Perfect timing.

This will save a lot of time. It's three parallel bar dips for every ring dip!

This one's fun

Oh man, what a wonderfully shot video, and what an awesome insight. I just couldn't stop shaking my head in agreement.

What job does CCT Joey have exactly?

Great interview. Very nice comparison between CrossFit and the world at large.

I love it.
"Suck it up! Man up! Slap your C**k and B**ls out on the table and make it happen!"
Hey, can we get a shirt made?

Amen speaking the truth once again..I love Crossfit and the people doing it.

Bullseye, CCT Joey...couldn't have said it better myself. You can call in CAS for me anytime. ;)

-Dennis

question. using rope loops under parallel bars woudl this function like rings for the stability aspect? otherwise is it 2:1 or 3:1 paralell to ring?

Frustration! I pulled a muscle in my neck and shoulder doing Tuesday's WOD on my 118th pull up out of 120. Haven't been able to workout or even drive my car because I have absolutely no neck rotation. Looks like a week of massage with a therapist and rest. Everyone else think youself lucky you are able to punish your bodies this week. I envy you!

cct joey ... aka every mans new hero " im a man... i could do it... ill just be really slow at it " LMAO love it!!! great interview

~ C@ck and balls out and do it

Joey--great video. Was even funnier in person!
Bladeboy--accept it as it is and you'll be back in no time!

I loved the interview and I have always feared this workout. I always rip the flesh off the inside of my thumbs on the last set of cleans but it's just another peace of skin hanging off my "crossfit hands". As if workouts with a zillion kipping pullups don't destroy them enough...

I appreciate the workouts, but that guy's a bad combination of dumb and adamant.

I love it, Joey hit the nail right on the head with that one. It's nice to know there are other people out there who feel the same way I do about Crossfit.

"I can do it, I'll just be really slow at it" love that line!

Joey, well said...being in the public services we are taught to be "PC" and it tends to blend into other things...Very refreshing to hear it as it should be...Hoo rah!

Nicely done!

Wayne.

Quite a character, that CCT Joey. Nice to see he doesn't tone it down for the camera.

ROFL, that interview is hilarious. I love when fellow military say it like it is, no BS involved (now if we can only get politicians to do the same). We tend to use very colorful terms, it makes for such good use of language.

Elizabeth, I can't wait to meet you in the morning, I feel a PR coming!

#9 bladeboy-

I hurt my neck last friday while doing Linda. I also had no rotation, could not drive nor get out of bed! I couldn't even sleep the first night because lying down was so painful. I used a hot water bottle and alieve which seemed to help. Hopefully you will be back to normal in a couple of days! Take care!

Tomorrow is my scheduled day of rest. Will make up Elizabeth on Monday.

Not sure I agree with his delivery, but I like the points that CCT Joey made in that interview. I also like #19 have a day off tomorrow, I owe a 5k monday and Linda on Tuesday.

Re: CCT Joey.

Inaccurately characterizing the position or opinion of your adversary and then shooting it down is called a strawman argument. Some use it skillfully. Others just use it.

Are these Power Cleans or Squat Cleans?

Joey,
let all these other Effers run their bologna lockers about "delivery" and "strawman arguments." You spoke from the heart and we hear it lima Charlie, measurable, observable and repeatable. Warriors don't worry about feelings, just facts.

Thank you to those who responded to my ZONE question. Keeping the ratio the same at a higher than recommended caloric intake is what I suspected. I coach a high school water polo, and wanted to be sure to get this right. Helped a lot. Thanks!

I booked a room at the benson hotel in portland for the seminar in september, anyone interested in bunking up to save some cash feel free to email me

"Video killed the radio star."

Forget the radio gig Joey welcome to TV!

ROTFLMAO

brock larson, wec welterweight challenger, plugged crossfit today in the WEC weigh ins. fyi

# 4

CCT Joey is a an air force combat controller. His job consists of running around with SOF and calling in close air support (CAS). He is the guy along with the A-10 pilot that all the ground guys will buy drinks for at the bar... you gotta respect anyone who decides to fight on the ground in close proximity... regardless of their military branch.

Could not stop laughing....I sound like Siskel and Ebert...2 thumbs up for the CCTJoey Interview!!!

To me, this is CrossFit. The very human element from just some random guy named CCTJoey. But he's not a random guy...he's got strong convictions, he's hilarious, and in my opinion, dead on with his analysis of the "make-up of the people" who do CrossFit.

Tony B, whether you know it or not, you're capturing very powerful, moving testimonials in this revolution and doing a superb job with it.

I'm gonna make a "CCTJoey for President" t-shirt, and only a select few Americans (just the CrossFittter) across America will get it when they see me wearing it. This is the best community ever to belong to.

For some reason, CCT Joey reminds me of Billy Bob Thornton.

As Rx'd 5:36

Great workout!

23:26, I don't have rings so I did 3 dips for every ring dip. Good Luck to all!

-CHRIS,

USMC, 2/1

25yoM/6'0/220

As RX'd w/ full squat clean & ring dip

7:03

Fun in the desert!

34yr old/196

As rx'd.

6:31

40 yof, 148lbs (2lbs lost of the 5 I gained on holiday!)

Scaled to my level: Parallel bar dips, 1 per
25kg (55lb) cleans. If all is well I will try 30kg next time we do this.

7:50

2k row

8:43.3

Joey is as real as real can be.I appreciate his ability to tell it how he sees it. I agree w/ it all. His passion is what stands out the most and for me thats all that matters. He's entitled to his opinion like the rest of us. Why oh why do some people who may not agree, seem to take so personally and as a result, attack him? But then again, thats life.

31m/6'3/215

as rx'd: 7:00

"Oh. And I _would_ like my undies back."
-Walter Sobchak

I don't want to take away anything from CCT Joey. He has a hard job. His mission statement is to work with SOF as an air traffic control (landing the planes) but not necessarily to call in close air support. This is an additional duty a CCT can have. It is called being a JTAC. The real JTACs that slug it out with the everyday Army Joe are called TACPs. I am not saying Joey isn't a badass just saying CAS isn't necessarily his job even though most CCT dudes would like to think so.

#30 I think you're describing the job of a TAC-P (Tactical Air Control Party).
www.globalsecurity.org/military/agency/usaf/tacp.htm
Those guys do all the work and get no credit. I worked with them for 4 years at Ft Polk.
i8bugs

Are anyone else's upper arms bruised from these ring dips? I'd say the pain from the apparatus itself is worse than the workout.

K: 45# Cleans, band-assisted ring dips, 15 minutes.

From the CCT website...
"Combat Controllers (CCT) are ground combat forces assigned to Special Tactics Squadrons within the Air Force Special Operations Command (AFSOC). The mission of a Combat Controller is to deploy by the most feasible means available into combat and non-permissive environments. Combat Controllers are Special Tactics Operators who establish assault zones, while simultaneously providing; Air Traffic Control, Fire Support and Command and Control communications in the joint arena. Additionally, Combat Controllers expertly employ all-terrain vehicles, amphibious vehicles, weapons and demolitions. Functions include assault zone assessment and establishment; air traffic control; command and control communications; special operations terminal attack control; and removal of obstacles with demolitions. The CCTs provide a unique capability and deploy with joint air and ground forces in the execution of Direct Action, Counter-terrorism, Foreign Internal Defense, Humanitarian Assistance, Special Reconnaissance, Austere Airfield, and Combat Search and Rescue operations."

The main difference between TACPs and CCTs is that TACPs are with the grunts and CCTs are with the SOF (or alone and unafraid). CCTs also have a much bigger skillset like landing the planes and inserting by the "most feasible means available".

I'd buy either one a beer, but I was a FAC so we are brothers.

M/33/82kg

I'm back! Again! One week off forced rest. Well, no more!! Now it's serious. But I started slow...

5x10reps of the following series, for time:

Push Ups
Squats
Push Ups
Sit Ups

time 6:30

some of you just dont get it, cct has i closer right then wrong, yes some of his personal opinions on the off days ruffle feathers like mad, but thats the point! crossfit is designed to stressed the body and the mind, focusing on the mind on our off days by ralying in discussion about said topic. these topic are chosen by coach. dont like the topic, jump on the message board and post another article, ill read it im sure and discus it as well.

the whole idea is Mens Sana In Corpore Sano ~ a sound mind in a sound body. we are nothing without our minds and a little healthy thought and discussion goes a long way. dont whine that someones view is different then your own, mearly post that you dissagree and write your views in a none aggressive manor, crossfit gives us common ground to begin discussion, lets handle it like human beings not prepubessent jock straps!

M/26/199.5

14'43

I should have done 3:1 for the dips but my shoulder is still sore from a couple days ago.

Next time. It took 22 min last time because of all the extra dips.

Hey I'm stranded on travel does anyone have a good substitute for this workout that doesn't involve weights?

First time completing Elizabeth as prescribed!
17:51

Love the video!

Alpha Male Fitness. Classic.

Telling it like it is, can't ask for anything more.

Great interview.

#4....
FAQ states.. Clean from floor to full squat.

M/36/216 lbs

WOD modified for my old a**.

regular dips on captain chair x11
gravitron dips lifting 80% of BW x10
clean 65 lbs - x11, x10
regular dips on captain chair x15
clean 65 lbs - x15
dips as above - x9
clean 95 - x9

16 min 02 seconds

I know, I know... I'm working on it.

I mean #24...

28 M/5'4"/170 lb

13:25

sub'd 63-45-27 bar dips

44/176

15:07 as rx'ed. No pr, this one hurt.

"elizabeth"

13:30 as rx'd

another very unpleasant encounter. it's like I'm dating in my twenties (and thirties) again.

31yom@185lbs

3 dips for every ring dip.

8:54

50/165
115lb.cleans bar dips
16:37
feeling old and tired this morning ,out late at a party and the beer tasted so good.

More right than wrong? I'd agree with that. It's the 10% thats wrong and the summary acceptance of it by some that is telling. That 10% contains mischaracterizations and juvenile name calling.

Wheat from the chaff. Discernment is a critical skill. I'm a Crossfitter for many of the reasons he stated-because its hard, beacause it works, because it attracts poeple with a get it done mentality, because it cultivates toughness. And, of course, he has his right to his opinion and I know he's a favorite of many who read the comment section. But when someone names a demographic you're part of, distorts what you hold to be important and then calls you a pussy, some of the humor is lost.

Anyway, talking time is over 3-2-1 squat clean

41/168

Didn't know how my calf injury would respond to cleans but completed as rx'd, although last few cleans were ugly.

21:49 PR

Excellent interview. I liked the ending about "man up". He's right about it's all up to "you" and save the whining for somewhere else. I love the fact that he called a "Puss a Puss".

Ryan

Measurable, observable, repeatable. I too am a big fan of the scientific method. On the other hand, I perceive cognitive biases as being immensely important when it comes to perspectives of how the world IS. Back in June there was a great list of 21 biases that typically influence people, such as "confirmation bias," in which people tend to search for or interpret information in ways confirming their preconceptions.

It takes guts to tell people how you see things. It takes a measure of arrogance to present what you see as the only rational view.

CCT Joey shows plenty of humility in describing his CrossFit abilities. Most of us can't help but be humbled by seeing something like Brett's 2:19 Fran, since it's so plain to see. World views seem less subject to direct contradiction, since we have so many potentially protective biases. If we recognize our limitations in measuring and observing, then the debate can become a meaningful inquiry rather than simple CrossTalk. For that I can just tune into The O'Really Factor.

victorycaucus.com. Some facts presented to after-the-fact nay-sayers about Iraq presented to them through discourse, starting with "I thought the war was ill-advised from the beginning." ps- I was a one-tour army infantry platoon leader in OIF I and II.

"I thought the war was ill-advised from the beginning"

I will assume by "war" you are referring to the Iraq campaign. I'm curious as to your answers to a few questions:

- Did you believe in 2002/2003 that Saddam Hussein either still had the WMD previously inventoried by UNSCOM or still had a weapons production capability? If not, upon what basis was this opinion formed?

- If you believed Saddam had WMD/production capability, did you deem, post-9/11, that potential for him to use such weapons/knowledge to aid our enemies an acceptable risk?

- If you did not believe Saddam had WMD/production capability, did you expect him to again pursue such weapons if sanctions were lifted? If not, upon what basis was this opinion formed?

- Did you support UNSCR 1441, requiring Saddam to provide full accounting of his WMDs and programs? If so, what "serious consequences" other than regime change do you think would have been appropriate given Iraq's non-compliance? Do you think such lesser measures would have helped bolster the UN's and US's credibility or reinforced the impression of both as toothless paper tigers?

- Given what we now know about Iraq's bribes via the Oil-for-Food programs, do you believe major benefactors (including France and Russia) would have supported your proposed actions?

- If you did not favor forcible regime change, what was your preferred course of action vis-a-vis Iraq? Do you think we should have continued sanctions indefinitely? Should we have vetoed any UNSCR to lift sanctions?

- If you preferred a containment approach to Saddam and Iraq, discuss the effects that having an intact Ba'athist Iraq requiring prolonged military presence would have on potential military options available to counter a nuclear Iran?

Saddam was an enemy of the US and the battle for Iraq was a battle that had to be fought sometime. I think choosing to fight that battle before Iran achieved her nuclear ambitions was the right choice. I am not saying that military action against Iran is inevitable, but it is certainly a real possibility, and having a presence in Iraq from which to stage such action is a much better position of strength than having military assets tied up with containing a hostile army on the western flank of the area of operations. In fact, the stronger our military position is, the less likely military action against Iran becomes.

Realistically, there is no victory scenario in the GWOT that includes an Iran or Iraq (or probably Syria and possibly KSA) under the same political regime as pre-9/11. Our goal is to effect such changes as peacefully as possible, but we must be ready to respond militarilly when necessary. Breaking up the Taliban and denying Al Queda its safe harbor was a necessity. Likewise, it was essential to have Saddam and the Ba'athists out of power in Iraq before Iran achieved its nuclear ambitions. Neither of these were possible through non-military measures.

Thursday WOD (5 km).. 29:42
guys i'm telling u running on the trendmill and actually running is totally different. When i ran the 5km i ran it at 22:40s and when i ran it around a soccer field it was 29:42. Trendmill is soft and running is what elites do.

Simulating "real" running with a treadmill is more possible using a 2% grade to account for the difference between keeping up with a moving tread and actually propelling oneself over a surface. At least that was the rule of thumb we used back in my personal training days.

so after posting my 'puss' effort on todays WOD I just went out and did a 2mile run ,5 x 100 yard sprints and out to the barn and did broken sets of 21-15-9 ring dips.
I keep telling myself its just over 100 days til Pittsburg,got to keep pushing.
By the way ,I really enjoyed the video with CCT joey.

M/29yo/6'4"/202#

Not a good day at all, felt very weak!!

Only used 115# and I did bar dips, no rings yet.

CFWU
21 Full Squat Cleans
30 Bar Dips
15 Cleans
20 Bar Dips
09 Cleans
10 Bar Dips

Time 17:31, will do better tomorrow!!

10:56 w/ Power cleans from floor
Can't squat,not even an air squat; pulled glute muscle.

I think CCT Joey makes a really good point here: "you rob people of their liberty, which means you take away their ability to feel the need for responsibility. It's going to go down hill from there."

Which is why I don't understand why he said this, "just stay out of the streets and quit acting like weirdos at protests and everything will be all ok."

I think everything is not ok, and acting like a weirdo or whatever if just fine with me. I remember when I started doing olympic lifts in the gym years ago, I got strange looks. Then I started doing Crossfit and people just about stared. Fortunately, that didn't bother me. Now there are several Crossfitters in our gym and the management even purchased a few rubber plates for us. Unloading from overhead gets some attention, but they don't mind. People are open-minded at my gym, I think because I routinely invite others to join in. Some do.

If we really want everything to be ok, then I think we ought to really live one our nation's great fundamentals, the first amendment to the United States Constitution. Here it is: "Congress shall make no law respecting an establishment of religion, or prohibiting the free exercise thereof; or abridging the freedom of speech, or of the press; or the right of the people peaceably to assemble, and to petition the Government for a redress of grievances."

So speak your mind, assemble peaceably (even act weird if you want to), and call on the government's leaders to do a better job. From my way of thinking, these are among the duties of a patriot. I know there are many people here are taking on other duties of a patriot; you have my full support, because even though we might disagree on some things we are likely to agree on many others, especially such important ones at the first amendment.

This is my first time posting but I just have to give a shout out to crossfit... I have been doing the program for less than a month but i can already see results.
I am a Dallas TX cop and I was shot in the line of duty on Aug 30, 2006 while attempting to rescue a hostage being held inside a hotel room. As I made entry into the room the suspect shot me with a 357 glock pistol. The bullet entered my upper left leg and severed my femoral artery. Thanks to the heroic efforts of my team I made it to the hospital just in time to save my life( I needed 10 units of blood in th e O.R.). After five months of recovery I returned to duty with only lingering nerve damage and slight strengh loss. I gained quite a bit of weight while recovering at home and I havent been able to shed it until I started the crossfit program. I have almost retuned to pre shooting weight now. I tell everyone I know about the program and the benefits of this type of total body conditioning. Keep up the good work.

I like it in the video when he is censored from criticizing the left wing and the liberals :)

Steve
125lb power cleans
30lb assist dips x 3
18:41

Last time was 115lb power cleans, 40lb assist dips in 16:54. Improvement? Doubt I'll be able to tell until I can do it rx.

4:48

135 lb full squat cleans and full depth reg dips, no rings at cabin, regular dips are just as hard as rings without little kip for me so now i know i can do sub 5 min at home...next time...

bwt-161

42yo/175#/m

12:30 as rx'd

CCT Joey, Thanks for the candor in your viewpoint. While the humor in anything is a subjective call please know that I was shaking my head yes and laughing my slow, puss-ass off. Also, should the opportunity arise please let me buy you a drink in appreciation of what you and your compadres do to protect our liberties.

Glassmans, Thanks for seeking out and "airing" the interview. A couple more of those and Rupert Murdoch will be making you an offer.

Naysayers, While I can fully respect one's right to have, voice and champion their opinions (exactly what people like CCT Joey work for) we can now clearly understand why the founding fathers felt the need for a 1st amendment to the constitution.

Joey - LMAO. Funny. Nice to put a face to the name.

Those who oppose - I don't always agree with everything Joey says, but I love the guy. Heck, I don't always agree with Coach, but I love 'em, too. Kind of like your family. And for many of us, that's what these guys are.

jbor - Thank you for your service in the long blue line. I work out with a number of LEOs, at least one of whom has taken a round from a whack job and come back. Do this "CF thing" hard, brother. You will never regret it. Then lead by example and show your colleagues why they need this.

Couple days behind - probably a 5k, then Elizabeth.

#69 I am confident in saying that the term "weirdo" was used for the protests that are not peaceful. As a SWAT Team member who tames the WTO protests I think those are what was meant.

#70 Re-post on Aug 30th, your one year mark, and let us know if you're back to your preshooting weight.

As rx'd

10:23

"It takes guts to tell people how you see things. It takes a measure of arrogance to present what you see as the only rational view."

This about sums it up for me....

I like CCTJOEY... as a matter of fact, he has proven to me directly that he has a surplus of good character.

However, summary dismissal of any opinion that doesn't fit within your current world-view blunts learning and progress.

Even worse is offering a blanket description of a number of people in this comunity as "pussies."

Most pathetic of all is being surprised when those "pussies" take it personally.... yaaaawwwnnn.

I'm going to make a pretty big assumption here and guess that most of us came acros CrossFit as somewhat of an awakening from a previously ingnorant state of mind in regards to fitness. Given that experience, it surprises me that there are so many loud voices on this forum declaring emphatically that they posess some ultimate knowledge in regards to fitness or for that matter politics. Open minds got us here, and they can do even more.

Additionally, that CrossFit is "measurable, observable, and repeatable" does not mean that it is the only way or even the best way to achieve the goal of the best all around fitness. To date, I have not discovered anything better, but that does not mean that I don't look out eagerly for that thing to arrive.

If we are honest with ourselves, it should be pretty apparent that the state of psychology, epistology, history, etc... are not nearly advanced enough to claim emphatically that any particular political system has a grasp, let alone a monopoly, on the measurable, observable and repeatable. I understand the desire to simplify the world in this manner, but it just doesn't get us anywhere.

Zach

10:08
sub 2:1 dips

12:19
75# squat cleans. Not good on the bum shoulder...

Ooorah, Joey. I laughed hard in agreement numerous times. God bless my beloved USAF.

#69 -- I see nothing inconsistent in what CCT Joey said on this point. Just because the Constitution gives us the right to act like weirdos doesn't mean we should. Peaceful or not, these ne'er-do-well freaks who show up at so many protests aren't helping to improve society. And no one's stomping on their rights by ridiculing them. Bottom line, if you do or say stupid things, be prepared to face the consequences like an adult instead of whining like a baby (Dixie Chicks, are you listening?).

N: 75# squat cleans--8:52 (pr)
J: As Rx'd, squat cleans--7:13 (pr)

35/m/180
CFWU
WOD as Rx'd
First 2 rds broke into thirds
Last rd broke up 5 then 4
14:48

Next time only one break on each.

18 seconds slower then last. But this time full weight last time scaled weight to 115lbs, so I think of that as an improvement.

sorry time wrong
Correct time
14:28min

13:30. Dips were bar-dips. :-)

Neil 21:36 Form on the cleans went to hell towards the end

James: 14:55 75lb Cleans. Jumping ring dips.

46 / 180

as rx'd - first time doing 135 squat-cleans

19:38

Used what we have:

30-20-10

45# KB Swings
Ring Dips

9:04

12:44 Sub 85 lb Clean

137#/45yof
Elizabeth
72# cleans
Jumping ring dips
14:08
Struggled w weight but hey i did it!
Followed a little later w BS. Got new PR at 175# (fm 162)! Thats over 1.25 bw. Thabx Keith and Josh for spot and encouragement CFNYC you're the best!

25/M/175lbs

as Rx'd. Full Squat Cleans. Full ROM ring dips.

21:06. After round 1, my body was pretty much spent. I started SWEATING like crazy. It was weird, but I trucked on... like Brandon's bad day.

To those who got under 10:00... wow. Amazing work.

M/35/167

Had to take it really easy with Elizabeth. Cleans kill me, and my form still needs work, though I think I improved today with low weights and practicing the movement.

21-15-9
65# Cleans
Bar dips

WU
.5 mi. walk on treadmill stretch
PC 115# x 10
WOD
135# PC partitioned
10:42 interupted

The idea that crossfit is designed to be a mental workout as well (in regards to the off days) seems a little much. It seems like the majority of those here already subscribe to the right-leaning nature of the articles posted, and the "mental workout" is just bashing those with opposing views.

Maybe an idea would be to post articles with more left-leaning views, and then argue against them. That would seem like more of a workout to me.

25/M/72Kgish

14.39

Scaled the weight to 40Kg. Loved this wod!

Joey,

That was classic, and I'll thank the Glassmans' as well for airing it. If you ever get a radio show, I think it will need to be satellite.

With respect to the detractors, I'll simply say that pointing out that other viewpoints are possible, is not the same as supporting or arguing them. It is an unmistakable sign of multiculturalism (the sustained assault on common sense and historically useful notions of right and wrong that has screwed our educational system up) to think that all opinions are necessarily equal simply because they are held sincerely by their advocates.

This basic position has led to tyranny of the masses by the masses (and ironically typically benefitting small elites) historically, because it leads to action based on the will of the mob.

Not all opinions are equal, and anyone who wants to dispute Joey needs to present an argument based on facts and backed by logic. Anything short is whining.

I am in the final chapter of a horror novel, entitled "The Days of the French Revolution". It is a political history of that event still commemorated in France on July 14th, the day on which 4 forgers, a pedophile, and two lunatics--but no political prisoners--were "rescued" from the Bastille, and mob rule formally took hold.

During their "rule", there were many things done which could easily be integrated into a Steven King novel.

To dilate a tad more on leftism, that is literally where it began. At the Assembly, the conservatives sat on the right, the radicals on the left. That is where the terminology came into use.

The leftists took over, many thousands of heads rolled, they bankrupted the state further, destroyed the balance of power implicit in three Estates, and created the first Fuehrer, whose emergence was necessitated by their childish inability to manage themselves like adults.

And so it continues. As Joey pointed out, these policies never work, but they continue being proposed, not out of a genuine desire to improve the world, but an innate need for the feeling, the sense of meaning, that political activism brings. It's quite literally a religion for those without religion, who are still in need of the firm assurances of dogma.

My two cents.

BW 180

As RX'd

11:53

29/M/185

as rx'd: 15:39
previous, with 100#: 9:45.
I'm happy with the strength and form improvement.

41yof, 165#
Took yesterday off, thighs felt bruised from knee cap to hip from Jason on thurs.
Ran 2.2mile outside,totally different from treadmill,even using incline on treadmill 21:48.

12 . 45 as rx'd

21 6'6 220#

"Elizabeth"

56/M/187 18:50 !st time as Rx'ed all ring dips unbroken

46/F/125 23:39 42 lb. cleans

Craig 17:00
95# Power Cleans
Ring dips assisted with toes on ground

Chris 17:35
95# FSC
Rings dips as rx'd

"As Joey pointed out, these policies never work"

Joey & Barry,

Neither of you can defend this point... consider a less absolute term than "never," and you may have a leg to stand on. Otherwise, you're just chest-beating.

Zach

M/45/175
9:41
Clarksville, TN

Bwt:156
last Bwt:163
:16::15
last time :9::31
clean 65lbs
last time 55lbs
jumping ring dips
last time 3-1 regular dips

CFWU x 3 - dips (11x3 p/u)

95# cleans 21-15-9
Bar dips 42-30-18

Unsure of time, form improving

subbed reg dips for ring dips

7:26

+ 16 lb weight vest

as rx'd

40/m/182

32:00

I humbly understand now why 3 parallel bar dips equals one ring dip.

39/M/176

CFWUx3 (3 real pullups, rest were negs, no dips, one set 10 pushups)

My scaled version (especially since my cleans still suck)
21 cleans (5x45,5x50,5x55,6x60)
21 dips
15 cleans (5x65,10x70)
15 dips
9 cleans (70#)
9 dips

I didn't time it since I was so pissed at my form and working on it, but the warmup and workout together took exactly one Tower of Power album on my iPod :)

holy $%^& nice workout..

as rx'd 30-35 min

only 95 lb. cleans..

thank you coach.. I'm newer to crossfit and am seeing improvements daily.

50/198

18:51 as Rx'd. First time doing Elizabeth as written. The Power Lifting cert last weekend really helped on the cleans.

42/M/165

17:10mins.

Broken sets, otherwise as rx'd.

Shoulder too sore for prescribed wod. Did the following: 42/21, 31/15, 18/9 of walking lunges with 25# plate overhead, dead hang pullups.

17/M/175

10:50

Dips done on swivel chairs to try and mimic stability challenge of rings

Barry,
I don't know if there has ever really been tyranny by the masses. It always just seems like the elites/tyrants are making claims, for example Al Qaeda and the RUF calling themselves "freedom fighters." It's even more interesting when both sides of a conflict make the claim.

From what I gather, the French path to democracy didn't go as smoothly as the U.S. or British cases because the peasants were too pissed off. So, there was a violent break and an emotional thrust to consolidate power for the "people." I don't really know the history, but that power consolidation seemed to have nasty consequences as you touched on.

I think it was cool to see the person who is Joey. Listening to his interview really fires me up to hit the WOD hard!
That said, I don't think throwing your b@lls on the line is the end-all value of Crossfit. I remember hearing in a lot of interviews praising the supportive community. As Coach says, CF isn't for everyone, but for those willing to put in the effort, there's a very tight communal bond.

I guess there is a political equivalent to both aspects. I just think that often in the political realm, the people who are struggling for that first pullup are mischaracterized as those who say "it's too hard."

21/15/9 of:
35 lb cleans
105 lb assisted dips
23:24

37/178/m

13:12

Used 115# for squat cleans and ring dips.

18m/6'0/160#
No rings so had to go thrice with bar dips:

21-135 lbs Clean
63-Bar Dips
15-135 lbs Clean
45-Bar Dips
9-135 lbs Clean
27-Bar Dips
Total-16:00

Felt like I could've shaved off a few minutes if I had actual rings for dips >:0 but don't worry Elizabeth I still love ya...

23:51 95lb cleans

As Rx'd
27:33
I couldn't justify scaling it since I knew I could eventually get it done as Rx'd. After awhile, the front squat was the limiting movement. Many times I thought I wouldn't make it but always did.

Great interview Joey! I forgot to say it before. There are only a few people whose posts I enjoy enough to read every word of and Joey is one of them. That said, he is on my list of people I wouldn't recommend to be Secretary of State. Sorry brother.

P.S.
To BrettL comment #109

Was it their live in Oakland, CA CD? Cuz that CD flat out kicks!

#70 jbor: congratulations on the outstanding comeback--it's good to see you regaining your previous strength and shedding the extra pounds. Keep up the good work!

CFWU x3 (10 reps minus dips)

Elizabeth:

Brand X "puppies" mod of

21-15-9 reps of

Dumbbell cleans with 20-pound dumbbells
Bar dips (assisted with feet on chair allowing FROM with partial weight assist)

Time: 15:29 (time approximate since I stupidly forgot to set my watch until the beginning of the second set--added 7 minutes to my time for the last two rounds since I was "fresh" in the first set and blasted out the first 9 cleans without stopping at all).

Starting to "get" the proper movement for the clean--practiced with very low weight dumbbells prior to starting actual workout. Tried bench dips, but felt they were much too easy--the assisted bar dips are much harder and closer to the real deal.

F/58/140

#70 jbor: congratulations on the outstanding comeback--it's good to see you regaining your previous strength and shedding the extra pounds. Keep up the good work!

CFWU x3 (10 reps minus dips)

Elizabeth:

Brand X "puppies" mod of

21-15-9 reps of

Dumbbell cleans with 20-pound dumbbells
Bar dips (assisted with feet on chair allowing FROM with partial weight assist)

Time: 15:29 (time approximate since I stupidly forgot to set my watch until the beginning of the second set--added 7 minutes to my time for the last two rounds since I was "fresh" in the first set and blasted out the first 9 cleans without stopping at all).

Starting to "get" the proper movement for the clean--practiced with very low weight dumbbells prior to starting actual workout. Tried bench dips, but felt they were much too easy--the assisted bar dips are much harder and closer to the real deal.

F/58/140

i don't understand why ring dips are worth 3 times more than bar dips... there's certainly an element of stabilization that one loses with rings, but 63 bar dips is just a huge increase in the amount of work one has to do.

MAN i wish i had some rings.

I was imagining CCT Joey calling me a "puss" and taunting me in his baby voice during my workout today. It made me push harder. LOL

47/M/153
105# clean (up 10 from prev, which was up 10 from prev.)
ring dips unassisted

17:34

Previous "Elizabeth" done with 95# in 14:40. It's just amazing how much difference 10# makes when you are as inexperienced as I am.

WOD done with son Dan who will post later.

11:20 as prescribed with split cleans.
34/m/185

There seems to be a useful distinction between the belief that all arguments as equally valid and noting that every perspective is subject to bias. The best we can do is hypothesize, test, and retest, recognizing that getting at the TRUTH when it comes to the world is not entirely possible. The stronger arguments tend to hold up to scrutiny. Others seem to survive based more on their convenience and marketability.

Engaging in serious inquiry with others who perceive the TRUTH as elusive can be a lot of fun. After all, the game can then be about learning rather than defending views from "attack."

Unfortunately, much of what I hear, see, and read comes from people intent on describing how something or somebody else IS, often in a single word or phrase. It's pretty challenging to conduct much of an inquiry when somebody is handing out a bunch of proclamations, such as that those with other ideas are pussies, unpatriotic, etc.

28/f/154#

21-15-9 rounds of 65# clean, bar dips self-assisted with feet

Time - 17:40. Last time, 24:00 with 60# cleans. Cleans were done from the floor and felt much stronger, though sometimes I didn't drop under the bar properly. At least I was doing well with catching the bar. Last time, my forearms got tired during cleans, which limited my performance. I didn't have that problem this time.

Quick question about subbing bar dips. I usually do 3:1 as per the FAQ, but was wondering if there is a "prescribed" weight to add to do 1:1? I was thinking about throwing on a 40 lb or so weight vest and cranking them out 1:1 but don't know if this would be a fair sub.

My bodyweight is 215 if the weight vest should be based on a percentage of bw.

23/m/176lbs

as rx'd:
8:43

Previous best time was 9:51.

First time ever Elisabeth. Did bar dips substitution 1:1 (thats plenty for me).

Time 20:24.

Form was really horrible on cleans, hopefully that will get better with time.

Just finishing up my first month of Crossfit, and WOW what a difference. My Chief turned a few of us onto CF here at our department, and I have to say that it is exactly what I've been looking for (funny how you sometimes don't know what you're missing until it shows up and smacks you in the face).

"Jason" was the first WOD that I couldn't finish, and perhaps not coincidentally, my first meeting with Pukie. Anyway, IMHO the off days do get a bit too political at times, but I loved CCT Joey!!! He hit the nail right on the head, very refreshing to hear something other than the standard left wing drivel.

Soap box aside:
32yom/6'1"/215
"Elizabeth"
as rx'd
14:11 (subbed 3x parallel dips for the rings at 63,42,21).

first post.
WOD as rx'd
9:44
after running UofA stadium + kettlebells

5:07 with power cleans. Due to some overindulging last night and a desire to shake-up my Elizabeth I opted for the power cleans so I could burn through it faster and work on consecutive cleans. So from this I found out that a 5 minute Liz with mods hurts just as bad as an 8:30 min as rx'ed Liz...

21 cleans at the start then 5,5,5 in the middle and 6,3 for the last. Rings were swinging wildly which threw me off at least twice but I burned through them waaay faster.

Pre-GFWU+Burgener's+KB
Post-Some TGUs but I'm hurting and we've got company so I have to split.

Neil(50) & Ellie(52)

Thurs 2nd

Neil & Ellie

"Cycling Cindy"

Cycle 1500 mtrs + 3 laps of

5 pull ups
10 push ups
15 squats

5 complete cycles in 32.30.

Sat 4th

Neil & Ellie

Run 400 mtrs + 5 reps of each with kettlebells. Neil 2 x 12 kgs: Ellie 2 x 8kgs

Sumo deadlift
Hang power clean
Racked squat
Push press
Over shoulder squat
Knees to elbows (10 reps)

7 complete laps in 32.38

Sun 5th

Modified " Elizabeth" 21:15:9

Neil

Power clean 55 kgs
Ring dips

11.49

Ellie

Power clean 30 kgs
Ring dips (floor touch between each rep)

8.05

Have a good one.

Neilfit

27/m/170lbs.

Not as rx'd:
21-15-9
135# cleans, not from the floor because I didn't pay attention to the proper form.

30 lb. weighted dips 1:1 which are great for mid- calf exfoliation (skin removal to red meat)

9:41

#70, way to go. Great comeback.

Joey,,, unbelievable man. Maybe next time you could tell us how you REALLY feel. lol
Great interview.

Kurt,

Actually it was. How'd you guess? :) Great freakin' workout music (you just have to skip the ballads :)

B

With the recent buzz on 300 DVD some friends are talking about the "300 Workout". Anybody here know anything about Gym Jones website.....seems they have taken a page out of coaches book and made it there own on the coattails of the movie....just curious if anyone knows if this guy got his ideas from CrossFit?

26/m/170

sub 40# dumbbells and 3:1 bench dips

28:25

Joey- I thought the interview was good

K-
sub'd 63-45-27 bench dips because of equipment shortage
65lb Cleans
Time: 14:55 (Pretty sure PR)
all sets broken

N-
sub'd 63-45-27 bench dips because of equipment shortage
45lb Cleans
Time: 17:18
all sets broken, clean form poor on half of them

J-
1st time Elizebeth, sub'd 63-45-27 bar dips (assisted)
135lb cleans
Time: 9:41
all sets broken
Poor form more like a power clean

Kate

BWT 265 - ~ 21:00 no watch based on wall clock.
135 PCL
3:1 bench dips...all sets broken. 2nd. WOD. 5K row this AM.

Elizabeth must not be one of my favs...i had to go back to 08.02.06 to find the last time i did this.

as rx'd: 13:47

Joey, #96, before one gets too pissed off about the tyranny of the masses, don't forgot that tyrannical mass voted in our current president and vice-president. Their first victory was amazingly close and there wasn't a violent revolution, before, during or after the voting stopped. That's how a democracy is supposed to work.

Denigrating how the system works, then calling for one-way of doing it...well in Italy in the 1930's they called it Fascism, which tends to include a belief in the supremacy of one group, a contempt for democracy, an insistence on obediance to a powerful leader and an approach that favors emotion.

But hey, don't take my word for, check out it for yourself.

WOD Sunday 070805 okiedb

Stretch
CF warm-up x 2 (15 reps - minus dips)
3k Row warm-up *TIME = 13:29*

"Elizabeth"
asRXd **TIME = 12:20**

5 Minute R+R
CrossFit WEAK Areas/Train –Up following *Perform each train-up exercise in a rotation fashion going from one to the other until 3 sets complete*
3 sets Max Reps 155lb cleans = 8, 5, 7
3 sets Max Reps regular DIPS = 12, 12, 10
3 sets Max Reps parallette Push-UPS = 15, 12, 15
3 sets 20 ab-mat sit-ups
3 sets 25 twisting crunches

Any comments or suggestions
Train smarter, harder, functionally, more intense, and achieve form/technique perfection! CF/RLTW
okiedb OUT

m/33/5'9"/175-[96 days since CF Columbus Ohio]

21 Cleans at 105lbs
63 Bar Dips (sub)
15 Cleans at 105lbs
45 Bar Dips (sub)
9 Cleans at 115lbs
27 Bar Dips (sub)

22:09

7:22
Power cleans
Bar dips 63-45-27

31/M/190
WU: 30 Pull-ups, 50 push-ups

21-15-9
Cleans, 95lbs
Dips, BW

Definitely need to increase weight on Cleans next time.

first day crossfit

male 26 180 lbs

crossfit warm up x3

wod: cleans as RX'd
ring dips modified with toes behind body touching floor

11:12

18/m/~200

cleans with 105#

assisted bar dips 1/1, not good enough yet for rings or 3/1 sub

13:49

Sunday musings (Joey made me do it. Really)...

It's still a thrill to work-out with my son.

rln #94:
"The idea that crossfit is supposed to be a mental work-out as well seems a little much..." You know, I really think I disagree with that. The intellectual challenge of staying up with Dale, Apollo, Joey, Jeff Glassman, Barry, Coach, Hari, anon, et. al. is equal to the physical challenge posed by "Fran".

Tiger Woods and Rory Sabatini in the final group at Firestone. Can Sabatini back up his "I like the new, beatable Tiger Woods" comments head-to-head?

The "Heir" (also known as the mayor) is off to college in a couple of weeks. "Lovely Daughter" took her first solo plane flight ystd. The "Spare" looks like he may start at cornerback on the varsity as a 148# sophomore (yikes). A couple of months ago someone (Nadia?) mentioned a first-born graduating. Coach just sent his son off to the Navy. I know it's the normal progression and all (cue "circle of life" soundtrack), but each new stage of this parenting gig is terrifying.

90% correct! Hmmm...I think that's pretty good for anything other that surgeons, precision ordinance, and my accountant, don't you?

With another HS graduation party in an hour or so our streak of weekend nights without the need to cook extends to 10.

Agree or disagree, it's really pretty cool to put a face to the name, to see who else is sitting at the CF table. It's also pretty cool for those of us not in the military to hear (unfiltered) from our Soldiers, Sailors, Airmen, and Marines. That mike is pretty seductive, eh Joey? I enjoyed every minute. Thanks for the chuckle.

See you tomorrow. Thanks for inviting me, Coach.

19 mins as rx'd

Ref Mike #137:

Crossfit is indeed referenced on the Gym Jones website and indeed is a very similar type of training methodology.

I have noticed certain differences and remain neutral as I often switch between the two sites for variation on a theme. Crossfit seems to be more community orientated and inclusive of all abilities working towards a common goal. Gym Jones is balls to the wall, all or nothing every time and may seem to some to be more exclusive or elitist. My perspective may be somewhat different to others as I have done some of the Gym Jones stuff full bore intensity and respect it hugely (as I do Crossfit).

In defence of Gym Jones and Mark Twight though, he is very explicit about the aims of the Gym Jones project, what, why and how if you scrutinise his site.

To summarise, both Crossfit and Gym Jones use a combination of high tempo circuits, olympic lifting, gymnastics and quality calisthenics to elicit a broad adaptational response over all energy systems and areas of speed, power, stamina, lactate threshold anaerobic capacity....ad infinitum.

Crossfit appears to have been formed a couple of years prior to Gym Jones so I think it is fair to say that Mark Twight has incorporated the Crossfit system into his methodolgy whilst adding other ideas from particular areas of expertise and experience and tweaking things to suit the specific aims of his athletes.

If you can complete workouts from both Gym Jones and Crossfit then you will be headed in the right direction.

"300" is merely a test session like any of the hero/girls WOD's and should be approached as such, people seem to have the impression that this was a routine religiously followed by the cast of the movie, to quote Coach Glassman "Routine is the Enemy" The cast of that movie will have trained in a crossfit type way with dietary restrictions to achieve the required physique for the period of shooting. The stunt crew are probably better as role models as those guys are functional athletes who use their bodies as tools of their trade.

Sorry to bore you with my ramblings but I hope this addresses your questions.
'Pain is Temporary' Hands healing slowly.

CCT Joey, your kind of lewd, but I like ya.

29yo M 170lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. Clean 65lbs x 10.

Clean 115lbs: 5,2,4,2,2,2,2,2 – 2,2,2,3,2,4 – 2,2,3,2
Ring dips: 12,5,4 – 15 – 9
Time: 27:07
Foam roll after

Compared to 070613: 14:09 w/95lb cleans

M/34/170lbs
full squat cleans as rxed
did double the # dips on the dip bar

18 mins.

Power cleans
8:18

CCTJoey, appreciate you speaking your mind once again.

As Rx'd

Time: 24:03...previous time on 1/26 was 27:26

After looking over the other times posted I've determined y'all are just freaks. It's either that or my asthma keeps me from posting sub 15:00 times.

Tim: as rx'ed

9:56

pre: full ROM HSPUs

post: HSPUs

Good call CCT.

This workout with hang cleans, going to start with the powerclean or squat clean.

w/hang clean 4:38

40yom/220lb/6'1"

12:00

135lb Cleans
bar dips x 2

Subbed and scaled:

Cleans 105 lbs
Dips - normal straight ones

7:31

M/34/5'10"/163

WOD w/ powercleans at 120#, otherwise as Rx'd: 22:01

This is my first "Elizabeth". I approached with trepidation as the last time I did cleans (at 145#) I badly tore a muscle in my lower back. The injury was the result of bad technique. So for today's WOD I decided to lower the weight, slow down and really work on the technique. I am glad I did, my time suffered, but I really felt my skill at the clean getting stronger throughout the evolution. I am looking forward to the next "Liz" being faster and heavier. Coach, thanks for the great exercise demo videos, it really helped me work on this movement without a trainer.

95lb cleans, self spotted ring dips
21-15-9: 7:06

Tried 135, just not there yet.

27/M/190/6'
"Elizabeth"
21:00

12:40
as rx'd but not sure about the cleans

As written... 11:05

23/f/138
65# clean
1:1 Regular dips
14:32
I also have a problem remembering how many reps I've done and today it even extended into what exercise I was doing! While bringing the bar up to do a hang clean, I quickly remembered I was doing full cleans. Unfortunately, I wasn't graceful enough to pull that maneuver off and so, I landed rear first on the floor...yes, I'm just that awesome!

42yom / 148

CFWU x3 x15 (-Dips)
WOD - Elizabeth as rx'd - 3rd time for this one Last time 13:54
Time Today - 10:31

Practice on the full squat cleans has really given me confidence with this lift. 135# is still heavy for me but I got through it with smaller breaks this time. Ring dips were no problem.

Post - GHD Sit-ups, bar muscle up practice got three MU today a first for me. I had the bar at wrist height and pushed with feet a bit but I think it was more of a psycological push and not that helpful with the exercise itself although I could not string anymore than one in a row. Also performed walking two handed kettlebell swings, one arm swings, and Waiter walking lunges with kettlebell overhead.

32/F/153/5'10"

95# squat cleans 21-15-9
bar dips 30-20-15

15:38

first time with Elizabeth as rx'd = 14:35
previously I have been 18+ minutes with 121# full cleans and last time was 10:41 with 135# power cleans. I'm very happy to have gotten it done as rx'd but greatly need to get more comfortable with the uncomfortableness of multiple rep cleans regardless of the load. I may have managed 2 consecutive once or twice but a majority singles.
Onwards and upwards.
Pre: cfwu x 2, bwu x 3
Post: push jerk practice with 65#

as rx'd with rings. cleans floor to rack, not much dip to catch

M/6''/180#

21
cleans-1.52m 2 sets
ring dips- 1.49m 2 sets
21-split- 3.42m

15
cleans-2.26m 2 sets
ring dips-1.56m 2 sets
15 split-4.22m

9
cleans-1.24m 2 sets (6,3)
ring dips- .5m (50 seconds)
9 split- 2.14m

Total 10.19m
Previous try: 19.22m

I don't know what's going on, but I'm cutting time like nobody's business. Probably because I didn't try to catch the cleans in a full squat, but basically caught them as high as I could in the "pull" phase. Legs finally getting over "Jason" and his squats.

M/20/168.5
8:56 as rx'd
Split at 7's, 8's and then 9.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/145

WOD as rx'd:

12:23

Last time was 6:20ish, but performed hang cleans rather than full cleans.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

32:53

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

32 m, 195 lbs

CFWU x 3 (assisted pull-ups, you'll see why)

I did "Jackie" instead of "Elizabeth" because I haven't done "Jackie" yet:

1000m row, no problem
45 lb thruster, broken sets (25-15-10)
Kipping pull-ups, broken sets (8-7-8-7)

18'19"

is that good?

9:43 as RXed

21/140

"Elizabeth"

21-15-9 reps of:
Clean 95 pounds
Dips
Time 12:20

21/140

"Elizabeth"

21-15-9 reps of:
Clean 95 pounds
Dips
Time 12:20

Zach,

They did not work in Revolutionary France, National Socialist Germany, under Bismarck when they were first rolled out, in the Soviet Union, Cuba (or anywhere in Latin America), in China, North Korea, Yemen, any of the former Eastern Bloc countries, or anywhere else lacking substantially complete cultural uniformity.

What would be your examples of where they work? Would France be a good example? How about Germany?

If you look at a country like Norway, there are less people there than in New York City, almost all of them possessing a uniform cultural and ethnic heritage. The value of this is it makes the generation of agreement much easier, and I will offer the concession that social programs with which everyone agrees are far less injurious than those imposed by a slight majority on a slight minority.

American society is much more complex, as are Germany and France. And if you want to get into the ills of those latter two nations, I'd be happy to go there.

If there is some other socialist paradise I'm somehow overlooking, please point it out to me.

Tin Lizzie (115# cleans, 1/1 50# weighted dips) in 23:10. After foolishly marinating myself yesterday with Brandon's Bad Day, this one cooked me even as scaled. The beat(down) goes on. Thanks Coach! BW:176 Y/A:58

17:10
21-15-9
Power clean
ring dips

Great interview, the kind of guy I want covering my back in "the jungle."

AM: 2000 yd straight freestyle swim 37:11
PM: Elizabeth (scaled down)
30# db cleans
bench dips
10:05
first time I completed workout with cleans and probably spent 25 minutes watching demos and practicing with a broomstick.

Thank you Crossfit

cfwu normal minus dips

cleans broken 7 7 7, 5 5 5, 6 3
dips with 25# weight belt 21 15 9
kettlebell swings 50# 21 15 9 to make up for no rings

15 minutes on the button

28/m/211

15:31

"socialist paradise"

Venezuela? The only problem is that Chavez is consolidating power and stifling opposition. The opposition is the upper and middle classes and the elites. Barring that, there's a bit of cool stuff going on.

----------

I had a looong warmup featuring the CFWU x3, Burgener-style WU with cleans, and empty bar practice.

Pack scaled : 90lbs clean + 2x bar dips
17:03

Please check out the Digital Coaching section later to tell me how I suck at cleans, and for a bit of laughter not directed at me :-)

17:29

Second time doing cleans. Form better than when I did Linda on July 27, but LOTS of room for improvement!

re #164, ran 3 @ 22:23 on the way home

17:55
First time with 135 # for all cleans
rings dips

Subbed 95 lb full squat cleans.

23:15

10 lbs more and about 6 minutes longer.

Nice work, Trevor, on your first Elizabeth as rx'ed!

Got closer to prescribed weight on this one....

115#
regular dips

18:38

160#/33yom

CFWU(w/o dips)x3 (6:24)
WOD:
21 135# HPC's
62 dips
15 135# HPC's
45 dips
9 135# HPC's
27 dips

(21:14)

45 yom 201

135 cleans/ bar dips 21-15-9
6:21

So has the question been settled? Which is better? Do the WOD as rx'd and accept a longer time frame? OR....scale the weight back so you can blast through it? Assuming one has decent, acceptable form and technique. As for me I chose to stay with 135# and I picked up the bar from the floor and caught it in a full squat every time. Of course, my sets were broken up. Just curious for some feedback on that.

285#/43 yom

Elizabeth: sub 165# Squat Cleans and jumping ring dips (rings at arm pit height, jump and hold for a count in front support).

15:46

I'm still sweating 3 hours later.

Time: 10:50
Age: 46 bdywt: 195

Did full cleans on the first 21, then switched to PC's. Hard to squat clean "only" 135. I like to pull as high as I can, and with "only" 135- seems more natural to PC it. First WOD back from vacation and I was feeling it.

bar was 125# instead of 135#

10:47

40/80.8kg/12.2%
8:47, regular dips, 60kgs. PR.

Time: 15:30
Age: 36 Bdywt:245

As Rx'd
Time: 9:41

As Rx'd 14:04

37 yom 195

As rx'd

14:49

All sets broken. Still working on form on both.

Getting better on rings and feeling stronger on cleans.

One question though cleans are from the floor each rep right? That's the way I understood it from Coach's video. Could someone set me straight?

Thanks

Luc

5:45

32 yom, 5'10", 190 lbs..

Subbed 95 lbs clean, and bench dips x 3...

time: 11:56

"crossfit is alpha male fitness"

M 34/5'4"/150
First time with Elizabeth. Only had 125 lbs to work with, otherwise as Rx'd.

24:34

I enjoyed the interview, regardless of whether I agree or disagree with Joey. He's one of the characters of this community and he continues to add something on a regular basis, whether it's comedy or controversy. It's nice to have the variety of videos that are given to us on this site: exercise demos, lecture clips, interviews, CrossPit, etc.

I remember as a child, adults in my family telling me I should try to learn at least one new thing every day. I find that you can usually do so on this site. Thanks everyone.

31/m/215/6'5"

18:43
subbed 3:1 bar dips

Tweaked my ankle yesterday so I could not do a full squat on cleans. Did a half squat instead, felt harder to me since I could not pull myself under bar.

CFWU X 1

WOD: slow. felt very sluggish. scaled to 95lbs., 1:1 bench dips. yuck.

Maybe I overtrained. All systems seem normal, but mentally I've been out of the game. I'll try again tomorrow.

21-15-9
Clean 135 Pounds
63-45-27
Bar Dips

13:20

#196 Tim Hamilton

IMHO you should try to make that call yourself based on addressing your weaknesses. For myself, 135# cleans are approaching body weight, but (for that very reason) I stick with prescribed routine. The way I see it, I may have an advantage over some when it comes to speed and endurance, but I will always be weaker (in terms of simple "Baby Huey" strength) than a 250# dude who doesn't Crossfit, etc. So I opt to take longer and focus on gross strength building and gaining weight. I still burn through as fast as possible, but the higher weight means more broken sets.

18/m/157

full squat cleans @105#
weighted dips@ +10#

8:21

Elizabeth:
21-15-9 of
135 lb. Clean
Ring Dips

I did:
21-15-9
95 lb. Cleans
Bar Dips

No watch, just completed.

John West

as rx'd 8:38

#144, you are ignorant. Read a book on the French Revolution. It is the prototype of all modern leftists autocracies, all of which are purportedly governed by the "workers" (the modern incarnation of the French sans-cullottes), for the workers, and which use means which wind up killing masses of workers, and making small numbers of Party members wealthy. Read up on Stalin and Lenin. Read up on Goerrings wine collection, gathered from stolen loot, like most German revenue, since the Socialist policies of the Third Reich were unequal to the task of feeding Germans. That is why they intentionally starved millions of Russians.

Since Stalin was doing the same thing--he was stealing from the Kulaks--one can understand the modern Russian fondness for vodka and nihilism. Stalin, of course, was far more proficient at mass murder than Hitler ever was. Hitler was an amateur. Both were, however, in charge of Socialist groups purportedly governing for the People. Both had congresses that met when they needed them to, and both talked constantly about their concern for the common folk.

The difference between them and the United States ought, I would think, to be obvious. We do not allow--Bush at least does not allow--public policy to be dictated by mass marches, opinion polls, or other means of intimidation. The French did, and so did Hitler's predecessors. The SA--who were supposedly "the People" put him in office. When mobs rule, bad things happen. This is historical fact.

Bush will serve his current term, then leave. This is how it ought to be, and his unexpressed but evident disdain for those who mistake violence of expression for force of argument should not in any respect be taken for anything other than personal integrity, and the vindication--not the overthrow--of our democracy.

wow!! i couldnt finish this one...im 16 and just starting crossfit back up and i was wondering if there is something i can do to work up to the wod's...because i cant lift alot of weight and am trying to build up my cardio..and i really want to do crossfit!! any suggestions?

My legs are still extremely sore from yesterday (did last Thursday's WOD which included the 250 squats, not the 5k), it hurts to sit down and stand up. So, I didnt want to do today's clean (which includes a full squat in the motion).

Thus, here's my substitute wod:

21-15-9 reps for time of:

pullups
press (something heavy to sub for the heavy cleans)
knees to elbows
pushups (actually did 3:1 pu/ring dip ratio - 63, 45, 28 reps)

23:56

After the first round, the press became a push jerk as it became too heavy to press alone (was able to use minimal squat). Great workout!

as rx'd
9:32
41yom 190

10:23 @ 115#

as rx'd but w/power cleans
9:10

#216 Kylie,

At your age you should be checking out the Crossfit Kids site. There is some quality information, and some outstanding athletes there.
(WFS)
http://crossfitkids.typepad.com/

Or, check out the Brand X website for scaled versions of the WOD: (WFS)
http://www.brandxmartialarts.com/

#217 Kylie,

Boy 'o boy, am I jealous of you. If only to be 16 and just starting CrossFit! You are in a position to achieve an elite level of fitness that will serve you well in any sport or endeavor that you choose.
My recommendations for a complete newbie:

1. Read, with discernment, every word of this site beginning with the Start Here! tab on the main page, moving to the FAQ's, and watch the videos and slide shows for examples of perfect form.

2. When you start the WOD's, tomorrow I assume, do so with caution but not with fear. Start with perfect form, only then move the weight up.

3. Ask LOTS of questions of the members of this community AFTER you have looked for the answer in the material here.

4. Subscribe to the CrossFit Journal.

5. Find your nearest CrossFit Affiliate for some coaching and support.

6. Pursue your goals with intensity and focus.

Good Luck and we'll look for the post of your WOD tomorrow.

John West

46:52 I was mastering the technique as this was my first time doing a clean. I got mixed up with a hang and clean before.

40 yom 156#
135# cleans, dips
24:07 (not pb)

35/175

11:38 w 105 lbs cleans....went lighter this time but about 5 minutes faster

#139 Mike -

Yes Gym Jones is definitely an expansion of crossfit. If you read in the "Knowledge" section of the gymjones.com website and look under "The Old School", Mark Twight freely admits that going to a crossfit cert. and being completely humbled. I think what has happened is Mark Twight incorporated a lot of crossfit for the first couple of years, and then sort of went his own way. I actually found out about crossfit through the gym jones website. Originally, I was using workouts from the gym jones site but I realised how hard it was to formulate a program for myself. I thought the workouts on the crossfit site seemed too easy and too short. That was until I tried them myself. I am forever now a crossfit devotee.

I was a typical procrastinating fitness type, doing my bodypart workouts and running an hour at a time. I thought I was fit. Now I know at age 32, bodyweight 158lbs with 11% bodyfat that I have a long way to go. And I look forward to years of improving my "total" fitness. The guys at the gym look at me funny when I do my workouts, and I don't care because I know that I am the only one there actually WORKING OUT!

No more fitness magazines to purchase anymore, crossfit is the only tool I need.

Cheers

Age 51/BW 240#
"ELIZABETH" cleans @ 105#; subbed 3:1 bench dips (12:11). Moving up to 115# next "ELIZABETH."

played two hours of ultimate frisbee instead

135lb clean
reg dips 21-15-9
time13.41

d - 29m/173

low back can't handle cleans right now, sub'd the following:

42 x alt 1 arm KB snatch + overhead squat (53#)
21 x ring dips
30 x snatch/ohs
15 x ring dips
18 x snatch/ohs
9 x ring dips

23:09

j - 33f/123

12:00 (55# cleans)

bw: 110

8:23
55# power cleans/bar dips 1/1

36yom 150lbs
22:09:42
Subbed 2x50lbs dumbells
2:1 bar dips:ringdips

Previous weight was 95lbs oly bar.
Slower than previous time by 3minutes.
Came to realize how much harder using dbells are than an oly bar.

OK, I am not good at O lifts. Not surprising as I had never done them before CF. I should probably scaled down a bit, but I did it as RX'd. My Cleans showed marked improvement on ROM, but as I fatigued they crept a bit toward Power depth. Ring dips are going well, but were still broken.

24:32

18:15

Not the same but I did this 4 times instead:
50 foot Overhead Lunges
20 Burpees

M/45/145

CFWU

FS and cleans practice with 95lbs

Elizabeth
As Rx'd except broken sets
PR'd at 21:29

M/17/130

subbed cleans for #20 weighted pullups because of a tailbone injury. i didn't do this for time, just for completion.

age 41
bwt 206#
stat. bike - 15 min.
c2 rower - 15 min.
3/4 mi. run w/ 20# vest.
300 jump ropes w/ 20# vest.
CFWU minus dips.
WOD - 18:00.
all sets broken.
bar dips x 3.
cleans a2a w/ 135#.

32/M/72"/165

"Elizabeth" as rx'ed
9:13

Did my first 11 reps as full squat cleans then did the rest as power cleans from the floor. Thanks to Josh for letting me switch. The 135# full squat cleans were killing me.

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

Age 26
BW 175lb
Time 13min 40sec

I'm finally starting to see a difference in my strength, speed,& time of completion of wod.

"The strong shall stand and the weak will fall by the way side"

197#

8:16 as rx'd

Out of town, no equipment. Scaled to 21-15-9 reps of squat jumps with backpack full of books, chair dips (feet on floor). 6:55.

32yom 5'8"/185 finished in 5:44. This was done with power cleans, I was not aware these were supposed to be squat cleans. I now know for next time.

M/44/235#

As Rx'd 16:27
full squat cleans

23/M/175#

14:15 as rx'd. PR for full squat cleans. I've been doing the power clean variety for about the last year or so - boy what a difference it makes.

45y/o - 6' - 225#

As RX'd

10:23

Clean form needs improvement...more like a power clean followed by a front squat...Need to attend Coach Burgener's training so I can learn correct technique.

27/m/205
as rx'd
7:30
1:30 better than last time

bw 163 age 38
135# power cleans
ring dips
23:05

Thought this one looked really easy until I actually did it. Damn I'm impressed by these times. I did it in 40 minutes, had to rest a lot, not so much because the weight was heavy but because it just got me exhausted. Did power cleans at first until i got the hang of squat cleans. I'm only going to go to parallel because I really value my knees. Had to do them in sets of five or seven. I only did 2 for 1 bar dips instead of 3 for 1. Did those in sets of eight or ten. Next time I hope to be under 30 mins.