...it's fun getting high!

It's benchmark season. Someone on the boards suggested we'd see a lot of the girls pop up after the recent ME-heavy programming in the WODS. Get some.

no rings... regular dips will do? or how about dips using two medicine balls? hmmm

I'm a fan of Liz. And in other news, 1ST MUSCLE-UP!

Frank, Yes to regular dips. At a 3-1 or 4-1 ratio though. Check the FAQ.

I had no idea what the WOD would be; started with the following:

Ring MUs: 9,5,4,2 with one minute breaks between rounds.

"Living Room Challenge" inspired by Ross Enamait with a Crossfit twist (no rest breaks between the rounds) - As many reps of each exercise per 3 minute round as possible:

65# sandbag clean and press - 25 reps
65# sandbag zercher squats - 54 reps
65# sandbag shouldering - 35 reps

Lower back, obliques and grip feeling the effects.

****

The WOD appeared and I realized that after the sandbag workout this was going to be fun. A 10 minute rest, then "Elizabeth":

7:20 - 75# squat cleans from the floor, ring dips.

Kelly,
For the past 7 months I've been watching you post some incredible scores. To hear you talk about how far you've come since your posts in '03 the other day is that much more inspiring. It just goes to show how well CF works if you stay w/it. Keep posting those awsome times and scores. They motivate not only me, but many more I'm sure. Here's to you wrecking my scores on a daily basis... which pushes me to go harder to improve. Get some, go again!

Way to go Kalen! Feels good, don't it?

Go Ahmik!!! JUMP! (I hope I spelled that right). CAn't wait to see the new trick you got for us.

13.47 Weighted ring dips (15 pound)

Had to scale it back Elizabit, posterior chain gang still complaining loudly. Used 95lbs for squat cleans, and despite watching Sage in the video, my form was poor....ah, to be a newbie.
Rings are in the mail, used bench dips, 3:1 ratio. Xfit w/u x 3, minus the dips to start.

8:07

No visits from the bilious little clown yet....

If I had known that Coach would teach levitation at the seminars, I would have signed up immediately...

cfwu x 2
WOD 11:51

10:32

DBl KB Cleans with 2 pood, regular dips
8:53

Subbed 95# clean and 3 to 1 dips for ring dips (63,45,21)on cybex machine assisted by 60#, BW 170
14:58, I can't wait to get my elite rings from Tyler!

8:58 with rings (new benchmark)
6:34 with reular dips last time, obvious difference

135 lb. squat cleans, ring dips 21,15,9

time-6:14

I am an idiot. I didn't check CF before I left this morning at o' dark thirty and when I logged on at work I saw ring dips. They do me no good in my closet. Had to improvise and use the elliptical machines handles for dips since Uncle Sugar won't pay for a dip station. They were a bit wide at 27 inches. If my chest had feet I bet it would kick me in the nads.

Elizabeth: 12:24
63, 45, 27 dips subbed for rings
Cleans were Rx'd, first set unbroken. Second set 10,5 and third set 5,4.

we're talking floor cleans right?

14:36 with 95 lbs. on the bar and all cleans from the ground up.

I highly recommend the Gymnastics seminar. It was a lot of fun and very challenging. I am still hurting in muscles I did not know I had, and I have a wealth of new things that I am bad at to work on.

Anton#20:
Cleans are from ground with a squat..

I hereby log this so I can slap myself whenever my knee hurts. So I get to the gym thinking it'll be deserted...but blast-country-music-on-the-stereo dude is there with his buddy doing smith machine squats. I roll in with my rings, they look at me like I'm from Mars, and I proceed to spend 3 very long country songs fiddling with one of the buckles. Embarrassed, I blew off the warmup, did my first set of squat cleans, and tweaked my knee.

So...13:50 with 95 lb bar. First set squat cleans, 2 & 3 power cleans. Finished up with L-sits and L-pullups.

21, 15, 9 Cleans 52.5 Kg mixed squat and power.
30, 25, 20 Regular dips.
Time 12'20"
Very happy. Felt quiet sore from yesterday. Did a Cf warmup. All sets were broken, but my time has improved by 2 minutes with 2.5kg extra on the bar and an extra 15 dips.

Ger

Should I alternate the exercises or complete all sets of each exercise before moving on to the next?

12:02

Luis, complete each set before moving on to the next exercise, so ...

21 squat cleans;
21 ring dips;
15 squat cleans; etc

Have fun and if the clean is new to you go light.

Cheers, kempie

1.. DROM

2. 2 sets of javorek complexes

3. 2 sets of 5 cleans @ 115lbs

4. modified elizabeth - 21-15-9 reps of 175lb cleans and '2 for 1' regular dips, (ie 2 dips = 1 rep). Left pec is a bit too sore today to do 3 to 1 dips, hence the extra weight in the clean as a penalty...

Completed around 13 mins.

First date with Elizibeth...just as killer as I had imagined. All as Rx'd, 135# squat cleans and ring dips, full ROM.

8:58

Cleans - #85
Dips (no rings) 42,30,18

16:53

As Rx'd 15:44.

Away from home. Working out at a local gym. Forced to run clear across the room to do the dips.

Garrett:
1 round CFWU
65# squat cleans (really started to get the 'scoop' for the first time today! Wow!)
Subbed handle pushups nose-to-floor 1:1 plus bench dips 1:1 for ring dips (I'm checking the message board for an update on my Elite rings right now...)
16:11
30" handstand hold, single 53# KB snatches 2 sets 7+6 on 1' rest, 30" handstand hold

Cori:
1 round CFWU
Single 35# KB cleans (won't do BB cleans d/t past wrist injuries)
Handle pushups on knees 1:1
14:22
30" hollow rock
--Cori talked to her cousin last night about trying out for the fire department, now she induced training motivation in herself! Gotta love it...

Carol:
1 round CFWU at 7 reps (moving up a rep per workout!)
"Elizabeth" modified to 7-5-3 for following:
Single 9# KB swings L,R
Handle pushups on knees 1:1
No time recorded

Question:

The WOD prescribes a "clean" but I see a lot of people posting about "squat cleans". On the Exercises page of the site, these are listed as two different exercises. In the "clean" video, it looks like Sage is going deeper than she would really need to catch that weight. The gentleman in the "squat clean" video is clearly going all the way down even though he does not need to. But that makes sense -it's a "squat clean". I guess I'm confused at how deep Sage goes. In a clean, do I need to go all the way down or only as far as needed to receive the bar?

Thanks.

1st time Elizabeth:

3x CFWU (minus dips)
subbed 63, 45, 21 regular dips for ring dips
135lb squat cleans
total time 29:30

by the end I was getting deeper than I ever thought I could! @ss to ground!

John Seiler #34,

Make the squat clean your default clean.

When we want you to go only as deep as you need to catch the bar, we'll ask for a powerclean.

Practiced DLs, Front squats and medicine ball cleans.

cfwu x 3 sub'd push-ups for dips

New to the clean so I went light with 95 lbs.

21-15-9 reps of:
Hang Clean 95 pounds
Dips - No rings in our gym
21:41

After reading the posts I realize that I should have been doing Squat Cleans.

SORRY, but I have to ask since I'm not seeing it posted in the Crossfit FAQ...

How many regular dips do I substitute per each ring dip?

As RX'ed except for powerclean instead of squatclean
7:48

Josh, the normal multiplier is generally 3 (recommendations vary) but as with all things CF this will depend on your current abilities. First time through, try 2x and see how you go. By the time you get to second run through, you should get yourself some rings ... seriously, you should.

Either get a set of Tyler's new Elite Rings or search the equipment boards for home made ring recipes (Matt G posted a really simple and portable set-up).

Cheers, kempie

cfwux2

elizabeth 21-15-9
clean 95#
ring dips

total=13.17.12
1)6.41.06
2)4.02.00
3)2.34.66
squat cleans a2a broken
11-10
10-5
9

I really need to clean out my gear room and turn it into the workout room I want it to be. Given that a) space was a consideration and b) I don't know how to properly do an oly clean, I substituted Kettlebell cleans (1 pood KB). Figured it was better than sitting around complaining that I needed to clean up the workout room. :)

So, that in mind:

15 KB Cleans, Left/Right, 16kg KB
21 chair dips
8 KB Cleans, Left/Right
15 Chair dips
5 KB Cleans, Left/Right
10 Chair dips

8:12.38

Followed up with 2 sets of 15 Abmat situps.

I am scheduled to take Crossfit Southwest's Oly lift seminar this weekend, so after that I should have a good grounding on this stuff.

Oh yeah, and I need to stretch my hams, since I can't squat for sh*t. :)

Speaking of gymnastics:

My kids just started back with their tumbling classes, only now they are at Cal State Fullerton in the Titan Jr.'s program. After their first week, they are happier than pigs in slop. My second oldest has started asking questions about tumbling as well.
For all with kids, look for a gymnastic program in your area. Kids love it and it builds body confidence in spades.
All you in the OC, check out www.titanjuniors.com ad get your young 'uns in the gym.
Oh, I'm a day behind. Doing Barb tonight. Liz tomorrow.

12:38 subbed 155#'s instead of 135#'s

25:00

alot of power cleans mixed in

2X bar dips sub'd for ring dips

bw 192

11:37
65# SC
ring dips

PR by 3 min. still felt slow...

Hi all,
Yesterdays WOD MOST WEIGHT IN KILOS
Lisa ride, CJ 35x3,x45x2, 55x1x21 (9:50).
Bdw. 62 kilos.
Jon Ride 2 miles (5:30); CJ 60x2x3, 80x1, 90x1x21 (10:00); after some chinwagging, press 50x5x5 and swing DB curl (35#er's)x12 (3:00 rest).
Today's WOD
{Bar dip (suspended from webbing)x11, Pull-up +20#'sx10, DB curl and press (25#er's)x15, and walking lungex120'}x5.
Duration 21:20.
Bdw. 81 kilos.
Until tomorrow...

hi guys! for today's workout is 135lbs cleans relative to your body weight? ie: if you weigh like 100lbs, would you do a lesser weight? How would you calculate this if it's based on your body weight?

thanx in advance.

First WOD in about two weeks due to a Tahoe ski vacation(which was awesome by the way, first time skiing in the west) I guess I should have been doing some upper body work while I was out there cause this was tougher then usual.
115# clean
12:25

Squat cleaned #115
Bar dips 63,45,18
19:28

22:51
First 21 cleans with 135.
dropped to 125 for the remainder.

"thin lizzy"
21-15-9, 95lb PowerCleans & Ring Dips
11:23

let several people try the rings at the gym. may have more recruits.

Q. "are you training for something?" A. "nah, just trying to improve my strength and keep my heart pumping."
Q. "are you a wrestler?" A. "no, i'm an accountant."

As Rx'd with squat cleans

17.55

Tim

Thanks Coach!

cfwu x3

WOD: 16:09 as Rxd. squat cleans broken: 6/4/4/4 then all 3s. dips broken: 15/6,15,9. pretty stoked about the 'as Rxd'...not too stoked about the time, especially when i look at others' times...13' w/ 175# cleans?!? strong work, HC...and everyone else for that matter.

Power Cleans (some regular.. don't have the hang of squat cleans yet).

Regular Bar Dips

9:38 - 40second improvment from last time.

Not good at squat cleans yet. Subbed 95#
Dips on rings
11:44

This was my first attempt at a complete WOD and it was not pretty.
Subbed dips for ring dips and used 75# for squat cleans.
17:19
Nowhere to go but up...

Late post for Barbara...
For all you Ferraris out there (i.e. sub 3 minutes per round), could you maybe send a video? I think it would be nice to compare techniques...I need to see the whole picture in terms of kip, style of situp, form on pushup, and speed of squat. I thought I was rockin and rolling at 4:45 per round but aparantly not. Puked a bunch of water after round four. Bunch of animals.

as rx'd

12:34

Paul #49, see fAQ http://crossfit.com/cf-info/faq.html#General2 . WOD assumes 175 lb individual, scale as required.

Myself and fellow cadets here at Valley Forge Military College don't have rings...what is the suggested amount of dips we should do instead?

Ark, for technique dissection, inspiration and just to amaze your friends you should order the CrossFit DVD "Try this at home" found here:

http://www.crossfit.com/cf-info/store.html

What really spun me was although the guys are moving like automatons most of the time, they still break here and there, grab a drink, chalk their hands or miss reps. Just a hell of a lot faster than we, well I, do it.

Maybe someone will post a home grown vid but in the meantime get the disc, it is cracking.

Cheers,kempie

Dave (#63) without being an ass this question is asked and answered about 15 posts up.

Best bet if you have a question regarding the WOD is to read through the comments first. Unless you are hitting it as soon as it is posted there is a good chance someone has beat you to it. Of course, if it isn't there - and the FAQ gives you no joy, ask away.

Cheers, kempie

6:56
All Dips broken
14-7
7-7-1
7-2
Second set of cleans broken 10 - 5
Used 110lbs which is light but all that I had.
Had to do power cleans because of a bun knee.

THis is almost twice as fast as the last time for this WOD. Last time cleans were power cleans with 110 lbs as well.

Dave,
Sub 3 regular dips for each ring dip.
63-45-27

7:59

My ulna is in the process of being repositioned, so until it is back in its proper place it can't take much weight in a colapsed position, ie on the shoulders after a clean. So, used 95# for first set of 21 cleans, then 45# and worked the other two.

cfwu x3, subbed pushups for dips

Elizabeth Lite:
subbed 115 for 135. Really have to work on front squats. AAAAArgggghhhhh!!!!

Squat cleans were basically power cleans. If I could squat clean I could use the Rx'd weight. Subbed karate belt dips for ring dips.

Extra posterior chain work after. Time to hit the romanian deadlifts, straight legged deads and goodmornings extra hard!!! I am having difficulty engaging my glutes in the squat movement.

CFWU minus the dips.

20:59

cleans: 115 x 21/15/9 (all sets broken)
dips: 42/30/18 (no rings--did them on bars. all sets broken)

Finished my 1st two weeks and I can see significant improvement in strength and endurance.

I look forward to seeing what the WOD will be, shuddering when I actually see it, then getting excited to do it to see how my progress is going.

This is great stuff.

21:07

sub'd 125#,115#,115# on the squat cleans (about the same time as last effort despite a 30% increase in weight)

135# cleans
3x on bar dips
17:03

Been doing crossfit for a year now and have had great results with my Cadet Ranger Challenge team at the University of Missouri. We are now in buddy team season and I need some help incorporating dieting and reducing 2 and 5 mile run times. Any one out there with some knowledge in these areas please contact me

thanks kempie.

ya, would like to get rings, but where do I hang them from? Can I just attach them to a pull up bar or something?

1/2 Barbara no rest as a warmup
5x
10 pullups
15 pushups
20 elevated situps
25 squats
15:01

1 minute rest

Elizabeth
21-15-9
135# squat cleans for 21 reps, 115# for 15 and 9
ring dips

21:04
(9:25, 7:48, 3:52)

Josh, you surely can!! That is one of the appeals, attach em to trees, pull-up bars, kiddie's playgrounds, it's all good. Also,very adaptable for different exercises - even give push-ups a whole new angle. Enjoy!!

Cheers, kempie

85/95/95#
Bar dips.
Dips broken on first set.

Hoping to see some Beloit college posters on here today

“Elizabeth”
21-15-9 reps of:
Clean 125# (power cleans,broken)
Ring dips (broken)
TOTAL TIME=14:30 (6:27/5:01/3:02)
previous on 9/12/05=14:04

Clean form abyssmal today (even for my standards...). Dissected some of the problem after the WOD by doing 4 more sets @ 95#. Clearly wasn't shrugging the weight in jump - Coach Jeff will no doubt find more problems during tomorrow's warm-up "clean clinic"...

115# cleans - broken into 5 rep sets/round
regular dips -broken
didn't keep time due to sickness, just wanted to do it. working up there slowly.

Dave (#63) - I suggest buying rings. a great investment. and alot of fun.

meanwhile, i'd sub 3 dips for every ring dip. in this case, of course, 63, 45, 27 regular bar dips.

good luck!

Go VFMC!

Brand: Executed a very low intensity version of the WoD. SCs @ no more than 95lbs. Dips @ x1 reps. Bad cold forced a limited workout.

as rx, nice to get out of the 3 x bar dips
13:00, no joke.

Started with 115, but things started to get sloppy. Dropped to 95 on the squat cleans.
Sub'ed 3 dips for every ring dip.

18:37

Coach and Lauren you are going to get me kicked out of my gym. Took my rings in and attached them to a squat rack, drew lots of attention from the trainers. They were very nice about it but told me there was a liability issue. Then they asked why I couldn't just do dips on the bars. I offered to let then try the ring dips after explaining to them why I was using them. I didn't get any takers. I explained that the webbing was stressed to 10,000 lbs and that the cams were good for 2000 lbs and they said I could use them as long as I didn't let anyone else try them. Unfortunately they got me in the middle of my second set. I had try to bring my rope in before and I guess the district manager was in and he about blew a gasket. I think they keep wondering what I am going to bring in next. They said I was ok to bring in my slam ball.

Total time 11:37
21 135# Cleans from the ground broken 3:43
Ring dips broken 1:28
15 cleans broken 2:59
15 ring dips broken 1:17
9 cleans broken 1:51
9 ring dips 0:19

Were these supposed to have been squat cleans or just cleans.

24:52
Cleans 50kg

RE: Comment # 85, Jim, you question about cleans is answed by Coach in comment #36.

Clay Jones

cfwu x 3
wod: 17:53
Modifications: 2 regular dips for every ring dip (power rings have not arrived yet). Otherwise as Rx'd. All sets broken

CFWUx2 (minus the dips)

14:24.29 (ring dips performed with jungle gym) Not the recommended tool for this encounter. First time I have done this workout.

Thanks Clay, not sure how I missed that post.

Jim

77.9kg/11.4%

Last time: 50kg cleans, 2 for 1 on dips: 21.28.

This time: 50kg cleans, 2 for 1 on dips: 13:49.

Next time go for 55kg - no more (aiming for 60kgs) and 3 for 1 on dips.

Lisa did pull-ups and dips for fours at 10 sets.
Duration 8:00.

John Messano,

Q. "are you a wrestler?" A. "no, i'm an accountant."

That one made me giggle.

as posted 8:30

Time 13:14 Squat Clean form is shaky. Ended up doing alot of power cleans by default. Dips done on a regular dip bar with a 6lb medicine ball between legs. Did three sets of Snatch Balance and 2 sets of 12 95# push press. Finished off with some heavy bag work. Gotta love crossfit. Thanks coach and community.

great photo

16:15; as rx'd, except I had to do a lot of dips (63,45,27) because I have no rings. Pretty tough especially after yesterday.

Just started crossfit yesterday and loving it (nearly passed out, hellooo barbara)

completed today's WOD in 12:03 at 95lbs and 2x's 21-15-9 regular dips. Tacked on 3 sets of 115lbs afterwards just for kicks and just to see if I could actually maintain form. I could, I did. This stuff is great!

95lbs for squat clean - subbed chair dips x 2 for ring dips -- 12:00

thanks for the help kempie, I'm definily going to pick up some rings

7:58 with power cleans

need to work on my squat cleans. every time i do them i get a pain in my right knee.

Did Sat and Sunday combined yesterday - (took the weekend off)

BW 155
4 rounds for time:
400M run
Hang Power Snatch - 65lb, 21 reps
GHD Hip Extensions - 30 reps
21:15 - treadmill on other side of gym - felt like I was in the Monty Python funny walk competition.

Will do Elizabeth tonite

great quote from GM comment #19

"If my chest had feet I bet it would kick me in the nads."

Thats some funny stuff

Power Cleans (broken)
Regular Dips (63,45,27 broken)

Ben (@135lbs) 13:09
Matt (@95lbs) 12:13

Do not have the form for Squat Cleans down yet

Cleans done with 50lbs

14:32

16:37

reg dips (no rings avail)

WU 3k jog

WOD
85lbs sq cleans
3-1 ratio bar dips

15:46
Not at all happy with the form.
Next time drop 10 lbs
Maybe just tired from a late night Barbara

14:06 Subbed; KB Cleans with 2 1.5 pood, regular dips

For Big Box gym users:

Yoga Straps over a chin-up bar work pretty well in place of ring dips. If you haven't used them before, yoga straps are thick canvas straps with two "double D" buckles on one end.

Even though my Elite Rings should be here any day, I'm kicking myself for not thinking of that sooner.

11:16.7

95# hsc
Ramp day #2

Oops, two "D" buckles. Old fascinations die hard.

No WOD for me today, the girlfriend wanted to do 5x5. I didn't feel like going heavy, so I went for reps of my body weight ...

BW=180

Squats
180x50

Bench Press
180x22

Chinups
BWx22

forgot to bring my watch. So just watched the time on my cell phone...

cleans as rx'd
sub'd reg. dips(x3:63,45,27) for ring dips.
around 19 minutes.

2X regular dips (42,30,18)
65lbs SC
11:52

Awesome Sue! Would have liked to do this one with ya!

13:29 as written.

Last time I did Elizabeth I used 115# and my time was 17:13.

Had to modify the WOD a bit because of space at the gym...sub'd 55 lbs. DB Hang Squat Cleans, and did 2:1 bar dips for ring dips (rings should be here soon I hope!!!).

21 DB cleans
42 dips
15 DB cleans
30 dips
9 DB cleans
18 dips

time - 8:21

--- Justin

19:58

Cleans as rx'd
no rings so dips 63,45,27 broken sets
Had to weight a couple of times for the dip bar.

6:50
As suggested, CL sets broken due to grip mainly, dips unbroken. W/O #2

#1 was
MUx6,5,4,5
one arm HS holds x 40sec, 30 sec (against wall)
DL 280x3,3,3 alternated with 6 reps VJ

#3 tonight will be running conditioning with the soccer players I help coach

14:38

subbed 80 lb (total) dumbbells for cleans.
bar dips.

Still hard.

CL were power cleans not squat cleans, OOPS

couldn't do the workout....the delightful national chain to which I belong, decided to not open on time.....which resulted in a great amount of frustration and inappropriate language.

11:47
Sets broken and had to sub regular dips at suggested 3:1.

Cleans - 135lbs x 15,15,9
Dips - x 21,15,9

time - 7:45 mins

19:03

65lb squat cleans (to the floor each time)
3x chair dips (63, 45, 27)
(per round--8:20, 7:00, 3:43)

Last time:
13:56
25lb db squat cleans
double # dips

SO, considering I upped the weight, did deep squat cleans, and did 3x dips, I am pleased with my time. Arms are shaking crazy...hard to drink my water without spilling.

Anyone have a guess as to why so many met pukie yesterday?

shoulda bumped the weight down and moved through it quicker, but I wanted to work more on strength, so I kept it up and worked slower.

the cleans were done from the ground, four to five at a time. Dips were done in set of 12 to 15

45:05

Clean 115# power cleans,broken
Ring dips - broken and assisted
TOTAL TIME=14:20

Yesterdays
1 - @ 5:30 - forgot to start time
2 - 6:47
3 - 6:55
4 - 7:34
5 - 7:56
Kipping pull-ups, broken, Push ups, broken on 3d set. All else clean - Still sore!!

My hat is off to all of you who achieve / surpass the standard, especially those of you who keep precise records of your workout. I am waaaay to busy blowing snot bubbles and crying to do such a job. Looking forward to tomorrow.

Eliz

Clean #135
21,7
Dropped weight to #115
8 (=15), 9
Bar Dips
60,40,20

30:22

18:04 with 95# squat cleans from floor and ring dips

14:10
55lbs- Did mostly power cleans today. I am very tired from the gymnastics seminar, and yesterday's squats pushed my legs to the limit.
Worked mostly negatives on ring dips.

15:07 with 95lb clean

Running a day behind, did yesterday's WOD.

1 - 4:05
2 - 5:20
3 - 4:14
4 - 6;05
5 - 6:48

Pull-ups needed help on the 4th set. Push-ups were nearly flawless. Squats were consistent, if slow. Sit-ups were surprisingly bad. Did the WOD with an HR monitor....rate spiked during the pull-ups, dropped during the sit-ups, then cranked back-up during the squats. It was pretty cool to track it to see where the effort was strong, and where I needed to pick it up.

6:20
added 30lbs. to dips - no rings

My buddy had a great idea for make-shift rings.
We used yoga straps from the downstairs yoga studio looped a few feet around a pull-up bar and used that for our ring dips.
Having never tried ring dips, I was skeptical that 21 ring dips equated to 63 bar dips.
The bar dips would have been easier.
Lovin' it.

21-15-9
95# Hang-Squat cleans
Yoga strap dips. (the last set of dips I went over and relieved myself with 27 bar dips instead of 9 yoga strap dips.)

Time: 12:30

32:53
I tried going fast on this one but I was doing power cleans, not cleans... so I slowed down.
I ended up doing essentially singles while really focusing on form and squatting deep.
I was determined to do the rx'd load no matter how long it took.
63,45,27 bar dips

Played 1.5 hrs of floor hockey today.. thats enough! next rest day, I'll take a crack at Elizabeth, but I've never cleaned before.. (seriously.. my house is a mess!)

bw 195
2 for 1 on the dips
135lb cleans in name only (did start to address the bar a bit better after reading some sage Dan John wisdom recited on the message board by Jesse Woody)

45 minutes. Cleans started squat but soon switched to power. 3 at a time.

cfwu x 3 rds went light on dips and no pullups,just worked on rocking part of the kip
total time somewhere around 20 minutes somebody knocked my timer off and reset it over halfway through lets say i wasnt a happy camper but what can you do
dips 3 to 1, squat clean 135 but all sets broken

20:04
95# cleans out of a rack.
Still more like power cleans than squat cleans but definitely deeper than last time.
3X1 bar dips

10:11

135# power clean and ring dips

Ray

Wednesday 060118

"Elizabeth"

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

14 minutes approx...
Did 2x dips with 70 lbs assist on Gravitron to keep the workout moving. Cleans done from the floor with 135.

My shoulders need a day's break; I am one day ahead on rest days so I am looking forward to laying off tomorrow!

Note:

I like the slideshows better than the videos (for the exercises). More slideshows.

20 minutes

all sets broken, sad to say.

Did power cleans

9:26
regular dips, I did them before I read the 3:1 ratio.

My first time with Elizabeth.

Finished all but last 9 ring dips using #95lb for cleans. Unknown time due to fire call before finishing.

Me: 13 minutes with 95 lb hang cleans and normal dips. Had to do negatives for most of the dips.

Friend 1: ~16 minutes with 75 lb hang cleans and gravitron assisted dips.

Friend 2: ~14 minutes with 65 lb hang cleans and gravitron assisted dips.

All sets broken for everyone.

Hopefully, we'll look back on this post in five months and marvel at the fact that we were ever so weak.

CFWU x2
WOD as written 14:28

I was surprised at how light the bar was and how little air was in the garage. :)

10:56

110# cleans and regular dips w/o conversion (21,15,9)

13:53

modified to 21-15-9 of:

2(16kg) KB Squat Clean
ring dips
feet-elevated push-ups

finished off with 3 more rds: 6-6-6

Hey...just did a MU with 10kg/22# on the weight belt..forgot to time this ams WOD so I had to have something to report

Dave- 19:46 w/ double regular dips sub for ring dips

Jason- 11:13 as Rxd (did squat cleans)

Ruby- 12:38 w/ 55# cleans, and double regular dips sub for ring dips

Evan- 14:17 as Rxd (1st work out with ring dips)

Matt - 11:38 - 95# clean, assisted ring dips after 1st round
Russ: 16:30 - ", "
Aaron - 11:25 - ", all assisted ring dips
Derek - 10:49 - 65# clean, all ring assisted dips

Mike - knee injury, pull-ups & dips

Matt - 11:38 - 95# clean, assisted ring dips after 1st round
Russ: 16:30 - ", "
Aaron - 11:25 - ", all assisted ring dips
Derek - 10:49 - 65# clean, all ring assisted dips

Mike - knee injury, pull-ups & dips

Had to sub too much.

Power cleans for half the cleans, then dropped to 110 on last set.

sets 2 and 3 of the dips were with my heels on the floor.

Then to top it all my piece of crap stopwatch died, so I don't know what my time was. 16 or 17 minutes. Frustrated!

Had to scale it back today (still sick).

95# cleans
2x bar dips for ring dips
Time: 17:46

regular dips, waiting for my rings
11.43

9:52
as Rx'd and even recruited a guy to do the workout with me in the gym when his curiosity got the best of him after he saw the rings. It was a coincidence that he was doing cleans too.

Crossfit Max. Effort
Bench
3-3-3-3-1-1-1-1
295-300-300-305
315-320-330-335

Good Mornings
5 sets of 5
115-120-125-125-130

Steveo

16:00 as rx'd tho did power cleans and same number of bar dips as rx'd ring dips vs 16:31 w/ 115 lb on 8/15/05. 15 min bike warm up. 169 max hr, 122 avg hr.

Wod 16:34

bar dips X 4

26:26

Used rx'd weight for the cleans. They were mostly squat cleans (a couple of power cleans snuck in there).
Ring dips on homemade rings.

This was a big slow down over the last time I did Elizabeth but last time I did all power cleans.

Second WOD in a row that i felt like i underperformed on. Wanted 10:00 as perscribed and got 12:37. Last nights Barbera left me almost sick.

Don't know what's going on except for a lingering virus. Maybe i'm just not in the shape i thought i was yet.

They were still both good workouts.

13:29

24:00 on the nose. First time doing cleans. Ex-powerlifter at gym helped me out. Used 115# and subbed 3x bar dips (Tyler, help me out!).

I feel like this is slow... but I'm okay with that. I'm learning, and I'm not pushing hard enough to injure myself - esp. since I don't know the lifts yet.

I AM going fast enough to get a good sweat going and feel massive burn. I have been dizzy, nauseaus, and all points in between for ten days now (since starting Crossfit). Good stuff!

A question for the runners out there: will this leg workout - much more than I'm used to - slow down my run time? I have to run 3 miles for my USMC PFTs and the run is my only weak link as it is. I run somewhere between 19:30 and 21:00 (I have a desk job right now... which is no excuse). I'd LIKE to think that after a few weeks/months of Crossfit I will be even faster. Comments? I'd appreciate your thoughts. Thanks.

@17:00 using 115lbs for cleans. First time using rings, really enjoyed the shaking.

Warmed up before with cleans up to 135, then dropped to 95 for workout. I did this the other day with power cleans @ 95lbs in 6:57. Today with full squat cleans @ 95lbs in 12:00.46. Seemed much slower to drop bar, re-grip and go again. Used PGF - pretty good form. Ring dips are getting slightly better. Garage was a nice 38 degrees.

15:46
Started off w 95#, had to back off tio 85# on the last two sets. focused on good deep squat. Lightly assisted ring dips.

Dave, this workout won't slow down your run times as long as you keep up 2 or 3 days of running a week. This will only help your overall fitness, which is a VERY good thing for your runs, as you'll end up being faster and have more endurance overall, but you can't improve running without actually running, so perhaps throw in some 3 mile efforts on rest days as long as you continue to feel relatively fresh.

Good luck!

As Rx'd 11:19

21-15-9

round 1 clean 110...3 sets 7 reps each
63 dips...broken...no depth on squats...lower weight round 2

round 2 clean 90lbs...broken sets...depth on squats
45 dips

round 3

90lbs...set broken
27 dips

19 minutes

r

P: 95# 4x Bench Dips 15:30
J: 45# 4x Bench Dips 10:16

As RXed.

Total time: 10:39
R1: 2:37, 1:15, total: 3:52
R2: 3:03, 1:11; total: 4:14
R3: 1:52, 0:41; total: 2:33

Sets broken as follows:
R1: 10-3-3-3-2, 7-5-4-3-2
R2: 4-2-3-2-2-2, 5-4-4-2
R3: 3-2-2-2, 4-2-2-1

Improvement of 8:04 from previous time of 18:43. Pretty happy about that.

Biggest problem i had was getting out of the hole on the cleans. Just couldn't seem to get up quickly. Legs started failing before anything else and were definitely the weak point on this one.

Have to say that this is my second favorite girl, next to Fran. Looking forward to the next time she comes around.

Not a benchmark time, hotel version:

21, 15, 9
50 # DB clean (combo of squat & power)
weighted bar dips (40#)

7:10

Workout #1- 5k @ :07 pace
Workout #2- CFWU x3(-dips, sub ball push-ups for pull-ups)
WOD
D.J. :18::33(3 bar dips per ring dip)
Blair :13::08(1-1 ring to bar, 45lb bar for cleans)

Good job Blair. You pushed yourself hard!

Last time I did Elizabeth, I droped down in weight. This time I went w/the Px'd 135. Legs were shot. Those dips add up too. Really need to get hot on those Rings... been saying that for awhile now.

I think Ediddy sum'd up my feelings,"pretty stoked about the 'as Rxd'...not too stoked about the time, especially when I look at others' times..."

7:35....elizabeth you are like on of those mean girls guys meet at the bar...a ballbuster!! anyways pretty good time for me. I am gettin' a lot of marines jealous in the gym. All that time in the gym spent for nothing when you can get one hell of a workout in just minutes. Some people just don't get it.

Are there any crossfitters in Jacksonville, Fl. here? Have been doing the wods for 6 weeks now, slowly getting stronger...having partners would be a good motivation..

From #167 - "...as long as you keep up 2 or 3 days of running a week."

Ooh, about that part right there... yeah. Maybe I should START running 2 to 3 times per week. You raise a valid point.

I'm new....what is "Rxd"?

prescribed, like as in the pharmacist's/doctor's shorthand.

2Xcfwu

65# clean
30# Asst Dips

9:49

2 24kg kettlebell cleans from ground
dips

5-5-5-5-5-5

17:32 as rx'd

40lb dumbell cleans, broken sets
63-45-27 dips, half bar dips, half bench dips

20 minutes

Legs Hurt from Barbara and Liz!

First wod thought i was in pretty good shape 25 mins all sets broken.Felt great afterwards.

Dave (#163)

For the record...I only run when the WOD calls for it. I have been doing Crossfit for a little over a year and for what it's worth, when I took my last SWAT PFT I took second place in the run!
The guy who took first place is a competing tri- athlete.

One of the great things I've experienced with the Crossfit program is getting better at running while running less than I ever have.

Concentrate on high intensity during the WOD's and your run times will pretty much take care of themselves as far as most PFT's are concerned.
Hope this helps.

I just purchased a set of the elite rings...do I need to purchase anything additional? Do they come with straps?

Thanks,

chris

11:00
subbed w/115lbs on cleans

ok, so this was my second day on the cf workouts. i thought i was in pretty good shape. joke is on me. i have not been able to complete either work out in full, and have had to break up sets to complete. i did not time yesterday and am only posting today's as a motivator. 23:32.

Around 18min. Used 135 for cleans although I did more "power" cleans than "squat" cleans. Need to practice as somehow I am afraid of receiving the bar too low in the squat and falling over on my ass. Worked on deep squats after to target my weak spot.

13:38.

26:49

21-15-9 reps of:
Clean 122 pounds
Decline treadmill handle dips

Mostly singles on cleans.

Mel (#184) - Sweet, thanks. I will be adding in some extra running and biking as it warms up to prepare for motorcycle racing. I think between CF and that I should be good for the PFT.

18:53

Subbed 115# for cleans, but did good deep squat cleans - really slowed things down though.
Ring dips assisted w/JS band.

15:05
did some squat cleans, some power cleans and just plain old ugly cleans. all sets broken.

forgot to respond yesterday...did part of Barbara, then realized I was going to be late for a meeting. 3 rounds
5:32
4:56
5:51
Haven't done this one before! Its rough!

Headed out to do tonights now...back later.

17:04 as Rx'd. All squat cleans.

Definitely need to break 12 minutes at least on this one.

As Rx'ed in 22-minutes

29:29 mins.

65kg cleans for 1st set and 8 of next 15. Had to drop back to 55kg to complete that and the 9 set.

Subbed 3 for 1 dips for the ring dips (as per FAQs suggestions).

But I finished the workout!!!!

28:40

BW: 243

135 lbs fugly broken-set cleans, 3 for 1 standard dips assisted by 60 lbs to a net of 183. Broken sets on the dips, too. Hitting the 20 minute mark I was worried I'd go over 30 minutes, but beat it with a time to spare.

24:24

3 regular dips for every ring dip

135lb cleans as rx'd
reg dips 63,45,27

9:54

Elizabeth was angry with me when she found out about my date with Barbara last night.

Cleans were horrible. I only managed around 5-7 full squat cleans, even at 85lbs. Worked on form with very low weight for the rest of them. My grip was failing after only three reps. Back and legs were still sore from Barbara.

Dips were on bars, sub'd 2x rx #.

I really wish I had a coach on these cleans, jerks, and other exercises I'm not familiar with. I pulled my left trap tonight.

Started with 55#, then 65#, then 95#.
Just did regular dips
1st set of dips using gravitron,
2nd unassisted,
3rd set with gravitron.

probably about 25 minutes if I had to guess.

I just hope I didn't strain my trap too bad.

First post on crossfit and first time to date Elizabeth.
7:03 at 110lbs on clean
21-15-9 dips on normal bars

10:18

I tried the cleans with 95#...managed the first 8, then kept failing on the next one, so I dropped to the next lower weight, which is still my 45# bar only...did the rest that way.

subbed chair dips x2 (though it didn't seem like enough work) for the ring dips

Felt like I needed to give more, so gotta work on getting more weight, and buying a set of rings!

T

Mike:
17 mins.
105# cleans ("Linda" taught me not to be so aggressive w/ the weight until I get the form down!)
Sub reg. dips: 36, 34, 15

Renae:
20 mins.
55# cleans (still trying to get the form down...good improvement!)
Sub negative dips: 21, 15, 9

19:20 with some ugly power cleans

21,15,9
Modified Weight 55kg Clean
Ring Dips
8.18
Squat Cleans quickly became Power Cleans but was trying for time.Played with Technique on 30kg as Warm down.
http://www.zippyvideos.com/2163276773285796/liz_8.18/

13:10

used 65lb, mix of sc & pc
ring dips assisted w/ toes on box

aloha Maui...i'm from Sydney and visiting here for 2 months. Doing a Feldenkrais teacher training on the best island in the world..even considering Australia! so i haven't got all my gear.
did max sets alternating ring pull-ups and dips
17 pu then 6 dips 10 pu 7 dips 10 pu 7 dips
out of shape!
then did 100 squats and 40 hindu push-ups and 1 min l-sit

mahalo

Warmed up with 12 min of jump rope.
Subbed 2 24kg Kettlebells. Ring dips. 9:07.

45 kg + Olympic bar cleans
Regular dips

13:27

First time doing cleans, subbed 55#.
First 2 rounds of bar dips were mostly negs, the last round was assisted.
8:17

Gonna try all assisted next time, to at least get a full range of motion.

Messed up on this WOD. For some reason i thought I was doing three rounds. i got through the first round using 125lbs for cleans throughout. On the second round did 15,10,10 and had to run to pick up kids from school. better to do more than not enough I guess.

Did WOD today, 9:31. Could only manage 125lbs. Kicked butt though! Off to work! Keep rockin'!

19:45

135 lbs cleans
sub'd bar dips - 63, 45, 27 reps

Used 65# on the squat cleans to work on technique....42-30-18 reps of bar dips....lots of broken sets.....

12:36

14:50
Full sq cleans are brutal on my met-con
could cut this time in half with hand cleans?

Corey(BW 167)

Elizabeth

Worked on cleans technique with help from Anthony B and then did reps at 95# and 115#.

Performed 63(broken) dips and then the full 21-15-9 for the cleans and finished with 45(broken) dips and called it a day since it was 60 minutes since I started. I will have to try ring dips someday and find out for myself if 3 dips equals one ring dip. My triceps don't agree.

First date w/ Elizabeth

as Rx'd- broken sets 7's, 8's last one full 9
13:33

Almost didn't attempt this one for lack of equipment and lack of familiarity with the movement but went ahead and tried 90lb. cleans with dumbells and bar dips x3. Finished in about 20 minutes. I'm going to start drilling this movement to get a little more comfortable with it.

21 Cleans 2:33
21 Bar Dips 1:20
15 Cleans 1:59
15 Bar Dips 1:07
9 Cleans 1:02
9 Bar Dips 0:38

Total 8:49 New PR

Old PR was 9-something, before that 10-something for multiple dates with Elizabeth. Still only doing bar dips instead of ring dips (which means I can compare to past performances, but not to you animals that are doing 63-45-27 or ring dips). If I did 63 bar dips, I don't think I'd be able to lift my arms to type this.

About 15 seconds transition between each exercise (although I'd probably need that break even if I didn't have to walk between rooms)

"Elizabeth"
modded as follows:
21-15-9 rep rounds of
100lb squat cleans
ring dips

time as modded 8:47

Notes - practice with deep ring dips (thumb to armpit) paid off. Did these today past horizontal and got a pr first set of 17. Cleans still need much work but all squat cleans to my current max depth (below horizontal). Legs are pretty toasty after Barbara yesterday otherwise might have upped weight to 110 or so.

Cheers, kempie

Not exactly as prescribed, and I forgot my watch. Subbing regular dips for rings, my time was in the 20 minute range. I ordered my rings though.

Reps increased to equal overall weight lifted; so slower time. Best form I've ever used on the squat cleans though.

30 x 95#, 42 dips
22 x 95#, 30 dips
13 x 95#. 18 dips

17:15 Average hr 161.

Reps increased to equal overall weight lifted; so slower time. Best form I've ever used on the squat cleans though.

30 x 95#, 42 dips
22 x 95#, 30 dips
13 x 95#. 18 dips

17:15 Average hr 161.

11:55
Much worse than anticipated.

Still a day behind (1/19/2006)

Cleaned 115#'s and didn't have rings so I used parallel bars.

Time-8:48

Next time I will clean 135#'s

-Cleaned 35kg (77 pounds) 21-15-9
-subbed ring dips for regular dips 63-45-27
(each set half at assisted 15kg, half at assisted 20kg).

13 minutes 56 seconds

18:30 , did bar dips *3 , rest as rx'd

9:57
Have a pulled muscle in my leg used 95# for squat cleans. Still brutal, broken sets of 11,10,8,7 and last set 9. Subbed reg bar dips x3 for rings.

Had nowhere to do cleans and ring dips, so I did some more of Barbara. Did it in the SCU version of the Chicos---motivation and to see the muscles working.

3x CFWU
Did a few BB cleans @ 115 to warm up and realized I'd never make it through as RX's as my wrists were really sore. Ended up subbing DB's.
5 @ 2x65, 16 @ 2x50 (65 was too heavy so I dropped down to 50 as both 55 and 60 db's were in use), 21 dips on slings hung from squat rack.
15 @ 2x60 (60's free now), 15 dips
9 @ 2x60, 9 dips
Good depth on all cleans, well below parallel. Had to break them up (once I was @ 60lb) into 5's, 3's & 2's for last set.
Total time: 20:49.
Added bonus: Farmer carrying all db's to and from squat rack (didn't have to do this but I wanted to do the cleans in the same place as my dips.)

14:09, w/subs

Bar dips with 16# assist.
Alternating squat cleans with power cleans.

Dips were the deepest I've ever gone - hands to armpits. Squat cleans to full depth. Has anyone measured how high they pull for squat cleans ? I'm pulling around 40" - 45" before diving under. Not sure if that means anything...

10:27 (six months ago - 13:04; previous = 10:04)
rd1: cleans 10/7/4; ring dips 7/7/5/2
rd2: cleans 6/5/4; ring dips 6/5/4
rd3: cleans 5/4; ring dips 5/4

A day behind - First time using rings for dips - made a bit of a difference.

23.57 minutes.

Lower back still feeling Sunday 060115 wod. Got pretty stiff by the end.

24:52. Subbed 2x bar dips. Would have been a little faster, but I was sharing the lifting platform, and the other guy would set up to lift, then stare at the weight for a minute or two to get psyched up. Meanwhile, I'm dying to finish the cleans. Oh well.

Greg

as rx'd but with a mixture of power cleans....form still isn't perfect.

11:13

Approx. 19 minutes.
Subbed 3xchair dips. Fun workout.

as prescribed
11.26
bodyweight = 135lbs

first time at full weight. 6 months ago this would have been all singles on the cleans and taken 30 odd minutes.

Clean as RXd
63, 45, 27 standard dips

20:15

At this point, I'm actually WISHING I could blame my vegetarian diet for how much I'm struggling, instead of the fact that I'm not in nearly the condition I thought I was. I think I'm going to need to lose at least six pounds (much of that being muscle) to improve significantly on a lot of these exercises.

11:42
regular bar dips

as RX'd:

21-15-9

full squat cleans #135
ring dips

all cleans a2a, definitely the time consumer of the 2, all ring dips unbroken...

13:25

31:30 w/ 3-1 dips subbed for ring dips. Sucked on cleans. Twice as long as anticipated.

cfwu x2
WOD in 12:30 w/
squat cleans: 21 @ 127#, 15 and 9 @ 87#
Ring dips: 21 - 12 and 9 assisted
15 - 9 and 6 assisted
9 - 6 and 3 assisted
(I used a 5 gallon bucket to rest my toes on for the assited RD - all were broken obvously)

21:43

95# for cleans
2x1 Bar dips

Will increase weight for next cleans.
1st Round of dips - broken but OK. 2nd Round: after around 20 (broken) had to do just negatives, 3rd Round: broken

19.31
60kg Powercleans ( as can't do squat cleans )
Bar Dips

This WOD apparently doesn't like me.

I warmed up with 95lb and 115lb Squat Cleans, but on my third rep at 135lb, I missed the lift and didn't get out of the way in time.

My knee met Mr. Barbell.

Ouch...

modified "Elizabeth"
subbed 115 (x21) and 125 lb. (x15 and x9) power cleans from the floor (bar raised on plates to proper height); a few were squat-ish; missed 1 in last round
subbed 21 pushups each round instead of dips, which still kill my right pec (months of this! argh.)

20 min

lots of trouble getting down under the bar for a proper squat clean; need to work that transition big-time; heaviest cleans I've done yet (don't laugh (too much!))

BWt = 155 lb.

15:52
From Floor to Squat Cleans
Ring Dips (w/ band Assist)

:09::16

WU: 4 rds - 15 situps, 15 push ups, 15 back ext

Cleans with 55#
Assisted dips with 58# assistance

28:00

Vanessa- 11:40 w/ 75# cleans and negative ring dips.

Did the cleans @ 135lbs for rep scheme, had to take breaks inbetween though. Cleans were heavy today. Did regular dips for reps and got all in in consecutive sets. Poor effort on my behalf. WEAK!!!

10:45 as rx'd
Broken sets on all squat cleans. Ring dips 17 + 4 on the first set, complete sets after. High rep squat cleans take a lot out of me, and interestingly enough, make my shoulders sore.

Happy 6 month WOD anniversary!

Last time:

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 but I got it done.

sub 2x bar dips for ring dips

27:32

This time:

maintained 135# through all the sets although it wasn't pretty. Most were more power cleans than squat cleans

sub 3x bar dips for ring dips

22:18 - more than five minutes faster and doing more work.

It's simple, folks. Crossfit works.

DROM
Coach B WU

Did sets of 21 and 9 only
Bar only for cleans

Stretching

21:40 as rx'd

Missed a day due to bar dip problems. Stopped by hardware store on the way home and have set up my own.

Sunsalute
Run 1/2 mile with Kids.

Cleans with bar - focus on form, all unbroken
bar dip (kept 21-15-9 rep) all broken into sets of 3.
Time 19:00

J

Missed a day due to bar dip problems. Stopped by hardware store on the way home and have set up my own.

Sunsalute
Run 1/2 mile with Kids.

Cleans with bar - focus on form, all unbroken
bar dip (kept 21-15-9 rep) all broken into sets of 3.
Time 19:00

J

16.06 Cleans as Rx'd. 63 45 27 for the Dips. (No rings.)

Rower 15min
Stairmaster 15m

team tikrit (late post)
95 lbs for cleans, ring dips
mfbunch: 7:19, full squat cleans (what a difference), broke up a bit-nursing some plantar fasciitis
joeyd: 5:52, mostly power cleans (had to point that out as i was jealous of his time!!)
need to increase the weight on this-read the cf journal about benchmarks, i think i can get 135 3x in a row. . . oh well, i may have to compromise a bit since i have limited time to do the wods.
btw this is one of my favorites!

135# power cleans (21-15-9)
double dips (42-30-18)

13:36

Should have decreased weight and did squat cleans.

Hello everyone hope you are all well.

My time doesn't reflect my work on this as i spent a lot of it waiting for the dip bars and olympic bar at my gym.

21-15-9 reps of:
Clean 135 pounds (62.5 to begin with for first set but a kind personal trainer helped me with technique so decided to drop to 50kg to improve technique for rest)
Ring dips (Bar dips 63-45-27)

Time = 30mins (void as a lot of ttime spent waiting)

London Crossfitter!

SCs really do me in.

As rx'd: 28:50

Form was shaky at the end of SCs and subbed 1:3 ratio for bar dips. All were broken.

Dan
t-7:43
Avg HR-160
Max HR-177
#105 clean

Monique
t-7:23
Gravatron Dips
#30 clean

First time going all the way at 135#.
Hurt like hell.

15:09 Bar dips, like Dave Wood. My elbows would explode if I did 2/1. On the plus side, I can expect my Elite Rings from Mr. Hass at the end of this month. Bought 3 sets for my athletic program here at school.
Wait'll the kids get a load of them.

First time with Elizabeth:

Only 90 lbs for cleans but managed to do full squat cleans on mot of the reps.

Ring dips with about 50% ROM.

6:45

My new favorite girl. Thanks for the great workout, coach.

George Jacobs, using a 30kg weight, 25:20. Go to 40kg for the clean next time.

my version of the CFWU:
3 x10 close-grip chins
3x 10 ghd situps
close-grip bench: 60x12, 85x12, 95x10, 110x6

Started Liz; got as far as 10 reps of 75# sq cleans before the chorus from back, shoulder, and wrist drove me to double 36# kb cleans.

Time for the abortive bar cleans plus the 21-15-9 rounds of kb cleans & ring dips: 9:30

Catching up still. Did power-cleans today, for a change of pace and because my legs are jelly after Barbara.

12:18. BTW=150.

Sountrack: Sonic Youth's "Sonic Nurse."

-D.

135lbs-hang cleaned instead of squat cleaned read incorrectly, subbed normal dips for ring dips-29min, forgot about the 4-1 ratio foor dips.

Talissa: 14:08 w/56lb clean and doubled dips for sub

Thayer: 20:52 w/56lb (used hang clean instead of squat clean) and doubled dips (unassisted for 32,15,and 5)

Sheila: 21:11 w/45lb clean and doubled dips used assisted machine

subbed reg dips for ring dips

6:44

Completed with 95lb clean and 126bwt

12:30
after 4 reps at 115 (BW adjustment) took it down to 95#. all Cleans more like powers than squats, broken, all dips unbroken on rings

wu=slow run on icy streets 9 min
cfwux3 light on dips and PU
end with 45# true squat clean x 6 practice, 9 ringdips

18:00?? Not sure about time
115 LBs, regular dips

ANother day of the PSD. Tired.

Cf WU x3

BW:150
Done in 25:14, used 95# Barbell for cleans , Ring Dips Broken (11,5,5/ 5,5,5/4,5)

Subbed two one leg squats for one deadlift.

7:27

12:07 on Thursday 1/19. Worked negatives on the ring dips, 65# for cleans. Tired from yesterday's Barbara.

6:59 as Rxd

Used 60kg on the cleans - just can't do squat cleans so they're all power cleans. Did 3 x bar dips for ring dips. About 27 minutes.

Did the hang power snatch/500 m row WOD from last week the following day (still catching up from Christmas holidays). Started at 35 kg on the snatch, and 2 x 10kg dumbbell sumo deadlift high pull sub for unavailable rower. Got through the sdhp's but did 21, 12, 12 on the snatches, dropping to 30kg for last 12. 20 minutes.

Did this Sun 1/22/06

BW = 226
21-15-9 reps of:
Clean 115 lbs (Mix of mostly Cleans and a few Power-Cleans as I tired)
Ring Dips
Time = 15:45

Olivia (a little late...)

time: 13:21
21-15-9
squat cleans:21*55lb,15*65lb,9*65lb
dips: gravitron with 40lb assistance

9:45 as rx'd.

8:50 wiht regular dips

Time=16min
Substituted 3:1 regular dips in place of ring-dips. It feels good to get a CF work in again. I've been doing old school workouts last 3 weeks. It is easy to miss the pain from CF.
Date: 25JAN06, 0500+3C.

First Elizabeth with my rings. Thanks Tyler

ML - 12.23 as RX'd

Vincent will miss this one due to conflict with offseason football workouts, his loss