Great stretch of WODs. Everyone enjoy a good weekend.

f/31/135/5'4"

Oooooh! This will be a first for me. Exciting!
Nice to meet ya, Liz!

Nice, two of my favorite girls back to back...

I can't wait till tomorrow for this one :)

I dont' have rings. Should I do 21-15-9 reg dips or should I increase that?

I'm loving the variety. I want to see the scaled version of this because I don't have rings and never did this workout.

3 bar dips = 1 ring dip....it sucks, trust me.

Yay! I'm glad this is on a Saturday so I can work out first thing in the morning then come home and collapse on the couch for the rest of the day.

This may answer a question down the road...

For Elizabeth, full squat cleans are typically considered "As Rx'ed" even though its not explicitly stated. The squat clean requires a good deal of coordination and precise form. There are two videos of Greg A performing Elizabeth, one with the power clean and the other with the full squat clean. If this is your first time with the WOD, I'd recommend watching both.

"Heavier, Farther, Faster"

Why do I get the feeling that I know what's coming on Sunday?

Ola. Some good advice from Tom at #8 and Simon at #7.

Elizabeth. 135# clean. The default "clean" for CF is the squat clean. Bar starts on the floor. Catch the bar in a full squat. As Rx'd is not a hang clean, nor is it a power clean. This does not mean that you cannot do either or both of these, only that (as Lynne says) if you do it's not "Elizabeth".

135#. Just like "Diane" ystd your first thought must be safety. If, like me, 135# is dangerously close to your 1 rep max, then it's too heavy. If 135# is your 3 or 5 rep max this becomes a strength/muscle endurance WOD--perfectly acceptable unless you want a metcon burner (watch Greg A on either version). So how should you scale? Same as "Diane": eyeball it and estimate, divide your weight by 175, divide your CFT by 875, etc.

Of course, as Jeff and Mikki Martin say so well over at BrandX, if you haven't really done cleans before you shouldn't be using ANY weight at all. Learn the technique; drill the technique with a broomstick or PVC pipe, then s l o w l y increase the weight you are using. BE SAFE.

No rings? 3 bar dips = 1 ring dip. Got rings? Do as many as you can and then start doing jumping ring dips. Can't do a bar dip? Use a gravitron, bands, or do it off a bench.

Just remember to record exactly what you did this time so that you can compare next time this comes up. "Elizabeth" is a benchmark "girl" and you'll see her again.

3-2-1...Go.

Hey All,
I'm new to Crossfit. Why 21-15-9 as opposed to 15-15-15 or some other permutation?

To all Pentagon Crossfitters:

My WOD buddy, who introduced me to CrossFit, will be leaving for Iraq in the summer. To get him ready, I'd like to see if we can attract a few additional people to our small two-man competition. Plus, it will be nice to know a few others of you once he has gone off to serve (and I'm left still needing the motivation). Send me an email if you're interested and we can arrange a time next week to meet up in the PAC. Usually we go in the mornings between 0930 and 1030.

Another great coaching demo from Mr. Rodgers. Go get'em Chris, be the crossfit cancer!

Nolan: 4:35 work on ROM for HSPU
Chris: 185lb dead lift 7:07
Danny: 205lb dead lift 7:26

Friday night WOD at CF HEL: Bear Complex: 21-18-15-12-9-6-3 reps, never release the bar, for time. Rx'ed 45# women, 75# men.
Push ups, DLs, hang power cleans, front squats, push press.
28:28. Good workout! Got you sweating and wore out the muscles.

Worked on kipping pull ups- Friday's video helped a lot! Thinking about my abs and lifting my knees felt way better then all the sudden I realized I was popping my hips to spring up toward the bar! A little more strength and I'll HAVE IT!

27 / female / 175# / 6'2

Missed diane today due to busy work schedule. Looks like diane or elizabeth tomorrow for my day off...I HATE getting behind.

#13 KC
Why not?

#10 Jacob-what do you think is coming up tommorow?

I guess I better be prepared to do a whole lot of dips.

#13 KC
The entire workout is timed.

Each set has less reps because fatigue will be setting in and if you don't change exercises more frequently you will be unable to maintain metabolic intensity.

I think most people would agree that the set of 21 is the "easy" one

Is there something I don't know about Sunday?

Something that rhymes with "bran" maybe?
I hope so....

Sweet, I finally get to use my new rings in a WOD! I'm sure I'll get some funny looks, and possibly a reprimand, from the people in the Student Center. My guess for tomorrow? Low reps and heavy.

Joey, what video do you mean? The push jerk video for Saturday? If so, I didn't get the crossfit-informercial-ness.
I was hoping for the second part of the kipping video!

Which brings me to this question- push jerk or split jerk? Who likes what? I always split. I really love doing cleans and jerks, and the jerk is the best part, I think.

I am addicted to posting, again

162/m/24

21- 165lb deadlift
21- assisted HPUs
15- 185lb deadlift
15- assisted HPUs
8 - 205lb deadlift
1 - 215lb deadlift
9 - assisted HPUs

24:34

wut a great vid! such an uplifting and positive energy from both Rob and Chris :-)

Leslie - just recently started practicing the split jerk, and i gotta say, i like it! altho, for high rep stuff i think i would choose the push jerk, as the split takes more time to reset the base for multiple repetitions.

GLAD I HAVE RINGS NOW!

ROBERT S.
TUCSON, AZ.

I guess my hamstrings are not getting a rest...

Michael: 4:13

#29, I hear you Cesar. I've given up on it and just hope I'll turn into steel soon enough.

Woops, meant "Diane": 4:13 As Rx'd.

Rajun,
Damn..It looks like you are made of steel, great time!!

what does RX stand for?

I have subsribed to the email notification of the WOD's. I do not receive the WOD until well into the day of the workout. Can these notifications be made the day prior to the WOD schedule?

Arrgh. No "Adrian teaches kipping" part 2.

Well I warned you, there is officially pouting going in here!

I hope it comes soon or I'll never find out how to get down off this bar.

Eddie, RX is shorthand for prescribed.

Hey everybody,
This is only my third workout of CrossFit but I'm loving every minute of it. Today I completed 'Diane' as RX'd with a time of 14:30.
I'm just getting off a program called NROL and this is a nice change-up in the gym.

Eddie Laubengeyer (#33): RX = 'as written' or 'as perscribed'...
go read the FAQ...twice!

I had a feeling Liz would be next.

Thanks #36

You're World-class, Rob! I hope we meet some day.

One of my favorites. The past couple WODs have both been outstanding.

On a different note, everyone wish me luck. Im number 3 on a waiting list for the CF Certification here in Okinawa on the 25th-27th. If I dont hear from the gym by thursday, then im out. I HAVE to get the spot.

Awwww you guys.. I figured out how to look at the CrossFit archives and spent about an hour checking them out.

I felt like I was looking at old family photos from before I was born.

Look at this one. I almost spit out my red bull. look at Tony aww. he kind of looked like Gellman from Regis and Kelly. :) hahah

http://www.crossfit.com/mt-archive2/000717.html

Just got home from working out with Erik .. so much for a rest day. I've managed to avoid the rower completely since I started CrossFit except one time.

I faced my fear tonight with some kind of tabata rowing:

I rowed for 30 seconds
30 seconds break
then he got on for 30 seconds
30 seconds for me to get back on

we did that 12 times and I wanted to kill him. The only thing that kept me going was watching him row without his shirt. That's my idea of a great friday night. Training in a private gym with a strong man.

I love Elizabeth. I can do the cleans as RXd but still can't do dips. Something is seriously wrong with that. I can clean my BW, do almost 20 pull-ups but can't do a dip?? That doesn't make a bit of sense to me. Oh well, I'll work the negatives.

"Elizabeth"
**Exception** no rings, substituted bar dips (3 for 1).

Time: 22:39

Cool vid. That guy was so cute. Chris was great too ;) He seemed so happy and excited.

If I had one wish it would be for Rob Miller to be my coach.

I agree Allison.. ROB is THE COOLEST CAT.

so as luck would have it I did Christine on the rest day, and she smoked me. So yesterday was supposed to be rest for me but I did Diane on my lunch break and wondered, what's next? Great follow......AWESOME!!! I'm skiing on Sunday. That should be funny!

So I did Christine on the rest day.
Then I was going to rest but did Diane on my lunch break and wondered what would follow? Great follow! Except I'm skiing on Sunday which should be fun on my toasted legs!

What's happening everyone...pretty new CFer here with a quick question.

Why is it that if you can't do a muscle up, then you do pull ups and bar dips in a 4:1 ratio, but if it's just ring dips you're supposed to do, you do just 3 bar dips for every ring dip RXed?

Thanks...

AllisonNYC -
the thing to do to be a better dipper is all kinds of presses, at least that is what seems to work for me. I envy your pullups ;-).

Late night WOD from yesterday

M/27/165#/5'9"

CFWU x 2 (-dips) +10 x tuck jumps

Diane
21-15-9
225# Deadlift (scaled to 205#)
Hand-stand push-up (kipping, the good kind)
Time - 8:47 PR

BTW, if anyone in the Calgary area or going to be in the Calgary area hasn't stopped by CrossFit Calgary, I recommend you pop in for a class. Brett Marshall and the rest of the crew there are awesome. I was in town for a few days with my little bro (he'll be starting CF now) and was greeted with a warm welcome just dropping in out of the blue. All in all a great time was had.

-Trip

random question:

so generally with most lifting workouts you give your body at least 48 hours to recover... with the posted crossfit workouts it seems that the workouts are coordinated on certain days so that you're not working the same muscle groups everyday but there are still times where my pecs/shoulders/etc. feel pretty trashed but then the WOD calls to work the same muscles the next day...

is this potentially bad? how much recovery time is needed? any other random answers/info would be helpful. Thanks

Does anyone else find themselves reading the comments section just for Bingo's commentary? I had a feeling we were going to get back to back "girls". 3,2,1... go!

drak89,

A huge benefit of Crossfit is building up your tolerance to lactic acid. To do this, the workouts usually cause your body to release huge amounts of lactic acid (go figure). Lactic acid is a big factor that can cause soreness after a workout.
Therefore, when you start doing Crossfit, for the first time or after a couple of weeks of not doing it, you will be very sore for a while. Eventually, your tolerance will build up and you will not be quite so sore (no promises). Crossfit is not designed for bodybuilders, it is designed for strength builders who often end up with great bodies.
Don't push yourself so hard that you get injured, but there has been studies that indicate working out while your sore increases bloodflow to the damaged muscles and can speed your recovery. But don't take my word for it, do what is best for your body and be safe!

A general note/request from a fellow Crossfitter:

The main page comments are now up to 600 to 800 or more per day. By post 49(this one) there have already been 5 posts with Diane results. Those should be posted on yesterdays comments.

This serves several purposes:
1. Easier to find when it comes up again, and you click on the last time for your previous results.
2. Keeps the already cluttered comments a little less cluttered.

I have other pet peeves regarding the comments, but this is one of the bigger ones. Carry on.

I'm pretty sure there's another thread for a post like #52, and I think it's on another message board altogether.

Unless I'm missing the joke.

Jim Bob,
It was just a polite request, as I have no desire to be a mod on the main page. And it is a sentiment shared by others. Thanks for the productive reply, it means alot coming from a fake name/email address. Yet more clutter to wade through(including my own reply).

F/44/5'/114#

8:38 - 85# squat cleans, each rep started from the floor. Ring dips with rings turned out and away each rep.

Long time since posting, had BAD case of tennis elbow. Wanted to share what works to get over TE: Had two cortison shots, didnt work. Ice, heat, meds, still no joy. Started massage on my own. Two times a day, at 1st it hurt, but then loosened it up. Cont. w/ stretches (wrist up & dwn). After two solid wks of massage & stretch, I'm now back !! Lifting no pain, have yet to do pull ups (will be the real test) so anyone who gets TE, give this a try (my Doc wanted me to have surgery !)

So much hostility today. anyway...

27/M/6'1/211.5#

my girl 'Liz'

Ok, so I started the clean with 155 for the first round and then had to drop back to 135 in the second round. Regarding the dips: no rings, so they were tripled, which was a fun challenge.

Time 23 min 15 sec

On another note,

Every time I finish a workout I always wish I had done more or pushed it a bit harder. These short but intense workouts cause a bit of anxiety, so I rush to get through them. But when I'm done, I never feel like I've done enough. I guess there really isn’t a question here, but I never get that same feeling which comes from a 2 hour weight session (not that I’ll ever go back to that stuff)… it’s just different I guess.

Next time I'll make sure to really get low on every clean. On a plus note however I did feel a bit nauseated after.

Dan

20/M/6'2"/189lbs

Did it 2 days ago, it kicked my ass !

No rings tho, so I had to sub with regular dips + a 12kg db.

Elizabeth : 16'50"

cleans were rock bottom ^^

last time doing elizabeth using hang power cleans and ring dips I had 10:57 min
today, doing the same 7:13 min.
Next time I will do hang squat cleans.
Be kind to each other and have fun, Johan

btw JRock, just found your video's on MYSpace.com. Nice. Enjoy your comments.

Elizabeth Standings/stats

--------------------------------------------------------------------------------

Elizabeth Rx'd top 20 (from a total of 111 logged online):
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Matt Chan 3 mins 34 secs M 30 200 FRCF
[2] miguel flores 5 mins 12 secs M 22 175
[3] George Mounce 6 mins 29 secs M 31 175 Solo
[4] Ricky Frausto 7 mins 20 secs M 30 150 CrossFit Omaha
[5] chris ewanowski 7 mins 40 secs M 36 185 None - Charleston SC
[6] Matt Doyle 8 mins 12 secs M 29 165 Vancouver
[7] Joshua Negley 8 mins 15 secs M 30 187
[8] damon stewart 8 mins 24 secs M 31 168 WasatchCrossfit.com
[9] Owen Satterley 8 mins 46 secs M 28 190
[10] scott pauly 8 mins 50 secs M 42 190 tba
[11] Chris Ramirez 8 mins 56 secs M 23 203 Solo
[12] Aushion Chatman 9 mins 8 secs M 29 195 CF San Diego
[13] freddy c. 9 mins 14 secs M 43 185 Crossfit One World
[14] Michael Karnowski 9 mins 24 secs M 25 183
[15] John Schneider 9 mins 26 secs M 29 180 CrossFit SoCal
[16] Kristan Clever 9 mins 30 secs F 26 128
[17] Trevor Thompson 9 mins 35 secs M 20 160 Solo
[18] Michael Sullivan 9 mins 45 secs M 37 185
[19] Mike Lane 9 mins 45 secs M 43 146 Solo
[20] Jeremy Jones 9 mins 47 secs M 29 210

Median Time All Rx'd: 11:12

Women As Rx'd:
Position Gender Approx. Age Bodyweight CF Gym Affiliation Time
1 Kristan Clever F 26 128 9 mins 30 secs [570]
2 Dina Mendola F 36 123 CrossFit Milwaukee 14 mins 59 secs [899]

Women All:
Position Gender Approx. Age Bodyweight CF Gym Affiliation Time
1 Becca Wells F 27 0 WasatchCrossfit.com 6 mins 53 secs [413]
2 Kristan Clever F 26 128 9 mins 30 secs [570]
3 K Rassau F 37 206 9 mins 42 secs [582]
4 nadia shatila F 30 108 10 mins 53 secs [653]
5 Dina Mendola F 36 123 CrossFit Milwaukee 14 mins 59 secs [899]

I've put the entire list on the home login page of LIA:
www.LogsItAll.com/login.asp

Matt Chan's top time is amazing - the link to his online logbook shows his other entries and workouts logged - pretty cool.

-bill patton

30/m/180

OK, so not as Rxd...hang cleans instead. 6::21

With only a few days left in the sandbox we are varying our WOD's to include the not so common workouts. Two days away from "The Bear", take two. Failed 5th round 5th set two weeks ago (Freddy C. you're an animal to finish with 150!). So long story short, trying to save my legs for the upcoming take two.

Get ready for Fran

Get ready for Fran

M/31/6'3"/284lbs

Elizabeth 14"58'

did power cleans with 135
couldn't do ring dips so did negs on bar

Can't feel my arms anymore?

34/M/170

Elizabeth- "Exactly as Rx'd"
10:26

Great timing! I got my Elite Rings this week. Substituted 95lb for cleans. Ring dips were on the machine with 112 lb of assistance. Time: 13:29.

AllisonNYC,
It does make sense. I'm sure you've heard of crossfitters doing 30 pull-ups but can't do a muscle-up. The load it's mostly in the triceps. Focus on those triceps and I'm sure you'll see results.

F/37/5'6"/140

11:08 - 55# for 1st 8 reps then increased to 65# for remainder; jump ring dips

M/40/5'11"/195

15:39 - 105#; ring dips from sitting position, heels on ground

Note: didn't do full squat cleans--something to focus on more next time.

I love Miller but the moustache is unforgivable.

As rxd: 14:40

My first time doing full squat cleans. I love it but definitely room for improvement!

M/51/205

Holy cats......finaly worked up to doing the prescribed weight....bar dips 3 to 1...this one took some time. Shuffled on through .....29 min 54 sec.

You young'ns do real good.

41yo/f/160
masters swim club 1 hr swim approx 2500m
Elizabeth modified 7:16
65# from the floor deep squat full cleans
dips feet on floor hand on bench-arms toast from swim

M/53/184
Holy crap was that hard! Have not done this one for a long time and Elizabeth kicked my ass.
As reqired:6:50

Hip issues, no clean.

Subbed pullups; scaled.

15-10-5
Pullups
Regular Dips
Time: 06.00

AllisonNYC:

pullups vs. dips difficulty:
1. It's easier to see your muscles on the pullup, but on the dip they are behind you.
2. Pullups are more "intuitive", less complex maybe?
3. Kipping is more often used on pullups, and swinging on dips while your body is on top just makes it harder since you are balancing above the handles.
4. If you do high ROM dips, they get REALLY hard (shoulders below elbows)

WOW!! i got a comment from AllisonNYC!! this is amazing. i was just excited to get coached from Rob the fact that they posted the video is unexpected and fantastic. Rob had me holding that bar for like 40 mins! truly an amazing coach, that guy, great person.
i had made my own shirts for the seminar (cause im a dork) 1 said:
sure i crossfit from Strength/Power/speed/cardio/stamina/flexability/coordination/accuracy/agility/balance....but i mainly crossfit for AllisonNYC!!.
so naturally im elated she commented.

chris you are smooth my friend...haha

Rob Miller for president

25/m/185/5'9"

14:25.... and sad about it

viva la revolution!

can't do Elizabeth today, no barbell at home. going to do Navy Seal WOD...10k run, 25lb ruck sack...good times!

Age=28
BW=187

As rx'd. Full clean squats and full ring dips.

9:56 mins.

http://stevesclub.typepad.com/

as rx'd 16:03

15:27PR vs. 16:02 last time using the same weight (85#) for the cleans.

13:03 about 45 seconds off PR. Not too displeased given I am still fighting mysterious injury and I biffed a clean towards the end of the workout.
TK

CFWU X 3, 15 reps, pu for dips
11,5,5 clean 105#
63 band assist dips
5 clean 105#, 5 clean 85#, 5 clean 65#
45 band assist dips
9 clean 65#
27 band assist dips
14:56
felt tired from the start, maybe because of yesterday

47 yom 160#
as rx'd 14:54 (:34 secs off my pr)
Squat cleans killed my legs after yesterdays snowboarding.

Scotty: I get a little tennis elbow myself. Years back I was told the only way to stretch a tendon is to push on it, so I am a big fan of deep elbow massaging. After a ton of pull ups, KB swings, etc (think filthy fifty), I need some major elbow rubs!

Bill Patton- where are you collecting that info? I've seen you post like that a couple times and just wasn't sure what it's for.

#86 -

http://www.logsitall.com

Ok, I'm really starting to fall in love with Rob Miller. Love his teaching style!

CFWU
As rx'd 10:04 PR
I think this was the first CF workout I posted (070905). My time was 29:17. Thanks to Coach and everyone else who makes this such a great program!
M/47/195/72"

Shanno, thanks, that's interesting. Why is it popping up here, as well? I'm just curious, since I was not familiar with this. I think I recognize some names on there. It is just for people to compare with others?

BW 172

as rx'd w/ full squat cleans

10:08

Earlier posts referred to Greg A's "Elizabeth" videos. FYI: http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.wmv (Greg & Annie)

I think so. Not sure. I know I log in my times on there, when I remember, so I can see where I stand with the other ladies. I also keep my workout journal with all my times and stuff in it. But it is nice to have it right here on the computer.
Not sure why it's here on the boards, maybe someone else can answer that. It is a cool program though.

M/39/185

Not quite as rx'd because of time constraints. Did regular dips, not 3 for 1, and ended up doing power cleans for the last five reps on the final set. They were killing me anyway and I was only doing three full cleans before dropping the bar. Had to race off to get my daughter after swimming lessons. Some excuse, that.

14:10. Last time I did Elizabeth, 19:10, but it was as rx'd with 3 for 1 regular dips. Need to get some rings.

More better faster

18:53. Got a little lazy on the depth of the cleans towards the end.

RX'D
6:20

ALMOST PUKED

Will have to sub negatives on rings.

Question re: negatives on rings. Every time I do these, I get bruises on my mid-outer forearm. Any ideas of why this might be happening? Is it normal? Suggestions are much appreciated. I've watched the video clips about a million times, and it feels right, but thought I'd ask some experts. :)

44/179

11:53

Full squat cleans & ring dips

Woah. Missed that whole 3 bar dips = 1 ring dip. YIKES. I guess I will go back to the gym and do it all over again!

~ 28 minutes; all broken sets; 95#s.

Thank God for the Greg videos.

Rock it.

Old guy newbie, here. Did modified Elizabeth: 95 lbs (2 25lb disks + 45 bar) and regular dips instead of ring dips. Totally spent much?! Took 28 minutes, for a 57 year old. Sure wish there was a weight coach in Tucson area. I watch the videos closely, and they are very,very helpful. But there's no substitute for an knowledgeable and experienced eye. Loving this CrossFit business!

Need to mention that I did not have rings so I used a dip rack...I am sure that this improved my time.

Comment #100
WE may be long in the tooth but not ready for the rocking chair...old guys rock!

first time with Elizabeth
don't have rings, so just did regular bar dips

time: 26:17

25m/248/6'3"

20f/174/5'6

WOD
time 11:58

clean 115

slow time due to the fact I'm a wimp..I'll get back up there eventually

M/35 yrs/155 lbs

Elizabeth scaled with 115 lb Cleans

10:03

Puked after workout.

Excellent!

16:54 scaled to 115#; ring dips as rx'ed. Good form on the squat cleans, a2a. First time doing ring dips, a whole new experience. Get this: my friend Josh got his rings on Thursday and I suggested that we give Elizabeth a go today. CF syncronicity, eh? BW:168 Y/A:59

6' 190#

1)5.12m
2)5.43m
3)4/08m

t)15:05m

as rx'd. squat cleans. power clean to front squat a2a. uggh. Much worse than power cleans

sjhaessler: I found this threat on the message board- maybe this will help you find some workout companions! http://board.crossfit.com/showthread.php?t=16518&page=1

I just saw a youtube video posted yesterday of CF OneWorld's page explain a bit about what CF is and does for you. I emailed a link to my fam with an email about why it's become so important to me. In case anyone is interested, http://www.youtube.com/watch?v=6pqBNPNcR9c

100, sjhaessler: nice lid lifter, welcome aboard.

16:04
subbed 105lb cleans

first time as rx'd

TIME - 14:27(PR)

WU
PCS w/ 0ly bar ring dips
WOD
95# PCS AtA
15:34
Big difference going full as to 1/4 squat

First time posting...
Hello everybody I'm Dan : 25y M, 5'9, 205
I started crossfit 2 months ago to the day. Great results and lots of fun here with my training partner Tattoo Nicky.. Special thanks to Spider Chick for the delicious treats you sent out to us.

10 Cleans @ (115#), 11 @ (85#)
63 Dips (15)
15 Cleans @ (85#)
45 Dips (15)
9 Cleans (85#)
27 Dips (15)

23:14

2 sets of 25 situps
Cleans need better form

Elizabeth! 31:11 - first time to do ring dips. Could do 5 or 6 in a row. By end of year looking for 21 ring dips, 21 pullups, and 1 upside down pushup!

I think I tore my meniscus. My left knee is snap crackle popping and in limp inducing pain.
I've been crossfitting pretty steady for 4 months and have had unreal results. (A nurse who was giving me a physical the other day asked me if I was an athlete because of my low resting heart rate. It was in the 50s.)
I'm going to the doctor next week to confirm my suspicions. So, anywhoooo. How have those of you suffering an injury dealt with it so that you wouldn't lose all of your hard earned fitness?
Squats are out - Cleans are out etc. I can still kip fine. I can still do barbell swings and all upper body stuff. Should I just do that until recovered? Or is there something creative that I'm not seeing as an option?
Thanks in advance for any advice or recommendations.

30/m/190

Full squat cleans
3:1 bar dips (no rings)

17:09

44/M/6'/185

TIME: 8:39 AS RX'D

DID 135 POUND CLEANS FROM FLOOR WITH NO TAP STARTS.
DID JUMPING MUSCLE UP TO RING DIP POSITION. DIPS WERE FULL LOCK OUT THEN RINGS TO ARM PITS. DEEP.

THE MUSCLE UP TRANSITION IS STILL A STICKING POINT. I'M SOOOO CLOSE I CAN TASTE IT.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Jodi (F/29/105)
Mobility Drills

"Mini Competition"

Squats
45x1
85x1
105x1
120x1
135x1

Bench (Paused)
45x1
65x1
75x1
85x1

Deadlift
135x1
185x1
225x1
260x1
285x1 (5 pound PR)

Everything felt better than Wednesday. 285 was harder for me...could be because it's getting heavy or could be because I'm practicing in the shoes I have to wear at the meet and that adds about 1/4 inch to the lift. That little bit can make a big difference. Either way, still totally stoked and am sure I will get the 290 next week. :)

as rx'd 6:41 pr

all full squat cleans

The other day when "Cindy" came up there was some talk about 34 rounds in 20 minutes.

Well I did a little research and here ya go...

Enjoy...this guy is a freak

http://www.youtube.com/watch?v=GAuP9Llm2hE&feature=related

Legs are still screaming!
Did 100lb. Cleans and bar dips with heels anchored in front x 3. Time of 13:54.
Cleans were light to work on form (never did them). Toward the end, they were not very deep. Oh, and 135 dips of any kind suck! Mission tomorrow, I hope I can drive!

Last month in the Sandbox!! WooHoo!

as rx'd
full squat cleans

16:09

not my best showing

33 187 m

7:23 as rx'd

PR by 3:29 from November 25! Pleased.

~J~

Have the flu right now so today sucked. Used 100lbs for cleans. Didn't time it but about 15min.

# 111 DanOfTheDesert,

WELCOME!

EXPECT GREAT RESULTS WITH GREAT PEOPLE.

THE LEARNING CURVE IS ALWAYS STRAIGHT UP.

ROBERT S.
TUCSON, AZ.

19:35

First time doing ring dips, so it was tedious.

Did power cleans. Didn't feel right doing this many full cleans without bumper plates...felt it was a safety issue, especially when I get lightheaded.

Still a nice pounding on the body!

32/male/165

as rx'd 19:17

Gym was crowded with all of the New Year's resolution folks so I couldn't put the bar next to where the rings were so tranisitions were long. Cleans were full squat.

1st time at this i think...

33/m/75kg

17: 40

12:46 93# better than last time. but not better than last last time

1st time as rx:
25.33

33M / 191# / WOD #233 / CFT 845

I'm back from my 2 week break. Thanks to Clair Davies' book on Trigger Point Therapy. After only 3 days of self-therapy my "patellar tendonitis" has faded.

CFWU, then "Elizabeth"

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

16:33 (pr)

36/M/170

My second time doing Elizabeth. Did it at Gold's Gym Ballston, Va., this morning. I'm definitely getting better on my clean technique. I still lean my torso forward at the bottom of the squat. Need to open up the hips and drop straight down. I scaled the weight to 95# and did hang cleans (hamstrings a bit tender from Diane) instead of off the ground. Oh, and did 3 parallel bar dips for every prescribed set of ring dips. Awesome workout. Time: 16:32.

M/42/170/70"

20:50

Clean - 115# (21 15 9)
Reg Dips (63 45 27 - no asst.first set )

First time.

buy rings

bw 170

subbed reg dips for ring dips

6:59

+ 20 lb weight vest

Great workout, I love cleans.
No stopwatch today. I did the dips on a dip bar rather than the rings.

First workout posting.
M/26/5'11/194
Elizabeth as Rx 10:35
THis was my second time with this workout. It was just as aweful as I remember. I improved my time by 1:25 though so that is cool.

26 yom 6'2" 155#

21 x 115# full squat cleans (butt to ground)
84 bar dips
15 x 115# cleans
60 bar dips
9 x 115# cleans
36 bar dips

26:17 ...brutal 4:1 bar dips (no rings)

32/F/5'10/153#

A few minutes longer than last time, but first time doing Elizabeth with ring dips instead of a 3:1 bar dip sub.

95# full squat cleans; full ring dips
17:34

"Elizabeth"

Full Squat Clean with 95#
Negative Dips Lock out to deep dip slowly

15:30

Can't describe how happy I'll be when I can do this with real dips. Thank you for the advice on getting them people!

Eeek. First time with 95 and the squat was killin my legs! :)
Done at CrossFit South Brooklyn after coaching the class through the same WOD. They stayed after to watch and cheer me on. I think I freaked the new girl out. She said "that barbell is almost as big as her!" heheh

I feel like I want to do a better job just to be a great example for them. It's really cool. I want to give to them what my coaches and the girls have given to me.

I felt SO great when the girls I was coaching got the clean. It was awesome to see how excited and proud they were and to know that I helped them! HEAVEN.

Chris #76: hehehe That's awesome. I'm flattered. I'm also jealous that you got coached by Rob. You're a lucky duck. I saw your excitement and it remided me of how excited I was at the certs. I felt EXACTLY the same way about things not seeming real when I was in SC. I had to pinch myself a few times. Keep spreading the CrossFit word in your globogym. There are lots of people whos live you can change there. I'm happy for you. :)

#70 Tom OB: Robs moustache is the stuff. Stop hatin' ;)

36/m/235#

Assisted ring dips (shoulder injury)

not quite full squat cleans.

9:31

I learn something new every day. I did not realize that you should triple your dips when you do not hace rings...time would have been much higher...oh well still felt like I was going to puke.

cfwu x2

"Liz" asrx

11:28

thats two very tough ladies to tame back to back.

40/M/175

I felt very sluggish today, but the cleans were super deep, so at least my form has gotten a lot better. No rings, so I subbed bench dips with a 45# db.

Time: 13:43 (not happy)

Power cleans and regular dips
14:41

I didn't triple the dips.
Didn't know about that. I do suck at dips though.

44/m/158#

No rings, so ran 5k and then

Scaled Elizabeth:
sub'd 115# cleans and 2x bar dips for ring dips

8:43

Given that time compared to others, I should probably sub 4x bar dips, or better yet, order some rings and up the weight on the cleans.

I am a 29-year-old man
I have a mass of 77.5 kilogrammes
I am 170 centimetres tall

I did Elisabeth with 95-lb squat cleans.

My time was 16:03.

M/40/6'3"/214
Burgener wu x 3
"Elizabeth"
Brand X Pack:
95# Power Clean(working on form)
Bar Dips 2X (Jumping Dips)
16:10

39/M/5'10"/195lbs.

"Elizabeth" scaled and modified.

9-6-3 reps of 135lb power cleans and ring dips in 9:04.

Absolutely cleaned my clock. Ring dips are friggin' brutal! I got my rings last week and the most I've done at a time is 1. Today I managed them in 3 rep sets with the last 2 reps looking pretty ugly. I'm not quite strong and flexible enought for full cleans yet.

28YOF / 122#

Elizabeth as Rx'd
95# squat cleans
ring dips

9:01

This video is awesome! Chris, you are a funny guy, and you cracked me up with that line about "infidel, insurgent-style" training and the bit about your kettlebell girl. That is great stuff.

Rob, top quality as always. "You're a lurker!" Ha ha ha.

Thanks for the lesson and the interview.

12:50 today

This is brutal after yesterday...egs and back are smoked

m/32/175lbs

"Elizabeth" w/ 115lbs and full jump/squat cleans!

r21=6:17
r15=12:33
r9=16:17
P.R. by 1:06 vs. 11/25/07

115lbs full squats, but not all were jumping when tired. No breaks just keep after it. Did have some caffeine (tea) 1/2 hr before workout. Felt strong and ready beforehand.

Anthony (M/29/170)

BJJ for an hour, practised my defense against triangle, mount, rnc, and body triangle (especially combining RNC & body triangle). Learning some wicked tricks to escape, strength & conditioning are feeling awesome.

:90 Grappling practice

500m Row
Burgener Warm-Up
135x3

WOD
:10::58

Finally got a good nights rest last night and felt good giong into this one. Opted to do it slow and work on my Cleans, but still had some Power Cleans sneak in there. Slow or not, this left me waisted! But Cleans felt pretty good so I'll take it.

Get some, Go again!

As Rx'd
Burgener WU x 3
"Elizabeth"
Double bar Dips(no Rings)
Jumping Dips(2x)

f/37/145

definitely not as rx'd, but feel awfully sore today

65lb power cleans
bench dips
6:41

M/34/185lbs

135# Squat Cleans
No rings, subbed bar dips x3

R.21/63=10:09
R.15/45=20:27
R.9/27=26:47

Gotta get some rings

M/37/185/70"

Elizabeth

21-15-9 reps of:
95lb clean and jerk (misread instructions)
ring dips (assisted)

The added jerks made the dips almost impossible.

19:24

M/31/188lbs

Elizabeth - 95lbs cleans - jump dips

11:30

After Diane yesterday, a little bit sore, plus didn't have much time to finish

CrossFit warmup x3

Cheers
Sean

83#'s full squat clean
10:07 PR finally getting my dips!

Time 8:48

11:07 w/ full power cleans

as rx'd 135 lbs
3:1 bar dips (63-45-27)

24:20 (PR)

Beat previous time by 4 minutes.

19/M/172#
Elizabeth as rx'd - 15:57

Once again, i got beat up....didnt have rings, so i did bar dips but multiplied reps by three (63, 45, 27)

cue the karioke machine.........
----Evil woman, don't you play your games with me
Wickedness lies in your moisten lips
Your body moves just like the crack of a whip
Blackness sleeps on top of your stray bed
Do you whish that you could see me dead
Evil woman, don't you play your games with me----

'The Girls' around here, are a rough bunch of ladies.

-Elizabeth: 22:04
-Cleans: Had to play with weight a lot, and lost a bunch of time. 65, 75 & 85lbs seemed to be about my limit for now. :(
-Dips: Have to sub bar dips & use assistance. Compensated by going down as far as possible. 80lbs assist.

-Treadmill, .5% incline, 2mi.: 15:52

21/M/173#

19:20 Rx'd (3:1 bar dips), full power cleans
5th straight day...body is hurting

21/M/173#

19:20 Rx'd (3:1 bar dips), full power cleans
5th straight day...body is hurting

m/33/175

Scaled cleans to 95#.

First time using my rings I got for Christmas. Now I understand the 3:1 sub!

15:16

23:47 as RXd

Lots of weird looks at my globogym and one "why not just use the dip machine instead of those things?" ... he's a believer now as he cant do two ring dips in a row :)

In the house,

Just found my post from last Elizabeth. Turns out I did it with 95# last time but with ring push-ups in 20: something.

About a 5 minute improvement. cool.

M/17/5'10"/180

Did 2x bar dips with 10# assisted instead of ring dips, never done cleans before so i only did 65# on the bar.

~24:00

I'll be doing "Liz" later tonight. I have to digest this IHOP brick breakfast unless I see it come back up.

For those of you who don't have rings, here's an answer to your budget:

1. Get an approximate distance of the bar you will be hanging from.
2. Go to Home Depot and have a pair of chain links cut to the distance you just measured
3. Buy some large - the ones used to carry multiple grocery bags - caribeaners and make sure they can go through the links in the chain.
4. Buy some smaller caribeaners to hook into the bottom portion of your chains.

Go to the gym, hook the large caribeaners over a pipe and use the gym's handles for the cable machines as your rings. Viola! You now have a cheap set of rings. If rubbing your arms on a chain is uncomfortable, buy some PVC pipe and cut to length where your arms are rubbing. Slip the chain through and continue on.

28/m/187

21:13 (PR by 4:53)

Decent day today. The cleans really take my breath away! No headaches today - so I was able to keep the intensity up.

Scaled to 95# cleans

10:53

22/m/170

21-15-9
Power Cleans
Ring Dips

9:06

I forgot to post to yesterday but I was able to do my first muscle-up yesterday and was able to do about 4 of them. I was stoked.

12:32, 96# squat cleans and ring dips. Last time I posted a result was 15:58 with the same sub. Can't believe the improvement. Still clearing out the remnants of a headcold.

Elizabeth as RXd 9:19

49/M/220
21-15-9
Power Cleans 115#
Regular Dips

18:30

11:52 Sub 105 lb Power Cleans

130# clean. 22.02m

26/F/115

Started with 75#x7reps then switch to 65#
Did assisted ring dips

11:45

Not so happy with my performance today, that what I get after heavy night of drinking and kareoke.

M/30/170#

21-15-9

135# cleans
Regular dips

12:05

25/M/6'2"/205

Dear Elizabeth,

I'm breaking up with you.

Love,
Steve

**Full squat cleans 1/2 at 95, 1/2 at 75
**Regular Dips 42,30,18 1/2 assisted

17:37

24/m/200
As rx'd 10:16
Did it in 17:18 last time, so I'll take a 7 minute improvement.

29/M/175

11:36
1 min. slower than previous, but an increase in weight from 95# to 115#, this time.

m/23/6'2/218

As Rx'd: 17:28

38M/175

subbed to 100 for the full squat cleans
dip bar attachments have not arrived yet, so subbed decline DB bench.

9:20

Nice job today Clovis! and Dan, welcome to the CF experience.

stay safe all

24/f/5'6"/146

95 lb power cleans, bar dips

Time: 16:37

cfwu w/o dips
power cleans, otherwise as rx'd... next time will do full squat cleans
12:14

46 198

power cleans reg dips
7:05 very slow

13:25 as rx'd which is off my previous best of 13:24 - one second but today felt much slower. My cleans started out good for the first 7 reps and then everything singles for the remainder and there were alot of ugly ones. All full squat cleans but I was terribly losing midline on the way up. Too many dropped reps and had to tighten up the plates a few times which probably cost me a pb. I went to bed last night thinking I'm sure coach has punished the posterior chain before with Diane followed by Elizabeth. If the CF gods are listening/reading I'd love to see "Annie" tomorrow and not D-Diane,E-Elizabeth,F-Fran

4:58

all power cleans, full depth ring dips

31/M/190
21-15-9 scaled to:
115lbs cleans
bar dips
10 x 500m intervals on C2

Did not get to Diane yesterday so combined yesterdays and todays WOD, but went lighter on the DL's and cleans since all I have is a 45# bar...

21-15-9
DL 45# bar, HSPU (~1/2 depth), Clean 45# bar, jumping ring dips

11:13

Rd 1 - 7:46
Rd 2 - 15:19
Rd 3 - 19:16

Accidentally did hang cleans, but today was the deepest cleans I've done. I am finally going all the way down.

I just started Crossfit-there aren't any crossfit gyms around here for about 150 miles so I doing it on my own.

As Rx'd 18:54.86

Awesome workout

m/45yo/6'0"/275#

new to cf about 3 weeks, loving these workouts beats the heck out of the traditional stuff.

cfwu x 3 (only half the dips)
elizabeth scaled
21-15-9
95 cleans (full squat on 38 of 45)
no rings plus can't do
bar dips 32-23-14 assisted (rx'd x 1.5)

15:44

looking for some help, have problems with wrist racking on cleans, can't keep more than 1 to 2 fingers on bar and very painful. any advice as to how I can improve the flexibility in the wrists

I have a small fracture in one of my wrists, but I was able to scale down the weight and do the full squat cleans today. I was wondering though if there's anything I can substitute for the cleans that won't be so harsh on my wrist?

Thanks.

Scaled Cleans to 95#, after all the squats I've done lately: Legs..... can't..... keep...... up.....

15:33

AL

26/M/192
9:42 but I need to go deeper when doing Cleans
got 4DU's today and finally getting the rhythm down for them!

Jeeeezus..

CFWU as rx'd 18:30.

No rings so did 63-45-27 dips. As one can guess, all sets were broken.

Couldnt really feel my legs as I made up michael the day before yesterday.

46m200#

I just love the way Crossfit to exquisitely exploits my weaknesses. Take today, did with full squat cleans for the first time (only been able to do them for a month or so). more than twice as long as my power clean version of this. killer. I was reduced to 3 reps then rest, but I made it. let's do it some more!

as rx'd: 22:49,
previous time, doing power cleans: 10:01

42yom 188lbs

Elizabeth (modified)
95lbs Clean, 3 for 1 Dips.

Time: 16:47

Then practiced kipping PU using Adrian's method from yesterday's vid. It's good stuff. My kipping has gotten pretty good in the last 2 months, I just wanted to see if I could get an edge with some other method of teaching.
My big breakthrough came when Anthony Bainbridge from CF Fredericton told me to "push out and back" at the top before coming down. Man! what a difference!..

20/m/161/6'1

First time doing "Elizabeth". Scaled it down to 115lbs on the squat cleans. And 42-30-18 dips between counter and table in kitchen. This whole workout must of took me an hour.
I realized I have to stop trying to do as rxd until I'm fit enough. Maybe I am fit but compared to what I see people post on here I feel like a guy that never worked out before. From now on I'm going to give it my best and reach for the PR's. Maybe I am improving already, I've been doing this for about 2-3 weeks now but can't compare because I haven't had any workouts repeated. I'm also going to start timing myself even if it doesn't ask for it in the WOD to compare in the future. One thing is for sure I either am giving it a half ass effort or I have superior recovery because unlike others who 'can't walk' I'm usually out the same day n next doing what I have to do. Ok enjoy the mental agony you put on yourselves can't wait for tomorrows wod. P.S- Can some people give motivatations for doing these workouts other than training for a job, looking better, living lonver or something like that. Does any1 do it for the sake of the exercise alone like I do? I am making this a part of a lifestyle any1 else?

I don't like Elizabeth, she's mean...

Elizabeth:
55# full squat cleans (working on form and have a sore back)
Dips on a bench

9:12

I broke my tail bone last year snowboarding and I aggravated the muscles surrounding it again last week doing front squats. Trying to nurse it so it doesn't get worse. :(

Gnat

46 / 172

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

19:34

Must of took an hour. Did with 115lbs and did 2:1 for the ring dips between two tables. First time doing cleans

M/51/206/74"
22:00. 95 lb full squat cleans. Bar dips of 42, 30, 18. One of these days I'll be able to keep up with the grownups.

Started with a nice 5.5 mile run outside this morning (aimed for 10K but my run route is just short)
> 41:16
The 15-20mph headwind was a real challenge on the way back. TMOE disputes run.com's accuracy so I'll knock of 0.3 miles and settle with about a 7:45 mile.

Then went toe-to-toe with "Elizabeth"
> 7:25
Round 1 cleans were squat cleans. Rounds 2 and 3 I converted to power cleans as my knees are still feeling a bit tighter than I would like. Next time I'll do it fully as RX'd. Blew through the ring dips - I love having my own rings!

54/m/158

scaled cleans to 66, bardips
8 mins

33/M/185

Rx'd at 25:01 full squat cleans and ring dips.

Not sure why, but I've felt very fatigued for last couple of days, probably just need some rest.

1st time doing ring dips, or anything on rings. Couldn't stabilize at first, could only do 2-3 reps, seemed to figure it out as I went, got up to 5-6 reps at time by the end.

I knew this would be a tough one after watching Greg and Annie forced to break their sets.

bwt: 178
no rings, so 3x bar dips
otherwise, as Rx'd - 9:53

23yom/6'2"/220

135# power cleans (wouldn't have time to do it as rx'd before my gym closed today), 3 reg dips per ring dip

13:56

dips sucked it hard, cleans were easy though. would have been much harder if doing hanging squat cleans...but i feel that 3-4 reg dips per ring is dip is worse than reg ring dips. with rings dips, my breathing is affected more, but with reg dips my arms and shoulders fatigue way before my breathing becomes an issue. oh well, i guess this just incentive to get a set of rings.

An hour of surfing this morning.

Elizabeth as Rx'd
16:40 pr by a minute

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

wod as rx'd
8:48
22/220

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

d - 29m/170

9:53 as rx'd (pr)

j - 33f/125

12:53 w/85# (pr)

Scaled to 95lb. power cleans and 1 for 1 bar dips.

12:20

I'll try as Rx'd for the cleans next time, but I don't have the stamina to do that many bar dips yet...maybe 2 for 1 next time.

M/45/157
Power Cleans 135/Ring Dips
8:44

29/M/200
Elizabeth
115lbs clean
19'20"

47/M/216

Power cleans.
9:20
Not really feeling it today, but whadayagonnadoaboudit.

m/40/160
getting over a nasty cold-first day back.
subbed dips 3:1 for rings
as Rx'd 16:40
Almost fell asleep in the shower.

As for comments 100 and 102, it's the older guys that inspire the younger ones to keep it going. I have a kid half my age explaining Crossfit to me, but my guru is a guy 20 years my senior who is still powerlifting. The fountain of youth is filled with sweat!

Oy! This hurt.

Elizabeth, scaled
21-15-9
55# cleans, broken sets - these need serious work
42-30-18
bench dips with my feet 3' up and hands on 14" bench - it looked strange
9:05

practiced newly acquired kipping pull ups - tore blister.

42yom / 147

13:31 as rx'd

Full squat cleans and full ROM on ring dips. Rings dips were easy and did not provide enough rest from the Cleans.

Post – MU, Ring Dip and Ring Pullup practice and Floor wipers

I used 65# for the clean.

Time= 18:50

First workout at Windy City CrossFit today:

"Dirty Thirty"
For time:
30 box jump
30 pull-ups
30 Kettlebell swings,16kg (12kg)
Walking Lunge, 30 steps
30 medicine ball sit-ups
30 Push press, 65lb (45lb)
300 meter row
30 Wall ball shots, 20lb (10lb)
30 Burpees
30 box jump

Sean and I knocked this one out in 22:16, good for a spot at the top of the board. I'd never done wall ball before, and it kicked my ass! That is not as easy as it may look. After the WOD I got on the rings for the first time to see what a ring dip is like. I did about five of them, which is about right for what I can do on bars. It's so nice to work out with like-minded people instead of getting odd looks, although those can be fun at times. That place is so much better than my globo gym. I'm signing up next week. Get some!

15/M/212

As rx'd 10:31

5'7 190lbs

I didn't do the WOD today. However I did do?

135LB Pushpress
10 burpees

j rock- awesome improvement!

#164 Lisa- I'm excited to see yet another tall lady in the bunch. Looks like we're about the same size, so I hope you post lots.

#217 mhollis - "the foutain of youth is filled with sweat." I love that line!

Really feel lazy taking a rest day today, but 4 WODs in 5 days left me not only sore, but with significantly limited ROM. Don't want to get injured, so playing it safe.

27 / f / 74" / 175

38/M/6'/180
75# clean
bar dips
21-15-9 = 21min

NBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNB

Pre: usual wu

"Liz"-17:43. Average HR: 153.

135# cleans: started with a few squat cleans (not good at 'em yet), realized it was gonna take longer than I had time for (gym childcare only allowed me 1 hour today)so switched to power cleans, finished with hang cleans, last set. My grip was shot!

Dips: 3:1; no rings. Started using BW; switched to jumping halfway through first set.

m/35/237
did brandx scaled back to pack for the dips 2x. Did this very same way last time. Time was 15:57.
So this time did
135# full squat cleans 21-15-9
bar dips 42-30-18
time 12:27 new PR! I was definately spent. The last few cleans were definately questionable as to how far down I went in the squat. Either way I'm happy with it. I'm thinking using the Zone Diet maybe kicking in. Been using it for a little over a week now. Is it normal to see or feel results from it that quick? Or am I just being a little to hopeful? I love Crossfit!!

12:29

95# clean
jumping ring dips

Bwt: 133

As Rx'd

8:48

Super broken up on the cleans, would love under 8 on this someday

12:46 as rx'ed.

27/f/137
Super tired today. Started the workout @ 105lbs. Did the first 21 cleans and 42 dips then stopped the clock and worked on form for the last two sets of cleans with 65lbs. Form felt better but I was pretty upset that I didn't finish the workout with the right weight. Last time did it in 18 min. Oh well, next time'll be better.

23/m/155#
95# scaled- 10:24

bwt:151

as rx'd: 9:12

cleans were the slow part, didn't break up ring dips at all...

Pre: 5 min c2, cfwu + tgu practice

"Elizabeth" as rx'd: 17:54-PR.

Full rom and a 2:15 improvement for me. This WOD is really tough on me. Post, easy 500 row cool down.

40/m/152

2nd time doing Elizabeth, first with ring dips.
Scaled the weight down to really work on form and
still kicked my but. Today was the closest I have
come to meeting Pukie.

65# squat clean
13:05

14:18 as rx'd at st. 5 after sleepless night. Get some, gotta set a goal of 10 min.

Forgot, PR by 22 sec.

Speal must be near some kryptonite. I was looking for you to say, "Elizabeth, 1:30" LOL.

Just got done with Liz: 5:50 as Rx'd with 155# cleans. No WOD tomorrow. I'm toasted from this weeks killers (legs and lower back are gone).

See you all on Monday!

J rock, Eric, Speal, Dr. E, and all CFr's.....GREAT JOB!

135 & 95lb PC (R&J)
Jeremy 9:20 almost all jumping dips
Roy 9:39 all rxd dips

m/33/70/195

7:14pr

justin 33/m/212

sub'd bar dips x3
clean 135 lbs

30:23

34 M 195

As Rx'ed

11:38
Made sure I had a full squat on every rep.

47/m/185

almost as rx'd, except my squats were Shall-Low, but the ring dips were deep

17:53

r1: 7:14
r2: 6:29
r3: 4:08

My two week goal is to establish proper, deep front squats.

27/m/168

105# squat cleans

14:20

24/m/195

cleans as rx'd, subbed 2:1 bar dips (I guess I was supposed to do 3:1 bar dips...next time) - 11:09

13:26

44/76"/192

115-lb cleans - started with squat cleans, morphed into approx. 1/2-squat cleans toward the end of set of 21 - should have used lighter weight and really nailed the form

all ring dips

22:51

pre-increasing weight squat cleans to 135, ring dips
wod-full squat cleans, biceps touching top of ring every rep-10:51 PR by almost 1.5 minutes
Thanks AFT for the push
I need to push harder to get multiple reps of cleans in every round, dips were decent, but again need more reps with less rest.

male/35yrs/190lbs

no Olympic bar...sub cleans with dynamax 20lbs

cleans w/dynamax 42/30/18
ring dips 21/15/9

11m25s

Elizabeth

15:27 rx'd

squat cleans
ring dips

As always I am amazed by the athletes and the times put up on todays WOD. Something to work up to.

m/18/185

as rx'd 12 min

40y/oM
75" 200#
done on 30+ hrs no sleep after long day at work
10:24 as rx'd

as rx'd 4.32

21m 6'6 215

Calgary Colin: I just saw your post of yesterday. There's a group of us 50+ CFers who post regularly; there's Dave (of Dave and Belinda), David Orr, John Rippon in NZ, solid CFers who ring up great results. There are others whose names escape me. BTW, what's in the water up there? Starting with OPT, you Canadian guys are amazing. Keep up the good work. John Wopat, 59

M/45/230#

as rx'd 11:55

42/f/5'6

clean: 65 lbs
bench dips

10:20

as rx'd: 8:12 (pr by a mile!)

helps make up for my suck ass diane yesterday. first time doing it on rings. i like this wod but it sure is hard.

M/46/145#

As Rx'd
(but broken into thirds)

20:10

11:45 as rx

31 yom 198
14:32 scaled the cleans down to 115, and I definitely didnt go down to a full squat. After the first 12 ring dips, I moved to negatives for most of the remainders. Wow, Im out of shape.

9:15

M/26/222

subbed bench dips for rings. 3 to 1.

Approximately 25 minutes. Had to really work on catching in squat. Will go for speed next time around.

Trail ran a few laps with the dog.

CF warm up.

No bar so I subbed 100lbs sand bag to shoulder for cleans.
No rings or bars so I subbed two chair dips (with feet out and heels on ground) for each ring dip.

Time: 15:39

male 24yrs 6'6 250
18:40
clean 135, did normal dips 40, 30, 20. had no rings.
cleans wernt bad. dips were hell. and i didnt even do 3x the dips, only 2x... dern it ta heck.

m/34/175

First time to do as rx'd, full squat cleans and full ring dips.

Time: 8:38

Jeff in VA 48/70"/195
21-15-9 cleans @ 135#
63-45-27 dips
Time - 24:47
(cleans closer to power clean than squat clean)

John in NY 48/68"/160
21-15-9 full squat cleans @ 90#
63-45-27 dips
Time 25:01

no access to a bar so used my 35# KB for cleans, as rx'd for dips

21-15-9

6:09

15:53 95# cleans, subbed dips on gravitron, 63, 45, 18 for the dips, increasing resistance every set.

F/33/147/5'5"

B-WU X 2 w/ 20lb bar
CWU X 2 w/dips and pu assisted 55lb
Ran a slow mile 15:00

65lb full squat cleans
Dips assisted 55lb - everything broken

15:10
Really happy with this effort - my max clean is 80lb and I had to get three shots today - so I'm feeling a tad feverish and sore.

Done!

m/39/150

subbed 95# for cleans
rings for dips

elizabeth:
13:37
totally spent afterwards.

tried to do cleans w/ 135 but could only do a power clean. i'm a bit afraid to squat under that much weight. i think once i get the form and control down w/ 95 i'll move up in weight.

i truly love crossfit.

So I didn't manage to do yesterday's Diane or today's Elizabeth due to scheduling. I let my wife and daughter go to the movies this afternoon during what would have been my time at the gym so I'm home with the other kids.

So anyway, I go into the backyard to play on the rings I've got hanging from the tree and after several failed attempts I got my first muscle-up! I'm so excited. Maybe it's a fair trade off and I'll do some catch up tomorrow.

To see how far I've come, when I first started in May07, I could do 7 pullups in a row and got 8 rounds on my first Cindy. 8 months of sweat and blood later, I'm stronger and fitter than I ever was (even when I trained and ran Ironman) and I've managed something I thought I'd never do thanks to excellent instruction/inspiration by Rob Miller and Eva T.

Coach, thanks for Crossfit!
Adam

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14:28 RX BAD KNEE
LAST TIME 16:05

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14:39

squat cleans
2x jumping ring dips (42,30,18)

Thanks!

I guess I'm a glutton for punishment...

"Helen" as RX'd
9:29 (PR!)

TMOE decided to join and take on "Fran" scaled to 65#
10:42
In his defense he had a rough, late night last night.

HHHHHHHHHHHHHHHHHHHHHHHHHH

27/175

as rx'd 10:32

HHHHHHHHHHHHHHHHHHHHHHHHHH

4:45, power cleans and rings

27.m.165.5'8
callus ripped off a few days back, waiting for it to grow back

21-15-9
BWBP
ring dips
HSPU
HCSU

not sure on time, but it was in the 20 min range

Any one know more about something called the bear complex?

Had a double date today because I missed yesterday's WOD. Elizabeth was the second of the two. I took things very, very slow because I'm watching a sore lower back and still recovering from a cold. First time doing ring dips.