How quickly should your heart rate return to its "resting" rate after a 30 minute WOD where you average 75-85% of your max HR?

A drop of 50 beats during the first minute post-exercise is an indicator of being in excellent shape. A decrease of 30 beats or less is an indicator of poor fitness. Tracking changes in your 1-minute recovery over a period of time (weeks, etc) is an excellent way to monitor training effectiveness. Also, getting back to your true resting heart rate will take a long time - possibly hours.

This is my favorite WOD, will definitely have some fun with this one.

Mike #1 --

Getting back to true RHR takes quite some time. My RHR is about 52. 80 percent of max for me is .8*(204-52)+52= 174. If I did an 80 percent workout at midday, I'd expect to spend 90 minutes or so with my HR in the 80s, then my HR would slowly drop for the rest of the day. I wouldn't expect to see an HR in the 50s until evening or possibly the next morning.

First time doing Elizabeth I did Power Clean and 45 lb. weighted dips.

This time around, I'm aiming for full squat cleans and 55 lb. weighted dips.

No Rings available, and I'd rather add weight to normal dips then do the 3 to 1 sub.

Does anybody else think a weighted dip is a better sub?

If the run was half as kick-ass as that photo it was a really good time!

Oh lord, this will hurt.
I'll be scaling to 115 again.

I missed yesterday - should I do yesterday or today?

I don't have access to rings, because New York Sports Club is useless.

If you can do this(cleans or dips) one straight through w/ no broken sets should you add weight or reps?

albuquerque.......represent.

#9

No, just do it faster.

travis 13:15, 135# clean, Ring dips with feet supported. last time 13:10 115# clean, ring dips with feet supported.
rob 12:23 as Rx'd

Alas, this WOD will have to wait until tomorrow. The cause of the different timezone has struck again. :o)

I must desroy the Queen!

DesTroy

Of course I meant the CURSE of the different timezone.

comment #9, adding weight to some of the benchmarks is a great way to play around with the stimulus. There is a "fat fran" that seems to float around a lot where you're doing 135lb thrusters. As long as you know that the metabolic stimlus wil take a hit, then it can only fall under the heading of "constantly varied if not randomized...."

7:41 as rx'd - "FULL SQUAT" catch and rings
8:53 last time, better stategy this time...break your toe day before

A few post back Coasch mentioned to someone who was doing PT about the possibility of over training. With CF, when does extra become too much. Is at adding an extra hour a day of aerobic exercise or at adding more strength training? Reason I ask, is that I noticed this training is also done for excellent shaped athletes. So, whe does training become over training and of less effect than just doing CF?

13:00

warm up - run to gym + 5 min row, abs, stretching

first time ever doing cleans, let alone Elizabeth, and i'm afraid all the extra rowing from yesterday came back to haunt me today...

cleans - 45kg (99 #)
no rings, so subbed 2:1 regular dips

followed with 10 min row, 10 min sprint on treadmill at 3 degree incline at 10km/hour
run home from gym
friiiiied...

cleans-60kg so hard to me.
dips and pull-up

18:42

cleans-60kg so hard to me.
dips and pull-up

16:42

85# 14:56

CFWU x 3. Sub Push-Up for Dips

Scaled Clean weight commensurate with my current abilities (2nd week of doing WOD).

No Rings, Sub standard dips with assistance on some sets.

18:28 BTW: 165lb, Age: 44

Still need much work on my form with olympic lifts.

Before it comes up...

- All CLEANS are SQUAT CLEANS unless specified elsewise.

- The RING DIP SUB factor is 3 X REGULAR.

Much suckage, pain and subbin a commin my way...

BWT=281#'s

Detoured from today's WOD because I wanted to check my progress on a similar WOD from February.

Five rounds for time of: 135# Power Cleans, 10 reps/Push Ups, 15 reps.

6:46 today(PR by nearly 3 minutes from February)

then 5x5 OHS (135/135/135/155/155)

Subbed 95# cleans for 135# (still learning proper form). Felt better this workout.
Ring dips as rx'd
16:24 vs. 16:50 last time

19:39; bar dips

21(3x7)-15(3x5)-9(5+4) reps of 95# Power Clean and pbar dips in 17:15, 2:45 faster than prev.
Grip failing but may try 100# next time and more dips as tris failed this time but no jumping dips.
40yrs, 208# - down from 220 7 weeks ago, 40th WOD

no warmup

24kg dbl. kb CL:(12,5,4)(10,5)9
ring dip:(16,5)(10,5)(6,3)
9:20

jogged 8:26

as rx'd 8:36.

15:20 85# and ring dips

6:46

subbed assisted dips for ring dips

13:03
Definitely NOT a PR. Had to wait for someone to finish their deadlifts in the middle.

#9: Bring your own rings.

11:19
75# sq cleans. Almost 2 min slower than last - ugh.

On the crossfit DVD Greg Amundson does hang power cleans... is it ok to do those and not the full squat version?

AMTT
as Rx

Monkey Boy: 21:03
Bone: 8:00
Sneaky: 7:35
Nature Boy: Travel day

29:10 Only did 85#. Was able to do ring dips in split sets for first time . Did five at one time. What a breakthrough!

21
95lbs
level 7 assisted bar dips
15
95lbs
level 8 assisted bar dips
9
95lbs
unassisted bar dips

14:04

First time doing cleans. Watched Sage about 10 times on the video. I have to say that working on the technique is really fun. I love working on technique.

As RX'D

7:21

Thought that I might break 7 but my grip and foremarms could only do so much with that last 9.

Full squat each time with the catch.
Rings are never a problem.

Feeling great, going to Maine with the wife and kids tomorrow. See you next Monday.

Ryan

Great Photo! Albuquerque Crossfitters---we will be meeting at 9:00AM for a WOD on Saturday, August 12th at ADO park (near Wyoming and Spain). All are welcome...Hope to see you there!

14:04. Subbed 115# cleans. Ring dips done in straight sets. Even with lighter weight had to break up sets on cleans.

lil pipe-115# cleans and reg. dipsx3
23:49-by far worst performance-mentally wasnt in it today

Elizabeth rx'd 9:46

No decent weight to clean so:
3x10 L/R 25kg KB Swings
5x5 50kg Good-mornings
4x5 L/R 25kg KB Clean n' Jerk

Later on:
3x2 26kg Pull-ups
3x4 Mixed grip chin-ups

Time to start a rest week i think, ain't had on in ages.

did 16 minutes of Cindy today
(a little girl and her grandma wanted to use the swing set where I was doing my fat bar pullups)
5 pull ups
10 push ups
15 squats

10 rounds in 16 minutes

thanks!

135lb. cleans (all sets broken)
ring dips (all sets broken except for last)

11:11.....this was a good one

I'm going to hit this after work.

Are you folks doing these cleans off the floor for each rep into the full squat, or from a hang into the full squat? I'm seeing it as a clink off the floor then back up.

#19 Kevin,

CF done with proper intensity is a sufficient stand alone work out. You can overtrain on CF alone. However to know when extra is too much should be obvious as your PRs, performance, recovery and over all general well-being will suffer. And all this depends on your genetics, sleep, nutrition, mental state...

In other words -- know thy self. Then you will know when you are over training.

6:51 as rx'd

13:29
95lb cleans
ring dips broken into sets of 3
bwt:150ish

18:09 as rx'd ATA cleans(3x dip sub)160# bw. Fighting a stomach virus, pukie chasing me the whole way.
All sets broken. :19 improvement.

2nd time dating this particular gal

last time 9:40 77 lb sub, chair back dips 1:1

this time 8:12 88lb sub, bar dips 1:1

next time: 95 lb sub, bar dips but 1.5:1
Pleased! Definite improvement

onward and upward

CFWUx3
BW 222
12:12

I'm finally starting to be able to do my cleans "consecutively" rather than having to re-set each time...

Ring dips were still smoking my bags.

Thanks, Coach!

-Dennis

Question: when the WOD states 21-15-9, does this mean clean 135 21 times and do 21 ring dips, then 15 etc. ect.? Thanks!

5:43 Quite a ways off from a PR.

Comment #55

you are right on track
21 cleans 21 ring dips and on and on til done

Chris no.25 - wish i'd read your post first:

8:16

Cleans - not full squat
Dips - off bench - should have subbed 3x as many

Next time as rx'd!

cfwux2
elizabeth 21-15-9
squat cleans 105#
ring dips
total=11.43.96

9:56 as rx'ed, a full 1:20 SLOWER than last time?? No explanation other than I felt tired and crummy all morning, I just had noooo stamina today. I'll get 'er next time, if it kills me.

as rx'd 8:27, pr by 40 sec. back still got tight.

10:56

135lb. cleans (all sets broken)
sub weighted dips w/ 65lbs
Next time need to go heavier on the dips.

3:06, finished with 20 pull ups, and an hour long run in the hills of Camp Pendelton with 25# weight vest.

46yo
172 #
modified to 102.5# power clean with front squat: 21/15/9
ring dips: 21(15/6)/15/9

First time ever doing Cleans, I been doing crossfit only 2 weeks or so. LOVE IT! WOD MODIFIED ALOT
W/U 24 Min. Trail Run
NO RINGS SO......
3 RDs.
95# cleans (abit sloppy, it will be awile before I can get 135#) 10 reps.
35 DIPS, 30 DIPS, 14 dips.
Layed on floor panting heavily

ANYONE FROM AIRPORT AREA IN PITTSBURGH TO MEET FOR A WOD NOW AND AGAIN???

Some of those times are highly impressive, you guys are animals! I, however, am a mere mortal:

Does CrossFit produce walking sticks or chair lifts?... I need one.

CFWUx2-dips

50% volume:
11-8-5 rep rounds of:
135lb Power Cleans, Ring Dips

Time: 4:24

Last time: 10:48 (full-volume 21-15-9)

followed by Front Squats:
135lbs, 4 sets of 3 reps

WOD#21 "Elizabeth" 21-15-9(135# CL + Ring Dip) = 13:36 (45# 4:53, 55# 5:41, 55# 3:01)

4+ minutes slower than the previous but with a proper, full squat clean and a proper dip with shoulder almost to hand and arm lock of on top. Had to lower the weight and add a rubber band to rings. Broken up sets but rest of max 6 secs.

Starting to understand the intensity thing, felt more taxed than with a higher load but watered down execution.
Subing squat with a clean in CFWU really helped.

Scaled Elizabeth:

21-15-9 of
115 lb cleans
regular dips

time = 11:38

WU 1/2 mi. walk on treadmill
WU with oly bar
WOD
subbed ring dips for bar dips
subbed 135# w/ 95#
no time recorded.
as rx'd

17:19

Cleans: 65lb
35/25/15

Jumping Ring Dips:
63/45/27

95# cleans
assisted dips
~10 mins

bw 165#

as rx'd 5min 15sec from the floor each rep full squat cleans

41 seconds slower than last time...last time did full hang squat cleans

"your mom wants you to do crossfit"

As rx'd with deep squats: 6:53

I am brand new to crossfit and could use some help.

Today's WOD:
21-15-9 reps of:
Clean 135 pounds
Ring dips

does this mean you do 21 cleans, then 21 dips, then 15 cleans and 15 dips, etc?

Also, if you fatigue before completing the reps, should you rest and finish the reps before moving on?

finally when in the cycle and for how long should you rest, if at all.

thanks.

10:45

Sorry time. Bad day.

95# Clean, subbed 36-24-15 bar dips, just under 30 minutes.

About the same time as last time, but up from 75# on the cleans. Still working on my form.

Crossfit for a little over a month so far, and it hurts. Time to get a stopwatch.

Ring dip subs.
I think the 3 to 1 or 4 to 1 is missing the point. Ring dips are much more difficult than regular dips, so doing a million regular dips is like flapping your wings. I am going to do weighted dips as a sub. Now, to figure out a good sub for a clean (cleans scare me since I just had a hernia!)
Rick

9:36 as rx'd

CrossFit Oakland

Age 39
BW 191
BF 19%

Sub 95 lb Hang Power Clean
Ring Dips (broken, full range)

Time: 5:06

OK, maybe, just maybe, I scaled it back a bit too much! First time doing this one, next time 135 lb Hang Squat Clean, then next to 95 lb Hang Squat Clean.

Um I mean next time Hang POWER clean @ 135. Duh.

Modfied CFWU x 2
10 x lunge walk
10 x air squat
10 x sit-up
10 x back extension
10 x pull-up

"Elizabeth"
21-15-9 reps of:
Hang Squat Clean 80 pounds
Ring dips

Total time = 23:05

Notes: First time ever using rings! I think I like ring dips much more than bar dips. Talk about a full upper body exercise! Crikey! It should be amusing when I mention that my abs are sore because I was doing dips.

First round included about 5 minutes of goofing around trying to get the rings setup correctly.

cfwu x 3rds pushups x10, squats clean 15# x10, situpsx10, plank 30 sec hold, pu's 5, 10, 8,6,1

workout as rx'd 11:26 (pr) *squat cleans and ring dips

shaved 20 seconds off of time since last workout in july

Subbed 115lb cleans.

13:24

Kisil #8, don't get mad at New York Sports Club for not having rings. I've never been in a commercial gym that had rings. I used to work out at the NYSC at 35th and Madison and it was perfectly acceptable for Crossfit. Just bring your own rings and hang them from the squat rack. Nobody will bother you and in fact a trainer or two might come by to admire the work you're doing. Get rings from Tyler (see main page for details). I plan on hanging my rings from the squat cage at Equinox within the hour.

Tariq

subbed 1 armed 45# kettlebell cleans and jumping bar muscleups to bar 12" above head. Full count for each arm.
Cleans were unbroken. First round of 21 jumping bar muscleups definitely set the tone!!!

17:24

Subs:

115 Clean (full squat)
3 X # Ring Dips (I like that weighted dip suggestion better)

T: 22:35

Age - 27
Wt - 185lbs

Power Cleans and Ring dips as rx'd.
9m 35s

Estimate Peak HR at 180.

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

5 mile run, CFWU, then as rx'd 18:06.

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

BW = 139

21-15-9

Barbell Cleans 105 lbs.
Ring Dips 3:1 Sub w/Bar Dips

19:41

Age 42
Wt - 188lbs.

CF WU x3

Cleans 95# 21,15, 105# 9
No Rings - Did dips: 21-0#, 15+20#, 9+30#

Walking cool down - 20 mins

age: 15
bwt: 168

replaced the dips with feet elevated ring pu's.
like to kill myself on this lift:)

as rx'd--- 14:04

26yo 200lbs

triple times the dips on bar 63-45-27

22:17

full squats: ass to ankles
focus on form

BW-201
17:28
Worked with 115 lbs on power cleans and did not have my rings, so did 3x1 on bar dips.

Last time "Elizabeth" came around, I posted a question on the message board and didn't recieve a clear answer.

Can anyone tell me if the Cleans are supposed to be squat cleans, power cleans, or cleans catching the bar with a small dip in the knees (this is bascially what I do)?

Thanks!

CFWU x2

MJ-CF #5
3 rounds, for time: 1/2 mile run, 40 good mornings w/ 45lb bar, 40 situps
28:31
(previous was 32:57 on 7/30...I shaved 4:26 today!)
My goal is sub 24:00...maybe next time!

Todays WOD: Crossfit swim:

8 rounds for time:
15 squat jumps
25 meters swim underwater from dive
30-second vertical kick with hands out of
water (“eggbeaters”)
25 meters sprint back
time was 23:28, almost visited pukie in the water

135 lb cleans broken into sets of five initially and then to sets of three.
Sub x2 regular dips broken into sets of about five
1:03:30 BW 216, Age 29

I see others posting times of a third mine or less. Should I sub a lower weight on the clean to get a different training effect? Or should I just stick with what I can do and hope that my time comes down eventually? Any input would be greatly appreciated from a more experienced crossfitter!

BW 150#
Scaled weight back to 115# on Cleans (cleans were a2a)

12:52

BW: 165#

WOD: 14:40 mins (last time: 20:28 mins)

SUB: 95# clean and 45# 1:1 weighted dips (same as last time)

NEXT TIME: #115 and #55

Had barely anything today. Subbed 115# but did all full squat cleans from the floor, unlike last time, which was a mishmash. 12:09, which is about a 2 minute improvement on previous. Most of the time was spent gasping for air between cleans.

Tariq

Are record times/scores posted anywhere for the girls?

7:28
full squat cleans/Full stand, legs are officially toast.

Huff,

look on the faq, 2.16 it describes the different variations of the clean. don't read into the WOD too much, if it says "clean" that means a full clean, it will be modified by "power" or "hang" if it is intended to be part of the workout, notwithstanding your own scaling to meet your needs.

BW 185#

so basically my form on the cleans suck. i dropped the weight to 125#. i understand the explosive movement from a squat to pulling the weight up, its the dipping back under the bar that is killing me. i just need more practice with it i guess.

no ring dips so had to sub 3:1 on dips.

time: 18:07

As Rx'd, full squat cleans and ring dips. 9:59. 1:16 slower than last time, but it's on 3 hours of sleep last night and two workouts + 9 holes of golf walked yesterday, so I'm cool with that.

Elizabeth, squat cleans scaled back to 115lbs:

14:12.

Man, I hate having to scale! But those squat cleans kick my ass.

bwt-205#
135# cleans (a2a)
63,45,27-regular dips
time:12:57

6/06
21:26 As Rx'd
Btw 131 lbs
wanted to die the next day

8/11/06
95lbs cleans
6:59
btw 125lbs

16:51
21 X 953
15 X 115#
9 X 135#

21-15-9
135# squat cleans
ring dips

14:29

all cleans done from the floor and with a full squat. first time at this weight. definitely felt the difference.

#97 bh smith

there is a thread being discussed on the message board that directly pertains to this. many of the people participating in the discussion are rather senior CrossFiters and have opinions that are quite different.

http://www.crossfit.com/discus/messages/21/28558.html

with that being said, i pulled the following quote from the septemer 2003 CrossFit journal, in an article entitled "Benchmark Workouts".

"... there's no shame in taking 60 minutes to polish off one of these workouts. If the loads are in excess of your capacity at even a few reps, then you'll have no choice but to amend the workout with lighter loads."

they then give an example of how to break down the rx'd workout into more manageable sets (7x3, 5x3, 3x3) which seems to be the workout you did.

hope this helps.

BW 185
Age 44
CFWU x 3 minus dips

11:16

as rx'ed: 12:17

lgm,
thanks for pointing me in the right direction!

Hey, what's "met con" short for? metabolic conditioning?

Hey-

Liz 24:27 -- last time 24:47

Full squat cleans w/ triple dips.

Cleans in sets of 5reps, dips in 20>15>10reps.

Next round,... Bud Heavies.

-K

I had to sub everything
Safety sqauat bar for cleans
Dips and DB tri extentions for ring dips
15:10
Heavy bag 5 rounds 3mins

16:12 w/ power cleans & 2:1 dips vs 17:23 on 3/11/06 vs 28:00 w/ 115 lbs and 3x bar dips (lot of dips)vs 16:00 on 1/18/06 w/ 1x bar dips vs 16:31 on 8/15/05 w/ 115 lbs mixing dips and cleans vs 14:58 on 5/5/05 w/ 105 lbs and 1x bar dips. 10 min ellip w/u 14/14. max hr 170, avg hr 130.

Finally got my rings! Thanks Tyler.
For me, ring-dips were much easier than the 3 to 1 sub of regular dips. Still getting killed on the full squat cleans, even subbing 75 lbs.

15:15

a 6 min. improvement from two weeks ago.

The sucky gym closed early today and I had to do this at home. So modified. Used "my own and unique" style of cleans with Kettlebell (16kg)Did:

21-15-9 of
16kg kettlebell cleans alternating hands
x 2 regular dips

Time 11:51

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds (sub 65#)
Ring dips (sub dips)
Time: 12:51

dammit (#114): you are correct.

CFWU X 1

35# dumbbell for the squat cleans,low weight for beautiful perfect form, ass to ankles

First round I started just doing squats b/c I forgot I needed to start again on the floor each round.

50# assisted dips for rounds 2+3, round 1 the Grav was taken so I did improvised dips on the L-sit machine as best as I could, 21 dips b/c no assist

Put the Grav on 50# assist instead of 40 so I could power through the WU and did about 10 fast pullups and this nice old man said, "How are you doing that?" I told him I had 50# assist, and he said, "No, how are YOU doing that." =)

I forgot to time this. Oh well. Great workout, I'm happy with my beautiful form (and all credit goes to CF Southwest).

This WOD and lizards--scaled and proud :)

Scaling ideas courtesy of http://www.brandxmartialarts.com (Oh yeah! LauraR--I like you too ;) )

Oh, I forgot to say I did 30 and 18 dips for rounds 2+3 and I meant "start again on the floor each time" not round. (But hey, a nice young servicemember informed me I misquoted Jesus the other day, so perhaps my choice of typos are improving as well as my form)

Joe M.

Looking good, man! Congrats on LaLuz!

Warm up - 5 min on row

70 kg cleans (10-6-5) (6-5-4) (5-4)

dips (no rings) (21) (15) (9)

20 min

Matthew 39/78.7kg/11.7%: 19:38 (60kg)
George: 14:21 (50kg)

Subbed Squat Snatches at 89# and Ring Push-ups to get around clavicle and right tricep injuries.

8:49

15:15
all clean sets broken at 135 lbs
did plain dips... 1 for 1... been off awhile and reintroducing my body a little more gently..
HOOAH!!

under a time crunch
subbed power cleans, weighted dips
17:00 first set of dips 55 lb, second and third 45 lb

9.19
60kg PC
Ring Dips

CFWU x3 (-dips)

WOD
:11::28 (3-1 Bar dips for Ring dips)

Cleans were 1/2 Squat Cleans & 1/2 Power Cleans due to my legs being SMOKED. Guess I'm being a little girl again. That's almost a minute improvement from last time. But I'm not sure if I'll count it since they all weren't Squat Cleans. The dips always add up quick! Knee felt ok, grip is now shot.

Get some, Go again!

Jesse Woody- Nice bro. Sounds like you had a full day.

Did a different workout
Three rounds for time of:
Swim 200 yards side stroke
30 squats in water
50 push-ups

22:05

About 12:00
Scaled cleans to 75lbs because I'm a sissy. Quads are smoked from rugby and yesterday's WOD. Ring dips went well and are improving each time we do them.

Paul 95# 10:45
Jen 73# & self assisted Ring Dips 10:54

20:06
Full squat cleans scaled to 115#, all sets broken

just after football conditioning
squat cleans at 85 lbs

total time 9:53

For the sake of comparing to what I did last time this WOD came around, I sub'd

Hang Power Cleans
45 lb. Weighted Dips

21-15-9

9:27 - was ahead of pace so last 9 were power clean.

Last time was 11:10

Next time "Elizabeth" calls I'm going as rx'd.

12:40.....subbed 115# for cleans....did full squat cleans

135 power cleans
Reg dips:42-30-18

Time 21:34
4 1/2 min. improvement

65lbs. Hang Power Cleans
Bar Dips

8:00

135 pds. on cleans. did all sets..broken....however, last time I only used 100 pds.

did chair dips x's 3......63, 48, 27

12:20

cfwu x3 minus dips

full squat cleans 95 lbs
ring dips
21-10-8
reduced the weight for the sake of form and not breaking up the sets, reduced the reps because the shoulders said "take it easy". Better form and less shoulder discomfort than last time, but still not getting forearms parallel at the catch.

forgot time: 10:30

60, bwt 283. Some improvement, but I gotta get the breathing right! Last time it was:
95 lb cleans 21-15-9 but all broken.
Bar dips on Positron w/ 55 lb offset again, broken. 27:10

Today 22:30
Round 1-clean 100 lb 10-11
bar dip w/ 55 off 13-8
Round 2-clean 100 lb 10-5
bar dip 2/ 55 off 10-5
Round 3-clean 100 lb 9
bar dip 8-1

More weight, fewer breaks, faster time--in only 12 days! Still a long way to go before I have to buy rings.

BW 205

As Rx'd 9:13
Full Squat cleans

One of the Personal Trainers in the gym kept trying to talk to me as I was working out. Slowed me down a bit.

cfwu x 2 with shortened pu's and dips
WOD 9:14
Subbed #95 SQCL and ring dips
21 (10,4,7) (14,7)
15 (8,4,3) (11,4)
9 unbroken both

Age: 16
Bodyweight: 195lbs

I did:

21-15-9 reps of:

105lb Powerclean
25lb weighted Dips

Time: 26:31

The Weighted Dips really killed my time

377 - As Rx'd: 9:11

404 - 40kg for 21
50kg for 15
60kg for 9 - 9:58

I think the sub for ring dips to regular dips killed my time.

95# cleans, 3:1 reg. dip sub.

BW 179
Time - 32:00

=(

CFWU on rings
Parkour 2 hours
5x3 185lbs in 15 mins
WOD-14:38

37 y.o., 176 lbs

CFWU x 2 subbing pushups for dips

12lb medicine ball cleans (heaviest at gym), wish i had a coach in situ to teach me form

bodyweight dips (first time since was 18 y.o.) on bars, broken
13/8
9/6
6/3
last dip of each set not full extension, alas

6:56

13:09
later ring dips with toes resting on milk crate (shoulders started to nag)

3:00-
CFWU x2 on rings
Bench Press 5x3 185lbs within 15 mins
Parkour Training
7:00-
Light dynamic stretching
WOD-11:38
Cleans (7-7-7)(7-8)(9)
Ring Dips (7-7-7)(7-6-2)(5-4)

As rx'd 13:18. Full squat cleans and ring dips.

Wore the boots with the old jungle sole, way more stable than running shoes (thanks Coach B. and Tony D.) I've gotta get the lifting shoes. Prior times were 19:30, then 15:28 more recently.

Thank you Coach/Lauren.

65lbs (up 10 lbs from last time)
Ring dips with toes touching ground until lock out at top.

10:28(PR)

24:09 (3 minutes faster than last time!)
HR avg 160, max 170
115# squat cleans (broken into 4's & 3's) & 3x std bar dips (rings are coming soon!)

60, bwt 283. More wt, fewer breaks, and 4:40 faster time than last time- 22:30:
Clean-100 lbs 10/11,10/5,9
Bar dips- 13/8,10/5,8/1
Gotta work on the breathing, though.

BW 175

8:47

95# Cleans
30-20-15 bar dips
16:00

I suck at dips.

First time I've been able to do cleans since I dislocated my shoulder, though... it felt good. Still a little weakness in the joint; I need to be more religious about my PT!

21-15-9 50kg clean, broken into sets
42-30-3 dips, parallel bars broken into sets
15 dips, parallel bars -20kg broken into sets

it took a long time

17:58
- added thruster to end of power clean b/c missed Thursday's WOD
- all dips unbroken

posting late . 17:20 scaled to 95# and 2x on the dips. The cleans, even scaled, kick my butt!

BW 170
age 37
cleans 115#
dips seated 3:1
so 63, 45, 27
25 mins flats.

21-15-9 45lb squat cleans
63-45-27 dips with feet elevated (1st 18 on a stability ball, but couldn't keep that up)

Just shy of 20 minutes

95 lb hang power clean, bar dips 21-12-6
grip was the first thing to give out. After than, form when to well. (Can't move the bar if you can't hold on to it).

13:06

As rx'd, doubled up on bar dips since I don't have rings, can't quite triple it yet like I should. Total time: 18:10

BW 150lbs

21-15-9:
115lb Cleans (Getting better)

63-45-18:
Dips

4x100 Situps

Started with 115 lbs cleans, and hit failure near 10th rep. Had to switch to weights to 95, which then seemed too light. Ring dips. 17 mins. Form needs to improve on cleans. Going to school on that now. This is yesterday's workout.

Oh, and Elizabeth rules!

BW: 206

Subbed parallel for ring dips. Does anyone know if there is weighted dip sub instead?

21-15-9 & 63-45-27:

18:04

cfwu

115# clean 21(16,5)
15(5,5,5)
9
bardips(2:1)42(26,12,4)
30(13,8,9)
18(10,9)

13:15 almost 7 minutes better than last time.

21 squat cleans (135#)
63 bar dips
15 squat cleans (135#)
45 bar dips
9 squat cleans (135#)
27 bar dips

16:31.

20:28

135lbs cleans, but with pushups. Shoulder not healed enough for dips yet.

Form got a little shaky on 3rd round, singles for all 9

9:45 as rx'd

15.04 as rx'd.

Anthony (BW=180)
Notes: as rx'd
Time: 9:40

Jodi (BW=110)
"Annie"
50-40-30-20-10 of:
Double-Unders
Situps
Time: 14:56

power cleans, sets unbroken
rings dips ugly and broken into 1s by the end
9:00 flat; intensity was good today

CFWU x 3

Subbed 2x bar dips
105 cleans

bwt 225

15.39

Day 6 on CF, I've now given up on recovery.

as rx'd except...
Power cleans at 115#
Not quite full range on some of the ring dips, but I did 'em all!

6:55

10:36 as rx'd
all power cleans

I did the cleans at 55 pounds and just 1x regular dips at -150 pounds. Wrist held up OK.

Has anyone else started CF or similar after an arm injury? Given that it's taken a month to come back to almost full use, I'm pretty sure there must have been a small fracture in there.

CFWUx2 (forgot to do squats, doh!)
16:31
Worked out with fireman Rick Ihrie at station 33 where they have rings! Thanks Rick!

14:19
75# squat cleans
ring dips with toes on ground

10:03

50kg Cleans

Last time was 11:22 with 45kg Cleans

sub'd
3 for 1 dips (135)
100 lb clean

17:05

Run 4 miles

21-15-9 reps of:
Clean 135 pounds
21-21-21 Dips

5 Rounds
20X 50lbs Thrusters
3X 35lbs wt pull-ups

"Skinny Liz"
CFWU X 3 w/o dips

65# HSC (keep hurting myself with full from the floor clean)
Unassisted dips (1st time)
9:17

Working on DL aspect of clean so I can go up in weight. Now doing WU PU without any assist. This WOD first dips without assist.

11:42
pushups instead of dips.. no dip's at station. hold up was waiting for people to try to do clean's in between my sets.

cfwux3-dips
21-15-9
cleans, from the floor, squat was not great 50 lb dbs
bench dips, not much depth, could be better
9:58

11:53
No rings; dips x 3
cleans = 155

bwt 240
9:20 had to sub bar dips for ring dips

Age 50/BW 240#
subbed regular dips for ring dips 3:1, otherwise as rx"d 15:05

20 mins, first day with my new rings, quite happy with them made the dips quite hard.

BW 132

35kg cleans
bar dips 3:1, unassisted till needed chair assistance

19:10

21-15-9 Clean, 20lbs

63-45-27 dips, assisted

21 min

I'm pretty happy with myself as I manned up and finally did this one all the way through with full, from-the-floor, squat cleans at 135 w/no problems. Cleans have definitely not been my strong point, so I usually cut the corners and do hang cleans to get through Elizabeth. This time I took the time to go slow and controlled the whole way through all the way through the motion-lift, clean, squat, set, go again. Ring dips were fine as usual.

Today was not for time, although it was around 20 minutes.

95 lb cleans
10:30 flat

135# power cleans
weighted dips with airpack(25#)
15:06

29:08
Full squat cleans @ 95 lbs., from the floor
Bar dips 63, 45, 27 no assist

Nice job Ian.

10.25 this time, down from 11 something last time. i think mainly due to getting used to ring dips rather than an improvement in conditioning

No rings --subbed 3 for 1 on ring dips

Sets of 21, 15 and 9 of:

135 lb cleans (full squat)
Regular dips (63, 45, and 27)--unassisted in all

Time 36:48
I think the extra dips really did me in on the time--felt great on the cleans though--I am really getting the hang of the form I think

Howdie from FOB Falcon to all VBC xfitters at the 4ID HQs!

CFWU as rx'd for 3 rounds
Assisted dips on Grav. decreasing the wgt. with each round,reps as rx'd
Subbed in leg press 200# for rx'd reps and standing bicep curls 35# for rx'd reps
Not sure if that's an appropriate sub in or not but it worked for me.
Will try cleans when I can get the proper instruction.

10:59 as rx'd.

95#cleans[not great form], 1st ring dips,[used my old rock rings], 15:00

sub'd 95lb and bar dips 1:1

10:00

Still need to go deeper into the squat cleans. Will use the same weight and better form next time - and find a rig for my rings at the gym!

1x21 cleans w/ 95#
3x21 bench dips
1x15 cleans w/ 115#
3x15 bench dips
1x9 cleans w/ 135#
3x9 bench dips
18:00

Did this on the 13th of Aug..
85# cleans
18:20..
Finally doing all ring dips but down to 1 and 2 at a time:(

9:00 as rx'd. squat cleans.
1 min slower than last time. ?

"Elizabeth" as rx'd

20:03

Ring dips were easy. Struggled with cleans in the last two rounds. Focused on form and ROM, three reps were power cleans and one was dumped in the bottom squat position. All the rest were performed as full squat cleans.

Last time was a mishmash. This time:

17:42 scaled as follows:
2:1 subbed bar dips
95# barbell.

This is the lighter range for the BrandXMartialArts Pack Elizabeth Wod.

"Elizabeth"
21-15-9 reps of:
Hang Squat Clean 70 pounds
dips 63-45-27

Total time = 27:35

Failed to time. Also failed to remember it was clean, not C&J. Used 55kg only. Did C&J (but as power clean). Single bar dip only as sub for ring dips. Sore shoulder doesn't like dips, plus hungover.

3 x CFWU
Only did dips b/c not yet confident in form for cleans
Substituted thrusters for cleans.

BW: 160

Cleans reduced to 120
subbed 3 dips

total time: 19:02

8:24 as rx'd.
21 Cleans (15,6)
21 Ring Dips (mostly sets of 4)
15 Cleans (10,5)
15 Ring Dips (3,3,3,3,3)
9 Cleans (unbroken)
9 Ring Dips (3,3,2,1)

Age 32
BW 81kg

Clean:
21(50kg, this set took me 13 min.)
15(40kg)
9(40kg)
Dips(parallell)
63
45
28

time:25:40

BW-145lbs
Clean- 95lbs
Subbed dips for ring dips

21-15-9
63-45-27

23:49

Modified a bit

67lb cleans (up from 55lb 7/30)
bench dips
situps

17:00

115-120 degrees at Camp Liberty today!

15:47
But mostly half squats or power cleans. Need to lower weight next time and do full squat clean all the way through.

8:42
Standard Dips...111# Cleans....
Had to stop clock to wait for dip bar. This scewed time.

On the road today -
1.5 pood kettlebell:
25 snatches right hand, 25 pushups, 25 snatches left hand, 25 pushups, 25 right, 25 pushups, 25 left, 25 pushups, time 7:01

My lovely wife, 1 pood KB
21-15-9 of KB swings & pushups: 6:45

Recovery seems to be coming along nicely. Last time: 15:59. Tonight, 10:35. I think that's a PR.

115# Power cleans, lightly assisted ring dips.

PLEASE DONT POST YOUR WORKOUT UNLESS YOU DO THE WORK OUT OF THE DAY AS PRESCRIBED. NOBODY WANTS TO READ WHAT YOU SUBBED....JUST DO THE PRESCRIBED WORKOUT OR STAY OFF THE COMMENTS. P.S KELLY MOORE'S POSTINGS ARE ANNOYING. TOO MANY ADJECTIVES..JUST POST YOUR TIME AND LEAVE OUT WHERE YOUR NOSE WENT OR HOW YOUR ASS HIT YOUR HEELS.....ANNOYING.

29:00

Had to wait for bar on second set.

completed on 8/11.

cfwux3 (minus pullups & dips), bergener wu

30kg cleans; ring dips unassisted (not full depth)
16:28

DONE AUG 14

bw-198

wu
10 pushups, overhead squats & situps x 2

wod
135# power cleans- mix of hang and from the ground and a few squat cleans thrown in-didn't have time or energy for full squat cleans

ring dips

reps as rx'd

9:40 total time

MC

~26 min
bar dips instead of ring dips

173 pounds

Age 35/BW 190

19:59

7.39

assisted ring dips...shoulder injury

last time sept 9.05 full ring dips

11:40

16:13

8/7/6 95# full squat cleans
21 regular dips
5/5/5 105# full squat cleans
15 regular dips
5/4 115# full squat cleans
9 regular dips

17:28

80 LBS clean and jerk/63 normal dips

100 lbs clean and jerk/45 normal dips

120 lbs clean and jerk/27 normal dips

bw: 238

wod
16:00

ring dips for the first time

bw 214 lbs, age 44, 20% bf, 102 degrees in my garage

18:30 as rx'd, all sets broken.

Warm-up 1000m row

Power Cleans 135lbs 21-15-9
dips BW 63-45-27
38:48mins

Beat last attempt by approx 5mins.

Done 8/11/06:

Jason-ran 400m instead of cleans-8:59

Done 8/14/06:

Ruby-11:32 w/45# and negative ring dips

Vanessa-9:21 w/65#, did 1st 7 ring dips regularly, and the rest were negatives.

cfwu
13:00
21-15-9 reps of:
Clean 105 pounds
Dips
all sets broken except last Clean
10 lbs heavier than last/ 30 seconds faster

135 power cleans
ring dips
10:04

few sets of 135 squat cleans for practice
do squat cleans the next time

(Workout #3)Had no gym access so while at my friends apt complex. did cleans with a Cement Block, and did regular dips on a playground wooden staircase...
6:17

Xanthe
started power cleans with 42 lbs- too heavy
dropped to 20 lbs tried for more of a squat clean
subbed dips with the 100 band 3:1 ratio
14:34

Should be around 22 min my timer broke
clean as rxed
dip 3x1

21-15-9 reps of 100lb Cleans
42-30-18 reps of Bar Dips
13:43

Legs still tired from yesterday's thrusters.

#95 cleans, regular dips 1 for 1. 33 minutes.

6:00 minutes

14:20

8:57
Slower than last by about a minute

21-15-9 reps of 135lb clean and press
21-15-9 reps of ring dips
12:40
still smoked

cfwu x 2 - rd's
wod 20:51
cleans 7/7/7, 5,5,5, 5,4
rd's 7/7/7, 5,5,5, 5,4
no times but hurt good!

21x115
15x135
9x95
Dips done on dip station
21-15-9
28 minutes
All but last set broken
Totally Spent!!!!

bw 117
45 clean
ring dips
26 min ouch

26:44

115 lb cleans
regular dips
added pull ups

all were 21-15-9

AVG HR: 171
MAX HR: 189

M – 50/21, 15, 9
50/63, 45, 27; 25:06!! Big improvement

D – Laguna trail run – 20:06
Couldn’t handle the gym today .

BW = 167 lbs

August 10, 2006
Thursday 060810
Five rounds for time of:
Row 500 meters
45 pound Thrusters, 30 reps

Got it done. Include trip up/down gym stairs. 43 min.

36yo, bw174#
Scaled reps to 80% (17-12-7), finished in 15:09.
Last time scaled reps to 70% & finished in 14:24, so I did more work at a faster rate this time. Managed better in first few minutes, didn't gas as much at end (finished with doubles on cleans, triples on dips, instead of singles and doubles like last time). This one really brings my whole body to its knees, not individual muscle failure - just gassed! Thanks Coach.

cfwu x3

no rings and did NOT sub 3 dips for 1 ring dip so time is much faster than would've been trying to get the increased heart rate (uh, i did...). Forgot my time though

cfwu x 3
wod: sub 95# cleans for 135#
17:05
I do the cleans slow and easy due to low back probs.
bwt 170

21/64,15/45,9/27
19:01

22.04