I...love "Elizabeth"

3-2-1- Go!

YES!!!

Going to crush this in the AM :-D

This is gonna rough.

ring dips are gonna be brutal

3-2-1-awww yeaaah

Ouch... my legs wont have any gas

I can't feel my legs right now. This should be so much fun

Sweet full squat cleans because it doesnt say "Power" elizabeth. Get that butt low.

Wow, brutal combo to put after yesterday's Fran variant. I'm excited.

I just posted some results of my weight loss while Crossfitting on Sparkpeople. I'm bprochaska on that site.

did wt. PU's today:
90,115,125,135,135,125,115,90x3

later,
b
m/32/5'8-1/2"/167

Is it 21-15-9 reps of clean and then 21-15-9 reps of the ring dips

or is it 21 reps of clean and 21 reps of dips
15 reps of clean and 15 reps of dips
9 reps of clean and then 9 reps of dips

Please advise.

Thanks

21 cleans 21 dips
15 cleans 15 dips
9 cleans 9 dips

Hey All,

Just wanted to thank the good people of CrossFit for posting the picture of me in Mexico.

Over the last 18 months, CrossFit has elevated my professional and athletic requirements to the next stratosphere, and to actually be featured on main site is beyond my wildest dreams.

Is there any greater motivation to absolutely kill this WOD?!

Coach, and everyone at CFHQ, thank you for all you do in inspiring the Fitness Revolution.

My Best.

Gregg Favre
Firefighter / Medic
St. Louis Fire Department
Bureau of Suppression, 4th Battalion

Fantastic video! I'm so pumped to do this!

Thank you!!

frist time doing this one..a bit nervous but i will geter done

WOOO!!!! Finally made myself some rings out of electrical conduit and cable and I get to use them!!!!! Brutal followup workout though it's gonna be hard enough for me to work tomorrow!!!

As Rx'd 10:49(PR)

Happened to randomly do it today in conjunction with my Crossfit Strength Bias program.

i love elizabeth...time to get my PB, oh and fran varient killed me. thought my heart was gunna come outta my chest.

m/19/5'8''/140

Comment #15

You know, unless you are just on a super tight budget, you can get some good rings with straps included off muscledriver.com for like 55 bucks.

I fear for many of athletes performing cleans in that video.

O ya I am gonna Hammer this one!!!

#19 - I agree. A lot of terrrrrible cleans there, bent backs, collapsed knees. Seems like less weight, better form was needed.

This one almost killed me a few months ago. It took me 19:24. It's been about 4 months since my last go with her. I think I can crush her this time. Let's do it!

m/19/167/5'10"

8:35 rx

Not sure I'll have time for a wod tomorrow, and was feeling good tonight, so I figured I might as well go for it tonight.

Hey guys and girls,

I am new to crossfit, I have been doing it for about two weeks and so far I'm very happy. I was a general work out guy and never seemed to get the results I wanted. Now with crossfit I'm very happy already with the results. I am an aspiring firfighter as well as a soon to be medic. I have a few questions I noticed that there is little cardio involved at times should I be running before or after any wod? Also I have to be very careful due to some injuries of the past so I fear a few wod's let's take ohs for a great example. What is the best way to go about these wod's that I real don't know how to do? Should I go low wieghts and make the wod not a true workout or should I just do something different? Well that is all for now if thier are any crossfitters in the Battle Creek MI area please contact me as a few friends would make this alot more fun.

Cheers

Looking forward to this one.

Seeing as how I don't have rings this is going to be rough. 63,45,27 if I do 3 parallels for everyone 1 ring dip.

comment #24

i tend to run really early in the morning and then do the main site workout around 630 in the afternoon. there is a seperate crossfit website, www.crossfitendurance.com that can be added to your main workout...i dont suggest doing that if your a beginner, ive been at crossfit for 2 years, only about 4 months hardcore, and im finally feeling confident enough in my ability to do two wods a day. the site alsoo suggests giving yourself at least 3hrs rest, but if you follow the main site and dont run your cardio will get better and so will your running but not as fast as running at different times of the day. as far as workouts go you can scale them so that you can do them easier until your technique and strength are at a level to perform the wod as required. on the main site there is a section that shows how to do certian excercises properly.

Completed "Rowing Fran" from yesterday tonight. #55 thrusters and jumping pus - 18:07 earache and all :) Never done Elizabeth. Looking forward to it!

Ha! My WOD predicting abilities strike again! I did this on 9/1.

M/20/190#/5'6"
7:22 as rx'd

If your limiting factor on ring dips is squat cleans...you might be a CrossFitter.

Well under 7 minutes next time, for sure.

No ring dips...how many additional "standard" dips are necessary...or 1 ring dip = X regular dips.

Hey!

I ususally check the wod via my cell phone at work. I takes ages to get up the wod because i have to load the intire CF-page with pictues and everything. Anybody know how I just get the WOD?

Thanks

my favorite!!

Re: mac #31

http://www.crossfit.com/pdawod.html

ok, so just to be sure, are these full squat cleans? last CF gym I went to, when we did this it was NOT squat cleans but cleans...so I just want to get the standard

Anyone know of a good weight to use for a dumbell clean sub. The ddip bars and the barbells are on different floors. But I can bring the dumbells to the bars.

as rx'd

8:08 PR by 1:08

Yes Squat Cleans are my weakness as i did all the ring dips in about 1:30

Go hard FRAT

Anyone know of a good weight to use for a dumbell clean sub. The ddip bars and the barbells are on different floors. But I can bring the dumbells to the bars.

You can have the wod emailed to you. It's easy to set up on the main site... Fran sucked.

Scaled down to 60 lbs as this is my first time ever doing cleans. Followed the substitution guidance (3 bar dips for 1 ring dip) and that was more painful than the cleans

21 Cleans @ 60lbs
63 bar dips (ended up throwing my legs on the bars to assist)
15 Cleans @ 60 lbs
45 bar dips with leg assistance
9 Cleans @ 60 lbs
27 Bar dips with leg assistance

16:12...its been about 2 hours and my arms still feel like noodles.

No rings; subbed for tri extensions

Week 2 / Day 1

21 - 45# cleans (still new to CF, but already ready to increase my weight. will try 55-65# next WOD)
25 tri - 25#
15 cleans
25 tri - 30#
9 cleans
25 tri - 35#

estimate ~ 7:00 (doing as a group of 3 so there is wait time in between; possibly faster if I was alone)

I agree with #19 as well. I cringed at some of the squat cleans performed in the vid. I hate to criticize any of the videos or atheletes on the page here because I still have so much to work on, but at one point I thought I might strain my back just watching. Scale the weight guys. If you injure your back with improper technique it will never be the same again. I hurt my back years ago doing deadlifts improperly and am still paying for it.

I'd hate to see anyone get injured.

Great effort to all those who participated.

Cheers,

Drew

28/m/78kg

11:02 (PB)

Grip straining towards back half of 15s. Also feeling lower back. First 17 or so quite smooth.

First off, love CF and the great comments and knowledge that you all bring.

My question is this- When doing the cleans at a lighter weight for a timed workout like this, are you performing the squat just for the benefit of the added work and movement? I was under the impression that a clean was used to get the weight to your shoulder, if you didn't need to go all the way down why would you?

Sorry if this is a noob question...

33m/195

As Rx'd (squat cleans)

16:44

Ha ha, what a donkey I am!!!!

new to crossfit and made a school boy error!

I thought it was a killer last night and checking the site this morning i know why.....

I tried to memorise the workout when i left work and hit the gym but got the figures wrong!

so in just over 22 minutes i did: -
2000m row - 21 THR - 21PU
1500m row - 15 THR - 15PU
1000m row - 9 THR - 9PU
500m row - 6 THR - 9PU

needless to say after i was spent and now a little tired today - hey ho i'll be all the better for it!!

bring on LIZ

with 60 kg: 8:42 PB!

Most of the form in that video was awful, nice idea though.

9:20

4:47(PR)*pwr cleans*

compared to- 5:07(pwr cleans)

m/44/185

as rx'd
11:28

# 43 the purpose of a full squat clean is that you are able to pull more weight as opposed to a power clean. As you deadlift and then shrug you are limited on how high you can pull the bar as your weight increases. Pulling to your height max then squatting under the bar and meeting it increases the overall amount of weight you can lift in a clean type lift.

Finished today's workout in 7:55. Dips were unbroken but my cleans were:
21= 10, 5, 6
15= 5, 5, 5
9= 5, 4

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

95 lbs.
assisted ring dips
9:22 tt

30kg Power Cleans
Bar Dips

6:58
Scaled back too far - this felt easy.

F/33/62kg

CFWU X 2
19:30

Elizabeth (Buttercup)
15-12-9
45# clean, bench dips
15:11

Total 34:41

Elizabeth, with full squat cleans (135#) and strict ring dips.

14:25

Ouch.

Long time Crossfit fan, first time posting...I loved 'Elizabeth' in 8:02...my shoulders didn't after yesterdays WOD!

Broken cleans but straight through dips!

Hey everyone,
Anyone know the females RX weight?

115 lb cleans. No rings. Regular dips 15:30

8:03 Rx'd

As Rx'd

14:05 - PR
Previous 18:53

Learning how to push through the pain.

Thanks Coach

As rx'ed (Squat Cleans)

12:29

(13:55 was previous PR)

m/41/5'6"/145

scaled 115#

14:14

M/31/6'3"/205

Scaled to 115 due to back injury
8:40

Subbed bar dips (3 for 1) since no rings at my gym....

otherwise as rx'd

17:55....I will now curl up in the fetal position in my office for the next hour...ouch...

28/m/5'10"/230

As Rx'd 1:45

Could you do just regular dips if there aren't ring dips in your gym?

50m/5'10"/215
"Elizabeth"
subbed bar dips
8:37
Then ran 1 mile

8:16 rx.ed with squat cleans

m/35/68/165

f/41/125/5'2"

"Elizabeth"
10:58 (95lb, power cleans)

From the bingo "archives"...PB must be nursing a post birthday headache ;=)

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

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

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

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

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

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

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

"Elizabeth". 3-2-1...Go!
Comment #23 - Posted by: bingo at January 28, 2009 7:28 PM

Newbie 47/75"/215 (gained about 4 lbs in the past two weeks doing CF and tightened my belt a notch...yea!!!)

Scaled to Brandx Pack level, subbed 2x dips and 105#

1st round = hang power cleans to pace myself
2nd round = power cleans focusing on proper dead lift form
3rd round = half cleans and finished with power cleans as my legs are still toast after the sadistic Fran variant yesterday.

16:50 could have gone faster had I not had to deal with a chatty gym mate.

That was a lot of dips, my arms are so pumped. I've never done much cleans as it was never part of a 'bodybuilding' routine. Heavy cleans really pumps the forearms and shoulders...great lift. Wish I'd discovered this a lot sooner.

My bodybuilding buddy at the gym keeps warning me to slow down, don't overtrain, yadayadayada...as he meanders through his triceps extensions, flys, etc. without breaking a sweat.

115 # cleans (not very good ones at that)
should have used less weight and done good form

and had to do bar dips

16:32

Pilates routine to warm up.

Buttercup scaling: 8:57

15 of Mr. Duffel clean from floor to shoulder
15 of beginners' ring dips
12 of Mr. Duffel clean from floor to shoulder
12 of beginners' ring dips
9 of Mr. Duffel clean from floor to shoulder
9 of beginners' ring dips

Do they ever post weights for a woman? It seems that they only post the amount of weight a man should use for the various exercises on the WOD?

15:17 (reg dips)

8:50 as Rx'd(PR!!!)

Rx'd 9:32 (PR) last was 13:02

I liked the effort in the video as well, but I too got distracted by the inconsistent technique. In order to protect my mental image, I went and watched Greg and Annie crush it on the exercises and demos page. The best part is when Annie pats Greg's bald head at the end. Sweet.

M/41/5'11"/185

125# (mixture of squat & power cleans)
ring dips

17:13

"As Rx'd 1:45"

Comment #64 - Posted by: Justin

World record!

We did this one on Monday @ CrossFit Sandy Springs with double unders added into the mix.

Mark @ 115# - 13:32

Theresa @ 63# - 13:56

CG E City Crew
Leary: 12:23

As prescribed:

6:47

M/33/70/210

34/m/5'10"/170

16:50 rx'd

PR by 17 sec. Squats felt heavy, maybe due to yesterday's rowing fran.

m/46/5'8"/180

Scaled the weight to 84lbs and subbed the ring dips for dips. Yeah that's right, I'm getting old ...!

Logged here: http://tinyurl.com/nxg7rz

38/224/6'1"/m
12:02 as RX'd

14:00
w/squat cleans and ring dips
strength good push harder on cardio next time

135 LBS for a time of 1:45? I gotta see that on video, otherwise your just blowing smoke.

scaled the weight to 65 (oh first time doing this workout still working on my clean) did ring to failure,unassited dips to failur and assited to finishe set.

time was 13min

as rx'd

15:37

man do i love today's photo! More climbing pictures!

...back to the business of stats from logsitall.com - about 400 reporting:
CrossFit Elizabeth performance averages and age group brackets:
Median all: 10:34
Median women: 12:25

20-30: 10:22
30-40: 10:35
40-50: 11:21

Complete age groups, links and pics at:
http://www.logsitall.com/ranking

More data is always more better and we've added tabata logging to the activity list.

-bill patton

top women for elizabeth:
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Megan Maclellan 4:34 F 23 145 Crossfit PEI
[2] Beth Spearman 5:23 F 28 140
[3] Tanya Hamilton 7:13 F 26 180 ISC/UVic
[4] Kristan Clever 7:48 F 27 130 CrossFit North Hollywood
[5] Laura DeMarco 7:52 F 34 158 CrossFit Rx
[6] Tamara Chick 8:3 F 39 147
[7] Elaine Polito 8:24 F 48 158 CrossFit New England
[8] Heather Keenan 8:36 F 33 128 CrossFit New England
[9] Michele Vieux r 8:54 F 31 145 Invictus
[10] Ruth Yu 9:45 F 32 133 Crossfit Southbay

Reply to post #73 regarding weights for ladies

Crossfit main page posts the standard workout for the top athletes. The BrandX page, you can find the link at the 'Start Here' option, provides a scaling for each WOD. They have 5 levels and some suggestions for newbies and scaling.

M/48/5-10/220
5:43 RX
Day 19 of Burpee Challenge!

bw 165

subbed 145 for 135
subbed reg dips for ring dips

7:11

+ 24 lb weight vest

m/36/210/5'11

"Elizabeth"
20:56

*Full Squat
*Subbed 2 bar dips for 1 ring dip.

m/29/5'11/168

cleans @ 70kg -- try to keep pushing my weaknesses

16:09

~12:50 (reset stopwatch afterward for some reason)

40-kg PC
bar dips

Still working my way back from 3-week holiday. ~1 min off of PR with these subs.

Fran - 3:17. Pretty good for only the second time ever doing it.

Bingo - thanks for filling in for PB :) What's women's rx weight? anyone? I suck at math. #95??

M/23/6'/170

10:41 (95# full cleans)

M/34/5'10"/197

As Rx'D 12:24

Rough morning.

m/43/65"/170

as rx"d 17:52

(PR) on the cleans, never been over 105lbs

105# full cleans
Assisted (40#) bar dips

21:38

Brutal

F/22/5'9"/165

16:01
-88# Clean
-Bands with ring dips

Elizabeth (squat cleans) as rx'd

9:52

#69 Bingo,

Thanks for covering for me brother. No B-day hangover really, just so much going on I haven't had time to write up proper newbie posts the past few days.

Hope to be back in the saddle tomorrow!

~Never Quit!

Cookie...65#

Oops, make that 95#!

m/35/155

Elizabeth as rx'd 8:49

#99 Cookie: 65# should be about right.

Subbed 95 lbs, subbed 2x bar dips (so shoot me).

Around 15 mins. Last set of nine cleans felt awesome and - gulp - easy? I need to sack it up next time. So worried I'm gonna tweak my back, especially this early in the am.

As rxd
6:25

#108 Bingo: Ha ha, I just noticed we posted at about the same time.

Cookie, if Bingo says 95#...load up 95# and get after it sister :-)

34/F/5'10"/160

Weight felt heavy; cleans were much more labored than usual.

As Rx’d
95# full squat cleans
7:40 PR (12 seconds faster than last time)

I really need to hit an affiliate... my clean form sucks. Each of my full squat cleans ended up being a powerclean + front squat... lame. At this rate, 135# broke me off pretty thoroughly, so I switched to 95# after 8 reps in the second set.

135# clean - 21 reps
bar dips - 63 reps
135# clean - 8 reps
95# clean - 7 reps
bar dips - 45 reps
95# clean - 9 reps
bar dips - 27 reps

good sweat lakes on the floor and muscles were slammed, but horrible time: 25:07. I probably should have just scaled the weight from the beginning to increase metcon... note for next time.

20:00

50kg x 21
Regular dips 30+20 supported
50kg x 15
Regular dips 30
50kg x 9
Regular dips 18

9:46 Rx

Squat cleans as rx'd
bar dips

13:20

Finish second crossfit WOD ever: check

Time for more cardio and whole body routine. Why do I do this to myself?

Andy Petranek... Solid

m/30/5'10"/175

9:49 as Rx'd.

m/24yrs/225lbs

13:14.88...killer..i got nothin'

13:22 AS RX'D (SQUAT CLEANS)

WOD
11:49 as rx'd

Wednesday - 2 Sep 09

"Elizabeth" - as rx'd, all movements were TB to lockout

21-15-9
135# Cleans
Ring Dips
16:12 (PR)

Obviously pleased with the ICABTMD.

30 Apr 09:

21-15-9
135# Cleans (about 1/2 of these were to full squat depth)
Barbell Dips x 21 (no rings - 2 BB's laid across spot bars)
17:18

PT:
Spin Class - 50 min

M/26/140/5'11"

First time as Rx'd
13:54

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

as Rx'd 1156 Squat cleans

my cleans suck
no rings at globo

subbed 135# deadlifts
subbed bar dips

WOD #2 for me. 14:35. Power cleans instead of cleans, which I've never done before, and didn't feel like just doing the bar. Normal dips instead of ring dips as no rings. Didn't see the subs so just did the posted reps. Not sure I agree 3 to 1 on the subs as a set of 63 dips is a different dynamic.

I've found the first set the hardest as the exercises are new so the body is saying, WTF is that? Last set is actually the easiest for me. I'm sure this will change as I learn the exercises.Got to find a way of stopping the bar from clattering into the top of my sternum on the power cleans.

Oh yes, warmed up with 40-46kg 5x5 dumbell chest press and 3x5 incline press as I don't want to lose hard won chest strength.

as ridiculous as this sounds, my gym doesn't allow cleans/snatches/any high intensity lifts. i already looked around the FAQ and cant find any subs. anyone have any idea, other than switch gyms? haha

thanks

21 @ 115...15-9 @ 95

On Graviton

21 @ -0...12 @ -0, 3 @ -40...9 @ -40

75lb full squat cleans, red band assisted ring dips with band at 18" below rings.

18:46

10:44 (PR by over 3 minutes)
Scaled rx'd weight to 15,12,9.

subbed ring dips for 60kg bench
60kg cleans
4:55

60 kg pwr cln
6:22:1
M29 5'10'' 92kg

Subbed 3/1 dips for ring dips.

12:40

CFWUx3

"ELIZABETH"

**NOT AS PRESCRIBED** Cortisone shot in right shoulder is DONE with any sort of relief. Ring dips are impossible and hand stand push ups are not much better. Back to the ortho. doc. 9/24. :(

21, 15, 9
95# squat cleans (do not hurt shoulder)
push ups

I did not want to push it with the 63, 45, 27 sub...I felt lucky that the shoulder "allowed" me to do push ups pretty much pain free.

TIME: 9:22

Me - 18:15
Cris - 15:45 (60lb cleans)

CFWU x2
Burgener Warm-up

WOD
:12::02

Got stuck sharing a the bar I had my Rings set up on w/2 others. After waiting a minute, I timed it, for the guy to do his PU's I decided to just slow down this WOD & focus on my Cleans. They were by far the best Cleans I've done in awhile. Worked on going Ass-2-Ankles on almost all. Probably one of my slowest 'Liz's' ever, but I feel good.

Get some, Go again!

Burgener Warmup

“Elizabeth” Pack scale w/ power cleans

21-15-9 reps of:
Power Clean 95 pounds
Ring dips

Time: 8:12

Alot of those cleans were ugly. Ring dips were pretty quick except for the last 4 which I had to do as singles.

Previous: 10:09.78 with 2x bar dips, so I’m not sure it’s a fair comparison

as rx'd 7:19

21-15-9 reps of:
Power Cleans 37 kg
Bench dips (31-22-13)

13:09

CFWU

21 Full Squat Cleans 135#
63 Bar dips

15 Full Squat Cleans 135#
45 Bar dips

9 Full Squat Cleans 135#
27 Bar Dips

Time: 19:29

I am going to suck it up and buy myself some rings 135 bar dips is motivation enough for that. Anyone seen a good deal on any lately?

scaled to 75

bar dips

27:40

as rx'ed squat cleans and ring dips 16:54. Last time with power cleans and bar dips 11:46. Im not sure if it is an improvment, any input?

re: Comment #1

I still love Elizabeth!

rx'd
12:05

46yom/68/150

as rx'd 20.45
12 minutes off my last time
I still suck compared the the beasts who post here though. that really spurs me on

30 yom, 185 lbs

13:15 as rx'd

pr is 11:22 full squat cleans

M/23/185/5'10

19:39 as RX'd

Used full squat cleans and strict ring dips.

congrats to all the badasses that did squat cleans, however, the workout does not specify squat cleans, therefore any clean (meaning the bar goes from ground to full standing front rack position) is legitimate.

Power Cleans
4:27

m/24/175

bar dips, all else as required
17:39

male 21 160 lbs
as rx'd with regular dips
12:00
The rec center staff told me that bringing your own equipment is forbidden (I brought my rings and had them set up ready to go). Had to stick with parallel bar dips.

**FRAT**

Hi guys!!! I have a question...so my daughter ís starting the food intake process i there any site to check some PALEO MENU for a 6 month baby??...i don't want to give her refined cereal or simple sugar...thanks guys

**FRAT OUT**

subbed regular dips for ring dips

time: 11:54

as rx'd (full squat cleans)

13:10

8:48 rx'd

m/21/6'/180

@#149 matt hathcock

The default clean for Crossfit is a squat clean. So unless specified as a particular type of clean, it's a squat clean.

rx'd

23:56

M/35/185
9:56
Big PR

M/49/153/1-1-06

Shoulder friendly sub--can't do any dips so did very strict, slow push-ups with elbows tight to torso to remove any shoulder involvement. 115# like prev.

18:19

Wanted to quit in the round of 21 soooo badly...

M/38/210
As Rx'd:
14:38 (rest 5 min)
Then 7:56 mile (rest 3 min)
Followed by 1:38 400 m run.
JTJTJTJTJTJTJTJTJTJTJTJTJTJTJTJTJTJTJTJTJTJTJTJTJT

CFWU x3
WOD
no rings- bar dip sub...
12.01

"Elizabeth" 13:11 with 95 lb. cleans and full extension ring dips. Will add 10 lbs. to clean next time.

34/m/177

as rx'd 13:04

**FRAT**

Hi guys!!! I have a question...so my daughter ís starting the food intake process i there any site to check some PALEO MENU for a 6 month baby??...i don't want to give her refined cereal or simple sugar...thanks guys

**FRAT OUT**

I find this absurd, comon

69" 165LBS

as Rx'd 6:44

scaled to 115#, parallel bar dips 1:1 13:00
next time up the dips (finally getting better at them)

m scaled to 52# for first set, then 42# and bench dips 1:1 10:23 second time doing full cleans and a great effort and intensity

6/30/200

8:19 full cleans - strict on parallel bars

M/40/6'0"/167lbs

14:00 as rx'd

if "clean" means "squat clean", then there would be no need to specify "squat clean" on any workout and simply put "clean", however, if you take a workout such as "Badger", where they do specify "squat clean" , by what you say it SHOULD just say "clean". right? so where do i find out these CrossFit definitions of movement that "clean=squat clean"?

M/27/6'1"/172

13:05 as Rx'd. Took me a relatively long time to finish Elizabeth because this was my first time doing full squat cleans. (I blitzed through the ring dips though.)

Does anyone have any pro/con opinions on the "Perfect Pushup" system? I hear it works the muscles better than a regular pushup. Has anyone ever used them?

Keenan/m/39/73/208

CFWU X 3 (- dips). Note: need to add at least one set of each exercise in order to ensure best ROM even when workout calls for an exercise in the WU.

Main:

Constraint: must complete in 17 minutes or less. Scale weight accordingly.

Scaled weight to 95# after attempting three reps at 110 and realizing that there would be no way to complete under time limit.

Completed all reps at 95# in 14:22

Goal for next time: Complete same weight in 13:30. Need to speed up the reps on the cleans.

m/22/150/5'7

14:52

first time doing it with full squat cleans; big difference (previous best 9:50)

S/f

Haven't done this in a long time.

M/27/5'5"/200lbs

21-4:58
15-4:04
9-2:26

Great Workout!!

Subbed 95 lb clean and 2 for 1 dips

16:30

full squat cleans at 95#
red band ring dips (smallest)
20:59
95 is 10# below my 1rm clean, and I didn't scale because I knew I could do it, albeit a little slower than most but I'm really pleased :-)

As Rx'd full squat cleans 17:17. I hate squat cleans. Time to work on them.

as rx'd: 8:21 PR by 1:21

Break thru on the cleans today. Low catch and not yanking off the floor....

21-15-9
135 Squat Clean
135 Bench
11:57

Slight sprained wrist, no place to do dips

Rowing Fran/Fran in a Boat
65# thrusters
= 19:51

Fit Mom- awesome time you had on this wod!

So, Sunday I ran about a 10k. Was uncharacteristically EXAUSTED/ felt like crap Sunday, Monday, and Tuesday. Monday- swam, Tues-downgraded to just walking. So, it was like 3 active rest days. And I feel sooooo much better.

Erin

Male, 37 y/o, 149#, 68"

WOD modified 95# clean

Time: 10:12

19:33 as rx'd with Squat Cleans.

About 2 mins off pr, however after yesterdays rowing Fran I'll take it.

Set up mirror in front of rings to monitor shoulders to ensure they went below elbows on all ring dips. Took more breaks than usual but ROM was excellent. That extra inch makes a big difference!

In case I haven't said it lately: I love CrossFit!

M/22/6'0/195

Elizabeth personal PR 6:31 Rxd. 1st time to ever do this workout also. Usually follow Crossfit football but my sis persuaded me to workout today.

9:22 as rx'd w/squat cleans

7:14 as RX'd

Nice time "Vanilla Gorilla"

Elizabeth:

135# Power Clean
Bar Dip

6.59

9:45, shared rings

Thanks s'more. Ever since the Crossfit Games I've been on a mission.

As rx'd with full squat cleans
9:35 (PR)
Really happy with my performance, pushed really hard. Thanks Carrie McG for pushing me, I couldn't have done it without you!
Next time sub 9 (This is going to suck. Push really hard).

22:24 last time 37:37

110lbs cleans and regular dips in sets of 63,45,27

3 sets:
bar rollouts
lying rope extensions 48lbs

11:30

Scaled Clean weight to 100lbs
dips unbroken

m/24yrs/225lbs

13:14.88

There all great. ready to beat it...

love, peace and chicken grease...

Comment #171 - Get rings instead, it's an even more effective pushup plus it's useful for many other things as well.

8:50, as rx'd. Gimpy calf slowed me a little on the cleans. Capable of very close to 8 or sub 8. Made it through first "round" of 21 in 3:30 or so.

Decent plan for this one, but not sufficient intensity to attack with an injury. Just mentally not right when body's not 100%. BJJ tonight.

39 yom/185

21
15
12
9
No rings. Sub parallel bars.63,45,36,27

13min

25/m/5'11"/204ish

6:40 rx'd

Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips
WU as usual
time 17:00 even

LAST TIME 25:17!!

I thought I was sucking this one up pretty bad, I didn't check my time from befor till after the WOD. I fell under the weight a bunch of times, at least 7 misses, but didn't count. I could pull the weight fine but would collapse in the squat at the bottom. I got it under controll in the end of the second round.

Crossfit LA said to scale it to get it done in 17 min cutoff, I was suprised to see my time, it felt longer.
Thanks Brady for pulling me off the ground and back to the bar for another rep. You really pushed me through it!!

33:00 as rx'd, but dips on the roman chair. Getting better at the cleans, still had to take my sweet time with them though. 11 mins on the set of 21 alone.

CG E-City Crew
Beidler: As Rx'd 15:40

22/m/6'1"/192

Modifed WOD to give shoulder another rest day:

"Heavy E" - No "liza" (cleans), no "beth" (dips) aka

Front Squat 5-5-5-5-5

CFWUx2
135x10

185
195
205
215
225

Really fighting to keep elbows up on 225. Weight felt good and legs felt strong. Have not gone heavy for 5 reps of front squat before, but 3-rep max is 235, so feel good about this. Would like to see what my max is - give me a sense of what my target is to squat clean.

65lbs squat cleans
First time doing ring dips

13:32

M/39/5'8"/195

1st week of CF and first post.

16:06
full squat cleans at 85#
subbed bench dips
Haven't done any true strength straining in over 10 years (hockey and triathlon). Need to work on form on my cleans. Will sub bar dips (if not rings) next time.

Hey guys, been crossfitting on and off for about 2 years, seriously for the last year.
Elizabeth in 11:35 with 112lb for the squat cleans. Yesterdays Fran is a bitch when she goes rowing!!

M/43/185/5'9"
As Rx'd 14:45.
Bar came apart and cost me a few minutes to repair.

10:46 as rx'd

Ouch , gotta work on my dl form
95# cleans, bar dips 17:01

m/26/210/70"

as r'xd

5:34(PR)

most intense lung burn I have ever felt on a workout

First time doing this. M/24/5'9"/155

Scaled to 120# (mostly bc left wrist is still bothering me) and subbed 2 regular dips for every ring dip

20:19

Not horrible, but not great. I'll take it for today.

rx'd 10:35

15:51, squat clean

Shocking. Had 2 weeks rest (holiday in Italy) and did a bit of hill running but not much else. First WOD back and struggled to even get through the CF Football strength aspect. Went too heavy on the warm-up squats and my legs just started hurting like hell. They seem totally fried now. so odd. Going to go home and hope that this is just a minor set back. has anyone else seen this after a long rest period?

13:20

subbed 115, regular dips.

185/M/22

...almost met pukie on this one =D

wasn't sure i was going to be able to do it as Rx'd but managed
13:51 (about there was a delay in stopping the time)

ran 1.5
CFWU 3x15-3x5 dips
95# cleans/2xs dips==14:46--cleans need to get deeper squat/more leg and less arms
right shoulder remains sore
rotator cuff exercises

Awesome picture!

M/22/6'2/160

7.1% body fat
20 BMI

95# cleans

15:56

m/44/190 elizabeth as r'xd (4:28)

M/23/165/5'10"

As rx'd- 18:55min

Squat cleans killed me! Have to keep working at it.

as rx'd

9:25

as rx'd:

6:28.96 (PR)

as rxed

12:29

last time PR was 18:27

love to see progress! I'm just a little guy and those squat cleans are heavy for me and take it out of me quickly! But I basically just hit it one rep at a time consistent rather than 3 at a time and sucking wind for 2 minutes. It worked and it kicked my ass like always.
Coach must have known these were my first two days back in the gym after an olympic weight haitus.

Not to sound like a fifth grader, but CROSSFIT RULES!!!

ROCK ON FRAT!!!

rookie--killer time, you are a beast

The form in that video is horrible, I feel bad for those athletes knee's and backs.

27/5'6/164

"Elizabeth" as Rx

6:40 PR!!!! By 4 minutes WOHOOO!!! :)

PROPS TO THE FRAT...GO PALEO!!!

11:17 w/ double dips and full squat cleans

(no rings)

12:00

#115 and half of dips done with feet on floor

Thank you hook grip

@#169 matt hathcock

I learned this from the "vets" who always comment under the WOD comments. But I also found it in the FAQ. Just go to the FAQ, and search for "clean". It breaks down the difference between the types of cleans. It also states that Squat Clean = Full Clean = Clean. As far as why it's stated in Badger, I guess that's like putting .00 after a whole number.

justin willis is either a lier or his 0 key doesn't work.

27/m/225/6'4

15:#0

oops 15:30

17:28

subs:
95# clean
1:1 dips (could have done more but time was limited)

17:28

subs:
95# clean
1:1 dips (could have done more but time was limited)

115 lb
bar dips

21-15-9 for time

11:02

FIRST TIME

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips
9:05:78

M/5'8"/20/160lbs.

As Rx'd - 5:29 (New PR)

Hey all! Scrat in 'da house! Dang - this was my first time attempting Elizabeth. Almost made a man out of me. Started out with 95 lbs, but had to drop to 90 on number 11 of round 1 - just couldn't get under the bar. Did bar dips - still kicked my backside. Time was 13: o crud - I will have to look it up. Think it was 13:47. It was tough - can't wait to see what is up for tomorrow!
Happy today everyone!
Scrat

#150. Do you have video of you 4min RX'ed Elizabeth? I would love to see that.

16:25
95# cleans and 2x parallel bar dips

previously:
24:48
Used 115#'s for cleans and 3 x parallel dips

WOD - 25:06 (first time with full squat cleans at 135#, so that would make it . . . . a PR!)

115# cleans
bar dips

13:48 (pr)

47 - 6' - 210#

As RX'd (With substitution on dips)

19:32

Rings left at home, workout at FS20 gym...(Globo) with a 100 yard walk to the dip location dodging the mirror worshipers and 63,45,27 normal dips. Full ATA with each clean.

Past PR 6:26 W/power cleans and ring dips... Big difference on time.

12:21 as rx'd (new pr 14:08 last time)

21 135# clean 4:39
21 ring dip :53
15 135#clean 3:38
15 ring dip :45
9 135# clean 2:10
9 ring dip :14

10:53

sub'd ring's for static ones. didn't increase the reps, dips are a huge weakness

8:39

21/m/155/5'8

#70 static dips 11:59

wow! just realized that i clean & jerked the weight not just a clean

#138 Fit Mom

Kim,

Sorry to hear about your shoulder. Hopefully the doc will have some better answers for you at the next appt.

I know you will be back better than ever eventually. Be patient.

Best of luck from all of our family.

24/m/175

as rx'd

4:53
pr by 1:10

#236: Agreed, I would love to see that video.

To all of those who like to armchair coach on form, please video tape yourself doing any WoD at high intensity and see what begins to happen to your form. CrossFit is constantly varied, functional movements performed at high intensity. While we strive for great form (because through it we realize certain efficiencies of movement and protect ourselves from injury), performing movements at high intensities sometimes results in slight degradation from the ideal.

I would say that if you can do 45 135# cleans and 45 ring dips with PERFECT form, you're not going hard enough. See any video of the CrossFit Games for a demonstration of athletes performing functional movements at high intensities.

Thanks.

10:38

no rings

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

10:18 as rx'd with hang cleans and ring dips

Time: 13:54
Cleans Weight: 71 lbs
Bar dips, a bit shallow...but I'm getting there!! No assist at all on dips!

9:31 as rx'd

as rxd squaT cleans

8:05(PR)

12:25 - 70lb (total) dumbell hang cleans, assisted bar dips. Might to dips unassisted next time.

Out in the woods camping, went straight to a track, so didn't know about Elizabeth.

4 rds. 400m,
1:26, 1:13, (avg HR 171, peak 186), 1:26, 1:28. I want so desperately to break under 60 seconds, but it was balls-to-the-walls for the 73 secs. Oxnard College track.

What a great picture.

as rx'd:

7:31 PR

21-15-9
14:26
Squat cleans with 65lbs
dips on a box

4th WOD and I have 5 blisters on the pads of my hands.. Cleans suck!!! I love it.

6 minutes rxd

Fitmom sorry to know about your shoulder, you are an amazing woman you have to be patience...i send you big hugs and my best wishes i know you'll heal soon you are a fighter a tough woman...cheers up sister you'll be back stronger faster, now rest and heal...

Rx'd: 6:41

PR by 2.5mins

as rx'd no rings so I set up 2x TRX in one handed configuration and used them instead worked really good just chaffed the arms a little bit

27.47 as Rx'd

20/m/5'11"/163

4:07

m/178cm/90kg/33y
regular dips
60 kg
12:56
(last time 8:10 but i think i've done power cleans)

9:15 with power cleans. (4:04, 3:33, 1:36)

Could have pushed harder throughout. Need to dig deeper and get more intense. Ring dips went really quick. The cleans is what sucked the life out of me, but even then, I could have worked harder. Recovered way too quickly afterwards. BTP.

M/6'4/205

5:29

m/38/76/200

115#

13:35

PR by 4mins! Next time will move to 135#

"Elizabeth"
6:18

as rx'd:

10:05

this kicked my ass... 13 minutes for 2 rounds, then did air cleans and 9 135 bench press. My shoulders were killing me, improper form no doubt. I will look forward to kicking this to the curb next time around....

as rx'd for 2 rounds. then modified to air clean and 9 bench press 135lbs.

age 19 bw 170

6:07 as rx'd
pr by over a minute! this one is just BRUTAL. but its always gonna be one of my favorites. going for under 6 next time.

m/26/183/5'11''

as rx'd, squat cleans, subbed 2x bar dips, ordered rings but not in yet

16:55

M/33/6'/220
21/15/9
Dbl-2pood/dead clean/squat
ring dips
7:39

Did "Eli" until I can run with the big dogs.

D
@13's
no bumpers
scaled:
95# cleans
2X bar dips (roman chair)

13:20

21/42 3:18 / 6:05
15/30 5:52 / 10:40
9/18 12:10 / 13:20

CORRECTED

Did "Eli" until I can run with the big dogs.

D
@13's
no bumpers
scaled:
95# cleans
2X bar dips (roman chair)

13:20

21/42 3:18 / 6:05
15/30 5:52 / 10:40
9/18 12:10 / 13:20

15 lb. bar
jumping ring dips

7:40

21-15-9 reps of:
Clean (95 lb) - 21,10 (75 lb)- 5,9
63,45,27 reps of:
Bar Dips
(Cleans and Dips alternating)
Joe: 27:12

21-15-9 reps of:
Clean (45 lb)- 21 (55 lb)- 15,9
Bar Dips
Tony:13:45

21-15-9 reps of:
Clean (45 lb)
Bar Dips
Ed:14:00
Kurt:8:10

cfwu x 1

21, 15, 9:
135lb squat clean (first 8 unbroken)
ring dips (1st round unbroken, 1 break 2nd & 3rd round)

08:10 09/02/2009
09:48 04/30/2009
14:22 01/28/2009
17:41 10/26/2008

10:03 w/ power cleans

ran 1.5
CFWU 3x15-3x5 dips
95#/2xs dips=14:46--cleans need to be deeper/more legs and less arms.
right shoulder sore
rotator cuff exercises

95# cleans - 30# assist dips
12:36

m/32/192
3:31 - cleans were "from ground to locked position at shoulder". So...what is the standard? Squat cleans or ground to shoulder cleans?

27 yr old / M / 5"11 / 163 lbs

with regular dips = 9:54

i chose to do power cleans since i dont have any experience with squat cleans. 135 felt light.
subbed 3 bar dips for each ring dip.

finishing times:

round 1 - 5:16
round 2 - 11:36
round 3 - 15:32 (final time)

seems that squat cleans are the "standard" for this WOD. Will do it again tomorrow with squat cleans to see the difference in time.

Elizabeth as Rx'd, full squat cleans. 14:54

Last time with power cleans: 14:22. I thought even with the Rx'd cleans, I had a shot at 11 min or so. But its a very different workout. Fortunately, after all of yesterday's pulling, the squat catch was welcome, albeit slower. Anyone who's doing this with power cleans, try it full-depth.

There's a reason why Coach's article on cleans in the Journal calls them the only exercise (when done for reps) that hits all 10 physical attributes. I just read it this morning, very motivating.

Rx'd 10:30

full squat cleans

New PR on Deadlift afterwards
315
445
535!!! Yay :) I love making that bar bend

I had to substitute;
75# squat cleans
70% bodyweight dips

13:58 and a lot of pain!!

M / 34 / 152lbs

No rings; substituted 1 for 3 standard dips

21/15/9

95lb clean

15:32

a lot better then I thought I was going to do. It may be time to add some weight to that clean.

as rx'd completely..full squat cleans elbows to thighs, and ring dips

8:38

hardd

m/24/6'3''/206

#253 Z: part of the intensity is mental focus, and that means good form on every movement. I'm sure we could all throw our bodies through the basic movements for the sake of a faster time (like during my Level 1 when I was feeling the group pressure of Fran, and Drew didn't count my first 11 pullups for failure to fully bottom out!). When 'every second counts' sure I bet there's missed perfection all over the place. But if you call poor form and reduced range of motion "intensity" in daily training, you're only cheating yourself.

21 cleans with 2x30lb dumbells
63 strict form parallel dips
15 cleans with 2x30lb dumbells
45 strict form parallel dips
9 clens with 2x30 lb dumbells
27 strict form parallel dips

21:34

Old, weak and slow. But getting stronger and faster.

m/41/5'9"/157

23/m/6'0/177lbs

as Rx'd 8:02
STRAIGHT KILLA!!

As RX'd: 10:01

1st round of cleans broken after 8. All singles after 10 for rest of wod. Form is apparently not where it should be.

32/m/5'11"/195

20:14

Did the first 21 cleans with 135lbs and then I realized that I was on the verge of sending myself to an early grave. I backed off to 95 lbs and worked on my form. I have only done cleans a few times, what I should have done was started lighter. I guess we live and learn. I am going to go home now and cry in to my pillow.

Hey all the crossfit family...about the power vs squat argument..i know the clean hurt as hell to me squat cleans are a nightmare i have a birth problem on both legs but i know i have to do them guys do whatever you want but know this ELIZABETH AS RX IS CLEANS (squat cleans) and ring dips

First WOD for me. I could only do the cleans with 90 lbs and those ring dips are insane (previously did bar dips with other workouts....big difference!).....and I loved every minute of it. I believe that I will love crossfit!!!

m/39/192/77"

10:38
Well I had to put on the humble hat again today adn scale way back. I seriously suck at these Oly lifts. I now know I have to practice practice and then practice some more.

See you all tomorrow.

As rx'd:

7:56

CFWU x 1

W.O.D. in 9:20 with power cleans

Warmup: 2 miles at maximum pace on the airdyne,streching.

"elizabeth"
21 cleans 145lbs
21 stationary dips (dont have rings)
15 cleans 145lbs
15 dips
5 cleans, 4 hanging cleans 145lbs
9 dips
time - 10:59

As RX'd (Squat Cleans)

12:31

was a tough workout
17mins
I need to buy some rings, doing 4 dips to 1 rings dips the translation just doesn't add up to me. after the frist round i wanted to go home but there is no crying in Crossfit.

29/m/230 lbs

scaled back to 115 lbs cleans and regular dips

13:49

10:54

Crowded wieghtroom=long walks to the dip bar.

cleans: 2x70-2x80-2x85-1+1f 90 - 1+1f 92.5(pr) kg

elisabeth: 18min - subbed dips with burpees with hands on barbell in push-up part of exercise.

CFWU X 3

subbed 2 X regular dips for ring dips

10:05.44

subbed to 115

can't belive i am putting this but.....

Did Not Complete

I started getting lighted headed and dizzy after the first set. Ended up puking and could not recover.

That is what I get for not taking care of my body

m/32/6'6/244

m/5'9/179/21

as rx'd 6:35

17:22 Broke cleans into groups of threes, and still went very slow

as rxd 9:38

Ok.....that was AWESOME!!

first time ever doing "cleans", gotta say I love them!

21- 75# cleans
63 dips, first 5 body weight, the rest jumping

15 - 65# cleans
45 jumping dips

9 - 65# cleans
27 jumping dips

17:14:50

i have been corrected, thanks for the clarification on cleans

Didn't do full squat cleans since the instructions said "cleans". Did ring dips. Did it in 7 min 44 seconds.

subbed reg dips

22:41

M/28/5'9"/150

As Rx'd - 6:05

m/23/175

Rx'd

11:26

ouch

1050... 63, 45, 28

M/16/5'11"/170
11:04, with 115# and ring dips.

M/50/5'11"/172
12:13, with 115# and ring dips. Did 95# last time (in April) and was less than a minute slower with 20 more pounds this time.

M/21/180/5'11''

21-15-9

Clean 135#

Barbell Dips (Don't have access to rings)

7:57

14:59

Woohoo, I broke 15!

as rx'd 6:58

m/39/5'8 180

Did Power cleans with 50kg

14:06

#296 Benny1: Thank you for your comments. I do not recall mentioning range-of-motion in my comments and I applaud Drew for not counting the pull-ups you did that did not meet the range-of-motion standards. I believe the same should hold true for dips or cleans that do not go through the full RoM.

The title of the video says "Elizabeth competition". Every second did count for these athletes. However, reps that did not go through the full range of motion were not counted.

Again, I ask you to video tape yourself doing a workout at high intensity and see what begins to happen to your form. If you can maintain PERFECT form throughout, you're not working hard enough.

Thanks.

m/19/5'11"/190

All cleans at 75lbs. and 40 lbs. assistance on dips.
22min.

In retrospect I should have done more weight, but I still had to take alot of rest time. Hopefully after a couple of months I can cut that down.

M/22/171/5'8"

First time trying a crossfit WOD, have to say very impressed, 10:55 using 115 for cleans and did 3x dips instead of ring dips.

Thanks to all of you for the inspiration to give it a try!

30yo, 5'11", 173lbs

14:06

This knocks 3:40 off my last time from January. I was definitely pushing myself past the comfort zone during the cleans. Just doing one more rep even though I was choking for air.

M/40/150/64"
16:12 as rx'd cleans suck the energy from you big time....

m/49/5'8"/180

16:29
115# full squat cleans

This was hard after yesterday's Super Fran

Hey. I have a dumb question. Why don't they list the women's as RX'ed weight right next to the man's weight when posting the wod? Like today's wod. How hard would it be to just list 135/95 pounds, or whatever it is? I know most of them from the past, but why do I need to go to BrandX to look it up to make sure? Just seems like it would be easier is all.

17:44 as Rx'd
lots of power cleans followed by front squats in the first round

Z, I didn't have any complaints about the video.

To me, competition is one kind of intensity. Training is another. I disagreed with your assertion that Crossfit in general allows for sloppy form for the sake of "intensity". If that wasn't what you intended to say, I apologize, but that's how it read to me.

m/29/165

As rx'd 8:38

8m5s
power cleans regular dips

**FRAT**

Hi guys!!! I have a question...so my daughter ís starting the food intake process i there any site to check some PALEO MENU for a 6 month baby??...i don't want to give her refined cereal or simple sugar...thanks guys

**FRAT OUT**

I find this absurd, comon

Comment #167 - Posted by: spade

Spade, why not elaborate on why this is absurd, and offer an alternate solution!

Great Elizabeth time, s'more! You belong at the games next year with Carlox, Geoff, and Nelson!

FitMom, I'm sorry to hear of your shoulder. You should demand an MRI the next time you go in, or else they will spin you through the system indefinitely.

11:33

95#

PR is 11:01

gotta push much harder

31/M/160/66"

21-15-9 reps:
Clean 125 lbs.

63-45-27 reps:
Parallel bar dips

15:46

Hey. I have a dumb question. Why don't they list the women's as RX'ed weight right next to the man's weight when posting the wod? Like today's wod. How hard would it be to just list 135/95 pounds, or whatever it is? I know most of them from the past, but why do I need to go to BrandX to look it up to make sure? Just seems like it would be easier is all.

Comment #334 - Posted by: jeff4jcs 52/6'0/208

Technically, there is no women's Rx'ed weight, only equivalent. You're right about BrandX. But that's the way it is and it most likely won't change. Besides, you're getting all of this info for FREE, right? Why look a gift horse in the mouth?

first time i've had the privilege to spend some quality time with elizabeth!

11:53 as rx'd
not as fast as i'd like. my cardiovascular conditioning dropped considerably after 2 months of crossfit football.

has any one else had similar experiences?

Modified with bar dips - 63, 45, 27

18:15

33/m/165

subbed 2 to 1 dips.

18:37

m/25/6'3"/215

as rx'd, subbing 3x regular dips per ring dip (that's a lot of dips!)

15:18 - Good workout!

M/32/5'4"/142lbs
As rx'd
14:28
Worst time out of three times doing this. Low energy today.

11:55
squat cleans
ring dips

(last time:
135 lb cleans
bar dips

10.53

pr(with bar dips) by over 2 minutes!)

first time doing this wod as rx'ed

full squat cleans

18:32

Jake Brown

Male/32/6'3"/205lbs

as Rx'd - 4:46

38M/5'10"/167#

W/U: 17 ROM exercises; 21 air squats; 21 honest push-ups.

As Rx: 8:37.

C/D: PNF of hamstrings; static stretching of quads.

Off PR by 0:02. Full squat cleans w/controlled drop (no bumpers); strict ring dips.

Pain from injured sternum slowed my dips a bit. Some of my catches on the cleans hurt it too.

M\34\5'11"\178\
First time through this one, first attempt at cleans...

scaled to 115#
15:20

Sub Power cleans for Cleans, my legs are toasty from yesterday and I don't have the technique yet.

Sub Dips for Ring Dips as I don't have rings.

16:39

Also did some walking around since equipment was taken at the globo gym.

Aaron 25/a soft 195/5'10"
24:30
1st 21 squat cleans the rest were power
1st 10/7/3 on respective rounds were legit ring dips then jumping dips

Elliot 22/185/ 5'11"
23:50
95# cleans, 1st 21 squat cleans the rest were power.
dips subbed for a bench dip with 10 kilos in his lap and feet on a 20" box

"Elizabeth" as prescribed: 10:35

F/16/5'7"/135

12:04

with 65#, regular dips ( some reps had to do assisted)

M/23/72"/175

13:38 as rx'd

8:36 at work... last time 10:55

Hey 167 Spade what you found absurd were actually very intersting and YES!!! I found some people beside my brother Carlox help me a lot and since today my daughter start a Paleo style diet...Spade if you don't understand something please first ask and dude stay away from the cereal box

inspired by l.a. crossfit's video, i did squat cleans...

18:23 vs
12:07 power cleans & ring dips 5/1/09
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
11:57 4/17/08
13:58--what can i say 1/12/08
11:25 9/5/07 w/ power cleans & ring dips
13:57--not back yet--8/6/07
12:13 6/13/07
12:08 4/10/07
12:54 1/26/07
14:13 10/18/06
16:12 w/ power cleans & 2:1 dips 8/11/06
17:23 3/11/06
28:00 w/ 115 lbs and 3x bar dips
16:00 on 1/18/06 w/ 1x bar dips
16:31 on 8/15/05 w/ 115lbs mixing dips & cleans
14:58 on 5/5/05 w/ 105 lbs and 1x bar dips.

200 flutter kick cool down ala cf santa barbara.

m/52/172

34/M/6'00/186

13:02 (pr)

Full depth squat cleans.

(PR with power cleans is 10:14)

11:30

105# power cleans (need more practice on cleans)

bw 255.6
7:39 with bench dips. bar touched ground on each rep.
Last time, same amount of work: April 2008, bw 250.0, 10:34

95# cleans, no rings, regular dips

15:33

Joe: 15:10

110 lbs

Wow, Elizabeth is not a very nice lady.

15:56
NOT as rx'd:
115 lb cleans
Dip bars with red band, too unstable on the rings

14:36
not as Rx'ed
no available rings
subbed bar dips
21-21
15-15
9-15

Jodi (F/30/112)

"Elizabeth"
21-15-9 of:
Power Cleans, 95 pounds
Ring Dips

Time: 7:05 (PR by 10 seconds)

95# Squat Cleans, No Rings
15:02
Probably should've scaled it. First time I have been able to maintain hook grip throughout with my "girly" hands:)

I did Elizabeth in my garage.
My favorite spot for Crossfit.
I PR by a good chunk of time over 5 min.
11:10
YEAH!
Kirk Rangel 190lbs 29 yrs Male
aka Tito

8:00 as RX'd. Over 2:30 off my PR.

CFE this morning

100 meter sprints every 30 seconds
8 min on
4 mins off
4 mins on
2 mins off
2 mins on

Wod this evening
Liz w/115#
15:51

I think yesterday's WOD should be called "Row Fran Row"

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

RX'd: 16:20 (14:57 PR)

Too much crappy food and beer lately.

I don't get the difference in squat cleans and power cleans. When I watch the video for cleans it looks just like the power cleans I learned to do in high school.

11:36

Missed PR by 2 seconds

21:04
135# Power cleans (DJD acting up L knee)
3x regular dips per ring dip that's boat load of dips!!!

as rx'd
13:36

plus 5 MU's for warm up i landed my first one couple days ago ever since i cant stop doing them there like crack!

plus when every one gives you weird looks in the gym wondering what kind of workout your doing and then you bust out a muscle up and there like yikes!dot mess with that guy..ha ha love it

I don't get the difference in squat cleans and power cleans. When I watch the video for cleans it looks just like the power cleans I learned to do in high school.

F/27/114

55#
9:41

M/32/145lbs/5'5"

As rx'd
11:47 (pr)

M/25/155#/5'7"

BWU x 1

As Rx'd

Time: 18:01 (PR by 6 minutes)

m/37/6'/167
scaled to 115, but dnf.
21-15-dead

As rx'd

10:10

m/38/6'1"/235

Time 6:42
Assisted Dips with red rubberband.

#45
WOW!!
enough said. you doubled the row distance of that WOD and added more thrusters/pullups and blazed in at 22min! look to the games next year. for someone new to CF....simply amazing. kudos and keep it up!

"Elizabeth"
M/35/160
15:10 rx'd

Ooops, messed up and did hang power cleans instead...

21-15-9 Hang power cleans
63-45-27 dips

8:12

21-15-9
115# squat cleans
ring dips
17:16

9:50 as rx'ed

m/42/162/6'

9:38...last time: 11:24

Kevin: 21/190/5'7" as Rx'ed -5:16-

It has been over an hour and I still feel really light-headed. I just absolutely killed myself on this one. 6 years in gymnastics helped a lot with the ring dips though :)

21 Full Squat Cleans 1:22
21 Ring Dips 1:56
15 Full Squat Cleans 3:42
15 Ring Dips 4:15
9 Full Squat Cleans 4:57
9 Ring Dips 5:16
------------------
Jared 20/214/5'8" -18:43-
Subbed 135# Squat Cleans for 115#.
Used a JumpStretch mini band to assist with Ring Dips. I had him use one side of a band for the set of 21, and then he stood on the whole band for the remaining sets. Really intense effort.

21 Full Squat Cleans 4:02
21 Ring Dips 6:48
15 Full Squat Cleans 11:46
15 Ring Dips 15:02
9 Full Squat Cleans 17:33
9 Ring Dips 18:43
----------------
We have two more buddies going later tonight when the rec isn't so packed. I will post their scores then. It is amazing how fast Crossfit is becoming popular here at Washington State University. I'm gonna have to start an official club before too long!

P.S. Does anybody know a place where I can look up the official records for the Girls? I feel that would be really motivating to chase the elite to the Games.

M/28/6'1"/190lbs
subbed row 1000m/750m/500m for the cleans because of injured back
16:50

F/27/6'1"/125lbs
65# cleans
half dips unassisted and half assisted with band
16:30

110# full squat clean + 3 muscle ups to get to dips

8:39

Previous: 8:48 as rx'd

Hang squat cleans @ 115# (being careful with my back)

090129 - 9:46
Today - 12:17

Yikes. Still getting back into shape.

m/43/5'5"/162

115 squat cleans
assisted ring dips

12:12

M/41/185

As rx'd:

13:21

PR by almost 3 minutes. Every squat clean A2A.

More better faster

11:37

m/32/5'9"/170

as rx'd 16:27

first time doing ring dips and they were NO joke!!!!!!!!!!!! Of course I couldn't get ring to arm pits every but....

Bagged from yesterday's Running Fran. Plus, no rings! Completed cleans as rx'd, but tripled the dips, as per sub(135 total... need rings!).

15:52

m/31/6'3"/240

subbed with 115lbs
10:50

27:56, squat clean @ 95-lbs.;blue band

11:46 as rxd. my wife did this for the first time. She used 65# for the cleans with good form and reg dips for the ring dips 1 for 1. 9:20.

Bingo, awesome post, thank you...BTW, love your musings, AND your "archives"...

M/47/66"/135

CFWU

16:08 AS RX'D (PR)

Whoop, whoop!

As Rx'd:
10:03 (PR by 1:43)

Cleans are still the killer. Really did bad on eating the yesterday too and could definitely feel it today. If i keep it in check before this comes up next time I know i'll PR again.

11:00

just figured out that having the feet land a little wider in the catch phase makes the squat clean much more efficient. much less strain on the lower back, i'm guessing because it allows the femur to come up without hitting the aiis, and wanting to posteriorly rotate the pelvis which would make the paraspinals work harder...

This work out broke me off today..Day 2 of cross and loving how sore it makes me!!

m/23/5'11"/170

11:00

subbed 3x bar dips for ring dips

"Elizabeth" scaled

21-15-9 reps of:
Clean 95 pounds
Ring dips

10.55

Had to use 115 for the squat cleans, bad elbow.
11:21

#253 Z: part of the intensity is mental focus, and that means good form on every movement. I'm sure we could all throw our bodies through the basic movements for the sake of a faster time (like during my Level 1 when I was feeling the group pressure of Fran, and Drew didn't count my first 11 pullups for failure to fully bottom out!). When 'every second counts' sure I bet there's missed perfection all over the place. But if you call poor form and reduced range of motion "intensity" in daily training, you're only cheating yourself.

m/19/150 lbs

Scaled down to 115lb cleans, worked on technique. Dip bar was being used so had to do dips on a bench, 3 dips=1 ring dip.

10:05

135# clean - 21 reps
bar dips - 63 reps
135# clean - 15 reps
bar dips - 45 reps
135# clean - 9 reps
bar dips - 27 reps

15:50

29 YOM 195, split sets,17 min. 135 lbs cleans and ring dips

F/48/127
Subbed 55 lbs., first time all ring dips, 13:50 PR!
Last time subbed 42 lbs. and chair dips with time of 13:10.
Maybe I was just excited with my new barbell (early birthday present from my husband).

11:08

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Handstand push ups against wall to 7” stack x 10.
Squat clean 65lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 2

As rx’d: 20:01 PR
Squat cleans
Foam roll after
Compared to 090430: 21:43 squat cleans

55lb cleans
bench dips

12:54

12:49 as Rx'ed not happy, ring dips killed me

1st time Elizabeth.

9:15 as RX'd

17:30
95# full squat cleans
regular dips on bars- full depth with no band (instead of ring dips) Can do ring dips, but don't feel like I get enough depth with them yet when doing more than a few..

31/m/196

10:39 as rx'd.

15:11 as rx'd

As RX'd with full squat cleans, resetting after each rep, and strict ring dips: 18:12

6'0/170/20

11:20

bar dips

As rx'd 9:18

23:05
dips 63-45-27

37/m/185/6'
115 for 21-15-9
Pushups for
84-60-27

Time = 18:20

27/f/145/5'01"
Was not able to make it to the gym and did 3o min of Yoga at home

m/26/5'8"/140#

11:13 RX'd

@EriCRossFit

9.19, PR by 19s, and destroyed me (squat cleans are good for that). Could barely down dinner, but those PRs coming father and father apart - stoked to nab one.

m/23/5'6"/155

7:06

PR

23

12:12 (115# Cleans and ring dips)

Compare to:
090430 - 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)

135 lb cleans 2x bar dips

11:54

m/41/190/5'11"

WU
row 500
light cleans
coupla dips

21/15/9
78# clean
parallel bar dips

set 1: 7:15
set 2: 12:58
set 3: 15:50

11# heavier and 3:50 faster than last time.. Better than last time is all that matters..

f/23/5'6"/140

9min
85lb cleans- alternating squat cleans
reg dips bc no rings.

29 M/ 195 17 min w/ broken sets

m/40/6'0"/192

had to scale cleans to 95#; no rings available today, used bar

7:31

4:40

power cleans

15:09, pr is 11:39. Was gonna do power cleans, but then forced myself to man up.

m/30/6'0"/205

as rx'd
17:15
need to work on my clean form
ring dips were killer, painful in the middle chest area in between pecs, anyone else experience that?

m/33/6'4"/219

9:02

Got my butt handed to me

WODWED for sept 2, 2009
craig descoteaux
age 30
male
bw 140 lbs
5′6″
“elizabeth”
21-15-9- reps
squat cleans at 135#
ring dips

time 6:36

new pr by 2 mins!!!!

thanks for having these contests, I love it :

37/m/5'10/220

Power cleans with 135# (knees shot from Super Fran yesterday), had to sub straight dips for ring dips.

6:14

"Lizzie"
12-9-6-3
Power Clean 185 lbs
Ring dips
9:57

sub reg dips for ring other as rx'd

approx 10 stop watch issues

as rx'd
9:57

12:54 Sub 105 lbs

bwt-235

rx'd: 5:58

elizabeth: first time also, Great workout "again"
65# for 21
115# for 15
135# for 9

18:35 time
m/46/195/5'9"

For myself, I subbed 115# and 21-15-9 bar dips

21:30

I took a friend who needs to work on his form some more. He started out at 95# and 21-15-9 bar dips.

24:54

Scaled to 95lbs and 63-45-27 bench dips
24:56

Huge clean form improvement over last time when I was just practicing with 15 lb bar. Deep squats felt good, but had to break them into sets of 4, 3 and 2.

Male,22, bw 145lbs, 5'7

9:24 - scaled to 115#

as rxd 6:55

3rd CF Day...
Sub'd to 95#
no rings at the gym I used, so i used dip handles ( that were not parallel to each other or to the floor, though) and did dips till I could do no more than 1 at a time.
Sub'd 21/15/9 to 12/9/5

So...
Warmed up with a 1.01 mile run in 7:28.

Started the Cleans...Form looked like a dog trying to get it on with a horse!

12 sloppy cleans (my own oxymoron)
27 dips (left triceps cramp)
9 sloppy cleans
17 dips
5 VERY SLOPPY cleans (what is the pain in my right side Lat?)
9 dips

Did not time it since I knew I was doing basically only half the work out and because I knew it was going to be horrible. I have never done the cleans before and it showed. I tried one with a bare 45# bar before I started and felt fine, but once the weight was on there form went out the window! I need to work on very low weight to get form down. I definitely pulled something in my back, because it HURTS. I took a 800mg Motrin to see if it helps. I am glad tomorrow is a 5k day!! I am a whiner today...LOL... It's all good!

31/m/5'10"/210

We just got a set of rings for the garage gym. First time doing this wod as rx'd

20:36 -- ring dips done one at a time.

M/24/150 GregAwu

As rx'd - 11:24 PR!

"Warmed up" with squats, because wednesday has always been my squat day.
5*45
5*185
3*225
1*245

Followed this up with my first timed crossfit workout ever! Subbed ring dips for bar dips 1-1, instead of 1 for 3, which obviously made it much easier. Did power cleans instead of squat cleans.

19:39.

This was less painful than I anticipated but was still much more excruciating than my average workout. I am still pretty intimidated by a lot of the workouts on this site, but will give this crossfit thing a try for the next couple weeks and evaluate from there.

M/29/72"/165#

Started with squat cleans but had to switch to power cleans half way through.

Scaled to 115# and 2x bench dips

15:07

9:50 Rx'd

9:50 subd ring dips for regular dip bar
should of went lighter to get the full squat

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

22:00

Meh...

m/40/5'4"/139

As RX'd: 17:53 (PR by 1:46)
All squat cleans.

As rx'd 9:58
Weak on the squat cleans... I've been away from bars for about 2 months now so it was a bit of a shock to feel how reduced my efficiency was with moving the bar.

Warm-up: 500m on C2 rower

Elizabeth Brand x Pack/Puppies hybrid:

21-15-9 reps of
55# power clean (7/7/7, 5/5/5, 3/3/3)
Jumping ring dips (7/7/7, 5/5/5, 3/3/3)

11:34

F/60/5'6"/137.8

m/27/6'1''/196

subbed 3x1 bar dips for rings = 63 dips, 45 dips, 27 dips

Hang Cleans

Time: 6:28

M/22/5'11"/174
as rx'd
8:00

Happy with this time. Finished w/ 5 MU's

injury- L shoulder

m/52/6'0/203
with Crossfit 1 mo
Did cleans with 65 and did dips on rings as hang drops - shoulders still recovering
12:58

Note to future self: doing this one tomorrow, along with the 5k

CFWU2
BWU at 45,65. HPC at 95x3 for WU

Elizabeth
As Rx'd
Full squat cleans
15:09

Scaled to BrandX's Pack: 95#
Also, didn't have rings, so 2x bar dips

18:46

The cleans really winded me, while the dips fatigued my muscles. Next time, push harder through the cleans then use muscle recovery time during the dips to catch a breath.

m/29/6'/169

20:15 rx'd

after yesterday this one killed me. told myself last night i'd do this one rx'd but after first clean almost second guessed myself. had to do singles the entire way on the cleans but i got through it. stoked.

Sub 3:1 reg dips
135lb cleans
no time kept

95#
~9:00 (forgot my watch so I was going by the clock on the wall at my school's gym)

105lb f0r cleans
12:41

m/29/5'9"/165 lb

21:05

Power Cleans
Dips on parallel bars

the cleans gassed me.

27.59

oops
22.45

Sub'd bar dips 3:1

15:07

Finished up with 50 knees to elbows. Payment for that Honey Bun I ate yesterday! (it was worth it)

As rx'd 6:55

First dance with Elizabeth ;)

I probably let her lead too much. Next time I'll take the lead alittle more.

Rest day for me tomorrow, yea!

11:14
I felt afterwards that i was dogging it

cr0ssfit ithaca W0D:
AMRAP
10 wa||ba||s
10 3/2 p00d kettebe|| swings
10 PU

g0t 6 r0unds

I started off rx'd for the first ten reps and moved over to 115. I also realized that I didn't do the full Squat Cleans last time. Still whooped my ass at 15:30

21-15-9
25 lb dumbbell cleans
bar dips

11:18

I am so sic'd I did 45 strict bar dips with so little rest! I am new to cleans but dumbbell cleans seem to make it easier to learn the movement than with the barbell.

Elizabeth...first time.

scaled to:
cleans- 40kg (full squats... that was fun.)
bar dips- 21-15-9. didn't sub ratio for not doing rings.

8:29

next time- use 50 kg and go =3:1 for bar dips or try rings.

didn't time this one because I didnt have a clock with me, but I need to move from Power Cleans to full Squat Cleans anyway. Also, bar dips 1 for 1.

m/30/73/181
24:59
Brand X scaled to "The Pack"
95lb cleans/power cleans
bar dips x2

24/m. Rx'd in 7:33.

12:50 as Rx'd. Cleans killed me.

WOD Elizabeth
as rx'd
14.10
Had a smashing time wi this the day,smashed my collarbone wi the bar and smashed all the slabs out the back wi the plates ! as for the time ,it was crap,legs werenae recovered fae 3 wods the day before,so the cleans took forever ! ring dips ,all straight through.need to try again when fresh.

m/37/235 PR as rx'd 10:50

M/35/180

Squat cleans @ 135
Ring dips

17:40

as rx'd 28 mins 56 secs first time completed this WOD at full scale weights, yesterday did the sealfit.com workout for Tuesday 01/09/2009 finished that in 1 hr 8 secs

Wow. Cleans are hard. This is my second week on CF and I am loving it. Spent 45 minutes learning cleans and working on form. By the end was hang power cleaning 65 # relatively consistently. Legs were totally gassed. Then did bar dips. 21 15 9. I can almost do 21 dips in a row!! Amazing. Max reps before was around 12. Everyday I feel sore in a great way. CF is the best workout I have ever done. Thx.

subbed bar dips

8:25

M/34/6'/175

21-15-9 reps of:
Clean 105 pounds
Ring dips

18:20

Wow, this one was very hard. WODs that include heavier weight really make you slow down and breathe, breathe, breathe, and then more breathing. I tried 135# before I started to see if I could do it RX'ed and I couldn't do a good clean with that much weight, so I brought it down to 105#. Probably 90% of the cleans were full ROM, from ground and then down to a full squat. The ring dips were tough.

13:41

m/44/165

subbed 115 cleans

14:30

Modified WOD. Cleans were @ 95lbs

24.12

25/m/6'1"/170

BrandX Pack Scaling (cleans at 105#, 2x bar dips)

11:49

Had to switch to hang cleans a little ways in becasue my low back was hurting....crappy technique. I'm working on it! But did 135.

Also don't have rings, so I rigged the TRX for the dips--that was a challenge! And also quite humourous for the folks walking by, but I made it!

8.46

M/31/5'10"/168

13:40 as rx'd

1st time doing it with squat cleans!

Gunnar/m/37/73"/190

7:45 pr squat cleans

Ryan

8:20 sub'd 55# squat cleans, bar dips

wod as rx'd

9:06

Wod as rx'd
Squat Cleans
9:06

15/12/9
135# Pwr Cleans + Dips
11:50
12:45 Kelli w/75# & assisted Dips

18:32, and did 42/30/18 bar dips bc no rings yet. Got to get the rings when I'm back in the states!

12:43
I used 95 lbs. because my legs were done in by super Fran

15:30 as rx'd

Loved this workout!!!!

Elizabeth"

21-15-9 reps of:
Clean 135 pounds full squat clean
Ring dips subbed with Regular. 63-45-27

20:01
tried 145 on clean couldnt handle it..had to drop wt to 115 after first round..

37/m/6'0"/183

First time and as Rx'd but couldn't do the Ring Dips without doing a toe touch-down on each rep. I was careful to not pushup off from that toe on way up, but clearly need work on these.

13:24

Bar dips

115# Cleans

6:16!

SUB 95# clean
SUB 3x bdi (tendonitis)

12:51
previous 23:00

m/27/205

full squat cleans/ parallel dips
12:51

42/m/155
8:48 as rx'd

16:58 - Rx

The cleans become troublesome about half way through the first round. 12% time reduction from last time...I'll take it! Hats off to those sub 10 on this one.

m/23/5'9"/160

As Rx'd 10:59 doing squat cleans.

First time doing cleans in 2 months due to wrist injury. excited to see I now have a goal of getting back to my PR of 8:05.

196 / 98kg / 22 / m

as rx'd

21:15

Cheers!

m/33/6'3"/208

I substituted ring dips with bar dips. No rings. Cleans were scaled to 115 lbs. Time was 10:34.88. I finished it off with 20 minutes on the Life Fitness Eliptical machine.

Subbed power for squat.

5:??

03/09/09
M/33/79kg
As rxd
11:34

Doubled the dips because I don't have rings
30:15

scaled to 95 lb and no rings, watch got paused part way through but 22-23 min.

did cleans with 45 lb dumbells
no timer

Subbed Regulars Dips for Ring Dips at a 3:1 ratio.

Time: 22:24

F/24/153

Sub'd 65# full squat cleans, 1:1 dips with 60# assist

~15-16min

Must remember to eat closer to my workout! I had eaten about 3hrs previous, and I could tell, just didn't have the energy.

M/31/150

10:30.48

Atrocious video. Crossfit LA trainers should be ashamed of themselves. It appears that only one or two athletes in that video know how to do a proper clean. I only saw one person clean the bar into a rack position, everyone else was supporting it on their wrists. Awful...just awful.

I am surprised this video made the main page. Your form should not suffer this atrociously for any amount of speed and intensity. You can really injure yourself.

Power cleans and reg dips 1/1

4:26 pr

Finally have rings!!!! First time as rx'd 19:23. ouch

39m/6/187

10:17

squat cleans, no kip on ring dip

As Rx'd - 16:22. PR by almost 3 minutes. Nice. (long way to go, though, I know.)

as Rx'd -- 15:40

1:05 on ring dips
14:35 on squat cleans.... yikes. SOOOOO rocked by this wod, my deep squat position is super weak, has been #1 weakness since starting crossfit.

Oh well, keep working

#528 - Valery

Agreed, the first part of the video had some definite hand and wrist catching, especially by those using lighter weights. It's important to keep form solid on lighter weights so it is good when you go heavy.

But atrocious? You only saw 1 rack position? That is not correct. In the "finals" nearly every athlete caught the bar in the racked position... that is, bar resting on and supported by the shoulders and upper chest. True, some of the reps, especially from the women, were supported by their forearms and wrists. Many of them could have had higher elbows and fought harder to keep hips under them and back tall, but I think you're going a bit overboard.

Great to see the work capacity improving guys. 41% faster is no joke, way to go.

135# first 12 then finished WOD with 125#
15:00

14:12 subbed 3 dips per ring dip

21-15-9 reps of:
Clean 95 pounds
2xdips

22:09

subbed 2x bar dips per each ring dip

squat cleans 135

12 41

M/180lb/24/6'

as r'xd

9:53

7:59 w/o rings, w/ no bumper plates at a commercial gym, and waiting for ppl at the one dip station.

95# cleans
Unassisted dips
13:00

26/m/5'11"/177
as rx'd squat cleans
12:33(PR)

42/M/148

Elizabeth as Rx'd

14:45

sub 70lb for cleans, regular dips for ring dips. 1 for 1.

10:10

M/35/5'10"/155lb

6:46

95# cleans, regular dips

WU - 5 mins jump rope + 3xCFWU

As Rx'd
13:18

as Rx'd 6:24 PR. previous time was 7:15

M/47/200

As Rx'd.

I have no idea how long it took. The full squat clean with 135 was much harder than I thought it would be for 21 and 15 reps. I had to fucus on finishing without any injuries.

Shares a name with my wife so extra inspiration today!

scaled full squat cleans to 115 lbs still no strong enough to do 135 in WOD with running risk of hurting myself 11:28, not bad maybe full weight next go around...

135lb power clean
regular bar dips
M/44/220/6'
5:40

Forgot my rings. Lame. Subbed 110lb cleans and 2x regular dips. Time still sucked.

24:28

[16:50 @ 88lbs]

25/m/5'8"/148

17:54 3:1 bar dips - a little slower than last time

Scaled to 115 lbs clean and ring dips
17:47

13:09
used 140#

21-15-9
95# full squat clean (from floor)
parallel bar dips (no assist)
14:59

38/m/5'11/165 (9/3/09)

103# squat clean and push press (injury)
14:47

40/m/170/5'10"

63-45-27

1 pood kb swings
bar dips
situps

had no energy for dips after the swings, able to get 10, then 5's and 3's

24:45

Rx'd 15:29

20 min run
followed by

21-15-9
65# full squat cleans
ring dips assisted w/red band
16:06

28/m/175

12:19

been on injury reserve for a while.

29/M/175

21-15-9 reps of:
Clean 135 pounds: subd 115#
Ring dips: subd reg dips

12:12

17 minutes

95# cleans
Ring dips

14:49

Just started back into crossfit a few weeks ago

156#/28 yo/M

M/39/195/5'10"

as rx'd=4:17
Pr for this exercise. My cleans have really improved over the last several months. Pumped for the run tomorrow now!

Never done the squat clean before, so scaled to 95#. Also don't have anything to dip on here, so subbed 3pushups/dip.

21 x 95# squat clean
63 pushups
15 x 95# squat clean
45 pushups
9 x 95# squat clean
27 pushups

28:06.

10:30.

PR: 8:29

135# power cleans
Ring dips

F/28/5'8"/132

23:41...ugh

95# Full Squat Cleans
Jumping ring dips

Just wanna say how important I have discovered diet is. We have been on the zone since July 10, 09 and have in the past 2 weeks, taken a slight leave of our senses and diet. This is the stupidest thing ever. Once you start the Zone diet and realize your potential for blowing through PR's, it can only get better. The diet truly makes a difference as I have discovered recently by eating crap.

I've noticed, incidently, that the culprit is sugar. I have a serious sweet tooth and have been indulging it with disastrous consequences. My times are up and strength is down. I fatigue faster and have trouble even mustering the energy to work out. But now I'm back on track b/c I'm "only one meal away from the zone."

7:15

subbed
45lb
bench dips

115# so I could do full squat cleans and my legs hurt from Froid yesterday. Still probably could have went 135# and ring dips

9:58

15:42
105lbs
1.5 sets/full squat.
subbed dips
All full squats next time

First CF w/o ever.
M 57 y/o 66" 165#
135# cleans
bar dips (no rings at my gym) substituted 2:1 for ring dips.
11:55

M46/255 lbs
9:07
sub 155 lbs Cleans

30/m/71"/180#

CFWUx1 (only once due to time limits)
15:17 as Rx'd

9:53

3 sets
10 pullups
5 dips

28:20

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

as rx'd at home no ring dips, just BW dips

10:35

"Elizabeth"

F/10y/60"/135# CONNIE
21-15-9
Squat Cleans 35#
Bar Dips Assisted
15:07

F/45y/62"/136# JULIA
21-15-9 Squat Cleans 45#
35-25-15 Bar Dips Assisted

I can barely type now. Food!
19:01

M/40y/68"/160# GEORGE
21-15-9
Squat Cleans 115#
Ring Dips
28:27

10:30

Bench dips due to no rings or bars

6:35 regular dips. I did 21 cleans straight, the dips we're easy but thhe 15 cleans killed me.

M/26/5'7"/180

As Rx'd 6:51

First time with Elizabeth, I think I could have gone a bit faster. Still feeling my legs from yesterday's WOD, cause the squat cleans got to me more than usual.

AL 16:04

Tschanzy 47m 165 LBS 5'9"

9/2/09 "Elizebeth"

21/15/9 Cleans/Ring Dips 13:37

M/49/175

7:08 as rx'd

70 lbs
7:00

Bar dips rather than rings dips (racked the barbell at shoulder height, jumped up and did the dips.) Weight as RXd. 15.49.

M/175/5'8"
RX'D elizabeth heavy at 155#'s 6:29
Felt really good, first time I was able to hook grip succesfully!!! It really helped out! Ring dips were easy

41/m/176cm/72kg

21-15-9

52kg (115#) squat clean
ringdips

11:00 PR (last time 12:17)

Nice full ROM squat cleans.

m/20yo/180#/6'0

As rx'd in 7:16 (PR)

m 29/5'9"/155

subbed 3:1 bar dips

31 mins

m/30/5'11"/180

As rx'd

10:21

going for sub 10 mins next time

19:58

squat cleans are what took a long time.

As Rx'd. 10:01

sore forearm - managed 18 ring dips on first round without stopping but left arm hurt too much at 5th dip of second round - failed to complete workout - will rehab and recover and return !!

11:20

btw: 154

12:14 as rx'd/squat cleans. last time was 14:23 w/ 115# power cleans.

m/31/6/200

9:40 w/o squat in clean

M/63/195-"Elizabeth"
21-15-9 reps of:
Clean 135 pounds (subbed 111 lbs)
Ring dips
17:05

M/25/185/5'11"

12:58

-rotated with 2 other partners

M/25/5'9"/187

CFWU x 3

"ELIZABETH" 21-15-9 135# SQUAT CLEANS/ 63-45-27 BAR DIPS

TIME: 29:02

Wasnt feeling today and 135 dips will eat up time. I NEED RINGS NOW!!

DO WORK!!!

M/22/160

regular dips

14m flat

M/40/175/6'

As Rx'd 7:23

115# full clean
3:1 dips

12:19

Warm-up:
shoulder press (5x5) 95,95,95,95,100
(shoudler feeling much better)

WOD:
13.26 (rx'd with squat cleans)

39/M/6'1"/194

135# clean
3:1 dips (63-45-27)

Time: 23:15

Subbed regular dips for rings 1x3
12:38

Forgot rings at home
135# squat clean
3:1 dips (63-45-27)
16:15
Way off PR, probably due to number of dips and cycle

Rx'd

5:15 pr

8:33

As rx'd, but scaled FullSquatCleans to 115 lbs for the 15-12 rep sets (first time doing FSC)

63-45-36 dips

26:05

(Did 21-15-12 instead of 21-15-9)

CF Day 9

M/20/5'9"/164

95lbs and ringless dips

13min pretty tough wod, body still getting acclimated to the workouts and exercises.

M/44/6'0"/175
115lbs Cleans
Ring Dips
21-15-9
9:53
2+ minute Personal best from last time.

34 M/190

did hang cleans instead
6:35

M/34/5'8"/185
13:54
Started RX'd and then hit the wall during my fist set of cleans. Around the 15th. I switched over to power cleans and was able to finish up set one. I should have scaled it at that point but I continued to set 2. 5 more cleans RX'd and switched over to power cleans.
3rd all power cleans.

holy crap

taking a week off for work doesnt help me at all

did 21c/21bar dip 15c/15bp 9bd/1c and i was completely smoked. and even that took like 25 min.

the plus side is my form on cleans is 110% better than it was last time i did cleans, so ill take that.

awesome workout as always

@ home, as rx'd, 10:34, PR by :15 sec

a few days late

As rx'd (60kg)
15:51

pr remains 13:54

21-15-9 reps of:
Clean 115 pounds
3x bar dips

Dropped the weight so I could work on my squat clean technique
14:53

24:00

Subbed bar dips x2.

As Rx'd (95# women wt)

10:49 (PR)...Still rest a lot on the cleans!

Compare to 26 Oct 08: As Rx'd first time 12 minutes

8:34 as Rx'd ~2:30 off from PR in Dec

Not sure whats up with the retro. First round felt great but really gassed out in the second round of cleans. Low back really got tired late in the second too.

Dips were actually pretty easy but were gassers.

Hopefully I'll have a little better tune on the diet next go-round.

6:16 as rx'd. big PR

(2:22,2:29,1:24)

Cleans were much better this time, got through 10 unbroken.

then tabata deadlifts 225#: 8,7,6,5,4,4,4,5

later,
b
m/32/5'8-1/2"/168

M/58/6-2/208

21-15-9 reps of
Clean (from the floor) 135 lbs.
Bar dips
23:41

M/37/185/5-10

AS Rx'd
21-15-9 reps of
Sqt Clean (from the floor) 135 lbs.
Ring dips
8:40 new PR from 13 min and change from Jan 09.

CL: 10-8-3: 4-3-3-3-2-1: 4-3-2
Dips: 15-6: 10-5: 9

8:06

Subbed with Power Cleans @ 95lbs
17:29

dips were hard. Started breaking them up @ around 10th rep of first set.

6:43 as Rx'd

M/28/169cm/67kg

W/U Dynamic Flexibility, then
Weightlifting Complex with empty barbell
6 x Clean-grip RDL
6 x Clean-grip Shrug Pull
6 x Clean-grip High Pull
6 x Muscle Clean
6 x Front Squat

3-2-1
Power Clean @ 30kg - 35kg - 40kg
Ring Dip

WOD Elizabeth 21-15-9, scaled
Clean 50kg (8,7,6 + 6,5,4 + 4,3,2)
Ring Dips (12,6,3 + 11,4 + 9)

9:30

Core Couplet 20-15-10-5
Knees to Elbows
24kg Kettlebell Swing

7:30

C/D Stretch - Lat/Tricep - Hamstring [Bent Knee] - Pec Minor

NOTE// First time, felt a bit easier than expected - could've gone harder in retrospect: cruised too much on the dips thinking I'd need the recovery time for the cleans. Core couplet was quite slow - trying to focus on straight arms for K2E and Swings were surprisingly hard after cleans.

135 cleans
21-15-9
bar dips
42-30-18
time:8:58
I don't have rings

45 cleans then 45 dips: 18:41

as rx'ed
TIME - 14:06

10:23 w/115#

Great WOD, but I have a long way to go...

21-15-9 reps of:
Clean 135 pounds

35-30-19 reps of:
Regular dips

21:55

subbed 95# cleans, first time ever dong this workout, or squat cleans for that matter.

14:35

m/27/175lbs

as rx'd

5:37

as rx'd:

14.54 (PR)

rx'd

12:48

as rx'd:
19:03

CFWU x3
Burgener warm-up
WOD: 13:05

36/M/165#/6'0"

WOD: Elizabeth (cleans were ground to shoulder girdle, by any means possible; ring dips full lockout)

8:07

21:06 as req'd

C-
8:04

as rx'd
16:16 pathetic! bad form.
so pissed, did it again with 95 lbs 8:29. better form

F/34/123

Used 60# assist on gravitron and #45 bar for cleans

9:29

As rx'd: 8:06 (PR)

as rx'd 10:11

Huge improvment from last time. 13:44 last time

as rx'd 7:42 huge pr!

m 32/72/205

10:30

100# squat clean
ring dips

16:30

sub 3x parallel bar dips
15:48

m/40/67"/185#

Traveling with family, no barbell only 24kg KB and rings.

24kg KB clean-21-15-9 (half on right half on left)
ring dips-21-15-9

10:01

10:36 (pr)

pwr clns otherwise as rx'd 6:58

23:28, subbed dips 2 for 1. Much better than last attempt of 28:49.

m/30/5'10/205

subbed bar dips, no rings

13:56

12:29 with 95lb sub.

9:14

Scaled to 155-12-9
12:23
Ended up doing power cleans at the last round.

11:03 r'xd

15:27 as rx'd

Not satisfied with the time, but it's still another workout in the books. so i'm happy :)

9:36 as rx'd
~11 minute PR

8:21
21-15-9
135# cleans
Standard Dips

reg dips
hang cleans 25 kg

9:30

12:41

finally got the cleans right

41m, 72/216
long day at 'work'
modified, 135 cleans/dips
15,9,6- 8:35

Noob.
Did 55lb cleans and regular dips with feet supported.
reps as rx'd.
10:37

@thesweatbox

11:21 (newPR)

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds SUB 95 pounds
Ring dips

9:58

Power Output: 126.23 watts/.17 horsepower/93.47 ft-lbs/sec
----------------------------------------------------------------------
Compare to 09430

Clean 135 pounds
Ring dips

15:49

Power Output: 91.25 watts/.12 horsepower/67.3 ft-lbs/sec

Rx'd w/ Bar Dips, no rings. Did 1:1 like last time.
Full squat cleans

The same Rep Breakdown was used for cleans and dips:

Rd of 21 was 10-6-5 (4:25.00)
Rd of 15 was 5-5-5 (4:38.49)
Rd of 9 was 5-4 (2:40.52)

Total Time:
11:44.01

9:13

20090907 0330hrs
CFWU x 2
WOD090902: "Elizabeth": 21-15-9 of Cleans (135#) and Ring Dips
Did 55kg cleans and regular dips
12:51 = 5:41 + 5:02 + 2:08

20# dumbbells cleans
15# dumbbells tricep extension

21-15-9
Dip
55# KB Clean RIGHT
Cleand LEFT

8:52

As Rx'd

14:28

Still sore from yesterdays WOD.

M/28/5'5/153

M/31/5'9"/152

As rx'd. Full squat cleans.

18:10

PR by over 6 minutes! Well, it's only my second Elizabeth, so I'd expect a PR.

M/24/173

As Rx'd:
8:57 PR
That was tough. I have video too.

Scaled the weight to 95# and did 2:1 bar dips.

11/10 Cleans 95#
35/7 dips
9/6 Cleans 95#
22/8 dips
9 cleans 95#
18 dips

Subbed 100 lbs on cleans. First time doing them so I wanted to make sure I had a sub par form. Subbed the ring dips for regular dips 3 regs for 1 ring.

Time 14:56

About 15 minutes. I forgot to stop my watch.

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

13:02 as rxd.

m/21/6'2''/180lbs

As Rx'd

9:10

9:13 (pwr clean)

13:10 (squat clean)

17.00 mins.

100 for the clean
First time i ever did a clean and it wasnt too bad :)
23/156/5'11

21-15-9 reps of:
Clean 60 kgs.
Dips

13:38

09/07

13:57 sub'd power cleans

M/40/197/6'

As rx'ed (squat cleans)
13:12

9.55

100 sits/ 100 leg lifts in 3.12

Around 10' mark starting 3rd round, hamstring tweaked on first clean. More front squat warm up next time

As rx'd:

10:54

11:26

11:26. Subbed regular dips.

10:05
115lb cleans
bar dips
Is this time bad?

21-15-9 135 lbs full squat cleans
42-30-18 bar dips

26:20

31/M/190

Did it on 9/9/09

wow that was bad.

amazing how much I lost in a month.

scaled down to 115 and did equal number of regular dips.

12:28 - roughly 4 minutes longer than last time

Missed

21-15-9

115# Power Cleans
Bar dips @ +25#

18:01

M/19/5'10/144

#90 dumbbell clean
subbed 3 dips for each ring dip

3:1 dips were horrible, they absolutely destroyed any hopes I had for a fast time. Need to work on clean form a little.

31:26

As rx'd 20 minutes
Broken as follows:
Rd 1 - Cleans 12-9 Dips 15-6
Rd 2 - Cleans 5-5-5 Dips unbroken
Rd 4 - Cleans 5-4 Dips unbroken

Last time was 15 min scaled down to 115#. The extra 20lbs slowed things down quite a bit.

49/m/190

As Rx'd. 11:40

As rx'd: 14:11

Pack:

21-15-9 reps of:
Clean 95#-115# pounds
Ring dips

95#
12:06
Did ring dips for the first time & struggled.
Need to scale up the weight for the cleans.

45/M/157#

9:02

17 burpees
WU
19:45 first time doing full squats
M/48/193#/72"

2:1 bar dips

14:09

Erin: 55# squat cleans / 2:1 bench dips

12:10

8:03

As Rx'd 15:49 3 to 1 dips.

m/27/74kg

using 60 kg.....12:55

10:21 (pr)

did at school. Tired and sick.
11:16

EJ
M/36/167
10:31 PR
EJ

9:51

m/35/5'9/176

CFWU-3. Reg except 6 dips 1st set & 12 pushups 2nd & 3rd instead of dips. Superman. Burgener. 16 Burpees.
15:04
Squat cleans for first time in this WOD. Very broken. Mostly 2's & 3's. 1st pull good. 2nd-need to drag up thighs more.
4/30: 8:58-PR
1/29: 9:13
10/26/08: 9:30
5/6/08: 9:37
4/17/08: 12:02

Standard Warmup
Cleans Bar Only
Dips (Gravitron 95# assist)

25-19-9

CFWUx3 (no dips)
16:29

as rx'd: 8:12(PR)

unfortunately, I am feeling it a little too much in my lower back. Form sucked from the ground on the cleans. I think I am going to stick with doing oly lifts from the hang and a few times a week in addition to WODs, work on form.

m/31/6'1"/195

Back Squat 3x5 - 290

then

WOD as Rx'd

17:18

squat cleans after heavy squats...not so fun.
about 2 mins slower then my PR. Had to do ring dips upstairs too...very hard walking up stairs after each round of cleans!

Scaled to 105# 9/12/09: 7:28
Scaled to 95# 4/30/09: 6:45

34 year old male 205 lbs.

135 lbs. Squat cleans and regular dips

14:31 (PR)

Last time 20:38

rxd 10:11

M/35/6"/206#

Not as Rx'ed

Did 45 reps of 115# full cleans and 110 dips.
Took 20:56

I weigh 145lbs. 17. As Rx'd Elizabeth..... 5:12

17:55
Bar Dips
33-33-14

Puckie hit in the beginning of #2 round had to slow down to not lose it

1-4:25
2-7:09
3-6:22

(Last time)
1-3:59
2-4:51
3-2:42

-sub'd 115-lb cleans (same)
-sub'd 63-45-27 reg dips w/ 95-lb assist (90-lb assist last time)
20:52 (20:37 last time; 18:54 PR)

ok so i recently found out that i am not actually at the pack level, and have been taking it kind of hard. i guess i figured that i knew what was going on for scaling, but now i think i need to do alot more reading. I WILL NOT GIVE UP. My girlfriend will not either.

puppies scaling:

21-15-9 65lb cleans (but messed up and didn't shrug, got the lift from hips only)
32-23-14 bench dips

time = 19:04

(done 9/5)
Sub 115# cleans. Only made it thru rep 7 of cleans in rd. of 15 before stopping (21:34...154/165). Just not feeling it today. Still recovering from cold, and thought it best not to overdo it.

25:55 as rx'd

There are some STUD times being put up if they are really doing as rx'd!

Ring dips were a "respite" for me compared to the cleans!

JM 9:53 40kg Ring
MA 10:45 Para
JF 9:44 Para/Ring
LS 9:10 Para/Ring
MK 10:55 30kg Para
NS 5:34 Para
TH 10:35 25kg Para

23.m.137.65"

as rx'd
10:19(PR)

Last Time/PR:
11:59

done 9/18: 8:56. PR by 2:36!

36M191

sub'd 14,10,6 ring dips. Able to do sets of7 and 5. Should do them all next time.
14 mins

Eric
13.5min, sub'd bar dips (21,15,9)

9:21

29/m/185

scaled back to 95# full squat clean: 8:05

used 115# next time and continue to work form

6:03 power cleans and rings lowered- PR

edler 11:29

Stocker- 10:17 65 lb clean

F/25/5'7/135

10:31
95lb Cleans
Band Ring Dips

As rx'd w/ full squat cleans
14:49

subbed 3:1 dips for ring dips
10:25

44/m/164

11:09

still sick, went slow, flu lingering about a week now

Not as Rxd

'Elizabeth'
21-15-9
Clean @ 52.5kg
Ring Dips

10.53

1/2 Squat Cleans, 1/2 Power Cleans to keep into Met-Con territory

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.

M/39/5'6"/194

17:28

Elizabeth
21-15-9
Power Clean – Dips
9 minutes 17 seconds – walked back and forth wrestling room to weight room

Did this one immediately following:
FRAN
21-15-9
Thrusters/pull ups
Used 85 lbs not 95lbs (one of my wrestlers had the 95lbs barbell)
11minutes flat

23/M/83
21-15-9
cleans 60,5 lbs.

Power Cleans or Squat Cleans?
Click on the attached link (W/FS)

http://www.crossfit.com/mt-archive2/004462.html
Comment #207

So, Johnson came along again this morning. He's got a long way to go on his form. His clean looked more like a muscle clean, and his squat was just bending over at the waist. He'll get better. He did 45# squat cleans (21-15-9) and 11-8-5 dips. Jackson did 85# squat cleans and 1-1 bar dips. I did 135# squat cleans (ow) and 2-1 bar dips.

Me-26:39
Jackson-13:37
Johnson-12:20

ca 25 min
40 kg only.
First WOD after 3 weeks of flue. Felt weak.

m/24/170

Dips performed 1st
Clean at 95 lbs.

10:26

m/24/170

Clean 95 lbs.

10:26

m/25/190

21-15-9
95# Cleans
42-30-18
Bar Dips

11:45

TIME - 17:27

30 kg hpc 21-15-9
25 kg dips 40-30-20

13:29

8:55

12:22

42/6'2/185

full squat clean

rx'd 13.22

12:09

Can't wait to do it again ;)

8:47

8:21