August 15, 2005

Monday 050815


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

Post time to comments.

Compare to 050802.


Enlarge image

Coach Roger Harrell spots Ricky Dunn on his very first back flip at the CrossFit Gymnastics seminar.

Posted by lauren at August 15, 2005 9:01 PM

good times...

Comment #1 - Posted by: RyanA at August 14, 2005 9:25 PM

Thanks Roger, Coach, and everyone else responsible for today's seminar. It was an amazing experience. Besides Ricky's standing back flip, we had Grady's first backwards roll to support on the rings, plus Eddie, Grady and Eva's first kip ups on the highbar. It's inspiring to watch 200+lb guys doing core gymnastics moves. Who said CrossFit favors the little guy?

Comment #2 - Posted by: Tony B. at August 14, 2005 9:31 PM

whos gettin some w/ squat cleans?!

remember, Coach's words: "I recommend squat cleaning as the default clean and powercleaning only when asked"

sorry, i just had to invite everyone to the pain party.

Comment #3 - Posted by: ediddy at August 14, 2005 9:36 PM

nice flip

Comment #4 - Posted by: Cliff V at August 14, 2005 9:48 PM

new to CF how many ring dips?

Comment #5 - Posted by: Dennis at August 14, 2005 10:02 PM

The same - 21, then 15, then 9

21 cleans, 21 dips, 15 cleans, 15 dips....

Comment #6 - Posted by: robp at August 14, 2005 10:13 PM

Ummm...don't have rings at my gym...what now?

Comment #7 - Posted by: C1ph3r at August 15, 2005 3:42 AM

Cipher, you can do bar dips instead. Normally a 2 or 3 times multiplier applies for bar dips as they are much easier than on the rings. Or you can do weighted dips.

Cheers, kempie

Comment #8 - Posted by: kempie at August 15, 2005 3:53 AM

I just started crossfit so thanks for the suggestion kempie. At my status of 6'5" 235lbs is weighted dips necessary? or should I just try them with BW? 21 seems kinda high, I'm probably going to have to do a breakdown.

Comment #9 - Posted by: C1ph3r at August 15, 2005 3:56 AM

Cipher , I'd recommend just using BW if you just started. Work up to the WOD's.

Ediddy, I'm with you but I may have to lower the weight. I just don't have the movement quite nailed yet.


Comment #10 - Posted by: Jeremy at August 15, 2005 4:03 AM

I just did the dips...I have a Karate belt test tonight,so...

Comment #11 - Posted by: dave k at August 15, 2005 4:33 AM

MATT G where you!

Comment #12 - Posted by: dave k at August 15, 2005 4:34 AM

Bar dips instead of ring.


Went down to do a set of cleans and found that a nice chunk of skin from the inside of my right thumb was on the bar from the previous set. I'ma look up taping methods.

Comment #13 - Posted by: wcgreene at August 15, 2005 4:47 AM

Total time: 11:59 but...

... used 120# instead of 135#. Dips done on rings. All sets broken.

Really need to work on front squat strength. Cleans started turning into power cleans as the legs were getting a little untrustworthy. Great workout!

Comment #14 - Posted by: john v at August 15, 2005 4:49 AM

I subbed 45 lb dbs for the cleans and did the dips with two chairs, an exercise ball, and a 45 lb db on my lap.

Not a great substitute, but all I could go at home. Broken sets.


Comment #15 - Posted by: kevindhodges at August 15, 2005 5:01 AM

timkl....where have u been

Comment #16 - Posted by: justind at August 15, 2005 5:20 AM

Great workout! I have grown to love the olympic lifts and their spin-offs more and more.

115 for the cleans, squat cleans all the way. Most sets were broken in the middle for a quick breather in the top position.

Subbed parallel-bar rings.


Comment #17 - Posted by: Jesse Woody at August 15, 2005 5:24 AM

yeah I will be replacing the Powercleans, with squat cleans, and my legs are still a bit tired from yesterdays WOD. We'll see how it goes

Comment #18 - Posted by: Wayne at August 15, 2005 5:25 AM

65# bar for squat cleans, bar dips: 9:48. :)

Comment #19 - Posted by: Pamela at August 15, 2005 5:32 AM

subbed bar dips


finished with max hold L-sits

Comment #20 - Posted by: Colin at August 15, 2005 5:51 AM

power clean
21 Dips (BW-208)
15 Dips


30 Pull-ups (missed yesterday)

Comment #21 - Posted by: David at August 15, 2005 6:09 AM

16:56 - Did my best to stick to squat cleans. Bar dips today.

Comment #22 - Posted by: David B. at August 15, 2005 6:16 AM

subbed bar dips


Comment #23 - Posted by: paulw at August 15, 2005 6:25 AM

Hi all,
Workout as follows
Lisa {squat clean 45 kilos, assissted dips}21,15,9. Duration 13:40. Bdw. 59 kilos.

Jon {squat clean 80 kilos supersetted w/ring dip; reps as follows:4,4,4,4,4,4,4,4,4,4,5; 5,5,5,5,5,5,5,5,4,4,4 (45 reps in the cean and 52 in the dip}. Duration 12:50. Bdw. 81.4 kilos.
Until tomorrow...

Comment #24 - Posted by: Jonathan Jensen at August 15, 2005 6:27 AM

Dropped the weight to 100 lbs to work on form since I'm new to Oly lifts, first two sets broken like Pauly Shore's career, last set unbroken. Time 9:01. Great workout, homemade rings and all. The Cave Gym strikes again.

Comment #25 - Posted by: BrianW at August 15, 2005 6:54 AM

Hey Guys

Just started CF a month ago. My cousin who's in the army has been pushing me to do it. Almost got a visit from my favourite relative uncle pukie the first time.
This is my first time trying the olympic lifts, the clean is just from the ground to your shoulders right? Also, any suggestions on weight, or should I be ok with the 135? I'm 6'1" 210. Thanks guys, this site is really getting me into shape


Comment #26 - Posted by: Kyle at August 15, 2005 6:58 AM

Coach Rut ME Day
Squat Cleans
topped out at 150, being careful with my form

Comment #27 - Posted by: Chris Forbis at August 15, 2005 7:00 AM

Abraham Lincoln Crossfit

12:00 minutes
Still doing power cleans instead of squat cleans, still no rings.
115 lbs for the cleans, same as 8/2/05 but less broken and 1:30 faster
9-5-5-2 (21)
21 dips
5-5-5 (15)
15 dips
5-4 (9)
9 dips

15 minutes
Faster than last time a little more weight on squat cleans.
65 lbs
15-6 (21)
10-10-1 (21)
5-5-5 (15)
10-5 (15)
5-4 (9)

Comment #28 - Posted by: Tom and Joe Londrigan at August 15, 2005 7:18 AM

"elizabeth" =17:27:21
squat cleans 3x7 3x5 5/4 with 95#
ring dips unbroken

Comment #29 - Posted by: dennyy at August 15, 2005 7:23 AM

Bar dips rather than ring dips, otherwise as Rx'd.
About a minute worse than last time.

Comment #30 - Posted by: davidjwood at August 15, 2005 7:26 AM

20:27, 135lbs on all cleans, straight bar dips *2.

My only objection for todays workout: I dont think it is very good doing such high reps of cleans for time. I find my form goes way down hill when I get tired and push myself through it because I want to finish as fast as possible. I have good form and have been doing cleans for over 11yrs, so it is not like I am just learning. I can only imagine what it is like for newbies to olympic lifting. I certainly do not envy your position...

Comment #31 - Posted by: Manny P at August 15, 2005 7:31 AM

Nice flip, Ricky!

It's a good thing Coach Harrell knows the super-secret shirt-tail spotting technique ;)

Comment #32 - Posted by: SethO at August 15, 2005 7:55 AM

WU 6k run

WOD - subbed rings with bar dips and doubled it. 60lbs on sq cl

10: 18
next time add 10 lbs

Comment #33 - Posted by: Wayne at August 15, 2005 7:56 AM


I did a combination of power cleans and squat cleans. I used 40# on all my cleans which was my max weight from last time. I did assisted bar dips. I started off with a 30# lowered assist, dropped it to 20# lower and ended up working with a 10# lower assist than last time. I am happy with the improvements.

Comment #34 - Posted by: Leanne at August 15, 2005 8:02 AM


Used 40 kilo barbell and regular dips. Cleans were real squat cleans.

Took my time & concentration for good squat cleans, haven't done them since months. At the end, recovery of the barbell in the squat was more challenging. 40 kilo is a good weight for me.
Dips in sets of five, surprsingly easy.

Comment #35 - Posted by: igortorfs at August 15, 2005 8:43 AM

Elizabeth didn't go the way I wanted her too. I had this - light - stabbing pain while coming back down from a finished squat clean, hesisated, did a couple of more reps and felt the slight pain again. That's when I decided to stop at 2 rounds (clock was at 12 minutes).
Will RICE and hope to see it disappear quickly.

Comment #36 - Posted by: David at August 15, 2005 8:43 AM

7:02 with 75# full squat cleans, each rep from the floor and ring dips....2:30 faster than 050802! Where did that come from??? I'm not complaining - just very happily surprised. Time to increase the weight.

Comment #37 - Posted by: kelly moore at August 15, 2005 9:01 AM


did power cleans instead of squat cleans. cannt seem to get the form down for squat cleans. just cant seem to get my elbows out far enough to stabilize the weight. no rings so did seated dips. didnt weight them because i was trying to push through as fast as possible to keep hr high as possible

finished up with 10 min iso runner, 5 min versa climber (1min on 30s rest,) 5 min iso runner, 5 min jacobs ladder, 5 min iso runner then some weighted core work

great workout. im not sure if im going to be able to walk tomorrow


Comment #38 - Posted by: jeremiah at August 15, 2005 9:12 AM

cfwu x3 w/ reduced pullups (bit sore from yesterday)

WOD: 12:42 w/ 115# squat cleans. ~2:30 faster than last time...probably due more to managing it better than being more fit. i was definitely surprised at my time since this is only me 4th workout since taking a week off. i guess you lose a lot less than you think taking a week off. a little more time off and i up the weight.

rock on, squat cleaners!

squat form work later.

Comment #39 - Posted by: ediddy at August 15, 2005 9:19 AM

After 3 week layoff to combo work/injury and all-around laziness back into the mix.

Good - power cleans with 135 and doubled up on dips as was using chairs instead of rings (home gym).

Bad - was weak after layoff and did 15/9/3.

Time - 8:31

Temp - 92 with around 7 trillion humidity. I may be dying....

Comment #40 - Posted by: mg at August 15, 2005 9:41 AM

Duplicated my efforts from last time:

65# P. clean, 21 sit-ups, 21 push-ups
Improved by 1:16. Time: 3:54.

Trying to be smart with lower back--it's still fragile.

Comment #41 - Posted by: Thompson at August 15, 2005 9:43 AM

About 9:00 (analog watch).
Over a minute slower than last time but I think it's because I did 32, 21, 15 regular rdips instead of the rx'ed number. Last time I just did the rx'ed number, not realizing that ring dips are much harder than regular ones.

Comment #42 - Posted by: JB at August 15, 2005 9:49 AM

10:56; a** to ankles squat cleans, dips on bars(no rings). Pushed myself but worked on form.

21 - 95# and 42 dips
15 - 95# and 30 dips
9 - 115# and 18 dips

More weight next time.

Comment #43 - Posted by: pwoodruff at August 15, 2005 9:54 AM


Almost all 135# power cleans with only a few hang cleans. Doubled up on the bar dips.

21, 42
15, 30
9, 18

All cleans broken into 5-6 reps. Forearms got more tired than anything else, but heavy breathing was the limiting factor.

Followed up with 135# squat clean practice. Got a few really good ones after reading the last CFJ. Got a way to go before reps though. Also tried 135# OHS but just couldn't hit the groove today so did 95# x 8 and finished with 6 bar MU.

Comment #44 - Posted by: Kramer at August 15, 2005 10:09 AM

Been in Chicago for a few days, re-doing this one in my parents' limited exercise room due to lack of equipment for today's WOD
For time:
80 squats
90# dumbell (2x 45#) Push press, 10 reps
60 squats
90# dumbell (2x 45#) Push press, 20 reps
40 squats
90# dumbell (2x 45#) Push press, 30 reps
20 squats
TOTAL TIME=10:45 (prev. 7/1/05 10:26)

Comment #45 - Posted by: jdg at August 15, 2005 10:10 AM

Everything as prescribed with full squat cleans
13:34 this time.
9 min and change last time with power cleans.
Full squat cleans make this a whole new beast

Comment #46 - Posted by: J.J. at August 15, 2005 10:12 AM

time was 4:55 (PR)

the more tired I got though,the depth of the squats got more and more pathetic.hell bent on not doing anymore power cleans though unless RX'd..

weights and reps as RX'd.


Comment #47 - Posted by: JeffT at August 15, 2005 10:18 AM

Finished in 20 minutes, a 10 minute improvement from last time.

Form was awful. Usually I start with 65lbs and clean my way up to 135lbs to make sure my form is good. Today I just started with 135lbs and started tossing the iron in a way that wasn't too explosive. Imagine deadlifting to your shoulder.

Comment #48 - Posted by: Jason Berger at August 15, 2005 10:23 AM

22 min stair climber interval
xf wux2 no dips

115# semi squat cleans and bar dips x2
19:02 total

5.09=7/4/5/4/1 -

killer, hard to breath

Comment #49 - Posted by: Greg Ev at August 15, 2005 10:24 AM

Captain Thompson,

Good to hear you're healing. We've missed you! When's the little one arriving?

Sally (Team 6)

Comment #50 - Posted by: Sally Stade at August 15, 2005 10:34 AM


Elizabeth Lite: 95lbs & Bar dips, 30, 21 then 12 reps.
Still working on form. Most sets were still broken. Dips were not. Time for rings.

Comment #51 - Posted by: Bob Cornute at August 15, 2005 10:35 AM

subbed 115# cleans and 2x bar dips
~18:00 (I was fumbling with the watch after I finished). I'm smoked.

After a week of rest and play, this kicked my ***. Last "Elizabeth" with full weight took 22 minutes, so I decided to drop the weight to 115# to see if I could go faster. Well, yes a few minutes faster, but I feel much more drained today.

Comment #52 - Posted by: Patrick Kennedy at August 15, 2005 10:39 AM


Squat cleans really make a difference. Wow/Ugh!

My fiancee bought me a Crossfit t-shirt for my birthday. I knew she was the right girl for me, but now I KNOW she is.

I know it was all in my head, and no one else in the gym might have noticed, but I felt bigger/stronger/ and altogether more menacing in my new black CF shirt.

Comment #53 - Posted by: Sergio C. at August 15, 2005 10:52 AM


135# power cleans
Bar dips w/ 4 to 1 conversion

Very tough. Great workout.

Comment #54 - Posted by: brian_g at August 15, 2005 11:00 AM


21 = 85# and 21 reg dips
15 = 85# and 15 reg dips
9 = 95# and 9 dips

5 mins later, felt like i'd "wussed" it, so did 45 more dips.

Comment #55 - Posted by: CodyC at August 15, 2005 11:02 AM

165 lbs cleans
weighted dips
45lbs, 55lbs, 55lbs
< 10 min

Comment #56 - Posted by: mc at August 15, 2005 11:35 AM

Knew I was in for a beating when i did the first rep (squat cleans except for one or two that just powered up). I was right too!! One of the first wod's that I wasn't certain about finishing. Got there in the end though.

16:40 (135lb squat cleans and bar dips with 20kg dumbbell)

Clean technique certainly has scope for improvement but feels like leg strength coming up out of the squat is my biggest weakness.

Any suggestions for a low volume addition to the WOD to start addressing this? All advice gratefully recieved.

Many thanks, kempie

Comment #57 - Posted by: kempie at August 15, 2005 11:37 AM

I missed yesterdays WOD due to a trip to Sedona, Az.(Awsome hiking if you've never gone!) & was wondering if it would be better to do yesterdays after doing todays or just waiting till the next rest day and doing it then? Thanks.

Comment #58 - Posted by: DJ at August 15, 2005 11:38 AM

crossfit boulder creek:

Beth - weight - 75lbs, jumping dips, 13 minutes

Kim - 45lbs, jumping dips - didn't time it

Allison - 17lbs, just upper body to learn the pull (Coach B's warmup for cleans - 1 through 9), jumping dips - didn't time it

Comment #59 - Posted by: beth at August 15, 2005 11:40 AM

Last time I subbed bar dips for ring dips 1:1.

This time I subbed bar dips for ring dips 2:1. So, it took quite a bit longer this time around.

Kept the 95# clean - still need to keep it relatively light while I work on the flexibiity of my shoulders and arms to handle the front squat. Form is still pretty terrible.


Comment #60 - Posted by: EMelton at August 15, 2005 11:46 AM

Did 135lbs on cleans. I don't have the groove for squat cleans (as recommended) yet so I was much closer to performing power cleans, or regular cleans when I managed to dive under the bar a little

Bar Dips, no access to rings.

The dip bar and barbells are in different rooms in my gym. Got some interesting looks sprinting between the two differnt rooms.
time: 11:35

Followed this one up with two stage contrast/recovery shower.

- Chris

Comment #61 - Posted by: Chris Mason at August 15, 2005 12:03 PM

9:20...really gassed on the first 21s, but I sure like that last set of 9s. The cleans...for me...are easy, save the number. My last dips with the 21s were not lovely...

Comment #62 - Posted by: Dan John at August 15, 2005 12:11 PM

Elizabeth - 19:50
Cleans with 115 # (3 x 7, 3 x 5, 3x3)
Rring Dips 11 &10, 15, 9

Comment #63 - Posted by: PeterN at August 15, 2005 12:13 PM

3x cfwu without dips, then 22:21. 75# bar (10# more than last time with cleans), ring dips. Not quite squat cleans, more like power cleans, then dropping into "a2a" front squat. Haven't got the nerve for a low catch yet. One of my MANY CF goals. And I'm lovin every minute. Hey WCGreene, check out this thread: tp:// sub-10:00, awesome job!

Comment #64 - Posted by: gpitluck at August 15, 2005 12:34 PM

10:35 as Rx'd using #135 full squat cleans and ring dips

Comment #65 - Posted by: Jay M at August 15, 2005 12:36 PM

oops..thread starts with http

Comment #66 - Posted by: gpitluck at August 15, 2005 12:37 PM

10:33. Bar dips instead of ring dips.

Comment #67 - Posted by: Ray V. at August 15, 2005 12:45 PM

7:58 with v-bar dips, rings soon, 9:35 last time, it's better NOT knowing what you did and checking later, pushes it..

Comment #68 - Posted by: OPT at August 15, 2005 12:48 PM

5:34 slower than last time. Did todays in 16:02 only differences were last time 95#'s, this time 115#'s. Oh yeah, that and I did squat cleans instead of power cleans. What a difference that makes. Squat cleans from now on, unless otherwise specified. Ring dips and all sets broken.


Comment #69 - Posted by: Jeremy at August 15, 2005 1:42 PM

As prescribed.... 6:28

Comment #70 - Posted by: LeBlanc at August 15, 2005 1:57 PM

Executed today's WoD at ~ 28:00.
- All sets broken.
- Cleans were squal-cleans at 95lbs, then 115, then 125, finishing with 130lbs.
- Weighted bar dips with 35lbs, then 45, them 55, and final set at 60lbs.
- Additional sit-ups.
- Additional assisted HSPU sets.
- Additional heavy bag boxing work.

Comment #71 - Posted by: Brand at August 15, 2005 1:58 PM

Huge time improvement over last time (26+ minutes)
But, this time used 45lbs for the entire wod to practice form. All sets and reps were full(butt to ankle squats) squat cleans from ground.
Also, did jumping ring dips.

Comment #72 - Posted by: Krista J. at August 15, 2005 2:02 PM


21-15-9 135lbs Clean (mostly power)
21-15-9 dips (bar, unbroken)

Ah, today I let the fear get into me. First 15 cleans were squat cleans. Throw a few partial dumps in there and a gym full of people and I backed off the rest and did power cleans. I improved my time but failed to fully "crossfit" myself.

This being my second time doing cleans, I now fully understand the technique and what to think about each repetition. Last time I did squat cleans with 105. This time I did power cleans with 135. Hopefully next time I'll put it all together.

Comment #73 - Posted by: Sandy S at August 15, 2005 2:07 PM

First time with the clean... My form was probaply really awful (I have to find some-one to teach me the right form)
I did power cleans with 25kg and
bar dips broken into 17,4 5,4,2,2,1,1 4,2,1,1,1
for time of 10min

Comment #74 - Posted by: alexi at August 15, 2005 2:12 PM

As prescribed:

Squat Clean x 135 Lbs
Dips Regular x 3
Time = 24:36

Last time was 17:27 I think but with power cleans and dips x 2 so I'm pretty pleased with the time. When I first started I kept crashing the bar into my collarbone but things smoothed out after that, Midway way through 15 I felt pukie rising up so I slowed the pace down a bit.

Comment #75 - Posted by: Allen Yeh at August 15, 2005 2:22 PM

26:52 with 105# squat cleans and 2xbar dips for ring dips

Comment #76 - Posted by: Sam L at August 15, 2005 2:24 PM


Such an awesome workout. I finally was able to get my squat catch form correct and then stand right up. Lots of fun to throw weight around. Of course I missed once and fell on my ass but hey, most of them were good.

Comment #77 - Posted by: masterpayne at August 15, 2005 2:28 PM

Experimenting with Dan John's OLAD program, and Coach Rut's M.E. days, so.....
Bench, 275lbs, 6 sets of 3

Front squat, 220lbs, 8 sets of 2


Comment #78 - Posted by: steven stackpole at August 15, 2005 2:36 PM

Internet problems at home kept me from getting the WOD before I got to the gym so...
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

11 rounds. Tied PR.

8:18 - w/ 85# power cleans from the floor & assisted ring dips.
Improved from last two times, although it is not a direct comparison. Last time was 80# and 3x chair dips in 13:48 and the time before that was 75# hang power cleans & assisted ring dips in 8:33. Yeah CrossFit. Thanks.

Comment #79 - Posted by: Eric2 at August 15, 2005 2:36 PM

"Elizabeth" - 07:56

Didn't have rings so I subed w/bar dips.
After WOD - 20 PUs, 20 dips, and 15 hanging knee raises. This officially completes my first week of CF and I'm hooked.

Comment #80 - Posted by: Jon S. at August 15, 2005 2:41 PM

ediddy, thanks for the reminder about full squats cleans.

14:40 full squat cleans and ring dips.

Comment #81 - Posted by: John Walsh at August 15, 2005 2:54 PM

Elizabeth in 26:29

Terrible time, but excellent form. All full a2a squat cleans. Really focused on form and on controlling the bar. Amazingly, my form improved as the workout progressed. However, I got so dizzy after each rep that I had to shake out the cobwebs before moving on to my next clean. Dips felt so much easier.

Mike Donnelly

Comment #82 - Posted by: rosceaux at August 15, 2005 2:56 PM

WOD 9:40:09

Cleans were a combo of squat and power. Dips were done on bars due to lack of access to rings. Multiplied by 3 to compensate. First two sets of 21 dips were unbroken. Last one put a hurtin on me. 3 x 15 and 3 x 9 were unbroken. My chest feels like it is bleeding from the inside. Ring dips must be hard as hell if 135 regular dips equal 45 ring dips. Can't wait to try em.

Comment #83 - Posted by: Sandy Slayer at August 15, 2005 2:58 PM

Spent some time this weekend out in Bonsall, CA with Coach Burgener. He was very generous with his time and went out of his way to give me invaluable training, tips, and pointers. Thanks again, Coach.

I turned off the watch for this one because I wanted to concentrate on squat clean form. Subbed 115#. Also forgot the rings, so I doubled up on bar dips. Took a bit over 20 min. Took a lot out of me.

Comment #84 - Posted by: TK at August 15, 2005 3:06 PM

9:54 with 125# power cleans and bar dips. Last time did 10:10 with 115#.

Practiced squat cleans afterwards with light weight (did 45 reps), will do ring dips at home later. Looking forward to doing this as Rx'd some day (135# squat cleans, and ring dips).

Comment #85 - Posted by: amullican at August 15, 2005 3:14 PM


Got Karl staying for a couple of days, doing an Olympic lifting course. We hit this after the course

Davie - 60kg power cleans plus bar dips x 2
Time - 8:39

Karl - 40kg squat cleans plus bar dips
Time - 9:11

Then at night we both went to gymnastics class and messed around all night doing handstands and forward rolls..good times!!

Comment #86 - Posted by: DavidE at August 15, 2005 3:16 PM

Did "Elizabeth" in 8:31. I didn't have any rings, so I used to chairs for a dip station.

Comment #87 - Posted by: smith at August 15, 2005 3:18 PM

Did "Elizabeth" in 8:31. I didn't have any rings, so I used to chairs for a dip station.

Comment #88 - Posted by: smith at August 15, 2005 3:18 PM

Crossfit Cisco - Brand already posted.
Jonathan and Brecker, training around injury, trained lightly. A bit too light, in hindsight.
21-15-9 of squats, hyperextensions, and pushups.
JK 3:41
Bricker 5:28
Then skills work on cleans.

Comment #89 - Posted by: Jonathan K at August 15, 2005 3:24 PM

95 lbs cleans
Ring dips

20:00 with lots of sets broken but more rest than necessary from sharing weight and rings.

Comment #90 - Posted by: Neil Eldridge at August 15, 2005 3:47 PM


subbed 16kg 1h snatches for cleans (20/20, 15/15, 10/10)
ring dips.

Comment #91 - Posted by: brendan melville at August 15, 2005 3:51 PM

21 cleans x 120lb 42 bar dips
15 cleans x 120lb 30 bar dips
9 cleans x 120lb 18 bar dips
Need work on "squat form"; not getting down low enough.
Finished with three sets of dead lifts (190, 240, 204 x 5)

Comment #92 - Posted by: Paul 141 at August 15, 2005 4:08 PM


Squat cleans x 135, and ring dips. All sets were broken , except for the last set of ring dips. I think I need to work on my front squats.

Comment #93 - Posted by: Paul Si at August 15, 2005 4:13 PM

sub'd 115lbs for 27 reps
sub'd 95lbs for 18 reps


squat cleans were unpleasant, difficult and fun. my form was decent. but i couldn't get more than three in a row without taking a short break.

ring dips were split into two sets per round(11-10, 8-7, 5-4). a nice break from the cleans.

another sweatfest!

Comment #94 - Posted by: John Messano at August 15, 2005 4:48 PM

11:08 as RX'd

power cleans @135#

bar dips, no rings. :(

1st post!

Comment #95 - Posted by: Tenacous "D" at August 15, 2005 4:52 PM

WOD as Rx'd

Comment #96 - Posted by: S at August 15, 2005 4:59 PM

115#, all sets broken, 28:37. But I would like to point out that this is my first time ever doing cleans, and I spent a good deal of time after my first set looking for a bucket or other vomit receptacle. I also ripped off a hard-earned callous. It prompted a nice exchange with some fellow non-CF gym goers. This is how it went:
Him: Dude, you shouldn’t do those if they make your hands bleed.
Me: Shut up and go back to working your calves and forearms...dude.
Him: Dude, why do you have to be all hostile?
Me: Raaaaalph!!!…. (my vomiting seemed to end his concern with my workout)
Him #2: What did you have for breakfast, man?
Me: Spaghetti-ohs; why does it smell?
Him #2: Dude, you had Spaghetti-ohs for breakfast?
Me: No but I thought if I said Spaghetti-ohs that you would go away quicker so I can finish my WOD.
Him #2: Your what?
Me: Go away.

Don’t you hate when people want to chat at the gym?

Comment #97 - Posted by: wally at August 15, 2005 5:00 PM

As last time, I subbed 105# for the cleans and used 15# weighted bar dips.

Like last time I couldn't keep up squat cleans for very long, did about 10 of them.

Todays time was 14:21, last time was 16:03.

I've spent a fair amount of time today with 75# doing front squats and squat cleans.

Comment #98 - Posted by: Rico at August 15, 2005 5:09 PM

7:55 - 1:30 better than 2 weeks ago!
75# squat cleans, most reps a2a, chain dips.

Comment #99 - Posted by: Lynne Pitts at August 15, 2005 5:15 PM

7:03- no rings so doubled # for bar dips

Comment #100 - Posted by: Jake at August 15, 2005 5:18 PM

Just back off a two week car camping vacation. Only exercise done was hiking and the scattered pullup if the park we happened to be in had a playground with something to hang off and there were no witnesses.

Today's WO


Power cleans with 135 lbs
Rings dips

Got all the reps done but the sets were broken especially the dips. This was my first time doing ring dips and I had major stability issues with it. I have to do more practice with light squat cleans before I start using them with rx'd poundages in the WOD.

Comment #101 - Posted by: DaNewf at August 15, 2005 5:21 PM

I should have read the comments before I did this one. I did power cleans 135# and bar dips (no rings)
8 mins

Comment #102 - Posted by: Travis B at August 15, 2005 5:22 PM

Did hang squat cleans instead
95IBS first two set where broken. All dip sets where unbroken, but did parallel bar dips. Total time was about 16min. After WOD I did two sets of incline dumbbell press w/65IBL dumbbell 1st set 12reps, 2nd 8reps.

Comment #103 - Posted by: Grant at August 15, 2005 5:24 PM


115 lb squat cleans ( broken )

Ring Dips ( unbroken )

Almost 5 minutes faster than last time!!!

Comment #104 - Posted by: Mel Jenkins at August 15, 2005 5:34 PM

Nice rainy workout. Rain in Albuquerque?

Jason: 9:27
Joe: 8:39
Did dips from the top of a pull up bar.
Vanessa: 13:31
Talissa: 19:33
Cleans: 65lbs. Doubled the reps for dips.

Comment #105 - Posted by: Joe M at August 15, 2005 5:36 PM

Great WOD using a fundamental weightlifting exercise and gymnastics movement. Total time 5:05 with power cleans from the floor & ring dips.

Comment #106 - Posted by: Greg Amundson at August 15, 2005 5:42 PM

I did a sissy sub of this workout with bar dips instead of ring dips and 205lb deadlifts instead of 135lbs cleans (don't know OLifting technique).
Time: 20mns and 36 seconds. I must say I don't feel great doing so many deadlifts in a set, I think my form starts going very wrong after a few reps without regripping/standing up again.

Comment #107 - Posted by: Mikael at August 15, 2005 6:08 PM

Thanks Roger and Novato Gymnastics for the great coaching! OW. I am a bit sore today. Thanks to Coach and Lauren for putting together an enriching weekend.

Comment #108 - Posted by: eva t. at August 15, 2005 6:11 PM

16:31 w/ some mods: 115lbs and broke sets of 21, 15 and 9 into pieces (10, 7, 4, etc), then mixed in bar dips after pieces. tried 135lbs and wasn't happening, especially after yesterday's pull up fest. arms are sore. 15 min elliptical warm up 14/14.

Comment #109 - Posted by: kevin o at August 15, 2005 6:15 PM

Highly modified Elizabeth
Single arm cleans 12.5kg Dumbbell(15,6/5,5,5/9)
And One Arm pushups (15,5,1/7,8/9)

Time 7:05

Finished off with 21-15-9
Backsquat 20kg
Sit Ups

Happy able to hold bar again,ROM good. I will start adding weight next week.
Tried to hold pushup on rings, feet on ground. NO GOOD

Comment #110 - Posted by: Fi at August 15, 2005 6:16 PM

Time, 15:59 (24 seconds slower than 050802).
Load, 75lbs.

Form feels a lot better these days. My shoulders are finally rotating far enough backwards, so that the weight feels like it is sitting in a nice, efficient pocket at the top of the lift.

Comment #111 - Posted by: brody at August 15, 2005 6:30 PM

CWUx3 (sans dips)

Me 11:21
used 65#s and jump stretch band for dips on reg bars (rings on backorder)

Tracy 10:44
used 20# bar and bench dips

Comment #112 - Posted by: Seb & Tracy at August 15, 2005 6:39 PM

bar dips, 75lb cleans

Comment #113 - Posted by: Jeff K at August 15, 2005 6:49 PM

Team Ruthless, Virginia
Ashley(95lbs Full Squat Clean) 6:38:90
Dino(135lbs Full Squat Clean) 4:21:00
Jeff(135 Semi-Full Squat Clean) 4:55:92

We are proud to say, that as of today, we have become the first Crossfit affiliate in the D.C. area. If you wish more information call me at 703-298-0633.

Comment #114 - Posted by: Dino at August 15, 2005 7:00 PM

Run: Lincon Park 2 1/2-5 Sets of Stairs-Time Apprx 50min

REST 20Min

Bench Press/
30X 135lbs/ 20 Sit-Ups(HighSlant)/ 20 Back Ext./Neck Rolls
4X 225lbs/ 20 Sit-Ups(HighSlant)/ 20 Back Ext./Neck Rolls
4X 225lbs/ 20 Sit-Ups(HighSlant)/ 20 Back Ext./Neck Rolls
4X 225lbs/ 20 Sit-Ups(HighSlant)/ 20 Back Ext./Neck Rolls
4X 225lbs / 20 Sit-Ups(HighSlant)/ 20 Back Ext./Neck Rolls
10X 185/ 20 Sit-Ups(HighSlant)/ 20 Back Ext./Neck Rolls
15X 135

Comment #115 - Posted by: Matt Durham-IAFF at August 15, 2005 7:01 PM

Last time - 13:03, bar dip numbers not doubled up
Today - 12:56
115# bar but 25, 18 and 11 reps to match weight.
Bar dips were 42, 30 and 18.
All sets broken. Good rush, no back pain at all.

Warm up was my last Navy PRT before retiring in a couple months.

Comment #116 - Posted by: Steve HB at August 15, 2005 7:09 PM

45 40kg full squat cleans, then 32 ring dips. Shared equipment with partner, 35:58.

Comment #117 - Posted by: StephenT at August 15, 2005 7:13 PM


We're still waiting...literally any hour now...

Miss you guys at TEAM 6 and TEAM 7! Will let you know when the baby gets here!

Hang Tough,

Capt Andrew

Comment #118 - Posted by: Thompson at August 15, 2005 7:24 PM

Stuck with power cleans, so I could get a good comparison - see my surprise below:

Today I did Brand X "pack" version of Elizabeth with 55# and Bar Dips - hmmm not perfect form on the dips but down and up as far as I could.


Two weeks ago it took me 29:20
(round 1 with 75#, 2& 3 with 65#)

This time it was still a butt kicking but I kept going pretty well and did more reps before breaking on the cleans, and went deeper on the dips. I wast thinking I had to beat 20:00 and about lost my jaw when I realized I beat my previous time by almost 10 minutes.

Comment #119 - Posted by: laurar at August 15, 2005 7:26 PM


subbed cleans with the dowel for the overhead squats with the dowel in the warmup.

I used just the 45# bar, as my next weight up would be 95#, and I'm not comfortable with that yet.

Also subbed make shift dip station (bench) for ring dips, so I just did two sets of each given (42, 30, 18).


Comment #120 - Posted by: tedw at August 15, 2005 7:33 PM


12lbs. bar for full squat cleans
Fixed bar dips, 1st set broke at 18

Comment #121 - Posted by: Rob M. at August 15, 2005 7:34 PM

time 25:00
21 reps @105
15 reps @115
9 reps @125
with ring dips,all broken sets but i think form was good. finished with 400m sprint, planche hold and some handstand practice

Comment #122 - Posted by: r.s.m. at August 15, 2005 7:46 PM

In my endeavor to take over for the missing Matt G, I had a double workoutday.
AM. Team workout was a crossfit swim of my own design: Swim around the bouy (about 10mins), 25 pushups, swim, 50 squats, swim, 20 burpees, swim, 10 dead buddy pickups to the fireman carry (alternating), swim, 20 pullups. Took 62 mins.
PM. Did liz in 11:23. Forgot about the squat cleans, but I woulda had to drop weight to do those. Power cleans were plenty. Had the rings for the dips. Lotsa breaks.
Nice post, Wally, classic exchange.

Comment #123 - Posted by: mark b at August 15, 2005 7:49 PM

bw=205. CF warmup. WOD as Rx'd. 11:20. Awesome workout.

Comment #124 - Posted by: joe at August 15, 2005 7:52 PM

Today was my first CF workout.

Started at 1 PM - Did the CF warm-up for 3 rounds of 10 of everything... didn't try to rush. Took 15 minutes. Substituted the dips in the warm-up with push ups because I thought I might need the energy for the "Elizabeth" dips.

Used 136 for the cleans... didn't do Squat cleans because I thought they had to be specified.

No Ring Dips... Substituted Bar dips and did 21 each of the rounds.

Finished at 1:50... so I guess my time on Elizabeth after the warm-up (starting at 1:20) was 30 minutes (ran to the rest room for 5 minutes).

With warm-up, 45 minutes.

Comment #125 - Posted by: Ernest at August 15, 2005 7:53 PM

There was some impressive skills shown off yesterday including the bar kips and backward rolls on rings besides the muscle ups, p swings and amount of people who did a backflip somewhere in the gym. Especially in the category of basic FX for first-timers and some powerful sprints. Great time with ya guys and gals and great site.

The short lil freak.

Comment #126 - Posted by: Blair Lowe at August 15, 2005 7:56 PM

Modified "Nancy", in order to catch up with the workouts I missed on Friday and this weekend.

5 rounds for time:
400 meter run
body weight squats x 50 reps

Total time: 17:27:01

Comment #127 - Posted by: Adrian D at August 15, 2005 7:58 PM

cfwu X 3
Elizabeth w/ 105# cleans and 2X bar dips
cfwu X 3

upped the poundage by 10# and still beat my last time by about 1:20. Thanks guys.

2 mile run - 15:30, 1 mile swim - ??

Comment #128 - Posted by: dan at August 15, 2005 8:14 PM


cleans with 95#

bar dips (x3)

Comment #129 - Posted by: robp at August 15, 2005 8:21 PM

Cleans done with full squat and 95# (bw 155#). Clean sets all (very) broken; Ring-Dips barely broken.

Comment #130 - Posted by: SethO at August 15, 2005 8:32 PM


I had to use 95# for the Cleans. I also dropped that down to 75# after doing five reps on the second set.

First set of dips was broken, but not bad. Second and third sets were unbroken.

This workout is really great. I felt almost every muscle in my body working on this one.

Comment #131 - Posted by: Kris at August 15, 2005 8:34 PM

WU- 1 1/2mile run
WOD- :12::33
Each set broken 1/2 way thru w/a 10 sec break so I could wacth the rest of the gym observe me dry heave while I worked out. Cleans were done w/100lbs. Probably move up in weight next time. Will be working on form until then. Great work out!

Comment #132 - Posted by: DJ at August 15, 2005 8:57 PM

CFWU x 3 @ 10 reps (Modified - no pull-ups or dips)

13:00 (Previously 14:17)

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

Comment #133 - Posted by: T. Cam at August 15, 2005 9:13 PM

105lbs cleans, bar dips.

4:23 Beat my last time by 1:02. Really excited about that. I really should have used more weight on the cleans.

Comment #134 - Posted by: David Knutzen at August 15, 2005 9:14 PM

*MODIFIED* “Elizabeth”

21-15-9 reps of:
Clean 40 KG - 10/11, 5/5/5, 6/3
11-9-6 reps of
Bar dips - 6/5, 6/3, 4/2

TIME: 14:26

Comment #135 - Posted by: Scott McAndrews at August 15, 2005 9:22 PM


The good- I did squat cleans the whole way
The bad- I had to do bar dips

Comment #136 - Posted by: Cyrus at August 15, 2005 9:26 PM

95 lbs cleans
Dips as perscribed.

Comment #137 - Posted by: Eray at August 15, 2005 9:47 PM

23:05 with 105 lbs, full squat cleans.

Ring dips unbroken.

Happy with my form on about 90% of them.

Had one failure on the 2nd rep of the set of 9. Ended up on my back. Thank god for my oly platform and bumper plates or I would have gotten hurt.

2 minute improvement with 10 more pounds.

Comment #138 - Posted by: Ahmik at August 15, 2005 9:50 PM

34 min

115 lb. squat cleans
regular dips 21-15-9

Barely finished that many. Having troyble typing this..,.gjk

Comment #139 - Posted by: ChadC at August 15, 2005 10:43 PM

Extremely deficient Elizabeth. This is my second ever WOD, I'm a 115 lb. female.

I did the cleans with only the bar, since I'm not 100 percent sure I'm doing it correctly! Made it through 21-15. Subbed bar dips and made it through 13-2 only. I only went for 20 minutes and stopped. Any more and I would have met Pukie.

As always, nowhere to go but up!

Comment #140 - Posted by: nicole at August 15, 2005 10:58 PM

Did this one a couple hours after yesterday's WOD (thruster pull up couplet x5).

Worked on form for the one and only true 'clean' (used to turn to power cleans halfway through each round). Dips on parallel bars with 25lbs extra


time is no comparison to old (pwr cln) times, but I am glad to have no excuse to avoid the form practice.

Comment #141 - Posted by: J Jones at August 15, 2005 11:07 PM

Still going through the motions on some of these excersizes. Man, Cleans are hard to do when you've never done them! So worked on 60lb bar to get form down. Michelle worked on 40lb bar to get form down. With lower wieghts we were just using our biceps to get under the weight. I'm trying to get as low as possible for the front squat, but it is UNNATURAL!

Also, I don't remember bar dips being so hard!

Still working up to being able to do these WODs. And having fun so far.

Comment #142 - Posted by: AdamY at August 15, 2005 11:12 PM

13-14 Minutes

135 cleans
Assisted Dips

Comment #143 - Posted by: Adam B at August 15, 2005 11:45 PM

As ediddy called me out I opted for full squat-cleans, below parallel, taken from the floor each rep. Weight as Rx'd for the squat-cleans. No ring access today so I opted for bar dips weighted with a 35# plate hanging from a belt and chain. This was murder.

BTW=150. 20:55.

Did yesterday's WOD nine hours later.


Comment #144 - Posted by: Dan Silver at August 16, 2005 1:43 AM

8:49 with 85 lbs. on the bar. Ring dip rounds profoundly broken.

Comment #145 - Posted by: Ted Zink at August 16, 2005 5:18 AM

15 minutes, cleans have markedly improved, good form with weight prescribed, dips no problem (bar) will look aat speed next time now that form is better

Comment #146 - Posted by: kaptphil at August 16, 2005 5:22 AM

Just started crossfit, got 12:10 on Elizabeth, with a clean of 50lbs

Comment #147 - Posted by: tim w. at August 16, 2005 5:46 AM

Used dip bar so doubled up on dips.
42-30-18 cleans were as Rx'd.

Comment #148 - Posted by: Jason at August 16, 2005 6:28 AM


good depth and form on cleans, bar dips.

Comment #149 - Posted by: Ben B. at August 16, 2005 7:36 AM

squat cleans
sub'd 2 times bar dips

Comment #150 - Posted by: Lino at August 16, 2005 8:04 AM

Forgot to time myself, but somewhere between 10 and 13 minutes. Used #20 bar for the clean squats, and bar dips not rings. (week 2 on Crossfit)

Comment #151 - Posted by: SQ at August 16, 2005 8:08 AM

5:25 as rx'd (power-clean)

Comment #152 - Posted by: mperry at August 16, 2005 8:58 AM

30 Minutes, most of my time spent on dips, with dips being broken and rest times in between

2nd Set Failure on Tris, all cleans completed

3rd set all cleans completed, Failure on rep 4 w/ dips

subbed ring dips for bar dips

Comment #153 - Posted by: C1ph3r at August 16, 2005 11:36 AM

9:18 with bar dips
2-Second improvement over last time

Comment #154 - Posted by: Wade W. at August 16, 2005 12:04 PM

115 lb squat cleans
1X bar dips

Comment #155 - Posted by: Mark G. at August 16, 2005 1:21 PM

About 15min. Bodyweight 150lbs.

I was truly inspired by the video of Pyrros Dimas training (posted in the exercises forum) and decided I would practice my form and just let the clock do its thing (without losing too much intensity). I did this one monday and today (tuesday) my traps are more sore than usual after cleans which leads me to believe my form is becoming more explosive and therefore better.

Dips done on a pullup bar.

Comment #156 - Posted by: bozman at August 16, 2005 1:59 PM

34 minutes. Still buttercup, but I'm getting there!

Had to drop weight to 120lb's after the first set of cleans. Was taking me way to long to do it at rx'ed weight. Subbed bar dips since no rings at gym.

Comment #157 - Posted by: Erik_B at August 16, 2005 3:23 PM

7:00 mins.
cleans done with 2 1.5 pood kettlebells
dips on regular dip bar.

finished with 3 sets of 12 wallball with 15lb medicine ball.

Definitely got my heart racing like crazy!

Comment #158 - Posted by: Pete D at August 16, 2005 4:12 PM

18:16. Squat cleans with just the bar. Not only are my legs still fried from Sunday, but I want to work on the form. Did 3x prescribed dips on bar working full depth. Ended up using some assistance, again to work proper form.

Comment #159 - Posted by: Norma at August 16, 2005 4:42 PM

WU 5:00 eliptical

power cleans x 125# 21(10,7,4) 15(6,6,3) 9(6,3)
bar dips


110 S/U

BW: 174lbs
AHR: 158

Comment #160 - Posted by: rocco at August 16, 2005 4:51 PM

Reduced the weight to 95# until I am sure my back is correct. Other than that heavy breathing and crashing on the ring dips were the limiting factors on time in this one.


Comment #161 - Posted by: Neal at August 16, 2005 4:51 PM

I know Matt G. lurks and is watching.

Diddy, nice job on the call out, but I couldn't bite.
115# power cleans, but very deep power cleans. Bar dips.
14:09 Probably worse than before, but there.
WU was sprints and shooting; sit ups and good mornings (115# 5x5)

Dan: Nice work. Promise not to hurt me in Vegas.

Comment #162 - Posted by: Ron N at August 16, 2005 4:53 PM

Didn't feel like nice work while I was doing it and, in comparison, still doesn't. Thanks though.


Comment #163 - Posted by: Dan Silver at August 16, 2005 6:03 PM

day behind -

sub bar dips 2:1

cleans 21(7,7,7) 15 (5,5,5) 9 (9)
bar dips 42(14,14,14) 30 (10,10,10) 18 (18)



Comment #164 - Posted by: Murph at August 16, 2005 7:35 PM

Got a little back tracked on the WODs. Subbed bar dips for Ring dips (very wobbly bar) and finished in 5:40.

Comment #165 - Posted by: John at August 16, 2005 8:27 PM

9:40 as Rx'ed.

BW = 163.

Still a little sore from the CF gymnastic seminar, and more than a little sleep deprived! Time for bed....

Comment #166 - Posted by: Scott H at August 16, 2005 10:04 PM

on the road, so I had to make it up...

21/15/9 of:
using 2,1 Pood KBs cleaned, then front squat
renegade rows with the KBs

(KBs, don't leave home without them.)

Time 19:21

Comment #167 - Posted by: jeftyg at August 17, 2005 12:02 AM

Had the flu all weekend and still feeling it a little today. Decided to do this WOD instead of the one for Tuesday since I need to work on dips and cleans.

Did 4 cleans at 135 lbs before realizing I hadn't started the damn stop watch yet. Switched to 115 lbs before starting again.

Time: 23:55:95

Half of dips were jumping dips.

Not bad for having the flu :-P

Comment #168 - Posted by: Russell Jackson at August 17, 2005 12:27 AM

12.43 total
bw 84
r1 5.30
r2 4.27
r3 2.45

Comment #169 - Posted by: Tim 'crack' H at August 17, 2005 12:49 AM

7:22 95 lb cleans bar dips(broken on dips)

Comment #170 - Posted by: johnl at August 17, 2005 4:39 AM


1:18 pb, sure did not feel like it...I feel better now knowing it was an improvement.

Finished with some ME front presses, push presses and push Jerks.

Comment #171 - Posted by: Jerry Hill at August 17, 2005 5:34 AM


Wary of cleans, as always. Back is way tight now. Tore skin on hand. Ring dips varied in sets of 4-10 reps each.

Comment #172 - Posted by: MikeY at August 17, 2005 5:53 AM

Subbed one leg squats for cleans. Ring dips were reduced to singles in last set.


Comment #173 - Posted by: Christian Lemburg at August 17, 2005 5:56 AM

15:27 with 95lbs for complete squat cleans and ring dips as Rx'ed.

Comment #174 - Posted by: B_White at August 17, 2005 6:46 AM

Done a couple of days late and a lot of pounds short, for form over time as I'm severely sleep-deprived this last week.

Broke everything into smaller sets - 7 cleans/7 dips three times, then 5/5 x3, then 3/3 x 3. I know this doesn't get the effect Elizabeth is supposed to, but I just couldn't do it the "right" way.

So, anyway, with strict form (butt to ankles every time, deep bar dips subbed for rings), it went like this...
Round:clean weight (lb)/dips
Time? Didn't time it. 20ish minutes, with several breaks.

At least my cleans are getting better! (Less "plie" and more "squat" if ya know what I mean)

Andy M

Comment #175 - Posted by: madsox at August 17, 2005 7:14 AM

After doing "Lizzie" with 135 a couple of days ago, I felt that I really wasn't strong enough to throw round 135 like that. Went back today (rest day) and redid this with 100lb. Maybe could go up 10 - 15lb more but for now I feel in control of the weight and will probably stick with it the next few times till leg strength comes up a bit.

11:15 as modded
21 - 15 - 9 rep rounds of:
100lb squat clean; and
Bar dips (w/ 20kg db)

Cheers, kempie

Comment #176 - Posted by: kempie at August 17, 2005 7:27 AM

As directed by Coach, all cleans done squat style. Previously I would have done power cleans unless otherwise directed to do squat cleans. I have to agree there is a tremendous difference.

Subbed weight down to 105 lb and did ring dips. Time 28:00

Comment #177 - Posted by: John at August 17, 2005 7:49 AM

13:45, used 95 lbs for clean, 42/30/18 dips
all clean sets broken:
dips broken as follows: 30/12, 15/10/5, 10/5/3
smoker, forearms are really sore after yesterday + today's workouts!

Comment #178 - Posted by: mfbunch at August 17, 2005 8:52 AM

19:16 - as Rx'd with full squat cleans

About twice as long as my last encounter with Lizzy, as done with power cleans. Cleans were mostly doubles and singles. Ring dips are improving, mostly triples. I'm toast.


Comment #179 - Posted by: T_Sprague at August 17, 2005 8:55 AM

65# Squat Cleans
Bar Dips


Comment #180 - Posted by: RyanA at August 17, 2005 10:51 AM

cf wu

3 sets (21, 15, 9)of:
cleans [11,6, 4], [5,6,4], [6,3]
dips 21, 15, 9

time: 00:11:01

Comment #181 - Posted by: 4 at August 17, 2005 11:42 AM

10:24 full wieght sets broken into 10s and 5s

Comment #182 - Posted by: Ian D'Ambrosia at August 17, 2005 12:53 PM

12:32. I did this at the end of a 16 hour day, and lolly-gagged my way through it. I split everything except the last 9 cleans.

Comment #183 - Posted by: barry cooper at August 17, 2005 12:59 PM

14:42 135 lbs. Cleans went to full squat; all sets broken mostly into 3's. After, ran to cool off- 2 miles soft sand.

Comment #184 - Posted by: Monte at August 17, 2005 2:55 PM

8:10 as rx'd

Comment #185 - Posted by: T.Rain at August 17, 2005 3:02 PM


Used 115# for cleans. Form was fair -- got most of them as decent squat cleans, several devolved into power cleans. Flat out missed one; lost concentration and didn't get under the bar. Probably need to go lighter next time and work form.

Bar dips, 1:1 sub. Need a lot work here.

No where to go but up!

Comment #186 - Posted by: RickB at August 17, 2005 6:19 PM

Thursday 180805 AM
21X 40Kg Clean (A2H) Broken
21X Dips (Bar)
15X 40Kg Clean (A2H) Broken
15X Dips (Bar)
9X 50Kg Clean (A2H) Broken
9X Dips (Bar)

Pleased with my cleans great form if I say so myself

Comment #187 - Posted by: Joe_b at August 17, 2005 10:58 PM

Forgot my time 17:08

Comment #188 - Posted by: Joe_b at August 18, 2005 4:50 AM

6:22, down nealry 1 minute from my previous 7:20 effort. Subbed bar dips 1 for 1. Good news: the shoulder felt good, but it's the reason I didn't up the dips. I think it's 90% healed now. Form on the cleans went to shit, but I still got them done. Felt GOOD!

Comment #189 - Posted by: Scott Kustes at August 18, 2005 5:27 AM

Around 8:49, forgot my timer
Last time I did "Lizzy" I did squat cleans
this time did hangs
used 95lbs
no rings at gym, wore 15lb weight vest for dips
sets were broken a little

Comment #190 - Posted by: McCloud at August 18, 2005 5:27 AM

John 10:20
JR 15:30

First time doing ring dips. Man what a difference.

Comment #191 - Posted by: J Ross at August 18, 2005 12:01 PM

1st set of 21 was:
7@135lb, then 6,6,6@115lb (couldn't handle the weight) All power cleans as I don't have the skill for squat cleans yet.
7 unassisted, 18, broken, with 100lb assist
2nd set with same loads, broken.
3rd set with same loads, unbroken.

Power cleans: 6@115 then moved down to 65lb- broken to 21
Dips: 100lb assist for 10, then moved up (down) to 150lb assist to finish
2nd and 3rd sets with same load, 2nd set broken, 3rd sets unbroken.

bought Cross Fit Journal 11 on the clean- will start practicing to learn how to do clean squats tomorrow if I'm able to move after WOD

Comment #192 - Posted by: Harkonnendog at August 18, 2005 12:46 PM

sorry, each of us did it in 8:30

Comment #193 - Posted by: Harkonnendog at August 18, 2005 7:42 PM

As Rx'd 17:31. Took 5 minutes longer than last time @110lbs

This time with 135lbs, my form deteriorated, ended up doing power cleans on several. Ring dips where much better.

Probably should go a little lighter next time to focus on correct form.

Sets as follows:
SC 7/7/5/2, 5/3/2/3/2, 4/5
RD 7/7/7, 5/5/5, 9

Comment #194 - Posted by: TroyD at August 19, 2005 6:58 AM

bw 210 age 45

Power cleans and bar dips, Elizabeth 6:21.

Comment #195 - Posted by: DDM at August 20, 2005 4:26 AM

still doing power cleans.
time: 9:03
1 - 15/6-----10/7/4
2 - 9/6-------5/5/5
3 - 9--------5/4

Last time 8/2/05
power cleans --- ring dips
1 - 10/5/6--------10/6/5
2 - 9/6----------- 7/4/4
3 - 9 -------------- 9

Comment #196 - Posted by: nisei at August 20, 2005 9:14 AM

pretty good workout

Comment #197 - Posted by: dross at August 20, 2005 11:06 PM

135# squat cleans (7,4,4,3,3), (5,5,3,2), (5,2,2)
ring dips (7,4,4,3,3), (6,4,3,2), (5,3,1)

first time doing all squat cleans, felt a little under the weather


Comment #198 - Posted by: Ben at August 22, 2005 3:55 PM

Did this w/o on August 28th - better late then never...

BW - 230#
time - 7:45, first time ever.

used two 2 pood (70#) Kettlebells
Did power cleans, very little/no knee dip.

Great w/o! Another way to get smoked....

Comment #199 - Posted by: Tom Corrigan at August 31, 2005 8:46 AM
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