this is exactly the same work out I did with one of my guys today... (this happens to me a lot)

I'm glad Coach put the comments about form and output into a video... powerful words... and every time i push to the point of form failure the next time I come back I come back stronger in form.
It took pushing my BW squats to failure until I realized that if I used my hips I could keep going... important lesson learned

Is there a list of records anywhere for the girl named WOD's?

"If you are about to pass the eff out, then oh well, you might spill your tea."

what did i do before i found Crossfit? Awesome vid. looking forward to getting nasty.

3-2-1-GO!

Can't wait!!

I might spill my tea tomorrow. Cleans are new to me, so I'll probably scale, but coach has a way of motivating me not to scale more than needed. Love CF. Never before would I get "antsy" to do a workout.

There seems to be quite a bit of confusion about what a ring dip is supposed to look like. Here is the official demo video:

http://media.crossfit.com/cf-video/CrossFit_Dips.wmv

Coach Says. . . .

"Look we're working you to the point where your about to pass the F@#% out"

I don't know why, but hearing him say that just completes my CrossFit experience.

Oh dear me, I didn't need to see this... And so soon?

Does anyone know about the quality of the kettlebells sold at performbetter.com or muscledriverusa.com? I'm looking to buy some and these are the cheapest sites, but I’m wondering about quality. Such as durability and the handles like:
Can they take being thrown/dropped?
Are they smooth or rough?
Please e-mail me to let me know at darkswimmer16@yahoo.com.
Thanks
I will greatly appreciate the input

Just checked my previous score and noted that this was the WOD with CCTJoey's interview. Heh.

#8 mattpalozola:

"Perform Better" is a reputable company and we order almost all of our the equipment for our Physical Therapy clinic from them. That being said, I also own a pair of 35lb. Kettlebells from them. I drop them plenty with enough force that they roll all over the place, but haven't tried throwing them. The handles can be a little rough at high numbers of swings, but they just help build up your calluses.

#2 Mike G CFATL

At the bottom of the FAQs page is where you can find all of the WODs named for girls.

Great concept, raising the form and intensity of the workout simultaneously. I'll try this with the WOD tomorrow. It will be my first time attempting full squat cleans... this might hurt a bit. ;)

#8 Mattapaloza:

Go to Ebay and buy the "official dragondoor kettlebells", they are the exact same thing as the dragondoor bells that everybody is ranting about. I opened the box and they were "certified" and the whole bit. It's just the dragondoor people playing the good ol' free market. I got two 1 and half poods for about half price.

Good luch

I've seen all the WOD's, but am trying to find out what the record times are for them. I know the records for a few of them, but am often asked at our gym what the record times are for the rest of them.

#13
U've tried ebaybut i'm in collegge so i'm trying to kep it under 200total with S&H. All the ones iv'e found on ebay went well over that.

love the video. I just gotta get some mechanics that are good enough to go bad!

I finally made my PVC rings this weekend, can't wait to finally do something productive on them. I wonder if anyone is going to freak out about me hogging the only squat rack in the gym for an hour.

Joesph DeFord

Mind if I ask how you made the PVC rings? Dying to make my own; can't really afford to buy any.

Thanks for any assistance!

@#19
Check the FAQ. There is a forum thread about making your own rings

I guess it wasn't so smart to try the "power" Elizabeth after watching Greg do it the other day. Now I have to do the real Elizabeth. Oh joy. Hey Tony B., does this mean we get to see Greg doing a true Elizabeth soon?

matt #16

I bought mine at a Play it Again Sports here in Utah. They cost just over a buck a pound. Got several of them, from 4kg to 32kg.

Joseph #19

Use 3/4 inch PVC (1 inch outer diameter, but make sure it's schedule 40, which is the thicker walls)...

Anyway, figure out the length by how big of a diameter you want. Mine are about 25-26 inches, which yields a diameter of about 8+ inches. Tape one end and fill them tightly with sand and tape the other end. Heat them about 8ish minutes at 350 or so in the oven, until they're floppy. Remove from oven and wrap around a pan or something round (your form) while they cool. The sand keeps them from kinking and they only flatten out a little bit. Remove the tape and the sand.

I put lengths of chain inside one set and just 1-inch tubular webbing inside the other set. The ones with chain connect to 1-inch webbing, then whatever else I happen to hook up to them. The ones with webbing, I hook those to carabiners, then to whatever else. One set I leave hooked to my garage ceiling, the other I keep in the car, so I can throw them over whatever bar, frame, bleacher or goalpost I happen to be near at the time.

Oh, I also sanded them rough and put some athletic tape on one side for grip and chalk, etc.

If you want pix (of the rings only please) let me know.

Greg

Thanks for the great info Greg! I've been debating about the power rings, but this makes much better sense for my budget. Looking forward to this modified workout tomorrow!

Wow elisabeth has been around for over 4 years in the Crossfit program. Thats one old women

One other note on the homemade rings: I've been using the chained pair for over a year (I weigh 202 lbs) and the second ones for about ten months. No problems so far. Of course, it's not like I'm doing giant swings on them... yet. If I do anything crazy like that, I'll buy the real thing.

Greg

This is how it should work TonyB. Perfect!!!

I don't know if this is the right place to post this, but;

The 'Press Instruction, Part I, Mark Rippetoe...' videos in the exercise section have incorrect links, they just point back to the exercise url.

25/M/72Kg

12:53

Scaled to 45Kg Cleans

I had a long day so I'm not sure if I understood correctly from the video, but from what I got is that if you have good form, you're gonna be more efficient in your movements and thus be able to generate a greater intensity?

#27 Jakob,
Thanks - fixed.

I started Crossfitting with some friends about a month ago, but have since moved to St. Petersburg, Russia to study for the fall and have started to slack off a bit. I was wondering if anyone knew of anyone in St. Petersburg who is crossfitting and would like a buddy, or at least a good fitness club for Crossfit in the city?

10 minutes of stretching
Sub regular dips for ring dips, 1 for 1

16:06, I spent another 10 minutes trying not to vomit.

Good one.

Bugger just realised this was meant to be done with full squat cleans! Reading FAQs i see squat cleans are standard unless power specified. Oh well, might try again tomorrow but shattered after first attempt. Imagine i'd done it right...

38M/175

CFWU (2)

Did a mod-Liz yesterday: 5nds of 5x 60kg clean and 5x ring dips in 11:24. Still working my way up to the full Liz. Got the weight now and the ring dips are no problem, just need to work the technique and reps on the clean.

Sam

Subbed 2/1 Bar dips for rings. I felt this was the hardest/fastest i have pushed myself to date. I couldnt be more pleased with myself (other than a I need a little form work towards the end).

Subbed Bar Dips 2/1
Clean @ 135
21(42) , 15(30, 9(18)- 7:46

I just realized i didnt do full squat cleans, but power cleans. Now im less happy. oh well.

Subbed ring dips for roughly twice as many bar dips (40/30/20).
Used 50kg for the cleans finished in just over 12mins. Followed with some stretching and 20mins LI cardio to get the blood flowing. Boy what a workout!!

9:23 using 30kg (~66 lbs) cleans

I haven't done this full intensity since January, but cut over 8 minutes off my time!

Modified and scaled to:

21-15-9 reps of:
Power clean, 40 kg
Weighted bar dips, 11 kg

10:45

Subbed 95# for cleans (only second time doing them) and subbed 2x bar dips (3x is insane)

Ouch!

I've made a couple of pairs of homemade PVC rings -- they're fantastic. The sand filled version is probably nicer, but I've have good results just tossing the pipe in the oven. When hot, I wrap the PVC around the bottom of a appropriately sized bucket (on the floor), and then add pressure towards the floor on the part of the rings that my hands will be using once the rings are finished. That pressure brings keeps the pipe from flattening out. A partner and oven mitts helps -- but I did my first pair on my own.

With respect to strength -- if you're running 1" tubular webbing around the loop and tying into that, you've got strength to spare! You're essentially hanging from the webbing, with the PVC simply acting to provide a comfortable and rigid way to hang on. 1" tubing (get it at REI or a climbing shop) is rated for loads of 4,000 lbs. As long as your ropecraft is sound (be careful here!)your PVC rings are probably stronger than the real deal.

great vid - coach really cleared up for me the process of going from good form with little weight to performing the same exercise with the prescribed weight. Made me realise that I need to toughen up and not fear failure. The only way and the fastest way to improve is to meet your fear head on and go for it. My whole workout attitude is now more aggressive. Thanks Coach. As ever your delivery in your presentations are to the point, clear and without BS.

Cheers

PS can't wait for tomorrow, this is type of WOD I crave for.

anyone know what I should sub???? have to do this one from home. I have a 12# med ball and I was thinking I could do some dips where you are on a bench and you have your feet extended out? I'm not sure what they are called. Any Ideas???

5:14 as rx'd - full squat cleans
bwt-160
wanted sub 5, next time, need to go 21 straight/then triples on cleans

6:07

First time

13:47

scaled to 95, broken sets
regular dips

Good morning Crossfit! I've got two people who are pretty new to our thing who have asked to work out with me today. I'm no coach (nor am I trying to pass myself off as one) but I certainly want the people who are trying this to have a good time and keep with it.

That said, in terms of scaling, at what point do people cut the number of reps? I've seen a few schools of thought, but I'm tending to think that the logic is as long as it can be finished with any amount of weight, don't cut the reps; e.g., 21-15-9 with 45 lbs.

The other logic would allow reps to be sacrificed to allow a slightly higher weight; e.g., 18-12-6 with 75 lbs or 15-9-3 with 95 lbs.

If anyone can give me an answer or at least point me in the right direction, it would be much appreciated.

15:05 Sub 95 lbs

# 46...

CPT Eddie, i do CF with all of my current clients and have toyed around with both ends. in my humble opinion, i have found sticking with the reps and cutting the weight is the way to go for newbies to CF. once they start getting the basics, then is when i find toying around with weight and reps works great. just my 2 cents...

# 46...

CPT Eddie, i do CF with all of my current clients and have toyed around with both ends. in my humble opinion, i have found sticking with the reps and cutting the weight is the way to go for newbies to CF. once they start getting the basics, then is when i find toying around with weight and reps works great. just my 2 cents...

6'/190/32/m

As rx'd

15:00

Sorry my brain has not recovered from WOD yet.

time was actually 7:00 min

45yom/225lbs

subbed power cleans @ 135 and bar dipsx2

11:30

subbed reg dips for ring dips

6:51

+ 16 lb weight vest

subbed reg dips for ring dips

6:51

+ 16 lb weight vest

# 1.

Everytime I read your blog I think you are talking directly to me. I will have to stop telling you my issues so you can't use it against me. Thanks for the reality check.

Subbed 115lbs for the cleans

7:07

36yom 150lbs

CFWUx2
Scaled 95lbs cleans - Ring Dips rx'd
18:09:75
lost about 45 secs talking to someone about ring dips.
IMO, suprisingly once you figure out the how to stabilize yourself, ring dips aren't as difficult as they seem (certainly not 4:1).

power cleans or full sqaut cleans?

38/m/196#

Subbed 95# for power cleans (weak on these, so need to work on form)

14:40

This one hurt, in a good/bad way!

AL

Did painstorm XXIX yesterday in 1 hour, 3 minutes.
Deadlift: 160
Pushups
Dumbell Cleans: 30 lbs.

It was possibly the most wrecked I have ever been after a workout. Not sure if I will be getting around to doing Elizabeth until tommorow.

13:57

Used 115# for cleans. Didn't have "it" today.

#44 Jett first time in 6:07? As rx'ed? That would be impressive...

j- cleans using 45#bar, dips on bench with legs parallel to floor. not timed. 21-15-9

14:13 with 95# full squat cleans

Have always done with 135# Power cleans

Mucho difference with the full clean

Scaled down to 95#. After the first 21 cleans all I could think of was how easy Greg made it look. I bettered my scaled down time by 2 minutes, and in the process almost spilled my tea.
34 yoa/155#, 9:36

bw: 185

Power cleans: 9:46

36/m/165

full cleans 95#
ring dips as rx'd

18:23

Can't wait to see my progress on "Elizabeth" today.

Looking to install a chinning bar(or rings)in a doorway without damaging the frame. I've tried an adjustable and those never really work for me. Any suggestions?

First day back since 8/14 so I cut it to 95# cleans and did reps of 15 and 9 each round.

6:45

Age 29
BW 160

28/M/215

As rx'd

4:58

Mary Ann #37-

Great job, shaving 8 min off your time! :-)

re: video-
I loved that clip, and great timing too. Yesterday I was making up Nancy at my gym, and afterwards one of the trainers wanted to talk to me about my form (she has already given me the lecture about how she thinks crossfit is bad on your joints). She said I was 'breaking form' a little bit on the OHS (according to her, not bad, but my form wasn't 100% spot on, weight was slightly more on my toes). I looked at her and said,I'm sure my form was not perfect but I was effin' fatigued!
It's funny how I wasn't doing anything dangerous, I have pretty good body awareness but since my 'form' wasn't textbook, it's cause for concern-oh well.

Is it wrong to ask who the cute girl with the medicine ball is?

JC #68,

That is Jenny ("Jelli") Orr. She's a CF trainer at CrossFit Sonz Jupiter, an upcoming CFHQ Staffer in training, and a Miami Dolphins cheerleader.

sub 2:1 bar dips

9:09 - 1 min. faster than last time

M/45/179
CLARKSVILLE, TN
TIME = 8:51

Thanks again, for a wonderful WOD.
I almost threw up when I read it, my legs were still trying to recover from Nancy.

9:03 Total Time. Had to go down to 115 lb bar for cleans.

22/m/170

Once again, If I can walk tomorrow It'll be a miracle.

my cleans need serious work. I think my main problem is the squat, but that could be a form issue as well I guess...anyhow, 19:37

27m/209#

first liz, 12:34

though the time is quite a bit behind lots of folks here, i'm just happy i didn't leave my dinner at the gym!

M/30/195

8:58

Hello Hello,

I am doing crossfit for a while now, but never got the elizabeth...I am searching the inet, but cant find anything that could inform me about the next exercise:

Clean 135 pounds

Could someone inform me what I have to do here...

thanks in advance

Bwt: 133

Tired today from "Nancy" with a 20lb vest and an unexpected workout on my rest day.

Scaled to 95lb. squat cleans, kept ring dips

5:40

Edit: Forgot to mention, at 8000+ feet elevation.

8:10 full squat

Dips 1:1 with 45lb plate.

12:14. As rx'd except for subbed power cleans.

Ugly, but felt pretty good. I know I can do it with good form and full cleans, but I would have to go down in weight; 135 is not an easy clean for me.

For some reason my calves started to seize up afterwards...

#76
Spend some time here and familiarize yourself with the site.

http://www.crossfit.com/cf-info/start-how.html

subbed squats in for cleans, sorry
135 squats
all dips
1-10 pyramind 35lbs plate swing
abs with roller wheel thing

34min

#43 OPT:

Did you do Grace instead? Nobody should be gunning for 5 doing Elizabeth as rx'd, with 135 lb. squat cleans and ring dips in a 21-15-9 format

Subbed bar dips for the ring dips otherwise as rx'd. Did not keep exact time but was about 12 minutes.

33/M/175

Powercleans/Ring Dips
7:04

Andrew #83,

Does OPT's 1:49 Diane alter your perspective? He's going to break the five minute barrier - count on it.

CFWUx3 -dips

65lb full squat cleans
red band assisted ring dips

14:19

6:40 as Rx'd

#83 - To echo Coach, OPT goes for broke. He is the animal I strive to become.

125lb cleans, shallow with some power cleans.
1:1 bar dips
21:06

36M/5'10"/165#

17:54.

Sub'd 3 bar dips for 1 ring dip.

Last month's time: 17:29. However, last month I sub'd an 80# clean and 1 bar dip for 1 ring dip. So this month's performance is MUCH better!

WU
.5 mi. walk on treadmill and PC
WOD
135# PC partitioned w/ rings
10:04

39/M/185

CFWU x 3

Subbing regular dips at 3 for 1

17:55

More better faster

18/m/160

Had to sub 3:1 bar dips for ring dips since the gym (and myself) have no rings).

otherwise as rx'd

15:38 (Previous-16:00)

P.S. What's a good time for subbing in 3:1 bar dips? In my opinion I'd much rather do one ring dip than three bar dips...

21/m/127

17:32
95# Cleans
Ring Dips

I probably should have used less weight, since I quickly fell into doing triples, and finished the 9 with quite a few singles.

Tabata situps: 16, 16, 16, 16, 16, 15, 9, 10
Max: 16
Min:9
Total: 114

8 minute jerk set - 68L/66R. Hand switch at 4 minutes. This set was done at the end of my overtime shift in the tiny shower room at work...I bobbled the hand switch clean due to my tendency to jump forward with every jerk - nearly took the door handle off with the bell. Did a half clean thing, stepped back and recleaned to finish the set. Door handle safe.

7 minute jerk set at home - 58L/59R. Hand switch at 3 1/2 minutes.

6 minute jerk set - 50L/50R. Hand switch at 3 minutes. Getting fatigued - good thing as it had me focusing hard on getting under the bell faster.

****

Modified Crossfit WOD after 10 minute break:

21-15-9 reps of:
Ironwoody bag squat clean 70#
Ring dips

7:58 - Used end handles for the pull (almost a bb snatch grip), released and caught on upper chest in the crooks of arms. Butt to ankles depth and full hip extension. Could really feel this in traps and abs (much more than when using an 85# barbell). Dips with rings turned out and away from body (no using straps). Felt this in chest and abs. The Ironwoody bag was a better choice than a sandbag - the soft handles prevented any hand problems.

Thank you Lynne! The IW bag was perfect for this workout.

Form got ugly in a hurry, but I kept the intesity up. Feeling a little dizzy from dehydration yesterday.

36 yo 255/ 6'3"

As Rx'd 9:30

Ring dips are still feet supported for now.

Read in here somewhere once that the given weights for the workouts are based on a percentage of the bodyweight of the average crossfitter: 175lbs. So should I be doing Elizabeth with something like 145lbs because i weight 195? Doesn't seem fair that a guy like Speal has to sling around his bodyweight and I don't. Correct me if I'm wrong about this. Not like I really want to up the weight or anything.

BW 86KG
1st time doing Elizabeth. Subbed bar for rings and did 2:1. All sorts of cleans: squat, pseudo and power! Finished in 8m:48s and I have a nice ice pack on my swelling forearm - I felt the flexor 'pop' on the last set of cleans.

pre-clean,shoulder press, hand squat clean X 1 rep
65,85,88,98,108,118,128,135
wod-12:47
post - 100 DU 4:07

o.k question buddys keep arguing about the clean. do go into a squat or just recive it at the shoulder. because i always do the clean with a squat. cause thats what it looks like in the demo. anybody.

Male/29yo/165lbs/5'7"

Clean-85lbs

20:00

34 / 196 lbs

As rx'd: 5:45

Comment #77 - Posted by Bart at September 5, 2007 08:14 AM

Bart,

Here is a w/f safe link on doing a clean

http://media.crossfit.com/cf-video/cfj-nov-05/clean.wmv

Hi JELLI!!

Kath

41yo/f/165#
core perfor movement prep/prehab/physioball
CFWU x2 sans dips
started to do a clean with 45#barbell, realized how poor my form was, so worked on Brungener warmup and practicing clean with just the bar, body weight squat hold to bar on smith machine and let go of hands to work on flexibility/form...
spin class 20miles, 49min
stretch

29 yom 6'2" 200#

as Rx'd
19:28

finished cleans with deep front squat had to break up all sets, but completed before moving on.

Second Elizabeth as rx'd:

13:35 (5:59 faster)

29/M/190lb

As rx'd 11:58

First time doing "Elizabeth"
Fist time doing 135lb cleans

45m200

as rx'd 12:01

all sets broken
previous times: 8/8 15:40; 7/18 18:52

Coach,
Shouldn’t that statement correctly read "an upcoming CFEC Staffer in training" (CrossFit East Coast) we will not so easily let her go to the performance epicenter!
Their may be a trade option if a CFHQ super girl wants to change coasts, contact Matt to work out the details.
Thanks for a great training weekend in Jacksonville, always exceeding my expectations! I especially like how you are always improving the program.

Tim: "Power Elizabeth"

9:52

post: HSPUs

Just a note:

Doing "elizabeth" with a full squat clean "as rx'd" bears no resemblance to a modified Elizabeth with power cleans. Not unless you want to tack on 45 reps of 135# front squats at the end!

40yom/180
~as rx'd~
last time: 32:00
today: 21:00

Heat index in my garage - over 100 degrees.
Totally drenched in sweat during warm-up. 9 reps into the first set of squat cleans, my heart was jackhammering out of my rib cage. Intense!

Hello,

I've seen lots of suggestions about subbing bar dips for ring dips at about a 3/1, but what about doing weighted dips? Might adding 45 pounds or so make it possible to sub 1/1?

31/m/215/6'5"

subbed 3:1 bar dips

20:02

This was 1:15 slower than previous. I felt horrible today and even yesterday, a rest day even, I didn't feel so great. The lack of sleep over a 3 day period last week seems to still be hurting me. I am not recovering as fast and I just feel run down. Heart rate is up a bit so I think I am overtraining some, going to bump up the protein a bit and sleep well. Don't want to take any time off because I will be off a week later this month. Sorry about taking up all the space for this, I just use it to keep track of my workouts.

m/29/161

Subbed ~50# box of books for barbell (I weighed it)
Subbed regular dips one for one

13:58, all sets broken

I wasn't sure I went deep enough on my dips, and looking at the video, I'm pretty sure I stopped short on about half. Oh well, we'll get 'em next time.

31/M/190
CFWU w/o dips
WOD as rx'd
I did not get my time because I must have hit a button accidentally on my watch while doing dips that stopped the timer. At the time I noticed it had stopped it was showing 7:16 and I was going into my sets of 9. That was a disappointment for me.
Followed the WOD with 30 minutes on the stairclimber.

M, 39, 175

subbed 115 for cleans

11:42

M/35/5'8"/165
Max intensity resulted in completing all reps at 135# which is at my top limit for cleans. Banged out all sets of dips straight through.

25:15

Compared to 5 Aug 2007

Gutted out 5 -135# cleans, then scaled back to 115# for remainder.

14:45

Went to 24hr fitness. Decided to scale due to being out of shape (xfit style), not wanting to knock people over and lack of rings.

Thanks for the homemade tip on rings Greg. I'd love to see a pic. Do they ever pinch?

10:25
45 lbs cleans
kips

Power cleans 135#
weighted dips
13 with 45#
23 with 35#
last 9 2x1
15:11

30M / 155 / CFT 695

8:38 subbed power cleans

Hi Kath!! By the way I heard that you got your muscle up. Congrats to you.

Coach Thank you again for the awesome cert. I had a great time as demo girl and really learned a lot.

CFEC staffer in taining huh JMac. I like the sound of that!! =)

M/32/165

13:42

subbed reg dips 3:1

CFWUx3, BW 127. Trying to get up, go to gym, work out instead of my usual breakfast, hang out, chores, then gym. A new schedule at work gives me two fewer hours each am, so I need to make myself do this, but it is not my habit yet. Anyhow, hard to tell if performance suffered, but the plus is that I need to do the full warmup, no skimping.

70# cleans, ring dips 17:10. Compare to 13:46 with 65#...next time same weight, faster time.

~16 minutes. I did not have my stopwatch with me.

95# Cleans

Subbed 2:1 pullups/dips

thanks for the video coach.

21:06 using 115 pound for clean
last time i did Elisabeth it was in August 05th and i used a 95 pound and took me 46:42 i cut that more then half the time
plus more weight. Great trade off.

28/M/160#

25:40
125# squat-clean (heaviest weight yet, and i usually performed hang-squat-cleans with 95#)...a testament to CF
3:1 sub.

95# squat clean (first time doing cleans in a WOD)
Full ROM ring dips

8:19

A great workout! Now I understand why the people in the videos collapse when they finish.

Thanks Coach for another motivating clip. These ideas are all the stuff we intuitively think at times, but we hesitate because of all the other voices that ad confusion and dout to our inner voice. your voice really helps bring clarity, and confirmation of our inner voice which is great and empowering. God bless Crossfit cause this is the real stuff.

No Elizabeth due to shoulder probs.

F/40/149

2 mile run incorporating 10 x 50m hill sprints

27m 206 lbs 6'1
1 CFWU
WOD as RX'd
:14::50

probably should have scaled the weight a bit and definitly felt that long holiday weekend.

Scaled to 21-15-9 hang power cleans @ 45, dips @ 90 pounds assistance (BW 216). Wanted to do real cleans, but had trouble getting under the bar fast enough. I hate those power cleans followed by front squats. 16:43.

34m/5-10/165
WOD as RX'd
15:30

Mike G--I've checked the Named WOD's record book, and yes, your Jax 4:30 is a new record for "Fran with a Hangover". Congrats.

Tim:

Power Elizabeth
9:52

post: HSPUs

15 mins

still sick but tried it out
21/m/5'9 165#

21-15-9 135# cleans
42-30-18 for dips

21 minutes + or - some seconds

27/m/186

CFWU x 3

15:45

used same modifications as on 0805 - 135# cleans w/o squats and 2 for 1 bar dips - just to see if i have improved. last time was 20:00, so i'll take it. felt bad for not doing it as rx'd, so added 45 slow bw squats and 45 more dips afterwards. next time as rx'd...

#66 Joel- I used to live in an apartment with metal door frames so instead of drilling into them and causing a lot of damage I put 2x4's up in kind of an upside down U in the doorway. I mounted the bar to this wood frame and just used some (4 I think) vices that opened wide enough to squeeze the wood frame to the metal door frame. I assume you are doing it on a regular wood frame so I don't know if the vicing would cause more damage than this is worth, but all the vices really do is keep the wood from falling over. The weight is supported by the wood frame itself. Hopefully, you can figure something out.

26 yom 6'2" 155#

21-15-9 95# full squat cleans
42-30-18 bar dips

18:45...to many days off....feel like crap

5min rope skipping + CFWUx3 (Oly bar OHS, push ups for ring dips)

WOD as rx'd: 9:43

- Power cleans. Not fully satisfied with the form from some of the cleans though.

- Last time I did this workout I did it with 95 pounds and it took me 11:09min. So PR for me :)

033103310331033103310331033103310331033103310331

As rx'd, no speed record today. Just back into the swing of things: 29:19.

JARHEADJARHEADJARHEADJARHEADJARHEADJARHEADJARHEAD

Elizabeth"

21-15-9 reps of:
Power Clean 115 pounds
Ring dips

10:51
Deep Lung Burn

Haven't being doing Cross Fit for about 2 year, well I'm back and it hurts so good. 25 minutes to complete, but I will get better.

26 yr old/male/225

21-18-15-12-9-6 using power cleans at 135 and dips on the rings. 26:34 minutes

I found the hardest part was trying to keep the intensity and pace up because I was having trouble keeping a hold of that dang bar! My grip was giving out!:) Probably due to adding sets to the normal Liz. Next Liz I will try the 21-15-9 and go for squat cleans instead....this was a great workout. Good job to everyone that tackled it!

26/m/165
15 minutes

Thanks MMalmfeldt. It's a very old apartment with wood frame, but extremely sturdy. I thought about some kind of strap system hooked to top on both sides, but 2X4 or 4x4 doorway sounds a little safer. Girlfriend won't like any of it.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/148

WOD as rx'd:

10:09(pr)

Took 2:14 off

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

27M/180/5'11"
as rx'd 8:46

M/34/187/6'

modified
115lbs 2x's dips

10:45

last time was 21 min with 95lbs. I am very happy to see gains in such a short time!

where can i purchase new rubber bands for assisted pullups? thanks Bill

modified 115lbs 2 tims the dips
10:45
better from last time of 21 min

17:44 for power cleans (except reps 21, 15 and entire round of 9 which were full squat cleans), 35# weighted dips. My knees were a bit creaky after my tussle with Nancy's oh squats yesterday. I feel like I could tackle this one as rx'ed next time out, but I'm half way satisfied that I didn't scale the weight. First offical day of incorporating hand stand pu's into my warmup. Thanks, Coach! BW:175 Y/A:58

first Crossfit workout since 3 months, felt as good as ever

scaled down to 65 pounds, broken sets 11+10, 8+7, 9
regular dips 18+3, 15, 9

21 min.

quads hurting, neglected them during summer

starting week 3 on Crossfit!!

scaled down to 95 lbs on cleans and subbed rings for regular dips.

Jason: 7 min 36 sec
Mark: 5 min

m/38/175/67"

as rx'd

11:57

need to work on my clean form

46 / 176

as rx'd (squat cleans and full ROM ring dips)

16:12 (previous was 19:38)

5'9/200ish/Male/29yr

16:48

I did 1/2 fully squatting cleans, and then 1/2 just powering through and doing just a little dip at the top - what's the rx for this workout on the clean side of things?

Oh, also subbed rings to dip station 1:1.

Was surprised I got through it all, and next time know I can probably shave a few minutes off (now knowing when to rep and rest, and that I can handle the weight).

Josh Z.

42yom / 146

9:45 as rx'd for weight and ring dips but mixed squat cleans and power cleans. Started off ok but as the set went on my depth was less and less. My legs fatigued quickly, but I fiqured what the hell I was actually performing more work by throwing the weight up higher so count it but continue to practice this exercise.

Post - HSPU practice and front and back squat exercises

No rings so subbed in double bar dips.

6:05

Not too bad I suppose, maybe should have tripled up in hindsight.

Finished off with a few deads at 341 for fun and cleaned 200lb to the rack like there was nothing there when stripping the bar after. so was happy with that.

Pain is temporary.

Best of Luck to all for tomorrows WOD. If you see it, Do It!

20:53

broken to 777 555 333
started with 115#, went to 95# when form got nasty after the first 7 reps

mixed in some power cleans and half-squats, dip ROM got pretty bad towards the end

29/M/6'4"/201#
Last time was 115# Squat Cleans and Bar Dips. This time a hip injury forced me to do Power Cleans, but I was able to use 135# and FINALLY got rings for the dips.
Last time (8/5/07 - 17:10)
This time-9:49

32/F/5'10"/153#
Full squat cleans
Scaled to 95#
Sub bar dips for ring dips 30-20-15
14:33 (8/5/07 - 15:38)

pre cfwu 3x12
post 14k2e

not feeling it today
dropped to 95 and 115 cleans
bar dips and kettlebell swings 1-1 to replace ring dips same workout as last time 6 minutes faster at 9minutes guess I should buy some darn rings

F/25/Gemini

subbed 95lbs and regular dips

11:34

cleans felt good... dips were down to singles by the end...

7:43 as rx'ed (full squat clean) for a new PB by over a minute. Felt really bad at the mid-way point and thought I wasn't even going to go sub-nine minutes but it worked out for me. Used better strategy for recovery this time with more sets of 3's although I planned on getting more reps straight through on the rings but I kept slipping off, which never happens. Elizabeth always smokes me, this may be the hardest I've ever worked in this gym.

It's AFT that has the 1:49 Diane but OPT has the 2:17 Fran so a 5:12 Elizabeth isn't a stretch for him. Any doubters should come up to Calgary and watch the intensity he brings to each WOD.

Pre-huge GFWU+KB's+Burg's
Post-gonna play with more KB stuff but I'm so smoked right now...

11:34

subbed 95lbs and regular dips

last time was 16:42 min using full squat cleans and 50 kg.
This time using 60 kg and doing power cleans, 9:46 min.
Some work on strenght for squat cleans is in order.

Looking great Jelli,
Have fun, Johan

23/m/298

did 3 dips for every 1 ring dip since i dont have access to rings

18:14

what does it mean when my front tooth tingles after a workout?

17:30
jumping ring dips
75# clean

m/37/174

18:44
power cleans
subbed 155# bench press for ring dips

pre: getups 10 x 35
post: OHS practice to #95

sub rings dips for 3 reg dips
57:10

I just want to agree with previous posters pointing our how much of a difference the squat cleans make.

I'd previously done these with 135lbs power cleans and bar dips. Generally my time was around 8:30.

Today I reduced the weight to 115lbs and did full squat cleans (and bar dips).

Time 21:03. Still getting the hang of squat cleans. My lower back is trashed.

9:58 as rxed

This was heavy!

Bought rings with a friend and tried them for the very first time. And I´m also learning better how to "clean" properly..

WOD:

clean (scaled to 110lb) 21,15,9
ring dips 21,15,9

a few breaks needed in the first two rounds, last round all reps straight.

Over all time around 30min.

Really tried to concentrate on the technique on both. Gotta admit, this was a really great workout!

- OlliS

16:30 subbed 115# cleans

m/18/bwt:154

cleans: 115 lbs
dips: regular

7:35

weak on my power lifts...

m/18/bwt:154

cleans @ 115
dips regular (no rings availible)

7:35

42yom 182lbs

I am running behind schedule a little bit. Did Nancy today. I will do Elizabeth on the rest day.

Nancy: 20:25 (75lbs barbell).

Post WOD: Box Jumps 4 x 15 reps (34").
60 Dips.
60 Inverted Rows.

Great video from Coach once again. I actually applied what he talked about on my OHS. I was using 85lbs for my 1st round but I was wobbly and couldn't complete more than 8 reps before dropping the bar. Then I scaled back to 75lbs and I was able to keep a fairly good form, occasionally standing on my toes, but I managed to do the last 3 rds at 15 reps unbroken and with great intensity! I feel great! Thanks Coach!..

17:18 PR. full 135lbs. I love the fact that each time you address the bar you have a new opportunity to better your form and refocus and recruit the needed intensity everytime. Thx Coach.

Met a fellow CFr at the gym today, awesome experience talking to someone in the gym that didn't think I had a lower appendage growing out of my head and that I was doing sissy pull ups.

Elizabeth as Rxd: 7:00.

First ever crossfit workout for me so this was pretty interesting. I don't have access to rings yet, and to be perfectly frank, I'm no where near the shape required to do the full routines as posted (something to work for)

That said:
Cleans with 95#'s (totally new exercise for me so I'm paying attention to form)

Regular Dips with green band assist (nope I can't do 21 dips in a row yet).

I followed this up with a 1500 meter row at 6:35.

These workouts are a big change for me, the short duration seems to run counter to everything you've ever read about in the pay-for-fitness world, its an odd adjustment.

46 199

Subbed scaled powercleans reg dips

5:19

M/31/196

Did this last Sunday when I couldn't log on to the site (subbed bar dips). I think I'll try the back squat/ring dip combo from the 070901 vid, that looked fun.

M/27/165/5'8

112lbs on Cleans
30 full Sq the rest Power Cleans
Sub in bar dips
no brakes in dips
11:33

Has anyone else noticed that once you really buy into crossfit it is really difficult to do regular, bodybuildingish, workouts. I try to do things i used to on rest days and it seems completely useless. It is crossfit or nothing i tell you. Am I alone here?

m 26 165 5'8

112cleans
power cleans after 30
bar dips no brake
11:33

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

21/220
wod as rx'd
9:20

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

Neil(50)

1000 mtr row + Burgener warm up

Warm up/ practice sets

Power clean 5 X 35 kgs + 5 presses; 5 x 45 kgs + 5 presses
5 x 55 kgs + 5 ring dips; 3 x 60 kgs + 5 ring dips.

Modified "Elizabeth" 21/15/9

Power clean 60 kgs (up from 55 kgs last time)
Ring dips

10.57 (11.49 last time)

Have to get to grips with cleans. So plenty of clean practice will be included over the next few weeks.

Have a good one.

Neilfit.

bw 70kg

sub 45kg power cleans and bar dips

14:15 (prev 13:20 on 10th of April)

6:54
sub'd 50# clean and assisted dips85#

29/M/180

as rx'd : 13:56

Heavy for me, and quite a struggle, but damn glad I'm stomached it out.

modified as follows:

10/10/10 @75# cleans, (need to incorporate the squat next time)
31/23/12 dips

14:45

19 yom 178#

21-15-9 reps

95# hang power clean
Parallel bar dips (ROM might have been limited)

19:30

It was the dips that killed me on this one.

Forgot to add, since the dips were so weak, the cardio element was really lacking.

6'2" 183# 34yom

subbed 135# power cleans & 2by4s-in-the-rack-dips

17:24

22/m/175/70 inch

about 27 mins (forgot the stop watch)

did this with 65 to get form down better and i think it really helped...next time 95 again

32/M/180

Scaled to 115#
17:55

first time sub 115 for cleans
ringdips fun

7:54 time

might do this one later.

instead, 3 rounds of

800m run
50 pushups
50 sit ups

TIME: 18:52

as rxed 10:15, 30 sec slower than PR
didnt feel good from the start. burnt out by midway by maxing on all sets, going to try sets of 3 next time.

12:38

135# Cleans
Subbed std. Dips

13:24 as rx'd with full squat cleans. A new PB by over 1 minute. It was easily the hardest I have ever gone and still room for improvement. Thanks to gaucoin and OPT Mommy for the encouragement and rep counting as I was quickly getting confused enough as to where I was.
Pre: work out to weight
Post: quiver and shake, flop and shower.

met pukie today thanks to a 92degree gym.
ran 8k
wod with 3/1 reg dips 9:47, pukie qt end

Burgener Warm-up
115x4

WOD
:09::03

Not close to a PR, but happy w/it seeing how I haven't Cleaned in a really long time. Took my time a bit & tried to work on form. I need to work on it more! Back feels solid, Lord willing it will continue to.

Mike G- Trying to Google it bro. I kinda remember seeing one a long time ago. But who knows, it may just be a beer flash back.

Get some, Go again!

M 34/170

did "power" elizabeth w/115 lbs.
sub'd dips 2 for 1 (i tried not to hog the dipbar)

9:37 will do w/squat cleans soon

In reference to the question about the homeade rings, as already stated, I used some advice from the forums, under the equipment section. I cut my PVC pipe at 27" lengths. Heated at 350 degrees for about 15 to 20 minutes, checking frequently for plyability. I didn't pack mine with sand though, and didn't experience any bending, so since the PVC is so inexpensive, you can kind of afford to experiment if the first set is FUBAR. After using mine today, I do recommend putting a cap on both of the open ends and drilling a hole in it for a smoothe finish. My arm looks like roast beef, and I got some blood on the nylon webbing in the center. But I finished the workout thankfully. And, by using the rings I found another crossfitter at the gym which I probably never would have otherwise.

29yo M 165lb 5’10”
Off since 070822 for construction project/Labor Day
CFWU x 3, 5 pull ups, 5 ring dips per round. Clean 65lbs x 10.

"Elizabeth"
21-15-9 reps of:
Clean 115lbs: 5,5,5,6 – 5,4,3,3 – 3,3,3
Ring dips: 11,5,2,3 – 15 - 9
Time: 27:50
Compared to 070805: 27:07
Foam roll after

WOW! am i out of shape....

M/48/190
Scaled to Brand X Pack 42.5kg & ring dips
10:56

the clown was lurking

M/43/234/6'4"

Power Elizabeth (Did Nancy yesterday; legs still sore and right arm still numb)
21-15-9 reps
Clean 115 lbs
Bar dips
Time: 10:36

150 DB clean and jerks for time (2-35lb db) in 15min 18sec. PR despite giving blood yesterday although HR to 190s during last few "sets".

5 min after the workout I started thinking I could have pushed harder, not sure if limiter was cardio or arms or both. Trying to get under 10 min eventually.

Side note flopped to floor and elevated legs and arms to recover HR 185 when I hit the deck and 114 at 2 min post floor.

Going for technique. 21:26, although I wasn't trying for time. Cleaned 65# and did regular dips instead of ring. My heart felt like it was in tachicardia after each (albeit broken) set of cleans. I bought myself some rings yesterday and I can't wait until they get here!!!

135lb Cleans jumping ring dips
Took time focusing on form on the cleans
22:31

Hey that was a lot of fun.

Elizabeth as Rx'd

8:30

Then did Angie as Rx'd

14:00

Today did Elizabeth as rxd : 8:30
Also did Angie as rx'd : 14:00 (ouch)

sorry double post

21/M/140

sub'd 95#
x2 dips
23:35

m/29/203

19:35 as rx'd

During my warm-ups, I noticed my pull-ups getting better! I think this is due to doing my warm-ups every time before my WOD's, which includes 3 sets of 15 pu's.

35/180

w/ 120#s otherwise as rx'd 10:50

42yo/180

9:25 rx'd full squat clean

Subbed in 95 for clean and no rings so tripled up, would love to try this with rings, heck would love to try a dip just one time on rings. Someday..

19:50

M/26/205

3:1 dips on parallel bars

17:28

last time: 14:43 without the 3:1 dips

Time before w/ 3:1 dips: 22 minutes

47/M/153
105# Squat cleans/ring dips

16:48 (prev. 17:34)

Boy, did my form degenerate at the end. 105 is a lot for me.

25/f/129#

breakfast: run 46 minutes = 6.03 miles

WOD:
95# full squat cleans (from the floor, a2a at the bottom)
bar dips 3:1 (shoulder lower than elbow to full extension)

time = 19:17 (over 5 minute improvement)

got to do this one at my buddy's gymspace/office and i gotta say that having yer 2 buddies watchin as u hafta put the barbell down to gasp for air is great motivation to push harder. so happy for both of them as they've made great strides in just a couple weeks. started today teachin them medball cleans, then cleans w/weights, and then they both proceeded to charge thru the WOD! i told em "ladies, next time more weight!"

Shelly;
15# db cleans
bench dips 3:1
time = 13 mins

Jennie;
45# barbell cleans (not quite full squats, but almost there)
bench dips 3:1
time = 15 mins

post: lotsa sushi.... o man that wuz good!

still to come: hill running w/Jennie..... y? cuz i ate too much sushi!

7:54 for the 50m swim, pushup, db swing WOD from yesterday. I don't normally double up, but this evening is so perfectly gorgeous, warm but no wind that I couldn't resist an ocean swim. The water's still warm. I took my 20# dumbell to the beach, strapped on my goggles and took off into the surf, 20 strokes out, then back, run up to the flat dry section of the beach for the pushups and db swing.Much fun. I feel especially fortunate to live close enough to the ocean to be able to do this. Everyone's invited over.

19M / 170# / WOD #13

The Gym was closed so I filled up my backpack with my friends 55# dumbell and rode my cruiser 3/4 mile to the park

Finished "Helen" (1st time attempt)
as RX'D: 14:57

Ride back with all that weight on my back almost killed me... but I think I'll live to see another day

M/26
BW: 210

Morning: Endurance swim workout totaling 2500 yards

Afternoon: WOD - 8:35 (still no rings, just getting back so only did 1:1 bar dips)

Elizabeth as Rx'ed

12:53

did full squat cleans this time

as Rxed

12:53

10:31 as prescribed with split cleans (PR)
34/m/185

Forgot my rings, watch, iPod, and had a headache and bad mood today, so I subbed 115# and 2x regular dips. Took about 15 min vs. my prior PR of about 11min using ring dips and 115#. Last time I tried using 135# and it took a really long time. BW=155#

Tariq

27 yom 288lbs
16:00, subbed 45lb bar for cleans

bw - 216
16:58
subbed wall-ball shots and jumping dips

Body weight-217lbs
Time-19:22
Sub Wall Ball shots instead of cleans

Became familiar with crossfit by way of Mark Twight's writings @ gymjones. This stuff is my life now..I love it..began June 1st 07..

Male 27yrs 6' 205lbs

Cleans

155#x1 185#x1 215#x1
160#x1 190#x1 220#xFail
165#x1 195#x1 215#xFail
170#x1 200#x1 210#xFail
175#x1 205#x1 205#x1
180#x1 210#x1

6:53
Power cleans
Bar dips 63,45,27

Chicks with shin scrapes are HOT.

1st time. only 95 #
21/15/9 3:1 dips
14:03
Will up WT next time.

Mark 95 lbs 15:30

As written... 10:22
Full squat cleans and ring dips

26/m/170

95# full squat cleans, ring dips

18:38

26:22 with 95#

M/34/170

12:45

135lb rock bottom squat cleans
regular bar dips 1:1 (Need to get some rings)

Full squat cleans are at least double the intensity of power cleans.

Built a pull-up/muscle up bar in backyard today... I'm pretty excited about that.
EEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

steve/51/165
14:34
95lb.cleans,30lb weighted dips
cleans were full squat,I also noticed my form stinks.
a week and a half ago I was making all sorts of gains .This week my last few workouts have been weak as all hell.

M/34/170
EEEEEEEEEEEEEEEEEEEEEEEEEEEEE
135lb rock bottom squat cleans
1:1 regular bar dips
12:45

42yo/175#/m

as rx'd

9:56

That hurt!

9:58 with 95lbs for the cleans. I need to work on form with no weight. by the end i was using my back way too much.

Once again the spam filter sucks!

8:30 as rx'd

37 bw190
as rx'd squat cleans (135lb 21-15-9)
sub'd bar dips for rings (63-45-27)

15:35

Scaled, only 15, 9 w/105#. First time ever doing cleans. Just getting into CrossFit and I think I'm going to to love it. Each night I get excited to check the next WOD and all the next day I can't wait until it's time to do it.

CFWU 3 rounds then WOD

13:34 - sub regular dips for ring dips 3-1.

Had cramps like I had sprinted full of water, whew. Finished off with a 1/2 mile walk on the tread to cool down some, then good stretching.

17:13 using 85#. With the additional 10# on the bar, it took me about 3 mins more than the last attempt. Still, given I am under 20 mins, I should go at the girl prescribed weight next time.

power cleans @ 135lbs: 6:16. wussy and proud!

16:47

w/ 95lbs

AC (first time)

22:54

135lbs Power cleans from the floor, 9:49
ring dips were tough

25/M/170lbs

Full Squat Cleans and Full ROM Ring Dips
As RX'd

16:00.

5 minutes faster than last time. Sweet!. And I thought I was going much slower today, as I took MANY breaks.

25/M/170lbs.

Full Squat Cleans and full ROM ring dips.

16:00, as Rx'd.

5 mins faster than last time. Sweet. I thought I was going much slower today, as I took many breaks.

Body weight 185
135 cleans with wrist wraps
webbing for dips (it's a great cheap sub for rings)
21-15-9
7:56

23/M/162

CFWU

Subbed "Elizabeth"

21-15-9 reps of:
Front Squat 115 pounds
bar dips

13:37'08

Thats right I did a leet time heeh

How many bar dips should you do if you don't have rings available?

Didn't have it today, so did power cleans instead. Also had to sub 3:1 dips at the gym.
14:26, those dips take forever. Gotta get rings...
Cindy did hang cleans 21-15-9 and dips 30-20-10 in 8:45, 2 less than full assist on dips.

44/175

13:24 as Rx'ed, Full squat cleans and full ROM on Ring dips. 1:43 faster than in August.

bw 163 age 38
135# power cleans
ring dips
21-15-9
21:07

Tom
m/45/185
scaled to #100 cleans, 2:1 bar dips for ring dips
16:30

Chris
m/14/105
scaled to #40 cleans, 1:1 bar dips (feet supported)
8:16

Nat
m/8/56
scaled to #20 cleans, 1:1 bar dips (feet supported)
7:44

Next time, the lads don't scale down so far for their bloody dips!

t.

Made up my own again:

800m row
15 dips
30 DB swings 25#
30 sit ups
400m run
20 balance ball PSU
20 balance ball Squats
60 medicine ball oblique crunches
800m row
15 DB Bench Press 25#
15 DB Shoulder Press 20#
15 Knee ups
800m run

Didn't time it...but it was a pretty good burn =)

f/22/130#

30/m/190

As rx'd

6:32

95# and 3 to 1 bar dips for ring dips. 12:01

9:20
Subbed 95lbs. for 135 lbs.
Next time 115lbs under 10 minutes.

High rep cleans SURE wear you down FAST.

34/M/155

12:58
Only had 125 lbs.

m/33/5'9"/175-[126 days since CF Columbus Ohio]

125#

15:32

m/34/5'5"/175

24:10

Subbed bar dips 3/1 (63, 42, 21)

Went to #115 cleans midway through set of 14--was dropping #135 too often.

Haven't done cleans since high school. Could have used a calendar to time this one, but I'm still happy to have finished.
CFWU
29:17
135# Cleans
Regular Dips times 2
Only my first time. I'll do better next time. Thanks to everyone responsible for this website!!!

34/f/150

15:22

35# squat cleans
dips - feet assisted

12:58 w/ 85lb. sandbag zercher cleans

Sub'd 95# - Cleans were power cleans, I know, it's not the same.

17:43

Last time (070126)
sub'd 75# power cleans and 2:1 gravitron assisted dips in 14:47

Deadlift PR today... 215. Still slim & girly. Just inexplicably strong.

Here's the thing: I've been doing OCD zone eating but this time with the extra fat. And, I picked up an extra 15 lbs like it didn't even make a difference. it was after the CFT that I said to my trainer, "you know, i bet i can do more" and went back for another 15 lbs in the dl.

Did 1st CFT: 425. Can't wait till next CFT.

N: 7:50(pr) (75 # Cleans)
J: 8:06 (felt very weak today... 1min off pr pace)

JK: not timed, 45# bar for cleans

subbed 95# on cleans
1:1 regular dips for ring dips

15:41

i meant 19:31....silly me, I was looking at the actual time here in HI

Had to scale back on 3rd set but was happy overall

#242 OSV
Send me your email and I'll send you a day's worth (approx 500) spam posts.

Then get back to me.

24/M/6'6"/245#

I almost feel stupid posting this time, however i swear on my mother that the time and reps were correct. I ever had a friend timing me and counting. Just a good day i guess.

135# PC
Ring Dips
21-15-9

As Rx'd: 4:14
all sets unbroken

PJP

P.S. I've been looking for a decent name and finally found one. I will sign as Raze from now on.

Wow!!! First timer here.....

I was unaware at how sloppy my technique was until I did 'Elizabeth' today!

95# - clean
120# - assited dips

I'm looking forward to the journey!!!

12:26, 95#

Elizabeth

subbed 75# cleans. switched to power cleans about halfway through second set

subbed bar dips 1:1

Time: 19:17

I'm still far from where most people are, but I'm seeing a lot of overall improvement even though I've only been doing this for a couple of weeks. I've even lost some of my shyness at the gym when it comes to throw weights around and grunting a lot.

44-195-.Male

Modified weight
65,75,85, 135 for one
Regular dips no rings

8:44

30 kicks
50 punches
1 step 1-30

CFWU

Sub'd bench dips for ring dips 3 to 1

Moss: (115# PC) 13'29"
Bailey: Rx'd 11'00"

modfied/scaled

95# clean - scaled to work on technique
ring dips - sub'd in dips/pushups for total of 3:1

15:01

(did mostly pushups, 20-20-0 dips per set)

36y m 210

2 mile run

135#
Subbed bar dips 3:1
15:03

crushed me.

Coll's first day. Focused on form and movement.
8lb med ball for cleans
dips on chair around 15min

workout #2 for today

m/6'/205lbs/27yrs

power cleans

155#x3 reps every minute for 11 minutes straight..

27/m/205

done with power cleans
7:28

20:44

first time with cleans ever. i want to die. had to sub regular dips for ring.

11:25 w/ power cleans & ring dips vs
13:57--not back yet--8/6/07
12:13 as rx'd 6/13/07
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.

didn't have great enthusiasm today, but 135 felt ok. dips felt strong. surprised at time. 10 min ellip wu 17/17. hr avg 133, hr max 174.

43/m/166

As Rx:

10:34

Wow, awful. Over a minute and a half over my PR. Little sleep past two nights, 9 hours. Hope this was the problem, no stamina at all on the cleans; I see a lot more practice in my future.

Chris
Age:30 BW:180 H:6'1"
17:21
sub'd 105# FSC

24/f/5'6"/152

83 lb Power Cleans
Ring dips were jumping negatives

11:57

47/M/235
As RX'ed 12:35
17/F/105
50/40 10:25

10:25. First time as rx'd with 135#. Something to build on. Gee whiz OPT, what do they feed you guys up there? No, seriously, what are they feeding you, and where can I get some?
John

42/6'1"/195

145lb. full squat cleans.
doubled bar dips. 42,30,18
19:38

amazing to me that anyone could be under 10 minutes on this workout (much less trying to break 5; go OPT). incredible power output to crank through these full cleans and still be under 10 minutes. this was one of my first crossfit workouts and it still leaves me totally gassed.

AM
CFWUx3
135lb, made it about 3 cleans before I realized that it was a high gravity day. Tried 115 and it still felt heavy so I gave up and surfed for half an hour.

PM
GAWU
"Little Bethy"
21-15-9
95lb Cleans
Bar dips
12:15
Slow as molasses, but at least I got something done. Hopefully tomorrow will be better.

20-15-9
45# power cleans--worked on form
Bar dips
20:04

Cleans happen to be one of the things that I am going to practice more of this month.

K-
WU- mowed lawn 1h:15min
WOD-150 bar dips, small push off with my toes, negatives, some jumping ones, broken into sets of 15 at first then 5 at the very end.
Time- 7:30

Looked at time and decided to do all the dips at once and then do the cleans after driving the kids car pool. No Joy there, had phone calls instead. Bleh. My schedule was all screwy today so the wod was 1/2 done, I'll have to do the cleans tomorrow. Looking back, I realized I haven't been writing all the extra practice stuff that I have been doing.
Note to self- Take Better Notes!

N-
WU- Run 1 mile 12:12
WOD subs-
35 lb full squat cleans
3 x 21, 15, 9 bench dips
Time- 13:15
Last time- 17:18
She didn't realize that last time she had used 45 lbs.

L-
WU- APK x 2
WOD subs-
35 lb cleans
1 x 21, 15, 9 bar dips (negatives)
Time- 8:18
He was pretty smoked after intense gym class right before coming home.

Kate

56 y.o. 152lb 5'10
17:53: this is the worst time I've turned in for this.

Greg Glassman is a great public speaker. I enjoy listening to him. I do wish he would not use anecdotes to demonstate a point unless it represents a random selection of a sample.

Greg cites a talented trainer vis-a-vis form but no intensity and concludes one needs to push intensity to the point where form deteriorates for performance to improve. This may be true. But an andecdote is not convincing. (Is this another version of "no gain without pain?") Further, stating that ones has to crash a couple of times in order succeed with auto racing is sobering. Is this implying one one should not fear injury in order to progress at CrossFit?

There is risk in virtualy anything we do. Learning to control risk is part of learning a new skill. Once form deteriorates with weights, I believe it is time to stop, rest, reaccess. Proceeding when one cannot maintain proper technique is similar to driving too fast on wet streets. You might make it, you might not, but it you don't, the results will be very ugly.

20-15-9
45# power cleans-worked on form
Bar dips
20:04

38/F/160

2nd time with this girl. Last time with 55# and dips assisted with feet.

Today subbed jumping dips on rings, letting myself down slowly. 75# full squat cleans

11:20 Glad my gym was cool about hanging my rings on the pullup bar.

11:32

Instead of dropping down to get under the weight at the hip in a near squat position; I was pulling the weight up to mid torso before getting under it at about a half squat. I was still giving it the brief feeling of weightlessness in the transition, and it did not feel awkward. Is that still wrong, or is that acceptable???

Tommy,
I'll take the "Hangover" Fran record. That was freakin BRUTAL!

DJ,
Thanks for trying to search for the records for me.

29 min on this one....not my best workout but I will be sore for sure.

29 min on this one, not my best workout but I will be sore for sure.

29 min on this one, not my best workout but I will be sore for sure.

29 min on this one, not my best workout but I will be sore for sure.

as rx'd full squat cleans
bwt 200
8:08

170/m/22

CFWU x 3
Burgener warm up

21-15-9
95# clean, bar dips
10:46

160/m/20

21-15-9
115# Clean
bar dips
12:24

My cleans were not too good. They ended up more like power cleans because that's what I'm more used to.

38/M/190

CFWUx2
21-15-9
105# full squat cleans
bar dips (tripled rx'd amount per substitution:63-45-27)
23:25

All Sets Broken. Good form on cleans

30/m/195

16.05 bar dips

M/17/132

subbed 95# cleans

First elizabeth, 19:56.

18:20

note to self: high elevation w/o

15/M

12:23

M45/240#

CFWUx3 (no situps - Abs still baked from Sunday's WOD)

Elizabeth as Rx'd, Squat Cleans & Ring Dips

Time=13:59 (2:28 better than August).

50/195

15:52

substituted 150# bench squats for the cleans and will practice my cleans as a subsequent exercise until I get my form down. 2-1 bar dips to go for the ring dips.

7:50

m/22/165
reps 21/15/9
clean 135
ring dips

Did this workout at my old highschool and everybody in the gym was staring.

148/m/48

as rx'd except used 136#. First time as rx'd and increase of 15# from last week. Added almost 5:00 to time. Full squat cleans.

18:50

Elizabeth
started 135# clean, subbed 115# after 10
almost all cleans were power cleans
parallel bar dips for ring dips

14:20

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

195/33/M

Warm up w/ one mile run

Subbed 115 lbs clean
subbed 25lb weighted bar dips

Finished with
15 burpees

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

M/25/208#

as rx'd 14m 33s

28/F/109#

7:02 (PR by 2 sec)

65# squat cleans
25# assist on mock rings for dips

pre: modified CFWUx1+ Burgener WUx2+ Snatch transfer skills
post: stretching

F/46/114

9:58 with 75# sq cleans. 2 min better than last time; best time in over a year, although not a PR

PS: GREAT deadlift progress, Spider Chick!

as RX'd

4:54

My PR, though I was committed in my mind to sub 4, I will try this once a week until I get that time.

27/m/158/5'9
14:40
some cleans were power cleans as that is what I gravitate to...

37m/185
cfwu x3 -dips
wod
scaled 115# power cleans
ring dips as rx'd
13 minutes (wall clock)

22/m/5'9"/174

Full squat cleans ('cause they are badass and are my toughest lift) but scaled slightly
Subbed regular dips 3:1

Set 1:
Clean/21 reps/115 lbs.
Dips/63 reps

Set 2:
Clean/15 reps/125 lbs.
Dips/45 reps

Set 3:
Clean/9 reps/135 lbs.
Dips/27 reps

Lost track of time since my watch stopped after touching with the back of my bent wrist while doing dips, but around 25 min. Happy with form considering I could barely do 5 reps of 135 full squat cleans 2 months ago.

bw:112

6:49
60# power cleans
jumping ring dips

5:19

cfwu 3x10

sub 3x normal dips
34:20 from about ~45 back in june (missed the last one)

ordered rings today, looking forward to those in the mail :D

10:57

cleans at 135 (didn't expect to be able to do that).

dips as regular bar dips, without the 3x substitution.

43yom/167lbs

subbed power cleans at 115#
subbed bar dips

21,15,9 in 14:36

This may not seem like much to some of you monsters out there, but when we last did this one month ago (when I had just started CF) it took me 25:30! That's amazing! Almost 11 minutes off my last time...a testimony to the efficacy of this program.

Thanks Coach!

135lb clean 21-15-9
42-30-18 reg dips
time-15:38

as rx'd 14'55"

31yom/190lbs
as Rxed. 17:30
About half were squat cleans, about half power cleans as things fell apart.
that one hurt.

about ten minutes on analog clock. all power cleans. squat cleans. hah!

subbed 95# cleans
subbed bar dips

All clean sets were broken, but the weight felt suprisingly easy. Started as full squat cleans, but as fatique set in I ended up doing power cleans. Next time I'll move up to #115.

16:40

Me subbed 95# cleans with full squats otherwise as Rxd.
12:15

Her
45# cleans, mostly power cleans 15 - 10 - 7 assisted ring dips
6:00

26yom/175

First time doing 135# cleans, sub'd x3 Bar Dips.

13:43

d - 29m/175

back still won't allow cleans, sub'd

21-15-9
50# squat jumps
pullups
ring dips

9:57

j - 33f/125

9:22, 75# cleans, sub'd 2:1 bar dips

Ran 3.6ish miles with the dog first, got a little disorganized with my roommates burning dinner, forgot to change shoes and grab my Garmin before heading to the gym. Never done cleans before. I thought my form was alright. Had to remove my running shoes. Somewhere in my negative bar dips, I banged my big toe and it's now purple (odd). Not a good workout overall, but......I did my first real, full dip - 5 of them actually! Can't wait to try it out on the rings.

Sub'ed 55 lb cleans
Sub'ed 1:1 negative dips (no jumping, starting from the top and lowering myself as slowly as possible, ouch)

20 minutes even

Full squat cleans and ring dips. Was not feeling it today.

6:26

95# squat cleans
ring dips

15:58

Last time, same sub 17:45

Still babying my knee so I did yesterday morning's BrandX (9am) class.

Tabata:
Push ups - 12, 12, 12, 12, 11, 10, 10, 10
Sit ups - 12, 12, 12, 12, 10, 9, 9, 8
Dips - 12, 12, 12, 12, 11, 11, 10, 9
Pull ups - 3, 3, 3, 3, 3, 3, 3, 2

Total score = 275

Tabata Score = 29

Subbed 95lbs hang cleans.

6:28

Wanted to take things a little easy, hence the wussy cleans (usually would have done 110-115lbs, and at least pretended they were full squat cleans), since I gave blood this morning. Pleased with the results, given the situation.

95lbs power cleans, ring dips.

6:28

On TDY again this week...

CFWU x3 (10 reps, except only 3 dips per round and no back extensions--no GHD and no acceptable sub at the post fitness center)

"Elizabeth"

21-15-9 reps of 55 lb power cleans
42-30-18 reps of bench dips

17:59

Concentrated on form more than speed since this was my first time doing this.

M34/87kg

Regular dips
Clean 40kg

38.30min.

Very very exhausting!

I Did this in a wooded area with rings hanging from a tree by a main road. People driving/walking/cycling past must have thought that the guy grunting, sweating and popping up and down on rings between the trees needed a visit from the men in whilte coats lol

as rxd 15.38.2

M/38/5'11"/168

Scaled cleans to 75 lbs.
Subbed weighted (35 lbs) dips 1:1

18:45

Very tough workout.

Elizabeth was great! Major DOMS today.
Haven't done proper cleans in about 10 years... forgot how many muscle groups were used...ouch! :)
1/2 mile run, CF modified warm-up:
C- 19,12,9
D- 21,15,9

Great workout!...a little dizzy.

11:52 as Rx'd

20:47 modified as follows: 45# on cleans. Ring dips: used band assistance for first two sets- then switched to jumping ring dips(the band kept slipping).

Elizabeth

Cleans 40kg (88lbs)21-15-9 reps
Parallel bar dips 63-45-27 reps (3 for 1 sub)

28'46

Cleans getting stronger. Hope to move up to 50kg next time. Cleans were caught in full squat position. Parallel bar dips to full depth and up to full extension ( no partial reps counted). You guys doing this WOD under 20 minutes are seriously good athletes. Definitely my goal. I hope one day I can purchase some rings as I am sick of doing 3 to 1 subs. Is costing me a hell of a lot of time.

85 LB Clean
Dips w/ 45 LB.

6:35

13.13 as rx'd.

5'10 220
14:47

27m/200#
cfwu x 1 followed by lots of hip stretches. the IT band is killing me.
subbed 95# cleans, 2:1 bar dips. cleans were not pretty.
21 minutes

M/38/175

time:12:08

killer workout

been training cf for the past month, great for a martial artist , submission fighter, been looking for this all my life. guys a local francise gym tel me i will never gain size, then I drop the storm and leave them with pukie. now how do you like those apples.

M/38/175

time:12:08

killer workout

been training cf for the past month, great for a martial artist , submission fighter, been looking for this all my life. guys a local francise gym tel me i will never gain size, then I drop the storm and leave them with pukie. now how do you like those apples.

33m205x6'

1st time

CFWU x2

subbed 95lbs on cleans, subbed 3 rack dips for 1 ring dip.

19:44

37yom
200# 70"

as rx's=7:54
didn't have it this morning. could have been faster.

M 48 70" 178

"Elizabeth"

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

13:22
----------------------------------
Compare to 070805

13:54

39/m/190

cfwu x 2

21-15-9
95# hang power clean (gym doesn't like weights hitting floor)
bar dips x 2

last time 12:56
this time 9:46

M 50 69 175 CFT 735
As rxed 24:39

CFWU x 3
14:50
Subbed 63, 45, 27 bar dips for ring dips. Way slower than last time. Dunno what happened. Lazy I guess. Or the CFWU wore me out or something...

CFWU x 3
14:50
Subbed 63, 45, 27 bar dips for ring dips.
3:00 slower than last time, not sure why...

CFWU x 3
14:50, 3:00 slower than last time
Subbed 3 x bar dips for ring dips.

Power cleans and 2 X 1 sub bar for ring dips
Mike: 15:22, about 3.5 minutes slower then PR.
just not feeling it.

26/m/195

9:45 as rxd, quite an improvement from 17:45 last time.

35/m/185

cleans - 95 pounds/21/15/9
dips:
45
43
27
Had to break up the dips so I did not lose the squat rack at the gym. I can't imagine at this point doing this with 135

50k powercleans and 3:1 dips.

Last month time was 13:37. Today 10:43.

Happy (especially now that i know my heart isn't going to leap out of my chest)

#378 Barry T,

Man that is a seriously impressive time

Nolan: 18:38 as rx'd
Chris: 27:19 scaled the cleans to 95#

14:06
125lb cleans,
regular dips with no changes

killer

My post got filtered. Possibly because I mentioned my spouse getting started.

Shaved 7:29 off my time. Last time 24:32, this time: 17:02. Great progress.

Had my better half do WOD with 20# MB and bench dips, still in her first week of CF.

New PR by 7:29. Last time 24:32, this time 17:02.

19M/165#/5'6"

cfwu x 3

115# cleans & bar dips - 17:49

Wasn't feeling it today & didn't feel like I had any gas in the tank. Punished myself by doing 150M walking lunges (couldn't bring myself to go to 400M like last week - still sore)

32/m/165

95# full squat cleans and full ROM ring dips

17:30

“Elizabeth” (subbed 3x regular dips for ring dips) with 78# cleans
14:28

rough day yesterday. got part way through it and ended up having to stop due to exterior reasons and a major loss of focus caused by losing my temper at said exterior reasons. made it through the 21 round of cleans as mostly full squat cleans and a 3-1 sub to bar dips, then half of the 15 round of squat cleans. at which point i was afraid i'd hurt myself my form was breaking down so badly due to lack of focus. at that point time was around 16 minutes.

I really, really need more practice on the squat cleans. light bumper plates here i come.

repeated in abbreviated fashion with power cleans and 1-1 sub to bar dips in interest of time this morning (9/6) and finished in 12:32. rather disappointed.

20:49 105 lb and assisted dips. I was :52 off my time from last time. I need to do better.

11:17 much tougher with squat cleans. Can do this in under 5 with power cleans.

21:07 as rx'd. 2:47 improvement over last time. Back still sore and been sick the last two days.

5:48 WITH 115

23/m/180

subbed 45 lbs weighted dips for ring dips

19:28

Age 51/BW 245#
"ELIZABETH" cleans @ 115#; subbed 3:1 bar dips (13:55). Slower than last "ELIZABETH," but upped the weight.

31/F/135#
scaled to 65# full squat cleans
ring dips with feet supported
11:31
chao

45 y/o – 6’ – 220#

CFWU x 3 – bar dips

As RX’d

15:55

A full two weeks lay off due to the fires in Santa Barbara…Poor camp food and no workouts…it was tough digging deep…Got my pulse to the highest yet during a workout with Crossfit.

I focused on good form instead of trying to crush my last time without good form…a full 5 minutes longer but feel better having used good form.

21-15-9
21 cleans L/R w/70lb kettlebell-21 ring dips
15 cleans L/R w/80lb kettlebell-15 ring dips
9 cleans L/R w/88lb kettlebell-9 ring dips

Forgot to start timer. Felt slower than last time so I would say my time was over 20 min. I did something that resembled a squat clean.

M/31/195

subbed 21-15-9 of:
225# back squats
ring dips

9:24.
Gutted out the set of 9 unbroken on the squats. Very hard, had tunnel vision there at the end. Must work the rings, now that I've got em!

CFWUx3 (sub L-sits for dips)
Burgener warmup
16:21
in garage 135 (45s+collars)
11-10/16-5
15/15
5-4/9 (really short rest during cleans)

Elizabeth
21-15-9
Squat clean,135lb
Ring dips

as Rx-ed in 9:09 (PB by nearly one minute over my last effort a few weeks back. THAT was a PB by over 4 mins!)

Cheers, kempie

Back after a week of a cold and minor knee injury (what a week). Not first attempt at Elizabeth but first at timing her. 12:46 and I am pleased.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

M/43/193

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds SUB 45 pounds
Ring dips SUB Parallel Bar Dips
8:19

I completly overlooked my own post. I did time myself last go around. Was 17:37 but today I did it in 12:46. Now I'm very pleased.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Charity-10:26
sub'd 79# SQ CLN

Jeff-@ home
7:24
kipping ring dips
Cleans broken-14,4,3-4,3,3,3,2-3,3,2,1

11:26 as rx'd

(previous 17:40 on 070806)

Squat cleans
As Rx'd 16:20

M/31/195

subbed 21-15-9 of:
225# back squats
ring dips

9:24.
Gutted out the set of 9 unbroken on the squats. Very hard, had tunnel vision there at the end. Barely succeeded at not laying down.

I did it on 20070905 but my groin started to complain, so I used 95-115-125# and felt fine at the end. Probably should have warmed up with cleans at increasing weights, then did the wod. Next time.

1st Elizabeth completed as Rx'd
24:55

16'21" 115 HPCs and 3:1 dips

35/M/178
CFWU
Elizabeth as Rx'd
11:41 min

46yom 160#
as rx'd
14:20 new pr by :58 sec. First time doing it with ring dips.

Cleans were a lot harder today, my core is still recovering from GH situps the other day.

M/22 bwt147 cfwux2

As rx'd (squat cleans + ring dips): 19:51 PR

32 yom bwt 240

i don't know what happened (i am posting a day late and had a day off before attempting this)but my time was horrendous compared to my pr

pr 9:35
this time 18:05 (used rings and 135 on cleans)

i don't know if it is fatigue or just the humidity or the fact that it was a late afternoon workout even though all those excuses suck i am bothered by the poor showing.

scaled as follows: 115-lb power cleans; bar dips

14:51

24 yof

130 #

45 # cleans - 21 - 15 - 9
Reverse bar dips - 21 - 15 - 9

9:26

26 yom

193 #

Subbed ring dips for bar dips - 63 - 45 - 27

16:28

Modified and scaled

power clean 40kg 21-15-9
21 ring dips (slightly clipped ROM)
15-9 bench dips

8:18

2 k row easy pace 10 mins
10 minutes intervals on treadmill

33yo/m/220

I was training overnight so I scaled the cleans to what I had available.
21-15-9
Cleans 60mm Mortar crates(116lbs)
Dips, on ammo boxes

subbed 40kg PC
21 ring dips
15,9 bench dips
8:18

21-15-9...
135-lb power cleans
dips (1:1)

12:16

28/f/150something#

21-15-9 rounds of 70# power cleans (oops), 1.5x bar dips self-assisted with feet (aiming for speed and finishing each round in 3 sets)

Time - 15:00

070805 - 21-15-9 rounds of 65# power cleans, self-assisted bar dips in 17:40

I need more practice pulling myself under that bar!

16yom 155lbs 5'8

did 115lb cleans and had to do the dips with two stools after soccer practice

21-15-9

9:15

19/M/6'2/191

135-lb power clean
dips (1:1)

12:16

cfwux3

95#full cleans
16:46

11:38 (PR)
Last two sets of cleans were power catch
Previous Elizabeth around 14-16 minutes with all power cleans

9:35
subbed 65# hang power cleans

M/215/36

CFWU X 1
Elizabeth
Time: 9:32 (PR)

M/173/24

WU: Practicing form w/ empty bar
Elizabeth
Sub 95# for 135#
Sub 2x bar dips for ring dips
Time: 19:32

All the subbing and my time is still terrible. :( I did the full squat clean for the first time though! It actually wasn't difficult near the end. I will try to add ten# every cleans workout until I hit 135#.

Followed workout with 30 V-sits and 30 crunches.

45/m/186/5'11"

sub dips x 3

as req'd

24:55

21-15-9
90# Squat Cleans
Strict Bar Dips

12:00

15:44
previous = 17:39 - deep squats
previous = 19:49
previous = 18:58
previous = 23:46
previous = 16:15
previous = 29:00

14:49.

Subbed 63-45-27 dips for the ring dips.

11.50 - as rx'ed, first time to do this at sea level w squat cleans. Was hoping for 10 mins.

38/m/192

Warmed with 100 abs and 30 cable cross

Cleans w 135# didn't work so I reduced to 95#

subbed regular dips = 13:10

111# Cleans
Dips
21-15-9
7:20

as rx'd; fsc

9:40

Cleans very broken.

Got 8 straight to start, then 5, 4, 3, 1
The rest were broken mostly in 3s still
Ring dips broken roughly in half (to breathe) except for last round.

Rested 5-10 minutes and tried muscle-ups on the minute. Got 5 + 5 into the 6th.

23 M 180

As RX'd
7:29

Age 36
BW 186

CFWU 2x15

As Rx'd, 11:53. Last time, 14:30.

Power cleans 16 x 105# then the remainder @ 95#

Weighted dips
16 with 25# then the remainder @ 10#
15:28

subbed regular dips at 3 to 1.

22:00

as rx'd
13.20 (1.22 faster than previous)

Steve
115lb power cleans
1 for 1 dips

9:12

Modified CFWU x 3
5 sec x samson stretch
5 x 45# ohs
5 x pull-up
5 x back-extension
5 x knees-to-elbows
50 x jump rope singles

"Elizabeth"

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

Total time = 19:29 (pr by about 2 minutes @ this weight)

12:57 with 95 lbs

21-15-9 reps of:
Clean 135 pounds (subbed 50#)
Ring dips

Posting late and light. Looked a long time to find a guy who posted as light as me. But, I am coming off hip resurfacing surgery in Feb. Also, actually this is the best form I've had on cleans. New video stuff on the CF site was extremely helpful.

I was psyched to be able do this with equipment at home--rings hung from a tree and sweet training plate setup on my deck. Who needs a garage gym!

I will add more weight next time.

scaled 20# ghetto ball and 7,5, & 3 reps on the ring dips

10:29

21-15-9
Power Cleans 135lbs
Ring Dips
6:45

30/M/160lbs

30yo
M
160lbs

21-15-9
Power Cleans 135lbs
Ring Dips

6:45

M/21/161 lbs.
Subbed 3:1 on bar dips, no rings.
Time 11:53

modified due to back injury:
21-15-9
135lb. front squat
ring dips
12:30

btw 126lbs
6:46
Max HR 181
Avg HR 172

btw 126lbs
6:46 96lbs
MHR 181
AHR 172

Another sub-PR time. 21:47. subbed 115# cleans. Better cleans, full squat almost every time as opposed to mostly power cleans last time. Top this next time!

forgot....3:1 bar:ring dips.

took a few days off. Need to concentrate on form as I get fatigued. Wasn't doing full squat cleans as I got tired. Anyway, 16:24 135#, 3:1 bar dips. 35/m/240lbs.

135lbs cleans
45lbs dips.

12:00 minutes.

27/M/175lb

21-15-9 Clean's with 135
subbed bar dips 63-45-27

I nearly puked when i was finished
just over 20 minutes

27/M/175lb

21-15-9 Clean's with 135
subbed bar dips 63-45-27

I nearly puked when i was finished
just over 20 minutes

27/M/175lb

21-15-9 Clean's with 135
subbed bar dips 63-45-27

I nearly puked when i was finished
just over 20 minutes

30/M/200

CFWU x 2

Subbed 45# weighted dips

10:56

...also subbed power cleans

with 115 lbs

13:25

39 M 172

115# Squat cleans
2 for 1 bar dips

21:45

The fire wasn't burning today. Will have to try twice as hard tomorrow.

32 M 176
95 lb squat cleans
parallel bar for dips

9 min 45 sec

17:49

95# cleans x 21
42 regular dips
105# cleans x 15
30 regular dips
115# cleans x 9
18 regular dips

36/195lb
Colorado Springs

10:49 as RX'd

as rx'd apart from 40kg squat clean (instead of 60kg)

12.51

28/m/211

8:15

sub 115#

41/163/6'1"
as rx'd (squat cleans)
17.35
This is a killer

Subbed fran, personal best 4:59. 5 crossfitters doing todays WOD next to me stopped to watch. Hoowah!!!

Sub reg dips for ring dips 1/1 (i know weak, right?)

9:27

started with full squat cleans, but they slowly came up.

32/M/5'9"/198

Subbed 3x bar dips for ring dips
63,45,27

34:49

34/F/5'4"/145
45# cleans
55lb dip assist, 3x bar dips (63,45,27)

28:19

--

Sub'd 95lbs and skipped the last 9 of each. Otherwise as Rx'd. Sets broken to singles and doubles.

--

40/80kg/11.1%
9:30, regular dips. 45 secs off PR.

Told off for dropping my weights at the gym. :(

10:14 last time
9:30 old PR
NEW PR 8:11

38/M/195--Syracuse NY

As Rx'd: 9:40 (off +1:04 PR, but almost -4:00 off last time, so a bit of a moral victory over the suck-a** time on prior)

cfwu
21-15-9 reps of:
Clean 135 pounds 8/7/6-5/5/5/-5/4
Reg dips 7/7/7-8/7-9
15:31

last time
070613

power cleans
sub 2x bench dips

quit after round 2, out of time

18:24

this time
070905

power cleans
sub 3x bar dip for ring dip

22:59

070613
power cleans
sub 2x bench dips
quit after round 2
18:24

070905
power cleans
sub 3x bar dip for ring dip
22:59

Did this on 9/12.

Liz, as rx'd (full sqt cleans all).
11:43, for a new pr by 1:40 or so.
21 - 4:26, 15 - 4:24, 9 - 2:53

GAucoin - baby, that is hauling a$$ (nice job) and as for AFT and/or OPT, I personally have seen both in person - no doubts in my mind.

15:31 as rxd
full squat cleans
only second time using full 135

m 35 bw 157

at 76 NYSC at 10pm
Full cleans with 95 lbs. not power cleans.
full ring dips.

about 12:30. stop watch stopped for about 30 seconds, but time between 12:30 and 12:45ish.

144lbs/30yoa

performed @ Crossfit Sydney

Elizabeth (21-15-9) of
135lb power clean
bar dips

approx 9:00, as I had some equipment issues.

Again, special thanks to Andrew at Crossfit Sydney for letting get a WOD in with him. Anyone traveling to Australia to look him up. He is very knowledgable and helpful. Take care Andrew, and thanks again. Cheers mate!

3:1 bar dip, the rest as written
46:45

goal = <43:00

2:1 bar dip
9:00

age 17 bw 170
cleans at 115#
9:42

M/31/6'2"/73kg

Last time I attempted this I failed to complete it. I did some major scaling this time...

21-15-9 reps of:
cleans @ 30kg (from about 60kg)
bar dips

time: 22 mins

Ran into my little "Russian Coach" at the gym.
He critiqued me on my cleans. Didn't do the regular crossfit workout, but he really improved my form and knowledge of cleans. Left with a much better workout then the WOD would have given me.
Did so many cleans, I lost count.

Injured hip / subbed barbell upright row with 65lbs. and regular dips
7:57 / next time try 85lbs. and rings

Last time healthy done 10 Sep 07:
29:52
Cleans with 85 lbs.
All sets broken / good form / stay with 85 lbs. next time

sub 35kg full squat cleans and bar dips = 13:10

as rx'd 17:40

PR 13:00

I have no idea why those cleans were so much harder today...

as rx'd 17:40

PR 13:00

I have no idea why those cleans were so much harder today...

Nancy

37/M/278

As recx

23:34

Used seated Dips sub for ring dip

John

I ment elizabeth