Elizabeth. 10.02.03

Hallmark CrossFit workout - one of "The Girls"

Clean 135 lbs

Ring Dips

21-15-9, for time.

Post time and any modifications to weight on cleans and dips.

A word about the weights and exercise in this workout. Elizabeth is a hallmark CrossFit exercise, and as such, is prescribed with the understanding that you and I will modify or scale the workout to our current capabilities. This means it will still deliver intensity (with resultant physical and psychological discomfort), but that intensity will be at the level that is appropriate. As experience in this approach to training builds, you and I are better able to select the right level of intensity in the workout. The goal is not to injure or kill yourself in training (too much intensity), the goal is to select the right level of training stimulus to create higher levels of broad, inclusive and general fitness.

Nobody this morning selected 135 lbs for the weight on the cleans. I see that as totally appropriate for this group of middle aged adults about a year into CrossFit training. The full load on this workout is reserved for those at an elite level of fitness - think 20 and 30 something mixed martial artists, military and law enforcement special operators or collegiate football players. You and I can aspire to that level, work patiently towards that goal and perhaps achieve it one day. It is almost irrelevant whether we do or not. What is important is that we, at every training session, work to execute great form under intense loads/pace and nudge our fitness to the next level. It is a step by step process with patience as a prudent ally.

That being said - nice job chasing after the next level of physical fitness. This is a great group and I'm proud to be included in the cohort.