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...

M/18/175/6'1"

Scaled the workout

100# cleans and bar dips.

Still haven't been able to work out on any rings, looking forward to trying it out someday.

Rx'd: 14:13

Improved from 17:54 last time in January (missed last one on vacation). So, about 3 min 40 sec improvement. Full squat cleans.

Hand grip stuff post.

135# squat cleans
ring dips

21:17

First time doing squat cleans for Elizabeth.

10:32, as RXed, power cleans.

First time doing the prescribed weight for the cleans. They were incredibly difficult for me, but the ring dips were all unbroken.

M/46/6' 220

Elizabeth as RX'ed

7:30
A new P.R. by 2 min.

I am out of sync with the group as usual. Did Murph today, sans vest but otherwise as Rx'd, in 40:08.

This all started today when I ran a mile for time with a group of buddies to celebrate the 54th anniversary of the first sub-four minute mile (Roger Bannister, Iffley Road Track, May 6, 1954). Ran 5:29, a PR by 13 seconds for this distance since we started this celebration four years ago, which have been the only timed miles I have run since college. I was so happy with the PR, I decided to finish the rest of Murph when I got back to the gym (a two-mile run away from the track, plus we did an 8 X 200 meter relay after the mile event in a failed attempt to break 4 minutes, so I don't want to hear any accusations of "resting").

I have been crossfitting since April 8 and starting shifting over to the crossfit style of training (quality quality quality) in January of this year. I am seeing the benefits and hope to see a number of my other geezer-era PRs start falling. Also hope to get some technique going in the weight room so I can lift with the strong guys. About a year ago I would have said that I would never again break 5 minutes for a mile - now it seems possible if I keep making progress. Not bad for a guy who weighs 205.

Also had two fillings put in my wisdom teeth this morning, so I have had quite a day ... but it all leaves me feeling almost indescribably happy.

27 YOM 185#

had to sub bench dips 42,30,18
135# clean 21,15,9

5:07
need to get some rings at home

Dang it! Left the rings at home. Subbed bar dips with bw+45#. ~15'00"

m/53/180
Subbed Power Cleans (knee not fully back from surgery yet)
Otherwise as RX'd
10:03

<

10:33
regular dips

<

24:30

cleans as rx'd, no rings or equipment for dips, subbed 64-46-28 pushups.

not impressed with the time, i think part of it was due to very limited flexibility in my forearms, limiting the drive of my elbows. has anyone run into the same problem/have any suggestions?

46 / 177

as rx'd - squat cleans and shoulders below elbows on the ring dips

12:59 PR by 2:21 seconds

Don't forget Logsitall!

So this crossfit thing has been rocking my world for about 3 weeks now, and I'm loving it!!!

Quick question for all you veterans ... Any good ideas for what I can do for the next two weeks while traveling in the Gobi desert? No pull-up bars around.

Thanks!

Keith

as rx'ed 9:46. Full, ass-dragging, squat cleans.

28/m/187

16:46 (PR by 2:28)

full squat as rx'd

M/52/184
Scaled the cleans to 95 lb for better form.
63 , 45, 27 dips...no rings
= 11:15

31/m/185

cfwu

as rx'd
12 minutes

as rx'd I think I need to go deeper on my squat.

10:38

WU: Row 1 km 3:56

WOD: 115# Power Cleans. Subbed overheand tricep press w/ 40# db due to shoulder pain on bar-dips.

Time: 8:44

Post: Stretch

In an Unbelievable performance...
I actually TIED my last time of 13:50!?!
Weird...Lowback failed on 3 attmepts in final set of Cleans
better next time

M/160/29/5'8"

as rx'd
12:40
need to work on full extension dips, and form for cleans

age 18 bw 170
8:47 first time as rx'd

J: 6:27 as Rx'd (full SC)

Had to break up sets, stayed w/135 on cleans, but form got worse w/ fatigue( started w/ nice deep squat cleans, ended w more upper body in it). Also had to do parallel bar dips, did only a 1:1 replacement, second week on CF, and have not done dips in long time.

set went:
cleans -11, 10
dips - 11, 5, 5
cleans - 8, 7
dips - 8, 7
cleans - 9
dips - 9

went hard and fast, but it really did kick my butt. Will much improve with weight dropping(bw now is 273)

time - 16:10

You people scare me
m/49/268
95 lbs. 21/15/9
barked up lunch in the middle of the 2nd set
dips -- no rings, did them off a bench

21 minutes because neighbor came over to tell me I could hurt my back and I told him to FOAD

now to go die someplace quiet in a puddle of my own juices

Fried from yesterday, doing May 5 WOD, so i dialed down weight:
sub 135--115
sub ring dips for std dips 63/45/27
25:26
HR avg 146/max 167

As Rx'd -

10:15 (full cleans)

1 min slower than last time : low energy today : Did 2 wods yesterday.

swim-800-13:24
wu
95 lbs clean
bar dips
21/15/9
10:00

correction to comment 308: yesterday, May 5th, did May 3rd WOD.

yesterday worked on pull ups, finally got the kipping motion down, did 100. great feeling to have this motion down. next step, find some rings!

Elizabeth w/ full squat cleans in 17:10, PR by 54 seconds.

32 yom 245 bwt

bike 9.5 miles to gym/work
wod as rx'd
time 10:26
last time 11:37
pr is sub ten but have been steadily declining in the my times.
bike 9.5 miles home

Elizabeth
21-15-9 135# full sqaut cleans
84-60-36 Dips
10:41

45/M/6'/180

TIME: 11:39 AS RX'D

21-15-9
135 POUND REGULAR CLEANS ALL FROM FLOOR.
RING DIPS.

DID MUSCLE UPS TO THE DIP POSITION. 6 MUSCLE-UPS TOTAL. ALL SETS EXCEPT THE LAST 9 WERE BROKEN.

KEPT HEARING PAT IN MY HEAD SAYING PICK UP THE BAR! PICK IT UP NOW!

---DJ--- I'M WITH YOU ON THIS ONE PARTNER! NICE.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

M/38/214

Subbed 3x1 bar dips

15:44 - 5:02 better than previous bout with Elizabeth.

m/35/168

as rx'd

135# full squat cleans
ring dips

time: 7:09

at station with Blaine
we started with 115#, aftre 8 reps went to 95#
full squat cleans
time got messed up, aprox 18:00

tweaked back doing 95lb squat cleans in my warmup, elected for another WOD
21 ring dips
63 squats
63 situps anchored
15 ring dips
45 squats
45 situps
9 ring dips
27 squats
27 situps
7:56

42/5'8"/186#

9:58 rx'd

Caught every rep in a deep squat with weight racked on the shoulders. Coach B. and Tony B. would have been proud.

Well, here's my first post.

I was just re-introduced to crossfit (accidently) last week and Saturday (03 May) started following the WOD. I'm hooked. Spend 10-12 hours over the weekend watching videos, reading comments and journals and just learning as much as possible. AllisonNYC, one of your comments about your success and 1yr anniversary really inspired me...so if you're reading this, thanx! I'm going to be leaning on y'all a lot for help...so keep me motivated!

Had to modify "Elizabeth" today.
115# Squat Cleans 21-15-9
Assisted Dips 21-15-9
14m25s

Holy Moses...I haven't been that exhausted since my first fire fight in Iraq (19 May 2005). What a great workout and what a great community. Looking forward to learning from y'all and really seeing what CrossFit can do for me.

Thanx y'all. God Bless YOU!!

bwt 150
As Rx'd
6:50 (at least 135 felt lighter) Last time 6:38
Left Knee is giving me trouble...

as rx'd 39:25

My 1RM clean is 165. The ring dips took about 5 minutes. The cleans were...uh... slow. I gave up trying to be fast after about 14 or 15. I wiped out on a few reps on the sets of 15 and 9. I'm very proud to have finished. Cleans actually got easier at the end when, for the first time ever, my wrists (which felt like they were on fire) were flexible enough to achieve a proper rack position. Next time will be closer to 20 minutes.

M\43\190

13:56, Cleans with 110 lbs and 50% ring dips, 50% regular dips (ie 11/10, 7/8 and 4/5).

Clean 21 - 15 - 9 @ 30kg
Bench Dips 21- 15 -9

23 min 38 sec

Enjoyed this one. Cannot do bar dips or rings but do have a good laugh trying.

cfwux3 (minus dips)

95 lb full squat cleans
bar dips (63-45-27)

17:56

First time with Elizabeth, and I think the next will be better. Form is tough to grab when you've just got trial and error.

All you 'as rx'd sub-10ers' are BADASSES. Seriously.

162cm, 72kg, 31yo M

Subbed 50# dumbbells for 135# straight bar.

19:30, down from 22:30 last time. Some of this might be due to the lighter weight. During the second set I started resting in the hang position, then doing a touch-and-go into the next rep -- it kept me from walking away from the weights. The third set was 5 and 4 and done.

37M/5'10"/162#

As Rx: 12:10.

2:13 slower than PR, but lower depth on all squats.

M/52/5'11/185

75# cleans, parallel bar dips

14:25 (PR by 2:35, so I guess it's time to increase the weight)

M/50/6'/195

Did Power Elizabeth last time so did it again to compare apples to apples.

21 - 15 - 9 power cleans 115#
42 - 30 - 18 bar dips

last time: 19:12
this time: 17:53

Last time the pc's winded me and were slow, today they seemed easier but the dips took longer as triceps cramped. Still improved, but a long way to go. I can't imagine my triceps being that tired from the 50 push ups with the burpees yesterday, but who knows. At least there was some improvement.

First time doing ring dips

9:03

m/29/185

13:49 RX'd Full Squat Cleans

27/f/140

15:00

I always do full squat cleans for "Elizabeth" so today I decided to try it with power cleans. The result: 4 min off my PR although not sure if I should count it since power cleans are way faster than squat cleans.

49/M/216

scaled - no time

21-15-9

power cleans 135
regular dips

recovery is faster

Oh yeah, 2 for 1 reg dips and 105lb cleans.

18/M/5'10"/170

6:32

135# power clean
regular dips

so not RX'ed, but the dips were the hard part. Had to break them into sets of 3, only broke twice on cleans.

Had to train at the Y today... made WOD adjustments due to lack of equipment - ARG!

Anyway, this was still totally brutal.

subbed 115 power cleans
subbed 3x pushups for ring dips

15:43

After a bit of recovery i did 5x10 parallel bar dips, 2x10 chins, 50 situps and 50 back extensions.

16:06

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

I'm using speal next time. He is the perfect weight. ;-)

fwu x 3 - dips
burg wu x2

Elizabeth
12:36

135# cleans (pewer)
21 (10-5)
15 (5-5-5)
9 (5-4)
Ring dips (subbed bar dips 1.5x) broken
21(35)
15(25)
9 (18)

as rx'd 30 mins
sub 1 ring dip x 4 bar dips

7 mins faster than last time( yyyyeeaaaahhhh)

29/f/111

10:50 (PR)

85# squat cleans
ring dips

haven't worked out since wednesdays thruster/pull-up WOD. that thing kicked my butt so badly that i needed a few days off and in turn had a very non-zone 4 days. had food poisining yesterday, and a cold today. i'm on a roll, but hey i lost a pound, and PR'd! ;-)

M/22/6'1/185

"Power Elizabeth"

21-15-9
135# power cleans
42-30-18
deep strict bar dips (nipples below hands, no kipping)

9:00 (PR)

knocked off 1:50 since last time. Can't wait until my back is at full tilt again so I can do the squat cleans.

As Rx'd.
135lb full clean
ring dips.
I didn't have my watch so just looked at the clock. approx 10-12 minutes.

I noticed many were subbing for powercleans. Is there a logic behind it?

44/76"/189

CFWUx2x15, no dips

95# squat cleans, ring dips

17:02

coming off terrible night's sleep

95# cleans - 21,15,9, the squat was not very low.
Bar dips - 63,45,27

24.34:57

First Elizabeth is complete. Need to practice squat cleans.

m/24/5'8"/152

Burgener warmup

as Rx'd: 12:02 (PR for as Rx'd)

Anthony (M/29/170)

Squat
45x5
135x5
185x5
225x3
275x1
315x5

"Elizabeth"
21-15-9 of:
Cleans, 135 pounds
Ring Dips

Time: 4:31 (PR)

Squats felt okay, cleans felt surprisingly awesome. If my ring dips were faster, I could definitely get this below 4 minutes.

1st round - 95lbs clean, 63 parallel bar dips
2nd round - 105lbs, 45 dips
3rd round - 115, 27

Can't wait till tomorrow.

Ok, I'm retarded and feel like a wuss now.

Not as Rx'd...Power cleans (not squat) and bar dips (1x1). I suck at reading ahead apparently. Oh well, next time.

Sub 10 min.
95# clean. No rings and a late start meant no time to triple the dips, while a forgotten stop watch meant using the clock on the wall with no second hand.

What kind of gym doesn't have a second-hand on the clock?

Need to invest in rings and bring them to Globo-Gym with me.

33/220/6"0/m

back after a one week rest

as Rx'ed subbed regular dips for ring dips, 3-1.

NEW PR of 26:41 (old PR: 30:00)

I always come back stronger after a rest week. Still too much resting and lollygagging, though. I need to work on not taking so many rest stops.

Subbed 30-25-20 regular dips for ring dips:

12:01

M/27/209

18'32 (PR)

21'10 (previous PR)

135#
3 to 1 dips

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

i dindnt do the wod and im sorry for cloggin up this thread but i was just wounderin if n e body knows why my fingers (right hand only mainly thumb and index)became numb after some over head squats and hangin snatches its been a couple of hrs and the sensation has not let up..... has this happin to n e one b 4 ??? please e-mail me or somthin billynojokes@gmail.com .... thanx agin

Scaled to 95 lbs

19:35

Technically a PR

first time completing this one.

Tried it last time as rx'd and jacked my back up bad :(
so I was content with going slow and steady.

29yo M 185lb 5’10”
CFWU x 3, 10 pull ups, 5 ring dips per round. Squat clean 65lbs x 5-5 95lbs x 3 135lbs x 2.

21-15-9 reps
Clean 125lbs
Ring dips
Time: 25:55

Power cleans. All sets broken. Foam roll after.
Compared to 080112: 18:12 with 115lb full squat cleans.

46 - 6' - 210#

As RX'd (Full squat cleans)

9:19 (PR)

24/m/163

Elizabeth - 10:12, could have gone lower on some of the squat cleans. Ring dips smoked me for some reason today.

Also, catchin up on some posting

50 burpees - 2:25

Shoulder press - 95,135,145,155(pr),160(f),135x6
Push press - 135,165,180,170,170
Push jerk - 165,165,165,165,165

"Elizabeth"

21-15-9 reps of:
Hang Power Clean 60 pounds+fitness bar
Ring dips (feet on floor at 45 degree angle)

12:03.
Started and did 10 cleans-my arms were burning, so I thought I had the wrong weight. Checked my log from last time, and it was right. So, I started the clock over and began again.

Started too heavy (110#), lost all form, and didn't finish.

28/m/150

saw a couple guys doing this WOD at the same time as me at a gym in charlottesville, va. hey fellas!

as rx'd... maybe 15 mins?

PB at 18:54, still felt it should have been quicker.
need to do more C&J's

as rxd
full squat clean to dynamax.
7.31 PR
204/37/M

29yr. old male, 185# 5'11

As RX'd

7:14

I thought my forearms were going to explode midway through.

playing catch up. did murph yesterday.

murph no vest: 36:48

feeling pretty wiped out today so opted for the press, push press, push jerk wod from the other day. i was really weak for whatever reason. guess murph put the slam on me.

press: 145 150 155 160 165
push press: 165 170 175 175x2

then shut it down. felt the bulging disc pinch in my neck. thought it was getting better. very frustrating. will give elizabeth a shot tomorrow if all feels better.

dan colson

awesome display of power! i don't think 2 pounds one way or the other matters that much. i'd still count it as body weight.

m/25/220/5'11"

As RX'd:
11:47 New PR

Last PR was 13:36!

M/46/185/6'1"

As Rx'd but had to do bar dips, no rings at the globogym I was at...

7:20

Just realised that I didn't do the RX'd. I did hang cleans @ 135#. Oops.

M/30/150

95# cleans
1:1 bar dips

14:46

PR by 2:44

Cleans were way better than last time but still need a lot of work. I'm catching them too high. 3:1 bar dips destroy me, I think I'm going to invest in some rings this month so I can really practice.

MBK

Giving elbows a break for a few cycles, did some squat work today instead of WOD - threw in some front squats in honor of today's cleans.

FS 5x2 185#
BS 2x5 215#
BS 1x5 225#

25m/165

as rxed 17:43

f/29/5'3"/127

Elizabeth with 95# cleans
27:21

horrendous time, but i know i can only improve from here!

38/m/185

as rx'd with
full squat cleans

10:08

Light wu

080506 9:02 Damn it! I didn't squat down with the weight! Rookie mistake.
080417 16:50
071125 23:20 w/sprained ankle
070905 11:57 looking back I must have done it wrong?? Like not squatting down with the weight.

21/M/184

Elizabeth as Rx'd

9:28

M/33/6/215
CFWU x 3 ( not all reps on dips)
Elizabeth"

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

All cleans were squat cleans, still not great on form. Broken sets.
all Dips were full range of motion ring dips. first set broken, second and third were complete except for stopping the swing.
Time=20:15
HR=180 at the end of workout.
I really need to work on form.

this one is good!
17:05 as rx'd

WU: a few mile run, CFWUx3
WOD: subbed 2 50lbs DBs for cleans (brokent into 3 sets, really hard), 4 x regular dips (broken into 4 sets): 13:14

Second bite at the apple

m/29/5'7"/155ish

Buttercup version (75#, 1:1 bar dip sub, 15-12-9)

13:36

*gasp* *pant* *wheeze*

Scaled to 95lbs:

17:47

m/31/180

as Rx'd

10:14

Dutch,
Great time, funny comment about speal.

30 M 6'0" 177

wod Elizabeth
4:45

10:43 as Rx'd (i.e., full squat cleans and rings)

pr by 16 seconds

M/19/190/5'6"
As rx'd - 9:49 (PR)

I want to dedicate my effort tonight to the living memory of Mr.Attebury, who was my Tang Soo Do Instructor for a very long time, starting when I was about four. He passed away from stomach cancer five years ago today, at only 45 years of age. He was an incredible person and I would not have been who I am today without him.

9:49 is not stellar, but it is a PR.

We miss you, Sir.

No rings so did bar dips.

9:29, almost two minutes faster than last time.

M/27/270#/6'3

No rings at Gold's Gym and had no clue of the ratio bar v. ring dips.

Any ways

6:36:54

PR by 2 minutes from the last time.

as rx'd 11:26

PR by 4:44 min.

HR 176
MAX 176

I meant to say MAX 187...

pmm

25:00 at 95lbs

24/m/175

as rx'd

6:25

One of my favorite workouts!

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdssddsdsdsdsdsds

41 M 190#

CFWU 3X

As rx'd 10:44

about 35 seconds slower than last time, pretty disapointed :( Felt like I was WAY faster...Hmmm.

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdssdsdsdsdsdsdsdsd

5:27 Last time with 111#

This Time
6:01
with 121#
standard Dips

40/m/160
As Rx'd with decent form
15:30

22/F/170
90# cleans
2x dips 95# on gravitron
18:39

Cheated big time today.

21-15-9 70 pound squat cleans, regular dips.

22/m/180#

6:58 as rx'd

Who would have thought an extra 10 lb would make such a difference!
I'm sloowly edgin my way to doing this as prescribed and today did 75lb cleans as opposed to my previous 65lb cleans. Destroyed me and added five minutes to my time.

M/28/75KG/175cm
75 lb cleans
50 lb assist on the gravitron
24 min 06 sec.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/152

WOD as rx'd

9:30
No where near where I need to be

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Shoulder and neck in a bad way, skipped Elizabeth
CFWU- Minus pu's
ran 1 mile
30 squats, sit ups, and supermans. Richard got hope we went for a 1.5 mile trail run.
30 squats, sit ups, supermans.
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

For beginners. does crossfit reccomend we come as close to the rx'd exercise and do less reps or find modifications that allow us to to do the rx'd amount of reps. I could do modified dips on my total gym that would be at a reduced body weight % and bang out the reps (63,45,27 if not on rings) OR I could try to do as many regular dips as i could on a parralel bar. Which is better here?

11:14 as rx'd Didn't feel faster, legs felt weak, but did it 25 secs. faster than last time.

Jodi (F/29/108)
Mobility Drills
CFWUx3

Deadlifts
95x1
135x1
185x1
210x1
225x5 (PR for reps)

Rest 10 minutes - rest included clean practice for Elizabeth

"Elizabeth"
Notes: used 85 pounds and did FULL SQUAT CLEANS

Time: 16:30

So, after watching the video of Annie and Greg doing this workout, I decided it's time that I tackle my fear of doing real squat cleans. So, I reduced the weight to 85 (normally do power cleans with 95 pounds) and nearly doubled my previous time of 8:55. haha! Full cleans sure does change the game. haha!! I wasted a lot of time on the first round of cleans and definitely could have sped things up. I suspect having done heavy deadlifts 10 minutes before played a small role as well. ;)

Overall, I am happy with this. I will continue to work on my cleans and next time this comes up, I'll be getting a PR for sure. ;)

26/m/180

just got back from a 3 week field exercise so this was my first wod back, holy crap. had no energy dont know if it was the time off of losing 15 lbs but it was about twice as slow as normal. food for thought, crossfit is not something you can just take a break from like lifting weights.

20:45 dissapointed

42/170

As Rx'd (Squat Cleans - all from the floor)

18:19 - PR by about two minutes

Subs:

1. Deadlifts 225-275-275-295(fail)

2. Machine press 310-310-330-350

3. Tabata
- Pullups 12-7-6-4-4-4-4-3
- Dips 20-8-8-5-8-6-8-5
- Situps 8-8-8-8-5-6-6-6
- Squats 15-15-15-15-15-15-15-15

4. 2X Rowing sprints, 1 min jump rope

m/20/190
34:45
I had to substitute regular dips for the ring dips so i ended up doing 63-45-27 and I definitely was not used to cleaning 135. Really really tough workout.

46/M/195

Power clean and reg dips

4:59 pr

Wow. I almost forgot to post again. As Rx'd 14:30 (PR) Previous PR 18:52

28/m/184.5

12:20 pr
squat cleans and ring dips

18:00

just started at a Globo gym since im away from my usual gym for the next month. day one i already ran into issues with moving weights to the dip bar.... damn pretty boy gyms cant appreciate a good grunting hard ass workout when they see one!!!!! makes me a little mad to see frat boy sit-ups as a staple of the fitness regime. get a pair and get a workout.

there i said my peace, sorry.

16:40
mod to 15, 12, 9 at 85# squat clean.

down from 21 min & change a month ago.

i love russ greene. he's a great coach. thanks, bro. R&P.

still hanging around with a broke foot and hand

Ring Row Angie in 19:46

pushups still suck

m/33/5'8/180

21:32

no rings-subbed 3 to 1 dips

Subbed 105

15:25

M/29/195/6'3"

Had to sub my sandbag/medicine ball (45 lbs) for the cleans, which ended up being way easy.

This was my first time using the homemade oven-cooked pvc rings. OUCH!! Definitely need to work on those, as they slowed down my time.

12:05

m/30/210/6'1

Power Elizabeth (hurt knee during warmup. I wasn't squat cleaning anything)

5:37

CFWU x3
WOD as Rx'd
5:49

PR from last month by 4 seconds.

34/M/6'1/210

CFWUx3 (no dips)
12:20 as Rx'd, full squat cleans

First time doing it. But did power cleans.
7:42 38/M/6'3/196. Thought I did good until I saw I was supposed to do squat cleans. There's always next time.

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
9:29

CFWU x3 (10 reps, no dips)

"Power Elizabeth"

For time: 21-15-9 reps of
Power clean 65 #
Jumping ring dips

11:07
Compared to 13:09 on 11/25/07 when I did the 65# power cleans and 2:1 bench dips. Think I can go higher on the weight next time--65# didn't tax me as much as last time and it was 79 deg F in my garage gym today and I'm at altitude (~4000 ft).

F/58/5'6"/136

Ran out of daylight to do this with the rings. Last time was just below 6min w/ power cleans...

Instead, "Fran"

rx'ed
4:50 goal was under 5, big PR

shoulder warmup, TGU's, mobility.
nothing afterwards

11:51 @ 115# (previous: 8:22 @ 95#)

I'm stoked that I'm able to up my squat cleans from 95# to 115# since 4/17!

Pre: Usual wu's.

WOD: "Liz." 15:35; Avg. HR:156. Subbed 2:1 bar dips (about 1/3 jumped), 135# power cleans.

Post: Stretch!

Hey that's cool, I've been here long enough to have my second encounter with Elizabeth.

subbed hang cleans at 45# for full cleans (still need to get form down)
bar dips for ring dips

8:12

M/33/170

125lb Clean 21-15-9
Parallel bar dips 63-45-27

15:05

39/M/6'3"/195

Okay so I am learning still.
Elizabeth in 10 minutes with the following caveats:
Used 95# vice 135#
regular dips not ring dips (I own no rings...yet)
I didnt know I was supposed to triple the number of dips so I went back and redid my dipsx3 and timed it and ended up with a total elizabeth time of 15:03.

Thanks to Billy and Lysa I am learning the nuances of a real workout vice a half hearted attempt. Those two work hard, I am here to tell ya.

Billy: great website :nutritiondata.com. Thanks

42/f/5'3/115

ELIZABETH
21-15-9 for time

Short PVC Warm Up
Burgener Warm Up

Clean 75#
Jumping Ring Dips

Beth = 5:38
Grace = 8:37

i was so upset with my elizabeth time today.. that i did the crossfit endurance wod also..

1 mile run time trial...
5:25

Taking a bit of a rest cycle so will be doing 50% double workouts. I owe today's and Murph so the two will make a pretty good combo.
On a side note, whole grain is still milled grain, knock yourself out but just remember how it will affect your blood sugar/insulin, but whole grain poptarts that is funny.

Slow, 18:27, cleans were at 117# (highest I've done so far), ring dips. Lost about a minute after a failure on the clean where I didn't dump the weight as I should have. Previous time was 12:32 with only 96#.

Regular dips vice ring dips.

17:27 (PR) which beat my previous PR of 20:30.

M/43/175

as rx'd

8:29

Had to improvise a little bit today...

"Office Elizabeth"
85# Cleans (full 10 gallon water cooler)
42-30-18 Dips (corner desk, 80% ROM before floor)

11:20

25/f/5'2/130#

breakfast: run 46 minutes = 6.1 miles

cfwu x 2, warm-up ring dips

WOD: "Elizabeth"
21-15-9 of
95# full squat cleans + ring dips

time = 8:32 (pr)

whew! all thru it, thought "there's no way i'm gonna finish sub-9 let alone faster than last time"... till i wuz done n stopped the timer. cleans were smoother today. sets still broken too much, but consecutive reps flowed together. ring dips felt harder n slower than last time.

post: practice clean&jerks, some muscle-ups, OHS. helped sister 24hr member/CrossFit dilettante Ziba with ring support practice, and she managed a couple dip negatives. ran sister bballer/24hr member (and soon-to-be CrossFitter) Jill thru a 3/4 tabata of push-ups. tomorrow's gonna be her first day of CrossFit!

As rx'd except the fact that I for some reason did my first 10 cleans from the hang position...

I'm an idiot.

7:36

As rx'd

22:09 (PR)

#402- if you can do the dips at least 3 in a row before failure then do them with bw, if not then I would use the gravitron assitance.

4:45

45 lbd weighted dips for sub.

David
M - 32 - 5′10″ - 175 BW

GJJ x 1 hour

WOD scaled with power cleans: 21:67 (yuck!)

Connor
F - 15 - 5′2″ - 119 BW

GJJ x 1 hour

WOD scaled with 35# cleans & push ups: 11:67

48/m/6'4"/205
Hang Cleans
135 x 8
225 x 10
265 x 5
285 x 5
315 x 1
Push Press
135 x 5
185 x 5
225 x 5
265 x 5
285 x 5
225 x 5
Dead Lift
225 x 5
275 x 5
315 x 5
365 x 5
405 x 5
455 x 5

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 posted this on the "compare to" day... everybody laugh at the new kid! haha

21, 15, 9 cleans 95 pd & ring dips

10 ;09

m/26/5'11/170

first time doing Elizabeth: 27:33....ouch

subbed 95lb and really worked on form of cleans since i always end up doing power cleans

ring dips as rx'd

32:23

used 115 for cleans

36/6'2"/195

Pre workout: 1,2,3 go
Time as Rx'd: 11:44 w/full squat cleans and pits to rings on the dips.
Post workout just 30 minutes after my pre workout: I'm showering and headed to my daughters colonial themed dance at school.
Been at grandmas for 4 days on vacation. I put a hurting on the morning biscuits and gravy and ate plenty of traveling junk fox while I was gone.

23yom/6'2"/220

did 3 reg dips per ring dip

17:18

21:00 w/85 lb cleans-otherwise as rx'd-cleans are also my nemisis.Suck time, but I'll do better next time!

As rx'd 5:55

M/28/213

36yom/6'/200

14:46

focused on keeping clean form tight rather than speed.

Bar dips mod 13:37

6:58

thanks,

22/M/6'1/186

Subbed regular dips 3-1
Power Cleans

12:46

Delayed at least 2 minutes by other people using dip station. Stupid globogym.

M25/205/65

DQ

Watch stopped at 7:25 at some point during my last set of dips. I definately would have been sub 10, maybe even sub 9. I'm so angry. I was killing it.

15:57

PR by 1:15

full swquat cleans

M/36/6-0/172

21-15-9

Clean with full squat 135lbs
Dips (2x the amount as I do not have rings)

14:40

I subbed 115# but did full squat cleans. other than that as Rx'd.
12:05
that was humbling tho.

#322 what Freddy your the Mann! Think those deep catch cleans with weight locked in on shoulders had anything to do with the CF JAX video?? I know mine did everyone should have watched that 4 times before this WOD.......... ~Keep Training HardER~

M/18/5'8"/140lbs

CFWUx3

CFWOD with 115 pounds for cleans:

8:53

First time with Elizabeth

28/m/185

135 lbs. full squat cleans
63-45-27 regular dips

Today 19:57
4/17/08 24:59

Beat previous time by 5 minutes!

subbed parallel bar dips
7m41s

m/45/5-7/150lbs

27:50 - sub'd 3 bar dips for each ring dip. (63-45-27)

The 135lb clean weight is 90% of my Bodyweight.
Should I scale down to 75% BW, to be in line with heavier CF'ers that use 135lbs.

Thanx for your reply!!

Bootleg Elizabeth

95#cleans (little 25# metal plates)
bar dips

about 14minutes.

didn't have a stop watch so I used a regular clock

as rx'd
14:27 PR
Post workout I did 2x2 Muscle ups

HHHHHHHHHHHHHHHHHHHHHHHHHHHH

Katie - 26/135, 55# clean, bench dips
9:56

Nic - 28/175, WOD as rx'd
11:15 (PR)
Need to work on full squat clean!

HHHHHHHHHHHHHHHHHHHHHHHHHHHH

"Power Elizabeth"

9:48

Elizabeth "light"
First set clean (full squat) 95
Second set 100
Third set 105,110 and 125
All ring dips OK (though broken sets)

Time - 36 minutes, though spent some time changing weights up since first time doing this one. (note to self...next time use at least 110)

as rx'd 6:34 (6:07pr)

15:54 (PR)

used power cleans though

12:05

PR by 4 minutes!

That picture brings back horrible (but happy at the same time) memories of 70 burpees at the Baltimore Cert.

22/m/173

As rx'd

6:47 PR by 16 seconds

29/m/200

21:25 as rx'd.

last time around I resorted to power cleans. kept it honest this time. slower, but full ROM.

Elizabeth (sort of):

21-15-9
135# Cleans
42-30-18
Parallel Bar Dips

14:48

Doubled up and did 50 Burpees afterwards. Probably not my best idea.

5:14

m/40/182

13:11
Did HPC @ 95# followed by same rep of body squats
bar dips (didn't properly sub 3:1)
21-15-9

4 min. longer but upped lbs this time

Lite Liz
Scott m/48

105# for squat clean and 3-1 dip station dips

16:05

M/168/5'11"
I've noticed that the last few times doing this WOD that my cleans become more of a power clean and less of a squat clean as I progress. So I decided I would back the weight down to 115 and make sure I got down on the drop for all rounds and sets.

13:56

34/m/204

8:25 - sucked; legs STILL ache from Murph

@ station with FireDave
Started with 115#, after 8 reps went to 95#
full squat cleans
time got messed up as we only had one bar w/ correct weights, aprox 18:00.

I'm sure I was a little sore due to my testing out/cleaning & pressing 135# yesterday w/ new Oly weights.

M/41/5-10/191

As perscribed 12:54

@ station with FireDave
we started with 115#, after 8 reps went to 95#
full squat cleans.
time got messed up due to one bar, aprox 18:00

Yesterday I was cleaning & pressing & testing out new Oly Weigts @ 135# which I'm sure made it harder for the squat\cleans.

M/51/165 Wednesday 5/07

WOD - 17:58, but scaled down to 115#. Broken sets and rested a lot. My legs are killing me and I have a Hash to run this PM :)

I tried to work on form, but I didn't quite get a full squat - something between a power clean and full squat clean. I did get in a few full squat cleans among the 45 reps. Ring dips were good, though.

34m5'10"202#

power cleans - 5:59

24f5'6"50#

hang power cleans, 15-12-9, 7:29

I feel like such an idiot. I injured my wrist some 5 weeks ago doing cleans, which kept me from doing cleans & thrusters the last 5 weeks... I should have figured it out before then: my arm flexibility is horrendous. I **cannot** get my elbows up (if I put my elbows up, my hands go behind my head). How'd it take me so long to figure this out?!? It doesn't even seem possible to me to have your elbows up AND your hands near rack position. I don't know how I'll ever get there.

subbed 95# power cleans instead. still need to work on form and flexibility in wrists/hands. 14:24

As Rx'd except power cleans instead of full squat cleans
in 15:45.

My first full weight and full rep Elizabeth.

Did it at the Fire Station as well, my times/scores are never as good at work.
M/41/183 13:58 Rx'd, (brought my bar, 45# bumpers, rings and shoes to work today, it helped.

36/m/6'3"/223.

Cleans with ninety-five. Forearms cramped up. Regular dips. No shoulder pain. Probably 25 minutes.

full squat cleans, deep ring dips

as rx'd 17:11

over 1 min faster than previous PR.

21-15-9
Sub 95# Cleans
Sub Regular Dips

11:40

I just looked at my last effort on this from the last time it came up (one of my first WODs) -- last time I did the same subs, but cramped up and couldn't finish. This time I made it through, but I was still taking a few breaks here and there and I thought I was going to die most of the time. My legs were like jell-o walking home. Crossfit is insane. Love it.

34/M/135

Modified Elizabeth:

75 lb. cleans
bar dips
21-15-9

This is my third week of Crossfit. It was my first time ever doing cleans. I (conveniently) forgot to time the workout, but I think it was a bit over 15 minutes.

14:45
Been a while

21-15-9
Full squat cleans
Regular dips
17:25

I continue to be impressed by the times men (and women) post on these WODs. I know I'm getting stronger and more fit, but seeing some of the times are simply humbling for someone who's been on the crossfit program for a little more than four months.

I have a couple of questions and would be most appreciative if someone (or several someones) could answer.
First, what's the average length of time some of the top performers have been on crossfit?
Second, after doing the WOD, do you do other exercises afterward? For example, if the WOD is kinda leg-specific, do you bust out a few rounds of burpees, dips and pullups or something similar?

Thanks to anyone who responds.

Joe

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds SUB Hang Clean 45 pounds
Ring dips SUB 63-45-27 Push-ups

9:30

16 minutes
Cleans at #95 pounds. Rings dips as Rx'd
My clean form is getting better.

Dutch, at your service anytime!

29/m/5'10"/220lbs

Elizabeth - 12m27s as rx'd

197#

5:35 as rx'd (pr)

19:55 w/ 3x bar dips

previous: 28:30

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds SUB Hang Clean 45 pounds
Ring dips SUB 63-45-27 Push-ups or reverse dips

13:41

6:18

m/183/22

115 cleans (I know I know)

8:54

27m/200/6'1
I didn't do full front squat cleans, I guess I misunderstood the work out, but next time I will do the front squat.

3:35

38m 185
full squat cleans for the first set, then deteriorated to sloppy power cleans by the end. bar dips.
14:00
not pleased

20080506 1300
CFWU 15 x 1 (0 Dips)
WOD080506: 'Elizabeth': (21-15-9 for t) CLN (60kg), Ring Dips; as rx'd (full squat cleans) in 17:20 (CLN rds in 6:52, 4:07, 2:02, and ring dip rds in 2:39, 2:04 and 0:34)

5:54 with all exercises the same as last time. Next time may try adding weight to cleans and doing dips as rx'd

m/5'10"/230

cleans as rx'd
bar dips x 3

10:32

woohoo

24:43
115lbs Cleans
Bar Dips X2

M/21/158/5'8"

21-15-9
135# full squat cleans
63-45-15
Dips

For time of: 13:50

M/21/158/5'8"

21-15-9
135# full squat cleans
63-45-15
Dips

For time of: 13:50

M/21/158/5'8"

21-15-9
135# full squat cleans
63-45-15
Dips

For time of: 13:50

M/46/145
AM
An hour of floor hockey

PM
CFWUx3 pullups at 10
Cleans at 45x5,65x5,95x5,115x1,135x1 for form and WU.

"Elizabeth"
14:57
Full Squat Cleans
About one and a half minutes faster than last month

as rx'd, 9:48, had some issues with the rings for the dips. slowed me down on the first round so i had to move them. should get a much better time next go round.

as rx'd

9:36

30/m/68"/154#

As Rx in 9:32
Jerks and light snatch work following WOD

15:17

O-Bar isn't here yet, so I did the cleans with a 40# slosh pipe. What a beast!

Started following the Zone diet faithfully 10 days ago and dropped from 248 to 240. The only changes are strict Zone measurements and added fish oil supplements. Blood sugar readings have dropped as well.

29/m/181

As Rx'd

13:57

Last time I got 16:18. Nice to see some improvement. Legs are toast. Looking forward to the runs tomorrow.

M/21/158/5'7

21-15-9
135# full squat cleans
63-45-15
dips

for time of: 13:50

27F/168/5'8"

Elizabeth

65# cleans
bar dips with 60# assist

8:05

(PR by 2:30 seconds plus 10# more on cleans and 10# less assist on dips - so closer to rx)

M/23/190

13:23 with full squat cleans and ring dips

M/16/162

12:20 65 lb. for squat cleans and only negatives on ring dips

33/m/210

6'06"

M/185lb/22/6'

first time doing eliz, as r'xd - 21mins (had to break cleans up..)

Reduced cleans to 95 lbs.

15:58

Played catch up today and did the 50 burpees with jump in 4:57. They really are as painful as any anaerobic exercise on earth!

Then did the wo for the day, but couldn't use 135 for 3 much less 21!

Used 105#'s and didn't have rings so used a static dip bar..........took me 12:35

This sight kicks ass!

27 yom 178lbs

as rx'd

12:46

27 yom 178lbs

as rx'd

12:46

Substituted the cleans for deadlifts and front squats

21-15-9

deadlifts (135lbs)
front squat (135lbs)
bar dips

12:22

8:40
used 165lbs

6'2" 220

M 37 5'10" 150.5#

CFWU, then:

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

09:22.14, HR: 178 avg, 190 max

F / 70" / 28yrs / 168.5lbs

Dips assisted with toes as needed.
Form on Cleans needs some serious help.

21-65
15-65 (no 5lb plates to go up to 75)
9 -85

m/37/175

23:15

3 plus minutes faster than last time with same subs. 95lb squat cleans and 2 to 1 dip subs. I want to get this down under 20 minutes with the move to ring dips and then start to increase the weight.

No workout for Rebecca.

23/m/5'9/151#

Scaled to 95#

19:10

Bad miss on #13 of the second set; almost cost me some nice flooring. Nearly 2 minutes slower than last time.

Dips were incredibly broken up, almost as much as cleans. Don't know why dips were so weak tonight.

Disappointing time, but feels like cleans are getting better form. Don't know why I keep gassing out so quickly. Was hoping to hit 15:00 tonight.

Oh well...

I don't know what my problem w/ Elizabeth was tonight. Last week I did a Power Elizabeth & ADDED box jumps into the mix and finished in 9:50.
Tonight I just did the squat cleans & weighted dips (no rings) and it took 16 min. Maybe the 2 WOD's I did back to back yesterday had something to do with it...or the 2 fully loaded baked potatos I ate an hour before. Anyway...I SUCKED tonight.

21 - 15 - 9
135# Squat Cleans
45# Weighted Bar Dips
(3 bar dips for 1 ring dip is a RIDICULOUS sub)

16:00

42yo/m/5.11/170

M/36/141

Increased clean weight by 5# to 120#, ring dips as rx'd, full squat cleans, 15:25 (PR by 3:53)

M/32/215

135# Cleans 21 15 9
Dips 63 45 27

8:20pr last time 14:38

As Rx'd

6:05

M/27/5'10/225lbs

my shoulder is still kinked up.
135lb Squat Cleans
185 Me-CG Bench Press
21/15/9

34min 35 sec.

way to heavy on bench. but stuck with it anyways.

Vance

BW 70kg
8.23
60kg P Cleans
Ring Dips

m/42/6'/190#

22:43

7@95#, 7@115# 135# remainder of w/o
Ring Dips w/feet on bench

50k powercleans. Rest as rex'd

9 mins dead. Which is how I felt afterwards!

M/29/167/5'8"

CFWU

Scaled to 115#:

8:52

By the time I hit the 15 rep round, I had to break it up in mini-sets of 2 or 3 reps each Might even scale it back even further next time as I was not happy with the amount of rest I needed between between those mini-sets.

fun times

broke it up into 3 sets per round with the cleans
aka. 7/7/7 5/5/5 3/3/3
and subbed 45# ring dips cause i really wasn't in the mood to do the 3=1 deal.

over all 135# cleans is 30lbs off my body weight so i was happy :)

little over 25 minutes

steve

m29/6'2"/205

13:02 full sc

as rx'd

10:35

Missed my PR by over a minute. Still an ass kicker though!

14:58 as Rx'd

22:38

90lb Clean, used dip attachment for my cage.

It's a start.. again. :)

www.angrydalty.com/crossfit.htm

34/M/156

12:15

45/f/146 65# cleans JRD 11:27

26/m/88kg

as rx'd

14:00min

I thought I posted my comments yesterday after completing "Elizabeth", but I didn't see my post after I checked back. Anyway, I did the WOD as prescribed, but I had to cheat on the ring dips. Time was 7'50".

Thanks to John for letting me use his gym. Nice when the gym is only 1/2 mile from your house!

Dave

rope jump + CFWUx2 (No dips)

WOD as rx'd: 11.40min

Full squat cleans

115 Power Clean
Bar Dips (1 for 1)
8:15

Tam
40 LB. Hang Power Clean
Bench Dips
7:32

Greg's Warm up

did normal cleans

no squats because of a knee injury..

time: 7.28

did it wod last tim in 10.47 with squats :S

M/36/155lb

As rx'd - full squat cleans & Ring dips
11:18 - PR

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

clean 95 x 21
21 regular dips
clean 115 x 15
15 regular dips
clean 125 x 9
9 regular dips

10:15

38 minutes with massive breaks between reps in third set of cleans. To failure in cleans.

M/34/146

AS RX'D, RING DIPS, 135 LB FULL SQUAT CLEANS

12:15.

I WISH I HAD BUMPER PLATES. SETTING THE BAR DOWN VS DUMPING IT AT THE TOP IS EXHAUSTING IN THE LATER REPS

Was a bit sick during this one. Form was off but time was respectable.

11:30+ (rough time) (previous time was 12)

47 5'10 200

cfwu x 3 minus dips

As rx'd 14:55

30/m/5'10"/235

Did parallel bar dips instead of ring dips
Squat cleans @ 135lbs

20:22...improved by almost 3 minutes

Scaled to 75# cleans & ring dips

8:18

17:30, not rx'd. Scaled like a flabby codfish. Basically got ruined by Elizabeth.

Scaling hard to even describe. Barely any weight cleans (50lbs, 70lbs, 90lbs) and subbed 2 bar dips per ring dip.

m/180/35/70"

Cleans are hard! (haven't done any Oly lifting in more than 10 years). Started with 25 lb dumbbells (50 lbs total), then used 35's, then 45's and still struggled. Don't have rings and almost certainly couldn't do ring dips. Only did 2 bar dips as a sub. 90 dips was hard!, for me ;> Wow, CF found me out on this one.

I was feeling pretty good after the last few workouts and my 1st Murph. Not blown out like Fran but struggled actually doing the sets a lot more, couldn't keep them together. Of course doing it at 6:15 in the am could have had something to do with it, but I think I am just weak. I certainly hope the old adage is true and "pain is weakness leaving the body."

Hopefully there will be some technique related gains in my future. Oddly I feel like I performed better on Fran thrusters than Elizabeth cleans. Is that weird?

24m/175/6'1 Lewisville, TX

As Rx'd
TIME - 12:53
PR by 4 minutes
This one is definitely and ass whip.

m/27/73"/187

First time with Liz...

95# cleans, bar dips

10:28

32/male/158

As rx'd; 15:21

PR by 1:40

M/27/6'1"/192#
115# Cleans
Subbed regular dips for ring dips...gotta get me some rings
20:29

46m 200#

As rx'd: 18:25

a scant 20 seconds faster than 4 weeks ago, but the movements all felt really good. A solid, deep catch, then drove out of the bottom position. Although I did five in a row to start, I quickly dropped to doubles; last time it was triples. I felt low energy, but strong. Overall a real success, that's nearly always true with CF.

43 m 6' 208#

as rx'd all squat cleans (lower than i thought i could go)

12:19 pr by almost a minute.
muscle memory must be playing a big role in these repeat wods w/in 3 wk of eachother.

workout partner got sub 10 min!! oh to be 25 again.

19:55 40#

44/m/5 11.5/158 or thereabouts

Tough one

Clean form and power poor, so subbed #60/65 pounds, made sure broke parallel on squats. Bar dips - AC problems make ring dips risky.

12:27. You have to be strong to do this as Rx!

12:00 or so...

Cleans where made with 30 pound dumbells

no rings or parallels so only did bench dip (60, 40, 20 rep)

my first wod, clearly

22/m/160/66'in

AS RX'd 9:55

Pack modified: 115/#18

12:08

No rings in the gym

135lb cleans with regular dips

9:55

Back still sore from DL 3 weeks ago (blew it out on #5 of 7).

WOD w/95# cleans and regular dips (3:1).

14:30

21-15-9 135# Clean and bar dips.
-11.41

m/26/215/6'4

14:30....butt kicker.

m/43/6'/183

Power cleans & regular dips X 1.5 (32,22,14)

17:03

CF WOD #11

M/38/5'9/190

Warmed up with a jump rope.
4 800Ms
Rested 1/2 of running time. First 400M is uphill, last 400M coming back is downhill.

1) 4:54
2) 4:48
3) 4:34
4) 4:29

First time running an 800M since High School. I also need to do a better job warming up. Look forward to improving the times.

Total time with rest lasting half running time - 25:05

Have a great day everyone!

The Murph left my lower back in shreds.

Elizabeth was the first WOD since then, so I scaled it to 95# cleans and did 3-1 dips with gravitron help (mostly 88 lbs assist, but maybe 20-30 dips with more like 40-50 assist); still, it made my back even worse. Maybe I shouldn't have messed up and did 21, 15, 11 (63, 45, 33)? I couldn't sleep all night! I am now going to have to completely heal. I really want to be running, too. So upset to be missing today.

clean 135 lb
rep 21 (10-6-5)
rep 15 (5-5-5)
hurt my wrist, so had to stop.
First time ever doing these so they were tough.

I did 3 bar dips to equal 1 ring dip.
rep 63(30-20-13)
rep 15
rep 9
first set of dips wore me out so I went back to ring dip reps. Didn't time but it was probably 20 to 25 minutes.
*I am posting this day after and my wrist is still killing me, so I probably won't do cleans again for a while. Any pointers of what I could have been doing wrong?

10 Mins. but I only did regular dips..no rings at my gym

33/M/194#

8:11 as rx'd

31/m/#250

13:37

26/m/154

7:40 with 115 pounds (pr)

I'm a little sick, but I still felt pretty good about this one. Katon, you dominated me though, ugh.

Cobra CFG!!!

scaled down to 105 on cleans

about 13 mintes

10:47

I'm 2,000 feet higher today, and I did the dips with a 30lbs dumbell between my thighs.

last time was 8:24 with actual rings. I've done this WOD with the 3to1 ratio doing 63 dips on the regular bar. I don't think it campares to rings. Rings are harder and my dips are not that mature but even still, I had times closer to 20 mintues doing the 3 to 1. with rings I'm crushing 20 minutes handily. I'd say 2to1 or what I did with the dumbbell. I felt like 30 was enough. Maybe I'll try 45 if I don't have rings again.

160/M/30

115# Cleans

15:31

Pr!

133lb PwrClns; 45lb weighted dips 1:1. 13:54
3to1 str dips to ring dips is no way equivalent.

reg dips, squat cleans
15:03

Full weight on cleans (up another 20 from last time)
scaled/subbed bar dips 2 for 1

31:01 (29:40 last time)

Full squat cleans and full ring dips.

5:56(PR)

Felt like dieing.

29 yom, 180 lbs

11:20 (pr) as rx'd

Last time was 13:58

this one was tough. it was the first time i cleaned that much and the first encounter so far with elizabeth. as rx'd clean 135# and ring dips. 21-15-9

time was 16:54

29/M/180

As rx'd 12:28

201/29/M
X-Fit Warmup - Subbed Vertical Pushups for dips (Bad idea in retrospect, realized I misplaced part of my shoulder, and still havent found it...)

Clean - 165#
Subbed Dips for ring dips - 63/45/27 w 25# dumbell
Total Time: 16:50

26/M/5'10"/165

95lb Clean
No rings, sub'd normal dips 1:1 (weak, I know)

16:36.124

12 mins

95lbs to 65lbs C&J
and only static dip, subbed 1 for 1

DEADLY

12 mins

65lbs to 95lbs C&J
only static dips

12 min
95 lb to 65 lb C&J
static dips

~25 min
115lb cleans (all full squat, first time able to do that)
bar dips sub'd 63/30/20 (goofed on math)

47/m/196

As Rx'd. 15:42

13:48 - majority full squat

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

32/m/6'5"/210

21:51 PR by 1:48

As prescribed
8:57

17:38

115 lb cleans

63-45-27 dips

for sets 1 and 3 did bench dips with legs parallel to the floor

44/m/155

8:59

Subbed 95# for cleans. All sets broken
cleans (10,8,3; 8,7; 8,1)
dips (7,7,7; 7,4,3,1; 3,3,2,1)

Didn't go all out, my bicep tendons have been sore and I was concerned about making it worse.

WOD Elisabeth as rx'd
21.03 first time being able to do full squat cleans with 135 due to finally getting my elbows under quickly without thinking about it, with lots of help from the vids.ring dips were like a break ,all unbroken in a matter of seconds .need to speed up with the cleans,but chuffed to have done them.

Male 46years 6'4"/238lbs = 14:35 as rx'd

22:15 on 080417(Subbed 95, 115 & 125 on the cleans & Most ring dips were jumping negs).

CFWU x 1.5
23:41 as RX
CFWU x 1.5 CD

M 35/225

took 5-7 days "off"(cardio and easy work). first day back on.

as Rx'd, second Elizabeth.
first 15:05
today 11:50 kick my butt. loved every minute.

M 35/225

took time off above due to injury. Medial Epicondolytis, Right Arm

20/m/150

103# squat cleans
ring dips

15:44

BRI CrossFit Group (6 May 08)

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.

Used 75 lbs for the cleans. 21:24

m/29/193

Sub'd 3 bar dips for every 1 ring dip, otherwise as rx'd: 18:05. Over a minute slower than last time. Not a good day. I was dying.

rx'd as rx'd except did 3 x dips

20:36 (PR)

previous 22:32

30/m/6'/245

95 lb cleans and 3:1 dips

35 min

12:51 as Rx'd (first time at 60Kg, my God my cleans need work)

29/M/5'11/72kg

Assisted ring dips (bands) but otherwise as Rx'd.
24:47

My first Elizabeth.

That was really tough. And messy.

My cleans were awful. Hip not opening and failing to drop. Catching high and forward, pulling with the arms so badly at one point that I missed. Three times. I probably should have dropped the weight but instead I'll do some technique work as soon as I get the chance. I've cleaned more than this with less effort before. Frustrating.

6'0/200/m/22

3:15
135- didnt know if they were power clean or hang clean, so i did power
had to do regular dips, no rings:(

Jeff @ home
Broke it up quite a bit.
5:46 (pr)

As rx'd

Full squat clean and ring dips

8:35

I was hurting for an hour afterward!

CFWU x 1
Regular dips 2x30, 2x22, 2x15
28:00
Had to weight a couple minutes to do the last 2 sets of cleans as I was sharing the bar.

22:53

21,15,9
clean with full squat 115x21,115,15,115x9
reg dips 21,15,9

M.31.198

still on the road, wo with CFSD today
7x3 snatch
all at 115#
then 1x4 165# c&j
thank you cj and crew!!!!

8:58. Had to do power Elizabeth again because of the knee. Harder with real ring dips at st. 5

subbed 115#, next time do as RX'd. Ring dips could be deeper next time as well.
Full squat cleans - 16:14. Last time used 95# and finished in 16:39.

hit murph yesterday and the shoulder workout today...

doin this tomorrow..

yay!!!

Squat cleans and ring dips as recommended: 11:26.

13.09 as rx'd.

119.4# squat cleans 21-15-9

Ring dips 15-12-9

12:06

Wanted to take it easy on the shoulder but in retrospect I should have just done the 9 extra dips.

Samson,ohs,pull ups,du 10 x 3

95# cleans

8:38

Elizabeth scaled to 94# squat cleans and triple the amount of regular dips
18:41

44/m/159#

- run 2 miles - 15:45 minutes
- 50 burpees - 5 minutes

then dumbbell elizabeth 19:10
21-15-9 of the triplet:
- rt hand 60# squat clean
- lf hand 60# squat clean
- dips

18:51

75# hang power clean
3x bar dips

Tim:

pre: run 400m, Burgie, GHD, GHR, pullups
wod: 7:58 (slow as hell)
post: run 1200m

7:49

m/31/202

Sub'd 3 bar dips for every 1 ring dip, and 95lbs as 19:50.

Have to work on my clean technique as I think that was slowing me down. First time doing them though, so pretty stoked. Scared a lot of people at Fitness First today :)

15:41 with 95lb cleans.
Did it in 23:10 last time with 135lb cleans but the form deteriorated to "Power Clean" style so I "Went light to do it right!"

15:41 with 95lb cleans.
Did it in 23:10 last time with 135lb cleans but the form deteriorated to "Power Clean" style. This time I elected to "do it light to do it right!"

37/m/178/5'9"

AM-
As Rx'd with Full Squat Cleans, big difference

9:20- All dips unbroken

Last time on 4/17/08 with Power Cleans

5:13

PM- Tabata Something Else
Total- 424

37/m/178/5'9"
AM-
As Rx'd with Full Squat Cleans, big difference

9:20-All dips unbroken, first time doing full squat cleans, second time this WOD

Last time on 4/17/08 with Power Cleans

5:13

PM- Tabata Something Else

Total-424, not good

26 yom 6'2" 155#

Pre: CFWUx3

21-15 (no round with 9, one of three WOD ever to quit :-( )

115# clean
bar dips

15:33

Post: 500m row @2:16 damper level 5 at 80%

This weight was way to heavy for me. Tried to stick with it but ended up nearly puking and passing out. Next time I'll do 95#.

- 95lb Cleans (went easy, hip improving)
27:51

m/35/245

As RX'd:
17:11

Not accurate time; gym was crowded and had to wait for someone to work in. Would say that 15:11 would be a fair time but clock doesn't lie!

Ran 4 miles instead - pulled back muscle

SUB 95# clean
SUB 3x dips

28:30

M/38/150

12 mins

25M/6'6"/245

As rx'd: 8:01

34:14

70# Sandbag
rings made from martial arts belts

Strangest thing was the couple in the park watching me work out while the smoked up. The girl was freaked out cause she thought I had carried a baby into the park and had dropped it on the ground.

power cleans, 3x bar dips
20:30

Olivia:
cleans (full squats) @ 75lbs, hard!
dips with assistance (heels on a box)
21.40

Olivia (garage)
cleans @ 75lb, hard!
dips with assistance, heels on box
21.39

130# clean. 11:25 (PR)

m/33/202
cfwux3
elizabeth as rxd
11:53

M/23/67"/158lbs

11:30 as rx'd

CrossFit Snohomish-Trainer *Jeff Vale*
as rxd 23:23
jlg

Full squat cleans as Rx'd
Subbed parallel bar dips 63/45/27 for ring dips.

25:26
I left a pool of sweat on the floor.

S/F
Katz

30/m/6'/185
19:45
no rings, regular dips

110lb clean first set, 88lb next sets

11olb first set, 88lb other sets

23/m/5'10/165

As rx'd 10:48

First time doing this workout. Loving it, but hammered the body.

95#
12:10

17:00.

55# hang power cleans / 2x bench dips.

1 minute faster than the previous time.Shoulders still sore from the presses. But I learnt a lot. I probably should not have looked up my time from the Elizabeth before doing this one because I was nervous all day yesterday and for the first few minutes, all I could think of was beating that time and my form suffered and my cleans were AWFUL. So, I forced myself to clear my head and just focus on my form and as my cleans got better, the reps came faster naturally. Everytime I lost focus on the form, it became harder to do the clean and more frustrating.

Note to self: FORM IS EVERYTHING!

33/M/187

Full Squat Cleans & Ring Dips As Rx'd

10:30

28M/200#

cleans scaled to 95#, ring dips were scaled to 15/12/9

19:46 (beat my PR by 2 mins and added 20# to the cleans)

15.15 as rx'd

33/M/185

As Rx'd, squat cleans

10:54 pr by 1:13

m/30/227

95 lb cleans for 21 and 15 and then 115 for 9

dips for 45 (regular dips 27 and then 18 with 70 lb help), 25 with help, 23 with help

30 minutes

As Rx'd
Power Cleans
Bill 14:39
Chad 13:02

13:11 (subbed 63-45-27 sets of dips for ring dips).

8 seconds slower than last time ;(

165/29/m/5.9

M/ 29/ 196/ 6'2"

I suck at AM workouts

Full Squat Cleans @ 135#

12:25

I think my last time was around 14:00 or 17:00 I can't remember, either way... PR BABY!!

$$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$

subbed 115# hang cleans
1/2 Elizabeth
7:50

$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$

21/m/155lbs

As rx'd: around half an hour (didn't start the stopwatch properly)

135# squat cleans
regular dips 21,15,9

14:06 pr by (:35) and only did 21,11 squat cleans last time

25/m/200

16:50

135# power cleans
ring dips

I've got to get a decent bar. The bearings suck on mine and it's sticking.

CFWUx2 (no dips, in a rush have to go umpire a little league game right after)
17:14

PS Burgener warmup as well

Used - 85, 105 and 125

regular dips x3

11:48

Jennie: 26 F 160# 5'9"
"Elizabeth"
95# full squat cleans
modified ring dips (feet on bench off the ground)

Time= 14:41

32/M/180/6'00"

"Elizabeth" today. Previous was 14:14 with full squat cleans.

Today, doing full squat cleans seemed less efficient than doing power cleans. So, nearly all of my cleans this time were received in a 1/4 squat. As a result, my time was 10:19, a new pr.

Dan D.
www.CrossFitStickers.com

2/3 cycle not 100%yet
pre: warmup with cleans and rom stuff
post: 4 tabata sprints at 10mph

5m20s 1m slower than last time that I did 2/3 but my form was better on cleans and dips were deeper to the arm pit so all in all=improvement

justin 33/m/215
no rings, sub'd 3x bar dips
33:55 lost some time not doing WODs the last few weeks..

hege 33/f/103
1st WOD ever!
25 lb snatch, EXCELLENT form for newbie!
sub'd 3x bar dip w/ 60 lb assist
Way to go, girl!

Sorry, Hege. You had 25 lb CLEANS, not a 25 lb snatch.. :)

53 yrs; 5'8"; 148#
Knee injury (torn meniscus)puts me days behind looking for WOD's w/out running.
But still I deep squat 95#, weighted bar dips, 21 15 9 in 21 min. SAD but true. Workin on it!

M-30-5'8-185
Subbed 3:1 reg dips for ring dips.
Also had to use dip assistance to do all reps.
95lb. Squat Cleans as Rx'd
15:32

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

BW 180

Insufficient time to do this. In 14:36 I did 21 cleans 95#, then 42 regular dips, then 10 more cleans.

M 33/146/5'7"

Modified to 95 lb. cleans and bar dips = 9:26

CF Baltimore was honored to host a Level 1 Instructor Certification on April 26 and 27, 2008. Check out some photos from the weekend of our instructors and guests.

Huge thanks to CF for bringing the certification to our facility and to everyone who was involved with the participation and instruction.

CF is top notch and we are honored to be a part of it.

www.crossfitbaltimore.com

Day 4

Dips
broken into 7-7-7 5-5-5 3-3-3
cleans 60 lbs. 7-7-7 5-5-5 didn't get the last set
run 1 mile

CFWUx3

Modified due to equipment at gym and shoulder pain:

115# cleans (full squat)
Bar dips (63x45x27)

20:35

Time is not good and not close to PR, but lower back and shoulder giving me some trouble. Off now to the chiropracter...

M/32/6'1/195lbs

CFWU X 3

as Rx'd

9:18

Age 52/BW 250# subbed bench dips 3:1, and SA snatches @ 55# "big bar" 20/15/10 per side, finishing all reps on one side before starting the other side (20:54).

First Time Poster, Long Time Crossfiter

40/M/5'10"/210

CFWUx3
135# Cleans (Power CLeans)
Ring Dips
21-15-9
14:00

First two rounds were broken sets of cleans and dips, had feet on chair to spot on ring dips.
Last round unbroken and unassissted.
Felt Great.

40/M/165

Got my rings, couldn't wait to try them out, so did cfwux3(no dips)

0 ring dips. Not one. I can do three set of 10 on the bars, but couldn't get back up for a single ring dip. The rings become impossible to control, and I lose it. This'll take some time. Switched to ring pushups, and practiced in sets of 5, then switched to clean practice. The wod says 45 reps at 135, but I can't even get one at 135. Dang. My max was 95 before I started pulling badly at the bar. Need to work on this. Did squat practice after that. Overall, a very odd, but informative, day.

I think-

13:40 or so.

Power cleans from floor.

Elizabeth
9607 = 10:25
Power Cleans 135# & Ring Dips

8901 = 16:15
Power Cleans 95# & Bench Dips x 3

as rx'd. Slow time none the less.

21-5.28
15-6.44
9-4.05

T:16:18m

M/27/5'4"/217

14:49

135# Clean

Subbed bar dips for ring dips

I did not get a full squat on all the cleans.

16:29 w/ power cleans & 2x bar dips vs
11:57 4/17/08
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 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 20/20.

39m220

32:35

started with 125# squat cleans but backed off to 115# after 12reps. Could only do 3-4 reps at a time. Subbed 2x bar dips for ring dips.

Full squat cleans @ 95#
Bar dips 2:1

4:35/5:35/3:32 = 13:42

Went for lighter weight and full ROM w/the full squat cleans. Approx 4 mins better than last time (prev used 115# power cleans). Definitely glad to go for the full ROM as I know it will pay off...

Very disappointed in round 2... went into cruise control after what I felt was a great first round... no excuse for having 18 fewer reps and taking one minute longer!

5:47-Power Cleans, post 2 days late. Jet lag from the trip back to the sand box.

35/M/210/5-11

Subbed dips
13:51 (PR by 6:59)

I moved the bar closer to the dips. That probably cut off 3 minutes. The other 4 minutes is my leg is getting better and I know how to push myself on this.
There were 3 cleans that I just flat out failed during the last set. Good times.

completed after 50 burpees for time.

as rx'ed

full squat cleans

14:20, about :50 slower than last time

24/m/170
Elizabeth Rx'd
9:10

Did'nt have a lot of time/energy so scaled it to 50kg & 15/12/9
Oh & forgot to time it! about 10 mins I guess.

9:23 as Rx'd

First time with cleans, so didn't go all out. Also, no ring-dips, just normal diåsps

40kg cleans
normal dips
time: 9:30

male 30 71kg 5'10"

first time using my homemade rings in a workout

as rxd 17.10

27/m/5'10"/151

Made up Elizabeth on Friday 05/09/08 because of wrist sprain on Monday.

13:44 (PR by 4:40 from 04/17/08)

ring dips
85-lb power cleans

Next time I'll heavier and deeper on the cleans. Significant improvement in ring dips of unknown origin, although still down to singles by the end.

27 / M / 175

9:10, over a three minute improvement from last time.

40 kg squat clean/ring dips:

16.12

27/M/5'10"/170

WOD as RX'd except for straight bar dips instead of ring dips

15:14

After climbing up and down the mountains for 4 hours and a 2 hour foldup in what passes for transportation here

65 kg power clean/ring dips
9:55

I've definitely been putting off doing this one cuz I wanted to do squat cleans
I couldn't do it tonight because of climbing, and my time would have been alot higher. Oh well.

m/182/37

6:45 rx'd. performed friday. way behind on wods

11:01

Charity-
95#SQ Cln.
10:49
(9:29)

M50/170

15:50 as rxd

190/m31/6'1"

As rx'd
Cleans 135#
(Bar dips 3 to 1)

37min

29:46

approx 26 min subbed 60-45-30 reguler dips

total time of 21.55
Did cleans at appropiate weight.
dips with a bench. x's 3 for each set.

BW=203.6, 72", 47 yom
CFWU x3, 5reps

138# Squat Cleans,

15:55.8 (15:48.38 on 11/26/07)

50kg full squat cleans
63 - 45 - 27 parallel bar dips

about 30 minutes

Very slow but very good form. Been a little slack with the WOD's lately. Thought I would take it easy today.

m/24/206/6'3"

60kg cleans and dips with 25 pounds.
11:30

CFWUx3
-sub'd 115-lb cleans
-sub'd 3xdips (63-45-27) (90 assist, same as last time)
18:54 (20:23 last time)

***************
***************
Ran 4.5mi in 30min
Squat cleans @135
Sub'd bar dips for rings X3(63/45/27)
15:02
***************
***************

33/M/175

6:03

Sub ring dips for regular dips

115# cleans

15:15

42yom / 149 made up on 05/10/2008

12:19(PR) as rx'd

All full squat cleans with full hip extension at top and touch at bottom every rep with an A2A catch. Ring dips all full ROM with turnout at top. Cleans were very broken up but tried to keep rests as short as possible.

Subbed #115

19:53

Those squat cleans really catch up with you at the end of each set!!!

21:45

21:45

21:45

done 5/11/08
scaled
120# cleans (2 60# dumbells)
ring dips (assisted)
12:31
(4 min rest after first round talking mother's day stuff . . .)
then extra cleans and ring dips just for fun
Happy Mother's Day to all you Crossfit moms.

rx'd Good deep squat cleans
10:37

************************************ 05/10

Sub'd Power Cleans

10:40

CG

43/ 225

13.20

mom
30lb cleans
bench dips
8.45

12:36 -- (12:28 previous)

Bar dips

most cleans in a row was 9 (8 previous)

**third day back after ten days off due to foot issues (left).

m/26/170

95# Clean

13:21

WAAAAAAYYYYYYY better than I thought i'd do!

115# cleans (which i suck at)

14:55

M/25/5'9"/220

18:30

wrists are the weak link

34M175

as rx'd (toe jump on dips)

19:15, worse than last time

35f
60#
bar dips
15:00

Tom:

95#
bar dips
"What did I do to hate you?"
16:00

BW: 185

I did full squat cleans with 133lbs and 3x the prescribed dips because I had to do regular (kipping) bar dips, so I did

21 cleans
63 dips
15 cleans
45 dips
9 cleans
27 dips

The sets were broken because they were kicking my behind.

Time: ~1 hour

Ouch.

Next time will be better.

12:58
50 lb dbs
reg dips

m/30/157.5

12:54
as rx'd - full squat cleans for more than 50%

last time 13:32 - full sq cleans (more than 50%)

I am just wiped out.

35/m/71"/180lbs

21-15-9
Clean (135 lbs)
Dips (I substituted bar dips for ring dips)

16:58

Followed up with 40 rep and 30 rep supersets of:
bar hop squats
jumping pull ups
declined sit ups (with 25 lb plate)
push ups

19:00

Elizabeth

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

subbed bar dips 63-45-27

23:30....

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ooops and subbed 115# cleans.

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88888888888888888888888888888

95# CLEANS
RING DIPS

14:20

SLOW TIME, BUT DID MUCH BETTER WITH THE FORM ON MY CLEANS. GETTING CLOSER TO THE RX

8888888888888888888888888888888888

19:40

21-15-9 135lb clean
84-60-36 dips - need some rings, these take awhile to complete

Compare to
DNF

M 35/64/159 Completed on 13MAY08
CFWU 3X15
Burgener WU
Power Clean from floor 135lbs, Ring dips
12:56 PR!
(9:09 faster than last time!)

27/M/6'3/228

Bar dips 63-45-27

29:48 PR

CFWU
12:19
Did first 3 or 4 reps as hang cleans before I realized my mistake. Should have started over, but didn't.
M/47/198#/72"

M/39/6'3"/225
Elizabeth:
14:53 3x bar dips sub for ring dips
done a day late on 050708, posted late

This was absolute garbage for me.

Cleans 135lbs 21 115lbs 3 95lbs 1
No ring dips

I hit a wall after the first set of cleans, most likely due to baseball practice and trying to Crossfit every day, starting to wear on me.

21reps 75lb 42 bar dips
15 95 30
9 95 18

21 min
with 75 all reps last time 31 min!

NNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNN

134# POWER CLEAN (NO SQUAT - WHOOPS)
50# WEIGHTED DIPS (NO - RINGS)

8:05

NNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNN

Bri-17:20 scaled 95lb Cleans
Boat-5:08

21-15-9 95# Full Squat Cleans + 11-8-5 Dips (I suck at dips)

Warmed up with some lighter cleans and some dips and did it in...
16:10 with splits of 5:24, 6:22, 4:24

This absolutely destroys my previous time of 19:48 (6:35, 9:02, 4:11).

19yrs 155lbs 5'8''
65lbs cleans & 2x on regular dips
14:49min

27/m/155

115# cleans
2x regular dips

11:49

36/148/67"

115# cleans
3x regular dips

27:37

32/m/200/5'10"

As Rx'd
11:55

9:16 with 65#s as rx'd with all sets complete
next time try 75#s with sets broken (if needed)

6 15 - w/ power cleans and done a few min after 30 muscle-ups for time.

F/40/130

18:48

73# cleans (2:31 faster than last time) Ring dips are getting easier
17-05-08

reg dips. 16 min

23/m/196lb
8:28
Powercleans

43/m/166

As Rxxxxxxxxxxxxxxxxxxxxxxxxxxx

9:14

better endurance, go faster

PR 6:30 as Rx'd- filmed myself and noticed I need to reach full extensions on ring dips

Plunket- 7:35- subbed chair dips and 65lbs

cfwux3(-ring dips)
95#clns
18.58
back on the wagon

note to self:
taking week and half off while staying up late and drinking copious amts of beer and wine--not conducive to enhanced athletic performance

15:35 w/ 100 lbs (?)

catchin' up on posts... did on RX'd day...

80# full squat cleans
1:1 regular dips instead of ring dips

still a sad 18:47

m/34/5'9/176

CFWU - 3. 6 PU, 6 dips 1st set. 7PU & 12 pushups 2nd set. 12 pushups 3rd set.
2 sets superman raise.
Power cleans
10, 6, 5
7, 5, 3
5, 4

Ring dips
20, 1
8, 7
5, 4

9:37
12:02 on 4-17

Full squat cleans next time?

Dedrick: 3:59
4:54 on 4-17

26/m/5'9"/170lbs
32:35

parallel dips 1:1
15:12

Scaled down to 95# cleans.
Regular dips.

Elizabeth in the dirt.

21-15-9
7-ton tire flips (@350#)
Handstand push-ups with push-up handles and toes on a rail.

12.03

Then dead lift 340#x1

Sorry, wrong day see

"Diane in the dirt" in 2 days

CFWUx2, BW 130

85# cleans, ring dips

19:44; keep weight same next time and lower time...last time was 15 something at 80#. 95# is current 1RM for cleans, so this was a bit heavy.

29/m/165
12:15
first day back on CF after a month off

45/m/197
15:23 vrs 16:00 improved 37 sec
scalled, cleans 108 like last time.
most reps of ring dips shoulder paralel with elbows some deeper. Next time would like to sink a little deeper. right elbow still a little sore from Murph 4 days ago.

Done on 8/20/08. Just wanted to have a post that I could compare too.

24/m/5'10"/160

as Rx'ed (power cleans)
12:50

m/ 31/ 6-2/ 245

Elizabeth modified as follows:
21-15-9 reps of:
- Full Squat Clean 135 pounds
- +25 Weighted Bar Dips (no rings at work)

Time: 13:38.

Elizabeth
135# Squat cleans/Ring dips 21-15-9

Rodney 5:38 m/31/5'9/185
Shane 12:55 m/34/5'8/150

Great workout, first time felt good!!

Get Fit, Get Trained, and Go Hard!!

subbed the 3:1 dips, dont have rings yet
and squat cleans
14:47

did regular dips, but should've followed the 3:1 ratio

15.20 (with regular dips)

First time doing CF
115# 21-15-9
Sub rings for dip bars
63-45-27
18:04
Lots of breaks and not so good form on cleans
Will probably go down a little weight next time
Killer workout though

M/43/5'9"/185#
As prescribed 14:30

12:22
sub reg dips... no rings

Substitute regular dips for Ring dips

7:55 total time

105 lb cleans
Regular dips (no access to rings)
Added 21-15-9 of sit-ups just for fun.

17:53