Shoot, no rings at the fire hall!

Ditto!

no rings, so thats like 135 bar dips? i don't see how that can happen.....lookin forward to it!!!

Great video!

Yeah my buddy just got rings from his girl, as a thank you present for popping the big question. I will have have to workout with him so I can use his stuff.

Congrats Nolan and Annie

Hey I know this isn't really the place to ask this question or start the discussion, But

What are everybody's favorite workout tunes? I am playing around with my itunes trying to make crossfit appropriate playlists. usually the videos have prety good music. I personally like Rage Against the Machine (please spare me the "they're communists" posts, Metallica, prodigy, some rap, just wondering if anybody else had any favs.

This is gonna be a smoke check...

I've got a bit of a dilemma on these cleans. After talking to some of my buddies that do a lot of oly lifting, and watching them in the weight room, I've noticed that they all start with legs almost extended (just a slight bend, with back still in what looks to be an acceptable shape, not arching down), and all of the crossfit demos show starting in a squat position. Why the difference?

#6,

I like listening to songs with a really heavy beat while I work out, so I've made a mixtape of LCD Soundsystem's "45:33" for the cardio days, and Eliot Lipp's "Tacoma Mockingbird" for the lifts.

It's all electronica, but it gets it done.

Alex - You can't go wrong with Linkin Park: Album "Hybrid Theory."

#1,

Had the same problem at my station. I made some rings from webbing, rope, caribeaners, and electrical pvc pipe as a handle. about $42 spent the guys love them. Muscle ups are a little awkward on the PVC.

#6,anything Pantera, Deftones, Sevendust, Etc.

ya! I love Elizabeth!

April 10th marks my one year anniversary of Crossfitting, and what a year it has been. I was a competitive gymnast for 7 years, and after I retired from the sport I started with the traditional bodybuilding training style. Last year a trainer at my gym approached me about training with him, and he explained the CrossFit philosophy to me, I thought it sounded interesting so I signed up for a few sessions. Our first workout was “Cindy”, and when he told me I would keep doing pull-ups, push-ups and squats for 20 minutes with as little rest as possible I thought he was nuts. Cindy kicked my butt, I did 11 rounds and was sore for over a week. I never wanted to do a workout like that again. It brought back the same feelings of complete exhaustion I would feel right before the last tumbling pass in my floor routine. We all know that feeling; the moment you think you cannot possibly continue, but you somehow manage to pull through. It’s a feeling I have learned to now love.

I avoided CrossFit on my own, until an old gymnastics injury resurfaced a month later. I was unable to run, and was a bit freaked out as I used to be a cardio junkie. I started incorporating more CrossFit metcon workouts in and realized I was leaning out and building muscle, all of this without hours of cardio and weight training. How could this be happening? Needless to say it was from that point on I was sold. I decided to learn as much as I could about CrossFit, I watched the videos, read the journal articles, learned the Olympic lifts, and got really excited when I saw that CrossFit included things like L-sits and handstand push-ups. In the past year, I went from a 65lbs deadlift to deadlifting more then twice my bodyweight, the 11 round “Cindy” I started with is now at 26. I love that every single WOD challenges me, and fulfills that little competitive bug I can’t seem to get rid of. I think I am in better shape now then when I was as a competitive gymnast 10 years ago.

Also, as someone who has always tried to disguise their typical gymnast body, it’s very refreshing to see strong yet feminine women like Eva, Nicole, Annie etc., on the website and in the videos. Now instead of being embarrassed, and trying to lose muscle in the legs and booty, I’m trying to build some!
Anyway, sorry for the long-winded ramble, what I am really trying to say is, thanks Coach! Looking forward to another year of CrossFit!

#9, I downloaded the LCD soundsystem 45:33 off of itunes, thats pretty good stuff, I think I will like running to it, the beat does keep you going. any other music suggestions???

tomorrow will be a fun day to start WODs! hope everyone performs to their best!

#6: Everyone knows the all time best album to lift weights to is ACDC's, "Back in Black." At least those of us old enough to remember vinyl albums and cassette tapes...

i find that old new york city hardcore will motivate me even on the laziest days

Why listen to music when you work out? I've never been one to go along with the crowd (perhaps that's one of the reasons I like CF - especially when I do it at the big box gym where no one else is even sweating)so I don't listen to music while I work out. I like the absence of specific noise. Earbuds blasting in my ear are a distraction when I'm trying to concentrate on an exercise. Instead of using music to help me get through a routine by distracting me or "motivating" me I use my own internal motivation. When I run outside I want to be alert to what is going on around me. An iPod only cuts you off from the world and makes you less aware of your surroundings. That can be dangerous.

#18: I like the music to drown out the ragged breathing and wheezing that emanates from my chest...

Shoot. I just watched Battle Royale. That should keep me going for a couple of days w/out music. Really heavy movie. PS I'm more of a metal head (3 in. Of Blood, etc) but the stuff that really gets me going is crunk. If they would let me play "Going Down" by yung Joc at the Y, I'd go nuts and do the filthy 50 in 5 minutes. Haha I wish!

Anyone recommend a place to buy rings?

Comment #8 - Posted by Aaron at April 9, 2007 07:26 PM

What you're seeing here in the clean or snatch is what the vast majority of good competitive lifters use. It is essentially a Bulgarian style starting position butt low, chest high, shoulders back - this generates a good stretch reflex as the bar comes off the ground potentiating a strong triple extension. Delivering good momentum and elevation in to the bar.

Basically its very efficient when done properly!

Lastly we're for the most part students of Mike Burgerner (http://www.mikesgym.org) this is how he teaches the lifts, and he teaches at the highest level of the sport, he's darn good at it, and a good friend to many of us.

Here is a video from the Arnold Open, it displays a wide variety of techniques for the lifts. Subtle nuances between each and every athlete, but most successful lifters use techniques very closely resembling each other, if not virtually identical. Starting positions differ, the explosion point invariably ends up being the same.

http://www.youtube.com/watch?v=mWUH7qCfAIY

Watch this video of Pyrros Dimas one of the most successful weightlifters of all time, his technique displays essentially what we are attempting perhaps feebly to perform:

http://www.youtube.com/watch?v=xVB_rQFSsEg

Do your best!

Yung Joc works out at my gym in Atlanta. He was in there today with one of his guys. They were working with a trainer doing traditional bodybuilding type stuff. They didn't break a sweat that I could see. Definitely not CF'ers. His partner's bling was a gold cross that must have weighed a pound. Probably would have hit him in the head and knocked him out if he would have tried box jumps.

Wu-Tang again and again

Question:

If 150# is my 1RM for clean... what weight should I scale to? I think I could do 135#, but I'd have some horrible delayed onset muscle soreness!!

Should I do the most I can do quickly? is there a given %age of 1RM for WODs?

#21

I just received my rings from ringtraining.com and they are beauty. Great setup and a good price, can't go wrong. check it out!

are these full squat cleans or power cleans as rx'd

Alex,
For Tabatas, System of a Down. Anything off Incubus "S.C.I.E.N.C.E" or Avenged Sevenfold for the normal WODs.

#6 - I love to listen to Bouncing Souls, Operation Ivy & Nekromantix while working out. Rage is also fun for those lazy days.

Anyone care to comment on the difference between a clean and a power clean? Thanks in advance...

you're crossfit famous Steve!

#6

Unearth (this time was mine)
Sepultura (atttude, cutthroat)
Pantera (mouth for war - mullet metal rules!)
Tool (parabola)
KODO (wind from the steppes)- kind of weird, but if you visualize a mongol warrior rampaging on horseback, it works
Roger Allan Wade (if you're gonna be dumb)

#31 Jason from the FAQ:
2.15. What's the difference among the clean (and snatch) types?
Squat clean aka Full Clean aka Clean = start from the floor, catch in a full squat.
Hang clean = start from the hang position (above or below the knees), catch in the full squat position.
Power clean = start from the floor, catch in a quarter or half squat position aka the power position.

FAQ's are tight... they answer lots of questions...

Steve....cute pic

Gotta love the platform for the coffee/glasses/WOD log (notice the pen and paper)on the Plyo-Box in the background. If it isn't being used as a functional piece of equipment, it is being used as a functional piece of equipment!

Still no access to weights other than 35 lb dumbbells until I get home. I've been kicking the crap out of my legs the last couple of days, so today I figure I'll race my girlfriend around Naples Island in a kayak. It's about 4000m. Might try some single-arm snatches with the dumbbells or something like that first.

#12 Nadia: Great story! That's the sort of stuff that keeps the rest of us chraged up.

* * * * *

OK, here we go.

Time: 21:04

Cleans as rx'd.
Dips were pretty shallow - upper arms were a looong way from perp, especially toward the end of each set. (What you call a shallow dip? A dupe, of course.)

I could be doing the cleans a lot quicker if I had the moves learned - but right now my cleans are pretty dirty, even under the best of cirsumstances. Don't mind being slow at this stage, but I'd rather not hurt my back or shoulders.

I dont have rings. How many bar dips for each ringdip?

Ooh that sub for the ring dips is gonna hurt. I think the sub is intended as a punishment or 'incentive' for people to get themselves some damn rings... anybody know how to bend pvc?

The two albums I listen to more than anything else while doing WODs are
Unearth: The Oncoming Storm
Assemblage 23: Storm

When the filthy fifty came up a couple weeks back, I remember an Assemblage 23 song coming up during the burpees with these lyrics:

You don't deserve it
You haven't spent long enough in these shoes
You haven't earned it
You haven't nearly paid your dues

Loved reading your testimonal Nadia. Looking forward to looking back when I've been doing this for one year myself!

23/m/170#

CFWUx3 - dips

13:31, cleans @ 115#

Modified CFWx2 (fewer dips) and Burgener WU
as rx'd 15:07. About 1:30 faster than last time. Dips easy (relatively!), cleans HARD!
Back from a few days at Victory Base Complex, where the gym really sucked for CF stuff. Glad to get back to my little hole!

#6:
Mastodon "Blood and Thunder"
Tool "Stinkfist"
Meshuggah "The Mouth Licking What You've Bled"
Skinless "Trample the Weak, Hurdle the Dead"
Iron Maiden "The Trooper"
The Clash "London Calling"
Dropkick Murphy's "Im Shipping Up to Boston"
The Dillinger Escape Plan "Destro's Secret"
Cryptospy "Warm Hate, Cold Blood"
Anything by Kylie Minogue

This is guarenteed to make you go sub 1:30 on a 500meter row, be able to do 15 consectuce ring handstands, and run a sub 5 minute mile in the same workout. Good Luck! RLTW! matt

Alex #39
Cut some 1" (outside diameter) into 23" lengths. Fill w/ as much sand as possible and tape the ends. Bake at 350 degrees for 10 minutes. Then wrap the pvc around a large coffee can and hold in place for a few minutes (thick gloves are a must!) Thread 1"inch tubular nylon (from a climber friendly sporting goods store) thru the pvc twice, and you're set. Email me for pics or more detailed instructions if you want(add a "u" after the @ symbol of my email)

per #42, that is "consecutive", vice "consectuce", which is latin for "whale's vagina" sorry for the mistake.

20 yom 190#

CFWU x 3 (- dips, + wide base pushups)

19:20

Cleans were good, form is getting a lot better which makes a HUGE difference.

Don't have rings, so did 63,45,27 dip stand dips to chest below the bars....that was rough. Needless to say those were broken up.

15 minutes, used 115 lbs for first 10 reps, then dropped to 105. Dips as rx'd.

Hey all,

I'm new to the way you write your rep schemes, does that mean, a set of 21, set of 15, and a set of 9?
or a set of 21, then 20, then 19, then 18...and so on??

thanks

Cleans 21-15-9,
Dips 63-45-27
17:24

I manufactured my own dip station but it pinches my chest so i think i have the two bars to close together. Does anyone know What the distance apart is on the grips of a standard dip station?

Hey #6, #32, and #42 Share the Wealth! Let us in on an MP3 Download!

As designated (sq. cleans)...7:48.91, rested 2 min. (changing shoes) then tacked on a 5K (19:03.05).

"Elizabeth"
Time: 12:35

CFWU x2, no dips.

I got through the 21 using 115 lbs, I had to stop a couple times, then did 21 bar dips. I started the second round with 115, but my lower back was killing me. I tried going down in weight, but I couldn't keep good form so I stopped. My lower back is sore as hell. I did 15 and 9 of bar dips, then ran on the treadmill for a while. I think I've been dehydrated, because my unning sucks lately. I need to up my water intake.

Oh by the way. I went to a water park with my 5 kids for the weekend.
Definition of Functional Fitness: Throwing my 8 and 9 year daughters across the pool for about an hour and a half (Wall Ball). Having 5 or 6 kids trying to hold me under in the wave pool (Thrusters). Giving my daughter dolphin rides for a good half hour (Pushups), and crawling through these tubes in the dry park area for an hour. And living to tell about it. Beer never tasted so good.

age 40
bwt 210#
20-15-10
135# cleans(a2a)
60-45-30 regular dips
time: 20:55
Had to break things up a bit; did sets of 5 on cleans and sets of 10 on dips.

cleans @ 135#
bar dips 63-45-27

18:23 all sets broken. Form on cleans needs some serious help.

no free weights or rings available, so i had to improvize. i did what i am calling "colleen"

21-15-9 for time
splays
kettlebell swings
thrusters

i used my 1 pood KB and 2 10# DB for my thrusters. 16:34. pretty good for met con.

23, 6' - 173

WOD as Rx
21:55

42yom 160#

20:31

125# Cleans - still not low enough...somewhere between a power clean and cleans

bar dips 65-45-30

10#s heavier on the cleans and 4 minutes faster than last time.

5:47

"Swinging Elizabeth"
Subbed 40 kilo American style swings

!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
ELIZABETH: 15:20
CFWUx3 (light on dips)
135# Cleans 21(9/5/3/4)
Ring dips (sub 3 fer' 1 bar dips: 21/10/5/6/5/6/6/4)

Cleans 15(9/6)
dips 15 (5/9/6/8/4/3)

Cleans 9
dips 9 (13/5/6/3)

teethpaste wouldn't line up with the teethbrush in post WOD clean-up. Brushing teeth before hand not advised as sub . . . going throught the day with near-vomit breath is not advised.

subbed reg dips for ring dips

7:40

+ 14 lb weight vest

m/38/145

As rx'd
10:08

When the WOD says cleans. Is it save to assume that it is a power clean unitl fail then to squat cleans?

#6

search "Far Country" by Clutch on iTunes for the heavy lifts. Also "Milktoast" by Helmet.

35yom/155lbs

CFWU x3 -dips

19:50
Had to scale this down Brand-x style.
Cleans 95lbs
Bar dips x 2

Cleans 21 (10/4/4/3)
Dips 42 (20/14/8)

Cleans 15 (5/5/5)
Dips 30 (15/10/5)

Cleans 9 (5/4)
Dips 18 (13/6)

Although subbd I'm just glad to do it under 20 min.

On a side note, thoroughly impress by those doing it in the subb 10 minute range as rx'd or subbd 3x bar dips. You all give me something to shoot for.

#24

In my opinion, if 150 is your max clean, then I would do today WOd with 95 lbs. You will be able to keep the pace quicker, keep your form good, and I don't think you will feel short changed. Good luck.

146lbs/30yoa

modified CFWU x 3

as Rx'd:

13:57

Got my rings a couple weeks ago and this was the first WOD I could use them on. Now that I've done the "Elizabeth" WOD with rings and bar dips, I have to say the sub of 3 bar dips for 1 ring dip is unbalanced. I would say 1 ring dip is harder than 1 bar dip, but no harder than two bar dips.

Previous time with the sub of 3 bar dips was 17:32.

Love the rings.

15:28

scaled "cleans" to 95, broken
used dip bars

CFWUx3 (subbed tricep push-ups for dips)

1/2 intensity cycle (running in my first triathlon this Saturday):

21-15-9
75# hang power cleans (trying to save my legs)
Ring dips
12:00

Will L (#61)...the default clean is a squat clean. Power cleans are always designated as such. Do a search, you'll find this to be the case.

Remember, this is CF...when in doubt, do it the hard way.

CrossFit Edmonton

Chad Williams 25/174

WOD as Rx'd (power clean)

8:29

10:51
sub bar dips

Nadia, Great post! Thanks for the written Kool-Aid.

Thanks Matt.

7:23 split squat cleans with 135 lb./ring dips

34/m/100kg

Scaled, Brand X style - 110lb Cleans, 2xBar Dips

Took 29.20, everything was broken though.
Cleans - I could crank out 4 or 5 to start, then was down to 2 or 3 till done.
Dips - after the first 10, I did sets of 5 till done.

On the plus side, I managed proper cleans for the first time ever.

Oh, and I was very nearly sick.

#62 BrianG

Clutch is my favorite band. And Helmet's "Betty" album is one of their best.

Anyway, for lifting and for tabata's I like Pantera "Vulger Display of Power," or "Far Beyond Driven."
For longer run type exercises, Rush "Moving Pictures" is good or Clutch "Robot Hive/Exodus"

Also, quick question. When we do Elizabeth, do we split the sets? Like do we do 21 cleans then 21 dips, then back to cleans. Or, do we do all the cleans then do all the dips??

Great pic steve...a real crossfit guru

CFWU x 3 (-dips, + push-ups, + berg.)

As RXD:

16:42

All of the Dirty South Easter food, and two off days caught up with me. Spanked my butt.

WU: 20 min. run + CFWUx1
WOD: 14:56
POST: self-flagellation for slow, tired effort

#77, Blue Cheese: 21 cleans, 21 ring dips (or 4x21 bar dips); 15 cleans, 15 dips, etc. Have fun, live strong!

M/27/6'2"/150#

CFWUx2 minus dips

90# for cleans

No rings (yet! Robert #43 thanks for the
instructions man, I'll let you know how they turn out), and short on time, so just subbed bar dips for ring dips 1 to 1.

Cleans were broken, and wasn't going low enough. Have to concentrate more on getting the bar into a proper rack position too, getting easier though.

14min according to wall clock.

Back is like "wtf?!" since I did the deadlift WOD last night :/

38 YOM 205#

rowed 1000m on C2 (3:50)
3 rds of CFWU no dips, OHSQ 65#

Elizabeth with mods (no rings, subbed 3x bar dips)

20 minutes -ish (no stop watch today)
135# Cleans (10/5/6)
63 Bar Dips (21/15,6/11,10)

135#Cleans (5/7/3)
45 Bar dips (15/10,5/10,5)

135# Cleans (7/2)
27 Bar Dips (9/9/9)

I love the looks I get while doing cleans from the guys doing preacher curls or squat slides.

20:56

135lbs cleans, form much better...body very tired
bar dips 1:1

fully 9min slower than last time. something's fishy
Did the heavy deadlifts yesterday, that probably slowed me down

Age 30, BW 177#, 5'10"

Scaled to 115# cleans. Good rom on cleans and ring dips, all sets broken (bot not as much as last time)

15:50. 3:38 better than last go.

I'm amazed at my increase in strength and endurance on the ring dips in only 3 months of seriously training with them, and how it translates to the rest of my workouts.

Thanks Coach.

Is there any research or data on Crossfit members using HR monitors between workouts. There must be an optimal HR in which to rest when trying to reach certain goals. I.E. -- When doing Max Reps -- instead of waiting 3-4 minutes, is there perhaps an HR that you should be at before returning -- When doing a high intensity WOD -- and you throw burpees in the mix and you hit your max HR -- it seems that people will wait a minute or two, whatever amount of time until they can go again..is there an optimal HR.

I know the typical interval training HR zones and have done a lot of HR training for Triathlons but was curious if CF had done any work on the subject.

3 bar dips per ring dip

12:48

as rx'd 19:12

#6

System of a down are some pretty good heavy liftin tunes.

These Cleans, are they to be power, or squat. Would Crossfit specify if they were to be either? Not sure.

#6 Alex

I listen to a mixture of Metallica and Tool. My main play list is:

Metallica-Wasting My Hate
Tool-Vicarious
Tool-Jambi
Tool-Prison Sex
Tool-The Pot

on the wind down of a workout, I play Genesis

Bwt: 133

As Rx'd:

6:25

Did power cleans again. Maybe try squat cleans next time, I thought that last time though :)

beginner here. Scaled down to

21-15-9
- 20kg olympic bar cleans
- bench dips

it took me forever, almost 20 minutes, and folks I'm DRENCHED IN SWEAT.

Elizabeth kicked my ass!!!!!! :-)

Anyone have pain on their collarbone area during dips? I get some pain on my right collarbone towards the end of the set of dips. Is it the spacing of the bars for me? I use one of those machines where you can turn the bar in or out.

I'm a big frame with wide shoulders. 6'3, 207lbs. It hurts!

MAMA !!!!!!!

subbed weighted dips (25lb)

done in about 8 mins... halfway through someone came to ask me what I was doing. They then took my breathless reply as an invitation to converse further. I thus wasted a bit of time politely telling them that I'll talk later...

10:25

Bar dips no rings.
Power Cleans

5:33

Lots o' fun

22 y/old at 221 lbs
As Rx'd, full squat cleans + ring dips
23:05

sub 40 kg squat clean's. All but the last set broken. time: 16:07 min
have fun, Johan
note to self, next time 45 kg on squat-clean.

27 yo, 5'11", 177 lbs

Time: 21:30

This was about a 5 minute improvement over the last time I did Elizabeth. Still subbing regular dips for ring dips 1:1. They're getting better. Should have some rings by next month.

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

18:40

50/198/75"

115lb Cleans
Ring Dips
9:43

Rx'd 11:13
ATA cleans broken
Slower than last time but cleans felt better

CFWUx2-dips

75lb cleans, first 15, dropped to 65lb for remainder
most squat cleans, through did throw in some power cleans.

Ring dips first 15 assisted with red band, remainder dropped down to assistance with black band

17:01

#43 Before throwing PVC in the oven, be sure to open the windows, naaaasty stuff comes out of PVC when you heat it up.

Tim:

10:45 as rx'ed

135 on the cleans
63-45-27 bar dips
19:18

Tim S, you are about the 3rd or 4th person to ask that today. Read and learn...

First time as rx'd:

19:34

Crossfit Camp Buehring, Kuwait

Ken, 33YOM, 66" 160#

CFWUx3 + push-ups

clean 115
Ring dips

10:12

12:44

Sub'd 120lb on clean
x 3 on bar dips

Last effort was 14:31.

This time, I did not warm up. I scaled to 95# cleans and my time was 16:04. Go figure. Only thing I can say for sure is that my form was much better this time.

This is also week 3 of the Zone Diet and I need to tweak things a little. I'm down to %9 Body Fat and I have started adding 2-3 extra fat blocks per meal.

25:00

Ring Dips as Rx'd
21x88, 15x110, 9x110 on the cleans

CFWU
subbed: 92 lbs for Cleans, assisted ring dips
15:48

#94 Colin: I'm about your size and I used to have the same problem, intense collarbone pain when I released from doing a set of dips. While I don't have specific advice the problem has gone away recently, and it wasn't from doing a lot of dips. Which makes me think it was a muscle imbalance issue, so make sure you're staying well rounded and warmed up.

For today: 27yom/6'4"/218#
17min.

Subbed 65lbs and 3-1 ratio

16:25

next time use 75 lbs

no rings.....dips x 3.......16:52

19/170/6' M

I HATE UNIVERSITY GYMS!!! They're always packed!

It took me 35 min. to do everything, the last 20 were waiting for a bar to be freed up.

First time doing cleans, so I took the weight down a bit to 115, 95, then 110.
115 - 15 reps
95 - 20
110 - 10

Used the Gravitron; no rings available. Only used 25 lbs. off my weight. Otherwise, it was as rx.

21-15-9
had to do 3Xdips
16 min

first semi real Elizabeth...the others were with power cleans due to my own ignorance. M/205/29 - 2x bar dips

19:17

as rx'd
185lb

9:57m total

1st rd-3.44m
15 cl-1.57m
15 r dips- 2.24m
9 cl-1.03m
9 r dips- 48s

PPPPPPPPPPPPPPPPPPPPPPPP

Power cleans
10:00

PPPPPPPPPPPPPPPPPPPPPPP

Great post Nadia...I tried to e-mail you, but I am technologically challenged!! A true computer idiot!

Been sick with strep so missed Sat and Sunday WODs... decided to hit it hard now that I'm back. Did the 7 sets of 1 Deadlift:

315-405-405-405-425-425-425

supersetted with handstand pushup sets of 8 at beginning and then 5 as I tired.

Later workout: CFWU(Dips included)
WOD today as Rx'd

21 mins... very hard time and almost lost grip on the cleans ha! Fun times!

37yoM/5'8"/150 lb

21-15-9 reps of
65# hang clean (focus on form)
Ring Dips-toes on box (1st time for these)

10:14

I'm happy with my form on the cleans. Bumper plates arrived after my WOD, so I can finally start doing full Cleans and pushing weights upward without fear of control on the way back down from overhead.

Nadia - keep it up! Very motivating!

CFWUx3 (subbed push-ups for dips)

18:34 (subbed 125 lb cleans)

(Last time: 17:15 using 105 lb cleans and supporting my arms against the straps on the ring dips)

oh-boy 24:55
Didn't feel great today...3,2,1, GO!
Did full cleans, A** to floor
Sub's pull-ups for ring dips by mistake.

as rxd' 7:53

#94: Im a much smaller frame, but I sometimes get the same problem. I feel like it occurs more when my body leans forward(shoulders forwards of hips, about 25 deg) I could be wrong, I just get the feeling thats it for me.

M-6'1"-155lbs

Cleans(65lbs) 21-15-9
Bar Dips 63-45-27
23 min

26M 220# 6'3"

11:10

Can't do Dips due to old collar bone break so subbed Push Ups 30, 20, 10

Finished with light Front Squats to work on technique

No rings, so subbed 3x bar dips (63, 45, 27): 15:29

27yom
bw: 205

As rx'd

9:26

elizabeth

10:49 as rx'd

all power cleans -

b/c a squat clean is a missed power clean.

tabata row 854m, finished 1k 4:50, slow
3x7 power clean 115#, bar dips, t2b

M/28/6'6"/290

Scaled: 115# cleans, 2x dips on bar (mostly negative)

19:35

Clearly need to work on my clean form.

19:01

pwr-clns
2:1 dips

Lots of travel time

Age: 37
B.W: 162
WOD: as rx'd 12:28

13min 20sec - pretty much same as last time

45kg pwr cleans, and bar dips.

17:58
68lbs

33m/185#/6'/CF72

CFWU

Elizabeth As Rx'd in 00:12::03

13:59 with 115# subbed for cleans

All full cleans

2:40 faster than last time with 95#

Nicole: 75lb full squat cleans 18:00

#114 conorb
#128 solly

Thanks for the responses. It just started with me about a month ago I guess. Never really had a problem with it.

Solly, I'll try to keep my "leaning" in check too tonight see if that helps. If not, I know I won't be able to endure 3:1 ratio...lol

Alex- Music I listen to when I do listen is usually electronica stuff or House, the less the lyrics of any music the better when working out.

#12 Nadia Shatila- the was a great post, thanks for sharing.

#48 Moccasin Guy- My husband built our dip station for his size (he's 6'2", 250lbs, with a long wing span) and it is 48" high, 20" wide.

Kate

177lb male
ran 3 x 1k... 3:30, 3:28, 3:27
straight into "elizabeth"
Rx'd 8:23

21-15-9
135 lb cleans
(subbed regular dips)
22:25

BW 169

7:10

Was not feeling great this morning. Time was 4:45 last time.

CFWU x 3 minus dips and Sampson streatch

55 lb cleans
standing bar dips x 3

Time- 17:30

Last time- 19:03

Last 5 of the cleans turned into power cleans with 2 failures thrown in before turning into the power cleans. Yesterday I did a lot of 'Practical' cleans with moving bags of dirt, rocks, and patio blocks.
Dips are done now with my feet touching the box between each dip, and then a push off with my toes; I wouldn't really call it a jump, but it might be. :)

Kate

"Elizabeth"

21-15-9 reps of:
Clean 95 pounds
Ring dips sub parallel bar dips 63-45-27

20:01

Compare to 070126
21-15-9 reps of:
Clean 65 pounds
Ring Dips

15:30

age 17 bw 168

105# cleans
8:41

Felt like Deadlifts today so tried

3 rounds 5 each 275 DL, muscle-up, HSPU
3 rounds 4 each 275 DL, muscle-up, HSPU
3 rounds 3 each 275 DL, muscle-up, HSPU

wasn't able to complete muscle-ups after the 5's, switched to ring dips x 2, grip needs strengthening.

#94 Colin Re: Dip shoulder Pain

I had a similar problem due to dipping. I went to PT and found out that my form was bad. Because the dip bars were too close to the ground I had to double up my legs which caused my upper torso to rotate forward. The repetitive movement caused tendonitis in the shoulder.

Once I corrected my form and allowed the inflamed shoulder to recover I have not had a return of the shoulder pain.

WU
.5 mi. walk on treadmill
oly bar cleans
95# cleans
WOD
7:37
Partioned 135# cleans

21-15-9
52# power cleans
jumping ring dips

12:51

m/30/192

CFWU x2 (pushups for dips)

Subbed bar dips straight up (I'll get to my rings tonight to finish myself off). It's not that I don't like the work, but I didn't have my rings at the gym today, and it's a completely different workout if I need to go through 135 sadly broken dips. Besides, even a high volume of bar dips does not transfer to the stability muscles that get wasted on the rings.

Also power cleans. My form is a little better on cleans and I got through them better as a result.

14 mins (17 last time, but that was a bad workout)

A day behind. Not a real rest day did 7 x 400 meters at the track. Could not get lower than 1:30, think that I was feeling those deads. Traveling tomorrow, hopefully I can get some crossfit on the road. Have a good night.

35/M/205

27:44

33/F/140

40:17

Nadia - Those are some awesome numbers you've been posting and major improvements. Your post was just another testament to the fact that CF works!

20 kg clean, 21, 15, 9
Parallel bar dips, 21, 15, 9

Haven't done cleans before so I just used a 20kg bar. My knees were pretty sore (as I rested Sunday I did a 3 mile circuit incorporating sprints, lunges, squats, press-ups and other exercises yesterday) so I couldn't get very deep on the squat part.
Had to take a few breathers during the dips as well.
Felt pretty tired.

21 x 65
63 dips
15 x 65
45 dips
9 x 75
27 dips

Jay

Oops and forgot the time: 10 minutes more or less dead on.

Oops and forgot the time: 10 minutes more or less dead on.

Male, 23yo, 179lbs

115# cleans
ring dips

9:34

pre-clean & split jerk practise
wod-mod'f 135# power cleans, 10:24, last time 11:20 also power cleans
post-tabata push ups-total reps 86

46/M/195
RX'd.....8:48

cfwux1rd 10squats/5 20#mb squat cleans, 15 pushups, 10 situps unanchored/5kte's, 15 back ext, 10 jumping pu's

wod as rx'd
135 squat clean 21/15/9 all broken
ring dips 21(15/6)/15/9
time 9:51 pr by 1:35

very close to meeting the clown, but i am sure we will meet again sir pukie so don't fret.....

45 / 181

- subbed 115 # for cleans (1rm is 155 #). I had good intentions but after I did one rep at 135 #, I said no way can I do 45 reps in anything less than half a day.
- cleans were 'pseudo-squat clean' variety. I got all the way down, just didn't catch it in the full squat. Probably something like halfway down.
- ring-dips were way past parallel

20:58 - This was tough for me.

# 52 - sounds like a great day at the water park!

WOD as RX'd w/ Power Cleans:

PREVIOUS:
010126 9:31

TODAY: 10:07

CFWU 2x15/1x20-dips
subbed at 95#
dips x3 (broken)
Time 24:55--Brutal/all much broken

Extra abs/ kipping pull ups

SASASASASASSASASASASASASASAASASA

bw 165 age 38
Cleans rx'd
dips bar x 3
21-15-9
63-45-27
34:35

last time was 18:30ish
with 115# subbed cleans

Today

17:04
as rx'd

it felt good, but I need to push HARDER!!

28/M/185

11:17
subbed 95#. First time with squat cleans, not HPC. Didn't have the form previously. Now to add on the weight.

12:28
sub'd:
20 lbs db cleans
jumping ring holds

pre: CFWUx2
post: Tabata push up's total reps: 46

7:03 as rx'd

pre-CFWUx3
post-tabata push ups for total reps - 108
bwt-165

note: cleans(11+4+3+3)/(3x5)/(3x3), dips(15+6)/(6+3+3+3)/(5+2+2)
need to do 15/6 cleans,21 dips,5repsx3 cleans,10/5 dips and 9 and 9 to end to get sub 6 min

13:50
sub'd 115lbs on clean; most power

Kalani Ng
26y/o male
5'9", 195lbs

21,15,7

135.lbs power cleans
weight belt (for pull ups) dips

Time: 8:18

Note to self: Remember to do full cleans.
FYI: No rings so I took 2 belts (used for weighted dips) and hung them from some dip bars and did the dips on the leather back support section of the belt.

"I beat my body and make it my slave..."

Do you actually do the CFWU before every workout, or just warm up on your own??

Eric O, #145, that is an insane time regardless of how fast your last one was, are you doing power cleans?

Matt G, kudos for the run, I can't move for about 15 minutes after 'Liz.'

CFU
Workout as rx'd 13:45

37 bw190 w/bum knee

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

14:51

Subbed reverse curls & rope tricep pressdowns, time: 1 min. 8 sec.
Is that good?
JK

CrossFit Alex Crew:

Casey 6:07
Anthony 8:00
Rudy 10:15

All as rx'd.

17 y.o.
body weight 172
not enough strength to clean 135 so i cleaned 95 and no rings so i did bar dips 63, 45, 27

17 y.o.
body weight 172
not enough strength to clean 135 so i cleaned 95 and no rings so i did bar dips 63, 45, 27

M/159/48

1st time to do "Cleans"

Elizabeth

21 x 45 lbs
63 dips
15 x 45 lbs
33 dips
9 x 65 lbs
21 dips

18:33

17 y.o. 172 b.w.
not enough strength to clean 135, and had no rings so subbed with bar dips
95 lbs. x 21
63 dips
95 lbs. x 15
45 dips
95 lbs. x 9
27 dips

15:54:66

just got the rings from ringtraining.com. very nice, high 5
subbed 95lb cleans. forgot to start clock.
cleans are brutal

14:32
subbed 2 45# dbs.
subbed 2:1 parallel bar dips

33/m 210
cfwu X 3 minus dips

As rx'd 7:16.

If I could do the first round unbroken I could really save some time.

38y/o , 5'9" , 198lb

as rx'd 13:45
However, form went to crap by the last set of cleans. Broken sets on all cleans. Knocked out all dips straight per set.

Little over 1 month on Crossfit,
38 yom, 6'4", 200 lbs.

First Elizabeth, massively scaled.

Cleans- All Power Cleans. Did first 5 w/ 135 and realized I would not be able to finish all 45 reps w/ that weight. Dropped weight to keep the workout moving along

Dips- 1 for 1. Combo of assisted ring dips, jumping ring dips, regular dips and jumping regular dips

All reps completed. Time: 12:52

CFWU x2 (no dips)
20 min or so (stopwatch stopped on me)
110# cleans, tried to worok on form, never really done olympic lifitng, anyone got some good exercises to work on clean technique?
subbed 3x dips for ring dips

7:05 as Rx'd

M 50 69 178 CFT 715
W/U 1K C2 3:58, OHS & snatch practice w/PVC
WOD: 11:45
Subbed 95 #, bar dips 21-15-9
Very happy with form on cleans.
My callouses are heavy on my last two finger joints on the palm, and mid palm below my pinky. no callous below my middle and index finger. No grip strength problem, but wondering if this indicates a technical fault.

modified - no explosive movements yet.
225# DL and ring dips
7:05
DL - 11/10, 5/5/5, 4/5
ring dips very broken

pre - ohs technical work for flexibility using pvc
post - tabata push ups - total reps = 73

9:45 as rx'd

first Elizabeth, first ring dips... first time using my new rings!

thanks Jeremy (WFVD)

In my gym the bar is part of a safety vertical rack so can not be taken out to do things like clean and jerk. I substituted 135 clean with a 185 back squat. Any other suggestions!

ugly ugly ugly

first 'liz

125# cleans, switched to 115# for half of round 2 and 3
3x bar dips

16:24

need to work on my form to get these cleans in better, and need to not take 5 day xfit breaks!

As rx'd

9:44 with my shirt on.

18:21
135lb full squat cleans.
63-45-27 reg dips.
Lower back injury made for slow going.
Form is improving.

Executed the Elizabeth WoD in ~ 26:00.
Also did the Deadlift WoD from 070408: 185, 205, 225, 225, 245, 275, 275 lbs.

elbows still hurting so subbed a modified cindy

10 situps
10 push ups
15 squats

17 rounds in 19:59

Jon: 5:50
Joe: 6:27
Bryan: 8:18
Fritz: 7:50

All as Rx'd.

13:44

1st time doing this workout

First time doing cleans. I studied the video several times before doing it. What I previously had thought were cleans were in actuality power cleans.

wu clean w/45lb bar X 5reps, clean w/95lb X 3rep crappy form. Dropped weight to 65lb to focus on correctly doing the cleans right.

scaled "puppy" from Brand X

Clean 65lb, Bar dips 2X
21,42
15,30
9,18

excellent workout. My thanks to Coach Glassman and Jeff Martin

As Rx'd

6:41

23:10 scaled to 115# cleans; did deep armpit dips 1 for 1. Did this one on grit and guts. Feeling molto fritto. Grazie, Coach! BW:170 Y/A:58

Gaucoin, #176, I did power cleans. Squat cleans would probably be a lot slower for me. I'll probably give them a try next time. Thanks

38M

CFWU (no dips)

First date with Liz - subbed 50K (110#) cleans:
17:04

Cleans were quite inconsistent - some good, some just power cleans. Completely fried.

Sam

CFWUx3 (only 5 dips, though)

As Rx'd: 9:05

Lungs were burning as this was only the second trip to the gym in two weeks due to a nasty cold that just keeps lingering on and on and on....

I got my rings from Power Athletes LLC, they are the Elite rings. They work great. I had to added load bearing caribeaners (sp?) so that I can clip on to the pull up bar at the gym with out un-doing the buckle on the strap.

12:19

Subbed power cleans for full cleans and regular dips for ring dips.

11:26

great workout! started at 135, then after the first set went to 150, then went to 180. tough!! had "freak on a leash" by korn and "Anema" by tool Blaring in the ipod. got some strange looks but thats cool. maybe someone will get courious about cf, and start up!!321 GO 12:21

9.32 as prescribed.
squat cleans.
PB by about 90 seconds.

No rings do regular dips 10:00

As Rx'd=33:00

I need to expand my music selection past Jimmy Buffett and John Hiatt because I have no clue who these groups are. Bouncing Soul?...what the?

Sub'd 40kg Hanging Power Cleans and regular Dips

9:09

BW 65kg

Sunday: ran about 6.5- 7 miles as gym was closed due to Easter

Today:

21-15-9
65# Cleans
Had to sub 63-30-18 asst dips

1-26-06 time: 16:04
Today: 13:48

Always end up with a good bruise on my right clavical bone after doing cleans and thrusters. Not sure why just the right, but you can always tell when I have done my workout!

Erin

13:30 regular dips
#6 if you like something harder i like anything by it dies today or lamb of god...

160#/33yom

WU:(SS/15pullups/15burpees/15GHDSits/5HSPUs)x3
WOD: Elizabeth
I subbed 40# weighted dips 1 for 1 with the ring dips. Being relatively tall/thin (6ft/160#) I'd prefer to sub for strength over metcon right now.
Cleans were #135 but more of a power clean form.
(15:06)

Music: In light of today's WOD I listened to the "Sanford and Son" theme all the way through :)

37/M/190--Syracuse NY
As Rx'd: 9:17 (pr)...although a good number of cleans were "in between" a full squat clean and the slight dip of a power clean, so I suppose there's an asterisk on that time. (I sort of equate the power clean here to kipping the pullup...)

26:20 as rx'ed

did 15 135# cleans, then two more sets of three till 21
Got 8 ring dips, full extension (first time doing ring dips), then did sets of three till 21 (last two were self-assisted)

did 8 and 7 for set two
then 5x5x5

then did 6, then singles for set three for cleans
did three then sets of 2 till 9.

sweet sweet muscle failure......

plus side, there was a three inch pump on my chest/back from this workout (42" resting, 45" post-workout!)

Well, due to lack of equipment at the firehall I could not meet my long-time adversary, Elizabeth, so I created another WOD that I have now dubbed, 'The Worst Idea I've Ever Had.'

21,15,9 of 30lb Man-Makers and HSPU's=22:53

What a piece of crap that was, I was going for something metcon-like with the same sort of ass-kick I get from Liz but what I ended up with was me staring at the wet spot on the floor that my head is supposed to touch on the HSPU's. My arms were so smoked I couldn't muster any more than 3 HSPU's consecutively and that was at the very start.

Pre-CFWU + DB clean/broomstick snatch practice
Post-Licking wounds and repairing fragile egos.

The alternate name for this is, 'Station #7.'

Neil(49) & Ellie(52)

Neil; 1000 mtr rower + CFWU + practice movements

Power cleans 132#
Ring dips

14.45

Cleans practice 5 X 5 X 95#

Ellie; 5 min X/trainer + CFWU + practice movements

Power cleans 66#
Ring dips

9.56

Cleans practice 5 X 5 X 50#

26yom
195#
5'10"

Warm up:
800 meter run
10 pull-ups, 15 sit-ups
10 pull-ups, 15 sit-ups

WOD As Rx'd:
10:50

165# 46yo
as rx'd ata cleans with 3 x dip sub

20:52

cfwux3

3x bar dips, cleans as rx'd
19:30 PR by 30sec

28yo M 170lb 5’10”
Row 1000M, CFWU x 3, 10 pull ups, 3 ring dips per round. Squat Clean 55lbs x 10.

Power cleans: 95lbs x 14, 65lbs x 7 – 15 – 9
Ring dips: 7,7,4,3 – 8,7 – 4,5
Time: 13:53
Compared to 070126: -30lbs – 3 minutes
Back still really tired from 070408 max deadlifts, started at 95lb power cleans like last time but had to lower significantly. Should have figured I would need to go lighter.

M/28/225#

11:50 as Rx'ed with 63-45-27 regular dips sub.

M 175lbs 23yrs
CFWUx3
WOD as rx'd 11.04

Justin - As Rx'd (squat cleans, ring dips)

10:35

Romic - As Rx'd (hang cleans round 1, power cleans rounds 2 and 3, ring dips)

5:47

Cashed...Lizzy rocked me.

M/26/208

18 minutes - Subbed parallel bars for rings.

First week of crossfit...13:04.

Couldn't do 21 in a row at 135, had to rest after 12 for 30 secs to do the rest. This OK? Does overall time matter more, or the fact of doing 135 x 21 reps without any breaks? (Don't think I have ever done 21 of anything before.)

First week of crossfit...13:04.

Couldn't do 21 in a row at 135, had to rest after 12 for 30 secs to do the rest. This OK? Does overall time matter more, or the fact of doing 135 x 21 reps without any breaks? (Don't think I have ever done 21 of anything before.)

44/175

As rx'ed: 11:21
Full squat cleans and full ROM on ring dips.

115 x 21
63 pu
125 x 15
45 pu
135 x 9
27 pu

Swapped PU for Dips since I have this shoulder issue while doing dips.

10:19

Since I'm new to cleans, I did
21 x 45
15 x 65
9 x 85, just making sure the technique is getting there (also had one of the trainers at the gym watch).
Dips- no rings at the Y, so I did the bar dips- a bit intimidated at the thought of doing 63, then 45, then 27, but after I started, I got pumped up to finish them off- mostly started off with 20, 10, then sets of 5 or 10 as I could do them. Awesome workout

Mark
16:00

Subbed 95 lbs. Full squat cleans.

Rx'd with ring dips and 135 clean

20/m/165/5'8"

20min

First day back after skipping a triplet. Needed to take a break. Subbed 115# clean and did full squats.

14:40

Age 29
BW 165

8:00
Did Power cleans today

Had the opportunity to spend the afternoon at B.J.'s Gym this afternoon, which is one of the oldest gyms in Canada. He opened in 1972. Cool memorabilia all throughout. B.J. married into the Hart (wrestling) family so there where many pictures of wrestlers and body builders that had trained there throughout the years. B.J. was a national body building champion, and provincial power lifting and Olympic lifting champion and so there were also many cool pictures of some of the great power lifters and strongmen from his era. Bill Kazmaier is featured on the wall in many places and the records board upstairs had T. Magee with an 820 deadlift and Ted Arcidi with a 600lb. bench for 6 reps! B.J. said he also saw Ted do a 445lb. behind the neck seated shoulder press - that's insane! Anyway did Elizabeth there but had to go upstairs for the dips and there were no rings so added 35lb. Unfortunately, I stopped my watch by accident doing the cleans, so I can only estimate my time at around 10 minutes. Definately off my best, but it was cool being there today. My low back does not recover quick enough for cleans after the deadlifts 2 days ago.

500m Row
Burgener Warm-up

WOD
DJ :08::17

Terry :15::16

About :01::30 minute slower then my PR, but a lot more satisfied w/my form. Elbows feel a lot better this time. Only a few weren't to full Sqt depth. Actually broken up much like OPTs.

Terry showed major improvement in his form. He took it slow and smooth and it showed in his form. Good job bro.

Get some, Go again!

BW 150
20 yo

This time it took me ~30 min

Subbed 95lb cleans...yeah I know.
and 63 45 27 dips

Anyway, 4 months into Crossfit now and I've finally met Pukie...Threw up during round two. I dont know what got into me today. Didn't eat much and drank a lot last night.

Lesson Learned.

8:55 as rx'd

21 - 115# cleans
63 - bench dips
15 - 115# cleans
45 - bench dips
9 - 115# cleans
27 - bench dips

Time - 14:30

Elizabeth w/ 115 lb clean @ bw 155= 18:50

Front squatting out of the cleans is the limiting factor.

AFT, that gym sounds awesome. Wish there were more of those around. Iron and chalk beats machines and spray bottles.

CFWU x 2

Subbed 85lb full squat cleans, ring dips.

18:21 in Aptos, CA.

I threw in some tabata push ups for reps after for a laugh=total of 83...

22/6'1/197
did power cleans. no broken sets. did ring dips also.
3:31

42/m/170

16:39

broken sets

mod. wt. 65lbs on cleans.did ring dips.18:20

27yo 200lbs

CFWUx3

11:30 as rx'd

full cleans: from the floor to deep squat

soundtrack: black flag live '84

1/3 sprint to gym - 1:31 (PR is 1:26)

CFWU x 2

As rx'd - 11:28

Did full power cleans w/o straps; dips w/ 40lb DB in b/t legs; woman on dip bars slowed me down by over 2 minutes. Aim for sub-10 minutes next time.

Lack of right elbow flexibility on cleans, hopefully this will improve over time. No rings yet.

21 - 115 lbs
63 dips

15 - 115 lbs
45 dips

9 - 135 lbs
27 dips

The 135 felt the best.

22:25

warm-up: 15-12-9 sandbag shoulders (80#) & burpees
my Liz: 21-15-9 cleans (115#) & ring dips - 18:57

Adam: 26yom, 205#

power-cleans, otherwise as rx'd
11:40

Brandon: 26yom, 175#

power-cleans, otherwise as rx'd
12:28

6:35, bar dips and 115lbs cleans.

I forgot my watch, and the clock is broken in my gym but it was about 15-16 minutes. I did squat cleans, and tried to use good form on each one, from the floor. That's the first time I've not done power cleans, and it makes a difference. I can nearly shrug the weight up, but trying to go for full extension, then pulling aggressively under takes concentration, and effort.

As far as music, I have been threatening when I have my own gym to only play both kinds of music: country and western. Haggard, Jones, Straight, Jackson, Williams (Sr.), CDB, David Allan Coe, etc. On random play CD Changer. Maybe a little AC/DC for max days.

This stuff hurts so much, you can only stay properly amped for like 2 minutes. So you may as well relax, kick off you shoes, and come on in. . .

39/195

Cleans as rx'd
Regular dips-42, 30, 18

18 mns

28m/275#

CFWU X 2 (-dips)

135# power cleans - 21
bench dips - 42
135# power cleans - 15
bench dips - 30
135# power cleans - 9
bench dips - 18

10:53

I need to get a regular barbell for the cleans. My self spotting bar makes it very hard to get into a full squat and keep good control of the bar. That and I need to work on my form. I have a hard time recieving the bar in the proper place. It usually ends up on my collarbones...not fun.

30yom, 185#

CFWUx3

Full cleans as rx'd
Regular dips: 35, 22, 18

22:00

Slade
16 yom
178 6'1"

As rx'd: 11:27

Seppe
16yom
160 5'11"

As rx'd: 18:05

Gaucoin,
Nice workout today! Bring on the smoke! Hey, Trever gave me some good advice a few days ago on single lifts. He said that he thought that 2 and 3 rep excersices were less safe than the single rep workouts because your form can deteriorate and I agree. Next deadlift WOD I will do a true single rep max workout. Thanks for the discussion.

Have Fun, Train Hard,
Billy

20m/5'9" 165# (on a good day)

135# hang cleans-21 (broken into 15 and 6)
dips-63
135# hang cleans-15 (broken)
dips-45
115# hang cleans-9 (broken 5 and 4. should've been with it enough to realize subbing a 35 for the 45 would knock 20#s off...not 10#...so goes the life of a smoked CF'er.)
dips-27

my hands are torn up! the guy at Gold's recommended saddle soap or something like that? I thought about a razor, but how effective is that?
Tyler, I believe that the bar is supposed to sit high up on your shoulders, almost on your collarbone...watch some of the videos for hang and power cleans...
Does anybody know why my legs started to quiver during cleans AND dips? I was told that it was a lack of potassium, or water, or vitamins...

Me: 40yo/M/5'10"/190lbs

CFWU + HSPU 3 sets 15 reps per set
Bergener WU

as rx'd in about 27 minutes

This is the first time that I used my new rings from Tyler Hass. What a difference ring dips make. Much, Much tougher than regular dips. The cleans were just at the upper range of my ability and it took me a long time to get them. I had to do 4 or 3 at a time and rest and then get 4 or 3 more until I got all of them. Awesome MetCon for me today. Kudos to anyone under 10 minutes!

Have Fun, Train Hard,
Billy

M/26/193

32 minutes or so. Forgot to stop clock. Finished with some HSPU's and pullups on the rings.

Scaled from 135 to 115lbs. All sets were broken. Many of these "metcon" workouts end up being more strength workouts for me but I'm hesitant to drop the weight in order to get a good time.

I think I need to check out the forums to see about adding additional strength/o-lift training before or after the WOD's.

12:56 (Sub 75 lb Clean. Last 9 dips jumping.)

28/F/105#

CFWUx2
Burgener WU

21-15-9
65# cleans (a few power cleans snuck in there at the end)
25# assisted 'ring' dips

time: 7:36

last time: 9:05

made fake rings out of those cable handles that people use to do cable curls and such with. They have a long strap so it worked pretty nicely. Threw them on the assisted dip station and ta-da make shift rings! oh and my legs are jello.

#121- Valerie S. don't worry I'm technologically challenged too! :-)

#245 gaucoin- geez, tabata push-ups after the man-makers and HSPU!? you must be fried! good work!

55 y.o. 5'10 155:

15:15 First 21 cleans with 95lb, 15 and 9 cleans with 105lb.

CFWU-dips
21-15-9@135 cleans
63-45-27 dips
15:10
-had to take a couple breaks in between all those dips.

13:23 as Rx'd full squat cleans

Faster by a little, than the time before last (missed last time due to flu). Breathing was extremely labored today, been fighting a cold/ upper resp bug for a couple days. Cleans are sooo much better since the Oly lifting cert.

BW 70kg
8.56
55kg Power Clean
Ring Dips

9:38

Did dips on straight bar, weight as rx'd
Sets
10 reps, 5 reps

8 reps, 7 reps

9 reps

18:30

18:55

Sub'ed rings for regular dips
I dont think I did enough though.

I mean I sub'ed dips for rings

1 CFWU
23:40
125# Cleans 21 -15-9
Bar Dips 63-45-27
Everything broken, hard time getting psyched up for this one in the basement.

CFWU -dips and PU
WOD as rx'd (power cleans)
9:34
I'm totally stoked about the rings. Doing dips on them in for the CFWU has really helped me improve. I wasn't sure about what type of clean so I did power cleans. Sets broken but I'm totally happy about my sub 10 time!! Xfit ROCKS!!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150
WOD as Rx'd

8:00

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

30/M/200

Bike to gym

CFWU x 1
19 pullups (pr), 7 HSPU

subbed bar dips 63-45-27

18:44

All sets broken - totally gassed!

10 pullups to bottom of sternum

bw: 183

As rx'd: 8:03

32/f/110

Subbed 45# cleans and 2x parallette dips. 6:38. Gonna go up in weight next time around.

M/6'2"/198lbs/29yo

11:36

28/F/150#ish

CFWU x 2

Brand X puppy mod - 20# DB cleans, 1.5x bench dips

Time - 10:00. I managed to do the full 21 DB cleans and the full last round of bench dips (14) unbroken. All other sets were broken. My main bench dip limiting factor was wrist weakness/discomfort.

CFWUx2

Subbed 115lbs - deep full cleans.

20.57 - not nearly as fast as last time but I was concentrating on form. Made sure to use the hook grip and do full squat on every rep. I was slow but a hell of a workout.

21 - 135 lbs
63 dips
15 - 135 lbs
45 dips
9 - 135 lbs
27 dips

8:42

I've got HORRIBLE form on my cleans. I've got to spend some quality time learning them.

Steve
21 cleans w 125
30 dips bw, 33 dips w 1/2 bw
15 cleans w 125
45 dips w 1/2 bw
9 cleans w 95
27 dips w 1/2 bw
21:28

Sarah
45lb cleans, 60lb dips
18:10

As rx'd:

27 y/o male
180 lbs

3:13

CFWU x 3 (subbed pushups for dips)

WOD: "Elizabeth"
Subbed 95# cleans
parallel bar dips with full ROM(need to get rings).

15:17

haven't done this one in a while. subbed 95# cleans and no rings so I did dips using two folding chairs (doubled the reps). 15:40

Female/BWT:170lbs
previous:15min
today:9min25sec. assisted dips
21 @ 65lbs 21 - 80lbs
15 @ 65lbs 15 - 80lbs
9 @ 65lbs 9 - 80lbs
last time I did Elizabeth I used 120lbs off the assisted dips. Soon I'll be able to do regular dips and pullups.

bwt: 155lbs

21 cleans 135 lbs
84 bar dips
15 cleans 135 lbs
60 bar dips
9 cleans 135 lbs
36 dips

time was 16:47
thats because had to do so many dips I think

11:58 as rx'd

first time doing this with full squat cleans...ouch

21 cleans 135 lbs
63 dips
15 cleans 135 lbs
45 dips
9 cleans 135 lbs
27 dips
all broken 12:05 no sleep last night gased quick

M/235#/45yr

blue band assisted ring dips
Time = 13:59

first crossfit workout in months
39/205
cfwu x 2

95# power clean 21-15-9 all sets broken
bar dips 42-30-18 all sets broken

13:39

36/m/175/5'4"

I used 111 on the cleans.
I thought it was 2 bar dips so that is what I did.
I'll know next time.

21;15;9 reps of cleans
42;30;18 reps of dips.

all done in 13:18

35/M/168

85# on the cleans, but my form is terrible. I'm not timing the jump well and I find myself reluctant to lower back to a squat position as I come back under the bar. I'm really doing more of a light deadlift and flipping the bar up with my arms. Gotta work on that.

No rings, no parallel bars for dips, so I subbed dips against a chair, 2x, 2x and 3x the ring count.

25 min.

135 for 15 reps, 155 or 12 reps, 175 for 9 reps. Took 18 minutes because I was panting like a dog. At what point will my endurance improve? Each workout I workout until I almost throw up, and pant uncontrollably between sets. It's been 2 weeks, and I haven't even seen a slight improvement.

Woops, that should read:

135 for 21 reps, 155 or 15 reps, 175 for 9 reps.

I messed up and just glanced at the workout. I thought it said muscle ups so I did.

21-135# Power Cleans
63- Pullups
63 Dips
15- 135# Power Cleans
40- Pullups
40 dips
9 135# Power Cleans
27 pullups
27 dips

18:35

16:39

Subbed 75 lbs. for 135 lbs. on cleans
subbed regular dips 1 for 1

BW 157
9:47
115lbs Cleans
Ring Dips

As Rx'd
11:21

Sorry I meant
45 pullups
45 dips
not 40

BW 160
19:12
dont have rings, had to substitute.

30:00
Substituted parallel bar dips for ring dips

41yom / 151

CFWU x3 x12 (-dips)
WOD - First time with Elizabeth
Subbed 115# for cleans and 3x on bar Dips
16:24 - broken sets of everything

I need to work on the cleans. I have no confidence to catch in a full squat at the Globo Gym for fear of dumping and getting thrown out. I tried warmups with light weight but I actually have better form when the weight is heavier. I also noticed I was not getting my elbows up near high enough. After trying the warmups I was going to just do something else but the only thing I could think of was the workout Gaucoin did and I do not want to do anything called 'The Worst Idea I've Ever Had.'. I will keep working on the cleans to try to get better.

gaucoin - what a sick WOD. Kudo's for the man makers after having stuggled through them before.

Billy - good luck with the single DL next time. I ended up tweaking my low back today doing 225# for multiple reps.

CF is a great place for discussions and I am also fortunate enough to work and train with gaucoin, OPT, OPT Mommy, Rob Corson and AFT and Trent soon.

#94 Colin. I am the same size and have the exact same pain. Right Collarbone. Its wierd. Almost like its an old break acting up. I think my bars are too close together. I'm going to try 20" and see if that is the right width. I'm not sure.

9999999999999999999999999999999999999999999999999

TSCHANZY 45YOM 5'9" 174LBS

AS RXED 10:54

9999999999999999999999999999999999999999999999999

12:08 as rx'd vs
12:54 1/26/07
14:13 10/18/06
16:12 w/ power cleans & 2:1 dips 8/11/06
17:23 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. hr avg 129, hr max 173.

Forgot to time roughly 20:00 all sets of cleans broken.

31 yo; 6'3, 215
as rx'ed

pwr cleans scaled to 160lbs

11:40

so how many regular dips should I do instead of ring dips....new to crossfit but I'm loving the energy...prolly doing my cleans at 95lbs haha

BW 58kg

35kg PCs
jumping ring dips

7:44

CFWU X 3, 15 reps

21 pwr cl 135#
63 bar dips
15 pwr cl 135#
45 bar dips
9 pwr cl 135#
27 bar dips

24 min
I felt that I struggled with my form on most of the cleans. Little disappointed about that.

35yo, 160#

14:55

21-15-9
95# clean
Ring dips
16:40

New to olympic lifts. Had to drop to 115#. About 25 minutes. My back is loving crossfit.

36 yo/ 200lb

'Elizabeth'

21-15-9
105# clean (scaled due to horrendous technique)
ring dips

14:30

22yom-150#-5'8"

my 1RM for clean is 150, so I scaled to 95#, which is 63% (thanks Pat)

no rings, did bar dips 1:1

time: 13:52

Notes: the full squat cleans were killer. I usually deadlifted the weight down, I think that took a toll on me. Coming up from the squat catch was brutal, usually got a grunt out of me. Got weird looks, sweat was pouring and stinging my eyes... I think people were shocked someone was actually sweating/trying in the gym. I loved it, keep 'em coming

17:40 with 65 lb cleans and ring dips.

35 yom
5'8"
207#

Subbed power cleans. Practised with squat cleans a bit after WOD.
Subbed bench dips.

21 - 15 - 6 cleans
63 - 45 - 30 dips
14:20

Age 36, BW 174
21-15-9
100 lbs Squat Cleans
Ring Dips
Did not time this WOD

9:33, about a minute slower than last time out (forearms smoked from grappling yesterday!)
finish w/practice support (3 x 10s), situps and planks

Pat
31/M/175
Elizabeth
as rx'ed 7:35

Thomi
29/F/112
'Jackie" 1000m row, 50 thrusters @ 25#, 30 band-assist pull ups
10:36

115lb Power Clean, 21-15-9
Bar Dip, 63-45-27

13:45

Closer to power clean then squat clean

13:28

10:30
125# Cleans
Standard Dips

Elizabeth, as rx'd.
13:25.
Must be a pr, especially considering all cleans were full squat cleans, A2A. Probably could have gone quicker if not for my dumbass warmup to live up to my quotes about the 300 bench and 7 min run.

2/3 cfwu, Burgener WU, and then...
Bench press(curiosity really): bar x 10, 135 x 6, 185 x 3; then singles of 205-225-245-255. That certainly didn't help me on ring dips!

Scaled to 95#
14:36
A four minute improvement from last time (iirc). When I can get it under 10 minutes I'll up the weight to 115 or so.

14:21 using 75# for full squat cleans. Regular ring dips. I thought this felt really hard and it was relative to past Elizabeth WODs. Last time I used 2X25# dbs and 2xbar dips for 15:40.

first time with cleans. just used bar. can't do ring dips, so subbed with bar dips. forgot to time it.

28 yom, 195 lbs
22:20 as rx'd

as rx'd

13:10

m 34 bw 161

Last time I did Elizabeth, it was at NYSC with rings and a 115 lb pure power clean for 7:32.

Today I did this at Crossfit NYC with 95 lbs, rings, but it was a... lets call it..."truer" clean. Not a power clean, but not exactly a full squat clean each rep either. 9:45.

as Rx'd
14:01

as Rx'd
14:01

42,6',214#
cfwu x1
ran 3/4 mile

wod-18.31
subbed 70,50,30 pushups, no rings, dips are tearing up an old shoulder injury
cleans 1/2 strict, 1/2 power as form deteriorated
with increasing reps

two guys in gym doing very suspiciously similar workout from another website-they weren't familiar with crossfit

First WOD ever. No rings did normal dips.

21cleans - 135lb.
21dips
15clcleans - 95lb.
15dips
9cleans - 95lb.
9dips
time: 17:24
Great Workout - PAIN!!!!

Couldn't finish due to lack of time, went through 21-15 of cleans and about 25 dips on the second round. Wasted from a sleepless night at work, 3 hours in full turnouts and SCBA from 2400-0300 is not conducive to a good workout...Get some

CFWU
"Elizabeth" with 86# cleans, not sure I went down far enough though and just now realized I should have done triple the number of dips since I don't have rings. Oops! Next time...
15:41

5:29 as rxed

1st time doing Elizabeth in a year (4-5-06)
Age: 41
BW: 166
CFWUx3 (minus dips)

as RX'd, subbed 3x dips for ring dips
24:14 - compared to 26:45 a year ago (and those were power cleans)

4th week on Paleo Diet

19:35
3 x Dips for Ring Dips
Ouch Babe!

Subbed 115# for cleans
Bar dips at 3:1

28:15

CFWU

Cleaned 95#, did regular dips instead of ring dips (still at 21-15-9). 16:34.

Both ran 5k today.

17.01

115lbs for cleans
sub same # of reps but with pullups and dips.

aaaand just realized those were supposed to just be ring dips. I thought they were muscleups... oops

40/162
as rx'd
17.28
full rom cleans

1 day behind WOD
10:55 as Rx'd

Playlist lately:
Hatebreed (Satisfaction LP)
Iron Cross
Venom
Integrity
DYS
Cro Mags
Celtic Frost
Underdog
NYC Mayhem

20 yom 197lbs
As Rx'd
11:53 Seconds
Clean 135# x 21 (11-10)
Ring Dips x 21 (9-7-5)
Cean 135# x 15 (8-7)
Ring Dips x15 (6-5-4)
Clean 135# x 9
Ring Dips x 9
I used single handles from a large cybex multistation and some straps hanging from a pullup bar for the ring dips and it worked great!

22yoM 195#
CFWUX3
WOD as rx'd
16:50

95lb. cleans. Dips broken to sets of 3 by the end. 21:00 even.

30/m/185#

Combined the dead lifts and back squats yesterday from the weekend as I fell behind. This didn't help with the cleans.

Warm up with b-ball and 15 minutes ellipitcal.
135# cleans in four sets 8-8-12-10
Dips in four sets of 15 in between.
Cool down with 3 games of raquetball. That wasn't in the plan but when the Chief asks if you wanna play its a good idea to say yes.

Wow... i had no idea how much harder cleans were than power cleans...

kicked my butt. subbed parallel dips for ring dips.

30:53

-CFWU 2x10 (-dips) + clean WU
-WOD "Elizabeth" - scaled to 115# cleans, otherwise as rx'd w/ rings

Time: 17:11 - cleans heavily broken, dips broken to a lesser extent. Last time was 19 minutes w/ 95# cleans and 2x bar dips, so I'm happy.

26yom/67kg

used 50kg for the last time today as got under 10mins.

9.38 PB

M/37/174

Subbed 95# cleans and regular dips

Time: 10:27

Need a lot of work on form and flexibility for cleans to get the higher poundages. Should have done 2x or 3x dips. Next time.

Day late...climbing with friends yesterday.

CFWUx3, bw 128

cleans 65#/ring dips to 90 deg. elbows

16:47, compare to 15:02 last time with jumping ring dips. Finally got full dips! Now I need to work on ROM. Next time I will up the weight for cleans to 75#.

13:23

12:15
Subbed reg. dips
Cleans were full squat cleans suprising not bad form

m/39/198
11:54 as rx'd. 2nd time i've done this wrkout since I got my rings in dec (about 16:30 then). Cleans were decent depth and technique. Still improving there.

m/29/144
15:31

Cleans 65#, jumping ring dips. Need to focus on tricep strength!

20:53

power cleaned 21 reps with 135lbs

full cleaned the other 2 sets with 95 trying to focus on form

21-15-9
95# Cleans
broken sets on ring dips
16:10

16:22 as rx'd.

50% load

70 lb cleans - 11,6,4 - 6,5,4 - 5,4
106 lb assist dips - 31,20,12 - 10,10,12,13 - 14,13

21:01

The load's about right. This was intense. Need to work on clean technique. Improved on timing, triple extension and pulling under the bar. Still needs work.

7:11
did bar dips

did muscle ups instead...oops and forgot watch...

Age - 32
Ht - 68"
Wt - 210 (14.7%)

CFWU(15)x3, subbed in 10/60 double unders, 8 pull-ups.

WOD - scaled Elizebeth 21-15-9 of 95# cleans, ring dips for time

21x - 5:00
15x - 4:55
9x - 3:25

Total - 13:21

Form is still ugly on the cleans. Time is much better. Went to the gym on ship to get my rings
and found that some moron used my straps (labeled with my name) to secure a stereo system. I still took the straps, just thought that was funny.

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

Jan 21, 2007

Wt - 230# (22%)

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

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

From Oct. 18, 2006

BW: 235 (23%)

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

Total - 22:45

18:58 - eat damn it, eat!!

previous = 23:46
previous = 16:15
previous = 29:00

32M/185#

21-15-9
89lb cleans
ring dips (with feet supported)
10:37

45/145
CFWU
Burgener WU
WU with 45, 65, 95
Tried 135lbsX5 & 1-1-1 then got realistic and restarted the clock.

Elizabeth
21-15-9
Scaled to 115 lb cleans - broken to 6's & 5's &4
ring dips - broken to 11-10, 8-7, 9
21:51

10:10 sub 95lb clean for 135lb. Maybe push it up next time, but right wrist is still sore after this workout.

Age 51/BW 240#
Hit "ELIZABETH" after the 5K row, upped weight in cleans to 105# and subbed 3:1 bench dips (14:58).

33 / 227#

19:05 - subbed 63-45-27 dips

Last time - 20:00 w/ 63 bench triceps dips, then 45 and 27 parallel bar dips as recommended.

Time before - 25:00

13:42
the stairs between the Gym and the rings were nearly the death of me

Cleans at 95#
21
15
5
my form still sucks

Regular Dips
21
15
9

Age: 37
B.W: 162
CFWU x 3
WOD: 12:28 as rx'd

26m 196#
cfwu x 3
subbed 85# cleans, 2:1 bar dips
18:01

42/172/m
Scaled wt to 110#
Elizabeth
21-15-9
Cleans
Ring Dips

time: 10:02

Need to work on depth on cleans and dips more.

95lb cleans. Total time 14:31.

Sub 2:1 bench dips

10:25

17.40
Sub'd 2 x 60lb DB's for cleans.

Jeff-@ work-8:45
Charity-75#, unassisted ring dips working on ROM,14:56

cfwu x 3 minus dips

10 cleans @ 115, then dropped to 95 for the last 35
-60 assistance on dips

25:12

21yom 167lb

no real time for a warmup today and did regular dips

21x95
15x115
9x125

14:18 as prescribed.

CFWUx3 (sub L-sits for dips)
Burgener warmup
18:29
More Power Clean than proper clean (135 felt heavy).

Did this
Max reps OHS 145 5 reps
rest 3min
800m run 3:07
rest 3 min
Tabata Squats 12
Rest 3min
800m run 3:07
Max reps OHS 115 8 reps

Used-
95lbs for 21
105lbs for 15
115lbs for 9

Subbed 3 regular dips per

No watch

35/m/190

135 cleans, regular dips
16:20

Ran 2.5 miles; maybe 19 minutes?

Performed 04-11-07

As Rx'd
16:05

I had difficulty from making up two WOD on Mon, so the cleans especially suffered. No power from the ME DL.

Brandon - 13:43 with 95 lbs.

Marie - 7 min with 30 lbs and dips off of fireplace

M/18/185

as rx'd 11:24

m/24/200
cfwu x 3
~30 minutes
cleans in broken sets between 4 and 7 reps each.
dips done on bars, so did 3 x Rx'd amount.

Great combo of exercises!

"Elizabeth"
21-15-9
of:
Ring Dips (assisted) and 135 lb Cleans (awful form!)

Time: 19:25

Subbed standard dips (x3) for ring dips.

Result: 23 minutes, give or take. Felt pretty good, lower back still hurting from deadlift, form still an issue w/ clean.

15:19 Used 135 on the clean this time, still not low enough on the clean.

M/36/196
1st attempt at this WOD.
CFWUx3 (-last 2 dips)

21:11
21-15-9
135lb cleans - more like a power clean, about 50% of a full squat, a few a little deeper. Not deep enough, may lighten the load next time & work on form to get right.
Dips - subbed 3 parallel dips for each ring dip. Smoked me bad!! I will feel it tomorrow.

This was a challenge for me - looking forward to next time.

As Rx'd
5:25

M/32/170

Subbed ring dips for parallel dips x 3

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

12:49

First xfit since surgery in March got to get back to it.

Tough day...

Cleans from 135lbs down to 95lbs half way thru
Sub'd bar dips x3 for rings

30min

as rx'd
13:45

M 30 76 kg

25 mins

Scaled to 30 kg for squat cleans
2 green bands as assistance for ring dips

Olivia: 7.21
55lb cleans
ring dips with 50lb assistance (can go 40lb next time)

did 21-18-15-12 reps of clean&jerk 1/2 body weight 95lb 18:22

M

183

25

13:30

Bar dips, broken sets.

40 KG Bar on Cleans, Broken Sets.

modified 22 min:
clean 135lb x 21,x15,on x9 *sub'd
dip +25lb x42,x30,x18 bdy weight
* one clean, 9 front squats,9 deadlifts,9 shrugs

Subbed 95 lbs squat clean, and did bench dips x 2. 12:35.

************************ 04/14

Sluggish. 27:19

Dropped clean wgt. to 95

and did ring dips with feet on support until last set of 9 which were ring dips. Rt shoulder takes longer to warm up?

10:35
subbed 95# hang cleans and half of ring dips were jumping

more of a power clean than a squat clean, otherwise..
as rx'd
9:52

power cleans and no rings so reg dips +25lbs 8:35

"Elizabeth"

21-15-9 reps of:
Cleans (35 kg.) 77 pounds

63-45-27
Regular, unassisted dips

Time: 23.20

As always, thanks coach for the workout!

Hello everyone!

Completed this on 16/04/07 day after the Urban Gorillas UK Nationals Submission Wrestling Tournament which, was my first no-gi event. A real eye opener lost to the guy who won the novice under 85kg category via Americana (keylock) which he put on so hard he popped my elbow. (pretty sure he was cutting lots of weight and liked a bit of juice as he was enormous). Anyway medic said not to train till wednesday or thursday but what does he know right?

Well he was half right as I am writing this and my elbow is throbing more and more as i write. Also I couldn't face the last round of dips as the second round was tough on my shoulder and elbow.

Elizabeth"

21-15-9 reps of:
Clean 135 pounds (45kg should have done 50kg as found this part easy)
Ring dips (63-45 normal dips)

Time = 19:25

London Crossfitter!

19:47 as rxd.

Last time: 22:45.

135# cleans are still tough for me!

9:25 10 seconds faster than last time, and added 10# to the cleans.

125# Cleans
Lightly assisted dips

14:09

M/36/6'4"/229
CFWUx2
21x135 pc broken not deep enough squats
42 dips broken
15x135 pc broken not deep enough squats
30 dips broken
9x135 pc not deep enough squats
18 dips

hate my form, endurance....love the workout...will try to improve...

ps. got some nice little blisters on my middle fingers. :> I think of them as parting gifts...

7:39 as rx'd.

Modified "Elizabeth"

subbed 95# cleans
tougher than i expected and grip was giving out.
subbed bench dips
did 21 dips each round

17:12

I don't want to talk about subs.......

Only bar dips, but I'm stron on rings so it wouldn't add too much time IMO

135 for 10, 115 for 5, then just 95# cleans...

EWWW!

14:19

Gotta get over to an aff (Sonz) or school weight room for Oly coaching

44 / 203.5

21-0-0 9:30

19.43

substituted the ring dips with regular ones, but doubled them up:
21x2....etc.

14'42" as RX'd

10:55 with 75# squat cleans.

Warmup: 5 min double-under practice; OHS 45x8, 65x5, 75x6, 85x5

13:54
115# full squat cleans
2:1 bar dips

Clean 135 = 7x7x7

Par. Bar Dips w/ 25lbs = 21

Clean 135 = 5x5x5

Par. Bar Dips w/ 25lbs = 10x5

Clean 135 = 3x3x3

Par. Bar Dips w/ 25lbs = 9

Time: 23:14

17:38 scaled:

115# cleans
1:1 dips

Dips at dip station
20:15

44, 5'11", 199lbs
11:09
-sub sets of 11-10/8-7/5-4
-sub 95lbs for cleans; broken sets within planned broken sets above, but only for a two or three extra breaths here and there; cleans definitely getting better overall
-sub 1:1 bar dips for ring dips

16:21
21 - Clean 70#(21) / Dip (10/7/4)
15 - Clean 70#(9/6) / Dip (9/6)
9 - Clean 70# (5/4) / Dip (5/4)
Great form / stay with same weight and try for complete sets of 21/15/9...

m/ 29 yoa/ 6'2"/ 255 lbs

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

Time: 14:55. I finally feel comfortable with the full squat clean (with light weight, anyway), so this is the first time doing this one as rx'ed. My quads were still smoking from yesrerday's thrusters, which made this WOD interesting.

18:00
Cleans at 95lbs
Dips were broken sets

subbed the ring dips and doubled them, did the workout in 24 flat.

36yom
205#
5'8"

As rx'd 30:00

Could have done it faster but was sharing with a partner whose new. But big breaks in rounds makes for great form. But I realize that's not the only point.

36yom
205#
5'8"

As rx'd 30:00

Could have done it faster but was sharing with a partner whose new. But big breaks in rounds makes for great form. But I realize that's not the only point.

2/5/08
sub bar dips 42x30x18
12:40

m/ 30/ 6-2/ 245

21-15-9 reps of:
Clean 190 pounds
Ring dips

Time: 26:13.

A lot slower than last time, but I used 190 instead of 135 for the cleans, which is 80% of my 1RM. Made it a lot harder!

m/ 30/ 6-2/ 245

Subbed 190 for 135 lbs clean

Time: 26:13. The cleans killed me, since I was using 80% of my 1RM. I always like to scale up for body weight, though.