November 25, 2007
21-15-9 reps of:
Clean 135 pounds
Post time to comments.
Compare to 070905.
CrossFit Olympic Lifting Certification
Learning the Medicine Ball Clean - video [wmv] [mov]
Posted by lauren at November 25, 2007 6:46 PM
Rob Miller talks like a surfer dude. . .
those medicine ball cleans were super-killer man, I was totally stoked in a rad way!
Does anyone have a good idea for a substitute for ring dips? I have neither rings nor a dip bar.
Yay! Olympic lifting! Let's go up Candy Mountain! Shun the non-believer! Ssshhhunnnnn!
Caught your posts, didn't happen to catch your times for the past couple of days...
Awsome - gonna power thru this one "un-scaled".....
ps - saw "candy mountain" today on youtube - wtf...????
I sub ring dips with weighted bar dips (50lbs.). Otherwise, most people do bar dips in a 3:1 bar-to-ring ratio.
Whenever I do cleans or squats a2a my right knee clicks...any ideas what it might be? any ideas on how to stop it?
It's interesting that Elizabeth followed Nancy the last time it was done.
Try using kitchen chairs or something similar. All you need is something that can hold your weight and is the same height, heck even a couple of branches in a tree if they are close to parallel will work, just need to be creative.
Most all gyms have bar dip locations somewhere inside, even if it is attached to a graviton machine there are ways to get the machine out of the way to get a good dip motion in.
Hope it helps.
I love this one -- two of my favorite exercises
wtp, Jerod, and brendhan- thanks for your help. I really appreciate it.
The end of that video was funny. Mr. Rogers wasn't really a pedophile was he?
Jake: You're in NYC right? If you are you probably know The Black Box has been closed for a few days. I don't belong to another gym so I've been doing sets of pull-ups, push-ups on handles to work on my ROM and 20lb KB swings in my apartment throughout the day.
I did a light Linda with a former T-Nation guy friend at a NYSC a few days ago. We started keeping time but our bars kept getting taken. Lots of time wasted on looking for them and setting them up again. I made sure to wear a Black Box T-Shirt during the Workout. Left a Crossfit keychain with the head trainer on my way out. He was very curious.
I used 55# BP
He used a lot more.
I'll be pounding out Elizabeth tomorrow at the Box. Dips are my weakness and cleans are my favorite. A perfect combo.
Maybe I'll make up Nancy later.
WOW...just finished "Liz" and just about didn't make it back up stairs!
First time ever doing squat cleans and had to drop to 95lb cleans after making my way upto 135 and realizing I would not be able to make it through the full workout. I will have to work on squat cleans so I am ready for this the next time through.
We Love you Rob!
Denise and The Girls
Question, if this weight is light enough to do Power cleans is that acceptable?
I know the WOD calls for cleans so I am thinking it needs a full A2A motion but this weight is no problem to pull off as power cleans.
Since we are going for time, PC's are much faster.
Just looking for some guidance. Thanks.
Man, I'm looking at tomorrow's WOD and all I can think is, "I should stop drinking like right now."
This should be a good one.
My kids think "candy mountian" is sooo funny they watch it all the time. By the end of the video I was laughing because it's so stupid! Someone must have been on acid....
Hey, If no rings, how many dips/chin ups do we need to do? 4 to 1 will take a long time...
Comment #21 - PG
Thanks, that answers every qustion I had.
Boy, full A2A is going to hurt after Nancy.
3, 2, 1, GO!
Here's Greg and annie doing A2A on the Cleans. Much harder as he says at the end.http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.wmv
No, Mr. Rogers was not. He was a genuinely nice guy. NO funny business. Look at his life long work. A real home-boy.
#9 My right ankle clicks when I run, I sprained it numerous times. I cant tell you why it does it but I do know another guy whose ankle clicks too. I think he broke his tho awhile back. Basically I think its from scar tissue but I have no idea, just wanted to let you know that youre not alone with the 'clicking'
ordered some rings last night. this workout came up a little early for me. guess i will be substituting again. hate that.
nah mr. rogers wasn't a pedophile but there is an urban myth that he was a Navy SEAL.
Have you condsidered posting your own Work Out Log on the Message Boards? You could have your own thread. You post stuff about your work outs and diet and whatever you want and people can read and comment on it. Check it out!
#25 mikeman, my right ankle has clicked while running or while walking up stairs since my junior or senior year of high school (7-8 years ago). It doesn't hurt and doesn't affect me at all, but I've always wondered what it is. No Dr. can tell me what it is, go figure. It's from player soccer with badly sprained ankles for so long I guess. Can't comment on the knee clicking though. Oh well.
Allison, where did you get the key chains?! Are they just from the BB? It's a great idea for cheap advertising though. I think I'm going to start needing them around here, I get questions about it literally every day either at work or in the gym.
hahaha, yeah I remember someone trying to convince me that Mr. Rogers was a army sniper in vietnam and the reason he wore those long-sleeved sweaters all the time was to cover up the sleeve tattoos.
Laughable, man. :D
Coach B is badass. I worship that man!
#9 Mike. I may be way off but your iliotibial band (outer thigh) may be tight, causing the knee to shiftout very slightly as you go down and pulling tissue across the tuberosity, hence the clicking.
It certainly cant hurt to stretch as many people are tight in that area. glute streches help + crossing the R. leg while seated and leaning forward (maintain normal lordotic curve). Id bet 20 bucks this will help.
Where can you get Crossfit apparel? Key chains would be cool too. The main site has limited stuff. The Santa Cruz north Crossfit has really cool shirts. I would love to wear a Crossfit baby T to my local Gym!
Sorry thighs, I really do like you:)
Allison NYC ur are officially a celelbrity for crossfit
post #3, Clovis27
When I started doing crossfit I wanted something more unstable than a bar to do this with so I used two swiss balls of equal size. I had my feet on a bench and one hand on each ball (both fairly small) and I did the dips that way. That was very hard; a good lift, not to mention a great substitute.
That Rob Miller just sounds like a nice guy doesn't he! The type of guy that you would let kiss your sister. Supportive would be a insulting understatement.
Clean 50kg 21-15-9 reps (3/3/2 sets)
Bar dips 42-30-18 (5/5/5 sets)
TIME: 21 mins
Good heavy workout, on the zone for 4 weeks, feels good.
Liz (Scaled Cleans @ 95) 15:48...virtuoisity is my new mantra.
Hit this one at full speed after a quick 1/2 mile warmup (3:00)
Those cleans were kicking my butt by the third set (who am I kidding, they were kicking my butt the whole time), almost dropped the bar twice and had to take a quick breather.
All in all, great workout. Finished up with a slower mile (7:00) and a quick hit on the abs. Shower time!
Does anyone get a weird bubble on the inside of their wrists when doing cleans? I just noticed it today when my wrist started hurting in the third set. Had an angry looking whitish bump on the inside in between the main north/south tendon and my thumb-side wrist bone. Stopped hurting when I unbent my wrist. Pressed it and it went away, only to come back a couple reps later. Weird!
Warmed up with 2 miles in 12:30 followed by a CrossFit warm-up
Elizabeth in 8:58 (a2a)
followed workout with Tabata Push-ups and a 1-min pull-up builder pyramid starting with 1 up to 10 then back down
I dated a girl named Liz once, but she wasn't this easy. Post my time later in the afternoon.
Massive elbow pain so dips was out. I did conditioning instead with farmer's and waiter's walk. Plus I learned how to do OH squat. Hard, but easier than I thought!
17:18 as rx'd...cleans killed me...low back tight after OHS yesterday.
Did work on the snatch today. Warmed up with 4 sets of low bar back squats, did 5 sets of front squats. Worked snatch from the high hang and worked it from the low hang (started with the bar and worked up to 95 #). Most was technique work introducing to training partner. Once familiarization was over we went into 5 rounds of 3 hang power snatch, 5 OHS, and 7 Knees 2 elbows. Finished with 50 ring dips and some support holds. Have a good night.
WOD as rx 19::30
Quads and shoulders are a bit sore.
Good morning everyone.
About to do Elizabeth.
TO THOSE PEOPLE THAT DON'T HAVE RINGS.....
Instead of typing so much like I always do, here's a quick video clip that you may want to see about making your own rings. Mine are "Ghetto" rings (LOL), but they do the trick nonetheless.
Hope it helps!
Be back with time shortly.
~Train Hard and Push Through "IT"!~
32 m 190
11:04 as rx'd
all sets of cleans broken
A little disappointed with my time. Elizabeth wasa little rough with me this morning, even after telling her I am still weezing a boatload from upper respitory difficulties lately. Elizabeth never listens! LOL!
~Train Hard and Push Through "IT"!~
I did "Gates of Fire" yesterday...
50 GHD situps
100 thrusters 65lbs
50 GHD situps
finished in 16:07. I'm pretty beat up and will be taking to day off.
No rings...sub 3 to 1 for dips+ pullups?
Worked technique with 55# cleans. Ring dips as rx'd. I am paying for not working legs for 37 yrs...
Ryan - Crossfit FAQ says sub 3 bar dips for every ring dip.
I think you're thinking of the muscle up sub.
26 y/o male, 170 lbs
135 lb cleans
bar dips + 45 lb dumbell
sets/reps as RX'd
as rx'd: 09:35
full range clean this time, dropped from PR 45 sec.
Wheels weak man subbed P/U for Dips 11:00
Of course AllisonNYC is a celebrity!
Crossfit should make a recruiting poster with her doing air squats!
#55 You may be young, I dont know. AllisonNYC does have a decent figure and all but who knows where she was at when she started CF? Did she ever give us an interview to that extent? Does she follow zone/paleo etc? I wanna see those facts before I pass judgement! IMHO I would much rather see a more mature woman (perhaps 45/45+) who has accomplished things in life (ie. career, poss children) that has turned her life around with CF.
Josh UMCP - Thanks..I do stretch and I make sure to do it everyday I work out. I only do it at the end of my workouts tho, I guess if I stretched before it would loosen up my quad and perhaps stop the clicking. I will take this into consideration and fill you in later when I post my time.
Sunday musings (because Lynne gave me the key)...
I'll run later today.
1) I am so tired of looking at these WOD's and knowing that I can't do them. The brilliance of CF is the grouping of disparate offerings from the entire exercise world synthesized in a measureable, repeatable form. Understanding this and having done it and seen the results, standing on the sidelines and being a spectator, doing only part of the program, is kinda like driving a Porsche 911 with an automatic transmission...
2) Family Holidays. Whew! The entire bingo extended family was chez bingo for Thanksgiving. A quick check on the way home from dropping folks off at the airport revealed nothing but flesh wounds--painful but not fatal. What is it about family that the need to push the same old buttons is more powerful than the desire to rejoice in the joys and happiness and successes that have transpired since the last gathering? That the urge to judge is greater than the instinct to offer assistance, so that the assistance must be accepted just like the medicine is swallowed, with a grimace and regret? As I age, however ungracefully, I remain convinced that the single most important, lasting lesson that I have learned is that everything tastes better with kindness. If your first instinct is to be kind everything else seems to take care of itself. Even if you have to give someone medicine it's just not as bad if it's wrapped in kindness.
3) Coach. I have an advanced degree that comes with an honorific, but nothing has ever been as meaningful in that way as those times over the years when someone called me "Coach". I visited my alma mater a couple of weeks ago to attend a banquet honoring my college football coach. Now I was an athlete from the second grade and I had dozens of coaches in every sport imaginable, but my college coach was one of those special men (mine were all men) who not only made me a better football player but made me a better man. Made me WANT to be a better man. STILL influences my efforts to be a better man. Seeing him and talking to him made me reevaluate myself as a football player (pretty average) and wonder if I had fulfilled my potential as an athlete (probably depended on natural ability too much and worked too little). Amazing how a grown man can still feel that way 25 years after the fact, eh?
Coach Farley had a way of identifying the bottom line ("If you can't make it here you can't make it anywhere; there's no Division 4") at the same time that he let raised the bar ("you're better than that"). How one reponds to those stimuli defines how one grows from that experience. I've taken a little from each of my coaches over the years and incorporated it into who I am on a daily basis, whether it involves coaching youngsters or leading a small business or working to advance my specialty. And I've continued to search for coaches throughout my life (we usually call them mentors as adults, but that's just semantics) because I still wonder if I'm doing everything possible to reach my potential. Each time I may fall short on an effort I can almost hear one of my coaches ("Ahhh, Ch#1$t, Darrell..."), or if it looks like it's gonna be hard or gonna hurt I can hear Coach ("Now, you can be a pu$$y..."), can't you? And it applies to everything in life, not just everything on the field or in the gym, doesn't it? How fortunate I am to have access to my former coaches, and how fortunate I am to have a man to call Coach at this stage of my life.
I'll see you next week...
21:51 as rx'd (first time as rx'd)
subbed scaled power cleans/ reg dips
tied pr at 5:19
i had a girlfriend named elizabeth once.... the relationship lasted about as long as this workout...
as RX'd 8:19
wooo hoo- Drove thru as Rx'd for the first time - My cleans were horribly broken sets, but completed none the less.
3:1 bar dips for ring dips (63-45-27)
Of Note, my max 1 rep clean was last recorded at 145 lbs
wu 16:00 2mi run
WOD Elizabeth, really weak on cleans so focused on form, subbed 65, 65, 85lbs and 3:1 parallel dips. 23:01
Finished with 100m indoor track sprints, :20, :18.5, :17.6, :17.5
TSCHANZY 45 yom 5'9" 174 LBS
14:00 NURSING A ELBOW, SCALED DOWN TO 95 lbs CLEANS.
Subbed 75# for cleans still getting the form down.
Jim 48/M/170 8:09
Gary 50/M/205 11:29
I used 115 for power clean instead of 135.
Don't have rings so I did 3 times the reps for each round.
Time was 19:54.
as rxed w/full squat cleans 9:06 (pr)
post: 3 rds
15 back x
5 deadlifts w/185lbs
subbed reg dips for ring dips
+ 18 lb weight vest
subbed 115lbs for the cleans
added 5 extra ring dips
Subbed 65 lbs
The brace was a huge issue today
scaled to 115
16:24, I am still weak at powerlifts.
cleans could of been cleaner tho
CFWUx2, BWU, Cleans 45#x10, 95#x5, 135#x2
pr by 10 min!
FS's were the limfac (getting the bar to the front rack was easy) but I didn't ever have to dump so next time I'll push the pace up a little until I get a few f's then pace it from there.
16:02 vs. 17:11 last time using the same weight (85#) for the cleans.
ring dips for parallel dips
+10 min row, pushups and 5 min jump rope
Back from a cold and 6 days off, and I did more dips today that I ever have.
Does anyone know about kettlestack? Looking to buy kettleballs and came across this product. Any feedback good or bad out there?
Thanks very much for any info anybody might be able to share.
Are these cleans suppposed to be squat cleans? If so, then this was shameful.
Not as rx'd:
#78 Joel B. (November 25, 2007 09:43 AM)
I bought a kettlestack and I like it. I have the smallest one. I have used it to make a 1 pood KB (36 lbs since I have 3lb plates rather than 2.5lb ones). It made a nice, compact ball--but, I had to play with it for a bit to get it even and all. It might be harder to get it even if you have to use two bolts (I only used one for the 36-pounder--for heavier KBs you need to use two bolts). Using the kettlestack for my last Helen definitely added some difficulty to the workout since I previously used DBs--which are a little bit easier to handle IMO. Hope this helps.
Now for todays' bit 'o fun:
CFWU x3 (10 reps, minus dips)
For time: 21-15-9 reps of;
65# Cleans (mostly power cleans in sets of 7/7/7, 5/5/5, 3/3/3)
Bench dips 42 (sets of 14/14/14), 30 (sets of 10/10/10), 18 (sets of 6/6/6)
Time: 13:09 PR by 4:50! (last time used 50# per my journal, but posted that I used 55#--no matter--definitely heavier weight this time)
115lbs instead of 135, I worked heavy cleans yesterday for practice, hurt my time.
"Nancy", details there. 17:59
M/37 & 364/365th's/225lbs
Was hosed after yesterday's OHS WOD. Scaled cleans to 115lbs, and 3:1 bar dips.
# 81 - yes
Cleans imply full squat cleans unless otherwise stated.
First time doing Elizabeth, scaled to 85# Cleans did 3:1 dips with 30# assist. I feel cheesy posting it, but it's what I got. I have much room for improvement. I started my own log last week using the tracker I found on this site. I'm looking forward to getting a baseline on all the exercises. So far I have been at it for about 3 weeks. This is the program I have been looking for, 17 1/2 years in the Corps, I've tried a little bit of everything through the years, this is by far the most useful.
Somewhere in the Journal I read the article about mental toughness and competing against yourself. If you haven't read that yet, READ it. It applies to everything, not just Crossfit. I found it this morning. I wish I had applied more of it during the workout, most of it is mental toughness and pushing yourself further than you ever have before.
"Elizabeth" as rx'd
time = 22:05
excuse, excuse, excuse
need to improve time
good form on cleans
11:09 sub 52# full sq cleans/jump ring dips
Shoulder feeling better, cleans felt smooth!
Power Clean 135 lbs
Still working into this one. Last time was 115# PC's and a 10:36 time.
as rx'd: 10:30
happy to get full squat cleans at 135
Still trying to learn and improve form on full cleans.
Did power cleans (115 lbs) and bar dips (subbed 4 for 3 - i.e. 28-20-12 - no access to rings).
Worked a little on full cleans afterward - need more practice and quite frankly a little coaching.
CFWU- minus pull up's
Cleans 40lb. (started w/ 45 but that wasn't happening)
DID YESTERDAYS WOD TODAY STILL CAN'T DO REAL LIFTING YET NOR DO I HAVE RINGS.BUT DID YESTERDAYS IN 19:44.
Elizabeth as Rxd
I used wraps and only went down 1/4 of the way into a squat.
Is there any problem with using wraps? Using wraps does not improve grip strength. Any thoughts?
Ring dips are killer. I just got a pair of rings in the mail and I'm determined to master the muscle up.
45 # cleans and 1.5x bench dips.
lower back pain is scaring me into easing up a bit.
I agree with earlier posts about seeing more before and after pics of how crossfit has benefitted the 35-40 somethings. although i do appreciate your youth and beauty allisonnyc ;)
oops sorry forgot time
I actually like posting my times even though they are consistently one of the lowest times on here. Gives me lots of motivation for improvement.
21-15-9 reps of:
95 lb full clean
Cleans were ugly!
... by "lowest", I meant "worst".. oops
OLY bar cleans
The term "cleans" imply full squat cleans. "Power cleans," hanging or otherwise, refer to 1/4 squat cleans. Ya heard?
75# full squat cleans
dips on gravitron with 50# assist
j rOCk - ur idea for making rings looks awesome!
I'm illiterate when it comes to these materials you're speaking of so any chance you could type EXACTLY what I need to go buy...and how I go about making them...?
thanks a bunch
6 min heavy kb snatch practice
5 min break
21-15-9 reps of:
Ironwoody bag squat clean 70#
7:53 - A few seconds faster than 070905. Used end handles for the pull (creating close to a bb snatch grip), released and caught on upper chest in the crooks of arms. Butt to ankles depth and full hip extension. Dips with rings turned out and away from body, no using straps. The Ironwoody bag was a better choice than a sandbag - the soft handles prevented any hand problems.
elizabeth a rx'd
last time in the 18's
pr just under 10 so at least I am on the way back down
bwt 245 age 32
as r'xd 16:17
legs felt weak from nancy. felt like i could have gone faster.
one mile on treadmill
cfwu x 2
PC @ 135
then dropped to 95lbs and worked on full squat clean. First day back after seven days off and I feel great. I went four months strait without missing a single WOD. Whew I needed that break.
mike: 15:52 a little slower then PR.
C2 row 1k
135# cleans(sub 80# cleans)
9/5/07 70# cleans and bar dips 12:01
power clean and ring dips
A PR of 5 min.
Have fun, Johan
power cleans w/135
rested 7 minutes
1st time doing full clean, it was a killer after yesterday's WOD.
-150lb DB cleans (2x75lb DB's) broken 21(10/6/5);15(6/5/4);9(6/3)
-Ring Dips broken 21(8/7/6);15(8/7);9 unbroken
-lots of pauses during cleans
27m 6'1 200
17::15 as rx'd
that was rough
Does anyone else get rope burns on the outside of your upper arms from doing ring dips?
How can I prevent this?
16:30 with 113 lbs cleans and 3 to 1 for regular dips to ring dips
As rx'd: 12:03
Much slower than last time. However, last time i did power cleans and 1:1 bar dips. This time it was squat cleans and ring dips. I also felt sluggish today. No motivation.
135x10, remaining 35@115
21-15-9 135lb cleans
63-45-27 bar dips
I don't know about your celeb-status, but I always notice you have one of the earliest posts on the comments page, Miss AllisonNYC. Sounds like you're busting butt, so way to go!
Also, being young doesn't mean an athlete hasn't had to clear some major hurdles-I know there are some folks here accomplishing big things and carrying large crosses, in all age groups and stages of life. Keep it up, folks!
30 minutes, scaled.
Subbed 115# for cleans. Still seriously hard for me.
Can someone give me an opinion as to whether it is better to do full squat cleans with a lighter weight (like I did here) or use the prescribed weight but doing power cleans (which I probably could have done)?
17:27 as Rx'd
Did this right after making up with Nancy since I blew her off yesterday. First time able to complete this many a2a cleans with 135lbs.
Last time 17:07 with 115lb cleans, time before 18:28 with 95lbs.
7:25 as rx'd, all cleans caught in full squat.
Scaled down to 95#, full squat cleans. 14:52.
10 min w/ 15,12,9 - 155 lb hang squat clean and 45 lb weighted dips in globo gym in naples, fl
PB is 5:14
1st "E" for me.
I am now doubly appreciative of Gregs' video (6:xx) after actually doing the WOD.
The 2nd round took about the same amount of time as the first. The 3rd round I just powered through as 9 reps is not near as mentally taxing.
Big time kicker.
sub 65# for cleans and boy did they suck.. gotta work on that one!
modified ring dips
13:17 @ 95#
Gotta work on my form.
135# full squat clean
5:26 faster, wow that felt good.
As rx'd 13:40
I've been doing crossfit for 18 months, and the last 6 months have been as rx'd, not skipping workouts. I feel like Elizabeth is the hardest of the benchmark workouts. The last time we did this, it was a memorable event for me, doing it in over 26 minutes, crawling out of the gym, and being sore in my traps for 5 days.
I dreaded this all night and into today, but I'm happy with the result. I did muscle up practice after, and actually got my first consecutive MUs.
This stuff works.
Dan Colson, David Orr, as rx'd sub-8:00. Wow.
OPT "Fat Lizzie" in 10:00.
Strong work there, folks.
Approx 19 mins - slow as hell due to 4th night with not enough sleep.
Not Rx'd as 45kg Clean (full squat)
5hrs sleep last night as inconsiderate owner of flat upstairs. Must get rest.
pretty sure I did this one in 19 minutes, but just to be on the safe side, I'm calling this one 20:00.
modified as follows:
88 lbs for cleans
regular dips i/o ring dips
1.2 mile jog to gym - 9:42
Then I found out the gym with rings was closed today even though their website said they were open Sundays til 6pm!
0.4 mile jog to other gym - ~4 minutes
No rings there so headed home to recharge then go to third gym later
CFWU excl Dips
As RX'd - 9:32 (hanging cleans)
95# Squat Cleans
All sets of Cleans during the WOD were broken as my hands lost grip of the bar often. I need to work on my form for Cleans. The Ring Dips were fine. I learned two important lessons today:
1) I should attend an OLY Cert, and continue practicing those lifts, perhaps on rest days do more practice.
2) Buy my own set of rings to carry with me on Muscle-up or Ring Dip days!
Been awhile since I posted.
m/33/179 201 days since CF, Columbus Ohio
slower this time but as rx'ed which means increase by 10 lbs
#126 TJB - Did the squat cleans suck more? Then you did right.
25# weighted dips
gotta work on the cleans; form sucks and feels like i'm doing something unfortunate to my lower back.
44 yom and 289#
3 rnds of: 50# Rock Squat Clean, 10 reps; 10 push ups; run 200 feet
Rest 2 minutes
3 rnds of: 50# Rock Squat Cleans, 10 reps; 10 push ups; run 200 feet
13:20 to finish (includes 2 minute rest)
"Elizabeth" as Rx'd
21:46...previous time on Aug 5th was 24:03.
day 8 committed
19min as rx'ed
19min as rx'd
24:53 and I used the weight recommended. Last time it was 115.
Is it okay to do a power clean as well as suppose to a full squat clean?
did "LYNN" today
"L" sits 15 sec hold 30 sec rest x3
ring pu into planks 3sets 6 reps,very slow
box jumps 20 reps x3
lateral box jumps 20 sec on 10 sec rest x3
JPW Posted: "#126 TJB - Did the squat cleans suck more? Then you did right."
The squat cleans sucked plenty, but I am not sure the heavier power cleans would have been any better. Seems like the tough part for me is getting out of the squat with the weight. I even notice this when I am doing thrusters. So I guess I answered my question and you are right. Squat cleans it is. Thanks.
I work at NYSC,i've got about 7 ppl into crossfit
in past month i've been doing it.
They all love it
d - 29m/175
10:40 as rx'd (squat cleans) (pr)
j - 33f/125
14:23 - 85# squat cleans (heaviest yet for Elizabeth)
Did WOD w/95# cleans and bench dips. Most intense workout I've done since restarting the Crossfit machine.
As rx'd (with a couple of power cleans thrown in when things were getting a little dicey towards the end):
More better faster
CFWU, with only 6 assisted dips per round and supermans substituted for back extensions.
"Elizabeth" -- 12:22. I lifted Mr. Duffel for the cleans. I made Mr. Duffel by pouring a little pea gravel into an army duffel bag. My clean technique sucks, so my lower back is sore now.
I substituted bar dips for ring dips. Even so, I still had to assist them after 30 dips or so.
I ordered my rings today. Aw, yeah.
I did Nancy from yesterday. 27:12 as rx'ed. Runs slow as expected: I was shooting for a 25 min finish, partitioned 5 min per round Maximus style, but i began to crumble at the 4th and thought about dnfing.Last time 35 and change. I'm doing the maximus strength enhancement program and Fri was 3x5 squats, making me less than eager for Nancy yesterday so I subbed 15x95#sdlhp, 15xpush press amrap/20 from CF Boston. I'll rest tomorrow and do the Eugene Allen push up challenge Tues. Thanks Coach. BW:172 Y/A:59
Time: 6:17 (2:12 faster than last time)
Oh, forgot to mention: I'm looking forward to the day when I can do dips without feeling like my sternum is going to split in half.
Question. Cleans vs Squat Cleans.
Is there a difference? In every video they appear to be the same. Whenever the workout tells me to do Cleans, I go all the way to the floor. Is this correct or is that only with Squat Cleans. Elizabeth today, say Cleans, but the demo says Squat Cleans. Can someone shed some light on this for me.
CFWUx2 w/subs (switching to bar from broomstick for OHS)
subbed 3 bar dips/ring dip, otherwise as rx'd
post 100 DUs, 50 floor sweepers
2nd time with this wo. Slower time, more weight, felt sluggish and not very motivated. Took my rings to the gym.
85# full squat cleans (except for the last 6, which were power cleans) legs were shot after yesterdays ohs.
jumping ring dips.
(last time - 75# 11:18)
Elizabeth as rx'd
19:50 (first time)
Back from three days rest...rest obviously didn't help.
Full Squat Cleans
Ring dips to 90 dgrees at elbow...
Broken down severly
That was so hard! First time today on this beauty.
Male 31 80kg
As rx'ed: 11:52
A minute and a half better than last time and two minutes off my best.
put my brain to work on some homemade rings. worked out well but looking forward to getting my real rings soon.
as rx'd: 11:12
first time on rings dips. didn't feel muscularly much more difficult, just unstable a bit.
man i really want to try OPTs "fat lizzie." that looks cool.
33M / 195# / WOD #208 / CFT 825
Pre: Row 2000m
"Elizabeth" as Rx'd in 20:55 (NO energy after two days of holiday feasting)
Post: Row 5000m
I caught a cold on Saturday so I skipped Nancy. I felt a bit better today so I decided to do the 1st 2 rounds of Nancy today, combined with Elizabeth with a 115lb sub for the cleans. When I got to Elizabeth I started with a full squat clean, but it quickly broke down to power cleans.
I haven’t felt that run over since I starting doing crossfit. I think I should have just rested
My recorded time was 18:40 but because I forgot to start the timer on the first round.
Opps. The last line should read; My recorded time was 18:40 but I forgot to start the timer on the 1st round.
BW ~ 310
Age - 31 (very close to 32)
Did the "Power Elizabeth" with bar dips at 3X Rx'd per instructions on previous Ring Dips versus bar dips.
All sets were broken in a "Tabata" style fashion.
Legs are very sore. Did four hours of lawn maintenance on my lawn and my neighbor's lawn (it had not been mowed in about three months) and there was a LOAD of leaves.
Any pointers on weight loss? I know that most people will respond that it is good to use the Zone. I have increased my number of meals during the work week to about five or six and decreased the caloric intake to about four to five hundred calories per meal. I work out with Cross fit as regularly as I can (four to five times per week). Those days that I do not work out per the WOD, I try to at least do some cardio.
Any responses would greatly be appreciated.
Took 4 days off because gym was closed and yesterday I was playing a video game called mass effect and it had me hooked.
Once again I had to break down my sets into sets of 10 on the first go and sets of 5 on the 15 and 9 (I did 10)
On dips I did 63,45,27 in sets of 15 for the first set and 10 each on the following sets on the 45 and 27 I did 50 and 30.
Overall I wish I didn't take four days off and eat like a hog in heat.
By the way - finished "Liz" in about 8 minutes. The only way that I know is that the tabata songs are broken up into four minute intervals. I finished two songs. Then, I went and did some calisthenics (some knees to elbows on a bench, some pullups, etc.).
22:19 first elizabeth still learning form and modified to 95# on the cleans but it was an extra gravity day for me and I was sucking air and resting too much!
[These times you guys post are inspiring me for when I'm In shape!]
took my time on the transition. Took awhile to warm-up.
Nancy as rx'd 13:20...
followed by Elizabeth as rx'd 8:48...
Playing a little catch up.
42, 30, 18 Reg Dips (which became assisted)
Notes: used 95 pounds for cleans
Time: 11:31 (3:52 faster than last time and used 23 more pounds this time)
21-15-9 reps of:
Clean 135 pounds
for my records...
46 y/o male 152#
knee still acting up. Attempted power cleans and it wasn't any better. Opted to let knees rest
again and subbed "J.T."
12:33 new PR, 14:07 last time.
post: amrap chins 25 down from 30
couldn't get a good rhythm as I was tentative with leg kick.
NO RINGS. DID 25 POUND DEEP WEIGHTED BAR DIPS FOR THE RING DIP PART. NO LOST TRANSITION TIME. HAD A BROTHER FIGHERFIGHTER PLACE THE WEIGHT PLATE ON A HOOK ON THE BACK OF THE WEIGHT BELT I HAD ON FOR THIS PURPOSE. FOUND OUT ON THE LAST SET HE PLACED A 35 POUND PLATE ON THE HOOK.
I'LL GET HIM.....LATTER.
RURAL/METRO FIRE DEPT.
No rings or free-racks in gym, so:
Hang Clean 21x135
Hang Clean 15x135
Hang Clean 9x135
Scaled to 75lb cleans, reg dips on parallels 2:1. Unmotivated and sluggish after second round of Thanksgiving festivities last night. Fatigued on dips quickly- I've always stuck with a 1:1 ratio... first time attempting to match the work load rx'd. Not quite there, but eagerly working on it.
21 15 9
last time 9/5/07 9.56
12:34 as rx'ed.. getting much better.
21 - 15 - 9 for time
135# Clean / Hang Power Clean
Dips (unscaled 21 -15- 9)
I should really, really read the FAQ before I go about messing with coach's Rx. 3:1, GAH!
23:20 While nursing an ankle injury and doing cleans with proper form minus good rack pos. Took twice as long as before w/ good form
breakfast: run 46 minutes = 6.05 miles
met up with my sheroes at our big box. both did cfwux3 while i finished running.
for time, 21-15-9 of:
65# full squat cleans
ring dips (assisted; toes on floor throughout full dip ROM)
time = 15:54
buggin shoulder but she still powered thru. form is much improved, but need to fix loopyness. pulls are a lot better tho. and improving every day!
for time, 21-15-9 of:
95# squat cleans (almost full. need a bit more depth)
ring dips (assisted; toes on floor throughout full dip ROM)
time = 15:04
good speed w/elbows and aggressive dive under the bar, but need to eliminate tendency to pull with the arms. this is her 2nd Elizabeth, and she finished in the same time as previous, but that first time she used just 45# for cleans and did 3:1 bench dips. improvement? heck yes!
then it wuz my turn...
95# full squat cleans
time = 9:30
last time used 3:1 bar dips. today did full ring dips. last time = 19:17. today, pr by almost 10 minutes!
42yom / 148
14:13 as rx'd
4:28 more than last time but many more full squat cleans this time. It sure is a completely different work out. Still need more work with squats because legs were torched early and needed rest. Have been doing these WODs since Feb and never met pukey but was really close on this one. Returned from a week off of sickness and vacation. Good to be back though..
6:29. This holiday rowing challenge from concept2 is going to kill me. 10,000m rowing a day wears on you!
23:30 with 95#, almost 3 min. improvement.
20 kg plates
5:15 with power cleans, slower than the last time I did power cleans. Woe is me.
Too much of the excess last night leads to poor performance today, no two ways about it. My first round was aweseome, 21 straight on the PC and then 15-6 for the dips but then it felt like someone added 40lbs to the bar on the round of 15. From then on in the cleans were slow but dips were fine, 10-5 on round two and 6-3 for the last. Wanted sub-5 but one can't do such things if they don't treat themselves better.
Post-3 rounds max HSPU=10,9,9. Brutal, my arms are still drunk.
bw 162 age 39
Elizabeth as rx'd
full squat cleans
60 flights Full PPE
last 30 flights on air
Cleans 30lb BB
Ass't Dips 75lb
I was aiming for sub 15. At about 9 minutes I was sure there was no way on God's green earth that was going to happen. Then, out of no where, I made it happen! Not sure how, considering my tired state today, but glad I did none-the-less!
7:54 First time going to the VERY bottom on the catch. Added almost 2 mins to my last time where I did partial squats. It definitely makes "Elizabeth" a whole new animal! Not so sure she's my fav anymore... late for grey cup party...
25 6'5" 245
15min as RXd
Ring dips were broken
I cant get past 90 deg on my legs on the squat, prob due to my skier knees.
Nolan: 14:20 as rx'd full squat
Chris: 12:09 w/95lbs and assisted ring dips Rock on!
CrossFit WU x1
5x5 warmup cleans 95,95,105,105,105
95# squat cleans
Last time used 72# and jumping ring dips in 11something
23# is a big jump.
Next time I'm taking 5 minutes off that time. The 21 were ok, my breaks were WAY too long on the 15s and I blew through the 9. That proves strategy is important. Damn it.
5x5 OHS w/#65 right after.
My coaches Mike and Keith took me to whole foods and made sure I'm all set for my Zoning. Keith took a few before pictures. I'm feeling confident.
PMoney: I like your idea. I just signed up on the message board and have no idea how to set that up. Do you have one? Maybe you can send me an email and explain how I can start it. I tried to send one to you but it was returned to me.
LeslieAP: Word up. Nothing has been handed to this 22 year old. More like the opposite. Not that it has Anything to do with my training.
Alex Europa and Gnat: We have CrossfitNYC key chains and Barf Bags. We've been scattering them all over the city. People love em. Our t-shirts are pretty cool too. Come to NYC and get some..
20:54 rx @garage
5:00 min off PR.
12mns w jumping ring dips for some
12:16 as prescribed, which is the first time for me using 135#. I was pretty okay with this time.
29yo M 165lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 5 HSPU w/feet on rack per round. Clean 65lbs x 10. Deadlift 115lbs x 10.
Clean 115lbs: 7,7,7-7,3,5-5,2,2
Ring dips: 21-15-9 all broken
Cleans A2A. Foam roll after
Compared to 070905: 27:50 w/ 115lb Cleans w/iron (pre bumpers).
Worked on clean b4 starting. Tried 5 reps at 55# and went down 5# until I knew form was somewhat correct. Still need lots of practice on shoulders and getting under bar, that will be my rest day this week. Open hips? I don't get it.
25# bar, regular jumping dips (didn't have time to 3:1 dips)
Does anyone, probably a beginner issue, have a sensation of "heavy" legs? Especially after these types of wod's, my thighs feel like bricks. Thoughts?
46 yo - 6' - 220#
Oh sure, post just after a superhuman.
CFWU x 3 less bar dips
Full A2A Squats and full range of motion on ring dips. Still, almost 4 minutes slower than the superhuman. Cr@p!
2dips- rest neg per set
95 lb cleans
2 full dips, rest neg per set
as Rx'd 12:54 (PR by 1:04)
95 lb cleans
2 full dips, rest neg per set
Age 51/BW 250# subbed bench dips 3:1, and SA snatches @ 55# "big bar" 10/8/6 per side (17:01).
11:29, 75# squat cleans. Well off pace. Warmup: 3 hrs of raking and hauling leaves.
Warmup: Swam 10 laps
subbed 1-1 bar dips, rx'ed cleans:
This is my second full week of cf and it's tough as hell, but the variety and challenge is a blast.
"I live sweat, but I dream light years."
i've been working for sometime on a web "ranking" for crossfit workouts (in my former life i was the guy who built the concept2 online logbook and rankings) - its come together pretty well - and it was suggested that i post a comment about it.
You can log your workouts and then see how your time compares against about 800 other cf'ers by body weight,age,gender etc. by visiting www.LogsItAll.com (w/f/s) or by visiting the cf board and looking under community or wod.
email or PM me with q's.
As Rx: 15:41
2:13 faster than last time.
13:16 @ 93#. . . down from 12:26 @ 95#
tired from today's cert in oakland (lame excuse)
Clean 7-7-7, 5-3-4-3, 4-3-1-1
Ring Dips (broken; need work)
Clean 7-5-2-7, 5-5-2-2-1, 3-3-2-1
Ring Dips (10-9-2, 8-7, 9)
need work on cleans; catch lower and keep weight close
WORKING OUT IN COOL GYM DUDS OR NO SHIRT IS ONE THING. IN FULL PPE PACKED OUT WITH 70 POUNDS OF HOT BULKY GEAR IS ANOTHER!
Sunday at the Compound
Tonight was- Fight Gone Bad
From the Crossfit Faq
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
Wall-ball: 20 pound/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds/45 pounds (Reps)
Box Jump: 24" box/17" bench (Reps)
Push-press: 75 pounds/45 pounds (Reps)
Row: calories (Calories)
Jump Rope Singles (Reps divided by 4) We added this one.
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Since we had 7 people we added one event so that made 7 total stations, including rest. The rest person was responsible for scribing each persons score that 1 minute time period.
We did 3 rounds.
Second set of points include Jump rope score as well.
Rating: Train Wreck
To top it off, we did 8 X 30yd. Prowler Sprints with 90lbs added.
No kidding, this sucked and threw us all over.
PL, MC, Ryan, Scott
Shane on Camera.
This was going to be one for the video, but the camera did not behave.
the Prowler is a great tool.
Rating: Chemical Spill
Overall Rating for the day: train wreck with chemical spill
I can not begin to tell you how crappy I feel right now.
Good work everyone.
I have even more respect for Ms. Lizzie after watching Annie and Gregs vid when she brings them to the floor. We have seen them standing after some awful workouts,that speaks volumes
#59 bingo - wow. just a great post. true about kindness. i heart your musings.
#179 Jodi - way to pr, and with those bigger cleans!
#202 AllisonNYC - on bumping up the weight for the cleans: ~word~ but it looks like u did well despite that.
keep up the strong work.
to my sheroes (should they feel inclined to actually visit the comments like i encourage them to do): thank u for another great day of CrossFit. i can't wait for the day when i will have the knowledge, skills, and experience to be able to give u the complete and solid gold CrossFit guidance that u deserve. thank u for being part of this journey and for letting me roll along with u. i'm so glad for the progress you've made. hope that u will always stay committed to improvement, to growth. and each WOD we suffer thru together returns me the favor, but i hope that u also may find a will and a way to redistribute to others.
fitness, wellness, blessings
9:07, almost a PR, cleans really kick butt
oops. I just checked and log it in. I did a rx'd clean and jerk at 135lbs. No wonder everyones time is smoking. my time 20:45. bw 135 male 29yrs
Frist time on this one. Scaled to 95# x2 bar dips. This was rough. My right shoulder is really tired from this one.
scaled down the weight and did assisted dips
Thanks for the Kettlestack information! Holding 2 25#DB and 1 5#DB in detached garage in winter is not so good during Helen. Couple hundred or so in KB and shipping is pricey if I was to get 1, 1.5 and 2 pood.
Elizabeth as RX'd: 20:09
Last time 17:03, but did full squat cleans all the way through this time. Brutal day after Nancy and end of 4 day weekend! Feels great though.
I would like to dedicate this workout to The Beastie Boys, Linkin Park, and N.W.A.; for without them I would have never finished. Full range of motion on the cleans for the first time and it was a killer.
26:06, as rx'd full squats
13:23 as Rx'd
This is the one workout where I never seem to make progress. 11 sec faster than last time, but exactly the same time as the one before that. Ring dips kill me.
scaled down squats to 75lbs.
reg dips 2:1
Need to work on clean technique. Challenging when I usually work out alone, but this time my boyfriend was there for a few pointers (also avid crossfitter).
Also need to never have two separate Thanksgiving dinners again in one weekend. Last night was monstrous. Quite sluggish today.
power, not squat cleans: 20,1; 10,5; 6,3
bar dips: 21, 15, 9 (didn't know about 3:1)
didn't time- taking a friend through pc form
dips as rx'd
cfwux3 push-ups in place of dips
1st time Elizabeth as rxd.
Watch stopped during 2nd rnd of cleans. I think about 15-18 mins?
Elizabeth- 8:14 as Rx'd (full squat cleans)
last time - 13:00
Those cleans were much harder today... Sets of 3?! wtf??
m 35 bw 159
done at 86th
95 lb full squat cleans. ring dips were rest time.
13:58. Hip flexors have a long way to go.
I used 75lbs for the squat cleans, and I don't have rings so I did 3 dips for every ring dip.
New to CrossFit
Scaled the workout down a bit. Squat cleaned with 45lbs and the dips were assisted. The workout was invigorating and made me active for the rest of the day. It's been quite a few years since I've been involved in a lifting plan.
M 36 5'10" 156.5#
:s/Clean 135 pounds/Clean 60 pounds (2x30# DB)/
:s/Ring dips/Chair dips/
8:43, HR: 158 avg, 179 max
Felt that wasn't quite enough, so added this as a supplement:
Ride 10 mi on the mag trainer:
40:41, HR: 163 avg, 188 max
10.00 mi in 32:27 (18.5 mph avg, 32.2 mph max)
16.09 km in 32:27 (27.8 kph avg, 51.8 kph max)
Clean, 50kg (110#)
25 M 180
Full cleans 132lb
Incline Benched 220 lbs
finished in 28:30
95lb Front Squats / 45lb Weighted Dips
Really trying to get form down for front squats so I can do cleans properly.
Did cleans at 115lbs
scale the weight to 115#
Time: 13:36... I have to work on getting low on the squats during the cleans.
Was loving the 2nd day of the cert - Legs were feeling strong in the drills and Rob didn't cut us any slack hahaha luv'd getting pushed! I really need it. Thanks Rob. Shirley ur a cack! I'm still working to refine my clean technique. Missing Crossfit in the US - great vibe!
Did regular dips, and cleans with 45kg (40kg)
as rx'd, full cleans
15:17, 95 lb, A2A full squat cleans.
13:55 with 39kg (~86 lbs)
16:50 as rx'd
First Crossfit in over a year.
Set one 10x70lb cleans (terrible balance), 10 dips
Set two 10 x 70, 15 dips
13:20, as Rx'd.
Form on cleans was generally okay, but questionable on a few reps. Whenever that happened, I took a little break. Ring dips are coming along pretty well.
50k powercleans and 3:1 dips.
Last time 10:43. This time 11:51. Think the drop of a minute might have something to do with the birth of my baby daughter Pearl two weeks ago and the consequent lack of sleep!
The drop in time is well worth it! She is a b-e-auty
subbed 95# on cleans, 2:1 bar dips
cleans kill me every time. i made sure i was doing them correctly this time, but i suck at them.
CFWU(3 -minus dips)
Elisabeth (scaled to 110# cleans)
Cleans were the killer, ring dips were like a rest break.
first time attempting this one with full weight and rings, definately more enjoyable than fran though!
"Elizabeth" scaled to 66# cleans and 63-45-27 regular dips
13 mi as, rx nice!!! after working on gs kettle bell snacthces 40 reps long cycle x 3----
ended with sets of 3's on the cleans, and 2's on the dips.
15min outside ten pounds off of cleans 2nd time with ring dips.
SRA and SWA-
Good to see you guys posting. Nice work.
I cannot get myself into the position shown on the photo today. Full squat cleans kill me.
Warmed up with 5 min. on exercycle, + 1 rd. mod. CFWU (added 50 pushups, 8 min Abs, 20 wall ball shots, omitted dips)
WOD - 11:55, tho not as rx'd. Scaled weight to 115 and sub'ed power cleans for full sq. cleans.
Did the ring dips, though.
Tim, Chris and Jon completed the WOD without timing it.
Power cleans. Everything else as rx'd.
at Oakland cert-team work out
5 team mates - all run approx. 600m, 400 75# thrusters as a group, run same distance, 200 pull ups as a group, run again
group can't start thrusters or cleans until everyone is finished the run- approx. 32 mins
2nd wod- 30,20,10 DU & PU Burpees-6:50
need to work on DU still
Elizabeth - 12:38 (PR)
All set broken as follows:
Cleans: Rd1 (10/6/5), Rd2 (5/5/5), Rd3 (5/4)
Ring dips: Rd1 (10/6/5), Rd2 (5/5/5), Rd3 (3/3/3)
Previous attempt was 13:47 but it was done with 1:1 bar dips rather.
Cleans: 45; 55: 60lbs
Dips: 63; 45; 27 using bench
Still need work on Clean form. Maybe when I grow up I'll be look like the gent in the photo.
First did weighted pull-ups 1-1-1-1-1-1-1 reps.
subbed 105# cleans
dips on rings
Backyard workout -- gym closed on Sunday.
No dips, subbed 2 bench dips for reg dip
21 clean 95 lb., 42 bench dips
15 clean 75 lb., 30 bench dips
9 clean 75 lb., 18 bench dips
Christine Bwt:143, :10::04, 80 off assisted 35lbs
Jackie Bwt:150, :11::46, 80 off assisted 35lbs
Brandy Bwt:154, :11::52, 60 off assisted 65lbs
We all had to work on form. Nice job!
AL 40y/BW175: 115lbs clean; w/broken sets 22:36
Taylor 25y/BW200: 115lbs clean; w/broken sets 19:01
Jan-Michael 20y/BW230: 135lbs clean; w/broken sets 19:32
Ryan 30y/BW165: 85lbs clean; w/broken sets 19:33
(100lb clean/ bar dips)
4 rounds only. gassed
Scaled down to 65# and only did one set of bar dips. Still kicked my butt. Had the hardest time getting my breath during cleans.
Pre: rom stuff kb juggling stretching
Elizabeth snatches with 115 instead of cleans time 11m30s
dropped stuff off back at car, picked up belt with chain, did some double unders and singles then the pulls
25 45 55 60 70f 45 45
m/46/180 17:48; ring dips, #135, but power cleans.
m/14/100 7:24; assisted bar dips, #50, power cleans
m/9/60 11:48; bar dips, #30 full cleans
5 minutes rope jumping + CFWU x 2
WOD as rex'd in full squat clean:
135# log clean (12" log)
dips my time was 14'52"
Male, 24, 180lbs, 6'5
as Rx: 15.20
Did weighted pullups 1-1-1-1-1-1-1 first.
subbed 95# cleans
dips on rings
with 125lb cleans. All sets except last 9 broken.
pre: Row 500m (1:49), Burgie, GHD
wod: 9:40 as rx'ed
Jeff- @ home
Rind dips broken: 16-3-2,10-3-2,5-4
sub'd 78# Sq. Cln.
broken up more
Post break makeup workout (2 for 1):
15 95# OHS
10 135# cleans
10 bar dips
Went over 1/2 hour. Had to sit down for a while before round 5. Only easy part were the bar dips.
Used 65kg (143lbs) for this one due to only having heavy collars available. I wouldn't recommend it.
bar dips w/ a little push off the floor
14:49. Sub'd x3 bar dips.
85# squat cleans
ring dips as rx'd
Not happy with my time
135# power clean
bar dips - (50-30-10)
Sub'd 1 ring dip=3 bar dips otherwise as rx'd:
Around 12 minutes. My freakin' time got screwed up.
Didn't get a chance to get to the gym over the weekend, so I did Elizabeth today.
21-15-9 Full Squat Cleans @ 95# / Bar dips. Time: 19:26.
Small interuption (~1min) in the first set by a curious on-looker (but I needed the rest...I was dying after about 15 cleans)
I was puffing pretty hard after this one.
Post: V-ball match.
Will make up Nancy & Weighted PU WOD tomorrow.
It's very hard
Bench Dips (45-30-18)
115# power clean
About half power cleans.
Did 26, 19, 11 reps of 2 x 55lb KB cleans (added reps to make up for weight difference), ring dips as rx'd.
Last time I did Elizabeth using 135lb bar it took 13.00. Obviously, the KB's are a little more of a challenge for me. On big factor in time difference would be that I am dumping the weight when using bar/bumpers and not doing that with the KB's. KB's are also a little harder to keep stabile.
Subbed Bar Dips 1:1
90# Squat Cleans
Subbed 3 dips for every ring dip
Beat last time of 19:35!
BW=208, 72", 47 yom
60.5 kg/ 133# barbell
all sets broken,
7:12/12:45/ 15:48.38 TOTAL
...thighs burnt out from Nancy
A day behind so doubled up..
Slower then last time, and my Cleans were very ugly! This last weekend killed me. Arrghh!
Get some, Go again!
CFWU 10x2 -dips
115# Cleans 21-15-9 (working on form)
Bar Dips 42-30-20
Globo Gym has no rings...
went to the gym with no weightlifting equip. so I subbed 5X for time
10-15lb. Medicine ball cleans
Need to work on intensity.
The cool thing though is I ran into a friend at the gym who I've been talking to about CrossFit for about a month now. He was getting ready to do Michael (the only CF exercise he knows) but it's awesome to watch people start to get curious about CrossFit. He will be converted soon =)
The cleans were slow. I was doing squat cleans, I don't know if I was supposed to or not. 34:13.
15 X 135 lbs Cleans (reps: 5,3,2,3,2)
21 X Body Weight Dips (reps: 15,6)
3 X 135 lbs Cleans
Need to use 115-ish on the cleans with this high of reps. I can't keep good form with 135.
wod as rx'd
16yom 160 5'8
as rx'd with cleans and rig dips
exept alot of the clenas at the end were more like pc and rig dips were always fully etended at the top
ring dips were not fully extended***
M 48 70" 178
21-15-9 reps of:
Clean 135 pounds
Ring dips SUB 63-45-27 dips
Compare to 070905
Clean 135 pounds SUB Power Clean 135 pounds
Ring dips SUB 63-45-27 dips
w/ 115 lbs and full squat cleans and ring dips:
P.R. by ~1:30.
115lbs is still appropriate wt. full squat clean with shrug and jump... think about form.
16yom 160lbs 5'8
wow my last post was horrible lol
as rx'd 20:47
at the end however my cleans started losing depth and I wasn't locking out all of the ring dips. I messed up the cleans because i was losing concentration. This was my first time with ring dips so i did sets of 1's and 2's and thats why it was hard to lock out all the reps.
WOD as rx'd
7 seconds off of my pr...chalk it up to too much bread during turkey day?
3 min slower but 10# heavier on cleans and no assist on ring dips
111 lb cleans
95# full cleans 21/15/9
Dips 63/45/27 (-80#BW)
130 lb pc's
1:1 bar dips
Did 100 lbs for the cleans, and bench dips 63, 45, 27...first wod in awhile, felt really good. 13:44
all 135 powercleans
ring dips honest
very low energy, slogged through.
As Rx'd - broken into 3rd's
Cleans 50 kg
60kg power cleans, all reps from floor.
As Rx'd - Full Squat Cleans - 13:39
last time did Power Cleans - 9:16
Clean - 45 LB. Full Squat Clean
Bar Dips - 45LB. 42 - 30 - 18
Clean 135lbs (did power cleans from the floor)
Didn't have the full squat clean going this morning.
All cleans were deep and used homemade rings for the first time. All clean sets were broken.
my last time was 15:00
This time I did full squat cleans and added almost 5 min to my time.
11:27 AS RX'D.
Subbed 63-45-27 sets of dips for the ring dips.
reg dips 63-45-27
Hang Clean 21x135
Hang Clean 15x135
Hang Clean 9x135
as rx'd 10:01
(almost a sub10, still two minutes faster than last time)
went for intensity, felt good but definitely hammered at the end. need to work on technique.
CFWUx2 (-dips, +HSPU)
subs: 65# squat cleans, jumping ring dips
made sure to keep up squat clean form. some were not so hot and all sets were broken. i fatigued so quick, i was shocked and then it was all mental. tough day.
used 95lbs for cleans otherwise as rx'd
lower weight made for much better form. Will increase weight gradually and go for 105 or maybe even 115 next time.
Subbed 95# for cleans
Had hardly any energy today, so I worked on form, taking longer breaks so I didn't get sloppy.
Added bonus: met another XFitter in the base gym (although he's just a visitor from another CF-friendly base). Starting to get more and more people doing CF here: they may even let us start doing CF in it's pure form (bumper plates (i.e being able to dump the weight), weights in running track area, some of the "unsafe" exercises (read as: some skill is required). Dare to dream......
Subb'd 3 bar dips/1 ring dip
(bar dips/set= 45(finished w/ bench dips
took forever need to work on my cleans as well as my ring dips
5min rope skipping + CFWUx2 (HSPU's for dips)
WOD as rx'd: 16.00min
6 minutes slower then last time, but this was the first time doing full squat cleans. So this will be my new reference time..
subbed 40kg squat cleans; half were ring dips and half were bar dips (due to shoulder injury)
(over 2 mins slower than last time!!)
guys in the weight room look at me like i'm nuts ... they're right.
24:23 subbed 3:1 bar dips.
This was my first time doing full squat cleans and I am terrible at them. My previous times, when I was in the 18:xx's, were closer to power cleans. Still, I was basically doing a power clean, then a front squat...not very efficient. Although my hib flexibility has improved greatly in the last few months, I still have this fear of catching a lot of weight down in a squat. I just think something is going to get strained. Got to get over that or my times will continue to be terrible on this workout. Oh ya, and doing 3:1 bar dips certainly doesn't speed things up.
1st time doing this girl with my new rings
1st time completely as RX'd 20:45. Full squat cleans every rep. Thanksgiving food all weekend made me want to puke during and after.
65# cleans to work on form
3xCFWU, fewer dips
21+15+9 of 40, 40, 42,5 kg cleans
around 40 minutes...
14:10. First time I've actually been able to do Elizabeth with rings, and not a billion regular dips. Almost 9 min. faster with the ring dips. Cool.
1st time "Elizabeth"
21-15-9 reps of:
Clean 135 pounds (60 lbs)
Ring dips (gravitron)
Couple days behind but I should make it up soon.
Need a place with actual Olympic weights to speed up time. Hard to find
Modified: bar dips 1-1
Got home and ran 2 miles with the pup for a little pm workout
Previous PR 14:42
New PR 9:49
Cleans without squat + ring dips with kip
at MacDill after work
21-15-9 reps of:
Clean 135 pounds (95#)
Time: 31 minutes. At end started to get better on cleans when I started to bring bar toward body during the jump phase. Other keys: fairly wide grip, jump and land, look up.
As Rx'd 17:28 (tweaked my back a little on the squat cleans due to sloppy form)
Kensie did modified WOD from yesterday
.20 miles on treadmill
15 overhead squats with broomstick
She acquainted herself with pukie
As Rx'd, 9:21.
28 yom, 180 lbs
18:20 as rx'd
full squat cleans, tough workout, just getting over chest cold-thought I was going to cough up a lung
20 yom, 193 lb
(did regular dips, 1 to 1 ratio, someone was gonna snag my bar if i left it alone for too long)
56/M/186 19:31 cleans @ 115 reduced the weight for cleans and slowed down a bit in order to work on getting a full squat clean... these were about 3/4 squat cleans, ring dips were unbroken
2 bar dips per ring dip
28 yom 225#
as rx'd except had to sub last 9 ring dips for 9 bar dips - triceps were smoked
Had no access to olympic BB so subbed for 20kg DB cleans, and subbed ring dips for 2x bar dips.
dropped to 95# for cleans, 2 x bar dips
12:44 as BS'd
Still not a clean machine, but getting a little better.
Subbed burpees for ring dips
had to sub three dips for each ring dip
Did after "Nancy".
sub'd full squat cleans( a whole different animal from power cleans!)with 45# DB
bar dips with an extra 35#
CFWUx2 (no dips)
(8 at night after hockey practice so shortened the warmup a bit).
Did after weighted pullups.
Subbed 115# cleans.
135 squat cleans
subd 25lb weighted dips for ring dips
26yo male 187lbs
As Rx'd but a Pretty piss poor effort on my part. I finished the first two sets in about 18 min and quit counting after someone came up and asked what i was doing. Looking to get this down to about 15min in the future.
32 YOM 195#
10:53 as rx'd
105# squat cleans
full squat cleans...really sucked wind
subbed 115lb cleans
subbed regular dips
Scaled to 95 lbs
Did not time, but I know it was pretty slow.
65# cleans- pretty weak, still working on technique. Never been a weight lifter.
Doubled up on regular dips
sub'd 42 dips, 30, 18.
21-15-9 reps of
Cleans @ 42.5kg, and
63-45-27 reps of
parallel bar dips
2:46 faster than last time with 2.5kg increase for cleans
slow but good form on the cleans
previous = 15:44
previous = 17:39 - deep squats
previous = 19:49
previous = 18:58
previous = 23:46
previous = 16:15
previous = 29:00
cleans as rx'd
subs ring dips with 2x bar dips
115# squat cleans & ring dips
Felt like my form was better on the cleans, but my cardio capacity is way down. This is more than double my PR! Sinus infection might be part of it. Reps started w/ about 5, then 3's, then 2's. Ring dips were OK but still "immature" in form.
ran 3 Miles
Improved power clean technique
bar dips subbed x3, no rings at gym yet
No rings, so subbed bar dips at 4:1.
Did the first 21 cleans at 85#, 5 reps at a time. Technique was awful. Dropped down to 45# for the next 15 to work on form. Did the last 9 at 65# and form stayed strong.
Elizabeth as Rxed in 9:35 (26 secs off PB)
subbed 4 regular dips for each ring dip (180 total)
#135 cleans as rx'd
Need to get a set of rings, the volume of dips kills me
135# Hang Full Squat Cleans
40# Weighted Bar Dips
As rx'd: 16:48 PR
As Rx'd in 11:54 (PR)
89 lbs clean (full squat)
jumping ring dips
Warmup: C2 5 min row 200W/200W/250W/325W/400+W and CFWU
WOD: 22:18 - with mods.
mods: cleans: 95# barbell for round 1; 2x45# DBs for rounds 2 and 3. sub'd 3x bardips for ring dips
Notes: Performed 071129. clean splits: 4:46/7:05/3:20; bardip splits: 3:39/2:27/1:00. DB cleans seemed much harder than barbell cleans.
"ELISABETH" as prescribed
Scaled to 115# and did power cleans. Subbed bar dips 2 for 1. 15:35
Very sluggish last night. Wanted to walk away from the bar after 10 relatively easy reps. Gonna have to start my workout earlier tonight.
18:29 55# clean, negatives/jumping ring dips.
2/3 WOD. 40kg cleans. reps of 14, 10, 6. 16:40
9:10. Only did prescribed number of normal dips, nor ring dips.
First time doing cleans so I really focused on form over weight, used just a 15lb bar. Also subbed the ring dips with assisted dips at a 50# assist and did 1.5X the number given.
21-15-9 reps of:
Clean 95 pounds
Total time = 20:34
135 # cleans
bar dips X 2
15:39 with 95 lbs and rings
As RX with 63-45-27 bar dips
Sub 95 lb cleans, 3x bar dips. That's a ton of dips, but cleans took more out of me.
just took a week off...felt terrible
cfwu x 1
subbed 95# clean
Form is terrible on cleans.
Scaled back to BrandX "Pack"
21-15-9, 95# cleans, bar dips x2 (that's a lot of dips!)
Elizabeth: (21-15-9 for t) CLN (60kg), Ring Dips; as RX'd 20:20 = 9:48 + 7:18 + 3:15...half of reps were power cleans, should have scaled back. Cleans in mini sets of 3, ring dips in sets of 2.
135 lb power cleans
30# dumbbells pwr cleans
day after above post #437:
cfwu x 3 w/ sets of 30 pushups sub'd for pullups
30# db snatch (21 left, 21 right, 15 left,15 ....)
135lb squat clean
3:1 sub on dips
last elizabeth (sept 5th):
25:40 with 125lb squat cleans
65 lb. power cleans
-sub'd 115 lb cleans
-sub'd 3x dips (63-45-27) (w/110 lb assist - next time, decrease assist)
23:35 (legs dead after "Nancy" yesterday)
Regular dips x 3
42 parallel bar dips
30 parallel bar dips
18 parallel bar dips
regular dips, no offset, 1:1
some dips were jumping
TIME - 17:02
Cleans @ 95lbs, and
63-45-27 reps of bar dips
Just under 15:00
Used 95 lbs and did regular dips.
As Rxd: 8:29 (PR -0:11)
as rx'd except used power cleans instead of squat cleans
hopefully i can switch to squat cleans next time
Plunkett 65 lbs bench dipsw/ feet on chair 3:1 16:19
Edler 16:13 135 lb power cleans 3:1 bench dips w/ feet on chair
sub 3x bar dip for ring dip
13:51 as rxd
full squat clean
15:31 last time
13:51 this time
Scaled down, used 95lbs and did regular dips. 10:34
Next time will 2:1 ratio dips (42-30-18)
Did first set (21) with 135#
scaled down on remaining sets to 115#
Still recovering from bad cold.
About 30 minutes, hard time breathing.
3xbar dips for rings
as Rx'd: 16:00 for my first time. Cleans were no problem but the dips slowed me down.
It went much better than I thought. This was my first time using rings for my dips as apposed to other times where I did 3 or 4 regular dips for 1 ring dip.
My time was 12:20
I did use 120# for deadlift though, next time I'll use 125 or 130
Last time my time was 19:54 but again that was with bar dips
16:00 for my first time.
The cleans were not a problem but the dips slowed me down.
115#'s full cleans and no rings to do ring dips so did 3x's dips thus: 63, 45, 27....
and might have done better if every tom, dick and harry wasn't in the gym for their new years weight loss goals.......they'll be gone in a few weeks.
9:58 as rx'd (first time to use my new rings)
135lb cleans and ring dips
21 x 15 x 9
next time raise the deadlift weight to 150
Sub 105# cleans
Sub regular dips