Sweet..my first Elizibeth, sounds like fun!

got my rings recently...nice way to put em to the test...

So do 21 cleans followed by 21 dips, 15 cleans followed by 15 dips, ect.?

Is this the squat clean or power clean? I'm assuming the squat clean. If I do regular dips how many dips equates to a ring dip.

21 cleans, 21 dips, 15 cleans, 15 dips, etc etc

Squat cleans unless otherwise specified

I've seen both 2 and 3 regular bar dips subbed for a single ring dip. not sure what the official crossfit sub is.

Great,

My chest is still hurting from last weeks crazy amount of dips....

After doing ring dips for the first time last week, I definitely agree with 3-4 bar dips for proper subbing.

If you can get rings, do so.

So imma be doing 63 / 45 / 27 dips?

:S the Reaper's gonna be standing right next to me during that!

bw 72kg
bench 5x5 @60kg

wod
"Elizabeth"
used 50kg for the cleans
time= 9:19

14:00, including a brief interlude when my dog got out of the yard.

18:18. About the same as last time. Given the week off and generally bad diet as of late, I guess I am not suprised. Had to sub front squats at 65# for cleans - my back was bothering me this morning. Sub'd 3x bar dips (63-45-27). Used some assistance to work full depth. I need to practice setting up my rings so I can work the prescribed movement, even though I will probably have to start with negatives and jumpers. I just don't think I am going to get there with bar dips. Ended with hollow rocks.

BW - 250 lbs

11:08.....blew my previous time away (around 20:00)

still working on ring dips can do about 12 before failure, then negatives for the rest

BW-165 lb

18:05

21 squat cleans w/ 2 40 lb db's
42 chair dips with exercise ball, 40 lb db in lap
15 squat cleans...
21 chair dips...
9 squat cleans...
18 chair dips...

All sets broken. First time to do proper squat clean form and double prescribed dips to sub for ring dips. This added about 10 minutes to my previous Elizabeth time. Plus I have a huge knot under my left shoulder blade. I have a hunch that we're doing HSPU's tomorrow.

Question: do people do the full warmup everyday or skip the exercises that are covered in the WOD?

21/15/9 Squat Clean 65#
42/30/18 dips
Approx 15 min.

CFWUx3, then
15:21 as Rx'd.
All cleans roughly broken into 5's. Ring dips in 10s. Includes a lot of transition time - at commercial gym I hang my rings on the third floor, but cleans must be done on first floor (in NYC everything is up rather than over).

Kevin, I typically skip the parts of the CFWU that are part of the WOD.

Weight was 115# and subbed bar for rings. Once done I noticed my time was too fast so i need to double or triple the dips until I get my rings, and up to full weight.

7:26

09:00

What's that pup eating out of that bucket?!

Dan = 8:45 - #95 BB - HR 157 - ring dips
Monique = 10:13 - #35 BB - light gravatron dips

Our gym just got paralettes and rings.

1st time doing Elizabeth with rings. Interesting going to failure on the rings - it goes quick.

BW = 85 kg

10:22

felt crappy today.

BW 195
subbed ring dips for bar dips(no rings available)
42-30-18
cleans 21-15-9

time 9:00

32:05
First WOD with my new rings.
Used 65# for squat cleans.

Threw in an aerobics/step class to make up for lack of cardio in CrossFit....

8:44
Squat cleans 60K/132lbs+clips 2lbs? 21,15,9
Bar dips 42,30,18

1st time in about 3 years for doing squat style cleans. They felt really good. That is if you ignore the pain and the 180+ heart rate. Of course I've done a boat load of split cleans and front squats so I'd be worried if the squat clean was difficult.

First timer, here. I'm an instant fan of this community.

Former competitive tennis player, scrub triathlete and Krav Maga level II performer. Let myself go the last year.

Squat Clean 20lb DBs 12-10-7
Push ups (to exhaustion) 12-8-4

Great workout. Exposed my myriad weaknesses.

how do i find out what you do for a recomended warm up?
thanks.

9:44, as rx'd, first time doing ring dips...they are much harder...

Nick go to Lynne Pitts' FAQ's under Friends of Crossfit, for warm up info.

BW=165
8:28 with bar dips. A 50-sec increse over last time. Finished with 10x100yds at a 15 sec-per 100 pace with one minute breaks.

CFwu then

11:37

21/15/9 Cleans 135# shallow ROM, Rt. knee creaking.
42/30/18 bar dips

followed with 95# squat cleans for form.

Thought I had done this before with (95#)but couldn't find my time.
18:22
Used 115# and it still kicked my A$$.
cs 115# 7,4,4,4,2
ring dips 10,11
cs 115# 4,4,4,3
rd 10, 5
cs 115# 1,1,2,1,4
rd 9

BW: 187

TIME: 7:59 WOD as prescribed.

This one kicked my butt! I love this stuff!!

cfwu x3 w/ reduced pullups

focus: handstand work

WOD: 6:39 w/ 115# power cleans...power cleans because i pulled either a hamstring or butt muscle working on my squat flexibility the other day, and now it hurts to go into a full squat. this time is over 6 minutes off my Elizabeth time w/ squat cleans which teaches me two things:

1) my leg strength is a relative weakness (already knew this)

2) you are absolutely fooling yourself if you think doing Elizabeth w/ power cleans is in any way comparable to Elizabeth w/ squat cleans. seriously, i feel cheated...damn butt.

19:04

I lowered my weight from last time on the squat cleans to 30# so that I could actually do the squat clean properly. My sets were broken. I did single bar dips assisted.

First one after several day forced lay off(head cold), and boy did this hurt. Backed off to 95# and 2xbar dips.

9:20

15:12 (bar dips)

thanks steve!

BW: 191
Time: 7:45 WOD as prescribed

Team Mosul challenge was to break 8:00. Didn't think it was possible, but MGV pushed us hard.

6:30 - 80# hang squat cleans, ring dips. Hang squat cleans rather than full cleans because my still scabbed and bruised shin and knee injury from the last "Kelly" WOD won't allow a bar to be dragged across it.

4:27 as rx'd
2 da floor sqt cleans
ring dips

13:56

25lb db squat cleans
double # dips using chair and feet on window sill

time= 4:38
1:07 better than last time. Used 1.5pood KBs for cleans. dips were on power rings. I forgot and did not do all the cleans as squat cleans. Next time I will. I'm sure my time will suffer but after the WOD I felt that I cheated my self for not doing them that way. Warmed up with 2 rounds of KB slingshots, 35lb plate moons, KB swings(5-two arm, 10-one arm, 10 DARC), then boot strappers. Afterwards worked on KB bent press and bottoms-up press.

Talissa: 14:09---55lb clean and doubled dips for ring dips
Thayer: 21:24---55lb clean & doubled dips w/ 30lb assistance(level 6)

10:39

I have a question on ring dips: Do you keep the straps to the outside of your arms, or between your arms and rib cage? Thanks.

Ray

For those of you that were wondering about Operation Joey Part II, the filming is happening this week, so stay tuned, its coming soon!

19:49
95 lbs for cleans - shoulder joints felt real sore
Ring dips - getting much better at stabilizing on these now.

~25 min.

Pure form on the cleans with 135#: all catches were below parallel, then to rock bottom, then to full extension. Ring dips are one of my greatest weaknesses, all ring dips were negatives, or jump ups, or assisted. Brothers & sisters, I will prevail some day, then on to the muscle-up !

Diddy, you're so right about the squat cleans. Whole different animal as I'm learning. Until about 2 months ago I was strictly a power clean guy. Then I got schooled hard.

After a year+ on the protocol I'm still discovering wide vistas of unexplored fitness opportunities. Thanks to Coach & Coach, and the community at large.

(19:45)
100lbs squat cleans
42,30,18 bar dips
This will be the last time I carry weighted bar all the way to the park...ouch

Ray V. - straps outside the arms.

Kelly,

Thanks, that's the way I did them today. 1st time with rings.

Ray

21 Cleans
63 Bar dips
15 Cleans
45 Bar dips
9 Cleans
27 Bar dips

12min 54sec

21 squat cleans 135#
63 dips
15 squat cleans 135#
45 dips
9 squat cleans 135#
27 dips

17:53

25:23 for 45 45kg cleans then 45 ring dips. Sets of 5, mostly.

6:34 with regular dips, rings coming, 1:24 better, 7:58 last time, 9:35 before

32:20, Squat cleans per Coach, technique over weight 21 x 115#, 15 x 125#, 9 x 135#. Ring Dip as prescribed. And I nearly puked...

“Elizabeth”
21-15-9 reps of:
Clean 125# (power cleans,broken)
Ring dips (broken)
TOTAL TIME=14:04
previous on 8/2/05 was 125# & bar dips+35# plate=13:42

squat cleans!

sub'd 115 x 14 reps
sub'd 95 x 31 reps

21:23

8:00 as Rx'd

Wife:
7:26 - w/ 85# power cleans from the floor & assisted ring dips -- 52 sec PR.

As Rx'd
All power cleans
Dips on rings
12:29

Almost a 5 minute improvement
Amazing what quitting smoking will do

135lb squat cleans
bar dips *2
18:00

A couple minute improvement from last time... not bad.

9:50 as rx'd. Over a minute slower than last time...oh well, time to start working harder

xfit warmup
135 lb clean
Bar Dip x 3

total time = 20:16

4 minutes and 20 seconds better than last time!! Woohoo!

21-15-9 x 135 (all sets broken except the 9)
funky form...more of a power clean followed by a pseudo-front squat.

3x Bar Dips (assisted)

10:19, 105# cleans, bar dips

Very poor performance on this one. For some reason, the cleans were extremely rough. The only difference between this time and last (~5:00 minutes better last time) was that the bar rested 2-3 inches lower on the floor, since I actually had an O-lifting platform this go-around. It's a mystery.

9:22

Almost a minute slower than last time, not sure where I went slow.

All power cleans from floor. 2x rx'd bar dips.

Executed in ~ 35:00 (was helping others).
R1: 21 @ 65lbs, 64 bar dips.
R2: 15 @ 95lbs, 45 bar dips weighted with 10lbs.
R3: 9 @ 105lbs, 38 bar dips weighted with 25, then 0 lbs for completion.
-Additional HS static duration effort and L-sit.

First time doing crossfit.

All power cleans from the floor.
2x bar dips.

All sets broken.

25:13

I'm excited to get into this. Just another jiu-jitsu/judo guy.

Greg

finished at 22:45 did triple the about of dips due to not having rings

17: 30
Cleans with 115 lbs.

13.00
subbed clean pulls for cleans
rings dips split into 5's

Hi all,
Workout as follows
Lisa Squat Clean (lift, dump, and go) 100#'s 21,15 9; Dip (bar)11,5,5;5,5,5;5,4. Bdw. 130#'s. Duration 15:00.

Jon Squat Clean 155#'s 14,12,10,8,6 (50 reps total); Ring Dip 19,16,13,10,7 (65 reps total). Bdw. 176#'s. Duration 11:50. Average HR >165...pant, pant, pant.
Until tomorrow...

First Elizabeth

Subbed 3x Bar Dips for Ring Dips.
Stopped stopwatch by mistake and lost several minutes, but approximately 19-20 mins for the workout. I can't believe there are guys on this board who can do this in under 10 mins. Unbelieveable.

23:00, seems to like me this cycle...sets broken down into 7-7-7,5-5-5,3-3-3...1st 7 cleans @ 115, then down to 95,dropped to 85 for the next round, and back to 95 for the last...all dips done on bar as rxd...no rings yet and not enough strength yet to do triple the amount...always pressing forward though

9:24
fighting through a head cold

I've been out of the loop for a month due to Marine Corps training. 3 mile run WOD at 6:40. Happy to finally be back.

Me: 9:08.1.

Julian: 10:10.5.

95# squat cleans from the floor.
ring dips.

"Elizabeth"
Lowered weight to 95#
Full squat cleans
Dips 2 breaks, one break, no break
16:30

This one is so brutal...

BTW=150. 135#. Full-squat cleans (thanks again, diddy). Rings.

18:15.

My throat is raw from catching the bar.

-D.

Subbed bar dips for rings (will try to get into the gymnastics room at school for the next WOD with rings...). All sets unbroken.

Cleans were full squat. Set of 21 was 3x7, set of 15 was 8,7, and set of 9 was unbroken. Really tired and hot today!

16:35

125# full squat cleans
ring dips
Still rehabin' my shoulder, I got better stability by closing the 50cm spread. first ring dips WOD in several months!) ya-hoo

BW 160lbs
As Rxd
7:55

I did it in 9:09, however with the major caveats that a) I used 115#, not 135# (which is dangerously close to my one-rep-max C&J) and b) I did mostly power cleans, not squat cleans. First set of ring dips broken 15-6, rest unbroken.

In order to compensate for not doing squat cleans, after the WOD I did 21 more full squat cleans (ass-to-ankles) using 115#. Now I am kind of sore.

Tariq

21:33
135# Cleans (squat ouch!)
Ring Dips

Still Broke, but increasing the reps, form getting better and I shaved 6:27 off of my last elizabeth. Cool

Dealing with a screwy knee and a nagging wrist injury, subbed 115# (propped on blocks for proper height) power cleans rather than squats for obvious reasons.

Dips were all on rings, broken 10-6-5..5-6-4..5-3-1

9:35

13:40
First time using my rings. Definately adds some difficulty to this one.
Good workout.
Hoping to make big improvements on this.

Modified "Elizabeth" WOD for group Moffett:

95lb Squat Cleans x 45 reps
100 Wallballs w/10lb medicine ball
90 pushups
30 dips

Total time: 22:00

bw-200lbs 5:25 ring dips are killer

10:40 as Rx'd. First Elizabeth with ring dips.
All cleans were A to A.

Bodyweight 150.

Using a 50kg weight, 21 cleans, 42 dips and so on. 21.28. Weight was good, but go faster next time.

9:00. First time doing cleans for a long time so I did the following. No rings so I did dips on bars. 135 next time for cleans!

21 - 95lbs
15 - 105lbs
9 - 115lbs

as rx'd 9:21

drove into the office and did the following:

2 mile run 13:50
70 meter sand bag carry
10 swings (2 pood kb)
70 meter sand bag carry
10 swings
70 meter sand bag carry
40 flutter kicks
100 meter jog
100 meter 2 pood kb carry
100 meter sand bag carry
100 meter jog

sandbag weighted 160#

RLTW

Dave: 13:50, 95# cleans and doubled regular dips for ring dips
Vanessa: 9:46, 65# cleans and doubled regular dips for ring dips

11:40

First time back on the rings since July, and the cleans were sloppy.

8:38
80# squat cleans, ring dips. Slower than last time (with 75#) but faster than the time before. Felt like s$*t.

Team Ruthless
CrossFit Virginia
Brian/4:28
Dino/5:00
Johnny/5:02
Adrianna/6:37 (95Lbs Clean}
Pete/7:32

As Rx'ed

6:35
135 lb. Power Clean
21-15-9 Chain Dips

10:45
75

I should probably caveat my time with "Power cleans," but my understanding is that "clean" means "clean" without implying squat or power. If one or the other is prescribed, it will be specified (compare Saturday 050625 and Sunday 050605). In addition -- unless I am remembering Coach Burgener incorrectly -- a squat clean is nothing more than a missed power clean.

I'll probably never hear the end of this...

14:23 (4:02 improvement over last time)
45lb bar and butt-to-ankle cleans
jumping ring dips

11:04

Went with squat cleans this time around.

10:29 with 95 lb ass to ankles squat cleans and ring dips.

I wasn't going to do this today. I did the "broomstick mile" with a group this morning and showed a bunch of people how to do cleans at work, so I was just going to rest up for the seminar.

However, when I got home I watched my wife get a 4 minute PR and I got inspired.

A couple of months ago, right after I got my bumper plates I did "Elizabeth" under identical conditions. It took 26 minutes. I remember standing around a lot thinking about doing another clean. I couldn't do more than 2-3 squat cleans at a time. Today it almost felt like there was no weight on the bar, and the dips felt like nothing. I didn't even rush and my time improved by 16 minutes.

I was getting worried that all of the weight I was losing on the zone would make me weaker, but I guess this proves that it was all fat.

12:40 as Rx'd....2:00 worse than last time

Time: 10:24.16

One minute and fourteen seconds better than last time.

Comments:

After seven reps on first set, I had to drop down to 95# or I was never going to finish the workout. This is an improvement from last time because last time I had to go to 65#.

I had a cerebral flatulence on the first round and did pull-ups instead of dips. I kept going to the other rounds and then did 21 dips later.

I did not sub 3-4 dips for ring dips. I just did regular dips. Last time I rang out that many dips, my chest hurt for over a week. I'd have spasms in my chest that made me think I was having a heart attack!

Me: 10:40
1st set 95#s but wasn't getting full squat. Dropped to 65# last 2 sets

Tracy: 16:55
30#s
bench dips

As RXed.

Total time: 18:43

R1: 4:41, 3:03; total: 7:44
R2: 4:58, 2:11; total: 7:09
R3: 2:34, 1:15; total: 3:49

Queasy for at least an hour or so afterwards, so i think i was doing something right! Felt faint a few times when resting between cleans, too.

First round of cleans got 11 straight, but from there is was all downhill. Most rounds were 1s and 2s, with a couple of 3s, 4s and 5s here and there.

Dips were equally pitiful. Couldn't get more than 5 in a row.

Some cleans were power cleans, others legs gave way too much and ended up in a deeper squat than i could handle with clean form.

Probably should have used a lighter weight, but overall don't think things were too bad. Back feels okay.

Compared to last time Elizabeth came up, feel like i didn't do too badly. Although i got a much better time last time, i only used 90# (time then was 11:39).

Goofed up and reset timer before recording time.

"Only" used 95 LBs, but really focused on doing squat cleans instead of more typical power cleans. Dips were 10/6/5, then 8/4/3, then 5/4.

Note to self: 95 LB squat cleans are HARDER than 135 LB power cleans!

First WOD using my newly made pvc rings. Thanks to Misha Bigos for the idea and Don Woodson for suggesting the pipe be filled with sand to prevent kinks (See Poorman's Rings thread under Equipement on the message board). They turned out pretty good and if I can do it anybody can. I already had the straps, duct tape and sand. The pvc pipe and hockey tape cost less than $10.00CDN

18:46
135lb power cleans
ring dips
all sets broken

I cooled down with some lightweight squat cleans. Even at the lighter weight my squat cleans are kind of sloppy. Still developing form.

- Ran 3 Miles this morning - 26.50 (adductors still hurt like a mother from Saturday at Brand X).
- Practiced Clean and Jerk (95#) with my new bumpers and O-bar in the parking lot at work for an hour. Had them delivered from BFS to me at work and the guys in receiving said, "Next time, let us know when you're getting a shipment this big."

Saving Elizabeth for morning park workout w/ my friend, Graham. We've been waiting for a few weeks to toss some rubber around and that day has finally arrived!

10:00 w/ 95 lb power cleans and dips on parallel bars.

9:28 as rx'd but used bw for power cleans (170 lbs) instead of 135 lbs. Did 135 lb squat cleans last time and only finished a couple minutes faster. I guess that shows how significant the metabolic effect is from the squat clean.

Kim: Wall ball 6 lbs, assisted bar dips
10:04

Chuck P: Cleans 100lbs, ring dips 40lbs assist
16:16

Oops. Last time i used 120# (not 90#) with a total time of 11:59. Amazing what a difference 15# makes. Either or i just sucked today. Probably the latter.

Since the last couple of times Elizabeth has come up I wussed out on squat cleans, I dropped the weight to 85lbs today. Have no rings yet, so did weighted dips with 15 lbs.

Todays time was 15:20. Kinda cheated on about 5 of the cleans(didn't squat very far). Dips were almost easy, if I don't have rings by next time I'll up the weight on them.

*MODIFIED* “Elizabeth”

21-15-9 reps of:
Clean 135 pounds (modified to 52.5Kg = 115 pounds): 7/7/7, 5/5/5, 3/3/3
Ring dips (modified to Bar dips): 7/7/6/1, 7/5/3, 5/2/2

TIME: 19:06

This is the first time that I have been able to compare my WOD performance to a previous performance of the same WOD. I am psyched because I have made some small progresses. My time was slower and I am still modifying, BUT today I was able to use more weight on the cleans and rather that only doing 11, 9, and 6 reps on dips, I was able to do the prescribed reps (albeit in broken sets). Slowly but surely I am improving.

A bit tired after a half marathon this weekend, but here it is anyway...
Clean 60Kg
21 - 7, 5,5,4
15 - 5, 5, 5
9 - 5, 4

Dips - Parralel Bar Dips 2 x Ring Dips
42 - 21, 15, 6
30 - 15, 10, 5
18 - 9, 9

Total time 25.41

7:06 as rx'd + a big chest workout at 0630 this morning with T rain and a new crossfitter.

13:59.4

First 21 reps were squat cleans. Switched to power cleans as i became a little more unstable.

Had to go light on the cleans since it was my first time. Did some warm up squat cleans with only the bar and practiced different intervals of the full exercise - just a hop and a shrug from thigh level, then an explosive squat from the bottom, then some cleans from the waist, then put it all together and started adding weight.

21 squat cleans 75#
42 dips
15 squat cleans 85#
30 dips
9 squat cleans 85#
18 dips

24:52

followed up with a 6:12 miler

CFWU x 3 (Modified - No Pull Ups or Dips)

20:25 (All sets broken - Power Cleans)

1st time using the rings. Boy was that tough! But it was better than 3 or even 4 x regular dips

18:44 with mods

used 95# instead of 135#
closer to power cleans than full squat cleans
ring dips broken
split times: cleans/r-dips
round 1 - 6:46 2:23
round 2 - 4:55 1:16
round 3 - 2:57 0:28

21:45
3x bar dips

Variation of this workout at Brand X (Pack version)
3 rounds for time
run 400M
DB clean & press x 30 (15 each hand)
pushups x 30

Pack WO with 20# db (Big dogs=50#)
2 rounds of pushups no knees, 1 round with knees

about 30-35 minutes. OUCH. I actually got a stitch in my side doing the cleans

Plus: I got 17 kipped pullups before the workout and wasn't even disappointed when I didn't get my chin over on # 18.

Oops posted this workout on the wrong day. ^^^ That was variation of SUNDAY's workout.

I'll do elizabeth tomorrow.

Did yesterday's WOD today. 27:29
Will try to 'catch up' tomorrow

previous time 5:57
This time: 6:02

Cleans were definitely power cleans, dips were tough this time. I'll have to do more of them.

15:30 w/ 100# and regular dips.

Got settled in Baltimore, joined the gym in my apt building. Not particularly CF friendly, but open 24hrs, and when its empty there is no one to complain.

Elizabeth: 21-15-9 135# Cleans and Dips. BW 245. Cleans were power cleans, dips were 1:1 bar dips, b/c that was how I did it the first time, and it kicks my ass regardless.

Completed in 9:20, 25 seconds faster than the last time(my first time). Rings are on the way.
Andy

stupid newb mistake. . . did clean and jerks instead of cleans. At least it was good practice doing full C & Js.

20:21 - with multiple business interuptions.

old time with just squat cleans 17:47

7:22

- subbed one leg squats for cleans
- 1:08 improvement against last time

CFWU X3
WOD :13::11
(Cleans-10,5,6/5,5,5/5,4)
(Dips-21,21,21/25,20/15,12)

About ::30 slower this time. But on the good side I did the first set of Cleans w/rxd weight and then switched to 115lbs.(Whitch added a few sec's to my time) I also did 3x the ring dips vise 2x last time due to lack rings. I almost droped the weight the last few sets due loss of strength in hands. Awsome! I'm sitting here trying to type this w/ice on my shoulders.

CrossFit Sydney! Here we go....

Andrew H First WOD 40 kg Cleans 10 8 5 then 5 rep ring dips between 3.21
Angela H First WOD 30 kg Cleans 5 2 sets and hold ring dips 20 secs 15 secs did
Tim H as per 9.05 24 secs faster than may wooh hooh!

what fun!

95# power cleans - knees won't allow me to go down far enough for squat cleans - as rx. bar dips - 42,30,18. some mid back pain - probably because of bad form on the cleans.

oops. time was 17:13.

w/u: 2 x (10 each: cleans w/broomstick, situp, back extension, push-up), 100 x single under jump rope
wod: 10:30 (2:15 better than last time) w/95 lbs for clean
mods: 95 lbs, cleans morphed into power cleans by end of workout in effort to keep sets unbroken
1st set: 21 unbroken, 21/21 for dips
2nd set: 5/7/3 cleans, 15/15 dips
3rd set: 9, 18 both unbroken
quite intense
finished w/double-under practice, tried new tac: first set, every fifth jump a double-under for 100 touches, second, third set straight double-unders (most straight was four jumps), fourth set straight singles by 50, then 50 sit-ups to end

about 12 min.
Power Cleans & assisted bar dips

Performed 9/13/2005 am

21-15-9 Cleans (BTA) 115 on first 7, 95 thereafter/ Bar dips: @7:00

Cleans broken: 7.7.7, 5,5,5, 5,4
Dips broken 11.10, 10.5, 6.3

Based on other times, it's clear that bar dips hardly substitute for rings.

14:39
Cleans - 135x7,7,7 - 135x7,8 - 135x9
Subbed bar dips - 21, 15, 20
don't think I am quite up for the 63, 45, 27 rep scheme yet...
need some rings

bar dips
power cleans

11:11

10:44

Used 95 lbs. Did push-ups instead of dips. Used just the bar on the last set. Feels good to do a WOD, it's been a while.

Short on time (and energy) today, so only did
21-15-9 for regular dips with 85lbs power clean...

9:05

I didn't read this very carefully before going to the gym, so we subbed PU for dips.

Me:
21-15-9
60lb Clean
Graviton Assisted Pull Ups @ 93lb
16:00

Michelle:
21-15-9
40lb Clean
Graviton Assited Pull Ups @ 93lb
20:00

21 - 12 - 12 Went too heavy at 125
Chair dips.

13:45
45lb bar butt-to-ankle cleans
jumping ring dips
form much improved over last Elizabeth.

first time posting. been doing crossfit for just over a month; really enjoying the variety.

Clean 135#
21 broken
15
9

Bar dips
15
11
9

Concept II 8 minutes
Road Bike 16 miles 41 min.

Had to use 90 for Cleans. I was using Power Blocks and they were killing my wrists at 135. Did 84, 60, and 36 dips, no rings.

12:12

Didn't quite make it. 10:18. I'm pretty sure I can do sub ten next time this comes around if I'm feeling well though, I definatly was still feeling the effects of having a cold today.

Power Cleans and bar dips.
I'm still not comfortable enough with squat cleans to do them when I'm trying to perform and I don't have access to rings.

Did 5-6 sets of barbell finger (not forearm) curls afterward

- Chris

++++++++++++
++++++++++++

w/u=stairclimber for 21 min intervals, xf wu x2 with dips only on one set, no pu

12:00 flat,
but only used 95# (after 3 reps of 115 no way) and did power cleans, however did do ring dips:

11/10-2:45
19/3-3:00
8/7-2:16
15-1:18
9-1.17
9-1.22

ended with 7/5/3/1 for total of 18.00

then 35 seconds (broken) HS on bars
++++++++++++
++++++++++++

Double WOD day. Did yesterday's this morning and today's around lunchtime.

Had to drop the weight after ten reps in the second round from 135# to 115#. Form was really starting to suffer and many reps were more like power cleans than squat cleans.

sub 2x bar dips for ring dips

27:32

more than double the last go round with Elizabeth but I only used 95# back then. The weight makes a lot of difference.

10:47
Hang squat cleans w/ 135 lbs. Ring dips.

first time with "elizabeth."
full squat cleans @ 135#: 21/15/9
bar dips x 2: 42/30/18
all sets broken.
time = 13:52
BW = 164#

post-wod
5 rounds
back squat 3 x 225#
db snatch 30 x 30#

by the way, outstanding total on the pullups "Laurar"!
IIRC you were posting singles not too long ago.
that's a huge jump - nice work!

FINALLY ! A WOD more up my alley!

BW 225
Time - 7:45

Power Cleans w/2 70# KBs
Ring Dips

Cleans, most were sets of 5-8
Dips, most sets were 3s w/ short rests

modified "Elizabeth":
cleans were with 85 lb. and were all power cleans--I'm having a lot of trouble making myself get under the bar.
ring dips with variable assist off floor with my legs, up was OK ROM, down was only partial; still some pec pain with these

16 min

made a second pair of PVC rings (used 1" inner diam. PVC with a 7" inner diam. mold; first pair was with 3/4" PVC) this weekend so I can set one up for dips or pushups and the other for pullups; rings are cool! (but hard)

Joe: 10:44 (did dips on pull-up bar)
Jason: 10:34 (did dips on pull-up bar)

cfwu X 3
Elizabeth - 7:49 w/95# squat clean
cfwu X 3
Times keep improving, now need to bring the weight up.
3 mile run

did 15/12/9
115lb squat clean-using a hook grip really worked my forearms.
bar dips
-first time really doing squat cleans and i could tell that all the overhead squats helped as
well as prior power clean sessions-i actually felt pretty stable w/the squat cleans

13:26

As directed with 135 lb squat cleans and ring dips.This is a minute slower than last time, and unfortunately seems to be a trend.

9:20

LPS-Lincoln Park Run 4 Sets of Stairs: 47min

11:50
squat cleans subbed 95# all sets broken.
ring dips broken 'cept for last 9.

subbed 115 squat cleans

16:43

Mike Donnelly

A day behind
10:35 w/ 115lbs cleans
Great effort. Used 5lbs less then last time and was 1:05 better. The sets were less broken, I had less and shorter rests and I felt all in all I got more bang for my buck.
Finished off with 15 minutes of stretching and 15 minutes of handstand work.

Mod
Hang Cleans (135#) and Bar dips (1x)

HC (15, 10/5, 5/4)
Bar Dips (21/15/9)

7:37

Marriot gym modification
50lb db cleans - doubled the dips - 9:46

cfwux3
did this instead..
30 wall ball shots w/20#ball
15 dips
15 situps
3rds.=13.45.08

Couldn't get the squat cleans (wrist was killing me on the drop for some reason)

Did power cleans, followed by a set of 135lb squats same rep count, ring dips.

Time: 16:50

14:47
65# squat clean and ring dips going as deep as I could.
Old time: 9:08 but it was power cleans and regular dips... what a difference! Great workout

6:17',done last saturday.

Power cleans, however - I'll need to start doing these squat cleans.

For today, some sandbag fun!

~15 min
135lb cleans form so so
sub regular dips +25lbs, reps 42,30,18

Threw this in a day late as the only other x-fit I have done this week was Tuesday's WOD

18:24
75# on the bar and 2x bar dips instead of ring dips

First time doing the clean, I looked nice and funny walking out to the car after that

18:46 with 115lbs used for the full-squat cleans and rings for the dips.

"For those of you that were wondering about Operation Joey Part II, the filming is happening this week, so stay tuned, its coming soon!
Posted by Erin - CrossFit Vancouver at September 12, 2005 10:19 AM "

Awsome! I've been wonderring what was up with that guy. Can't wait.

forgot time!!!
Cleans 42.5Kg
(777) (555) (9)
Ring dips
(74451) (753) (72)

115lb hang cleans (after 6 @135 in the first set) and bar dips (x1)

7:23

John as required
time 8:04
Tony 95# cleans
time 10:54

goofed up on timing...

Somewhere more than 5 minutes and less than ten

After all day outside in 98 degree weather shooting I was beat but somehow managed to sort of squeek this one out:

time : 4:22

Cleans - 135 but only for half as many reps : 15/9/3
Dips - 21/15/9

Did this Monday, 9/12/05

135# Cleans
subbed 25# weighted dips for Ring Dips

11:44

18:20

135# Cleans
-34# Assisted dips

This was my first time doing dips since I hurt my elbow. I chose to take it easy by doing assisted dips at 80% body weight.

I used 50 KG (110lbs) and did regular dips

Clean 7,7,7 all squat cleans; 25 dips
Clean 5,5,3,3 Mix of squat and power; 20 Dips
Clean 3,2,2,2 Mix of squat and power; 15 Dips

My grip was really poor and that's what let me down. Need to work on the hook grip. The reps I did as squat clean varied in depth. I was happy with about half.

Much slower (5 minutes) than last time but added 10 KGs to the bar and added 15 more dips.

Time 14' 10"

bw 210, age 45

Bar dips and power cleans, total time 7:30.

6:45

Bar dips.

22 minutes.

That is a 12 minute improvement over last time. Followed same protocol. Started with full 135lbs first round, but like last time I needed to drop the weight to 120lbs. Though it took more reps before I had to drop weight. Also, bar dips instead of ring dips like last time.

Still...12 minutes! If that's not an indication that this crazyness works, nothing is!

BW=201
Just the first 21-rep couplet in 8:26.30
I will get all of Elizabeth next time she comes around...

Finished in 9:45. Subbed regular dips since I had no rings. Did not do squat cleans, but regular power cleans. Will do squat cleans next time.

Had dry heaves afterwards... thought I was gonna puke for about 20 min afterwards. LOL This kicked my ass.