | Unregistered CommenterChris A.
@Chris A, Angus and Malcolm, I love it. Are you Scottish, or just a huge AC/DC fan?
December 15, 2010 | Unregistered CommenterJr
a.m. at home: 4rnds of row500m/50situps in 17:23. not very fast but all unbroken.

we have 3 cats and a giant dog (Sal, Pimienta, Grace, and Smudge). Though they often drive me crazy, they are hugely entertaining and the kids adore them.

the cats walk all over us when we sleep, will run into any open closet, climb Christmas trees, attack the dog, and do all the crazy things that cats do.

if unpoliced the dog steals precious food from the table, opens the trashcan to check the contents, opens the toilet and drinks from it (I know its gross but there is no stopping her) and is constantly underfoot making even toothbrushing and cooking dangerous to say nothing of going to the bathroom in the middle of the night.

That said, they are hilarious and lovable and make our lives even more rich, fun, aggravating and expensive.

Dave Mak, Smudge is walked daily by a primo service that boards and grooms her when we travel. $$$! but its only money right?!
December 15, 2010 | Unregistered Commentercarlos
I have no pets. Will says we travel too much. Also, I can barely keep a plant alive. But sometimes when Will's aunt and uncle in Cobble Hill go away, we watch Lucy, their dog who is some type of spaniel (?) and a very smart girl.

I did have two kittens, Lola and Lois (they were sisters) once when I lived with roommates in the East Village. We got them to combat a budding mouse problem. One February a pigeon flew in through an open window (old building, super hot forced head) and perched on the radiator. The two kittens stood frozen, paralyzed by an overwhelming wave of instinct, but not knowing what to do. It was a food chain showdown, right in the apartment. It ended with Will, dishtowel in hand, shooing the poor bird back out the window.

The cats have since moved with a friend down to Atlanta. They were always a little too prissy for the North anyway...

In other news, I did today's WOD in 8:55 and can barely lift my arms now. Cleans @ 73# and elevated push-ups. Owie.

December 15, 2010 | Unregistered CommenterRobin
I have a few pets:

I have an adorable kitten named David

I have an old dog named Fox

I have a big bear named Jeremy

They are a lot of fun and super duper cuddly.

Good luck to all the totalers tonight!!
December 15, 2010 | Unregistered CommenterShane
PS my LegoLink was broken: http://www.flickr.com/photos/skymob/4490413055/

PPS I have a funky cold and will not be at the gym to share it with you all tonight, but wanted to say best of luck & strong vibes to the strength cycle guys and gals tonight!
December 15, 2010 | Unregistered CommenterBethany
@Jr., Thx! not Scottish, but Hell's Bells, you guessed right on AC/DC.
December 15, 2010 | Unregistered CommenterChris A.
I actually did this yesterday but forgot to post, so I'm doing this here as yesterday seems like, well, done and dusted.

Press Tuesday:

WU: 45x5, 75x4, 95x3, 105x2, 110x1

Work: 117(PR), 120(PR), 122F, 122(PR)

Rob I. said the last press was the slowest press he ever saw - I believe him. Many thanks to him for making sure my presses were legit.
December 15, 2010 | Unregistered CommenterSamir Chopra
Elizabeth - 13:12 Rx'd - Need to work on kipping dips.

One cat - Logan Xavier - Bites my chin in the morning to wake me up if he is hungry. Has me wrapped around his paw. Found him in my drive-way when he was four weeks old. He is now 2 yrs old.

Excellent post Shane!
December 15, 2010 | Unregistered CommenterVincent S Dugan
Boston Terrier named Arthur.Got him a little over a year ago, and it was the best thing to happen to me since Tiff (my fiancee)

His weird habits are that his farts are uncanny. I have been woken up by his stinky ass. He insists on sleeping in between us, sleeps most of the day, and goes apeshit when he first jumps on the bed
December 15, 2010 | Unregistered Commentergabrus
MuscleBeth (Is that a ring that I see? Come, let me clutch thee)

Finished in 6:21 with the following workload:

9-6-3 125# power cleans6-3-1 trayf muscle-ups

Fox told me after I'd finished that because I did the muscle-ups from the ground and not from a dead-hang every time, they weren't strictly kosher. So they were like, jumping, or quasi-muscle-ups, or not the McCoy in any case. Later I did a muscle-up from a dead-hang to get clear on what Chris had in mind. I hadn't realized this all along. Ah, well. Next time. Live and learn.
December 15, 2010 | Unregistered CommenterSamir Chopra
"Power Elizabeth": 11:49 with cleans @ 115# and ring push-ups subbed for ring dips.

My first class in Vibrams (early Xmas present! yay!) and I dropped the damn 115# bar right on my toe.

No pets...would love to have a dog but need to wait until I have a yard.
December 15, 2010 | Unregistered CommenterNick K
Fox, the aji recipe is amazing.
December 15, 2010 | Unregistered Commenterkatie
Musclebeth - 9:35 Rx'd

This was, as is typical of CrossFit workouts, much tougher than I thought it would be, but a lot of fun.

Congrats to the Strength Cycle folks - you guys put up some big numbers tonight!
December 15, 2010 | Unregistered CommenterDan L
There's no shame in scaling. There's no shame in scaling. There's no shame in scaling.

21/15/9 Power Cleans at 115#. This was about right. Content with my pace, happy to seem to have not retweaked my wrist.

9/6/3 ring dips. These were much better than the recent ring dip / kettlebell swing sh!t show. After some 1 on 1 with Fox I was able to kip about half to three-quarters of the time. I think I might need to make the crossfit warmup part of my routine.

Savage work, strength cyclers!
December 15, 2010 | Unregistered CommenterJoe
Oh, and 9:44. I suppose that would be a relevant data point.
December 15, 2010 | Unregistered CommenterJoe
Power Elizabeth6:22 as Rx'd

This felt pretty good overall, would have liked to get the ring dips less broken though. I think last time I did this I was over 8 minutes, so...PR!

Seeing Sarah pull her Deadlifts tonight made my week. Nice work, Stong Folks!
December 15, 2010 | Unregistered CommenterFox
Warmup:-Jumprope: singles, doubles, triples. I PR'd on my doubles at 71 and got 1 triple!-Various gillies-Wrist stretches-Cleans: (33, 63, 75, 85, 95)

Power Elizabeth:12:04 with 95lb cleans and ring pushups.-Holy moly was this hard! Already have bruises on my clavicles from some ugly reps. The ring pushups reeeally slowed me down and were at most, 2 at a time.

Fantastic work to all the Strength Folk!!! I got to watch all of you hit at least one lift and you all did fantastic! Excellent work.

Pets are awesome!
December 15, 2010 | Unregistered CommenterJess
Power Elizabeth 12:02 (I think, since I forgot to write it down?) RxCleans felt good weight wise but very hesitant getting under them with my wonky wrist... so form pretty bad.Ring dips did me in worse than I thought, really slowed me down.Great tip from Ryan in that my ring dip kip is very shallow so I’m not getting much punch from it. I’ll have to revisit that.

Strength folks -- I didn’t have the chance to hang and watch the awesomeness but I felt it as you all were coming in. I knew it was going to be an impressive night.
December 15, 2010 | Unregistered CommenterDavid Mak
CrossFit Total:Squat - 165 (15lb PR)Press - 75 (5lb PR)Deadlift - 175 (10lb PR)Total total - 415 (30lb PR since 8/21)

Thanks everyone for watching and supporting the strength total. I definitely had some nerves and adrenaline going from you all. And thanks Jeremy for all those PRs!
December 15, 2010 | Unregistered CommenterSarah
Power Elizabeth yesterday at 185: 7:56. Very tough. Still struggle on the rings.

Great job, strength folks! Wish I could've been there instead of here at work.
December 15, 2010 | Unregistered CommenterKevin R.
Crossfit TotalSquat - 375#Press - 180#Deadlift - 475#Total - 1030 PR's across the board, way better than I'd expected.

First thanks goes to Jeremy for the great training and timely cues. I have been lucky this cycle, having bounced between both groups, exposing me to twice as many great people. And to piggyback on Sarah's post, the support from the rest of our box really helped, thanks to all of you.
December 15, 2010 | Unregistered CommenterCharmel
Thanks to everyone who supported the Total tonight, very cool.

I'm not going to get to much into my numbers tonight (thats what my notebook is for!) but let me preach for a second:

I'm a somewhat conditioned athlete, and have been training in one way or another for some time. I PR'ed my Total by 85# tonight. If you are someone who is at all unhappy with your numbers in one of the major lifts we do you owe it to yourself to do a cycle with Jeremy. Even if I had failed every lift tonight I am so much more intimately familiar with the movements and so much stronger in sum that 2 months seems like a steal of an investment.

Big big thanks to Jeremy, the rest of the Strength Cyclists (?!) and all who supported, live or through the interwebs.
December 15, 2010 | Unregistered CommenterNoah
Sorry to have missed all the excitement! Last evening was my work holiday party and it turned into a wild dance-off.

Musclebeth on Tuesday @135: 13:30. Very slow. Tried to take it somewhat slow deliberately as a first workout back, but was forced to do that anyway because of the muscle-ups. Cleans were solid, quick singles.

December 16, 2010 | Unregistered CommenterLaurel

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