Get Some!!!!!

I just looked at the sub for rings, because my sissy gym does not have rings and will not get rings, its 3 dips. I am not so certain that its an equal sub since I can do about 30 dips but I do not think that I could do 10 muscle ups.

I look forward to the WOD

Billy

crossfit nyc coming soon...

cant wait juan fellow new yorker here

#2 if 3 is not enough...do 4 or 5 per ring dip.

Love the picture. Man, I gotta get a tire.

Dan

Oh me, I'm not on speaking terms with Liz here.

gday all...just a question about the subs for dips...is there any value in doing weighted dips as a sub as compared to 3 times or 4 times? is it muscular endurance thats needed for ring dips/muscle ups or power? i will do 3 times but just interested to know some thoughts on this...thanks in advance

where's he pic... stu segal???

#2 Billy:
The sub for ring dips is 3 dips.
The sub for muscle-ups is 5 pullups and 5 dips. I think I've also seen 3 pullups and 3 dips but I think 5 is closer on regular equipment. If using rings, I'd say 3 pullups and 1 dip. The dip is not the hard part of the muscle-up.

Why does SDPD have a jet?

24 YOM 192 bwt
CFWU -dips
sub'd 3x1 dips (no rings)
11:18

8:55 - 85# squat cleans started off the floor each rep, ring dips with rings turned out and away each rep

Male 40, 83kg.
Bit embarrassed about posting my time after reading above :(
19.55mins with 55kg from the floor and dips on chair backs with knees down to scrapping floor each time. Mistakenly did 21 , 14, 7- thinking it was inclements of 7.
I'll check the webpage before training next time .Doh!

As always, the paper version looked much easier.

As rx'd w/ring dips (not as deep as i'd like)

Glen 8:02
PJ 8:07

My feet seem to angle out after the clean, not sure if my ankle flexibility is limiting or thats a natural ROM.

i believe 45# weighted dips are a good sub for ring dips.

Regarding form on the clean...

I lack the flexibility to properly rack a clean, so it's something I will have to start working on. In the meantime, is the racking of the bar on the shoulders considered an essential part of the lift?

If I just catch the weight in my hands (like in a military press position, where I could just press the weight up) would this an acceptable substitute?

In theory, it seems more taxing than simply racking the weight on the shoulders and would make the workout tougher, but since I can't do a proper clean yet, I have no way to compare the two.

Can I use my not-so-proper cleans/clean and jerks until I can get proper form down, and if so would I sub more or less of them when doing the WOD?

Thanks for any feedback!

Hey OPT I'm guessing no rings in Labrador.
I'll be heading to your place after work for this one.

marshall,
if that's the only way you can hold the bar in the rack position, do it. just work on wrist and shoulder flexibilty when you can. it will be more taxing that way. i wouldn't sub any extra reps. you're close enough to the exercise that you're not cheating yourself. it's just a flexibility issue. happy CrossFitting!!

Still learning the oly lifts, but they're feeling better. Subbed 100# for the cleans. Both the cleans and ring dips were broken, but I got 'em all in. 1 minute rest between rounds and 30 between cleans and dips.

TIME: 14:38
BW: 175
AGE: 28

Marshall-

The last time we did this one, I found that my flexibility and ability to rack the bar got better after the first 5 cleans. It may happen for you as well. Look for it.

Good luck,

-K

Hi all,
Work
{Ring dipx15; skip 360'; Pull-upx15; skip 360'; DB swinging curl and press (40#er's)x10; skip 360'; Ball toss (22#'s; under hand; 10')x15; and skip 360'}x4.
Duration 26:58
Average HR 155...

Also,
43 YOM, bdw. 84 kgs.

Age 29
BW 184#

Elizabeth
Subbed 115# for 135# cleans.
19:40.... 3:50 better than last time and dips unassisted.

145lbs/29yoa

modified CFWU x 3

135lb clean x 21,15,9 (all sets broken)
bar dips x 63,45,27 (all sets broken)

TIME: 17:32 (splits - 6:04,12:57,17:32)

Can't really compare to last time as I I used 95 lbs for cleans and only did 21,15,9 for bar dips. Sets were not broken and the time was 7:20. I'm glad I did 135 lbs for cleans, although I need to work on ducking under the bar better during the transition.

38 yo bwt 157

21-15-9

clean 135 sets of 5
ring dips 21 (15/6), 15 (10/5), 9

Dips felt real good.

#8 asked a really good question which I also want to know the answer to. Can somebody with crossfit experience answer it?
Thanks in advance.

#2 I just got my rings. I could regularly perform 15 dips on bars. With rings I can do only 5 with the same effort. A 3 to 1 sub is definitely appropriate.

33 yo bwt 218
used 95# for the cleans (still learning) and bar dips (no rings).

16:45

What a tough workout! When I think back to the 45-minute 'bodybuilding' style workouts that I used to do, I wonder why I spent so much time doing such low-intensity stuff. I have a lot to learn :)

Thank you Coach.Reached a small goal today-20 strict,dead-hang USMC style pull-ups.Most I have done since I got out of the Corps in 1976.Could only do 12 when I started Crossfit 9 months ago.20 gets you 100 points on that part of the PFT for any age.58 y.o. male 5' 10" 188#.I have been doing standard weight lifting 3 days per week & slow jogging 3 miles 3 days per week forever with little results.Crossfit is unbelievable ! I have lost weight ,gained muscle & all my old injuries are much better.I look forward to the WOD every day.Still have a long way to go.Hope to attend a seminar someday to learn correct form.
Coach, Sir you are a genius,a great patriot and a great humanitarian to provide this invaluable service FREE.My deapest gratitude to you,your staff and the entire Crossfit community.I learn so much from reading the posts everyday and the CFJ is the best.
Semper Fi,
Dan
p.s.Thanks to all of you serving in uniform." We sleep safely in our beds at night because tough men ( and women ) stand ready to do violence on our behalf."

A young police offcier lost his life last night when he was ambushed by a wannabe gang member in Oceanside, Ca last night. Thanks to all the officer's from all the different agencies in SoCal who worked it. It made for a long and stressful night.

Thoughts and prayers for the officer's family this holiday season guys...he was a 23 yr old hardcharger with a wife and a four month old baby. His name and the suspects name are not being released at tis time as the investigation is still ongoing.

39, 200

21-15-9 Cleans
63-45-27 Dips

8:41

Squat
225x3, 245x3, 265x3, 285x3, 295x3

not the greatest showing in the world. had to drop the cleans down to 115# and did power cleans. my legs and back are done from the last two days. getting better at ring dips, but still needed to support my feet.

20:17 about a minute and a half slower than last time, but i was tired and sore. definitly need this rest day.

15:40 using 2x25# dbs for the cleans. Bar dips sub'd at 2x ring dip prescription. Still feel like I am coming back from being sick.

I didn't remember this one being so hard!
46yr 175lb bw
3 X CFWU (Only a couple of dips to get used to the rings)

Used 115lb for Cleans but form was awful.
All Sets broken but got
21 Total reps of Cleans and 15 bar dips waiting for rings (then did 4, 2 2, 1 ring dips)
15 Cleans and 6,5,4 ring dips
9 cleans and 6, 3 on Ring dips

Finished with 15 overhead squats for form using 45lb bar
45 sit ups.
Called it a day.

Seemed like I did this one last time with the 135 so was dissapointed in seeming to back up on the weight. Also confused with the video on the clean as it looked like the lady was doing a squat clean. I have a really hard time with that move. very awkward.

65# squat cleans
27:30

Forgot the time for workout:
Charlene finished all reps unbroken with about 65lb cleans and assisted dips. 9:35

I was much slower and got the last ring dip completed around 18:22 or so. I forgot to stop the watch.

7:01 PR by :27

Full Squat cleans / Ring Dips

subbed reg dips for ring dips

66:29

ooops....make that 6:29

...geez....

subbed reg dips for ring dips

6:29

+ 12 lb weight vest

....going home now....

am i mistaken or doesn't "clean" and "squat clean" mean the same thing? i always do "squat cleans" unless Coach specifies "power cleans." clarification is appreciated.

7:28
touch n go squat cleans,ring dips

1 minute off PR----felt the plyos and stair climb from yesterday

#43 you are correct, Grace seems to be the exception though, otherwise you are correct, personally I play around with both from time to time, in october i did power cleans 1:30 faster. But cleans = squat cleans

MR- You and Dan C are right. It's actually stated in the FAQ.

Get some, Go again!

WU- 1 mile walk- 17 min

21 cleans- 55lbs broken into 7,7,7
45 bench dips
15 cleans- 55lbs broken into 5,5,5
45 bench dips
9 cleans- 55lbs broken into 4,2,2,1 ugly, horrible form
30 bench dips

Time- 21:50

I tried 65 lb cleans at first but had to drop to 55 lb after 3. Pukie came around and tooted his horn at me on the last set of cleans. Wrist flexability was an issue today. This WO and pull ups are my weakest.

Kate

8:59 as Rx'd

Age: 31
BW: 176

Grappling warmup (10 minutes)

WOD as rx'd:

14:39

The depth of the squats at the end of the clean was somewhere between a power clean and full squat. Will try to get a deeper squat next time.

great job kate,
great job everyone. should be full cleans but my legs couldn't take it. i made up the deadlift 5x5 on the rest day then the last two days killed me.
travis

Time-10:36

At Holiday Inn on vacation and had to use the gym there. No Pullup or dip bars.

21-15-9
50# DB Clean (added press)
Tri Pushups W/ bench dips (superset)

Thanks Everyone on subs for rings due to my comment (#2) I cannot wait to get up close and personal with Elizabeth this evening after work. :>)

Billy

w/u: .5 mile walk treadmill, gradually increasing incline until max, 1 x 10 x (squat w/5 second pause at bottom, sit up, back extension, pull up, push up), 2 x burgener oly warm up, 2 x 5 x 45lb (dead lift, hang power clean, front squat)
wod: subbed 95lb power cleans (tried using cft total of 900 as standard and scaling based on my cft of 655, will use bodyweight standards for goals to scale next time i.e. 2 x bw deadlift et al)
finished w/indoor cycle 2 m, 2 m high cadence, 2 m easy, 2 m high resistance, 2 m easy, reversed tread mill warm up

7:43

Steve,

Saw the report last night and of course thought of you and all our friends in LEO. Our hearts are sad for the loss. Be safe. Thank you for standing in the breach.

Jeff and Mikki

Thanks Jeff. He was a good cop and he will be missed by many.

still learning the lifts, this is week 2 of doing crossfit and im really enjoying it.
age: 26
BW: 145

subbed close knit tricep pushups using 70lb dumbells to keep my hands vertical.

trying to get my form on the lifts correct so used 65lbs for the cleans. still kicked my butt pretty bad though. 1 minute rest between rounds.

29/170

as Rx'd

11:09

Steve,
Sorry for the loss! My thoughts and prayers go out to the family and friends

Bryan w/ 95lbs - 6:27
Joe - 6:03
John - 8;58

Stu segal studios......

4:10

RIP to the cop in Oceanside.

Remembering all people who serve thier respective Countries.. From the LE Family to the North we pass our sympathies to all and affirm that we are all "Heros in Life not death!"

WOD mods: 115 lb. Cleans/regular dips (no rings available).

Time: 15:22
Cleans broken in sets of 5
Maintained excellent form throughout. Weight was right for today - will be able to increase next time.

Today was a learning day.

Decided to start using the CFWU. Right now, my dips and pull-ups suck, so, jumping pull-ups with a slow descent were the order of the day, and the dips were assisted.

I managed 15s per samson stretch with a little burn. Still working for good form on the OHS, managed them with little difficulty. The sit-ups and back extension are the easiest of the bunch for me.

I was pretty much worked out by the end of three rounds of that. I'm looking forward to the day this is really 'just' a warm-up.

WOD
Substituted repetitions of the first three movements in the Burgener warm-up.

Jump Rope: 3 x 50 singles
CFWU: 3 x 7 reps

Elizabeth

21-15-9 reps of:
Clean 135 pounds (only did power cleans)
Regular dips w/ 45# in backpack

17 minutes

Mobility and stretch

Yeah yeah, I didn't squat clean, but at least I did something. Have been having problems sleeping (3-5 hours a night) and have not been getting enough food either.

What is the difference between a snatch and a clean?

(sorry I'm new at this)
(I looked at the 'exercise' section and they seem pretty similar)

as RXd 10:58. Not great, not bad

We subbed 115# for 135# cleans. All else as RX'd.

Matt: 9:16
Jake: 7:34
Brandon: still in NYC

I thought I would be bad on the dips but our home made ones worked out pretty well.

We will be doing weekly WOD's starting on friday, Jan 5. Please contact me or comment on our blog if you want to train with us. We can support 5-7 people at a time.

www.crossfitlombardy.blogspot.com (pictures coming soon)

ps: I recognize we are not an affiliate yet and I have changed our name from "Crossfit Lombardy" to "Crossfit at Lombardy," in order to reflect that. I hope no one was offended.

sorry to hear about the loss...RIP.

WOD with 50kg and ring dips, full cleans;

15.59

"Elizabeth"
21-15-9 reps of:
Clean 135 (Subst 75 pounds)
Ring dips
This Time: 15:30 Minutes
Last time: 25 Minutes

subbed 3 for 1 dips, subbed rowing my body by laying under the squat rack safety bar and pulling my body up to the bar with my stomach touching the bar and my palms facing up. I can't do cleans because they hurt my hernia repair and I hate surgery! 23 minutes. 135 reps is a TON!

Power Cleans
155lbs x 3 reps x 7 sets

Weighted Dips
75lbs x 3 reps x 7 sets

rested 1 min btw ea set.

Not much time today, so,
Ran 1/2 mi to club (in sleet)
Elizabeth
21/15/9
sub Power clean, bar dip
ran 1/2 mi back
All in under 25 min.

Bwt: 135

As Rx'd

7.36

Was catching the bar higher on the cleans but not too concerned since the weight was high.

CFWU - dips x1.

Scaled to 40kg cleans and bar dips : 13 min

Nothing like being completely exhausted as the best means in finding efficiency in your cleans...

Modified CFWU x 3
10 x air squat
10 x back-extension
10 x incline sit-up
10 x lunge walk

"Elizabeth"

21-15-9 reps of:
Hang Squat Clean 75 pounds
Ring dips

Total time = 15:24

Notes: This is about a 7 minute PR. Cut a lot of time out of the ring dips, and the 75# felt WAAAYYYYY lighter than the last time. Time to up the weight...

Gina

Subbed 45lbs

13:09
next time; deeper ring dips and add 5 lbs

Wayne

Subbed 80 lbs

12:49
next time; more active shoulders

#66 Sad

Look again!!

#31 Steve- I'm sorry for your and the department's loss. It's especially rough at this time of year.

Kate

#50 Travis- Thanks!

#77 Bret- I was just about to say that to Sad #66!

Kate

BW 195lbs, age 22

Rx'd at 5:45...........I'll add weight to the cleans next time. 135 was too easy.

Felt like a small sad creature today doing full cleans off the floor with 135 for the first time.

18:10

29 YOM, BW 230

Had to use 95 lbs for the cleans after the first 10 reps...thought my spine was going to come through my shirt...The DL's and squats yesterday killed me. Did bench dips as my gym has no dip stand, much less rings...9:35

as rx'd 7:44

butt to ankles cleans, ring dips in armpits with full ext. at lockout.

10:34 with 125# power cleans and ring dips. This is about 8 minutes faster than last time, when I did 105# full squat cleans. I'll probably keep mixing it up between power cleans at close to or at the prescribed weight and squat cleans at 95 or 105. BW 170, age 34.

scaled down/ 2nd workout today...
75#
13:55

30/M/190:

95/105/105 for cleans (first time doing cleans)
Gym doesn't have rings, so did normal dips.
I haven't really done many body-weight dips before,
so didn't sub 3 dips for 1 ring dip but I'll work up to it.

58 min

Nowhere to go but up

37 190lb

21-15-9 squat cleans
63-45-27 bar dips

a pitiful 16:14

11:27 with 135 lb. Power Cleans
Just wanted to say thank you to Coach Glassman, Laura, Tony, and Nicole for the Xmas card. It meant a lot to us at Hybrid CrossFit in VA Beach VA.
I brought your program to my gym purely for our MMA and Muay Thai fighters, but in 2007 we are starting a full fledge CrossFit program for ALL students. Two of my students are coming out to get certified in the beginning of the year.
Thanks for a great year of workouts and support. I cannot express our appreciation enough. Happy Holidays!

As rx'd 12:15. Took 2:25 off my last time. I am still sad watching Pope do the same wod in 9:42, until I remember that he outweighs me by nearly fourty pounds.

14 min, 135 cleans and 45 lb weighted bottom to bottom dips (had to rig up a nice concoction to keep the weight on belt without losing child rearing abilities), could not touch and go in gym with cleans...so back was toast, good workout, different intensity, will help me get to 5 min in Elizabeth next time at home...best is 7:30 as rx-d

+ burpee,inverted burpee,double under,bench,kipping chin,hspu practice

20M 140bw
Crossfit "Elizabeth"

21 reps Clean 90 pounds (64% bw)
63 dips
15 reps Clean 90 pounds
45 dips
9 reps Clean 90 pounds
27 dips
Time: 21:04

M / 37 / 185

Cleans 135#
Bar Dips substituted for Ring Dips

21 (8-4-4-5)
63 (33-15-12-3)

15 (7-5-3)
45 (25-20)

9 (6-3)
27 (19-8)

Time 15:33

Age 34
BW 145#

As rx'd:
Squat Clean #135 & Ring Dips

14:40

10:03 as rx'ed.

I'd like to revisit the heated debate on Sat about Rangers. I've been into CF for a year now and have never posted before but I have to get this off my chest. I'm in the Canadian Infantry and no, not a Ranger. This does not make me any less a soldier. Those of us in uniform take great pride in who we are and what we do. Healthy compitition between services and armed forces is great, but we belittle ourselves when we degrade each other. We are better than that. In the end regardless of what colour uniform we wear, what badges we put on our uniform or where and when we serve, we are making the world a better place. Coach poited that out. Thanks Coach for not only being our CF mentor but an excellent coach in life.

12:21 as rx'ed.
Full ROM on dips and full squat cleans.

10:12 as rx'ed

1/2 dips Full ROM

#80 jknl

Yeah, there are similarities between the lifts, but...

It reminds me of when I was a kid looking for something in the cupboard, not finding it at first glance, and then complaining to my mother that it wasn't there. Then she would move something about a half inch, and lo and behold, it was there.

Weeellllll, "Elizabeth" on a bad attitude day when I was feeling frisky...

85# Full squat cleans from the floor (20# more than last)
3/1 dips

First round...15,16, feelin' good...17 uh oh...18,19 youch!
Who knew you could get a cramp at the base of your butt and the top of your hamstring on both sides at the same time? And by the way, just what is the best position to get into to make said cramp go away?

After 5 or 10 minutes rolling on the ground, sitting, lying, standing, etc. the cramps went away.

63 dips/15 PU/45 dips/9 PU/27 dips.
Dropped down to 65# for 15 cleans/15 dips/9 cleans

Total time for this adventure around 35 minutes. That'll teach me to say the squats from ystd were easy...

Ryan 26/#185 subbed 3-1 dips for rings

12:17

3-1 dips for ring dips

Dips were weak today.

14:42

2x 1arm 24kg kb cleans & ringdips

ramping up, back in vt.

9:28
dips with a 45lg. weight instead of ring dips

Elizabeth WoD: 14:00 minutes.
- Additional 4 sets of bench press

bw 165#

as rx'd 4min 26sec

new pr by 10sec..

feeling really good.... about 11 weeks till I leave for boot and then to BUDS.

My standard refrain is becoming, "wow, ___ is hard just __ days after ____."

Elizabeth is hard just 2 days after FGB.

11:07 with my customary 115#. About a minute off previous PR. Most of time spent gasping between cleans.

Tariq

28 y/o 170 lb 5’10” approx 11% bf
CFWU 5 dips per round x 3 rounds. Squat clean 65lbs x 5

21-15-9 reps of:
Squat Clean 95lbs: 10,4,2,4,1 – 2,3,4,6 – 3,3,3
Ring dips: 5,5,5,4,2 – 7,6,2 – 5,4
Time:27:32

Compared to 061018:
Squat Clean 65 pounds: 9,8,4 – 10,5 - 9
Ring dips: 9,4,4,4 – 6,5,4 – 5,4
Time: 28:11

12/21/06 2:30pm

Brent 12:34
Shane 10:51
Chris 15:00

Did this one in my garage. Videotaped this one with new camcorder.

as rx'd 18:43
This workout kills me, I think I hate it!

26yo 200lbs

CFWUx2

11:52 as rx'd

first lizzy with rings. what a difference!

CFWU x3

WOD
DJ :08::16 as Rx'd
Clifton :08::54 (95lbs)
Tom: :08::15 (45lbs)

After doing a brief session of coaching on the Clean, we got started. Both Clif and Tom performed well. Especially since they don't have much experience w/the lift. My back felt a lot better then expected. Missed my PR by ::12. Some how tweaked my right hand... another ding for the books.

It was fun watching guys try to do Ring Dips after we set them up.

Get some, Go again!

M/37/175

First time for "Elizabeth"

CFWU x2 w/5 dips per round

Had to sub 95# for 135# (still new to Crossfit/Powerlifting)

Subbed bar dips x3 for ring dips

All sets a bit broken, not too bad

Time: 12:32

13:05 as rx'd. On a seperate topic, does anyone have advice/experience with a successful routine to increase high load/low rep pull ups? I'm trying to increase the number of palms out pull ups I can do while wearing a 40# weight vest. The goal is four. I'm at three. Requirements are no kipping and a one second pause at the top and bottom, i.e., my chin must clear the bar, I must hold at the top, extend fully at the bottom and hold for a second. I've hit a plateau and have 30 days to reach my goal.

CFWU -dips
6:37
power cleans
did some bar muscle-up practice afterwards.

wow...
that's 1/3 of my previous time: 17:08
I had to recheck the workout to make sure I did the right one.

I'm feeling pretty pleased with myself.

Did "Helen" today with a 10:14

Then did today wod rx'd but skiped the 15 cleans...

Iam hurting now...go to bed

34 195lb m

Scaled down to 115 lb cleans and bar dips 1 to 1. 24:20

Could have gone faster but had trouble with my dip apparatus during first cycle. Haven't done dips in 3 years. OUCH! Tyhis three day cycle has my lower back fried.

25 yo
172 #
as rx 12:34
blister on hand, so had to take it easy.

23/170 14:10....have no rings so did reg dips

Well...I just saw the correct substitution ratio for ring dips....safe to say I shouldn't have anything near the 14mn I posted

CFWU minus dips, added 30# kettlebell swings

21-15-9 65# cleans
63-45-27 reg dips, no rings
Time: 11:58

Stairmaster 20 min set on hills

Need to work on going lower on dips.

Again I'm seeing a post that states a sub-five minute Elizabeth. I'm not saying I'm anybody of importance or that my opinion is worth anything, but that is utterly insane and I'd LOVE to see that posted on YouTube. Three rounds of 21,15, and 9 reps of full squat cleans and ring dips done in under 5 minutes needs to be documented and studied.

9:17 185 26 115 cleans

Adc
7.05
60kg Power Clean from floor
Ring Dips

Alena
4.55
20kg Hang Power Clean
Push Ups

12.50 (pr)
power cleans
ring dips

WU
run to gym
PC w/ 95# x 10
subbed bar dips x 3 for ring dips
14:55
partitioned PC and bar dips
ran home.

2 for 1 special

did Elizabeth then Squat workout

Liz in 28:29 (3-1 ratio)(dips took a lot of time, I estimate about 15:00 if i had ring dips..seriously)

Squats:
265,275,285,295,305x2.5
had a squatter "help" me, he wasn't very good so i pretty much did the weight by myself. appreciated the help tho

then ran a mile in 8 minutes, it hurt cuz the quads were on fire

WU
run to gym
PC w/ 95# x 10
WOD
subbed bar dips for ring dips
115# PC
partitioned both
ran home

Kevin gp #115...Nice!

Steve #114
i'm sure some Kipping would add some explosive power to ur goal

I have a question about running form/mechanics?

does anyone else feel a really really tough pain in their lower backs whenever running for longer distances?

For me,it usually goes away after like 3k but that doesn't really help when i'm just running 2 miles.

N: 80lb cleans + ring dips 11:49
(last time 13:55 w/ 75lb)
J: As Rx'd 8:51 (pr)

22:30

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

bw: 187

As rx'd: 11:46 (pr)

BW 175

As rx'd

5:25

8:39

age 28, 207# bw

I had to sub 2 @ 1.5P kettlebells for the cleans (thanks CFO for letting me borrow the other one), but I did ring dips for the first time in a real workout.

11:07

last time i did 115# cleans and normal bar dips and got 17:06. this time the cleans were lighter (106#), but slighly more awkward. ring dips are insanely harder than normal dips. i guess that's an improvement.

blizzard here in denver kept me home...had to use fitness center in building...

21-15-9
squat cleans 50# dbs (highest they had)
plyo pushups (no dip bar)

10:50

Will do this tomorrow. Goal 9:59 or better, w/ power clean.

Age: 26
BW: 195

Short on time so I did 2 dips per Rx'd ring dip:

21-15-9 135 pound clean with no break

42-30-21-7-6-5-4-5-10 Parallel Bar Dips

oh yeah, time: 8:50

#130 low back pain during running can be caused by pelvic imbalance, misalignment of the spine, overpronation, weak back/abdominal muscles (though, as you are a crossfitter I doubt the latter...) I used to get low back pain training for a marathon. For me it was prob more lack of muscle stregth at the time, and now I get adjusted several times a week. I also go to a running store to make sure I am buying the right shoes for my feet. Just a few pointers...

7:07 as rx'd (full squat cleans, touch and go)
This one really kicks the crap out of me! Last time 8:05 but I chalked that one up to a very fatigued low back from heavy deads the day before. My first time at Elizabeth was my fastest so far at 6:51. I will be looking to improve this dramatically next time.

16:23 on the watch but spent about 45 seconds tightening the bolts on my bar...since i dropped it so many times.
subbed 121# for the cleans which were ugly and very broken up. Landed on my ass once too. My low back was toast part way through the 9 reps.
On a positive note my ring dips went great.
7/7/7,5/5/5,5/2/2
OPT maybe Santa will bring us all a new olympic bar for Christmas!!!
maybe finishing yesterdays workout with RDL wasn't such a good idea

M/26/5'11"/180
As Rx'd

21-4.40
15-4.08
9-2.26
Total-11.15

32 / 228#

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips (subbed 3:1 parallel bar dips per recommendation).

25:00

28/F/105lbs

9:05

65lbs cleans
20lbs assistance on dips. made our own rings by hanging the straps of lifting handles onto the dip machine.

#129 bingo:

Thanks. I attribute it almost entirely to increasing my ring dip strength.

After seeing AFT's full clean score. I'm going to have to work that now. Limiting factor will be how tired I get from using the quads.

Always reaching for the next level...

Modified as follows: 105-110-115 for the three sets of cleans, dips w/ 45# all in 21:19. Legs totally toasted, cleans from the floor. This was a WOD I had to gut through. BTW, yesterday's vibrant discussion on squat form was illuminating and helpful. Mucho thanks to Coach and Rip for their guidance. BW:175, YOA: 58

As this is my first meeting with Elizebeth, I did not time it. It took around 45 minutes, I guess, including my warm ups. That is because my clean form lacks much to be desired, so I used 80# and concentrated on trying to get them right. The ring dips - well, they are just hard!

7:32

A2A squat cleans, wore a 20 lb weight vest for the dips

good workout.

As Rx'd
Full squat cleans
11:42

115# cleans
42,30,18 bar dips

about 12 min

BW 255

Used 95 lbs & assisted dips (just did 21-15-9 rather than a sub of any kind).

All sets broken

21 (6, 4, 4, 4, 3)
21 (11, 10)
15 (5, 4, 3, 3)
15 unbroken
9 (5, 4)
9 unbroken

full squat cleans
subbed 45# weighted dips
14:02
about 20 sec faster than July
thighs in agony

13:45 as Rx'd full squat cleans

34 seconds slower than last time, but I have been struggling all week with upper respiratory congestion, and resulting asthma. Felt like I was breathing through a straw today.

5:05

I just can't bring myself to slow down for full squat cleans... powered all but one in a moment of will power.

On another note, been going through the fitness test every other day.

Day one:
260lb bench plus 34 pull-ups = 8 pts.

Day two:
160 lb C&J - got 8, quit... knowing I wouldn't get 15, = 0 pts; then followed five minutes later with 15 consecutive at 135 = 8 pts.

Day three coming tomorrow, I really like these tests, I really suck at consecutive muscle ups, so tomorrow will be difficult to score at all I believe, we'll see.

Age 51/BW240#
"ELIZABETH"
Cleans @ 115#
and bench dips 3:1
16:25

34/177#
10:05
w/ 95# cleans and all the dips were assisted

115# clean
assisted ring dips
12:16

14:13
Full squat cleans, all dead stop.
Form is getting better. Knee not bothering me as much.
Subbed bar dips 3:1

44male / 235bw

28:10
Full squat cleans from the floor
Subbed bar dips 2:1 with -70 on gravitron

I need a rest day now.

Elizabeth
21-15-9
115lb squat cleans
bar dips subbed 2:1
24:30

lil pipe
as rx'd 17 (used rings for first time)

sub 115lb cleans w\A2A squats

14:30

Elizabeth
21-15-9
135lb power cleans
Partial bar dips
Pushups

17 min

bWT: 177

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds (Subbed 95# cleans). First 21 were slow but unbroken. After that split cleans in 5's.
Ring dips (Subbed dips on 3-1 basis). Broken into tens, which were further broken after 1st 20 each round.

Time: 37 minutes, way slower than anyone else. I'm weak and slow, but I liked this workout, and my squats were all the way down.

Hope I'm not being too controversial (and I'm a CF nonentity, so my opinion not worth whole lot), but I don't see doing power cleans as a good sub. I could do cleans faster and with more weight if I power cleaned. But not only would I be missing out on the technique of the clean, but I also would not be getting the front squat that is inherent in the squat clean. My $.02.

Jeff-Knee
Charity-Subbed 75# cleans and assisted ring dips (feet on bench). 25:54

CFWUx3 no dips

BW 126

65# cleans
ring dips, negatives and assisted

17:15

Same time as the last time I did this WOD, which for whatever reason was in July, but that time I did negative/assisted bar dips. So while this is an improvement, I can mostly say that I felt the ill effects of a poor diet the last week or so and not enough rest, because at this point 65# should not feel like 85# and today it did. But...skiing tomorrow! Early season conditions but I hope to have a few fun runs.

Elizabeth

21-15-9 reps of:
Clean 135 pounds
Ring dips

subbed ring dips for 63-45-27 assisted bar dips

whoops forgot the time - 16:35

BW=205, 46 yo, 72"
As Rx, squat cleans w/ occasional
Power Clean. First complete Elizabeth.

17:32.08

BW 205

As RD'x
Cleans from the ground squat cleans

7:21

Power cleans- hip flexor hurting in deep explosive squat movements.
21 power cleans 135 lbs, 42 bar dips
15 power cleans 135 lbs, 30 bar dips
9 power cleans 135 lbs, 18 bar dips

11:50

12:55...went with 95 # on cleans...subbed regular dips for ring dips, 1 for 1

sorry...forgot to add, did yesterdays WOD right after....135/135/135/135/225

89# cleans 21, 8+7, 9
Ring dips 15+6, 15, 9
16 mins

32 y.o. 180 lbs.

Shaking. My first Crossfit! Thanks. I see this as the beginning of something great. I knew I bought those rings a year ago for something. Now Crossfit found a great use for them rather than collecting dust.

Digging the url. Thanks.

29/185

Sub'd 115# for cleans.

8:36

25/120

Sub'd 45# for cleans.
Assisted Dips.

*First time ever doing Cleans.

12:16

Sweated like a pig.

cleans: sub'd 85#, worked on form, no broken sets
dips: had to get home.. so no go

10 min

9:13

Power cleans with prescribed weight.

PR

Hey-

Dad 18:11 [Previous 18:19]
Son 18:47

135lb cleans & triple dips

-K

M/30/168
5:13 as rxd
M/29/208
5:01 as rxd
day behind

GGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG

27:10

Used 95 lb. barbell for cleans.
Substituted 63-45-27 dips for ring dips.

GGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG

16:36

scaled down to 115 lbs clean (all sets broken)
bar dips (no rings) forgot to triple them though - shoot

BW-195

95 lb Squat cleans.
Ring dips

8:36

31/ 185

I didn't time. Went to the Great Body Co. and got some help with technique on power clean. I just didn't feel like I was doing it right. After 20-30 minutes of practice I began the wod using 95 pounds and worked up to 135. By the end, 135 felt light and I did 3 times the dips on a bar. My lower back is sore today. I did start with poor form, even though I have been crossfitting since August. Sometimes having someone demonstrate and explain things is very helpful if not necessary.

bw 147#
10:41

forgot, 95# for squat cleans

32yo/170lbs

subd - 3 to 1 dips/95lb clean

time 10:45

12:48

Anthony (BW=180)
Notes: Box Jump 30", Ring Rows
Time: 4:02

Jodi (BW=102.5)
Notes: 72 pound cleans
Time: 15:23 (8:38 PR)

subed power cleans and subed reg. dips
time 12:39
Cleans are brutal cannot seem to get to a squat clean

hanging power cleans 135# ( torn meniscis )
dips on posts at station 42,30,18
shallow, broken, and ugly
13:24

As rx'd, all but the last set of dips broken: 12:21.

19:15
Used 95 lbs and subbed pushups x 3 for dips. Waitin for rings!

bwt-215#
age-40
9:24
I did power cleans and 63,45,21 regular dips.

135# cleans 1st round
115# cleans last 2
13 dips, 8 assisted first round
all others unassisted
24:50
not pb

12:47

11:44
75# squat cleans. Slower than last time...again.

21:57

11:07

Scaled to 95lbs cleans, bar dips 1:1

tabata flutter kicks and 4 rounds max hand stand to finish up

Did Rings Dips then Cleans by accident.

otherwise as RX'd

16:25

BW 58kg

32.2kg power cleans
assisted ring dips

7:50

(last time WA; 35kg + 5lb, assisted RD 7:30)

115# full squat cleans (form felt good)
ring dips full depth (hands to armpits)

21-15-9

16:20

A little slower than last time, but with 10# more on cleans. Working up to as rx'd, slowly but surely.

as rx'd @ 8:35. Last time was 16min+ with bar dips...had rings this time.

power cleans first 2 rounds then 9 FSC on the 3rd

Cleans broken 11, 6, 4; 5, 5, 4, 1; FSC: 2, 2, 2, 2, 1

Dips broken 14, 7; 9, 6; unbroken

Tried 135# OHS, but fell out then 115# OHS x 5.

Then 3 rounds of tabata intervals each 3 minutes alternating: bag work, ring horizontal pull-ups, push-ups, med ball cleans, bag work x 2. Second 2 rounds with 20# vest.

as rx'd
11:54

Hang Power cleans and double the regular dips. 7:30 Felt great.

36 yo, bw 227 today

115 lb cleans, ring dips with toes on floor. Completed in 17:35. Last time I did "Elizabeth" was 4/10/06, scaled the same, and it took 22:10, so yay Crossfit!

completed but forget to set my stopwatch(it's for the best!) done as rx'd

12:15

115 lb cleans with squat

CFWUx3
Burgener warmup
17:19

CFWUx3 (sub L-sits for dips)
Burgener warmup
17:19

34 yrs 190# 5'8.5"

17:39 sub 112# for 135#
ring dips were sloppy

2 mile training run
Then WOD
Completed WOD..but we interupted at gym.

Last time 8:09 w/ 95 lb cleans and all dips w/ feet on plyo box behind me.

This time, 15:36 w/115 lb cleans and all dips unassisted. All sets broken. Note to self: Don't drink a HUGE cup of coffee first thing in the morning on an empty stomach and then go do the WOD......

Mike:
1st rd cleans w/115 form was rough
2nd and 3rd rds with 95 lbs form got better but explosion chain is just off for me. Dips 3X1.
22min
Erin
Cleans 45 lb
Dips 3X1
25min

4:05
10 lb db hang cleans and kneeling push ups
shoulder still weary

Long night at the bars + Elizabeth in the AM = intense dehydration training.

No rings avail. so did dips x3 at a dip station.

14:35 overall.

subbed 55kg for cleans, then dropped it to 45 on last set:

21 minutes

Sub'd 40Kg cleans.
Ring Dips. First time using rings, great investment but muscle ups seem a long way away!
Time 16:41

**crossfit warmup**
10 minutes doing the buttercup version.
15-12-9
95# cleans and bar dips.

18:10
scaled:
115 lb cleans, mostly pc
1:1 regular dips

About 11 minutes. Cleans w/ 45# bar (no weights. Dips broken all sets.

15:31
subbed 2 45# dbs.
subbed 2:1 parallel bar dips

33yo 192lbs
135lb Cleans
Regular Dips
10:55

135lb cleans
2x bar dips
10:30

26 M
150

cfwu - dips
115lb clean
3x regular dips

10:56

As modified: 13:38
95 lbs for clean

Rd 1 = 10/4/3/4 5/3/2 (rings) 4/4/3 (regular)
Rd 2 = 3/2/3/3/4 4/2/2 (rings) 3/3/1 (regular)
Rd 3 = 5/4 4/1 (rings) 3/2 regular

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

As Rx'd time: 13:08

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

16:15

previous = 29:00

20:20

Did this on 12/22. Should take off a minutue for the guy asking if I was crossfitting and explaining there was another gym on base with bumpers and an oly lifting platform. (Def gonna check that out).

2/3 CFWU
18:35, then rested for 5 mins and...

1 suicide (on b-ball court)
5 bar jerks (for speed work & Coach Burgener!!)
3 rds as fast as possible. Didn't time as I was smoked.

13:30
two days off over break-
p.r. 9:30
glad it's over!

18:16

95# full squat cleans x 21
parallel bar dips x 42 (15,12,10,5)
105# full squat cleans x 15
parallel bar dips x 30 (12,10,8)
115# full squat cleans x 9
parallel bar dips x 18 (10,8)

2:53 faster than last time...mostly due to doing clean sets unbroken

m 34 bw 165

First time using my christmas present to myself-- POWERRINGS!!!!

sub 115 for 135 and more of a power clean than clean. First time using rings in about 5 months.

9:55.

Happy with time.

Tim: 13:32 w/12# weight vest

not very impressive at all

Oh Man...I thought I was in good shape until I did this work out....I didn't even finish it. Got through the cleans okay but the dips killed me. I will work on it.
39 yo bw 205
15:09
21 15 9 135 clean
63 30 18 dips.
can't wait to do this again

Didn't have it today. I think I was to "Merry" for Christmas and was still feeling the effects.
Disappointing, because I really like this workout and did well last time.
Modified it in order to finish
10x135 cleans 10xdips at dip station (no rings)
4 rounds 35 minutes

m/39/193
time: 16:58 as rx'd.
First time with new rings. Tougher than I thought but still better than 3 for 1 reg. dips.
micah: 3 min. on buttercup with 12lb dbs
isaia: 3:11 with puppies at 10lbs

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

37:25

Sub'd 95 for 135 on Cleans

21 Ring Dips and then sub'd dips on rounds 15-9l used 4 dips = 1 ring dip.

233/42

(done 12/26/06)
19:21 HR avg 156 max 170
115# squat cleans
Only completed rds. of 21 & 15, skipped rd. of 9. First WOD in a while, so didn't want to push it too hard.

Didn't time- first time doing cleans, and gym was crowded.
WU- 1mi elliptical; 15x3 SU and BE; practiced cleans w/ broomstick
21 cleans w/ 65lbs broken(5, checked form, 5, 11) 21 asst'd dips
15 cleans w/65lbs 15 asst'd dips
9 cleans w/ 65lbs 9 asst'd dips

Had some problems with form at first, but felt like I 'got it' by the last round. Used Gravitron for dips, with 15lbs less assistance than a month ago. Arms were still shaking tho!

30 yo M

11:35
I think I dislocated my chestital area

As RX'ed 15:50

cfwu
115-11-10
11-10
115-9-6
9-6
135-6-3
9
21:39

12:53

7:48 as rx'd
very pleased as when i look back this is only my 2nd date with liz ever, first one was over 13 minutes in january 2006

BW ~ 250; 6' 1", 36 yo

21:52

Subbed 115 lb cleans, rig dips completed w/ legs supported on a step ladder. All save the last cleans set were broken.

Thought I'd do Elizabeth today (12/31/06) because of Lon Kilgores Crossfit Survey. Interesting that despite my lack of work over the last six months or so, I cut my time despite adding weight to the cleans and doing ring dips, albiet assisted due to the leg support.

age 17 bw 165

105# deadlifts

7:28

Abdominal pain is pain that you feel anywhere between your chest and groin. This is often referred to as the stomach region or belly. WBR LeoP

143lbs/30yoa

modified CFWU x 3

Elizabeth
As Rx'd, except:
subbed regular dips x 3 (63-45-27 reps)

21:42

**4 minutes slower than before, but my cleans were better as I was able to catch about half the reps in a near full squat.