Awesome.

Who is the blurred-out individual in the lower left of the image?

lol @ #2, I knew someone would ask that. Seems to be the point is that he NOT be identified, does it not?

Are these hang cleans or straight from the ground?

Seriously loving the early posts!!!

Thank you very much!

It would be really cool if people would put their times down rather than 800 comments about whatever. Unless you guys are just looking at the pics.

oh yeah 21 min

http://www.crossfit.com/mt-archive2/003517.html

The most recent Elizabeth from 4/17

how many regular dips equal a ring dip?

I dont have rings to do ring dips, so I will be doing them on like the gravitron pull up machine, they also have bars that come out so you can do dips, should I still do 21-15-9?

sweet! This one rocks.

#6 It would be cooler if people who didn't like reading comments didn't comment about comments in the comments section. Try logsitall.com if that's all you care to see. :)

I remember this---medicine ball cleans and burpees---that was sooooooooo much fun ;)

I want my wife to look like that woman in the bottom left.....straight more jacked than me. I am single by the way so this would not be disrespecting my wife (if I had one). Kudos to the jacked woman!

Do three regular dips for every ring dip; Time 26 min.

Blaine Mitchell - The cleans are full squat cleans from the ground.

Mitch and Brian Carruthers - Three to one ratio is the standard for bar dips to ring dips.

63-45-27...

Enjoy.

thanks for the early post. will try and get to this tomorrow as Murph is calling me today.

Thanks for the early post. This one gets me every time.

#2 and #3 Witness protection!

M/25/175/5'10

YES! This should be great with my new rings coming tomorrow. Bought them from Tyler Haas.
Upping the poundage from 95# to 115#.
Can't wait!

are weighted dips a sufficient substitution for ring dips?

great video music
yee haw, got me Pickin N Grinnin here in Southern Illinois,

I just nailed my first Muscle-up! I'm so stoked right now, it's like the first time I stood up surfing!

I was doing the SP, PP, PJ workout from Saturday and thought I'd try a muscle-up between sets and nailed it!

I don't know if anyone has noticed yet, but wasn't the last Elizabeth done 080417? Why is the compare to link referring to 080112? I just thought I'd bring that to everyone's attention...

#22 Simon

congrats. great to get the monkey off your back. Its an awesome achievement when you finally nail it. Now the WOD's with MU's can be done as rx'd

this one rocks! can't wait to tear my shoulders clean off the bone....

Any Crossfitters in Chicago? I'll be working in Downers Grove/Oakbrooke area for a month... Anyone know of a Crossfit friendly gym in that area? Many thanks!

Cool, I met with Liz on Sunday and managed to squeak one out in 4:45 with power cleans. Hurt so good.

What's with the pixel-head in the photo? Very mysterious.

#22 Simon
Congratulations after the first one, they start to add up quick!

#26 crossfitters in Chicago...

I'm in the northern suburbs. just did crossfit cert in san diego and do crossfit regularly in my gym. club is midtown bannockburn, but the chicago clubs are probably closer. I'm up north in deerfield

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

Before asking 'what kind of cleans' are to be done, watch this vid.

"Full squat cleans" is the answer, assuming you want to do this "as rx'ed."

Enjoy, this lady brings a full freakin' dose of CrossFit. Paul

This'll be amusing.

#2 and #3 and Gaucoin, Why is his face fuzzed out?

Actually, he is in the secret army. When you go there, they issue you the "fuzzy device" that automatically fuzzes out any picture that someone takes of you. Coincidentally, they also issue you the "black bar" that automatically puts a black bar over your eyes when someone takes a close up of your face :>) They also tell you to tell anyone that asks what you do to tell them "I could tell you but I'd have to cut your head off and put it in a safe to make sure the information stayed secure" :>)

Have Fun, Train Hard,

Billy

Haven't learned how to do cleans yet, still working on that one. Does anyone have a good substitute or maybe a combination of exercises that would suffice? Any ideas would be greatly appreciated. I finally go my rock rings, so now i just get weird looks at the gym. Thanks for your help!

I think I might try this tommorow. I haven't been doing any WODS the past 3 days because I somehow have developed inpingement syndrome again in my right shoulder! Nooooooo. Not two weeks before the San Diego cert! The good news is it feels alright today and I went to visit a sports medicine clinic and learned I have 'loose ligaments' that predispose me to this kind of thing. Oh well, at least it's getting better, this community inspires me to push hard!

Still new at this and was wondering why it's a 3 to 1 ratio for bar to ring dips? Never done rings is it that much harder due to balance.

Sparky, your a wise @ss punk! Great comment about #6! I come here to post times, AND for the sense of community. Too bad you arent in tomorrow, Dave and I are going to crush your time (Asthma withstanding)! Thanks to all for the posts! i look forward to this part of the day. Crossfit in Southern Maine - Rob

Today I started a month long journey of leaving my car behind. i think ill use crossfit as my blogging area if you all do not mind. Anyway today was my first day and it was a tough bike ride to work and then home, all in all around 30 miles. I think i will enjoy the air and all that it surrounds, im looking forward to slowing down!

Troop suicides makes me very sad. This is the true meaning of not supporting our troops.

http://www.bloomberg.com/apps/news?pid=20601124&sid=a2_71Klo2vig&refer=home

SP rep 1: 75-75-75-75-80
PP rep 3: 85-90-90-90-95
PJ rep 5: 100-105-105-105-105

Erin

#26

i'll also be working in oakbrooke for 2 weeks in june. i would like to find a close crossfit gym as well for a drop in session if not, i'm hoping the hotel i'm in has something that resembles a gym or i'll be doing metcons at the playground. if you find out let me know

Some of you guys have talked about o2max tests. How and where do you take them?

that picture looks like a Where's Waldo? drawing!

I've been looking forward to this one ever since the rings showed up.

I just got back from two weeks of travel. I did a great improvised workout leaping up the terraces in an olive grove in tuscany and another sprinting up a very steep dirt path in the alps. On other days I chose from a menu seven printed pages of no-equipment wods from this website. Oh, and Friday I did Murph with only 100 pull-ups on a wooden beam. Took about 1:05. The second mile was pathetic.

It was the first time in my life I've exercized on vacation because it was the first time I ever wanted to. Thank you crossfit.

It was good to get back to the weights today.

power clean and press x1: 135 140 145f 135 145pr
power clean and push press x3: 135 145 155(1) 145 150
power clean and push jerk x5: 135 145(2) 155(1) 135 135

Felt my core weakening during the push jerks. I'm going to add OHS to my warmup.

OH YES!

SAN DIEGO IS THE LAND OF CF GYMS. I DROVE BY 3!

TOTALLY AWESOME TWO DAYS. I FINALLY GOT TO MEET PAT FROM CF SANTA CRUZ, ALLISON NYC, TONY, ANGELO AND OF COURSE COACH BURGNER JUST TO NAME A FEW. BURGNER WAS GREAT. ALL ACTION, DIRECT AND TO THE POINT. NICE!

FOR ME THE LEARNING CURVE WAS STRAIGHT UP! GOT TO DO A LOT OF REFINEMENT ON MY CROSSFITTING TECHNIQUES. IT HURT SOO GOOD! GOOD WODS AND GOOD DRILLS!

LOTS OF GREAT INSTRUCTION AND ATHLETIC TALENT IN ONE PLACE. IT WAS AN HONER FOR ME JUST TO BE A PART OF IT ALL. I MISS IT ALREADY.

YES! ALLISON HAD SEVERAL GOOD MUSCLE-UPS. I SAW THEM! LOOKED FUN!

GOT LOTS OF AUTOGRAPHS IN MY WOD LOG. MANY THANKS!

HI MOM! I'M HANGING FROM THE PULL-UP BAR SECOND IN ON THE PICTURES LEFT WITH THE GREEN DO RAG. CF SAN DIEGO GROUP PHOTO. FUN PEOPLE TO BE WITH!

SAN DIEGO CROSSFIT ROCKS!! NOW THIS IS YELLING!!

ROBERT S.
TUCSON, AZ.

24/m/200#

95# cleans
ring dips as Rx'd

14:41

My cleans are weak. I didn't go too far ROM on the receiving squat.

Any of you pros want to weigh in on this question...

What's better? A fast time with compromised ROM or full ROM on every clean with a slower time? I can see the argument on both: more muscle involvement and muscular workout with full ROM, less metcon if you slow down the pace, correct?

Someone chime in :)

33/210/6'/male

11:48 75# cleans

does anyone know what the bars over the treadmills are used for in this picture?

#47 - I work in a hospital and we use those to put people in harnesses/slings who have hemiparalysis or impaired nervous control of their legs so they can either retrain their gait or just for simple physical therapy.

Not sure what they would be used for in a crossfit setting though.

Kim # 12-
You crushed that sista!
What an awesome facility that is...only half that is dedicated to CF is in the photo. The bar has been set high!

Awesome I'm right in the middle of the picture... Rob lookin good on those burpees bud. First time gonna do elizabeth with everything prescribed lookin forward to it tomorrow

Tough day today playing catchup.

Breakfast: 50 Burpees - 2:34
Morning tea: Shoulder WOD - 70~80 Kgs
Lunch: Murph - 35:39

I might have the afternoon off training and go to work instead. Looking forward to a sub 10 min Elizabeth tomorrow

Byron (comment #45),

I am bu no stretch of the imagination a 'pro' when it comes to this stuff but I can answer your question....

FULL ROM wins hands down becuase as you said
1. Greater muscle recruitment
2. =greater total Work
BUT MORE IMPORTANTLY EVEN.....
3. Unless you are working towards full ROM you will never unlock your true athletic potential. The full squat clean requires significant midline stability and mobility through the hips and spine. By developing these qualities you will enhance strength / power in lifting significantly. It doesnt matter how much of a met-con flogging you give yourself.....if you dont have that foundation of solid midline stability + hip/spine mobility to create a platform for your true strength potential....you will place a glass ceiling on your own performance.

So in short....persist with working towards full ROM, even if it slows you down. Short term sacrifice for long term gain when you are strong as an oxe and can then ramp up the speed even more than you would have otherwise.

Others may have a different view but that is my humble opinion and I hope it makes sense.

M/19/160

125# squat cleans
9:33

Very fun video! Thanks Martins.

M/38/6'/195

Hey everyone! Had to let everyone know about a little experiment i did over the weekend. I have done the Wildflower Olympic Distance Triathlon up at lake san antonio for four years. I have trained at various levels each year. I am a pretty athletic person and know that i can do the race without training, but would not be feeling very comfortable. This year I decided to let my training be just Crossfit and the WODs for this seasons race. Id say i have about a year of serious Crossfitting under my belt

I was pretty nervous the day of the race since i didnt swim, didnt bike, and didnt really run (unless its on the WOD). Like i said, the only training i did was Crossfit.

As it turns out, i completed the race and was able to PR my time by 2 minutes!!!! I felt great during the race and my recovery after was excellent. Its not the fact that i improved my time by a small amount, but the fact that the training allowed me to do well at ANY task that im called to do!!!

This is the Crossfit Creedo!!! and it ain't no bullshit!!!! It works!!!! Thanks Coach!

Also, had a great time at the April 26,27 Level I cert in San Diego. It was great to be around so many other fanatics. The training and the workouts were great and was stoked to see the Crossfit Celebs......ps thanks Nicole for all the extra reps on "fran"......i know, i know...need full extension..i got it:)!!!

No offense #3, but who is the blurred out
individual in the lower left of the frame?

I have a question for anyone who has seriously stuck to the WOD for a year or more: Does the healing time for injuries go do over time or is that a fact of life. I am nursing a lat pull from the last attack and still cant get one without pain. Funny thing is I can do 20 straight so the strength is there but (bear in mind I am in week 3 of my crossfit love affair) I tore or pulled something and it's not healing quickly enough for me. I am not giving up on it I just sub dips for pullups, but a little sage advice is welcome.

Had to do 2 CrossFit workouts today to catch up for missed time over the weekend. Here they are including my warm-up.
Warm-up:
300 Skips w/ Jumprope
3x15 of…Pullups; Pushups; Wall Ball Situps; Back Extensions; Squats

1st CrossFit Workout Today:
50 Burpees w/ 1’ vertical jump for time.
A CrossFit “Burpee” is an old school squat thrust. From standing position down to a push up (kicking your legs behind you) then back up to a vertical leap of 1’. 50 in a row as fast as you can. I did it in 5:07 and thought I was going to die. I was sucking wind SO bad!!!

The 2nd CrossFit Workout was a series of lifts.
Seated Shoulder (Military) Press: 135 x 1; 140x 1:145x 1; 150x1; 150x1
Standing Push Press: 135 x 3; 135 x 3; 135 x 3; 135 x 3; 135 x 3
Power Clean: 150 x 5; 150 x 5; 150 x 5; 150 x 5; 150 x 5

If your injured, let it heal, Don't try to work with any injury. You could create a larger injury or just keep aggravating the current tear and prolong the recovery.

To answer you question, I don't think healing time goes down. Your body just adapts to the stresses and becomes better at dealing with the WODs, so there are less injuries to heal from.

I believe the treadmill with the cable attached harness over it is an overspeed treadmill, or, known by many as a "super treadmill". They are designed to increase an athletes speed, yet through their design they are only good for improving top-end speed. They run faster than you can go and when you fall, the harness and cable system keep you from whipeing out. You can also jump on and see how many strides you can get without whipping out. I've talked to Olympic Track Coaches who feel they do more harm than good, though, especially with proper spinting mechanics. For athletes working on improving their 40 times for Football, for example, the "super treadmills" do nothing to improve the athletes starting position or their first ten strides, which are crucial in a good 40 time. They also, (as with all treadmills), rob the athlete of solid hip-extension when compared to that of sprinting.

Did "Elizabeth" last week, but scaled it up a bit. Did machine dips with added 45lb weight and added 21" box jumps as well. Did it all in 9:50. Am looking foward to trying to beat that tomorrow.

42yo/m/5.10/170

Hey guys, some how i tweaked my shoulder, dips are impossible. any other suggestions?

Vance

Hey guys, some how i tweaked my shoulder, dips are impossible. any other suggestions?

Vance

m/40/205

What was I thinking, I did 3 regular dips and 3 pullups for each ring dip. Made for a pretty intense workout though.

33:22

Just got my Eilte Rings today, and I'm so psyched to use them tomorrow!

Got a question. I'm doing pretty well with dips these days (CFWU with 3 full sets of 10, full ROM, etc.) but I've never done ring dips, and was wondering if I should sub ring pushups for tomorrow? If I've got 3 sets of 10 regular dips, my guess is that I don't have nearly that many ring dips. Any suggestions?

BrettL - 65

21 sets of 1 will still get the job done. Focus on keeping the rings tight to your body.

I would be inclined to just do less reps, or take more time, before I would change to a completely different movement. (ie, ring pushups)

I get to do x3 dips... Because I don't have rings yet... You've made me jealous, now use your rings!

Kinda off topic, but felt I have to rave about it since I owe it all to Crossfit and crossfitendurance.com!!!

So this last weekend I PR'd doing the Wildflower Half Ironman Triathlon by over 17 minutes, for me this is pretty significant and I am totally stoked about the results. I learned about crossfit less than 9 months ago, and started incorporating it into my triathlon workout routine.

Pose running, tips on improving my swimming technique, and extra power I have developed on the bike I all attribute to crossfit. Pretty awesome stuff and I thank God I found this community!!!

For a handler returning from his post deploymnet leave; we celebrated his return with a very special, 2 girls/1 bucket workout for him.

Grindy
10 x 135# C&J
5 rounds of Cindy (5 Pull up, 10 push up, 15 squat)
3 rounds for time
Angel-24:47
Hawk - 32:10
Shaft - 34:35
Smitty - 36:35
Hu-dizzle - 35:15

All squat cleans. He was very appreciative. Have a good day.

I want bread. I'm going to watch EAT TIME! instead of running to the kitchen for a slice of whole grain.

I keep telling myself that it's going to get easier :/ Right now I'm not sure I believe it.

I am going to track down that blurred out sonuvabitch, expose all his secrets to the world, and then kill him.

;)

just kidding, blurred dude!

haha can you think of any better way to draw attention to yourself than being the one guy who is actively avoiding attention. i didn't pay attention to any other person in the photo, but I am counting hairs on this guy's neck

I started Crossfitting two days ago and due to the post time of the WOD, the fact I live in the UK and my schedule I work a day behind. I will be doing this tomorrow morning and just to get something cleared up.

I have no rings so the prescribed replacement is 3 parallel bar dips for each ring dip. Does this mean that I have 63-45-27 reps of dips to do? It seems intense!

Also cleans are new to me so would it be okay to start at half the weight till I get the technique sorted. I know from my dead lifts and squats that the prescribed weight is heavy for me.

135 dips tomorrow? Rock on.

If I were to use a weight belt for bar dips, what weight would suffice as a good sub for ring dips?

While I agree with most posters that the squat clean is the superior movement in terms of increased physiological demands, higher met-con, greater ROM etc. the WOD clearly states to use a Power Clean for Elizabeth.

A video exists of Annie and Greg A. doing a modified Elizabeth with squat cleans and are asked about the difference at the end; which may seem an endorsement but I saw it as an experiment by the two elite Crossfitters.

I believe if coach wanted Squat Cleans, it would have said so. My rant aside, if you can pull off squat cleans as at the rx'd # and reps, who am I to judge!

3,2,1...GO!

Hey Terry # 73: Actually it's the other way around.

The WOD doesn't clearly state Power Cleans. Where do you see that? It says Clean. Full squat Cleans are RX'd unless it says otherwise.

The video of Greg and Annie doing "Elizabeth" is RX'd with full squat cleans.
Greg later did a video with Power Cleans and that's called "Power Elizabeth".

Form wasn't so great on those cleans in th video today. Personally I wouldn't want someone doing heavier weight until the form is second nature.

I saw a good deal of rounded backs and not one time did they jump under aggressively into a squat, instead they spread their legs and hit the balls of their feet. Even for a power clean your feet/hips should land nicely in your front squat stance.

Ok,... I am still waiting for Jeff Martin to adopt me so I don't have to work and I can train all day; otherwise, how can I keep up with those "CrossFit Kids" monsters David & Connor. I am so not cool with them crushing me at the next CrossFit games, especially since they were just like 14 year old kids at the games last year when I was lucky enough to end up in their group with Jeff coaching us all. Wow those two have gotten strong. Kudos! I better start training harder so I can keep up! Now to get the adoption papers ready...

32m/195/5'10"

19:35

5 seconds longer than 4/17, but i did full squat cleans this time instead of power cleans. i still need to work on landing in the squat, since i'm basically still doing power cleans and then front squatting the weight.

anyway, 17:12

13:48 as prescribed, which is 1:30 off my PR but this was a morning workout so I accept roughly a 10% decline in performance.

Tariq

33m/153/5'10"

Does anyone have a good video or a description of the difference between the "clean" "hang clean" and "hang power clean"? :) I was reading on the brandX site and it wasn't too descriptive.

Or am I correct in assuming that the hang clean is simply, deadlift the weitght up, and then snap it up to a clean?

Thanks!

http://www.angrydalty.com/crossfit.htm

Re: "How many ring dip substitutions????" For all you people asking about this, yes, it really is Rx'd that you do 3 regular dips to 1 ring dip.

I started CF'ing in January and stubbornly did the 3:1 ratio until last month when I finally got off the dime and made myself some "poor man's rings" (props to Bob in NoVA!). Now, having done ring dips finally, I can say that for me, the work required for a ring dip is nowhere near the work required for three regular dips. (I found ring dips to be not much harder than regular dips.)

I made this comment at Crossfit Chaos, and CCT Joey responded with something to the effect of that's because they want it to be so hard that you'll hate the sub enough that you'll get on board with the regular requirement.

As Rx'd

10:42

New PR by 1:01

10:00, PR by a bunch

Angry, #80, it's in the FAQ, but just to make sure you don't get pissed off, it's 'Hang' meaning the movement starts from above the knee, 'power' means the movement is caught from a quarter squat. 'Clean' (unmodified by 'hang' or 'power') means bring it off the floor, catch it in a front squat, stand up.

See comment #30 above for link to a clean or 'squat clean'

Paul

elizabeth stats from logsitall.com :

median: 11:05
total entries: 131

top 20
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Matt Chan Photo 3 mins 34 secs M 30 196 Solo
[2] Erwin Caalaman Photo 4 mins 52 secs M 25 205 CrossFit SoCal
[3] paul beckwith Photo 4 mins 52 secs M 33 265 carolinacrossfit
[4] Anthony Bainbridge Photo 4 mins 54 secs M 30 180 CrossFit Fredericton
[5] miguel flores Photo 5 mins 12 secs M 22 175
[6] George Mounce Photo 5 mins 32 secs M 31 175 Solo
[7] Chad Souke Photo 5 mins 54 secs M 32 225 Rugged EMS
[8] Aushion Chatman Photo 6 mins 15 secs M 29 195 CF San Diego
[9] Ricky Frausto Photo 6 mins 38 secs M 30 150 CrossFit Omaha
[10] Tyson Patrick Photo 6 mins 44 secs M 22 172
[11] Tate Postnikoff Photo 6 mins 55 secs M 28 200 Crossfit Mississauga
[12] Gary Roberts Photo 6 mins 59 secs M 37 195 Fort Lauderdale FD
[13] Brian D Photo 7 mins 20 secs M 26 203 Crossfit DeGrego
[14] Bill Grundler Photo 7 mins 26 secs M 39 198 PowerHouse 63!!
[15] Chris Lizzotte Photo 7 mins 26 secs M 33 199
[16] David Sailor Photo 7 mins 36 secs M 45 177 Londonderry, NH
[17] chris ewanowski Photo 7 mins 40 secs M 36 185 None - Charleston SC
[18] Adam Kemmerly Photo 7 mins 55 secs M 47 165 CrossFit Stillwater
[19] John Schneider Photo 7 mins 55 secs M 29 195 ThreeRivers CF
[20] heath brewster Photo 7 mins 59 secs M 35 195 geronimo

To view the entire list:
www.logsitall.com/login.asp (w/f/s)

more data=more better - we're up to 22,000 workouts entered, so the data is getting better every day!

-bill

Brand X Buttercup:
15-12-9 light bar (8-12#) cleans and bench dips
4:32

M.31.5'7.175
As rx'd
10:05
I missed this one last month so it was good to catch it again. Definately my weakest of the benchmark girls because of cleans.
I found a nice grove at the end, but for the first 21 cleans I was all arms. Found better success really focusing on getting under the bar at mid thigh.

age 41
bwt 210#
subbed reg. dips x 3 for ring dips; 63-45-27.
21-15-9: 135# cleans (a2a).
time: 21:00.

33m/ 73"/190

new set of rings came in yesterday. how fortunate to get to know elizabeth all over again.

as Rx'd 13:11

interesting workout. i am still trying to master the clean technique.

walked to the gym + berg wu/ahmundson-type wu

1) did a very random set up cleans ranging from 45lb bar to 125lb singles - working on good form

1.5) light-load snatches in between

2) bar dips as RX'd ...went beyond 9, to 12, on last set

3) threw in some deep box squats and light-load overhead squats for practice

4) ran home

#47 the bars over the treadmills are not just for speed training, but also to help rehab athletes by unweighting them if they are not up to bearing full body weight. you put them in a vest and can unweight them by a % of their bodyweight. you can also work w/athletes on directional changes as well without the fear of falling. the vest catches them, they just have to pick up their feet.
i work at crossfit baltimore, that side of the space if for sports performance training, we just used it for the cert. hope that helps!

[1] Matt Chan Photo 3 mins 34 secs M 30 196 Solo

Damn.

New to the olympic lifts and just learning from the demo spots on the web. My form was whacked at 135 lbs on the cleans, so dropped to 115 lbs. Time was 16:26.

40/m/176cm/70kg

21-15-9

53kg Squat cleans (~118#)
Ring dips

13:00

HPC's @ 115#...yoga class so no rings, subbed 3 for 1...23:35

bw 165

subbed reg dips for ring dips

6:58

+ 24 lb weight vest

subbed 25# weighted dips for ring dips
13:16

Rob_ME... can't pass up a challenge...I'm IN!
See you there!

17.30
Clean 65#
dips on gravitron at 95# three for every one ring dip

M/29/5'10"/188/nyc

form still not good on full cleans, so subbed power cleans midway through the first set. first set was 75#, next two were 65#. subbed 3for1 bar dips. 14:41.

started reading Starting Strength this past weekend, so hoping to improve on my cleans as they are my weakest lift.

Get my rings today!! I'm pumped.

Yeah, the Baltimore CF Facility was awesome. Tons of space, the right equipment, and staff that really wants to make the facility great.

The facility did NOTHING to make the workout any easier. I was counting for my partner in that picture, but the look on my face was more like "this is going to suck, this is going to suck, this is going to suck." And it did! I almost threw that med ball out the window at the end. If I ever see that ball again it better be ready because I might shank it. I hate that med ball.

Comment #57 - Posted by: Joe (SLOT)

Attend to your food (do you Zone?) and do the fish oil as per Coach's RX (4-9/day, depending on the potency of the one's you are taking). These two things, plus quality sleep, seem to accelerate the healing process for me.

However, most of my time crossfitting has been marked by few injuries - have missed few to no days due to 'injury.' Just recently, I've had more injury down time and took it as a signal to take another rest day, and to really rest on rest days, ie, don't 'fool around' with a bunch of body weight OHS practice.

Paul

I was totally pumped about this chick.
AS RXd:

22:12

Failed 4 times had to dump it twice, strongest cleans were last 5 in the 15, It really is easier when you catch it low with elbows up.

23/185/M

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds SUB Hang Clean 95 pounds
Ring dips SUB 63-45-27 Parallel Bar Dips

11:53
---------------------------------------------------------
Compare to 080417

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

23:08

As Rxd:

14.10

I was in the second heat for the Baltimore workout. As I was coaching my partner, I was also thinking that this was going to be hell and it was. Especially when he said "C'mon one mre round to go...No one called time yet...faster..faster", I tought I just might die at that point.

37/m/150

12:28 scaled to 95lb cleans. Ring dips as rx'd.
An added bonus, I did my first muscle up. Did 1
more then did Elizabeth. I was too spent to nail
another one after. There's always tomorrow.

First WOD
95lb cleans
ring dips
6:00

m/45/154

8:32 SUB'D 105 pr- 10 LBS and 2 minutes faster than last time.

Comment #71 - Posted by: Barry

Barry, scale the clean weight as needed to keep your total time under 20 minutes or so. Paul

m/29/6'2"/195 lbs

as rx'd

14:50

*first time doing elizabeth correctly - last time I accidentally did "hang" squat cleans, and I found today, taking every rep from the floor makes this workout a helluva lot harder.

M/20/6'1"/195

135 lb cleans
21-15-9 parallel bar dips
14:58

This workout has motivated me to buy some rings because my gym doesn't have any. That workout kicked my ass.

70 lb. full squat cleans, ring dips

9:48 -- 5 lbs. heavier and 2 minutes faster than last time!

On ring dips, need to work on going a little deeper and full extension at top. Those two things are so much harder on rings!

I'll definitely go up another 5 lbs. in weight on the cleans next time.

Did full squat cleans with 95 pounds
42-30-18 regular dips.

13:30

Think I got quite a ways to go before doing this one as required. Doing the squat clean made it pretty brutal, even with just 95 pounds. But it hurt so good.

what is the machine in the lower right corner of the pic? it does not look fun to be on...

by the way, the Rich above is a different rich!

14:16 - 73# & seated ring dips

Comment #73 - Posted by: Terry "WOD clearly states to use a Power Clean for Elizabeth" - Terry, where do you see it saying that?

Look at the description today - it says 'clean.'

Unmodified by the term 'power' that means catch the bar in a front squat.

The video you reference (see post #30 for a link) clearly states that Eliz Rx'ed is w cleans aka squat cleans. That's as authoritative as it gets.

Each CFer can obviously do this any way he/she likes, but the RX is for a specific movement, the clean.

Paul

Steve

M/46/169

30 min
subbed dips 3X1 for ring dips
63
45
27

BW 222.5

13:36 as Rx'ed - full squat cleans.

Didn't have any carbs prior.
Forgetting to buy fruits next time is not an option!

6:04 Power Cleans

CF WOD #10
M/38/5'9/191

"Elizabeth"
This is the first WOD that I had to scale. I tried the 135 cleans, and got three reps, but I am not flexible enough in the wrists and shoulders to place the bar in my fingertips and on my shoulders the correct way. I ended up holding the bar up with my arms and shoulders as in the beginning of a press. Rather than rip a delt, I worked on form and function.

I also scaled the dips to 2x ring reps.

Results:

Original CFWU subbed push-ups on bars for dips

Scaled Elizabeth Time: 19:50
21-15-9 of 95# cleans (better holds at/on the shoulders)
40-30-20 Dips

I am thinking of doing some Back Squats later...

Enjoy the Day!!!

31/m/190

as rx'd (full squat cleans)

10:15 (PR)

Shaved about 1:45 off of my last Elizabeth...sweet!

3-1 dip ratio (63, 45, 21)

15:24 PR by 1:24

1xcfwu sans dips, and joint mobility

as rx'd
5:18

As rx'd 9:23. After the Crossfit cert in Alvin, learned the true meaning of keeping very accurate time and pushing the limits. First WOD very focused and very time concious. Awesome. Cannot wait until tomorrow.

10:17

-subbed reg dips for ring dips
-subbed the ugliest looking cleans you could imagine for cleans

M/39/185

22:15. Slow, but I finally did full squat cleans from the floor. I expect to shave 5 minutes off next time simply by improving the efficiency of the movement.

More better faser

Male: 6'1", 202lbs, 37 years old

0:9:04

80lb full squat cleans
Jumping ring dips

24:02

Cleans are near my maximum, so went pretty slow. Next time go up to 85lb.

23m/160/66"

As Rx'd

21:32

I'm now thinking I should have gone down in weight for cleans.

30/M/140

Subbed 95# squat cleans for 135

9:22

41m/6'2"/190#.

Time? I was happy to simply get through it.

Started with 135#, got 13 reps. Dropped to #115 for the rest. Of the first set.
Sets 2 & 3 were done with 95#.

Subbed 3x regular dips for ring dips. Took a while, but I did them all.

35 M 165#

Elizabeth as Rx'd

10:53 (approx. 40 sec. of travel between rings/oly bar)

*20 sec. slower- ate like sh!t last night

Sub'd 75# Squat Clean for 95#
First time doing ring dips in the WOD---Slow me down a lot.

13:37

my first time doing cross fit. limited gym equipment so i had to improvise quite a bit...and don't laugh at the weights... i'm a vegetarian so my strength is lacking!! need to buy some protein supplements..! :)

19 min
10lb DB cleans (should have done 15lb)
90lb resistance on parallel bar/dip machine (i definitely could NOT dip my body weight for 63-45-27!!)

my arms are KILLING me!! and i love it!!

An awesome free nutrition site for people who Zone:

I just discovered a nutrition website called nutritiondata.com if you zone and you have not seen it, you should check it out. It lets you analyze your meal like fitday.com but it also has this graphic which shows you if you are in the zone with that meal.

Now it's off to the gym with my lady Lysa to meet with Elizabeth :>)

Have Fun, Train Hard,

Billy

-HENDO

m.21.5'10".200 lbs

17.41

29/M/180/5'11"

#115 squat cleans
ring dips 21-15-9 16:21
First time doing ring dips wow what a difference, they really kick your ass.

FIRST TIME - Info: Male, 19, 83kg

21-15-9 of
- 55 kg (ca.120 lbs)Clean
- Dips (not ring)
@ 16:50

Nice WOD, i can feel my wrists, and back, looking forward to see how I fell tomorrow :P

6:04

regular dips

Anyone for Pop Tarts?!?!

How 'bout you Allison? They now come in whole grain?!?

Hey #51: How's that overtraining coming along?

Mark
Subbed 95 lbs.
12:37
A minute faster than last time

To everyone visiting Chicago area there are now multiple affiliates here. The only one I have been to is Tri-Cities CF in St Charles. It is a top notch facility, with everything. It is about 30min drive from Oak Brook. They are on the affiliate page.

36/m/225
Elizabeth
As rx'd:
19:52
Greg & Annie make it look easy....

M/22/6'1"/185

WU then Oly lift stuff

Decided to do "Heavy Liz"
Full Cleans @185
Ring Dips with 1.5 pood KB
15-12-9

11:56

The cleans were the easy part compared to the weighted ring dips

PS. It's 75 and georgous out, time to start hitting the trails hard to get ready for BMX racing season

27/m/175

no rings at YTC...used 3:1 ratio and it killed my time.

14:42

33/F/5'10"/155#

Elizabeth feels so much worse with every second you shave off your previous time. I always wait for it to feel better, easier, something, but each time feels harder than the last. It hurts so bad, and yet I keep coming back for more :)

95# full squat cleans
ring dips
14:37 (PR by almost a minute)

30yo/M/6'4"/210#

#73 Yea, "Cleans" are ALWAYS Full Squat Cleans starting from the floor, unless modified by the terms "Hang", "Power", or "Hang Power". That being said, I chose Power Cleans again today. Haven't gotten over my Squat Clean phobia since the groin injury.

"Power Elizabeth"
8:52 (PR)

In other news, I watched Ken G_CFATL do a 3:46 "Power Elizabeth" then turn around and do a 2:34 "Grace" 10 mins later....That's F'ing disgusting!! Great work Buddy!

Amy 37/63"/124

First time doing full squat cleans. Stuck with 45#. Barely jumping ring dips.
7:50.

Next time I'll up the weight.

Trying to put plans together to attend my first cert in VA Beach. Cross your fingers for me!!

Neil 40/71"/178

95# hang power cleans
jumping ring dips
5:04

Scaled to
21-15-9 cleans 105#
30-20-10 bar dips

17:38

after hearing about crossfit and looking into it for about a week i decided to give it a whirl... what did i get "elizabeth"... wow!! split it up into 7-7-7 then 5-5-5 then 3-3-3. had to take a couple of breaks because i thought i was going to get the pukies in my employers gym. what a great workout

Quick question for those without bumpers...If I am using regular weights at my gym (no one seems to mind about dropping the bar), should I stack up some plates as a riser if I am going to use 25# plates (subbing 95# for 135#). In other words, if I am cleaning from the floor, should I raise the bar closer to the larger (official) plate size, or is it good to take the clean from the lower 25#-plate depth? I know deep squats are positive and it is probably a case-by-case situation, but might that require too low of a squat to get the bar?

15 minute cycle for warmup
scaled clean weight down to 115
19:46

did the 50 burpees WOD....use to love burpees...

4:08

08.05.04
Lite Liz @ 95# in 13:49

cfwu x 2 no dips

"Elizabeth" full squat cleans 10:08

This was my first day back from the last time we did "elizabeth" on the 17th of April. I hurt my back really bad doing liz that day and have been laid up for the past 20 days doing nothing and getting fat. I woke up this morning and told myself I was doing CF WOD today and I looked and what did I see. Yes Her LIZ so I racked em and beat her into the ground. I thank God and rest for letting my back heal.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

48/m/145
115#
bar dips
9:50

9:22 as Rx'd (PR) 0:25 better last time

hmmm... messed that one up...
21-15-9
135# HANG cleans
ring dips
5.10

21-15-9
power cleans 135#
ring dips

mike 7:43
drew 6:44

squat cleans would have made that significantly longer...next time I guess...

f/138/39

WOD
subbed 55 lb weight and regular dips
21/63-15/45-9/27

26:45

hot workout room
arms...like...rubber

As rx'd: 19:49
Full squat cleans 135 lbs
ring dips shoulders to rings and full extension.

777777777777777777777777

19:15*

*subbed 65# for 135# (still working on form; increase weight next time to 95#)
*subbed parallel dips X 3 vs ring dips

777777777777777777777777

As Rx'd
21-15-9
Squat Cleans
Ring Dips

CJ/23M/180/72" 14:37
Hulk/27M/195/73" 10:50

M/27/185/69

12:04 with bar dips x 3

PR by 50 seconds.

10:13 as rx'd

I wanted sub 10 but still about 30 seconds better than last time. Still a smoker!

WU .5 mi walk on treadmill
WOD
115# PC
6:25

25/M/156/5'8"
21-15-9
115# clean
ring dips

6:30(pr)
Did better this time with the same weight. I might stick with this weight another time, it is pretty hard to get through all this, i am not sure if i am ready for rx yet. Jeremy, bring it!

Cobra CFG!

23/m/160
as rxed: 13:11

m/39/175/5'6"

Tired. Still feeling the effects of earlier WODs. Had to push myself to hit the gym.

CFWU x 2

Elizabeth (scaled)
power cleans 65# 21-15-9
bar dips (24# assist) 21-15-9
14:53

I tried regular cleans but could not get in the rhythm. Maybe next time

27/m/5'10"/151

Sprained left wrist falling off my bike yesterday so instead repeated unnamed WOD from 04/02/08 with same subs as last time:

5 rounds of:
30 anchored situps
25 back extensions

11:14 (improved by 41 s)

Not at all similar to Elizabeth, obviously, but I can't even do a push-up right now.

M/23/150

CFWU x3 (minus dips)

"Elizabeth"
21-15-9
135# full squat cleans from floor
Ring Dips

12:00 (previous best 12:39)

#152, joebot
I'd certainly put something under there. I have the same issue when I work out at home (no bumpers), and if I'm subbing 95 for 135, I use paint cans to set the bar ends on. If 115, I use extra patio pavers that I have handy, and set them under the plates. Good luck.

32/m/6'/190

WOD as RX'd full squat cleans

15:45

12:03 as rx'd M/38/205

Is anyone, other than personal trainers,doing CrossFit in Palm Desert CA ? I'm looking for some workout partners.Dave 760-799-3892

21 w/ 115 rest w/ 105

15:30

subbed weighted dips for rings

15:38

Subbed bar dips at 3:1 ratio

16:25 (pr)

4:35 with power cleans

Burpee WOD

3:14, with jumps degenerating to about 4 inches by the end.

11:06 as rx'd.
-:40 from last time

It wasn't pretty but I did finish. weight scaled to bodyweight, did full squat cleans and x2 bar dips.

25:46

WOD as RxD:

23:26. Almost puked; good stuff.

I just wanted to comment on this weekend's CERT in Alvin, Texas. It was everything that I thought it could be and more! The whole weekend was so organized, efficient, informative, and most importantly, FUN! It was like a vacation for me because I didn't want it to be over! I learned so much this weekend and everyone was so awesome! I recommend the certifications to anyone that wants to further themselves in Crossfit. Seriously, worth every penny!

16:20 65# full squat cleans

Bwt: 134

As Rx'd (full squat cleans)

7:01 (pr)

would love for under 7 min

22:18
subbed squat cleans for power cleans

M 24 185 5'9"

Tried a "heavy" Elizabeth,

155 lb squat clean
25 lb weighted ring dip

19:25

Total time: 24:30
Harder workout than I thought by far. No rings at the gym so I substituted regular dips: 50, 30, 30.
135# squat cleans as Rxd tho'
As I sat down to post, my rings showed up at the door! Sweet! I got a couple of muscle ups on the play rings down at the park by my house, but I can't wait to start practicing on the real thing.

M/27yrs old/167#

13:33 (PR...beat old time by 7 min!! Muscle memory rocks!!)

34 M 195

As Rx'ed
Full Squat Cleans and Ring Dips

11:50

Paul - #83

Thanks Bud, that's actually the breakdown I was looking for.

Not P.O'd at all.. :)

Cheers mate.

http://www.angrydalty.com/crossfit.htm

32/m/176

scaled to 95# cleans

12:54

10:46
110lbs cleans
30lbs assistance on ring dips

CFWUx3, BWU

As Rx'd

13:54 pr by 1:21

#147 Laura Demarco - I agree totally. It does keep getting harder as my time goes down. I still absolutely dread the FS everytime I start the 1st pull. I still have the shakes a little and its been 4 hours. Its wierd.

M/48/150

Will read comments later after work. Cannot do either clean or dip due to rotator cuff. Did instead "Christine":

3 rounds for time
500M row
BW DL 12 reps (155#)
18" box jump 21 reps

15:54 (PR)

BW 165.5

as rx'd w/ full squat cleans

10:40

1 minute slower than last time.

22/M/218

As Rx'd

21:45

M/31/170

First time, scaling was a WAG. Next time up the weight to 95 and do full squat cleans. Do regular dips at 1.5x.

75lb power clean, regular dips
9:00

three months on crossfit, are there any big guys doing crossfit that post, im 6'4 260 but getting better, sub seven fran but terrible on other wods. i train with guys under 200lbs so want to get some feedback from people more my size.

Age: 36
BW: 181

CFWU 2x15

9:44 as Rx'd. PR by 7 seconds.

24/m/175

Did this workout with 135 power cleans last week and finished in 17:50.

Today I did with full squat cleans and finished in 16:30. Is that really possible that I improved that much in one week? The only change I made was attempt to eat more "zone" friendly and that only started last Thursday!

I'm so addicted to this stuff.

-LOAD DA SPACESHIP.

I was very happy.

I also worked on some L-pullups. It's been a good CF week so far.

Jared 25/190
rx'd
10:21

Gina 45/133
rx'd
10:24

M/45/6'/175/7500'

21-15-9
115# Squat Cleans, Ring Dips
16:24

M/24/190

BIAP EOD

As rx'd = 10:40

AQ, ROB, JACKSON, CHRIS Going to miss you all! I will hold down the fort untill i leave!! Have a safe trip home!!

16:27
sub power cleans, first time doing this WOD.

32/m/196

used 155lbs for cleans

11:21

power cleans
ring dips

7:20

28/m/195 hermy:
i don't know what happened...
Elizabeth as rx'd
25:28

28/m/218 tony:
Elizabeth as rx'd
16:45

M/28/190/5'9"

135 Power cleans
Ring Dips

14:27

Have to work on the full squat cleans and ring dips for that matter

31/M/185

13:51

Power cleans. First time with rings.

M/54/205lbs/71"
18:20

first 10 were squat cleans, all the rest power cleans.

Does anyone else get sore calf muscles from POSE running technique?

37/m/245

subbed dips for ring dips

23:39

D7
my body must not like weight lifting. my joints hurt with heavier weights. this can't be normal??
any suggestions?
anyway scaled down 125x26/115x20/115x10
63/45/27

Bad day...

Tried with 85# and completed only one round. Pukie came knocking after that and I decided to stop.

I'll scale back down to 65# next time, maybe adding 5 pounds.

I also need to work on my form. It felt like I was using to much energy for the cleans.

33yom/170/6'0"

As rxed ~28:00 (forgot stopwatch)

~4:00 slower than previous Elizabeth. Took a week off of CF for business travel. Will consider scaling a bit next time.

Time 8:29 Min PR

subbed 95# Clean, 10 Lbs better then last time
21
15
9
all sets unbroken which I was happy with.

Had to sub 3/1 dips for ring dips

63--21, 21, 21(did these w/o touching)
45--20, 12, 13 toe touch
27--9, 9, 9 toe touch.

Happy with the fact that weight went up and time still went down, but I wish I could do ring dips

48/M/215

As Rx'd 22:47

First time with full squat cleans. They just sucked the life out. Also my birthday, and the first WOD since going through the L1 cert this weekend. Thanks to every one involved. You were as patient and helpful as you are inspirational to see in videos.

#143 - there is an affiliate in St. Charles...Holy crap, that is like five minutes away from me. I live in Elgin and have been reluctant to head out to Chicago. Now I have no excuse! Oh no, now I have no excuse...

Scaled to 115 lbs:

9:08

Over two minutes better than last time. Still cant imagine using 135.

Also, 100 pullups for time: 4:18.

m/33/5'11/172

cfwu x 3

using 100lb on squat cleans and ring dips

16:30

40m/190/5'7"
400m run
CFWU X 2

As Rx'ed
12:50
many rests working out the form of the clean. usually muscle through and end up doing power cleans. really tried to focus on getting this right. rings are getting easy. im going to work in the cleans with a 45# bar in the CFWU in place of the squats to practice form.
Thanks all!
~Rob

Elizabeth as Rx'd in 9:25. PR by almost two minutes from last go around. 135 lbs full squat cleans and ring dips. Did kipping ring dips if that matters to anyone. I knew making up Murph yesterday would bit me in the butt. My legs are smoked.

33 year old male 5'10" 190lbs

Lite Fin work
Burgener Warm-up

WOD
:11::32

First time doing Liz as Rx'd in awhile. Felt very weak in the beginning. ::33 slower then last time(used 95 last time).. and almost :05 off my PR. lol.. Along way to go to get back there. Happy w/quality of the Cleans.

I now have a headache like I drank all night, only I didn't. Hmm.. Maybe it's a sign. Arrgghh!

Get some, Go again!

"Elizabeth" as rx'd

time = 13:32 (PR by >3min)

4:20

Did the 50 burpees in 3:35, posted more results on that day. Needed to push harder.

m/6'/200

CFWU x 3

specific wu

subbed front squat, FS, for squat cleans

21-15-9
FS w/185 lbs
dips

time: 10:55

10 dips
10 sit ups
10 extensions
3 pull ups

x 2 for warm up

still got the funk in my chest so i was coughing the entire time

95 lbs. for cleans (not happy with my form here got to work on that)

reps - 21 9 5 - just read it wrong

24/m/194
5:43 with power cleans.

M 33 / 181 / 6'2.5"

CFWU x 2

13:58 as RX'd

Full ROM squat cleans.

Compare with 8:24 (power cleans) in April.
Spent probably 90-93% of the time on the cleans. The ring dips are very easy compared with the cleans.

m/37/175/6'2

as rx'd.

14.58(pr)

Thought it might be easier with rings instead of 3:1 dips. Maybe faster but surely not easier!

movement prep/prehab
1xcfwu
1xbwu

WOD "Elizabeth"
115# power cleans
ring dips

8:18

last time 100# pc 7:10

post: TGU 3x5[each side] 25/30/35#

cleans 21-15-9 x 115#
dips 21-15-9 (no rings)

5th CF workout. f'n love it. seeing results in my rusty old body.

30/M/190

used 115 for cleans otherwise rx'd

13:04

John

25/F/133/5'8

Was out for over a week with an eye injury. Man, just losing that time I really could tell during today's workout.

95# cleans (had no prob with these)
approx. 40# assisted dips after 20 of them (def had a prob with these today, normally they are my strong point, weird)

TIME: 16:21

m/6'/240/40

14:40 dips instead of rings

CFWU x 2 +400M run

Today we saw the videos and discovered the difference between what we had been doing, power cleans, and what is prescribed, Full squat cleans. WOW what a difference!

We will be practicing this and incorporating full squat cleans into our daily warm-ups until they are second nature. Even concentrating on form, I found it difficult to not slip back into the much more comfortable power cleans.

WOD (mostly as Rx'd): 11:39

(some were power cleans and some just weren't low enough to count). Full squat cleans may take longer but WOW! what a difference in the exertion... much more work this way.

Awesome workout and I'm glad to learn something new and have my eyes opened today.

Left my rings at work so I subbed 2x dips. The rest was as rx'd.
Rett 17:32
COde 20:00

m/21/205
~16 min
this was a mess ... had to wait for people working in
did 40 regular dips, then 15 and 9 of ring dips
subbed 111# for 135# cleans, switched to power cleans after first 8 because my form felt crappy
next time will do full cleans at 111# or power cleans at 135#

sub'd bar dips for ring dips (3 to 1)

17:05... 12 seconds slower than last time.... booooooooo

i've been looking into cf for about a week now. tried it out for the 1st time today and oh my gosh. great stuff.. i almost lost my breakfest in my employers gym. Yeah!!

125lbs - full squate power cleans
ring dips
20min

14:00 as rx'd (PR by 2 minutes)
One missed clean and did 1 too many in the last set of 9.

"Power Elizabeth"
135# Power Cleans
Ring Dips w/slight toe touch assist
Time: 9:39

Compare to 17 Apr 08
8:54, 115# Power Cleans

Still recovering from ear infection, can't hear out of my right ear, equilibrium is slightly off.

115# power cleans
Dips w/ 25# weight
7:58

10:39

Power cleans. Need more power from legs and less arms to improve time. Once I get below 10 min switch to squat cleans.

Wow, you cross-fiters are amazing. I was a two-sport college athelete (football and track) and have been lifting weights for almost 17 years. Recently, actually yesterday, I decided to take up cross-fit and performed the Baseline on rest day and attempted Elizabeth today and I am spent.

This stuff is amazing and I am looking forward to progressing to a cross-fiter.

51/M/150

125lb power cleans & ring dips

16:48

Almost the same time as two weeks ago with 95lb squat cleans. Avg HR, 177, peak HR, 191. At the "Spa" weight room, Golden Nugget Hotel, Las Vegas.

Heavily modified workout.

21-15-9 of:

1.25pood kettlebell snatch
Bulgarian Ring Dips

Time = 25:02

Bulgarian dips are a cool variation. Hard, but cool.
They were the limiting factor in this workout.

3 CFWU 15
135# clean, 3:1 bar dips
21:36

M50/199#

Warmup: C2 500M Row and CFWU

WOD: 14:03 - with mods.
mods: cleans: 2-35# DBs for round 1; 2x30# DBs for rounds 2 and 3. sub'd 2x bardips for ring dips.

Notes: Performed 080506 at Rec. Ctr. Splits: 6:59/4:55/2:09.

Tabata Run 12 pct/6mph

OHS 181 x 15, thought it was BW then weighed and discovered I'm weighing 183, damn!

Tabata Mash-up alternating 16 intervals

135# OHS 7-6-6-6-6-0(dumped bar on first rep)-6-6
Pull-up 10-10-10-10-10-10-10-10

suubed reg. dips 1:1

14:26

Cleans as always killed me. Full squat cleans

I'm having form issues on the clean, work work work! Dropped down to 110 on last set of cleans.

29/m/5'10"/195

21-15-9
135# Cleans
Dips (x3)

11 Days til the wedding!

Me: 41yo/M/5'10"/179lbs

Warm Up: Greg A's warm up

WOD: Elisabeth: 18:28

135lb Squat Cleans: All squat cleans were all the way down to an A to A squat at the bottom and full extension of the knee and a completely open hip at the top. All sets broken into 1 to 3 reps at a time and then re-grip.

Ring Dips: All ring dips from full lock out at the top with "unshrugged" shoulders to nice and deep at the bottom, below horizontal. All sets broken from 5 to 8 reps per set

Cool Down: 10 Bar Muscle Ups and some kipping pull up practice.

Last Elisabeth I was going for total speed, this time I wanted to focus on form. I concentrated on the catch portion of the squat especially on really snapping the elbows through so that the bar rested cleanly on my shoulders leaving the bar over the last third of my feet. On the dip I wanted to make sure that I got all the way to lockout at the top of the rep and that I unloaded my shoulders to get a really full extension. Paying really close attention to details cost me 8 minutes off of my best Elisabeth time and it was worth it.

My Lady Lysa did Elisabeth with me and she wanted me to blog her stuff so here ya go:

Lysa: 42yo/F/5'5"/128lbs

Warm Up: 10 minutes of isolations and stretching and five minutes of abs / CFWU with GHDs 3 sets 12 reps per set

WOD: Elisabeth: 14:34

Squat Cleans: 45lb Bar all reps from deep squat to full open hip at the top. All sets broken into about 5 at a time.

Ring Dips: Subbed 3 regular dips for one ring dip. Did all dips on the gravitron with 30lbs. Sets broken into 21,21,21,15,15,15,9,9,9.

Cool Down: Kipping Pull up practice. Lysa is now able to do one to two kipping pull ups at a shot and today she did about 15 kipping pull ups total. Most Excellent!

Today we saw Joe at the gym, he was doing Elisabeth as well. Great job on Elisabeth today Joe, well done!

Have Fun, Train Hard,

Billy

My time? Funny thing about that.I've been CFing for about 3 weeks now and have never done cleans. So after weeks of watching video and my 2 teenage sons laughing at and with me trying to learn them, I got 'em down today. After my warm up and a mile run on the treadmill, I went to the back room to "practice" my cleans but it finally just clicked! So I went ahead with the WOD using very light weight. I looked at the clock and noted the hand at 1. Round 2 I'm sweating and breathing hard and glance at the clock. Man, the time has barely moved! I'm doing this in like 5 minutes! Maybe I should up the weight or something. I'm on FIYAH!!! And then I realize the hand hasn't moved at all really and that I have been watching the short hand all along. (Grins sheepishly)

My first Elisabeth
22:08
As RX'd on the cleans
Parallel bar dips with a 20# vest.
Had to bail out on the last clean, dropped the bar at Golds. Got yelled at over the loudspeaker.
Oops

m/32/164

cfwu x3 (didn't do pulls)

Elizabethish
135 lbs power cleans (just couldn't convince my body to dive under the bar to do a full squat clean)
3 bar dips for each ring dip
and somehow my stopwatch...stopped.

Time: about 22 minutes.

35/M/195#/5'7"

135# Full Squat Cleans 21,15,9
Slapping Push-ups 21,15,9
12:16

37/m/5'11/165

msn+ohs: 3x3 65#
hsn+ohs:5x3 65#
working on quick feet and quick drop

Subbed 115# power cleans and 115# bench press
9:52

M/41/200

As Rx'd:

12:04 (Probably closer to 11:56--had to run across the gym to stop the clock)

42yom 182lbs

Elizabeth:
For time: 21-15-9 of:
Cleans(100lbs), Ring Dips.

Time: 14:03.

Last time I did Elizabeth it was with 95lbs and Pull ups instead (11:45).

Post WOD:
Kipping PU 4 x 20.

29/m/203

Completed in 26:53
Used #115 for cleans, though, and assisted dips. Next time will be better!

M/19/5'5/143

Excellent certification this weekend in Alvin, TX. All the coaches were excellent, truly learned alot.

WOD:
95lb full squat cleans
Ring dips

16:22

37 yo m bw177

9:14

29/m/210

as rx'd (full squat cleans)

7:36

11:44 (95lb cleans)

31/M/6'0/195

Practice: PVC drills

Train: Elizabeth - as RX'd - 12:44

Miserable. This is worse than Fran. Full squat cleans throughout and some shaky reps, but worked through it. When into it trying to break 10:00 and failed miserably.

12:20 as rx'd

Rings make a huge difference in time.

did CFWU - dips but added push-ups

34/190/69"

My first Elizabeth as Rx'd
We finally got some rings!

9:12

40 kg squat cleans, ring dips.
13.34 (4 1/2 min faster than last time =PR)

Elizabeth:

20:05 as RX'd

m/150/22

First time through with rings, this was never a cardio burner until now. Love it with rings.

8:04

M/23/155 GregAWU

Did "The Bear" instead: 5 rounds x 7 reps

65, 95, 115, 125 (6,1), 135 (2,2,2,1)
65 again for form practice.

Not as proscribed, overestimated myself and perhaps didn't rest enough. Great workout nonetheless.

Shoulder finally felt good enough to do ring dips. First time with them.

Rx'd

39:15 ish -- got interrupted 2x -- timer said 46 min when I finished. Whatever - it was a slow go this first time through Elizabeth. Next time will be better :-)

bar dips....

8:16

last time 11:30

38/m/195/5'10"

As Modified 18:44
Bar dips @ 63, 45, 27

What a killer!

i'm a buttercup

8:50

23/m/175/5'10"

65# cleans (i'm a wuss but I also am scared of injuring myself.... it turned out to be no problem)
parallel bar dips.

Last time I had to use gravitron support on the dips this time no, and I dropped over a minute. Excited for this to come around again so I can up squat clean ##

12:10

WOW! that was a smoker!

Had to modify due to the limits of my gym (and my being a newbie)

21-15-9
40 lb Dumbbell Cleans

84-60-36
Push-ups

Time: 17:24

M/33/191/6'0"

21/m/165

"Power Elizabeth"
135# power cleans
ring dips

7:41

m/28/210/6`6"

as Rx´d (except not full squat, first time, need to scale down if I am to survive doing it with a full squat...)

17min

Pedro

>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

My squat clean form sucks. Did mostly power cleans but when I dropped more into a half squat the clean was easier. More practice needed on those oly lifts for sure.

7:45
Power cleans
ring dips

As Rx'd
8:30 flat
could have gone faster, had i not done heavy deadlift 5 x 3 the day before and a run swim run the morning of...