May 23, 2005
21-15-9 reps of:
Clean 135 pounds
Post time to comments. Compare your time to 040626.
CrossFit Rainier's Jan Schmalenberg - Cortona, Italy
Posted by lauren at May 23, 2005 7:19 PM
Benchmark time! Dig deep everyone...
What's a clean? There are a couple of exercises with the word clean.
any good subs for ring dips?
Kathryn...you're looking at either a "power clean" or a "squat clean" for this workout. Being a masochist, I'll probably go with squat cleans.
Brian...ring dips are almost a completely different animal than bar dips. Having to stabilize yourself ratchets up the difficulty. There's not much of a sub other than bar dips, but it's not a 1:1 conversion.
11:11 with normal dips and only 110 pounds.
I like the look of this baby. I havent managed the past few WOD'S due to other commitments but I'm rearing to get torn into this!!!
ring dips. time= 6.33
this was my first Elizabeth. used 40kg for the cleans instead of 60kg. technique a bit dodgy on some cleans, ring dips were all broken sets but were not too bad.will increase weight as technique and strength improves
finished off workout with kb swings 24kg by 20 reps,16kg by 20 reps, 16kg snatches 10 each arm,
then some neck bridges.
feel great after todays workout
Workout as follows:
Jon Clean (no dumping; hang above the knees) 62.5 kilos & Ring Dips 21;15;9.
Bdw. 85 kilos
Ring dips were broken: 13, 8; 9, 6; 7, 2
well.. my shoulders are feeling a good bit better but I decided to play it safe & did 85# thick bar power curls instead of the mega cleans.. my grip is fried but no shoulder oain. Did ring dips... it made for a fast time b/c of the cheater curls @ 7:22 ...probably triple that time if I did the cleans
3rd WOD for me now!
Broke all three sets of cleans into two smaller sets; I'd never really done cleans before as part of a workout. Weight as prescribed; I did a set of 12 with 45lbs. just to get the hang of the movement before I started.
Had to use regular dip bar instead of rings. Those sets seemed pretty easy. For future reference, how many extra dips (expressed as a % if possible) should I do to compensate for not having rings?
Climbed a 25' rope once just for good measure because it seemed like the workout was really short. It was hard though.
I had an idea for a sub. to ring exercises till I get some.I was inspired from the pix. of the equipment being used in Iraq.(ladder pull ups).Today I took 2 twenty foot lengths of 2 in. webbing and secured them to a steel bar joist.Tied them into individual loops and did dips.Worked well.
Elizabeth as Rx'd 4:45
I had my shift cheering me on so that motivated me.
cooled down and did 6 sets of Bench and practiced Handstands
no rings at the gym and the dip bars are two wide for me
Did 5 rounds
135lb power clean 10 reps
Pushups 15 reps
subbed bar dips, if I knew there was a greater conversion I would have done it.
Ran 3 miles after @ slow 8.0 mph
10 x 7 heavy bag work
Anyone else scrape up the outside of their arms doing ring dips? I was bleeding this morning in one spot. Need to wear long sleeves next time, unless it's a form thing that can be fixed.
4:42, regular dips. Will do ring dips as bonus this PM. ACM
Hang power cleans, made sure I came up to full extension on each rep instead of dumping early like coach mentioned. And did 'Judo Belt Dips'. Can't remember when I last did this but this time is 10:39 faster!
ok - been lurking from Boston for quite some time and doing a very modified wod... but I have to ask - what's the pronunciation of "Puyallup". Every time I see it, I think "Pull Yall Up!", something that might've been bellowed by a Drill Sgt. and very appropriate for a CrossFit location.
As Rx'd: #135 Power Cleans
Dips x2 (bar, not ring dips)
20:00 with 135lb cleans..deep front squat with the cleans.....bar dips, don't have rings yet...all reps as Rx'd
The ring dips were done in unbroken sets and were almost a welcome break from the power cleans.
Finished up with front squat and OHS work as well as ring work.
-125 lb power clean
-I did the ring dips with an assist. They definitely ratchet up the level of difficulty and I needed to stop avoiding them.
-I followed with some versaclimber and ring exercises.
didnt due yesterdays wod. I wasnt feeling to well.I might due it tonite..
today cf wu x3
power clean 95# 21-15-9
ring dips 21-15-9
pc 1st set broken 11-10 rest unbroken
ring dips 1st set broken 11-10 2nd set broken 8-7
I will antie up the weights to 115# on next pc
Power clean 50 kg (110#)
Injuries be damned! I'm gunning for Lizzy, but with a bit less than 135 for the cleans.
Softball is finally over. Time to get back to the gym before I get soft.
Oops! Too late for the "soft" thing!
Good job Motherwell! Beat Celtic 2-0 allowing Rangers to take the Scottish Premire League!
Blimey Graham, that's an amazing improvement!!!!
Still having shoulder problems on dips, so I subbed BW BP for them.
I have a strange suspicion this WOD would be far easier if I weighed more than the amount I was repeatedly cleaning.
Also, banged out a bunch of lever and skin-the-cat practice, leading a guy nearby doing preacher curls to remark: "dude, that sh$% was nuts!"
135 lb clean
I need help. Ive been steadily trying to do these daily workouts, but I cant get the full workout because I dont have access to ropes and rings etc...Anybody know of a gym in Long Beach with such equipment?
If you weighed more the dips would get harder. Either way you're screwed. Kudos on cleaning plus bodyweight for so many reps.
Have you ever looked up skin the cat on google? it doesn't give you anything about the drill...thats for sure...apparently there are a lot of ways to eat cats though.
Hmm. 130lb power cleans, bar dips plus a few during warmup (modified XFit warmup x 3), 9:55
A Google tip: don't just feed it a term. Enclose the term in quotes and then give the search engine the term's relevance. In other words:
"skin the cat" gymnastics
Gives you exactly what you're looking for, provided you're looking for the gymnastic move and not recipies for roadkill.
Lower back in lots o' pain from driving 10 hours to and from Minneapolis for clubbell/joint mobility instruction with Jason Erickson yesterday. He's an excellent instructor - if anyone is in the Minnesota area and wants to learn about clubbells, Body Flow or Warrior Wellness (joint mobility) I would not hesitate to recommend him.
Joint mobility - emphasis on shoulders, elbows, trunk and hips
OH squats: 105x2x2, 115x4x2 One minute rest between efforts. I had intended to work sets of 7s with 105, but my lower back wasn't up to task.
Elizabeth: 8:50 - 75# butt to ankles squat cleans, each rep a dead start from the floor (no touch and go). Ring dips.
5x3 36# TSC pullups touching collarbones to bar each rep. Focused on pulling explosively with no kip.
5x3/3 36# kb windmills + various Warrior Wellness arm circles - lots of crunchy shoulder sounds and "hitches" in the beginning. Quiet and smooth at the end.
5 sets of bridges - different heights and movement for each bridge.
15 minutes of 5# clubbell practice. Worked on breathing technique, correct body posture/flow during swipes and mills and trying to teach myself to use the "elastic" energy in my shoulders rather than bracing in my traps. I was sweating as much using the little club as I was when doing Elizabeth....this focus on body awareness is tough!
Thanks Matt G. that is a great tip. I did three rounds untimed but continuous 800M rows, 95lb overhead squats 10 reps, 10 reps pull ups (some assisted) and 15 v-ups.
My Pull ups are ever so slowly getting better.
Back from an involuntary week off. Had a 2-day flare-up of allergies which turned into a cold. It really annoys me when that happens.
135# Power cleans from the floor
Awesome workout. It felt great to finally get back into the groove. I was sucking serious wind after this one.
fantastic time graham
im goin to have to do this tomorrow
21-15-9 reps of:
Hanging Squat Clean 125#
previous was power clean with 115# & bar dips=13:49
I wasn't going to make any land speed records even with a power clean, so chose the squat clean option.
Didn't record time. Did the jerk part too.
Bar dips, no rings today. Will repeat at home gym as Rx'd.
I struggle with the squat catch, so I'm catching as low as I can and immediately dropping to a deep squat. Just an experiment.
135lb power clean from the floor
no rings so bar dips w/a 24k KB strapped to me
still not much ROM on the rings
Yes, Josh the cleans would be easier if you weied more than the load. On the other hand, you wouldnt be talking about lever practise...
15:00 flat..cleans where from the floor..no rings for dips had to use bars...
Been in an organizational slump lately, did a bit of re-organization after reading and rereading this months CFJ. I've added a twist to my daily WODs. Well not a twist, just an addition- where the WOD is conditioning/GPP and set aside (before or after the WOD actually) a more SPP or a concentration I wanted to work on. So besides CF-WOD, I've also added a concentration of PTP by Pavel work. So far so good, and good is good.
Today's WOD came after (used some timing influence from the Powerlifting and CF article) a PTP workout that involved a 365# Health Lift and a 65# BB side press.
WOD time- 15:01
Parallel Dips (no rings yet) weighted 50lbs.
Been modifying the weight slightly due to my situation of being overweight. Been slowly increasing the rXed weight till it is proportional to my CF starting weight. So when rXed weight of 95# and 135# comes up, my aim or goal would be to do similar percentages of weight for 255#-260#. Now this us assuming the 95# and 135# are measured for a 170# athlete.
Sorry, long-winded post
14:10 Cleans as RX. Dips on bench, no rings. 3x push-ups 25 reps. Have not done cleans since High School- 15 years. Felt like good clean form. Felt good to get back in that groove.
power cleans from floor & bar dips
26:51...however, i will say i did 2/3 of the cleans as squat cleans (oh so much harder for me) and i paused to talk to a friend of mine at my gym who was a member of the Philippino Nat'l Oly Lifting team. after starting the first round, he was trying to convince me i should go heavier...'you can do it...you have good form'. needless to say, i didnt give him the full CF spiel...just an explanation of the workout. still, i have really been sucking lately.
CF warmup prior. maybe some gymnastics tonight.
I did this one a few weeks back when we were assigned Dianne. Decided to make that one up today. HSPUs were a lot stronger. Still broken, but less and more sets of triples towards the end as opposed to the usual doubles and singles. Got a new PR with 5:59.
should've read less REST and more sets of triples . . .
Round 1: clean's w/ 135#
Round 2: 2 * 135 the rest at 115
Round 3: all cleans at 115
bar dips instead of ring dips.
The clean's killed me. I failed 3 times in a row at 135 and decided to drop the weight to 115. That was still tough.
Who said anything about gymnastics? I like mine sauteed with teriyaki sauce.
Still no gym today, so it was chalk full of 36 holes of disc golf, and handstand/planche work. Will double up with tomorrows WOD, I don't want to miss this one
Executed the WOD at ~ 15:00.
- 95lb barbell cleans.
- bar dips (no rings available).
- All sets of cleans were broken (105 and 115 lbs attempted but not ready as yet).
- Warm-up of: 1-1 game of hoops & 5 sets of 4-story stair runs.
6:30 as Rxed. I did power cleans. Honestly if I did real squat cleans my time would have been twice as long. Hats off to all you guys that did full squat cleans.
Finished w/ 15 minutes of jump rope.
I don't have access to rings so I did bar dips. Completed the WOD in 8:10.
Workout as follows
Lisa Squat clean 45 kilos 15,6;10,5;9.
Assissted dip 21;15;9.
RUN Alki-Fairmont Canyon Time:46.12min
REST 20 min
3.5 Sets-10Reps Cleans 135lb=35
1.5 Sets-10Reps Cleans 115lb=15
5 Sets-15Reps Dips= 75
5 Sets-10Reps Pull Ups= 50
5 Sets-25Reps Situps on Ball=125
It's pronounced pu-al-up, with "u" sounding like "you". 3 syllables. I lived near there for 12 years. Half the people who live there can't pronounce it, so don't feel bad.:)
Andrea, CrossFit Ramona
done this tonight at 10.30pm
60kg hang power clean
14:48 as Rx'd
Power Cleans from the floor
forgot to mention..bar dips
As RXed power cleans and ring dips
15/15/15/15 24kg KB snatch - 2:04
25/25 15lb CB shield cast
11:13. 50# dumbell cleans, bench dips
had to adjust this.
After not benching for 15 yrs cause of an injury it always aggravated, I HAD to do Lynne a few weeks ago and it did the shoulder bad.....now I can't even dip.my favorite upperbody ex. UuRRGg!
Did 5 rounds of:
9 rt arm cable pressdowns (dip style w/180pds
9 rt arm w/ 120pds
Cleans from floor.
Dips between barbells on power rack (it's all I got!).
12:10 Power cleans with 65#. Sub'd regular dips x2 for ring dips - off a bench with feet raised, going as deep as possible. Finished with hollow rocks and L sit practice. Extremely fatigued arms!
Thin Lizzy? yes
115lb hang power clean from below knees
14:52 95# Power cleans from the floor, ring dips.
Handstands and L-sits to cool down.
Still "ugh" all month. When will this madness end?
Sandy: 12'07 with 135 on the bar. Did pull ups and dips on a 1:1
Darlene 15'08 with 95 on the bar. Same pull ups and dips.
110# power cleans from floor. Regular bar dips instead of rings (didn't set them up tonight).
Holiday here in Canada, no gym open in my area. Nothing resembling a dip machine or rings at home yet.
Did squats though
4 sets of 9, 305lbs
Power cleans/bar dips
Where's Tim Peak?
115# power cleans after rd 1
ring dips w/ tie downs strapped to power cage
bwt 110; 85# power cleans and chain dips.
Warmup: 44# kb- 20 2h swings, 10L/10R 1h swings, 2x5/5 snatches
8:45 w/ twice the bar dips
Almost a year since I last saw Lizzie. Last time I mixed weights (95, 115,135).
This time, straight through with 115# and bar dips.
Last time, 22 min. I have improved on the whole "time" thing I guess.
Looking forward to ramping up the gym time this week!
No rings so I had to do bar dips. Did hang cleans and finished in 5:04.
14:58--used 105 lbs and did bar dips. 1st wod in 9 days. felt great, but really was puffing. 10 min elliptical warm up 12/12.
As perscribed 5:07 all cleans unbroken dips slightly broken, this beats last june by about 5:00.
As designated...6:44.08 (including 1 short interruption)
Every third rep was a squat clean, the rest power. Ring dips.
WOD was #3...I'm not happy with this time. I rarely work out at night and it was reflected here.
8:33 - w/ 75# hang power cleans & assisted ring dips.
Completed the Rx. Broken sets on both the cleans and the bar dips. Did 21 reps on all the dip sets.
Nice WOD; started and finished with 10 minutes of incline running.
35lb Dumbell Cleans
Ring Dips some assisted but most unassisted
New to Crossfit
Approx Time: 29:30
65# Squat clean (most sets broken and form needs work)
Most dips on saw horses (some negatives on rings)
Hang Cleans with just the bar(back hurt from yesterday)
Coached my buddy Ole through his second WOD.
We warmed up with samson stretches and OHS with pipe.
We set up a bar with 95lbs and I took breaks in my sets to help him learn cleans and dips. My time = 19:50.
Ole's time = 38:21
Back in the game after taking a few months off Crossfit to get ready for my PST, took it 10 days ago and took a week off to rest.
Dips were on a straight bar with 25lbs between my legs, no broken sets on dips, but all were broken on the cleans.
"Hate PT" No 400m sprints 11:55
Pullups/Chinups BWT 155 added a 45lb plate also
5/10 no weight on last set of chinups
200m FS warmup
500m Hypoxic Pyramid
400m Cool Down Alternating CSS and FS
As Rxed, time 9:48'
No time for extra work today.
8:25 w/ mods
70#,90#,100# on cleans
I'm pleased that I really hustled on this one. Normally, when things get tough I take a 20-second water break or something. This time, just a few quick breaths and then back to it. Felt good.
Did Cindy instead...only 15 rounds.
Full squat cleans every rep and all ring dips.
Did anyone else notice how the bar flys up after ring dips. I felt really explosive, could it have something to do with the tension you need for the dips, does this jack up the nervous system for more power?
Good evening from Korea.
1st date with "Elizabeth"
Power Cleans off the Floor 135Lbs
All Sets Broken
1st Set 5x6x5x5
2nd set 5x4x6
3rd set 5x4
Dips on the Bars doubled up the reps for not having Rings
1st set 20x12
2nd set 15x15
3rd set 18
Form was ok but still need work will look into an Olimpic weight training course when I get back to the states.
I really love this stuff, I was completly spent when I was through.
Started doing CrossFit warm up again. Handstands are still strong.
Did power cleans and bar dips...
As RX'd with power cleans @ 135 and ring dips-
Afterwards did some bar muscle-ups which made the guy on the pec-deck laugh. He said he thought I was going through the ceiling. I felt awful for ruining someone's highly effective chest day.
Power Cleans from the floor, Ring Dips
hang power cleans, previously done from floor, but my lady not so happy with bangin!
18:00 power cleans, normal dips
2nd consecutive day of heavy cold rain here in Japan. Yesterday substituted the run phase for "indoor" gymnastics.
Today needed to get out and try "Liz"for the first time in the rain with modifications.
cleans: 21, 15, 9 with 42.5 kg (half body weight) broken down into 4 or 5 immediate reps for speed and focus on technique and a good toweling off.
Dips: 3 sets x 21 on bar to sub. for rings.
Forcast for tomorrow: More rain (Yippeee!)
10:04 - 135 lb power cleans and bar dips.
rd 1 - 3:49 cleans 12-6-3; dips 11-6-4
rd 2 - 3:36 cleans 6-5-4; dips 15
rd 3 - 2:37 cleans 5-4; dips 9
finished up with handstand work.
first day back after honeymooning in Scotland (good lord is that country beautiful!) - was on the plane back when Scots all around started celebrating Celtic losing - very passionate about their football, they are!
8:00 with bar dips and 105lbs cleans. I alternated between squat cleans and power cleans, all done from the hang. I had already gotten some accusatory looks earlier in the week from half-dropping a 200lbs deadlift on LA Fitness's beautiful floors, so I didn't want to push it. Good WOD, it was kinda relaxing.
Elizabeth as rx''d
Took more than a minute off my previous time.
All cleans unbroken, all dips broken.
95# cleans, bar dips
8:15 as RXd
Its funny how many people stare at you when you throw your rings up over the squat racks at the gym...
12:10 as Rx'd
21 reps 5:24 PC 9-6-6, RD 7-5-3-3-3
15 reps 4:34 PC 7-4-4, RD 6-3-3-3
9 reps 2:13 PC 6-3, RD 6-3
after 7 reps, sub'd 115 lbs for 135 lb Power Cleans
all sets broken
15:20 total time. 21 reps were fair technique of squat cleans at 95#. 15 reps were done hang squat clean and hang power cleans at 115#, and 9 were all hang power cleans at 115#. All sets were broken eventually down to 2 reps. All dips were ring dips.
9:20 - 135lb power cleans as Rx'd, did normal dips in place of ring dips (this was easy, but I did this WOD the same day and the 24 May WOD to catch up...)
felt pretty good
137 lb power cleans, ring dips.
Still waiting for my rings so I varied the WOD.
21-15-9 of 1.5 pood KB cleans/ hindu pushups.
Okay confession time. This is the only CrossFit WOD I have ever quit. So today I completed as Rx. Power cleans pulled from floor. No breaks in ring dips on second or third set.
100 straight squats
my legs were kind of burning after the squats, my abs were burning after the situps, and my chest and tris were getting tight after the pushups, but the pullups killed me. I was shot after this workout.
as you can tell, I am dead. I posted on the wrong day. :)
bar dips/no rings available
135 power cleans
Ring dips are a lot harder than dips on parallel bars.
Power cleans from floor (13,7,1 -- 7, 8 -- 8,1)
Bar dips (unbroken)
Followed up with 100 squats, push-ups, sit-ups, chin-ups in 18:33 (10.5 minutes on the pulls)
No net access on this day.
Subbed a "Fight Gone Bad" type workout:
3 rounds, 1 minute intervals for reps:
Deadlifts - 115lbs
Push Press - 85lbs
Power Cleans - 85lbs
Front Squat - 85lbs
Hang Squat Cleans with 115, all sets broken
95 lb. cleans, about 3/4 were squat of variable depth, 1/4 were power
did bar dips for first 2 rds (21, 15 reps), then had pain in pec (again! argh) so did 18 pushups for last round
finished with some finger rolls and 2 miles on the treadmill, 0.5 incline, pyramid speed to 10 mph (0.5 mph / 0.2 mi).
Surprised when starting cleans after first rd of dips; my hands forgot to flip under the bar and I almost dropped it. The feeling of holding the bar to clean it was the same as for the dips, so my hands didn't want to let go to let me rack it!
7:41 with 105# hanging clean.
12:53 as prescribed. My travel schedule prevented me from gettting this WOD done on Monday. Better late than never...
No rings, so subbed bar dips 1:1 for ring dips - decided to go for the metabolic hit instead of having rest periods from hitting muscle failure. All dips unbroken. Cleans broken 12/6/3, 9/6, 6/3. I was tanked for an hour or so afterwards.
bw=200. as Rx'd. 15 mins flat. Cleans broken into sets of 7 or 8. that added atleast 6 mins to my time.
30 kg sandbag cleans.
Innertube-assisted ring dips.
45kg power cleans
What a rush.