Excellent picture

Have Fun, Train Hard,

Billy

Sounds like fun... will be subbing slap pushups for dips do to a torn up shoulder =)

good hunting!

sweet

It's full squat cleans isn't it? I thought I heard that once.

Before anyone asks:
Squat Cleans
Bar dips to ring dips is 3 to 1.

Squat cleans correct?

I have seen both videos but is one the proper?

Thank you. :)))

Full squat cleans!

Wow, I just picked up several diamonds about the crawl by watching the video, and swimming was a large part of my military experience. cool, thanks coach.

Have Fun, Train Hard,

Billy

Be prepared, very prepared...This girl will hurt you...Full squat cleans!

My vote is for full squat cleans.

Is a anyone thinking of going to the O lift seminar at CrossFit Portand?

I'm a few days behind on my posting.

I need to say a huge Thank You to everyone at the cert in Ann Arbor last weekend. Dave Castro and Tony B gave great presentations. Tonys talk on nutrition reminded me why I need to tighten up on eating habits. Daves talk made me think of my weaknesses and remember to train them instead of avoiding them. I have a few things I need to focus on. Adrian, Jon and Ryan were great too. I'm already using their cues for teaching the med ball clean and push jerks. They make it seem so so easy. They're excellent trainers and great guys. I even got some help with my push press and DL. Little things make a huge difference. Thank You to Doug for having us! Too bad you were so sick and being a bloody bunny.

Thank you to all the people who attended the cert. Congratulations on becoming Certified CrossFit Level 1 instructors! How cool are you guys??! It's always a pleasure to meet fellow CrossFitters and put names with faces. You're all so great.

I'm just happy I didn't fall off the box!

Doing Grindy and Quarter Gone bad with the boys was one of the highlights of the weekend even though it meant waking up with the sun :/ I get such a kick out of watching Tony B workout. Tony and Dave really do workout and they're super tough. Who knew ;)

Yesterday:

"Uneven Grace"
3:48 85# (25# on one side 15# on the other 45# bar)
Bench Press after: made my way up to 110#. I need need need to work my weakness. BP, dips and push ups Press: Worked up to 97# again. It's my PR so I was happy to hit it after all of that even though I couldn't break through. I see 100# in my near future. After uneven Grace Pressing the even bar felt really strange.

Today:

100 OHS for time
95#
25:08

That took WAY too long. I didn't even want to post it but it is what it is. My breaks were too long. Sets of ten but the limiting factor was my wrists. I took a slightly more narrow grip for the last few sets and felt much better.

It's SO nice to be able to dump the weight! Yay CrossFit South Brooklyn and your unbreakable floor.

squat cleans?

Mike,
you are very entertaining....it looks like i need to take a swim cert soon!

If you have any question about a WOD try searching the "Exercises and Demos" link. I'd say 95% of the time you will find your answer there.

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

Does the POSE running method cause metatarsalgia due to the high stresses on the ball of the foot?

So how many dips do I need if I'm doing plain parallel bar dips?

READ THE CROSSFIT ARTICLE IN THE MAY ISSUE OF MUSCLE AND FITNESS.

GAVE CF A GOOD SPIN.
IT'S GOING TO GET BIG. LETS KEEP IT REAL.

ROBERT S.
TUCSON, AZ.

Good video,
I like how Mike explained "elbow high and set the anchor then weight shift past it."
I've been working on a similar technique (called "early vertical forearm" (EVF), yes there seems to be an acronym for everything. It's much harder than it looks to co-ordinate in the water (maybe it's me?). It's good to see it broken down for visualization on "dry land."
As usual - a lot of nuggets of info in the videos.
Thanks,

# 17 Seth

Subs: Do 3 regular parallel bar dips for every ring dip prescribed.

so 63-45-27

Eva, I agree with you. Mike is the bomb! I hung out with him in Newport by the pool. The guy even does video analysis of your movement in the water.

Mike, Brian MacKenzie and Steve Neal are doing the CrossFit Triathlon cert in June. It's going to be amazing! POSE, swim technique, biking alignment and energy transfer, plus transitions between events and strategies. They're going to redefine the triathlon training game!

Check it out! http://www.regonline.com/TriathlonJune2008

im gonna hit this one early so maybe the soreness from "nancy" will not have hit me yet.

Time for bed so I can bust it tomorrow on this one!

Jake

33 m 198#

As rx (squat cleans, ring dips):

22:29

Wasn't thinking before I took off to go do the WOD....Didn't do full squat cleans. So what is that, power cleans? Whatever the case, it still kicked my butt. Forgive me, I am new....anyways, here it is.

27/m/180#
9:10

I always hear people say do full squat cleans, but then in most of the videos they dont do them. What gives?

ME lower body for me today, which is good because Ive met Elizabeth several times, and I have to say we didn't get on

Back squats 5x5
I leg 45 degree press 4x8
straight leg DL 5x5

Injuries on the mend

Back to TKD tonight after 1 month lay off

Finally able to use my rings for a WOD! Ring dips are no joke.

As Rx'd: 12:50

#25 Look at the "Elizabeth" demo with Greg and Annie. Expalins it pretty well. They do full squat cleans. There's another video of Greg but it's called "Power Elizabeth" since he doesn't do full squat cleans.

As Rx'd

11:43

BB cleans are too hard on my hands and my shoulders are feeling tired from yesterday's kb jerks. Created the following WOD:

30 walking lunges (wide steps with knee touching floor each rep) with 40# sandbag over left shoulder for 15 steps, over right for 15 steps
30 unanchored situps
30 kipping pullups

3 rounds in 9:59. No breaks on pullups, but they were harder than usual after the situps.

I just started to do the WOD at the beginning of the month (April). At first I thought they would be too easy. To my surprise, as everybody knows, they are not easy. I look forward to see the new WOD everyday now. What a great change to the old, boring body part a day workout routine. Thank you Crossfit!!!!

Gary:
Don't forget the CrossFit Warm-Up...and be sure to read the FAQ (often) and 'Getting Started'.
Nice to hear you're enjoying it!

115# cleans
bar dips: 63,45,27

21:14

33/M/191

AS RX'D

6:12

Used 115# as I have been tired and suffering lately. 13min or so which is in-line with 135# PR.

Tariq

{sigh} ...I continued to be humbled by the true grit of Crossfit.

~16:00

WU - working on clean technique with just the 45 bar

(21 set) - 75 lbs, 8 reps only - full 21 dips

(15 set) - 65 lbs, 9 reps only - full 15 dips

(9 set) - 65 lbs, 9 reps only - full 9 Dips +3 mo'

Strong on dips, fatique very quickly in the clean. Need to continue to practice good form.

m/37/5'11/208lbs

This the third time i have done this WOD

but first as RX'D

12:32

30M/600/100kg

33/M/191

Disregard comment 33

Power Cleans & Ring Dips

6:12

19:00, power cleans.

Power cleans vs. cleans

what's the difference?

Thank you in advance...

46/M/155

8:59

35/m/225lbs

As RX'd
(full squat cleans)
16:39

First time doing ring dips - what a difference!

33/M/168

Subbed e-z bar bicep curls and cable tricep extensions...Yeah right!!! Kidding! This freakin' killed me. No access to rings so I did sub parallel bar dips - 63/45/27.

17:48

Great short article ("In This Moment") to read just before tackling "Elizabeth". I'm certain you can all relate. http://www.albanycrossfit.com/

#39 Power Cleans do not have the full squat

13:10

Will knock it out after I get back from the picnic with my kids and wife. Hope for my daughter and son to catch their first fish today.

This is going to hurt after the 270 burpees i did yesterday.

bw: 183

135# power cleans / ring dips

7:52 (pr)

13:03.
Subbed sets of 63-45-27 dips for the ring dips.

165/29/m/5.9

M/36/bw 160

135# Squat Cleans / ring dips
11:18 (pr)

Did power cleans in Dec: 5:21

Crossfit Pentagon: You can cry but you can't quit!

M/41/73.5"/175

WOD: "Elizabeth"
As Rx'd, but with bar dips instead of ring dips
11:53 (PR)

I basically never specify PR because almost every single time I repeat any WOD, I do better than my last score/time/weight/reps. This one was a full 5 minutes better than my last "Elizabeth", in late January. CrossFit never ceases to amaze me.

I just got Rippetoe and Kilgore's book, Starting Strength: Basic Barbell Training, and I highly recommend it to anyone interested in bettering their lifting technique. The writing is both very clear and very entertaining, and the explanations go into the principles of body mechanics without getting lost in scientific jargon. It's just a great book.
Now if I could get Coach Rip to watch my power cleans and tell me why I tweaked my elbow this morning....

Corey, Apolloswabbie,

Thanks for your advice and comments yesterday. I realize I need to focus on flexibility as an element of fitness just like CV endurance, strength, what have you... I'm on it.

V/r,
TP

30/115lb/5'1"/F
Never done cleans before...
subbed 25 lb. for cleans and bench dips for rings
21-15-9 9:54
It's easy to get a lower time when you sub the weight and make the dips easier (must work on dips!)

Crossfit ATM
Elizabeth as rx'd (squat cleans)
8:52

CF WU x2 (15reps) - dips

As Rx'd

15:55

Last time I wasn't able to do the full 135 for cleans, so I subbed 110 and did hang power cleans. It took so long that I stopped timing somewhere around 25 minutes, so this is a huge improvement. I've gotten stronger, now I just have to get faster.

Is it ok that my hands have been numb since doing Nancy?

26/M/5'6"/165

WOD as rx'd, squat cleans and ring dips.

9:26 ouch!!! I wasn't right for about 20 min afterwords. I haven't done this one before. I love it but hate it at the same time. Much like most workouts.

27/6'8"/210

12:39

M/24/6'3"/223

Snatch (all weights in lbs)
165/1 x3 sets
176/1 x3 sets
182/1 x3 sets
187/1
192/ miss

C&J
205/1 z3
217/1 x3
222/1 x3
231/1
237/1

"Elizabeth" rx'ed immediately after
12:07

much harder than i expected... i ended up doing mostly power cleans, because whenever i dropped into the squat under the bar i'd lose my balance and have to dump it. weight as Rx'd, 17:09. could have dropped a couple mins if they'd let me do all power cleans, but i guess it's good to practice the squat clean. if i'd really gone for all squat cleans i'd be there all day, and i was under a time constraint.

JPW, #5 - when you authoritatively state that it's squat cleans, exactly where are you getting this info? The 2004 video of GregA doing Elizabeth shows hang power cleans. The FAQ says only Cleans.

Maybe you're right, but where'd you get that info?

bw 170

subbed reg dips for ring dips

6:17

+ 24 lb weight vest

36/m/230
Elizabeth
135# cleans
Dips
21-15-9
12:34

M 29/187/5'10"/nyc

Scaled back again since I just started yesterday. Subbed 60# cleans, which quickly became power cleans due to form and fatigue constraints. subbed bar dips without increasing the reps. realize now that the dips were obviously too easy given the sub, although you wouldn't know that looking at me right after I finished.

this is fun.

Girl, 24f5'6"110#
scaled Elizabeth, 45#, 15-12-9
(she did power cleans and then front squats...)
11:18

34m5'10"202#
wrist injury, still can't clean
Diane as RXd 11:47

1st time for both.

#61 - Tony B confirmed in a post some time back that "Elizabeth" is squat cleans, thus the relatively recent video of Greg doing "Power Eliz", and a proposal later that we'd see him doing Elizabeth for a time comparison of the two.

As Rx'ed, 12.40.

This lady is a love hate thing for me. Nothing crushes me faster than metcon squat cleans (OK, thrusters are close).

This is almost two minutes off my PR, I think it's time for a rest day, this is my fifth day 'on.'

Two observations - it seems never to pay off to try and pace these things. A bxlls to the wall effort to failure seems to get to the end faster, even with big rests, than pacing; efficiency somehow in keeping moving?

2nd, Power E takes me less than half the time.

Paul

#61 Gorillasoph & Girl:

JPW is correct. As Rx'd "Elizabeth" is full squat cleans, as is any WOD where cleans are specified and no other qualifier is attached to the clean. There are, in fact, two videos of Greg A. doing "Elizabeth", one with full squat cleans and one with power cleans (titled "Power Elizabeth" or something to that effect). JPW is simply pushing forward the information shared on the comments by folks with the authority to comment (Lynne, Tony B., etc.) from previous WOD's. One way to research a particular WOD is to read the comments from the "compare to" link, something I've found very helpful during my 2+ year CF quest.

At the end of the day it's still "you vs. you"; simply note which type of clean you did so that you can compare your results the next time this, or any, WOD comes up. Hope that helps.

Comment # 18- No kidding Robert:

Here's what M & F has on their website about CrossFit:

http://www.muscleandfitness.com/feature/189

Apolloswabbie: great minds...

:=)

so getting back to it after a week of being sick.

didn't get a chance topost Nancy last night so here it is

Nancy:
400m run
15 OHS

ran on treadmill @ 9.5 mph
still just starting out and am just getting the hang of OHS' so subbed 45# bar and did all unbroken sets.

23/m/197#

16:35sec

next time will do 75# OHS, but 45# was still a struggle after the run and getting up over 10 reps! need more flexibility!!!!!!!

getting my own oly set and bar tonight so when i get home i'll be doing "elizabeth" but won't have my rings with me so will sub with burpees!! ouch that will not be fun.

19:12

Started as Rx'd, switched to 115# after rep 6. Mostly sets of 3, form was really sloppy.

Did get a lot of looks when the bar slipped from my sweaty fingers at waist height on the lower... no bumper plates in my gym. BANG!

Very poor showing, first time I have not been able to get through the work out.

First Round - 21 cleans @ 135# 84 dips 11:11
Second Round - 5 cleans @ 135# 60 dips no time
Third Round - 36 dips.

Legs were really feeling the OHS from yesterday.

29M/5'9"/160

As rx'd (squat cleans)-
8:56
CrossFit ATM

34m/5'8"/170

Power clean/ring dips
11:40

"At the end of the day it's still "you vs. you"; simply note which type of clean you did so that you can compare your results the next time this, or any, WOD comes up. Hope that helps."

Well said, Sir Bingo. I simply could not do squat cleans when I first started CF. Been doing power cleans forever, but until I got instruction and dorked around with hand/wrist position issues, cleans were not an option.

The keys were is elbows as far forward as possible, fingers used for control only vice holding the bar (bar rests on the delts), and the absolutely vertical torso in the squat/catch. If that's not enough, push elbows out to reduce tension on the wrists (but keep the elbows high!).

Well, that plus the desire to learn the lift by spending time fooling around with it.

Or you could take the fast lane and pay for coaching!

Paul

46m200#

as Rx'd (yes, full squat cleans)

18:45
only my second time doing this with full squats, but 4 minutes faster than last time. the ring dips were almost a relief. broke this up into 3's and still dumped five or six times, mostly because I was reluctant to let go in the catch. When I did open up my hand, the bar land quite nicely on my shoulders in a very stable position in a low squat. but what a workout.

Post #2 (Eric), question on subbing slap push-ups.

Will you follow the 21-15-9 as Rx'd?

In advance, thanks!

used 95# for all cleans
subbed 3:1 bar dips: ring dips
14:40

29/m/180
#115 cleans
63,45,27 on dips 14:30

M/43/73"/200
Rx: 8:29

I can do better, too much resting on the cleans. I have more confidence now after seeing how much I had left in the tank. I also went into it thinking my grip would fry first, not as bad as I thought.

First time as Rx'd

9:41 (Huge PR by about 5 minutes and 40#)

The exertional headaches came back yesterday and I got a mild hit today. Gotta really hydrate and massage the trigger points over the next couple weeks.

37/m/172

as rx'd

5:45

ran to the gym w/ backpack
3xcfwu sans ring dips

7:34

16:25

95# Cleans
Assisted ring dips with feet on 20" box

Hurt my right wrist on the second to last rep. Took me three try to get the last rep, which cost quite a bit of time.

Scaled to
21-15-9 cleans 95#
30-20-10 bar dips

18:36

M/39/185

As rx'd... sort of. About a third were full squat cleans, a third were 3/4 and a third power cleans. Messy and inconsistent, and just couldn't get into a groove diving fully under the bar.

The dips were 3-for-1 on the bars.

20:25 - waaaay too long.

More better faster

One word: Brutal!

16:48

I really think that subbing 3 times the dips took up a lot of time. Man, I wish I had rings available to me.

By the way...as a swim coach, the 5th swimmer over has the best form.

Who says that three bar dips equivalent to one ring dip? What I mean is, you can do 63 bar dips as fast as humanly possible, but you're still doing three times as many dips, so there's no way that you could do it as quickly. Doesn't that matter if you're doing the dips for time?

32/F/5'10"/155#

95# squat cleans; ring dips
15:30 (PR by 2 minutes)

12:25 which is a PR but I made a sub and used 2x35# dbs for the full squat cleans vs. 85# bar last time.

"Elizabeth"

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

23:08
-------------------------------------
Compare to 080112

21-15-9 reps of:
Clean 135 pounds
Ring dips SUB 63-45-27 Parallel Bar Dips
24:00

M/28/210/6´6

Ring dips
Power cleans
21-15-9

13min40sec

First time doing elisabeth, hard as hell! Only noticed now that I was supposed to do full squat cleans which would have made it alot harder.

Petter "Flirts with failure" Myren

BW 168

Full Squat Cleans

9:43

M/24/175

As Rx'd

22:02

First time as rx'd, had nothing after yesterday

M/45/154

10:36 PR
Subd 95#, last time I used 65#

25/m/185/5'9"

As Rx'd

7:17(huge improvement and a PR)

viva la revolution!

29/m/210

as rx'd (full squat cleans)

8:23

watch form on dips

12'13" but not full squat cleans on all of them, 60kg was too heavy really. And I had to do three muscle ups to to do the rings dips as I was sharing with someone practicing pull ups on them!

34/M/77kg

10:17

31/m/190

as rx'd (full squat cleans)

12:01

I usually go for max reps every round. This time I tried the uneven grace video technique of manditory breaks after every five cleans. I will never do that again unless rx'd for "uneven grace". I think it threw off my mojo (what little I had left after the first round!).

WU- 5 min. o' jump rope
21-15-9
45lb cleans
pull ups (30 assisted)

17:22 =(
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

8:24.

Felt like a huge amount of upper body work today. Yesterdys WOD took more out of my legs than I thought. But overall I'm happy

M/25/210/6'4"

"Elizabeth" as rx'd- 16:38

21 cleans, 65 lbs
21 regular dips
15 cleans, 75 lbs
15 regular dips
9 cleans, 75 lbs
9 regular dips

13:30, broken sets

WU
Ring dips and oly bar cleans
WOD
95# cleans and ring dips
6:41
No sleep last night

power cleans
ring dips

10:48

Next time I will do squat cleans.

6:53 (pr) as rx'd w/ full squat cleans and ring dips.

I have had a nasty stomach bug and been pretty sick/ barely eating.

I had a dream about crossfit- the workout of the day was 200 Clean and jerks for time. Maybe I just created my own “Erin” workout. Ha ha.

I would like to workout today, but not so sure it is a good idea yet. Today makes day 3 of not working out. Argggg. Last time I took a few days off strung together was January so I suppose I can use this as my “rest week”.
Erin

8:50

M/23/5'8"/190 lbs.

14:28.57". First time I've ever been able to comfortably clean 135 lbs.!

M/24/5'10"/160

Subbed 95# cleans and 3:1 ring dips (63,45,27). Next time 115# and suffer through it.

16:54 (PR)

Last time was around 24 min with same stuff. Elizabeth was my first crossfit woman!

27/m/180

as rx'd w/ full squat cleans that absolutely destroyed me: 11:31

80# Dumb bell Squat Cleans
Ring dips

24:17

First time I've ever done squat cleans in a work out... wow is all I have to say. Now I understand what coach means by stabilizing that mid-line.
Ring dips were a peace of cake compared to the cleans, I'd have to say at least 4/5 of my time was spent with doing the best I could practicing good clean form. That was brutal.

As RX'd, 18'35"

First time doing rings and 135# was a bit heavy. Most consecutive cleans 10, mostly 7 or 8. A bit wobbly on rings, but got the rhythm by 2nd set, also no more than 10 at a time. I can't wait for more rings (LOTS of room for improvement).

sd rxd
21-15-9

135# cleans and ring dips

last time in November 9.25

This time 8.39 while fighting left over bronchitis

Male
27
180cm/5'11"
84.4kg/186lbs
13.4% BF

CFWUx3

WOD
Thu April 19 2007 (a year in delay)
"Michael"
Three sets for time of:
Run 800 meters
50 Back Extensions
50 Situps

25:40
--15km/h on treadmill (adjusted for dist and time bc of startup delay)
--BKEXT on incline bkext
--Situps with bar pad under lumbar

10min gymnastics
--fwd rolls
--static headstnds
--pike headstnds

This is maybe the first time I've ever consistently negatively failed situps. By far my weakest point. Round three I was stopping every 5 or less for short breaks.

Even more staring from the old Japanese at my gym. They'll get used to it soon enough!

M/31/6'3"/205 lbs.

"Elizabeth" as rx'd-

15:31

First time doing Elizabeth.....a lot of short breaks. Is there anyone else from Sweden posting?

BWUx3

I went through 15 cleans before I remembered I was suppose to be doing squat cleans. The rest were all full squat.

75lb, jumping ring dips

17:34

Next time go up to 80lb

M/24/6'0"/192
135# cleans
63/45/27 parallel bar dips

19:22
Still sore from Nancy yesterday.

M/25/150lbs

Got my rings in. Put athletic tape on it to get a firmer grip. All set to go. Going to have to scale the cleans down to 95lbs. Can't wait till work is out. Looking forward to getting messed up!

M/28/190/6'0"

As Rx'd - 14:52

as rx'd 25:12

can i ask a question though?

When doing the hanging power cleans a couple of days ago and Elizabeth today i had some pain in both my shoulders. It felt like it came from inside the joint poss rotator cuff?? Im guessing that the prime movers are strong enough to clean the weight but maybe the rotator cuff is not yet strong enough?

Has anyone else experienced this? Or does anyone else have and ideas?

My shoulders feel fine post workout it is just during they hurt.

Any advice would be great.

I have a question:

I am able to complete the WODs as RX'ed. For example: today I did 21-15-9 of 135# full squat cleans and 63-45-27 bar dips. However, my time was very high: 47:20.

Is it better to complete the workout as recommended or to sub down to a weight where I would be able to cruise through it in a similar time to everyone else? If it's my opinion, I would lean towards doing things as RX'ed and watching my times improve as opposed to watching my weight improve and times stay the same.

Is there an official Crossfit position on this? Thanks.

Ring dips
Power cleans
as rxed
7:18

as RX'd except power cleans

PR by 40 seconds

4:14

This time improved entirely because of the Sonz Decatur Cert a couple weeks ago.

30/M/177

sub'd 95# instead of 135# (full squat cleans)

rx'd the ring dips.

10:21

yessir!

crossfit newport beach kicks arse!

21-15-9 reps of:
Clean 135 pounds (sub 95#)
Ring dips

Time: 34:58

Wicked slow and weak, I know. This is slower than previous efforts; it was first thing in the morning and the mind was weak about doing squat cleans. I could be a lot faster and heavier with power cleans, but I know not the same workout.

M/43/175
CFWU x 2
as rx'd
11:31

had to break up cleans could do contiuously

"Elizabeth"

As rx'd 11:05

I did this on 3/14 and can't do it today because of a hurt shoulder. That time was my first time as RX'D and I got 14:45 and felt like crap afterwards.

11:13 (pr)
135# squat cleans. Shoulders to rings on dips.
Squat cleans suck.

I mentioned this a few days ago, but I feel compelled to repeat to post it again. The Gymnastics Cert was awesome. Get to the next one if you can. You won't regret it.

"Lopsided GRACIE and RUN"

5 ROUNDS:

135# clean and jerk (50 on one side 40 on the other), 10 reps (5L 5R)

150m

(33 189 M)
10:40

M27/69/185

12:45 bar dips.

m/30/210

as Rx'd
10:51

M/31/172

Official Warmup less dips 11:28
135# Power Clean (need to read everything before heading to gym)
63/45/27 bar dips

18:34

After reading through the comments, need to focus first on form and worry less about as RX'ing.

21.m.134.66"

as rx'd
11:43:75

10:49

WHOOOO!

M/25/6'2"/215

as rx'd 9:36

27/m/5'10"/151

18:24

21-15-9 85-lb power cleans
21-15-9 ring dips

Second time with this WOD, but first time with ring dips. About 2 min slower than last time when I did 30-20-10 bar dips and 21-15-9 power cleans with same weight. Lost a minute or two chatting with folk intrigued by the rings. Clean form improving but haven't learned squat cleans yet. Ring dips were occasionally not full ROM. Did 10 consecutive ring dips for the first time.

That picture is awesome. I've never been a strong swimmer but my wife is excellent. I'll show her the video tonight.

Since I'm still in training for CrossFit I didn't do the workout of the day, but we did do Sasquatches this morning. Check out my blog:

http://mmxfit.blogspot.com/

M/39/6'0"/155
CFWUx3
BWU
As Rx'd
15:15 pr by 1:35

#123 Tim - I don't know if there is an official position, but I generally use a 30 min rule. If I think I can do it in 30min or less I will do it as rx'd. If I think it will take me longer I will use a weight that I think will take about 30min. The exception is hero workouts (or Eva) which take much longer anyway. It all boils down to whether you want to gain strength faster or gain metcon faster. My "weakness" is strength so I train my weakness. It has worked well for me so far.

Elizabeth kicks my ass on a whole new level.

31/m/5'9"/185

Used 115 for squat cleans
rings as Rx'd

time: 11:10

Bwt: 134

As Rx'd (full squat cleans)

7:15 (pr)

800M elyptical - fast on lvl. 12
CFWU -dips +PushUps (1 round)

WOD as Rx'd: 7:26

WOW that kicked @zz! Ring stabilization is getting much better.
Completely blew away my old PR and I only used 115# when i did that one.

CROSSFIT ROCKS!

23m/66"/160

115 on cleans, and did bar dips at 63-45-27.

22:14

I just didn't have it today.

Male 46 years 6'4" 234lbs

8:31 cleans with 75lbs Full ROM

My plan is to do this workout and then an hour later, go on a 7 mile run which includes a 2 mile endurance course. Would anyone recommend or not recommend doing this, or should i wait till after the run?

m/27/187
3 x CFWU
Elizabeth
18:03 PR
didn't do squat cleans, did 3xbar dips
previous PR 22:32

6:40 seconds (Power cleans: knee post surgery doesn't want to go down far enough for a full squat clean yet)

as rx'd: 11:46

need technique help for cleans...

so you guys are saying 3 to 1 reg dips vs ring dips my thoughts are there is no way to get a good time because of the amount of dips that has to be done my questions is can you add weight to the dips to account for the extra power out put? if so how much?

24/m/163

So I'm reading everyone's sub 10 min times and it is making me pissed off at myself that i did not do better.

13:01 as rx'ed

I had to break the squat cleans down so much. My legs were gone from Nancy yesterday I guess. Can't wait to try this one again.

Comment #123 - Posted by: Tim 24/m/200

Tim, one way to think of it is to discern the purpose of the WOD. Elizabeth is a metabolic conditioning WOD - designed to improve your ability to produce a high power output for relatively sustained periods (relative to the limitation of the glycolytic energy pathway).

Assuming you agree with that assessment, I would say a 47 minute workout of 90 repetitions (that’s a rate of work equal to one dip and one clean per minute) total will not significantly stress your glycolytic energy pathway (no stress = no adaptive response = suboptimal improvement in fitness). Therefore, if you were my athlete, I'd highly recommend a lower weight, one that would allow completion in no more than 20 minutes. I’d want to see you working at the most furious pace you could sustain.

To move weights through complex movements at high rates of work, one must also be using relatively light weights - form will deteriorate under those conditions (if not, you were not working hard enough), so the weights should be light relative to your PRs for that lift to build a safety margin for less than optimal form.

I would ask a athlete to re-try the event in a week with 95 pounds, evaluate the result, and assuming a completed Elizabeth with 90% form and under 20 minutes, I would ask them to keep using that weight. When the athlete can whip “E” out with 95# in under 12 minutes or so, it would show that they are ready for a weight increase.

Summary – less weight, higher work output, greater intensity in training, increased utilization of the glycolytic energy pathway, greater safety margin; what’s not to like?

That said, I am by no means 'official' and you might benefit more from posting the question to the message boards where questions are handled by those more experienced than I.

Paul

32/m/210/6'5"

subbed 3:1 bar dips

23:39

Legs were just dead today. Fourth workout day in a row and after making up Quarter Gone Bad on Tuesday with the thrusters and then the OHS squats on yesterdays Nancy, my legs just had nothing. Still did full squat cleans...slowly...and then the 3:1 dips always take me awhile.

26:57 95# full squat cleans

29 yom, 180 lbs

13:58 as rx'd full squat cleans

14:01 last time

11:46
110lbs cleans
20lbs assistance on ring dips

35m/165#

"Elizabeth" as Rx'd

10:33

Could have been a little faster if I didn't have to walk so far between oly bar and rings.

First time with "Elizabeth". Painful

Time 9:00 Min

subbed 85# Clean
21
15
9
all sets unbroken which I was happy with...should have done more weight

Had to sub 3/1 dips for ring dips

63--13, 13, 13, 7, 7, 10 (did these w/o touching)
45--12, 10, 10, 13 toe touch
27--12, 13, 2 toe touch.

When I stated this program i could not do 10 dips without touching my toes. Now I can do 63 without touching....thanks guys.

Someday I'll beat Speal at something! :)
I can have goals...right?

Comment #144 - Posted by: Speal at April 17, 2008 10:12 AM

Speal, that is incredible - tip of you hat to you my friend!

I was thinking this AM of the day you intro'ed this w squat cleans to me - like stepping in front of a city bus.

Paul

M/40/6'2"/200

Used 105 for squat cleans
Otherwise, as Rx'd

13:26

as rx'd, full squat cleans
15:58

as rx'd: 9:10

broke the cleans into sets of 5 and PR'd by 7min!

pukie was knockin' on my door the whole time too!

Al & Taylor subbed 115# full squat cleans
Ryan subbed 80# on the 1st & 2nd, 90# on the third full squat cleans
1st time using my new rings for the dips

AL: 18:09
Taylor: 15:18
Ryan: 19:02

Wasn't able to do ring dips at my gym, so I did parallel bar dips instead.

M/27/270#

8:30

31/M/6'0/195

Practice: Handstand Pushups

Train: "Elizabeth" as RX'd - 13:05

That was absolutely miserable. Picked the wrong day to play with my zone and skip all big meals, only snacks. Full squat cleans, pretty much all broken into sets of threes. Ouch.

22/M/5'6/145

subs: 75# squat cleans, parallel bar dips

5:45

162cm, 72kg, 31yo M

22:30 as Rx'd

Lots of fragmented sets on the cleans
Dips ranged from sets of 10 down to sets of 2 or 3

Are ring dips really 3 to 1 more exertion compared to regular dips? I thought they were just better ergonomically and functionally than regulars. I don't have rings, so I have no idea firsthand.

Holy Crap! Great WOD, last time I did power cleans but this time I did full squat cleans, Nice!

Elizabeth as RX'd
Nolan: 10:38 (sub 10 next time!!)

Chris: 24:28

M/22/6'1"/185

Elizabeth as RX'd
Full Cleans ATA, Elbows above shoulders on dips
9:06

Row 500m: 1:21.9

32M/82kg

Full Squat Cleans 90#
Bar dips (21-15-9 didn't see the somments about trippling them. In a way I'm glad I didn't.)

10:00

so I think it was NADIA who inspired me to make my own goals for the year... one of them was my 5k time since i hate running with a passion. decided to work on it today since i can't pick up any weight at all with my shoulder... that anger must have transfered cause i took two and a half minutes off my pr, which i set last week two minutes off the week before that... pummmmmped, even tho im still bummin big time about my gimp arm :(

Just wanted to post for the first time and say thank you for Crossfit!! After wrestling and powerlifting for 21 years, and in the active Army after 12 still, this is the BEST workout program ever.

Been on Crossfit for 2 weeks and feel incredible and brings back the blood, sweat, and tears workouts from the old wrestling days!

Can't wait for to do today's "Elizabeth"

34/M/210/6'

Full squat cleans, Ouch!

CFWUx3

Scaled and all broken sets.

Full Squat Cleans 115#
Bar Dips 63, 45, 27 (these took forever it seemed, but it rested me for the next round of squat cleans)

20:30

Comment 99

Colin PLEASE stick to the RX'd Wod

even if you did beat my time boasting that you did Muscle up's aswell will not get you the T Shirt

See you later mate :)

30/M/140

21-15-9
95# cleans
ring dips

6:18

22/M/160

Rx'd 17:42

Worst, but most fulfilling workout so far for me!

21-15-9 Cleans with 65#
31-22-14 bar dips

24:05

This is the first time I can say that I'm truly spent!

24yo/M/5'8"/130lb

21-15-9 cleans with 77lb
63-45-27 bar dips

18:38

6:32 w/jumping ring dips

M/26/170

As Rx'd

14:50

115 lb cleans
3:1 bar dips

lost track of time for the second day in a row...think it was somewhere under 20

full squat cleans 135#
ring dips

17:12

18:10 w 88 lbs full squat cleans (first time) and ring dips. Nearly puked afterwards.

M/35/79kg(175lbs)

Scaled too:
Short olympic bar, I think it weighs 12kg + 30 = 42kg(92lbs). Aimed for full cleans but did about 5 power cleans.
Bar dips 42-30-18

Time:--

135 (3/1 ratio) dips first set 20 broken sets from there.

135 # cleans 45 reps in very broken sets (fatigue + barbell is coming apart.)

46 / 175

as rx'd - squat cleans and elbows above shoulders during ring dips

15:20 PR by 52 seconds

Didn't think I'd PR after yesterdays Nancy and a sports conditioning class (read lots of quad work) at work during lunch. CrossFit - If not now, when?

Don't forget to record your workout in logsitall!

SimpleMan - Welcome to the community. The Kool-Aid, it tastes good, yes?

Richard - yes at first they are definately 3:1. However as you do them over a period of time, and stabilization improves and all supporting muscles get stronger, they seem to get easier and maybe it becomes 2.5:1. :)

N - 22/F/5'3"/130lb

S - 23/M/5'9"/155lb

Since I am just a "noob" my bf suggested that I scale the workout by doing the cleans to a "sitting" position.

Because he is in better shape than me he did cleans in the "power" position.

We both scaled the weights to 115lb.

Time:
N - 21:03
S - 20:55

It was hard but fun.

I think S was afraid I was going to beat him (LOL)

#175 cken-

that's awesome that you set some goals; and big congrats on hitting that 5k PR! a 2 and 1/2 min improvement is HUGE, and you shaved another 2 min off the time before? great job- keep up the good work! hope your shoulder feels better soon.

"Elizabeth"
135# Cleans 21,15,9
Bar Dips 63,45,27

17:03

First date w/ Elizabeth. Sets were broken, but steady.

37/m/165

msn+ohs: 60%x3x3 45#-55-65
hsn+ohs:60%x5x3 45#-45-45-55-65

115# power cleans and bar dips
10:20

5,378 ft-lbs/min which is 673 ft-lbs/min better than my Fran horsepower. Yet more evidence that I can't do pull-ups.

I finished the Level I cert yesterday. Aside from the great quality to the training, I was very impressed with the quality of the people representing CF. If you are defined by the company you keep, you could do no better than the CF community.
Just my 2 cents.

M/24/195

Baghdad EOD

As rx'd

9:16 / Need to work on the ring dips a little.

That picture is awesome, I love swimming, as an ex-swimmer i dont get to enough anymore. Thi sone hurt. subbed reg dips cuz no rings. forgot my watch but approximately 20 min

#192 Norma=

From what I am reading you did more work than your BF...

To the sitting position is harder and takes longer than to the power position...especially at the same weight 115#.

From the looks of it you did beat him...He should be way faster doing only power cleans vs. sitting cleans (closer to full squats).

Just my $0.02 worth.

Wayne.

#192 Norma=

From what I am reading you did more work than your BF...

To the sitting position is harder and takes longer than to the power position...especially at the same weight 115#.

From the looks of it you did beat him...He should be way faster doing only power cleans vs. sitting cleans (closer to full squats).

Just my $0.02 worth.

Wayne.

m/34/167

as rx'd (full squat cleans)

5:56 PR!

42yom / 148

12:35 as rx'd

This is the first I did this one with all full squat cleans. I usually mix with power cleans. My time is slower but really happy with being able to do this one correctly all he way through. Full hip extension at top and touch at bottom every rep with an A2A catch. Ring dips all full ROM with turnout at top.

Post - Ring Pushups

just a question. does anyone know how much greg amundson weighs? he is a beast and i was wondering about his stats.

m/24/6'1"/225

15 min 28 sec

sharing the bar so that took up some time. also did "tailgate" dips since that was the only thing around to dip on.... you might be a redneck...

m/34/215/5'11

13:20

modified weight in cleans to 115#
My form sucked in cleans. I guess we work towards perfection!

Rough...got tunnel vision on second set of cleans

Oops also no rings. subbed 3/1 ratio bar dips

28/m/190

19:15, as rx'd (PR by 1:58)

also, before elizabeth, i PR'd with a few sets of 3 consecutive, full-extension MUs! may have hurt my WOD time, but exciting...

Great video on swimming. I'm a very slow swimmer, maybe this will help me!
Did yesterday's workout today. It was right around 20 minutes.
OHS were at 40#. Seems I was doing them ALL WRONG before...with correct form I can see how I could probably do more weight...much easier this way.
F/110/50

40M/190#/5'7"

Warmed up with the elyptical for 1/2 mile
CFWU X 1
As Rx'ed
11:40

there are three of us typically, so Dave and i started together alternating RDips and Cleans. Killed our time! i was done in like 30 seconds with the ring dips and ended up waiting for Dave cause hes a slacker.

Sparky went last and blasted out a great time! Next time we'll split up the workouts.

Frick, forgot my stats. Re-post!

35/M/195#/5'7"

"Elizabeth"
135# Cleans 21,15,9
Dips 63,45,27

17:03

45/182

7:36

Power cleans and full ROM on ring dips.

16:27. 30 days til my wedding! Crossfit has changed my way of thinking about fitness. THANKS!!

bwt:151

as rx'd... 7:27 (pr)

bwt:151

as rx'd... 7:27 (pr)

Scaled to 115# Power Cleans, Ring Dips done with slight toe touch assist.
Time: 8:54

Pretty happy with my time. Last Elizabeth I used 95# for the cleans (although I misread and did C&J's) and my time was 14:18. Will try as rx'd next time.

Thanks Coach!

first time cross fitter 15:21
135 cleans and chair dips

M/52/184
Cold starting to break up finally... thank god.
Subbed bar dips for the ring dips.
Full cleans
Dips 63, 45, 27
= 11:35
Spent but feeling great.

m/21/205
subbed 111# for 135# cleans
did 40, 30, and 20 bar dips
22:30

WOW
Those Cleans were tough today following the OHS yesterday
All sets broken for both dips and cleans
13:50 PR by 2:25

Hard three-miler, 18:13.

Then Elizabeth, squat cleans @110, bar dips 63-45-27, 15:55.

M/40/170

CFWUx3(no dips)
21,15,9
Hang Power Cleans, 65#
Dips
17:40
Went to pushups after 10 dips in the second set

m/32/164
subbed 3 regular dips per each ring dip.
did power cleans instead of full cleans (didn't realize my error until afterwards)

anwyway
24:16.

m/26/6'3"/190

sub: regular dips (no rings)

cleans as rx'd

9:42

that was brutal, LOVE IT

135# power cleans, not full squats.
63,45,27 Bar dips

23:29:97

Glad to make it through that one! Dips were killin' me... Before I started CF I could only get around 8 dips at a time, today I busted out 21 in a row, good stuff.

as rx'd 8:01

28/M/6'/200

used 95#, :12::16

Light wu

As rx’d. Decent form but need to get more limber to do proper rack position. Ring dips are my strength in this WOD.

080417 16:50
071125 23:20 w/sprained ankle
070905 11:57 looking back I must have done it wrong??

Elizabeth
power cleans 100#
ring dips

7:10

last time was 9:29 with 80# 2:19 improvement.

post:

5 x 2 minute rounds of rosstrainging burpee intervals.

M/50/185

Elizabeth as rx'd: 14:45

M/50/185

Elizabeth as rx'd: 14:45

subbed rings for regulars x 3
8:12

28/m/6'/220

Cleans with 75lb., bar dips (not 3-to-1). Second day in a row to learn a new exercise and then go for broke.

21:26

M/24/260

135lb cleans
ring dips

15:41

first time doing ring dips, makes a huge difference

Finally did my first CF workout after reading about it for quite a while:

as rx'd: 21m20s - Those full ROM rings dips killed me! Wobbled all over the place and could only do a couple at a time, at the end only singles. I normally do 60lb weighted dips for a few reps.... I love new challenges :-)

18:54 Scaled @115 for cleans....

35M/5'7''/160

34/69/194

No rings - bar dips

9:58

45/m/70 kg
3xCFWU
Elizabeth with (21, 15, 9) 45 kg power cleans and (63, 45, 27) bar dips
31:32, dip rack and barbell on different floors, plus someone took "my" barbell after the first set so I had to find another one.
Last time I used 40-42,5 kg, and around 40 mins.
Need to practice full squat cleans.

Today I did 4 rounds of 15x 40 kg OH-sq + 20x double unders + 15x 40 kg Sq-clean, 2 min rest between rounds.
1: 3:45, 2: 4:40, 3: 4:38, 4: 5:18.
OH-sq where ok, double unders sucked, sq-cleans where just tiring
All had me sucking wind pretty deeply. A nice training.
Have fun, Johan

cfwu x 2

Power Elizabeth 5:29

Hurt my back in a real bad way somehow. So will take off about 2 weeks.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

41yo/f/155#
partial wu
Elizabeth 9:16
65# full squat cleans
ring dips for first 5 reps, remainder jumping dips

115# full squat cleans,
63/45/21 bar dips.
22:10

Buddy wanted 135, I wanted 95, 115 worked well for both of us. Hope to do more next time as my lifting form improves. Elizabeth is my mother's middle name after all....

33YOM 198#

8:38 as rx'd

21yrs/m/185
135lbs clean
bar dips

13:08

29/M/184

21-15-9 reps of:
Hang Power Cleans 95 pounds
42-30-18 reps of:
Bar dips

About 15 minutes

M/23/150

"Elizabeth" as rx'd
21,15,9
135# full squat cleans from floor
Ring Dips

12:39

Only used 95#, next time, go up to 115#.

Cut my time nearly in half.

7:55

29M/5'6"/163#

lacking technique and flexibility for cleans so sub'd

15, 12, 9 of 95# full squat cleans
21, 15, 9 ring dips

15:02

age 18 bw 170
6:13
120# cleans

Did power Elizabeth due to bum knee, 8:38. Not a great time, but had to use improvised ring dip at the gym.

26/m/138

As Rx'd

14:53

115 lb squat cleans
ring dips

11:18

First time doing this and I really liked it. Cant wait until I dont have to scale.

Ryno GSX... Once again, thanks for the tips.

Whisky... I heard about all your weight loss. Congrats man!! You'll be toppin' the board soon.

Daniel Ory... You're a freak. In a good way.

20M165

As rx'd 12:20 (finally got to use my rings in a WOD)

By the end, I had people coming up to me asking me if I was gonna be okay. Get some!

4:35

Scaled Elizabeth
110 clean
ring dips
18:58
couldn't maintain form at 135. I'll have to practice my clean.

29/m/178

As Rx'd

16:18

Squat cleans were brutal on the legs after yesterdays.

Oh and thanks Allison for being the demonstrator and the Ann Arbor cert. We're all glad you didn't fall off the box!

12:23 as rx'ed with full squat cleans. Cleans were broken up quite a bit. Ring dips as deep as possible.

40/183

as rx'd: 10:56 (pr)

50 yoa new guy, 5'08", 180

Had to scale, as my form is "uncoached," to put it nicely.

21 reps of 95 lb cleans (broken sets), 42 regular dips
15 reps of 106 lb cleans (broken sets), 30 regular dips
9 reps 113 cleans (broen set), 18 regular dips

16' 11"

29/M/180

First time as rx'd: 14:08. That first set was painfully heavy.

1st WOD
29 200 5'10"
Just learning olympic lifts. I found crossfit 2 weeks ago this was my first shot. Full squat cleans ring dips on 90 degree 3/4 pvc (cheaper than rings.
19:18

50 yoa new guy

scaled, "uncoached" form on cleans :)

21 reps at 95 lbs (broken set), 42 regular dips
15 reps at 105 lb cleans (broken set), 30 reg. dips
9 reps of 115 lbs cleans (broken set), 18 reg. dips.

I forgot....16' 11"

"50 yoa new guy

scaled, "uncoached" form on cleans :)

21 reps at 95 lbs (broken set), 42 regular dips
15 reps at 105 lb cleans (broken set), 30 reg. dips
9 reps of 115 lbs cleans (broken set), 18 reg. dips."

41/m/185

substituted reg. dips

otherwise as rx'd

8:30 (nearly died)

24/5'11/220

as rx'd 6:45

Zone Diet is improving my times greatly

bionic
7:11

Thursday, April 17, 2008

Jodi (F/29/108)
CFWU (minus dip and KTEs)
Mobility Drills

Notes: used 95 pounds
Time: 8:55 (PR by 2:36)

as rx'd-10:26 full squat clean
under 10 next time

34/M/192

As r'xd

14.12

(First time using rings!)

30:56

Only did 2/3 sets, 135# cleans got to me, need to drop to 115# next time.

5:15

45/M/6/180

TIME: 9:46 AS RX'D RP!! FINALLY BROKE TEN!!

21-15-9
FULL SQUAT CLEANS.
DEEP RING DIPS-MUSCLE UP STYLE.

MADE MY TIME ON THE DIPS. THE CLEANS FELT SLOW.

15 DAYS TO CF LEVEL 1 IN SAN DIEGO!! 3-2-1...GO!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

37/m/175/6'2

subbed bar dips: 63/45/27

otherwise as rx'd

22.47.

Just gassed! Had nothing in the tank after Nancy last night. Sure seems like it takes a while with the subbed bar dips.

46yom/5'10"/195

Pre- 12minutes airdyne

Specific wm-up

"Power" Elizabeth
PR-7:11 (old time 9:38)

Post- 12minute airdyne

29/m/195/6'2"

as rx'd

14:36

F/28/5'8

85lb did some full cleans but then switched to power cleans. will do rx'd cleans next time. Dang it!

9:45

Ouch...procrastinated this all day at work. Getting ready for inspection tomorrow. Had to buy some PVC 90s for the rings. Power cleans instead of squat cleans...sure need some technique help with the Oly/Power stuff.

10:36

HPC 135#, bar dips X 2
14:38

this was harder than i thought. still new to crossfit and this is awesome.
26/m/5'8"/175ish.
9:23 rx'd

19 / f / 5'7 / 142

3 mile run today - the same course we ran for the PFT back in October, 2007.
Time - 22:14
1.5 mile split - 11:00

When I ran this course back in October, I ran a 22:52.

So holy crap! I've dropped 38 seconds in 6 months for a 3 mile run. Wow CrossFit. That's impressive.
So for all those who ask "what do you do for cardio?" just CrossFit. IT WORKS!

my first elizabeth
13:49
21-15-9
135# squat cleans
63-45-27
parallel bar dips

13:27

My legs are smoked from yesterday, Sub 100 pound cleans. I was unable to do squats cleans they were all power cleans. Dips were all full ROM which is a big improvement.

36yom
5'11
155lbs

bwt: 150
As Rx'd
6:38

as rx'd
full squat cleans, deep ring dips
18:15

PR by more than 4min

17"39" Power Elizabeth 3:1 dips. PR by 5 minutes

cfwu w/o dips
11:46 as rx'd

cleaned 115#

6:44 min.

"Power" Elizabeth

14:51

31/M/185

I did 5 135# squat cleans, but I lack the flexibility to do it properly. I end up bearing the weight on either my thumb or collar bone. Both possibilities are unpleasant.

I decided I need to focus on flexibility so I did sets of front squats, working up to 135#. I dumped it in every set when the stretching in my right hand/wrist became too intense. I mixed in stage one of the planche progression. By the end I was able to achieve a proper rack position on the left side without pain, and on the right side with pain. Wooohooo! My hips Felt looser too. So why not try some overhead squats? I did and they felt great for the first time ever. Then I did a reasonable facsimile of squat snatches for the first time ever, up to 115.

I wasn't tired so I did 1 min burpees, 1 min box jumps, 1 min double unders X 3. I can't believe how fast my flexibility is improving. I feel great!

Kinda new to Crossfit. Just when I think the workouts can't get any more challenging, they do.
Almost tossed on this one.
My Cleans suck
Subbed 115# for cleans
bar dips 40,30,30
17:16
Next time, as RX'd!

27yrs old/170#

20:23...I need to work a little harder to catch up to all of you all with the sub 15min time...crazy stuff...but I love it!!

22/m/171

As rx'd with power cleans

7:03

13:17 oh yeah

27/m/170

115# full squat cleans, ring dips

14:55

11:00
34/M/156

37M/5'10"/163.5#

As Rx: 9:57.

4:10 faster than last time. But, squat depth on clean c/should have been lower.

45min

Anthony (M/29/170)

as rx'd: 4:54 (PR)

Surprised myself with this one.

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

41 M 190#

CFWU 3X

As Rx'd 10:07 all sets broken

Pretty happy with the outcome but...faster next time.

First time I really did FULL squat cleans, happy with that too.

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

29/f/112

11:37

85# squat cleans
ring dips

damn that was brutal

pre: wux2
post: 2 rounds of:
20 steps OH walking lunge with 45# barbell
10 snatches, 45#

Totally gassed today.

CFWU

Subbed:
95# for cleans (first time doing full cleans rather than hang cleans)
Bar dips (just 21-15-9)

17:30

I burnt a lot of time setting up each clean, hopefully I'll shave that down as I get better at the movement.

M/27/209

21'10 (PR)

135#
3 to 1 dips

Squat cleans are getting better. Dips take forever. Had to break them down to sets of 4 by the end of second round.

22f/5'0/111

21-15-9
65# cleans

63-45-27
Parallel Dips

13:53

M/19/188/5'6"
As Rx'd - 10:52
Sub 9:30 next time.

22/M/162
----------
1st Elizabeth
Subbed 120# (3/4 BW)
Subbed Tricep pushups with 22.5# Vest

Could have squated deeper on cleans

Total Time: 18:35mins

Practiced more Squat Cleans afterwards with 95#

Pack:
scale the weight to 95-115# for men/55-75 for women
If you can't do ring dips do 2X the bar dips

21-15-9
power cleans 65#
bar dips 2x

14:51

After round one, broke just about everything into 5s. Sometimes dips into 3s, definitely hit failure a few times.

f/133/45

rx'd
95#
ring dips
19:00
another great one

12:02 w/ 110# cleans and assisted ring dips

21-15-9
135# PCs
25# wtd Dips (very broken)
13:20