Great depth Ryan - and in bare feet too!

Did this one today.

Overestimated the amount I could powerclean for reps---did 3 sets of 10 reps w/125# punctuated by parallel bar dips 21-15-9.

Overall time: 8:04

I just noticed, this should be labelled December 05 instead of 06.

Thanks Joseph,
I'll fix it.

Elizabeth the First
Modifications:
50% weight (30kg) for squat cleans
Tricep push-ups instead of dips (no dip bars--gotta get rings)
21-15-9
Time 15:50

Comments: Did Chelsea yesterday (Thu) and Elizabeth today (Fri) because I won't be getting to any weights until Monday. I'll have to do the 5k Saturday or Sunday depending on how long the meetings last tomorrow.

12:24 - 70# squat cleans starting from floor, parallel or lower depth

I decided to only add 5# to the cleans from the last time I had a visit from Elizabeth. Even the bar felt heavy during warmups. But after I got started into the workout things started to come together. By the last round I was getting under the bar with more speed and depth than I have in any previous clean workout. Cleans went so well I'm looking forward to the next time.

All 21 ring dips the first round, 12/3 the second, 9 the last. While all the HSPU practice doesn't seem to help my benching, it does seem to carry over to ring dips.

Well, I'm finally back in the Crossfit saddle. It's good to be back.

I felt rather puny today. Too much nasal and chest congestion and couldn't really breathe well.

Time of 7:33 with 135# and bench dips. My rings are supposed to arrive this afternoon. Whoopee!!!

Have a good weekend all.

Forgot to time myself. Good thing, I guess. Cleans felt terrible, and had to break up the ring dips. I consulted my World Class Coaching video before the workout, and I believe I may have been "overthinking" the clean. I am going to be doing a lot of broomstick work in the next few weeks, so hopefully that will help.

Good point Mike, it is very real to "overthink" the clean. It seems to me that cleans over 5 reps and technique is a foregin word anyway. Good work for completing it, that is no easy task.

For those of us that don't have rings, are regular dips the best alternative, or is there some devious modification?

Unfortunately, it was kind of hard to get at the WOD with almost 3 hours of gymnastics practice beforehand. I brought the weigt down to 75, but even after that, I was too exhausted to continue.

Ugh.
-Kevin Roddy

Ahh, God bless Obsessive-compulsive disorder.

As I read my last post, I realized that I couldn't rest easy without doing this WOD. Being that I was still tired from the conditioning at the end of gymnastics, I used the following:

75lbs on cleans
assisted dips (still hurt a lot though, because of stupid conditioning)

around 5:15 for that. I'll throw on 5 minutes because of all the "scaling of load and intensity" that I did, so:

10:15

My time increased from 5:58 (9/12/03) to 8:16 for today, but I did do ring dips instead of bar dips and hang squat cleans instead of hang power cleans - BIG difference. I pretty much had to break up everything into mini sets along the way.

Kelly,

Thanks for the compliment. Now if only I could mimic your form on pistols.

Gary,

Good to have you back!

Another good workout, those cleans are sort of a weird exercise. Maybe I'm not strong enough to perform them correctly? Anyways, three sets of ten ring dips and continue to work on the front lever.

Sean

Coach and Crossfit veterans:
I found this website: www.strongerathlete.com. Their mission: "To promote safe,productive, and efficient methods of strength training for high school and collegiate athletes while debunking the olympic lifting establishment that has engulfed many of our high school and college athletic programs. It is our desire to create better athletes through controlled and intense strength training."

In particular, I found the following articles interesting.

http://www.strongerathlete.com/mar_11_02.html
http://www.strongerathlete.com/dec_14_01.html
http://www.strongerathlete.com/dec_28_01.html
http://www.strongerathlete.com/dec_17_01.html
http://www.strongerathlete.com/feb_20_02.html
http://www.strongerathlete.com/feb_25_02.html
http://www.strongerathlete.com/may_13_02.html
http://www.strongerathlete.com/may_6_02.html

They advocate non-olympic lifting and non-plyometric approaches to strength&conditioning programs, and list pro, college, and high school S&C programs who have been successful without using O-lifts. In the spirit of open and informed discussion, I'm hoping some of the more knowledgeable people here (Mr. Wolf?) can comment or perhaps write an email to him. Although his is of a different persuasion than us, he does seem to be genuinely interested in honest and informed dialog; he posts letters along with his responses on the site, letters of both supporters and challengers.

Oh, forgot the FAQ they have. It's good to read it before checking the articles.

http://www.strongerathlete.com/faq.html

cleans at 90lbs
dips with machine assist at -50 lbs

9:31

after the sessions in Santa Cruz this week I think I am done with cleans for a while

I started wod with the 5k run 2 days ago. Hilly and slow around 30 min- Snow and ice.

Last night
Full cleans with 95# needed to break the first 2 sets into mini-sets with 10-15 sec rest. did push ups which were enough for me.
total time 15 min

7:21
Qtr. squats( if that) on cleans. I used a 2" barbell (dino/Kubik style)
My "rings" are homemade chain/pipe deals, hanging off my power rack from webbing. Had to do breakdowns on these. This was harder than I thought it would be.
I would welcome any advice on how to improve/increase my flexibility/ROM on front squats, cleans, snatch, etc. Even in a back bend my wrists slide due to lack of flexibility.
Thanks, and apologies for the long post.

Q, interesting stuff; however, I wish I had known about crossfit style training 20 years ago. As a fireman, this style of training is tailor made for my type of work, where a single rep is not really applicable, but the anaerobic AND strength qualities are. Crossfit and its affiliates have enabled me and some of my co-workers to perform our jobs more effectively and safely. That is not to "dis" that style of training, I did it for years, and got strong using it. But for what I do, this is the way to go.

Didn't get to the WOD until late last night after fight class. Overall time 8:27 but did drop the weight to 115. Next time I'll try it at 135.

It was aweful, my first Elizabeth, 135 lbs 10 reps
95 lbs 10 reps, used the bar to complete the entire cycle 21-15-9.

No problems with the dips.

Sometimes we're a little behind the WODs here on the Eastcoast, but I feel the need to share an excellent time for this WOD. Recruit Wilson of T.J.'s Basic Law Enforcement Class did this WOD in 4:03! The only change was that it was completed doing standard dips...another example of T.J.s hard work with our young officers....

Phil C.

11:35. 75#, had to go with power cleans; my back is right on the edge of putting me out of commission for and extended period of time, and dropping into the squats is a no-go. Broke up all the clean sets and the first two ring dip sets.

Approx. 8 minutes. Used 135# for cleans, and did regular dips...don't have access to rings, hopefully it doesn't make a huge difference.

8:10. 135 Power Cleans, and Ring dips. Almost threw up a couple minutes after I was done.