October 12, 2009

Monday 091012

"Elizabeth"

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

Post time to comments.

Compare to 090902.

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Posted by lauren at October 12, 2009 11:55 AM
Comments

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

Comment #1 - Posted by: Jake B at October 11, 2009 5:20 PM

Oh snap!

Comment #2 - Posted by: Hatch at October 11, 2009 5:20 PM

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.

Comment #3 - Posted by: Chris 6'4/205/23 at October 11, 2009 5:22 PM

I am gonna crush this!!!

Comment #4 - Posted by: Gabriel at October 11, 2009 5:25 PM

#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.

Comment #5 - Posted by: BullFrog at October 11, 2009 5:28 PM

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

Comment #6 - Posted by: droobs at October 11, 2009 5:29 PM

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

Comment #7 - Posted by: in8girl at October 11, 2009 5:31 PM

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

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

Comment #8 - Posted by: AllisonNYC_CrossFit Obsession at October 11, 2009 5:34 PM

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

Comment #9 - Posted by: dan m at October 11, 2009 5:40 PM

***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***

Comment #10 - Posted by: Herm at October 11, 2009 5:46 PM

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

Comment #11 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at October 11, 2009 5:48 PM

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

Comment #12 - Posted by: Phoenix F/31/5'7'/226 at October 11, 2009 5:49 PM

Liz! I like it!

Comment #13 - Posted by: Chuck O at October 11, 2009 5:49 PM

clean from floor or HPC?

Comment #14 - Posted by: Wes at October 11, 2009 5:56 PM

#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.

Comment #15 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at October 11, 2009 6:01 PM

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....

Comment #16 - Posted by: Wes at October 11, 2009 6:05 PM

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

Comment #17 - Posted by: joe m/28/178 at October 11, 2009 6:13 PM

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

Comment #18 - Posted by: New Guy at October 11, 2009 6:19 PM

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.

Comment #19 - Posted by: Dale_Saran at October 11, 2009 6:20 PM

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?

Comment #20 - Posted by: Crow at October 11, 2009 6:24 PM

aww man

Comment #21 - Posted by: jay at October 11, 2009 6:32 PM

girls girls girls

Comment #22 - Posted by: Ducey at October 11, 2009 6:40 PM

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!

Comment #23 - Posted by: Herm at October 11, 2009 6:41 PM

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.

Comment #24 - Posted by: Doc Mock at October 11, 2009 6:43 PM

how many regular dips equal 1 ring dip?

Comment #25 - Posted by: Jeremy at October 11, 2009 6:46 PM

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.

Comment #26 - Posted by: Clinton Canaday - 23/6'3"/210 at October 11, 2009 7:06 PM

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.

Comment #27 - Posted by: Dale_Saran at October 11, 2009 7:19 PM

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.

Comment #28 - Posted by: Zach @ CFLV at October 11, 2009 7:20 PM

"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.

Comment #29 - Posted by: Doc Mock at October 11, 2009 7:32 PM

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.

Comment #30 - Posted by: LMD_Mike at October 11, 2009 7:36 PM

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.

Comment #31 - Posted by: Zach @ CFLV at October 11, 2009 7:52 PM

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...

Comment #32 - Posted by: spa at October 11, 2009 7:53 PM

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

Comment #33 - Posted by: spa at October 11, 2009 7:55 PM

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

Comment #34 - Posted by: daniel krull aka franiel at October 11, 2009 8:04 PM

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. =)

Comment #35 - Posted by: Binnings at October 11, 2009 8:11 PM

anybody know the sub for ring dips?

Comment #36 - Posted by: Kevin at October 11, 2009 8:12 PM

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!

Comment #37 - Posted by: Rob L at October 11, 2009 8:19 PM

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!

Comment #38 - Posted by: Kristin Jacobs at October 11, 2009 8:30 PM

18:15 rx

Comment #39 - Posted by: ron at October 11, 2009 8:40 PM

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.

Comment #40 - Posted by: Clinton Canaday - 23/6'3"/210 at October 11, 2009 8:40 PM

Sweet.

Comment #41 - Posted by: JSully MFD at October 11, 2009 8:49 PM

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.

Comment #42 - Posted by: lawrence at October 11, 2009 9:24 PM

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).

Comment #43 - Posted by: Dale_Saran at October 11, 2009 9:27 PM

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.

Comment #44 - Posted by: ken c at October 11, 2009 9:29 PM

"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.

Comment #45 - Posted by: C_Wood at October 11, 2009 9:31 PM

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

Comment #46 - Posted by: Swany from Iraq at October 11, 2009 9:43 PM

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

Comment #47 - Posted by: Chez at October 11, 2009 9:54 PM

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

Comment #48 - Posted by: clinton 25/m/71''/220# at October 11, 2009 9:57 PM

BENCH MARK CYCLE!!!

DO WORK!!!

Comment #49 - Posted by: BlackCatX-Fit at October 11, 2009 10:54 PM

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.

Comment #50 - Posted by: Whit at October 11, 2009 10:58 PM

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.

Comment #51 - Posted by: Atticus Rowe at October 11, 2009 11:04 PM

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

Comment #52 - Posted by: Ronnieboy at October 11, 2009 11:06 PM

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 :)

Comment #53 - Posted by: Derek Cedarbaum at October 12, 2009 1:43 AM

Morning all.

No rings to play on malheureusement.

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

Comment #54 - Posted by: Rivs at October 12, 2009 1:56 AM

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.

Comment #55 - Posted by: Tom Sheeran at October 12, 2009 1:56 AM

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

*Ring dips were assisted

tt - 13:05

Comment #56 - Posted by: fitz997 at October 12, 2009 2:38 AM

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

Charlie 18m38s (dips took forever)

Comment #57 - Posted by: CHARLIE'S CROSSFIT GYM at October 12, 2009 3:40 AM

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

20.58

Comment #58 - Posted by: joe m/28/178 at October 12, 2009 3:43 AM

3:25 as RXd
5'9", 183

Comment #59 - Posted by: matthew at October 12, 2009 4:02 AM

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

Comment #60 - Posted by: matthew at October 12, 2009 4:02 AM

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

Comment #61 - Posted by: Patrick at October 12, 2009 4:03 AM

57/201/70"

"Elizabeth"

21-15-9 reps

#135 full squat cleans
ring dips

10:52

Comment #62 - Posted by: david orr at October 12, 2009 4:07 AM

Swany #44,

Welcome home! Thanks for the shout out.

Comment #63 - Posted by: bingo at October 12, 2009 4:16 AM

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

37 5'11" 210LB

Comment #64 - Posted by: jgdavisrun at October 12, 2009 4:17 AM

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

37 5'11" 210lb.

Comment #65 - Posted by: jgdavisrun at October 12, 2009 4:18 AM

m/44/185

11:57

Comment #66 - Posted by: cosmo at October 12, 2009 4:22 AM

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

Comment #67 - Posted by: stick at October 12, 2009 4:38 AM

focused on form and ROM

115lb squat cleans / 1x1 bar dips

17::32

Comment #68 - Posted by: jeglit (m/37/6'4"/220) at October 12, 2009 4:41 AM

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!

Comment #69 - Posted by: Dan H at October 12, 2009 4:41 AM

Subbed ring dips for regular dips: 08:40

Comment #70 - Posted by: Nicholas at October 12, 2009 4:42 AM

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!

Comment #71 - Posted by: Ubu Walker at October 12, 2009 4:45 AM

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

GO PHILS!!!

Comment #72 - Posted by: GregS at October 12, 2009 4:45 AM

m/27/6'/332

sub power clean and assisted ring dips

12:06

Comment #73 - Posted by: nick.d at October 12, 2009 4:49 AM

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.

Comment #74 - Posted by: Memuc at October 12, 2009 5:10 AM

m/24/135

16:10 as rx'd

Comment #75 - Posted by: clarke at October 12, 2009 5:11 AM

16:59 rx'd

did power cleans instead of full squat clean.

male/46yrs/165lbs.

Comment #76 - Posted by: bradmcleod at October 12, 2009 5:14 AM

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

Comment #77 - Posted by: Tyler Scott at October 12, 2009 5:18 AM

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.

Comment #78 - Posted by: ken c at October 12, 2009 5:19 AM

cleans-45 lbs
dips-30lbs assist

9:38

Comment #79 - Posted by: beemer (f/38/5'4"/130) at October 12, 2009 5:22 AM

26/m/5'11"/209

9:32 rx'd

Comment #80 - Posted by: Nickosaurus at October 12, 2009 5:23 AM

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.

Comment #81 - Posted by: Ian C at October 12, 2009 5:27 AM

m/41/5'6"/145

scaled 105# cleans
11:45

Comment #82 - Posted by: duane at October 12, 2009 5:37 AM

M/37/6'5"/205

Subbed Ring Dips for supported Dips; otherwise as prescribed.

06:30

Comment #83 - Posted by: Dave S. at October 12, 2009 5:40 AM

14:25

Comment #84 - Posted by: Hale at October 12, 2009 5:52 AM

8.03 mins as rx'd

Comment #85 - Posted by: M42/167/5'10"/Afghanistan at October 12, 2009 6:02 AM

8:54

Comment #86 - Posted by: kg at October 12, 2009 6:03 AM

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!

Comment #87 - Posted by: Doug from Aurora at October 12, 2009 6:06 AM

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

Comment #88 - Posted by: Jonblaze at October 12, 2009 6:07 AM

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

Comment #89 - Posted by: Jonblaze at October 12, 2009 6:07 AM

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

Comment #90 - Posted by: Paul K at October 12, 2009 6:15 AM

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.

Comment #91 - Posted by: Gabriel at October 12, 2009 6:18 AM

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 = )

Comment #92 - Posted by: Doug from Aurora at October 12, 2009 6:21 AM

115 cleans

regular dips

8:51.1

Comment #93 - Posted by: braler01 at October 12, 2009 6:25 AM

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.

Comment #94 - Posted by: Steele at October 12, 2009 6:30 AM

125 LB CLEANS
12:38

Comment #95 - Posted by: SB at October 12, 2009 6:35 AM

m/35/152

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

Comment #96 - Posted by: Shane Cross at October 12, 2009 6:41 AM

bw 165

bw 165

subbed 150 for 135
subbed reg dips for ring dips

8:33

+ 24 lb weight vest

Comment #97 - Posted by: paulw at October 12, 2009 6:46 AM

@ 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.

Comment #98 - Posted by: Tom Seryak at October 12, 2009 6:54 AM

31/m/196

12:24 as rx'd.

too many breaks. combo with fran killed my legs.

Comment #99 - Posted by: SAT at October 12, 2009 6:58 AM

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.

Comment #100 - Posted by: Tom Seryak at October 12, 2009 7:06 AM

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

Comment #101 - Posted by: VooDoo Medic at October 12, 2009 7:09 AM

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.

Comment #102 - Posted by: Vincent at October 12, 2009 7:20 AM

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

Comment #103 - Posted by: justaman - liberty sc at October 12, 2009 7:26 AM

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.

Comment #104 - Posted by: Eric at October 12, 2009 7:47 AM

M/28/225/6'0"

as Rx'd

8:22

previous PR from 090902 9:46

Comment #105 - Posted by: Maruf at October 12, 2009 7:47 AM

M/23/83
60,5 lbs cleans
8.13

Comment #106 - Posted by: Sebastian Karlsson at October 12, 2009 7:57 AM

Back at it. 52 yoa new guy.

95 lb cleans
regular dips 2x rx as a sub

20 minutes, 16 seconds....

Comment #107 - Posted by: Ron F. at October 12, 2009 8:01 AM

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

Comment #108 - Posted by: DereksMusclesHurt at October 12, 2009 8:13 AM

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

Comment #109 - Posted by: ANTHONY at October 12, 2009 8:16 AM

m/24/175

subbed straight bar dips

11:03 (PR)

Comment #110 - Posted by: carl castellanoc1 at October 12, 2009 8:31 AM

10:28.8

Comment #111 - Posted by: Rosser at October 12, 2009 8:37 AM

Scalled

110# power cleans, regular dips...

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

$&^%A(*@#$%

Comment #112 - Posted by: Phil/m/41/200/6'3" at October 12, 2009 8:44 AM

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

Comment #113 - Posted by: gs at October 12, 2009 8:44 AM

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...

^&%$#@#^%(

Comment #114 - Posted by: Phil/m/41/200/6'3" at October 12, 2009 8:46 AM

34/F/5'10"/160

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

Comment #115 - Posted by: Laura DeMarco - CrossFit Rx at October 12, 2009 8:53 AM

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.

Comment #116 - Posted by: Dale_Saran at October 12, 2009 9:04 AM

135# cleans
bar dips 1:1

8:42
New PR by 1:48

Comment #117 - Posted by: Kevin Bania, 5'10, 180lbs, Camp Al Taqaddum, Iraq at October 12, 2009 9:11 AM

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

Comment #118 - Posted by: SueAnne/f/49/5'6"/134 at October 12, 2009 9:33 AM

m/23/5'8/175

Elizabeth
8:30

Comment #119 - Posted by: sean m at October 12, 2009 9:34 AM

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

Comment #120 - Posted by: Goat at October 12, 2009 9:36 AM

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

Comment #121 - Posted by: Arthur M/34/5'11"/173 at October 12, 2009 9:40 AM

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.

Comment #122 - Posted by: Benny1 M/40/74"/220 at October 12, 2009 9:41 AM

M/26/140/5'11"

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

Comment #123 - Posted by: Jon at October 12, 2009 9:42 AM

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

Comment #124 - Posted by: Zach @ CFLV at October 12, 2009 9:45 AM

As Rx'd full squat clean

7:35 (pr by 2:30)

Comment #125 - Posted by: Rich G 43/5'7"/180 at October 12, 2009 9:46 AM

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

Comment #126 - Posted by: Dan Leary at October 12, 2009 9:47 AM

#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...

Comment #127 - Posted by: Zach @ CFLV at October 12, 2009 9:49 AM

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

Comment #128 - Posted by: Jim D. 49 yom 165# at October 12, 2009 9:50 AM

First 21 cleans should have been 4:20

Comment #129 - Posted by: Jim D. 49 yom 165# at October 12, 2009 9:51 AM

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.

Comment #130 - Posted by: bs2103 at October 12, 2009 9:52 AM

Las Vegas cert ROCKED! Great job guys.

Comment #131 - Posted by: sarah at October 12, 2009 9:52 AM

30 yom, 185 lbs


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

2 pr's in a row

Comment #132 - Posted by: Jeff Weltmer at October 12, 2009 9:53 AM

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

Comment #133 - Posted by: Latham Fell M/29 at October 12, 2009 9:54 AM

Power Cleans

5:14 PR

Comment #134 - Posted by: ferb44 at October 12, 2009 9:55 AM

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

Comment #135 - Posted by: MarkC at October 12, 2009 9:55 AM

M/22/6'2/160

105# cleans
13:18 (PR)

Comment #136 - Posted by: SeanMerron at October 12, 2009 9:57 AM

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

Comment #137 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at October 12, 2009 9:58 AM

9:00

Comment #138 - Posted by: Charbs 23/190/m at October 12, 2009 9:59 AM

Squat Cleans 115
Bar Dips

9:19

Comment #139 - Posted by: TBR at October 12, 2009 10:00 AM

m/40/205/5'11"

11:20 as Rx'd

Comment #140 - Posted by: Mike C at October 12, 2009 10:02 AM

m/44/172/67"

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

Comment #141 - Posted by: Steve- CF Ocean City at October 12, 2009 10:03 AM

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)

Comment #142 - Posted by: Sean at October 12, 2009 10:04 AM

F/22/5'3/106

45# cleans
assisted bar dips
12:43

Comment #143 - Posted by: LauraShipley at October 12, 2009 10:07 AM

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!

Comment #144 - Posted by: BillB at October 12, 2009 10:07 AM

Fran

4:06 (PR)

Comment #145 - Posted by: Adam 43 at October 12, 2009 10:11 AM

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

Comment #146 - Posted by: Warren at October 12, 2009 10:12 AM

m/195/38

scaled to 125lbs full squat cleans
weak ring dips

30:03

Comment #147 - Posted by: UD-ai at October 12, 2009 10:15 AM

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!!

Comment #148 - Posted by: Mike (m/28/66in/164#) at October 12, 2009 10:17 AM

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

Comment #149 - Posted by: GAC 26/M/6'4/185 at October 12, 2009 10:21 AM

With strict ring dips, 9:04PR

Comment #150 - Posted by: Edwin 26/M/68"/170 at October 12, 2009 10:38 AM

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

Comment #151 - Posted by: Deano at October 12, 2009 10:41 AM

Pwr cleans + dips

Comment #152 - Posted by: Deano at October 12, 2009 10:42 AM

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

13:11

Was spent when done!

Comment #153 - Posted by: neil at October 12, 2009 10:45 AM

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

Comment #154 - Posted by: jpo at October 12, 2009 10:45 AM

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!

Comment #155 - Posted by: Horst at October 12, 2009 10:45 AM

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

Ouch.

Comment #156 - Posted by: Boston.Hodgson at October 12, 2009 10:46 AM

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

Comment #157 - Posted by: B Bowen at October 12, 2009 10:47 AM

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!!

Comment #158 - Posted by: Doc Mock at October 12, 2009 10:53 AM

"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)

Comment #159 - Posted by: NikNichols42yo 5'7'' 165lbs at October 12, 2009 10:56 AM

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

Comment #160 - Posted by: cavscout_dan at October 12, 2009 10:58 AM

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.

Comment #161 - Posted by: BJS - M/6'0/180 at October 12, 2009 10:59 AM

60KG 21
40kg 15 - 9

No problem whit dips.

Comment #162 - Posted by: Pet.A at October 12, 2009 11:04 AM

as rx'd 13:31

Comment #163 - Posted by: 0tter1 at October 12, 2009 11:06 AM

8:14

Comment #164 - Posted by: albino at October 12, 2009 11:06 AM

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

Comment #165 - Posted by: jc at October 12, 2009 11:09 AM

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

Comment #166 - Posted by: joecam at October 12, 2009 11:10 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#)

Comment #167 - Posted by: J514 at October 12, 2009 11:12 AM

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

Comment #168 - Posted by: annaminh f/35/122/5'4" at October 12, 2009 11:13 AM

95#cleans
regular bar dip
10:21

Comment #169 - Posted by: aaronfit at October 12, 2009 11:18 AM

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

100lb Hang Cleans

9:17

Comment #170 - Posted by: JonS at October 12, 2009 11:27 AM

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!)

Comment #171 - Posted by: Doc Mock at October 12, 2009 11:31 AM

105# PC Elizabeth:

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

PR by 10# and 38s.

Comment #172 - Posted by: Jeff F 37/M/5'10"/172# at October 12, 2009 11:32 AM

#164 joecam

Thanks Joe! Let that be the final word!

Comment #173 - Posted by: Doug from Aurora at October 12, 2009 11:32 AM

m/30/5'8/160

As Rx'd (w/ Squat Cleans)

11:45

Comment #174 - Posted by: Reagan at October 12, 2009 11:33 AM

13:20 - pr by 2 min

ugly cleans today though.

27/m/220/6'4

Comment #175 - Posted by: Ambro at October 12, 2009 11:37 AM

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

Comment #176 - Posted by: Alan at October 12, 2009 11:38 AM

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

Comment #177 - Posted by: Roger king at October 12, 2009 11:41 AM

Standard Monday rest.

Comment #178 - Posted by: bingo at October 12, 2009 11:46 AM

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

Comment #179 - Posted by: Kelly at October 12, 2009 11:46 AM

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 :(

Comment #180 - Posted by: Phoenix F/31/5'7'/226 at October 12, 2009 11:49 AM

7:00 w/ power cleans

Comment #181 - Posted by: Matt at October 12, 2009 11:52 AM

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

Comment #182 - Posted by: Mikaelt at October 12, 2009 12:01 PM

As Rx'd (60kg)

13:53 pr by 1 sec

Comment #183 - Posted by: jpw m/40/6'0"/155 at October 12, 2009 12:02 PM

First time on this as Rx 14:09

Comment #184 - Posted by: Johnny P. at October 12, 2009 12:03 PM

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

Comment #185 - Posted by: Jeremy M/28/6'3''/197 at October 12, 2009 12:08 PM

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

Comment #186 - Posted by: bingell at October 12, 2009 12:08 PM

6.30
USED 95 POUNDS
31,21,21 ON DIPS

Comment #187 - Posted by: OLDDOG at October 12, 2009 12:09 PM

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!!

Comment #188 - Posted by: fat tony 5'3"/150/29 at October 12, 2009 12:11 PM

as rx'd

10:46 (pr)

Comment #189 - Posted by: adam (m/23/5'9"/164) at October 12, 2009 12:15 PM

9:47 Not PR

Comment #190 - Posted by: Krista Colson at October 12, 2009 12:18 PM

m.23.175

Rx'd

10:44


Comment #191 - Posted by: cass - CF Oshawa at October 12, 2009 12:20 PM

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

Comment #192 - Posted by: Eburley at October 12, 2009 12:22 PM

24:49

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

ouch

Comment #193 - Posted by: Cleveland at October 12, 2009 12:23 PM

34/m/175

as rx'd 11:05

Comment #194 - Posted by: ffkwill at October 12, 2009 12:26 PM

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

25:20

Comment #195 - Posted by: Rivs at October 12, 2009 12:26 PM

28 yrs / M / 5"11 / 165 lbs

8:14 = with regular dips

Beat my previous score of 9:54

Comment #196 - Posted by: Doublezero at October 12, 2009 12:27 PM

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.

Comment #197 - Posted by: Kamper/M/45/74"/200 at October 12, 2009 12:30 PM

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!

Comment #198 - Posted by: Eddie at October 12, 2009 12:32 PM

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).

Comment #199 - Posted by: clark at October 12, 2009 12:35 PM

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

Comment #200 - Posted by: Adam (M/23/5'6"/173) at October 12, 2009 12:37 PM

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

Comment #201 - Posted by: dutch at October 12, 2009 12:39 PM

9:18 full squat cleans

Comment #202 - Posted by: Rory Mac at October 12, 2009 12:40 PM

Rx'd
8:41

Comment #203 - Posted by: Josh M/34/74"/195# at October 12, 2009 12:40 PM

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.

Comment #204 - Posted by: Kevin Wood - CrossFit Moncton (28/6'3/185#) at October 12, 2009 12:46 PM

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.

Comment #205 - Posted by: McDade M/37/184/6' at October 12, 2009 12:47 PM

95# time 12:29 working on cleans

Comment #206 - Posted by: Henry M/33/190/6'2"/@ 5280' elevation at October 12, 2009 12:47 PM

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.

Comment #207 - Posted by: bryar25/70"/195 at October 12, 2009 12:49 PM

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

10min42

Comment #208 - Posted by: 11381/29/m/5'7/155 at October 12, 2009 12:50 PM

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]

Comment #209 - Posted by: tim p at October 12, 2009 12:55 PM

As rx'd:

11:33

Comment #210 - Posted by: Shawn B. M/37/5'9"/150 at October 12, 2009 12:56 PM

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

Comment #211 - Posted by: ScottMacArthur at October 12, 2009 12:58 PM

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

m/5'9"/165

Comment #212 - Posted by: bingell at October 12, 2009 12:58 PM

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

Comment #213 - Posted by: Travis H at October 12, 2009 12:59 PM

Rx'd 6:00 (PR)

22/M/6'/165

Comment #214 - Posted by: Anders at October 12, 2009 1:03 PM

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.

Comment #215 - Posted by: eric at October 12, 2009 1:03 PM

60kg squat cleans
five stairs run up to rings

time: 18'37

Comment #216 - Posted by: ccfeldt at October 12, 2009 1:03 PM

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!

Comment #217 - Posted by: mas 52/M/150 at October 12, 2009 1:13 PM

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!

Comment #218 - Posted by: Kristina F/26/5'3"/113 at October 12, 2009 1:18 PM

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

Comment #219 - Posted by: BJ760 at October 12, 2009 1:18 PM

14:39

75# cleans
63,45,27 bench dips

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

working on form, coach/husband was not here today

Comment #220 - Posted by: Ninita at October 12, 2009 1:19 PM

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

Thanks.

Comment #221 - Posted by: B Bowen at October 12, 2009 1:31 PM

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.

Comment #222 - Posted by: Ronnieboy at October 12, 2009 1:36 PM

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.

Comment #223 - Posted by: R.Lee_Seattle at October 12, 2009 1:36 PM

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

Comment #224 - Posted by: KMacKayak at October 12, 2009 1:37 PM

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

Comment #225 - Posted by: Bryan CK M/22/5'10"/140 at October 12, 2009 1:42 PM

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

Comment #226 - Posted by: Glenn Setliff at October 12, 2009 1:43 PM

m/26/5'11''/177

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

Comment #227 - Posted by: ****Trevor Brown**** at October 12, 2009 1:45 PM

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

Comment #228 - Posted by: Glenn Setliff at October 12, 2009 1:46 PM

3:08

Comment #229 - Posted by: FBC at October 12, 2009 1:46 PM

95 lb bar

parallel dips

12:40

Comment #230 - Posted by: Drew at October 12, 2009 1:46 PM

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.

Comment #231 - Posted by: jonE M/37/5'9"/178 at October 12, 2009 1:56 PM

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.

Comment #232 - Posted by: magnus 23/5'8"/155 at October 12, 2009 1:57 PM

Power cleans
Ring Dips
CF W. Chester
8:49

Comment #233 - Posted by: Gonzo M/29/72"/183# at October 12, 2009 1:59 PM

11:04 w/ squat cleans. No PR

Comment #234 - Posted by: Michael McCoy 5'11" 170 lbs. at October 12, 2009 2:04 PM

Glenn-

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

Elizabeth is 45 Cleans and 45 Ring Dips.

Comment #235 - Posted by: Your going to be sore at October 12, 2009 2:05 PM

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!

Comment #236 - Posted by: Ken M/45/5'11"/188 at October 12, 2009 2:11 PM

~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.

Comment #237 - Posted by: BullFrog at October 12, 2009 2:13 PM

19.27

60kg squat cleans
five stairs run up to rings

Comment #238 - Posted by: Jon A at October 12, 2009 2:15 PM

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''

Comment #239 - Posted by: Nick Stanley at October 12, 2009 2:17 PM

CFWU 3x15

as rx: 8:47 PR

Comment #240 - Posted by: jnel at October 12, 2009 2:18 PM

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.

Comment #241 - Posted by: =AK Aaron= 25/a soft 195/5'10" at October 12, 2009 2:32 PM

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!

Comment #242 - Posted by: prinze at October 12, 2009 2:38 PM

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

Comment #243 - Posted by: rgla at October 12, 2009 2:39 PM

9:35 as rx

Comment #244 - Posted by: mike morgan at October 12, 2009 2:49 PM

6:22

Comment #245 - Posted by: Jacinto Rodríguez Piedra at October 12, 2009 2:49 PM

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

27:30

Comment #246 - Posted by: ryan 6'/32/184 at October 12, 2009 3:00 PM

8:22, (105#)

Comment #247 - Posted by: Raph at October 12, 2009 3:02 PM

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.

Comment #248 - Posted by: Eric at October 12, 2009 3:06 PM

m/21/158/69''

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

16:35

ouch

Comment #249 - Posted by: Christian Elwood at October 12, 2009 3:06 PM

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

Comment #250 - Posted by: mike wright at October 12, 2009 3:08 PM

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

Comment #251 - Posted by: Chris McLendon at October 12, 2009 3:09 PM

18.19 as Rx'd

20/m/5'11"/163

Comment #252 - Posted by: Logan S at October 12, 2009 3:12 PM

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

Comment #253 - Posted by: Chris McLendon at October 12, 2009 3:12 PM

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.

Comment #254 - Posted by: Josiah and Julie in 32547 at October 12, 2009 3:21 PM

m/38/76/205

Squat clns scaled to 115#

11:15

Comment #255 - Posted by: Chas at October 12, 2009 3:22 PM

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...

Comment #256 - Posted by: Wes at October 12, 2009 3:25 PM

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

Comment #257 - Posted by: Alisha311 at October 12, 2009 3:31 PM

7:18 Rx'd (Squat Cleans)

Comment #258 - Posted by: Linker at October 12, 2009 3:34 PM

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

Comment #259 - Posted by: Pete In Sun City at October 12, 2009 3:37 PM

m/42/165/6'

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

Comment #260 - Posted by: P&M at October 12, 2009 3:38 PM

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

Comment #261 - Posted by: Sesoku at October 12, 2009 3:39 PM

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.

Comment #262 - Posted by: Alton at October 12, 2009 3:48 PM

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.

Comment #263 - Posted by: Ronnie T at October 12, 2009 3:52 PM

M/22/201
7:14

Comment #264 - Posted by: Cody Bailey at October 12, 2009 3:54 PM

M/42/5'11"/180

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

18:29

Comment #265 - Posted by: nutfam at October 12, 2009 3:59 PM

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.

Comment #266 - Posted by: Kevin C. at October 12, 2009 4:00 PM

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

Comment #267 - Posted by: C_Wood at October 12, 2009 4:01 PM

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.

Comment #268 - Posted by: Glenn Setliff at October 12, 2009 4:02 PM

as rx'd:

20:30

Comment #269 - Posted by: Collin at October 12, 2009 4:09 PM

#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.

Comment #270 - Posted by: C_Wood at October 12, 2009 4:10 PM

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)

Comment #271 - Posted by: Jeremy A. Olive at October 12, 2009 4:14 PM

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.

Comment #272 - Posted by: NUcf m/23/5'7"/155 at October 12, 2009 4:16 PM

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

Comment #273 - Posted by: headhunter at October 12, 2009 4:23 PM

CFWU x 3

scaled to #95
Ring Dips

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

Comment #274 - Posted by: F15E_WSO_M/46/6'/175 at October 12, 2009 4:24 PM

WOD - 12/10/09

"Elizabeth"

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

Time - 11:12min

Comment #275 - Posted by: bales-aus at October 12, 2009 4:28 PM

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.

Comment #276 - Posted by: rjf (Since 07-20-07. WOD no. 612) at October 12, 2009 4:33 PM

As RX'ed
Full Squat Cleans

18:20

12 seconds faster then last time.

Comment #277 - Posted by: tooljunky 28/m/5'10"/175 at October 12, 2009 4:43 PM

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

C: Getting better.

Hoot, Hoot, hoot.

Comment #278 - Posted by: Xfit Rice Owls at October 12, 2009 4:44 PM

27/m/155lbs/5'7

"Elizabeth"
as Rx'd: 13:07

This is a tough one...

Comment #279 - Posted by: Lone Wolf at October 12, 2009 4:49 PM

m/30/5'10/210

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

Comment #280 - Posted by: Chris W. at October 12, 2009 4:49 PM

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

Comment #281 - Posted by: TJF at October 12, 2009 4:51 PM

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.

Comment #282 - Posted by: rjf (Since 07-20-07. WOD no. 612) at October 12, 2009 5:03 PM

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.

Comment #283 - Posted by: Worm29 M/36/5'11"/200 at October 12, 2009 5:07 PM

as rx'd
10:25

Comment #284 - Posted by: bart -m/20/5'9"/155 at October 12, 2009 5:07 PM

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.

Comment #285 - Posted by: justinrocks M/35/169/6'1" at October 12, 2009 5:08 PM

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

Comment #286 - Posted by: controlfreak at October 12, 2009 5:11 PM

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

Comment #287 - Posted by: Julie D F32/115 at October 12, 2009 5:16 PM

m/41/155

13:52

115# Cleans

Comment #288 - Posted by: Brian at October 12, 2009 5:18 PM

as rx'd

5:59

almost 1 minute better than last time!!

Comment #289 - Posted by: troy at October 12, 2009 5:21 PM

m/29/5'8"/193

15:19
65#
Dips

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

Comment #290 - Posted by: Wildcats4Life at October 12, 2009 5:22 PM

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

Comment #291 - Posted by: Herm at October 12, 2009 5:30 PM

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.

Comment #292 - Posted by: Kevin Wood - CrossFit Moncton (28/6'3/185#) at October 12, 2009 5:37 PM

as rx'd 16:45

Comment #293 - Posted by: Wes at October 12, 2009 5:41 PM

14:44 as Rx'd
17:22 previously

Comment #294 - Posted by: Travis W at October 12, 2009 5:42 PM

sub'd standard dips

10:10
minute slower than PR :(

Comment #295 - Posted by: stojo at October 12, 2009 5:46 PM

SUB 95# clean
SUB 3x bdi (t)

12:22
previous 12:51

Comment #296 - Posted by: Ticotexas M/40/69/150 at October 12, 2009 5:51 PM

Rx'd

4:46 pr

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

Comment #297 - Posted by: amped 35/M/190/6' at October 12, 2009 5:53 PM

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

10:25

Comment #298 - Posted by: jill 31/122/5'4 at October 12, 2009 6:07 PM

did full squat cleans from the floor

Comment #299 - Posted by: jill 31/122/5'4 at October 12, 2009 6:09 PM

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

Comment #300 - Posted by: John24/5'7/166# at October 12, 2009 6:15 PM

m/49/5'8"/180

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

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

Comment #301 - Posted by: Larry at October 12, 2009 6:18 PM

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.

Comment #302 - Posted by: Alfie at October 12, 2009 6:20 PM

As Rx'd with Full Squat Cleans

11:22

Comment #303 - Posted by: Kenno at October 12, 2009 6:20 PM

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

Comment #304 - Posted by: jcarr at October 12, 2009 6:30 PM

m/32/5'9"/170

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

Comment #305 - Posted by: elliott at October 12, 2009 6:35 PM

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#

Comment #306 - Posted by: tim p at October 12, 2009 6:43 PM

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

21 reps of 135 clean 21 ring dips 5:05

Comment #307 - Posted by: jshep 24/6'1/210 at October 12, 2009 6:46 PM

12:16 minute and a half improvement

Comment #308 - Posted by: Ian Wheelis at October 12, 2009 6:54 PM

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)

Comment #309 - Posted by: Mark & Theresa at October 12, 2009 6:57 PM

31/m/5'10"/210

as rx'd

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

Comment #310 - Posted by: D Craig at October 12, 2009 6:58 PM

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)

Comment #311 - Posted by: Chad Bakken at October 12, 2009 7:02 PM

As Rx'd 9:52

Comment #312 - Posted by: Tim H. 23/5'10"/170 at October 12, 2009 7:08 PM

wu: Gerkin, 50 du's

16:21 (16:20 last time)

slow

Comment #313 - Posted by: DOPP at October 12, 2009 7:20 PM

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.

Comment #314 - Posted by: Matthew 23/6'2.5"/219 at October 12, 2009 7:21 PM

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

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

Comment #315 - Posted by: Karl at October 12, 2009 7:21 PM

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

Comment #316 - Posted by: Benny at October 12, 2009 7:29 PM

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.

Comment #317 - Posted by: Daniel NYC at October 12, 2009 7:31 PM

9:10 as Rx'd. Boooo

Comment #318 - Posted by: JSully MFD at October 12, 2009 7:31 PM

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.

Comment #319 - Posted by: Cash Reynolds at October 12, 2009 7:35 PM

M/6'1''/194

subbed power hang cleans and bar dips 3:1

time 7:59

Comment #320 - Posted by: Jeff in Phoenix at October 12, 2009 7:39 PM

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.

Comment #321 - Posted by: Paul_C m/39/6'/175 at October 12, 2009 7:40 PM

CFWU

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

16:55

Comment #322 - Posted by: KaziK m/25/5'10/170 at October 12, 2009 7:49 PM

Cfwu x 3 no arms

Pack today

8:45

Comment #323 - Posted by: Ted c at October 12, 2009 7:56 PM

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.

Comment #324 - Posted by: Ron at October 12, 2009 8:03 PM

scaled down a bit legs are sore.

95lb clean and bar dips

4:46

Comment #325 - Posted by: nickPFD at October 12, 2009 8:04 PM

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.

Comment #326 - Posted by: Latham Fell M/29 at October 12, 2009 8:07 PM

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

Comment #327 - Posted by: Alan M/19/65"/140 at October 12, 2009 8:09 PM

11:42 (PR) Sub 105 lbs

Comment #328 - Posted by: Hari at October 12, 2009 8:11 PM

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

Comment #329 - Posted by: rebar [m/50y/70"/10st12 at October 12, 2009 8:12 PM

“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

Comment #330 - Posted by: fixwngmech at October 12, 2009 8:12 PM

Back squat
240 x 15

‘Fran’

3:31

Comment #331 - Posted by: Jeff at October 12, 2009 8:26 PM

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

Comment #332 - Posted by: Mark Kennedy at October 12, 2009 8:27 PM

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!

Comment #333 - Posted by: Spanky at October 12, 2009 8:28 PM

14:51 as Rxd

Comment #334 - Posted by: Drake at October 12, 2009 8:34 PM

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

Comment #335 - Posted by: Daniel Krull AKA "Franiel" at October 12, 2009 8:35 PM

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

Comment #336 - Posted by: Lemmy m/33/6'2/180 at October 12, 2009 8:36 PM

11.00 even
power cleans
ring dips

Comment #337 - Posted by: Kyle A. at October 12, 2009 8:56 PM

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

Comment #338 - Posted by: Brian Panther_CrossFit at October 12, 2009 8:57 PM

rx'd

7:29

PR by 39 sec

Comment #339 - Posted by: Rookie at October 12, 2009 9:00 PM

38/m/5'11/165

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

Comment #340 - Posted by: epicurious at October 12, 2009 9:14 PM

M/25/154#/5'7"

BWU x 1

As Rx'd

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

Comment #341 - Posted by: Ransom at October 12, 2009 9:26 PM

m/19/6'1"/172

subbed three bar dips for one ring dip.

15:02

Comment #342 - Posted by: ericthered at October 12, 2009 9:37 PM

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

Comment #343 - Posted by: humberto at October 12, 2009 9:38 PM

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

Comment #344 - Posted by: FrankyTyler at October 12, 2009 9:46 PM

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

Comment #345 - Posted by: W.D. at October 12, 2009 9:54 PM

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...

Comment #346 - Posted by: Podster at October 12, 2009 10:19 PM

#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....

Comment #347 - Posted by: Spanky at October 12, 2009 10:40 PM

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

still trying to get used to cleans

Comment #348 - Posted by: Matt at October 12, 2009 10:56 PM

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.

Comment #349 - Posted by: pz at October 12, 2009 11:06 PM

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...

Comment #350 - Posted by: Podster at October 13, 2009 12:09 AM

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

Comment #351 - Posted by: Optimistic Dan at October 13, 2009 1:35 AM

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

Comment #352 - Posted by: Dan in West Chester, PA at October 13, 2009 1:45 AM

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

Comment #353 - Posted by: Dan at October 13, 2009 3:18 AM

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

Comment #354 - Posted by: JJ at October 13, 2009 3:55 AM

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!!!

Comment #355 - Posted by: BlackCatX-Fit at October 13, 2009 4:01 AM

21-15-9
65lb HPC
Bar dips

6:34

Comment #356 - Posted by: Jason Spradlin at October 13, 2009 4:17 AM

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

8:05(PR 10:35 last)

Comment #357 - Posted by: Bells M/36/6'1"/195 at October 13, 2009 4:23 AM

11:58

Comment #358 - Posted by: TomO/43/M/200 at October 13, 2009 4:29 AM

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

Comment #359 - Posted by: Mike in Japan - M/27/71"/170 at October 13, 2009 4:39 AM

scaled to 105#

16:55

Comment #360 - Posted by: bsw at October 13, 2009 4:41 AM

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

Comment #361 - Posted by: steve o'b at October 13, 2009 4:42 AM

Squat Cleans
8:19

Comment #362 - Posted by: joecam 35/M/186 at October 13, 2009 4:45 AM

Rx'd, 13:32 (PR)

Previous, 18:15 with bar dips

Comment #363 - Posted by: J_Ski m/38/601/190 at October 13, 2009 5:18 AM

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

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

Comment #364 - Posted by: chinchens1 at October 13, 2009 5:33 AM

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.

Comment #365 - Posted by: Joshua Bryce Crile at October 13, 2009 5:35 AM

95 lbs cleans, bar dips between two trash cans.

10:46.

Gotta get some rings.

Comment #366 - Posted by: brett_from_wylie at October 13, 2009 5:38 AM

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...

Comment #367 - Posted by: jpatrick at October 13, 2009 5:39 AM

m/31/6/200

10:00 w/o squat in clean

about 20 sec off PR

Comment #368 - Posted by: Andy A at October 13, 2009 5:40 AM

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

Comment #369 - Posted by: 42elysium at October 13, 2009 5:59 AM

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

Comment #370 - Posted by: gregorioz at October 13, 2009 6:12 AM

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

Comment #371 - Posted by: J. Galt at October 13, 2009 6:14 AM

M/20/6'1"/200

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

Comment #372 - Posted by: Meat at October 13, 2009 6:14 AM

115# power cleans / ring dips
11:03

Comment #373 - Posted by: Jon E at October 13, 2009 6:22 AM

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.

Comment #374 - Posted by: AndersI at October 13, 2009 6:43 AM

7:55

21/m/157/5'8

Comment #375 - Posted by: Clack_Attack at October 13, 2009 6:51 AM

9:34
w/subs:

60# hang power clean
2x bench/chair dips

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

Comment #376 - Posted by: bertS at October 13, 2009 7:03 AM

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

Comment #377 - Posted by: dk at October 13, 2009 7:31 AM

16:16
Cleans @85 lbs

Comment #378 - Posted by: Valery in Seattle F/25/115/5'3" at October 13, 2009 7:35 AM

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

Comment #379 - Posted by: Burko at October 13, 2009 7:41 AM

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.

Comment #380 - Posted by: FB at October 13, 2009 7:50 AM

10:10

Comment #381 - Posted by: sbutterfield at October 13, 2009 7:51 AM

subbed 3x normal dips for ring dips - power cleans

25:02

Comment #382 - Posted by: JACK1510 at October 13, 2009 7:56 AM

m/45/165
subbed 115 for squats

14:10 (PR by 20 secs)

Comment #383 - Posted by: panger at October 13, 2009 8:15 AM

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...

Comment #384 - Posted by: denob at October 13, 2009 8:38 AM

33/m/165

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

Comment #385 - Posted by: Karim saoud at October 13, 2009 8:51 AM

23/M/5'9"/160

8:59

AS RX'D, FULL SQUAT CLEANS

Comment #386 - Posted by: s.cooper at October 13, 2009 8:57 AM

m/31/152

sub'd 3 regular dips for every 1 ring dip

13:43

Comment #387 - Posted by: Jensen at October 13, 2009 9:00 AM

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

Comment #388 - Posted by: radixhound at October 13, 2009 9:41 AM

m/46/175
Rx'd 10:53

Comment #389 - Posted by: Troy at October 13, 2009 9:44 AM

"Elizabeth" 6:40 as rx

Comment #390 - Posted by: dan colson at October 13, 2009 9:45 AM

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

27:10

Comment #391 - Posted by: Matt Gilson at October 13, 2009 9:59 AM

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

Comment #392 - Posted by: gary martins at October 13, 2009 10:10 AM

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

Comment #393 - Posted by: Jad at October 13, 2009 10:12 AM

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!

Comment #394 - Posted by: Broadwater at October 13, 2009 10:28 AM

30/m/67kg

Elizabeth with power cleans 9.27PR by a country mile.

Comment #395 - Posted by: Gerard at October 13, 2009 10:29 AM

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

Comment #396 - Posted by: David Knutzen at October 13, 2009 10:30 AM

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

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

Comment #397 - Posted by: blackrockboy at October 13, 2009 10:36 AM

first time for elizabeth!
14:01

Comment #398 - Posted by: wyatt22 at October 13, 2009 10:45 AM

11:16..

Comment #399 - Posted by: Steeliekid 41 175 67" at October 13, 2009 10:54 AM

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.

Comment #400 - Posted by: mtvet 44/6'/215/m at October 13, 2009 10:57 AM

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.

Comment #401 - Posted by: james scott at October 13, 2009 11:06 AM

As Rx'd 11:01 PR

Comment #402 - Posted by: Jette 40/M/5'11"/175 at October 13, 2009 11:07 AM

Power Cleans
Ring Dips

5:46

PR w/Cleans: 9:18

Comment #403 - Posted by: tjo at October 13, 2009 11:15 AM

M/6'2"/33/265

Scaled to 95 lb. clean / weight assist dips.

14:00

Comment #404 - Posted by: bradp at October 13, 2009 11:37 AM

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

Comment #405 - Posted by: colton at October 13, 2009 11:41 AM

subbed 90lb clean

sub 3 dips for ring dip

Comment #406 - Posted by: Joe K M/22/6'0"/180 at October 13, 2009 12:03 PM

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

Comment #407 - Posted by: Esven at October 13, 2009 12:05 PM

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

4:55

Comment #408 - Posted by: Susan B at October 13, 2009 12:36 PM

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

9:45...PR

hurting....bad

m/24/205/6'3''

Comment #409 - Posted by: soulsurfer at October 13, 2009 12:48 PM

subbed bar dips for rings 3:1

pete - 21:30
wiggles - 20:50

the 135 dips killed our times

Comment #410 - Posted by: pp 29/71"/215 at October 13, 2009 1:20 PM

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

Comment #411 - Posted by: Shannon Carr at October 13, 2009 1:41 PM

Rx'd
10:35

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

Comment #412 - Posted by: Herb Cody at October 13, 2009 1:56 PM

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

Comment #413 - Posted by: Doug at October 13, 2009 2:24 PM

21:28

105# cleans
2:1 bar dips

Comment #414 - Posted by: Matthew at October 13, 2009 2:38 PM

Scaled cleans to:

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

10:55

Comment #415 - Posted by: Solway at October 13, 2009 2:42 PM

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

Comment #416 - Posted by: Marty at October 13, 2009 2:50 PM

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 !!

Comment #417 - Posted by: todd j at October 13, 2009 3:10 PM

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

Comment #418 - Posted by: side at October 13, 2009 3:16 PM

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

Comment #419 - Posted by: Trent at October 13, 2009 3:21 PM

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

Comment #420 - Posted by: pelch at October 13, 2009 3:22 PM

21:40

Comment #421 - Posted by: JerryM M/38/245/6'2 at October 13, 2009 3:24 PM

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.

Comment #422 - Posted by: liggy at October 13, 2009 3:32 PM

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

Comment #423 - Posted by: liggy at October 13, 2009 3:34 PM

27/m/155

10:26 at 115lbs

Pretty good, getting back into it!

Comment #424 - Posted by: JeremyR at October 13, 2009 3:43 PM

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

Comment #425 - Posted by: waderpro at October 13, 2009 3:47 PM

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

Comment #426 - Posted by: Pete - Decatur, Ga at October 13, 2009 4:34 PM

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

Comment #427 - Posted by: PT at October 13, 2009 4:51 PM

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

Comment #428 - Posted by: brian p at October 13, 2009 4:54 PM

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

Comment #429 - Posted by: dyagg at October 13, 2009 5:09 PM

M/32/144lbs/5'5"

Squat cleans
11:56

Comment #430 - Posted by: Brandon Burritt at October 13, 2009 5:21 PM

Full Cleans @ 115

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

Comment #431 - Posted by: Seader at October 13, 2009 5:39 PM

Elizabeth

21-15-9
Squat Cleans
Ring Dips

16:06

Brutally awesome workout!

Comment #432 - Posted by: rob_AF M/21/6'4''/200 at October 13, 2009 5:42 PM

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

Brutally awesome workout!

Comment #433 - Posted by: rob_AF M/20/6'4''/200 at October 13, 2009 5:43 PM

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

17:41 (:21 off PR)

Comment #434 - Posted by: peejay2 at October 13, 2009 5:44 PM

25/m/200

subbed 110lb sandbag squat clean

18:45

sandbags killed my time, but great workout

Comment #435 - Posted by: Dave at October 13, 2009 6:13 PM

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

Total Time - 16:30

Comment #436 - Posted by: GW at October 13, 2009 6:15 PM

7.53 pr

Did some squat work before. Light but good form

100 sits/lifts unbroken

Comment #437 - Posted by: Rosie in Atl at October 13, 2009 6:19 PM

CRUSHED previous time!!

8:14

finished up with some triceps work

Comment #438 - Posted by: DNICE 34/M/175 at October 13, 2009 6:22 PM

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.

Comment #439 - Posted by: Colin Buchan/M/5'6"/36/210 at October 13, 2009 6:25 PM

23.58

Comment #440 - Posted by: Wade at October 13, 2009 6:30 PM

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

Comment #441 - Posted by: Matt Burritt at October 13, 2009 6:41 PM

As rx'd w/ full squat cleans

9:35

Comment #442 - Posted by: CMG 31, 5'10'', 195 at October 13, 2009 6:50 PM

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

Comment #443 - Posted by: EJ at October 13, 2009 7:28 PM

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

In all, 15:46.

Comment #444 - Posted by: Steph M/34/5'6"/147 at October 13, 2009 7:30 PM

M 185/60"
Rx'd 9:45

Comment #445 - Posted by: Kade at October 13, 2009 7:35 PM

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

Comment #446 - Posted by: Xman at October 13, 2009 7:45 PM

m36/5'8"/175

as rx'd 7:28

Comment #447 - Posted by: c-loc at October 13, 2009 7:49 PM

M/24/153 GregAwu

As rx'd - 12:18

Comment #448 - Posted by: Y. Zhou at October 13, 2009 7:53 PM

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

Comment #449 - Posted by: Sean M/180/5'11"/23 at October 13, 2009 8:19 PM

As rx'd - 23:00

Comment #450 - Posted by: Sean M/180/5'11"/23 at October 13, 2009 8:20 PM

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

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

Comment #451 - Posted by: jmcneal at October 13, 2009 8:25 PM

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

Comment #452 - Posted by: nick at October 13, 2009 8:27 PM

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

Comment #453 - Posted by: Dre at October 13, 2009 8:39 PM

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).

Comment #454 - Posted by: Clinton Canaday - 23/6'3"/210 at October 13, 2009 8:49 PM

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!

Comment #455 - Posted by: jon h M/47/145 at October 13, 2009 8:56 PM

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.

Comment #456 - Posted by: Alex/M/24/6'3"/181/Chicago at October 13, 2009 9:43 PM

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

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

Both done with power cleans and bar dips.

Comment #457 - Posted by: neo0one at October 13, 2009 10:07 PM

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

Comment #458 - Posted by: Peter at October 14, 2009 12:16 AM

6:53 (power cleans)

Comment #459 - Posted by: Garnell at October 14, 2009 12:22 AM

Emile

28/80kg/6'2

As RXD

25:58

Comment #460 - Posted by: emile at October 14, 2009 1:22 AM

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

Comment #461 - Posted by: Ajax at October 14, 2009 2:03 AM

m/27/200

8:32

Comment #462 - Posted by: Brent in Naples at October 14, 2009 3:41 AM

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

Comment #463 - Posted by: westxun at October 14, 2009 4:30 AM

sub'd 21-15-9 reps

27.5# cleans
Tricep press 60#

5:09

Comment #464 - Posted by: Bells 36/6"1"/197 at October 14, 2009 5:02 AM

sub'd 21-15-9 reps

27.5# cleans
tricep press @ 60#

5:24

Comment #465 - Posted by: Margaret C at October 14, 2009 5:07 AM

sub'd 21-15-9 reps

27.5# cleans
tricep press @ 60#

5:26

Comment #466 - Posted by: Teri S at October 14, 2009 5:08 AM

M/27/200

7:50

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

Dips regular on bars
x63, x45, x27

Comment #467 - Posted by: Matt at October 14, 2009 5:14 AM

M/36/5'10"/182

Warm-up x 10 reps

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

12:07

Comment #468 - Posted by: Lemur at October 14, 2009 6:11 AM

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.

Comment #469 - Posted by: blutke at October 14, 2009 6:25 AM

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.

Comment #470 - Posted by: Bphantom at October 14, 2009 7:02 AM

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

Comment #471 - Posted by: sbutterfield at October 14, 2009 7:06 AM

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.

Comment #472 - Posted by: Archer6479 at October 14, 2009 7:34 AM

16:36
Worked out alone.

Comment #473 - Posted by: brad/36yom/5'9"/180lbs at October 14, 2009 7:35 AM

as rx'
full squat cleans
14:52

couldn't get a rhythm with the cleans

Comment #474 - Posted by: s2 at October 14, 2009 8:19 AM

21-15-9

135# Cleans
Ring Dips

time - 8:48 (Rx)

Comment #475 - Posted by: Ricardo at October 14, 2009 8:34 AM

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

Comment #476 - Posted by: luna at October 14, 2009 8:47 AM

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

Comment #477 - Posted by: Jay at October 14, 2009 9:47 AM

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

Comment #478 - Posted by: symanietz at October 14, 2009 10:14 AM

7:42
cheater ring dips

Comment #479 - Posted by: Torre Vickers at October 14, 2009 10:33 AM

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.

Comment #480 - Posted by: CME f/30/5'6/165 at October 14, 2009 10:41 AM

115# cleans
bar dips

10 minutes

tried to do 135# but couldn't handle it

Comment #481 - Posted by: Shomberg M/19/56"/145 at October 14, 2009 11:39 AM

I'm really behind.

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

7:36

Comment #482 - Posted by: Jay [22/5'6"/160] at October 14, 2009 11:45 AM

as rx'd except bar dips x2

17 minutes

Comment #483 - Posted by: jonfaiella at October 14, 2009 1:12 PM

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

Comment #484 - Posted by: B Miller at October 14, 2009 1:19 PM

39m/6/190

9:56 pr (squat cleans)

Comment #485 - Posted by: #42 MARQ - CrossFit Bucks at October 14, 2009 2:33 PM

39M/6/190

9:56 PR (squat cleans)

Comment #486 - Posted by: #42 MARQ - CrossFit Bucks at October 14, 2009 2:34 PM

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

4:59

Comment #487 - Posted by: Tom D at October 14, 2009 2:41 PM

10:31 rx'd

Comment #488 - Posted by: BSharp 23m/5'8"/185 at October 14, 2009 2:52 PM

11:10

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

Comment #489 - Posted by: tyler 29/m/200 at October 14, 2009 2:57 PM

Jeff @ home
6:53

Charity
95#
7:53

Comment #490 - Posted by: Jeff & Charity @ CFSnohomish at October 14, 2009 3:07 PM

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.

Comment #491 - Posted by: Gabe T./GT @ CFEP at October 14, 2009 3:12 PM

115#
3:1 dips

7:25

Do rx # next time

Comment #492 - Posted by: KOA2 at October 14, 2009 3:42 PM

31/M/190

as rx'd - 7:56 (PR)

Comment #493 - Posted by: john g at October 14, 2009 3:43 PM

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.

Comment #494 - Posted by: Matt A at October 14, 2009 3:47 PM

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.

Comment #495 - Posted by: Matt A at October 14, 2009 3:48 PM

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.

Comment #496 - Posted by: Matt A at October 14, 2009 3:49 PM

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.

Comment #497 - Posted by: Chris O m/28/175 at October 14, 2009 4:39 PM

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)

Comment #498 - Posted by: B. Rhaly at October 14, 2009 4:55 PM

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

Comment #499 - Posted by: Majid_Ninja at October 14, 2009 4:58 PM

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)

Comment #500 - Posted by: bingo at October 14, 2009 4:59 PM

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

Not timed

Comment #501 - Posted by: ehayes at October 14, 2009 5:19 PM


power cleans 1/1 reg dips to rings

4:21 PR

Comment #502 - Posted by: Kevin McClellan 48/M/195 at October 14, 2009 5:41 PM

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.

Comment #503 - Posted by: Ryan M. at October 14, 2009 5:54 PM

As Rx'd
25:42

Comment #504 - Posted by: Mike2323 at October 14, 2009 6:53 PM

25:44

Comment #505 - Posted by: bookworm at October 14, 2009 7:40 PM

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

FOCUS ON FORM

Comment #506 - Posted by: jswan919 at October 14, 2009 7:49 PM

As Rx'd:

11:30

Comment #507 - Posted by: Eric Gohl/21/5'10"/165 at October 14, 2009 7:51 PM

135lbs power cleans
42-30-18 bar dips

25:19

Comment #508 - Posted by: DKL at October 14, 2009 7:54 PM

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

Comment #509 - Posted by: Benny1 M/40/74"/220 at October 14, 2009 8:00 PM

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

time: 16:08

Comment #510 - Posted by: TP at October 14, 2009 8:04 PM

PR 3:44 with hang cleans and ring dips

Comment #511 - Posted by: matt - 20/6'3/203 - WA at October 14, 2009 8:40 PM

8:43.87 with 2 X bar dips

Comment #512 - Posted by: Jose Riesco III at October 14, 2009 8:46 PM

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!

Comment #513 - Posted by: Sean (M/26/81kg-183?lbs) at October 15, 2009 12:18 AM

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

Comment #514 - Posted by: Adam M.216/5.9/24 at October 15, 2009 4:19 AM

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

Comment #515 - Posted by: Eamon at October 15, 2009 4:44 AM

Dips: 50-15-9

15 mins

Comment #516 - Posted by: dsm19 M/30/6'0/215 at October 15, 2009 4:50 AM

As Rx'd

9:54

Comment #517 - Posted by: AB at October 15, 2009 4:51 AM

as rx'd 13:32

Comment #518 - Posted by: marty c m/46/6'/235 at October 15, 2009 5:06 AM

21-15-9

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

19:49

Comment #519 - Posted by: cbecker at October 15, 2009 5:56 AM

M/40/197/6'

As rx'ed
19:45

Comment #520 - Posted by: Rbyrn@Crossfit Myrtle Beach at October 15, 2009 6:01 AM

As rx'ed

16:20

Comment #521 - Posted by: Gremnatious M/29/180/6'1/North Carolina at October 15, 2009 6:25 AM

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

Comment #522 - Posted by: johnathon in seattle 28/5'8/158 at October 15, 2009 7:21 AM

24/M/73'/176

5 sets of 9

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

9:15

Comment #523 - Posted by: Sam V at October 15, 2009 7:53 AM

As Rx'd 8:43

37/5'8"/200

Comment #524 - Posted by: Juggernaut at October 15, 2009 9:12 AM

12:18 as rx'd PR

Comment #525 - Posted by: Mfgilbert at October 15, 2009 10:04 AM

M/26/5'7"/180

As Rx'd 6:20

PR by 33 secs!!!!

Comment #526 - Posted by: Brandon Mericle at October 15, 2009 10:06 AM

Elizabeth:

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

6:30

Comment #527 - Posted by: Ron M/34/5'11"/165 at October 15, 2009 11:22 AM

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.

Comment #528 - Posted by: Brock Wilson at October 15, 2009 12:04 PM

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.

Comment #529 - Posted by: Shane/30/6'/182 at October 15, 2009 12:39 PM

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??

Comment #530 - Posted by: Phoenix "On WOD Delay" at October 15, 2009 1:07 PM

~10m

not impressive...

Comment #531 - Posted by: Tim T at October 15, 2009 1:31 PM

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

Comment #532 - Posted by: Josiah and Julie in 32547 at October 15, 2009 4:16 PM

As rx'd 9:34

Comment #533 - Posted by: PatS at October 15, 2009 4:43 PM

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!!!!

Comment #534 - Posted by: Bama Jim - M/41/6'4"/207 at October 15, 2009 5:45 PM

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!

Comment #535 - Posted by: Allan at October 15, 2009 7:01 PM

as rxd 7:00

Comment #536 - Posted by: Chewuch Jeff 36/5'9"/190 at October 15, 2009 7:19 PM

11:38

Comment #537 - Posted by: mwf at October 15, 2009 7:21 PM

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

Comment #538 - Posted by: WSU Crossfitters at October 15, 2009 7:30 PM

M/25/5'9"/195

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

~ 33 min

Comment #539 - Posted by: AST at October 15, 2009 8:14 PM

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

Comment #540 - Posted by: Allen in IA 34/6'1"/181 at October 15, 2009 8:32 PM

24'30" as rx'd.

Comment #541 - Posted by: James GS at October 16, 2009 2:17 AM

s rx'd 20:35

Comment #542 - Posted by: jeff gebbie at October 16, 2009 6:50 AM

13:00 subbed reg dips 3:1

Comment #543 - Posted by: the polish rifle 25m/5'8/160 at October 16, 2009 7:01 AM

m/40/169/5'9"

As rx'd:

10:50

Comment #544 - Posted by: Richie D. at October 16, 2009 7:03 AM

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

Comment #545 - Posted by: Dinzy at October 16, 2009 10:55 AM

M/48/6'/184

8:20

Comment #546 - Posted by: Richard at October 16, 2009 1:59 PM

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.

Comment #547 - Posted by: Erik 28/M/76.5"/200 at October 16, 2009 3:38 PM

16:48

Comment #548 - Posted by: jb305 at October 16, 2009 3:39 PM

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.

Comment #549 - Posted by: Pedro Barrera,Scotland at October 17, 2009 3:54 AM

First time doing Eliz Rx'd
14:41

Comment #550 - Posted by: Mattie at October 17, 2009 6:22 AM

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

Comment #551 - Posted by: twiki2 at October 17, 2009 11:32 AM

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.

Comment #552 - Posted by: scubasteve 37 170 at October 17, 2009 12:33 PM

forgot to say cleans from the floor

Comment #553 - Posted by: scubasteve at October 17, 2009 12:34 PM

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

Comment #554 - Posted by: cja at October 17, 2009 3:33 PM

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.

Comment #555 - Posted by: john20_arkansas at October 17, 2009 5:49 PM

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

Comment #556 - Posted by: jeremy griffethtalley at October 18, 2009 9:25 AM

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

Comment #557 - Posted by: EricB in IL at October 18, 2009 9:44 AM

8:22

sub'd pull ups and push ups for ring dips

Comment #558 - Posted by: mulcahy at October 18, 2009 7:12 PM

As Rx'ed.
First time with this WOD.

7:56

Comment #559 - Posted by: Miyagi 29/m/168# at October 18, 2009 7:32 PM

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.

Comment #560 - Posted by: Anton at October 18, 2009 8:19 PM

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

Comment #561 - Posted by: JT at October 18, 2009 11:13 PM

27 min
ring dips assisted

Comment #562 - Posted by: Szilárd at October 18, 2009 11:25 PM

23.m.136.65"

as rx'd
9:01(PR)

Last Time/PR:
10:19

Comment #563 - Posted by: Francis Vu Nguyen at October 19, 2009 12:08 AM

m/ 27/ 205/ 74"

As rx'd: 12:24

Comment #564 - Posted by: Jimmy at October 19, 2009 4:26 AM

15 mins

Subbed the clean to 110pounds :S.

Comment #565 - Posted by: Chort at October 19, 2009 5:06 AM

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

09:56mins

Comment #566 - Posted by: BarryT at October 19, 2009 6:29 AM

CrossFit Warmup then

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

14:50

Comment #567 - Posted by: Karsk (56 M 5'9" 185lbs) at October 19, 2009 9:27 AM

15:44

fore-arms!!!!

Comment #568 - Posted by: Jonathan Paulson at October 19, 2009 10:52 AM

modified and scaled

used 115# and reg dips

13:46

Comment #569 - Posted by: TJ/220/42 at October 19, 2009 12:02 PM

subbed 115 lbs for the cleans
16:55

Comment #570 - Posted by: benji at October 19, 2009 3:42 PM

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

Comment #571 - Posted by: bill/50/213/6' at October 19, 2009 5:33 PM

as rx'd:

14.59

Comment #572 - Posted by: Zeb G at October 20, 2009 5:53 AM

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

Comment #573 - Posted by: Ryan Hannemann at October 20, 2009 9:52 AM

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.

Comment #574 - Posted by: Vaughn at October 20, 2009 4:04 PM

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

Comment #575 - Posted by: RB at October 20, 2009 5:41 PM

Did 125lbs for cleans
8:34.03

Comment #576 - Posted by: Go at October 20, 2009 8:04 PM

[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.

Comment #577 - Posted by: mvh [M/30/170/5'10"] at October 21, 2009 3:40 AM

M/28/208

12'16 (early, no food)

last time 9'40 was PR.

Comment #578 - Posted by: Caleb at October 21, 2009 3:50 AM

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

Comment #579 - Posted by: Josh R at October 21, 2009 6:46 AM

39:05 As RX'd

Comment #580 - Posted by: David Simcox-M-32-5'8-165 at October 21, 2009 9:15 AM

25/F/125/5'4

As rx'd 19:34

Comment #581 - Posted by: K. at October 21, 2009 9:21 AM

9:05

Comment #582 - Posted by: morisong at October 21, 2009 9:26 AM

9:40 regular dips 21-15-9

Comment #583 - Posted by: Nainoa at October 21, 2009 2:18 PM

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.

Comment #584 - Posted by: Augustus at October 21, 2009 2:33 PM

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

Comment #585 - Posted by: Mad Max at October 21, 2009 4:24 PM

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

Comment #586 - Posted by: jrm at October 21, 2009 6:35 PM

"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

Comment #587 - Posted by: Louis Herrera 50 70" 178 at October 21, 2009 9:20 PM

19:00

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

Comment #588 - Posted by: TZ at October 21, 2009 10:51 PM

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

Comment #589 - Posted by: Speedster at October 22, 2009 10:02 AM

34 year old male, 199 lbs

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

Comment #590 - Posted by: kgw at October 22, 2009 11:33 AM

as rx'd 14.53

Comment #591 - Posted by: spatterson at October 22, 2009 5:42 PM

F/26/5'7/135

14:37 as Rx'd

Comment #592 - Posted by: tarasa b grand cayman at October 22, 2009 6:03 PM

f/26/145/5'3"

Rx

16:28

Comment #593 - Posted by: Brett at October 22, 2009 11:03 PM

3:59
45# hang power cleans

Comment #594 - Posted by: dcyn at October 23, 2009 11:37 AM

as rx'd

15' 45''

Comment #595 - Posted by: Davidson From Italy at October 23, 2009 1:50 PM

m/29/5'9"/159

subbed 3:1 bar dips

44:30

Comment #596 - Posted by: ceaver at October 23, 2009 8:49 PM

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

Comment #597 - Posted by: AlexR at October 24, 2009 9:10 AM

10:15

Comment #598 - Posted by: nsb at October 25, 2009 7:12 PM

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.

Comment #599 - Posted by: Lee at October 26, 2009 10:46 AM

M/35/5'6"/155

8:04

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

Comment #600 - Posted by: shanon humphrey at October 26, 2009 6:25 PM

M/35/5'6"/155

8:04

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

Comment #601 - Posted by: Rocky Humphrey at October 26, 2009 6:25 PM

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

Comment #602 - Posted by: shanon humphrey at October 26, 2009 6:30 PM

29/m/185

used 115# and bar dips: 8:53

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

Comment #603 - Posted by: MoGreene at October 27, 2009 3:47 PM

10:10 (full squat cleans)

Comment #604 - Posted by: TROY at October 31, 2009 7:52 AM

As Rx'd 8.13 PR

Comment #605 - Posted by: FTS at October 31, 2009 2:20 PM

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)

Comment #606 - Posted by: bcb373 at November 2, 2009 12:07 PM

24:34 as rx'd

Comment #607 - Posted by: Darkstar at November 3, 2009 9:03 PM

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

Comment #608 - Posted by: Meyer at November 4, 2009 4:47 AM

CFWU x 3

#95Thruster
Ring dips

21-15-9

18:22

Comment #609 - Posted by: F15E_WSO/47/6'/175 at November 4, 2009 1:12 PM

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

Comment #610 - Posted by: Mike Honcho M/31/5'10"/170 at November 5, 2009 2:34 PM

M/31/5'9"/152

As rx'd. Full squat cleans.

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

Comment #611 - Posted by: Antun Karlovac at November 6, 2009 6:28 PM

45/m/165

As Rx
9:46

struggling with high rep cleans, no PR in two years

Comment #612 - Posted by: moglee at November 11, 2009 7:54 PM

subbed 115lbs full squat cleans 15:55

Comment #613 - Posted by: wlaws284 at November 11, 2009 9:01 PM

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

Comment #614 - Posted by: ac at November 19, 2009 7:06 PM

15:38

(PR is 12:22)

Comment #615 - Posted by: Manchild at March 16, 2010 11:14 AM

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

Comment #616 - Posted by: Nathan L. 30/178/6' at October 31, 2010 3:20 PM

M/35/210/5'10"

21-15-9

135lb Power Cleans
Ring Dips

Rx'd in 4:53. My last PR was 8:55. Don't know what changed but I did it as Rx'd. Possibly was squat cleans I did last time instead of P Cleans that made the difference.

Comment #617 - Posted by: Eric at May 17, 2012 6:32 PM
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