Community service time:

For newbies, the clean is really supposed to be a "squat clean" (the default clean). Do what weight you can do. Ring Dips for those without rings means 2-3x for regular dips, 1 ring dip= 3 regular dip. Again do to your own level. Enjoy.

Hey Mike, thanks for clearing that up, my question is, by "squat clean" do you just mean like the video? I'm also trying to figure out how to do this with dumbells. The motion just isn't going to be the same no matter how I try to picture it in my head.

You might want to look in the FAQ as well.

Cleans!!!!

You might want to look in the FAQ as well.

Cleans!!!!

Ugghhhh!!!! Accidently hit the post button twice. Hands, arms, shoulders, and brain still smoked from the push-presses and pull-ups.

Anthony it is really a different pull with the bar compared to dumbbells, but I guess you can try with dumbbells if no other options. Yes the squat cleans means squating under the bar to catch and standing up. It's a pain with the bar...most people who cant do the squat cleans do power cleans instead. Thats your call.

I'm so nice when drinking Guiness!..Either DJ posted twice or I need to stop drinking at this point.

Perfect Mike, I think I will be able to pull this off, just might take some practice runs with lighter weights to get the feel for it. I don't have any other option right now for my work outs, the hotel gym is really weak. Hell, I'm doing dips in between 2 tables in my room, fun stuff. Thanks for your info.

Thanks coach, nice and early post means i can get to bed early. Juat finished yesterdays WOD 10 rounds + 12 push press & 4 pull ups. I just picked up some rock climbing "rings"

http://stores.ebay.com/Three-Ball-Climbing-Holds_TRAINING_W0QQcolZ4QQdirZ1QQfsubZ11QQftidZ2QQtZkm

Holy smokes i can barely do one ring dip but can do 25 regular dips. i sure hope there's a steep learning curve!!

i'm learning to love the pain!

water-ratt

Coach you have a sick sense of humor...

Anthony Utah: Squat cleans with dumbells are occasionally prescribed in the WOD. Therefore, no problem. The movement isn't that hard to learn. Start light. I find the squat cleans nuke my legs so sometimes I will sub a dfferent type of clean for the movement if my legs are overly tired. HTH, Jack

here's a good video of a guy doing hang squat cleans with dumbells:

http://www.mikesgym.org/gallery/video/mov02005.mpg

That's what I was needing dammit, thanks. I wasn't sure if I should keep my hands turned in or flat like holding a bar. I think I'm going to try it both ways to see how it feels. It's going to be a couple hours until I can try this out, pretty interested to see how it goes. Thanks for all the help again, getting over this first couple weeks has been interesting learning all the new movements.

This video from the exercise page shows greg doing 051116 WOD - it includes 35 hang squat cleans (second to last exercise on the video)
http://media.crossfit.com/cf-video/051116.wmv

Hope this helps

Woo! That was great fun.

See you tomorrow, guys (and girls).

Thanks for the Plug lauren and Greg!!!!

The guy I was teaching the HSPU to was my best friend from high school who I haven't seen in 15 years.

He loves the stuff

Hope the baby is great!!

See you soon

I knew this would happen....

jc7
What's with the cryptic post? I'm on the edge of my seat waiting to find what the next installment will bring...

Get some. Go again.

Thanks Coach and Lauren! I really appreciate the recognition. Also, please note Kurtis Bowler and Eddie Lugo as my inspiration. Us big guys really have to stick together!

Yeah Baby!

24:58

Way to go Frank :24 first round K.O.

16:10
95lbs for cleans
42/30/18 for dips (no rings)

Mike OD- It was the XX-Aquis that made me post twice. But it was the Guinness that made you respond. Mmmmm, Guinness... MOthers milk!

11 mintues--i'm really getting up to speed now--not with prescribed weights but speed of moving through the exercises.

almost paid a visit to pukie this morning, but it was morelikehis ugly cousin gurglie...

RE: Mike OD - why would coach write 'Clean' if he means 'Squat Clean'. These are two separate exercises on the exercise example page. This makes no sense to me. I would think that he means the exercise that he actually wrote.

end of my first week and i love this
17.27 Clean@ 95lbs (gotta start somewhere)
63-45-27 bar dips(no rings)

Smoked! That's the only word I can think of to describe the level of tired.

24:43 - A little slow due to sharing the assist machine with some guy for my dips.

115# full cleans - there are 3 different kinds of cleans described in the exercises page, cleans (start from a deadlift position), hang squat cleans and hang power cleans. I chose the first since that is what Coach posted.
Had to do the 3 x norm since no rings.

All sets broken.

7:05 (hang cleans)

65# cleans, 42-30-18 dips......

11:00

Just want to confirm......I do 21 cleans then 21 dips, 15 cleans 15 dips, and so on?.....

Way to go Neal!

Kevin (#25)...this has been discussed before. Back in August '05 Coach posted that by default, clean = squat clean. A power clean would be specified as such.

This is CF baby. Around here, if there's any doubt...do it the hard way.

Matt #39 Yes that is exactly what you do. THis is my first Elizabeth, looking forward to her. Yesterday's workout was my first. 14 rounds on the nose and my back is on fire. I love and hate you all.

Thanks to everyone that posted videos and answered questions this morning. I have to say that clip of Greg doing his workout almost made me what to stop and drink a beer for him, that guy is a freaking animal. Anyway, had to mod stuff as expected again.

Used 30lb dumbells for the cleans, really not as hard or ackward as I was expecting, I could tell the other people working out where weirded out by what I was doing though, they left pretty quick after I caught them laughing at me :) Must have been the serious puke look I had after my second set. Had to use the treadmill to do my dips, wide grip, not the same, but I pushed through the triple set.

Total CF WOD time 23ish, no stopwatch

Ran 1.5 miles right after @ 14:24 legs are DEAD

Biked for 10 minutes to cool down.

Have a good day everyone, and thanks again.

WOD: 21 cleans (squat cleans @ 135); 63 dips; 15 cleans; 45 dips; 9 cleans; 27 dips = 21:52.

Today I did not mind the walk from the barbell area of the gym to the dip bars. Actually, I enjoyed the walk so much that I stopped to smell the roses. It turnes out, though, the smell wasn't flowers.

Hi all,
Workout as follows
Ride 2.5 miles at level 6
DL 170 kilosx1x18 supersetted w/ Press 62.5kilosx1x18.
Duration 19:50.
Sit-up +50#'sx41 (2:00).
Bdw. 81.8 kilos.
Rest...

Done some GPP with the tyre and kettlebell this morning instead of the wod

Neal Thompson,
Way to go! You're on my list of heroes.

Tough on muscular endurance! Went with 135 for first two sets and dropped to 105 for third as technique was going. This begs the question ;should form win out every time ? I could done 135 on the last set but it would have been 9 sets of one rep !Subbed 2 odinary dips for each ring one. 17.34

Guy: Many times I've had to drop to one rep sets to finish the WOD. Today on the last set, for example, I'd clean the weight, put it down, count to 10 (or higher) and clean it again. One rep sets are analogous to convincing yourself that you'll run just one more tenth of a mile, or just take one more step when you are climbing up a hill. Rather than being a problem, it strikes me as noble.

If you feel that you are losing some of the cardiovascular element of the workout, perhaps you might want to supplement the WOD with a run or erg piece at the end. After today's WOD, I finished with a 20 minute run and a 10 minute row.

22:48
135# Sqt cleans, 63,45,27 bar dips, all with 4# vest.
Sqt clean technique sucked, kept falling forward.
Off to do 21,15,9 front squats to make up for my pitiful sqt cleans. Til tomorrow...

Mod today

21-15-9 of
1 arm DB power snatch (l&r), 57lb
Ring dips

12:21 as modded (for the record 21-15-9 each side)

Made up a 67lb db but grip was knackered after yesterday's WOD.

Cheers, kempie

CFWU x 2
Burgener WU
As Rx'd, sort of;
10:02
Admittedly, I did more of a power/squat clean hybrid. Knees went just to parralell. Felt much better than yesterday.

Rest day for me and Rach in prep for PainStorm tomorrow.

Started slow today but managed to finish in 8:17. Since I missed yesterday's WOD I decided to knock that one out, too. Completed 18 rounds then layed on the floor while Pukey stood over me and laughed. Not pretty.

20:49... this absolutele ate me up... 135# is about 90% of my BWT... I ended up doing mini sets of 2 or three...thought Id never finish the 1st set of 21.

26:03 modified by 95# on the cleans instead of 135#. 63-45-27 unassisted dips broken on the 10's. Even as lightened I had to break the cleans on the 5's. There are two kinds of CF workouts:those you think will be easy and kick your ass, and those that you think will kick your ass and do so. This workout seperates the men from the "girls."

Did 5 mile run with 45# ruck today. Will do WOD later.

No offense to our CF colleagues in Vancouver...but I'll bet this august group of posters can come up with some funny captions for today's photo. :)

Coach,

I just finished the U.S. 15k Champs. Thanks for the excellent training. I couldn't run more than a mile one year ago. Good stuff.

13:06, as RX'd.

As designated w/squat cleans...10:01.95
WOD was #2.

Happy 311 day all...off to see the show tonight.

time: forever...used 75lbs. first time using ring dips...

21-15-9 squat clean 60kg much better form this go-round
63-45-27 asst dips
ripped my first callus off doing pull-ups yesterday
time:23:32 BW:360

Trained with my bro this morning he,s turning into a x-fit beast, go Dave

Elizabeth, you're killing me! I love it! I do have a question, as I'm sure many others will too... if I don't have rings for ringdips, should I substitute pullups and dips at bw? I'm afraid I already know the answer...

14 rounds yesterday (power-assisted pullups still...)

nevermind... I guess it's OK to leave the pullups out today. Not sure I can; the addiction grows.

18.01

95# 42dips
115# 30dips
115# 18dips

my clean technique is so poor i speculate i'm expending 5X the energy required

I varied the load for the cleans, which took time off from my score but also kept pukie at arms distance.
65-95-75 (squat cleans)
dips as prescribed.

12:00min

last time 15:34.

10:57 3/1 bar dips, 115# clean

zeus - the proper sub is 3x bar dips so 63/45/27

No weights available for cleans soo:

100 56lbs KB Swings
100 Pressups
100 Front squats w/56lbs KB

For time: about 19mins, with added dog wrestling inbetween cuz the damn thing wouldn't stop tearing s&*t up.

5:22 as rx'd squat cleans from the floor & ring dips

As written...13:26
All full squat-cleans, each rep from the floor.

Did junior varsity version in 10:50. Used 95# barbell for sets of 21, 8+7, and 9. Dips from bar (drywall buckets actually) of 12+9, 15, and 9. Hamstrings cramped after first set of cleans. If I was on the beach, someone would have kicked sand in my face. :)

cfwux2

elizabeth 21-15-9
95#squat clean
ring dips

total=13.23.38
squat cleans broken
15-6
10-5
9

building my first set of rings today since it has taken forever to get mine. if anyone else wants to do the same directions are here

http://www.crossfit.com/discus/messages/26/10004.html

wore 20lb vest thru out 11:13 all squat cleans from floor.
Nice time Josh!!

16:38

21-15-9 with 95# Cleans (somewhere between a hang clean and power clean - legs aren't strong enough to get into full squat)

Bar dips (63-45-27)

All sets broken

Forgot to add that bar dips were done with 100# assist.

total time 25:35 cleans for 105# not the 135 i was supposed to, but it's a start

95# out of a rack
3X1 bar dips for ring dips
24:10, 8 minutes slower than last time but did squat cleans instead of power cleans. totally different workout with squat cleans.

35 lb squat clean 21-15-9
dips 63-45-27, gravitron

32:00

as rx 9:55
OK, due to two hand tears yesterday I was very afraid of this one, taped up and did technical cleans pulling a little then diving below bar and standing and dropping weight, didn't hurt hands and smashed any previous time I have posted by a long shot.

12 min. first time
all cleans as rx'd
90 dips total (no rings) I think I was light on dips, will do more next time

Josh, you're a sick man.

2/3 cfwu (- dips)
as rx'd, 15:28
Signs of another crossfitter in this gym. Rings, chalk, step box in corner, two slam balls, a heavy rock there, too. Hmmmm. Have to find him out (yes, where I am, I know it's a he.)

Patty,
Where was that picture taken?

14:03

25:55
135# clean x 21 + 21,15,9 dips
135# clean x 15 + 21,15,9 dips
135# clean x 9 + 21,15,9 dips

75# clean x 21, 21 sets of 3 dips with 5-10 sec rest
85# clean x 15, 15 sets of 3 dips as above
95# clean x 9, 9 sets of 3 dips as above

11:22 - 85# butt to ankles squat cleans from the floor each rep, ring dips with rings turned out and away from body each rep.

Focused on getting full hip extension each clean. Slammed myself hard in the throat seven times and each of those times I nearly knocked myself onto my butt. The extension really shot the weight up...I need O-lift instruction!

Spent another hour at the Monkey Bar Gym playing on some cool and unusual equipment and practicing doubleunders (even got one in front of Chad after whipping myself many times. Thank you for the instruction Chad!). Tim set up the angled parallel bars and he showed me how to do "hopping" pullups up and down the bars. He demonstrated then had me doing an interesting pullup/inverted hang/pullup combination (fun!). Then he placed two boxes about 12" high several feet apart against a wall. Tim had me kick up to a handstand between the boxes, handwalk to one box and place a hand on it, do a HSPU then repeat after handwalking to the other box. Much to my surprise I was able to hold wall free handstands for about 10 seconds after each walk/pushup sequence.

I would STRONGLY recommend the MGB to any Crossfitter visiting or living in Madison. Excellent facility with fantastic equipment, knowledgable and friendly staff, and a wonderful feeling of community.

11.48 Cleans/ Ring dips
12.30 last time (power cleans)

7:36

subbed reg dips for ring dips + 8lb weight vest

My time was 45 secons slower than last time, but I subd 3 bar dips for each ring dip this time and only 2 bar dips last time. I still think my form on cleans needs some help.

14:45

For some reason, the pic reminds me of the joke about the proctologist who looked up an old friend.
CFw/u
Burgener warmup,3rounds.
15:16 as Rx'd except cleans deteriorated badly into power cleans. Could only get 2 at a time starting, then 1 at a time.
3k row to finish, 15:30

Have a good day, all.

As RXed.

Total time: 9:27

R1: 2:43, 1:02; total: 3:45
R2: 2:44, 0:54; total: 3:38
R3: 1:36, 0:29; total: 2:05

Rounds broken as follows:
R1: 10-4-3-4, 7-7-7
R2: 5-3-4-3, 6-4-3-2
R3: 3-2-2-2, 6-3

Previous time was 10:38, so improvement of 1:11. Pretty happy about that.

Need to start doing some of these rounds unbroken.

Paul: Sub 95# and 4x bench dips 15:27
Jen: Sub 63# and 4x bench dips 15:04

Really sore after yesterday's workout, especially in the lower biceps. Not that y'all care, just wanted to mention it!

Finished today's in 19:36. Clean getting better on form, dips 63-45-27 but had to be broken up as my heart popped out of my chest.

If anyone finds a "crying little red bloody mass", please email me. (except Turk! hahahahahhaha, just teasing Turk)

8:26
Ring Dips.
Squat cleans until the second round when I tore all the skin off of my middle fingers. Switched to power cleans for the rest of the workout.

Thanks for that workout yesterday. I am officially hurting now.

10:17, sub'd bar dips plus 30 lb db with 135 lb cleans, in YMCA OC

8:40
Power cleans.
Ring dips.

11.45
-sub bar dips with assisted 60 lbs
-clean 90lbs

19:11
85-pound cleans [with awful form, I'd bet]
80 pounds of assistance on regular dips, but I did 11, 10 and 9 without a break on the three dip sets. Still really bad at this but getting better.

20 minutes as rx'd
chris

21-15-9

110# clean
ring dips

5:47

(after "J.T."

Holy moly! 28:40 as RX'd. I think the time sucks but considering I couldn't even DO a 135 LB squat clean just a few weeks ago, I'm pleased. Probably the toughest workout yet for me in terms of mentally sticking with the reps and weight. I owe you all a heartfelt thanks for your inspiration.

sub power cleans 45 kg
self asisted ring dips
14 min.
felt a pain in my lower back during the second set of cleans, when I was trying to do real squat cleans. Finished the workout with pain in my back.
Did some serious stretching but I felt it the rest of the day. I'll have to see tomorrow.

Happy HEALTHY training

9:40

Dips x 3 (still no rings)

Full squat cleans at 105lbs, need to buy more weights.

16:37 with 95# squat cleans from floor and ring dips, 1:27 faster than last time. I'm getting over a cold, too (excuses, excuses).

2 cleans as requested.

The rest hang cleans at 95lbs (can't drop the weight at the Y [without getting kicked out] and my form isn't good enough to bring it down slowly).

Sub 3 dips per ring dip.

17:42

My thought after the workout: we are all like dogs that have been abused by their owners - we get a beating and keep coming back for more!

3 or 4 weeks into Crossfit and I can visibly see a difference in my physique.

Saturday Chipper @ Brand-X

3 rounds for time of:

5 muscle-ups
10 broad jumps
15 man-eaters (formerly known as man-makers): grab two dumbbells, perform a burpee push-up, one-armed row in the push-up position alternating both arms, tuck legs in (like after the push-up in a burpee), clean dumbells, push-press; that's 1 rep
30 squats

19:50

afterwards, we had a spartan's race. spartan's are a tire lift -> jump in tire -> jump out tire -> return to original tire lifting position.

Row 1600
CFwu, then: 19:30

Cleans - 27, 19 and 12 reps of good squat cleans to parallel or below, of 105# bar (to equal total weight of Rx'd 135# cleans)

Dips - 64, 45 and 27; ugh.
Cool down - row 2k

Wife: 22:45
Smokin' proud of the missus today. She did cleans w/45# bar but matched the total weight by doing 63/45/27 reps, then bench dips of 64/45/27. She broke up the sets a bit but kept going and ended up s-m-o-k-e-d.

19:45 w/ 115# clean. 3:30 slower than last time, but 20# more weight. Coming off a cold, too.

15:43 with 63/45/27 dips subbed for ring dips. I was dreading this one as soon as I saw it -- never done cleans before. They ROCK. My back will talk to me about them until Tuesday, but that's why God made Alleve. I think I started catching on to the form toward the end when my arms and back got so tired that using my legs and hips was the only way to get them done.

About the rings. I'm ready to give up and make my own, too. Cooking PVC makes me a little nervous -- does anyone know if heating PVC releases anything nasty into the kitchen or the oven?

Jumped in a few round of Tabata Pull-ups, push-ups, squats at Weekend Warriors

Elizabeth
13:17 (PR)
55lb cleans (most ended up being power cleans from ground), wanted to do 65lbs, but still nursing the shoulder. It felt good after a few reps.
Ring dips did 11 of 21 without assist for first round, rest with toes on box. Did 5 of 15 w/o assist for 2nd round, 3 of 9 w/o assist for 3rd round

cfwu w/o dips
18:34, 17:00 even w/o a break to put on some shoes.
Worse than last one, not feeling it today.
Sub'd power cleans midway through the set of 15.
Not happy with today's performance, although the form on my cleans started off really good.

As rx'd: 18:59

Cleans are killing my time.

THIS STUFF REALLY WORKS !!!!

The first time I did this workout, I used 95 lbs and subbed 3 dips / ring dip.

1) Cleans 9/5/6 - 8/7 - 9
Dips 23/20/18/2 - 20/15/10 - 17/10
Time = 17:00

2) Cleans 21 - 9/6 - 9
Dips 21/18/13/13 - 14/14/8/6 - 17/10
Time = 12:45

4:15 off my previous time !!!!

I will move up to 115 lbs next time.

Keep up the great workouts

23:56
21 X 115#
15 x 125#
9 X 135#
& ring dips.

Evaluation at Crossfit North today.
3 rds of:
500m rowing
12 deadlifts (not sure of the weight...135?)
21 box jumps

approx 17:00

"Easy Elizabeth"
3 Rounds
42,30,15 BB Power Cleans
21,15,9 Ring Dips

9:20

heel injury preventing full squat cleans.
Look after you feet,folks.

BTW=150. Full squat-cleans from the groud, each rep. 135lbs. gets really heavy, quick. F$%#ing rings keep ripping off the scabs that they created last week. At this rate, I'm never going to heal. Looks pretty tough though.

15:41.

Rocked out to some Dillinger Escape Plan during the WOD.

-D.

9 min. 58 sec. with simply dips on the bars--did no conversion of 1=3.

1st WOD in about 4 months... time to get back at it.
18:00
111 lbs for cleans (more of a squat/power hybrid)
bar dips (assisted)

As Rx'd, 20 minutes. Yeah, it was slow, but i'm still pretty happy 'cause that's the first time i've done elizabeth with the full prescribed weight. by the end i was using (i think john seiler's technique?) of banging out singles with ten second rests between. kept me moving, at least.
rings dips went off unbroken! huzzah!

6:59

First set of 21 cleans with 115 lbs
Final two sets of 15 and 9 with 95 lbs

Dips on a station, not with rings. As rx'd.

15:35, lost a callous

13:54- almost skipped because I was feeling sick. Glad I didn't because last time was 15:18. I love this stuff! (most of the time-especially when I'm done)

7:50

HELP!

In a state of euphoria after finally figuring out how to rig a pull-up bar in my garage gym, I attempted Fran for the first time. Well that wasn't smart. I did come in under 7:00, but I nearly crippled myself in the process.

The rest of the day following and for the next two days (still going actually) I was unable to fully extend my arms without some major pain. After a few rounds of Aleve, the pain is subsiding, but both of my arms are swollen on either side of the biceps above the elbow joint.

Has anyone else done this to themselves? Is rest all I need or should I be doing something else? Any advice would be appreciated.

Brad

Squat Cleans As RX'ed/ bench dips with 50#'s on lap,

Cleans-21,15,9
Dips-31-25-19

After WOD did several rounds of ladders doing close hand pu's to finish off the tri's

Forgot to post time: 15:17/about a minute faster than last time.

Thanks Kevin!

11:36 and still shaking...

75lb squat cleans from floor, ring dips 27:11

bwt: 137lbs (lost 6lbs since yesterday... i'm going the wrong way)

17:30

1st round
11/10 squat-cleans 85#
10/10/10/12 dips

2nd round
4 85# 6/5 75# squat-cleans
15/15 dips

3rd round
5/4 75# squat-cleans
18 dips

first time doing squat-cleans... kicked my @$$... awesome.

BGantt #119, I e-mail you some info re: your elbow pain. Good luck.

e-mailed...

16:57 - 95# cleans
Made myself some rings, but 1 1/4 inch piping is way too thick.

steve hb,

Thanks for your help. Could you please re-send to the address below? I forgot I don't have access to the other account wheni I'm out of the office.

BGantt

Back Squats 10x2@275; 60 sec rest. Got feet a tad wider after 5th set, felt better. Need more work on keeping chest up. Power cleans 135,135,155,175,185(failed -didn't get down.) RDL 5x275.

Did not read the WOD carefully. Did 3 Rounds of squat cleans 21-15-9 with 95#. No ring, so I did 3 rounds of 30-20-15 dips. 45 min. Took a 5.2 mile run in the hills as punishment for not reading more carefully. got some!

32:33 minutes

Failed 135lbs clean

All cleans good form, but 95lbs: 21-15-9.
Not explosive enough.

Chair dips: 63-45-27

Greg

I had a tough time with this (the clean) today. I noticed from the video that it appears the bar should be resting on your shoulders like your doing a front squat. I can't get to that position. It seems I'm always holding it like I'm going to do a push press. I guess it's a flexibility issue with my wrists.

8:37

all sets broken like I was at the end of the workout.

Bar dips 63/45/27

people where staring as I laid on the floor hyperventilating.

all cleans at 135

21-15-9 dips ,no rings, first week

will get more dips next time.

10 min.

5:36 as rx'd

6:14 last time.

27:04

21-15-9 reps of:
Clean 127 pounds
Decline dips

CFWU x3(-OHS, sub ball push-ups for dips)

WOD :11::52
:24 on bike

Subbed Hanging Power Cleans for Cleans... still mothering my knee. Shared the bar and dip machine w/Josh. He put out hard and did the workout as Rx'd. Definitely a plus to workout w/another who enjoys the pain.

Jason- 7:59 as Rxd

Ruby- 10:37 w/ 65# cleans

6:54 as rx'd.

Elizabeth - 23:56
sub'd 95# for cleans and regular dips x 3 for ring dips. Having fun with the workouts.

regular dips x 3
35 mins

27:00 min, 135pd cleans, 63,45,27 dips. Body wight 190. Pretty slow time though.

5:44 squat cleans from floor,ring dips pulse 170 @ conclusion

KB w/o after recovery

Jog 1 mile
CFWU x3

bodyweight 160

21 @ 95lbs, 5,5,6 from the floor, full squat
42 Bar Dips
5 @95lbs
Hit wall, could not continue. Waited full 5 min. picked up the bar and couldn't do anything with it. Walked away sore and broken. I've been drinking too much lately.

9:54 as rx'd. I was way ahead of record pace after the first round, but faded miserably down the stretch to barely break 10 minutes. High rep squat cleans and thrusters are a struggle for me.

I did the pack workout at Brand X:
5 jumping muscle ups
or 15 pull ups and 15 dips
10 broad jumps
15 Burpees
30 Squats

First round 15/15 sub for m/u, other rounds 10 jumping muscle ups.

25:11

Also participated in the Spartans race (flip big@ss tire, jump in, jump out, run around, repeat to end of mat.) That was AWESOME even though I got my @ss handed to my by TMoney!

^^^^ 3 rounds for time -->> 25:11

Did the Broomstick Mile...killed me. Subbed in 2 min hard rope skipping and/or shadowboxing (hand combos, knees, and elbows). Couldn't find a broomstick, so I subbed in kali sticks. Need a clock in my garage instead of my cell...around 20 mins i think.

Great workout BrandX!

Time: 43:09
1) 135lbs x 4/4 / 115 x 7/6
Dips 21/10/10/10/10/2
2) 115lbs 8/7
Dips 10/10/10/10/5
3) 115lbs 5/4
Dips 10/10/7

17:23 for 21-15-9 power cleans w/ 135 lbs and 2x bar dips vs 28:00 w/ 115 lbs and 3x bar dips (lot of dips.)vs 16:00 on 1/18/06 doing power cleans and 1x bar dips vs 16:31 on 8/15/05 w/ 115 lbs mixing dips and cleans vs 14:58 on 5/5/05 w/ 105 lbs and 1x bar dips. 10 min ellip w/u 14/14. max hr 170, avg hr 134.

9:34...

clean @105lbs(need to buy more plates)/ring dips @bodyweight
21-15-9
7:45
wow, forearms burn, can barely type

12:33 as rx'd

27:23
Cleans at 95 lbs.
Regular dips: 63, 45, 27, broken, but unassisted.

13 minutes flat
135 lbs cleans broken sets
ring dips with assist.. put a 3 ft box for toes... can't do ring dips yet... getting really close though
HOOAH!!

WOD

Subbed 85lbs clsq, bardips 3-1 ratio

19:31

0800L KAF

17:48
95 lb cleans

Couldn't get to the gym, so subbed 65 lb. KB snatches (21-15-9 per arm) for cleans.
14.11

Rower: 15.03min 300Cal
LifeCycle: 30.00min 10.7miles

21-15-9 reps of:
Clean 115 pounds
Bar dips

1/2 mile Swim

Don't have a time since I forgot to start my stopwatch. Had to lower cleans to 105lbs by second set and always need gravitron for ring dips. But as my client, I'm a personal trainer at Northgate Health Club in Rochester, MN, says I think I'm going to die, this is fun. I actually thought I might meet pukie.

14:13
115 cleans (not best form, all broken sets)
42,26,18 dips (all broken)

:07::08 as rx'd.

Have to add that cleans were not squat cleans. You figure after all this time I would have known that, but I didn't. I'll adjust for next time.

team tikrit:
first time as rx'd (weight anyway)
mfbunch: 17:04-last time around used 75 or 85, ate the bullet and did as rx'd, mostly power cleans though and broken into 3's mainly, but i'll take it any way i can get it, concentrated more on keeping heels down and back flat-baby steps. . .
joeyd: 15:20-all sets broken

WU
Row 4 Rds 1min on 30 sec Rest
Did WOD as Rxed in a team of 3 for technique Rotating through the Cleans in set reps.
Break Downs
A
SC 21:3,3,3,4,3,3,2
D 21:10,11
SC15: 3,3,3,3,3
D 15: 15
SC 9: 3,3,3
D 9: 9
16.55
J
SC 21: 3,3,3,4,3,3,2
D21: 10,11
SC15:3,3,3,3,3
D15:15
SC9:5,4
D9:9
16.20
V
SC 21:9,3,5,4
D21:3,3,5,6,4
SC15:9,6
D15:5,5,5
SC9:5,4,
D9:5,4
18.05

Finish with Play on Power Wheel

16:48...cleans as prescribed...bar dips at 1:1... pressed for time

135 LB. squat cleans
no rings-
63 dips
45 dips
27 dips
54 min

Took a week off with the new baby. Julie and I haven't gotten any sleep all week so I took it easy. I did this workout yesterday and it was the first chance I'd had to practice cleans since the o-lifting clinic. Each clean I put the bar down, took a step back and went again. I focused on form and cared little for time.

95# 25 min.

Maybe in a few years I'll be good enough at cleans to rap off more than one or two cleans per minute. For now though, I think I'll just take my time.

21:26 As Rx'd
Btw 131 lbs
wanted to die the next day

cfwu x 2 -dips
total time 18:27:35
last time 21:31
pr by 3 minutes
i love crossfit
get some.go again

11:43

as rx'd 15:04

36 mins.
115# Cleans & Bar Dips of 63-45-27
Even though this is 2 mins. longer than last time, I consistently went deeper on the cleans and feel good about calling them "squat cleans" (it's harder that way!). Plus, I had two guys talking to me the whole time I was working out, one of which was sharing the dip bar w/ me! Finished w/ 50 unanchored mat sit-ups. Killer WOD!

Subbect cleans for power cleans:
21: 115lbs
15: 95lbs
9: 95lbs

Subbed ring dips for regular dips (1:4): 84/60/36

Previous time: 31:00
New time: 26:00

11:05 75# squat cleans

135 CLEANS, 63/45/27 DIPS.

19:00

GREAT FUN!!!!!

22:42
30 kg, squat cleans, assisted ring dips

10:03
110# Cleans (resembled power cleans..need to work on form)
Standard Bar Dips.

115 cleans 42/30/18 dips
34:25 need to work on form and flexibility.

8:02 as rx'd

approx . 15:00 min
95lbs. 21-15-9
Dips 21-15-5 regular dips had strain in triceps brachii, long head

finished rest of session with faemers carry 30 secs. w/50lb dumbbells, heel raises 50 lbs. , 2 x 50 air squats, 100 jump ropes, 25 leg lifts(flat back), 20 back extenstions

17:40
sub 95#'s for clean, adjuste should be 115#

wu=11 min stairclimb one peak
cfwux3 light on ringdips, pu's on rings
pushed hard...20 sec better than last time

13:27 (1:15 slower than last time)
subbed 115#, up 20 lbs from last time
First set of 21 ring dips w/o assistance, most of last two sets with light assistance.

John 12:25 155cleans
Tony 15:32 115cleans

10:25 but subbed 25lbs. weighted dips for the ring dips.

9:11

Full squat cleans.

As Rx'd 10:30
BW 195

cfwu x2, minus dips, then

11:55

cleans at 45kg, form improving

115lb cleans
63, 45, 27 dips

26:33

a little behind on the wod but,
10:25 with 95# squat cleans and ring dips down from 13:50 last time

21:50
115# squat clean

Moved up in weight from 105# the last time we did squat cleans.

cfwu -dips x3
WOD: 115# squat cleans from floor

15:27

Much better form than last time.

Jeff bdywt 165 done as rx'd
7:52 PR

Connor bdywt 115 done w/115
11:35

11:08

Full squat cleans and 2x bar dips.

First 21 cleans took 3 minutes: re-gripped after each one. Later got the groove of 5 at a time and seemed to go quicker.

Had to lay down for a while. Tried planche and tuck practice but it wasn't happening.

Jet lagged. Hotel Gym.

21(60 dips) 15(40 dips) 9(20dips) of 60lb shoulder presses, dips, and pushups. 18 minutes.

30 minutes bike.

31:40
21 @ 85lbs
15 @75lbs
9 first 3 @ 75lbs form was suffering too much last 6 @70 lbs.
dips 63 @ 120 on gravitron
last 45 and 27 done on bench with feet up.

Form was better and weight is up 20lbs. took me a really long time though.

13:22 As Rx'd

Time: 11:15 subbed regular dips for ring dips @2.5 reps instead of the standard 3 reps. Also first set of 21 reps were all full deep squat cleans. The preceeding rounds unfortunately saw me employing power cleans as I got more and more tired. That damn ego and lactic acid are tough to deal with.

subbed 3x bar dips - form was closer to power cleans than squat cleans

last time - 18:34
this time - 17:41

Cleans were 30kg
Dips were as rx'd

11:12

14:53 with 115lbs used for full squat cleans + ring dips (PR by about 35 seconds). This was work-out #2 for the day. BS/FS were the focus of the AM work-out… still running from a pesky cold.

As Rx'd.
This time: 18:46
Last time: 30 min (with 115 lb on cleans)

all cleans as Rxd
dips 63,45,27

19:30
BW 210
have been sick last three days. first day back to gym.

had to sub for cleans, as my home-made rings are at home and olymipic weights are at the studio...

did 21-15-9 of
medicine ball swings (5.5kg)
ring dips

16.07

so effectively this workout was 45 consecutive ring dips as the swings took very little energy or time

CFWUx1 BWUx1
7:51
95# Clean, Regular Dips
25# farmers walk around basketball court x3
15#waiters walk (around same)x3
little bit o'speed bag, little bit o'heavy bag
done.

CFWU x 3
15.40
55lb db squat cleans
sling dips
vs 20 min last time using 2pd kb's

warmup: 10 min ellip. + bar clean

135 lb. power cleans
14,7 - 5,5,5 - 5,4

assisted ring dips
17,4 - 15 - 9

15:12

CFWU easy pulls/dips
Bench 135x5
5 pulls
B - 185x5
5 pulls
B- 185x5
5 pulls
B - 185x5
3 pulls
B - 185x4
4 pulls

Elizabeth 13:33
Cleans 135x4 too much switched to 95 x17
Reg dips 21 broken
Cleans 95x15
Reg dips 15 broken
Cleans 95x9
Reg dips 9 broken

110 lb. cleans

17:16

CF w/u

19:20
95 lb cleans
1:1 dips (i. e. 21,15,9)

right wrist sprained badly - trouble catching on clean. did squat cleans

Really exhausted, but really really happy with them!

I did 40kg cleans last time, but couldn't finish. Felt I could do 40kg, but wanted to really work on deep squats and good technique on the dips. Really really happy with this one!

21-15-9 30kg. Cleans
63-45-27 Dips (assist at 20/25 kg.)

Time: 26 minutes

London Crossfitter!

29:50
Slow time but first time as Rx'd
Will shoot for 25:00 next time

21-15-9
Modified workout by Toni Ducci
Calories = rowing machine
Ring dips
Dead lifts
Slam ball
Burpee's
Pull ups
21:00 minutes awesome workout...

I forgot to add sqat thrusters with 30lbs

Subbed bar dips for ring dips
21/63
15/45
9/27
18:10
last time 24 min.

24:40 with 95# for the cleans, ring dips.

This is a PR by almost 7 minutes since September.

executed on 13 Mar 06

CFWUs x 3 (-dips)

135# cleans
ring dips

21/15/9

time = 12.16.82

bw = 180