PREPARE YOURSELF... AS OUR
CROSSFIT EXPERT JEROME
INTRODUCES YOU TO..."ELIZABETH"
CROSSFIT EXPERT JEROME
INTRODUCES YOU TO..."ELIZABETH"
Arguably, Olympic athletes are some of the most elite
individuals in the world. I thought I'd take the opportunity to
showcase a workout that is very near and dear to my heart.
By that, I mean it inflicts a pain on my body and lungs that I
immediately choose to block out the very second the last
rep is done. It's a workout Crossfitters affectionately call
"Elizabeth". It's a couplet of squat cleans, a quite complex
movement, and ring dips. The rep scheme was 21-15-9
reps of 135lbs Squat Cleans and Ring Dips for time.
This workout was the merging of two different worlds in the
Olympic arena: The speed lifts and gymnastics. The speed
lifts, such as the squat clean, are usually dominated by
pretty stout individuals that you probably wouldn't picture
jumping on a pair of rings. And the rings are usually
occupied by very lean individuals that resemble something
like a stunt double from the movie "300".
Before attempting this workout I had to first make sure that I
was comfortable on the rings and also proficient at ring
dips. These are not your average dips people. The first
thing that happens when you hoist yourself up on the rings
for the first time is...they shoot right out from under you.
While bar dips are done on an apparatus that is in a fixed
position, the rings are a completely different animal. Core
strength and stability are a HUGE factor in accomplishing a
proper, FULL RANGE OF MOTION, dip on the rings. If you
aren't actively pulling the rings towards your body, they will
abandon you. Once your arms and shoulders get done
spazzing from trying to stabilize your body on the rings you
must get to the bottom position and press back up to full
extension. It sounds easy enough, but my first attempt was
far from graceful.
The second objective was to be as efficient as possible with
the barbell during squat cleans. While I'm sure anyone
could muscle their way through 45 reps, inefficiency of
movement becomes quite evident after the first round. If you
want a faster time, you've got to be efficient. Keeping the
bar close to the body and traveling in a vertical path is key.
If you kick the bar away from you, you're going to suffer for
it later.
Here's a loose account of my first run-in with "Elizabeth".
The clock was set and I got a 3,2,1...GO!!! It was full speed
ahead, or so I thought, during the squat cleans. Then the
quads start to lock up and I actually looked forward to doing
the dips to give my legs some relief. The same feeling goes
for the first rounds of dips. The triceps are screaming and
you can't wait to get back to the squat cleans. The joy of
being able to do less reps on the next round prompt you to
keep a blistering pace until your legs almost give out. Back
to dips to squat cleans to dips...TIME!!! Looking up at the
clock from my back because I had collapsed on the floor
after my last rep, I realized that I had done less than 20
minutes of work(force x distance), was completely fatigued,
gasping for all the oxygen I could take in, and feeling like I
could conquer the world. For those that have been there,
you know it's a beautiful feeling. For those that haven't,
you've gotta try it.
Once the proper foundation is built, intensity will come in
abundance and you'll be able to add new movements to
your arsenal of body beatdowns. After all, intensity is where
all of the benefits of fitness live. This was just one of many
workouts that tested the warrior within. Do you stop when
every muscle in your body is screaming, "What the hell are
you doing to me!" or do you hit the override switch and tell
your body to shut up, adapt, and grow. If you chose the
later of the two, you're on your way. If you chose the first,
it's no big deal. Just follow me. Join the No Joke movement
and we'll show you the way.
"Train like common men and you'll get common results.
Train like a warrior and you'll become one."
~Jerome
Contact Info:
Cell: 404-867-4619
E-Mail: jedwards.crossfit@gmail.com
Blog:coachjerome.blogspot.com
individuals in the world. I thought I'd take the opportunity to
showcase a workout that is very near and dear to my heart.
By that, I mean it inflicts a pain on my body and lungs that I
immediately choose to block out the very second the last
rep is done. It's a workout Crossfitters affectionately call
"Elizabeth". It's a couplet of squat cleans, a quite complex
movement, and ring dips. The rep scheme was 21-15-9
reps of 135lbs Squat Cleans and Ring Dips for time.
This workout was the merging of two different worlds in the
Olympic arena: The speed lifts and gymnastics. The speed
lifts, such as the squat clean, are usually dominated by
pretty stout individuals that you probably wouldn't picture
jumping on a pair of rings. And the rings are usually
occupied by very lean individuals that resemble something
like a stunt double from the movie "300".
Before attempting this workout I had to first make sure that I
was comfortable on the rings and also proficient at ring
dips. These are not your average dips people. The first
thing that happens when you hoist yourself up on the rings
for the first time is...they shoot right out from under you.
While bar dips are done on an apparatus that is in a fixed
position, the rings are a completely different animal. Core
strength and stability are a HUGE factor in accomplishing a
proper, FULL RANGE OF MOTION, dip on the rings. If you
aren't actively pulling the rings towards your body, they will
abandon you. Once your arms and shoulders get done
spazzing from trying to stabilize your body on the rings you
must get to the bottom position and press back up to full
extension. It sounds easy enough, but my first attempt was
far from graceful.
The second objective was to be as efficient as possible with
the barbell during squat cleans. While I'm sure anyone
could muscle their way through 45 reps, inefficiency of
movement becomes quite evident after the first round. If you
want a faster time, you've got to be efficient. Keeping the
bar close to the body and traveling in a vertical path is key.
If you kick the bar away from you, you're going to suffer for
it later.
Here's a loose account of my first run-in with "Elizabeth".
The clock was set and I got a 3,2,1...GO!!! It was full speed
ahead, or so I thought, during the squat cleans. Then the
quads start to lock up and I actually looked forward to doing
the dips to give my legs some relief. The same feeling goes
for the first rounds of dips. The triceps are screaming and
you can't wait to get back to the squat cleans. The joy of
being able to do less reps on the next round prompt you to
keep a blistering pace until your legs almost give out. Back
to dips to squat cleans to dips...TIME!!! Looking up at the
clock from my back because I had collapsed on the floor
after my last rep, I realized that I had done less than 20
minutes of work(force x distance), was completely fatigued,
gasping for all the oxygen I could take in, and feeling like I
could conquer the world. For those that have been there,
you know it's a beautiful feeling. For those that haven't,
you've gotta try it.
Once the proper foundation is built, intensity will come in
abundance and you'll be able to add new movements to
your arsenal of body beatdowns. After all, intensity is where
all of the benefits of fitness live. This was just one of many
workouts that tested the warrior within. Do you stop when
every muscle in your body is screaming, "What the hell are
you doing to me!" or do you hit the override switch and tell
your body to shut up, adapt, and grow. If you chose the
later of the two, you're on your way. If you chose the first,
it's no big deal. Just follow me. Join the No Joke movement
and we'll show you the way.
"Train like common men and you'll get common results.
Train like a warrior and you'll become one."
~Jerome
Contact Info:
Cell: 404-867-4619
E-Mail: jedwards.crossfit@gmail.com
Blog:coachjerome.blogspot.com
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