Great muscle up video - very useful.

Sam

Watching the video again, a question sprang to mind:

I notice that he is not getting full extension of the arms at the bottom of the muscle-up. I suffer from the same problem and assumed it was poor flexibility on my part. However, seeing it occur in this video made me wonder if this is simply not a bio-mechanical reality of the false grip?

Sam M,

With time and practice you can learn to fully extend the arms, even hyperextend them, with a false grip.

In practical application you'd pull to arm flexion and secure the false grip simultaneously so the advantage to hanging at full extension in the false grip is in part stylistic though it gives a longer range of motion and is therefor desirable.

Keep practicing. Low rings are a hindrance to learning a good, strong, false grip.

OK. I apologize if I sound completely stupid, but I still don't understand exactly what a "false grip" is. Can someone explain it in a "false grips for idiots" way?

Might as well post it before someone asks:

Substitute for muscle-up?

Pullups and dips. Some have suggested 1 min of both somewhat equates to one muscle-up. Most common substitution is 3 pullups +3 dips, or 4 pullups +4 dips.

I knew it was only a matter of time before we saw Liz. I'm dreading.

Good video, could you have possibly used a more bizzare song, though?

comment #4, false grip is grabbing the rings like this:

http://www.crossfit.com/mt-archive2/evafalse_1.html

Hell yes-posting for last wod

2 rounds as rx'ed
40
30

"THE MORE WE SWEAT IN TRAINING, THE LESS WE BLEED ON THE STREETS"

Ode to Joy! How appropriate. :-)

A muscle up is NOT nearly impossible without a false grip. Granted, it is MUCH harder, but nowhere the difficulty of even a front lever.. much less stuff like iron crosses, planches, inverted crosses, malteses, etc. Heck, I'd put it on the same level as a good solid rings handstand.

Man, the last thing I want to see after doing a late night 75 reps of overhead squats is that tomorrow's WOD is a woman's name workout!

Ok, get psyched up. This will rock. Only thing that sucks that is that my new rings just arrived, and I don't have a big Oly bar at home for the cleans. Soooo.. I'll have to do this at 24 Hr Fit and do the sub for ring dips instead.

Tony,
I'm just lovin' those new videos, keep 'em comin"!!!!

#11 Hale
Take your new rings with you and set them up on a smith machine or pull up bar, that is what I do, it is worth the funny looks.

39 yo male / 173 lbs / 5' 5"

Time: 24:30, scaled see notes.

Notes:

Scaled clean to 95#
Subbed 3:1 dips, no rings.
All sets broken
Finally starting to get timing, coordination down for cleans, with good ROM.

M 30, 220

WOD as Rx'd
10:59

started CF about a month ago after messing around with all kinds of other programs, routines, etc. and the results have been awesome. core muscle strength difference is the most remarkable. Many thanks to the people who come up with these WODs and all the others who keep the gang motivated. life is good, man.

the dude abides

btw, not sure what the experts would say, but just got some of these vibram "five finger" shoes and have been CFing and running in them and they are awesome. no big clunky instability like superpadded jogging shoes; great traction and dexterity. sorry for the nonpaid endorsement, but these things are awesome:
www.vibramfivefingers.com

Damn I need to get some rings. I'm old weak and slow and every now and again I try a muscleup on the squat rack and fail.

I had some trouble with the over head squats. I can't seem to get the weight on my heels I keep wanting to lean forward. any suggestions. and i'm doing this with really low weight.
thanks
WG

comment #18: you have to move the bar backwards as you descend to keep the weight from pulling your forward. You will lean forward as you descend. In order to compensate for the shift in your center of gravity, you have to adjust the bar backwards slightly.

also, work on your hamstring flexibility. you can do this with what they call "squat therapy". try to keep your back upright while squating.

But even if you have to lean forward quite a bit to do a deep squat, you can still overhead squat a decent amount of weight if you adjust the bar as you descend.

thanks, I watched it before...I'll continue to work on them until i beat it

thanks for the post #16. that is truly amazing.

Of course this post is not related to today's WOD, but rather yesterdays. I performed 40 OHS in a row with 95 lbs and wanted CrossFitters opinions on form, depth, etc.

Also I'm bragging a little because at age 46 (200lbs), I beat Coach Rut. I cannot compare to Nicole because of strength to bodyweight ratio AND form, where she "smoked" me on both.

Give an old fart a break..........okay?

Here's the video: http://jupiter.sonzexercise.com/

Steve #10,

For beginners, and that's the cohort here, it is "nearly impossible" without a false grip - perhaps unsafe as well.

I'd also recommend learning the cross and front lever with a false grip too.

I finally have rings so i can try this as required this time. On a side note. I was wondering if anyone knows the link to a video from several months past.

Someone posted a video of themselves doing i believe it was fran in like 1:26 or some sick time like that. I wanted to show a friend of mine the vid but i can't seem to find it. any help would be greatly appreciated. enjoy today's wod!!!!!
John

5'7"/30M/170
"Elizabeth"
As Rx'd
Full Squat Cleans-135
Ring Dips
Time: 9:11

sorry just realized that the WOD video i was looking for is "Grace" not "Fran" as i mentioned in comment #24.

8:53 - 85# squat cleans, ring dips. A few seconds better than the last time.

40m / 6' / 188 lbs.

65# squat cleans (tweaked back last time trying these)
Pushups for dips (until rings arrive)

17 min.

scaled WOD:
21-15-9
clean 95 lb.
regular dips
8:44 whew!

6' 185 lbs

"+"=superset

lunge+OHS@45 3x 10
specific wu OHS@95 practice sets

OHS@95 x35,x21,x19 for 75 reps

su+good morning@95 3x10

pull-ups+incline push-ups on parallettes 3x10

really nice thigh burn on the OHS, shoulder stabilizers pooped out otherwise x75 unbroken should be attainable, including OHS@45 in daily wod has really helped this lift, will up the weight a bit from now on

Scaled 115 lbs
17:30
Full squat cleans.

12:44

subbed 55kg for cleans:

19 minutes

33yom / 180lbs / 6'0" / CF#21

10rep CFWU (minus dips, 30lb gravitron pu)

"Elizabeth"
135lb clean- 21/15/9
regular dips- 63/45/27 (last 27 30lb gravitron)

SMOKED! all broken into 5-10rep sets. next time at home on my garagym rings!!

24.28 min.

25:46
95# cleans w/ poor form

29min

My rings just came in two days ago. I can't wait!!

Am now turning spider strength powers towards finding an excuse to bug out of work and become one with my new rings...

Who needs a false grip when you have eight arms?

10:36
95# power cleans, broken ring dips

as RX'd

My cleans had moments of brilliance and moments of shame, and a bunch in between.

Cleans #135 9,7,5...6,5,4......5,4
Ring Dips no breaks

100# Cleans
Parrallel Dips (no rings)
broken sets

12:28 all together

must have been really smoked last time around, forgot to post time!
w/u: 300 x jump rope singles, clean practice for about 20 minutes w/kbchick (broom stick, medicine ball, 30 lb bar)
wod:
mfbunch: 8:22; R1: 3:54 (squat cleans to 18, then power cleans for remainder of wod); R2: 2:45; R3: 1:42
kbchick: did not time but focused on form w/medicine ball, jumping ring dips
superdave: ??:??, full squat cleans all the way through
joeyd: subbed in yesterday's WOD

M/26/180
CFWUx3
WOD as Rx'd: Elizabeth
6.25

cut weight to 115#
and reps of 14-10-6

30 mins

Livestrong!

21-15-9
45# cleans
Knee supported ring dips

14:58

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds
Ring dips

16:16

#13 Dave - thanks for the suggestion. 24 Hr Fitness frowns on even bringing your own dumbbells in weights they don't have, as well as discourages use of dumbbells for use on the treadmill. I know this from experience, so harnessing up bright red buckles to their smith machine would hardly go unnoticed.

Instead, I broke this into two locations, using modern stopwatch technology, doing all the Cleans at 24 HF after the CFWUx3, then home for ring dips.

Cleans - 115 lbs 21/15/9 = 16 minutes (broken sets)
Ring Dips - 21/15/9 (first two broken)

Total - 23:33

5x8 pullups and 55# OHS
surpassed my goal of 4x8 pullups; kipping comming along well, getting that push away at the top helps
short term goal is weighted pullups in two days and then 4x9 pullups in 4 days - may get another pr surpise.
Alternating weighted pullups and kipping pullups everyother day has been helping a lot. I hope to have 3 or 4 x10 in another 8 days.

CFWUx3

as rx'd: 19:13
135# Cleans unbroken
subbed 3:1 parallel dips for ring dips
Round 1: 25, 15, 12, 11
Round 2: 15, 12, 11, 7
Round 3: 12, 10, 5

23/184/5'9"

30:59

really should've pushed myself harder, wrists are killing me.

subbed reg dips for ring dips

7:06

+ 12 lb weight vest

oh yeah, subbed 3 x parallel dips for ring dips

115# Cleans
bar dips x3

24:30

21-15-9 reps of:
Clean 135 pounds (subbed 95#)
Ring dips (subbed 3x dips)

Bwt: 175

Not sure of time. A couple of major interruptions, including access to equipment, and my wife re: getting heat back to our house, so I couldn't ignore her. Everything broken, but I'm much stronger on dips thanks to my rings (which wre at home). Form on cleans is doubtful at best; I do a pull and a jump, I finish with a front squat, what happens in between is probably not pretty.

last time
060405

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

17:15 PR

this time
070126

power cleans
sub 2x bar dips

19:05

First time to do Elizabeth as rx'd, usually subbed lighter weight for the cleans.
16:40- about a minute better than last time!
The recent posting of instructional videos have really helped. I could really tell the difference of keeping my elbows high and outside. Made getting under the bar feel much easier. Thanks Coach!

Elizabeth

26 yo male / 5'6" / 148 lb

100 lb cleans; ring dips

10:29

all broken sets

I saw a video some time back of the prossess a coach took a young guy thru to develop his strength and skill to perform multiple muscle ups.

Can you point me to that video?

thanks,

Ron

Last time I did 21-14-7. This time I did 21-17-9. I'll get it right next time. Dropped the weight from 55 kg to 50 kg, just couldn't get the rythmn, mbe tired from yesterday. But 14.43 this time against 19.57 last

9:49 with powercleans at prescribed weight.

36 seconds slower than last time, but I am really sick. The cleans actually felt a little easier this time.

as rx'd

10:41m

commercial gym told me I couldn't use my rings due to liability, but let me finish today. I'll just keep using them until they tell me I can't

25yoa 185# all sets broken

85# - 20.23 SLOW:(

Tim: 13:26 w/18# weight vest

Bummer. Just not feeling very sprightly today.

21:56 All cleans from ground ATA 135#.
Dips x3 63/45/27.
Seems like I keep getting slower and slower on this on, a year ago I was 11:37.

39, 200

As rx'd

7:21

I look forward to todays workout but have a question. I read in the comments for todays cleans and ring dips that a good substitute for rings dips is pull-ups / dips. It was mentioned that the typical substitution is 4 pull ups + 4 dips = 1 muscle up. Does that mean that after the cleans I do 4 pull ups and 4 dips and then go back to the clean for 15 reps? Does it mean that after the 21 rep clean I do 84 pull ups (4 x 21) and 84 dips (4 x 21)? Stupid question?

WU
.5 mi. walk on treadmill
HCS with oly bar x 20
WOD
95# PC 6:02
First time using rings
All reps as rx'd

Elizabeth:
21-15-9
Clean 135 pounds
Ring Dips

subbed:
75# Clean
double bar dips (with assistance)

14:47
form got better as i went along, maybe i should warm up a bit more

3:39
135 lb. touch n go power cleans( heavy front squats later), ring dips

as rx'd
11:20

See my earlier post (#5). Boy do I feel dumb. I am reading the posts thinking "why is everyone doing ring dips?" and looking at some of these times thinking "how are people doing that many muscle-ups that fast?" Read the WOD closer and realized my mistake. Sorry about that.

#4
Here is a quick vid that shows the false grip.

http://www.brandxmartialarts.com/videos/FalseGripandMuscle%20up.wmv

cfwo x 3 -dips

scaled cleans to 115# power cleans
ring dips

7:16 (9:37 previous)

added 2000m row 8:15 (felt guilty for doing power cleans)

M/43/#248
Elizabeth, 12:40
Sub: bar with bumpers for cleans
3 to 1 bench dips for ring dips
starting to feel better about clean technique

I was wondering about that one myself, K-Squared. Glad you figgered it out.

49 yom; 230#; 5' 11"

Burgener warm-up 3x; last round with 65#

Cleans with 135 - more like a power clean though
Dips 3 for every one ring dip
about 36 min. - a lot of breaks

Where can I buy a pair of rings and straps?

Tom #66.
That sub is for muscle ups.Todays wod calls for dips only.I think its 3 bar dips for 1 ring dip.

M / 37 / 185

135# Cleans
Parallel Dips sub'd for Ring Dips 3 to 1

Cleans: 11/10 10/5 9
Dips: 21/21/21 23/22 17/10

Time: 14:26

21-15-9 reps of:
Clean 95 pounds
Ring dips

11min 42sec

m/41/210

CFWUx3

As Rx'd all sets broken

10:42

CFWUx3 (sub push-ups for dips)

17:40 with 65# cleans (got a full squat with all of them!)

28/M/185
CFWUx3

95lb cleans and ring dips: 14:07.

Walk 2 miles- 35 minutes

WOD subs-
55 lb full squat cleans
21 cleans broken- 8,7,6
63 jumping bar dips
15 cleans broken- 6,6,3
45 jumping dips
9 cleans unbroken
27 jumping dips

Time- 19:03

Last time- 21:50 didn't do the full amount of dips and they were bench dips and more breaks in cleans with ugly form.

I carried the weighted oly bar on my shoulders, down to where our dip bars are and worked out outside in the breeze, listening to the birds. I thought the loose bark would be an issue with footing for the cleans but it wasn't. My form felt pretty good, only a few where I lost my balance and had to start over.

It was a first doing the full amount of subbed dips for the ring dips. Having the box to do the jumping dips helped a lot. My tris and hamstrings are smoked.

Thanks Coach for everything!
Kate

Brandy:female
BWT:190
time:15 min.
21-65,120 off on assisted dip
15-65,110 off
9-75,110 off

The video is great! We have enjoyed watching all of the videos lately.

Kate

BEN

29/174

Rx'd

10:38

all sets broken

BackSquat 185 x 5-5-5-4-3

BenchPress 185 x 5-5-5-5-4

Deadlift 225 x 2, 185 x 3-3-3-3-3-3

Question:

I am one day behind and have started a personal journal. I did the 75 OHS from yesterday with 65# in 4 sets 25/20/20/10. I used an exercise ball to squat down to. It felt much better on my knees. My hips were parallel with my knees, and I may need to get a smaller one to go down farther. Is this a good practice, or am I cheating myself?

Elizabeth, Take II: 10:49 as rx'ed, almost a minute slower than last time. It's official, this is my all time least favorite WOD. I don't know if you have to get worse before you get better but I sucked it up huge today, and I don't like losing. Maybe my abject negativity towards this WOD is getting to me. Need to speed up on the dips so make up for time!!!
(reps: Clean-11,5,5/5,5,5/3,3,3. Dips-11,5,5/10,5/9.)

I wasted 12 reps of cleans earlier when I realized my crappy stopwatch didn't start, don't know if that affected my results as I took about 10 min to recover.

Modified CFWU x 2
10 x air squat
10 x back-extension
10 x incline sit-up
10 x lunge walk
10 x 45# OHS
5 x dead hang pull-ups

"Elizabeth"

21-15-9 reps of:
HSC 95 pounds
Ring dips

Total time = 18:28

PR given that this is my first "Elizabeth" at this weight. 20# higher than my previous PR, and only 3 minutes slower.

#8

I hate to be that guy so late in the day, but I think it was 75 OHS's as rx'd, not 70. Don't get me wrong, 40-30's still impressive.

#61

That's ridiculous. No rings allowed in a gym? Craziness. I've been bringing my rings to the gym, too. Mostly I just get funny looks.

#77

I got my rings at http://www.ringtraining.com/

#89

I think it's pretty common to squat down to something. Haven't seen too many arguments otherwise, just as long as you're getting the appropriate depth/ROM.

#77, Will-I know where to get rings, there's a link for them right on the Crossfit homepage! It's almost like they planned it or something!

Thanks guys!

37:16

Taking a semi rest day. Left knee not well. Must have slept in a weird position. Going to do some mobility work and pushups.

19:50

Age 31
BW 175

CFWUx3 -Dips
"Elizabeth"

14:31

8 Seconds better than last time, but it still sucked.

As RX 8:01 - full squat cleans, 1 min slower

8:30 (lost about 45-60 sec fixing bolt on bar)

sub'd power cleans...legs fried from this week

38/185

CFWU and Burgener W/U

Mod-Liz 21-15-9 Clean with 110# 12-7-5 Ring Dips

17:31

Scaled back to meet my abilities and shoulder condition. Great workout.

Coach, thanks for the clarification on the muscle-ups. I'll continue to work them.

Sam

Is there really a difference between the clean and squat clean, I have been doing crossfit for a while, and it seems there is only slight difference? Can anyone explain?

Ran to and from gym (.5 mi)
cfwux2
Elizabeth (135# Cleans, Bar dips)
21-15-9 in 17 min.
Blew up during my first set of cleans, and bar dips were unusually difficult. Really took a beating today and yesterday, maybe it's time I took a cycle off.

Elizabeth as RX'd w/ Power Cleans: 9:31

23:41

Power Cleans. 121 x 26 \ 111 x 19

Straight Dips 42\30\18

14:35 sub'd 82#

Elizabeth as Rx'd with power cleans 5:40

37 BW 190 --Syracuse NY
As Rx'd: 11:09
All Clean sets broken (and, oh, probably 6 sketchy power cleans in there too).

Somehow in ten months of Crossfit this is my first attempt at Elizabeth

all squat cleans
scaled to 115#
all sets broken
18:39

My form on the first 10 cleans was less than perfect but then I dialed it in and finished strong.

#89 Scott

does the knee hurt on the way up?
because the ball shouldn't really have anything to do with the squat.

I usually go ass to grass on everything except the CFT. (which only needs parrallel)
So...how low can you go?

M. 50 y.o. 185

10:53

85lbs Clean
23-17-10

Jumping Ring Dips
42-30-18

Gotta get under the bar quicker............................

subbed 62 lb DB cleans and bar dips 1 for 1.

17:45

about 7 minutes faster than last time with more weight on dbs.

47/165

I'm waaaay slowing down. 23:29 as rx'd. JeffT -you're still an animal. I'm tring to get the FFx boys I tick with to hook up with you.

"Elizabeth"
8:47
Cleans with 133lb.s-our bumpers are 20kg
Ring dips

28 y/o 170 lb 5’10” approx 11% bf
CFWU – dips, - pull ups x 3. Clean 65lbs x 5, 95lbs x 1

Clean 95 lbs (power cleans): 11,10 – 15 - 9
Ring dips: 11,4,4,2 – 9,4,2 – 6,3
Time: 17:46

Compared to 061221: 27:32 (squat cleans)

28yom/195#/6'2"

as rx'd full squat cleans except last 6 because i was dead.
all sets but last 9 ring dips broken.

eff me 32:41

115lb Cleans
8:28
Getting deep on the rings. Still need to get to full extension on Oly lifts, tend to have a minimal shrug.

ROM's
Burgener Warm-up

WOD
DJ :06::46 PR

Crieder :14::03

Pretty surprised by my score (:08::09 old PR). 1/3 of the Cleans were Power Cleans (from the floor up). I would catch myself after 2 or 3 and then correct myself. Had to ask my buddy timing me if he stopped his watch or something 1/2 way thru. Time now to ice the elbows and and have a few pints before happy hour.

Get some, Go again!

Executed today's WoD @ ~18:00.
-95lb through 125lb cleans, & simulated ring dips.
-Also did 40 of the 75 reps of the OHS WoD from yesterday.
-3 sets of 135lb bench press.

BW 145 /
135 lb cleans. All sets broken
Cleans 4-4-3-3-3-2-2 // Ring Dips 7-7-7
3-3-3-3-3 // 5-5-5
3-3-3 // 6-3
Time: 30:40
Used 2 old heavy bicycle "U-Locks" suspended by ropes for rings - it works well! Hands go on the flat part of them.
Regards,

45/M/195
RX'd
5:06
What happened to everyone from yesterday!

24:18. Did this in 16:31 in August, so I'm going to have to get back in shape.

Elizabeth
first chance to use our new rings
Maj A as Rxd 13:07
SSgt A as Rxd 17:13
Capt E Sub #95 Cln and 3xDip 12:14
SSgt L Sub #95 Cln and 3xDip 17:30
Sgt O Sub #95 Cln & asstd Ring Dip 12:00
Sgt A Sub #95 Cln & asstd Ring Dip 16:14

We love how much this sucks
Team 11th MEU

"Elizabeth"

Russ as rx'd 6:45

Zoe (65lb cleans) 8:52

#121 "everyone from yesterday" or at least some of them are hurtin'

I for one am in real pain, is it DOMS if it is not delayed? My hams and glutes were hurting before the workout was done. I didn't pull anything just a symetrical deep muscle pain. I did about 45 min of light snatches pausing at the bottom, light jerks and pullups just to get the blood flowing.

L- 100 single jumpropes
WOD
45 lb bar All were power cleans from the ground
63 jumping bar dips
21 cleans broken
45 jumping dips
15 cleans broken
27 jumping dips
9 cleans broken
Time- 23:01
He needs to work on depth of squat

N-100 single jumpropes
WOD
45 lb bar All were squat cleans
21 cleans broken
63 jumping bar dips
15 cleans broken
45 jumping dips
9 cleans broken
27 jumping dips
Time- 30:57
She was not happy with this one at all.

Kate

#118 DJ-
Good Job on the time!

Kate

subbed power cleans and -70# assisted dips (I'm way too weak to sub 3 dips for each ring dip!)
18:38

Did about 30 additional cleans afterwards, getting pointers from an Oly lifter at the gym.

Adc
6.43
60kg Power Clean
Dips

Shane
7.53
30kg Power Clean
Dip

Alena
7.41
20kg Power Clean
Push Ups

47/M/154/5'8.5"/620

Hey! Life gets in the way...I'm a full triiplet behind, but I love this sequence so will do it today, tomorrow, and Sunday.

"Diane", details there, but I gotta tell ya, it was fantastic! 10:09, 2:40 faster than last "Diane" with DL 175, up from 155. Still have my toes over the bar on the Smith machine.

Good, good stuff, Coach. Thanks a million.

D.

43/175

As rx'ed: 12:42, pr by :02.
Full squat cleans with 135lbs
Full ROM on ring dips.

Elizabeth as Rx'd

10:43

9:29

sub bar dips 1:1

135# cleans-21,15,9
regular dips(don't have rings at home)-21,15,9
7min. 34secs.not comparible to ring dips at all.

sub'd power cleans (time crunch)
~10:45

sub'd dips 63,45,27

broken sets

13:10 mins

each workout seems more grueling than the last.

Nice way to finish off the week.

Neil(49)& Ellie(52)

Neil #100lbs for cleans 16.35

First time with Elizabeth, she chewed me up and spat me out. What a bitch!

Ellie #50lbs for cleans 8.41 ( will use more weight next time)

15:59

Well, I finally got to try my homemade rings.
Got lots of work to do there, too.
I am glad this is a journey and not a destination because I would never get there.
But I am soooo tired of all the haters telling me to put my shirt on. i ask why? The reason is that I will get sweat on the vinyl. WTF!!!! I do not even use the stupid machines. Occasionally the bench and treadmill but that is it. I am not going to contaminate their pretty machines with my sweat. I enjoy watching the muscles pump and veins expand in the mirror. It feeds my narsicistic needs. At least no one griped about me hanging my rings on the squat rack. Maybe cause no one was using it.

So Miss Elizabeth and me spent 12:50 together but I only used 115 on my clean.

I got my Starting Strength book today. So I hope I can tweak my technique and improve.

Sorry for the rant i guess i needed to vent.

140/19

adjusted power cleans to my BW scale so they were at 110 lbs.

as rx'd

8:30

No rings, reg. dips (helped with time) 6:50

Cleans 135 7,7,7/8,7/9 10-15 sec breather between sets

Dips no break

23/220/13%

used 50kg

full cleans

11.02

bw 165#

as rx'd 4min 45sec

61, BWT 280.5 Hello, Elizabeth! 2 rds CFWU modified (no pu or dips), all dips on bar on Positron.
Rd 1 Cleans broken (3,3,4,5,3,3)
Dips w 55lbs offset- broken (10,11)
Rd 2 Cleans broken-5 (staggered- leaned back on the pull), 5-weak pull, trouble getting under bar, 5-reduced wt to 115 lb
Dips 15 (no break- still 55 offset)
Rd 3 Cleans broken 5,4
Dips (w 40 offset)9 unbroken

Oops, forgot the time--27:20

12:31 a rx'd

Bwt: 135

Subbed 95lb. thrusters for cleans, still watching my back. As rx'd otherwise.

4:20

bw: 185

As rx'd: 12:02

never done cleans before so i used a low weight, got a bad shoulder too so i didnt want to aggravate it.

subbed 65# for cleans and 3:1 ratio for dips.

i feel the cleans alot in my quads...am i not doing it right?..should i feel it in my hamstrings more?

total time 16:15

16:10
135lb clean- all broken, unexplosive by the time I got 1/2 way thru sets
Regular dips- broken except for last set
More dips afterwards

33/M/5'09"/177#/CFT=830

AM-Yesterday's WOD as Rx'd
27,20,18,10

PM-Elizabeth as Rx'd
12:11--5:15 faster than July 31!!!

194/26

CFWU x 3

135lb clean
skipped 21 set because my legs are cooked from last two days...(8,7) & (5,4) these were incredibly sloppy

Regular dips, chin crossed plane of the parallel bars each rep

(15, 6) - 15 - 9

12:47

this is still week three for me of CF, think i'll add weight to dips next time

CFWU*3
Clean #65 pounds; 21-15-9
Asst dips on gravitron; 63-45-27

Time: 16:17

Longer than last time but form better. Last time did bench dips which were easier as so faster

Stairmaster, hills, 20 min
Erin

16:44 on an empty stomach (no bueno)

65# cleans - 16:45
5K run after

As written... 10:32

135# squat cleans/ ring dips.

55y.o. 153lb 5'10

16:17 95lb first set of 21 reps, 100lb for 15 + 9 reps
Struggled with ring dips. Just got a set of rings, and this was the 3rd time I'd tried.

i need a little advice before i tackle this tomorrow (i'm one day behind). i bought the conduit to make my own rings at home depot yesterday. i can either go to the gym, which will be packed with curling idiots tomorrow, or workout in the barn. if i'm at home, what can i sub for cleans? i have a basketball filled with sand and covered in duct tape and a 45lb dumbbell. at the gym, no ring dips, so 3:1 i guess.
i really want to try out the homemade rings for dips.

8:23 PR, most were power cleans though, I did the OHS from yesterday first and got a lot more beat up than I expected.

bwt ~114
11:04 - 75# squat cleans. Better than last one, but still lousy.

5 min rest, then

35# kb snatches in 5 min: 80
10/10-9/9-8/8-7/7-6/6 no breaks

BW 174

4:45

Did power cleans. Will do squat cleans next time.

As rx'd
29yo 210

12:30....knocked 5 minutes off of last months time!

CFU and workout as rx'd
18:56

#158 benji

take the rings to the gym. you will get some funny looks but that is half the fun. All you need to do is hang them on the PU bar or smith machine.

24:35 as rx'd

Some of the times posted here are amazing. Nice work.

48 yr
250 #
just got my rings!
as rx'd
cleans 21 -15-9
dips in sets of 5
12:20

40M/5'8"/180

Couldn't complete Elizabeth last time.
This time:
16:18
All sets broken--first four reps w/115 all the rest w/135 but did not catch in a squat.
Used cargo straps from the garage rafters connected to handles from my wife's weight machine thingie for the ring dips.

ut steve, thanks for the advice. if they were power rings, blast straps, or anything other than stuff from home depot, i'd do it. the fact that they are a couple of $2 pieces of conduit and $10 worth of straps makes me worried about my gym membership...especially on a saturday when the place will be packed with idiots.

13:56
135lb dead stop, full squat cleans.
subbed bar dips x 3.
Form is getting better.

7:45

Power cleans, ring dips

Power clean form sucked due to sore legs. Today was more of a mental battle than a physical one.

CFWU x3
95# cleans
bar dips, no rings
broken sets
11:57

12:54 power cleans & ring dips vs
14:13 10/18/06
16:12 w/ power cleans & 2:1 dips on 8/11/06
17:23 on 3/11/06
28:00 w/ 115 lbs and 3x bar dips
16:00 on 1/18/06 w/ 1x bar dips
16:31 on 8/15/05 w/ 115lbs mixing dips & cleans 14:58 on 5/5/05 w/ 105 lbs and 1x bar dips.

10 min ellip wu 16/16. sit ups. hr avg 128, hr max 168.

Paul sub 95# 10:50
Jen sub 65# 9:52

12:40 as rx'd. Smoked from this week, but cleans felt good.

Team Lakeland
Neil 119lbs for the cleans (power)
17lbs in the vest, bar dips

James: 45lb cleans
Assisted Dips

The timer fell and reset to 0:00, so est. times were ; James 10min. Neil 15min.

115# Cleans
bar dips
22:22

Got the flu, this will have to wait.

Subbed dumbell thrusters with 5lbs per hand, assisted dips with 135 lbs.
9:45.

not feeling it today so cut back

cfwux2rds 15reps of squats, pushups,situps, back ext, 10 jumping pu's

wod
21-15-9
135lb hang power clean
regular dips

time 13:00
definitely need a rest day.

6:24 (PR) as rx'd with full squat cleans.

super-mod Diane
full cleans w/ 100lb 21/15/9 all broken
ring dips 16, 13, 8 all very broken

tried to equalize clean time with dip time

total 18:46

Mike Donnelly

33:19

Clean 137 pounds, 10 reps
Clean 127 pounds, 11 reps
Decline dips, 42 reps
Clean 127 pounds, 15 reps
Decline dips, 30 reps
Clean 127 pounds, 9 reps
Decline dips, 18 reps

49/195

115lb hang squat cleans, ring dips as Rx'd.
9:13

M/28/230#

Clean: 135# 21-15-9
Dips: 63-45-27

11:39

All sets broken like glass

B0dyweight 175lbs

Elizabeth: 15:30. And I had to power clean after the first ten reps, my lower back was singing an aria.

17:36 give or take as my watch stopped and i caught it at 3:56 and took it off.
subbed 121lbs but full squat cleans this time on all reps.
Thanks to AFT and AFT Mommy for coaching/encouragement.

not bad after a 14hr work day

Bryan: scaled 105lbs --7:54
Jon: as rx'd --6:23

Subbed 115# clean

Subbed 4 dips for 1 ring dip
84, 60, 36

25:30

Brilliant Video. Thanks.

OOOOHHH-YAAA

Subbed 115# for the 135#
1st Set - 8:01
2nd Set - 6:30
3rd Set - 3:19

Total time: 17:51

21-15-9 of

135 # clean
ring dips sub to reg dips
225 # deadlift
handstand pushups

all in 23 min
I didnt do the wod yesterday because of class so I combined them

I did this one immediately after making up yesterday's WOD, the clean was the limiting factor. I did however manage full ring dips for the first time since breaking my elbow, so I'm happy. Can't wait for next time!

22/M/6'0"/165#

Dropped weight to 95#
19:49

43/165#/5 9

115 cleans
25/20/20 parallel dips

Next time I'll sub for ring dips 3:1

age-40
bwt-215#
time-9:46

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

As Rx'd 27:26

8:26

Age 51/BW 240#
subbed 95# for cleans and 3:1 bench dips for rings - 12:06

Did OHS workout this am, then skiing uphill 3 and a bit miles (and down of course) then back to the gym for this one...methinks I am a bit tired. So, CFWUx1 and clean practice, then:

BW 127

65# cleans, ring dips negatives/jumping-type assist

15:02, compared to 17:15 for last time. I'm happy with that.

21-15-9 reps of:
Power Clean 135 pounds
Ring dips: sub pushups- 42/30/18

Time 14:12

Male / 48 yrs / 172lbs / 5'10"

21-15-9 reps of:
Power Clean 45 pounds
Ring dips

15:30

28 yom, 185 lbs

Subbed 66 lbs of salt for olympic clean, ring dips as rx'd.

Sets broken (5's clean, 3's dips).

--"Elizabeth"

I almost passed on this one today. Glad I didn't.

Great WOD.

Subs:

100lbs in lieu of 135lbs cleans
~95% of the ring dips were slow negatives

All sets very nicely broken.

24:41--

95 lb power cleans
dips with legs on bench
14:55

Joseph A.M.
135 squat cleans
dips with legs on bench (due to facility, not strength)
14:15

Deadlifts
305 X 3
305 X 3
305 X 3
315 X 3
315 X 3

Elizabeth
as Rx'd cleans pulled from floor and caught in squat.

15:15

Where can I buy a set of rings!!

8:13
Still working on clean form, scaled to 95#. About 1:30 faster than 12/30/06 w/ same weight.
-John 32/5'10"/170

40kg Cleans from floor and bar dips : 14 min.

Previously: 13min, first workout in 2 months where I did not make positive progress. Think I am getting a bit exhausted...

Using 50kg for Cleans (110Lbs) and bar dips

6.25

Its 1930 here and still 30 degrees C. Lots of sweat.

70lb cleans
jumping ring dips

13:49

did hang clean with 135... the rest was as rx'd

4:58

rock out with your cock out and be the rock star that you are!

as rx'd --> 19m 37s.

115# cleans
regular bench dips
21-15-9
10mns

6'/175#/25yom

7:49 as rx'd.

3 minutes faster than last time.
15-6, 15-6, 6-5-4, 15, 5-4, 9

#205 Mary. Check out my earlier post: #92.

37yo m 165#

CFWU x1 (30pu,30su,15be,15ohs,10pullups,stretch)

Elizabeth:

135# cleansx4 then 115# cleans for the remainder
ring dips
21-15-9 (all clean sets broken)
13:07

CFWU x 1

bw 148#
9:08
cleans with 105#

40 yo m 162#
11:50
cleans w/ 135# but poor squat (more like power clean)

21 yo male, 175#

21-15-9
105# cleans and 3 dips per ring dip (no rings).

Didn't time myself because i had to go across the gym to do dips and im still getting used to cleans with a good amount of weight. Still, i went as fast as i could so it was still a good workout.

135 lbs PowerClean
parallel dips ( sub 2 to 1 )

all sets broken

17 minutes

age 17 bw 165

cleans done at #115(+ #10 from last time)

total time 9:00

16:03 with following mods:

1st rd - 6 x 135 lbs, 9 x 125 lbs
2nd and 3rd rds - 125 lbs

Mentally and physically weak today

135lbs cleans
63-45-27 dips

30 mins

95# cleans all broken
ring dips first two sets broken
8:50

115 lb cleans, ring dips. Forgot my watch.

23 minutes, scaled.

21*95
15*115
9*115

Love dips, hate cleans.

OPT Mommy - 7:32, kneeling push ups and 20lb db hang cleans
OPT - 6:58, 40 lb db hang cleans and dips

14:50 as Rx-ed with full squat cleans and ring dips. First time at full weight with squat cleans so pretty happy with this.

Cheers, kempie

20:03. Had to sub pushups, so did Cleans as rx'd and pushups 80, 55, 35.

21-135lbs
15-115lbs
9-95lbs
My technique didn't feel right with the heavier weight.
did regular bar dips instead of ring dips.
Total time about 35minutes

21-135lbs
15-115lbs
9-95lbs
My technique didn't feel right with the heavier weight.
did regular bar dips instead of ring dips.
Total time about 35minutes

BW: 210

As Rx'd -- Hang Power Cleans

3:21

26m/198#
subbed 65lb cleans, 2:1 bar dips for ring dips

26:07

DONE Jan 27

bw-197

wu
10x bar backsquat, frontsquat, overheadsquat
Burgener wu

wod-Elizabeth

21 cleans @ 135#
21 ringdips
15 cleans @ 115#
15 ringdips
9 cleans @ 115#
9 ringdips

17:24

The first 21 cleans @ 135# and 21 ringdips took me 8:34, doing groups of 2 or 3 reps, so I scaled back weight to get more metcon. The rest of the cleans @ 115# got done in groups of 3 or 4. All the ringdips were in groups of 5 or 6.

First time I've actually done this one. I've always managed to miss it for some reason. Can't say that I like it much.

MC

Age: 23
BW: 180

Substituted 3 x bar dips for ring dips and knocked weight down to 115 lbs. Legs were absolutely killing me after a full day of snowboarding.

Time: 16:34

14:51pr previous best 18:53
Cleans from ground

16.13
No bar at home so I scaled up reps to account for less weight. Did 26, 19, 11 reps of 2 x 55lb KB cleans, ring dips as rx'd.

As rx'd,

135lb Cleans (hang), all sets unbroken
Dips (w/ 40lb DB), 21 & 9 set unbroken; 15 set broken into a 10 and a 5

8:07

(sprinted to the gym in 1:42; jogged back at medium pace)

subbed chair dips x's 65 pd cleans
11:00

Subbed 95 lb squat clean and bench dips. 9:46...first time being able to complete with that much weight.

still sick so took it slow..
34:44
full squat cleans
unassisted ring dips

68lbs

1.5 hours of pick-up basketball

135 lbs squat cleans
63-45-27 dips substituted for rings

~20 minutes

Anybody live in New Hampshire??

CFWU x 3
Burgener x 2
95# Cleans 30-21-15. 2/3 I got a decent squat,
Subbed with bar dips x 3
19:36

Subbed 115 lbs cleans and 2x bar dips.

18:14

Subbed 115 lbs cleans and 2x bar dips.

18:14

15:58
subbed 2 45# dbs.
subbed 2:1 parallel bar dips

30 seconds slower than last time.

Subbed 95lbs and 3:1 regular dips - 12:54

200#
CFWU
22:43
Cleans: 7,7,7;7,8;5,4
Dips: 10,6,3,2;8,7;5,4

elizabeth

as rx'd. first time with ring dips. Much better than subbing 4x the amount of bar dips like like.

13:06

m 34 bw 164

last month 9:55

Same modification as last month before. Using new rings and doing more a power clean than a clean and 115 instead of 135.

This month 7:32.

I'm destroying my old Elizabeth and Diane times.

forgot to mention that i also did double the kneeling push ups (42,30,18)

Bill 46yom 180bw, Charlene 42yof 140bw

Worked out in the Garage again but temp up to 32 here in balmy Michigan.

3 X CFWU (- dips)

Bill 135lb Clean (all sets broken but new pr for weight)
Ring dips
18:24
Charlene 65 1st set, 85 2nd set, 95 third set
Ring dips
20:15
crushed!

33 / 230#

20:00 (last time 25:00)

subbed 63 triceps dips, 45 and 27 parallel bar dips as recommended.

Jeff-As rx'ed 9:43 Cleans broken 12-9/9-6/9
Charity-Sub 75# Cleans assisted ring dips (toes on bench) 18:20 PR by 7 minutes!!

37 190lb

135lb squat cleans
63-45-27 bar dips
20:50

13:45 as Rx'd

29/185

Sub'd 115# and 4 to 1 regular dips!

22:24

CFWU

-80 odd dips broken into sets of ~6
-half hour of clean practise

Wrists still sore from messing up that clean last week, so I've gone completely back to the drawing board on this exercise.

CFWU

-80 odd dips broken into sets of ~6
-half hour of clean practise

Wrists still sore from messing up that clean last week, so I've gone completely back to the drawing board on this exercise.

stephane 29\195
Squat clean
Bar dip
17:38

Time of 16:24 Did cleans with 115lbs, rest of workout as r'xd.

Mike: 95 lbs cleans, 3X1 bar dips really. Form is still questionable at best, having trouble staying back on heels...any ideas? 20 min.
Erin: sore wrist: so modified Murph 8:00 min rows with 50walking lunges/50 back ext, 20 sit-ups, 300 air squats.

Age 34 / BW 147#

As rx'd:

13:09

WOD-
11:49

21 Reps at 131#
15,9 at 121#

Standard Dips

85# cleans
18:02.. dips broken all over the place:(

have done Elizabeth in the past with rx'd weight, but with power cleans

Today did squat cleans with weight at 95#. I have got to force myself to learn the squat clean. I wig out at 135# when attempting these.

16:40

5 min. slower than best

as rx'd
9:59

47/M/155/5'8.5"/620
85# squat clean from the floor (up 20#)
ring dips with toes on bench for balance

15:14

Will try to add ring dips to CFWU on those days when I have time to set up.

J: 7:46 (pr) full squat cleans
Cleans broken 17/4, 4/4/4/3, 3/3/3

"Elizabeth"

21-15-9 reps of:
Hang Sqy=uat Clean 95 pounds
Ring dips

Total time = 18:00

Joey:
-Squat Cleans: 95lbs (sets of 5 to 11)
-Ring dips (sets of 4)

Paul:
-Squat Cleans: 95lbs (sets 5-10 need work on squat)
-Dips: -114lbs

Andrea:
-"Hang" Squat Cleans: 20lb... then silver bar for last set of 9 reps
-Dips: -120lbs

As rx'd.

16:05

Age - 31
Ht - 68"
Wt - 230# (22%)

CFWU(12) x3 - 16:49
Rest - 10:27

WOD - scaled Elizebeth: 21-15-9 of 95# cleans, ring dips.

Round 1 - 7:41
Round 2 - 8:30
Round 3 - 6:48

Total - 22:59

Cleans are still ugly but getting better the more I study the proper form. Still doing the split into groups of threes with some rest in between.

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

From Oct. 18, 2006

BW: 235 (23%)

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

Total - 22:45

11:40. did 2 x dips on regular bar with 30lb assist.

11:40. did 2 x dips on regular bar with 30lb assist.

Age 35
BW 184

23:01

22 mins
45lb cleans
assisted/bench dips. reps: 63, 45, 27

23:46

previous = 16:15
previous = 29:00

m/ 29 yoa/ 255 lbs.

1. Warm-Ups
-45 lbs cleanx 10
-Push-Upsx 10
-95 lbs cleanx 8
-Push-upsx 10
-135 lbs cleanx 3
-Push-Upsx 10
-185 lbs cleanx 2
-Push-Upsx 10

2. "Elizabeth" with the following sub:
200 lbs clean instead of 135
-Round 1
200 lbs cleanx 21 singles with :20 to :45 seconds rest between reps
Ring Dipsx 21 broken into 3x 7

-Round 2
200 lbs cleanx 15 with 7 doubles and one single,
:45 second rest periods
Ring Dipsx 15 broken into 3x 5

-Round 3
200 lbs cleanx 9 broken into 3 triples with 1:00 rest
Ring Dipsx 9 unbroken

Time: 31:55.

This is almost 14 minutes worse than last time, but last time I did power cleans. I've only done full squat cleans one other time and then I only worked up to 185 for a single. So I figured I'd work for form on this wod and not worry too much about my time. Plus I have Shootfighting tonite so I didn't want to blow my cardio wad.

3. Static Stretching
10:00

21:00

Full squat cleans.

This wod will be the measure of my success at CF. Ring dips tough for me and full squat cleans took my breath away. I can do better.

44/215

15:52 with Subs

Used 95# instead of 135#
Did 2x regular dips instead of ring dips (i.e, 42/30/18 reps of reg. dips)

Splt times:
rnd/cleans/dips
1/5:28/1:43
2/4:54/0:38
3/2:38/0:30

Notes: Performed 1/29/07. Most clean sets broken at 3-6 reps. Dips were strong; broken in rnd 1, but not rnds 2 or 3.

cfwux3(-dips)

(85# cleans)
17:06
slower than last time,but did all ring dips as rx'd

M/30/200

Warm-up: 1km row, Burgener Warm-Up x3

21-15-9 Power Cleans/Diamond Pushup (no rings, or dip stand nearby)
95# Cleans broken - 12-9 / 11-4 / 9 (Didn't know I had the wrong weight...)
Pushups unbroken
Time 6:39

14:48- work out interupted by custodian- I was happy to have an excuse- gotto beat that 9:30

13:30 last time
two days off over break-
p.r. 9:30

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds (subbed 95 pounds)
Ring dips (subbed regular dips)

15:12

Sub 75 lb Hang Clean: 17:45

skipped due to travel.
last time: as rx'd
11:54

BW 58kg

32.2kg cleans
assisted ring dips

8:50 (a bit weak and tired from vomitting the day before)

22:45
165# male, age 28.

Cleans as rx'd (135#).
Did not have rings so did 63-45-27 dips.

17:26 (0:50 better than last time)

95# full squat cleans
42 parallel bar dips (16-14-12)
105# full squat cleans
30 parallel bar dips (12-10-8)
115# full squat cleans
18 parallel bar dips (10-8)

approx. 16 minutes

85# cleans (1/2 were full squat, 1/2 power)
ring dips w/ assist

reps as specified.

TSCHANZY 44YOM 170LBS 1/30/07

AS RXed

15:42

TSCHANZY 44YOM 170LBS 1/30/07

FORGOT TO SAY 1ST TIME FOR THIS WO

1/30/07

Bw 189

21 Clean 95 pounds
36 Bar dips
15 Clean 95 pounds
15 Bar dips

18:24

Legs so worn out from last two workouts just could not go anymore.

sub'd 95lbs on cleans, used rings for first time (holy s%@#). My timer cleared before I had a chance to see it, so no idea on time.

29 yo/ 195 lbs.

as Rx'd in 8:31

Time: 14:18

Over a minute improvement.

DDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDD
27.07 as rx'd
DDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDD

12:45 as rx'd

Brandon - 10:28. First time with 135 cleans. Assisted ring dips with toes on bench.

Marie - 19:21. Did 62-45-27 dips with 115 lb assist and cleans with 45 lbs.

Male 30 yrs 74kg

Clean 155 failed at first rep
then 100 x5
then 60 x 15

Ring dips 3
then with one green band 5
then with 2 green bands with hands out to help 13

then Clean 60 x15
Ring dips with hands out 2 band assist 15

then clean 60 x9
Ring dips with hands out 2 green band assist 9

Total time 26.50

27:17
rx'ed
iam working on it!!
34 m 200lbs.

cleans were better than last time
dips very broken!
last set reg dips
13

42 yoa, 186 lbs.
CF w/u minus dips.
Scaled cleans to 95 lbs., ring dips
8:20

Thanks Coach and Lauren

(done 1/30/07)
24:08...HR avg 159 max 175
Sub 115# squat cleans. Mostly reps of 3. Ring dips not too difficult.

14:48 got interupted during first set of cleans and used that as an excuse not to push it through the rest of the workout- those cleans really take my wind away.

last time-13:30

p.r. 9:30

18:02 3x1 dips

made a mistake did 225 lb. sumo instead of cleans

Subbed 3x bar dips (+CFWU)
~20 minutes

25:56 almost as rx'd (had to do power cleans because my knee was really sore).

did this on 2/1
AM
was really tired.
Subbed 95# cleans
and assisted dips (1:1)
11:35
really poor strength wise...

9:23 as rx'd.

5:32

Full 2 minutes faster than last time

CFWUx2 +Burgener WU in the middle

Modified Diane
21-15-9 of

135 Clean and Jerk
dips
kip pullups

Didn't have time for 3-1 dips, and My planned max-effort Presses
So, I became creative, and made this one up.

24:09

16:12 as scaled

115 lb cleans, mostly pc
1:1 dips

17, 225
as rx'd
thought it was power cleans but wasn't sure sorry
4:47.84

115# squat cleans
2:1 bar dips
16:30

Immediate faiure. Nothing left in the tank from deadlift and OHS workouts....poor nutrition contributing. Did about 15 cleans and called it a day. I am quite disappointed in myself.
Will skip rest day and hit shoulder press tomorrow.

21/15 135 pound squat cleans and plain bar dips. I couldn't finish the last set due to time constraints (I was dead tired also, so it would have taken a while). Time: 22:55. All sets broken. Some of the squat cleans became half-squat cleans towards the end.

Didn't have it going today. Fighting off cold and post SuperBowl Party hangover still lingering.
Did 1st set with 135# then scaled back to 115# for the rest.
Did dips on regular dip station.
35 pathetic minutes...

7:30
sub'd power cleans

33m/195lbs

Had to do 95 lbs instead of 135 lbs. Not strong enough yet. Did dips instead (3 times).

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

19:14

probably 30 min
135 lb clean
assisted ring dips

m/ 30/ 6-2/ 245

22:52

I subbed 185 clean for 135 clean.

Hello,

Hello,

comment5,