June 26, 2004

Saturday 040626


21-15-9 reps of:
Clean 135 pounds
Ring dips

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Rings are every bit as important and developmental a tool as a barbell, dumbell, or kettlebell. Here is the best introduction to using rings to improve upper body and core strength. This DVD features exercises ranging from super easy to impossible and the current rings World Champion Jordon Jovtchev.

Posted by lauren at June 26, 2004 6:29 PM

Started with 26# TSC pullups: 8, 8, 6, 4, 4 - All paused at dead hang, throat touch at bar

5:09 - pistols and ring dips

Between the yesterday's deadlifts and the many unexpected flying changes while horseback riding, my lower back needs a break. I substituted bodyweight pistols for the cleans, doing 10R/ 11L, 7R/8L, 4R/5L. All pistols were clean with no touchdowns or breaks and all were paused at the bottom.

Finished with eyes shut 1 minute single leg stands; nearly the full minute rock steady with the right, no where near as good with the left. I'll be adding more left leg stands to the extra pistols throughout the upcoming days.

Comment #1 - Posted by: kelly at June 26, 2004 5:00 AM

are these hang cleans or power cleans?

Comment #2 - Posted by: steve at June 26, 2004 5:44 AM

I did 135# power cleans in broken sets of 10/7/4, 8/7, 6/3 and intact sets of ring dips 21,15,9 in 10:20.

Comment #3 - Posted by: Todd at June 26, 2004 6:43 AM


I should have been with Kelly. My lower back and grip were just toasted trying to these. I used 115 for the first set, then had to drop to 95 for the second two. My lower back was just not appreciating the 115.

Comment #4 - Posted by: chad stclair at June 26, 2004 6:47 AM

Warm up - 15 minute kettlebell circuit movin kb nonstop for the whole time.

WOD - as prescribed in 10:50. Lower back felt tired, but cleans felt fast andstrong overall. Ring dips were deep - chest and tris burned alot. Shoulders completely smoked.

Cool down - 15 minute kettlebell circuit. Kettlebell on the floor alot.

Looked at the last three WODs on Thu and knew they would be hard. Thoroughly enjoyed the three of them and feel I have earned my rest day!

Comment #5 - Posted by: fish at June 26, 2004 8:03 AM


Weight as designated. Started the morning off with a 2 mile swim (in 45 minutes), then headed to the gym.

Comment #6 - Posted by: Matt G. at June 26, 2004 8:10 AM

11:01 with 125lbs for the cleans & horiz bar dips

BUT guess what? T aking Kelly's lead I decided to try some pistols before the cleans. I could barely do one pistol previously...& havent tried a pistol since starting Crossfit about 5mos. ago....anywayI was able to do 10 really steady l leg pistols & 10 fair to wobbly ones on the r side . Then I was still able to complete todays WOD..Naturally both legs are now blitzed but I think thats real progress & am appreciative to all those @ Crossfit. Maybe I'll order those rings after all

Comment #7 - Posted by: Dave K at June 26, 2004 9:50 AM

135lb power cleans broken to 11/10, 8/7, 7/2. Couldn't do dips (would you believe neither of the gyms at Notre Dame have a set of dip bars...not even a power assist). So instead I used one of those gay tricep pushdown machines that approximate dips with 120lbs. I did 9 sets of 10 to double up the total reps.

This stuff is amazing. I remember the first time Barry Cooper had me do (or rather "attempt") a 135lb clean....I nearly dropped it on myself. Now I can bust out the full workout in under 12 minutes.

Comment #8 - Posted by: Scott at June 26, 2004 10:13 AM

Schedule forced me to do Diane and Elizabeth today back to back. 15 minutes even for Diane w/225 DL's - 1st and 3rd sets unbroken, 2nd set 10/5. Used 55# DB's for presses. Tried to go w/70# DB's but was kidding myself big time. Had to break up press sets many times. Elizabeth completed in 8 minutes. Unbroken power clean sets w/135# power cleans and regular dips. Should have doubled number of dips to try to get closer to ring dip efforts but couldn't muster the will power. Really should buy those rings. did 5X5 w/205 bench presses before girls and 5X5 pullups w/25# after girls. Time for a cold glass of water. I love Crossfit!

Comment #9 - Posted by: Chris Schmidt at June 26, 2004 10:57 AM

21 (7-7-7) W/ 95#
15 (5-5-5) W/ 115#
9 (3-3-3) W/ 135#
Regular bar dips to nipples
Night Clerk

Comment #10 - Posted by: Thompson at June 26, 2004 12:31 PM

18:00. Squat cleans, ring dips.
Went too slow; let myself be intimidated by the clean weight. Finished the WOD with too much in the tank to be satisfied and too little to repeat it. On a positive note, 135 is a heck of a lot more weight than I've ever squat cleaned for reps before.
Warmed up by jumping rope; finished with straight body lift negatives, janda sit-ups, and a short bootstrapper/jump-rope circuit.

Comment #11 - Posted by: Ross Hunt at June 26, 2004 12:40 PM

Did Elizabeth at Brand X this morning with Jeff and a buddy of mine. Great facility, and really nice to do a WOD with a group of other people from time to time rather than solo. Toyed with the rings for the first time, but didn't feel like incorporating them for today's WOD...

21-15-9 reps of:
Hanging Clean 115#
Bar dips

Total Time= 13:49

Finished off the morning with some heavy bag relay races at Brand X... Thanks again Jeff!

Comment #12 - Posted by: jdg at June 26, 2004 1:25 PM

no rings so had to do bar dips - doubled the reps to compensate. tried to do full squat cleans, but decided the tempo was way too slow after the first 8 reps. finished with (mostly) power cleans - threw a few more squat cleans at the end.
cleans @ 135# 11+10/9+6/5+4
bar dips 21+15+6/15+10+5/9+9

time = 14:58

finished up with more squat cleans, some squat snatches and pullups.

Comment #13 - Posted by: JC at June 26, 2004 1:36 PM

Used my thick barbell (135#), all sets unbroken, except first set of "ring" dips (12+9). I got these homemade pulley handles hanging from webbing on my power rack. I'm too "financially challenged"to buy the real ones at the moment :-)
Cleans were from the hang to the throat, dips were below parallel.
Short but tough.
Going swimming with the kids.

Comment #14 - Posted by: George at June 26, 2004 1:45 PM


135# cleans, ring dips. Glad to be done with the last of the evil sisters. Cleans difficult today after previous 2 days effort. Broken ring dip sets, but steady improvement. Going to enjoy the rest day tomorrow!

Comment #15 - Posted by: steve h at June 26, 2004 1:46 PM

Lisa and I did the WOD together today.
65# cleans
ring dips assisted

135# cleans
Ring dips
as prescibed

Hey Granddad!!

Comment #16 - Posted by: Charles Austin at June 26, 2004 3:18 PM

Thanks Jon. I did this one Thursday. Cleans were from ground to squat position. Should have done hang cleans or lowered weight. 19:00 total.

Comment #17 - Posted by: Jeff at June 26, 2004 4:18 PM

Forgot to post time
21:30 working in twos
Charles and Lisa

Comment #18 - Posted by: Charles Austin at June 26, 2004 5:32 PM

135 # for all rounds
no rings, so subbed deep bar dips

Comment #19 - Posted by: gary y at June 26, 2004 8:12 PM

135# for cleans
sets as follows
dips were the same

Comment #20 - Posted by: PHIL at June 26, 2004 9:27 PM

time 10:02

Comment #21 - Posted by: PHIL at June 26, 2004 9:28 PM

time 10:02

Comment #22 - Posted by: PHIL at June 26, 2004 9:30 PM

10:58 as RXed.

Comment #23 - Posted by: Kali at June 27, 2004 8:01 AM

17 minutes as specified

Comment #24 - Posted by: Steve M at June 27, 2004 3:50 PM

I took a bye on Diane last night due to my back. I had high hopes (unrealistic ones) of doing Diane after Liz tonight. I even did "CrossFit DVD" style hang cleans, thinking they'd be easier on the back than full power cleans. Not so; the snap and jerk required was torture.

So, Liz in 6:55 with 80# hang cleans and ring dips. Broke the first clean set at 13/8. Back's on fire - so no Diane. ;^(

Comment #25 - Posted by: Lynne Pitts at June 27, 2004 4:58 PM

135lb hang cleans and ring dips at 230lb BW
Time was 18:30


Comment #26 - Posted by: Kurtis Bowler at June 27, 2004 6:59 PM


Did cleans @ 47kg. Could have probably done it @ 52kg, but I'm still relatively new to oly lifting, so I had to guess an appropriate weight.

Ring dips 7-7-7, 5-5-5, 3-3-3.

Comment #27 - Posted by: Pat at June 28, 2004 12:53 AM

Catching up...
As prescribed: 11:21

Comment #28 - Posted by: SteveS at June 28, 2004 3:14 PM

Did this in the evening after doing the 6-28 wod in the afternoon and wrenching my left knee. All cleans were from the floor for the first time ever and broken into thirds (3x7, 3x5, 3x3). Dips were broken in the same way.
21 cleans at 95# (I was afraid to go heavier)
15 cleans at 115# (Gaining confidence)
9 cleans at 135# (next time all cleans at this weight). No pain in the knee.
time: 22 min. I will be faster!!!

Comment #29 - Posted by: Ron N. at June 29, 2004 11:34 AM

Did it in 9 min

Comment #30 - Posted by: jeff reiser at June 29, 2004 1:29 PM


Cleans done from a hang, and dips on a bar. Lower back still in too much pain to do cleans from the floor...grip killed me.

Comment #31 - Posted by: Cyrus at June 29, 2004 2:34 PM

95# for clean + regular dips. Had to break sets of both into smaller sets of 5-9 reps. 30 minutes. Pretty hard for me.

Comment #32 - Posted by: Jon at July 5, 2004 10:13 PM

115# for power cleans. bar dips. had one panic break when I gassed in the first set of cleans, scratching for air. 13:35

Comment #33 - Posted by: Jim H at July 7, 2004 12:15 PM
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