wow this will be rough after yesterdays wod! bring it!!

Looking forward to this one!

AWESOME!!!

get some I love this 3-2-1 Go

ouch! my hip-flexors are killing me from GHD situps..

How much easier is pole climb (arms only, hand over hand)vs. a rope climb?

I F#ckin' love to clean!!!!!!!! Ring dips...not so much

Best of luck people..three..., two, ...

definitely excited about this one!

This is good times!

I think I speak for everyone when, as I dramatically remove my mirrored aviator sunglasses, I say with a deep, raspy voice-"Oh my God..."

My legs could use a break, my hamstrings are completely fried.
I could literally kick my ass before the last cylce and half and now I barely get my shin parallel to the ground.

OK....Im sure bingo will cover this but the wod says clean and on the vid in exerc/demo it says squat clean. Been xfitting 10 months and have done it both ways. If it is squat cleans why not just type in squat. Crossfit is the s&^t just curious. Any thoughts

oohhhhhhhhhhhhh MY GOD....THANKS COACH FOR ALL THE SORE THE SWEAT THE TEARS WE ARE YOUR SLAVES PLEASE KEEP TORTURE US FOREVER WE LOVE YOU COACH!!!!!!!!

Guys big hugs to all...ok ELIZABETH this tough girl loves to make us suffer and we absolute likes that..haha!!! i hope every and i mean EACH AND EVERYONE are doing just great tomorrow will be a hardcore day at the gym but we are ready to the challenge....big HUGE hugs to all the exellent crossfitters on this comments forum...reemember your friend s'more is here always to courage and helps you (if i can)

as allways BEST WISHES AND TERRIBLE ENGLISH FOR ALL

Yeah, bring it on!

Clean or squat clean??? Keeps getting debated in our box!!??

awesome WOD. i was hoping for some ring usage soon. Thanks Coach u are the man!!

#17 CrisL of course SQUAT CLEAN my friend more painfull more fun wohooooo!!!!

#17 I was wanting to clarify the same. Is the official version a power clean or a squat clean?

official "Elizabeth"

21-15-9

SQUAT clean
Ring dips

From what I understand a clean and squat clean are the same thing. The power clean is when you only do a 1/4 or 1/2 squat.

Thanks for the help. This video also helps
http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.wmv

i believe that anytime the term clean is used it is assumed to be a squat clean unless it is specified to be a power clean.

i always do squats cleans on this one b/c i want to know that my time is legit and im not doing less work than anyone else.

Well Jonblaze, since you ask...

"Elizabeth", one of the benchmark "girls" we so love to hate. Once again, lots of stuff to talk about.

21-15-9 reps of: this means do 21 cleans and 21 ring dips, then 15 cleans and 15 ring dips, then 9 cleans and 9 ring dips. Then hit stop on your stopwatch. This is a very common rep scheme in CF and it ALWAYS means just what I've described.

A Clean in Crossfit without any other qualifier or modifier is ALWAYS a FULL SQUAT CLEAN. Weight starts on the floor catch the bar in the full squat position with hip crease below the knee, and stand up straight with the bar in the rack position. This is he only clean that qualifies "as Rx'd" for Elizabeth. That does not mean that you cannot do some other type of clean (power clean, hang clean, hang power clean), it's just a different WOD; Lynne says "it's just not Elizabeth." ("Grace" has evolved into "two hands overhead any way; she is the exception that proves the rule. The only exception for "as Rx'd".)

135 pounds is lots of weight for a lot of people (it's really not heavy for strong people, however). One needs to think about the type of fitness effect to be gained from a weighted met-con like "Elizabeth". If 135 is near your 1RM then it's too heavy. Scale the weight down. If 135 is your 3 or 5 rep max you can certainly invest the time and get a significant muscle endurance WOD. Even at that you may wish to scale the reps down. Rule number 1 is always safety.

If you have never really done cleans before you have no business using ANY weight at all. Use a PVC pipe or dowel and work on form.

Ring dips. Man, these are really hard. No rings? The sub is 3 bar dips for each ring dip. No one cares whether or not you agree with this sub; save it. Can't do a bar dip? Use bands or the gravitron. Just make sure to record what you did so that you can compare when this gal comes around again.

Greg Amundsen, descended from Olympus to reveal our earthly inadequacies, is featured twice in this WOD in the WOD videos on the left side of the Main Page. He does both "Elizabeth" and "Power Elizabeth" for our edification. More than worth a look. Oh yeah, Greg's been busy lately protecting your freedom, so at the end of each video tip you hat and say thanks.

"Elizabeth". 3-2-1...Go!

I'd say that by "clean", Coach means "clean". If you can power clean 135lb 45 times, go for it. If you need to catch it a little lower down - a squat clean - that's cool too.

But, why don't we all sit back and wait for Bingo to earn his massive salary, bonuses and Crossfit stock options and answer these and other questions about "Elizabeth"?

;-)

@bingo: thanks for the explanation

See? Told you he'd be here to pick up his pay-check!

Whoever has Feb better be good! ;-)

Thanks again Bingo!

Well, so much for doing cleans on thruster day! GO FIGURE!!!

Well that is settled...squat clean is RX'd!

Enjoy!

S/F

lol great post bingo, and thanks, Greg.

what a beautifully ugly thing to run into on the last day of a 5/2 split.

Sir yes sir

currently getting physio on my knee. finally succumbed after the thrusters. not sure if I will be doing this or any workout in the near future. fingers crossed

good video just one question:

when doing a movement from the back squat position, does the bar rest in the same spot as it does in a lower back squat or does it rest where you would set a high bar squat?

I fully understand the argument that "Elizabeth" is cleans (aka, squat cleans) and ring dips. After all, that's the way it's written and that's the way it's performed in the "Elizabeth as Rx'd" video, but what about the September 2003 CFJ article that says "Elizabeth is constructed of hang cleans and ring dips" (see page 3 here: http://library.crossfit.com/free/pdf/13_03_Benchmark_Workouts.pdf (wfs)?

Is this simply the evolution of the workout? Much like Fight Gone Bad, which started with an 8 foot target on the wall ball and now has a 10 foot target?

oh this is going to suck.... ring dips are so hard, but i will be at the globo so no RINGS... balls that's alot of freakin bar dips... well w/e...
Let's Get IT!!!!

Can you say HARDCORE?

One of the greatest WODS i ever try....

Hugs for everybody from Ecuador

Rookie...Damn man i hope you can recover very soon my friend big hugs bro...you are great amazing

What will we do without bingo? He won't be doing this forever you know.

Clicking "compare to XXXXXX" and the ctrl-F feature are powerful when used together.

Hang or power squats? The answer is there asked many time before. The sub for ring dips and the proper ratio? Also there.

Bingo, you need start a spectator WOD/webpage for the '09 games. My specatating skills are lacking in several time and modal domains. I believe I have the techniques down but my consistnecy is sorely absent and I really that before I ramp up the intensity to that next gear.

Oh no! Rookie is down! Get well soon!

Great!!! I Cant WAIT!

SIKE!

I'm questioning this one...

I blacked out on thrusters yesterday. Went face first into the squat rack and apparently had seizure like convulsions for a few seconds. Then i came to, stood right up and it was like nothing had happened. Although i did have like 5 people looking at me in disbelief and concern. Went to the hospital...i have a clean bill of health i guess after all the tests...

Anyways...guess we'll see about tomorrow :\ Mentally I'm kind of broken and so is my pride :(

General question. What's a good rule of thumb on scaling. With this WOD for example - say one can't do 21 straight on the cleans. Should one scale back to hammer out 21 straight without pausing? I'm guessing the answer is - pauses are okay, but when the pause turns into a lengthy one, you should ponder scaling. Thankful for any feedback.

#44 LA

Yes pausing is completely fine. My guess is a great deal of people do just that, 21 reps with 135# is not an easy task by any means. However if you have to pause after say 4 reps, I'd say that's a good sign of needing to scale. And yes, if you have to pause for a lengthy amount of time as well...probably scale. This will depend on your particular goals as well.
Hope that makes sense and helps some. Good luck

one rep max Thrusters
135/155/155/165F/165/175F/175/175F/175/180FFF/ 175F/175

Elizabeth? Goodie gumdrops.

Really have absolutely no idea how long it will take me to do this as rx'd. 135# SC are heavy for me but I know my form is pretty good and I need to get stronger so I'm going for it and shooting for under 13 minutes.

Eric Gohl you too??!!! I hope you feel better very soon...man take care about that convulsions...big hugs my friend...i hope that i could express in a better way it's sad that Rookie and you were injured...i know you WILL BE BETTER VERY VERY SOON =)

What is a good weight to use for the clean on this one. My 1 rep max is 220.

thanks for your kind thoughts. 4-6 weeks rehab no load on my right knee. will make it very difficult to do anthing as rx'd. oh well day 1 has started.

Eric-hope everyting is ok. sounds a little scary

s'more-hugs back at ya

#49 s'more

Thanks man, I really do appreciate that a lot. I've never had anything like that happen before so it was very discouraging. It's good to know that there are people like yourself who are so willing to motivate others out of the goodness of their heart. Whether it be through comments or leading by example, you are truly an inspiring person and friend. Thank you again :)

Hey guys, do any of you have any suggestions regarding muscle repair? My WOD's are a bit random at the moment, so I only completed mondays glute-ham situps and back ext's two days ago on tuesday (its now thurs in the land of Auz) and im still feeling it. I found myself unable to complete even assisted pullups yesterday and ive got a feeling todays ring dips and clean's are going to be a similar story. It was a rookie error going all out with the glute-ham's, but ive learnt my lesson :P

#51 Rookie

I'm so sorry to hear about your knee! I always looked forward to your quick posts as somewhat of a benchmark competition for myself to go against. You'll be in my thoughts and you can know I'll be hoping for a speedy recovery for you. We may be down, but there is most certainly fight left in us yet. No one ever said there wouldn't be bumps along the way, but we can take them all in stride and come back better than ever in due time. Keep lookin' up Rookie!

Can't wait. A great chance to use my rings to confuse and baffle the curlmonkeys/half-squaters at the globogym.

eric-still havin a crack this arvo.

21-15-9
hspu
ring dips

will post soonish

I'm with s'more. I don't post often or early, but i read the board all the time. Two of the most consistent guys go down in one day? Take care and get well soon! Be careful out there!

thanks ingrid

this will be my first time doing the squat clean, weigth recommendations? 6'2" 197lbs lots of prior gym experience.

Haha, clemson rob #53... I got rings for Christmas and I'm using them for the first time at my school's gym. It will be interesting to see people's reaction to me bringing my own equipment.

Kevin if your clean form is decent id reccommend the rx weight of 135. I'm 6'1 190 and relatively proficient with squat cleans and its not that heavy. Great workout though. I'd definitely warmup and practice with a lighter weight, but if your forms good 135 shouldnt be too heavy for you.

THANKS GABE, SHOULD BE A FUN ONE!!!

#54 Rookie
hahaha very nice, that really did make me laugh. Can't use your legs? Screw it! HSPU it is!! So awesome

#55 Ingrid
Just wanted to say thank you as well. The support from this community is amazing. I really do consider it as my second family. :)

Ingrid K...thats the exact attitude lady always supporting our friend, injuries attacks the body and mind so we have to support to courage our felows...big hugs girl

John P #48--
If your 1RM is 220 you should be able to do it with the Rx'd weight, assuming you've got the endurance to keep your form from falling apart towards the end. Just knock out 8 or 10, drop the bar, shake it out a little, then get back to it. My 1RM is in the 200 range so I get plenty tired at the end of doing 21 reps at 135 but it's still doable.

Kevin #57--
If you've never done cleans watch all the videos under the "Exercises" link then practice with a PVC pipe or broomstick. Or preferably, get a more-experienced buddy to help teach you and correct your technique. If you feel REALLY comfortable with the movement and can do it consistently, work your way up to a 45lb bar, but don't try to go any heavier than that your first time.

Bingo--

Karma's coming to get me...I just hope the SEAL's aren't.

Went a little overboard after the thrusters and...well...now we're doing elizabeth.

165-175-185-195-215-225-230

Got dared into another wod afterwards.
95lb thrusters, 75 reps for time.
7:18

After I recovered I did one more for fun.
95lb OHS, 75 reps for time.
4:18

urrently getting physio on my knee. finally succumbed after the thrusters. not sure if I will be doing this or any workout in the near future. fingers crossed

Comment #32 - Posted by: Rookie - Crossfit Gold Coast

My fingers are crossed as well. We can't have our WOD point man go down for too long. Good luck and God speed, brother!

thats great Rookie thats the spirit bro see that you figured out a wod that you can do make all of us feel better and realice that our spirit can't be broken our will can move mountains...

"I blacked out on thrusters yesterday. Went face first into the squat rack and apparently had seizure like convulsions for a few seconds....Went to the hospital...i have a clean bill of health i guess after all the tests..."

Comment #41 - Posted by: Eric Gohl 22/5'10/164

Eric, man what a bummer! I really hope all is well. Sounds like the bar was resting on just the right place on your neck, and it choked you out. I'm hoping that's all it was.

What did they find from the tests???

just found out today that our strength coach at school is mike burgener...he knows his stuff for sure

just found out today that our strength coach at school is mike burgener...he knows his stuff for sure

Comment #68 - Posted by: rick

LUCKY!

ooops, i meant it's his son...he got back from the olympics not too long ago

Newbie here. Been stalking the board for a few months and working my way up to wods. Loving this shhtuff. Got a question that I hope one of the veterans will answer. I understand that everyone has different potential and as you get closer to your potential your PRs will be harder to come by. I also understand that Crossfit is for overall strength and conditioning. I love it, I dig it, I want it all. My question is this. I'm a benchmark kinda guy. If one can say back squat 300 lbs, is there a ratio that he should be able to front squat? If he can front squat 200 lbs what should he be able to thrust? If one is to strive to be a well rounded firebreather one must not do one exercise well and neglect the others. Any thoughts?

Heeeyy FITMOM i'm so sorry i just read your post my metcon wod is...
50 double unders
5 burpees
40 du
10 burpees
30 du
15 burpees
20 du
20 burpees
10 du
25 burpees
So sorry for the late post =(

Ruinner@Diablo crossfit if we can do support or make our crossfit felows smile we feels great

#67 Herm

I was squat cleaning the weight up when it happened, so i didn't even get the chance to get choked out haha. I think I made it to about chest height and began my descent to under the bar when my brain took an unexpected vacation. It was extremely bizarre considering I had just done 195# perfectly fine before that (the attempt was 200#). After all the tests, the doctor and his exact words, "Well the good news is you have a clean bill of health and all of your tests came back completely normal".
Still can't wrap my head around the whole event.

Boots and Utes
As Rx'd 9:42

Hey Guys, This will be the first time I have done this Wod and i'm very keen to give it a go. The ? that is always asked "power or squat" clean. I just wanted to throw a spanner in the works. I was reading a journal "Benchmard Workout" and in that is states "Hang Cleans". Just was woundering has this changed or always been squat cleans.

Here is the link
http://library.crossfit.com/free/pdf/13_03_Benchmark_Workouts.pdf

As Rx'd

11:00

Hands were sore, cleans were slower than usual...should have been under 10. But I took a month off crossfit to relax/go home to Canada, and am about 3 or 4 workouts back in...my calluses/grip strength seemed to disappear the most over the month

Eric and Rookie,

I'm so sorry to hear about your troubles. You guys are always some of the most active on the boards here and are a great inspiration to those of us that are still new to CF. I hope that you recover quickly and get back to doing what you love to do.

Quick question for you Eric....do you take any sort of supplements?? My wife had an episode similar to yours a few years back while doing heavy squats. We narrowed the blame down to a fat burner she had recently started. Needless to say, she has been forbidden any sort of thermogenic, fat burner, miracle pill, etc. ever since then.

#34 CR, #75 lee klein,

If you go back far enough, "Elizabeth" was hang power cleans, so it's evolved like the rest of CF.

Eric - Sorry to hear about your "event". That is very bizarre.

S'more - you are quickly becoming my one of my favorite posters to this comment board. Since you are busy passing out big hugs left & right, here are some big hugs back at you to help re-fill your tank. You are a great source of encouragement to all that is Crossfit. Thanks for being here.

Bingo - as always, well said.

Good day friends.

#71

thanks for asking that question - that interests me too, particularly from a strength perspective. Eg, is there a percentage that a Deadlift PR should be ahead of a back squat PR.

I'm assuming that these kind of benchmarks are harder to prove in met con terms but...my assumption may be bogus

For CrossFit Journal subscribers, we just published a video of Speal coaching someone through their first Elizabeth. This video is just the warmup and skill development, but if you've never done the workout, you might find it informative.

http://journal.crossfit.com/2009/01/the-boz-todd-experience-episode-2-part-5.tpl

133lb squat clean (21, 15, 9)
ring dips (21, 15, 9)

14:22

previous 10/26/2008:
17:41

#77 Jimm
Thank you for your good wishes, as always they are appreciated beyond words. To answer your question: No supplements here. I pride myself on being an all natural athlete. Though I have nothing against those that choose to do otherwise. It was simply a choice I made years back when i first started working out and have/will stick with till the end of me.

#79 Travis
Thank you as well! Once again the support and motivation i get from all of you is impossible to describe. This community is the best!

cheers Jimm. appreciate it

21-15-9

HSPU
Ring dips

5:46

Triceps are toasted!!!

Did Elizabeth first time last weekend.

11:58 as RX'd

OMG she was brutal. How can I still underestimate a girl? LOL
Ring dips where smooth sailing, squat cleans nearly killed me...

onefastbird-not in Cali in the Gold Coast Australia. We are lucky over here we get the WOD's at lunchtime so plenty of time to get them done in the afternoon

Just looking at the study for the insulin action study regardin high intensity interval training.

Does anyone have a website on the study abot high intensity interval trainng and the affects on aerobic capacity?

M/32/155/5´10"
Did the first round and 14 squat cleans in the second round in 9:28, then my kid´s kindergarten called and I had to go pick him up.

Full squat cleans with 37kg (81.5#).
Subbed 2 dips per 1 ring dip (per BrandX Pack).

Time: 18'25".

F/33/62kg

m/43/185

12:37

m/43/74kg
Burgener + skill transfer wu

"Elizabeth"
As rx´d:
60 kg full squat clean
Ring dips, shoulder to ring
19:26 PR by 8:34 min!

Strange how after 17 months of CF, PRs of this magnitude can still happen!

40/m/176cm/72kg

21-15-9

52kg (115#) squat clean
ringdips

13:30 (last time 12:43)

Nice full ROM squat cleans and deep ringdips.
Did 5x5 heavy thrusters yesterday (up to 60kg).

Eric and Rookie,

Tough break lads. Hope you get better soon. Enjoy the HSPU Rookie.

M 68"/165/40

11:15 as Rx'd

Cheers Brad - they were a killer on the triceps. did my 21 straight and then tried the 15's and it just wasn't happening. a lot of fatigue. at least now i can work on my upper body strength for a couple of weeks so not all bad

Clean 95 pounds 21; 115 pounds 15-9
Standard Dips 42, 30, 18
Forgot to time, but SLOW today

13:54

13:00
subbed regular dips for ring dips

17:48
Last set of 9 were power cleans. I kept getting stuck at the bottom of the low catch so I had to "cheat" to finish.

Last time: 6:35...but I was unknowingly doing the wrong thing...hang squat cleans.

This time, with full squat cleans:

8:45...much harder with the full squat cleans.

Rookie - ah that gold coast, you are lucky! Dang, I don't get the workout till Midnight, I'm in NYC, so I have to do em a day after you, technically. But I love today's workout! Can't wait, good luck on tomorrows, or today's workout, depending on you look at it. Yesterdays was a nice change of pace, I have a newbie working out with me over the past few months teaching him the ways and fundamentals of our community!

Elizabeth your going down! BRING IT!

S'More you weigh 161lbs, how tall are you? Are you a lil rocket ship of power and energy? hahaha, that sucks about the injury, hope it heals fast and your able to back into your strength....

149 5'7.5" 33 yom

6am
as rx'd 10:42 pr by 6:06

full squat cleans a to a
no kip dips- fist to armpits and full ext

2nd time doing Elizabeth with full squat cleans so pleased with improvement

M/32/6'2"/183

First time "Elizabeth"

21-15-9
115 cleans
parallel bar dips

*About a third of the way through first set of cleans, got a little off balance and "tweaked" my back a bit. Had to focus intently on each rep thereafter to insure I caught the bar and squated over my heals. A little sore now.

As rx'd full cleans 8'51"

Pulled my right trap while warming up, that sucked.

15:57 as RX'D
First time doing this as RX'd . Last time I met pukie after the second round and couldn't continue....it is awesome to see improvements

Yesterday's WOD

Thrusters 1-1-1-1-1-1-1

135-185(f)-155-175-185-185(f)-175
135 again several times

Got asked by the local trainer (who actually reminded me of my mom because of her lovely plum shape) if I wanted a job at the gym. After I got over the fact that not only would I be the youngest (33) trainer, but also the only male and the only one I ever see sweating, I thought, heck, if they can make a living not getting much for results, I ought to make a killing actually getting people in shape. I'm starting to think more seriously about this stuff.

Lovin it....I think I'll replace my beer bong with a Crossfit Koolaid bong!

Cheers!
Dave
m/33/72"/210

34/M/185
Squat Cleans
7:57

CFitmom in Conn-
Thanks so much. Good advice, will be doing that w/ hands today. Also, keeep your highly inspirational posts comin'!!

yesterday's post from LA- very NICE response-hope Allison saw it. It made ME feel good!

WOW Eric!!
Glad you're ok, smart to go to the hosp. just to be sure. I wonder what the heck could've brought that on being you aren't suseptible to blackouts.

Rookie - looking foward to seeing your upper body wods!!

Hope your both feeling s'mores big hugs!

Cfer's personalities possess such a drive that sometimes works against us. We really have to be careful. Most injuries can be prevented from getting worse by paying close attention to those warning signs and stopping before it gets worse. It's so not worth pushing it just to complete the WOD. (That's not drive though, that's just being hard-headed) Forgive me for repeating myself about rhabdo but when you've been through it you just want so bad for others to avoid it. Rookies AND experienced CFers are suseptible.

Great article in CF journal titled- KILLER WORKOUTS explains it very well.

38/m/242

14:37 as RX'd

CFWU, WOD subd 3 x dips (no rings), 12m20s, didnt have it today...good form/ROM though...

9:41 as Rx'd

27/6'8"/220

14:24

M/22/180/5'9

Felt froggy so leapt.

"Heavyish Elizabeth"

15-12-9-6
Power Cleans 185lbs
25lb weighted Ring dips

16:33

This after attempting my version of that main page wod yesterday=ouch, my legs are fried.

10:33 as Rx'd (135 lb)

First time with "men's" weight. Previous PR @ 95lb was 6:00.

Squat Cleans as singles - ring dips unbroken.

M/22/5'9/150

115# SC
Ring dips

14:56

wanted to do 135# but did some warm up reps with it and decided I wanted to live. 115# suited me well for this wod but I need to get more powerful hip extensions.

I teach high school PE and our midterm exams are this week. My exam for the 11th and 12th graders.....Murph!! They all hate it, which is exactly why I love it.

7:18 as RX'd

New PR

WTC

m/35/201 lbs.
subbed regular dips (no rings at LA Fitness, imagine that)

11:06 new pr by 3:37

Finally getting back into it after a back injury had kept me out for a while. Damn it feels good to workout again.

I've been running with my Vibram Five Fingers and they are killing my calves!

Parallete dips, the rest as Rx'd:
8:26 PR'd by 2 minutes!
Thanks Coach!

M/29/5'9/194

Decided to sub Diane today. As much as my knee is feeling better, its still not 100% so I figured I better not go with the squat cleans. So much for thinking I was back on track with the main site!

Diane
21-15-9 of 225lb Deadlift/HSPU
9:05

HSPUs killed my time! The deadlifts felt really good though. Looking forward to tomorrow already!

#41 Eric -

Take it easy!! I've seen stars after a lift. I think blacking out is "okay" - but the seizure part, well that is scary... My children both had febrile seizures due to the rapid increase in temp. Nothing to do with you. but it is down right scary.

What weight were you at for the lift??

m/31/5'9"/167

16:03 (PR by 2:57)

As Rx'd 17:26 (PR ... previous time did 3:1 sub and got ~38minutes)

Squat cleans felt really great technique wise but eff were they hard to get out of! I feel so tired lately, really need to take in more fat.

Does anyone have any suggestions for good fat intake? I'm allergic to any kind of nuts and olives...so that really limits my fat to pretty much sunflower seeds, which are fine but I need some more variety, any suggestions?

Looks like I'm doing this one on the morrow. Just a CFE toay...

m/34/6'/195

This is my first honest, full Elizabeth post-injury. Really, really slow, but it felt good.
18:51

20:14
As Rx'd with 95lb Full Squat Cleans. Used caution with the cleans after a herniated disc in November. If anyone has any helpful hits for getting over the mental sticking point post injury, it would be helpful...thx.

F/30/118/5'0

23/m/6'0/190ish

rx'd with bad cleaning form near the end 9:54

47m 205# 6'0"

As rx'd: 18:02

The cleans killed me this morning and the ring dips were almost a relief. About five reps on dips; started out with seven reps on the cleans, quickly ended up with triples. Mostly I ran out of air throughout. So, when can we do this again?

CFE workout, 6 hours after main WOD:

C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

3:45, 3:48, 3:51

C2 is hard stuff. Glad we got one.

Shoulder are dead!!!!

25/m/6'0/215
as rx'd
21-135 cl
21-ring dips
15- 135cl
15- ring dips
9-135 clean
9 ring dips
total time- 5:58:32

also did a dynamic day of lifting!!!

#79 Travis from Reno thank you bro i just love my crossfit family

Gina nice post....

Onefastbird hahaha!!! I'm 5'6 bro i'm an extra small dude...

Rookie, Eric best wishes my friends you are great...

To all crossfitters...great support attitude 3-2-1 GO

CFWU
situps to 30 degrees below horizontal
70# assist on pullups and dips

WOD
21-15-9
45# dumbbell cleans
dips

28:34

33/m/195/6'

As rx'd
16:27

48/male/6'/202/week 12 of CF

My first Elizabeth...scaled reps a bit to 3 sets of 11 otherwise as Rx'd...15:55.

Next time I'll shoot for more reps...and I think my ROM could improve depth wise on both exercises.

F/20/5'6"/135

Used 75lb for the cleans, and did double the amount of pushups for ring dips, 17:47

31/M/190

not as rx'd - I forgot my rings. Just did one regular dip for every ring dip.

time was 8:43

bw 165

subbed reg dips for ring dips

6:35

+ 24 lb weight vest

You should use a lot less weight if you aren't sure exactly how much weight you can lift when doing cleans. Being 18/5'9"/160lbs I consider myself in great shape and am able to get good times on the conditionings, but this exercise just killed. I used 115lbs cleans and that was still really tough.

10:54

Looking for some advice...Did yesterday's Thruster WOD, but ended up cleaning each one, plus did an extensive warmup and actually some dips...I'm feeling doing Elizabeth today would be almost the same thing...Any suggestions on an alternative workout? or should I just suck it up and do Elizabeth? (If I have to ask, I guess I know the answer)

Ok Drop the weight or set it down gently between reps?

24/m/195
8:42rx

Jennie: 27 F 165# 5'9"
"Elizabeth"
21-15-9 reps of:
95# Full Squat Cleans
Ring dips (assisted w/ blue band)
Time= 14:04

19/5'ft10/m/75kg

As rx'd 6:59secs

Altered WOD

Cleans 21, 15, 9
Dips 42, 30, 18

7:30

Treadmill 1 mile @ 6:54

115# Cleans and 2x bar dips

11:49

That was just wrong. I can't wait until tomorrow!

27:53

m/28/5'11/168

rx (squat cleans)
8:26

35 m/68"/174

Elizabeth-21-15-9 Clean/Ring Dips

Done with power cleans (still struggling with full squat cleans)

14:57

18:14

10:11

Bob in Kabul i feel you bro "Elizabeth" is my nightmare too, i hope i could beat my 29:14 LAME pr!!!

13:24

Subbed 3 bar dips for each ring dip.

Cleans were closer to power cleans.

All sets broken except the last set of cleans.

2 miles in 16 minutes

M/25/160

13:25 as Rx'd

Greatly reduced weight due to nagging back injury. 60# cleans (slight pain)

Double chair dips (no rings)

21:12

f/37/163/5'8"
70# full squat cleans last set unbroken
1 set ring dips with one leg assist
1 set bench dips (did 22)
1 set ring dips less assist than 1st.
Scaled to stay under 10 minutes. goal was to go FAST
9:30
Gotta work on dips and push up strength. really limits me.

6:21 as rx'd (PR)

* full squat cleans

16:04

WU .5 mi walk on treadmill
WOD
8:36 w/ 115 PC

m/42/206/5'11

1st time:

9:42

no rings: did dips with slight push off each rep on cuffs (20") that hand from a bar and allow me to grasp them like a set of rings. Pain at lowest position. First time I could do this in 6 months due to sh injury over the summer. Hopefully no subbing next time

What is the normal box jump hight?

What would be the running distance equivalent to rowing 500m for comparable work?

24/m/250

as rx'd

6:25

Lot's of nice times today, Gillian awesome.

14:28 :08 off pre knee surgery pr.

Knee felt good today. Form was much tighter, really able to dive under the bar. Right leg is still weak,really felt it after the first 7 cleans. The thrusters, GHSU's, and crossfit total really took their toll on it.

rd1 7/3/4/4/3 4:26 dips 10/11 1:08
rd2 3/3/3/3/3 4:46 dips 7/8 1:02
rd3 all singles 2:49 dips 9 :14

squat cleans

9:38 w/ 30lb vest

14'18" - regular dips

9.6 km run

TE 3.4

Squat cleans

Sub'd 95#

10:35

Pain in hip is a "Stress Reaction", a precursor to a stress fracture. Glad I caught it early. I am still subject to crutches for at least a week, no weight bearing on the right leg at all. I can do upperbody exercises, as long as I am not standing. Any cardio will be swimming or recumbent bike, and that will be once it starts feeling better. calcium supplementation as well of course. Let the boredom and healing begin.

33/F/5'10"/150

Felt pretty good today!

As Rx'd
95# full squat cleans
9:49 (PR by over 2 minutes)

Elizabeth
88lbs. clean squats
ring dips with band assist
14:30

F/32/5'6/138
Maybe the birthday cake last night helped me out today!!! It was my Birthday yesterday I never cheat on the zone during the week but bday comes only one time a year!!

45/M/6'/180

21-15-9 OF...

135 POUND FULL CLEANS FROM FLOOR
RING DIPS DEEP RINGS TO ARM PITS

TIME: 9:50 FELT STRONG EARLY

I'D SEE ELIZABETH AGAIN. SHE WAS FUN.

KRAV AND JIU-JITSU TONIGHT.

OLD MAN

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

30/m/5'10"/215

Did parallel dips instead of ring dips

11:27 (pr)

Holy Crap Gillian! Although with your awesome BOD I am not surprised. good work stomping on that mens weight.
All you other women doing #95 Holy Crap to you too! Very inspiring and awesome. Big high fives all around.

11:27. This was the first time I was able to do it as Rx'd. I feel pretty wiped out now.

last time ~26:00 with 75lb power cleans and 3:1 bench dips.

this time: 19:34 with 75lb mostly power cleans (attemped some squat cleans.. need to practice squat cleans! not comfortable with the movement) and 3:1 parallel bar dips with green band assist.
hooooly molay 6 and half minute PR! :) been getting lots of PRs lately.. must be doing something right! i'm excited! now time to study for a physiology midterm.. boo.

M 37/6'3"/215

12:11 as RX'd but did power cleans, not squat cleans. Should we be doing squat cleans?

5 rounds of

135 pounds
1 high pull, 2 power cleans, 3 front squats
20 box jumps to 24"

7:48

M/42/177/6'2"
"Elizabeth" Not as Rx'd: did power cleans (135#) and subbed 2 bar dips for each 1 ring dip. Okay so it's not really Elizabeth.
15:48

M 42, 167

Elizabeth
As rx'd (full squat cleans)

14:21

rx'd
6:19 (pr)

26.m.6'4''.222

Did power cleans instead of squat cleans by accident. First time doing ring dips in a WOD. Tough, but definitely faster than the 3:1 replacement.

as modified: 11:10.

3 miles afterward in 19:50.

as rx'd 30:14
Knees and back were not cooperative

as rxed about 15mins

Mark - 95# 12:30

Theresa - 75#, small band assisted dips - 14:18 (increased weight over 10/26/08 effort)

Shoveled snow yesterday until a patch of ice found me and I went a$$ to ankels - not rx'd...

Thrusters 1-1-1-1-1-1-1

35
45 PR
55 PR
60 PR
65 PR
70(F)
70(F)

Thanks Kimmie and CrossFit Persevere for the good music and great coaching!

To Eric Gohl (hope you are OK...), s'more (hugs to you too!), Strong L'il Pony and Playground Cindy - many thanks for your good wishes and encouragement. I'm inspired by many of the comments from the CrossFit community... Bingo - I look for your post first!

F58/140'ish/5'2"(almost)

M/25 years/172 cm/176 lbs.

21-15-9
135 Cleans
Dips
Time: 10:02

Dont have rings...i expect the delivery this week or next..

Not rx'd 11:34 but....

Last time I did it in 17:48 with 3 to 1 bar dips and 115# for the cleans.

This time 115# cleans ATG and ring dips. Boy are the rx'd amount of ring dips A LOT easier than 3 to 1 bar dips.

Next time I will do this as rx'd and expect to be around the same time. I am getting stronger almost every day. I did some TGU after the WOD with 30# and they felt super easy.

M/36/76kg//180cm

As rx
62.5 kg.
28:80

#115 Gillian

Um....wow, I remain impressed and, quite frankly, a bit emascualated. Forty-five cleans at a weight greater than your BW.

Truly humbling ~ terrific performance.

F/42/5'6/124

75# full squat cleans, ring dips

14:41

Cleans as Rx'd
ring dips subbed with 3X regular dips (63, 45, 27)

23:20

m/38/5'10"/170

M/160/26

Really been struggling to find my extra gear for the past 2 weeks! Sleep has been a struggle too. Not sure what is going on! Lets hope it all gets back in order soon.

"Elizabeth" as rx'd (squat cleans):

8:45

Piss Poor Showing!

M/40/6'0"/155

As Rx'd

15:26

Still on travel at JAX. Base gym, used steel, setting every rep down gently added a little time I'm sure. PR remains 13:54. I felt Pukie nearby at about rep 5 of all the ring dips.

F/39/140/5'7"

CFWU x 2 (w/o dips)

18:08

75# squat cleans & bar dips

cleans at 115
bench dips X 3

21-60
15-30
9-18

17:24

Week 3 of Xfit
m/20/6'1/205

As rx'd 8:13 baby

30/m/5'11"/200

As Rx'd

7:27 (PR)

good lord! Gillian you are badA$$. go shero!

75lb full squat cleans
Red band assisted ring dips

18:42

Think I am finally getting the hip drive on my cleans. Spent too much time setting up for each one though, to make sure form was passable.

M/49/5'11"/174

95 lbs. full squat clean
ring dips

11:55

Today is the one year anniversary of my first CF workout. There is NO WAY I could have done this workout a year ago.

My goal now is to do it as fast as Gillian, and with 135! Congratulations Gillian.

Holy cow Gillian you are my hero I hope to one day be just like you...well maybe the old lady version - hee hee

Excellent job.

Eric man you gotta breathe when you workout!!

Here is an amazing tidbit about how awesome the CF community is. I had a nanny looking after my kids but this damn recession made us let her go so i could no longer get to my CF gym nor afford it. They called me wondering where i was and offered to let me drop in whenever i could and would work out a deal for me - amazing. I love CF and all of you are totally inspirational.

Back is tweeked, subbed cleans with burpees. 4:50. NOT HAPPY.

Gillian you are just AMAZING what a pr...just WOW!!! that totally inspired me to not suck today...Gillian all my respect to you and big hugs

M 34/142/5'7"

Subbed 95 lbs.: 7:49

Urp...almost made it through the entire month without doing the ol' floss with shoelaces thing. Below is taken from an email from a very good friend, a Level III CF trainer (not too many of those) about "Elizabeth":

"Originally Elizabeth and Grace were power cleans. Isabel was a Power snatch. I submit as proof the CF DVD produced in 2004. Which labels Elizabeth as Cleans and Greg does Hang Power Cleans. Grace is a race between Dave Leys and Greg and is power clean and jerk. I also submit that in January of '04 I called CF, never having been to a CF cert. Lauren answered the phone. I asked her what kind of clean it was and she told me power clean. I would argue that the inclusion of Burg has morphed this to a squat clean, but it is not the original workout.

More importantly I think is the idea that for a newbie to do a full squat clean with a pull from the floor, with suspect form, under high load is a poor choice. If your deadlift form isn't good, they should do the hang version. The full clean version should be done by people who have good clean form and impeccable front squats. Ballistically catching a load, when tired, in a poor front squat is a sure fire recipe for injury."

bingo again...now, even if I didn't know this trainer it's awfully hard to argue against his position in paragraph 2. By way of review, this month I have basically given newcomers the benefit of my hours and hours reading the site, bringing forward what appears to be consensus information on the daily workouts from information that is available to anyone on this site. I have no secret stash of knowledge, no extra special access to Coach and Lauren for this task, and truthfully everything I write is pretty much here for anyone who wishes to get it. (I also hope to decrease the volume of repetitive questions on basic stuff, FWIW).

This issue, what type of clean to do on a benchmark like "Elizabeth" or for that matter "Grace" is pretty fundamental for they will come up again. Perhaps Coach or Lauren will weigh in and put this to rest as we go forward.

We now return you to our previously scheduled pain...

bought my own rings to bring to the gym. 12:57 as rx'd

Starting to get the hang of these AM workouts before hitting the office.

21-15-9 reps of:
Clean 135 pounds
Bar dips x 2

23:30

#109 gina johnson
Thank you for the support. You're definitely right about my personality working against me! I'm extremely competitive, against others and myself. Good to have your words bring that ego back down to earth.
#123 Playground Cindy
I had worked my way up from 155 to 195, and the black out attempt was 200. I think the whole "seizure" part of the episode came from when i went head first into a very sturdy Life Fitness squat rack. Oddly enough, I have no marks or injuries of any sort. I guess the durability of my skull is at least equal to a metal squat rack (trying to keep a light mood about the whole thing as to not psych myself out for continuing on, so I might joke around a bit).

#172 Momof3
Happy belated birthday! Hope you enjoyed that cake :) You certainly earned your cheat day. Keep up the hard work

11:39, PR by 38 sec. Used my new rings, full cleans. 140 lb. bar

agreed with bingo but the practice made a master..i suck at squat position but squating is tough and requires more energy than power cleans besides that it's always great to train legs...said that SQUAT CLEAN TO ME LIKE IT OR NOT

started with squat cleans, slowly morphed to power cleans...

as was previously stated, that may make it as Rx'd:

11:17

First time doing with 135#

A sad 23 minutes even at a scaled weight of 120lbs.

Does anyone else ever get a joint or tendon/ligament pain when doing cleans? I get it every time which slows me down.. Does anyone have any suggestions???

34/m/200

13:15 (8:30 in October pre-injury)
2nd week back from teres tear and trap strain

M/35/67/246

75# Cleans and 50# assisted dips

10:19

Tried 100# cleans, but realized after 4-5 that there was no way I'd make it through. Probably could've challenged myself a little more on the dips, though. Not sure if I should've doubled the reps or taken away the 50# assist weight. Any suggestions?

CFE: 15 mins at 85% RPE on C2

#109 gina johnson.

I appreciate that; hope she saw it too. Didn't intend to wax on Allison for amping things up a bit. Greatness that you girls kill on CF. Nothing hotter than a feisty lady throwing some weight around and tearing it up. Keep dominating.

I posted early in the morning that I wasn't able to do ring dips because I didn't have it...I was expecting the delivery....and...the delivery guy just knock on my door...I JUST GOT MY SET OF ELITE RINGS II...I'm gonna start doing some Muscle ups tomorrow morning...

M/20/5'8/185

Subbed 135lb for 110lb squat cleans.

19:20

I can't do regular Bar dips, the physical therapist said that was the exercise that did my shoulders in. Can I sub bench dips x3 and pushups x3 for the ring dips?

38m/6/183

6:05pr

My last day in beautiful Kauai....

21-15-9 reps of:
60# sandbag shoulderings (alternating shoulders each rep)
HSPUs (hands on floor, head to floor depth)

7:36

Time to dump the sand and pack the empty sandbag for the return home to frozen Wisconsin.

Question:

So my work's fitness center has what I believe to be a 35# barbell. Does anyone know the weight capacity for these type of bars? I know a standard 45# caps at about 700, but I was wondering if I'm taking a risk using a 35# bar to do cleans.

Thanks!

M/6'02/190#/41

Nursing sore shoulder
115# Squat Clean
14:37

used 95 for cleans

10:45

M/47/6'/184

14:04

I can handle the weight but couldn't get full
squats after a dozen cleans. I decided to stay with the weight and try to get all the way down as opposed to scaling the weight.

Bar dips: 63-45-27

29:55

110lbs cleans, regular dips in sets 0f 63,45, & 27

3 sets good morning squats 110lbs
3 sets forward rolls

M/45/168

10:47

115 on the cleans
bar dips X 2

Scaled to 95

8:00

I believe I can do this as RX'd, just had a cupcake day apparently. My time wouldn't be nearly as quick but at least I would have done it as Rx'd. Oh well, must wait till next time. The good thing about that is that I can only get stronger between now and then :)

33/M/5'10"/195

7:27

first time elizabeth-
scaled to 110lbs

full squat cleans+ring dips

12:06

found the squat cleans tough after yesterday- even with scaled weight! lots to work on.

First Elizabeth since May.

rx'd: 14:45

about 30sec over pr.

5:34

Subbed bar dips (top of squat rack)for ring dips

M/275/6'3/28

Not As Rx'd
reg. dips 21-15-9

6:42

Heck to the yeah on this workout! I'm very excited coach. Good luck at the globogym D'Wall

27/M/6'/267#

9:37
Regular dips.

M/36/180lbs.

First time doing "Elizabeth"

As rx'd 9:29

100lbs (good form)
subbed dips

15:22

5lb improvement
1:38 improvement

As Rx'd

11:21

First Beth

F/38/144ish/5'4"

“Elizabeth”-BrandX Pack

21-15-9 reps of:
Clean 75 pounds
Ring dips (subbed 2x bar dips)-broke down to twos and depth was questionable after such volume.

25:15.

Last time was in May:
used 60lbs and did ring dips with legs out at 45 degree angle-12:03 lol

Hang power cleans, btw... mind is still in Starting Strength mode.

7:01
Power cleans
Ring dips

50m/5'10"/228
cfwu x 3
went with something different today.
42 push ups
50 sit ups
6 pull ups
1.5 mile run.
someone said it was the PT for navy diver-minus the swim.
time 15:15

m/29/6'1/193

as rx'd

full squat cleans
maybe 5 power cleans in there

9:51

Thanks guys for all of the praise and encouragement today. I think I saw stars for about an hour after this one. I could not have done this (as fast or with proper form) without Coach Burgener. I took a one week hiatus from crossfit main site last week and spent the week training olympic lifts with Coach B. There are no words to describe what an invauluable experience it was.

25/m/5'11"/200
9:40 as rx'd

m/45/5'8/160

as rx'd, 7:43

Whole family has been down with the flu for a week. Pretty viscous stuff and I'm the only one standing. But it has been a great diet motivator and helped towards this mornings PR.

Deadlifts
335 x 3
365 x 3
395 x 1
415 x 3 (pr)
Significant because with the family's help that gives me a 2.5 x bodyweight deadlift by 3.

Rx'd loads, but broken sets:

28:00 and some change.

M/39/5'6"/193

135#
bar dips - no rings

Previous: 18:06
This Time: 14:35

Pretty much all power cleans - I just don't have the balance/confidence to try and do the full squat in the company gym without bumper plates. Our safety guy would have a cow if I dumped the bar. :)

CFWUx3
4:32
sub'd 95# and push-ups for ring dips (my gym doesn't even have a device for dips.

CFWUx2

WOD not as prescribed:

100# full squat cleans
**subbed HSPU for ring dips b/c of right shoulder (that "nub like" bone) still barking at me a bit.

TIME: 10:36

Not as fast as last time, but I went up 5# in weight and nailed a full squat clean every time..I think HSPU are easier than ring dips.

as rx'd: 7:43

legs were tired.

m/37/76/200

95# cleans, all ATA
3x dips

17:35

CFWU x 3
30 minutes of working on handstands

as rx'd: 6:13 (PR by 1:45)

77" 190/28
12:08 almost seen dinner again on the 3rd set

as rx'd: 9:52

PR by :23

23/m/180
11:08 with slight interruption
Kipping dips

33/m/210/6'5"

17:31 PR by 4:20

Hey Guys,

This is my first week doing cross fit after a few friends kept raving about it. I have always worked out with weights conventionally (4 days a week 7 exercises with 4 sets of 4-12 reps). I also run a few days a week and play the highest level of rugby in the states. M/24/195.

I have been doing this since Sunday and it is kicking my a$$. I was wondering do some of you do these WODs and also do some conventional weight lifting?

Mike

12:39

used 95lb. I took too many breaks between cleans. Had a few sets of 5 unbroken.. gasser for sure. Though, my cleans were smooth. I focused on opening my hips and keeping my elbows up, which made it much easier to drive the weight back up.

No ring dips, my shoulder doesn't like those anymore ..dips on bars at gym.

M/31/190

12.09 as rx'd. Sub 3 parallel dips for 1 ring dip.

Last time was 10.2 with only 1 for 1 on the dips.

i did mike but crossfit give me way more results than conventional bodybuilding...with bodybuilding you only looks "strong" but with crossfit you WILL BE strong, fast, athletic, powerfull my advice if you want to be better train crossfit if you want to train just for ladies or for the mirror be a globo...FREE YOUR MIND BRO

5:18, 85# for second crossfit workout ever, killer too, already sore from yesterday, can't feel my shoulders and thighs right now. no rings, but elevated feet on a chair for maximum dip depth.

8:00 flat

no rings available, so just did regular dips

age 19 bw 170

9:03 as rx'd

just lost it after the first round. don't know what happened

m/35/217/5'11

Yesterday's WOD

Thrusters
7x1

135
155
175
185
195(f)
185
190(pr)

m/39/6'/229

22:00

m/5'3"/160/29

as rxd--
first time i did elizabeth was my 6th wod and i did hang cleans and 2 bar-dips per and didn't even write a time!!! Definitely some progress but I got a ways to go. 135 is pretty heavy for me.
got rings now

this time--18:27

15:34

Warm-up: 15 min Bike

'Elizabeth'

1. Squat Clean - scaled to 95 lbs
2. Ring Dips - scaled to bar dips (2 to 1)

21-15-9 15:39

m/39/6'1"/260 lbs

Didn't feel up to it today. Worked on Snatch technique instead.

21-15-9 45kg squat cleans and dips
14:52

21-15-9 reps of:
Clean 115 pounds
Ring dips

Time: 21:17

21-15-9

30 kg squat cleans
bar dips 2x

29:56

m/22/160/5'9"

first time doing it

as RX'd, 6:59

CFWUx2 (minus dips)

10 95# cleans, then stopped

didn't leave enough time

my form was good though. definitely improving.

BWT: 150

As Rx'd - 6:03 (previous pr was 6:38)

S'more yea I am gonna have to agree with you, but you sure can move some weight.... awesome bro!

Squat Cleans are a beautiful thing!

9:38

Second go at Elizabeth, first time at rx'd weight. Still had to rock the 3x dips, as I'm a few supplies short of completing my "rings." Last time used 75lb and only 2x dips, so I'm elated with this effort. Broke parallel on the dips, and was surprised how bad they hurt my chest, even though it's been a year since breaking the sternum in two.
Rock on Jillian, thanks for giving us ladies something to shoot for!

Somewhere around 14 minutes as rx'ed.

47 / 175

as rx'd with squat cleans and shoulders below elbows on dips.

12:24 PR by :35

Rookie, sorry to hear about the knee... the individual working out with me had surgery on his knee also quite some time ago and never really worked out since.

While I cant say i feel your pain, and no offense hope I never do, I can say that I understand the aggravation and annoyance associated with that type of injury, I see it everyday with my friend all others around me. GODSPEED to a fast and safe recovery and we will all be here encouraging you on.... now to beat that time I imagine you would post, 5 flat ahahah good look bro!

S'more 29 and change!!! As long as your body couldn't move another lbs and you left it all out there good job, if not..... DO IT AGAIN, lol good job bro keep up the good work!

Xfitters, congrats on those who have finished and good luck to those who haven't gone yet.... in 2 hours it will be my turn....

CFWU x 3; standard

Catching up on a "rest day"
CFWU -std

Scaled--NOT as Rx'd; #105, 3:1 ratio for parallel dips

21-15-9
63-45-27

21:56; 5 minute improvement over last time with +10 lbs....but I did not drop low into a squat as needed. The leg fatigue would play into the time.

Need to drop into squat next time to keep times and exercise honest.

Gillian,
so very impressive! glad you posted early...extra motivation to not drag through my WOD today. i'm going to the O-lift cert next month in GA, can't wait get some instruction from Coach Burgener myself.

thanks onefastbird21 i'll try to gain weight to 175# it's gonna be difficult but 175# seems to be a great weight...big hugs bro please be carefull with the injuries

29/m/196

10:30, as rx'd.

PR by 6:09.

m/180/36

as rxd 15:08

7:45

125 lb. cleans
regular dips

squat clean, 66lbs, bar dips:

15:50

Full Throttle thats gonna change!

10:43

95 lb clean

S'more...No prob you hit 175# you'll be close to me .... yea I am knocking on wood I don't ever have any the injuries i have read about today...

8:28. power cleans

Squat Clean x10 (all 100#)
50 sit ups (all unanch/ butterfly style)
Clean x8
40 sit ups
Clean x6
30 sit ups
Clean x4
20 Sit ups
Clean x2
10 sit ups
= 14:39 PR!! (Oct 08 time was 16:51)

I am feeling much better today than all week though my head is so congested I could be lightheaded ;)
Still, was a fun workout. I wanted to do this one all week and finally gave in. Funny, last time my abs were even sore during the workout b/c the cleans are so close to my PR and with the mix of the sit ups. Any workout that made me sore at one time is likely one of my favorite workouts. This time around I did not feel that soreness. Still love some heavy cleans!

Erin

m/26/185

Power version

4:15

19:10 rx'd squat cleans.

that sucked wooh.

#243
matt b grand cayman.. what's going on man? did you get my email a while back? how's the affiliate coming along?

-Paul

m/41/163/6'

as rx'd:

13:12

last time: 14:20

115# clean and ring dip
8:20

hey onefastbird21 that 29 and change was 7 month ago since then i've never hit elizabeth again today is MY REVENGE...that lame pr is because my birth problem very poor tendom flexibility because that i fell 16 times (not kidding i count every fall) but i feel today is gonna be different

155/m/27

9:15 with 115lbs clean

Katon and I did this together, so I had to wait after the dips for him to be done, so this isn't exactly the perfect timing, but it was pretty good. The 115 pounds was a good weight.

13:04 (3+ min PR)

Talked to someone interested in Crossfit today.

PR and possible convert...a good day.

13:16

Subbed 2:1 regular dips for ring dips (no access to rings).

135 full squat cleans 21-15-9
Parallel bar dips (shoulders below elbows) 63-45-27 (3:1 no rings)
18:48

10:51, as RXed.

This was really hard, I had very little gas in the tank today.

Well good luck S'more and your gonna destroy that old time of 29!

As Rx'd
7:47

21/M/6'/170

29/M/180
As Rx'd
24:22

1000m row
cfwu x 1

WOD squat cleans sub 100#
ring dips
19:37

as rx'd
7:20
would be faster if my gym was set up better

9:30

Would someone please open a Crossfit gym in NW Indiana or NE Illinois! I'm tired of going to my globo and having people look at me like I've got a d@*k on my head... Other than that. Love this one. Did it with just a regular clean and it sucked. Making it a squat clean is going to take it to a whole new level.

Accidentally reset my watch - unsure of time but guessing 12-15min.

Full squat cleans - brutal, only doing 2-4 at a time by round 2.
Regular dips: 28-20-15 w/10 lb between legs.

M/23/6'2"/195

21-15-9 Squat Cleans
63-45-27 Bar Dips (no access to rings so did 3x the amount for bar)

24:40 first time with "Elizabeth". Gonna be sore tomorrow

11:27 as rx'd
squat cleans

Power Clean, 135
21 = 9 + 9 + 4
15 = 10 + 5
9 = 9

Just starting, didn't take time this time. Wow, this was brutal.

My clean is pretty new/shaky so I decided to work on form with a medicine ball (10#) and did the workout scaled. Also, rings are on the way, so I did parallel bar dips.

scaled: 8:10
10# MBC
Bar dips

After the WOD I played around with the 45# bar and later 40# Dumbbells and practiced more cleans. I should be able to start putting weight on this thing shortly. Confidence is definitely improving on this.

21-15-9
135# Squat Clean
Regular Dips

15:12

ok, I did not realize rx'd meant squat cleans. That changes everything. I will try that next time. It will probably double my time, but well worth it.

m/32/175

115 lb squat cleans

11:37

bw 175

135 squat

time: 12:29

1st time. need to work on getting lower on my cleans.

just configured logsitall.com home to have stats for this one.

325 total people with logged times.

median men: 10:53
median women: 10:53 (seriously... same median for both)

Top Men
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Darrell Carr 2 mins 53 secs M 34 215
[2] dedrick gaddy 3 mins 59 secs M 34 238 crossfit-SWAT
[3] Gerry Hutchings 4 mins 0 secs M 35 155 CFVB
[4] Scott Jenkins 4 mins 17 secs M 39 198
[5] Anthony Bainbridge 4 mins 31 secs M 31 170 CrossFit Fredericton
[6] Megan Maclellan 4 mins 34 secs F 23 145 Crossfit PEI
[7] Richard Vanmeerbeek 4 mins 37 secs M 22 187
[8] Mark McSharry 4 mins 39 secs M 21 180 USCCF
[9] Matt Chan a message to this member 4 mins 42 secs M 31 200 CF Verve
[10] Jacob Kyzer -2 member 4 mins 50 secs M 22 182 Crossfit Neptune

Top Women
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Megan Maclellan PhotoSend a message to this member 4 mins 34 secs F 23 145 Crossfit PEI
[2] Beth Spearman 5 mins 23 secs F 28 140
[3] Tanya Hamilton Send a message to this member 7 mins 13 secs F 26 175 ISC/UVic
[4] Kristan Clever 7 mins 48 secs F 27 130 CrossFit North Hollywood
[5] Heather Keenan 8 mins 36 secs F 33 128 CrossFit New England
[6] Michele Vieux 8 mins 54 secs F 31 145 CFSD
[7] Ruth Yu 9 mins 45 secs F 32 133 Crossfit Southbay
[8] Laura DeMarco 9 mins 49 secs F 34 150 CrossFit Rx
[9] Miranda Oldroyd 10 mins 11 secs F 27 135 CrossFit 801
[10] Elaine Polito 10 mins 43 secs F 48 158 CrossFit New England

all age group brackets and member photos on logsitall home page.

-bp

28 m 177
as rx'ed
8:22

M/25/200

as rx'd 16:00

I could have done much better and knowing I didn't give it everything makes me very upset.

Male/27yrs/6'0"/170lbs

Warm Up:
Shoulder Press
15-15-10-10-5-5-3-3-1-1
10 Over Head Squats (Tech Bar)
10 Floor Springs (Back flat on the ground, roll back onto shoulders then spring up to you feet)

95-95-115-115-145-145-155-155-165-165

10 Minute Rest then...

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

8:38 Rx'd (PR)

So depressed when I saw the WOD last night, this one practically killed me last time, and to top it off I did Heavy Fran for the first time 2 days ago on the rest day (6:14). My legs were toast and no one else showed up for the AM WOD.

Alone, in the garage with Elizabeth....Morale crusher.

m/29/73/183
as Rx'd
18:42

M/32/170
21-15-9 - Squat Clean, Ring Dips
Time: 15:59

M/24/5'6/155

First Elizabeth and first real work with cleans

Burgener Warm-up
Some technique work with the cleans until I reached a comfort zone with doing the movement.

65# cleans
3-1 parallel bar dips

16:23

Focused on strict form, technique and explosiveness. Need to develop those fast twitch muscles!(Really need to get some PVC for this) Overall, really fun and typical CrossFit WOD! Cleans take alot out of you!

10:45
A PR by almost 9 min!
Can't say that I did a full squat on each clean, started out that way, then my form totally fell apart and ended up being more of a power clean.
Need to practice my squat cleans when tired.
DU practice and 1 mile run post.

95# full squat cleans, regular dips x 1 20:10

pwr cleans
3:57
m 21 185
subbed power for full sqaut cleans did heavy squat cleans yesterday and felt a little uneasy in the squat position

F/133/5'3

Used 75lbs for cleans
First time doing ring dips

28:46

Will have nightmares about this one tonight! ;)

Bingo,

Thank you for all you have done this month. And only having to post one correction over the course of a month is a pretty sweet batting average.

Frack I chimed in one time on burpee jump height and was entirely off base.

21-15-9
squat clean
ring dips

9:02(PR)

6:39 as Rx'd (PR by 7 sec)

Taped myself performing the WOD- I'll be posting it on You Tube soon.

Weighed myself today after the WOD and I was 182! I usually weigh 190, but I've been Zoning for a few weeks, but that weight loss seems pretty rapid. I'll have to chalk a little of it up to dehydration perhaps.

M/43/5'9"/185#
21-15-9
135# Power cleans
Ring Dips
11:39

m/23/205

Full squat cleans

5:44 today

Power

3:54 last time I did elizabeth

M/19/5'8"/150lbs

9:12 as rx'd. I did power cleans instead of squat cleans. I still count today as a victory, though, because I couldn't do any cleans a few weeks ago. This is also (one of) my first as prescribed workouts.

time- 9:56

dips were NOT done on rings because of lack of rings. Probably would have added another minute or two

So.... two weeks vacation in Curacao with no CrossFit and only diving = holy crap when you get back to wod's!

Last time I did this as rx'd with full squat cleans in 13:24...

This time same in....
18:03 hahaha

It was totally worth it to take it easy though and give my body a total recovery period.

26f/101lb/5'5

First Elizabeth.... so terrible....

Ring dips
75lb cleans

15:42

*stoked to have done the ring dips w/o any assistance. Pissed that one of the dudes timing me didnt call me on my power cleans till 15 out of 21...So I subbed Elizabeth apparently with 15 power cleans, 21/15/9 squat cleans and ring dips. such a dumb ass. Glad I did though... the Arnold is only a month away....

33 yom 220 bwt

warm up pull-ups, push-ups, abmat unanchored situsp, squats, and back ext's
rounds of 10, 15, and 20 reps

elizabeth as rx'd
8:36 20 seconds off my pr. It felt like I had virtually no hip extension at all and was lifting twice the weight. I went big boy style though and didn't use the dynamax ball.

M/19/5'10"/155#
Scaled cleans to 95#
10:49

m/31/230/69"

As rx'd full squat cleans!

8:43 (pr by 1:05)

did the deadlift burpee workout

5 rounds
5 DL 90kg
10 burpees

9:49

preety heavy for me and my DL's were dross by the end way to much back bending. I need to square that away before i do myself a mischief.

Eric and Rookie: Sorry to hear about the set backs. I hope you two keep posting in the meantime I look forward to the banter! Good Luck

M/45/5'9"/195

24:00

21-15-9
Full squat cleans 135#
Negative ring dips

Lots of singles on the squat cleans.

Half cleans and half power cleans...

I was so slow with the cleans but I breeze through on the power cleans.

My lower back hurts because of the cleans.

Tried to duplicate 10/26/08:
70# power cleans
assisted ring dips (last time bar dips)

cleans were easy. dips hurt the front aspect of my left shoulder. so my dips were super weeny dips

10:55

9-6-3 w/135# 16:32**
12-9-6 w/95# 16:40

6:39 as Rx'd. Grip started to give out on the cleans

m/38/191/70"

CFWU x 3

WOD:
21-15-9
Power clean 135#
ring dips

7:40

Post
Thrusters 95# x 10 for speed.

25/m/5'11"/175
As rx'd squat cleans
14:52(PR)
Gillian kicked my butt!!

48/m/190

As Rx'd w/full squat cleans. 13:40

m/43/216

scaled to 1/1 bar dips

9:19

no scale next time

Me: 42yo/M/5'10"/175lbs/11%BF

Warm Up: Greg A's warm up + Bergener warm up + 5 bar muscle ups and some walking around obstacles on my hands...

WOD: Long Elizabeth:

25-15-10 135lb full squat cleans followed by 65-50-25 of Regular Dips

Time 39:58 Yee ha!

Time on last Elizabeth, regular style: 14:54

Cool Down: about 30 bar muscle ups: some fast, some slow, changing grips, some both elbows over at the same time some with one over first, muscled up onto several different bars and up onto "things that I could reach". Loved this cool down, I had a good time :>)

50 135lb Squat Cleans: man, the first 20 were ok, the next ten were, umm "difficult" the ten after that were... grueling and the last ten to get to 50 were a real gut check, I think I wet myself. I didn't allow my hands to leave the bar during the event from start to finish and all reps were from full stop at the bottom to full stop at the top and a controlled decent back to the start, my inner child cried when I was done with these...

Only 140 Regular Dips: I started the dip from the down position with my feet on the floor and then pressed up from there, I broke these into anywhere from 25 was my best and 8 was my worst. I considered jumping up to the first dip but I talked my self back into doing it "the right way", how f'd up is that.

Why did I do this? I've been asking myself that very same question. Before I started this "event" I was just standing there behind the bar mouth breathing and it just appeared in my head and made me smile, I think I was day dreaming... and probably drooling a little.... anyway there it is

Have Fun, Train Hard,

Billy

1735
135
63 dips
45
27

you go chief

23:21
95lb squat cleans
stationary dips

Down to singles on everything but got'er done:)

Elizabeth

24:15

M/24/6'1"/210

16:36 new PR

Jason Khalipa comment 335,

Dude, what was it like to grow up on a heavy gravity planet?

Awesome times bro, just awesome!

Have Fun, Train Hard,

Billy

as rx'd:

9:57

19:20

Full squat cleans 72#
3:1 parallette dips with feet elevated on box

10:03 as rx'd

14.30min
power cleans (60kg)
dips on the rack (21-15-9)

Warmup: 2 mile run

Elizabeth WOD

17:06
75lb Cleans
Sub Stationary dips for rings (X2)

Ended with planks.

Now thats what I'm talking about!

23/F/5'9/145

M/27/216

13'19

(on a fast, could only do about 5 cleans at a time)

45/m/71 kg
3xCFWU
Elizabeth with 50 kg, and more power clean than clean.
Time 29:09. Last time (Apr. 08) was 31:32 with 45 kg.

Best thing today, however, was an hours talk with the gym coordinator who wants to make the gym more Crossfit-friendly! More pull-up bars, rings, kettlebells and maybe even a GHD (very rare in Sweden), and get rid of some of the machines. Who knows, might become an affiliate one day?

f/42/113/5'

Elizabeth (mod)
95 lbs w/ power cleans
all else as Rx'd

11:10

was feeling a little under the weather so I sub'd

Gillian:
nice Job!!! Coach Burgener class is worth every cent! He is pretty awesome..and so are you- good to see you back.
Congrats on your New PR!!!

75# squat cleans ( back kept tightening up with 95# so I know my form still stinks!)

regualar dips 42, 30, 18

Just not feeling it today!

13:00

28/M/140

scaled cleans to 115, did the full squats as rx'd

16:15 PR

Last time I used 95 lbs and finished in 17:00, gotta love crossfit!

9:33
Used 135# Cleans
This was much worse than 5:26 last time using 115#

m/30/5'10/200

21-15-9
135# power cleans
ring dips

9:13

M/25/6'3"/183#

95lb clean
broken sets

20:00 or so by gym clock--forgot my watch.

10.32
subed with 1:1 bar dips
that went nice since i didn't sleep much today
and thank god i finished exams :D

first week on crossfit Damn!!!
cleans at 65 asst. ring dips 17:00 cant keep up with you guys yet but ill get there

Power Cleans 135# and subbed 3:1 pushups for ring dips (due to no rings and the dip bars at the gym were so far apart I thought my shoulders were going to get ripped out of their sockets).

10:05
Most of the time was wasted on pushups which went to hell in a handbasket after the first round.

#358 Billy whats up?......Hows it going?
Where's your time mister?

First time poster..

I just started CFing on Monday. I'm 21/m/6'/185, I have done quite a bit of weight lifting in the past and needed to get back in shape. This was my first time doing one of the "girls" (or squat cleans), I did 21 @ 95lbs and 21 dips (3:15)and wanted to puke. I physically could not go on. I have never felt like this after a workout before. I have felt "hung-over" all day, 5 hours later and I still feel a bit nauseous. I scalled back Monday's WOD due to everyone's advice, I should have scalled this one back more also....

Live and learn, I need to ease into these workouts a bit more.

46/182

I'm leaving Saturday for a Caribbean cruise with my wife for our 20 year anniversary and it's just in time. I'm feeling pretty strung out and can use a week off. That being said, instead of Elizabeth, I opted for something a little heavier and a little longer courtesy of:
http://crossfitfx.com/

AMRAP in 20min

4 Clean 70kg
4 Muscle Ups
4 Push Press 70kg

Got 8 Rounds in plus 5 cleans.

3:52 regular dips. M/23/205

13:40 as rx'd

5'8 165

9 minutes.

Not great, but it felt great afterwards. Got to keep up the momentum and do the WOD every morning, ride the bike down to work/campus, and get back in the saddle...

6:56

85#squat cleans
regular dips

Damn it - i was even at the CF gym and they didn't tell me i was supposed to do 3 -1 for the dips. I think the squat cleans could have gone 95# Dips still need work!! Wasn't sure if doing straight bar dips was better than jumping ring dips - opinions anyone.

Took a break for way too long. Today is my first day back in a few months. This kicked my butt and I needed a little bit of assistance on the ring dips but I did it. I didn't time it today. Just doing the workout without quitting is more important to me then time right now.

subbed 95# squat clean
14:55

17:32 as rx'd

Last time: 17:48 @ #115

85#
10:50 pr

F/37/125
95# full squat cleans
unassisted ring dips
14:25
sq. cleans were SSSSOOOOOO heavy! hamstrings are in spasms now!

M/31/80kg/178cm

Squat cleans with 50kg. First time doing full squat cleans. Started out catching the bar pretty high and then going down into the full squat, but form got better towards the end.

Also first time on the rings. Got 12 dips out then I had to put my feet up on a bench to assist with the rest.

26:19

Plenty of room to improve, but still felt like a good workout.

Ryan M/22/185/5'10

First time doing Elizabeth as RX'd, well it was more than RX'd as I had to up the cleans to 138 because there were no 45lb bumpers and the closest I could get to it was 133, so I added two 2.5lb plates. Time was 19:45

RJ M/22/170/5'9.5

He scaled down to 121lb cleans and 25lb weighted dips(even added about ten extra to the first two rounds). He finished in 19:35.

I'm still feeling yesterday's thrusters.

35:00

Two random things. One, regarding people talking about potential danger in doing a whole lot of negatives, I was just thinking about when I was training in sambo, one of the strength drills we did (very rarely) was get into groups of 3 with one guy lying on his back and the other two each holding an arm - full on armbar position. (Really awesome to have two guys' legs sweating directly into your eyes and mouth). And then do 2 min rounds of resisting the arm bars as much as you can, they release and restart as soon as your arm is close to extended. Basically extremely heavy negative curls. I just was thinking about how far from fun that was.
The other thing is I have yet to get a muscle up, although I think I'm close, and I was wondering what the consensus is on which is easier, ring muscle up or bar ?

Had to do this one as a pickup game in a home gym...without a bar set..

CFWU

25-15-9
Inverted pushups
Bench dips
Dumbbell rows (30#)

12:16

10:28, pr by 2:30. sub bar dips 1:1, usually sub ring dips with 30# weighted dips, but delts too cashed from yesterday.

Yesterday
mikesgym WOD

then thruster 1 rep
235x1x5

Today

as rx'd with full squat cleans

7:48

New to olympic style lifts, therefore, scaled the weights a lot! (Dont want to get hurt!)

21 reps clean: 60 lbs
substituted dips: 63reps

15 reps clean: 100lbs
substituted dips: 45 reps

9 reps clean: 110lbs
substituted dips: 27 reps

approx. 23:00

Snowboarded at Loon after 14 inches of fresh powder last night. Haven't worked the legs this hard in a long, long time. Could only last about 4 hours and 15 top-to-bottom runs. Exhausted, but it was awesome. Hopefully do Elizabeth tomorrow.

Jodi (F/30/110)

"Elizabeth"

Notes: used 95 pounds for cleans

Time: 7:15 (PR by 1:40)

Not bad for not wanting to do anything. haha!

5:52 as rx'd

M/18/5'11/160

Kind of ironic, did Elizabeth yestuday because i was planning on using today for olypic lifting rather than yesturday. But ill post yesturday time,

As Rx'd 6:52.
Cleans to the deck.

Today ended up doing Fran,

2:57,
New PR for both so im living on cloud 9 right now. Hopefully the success continues.

did Fran on crack yesterday after WOD(21,18,15,etc)so legs were killing me today.
elizabeth=9:33,my partner thought it was comical i only beat a girl by thirty sec(he obviously hasnt seen this"girl"perform,your awesome by the way gillian).he then proceeded to log in at 15:48!
cool down 100 squat clean@135,150 ring dips.I love feeling like an athlete again.

As Rx'd:

Time: 15:34 minutes

as rx'd (full squat cleans)

13:57

#172 HAPPY B'DAY!!!

#252 Playground Will- great work..is 135# "easy" for you like CAKE TIME?

#260 Playground Cindy/WOD Buddy (who I don't get to WOD with nearly enough!) good work and even better listening to the shoulder and not doing ring dips! It damn near killed me not to do "as prescribed" but my shoulder would still be a lifeless limb if attempted ringers today.

Gillian~ I want to WOD with you so you can pick apart piece by piece what I need to do to get BETTER!

21-15-9
Cleans w/130
Bench Dips w/ 50 lbs

Time: 8:24 PR

14:05 w/ 115# and globogym doesn't have rings, so just regular dips. Squat cleans were sloppy at best.

21-15-9
Cleans w/95
Ring Dips as described

8:07 Time

Had to scale a bit. Will continue to push for more weight next time. Hurt my back about 2 weeks ago, so trying to ease back into back related weight.

wod as rx'd
23-226
squat cleans
9:06

power cleans ...9:22

135# full squat clean
bar dips 1:1
______________
20:33

115 lb cleans
15:02

as rx'd:
9:16 (pr by 27s)

115# squat cleans 21/15/9
bar dips 42/30/18
24:30
probably should have done less weight on cleans for speed, but still got great workout.

Elizabeth scaled by BrandX Pack
21/15/9 cleans @ 60lbs / bar dips

14:29 oof! couldn't get pumped up, felt kind of down from last night's Date Gone Bad LOL

Sistas- great numbers, keep 'em rollin' in. Gillian ..wow..

Bros-fantastic work! Rookie, easy on your knee. Look forward to your comeback.

Full squat cleans, 135#
Subbed 3x bar dips

19:06

Hell yeah did my first muscle ups today! Managed to get 3 after resting from the WOD. Now I feel like an offical Crossfitter...only took about 10 months! Had a feeling I was close after banging out the pull ups yesterday.

Scaled down to 115#. 15:21

21-15-9, hang power cleans and regular dips (cw100)
10 minutes

95 lbs instead of 135
11 min

Elizabeth-

21-15-9
95# squat cleans
14:06

WOD - 14:31 [50y/m/11st/70"]

Scaled the cleans down to 115#, finished up at 6:03. I think I'll move it up to 135# next time Elizabeth comes around.

M 21yrs/185lbs./6'1"

day 2 on crossfit and I am falling in love.
I have not been challenged physically like this since football in high school, and quite frankly I'm loving it.

I have always been intimidated by cleans so I only did 95 for 21 then 110 for 15 and 9 but I came in at 9:03 and I will blame over crowded college rec. centers for that. 3 dip machines and the best I could do is work in with a group of 3, does everyone do dips on thursdays?

And I had a reality check today as to how weak my grip really is. I can hardly squeeze the door knob hard enough to get in the door. Those cleans did a number on my forearms.

33yom@195
sub'ed power cleans

8:30

m/20/5'8/158

As rx'd, full squat cleans subbed regular dips x 3 for rings

30:12

m/26/169/6'

first time doing eliz.
first time doing ring dips
9:40

M/40/190

"Elizabeth"

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

22:16

Not happy with my time, but it was less than 10 hours since yesterday's thrusters and i'm completely spent

scaled to 135# cleans and assisted ring dips.

18:37 I think.

Felt good and difficult. I was much stronger today than yesterday.

"Elizabeth" as rx'd (full squat cleans)

time = 8:43(PR by 2:45)

M/43/6'0"/175
Wasn't feeling right today, probably should have just rested.
21@80lbs
63 chair dips
15@85lbs
45 chair dips
9@115lbs
27 chair dips
Definitely couldn't have done as rx'd today.
16:14
Will probably try this again at some point during the weekend with rx'd weights

38/m/5'11/165

95# pwr c&j and ring dips
13:58 (2:25 seconds faster than last time with 103#)

115 lbs cleans
no cheaters this time on the dips
forgot to keep track of time!!! somewhere around 16 mins.

power cleanssssssss

4:01 min.

m/44/175

cfwu x 3

as rx'd
8:21

As rx'd: 17:25

Ring dips were pain free. In the past, I have had some shoulder issues with AC joint. I have been rehabbing it, focusing on rotator extension, scapular retraction exercises, and anterior stretching. It has been coming along nicely.

I have also been warming up the shoulders, (Dr. Hayes put out a good video a couple of WODs ago with some nice warm up exercises) particularly with arm circles with thumbs up and then down.

Finally, re: dips, a great warm tip comes from the book "Seven minute rotator cuff solution". In your warm up, use a stool or bench and get to your top-of-the-dip position and lock out your elbows and just hold. I do this in between other warmup exercises like ghd's, handstands, o/h squats, etc. After a few, do little ROM dips and gradually get to the full ROM. Let your shoulder dictate the pace.

BHBHBHBHBHBHBHBHBHBH

WOD.....ring dips subbed with regular dips

4:35

BHBHBHBHBHBHBHBHBHBH

21-15-9
Squat Cleans-115#
Ring Dips

13:50

Its been a while since i did squat cleans so i really tried to keep good for and drop the weight, which i think was a good idea. Still a killer WOD--Girl named WODs are definately a love/hate. Elizabeth did me good.

Im thinken now it was not so smart to clean my thrusters the other day "o" well lets get some!
will post how i did after 8)

23/m/5'8"/145

As Rx (squat clean)

8:44

Hey Mike comment 414, congratulations on your first Muscle Up, that is a cool milestone!

Have Fun, Train Hard,

Billy

Modified and Scaled Elizabeth:

21-15-9 reps of:

95# Clean
Regular Dips

12:36 min

M/34/205/6'0"

37M/5'10"/167#

Warm-up: 3:01 row (714m); CFWU 1x13; Burgener WU.

As Rx: 8:43.

Cool-down: hamstrings stretching.

Off PR by 0:08. Squat cleans. Came into this physically and mentally drained due to lack of adequate sleep and work stress. Even had to cut 2 rnds off the CFWU. Tired.

15:05

As rx'd (full squat cleans)

First time doing this with ring dips.

Anyone else get random nose bleeds after workouts?

Elizabeth as rx'd with full squat cleans: 11:02

So I got a set of bumpers and I've been going crazy with them. But I noticed I cant lift as much or they feel much heavier then the weights I'm used to anyone know why? Any feedback would be much appreciated. Thanks in advance.

Gabe from EP

21;22 w assisted dips. Tough one.

M/40/185

16 horrible minutes. About 5 minutes faster than last time out. Still, there were a few power cleans mixed into the A2A cleans.

More better faster

Elizabeth:
as RX'd

10:10

45/76"/187(?)

very little sleep last 3 nights

CFWUx3x15 except dips - subbed pushups 2x15

95# thrusters

5:03/5:05/2:06 = 12:14 (slower by 1:01 than last time)

technique on cleans much more efficient on set 3 - dipped under bar earlier instead of basically powercleaning and doing an eccentric front squat before straightening up

i know my new PR don't impress anyone but to me this day to me taste like a victory....my old PR was 29:47....today i came to the gym focused on beat that time....today i left behind my birth problem and give all my best...NEW PR 10 minutes flat!!!!!!!! i'm very very happy i know it's not an impressive time but to me is a victory

M/22/6'2.5"/212

As Rx'd
21:09

Major improvement over the DNF I got last time I tried this.

CFWOD "Elizabeth"
15 min

21-15-9

50# cleans and Graviton assisted (BW-100) dips
(still rehabbing a shoulder)

12:39

Oww, I am not elite yet... 19:11 (21-15) DNF...

as Rx'd 7:52 ...can do better

first time wiht this WOD, just started the xfit workouts this week to go with the lax season.

thought it would be easier.. until i started.. went with a 15-9-5 instead and regular dips..

scaled it to 100 lbs and regular dips
17:41

used 65# as fast as I could go

11:51

dips as rx'd

grandma is goin good. down to 20.5 %body fat. workin it out in california. lovin cross fit.

hey strong lil pony time without reading your posts...i hope you were great big hugs girl!!!!

Cleans as Rx'd

x3 Regular dips ie. 63-45-27

16:40

Those cleans got me--and 3 Reg Dips Per 1 Ring Dip is the accepted substitute--tough!!

Thought i did pretty well but by looking at the others could do better-

m/19/215

first elizabeth
6:30

39/m/162

Still scaling for one more week while I get back in the groove.

"Elizabeth"

21-15-9

scaled cleans to 105#
scaled dips to 2:1 bar dips

11:05

as rx'd

M/34/5'11/180

14:24

M/19/5'11"/165
cleans 115lb
bar dips

11:40

As rx'd....power squat cleans, ring dips:
21-15-9
Total time--11:51

Done after 2 days in the field w/ full gear.

34/M/212

7:46(PR) as rx'd

24/m/168

as rx'ed with full squat cleans - 7:15
pr by 47 seconds.

i'm pretty happy with it considering i did heavy back squats after the thrusters yesterday. why is it when you do something extra after the wod, it always comes back to bite you in the wod the next day?!

m/20/163/5'9"

16:53(8:01 pr!)

full squat cleans/25# weighted dips

m/28/215/6'1"

7:33

Pretty happy for the first time giving it a shot. Not sure how this stacks up, but I'm not too unhappy.

didn't have rings, subbed 3x bar dips for every ring dip

time- 16:33

as rx'd: 9:48.

m/28/5'9"/160

1-27-09
10 rounds:
3 weighted pullups
5 strict
7 kipping
1st 4 rounds done w/ 45#, last 6 w/ 30#; time NA

1-28-09
Front Squat 5x5 165, 185, 205, 295, 185

1-29-09
1000m row
5x1 Hand stand pushups on paralletes (1st time)
5x3 (each leg) pistols
5x10 ring dips
1000m row

22/m/5'8/225

21:02- pwr cleans 135#, dips as rxd.

15:41
I don't know how you guys dot it. First time doing it got get my staminia back

as rx'd

10:32

Arthur:
12:05

Julie:
14:35 (90# cleans)

30yo M 175lb 5’10”
Squat cleans 65lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 2

As rx’d: 22:29
Full squat cleans
Foam roll after
Compared to 081026: 10:46 with 135lb power cleans

F/22/5'6"/138

First time as rx'd!!!!!!!!!!!!!!!!!!!!!!!!

34:41 and damn proud of it!

I guess all those pushies really did help!!

17m/155/5"9

as RX'D: 8:59

F/22/5'6"/138

First time as rx'd!!!!!!!!!!!!!!!!!

34:41 and DAMN proud of it!

I guess all those pushies helped!

#447 s'more

Congrats on the PR buddy! That's a HUGE difference in time. You have every right to be proud of that! Hard work always pays off :)

Oh and...

As Rx'd (squat cleans): 14:45

A bonk on the head is not going to keep me down lol. Didn't go completely all out on this due to yesterday...but I'm pretty happy with it considering. I was SO nervous going into it...but upon completion my confidence is booming again. So worth the effort :)

'Elizabeth' modified

58/M/195 - power cleans @ 115lbs - 13:42. Tried to do squat cleans but after about 8 reps rt. knee began to tweak and form degenerated, soon squat cleans became power cleans

48/F/125 - power cleans @ 42lbs, chair dips - 12:15

as rx'd

5:50

getsome !

Day behind. Thrusters from yesterday.

125 x 3 (new 3 RM PR)
135 x 1 PR

145 was 4" from lock-out and...CRASH!
All the kids in daycare at the gym know bingo...

subbed close hand PU X 2

33/M/180

7:30 as Rx'd

Pr by 8 secs

thanks Erick Gohl this day was important to me more because the time (Pr) it's because i'm not mind blocked any more cleans seems go better i'll try go under 7 minutes

44/6'1"/187

as rx'd (squat cleans): 7:52. pr is 6:50.

wasn't feeling it today. tired and not fully recovered from yesterday.

m/19/5'11"/180

as rx'd

5m 44s

30/f/115

110# power clean
ring dips

12:31

29yo, 5'11", 174lbs

Time: 17:46

This was my first time with rings. Feel out of shape from a couple weeks of slacking off, so I see lots of room for improvement here.

Some impressive times today! #487 Ken C good work!!

First time for this WOD, Tony B thanks for posting the Speal instructional video, it was very helpful - Speal thanks as well, appreciate the help...

13:30

subbed 3x1 parallel dips per ring dip and scaled to 120lb cleans as I am not comfortable with my technique yet for most of the olympic lifts....17:30 and my first time w/ Elizabeth. Next time is as Rx'd and a PR!

F/45/5'2"/126

45# clean (did 21 hang cleans in error - corrected for rest)
all dips were jumping dips (done on Captain's Chair)

8:50

As rx'd

9:23

This one killed me. Didn't warm up enough for real. Crap.

No access to any equipment.

4 rds 400M run, 15 burpees; 14:09, avg HR 176, peak HR 184. On the dirt runway at San Quintin, Baja California. Good job Dave and Belinda! Boy do I know how THAT feels--both of my knees hate squat cleans.

First time doing "Elizabeth"

12:20

95# Squat Cleans

I really enjoyed this workout. Toward the end of the workout my grip was shot, but I finished it out. I am really proud of my time. 20:29:41. I will improve upon that time when it comes around again.

George M/40/5'8"/157
Right wrist still injured so I did "Cindy 1-10 Ladder". For time: 10 rounds of n Pull Ups, 2n Push Ups, 3n Air Squats, where n = round.
Time: 13:26

Julia F/44/5'2"/151
Scaled "Elizabeth". For time: 21, 15, 9 rep rounds of 60# Clean, Dips on parallettes.
Time: 10:02

did bar dips 63,45,27

135 power clean....10 minutes...ouch

m/23/215/6'3''

sub 3x bar dips

13:46

25/m/200

Oh sweet Elizabeth!I'll have to put you in my black book for a fun time in the future.
21-15-9 as rx'd w/ the rx'd weight and she beat me down.

10:30-- 1st time completing this workout w/o scaling.

Pukie---you better enjoy this moment cause i'll be back for some revenge!

M/24/158/5'7"

Subbed 3:1 parallel dips

Otherwise as Rx'd

26:01

#320 bill

you should know most of those guys (with the exception of matt chan) in your top ten 4 min. range did power cleans and claimed it "as rx'd." they should pull their scores down and do it right.

as rxed

17:41

33/m/160

115# clean all else as rx'd

19:22

as rx'ed --> power cleans instead of squat cleans (forgot plus quads dead from thrusters)
21 15 9 Pcleans
145 bar dips

16:02

felt and looked like a beast right after

11:15

sub'd regular dips x 2
subtracted 2mins for globo-shuffle

Do full squat cleans next time. Goal: sub 10

Scaled down - newbie

21-15-9
30lb DB Squat Cleans
Bar Dips

11:12

7:56 sub bar dips. next time do 3x!

pr: 14:20 with 3x bar dips

as rx'd:

3:1 parallel dips

16:52

M/31/178

Didn't get low enough on cleans.
So 10:33, not really as Rx'd

M/24/6'4"/255

as rx'd 11:42

power cleans and reg dips

4:53 pr

M/33/188

As Rx'd 8:59 loved this one !
Oooh Gimpy I am so enjoying this one !! Payback from Barbara sun HA ha!

13:51

Used 50kg/110# for cleans. Some assist on dips.

26/5'9"/135

10:49 with 39kg cleans

Embarressed to report....But I am shot this week. I snowboarded hard on the off day. So I did 21-15-9. Hang clean. Parrellel dips. 6:45. Looking forward to the next elizabeth. My new mew years resolution is to follow directions

addendum to #498

Julia did 20:02

9.30
60kg Power Clean
Ring Dips

M/38/177/5'10"

Liz'

As Rx'd

Full Squat cleans (Crease of hips below parrallel)

13:57

First Crack at this one.

I did this in my cold garage. but I PR'd
15:02
I like this wod, its really tough
192 lbs male
3 lbs lighter after 3 weeks
tito
kirk rangel

M/22/165

7:47...after a swim

m/31/165

13.29

M/192/5'11"/22

CFWUx3

135# Full Squat Cleans (21-15-9)
Subbed 3x regular dips (for the math whizzes thats 63-45-27)

19:20... Actually 18:20, i approximate about a minute for the janitor to try and convince me that i shouldn't do power cleans because they are hard on the carpet. Great idea, except there isnt room to move around anywhere else in that Globo due to the excess of hip adductor and crunch machines. Oh if only there were an affiliate anywhere close to me.

Elizabeth

hang cleans and bar dips

21-15-9

6:02

felt great till i got on here and found out it had to be squat cleans. .

115 cleans. 9:08. Just getting back into XF. I suck

REFRESH...REFRESH...REFRESH...can't wait to see what lovely horror awaits us tomorrow!

Not even close to Rx.

Subbed 50.5kg/111 lb barbell

First set all power cleaned, second set 10 PC, 5 FSC, third set all FSC. (Working on teeny tiny upper body strength, so wanted to emphasise the upper body with some power cleans whilst also working the quads etc with some FSCs.)

Ring dips were Rx for first 10. Then a mix of jumping ring dips and jumping negatives with 2-sec min eccentric contraction for last 35.

45 Celsius/113 F outside … not the day to blitz a WOD! Lost over 1kg, about 2.5lb, in 16:32.

Time: 16:32

as rxd - 8.46

m/185/20/ 5'11''

followed this one up with a 35 minute outdoor hill run. rough, but good day.

30/m/198

14:35 as rx'd.

big ups to macdonald on completing this one too.. should be fun on jelly legs during bball tomorrow morning.

M/175 lbs/5'10"/age 21

3:59 as Rx'd

28/M/184

Elizabeth...w/ 155lb power cleans...4:11

Scott m/48
120# squat cleans, ring dips with feet out front on floor.

9:30

My ups to macdonald too. Finished a WOD like this and picked up a new boy.

&:31
21-15-9
65lb cleans
assisted ring dips

NOt my finest moment, but after destroying my shoulder on last nights wod and taking a pt test this morning i was a little reluctant on the weight which i shouldn't have been because it was too easy guess i know for next time!!!!

111 lb squat cleans
kipping ring dips

17:59
We said goodbye to our old gym tonight in style.

Gillian M. You are KILLING IT doing the "men's" weights. This year's games are going to be incredible!

A big thank you going out to Coach Burgener and his crew at the Oly Cert. at Crossfit Marina. Without my newfound technique this WOD would have been a disaster for me. I'm on Rx for sure on the next go around. Sage, you are a great instructor.

#480 Eric

Way to go! Hopefully that event was a freak occurrence. Stuff like that does happen....

m/39/5'4"/143

As RX'd:

23:11

M/32/5'7/178
As rx'd (squat cleans)
6:47
Beat Greg A from the video after a year and a half.
My sawt team has ground fighting tomorrow. Gonna hurt bad.

wu x 3 x 10: pull, sit, push, squat, be

Elizabeth Rx'd

17:29 (26:27 last time)

as rx'd

12:10

My cleans are a lot better this go around.

M/24/220lbs/6'1"
As Rx'd
6:49 (PR)

M/32/160 6'1"

8:38.
scaled the squat cleans to 95lb but did the ring dips rx

Last time w/squat cleans (May 2008) I used 42lbs & blue band for ring dips; time then: 12:18.
This time: 75 lbs, red band for ring dips; time: 14:28

I'm happy.. next time 95 lbs and that teensy skinny white band ( or none?)

as rx'd

12'08"

m/17/6'/200

M/44/167

Clean: 65 Lbs.
Ring dips: (purple mini band)

13:45

(Nursing the shoulders)

M/23/5'10"/170

as rx'd
3:18....and almost puked on the GloboGym front desk lady.... Good stuff,
CW

I thought I did well today, until I read somebody's comment about doing 3X for regular dips. That's okay, I'll get there. Those cleans really broke me off. First time I did them.

16:07

M/29/5'7"/179

As rx'd
Broken sets cause I am a puss.
7:17.
Embrace the SUCK!
Hooah!

m/32/160

as rx'd (rock bottom squat cleans)

8:24...i can live with that tonight. Sub 7:00 next time!

Kevin comment 376, Its good to hear from ya brotha man! I haven't seen you since the last cert...

As far as my time on this one "where's oyur time mister"

You would have had to scroll up another couple inches, to scroll up just put your cursor over the bar on the right hand side of the page, click and hold, then move your mouse up :>) You should check out my comments on this one, I did something a little different and it smoke the suck out of me :>) its comment 354...

Seriously, how's Crossfit Bodyfit doin', I see that your still crushing the WOD's, very nice :>)

Have Fun, Train Hard,

Billy

14:08 Sub 100 lbs
(21,15)

23/m/167lbs/70"
sub bar dips

7:12 new pr

13:00 115# A$$ to Gra$$. You guys that are calling suck with times less than GA and AS are locosos. Thanks again Greg for the inspiration.

24yom/6'3"/220

as rx'd squat cleans

10:22

gassed bout midway through the 15 cleans

As rx'd

9.47

Felt awful. Heavy squats this morning didn't help.

28/m/192

As rx'd
10:57

25/m/172

Subbed 80 lb cleans and bar dips
8:30

wow this full clean hard to recive the bar I had to hold it down with my chin ha ;)

It took me twice as long (9:00) as the powerversion
doing the full clean I had to break up the dips

BOTTOM LINE my wife has a much cleaner full clean than I do that is why I chase her on the full and she chases me on the power

*******************
95lb cleans
sub 3 standard dips per ring dip

12:53
*******************

As rx'd

20/149#/5'9"

13min4sec

17:35
no rings = triple dips

37yo/m/146#/5'8"

subbed 115 cleans

13:20

Sub 10 rep of clean with 10 rep 95#. Sub3 dip for 1 ring dip. 35 mins. Not as bad as I thought.

M 25 165

Elizabeth with power cleans

11:32

@ 7500'

subbed 115 squat cleans

10:40

Elizabeth as prescribed. Time = 11:08

RX'ed
7:27 pr by 2.01!

didn't have a set of rings, so...

42-30-18 bar dips
21-15-9 135lb powercleans (thought that's what they were supposed to be, but I see now I should have been doing full cleans)

16:55

m/25/205

8:47

Double WOD Thursday!!!

Fran as Rx'd
3:01

last time was 5:21ish
PR's are like birthdays. Celebrate with a beer and a nice steak.

First time with Elizabeth, and I love her!

Did squat cleans with 115#

9:46

As rx'd

24.53min

adjusted:
Lt knee hurtin, did hang cleans
no rings yet, did standard dips
21-15-9

4:34

day 27 on zone/block diet

9:08 as rxd

6:20

18:50

As Rx'd 7:11

25/m/210lbs/5ft nothing

7cleans at 120lbs 28 cleans at 100lbs and 35 dips in 12m47s

At 7:50 on the second rep of my last 9 dips, I felt a pull or tear on my left pec. Didn't finish.

33/m/139lbs

12m56s

weak version.

115 lb cleans
regular dips

6:45

time to bump up the weight on cleans.

M/43/180/70"

sub reg dips x3

13:22

CF Warmup x3

First time "Elizabeth"
As RX'd 7:21

M/44/135/5'4"

21-15-9
Squat Clean 95 lbs
Deep Ring Dips

23:10

12:58
135 lbs cleans
bar dips

As Rx'd

10:14

As rx'd 5:59. I borrowed a friends rings!!!

M/22/205/6'1

x3 dips

13:40

As rx'd (started with squat cleans) 7:03. Used my own rings.

15:03

All squat cleans. 2x parallel bar dips for lack of rings.

warmup

then subbed
105 power clean

8:46

have to work on my catches in a deep squat. It kills my shoulders, cause i think i'm catching the bar out front. booh

M/47/5'9"/174

Scales cleans to 115# so I could compare to last time. Ring dips.

14:51

Last time 20:30

Next time I'll try as Rx'd.

m/48/175

CFWUx2
BurgenerWUx2

Round 1:
Cleans, 11-5-5 reps, 2:42
Ring Dips, 21 reps, 0:36

Round 2:
Cleans, 5-5-5 reps, 3:25
Ring Dips, 15 reps, 0:51

Round 3:
Cleans, 5-4 reps, 2:00
Ring Dips, 9 reps, 0:20

9:56

Did this workout on 081026 in 10:44, but my form on the cleans was not good - I was not getting into a full squat. This time around my form was much better, although it began to deteriorate on the last few reps of each round.

Played judo for 1.5 hours tonight including four 3 minute rounds of randori with 1 minute of rest between rounds. Worked on foot sweeps using a variety of setups. Also worked on submissions from the back mount. Fought fairly well. Caught a nice triangle choke but missed a sloppy armbar resulting in my opponent gaining a superior position.

No wod for Mom and the kids - they had a scheduled PE class at the YMCA today.

done at crossfit.

Nice to be able to drop weight.
Ring dips were solid. Cleans were OK. Weight kept moving forward because elbows kept dropping. Full squat cleans. Not really gassed. Cleans were fine getting up on the pull but very heavy at the bottom.

95 pounds.

13:17. A PR but still has a long way to go.

6'/187/36

10:50 rx'd

23/m/5'9"/195
as RXd 3:49

Second day doing the WOD.

135lbs on the cleans
no rings available in the gym here.
21-15-9

21 minutes almost puked

subbed ring dips with regular dips but tripled the amount. Cleans were at 135 lbs

Time: 8:39

As rx'ed
Time: 17:12

598

Sorry. I honestly didn't mean to offend anyone. Especially someone with a 3:49 Elizabeth time!

This workout makes me realize that I really should be doing the dips during the WU more often.

Back into CFit for a few weeks now, been strict with the 3:1s thru all the soreness. Saturday is the next rest day, probably going to rest Sun as well as I have training on Monday.

WU today was just 5-10 minutes of practicing kipping pullups. Pretty much got my first 2-3 yesterday, got up to 5 today. I can deadhang ~12.

Anyways. I started the cleans at 135 but my legs weren't having it. I wanted to get some metcon out of this so I went down to 95lbs. I could manage about 6 cleans before I had to struggle for air. I think it's a lot of being out of shape and a little of not breathing right.

I'm usually good for atleast 6-8 ringdips but it wasn't happening today. Subd just normal bar dips at a 1:1 ratio.

Took a long ~19 minutes.

M 37 5'10" 149.8#

CFWU, then:

Elizabeth's Snotty Little Sister:
3 rounds for time (21, 15, 9):
DB Squat Cleans (2x35# DB)
Parallel Chair Dips

09:03.16

09:22.14 on 06 May 2008
06:00.93 on 17 Apr 2008

M/19/6'0"/165

Rx'd
13:03

regular dips
9:50

scaled to 95lbs cleans and ring dips
21-15-9
12'34"

As rx'd:

21:35

37/m/173/66ins

14:57

M/37/185/5-10

133lb squat clean (21, 15, 9)
ring dips (21, 15, 9)

First time doing squat cleans vice power cleans.
13:41.

Sqt Cleans were broken down to sets of 3 not long after starting. Not as I had hoped... Rats...
For SQT Cleans
5,4,3,3,3,3
3,3,3,3,3
3,3,3
Dips (15-6), then 15- 9
Time after 1st rd was 5:30 then watch button got hit so used buddies watch for final time but did not get splits.
previous 10/28/08
11:15 with power cleans.

m/27/170

as rx'd

9:16 I absolutely cannot friggin believe it!! If I wasnt 2 seconds away from puking, I wouldve hurt my arm patting myself on the back. I was shooting for under 15 minutes and I just kept pumping out those cleans.

M/31/6'3"/202

As Rx'd: 15:50

Birthday WOD

9:18 As Rx'd-Full A2A Squat Cleans

Wow! Doing the squat clean version is so much harder(and longer) than the power clean version.

m35/168/5'8"

10:31 as rx'd, not my best effort.......

27/m/75kg

11:40

did 135lb cleans.
Subbed ring dips with regular dips.
worked with marcus.
8:23

M/37/190

Substituted ring dips with dips.

135lbs.

18:30

12:52

Elizabeth in 45 Celcius (113 Farenheit)

Time: 9:04

Full Squat cleans
Ripped Hand in round of 15 cleans. Never ripped hand doing cleans before.
First time doing ring dips since injuring my shoulder. Felt Good.

m/36/170

Did two today, with about 45 min. rest in between

Thrusters: 175-175-185-185-190-190-195

Elizabeth, as rxd: just broke 10 min. no pr

I think that is my favorite of the girls.

warm-up
- 5 min of jump rope
- Burgner warm-up for cleans
- practiced cleans with bar
- practice cleans with bar+weight

WOD: 3 round for time of:

Clean 65 pounds, 21-15-9
Bench Dips, 32, 23, 14

Time: 12:20

Cleans felt good. I am been having trouble with my technique for the cleans. So I am happy about that. Would like to be able to do regular dips. Need to get stroner and lose some weight (210 to 190).

Elizabeth as Rxed:
12:26

sub'd 1 bar dip per ring dips
most cleans were power not squat

9:32

7:27

50m/5'10"/225
cfwu x 3
"Elizabeth"
1353 hang cleans/21-15-9
no rings-used bar dips
5:50

SECOND WOD EVER
WARM-UPS MINUS DIPS
AS RX'D
Elizabeth = 14:19
POWER CLEANS @ 65LBS 21-15-9
BODY WEIGHT DIPS 21-15-9

ROCK STEADY!!!

Just getting into this -
65Lbs
assisted dips
13:50

I am crushed - thanks

15 min (with 30kg cleans)

F/38/5'6"/140

75# squat cleans and band-assist ring dips

13:21

M/41/5'11"/190

125# mostly power cleans with some squat cleans; ring dips

20:16

m/28/65"/153lbs.

scaled to:
115lb. clean
ring dips

13:50

Scaled version
95x21
95x15
115x9

No rings. Dip station.
42
30
18

Sharing equipment between three people so time can't be measured.

M/46/6' 225

5:35 as RX'ed

26m/5'10"/166
As RX'd: 6:57
PR by 33 sec.

Cfit warmup

14:23

27M 6'5" 230#

Bar dips 33-22-14
otherwise as Rx

11:32

1-3:59
2-4:51
3-2:42

BWT 193

Cleans/Ring Dips
Squat cleans first 34 reps-crushed me
Switched to power cleans to finish.
22:30

Rx'd

7:55
PR!

delicious!

10:25 - PR ....

Previous Best was 13:31 on 26 October 2008!

Mixed sq clns and pr clns 1/2 and 1/2 2to1 sub for reg dips: 11:45.

As Rx'd

4:39 PR! Hostede slim i 20 min

20 minutes and change as Rx'd

wod as rx'd: 10.30min (PR)

135 cleans
ring dips
as rx'ed
33 min
I REALLY THINK SOME PEOPLE HAVE TO BE LYING ABOUT
THE TIMES THEY ARE POSTING.
M/ 5'9/ 172

M/27/71"/165#
As Rx'd: 9:54

5:22 as rxd

What a pleasant way to decimate yourself. Used 100# and completed rest per protocol.

13:24

that time is going to drop next visit with elizabeth.

601, not offended here. sorry to seem so upset, but to all it is; post time, rounds, reps, or loads to comments

M/203/6/40

First time trying to do squat cleans after taking a fundementals class and learning how to do one properly. Scaled the weight to 95 and just worked on squat cleans specifically finding a home for the weight on the shoulder ledge. Felt good after about 10 single reps and so moved on to reps of 5 and ended up trying a single rep at 115 which went well. Probaby should have kept going to see what 135 felt like but didnt.

elizabeth in the morning

2 bar dips= 1 ring dip

21 power cleans
42 bar dips
15 cleans
30 dips
9 cleans
18 dips

8:15

As Rx'd 8:15

Didn't know it was squat cleans:(

hang power with 135
3 to 1 bar dips
14:14

full squat clean next time

as rx'd

7:25

this was probably my best workout of the 3 months I've been doing crossfit.

m/31/5'11/177

34/M/190/6'

Rx'd

6:25 pr by 1:14

TomW

21:52 with 2x bar dips substituted for ring dips

m/26/6'0"/182

Rx'd (squat cleans)

8:21

done yesterday

26/f/5'2/130#

breakfast: run 45 minutes = 6.1 miles

cfwu, burg warm-up, warm-up cleans 5x65#, 5x85#, 3x95#

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

time = 13:52

135lb squat cleans

two to one pull ups and bar dips for the ring dips

22:15

I really suck at cleans, used 115 lbs, after the first 8 I went to power cleans rather than squat cleans(bad knees and pulled my quad last week).

Otherwise as rx'd 22 min.

CFWU-minus pu's
30lb cleans
30 assist pull ups
11:43

3 rounds of 10lb kettle bell swings

24/M/185
22:30
Worked alot on form, stepping away from the bar and resetting each lift.
x2 on dips

10:47

Pack scaled
115 and bar dipsx2 ouch!

29.53

First time double the dar dips killed my time

22.m.135.65"

as rx'd
12:28(PR)

14:04. Just dips
105#

I don't have rings at my gym, so today i took some of the cable machine handles, and tied them to some abstraps that hang from a pull-up bar. They worked pretty good as rings. I had never done ring rips, and those were pretty hard.

As Rx'd
Time= 23:25

Not bad considering this is the first time I've done this as perscribed. My shoulder started to hurt about halfway through the cleans, and thats when my form went.

One day behind due to 3 hours of team training and big rugby match on Wednesday.

60 kg power cleans 21, 15, 9
Parallel bar dips 42, 30, 18

12:49 - PR

Beasty
40/m/5'11"/255lb

105 lb cleans
assisted ring dips
15:59

As rxd +10lbs
8:42

48 m 5'10 195

warm up (pratice squat clean points of performance)

scaled cleans to 115lb 12-8-4 rnds
21-15-9 ring dips

12:45

approx 16:30

21-15-9 reps of:
Clean 65 pounds
Ring dips some ground assisted

I'm back. holidays are over
Question: how can we include guinness as part of a wod? that would be heaven

As Rx'd for the first time, so a PR by default.

20:30

21-15-9 reps of:

Full Squat Clean 135 pounds
weighted bar dips (8kg dumbell)

total time: 10:35

(time after rounds: 3:44 8:37 10:35)

did not 'feel it' today

squat cleans, bar dips (no rings avail)

10:29

38/m/73/205

21: 95#
15: 115#
9: 135#

Time was about 20mins, but I was trading off with a partner for wgts and rings.

28/m/5'8"/140
80lb clean/ring dips/regular dips
21/3/18 06:32
15/3/12 13:36
9/3/6 17:46

37/m/6'2"/183

16:06 w/ 115# cleans

three reps 136
scaled down to 111

~21mins

elizabeth is not a great first date... need to work on my squat-cleans

37/m/74"/183#

Elizabeth w/ 115# cleans
16:06

13:49 for 15-12-9 reps w/95lbs, but deep cleans vs
16:29 w/ power cleans & 2x bar dips 10/26/08
11:57 4/17/08
13:58--what can i say 1/12/08
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 16/16. knee feels ok.

Comment #702 - Posted by: kevin o at May 8, 2008 7:37 PM

24/m/175

as rx'd 8:33

m/28/187
scaled to #115 (hurt back last time @ #135 taking it easier)
did real ring dips
10:49

As prescribed. Didn't see it was for time until after. My grip was playing out on each set after a day of tree climbing with a lot of rigging. My forearms were already screaming.

M/42/6-1/203

scaled to 94# Elizabeth
10:46

7:04 as Rx'd (PR by 22 seconds) This one hurt a little too much. Just got home from a week on the road. Eating was not too good for last 3-4 days...

First WOD in two months. Been doing the OLY thing as of late, which help with my cleans, but not so much with the met-con aspect of Elizabeth, HOOFAH!

17:15 w/squat cleans...I think this was my first RX'd Elizabeth?

m/ 26/ 205 lbs./ 74"

Did power cleans because my right knee feels "funny".

Otherwise as rx'd: 7:56

ALMOST puked on the floor at Gold's Gym in Newport News.

SUB 95# clean
SUB 3x dips

23:00
previous 20:20

M/39/150

~11:00 subbed 3x dips for ring dips

M/28/5'10"/165

As Rx'd

7:32 (PR)

last time 7:42

M/28/5'10"/195

Sub 70# dumbbells for 135# bar:

10:04

So, now I know that dumbbells are significantly harder. Learn something new every day.

18:11

"Elizabeth"

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

Did squat clean at 40kg. Ring Dips with band.

Watched stopped part way though. approx 19mins.

Roundabout the same time as last time but did it at a heavier weight.

Good Fun

BW 170

As rx'd (full squat cleans)

6:32 (pr)

partner wanted to do power cleans, so we did power cleans.

21-15-9:
power cleans
ring dips

~4 min

as rxd' 7:40

10:03

1 dip away from breaking the 10 minute mark

regular dips

First Elizabeth. 7:51 with band assisted dips. The band snapped in my set of 15 and I have a wicked bruise running from one armpit to the other.

28 female 74" 173#

As RX'd 10:33. Power cleans. Last PR was 16:04 @ 115#

M/30/6'/215

As Rx'd
15:09

34/M/185
Full Squat Cleans
14:33

14:25, scaled to 115lbs

m/24/6.1/201

Rx. (squat cleans)

13:39

10.43

23 min, subbed 3x bar dips for ring dips.

21-15-9

Elizabeth
Full squat cleans 115lbs
regular dips

15:42

I really wished i would have done more of the dips those cleans really gassed me. wow. Not real good time i know but i'm working on it.

Cleans as Rx'd, but not very deep by the 3rd round.
Dips 42, 30, 18 - barstools

12:05

32/m/165

did 15-12-9 instead of perscribed reps

13:08

sub bar dipx3 for ring dips
14:49

m/25/5'11/185

15-12-9 reps of:
Clean pvc pounds
Ring dips plyometric box assisted
time 12:41

WOD Elizabeth,
as rx'd, 12.12 ,pr.
squat cleans seemed slower,but 2 mins faster,so obviously not,ring dips are just a break from the pain of the cleans,but that's a good pain.

21-15-9 reps of:
Clean pvc pounds
Ring dips ground assisted
time 12:40
first wod

first time for this WOD:

7:48 as Rx'd

used my homemade rings for the first time, and they worked pretty well. cleans became power cleans by the 3rd round.

later,
b
m/32/5'8-1/2"/175

M/37/178/6'
cleans 115#
bar dips 1/1
9:10
done on 1/30

M/32/5'4"/147lbs
As RX'd
12:36
Four minutes better than last time

Went to the climbing gym, then ran 2 miles. (kinda like pull ups)

Elizabeth as rx'd:

27:27
subbed bar dips 3/1

I have never had to resort to single rep dips before, this slaughtered me.

27m/74"/218 (down 18# from thanksgiving!)

Bar dips X 3 otherwise as Rx'd.

35:00

M/49/151/1-1-06

"Elizabeth" variation.

15-12-9 115# full squat cleans (first 5 125#; too much)
21-15-9 HSPU (toes on Smith)

13:46

28-m-pa
5-8 190 lb
8:00 as rxd

100# clean
ring dips

8:40

back sore on this day.

m/23/165

did regular dips
8:10

M/ 30/ 6'2"/ 188

as Rx'd

8:22 PR

last time 10:45

still feeling under the weather a bit.. I got the good Fran breathing burn shortly thereafter though..LOL

3 rounds
21-15-9 power cleans (started with squat cleans but didn't stick with them)
42-30-18 assisted dips (Matt 40# assist, Karen 52-76# assist)
17:51

9:45 PR by almost 4:30 minutes! going for 7:30 next time

whooooohooooooo!!!!!!!!
This exercise broke me last time. My training partner made me stop because I tried to finish after pukie, but it wasn't happening. This time, I finished it!

bodyweight - 170
Substituted 3 parallel bar dips for each one ring dip

Clean - 135 x 12, 4, 7
Dip - 45, 18
Clean - 135 x 5, 5, 5
Dip - 30, 15
Clean - 135 x 5, 3, 1
Dip - 20, 10 (I was so dead, I forgot that I only needed to do 27 dips)

Time - 20:00.51
I know it's a bad time, but I'm back on track now and can't wait until next time this workout comes around.

forgot to mention, Pukie almost paid a visit during my second round of cleans after the first 5.

forgot to mention, Pukie almost paid a visit during my second round of cleans after the first 5.

WOD - 115/120/125/135/140/142/fail-145

as rx'd

6 rounds
89 pull ups total

wanna hit 100 pull ups and 7 rounds...

---This was my FAVORITE workout in a while, and is why i love Crossfit!!!!

M/23/154 GregAwu

As rx'd (arg no bumper plates, so dropping bar was not an option, always kills me):

~15:30

30m/156/70"
full squat cleans, full ROM on dips.
as rx'd. Up from #115 last time.
16:03.

m 27/6'/216
CFWU

9:33
No Rings subbed 60-45-30 dips. Not having rings really slows me down.

15ish...stopped the clock and reset it on accident.

m/19/151/5'9"

"Elizabeth"
Rx'd
21-15-9 reps of:
95 lbs clean
Bar dips

22:53

7:43 power cleans

as rx'ed

19:39 I hate squat cleans. About 4 mins slower than last time.

No rings - subbed 3x dips per ring dip (63,45,27)
Power cleans (oops)

15:46

@Lindsey

props, y'all are beasts.

24:59, NOT as rx'd

full squat cleans, ass to heels:
21 x 95 (7,7,7)
15 x 105 (5,5,5)
9 x 115 (3,3,3)
bar dips: 63, 45, 27

there's no better motivation than having to post these sissy numbers in a public forum. get it..

done Jan 30

puppy scaled

85# cleans to full squat
regular dips

9:35

29/m/62kg

90 mins Muay Thai claas followed by elizabeth.

c+j scaled to 40kg

Time 23:36

20090131 0530hrs
WOD090129: "Elizabeth": 21-15-9 reps of Clean (60kg), Ring dips
Did full cleans with 50kg, regular (chair) dips 1:1
t = 14:42 = 7:04 + 5:17 + 2:21

c&j scaled to 115
Dips scaled: 1.5 to 1 bar dips 33-23-14

22:58

Last time, c&j was 105 and dips were 1 to 1 so work was considerably more but in twice the time. Elizabeth is hard.

41/m/155
10:30

14 minutes

subbed 125lb clean and 3 to 1 dips

Lovely Elizabeth!

Haven’t done a “clean” before, so during warm-ups it took me about 10 minutes to really get the hang of the motion and to learn that the jump is what gives the bar the upwards energy (vs. pulling it up). The videos on the site are awesome reference tools!

Went light with this work-out but overall found it challenging for my level.

65 lbs and dip machine (no rings at firehouse gym)

18:31

30m/175

6:53 as rx'd (pr)

ring dips much improved

male, 36 y/o, 149#, 68"

WOD modified 95# cleans and bar dips

time: 12:51

m/28/200

21-15-9
135# squat cleans
hspu
22:23
i wasn't feeling the cleans today but i finished.

followed by a disciplinary 5k for my mediocre efforts .. jk
the 5k was fun though

M/39/175/6'

As Rx'd 10:42

Not enough effort, will do better.

subbed 95# power cleans
2x bar dips

21:30

First Elizabeth as rx'd. Just got my own rings.

WOD: 8:16 (round 1 - 3:35, 2 - 2:41, 3 - 2:00)

Cooled down with some ring push ups, abs, and stretching

Did hang cleans with 85 lbs and subbed 2 for 1 bar dips.

16:19

#737 I feel exactly the same...

Did hang cleans with 85 lbs and subbed 2 for 1 bar dips.

16:19

#737 I feel exactly the same...

Did hang cleans with 85 lbs and subbed 2 for 1 bar dips.

16:19

#737 I feel exactly the same...

Elizabeth - 13 mins

However, accomplished hanging power cleans instead of full squat clean.
Used 95 lbs
Did regular dips - not ring dips

M/25/160

full squat cleans 135#
no rings, bar dips. no need to do 2 to 1 in my mind. ring dips are really no harder for me.

approx 14 mins

Forgot to record weight for cleans on #722:
Matt: 105#
Karen: 45-55-60#

as rx'd 7:00 flat

28/M/5'10"/165

First day trying a WOD. Scaled it to 95lb and 1:1 bar dips. Did full squat cleans, but had a big time- 25:55

F/32/5'2/124

First Elizabeth, and hadn't done cleans in a while, so I started light to assure proper technique.

No timer, +/- 20:00 (including changing weight)

As px'd w/ ring dips
21 (60#)
15 (75#)
9 (85#)

Yay..caught up.

Just cleaned to shoulders...not full squat.

10:22

Aloha,

Jordan

32m/5'9/180

95lbs Squat Clean, Ring dips

18:13

Forgot to post and cleared my watch.

Still trying to get to where I was before Christmas when I blew my back. Had to reduce weight from last time to 105 (ouch) and subbed dips.

about 16:50

35/M/5'10"/175

As Rx'd
8:34

20.26

9:45

M/31/5'9"/165

As rx'd (135lbs full squat cleans).

24:33

Pretty dismal. I think I would have been a bit faster with olympic plates. I'm still using a 1" bar with many small plates that needs to be propped on axle stands so it's at about the right height. Putting the bar down slowly definitely eats time and energy.

115# squat cleans
ring dips
14:06

as rx'd
16:06

M/38/190/6'2

as rx'd

16:21. Last time 14:07

felt gassed before I started..... Might have been because I got up at 5 to respond to a structure fire.

~25min (didn't start clock until after 1st 7cleans)- some reps not completely into front squat
3X-bench dips

11:35 beat last time by 1 min. and a new PR

6:39

115lb mostly power cleans, 1:1 bar dips
21:54

135 cleans:5,5,5,5,5
dips: 10 (spent)

scaled to 110lb
did dips on parallel bars
otherwise as rx'd

21-15-9 reps of:
Clean 95lbs
2x bar dips (42-30-18)

Time 17:15

CFWUx3 (no dips rnd 2 & 3)
13:10
135 with 2 1/2 KG collars

27 / m / 5"11 / 160 lbs

11:02

regular dips

PR by 00:28

As rx'ed (squat cleans)
13:55

Subbed 2 parallel dips for every ring dip.
Otherwise as rx'd
20:18

Form could still use some improving (would've been a lot better with an adjusted weight) but I really wanted to try to tackle the rx weight.

cfwu x 2 (subbed pushups for dips)

16:20 -- very disappointing

Hanging Power Cleans 135# 21/15/9
20 Bar Dips
70 push-ups
90 total
16 minutes, no stop watch

Cashout: 2.16 miles

m/41/213

22:43- first time with ring dips

081101- 15:33 dips on chairs
080418- 25:09 45kg on Cleans Regular/dips 63,45,27

8:55 regular dips
First workout in about a week.

22/M/165

21 minutes

I started out with 135lbs and full weight bar dips, but had to quickly drop to 115lbs and 40lb assisted dips. Cleans and dips are by far my worst motions, and the dip bar and free weights are on opposite sides of the gym, so I was boned from the beginning.

sub'd push-up 3 to 1 Shoulder still no bueno. Maybe next time.

25:16

C-
95#
8:00

30-m-170

Im still unsure if , when coach says "clean" if this is your choice of clean. hang, power, (squat) clean.

last time i did this i did cleans from the ground but no squat and did it in 10:30.

today i did a full squat Clean.

14:10

2x CFWU
First 50kg cleans, but it proved to be a bit heavy for me, so ended up with 40kg cleans. the first 15 was 50kg.
07:59

clean 95lbs 21-15-9
bar dips 42-30-18 with 10 assist

The full cleans gassed me

22:23 Minutes

as rxd:

Front squat on first 7 and 25# weighted dips

8:31

MGySgt. USMC M/47/6'2"/202

As Rx'd 33:11

OooRahh CrossFit

m/30/159

as rx'd - full squat cleans

13:13

last time...13:34

f/25/5'9/137.5

scaled to 21-15-9 of 75# power cleans, bench dips

9:53

(6:55 last time with 65#)

5:10

11:24 as rxd. Form on cleans is improving, but I'm still unable to string them together.

11:51 Form getting better

Scaled Elizabeth
21-15-9 115 lb. squat cleans from the floor
15-12-9 bar dips

Rd. 1 - 7:10
Rd. 2 - 8:06
Rd. 3 - 4:42
Total - 19:58

M29/5'9/156

CFWU X 3 (no dips)

120# power clean

9:47

115# on cleans
good on ring dips
8:52

Age 53/BW 240# "subbed untimed SA Inclines @ 55# (21/15/9 per side) and bench dips (21/15/9).

"Elizabeth"

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

17:24
-----------------------
Compare to 081026

27:00

Clean squats with 135
Dips 3:1 for ring dips

Felt terrible but got 20:40 which is a PR by 23 seconds

14:38

OK, so I subbed pretty much everything

Did power cleans at 40kg
Did bench dips - 2 times the recommended number

21 40kg PC
42 dips
15 40kg PC
30 dips
9 40kg PC
18 dips

10.14

Finished off with some light reps on bench - 3x10x60kg then my first GHD situps (half movement) 12, 8, 6 reps and then 3 sets of 15 knee raises

did bar dips, did 95# the first set, and had to drop to 65# for the last two.

19:20

RX'd squat cleans
Sta 7 day after rest day
7:24 pr

M/36/148

@ work, 1st time doing Elizabeth as rx'd, 11:31

Last time 125#, 14:44

7.42 as rx'd pr.
Should have been lower. Battling a cold, struggled geting to gym

John was 12.11

20/m/6'2"/195 lbs

As Rx'd:
14:47

32/m/6'2"/205

As Rx'd:
11:58

Between rounds 2 and 3 I had to get my 2 year old from the house and into the garage with me, lost about a minute.

Phil 4:13

13' as rx'd

as rx'd

8:47

28/m/285

as rx'd: 5:58 (PR)

12:38

first time, so PB!

only used 95 lbs.
did 2x bar dips

40:17

Oops, that was my partner w/ power cleans
16' as rx'd w/ squat cleans

Taylor 18:53
Matt ( 65lb Clean ) 25:00

25/5'9"/195

sub 1 ring dip x 3 reg dips

25 mins

30M/5'6"/163#

First time as Rx'd: 16:30

Lower back was the limiting factor. It seems to tighten up quite often now-a-days. Might need to seek some PT to loosen things up.

Squat clean 70 lbs.
regular dips 110 lb. assist
12-9-6
12:59

As rx'd - 16:35

35/M/6'2/195

37/m/5'10"/185

Sub'd par dips for rings.

6:57

6'4''/19/190

135# cleans 21-15-9
42-30-18 bar dips

about 25 mins

as rxed

9:47

m/22/220

21/12/6
subbed 110# cleans
regular dips

12:30

scaled 120

29:00

Krav prep for test on Sat

Have to skip this WOD, Brachialis injured and can't do cleans right now.

M/36/5'8/159

14:45 w/3x dips for ring dips

Made this up yesterday.

CFWU (MUs instead of PUs/dips, GHD SUs)

As RX'd: 15:17

Squat cleans for the first 32 reps. Fatigued more quickly during the cleans than I had expected. Slow time, but pushed hard and will be sub-14 next time.

Thanks again to Debell for the tips as well as the motivation.

Take care!

24/m/5'11"/170

Scaled to:
21-15-9 reps of:
Hang Power Clean, 75 pounds
Bar dips

9:03

#135 full squat cleans
regular dips
28:10

27 yom 6'2" 160#

Pre: Warmup x2 x12 (pullups, 65#SP, back extensions, GHD situps x1, pushups, squats)
Hang Clean 95# x5 x2

WOD as rx'd:

22:14

Cleans broken up into sets of three and two and performed ATA. I still am doing the "pseudo-clean" which is a power clean into a front squat. I need more work on those cleans.

Post: 500m row cool down 2:08

47/185/m
Sub'd
Regular dips
12:38
PR by almost 5 minutes sweet

3 rds for time:
21-15-9
135# clean
*15-12-9
handstand pushups

lost form on 1 of the reps which lost some time!
*shoulder hurting me on the ring dips!

16:13 14:41(pr)

@thegym

14:13 (new PR!)

m/36/6'4"/97kg

8:21

Need to work on squat cleans.

May have to scale back weight.

13:49 with 95 lbs.

Mistakenly did hang cleans (115 lbs.)
Sub'd regular dips x 2.

as rx'd: 2:1 bar dips

18:28 (19:12 prev.)

really worked on deep squat cleans today. those are brutal and humbling. perfect sweat angel on the floor afterwards!

Crossfit warmup followed by Elizabeth as Rx'd. I think this is the first time that I used 135lbs (60kgs actually)

23:36

I broke the sets of everything but stayed on it.

whoops not exactly right on my last posting. I did Elizabeth but substituted 3 x dips = 1 ring dip so that would be
21 60kg cleans 63 dips
15 45
9 27

Squat Cleans at 95#:

Form is getting better.

17:19

95# mix power and squat cleans
2X bar dips..limiting factor
28:59

50k powercleans. Ring Dips as req'd

8:17mins (last time 9:52)

used 115#

16:15, beauty.

used 115

15:00? lost track of time

m/23/150

CFWU
090205 - 12:56
081102 - 10:53
080513 - 12:19
Still not 100% after bought with flu.
M/48/182#/72"

9:16

M/46/160

"Elizabeth" -- modified BrandX-Pack:

21-15-9 reps of:

Clean: 95 lbs
Bar Dips @ 2:1 ratio

15:38

21-15-9 reps of:

Clean: 135 lbs
Bar Dips @ 3:1 ratio

21:25

as rx'd:

Time: 13:16 (PR by about 1 min)

Took it conservative w/ the full squat cleans & metal plates. Do-wins helped. 135 is still heavy-ish for me to rep out.

Modified
21-15-9
95# HPC
Air squats
Push ups

7:54

115# Cleans
13:08

32M/72/186#

10.58

95# & bar dips

CFWUx3
-sub'd 115-lb cleans
-sub'd 63-45-27 reg dips (90-lb assist - same as last time)
22:18 (23:08 last time; 18:54PR)

Still not getting the dip properly, scaled to 110lbs

13:13

m/35/5'9/176

CFWU - 3. 6 dips 1st round. 12 pushups instead of dips next 2 rounds. Superman. Burgener.

9:13-Pr
Cleans not quite as consistent as hoped. Not a good jump.
Dips: 17+4, 8+3+2+2, 5+2+2
Not bad overall for being under the weather.
10/26: 9:30
5/6: 9:37
4/17: 12:02

41/M

9:18

2-to-1 bar dips

16:49 ouch

19:30
every other powerclean

M/60/179/5'10"

Cleans with 55 lbs -- not pretty -- I am not flexible enough to actually jump under the bar.

No rings or parallel bars. Did chair dips
65/45/30

Did not know I was supposed to time the exercise.

About 12-15 mins???

as rx'd:

18.14

EJ

M/35/170
8:53 SUBBED POWER CLEAN

EJ

33 yom 212 lbs.

Did first round of 21 cleans in 8 min then 21 dips. Made it to 5 more cleans and ran out of time. Total time was 12 min and change. Maybe I'll scale to 115 next time.

27:00

115

63 45 27 bar dips

No stop watch, but the time was pretty good. afew short rests, but solid, no rings, so used regular dip bar in gym.

30/m/165/5'6"
14:46 pneumonia is awesome....
good form on all PC this time

at rx

8:39

mods: 105 lb. cleans and 4x Gravitron dips level 5.

41 min.

44/m/166

As Rx

9:54

sore and have been pushing hard, still a minute and a half off PR a year ago, don't quite understand

stretch wu
wod
sub'd 125# power cleans
11:58

16:01
Did 45 cleans then 45 dips due to globo gym equipment being used.

M/31/6'/174

13'02" @rx

Matt - regular dips 14:18
Rachel - olympic bar and reg. dips 14:00

35m185

24:30

36f122, 55#
14.0

Tom 95#
??

5:36....

A new PR.

33/m/215/6'5"

6:58 but with power cleans.

M/39/175/6'

As Rx'd 6:07 PR

first day trying crossfit, lets see how it goes!

26/M/160/6'

110 pound clean

9:26

M/35/172/5'9"

10:30 @rx

Rx
9:20

M/25/190

3:20
Bar Dips
Next time i'm going to duble up on the dips

Elizabeth scaled to 94# SC
8:55