dont have ring dips and havent made my dip bar yet. anyone got a good alternative to dips. im planning on making my dip bar next paycheck just started crossfit and so far im loving it.

Is this one of those instances when you'd want to substitute the dips in the warm-up for something else? Like push-ups?

For the cleans, are they supposed to be full, SQUAT cleans? I am not sure my hammies can handle the full squat - coming out of squat. Can I do some power cleans?

#1 Chad
Drag a chair that has a back on it up to your kitchen counter. Put a 5 gallon bucket of water on the chair so it doesn't tip. Put your right hand on the counter and your left hand on the back of the chair. Dip. If the height is different then turn around and put your left hand on the counter and your right hand on the chair. This will make your wife really happy that you are in the kitchen.
Or open your car door. Put one hand on the roof and one hand on the top of the door frame, then dip. This one assumes you are not driving, it's not a convertible and it has a frame around the glass and it's a beater like mine.

#2 - Dragoon. I would still do dips but not as many just so I'm warmed up with a similar range of motion. Push ups are OK too but I will still do a few dips on this one.
I hope it helps
Regards,

Chad- Try the back of 2 chairs or get creative and try something that will maintain the stimulus.

Dragoon- I'd just cut the amount in 1/2 if you need to in the warm-up or sub Push-ups like you said. The main thing is to get loose through that range of motion.

Brian- Unless other wise specified, Squat Cleans are the default Cleans in CF.

The answer to these and many other of life's questions can be found in the FAQ.

I too am lacking a dip bar, but will try to substitute. It seems to me that crossfit is rather leg oriented? I've done distance for 10 years now and finally decided a little more balance and power would be nice to have. Actually a bunch of parkour links brought me here, I'm trying.. scaled but trying none the less. Loving it so far.

Hardcore picture, that's really what I wanted to say, I look forward to doing something like that someday.

Thanks DJ. I have read and continue to read the FAQ frequently. I was just looking for some input, assistance, and advice from others who have been doing this longer than me. (I'm only a 2 1/2 month newbie and open to all help I can get.)

Thanks in advance.

The way I understand Coach's instruction on the video is that both proper technique and speed/intensity are expected in our WOD's. For me, to ensure proper technique and achieving an acceptable level of intensity often means using a lower than prescribed weight.

For instance, I can properly clean 135 lbs., just not 21 times in a row unless I were to break the set into 1-2 reps followed by rest. Therefore I will use 95lbs. and will still have broken sets but not nearly as fragmented as using 135 lbs. and the intensity will ramp up considerably.

I've taken alot of words to ask the community how do you reconcile weight vs. technique vs. intensity?

Thanks for everything.
JW

My earlier post was captured...

After playing catch up for a month I decided to take a block of rest. Normally that's out of the question as I find the rest days seem to come up every three days. So taking the last block of three WOD's off was tough but considering the big picture I'm anticipating huge gains now ;)

I went for an easy loosening-up-type run today and will start off again with this workout tomorrow. It will be a good one.

Thanks eh

I gotta be honest, I suck tremendously at regular dips and have no rings. the 3:1 substitute ratio seems completely out of my league. Do I take the time to get all the reps in or is there another sub. I'm a noob, even 21 regular dips will probably need to be broken down for me. Suggestions? Thanks.

add weight to your dips? I don't have rings either. I was just gonna do the dips with a 45 lbs plate in my lap.

Alex, do what you can. I plan on doing a 3:1 substitute for ring dips with bar dips.

I suggest going to the BrandX website:

http://forum.brandxmartialarts.com/viewforum.php?f=16

Click on the June 13th - Elizabeth, scroll down and look at how they scale it.

#9 Alex - Just because you "suck" at a particular exercise is not a reason to skip it. Do as many as you can and also work on it during your warm ups each day. Focus on the weak exercises and you'll get them better with practice.

Nice picture of the day...

Where can I get one of those shirts???

XL

Wayne

#7 John West,
consider this - Mechanics - Consistency - Intensity in that order is most productive.

Here's the thing if you can clean 135 you should clean 135. I'm saying you yourself need to scale intensity not load. Why? Because your intensity will only improve as you increase your ability to move load.

This workout as Rx'd is high intensity. (Intensity = Power) But the point is to build the "work" capacity (work is force * distance) in order to be capable of producing maximum "power" (work/time).

If you always scale the weights down you will get really good at using light weights but you will never get any stronger. In order for you to increase your work capacity you need to be able to inscrease the amount of load you can move. If you can't do the workout really fast, BUT you can move the load, the emphasis will shift from a high intensity lactate based metcon, to a low intensity phosphate based metcon.

Basicaly it will turn into a strength workout. And don't mind me folks I may have very well screwed the above desciption up I'm really quite tired.

If you're capable of safely moving the prescribed loads than do so, intensity will come but you will rob yourself of any significant gains in power output if you're always scaling the weights low. I would like to see beginners moving slow but strong as well as moving light but fast. Neither may be impressive but they will eventually come together.

Now don't get me wrong it's also unimpressive if you can deadlift 600lbs but you can't finish fight gone bad... "Bring balance to the force luke!"

That last one was for you Doug.

Darn, I hit post accidentally I meant to rewrite the part mentioning the deadlift but here's an elaboration on that.

Check this: If you never do anything with light weights at high speed you will never be any good at moving light weights at high speed. And if you never move heavy weights at slow speeds you will never be any good at that. Lastly if you never move moderate weights at moderate speeds well you get the idea.

The point is you're good at what you do. If you want to be good at CrossFit follow the workouts as close to prescription as is possible. Its ok if you do it slower than everyone else. Eventually the next time will be a bit faster.

Think of the "Girls" as random drug testing.

Except the point here is to see if you've really been taking your prescriptions or not.

A slow "as Rx'd" Elizabeth, is better than a fast 95lb Elizabeth.

Oh and Ladies use the standard women's adjustment, but Go Hard Go Heavy or Go Home to Mommy.

Thanks Mike for that one :)

For those who do not have dip bar or rings - I do my portion on two chairs regularly.

Great T-Shirt CF Valley !

28/M/195/6'1"

As Rx'd 4:58.

I see your logic, Pierre, but disagree. I would advocate doing elizabeth type workouts for maximal metcon intensity, with extra strength and technique work beforehand or on other days if necessary to build up enough strength to ue the prescribed weights.

I think both ways would work, but I think that doing elizabeth type workouts for metcon-focus with separate strength and technique workouts would allow strength and technique work to occur in workouts with lots of rest and lower reps, which are more effective IMO. This will preserve the metabolic stimulus of the elizabeth and fran type workouts in addition to providing higher quality strength and technique work. Now, if someone is only doing the WOD's and the CFWU, with no extra strength or technique sessions, then your way would make more sense.

Ordered my rings today from the states - 2 weeks and counting! Until then dip bars it is.

This one looks fun! The crew and I are in Iraq now, so we a week behind. I put this one on my calendar and circled it in red. :)

I practiced snatches today (last Tuesday's workout) and this afternoon I'm tackling Angie.

CFWU X 3 (-dips, +pushu)
20:47
Elizabeth as modded
15-12-9
Clean 45#
Bench dips
15:22
Total time 36:09

5:30 as rx'd, full squat cleans @ 135 and ring dips

bwt-165

30/M/170/5'7"
As Rx'd
Time: 10:56

as Rx'd 11:19

Age 30, 5'10", 175#

Scaled to 125# cleans (10# more than last time)

All sets broken, otherwise as rx'd. 14:55. One minute faster than last time with heavier weight.

155bwt m 26yo

as rx'd

5.20

19:24, used 110 lbs for cleans, 10# increase from last time. Time sucked, however, lost over four minutes.

What can I temporarily sub for cleans? I'm nursing a bruised left forearm which get irritated by cleans, or any exercise where I "reverse curl" with my forearm. Dips no prob. Deads no prob (Did Diane on monday rx'd in 7 minutes, followed by 1.5 hours intense mountainbiking).

113# bwt.

8:50 - 85# squat cleans, each rep started from the floor. Ring dips with rings turned out and away each rep.

man under 8 mins is impressive...

Need to work on my form...my rack position is just horrible.

27yo/185lbs

11:50

Sub'd dips 63-45-27 reps

32/M/185
as rx'd
19:56
seriously struggled this morning - not sure what's up

28/M/185
CFWUx3

Returning from 3 days off WOD's. Laid a 200 sq. paver patio and took a serious beating. To those of you in landscaping and construction, I give you lots of respect if you can do your job and these workouts.

subbed 100#: 9:45

2222222222222222
23.36 sub 3:1 bar dips

95# cleans - I really need to work on technique

Regular dips - broken sets - jumping reps with 4 count eccentric movement

Approx 25 minutes - didn't pay attention to time - just gettin' er done.

Went back to 135# cleans when I was done. Did three reps first one was deceent form, sencond reps, weak form, third rep was brutal form.

that was fun right until my right wrist gave way. I was doing bar dips(3:1) and towards the end of the second set my hand began to feel a bit numb in the area between my thumb web and wrist.

First clean of set 3 and it went. No pain, but loss of strength and mobility (I can't make a fist nor control my wrist flexion)

Any thoughts?
Colm

age 41
bwt 211#
time - 15:55
as rx'd w/ 135# cleans (a2a)
did 3:1 ratio of bar dips
all sets, cleans and dips, were broken.

37yr old m 5-9 175
135lb cleans some power cleans
ring dips
21-15-9
9:35

7777777777777777777777777777777777777777777777

23M 6' 165

17:55

"Think of the "Girls" as random drug testing."

Love that Piere Auge. I'm in an injury imposed rest week. I hate sitting on the bench.

wow - I am seriously behind the power curve. I knew I wasn't going to get below 5 mins, but when I wasn't even done w/ the first set of cleans by 5 mins, I really knew it was going to be slow.

As Rx'd

36:59

1st rnd cleans: 8,7,6
1st rnd dips: 12,9
2nd rnd cleans: 5,4,3,3
2nd rnd dips: 15
3rd rnd cleans: 3,3,3
3rd rnd dips: 9

First CrossFit workout... ever!! First workout in a while too, so I stayed light despite tipping scales at 207#
After practicing form a bit w/a bar, started at 95# for (squat) clean for 15 reps then went to 65 for remainder
Accidentally did 21 the 2nd set too!
100# assist (Gravitron) on dips
Total time just under 9'... Read as 8'59"
Not my last! Thank you.

160/M/32
95# hang cleans
2X regular dips
20mins

I worked out in the gym today with the gym equipment instead of my York bar. What a difference. Do others find that the static gym bars seem heavier or more slugish. I don't know if it is the larger grip or the way the bar moves during the movement.

Howdy,
Yesteday's Work
{Ride (Airdyne) one mile @ level 8; PCJ 100kgx1; Ring Push-upx6 (+20kg; feet 2" higher than hands); and PUx3 (+69.25#'s)}x5.
Bdw. 83.6kgs...

172/34yrs/6'/m

CFWU x 3

With power cleans (my legs are still fried from squats two days ago!) and some pretty suspect dips - though they *were* on rings.

11:52

Love this stuff...

9.22 As rx'd

38/M 140 lb

Not really sure how to do cleans yet. Watched the videos many times but once I got the oly bar in my hand it was a lot more difficult to implement than to watch!

Decided to do hang power cleans instead as I have practiced those a lot. Scaled the weight back quite a bit though and was able to really explode into the catch which I'm very excited about.

Subbed dips for ring dips.

Some day I will RX!

21 HPC@75# broken x 2
21 Dip broken x 2
15 HPC@75# broken x 2
15 Dip
9 HPC@75#
9 Dip

Approximately 10 mins, didn't time exactly today.

After three straight days of squat-engaging lifts my a$$ is killing me - looking forward to my pants fitting a little snugger back there some day!! :-)

Chris

Stretching, Row 5 minutes, CFWUx1 (15)

Elizabeth
17:40 as rx'd

52 seconds faster than last time and used 10 more pounds. Hamstring felt good.

38/m/195#

Subbed 95# for cleans, and broke into sets of 3
Ring dips: first 4 or 5 of each group unassisted, then assisted using feet as neccesary

17:35

Went for form vs speed. Seems to work, as my form stays within the realm of reason, vs going for bigger sets/faster times where my form borders on pathetic. A journey of a thousand miles.....

AL

Row 500m
CFWUx3

1/2 intensity cycle (running triathlon on Saturday):
10:17 (used 45# for cleans)

Cool-down: row 500m, stretch

bw: 187

As rx'd: 10:40

I completed my first WOD today. Not as prescribed, but I did it.
Warmed up with a 5 mile run
First 2 sets of squat cleans at 115, broken sets.
Last set at 135. Broken set.

3:1 bench dips. done in ~15 minutes.

first time doing Elizabeth as rx'ed (yay!):

29 minutes

I've never done cleans before, they are intense.

21, 15, 9

65 lbs

I don't have rings so I substituted regular dips.

Subbed 105 lbs on clean, standard dips

11:18

subbed 2:1 bar dips

9:37

Catching up from being on the road Sun-Tues. Rowed 5K in 21:40 - still not the fastest rower but am improving thanks to the C2 rower videos. Will tackle Elizabeth this afternoon or tomorrow morning.

21:35

normal dips [63-45-27 reps]

power-cleaned rather than cleaned - still not got the technique alas.

PPPPPPPPPPPPPPPPPPPPPPPPP

Power cleans

9:58

Only 2 seconds faster than last time. :-(

PPPPPPPPPPPPPPPPPPPPPPPPP

Damn!
I was really looking forward to doing Elizabeth, haven't done it yet after 3 months of CF. I guess it'll have to wait til next time. Sprained my ligament in my shoulder this morning at hockey, after a shoulder hit!... The doc put me in a sling for 24h, and said it should be good to go for the weekend. I am a fast healer so I am expecting maybe friday. Maybe I'll do some regular squats with light weights today.

26M 145

10:40

scaled to 65lb on cleans and did dips with 25lb dumbbell instead of ring dips. Dead tired today.

Jon h & DJ...thanks for the feedback on those dips. I'll be doing the workout after school with a couple of my students. hoo rah.

180lb/m/32
RX'd
6:00

subbed reg dips for ring dips

7:32

+ 14 lb weight vest

Anyone have a recommendation for a chain/belt combo to facilitate adding plate weight to the pull ups/dips?

Thanks

15:36

subbed 95# clean and chair dips

180lb/m/26
RX'd
7:21

Did a 2 mile sprint warm-up and did a 1000m swim to close out. Ranger School - month and a half out.

BW 167 age 38
135# power cleans
ring dips
21-15-9
16:16
all cleans broken
all but last set dips broken

CFWU x 3 (-dips, + 3x5 45# cleans)
scaled to 55# power cleans, regular dips (x3) w/ green band -- many, many broken sets.
18:31

broke my cleans by sets when my form started to wain. broke my dips sets a lot... i'm not there yet, but i am definitely getting better.

i have also decided to set a goal for a 10K. i have never run that far, or ever run competitively. that means i need to run a 5K soon, though. i am still going to do CF, but i have switched my focus on my running and doing CF to compliment. however, i won't be on the CF schedule of 3-1.

i haven't run since before january and i ran 4 miles saturday. longest distance EVER for me and i know that my 4 months on CF is one of the main reasons that i was able to just go out and run. thank you so much! can't wait till the race!

ck

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

as RX'd, subbed 3x dips for ring dips
20:51 (PR)

compared to:
24:14 - on 4-11-07, and
26:45 - on 4-05-06 (w/power cleans)
13th week on Paleo Diet

46yom 165lbs
As rx'd with 3x dips
15:18 (pr) by 2:43
135# 7/4/5/5, 5/5/5, 3/4/2
dips 21/21/21, 15/15/15, 15/5/7

28 yom 225#
as rx'd (subbed 3x dips for ring dips)
22:50

Broken sets for both dips and cleans

23/m/228#

CFWU 3x10 sub'd push-ups for dips

Elizabeth with 3:1 dips
28:30

skip 3:00
squat clean 75# (1RM/2) x21
mu -100#x21
tabata row 1K 4:22 pr (-8 sec)

I just got my set of rings from Tyler about a week ago... I'm loving them! Pushups and dips are a completely new exercise with the rings. Today is my first day to use them with a rx'd workout though - should be a challenge.

41/m/185

CFWU, Stretching

Elizabeth - 30+ min
Scaled weight to 65lbs and broken for first
two sets. Sub'd pushups + bench dips for ring dips

Still can't eat my lunch....

I'm a newbie and just wanted to thank Coach for this website and all of the articles, vidoes, information in the faq section. Everytime I have a question the info is there. Learning a lot and its really helping with hockey, running, and mountain biking. Thanks Again !

WU
ring dips and 115# PC
WOD
135# PC (partitioned)
8:41

33 y/o Male
6'/200#
As Rx'd:

11:00

M/23/5'9"/170

as rx'd

9:54

F/41/5'1"/118

95# cleans 11:24
Thanks for the company greg d. and nice work.

200lb/66"/38yom

as rx'd 17.16.45

16 yom 160 lbs

didn't fully understand WOD did power cleans instead of squat cleans, didn't have rings so I did dips between two chairs

total time 15:43

29yom, 205lbs

as Rx'd 16:44

23/m/176lbs

as rx'd
9:51

M/38/190

Subbed power cleans - my technique on full squat cleans is laughable, but I'll get it. No rings, so 3:1 bar dips:

16:31

More better faster

17:07

Subbed 115lb cleans

Last time 18:28 with 95lb cleans for last 2 sets.

Day 3 of my CrossFit journey. I scaled pretty far back on this. I did:

8-6-4 reps of:
50kg Power Cleans
Ring Dips

My question is is it better to start heavy on the weight, and work the reps up, or keep the reps the same as Rxed and work the weight up? The reason I have the reps so low is because the ring dips are so killer. I feel like it would be better for me to work on actual ring dips as opposed to bar dips.

Thoughts? Suggestions?

Pulled back to 95# today (did 115# last time).

14:01

Age 29
BW 160

M/26/194.5

22:00 minutes

Oh yeah, they were ring dips...

subbed 115pounds on cleans and bar dips

16:23

just started crossfit one week ago gotta tell you its killing me but i absolutely love it.

one question. i looked in the demos and cant find it. whats a sqaut clean as opposed to a power clean??? thanks for any help with that

subbed 3 dips per ring dip.
did not go into seated position once I got the bar off of the floor.
18 mins.

39yof, 145lbs (or thereabouts - the scales at the gym have been broken for ages)

Subbed ring dips for parallel bar dips (no rings)
Knee was bothering me so did power cleans rather than squat cleans. 25kg (55lb) bar (used 20kg/44lbs last time).

8:00

23:02 as rx'd

85# clean, dumbells
otherwise as Rx'd
20:28

46 y/o
5'10"
194

CFWU x 3

Scaled cleans 115lb

14:00

135# full squat cleans
ring dips plus 5 muscle ups to get into position on rings for dips: first two sets broken third set straight, hence 5 MU.
10:51 Too many breaks on cleans

FYI--The CrossFit Video "TRY THIS AT HOME" Volume 1, shows Greg A. doing "Elizabeth" in 4:11. Greg is also doing hang power cleans and NOT full squat cleans from the floor.

SO Hang Power Cleans or Squat Cleans form the floor? Which one is correct for this WOD?

run workout earlier today. WOD later on

1mile very light to track - 8:30
1600m warmup - 7:00 flat
8x400m(90 second active recovery) -1:25 to 1:28 each
1x800m - 3:03
1mile home - 6:45

pre-ship PFT next Tuesday. shooting for a <19:00 run.

#93 Chad,
In a squat clean you receive the weight in a full squat position and stand up from there.

In a power clean you receive the weight in the "power" position.
The "power" position is roughly a partial squat. Your thighs will be bent to only about 45 degrees.

I hope that helps,

21:58 scaled to 120# on the cleans; 10# weighted armpit depth dips 1 for 1. Last time was 23:10 for 115# cleans, no weight on the armpit depth dips. Good progress. Thanks to those who urge scalers like me to push towards the rx'ed weight on these, and, as always, Thanks, Coach! BW:170 Y/A:58

cfwuX3 (supped pushups for dips)
Scaled: 1st set 95#, 2nd set 110#, 3rd set 120# on Cleans.
Dips subbed 3:1 on bar dips for RX'd Ring Dips.

Time: 20:30

pre-power clean/push press/hang clean
65,75,85,95,110,120,130,135
wod as rx'd-1st time with full clean 12:12, last 2x power cleans 10:24,11+

3 CFWU 15

21 115# Squat Cleans
63 dips
15 95# Squat Cleans
45 dips - band assisted
9 95# Squat Cleans
27 dips - band assisted

~27 min

Wow - so many of you guys and gals are beasts!

I got destroyed - 135# cleans/sub 3:1 dips (27:11)

it was awesome.

subbed 135# power cleans as I have some meniscus problems and the knee wouldn't take the full squat. The 100's of squats on the weekend aggravated things a little.
10:41
pre: (power clean/push press/hang squat clean)x6
75/85/95/110/120/130

my power cleans were 100% better after the CF certification this weekend. Thanks Tony & Eva for the "scoop" training.

33M / 185# / CF #115 / CFT 825

CFWU

"Elizabeth"

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

00:29::15

Garage was HOT! Took my time with my slow-healing hamstring.

12:53

-Cleans 29/21/12 reps of 95# bar
-Ring Dips as rx'd

mod'ed for sore hammy

#102 jon
helped alot thanks.

OK this was a great workout for me today.

10 min run
2X CFWU 10 reps - pushups for dips

Dips subbed 3:1 on bar dips for RX'd Ring Dips - went very low on all.....

16:12

Cool down was my last set of CFWU and 10 min run.

15:20
Did 95 lb. cleans due to form issues. Did bar dips b/c no access to rings.

I see a lot of people's posts that say 3:1 dips. Is it the proper sub for ring dips? 3 x bar dips for each ring dip?

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150

WOD as rx'd

6:26 pr(8:02 last time,performing hang cleans)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

M 33/168

sub'd bar dips x3 and 95# full cleans

19:45

full cleans wiped me out, looking forward to another crack at this one, one tough girl.

Subbed bar dips x 3 for ring dips

17:35

Age 35
BW 145#

As rx'd:

13:32

9:12 sub'd 50 lbs clean's
post:
tabata push up's (total rep's): 54
amrap sit up's: 61

did wod with AFT mommy, good job Rhi!!!

8 lb db cleans
assisted dips @ 110 lb
16:33

CFWU X 2 (no dips)

Cleans at 95#
Last 9 at 135#

Subbed dips 2:1

19:04

Thanks Coach.

36/M/64kg

Have a torn meniscus. Did 21-15-9 of

10kg Weighted Chins
10kg Weighted Dips

10:40

5:48 with full squat clean
should be under 5:00 next time, cleans were a little weak for me today.

#114 Harry

Yes, the Sub for ring dips is 3 parallel or V bar dips. They were much harder then I thought they would be after the Cleans.....

I need to get some rings!!

115 lb cleans
regular dips

11:49

Form is horrible on Oly lifts, but it'll get better.

145lb Power cleans
42, 30, 18 bar dips

21:15

26yoM
68kg
5'9"

"Elizabeth"
21-15-9 reps of;
Clean, 60kg (squat clean)
Ring Dips

15.17

45 / 179

subbed 115# squat cleans

13:44 -- previous was 20:58 -- have to add weight next time, not looking forward to it!

18'37"
115 HPC 3:1 regular to ring dips

M/48/5'10"/175

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds SUB Clean 95 pounds
Ring dips SUB dips 63-45-27

14:09
----------------------------------
Compare to 070410.

20:01

M/37/183

Hang Squat Clean-60kg
Ring Dips
21-15-9

11:29

Did not record time for 4/10/07

34/195

28:17...slow and easy, just working on form. No rings here, so just dip bar.

m/18/155

15:48
124 lb. CLN

as rx'd
17.48

much tougher doing cleans than power cleans (did previously)

35/180

16:13 w/ 115 lbs cleans. Not all clean were caught in the full squat and all set were broken

BW240
as rxd
19:15

30/M/200

Bike to gym

CFWU x 2

135# cleans (broken)
63,45, and 27 bar dips (broken)

Approx. 18:00

Faster than last time. Knee back to normal. Full squat clean form is getting better.

Not too pleased with this one today! 7 reps into my first set of 21 had to go to a little below a power clean, me knee felt like it was gonna explode. I have some form of tendonitis because my patella tendon and patella does not track correctly. Hurtin Bad. Has anyone else suffered from this, and if so what did you do to ease the trouble. Oh well, all part of the game.

Elizabeth: 135# power cleans, and ring dips
21-15-9 reps

13:50

Elizabeth"

21-15-9 reps of:
Clean 135lb, Ring dips

Scaled as follows:

21-15-9 reps of: Clean 75lb, Bar dips 2X

Time 18:39

compare to 070410.

scaled "puppy" from Brand X

Clean 65lb, Bar dips 2X (120lb assist on Gravitron)
21,42
15,30
9,18

time: 13:44

The differences increased clean weight by 10lb and did bodyweight dips instead of Gravitron assist dips. went slow on the dips because the shoulder is still recovering. No need to reinjure it.

not sure why my last one didn't post...

9:12
sub'd 50 lbs clean
jumping ring holds

post:
tabata push up's total reps: 54
amarap sit up's 61

CALEB G-
you are suffering from patellar tendonitis or perhaps PFD (patello-femoral disease) a fancy way of clumping a ton of issues under 1 name, to make MD's look smart, when they really want to say, I don't know. Best thing to do is stretch the hip flexor, strengthen the vastus medialis, and strengthen the adductors of the hip. Good luck....
TJ

My workout today--- no clean station at my gym ( got some wierd stares doing dead lifts yesterday too) did 7x3 push press with 5 push-ups and 5 rack rows between. went a little something like this-
95, 105, 115, 125, 135, 145, 155 (PR, 2/3).

5'11" 195lb 31 yo m
as rx'd 16:34

Comment 137

I’m not a doc but I think you may have a case of patellar femoral syndrome. I think a pretty good solution to help the knee is to strengthen the quadriceps so that the muscle pulls more tightly on the patellar tendon, in turn causing the knee cap to track better. I imagine a Google search on this syndrome would give you some more answers. Later

Elizabeth
6:33

Cleans were full range, however the return to start position was a little sloppy. Second and third set were broken. All ring dips were done unbroken.

25/f/5'2/132#

breakfast: run 45 mins = 6.17 miles

WOD:
full squat cleans @ 95# 21-15-9
parallel dips (no rings) 63-45-27
time: 30 mins

this one took me forever. had to wait some for the dip stations tho, so i know i can finish this faster, but sheesh!

bar dips

19:26

8:53 as rx'ed, new PB by a minute and my first sub-9 min performance. Finally I'm making headway with Elizabeth.

Elizabeth is without a doubt my hardest workout, it just beats the crap out of me every time. The bar just sits there on the floor and taunts me, 'Come on, pick me up man!' I think practice with the cleans has helped but strategy was also a factor. Shorter reps and shorter rests was the key. I'm at the hall and I went late today (after 3pm) so the energy levels were less than ideal. Hopefully the stars align for our next meeting and I hit Liz with both barrels.

Round 1: C-11,5,5 D-13,4,4
Round 2: C-5,4,3,3 D-10,5
Round 3: C-3,3,3 D-9,3

'Thankfully' the hall I'm in has some homemade rings but they are seven feet off the ground so even getting on them from a box is tough. This really helped 'spice' things up.

Pre-CFWU + light cleans and snatch + get feeling back in my legs from squats.
Post-Pat on the back.

41yom/150

CFWU x3 x15 (-dips)
WOD - Elizabeth - 2nd time for this one. Last time scaled to 115 on cleans and did 3x bar dips for ring dips and completed in 16:24.

This time - As RX'd - 13:54 a 2:30 improvement. Cleans were slower but ring dips were much faster than the 3x bar dips I did before. Rings are definately tougher but my arms really tend to give when doing high reps so the lower number rings dips really worked well for me. Cleans at this weight were a struggle and tried to go all the way down into a front squat even if I caught it higher. This worked through the first round but the last two rounds were more power cleans because my legs were smoked.

Post - L-Hang pull-ups 3 sets (8,7,6) and Floor wipers 3 sets (16,12,10)

As rx'd
full squat cleans.
18:23

33/m/167

13:35 all sets broken

sub'd 70# cleans

9:46

body weight 115, age 22

cleans- 75lbs
jumping ring dips
12:09

34/m/180
CFWU Minus Dips (I wonder why?)

Elizabeth (Subbed 115lbs cleans)
Cleans and Ring Dips broken sets into thirds
14:10

Next time going to start at 135lbs and see. First time for Liz so wanted to get a feel for her.

Went to do the WOD and after the first 3 Cleans I realised my wrist was not ready for them yet. Will hit the pool instead... even though I spent all day in it already.

Brian #7- Right on bro, feel free to chim in any time. We all were newbies here once too.

12:19 as rx'd

202#

8:48 as rx'd

Back after a looooong break, can't wait to get up to full speed again.

Subbed 1-1 for bar dips, cleans as Rx'd.

Time: 19:24

Didn't plan on scaling this initially, but I kept plummeting straight off the rings when I got to the bottom portion of the dip. Diagnosis: tired arms.

Steve
115lb power cleans
40lb assist dips x 3
16:54

CFWU x2 (only 5 dips per round though)

Power Cleans (135)
Ring Dips

10:10

10:17
With a break about halfway thru to run a call, time stopped and restarted.

First workout back after knee injury
121#
Ring Dip depth questionable
9:18

bwt:149 cfwux3 (10 pullups/dips)
Full squat cleans @ 135#
3x dip station dips (60, 45, 30)
23:47

Scaled down the Cleans to 95lbs
Sub'd 3X Parallel Bar Dips for the Ring Dips

18:56::98

subbed 4:1 for regular dips and 135# cleans

18:13

looks like i might have over done the substitution...

32m 194#

CFWUx3 (subbed jumping pull-ups)

21 cleans @ 95 lbs, broken set
21 bar dips
15 cleans @ 95 lbs, broken set
15 bar dips
9 cleans @ 95 lbs
9 bar dips

Forgot to time myself but was roughly 20 minutes (had to figure out how to do a clean...btw how does a guy get Sage's phone #?)

First week with Crossfit almost finished. Woo hoo.

I've got duty today. Can I make up this workout tomorrow morning and do tomorrows workout in the afternoon?

41/M/170

Started out as prescribed but half way thru second round of cleans had to drop down to 115#. Last time I did this workout I subbed at 95# and it took about 10 minutes longer to complete.

23.54

yesterday:
1/2 mile run
50 muscle-ups (25 min roughly)
1/2 mile run

Today: dug in the archives
20 min amrap
1 pull-up 1 box jump 30"
2 pull-up 2 box jump etc

16 (+17 pull-up +13 Box jump)

21 y/o male 211#

no rings for dips so I did reg dips x2

21 15 9
dips x2
135# cleans

time of 14:50

160#/M/43
CFWU
13:35

The bar in our gym is locked in a vertical slide, you know the one with hooks...I found out for clean its impossible to get down with the grip change in one motion...subbed clean with deadlift and squats separately.

Scaled wieght to (85#) and concentrated on form as I'm still getting used to CF. Blew thru the dips.

Intensity + bad technique = injury

bw-199

wu
burgener wu, dips, pullups, squats, overhead squats, power cleans

wod-modified Elizabeth
135# cleans x 7
95# cleans x 14
ring dips x 21
95# celans x 15
ring dips x 15
95# cleans x 9
ring dips x 9

14:25 total vs. 17+ last time. I did less weight on the cleans today, but moved faster. Ring dips self assisted in late rounds.

MC

Birthday 44 200 lbs male

“300”
25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# +
25x Pull-up

20:10

45/145
CFWU
Burgener WU with bar only,
WU and practice with 95 lbs
Then WOD as Rx'd but sets broken to;
C 9-5-5-2 D 12-7-3
C 5-5-4-1 D 9-6
C 4-3-2 D 6-3

24:29

#145 8:53 Holy gaucoin-molee that's fast.

19:10

26yom, 175#

95# Cleans, 3:1 Dips

13:10

25/bw 200

as rx'd 10:13

18yo male 170#

95# cleans
subbed regular dips 2:1

19:27

44/176

Full squat cleans at 135 lbs & Ring dips

9:52, finally a sub 10.

95lb clean
regular bar dips
10:16

44 yo male fat 209
135# clean x 21 x 15 x 9
dips x 21 x 15 x 9
11:42
train in garage...pleasant 92 degrees

16:57 w/ 65# cleans

8:21

@ work, a few squats and dips for warm-up
135 X 10, dropped it to 122#, 21 ring dips.
122 # X 15
122 X 9
16:50, had to wait for bar a little each time,

Scaled to 121# on cleans (not as rx'd, but slooowly getting there), ring dips full depth to armpits and locked out (briefly) at top with rings turned out.

17:42

29/M/175

Subbed 3x bar dips for ring dips and power cleans for squat cleans, otherwise as rx.

Result: 19:00

75#
21, 15, 9

And regular dips, also did various ab exercises.

get back in the swing... halfed it
11,8,5 135 cleans, 1:1 bar dips
6:28

#44 Scott in Ottawa

I'm not sure what you mean by a static gym bar, but
if it means that the collars don't rotate freely (you have to spin the plates to spin the bar) it will feel very sluggish and might actually be dangerous b/c you'll have to stop the plates from spinning in the rack position.

Subbed 85 lb full squat cleans

19:51

Bwt: 132

As Rx'd:

10:44

Did full squat cleans this time. All cleans broken up, dips unbroken.

M/30/205

WU: 1km row
Squats 5x5 185#

WOD: powercleans, bar dips = 6:28

187/M/31

Clean as Rx'd
Bar Dips instead 1:1

Time: 13.54min

Estimated 10 min b4 w/out, revised to 13 min after first "set' took 5 min and finished close to 14. Got my arse kicked!!

19yom/150#

1km Row + CFWU + Stretching

cleans of 65#
normal dips 3x rx'd

30-45 minutes... forgot to time

31 M - 195lbs

subbed bar dips 3:1

19 mins

Neil: 23:12 Cleans started on the floor, but I didn't really drop into a full squat. First time w/rings.

39 M - 170

CFWU x2 - dips + 10 practice cleans at weights between 55 and 95# (first time doing full cleans)

Scaled Elizabeth to 105# with bar dips

Did full squat clean until rep 12, when I lost the bar. Power cleans thereafter.

14:15

this quite possibly is the best pic i have ever seen on the site, haha.

28/f/154#

Somewhere between Brand X puppy and pack - 21-15-9 rounds of 60# clean, bar dips self-assisted with feet

I wound up doing power cleans most of the time because I'm still working on confidently dropping under the bar. I did closely spaced singles to focus on form, resting for longer periods of time when my form got cruddy. At least the bar tended to fly up pretty well. My forearms and hands are tired, and they forced me to break up the sets further as I went on. I'm not sure if that's a symptom of a form issue (such as pulling too much with my arms) or general fatigue from doing a high volume of cleans.

For the dips, I used enough assistance so I could complete 3-5 reps at once. In the beginning, I did negatives and helped myself out of the bottom. I needed more assistance as I went on, but I kept the reps challenging.

Time - 24:00

Last time, I did 21-15-9 rounds of 20# DB cleans and 1.5x bench dips. Time was 10:00.

12:13 as rx'd vs
12:08 4/10/07
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 17/17. hr avg 122, hr max 167.

Used 75 lbs. all sets broken
Dips between chairs
15:33

used 125# bar this time. subbed 3xbar dips for ring dips.

between 27 and 28 minutes. about 2 minutes slower than last time. i'll take it.

38/M/190#
CFWUx2 did not do dips in warm up. Also did not have rings so doubled the dips in the WOD.
WOD with:
*95# Snatch x 21(Broken set 3x7)
*42 dips
*115# snatch x 5 form sufferred so went back to 95# for rest of WOD x10
*30 dips
*95#Snatch x 9
*18 dips
TIME 22:07

42/m/168

As Rx:

10:42 PR!

Elizabeth modded

18:45
21-15-9
133# deadlift + ring dips

whew, that was tough! I'm still learning lifts, and thought I did 5rep rounds warming up to that weight on cleans, I'm not in good form and had a pain in my shoulder, so chose to deadlift instead - which was the most deadlifting I've ever done anyways, so I needed that. The ring dips were absolutely brutal, I've never done nearly that many

28yo M 170lb 5’10”
CFWU x 3, 10 pull ups, 5 ring dips per round. Clean 65lbs x 5, 95lbs x 1.

Clean 95lbs: 21-8,7-5,4
Ring dips: 6,6,6,3-8,4,3-5,2,1,1
Time: 14:09

Compared to 070410: 65lb cleans @ 13:53
Compared to 070126: 95lb cleans @ 17:46
Foam roll after

38/M/190#

CSWUx2
Performed scaled Elizabeth with 95# clean. Tried115# and form suffered so went back down.
Also doubled dips since did not have rings
Time 22:07

32:04

21-15-9 reps of:
Clean 135 pounds
2 Decline dips

Wt: 205#

As Rx'd

25:57

The ring dips were a little overwhelming. I need to start doing those on a daily basis.

subbed 100 lbs for cleans, and did bench dips...time 8:59. Tomorrow looks like a freaking killer.

37yom/187
CFWUx3
wod:
115 lbs cleans
standard dips: 30, 20, 15
time: 13:30

CFWU x 3

WOD: "Elizabeth"(scaled down)

21-15-9 Reps of

95# Clean
Bar Dips

10:56

24/M/150

My current max clean is 135 lbs, so I obviously had to scale down for these reps. Used 95 lbs, probably should have gone a bit heavier.

Don't have rings, subbed regular dips 42/30/18 reps

17:30

Did the CFWUx1, felt hungry, so decided to hold off on the WOD, trained last two clients. Did the WOD at 8:30 at night. Did clean specific warm-up
WOD, as rx'd
16:50 PR, not bad after a long day of work. Thanks Coach B., the Oly-lifting shoes really make a huge difference! As well as your cues on technique. I will be attending another seminar soon!

as rx'd- 13:34

always in the same 20 second time frame of this

21-15-9

42# squat clean
jumping ring dips

17:02

20 weeks pregnant

Medwig - 11:10

Milan - 24:00

sub 45 kg clean

18:37

98# cleans, 2X rx bar dips. Finished 9:59 & was doing cheetah back flips with pride & joy. Broke 10 minutes! What a stud!...then I saw the other posts...
This is a humbling community...fatty mcfatterson will continute to march w/ a more humble appreciation for the fellow crossfitter.
bsn

Hey,

41 Yo M 255#

As rx'd broken sets

12:29 min

Just feeling gassed with the heat....

More to come tomorrow!

Need a kool aid fix!

33/M/200

Scaled down WOD

115 power cleans, bar dips. Broken sets.

Second set had to wuss out and do hanging cleans due to recovering hammy from sprints, but finished out with prescribed cleans on the third set.

Loved it.

Fran
21-15-9
85# Thrusters
Pull ups

About 30 minutes

F/41/BW 146#/CFT 435

BW 70kg
6.31
60kg Power Clean
Ring Dips

No rings for this one:
21-15-9
Clean 135 Pounds
63-45-27
Bar Dips

24:01

d - 29m/175

12:10 as rx'd - rings turned out and away from body this time

j - 33f/125

11:00 (65# squat cleans, 63-45-27 bar dips)

21/M/6'2"/202#

CFWU
Burgener Warmup

21-15-9
Clean 90#

21 Ring Dips
15 Dips
9 Dips

Untimed

I actually did Fran today in 3:04...a personal best!!!

As Rx'd except power cleans

5:51

bar dips double not triple...come on
13.5minutes almost puked
felt great

23/M/175#

Elizabeth (modified)
21 - 15 - 9
Power Cleans
42 - 30 - 18
Dips

14:30
------------

Felt good for having taken a break for so long (4 or 5 weeks). Power cleans just felt natural, so I need to work on my full clean. Dips were on parallel bars, since I had no rings at the big-box gym. Ironic, considering I work at a gymnastics facility.

37 bw190
last time w/hanging cleans and 63-45-27 bar dips 14:51

today w/squat cleans and 63-45-27 bar dips
15:20

clean 115#
dips on wobbly dolly handles

12:20

56/M/195 16:52 95lbs power cleans

46/F/125 15:08 42lbs power cleans

Scaled pretty good

21-15-9

95 lb cleans, mostly power cleans in early sets, form actually improved as time went on.
30 lb assisted dips, killer to lock out.

27/m/215

9:00

subs
40# DB Cleans
3x Pushups
12:13

Thanks!

27/M/190
scale 95# cleans
15.11

32/m/195

17:29 as rx'd

Schnikeys! Much harder than expected.

Cleans @ 75 lbs
Regular dips sub'd for ring dips

Still took me ~16 min.

10:12

25# DB cleans (all I have - full squat cleans though)
jumping ring dips

I am exposing a friend to CF and this was his first WOD. Not very experienced with weight training, so there was a fair amount of instruction time in this.

185/M/25
CFWU x3 - Overhead squat with 135
15:05

WOD

as RX'd 20:48

1.5 mile run uphill 20 minutes

Im BEAT!

Neil(49) & Ellie(52)

Neil 1000 mtr row + modified CFWU + burgener WU

Cleans 100# 7/7/7 : 5/5/5 : 6/3
Ring dips 16/6 : 15 : 9
18.00

OK the time was poor, but felt I was beginning to get the clean technique. Confidence booster.

Ellie Day off due to Flu symptoms.

M/34/63kg

Ring dips/45kg power cleans

16.16

as Rx'd 16:36

scaled weight to 115. Ring dips were mostly negatives, I did 12 full ones. Broke cleans down into sets of 7x3; 5x3; and 5x2 with 1 min rest between. 20:04 (dips slowed me down).

Still on travel

Playing catchup, so I did this WOD this morning...
BIG MISTAKE...
21,15,9
95# & 75# Cleans
No rings, so just dips
11:52

8:23
131# Cleans
Standard Dips

19:17
135lb full squat cleans.
Slowed down, focused on form. Reset feet and back each rep.
Only counted reps with straight back where torso initiated movement.
Didn't count reps where hips rose first.(Abt 10 extra)
Reg dips 63,45,27.

As Rx'd 10:27. Need to pick up the pace.

37yom
205#

21clns/63 dips
15clns/45 dips
9clns/27 dips
Time=12:53

45 yom 202

135 for cleans 21-15-9

regular dips and only 21-15-9
so NOT as rxed

8:50

115lb Hang Cleans 21-15-9
45lb weighted dips 42-30-18

M/205/6'2"/31yrs old

As Rx'd = 16 minutes.

lol

Sorry wrong on the above comment.

Used regular dips (below parallel) in place of ring dips so not as Rx'd. I'm new.

M 50 69 178 CFT 735
21:45
Dips on rings, 115 lb for cleans.

17:34.
Subbed sets of 63-45-27 dips for the ring dips.

Last 2 times doing this WOD = 22:45 & 19:47.

No gym, no cleans
Ring Dips and MU.
21/5, 15/4, 9/3 last set unbroken,
Aprox 10 minutes.

31 yom @185 lbs

As Rx'ed:

8:00 on the dot.

M/26/177
CFWUx3
WOD as Rx'd: Elizibeth
10.45 full squat cleans, each rep from the floor.

28 yom, 185 lbs

95 lb squat cleans

15:15

Jeff-@ home Jr. bar
9:40-ouch
only kipped on 4 ring dips

As rx'd: 24:10

as rx'd 11:05

Age: 37
B.W: 158
CFWU X 3 X 15
WOD: 12:39 as rx'd

21:00. Subbed 60, 45, and 30 dips for ring dips.

scaled to 78# cleans (was able to incorporate the squat this time w/o doing it separately each time) and assisted dips (3x since I don't have rings)
11:21

Power cleans.

8:42

Regarding to scale or not to scale, for me it's more of a personal decision based on my training goals and recent workloads. I've been going very heavy (for me) lately with squats & DL's and then regularly training explosive movements...especially the snatch. Right now I'd rather get the Metcon work which means scaling.

CFWU X 3
95# Power clean
Ring dips as Rxed
Damon 4:00
Aldo 4:50

I didn't quit feeling like I was going to puke for about an hour.

Late @ making my post. This week has me on the go. Made time for the work outs just not the post. Down scaled from last time. 55lbs. cleans 80 off assisted dips. Need to know if you sub regular dips should it be 3-1 scaled? :9::31
Bwt:163

...additionally...

I did the dips between 2 chairs using pushup bars... so it was what I can only imagine ring dips would be like, considering I had to keep steady as not to tip the chairs over!

Age 51/BW 240#
"ELIZABETH" cleans @ 105#; subbed 3:1 bench dips (15 minutes even).

Elizabeth
Ring dips as rx#
squat cleans: 21x40 kg, 15x50 kg, 9x60 kg.
all clean sets split in 3 equal parts.
time: 21:20 min
On the plus side: cleans and ringdips are getting better every week now I am doing then regularly in my warming-up.
Have fun, Johan

As required
about 10 minutes judging from clock on wall

as rx'd. ring dips. alternated randomly between full squat cleans and std power cleans (where I catch the bar just a few inches below standing). Squat cleans really killed me. Good to work those in more.

21-5.15m
15-8.04m
9-6.02m

Total: 19.22m

181# 5'11'' 26m

As Rx'd, except ring dips (YMCA doesn't have rings, dangit)

21-15-9
135# Power Clean
21-15-9
Bar Dip

Time: 10:35

Killer, good to do after the week off from morning P.T.

31/M/189lbs

CFWU x 3

scaled cleans down
95# 1st round
70# 2nd and 3rd round

29:40

My ability to do a proper clean is nearly non-existant...very frustrating

Day behind

as rx'd
20:56

slow

7:36

11:26
subbed regular dips

Tim: 13:05 as rx'ed, first WOD post-Achilles-strain

Nowhere near my PR of 10:12 nor my usual goal of sub-10:00, but considering I had no idea if I could even squat clean 135lbs beforehand, not a bad showing. Tried 45#, then 95#, then 135# as warmups and discovered that I could 'Continental' the weight on any poor-form reps and avoid recovering into a split, so I did the WOD as rx'd.

pre: row 200m, Burgie, ghd, hypers, chins
WOD: 13:05 as rx'ed (PR is 10:12)
post: HSPU practice (ha, ha, ha...)

45/235/840

T = 34 min.

135#, Full squat cleans, full extension
3:1 bar dip subs.

Whoosh !

as rx'd
8:32

35m 5'8" 75kg

CFWU(without dips)
New to cleans - learning with 20kg oly bar only (21-15-9) and even that was hard work - not sure if have form right, got to wait 2 weeks for mate from Stokholm to come over and check.
Dips on dip bars 21-15-9. Awaiting rings in post from US of A.
11 mins approx

M/45/220/6'

First time doing any kind of clean, so I reduced weight to 95# and worked on form. The first few reps felt stiff, but they felt more explosive as I went on.

10:45

CFWU-dips
Elizabeth @75# / dips x3 18mins

Extra--L pullups 3 to 25/ abs /hamstring strengthening with curls.

Form stinks, still. Hammie is tender.

11:26
subbed regular dips

Very weak. 26:30 subbing 115lb power cleans and 3 bar dips for each ring dip. Too much running and biking and not enough Crossfit. Gotta get my priorities straight!
Props to all for the amazing times posted!

105# clean
bar dips
12:30

125# cleans and regular bar dips: 10:17

47/M/153/715
95# Full Squat Clean from the floor (+10# c/w last time)
Ring dips, no assist (first time)

14:40 on wall clock (have had 3 watches expire this week)

29yom 165lbs
21-15-9
95lbs squat cleans most not caught in full squat broken sets
dips first set complete, last two sets broken

21m/190
sub'd bar dips x3 for ring dips
13:22, nearly a two minute improvement

####################

Sub'd bar dips for rings, 3:1

All squat cleans 135

26:34

39/80.2/12.2%
15:13 at 60kgs (PR)

28/F/110#

65# cleans
ring dips (25# assistance)

time: 8:16

last time 7:36 this time all cleans were full squat cleans.

24/M/260#

Did 95 pound cleans and 3 bar dips for each ring dip.

18:53

24/m/260#

Did 95 pound cleans and 3:1 bar dips.

18:53

Used small straight bars at SL

65
75
85

Did bench dips x2

11:56

12:08
75# sq cleans - waay off pace. Day 9 of the ORI; long days, short nights.
Warmup of ab wheel and jump rope.

41/F/115

Posting for Tracey
Subbed with
jumping ring dips
65lb cleans
11:55

6/14/2007
Joel Ihrie - Elizabeth - as rx'd: 9:07

310yo/M/211#

95# cleans
Assisted ring dips

10:09

M/32/170

Easy 5k approx. 25 minute

M/24/153#

CFWU
95# Cleans, Reg. Dips
14:17

With 115 lbs and regular dips: 15:02

couple days behind because of FTX
32yom/195#

95# squat cleans
21/15/9
all sets broken and not so good on form
last set of 9 form was the best
couldn't get the bar to sit on my shoulders and roll to my finger tips like in the video, I'll work on it
subbed regular dips 3:1
ended with a 20 minute ab routine

115# cleans (27/45 FSC, 18/45 PC)
Standard dips
15:00

4:23 - used power cleans

did 125lb hang power cleans (hamstring still tight)

21-15-9
125lb cleans
bar dips

I was out of town and didn't have my rings, so I did double bar dips, 42-30-18.

Time: 17:40 (with about 3 minutes wasted waiting for the dip station)

9:44

CFWUx3 (sub L-sits for dips)
Burgener warmup
15:01
Still more of a power clean than full squat clean, but better than last time.

19:49

previous = 18:58
previous = 23:46
previous = 16:15
previous = 29:00

16:46
no bueno

27yo 200lbs

CFWUx1 and OHS wod

subbed 95lb hang power clean

7:40

11:16
subbed 115# hang power cleans

21-15-9 95# cleans
63-45-27 dips
10:01

WU:
4rnds: 5 burpees/25 situps, following by plank work

Really sore today- legs from squats, but I don't know why my dips sucked... Had to take it down a notch.

135 PC for 7 reps, then 95# for rest of the WOD
3x bar dips on first set
21 on second
15 on third

Charity-
sub'd 79# cleans
12:52

cfwu x3
32 minutes

did power cleans
3xbar dips

just wasn't moving fast today

finished with some rotational ab work and 20 pistols per leg

as rx'd (FSC except 2 pwr cleans)

9:25

Followed with a 3 min round of sand bag bridges and then a round of 1 min punches, 1 min kicks, and 1 min sand bag bridges. Then 20 med ball thrusters and 15 x 65# squat jumps.

M/31/191

CFWUx2
Done 070615 along with 7x3 OHS WOD

did not time

15:22 scaled:

115 lb cleans, mostly pc
1:1 bar dips

95lb cleans
ring dips
12:15

No rings so 3X dips
Clean as Rx'd
17:44
in Djibouti -- thought I would not be back there and will be happy if I am not ever again -- on the ground just a few hours but still got my CrossFit WOD in

202lbs Male

15:52

clean 135: 12,9
dips: 20,15,15,10
135: 10,5
dips: 15,10,10,5,5
135: 9
dips: 10,5,5,5,5

warm-up: row 300x2 ten push-up. ten pull=ups 10 knees to elbows.

15:24

5 seconds longer, but cleans were much deeper, getting very close to full squat cleans. All ring dip sets unbroken.

30/m/5'11"/180

Did sets of 21-12-6 reps (bar dips @ 2x rx'd reps). Squat cleans @ 135lbs absolutely killed me. Only the second time in the 3 months of CrossFitting I've come close to vomiting. And I HATE puking - haven't done it since 1999. My streak continues... barely...

Time: 27:43

no bar. sub'd leg press 255 x 21x3 and dips 63,30,45
16:33

35/m/150/67

Scaled cleans to about 85lbs

9:57

Modified: 95lb cleans (21-15-9), Regular Dips (63-45-27). 12:45:00

17:43 (0:16 slower than last time)

37/M/195--Syracuse NY

As Rx'd: 8:36 (pr)
SC form started good, but got progressively more "power clean" in the middle reps, particularly the 15 set. Regained my form for last 9.
On the otherhand, this is first time I've done ring dips in a while and went through them like buttah...guess the whole muscle-up prescription about 3:1 is true!

CFWU x 3
WOD as Rx'd 115 pounds
Did hang clean instead of Clean because the back has been sore.
Time: 17:18

sub 95#, bar dips 9:10
wu-20 min level 14 aerobic old stairs gym

36/M/199

CFWUx3

22:09

Scaled cleans to 115 lb (not 135). Form was way better this time - full squat every time. Should move back up next time if form keeps improving.

Subbed 3 dips per ring dip.

23:57
started with 65lb cleans (bad form), then went to 55 lbs. last set 45lbs.
assisted/bench dips. reps: 84,60,36

Previous (jan 07): 22 mins
45lb cleans
assisted/bench dips. reps: 63, 45, 27

11:00 Flat. 1:24 slower than last time, but went with full weight, not scaled. Form NOT as good as it should have been.

Cleans broken 11,10 / 5,5,5/ 5,4

last time
070126

power cleans
sub 2x bar dips

19:05

this time
070613

power cleans
sub 2x bench dips

quit after round 2, out of time

18:24

11:21 with 95 lbs and reg dips

This is the first time I completed this one.
135, straight bar dips
15:40

15:38 as rxd

cleans broken 11,10/8,7/9

dips in sets of 4

M30yrs 76kg

Was much slower this time 45 mins but much better

did 60kg on the cleans
and full dips used no bands

Did it ladder style to get the reps in

Age 35
BW 178

CFWU * 2, 12 reps

23:01 last time
17:25 this time

Oops. I THINK this was the 19:19 time that I forgot to post.

Maybe not- that may have been Diane a few days ago...

as rx'd 13:17.

Focus on Ring Dips (1st time)

CFWU (10) x1
Ring Dips - 5 reps
CFWU Round 2
Ring Dips 10, 4, 6, 1
CFWU Round 3
Ring Dips 10, 5
Ring Dips - 9

Ring Push ups - 20, 10 x 3

WOD - No time today - lost watch
Power Cleans/ 45 lb Dips
135 x 15, 6/ 10
135 x 10, 5/10, 5
135x 9/9, 10

Clean 60 kg, 21-15-9 reps
Dips, 66-45-27

24:52

Ouch.

(done 6/18/07)
30:00...HR avg 163 max 178
115# CL's & "immature" ring dips
Didn't realize I was on the verge of a 24 hour flu bug which must've added to my time (prev pr is 18 min). Still feeling it two days later. Anyway, used hook grip entire time; dip form needs work.

41/163
as rx'd
14.28
full rom cleans

About 20 minutes
Dips on dip station.

as rx'd apart from squat cleans were 60kg
dips on bars not rings
(recovering from neck injury!)

15.54

Ian 10:29

Ward 8:08

Done on 070704 at 0800
CFWU 15x3 (-dips,+HSPU & Push Ups)
Elizabeth killed me
sub'd x2 bar dips
32:30...you ppl are beasts that are doing it in less than 20 mins. Less than 10 = (demi)gods. Good on ya...

21:35
-75 lbs. cleans 21/15/9 sets unbroken and good form. Next time increase to 85 lbs.
-Ring Dips / form OK but could only do about 12 unassisted / then progressed through partner assisted and then jumping (need work)

age 17 bw 170
7:35
105# cleans

29yoM 198!#

9:48
21-15-9
135# cleans
(3X) bar dips - sub

need rings.

m/27/190lbs

rxd 14:42

21-15-9

95# clean
dips

10:53

In answer to : should you go lighter weight and go faster, or heavier and slower the answer is BOTH. Go heavier and faster. If you want to maximize your results. As long as your form remains safe push hard. If it takes you 10 hrs to do 135lb cleans then use lighter but if it takes 40 min using 105 then use 105.