Funny I thought the Fran was going to be Elizabeth...and look at this.

SWEET, 3 girls in 3 days!

Nice looking box Boston.

***The sub for Ring Dips is on the FAQ link on the home page. (3-1 regular dips to ring dips)

21 Cleans
21 Ring Dips (or 63 regular dips)

15 Cleans
15 Ring Dips (or 45 regular dips)

9 Cleans
9 Ring Dips (or 27 regular dips)

done.

I wanted to take a moment and thank the Glassman's and all my fellow Crossfitters out there who took the time to recognize and comment on my late partner, Stazzo, who was featured in yesterdays WOD picture. Stazzo worked faithfully and hard througout his career. He was also my CF training partner as we ran over the hills and through the woods behind our home. It was very sad to have Stazzo's retirement cut short due to a freak accident. Although I am now working a new dog, Stazzo will always be special to me and will be sorely missed. I have posted a brief obituary for him on our website for those who are interested.

http://www.ssdk9.com/content/news/story/128/

Thanks again to all of you. Stay fit and safe!!

What is the clean? I can't get a view other than on a blackberry so can't view the exercises. Any brave sole want to try and explain to me? Would be appreciated.

The default clean for Elizabeth is the full squat clean. This makes it much more difficult.

Pull bar from the ground, catch the bar low in a full squat, bar on the shoulders in the rack position. Stand up. Return bar to ground. Repeat.

Not that I will do it with squat cleans, but it is the correct way.

Suavdaddy:

Clean:
Lift the loaded barbell from the floor up to the top of your chest/front of the shoulders in a single explosive movement.

Power clean is where you remain standing for the catch. Squat clean is where you drop down under the rising bar to catch in a squatting position.

Crossfit default is the squat clean.

suavdaddy (comment #5)
What a difficult question. I'll take a stab. Keep in mind I'm a beginner.

In one motion do a deadlift then shrug your shoulders as you jump to generate momentum on the bar. When the bar is at the top of it's range of motion pull yourself under it into a deep squat position and catch it across the front of your shoulders resting the bar on your fingertips. Be sure your elbows are pointing straight out. You'll likely be choking on the bar. Then do a front squat. Rinse and repeat.

Ian,
After having twwo loyal companions for 15 years, I was dog free for approximately 18 months. The other day my wife brought home an eight week old Aussie and I knew my life was about to change.

The training regiment is tough, The dog is smart, and I am loving him as much as my sorely missed pals.

My heart is with you and all that worked with Stazzo.

Jim

Man, 3 answers in the space of 4 minutes. I love CrossFit people!

You guys rock. I know this exercise (not by name obviously). Awesome guys. WOD #3 tomorrow. Can't miss my first week can I. Thanks again.

this 3 days of bitches is gonna wear me out. time to get some, go again!

In the Crossfit DVD, Elizabeth is done with a "hang clean"

Here's a clip from the video:

http://youtube.com/watch?v=-RwZxWdbUUE

So what is the box used for?

Jack (Comment #13)
I love that a guy just walks by carrying chairs. I guess a camera pointed at Greg A. must seem normal.

The trifecta -- I totally called this one! Check out comment 215 from yesterday.

no rings. would adding 21-15-9 of push-up(diamond+normal+wide) plus regular dips be sufficient

Jack (Comment #13)

Looking back through the archives, John Seiler asked about the clean for Elizabeth on 1/18/2006. Coach answered with:
----
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.

Posted by: Coach at January 18, 2006 08:08 AM
http://www.crossfit.com/mt-archive2/001035.html
----
Maybe an earlier version of Elizabeth was hang power clean. Maybe we are meeting Elizabeth 2.0. It would be interesting to learn the revisions our favorite workouts have seen over time.

Thanks Chris! I'll be doing squat cleans.

Wow--looks like it's going to be a sweet space. Congrats, Neal!

21 Cleans
63 regular dips

15 Cleans
45 regular dips

9 Cleans
9 Ring Dips

That was hard, I had to break the sets up as my body could not handle the fact my heart was about to explode.

'Elizabeth' after a 45 min long circuit class! Wasn't as bad as i thought (apart from the reverse flyes and bent over rows!), took a lot outta me for my date with the good lady...

time = 9.17

used 40kg for full cleans
ring dips

Thanks Carrie.

We are all very excited about the new place. It is almost 2.5X larger than where we started. Just as Coach and Lauren have said, "If you build it, they will come."

Scott #14

PAIN! Pure, simple, bloody pain!

95lb cleans - not much of a squat ,though.
assisted dips
21-15-9

8:22 as rx'd, 8:30 last time

bw 142#

Pummeled by Elizabeth in 15:58
95# cleans
63/45/27 dips, broken

115 lbs Cleans

21/63
15/45
9/27

Broken and mixed sets...12:51

BWT=275 (Damn that Famous Dave's Barbecue)

Subbed 165# cleans
Assisted ring dips

17:19 (I was close to making the sweat angel)

Homemade rings were okay bit I should have used a jump assist rather than propping ankles behind me. Movement turned into more of a chest press-fly movement at the end.

Dammit. I was behind two days, so I thought I would catch up by doing two WODs today.

So - CFWU x 2

Then Fran (yesterday's WOD) in 10:49.

Quick break, then right into what I thought was Elizabeth - except I confused parts of it with Diane from three days ago. So, what I actually ended up doing was:

21-15-9
185 lbs deadlift
Dips

OK - not quite right, and I just did regular dips and not ring dips, but after Fran I was impressed that I was still doing anything.

Total time: 10:42, all deadlift sets broken.

bwt=143

subbed 115# cleans
Fists to armpits ring dips
10:08

60kg Cleans, regular dips, some stop starting as you will see from the time...26 minutes.... but 2nd day only on the plan.........

What a mess! Sort it out guys!

NEAL: WAY TO GO!

No rings yet so 3x normal dips.

135# cleans

20:02.8

This is my second Lizzie and I knocked off 4:41 from last time and went up in weight from 115# cleans. All sets broken.

Thanks Coach! The past 8 weeks have been a blast and I can definitely see and feel a difference.

Ouch, this is going to hurt :(

18:02
PR by 1:07!
65lb squat cleans (to the floor each time)
3x dips with feet on stability ball (63, 45, 27)

Round--Today (020608/011806)
Round 1-7:44 (8:10 /8:20)
Round 2-6:51 (6:43 /7:00)
Round 3-3:27 (4:14 /3:43)
Total- 18:02 (19:07 /19:03)

where's the new boston crossfit going to be at?

Hey Neal--what's this bloody pain stuff? You sound like Tobi :)

Can't wait for the first WOD. How about:

123 pullups
123 pushups
123 situps
123 squats
1.23 mile run

Bw: 172
Crossfit warm-up 3 sets of everything except dips.
"Elizabeth"
Subbed regular dips 3x1
Everything else as Rx'd
Total time: 18:07

19:16
subbed 115# squat clean and 3xbar dips
9 minutes longer than before. I contribute that to doing squat cleans instead of power cleans and the crappy air quality here in Kubal.

21 cleans; 63 dips
15 cleans; 45 dips
9 cleans; 27 dips

Cleans at 115#

21:15

Yuck.

3 days, 3 girls, 3 PRs...what a week!

5:22, down from 6:01. Power cleans rather than squat cleans.

The new address for CrossFit Boston will be:

123 Terrace St.
Boston, MA 02120

Roxbury Crossing T-stop, 1 block from the Reggie Lewis Athletic Center.

SHOUTOUT TO THE NORWICH UNIVERSITY CORPS OF CADETS

We took on Elizabeth this morning at 0545 for morning PT, didn't get much sleep last night so she destroyed us pretty badly. Ain't no thang but a chicken wang.

-Brown and Cincotta

15-9-5
135# Cleans
Ring Dips

Time: 00:18:00 Did this one nice and easy, steel plates, 30mm bar, wrecked my shins with the bar, all in all a good workout. I didn't put much into the metcon though I must admit.

Subbed my own workout.
21-15-9
Kettlebell swings with pood
Knee-to-elbows
Regular dips(x3 for reps)

My gym doesn't have olympic bars, they only have dumbbells and EZ Curl bars up to 110#. Its a pain.

Round of 21: 3:49
Round of 15: 3:29
Round of 9: 2:18
Total: 9:36

BW = 157

Better than last time, but still well off my PR. Elizabeth continues to hate me, and I'm not real crazy about her, either.

Cleans with 135, mostly power cleans (couldn't get the groove for the squat today).

Qualification: Bar dips WITHOUT the 3x multiplier (i.e., only did 21,15, and 9 dips . . . if I did 63, 45, and 27 I'd still be there an hour later).

Subbed 95 lbs. on cleans (hang cleans)
63-45-27 on dips, broken
22:38--5 minutes better than a month ago; Move up to 115 next time.

Hello everyone!

Ahhh frustrated can't wait for the 20th April crossfit seminar in london need help with my olympic lifting can't get it right, didn't manage to finish this either as I ran out of time.

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds (40kg was concentrating on the deadlift and squat aspect of these as have been doing this wrong used a slightly heavy weight as this forces me to squat properly but think this made getting the deadlifts right hard).
Ring dips (haven't done these for a while did 50 normal dips, am getting some rings at home will practice these in the mornings).

Time = 21:32

London Crossfitter!

26:55 +1:57

what do people recommend for pull up and/or dip equipment for the home?

First post.

CFWUx2

21-15-9
Clean 140 lbs.
Dips (Still waiting on rings from Tyler Hass :) )

11:47

dc #52: Check out the "Equipment" section of the Message Board; there have been various threads discussing different options. One that I like (but it's pricey) is the TAPS (Tactical Athlete Pullup System) that Jeff Martone sells . . . Google for that either on CrossFit or on the Web generally to find out more.

Dip stations have been discussed less (probably because doing it between two chairs is always an option).

thanks davidjwood!

7:23

subbed dips for ring dips

WOD #3 for me.

bw = 230 (wrong way)

CFWU x3 - no dips

21-15-9

Sub - 65 lbs (body wasted from first 2 days of WOD and my form was likely crap as well)

3x1 dips - all unassisted

23:30 (ugh)

I have a question - is it better to do unassisted dips, pullups, etc. and take longer or do assisted and take less time while keeping heart rate up?

I have thought it would be better to go unassisted, but willing to hear others opinions.

19:30
Bad day for sore shoulder.
I thought my days of getting my ass kicked by girls ended in jr high.Looking forward to rest day. Good set coach.

cfwux2

ELIZABETH
21-15-9
95#squat cleans
ring dips
total=10.36.28
1)4.31.24
2)4.12.38
3)1.52.66
shattered my last LIZ by over 2 1/2 minutes...

Chris:
15:31 115# Last 12 reps from the hang, otherwise squat cleans from the floor. Ring dips unbroken!!!

Julie:
7:36 15# hang cleans, stationary dips with feet up. She had a baby a month ago. She says this is taking it easy!

16:10

I need to get my rings!!! What's the deal? I ordered them like two months ago from the "power ring" people and the dvd and nothing! They certainly had no problem in charging my credit card in a timely manner. Smells like a scam to me...

Anyone else having a problem getting their rings?

My Cleans all had shallow squats. I need to work on them

17:53 w/ 8lb vest
21-15-9 135lb squat cleans
63-45-27 regular dips

18:28 vs 15:04 last time. dips 3x

Last time I did hang cleans. This time every rep from floor to butt to ankles.

7/4/5/5
63 dips broken
3/3/3/3/3
dips 45 broken
3/3/3
27 dips broken

My back and legs are really looking forward to tomorrow. I did notice that the more tired I became the more I dove under the bar. So I guess my form is improving.

After the last 6 days it has become apparent that Coach is a sadist.

Now i feel i have to comment.

I've been doing bar dips for a few years now, until i finally acquired some rings recently and started dipping on them.

I swap from bar to rings from time to time, and i find ring dips no-where near an increase in difficulty that warrants a 3x multiplier for bar dips.

I'd like to hear if anyone does find 3x bar dips to be an equivalent to ring dips. Yes more, not 3x though, barely 2. Or is this just me? :S

Chowdah! Chowdah!
Wicked pisser box.

cant wait to tackle this beast!

8:08
About 30 seconds faster than last time.

Hi all,
Workout as follows
{Rope jumpx200; Ring dipx15; RJx200; Pull-upx15; RJx200; Shrug PSN (65#'s; medium grip)x15}x4. Three misses in the RJ's.
Duration 27:45 Intensity Easy to moderate
Rest...

as rxd
power clean w/ 3X dips
13:35

Jonathan Jensen,
At what point in my crossfit life should I begin to make up my own WODs like you do. I notice that you post daily, but don't ever stick to the WOD as directed. Am I missing something?

Let's just say that I finished it........

6:42 squat cleans from the ground each rep, ring dips-looking forward to a rest day :)

21 cleans @ 105#, slight rest between each rep.
21 sets of 3 bar dips, slight rest between each set.
15 cleans as above.
15 bar dip sets as above.
8 cleans @ 105# with no rest, then 1 more.
9 bar dip sets as above.

I can't lift my arms above my shoulders.

Been doing CFit for awhile now and though I should start posting.

21/21 135 Cleans
30/20/23 Dips
10/5 135 Cleans
25/20 Dips
9 135 Cleans
20/7 Dips

13:00

Was feeling good after a 4:35 Fran yesterday only to get killed today. Looking forward to a day off

13:33

Hey Coach,
I need some help. I'm stationed in Hawaii on Oahu and am going TDY to Monterey Ca for a seminar in the middle of April for two weeks. There are a few of us out here who are "drinking the Crossfit cool-aide", but we need to get someone Oly-lift qualified. I would like to stop by your place in Santa Cruz and pick up pointers to bring back and improve our technique. Do you have anything going on the weekend of 22-23 Apr? Anything you have will be a huge help, even if it is something informal and no real certification comes out of it. Thanks for any help ya'll can give. Your program is definately challenging, keep up the good work from the Special Forces soldiers here in the Pacific.

Remeber, if you want to be a Green Beret, then you must train in the extreme like a Green Beret.
DE OPPRESSO LIBER

8:24 with 65lb HSCs (although not all the way down to full squat - legs sore from biking yesterday) and regular dips (1:1). Couldn't even lift a blow drier above my head afterwards...
Will do yesterdays workout tomorrow since I missed it.

"Elizabeth"

14:17 as rx'd

135 lb Cleans - all power cleans (7-7-4-3, 7-5-3, 4-3-2)
Ring Dips (14-7, 9-4-2, 4-2-1-1-1)

first time as prescribed, however less power output than last time with 115 lbs. need to focus on calm breathing, as usual.

Orrin - I must disagree and vote with CF. Ring Dips are at least 3 times as hard as bar dips. I could knock off 30 bar dips, but not get close to that on the rings. meanwhile, the body is working harder, working to stabilize, let's say recruiting more muscle fibers, with ring dips.

The cleans were hurting today.
Shawn 7:20 with 95lb cleans
Steve 8:05 with 115lb cleans
Mayor 8:01 as prescribed

13:11 I DO NOT LIKE CLEANS!!!!
2 minutes slower than last time but I am pretty sure that I did a better job on the squat part. 3-1 reg. dips for ring dips.

12:25 with 115#'s
Full cleans from the floor.

25:08

Elizabeth and I did not get along too well on our first date. But, knowing that the Coach will set us up again, I look forward to the second date and a chance to redeem myself.

Wimped out and subbed regular dips for ring dips 1:1

Cleans from floor:
10/6/5
8/4/3
6/3

9:15

My forearms took the brunt of this one, but that would have been different had I been home with my rings.

As a true and loyal fan of Neal Thompson and an avid believer and follower of CrossFit (wait-is this a cult?) I am thrilled and delighted to be part of this next chapter for CrossFit Boston. Come visit us. See what this New England style of painandsufferinginc. is all about.

today's my 2nd day doin this and holy crap. my legs are freakin sore. i'm used to doin hang cleans with 225 for 2-3 reps max, but since i just started this, i've been doin everything with just the bar and i'm exhausted. i was a sprinter in school and don't have very much endurance. not to mention that i haven't worked out in like 3 months. but dang, i give props to everyone who's been doin this for a while. i love it and hopefully i will be able to put more/ any weight on the bar sometime soon. lol. oh yea, today my time w/ the bar was 10:45. i'm not sure if that's good or not, but it was with the bar so it's probably not that good.

13:12

Cleans - 65lbs (all from the ground)
Dips as rx'd (broken)

How many 5 week crossfitters out there can do 21 straight 135lb cleans?????? 10 in a row.....rest......10 reps.......rest.......1 rest.......then comes the ring dips, I hope everyone without ring dips are complying with the substitute of triple the ring dips with regular dips.........Elizabeth is one tough women...

thanks again crossfit for the pain today and tomorrrow.

Went snowboarding this morning so decided to take it easy on the WOD this afternoon. I did it as Rx'ed but broke up all the sets as I was doing chores around the house. In total it was 7:37 of working time spread out over about an hour or so. Anyone doing close to this time overall is just crazy!

7mins with 110lbs and 1:1 bar dips, due to having to share apparatus.

BW 132 (lost 3 lbs in 3 days? Very Concerned!)

Water intake is up, going to eat like a champ tonight,Resting today, lose of BW is unusal and fatigue from hell.

Anyone out there ever had this happen before? My BW is dropping and I don't have a lot to lose!

Tuesday
Morning:
CFWU with 2 mile run.
WOD 13:12 everything broken and slow.

Evening
Yoga, 30 min

I am tight in my hams and glutes from the deadlifts on Monday. The fatigue is setting in, no thanks to my warm up.

I am overtraining, rest and eat today and WOD tomorrow.

DJ-You need to do some Yoga for those joints! Hot tub time helps as well, or sauna. The girls have beat me!

CFWUx3 (minust dips)
WOD as RX'd, but I did power cleans out of ignorance
26:45 w/re-racking and waiting for bars

12:20

cfwux3 (no dips)
Power Cleans with 135
63,45,27 regular dips, 50lbs assist.
All sets broken
28:08 - some waiting for bars, but not much...

~ 15 minutes. Very tired today.

18:41

lots of jumping dips to get the 3 to 1 ratio in for lack of rings.

weights and numbers as rx'd

19:00 as Rxed. First time with full 135 lb. weight; form was good.

Does anyone know if there have ever been two consecutive off days in CF history? If not, now would be a good first time.

CFWUx3 less dips = 13:30

Elizabeth (modified as shown) = 16:57

21x75# HSC (squats to parallel) [10/6/5]
63 bar dips w/ 52# assist [15/10/5/5/5/5/3/3/3/3/3/3]

15x75# HSC (squats to parallel) [5/5/5]
45 bar dips w/ 52# assist [3/3/3/3/3/3/3/3/3/3/3/2/2/2/2/2/2]

9x75# HSC (squats to parallel) [5/4]
27 bar dips w/ 52# assist [3/3/3/3/3/2/2/2/2/2/2]

Man am I glad tomorrow is a rest day!

13:37
115# full squat cleans
bar dips 1=1

WU with 6K row (AHR 158)

thought today would be a rest day, was looking foward to it becasue my hamstrings were burning from yesterday, but oh no we had another WOD...but now I'm lovin it!
CFWU-double situps 8:11
WOD- 13:00
1 set 120# did 10 then down to 70 to finish
2 and 3 70# finished
did 4th set 80# 9 reps
messed up BAD on dips..forgot 3-1 ratio plus on 1 set of 63reps did 200# assist
but finished 15-9-9reps w/60# assist
cool down : 1 mile run, 2x .25 mile sprints w/ .25 mile walks in between 25:00

5:46 as RX'ed

cfwu x 2
13:56 w/ 87#
21 broken = 12,9
15= 9,6
Ring dips all broken

cfwu x 3
21/15/9 70# hang cleans
42/30/18 parallel dips w/80# assist
10 min.

60kg cleans

first set were squat cleans then switched to power cleans....fran fried my legs yesterday!!

16:24
115# cleans

27 y/o 170 lb approx 12% bf
CFWU-PU-Dips, Bergener Warm Up
Cleans @ 55lbs: 21/15/9
Regular Dips: 18,8,4,6,6,6,7,8 / 11,10,10,7,7 / 8,6,6,7
Time=27:02
060311 Cleans 45lbs, only did 21, 15, 9 regular dips.

bw 145

Elizabeth
w/ 75lb cleans
yoga straps as dip rings

9:23

bw 182
time 7:15

Cleans - 135 lbs
21-10,7,2,2
15-5,5,3,2
9-3,3,3

Dips
63-30,20,13
45-20,15,10
27-15,12

oh yeah,
down from 10:23 last time. I also felt much better with the ring dips.
Thanks coach and crossfit.

28:41
Just died on the dips and was down to slow singles. Cleans were mostly power and went pretty fast. I need to practice the squat clean as I tend to default to power when I'm in non-thinking mode.

First session back after almost a week off with man flu (a bit of a cold).

Took it really steady as prescribed (enjoyed playing with my brand new 20kg bumpers) worked on form, every rep full squat and every dip with rings turned out at the top. Tried to ignore the time but old habits die hard and I know it was almost exactly 20mins. (Nearly double what it took me last time)

14:37

Full squat cleans with 115lbs.
Reg dips x 3.
Started every rep from the ground, no touch and go. Really concentrated on form. Still having trouble getting elbows high enough when racking weight. As a result I seem to be on the balls of my feet instead of back on my heels when I stand up. Other then that everything felt good.
Great workout!

Ring Dips are too hard for me right now.

I am doing "assisted" dips on the Gravitron.

I finished the workout as prescribed in 14 minutes.

I have noticed that since I have been doing Cross Fit and reading Pavel Tsatsouline's "The Naked Warrior" fitness tips that I am returning to the strength that I had in my senior year of high school and at the end of my Navy basic training.

This stuff kicks major butt!

Stuart

21:18
95lb cleans, Did the 3 to 1 bar dip special, very broken.
Fran and Diane took a lot out of me.
Looking forward to a rest day.

Hey-

Did em both!

Fran 7:14
Elizabeth 24:47

95lb ST
PU - dog
135lb SC
Dips - 63,45,27

I strained an upper AB doing hammer winds yesterday, ... then took a pass on Fran.

So, today I felt better and did em both.

The squat cleans really got my heart pump'n... all set broken... ugly dips.

Good luck in your training,

-K

As Rx'd.
18 flat.
Ring dips were strong but too much time wasted resting on the cleans :-(.

11:35

**Beat prior time by 6:25, plus last attempt I only 2x dips vs 3x dips this time**

Torture at CFHQ:
20# ball slams, 5 Tabata intervals
2 min bar hang
4 ball slam T intervals
2 min squat hold
3 BSTI
2 min handstand hold
2 BSTI
2 min support on parallel bars
1 BSTI
1 Min rest
5 TBSI
1 min hang
4 TBSI
1 min squat hold
3 TBSI
1 min handstand
2 TBSI
1 min bar support
1 TBSI

did yesterdays Fran
thrusters w/55lb dbells
pull-ups killed my time
14:15

As rx'd

11:40

11:15
think it was slower...was much closer to as rx'd this time though... all sets of cleans were broken and did ring dips with bungee assist on feet... last time used a box and it was more like a push up sort of a motion and a bit easier than the way I did it today... getting better overall though.
HOOAH!!

I was WRONG hooray!! I knocked 1:45 off of my last go round and did it closer to rx'd
HOOAH!!!!!!

Ben: modified Elizabeth (135 lb F Sqt 21-15-9, Reg dips 63-45-27) 14:46

As written...13:05
~ 20 seconds faster than last time

11.06
subbed bar dips

Did first round of 21 then stopped, watching my back.

bw: 185
as rx'd: 17:21

Damn, I knew this will hurt ....
40 min
Clean 60kg (all single, emphasis is on technique):
21 8:08
15 7:24
9 5:23

Dips (no rings, broken - to much weight)
63 8:23
45 5:46
27 4:02

Greeting to all from Vienna, Austria.

135lbs full squat cleans-21, 15, 9

Dips-63, 45, 27

No time recorded. Worked on proper form with cleans.

cfwu X 3- dips
8:38
power cleans not squat cleans...my bad
all ring dip sets broken

3:45 pr... starting to come out of my funk that i was in.

As Rx'd

1st rnd 8:24
2nd rnd 7:44
3rd rnd 5:30

total 21:38

I have so much more respect to Olymic lifters now! Clapp, Clapp, Clapp to you all!!!!

Lynne (#117): This is why I don't visit CFHQ very often . . . that sounds ungodly. I bet Coach waited months for someone to spring that on.

as RX'd:

ass to ground squat cleans, getting better on the bucket catch at the bottom...

bw:165

18:25

14:39 bw 214, 25% bodyfat

135# squat cleans from floor, ring dips, all sets broken

HI Norwich

Thanks for the access to your gym 25 years ago. The years of Teddi Arcidi and other atheletes you guys have developed. I was a townie but was always welcomed in the gym and still appreciate what I learned back then. See ya and thanks Cross Fit Scott

Me: 8:45.5
Julian: 9:53.6

115# squat cleans (some from floor, some hang). ring dips as px'd.

21:13 bw 183, 43 y/o

135lb cleans but form needs to be better. subb'ed regular dips x3 for ring dips as no rings at my house yet. all sets broken.

Ran 2 miles at lunch. Should sleep well tonight.

Lynne...So...painful? fun? ouch.

17:41 (PR -3:52)
138# Cleans (full squat to floor)
Ring Dips

All Broke.

3 Girls, 3 PR

I'm gonna pay tomorrow.

CF w/u minus dips
As Rx'd but didn't get very deep on squats..
11:57
Drank too much Koolaid, last weeks patellofemoral
pain and knee effusions settling...

Have a good day, all.

dang....i've been destroyed by three women in a row :(

10:57
110# 1st round, 95# last 2, and full squat cleans instead of hang cleans this time. what a killer!

19:54

sub'd 3xdips for ring dips.

24:23
Lifted 105 lbs hang-cleans, 40 lb assisted dips x3. All sets broken.

19:46 with 95# out of a rack
3X1 bar dips

6:42 This workout plays to my strengths but I need some help in the catch position of this lift. More practice needed. Maybe another class!

24:30 as rx'd. Concentrated on deep squats on the catches, consequently lots of onesies and twosies. I'm starting to build my history on the comment board now. This was one that I knew was going to hurt because of what I wrote last time. 4:00 improvement so, it's all good.

"Elizabeth":

with 135# Power Cleans, 3:1 ratio for bar dips...

Justin - 13:15
Russ - 15:00

135 dips add up real quick...looking forward to tommorrow's rest day.

This is really starting to get fun now being able to compare previous workouts. I am absolutely shocked right now to know that I took 10 minutes of my time since the last round with Elizabeth.

Anthony:

13:32
Subs 40lb dumbells and triple dips, arms are smoked!

Pond:

15:49
Subs 30lb dumbells and triple dips. This is Pond's first round with this lady, impressive as far as I'm concerned.

Happy training everyone!

I went to my secondary health club... I had to segment the WOD. (it was very crowded tonight)

My total time was 17:47

21 cleans 135
15 cleans 135
9 cleans 135 6:05

108 dips unassisted the last 27 were assisted on the counter weight machine (40 lbs)... If you are ever swallowed by an elephant... Run around until you are all pooped out... :)

Cleans at 75 lbs
Regular dips 63, 45, 28
Time=23:18

Early Am workout...still gettin over the flu

started at 135# but dropped to 115# for better form after the first set. Never got the squats very deep but much better than last time.

All ring dips for my fist time.

10:17

19:10
175 lbs
46yo

squat clean 95lbs good form

ring dips broken 11/10.10/5,9

sweating bullets

bwt: 145

19:05
did 95lb cleans, more like power cleans and probably could've used more weight. Probable would've finished faster but the people in the gym were trying out my rings.

forgot to time it, but I think I did better than last time. I hate it when I do that.

As Rx'd. Cleans from ground.
12:18

115lb clean
did 63, 45, and 21 dips, did not have rings

:07::12
:05:27
:02:37
Total: :15::16

body is aching from the past 3 days.

21-15-9
135lb cleans
ring dips asst
time: 8:56 BW: 353

135lb cleans at 21-15-9
regular dips at 63-45-27
Greg-8:35
Colin-approx 9:37
Ran 2mi and biked for 15min

Workout#1- 1500yd swim(500 css, 1000 free intervals)

Workout#2- CFWU x3(ball push-ups for dips and 50 4 count flutter kicks w/boots on for sit-ups)

WOD
:16::53

knee issue + smoked legs= smoked lower back

Went to the gym after Physical Therapy on my knee. It felt better then yesterday, so I did the Rx'd Sqt Cleans instead of Power Cleans like last time. Knee felt ok, met the bar on most of them at parallel. Feet wide. Form wasn't as good as I would of liked, my lower back was spent afterward. Violent hip explosion was definitely there as I actually caught the bar in the throat pulling myself under it once... the bar was higher then I expected.

Spent about ::10 talking to RickB in between rd 2 & 3. Good to see him in there about to go at it... and catch my breath.

Oh, I forgot... bar dips for ring dips at 3-1. 135lbs for Cleans.

Cut weight to 115#- 21:45 with about a 2 minute break to welcome the dog back from the vet.

Had to do at home with limited weight (44.5kg) and no rings. Did with 50lb backpack to make up the weight to some extent. Single reps on dips, much more a power clean than a clean. 16 minutes.

!!! I killed Fran yesterday, only to be mauled by Elizabeth today.

as Rx'd, except 3x on dips.

11:17

95#
My first ring dips - much easier than 3:1 regular dips.
17:40

Dan - bwt 256#, Age - 37

Pitiful, wrecked sorry sorta Liz: 22:10

1000M C2 WU @ 4:59

Deep squat clean 95# 8/3/6/4 = 4:55
Parallette deep PU's (aargh) 11/10 = 2:50 / 7:45
Mostly deep squat cleans 6/5/4 = 7:46 / 15:31 (dying)
Parallette deep PU's 10/5 = 1:38 / 17:09
Good form squat cleans 3/4/2 = 4:25 / 21:34
Parallette PU's 9 = 0:36 / 22:10

Sat and sweated and puffed. This is not a girl to date on the rebound from Diane and Fran!

Tauria did 23:01 with 45# bar for cleans (mostly power, but working on squat) and pushups on parallettes, partial reps and negatives. Also exhausted.

If we're able to get out of bed tomorrow, we'll rest. Peace, all.

95# 21-15-9
Dips with bench and feet up on db rack
63-45-27

I know it's cheating but I don't have a dip station. I'm spent!

13:14

thx , crossfit I am getting fitter.

Neil- Great looking facility- Good work !

26:28

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

today's WOD

As RX (regular dips x3)
9:37

Some more lifting
2.5 mile sprint/jog
15 minute bike
300 swiss ball ab reps

BW 191lbs

As Rx'd but with 3x bar dips

8:02

5 min rest then Elizabeth again untimed. Easiest cleans yet.

14:01 with modifications.
100lbs counterbalance on the gravitron for dips.
44lbs for cleans.

This was my first time doing cleans and wanted to keep it light to work on form and not have any setbacks with my lower back rehab. Felt good.

9:26 (060208 9:59:99; 060118 10:27; six months ago - 13:04; previous = 10:04).

Power cleans and ring dips. Three girls under 10 minutes... huzzah!

28:53 w/ bar dips (63, 45, 27) & full squat cleans @ 135. No olympic weights, had to lower each clean.

Modified and DNF!! I had a time limit due to class schedule.

Got through the 21 & 15 rounds of Brand X Pack with 55# Squat cleans (first three were power cleans) and double the bar dips (I think my form was probably subpar. Those things are HARD!)

Ran out of time at 21:28. Next time, I'll do it with subpar ring dips! hehe.

Steve: 8:48
55# and all regular dips (broken)

Sabina: 8:52
30# and all regular "dips" (broken)
- left knee bothering me, so couldn't go down all the way to put the bar down on my cleans. My form really needs work, I didn't squat hardly at all. Perhaps adding more weight would've fixed that. My dips were heinous too... :-) I'm not strong enough to go all the way down to ninety yet. All 3 sets included mini dips where I only went down like an inch. :-( No worries, I can tell I'm getting stronger! :-)

13:45

Almost as Rx'd
135lb Cleans (mostly power)
ring dips (all broken)

I'm gonna pay for this one.

15:28 (last time 19:30). Note on better form: have your 9 y/o kid stand by with a stick. When you don't go to parallel with your squat cleans or past 90 degrees on the ring dips, whack! I didn't get nailed once (and never seen my kid so anxious to help).

Was NOT putting the bar down smoothly; used bumpers.

As rx'd 8:20.

10:13

MM: 18:25

29:30 (6:30 faster than last time!)
115# squat cleans & bar dips of 63/45/27. Cleans broken into mostly 3's and dips into 8-10's. My back/traps are totally smoked from the Diane/Fran/Elizabeth trifecta!

team tikrit:
lazy lizzy (power cleans) otherwise as rx'd:
mfbunch: 14:45, near 3 minute improvement and felt much better than last time
joeyd: 13:01, 2 minute improvement

Feel like puking. May try Liz tomorrow.

WOD

Subbed 3-1 ratio bar dips, 65lbs cl (last time did 85 but did not like form)

14:27 next time use 75lb

LAV

17:14
50 lbs and dips??

what is the difference between the Clean and the Squat Clean. They look the same to me. When it states to do Clean 135 lbs, they really mean squat cleans. Right? On the exercise videos page those two are the same. So why the different names? Thanks!

broken sets, otherwise as rx'd

12:50

BW 187

As RX'd
BW 150lbs
Squat cleans from the ground
Ring dips
8:41

BW: 165

22:06

Had to sub 3:1 bar dips and it killed my time. Honestly, I don't know how any of you are doing Elizabeth in 10-12min. Doing full squat cleans and trying to maintain form is just so difficult!

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Regular Bar Dips
8:27
PR by over 60s

did 'lizzy light' just getting over more than a week of illness (I hope I am not jumping back in too soon).

95lb squat cleans
p bar dips

9:18

(similar to my best Elizabeth score).

75# cleans, 42/30/18 dips....10:12

10# increase and :48 improvement over old PR......

25kg (55#) cleans with squat
bar dips

11:58

10:40

About 9 minutes. Used wall clock.

Did obstacle course x 3 for 16:31 on 4/5. Did Elizabeth on 4/6
As rx'd
14:32 (almost 1 min improvement). Very surprising 'cuz I felt like crap from the start. Just slogged through. And still had a pr. Hunh. Go figure. Need lots of work on ring dips and cleans.

Sub 3-1 dips and 85 lb. cleans

17:57. Lost a lot of time on the dips.

20 min
Started with 135 lbs. and got 1 and then failed next two. Went to 115, form not good but finished with many breaks. 3-1 dips: many breaks, barely was able to get last ones up. I have a nasty workout headache now.

Blew it - wrote cleans, did dead lifts @ 135 21/15/9; subbed 3x regular dips for ring dips (10:08). Thought it was too easy. Oh well, tommorrow is a rest day so I guess I'll do Elizabeth properly.

"Elizabeth"
-subbed 55kg (121lb) squat cleans
As modded: 11:04

last time (18 Jan '06)
-subbed 45kg (99lb) squat cleans
Got 8:47

Pretty happy with this, form stayed ok with the added weight and was able to hold to 777/555/54 pretty much on the minute. That said, I really dont like Lizzie at all. Takes ages to nut up and get started.

Cheers, kempie

11:07

95 lb. Cleans (did squat cleans for first 21 and first 7 of round 2, then regular cleans for remainder) - all broken except last set

Regular dips - all broken

Shoulders really twinging from OLY lifts, form is terrible, need alot of practice.

17:10

75 lb squat cleans - worked on form again
7-7-7; 5-5-5; 5-4

2x dips on unstable chairs
21-21; 15-15; 9-9

Shoulders were hurting.

BW: 200

Time: 24:44 (time was till the cleans were down, with at least one regular dip for required rep. I finished the remaining 76 dips in an addiitonal 12 minutes)

Cleans: 12+6+3, 9+4+2, 5+4
Dips: 15+10+5, 15, 9 (then completed the remaining 76 = 10, 8, 7, 7, 8, 6, 5, 8, 12, 5 (total time: 36:48)

All as rxd':
Duane: 14:46
Gian: 9:01
Amber: 15:32

Did 95# hang cleans and triple dips. Still babying back, which today is sore. Really focusing on form though. Under 20 minutes. Ouch! Welcome rest day.

I have a mild cold that sapped my energy and caused me to throw in the towel during the second set of cleans.

First Set
Cleans:
5, 5, 5, 6: 21
Dips:
10, 5, 6: 21

Second Set
Cleans:
5, 5, 2 (No mas!): 12
Dips:
15: 15

Group Moffett

We sub'd (3 to 1) for ring dips
Several of us did 3 dips for 1 ring dip and others did Pushups: 63,45 and 27
Hang Cleans 135lbs,
Sprint 200 meters.

Time: 24:35:57

41:30 95lb clean 1st set, 75lb after that. did substitute for power ups by accident. ouch

Got all the cleans done, but the dips 3:1 ratio was to much for me to handle.
30,20,13
20,18,7
10,10,7,
did not keep track of time as my wife and I wanted to finish the workout together. Added some core from Pavel's combat core program and did some forearm work from John Brokfield.
Done,Burnt,goin to talk to Pukie

bw: 158

cleans:135
dips: 63/45/27

14:59

bw 89,9 kg, after training

50 kg power clean + front squat, in the last set they became squat cleans, ring dips all broken but not assisted anymore. A big improvement. 2 monts ago I could not do 1, if my life depended on it.

total time 16:19 min.
extra: 5x5 sq cleans, 30 kg on the min + 5x5 30 kg thrusters + 2x10 ab-mat situps superset with 10 sec bridge hold.

happy healthy training
Johan

32 minutes

63, 45, 27 dips (assisted with bands)
21, 15, 9 power cleans (65,70,75 lbs)

cleans 115
dips 42/30/18
all sets broken.
25:09

135 squat clean 7/7/7, 5/5/5, 3/3/3
triple dips 63, 45, 27
dips were so broken, it's not even funny
i need rings
50:00

I sub'd 3 reg dips for one ring dip. All sets of cleans and dips broken.

13:43

12:19

Sub 80# for full squat cleans. Could have used much more weight, but focused on technique and receiving bar in rack position with elbows up -- form is improving.

Used my new rings for the first time and must say that it is so much better to do the ring dips than 3x bar dips.

7:17, done with KB cleans (1pood + 1.25 pood). I felt amazingly strong on the ring dips. Did the first set of 21 completely unbroken, which I've never even come close to doing before. This is exciting.

Modified CF Warm-up x 2

As rx'd 16:54

32:35 modified as follows:
95# cleans - not much of a squat.
subbed parallel bar dips as indicated in faq.

11:27
40kg Cleans
Ring Dips

8:33 faster than 9.2.06 with full squats and much better technique.Catching the bar at bottom of squat.Thought I had increased weight from last time, but hadn't.Next time.

9:16 subbed bar dips
forgot to start timer until 10 reps into 1st set of cleans
body completely worn down from previous week or so of workouts with no rest

a day late but i guess better late than never
bike 20 min
cfwux 3rds squats x15, pushupsx15, back extx10 sb crunchesx20
clean 135 x 21(hang squat clean 7,5,5,4)
dips 63 (25,18,12,8)
clean 135 x15 (squat clean 3,3,3,4,2)
dips 45 (25,12,8)
clean 135 x9 (squat clean 6,3)
dips 27 (20,7)
time 18:17.9

34 years-old
6'2"
190lbs
Elizabeth: 21:40.
21 cleans (@ 135); 63 (bar) dips
15 cleans; 45 dips
9 cleans; 27 dips

I put the bar down after each clean and stopped it from rolling. I rested for about 20 seconds after every 3-4 cleans. I did the dips in sets of 10-15, then rested for 15-20 seconds.

18:42 at 55kg. Up from 13 something at 50kg.

2 x dips.

My conversion to Crossfit without gloves is now nearly complete.

Finally, everything as RX'ed- Got my Elite rings today.

Time:18:06

Team Emerald Coast

Anabel 55/45lbs 7:11
Yvette 55lbs 9:54
Jacob 95lbs 8:51
Joey 135lbs 6:13
Nick 115lbs 18:42

Dips done on parallel bars except Nicks last two sets done on our NEW RINGS!!!! YEA!! FINALLY!!!!

3xCFWU
Subbed 65lb clean
bar dips 1:1
Still took a long time
22:00

BW = 168 lbs

'Liz lite (Did this 4/6/06)
Subbed 95 lbs on the 1st and 3rd.
2nd round was very choppy with 135 lbs.
Bench dips

approx 20 min.

My hands were KTFO from Fran.

Joe- 9:37 as Rxd

Vanessa- 12:35 w/ 55# cleans & negative ring dips

Paresh and tyber: 6:43.........alot of wait time at the dip bars at the gym......some people just don't undersand, when two guys are running toward them like two mack trucks and gasping for air....get the #$%^ out of the way!!!!
Not bad for a couple of navy docs (even with the wait time)

28:00 Horrible time.

29:00

12:20 as Rx'd

Did Elizabeth, Diane and Fran all on same day
4:58 as rx'd
BW = 150 lbs.

Elizabeth as Rx'd
time: 19:30

9:27

CFWU x 3 minus dips
subbed 3x bar dips - form was closer to power cleans than squat cleans - pretty ugly actually

last time - 17:41

this time - 17:15 PR

12:05. Subbed in same number of regular dips.

11:14

Modified CFWU x 3

Subbed 115 - full cleans from the floor
42, 30, 18 bar dips

21:01

10:20 as rx'd with squat cleans- Ring dips were easy today, cleans hard. Time was about 30 seconds slower than my last 2 times with Elizabeth,

a very slow 19:03 with 95# cleans. Did
21/21dips/21 Push ups, 15/15/15/9/9/9

although time was slow, was very pleased with form on cleans. All deep, A2A squats.

115#
12:11 - 1:16 faster than last time, 16 seconds faster than the time before that w 20 less pounds. Got ring dips unassisted this time all the way through. Steady improvement.

CFWU minus dips

Time 26:05

21:30

Sub'ed 105# cleans.
2 to 1 chair dips

224 lb BW
- CFWU (no dips / pull-ups 6(+1) / 6(+2) / 5 (+2))
- Clean (95#) / Dips (1.5X)
- 21 - 32/15 - 22/9 – 15
- Badly broken sets and I think my form is mediocre at best. Found that to go deep on the catch, will require much practice, I thoght I'd feel strong low, but was very off balance. Missed one in the first set as I got too far back on my heels.
- Burgener Warm-up at end (think I will do C+J version in addition in the future)

Oops.

Time - 14:16.18

15:36
The cleans were broken to bits & hurt like hell. Ring dips by comparison were,dare I say, easy & not broken. Ready for a rest.

10:13
Bar Dips instead of Ring Dips

Jen: Sub 4x bench dips and 63#, 8:26

Did it with dumbells
16kgs on each and bar dips
13:30

15:50

tried 105, had to sub 95#
sets for cleans (full A-A)=3/3/2
ring dips unbroken
killer, high HR

wu=jog 1 mile outside, stairs one peak 10 min, cfwux1
Sruggs,Clean barx6, 105x3

37:47
Cleans with 65 / increase to 75 next time

9:42

cfwu x 2, minus dips, then

11:44

subbed 50kg for cleans