July 17, 2006

Monday 060717

Complete as many rounds in twenty minutes as you can of:
95 pound Squat clean, 10 reps
10 Dips

Post rounds completed to comments.

Each clean begins on the floor, is caught in a full squat, and isn't dropped to the hang again until your hips and legs come to full extension.

group-presenters-th.jpg

Enlarge image

CrossFit Training Seminar Presenters

Posted by lauren at July 17, 2006 6:33 PM
Comments

Wow. My legs were still sore from the last three WODs before the rest day. Fran just made them worse. This one will hurt...

Comment #1 - Posted by: Jeffo at July 16, 2006 6:49 PM

I'm confused, from the description of the cleans it sounds like we are supposed to do hang squat cleans but the exercise isn't stated that way. Anybody have clarification?

Thanks

Comment #2 - Posted by: dbones at July 16, 2006 7:03 PM

check out the slideshow for squat cleans in the exercises section

Comment #3 - Posted by: christopher at July 16, 2006 7:07 PM

This one is going to hurt!!

Comment #4 - Posted by: Denise at July 16, 2006 7:07 PM

dbones (#2)...they are indeed squat cleans (those are the default, always do them unless it's specifically stated otherwise), but each of these should be from the floor. Just touch and go. If they were meant to be from the hang it would state that.

Comment #5 - Posted by: Matt G. at July 16, 2006 7:07 PM

the training seminar was fantastic. thank you, thank you so much to all the presenters.

i can't wait for the cert next week!

Comment #6 - Posted by: SD Mike at July 16, 2006 7:11 PM

Need some help here.
Could someone describe squat clean, I am in Iraq and can't download the exercise video.

thanks

MAJ-K

Comment #7 - Posted by: BK at July 16, 2006 7:16 PM

Have not done the WOD yet for today....but as a Firefighter, avid Crossfitter, and long time rock climber I was pleasently supprised when I received the current edition of Rock and Ice and found Rob Miller "ON THE COVER". For those who don't know there are two premier rock climbing magazines and to be on the cover of either one is HUGE!!! Rob, way to go!!! Awesome job at taking your fitness to a level that is off the charts and gives us weekend climbers something to strive for. KUDOS!!!!

Comment #8 - Posted by: Briant at July 16, 2006 7:28 PM

I think the word "Ring" is missing from the WOD


Comment #9 - Posted by: acl at July 16, 2006 7:38 PM

I don't have a dip station. If I use two chairs and do seated dips with my feet resting on another chair. How many seated dips vs. regular dips do I have to do to be equivalent to 10 dips?

Comment #10 - Posted by: Phil Sarris at July 16, 2006 7:58 PM

#7
The Hang Squat Clean is basically a clean where the bar is caught in the bottom of a full squat and then squatted up. Grab the bar and use your legs and hips to lift it explosively off the floor. The bar moves continually upward while you shift into position to perform a powerful jump combined with an explosive pulling motion with your upper body and arms. Aggressively pull yourself under the bar into a full squat position to catch the bar. This catch, or rack, occurs by quickly rotating your elbows under the bar. Stand to complete the lift.

Stay safe over there.

Comment #11 - Posted by: jc7 at July 16, 2006 8:20 PM

I tried to email the clean video to MAJ-K, but it was too big. If anyone knows how to cut it in half or compress, give it a shot.

Comment #12 - Posted by: robp at July 16, 2006 8:53 PM

That was distinctly unpleasant...
Travis bwt:238 rounds 1,2 & 3 95# SC, 75# assist on dips; rounds 4,5 & 6 75# SC, 75# assist on dips,
I realized that I was not going into a full squat so I lowered the weight. Not that it made anything more fun, just trying to follow directions. Maj-K if you are in Baghdad drop me an e-mail, I have most of the videos.

Comment #13 - Posted by: Travis L @ prosperity at July 16, 2006 9:15 PM

Is this a modified "Elizabeth" workout?

Comment #14 - Posted by: Carlos V at July 16, 2006 9:15 PM

Confirming this is regular dips and not ring dips?

Comment #15 - Posted by: Frankb at July 16, 2006 9:21 PM

thanks
jc7 and robp

Maj-K

Comment #16 - Posted by: BK at July 16, 2006 9:24 PM

Scaled to 75lb for SC, dips normal.

6 rounds

(note: I really had to concentrate on form on the SC's. Trying to go for speed made it dificult to keep my weight on my heels.)

Comment #17 - Posted by: phillip bwt 176 at July 16, 2006 9:50 PM

maj-k what base you at? Im over here as well at Balad, if your here give me a holler, need someone to crossfit with.

Comment #18 - Posted by: Sra Daryl T at July 16, 2006 9:58 PM

What an awesome weekend.

That was an amazing group of trainers. Coach, Lauren, Tony and Nicole did not just pick good performers to train. They picked phenomenal trainers with a gift not only knowing how to explain proper form, but with the ability to see problems with technique and teach people how to correct them.

It would have been a bargain at ten times the price. You could spend weeks with these trainers and still keep learning.

The skills that I picked up this weekend will have a lasting impact on my fitness, and the positive energy helped me to get 2 PR's even though I was exhausted.

Comment #19 - Posted by: Ahmik at July 16, 2006 10:12 PM

Did my weights routine at the gym before the WOD was put up, which involved weighted dips and squats, so i skipped on this WOD and did Cindy:

5 Pull Ups (Kips)
10 Push Ups
15 Squats

My Score: 11 in 20min.

Comment #20 - Posted by: Henry at July 16, 2006 10:13 PM

Ahmik,

You nailed it on the head. What a weekend!

Get some, Go again!

Comment #21 - Posted by: DJ at July 16, 2006 10:48 PM

TONY PUDDING...

I'm gonna assume that you took the posted photograph and I'll note this, I think your lighting choice is in very stark contrast to the mood expressed by the subjects.

Brilliant.

-D.

Comment #22 - Posted by: Dan Silver at July 17, 2006 1:18 AM

Squat Clean (75 lbs) x 10
Bar Dips x 10
5 rounds

Only 5 rounds, but 5 damn near "perfect" rounds. My CF guru always says "don't blow through it, MOVE through it".

PR on Bar Dips today. Started CF on 15 April 2006. Old PR on Bar Dips, one unbroken set of 10 + 6.
Today, 4 sets of 10 (unbroken) + 9 + 1.

Thanks Coach & Tenacious "D".

"CrossFit Works, Mate!"

Comment #23 - Posted by: sgt feather at July 17, 2006 2:29 AM

35kg Squat clean x 10
Bar dips x 10

6 rounds with heaps of time to spare, but no energy!

Comment #24 - Posted by: John Rippon, NZ at July 17, 2006 2:56 AM

10 rounds of 10x squat clean @ 38 kg + 10x dips. Good pump!

Comment #25 - Posted by: jonas at July 17, 2006 3:05 AM

13 rd's as rx'd

Comment #26 - Posted by: OPT at July 17, 2006 3:08 AM

TODAY'S TRAINING
run 1 mile: 8:35 min
deadlift 7x3: 70-90-110-130-140-150-160
all weights in kg
bw 89,9 kg
have fun and live with passion, Johan

Comment #27 - Posted by: Johan Nederhof at July 17, 2006 3:27 AM

Not a bad WOD. It totally kicked my arse.

8 Rds in 19:54. Legs really hit the jelly stage around rd 6. I thought I was going to get 10.

Great work as usual OPT.

Comment #28 - Posted by: anthony at July 17, 2006 4:09 AM

33 min. total

Maxwell WU: 5 reps each

3rds.
24kg dbl. WM
ring pullups: 10,5,4

rx'd 20 min. - did 17 min.
24kg DHSQCL: 5x5lr
Asst. RD: 10, 10, 7, 5, 4 (mini band)

pullups and dips need lots of work!

Comment #29 - Posted by: Jay at July 17, 2006 4:40 AM

If any one at Camp Buehring, Kuwait is looking for a crossfit group, I am starting one. Send me an E-mail.

Ken

Comment #30 - Posted by: Ken Smith at July 17, 2006 4:42 AM

5'10", 179.5#

WOD: 6 full rounds + 10 cleans in 20 minutes. Finished 20+ minutes ago and still sweating. Intense.

Press on,

JTH

Comment #31 - Posted by: Johnnylove at July 17, 2006 4:44 AM

WOD
As Rx'd
9 Rounds plus 10 squat cleans

Comment #32 - Posted by: Breck at July 17, 2006 4:57 AM

BWT=279#'s

Subbed 115# for SC

7 rounds + 7 SC

Then 15,12,9 Single Leg Curls @ 40#'s

Comment #33 - Posted by: Kegger at July 17, 2006 5:04 AM

bwt 210 lbs
age 30 yrs

5 rounds as rx'ed.

my mid-back started to spasm in round 4 and hasn't stopped since. hoping that goes away later today...

Comment #34 - Posted by: Mike at July 17, 2006 5:15 AM

Missed yesterdays workout...cant wait to do both back to back this will be insanse

Team UB Xfitt

Comment #35 - Posted by: Onefastbird at July 17, 2006 5:41 AM

9 rounds from the hang.

Comment #36 - Posted by: WhiskeySean at July 17, 2006 5:44 AM

65 lbs
4 rounds + 6 cleans, all ass to ankles
Dips were on rings, all slow negatives.

Reading one of Pavel's books the other day, he says no one in their right mind would do high rep Olympic lifts! I've always been crazy, but it keeps me from going insane.

Comment #37 - Posted by: Dan MacD at July 17, 2006 5:45 AM

6 rounds
squat cleans at 55lbs.

Comment #38 - Posted by: Jack B at July 17, 2006 6:00 AM

cfwux2-dips

5 rnds + 1 SqCln as rx'd.

The squat cleans sucked the life right out of me. It took focus to maintain form. It was especially hard trying to not round my back or let the weight crash on top of me while I was gasping for breath. another sweat storm. my legs and lower back are mush.

great workout.

Comment #39 - Posted by: John Messano at July 17, 2006 6:13 AM

10 rounds. 40 or 45kg sq's(not sure how much bar weighs). First time doing squat cleans... they make you work for it- sweated like a broken faucet. Great exercise!

If anybody is confused over the olympic lifts, here's a great website with pictures & descriptions: http://www.exrx.net/Lists/PowerExercises.html

Comment #40 - Posted by: Ruari at July 17, 2006 6:27 AM

Monday 060717
Complete as many rounds in twenty minutes as you can of:
95 pound Squat clean, 10 reps
10 Dips

Post rounds completed to comments.

Each clean begins on the floor, is caught in a full squat, and isn't dropped to the hang again until your hips and legs come to full extension.

7+5 SQC

1,2@75#,3,4@70#,5,6,7@55#
Did 20 sit down dips with feet up...

This was a hard workout....

Comment #41 - Posted by: Phil Sarris at July 17, 2006 6:29 AM

7 rounds + 2 SCs.......still sweating an hour later....

Comment #42 - Posted by: BobM at July 17, 2006 7:03 AM

Just a quick "thank you" to the entire CrossFit family at the San Diego Seminar.

My son and I had an incredible time and learned so much! I can't get over how friendly and truly helpful everyone was. This event was great FUN and hard work.

We'll be back for more...

Best regards,

Brendan and Griffin Smith
San Antonio

Comment #43 - Posted by: Brendan Smith at July 17, 2006 7:06 AM

BWT - 150
Age - 21

10 Rounds as Rx'd

Comment #44 - Posted by: Paul at July 17, 2006 7:07 AM

10 rounds as rxd

Comment #45 - Posted by: jpf at July 17, 2006 7:14 AM

BW 170
Age 33

10 rounds as Rx'd. First 3 rounds unbroken. Sets of five for the SC after that.

Wow...deceptively tough.

Had 1 round complete in 50 sec, 5 rounds in 7 min, 6 rounds in 10 minutes and it just got worse from there.

All dips unbroken though.

OPT nice job!

Comment #46 - Posted by: john c at July 17, 2006 7:14 AM

After playing for four days in SD-I am going to beg out of this one. Two PR's during the training seminar, and my wife had a blast and made some new friends. Reality is I felt more like a student first and a presenter second. I am very, very humbled that I was invited to present along side so many people who are much more qualified than me.

Comment #47 - Posted by: Karl (from Champaign, IL) at July 17, 2006 7:16 AM

As RXed.

12 Rounds.

Tough after Fran yesterday.

Expected 10 rounds, hoped for 12. Happy with results.

All sets broken after round 2 or 3.

Comment #48 - Posted by: john v. at July 17, 2006 7:27 AM

My right quad is still a bit tweaked - I feel it even doing air squats. So, I did a bunch of pull ups, shoulder presses, got my lat pull up to 100#, hanging leg lifts, and walked 1.5 miles.

Comment #49 - Posted by: Erica Bergstrom at July 17, 2006 7:40 AM

Second workout in a month and half and was really feeling it. Recovering plus not eating right equals getting out of shape fast. Goal was atleast 13 and only got 7 and 10 hang cleans. Just need to keep with it and get back into shape. Don't worry "C" shift I'll be back up to pair before you know it. Good Luck

Comment #50 - Posted by: dminer732 at July 17, 2006 7:53 AM

How helpful is crossfit for obtaining the fitness required to work in a Special Operations Force?

Comment #51 - Posted by: Henry at July 17, 2006 7:56 AM

Many in SOF speak highly of it.

Comment #52 - Posted by: MCC at July 17, 2006 8:11 AM

Two rounds of 10x 65# squat clean and 10 dips in 17 minutes, out of energy, just didn't flow, most dips in one session.
40yrs, 213#, 21st WOD

Comment #53 - Posted by: James N at July 17, 2006 8:26 AM

6 rounds, 10 cleans/6 dips.

Comment #54 - Posted by: Steve Howe at July 17, 2006 8:30 AM

4 rounds + 8 sc
used 65lbs for squat cleans

Comment #55 - Posted by: hildebidle at July 17, 2006 8:34 AM

Wow guys, thank you so much for creating the training seminar. It was amazing!! We can't wait for the next one. Any coach who wants to learn more and improve their own coaching technique should check this out. It was very beneficial to us. We spent hours with ripptoe learning the squat, deadlift, and press, angie taught us a ton of workouts on the rower and ways to improve our technique, jim taught us some cool speed work with the dynamex balls and some great core conditioning, I mean the list just goes on. The whole seminar was focused on our needs and anything we needed to know or had questions about. And the coaches and presenters were there to answer them all for us. They were great and we got everything we needed to know out of it, even more than we imagined, and even our daily workout! We feel so lucky to have been with all these amazing coaches in one place and to have been able to get such QUALITY TIME with EACH AND EVERY ONE OF THEM. Thanks again!

Comment #56 - Posted by: jenika and robyn at July 17, 2006 8:34 AM

CFWUx2

Substitutions: 55lb SC
Assisted ring dips

6 plus 10 sc

Comment #57 - Posted by: SueAnne at July 17, 2006 8:39 AM

What a work out just came to 29Palms Ca from Okinawa Japan for some traning and the elivation and dry air kicked my butt.But i will be a animal when i get back to sea leavel.Rock on.

Comment #58 - Posted by: Reggie Scott at July 17, 2006 8:48 AM

CFWUx3
BW 224

Seven rounds as RX'd. Subbed three ring dips for the bar dips. I don't know where I get the nerved to substitute any part of a WOD to make it "harder". I just reversed the converstion from ring to bar dips.

Pretty good smoker overall...

Thanks, Coach!

-Dennis

Comment #59 - Posted by: tenacious "D" at July 17, 2006 8:49 AM

WOD
CFWU x 10 reps per exercise, one round
As rx'd, 10 rounds

Comment #60 - Posted by: Justin Spicher at July 17, 2006 8:49 AM

51 y/o, 150lbs.

Still working on pulling under the bar into a squat. Can't quite get my mind to believe in the motion. So used only 55lbs.

6 rounds.

Comment #61 - Posted by: Charles at July 17, 2006 9:06 AM

I've always been taught that dips only go to 90 degrees, but the guy in the dips video goes a good bit further. Anyone have thoughts and/or advice on this?

Comment #62 - Posted by: Kisil at July 17, 2006 9:07 AM

3 Rounds + 6 SC

35 pound SC
Jumping ring dips

Focusing on form.

Comment #63 - Posted by: Leanne at July 17, 2006 9:10 AM

Training seminar was excellent. Thanks for putting it together.
6 rounds, 10 x cleans
65 lbs
broke cleans into 2 x 5 after first round

Comment #64 - Posted by: exupNik at July 17, 2006 9:17 AM

WU 1/2 mi walk on treadmill and stretch
WU with oly bar FS x 10 and HC x 10
WOD
BWT 150#
10 85# SC and 10 dips as rx'd
8 rds
Notes: Used really strict form and experienced good endurance throughout WOD. Rest was time it took to walk back and forth from rack to dip bars.

Comment #65 - Posted by: TJ at July 17, 2006 9:21 AM

65lbs. Squat Cleans
Dips as rx'd

5 rds.


Notes:
Toasted after 4 rds. If you got over 5 rds. you are truly a hardcore machine, kudos.

Comment #66 - Posted by: Rob_M at July 17, 2006 9:35 AM

7 rds
65#

Comment #67 - Posted by: Sue Ady at July 17, 2006 9:37 AM

As RX'd, 9 rounds (finished with 9th with 10 seconds left). Was hoping for 10...oh well, next time.

Comment #68 - Posted by: Mike_h at July 17, 2006 9:37 AM

did "Fran" this A.M 3:08 not my best time, will knock out todays WOD later.

Comment #69 - Posted by: brent colson at July 17, 2006 9:48 AM

Decided to take today off. Both shoulders hurting and right hip is very painful. This is not muscle stiffness I know the difference. Was going to try to tough it out but when my shoulders hurt while showing a client shoulder presses with 12 lbs I decided caution was in order. Hopefully be back at it soon.

paulw any update from the doc? jim

Comment #70 - Posted by: jimmiepop at July 17, 2006 9:49 AM

age 16 bw 160

85 lb squat clean
10 dips

11 rounds

wow i've been doing crossfit since april and i think this edges out the filthy fifty as the toughtst WOD i've done so far. i just collapsed on the floor after the 20 mins and just slept there for about 10 mins. in my opinion, these workouts are more of a mental exercise than a physical exercise. it about how hard you want to push yourself to do an extra set or round

Comment #71 - Posted by: Chris S at July 17, 2006 10:13 AM

#62 Kisil

Performing dips below 90 degrees are functional. Ever try and lower or push yourself out of a hole?

They are also a full range excercise -- meaning the muscle gets worked in its full ROM making the excercise more effective.

And -- if you have a shoulder weakness they will reveal it. Then you work on fixing that weakness.

Comment #72 - Posted by: MCC at July 17, 2006 10:14 AM

Woops, did hang squat cleans and no one stopped me!!

9 full + 2 dips, shoulders just screaming. I think I'm gonna call this workout 'Stella' because it took so long to get my groove on.

Comment #73 - Posted by: gaucoin at July 17, 2006 10:18 AM

8 full rounds + 8 squat cleans. 35# powerblocks, each rep off the floor, butt to ankles depth.


Comment #74 - Posted by: kelly moore at July 17, 2006 10:33 AM

As Rx'd 10 rounds completed.

Comment #75 - Posted by: Jason Brown at July 17, 2006 10:37 AM

Age 34, 174 lbs
8 Rounds
(Subst. 70 lbs on Squat Clean)

Comment #76 - Posted by: Ralph99mba at July 17, 2006 10:52 AM

age 36 as rx'd
10 rounds + 2 SC's

Colt age 16
65lb SC w/ bench dips
8 rounds

Comment #77 - Posted by: JackM at July 17, 2006 11:03 AM

5 rounds + 2 SCs
(First w/o after two plus weeks off for wedding and honeymoon - slow and weak, but married life will do that to you.)

Comment #78 - Posted by: GAK at July 17, 2006 11:11 AM

brand x scaled,

me:
15 mins
65 lbs squat cleans, 10 reps
8 bench dips

5 1/2 rnds

elizabeth (13 yr old sister):
15 mins
20 lbs squat cleans, 10 reps
8 bench dips

5 1/2 rounds

then boxing and abs workout

Comment #79 - Posted by: Dave Luu at July 17, 2006 11:12 AM

How do you safely put the bar down at the end of the squat clean? It does not show in the gallery pictures.
Thank you.

Comment #80 - Posted by: ryan at July 17, 2006 11:15 AM

BW 165#
as rd'x
5 rounds + 6 SC's

Knew right away this was not going to be a speed round. Sounds like the seminar was great. Hope to make the next one!

Comment #81 - Posted by: Daws at July 17, 2006 11:31 AM

TravisL@ prosperity

here is my email: brian.keyes@mnd-b.army.mil

thanks

Comment #82 - Posted by: BK at July 17, 2006 11:34 AM

at 65 lbs 8 rounds plus 10 squat cleans

Comment #83 - Posted by: krista colson at July 17, 2006 11:43 AM

Age 35 BW 196

10 rounds as rx'd

Comment #84 - Posted by: Allan T at July 17, 2006 11:55 AM

7 rd's cleans as rx'd...subbed ring dips for dips.

Note to self...In retrospect ring dips seemed like a good idea at the time and still did after I started...until round three...Have little to no recolection of the following 4 rounds and have instructed my partner to kick me in the jacobs if I ever come up with a brilliant idea like that again.

Comment #85 - Posted by: Dave at July 17, 2006 12:08 PM

7 rounds,

accidentally subbed cleans for squat cleans
need to read better

Comment #86 - Posted by: clint at July 17, 2006 12:14 PM

BW 150#

As rx'd:
8 Rounds +5 Squat Cleans

Comment #87 - Posted by: Shawn B. at July 17, 2006 12:18 PM

As prescribed:
Only got 5 rounds in 17:30 minutes and had to stop. Should have used lighter weight than 95, just not quite there yet.
Plus it was hot and humid as hell today here in Houston. Killer.
Matt

Comment #88 - Posted by: Matt Munson at July 17, 2006 12:33 PM

6.1/31/268

my middle name should be sub
1 rd rx'd
6 rds 50lb grav, squat clean rxd
5 rds of 90lb sled squats and rope tricep ext 80lbs

I bought a stop watch today I like the clock 20 min better.

Shoulder made lower back feel better yeay
thanks coach

Comment #89 - Posted by: Cablemigrant at July 17, 2006 12:39 PM

*************************************************

As rx'd, slow and methodical for technique, just like Sage in the video; -5-

*************************************************

Comment #90 - Posted by: Danny T at July 17, 2006 12:39 PM

M 30 180bw

Wow...ok well first time i was able to use a rx'd weight, had to sup pull ups for dips since i am forbiden to do dips. I burned out halfway through round three, time was 17:30 or so.

Comment #91 - Posted by: Pedro at July 17, 2006 12:42 PM

BW 4.7 Poods
30 y/o
10 rounds by the rules. Good kick in the ass.

Comment #92 - Posted by: Jon Whitt at July 17, 2006 12:55 PM

Damn...I strained a neck/trap muscle yesterday. I tried to clean 65 lbs and gave it up.

Oh well, I'll be in the shadows of the Bould Flatirons for a few days...I'm sure I'll find some way to get at WOD or two in while on the road!

Comment #93 - Posted by: Rob F at July 17, 2006 12:58 PM

7 rounds with ring dips.

Comment #94 - Posted by: PeterN at July 17, 2006 1:00 PM

6 rds.

Using 65lbs., finally getting more comfortable bending the fingers backward in the catch.
The excuses: tweaked back from deadlifts, my cold is getting stronger, and I'm old.

Comment #95 - Posted by: mas at July 17, 2006 1:07 PM

July 16 2006
No workout - sons birthday! He's 1!! woohoo!


July 17 2006
Warmup:
CPMP - 6 minutes
OHS - bar x 15
clean - bar x 5, 95 x 3

Workout:
WOD 060717

Complete as many rounds in twenty minutes as you can of:
95 pound Squat clean, 10 reps
10 Dips

Modified as follows did ring dips and did 10 minutes worth. 3 rounds total, concentrated on form on the cleans rather than speed, wrists were starting to ache a bit but otherwise pretty good. Going for triple extension and then pulling myself under the bar.

After that I did a modified Fran
15-9-3
95# thruster
Pullups

9:12 to do modified Fran, I really took my time with the thrusters making sure I was doing a front squat and exploding out of the front squat to a pull lockout at the top. This was killing my wrists, I tried different grip widths nothing really seemed to help. Usually when I front squat I only keep my fingertips on the bar but I found that I couldn't get a good re-grip for the pressiong portion by gripping it this way. Need to work on this to find something that doesn't make my wrists scream. The pullups were poor it's pretty obvious I haven't been keeping up with my pullups, it took me a bit to find my kipping groove.

Plank - 1 minute
Side plank - 35 seconds per side

Comment #96 - Posted by: Allen Yeh at July 17, 2006 1:19 PM

CFWU x3 (-dips)

7 rounds even, using 60#. First 3 dips each round were real, rest negatives. Felt good...I tried to concentrate on form.

Comment #97 - Posted by: Sarah at July 17, 2006 1:27 PM

crossfit@rawc.org

Age:42, Wt:177

CFWUx2
5 rounds with 95#. The dips were easy, but the cleans wiped me out. I really concentrated on my form, completely resetting after each rep.

AHR:160, MHR:177

I'm wondering if the heat has anything to do with my apparently poor performance. It was 105 degrees outside, and it's supposed to hit 113 today here in sunny Redding Ca. Although I worked out in and air conditioned gym, I was absolutely dripping sweat throughout the entire WOD.

Comment #98 - Posted by: Donald E at July 17, 2006 1:27 PM

26yo 200lbs

walked .5 mile
9rds as rx'd
+ 5 sc's
walked .5 mile

this was deceptively hard. paused the clock 3 times for water, but other than that, straight through

Comment #99 - Posted by: Greg at July 17, 2006 1:30 PM

started xfit on 6/22 this was the hardest workout to date...by a lot

c2 1500m (5:56)
CFWU 2 rounds (no dips)

7 rounds (70lbs/rds 1-2, 55lbs/rds 3-7)
all dip sets were deep and unbroken

My form was lousy on the Oly lifts (again). Judging by how sore my shoulders are I did way too much pulling up and not nearly enough jumping under.


Comment #100 - Posted by: JFD4 at July 17, 2006 1:39 PM

Executed 7 rounds in 20 minutes (very fatigued today).
- 95lbs squat cleans as Rx'd.
- Ring dips
- 5 additional sets of assisted HSPUs x10 each.
- Medball and abmat sit-ups - 50 total.

Comment #101 - Posted by: Brand at July 17, 2006 1:42 PM

Did this one at home in the garage: Full squat clean 95 lbs/ring dips (assumed as RX'd)

6 rounds + 5 squat cleans.

After first round, everything broken into 5s (until last two rounds 4s+6s and then dips 3+3+4).
Brutal heat - "+100 degrees farenheit" on local bank. Finished up with lawn mowing * 40 minutes...

Comment #102 - Posted by: Patrick at July 17, 2006 2:03 PM

Age 34 BW 209

Did Fran and the WOD
115lbs to replace the 95lbs Rx'd

1/2 mile warm up run
21,15,9 Thruster / Pullups 7.32 min
1/2 mile run

10 Squat Clean / Dips
7 sets 6 squat cleans / 20 min
finished with 8 sets total

1/2 mile warm down run

Comment #103 - Posted by: Skitz at July 17, 2006 2:08 PM

It was fantastic to be in the presence of greatness and great fitness in San Diego this past weekend. Thanks to CFSD for their hospitality and to everyone there for the instruction and camaraderie. No debate with myself today as to whether I take the day off!

Comment #104 - Posted by: Mark at July 17, 2006 2:12 PM

Second week in...

30yr
225 bw

5.5 rounds as Rx'd
85lbs squat cleans
mile warm down

Beat the heat

Comment #105 - Posted by: Little at July 17, 2006 2:31 PM

I missed Fran yesterday as the 100 degree heat and a fast 50+ mile bicycle race/ride kicked my arse. so I wanted to make it up.

I combined Fran and todays WOD into

As many rounds as I could do in 30 minutes of

10 95lbs squat clean thrusters (SQT)
4 muscle-ups

12 rounds + 9 SCT + 2 Muscle-ups out of time to make an even 50! My best effort ever.

Comment #106 - Posted by: carl at July 17, 2006 2:34 PM

as rx'd 11 rounds

Dan Colson as rx'd 10 rounds

Comment #107 - Posted by: brent colson at July 17, 2006 2:36 PM

41 yoa, 182 lbs.
CFw/u minus dips.
Few power cleans near the end...

10 rounds, 3 cleans

Thanks Coach and Lauren.

Comment #108 - Posted by: Mark Sampson at July 17, 2006 2:45 PM

8 rnds as rxd

Did ring dips instead of regular dips

Comment #109 - Posted by: Rip at July 17, 2006 2:52 PM

65# Cleans
7 rounds
Outside

Comment #110 - Posted by: parker at July 17, 2006 2:59 PM

BW = 140 lbs.

6 rounds + 1 Squat Clean
As Rx'd

All cleans broken (5 + 5)
Need to push harder next time!!!

Comment #111 - Posted by: Huff at July 17, 2006 3:03 PM

7 rounds
Lower back limiting factor. Had to stop with four minutes remaining. Did DLs on sat and I guess still to sore. Could not even bend over after 16 min

Comment #112 - Posted by: Hartman at July 17, 2006 3:04 PM

8 full rounds, I'm spent.

Comment #113 - Posted by: ACFD capt dan at July 17, 2006 3:05 PM

8 rnds at 19:16.0.

Tore a nice callus off on round 8, didn't feel like bloodying up the bar for 45 more seconds.

Comment #114 - Posted by: brendan melville at July 17, 2006 3:07 PM

cfwux3 rds
ohs,pushups,crunchesx15 handstand hold 15 sec, back ext x 10 dhpu's 5 singles, 5 doubles, 5 triples

workout as rx'd
10 rounds
super hard to breathe on this one definitely harder than it looks on paper, loved just the same though

Comment #115 - Posted by: brian t at July 17, 2006 3:23 PM

8 rounds as rx'd, missed goal by 2 sets, must do better

Comment #116 - Posted by: Todd P. at July 17, 2006 3:26 PM

Finished 8 sets in the time allowded. After the time was up we rested for approx. 5 minutes and forced another set. Is it better to work with a partner and how many partners is too many?

Comment #117 - Posted by: Kevin A. at July 17, 2006 3:35 PM

This is my second week, and I'm beginning to learn that if it sounds easy I should be scared.

10 rounds, most broken on cleans
First 2 95#
Last 8 75#

I tried to run home and fell flat on my face.
Gimmie some more Coach! HooRah!

Comment #118 - Posted by: Dave at July 17, 2006 3:46 PM

OUCH!!!
Too embarrassed to even post it. It was bad though.

Comment #119 - Posted by: kevin at July 17, 2006 3:48 PM

third week in...4rounds, still hutrin from deadlifts, good workout though!

Comment #120 - Posted by: D Twizzle at July 17, 2006 3:53 PM

5 rounds in 8:29 and had to stop for flight PT.

Comment #121 - Posted by: michael gerry at July 17, 2006 3:54 PM

CFWU minus dips

5 rounds + 6 squat cleans as rx'd
a2a squat cleans are a lot slower

Comment #122 - Posted by: ut steve at July 17, 2006 3:55 PM

Did this work out after doing Fran....didnt do as good as I hoped

As R'xd....

7 Rounds
bdw 182 5'10" age 23

Team UB Xfitt

Comment #123 - Posted by: Onefastbird at July 17, 2006 3:57 PM

7 rounds plus 3 cleans as prescribed at 95#. BW about 155#. Still getting over illness of last week so not all there. Not displeased with today's effort, though.

Tariq

Comment #124 - Posted by: TK at July 17, 2006 3:59 PM

7 rounds

Comment #125 - Posted by: kyle a at July 17, 2006 4:00 PM

First time since I started Crossfit a year ago that I couldn't finish a workout. After 5 rounds in 15:55 my back started to really hurt and my quads were tight as could be, so I called it a day. Probably should have scale down.

Rd1 1:08
Rd2 3:49
Rd3 2:59
rd4 3:47
Rd5 4:10

Comment #126 - Posted by: Jim D. at July 17, 2006 4:03 PM

5 rounds
bw 204 this am (PR for fattiness!!)

Comment #127 - Posted by: Brandon D. at July 17, 2006 4:09 PM

95# Squat cleans and Ring dips

9 rounds + 3 Squat cleans, good one.

Comment #128 - Posted by: Mel Jenkins at July 17, 2006 4:13 PM

a skimpy 4 rounds in 18:52 as rx'ed although with hindsight I should have scaled back. Not a favorite of mine, but the WOD you hate is probably the one you need to do, so with that, thanks again, Coach! BW:180, YOA: 57

Comment #129 - Posted by: john wopat at July 17, 2006 4:15 PM

28 y/o 170 lb 5’10” approx 12% bf
Warm up: 3 rounds of 10 squats, 10 push ups, Bergener warm up.
65 pound Squat clean, 10 reps: 10 – 10 – 6,4 – 10 – 7,3 - 8
10 Dips: 10 – 10 – 10 – 10 – 10

5 rounds plus 8 squat cleans.

Comment #130 - Posted by: Sesoku at July 17, 2006 4:16 PM

Group Moffett

completed between 8 and 11 rounds of todays WOD. The new CROSSFITTERS could not believe that only two exercises made them sweat and feel whooped. CROSSFIT FOR LIFE!

Comment #131 - Posted by: Adrian D at July 17, 2006 4:19 PM

cfwux2
75# squat cleans 10reps all from floor, all a2a and all reps not let down till completely finished.
10 ring dips
rounds in 20 mins.
= 7rds total.. breathin heavy on this 1...

Comment #132 - Posted by: dennyy at July 17, 2006 4:20 PM

5 full rounds as rx'ed

First time since starting XFit a couple weeks ago that I did the prescribed weights.

Had time to spare at the end, and may have gotten more reps if my friend Ralph hadn't come by to see me.

Comment #133 - Posted by: Clippa at July 17, 2006 4:20 PM

6 rounds as rx'd.

Comment #134 - Posted by: John N at July 17, 2006 4:27 PM

10 rounds in 20:11.

Comment #135 - Posted by: Newlin at July 17, 2006 4:30 PM

bw 165# 23yoa

as rx'd 17 rounds
full rom on dips....

great workout today...did this after 15 minutes after I did Fran..set my pr on fran at 2min 22sec...really pumped. I can't get enough of this stuff.

"my mom want me to do crossfit"

Comment #136 - Posted by: bridges at July 17, 2006 4:31 PM

cfwu x 2 - dips; 100 speed rope turns
wod 5 rds w/1 min left but out of gas
started out w/95# but uncomfortable w/xrcise so scaled back to 65# to concentrate on form. found myself aggressively getting under the bar at 0 gravity. Dips on rings shoulder high so cut back to 5 reps using 3:1 ratio as guideline. "Worked" again!


Comment #137 - Posted by: Lou_D at July 17, 2006 4:38 PM

26 yoa
bwt 200 lb

as req'd - 5 rounds
sc broken after first set

hamstrings have never been so sore

Comment #138 - Posted by: dbones at July 17, 2006 4:40 PM

Subbed 3 ring dips for the 10 regular dips.

7 rounds

Comment #139 - Posted by: Josh Brehm at July 17, 2006 4:43 PM

As Rx'ed
Five Rounds...all broked. :)
Tried to do the SC's as correctly as I could. My legs were rubber...

Comment #140 - Posted by: Neil at July 17, 2006 5:01 PM

65lb
Sets of 12 Squat cleans
Bench Dips
7 rounds + 8 squat cleans

Comment #141 - Posted by: Denise at July 17, 2006 5:09 PM

This was my first WOD. I only really got 4 rounds, and it was barely 4. I can't wait til I get my conditioning better.

Comment #142 - Posted by: Mjay at July 17, 2006 5:10 PM

11 rounds

Comment #143 - Posted by: John Seiler at July 17, 2006 5:11 PM

Whoops. Subbed 4 ring dips for 10 dips.

Comment #144 - Posted by: John Seiler at July 17, 2006 5:11 PM

6 rounds + 4 squat cleans as prescribed (bar dips).

Comment #145 - Posted by: Sam L at July 17, 2006 5:14 PM

I can't do dips because of healing clavicular fracture and I didn't see anything to substitute for dips under FAQs. So spent the day doing a medly of stuff including the Squat Cleans.

Anybody have a suggestion to substitute for dips? (and please don't suggest Muscle ups...LOL)

Comment #146 - Posted by: Ken Davis at July 17, 2006 5:22 PM

4 and a half rounds

Comment #147 - Posted by: erik_b at July 17, 2006 5:28 PM

As Rx'd

95lb squat cleans A2A
10 ring dips

9 rounds

44 y/o 210lbs

Amazing workout! Thanks coach

Comment #148 - Posted by: Fireman Rick at July 17, 2006 5:32 PM

10 70# squat cleans
10 ring dips

8 rds in 20 min.

Comment #149 - Posted by: Lynne Pitts at July 17, 2006 5:42 PM

8Rds+5 HSC
40kg BB for HSC
Bar Dips

Comment #150 - Posted by: Adc (CrossfitSydney) at July 17, 2006 5:51 PM

as rx'd

9 rounds in 19:55

First two sets unbroken.
Third through ninth sets of SC broken into 5's.
All sets of dips unbroken.
Though the last set of SC were really sloppy.

Comment #151 - Posted by: Tony A at July 17, 2006 5:55 PM

One month ago I met a very special guy, Jonathan. He arrive from China with his girl friend Celine to visite family in Canada. We became very good friends and he is a very smart guy. He beleive in Cross fit programme and got me to hang arround him during a cross fit work out. Yesterday Jonathan left for his home in England and left me with a gift (rope with handle so I can practice pull up hangning from a tree.
Today I decided to print out all the information about cross fit and went out for my very first cross fit workout.

Thank you Jonathan for inspiring me and for sharing your knowledge with me.

Your friend CLaude...dont mind the speling I am french! : )

Comment #152 - Posted by: Claude at July 17, 2006 6:00 PM

BW: 172

Result: 5 rounds...pretty poor showing

Comment #153 - Posted by: pshaw at July 17, 2006 6:07 PM

I'll have to reiterate the previous comments about the seminar. I am in complete awe of being amidst such an amazing group of people. Thanks Tony, Nicole, Coach & Lauren, and all of the various trainers, most specifically Mark for NOT driving me to airport but especially Rob for picking up that lazy powerlifter's slack and getting me there after all (even though I was late). Eddie and Lisa, your facility is amazing, and I can't wait to make it back! Ahmik, tons of fun, all around. Hopefully I'll be seeing you again sooner rather than later. Roger...maybe I'll perfect that back-tuck sans-head landing next time.

Now, time to go pass out.

Comment #154 - Posted by: Jesse Woody at July 17, 2006 6:09 PM

48 y/0 BW 163 6.02
Truly sorry performance.
6 sets w/ 65# (did HSC b/c terrible form on
squat cleans) substituted 20 bench dips for regular dips due to longstanding shoulder injur(ies) Would like to blame it on the 105 degree heat index (all sets done outside). Actually blame it on no breakfast due to work issues.

Comment #155 - Posted by: texasmick at July 17, 2006 6:11 PM

6 rounds

75 lbs SC x 10
10 dips

broken sets on SC

BW = 174

Comment #156 - Posted by: George C at July 17, 2006 6:19 PM

Bw201
44yr
As Rx broken sets on SC
7sets

Comment #157 - Posted by: Rick at July 17, 2006 6:23 PM

-------------
-------------

75# sc
as rxd, sc broken
9 rounds in 20 min
bwt 178

Comment #158 - Posted by: Drew at July 17, 2006 6:24 PM

nursing lingering back problem
50 ring dips in 12 minutes

Comment #159 - Posted by: Redding Mark S at July 17, 2006 6:25 PM

6 rds.
19:42
10 75 lb. SCs
10 Dips, Reverse Dips on my SolidFitness Doorway Exercise Station, with feet elevated to chair.
Great workout. Thanks CF,

Comment #160 - Posted by: doug at July 17, 2006 6:32 PM

TB: 4 rounds
DK: 5 rounds + 10 dips - squat cleans VERY tough

Comment #161 - Posted by: dk at July 17, 2006 6:36 PM

As RX'd

13 rounds


first 6 rds in 7 minutes, you can see what happened from there. Butt to floor on every catch, didn't count them if the butt wasn't on the floor, which makes for bad energy in the middle of an event like this. I might need to pull out my "blankie" to sleep tonight.

Comment #162 - Posted by: DrEric at July 17, 2006 6:56 PM

Been a while since I've posted results, but we finally did a WOD at CrossfitNYC...

Me:
7 rounds + 10 SC (could have probably hit 10 but had to wait at times)

10 95lbs Squat cleans
10 Ring Dips

Leslie:
7 rounds

10 65lbs Squat Cleans
10 Jumping Ring Dips

Comment #163 - Posted by: Justin A (NYC) at July 17, 2006 6:57 PM

6 rounds

Comment #164 - Posted by: Andrew B at July 17, 2006 7:00 PM

12 rounds

Comment #165 - Posted by: Franz at July 17, 2006 7:01 PM

age 42
btw 143

7 rounds but subbed pair 35 pd kettlebells for bar

Comment #166 - Posted by: tracy at July 17, 2006 7:05 PM

Question about crossfit for kids. I would like to start my 9yr. old son with the workouts. Is he a puppy? A big Dawg? Pack?

Comment #167 - Posted by: Eric at July 17, 2006 7:07 PM

Julie: 5 rounds + 5 cleans
45# clean
ring dips with feet on a box

Comment #168 - Posted by: Chris Jordan at July 17, 2006 7:10 PM

bw: 180

7 rds: 95# rock bottom squat cleans, ring dips

Comment #169 - Posted by: rick510 at July 17, 2006 7:11 PM

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@

J- 6 Rnds
65lb Clean

M- 7 + 10 Reps Clean
50lb Clean

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@

Comment #170 - Posted by: JM at July 17, 2006 7:12 PM

6 rounds A-A 95 lb. squat cleans, bar dips

Comment #171 - Posted by: Junior at July 17, 2006 7:13 PM

Team Emerald Coast

Joe:7 rounds
75 lbs SC
broken sets on SC toward end


Comment #172 - Posted by: Joe Garrett at July 17, 2006 7:20 PM

crossfit@rawc.org

Age:42, Wt:177

Second workout today was 35 minute spinning class with wife at the gym. Great cardio workout.

AHR:160, MHR:175

Comment #173 - Posted by: Donald E at July 17, 2006 7:28 PM

little pipe-8 rounds 10 dips, 4 cleans

nate-7rounds, 10 dips, 3 cleans

Comment #174 - Posted by: PIPER at July 17, 2006 7:34 PM

BW170
age37
5 rounds, a to a
dips 20 seated each round.
much tougher than it looks

Comment #175 - Posted by: Coop at July 17, 2006 7:39 PM

Still hurting a little bit from Linda last thurs! Still got 9 rounds in.

Comment #176 - Posted by: Nate Pierce at July 17, 2006 7:45 PM

6 rounds

Comment #177 - Posted by: jason at July 17, 2006 7:55 PM

age: 34 btw: 194# Ht: 5'8.5"

cfwu x 3 (-dips)

4 full rounds
Used a 90lb bar for SC's

Comment #178 - Posted by: Kudo at July 17, 2006 7:55 PM

still recovering from heat exhaustion a couple of weeks ago... did 7 rds at 60-70% intensity, dips on rings, 65 lb cleans.
decent workout anyway.

Comment #179 - Posted by: Jim_in_Oki at July 17, 2006 7:59 PM

did some martial arts on the last rest day, so i think i'm gonna take today off...

Comment #180 - Posted by: treelizard at July 17, 2006 8:06 PM

Eric 167 http://crossfitkidsmagazine.blogspot.com/

Comment #181 - Posted by: treelizard at July 17, 2006 8:08 PM

7+ rounds with subs.
Gym was crowded limiting the equipment options, so used 2-30# DBs for most squat cleans.
One round use 2-45# DBs as someone grabbed the 30#s. That round was painful.
A few rounds used the 30# fat bar - too easy, but form was better.
Dips were not a problem - sets unbroken and done in 20 secs or less.

After the WOD, practiced a few squat cleans at 95# with some success. Then watched the Mariners lose a tough one to the *&$%!@ Yankees.

Comment #182 - Posted by: jeftyg at July 17, 2006 8:18 PM

10 rounds as rx'd-95# squat cleans/dips. 40 seconds left at the end of round 10 but I was to whupped to continue.

Comment #183 - Posted by: MSR at July 17, 2006 8:19 PM

Age 50/BW 240#
7 rounds in 19:42, looked at the bar for 18 seconds but it wouldn't move. Good workout.

Comment #184 - Posted by: stan k at July 17, 2006 8:27 PM

Ouch.

A sweaty, panting mess after 9 rounds. Used 40lb dumb-bells (no bar available) instead of bar. Squat cleans were no problem, but dips got a bit shaky on the last three sets. Think I may have been doing the squat cleans wrong after reading the posts today. I didn't pause at the full squat, but continued the motion straight from the floor, getting my body under the weight as it came up. Is this a "thruster" instead of a squat clean?

Thank you sir, may I have another?

Comment #185 - Posted by: Sidewinder at July 17, 2006 8:32 PM

8.5 rounds.


Terrible, felt sluggish today.

Comment #186 - Posted by: J Jones at July 17, 2006 9:09 PM

as RX'd:

6 rounds + 1 SC

Comment #187 - Posted by: Lance W. at July 17, 2006 9:12 PM

BW: 130

Got 6 rounds.
First three rounds with 65lbs. on the squat cleans, second three rounds were knocked down to 45lbs.

Comment #188 - Posted by: jbroshek at July 17, 2006 9:12 PM

6 rounds + 5 squat cleans as Rx'd

Felt terrible today, sluggish and forcing myself through. Slowed to a crawl after the fourth round; lower back got so tight.

Comment #189 - Posted by: a noble at July 17, 2006 9:14 PM

BW: 171lb
Age: 31

CFWU x 3 (minus dips)

As rx'd 11 rounds + 1 squat clean

Comment #190 - Posted by: LMD_Mike at July 17, 2006 9:48 PM

Frans Tall sister.

45 Thrusters (95#)
45 Pull ups

5:30

Then
20 pull ups with 20#
19 with 22.5#
18 with 25#
17 with 27.5#
16 with 30#
15 with 32.5#
14 with 35 #

and

30 Muscle ups

Comment #191 - Posted by: Jeff at July 17, 2006 9:58 PM

Subbed WOD with the following:
CFWU x 3
Ran 1 mile on Treadmill
1 hour Spinning Class

Comment #192 - Posted by: Stelly at July 17, 2006 10:07 PM

10 chair dips
10 65 pd squat clean

8 reps in 18:17 was spent!!!!!

Comment #193 - Posted by: Tuber at July 17, 2006 10:11 PM

5 rds + 1 squat clean
as Rx'd

Comment #194 - Posted by: Thor at July 17, 2006 10:17 PM

#154 Look, Jesse, we were DRINKING BEER. I am not lazy, and I was not much of a powerlifter. But I'll be damned if I leave a good glass of pale ale or 3 to take your narrow ass to the airport. It's a good thing Rob is a charitable guy.

But you're right, it was a great weekend. Thanks to Eddie and Lisa for the hospitality and the excellent facilities, Coach and Lauren and Tony and Nicole and all the CFHQ folks for putting it together, and all the interested, appreciative CFers that stopped by my station to let me experiment on them. I learned as much as you did this weekend, and I appreciate you all.

Tell you what, Jesse, I'll pick you up at the airport if you'll come visit. But you'll still have to get back on your own.

Comment #195 - Posted by: Rippetoe at July 17, 2006 11:05 PM

95# Squat cleans A2A w/ a bum knee
Ring dips

8 rounds + 9 SC

Comment #196 - Posted by: Rob Moss at July 17, 2006 11:21 PM

7 rds + 6 cleans
(sub 20 pushups for 10 dips)

Comment #197 - Posted by: Tommy A. at July 18, 2006 12:22 AM

Only had 15 minutes

4 rds.

Comment #198 - Posted by: JasonS at July 18, 2006 3:42 AM

9 rounds
used 40lb DB's for cleans

Comment #199 - Posted by: barry weidner at July 18, 2006 3:57 AM

Rip, sounds like a deal to me!

Comment #200 - Posted by: Jesse Woody at July 18, 2006 4:38 AM

21 sets in 20 min. Great workout!

Comment #201 - Posted by: Ryan at July 18, 2006 4:50 AM

5 rds as rx'd

Comment #202 - Posted by: Sinebad at July 18, 2006 5:39 AM

Modified workout 'cause I missed Fran:

# Rnds in 20 of;

- 95lb squat clean thrusters
- 10 pull-ups
- 10 dips

5 rnds

Abused body on weekend: no sleep + alcohol and toxins = paid badly for it!

Comment #203 - Posted by: Chris in Ottawa at July 18, 2006 5:40 AM

bw-199

cfwu x 10 x 2 (minus pullups-no access to bar)

scaled time to 10 minutes
weights and reps as rx'd

3 rounds

much room to improve

Comment #204 - Posted by: MCORRY at July 18, 2006 5:40 AM

10 rds

Comment #205 - Posted by: lino at July 18, 2006 6:00 AM

7 rounds (had to go over by 24 seconds to finish full 7 tho)

Comment #206 - Posted by: Jason's mom at July 18, 2006 6:10 AM

Did yesterday's WOD today.

Warm Up: 5000m Row then 1 mile treadmill run

21-15-9 40lb Thrusters

42-30-18 70lb Lat Pull Downs (Sub for Pull Ups)

9m 12s

No to bad after a weekend full of alcohol ... definitely was sweating it out today!

Comment #207 - Posted by: Courtney at July 18, 2006 6:17 AM

BW: 145 lbs

as prescribed...8 rds in 21 min.

HSC probably ended up being more a HC near the last few reps. Had to break up the HSC into 5's.

Comment #208 - Posted by: CW at July 18, 2006 6:31 AM

bw 147#
6 rounds
Solid form on cleans

Comment #209 - Posted by: pat d at July 18, 2006 7:03 AM

Missed Sundays Fran so I doubled up. Fran 7:53 not a good time for me. Started cleans and dips after, got 5 rounds plus 10 cleans.

Comment #210 - Posted by: SJV at July 18, 2006 7:15 AM

5 rounds and 9 dips - could not get the last one.

Bad form on cleans, no front squat portion.

Comment #211 - Posted by: Henry at July 18, 2006 7:15 AM

age:36
bwt: 205

8 rounds as rxd

Comment #212 - Posted by: mike at July 18, 2006 7:23 AM

18:00
65# SQs
100# Rows
5 rounds

Comment #213 - Posted by: Al Noel at July 18, 2006 7:36 AM

10 rds + 5 squat cleans

Comment #214 - Posted by: Eric2 at July 18, 2006 7:39 AM

5 Rds
Sub'd Ring Dips

Comment #215 - Posted by: Chris R at July 18, 2006 7:40 AM

By the way, it was great running into some fellow CrossFitters at Barber Gym on Quantico. The word is spreading!

Comment #216 - Posted by: Eric2 at July 18, 2006 7:40 AM

Ugh! 5 rounds. 60 lb squat cleans, pretty good form.

Brandon and Jake, you doing this today? Don't see any posts!

Comment #217 - Posted by: Ann Marie at July 18, 2006 7:54 AM

163lbs

1 mile at 7.5

5 rounds, all rounds @ 65lbs except the 2nd which was at 75lbs. Tough. Good form builder though.

Comment #218 - Posted by: James W. at July 18, 2006 8:02 AM

jimmiepop #70

doc believes I strained something.....ice, asprin, taking things easy for a bit, and I should be right as rain.

your concern is greatly appeciated! Hope you get better soon as well.

Comment #219 - Posted by: paulw at July 18, 2006 8:10 AM

65# Clean
7 rounds + 10 dips.

Comment #220 - Posted by: bingo at July 18, 2006 8:14 AM

I completed 9 rounds, Jennifer completed 7 plus 10 dips.

All dips were assisted.

Comment #221 - Posted by: scotty at July 18, 2006 8:37 AM

6 rnds in 20:41

did all dips in unbroken set --my squat cleans were mostly broken into sets of 5

Comment #222 - Posted by: gkjake at July 18, 2006 8:41 AM

6 rounds.

Comment #223 - Posted by: Ron Nelson at July 18, 2006 8:42 AM

workout w/45 lb bar: 8 rounds
this one hurt anyway

Comment #224 - Posted by: mfbunch at July 18, 2006 9:06 AM

8 rds 6 squat cleans w/ 45# SCs & chair dips

Comment #225 - Posted by: Eric2's Wife at July 18, 2006 9:29 AM

8 rds + 6 squat cleans

Comment #226 - Posted by: t-bo at July 18, 2006 10:04 AM

6 rds as rx'd, done with DT at Arvin Gym, West Point NY

Comment #227 - Posted by: jpa at July 18, 2006 10:22 AM

no weights - subbed workout no 1 from body by fish
so:
Pyramid to 12 pressups
close grip pressups to failure
3 sets chins pyramid to 3 dead hang
dips 4X 10
hindu squats 4X25
bootstrappers 4X25
lunges 4X20
various abdo movements 100
good mornings 25
10-20 seconds rest between sets

Comment #228 - Posted by: Nick K at July 18, 2006 10:36 AM

walked 1 mile
3 rounds
60# squats
10.0 assist dips

Comment #229 - Posted by: JimmyLee at July 18, 2006 10:57 AM

As Rx'd
3 rounds cfwu - dips
8 rounds - weak from the get go

Comment #230 - Posted by: ACFD_Ben at July 18, 2006 11:07 AM

Maj-K
BWT: 227
7 rds

thanks for the squat clean explaination

Crossfit Liberty

Comment #231 - Posted by: BK at July 18, 2006 11:12 AM

cfwu x 2 @ 10

WOD 7 rounds and 6 of 10 SQCL in 8th @ 20:00
Subbed #75, ring dips
1- 2:48
2- 4:36
3- 7:08
4- 11:12
5- 14:54
6- 17:42
7- 19:10
8- 6 of 10 SQCL @ 20:00

Comment #232 - Posted by: rick ihrie at July 18, 2006 11:14 AM

Warm-up - 2 miles on bike to gym.

As rx'd 5 rounds, all cleans from the floor. Much tougher WOD than it looks. Cleans are my arch enemy.

Cool down - 2 miles on bike home.

Comment #233 - Posted by: Jeff A. in Green Bay at July 18, 2006 11:23 AM

6 rounds in 19:40

first 3 rounds @ 95lbs on squat clean, then 75lbs for the rest (failed on rep 10 of round 3)

Dips w/o assistance

after round 1, broke sets into 5+5 for squat clean and dips.

Butt kicker.

Comment #234 - Posted by: MJB at July 18, 2006 12:15 PM

5 rounds at 14min then failure...

Comment #235 - Posted by: David Gladstein at July 18, 2006 12:26 PM

Complete as many rounds in twenty minutes as you can of:
80# pound dumbbell Squat cleans (2x 40#), 10 reps
10 Ring Dips
7 complete rounds + 5 dbSCs in 20:00
8 complete rounds in 22:00

Comment #236 - Posted by: jdg at July 18, 2006 12:41 PM

5 rounds even

45# on cleans
Dips on two benches - no breaks. I think I need to try real dips next time.

Leg burner.

Comment #237 - Posted by: Tracie at July 18, 2006 12:41 PM

6 rounds

Comment #238 - Posted by: ChadC at July 18, 2006 12:58 PM

4 rounds

Comment #239 - Posted by: Dan H. at July 18, 2006 1:05 PM

3 in broken sets.

Comment #240 - Posted by: Maurkov at July 18, 2006 1:18 PM

CFWUx3 (sub leg raises for dips)
7 rounds + 7 cleans
and I really didn't want to do those last 7 cleans :(
Hard to keep track of rounds while doing this one.

Comment #241 - Posted by: Doug at July 18, 2006 1:46 PM

That was just plain ugly... that triple meat burger a few hours before at a fast food restraunt with the kids was a definate mistake. I figured I had been eating healthy and I would splurge. phht... almost splurged all over the gym.

Pukie didn't reveal himself, but I kept having to stop and slap him back down.

ended up only doing a sweating, heaving, gastric distressing 5 rounds.

Comment #242 - Posted by: jac at July 18, 2006 2:03 PM

6 rds as rx'd

Comment #243 - Posted by: TLow at July 18, 2006 2:22 PM

8 rds @ 19 min. Pukie was knocking. Lost the last 60 seconds.

Comment #244 - Posted by: PB1 at July 18, 2006 2:24 PM

7 Rounds

89# Squat Cleans...Dips
2 Minutes left...couldn't do any more squats.

Comment #245 - Posted by: dyagg at July 18, 2006 2:24 PM

6 or 7 rds (lost track of a round somewhere)

Comment #246 - Posted by: cja at July 18, 2006 4:18 PM

90 lbs on the clean- 8 roumds Those cleans are killers

Comment #247 - Posted by: Tbird at July 18, 2006 4:30 PM

age 38
BW 240
10 rounds

Comment #248 - Posted by: Earl at July 18, 2006 4:36 PM

10 complete rds plus 4 squat cleans, using bar dips as rx'd. I paced myself on this one, averaging about 2 minutes per round.

Comment #249 - Posted by: Paul Si at July 18, 2006 4:55 PM

As rx'd, 7 full rounds with 30 sec. left over, no energy. Get some...

Comment #250 - Posted by: FireSmac at July 18, 2006 4:57 PM

10 rnds as rx'd. stick a fork in me.

Comment #251 - Posted by: von-paul at July 18, 2006 5:08 PM

bw: 135
As rx'ed: 11 rounds.
My form started getting sloppy and now my back is so sore, but I feel GREAT.

Comment #252 - Posted by: Y. Zhou at July 18, 2006 5:13 PM

7 rounds
50# Squat Cleans

Comment #253 - Posted by: Drew J at July 18, 2006 6:11 PM

BW: 203

Rounds: 6 complete then to 3 reps on Cleans

Full ROM on all reps, but all cleans broken (obvious in the # of rounds). Finished 7th round out.

Comment #254 - Posted by: Graham S. at July 18, 2006 6:18 PM

BW-201
As Rx'd
8 rounds + 3 Squat cleans

Comment #255 - Posted by: Ben S at July 18, 2006 6:44 PM

UPWUx3
Started off w/40 lb dumbells from the floor, and 20 bench dips.
after two rounds switched to 35 lbs from hang and 10 bench dips, full extension.

11 rounds + 5 cleans

Comment #256 - Posted by: ANB6 at July 18, 2006 6:51 PM

BW 184

As Rx'd = 13 rounds + 10 SC + 4 dips.

Regardless of the lake-of-sweat I left at Bally's, that was slightly easier than I thought it'd be...must of been "in the zone". Anyways, great workout! Whatcha got Real Deal?

Comment #257 - Posted by: Caleb B. at July 18, 2006 7:07 PM

As Rx'd

7 rounds in 19:57

Comment #258 - Posted by: Matty K at July 18, 2006 7:35 PM

A little late
10 rounds +3 SC
Had someone at my work gym ask me at the beginning "Why are you do exercise like that"
to after "What did you just do"

Comment #259 - Posted by: Dbanks at July 18, 2006 7:55 PM

I will be showing that guy Fran tomorrow.

Comment #260 - Posted by: Dbanks at July 18, 2006 7:56 PM


bw 200

11rnds+1hsc

Comment #261 - Posted by: ryan at July 18, 2006 8:00 PM

5 rds. 95# full squat cleans, all broken. All dips as rx'd. Tough WOD.

Comment #262 - Posted by: gav at July 18, 2006 8:01 PM

my mistake sc not hsc

Comment #263 - Posted by: ryan at July 18, 2006 8:02 PM

subbed 5 ring dips for regular dips

7 rnds + 6 squat cleans

Comment #264 - Posted by: lgm at July 18, 2006 8:22 PM

CFWU x 2
5 Rounds 75# Cleans
Lightly assisted dips. Shoulder still weak.
Unbelievable 95 degrees in the garage gym tonight at 10:30 pm.

Comment #265 - Posted by: Baron at July 18, 2006 8:23 PM

6 full sets

(did this as a make up after the 5K and had nothing left)

Comment #266 - Posted by: Boise Mike Mc at July 18, 2006 8:27 PM

BW 185

10 rounds

95lb squat cleans, broken after 3rd set into mostly sets of 5
Dips as Rx'd

Fighting demons after round 4...great workout!

Comment #267 - Posted by: Brian R at July 18, 2006 8:42 PM

9 rounds as rx'd.

Comment #268 - Posted by: Brian G. at July 18, 2006 8:50 PM

8 rds

Comment #269 - Posted by: IM_Sam at July 18, 2006 8:53 PM

BW 134

35kg squat cleans on the first round, then dropped to 30kg; each round of dips were 5 unassisted, 5 gravitron

7 rounds

Comment #270 - Posted by: Alicia Zhuang at July 18, 2006 11:33 PM

Rounds 1 & 2: 90# SC x 6
Rounds 3->8: 37# SC x 6

Bar dips x 10 for each.

So, 8 rounds but with lower weight and less reps on the SC.

I'm a wimp - first time ever doing SC's and new to CF. I'll get better...

Comment #271 - Posted by: JB at July 18, 2006 11:57 PM

9 rounds as rx'ed
full squat cleans
great combo - thanks coach
(41 y.o., 186)

Comment #272 - Posted by: docdoll at July 19, 2006 1:53 AM

As Rx'd 11 sets in 20:00

Last 5 sets of Squat Clean broken at 5 & 5.

Comment #273 - Posted by: J. Spear at July 19, 2006 3:14 AM

Discovered CF through the Men's Journal article--did the "lite" workouts there as Rx'd (most are same as CF full workouts (e.g., "Cindy", just either less weight or fewer reps), just came online with the "real" Fran two days ago--and this workout today.
BW 192
As Rx'd:
8 rounds even (had about 15 seconds left, but no gas for one more SC)

Comment #274 - Posted by: DaGunk at July 19, 2006 4:10 AM

Squat Cleans 5L/5R with 56lbs KB
Dips done bench style with feet elevated 24in.

13 rounds.

Comment #275 - Posted by: Orrin at July 19, 2006 5:33 AM

BW 173 CFWUx3
6 Rounds
95# Thrusters and Pullups (read it wrong, should have been dips)Breakdown Sets

OHS 3x105#, 3x105# Board under heels

Comment #276 - Posted by: Kent Kasica at July 19, 2006 6:43 AM

CFWU minus dips, plus an 800m run, then

Catherine: 4 rds/10 mins, 45# clean, parallette dips
Tim: 9 rounds/20 mins, 95# clean, 7x ring dips/rd

This was a tough WOD even for a met-con workout.

Comment #277 - Posted by: tim at July 19, 2006 8:45 AM

ps. I did full squat cleans as rx'ed -- much closer in "feel" to heavy clean & jerk attempts than power cleans. Great combination of exercises coach.

Comment #278 - Posted by: tim at July 19, 2006 8:49 AM

age 41
bwt 198

Subbed HSC for SC

9 rds.

Comment #279 - Posted by: jim cullinan at July 19, 2006 10:02 AM

(done 7/18/06)
Mike: 5 rds. + 3 SC as rx'd (dips were easy but, damn, the squat cleans were tough!)
Renae: 7-1/2 rds. w/ 45# oly bar
Yesterday's "Fran" definitely took its toll on us both!

Comment #280 - Posted by: Mike Scott at July 19, 2006 10:10 AM

7 rounds + 7 SCs
did Brand X modification sets of 65lb Squat Cleans and 8 Dips

Comment #281 - Posted by: photoman at July 19, 2006 10:39 AM

8 rounds plus 3 Hang Cleans.

Comment #282 - Posted by: Jamie W. at July 19, 2006 10:48 AM

40 KG cleans
7 rounds.

My form strted to really dial in about round 5.

Comment #283 - Posted by: Ger at July 19, 2006 1:37 PM

BW: 120
55# cleans
7 1/2 rounds!

Comment #284 - Posted by: Deanna at July 19, 2006 2:00 PM

2 days late

only four rounds, after "Jeremy" as a warmup

maybe I should've just done Jeremy

Comment #285 - Posted by: robp at July 19, 2006 2:37 PM

Body weight: 70 kg.


10 - 40 kg. cleans with full squat
10 - unassisted dips

6 rounds and 1 squat clean

Comment #286 - Posted by: Christina Sklebar at July 19, 2006 3:17 PM

Hello everyone!

COmpleted this after a BJJ class on the hotest day ever in the UK. Was quite proud of my first attempt squats where all butt to ankle.

Complete as many rounds in twenty minutes as you can of:
95 pound Squat clean, 10 reps (40kg)
10 Dips

Rounds = 7

London Crossfitter!

Comment #287 - Posted by: Lorenzo F at July 19, 2006 3:26 PM

bw 225
age 33
my first time doing this one. Still sick from a bad chest cold and 2 weeks off.
6 rounds @ 17:50 as RX'ed. could not continue
I want to get 10 rounds in next time

Comment #288 - Posted by: TCorey at July 19, 2006 3:58 PM

65# squat cleans, bench dips
5 rnds + 7 Squat cleans

McKensi - 20# squat cleans

Comment #289 - Posted by: EMelton at July 19, 2006 6:27 PM

well that sucked...
BWT 250
5 full rounds + 8 SCL (95#)
since i did bench dips, i did 20x per round.
lower back sore...

Comment #290 - Posted by: BBH at July 19, 2006 7:13 PM

As rx'd 12 rounds ouch
all squats had good depth
grip was limiting factor after round 7 had to break the cleans

Comment #291 - Posted by: AJonusas at July 19, 2006 7:28 PM

7 rounds of 10 x 65 pound squat cleans, 10 ring dips
19 minutes.....and I was soooo done

Comment #292 - Posted by: LMD_matt at July 19, 2006 9:17 PM

This one was murder....
I have a real hard time doing anything close to a front squat, just don't have the flexibility in my arms and wrists to rest the weight on my shoulders. So I wind up holding the bar up with my arms only.
I did them though....3 rounds only, all broken sets.
Dips? Haven't done them in years, but got through them. Hard to do when you weigh 225#.

Comment #293 - Posted by: NYCRaider at July 20, 2006 3:32 AM

12 rounds as Rxd.

Comment #294 - Posted by: Paul Peterson at July 20, 2006 6:46 AM

9 rounds

I read the WOD wrong, I did:

12 Cleans (some hang squat cleans)
10 Bench dips (feet elevated with 25# plate)

Cleans tended to be broken 5, 4, 3 so since I did the equivalent of ~ 11 rounds, I'm pretty sure 11 rounds is in sight. I'm sure I could have squeezed cleans to 5 & 5.

Noticed big difference in cleans when I focused on the second pull.

Comment #295 - Posted by: Kramer at July 20, 2006 9:33 AM

11 rounds

bw- about 150

45lbs squat hang cleans
dips

Comment #296 - Posted by: Edmund Vega at July 20, 2006 9:36 AM

Warm-up 1000m row

WOD Rx'd

Squat cleans 65lbs
BW Dips

sit-ups 3sets x 15reps

Completed 5 rounds. Having difficulty racking weight on cleans. Putting a lot of pressure of wrists.

Comment #297 - Posted by: Curt at July 20, 2006 9:51 AM

first post...

bw: 201
age: 39
wod w/u 2x - dips
7 rounds as rx'd and happy I didn't pass out. SQ a new exercise for me and definitely kickin'! Dips were ok. 19:30 ish

I think this was one of the harder ones I've done since starting a little over a month ago. My two boys (ages 14 and 11) started last week.

Comment #298 - Posted by: kaala at July 20, 2006 10:22 AM

BW 150

9 Rounds \ 65Lb

Comment #299 - Posted by: Steve D at July 20, 2006 11:19 AM

B.W. 202
8 rounds as rx'd

Comment #300 - Posted by: Luca z. at July 20, 2006 11:33 AM

age 28
bw 190.4

As rx'd

4 round + 1 squat clean... wow

Comment #301 - Posted by: Stéphane Briand at July 20, 2006 1:38 PM

Worked with Konantz

Did 7 compete sets in 20 minutes plus 3 extra cleans.

Comment #302 - Posted by: Jay at July 20, 2006 1:47 PM

hurt myself on this one. sore hip flexor on left leg. still in pain. 6 rounds as rx.

Comment #303 - Posted by: ddd at July 20, 2006 3:27 PM

CFWU X 2

95lb Hang Cleans
45lb Weighted Dips

10 rounds

Comment #304 - Posted by: Ben at July 20, 2006 3:50 PM

modified with 8 rounds of
7x 95lb deadlift
7x 16" box jump
7x Dips

21:15

Comment #305 - Posted by: Que Lindo at July 20, 2006 4:47 PM

4 rounds as RXed.

I might try a lighter weight if this one comes up again. I had time for one more round, but the lower back was sending up warning flags, so I stopped short.

Lackluster performance BUT BUT BUT...I did get my first muscle up during my warmup! Huzzah!

Comment #306 - Posted by: mws at July 20, 2006 5:02 PM

Seven rounds. Cleans in rounds 4-7 broken. Dips unbroken. Felt lethargic.

Comment #307 - Posted by: Bryan at July 20, 2006 5:11 PM

7 rounds as Rx'd

Comment #308 - Posted by: Matt Laney at July 20, 2006 5:42 PM

6 rounds as rx'd.

Full rom on all SC's and dips.

Comment #309 - Posted by: A.M. at July 20, 2006 6:51 PM

bw = 196lbs
age = 34
as Rx'd
9 rounds

Comment #310 - Posted by: JT Calgary at July 20, 2006 8:28 PM

Done 7/18/06:

Vanessa- 9 complete. 6 rounds w/65# and 3 rounds w/45#- had to slow down and drop weight b/c of back.

Ruby- 8 complete + 5 cleans- used 45#

Done 7/19/06:

Sarah- 8 complete = 4 cleans. Followed by 70 straight leg sit ups

Jason- 9 complete + 10 cleans

Comment #311 - Posted by: Joe M. at July 20, 2006 9:03 PM

7 as rx'd

Comment #312 - Posted by: JohnP at July 21, 2006 8:18 AM

bw 205# age 49
as rxd 7.5 rounds
good workout

Comment #313 - Posted by: Kevin at July 21, 2006 8:25 AM

4 rds
8 sq cl

Comment #314 - Posted by: ericu at July 21, 2006 8:42 AM

Rene: bw 190, 39 yo

HSPU/skipping prac/wu

wod 6 rds plus 1 clean

windshield wipers 10,5,4

Comment #315 - Posted by: rencol at July 21, 2006 9:15 AM

4 rounds plus 5 cleans

No barbells at the office gym -- subbed 40# DB hang squat cleans.

Comment #316 - Posted by: John Frazer at July 21, 2006 10:43 AM

subbed 2 40lb kettlebells for SCs

5 rounds plus 10 SCs

Comment #317 - Posted by: Push at July 21, 2006 11:59 AM

Did this on Friday 21st July

40kg Squat clean x 10
Dips x 10

9 rounds plus 7 squat cleans

Done bar dips which I havent done for a while, usually ring dips.

Comment #318 - Posted by: DavidE at July 21, 2006 1:07 PM

5 rounds plus 8 squat cleans

Complete as many rounds in twenty minutes as you can of:
87 pound Squat clean, 10 reps
10 Dips

Done on July 19.

Comment #319 - Posted by: Alfie at July 21, 2006 1:39 PM

4 rounds plus 10 squat cleans in 20 mins

bw 87 36 M

assisted ring dips, shoulder still sore, as in pain after too many push-ups in bjj. instructor in...good mood!

Comment #320 - Posted by: Tim 'crack' Hulbert at July 22, 2006 5:53 AM

D-45lb, 9x. First attempt at true squat clean. Form very good by end. Maybe try 95 next time.

M-30lb, 7+5. Same as above. Not much more weight. More practice on form.

Comment #321 - Posted by: Dylon at July 22, 2006 7:26 AM

5 rounds
1.5 rounds @ 65lbs
Remainder at 55 lbs
Two flights of stairs to dips.

Comment #322 - Posted by: Bryan at July 22, 2006 12:53 PM

7/22
6 full rounds +4 sc
sc were done with 95# bar and 45# db(2 of us and 1 bar)
a tough one!

Comment #323 - Posted by: firedave at July 23, 2006 3:07 AM

Used 80 lbs for cleans
Did dips between picnic tables

Completed 7 rounds- did not time this workout

Comment #324 - Posted by: Meyer at July 23, 2006 4:10 PM

5 rounds

15 pd squat clean
did bench to bench dips

Comment #325 - Posted by: Robin D at July 23, 2006 4:29 PM

7 rds
50 lbs squat clean / Lvl 8 Pull Ups

Comment #326 - Posted by: Prima at July 23, 2006 7:12 PM
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