April 30, 2009
21-15-9 reps of:
Clean 135 pounds
Post time to comments.
Compare to 090129.
"CrossFit Risk Retention Group" by CrossFit by Overload - video [wmv] [mov]
"Wheel Analogy", CrossFit Running Certification by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]
Posted by lauren at April 30, 2009 5:00 PM
Loving the early posts. Keep them coming
Oh damn!!!! My nemesís!!! Last time i didn't fall i hope this time either...
BIG hugs to the FRAT you are simply the best of the best...kisses to Pony you are amazing!!!
Thanks so much for the early post!
I don't have access to rings. I know some people have substituted three regular dips for 1 ring dips. Is that accurate? Don't know If I can pull that off. Are ring dips three times as hard? I would think because of the stabalizing involved.
Woohoo, going to try to do it as Rx'd, although the dips just might about kill me :-)
cool ,looking to do cleans as i've been gettin carried away tryin to improve snatch technique,hope my cleans are still up to scratch.this will hurt,but in a good way !
Thank you for another early post.
Really appreciate the early post!
I'm about a month and a half into Crossfit and I can't say enough about the whole operation. The WOD's are amazing, the thought and planning that goes into their construction is more substantial than I have ever encountered anywhere else, the demo videos and FAQ sections aid in showing the ropes to those who are new to Crossfit, and the Crossfit Journal is very informative and explanitory. I hope this continues for many years to come, thank you sincerely to everyone who makes it possible!
Wow...really early post...those of us on the East Coast really appreciate it!
Love the early post. Helps me plan for tomorrow.
Ring dips have torn my arms up! Bring on the leather skin.
I just broke one of my Soldiers doing dips(he only got to ten, it was some kind of freak accident), today. This is going to suck!!!
Oh man, I'm still wrecked from the ring dips from the other day. Love the early post.
Also loving the early post!
Not sure my hemorroid will be healed in time. If not, I'll do power cleans but will set the bar to 165.
Will see ... and feel ... tomorrow !
# 18- Godspeed Tou. wow, i think i would rather get rhabdo than hemorrhoids.
I would personally express my support for the RRG. As a physician, I am unfortunately on the front lines of predatory lawsuits every single day I go to work. This is particularly true with my specialty of neurosurgery. My advise would be to protect yourself and continue to do what is your passion, which for me is neurosurgery and crossfit!!!
Great Video by CrossFit Overload on the RRG. When Coach G presented this at the Affiliate Gathering I was ready to sign up. Really a $1,000 dollars is a drop in the bucket to what CrossFit has done for me, my wife, my job, my family, my friends and the members who come through our doors. If you are an affiliate owner/Level I Trainer this is in your best interest. Coach has made an awesome community, help protect yourselves and help protect this community.
Tou! pobrecito LOL
I told myself I was going to rest for the barbell cert this weekend at GFCM... man its going to be hard to NOT do this.... I really like cleans! I used to be afraid of them, and I think I still get a little wigged out when they're heavy, but I love workin' on 'em just the same.
oooooh! and 4, that's right! count 'em 4 chin ups in a row yesterday! join me girls, in doin' the happy dance!
every day, in every way,
I am getting better
thank you again for the early post!!! I have been waiting for this or fran!!!
Always has been and always will be My Favorite Girl!!!
Wow, super early post for the WOD, but as promised here I am back in action for the explanations!
First allow me to say, most questions can be answered through the FAQ section of the mainsite. Please take the time to read through them if you are just getting started here. It is worthwhile and will answer most questions you may have in the future as well.
Secondly, if just by looking at this WOD you are like, "Yeah...no way.." do not lose hope! Go to the mainsite once again, hover your mouse over the "Start Here" tab, and click on "Brand X Scaled Workouts" from the drop down menu. They have excellent scaling for all levels. There is no shame in scaling (especially if you're new!!).
So for the explanation:
We have the classic "21-15-9" rep scheme. This simply means you must do 21 Cleans, 21 Ring Dips, 15 CL, 15 RD, 9/9...then you are done (for time).
Some people always tend to ask "What's a Clean?" or "What type of Clean?". For this my simple answer is taking the weight from the ground with rapid extension of the hips and SPEED THROUGH THE MIDDLE (props to Coach Burgener!) and dropping below the weight in order to receive the load on the shoulders in a front squat position. Come to full standing position, that is one.
Ring Dips...typically the standard that i know of and use personally is going hands into armpits and full lock out on top for range of motion. If you have no rings, order some now...otherwise you'll be doomed to forever do the 3 regular dips to 1 ring dip sub ratio. That's a ball buster and you don't want that. Plus rings are way more fun.
If you need videos of either of these things, you can be rest assured that they can be found in the "Exercise & Demos" section of the site. Make use of the "Find" function on your computer by pressing Ctrl+F or Apple+F and typing in the subject matter of your choice. Quick and easy way to search :)
Hope that covers most of the bases for Elizabeth! Good luck to you all and welcome to another lovely day of Crossfit!
Thanks so much for the early post!
Good Job Strong Lil Pony! I am one of the girl's at 5 deadhang chin-ups! It took me over a year to get those and I am not able to do anymore at this time, maybe we can move up together! I don't post often but I read this board a couple times a week.
more dips lol... i like it!
that goes for early posts as well
oh man....just did "Fran" today and pr'd w/ 4:33...now my worst enemy...squat cleans....ouch. I suck so bad at these...gotta get some though!
I like the early post.
I kind of also miss them being late though. When I wake up in the middle of the night I enjoy finding out what the next day will bring and put myself back to sleep by figuring out how I will survive it.
Get to use my new rings twice in one week! Should be a fun one!
LOL- more dips! I cannot even brush my teeth tonight without cringing. Actually, still so sore all over, I can't do anything- open a door, get in the car,etc- without cringing ;)
#30 SSqt B. MCAS Miramar...today "Fran" and tomorrow "Elizabeth"!!! OUCH!!! That hurts just to think about it...i'll have nightmares about squat cleans!!
I have been doing Crossfit since April 4th and I wanted to say that your posts on here offering the information you do is an AWESOME service. Great attitude and mindset!
PONY: Happy Dancin with ya! Great job:)
Elizabeth always wrecks me but I've been dyin for some cleans... can't wait for tomorrow!
Yea....should I do something else?
Or just suck it up...:)??
The last time this one came up I injured my knee and is still not back to where it was... I really miss doing cleans
SSqt hit"Elizabeth" dude!!
its 0500 and i just got off guard. im hoping to get a good 5-6 hours of sleep then Elizabeth is all mine! cant wait. good night..err..good morning?
did not have rings for dips
total time: 8:08
xorosho... i love ring dips.
Eric: Thanks again for taking on the noob instructor role this month, you're doing great.
Pony: Now you're getting barbell certified too? Dang, you and Eric are gonna have to teach me a thing or two when you get out here to Cali! I've got some catching up to do.
Tou: Take it easy on those hemorroids, ouch!
s'more: Nice to see you back in full frontal hugging form my friend!
I'm getting excited about the Nor Cal qualifiers this weekend, too bad I'm driving out there alone. Anyone want to join me? I'm in Modesto, send me an email.
Herm and Cookie: Can't wait to meet you guys!
Freddy C: Where the heck is my t-shirt?
Long live the FRAT!
"By the way, something tells me that ring dips will be a big part of this year's Crossfit Games."
Comment #178 - Posted by: Herm @ CF Los Altos, CA at April 27, 2009 10:42 AM
Ring dips again... :)
Man...my front delts are still killing me. ahhhh..
I am an affiliate. I rarely post, but I think the RRG is very important and needs to be funded. I am a small, part-time garage gym affiliate and a fairly early adopter of CrossFit. I purchased my share in the RRG the day it was announced. $1000 was not easy to come up with but I thought it was important enough that I purchased the first day. In fact, I would be interested in purchasing additional shares. CrossFit insuring Crossfit...this is a no-brainer in my humble opinion.
I want to say thanks to CrossFit by Overlord for another great video.
The CrossFit Risk Retention Group needs our support. When I go to the RRG webpage, I am shocked at how short the list of affiliates and trainers is that have contributed to the capital. We all come up with money for CrossFit certs, we need to come up with the money to fund the RRG.
The video brought up the importance of buying in not just at the affiliate but also as individual trainers. My husband and I bought in on day 1 because we want to support the community and protect CrossFit.
We need to make this investment in our CrossFit community so that CrossFit can be around for decades to come. All of us have been positively impacted by CrossFit and we are passionate about continuing to share CrossFit and help others. Lets put the RRG in place so that this can continue no matter what.
If you weren't paying attention in the Makimba Mimms case, the jury decided in favor of Mr. Mimms upwards to the tune of $300,000. Although this lawsuit was not against a "CrossFit" affiliate the attack is out there. What damages one affiliate of CrossFit damages us all, lets protect ourselves from these type of lawsuits.
I agree with #34 Lee Hoy. I've been crossfitting for 3 months and have been a silent observer up to this point. Your comment the other day about not being ashamed of times for us newbies helped. And thanks for all the newbie explanations (even though my own affiliate gym does a great job).
Pony - BIG UPS on the chin ups!!!! Yay! If i had two good feet I'd cabbage patch for ya "go, pony, go, pony, go pony!" lol! Herm - me thinks you are onto something with the ring dips. S'more&Eric - big fat frat hugs PB&J - see you Saturday :)
I do not understand how the Pose method of running has made it into the Crossfit program. I have watched video after video of the worlds best runners and none of them pull their feet up after they land. However, all of them push to fullor almost full extension then bring the leg back with a high foot. Where the Pose is correct is when it talks about landing under your center of mass and leaning slightly forward but by pulling your foot up you are losing the most important part of forward propulsion, the push! You have to push and push hard if you want to run fast, bottom line.
Crossfit has always strived to teach proper technique in everything we do, the Pose method of running is not and should not be taught as the running method of choice for Crossfit, it is mediocre at best. Just watch any elite runner and see if they are running a Pose method and there is your answer.
Thanks for the moto!
SSqt dude i can't squat so well due a birth problem my legs are my handycap but the fact is that we HAVE to squat bro!!! If i can do it you can do it BETTER...big hugs bro hit those cleans hard!!!
Have any of you or your clients ever suffer from Global Transient Amnesia?
My wife trained a client yesterday and had a bout of amnesia at the conclusion of the training session. Dr. said that it can be triggered by either pshychological or physical stress.
Eric Gohl, Rookie, PB, s'more, anyone else:
Is kipping allowed and/or recommended on bar dips?
are these hang cleans? or full power cleans?
wow, heck of a first day on CF...i'm pretty sure I'll be scaling this one back to a noob workout.
but I'm still psyched!
1st time CFER my buddy and I...gotta say totaly underestimated the WOD. But I loved every minute of it. I am SSGT in the AirForce and there PT test is a joke compared to this. I wont post time, no point it was horrible. This is my new favorite thing to do... I am out.
LETS GET IT!!!
If I'm not mistaken, most runners don't practice any technique at all except just running and more running. They might get faster because they train (just like someone who trains dead hang pullups can probably do more dead hang pullups than those of us who kip--but that doesn't make them more efficient).
The purpose of Pose is to run more efficiently and to reduce injury. I don't have the stat but I think it's something like 75% of runners (maybe more) injure themeselves and it's been proven that the Pose method reduces injuries.
At least that's what I understand.
Stephen yes bro perform with kipping reemémber that you have to sub 3 bar dips for 1 ring dip so there are a lot of dips waiting for you also this ús a met-con so you HAVE to go really fast forget the isolate sentation...kip!!! Met-con bro met-con
And KFlynn "clean" aka squat clean you could hit power cleans buy squat cleans REALLY WORKS!!! Take the worth of that squat cleans!!!
ring dips with band (scaled) it is
repose or chi it is bio mechanically sound !!!!
so #51 you saying it ok to bear weight in biomechanically incorrect way? knee foot leg not in alignmnet with body? how bout deadlifting with curved back? squatting on smith machine?
look at elite sprinters.
not ALL elite runners are heel strikers!
foot strike under body not in front!!
pose/chi never said no push
#51 surely you jest!!!!!!!!
Kevin #51: Hey man, a couple of years ago you weren't doing something like CrossFit... few of us were and yet here we are in a program that started with very little Professional Athlete recognition... don't not do something because someone in a cool t-shirt isn't doing it, the pros aren't always the best informed. Try it for yourself and experiment. For what it's worth, runners don't Zone or Paleo for the most part either.
With regards to the RRG:
A lot of affiliates that haven't signed up yet may not know this, but at least one of (and with likely more to follow) the popular insurance carriers for CrossFit gyms will no longer grant policies starting very soon. If others follow suit then you will not be able to find insurance. This is bad not only because it leaves you exposed, but check your licensing agreements... yep, there it is, must provide sufficient insurance and name CrossFit Inc. as additional insured. Want to run a CF Kids program you say... hmmm. Oh, there it is again, bunch of carriers dropping CrossFit affiliates because they run a kids program.
By the way, even those carriers that are giving insurance to affiliates are well within their rights to provide exclusions to your coverage. "yeah, sure we'll insure you!" "you gave someone rhabdo! we don't cover that." Even now, check your policy to make sure you aren't exposed. You are, wether you like it or not, business people. I know that you love to train people, but you can't do it if someone takes all of your equipment because you couldn't find a policy and had to declare bankruptcy.
I hate to be doom and gloom, I really do. I hate to have to convince people using seemingly emotional arguments, but this is a real and pragmatic perspective. If you are an affiliate you need to educate yourself right now and decide if this is what you want. If you have signed up, you need to contact other affiliates who are not signed up and explain to them what is at stake.
Kyle a bro i hope so!! I love "Diane" but i think Coach will send us something diferent i thing L-pullups/handstand push-ups
Kyle a perhabs "Nate" or "Daniel" it's been a long time since those heroes
Elizabeth is one of my favorites ever.
Painfull, really painfull but fun as hell!!!!
Love for the frat
Thanks for SUPORT MY BROTHER S'MORE he's a great person, my best fiend and a pasionate crossfiter
FRAT YOU ROCKS.
Pony thanks for the gifts for s'morelle!!!!!
bad english rule
see ya bros and sis
My pecs are still sore from Monday!! Hopefully a good nights rest will make it all better.
Now that's because i love my brother!!! He is the best Carlox my brother share each and every second with you is a treasure...i know some people in here hate this kind of things but i love my brother
#51 POSE running? After playing Rugby for 13 years and having two knee operations I was unable to run for any distance or speed without having knee pain or swelling. I was doomed to an elliptical. BUT, After I learned about the POSE technique I am able to run everyday with no knee swelling or pain. Keep an open mind, try new things, it may work for some and not for others, that is what this is all about.... Developing the human body with form and function!!!
ADDING MULTI-DIRECTIONAL/DYNAMIC WORKOUTS TO CROSSFIT.
I loved the interview with Welbourn. I have struggled to find a way to use crossfit in tandem with my sport. As Welbourn points out, when you play a sport, you know the day you need to be 100%. The main site doesn't work too well if the day before a game a workout like Linda shows up.
Also, in most sports you need more dynamic movements, which Crossfit lacks. So even though I would love to follow the main site, I usually can't. I have to do days with ladder workouts, skills, hurdles, cones, throws, etc.
Is there going to be (or maybe there already is) a crossfit site which has sports oriented workouts? That would be the greatest.
Excellent info as always brother!
Good post. I've always felt that relying on someone else for my personal protection is not the best plan. I look at the RRG as self defense for my business.
cleans are the love of my crossfit life,ring dips are my mistress.Get ready for a pretty sick time from me tomorrow!!!!
#61- Took a look at the video of a 100 meter sprinter. I agree with the Pose that the foot strike should land under the center of mass, I stated that in my original post. If you take a look at the video you posted, the "push-off" of all of the sprinters is intense and powerful. This is where I think the Pose is missing in technique. You cannot focus on lifting the foot to your glutes as soon as your foot hits the ground, you must not forget how important the push-off is and if you are looking to improve your speed in running (any distance) then this is where it is going to happen, not by lifting your foot to your ass as soon as it hits the ground, relying on "falling" to propel you forward. Take a look at some of the best runners in the world and tell me what you think of their form..
Again, I am not saying Pose is bad, its just not the best technique for running, it only teaches the first half of running and it seems most people are forgetting where speed actually comes from.
#62- I have been doing crossfit since 2002 and I found Pose before that, and I did try it. I think it could be used for running drills and it is great at enforcing the importance of landing under your center of mass....but you have to push if you want to get faster and you need to build those muscles to do it. If all you ever do is go out and run Pose, lifting your foot towards your butt you will never be comfortable running fast.
#70- I am guessing improving placement of your foot at landing is where your improved running came from, which is great and it is an important part of running well. But to stop there and say that is it is doing you and the sport of running and injustice.
Not here to blast on Pose but it just teaches bad runners to be mediocre, which is fine if that is all you are looking for. I just think crossfit is here to teach the "best" method/technique of any/each sport and I think Pose is not the best method to do that, thats all. Just try pushing off next time you go for a run,thats all I am asking..haha.
Kevin--Pose running goals make a person a more efficient runner by working with the laws of nature and reduces injury rates. 85% of runners get injured each year. Pose looks running as a skill (which is how CrossFit looks at all movements as a skill), and addresses the reason for injury coming from the movement pattern not from environmental issues such as running surface, weather, body structure, or overtraining which is often the reasons given for injury. If there is not a recognized standard there is no way to identify errors. Pose defines a standard for running which then allows for mistakes or errors in technique to be defined and corrected. There are examples of elite runners who pull their foot straight up and don’t push out the back or push off.
I already posted this on the Affiliates Blog a couple of days ago, but I want as many CrossFit trainers as possible to see it and think and understand how important it is to join the RRG and make it happen. Many have complained they don't have the money to do it. But you DO.
This is one of those times when you figure out some crazy ways to come up with $1000 because you just simply CANNOT live without that THING.
There are times in all of our lives when we had to have that THING, and we found a way to make it happen. This is that THING. If you don't realize it now, you will later, but hopefully it won't be because you were wishing you had realized it when the opportunity was there.
If you really really want something, how do you get it? You put all or part of it on a credit card, you ask for help from friends or family, and you make the small payments back to them over the course of the next few months. You don't buy groceries for a couple of weeks or a month but instead eat all the shit that has been sitting in your cupboards and in the back of your freezer. You wanted to clean that stuff out anyway, right?
You have a garage sale and sell crap out of your closet and your garage. You don't buy latte's or have your hair cut or do your nails or buy that pair of lifting shoes you have been saving for. No Lululemon cute pants for a few more months. No new equipment for the gym - your clients can go another few months without it -get creative with rocks and logs or something instead. Take up a donation from your clients. Even $5-$10 from each of them would get you a chunk of change, and it benefits the gym and trainer they love so much. Walk or ride your bike to save money on gas -even if for only one month. This is the time you cut all soda and bread out of your diet and put all those pennies toward paying your credit card or your mom back. All that little stuff adds up quick.
More quickly than you likely realize, you will have $1000.
You put all of those little bits of money together so you can buy that THING. That THING that will save your ass on a really bad day, and if that really bad day never comes, lucky you. But that is what insurance is all about. Pay for it so you never have to use it.
used power straps for cleans
9:14. 95#, bands on ring dips.
28 female 74" 173#
great!!! those early post really help out alot!!! thanks Coach
12:54 - First time for Elizabeth
Try www.crossfitfootball.com There are some brutal WODs with a nice focus on power.
52kg (115#) squat clean
12:17 (PR by 26 seconds, last time 13:30)
Nice full ROM squat cleans and deep ringdips.
subbed 2 bar dips per ring dip
Elizabeth (BrandX Buttercup)
Clean 45#, 15/12/9
Bench Dips, 23/18/14
Total time 22:03
as rx'd 33.59. about 90 seconds slower than last time; i had mma last night, and i did 100kg deadlift tabata after my wod day before yday so i was pleased just to finish. brutal workout.
21 95# Clean
42 Bench Dips
15 95# Clean
30 Bench Dips
9 95# Cleans
18 Bench Dips
10 bench assist pullup
15 back ext (roman chair)
15 situp (roman chair)
10 OH squat
parallel bar dips 1:1
set 1 9:30
set 2 16:07
set 3 19:30
I'm glad I used light weight. I never cid squat clean before. I think I got the hang of it somewhat by the end.. I know they were ugly..
Showing a friend of mine how to do assisted hand stand push ups today in the gym. Luckily the free weights area was quiet, so i kicked up into a hand stand and my buddy Ray grabs my legs and lifts me upside down.
So far so good, well not actually! In Ray's eagerness to grab me tight and lift me up he manages to pull my tracksuit pants down around my ankles, so im now upside down, pants around my ankles shouting at Ray to let me the F$!k down!
He lets go and i collapse into a heap on the floor frantically pulling my pants back up before anyone sees me.
Last time i try HSPU's on the rings!
P.s My boxers stayed on!
37kg (BrandX scaling advised Power Cleans), bar dips.
Last time - with full Squat Cleans - was 18'25".
Next time I'll definitely have to do full Squat Cleans again, and see if there's still a significant time improvement.
As rx'd 8:49. Beat my old time by 1:40. Getting better still need to work on squats.
95# full rom squat cleans
11:24 two min. faster than last time
first attempt as this is my first week following main page, have been using the prinipal on and off for 3 years or so with others. GREAT FUN I LOVE THE PAIN!!
21-15-9 reps of:
Squat Clean 135 pounds
Day 44 of my burpee challenge
BrandX hybrid scaling...
95# cleans - 15, 12, 9
bar dips - 30, 24, 18
My heart was racing from about the 4th rep of the first set...I've never felt anything like that before. It was awesome.
I've got a LONG way to go from here, and nowhere but up, really. Best 10 minutes in the gym I've ever spent.
9:30 PR by 24 seconds! (should have been high 8's)
115# (actually did squat cleans instead of power cleans)
These WOD's are killing me lol, I don't have time on the weekends anymore, with sports and all (love the summer time), so I've been playing catch up all week, no rest and just doing the WOD's till i catch up, like today I am back with you guys and I am gonna die, haha....lets do it!
Hows my frat doing? Miss ya guys and I see S'more was talking about not posting any more, oh boy would you have a long line of guys and gals ready to come down there and beat you up Xfit style! :) Jakers would have to fight me off to be first through the door!! Good to see everyone is doing well and stay healthy!
Oh and to the beautiful ladies, I be missing your hugs too, I mean come on, what other inspiration do I need ;)
21 x 95lbs
15 x 95lbs
9 x 105lbs
No time kept; coaching and mentoring others through this workout.
Well, that sucked...
Time = 18:07
I am still doing a piss poor job from the second pull through trasition in getting my ass down in the hole to receive the bar. I am receiving about five inches higher than I should and making soft catches. Also, when trying to get my knees out, I often wind up pointing my toes out at about a 45 degree angle and losing a heck of alot of power coming up in the front squat. I know I am just being a wuss about pulling myself under the bar under a load, and will just need to keep working the drills. October Oly cert in Alexandria,Va is already on my calender.
as Rx'd 11:40
First time on rings (well worth the $ already)- a lot of work but awesome and way better than 3-1 dip sub.
Spin class, brutal. I stated this workout, but my legs no longer worked. Probably do it tomorrow.
The RRG is a must have in my opinion. As a practicing chiropractor we must have malpractice insurance. Many years ago the private insurance industry moved towards quick settlements to close cases quickly and not bother fighting claims. The result in Canada was the creation of self insurer for the profession, created by and owned by the profession. Membership is not required but the overwhelming majority are members because they are protected by those who give a damn about the outcome not just profits. I see the RRG the same way and look forward to when it has an international arm to cover us in Canada too.
Rx'd with weight 95lbs. WOOHOO!! First time
Ring dips kept right toe on floor I can do ring dips just not that many reps!
All my dips were in sets of 3-5
21:36 Full ROM on everything
My time isn't great but I will take it!
Scaled to Pack -
100 lbs from deadlift no catch in the squat
Couldn't do double the dips - chest still so sore from Mondays WOD
Had to cash out on a gravitron to get the rest of the dips...
1 to 1 Dips instead of ring dips
13:38 (PR by 2:25)
I have looked through the comments and didn't find an answer. There are no rings at my gym and I am can't dips; yet. Hoping to get there one day. Can somebody recommend something.
48/male/6'/199/week 25 CF/week 5 Recon Ron
did Recon Ron 26 chin ups
Elizabeth (struggling with it as rx'd so did:)
12 cleans 135lbs.
12 ring dips
12 cleans 135lbs.
12 ring dips
21 cleans 95 lbs.
21 ring dip w/1 band assist 18:40
subbed bar dips for ring dips (probably not sufficient, call it a scale down)
gotta get some rings!
Hey Vernie can you do dips off the side of a box or bench with feet on floor?
If there was to be Max lifts in the games what does everyone think about using the Siff Coefficient (weight formula)?
Personally I think that this idea doesn’t make sense given a 250lb guy will have a harder time with most other aspects of his Crossfit workouts (examples: Pull-ups, running, Dips, HSPU's, etc). If there is a max lift there should be no weight calculation or else there should be weight classes throughout crossfit.
what can i sub for the cleans i only got one good hand so should i do one armed kettlebell cleans?
Did hang cleans instead of normal cleans
What about bench dips?
Go to the side of the bench and put your hands down on it's edge (palms facing away). You can also elevate your feet by putting them on an adjacent bench to increase difficulty. Or you can place the feet straight out in front of you, or additionally even do a "bent knee" dip to make it easier. All you have to do then is mimic the dipping motion and you're set!
#117 Vernie- sit on a bench. Place hands on said bench. Straighten out your legs and put a chair under your feet. Do bench dips. Start out @ 2:1, and if its too hard, go 1:1.
Nice work this month on the Noobie posts!
Who's got next?
scaled to 15-12-9 , did rx'd weight. 15:01
Another comment regarding the RRG?
What does CrossFit need to do to get you to buy in, sell T-shirts?
I easily have $200 worth of CrossFit shirts in my wardrobe now and the RRG is MUCH more important than a cool shirt.
Please affiliates and trainers, don't wait, pony up and support the RRG.
stats from http://www.logsitall.com/crossfit:
Many Elizabeth times logged - so pretty good data.
Median All: 10:53
Median Women: 12:25
photos and live age brackets on home page - more data is always better - to log your times visit http://www.logsitall.com/crossfit
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
 Megan Maclellan 4 mins 34 secs F 23 145 Crossfit PEI
 Beth Spearman 5 mins 23 secs F 28 140
 Tanya Hamilton 7 mins 13 secs F 26 180 ISC/UVic
 Kristan Clever 7 mins 48 secs F 27 130 CrossFit North Hollywood
 Elaine Polito 8 mins 24 secs F 48 158 CrossFit New England
 Heather Keenan 8 mins 36 secs F 33 128 CrossFit New England
 Michele Vieux PhotoSend a message to this member 8 mins 54 secs F 31 145 Invictus
 Ruth Yu Photo 9 mins 45 secs F 32 133 Crossfit Southbay
 Laura DeMarco 9 mins 49 secs F 34 150 CrossFit Rx
 Miranda Oldroyd Photo 10 mins 11 secs F 27 135 CrossFit 801
47m, 205#, 6'0"
elizabeth as rx: 13:55, pr by 4 minutes
I am attributing this improvement to a recently complete CF strength bias cycle.
One of the things I really like about these high rep workouts is that I sometimes notice that I have "accidently" done something more efficiently. Today, I felt myself really aggressively pulling myself under the bar during the catch. I needed to do that because of the fatigue setting in and it was a really cool feeling. I really like how these kind of Crossfit workouts "trick" us into that kind of technical improvement. Anyone else notice this sort of thing, too?
first 21 dips (no rings) unassisted
remaining dips 50lbs of assist
Did parallel bar dips instead of ring dips.
11:45 (sort of PR)
40-kg power clean
No rings allowed at my GloboGym by decree of Penn State's (anti)fitness center managers. Faster than my previous Elizabeths by a couple of minutes, but a couple of those involved ring dips. I have narrow shoulders, so I wouldn't rate ring dips as being twice as hard as bar dips.
Why I keep a WOD log: last night I saw that the WOD was Elizabeth and wondered if I'd ever done it before. Maybe once, I thought. Looked at the log and realized I'd done it 4 times already. Doh.
Warmup: some light front squats and full clean practise.
Scaled WOD to 40kg power cleans and negative dips on the rings. Stopwatch screwed up during the workout so I have no idea how long it took, between 15-20 mins if I watched the clock on the wall properly.
Cooldown: some inverted hang pullup and back lever attempts.
Still taking it easy on the knee, so instead:
JT as rx'd
9:06 (PR by 2:42 from 3/15!!)
19.01 (160 bpm avg)
85 lbs clean
-60, -50, -40 on gravitron dips.
Watching a bunch of Burgener videos last night made this an entirely different workout. I think I was trying to do speedy curls rather than cleans before.
subbed reg dips for ring dips
+ 24 lb weight vest
CFWU x 2 (w/o dips)
75# squat cleans
bar dips w/ no assistance, but I didn't double or triple the number - just kept it at 21-15-9.
(approx, had to wait to do last rd of dips, so I adjusted a bit)
Subbed 5 bench dips for 1 ring dip.
21 135# cleans
105 bench dips
15 115# cleans
75 bench dips
9 115# cleans
45 bench dips
Then did extra
5 135# cleans
25 bench dips
3 135# cleans
3 135# cleans
Finally getting back to working out after the Dirty South Regional Qualifiers...
95# full squat cleans
7:52 (almost a 2 min. PR)
dips 3 rounds each
5:56 scaled to #105. Over 4 minutes better than last time with heavier weight.
95# cleans otherwise as rx'd
I have quickly figured out that anytime there is a power lift for time, I will be slow. No bumper plates for me and I have to set down nice and easy.
I want to do this as Rx'd so bad, but with no bumper plates and my extreme slowness I'd be afraid I'd never finish in under 30 min haha.
Scaled to 95, did assisted ring dips. 18ish(messed up watch). I'm new to crossfit and the WOD with the sumo dead lift high pulls was my first workout, I started calling dinosaurs in the gravel 5 mins after finishing and I think I'm hooked. Daddy's coming home from Iraq in better shape than he left!
95lbs and jumping ring dips. Normally I would have scaled the weight, but I decided to go full girl weight today no matter how long it took!
#149 - I hear you on that one...I'll definitely be a different man after this tour. Today was my very first CF workout, and I'm feeling it. It's a good pain, though.
6:42 RX! PR!!!!
as RX'd 9:31
5m07s (PR) *power cleans @ 135lbs*
9m30s (power cleans @ 135 lbs)
GOOD TIMES AS RX'D
Subbed 2 bar dips for 1 ring dip
I dropped the bar on my shins, god that hurt.
95# full squat clean
Beat January time by 40 seconds.
snatches one day, then high pulls and ring dips, then max effort shoulder presses, now more ring dips... crossfit is killing my shoulders and i don't mean softly
11:46 (3 minute PR)
Did this outside with my new Rogue equipment :D It was 48 degrees but i could really care less! Having bumpers now is a godsend to be able to dump the weight at the top during the last reps of each set. Cleans still kill me though regardless! Really need to continue working on those Oly lifts.
WOD: "3 Bars of Death"
Bench press @ bodyweight(200 lbs)
Deadlift @ bodyweight + 1/2(300 lbs)
Cleans @ 3/4 bodyweight(150 lbs)
each exercise for reps of 10,9,8,7...1
-And now Elizabeth... wow
8:47 as Rx'd
1st time doing it with rings
no time kept
Hanging power cleans
***Half FRAT Post***
#33 Lee Hoy
Glad you liked and found the Noob Posts helpful and got encouragement out of them. That's exactly what they are there for! There is truly no shame in scaling or having poor times as a beginner with any of this stuff. As long as you're giving 100% effort and trying to learn the skills needed to complete the WODs, then you belong here!
Thank you sir :) I tried to do my best! If no one else takes up on the noob posts I can continue to do them. That, of course, is up to the majority of the people here and whether they want me to do so!
#130 Jim Evans
I have done the same thing many times, particularly with the Oly lifts. Every once in a while it just feels "right" and you're like, "Whoa, where did that come from?" cuz the bar explodes up and i receive it in a really solid position. Love it when that happens :) Now to make it happen all the time!!
***End Half FRAT***
18:41 not my best.It's time to re focus and stop messing with the damn cigarettes. Yes I am ashamed
Back from 6 week break due to surgery.
I'm a little confused on the clean. Is it a clean from the floor to the shoulders or a clean from the floor to shoulders with a squat? or would that be considered a clean squat? What excatly is a clean?
Wow... thought I was making progress.... this humbled me.
Subbed 115# and 2x bar dips
.... That is not a good score :(
Is there anyone that can answer a few questions I have about Australia over email? I am looking at getting out of the military in about a year and moving to Australia with a friend for a while to regroup. I am trying to get some impartial information from someone that is down there, in regards to where to live, etc.
If you are from Australia (or lived there) and could spare a few minutes, I would greatly appreciate it!!
as rx'd: 11:24 last time: 13:12
sub 30lbs squat clean and jumping ring dips
subbed 3x regular dips -- 63/45/27
scaled cleans to 95, then up to 115, then back to 95.
m/ 26/ 204/ 74"
As rx'd w/ full squat, ass-to-heels
taking second rest day, because Im dieting and the shoulders are killing me. and I feel like I should have gone to the gym...damn. well tomorrow then.
You can give up the cigarettes. It will the best moves move for your health, and just think that you can spend the money you save from having to buy cigarettes on new crossfit toys.
scaled to 95. Power clean to front squat. 16:24 this workout almost made me cry.
Re: Pose running - something I am working on myself and may not be understanding fully - I think there might be some confusion here between the teaching tool and the actual physics. Of course you have to push in order to move forward. But how do you coach the push optimally? If you think of pulling the leg forward that gives your pushoff a big assist from the forward pull and also requires it to happen in a shorter time frame - it is a snapping, whip-like motion rather than a sliding, pawing motion. If you think of pushing back, you generate a less efficient movement and may be recruiting and involving the wrong muscles.
I spent the winter correcting my foot placement and think I have it. I am now playing with the pull motion and trying to get that. I do think there is some benefit.
Squat Clean - broken sets
Ring Dips - unbroken sets
I'll call mine "Liz"
#167, jake T
That video (on the exercises and demos page) shows Liz as Rx'd. "Cleans" are pulled from the floor, caught in the rack position in a full squat, and finished when you stand up. Proper modifiers to "clean" are "power" and hang", referring to where you catch it and where you start. "Squat clean" is redundant.
One more thing about Pose running - then I will shut up - the most helpful aspect I have found recently is the total relaxation of the lower leg. That has prevented a lot of the calf muscle cramping and achilles soreness I have struggled with in recent years, and I find it contributes to speed. It is a huge help. That part of the video on the crossfit journal site is worth paying extra attention to.
135lb Squat Cleans
as rx'd 7:19
Eric, you are too fast...
Pony - fantastic on the chin ups. Sooooo wish I could do them. Glad to see someone else is doing the happy dance.
added 2 1/2 kilo clamps to hold weight on for speed so 135lbs ended up being 146lbs for power cleans.
otherwise as rx'd
First time performing this wod
Is there any way to improve form and function other than checking the video demos and simply putting in the repetitions? My clean form is weak...of course, it was my first attempt ever, but still...i know my workout suffered as i got further in. Without a coach, I'm left to my own devices, so I gotta get it figured out. Any suggestions?
Warmup: Load one friend's apartment into a U-Haul for time. 1:45
Elizabeth scaled to 115 lbs: 11:41. Will make the leap and do it as Rx'd next time.
a little slower than last time. dang.
The first 21-8 reps as RX.
The rest of the WOD was with 115#. All full squat cleans.
115 lb. cleans
8:00 full squat cleans as rx'd.
Hang Clean with 115#
Elizabeth: 95# full squat cleans (A2A), unassisted ring dips: 13:18 (pr by over a min)
cleans were killer after about the first 10- hammies and lower back feel like jello!! ring dips not the greatest of depth but no band:)
Great job Laura Demarco- you are a machine! Congrats on qualifying!!
i dont think i have ever done so many dips in my life...the 3:1 ratio is killing me but i love it all the same.. think thats a bit like my wife:)
Now if only i were "too fast" on my WOD times :P
30 yom, 185 lbs
11:24 (pr) as rx'd
This is the first time that I stayed at 135 for all sets. Woohoo! I did double bar dips. No rings.
Subbed 95 lb: 7:30
BrandX Modified Pack/Puppy
95# Power Clean
17:36 with parallel dips (no rings either - yet)
Cleans were full squat cleans with 135
slow, but pretty solid for me.
Thanks #181 #185
wait... there is can kip dips in addition to pull ups? I need to start looking through the videos... to see how that works.... it would probably cut down on my time a bit
No rings at the gym, but no barbell at home, so I did it at 24hr fitness and fortunately, nobody grabbed my equipment. The distance from the barbell to the dips was probably about 100 ft. I got some funny looks today. My front squat sucks, so I did power cleans.
"Elizabeth" pack scaling:
95# Power Cleans
2x bar dips
21 Power Cleans 2:13.71
42 Bar Dips: 1:23.49
15 Power Cleans 2:24.78
30 Bar Dips: 1:21.11
9 Power Cleans: 1:39.42
18 Bar Dips: 1:07.27
sorry about the spelling... it should say
wait... you can kip dips in addition to pull ups?
The best way to improve your form/technique/function/efficiency/etc. at any of these lifts or exercises would to have a qualified coach or trainer in the movements or go to a Cert.
However, since it sounds like you don't have access to that, on the Message Boards there is a forum for Digital Coaching. If you can record yourself doing these lifts and submit the video for review, you could very well have your technique critiqued by such qualified trainers/coaches mentioned.
Today was definately a day I had to check my ego at the door...still rehabbing shoulder and hip but I love this WOD so I did an extremely light version in addition to my PT.
Shoulder therapy and then WOD:
full ROM squat cleans (Bar)
bar dips (BW-full ROM keeping everythin tight and in line)
completed in approx: 6:30
I can't wait to be able to hit that one with the full weight again!
Just invested in the RRG as a Trainer. Although I only train one client. Guy named "bingo".
It's the right thing to do. Get on board.
so slow motion today. oh well, take the bad with the good.
13:56 95# squat cleans, and jumping ring dips - so close to the real thing it is frustrating!
I'll have to look into that. I'm in Iraq, and very few folks here on my FOB have caught the Crossfit bug, and definitely no certified coaches or trainers. Thanks for the info.
CFWU x 2, Burg WU x 2
135# Power cleans
Compare to 090129: 7:40
Up'd breakfast to a 5 block 2x fat this morning.
Then had a 2 block 2x fat snack before WOD...mmmm
Squat 5x5 135,225,235,245,255
Benchpress 10x2 (30 sec) @ 135
Elizabeth 12:00 (elbow still tender)
uggh, just got back from back suregery been down for 2 months.
12 minutes w/ 75 lbs
Just looked back at last time...
Cut off 5:15 from previous Elizabeth!
103# squat clean and ring dips
14:23 (1:35 seconds faster and fuller RoM than my PR with 95# from 11/25/07)
tweaked my trap/neck during the shoulderama of the last 3 workouts. Warmed up really well and did my first 135lb clean and my trap told me to "expletive off". Soooo i did:
5x5 bodyweight deadlift (165) to work on my crappy form
then 10 mins total reps of burpees box jumps, 36" box- 56 reps
Used 120#. PR by 2:30 and 5#.
19:09 as Rx'd. PR by 1:21. Cleans just exhaust me!
As Rx'd - 7:45, left a little too much in the tank.
7 KBS, 45#
15 Burpee Box jump
Still VERY sore today. Heavily applied this natural eucalyptus pain reliever spray last night so much so I was numb and freezing and dressed all in fleece. LOL Applied more pre-workout today so I am sure I smelled great!
**GREAT job Pony!!! I am doing the happy dance with you today in the cube world****
21-15-9 reps of:
Clean 135 pounds
43yom / 147
10:35 as rx'd (PR)
With full Squat Cleans every rep.
#130 Jim Evans
I totally agree about accidentally becoming more efficient.
A while ago, I was doing heavy powercleans in a workout. I was throwing the bar into my chest which caused so much pain i almost had to stop. Then, out of fear of hurting myself, I suddenly started to throw the bar straight up, having it land lightly on my shoulders like it is supposed to. Pretty cool how this works. Other similar things have happened as well.
subbed 25# weighted dips for ring dips. full squat cleans
16:53 last time
Rolling bar dips sub
Thanks Bingo...ya got me! I just signed up for the RRG as a trainer also. I am only a couple of months into actually training clients in Crossfit (even tho I have had my Level 1 for over a yr). For 200$ it is definately worth it to protect myself and the Crossfit Community, which has given so much to my life. I don't have an affiliate (yet) and I don't train at an affiliate-just a wee little Level 1 here, trainin out of my garage and at a personal training gym. All you Level 1s out there, step right and join!
squat cleans as rx'd
dips 63, 45, 27
47 - 6' - 210#
Full Squat cleans (75lbs to work on form)
as rx'd, Full Squat Cleans
I am a newcomer to crossfit but have been lifting weights for years. I would like to know if it is better to do the WOD as Rx'd or scale it down and do it in a shorter amount of time. Basically don't know if I should scale down the workouts and be able to finish this in 15 min or do it as Rx'd as finish it in 25 min?
forgot to put the time
I obviousy need to work my squat cleans seeing as how last time my power clean version was 3:42. A 10 minute difference HAHA!
Back for more...
Made up the shoulder press from the other day:
Really felt good to struggle through the lifts and lockouts on the heavy lifts. Bodyweight shoulder press WILL be mine!
Then I really felt the need to balance out all the pushing (ring dips, HSPUs, push ups, shoulder/bench pressing) I've done over the last 4 or 5 days with a little bit of pulling:
100 Pull ups for time: 6:55
Scaled to 95#, bar dips 1:1. Quality of squat cleans was uneven.
21-15-9 reps of:
Clean 135 pounds
Ring dips -- subbed 2x bar dips (42-30-18)
First time with Elizabeth. This was a fun workout while doing it, but it tore me up something fierce afterward. I elected to go for full squat cleans on this, partly for the challenge and partly because I need the practice working on form/balance with squat cleans. 135 is a weight I can handle so it was good practice for me as the reps built up and fatigue started to set in.
Cleans were done: 10-6-5, 6-4-3-2, and 4-3-2. Dips were done mostly in handfuls of 4 or 5 after the first 15. Getting better at dips - slowly but surely.
Sub SC's for Power Cleans. Knee swollen!
elizabeth as rx'ed - 6:41, PR by 28 seconds
very happy with the result b/c i did the 10 mins of muscle up and 185# power cleans yesterday. basically the same movements. dips went great and cleans stayed steady. my legs are gone.
#172 difchip -
Can you videotape that next time?
2:22 as rx'd!?
14:23 w/ 115# cleans. still dealing with my tweaked back.
cfwu x 3
to many dips for my shoulder with Elizebeth, so I did what I believe to be "kelly" 5 rounds box jumps and wall ball along with 400m
I managed 4 rounds in 23:28...needed to get to class.
95 lb. clean
42-30-18 bar dips
Working on my wind vs. strength
6:50 PR, did "power" Elizabeth today because of soreness. pr for regular is 11:39.
As rx'd except did 155,175,185, for cleans.
First time doing cleans since cert. Working on form. Was challenging workout.
M / 28 / 147lbs / 5%BF
#75 full squat cleans/ring dips (PR by :59)
Pukie came to town today.
12:48 as rx'ed
Sub-115 pound cleans and some power cleans... worked on form today, because my cleans are weak sauce.
Sub- weighted dips at 25 pounds.
27 yom 6'2" 160#
Post: 500m row cool down
2X bar dips
as rx'd: 9:09
should have done the first round faster.
I have often wondered about this as well and my personal take is...it depends. Isn't that the answer to everything? haha.
I usually try to use a weight that I think I can match the general median time posted here. If "everyone" is doing this WOD in around 10min (average) then I know I need to scale to 95# because if I went as rx'd it would take me 25min+. It's all up to you man. Thoughts from others?
Subbed bar dips for ring dips 1 - 1, otherwise as rx'd, 9 minutes flat.
Dips are emerging from a competitive field as my single worst exercise. Need to work on those. Happy with the cleans though.
Warmup: run 4 minutes easy on the tread, 3x1 minute at mile target pace, 1 minute rest; handstand and hold 20 seconds; snatch practice with bar (10 reps), then 65 lbs (10 reps); C&J 95(5)-115(5); C&J 5x3 at 135.
Cooldown: easy stretch, foam roller.
Mod (65# and reg dips)
3:55 (2:02/1:52) Broke dips into 3x7
3:23 (1:27/1:56) Broke dips into 4s
3:07 (1:06/2:01) Broke dips into 2s/1s
10:25 Total (154avg/170max)
I didn't redline on this metcon WOD which is typical for me. Less about cardio more about strength. The real issues were not getting into the full squat, aggressive elbow position, and then having hardly anything left for dips. Need MAJOR work on clean form.
As Rx'd 5:04(PR) old PR was 7:47
Hang power cleans
Back still not up to squat cleans
as rx full squat clean
If I was a Level 1 Trainer I would DEFINITELY BUY IN for $200 myself. Hopefully, all of you who are Level 1's or affiliates will do so NOW, so that I can do so when I become one. Standing by the sidelines and watching this seemingly sink seems pretty darn damaging to the whole CF community. A lot can happen waiting another year...
13:21 w/95 lbs and 2x dips
as rx'd with power cleans
Squat cleans scaled to 115#, ring dips as rx'd
Reg dips x3
Also tried "Griff" on navy seal, don't know how to feel right now...
Leah- I'm right there with you. I wish I was Level 1 cert so I could buy in. I feel bad standing on the sideline knowing this is something I will most likely need/want very soon. Come on boys and girls, its time to jump on the RRG train before it pulls out of the station.
WOD - (mod 115#) 18:58 full squat [50y/m/11st/70"]
14:19 (Squat cleans)
4 Minutes slower than my last Elizabeth but every rep was a squat clean well below parallel. PR of 10:19 was mostly power cleans.
Everything as prescribed.
4 minute PR over my last time
As rx'd + 8lb vest
more than 1 minute better than pr without vest
7-5-3 for the Cleans. Needs a lot of work.
as rx'd, full squat cleans
Took me exactly 40 minutes to do the whole thing. I started out doing the 135 for the cleans, but by the 5th rep on my second set of them I had to drop it down to 115. Definitely need a lot more work to get up to Crossfit standards. Email if anybody has any suggestions.
I'm impressed with myself...9'19.6!
still gotta loose the belly tho. "GO Caveman diet";)
Scaled to 40kg for cleans
First 'Elizabeth' and first time doing squat cleans so im happy enough. I learned from Tony Budding's video with Chastity.
Looking forward to oly cert in july in Belfast with coach Bergener so tighten up my technique.
Our affiliate isn't even up and running yet, but we have joined the RRG and I have joined as an individual trainer. This program is by us, for us. It seems to me that membership is a litmus test of how seriously you take CrossFit. As for most of you, it wasn't easy to pony up the 1k, but well worth it.
ps. We're hoping to be up and running in a couple of weeks. If you're in the Tahoe area this summer look us up: South Tahoe CrossFit.
cfwu x 1
21, 15, 9:
135lb squat clean
[3:47, 3:51 (7:38), 2:10]
As Rx'd 7:40 I love this WOD new PR!!
Good job Gimpy and Mom of 3 Valiant effort today!!!! Missed you Pebble.
Go Balls Deep CFG!!
Elizabeth is a hateful wench! I struggle with elbow and wrist flexibility which makes getting the bar on my anterior delts tough. Its improving, but not great.
Did 115 lbs. on clean and as Rx'd on ring dips.
I think I'm seeing some improvement on my cardio endurance, but it sure kicked my ass. :-]
NEED HELP!!! I am in the middle of planning my affiliate's road trip to the crossfit games. We are planning on camping and need advice on a good campground before everything is gone. Please send me an e-mail at email@example.com if you can help a brother out...thanks, B
as rx'd with 60kg full squat cleans
CrossFit Greer SC We are official (website coming soon !!!!) Exciting times ....
Ring dips: Bar dips
135 lb power clean
50 Burpees afterwards. My rings are on their way. I hate being the outcast.
I did it ! Even with my hemmoroid still there.
as rx'd about 20 min. Took my time and didn't rush.
First time doing Elizabeth:
13:30 as rx'd.
Next time will be more than ready!
Shoulder still recovering, so no ring dips. Tried pushups, these being the first extension movement for nearly 4 weeks - despite where I was at previously, just doing 1:1 was challenging (and basically as broken as HSPUs would have been 4 weeks ago). Also, pain on the right hand developed earlier in the week, which meant all squat cleans were singles (clean, drop, reset, repeat). 11:02
@ work, as rx'd, 10:49 (PR by :42 sec)
sub 100# PC
run 1 mile
not quite as rx'd.
21-15-9 reps of:
as rx'd 135 squat clean/ ring dips
10 min recovery
Power Clean (Not ready for squat cleans in this manner yet....next time...promise)
Bar Dips x3
Day #67 of CrossFit. Starting to feel it. Thank you!
Still have bruises on my elbows from dips 2 days ago.
cleans as rx'd but no rings
63 bar dips
45 bar dips
21 bar dips
33 yom 220 bwt
wod as rx'd
time: 6:43 pr by 1:33
need to focus on technique, definite break down in form but very happy with results.
Hey I ran a 5K prior to this..
As Rx'd using 42-30-18 bar dips:
Betty as rx'd: 19:17
Almost 2 mins off my pr, but lower back felt real good.
On form: pulling was very strong, but land in squat was too soft on many forcing me to completely bottom out (A to A). About 1/3 of the catches were solid and very efficient. Looking to improve my squat landing.
65 lb. clean
10:08 95# power cleans bar dips
As rx'd (full squat cleans):
9:10. That's a pr for me by a good bit. I had a hard time finding the last I did it. Harder time believing that's a pr. But yep. Progress is progress.
age 19 bw 170
7:13 as rx'd
big ups to brian t! great time and you know it won't ever happen again
double-unders in lieu of ring dips
W/U: Run 1 mile. 9:00.
WOD: Elizabeth scaled.
1/29/09 was 10:19, but that was with 75# cleans and 50# assisted dips.
CFE: 4 x 400m w/ 2:00 rests. Ran at 7.5, 7.5, 7.4, 7.6.
Ring Dips (Rubber Band Assist)
subbed 95# for the 135
and did assisted ring dips with a chair
You are all tough as nails.
I scaled the cleans to 115 and hung a 35# plate from my waist and did 1:1 dips.
I've been reading 'Lone Survivor'
Thank God for these men. And damn the political aspects of war, rules made by cowards that have no sense of sacrifice nor honor or loyalty.
it really sucks peaking at 19 but there is always yoga and frisbee golf to look forward to you better hope for some running workout tomorrow so you can get the belt back.
CrossFit Warm Up
W.O.D. in 16:46 with full squat cleans
As rx'd (squat cleans of course)
As Rx'd w/ SQ Cleans
As Rx'd: 4:44
I didn't do the squat, I just cleaned the weight so I'm not sure if I did it wrong
as rx'd but some cleans were power cleans.
time: 16'36, tough
not quite as rx'd
clean w/35 lb dumbells
... completed ...
Thanks to trainer Mike D (San Diego) for coaching
1-1 bar dips
As RX'd 7:06 (PR)
with about 5-10 sec breaks.
I did the SDHP/Ring Dip WOD yesterday and that took it's toll. Also could not drop the weights (in order not to ruin floor) and keeping the grip while lowering the weights carefully enough was actually the bottleneck towards the end. For some reason my forearms were toast.
Howdy all- am lookin' into RRG, thats all I'm saying for now
4 more chins this mornin' followed by a PULL UP! Yay me. The PU was comical- I was dressed for work, skirt/ heels, and figured what the he!! as I passed my new pull up bar.
Cookie- The Day Pony Got Her Pull Up- a delightful children's tale that encourages perseverance, goal setting & making friends as we watch Pony develop her strength- all while looking super cute in her Pink Pumas! Yes, Little Girls, you too can do pull ups like the Boys.
I want Maurice Sendak as illustrator.
Can not do ring dips since our rings are way up there and I can't do a muscle up yet, so I did double the amount of dips and scaled back on cleans.
95#x21 without a break
95#x15 no break
115#x9 no break
Could have done heavier cleans but would have had to break sets down some. ended with abs workout
subbed 2 to 1 bar dips for ring dips.
No wait, I'm ahead of myself. Today's book is "A Pull Up for Pony."
In 2 weeks it's "The Day Pony Got Her Kip"
Cookie is the author :)
Will do this one tomorrow w/what ever gem we get....today rest. yesterday was 20 BW bench/20 pullups/20 BW squats AMRAP in 30 mins.8 and im hurting good
Hey everyone! I have just jumped into crossfit and freakin love it! I am part of the Army and have done some butt kickers...nothing compared to crossfit! I am not quite able to do full weight to the end but I am pretty dang close! Soon!
Thanks and I cant wait to destroy myself today! :-|
no rings did regualr dips.
-started CF this week
Started with 135# Cleans
21 Ring Dips
Made it through first round ok, cleans were kicking my ass, switched to power cleans half way through round of 15.
total time 17:37
6:50 with squat and rings,
sub 3x bar dips
Yo I injured my sternum a few years ago and since then I can't do any kind of dip. Any good ideas for subsitutes? Today I just did push-ups.
22:24 - About 4 minutes off PR
Power cleans are a much easier than cleans any comments????
As rx'd with squat cleans
About a minute slower than last time.
sub 3x bar dip for ring dip
sub 95# (some power cleans)
sub 1x bar dip for ring dip
2nd and 3rd round
sub 65# (some power cleans)
assisted dip machine (13)
as rx'd (squat cleans)
time = 7:48 (PR by 55 seconds)
as rx'd (power cleans)
6:01 new pr
previous best 6:40
oh I sure wish I was 30 again...this poor OLD body!
Ring dips felt great until 3rd set
You ROCK HARD Pony!!! i was so looking forward to drawing little stick figure pics for my book!!! Im right there with you on the pu's - i HAVE TO GET ONE *before* 6/12/09 - (SURGERY DATE) HAVE TO!!!
Warm-up: 3:00 erg row (816m); 17 ROM exercises; CFWU 1x15; BWU.
As Rx: 9:16.
Cool-down: PNF of hamstrings & shldrs; foam roll.
Off PR by 0:41. Full squat cleans.
100lbs powercleans, and 21 dips
p cleans and ring dips
Lot's of cute chicks at the gym tonight. I'm not sure if they were looking because "oh he's cute" or "why does that weird guy with rings"... probably the latter
As rx'd 8:08
#354 Pukie -
"Power cleans are a much easier than cleans".
They (power cleans) take out the front squat which was the part kicking my ass
5 minutes faster than last time WOW!
115lbs for cleans
My squat cleans started to morph into power cleans in the last round.
5 Rounds for Time:
6 BW C&J
The C&J were a slow grind.
Not in the best shape of my life. Was recently very sick and have been studying a lot (exams ;).
21,15,9 125lb power cleans, GHD situps
I just did the SDHP/ring dip wod day before yesterday, so switched over to the GHD situps, which are quite comparable for me in difficulty, so this would have been a new PR.
135 lb cleans
pr(with bar dips) by over 2 minutes!
First crossfit, I must say, i LOVE it
21-15-9 reps of Clean 95 pounds
42-30-18 reps of dips
I'm wondering if I should drop down to puppies or just push through?
135# cleans last two sets had to break into 5 or 6 at a time because I was losing my grip, and about to pass out. Really need to work on my form. Subbed in bar dips, just got my rings but can't do more than 5 at time right now. I'll take them to the gym next time. First time with Elizabeth and looking forward to seeing how much I improve next time.
M 44, 5"10"/202
bar dips 21
bar dips 15
bar dips 9
Done in 23 mins, slowed by the overwhelming need to puke. note, wait longer than 1/2 hr before doing this!!
ELIZABETH AS RX'D TIME: 10:51
135 POUND FULL SQUAT CLEANS
RING DIPS TO SHOULDERS.
RING DIPS WERE MY STRONG POINT.
BORN TO BE WILD
RURAL/METRO FIRE DEPT.
14:45 w/ subs
Used 110# for cleans. First 11 ring dips legit, the rest with some assist.
This was more of a refresher course on squat cleans for me. I have pretty poor lower body strength; squats especially have never been my forte. Scaled aaaaall the way down to 95# and still struggled on the cleans.
I was slow coming out of the bottom, but the form felt exceptional for the first time ever.
Shameful 17:05 @ 95#
Still a positive experience; was pretty gassed and gained some confidence on my cleans.
M / 31 / 5'11 / 230
CF: as rx'd... 11m 45s
135 x 3/5 Barbell Curl (lol)
135 x 3/10 Bentover Rows
sub: 65-lb. power clean, pushup
95# Power Cleans, Otherwise as Rx'd
14:30 115 cleans
60 kg, bar dips 3:1
Forgot my rings and didn't have time to go get them. Subbing 3:1 bar dips kind of sucks.
16:42(PR) as rx'd
Full squat clean
Dips got me again!!!
20 lbs Med-Ball Cleans & Reverse Dips
First day back after a cycle off and first day back after a minor shoulder industry. I moved slower today to make sure form was good. I think it was.
Subbed 3:1 parallel bar dips
Otherwise as Rx'd
Time: 35:58 (missed PR by 9:57 [26:01])
scaled cleans to 115, otherwise as rx'd
made my own rings today!
Time = 8:47
1st time doing this. Feel the burn. My Back muscles have been feeling it this week. Love it!
Started at 115#, did 11 reps, then scaled to 95#. Subbed bench dips for ring dips.
subbed power cleans instead of squat cleans. back wasn't feeling up to squat cleans. 6:10.
Forgot they were supposed to be squat cleans....I'll try another day;)
Those of you posting faster than 7 minutes rx'd need to do one of two things:
1) stop doing power cleans because you can't squat clean fast enough to finish those reps in that time
2) send in a video. and win the games cause you will.
Power Elizabeth in 5:27
Cash out: CTB Pullup ladder on the minute for 11 rounds
Subbed power cleans instead of full squat cleans.
Elizabeth w/ full squat cleans
14:43, PR by 74 seconds.
last time was 13 something.
anybody else notice that browler and pukie type the same?????!!!!!!
As Rx'd - 9.50
Wow, this one really left me in a world of pain! My form held up fairly well on most of the cleans, but i know i did several power cleans and didn't get all the way down a few time...my legs & lungs were on fire! the whistle goes woot wooooo!!
First time for this WOD...did 115 lbs on the cleans...and not perfect form on ring dips by any stretch of the imagination...last set of both I was spent but made it thru...19:49
I think I'll curl up in the fetal position now...
Subbed 95 - 105 - 105 for the cleans as I'm relearning the movement. No rings, so I did bar dips.
Scaled to regular dips.
8:22 As Rx'd!
2 Minute Improvement!!! WOO HOO!! Thanks CF!
As rx'd full squat cleans 12:11 (pr)
5 minute PR! sweet! Happy with it since the goal was 12. Next time 10:00. Last workout in my first gym, moving tomorow!!
did some oly tech work before wod
Strong Lil' Pony:
Congrats on the pull up, way to go!
Today you are the king of all wild things :-)
Scaled >> bar dips
Full Squat Cleans (of course)
3:1 for bar dips
Messed up and did hang cleans....sorry. Made some loops with some 1 1/2 fire hose over my pull up bar.
135lb hang cleans
fire hose ring dips
Ring dips almost killed me!
155 lb power clean
20 lb ring dips
yeah i know i should've gone and done squat cleans but i had a long day today haha
Half intensity cycle, Broken Beth
5 rounds of:
9 cleans w/135
27 bar dips
Comfortably less than 25 minutes
not as rxed power cleans and reg dips 1/1
21-15-9 reps of:
Clean 135 pounds (subbed 95#)
Ring dips (No place to hang rings--bench dips)
8:34 as rx'd
more of a power clean on three of the reps, but other than that it went pretty well...besides almost puking, but that is expected, lol.
followed WOD with 3setsx5 rep BS, 5x5 bench, 5x5 rows, 3x12 calf raises. Didn't have the energy to go heavy on BS today. Also, missed the last rep on bench. Elizabeth wore me out!
last week of fattening up before the weigh in at work...
10 DB Clean & Jerks (ea. arm)
9 DB Clean & Jerks
8 DB Clean & Jerks
7 DB Clean & Jerks
6 DB Clean & Jerks
5 DB Clean & Jerks
4 DB Clean & Jerks
3 DB Clean & Jerks
2 DB Clean & Jerks
1 DB Clean & Jerks
used 16g KB instead of DB
As RX'd doing power cleans from ground: 16:39
Scaled to 75 lbs, did twice the number of dips on bars.
Used power cleans (not hang).
Playoff Beard- now if'n you had FACEBOOK you'd see how very funny it is callin' me king! But since I know you don't (!) there's a pic of me with a little pillow that says "It's Good to Be Queen" LOL
First time as rx'd 15:17
Loving the new B&R Bar and Rogue Bumpers!!!
30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Squat clean 65lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 2
As rx’d: 21:43 squat cleans
Foam roll after
Compared to 090129: 22:29 squat cleans
Strong Lil Pony-
First a cooking show...now children's books inspiring fitness for all. Hmm...you're becoming quite diversified with this Crossfit thing! I like it! :)
Congrats again on the "Formal" pull up haha :D
Did all power cleans. 1 set of Dips and 1 set of pushups per round subbed for the ring dips (no rings available yet).
Yes my squat move totally SUCK BIG time..DAMN IT!!!
I really need to improve my squats
10:55 at home beat last time by 40 secs. Had to tighten the stupid collars on bar 3 times.
As Rx'd with Squat Cleans
cfwu x 2
elizabeth w/bar dips (plan to get some rings this month)
8:16 Did full squat cleans
finished with 100 burpee/pull-ups
Cleans - Ring Dips
21-135# As Rx'd
15-155# As Rx'd
09-175# As Rx'd
First time posting, no time kept today. Loved every bit of it.
First time. That was tough.
As RX'd: 6:15
I did 21-15-9 of:
110lb Power cleans,
Regular bar dips.
Took about 12 mins. Forgot to start my stopwatch.
I hadn't worked out in about a week so I wanted to ease back in. Plus I didn't have much time to warm up.
Subbed ring push-ups
Pr by 4:06
as rx'd, with squat cleans
No ring dips
subbed HandStand Push ups
Otherwise, as rx'ed.
Full squat clean off the floor w/full squat
about 14 minutes.
10:47 as rx'd
full squat cleans and shoulders to rings on dips.
The squat cleans added more than 4 minutes on to my time v.s. when I power clean
Teapot Hill - approx 25:00
21 x 95 lb clean
dips: 32 standard, 31 w/ feet up
15 x 95 lb clean
dips: 23 standard, 22 w/ feet up
9 x 95 lb clean
dips: 14 standard, 13 w/ feet up
First time posting Gym i attend told me i couldn't use my rings jerks!!!!! subbed 3 bar dips 26:03 I love crossfit
Cleans as Rx'd
wimped out with regular dips, no rings available, failed to up the dip reps...
rx'd 18-12-6, 25 lb medicine ball cleans and regular bar dips.
wifey rx'd 9-6-3, 25lb medicine deadlifts and regular bar dips.
Not so good at the cleans. Most were power cleans.
85 for full cleans
dips with stability ball under legs/shins
85 for full cleans
dips with stability ball under legs/shins
Scaled wt to 115lb.
Sub’d jumping ring dips, but raised bottom of ring to 45” from floor (up from 42.5).
Time – 15:41.8
Pukie is such a nice clown...nice clown
power cleans from the floor
My goal today was to be under 10 minutes. i was very pleased
As rx'd 7:40 first time doing this Wod i was over
12 minutes. I LOVE CROSSFIT
As Rx'd 10:02 PR by over 2 minutes
Second round was horrible... the front squat portion of the clean really took its toll on me...
Ring Dips (when I was unable to do regular dips I had my partner hold my feet) Does that work?
WOD: subbed regular dips for ring dips
Lost to Dave by over three minutes; needless to say, I wasn't a happy camper. Was totally un-explosive on cleans. Need to remember to stay back on heels and explode!
13:00 as rx'd
Ring Dips (when I was unable to do regular dips I had my partner hold my feet) Does that work?
22 / M / 5'9" / 135lb
Oh wow. The last time I did one like this it was SDHP and dips and I had to quit. I finished this one, but spent half the time sitting down trying not to throw up. This combination is brutal.
21, 15, 9
Was scared of this one after Mondays workout, should have gone heavier.
Finished up with:
21 more dips
10 Front squats 15 B. Squats @95lbs
Jump Rope 500x plus 20 D.Unders
January 30: scaled to 95#, bar dips 1:1. 17:01
Today: as rx'd: 13:46
That's 30% more weight in 80% of the time. Not satisfied though, I want to be faster!
@ Eric Gohl: drop the bar at the END of each SET? I threw it down after every rep!
as Rx'd w/ full squat cleans
First time I've ever done this as Rx cause of equipment issues. I felt ok but apparently I was moving really damm slow.
95 lbs to learn form
only did 100 dips... Make it up on shift tomorrow.
Clean 135 pounds, 21 reps
42 Bar dips
Clean 135 pounds, 15 reps
30 Bar dips
Clean 135 pounds, 9 reps
18 Bar dips
Time - 22:54
*First time doing full squat cleans in a WOD; dips suck.
Ring Dips (when I was unable to do regular dips I had my partner hold my feet) Does that work?
M 36 145 5'9" Crossfitter for about a month.
Scaled 100 lbs (still getting used to the power lifts)
No rings yet (on the way) subbed bar dips... I can tell already I'm gonna suck at the ring dips.
90 lbs -21
110 for rest
Paced a bit too much on the cleans, but still a :47 PR.
M, 29, 192lbs
12:45, dips without rings
57 y.o. 5'10 155
dead lift: 135lb x 21
Ring dip x 21
run one mile
dead lift: 135lb x 15
ring dip x 15
run 1 1/2 mile
dead left 135lb x 9
ring dip x 9
run 1 mile up hil1
run 1 mile flatout
Add to comment #469:
Accidentally did 17 squat cleans on the second round.
Add to comment #469:
Accidentally did 17 squat cleans on the second round.
Back was killing from this week, did 3 rounds of FGB yesterday. Last set of 9 RDs wore 50lb vest. Concentrated on my form. Can't wait for tomorrow!!!!
21-15-9 reps of:
Squat Cleans, 135 lbs, 2:34/3:03/1:50
Ring dips, 0:37/0:26/0:17
Beat my 090129 PR of 9:56 by over a minute with much better form. Went below parallel (but not quite down to a D-Ball) on all reps. Broke the cleans up 11-5-5, 6-5-4 and 6-3. All sets of ring dips were unbroken.
My son joined me with the following version of the wod:
21-15-9 reps of:
Power Cleans, 95 lbs
Great job, Luke!
Mama and Brittany did PE at the YMCA today.
Power Cleans instead of cleans (terminology is killing me)
31-25-19 bar dips
25:23 As Rx'd
Squat Cleans destroyed me, thanks coach!
11:51 (115# Cleans and ring dips)
080112 - 14:42 (95# Cleans and bar dips 3:1)
071125 - 8:41 (135# Power Cleans and Bar Dips 1:1)
070905 - 12:00 (90# Cleans and Bar Dips 1:1)
as rx'd: 6:01
58/M/195 - 12:21 - c@115lbs
48/F/125 - 13:10 - c@42, chair dips
12:39 w/ 115lb cleans. Squat form was bad but other than that pretty good. Sore
Did a little heavy Elizabeth today.
185lb squat cleans 12-9-6
Ring Dips 21-15-9
Today marks two weeks before we leave for Denver and there's no turning back from the Rocky Mountain Regional! I hope we're ready! Good luck and congrats to all who are participating in the qualifiers!
subbed 105# for the squat cleans and bench dips for ring dips.
First time for Elizabeth - looking forward to bumping the weight next time around!
21, 15, 9 reps
95# clean (women's weight)
Dips (assisted 85#, all deep, good form)
Also, 2 minutes weighted abs, and 15 minute hard bike (the gym was closing).
wu: Boot Camp class @ YMCA
14:57 (17:29 last time)
Did this at CF Santa Clara but forgot to check my previous effort before I went. Used 75# for full squat cleans, and red band assist on dips, 14:35..
Apparently did the same weight & band last time, but I know I had the band shorter then for more assistance, and that time was 14:28. Should have used more weight this time I guess!
8x2 power snatch @ 130#
125# on cleans and ring dips with feet out front on ground
Hey Todnem you saw a great Bulls game tonight. Hope you had fun.
as rx'd: 5:59 (pr)
cleans instead of OHS
8 pullups, 8 dips
21-15-9 reps of:
Clean 95 pounds
Dips (reps 2x: 42-30-18)
Elizabeth: w/Power Cleans
7:50, (using kilo plates so the weight was actually 133#)
going for sub 7 next time
14 minutes, as Rxed
First time posting, first time back into crossfit after about 6 months off
don't have rings, but I do aerial fabric dips (sort of like doing ring dips off of hanging ropes)
next time around I hope to get under 10
23/M/90kg from Gold Coast, Aust
They dont have any rings in the gym i go to so an easier exercise equals MORE REPS!.....got some impressed looks from all the show pony's doing their bicep curls haha
21 15 9
21-15-9 reps of:
Clean 85 pounds
Rings dips vastly improved since last ring workout.
Scaled down to 95lbs
Bar Dips 1=1 Ratio
Even at that weight it killed me. I was more concerned with good form and keep moving than I was the weight this time.
After getting my ass handed to me at the Dirty South Qualifiers, I discovered that I need to work on my strength, BIG TIME. So I did this one scaled up 10 lbs on the clean and the dips.
Got it in 8:54.
Broke the bar at the globo gym during the 15 cleans. Had to switch bars mid-workout killed my time.
sub bar dips
21-15-9 of 135# Cleans / Ring dips
Scaled to 95# for cleans, dips between benches due to bursitis in R/shoulder.
Time = 5:09
First time doing this WOD. High on the "suck factor."
As rxd: 9:55 PR. Good tempo without excessive rest.
Elizabeth as Rx'd
last time 10:18
i´m very happy with this one!!!!!!!
FEEL REALY GOOD ON SQUAT CLEANS!!!
need to improve ring dips, i need to kip them like my lil bro s'more he´s so fast on this one.
waiting for the qualifiers in Perú next week.
CONGRATS PONY!!!!!!!! PULL UP PONY GIRL RULES!!!!!
Please everybody take a look at crossfiters ecuador on the face book!!!!!!!
Used 115#'s for cleans and 3 x parallel dips
Next time would like to use 120 or 125# for cleans
heaps hard, a few jumping dips crept in.
10:53 with 40kg squat clean. Otherwise as RX'd
first time elizabeth, scaled. 110lb clean (most full squat, i hope) 2:1 regular dips (partial assist) all sets broken (obviously)
All Power cleans
subbed with bar dips at 3:1
Gotta get rings!!
breakfast: run 37 minutes = 5 miles
over to VCF for a "lite" version of Linda
10 to 1 rep rounds of
.75xbwt bench press
.5xbwt power clean
ended up using mostly
115# bench press
95#/105# power clean
time = 22something
sharing equipment made for more rest time than i needed/wanted, so right after headed back to the big box for
1 mile run, cfwu, warm-up squat cleans
21-15-9 rep rounds of
115# full squat clean
time = 11:45
post: gymnastics! stuck the Webster (one-legged front flip), practiced the rushmore, and helped Rachel get her front flip!
CFWU -dips -pu's
Scaled to 95#
subbed gravitron dips.
11:30 135 cleans and dips
last time 19 min
First time with Elizabeth and scaled, gotta get rid of that Ego lol!
115 lb Cleans (From the floor, no squat)
2x dips, assisted
Then worked on squat and front squat form and 1k row
I can do more on the cleans, want to get all the form down. Look forward to improving when I meet her next!
2.5 mile run
then WOD with 115
Had to wait at each station because Y was busy
then 50 sits
same as last time, 115 lb cleans, 1.5 to 1 dips, 33-23-14. I have no idea what happened last time but I was 13 minutes faster today. 12:05. I'm positive I'm not 13 minutes faster so maybe I was doing jerks to or something. Happy with the time regardless.
Passed my qualifying exam yesterday, for my masters of science in Biomedical Sciences. Ph.D. next!
cfwu X 3
11:07 pr by 3:16
27m 6'5" 215#
did 243 of scaled squat
ring diips on box
BrandX Buttercup Scaling:
15 - 12 - 9
Time: ~10 minutes
14:52 Sub 100 lbs
First time cleans, so scaled to just 30kg to get them right.
Subbed reg dips for ring dips - rings unavailable.
Dips improved vastly after just a week of doing crossfit! Should've gone for 2x ring dips prescribed, done 1x.
8:54 as rx'd(squat cleans).
8:37 as rx'd
First time with my homemade rings - they worked awesome!
Subbed 3 dips per ring dip
5:07/4:32/2:51 = 12:31 total
34yom / 219lbs
13:32 on Puppy
Assisted bar dips @ 60lbs counterweight. Did 15/10/9. Used a 40lb barbell for cleans, and did 21/15/9. Ouch!
after a chest workout
regular dips, no rings : ( 12:26
85# full squat cleans
bar dips with stability ball under shins
Still sore from all the ring dips from few days back. Dips slowed me down, broken on every set. Unbroken on cleans until last round only did 6 and rested and finished last 3.
Subbed pullups for dips
50kg on cleans and I did "power" cleans
1:2 normal dips (52-30-18)
Been doin these crossfit wods for 2 weeks now and DAMN Im hooked!
As Rx'd 12:20 PR
Last time subbed 115# for SC's and got 13:50. Getting better but still have a long way to go to be where i want to be.
WOD performed on Thu 5/1/09
Cleans at 40kg
Ring dips with lightest band
time 17min 44 sec (last time 19 mins approx)
This was hard, had not been at the gym for a few days, and was going to take it easy but ended up doing two wods and front squat training. Could hardly talk for all the squats, cleans, dips and SP.
21-15-9 reps of:
Clean 65 pounds
115 lb 21,15,9
clean no squat
dips 42,30,18 with 75 lb lifter to increase pace
dips 2 days ago BW and sore!
16:27 as rx'd.
50g "power"cleans (no squat)
normal dips 52-30-18
damn the 2 rest days was smart move!
21-15-9 reps of:
Dips (not on rings)
Back from a 1 1/2 break from CF/working out. My legs are the weakest thing.
Have rings at home but no barbell sub 60 curling bar.
about 25 mins to complete. Even with light wieght legs are killing me.
135# Clean (Pwr)
bench dips *Elbow injury
21 Pwr Cln
31 Bench Dips
15 Pwr Clean
20 Bench Dips
5 Push ups
9 Pwr Clean
15 Bench Dips
5 Push Ups
rx 8:44 (prev pr 8:29)
As rx'd 13:44
First time stepping up to 135 cleans instead of 115!
135lb cleans and did pull ups instead...no rings
11:02. had some walking between to use 2 different pull up bars.
95# squat cleans
42, 30, 18 regular dips
First modified Burgener (sp?) warm-up and 10 L-pullups, then
Scaled to 115lbs
Approx 15 minutes
1st rd - broken cleans 12-9, broken dips 12-9
2nd rd - broken cleans 6-6-3, broken dips 9-6
3rd rd - broken cleans 6-3, dips unbroken
But did it with 70 kgs which is about 150 pounds (by mistake)-last time did it in 12:38 with 135 pounds
21-15-9 power cleans/ring dips - 4:43
rd1 21 4:40 ring dips :49
rd2 15 5:03 ring dips :43
rd3 9 2:50 ring dips :11
Back felt really tight on last 2 sets. All in all not happy with this performance.
after being called out and doing some calculating, there is no way my time was 2:22. When I talked to my buddy who started the timer for me, and the two other guys with us at the same time, he admitted it may have been 3:22. I didn't put any thought into it when he called out my time, I just laid on the floor then picked up the timer to call out their times.
And, for clarity, I did not do the wod as rx'd. I did power cleans at 135lbs. and ring dips.
8:15 as rx'ed. I've got a new favorite workout; right behind Grace.
Travelling today...was able to do the WOD this morning before I had to leave the house, but scaled/subbed
Scaled cleans to 95#
Subbed pushups / bench dips for rings
Subbed 1 bar dip for every ring dip. Otherwide, as rx'd
10:25 Squat Cleans
115# Full Squat clean/HSPU (toes on Smith)
10:48 (4 min PR)
subbed ring dips for regular
poslje još 45 kom dips
As rx'd - 13:00 PR
Post #93 is ridiculous...
21-15-9-135 lb Clean & Ring Dips
14:46 as Rx'd as I can make the squat cleans without a spotter counting. Full 135#.
1st time doing ring dips totally suspended. 1's by the end.
Back from a week off (due to finals). Did it in about 6:00+ with powercleans, which is 2:00+ longer than last time. Didn't want to push it.
23:48,all to full squat and ring dips. Cleans improving but still really wind me. Way better than last time.
10.16. p.b by nearly 2 mins.
mainly down to better clean technique,ring dips staight through.one missed clean,so without that id've got under 10,next time !
finally convinced Elaine to do this,all i got all night was " i don't wanna do this" she ended up doin 3 wods and still managed to gab,clean technique was much better,but no happy dance,even wi a faster time !
#75 Kevin... Sorry, I've been out of town. Brother, uh are you seeing something that I don't, because not once. NOT ONCE! does that dudes knee extend in that video. As a matter of fact, I've yet to see someones knee fully extend when sprinting. Well, I take that back. yes I have. Its followed by a right or left hand that immediately grabs the hamstring at its weakest point, a hobble, and a roll. That is how a hamstring is pulled. If you are pushing yourself, you are pushing in the vicinity of 2-4 times body weight. How much do you deadlift, Brother? 300, 400 pounds? Lets go with 400. Lets say you weigh 180lbs. 2 - 4 times that is 360 - 720lbs. This pushing also means vertical oscillation is going to occur. At which point was that dude bouncing? He wasn't. Your foot weighs a little under 2% of total body weight. So, if you pull your foot up which weighs roughly 3lbs, which is more likely to pull the hamstring. At a deadlift of 400lbs may i remind you. Let s just say the little bugger in the video had a 200lb deadlift (it would be a long shot). he still wouldn't have a single chance at pulling his hamstring unless he PUSHED off. And if he ever does Extend in the way you "think" he is he will crumble. Your thoughts on this matter step outside the lines of physics and are blurred by generalized thinking. Pick up Biomechanics of Distance Running if you get a chance. There are about 6 or 7 studies in it that show how the hamstrings and quadriceps start to become inactive 30% before toe off. There is no extension of the knee because it means more friction, Brother. More friction = more work, less speed.
Elizabeth, 9.28, PR!!!!!! (32s)
Two areas of improvement - much improved in kipping dips.
Also, much improved in clean efficiency after watching Josh Everett last week at the cert. A very fundamental piece of the clean became clear - a BFO really (blinding flash of the obvious). This is one of my favorite girls, it's very exciting to deliver a good performance for her! Paul
Brian - I love this running stuff, partly because you are my hope for not being a miserably slow and in pain runner the rest of my life. Got to get to that cert some how.
Full clean squats with 135
Sub dips 3:1 for rings
19'25" as rx'ed.
Second time for Elizabeth. First time had to do 95 lb cleans and no rings. This time with rings and 135 lb cleans. Feels great to progress.
Subbed front squats for cleans; right ulnar wrist flexors too sore for cleans. Had to do all squats and then do all dips.
subbed the 3 to 1 dip ratio.
kettlebell complex, 3 sets
21-15-9: squat clean 95#
42-30-18: bar dips (16# assist)
Should note that all cleans started from hang position and were under control from the top the whole way down.
12:07 power cleans & ring dips vs
13:49 for 15-12-9 reps w/95lbs, but deep cleans 1/30/09 knee feels ok
16:29 w/ power cleans & 2x bar dips 10/26/08
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
16:12 w/ power cleans & 2:1 dips 8/11/06
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.
15 min ellip wu 20/20.
subbed ring dips for regular dips
Same next time
37:37 last time 29:55
110lbs cleans regular dips in sets of 63,45,& 27. Felt horrible from the start(lethargic, unfocused, and spacey). Still need to make a few dietary revisions.
3 sets long bar one arm rows 35lbs
3 sets Siffie lunges 12lbs
male, 36 y/o, 149#, 68"
WOD modified 100# clean
16:10 as rx'd
Back was really weak, maybe from reverse tabata intervals on the rower yesterday. Have to make sure I'm better rested for this one next time.
subbed 95# squat cleans
4:50/3:57/2:14 = 11:01 total (PR)
Rx'd w/ 20lb vest
14:47 with 95lbs cleans
Been following Crossfit for little over a month now and am loving every painful minute.
No access to rings today, so I subbed 3X1 bar dips. As RX'd for the squat cleans.
115# power cleans
kind of like being behind by a couple days..lets me make my own split and rest day..and since i am 10hrs ahead i dont have to wait for the WOD to be posted..
anyway..."Elizabeth"..dont think im using the best form w/the clean..? trying to..
..no rings for my dips just s rickety dip/pull up station to use...but trying..
11:53 - pr by 1:30
Subbed 2:1 regular dips for ring dips
Clean- 95#. Trying to do the correct form
Bar dips- 30 reps each set
Cleaned 95#. Working on full squat cleans.
as rxd 21/15/9
have been doing crossfit on and off 6 months
1st time doing Elizabeth,
very happy with time
This one gassed me.
Full Squat cleans
Bar Dips (1 x 1)
Rd 1 - 5:36
Rd 2 - 6:09
Rd 3 - 2:34
power clean 135#
3x bar dips
Started by trying to do squat cleans but my form was terrible.
21, 15, 9
Sq. Cl. #135
with 115lb cleans
As rx'd 7:14.
My cleans are coming along quite well now after some very good tutorial videos on the CF Journal. Previously I was just using raw strenght to get my cleans up but that will only get you so far. Not to mention this and a few other WOD's involve cleaning my body weight (135lbs) multiple times so technique is especially important as a light weight.
Did 21, 15, and 9 bar dips but followed each with 50 pushups to try and sub.
65# pound cleans and Ring dips I did negatives.
Total time was 7:08
In retrospect I should have gone up in the weights, #65 pounds. Not that it was easy with #65, but I could have challenged myself a bit more using a heavier weight.
Warm Up: 1 mile sprint to the gym.
WOD: Elizabeth: 9:33
135lb Cleans: Did power cleans breaking the first set into 11,10 the second set into 7,4,4 and the third set into 4,3,2. All reps from full stop at the bottom to completely open hip and good rack position at the top and a slow controlled decent back down to the gound, no dropping the weight.
Ring Dips: I am still leaving about an inch on the table at the top. My support position is decent but my hands are not turned out when I am at the top. I am completely down at the bottom with hands in my armpits.
Cool down: 1 mile jog back to the casa.
I met a guy at my globo gym today who was filled with so much hate and anger that I know I will see him on the news someday.
Have Fun, Train Hard,
Subbed 3 bar dips for ring dips.
19:12, ~4 min faster than last time!
5 x Full Range HSPU
10 x Pistols
10 x GHSU
10 x Towel Pull-ups
10 x 135# OHS
WOD as Rx'd:
5 x Full Range HSUP
10 x Towel Pull-ups
10 x OHS w/ 135#
10 x GHSU
10 x Pistol
WOD as Rx'd:
cleans-22, 17, and 10
dips-73,52, and 29
always afraid I have a couple of reps w/bad form...so I do extra.
5'8 184 36
Elizabeth scaled to 94#SC
Full squat cleans, full ROM on ring dips
Power cleans (recovery)
- 115 squat cleans (PR as last time 27:51 w/95lbs)
done thursday 090430
20:00 exactly. Getting better every day. 23/m/202
Elizabeth as Rx'd: 8:06(pr)- Technique on the cleans have been and are still the limiting factor. Better efficiency w/the clean will be helpful, no doubt. this wod always leaves me feeling like my mucous membranes are on fire.
jeffdpolls: 4:37?! sick, sick time man, awesome work.
19:39 (PR by 3:32)
Did not do due to neck injury incurred during an adventure with CF Football. Will be back soon. See previous for comparison.
as rx'd...full squat cleans
last time 13:13.
2 parallel dips for 1 ring dip.
21-15-9 115 lb. squat cleans from the floor
15-12-9 bar dips
7:33 - 7:06 - 5:18
Still sore from last round of ring dips, but it went very well.
scaled weight to 75# (power cleans) with bench dips
wow that was a work out
good job browler and gimpy
you kicked my but
cleans from the ground.not full squat cleans.
7:56 as rx'd
28 M 250
5:30 after a back and bi's workout
Really got after it today
28 M 250
5:31 after a back and bi's workout
no rings, but got after it anyways
25 minute bike ride for warmup
First time for Elizabeth
substituted power cleans at 135.
substituted jumping ring dips.
End of round times:
115# squat cleans 21-15-9
bench dips 42-30-18
That was fun! 15:08 as rx'd M/5'6"/165/32
used 137lb because of olympic bumper plates
took the week off so I did this instead of today's WOD.
I messed it up because I accidentally went directly to the dips on the first round when I still had 7 cleans left. and I forgot to start the timer until after I finished the first of the cleans. Made up the cleans after last round.
All in all guess my time was about 8:30
Made it through first round. Started with the second round and did something bad to my left shoulder. ALL DONE FOR NOW. Crap. Right arm is all fregged up from trying to catch too heavy a weight a few weeks back, and now the left shoulder is crunchy.
21-15-11 Clean 135 pounds
33-32-20 Regular dips
I have to increase my flexibility. It is going to help me get better form on the combination lifts....
First true squat clean
Squat cleans suck
24 min 3x parallel dips as rx'd
95# clean 21-15-9
Bar Dips 42-30-18
95# clean 21-15-9
Bar Dips 42-30-18
1/3 power cleans - knee 3:48
12:28 (new PR!)
hips hurt so bad...NEED to get flexible already!
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
43 M 5’7” 182
As rx'ed 10:08
21-15-9 reps of:
Clean 135 pounds
Compare to 090129
Correction to Comment #685
Clean 135 pounds SUB 45 pounds
Corrections to Comments #685 & 686
21-15-9 reps of:
Clean 135 pounds
Compare to 090129
Apologize for the multiple postings for this workout.
135# hang power cleans
Run 800 Meters
Run 400 Backwards
Run 800 Meters
Run 400 Backwards
Time = 9:08
Pickens High School
Time = 25:56
Pickens High School
14:15 with 95#squat cleans and regular dips
Shouldes still hurt from all the dips couple days ago. This is 3rd week into and my first set of squat cleans ever. They are fun and suck.
Pack version with 50kg
Scaled to 88lbs; dips felt really good, definitely feeling it in the legs pushing up now.
Dont have access to rings so subbed bodyweight Bench Press.
Subbed 2 bar dips per ring dip.
Old time - 23:30
New time - 20:46
Assisted Ring Dips
sub 45kg and bar dips = 11:32 (much better than 14min previously)
Subbed 3 bar dips per ring dip.
10:59 (using chairs for dips)
14:30 Sub'd Power Cleans
090507 - 9:56 (Cleans vice squat cleans)
080513 - 12:19
081102 - 10:53
090205 - 12:56 (not 100% just over bought of flu)
*used 115 instead of 135#
*normal dips instead of ring dips
Done at crossfit after coaching.
95 pounds 12:31. Huge improvement on the cleans with a long way to go. Even though only a little faster, cleans felt much better. Kept it to sets of 3 and that moved the WOD much quicker than max effort then rest.
squat cleans / 2:1 bar dips
15:55 (18:28 prev)
subbed 125lb cleans and 3 to 1 dips
The Reverend: M/31/195
As Rx'd with power cleans (from the thighs, partial squat on the catch)
Did this entire workout between the bench press sets of the meathead working out next to me. He looked tired just watching! I luv it.
rx'd (squat cleans)
10:41 (4 min pr!)
Deck of cards PT with Company D
Jump Squats, Push Ups, Crunches, Supermans
16:00+ (timer stopped) sc and diprack
Hard, sets of 3 sc, staying with sc
-sub'd 115-lb cleans
-sub'd 63-45-27 reg dips (90-lb assist - same as last time)
20:37 (22:18 last time; 18:54PR)
Done with power cleans
First time with 135
CFWU 2x10 subbed the dips w/ pushups
as RXd 13:13
probably should have scaled the weight but am on this new kick of following the WOD exactly unless it is going to injure me. with the RXd weight i was only able to do 3 or 4 at a time until the last 9 i had to do a lot of singles.
Nowhere near rx'd.
65# instead of 135#, 2-for-1 bar dips instead of ring dips, and only the first 2 rounds.
10.46 with 95#
10.58 last time!
9:42 after squats
workk out :)
..............300 squarts !
(transitions to get outside for cleans = 3.30 mins)
9:03 as RX'd
not sure why i've never posted times for this before...hmmmmm
as rx'd 8:20(PR)
- thought i was dragging a$$ but wound hitting a PR by over a minute.
As Rx'd w/squat cleans. 14:16. Slower than last, must be the week(s) of vacation.
pr by 30 secs.
mobility drills to warmup
used 2 70lb kettlebells for kb cleans - more upperbody emphasis it seemed
sets broken as follows for each exercise
CFWU - 3. Reg except 6 dips 1st set, 12 pushups 2nd & 3rd instead of dips. Superman. Burgener
Cleans - time was better. Tech prob not real good. Didn't feel like I got a good shrug. Worked on breaks being shorter.
Need to do squat cleans next time.
Dips: 19+2, 8+4+3, 5+2+2
Treadmill: Speed per 400: 9.3,9.4,9.5,9.6,9.7,10
Need to start at at least 9.5 next time.
Just worked 135 lbs cleans. Took 8 minutes to do 8. Hmmm...
Jennie: 27 F 165# 5'9"
21-15-9 reps of:
Full Squat Cleans 95 pounds
Ring dips (green band assisted)
Subbed 105 lbs and regular dips.
34 yom 209 lbs
Quick warm up then:
20:38. Regular bar dips.
43 yom 208 lbs
.80 mile jog, 40 situp warmup
Power cleans: 85 lbs
Scalled Squat cleans 109 Otherwise as Rx'd
as rx'd: 4:58 (PR); minute faster than last time
65# Full Squat Cleans
12:56 subbed ring dips for regular dips
111 lbs squat cleans x30
ring dips x30
first time I completed the workout with unbroken sets
Pr holds at 6:30
better, 15 sec off PR. Unbroken, pretty good Meyer.
90 lb assistance on dips.
135 lbs cleans
Assisted Bar Dips
Unrelated question: Whats a competitive time for GI Jane? Not sure what Crossfit game times would be but I would love some input.
Just did it for the first time and got 11:58. 100 burpee pull ups
10'30 as rx'd
last time was 9'40 but I can't remember if I really used rings then.
15:49 My dips stink!
clean 111 lbs
What's do you guys think is better?
I just learned how to do squat cleans correctly. My guess is I can do 21-15-9 Squat cleans at 95 lbs in around the same time it takes me to do 21-15-9 Powercleans at 135 lbs.
No time, just completion,
2x bench dips sub, no bars or rings here...
21 @ 135 lbs
15 @ 115 lbs
9 @ 115 lbs
21,15,9 -parallel bar dips, sorry my gym does not have rings lol
3rd week on crossfit and loving it.
AS Rx'd 13:14.20
2 weeks in and right knee is swollen & hurting.... hopefully it's getting used to this CF thing.
95 lb. stiff-leg clean & press w/ bar dips. 12:11
(Stiff-leg clean & press: stiff leg dead lift, useing upward motion to assist in the clean & finishing w/a push press.) -- much easier on the knees but still a whole body exercise.
as rx'd with Cleans, but regular dips...7:50
20:31 (full squats)
was feeling week