October 26, 2008
21-15-9 reps of:
Clean 135 pounds
Post time to comments.
Compare to 080506.
Greg Shugarts, CrossFit Gravity Janes
Tune in Sunday morning at 8:00 am Pacific for CrossFit Radio online with host Neil Anderson.
"The Lumbar Arch with Kurtis Bowler of CrossFit Rainier by CrossFit Again Faster - video [wmv] [mov]
Posted by lauren at October 26, 2008 7:20 PM
WA state representin'! I miss Rainier...next time I'll visit Gravity Jane's too!
This one will be a good one.
yeaaa ive been waiting for this forever!!
We are doing Elizabeth at CrossFit Cape Cod as soon as the new rings arrive! Great WOD!
I read the Crossfit Journal on recovery today, and it was very enlightening. I tried contrast hydrotherapy after doing nasty girls today, and i cant remember too many times that i felt that relaxed in my life. Definitely worth checking out.
Can't wait to do the WOD, a great video and even better picture. Keep up the great work guys.
what does everyone think about pre-work out supplements like N.O. xplode and Superpump??
Does that mean 3 sets, one of 21, one of 15, and one of 9? Sorry, I'm new to this.
Tristan Tilma, yes. A total of 45 reps each.
Is the clean meant as a squat clean and what would be a suitable substitute for ring dips
is there an equivalency worked out between ring dips and normal dips? I don't have access to a gym with rings
I've been there! Spent summer 2006 in Uganda, awesome!
re #9 GoStampsGo:
I find pre-workout products useful for CrossFit, especially for workouts like Elizabeth (Currently taking FastTwitch).
The reason for this, however, is not the featured ingredient (arginine) in these products. Arginine increases nitric oxide levels, which is responsible for the "pump" that these products claim to induce. Instead what makes these products useful is the caffeine (which has been shown to increase strength and endurance during workouts) and creatine (which increases available ATP during anaerobic exercise). Finally, many contain B vitamins which can help with energy levels.
That said, you could probably get much the same results during your CrossFit workout by having a hearty cup of coffee and some creatine about a half hour before.
That's my take on pre-workout supplements.
upside down it looks like he's balancing the world on his head!
#10 and #13...
It means you just do 21 reps, 15 reps and 9 reps....you don't have to do that 3x.
And if you YouTube "Elizabeth Crossfit WOD" you will see that it's a squat clean.
cool, an early post. gotta love it... gonna need some ICY HOT after today's WOD.
more stats from logsitall:
median men (209 total): 10:41
median women (15 total) : 12:45
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
 Darrell Carr 2 mins 53 secs M 33 215
 dedrick gaddy 3 mins 59 secs M 33 238 crossfit-SWAT
 Gerry Hutchings 4 mins 0 secs M 34 155 CFVB
 Anthony Bainbridge 4 mins 31 secs M 30 170 CrossFit Fredericton
 Megan Maclellan 4 mins 34 secs F 22 145 Crossfit PEI
 Matt Chan 4 mins 42 secs M 30 200 CF Verve
 Jacob Kyzer -2 4 mins 50 secs M 21 182 Crossfit Neptune
 paul beckwith 4 mins 52 secs M 33 265 carolinacrossfit
 Erwin Caalaman 4 mins 52 secs M 25 205 CrossFit SoCal
 Dave Whitty 5 mins 10 secs M 39 162 CrossFit PEI
 miguel flores 5 mins 12 secs M 22 175
 Beth Spearman 5 mins 23 secs F 27 140
 George Mounce 5 mins 32 secs M 31 175 Solo
 David Bowman 5 mins 51 secs M 40 220 Crossfit Charlotte
 Chad Souke 5 mins 54 secs M 32 225 Rugged EMS
age groups etc. on home page.
Maybe this has already been discussed, but did anyone else read the article in "outside" magazine on Gym Jones? Mark Twit, I mean Twight, talking about how Crossfit only trains people for Crossfit because it isn't sports specific. Sorry, isn't that kinda the point, I mean the not sports specific part. Anyway its's the November 2008 edition. Just overall how he bettered everything Crossfit is.
15:47 full squat cleans as rx
Check out the 'compare to' link. The video is a CFkids video of 'dueling Elizabeth' set to dueling banjos. LMAO!
Too often sports-specific is just exercises patterned directly after whatever sport the athlete does.
Full Squat Cleans. Going to be fun
Last time I tried this with 115# and didn't pace myself. I felt so sick and dizzy I couldn't even finish. Gonna take it slow and try with rx'd weight.
CRAP! I LOVE cleans...I love ring dips too, but they don't love me (yet) :(
Must scale for now...
Scaled to 37kg (81#).
2x dips instead of ring dips, per BrandX.
Hey I don't have access to rings but read somewhere on a crossfit site that you can do 3 bar dips for every RX'd ring dip. Is this true?
You are right.
When Mr. Twight speaks of “athletes”, it’s important to understand that he is referring exclusively to long distance athletes. This is the only kind of sport that he has ever participated in or has but scant experience with. What Mr. Twight is disingenuously decrying, entirely motivated by a marketing pressure to distinguish his variant of CrossFit, is the lack of specialization in the CF adaptation.
If Mr. Twight had made an improvement in CrossFit programming it should be evident in something, anything, that one of his athletes had done. The non Gym Jones variant of CrossFitters are bettering their Gym Jones brethren at everything we can measure, so Mr. Twight has to dismiss it, curiously, as “CrossFit” and not “sport”. The sporting prowess he alludes to can only be found in his LSD buddies. On every other front, in every other sport, in anything that we can measure or find data for, his efforts elicit a low end CrossFit adaptation.
We’re increasing work capacity across broad time and modal domains evidenced by measurable, observable, repeatable data. Mark Twight is a plagiarist whose coaching successes are by and large conveniently unmeasurable. The great and solitary lesson of Gym Jones is that the first thing you want to do when you steal something is very quickly put your name on it. (Attaching one of these, ©, to someone else’s lifework is so much easier than making an original contribution. He should have stayed away from the press after getting exposed for that.)
The contrast between CrossFit and Gym Jones is a distinction without a difference. In summary, I cannot criticize Gym Jones because it is CrossFit; I cannot speak to Mr. Twight’s “enhancements” because they’re invisible.
Honestly, every time this comes up I’m reminded of my buddy’s “Rolex” he bought in Tijuana for $50. It helps me laugh.
Coach, you definetly have a way with words. I love it! By the way how high is your IQ?
nice to hear from u coach..
Sorry about the spelling of definitely,but I just finished Elizabeth 15 mins ago and Iv'e already finished a glass of white wine
Finally, a real work out again!
Seeing all those runs irritated the heck out of me. Being active duty military, I o Crossfit in addition to my unit PT regimen. Unit PT covers the 5k and sprints and stuff weekly.
Took a heavy lifting day in the gym. I don't do 1ep maxes cause I don't have a spotter who can come work with me.
Took the past 3 days off to recover. I feel solid as a rock. Now its time to start up a round of TWO A DAYS!
today is a sad day. I just moved into an apartment. The only equipment I have is 2 1 pood kettlebells and a couple small dumbells. As of now I can't really afford to buy anything else, including a gym membership. Now what? I have been doing crossfit for the last 3 months and now I have to stop. No more oly lifting. I don't know what to do now. Any suggestions? This is a real let down. The past week I have tried to do the WOD with the kbs but that only works so well. Especially with things like Elizabeth. I could really use some ideas if you've got them.
Hello guys.Does anyone have the link to download music for Tabata? I did this a couple of years ago but lost it with my old P.C. Ta.
So, just to confirm:
If you do this with power cleans, that is not "as r/xed"?
Ack... only 115#, much assist needed on the ring dips, still took me 22:13. Ow.
17:20 as rx'd
Clean form was so-so. Attempted to use proper ring form with no contact between arm and band. That lasted about 5 dips. Goal: perfect gymnastic form next time.
might be last WOD ever at COP KDG :(
Whole body burning from CrossFit Total yesterday
As RX'd with Power Cleans
One sad man (#35), you can't do the WOD, or get the variety, without the kit. Oly lifts without an Oly bar is tricky. Thems the facts :(
You can, however improvise. Dips can be done on chairs (or, as I have them, saw-horses). If a pullup bar isn't available, maybe you can put a rolled-up towel over the stair railings or a sturdy door, and go Lsit pullups all the way.
I had to scale quite a bit. After trying 135 and failing, I went to 90-failed again. Then I got comfortable at 67. I focused on proper for and I think by my last set my form had improved greatly having never done a real clean. With the bigger weights I couldn't go into a full squat.
As for the dips, no rings, so the RX'd bar dips=63 for the first set. Well I scaled that to 42 then 30 then 18.
I may have had to scale but my heart rate was pretty ridiculous and about 30 minutes later i'm still feeling like i'm going to puke.
as rx'd 11:00
Kicked my butt!
me thinks there may be a few power clean versions of this wod in those top numbers. i know it's not your fault but people should know that SQUAT cleans are required in elizabeth before they post their times "as rx'd." have my doubts about a 2:53 and a 3:59 after seeing opt's legit 5:14.
anyway, did this on thursday.
elizabeth as rx'd (squat cleans): 6:50 pr
08:32 at Camp Stryker. Did power cleans, not squat cleans. Got a lot of weird stares when I strung up my rings in the middle of the weight room...
This question is for coach or anyone who would know his response. Working in the Marine Corps, espescially as a Drill instructor of one last cycle, Family time is important in my lifestyle as well. I love the 3 on 1 off approach, but while I have this time off from training recruits, time at home is best spent on the weekends. I did the crossfit total yesterday, first time for that one, and it was great. Today, calls for this WOD. Tomorrow is a rest day, is it best to stick with the 3 on 1 off, or how much damage would it be to take the saturday sunday off like I did before. I know that the 3 on 1 off is the best, and can feel that, just need some advice as how to approach this.
60kg full squat clean
Ring dips, upper arm touching ring at the bottom
28:00 min. Totally shredded!
Coach, can anyone improve on CrossFit? I mean I've done just about every workout style, program, etc. and nothing even compares to CF. It's changed my life and my outlook entirely. And the best part about it is you make it available to anyone and everyone, FOR FREE!
Ok, no responses to my question earlier. I guess I am saying, if I go with a 5 day 2 day off appraoch, will that be bad. I know the rest in between is different, just trying to see what works around my family time as well. Anyone have a response to that?
Rx'd 11:28 bettered previous PR by 2mins
As rx'd (w/ squat cleans)
I'm no expert, but our local affiliate does a 5 on 2 off schedule and feels it works fine. I personally go 3 on 1 off 2 on 1 off due to work/family schedules.
Maybe not quite as good, but I'm pretty sure it's not bad! There have been discussions on it in the forums as well - you can do a search to pull them up.
cleans with 60kgs
the rings were in use so i did pull ups instead, not really an alternative but will get back to ring dips next time pull ups come up.
my back is now killing me.
look forward to resting tomorrow.
#53 Cody Lee Johnson
In my personal opinion I don't know if I could take two days off, I have a hard convincing myself to take a day off. I think the 3/1 and 5/2 are basically the same and you should do whatever is convenient for you.
5 on 2 off is the second best programming to 3 on 1 off. there are some research results about this floating somewhere. you'll still get results just be careful about over doing it. there tends to be some drop off in performance on day 4 and 5.
as rx'd with 95lb cleans
#58 and 59
Thank you for the replies. I know there is a slight performance drop by 4 and 5, but that is normal on that programing. The rest days are worth it by then. I like the 5 day 2 day better, it shocks the body for me that way, and keeps with my class scheduling for my Core Defense martial art programing as well. I know it sacrifices some advances with crossfit, but in the long run it comes full circle with how I rest during the time off the Marine Corps gives on holidays.
used 55kg for 1st ten reps. Had to drop to 50 after that.
urgh, thankfully it's a rest day tomorrow.
#56 thanks as well, I have some good experience with training, crossfit jsut gives me the better variety and I have seen great results.
Better yet, get the family involved! That's how we did it. I was tired of being off at Globo and not seeing any results while he was Crossfitting and seeing results. Started dragging the kiddos with us. They were 15 and 4 at the time. We all do it now and we even have a CFK affilliate. I know it's not for everyone, but if you can combine fitness and family fun it would be worth a shot.
Back to the Mark Twight thing, you can see the "hellish" workout they put the writer through on www.outsideonline.com . Funny, our 17 year old daughter would have smoked him. I may put her through it today just to see what she does.
my favorie part of the article:
"Gym Jones, the rumor went, was something else entirely- a new type of facility devoted to a mutant strain of fitness that combines elements of powerlifting, gymnastics, endurance sports, and
Like Coach said, can't critize it becaause it is Crossfit, but the man is a whole different story.
i totally screwed up today because i thought they were hang cleans, i used 53kgs, and a regular dip bar, my time was 5:49
Hey guys I have a pretty good workout to suggest for anyone that doesn't have access to rings.
10-9-8-7-6-5-4-3-2-1 reps of
1.5x body weight deadlifts
1.25x body weight pullups
1x body weight front squats
Going to try it this afternoon, let me know if theres any other takers.
14:47 using 85# for cleans. Hard to say if I can call this a PR though because I did bar dips instead of ring dips.
#64 Thank you, my family is involved with crossfit with me and the self defense part. I agree about that, but we also need time to relax and do some family things together that don't involve taking up the time we really get to focus on those things. The weekend. Much of the time we are still active, with the kids sports or the trampoline and such, so inavertently we still get a WOD per say. Just, the weekend is a focus for us away from the hustle and bustle. In all, there is always going to be a give and take for everything in life. The balance is to enjoy it all.
As rx'd 13:31... hang cleans and ring dips.
Still hurting at the Kabul altitude.
Had to sub burpees for cleans and regular dips for ring dips. Hardly even the Rx'd WOD, but still killer.
Time = 6:26
135 lb Cleans 21,15,9
normal dips 63,45,27 (no rings at my new location)
Elizabeth -- 10:33
21 Squat Clean 135# (10-8-3)
21 ring dips
15 Squat Clean 135# (9-6)
15 ring dips
9 Squat Clean 135#
9 ring dips
Elizabeth modified (21-15-9)
60# DB Cleans
Checking in from an altitude of 2600m in Bogota, Colombia...
Elizabeth as RX'd
First time doing Squat Cleans in a while.
Awesome post, I couldn't agree with you more. I read the article last week and it sorta pissed me off! I'm not doubting Mr. Twight is smart man but to "steal" your training and try to make it more "sport specific" is absolutely asinine. Anyone can do this (CrossFit Endurance as an example) by doing CrossFit and then "practicing" your sport on top of it, weather it be football, baseball, golf, running, whatever...
I also love how the CrossFit community and Coach have been called arrogant and so-forth, when Mr. Twight runs an "invite only" gym and feels the need to defend his "elitism" on his site. Who's the arrogant one now?
Mr. Twight knows full well if he wants to find "elite" athletes he need not look any further then the CrossFit Games. Khalipa, Everett, Thiel, Speal, Barber, Fitzgerald...Twight has no one and no evidence of anyone more "elite" then these athletes! If he does, or if anyone does, as Dave Castro said,he will set it up, prove it!
Keep up the good work Coach, from (not so) sunny Sicily!
As Rx'd with full squat cleans: 9:00.52 (PR by 3:55)
First time doing "Elizabeth" Had to scale because of pain in my right shoulder, and I can't squat clean 135#. Used 90# and standard dips. Stopwatch stopped, but I think it was around 15 min.
This is in reference to a video posted today on the crossfit affiliate main site. I've seen the crabwalk pop up in a few wod's now (not main site however but rather affiliate wods) and I'm not saying it doesn't make for a difficult workout but where is the functuality? I can't recall a single time I've used the crabwalk movement in day to day life. I'm not trying to attack their wod's but I just don't personally feel the crabwalk fits in the crossfit mold.
as rxed (not squat clean)
First time for "Elizabeth".
First time for my new rings! :)
As Rx'd 11.48
Felt like I started way too slow. Didn't really give 100%, been kind of slow today and I was stressed since I was short of time.
Looking forward to next time..
Gonna practise with my rings til' then!! :)
Used 95 and standard dips
I was waiting for a run day. I missed the 5k on the day so I made it up on the rest day and got a pr: 24:17, then the next cycle started with the 4x400m runs. Good times!
Yesterdays CFT: 905 (335 BS, 165 SP, 405 DL)
Today Elizabeth as rx(squat cleans): 9:19 PR
Last Elizabeth was one month into crossfit (080506)and with bar dips at 50,30,30 took me over 24 minutes.
Good day to all,
As a student, teacher and advocate of Self Defense and Fitness through my own training and the Marine Corps, I look for the best way to impliment anything and everything that is effective and constantly progresses us. #76 said it best with the statement about crossfit WOD along with the sport or fitness goal each individual approaches. I myself and for many of my students, approach this with zeal doing the WOD and then training with my Core Defense Martial Study program. That includes not just sparring or training movements and drills, but putting the whole to the test on events that could further tax teh body, but more than likely be a possible situation to be prepared for with confidence. I think combining ideas will always be evident within athletes within different goals. Mr Twight impressed me at first with his approach, until I was introduced to crossfit. Then Mr. Twight cut off the public view and made it seem like the average would not be good enough. He stated even on his website how it was for elite athletes only. Fitness is not just for elite athletes, and even some who appraoch crossfit will not progress as others due to personal goals. I lost interest in Mr. Twight because he seemed to have closed off a open approach to all. I see little things here and there on this site, but I love how as a whole everyone gets it. The it is that we encourage all levels and all fitness goals. There are a few that try to put their way as the way from their own results, this is good for some, but not others. In all, always be the student first as to not close off another who might learn from you if you don't seem like an arogant one who is better than another. Mr. Twight seems to be that, but there are many who can be accused about that. Like before, crossfit is not for everyone, it could be if everyone would let go of pride and ignorance or their own personal goals. There are some who like Globo Gyms, I for one don't anymore, but never really did, However, I use the facility that is at my disposal. Those, people may not be into crossfit, but at least the ones that do train, in any consistant way are doing something good for them and aiding in the future of being healthy and active. Corssfit is going to be the way one day with it being introduced to the younger, but there will always be those who just want the look or the feel good training. That at least is better than sitting around on the butts.
power cleans from the floor
Not as RX'd, scaled back the cleans and had poor form with the ring dips, not quite good at those yet. Was focusing mainly on form for cleans, and ring dips were forced quite a bit.
111# Squat Cleans and Ring Dips. 16:24 was my time.
Scaled to 85# on cleans
Lots of help with the rings
Scaled to 95#, subbed 2 dips for ring dips
sub'ed 10lb weighted dips (2x1 ring dips)
Shoulder press stayed the same on the CFT so I am modifying the WOD, well adding to them, so that I can improve on this weakness. Trying to get my 1 rep max at my bodyweight!
Good workout today.
For whatever reason, I have not done this one in a year and a half! The last time I did it, I was in, what was then, the best shape of my life. Since then, I've re-injured my shoulder badly and took almost all of Summer of '07 off. It's been a long road back, but I've hit new PR's in more than a few of my "benchmark" WOD's in the last several weeks. I believe that qualifies as "The Best Shape of My Life" at 32 years old.
No rings at gym, so sub'd weighted dips (w/ 40lb DB between legs). Otherwise, as rx'd -
9:46 (new PR)
Halloween party at CrossFit Atlanta last night = "Elizabeth" tomorrow...
no rings, didnt think to double up on reps...
I was wrecked today after yesterday. I'm glad tomorrow is a rest day because if it wasn't my legs would pack up and leave. No PR today.
13:34 as rx'd
Full squat cleans
I love the looks when I'm on the rings...
95 lb cleans
regular dips ( no rings here :( )
WU .5 mi. walk on treadmill
21-15-9 reps of:
Squat Clean 135 pounds
I really felt sorry for myself doing this one in my garage alone this morning.
Did this one yesterday night at the FD, it's a good one.
5 Rounds of...
20 Wall ball (20lbs)
20 Ring push-ups.
24:39 As RX'D
CFWU x3 (minus the ring dips in round 2 and 3)
90 degree in dips and locked out elbows at the top, used 95# for power cleans
Boot camp class afterwards
No rings so I subed 3 regular dips for every 1 ring dip. The rest as prescribed.
52kg (115#) squat clean
33 yom 220 bwt
cfwux3rdsx15reps -dips +push ups
wod as rx'd
time: new pr of 8:16
shaved 2:10 off my last time.
Man I love this crossfit. get some and go again.
95lbs (to form)
103# pwr c&j and good ring dips
15:23 (30 seconds faster than my best full squat elizabeth with 95#)
first 5 cleans were at 135; then had two fails. Wussed out and changed weight to 115, running clock, and finished at 17:30. Used rings - but had to self spot after first 15;5;5
did form work on clean after, w/ 110lbs, amazing how much easier form work can be than the workout - guess that's good.
Variation man! A little thinking outside the box is what I think coach would recommend. Use YOUR time- middle of the night, etc. Power clean your kids, your recruits, your wheel barrow, or a C-bag full of FMs. Is your family cutting into your workout time or is your workout cutting into your family time? What about making the family a serious part of the workout? 5-on, 1-off. 3-on, 1-off. It doesn't realy matter if you work and recover in a way that compliments your life's output(or potential output). Both WORK and RECOVERY are critical and require balance and serious thought about nutrition and REAL rest. We just don't hear people brag about recovery time. Good luck.
19:53. GREAT WOD!!!!!!!!!!
8:59 power cleans. Felt slow but I just looked at my last time (10:39) so I'm happy with the time now. Wore gloves and grip died after the first 14 cleans. Go with no gloves next time and see if that helps grip last longer. Also go full squat cleans now that I'm under 10 min.
Last time I finished this in 7:53 with 95#. I up'd the weight to 115# this time, so I was expecting a little slower time.
I was shocked to see 7:41!
Next time, I'm going as rx'd.
After the WOD, ramped up to my max OHS.
19:00 Full Squat cleans as Rx.
1-for-1 PUs and Dips.
Again I learn you are what you eat . . .
~400m shuttle runs x4: 1.19, 1.17, 1.18, 1.19
A little self-punishment was in order.
as rx'd 15:11 :17 secs above pr.
15-9-3 reps of:
Long post but kinda funny.
I just started at a new gym last month so dont really know anyone there and they dont know me. The only thing they see me doing is the Crossfit WOD (or my attempts at them).
My background is in powerlifting but I have been CFing for a few months now. Today I decided to try a heavy deadlift and see where I was.
Started my warm-up with behind the neck push presses and was told by the guy benching in the smith machine these are real bad for me and I will most certainly hurt my shoulders, I told him I would be careful, he stopped watching me once I got to 315x5.
Next I went on to good mornings, this was just going to be a light warm-up until one of the trainers told me how bad they were and how many people hurt their backs. So now my ego took over and I worked up to 365x8 and made sure to tell him my back was still OK.
Now to start the deadlifting. There is only one area open enough for this so two pretty big guys asked if they could work in, so I said sure. I just put on my headphones and let them do their thing. We got to 405 and they start tightening up the belts and knee wraps and wrist straps. Takes them about 5mins to get ready to do a set of 3, looked like a max effort to. My turn comes up and they offer all this equipment and tell me how badly I will get hurt without it and that I really should work on my form and on and on. Now I am kind of annoyed I use some of their chalk and knock out a set of 12, put the bar down and tell them I am now warmed up enough to move on to some working sets. I grind out a set ot 5 with 585 and they decide it is time to do their power rack bicep curls. I finally get up to 675x2. Not to bad for just doing CF for a couple months.
Long post but the moral is you can get strong as hell on Crossfit, and if you bench in a smith machine and do bicep curls in the power rack you should keep your mouth shut.
As rxd except i have no rings so it was regular dips.
12:35 about 45 secs. slower than last time.
not the greatest time, but the first time on recommended weight so I'm happy about that
135# Squat Cleans
21 Cleans 63 dips
15 Cleans 45 dips
9 Cleans 27 dips
CFWUx3x16 (subbed pushups for dips - 2x15)
95# squat cleans, ring dips
Rd of 21 - 4:34
Rd of 15 - 4:33
Rd of 9 - 2:05
11:13 (PR by over 5 minutes)
Please tell me you are not suggesting that a couple of months of CF is what got your deadlift to almost 700 pounds and push press over 300.
#118 No, not at all. I am saying that I did not lose alot of strength going from PL to CF. I have lost alot of fat though, with more to go, I am sure as my weight goes down so will my lifts. But it is a good trade.
This is my first week training CF and i have a few questions. first, for example today's wod, what if i feel that one cycle isn't enough, can i do more or will that have ill effects later? Secondly, i train in mma and i injured my knee, i actually have bone chips floating in my left knee and at times my range of motion is very limited due to swelling. again using today's wod as an example, i did the cleans from the deck, however, i couldn't perform the squat portion of the movement. i simply performed a power clean, is this hurting my progression?
should have done sq cleans vs pwr cleans!
Not allowed to hang my rings in the MSGQ, had to do straight bar dips. Meh.
After I get off work I'm going "Fran". Hopefully I can best my PR.
scaled to 75# and I used the red band from Iron Woody for assisted ring dips - might have been a bit too easy. worked on form on the cleans - any bad ones and i stopped for a breather
Gotta work on my stamina. Good WOD.
15:02 with 20 lb vest
in burpee challenge right now so threw them in my workout
not in the mood for workout today. feeling drul.
I just had a quick flash about how painful those squat cleans are guna be.. Scared, nervous, anxious, excited, and scared. It will be fun.
first Eli , we can call her Eli hen?
Wow...i've done the clean on it's POWER version...
i'm happy with the time...
WOD as rx'd
old pr = 7:45
As RX'd (full squat clean)
Previous time was 26:03 (with 125#).
M/36/201 - Ed
135# power clean ring dips 4:17
F/32/147 - Jen
95# power clean ring dips 18:02
F/26/135 - Steph
65# power clean bar dips 13:52
2.5 mile run 19:35
full squat clean 135#
no rings, subbed weighted dips (50#)
First time witht his WOD, definately comparable to Fran...as far as wanting to puke.
21-15-9 reps of:
Clean 135 pounds
did this in my garage
75lbs squat cleans
21 dips, 6 unassisted
15 dips, 8 unassisted
9 dips, 8 unassisted
Modified cleans to front squats @ 135
17:00 @ w/c
16:01 as rx'ed...slow slow slow.
Power cleans and 25# weighted dips: 7:38
63 chair dips
45 chair dips
27 chair dips
23 minutes exactly
As rx'd -
This felt great!First time able to complete this one as rx'd!
Really surprised with my time considering I attempted this about 3 weeks ago and only got through the first 21 cleans until I had to go to power cleans. Total time for that was 13:26.
Time: 4:59 (28 seconds slower than PR)
Going into this I wasn't expecting a PR. My shoulders and grip were extremely tired from the previous two days - heavy deadlifts, bench press, and Diane. But that's life - suck it up and take care of it. Overall, it wasn't too bad, but I wasn't able to string my reps together like usual. Looking forward to the rest day tomorrow!
As rx'd with almost all squat cleans
135 at 77% of bodyweight gets real heavy
Felt pretty good on ring dips though
I finally decided that i will start posting all my times. Picked a good day to start too!
Rx'd 8:12 PR!
First time trying this one.
As Rx'd - 7:27
Met pukie 40 minutes later...
1) Always a very good day here Chez Crossfit when Coach posts, eh?
2) Just landed from a visit with "The Heir" in Denver. The Rocky Mountains are legit. I'm jus'
3) Choosing your job. "The Heir" goes to school with the children of very wealthy parents. Sadly, this is not something that "The Heir" has in common with his classmates. This is presenting many opportunities for self-directed learning for my son, and multiple teachable moments for his Dad.
There are all too few jobs which will result in the worker becoming wealthy, at least wealthy like my son's friends' parents. A useful definition here of wealth is having enough money that one works only because one likes the work, not because one needs to work. There are people in days gone by who have become wealthy from doing what I do, but these days are (again, sadly) long past. "The Heir" has seen this.
So one needs to ask of oneself, being brutally honest in the process, "do I like what I do?" Or in the case of a young college student "do I think I would like to do THAT every day at work?" Now I know that not everyone gets to make even THIS choice, but allow me a little leeway if you would. It's awfully darned hard to get rich from your job; it's awfully darned important to try to work at something you might enjoy, some job where the humdrum, every day minutiae that pays the bills doesn't make you want to sprint out the door at the end of the day. Tough line of thought, especially when you find yourself surrounded by wealth.
I was once on a path that may very well have brought me wealth. For a number or reasons that is no longer the case. This is, to be sure, inconvenient. I have been open about this with all of the Bingo progeny. Despite this unfortunate turn of events it is actually EASIER for me to go to work at the moment because even the most mundane, minor, nothingburger task is enjoyable. That's a worthy goal for any of us, I think. How to teach this to the young?
I'll see you next week...
as rx'd w/ full squat cleans
d - 30m/172
8:55 as rx'd (pr)
done at altitude and it damn near killed me
j - 34f/125
9:59 (95# cleans)
CrossFit Gaine's Mill, just west of Kirkuk Iraq
First time with rings in a long time, it shows. Time was 21:04 had to scale weight to 115LB. still recovering from extended tennis elbow.
Scaled wt to 115 lbs
Sub’d/scaled rings dips to push ups 42-30-18
Time - 23:27
Working on replacing the clutch in one of my cars and finally took a break to work out. Garage is cold today with temp at 40 and winds at 40 mph. Pukie was just outside the garage door teasing me, the wretch!
21-15-9 reps of:
Clean 135 pounds
As rx'ed (w/ full squat cleans)7:49, first time doing Elizabeth, missed doing it the few previous times
30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Mixed Power/Squat cleans 65lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 2.
Power clean 135lbs
Foam roll after
Compared to 080506: 25:55 with 125lb power cleans
95# cleans - need to work on form!!!
dips on dip rack with 45# counter weight.
7:26 (PR) - 9:22 last time so I'm happy with that.
21 135# squat cleans
63 bar dips
15 135# squat cleans
45 bar dips
9 135 # squat cleans
27 bar dips
115 squat clean
Not quite where I want to be, but hell two or three months ago I wouldn't have finished it. Definetly ripped a callous off, and have a few blood blisters...
It was awesome.
-135# HANG cleans (my lower back is a bit tender and starting from the floor isn't the best for it)
-Ring dips as Rx'd
7:10, first attempt at it.
Bar Dips - Doubled up on bar dips. (42-30-18)
Didn't realize this was supposed to be squat cleans. Scaled to 115 lbs cleans.
8:27 (3:00, 3:21, 2:05)
CFWU x 2 w/ some short pick ups
Substituted dips for ring dips at 3:1 ratio.
WOD: 11:48(21/63, 15/45, 9/27)
Cooled down with 10 minutes on elliptical.
This is a great reason to get some rings...
Here is the progression about what Jeannie talked about this morning on Crossfitradio, with regards to RING HANDSTANDS! This is Jeannie and I.
The interview was really really great for those of you that haven't checked it out yet!
Did Daniel today with J and Dan. PR of 14:48!
Train Hard and Push Through "IT"!
As Rx'd (yes that means with squat cleans!)
I don't know how you guys can tear through those squat cleans that fast, the ring dips weren't bad at all though.
full squat cleans. First time really doing squat cleans. Up until today I have always done power cleans. What a lot of video earlier today to make sure my technique was good.
Thanks Lauren and Coach for another great cycle. Looking forward to listening to today's CrossFit radio when it gets posted in the Journal.
105 pounds, bar dips
dips done with parallels (no rings)...
btw..."clean" means clean, unless otherwise stated. i.e. if squat cleans are prescribed, then it will say "squat cleans" as it has before. that is my interpretation based on past WOD's.
Probably should have decreased weight from RX.
63 bar dips
45 bar dips
27 bar dips
21 cleans 63 dips
15 cleans 45 dips
9 cleans 27 dips
*Cleans at 65lbs
Cleans are always done pulling down and catching in a full squat...THAT is what a clean is, starting from the ground, catch in a squat.
Power clean. Starting from the ground, catching on shoulders.
Hang power clean. Starting in hang position, catching on shoulders. (this means no squat)
Hang clean. Starting in hang position, triple extention, pull down, catch in squat position.
ken c., bingo, guys, why haven't you chimed in yet and said:
"All of this information is in the exercises and demos section of on the front page. All of the answers that you have are all in that section or Q&A section. There is no need or room for interpretation or re iveventing of the wheel. It is all here. Making harder doesn't make you look tough, and making it easier by "interpreting" makes you cheat yourself out of optimum results...which, is certainly your perogative. Clean is clean, so do your cleans clean!"
Alright, I said it for you! lol!
Train Hard and Push Through "IT"!
Used low resistance band
Cleans as Rx'd
Really need to work on those dips!!!
Elizabeth as Rx'd (full squat cleans)
15:57, a 73 second PR.
cleans subbed 75lbs, i'm really feeling like my form is coming together and i can really control the weight and my movements. next time will definately increase the load.
Scaled: 70 lb power cleans
As rx'd (full cleans @ 135 + ring dips) - 13:34 PR
CFWU x 3 no dips
Cleans: scaled to 85lb
That's 0:16 slower but 20lb heavier than 2008-06-10.
Really stressed my bad left shoulder on this, need ice.
subbed bar dips for ring dips, everything else as RX'd
21-15-9 cleans/ring dips
Mark: 95# in 11:42 (57 seconds better than 05/06/08, 1:57 better than 4/17/08)
Theresa: 65# in 11:48 w/ jumping ring dips (jump up, slow descent) better form on cleans, still needs work!
First time as rx'd. Kudos to all of you getting it in the 8's and 9's!
If anyone is looking to share a two-bedroom suite at the Vegas Cert next weekend, shoot me an email. Very good deal!
3:30 improvement. Scaled to 125lbs. Avg HR 178, peak 188, rec 62. In foggy Aptos, CA.
subbed reg dips x3
Demo due in that video may be wearing LULU LEMONS or as some of my friends affectionately call them "KAK HUGGERS".
I guess I'm not the only one :)
Subbed 95lbs, bar dips with 40lb assist. <15 minutes.
Had to take 2-3 pauses in each set. My goal is to not have pauses, then up the weights closer to Rx'd. Sound like a fair strategy?
16:45... cleans were brutal
Scaled cleans to 95 lbs
Full squat cleans, ring dips
Cleans as rx'd
2x bar dips (I now realize 3x is the sub)
I guess I was wrong. In that case, my exercise was done doing power cleans.
As Rx'd W/ Squat Cleans
WOD as Rx'd: 6.54 (full squat cleans)
90# Cleans (not real comfortable with my form yet) and Bar dips.
scaled to 94# squat cleans and first time on this workout with ring dips
Warm-up: 3:03 row (784m); CFWU - 3 rnds; Burgener WU.
As Rx: 8:35
Cool-down: hamstrings stretching; foam roll.
PR by 1:22. Squat cleans. Wasn't expecting a PR. Although going hard, I felt like I was moving through a pool of concrete.
As Rx'd except 105# cleans. Did 25 full squat-cleans and 20 power-cleans.
115# clean substitution (135 little heavy for that number of reps still) and ring dips
followed up with 3 muscle ups and 5 sets of 10 ring pull ups.
Did "hungover Christine" today and yes it was very much as Rx'd
11:17 not happy should have just slept in today
I think I should have dropped weight...
bar dips due to lack of rings
14:16 and my shoulders are hurting...
Elizabeth as rx'd.
41 M 190#
CFWU 2 X 15
Power cleans and ring dips
Still getting back into it...taking way too long. Also doing a modified 100days of burpees (doing 50 days, and only weekdays- it's a start)
oh, practiced muscle ups when I was finished.
Mostly power cleans.
i did chime in man. i did my best to clear things up early in comment #46. your break down was even better.
scaled - 80 pounds
had to do some negative dips... tough
Time: 19:34 minutes
Time: 9:36 with bench dips (50 lbs added) instead of ring dips.
12:17, full squat cleans, ring dips at st. 5. PR by 1:53.
Time: 9:45 as RX'd
Took just over a minute off of my last PR.
Time 7:42, 25sec off last time.
Squat cleans could use more squat.
6:44 (subbed power cleans w/115#)
* Next time I definitely need to go 135#
Forgot the time!
about 25 minutes
Full squat cleans, 3 regular dips sub'd for each ring dip.
I want to order elite rings, but I have no idea where I would hang them in the gym. Has anyone faced a similar debacle?
rx'd 9:24 pr
10:24- scaled the squat cleans to 115lbs. First time I'd done either of these workouts, or anything with rings period for that matter, so I'm pretty pleased. Great job everyone!!!
I was out shopping for lifting gloves...
Lower back was feeling it after the CFT yesterday, but all in all was a great workout.
as rx'ed with full squat cleans - 8:12 (PR)
i'm still coughing seven hours after this one, ugh!
Bingo, as always, you hit one out of the park today. You are the conscience of crossfit. Thanks, and I hope you enjoy those gloves. Mine match my leg warmers and lifting belt...
Sub 105lb squat cleans and 2 to 1 bar dips. Gonna do it at 115 next time.
Last time was 23:30 or so with 95lb squat cleans and the same bar dip sub. I know the time is not great, but it is just more evidence of Crossfit producing increased work capacity that can be measured and repeated.
Crossfit works. Period. Everyone else can suck it.
Very poor showing. Nasty head cold, and too much cold medicine made for a rough work out.
Also pretty spent from the Level 2 Cert
Rx'd (default PR - 1st Elizabeth)
m/39/67.5"/188 at May 6, 2008 1:22 PM
23:32 Rx'd (PR - 2nd Elizabeth)
"I'm getting...BETTER" :-)
--Seth Brundle [Jeff Goldblum, The Fly; 1986]
Not my best, but a great workout none the less.
Subbed 115# Power Cleans &
Legs were absolutely destroyed from the cleans. My forms was horrible on the last few reps; it felt like I was trying to upright row the weight instead of pulling it correctly.
Ring work was difficult as usual.
Clean does not always mean full squat clean .. there have been many discussion on the forums where both Coach and many of the plank holders of crossfit have weighed in.. For instance "Grace" is written as a Clean and Jerk, if you watch some of the videos on grace it is sometimes done with a power clean, I think it was tony or coach that weighed in and said that it is necessity that will drive how we approach it. If we can easily power clean the weight there is no necessity to squat clean it. Where as some may not be able to power clean that type of weight and may be forced into a squat clean. That being said I think there is benefit to either approach as long as the bar is moving the the ground and ending in full extension rack position using proper technique. Of course one is going to be faster than the other so to see the measurable, observable, repeatable results the next time we do grace it should be done as a reflection of your previous attempt. Personally my squat cleans can always use improvement so I will warm up with a squat clean workout then try to power clean my way though "Eli".....
as rx'd 17:30
subbed reg dips for ring dips
+ 24 lb weight vest
Subbed #95 squat cleans
James@CFA # 242:
Click back on "compare to". Then click back, and click back, and click back...
What you will find is a consensus about cleans, for Elizabeth and other WOD's. What you will find is that Grace is the anomaly. That Grace evolved over time to be "two hands overhead, anyhow." With the exception of Grace a CF clean is from the floor, caught in a full front squat, stand up.
As I have said many times before, notwithstanding the consensus, CF is YOUR CF. Note what type of clean YOU did so that you can compare downstream.
Joe - 22:15 95# cleans & ring dips
Nancy - 8:32 44# cleans & dips on 20" box with feet elevated.
I am terrible at cleans, but getting better.
final manipulative, no WOD
been to long
6:35, I cheated though and just did regular dips w/o adjusting the reps.
Hey, does anyone know where to find the video that demonstrates the butterfly swim type kipping pull-up? It was on the site in the summer and I can't find it on the page of exercise videos.
Thanks a lot!
did 135 lb squat clean and 63,45,27 bar dips
around 16:00 minutes, those extra dips add alot of time, if I had rings my time would be cut in half
150 5'7.5" 33 yom
as rx'd- 16:48 w/full sq cleans-
usually rip my way through this with power cleans but want to improve leg/core- power/strength for other movements so what better way than cleans!
done on only coffee early am-
Paralettes warm up
21-15-9 reps of:
Clean 45 pounds
time - 12:54
I decided to start training the Olympic Lifts with the Burgener's method in CFJ 64 so I did today's w.o.d. with an unweighted bar and didn't focus on time. I also did bar dips since I thought my schools gym had rings but they didn't.
RX'ed in 9:21
Thanks for clearing that up!!! These debates will continue to go on though,Questions like; are you scaling the workout by doing a "Power Grace"? Is this deviating from the programming? Is a power grace with good form preferable to a Grace with limited depth due to flexibility? I think there are alot of variables to be considered. For me, my squat clean is much more solid than my power clean (weird huh) and I am choosing to attack my weakness. I guess in the end the point I am trying to make is I would rather see someone do a front squat bar dip sequence of 21-15-9 as opposed to avoiding the WOD because someone said full squat clean or nothing. I know that was not Justin's intent but it came off that way for some, perhaps I should have said that in my first post .. if I could retract it and rewrite it I would.
didn't sub 3:1 , did reg. dips. no rings, and had to go to work.
full squat cleans for the hell of it. scaled 75#.
cfwu x 2
133lb squat clean x 21 (5,4,3,3,3,3)
ring dips x 21 (10,7,4)
133lb squat clean x 15 (3,3,3,3,3)
ring dips x 15 (9,6)
133lb squat clean x 9 (3,3,3)
ring dips x 9 (9)
Oh my gosh! I was just at the Equator in Ecuador yesterday - I wish I had thought to do this!
# 249 is exactly what I am referring to in my post that was held up
Did this instead with Todd and Matt at the cert. Good times guys!
135lb Squat clean
40"( approx ) Jump... over some wood thing
finish with 50 push-ups
subbed bar dips 3:1
135# full squat cleans
10:33 as rx'd with power cleans
Full squat cleans, but subbed bar dips.
cleans as rx'd
63,45,27 regular dips subbed for ring dips.
used powercleans instead of squat cleans and bar dips instead of ring dips.
12:20 really hard....but still one of my favorite wod's.
10/27/08 Monday AM
Scaled down to 115# and sub'd power cleans for full squat cleans. 14:20 with broken sets.
Added a few sets of front squats with 115# to finish.
wu=30 min lvl 8 stairs home, cfwux1 minus dips
9:45 sub 95# power clean
wu=30 min lvl 8 home stairs, cfwux3 light on bench dips. legs feeling it after!
full squat cleans 85 lb. still working on form!
subbed regular dips 63,45,27
hey, does anybody else constantly bruise the ends where their collar bones meet when cleaning, front squatting or pressing? am i holding it wrong? i'm starting to think it's my form. thanks a lot!
Yesterday...Jack got his first muscle up (X2). We got the second one on video.
After playing on the rings, we did the workout
Elizabeth: As Rx'd Jack and Ian
(49# on the cleans and ring dips we're subbed for normal dips*first time doing CF*)
Kylene: Just sippin' the koolaid, so no time was recorded
10:24, power clean, bar dips.
As rx'd.....at least in the demo video...looks like power squat cleans (?)...start in power squat position, catch bar in squat position, stand, do again, etc.
135#, 21/15/9: power squat cleans, ring dips
21: 11,4,3,3 psc // 11, 10 rd's
15: 5,5,5 psc // 10,5 rd's
9: 5,4 psc // 9 rd's
Heckuva heart rate going on that one. Great workout.
Temp at 29 Palms: 90
Temp in C'fit Ripper: 82
**Oops...meant "start in power CLEAN position, catch bar in squat position, stand, do again, etc."
MGySgt. USMC M/47/6'2"/199
Also Completed Day 35 of my Double Under / Burpee Challenge and ran (easy) with my boys for about 30 minutes.
sub ring dips with regular dips...
still in Indo........
21-15-9 reps of:
Clean 65 pounds
Subbed 3 hours of digging, with shovel and kolichi bar (18 lb steel bar used to break up hard Arizona dirt) and wheelbarrow push wth estimated 1000 lbs of sand.
3 x bar dips
Power Clean 60kg
Total Time 20:25
did bar dips...no rings
been on zone for a week! lost 4-5lbs already!
With squat cleans: 14.36
Subbed 2 Conventional Dips per Single Ring Dip
Subbed 95 lb and bar dips: 6:35
Last time 17.10
this time 12.01!!!
whats going on?
Scaled to 110lbs to focus on technique, still not getting the dip under the bar properly though.
ring dips as rx'd
A lot of form work on the cleans
Will be ready for an increase next time.
22:31 subbed rings dips for parrallel bar dips.
Subbed DL for Cleans.
not as prescribed. started crossfit last monday the 20th and i was rudely awaken to the fact that i am not ready for elizabeth. i did hang cleans for all but about ten of the cleans. totally kicked my a##
21 hang cleans 7,5,5,5
42 bar dips (no rings)
15 hang cleans 7,5,3
15 bar dips
9 hang cleans 6,3
9 bar dips
could have go e faster, got interrupted by a fellow gym attendee.
27M 6'5" 230#
60 kg 132#
Still sick.... will start up with next cycle.
Done after total.
Actually, now that i read the posts, I did not do full squat cleans, but rather power cleans from the floor. noted.
First time I've done Elizabeth and I wasn't ready for it. Those videos of Greg are deceiving. I just started this past week. It was tough.
21M/73"/210lbs (trying to get under 200)
21 Cleans (95 lbs.)
21 Dips (No Rings at my Gym...not that I could to it anyway)
Assisted Ring Dips
55# Squat Cleans
sub'd 65# for squat cleans, grav at 6 for dips (1:1 for lack of time)
Also: 2 deadhang pull-ups during warm-up!! After I get 3-4 I'll start trying to kip :)
Oh, also wanted to add that I divided each into sets of 5!
Followed by CFT
Followed by 4 80 car pushes (Honda Civic). Time on car push 24-27 seconds. Feel it today. Glad its a rest day.
Did parallel bar dips instead of ring dips
Squat Cleans @ 135lbs
Trying to beat 9:00. Got 8:55. Can't use my fingers. Grip is gone. No bumper weights, so forearms are fried. Feel good. Did power cleans. Hadn't ever done a clean until about a year ago when I started CrossFit. They are getting better.
89 lbs on set 1
89 lbs 1st 3 reps set 2
111 lbs for rest of set 2
111 lbs for 1st 5 of set 3
135 for rest of set 3
CFWU X 3 - no pull-ups or dips
117# power cleans
Made up Elizabeth a day late. I think I’ve finally got a handle on cleans, after working on them for over a year! Ring dips were MUCH better; I think all the muscle-ups in the past few months have made a big difference.
95# full squat cleans; ring dips
11:54 (PR by 2:43)
28 yom 174lbs
as rx'd 9:42
1st time w/ Miss Elizabeth since 5/6/08
Time today was 19min, up 6 minutes since May. The Cleans felt stronger, but my aerobic capacity was shot. All sets were broken...
first time as rx'd
135lbs sq clean 21,15,9
Bar Dips: 63, 45, 27
Felt great on cleans, but the dips really slowed me down.
65 lb squat clean: 21,15,9
Bench Dips: 21, 15,9
She was yelling at me that 65 was too heavy, but she got through it like a trooper. I caught up to her and finished my second set of cleans before she did, but the dips did me in in the end.
power cleans from the floor
As rx'd: 10:26
I took last week off to be sick. It stinks.
21-15-9 reps of:
Clean 135 pounds
This is definatly a weakness of mine. The high reps of cleans always get me. I scaled the weight back but I did a little more the I useually do. Typically I do 95lbs and I did 105 today. I guess I need to work on my cleans a little more. I am amazed at the guys that can just blow through this workout. These are my results.
Not great but I did alost meet pukie today.
My first day doing crossfit. Completed the workout with the specified weight, but I did regular dips. Time: 1754
As Rx'd w/squat "cleans" 14:12
subbed muscle ups for ring dips
otherwise 21-15-9 with 135# hang cleans
17:20 oh yeah!
Full squat clean from floor, no bumpers
2x bar dips in lieu of rings
as rx'd - squat cleans
9:20 PR by 1:10
much better dips this time, but can still push harder on the cleans. Done on Oct 27th.
7:40 First time with this WOD
9m:30s (power cleans @ 135 lbs)
left knee a little achy so I did pwr cleans intstead of squat cleans
As Rx'd with Squat Cleans
wod as rx'd since 5/22/08
First time did this WOD as Rx'd.
27 yom 6'2" 155#
Pre: CFWU x2 (35#kb swings, pullups, kb pushups, squats, ring dips)
WOD as rx'd:
Performed by a power clean into a front squat, I guess sorta acted as a slow-motion pseudo-clean, but went full ATA on all squats. Next time I might try to do a smoother transition from the pull portion of the clean into the squat. I found that slowing down and securing the weight into a solid rack position made the squat a lot easier. Squats felt really good, and the power clean portion very taxing. Ring dips were easy and functioned as rest for me. This was heavy weight so I really had to pace myself at the beginning on cleans.
bar dips - no rings
CFWUx3 with 25lbs
21-15-9 reps of:
Clean 135 pounds
As rx'd time was 10:27
first time rx'd 135 lbs!!
It was ugly, but I got through it!
As rx'd - 7:00:14
Jennie: 27 F 160# 5'9"
95# Full Squat Clean
Ring Dips assisted- feet on bench
Did this Monday. Rested today.
First time with the full squat cleans. ouch.
19:20 From the floor to full squat cleans with 137# Thought my heart was gonna beat out of my chest!
115# Squat Cleans
First time doing ring dips. Shaky as hell on the first set but finally settled in. Even though harder, I still prefer these to the 4-1 subsitution with regular dips!
Sub'd 3:1 ratio for Ring Dips
22:00 (it was 21:08 but first 7 cleans were not timed by mistake)
I think that you may be holding the bar wrong. The bar should be resting on the fleshy part of the shoulders not on the collar bone. To do this you have to have very good flexibility in your writs. If you don't have good flexibility, like myself you can release the pinkie finger from holding the bar to get the extra flexibility from your wrists and then the bar should rest on your shoulders nicely without even touching the collar bone. It took me a while to get it right but you shouldn't be bruising your collar bone.
36 y/o male, 149#, 68"
CFWU (no bar dips)
Sub 100 pounds
120# assist dips
Still getting back in. had to sub 2:1 dips instead of 3:1 (shoulders felt like tearing). Anyway...
Scaled to 95# full squat cleans and 11-8-5 bar dips.
1st round - 4:43
2nd round - 5:00
3rd round - 2:49
Total - 12:32
Last time I did this in May my total was 16:02 and the time before that was 19:48, so awesome progression at least in this exercise. I was considering going to 115# but decided I'd save that for next time if I managed to get sub-15:00. Well, considering my finishing time, it's definitely time to go there. Also, think I want to move the dips to 15-9-6, but I had some trouble with them today.
Elizabeth: 85pd squat cleans; ring dips with a little feet-on-a-box assist to get better depth
21-15-9 135# cleans and 25# weighted dips
First Elizabeth. Maybe should've scaled back on cleans but wanted to do as rx'd. Hopefully get around 20 next time (which is hopefully a long ways away.)
Power Clean, 155lb
All with 20lb vest
5:22 (1:55/ 1:47/ 1:40)
Was going to do the full 21/15/9 but was in a bit of a rush and to be honest this was plenty. Definitely do it another time soon.
27 / M / 5"11 / 160 lbs
I did normal dips, no rings available
Last time this WOD was posted, I couldn't do a single clean at 135 lbs.
135lb squat clean
45 lb weighted dips
16:57...no gas in the tank...not sure why...diet!
CFWUx3 light dips
28:32 scaled full squat cleans from 135 to 125 at rep 12 of set 2.
2x sub of standard dips for ring dips
13:something, can't remember
hopefully next time sub 3:30
Performed 20:00 today. That was a breakoff. Wish the time was better, but that will come with time. Semper fidelis and God Bless Full Squat cleans. Dip on regular bar, held a bent wrist toward hips to create the challenge of the rings. No rings today.
60kg clean and dips done on TRX
Sub'd bar dips 3:1 for ring dips (no rings), otherwise as rx'd with full squat clean.
Sweet Jesus....Khalipa. 3:57. Amazing dude
back still sore from cft on saturday, so i modified the wod today to:
21 cleans 95 lbs
21 ring dips
15 cleans 115 lbs
15 ring dips
9 cleans 135 lbs
9 ring dips
Wrist still injured so did 135# deadlift instead of cleans.
4jump pull-ups, 4 dips = 1 muscle up
Warm Up: Some stretching and then, Crossfit Total 700.
WOD: Elisabeth: 14:54
I used 120lbs and went kinda slow, I was pretty toasted after CFT but it was god to get a METCON. If I used 135lbs it would have been less of a METCON. All Cleans were from the floor to A to A and full open hip at the top. I could not drop these weights so it was a controlled decent back to the deck on each rep.
Cool Down: 5 bar muscle ups
Have Fun, Train Hard,
no rings so used regular dips
Cleans as rx'ed w/135lb
did 2 for 1 bar dips
115lb Cleans and Bench press
12:45 as RX'd
Coming off of 2 weeks sick, week straight of food poisoning... still not felling so hot.
I posted my time yesterday but I couldn't see it?
Training in Indonesia sux
squat cleans 88 lbs
sub bar dips
I am not good at ring dips.
I way underestimated the intensity of this workout (I wish I had a dollar for each time I said that!).
I have been away for a while so I scaled weight to 75 lb. hang squat cleans and ring dips
21-15-9 reps - 13:44
Warmup 3 x 10 glute bridges/squats/burpees
21 cleans 96#/63 dips
15 cleans / 45 dips
9 cleans / 27 dips
Clean form wasn't very good - squats weren't deep enough, & feet too wide. Dips were too shallow (bars too low, really had to pull my legs up). Not a great performance.
breakfast: run 46 minutes = 6.1 miles
play entire bball game (we had no subs) and win (woohoo!)
back to big box for
cfwu x 2, burgie warm-up, warm-up cleans 5x65#, 5x75, 3x85, 3x95
95# full squat cleans
ring dips (dip shoulders below elbows, full lockout at top)
time = 7:48 (pr)
nice. wuz soo tired after ball and hadn't eaten anything, so didn't expect to beat last time. went in thinkin just move thru it, pay attention to form, stop when it breaks down but try to start moving again quickly. faster time probly due to payin more attention to form, keeping the movements efficient, and thus wasting less energy.
post: muscle-up practice, a few strict/no kip reps mixed in with some kippers.
115# Squat Cleans
I need to work on my squat cleans!!
used two 45lbs dumbells for the cleans
and did ring dips as Rx'd
subed 2x reg. dips
10.21. 135 X 21,15,9 Substituted bar dips for ring dips, didn't scale. I'm a cheater.
First time doing this WOD; scaled to 115lbs.
cfwu x 3 - dips
As added a mile run in to warm up with and a 400 meter run in between each set. Final time 12:43 not counting warm up.
105# squat clean, ring dips
scaled to #111
subbed bar dips
switched to power cleans on last 5 or so.
all around crappy
21 5'3" 138lb
cleans only @95lb
115# power cleans
SUB 95# clean
SUB 3x dips
Subbed regular dips for ring dips 3:1
Round 1 95# x 21 21 regular dips
Round 2 115# x 15 15 regular dips
Round 3 135# x 9 9 regular dips
completed with 95#
cutting back on weight and working on better form with all lifts to build a better foundation for oly's
scaled down to:
21-15-9 reps of:
Clean 115 pounds
Scaled to 6 sets of 5 x Clean 115 and 10 x bar dips; 00:21:50. All sets broken after the first.
10:13, with full squat cleans, PR by 1 minute+
fatigued really fast on the ring dips
as rx'd (full squat cleans)
felt good after this one. prolly could have pushed more on ring dips but kept going into panic breathing and had a hard time pushing through this mental wall.
30 min jumperope
65# barbell cleans
didn't time it
19 calls in a 24 shift yesterday, 3 calls after midnight this morning, happy I made it to the gym.
17:11 @ 115# & standard dips for ring dips @ 3:1
~15 minutes with 95 lb cleans and regular dips rather than ring dips.
I did however get my first muscle up prior to this, so pretty proud for the day.
29 yom, 180 lbs
12:50 as rx'd
As Rx'd - 7:00:14
16:25 subbed bar dips for ring dips. 1st time doing this workout
as rx'd 9:48 pr
Full squat cleans
Yech 2-1/2 minutes slower than last time. May have been the night shift.
As rx'd (squat cleans) 6:55
This is my favorite benchmark. Will try the power version this weekend.
Did anybody notce Khalipa's time? That must be a record for elizabeth!
I'm a day behind...
First time elizabeth
9.01 with power cleans (135) and bar dips
Next time will be squat cleans and weighted.
8.28 as rx'd squat clean (pr)
15.15 last time
135 cleans, subbed 3 dips for every ring dip, total 63, 45, 27 total: 135 dips. 23:03 I suck
4:56 with bar dips (didn't have rings to use). this is my first time doing any crossfit workouts. this one kicked my ass. next summer i'm going to Marine Corps OCS and the recruiting officers said crossft was the best way to go to get in shape for OCS along with some long distance running. can't wait for the next workout!
47 - 6' - 205#
CFWU x 3
As RX'd: 6:21
first time on this one
as rx'd 19:02 full squat cleans bar to ground between each rep, ring dips
I think I have the most inefficient squat clean possible.
m 30 188 lbs 6'2"
as Rx'd 10:45 (pr)
after FS 3-3-3-3-3
and this morning I did a bitch of a metcon..
damn, it sucks to be a fatass.....haven't worked out in a long long time, after 2nd round of cleans....baby pukie put an end to this workout.
as rx'd : 14:07
6:52 as rx'd (power cleans)
7:09 as rx'd (squat cleans)
Rx'd 11:22 ...need work on ring dips
I'm still learning power cleans - scaled to 95# and did 2X standard dips:
Amadraeus / X-fit Marin:
11:26 as r'xd (Squat cleans / ring dips)
Gabe Taube / X-fit Marin:
15:12.1 (w/ 126# squat cleans / ring dips)
No rings - sub'd regular dips (1 for 1)
13:59 (5:00 / 5:37 / 3:32)
17:45, first time completly as Rx'd
Crap. I messed up. Didnt come down to full squat on my cleans. Did do ring dips.
I was wondering why my time was so good even though i felt like I wasnt going that fast!! SQUAT clean dummy. haha
7:39 pr by about 3 min
13:16 w/ 115# and parallel bar dips. 135# next time!!
CFWU x 3 (subbed pushups for dips)
11:44 -- bar dips
post -- old chest and bi's routine
12:45 FULL SQUAT CLEAN AND FULL RANGE RING DIPS
115 pound cleans
Scaled cleans to 40kg
My first 'elizabeth' tough cookie
135 lb and ring dips
Started with good squat cleans, weight was too heavy and form went south so mixed in some powercleans (ie. 2 sq clns/3 power clns etc)
m 44 5'9" 181 lb
8:53 as RxD
Matt - 11:07
Subbed 111# for full squat cleans
Cleans were limiting factor -- big time!
subbed bar dips 2 for 1
30:15 (PR by :45)
Felt very tired today, should have done that much fast. I suck.
as rx'd: 10:15 PR
:51 better than last time
21 15 9 straight bar dips
form was weakening towards end on cleans. Need to work on front squat. Did chest at lunch, didnt help dips.
95 pound cleans
5 mins 3 seconds
Did 21-15-19 135# Cleans and Dips (no rings forgot to sub 3X) 11:30
Last time: over 23 Minutes RX.
Sub'd regular dips with a little hop
115# (squat) cleans
subbed bar dips
I'm going backwards, but I've been sporadic due to injury and to add, I always did power cleans with "Liz"... this is the first time I realized my error and did it right.
95# hang power cleans
First time doing "Elizabeth", and I did it today after a 6 day rest period.
Haven't done a whole lot of regular cleans, and I don't think I've done them since "Linda" came up in the WOD. That seemed to hurt me, and I was sucking for air. Got my bootay kicked...thought I would have done better.
subbed 3:1 bardips
23/m 6'3" 250 lbs.
5:02 as rxed
Rx'd full squat cleans atf
Rings set bit too wide
95 lbs clean
bar dips with 8 assist - 40lbs assist
Clean - Bar Dips
42 bar dips
30 bar dips
18 bar dips
Total Time 17:45 Minutes
as rx'd 11:29
Beat my PR by 9:28!!!!! Oily shite!!!
First time ever doing CF, cleans were with #40 and jumping ring dips.
That was tough. Wish my times was better after seeing these other posts. Just motivation to do better next time.
CFWU x 3
Scaled to 95lb.
21,15,9 Full squat cleans
45,30 25 Bar dips
my form seemed to improve as I became more fatigued, proper form is so much easier......
squat clean 95# 21-15-9
bar dip 42-30-18
P Clean, bar dips (no multiplier)
115lb squat clean - 21, 15, 9
bar dips - 63, 45, 27
AM - took Navy PFA, knocked out another outstanding w 98 situps, 73 pushups (both over 30 PRs) and 11.18 run, 3s off of goal.
PM, Elizabeth, as Rx'ed (Squat cleans), 10.27. Paced the cleans, probably not structured enough, though.
PR is 10 - will shoot for a 9.30 next go around. Paul
Done on Monday night and not exactly Elizabeth. Try a variation of a classic WOD with a cool nickname. Everything as Rx'd.
"Amazing Grace" aka 30 135lb Hang clean & presses: 4:59.
Flew through first 10, ok through next ten, than wrists added on too much time. Holding onto the bar was a bear.
weight as rx'd
42 bar dips
30 bar dips
18 bar dips
29 yom 225# 6'1"
as rx'd - 8:29
ring dips were limiting factor
135# cleans (all full squat)
ring dips (subbed bar dips 2-1)
I am really having trouble doing cleans..... had to drop down to 95lbs and still think I am pulling/lifting the bar rather than getting under it. kinda confused right now????
21-15-9 reps of 95# cleans
32-23-15 reps of regular dips
Rnd Cleans Dips
1 3:52 3:07
2 3:57 3:33
3 2:05 1:23
Elizabeth with 115#.
Jay and I
14-10-6 reps of:
HPC 135 pounds
assisted ring dips
subbed regular dips
went a week without working out (coming from Kabul to Doha)
assisted regular dips
Push Ups X 3
Elizabeth - 8:25 - 115lb cleans - parallel bar dips
Scaled: bar dips, 85 lb. cleans
Very weak dips.
M/ 34/ 132 lbs/ 5'-6"
I modified this workout because I'm getting back after a lower back pull and I really wanted to work on my Clean technique.
I did sets of 8 +/- with 115 first and then with 135 the rest of the time and then normal reps with ring dips at 21, 15, 9.. they weren't that bad but I'm working on pulling my body underneath with the Clean and full extention at the initial pull. I did pretty well. I tried a few snathches to really force the full SQUAT and pulling my body under with the clean and I know now that is truely my confidence and weak point... I think I'll try snatches first to warm up, rather than cleans at lighter weight and also Clean Drops as well for added confidence. I'm getting o.k. with the catch so it's just a matter of confidence and pulling my body aggressively underneath.
Train: Elizabeth, Rx'd, 11:33. PR by 11 seconds. Felt much stronger on cleans but intensity was lacking.
50 lbs cleans
banded ring dips
As Rx'd: power cleans, ring dips 135#
13'16" with regular dips (3x). PR
last time 8:20 w/ dips 63 45 27
Scaled and subbed, probably too light:
hanging cleans 65# 21-15-9 fairly easy
Bar dips 21-15-9 (more like 10, 5x3 then 5x3, then 5+4)
:7::26 then 500M row at :2::40 pace
Will work on other clean movements in preparation for next go round.
Immediately went from workout to "man the rails" for fallen Army Reservist/San Diego PD SGT Federico Borjas, KIA OP ENDURING FREEDOM. Cramping shoulder was an honor-would have fallen off if need be.
Burgener warmup x 3
17:35 as Rx'd (full squat cleans)
This is a PR for as Rx'd. Last time I was doing power cleans. Whoops.
jlss subbed kb swings and pushups
First time done as rx'd.
WU: CFWU x 3
WOD as Rx'd: 7:45
As Rx'd: 9'24"
12 minutes -- grip and forearm strength continue to be the limiting factor in the w/o for me...couldn't do more than 2-3 cleans at a time in 15 and 9 rounds
Pretty rough go of it: 17:05.
*last time performed with 115# cleans. legs were hurtin, the squat portion of the clean did me some damage...
MONKEY BOY [18/m/230#]
**performed power cleans, had some flexibility issues. dips could use some more work too, but first time without jumping.
I got to do the WOD in my garage, however, I forgot to stop the clock when I finished, I realized about 4-5 minutes after, so i am estimating 17 minutes.
Power clean, not squat clean
Squat cleans with 135
Sub 3:1 dips for ring dips
as rx'd 13:00. approximately 30 of the cleans were full squats. lost a few in a row and switched to power cleans for the remainder. first time with this and happy with time. tough one though for sure.
14:34 with 43 kg (95 lbs)
21-15-9 rnds for time
Clean (sub 113 lbs)
Ring Dips (no rings available, sub dips at same #)
32 ma, wt. 167
as Rx'd....first full squat cleans in over 2+ mos.
knee felt good, we will see how it feels later.
as Rx'ed with upper arms parallel on each dip
CFWUx2 (no dips)
Age 52/BW 250# "ELIZABETH" subbed bench dips 3:1, cleans @ 105# (13:25).
Finished off with SA benches (5x1 @ 65#/5x3 @ 75#/5x5 @ 80#).
no rings, so subbed dips x 3, some of the cleans were kind of power clean-y in the middle set.
Scaled weight to 115 lbs due to own bodyweight
135# split cleans.... :7::34
As Rx'd with power cleans: 11:56
21-15-9 of 95lb power cleans and normal dips, 9:48. Can go up to 115 and try double dips next time. Although I'm thinking ~20 minutes.
21:41 That was a killer. I had to break the reps up. 10 straight I was breathing really hard. Power cleaned a couple and had to drop from the top to finish the squat cleans. Looking forward to the L1 Cert in Vegas!
only did 1 round
21 cleans 135
66 pull ups
21-15-9 reps of:
Clean 135 pound (subbed 95#)
Ring dips (subbed 2x regular dips)
Time 28:05. Had to finish with power cleans because gym closing. Using kipping now in my dips. My clean thoughts were bar to knees, move the bar fast, get under the bar.
Did power cleans @135 everything else as Rx'd time was 7:10
50k powercleans. rings dips as req'd
completed work out at station
26 min 13 sec
scaled to 65# with bench dips instead of ring dips
Full squat cleans for all (first time doing sq cl. for all)
last time - 12:54 (with little more than 50% sq cl.)
Did WOD today 11/1
Traveling so used gym on base and had to wait for pull-up bar.
Yes, I also had a senior moment and thought the work out was cleans and pull-ups.
Also subbed reps at 15-9-6, weight of cleans to 115 lbs and used off set (95 lbs) on pull-ups after first round.
"Liz Overhead Lite"
21- 15 -9 Overhead Squat 45# bar
42-30-18 regular dips
practiced front squat with form with bar- tough to keep elbows up - until front squat better can not clean with form
@ work, increased weight by 5# to 125#, 14:44.
lowered time by :47 seconds
Think I screwed this one up a bit - forgot pullup substitution & ratios.
dips on chairs
Full squat cleans. First 2/3 dips ring dips
No rings yet,
subbed dips on bench and ab mat situps (1 of each for every ring dip)
scaled to weight
081102 - 10:53
080513 - 12:19
*parallel dips (shoulder injury)
Cleans-power As Rx
Dips- bar sets(31-22-14)
2:1 bar dips
cleans as rx'd
-sub'd 115-lb cleans
-sub'd 63-45-27 reg rips (90lb assist - same as last time)
23:08 (18:54 PR last time)
-crowded gym slowed me down, but also dead from yesterday
Power cleans & regular dips + 25 lbs
Only did 21 & 15
2nd day back from a 24 day layoff.
10:30 as rx'd
* every clean I started from the ground.
CFWU - 3. 6 dips 1st round. 12 pushups next 2 rounds. Superman. No Burgener.
9:30 - Cleans seemed better than dips today. Ring Dips:
Dedrick - 4:39
couldn't finish. 135 felt so heavy. no dinner and still sick. will finish this one for sure soon
just caught up,7 mins faster than last time, still need to practice heavy cleans, 61k seemed a lot easier this time,but still good pain !4 of us in the gym the day doin variations of the wod.
7:35 w/ all power cleans
115 cleans/jumping MUs (rings at full reach): 19:11
Clean at 35kg and ring dips with band.
Time 19min 31 sec.
Quicker than last time 23min 38sec.
I was one of the four doing the differnt variations, not sure what variation I was doing.
The gym just stopped and watched. Think they were worried with all the barbells being dumped.
Good Laugh and Good Fun.
a minute off PR, form and depth much better on cleans, go low
Meyer- 7:46 pr is 6:30
Catching up on a "rest day"
Scaled--NOT as Rx'd; #95, 3:1 ratio for parallel dips
27:13--not real strong
7:37 (PR)as RX'd
age 19 bw 170
7:24 as rx'd (pr)
dedicated to my grandpa...died a few days ago. we all miss you!
age 19 bw 170
7:24 as rx'd (pr)
dedicated to my grandpa...died december 5, 2008. we miss you man
firs time posting don't have rings but did Dips on two bars
4:14 as RX
X-FIT LAGMAN. AS RX'ED. 18 MIN.
15:22 1st time doing cleans in 3.5 years
warmed up/ practiced with medicine ball 25x's
Team Crossfit Rediculous
Power cleans as rx'd 135
I set my watch but forgot to see what time I finished. I had been walking around talking for a little while before I noticed. It was under 10 minutes though.
21-15-9 (regular dips)*
Took a few short rests on the dips. I did 7-7-7 on the first set of dips.
My lungs were burning by the end. I could feel it in my throat.
cheated and did reg. dips, buddy ditched me so i didn't have rings.
First Crossfit workout today. Vomited between 2nd and 3rd rounds
Cleans were with 65lbs. Completed in 22 minutes.
Is this pretty bad?
no rings but used the Dip bars
8:35 w/ power cleans
still in my first week of crossfit.
male, 24, 5'10" 172lbs
was a 400m runner for a bunch of years so i'm used to working hard....these workouts are great. feels like after a track workout and i miss that.
cleans @ 135lbs, dips
kicked my ass, but got through it all unbroken. someone give me some feedback here, cause i feel like i'm hitting some decent times.
Hi from germany,
I had the opportunity, barbell + normal dips in my gym or a stone and ring dips somewhere around here. I decided for the second and I think the stone was about 88lbs. Needed about 20 minutes. But this did a lot of fun to me, practicing with a stone :D.