will bar dips be fine?

The one day that I can't do the WOD (I'll be driving to the Grand Canyon tomorrow) and it's an exercise I can probably do somewhat okay.

Heyoooooooo!!!!!!1

Is there a good substitute for the cleans that will work pretty much the same muscles? I'm still pretty much new to the oly weightlifting, so I'll be practicing form with just a broomstick for the actual cleans, and don't want to miss out (I did search the forum, but didn't find anything useful). Thanks!

But my arms are still hurting from the painstorm of 120 dips and pull-ups. Have you no mercy Coach?

Okay so do cleans mean power cleans or squat cleans??

Or is it hang cleans??

what does 21-15-9 reps mean? can someone help me please. i am really interested in this and really want to get into it alot more but im not familiar with all these numbers like 30#x2 and stuff like that so can someone please explain

The numbers 21-15-9 represent 3 sets. In the first set, you do 21 repitions of the specified exercise. In the second set, you do 15 repitions of the specified exercise. In the third set, you do 9 repitions of the specified exercise. Hope that helps.

For what it's worth, there is a lot of great information in Lynne Pitts' FAQ page. If you haven't seen it, it's a great read!

http://www.mitymous.net/weights/xfitfaq.htm

Yes, but what kind of cleans is everyone doing??

My belief is that if it doesn't have "power" or "hang" before it, it means a full clean.

Power up and pull under the bar in an ass to calf squat position and stand up with it...

I think Karl is right that if it doesn't say power, hang, or squat, then it is considered a full clean. A full clean starts from the ground. But as Coach Burgener says, where you catch it depends on the strength of your pull. Unless it says squat clean, you should catch the weight as high as you reasonably can. As the loads get higher, you won't be able to power clean the bar, so you have to catch in the full squat position. Until that point, power clean away.

What Tony B. said.....

;-)

Better grasp of English than me!

Tony B. that's a great way of looking at the clean. I will try that next time. This time I really focused on a squat clean.

Time 13:48

Modifications:
1)Used 42kg or 92.5 pounds for the clean. Next time I will up the weight.
2)Did bar dips in stead of ring dips (I'm still waiting for those to arrive). I think I can easily say that if I did this workout using rings, my time would most certainly be over 20 minutes. That's a fact.

My goal is to eventually break 10 minutes for these 'type' of workouts (21,15,9 of 2 exercises).

As a New Yorker who is ignorant about such things, where and what is Aina Haina? That pic makes me want to hop the next plane.

I would assume it's Hawaii (based on the name). If not that, certainly someplace Pacific, and tropical.

I like what the guy in the chair is doing. I could do that.

For what it's worth there is an interesting post by the experienced oly lifters on the messageboard that you should do the squat clean at first because it's more difficult to learn if you have only done the power clean, once you know how to squat clean the power clean is easy. Just my .02¢.

18:24. Used 75# for hang power cleans. Used 3x regular dips (63-45-27) working on depth so I can make the move to the rings in the very near future. To get full depth I used some assist, 16#. Think I finally figured out the error in my clean form - catching the weight leaning too far back, hence back pain. Probably should have done squat cleans which enforce better form for me.

‘Aina Haina is an unincorporated town of the City & County of Honolulu in the state of Hawaii of the United States. Located on the island of O‘ahu, ‘Aina Haina is a residential community developed around Kalanianaole Highway near Waikīkī. ‘Aina Haina was named after local dairyman and owner of Hind-Clarke Dairy, Robert Hind. ‘Aina Haina in the Hawaiian language means Hind's Land. -from Wikipedia

A metal shack on O'ahu costs $750,000, so that has to be one nice setup. Don't worry, I'm just jealous, as I am of all you Californian crossfitters that have figured out a way to afford to own a home in that wonderful home state of mine.

Completed WOD at Rx.

Dan: time=8:07, w8 used=#95, ring dips, AVHR=156
Monique: time=9:39, w8 used=#40, Gravatron dips

First time with Elizabeth!

Nice pic from Hawaii!

Monique and I are going to Kihei on Maui Island for our honeymoon in Nov/Dec this year...any Crossfitters out around there??

7:59 with 75 lbs on the bar. Will add ten next time.

I underestimated her completely....Elizabeth is one hell of a woman.....

21:21
First 12 reps 95lbs
after that 75lbs
Bar Dips

Medic!!!

Dude sitting down in the chair in the background of the Aina Haina photo to the rest of the crew: "Hey guys, these sit-to-stands are really tough."

stroud, start posting your times...its time to turn the gas on...

Modified--only 65# for cleans, and sub'd sit-ups and push ups for ring dips. Still working on some lower back issues. Time-- 5:10. Practiced on several fundamental movements afterwards to include flexibility and rehab.

14:43

-13 sec slower than last time but actually used full weight this time on the cleans.

9:10

Bar dips instead of ring dips (i.e., cheating . . . no extra reps).

7:31 - 75# butt to ankles squat cleans off the floor each rep, ring dips. 1:21 faster.

as Rxd 9:08
first time getting to use rings for the dips completely different animal than standard dips

Ring dips; Power cleans, 95#
10:55

In my experience the hope that a powerclean will evolve to the squat clean as load increases does not pan out. What we get instead is failed powercleans with the athlete frustrated and seemingly unable to get under. From the stalled out powerclean we have to start over and teach the hip drop sans load. The powerclean bypasses the essence, challenge, and beauty of the clean which is the dramatic reversal of hip direction. Learning to instantaneously release and drop the hip is a skill that needs to be learned and practiced beginning with light loads and trained over years to heavier loads. So..it is my recommendation that the moves be viewed as distinct. I believe that Coach Burgener's view is that if the squat is just not there then we've little choice but to powerclean. He's right, but to that I'd add, "learn to squat and now!"

I recommend squat cleaning as the default clean and powercleaning only when asked and the purpose of the move is upper-body development.

13:30, sub'd bar dips *2 (42,30,18) for ring dips. Everything else as Rx'd,

Coach, that's exactly what I expirienced with heavy cleans, the quick reversal that I never learned with Power Cleans. Thanks for emphasizing that.

dang...why couldnt i have just gone to the gym w/o reading Coach's comment. looks like squat cleans and a slow ass time for me.

Back from a couple of weeks out of touch and on an adventure. 7:31 with 100lb cleans (mostly power). Should I be happy I didn't read coach's comments before going to the gym??

cfwux3

elizabeth 21-15-9

squat cleans
ring dips

squat cleans 115# first 7 reps then 95# 5/5/4
95# 5/5/5 95# 5/4
ring dips unbroken

=24:40 last time I did power cleans what a difference it makes..Squat cleans are the way to go.. Damn was I winded this time..All ass to ankles too

7:40 as rx'd

10:28 sub'd 95# cleans
10:58 for my brother

Jeremy

9:10
sub'd bar dips and used 85# for cleans
pr for me... took 2 min. off from last time about 2-3 months ago.

Hey Craig its good to see you're still here without me knocking on your door in the morning- haha. Are you out on the rock yet?

BW 159 lbs

Time: 6:07

Normal dips

What a awesome place to workout!!

WU 4k run

WOD
subbed bar dips so doubled it, 85lbs cl
9:58.

Gina
same with bar dips,35 lbs cl
10:47

Thanks Coach, that cleared it up for me.

Excellent issue of the Journal this month. The fix of the OHS is appreciated.

Although I know I should slow down and focus on nursing injuries, I think I can tackle Elizabeth without much struggle.
I'll be slow, but then when am I not.

10:15 as Rx'd with Power Cleans

PC's broken 12-9, 6-6-3, 6-3
RD's broken into sets of 3's

1:55 faster than May

Will switch to Squat Cleans next go

Coach, can we assume that Squat Cleans will be the default "Clean" for Grace and Linda as well as Lizzy?

Tim

============
11 min, used 95lbs,pwr clean
11/10-21
8/7-15
9-9
added

7-9
5-10

practice handstand 30 sec

5:24 As perscribed

60kg clean

2 x bar dips = 42, 30, 18

8.46

Last time I did this I only 21,15,9 bar dips

Well, I did this before I read all the great advice on the board. So I did power cleans instead of squat cleans.

My WOD was a follows:

Bar dips instead of ring dips, all unbroken.

21 rep set cleans were at 95lb. Felt kinda light so I upped the weight to 105lb for the rest of the workout. That felt kind of light as well.

I think I'm going to incoporate squat cleans in my warmup. I did this with OHS and I noticed a big diffrence with my balance when we did them the other day.

What a magical looking place.

9:35
used v-bar dips (rings are coming) and 135 lbs...done

Hi all,
Workout as follows
Lisa bdw 59.3 kilos Squat clean (deep)50 kilosx4x12, dipsx4x12 (48 reps each exercise). Duration 17:00
Jon bdw. 81.2 kilos Squat clean (parallel; lifted in my Teva's)80 kilosx3x16, ring dipx4x16 (48 and 64 reps respectively). Duration 15:55
Until tomorrow...

8:26

21 cleans with 12 x 40# & 9 x 30#
21 assisted dips (increased my assist b/c arms sore from dips on Saturday)
15 cleans with 40#
15 assisted dips (learned to deal with the pain and lowered my assist back down to my standard)
9 cleans with 40#
9 assisted dips

I did power cleans. The 40# is a PR.

I need rings. Used 95#(will go up next time) to work on form for full squat cleans.

8:05

11:00
Only 110 lbs.

Hi I am new here and just getting started. How many dip should I do? How many sets? How log should I pause between sets?

WOD w/ #135 PW CL and dips x3 on back ext.
21: 15,6 rest unbroken
Dips 26 and tne 10's on each set execpt last - 22 and 5.
Goofed on starting stop watch, so "mark it a zero Smokey".

"Is there a good substitute for the cleans that will work pretty much the same muscles? I'm still pretty much new to the oly weightlifting, so I'll be practicing form with just a broomstick for the actual cleans, and don't want to miss out (I did search the forum, but didn't find anything useful). Thanks!"

Four options come to mind. The first is to do swings with a heavy dumbbell. The second is Romanian deadlifts with a shrug at the end. Option three is what Westside barbell calls "Dimel deadlifts." You start in the hang position just above the knees and then straighten. It's done explosively. The movement is a lot like a power clean from the hang without actually pulling the bar up and catching it at the shoulders. Option four is a jump shrug. Start from the hang position, jump up and shrug your shoulders at the same time. The jump shrug is also a good training exercise for learning the clean.

I'd recommend high pulls as a fifth option but if you're still working on your clean technique this may not be a wise choice. High pulls are a clean without catching the bar, i.e., you pull the bar up as high as you can but you don't turn your arms under and catch it. It's a great exercise but unless you have somewhat decent clean technique you may ingrain some poor habits.

dude - i live in NJ!! did ya have to go and post that pic!!! ha ha

--zach :)

30 minutes

Power cleans:

21: 115 lbs
15: 115 lbs
9: 95 lbs

I did bar dips because I have no access to rings yet.

sub'd 115lb Power Cleans for 135lb.
ring dips

each movement broken: 777.555.333.

10:52

3 minute improvement from last Elizabeth.

did workout prior to reading Coach's note about SquatCleans.

today my form was corrected by an onlooker. it seems i'm straightening my legs before the first pull of the Clean. this was also exhibited in my deadlift -

I'll need to practice all my Oly lifts.

Full bloody clean for all at 60kg ;-)

Dips were normal bar

Time: 9:45.87

6:30. 95lb cleans and mostly jump-assisted bar dips.

Subbed 115 pounds, did full squat cleans...
all cleans broken.
Did ring dips, all sets un-broken.
Last time did 95 lbs (broken), ring dips(broken).
Last time was about 2:30 faster.

Time 17:13

Thanks Coach

Also...just subscribed to the Crossfit Journal..
some of the best money I've ever spent..period.

Being in Hawaii....overlooking the ocean....having Nicole put you through the WOD! Can it get any better? I didn't think so.

14:06. 100 lbs on the cleans. Regular dips.

Very good workout. Forearms and grip shot at the end.

22:30
Full Squat Cleans, 135#, broken sets
Bar Dips, x2, 2nd half of each set with 10# belt

21 squat clean x 65 lb (11-5-5)
21 bar dip
15 squat clean x 65 lb (5-5-5)
15 bar dip
9 squat clean x 85 lb (9)
9 dip

17:00 min

stayed with a lighter weight, just starting to get the hang of cleaning....pulling weight high enough & fast enough that it sort of floats for a sec, letting me squat under it....right?

Whew...I did WOD before reading Coach's post;
glad I always use squat cleans if WOD does not
specify! Isn't it amazing how two brilliant athletic trainers can both be right, even with
seemingly opposite approaches?

Thanks Coach for clarifying; I've always wondered if I should have just Powercleaned to
get a more competitive time...glad I didn't.

Screwed up and did DL instead of cleans for a time of 5:32

Did some muscleups until I got the course correction and then did Elizabeth proper with 95lbs for a time of 6:22. Then read Coach's post and will start doing squat cleans from now on.

Damn, if only I lived on Oahu...or in Hawaii still for that matter. Nice Pic!

Someone get the little one in the back a smaller dumbbell.

Mike: thanks a bunch.

time=5:45
Beat last one by 1:13. Used 2 1.5pood KBs for cleans and all dips were on power rings. Warmed up with KB shoulder stabilizer, rotating situps, KB seesaw press, and KB deck squats. Then 32 1.5pood KB snatches each arm, nonstop. Waited about 10minutes to catch my breath then went on to the WOD. Noticed that the dips on rings were giving me rope burns right above my elbows on the outside of my arms. Anybody else have this problem?

25 minutes 95 pound squat cleans.

Last time did 135 pounds in 17 minutes, but did power cleans and just went through for time.

The full squat cleans were more difficult, but I was happy with my form on about 3/4 of them. For the first time I really felt comfortable catching the weight on my shoulders.

Ring dips unbroken.

cfwu x3

WOD: 15:11 w/ 115# squat cleans and the Rxd ring dips. squat cleans and ring dips all broken (SC: 6/5/5/5, 5/4/3/3, 3/3/3...was movin on the last set, RD: 8/7/6, 8/7, 9). last time i got 26min w/ 135# and a combo of SCs and PCs...glad i dropped the weight. once i get around 10:00, ill increase the weight.

AWESOME Journal. every article is great. and i cant wait to try the swim WODs...we need to give them some names!

7:56.2.

95# power clean. After reading your little blurb Coach, I will be devoting this weekend to squats, squats, and more squats. You never fail to have a reasoning for everything.

I wish I didn't suck at swimming, cause that article made those WODs sound so fun...

Nice discussions!
However, everyday so many people ask the same questions that are answered on the FAQ. Might we consider posting a link to the FAQ on the top of the comments page, or somewhere elese on the main site, so that all the new people (glad to have them!) can go right to a good source for answers?
A suggestion to Coach, webmaster, etc, whomever it's relevant to.

16:32
Dropped weight but upped reps to compensate.
Cleans at 95 lbs.
Dips done with Karate belts.
Warmed up with 3 rounds of pullups, dumbbell swings, situps, OHSquats, Double-unders.

Does anyone know what ratio is for regular bar-dips to ring-dips? I need to get of my A-- and make some like Craigs. Thanks.

Although my garage will have to suffice, I wish I could do Elizabeth at CrossFit Aina Haina!

Bar dips instead of rings.
10:10

I did hangs, but now I know to pay attention. Also did bar dips, but doubled the reps on dips to make it a little tougher. Time-11:45

12:25

Assisted Dips instead of rings.

11:34 w/ 85 lb cleans

ledfist: FAQ link suggestion in the comments noted. We probably need comment numbering and some other tweaks to this page to help cope with the growth.

Thanks for the input!

I've never done a crosffit work out but I interested in trying this one. I have done oly lifting befroe but I don't have access to equipment do rings dips. I trying to get a little clear understanding of hwo this work out should flow:

Example:

1 set of power cleans 135 Lbs 21 Reps??? Followed by 21 Ring dips then back to clean for 15 etc?????

28:35 with power cleans and ring dips. I worked on 65# squat cleans afterwards, since apparently I have a lot of catching up to do in that regard.

Well, a little better than last time - full weight (I was a bit short) and a bit faster, 9:07

But mediocre form all the way through - dips (bar, no rings) started out deep but got very shallow, too many of the cleans had almost no front squat component to them. Need to work front squats.

And I'm also jealous of Crossfit `Aina Haina (or anywhere like it, really...) !!

semper sweltering,
Andy the other M

13:04 (previous = 10:04)

135 lb power cleans and bar dips.

rd 1 - 4:40 cleans 7/5/5/4 dips 10/11(3:49 cleans 12-6-3; dips 11-6-4)
rd 2 - 5:03 cleans 5/5/5 dips 7/8 (3:36 cleans 6-5-4; dips 15)
rd 3 - 3:20 cleans 5/4 dips 6/3 (2:37 cleans 5-4; dips 9)

First day back after taking one WOD cycle off to move into new house - that, an extensive warmup and tentativeness about my back in the power cleans likely slowed me down. We'll see next time.

Earl:
One round of cleans 135lbs for 21 reps
One round of ring dips for 21 reps

One round of cleans 135lbs for 15 reps
One round of ring dips for 15 reps

One round of cleans 135lbs for 9 reps
One round of ring dips for 9 reps

Break the rounds up into as many sets as needed. Scale the weight according to your ability.

10:50 with bar dips

What if I can do the ring dips?? What is a good substitue. Sounds fun!!!

135 lb power cleans
bar dips
7:45

3 sets incline DB press

tabata pushup

finished at 26:10 , used 135 for the cleans and did triple the dips since i dont have any rings.

8:36 as Rx'd

Wife:
13:48 w/ 80# Power cleans from the floor & 3x chair dips (63-45-27) w/ feet elevated above parallel. Over 5min longer than last time, which was w/ 75# hang power cleans and assisted ring dips (normal number - 21-15-9).

Executed the Elizabeth WoD in 25:20 as follows:
- All sets broken.
- Cleans at 85, 95, 115, then 105 lbs.
- Bar dips at x3 for each ring dip.
- Additional pull-up work.
- Additional assisted HSPU work.
- Abmat sit-ups x 35.

Earl, I'm assuming you meant that you can't do ring dips, if so then do regular bar dips. If you feel really rambunctious you could do 2 regular dips for every 1-ring dip.

21 minutes. Full squat cleans and rings dips.

Note: I usually do these as power cleans and finished last time in under 7 minutes. The full clean is much, much harder and really ups the intensity.

Some caveats: I did 30 muscle ups yesterday followed by 30 OHS with 135. Was up all night with a screaming baby and my garage was 101 degrees. Even so, 3 times longer is significant.

I will never do power cleans again unless indicated.

WOD: Elizabeth
Time: 5:07

Sub Power Clean and regular dips.

Thanks for shedding some light on the subject, Coach. Will execute squat cleans from now on, unless otherwise specified. I actually favor the squat clean movement over the standard power clean...feels good sitting under the weight.

was all psyched up to do cleans 'til I read coach's note on squat cleans. I subbed power cleans anyway and promise to work on squat cleans.

time:9:41
power cleans --- ring dips
1 - 10/5/6--------10/6/5
2 - 9/6----------- 7/4/4
3 - 9 -------------- 9

Mods as follows

21-15-9 rep rounds:
Squat cleans w/ 55kg
Bar dips w/ 20kg dumbbell

15:40 +- 20 sec (stopped watch during first round of cleans.)

WU:
5 mins of OHS practice;
3 - 4 practice sets of squat cleans.

Liked this one.

Cheers, kempie

am favoring a rotator issue.so can't do my fav upper body exercise.dips.
Did cable dips @rx'd reps on each..140 pds on one 90 pds on other
cleans@rx'd weight
16:52

as RX'd by coach
21-15-9
135# clean
ring dips

first experience with the ring dips, ouch, must work on squat clean technique as well.

14:20

BTW=150.

These heavy ones always hurt. 136# for the (mostly power) Cleans. Ring dips to nipple-line.

14:04.

Finished with a 500m C2 at a moderate pace (in 02:03) and a half-Tabata C2 after. Wanted to see what the time/distance difference would be. Suprised by the results. Made 416m and 28 calories by the end of the half-Tabata.

-D.

10 min.

Oh dear lord. That was a good workout. My first time REALLY doing (squat) cleans correctly since starting crossfit. and it shows. Perhaps I'm a big wuss but it took me a while. maybe I could have gone a little faster but it still had the desired effect i think.

21 135lbs cleans
21 dips (bar)

15 105lbs cleans
15 dips (bar)

9 105lbs cleans
9 dips (bar)
37:30

only a couple cleans were power cleans, which i only realised i was going to do when my body told me i was. i had no control. Like my body was pulling back on the reins a little.

dropped the weight after the first set. Felt better with 105. Still able to maintain form

25:38. Power cleans (oops) 50kg from the floor. Ring dips on first 17 of 21 and first 4 of 15; all others bar dips. Done in tandem with workout partner Tom K. Did 5 straight ring dips on first set (PR).

Clean Question:

I would seem to switch the depth of my cleans randomly and i wanted to see from people which was the correct depth

FULL squat where your elbows would decend past your knees and you were basically sitting on your heels or

CONTROLLED deep squat where you would squat up once your elbows reached the same plane as your knees

OUCH...wrist still a bit sore...but it's not really an excuse..there's no WAY I could have finished unbroken with 135!! Thanks again Coach for humbling me :p

Started with 115, did 5 then dropped down to 95 for 16, 15, 9

No good place to do dips, so I did paralellette pushups with my feet raised 21, 15, 9

Good and tired now...time for dinner :D

7:24
Used 95 lbs for squat cleans, used dip bar for dips. All squat cleans as rex, dips were broken up a bit. Had to wait a few for the dip bar between sets (this may have added a few seconds) Tried to order Tyler's power rings this past weekend, his site says they are out until the middle of Aug.

Trample the weak
Hurdle the dead...

75# 6
60# 15
21 bar dips
75# 6
60# 9
15 bar dips
75# 9
9 bar dips

I did as many unassisted bar dips as I could and then I assisted

15:14

I have been rehabbing my back and hip for the last three months so this was my first WOD back. I scaled the weight down to 95# for the cleans, full squat from the floor. Didn't keep track of the time, I just wanted to get back into it.

21: broken 11-10 cleans & 7-7-7 dips
15: broken 8-7 cleans & 5-5-5 dips
9: no break...amazing...and 5-4 dips

13:04 total time with 135 lbs

14:56

I doubled the number of dips each set since I don't have rings available. Power Cleans as rx'd.

12:38
Subbed 90 lbs. for cleans...all full squat cleans, form is getting better, wrist is still shot...subbed bar dips x2 (42, 30, 18)

Warm-up
21-15-9
135# Cleans
Cable dips 110L-60R(nursing an "itis" in my elbow)

7:13

135lb cleans, subbed bar dips for ring dips, gotta get a set of ring...

8:43 as rx'd

16:35 Subbed bar dips for ring dips

Did it with hang power cleans, will do squat cleans next time.

#115, 12:30

Guh...

Did ring dips- all 10
then switched to bar dips for the remander of the workout
cleans- poor form but did 65lbs. for all sets. Working on form.
I think I hurt my back.
The Iron didn't care. It just sat there, wondering why I wasn't lifting more of the Iron. It all wants to be lifted.
Joe
Time: 22min. at the gym. Friggin cows at the gym.

Sandy S. - the phrase I use is "ass to the grass", some say "...to calves...to heels...etc." Bottom line, take the weight down as far as you can. BUT elbows should NEVER drop below knees. This means either your shoulders are too far forward or your back is bent forward too much. If you can imagine your body as a vertical line and your arms/elbows as a horizontal line, you want to keep the two perpendicular, so always keep the elbows up high! Make sure you are stretched out first though to avoid pulling muscles.

Did a Litvi-Sled instead- 5 rounds of 8 80# thrusters and 50 yrd 75# recycling bin-sled pull on grass...yikes. Still twitchy. Followed with 21-15-9 pullups/dips

“Elizabeth”
21-15-9 reps of:
Power Clean 125#, from the deck each rep (last time was 125#, hanging)
Bar dip w/ 35# plate (last time was bwt bar dips)
TOTAL TIME=13:42 (5:58/4:56/2:49)
previous was 14:25

Had every intention of pushing it and doing squat cleans, but I just couldn't pull under tha bar well today... practiced form for 20min post WOD with 45# and 65#. Next Elizabeth I'll scale back weight so I can accomplish the squat clean as per Coach's comment above (7:22am).

5:34.04

power cleans and bar dips

Combo of clean/power clean @ 115
Bar Dips

7:30

9:31
75# full cleans. Last time was 9:58 with 85# power cleans.

Warmed up with OHS practice; cooled down with some patented Kelly Moore-style "Chinese" pullups: 7/7/12/10.

I was all set to rip through some power cleans, but then I read Coach's thoughts on the matter.

Last time out, was around 10 minutes. Today, with legitimate squat cleans, 15:13. All clean sets were broken, first 2 sets of ring dips broken. Afterwards, since I was in a squat clean groove, went up to 185 with good form. Then did 7 muscle up singles, and then 3 consecutive muscle ups.

Morning
bentover barbell row, 7 sets of 5
135, 145, 155, 140, 150, 160, 165

Aft.
21-15-9
135 full squat cleans, from the deck
regular bar dips, with 25lbs at my waist
14:10

This was a managed workout on account of my sleeping and eating habits lately.
Tried to keep the cleans smooth, with some form, rather than fast.

Steveo

Had to sub 30 lb dumbells for the cleans and bar dips for the rings. Tried to get the "clean" form in order.

14:00

Still on my half-volume week, which I royally screwed up by working out hard all weekend.

Today, did 65# squat cleans 21-15-9 and ring dips 11-8-5, in an easy 8 min strolling through it. Have a bad feeling work is going to prevent me from finishing my half-vol week in proper fashion, though.

Didn't have enough plates for the 135, so:

85# power clean x21
bar dips x21
85# PC x15
bar dips x15
85# PC x9
bar dips x9
85# push press x 15
bar dips x15
85# push press x21
bar dips x21

Time: 12:48.52

learned two things: Need to buy more weight, and bar dips start to suck after a while :)

First time back in the gym in a few weeks, thought I'd try the WOD.

12:35
Bar Dip - increased reps

Rank novice at oly lifting. First time w/ squat cleans. Used 95#. Sub bar dips for ring dips.

13:45

My form was pretty awful. Elbows pointed toward the ground rather than out. The squat part seemed deep enough for me (to the heels). Need to work on flexibility for those arms. As usual, when reading the WOD it didn't seem like it was going to be as hard as it was. Sure got my heart thumping.

7:50
Power Cleans, no squats. Broke all three sets into two subsets.
Regular dips with 20lbs. dumbell for first 21, then dropped the weight to do regular dips.

All broken
135# cleans (7,4,3,3,2,2), (5,3,2,2,1,1), (5,2,2) (8 sqt cleans 1st set, 12 second set, 9 third set, the rest were power cleans)
Ring Dips (7,5,4,2,2,1), (5,4,3,2,1), (5,2,1,1)

13:30

Seb: 11:18; just used 45# bar to work on getting full depth on my squats.
Negative bar dips

Tracy: 10:33; 93 body bar to work on form
bench dips

Thanks for setting me straight, Jon. Im happy that I was able to complete the 21 135lbs cleans withOUT dropping the form out. I guess even though I lowered the weight, I tired and the form suffered. Now I know what to look for as far as poor form. I will probably spend rest days praticing form on the OHS, clean and snatch.
Thanks again.

Team Ruthless

Jerry: 5:21:95
Ashley: 4:38:17 (75lbs. for clean)
Dino: 4:47:03

We hung rescue straps over top of power rack for ring dips.

14:30-ish

21x 65lb clean
21x bench dips
21x incline sit-ups

15x 85lb clean
30x bench dips
15x incline sit-ups

9x 85lb clean
20x bench dips
20x inline sit-ups

No problem, glad I could help. Okay, did hang squat cleans (I never really did cleans from the ground before. Set of 21 was 3x7, set of 15 was 8, 7, and set of 9 was unbroken. Dips were bar dips. Set of 21 was 10, 11, other two sets were unbroken.

8:30 or 16:30, not sure of my time due to a timing glitch, I'll find out next time.

135lbs, squat cleans until last few when I just couldn't get down, or could get down but not back up!

bar dips.

9:45 with bar dips

Cleans were (16,5)(8,7)(5,4), all power cleans.
Dips were (12,9), 15, 9.
Grip was toast after the cleans. I was pretty happy with this time for my first Elizabeth.

9:56
Had to sub chair dips instead of rings, performed cleans as prescribed.

Cf WU x3 with pushups instead of dips .

115 # 15 reps Shoulders started bothering me probably from bad form, dropped down to 105#for 6 reps.
21 Rings Dips (10,11)
105# 4 reps, (bad form still) 95 pounds for 6 reps ( better form, but shoulder still bothering me) switched to two 45 pound DB's for remaining reps.
15 Ring Dips (10,5)
Tried for Cleans with two 50 # Db's form was great but shoulder was really hurting so didn't do any more cleans.
Did last set of 9 ring Dips easy .

I have to get to Crossfit NYC to learn better OLY form, Muscle Ups, how to Kip properly Etc. I will for sure.

6:50, as written. 135# power cleans and ring dips.

no rings, did bar dips. 9.05 as rxed

Did cleans with an 80 lb. heavy bag with straps tied around it and ring dips.

4:00 even. Felt pretty good.

Afterwards, did suplex throws with the heavy bag

26:06

warmed up with a broomstick, and 35 lb bar work on form.

21 full hang squat cleans (a couple with poor form-squat not all the way to ankles) used 45lb bar
21 jumping ring dips
15 full hang squat cleans with 55 lbs. (again, a couple not quite all the way down)
15 jumping ring dips
9 full hang squat cleans 60 lbs. (all of them butt to ankles)
9 jumping ring dips

Time w/120lbs cleans
An alright effort, the cleans really held me back the ring dips were alright though. Could of went a little harder on the cleans, squeeking in a rep or two more per set.
Finished off with 15 minutes handstand work.

oops
11:40 time
And I'm a moron

5:16

Cleans were done with my 80# heavy bag. Dips done on rings.

As prescribed, except for the use of 60kg weight. Any heavier and I would struggle to catch them all. Perhaps try 62.5 next time, but no more.

Managed a PR of 17 in the dips. Good deep dips too. Following sets of 15 and 9 were unbroken.

No time recorded.

Oh, man coach! I wish I'd read your comment first. I did power cleans, and they are a fight because my training has programmed me to do squat cleans and I fight my body from dropping down automatically. Coulda increased my time maybe! ;) Well not really. 75# is still at the high end of my range.

That said:
21 @ 75 Power cleans (broken - fail on 13th rep)
7, 6, 4, 4 bar dips
@13:13

15 @65 Power cleans (broken)
9, 4, 2 bar dips
@~24:30

9 @65 Power cleans (broken)
5, 4 bar dips
@29:20

75# power cleans were a deadlift then squat to floor for clean. Too heavy for this workout but able to keep pretty good form.

heh - talking to myself again.
Best dips so far with many more reps per set than I have been able to do to date.

19:24

Instead of ring dips I did standard dips and multiplied by four. So ended up being 84,60,36 (180 total at 210 lbs.) I have done ring dips in the past, and perhaps the muscle-up conversion factor doesn't apply in this case, because I can knock out 30 rings a lot easier than 180 regular. But I got a good burn, so no complaints.

16:04
Subbed regular dips for rings (x4). So 180 dips and the rxd. cleans at 135lbs. (bw = 150)

5:25 (Old time was 8:00)

Completely stoked by this result. Did 105# powercleans and bar dips. Just came back from a week of rest, plus after my frist week of being (more or less) paleo. I think this nutrition thing had a lot to do with my astounding increase. You people must be on to something.

14:17

No rings, so I did bar dips. Dips unbroken. Power cleans broken.

25:21

15:36

75# Squat cleans, otherwise, as rx'd.
While I was breathing heavy, I'm looking forward to Elizabeth coming again. I think I can go harder next time with a little extra poundage. But, I did get plenty sweaty and am relaxed enough now to sleep.

115# power cleans, bar dips
10:10

I ran a 5K race a bit earlier in 21:11 (very hot and humid!) so was a bit wiped. Practiced squat cleans with a 45# bar afterwards, but had trouble with my wrists. It's very uncomfortable to try to control the weight with my hands once it's on my shoulders. Just need practice, I guess.

WOOT! 28 minutes! First WoD to go below 30!

Dropped weight down to 95lb's (135 was killing my shoulders in a bad way), and did bar dips instead of rings.

146lb sandbag for one mile. 17:50 one drop makes it 18:20 with penalty, it really was a drop, I almost went down with the bag. I actually was able to get into a shuffle jog for part of the distance. My traps are gonna be sore. It was a pretty tough 18min. Lets see 40 more pounds and three min off today's time...

Jump rope 3 x 3min
Burgener warmup
OHS practice

"Elizabeth"
12:00
12# bar(working on speed, catching, getting elbows up)
Bar dips(21/15 rep sets broken about 1/2 ea.)

Front squats 2 x 5 w/oly bar just working on keeping it racked, elbows up.

"Evil" ab wheel 3 x 5
Stretching

todays workout
ride 50 kms
"elizabeth"
stop watch is broke so i'm not sure how long this took.
50kgs for the cleans
ring dips as rxd

lol Looks more like Wailupe Penninsulsa across from the station. Mainly upper class occupy the living spaces in that area. Or molepo.

Looks like they may have bought the 25lb yellow plates from Total Fitness USA, by Costco Iwilei. Now if only there were big, "overweight" people training in that picture lol.

10:06.

13:56

Not much drive today.

Injured so modified warm up 3x(sampson stretch, 15sqauts, 15 situps, 15 back extensions, 10 one arm pushups Good Arm Only. 15 box jumps)

Then WOD from 050701
80 squats,
10 push press, (unbroken)
60sqauts
20push press (12,8)
40squats
30push press (15, 5, 7, 3)
20 squats

All push presses where single arm with GAO using 12.5kg/27.5lb db.

Decided to make it just that little bit harder by doing all the sqauts on a bosu.

Total time 12:58
only 28 sec slower than 050701 time (12:30)Happy with that seeing i lost my balance a few times and stepped of the bosu after about 140 or so squats.
Followed up with shoulder rehab exercises

Still working form on cleans, so used 45# bar but doubled the number of cleans (full a2a squat-cleans). Dips on rings as Rx'd. No time kept; practicing form form form.

28:06

135# Cleans (squat as ordered for all) 5/5/5/6
Ring dips broke (5 best)
135# Cleans 5/5/5
Ring dips broke (5 best)
135# Cleans 5/4
Ring dips broke (3 best)

Did about 12 squat cleans warming up. Then subbed 105# cleans and 15# weighted dips.

First 7 were squat cleans, but wasn't sure I'd make it all the way, so they progressed into power cleans.

16:03 was my time.

I promise to keep working on the squat.

As rx'd (squat cleans)
7:25

note: 5:45 last time done with power cleans

First Ever crossfit workout:

BW 260

Time 6:28
Big Fun doign this workout

135 Lb cleans

and I did two regular dips for every ring dip so 40, 30 20

I like this stuff

WU 5 min stairclimber

power clean 135x5, 115x5,5,6
bar dips 21
power clean 115x5,5,5
bar dips 15
power clean 115x5,4
bar dips 9

16:20

sit ups 100

14:42 as Rx'd using full squat cleans

a day late...

13:03 broken cleans but deeper on the squat portion.

no pain on the dips

9:05

About 20 seconds slower than last time, but doubled up on the bar dips and tried for squat cleans when I could. A few hang cleans thrown in to keep momentum.

Finished with squat clean to OHS practice.
Form still developing...
SC 135 then 3 OHS
SC 145 then 2 OHS
SC 155 then 2 OHS
SC 165 no OHS
SC 165 then 1 OHS

185 front squat (2) + (1)

WU:
stationary bike - 10min
cf wu

WOD:
powercleans 135# - 21(7,8,6), 15(7,8), 9
bar dips - 21, 15, 9

5:57 as RXed

Caught myself on a couple of shallow dips and had to repeat them. The cleans were much easier than I expected, I must be getting in better shape :)

13:14, bar dips.

9:20, Bar dips.
A 7 minute improvement over last time.

16 mins. Should have warmed up more; first set of cleans was brutal; 8/7/6. After that I was cruising.

Time: 21:23

Used 95#
broken sets both on cleans and dips
Did powercleans...(next time squat cleans!!)

Round reps cleans dips (split times)
1 21 4:40 4:11
2 15 5:04 2:56
3 9 3:27 1:04

125# power cleans
Ring Dips

19:23

ran out of time. wasn't sure wether I was meant to Superset this workout. So did WU then
21XPowerclean 50kg
15XPowerclean 50kg

10:06
135lb power cleans
ring dips

Interesting improvement. Was only doing 115lb hang power clean and time was 2 minutes slower than today. But after reading Coach's comments about squat vs power clean, that will be my next endeavor vs speeding up.

cfwu X 3
95# squat cleans
bar dips X 2(42,30,18)
9:50
cfwu X 3
3 mile run - 24:00

17
squat cleans 75lbs

9:03 (C)
BROKEN SETS ON CLEANS (POWER)
NO BORKEN ON RING DIPS
**********************
READY TO MOVE TO SQUAT CLEAN AS DEFALT CLEAN
MUCH BETTER THOUGHT PROCESS,
THANKS COACH

NO BROKEN SETS ON RING DIPS

10:09 bar dips
2:28 faster than last time
135 lb clean
bwt 170

17:00

Cleans
11,10
Dips
15,6
Cleans
5,5,5 (faster than 1st round)
Dips
15
Cleans
5,4
Dips
9

Should have been able to finish this one quicker. Next time.

As Rxd 6:21.

13:53
Slower by 2 minutes but used 50kg instead of 45kg.

we did this at the SDSU ARC center. We sure did get some stare downs. SO......as rx'd x2 on bar dips.
Paresh:9:30
Leo:9:30
not too bad for some navy corpsman. hooah??? Hey mark are you watching............

8:02

Bar dips
Power Cleans w/135#

9:43

Subbed 65# Clean and bar dips

30:44

2nd workout of the day. First was OH squat/plance/lever/L-sit and handstand practice for about an hour. Nothing intense though.

WOD:
Official CF warmup x2 then Elizabeth.

10:17. Body weight 153lbs.

Bar dips though...ring dips woulda been rough. Still wish I had access to them though(soon enough). All cleans were A to A.

Took a few minutes rest and finished with tabata burpees and tabata wall ball (with a 12lb med ball).

13:05

95 lb cleans
ring dips

Abraham Lincoln Crossfit

Tom 13:50
115 lbs
3-3-2-3-4-4-2 (21)
15-6 (21)
5-5-5 (15)
15
5-4 (9)
9

Joe 16:30
45 lbs
10-11 (21)
10-8-3 (21)
10-5 (15)
8-7 (15)
5-4 (9)
4-3-1 (9)

approx. 12 min.
ouch

21 15 9 cleans
21 15 9 dips
in 16.1 min

Run-Lincon Park to Seahurst PArk Time: 1Hr 12min

REST 10 min

Body Wt. Squats 4X50=200
PushUps 4X50=200
Sit-Ups SLant Board High Angle 4X30=120
Back Extensions 4X20=80

115lb cleans
subbed 2x bar dips (42,30,18)

13:00

24 hour fitness is FU*#ING LAME

Height 6'2", bw 210, age 45

Did power cleans and bar dips, total time for Elizabeth 7:27.

Time 9:11.
Practiced full cleans with 75lbs. Bar dips vice rings.
Thanks on the coaching advice of cleans versus power cleans. Bad form was tweaking my back on the p cleans.

As required

9:20

I finally got to this one, but lightened it up a bit...75# full squat cleans and bar dips. 9:16.
Schedule has been screwed up recently by meeting with realtors every night this week.

Power cleans
11:30
All Dips unbroken.

11:50 w/ 50kg on the bar

Couldn't get to dip bar, so I did
5 rounds of:
10 53lb Double Kettlebell Cleans
15 pushups

Time: 9:30

These workouts always look so much easier on paper...

12:33 Squat Cleans w/ 50kg and Ring Dips

SC sets 6/5/5/5, 5/5/3/2, 5/4

RD sets 6/5/5/5, 5/5/5, 3/4/2

10:05 as rx'd

12:23
Used 95lbs
Bar Dips wore 15lb weight vest
Broken sets

Used Smith machine- only bar available. Weighted dips. Didn't time it. First crossfit workout!