once again, i am new to this new routine, 21-15-9 are reps, but what does a clean mean, and instead of dips, can i choose regular dips?

Kirk,

A short video clip of the hang clean is available from this website's exercise section - check under Navigation on the upper left. Detailed instructions can be found in the July 2003 issue of the Crossfit Journal.

Ring dips are significantly harder than bar dips because of the stabilization involved. If you don't have rings, then obviously bar dips will have to suffice. To apporximate the effect you may want to double (or even triple) the reps involved. For a cheap set of rings check out Roy's post at http://www.crossfit.com/discus/messages/24/2314.html.

Hope this helps.

came home from a business trip (did a modified version of helen in the hotel - 10 pushups, 10 folds and 15 squats - 20 min - could possibly have gotten 30 but had to get going) last night and am leaving for vacation tomorrow. this looked like the funnest one to me so i figured i might as well get one in:

15min45sec

did a mixture of power cleans and cleans - the power cleans come a lot more naturally but i worked the cleans when i was tired to really get under the bar fast.

am going to do versions of helen and tabata this while on vacation

First date with Elizabeth.

Used 115# for cleans, did parallel bar dips.

5:28

BW=155

does elizabeth like hang cleans or power cleans?

Im assuming the power clean, since clean(and jerk) in the exercise section is a power clean and does not say hang clean.

One of my goals for this WOD was to make it through the 1st round without taking any breaks. It worked for the hang squat cleans, but not the ring dips. Trying this also made the rest of the workout a living hell. Ring dips did seem stronger than normal (although I did have to break up every set, I didn't have to break them up as many times as in the past). This workout left me in the same state that Helen left me in 2 days ago - collapsed in a heap on the floor, gasping for air. Time was 7:24, down from 8:16 last time (and a new PR, if I don't count a previous Elizabeth where I used power cleans and bar dips).

9:29! - 75# full squat cleans from the floor

I had to double check the stopwatch this morning - nearly 3 minutes faster than the last Elizabeth and with five more pounds! The cleans were outstanding today - quick under the bar, lots of pull and all the reps were butt to the floor. Squat cleans are becoming fun to do rather than a struggle.

Ring dips had no breakdowns.

Off to play lumberjack and cut the trees off the fenceline...

Obviously we’re not doing the “clean & jerk” because the WOD only says “clean”. I am a little confused about the “clean” part. Should we be doing the “hang clean” or the full “power clean”?

Also what’s the difference in benefit from the full “power clean” as opposed to the “hang clean”? Is one for developing speed, and the other for power? Any advice would be greatly appreciated!

Coach?

According to the September 2003 issue of the Crossfit Journal, Elizabeth is done with hang cleans. Since the Greg's picture shows him using a medicine ball to gauge depth, I'm assuming they're the squat version of the hang clean as well. I've tried both variations of the workout. Although using power cleans worked my shoulders more, I felt using the hang squat clean is more challenging overall. It definitely gets me breathing hard more quickly than the power clean version.

Just my two cents.

I believe these cleans are meant to be full cleans....meaning starting on the floor, deadlift motion into the squat clean (butt to the floor), stand up, return the weight to the ground, that's 1.

Full cleans will get you huffing more than any power clean, hang squat clean etc...

11:23

During my second set of dips, I felt like something just busted in the back of my head. I completely stopped for a minute or two praying to God that nothing is seriously wrong.. after it went away, I continued on.

Used #75 for the cleans. Oly lifts are getting better all the time, my form is really improving.

Also, can anyone link me to a good article on ab training? I really need to work my abs a lot, they're not strong enough.

-Kevin

9:21
Used a 24K KB and 32K KB for the cleans. Left and right times reps per set.
Did regular dips (no acess to rings) with 12K KB hanging from dip belt. Heart was beating through shirt.
This completes my first week of Crossfit and WOD's. My ass was kicked the whole week. Long way to go to get where I want to be.
16 year LEO (NJSP) 5'10 185lbs with approx. 16% BF. Goals are 172lbs at 8% BF in 6 months. Judging by the first week I'm convinced Crossfit can get me there.
CJ

15:36 - full squat cleans but bar dips instead of rings. Got some much needed pointers on my clean in the middle of the set making the last two rounds much smoother.

You are all superfreaks. Great job. This was a 17:00 WOD for me. I went after 135 lbs, had disturbing visions of that 30 rep clean and jerk and had to lower the weight to 125 lbs, while the clock was running. I was able to bumble through from there. I had no power in my legs from that OH squat WOD yesterday, until about half way through the second round. That was very interesting to me as power started to come around after feeling very fatigued. Anyhow, I used full squat cleans and they always make for a tough WOD.

12:30 - First time with Elizabeth. Did power cleans from the floor. Lots and lots of reps until my form was given the thumbs up by trainer. Then...

4 x 10 reps at 75 lbs
4 x 12 reps bar dips

Was also able to hold handstand against wall for first time. Shoulder getting better fast.

I found this video of a power clean. Curious to hear opinions of the technique.

http://www.athletics.ucr.edu/strengthconditioning/images/power%20clean%201-1.mpg

Got it from here...
http://www.athletics.ucr.edu/strengthconditioning/index.htm

13:35
Kept the weight at 135, broke the sets up; broke the clean sets up A LOT.
Mr. Roddy - I'm no ab guru, but Dragondoor.com's articles archive at

http://www.dragondoor.com/cgi-bin/articles.pl

will teach you just about any excercise that crossfit doesn't already.

www.powerathletesmag.com

is good, too.

Did powercleans w/135#; had to break up set 1 & 2. Set 3 was continuous. Dips done on parallel bars.

7:56

10:11
Clean with 95#, broken sets. Grip/forearms burning. Dips were strong.
Been a while (7 years) since I cleaned.
Thanks crossfit for getting me back to the basics.
BW(220)

Didn't have a bar for this one so I had to use 55# dumbells. Had to bresk down the first and second sets of cleans got through the dips w/o a break. 9:10 bodywt 165

First date with Elizabeth. Used 115# power cleans and bar dips. Had to break the sets down, but got through in 16 minutes. I have had to estimate my times thus far from a wall clock. I'm going to get a stopwatch tommorrow. I think this was my favorite/least favorite WOD thus far.

Time: 11:23
Bodyweight: 150
I could only use 75 pounds on the power cleans to keep the intensity for 21-15-9. Don’t have rings do just used a normal stationary dip bar.

7:55 Today. First set of cleans 15,6. Second set 5,5,5. Third set 5,4. No rings still, regular dips.

I did full cleans with 95#. I didn't want to compromise form at all because it's been years since I practiced cleans, also regular dips instead of ring dips.

overall 6:30

I will definitely add weight on the cleans next time now that I am more confident with my form.

135# for the dips.... No rings so followed the cleans with 21 dips ea set...7:15

First crossfit workout for a while. I'd forgotten just how much 'fun' they can be.

Did tire flips (instead of cleans) and ring dips. Did 12-9-6 reps of each. Took 21:43.
Kurtis

10:05; minute and a half faster than last Lizzie.
75# full squat cleans. Had to break everything but last set of dips.
Finished up with 15 reps of "air humping." (Tues 1/13 photo). Harder than it looks. Glad I work out at home!

10:30

My form was not perfect...need practice