I knew my kettlebells were good for something besides swings! Been doing SDHPs that way ever since I got the damn things, so has my wife. I feel somehow validated, although really I ought to be confident enough in the results. Cool.

Looking forward to this WOD, looks like a fun combo.

Man! I swore to myself (and Coach Mike) I would take tomorrow off unless the WOD was something really fun. How can I miss this awesome torture? We shall see how I feel tomorrow...

really weird again -- second time in a month where I didn't know what workout to do, I pick one..and it shows up on the WOD. I think im getting sick....

Rxed - 10:35

Isn't that exactly the wrong form to use for a pull? Why almost every experienced trainer recommends against upright rows?

Eric Cressey:
"I don't believe in contraindicated exercises, only contraindicated individuals. But if there's one exercise that'll ever push me over the line, it's going to be the upright row. This is as internally rotated as the humerus will get, and you're elevating the humerus right into the impingement zone on every rep. For that reason, I'll never write upright rows into a program. The dumbbell version is a slightly safer alternative, although I feel that there are still much safer ways to challenge the upper traps and deltoids. To summarize, if you've ever had a shoulder problem or are at risk, you'd be wise to omit upright rows altogether."

Tomorrow ima die haha. working out before air force pt is intense for the out of shape

how much weight is the girl lifting in the pic of the sumo high pull below tomorrows wod, the plates appear to be the size of 45lb plates? that would be 135, which would be really heavy to pull up under your chin. are the yellow plates 45lbs or not?

Andrew (#4),

Sumo deadlift high-pulls and upright rows are not the same.

Random question, does anyone else's head feel like its the size of a blimp after doing HSPUs?

I'm so amazingly happy I practiced heavy sets of ring dips today after my chins. Who would have thunk it?!?

Patrick--yeah, maybe she's just really strong. :)

really strong - yeah, i guess so. i can clean 135 up to my shoulders right now. can't put it over my head. i cannot comprehend pulling it up under my chin, standing flat footed with no momentum. so, am i that weak or what?

I didn't say that.

I can only do a 60# SDHP if it makes you feel better.

Nice abcore on that girl. My traps are sore from pracicing heavy cleans on Monday. Looks like their gonna to get more sore. Suck it up buttercup.

Ryan- Yeah, HSPU's have a way of making my head push veins I didn't think were there.

#8

yes my head feels so weird sometimes after doing HSPU, i'm assuming it is becuse i am not breathing properly...

Those plates are likely 5 or 10 pound plates leading to a bar weight of 55 or 65 pounds. My guess is 65 pounds.

my guess is those aren't 45 lb plates that it's an optical illusion and there really 25. Anybody out there from Nags Head Beach NC. Thanks Don for introducing me to crossfit. Can't wait til tommorow.

thanks nick, you just put the mr back in front of my name.

"Sumo deadlift high-pulls and upright rows are not the same."

Understood. The pull should be all momentum when the shoulders are extremely internally rotated, with no load on the shoulders.

It's that I have a hard time believing that there isn't a lot of load on the RCs with the bar so tucked in under the chin, as in the picture, and the stance so narrow, legs straight, and the heels flat on the ground. I would really have to see a video to make a more accurate assesment, but it looks stiff to me.

Didn't see your statement Nick before I wrote mine. 5 or 10 pound plates sound even better.

Patrick #11/18
The SDHP is done with quite a bit of momentum. Explode the hips up from the bottom. The bar moving up to the chin should be mostly just guiding it in, not really applying that much force. All the force should be from the initial hip drive.

Of course, in the pic, there's not very much "sumo" in that sumo-DL-high pull.

Pity I'm recovering from rhabdomyolysis. Not training for a week is going to be hard on my psychologically.

isn't there a standard color code for bumper plates? black is 5kg, yellow is 10kg, blue is 20kg, and red 25kg?

what is the reasoning behind the 21-15-9 rep scheme?

With full squat clean and ring dips PB 9:45

I gotta do this tommorrow...by clean, do you mean clean and jerk? also, the link for exercises is broken. And one more thing, how do you do ring dips? And if no rings, just sub regular dips? Thanks for all the info and help....Aloha from Hawaii!

toes on a bench behind for ring dips, cleans as rx'd
13:16
two seconds slower, but got the first 4 dips unassisted

#26 - j-seal - just the clean, no jerk; I can't do anything about the exercise link; and three regular dips per one ring dip. Happy CrossFitting!

as rx'd 9:18

23, don't tell them that, they'll start questioning their masculinity again.

eric 22, hope you feel better!!

cfwu, plus Burgener warmup, then:

16 minutes

55kg cleans, ring dips

26:21 w/ bar dips. 10 minutes slower than last time (sick, blah blah blah).

Hello all.
Started CF 2 days ago. Been lifting many years, wanted to get my conditioning up a bit.
37yo male
5'6" 188# muscular

10-16
Diane
HSPU against wall, but many were free-standing. Rx'd otherwise.
9:24

10-17
Weighted pullups.
60/70/80/90/100/110/115/120/125F/125F

10-18
Looking forward to Elizabeth. Don't normally do cleans. Should be interesting.

10/18/06 6:30am

Fountain-Fort Carson High School

14:25

Subbed bar dips for ring dips (no rings).

Very tired and lethargic.

Subbed 65 lbs for clean- 21-15-9
Bench dips- 60-50-30 reps

Time- 18:02

The last set of cleans were mostly power cleans since my grip was going. I had as many failures mixed in with the last set as completed cleans. Bench dips broken into sets of 20's then 10's. My arms are shaking.
Still only getting 4 hours of sleep a night.

Kate

8:09

Had toes on plyobox behind me for ring dips, did cleans w/ 115. Was able to do 135, but halfway through first set form regressed horribly, dropped the weight to something more manageable. first rep w/ lower weight almost resulted in a trip to the dentist as the bar smacked me right in the mouth. I was keepin' in real, but the bar kept it realer....

13:08
as rx'd

22:23 as rx'd.

Bit tentative as coming back from injury.

15:07

cleans at 115lbs

subbed pushups 1:1 yeah yeah i know

still smoked me

12:00 for 115# full squat cleans and ring dips...

subbed reg dips for ring dips

7:04

+ 10 lb weight vest

Question on cleans in general:
Why is it easier to do heavier weights and higher reps doing power clean versus squat cleans? Are there others out there that have experienced this?
TW

#6 Patrick

Those yellow plates are most likely 25lb bumper plates, used for powerliting/olympic lifting. Not to take away from the female in the picture, because 95lb high pulls are still very difficult!

Treelizard, I know you were joking. I should still tell you that I love the videos of girls or guys doing workouts in half the time I do or with twice the weight. Talk about motivating. Also I was probably wrong, 95lbs. sounds about right. I don't have bumpers yet.

As RX'd except for:

100lbs. Cleans 21-15-9
42-30-18 Bench dips

BW - 165
WOD as Rx'd
Time - 9:08

8:59

Cleans
6@95,15@105

10@105,5@110

9@115

bardips 1:1 (boooo me)

as Rx'd touch n go squat cleans with 135 lbs. and ring dips

6:33

ring stability exercises afterwards

As rx'd, but I wore a 20 lb. vest: 8:15

Got 6:53 last time w/out vest, and this time it really hurt. I am surprised at how much of a difference adding that 20 lbs. makes.

Oh, and they were full squat cleans.

WU
15 min walk up hills
WOD
subbed 135# w/ 95#
9:00
ran hills for 25 min

As written,

11.42

Last time: 13.24 with 115lb cleans.

I guess this Crossfit stuff works.

Anyone else end up with headaches after weighted metcon workouts like this? I figue it's exercise-induced systolic hypertension (my resting BP is 130/60). I don't get them after bodyweight stuff, or max effort stuff, or prolonged anerobic exercise like mountain biking or hockey. Just ones like this, Dianne, Fran, etc...

6:38

Did it. Broke my rings jump up and went to the dips. 15 minutes
135 cleans-dip stand

#51 - same thing here. Recently I have become nauseous/headaches during the workouts, most recently on the fourth round of Candy. I am an avid workoutaholic, rower, runner, etc...but I have never had this feeling before. Its different than exerting yourself to the point of throwing up or exhaustion. I have experienced that before. It feels more like a boat ride gone bad on the high seas.

However, I noticed that if I focus on controlling my breathing the feeling subsides more quickly, but it is not comfortable. I don't understand the physiology behind what I am feeling...any information would be appreciated.

Thanks

10:56
21 cleans (13,6,2)
42 dips (27,15)
15 cleans (6,5,4)
30 dips (21,9)
9 cleans (4,3,2)
18 dips (18)

guess i didn't post last time this one came up although i'm sure i did it. . .
wu: jog .5 mile on treadmill, mod cfwu x 3 (pushups instead of pullups and dips, back extensions on floor)
wod: subbed 95 lbs, 11:09 (all sets broken except last set of dips)

10:41 85#/pc

Tim: 11:36 as rx'ed, dips broken (doh!)

Catherine: Tabata squats from last week, low score: 8

I can do much better on this WOD, I'm sure of it. Next time...

M/138#s/21yo
time: 18:43

mods: 95# cleans due to lack of experience.
rings were fine.

10:42 with 95# squat cleans

Ok-first time ever doing this exercise (clean)-focused on form--only 55#

Also, assisted dips (40 lbs); BW 195

14:10

9:45 - squat cleans, starting from the floor each rep/ring dips with rings turned out and away from body each rep.

Cleans getting better; I'm definitely moving the bar up rather than swinging it away...that cursed daily 21 rep 20# medicine ball C&J warmup is helping.

Julie 14:04
45# cleans
ring dips with feet elevated. Toward the end I had to steady the rings for her

Chris 9:37
95# cleans

Tommy (5), Allie (4) and Joey (2) practiced hang squat clean with PVC. Well, Joey held the PVC and jumped.

26:06 as prescribed. (137 lb squat cleans)

First time with full weight and squat cleans.

As rx´d
12:05

CFWU( 1 x 20 )
Squat Cleans @ 135
Bar Dips @ BW
Sequence:
Cleans 10,5,3,3
Dips 21,12,6,8,8,8
Cleans 5,3,3,2,2
Dips 9,9,6,6,6,5,4
Cleans 3,3,3
Dips 6,6,6,5,4
Total Time:23:00 ( first Elizabeth )

....85# squat cleans

29, 5'11", 195lbs

Squat Clean 135
Bar Dips

20 mins

All sets broken except 15 & 9 dips.
First Elizabeth

17:58

65lb Clean 18-18-18-18
Jumping ring dips 22-22-22-22

Subs:

115 Clean (full squat)
3 X # Ring Dips

T: 20:03 (last 22:35)

Nick, I wasn't joking. :-)

11:32
subs 105 cleans and had to do regular dips since by chain was in a storage room behind the yoga classroom used 50lbs assistance

followed with 3 sets Texas arm wrestler curls (50lbs), zerchers (60lbs), and farmers walk (80lbs). Then 30 minutes on stepmill

age 42 bwt 163 as rx'd except powercleans 13:43

5:31, Power cleans today (2 min faster than 7:28 squat cleans last time) Nice to be faster than Brent at one workout.

#26 J-seal- You can get the answers to most of your Q's on the FAQ link located on the left side of the home page.

Ahmik- Nice work on moving up in weight Doc.

Get some, Go again!

21:12 as Rx'd
All cleans from the deck, caught in half squat. All ring dips were full depth. All sets broken since I was concentrating on form.
This is my first time using 135. Felt good. I'll bust a move the next time Elizabeth comes around.

subbed 95# cleans for 135#
ring dips as rx'd
17:44

Age: 27
Body Weight: 173 lbs

Time: An embarassing 26 minutes.

Been too long since I've done cleans. Love 'em, but these seemed slow today. 135lbs as rx'd.

Still doing regular dips 1:1 for ring dips. Still the hardest exercise for me in the Crossfit catalogue. I figure I'll step up the substitution when I can do 21 unbroken.

#41, the squat cleans will be more difficult until you get comfortable with the triple extension/pull-under (lightning fast change of direction back under the bar) Once that becomes more natural it becomes much easier than power cleans but also twice as metabolic with higher reps. At least thats my experience.

18:37 with 105# full squat cleans and ring dips. This is exactly 2 minutes slower than last time at 10# heavier. I think I should go back to 95# until I get a faster time.

Saving it for manana. 45 mins of sleep last night won't cut it.

bw 160 age 16

did 105# squat cleans

total time 9:05

Age 28, BW 80 Kg

Did CFWU, then Burgener.

As Rx'd, 15:48. Lost most of my time on the cleans, I had to break them up. Okay, here's the questions:

1. I noticed it yesterday on the max load pull ups, but even more today during the cleans. I'm getting moderate to intense pain on what seems the outside of both biceps during the last two WOD's, and remembering my freshman year anatomy, I think its the Brachioradialis. I don't know why this is. My technique on cleans is okay, arms are straight and I'm popping the hips, shrugging and dropping under it just fine. After some more poking around, I found some tenderness up into my armpit on the Biceps tendon, and then about midway on a flexor next to both Ulna's. After about 5 months of not training Crossfit at all (I love being deployed with no fitness time alloted!), I'm chalking it up to connective tissue re-adaptation, but I don't want this to turn into injury.

2. I'm trying, to improve my form and load on Dead Lifts. I seem to be able to have okay form up to about 165#, but at 185#, my torso doesn't come up with the weight. I know I can power through way heavier, but I compromise my technique and I don't want that.

Please help.

is there a good sub for cleans? college gym doesn't have a lifting platform or bumber plates, also what is the bar dips equivilent for ring dips in terms of reps?

age 16 bw 180

squat cleans done at 65#
regular dips
21-15-9

total time 8:05

first wod ever

16:40
I increased the weight to 68lbs, but could not do full squat cleans...legs are too dead.
Did false grip ring dips by jumping into the muscle up transition and pushing myself up from the bottom position and lowering slowly.

6:24

Squat Cleans done at 65#
21 reg. ring dips
Jumping ring dips for the rest of the WOD

I should have sub. more jumping ring dips for the reg. ring dips, next time

sub'd

20 lbs/hand db cleans
assisted dip 100 lbs

8:25

ban this exercise from your regime-- great way to show a bad exercise... a PT

as rx'd
16 minutes
21 cleans broken 10, 11
15 cleans broken 7,8
9 cleans
ring dips all broken except last set

16:24
135lb clean, ring dips sub w/3x regular dips 21-15-9

How does she get into such a low squat position in the Exercise Video clip!! wow..as usual, it looks easy but isn't...I'm impressed. I did what I could bringing it up and then squatted after each dirty clean, if you will. I need to talk to JK again.

BW 145#

Subbed 120# on Cleans (did 115# on last Elizabeth)
all else as rx'd:

13:28

Subbed 95#'s

13:10

7:54 as rx'd with FULL squat catch, 7:41 last time

need to practice touch and go reps for cleans (did 9,3,3,2,2,1///3,3,3,2,2,2///3,3,1,1,1)with a new bar coming, mine sucks, legs done due to ohs work yesterday but heh, suck it up, better next time, pukie was VERY close

Am too beat up and underslept. I REALLY want to do this workout today but will hold back to avoid injury.

13:48
100lb Squat Cleans

last time 10:28 with 110lb Power Cleans.

#51/#54

I experienced that for a few weeks. It was scary, felt like I was going to have a stroke. It doesn't seem to happen any more. I think either (1) my cardiovascular system adapted or (2) I learned to tense my core/breathe differently such that I am not pushing the pressure up towards the head but rather down into the gut. It might be both, but I am glad not to feel that. Would also be curious about others' experiences.

Paul

#85 11:06
did my weighted pu's #60..

34:22

Did 3 x regular dips.

All sets broken. Pukie didn't get too close, but I felt his presence in the neighborhood.

sub'd regular dips for ring dips 1:1
clean 40 kg
16:20 min
Nice with a break now...

8:07 as rx'd, first elizabeth.

20:38 65# cleans
This was my first time doing the cleans.

No WOD's for the last month--nasty tendinitis in BOTH elbows. Some call it "Golfer's Elbow," but in my case it is definitely "Pullups Elbow." Still can't do my beloved pullups, but attempted Elizabeth:

14:57

subbed 55lbs full squat cleans. The one thing I've learned is that there is a very fine line between pushing oneself and overdoing it. Easy to say, hard to do.
Thanks Coach.

cfwux3rds 10 reps of ohs,pushups,situps 25 sec plank hold, and 5 pu's

wod as rx'd
135 squat clean
ring dips
time 11:40 off of my pr by 14 seconds
I don't know what it is but something about squat cleans just takes my breath away. i was wearing a full length dri-fit shirt that i had to take off to help me get my breath back which cost me a little time

CFWU

17:08
power cleans

I liked this workout.

CFWU
then burgener warm-up

21 clean (65 lbs.)
63 dips (88 lbs. assist)
15 clean (65 lb.s)
45 dips (70 lb. assist)
9 clean (75 lbs.)
27 dips (44 lbs. assist)

14 min.

About 10 minutes today. It's been a rough week.

Subbed Hang cleans for cleans.

"Elizabeth"
21-15-9 reps of:
Clean 135 (Subst 75 pounds)
Ring dips (My first time with Rings, Tough!)
25 Minutes

#8, #15 etc

If your head hurts, or feels anything but half way normal during HSPUs then you are not spending enough time upside down everyday.

The plates are 10lb and she is using a 33lb bar.

Thanks treelizard, I'm feeling better already thanks to super-hydration and rest ;)

8:47 061018

(060405 9:26; 060208 9:59:99; 060118 10:27; six months ago - 13:04; previous = 10:04).

Power cleans and ring dips.

21-15-9
Clean (a very awkward 70 pounds, don't ask...)
Ring dips (jumping)

11:49

most cleans were caught in a half squat, need to work on this movement more, but a few months ago i didn't even know what a clean was

worked on static hold on rings after as well as speed on jump rope, working towards double unders

As Rxed, except for last round where I used 95lb instead of 135.

19:55

18:03
subbed #115 HPC (I know, "the default clean is...")3:1 regular dips. Met another crossfitter at Mccormick Gym today. It's good to not feel alone in my insanity :) He had rings though, they look COOL!!!

Age: 31
Ht: 68"
BW: 235 (23%)

CFWU(10) x3 - 13:37 (subbed 75 jump ropes for dips)
Rest - 6:50

WOD - BrandX Pack, 21-15-9 95# cleans, 40-30-20 dips

Total - 22:45

Very ugly, broke the sets into x3. Form on the cleans is very bad. Dips had to go negative on last 30 reps.

bw 165#

as rx'd full squat cleans from floor each rep

4min 33sec

pr with full squat cleans

favorite wod by far

4 days post concussion (spelling)

Subbed SQCL 75lbs (last time used 65), rings this time around.

13:14 - over 1 min better than last time.

Next time up 10lbs

500m Row
R.O.M. drills

WOD
:08::12 (New PR)

Was able to barrow some rings again, which was nice. Knoocked about :04 off my old PR. Cleans were from the floor to parallel(maybe a few shallower). Need to work on Cleans. Pulling w/arms... elbows are sore now. Not to mention I have a hard time meeting the bar deep in the squat when using light weights. I seem to find myself catching it at parallel or shallower.

Get some, Go again!

big pipe: 3x bar dips, 20:30

105#, 8:25

Age: 47
BW: 195#

sub'd bar dips at 1:1

9::19

You know it sucks when it feels like you're taking a break during ring dips!
Age - 47
BW - 165
As rx'd - 18:45

Ryan 26/#185 8:54 subbed 3 to 1 dips for rings. Bench dips

Andy V. 32/#185 17:53 same sub. bar dips

28 y/o 170 lb 5’10” approx 12% bf
Three rounds CFWU –pull ups, 5 dips per round

Squat Clean 65 pounds: 9,8,4 – 10,5 - 9
Ring dips: 9,4,4,4 – 6,5,4 – 5,4
Time: 28:11

Modified CFWU x 3
10 x air squat
15 x back-extensions
15 x sit-up
75 x jump rope singles

"Elizabeth"

21-15-9 reps of:
Clean 80 pounds
Ring dips

Total time = 22:09

Elizabeth with 60kg in 9 mins 40sec. Did power cleans as my legs are still abit sore from a few days ago

Then did "Jackie" with one of my clients in 8:09 which I think is a pr by a good wee bit, will have to check that out

Also tonight worked a little work on my clean and jerk getting 5 singles done after the elizabeth workout - 60kg,70kg,80kg and 85kg. Did full squat cleans with these.

CFWU x 2

14:31

back from sick -
27:43 subbed 3 bar dips for ring dip

21-15-9
135lb full squat cleans. Dead stop each rep, made for slow going.
63-45-27
Bar dips
14:38
This one really kills me.
Great Workout!!

16.54

65# cleans
started with 9 regular ring dips and then had to move over to the regular dip machine...did the second half of the fifteen ring dips as jumping ring dips and finished off the last set of 9 as jumping ring dips also

While training at the school today, I got into a tirade about trying to pull deadlifts without straps with a kid who was a few sets into some singles. He gave me a bit of attitude, so I proceeded to pull 10 with the 295 that he had on the bar. We jumped up to 315x1, 345x1, 355x1 (he failed here) 375x1 (PR by 15lbs)...it was one of those days, the bar felt like it weighed absolutely nothing, so I had to keep going. I jumped to 395...looked at it and though "Eh, screw it, why not an even 400?" so 400 it was, and just like all the rest, it pulled like nothing off the floor. So, I set a 35-40lb PR and put on a good show for the kids. 400lb deadlift at a bodyweight of 176lb

About an hour later I hit this up as Rx'd. 9:06, which if I'm not mistaken is a bit slower than my PR, but faster than the last time it came up. With a PR on a deadlift in the same day, I don't think I'll complain!

Elizabeth:
50kg (77% of bw) cleans - 21-15-9
bench dips - 63-45-27

Time: 26:23

subbed dips 3 to 1 but otherwise as rx'd 17 minutes
bwt185

9:57
ring dips
full disclosure- I did full cleans with ROM butt to ankle and up for about the first 15 reps, then fatigued and did the rest of my cleans from a hang start and just popped it up, very little drop.

11:50

100# squat clean(first two sets broken)
42,30,18 bar dips(all sets broken)
cfwu x 2

8:05 as rx'd, 6:51 last time

95# cleans
assisted dips on rings

17:46
Livestrong!

Hey-

CFWU + 4min JumpRope x 2

WOD 18:19 - Previous best 24:27
Bar dips

Xtra: DL 315 x5x5

Big improvement on HSC. Sets of 2-3rep have turned in to sets of 5-7rep with better technique on the pull and quickness with the bar.

Jesse- nice work on the DL today.

Good luck in your training,

-K

Jesse - Way to show those young whippersnappers how it's done.

16:15 115# clean

J: As Rx'd, full squat clean 12:10
N: 75# full squat clean 13:55

14.19

As rx'd. Felt like crap after 5 days off with sub-optimal nutrition, but it was a pr by 0.41.

115# power clean, real ring dips.
11:06 - I was really happy with my ring dips. The last set was the only one that started getting really tough.

Nice Jesse! Now if you could do that on a third-level vegan diet, I'd be even more impressed. ;)

Adc
6.32
60kg Power Clean from Floor
Ring Dips

JE
9.01
60kg Power Clean from Floor
Ring dips

13.07
power cleans
ring dips

17:12. All full cleans from the floor. New for me now that I finally have the form down such that I don't hurt my back :) Accordingly, this took me longer than usual. Used 65#, just over half my body weight. Ring dips involved a lot of negatives.

9:43 as prescribed

as rx'd 19:51 3xdips for ring dips.

Legs still sore from tabata squat mess up when I did 3 1/2 rounds instead of one. Might explain why I lost 1:42 on my time.

1.5 Mile run...12:30
Then WOD
10:14
Standard Dips

Leanne: 44lb cleans/jumping RD = 10:48 (PR)

David: 135lb cleans/band assisted RD = 12:41 (PR)

#89 I hope you are not refering to the Clean.

Crossfit in the morning. Powerlifting 1 day Olympic lifting 2 days a week in the afternoon.

first time doing crossfit

105 instead of 135 using belt anyone have suggestions for slowly coming off the belt?
63-45-27 regular dips

oh 20.57 horrible time hehe hopefully next time will be better

BW: 175
Age: 31

CFWUx3 -Dips

21-15-9 Cleans, Ring Dips

Scaled from 135# to 95# for cleans. Did cleans from ground, not hang cleans. Better ROM on ring dips this time. All sets broken.

10:53

After WOD, did 7 M/U attempts on the chin-up bar and got 2 good ones unassisted.

21-15-9 reps of:
Clean 45lbs for 1st round, 55lbs after
Bench dips w/ legs up
12:00

Finished off with some slow pullup negatives.

Sub 95# from the floor squat cleans:

Andy: 10:46
Paul: 7:57

subbed 75# cleans and bench dips, 22:46.

Ok . . . I'm proud that this is the 3rd day i've worked out in a row, 1st time in months, but I'm not proud of the poor showing today. Only did first set, and only did 21 regular dips. 16:29.
BW: 204. I think I'm working out too soon after eating.

CFWU x 3 minus the dips
subbed 115 for 135 on the cleans it was a mental thing I think 115 was easy 135 couldn't hardly get the first one. Get it next time. Subbed 3 x dips instead of ring dips. 15:29 could've been faster but someone stopped me to ask how to do back ext. Kinda pissed me off, kinda enjoyed the break.

14:01

95lb cleans
Subbed Pushups

27YOF
BW 105lbs

45lbs cleans
25lbs assisted dips x3

12:27

well... I dont think that the MUs that I did today in any way equal todays WOD ...but thats all I did 'cause I spent four and a half hrs in a deer stand 20 feet up a white oak..waiting on Mr Big to be a "no show"...again.

Liz lite-
55lb. cleans - failed after 6/remaining sets w/bar-45lb.
Bench dips for dips- 21/15/9
8:47

I'm thinking of coming up to CrossFit Atlanta for some help, as I know I'm not doing cleans correctly. Also need help w/pull-ups. Can't get it figured out on my own.
Nice job, Kate, made me feel like a slacker!

Anthony (BW=180)
Notes: as rx'd
Time: 8:29 (1:11 PR!)

Jodi (BW=105)
Notes: 72lbs cleans
Time: 24:01 (first time, determined to get every single ring dip without assistance - she got them!)

28 yofm
BW 158

I just had a baby four months ago and I have a two year old. My husband suggested your program to me. I spent the first couple of months doing aerobics, but I finally gave in and tried this. This stuff is awesome. I have been doing crossfit for a week and a half. I am finally seeing a difference in my body. I'm sore as hell, but these workouts make it worth my time to go to the gym, and they kick my tail more than doing aerobics for an hour.

Today had to do bench dips for the ring dips, but cleans were good. Couldn't do more than 65lb cleans at this point.

95# squat cleans
28:09

65lb cleans from floor 21/15/9
Regular dips, broken 15/3(f)/3(f), 8/4(f)/3(f), 6/3(f)

12:29

As rx'd 14:40

20:13 w/ following subs; I did hang squat cleans w/ 95# in the round of 21, 105# in the round of 15 and 115# in the round of 9, 3x1 bar dips. Good WOD, thanks, Coach!

#155

Just stop using the belt and go down in weight. STRONGLY flex and un-round your lower back to protect it. Unfortunately your lower back is probably weak from using a belt. Back extensions on a glute-ham machines might help.

BE CAREFUL and go light!

17:42
sub'd 1:1 regular dips
Now I know why there was a day between Diane and Elizabeth...

Buttercup version: 15-12-9 of dumbbell cleans and bench dips. I used 2 x 15 lb. dumbbells, and it took me about 8 minutes.

My knees were creaky and ache-y on the cleans, but I think next time I can go up to 2 x 20 lb. dumbbells.

10 min ellip wu 15/15.

14:13 for power cleans & ring dips vs
16:12 w/ power cleans & 2:1 dips on 8/11/06 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/ 115lbs mixing dips & cleans vs 14:58 on 5/5/05 w/ 105 lbs and 1x bar dips.

using chalk instead of gloves. hands somewhat blistered. not sure the 3:1 bar vs ring dip ratio is equivalent. seems overly punitive. hr avg 126, hr max 170.

tabata squats - 17 in am

did weighted pulls wod in the pm

as rxd 12:02

23 y/o
190lbs

16:30 (felt sooooo slow)

As rx'd but subbed PC's for Cleans... my technnique on the squat cleans needs too much work to be timing myself.

Bench Dips x2 (no rings yet)

45th Birthday, 158lbs

Crunched for time. Only got in two sets (hince, no time posted) and still several issues with my form on the Cleans. I seem very tentitive to really drop fully under the weight into the full squat position. Knowing this, I focused on it for my two sets, Ring Dips as required but broke each set in two.

Let me tell you, I got some strange looks while hanging up my home-made rings up on the rack I was doing the cleans on. However, I was not asked to take them down or to leave! Later.

Work out done without ring dips so 3x as many standard dips for a total time of about 17 mins

13:11

Full squat cleans; 2 seconds slower than last time, but this time ring dips were unassisted (last time feet on box due to shoulder pain).

Age 50/240#
used 115# for cleans and 3:1 bench dips for ring dips 15:10

18:56

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

Want to thank Paul for getting me into Crossfit. First month into it. Anyone have a good place to get used rings(new ones cost a bit). We used some handmade ones.

BW 200
sub'd 115#, struggled a bit on the "handmade" rings. Total time about 15 minutes.

Turtlest-
Just keep practicing the form and go in sloooow motion on the cleans, using either a 10 lb bar or broomstick. I watched the videos about a miilion times and finally got the feel for it. The thing I was doing wrong the most was trying to muscle the weight up and not shruging it up. Also, I found that the more I cleared my mind out and didn't exactly think about what I was doing and just did it the better my form was. I was entering the 'flow' state of mind, if you will. For me personally, I think that cleans are one of the more complicated exercises to perform so I really have to prepare mentally. This week has been a rough week so I know that I could have done better today but then again there will never be an ideal day, I just have to make it work.

Kate

age-40
bwt-210#
did hang power cleans because my knee is bothering me and the deep squat on the cleans hurts it.
also subbed 63-45-27 regular dips instead of ring dips.
time-9:44

today i knew i was ready for tomorrow's rest day. i was still blown out from DIANE on monday; sore and little energy.

10:40 @ 31 reps over 6 sets

-i DID concentrate on real cleans rather than power cleans this time...much more taxing
-95lb cleans (7,3,5,6,5,5)
-bar dips (alternated with cleans and matched each broken set)

carol, 40, 5'7", 149lbs
10:58 as rx'd w/subs
-45lb cleans
-short rom ring dips to jumping ring dips

trish, 36, 5'7", 140lbs
10:59 as rx'd w/subs
-45lb cleans
-short rom ring dips to jumping ring dips

oops, forgot my fatboy stats above

44, 5'11", 201lbs

Power Cleans, just pushing for time

5:22

had to collar a 45 after 18 cleans in Rd. 1, I had forgotten to, thought my right trap was pulled, until I realized the weight was an inch from falling off (and I always lift barefoot).

#89 - If you are referring to cleans, you should ban yourself from the "physical medicine" profession!

Age: 36
BW: 166

WU: 2 x CFWU (less dips)

WOD: Scaled Elizabeth
21 x 95 Cleans (1/2 way between full clean & power clean)
21 x assisted ring dips

15 x 95 cleans (same form)
15 x dips on chair (legs on table)

9 x 95 cleans (same form)
9 x dips on chair

Time: 10:26

Weights are not my strong suit, but I'm punching away.
Did the first round with 100lb then drop to 90 for the last two rounds. Did 3 dips/1 ring dig
26:24. Lost some time going to the locker room to get gloves. the cleans were really tearing up my hands. I know Rippetoe says not to use gloves, but I couldn't complete the WOD without them.

14:33, used 75# as i am just getting back into doing cleans and had to break up the dips as i have no rings.

Group Moffett

21,15 and 9 reps of:

Clean 135lbs
(63 dips, 45 dips, and 27 dips)
Run 800 meters

Total time 39:03:91

Age 29 Bwt 195
As rx'd: 10+11

12:51
power cleans
HSPU's-feet on bar, chest high

#115 Power Cleans
Ring Dips

12:10

BW 168
age 37
115# cleans
seated dips 3:1
17:30

BW 214

115# cleans
normal dips
15:00

I tweaked my back on the 15 set of cleans so the # went down and I lost all my form )-:

115 lb cleans
3 x bar dips

18:20

After catching-up with diane yesterday, plus a tabata C2 5 min row, my legs are smoked.

12:50 w/ mods

Used 95# bar. Regular dips with assist on 2nd & 3rd rounds.

22:54
Subbed 3 regular dips for each ring dip

age: 39, bw: 198ish.
did yesterday's pullups and today's together.
L - working on form with 20# and 3 per one ring dip on the bench dips.
time: about 19:41 ish. Stopped the watch later (probably cause I wasn't getting a lot of oxygen!!) Didn't time this the last time either but was still faster and better form. Dips were 3x max effort for each of the 3 sets. 1st- 15, 12, 12, 2nd - 12, 10, 8, 3rd - 11, 6, 6.

no rings, subbed bar dips x 3
16:40

warmed up on c2 - 1000m
60kg full squat cleans
dips x3 -not on rings

25mins

Thanks, Kate. I do struggle with these!

18:47
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
reg dips

Also did 3 rounds of 15 pullups (3 diff grips/ 5 each), 20 situps, 20 dips, and 20 pushups.
Round 1 & 2 with 27 pound weight vest, round 3 without.

Ran 2.35 miles in 21:13. 9:01/mile.

My first Elizabeth.

Did 21-15-9 cleans, some squat cleans, some power cleans, all at 135#.

Subbed in regular dips (and only did 21-15-9)

Time: 19:56

BW 190

As Rx'd
dang...slower than PR time by over a minute--SC really got to me this time.
11:02

9:30, just the weight of the bar for the cleans (45lbs)and jump to lower on the dips. killer workout that made me almost cry, puke, and then smile :)

Subed bench dips x 2 (42, 30, 18)

13:01

Went with 95 lbs for clean and went up to 18 reps for the first set since first time on exercise.

18:35 time. Slow, but could have been much worse.

Nothing better than being at the gym, surrounded by the "bodybuilders" who have been there for 2 hours and will still be there in two more, and looking over and seeing someone else hustling from the rack to the dip station. Good times!!

CFWU x3

BW 125
95lb hang power cleans. No go with 135lb.

10:15

BW-198
115 lb Hang squat cleans. Ring dips as Rx'd.
12:31

Cycling: 12.0 miles (Trail Lake route)
45:22

Avg HR: 158
Max HR: 179

Avg SD: 16.1
Max SD: 28.1

CFWUX2

subbed 3 for 1 dips
15:16

Sub'd 110 lb Cleans and 42,30,18 Dips
Time 17:35.

I worked out with Stephane Rochet at Crossfit SurfCity again. We worked on my form for the clean and I also did ring dips for the very first time!

I broke the sets down into sets of 5 so my form wouldnt go to pot, which it still managed to do. Now my shins are nice and bloody. The ring dips were AWESOME! They hurt so bad but they feel so good! I was able to put up a set of 4.5 my first time up on them. Last time I went to CrossFit Surf City (Monday) I did the HSPU's for the first time, now the ring dips, next up, I will give the muscle ups a go!

I am very excited to be working out at this new level and with such a professional! If you arent working out with an affiliate and are just getting into Crossfit I highly recommend you find an affiliate near you and get there ASAP! It is well worth it!

Thanks Stephane,

Nick

Age:25
Weight:190lbs

As rx'd
Time:18:37

I did it with a buddy and so the time would of probably been lower, but it was still hell, especially for the cleans (sets seriously broken up)

I would probably say between 13-15 minutes done on my own which is still not great.....

Elizabeth followed by 2 miles on treadmill intervals 1:1 4-8mph for 14 minutes followed by 6 minutes of uphill walking 4mph/15% incline.

13:39

-3:00 slower than last time.

all power cleans.
(13..., 5.., 5.)

13:43 as Rx'd

Increased clean wt. to 85#, 20 more than last Elizabeth and 10 more than recent cleans (25% full cleans, 75% HSC, same as prev.).
Ring dips for the first time. Needed to use one toe on bench for balance so sure that I was self-assisting a little, but still dramatically harder than standard dips.

10:16

Too many differences to compare time to previous. Reeeaaaly good work-out.

~12 minutes with mostly power cleans and all regular dips

44
185
CFWU x 3 minus dips
15:51
sub'd dips (no rings) x 3

BW 188
CFWU (minus dips)

No rings - subbed 3 regular dips

Took 30+ minutes and did not finish. Lame.

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

As rx'd; 17:52.

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

both did 63, 45, 27 dips
zac- 19:18 w/ assistance of 85 pounds on dips.
mae- 75 pound cleans and 70 pound assistance on dips. 17:33.

D: Puppy version (65 lb cleans, assisted bar dips)
14:38
J: Buttercup version (45 lb cleans, bench squats (15-12-9) 19:00

No sleep. No food. But wanted to do something.
Did:
15 and 9
40kg Cleans
Reg deep dips
Did not time it, but I tell you it was bad...

+Some TGU's with oly bar. Nice exercise!

14 hour workday with social event after. Declared today a rest day and will WOD tomorrow.

20:00

BW 205

As RX'd
8:36

Full squat cleans from the floor.

9:57 as rx'ed, again slower than the last time (by 1 second) and this time felt better. I officially hate this WOD so hard, it's such a piece of crap and I don't ever get any better. My only theory/excuse is my form may have been more strict.

Subbed 105# full squat cleans from floor. Ring dips to arm-pits with lockout at top (shaky on last few). 14:42 vs 15:38 on 8/11. Wanted to increase weight on cleans, but glad I didn't since standing up out of the squat was tough on those last few. Maybe someday I'll get to 135#.

Sub 3x dips
115# clean
19:30

CFWUx2 (sub L-sits for dips)
Burgener warm-up
14:52
Not all cleans were into full squat. Could have been better, but this was first Oly lift since I pulled a back muscle ~2 weeks ago.

26:11. Full squat cleans, which killed me. Had to sub pushups for dips due to shoulder impingement problems. Did P/u's at 95-65-40(figured about 1.5 pushups per regular dip). Also did this a day late, first time for this wod.

squat cleans---elbows touched knees, made a 90 dgree angle----hopefully deep enough.

had to use 95pds---135 too much
substituded chair dips x's 3 63, 45, 27
broken sets all the way through as I was way too winded!!!

14:28

36 YOM 192 lb's

CFWU X 2

95 Lb Cleans My clean form is horrible. I have tried with a lighter weight and I do not squat far enough. With a heavier weight I turn it into a power clean. I am going to have to get this fixed!

Ring Dips First 15 unassisted remaining with toes on plyo box behind me

13:05 with the neighbor coming into the garage saying I know you are working out but I got a question for you.

13:23 with Subs

used 2-35# DBs and did hang squat cleans
Regular dips (2x) instead of ring dips (i.e., 42/30/18 reps)

split times:
rnd HSC/Dips
1 4:12/1:56
2 4:01/0:43
3 2:01/0:28

Did dips in rounds 2 and 3 w/o breaks (30 and 18 reps)...mind over matter...and pain.

21:21
sub #95 cleans
assisted Ring Dips

NOT FUN!

Sub'd regular dips for ring dips

21 x 135# clean
40 x bar dips
15 x 135# clean
30 x bar dips
9 x 135# clean
20 x bar dips

10:15

I did less than the 3 to 1 conversion b/c the gym I go to was completely packed and I was trying my damnedest to keep both stations from being stolen! COMMERCIAL GYMS SUCK!!!

2 questions:
1. Are the cleans supposed to be full squat cleans. I did read the FAQ and I'm thinking they're supposed to be the full squat cleans but I wanted to couble check?
2. Can you drop the weight after you've cleaned it and stood up with it or are you supposed to hold on to it and lower it to the ground.

BW = 139

21-15-9

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

21:55

BW 57kg

37.5kg power cleans
assisted ring dips

7:35

9:24 as rx'd.

Modified as

21-15-9
2x24kg Kettlebell Cleans
Dips

5.16

(done 10/19/06 after a rest day)
18:49...HR avg 155, max 170
115# squat cleans. Opened up with 7 reps, then mostly 3's. Form not too bad. First time w/ rings on this WOD-much easier! Shaved off over 5 minutes from last time using 3x std. bar dips.

#244
1. Yes full squat cleans
2. You can drop, slam . bomb, ease or whatever. As long as you are not hurting yourself.

BW 200lbs

21-15-9 reps of:
Clean 145 pounds (upped by 10 lbs)
2X regular dips (42, 30, 18)

time: 19:37

13:19 as Rx'd

Cleans completed, but broken up
15-6/11-4/9

Dips completed, not broken up
21-15-9

17:45 as prescribed.

Age 29, BW 182#

Elizabeth
Subbed 115# for #135.

All sets a broken mess, but form much better on cleans (full r.o.m. to floor) and first time with this one on ring dips.

24:30. I want revenge on this one in a few months...

9:40

did 150lbs instead of 135. Apparently math isn't my strong point when converting from Kg's to lbs early in the morning. (forgot collar weight)

18:03

Avg HR: 173
Max HR: 187

sub'd 115lbs and did power cleans from floor
sub'd reg dips and added 5 reps to each rd

Haven't been near computer lately
Soooo

50 chair jumps
50 jumping/doorframe pull ups
50 20#DB swings
50 steps walking lunge
50 45# pushpress
50 45# goodmornings
25 45# thrusters (was gonna drop bar if I didn't stop)
planned on cutting the rest down to 25
1 Burpee (face hit floor) called it a day

6:42

Went for time with almost all power cleans...threw in a few squat cleans in the first and second round.

All cleans broken (10,5,6); (5,5,5); (5,4)
sub'd 2x parallete dips with feet elevated for ring dips. Couldn't hand my rings in the rain.

22 minutes with 95 pound power cleans and many breaks on the ring dips.

BWT 175

Did this one a day late, on the rest day.

29 minutes, and tweaked my back.

Not a good day for the WOD. Really struggled with the cleans. Did 75# in effort to make sure I got low, but lack of training plates forced me to pick up with the bar lower than it should be. Could not get comfrotable and form felt terrible. Result, tweaked my back pretty good soemwhere along the line.

My pec is still tweaked, haven't been able to do dips for more than a month. Subbed shoulder presses at 85# (10# higher than last time, broken.

subbed Fran
7:22

I'll hit this one tomorrow

Subbed 110lbs cleans because 135 is just way too much (bw 140), also subbed 2 dips for 1 ring dip.
18 min

time 17:38
as rxd but reg. dips
cleans were hard and broken
dips went surprisingly well

cfwu and 3 mile bike to gym
115# full squat cleans
21(9,6,6)
15(5,5,5)
9(5,4)
bar dips 2:1
42(21,21)
30(15,10,5)
18(10,8)

time 16:35 3 min slower than last time, but that was power cleans, so i'm thinking this was actually a better showing???

21:00

No access to rings, subbed 3 regular dips for each ring dip

cleans were done with 115 lbs, added a sets of 5, 3, 1 as well. Felt guilty for not being able to get full squat with the 135 lb so I did a couple extra.

12:20 RX'ed

BW: 170lb
Age: 31

Subbed dips x 3 on parallel bar for ring dips.

Otherwise as rx'd:

9:27

115lb
regular dips
7:47

swam 1250yards

11:51 as rx'd

clean 95lbs/ 105 on last set
regular dips/25lb weight on last set
22 minutes

10:01, subbed 3x assisted dips
cleans were more power cleans.

needs work.

thanks!

135# CL
Ring Dips

15:56

All cleans done with full squat. Still working to get that turn out at the top of my ring dips (definitely not there yet).

14:29 last time. Definitely feeling yesterday's Fran but don't know that it should have slowed me down this much.

32:58

***32:58
sub'd 3x dips forrings.

230/42

Bw 203
44yr
16 min.
Run 5.2 mi hill run

~32min / normal dips / got no rings ;(

5:57 Normal dips.

cfwu x3 (- dips)
85# cleans
dips - (jump to neg after rep14, rep 7, rep 5)
16:46

135# cleans
dips on wide bar
19:01

warmed up with
1/2 mile run.
10x45# cleans
10x95# cleans

135# cleans
dips on dip station
all broken except for last set....
26 minutes.
Doing a good warm up seems to be a key for me.
Still, totally spent at the end.
This is a GREAT workout.

70 lb cleans
Lvl 7 asst. dips
Time: 31:50 (a little longer than planned as I had to adjust bar/weight in between)

14:05

21-15-9: 50lb SC
63-45-27: bench dips

About 19:50. Clean with 135lb. 2 x bar dip per ring. Need to scale weight up and do more dips.

28:34
115# FSC
1st time ever FSC for Cleans. In the past I have always chosen the Power Clean version.

135# power cleans
3:1 bar dip sub.
Untimed.

21:09

11/10 95# full squat cleans
11/10/11/10 regular dips (21 x 2)
10/5 105# full squat cleans
10/10/10 regular dips (15 x 2)
6/3 115# full squat cleans
10/8 regular dips (9 x 2)

Cleans: 75# (mostly power cleans, couldn't get the squat part right)
Dips: inclined dips

16:47

did yesterday's PU
didn't do for time
worked on form
95# on cleans

5 weighted pu
5 reg pu
45 95 #clean
32 ring dips
did not do this for time rough est 30 min

cfwu x 2 w/ stretching
30:25
115# SQ CL's
Ring and bar dips assisted.

As Rx'd though i did more of a power clean than a squat clean. 10:22

Meyer as Rx'd power cleans
9:33 new PR
Kameron 1115 cleans & bench dips 12:37
Kelsey 9:35 & Mindy 9:42
42-30-18 bench dips
21-15-9 D.B. cleans

cfwu x 3 w/10 burpees 10 curl 2 press 25# dbs & speed rope work
WOD 23:32 seemed alot longer than that :)
scaled wt to 95lbs a2a; a serious butt whoopin!
Great stuff; thanks coach.

Modified cfwu x 1 1 hand swings, halos w 1 pood kb

9:35 1 minute faster than last
115# cleans, lightly assisted ring dips

5'7"/145lbs/29yoa

CFWU x 3 (minus dips)

subbed 95lbs for cleans (from the floor)

7:20

I'm glad I dropped to 95lbs. I was going to use 115.

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds (substituted 65# clean)
Ring dips

started with 63 dips instead of ring dips
finished with the ring dips as prescribed - first time ring dipper - jeez

20:00

I always scale this one down to 95 lbs. for the cleans.

Last time: 19 something.
This time: 16:35

All sets broken, but less so than last time.
Right tricep hurting after this one.

25:02 3x1 dips