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

1st time with Elizabeth

Have no idea how to do cleans. Watched the vids and tried my best. Used the bar and my plywood bumpers; so guessing around 50-55# total for the cleans.

14:55

even at that low weight, the cleans really take it out of you (or me anyways). on the other hand, the ring dips are easy.

30/m/200

135
21/15/9

regular dips
21/15/9

10:15
next time I will sub ring dips for regular dips "x3". I don't know why I didn't this time.

N: 9:36 75# full SC,
J: 6:47 As Rx'd

10:10

Great workout. It totally exposed my dips for what they really are: weak! At least I did the right work out (Ryno GSX)

My first time w/ Elizabeth. Wow, got a badass headache afterwards, but it was worth it.

m 28 5'10" 190#

135# Cleans
63, 45, 27 Bar Dips

24:59

Lots of work to do for next time w/ her.

M/45/6'/170/7500'

115# squat cleans
Ring dips (7,7,7 - 8,7 - 9)
18:46

m/47/179

15:52 as rx'd

51/M/150

16:43

Same time as last time, with 95lb full squat cleans and my rings strung from the pullup station. Ouch. At Spa Resort Casino fitness room.

subbed 95# to work on form. Seems the more I thought about form, the crappier it got. When I sped it up somewhat, the cleans were smoother and easier. Anyone else have this problem? Done in 16:38.

The Ann Arbor cert was awesome. Thanks to Doug Chapman and all the CF instructors for doing such a great job. The theory and practical lessons made so much more sense when explained in person as opposed to reading the journal or watching videos (although those are still great resources). There is no substitute for learning this stuff with an experienced CF coach.

Also, I was stoked to get my first 2 muscle ups. It made up for my lousy Fran time on Day 1.

31/M/5'11"/213lbs.

No rings in my globogym, so I did regular dips.

135 lb. clean
Dips

21-15-9

10:15

20080417 1700
CFWU 15 x 2 (0 dips, 15 x 2 PushUps, 15 x 2 leg-spot-HSPU)
WOD080417: Elizabeth: (21-15-9 for t) CLN (60kg), Ring Dips; as rx'd in 17:36 = 8:08 + 6:57 + 2:31
and those were full-squat cleans

20080417 1700
CFWU 15 x 2 (0 dips, 15 x 2 PushUps, 15 x 2 leg-spot-HSPU)
WOD080417: Elizabeth: (21-15-9 for t) CLN (60kg), Ring Dips; as rx'd in 17:36 = 8:08 + 6:57 + 2:31
and those were full-squat cleans

M/38/214

Subbed 3x1 bar dips

20:46

Been dragging this week.

M/150/5'7

So I go to our power gym at my school today where they have a setup for oly lifts. Anyways as I'm setting up my rings, the staff comes by to tell me take em down as they can't be held liable for any injuries that may result from using them. That completely sucked as I was anxious to use my rings with the WOD.
Had to perform the workout with regular dips on the bar.

Nancy
20:30

f/31/5'4"/134

Ugh. Anyone know what the proper female weight is on "Elizabeth" ? 70% of the men's weight is 95# but in the video (Elizabeth as prescribed) Annie uses 83#.
Just a little confused as to why that is.

Elizabeth w/95# full squat cleans & ring dips
23:45

My legs were already sore from Nancy yesterday.
Ouch.

42/170

As rx'd - squat cleans

20:30 - Really wanted to complete in less than 20 minutes...but still a PR by one and a half minutes.

Tim:

pre: pullups, GHD, GHR, parallette HSPU

wod: 7:04

may be a PR; felt like I was going balls out, but if I were in better shape I could maybe break 6 or even 5:00... one day...

very dissappointed in myself, I saw the workout this morning (never have done Elizabeth before) went through the workout without doing squat cleans just did regular power cleans. time 6:27 sucks! will do it another day.

198#

6:53 (6:26 is pr)

dutch

awesome time! you killed it. looks like i may be down a while. mri says two bulging discs between c5 and 6 and c6 and 7. can probably do body weight stuff though. sucks.

clean 95#

somewheres around 10 min. think I could go heavier next time.

My 1st ever WOD!

sub power cleans for cleans (I tried out squat cleans in warmup and couldn't get the hang of it)

17:36

The ring dips were the killer -- after my first set of 7 and a second set of 5, I never got more than 3. Took me a triple, two doubles and two singles to get the last 9. Not great, but I'll take it as a decent starting point.

18:52

21-15-9 reps of:
Power clean 135 pounds
Ring dips

M/34/148/5'7

AS RX'D
8:12

m28/6'2"/201

8:46

approx. 7m 15s I was interupted in the gym when everybody wanted to bs with me, so I don't know exactly my time; the timer read 9m 13s. I had to sub bar dips for ring dips

anyway I really liked that workout, get-r-done

9:33 - but did power cleans

do full squat cleans next time.....

M/40/195

No rings or dip bars. Subbed 3 sets of 21/15/9 dips off side of bench, legs on floor

Clean
21 reps at 67
15 at 73
9 at 83

20:40

Hard a very hard time getting the technique passable. Very hard to get the weight to sit on my shoulders while bending hands back. Did a bunch of reps with empty bar just to figure it out.

46 yo - 6' - 210#

"Elizabeth"

As Rx'd

9:35 ( PR by almost 2 minutes)

Full A2A Squat cleans and full range of motion on ring dips.

9:56

135# power cleans

Seriously, check out the link. The writing is dead on: http://www.albanycrossfit.com/

#323 Shana A.

It's 95# for women
you can find the womens weight by going to the main page under FAQ. From there, go to brand X on the top right for all women's weight for each wod.

Good job on Elizabeth.

By the time I was done w/ Elizabeth, the soreness in my legs that Nancy gave me had left :) I think

10:56 Sub 105 lb Power Cleans

38/M/185
as rx'd/new pr

4:53

24m/174/6'1 Lewisville, TX

As Rx'd - 16:26

O U C H

32 yom 250 bwt
as rx'd
last time 14:24
this time 11:37
pr is sub 10 but looking better than recent performances

40/F/130

21:19
Laura you Win!

73# full squat cleans the ring dips killed me.

17/F/5'8"/170

sub power cleans at 65# for cleans at #135
sub gravitron for dips

16:24

Elizabeth, with full squat cleans in 18:06.

11:57 vs
13:58--what can i say 1/12/081
11:25 9/5/07 w/ power cleans & ring dips
13:57--not back yet--8/6/07
12:13 as rx'd 6/13/07
12:08 4/10/07
12:54 1/26/07
14:13 10/18/06
16:12 w/ power cleans & 2:1 dips 8/11/06
17:23 3/11/06
28:00 w/ 115 lbs and 3x bar dips
16:00 on 1/18/06 w/ 1x bar dips
16:31 on 8/15/05 w/ 115lbs mixing dips & cleans 14:58 on 5/5/05 w/ 105 lbs and 1x bar dips.

10 min ellip wu 19/19.

Wow -- after doing the WOD as rx'd yesterday, I considered doing Elizabeth as rx'd too...after a few practice cleans I decided against...so:

Elizabeth
sub 95# for cleans
sub bar dips 21-15-9

All the squat clean sets were broken into about 5-6 reps, and on the last set of cleans I really fell apart and my calf started cramping up on the clean, so I ended up doing the last 7-8 reps as just front squats...disappointing

Next time.

m/34/175

8:14

Subbed 115# power cleans.
Ring dips

M/46/145

CFWU

"Elizabeth"
As Rx'd
Full squat cleans
Broken into 3rd's

16:30 - PR by over 4 minutes!

27F/168/5'8"

Elizabeth

10:42
55# squat cleans
dips with 70# assist on gravitron
(decided that sicne i cant do them with help there was no need to try to triple them as a sub - i want to work on just doing then first)

Power cleans
10:38

David
M - 32 - 5'10" - 175# BW

CFWU x 2 x 15

WOD as rx'd: 27:11.67

Notes: No compare time, first time with Elizabeth. Full squat cleans are required for this to be as rx'd and at this load they are near a 2-3 RM for me. The ring dips were cake compared to the cleans. I had to knock them out as singles with 30s-45s rests at the end.

As rx'd in 16:10min

m/28/5'11"/185 lbs.

As rx'd

14:25

age 41
bwt 210#

time as rx'd: 20:25

sets broken.

26/6'1/208

As rx'ed w/squat cleans and ring dips

13:54

22/f/170
11:43
75# cleans
80# on the gravitron for dips

First time with this exercise and it was one hell of an upper body workout.

I subbed 70# cleans and bar dip(63, 45, 27)

16:19

WU: a few mile run, CFWUx3
WOD: subbed 2 47lbs DBs for cleans (really hard), regular dips: 8:42

M/36/6'0"/170

Elizabeth as Rx'd

First time

12:45

m/29/167

17:40

subbed bar dips: 63/45/27

otherwise as rx'd.

Are 3 dips really equal to 1 ring dip..

25M/6'6"/245lbs

as rx's: 10:02

Cleans were easy, but my ring dips need mooocho work.

Post: OHS work then 50-30-10 24" box Jumps/GHSUs

cfwu x 3 - dips
burg wu x2

Elizabeth (scaled)
16:36

115# cleans (half full / pewer)
21 (7-7-7)
15 (5-5-5)
9 (5-4)
Ring dips (subbed bar dips 1.5x) broken
21(33)
15(23)
9 (14)

56 y.o. 5'10, 155lb

did 95lb cleans,

18:54

46/m/177
rx'xd 10:30

"Nancy", details there. 19:35. Once again, DJ kicks my a$$.

On a plateau, finding it hard to break through right now. Had a similar time around Jan. 07. Diet? Motivation? Not sure. I'm plenty rested.

Guess I'll just have to plug away...

95 lb cleans, dips: 7:16

19/m/ 6'7" 210lbs
5:45 subed ring dips for bar dips. Did regular power cleans instead of squat cleans.

M/43/6'1"/170

First time with Elizabeth - Kinda funny that she showed up in the rotation, since the two main things we worked on this past Monday at the Chaos Compound (props to CCT JOEY!) were cleans and ring dips.

With 115# on full squat cleans and strong ROM on the ring dips, my time was 18:31. Body is fried after the Nancy Elizabeth combo. After three months now, I am LOVING Crossfit!!

I am a 29-year-old male.
I have a mass of 74 kilogrammes.
I am 170 centimetres tall.

I did "Elisabeth" with 105-lb full squat cleans.

I finished in 15:18.

As Rx'd (full squat cleans, ring dips)

10:59

First time with Elizabeth. It hurt like unrequited love.

35/m/180lbs/71"

21-15-9
Clean (I downward adjusted to 115lbs from 135lbs)
Dips (I substituted bar dips for ring dips)

14:32

m/35/5'10/160
12:39 100# full squat cleans, ring dips
excellent form, but weight was exhausting

f/35/5'7/153
8:59 65# full squat cleans, jumping ring dips
Squats tough from Nancy, but real happy with form. Confident that I can increase the weight next time around.

M/40/5'11"/180

(115# cleans and ring dips)

20:02

F/37/5'6"/140

(65# cleans and modified ring dips(heels on barrel))

11:30

bw 150 age 39
as rx'd
18:17

Ken,
Thanks.
I guess the body is telling you it is time for a rest. You probably needed it anyway. I never have trouble taking time off, but i know you will. Be smart!

95lb cleans
13:22

12:43

95# cleans
jumping ring dips

M/22/6'1/185

"Power Elizabeth"

cleans: 135#
dips: subbed 2:1 deep bar dips(nipples below bars), no kipping

10:50

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
11:40

22:41

75# power cleans (too much knee pain today)
subbed 34# assisted dips x3

27/M/180

Elizabeth as RX'd...6:58 full squat cleans.

Shana A....I think girl weight is 66% of guys.

Bloody Chins!!
21-15-9
135# Squat cleans
Subbed 4-1 dips no Rings today 84+60+36=180 dips
13:48

subbed 2 pood kettlebell swings for cleans....
Thats what we worked on at the crossfit club @Georgia Tech meeting tonight.
first time on rings ever
9:53
Going to crossfit atlanta next week, so excited!

Elizabeth scaled to: 15-10-5 reps of 135# clean, ring dips in 9:42.

I added a total of 24 reps this time and only added 38 seconds to my time.

CFWU -dips
Burgener WU

Subbed 65# Full squat cleans
Parralel bar dips x2 (42,30,18)

13:28

10 min jumprope.

d - 29m/170

9:25 as rx'd (pr)

j - 34f/123

9:30 w/85# (pr)

m/30/191

30:10 as RX'd

First time I've completed this as Rx'd

April 17, 2008
Thursday 080417
"Elizabeth"

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

Post time to comments.

Compare to 080112.

Subbed 95 Lb Squat Clean….Heavy weight is really hard on the shoulders
17:36

sorry tried to cancel before the last post went

30/71"/187

scaled squat cleans down to #95 cause i suck at legs

12.05

Looking at tomarrows workout...... CF knows I have weak legs and is trying to either help me, or kill me.

m/35/82kgs

what a mess!

first 5 - 60kgs squat cleans.
next 16 power cleans.
21 ring dips.

first 3 60kgs power cleans
next 12 50kgs - woohoo straight, now I am moving!
15 ring dips

9 50kgs power cleans
9 dips

I had to speed up as I was going to be late for work and the way I was going is was going to be about an hour and a half ;)

25:11

next time: do 50kgs with full cleans.

Today we did 'Nancy' See details on yesterdays comments

20/m/168

"Nancy"
19:53

"Elizabeth"
No rings so subbed with regular dips
15:10

Missed "Nancy" yesterday... Final exams.

Today:

"Elizabeth" 8:27 - scaled:

115 power cleans, regular dips. I'll keep the clean weight next time, but add weight for the dips, or do double the reps. (or perhaps I'll have rings by then)

36/6'2"/195

Time: 10:21 as RX'd w/full squat cleans

This is a new PR however I should have been able to break into 9 minutes. Didn't have the mental edge and legs were a little tired from Nancy. I'm continuing to break PR's on a daily basis.

m/222/33/6"0

As Rx'ed, subbed 3 dips for each ring dip

30:00 exactly

28/m/200#

12:18 as rx'd

47/M/215

17:08

First time with full cleans. Enough said.

37/m/180/5'9"

Wgt as Rx'd, except power cleans, didn't know...

5:13

m/36/188

As rx'd
19:20

Feeling a bit stronger than last night, thank goodness! Maybe I'm turning the corner with the diet. Unfortunately, I discovered today that my bar is 35# so I have been 10 pounds off for months! ARRRGH! So tonight I added 5s along with the 45s. Harder than I was hoping for.

51/M/202

19:10
regular dips, poor form on the cleans...more to work on.......sigh

Missed "Nancy yesterday due to Final Assignment dead lines...

Due to lack of sleep and nutrition, subbed 115# power cleans for 135# cleans. And regular dips for ring dips.. due to lack of rings.

9:15 "Elizabeth"

Worked on the over head squat form, and I think that I got it for next time a OHS comes up

22/m/230

29/m/200

18:57 modified

135# squat cleans turned into power cleans as I fatigued. ring dips as rx'd. got it done, but barely.

M/35/140/5'-5"

2nd 'Lizbith, @ home 115# Squat Cleans (+2 lbs from previous 'Lizbith), ring dips as rx'd: 19:18 - PR by 8:37.

40/m/194#/73"

2/3 CFWU
Scaled:
95# full cleans
55# assisted dips 21-15-9

Scaled cleans to 115 (up 20 from last time)
Scaled/subbed bar dips 2 for 1

29:40 (pr by 9:19)

23/m/170

As RX'd

5:22

32M/5'11"/160

Hello Everyone

Modified

115# Cleans

The rest Rx'd "20:12.3"

m/37/6'2"/200

'Elizabeth' Full squat cleans. A total of 20 ring dips were done as rx'd, and the rest were jumping, with a turn-out at the top, and a slow lower. All sets were broken.

17:39

subbed 95lbs for cleans, and paralette pushups from knees for dips (no place to dip, and can't do one anyways). 1st 2 rounds full squat cleans, last 9 power (wrists).

12:32.

30 M 6'0" 178

wod
cleans 135lb. 21-15-9
ring dips 21-15-9
time=6:30

40/M/185

CFWU 1 rd.

95lb Cleans full squat
sub 3-1 bar dips for ring dips
Dips killed me. Had to switch to assisted dips half way through round 2. All dips deep. Nipples below bars.

22:35

slightly modified:

115lbs,

didn't bring my rings to the gym so bar dips (scoffing as I write this)

time: 9min

CFWUx2

25:00 w/ power cleans and 63,45,27 bar dips

M/46/6' 216

As RXed

10:25

38m 185
bar dips (not 3x either)
did first 2 sets with 135 but lower back cramping/killing me. did the last nine with the bar only. sad
15:00

8:40

m/30/5'10"/235

First time doing this wod
Did parallel bar dips instead of ring dips
Squat cleans @ 135lbs

23:16

cfwuX3
24:27 115LB Clean
Sub 2XDips for Ring Dips

M 37 5'10" 152#

3 RFT (21, 15, 9):
Clean 70# (2x35# DB)
Parallel chair dips

6:00.93, HR: 170 avg, 180 max

8:41 - 2008-01-12 (2x35# DB)
8:43 - 2007-11-25 (2x30# DB)

As rx'd - 20:30

Dips instead of ring dips (don't have rings)

M/32/222

no rings, did dips and ended up on the gravitron subbing 4 x dips for rings dips

Also, failed at 135# several times, ended up with 95#; still sore as hell from last night.

27:33

M/44/200

9:49

Subbed power cleans (hip still tweaked)
scaled down to 115
Ring dips.

28/M/5'8"/185

no rings, did regular dips
135#

time was 6:03

M/32/218

135# Squat Cleans
63-45-27 Reg Dips
14:38

40/m/176cm/69kg

21-15-9
53kg squat cleans
Ringsdips

14:15

When I did this the first time in january 2007, I could only do single squat cleans with 50kg and 5 shaky ringdips in a row and it took me 24:32. This time 8 consecutive cleans and 12 ringdips and 10 min faster. What an improvement! Thanks coach.

left collarbone acute pain during ring dips. First exercise that really bothered it. Much strength loss on left side. Lingering for a few weeks. Couldn't do more than 3 at a time

1)7.53
2)6.23
3)3.20

T: 17:37

as rx'd power squat cleans and ring dips

clean sets very broken. 4, 3, and 2 per round

as rx'd

11:02

PR by 7:30

wow ring dips are no joke, finally had a WOD that I could use them in. 3 to 1 ring dips to bar dips may not be enough considering I can do 50 bar dips straight but only about 9 ring dips if im lucky

m/35/212

13:00min

26/m/89kg

5:50min

used 2x 24kg kettlebells for squat cleans, just wanted to use KB's

26/m/89kg

5:10min

used 2x24kg kettlebells for squat cleans, just wanted to use KB's.

Subbed 100 lbs cleans and x2 bench dips...8:31...should have upped the weight on the cleans.

19:30

with full squat cleans... and my dips need work.

36/m/70"/175

21 15 9 135# CLNZ
65 45 27 Dips

1844

last one was 1940
CLNZ felt heavy
didn't have much sleep

25/m/73kg

17:38

Rx'd weight for cleans - 60kg
Subbed bar dips for ring dips

M/51/165 Friday 4/18

WOD: sub'd 115# power cleans, ring dips as rx'd - 12:34. So, I guess I did "Beth," not Elizabeth.

Finished with 4 min. Tabata pushups - 10, 15,15,15,15,15,15,15 (forgot that score is based on lowest # of reps)

9:32

as rx'd

Around 11 mins as rx'd

111# cleans
Standard Dips

5:27
Then
Jump Rope and Sits

my 2 worst excercises!!

subbed with 75lb cleans, 15-12-9 ring dips

20 something minutes. i think when i was flailing around on the rings for my last set i somehow pushed the stop button of my watch. when i was finished it said 19:xx. i'd guess about 22 minutes.

37/m/165

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

Elizabeth
115# power cleans and bar dips
10:20
5,378 ft-lbs/min which is 673 better than my Fran HP once again proving that I suck at pull-ups

46/M/196

5:08 pr

reg dips and power cleans
first set of cleans went to 17 reps.

As Rx'd
13:54

As Rx'd
13:54

f/25/107

20:20

75lb & extremely poor ring dips

Sharon, you put the extra 10 on after all, nice!

26/m/6'3"/185

Subbed 115# cleans.

13:25

CFWU X 2 + 10 minutes of plyometrics and joint mobility

90# Hang power cleans

6:21

Will try squat cleans next go 'round.

subbed bar dips for ring dips, 40kg
9:50

m/25/220/5'11"

As RX'd:

13:36

This was a horrible experience, and it definitly brought to light my weakness on the ring dips.

MAWL

A - 18:03
Subbed 65lb. for clean
Jumping ring dips x 1.5 (32-23-14)

M - 19:52
Subbed 115lb. for clean
Ring dips were done in sets of 2 or 3. Don't know what was wrong with those today

Full squat cleans for both of us. Legs for both of us very tired from Nancy

1st round- 135 for 6 and 95 for 4, 19 bar dips
2nd round- 95 for 7 and bar for 8, 7 bar dips
3rd round- bar for 16, 8 bar dips

Around 14 min.

This is my first week and it kicked my ass. I hope to do a lot better the next time Elizabeth comes around.

27 yoa male - 5'10" - 173#

As Rx'd (full squat cleans) -

9:10

on 2 hours sleep

As Rx'd 9:09

As rx'd 8:05 (pr)

20/m/5'10/160

As rx'd 15:34

43 m 6' 200#

13:26, all but 2-3 full squat cleans. gotta be one of the hardest wods yet--shattered old pr by 6+ min.

26/m/200/6'
Recovering from torn shoulder, subbed ring dips for "just dips." =)
11:45

M/40/184

Subbed Hang Power cleans 75# and Body squats for Cleans due to lower back issue
Also, did bar dips.

9:11

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/151

WOD as rx'd

8:40

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

12.28 as rx'd

first time with this lovely lady.

as rx'd

13:30

35/f/155

45# cleans
jumping ring dips

16:01

F 13 67" 138

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds SUB 12 Kg Kettlebell Swings
Ring dips SUB Push-ups

6:54

34 M 195

As Rx'ed
Full Squat Cleans
Ring Dips

11:01

18:52

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds SUB 12 Kg Kettlebell Swings
Ring dips SUB Push-ups

4:49

done yesterday 4/17/08

25/f/5'2/130#

breakfast: run 46 minutes = 6.1 miles

review the squat, front squat, overhead squat (pvc) w/a fellow 24hrFitness regular, then put her thru "Jeremy"... hehe. later she said "thanks fer kickin my butt"

cfwu, warm-up ring dips, warm-up cleans 65x5, 85x3

WOD: "Elizabeth"
21-15-9 of
95# full squat cleans
ring dips
time = 8:45 (pr)

31:30

sub'd 3 bar dips for each ring dip

21/m/180

As Rx'd
28:04
Full squat cleans really shows my lack of work capacity. Dips were easy as hell. Cleans took forever!

CFWUx2 (no dips)
16:06
(8 at night after umpiring little league game so shortened the warmup a bit, should have done Burgener warmup though).

PS Cleans were deep on set of 9, but should have been deeper on 1st 2 rds.

bw 250.0
10:42, subbed 1x bench dips (from one post of squat rack to the other)
The cleans were power cleans, but touched to the ground in each rep.

40/m/205

first time doing full squats very happy I could actually do them

45kg on Cleans
Regular dips 63,45,27

25:09

#323 - Shana in ATL

regarding wut weight is "rx'd" for women if the weight for men is 135#;

i remember reading one of AllisonNYC's posts not too long ago, in which she described being very much delighted to discover from one CrossFit shero elite named EC, that if the rx'd weight is 135# the women's weight is 85#

BrandX however, posts the women's weight as 95# if the posted rx'd weight is 135#.

85# is easier. but why go easy? hehe.

Elizabeth

135 lb. cleans and bar dips (3:1 ratio)....

16:24

(note: i did Elizabeth light about 5 days ago which was 135 lb. cleans and 1:1 ratio and did it in about 9 minutes, so this really shows how more dips can slow ya down)....

as always, just happy to finish

m26/215/6'4"

Bar dips....added a lot of time. tried hook grip for first time. loved it.

18 min

@@
9:01

14:30 as rx'd

16:41 as rxed

28:30 w/ bar dips x 3 of rx'd
squat cleans getting deeper and were a lot harder
bar dips took forever to get through

Full squat cleans with 145 lbs.

6:31

25/M/156/5'8"

7:58
subbed 115 cleans
Jeremy and i rotated these, it was fun to keep each other going. Hopefully next time i will be up for 135, 115 was a good weight for me this time around.

Cobra CFG!

24/m/185

as rx'd 13:28 (PR by 2:20)

Anand S:

sub 75# cleans (some power)
sub ring dip negatives

38:25

26/m/153

7:58 (approx., we were doing this together in a rotation b/c we didn't have time to wait for one person to get done, so there was some waiting, but whatever, also only did 115lbs)

Wow, that was hard. I think the 115 was too much weight for me at this point. I pushed through, but probably wasn't the brightest idea. Next time I should do 115 again, and try to get perfect form.

33/m/205lbs

15:51

34/M/190

Elizabeth: 6:09

Gaspint and trembling afterward: 9:06

Good stuff!

Cleans: @ 75lbs.
Dips: Did the first round 2:1 sub regular dips for ring dips, but my shoulder just couldn't take it, so the last two rounds were 1:1 (so 42, then 15, then 9).

Still a miserable 16:04.

...this shoulder thing is really starting to piss me off...

p.s. I also ended up doing mostly power cleans... for my own "you vs. you" clarification. :)

f/38/5'5"/144

77# cleans, from floor but not caught in a squat
bar dips (not 3:1) with all but first 10 assisted by putting my foot on window sill

11:09

wu x 3 (pushups instead of dips with some clean practice using 45lb bar)

first time in a long while doing cleans so I scaled the workout and did 100 lb cleans and ring dips.

18:01 ring dips were alot easier than the cleans. I was smoked by the end but still did some more clean practice to get the form better.

46/M/185
Beat 17:51 w/jumping dips
Modified
135 Clean
and REAL DIPS (No jump)

17:32 PR

I don't know to clean so I did a scaled verison of Barbara.

5 rounds, for time:
10 pull-ups
20 push-ups
30 sit-ups
40 squats

male / 19 years / 130 lbs / 5'4"
24 minutes, 33 seconds

Me: 41yo/M/5'10"/180lbs

Warm up: Greg's Circulars, 15 squats and 6 muscle ups

WOD: Elizabeth 10:17

135lb Cleans: No regrips, I rested at the bottom as little as possible. The cleans are where I need to pick up time.

Ring Dips: I am having trouble completely locking out at the top. The last inch is tough and I get a little shake in the rings. This is where I need to focus to improve my ring dips.

Have Fun, Train Hard,

Billy

Wholly Guacamole, I just looked at my last Elizabeth, I took 15 minutes and 8 seconds of my last time and I weigh ten pounds less! Thanks Coach and thanks Dr. Sears. Crossfit and the Zone are a potent combination.

Have Fun, Train Hard,

Billy

As Rx'd

22:50
First time ever doing cleans. It took awhile (like til the final set) to figure out the amount of drive needed to get the bar from the hips to the shoulders. I think that is the real intensity variable in this workout. It not only increases the speed of the workout (and therefore the total work output) but also is the real gut check.

M/172/6ft/26

As Rx'd

22:50
First time ever doing cleans. It took awhile (like til the final set) to figure out the amount of drive needed to get the bar from the hips to the shoulders. I think that is the real intensity variable in this workout. It not only increases the speed of the workout (and therefore the total work output) but also is the real gut check.

M/172/6ft/26

pre: some of cfwu
post: 2/3 Michael 11m40s

Time for Elizabeth 2/3s 4m20s same as last time when I did 2/3s

11:30

no ringdips but bardips....pussy styl

m/29/194
Sub'd 3 bar dips for every 1 ring dip, otherwise as rx'd: 16:50.
First time I had ever done it with full squat cleans. Other times with Elizabeth, I had done power cleans. My legs are toast. I knew I was in trouble when I was gasping for air after the first 14 cleans!

48/m/140
95#
bar dips
11:55

M/22/154 GregAWU

As rx'd: 14:50 PR

m - 50/170
16:10

Gregs warm up

Time as rex'd

10.47

5 minutes faster then last time. Did Most of the cleans in ful squat and did the wod at half past eleven in the evening

M/50/6'/195

CFWUx3 no dips

21 15 9 power cleans 115#
42 30 18 bar dips
time: 19:12

my triceps started cramping after my first set of 20 dips, so I had to break them up into sets of 5-10 and then wait for cramps to go away after that in all rounds

44/76"/192

CFWUx3x15 (except dips - 2x8 dips)

95-lb cleans, ring dips

16:38 (first time doing this workout with full squat cleans)

I scaled 135# cleans to 95# cleans and after I did 21 of those (with a full squat) and got on the parallel bars to do dips, I decided I could never do 21, and certainly not 63, so I halved the number rounding up...

So...I did
21-15-9 95# cleans and 11-8-5 dips.
Splits of 6:35, 9:02, 4:11 - total of 19:48.

Totally dead afterwards.

23yom/6'2"/220

as rx'd

9:47

tough, i could feel my lungs not only in my chest, but through my back too

M 35/226

as Rx'd

15:05

first time doing Elizabeth. squat cleans are no joke. same with ring dips. 7 wks of CrossFit. love it.

as rx'd 16:15
Post WOD got first muscle up

50k power cleans. Dips as rx'd.

09.28mins.

35 seconds faster than last time where i subbed 3:1 regular dips

Subbed 95, 115 & 125 on the cleans. Much better form, cleans beginning to "snap" into the squat.

Most ring dips were jumping negs.

22:15.

M/34/215/6'1

as Rx'd

5:37

M/44/5'11"/205

115# cleans, bar dips 1/1
13:45

11:40 Beat last time by 2 minutes. It's amazing how this whole thing works. I did this a day late, I was afraid of it and had to give the legs a rest after the OHS and runs and hockey in one day. Haven't done this WOD in 2 months, haven't done many dips since either, and felt tired and still beat last time by 2. I love this Kool-Aid, man does it work.

m/33/202
cfwu
power Elzb- 8:51

As rx'd , but there was a lot of struggle with the cleans. Form improved at the end, but speed and power decreased, which was what forced me to improve form in the first place. Plenty of room for improvement.

26:25

Slight correction...26:20 because I started with a 5-second lead.

Didn't really keep time as we were interupted by a call for a smoke investigation @ the end of 15. We decided to repeat the 15's because of the unscheduled break.

Sub'd w/ 95# bar & 22# weighted dips.
21-15-15

Felt great

Did it w/ firedave @ the station.

23/m/5'9"/152#

Not much experience with heavy cleans; subbed 95#

17:47

Form on the cleans felt the best it's ever felt. Really happy. May have tweaked shoulder a bit in the 2nd set.

M/29/185

RX'd

Squat Cleans

14:34

130# clean. 12:22 (PR)

"Power Elizabeth"
Time: ~12:30

Gassed on the powercleans and just didn't have the strength to crank out the ring dips.

HHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175
WOD as rx'd

12:07

HHHHHHHHHHHHHHHHHHHHHHHHHHH

23/m/174

2 hours of BJJ then "Elizabeth"

115# cleans
Normal Dips

14:10

22/M/6'1/186

Half-mile swim before WOD

Power CLeans
Regular dips 3-1

12:24

95# full squat cleans
bar dips with an extra 25#
at the station with Blaine
broken up by calls, time got all messed up
so did 21,15,15

33/M/185

As Rx'd with squat cleans

12:07 pr by 12:53

F/34/142/65"

65lb full squat cleans
Dips 45lb C

13:03

Two full minutes better then last time!!!
YAY
I felt sick for about three hours after - so our medic gave me an iv - feeling better now.

34/m/203

As rxd 6:38 (PR by 3+ minutes)

Uggh. This is the first one that I didn't finish. Not being able to do more than 3 135# cleans in a row kicked my butt, then I ran out of time. Next time, I'll have to try this one with the weight scaled back a bit (or a lot).
Cleans @ 135# 21-3-2,
Bar dips 21-16-6
Time 22:00 but it doesn't count.
Freaked out the folks at the gym I visited when I dropped the iron weights on their cement floor-- quite dramatic. Looking forward to trying this one again.

39/m/155

This one is a killer... 17:52

Had to scale back the weight to get the reps... used 95

ALso no rings so the bar dips were brutal 63-45-27....

How do you do this in 7 minutes?

31/m/5'8"/177

12:27 dips 2 for 1

65# clean
gravitron dips with double reps at 110# for 1st two set then 95# for third set

40/M/170

cfwu

sub'd front squats at 135.

12 minutes

m/53/180
Subbed power cleans otherwise as RX'd
14:10

Age 52/BW 250# subbed bench dips 3:1, and SA snatches @ 55# "big bar" 20/15/10 per side (18:27).

As Rx'd.

First time doing the rings dips for all reps, usually sub 3:1 dips.

About 25mins..

Full squat cleans but only 95#
Ring dips
12:42

30/M/255#

21/11 Squat Cleans
4/9 Power Cleans
Regular Dips
14:41

as rx'd: 6:07

4/19/08 - As Rx'd 15:17 (PR!)
11/27/07 - As Rx'd 20:15

7:38, but I only used 95lbs for the cleans and the 15 and 9 rep sets of ring dips I had my legs hanging on the ground.

Better form on the dips next time.

as rx'd

15:41

I hate high rep cleans.

Jeff @ work
6:42
Might have dumped three or four reps just before standing all the way up.

Stronger core at the bottom of squat would help with midline stabilization.

wow, crossfitters have a lot to work on. will they be good at anything or mediocre to not so good at everything. sure they are taught the skills but when matched up with people who specialize in those skills the will be outmatched by a whole lot. the question is, should one be really good at one or 2 things or be ok at a lot of things.

i wonder how the top crossfitters would perform in a top level track meet, or a top level swim meet, or powerlifting meet, or an olympic lifting meet, or a top level basketball game.

i wonder if crossfit is only good for people who have random demands on their body. i also wonder who those people are.

27 / M / 175*

12:57 As Rx'd

Charity-
95# SQ CLN's
9:29

#550-bubba29-I see you haven't tried CF long enough. CF is a sport and we specialize in CF. You should post your comment on todays comments 4-19--you'll get your question answered!

45/f/146
1/2 intensity workout week, Elizabeth: 12/8/5 of:
65# cleans, JRD/negatives (rings at armpit height)
7:40

500m Row
Burgener Warm-up

WOD
:07::59 (95lbs)

Went very slow and light.. My Cleans needed the work. I have to say, I was pretty stoked by form. Dropping down and working on them helped a lot. Back to 135 next time.

Get some, Go again!

13:50 w/swolen lt. knee from who knows what. Felt great otherwise.

disappointed. haven't done ring dips in a while and it's obvious

TIME - 16:53

ROM & Cals for WU

Subbed 115lbs for cleans
Bar dips but kept the rep numbers 21-15-9

20:26.73

Less than a minute longer that last time where I used only the bar and no weight.

27m/6'1/200

6:45 did 50lb weighted dips though

15:05 - power cleans - still recovering from 3 week sickness

previous = 18:43
previous = 15:44
previous = 17:39 - deep squats
previous = 19:49
previous = 18:58
previous = 23:46
previous = 16:15
previous = 29:00

Elizabeth as Rx'd
9:17
toebud

M/46/185/6'1"

Did a little late.....

10:18 as Rxed

Pre: Usual wu's.

WOD: 135# cleans, started with squat cleans, ended up doing full power (as opposed to hang) cleans for the remainder...dips on bar, 1:1. Still recovering from sinus/upper respiratory infection. 14:32. Avg. HR: 151. Gassed.

Post: Stretch!

24:00

38/m/194

4:58 as rx'd

As rx'ed (squat cleans & ring dips)

18:29

30/m/200

7:57 as Rx'd. New PR.

RX'd
09:56

27/f/140

18:43

105lb full squat cleans and 2 for 1 reg. dips. Slower than my PR...oh well, next time!

m/43/6'/183

Power cleans & regular dips X2
Only made it thru the second set 18:00

full cleans and rings
5:35

As Rx'd

11:32
(PR by 1:31)

Better overall. Last time 29:10 and 95# cleans.

This time, 26:07 and 135# clean.

Dips 3:1 = 63,45,28

I did power cleans (from the ground up).

Better overall. Last time 29:10 and 95# cleans.

This time, 26:07 and 135# clean.

Dips 3:1 = 63,45,28

I did power cleans (from the ground up).

As Rx'd

12 min

felt good!

"Elizabeth" scaled to 94# squat cleans and tripled regular dips
20:42

As rx'd 9:52 - less my pr by ~1 min - those ring dips were killing me today

M40/195#

Warmup: 5 minutes progressive work on AirDyne + CFWU

WOD: 11:32 with subs

Subs: 95# instead of 135#

Notes: Performed 080419. Last time (with this weight) over 18 minutes?!? Next time more up to 115#.

30:56

Only made it 2 rounds, needed to scale back on the clean weight, try 115 next time.

27 YOM
195#
5'10''

Warm-up:
1 Mile Run

WOD (Substitute Dips for Ring Dips):
6:31

Sub'd dips
20:50

Broke all exercises up in 5 rep sets. Failed on the 15 rep cleans because the bar hit my massive chesticles. (While that sentence is technically accurate there may be some sarcasm.)

CFWU x3

as rxd
10:21

M34/86kg

CFWU -D P6

WU:
Clean 20kgx10, 40kgx5

Regular dips
Clean: 50kg (40kg)

17:40 (21:40)

22mins
Used only 37.5 not 60kg bar

12:28

Bar dips (no rings)

all sets of cleans were broken. max reps in a row was 8.

47 5'10 200

cfwu minus dips

135 Cleans as rx'd but scaled ring dips 15-10-5

11:10

Subbed 3x bar dips for ring dips

23:37

the cleans were a relief after the 1st set of dips.

7:30

Lost it on last set of ring dips

37/m/5'8"/148

wu
400m
3rnds
15xplanche pushups
15xsitups
15xback ext
15xsquats
100m sprint

planche and handstand work

weighted pullups
40x3,45x3,50x3,55x1,65x1,70x1

first time being able to do
Elizabeth w/135#

RX'd
15:11

Subbed 95lbs

13:37 All SQCLs

cleaned 95 pounds. Didn't squat down far enough.
Did dips with bench and feet on stool

Time = 11.21

"Elizabeth"

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

M33/181/6'2.5"

As RX'd 8:24 (PR) first time doing this
12+6+3/7+5+3/2+4+3
6+6+9/6+5+4/5+3+1

Looked easy, didn't even feel that bad, now 10 minutes later, I can hardly type :)

7:32 as rx'd [power cleans]

M/39/185/5'10"

23:04

Fixed Bar Dips
Had just finished Michael 5 minutes earlier.

Cleans @ 115# (tried for squat cleans at the beginning, but most ended up being power cleans)
Dips: bar dips 2:1

8:something/6:01/3:19 = 17:50 (tons of breaks)

33/M/175

6:38 as Rx'd

m/35/238/72"
as Rx'd 11:47. My first time using rings. Last time did bar dips 2:1 in 12:27. So I'm pretty happy about that.

m/26/6'3"/180

"Elizabeth" - sub dips for ring dips

6:41

How sould you scale 1 ring dip to regular dips?

95 pound cleans and no rings so stationary dips...15:46

19:15 as rxd. First time doing with rings. New PR

Tom m/45/180

11:14 (pr), down from 16:27 in January

21-15-9
full squat cleans - 65#
ring dips - modified w/ feet on box
8:25

"Elizabeth"

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

Subbed:

21-15-9
Clean 15 kg.
Regular dips

Time: 9.05

http://fraquellibjj.blogspot.com

Hi Guys

Did this light as I am competing on the weekend at the Gracie Invitational here in London.

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds (only used 20kg)
Ring dips (did regular dips)

Time = 8:47. (With forced rest waiting for guy to finish on the limited space for cleans.

34/M/160

as rx'd 17:55

subbed 40kg for squat cleans:

17.07

Good for you! I love swimming.

Age 35
BW 150#

As rx'd:

10:07

hang power clean 75lb:(
21-15-9
dips
42-30-18
31 minutes

CFWU x 2 (pushups instead of dips)

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds - subbed 115#
Ring dips - subbed bar dips 63-45-27

Full squat cleans. All broken sets.

This was tiring! roughly 25-30 minutes. Cleans were super heavy. Could only do sets of 4-7.

Rebecca S:

sub 55# cleans
sub 90# assist dips

8:12

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$10 more pounds on the cleans vs last time. Rougly the same time. Look above.

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

4/21/08
Used 115#
Ring dips with rock rings

18:08

Did this WOD 3 hrs after WOD - Michael.

CFWUx3
-sub'd 115-lb cleans (stay at this weight)
-sub'd 3xdips (63-45-27) (90 assist; 100 assist last time)
20:23 (21:30 last time)
-like no other exercise, cleans absolutely wreck me; this one is a biyatch

m/36/172

Sub'd 95lb squat cleans from floor and 2 to 1 dips

26:42

I need to get rings. The rx dip sub is insane.

scaled down the clean to 55.6kg (still struggled)
did 3/1 dips

43'00"

Quite a bit tougher than expected. At least I finished!

M/ 29/ 67.9kg/ cf since 1/08

17:59. 55# cleans and 2x bench dips. First 21 was broken down by 5-5-4-3-3-1. Bench dips as 10-10-10-12. 2nd set as 3-3-3-3-3 and 15-15. 3rd set as 2-7 and 18.

Last week (on 4/15) I couldn't clean 55# in the hang power clean W/O. Today, I did 45 reps of HPCs w/ the 55#. I don't know how I did it..just did them. Unbeleivable!

Mike F:

sub 115# cleans (start below knee)

23:35

M/28/6'2/195 Martial Artist: TaeKwonDo - 3yrs.

Pre-workout meal: whey, 1 apple

Warm-up: CFWU 2 x 15

WOD: 21-15-9 reps of:
- Deadlifts @ 135
- Push-ups

Time: 4:27

Notes:
- Subd today's wod for something a bit easier. Still feeling effects of partying this wknd.
- Wanted to do clapping push-ups, but energy level was not there to do poor rest.
- Need to stay with it though. Stay strong.

M 35/157 Completed on 22APR08
CFWU 3X15
Burgener WU
Clean WU 45X5, 65X5, 95X3, 115X3
WOD as rx'd
22:05

38/M/180--Syracuse NY

AsRx'd: 8:00 (+0:24 off PR)
Cleans were about 90/10 Squat vs power (at one point I clocked myself in the chin on the pull..that was fun!)

888888888888888888888888

STARTED WITH 115# FOR CLEANS, DID 13 AND COULD NOT TAKE IT, LOWERED WT DOWN TO 85#. I ALSO COULD NOT GET THE POWER ALL THE WAY UP SO ENDED UP DOING HANGING SQUAT CLEANS.

DID NOT HAVE THE RINGS AT GLOBOGYM SO DID 42, 30, 18 FOR DIPS,

15:43

8888888888888888888888888888

39m220

15:30
115lb cleans, subs dips 1x1

m/175/6'
17:39 PR by 12 minutes

Since my first meeting Beth, I've always done power cleans and that's what I did today

21/15/9
Powercleans 135
Ring dips (homemade rings)

Those homemade rings rip up my arms everytime- will have some great scabs tomorrow.

Wasn't feeling well today. Shoulder and neck pain from Nancy plus rough night of sleep.

Jennie: 26 F 160 5'9"
"Elizabeth"
21-15-9
Clean 95# (full squat clean)
Bench Dips
Did not time

Got back into CF after mostly tri training for a month or so.

24/m/152/5'8"

14:38: bar dips, 135lbs all the way this time.

155#24yom
Elizabeth, 21-25-9
As Rx'd, 135# full squat cleans from the floor, ring dips.

14:14

First time doing it with anything but hang power cleans (this is a lot harder). Great workout after a very stressful and tiring day. I almost skipped it for being so beat but promised someone I'd introduce them to crossfit today and so I couldn't back out. I got several people to check out the mainpage and talked to a few that had seen crossfit.com but had never tried it or seen it done, now they're interested too!

30/M/6'1/205

Cleans 135lbs 16-15-9
Dips 21-15-9

18 min

11:23 (53 sec slower than last time)

34m177

a little toe jump on the ring dips

18:20

35f130

50#
bar dips

13:00

CFWU
On the road. Used a Globo-gym (no rings)
subbed 2 regular dips for each ring dip
16:12
M/47/198#/72"

27/m/232

Cleans 21,11,5
Straight Bar Dips 21,15,9

14:12

Also did 6 - 100m sprints
2 - 100m jogs
100m karaoke, high knees, buttkicks, skips

Power cleans

7:11

M/27/230/6'3

Holy crap...

Tripled bar dips.
Cleans as rx'd.

31:48

Last time with bar dips 21-15-9

24:00

m/44/195/5'9"

Elizabeth
60 kg cleans (from the floor, full squat)
jumping ring dips (hold at top, slow negative)

29:55

My PR is 90kg so I thought the cleans would be manageable; I was surprised by how winded they got me. The dips were easier than I thought. Next time just a slight toe touch.

clean 95#

used rings for the first time.......WOW!!!!THAT WAS TOUGH

16:50

95# Cleans...form is still pathetic

first time performing ring dips

18:51

age 36
BW 181

CFWU 2x15

9:51, as Rx'd. 10:49 last time.

Roooooooooooaaaaaaaaar!

Thanks, coach!

19yrs 155lbs 5'8"
45lb Clean Bar Dips x2
12:02min

What do you do about swimming in CrossFit?

What do you do about swimming in CrossFit?

Meyer PR 6:43
Godfrey 12:53-95 lbs and modified ring dips
Plunkett- 10:08 65 lbs and mod ring dips
Edler - 10:08 135 lbs and mod ring dips

(done 4/22)
31:16...159/179
115# squat cleans & std. bar dips (forgot my rings!)
Cleans done mostly in 3's & thighs were a little weak after yesterday's Nancy. Decided against 3:1 ratio on bar dips and went w/ 1:1 instead. Rt shoulder is a little tender and dips aggravated it.

*22/m/175
*as Rx'd
*13:33

m/34/5'9/176

CFWU - 3. 7 PU each set. 5 dips 1st 2 sets. None last set.
2 sets superman raise
No Burgner wu. Still healing from OHS.

12:02

Cleans
7,7,7
5,5,4,1
4,3,2

Ring dips
15,6
10,5
3,3,2,1

Dedrick: 4:54

Subbed 115 lbs. for cleans. Ended up finishing each set with jumping ring dips.

Elizabeth w/o ring dips, 3:1 dips

24:05

1/15/08- 28:29

This was brutal. Haven't trained in 10 days or so, spent the time sitting at a desk day and night and eating junk food much of the time. Getting back to in today I felt like a dog's breakfast. Left calf cramped something awful when I did a calf raise after stretching it out....dropped to the floor, worst cramp of my life. Morale of the story is don't stop training!

M/20/6'1''/182

13:45 as rx'd

************************************ 05/04

15:03

Sub'd power cleans

cfwu x 2
wod as rx'd
full 135# squat cleans broken as follows:
5/3/3/3/3/2/2
3/3/3/3/2/1
3/3/3
all ring dips unbroken

23:51

43/m/166

9:13

Good, almost to PR, Power Cleans, will need to progress to multirep full cleans. a lot better than previous two months ago

26/m/5'9"/165lbs
30:32

32/male/158

17:06

32/M/205

Did this with the crew at SF CrossFit, yesterday. Awesome group over there if anyone has a chance to make it out that way. A different experience! :)

140#
14:30

Adam

16:22
65 lbs. regular dips
keep weight next time and shoot for complete sets of all

BRI CrossFit Group

TJB (37/m/155): Subbed 115# for cleans. 12:49 (PR by just about 1m30s).

Jeff (32/m/180): Subbed 75# for cleans. 19:31

Chris (33/m/200?): Subbed 75# for cleans (first 15 reps with 115#) and parallel bars for dips. 21:55

David (32?/m/205): Subbed 75# for cleans and parallel bars for dips. 12:00

Tom: Just feeling it out. No time.

12:13 as rx'd
I hate this workout so much I just broke up with my girlfriend Elizabeth

5'11"/m/145/41-rock hard steal due to crossfit

95/105/115-cleans
63/45/27-bar dips
17:05- not the best time, but I'm doing alone here in Alabama and I'm proud and beat.
push it hard-Thank yall.

M/28/5'8"/165

Squat Cleans 135# 21/15/9
Bar Dips 63/45/27

33:15

First time - just started following the WOD last Wednesday. Feeling great!! Thanks Coach!

I subbed this one like a mug.

75# Power Cleans 21/15/9
Assisted Bar Dips 21/15/9

14:23

Elizabeth, you own me.
- Chad

Scaled to 125#
About 28 minutes.

Scaled down cleans to 105

13 minutes

29/m/5'10"/220lbs

12m27s as rx'd

M/48/5'6"/132

95# Power Cleans 21/15/9
Weighted bar dips 25# 21/15/9

15:00

9:45 sub 95# power clean
wu=30 min lvl 8 home stairs, cfwux3 light on bench dips. legs feeling it after!

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29/m/170
9:01 as Rx'd.

Mixed w/u, BW 130

80# squat cleans, ring dips

15:05 PR (30 sec slower, 5# heavier); will up it to 85# next time.

1:1 pullups and dips
23:26

45/m/201
16:00
scaled used 108 for cleans otherwise as rx'd
Tough stuff

m/ 31/ 6-2/ 245

12:14 as rxd

Did this 2008-05-06
Cleans @65lb
Ring Dips
21-15-9
14:00