Again, and right after Fran? Strange...but okay.

Oh snap!

Are 3 bar dips really the equivalent of 1 ring dip? Seems a bit much, but then again I have never really done ring dips.

I am gonna crush this!!!

#1 Jake B: There was a cycle once a few years ago that had "Fran," "Elizabeth," and "Diane." Very pleasant.

I called it again. And I also can't do it again. Displeasing.

You should head over to www.evolveyourfitness.blogspot.com (w/f safe.) My and Russ Greene's blog on...well, on CrossFit in general. A lot of practical information and plenty of opinions. Latest post is a response to John Sheaffer's article on Greyskull's resigning their affiliation.

Oh no, I follow the cycle a day behind; this is like walking to my own funeral.

Sat:
8R:
10DL, 95#
8 Push ups
6 Cleans, 95#
4 Burpees:
24:54

Sunday:

Soccer, 2hrs
Post: AMR(reps)AP 20: 75# OHS= 248 Reps, PR

Erin

My favorite workout!... Well.. One of them.

Can't wait to have the football cert out at CFO!

Bummer, I love cleans but alas no access to a weightroom tomorrow so I am thinking Cindy. Will make up Elizabeth on Tuesday (hopefully).

***FRAT***
I'll have to figure something for a suitable substitution. My shoulders were strong enough for "Fran" today (6:12 yeehaaw!), but they still don't have rotational movement for a heavy clean and ROM for a heavy dip.

Since I still want to do these movements and get the same amount of work done, and I want to mimic the motions of a clean and a ring dip, I will settle on this:

WOD specific Warm-up:
3 rounds of:
10 20# Med Ball cleans
10 1/2 BW Assisted bar dip

WOD:
21-15-9:
135# Deadlift
135# Front Squat
Ring Dip with foot assist from a box or floor

CF.com WODs can be switched and changed and tweaked and subbed in weight, rep schemes, type of movement, mode of weights, and anything else you can imagine. You can get creative with these WODs, and are not limited to what the FAQ subs recommend. Pretty cool, huh? :)

***FRAT OUT***

#10 Herm~ CONGRATS on "Fran" Sunday!! Well done.

OH GOD! Are we gonna have 3 ladies in 3 days?? OUCH!

Liz! I like it!

clean from floor or HPC?

#14~ I could be wrong, but it is my understanding that if a WOD says "clean" that means a a squat clean staring from the floor. If it was "hang" or "power" it would specify so.

In viewing "exercises/demos", under "CrossFit exercises" Coach B does a demo with Sage for a clean and it's from the floor into a squat.

oooof... This is gonna be fun :)
21 Squat Cleans, 63 Dips
15 Squat Cleans, 45 Dips
9 Squat Cleans, 27 Dips
Thanks #15... i think....

does anyone else get so excited for the next days wod they have trouble sleeping. cant wait for tomorrow morning.

Is this a hang clean or a power clean? Sorry if this is a dumb question, still new to Crossfit.

Elizabeth is full squat clean. The only exception to that is Grace (and even that isn't really an exception - it was an answer to a question asked to Coach).

Bottom line - you can do it with power cleans - but it isn't Elizabeth and you should note for your own record-keeping purposes. (A little discouraging for you to do Power Cleans one time and then compare that to a later FSC time. Oooops!)

I'm up for a pr on this tomorrow morning. 8:50 right now. Tomorrow I try to break 8 mins.

Curious about the specificity of the workouts that have cleans involved;

The way that we have been interpriting it here, if it says "Power Clean" or "Squat Clean", then the workout calls for just that. Whereas if it specifies only "Clean", then you complete the clean in whichever way you can manage. In addition, the clean defaults from the ground, with a touch and go in between reps, unless the workout specifically calls for a "Hang" whatever clean.

Most of the confusion that we have is due to the wording of the exercise, in which it is sometimes called "Clean" and other times called "Squat Clean".

Is our group interpriting this wrong, or what?

aww man

girls girls girls

Fit Mom, thanks!!! The shoulders are sore, so it's good that I tread lightly with them right now.

#20 Crow, Squat clean is a clean, and it shouldn't be too confusing just hang out around a few olympic weightlifters and it will sink in. As Dale Seran wisely said, do what you're gonna do, but take notes for next time!

If you are capable, you can do the Clean however you want. IT DOES NOT HAVE TO BE A FULL SQUAT CLEAN. See BrandX at http://www.crossfitbrandx.com/index.php/forums/viewthread/7928/. So get it done right depending on your skill level and note what type of clean when recording.

how many regular dips equal 1 ring dip?

To add the to collective opinion, I prefer to do power cleans, mainly because it enables greater power output...hence the name. I've done Elizabeth in 3+ mins doing PCs, which would have undoubtedly taken longer doing full squat cleans, yet performing the same amount of work. I don't see the benefit of full cleans unless you are trying to go for weight, not for power.

Clinton et al - I suspect your power calculations are omitting the front squat distance traveled of the full squat clean. I don't agree that faster always means greater output if you're changing the exercise. There's a reason why the FSC version takes longer - because it's friggin' harder. By a lot. Because you have to move that weight a crap-ton more distance in the FSC that in the power clean. Try it as FSC. Let me know what you think.

BTW, Greg Amundson's video of Elizabeth on here has him around 4 mins for power clean version of Elizabeth. The FSC video also has text in there about the power/work calculations.

Bottom line - do what you want, but Elizabeth is full squat clean.

Crow - most times you will see workouts posted as "clean" and it means FSC. That doesn't mean you can't "scale" to power cleans, but better to scale the weight, in my opinion, than the exercise. If Greg and/or Lauren designed the workout with a squat clean in mind, there was a reason. I defer to them; they seem to know a little about designing WoDs.

Just to point out...
It is not the same amount of work if you do power cleans vs. squat cleans. Squat cleans will always be more work, given the same amount of weight (the bar is traveling a greater distance).

Elizabeth is written RX'd as squat cleans...always has been.

"Before everyone gets their collective panties in knot, if you cannot do a proper deadlift, your Elizabeth should be hang cleans. No reason to do a ballistic deadlift if you cannot deadlift correctly. If your front squat sucks, then you should do a power clean. Again if you cannot front squat the weight you have chosen well and correctly for reps it will not get better under a ballistic load. Finally if your deadlift stinks and your front squats sucks you should do hang power cleans. Don’t be stupid.

And for everyone who thinks this has to be done with cleans pulled from the ground and received in a squat I have a video of Greg A. from 2004 doing “Elizabeth” with hang power cleans. Just pick the kind of clean and note it. Don’t get all uppity because you think you are doing it “RIGHT.”

'nuff said?

-Garddawg, BrandX Administrator

I put the link to BrandX to hopefully clarify Elizabeth. I guess it didn't work.

M/34/165

21-15-9 x 95lb Clean
63-45-27 x dips

23 min (approx by songs on the ipod)

Good form. Increase weight next time. Get a watch.

Like I said...RXd would be squat cleans. If you have crappy form, then do it from the hang or land in the power position. But you should be working towards the full squat variation in "Elizabeth", which, in my opinion, will lead to better athletic development.

People with egos tend to favor power cleans because they get faster times (less work, less coordination needed) - again, just my opinion.

QUESTION
Alright i know how the average crossfitter is considered 175 so if you weigh something different you just take the percentage of the prescribed weight and mutliply it by your weight to find out what you should use but say you have a girlfriend thats not only lighter than 175 but is in fact a girl....is there a girl conversion also? Like the difference in expectations for the CFT for guys and gals.......if you answer I greatly appreciate it...

P.S. I agree with Zach #29 on the cleans, even if you have to use lighter weight...god forbid

this is somewhat in the lines of diafranabeth so im guessing Diane is next...

just attended the level 1 cert.. the tall white guy in the back of the 2nd pic from top.. wow the coaches are great. Except for Pat Sherwood.. what a tool.. I mean come on.. who's with me..? Just kidding.. Pat, and the crew were ridiculously nice and clear on everything they taught. Just wanted to say thanks on here.. and if you haven't done a level 1 cert, go do it.. you have no idea what your little things are you need work on till you have an expert help you. thanks again to everyone .. and I hope people know I was kidding about Pat, cause I know someone wont get the joke and put something to say he was nice. He is nice.. get a sense of humour. =)

anybody know the sub for ring dips?

Just finished my first level 1 Cert. Great knowledgeable staff! I learned a whole lot of corrections. I have never had so many no's (around 45 thrusters to complete 21) on my thrusters ever before, and I appreciate it I have never been critiqued on my form before, it was an eye opener. Thanks again staff at Level 1 Cert Toronto.

Elizabeth after a level 1 cert, I think I am in trouble.

3,2,1 Go!

I just attended the Level 1 cert in Las Vegas...AMAZING! Todd and the crew were awesome, I learned so much and they were so motivating. I can't thank them enough. That was probably the most exhausting two days of my life! But it was also the most rewarding. I can't wait to get out there and start changing lives! Thanks again!

18:15 rx

Work and power are defined in terms of vertical distance traveled. If executed properly, the squat and power clean should be equivalent in that respect. The only difference is the speed, where the bar is received, and what muscles do the most work.

Zach, I'm not getting into an argument over whether the ego is involved in choice of movement to get better times. I don't compete in sports and I workout by myself. Why do I care what people think of my times? The ONLY reason that I post to these boards is for my reference when the WOD is posted the next time. I don't come back and check for comments after I post my time...This is a hobby to me, not my livelihood. I rarely even comment on discussions.

My front squat is perfectly fine. I just like power cleans, plus I feel that power cleans lead to greater power output based on the first paragraph. Now, if this WOD is not meant to be performed in the 3-4 minute range, then I'd like to know. BUT, I do know that it is possible to move that weight through the prescribed distance in the time that I prescribed.

If I'm beating a dead horse, I apologize for taking up board space. I'm done.

Sweet.

that's almost the same thing. That's cheating! Haha. I can't wait to do it though. I love crossfit. Thank you for getting me in the best shape of my life.

But Clinton - no offense meant, but you're wrong about the power calculations. You're leaving out the entire distance and weight of both your body and the barbell going down and back up in a FSC, as opposed to a power clean, where you neither go down, nor come back up.

Sorry, bro, but Elizabeth is waaayyyy different and requires mucho more output in the FSC version. There's a reason why it takes about double the time to do. Watch the video of Greg A doing each one. And note his comments after doing the FSC version with Annie (available in the FAQ).

doc mock

zach is right. brand x tells you how to scale. scale if you want but it won't be elizabeth.

elizabeth as rx'd is with a full squat clean. that is not an opinion, its a fact (look at the girl wod demos under elizabeth. annie and greg do elizabeth as rx'd). if you do power cleans then note that you did power cleans and also note for yourself that you did not do elizabeth.

clean means squat clean. stating squat clean is redundant and is only meant for further clarification. power clean means receiving the bar in a quarter squat. when the movement is the compound movement clean and jerk then is can be the lifter's choice of clean to most efficiently move the bar from ground to overhead in two movements most efficiently. this is why is why grace is not an exception but rather the rule.

if you were clean and jerking in a competition (like say the olympics) you could power clean if you wanted to but you would lose because when you become a good lifter you will always be able to clean more than you can power clean.

this is not a debate people! elizabeth absolutely is done with a full squat clean. everyone on logsitall or beyondthewhiteboard who has an elizabeth time posted with power cleans needs to pull it down and and do it right.

did this one about a month ago as rx'd 6:31. also look on youtube for bionic and zach at panther city crossfit if you want to see it done correctly and in extreme ass kicking fashion.

"Can't we all just get along?"

Personally, I find the debates on power output quite fascinating and certainly worthy of discussion. However, why not just note what flavor of the clean you're doing and why (ie. I suck at front squats), and develop a plan for improving to as rx'd versus getting petulant about 'you're not really doing liz blah blah.'

Post #27 was, by far, the most helpful to people who might have had substantive questions in the debate of which variety of clean to execute.

Whining about who didn't do what right and how there times are better because of it is akin to the monday morning quarterbacking (ie. 16 year old girl on prom night) that happens everytime someone posts a praise worthy WOD on youtube or something.

Wow I have never been so tore in my life. Now I have an internal struggle to deal with not to mention the pain and suffering that comes with the WOD itself, what would the Buddha, ok I know how to solve this, I will do all three. I will do power cleans, squat cleans and hang cleans. First round will be power cleans, second will be squat cleans and the last will be hang cleans. That way when I am making sweat angels and Hyperventilating about to puke all over myself on the floor of the gym I won't feel bad.

I love the fact that everyone is so passionate about C-FIT. I have been with you guys for a year now and the results are amazing. As for the average weight I am at 175lbs right now and started this journey around 200lbs. For #30, I suggest that you(and I did this with my wife) take her to the gym and test her to see what weight she can perform the movement at with good form. Form is the key to injury prevention, not finding the mathmatical equivelent of a 175lb male. Trust me on this one I hurt myself pretty bad a while back and I scale if I think that my form will suffer.

PS: Been over in Iraq now for 5 months now and am about to leave for some training in Texas, thanks to all you out there for the support. Bingo I am talking to you LOL.

3-2-1 GO
Swany

whats up with the names (fran, elizabeth, diane)? am i missing something here?

21-15-9 reps of:
Hang Power Clean 55#
(working on improving rack form, left wrist hurting)
Dips (bench dips for majority of 2nd and 3rd set)
11:33:00

BENCH MARK CYCLE!!!

DO WORK!!!

Subbed bar dips for ring dips (3:1)

18:30

Much slower than last time.

Finished up with some front squats, then weighted pull-ups.

I will probably start doing this with squat cleans, as much as I fear them.

Level One Cert in Vegas was a great experience. There's nothing better than when something overdelivers and that is exactly the word I would use to describe this experience. Todd, Stephane, Rory, Matt, Joe and Miranda were knowledgable, kind, well spoken, talented and overall BAD ASS! Not a weak link among them. Thanks again guys and gal.

I always thought Elizabeth with squat cleans to be considered as rx'd; anything else is considered scaled or modified. Below is a link to a journal preview (from exercises and demo's) where Speal takes an athlete through this wod. I believe there are other parts to it. Speal offers several good cues and coaching tips.

http://media.crossfit.com/cf-video/CrossFitJournal_BozToddSpeal2ElizPre.wmv

I did Fran on Friday, and the Filthy 50 on Sunday. Elizabeth shall tear my soul from my heart and put it in my mouth. I must swallow the pain and be the man I set out to be!!!!!

In other words, I am looking foward to this, though it is going to hurt :)

Morning all.

No rings to play on malheureusement.

Is it really 3 bar dips for 1 ring dip?! Sounds a bit OTT.

O Hi Guyz.

Powercleans / Squat cleans. Which one to do?

Do both of course. Put the CROSS back into Crossfit. It's nice to be able to compare times. It's also nice to do new things. The same answer as with kipping/dead pullups. Do both. So one day Elizabether might be with PCs, next time do it with SCs.

When in doubt, do both.

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

*Ring dips were assisted

tt - 13:05

WOD 'Elizabeth' subd bar dips x 3 for ring dips (no rings)...

Charlie 18m38s (dips took forever)

had to sub reg dips for the ring dips 63-45-27. not happy with my time, but can only get faster.

20.58

3:25 as RXd
5'9", 183

3:25 as RXd, 5'9", 183

Did fran today cos i missed it yesterday :) first as rx'd fran: 8.54. My shoulders felt a bit dodgy in the first round and my grip gave out. Took too many stupid breaks - i'm gonna thrash it next time. Anyways, that's what i get for taking a few days out to be with a lady friend! Bad call (not saying i didn't get any exercise mind..). Gonna hit elizabeth tomorrow with all i've got! Gonna need to tape up my hand though after the PC SU BE workout last week :/ still loving crossfit!

Patrick, Northern Ireland

57/201/70"

"Elizabeth"

21-15-9 reps

#135 full squat cleans
ring dips

10:52

Swany #44,

Welcome home! Thanks for the shout out.

7:10 but didn't have rings so I did regular dips. A PR for me..

37 5'11" 210LB

7:10 but didn't have rings so did regular dips. PR for me !!

37 5'11" 210lb.

m/44/185

11:57

50m/5'10"/216
cfwu x 3
completed yesterday's "fran"
7:20

focused on form and ROM

115lb squat cleans / 1x1 bar dips

17::32

Been doing CF for about 3 weeks now and this is my first comment.

Completed this ruthless exercise in 8:40

after completing yesterdays in 7:46

and I thought I was in shape!!!!
Love this stuff!

Subbed ring dips for regular dips: 08:40

Chunky newb at crossfit working out at home. Filled an external frame backpack with camping gear and did cleans by gripping the frame on the backpacks side and using it as a bar. Did the dips assisted with my legs on the steps. Took 20 minutes and I still caught my train to work to NYC. Sweet!

This is going to be rough after watching the game last night.

GO PHILS!!!

m/27/6'/332

sub power clean and assisted ring dips

12:06

41/m/176cm/73kg

21-15-9

52kg (115#) squat clean
ring dips

9:08 PR (last time 11:00 PR)

Full ROM squat cleans and ring dips. Now that I came out sub 10 minutes finally I guess I'll have to move to the recommended weight soon.

I'm looking forward to a date with Diane tomorrow, after Fran yesterday and Elizabeth today.

m/24/135

16:10 as rx'd

16:59 rx'd

did power cleans instead of full squat clean.

male/46yrs/165lbs.

7:07 as Rx'd (PR!!!)

Tom Sheeran

perfectly fine to do the workout with either clean or power clean. just note that you did power cleans if you did and don't call it as rx'd. elizabeth is done with squat cleans.

57 & 58 matthew

i suspect you did power cleans and not cleans. great effort even with power cleans but that is not elizabeth as rx'd.

cleans-45 lbs
dips-30lbs assist

9:38

26/m/5'11"/209

9:32 rx'd

25/m/6'1"/170

CFWU x 3 (sans dips), jogged a mile in 8 minutes.

BrandX Pack scaling (cleans @ 105#, 2x bar dips for ring dips)

8:18. PR by 3 minutes. Need to get rings for the next time this comes up.

m/41/5'6"/145

scaled 105# cleans
11:45

M/37/6'5"/205

Subbed Ring Dips for supported Dips; otherwise as prescribed.

06:30

14:25

8.03 mins as rx'd

8:54

hmm... the debate rages on!

I'd have to say that the smart thing is to aim for WODs as px'd, but until you are executing the WOD movements properly (in good form) there is no sense risking injury and setting yourself back just because you think some in the CrossFit community might think you are less of a man or woman.

This life is a process - a progression - on all fronts. Do for yourself to better yourself. IT IS UP TO EACH INDIVIDUAL how far and how fast you want to push yourself to achieve what you want or need to achieve for yourself!

The CrossFit standards (i.e - Fran, Elizabeth, etc.) are great structured workouts with purpose and to do them as px'd is a great goal. It may be easy for some and not so easy for others. But FOR GOD'S SAKE, find the right balance between pushing yourself and working hard and being safe. Otherwise you'll just screw yourself in the end...

This debate (and other's like it) has led me to research more, watch more video and check more sources. Thank you to all who have contributed to the CrossFit community.

Thank you today specifically to Bullfrog (will continue to read your blog), Herm (great advice about using creativity), Doc Mock (for pointing out crossfitbrandx), Swany (for your service and your points on this debate), Canaday and to #68 Ubu Walker! Running for the train was part of your workout!

As rxd SQUAT cleans
8.55---50 second off pr

As rxd SQUAT cleans
8.55---50 second off pr

M/35/185
6:48
Squat cleans
95lbs
scaled for hopper

14:47, I think I cheated myself before by not doing a full squat with each clean. After Fran and 500+ ring dips over the last 4 days, Elizabeth was not my best performance. I made sure I did full range of motion for every rep, unlike the Liz last month had a few power cleans in there last time.

btw - Happy Thanksgiving Canada!

Who made the Crossfit sub for ring dips 2:1 bar dips on brandx, when it says 3:1 bar dips in the CrossFit FAQ? I guess what I'm asking is does Coach officially recognize brandx? Do brandx and CrossFit work together, or is brandx a rogue operation set on the sabotage of CrossFit? - lol = )

115 cleans

regular dips

8:51.1

To everyone that has the question about ring dips, and please correct me if I am wrong. I have always done 3 bar dips to 1 ring dip. So for 21-15-9 it would be 63-45-27 for the dips on the bar.

125 LB CLEANS
12:38

m/35/152

as rx'd 9:55.... Much slower than last time, just can't get my head back in the game...

bw 165

bw 165

subbed 150 for 135
subbed reg dips for ring dips

8:33

+ 24 lb weight vest

@ Zac-CFLV

the bar does not travel a longer distance on a squat clean unless your technique is inefficient (receiving in a partial squat, then riding it down to full depth) If your technique is sound, the bar travels the same distance, just received in the third pull at a different spot. Think about it.

31/m/196

12:24 as rx'd.

too many breaks. combo with fran killed my legs.

If "Elizabeth" rx'd = squat cleans, then why does "Badger" actually call for squat cleans and not just say "clean"? There's no consistency with the naming of clean variations within the Crossfit benchmarks. This debate would end if there were.

m/37/187/6'00"
21:43 as rx'd, 8 minutes and 32 seconds improvement from 090902

Power cleans are a more explosive movement. They require more strength to get the bar higher than a full squat clean. Also, they are faster. As long as you are consistent, there is no reason to not go with power cleans. Hell, most of us should be more than strong enough to lift 135. A squat clean would be extra, unnecessary work.

If you choose to do a full squat that's fine. However, from a practical stand point, if I'm moving something I want to pick it up as quickly as possible. This simulates that.

Seriously, there are plenty of people with plenty of experience doing it both ways. If you don't believe me, check out some of the videos. I'm surprised to see all the push back. The back and fourth is comical. Just move the damn weight.

26/m/5'11"/185
as rx'd(squat cleans)
11:58(PR by 35sec)

Hello everyone,

Quick qeustion if i fashioned up a set of rings using some old parachute equipment and some pvc pipe would that suffice as long as they are suspended in the air.

M/28/225/6'0"

as Rx'd

8:22

previous PR from 090902 9:46

M/23/83
60,5 lbs cleans
8.13

Back at it. 52 yoa new guy.

95 lb cleans
regular dips 2x rx as a sub

20 minutes, 16 seconds....

95# squat cleans and rings as rx'd didnt start clock till 1st 21 sq.cleans were complete ...9:26 time + how long the 1st set took est 11:xx ... should bring up the lbs next time i scaled just a little to much but i was still sore from fran so ill let it slide today

BULLDOG CROSSFIT(OAK PARK ILL) ROCKS! AS R/X'D M/41/208/507 10:24 SQUAT CLEANS RING DIP

m/24/175

subbed straight bar dips

11:03 (PR)

10:28.8

Scalled

110# power cleans, regular dips...

13:20...failed to multiply dips by 3 for regualar...gues I really did not do this workout..

$&^%A(*@#$%

6:45 (pc's and reg dips)
Last time: 15:17 (reg dips)

Scaled:

110# power clean, regualr dips

13:20

Did not really do the workout cause I failed to x3 for sub ring dips and did not squat clean...

^&%$#@#^%(

34/F/5'10"/160

As Rx’d
95# full squat cleans
7:34 PR (by 6 seconds)

As rx'd, full squat cleans and ring dips.

8:51.

Not real happy, as that ties a pr (no improvement), but effort was there. First set of 21-21 in 3:39, which was just a little off my goal/projected pace. Wheels fell off after that. Will post video to my youtube account.

135# cleans
bar dips 1:1

8:42
New PR by 1:48

Spent 1.5 hours on my o-lifting on Saturday at Crossfit LiS, so didn't want to upset the form work I accomplished. Opted for hang squat cleans at 65lb and black band assisted ring dips, (18" below rings).

13:35

m/23/5'8/175

Elizabeth
8:30

I tried to post last night about the nutrition cert, and it got held, apparently permanently. Short version: it was great, go to one.

As rx'd: 6:54 PR

Last time: 8:06

Cleans felt really strong today. Dips, although unbroken, were difficult.

Reps were broken into:
21/21
9-6/15
5-2-2/9

If your "Full squat clean" involves the bar going up & down twice - the reason people are calling it more work / more power output etc. - you're doing them wrong.

A "full squat clean" is pulling the bar to a level where you can get UNDER it and then stand it up. Otherwise known as a "clean".

If your bar goes up to the rack and then you squat it up & down again, you did not do a "full squat clean". You did a power clean and then a front squat. Which is kind of pointless.

But the bar's travel path in a properly-done full squat clean and a power clean should be the SAME. Not up & down and up again in the former. The difference is in the level you pull yourself under it.

Yes, I understand Elizabeth to require full cleans. And its a weight I can easily power clean. I choose to do it with squat cleans to work on the form - but I do not double-dip it by doing the power clean & front squat that makes the bar travel twice.

M/26/140/5'11"

As Rx'd 13:47(PR by 7 seconds)

Tom #95

I realize what you're saying and my point is that riding it down to full depth isn't exactly "inefficient technique." Watch the video with Burg and Aimee and Sage where he is ooaching the catch position in the clean - using the legs as "shock absorbers" into a full squat is perfectly acceptable and is used to train athletes to land full squat cleans (ever meet a football player who can power clean 315# but cant catch a 225# squat clean? I have...).

The point of "Elizabeth," IMO, is to train the full squat clean...not the power variation, kinda like the last event in the '08 games.

Again, just my opinion.

Btw, CrossFit Las Vegas link is broken =/ Our site moved to www.crossfitlasvegas.com

As Rx'd full squat clean

7:35 (pr by 2:30)

CG E-City CrossFit,
Leary(m/44/5'11/200)
10:50

#119 Benny1

I agree with you, as long as you are still coming to full extension...including the shrug...every rep.

Some people are strong/quick enough with this weight to just stand with an explosive hip and get under it in a full squat. No bueno for me...

11:40 (pr)

Legs were really fried from Fran yesterday.
Today/Old PR
21 135# clean 4:40/4:39
21 ring dip :52/ :53
15 135#clean 3:26/3:38
15 ring dip :41/ :45
9 135# clean 2:06/2:10
9 ring dip :13/ :14

First 21 cleans should have been 4:20

Clinton Canady and Tom Seryak,

Could not agree more with Zach. Please watch the video (also agreeing with someone else who said this) :

Elizabeth (as Rx'd) (Annie and Greg)...

It's all laid out there.

Las Vegas cert ROCKED! Great job guys.

30 yom, 185 lbs

11:18 (pr) as rx'd full squat cleans

2 pr's in a row

Fran, then Elizabeth, if tomorrow's Diane, then we'll have been "F'ED".

Power Cleans

5:14 PR

MarkC, 54, M, 175, 5'8"

Time: 13:00
Scaled:
Cleans - 115 lbs.
Dips - Parallel bar, 1 for 1

My WOD Log on 21-15-9
www.21-15-9.com/users/13/calendar/10/12/2009

M/22/6'2/160

105# cleans
13:18 (PR)

CFWUx3

**NOT ELIZABETH AT ALL-NO KIND OF DIP ACTION FROM ME**

Did Power Cleans
HSPU subbed for ring dips head to abmat!

TIME: 6:58

9:00

Squat Cleans 115
Bar Dips

9:19

m/40/205/5'11"

11:20 as Rx'd

m/44/172/67"

As rx'd - 10:56. New PR.

Benny1:
Your explanation of the "full squat clean" is actually wrong. The full clean has a full squat, you catch in a full front squat. The point is not simply to catch wherever you can and then stand up...that's a power clean. This is pulled straight from the main site FAQ section...

"Squat clean aka Full Clean aka Clean = start from the floor, catch in a full squat."

What any video with Berg instructing cleans and the bar travels up with the jump, then down and up again after the catch.

M/28/5'10"/175
Rx 11:55 (squat cleans aka full cleans aka cleans)

F/22/5'3/106

45# cleans
assisted bar dips
12:43

M/35/172

Had buddy beg me to bench so, modified this one....

BP: 205# x 11, 225# x 4, 225# x 3
Incline Press: 70#db x3, x3, x3
Bar Dips: 3 x 12
Full Cleans: 135# x 10, 8, 6

Good workout!

Fran

4:06 (PR)

m/45/6'3"/200#

scaled to 85#

still gassed early but finished. I swear I'm getting weaker!

ring dips scaled to regular dips -40#. Probably didn't have to take the weight off.

10:27

m/195/38

scaled to 125lbs full squat cleans
weak ring dips

30:03

Scaled to 115# and regular dips. Just installed rings on Friday and need to build up to it. Barely hold myself up yet.

16:20

This completes my first week doing crossfit. I am excited!!

11:47 Rx
2 minutes slower than last time. Worst.

With strict ring dips, 9:04PR

15-12-9
9:37pr w/135# 11:50 last
7:15pr Kelli w/75# 12:43 last

Pwr cleans + dips

Subbed to 95#, Full Squat Cleans, Ring dips.

13:11

Was spent when done!

Still new to cf, but love it. can someone please inform me what the official 300 workout is??

Cert 1 in toronto this weekend, an excellent experience.
Ever wonder how they get 60 people to pay $1000 ea for two days work?
By providing a high quality team of instructors doing everything possible to get you experiencing the mechanics of sound movement, and the template for you to safely and effectively pass it forward to your clients or friends.
The experience and enthusiasm brought by the instructors, C.E, Pat, Joe, Jon, Anna, and the other guy is phenomenal.
These guys have been in the crucible of training large groups of strangers every weekend for a long time, and it shows in the efficiency with which they see and correct poor form.
Learning from them was a treat.

IF YOU WANT TO BE THE BEST, TRAIN WITH THE BEST.
THESE GUYS ARE THE IT.

Keep it rocking!

15:35 w/weighted dips
28/m/225 (+45)

Ouch.

Did Heavy Fran on Saturday, so regular Fran was out of the question yesterday.

Not a good call, but did Fran as prescribed at 0900:

3:04 (PR)

Did Elizabeth as prescribed 20 minutes later:

9:29 (PR is 6:30 ish)

Won't do that again.

M/34/70/205

Zach and Ken,
Hey, guys, I'm not sure what we're arguing about exactly here since I know the three of us are going to be doing Elizabeth with full squat cleans. Enjoy the WOD!! Everyone else, form first!!

"Elizabeth"

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

time11:48

last time 17:00
time befor that25:17

warm up 40 ghd's 40 lbs situps and back ext 10 ring pullups 20 kip.ect ect ect.

I'm really suprised with that time and happy. Now I can still see where I can get faster. I had to refocus inbetween th cleans or I would drop the bar. I wasted a lot of time there that when I get a bit stronger and can do them easier I can pick that time up. But I'm not complaning. Suprising PR.

Oh Scott, Brady and I did yell '' SAVE THE PANDAS'' during our workouts today.(he did fran today)

as Rx'd 9:30. First time doing ring dips, have always subed that one before.

as Rx'd -- 14:11
Man gotta work on the explosiveness out of the hole. power is severely lacking.

Bowen, that is intense. Awesome job, man.

60KG 21
40kg 15 - 9

No problem whit dips.

as rx'd 13:31

8:14

19:48 last time 22:24

110lbs cleans, regular dips is sets of 63-45-27

5 sets of 12 sandbag deadlifts 26.25lbs-106.25lbs
3 sets of 12 sandbag shouldering 26.25lbs-68.0lbs

Posted by "Coach"
August 2, 2005
Tuesday 050802
Elizabeth

"In my experience the hope that a powerclean will evolve to the squat clean as load increases does not pan out. What we get instead is failed powercleans with the athlete frustrated and seemingly unable to get under. From the stalled out powerclean we have to start over and teach the hip drop sans load. The powerclean bypasses the essence, challenge, and beauty of the clean which is the dramatic reversal of hip direction. Learning to instantaneously release and drop the hip is a skill that needs to be learned and practiced beginning with light loads and trained over years to heavier loads. So..it is my recommendation that the moves be viewed as distinct. I believe that Coach Burgener's view is that if the squat is just not there then we've little choice but to powerclean. He's right, but to that I'd add, "learn to squat and now!"

I recommend squat cleaning as the default clean and powercleaning only when asked and the purpose of the move is upper-body development."

Comment #33 - Posted by: Coach at August 2, 2005 7:22 AM

22/m/ 175# 6'3"

* 3 X CFWU
* WOD (13:29) Subbed 90# Hang Clean (no squat)
63-45-27 dips
* Finished with PU, burpees and deadlifts (90#)

band assisted dips
85# cleans.

not used to heavier cleans... 85 felt very heavy after 15 reps. lost concentration and failed a couple due to bad form. weight away from my body, tried to "pull" the weight. stepped away, took a couple of breaths and did it right :)

13:34

95#cleans
regular bar dip
10:21

Subbed dips for rings X 3 (63, 45, 27) - OUCH!!!

100lb Hang Cleans

9:17

My last comment was merely an attempt at a show of solidarity with Zach and Ken since we three know that at the end of the day we'll be doing Elizabeth with full squat cleans. It wasn't meant to be mean-spirited. Regardless of how we think Elizabeth should be done, I know we'll be banging out full squat cleans so my point was that any argument is moot. (Please don't delete this comment moderators!)

105# PC Elizabeth:

21-15-9 reps of:
105# Power Clean
Ring Dips: 7:34

PR by 10# and 38s.

#164 joecam

Thanks Joe! Let that be the final word!

m/30/5'8/160

As Rx'd (w/ Squat Cleans)

11:45

13:20 - pr by 2 min

ugly cleans today though.

27/m/220/6'4

M/44/185/5'9"
As Rx'd 12:35

I went to the level 2 cert in Vegas.
It was an awesome time and I learned so much!!
The guys there Todd,Rory ,Stephan ,Miranda,Joe
and supermutant Matt were just phenomenal .

I got to use what I learned already at my 8:00am
class as I got the pleasure of training my Dad for
the first time and was able to scale accordingly .
My dad 69 years old said he enjoyed it and he will be back
and that my friends is what Crossfit and the certs are
all about

Standard Monday rest.

85#, couldn't get the 95# going today.....assisted dips.
6:48.
f/26/5'5"/175

Modified Elizabeth:

21-15-9 reps of:

70 lb full squat clean (may have cheated on 2 or 3)
regular dips (assisted)

~19 minutes; not really sure because I forgot to set my watch and everyone was crowding my area so I had to pause when I didnt want to :(

7:00 w/ power cleans

Ca 25 min w 40 kg
first wod after 3 weeks of flue.

As Rx'd (60kg)

13:53 pr by 1 sec

First time on this as Rx 14:09

7:33 as Rx'd. I have serious lung burn after doing it in 52 degree weather.

13:49
subbed bar dips for ring dips (2:1)

6.30
USED 95 POUNDS
31,21,21 ON DIPS

Elizabeth

full squat cleans

10:10 (pr)

last time (old pr) 12:29 on Sept. 2nd

nice progress, dropping almost 2 and a half minutes in a month and a half--dig it!!!

FRAT--

herm--welcome back to fran brother, that is the sweetest news i've heard in a while!!

as rx'd

10:46 (pr)

9:47 Not PR

m.23.175

Rx'd

10:44

5:40 scaled to hang power cleans at 95, assisted regular dips. made up scaleed Fran 5 minutes before.

24:49

21 clean
63 dips
15 clean
45 dips
9 clean
27 dips

ouch

34/m/175

as rx'd 11:05

Slowly does it - smashed out the dips very quickly, found the cleans very slow going.

25:20

28 yrs / M / 5"11 / 165 lbs

8:14 = with regular dips

Beat my previous score of 9:54

Elizabeth 8:49, floor power cleans, subbed full ROM bar dips in place of ring dips.

Buy-in: 3 rounds of double unders (minimum 10 consecutives to move on, highest was 26), HSPU neg., jumping bar MU (got one from the floor, no platform), 5 ghd, 5 be, stretches, L-sit and hold, 5 or 6 box jumps 20”, 3 shoulder press- 3 push press – 3 push jerk at 95 lb.

Cash out: alternating 1 minute of plank and hold, 1 minute of OHS (towel) and hold, 5 minutes total.

I was finally able to compare, and try to improve on a workout.
(I just started seriously doing Crossfit...)

38/M/5'9/162
15:00 with regular dips and 115 pounds.

My previous was about 25 minutes and 95 pounds.

Also, before starting CF I was weighing about 152-155, I haven't dropped below 160 in about 2 months.

~E

I'm proud!

As rx'd. 14:27

Last time was 20 minutes. Didn't feel as strong on this despite the improved time, lacking energy. Cleans were quite broken (round 1 15-6, round 2 3-3-3-3-3, round 3 6-3). Dips were broken in round one 15-6, and unbroken in later rounds).

RX'd

Cleans - 135# full, from the deck, squat cleans.
Ring Dips - Rings at my arm pits, breaking the plane of the elbow with full extension.

11:56

135lb Power Clean, first 10 were Squat Clean
Regular Dips.
17:40
Once again cardio is the downfall.

9:18 full squat cleans

Rx'd
8:41

Level 2 Cert in Toronto

After following all the recommendations set out by HQ (multiple level 1's, Kids cert, train CF for a year, be a test subject at an L2), I still didn't pass the Level 2. Am I disappointed? Absolutely! Will I take my weakness, work on them at my box, and come back to try it again? Absolutely!

I may have only missed it by 2 points, but Speal, Chuck, Jon, Pat and EC picked at me over 2 days, bringing out my strengths and weaknesses. Will I be a better trainer as a result of my experience? You bet! My members are scared already. They thought I was a form Nazi before!

Feedback on how to better prepare someone for the L2?
-Show us what a 5-point trainer looks like. A 1-point trainer, 3-points, etc. What should we aspire to be?
-Videos on instruction. In the CF Journal, there's an article on "Be the Trainer", but that focusses on programming. There should be videos on picking up bad movements and corrections on how to fix it. Example - show a front squat, let people discuss it in the comments, then have someone from HQ give the corrections.
-Have a Level 1 adjacent to a Level 2, so you can top up on your own movements. We never have people look us over as trainers, so this would be helpful.
-Be more relentless with marking on the first day. It appears the evaluators were more relentless on the second day, picking up on very small things.
-Don't be afraid to give out grades higher than a 3. In my debrief, I was told I "nailed the teaching component, using very creative analogies that were easy to understand". I also "hit all the points of performance and used clear and concise language". If it was great, then what would it take to get better? How could it be more clear and concise?

Level 1 in Toronto

I also did the Level 1 that same week. This was my 4th Level 1, and it's still worth going. I picked up some new cues I'll be using immediately with my clients. Got corrected on my own movement as well (like I mentioned before, as a trainer, we don't have those relentless eyes on us).

The lectures are sometimes taught by different trainers, so they're style might be more easily understood. I picked up a few new things to include in my nutrition talk with new members from Pat.

And I got three kick ass workouts! We did Tabata squats, Fran and a team workout.

A HUGE thank you goes out to the trainers for treating my mom the way they did! She was quite nervous about coming (being 60 and all). But they had her moving just like everyone else. She told me before that this was just a one time deal, going to a L1. But after the cert was over, she said she's definitely coming back for another one. She loved it so much!

Pat - You had me in tears when you had the crowd give her a round of applause after her Fran. Thank you!

Jon - It's always a pleasure. Love your presence when you instruct!

EC - Excellent teaching of the snatch! It's awesome that you can get through all those progressions in only 15 minutes.

Joe, Dennis, Jenn - Great work this weekend, and I'm sure I'll see you again real soon.

as rx'd

13:14

last time I did this workout my time was 13:24 but the ring dips were cheating ring dips (toe touch down) and the cleans were not full squat cleans.

so 10 seconds faster and no scaling is a good improvement but clearly i need to get those rings dips sequential and unbroken in order to post a sub 10' time.

95# time 12:29 working on cleans

I just got back from the gym. I had planned to do Elizabeth but my body said no.

So I did 5x5 backsquats @ 215. I always default to strength when I feel crappy.

half cleans were full squat the others were power. No problem here

10min42

I will use the following from the Main Site when I do ;-) "Elizabeth". If you don't follow this example; imho, you should not say rx'd in your report.

Elizabeth (as Rx'd) (Annie and Greg)...[wmv][mov]

As rx'd:

11:33

8:30, power Elizabeth after 1hr. ultimate frisbee. Pr is 6:50, 11:39 for regular Liz.

13:49
subbed bar dips for ring dips 2:1 ratio (so 42 instead of 21 etc)

m/5'9"/165

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT
24/150
WOD as rx'd
6.49(PR by 52sec)
TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Rx'd 6:00 (PR)

22/M/6'/165

Chez #47-
The WODs get girl names like hurricanes because they leave you blown away, and because it's easier to say "I did Fran" than it is to say "I did that one where you do 21 thrusters, then 21 pullups, then 15 thrusters, then 15 pullups, etc." Some of them are named after the original CF athletes and trainers...Annie comes to mind but I'm sure there are others.

jpo #155-
Here's a link to the 300 workout http://www.menshealth.com/celebrity-workouts/workouts/The_300_Workout.php
It's not an official CF workout but it's CF-ish...it was created by Gym Jones (Mark Twight) as a fitness test for the cast of the movie.

60kg squat cleans
five stairs run up to rings

time: 18'37

10:16 PR

Knocked off 3 minutes. Power cleans 125lbs. Avg HR 171, peak 184. 7 days off--bad cough, no sleep.
That is EXACTLY what Buddha would do. Good solution Swany!

Time: 12:29
Cleans Weight: 78 (9 lbs under rx'd for my body weight)
Dips: bar dips 1:1 to ring dips

Felt strong, but this was PLENTY HARD and my back is done for.

New Goal: work on being able to do ring dips, as I finally feel strong enough for trying them!

M/6'0/23/175
9:20 135lbs and reg dips (didnt have rings)
Could have done quicker....still tired from yesterdays hockey game.

14:39

75# cleans
63,45,27 bench dips

fell on 4th clean :) oooppppssss.....

working on form, coach/husband was not here today

Comment #159 - Posted by: BJS - M/6'0/180 at October 12, 2009 10:59 AM

Thanks.

18:44 as rx'd with squat cleans

About 1 minute off pr, but after yesterdays Fran, I'll take it. Plus, all squats were rock solid on bottom. Bicep touch on all dips.

So, even though time is off, ROM and form is much better.

As RX'd. All squat cleans, below parallel. Ring dips unbroken. 9:46

Round times: 3:54, 3:34, 2:18.

Relatively unmotivated. First break on cleans occurred after 8 due to lack of motivation/competition.

hey guys, great showing at moss park! thanks to all the trainers who came out! hope to see all yal for a wod again someday! cheers,

Kev

95 lb cleans
ring dips as RX'd
Ouchtown
18:30

About 20 minutes 65lb hang cleans, heavily assisted dips with assisted pullup/dip machine.

m/26/5'11''/177

as rx'd, squat cleans ring dips, 13:09, ouch...

I still don't understand how so many people could do Fran so quickly yesterday. 270 reps (combined) of thrusters and pull ups in 180 seconds? These times today seem more believable. I saw that some people did 3 rounds of Elizabeth - I thought this only called for 1

3:08

95 lb bar

parallel dips

12:40

cleans completed as rx'd though a little untidy

subbed 3:1 for dips using bars 63,45,27

time 11:54, love'd the dips, cleans getting there.

18:11
sub- 25LB weighted regular dips
I could do a little better, the dip station was taken on the second round forcing me to continue with the cleans... typical.
first time doing this one with 135 cleans. beat my last time with 115 cleans... ha.

Power cleans
Ring Dips
CF W. Chester
8:49

11:04 w/ squat cleans. No PR

Glenn-

Fran is 45 reps of Thrusters and 45 Pull-ups.

Elizabeth is 45 Cleans and 45 Ring Dips.

16:54 PR
only 4 power cleans/front squats this time!
rough WOD, thanks Coach!

2nd Day of Paleo, 42nd day burpee challenge...yay burpees!

~8:30 AM
I probably could have gutted my way through "Elizabeth," but I didn't want my hands being torn becoming the limiting factor, so I did this instead:
21 front squats, 135#
21 ring dips
75 double unders
15 front squats
15 ring dips
50 double unders
9 front squats
9 ring dips
25 double unders
7:09

~12:30 PM
1k run - 4:23

Starting to feel significant improvements in recovery through various time domains (immediately post WOD, several hours after, and following day.) I would put this down to a) better nutrition overall, b) better sleep patterns, despite my occasional insomnia, and c) finally paying attention to post WOD nutrition.

19.27

60kg squat cleans
five stairs run up to rings

FNG here, only done Crossfit for about 2 weeks now.

10:48.3 Elizabeth, using 95 lb powercleans, and bar dips.

16/M/155/5'8''

CFWU 3x15

as rx: 8:47 PR

14:42
95# FULL SQUAT cleans
the 1st 29 were bar dips then jumping dips.

I wanted to concentrate on catching the bar low and on clean form so I did it with lighter weight than last time. And filmed it on the iPhone, amazing tool BTW. Now I know exactly what I need to work on.

Elizabeth
21-15-9 reps of
squat clean,135lbs
ring dips
Time=12.05(pr)
Last time=12.47 with 110lbs

Very pleased with an increase in weight and a decrease in time! Double pr!

RX 9:00 flat PR
little scetchy on the ring dips

9:35 as rx

6:22

135# full squat cleans (up from 105# power cleans in September)
63, 45, 27 bar dips

27:30

8:22, (105#)

11:00 Rx'd with squat cleans.
PR by 2:14.
Didn't expect to go that fast because my quads are still screaming from yesterday.

To Glenn #224, Fran is 90 total reps--45 thrusters and 45 pullups.

m/21/158/69''

-subbed 2x dips on elevated stools.
-subbed 145lb for 135

16:35

ouch

Monday 12 Oct 09

Dynamic stretching
Bergener WU w/18#
500m row - 2:09, nice and slow

"Elizabeth"
as rx'd, all movements TB to lockout - 13:20 (PR)

2 Sep 09:
as rx'd, all movements TB to lockout - 16:12

30 April 09:
Power Cleans and Barbell Dips - 17:18

Ring work:
12 Skin the Cats, nice and slow, 3 sec pause at inverted tuck

32/m/5'8"/175
Rx'd 9:42

18.19 as Rx'd

20/m/5'11"/163

32/M/5'8"/175
Rx'd "SQUAT CLEAN" 9:42

Julie: 8:18 with power cleans @ 70 lbs and dips with the rubber band 5 down from the top. Gotta work on the catch!
Peter- 14:15 with power cleans @ 75 lbs and ring dips. Gotta go heavier on the cleans and work on those dips.

m/38/76/205

Squat clns scaled to 115#

11:15

26/m/5'7/210#

135# Full Squat Clean
Bench Dips
21,15,9
in 8:07

NOTES:
Didn't have the drive today to scale the bench dips; Full squat cleans are really taxing...

29/F/100 lbs.

Scaled ridiculously...

21,15,9 - 55lb. cleans
Skipped dips... can't do a ring dip yet and no place for bar/bench dip... cleans wrecked me regardless... 10:01

7:18 Rx'd (Squat Cleans)

Half intensity cycle 20 minutes
I did power cleans and bar dips
I've never seen so many people make working out so complicated. They must be the CFPD (Crossfit police department)watch out

m/42/165/6'

14:14--last time: 9:38...ouch! Hopefully it's because I did Fran right before!

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Handstand push ups against wall to 6” stack x 6,4
Squat clean 65lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 2

As rx’d: 18:45 PR
Squat cleans, strict ring dips
Foam roll after
Compared to 090902: 20:01 PR

30yo, 5'11", 176lbs

13:33

This is 1:33 better than in September. I'm able to push through the metcon effort of the cleans better, but still hitting muscle failure after just a few ring dips at a time. They also might as well be called kipping ring dips here, but the range of motion is there.

I was at the cert in Las Vegas. Best quality money I have ever spent in the fitness industry. I recommend this to all levels of people looking to improve their fitness, or coaching skills.

M/22/201
7:14

M/42/5'11"/180

125# (all but one was a squat clean)
ring dips

18:29

M/16/5'11"/168
9:42, with 115# full squat cleans.
PR, last time was 11:08 with same weight.

F/51/5'6"/130
10:11, with 65# full squat cleans and toe assisted ring dips. PR.

M/50/5'11"/172
13:23, with 115# full squat cleans.
One minute and 10 seconds slower than last time. I'm going to blame it on yesterday's Fran.

#224--It's because some people are full of bs

I thought that by 3 rounds, it meant do the 3 sets 3 times. Excuse me - 180 seconds seems much more reasonable looking at it that way.

as rx'd:

20:30

#264-- Yes, but still, doing a sub-3 minute Fran is excellent. It's like running the mile in under 4:30--you're not going to be a world champion, but you're ahead of about 99.99% of the population.

37/m/185/6'
Was not able to keep track of time due to 24 Hour gym layout
Ran half mile
I had to do all cleans first in order not to lose the rack
135 pound at 21/15/9 (45 reps)
Dips/Pullups - 3 sets of 21/15/9 (135 Dips/PUs)

3rds CFWU with 5 dips each round

scaled:
115# cleans: 21,15,9
2 parrallel bar dips for 1 ring: 42,30,18

15:05, just didn't have the energy...seems to be a reccuring theme.

105lbs..full squat cleans
dips
approx 20min
....again

CFWU x 3

scaled to #95
Ring Dips

21:15 and form was poor, very poor squats work to improve next time.

WOD - 12/10/09

"Elizabeth"

21 - 15 - 9
135 Pound Power Cleans
Dips (3 normal)

Time - 11:12min

38M/5'10"/166#

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

As Rx: 9:28.

Off PR (8:35) by 0:53. Full squat cleans w/controlled drop (no bumpers); strict ring dips.

Still fighting off illness. Felt like I was on pace for a PR. My body is just worn out. On a good note, my injured sternum didn't cause as much pain with the ring dips this time. Seems to be healing nicely.

As RX'ed
Full Squat Cleans

18:20

12 seconds faster then last time.

BG: 17:43 1st round 115# HSC, 2nd, 3rd round 95# HSC. Ring dips.

C: Getting better.

Hoot, Hoot, hoot.

27/m/155lbs/5'7

"Elizabeth"
as Rx'd: 13:07

This is a tough one...

m/30/5'10/210

subbed power cleans else as rx'd:
9:08

WU
OLY PC and RD
WOD
115# PC w/ RD
8:02

38M/5'10"/166#

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

As Rx: 9:28.

Off PR (8:35) by 0:53. Full squat cleans w/controlled drop (no bumpers); strict ring dips.

Still fighting off illness. Felt like I was on pace for a PR. My body is just worn out. On a good note, my injured sternum didn't cause as much pain with the ring dips this time. Seems to be healing nicely.

6:06 as rx'd

did power cleans, not a full squat. Put together some rings, two 8" flange gaskets from work, first time using them, a little shaky when arms were tired but felt great. Did this after an overnight and only two hours of sleep.

as rx'd
10:25

First time as rx'd, 15:10. Dips were strict, cleans were full squat and not dropped.

Coming off four days of being sick, felt like I was going to cough up a lung.

3:1 dips

focused on form for cleans, so it slowed me down, plus i'm gassed from the last couple of days...

20:08

8:45 :P
30# DB Cleans, Parallel Bar Dips, No Rings
Went light to keep intensity up.

m/41/155

13:52

115# Cleans

as rx'd

5:59

almost 1 minute better than last time!!

m/29/5'8"/193

15:19
65#
Dips

First time doing Elizabeth, looking forward to a better time next time!

Modified. I can't do heavy cleans or BW ring dips, so my goal was to keep the workload and power output similar to the Rx'ed way, while keeping the movements functionally similar to barbell cleans and ring dips.

21-15-9 reps for time of:
135# (62.5kg) Deadlift
135# (62.5kg) Front Squat
Ring Dip (with foot assist from the ground, passing through the same exact upper body movement)

Time: 10:15

Did "Power Elizabeth" today.

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

6:40 (over a 1 minute pr with 20# more weight)

Each time this WOD comes up, I'll alternate between squat cleans and power cleans to compare my times.

as rx'd 16:45

14:44 as Rx'd
17:22 previously

sub'd standard dips

10:10
minute slower than PR :(

SUB 95# clean
SUB 3x bdi (t)

12:22
previous 12:51

Rx'd

4:46 pr

coming off 3 days off, big difference, set a pr for fran and for this today.

95# women's weight
regular bar dips instead of rings

10:25

did full squat cleans from the floor

As RX'd with the full squat cleans: 14:11, a PR by 4 minutes!

m/49/5'8"/180

13:28 scaled to 115# (full squat cleans)

This is about 3:00 faster than last time ... wooohooo

15:52

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

Dropped the bar on each rep of the first round of power cleans and lowered the bar on the second and third rounds. Need to work on ring dips to get more consecutive reps.

As Rx'd with Full Squat Cleans

11:22

as rx'd
dad/30/5'9"/210 - 4:14
mom/30/5'8"/130 - sub'd dowel & bar dips - 4:53

m/32/5'9"/170

as rx'd 18:08 (over my PR of 16:27)

Rx’d 10:03

me + Elizabeth + PUKIE.

Had another threesome today; it’s getting to be a habit.

Squat cleans are f… fu… fun.

46yom/145#

got interuped after the first round and had no time for the rest after.

21 reps of 135 clean 21 ring dips 5:05

12:16 minute and a half improvement

Mark: off day of OPT program

THeresa: 15:26 @ 85#
needed to sub regular push ups due to shoulder pain (attempted to sub bar dips for ring dips but that was painful too)

31/m/5'10"/210

as rx'd

18:41 (pr) -- There is a lot of room for improvement.

M/35/190/6'2"

20:12 (11:40 first try but did not have full ROM on either exercise, especially on the dips so this was a much more comprehensive workout for me)

As Rx'd 9:52

wu: Gerkin, 50 du's

16:21 (16:20 last time)

slow

Due to the debate I thought I would try it using power cleans. 17:57 with 135 lbs. Last time I took 21:39 using 115 lbs. and full squat cleans.

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

CFWU
WOD modified (95# cleans)
Time: 7:39

Quick question guys, I did this workout today but have a question regarding those who cannot do dips...i can only do a few (normal) dips due to my equilibrium, so i use a weight-assisted dip machine.

ANYWAY....

so lets say today's workout is 21 reps of dip, now i'm on an assisted dip machine so really i could put 50lbs on that mother and do 21 straight up or i could put 20lbs on there and maybe only get to 10, and just do it in a few sets...SO HOW THE HECK SHOULD I GAUGE what weight to put on there????? want to get the most out of these workouts! can't imagine using the lightest weight possible and doing them 1 or 2 at a time is going to get me anywhere.

Thanks

Last time:
3 rounds of 21-15-9 bar dips, 135lb power cleans
19:39.

This time
9 rounds of 5 bar dips, 5 squat cleans
18:21

Before elizabeth, worked on squat cleans:
5x65
3x95
1x135
1x145
2x145
1x155

Note to self for future:
Right shoulder, and right leg was aching during cleans. This corrected when I actively tried to press up on the bar using my left hand.

9:10 as Rx'd. Boooo

36m5'10"207#

not-RXd, I did 5 rounds, 15-12-9-6-3, 135 lbs.

TIME: 10:00.9

Deconditioned and eager to get back to consistent training. Doing squat cleans 2 days in a row was stupid. I needed the ring dips badly.

The buildout of Arrowhead CrossFit is in full steam now, I hope to finish and open in 4 weeks but everyone tells me that's way optimistic.

M/6'1''/194

subbed power hang cleans and bar dips 3:1

time 7:59

95lb full squat cleans
63-45-27 bench dips

19:07, almost 6 min faster than 5 weeks ago with the same scaling.

12th day of paleo.

CFWU

Power Cleans from floor (not full squat cleans).
Dips were on bar, 1-1 sub.

16:55

Cfwu x 3 no arms

Pack today

8:45

forgot to set the timer, but it was under 10minutes.
First timer (again), still working on technique rather than time.

Half Mile warm up run on treadmill.
Some light warm up squats while I waited for a rack.
Did exercise as rx'd but didn't do full squats w/ Cleans.
No rings so did regular dips with no issues. Perhaps rings would have been more challenging. I'll double up next time.

scaled down a bit legs are sore.

95lb clean and bar dips

4:46

17:05. PR by 8 minutes! Last time was 25:15.

It's a far cry from 53:10, with 95#, a year and a half ago when I first started crossfit.

Did this at Camp Taji, Iraq.

15:00
used 115lbs Full squat cleans and rings. Probably could have done rx'd, but I would still be at the gym crying.

11:42 (PR) Sub 105 lbs

WOD - 19:36 [PR by 5:30!]

“Elizabeth”

Pack:
21-15-9
full cleans scaled the weight to 95 lbs.
42-30-18
2X the bar dips (no bars, did bench dips, forgot to x bar dips by 1.5)

6:53

Back squat
240 x 15

‘Fran’

3:31

Scaled to 110 since not good at cleans just yet. 9:23

m/48/177

Because I missed the wod yesterday, I started off with a light round of Fran:

21-15-9 reps of:
Thrusters, 65 lbs, 0:40/0:38/0:27
Pull Ups, Strict, 0:48/0:41/0:45
3:58

Not a very good time, considering the weight. Had excellent ROM for all reps, however. Lost some time moving between pull ups and thrusters.

Then I turned to the wod:

21-15-9 reps of:
Squat Clean, 135 lbs, 2:48/3:46/2:04
Ring Dips, 0:34/0:28/0:14
9:54

Shy of my 090430 PR of 8:50, but had excellent ROM for all reps. Reset my grip between each rep of cleans. I should be able to shave 1:30 off my time once I figure out how to string cleans together without dropping the weight each rep.

Mama and the kids did the following version of Fran before school today:

Mama (f/50/135)
21-15-9 reps of:
Thrusters, 15 lbs
Pull Ups, Assisted, 2" Green Band
5:31

Luke (m/13/125)
21-15-9 reps of:
Thrusters, 45 lbs
Pull Ups, Kipping
3:20

Brittany (f/11/65)
21-15-9 reps of:
Thrusters, 10 lbs
Pull Ups, Assisted, 1.5" Blue Band
6:32

Way to go, guys - keep up the good work!

14:51 as Rxd

I've just recently been able to get down full 135 cleans so this was the most full cleans that I did in one WOD. I just did them 1 at a time and made sure form was good.

As I was setting up the dip station (which was real low), I went for a ring MU without even thinking and did a sit in the air, fully controlled ring MU with no kip! WOW! I didn't realize I had that much control in the ring MU! I did a double-take and thought "What have I just done!?!"

WOD as RX'd
My Time: 22:15

"PROPS TO THA FRAT!!!"

Franiel

135# power hang clean. sub bar dips 2:1
12:15, slow!!

11.00 even
power cleans
ring dips

M/29/6'4"/205

Made up my own WOD today.

12-10-8-6-4-2 Reps of

Clean & Jerk @ 135#
Pushups C2D
KB Swings 2 Pood

16:48

rx'd

7:29

PR by 39 sec

38/m/5'11/165

83# squat clean and push press (injury)
8'08

M/25/154#/5'7"

BWU x 1

As Rx'd

Time: 14:55 (PR by 3:06)

m/19/6'1"/172

subbed three bar dips for one ring dip.

15:02

M/41/150/5'7"

clean 80#
1 ring dip = 2 chair dips
23:34

F/25/120/5'4"
clean 30#
1 ring dip = 2 chair dips
15:00

My PR is 00:06:38.1
85 lbs clean
ring dips as RX'd

MGySgt. USMC M/48/6'2"/205

Last time I did this and remember recording it was 2-1-2009 as Rx'd in 33:11. Yesterday I wrote about my excuses, college, diet, etc. wah wah.

Today as Rx'd 22:54 (PR)

OooRahh CrossFit

Im not gonna lie on here, since this is my first comment ever, and I am just not cross fit trained yet... So I did the workout today and it took me an hour bc these workouts are freakn tough!!! Plus I was kinda feeling light headed so I took my time and oh yea i started with 115lb cleans and after 21 reps that took alot out of me and from there it just took longer for me to finish. But I did the the whole WOD and it took me close to an hour and I am looking at some of you guys times and are you all superman or something...?! AMazing... If anyone has any tips or comments or any way to help me boost my performance plz share...

#311 Benny
I would use just enough assistance to get a set of 21 unbroken dips your first round. At this level of assistance, you will probably have to break up your sets in subsequent rounds. Just my 2 cents worth....

12:00 w/ 95# hang squat cleans and 3:1 dips

still trying to get used to cleans

28/m/79kg

7:15 (PB)

Astoundingly pleased. Prev effort (and PB) at 11:02 so absolutely smashed it. Thing was first cleans were done to 11 unbroken and then thereafter in about sets of 3-4 reps compared to the previous unbroken set of 17. Thought everything was just going downhill and was actually fairly unfocused throughout the entire wod. Did have a bit of fire going to pick up the bar again after each drop and the ring dips thereby reducing the cool down time so this obviously more than compensated.

Other notes:
- Can't remember exactly on the last attempt but there was alot of hydration before today's attempt (done at 1530 and had about 3-3.4L)
- Currently on this fish oil (with the odd skips day to day) but had some in the morning.

Hey Benny, you're saying that I should concentrate on getting through all 21 dips the first time and is it ok if my cleans are broken up? Like I would do a couple and then take a breather...plus i dont have ring dips so I was using the traditional dips and I could get through all 21 in row while doing 115lbs cleans... Oh and I forgot to mention that this was my first time doing cleans so im sure I will get stronger pretty quickly...I am just going to stick with crossfit and see how I progress...

Not strong enough by miles! a weekend beer festival and potatoes didn't help!

Me 21:43 Elizabeth (61Kg Squat Cleans)

James 20:19 assisted dips, 45Kg Squat Cleans

as rx'd, 10:08. Not bad since I was unsure of my clean and grip strength. Very happy turnout.

Does each rep of the clean need to start from the floor?

M/37/69"/185
Did not have rings (3:1)bar dips
135 cleans

M/25/5'9"/185

"CFSB" Deadlift 3x3, 12-9-6 WU 185x10, 225x5, 275x1
295x3
305x3
320x3 PR
230x12-9-6 PR

5 min rest then...

21-15-9 135# cleans, bar dips--Time: 16:28

Not Elizabeth at all. I dont have rings yet so I didnt want to do 3:1 bardips for ringdips. It would have taken me too long. CFSB calls for 10-20min max metcon I wanted to keep it in this time frame. Big props to everyone who did this as rx'd with a good time.

DO WORK!!!

21-15-9
65lb HPC
Bar dips

6:34

21-15-9
Cleans as rx'd
BW dips at home(no rings)

8:05(PR 10:35 last)

11:58

First time As Rx'd
14:38
Wow my legs are tired

scaled to 105#

16:55

48/6/183
scaled weight to 95# for cleans from floor into squat.
dips done as Rx'd on rings (next time go deeper)
12:20

Squat Cleans
8:19

Rx'd, 13:32 (PR)

Previous, 18:15 with bar dips

Gunnar/m/38/185/73"
Squat Cleans
7:17

Ryan/m/30/185/75"
Squat cleans
subd 95# + bar dips
12:48

m/29/185 as Rx'd
7:04

took too many breaks on first 21 of PC.

overall surprised myself on ring dips. which i blew thru with command.

95 lbs cleans, bar dips between two trash cans.

10:46.

Gotta get some rings.

M/47/66"/135

I'm with the Squat Clean crowd, but today was different...

~ 8 hours of (lost count of rounds):

8lb. sledgehammer swing on old kitchen annex foundation, ~15-20 swings.

Foundation break-up with old B & Macho, as needed.

Shovel and/or dead lift rubble into wheelbarrow, as required.

75 foot wheelbarrow roll/dump to extraction site, as required.

I'm hammered...

m/31/6/200

10:00 w/o squat in clean

about 20 sec off PR

15:30-first Elizabeth at 135 lbs squat cleans.
Did double ring dips bc no rings...yet.

m/40/170/5'10"

On the road at a hotel.

4 Tabatas with 1 minute rest between each one.

10 - 1 pd. KB Swing
12 - Pushups
10 - Situp
5 - 1 pd. KB CNJ

M/34/165
135# full squat cleans
1:1 regular dips
9:05

M/20/6'1"/200

Rx'd..11:40something..forgot to write it down but I know it was in 11..BRUTAL..

115# power cleans / ring dips
11:03

46/m/71 kg
3xCFWU, reduced dips
WOD, 50 kg cleans, subbed bar dips for ring dips 3:1
Time abt 25 min, hit the wrong button on the stopwatch as I finished :-(
Last time was 29:09, so I improved a bit anyway.

7:55

21/m/157/5'8

9:34
w/subs:

60# hang power clean
2x bench/chair dips

can't wait to do one of these as prescribed......

30 minutes
135 cleans were definitely on the heavy side for me - broken into sets of 5
No problem on the ring dips

5'9" 150lbs 34yrs

16:16
Cleans @85 lbs

M/47/170/5'10
18:40 as rx'd
135 lb Squat cleans to me all day!

Cleans 15-9-6
Dips 63-45-18
28:02
Took it slow on the cleans as my technique is not yet up to scratch. Felt the thrusters yesterday, and will probably feel these tomorrow on the CFT.

10:10

subbed 3x normal dips for ring dips - power cleans

25:02

m/45/165
subbed 115 for squats

14:10 (PR by 20 secs)

49/m/190

Hey ffkwill, didn't have to much trouble postin that number up there eh! strong work. J.A. Old guy followin. As Rx'd. 11:25 faster by a couple secs than last but...

33/m/165

subbed 3 to 1 bar dips, full squat cleans 20:41
last time subbed 2 to 1 bar dips 18:42

23/M/5'9"/160

8:59

AS RX'D, FULL SQUAT CLEANS

m/31/152

sub'd 3 regular dips for every 1 ring dip

13:43

Did hang power clean w/ 95# (I've never done more than 65# before because that's the most weight I have had available)
Also, did 2x dips for ring dips

19:00 - wow, that was hard! My grip is deeead.

Thanks to Garddawg for keeping me from being stupid...

"Finally if your deadlift stinks and your front squats sucks you should do hang power cleans. Don’t be stupid." - Garddawg

m/46/175
Rx'd 10:53

"Elizabeth" 6:40 as rx

21x 135lb squat clean
63 regular dips
15x 135lb squat clean
45 regular dips
9x 135lb squat clean
27 regular dips

27:10

24:20
subbed 3 bar dips for every ring dip:
bar dips: 63, 45, 27
all Cleans from floor into full front squat
Full ROM honest reps - hard to believe all these 10m times

Jad- as rx'd-7:43
Davey-95lbs Cleans-8:29
Frank-115lbs cleans-9:16

8:46 with ugly power cleans. a real struggle after Fran the day before. Slow ring dips. Should take a minute off next time around!

30/m/67kg

Elizabeth with power cleans 9.27PR by a country mile.

9:05, as RXed.

80s PR, real stoked about that. Power cleans were rough, especially with the post-Fran legs. Forearms and shoulders were fried, probably from compensating for the weak legs.

23/Male/155lbs

13/10/09
M/33/79
As rxd
12:20

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

first time for elizabeth!
14:01

11:16..

11:02

was hoping for sub 10 min. still 33 sec faster than a month ago. turning 45 today. knees felt 45 after 45 cleans last night.

this one's harder than it looks. anyone sub 8 is just rediculously fit.

Just attended level 1 cert in Vegas(awesome box). I highly recommend it to all out there. Learned more than I ever thought I could in two days. Kicked my butt, but totally worth it. Thank you to Todd and crew for sharing your knowledge and enthusiasm.

As Rx'd 11:01 PR

Power Cleans
Ring Dips

5:46

PR w/Cleans: 9:18

M/6'2"/33/265

Scaled to 95 lb. clean / weight assist dips.

14:00

m/19/150lbs

Scaled down to 115 for the cleans to work on technique. Dip bar was taken so subbed the ring dips for pullups

9:03

subbed 90lb clean

sub 3 dips for ring dip

135# clean
bench dips
21-15-9
8:00

Cleans at 37.5# total with ez bar
Tricep press at 70#

4:55

Day Behind..
as rx'd with full squat cleans

9:45...PR

hurting....bad

m/24/205/6'3''

subbed bar dips for rings 3:1

pete - 21:30
wiggles - 20:50

the 135 dips killed our times

17:31 using power cleans
Still having trouble holding the bar in position.

Rx'd
10:35

Damn my chest is sore today from those dips!!!

CFWUx3 (no dips rnd 2 & 3)
13:49
135 with 2 1/2 KG collars
Good depth on cleans.

21:28

105# cleans
2:1 bar dips

Scaled cleans to:

15-9-6 x 135# with,
21-15-9 Bar dips

10:55

M/41/180

As rx'd:

12:21

A PR by exactly one minute. Sub-10 is within sight.

And hello to Podster. Welcome to the boards. Great job on finishing the workout. Stick with the site, dig deep into the FAQ and Exercises & Demos links and keep finishing the WOD. The next time Elizabeth comes round, you'll probably knock more than half an hour off your time.

More better faster

Just finished crossfit level 1 cert in las vegas, the crew was amazing...learned soooo much, I cant thank the crew and the las vegas crossfit staff enough. thanks again !!

21-15-9 reps of:
Hanging Clean 95 pounds
42-15-9 reps Dips (I brainfarted on the double dips on 15 and 9)

8:31

Catch up
Subbed 63/45/21 dips for ring dips, same as last time.
11:45; 4:07 faster than last month

8:29 and it was squat cleans and bar dips. so my other PR's were not technically Rx'd...

21:40

m/30/6'/168

last time rx'd in 20:15

THIS time 20:18 with 95lb sub and bar dips partially assisted.

the difference just got back on the kool aid after a week or more of no training with bad food. met pukie. did immediately following elizabeth. also empty stomach no breakfast. excuses, excuses... but today was ROUGH.

oops, correction did wod immediately following amrap row/sumo/pull wod.

27/m/155

10:26 at 115lbs

Pretty good, getting back into it!

D
@ 29's
scaled to 95# and 2X bar dips

21 2:50 / 5:02
15 7:25 / 9:30
9 10:50 /12:10

same scale as last time, PR by 1:10

CFWUx3x15

95# cleans

9:11 (PR by almost 2:00)

better than time from Sept 2 - only 5 weeks ago - by over 2 minutes - after posting a slower Fran time yesterday vs the February comparison

go figure

note: try to match or beat this time next chance but with better form on each rep

m/26/6'1"/206

A day behind. Had to scale Cleans to 100 lbs and Ring Dips weren't the best. Tough day.

First Elizabeth (100 lb Cleans)

18:56

5:48 as rx'd (PR by :20)

full cleans (to dynamax) full ROM ring dips.

then 200mx5 runs (2:45 rest) approx :24sec each

dreading the CFT tomorrow...

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

8:20
135 Cleans
Standard Dips
Last time was 8:21

M/32/144lbs/5'5"

Squat cleans
11:56

Full Cleans @ 115

090129 - 9:46
090902- 12:17
Today - 11:08

Elizabeth

21-15-9
Squat Cleans
Ring Dips

16:06

Brutally awesome workout!

"Elizabeth"
21-15-9
135# Squat Cleans
Ring Dips

Brutally awesome workout!

M/63/196 "Elizabeth"
21-15-9 reps of:
Clean 135 pounds (subbed 111#)
Ring dips

17:41 (:21 off PR)

25/m/200

subbed 110lb sandbag squat clean

18:45

sandbags killed my time, but great workout

Scaled:
Clean - 21, 15, 9 @ 95 lbs
Dips - 30, 22, 12

Total Time - 16:30

7.53 pr

Did some squat work before. Light but good form

100 sits/lifts unbroken

CRUSHED previous time!!

8:14

finished up with some triceps work

I attended the Level one cert, and it was great. It was cool to meet the trainers that I see on the demo videos. The training was exceptional, I would recommend anyone attend a Level 1.

23.58

M/32/5'4"/142lbs
As Rx'd
12:25 PR

As rx'd w/ full squat cleans

9:35

EJ
M/36/165
14:15 FULL SQUAT CLEANS/PR 10:31 NOT CLOSE
EJ

Subbed dips for ring dips, and used the graviton at the lowest setting, since someone was using the dip machine.

In all, 15:46.

M 185/60"
Rx'd 9:45

As rxd: 10:05. Need to implement Active Rest instead of breaks throughout.

m36/5'8"/175

as rx'd 7:28

M/24/153 GregAwu

As rx'd - 12:18

23 mins as rx'd. First time ever. Felt slow. Took too many breaks. May scale next time to keep it under 17 or just push through

As rx'd - 23:00

36m191
as rx'd 16mins
A few bad dips at the end

36F127
Subd 60#, jumping ring dips
12 mins.

subbed 115# clean and parallel bar dips 2:1 (an improvement over last time)

21:18

m subbed 52# cleans and assisted parallel bar dips 2:1 (also an improvement)
16:46

CFWU x 2 + Jump Rope work

Scaled to 95lbs
21-15-9 full FSC
21-15-9 ring dips - last set slightly jumped.
15:53

Power cleans and ring dips...5:30...Way off of PR, but it's been a while (CF Football messed me up for whatever reason). Next time, will do FSC's if legs feel fresh (and I'm not in a rush).

CFWU2
Burgener WU at 45 and 65
Then
"Elizabeth"
As Rx'd
12:35 (PR by 2 minutes)

Done at the new CrossFit Chilliwack box. Thanks Joel and Sarah!

As RX'd

11:30

First time doing Elizabeth. Also first time doing ring dips. I've done the 3:1 dip sub a few times and I have to say that the ring dips are a lot harder. This was a pretty sick workout.

Also, warmed up with CFT then 1mi run and 8x200m sprints.

Yay for the rest day.

First time: 13:19 on 7:05/09

This time: 10:26 on 14/10/09

Both done with power cleans and bar dips.

30 kg (70 lbs) and bar dips.
Time: 09.25

First time ever. Will do with 90 lbs next time. Time after that, gonna try 112 lbs and THEN 135.
PR 1 rep clean is 152 lbs.
My PR in dips is 11 so... 21 and 15 dips take me a while, divided into sets of 4

6:53 (power cleans)

Emile

28/80kg/6'2

As RXD

25:58

13:15 with 115 lbs
AM, WS gym. Last time hurt hamstring with 135 lbs

m/27/200

8:32

21-15-9
45#
Bar Dips
11:53

sub'd 21-15-9 reps

27.5# cleans
Tricep press 60#

5:09

sub'd 21-15-9 reps

27.5# cleans
tricep press @ 60#

5:24

sub'd 21-15-9 reps

27.5# cleans
tricep press @ 60#

5:26

M/27/200

7:50

Hang cleans
95lb (screwed up should have been 135)
x21, x15, x9

Dips regular on bars
x63, x45, x27

M/36/5'10"/182

Warm-up x 10 reps

21-15-9
Cleans x 65lbs
42-30-18 Dips (Gravitron)

12:07

130 lb hang cleans with full squat
as rx'd 10:47

Still a little screwed up from my Fran effort, but did better than expected.

34yom / 208lbs

Puppies, do 21-15-9 of:
Dumbbell cleans
Bar Dips
If you can’t do do bar dips do 1.5X the number bench dips.

11:36

Used a puppy/pack hybrid. 70# barbell cleans and 1.5 bar dips (31-22-13). Form on the cleans could have ben better...did a hybrid between cleans and power cleans. Had to break up both cleans and dips on all three sets.

13:09 doing 115lbs squat clean and 3 x Rx ring dips on bar

30/m/71"/181#/Taji, Iraq

CFWU x3
13:47 as Rx'd

I need to work on squat cleans. I'm getting better with them but I'm still inefficient. All were done full range of motion, and I only had one fall-over.

16:36
Worked out alone.

as rx'
full squat cleans
14:52

couldn't get a rhythm with the cleans

21-15-9

135# Cleans
Ring Dips

time - 8:48 (Rx)

as rx'd around 9:30. Phone stopwatch got messed up... Thats my best guess. Maybe a little lower

did first 2 sets at school and 1 set at Bally's as rx'd.

34/225/6'1/m
6:51 arxd

7:42
cheater ring dips

22:21

95# clean from floor - not every one was a full squat
bar dips b/c don't have rings

all you fast people are crazy. mad props to you.

115# cleans
bar dips

10 minutes

tried to do 135# but couldn't handle it

I'm really behind.

As rx'd. 135# cleans, ring dips (my own hung on a smith machine)

7:36

as rx'd except bar dips x2

17 minutes

m/31/254

4:39

cleans as rx'd and bar dips

should have done 3x dips cause this was too easy. finished up with some dumbell work focusing on back

39m/6/190

9:56 pr (squat cleans)

39M/6/190

9:56 PR (squat cleans)

Sub'd 21-15-9 reps
17.5# DLHP
tricep press at 65#

4:59

10:31 rx'd

11:10

of course squat cleans. was still sore from my 3:40 dance with fran yesterday.

Jeff @ home
6:53

Charity
95#
7:53

i attended the Level 1 Cert in Las Vegas.
a huge thanks to Zach and the rest of the staff there for using their amazing facility.
also thanks to Todd, Rory, Stephan, Miranda, Joe, and the most intense guy i've ever met Matt Chan, for sharing their knowledge, and time to help all of us become better trainers/coaches, athletes, and overall better people. words cannot express how greatful i am.
thanks to all the people i met there, best of luck in all you do.
and most of all thanks to Coach Greg Glassman for coming up with simply the best thing i've ever done.

for those of you who are weary of attending a Level 1 Cert, don't think about it, it was the best experience i've taken part of.

115#
3:1 dips

7:25

Do rx # next time

31/M/190

as rx'd - 7:56 (PR)

m/38/185/5-10

As Rx'd.
"Elizabeth"

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

Used full sqt clean and ring dips.

Weak effrot after a great FRAN the day before
. Finished in 11:00.

Last time in Sept, 8:32 i think, the time before in the 12 min range.

Sore left bicep while trying to get under it, back tired. Turned into sets of 1 pretty quickly after about 6 in the set of 15..missed several lifts..just didn't get it done. Oh well... keep at it, need to keep working on the form.

m/38/185/5-10

As Rx'd.
"Elizabeth"

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

Used full sqt clean and ring dips.

Weak effrot after a great FRAN the day before
. Finished in 11:00.

Last time in Sept, 8:32 i think, the time before in the 12 min range.

Sore left bicep while trying to get under it, back tired. Turned into sets of 1 pretty quickly after about 6 in the set of 15..missed several lifts..just didn't get it done. Oh well... keep at it, need to keep working on the form.

m/38/185/5-10

As Rx'd.
"Elizabeth"

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

Used full sqt clean and ring dips.

Weak effrot after a great FRAN the day before
. Finished in 11:00.

Last time in Sept, 8:32 i think, the time before in the 12 min range.

Sore left bicep while trying to get under it, back tired. Turned into sets of 1 pretty quickly after about 6 in the set of 15..missed several lifts..just didn't get it done. Oh well... keep at it, need to keep working on the form.

12:05 (PR was 11:53 last time)

Subbed 2:1 regular dips for ring dips. Same sub as always - I don't have rings.

Compare to:
090902 - 12:12 (115# Cleans and ring dips)
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)

m/29/180/5'8"

Cleans as Rx'd
I don't have rings, and the stupid gym I was at didn't even have proper dip bars, so I did the dips with the bar racked low and my feet on the ground. I did 2X the rx'd.

16:07

M/49/151/1-1-06

Not as Rx'd. Same as prev. 115# Full Squat Cleans, tight elbow push-ups on dumbells.

15:20 (c/w 17:29)

Full sq. cleans
11,8,2
5,5,3,2
3,3,2,1

Not timed

power cleans 1/1 reg dips to rings

4:21 PR

135# clean - 21 reps
bar dips - 63 reps
135# clean - 15 reps
bar dips - 40 reps---messed up
135# clean - 9 reps
bar dips - 27 reps

13:00 PR over 15:50, form/squat was pretty bad by end though.

As Rx'd
25:42

25:44

21-15-9 reps of:
Clean 135 pounds-used bar
Ring dips-completed using rubber band

FOCUS ON FORM

As Rx'd:

11:30

135lbs power cleans
42-30-18 bar dips

25:19

135# full squat cleans, ring dips, as Rx'd. Time: 9:44*

*after 1st 16 cleans, paused clock to poop & wash hands for time. Never had the mid-WOD panic like that before. Made it back outside still out of breath and heart thumping, so restarted where I'd left off. What's it worth - a 1 minute penalty? I'll take the 10:44, still a pr by 25 seconds or so. :D

Used 115# w/hang cleans, ring dips as Rx'd

time: 16:08

PR 3:44 with hang cleans and ring dips

8:43.87 with 2 X bar dips

Hi,

First time I've met with Elizabeth - I'm a newbie!

Scaled WOD to 95lbs Cleans and bar dips x2 (so 42-30-18). Had to break up all but set of 21 Cleans into sub-sets. 12:52.50. Very happy with that for my first effort. Aim is to complete unbroken before upping weights/dip reps
After: 4 x 1000m row w/ 60sec rest) times between 5:01.2 and 5:06.3. Surprisingly, the last was the fastest! 6 hours later and I'm starting to feel the pain!

Compare to 090902.

felt better but still had to scale after month and a half in.

21-15-9 cleans completed
42 dips - 30 tricep pulldown - 18 tri pull down

18.42.00

20:42...worse than last time. what the hell??? damn squat cleans.

Dips: 50-15-9

15 mins

As Rx'd

9:54

as rx'd 13:32

21-15-9

115 lb. squat clean
bar dips @ +20 lbs.

19:49

M/40/197/6'

As rx'ed
19:45

As rx'ed

16:20

21, 15, 9:

135lb squat clean
ring dips (1 break each round)

pace on squat clean was steady to try to maintain proper form as much as possible due to lower back tenderness

09:07 10/14/2009
08:10 09/02/2009
09:48 04/30/2009
14:22 01/28/2009
17:41 10/26/2008

24/M/73'/176

5 sets of 9

95lb clean (subbed power cleans for last 4 sets)
bar dips

9:15

As Rx'd 8:43

37/5'8"/200

12:18 as rx'd PR

M/26/5'7"/180

As Rx'd 6:20

PR by 33 secs!!!!

Elizabeth:

Did Power cleans instead of full squat cleans...Need to try it with full squat cleans.

6:30

late to the game.

Just did full squat cleans for the 1st time @135 and ring dips in 14:47.

had done power cleans @ 135 and ring dips in 9:10 and that was 4 months ago, with the interval being hardcore CrossFit intensive.

So if there's any debate as to which method is HARDER (not necessarily better) I know which side I stand on.

I was dismayed that Elizabeth was so slow. I have a 3:30 Fran and 3:42 Grace. Not great, but respectable. But "Lizzie" kicked my ass hard. Clearly I need to front burner my squat cleans.

With guidance from some very friendly fellow Crossfitters I am attempting to scale reps instead of weight in an attempt to gain strength to be able to get to RX'ed in EVERYTHING. Cardio isn't the issue as much as Strength, I'm hoping this might help. I have been using Brand-X and just haven't quite been there with trying to get strength built up. They are still great for a GREAT workout, I just want more strength bias and I'm not ready for Crossfit Football....as of yet.

Today I did Elizabeth with 135 on the bar as follows

15-12-9 and did it in 5:20....another barn-burner!

I probably could have done the RX'ed ring dips, but never could have done RX'ed cleans....At least not yet.

Mod (95# and reg dips)
7:23 (4:26/2:56)
7:28 (4:12/3:16)
5:35 (3:04/2:30)
20:26 Total

Started with 135/115 but WAY too heavy. Dips weak too. Rough WOD. Lizze's got my goat! Try for 115# next time and receive the bar LOW. Can't drop load which would be great help... I think??

~10m

not impressive...

Josiah 16:57 as rx'd with full squat cleans. Noticed my weight distribution was all over the place on my feet.

As rx'd 9:34

21-15-9 reps of:
Squat Clean 135 pounds

38-25-13 reps of:
Regular dips

23:48

Should have been sleeping last night instead of watching Tulsa/Boise State!!!!

M/44/6'0"/180
115lbs cleans some squat some power
ring dips
21-15-9
10:04
9:53 last time but I think I had better form this time with all my cleans squats and power!

as rxd 7:00

11:38

Kevin 21/190/ 5'7"

Rx'd 3:40 - PR by 1:36

Running Clock Last time (9/2/09) / This time (10/15/09):

21 Full Squat Cleans 1:22 / 0:47
21 Ring Dips 1:56 / 1:08
15 Full Squat Cleans 3:42 / 2:17
15 Ring Dips 4:15 / 2:35
9 Full Squat Cleans 4:57 / 3:28
9 Ring Dips 5:16 / 3:40
-----------

Chris 20/185/5'9"

Squat Cleans with 115#. Feet on bar for Ring Dips.
21 Cleans: ??
21 RD: 3:46
15 Cleans: 9:02
15 RD: 10:14
9 Cleans: 12:56
9 RD: 13:15

M/25/5'9"/195

135# power cleans 21, 15, 9 reps
bar dips 35, 25, 15 reps

~ 33 min

made up on 10-15. 10:40. took too many breaks, not a lot of strength!

24'30" as rx'd.

s rx'd 20:35

13:00 subbed reg dips 3:1

m/40/169/5'9"

As rx'd:

10:50

Liz:

65# Power Cleans
Assisted Dips (Gravitron) - dips were as hard as I could possibly make them and still do them - squat cleans were just not going to happen.

14:58

M/48/6'/184

8:20

1/3CFWU 13:05. Sub'd hang cleans for cleans. We have a local area crossfit competition and I don't want my back to be too tired.

16:48

WOD Elizabeth
as rx'd,
13.35
Not been practicing clns,too much snatch practice,but got intae a rythym later on in the wod,elbows still killin me !
F/S 5-5-5-5-5 @ 87.5kg.B/S 3-3-3 again ,@ 130kg, then back tae 100kg, for reps,15,12.then rdl's,@ 60kg,80kg,100kg. all x 5 x 2.

First time doing Eliz Rx'd
14:41

First time--

20:33

subbed hanging cleans @ 55# (should have done at least 65#)
subbed parallel dips @ 2:1

Ernest 39/M/61.5"/165

as rx'd 7:55 (power cleans)

looked back on the previous times for this and had made some mods like 2x bar dips or squat cleans etc..this is by far a PR for me by 3-5 mins. Very happy with this especially given the week i have had.

My son was born last Friday almost 10 weeks early. This has been the most traumatic thing in my life but I'm so happy to say he is doing great. He is so strong and such a fighter. We have a ways to go but he's doing awesome. He is also on prayer chains all over the country and I would like to ask my Crossfit family to please pray for my son to come home healthy and safe. Much appreciated. Thanks.

forgot to say cleans from the floor

15:31
1st 15 full clean, then tweaked back and switched to power clean

16:24 as rx'd :/

this is almost a minute slower than last time. think i was still really gassed from fran the day before. plus i worked out earlier in the day than i usually do, plus i hit a cfe wod pretty hard the day before...no excuses though lol. i'll nail this one next time, no worries.

26/m/226/6'3''

as rx'd
11.02
still takes me too long to ring dips im gonna start working them in on my warmup sometime though not a bad time by any means

33/m/6'2"/205

As Rx'd in 9 min flat. First time sub-10 min.

Cleans went 6+5+5+5, 5+5+5, 5+4
Ring Dips went 10+6+5, 5+5+5, 3+2+1+1+1+1

Phil 4:13

8:22

sub'd pull ups and push ups for ring dips

As Rx'ed.
First time with this WOD.

7:56

M/ 35/ 131 lbs/ 5'-6"
15:23 first time with Elizabeth... I used 125 lbs adn next time I'll go Rx. All ring dips unbroken, except for first round which was 17 & 4. Good form overall. I have ahd a LOT of work lately and have been wanting to try this WOD. Great WOD. I know that I can spped it up a bit, but I want to work on my form as well as my strength right now. Once my form is a little more dialed in and the muscle firing and cues are on automatic then I'll up the speed a bit.

Pack:
scale the weight to 95-115# for men/55-75 for women
If you can’t do ring dips do 2X the bar dips

8:48

27 min
ring dips assisted

23.m.136.65"

as rx'd
9:01(PR)

Last Time/PR:
10:19

m/ 27/ 205/ 74"

As rx'd: 12:24

15 mins

Subbed the clean to 110pounds :S.

50k powercleans. reg dips x3 (63, 45,27)

09:56mins

CrossFit Warmup then

21-15-9 reps of:
Clean 135 pounds
Ring dips (subbed dips x 2)

14:50

15:44

fore-arms!!!!

modified and scaled

used 115# and reg dips

13:46

subbed 115 lbs for the cleans
16:55

Next time I will do squat cleans. Excersise demo for cleans is not a squat clean but accepted move is full squat clean,

In any event, w/o squat, time was 7:25

as rx'd:

14.59

M/178/70"
3:54 as RX'D

Elizabeth- 14:56.

Vaughn in Jackson, TN. 41/M/5'8"/165

After all the debate I mixed it up. 21 power cleans from the floor, 15 hang power cleans and 9 squat cleans from the floor. Ring dips were pretty easy.

46 Burpees
WU
Elizabeth
19:25
M/48/193#/72"

Did 125lbs for cleans
8:34.03

[Done on Wed 21-Oct-2009]

7:59 as rx'd.

First time with "Elizabeth". The squat cleans really tax me out (not a surprise). After initial 10 rep set, broken to sets between 3-5 reps. All dips on rings unbroken.

M/28/208

12'16 (early, no food)

last time 9'40 was PR.

M/20/5'10/140

scaled cleans to #95
subbed 3 dips for each ring-dip

24:12

On the round of 9 I accidently only did 21 dips instead of 27, but I still would have finished sub 25:00.

PR! - by ~6:30

39:05 As RX'd

25/F/125/5'4

As rx'd 19:34

9:05

9:40 regular dips 21-15-9

First Elizabeth.
No rings available.
Not able to handle 135 lbs.

Good opportunity to work on form.

Started with 95 lbs; then 65, then 55.
Standard dips. Fortunately, I have a gravitron at this gym.
Was not intent on counting reps, just going until I couldn't go any more; focused on full cleans and good form.
About 18 minutes and almost puked, so I'm sure it was a beneficial workout.

@ home, as rx'd, 11:04, :30 sec off PR, same bodyweight

m/35/5'9/170
CFWU-3. Reg except no dips 2nd or 3rd sets. Figured Burpees would suffice. Superman. Burgener. 46 Burpees.
14:18
Not bad. Still mostly 2's & 3's on cleans. Seemed to push harder though. Dips felt good. Realized importance of getting knees out of way - Easier to drag weight up thighs. Little better job focusing on that.
9/9: 15:04-first time w/full squat clean
4/30: 8:58-PR
1/29: 9/13
10/26/08: 9:30
5/6: 9:37
4/17: 12:02

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds SUB 75 pounds
Ring dips

9:10

Power Output: 128.04 watts/.17 horsepower/94.44 ft-lbs/sec
----------------------------------------------------------------------
Compare to 090902

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

19:00

cleaned 100 lbs
subbed reg dips @ 2 x 1 (42, 30, 18)

43 yom 203 lbs.

1 mile run wu

NOT feeling it today and knew it was going to be ugly. and IT WAS

115 lb. cleans
40 pound assist on dip machine (should do 20 next time)

25:35

34 year old male, 199 lbs

13:52 (PR) with regular dips. Thought I was gonna die. Last time was 14:31

as rx'd 14.53

F/26/5'7/135

14:37 as Rx'd

f/26/145/5'3"

Rx

16:28

3:59
45# hang power cleans

as rx'd

15' 45''

m/29/5'9"/159

subbed 3:1 bar dips

44:30

20091023 1800hrs
WOD91012: "Elizabeth": 21-15-9 for time of Cleans (Squat cleans, 60kg) and Ring Dips
As rx'd in 19:42 = 9:50 + 6:49 + 3:02

10:15

m/33/194/6'

ass-to-ankle squat cleans -- going well below parallel to work on catch/drop and break my power clean habits.

Bar dip sub 3:1, so 63:45:27 on dips w/ full ROM

22:35

time is a lot slower than last (where I ended up power cleaning many of the reps), but I was happy w/ every rep and still was gassed.

M/35/5'6"/155

8:04

Squat Cleans --- Below Parallel
2 min 55 sec PR

M/35/5'6"/155

8:04

Squat Cleans --- Below Parallel
2 min 55 sec PR

Rocky H:
M/35/5'6"/155

8:04 as rx'd

Squat Cleans --- Below Parallel
2 min 55 sec PR

Shanon H:
F/25/5'8"/155

7:00 (as rx'd for women 951b...Pregnant)
Power Cleans

29/m/185

used 115# and bar dips: 8:53

go as rx'd next time but continue to focus on form

10:10 (full squat cleans)

As Rx'd 8.13 PR

CFWUx3
-sub'd 115-lb cleans
-sub'd 63-45-27 reg dips w/ 95-lb assist (same as last time)
20:39 (20:52 last time; 18:54 PR)

24:34 as rx'd

Meyer- 12:50 w/ squat cleans
Stocker- 65lbs 18:00 2x dips #16

CFWU x 3

#95Thruster
Ring dips

21-15-9

18:22

11/4/09 - Scaled to 115#: 8.06
9/12/09 - Scaled to 105#: 7.28
4/30/09 - Scaled to 95#: 6.45

M/31/5'9"/152

As rx'd. Full squat cleans.

15:17 (PR by almost 3 minutes!!)

45/m/165

As Rx
9:46

struggling with high rep cleans, no PR in two years

subbed 115lbs full squat cleans 15:55

31/m/165/65"
21-15-9 133 lb pc
42-30-18 dips
8:40

Alejandro
21-15-9 111 lb pc
21-15-9 dips
12:40

15:38

(PR is 12:22)

Halloween 2010
1st time doing Elizabeth:
06:21 Rx'd