November 18, 2009
21-15-9 reps of:
Clean 135 pounds
Post time to comments.
Compare to 090430.
Cesar Härdfeldt, St. Anton, Austria
Dr. Nicholas Romanov, The Pose Method, CrossFit Journal Preview - video [wmv] [mov]
Posted by lauren at November 18, 2009 11:12 AM
welcome back to the main site brian t! 3 days of girls in a row.
i believe someone called this yesterday.
Revenge of the girls. Angie, Fran, and Elizabeth. What an awesome and brutal cycle!
Goddamnit. Are you kidding me? The beating continues...
Makes for a nice rest day Thursday.
Fran made me puke today; tommorrow I will make Elizabeth pay :-]
#4 Mendoznuts: That was funny.
I predicted "Grace"...close!
Did this yesterday for the first time with full squat cleans
Power cleans before were so much easier
Its amazing how different it is!
Going to do Fran tonight.
i totally called it! 15/5'10/142
is there a more recent compare to date??? this is going to crush me!!! lol!
Im new to Crossfit and i wanted to know if the clean is just the clean or is it a deadlift to a clean to a front squat?
Compare to Oct 12, 2009.
Watch the videos on the Exercises and Demos tab. For a clean (in the case of this WOD or Grace, for instance) you just have to take the bar off the ground and get it up to your shoulders. Unless it specifies power clean or squat clean you can do either--just note which way you did it because squat cleans will make a WOD like this much harder. There's no deadlift in any type of clean--the first pull resembles a deadlift a little, but has a different back angle and is done at a faster speed. If you're new to this, watch the videos and work on your form with light weight.
What?! No Pull Ups? :P
My hands are beginning to resemble claws.
I thought it'd be another girl, I was hoping Linda. Now, to find a place to do this....garage gym not ready, $10 globo pretty crowded and not so CF friendly...argh.
I am crazy- considering doing this tonight, just to get it over with and rest 2 days. (Bambina's 13th birthday tomorrow) Hmmmmm. Crazy enough that it just might work. If it weren't for those meddling kids messing around the squat cage doing bicep curls..
Either way, looking forward to work tomorrow- inspired by an 82 yr old patient- veteran of WWII, Korea and Vietnam- THANK YOU Alexander... GO NAVY
I think they are testing the limits of Rhabdo this week. I'm sooo sore. Oh well, 3-2-1.... GO!!! Good luck everyone!
haven't posted in a while...
Just finished Fran for the first time since February:
5:20 as Rx'd (PR)
...and now I'm jealous that I'll miss ski season here in Alabama
Awesome early post ! I love knowing what I'm waking up to in the morning.
and on that note...should I tell my wife I may be going to bed with her but I'll dreaming of Elizabeth ?
No, probably not.
Nice! A break in the pullups. Me likey.
Most recent is not April. We've done it twice since then. Once on Oct 12th and once on Sept 2nd. Did not do Fran today b/c my hands are hamburger. Going to hit up the Journal for some taping advice. Thanks coach or whomever is the sadist.
Yesssss.....finally get to use my new Elite Rings
Hey guys and gals, I'm new to CrossFit and was wondering if there are any good substitutions for dips because I have no rings or parallel bars :( Any help is greatly appreciated, Cheers.
Compare to 091012
Posted by "Coach"
August 2, 2005
"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."
Should be fun!
Pony - Roger that from yesterdays post. Prep has already begun and hopefully we can charter a plane straight to Aromas and then skydive out!!!!!
out of action lower body for 2 weeks till tendonitis heals.
Subbed JT - 9:51 big PR by 2 mins
If my gym doesn't have an Olympic bar or enough weight and we don't have rings what would I do instead
My wife just made some chocolate chip cookies with dried cherries. There's a fresh half gallon of milk in the fridge.
what should I do?
hey...when are we going to get some pullups...I am so tired of ring dips...
I usually do dips on a bench or chair (lowering your body down with hands on bench and hips parallel to floor) if there are no bars available. It is easier so I scale by doing 50% more reps than I would do on the parallel bars with full body weight.
#21 Mitch, if you don't have parallel bars or rings to dip with you can put two chairs back to back about shoulder width apart.
'Bout time they got the developer of Pose on as the expert on the subject.
Hunh? Thats wierd the compare to date is wrong the last time we did "Elizabeth" was a day after the last time we did "Fran". Ooooh this will suck if I do these again with my CFSB wod, coz they sucked really really bad last time. Ha Captilal F It!!!
Comment #22 - Posted by: joecam
Nice quote! You found a gem!
I skipped "Fran" today and did some rowing and tested my shoulder with power cleans. They were light, but doable. Ring dips will have to wait till I get my bar dips to full bodyweight first. I'll be able to do "Elizabeth" scaled :)
coach, your a great piece of gear!! you and this program deff changed my life, i love you man
awesome..let's get it!
#27 yorticus, you are hilarious
What can I substitute for the clean? I have no barbell?
Reduced the cleans to 95 lbs since I'm unable to do 135 lbs at this time. I'm working my way up!
Time - 8:17
Cheers Zach and Jesco for the reply.
Holy Schnikies! Three "girls" in a row?! I do love any woman that will help make a man out of me! Bring it on!!
i think i'll throw in some pull ups, haven't done them in awhile
If I can't do the RX'd workout, should I lower weight to complete the RX'd reps or lower the reps and complete the RX'd weight? Today I kept the weights as RX'd but performed a 15-11-9 split in 6:00. Any advice?
How are those new elite rings btw?? I have mine coming in the mail in a week or so... Wanted to get those Elite 2s, but their discontinued.
I met pukie for the first time in my crossfit career when I did Elizabeth. Dunno about her after DT...
I met pukie for the first time ever doing Elizabeth... After 18 months of crossfit.
How are those new Elite rings???? I have mine coming in the next few weeks, but it won't be the Elite2s, and I'm kinda bummed about that....
Missed Fran yesterday so I'm a day behind.
Some great posts on Fran times. Question for the ladies, any try Fran with the men's weight?
I think it's time.
Last Fran was just under 5 min at 65#.
I think I'll try 95#.
Shoot for a sub 12 min.
Then I'll pick up Elizabeth on Thurs.
Comment #471 under FRAN yesterday, please read, any advice to improve the Technical part of FRAN to do thrusters would help, in order to improve time, very appriciated. thanks
#11 and #12 This is a FULL SQUAT clean!!!
Watch the videos
If your Fran time was 26 minutes, you need to scale it. Get your technique better on the thrusters with a PVC pipe then an empty bar before you add weight. There's probably some flexibility issues at play there too if you're having that much trouble with the thrusters. You want the bar racked across your delts and your elbows in a position about halfway between where they'd be for a front squat rack and for a shoulder press. Watch the how-to videos and get someone to critique your form.
Thanks to all for the great free info. Yesterday someone posted a link to Coach Rippetoe's coaching on how to grip for a pullup. Today doing Fran, the hole in my hand from the 100 pullups the day before was barely agitated with the new grip and didn't affect performance at all. Thanks again.
thanks for the PVC pipe part advice, I do have a little flexibility issues which I am working on it and it has improve a lot, what about hand placements, and all that good stuff, next time I will scale myself better when doing the actual workout, as far as the video, where I am that the Internet is too slow and I am not allow to download. Big Uncle Sam don’ t allow us to have fun with crossfit videos.
my advice would be to find another gym
Three girls in a row.
Coming back from having a cold, I've slipped behind a couple days. Sometimes, seeing what's coming can seem like an advantage.
Not this time.
ahh, I remember Fran to Elizabeth October 11/12. Deja vu all over again.
I'm a newbie to Cross-fit and struggled with the weight of the olympic lift yesterday. (In fact I got through the first set of Thrusters and Pull ups) and that was me done with Fran!) Should I scale the weight down or just take really long rests just to finish because literally it would've taken all morning?
Appreciate any help.
Apologies I realise "thrusters" aren't an olympic lift but it is the olympic lift and heavy compound moves I struggle with at the moment.
scaled to 50kg cleans and 15-11-7 ring dips
Had a great time! First time with this one.
21-15-9 reps of:
Clean 135 pounds (subbed with empty 15KG bar)
Ring dips (subbed with chair dips)
Got up early and did this in garage before beakfast after an easy 5 miler (37:42). tried to concentrate on form. No Elaine to help me today so hopefully my form was good :-) I'm still learning.
Really enjoyed this WOD. Can never imagine being able to do it with 135lbs though !!
10:02 (PB: 7:15 12102009)
Probably the hydration, maybe a little burnt out or the grip was fatigued from the pullups in the warmup. Or perhaps the motivation was just not there today. The bar just felt really heavy.
And clean technique needs more work.
I have a question...and I watched the video and looked around before asking but couldn't find the answer so...
In this WOD are you supposed to set the barbell down after each rep and repeat the entire motion or just bring it up for the first one and begin each rep with it hanging around your knees??
A clean starts from the floor every time. What you describe is a single clean and the following movements a "hang clean". No bouncing off the deck into your hands as well. Start from a dead bar and go into full squat clean with each rep.
You need to scale the weight and/or reps of the thrusters. You want to target a time around 5 minutes where you are always moving fairly rapidly to test your metabolic and strength capacity. If your coming in a 10 minutes or greater your missing the metabolic component of this WOD.
Go to the BrandX link from the 'Start Here' menu and go to the WOD section for advice on scaling and tips on the WOD of the day.
if i was to do the cleans with dumbbells what would be the equal to the 135lb. would it be 65lb or would it be something different? thanks
This workout is not as Rx'd if you do power cleans. When the WOD says clean, it means squat clean. When it says power clean, you can power clean.
The CrossFit FAQ lists the various types of cleans and snatches. The listing for clean is: "Squat clean aka Full clean aka Clean." The listing for power clean is: "Power clean."
The only exceptions to this rule are Grace and Isabel, which (more or less by mass community agreement) may be done as Rx'd with power clean/snatch.
Looking forward to getting these cleans done right. any suggestions on how i do that. Im assuming i should drop the weight and perfect the form. No rings at gym but im ordering them. LETS GO CF!!!!!
13:02 (last time 9:08 with 115#)
First time with 135# cleans. Not to bad, considering my max clean is 180#.
watch stopped. no recorded time.
slower than last time. full squat cleans this time though, last time i did power cleans.
CFWU X 2
Eliz: 115#, middle set half HPC (11:46)
As Rx'd 11:14
Jamz - 12:00 w/ Hang Squat Cleans 45 lbs, & Jumping Ring Dips.
15:20 as rx'd
I must be completely out of shape because my time is double many of the times posted. I just don't get it.
my 17 yr old son:5:13
wrestling practice has started. I'm a bit whooped after just two days. But, so is he.
not on top of my game today.
115lb squat cleans
1:1 bar dips (30lb of assist last two rounds)
15-12-9 reps of:
Clean 95# (Full Squat clean)
Time: 12:58--First time doing Liz
last time 17:57 (Oct.12, 2009) and was first time rxd
Subbing 3:1 bar dips for ring dips seems like a way longer, more endurance-esque substitution. Are bar dips really 3x harder? And even still, I wouldn't say that four 200m sprints are the same as running an 800m. Thoughts?
subbed bar dips 50-40-30 for ring dips
21-15-9 135# cleans
first time with 135# cleans
Burgener WU x1
Power Cleans from floor. Bar dips 1-1.
Note: try 3-1 dips next time.
Elizabeth in October was 17:20 doing hang cleans with 75lbs. Today was 12:20 doing full squat cleans with 95lbs. I'm tired, but very very happy.
Could have chopped off a few seconds if I hadnt had to wait to get back on the bar, but then again the rest probably stopped me from having to put the bar down.
First time I did the dips without a break son happy days!!
105# squat cleans / ring dips
Three lovely ladies in a row!! Finished this 2 hours ago and I'm feeling the pain already! Love it!!
88 lbs cleans. no squat.
subbed 3 bar dips for each ring dip.
75 lbs. full squat cleans
21-15-9 regular dips
subbed reg dips for ring dips
+ 24 lb weight vest
subbed front squats
14:22 SLOW SLOW SLOW
Bar Dips, 42-30-18, I have got to get some rings.
Finished with squats and push presses.
Doing CFE this afternoon. MAN, THIS IS GOOD STUFF.
God is Good, All the Time
I had a dream last night that I started to do the WOD as Pullups and Dips and then realize that there were finally NO PULL-UPS in the workout and signed of relief.
(Yes I really dreamed that)
subbed 2x bar dips
135 lbs cleans
last time i did power cleans. bout a 5 min difference when i go ass to heels on these cleans.
50 lbs cleans
30 lb assisted dips
new to crossfit, first time with this lady. used only 95# for the cleans, and added an extra set of 9 for both.
8:30. will step it up next time!
1st time rx'd
Elizabeth, subbed bar dips 1:1 for ring dips (I don't have rings and I personally find ring dips easier than bar dips)
21 x 133# cleans (11,5,5)
21 bar dips
15 x 111# cleans (5,5,3,2)
15 bar dips
9 x 111# cleans (4,2,2,1)
9 bar dips
anyone know what happend to brandx scaled workout page? browser wont open the page.
Double up regular dips for ring dips.
I have spent months perfecting the "homemade rings". The cheapest and best I have come up with is using a 1" or 1.5" PVC 45 degree elbow with lashing straps through them. Hardly any assembly required, no bending of PVC around paint cans! Total cost was 8 dollars and they work great. I can do muscle-ups, ring dips, etc. E-mail me if you want photos or help getting them.
power cleans or hang cleans?
#110 - neither power not hang. Full squat cleans.
oops -- neither power NOR hang. That's what I meant to say!
As rx'd for women (95#) 11:44
Seeing how my 1 rep max on squat cleans was 135 two weeks ago, wanted to take it easy. Did the 21 round of cleans and 42 regular dips, then did about 7 cleans when I realized: A. my timer had screwed up; B. I would have risked injury the more fatigued I got; C. this was taking way longer than I bargained for and I had to get to work.
All in all feel good about form on cleans. I'm about 80% there, meaning 8 reps out of 10 I'm great...two reps out of ten I'm catching the bar on my hands with no shoulders. Tips?
Mr. Glassman, I gotta thank you. I havent been with three girls in three days since my senior year in high school. Seriously folks, AWESOME cycle. Three New PRs!
When does the plateau occur?
assisted dips with green band under armpits
sub'd 4 dips for 1 ring dip
completed untimed. broke cleans into sets of 5
Doing regular dips instead of rings bc no rings at my campus gym.
Umm...all these sub 5 minute times, are you guys doing squat cleans? Bravo if you are.
Reg Dips: 63, 45, 27
As Rx'd 15:10 or so. First time trying this. I got better at the clean on the last two sets. The first set seemed hard and I went slow. I figure better form slower time is best.
I've got a zone question. I had a 5 block breakfast. 6 egg whites, 2 cups 2% milk, 1 apple, 1/2 cup grapes, and 15 almonds. When I plug that into a calorie counting website and it gives me grams and I divide the grams back out it shows that i am too high on my blocks. For example: that breakfast showed 19 g's of fat that when dived by 1.5 g's per block of fat comes to 12.66 blocks of fat. It also showed 8 blocks of carbs and 7 blocks of protein. What did I do wrong?
CF at Pentagon gym.
Dips on bench (3 x 21, 15, 9)
(finished with 100 DUs and 150 sit-ups...not included in my time)
Quads were S-C-R-E-A-M-I-N-G with each squat clean; doing ‘Liz after Fran and Angie is just mean.
When I hit the round of 15, I had to break up the cleans and dips way more than usual, so I gave up any notion of PR’ing and simply tried to keep moving.
Starting my round of 9, I checked the clock and was surprised at the time, so I hustled as much as I could at that point.
95# full squat cleans
7:17 PR (17 seconds faster than last month)
10 Cleans (135lbs)
11 Cleans (110lbs)
My elbow started to really hurt during the dips, a slight injury from helping my sister with her University Architecture Models.
15 Cleans (110lbs)
My shoulders started to really hurt too. Decided that I was doing something wrong and should not continue. No point risking the form right? Going to lay off arm exercises for a week to let my shoulders and left elbow heal. Pray for me yeah...
Just starting. Is the weight posted the weight that we have to use, or can we start off a little lighter?
2009-11-18: 13:22@5:39,4:59,2:43. Ring dips.
2009-04-30: 16:00+ (timer stopped) sc and diprack. Hard, sets of 3 sc.
Did my first muscle up, on a bar, two days ago. Probably the happiest I have ever been when lifting.
5-11/25 years/240 lbs
Yea, you can scale up or down to your hearts content. I have heard debate that it is actually good to scale in some cases, but indeed, scale up. It sounds as if your quite strong, id check out Crossfitfootball.com if you havent already.
129: My fault, read it wrong....yes you can scale down..sorry.
"Eliza-GHD sit up"
Ring dips~NO WAY on the shoulder! Regular dips are out of the question as well.
Was able to do 95# squat cleans with minimal "bite" from the shoulder.
subbed 21, 15, 9 ring dips for GHD Sit ups.
These girls are kicking my ass majorly! I am about 5 weeks into my Crossfit revolution, and I am feeling awesome... cut a full minute off my 'Fran' time from our first meeting, and had a blast doing a 'Karen' yesterday (OK, so I felt like I was going to die)...
Feel like I am getting up running with the 'pack', but still scaling some of the heavier weights for the new lifts...
Elizabeth- #95 Cleans, Parallel Dips (no rings)- 5:33
M 37 6' 165#
21-15-9 135# Squat Clean
42-30-18 Sub 2 for 1 bar dips
Clean 135 pounds 21-15-9
Ring dips 34-31-31
m/181.5lbs/43 rx'd full squat cleans
Men's weight on Thrusters 95#, sets broken.
Pull ups, some jump near end.
CFWU x 3 (8/55)
95# on Clean; arm is ok
Ring dips as Rx'd
12:08 (:28 secs off PR)
Quads were fried
Today, 10/12/09, 9/2/09/
21 135# clean 4:23/4:40/4:39
21 ring dip :49/:52/ :53
15 135#clean 3:58/3:26/3:38
15 ring dip :44/:41/ :45
9 135# clean 1:58/2:06/2:10
9 ring dip :14/:13/ :14
second day of crossfit.
42-30-21 on chair dips.
Are there any WODs for people living in hotels with horrible gyms?? I was looking for about 2 weeks worth of WODs that are good for crappy gyms, kind of like ANNIE without the pullups. Any ideas?
row 1000 m in 3min43 for warm-up
WOD scaled to 115 lbs in 11min57 back from two weeks off due to surgery
Poster earlier. Thanks for feedback. Will this type of workout allow for muscle build? I know from just one workout that it is great for endurance/cardio. Just wondering if I should rotate between Crossfit and a normal weightlifting session.
21 Squat Cleans 102#
21 Ring dips (used my TRX) legs bent feet on chair behind me
15 Power Cleans 102#
15 Ring dips (used my TRX) legs bent feet on chair behind me
9 Power Cleans 102#
9 Ring dips (used my TRX) legs bent feet on chair behind me
last time 090902 12:29
almost a minute better!
feels good, since i am still trying to get back to peak form after illness, and the last two ladies have kicked my ass and kept me from pr's by 40-60 seconds.
Subbed 115# full squat cleans
(could & should have done power cleans, no juice left after pushing hard on Fran and doing a similar exercise)
rx'd (full squat cleans @135#)
ring dips took :54 - total
As rx'd (60kg)
pr by 13sec
#69 phil g - I agree with you that you need a metcon component, but I disagree that you should target 5min. For Fran, I agree with 5 min but for Elizabeth I would say more like 15 or 20 would be fine. I had a significant metcon experience today.
We just had 145 PullUPS in the Last 2 DAYS!!!!!!
Where have you BEEN?!?!?!
2:50 off last time i did "Liz"
Pr is around 7:30
as rx'd: 9:42...last time: 11:24
105# cleans, 50# weight assist on the dips
Could have gone a little heavier on both, but not much. Especially with my entire body still sore from the last two days! :D
95# Power Clean
95# Power Cleans
30-20-10 Bar Dips
I'd like to think it's an improvement but I guess it's about the same. Clean definitely felt better.
as rx'd 10:00
1:18 slower then last time, but had rings this time. previous time was bar dips
10:09, new PR by 1:30, full squat cleans. Used a new strategy, dropped the bar after every completed clean and partitioned dips to an initial 6 on first round, then in quick pairs, 5 on second roune, then quick pairs, 3 on last round then quick pairs. I hope this makes sense to myself for future reference :)
Yes, you can gain muscle mass doing CF. Weight gain (or loss) is largely a matter of how much you eat. Eat a lot of good food+do CF=get bigger. And by doing functional movements, you'll avoid muscle imbalances and injuries brought on by doing isolation-type bodybuilding lifting. You'll build useful muscle, not "show muscle."
While the last few days have been metcons with far less weight than most of us could handle for a 1RM or 3RM type workout, I'm fairly certain there will be some strength days coming up in the near future.
Until you've had time to adjust to the CF workload, I'd lay off doing supplemental work for fear of overtraining. FWIW, my arms, legs, and chest are far bigger and more defined now than they were when I did "traditional" strength training and isolation silliness. Once you've got a handle on the WODs and your body's ability to recover, then you could look at doing a CFSB, CFFB, or MEBB-type program. Or just adding in some 3x5s or 5x3s a few times a week before your metcons.
#148 Scott, if you stick around here for a while you will see that Crossfit puts a lot of weightlifting into its programming. However, if you really want to get more into just weights check out the Crossfit strength bias page or Crossfit football.
Regarding the debate on cleans/squat cleans/power cleans, I don't really see why you can't do a power clean if the WOD calls for a regular clean. If HQ wanted to insist on going into a full squat they would post squat clean. If they didn't want you to go to a squat they would just say power clean. If all you specify is clean than I would assume it's the same rules as in weightlifting competition where as long as you get the bar up to your shoulders it's kosher. If this is not the case then HQ is being redundant by having both clean and squat clean in the vocabulary.
J...it is called sarcasm...it is all I got left seeing as I can barely move my arms from all those damn pullups...
Yes I got it done in 5:11, but that is regular dips not ring dips so it was a little faster than usual.
M / 40 / 195
As RX'd in 11:02
#164 - "Clean" means squat clean. From the FAQ:
Squat clean aka Full Clean aka Clean = start from the floor, catch in a full squat.
Hang clean = start from the hang position (above or below the knees), catch in the full squat position.
Power clean = start from the floor, catch in a quarter or half squat position aka the power position.
Hang power clean = start from the hang position above or below the knees, catch in the quarter or half squat.
"Hang" describes where you start.
"Power" describes where you catch.
Subbed 35lb dumbbell cleans and chair dips. 25:47
Scaled back to 40kg. Power cleans. Subbed bar dips for rings, only 1x though. My dips suck.
As does my time apparently.
scratch that--not a pr, didn't think it had been since september, and i found that we did do it in oct. when i hit 10:10, so not a pr, still getting slowed down by the sickness, but at least i felt good felt alright strong and i'm glad i was able to hit a better time than my previous pr, especially after the girls have been handing me my ass the past few days, but the trend continues, about a minute behind the pr the last few days. gotta get this swine outta my system!!!
i've been focusing more on strength and power lately, as well as trying to put on some more weight. so, i did my own little modified elizabeth.
powercleans and ring dips
21 ring dips
15 ring dips
9 ring dips w/ 20lb vest
135 Cleans 21 reps
42 Bar dips
135 Cleans 15 reps
30 Bar dips
135 Cleans 9 reps
18 Bar dips
not a good time, but I am just getting back into crossfit after being lazy for a couple of months
65# full squat cleans (hell yeah!)
Ring dips (toes assist)
10:54 PR!!! By minute and 20 seconds
at the wee hour of 6am, while I was warming up, and poor Goat was still blinking the sleep crumbs out of his eyes, a guy walks up to him and says "wow, where does she get her energy from? I need some of that" Goat told him I wake up from bed like I was catapulted :) Good for me, not so good for him.
FRAT- giddy up!
Used a 30lb sandbag (don't need to reinforce my early arm bend by doing multiple reps of a clean with a barbell right now).
Did bar dips 21-15-9.
Incidentally, sometimes I get frustrated seeing the times/weights some of you women use/put up because I wonder why I am so slow. However, carrying that 30lb sandbag into and out of the Y today, I realized I used to carry that much extra weight around 24/7. Glad to be rid of it. Thanks CrossFit and Coach Glassman!
I've been doing strictly CrossFit main page WODs since middle of August and in three months with lots of scaling of the workouts I've gained about 5 lbs and reduced body fat % which indicates that that is 5 lbs of good lean muscle mass gain.
I'm 6'3" weighed 212 in August and weigh 217 now. I'm a reasonable easy gainer and started in reasonably good condition though was nowhere near conditioned as these workouts demand.
I'm totally off the bodybuilding format and won't be returning. I may switch to a strength bias routine this winter to increase my core strength.
3X CFWU (very weak on the PUs, go figure)
WOD as RXed:
Gonna do this WOD in a few days, but wanted to share that I did my first ring dip today!!! This was after doing my first bar dip last night! WOOHOO
First time with this WOD.
Scaled to 95 lbs. Clean, and 78 lbs. weight assist dips. Time to move the weight assist down on dips. Clean weight was plenty, wasn't getting into the hole on the clean well.
11:40 95# power clean, bar dips
21-15-9 reps of:
squat Clean 135 pounds
last time 17:00
time befor that25:17
10 seconds slower. Eh nothing to really say, I did drop 2 cleans.
11:36 bar dips in place of rings, felt like a pussy today
13 flat pretty crappy but ok for first workout after h1n1 hit
Man I need to work on my squat cleans.
"Elizabeth" as rx'd
Far cry from 12:56 with power cleans.
As rx'd 13:17(PR)
old time 13:47.
I did not think I was going to PR since I am still fighting a sinus infection.
One minute over my recent PR. Scaled to 125lb power cleans. Avg HR 172, peak 183.
Still following my brief list of over-40 Crossfitters, and have to say super kudos to duane, Marty, NikNichols, Jim D, Adam, P&M, and memuc. Outstanding.
I also happened to write down and average out the weight of the first 20 guys that did the WOD today, and it averaged out to 185lbs. That just happens to be the weight that I've heard Coach and Lauren designed the WODs for, an elite male athlete of 185lbs. I'm certainly NOT an elite athlete, but if I scaled down the 135lb cleans for my body weight of 150, it would come out to 110lbs, so that is the weight I'm going to use next time, but I'm going to try switching to squat cleans, which will probably double my time.
Power Cleans as rx'd, subbed parallel bar dips for ring dips and tripled the number of reps.
Marine Officer male 28/170
as rx'd time 13:50
did full squat cleans and it hurt after the 3:49 Fran yesturday.
Ready for the rest day.
Power cleans 95#'s 21-15-9
Bar dips 21-15-9
Full Squat Cleans
21 @ 135 LBS
15 @ 115 LBS
9 @ 115 LBS
DIPS (parallel bars, due to lack of rings)
Squat Clean (from ground to shoulders) 115lbs
Really gassed after the last couple of days. Not too sore, just no energy. Active rest day tomorrow should help.
21-15-9 Cleans @ 95 first set - 75 2nd and 3rd
Poor form first set, pulled muscle in lower back on #17, dropped weight to work on form. Man the ego got the best of me today and I will be paying for it tomorrow, as if i am not right now. Stupid me.
42-30-18 of parallel bar dips
First set all body weight
Second set 21 body weight - 9 assisted
Third set 9 assisted
a little heavy for me, should've gone down a little bit more, had to bail on two of the squats
Scaled to 95# on Cleans today. 115# which I pulled last time felt really heavy this time. Plus the 21/15/9 * 3 = 135 bar dips really taxed my timing and energy. Elizabeth didn't come easy today, but I got it done.
After my big fat DNF on fran due to shooting pain from foot to shin, I had to suck it up and do somethin today. My wod -
21 kb swings (1pood)
21 toes to bar
15 kb swings
15 toes to bar
9 kb swings
9 toes to bar
coulda been faster but i just needed to feel like i got some work done :)
Powe-girl - amazing!! Pony - you rock HARD! Happy Bday to Nina!
This is only my second day and my legs are screaming, I can hardly walk down the stairs. I love it.
As Rx'd 13:50
Hello! My wife and I have been training using Crossfit for the last 4 weeks. We both used to train Muay Thai and I also fought MMA for a short time so we are both used to brutal muscle burning and dieting. Since we stopped training and have both gained some extra weight more myself than her she is back in shape and has lost about 8 pounds which brought her down to 116lbs(her weight when we used to train). Although I do feel stronger and no longer suffer from insomnia my weight hasn't changed at all. I have strictly been following the zone diet and use muscle milk protein daily along with several glasses of green tea and b vitamins. Im 28 years old, my fight weight used to be 118 and now I weigh 172lbs. Does anyone else have this problem? Could this maybe be a lack of testosterone now that im about to hit my 30's? If anyone has any suggestions please help out. Otherwise Crossfit is now part of my daily lifestyle and im hooked! Reading all the post on the sight have truly inspired me to get back into shape.
First time with Elizabeth WOD. Substituted regular dips (3X= 63, 27, 15) for Ring Dips.
significant sharp pain in hand/wrist while doing anything pushing. Tried to do a press yesterday with 95lbs barely could lift it off the rack PR is 135lbs. Push ups hurt unless I do them on my knuckles.
The pain goes long ways through my hand, usually in the center of it. I noticed today that it is also in the wrist a little on the inside of my wrist in anatomically correct positioning.
Any ideas? this isn't new it comes and goes, first noticed it about 6 years ago fire fighting while crawling through a building.
three pr's in three days.
Scaled to 95# hang cleans (nursing the shoulders!)
dips as rx
9:00 POWER CLEANS
14:57 gotta get back in shape.
48 / 176
as rx'd - squat cleans and shoulders below elbows on dips
11:56 PR by :28
I started this mess yesturday. Fran as Rx'd 6:27. Elizabeth scaled to 95# 7:52. I was wondering if someone could give me info on proper warm up before the WOD? Also is there any exercises other than the WOD that I should be doing each day or on rest days? I have been running a mile before and after the WOD and the later is not much fun. Thanks for any info. 2 days and I think I am addicted!
Anther question from a newbie. Is there any other exercises I should be doing each day besides teh WOD or any exercise on rest days? Thanks for any info.
Bicep tendons are sore today (now why would that be), cleans tend to set them off so I did the following instead:
Back squat 3x5 at 225;
DL 4x4 315-365-365-365
For time, 300 DUs, 150 wall balls (16 lb. ball), 75 bar dips, 41:30.
as rx: 8:16 (pr by 31 sec.)
scaled to 95# cleans, bar dips
Eva, L-Pullups, Angie, Fran, Elizabeth: Coincidence? A million evil monkeys with typewriters couldn't've come up with this serial killer in a thousand years.
Anyhow . . .
WOD - 19:37 (no PR, but nice & deep on the catch!)
Forgot to mention, the workout I did was based on one from the Crossfit Verve website, though I didn't do it as rx'd. I am not, repeate not, sick enough to think of that on my own! My arms are about to fall off.
34/M 151LBS 5'10"
Scaled to 95LB, had to do bench dips; no bar or rings near
Xfitting since Mar 2009; and couldn't even think about doing 95 except for a couple of times on the clean; now; I can do all, hard as hell, but can do it
21 clean with 35 dips, 15 clean with 25 dips, and 9 cleans with 15 dips.
Wght used was 75lbs and had to use a split leg catch due to pelvic bone reconstruction a year ago. I don't have rings so I adjusted dip amount.
Also, 3x10 pullups ss with DB mil. press 52lbs
Burpee to pullup 3x10
Level 1 Cert this weekend. Scaled back to 95 lbs on squat cleans and as rx'd ring dips.
25 kg hang cleans
dips- push ups (pain in hand prevented from doing dips)
1 km row
15:30 "the Girls" Hot Tub tonight 5K tomorrow the girls.....were next
last time did power cleans with 135lb & time was 4:27,
After my level 1 cert im trying to get my squat cleans up, so did 110lb squat cleans everything else rxd time 6:01 didnt think that was to bad.
I felt it was a completly different work out with squat cleans
used specified weight but struggled to catch bar in the full squat position, a bit to sloppy must work on skills at lower weight.
completed numbers but not rx'd due to poor form on squat cleans.
Med. Ball Cleans 2x10
Back Ext's 3x10
Dip Work 3x10
Almost doubled my PR. Shoulder still wont let me do Ring Dips. Did twice the number w/a modified version. CFE WOD later.
Get some, Go again!
6:38 pr (115# Cleans)
Last time 9:44
as rx'd, time: 14'09, pr down from 16'36
As RX'd. 9:30
All ring dips unbroken. First 8 squat cleans unbroken, then singles for the rest. Most squat cleans only to parallel, only a few below parallel. Really unmotivated. Didn't help to have one of the IMA staff come up to me and tell me in the middle of the last round to not drop the weights - it's bumper plates and on a platform, of course I'm gonna drop the weights!
Round times: 3:29, 3:36 (7:05), 2:25 (9:30)
3rds mod. cfwu
21-15-9 115# squat cleans
42-30-18 bar dips
legs are beat from this trio...
45lb dumbbell cleans. Weight assisted dips.
Third day. Hooked.
Man No wonder I was so fast I was only doing power cleans, I am so disappointed in my performance now. Well at least I know now for next time.
125 lb power clean 21-15-9
push-ups 42-30 dips 9
I'm with #241... my legs are toast
15:47 as Rx'ed (Squat Cleans)
Pretty good considering I didn't think I was going to complete ANY Cleans at Rx'ed weight OR and BW ring dips!
Supplement with 3 Rounds of:
Push-ups, feet inclined on 20" box, 15 reps
Bent over row 40 kg, 15 reps
GHD Sit-ups, 15 reps
Then finished off with a muscle-up :)
as rx'd 10:40 not my best time still sore from Cindy and Fran.
Drea: 44lb cleans 15-12-9 and assisted dips 21-15-9
umm... So are these just recommended weights?
Squat Clean 60Kg
first time doing both
CFWU x 3 - PU & dips
Can't believe some of these times! First time I really did full squat cleans - so I'll cut myself some slack.
I only used 105 lbs for this one. I didn't have my stopwatch going but it went by pretty fast, but i'll admit that i took my time in the 15 rep set.
17:30 as rx'd
Moved up to rx'd weight from 115# last time. Definitely tipped the threshold for me - more than 6mins slower than with scaled wt.
Fran make-up from yesterday, weight scaled to 80 lbs.
I hate Fran...
2:1 bar dips
Did power cleans.
CFWU x 3 (minus dips)
Man I was suckin' wind while doing this one. First time with Elizabeth, but not bad considering I maxed out on the C&J at 155# and the clean at 175# the other week. I did a partially assisted MU after my warm up. Getting closer to my first one.
#20 Damian-----> where did you get your elite rings from? I have been wanting to get some so I can do real muscle ups, and ring dips. Let me know, thanks!
C: 9:43 full clean, rogue bumpers, elite rings.
BG: 17:16 135# power clean (15-10-5), dips as RX'd.
ITS THE DEEP BURN!
30yo, 5'11", 177lbs
I was feeling lazy when I started, but pushed myself hard. A 5:10 improvement over my January time. Must be doing something right.
as rx'd 9:55 PR, lots of room to improve, need less breaks to catch my breath
Squat cleans - 8:41
Pretty far off PR
9:14 (75lb Cleans)
8:51 (2000M Row)
17:30 as rx'ed full squat cleans
shaved a minute.
W/U: jump rope, 100 single-unders; 17 ROM exercises; OHS 3x10; push-ups 3x10; AbMat sit-ups 3x10.
As Rx: 8:49.
Off PR (8:35) by 0:14. Full squat cleans w/controlled drop (no bumpers); strict ring dips.
Had difficulty pushing this mentally and physically today.
Subbed normal dips (no rings available)
I feel like I'm gonna vomit and die...
Should work on full squat cleans for next time.
D & W
D scaled to 105# and ring dips
W scaled to 65# and tower dips
21 - 3:18 5:18
15 - 8:13 10:30
9 - 12:30 13:31
17:01 as rx'd (pr by 25 seconds)
Squat cleans. Dips full ROM (Bicep touch ring).
Great cycle. 2 out of 3 for prs.
Thanks Coach, Lauren and HQ staff!
Have a great rest day all!
135 lb squat clean
11.21 (pretty happy with this time for me)
135 lb cleans
pr(with bar dips) by over 2 minutes
7:42 as Rx'd (full squat cleans)
SC's suck a lot. First time with SC's, much harder.
Ring dips singles last 4. Ugh.
full squat cleans this time...
3:1 bar dips
3x5 BS .8 5RM (205)
3:1 regular dips
some a-hole took my clamps mid workout, who does that?
1st time trying this one. Got it in 12:30, pretty happy with myself. I felt like my lungs were on fire when I got done. I really need to build my endurance up.
sub-25lb weighted dips
last time was 20:12 with 115 cleans, big improvement.
21-15-9 45# squat clean
63-45-27 chair dip
15 pushpress 40lb dumb bells
5 weighted pullups with 35lb kb
Cleans as Rx'd. Sub 2x bar dips for rings.
17:26 Weights felt heavy today.
A hair under 20 mins
95-95-65 on power cleans
9:27 as Rx'ed
definitely fought off the clown...
Did squat cleans 11/8/5 then 2 to 1 dips
Took a week off being sick. decided to do power lizzy and did ring dips this time with a toe push assist. took 17:11.
Full squat cleans
ok so first Elizibeth.
made two mistakes
1. should have put ball under me
2. should have started with 95lbs cleans because had to stop clock and load 25's on and take 35's off.
cleans: did full squats but w/ 95lbs
ring dips: as rx'd
58/M/202 - power cleans @ 115lbs - 10:07 PR! Well... a different day a different result, I sure didn't expect to get a new PR today after yesterdays poor showing.
7:45 as rx'd. Cleans are improving.
I am so smoked from this cycle. Thank goodness for the rest day.
asst dips, least amt asst
Whew-tired out today! Not even sure how I pulled a PR, I was yawning throughout- no kidding! Tired, and hungry...and yesterday WAS my rest day!
Getting some good zzz's tonight!
11:22, as Rx'ed with full squat clean.
PR. First time with full weight.
16:09, with 115#
Two and a half minutes slower than last time. I need a rest day.
Mark: posted earlier @ Angie
Theresa: 12:08 @ 85# with feet anchored ring dips, shoulder better but still a bother.
bad day at the office.. was having some shoulder pain from doing push jersks, l-pullups and fran back to back so had to scale big time
95lbs hang power clean- 12-9-6
CG E-City Crew
#301-Hang power Cleans. Pissed-I should have watched the video first
did the CFE WOD... 90 sec. run, 90 sec. rest
distance traveled: UNKNOWN. :-( but it was a good work out!
10 ring dips
5 50# KB press LH
5 50# KB press RH
10 ring dips
*not for time or max rounds... just because! :-)
115# Power Cleans
35-23-14 Bench Dips
11:57 as rx'd
Previous was over 17 minutes; best effort on Elizabeth in a long long time
continuing my recent trend of being 3 min slower than my prs on all the workouts
6th cf workout. 22:45 as rx'd. subbed rings dips for bar dips x3, so 63-45-27
chest was still sore but pushed through
San Antonio, TX
I can't fully get the squat clean down but still working on it.
rough day, did last saturday's WOD on sunday because I was sick so this was my fourth day in a row and it definitely showed. Body felt broken down.
subbed in 95lb cleans
ring dips as RX'd
Clean - 21, 15, 9 @ 95 lbs
Dips - 30, 22, 12
Total Time - 16:30
Very proper form
Time today 22:22
Previous time was done with power cleans.
75# with regular dips
better form with 10 lbs. more weight but 52 seconds slower then last time
115 pounds instead of 135
The gym won't let me bring my rings anymore. Can't wait for my bumpers to get here so I can do everything at home. Today's workout:
Ring Dips with 50lb vest.
As Rx'd 13:14.20
Was reeeally exhausted today. I defiantly could have done that better fresh but hey, it gives me a lot of room to improve.
subbed bar dips for rings dips. Definitely going to have to throw in more dips in the CFWU. I've been replacing them with handstand pushups (they feel great now).
Sub 4 dips on parallel bars for each ring
dip (84/60/36)...sub 65lb cleans
as rx'd, subbed 3 bar dips for ring dips
1st time Elizabeth 16:05
had to change out the 45s for 35s, lost a little time there but got the 21 set w/ the 45s.
Subbed bar dips for rings
As rx'd 6:50 New PR!
This is one of my favorites.
21-15-9 reps of:
subbed Cleans 115 pounds for 135.
Did half of the workout about 30 cleans, my shoulder started to hurt, (left shoulder), so I had to stop it, and take a break for about 10 to 15 minutes doing just ring dips, afterwards did
5 rounds for time of:
15 Sit-ups with the 45 pound plate in front of the chest (anchorage sit up)
20 Squats with the 45 pound plate in front of chest
Time was 12:30
My shoulder still hurts for some weird reason and it is bad pain not good pain.
15 Squats, pushups x3 WU.
BWU at 45,65. HPC's 95x5 for WU
Elizabeth scaled: 100# 15-12-9
cleans scaled to 115 lbs.
21-15-9 75lb cleans
35-25-15 bar dips w/ 50lb assist
arms were way to sore to do straight dips. need to watch form on cleans, about 1/3 were more like power cleans.
26:59 - no rings, doubled dips
Could not string together many cleans
TM - 223
(M/24/165lbs - 5'7") Krak
**Did power cleans instead of cleans due to a misread when I wrote down the workout - probably a good sub after the Heavy Fran, though.
Rx'd 13:03 (PR is under 10:00)
as rx'd with full squat cleans
subbing 3 bar dips fur each ring dip.
Couldn't hold onto bar for the life of me, grip was all sorts of weak.
15:35 Sub'd reg dips for no rings...
Used 50kg and still died :(
and i can feel pukie.. Class is going to be fun!
it is great to have this post; to see the difference of clean, power clean and hang clean blah, blah, if you are like me and cannot access the video's just go with what you know or think, I love the functionality of the lifts and we should get it right, but in the end if its honest effort, then good job and read better next time!
Thanks for the advice, that link could well prove to be invaluabe in the future.
subbed three dips for ring dips...I'm surprised how hard the dips are after doing the cleans
did it after 18 holes and work at 3 AM
Grim time had with this
Must remember it is easier to do if you work your elbows quickly.
19:17 as rx'd new PR (previous PR 28:56)
13:12 as rxd pr=)
Shouts from Australia.
"Elizabeth" as Rx'd
Time: 15:15Pr (squat cleans)
Haa. Not bad considering last time i did this on Oct/12/09 i did bar dips 1:1 in 16:36. Huge pr I think.
REST WHEN YOURE DEAD!!!
followed up with shrugs, jump shrugs and high pulls, forearms
scaled to #95
21-15-9 cleans completed
42 dips - 30 tricep pulldown - 18 tri pull down
2000 m row - 9 minute pace
cleans as RX'd. (This is one of my favorite lifts.)
dips were 30,20,10 scaled
lost my time. Somewhere around 14-17 minutes.
Switching to 3 on 1 off from now on. 2 & 1/2 months in my body is raedy for more workout, the second rest day I feel like I could do more, so I am switching 3&1 from now on.
Scaled to 95#, 15-12-9 cleans and 42-30-24 bar dips
Scaled back the weight to ensure good form and full squat catch on all cleans. My cleans are getting much better and this is the first WOD where I did all of them as full squat. Will push the clean reps to 21-15-12 next time and will start pushing up the weight.
Tough, tough cycle. My body is just crushed.
Did ring dips for the first time and what a difference. Really need to work on my shoulder stability. The rings were shakin' all over the place.
As Rx'd 11:13
Scaled to 95# cleans and regualar bar dips. 19:35.
95 pound cleans, 20 less than last time.
1.5 to 1 trashcan dips (between two trashcans)
13:09, 1 minute slower. Still getting some of the strength back that I lost this summer.
Used 115, power cleans, bar dips 2x (40-30-20)
Pullups today, maybe a tabata on the C2.
Did heavy back squats today, ending off a 7 day cycle...
Back squats: 5-5-5-5-5
225 X 5
245 X 5
265 X 5
275 X 5
225 X 12
Not feeling incredibly strong, gonna enjoy my rest... Murph on Saturday :)
Scaled cleans to 120 lbs. Not quite ready for 135.
As Rx'd: 9:23 (PR)
Full squat clean @ 40kg
No rings, did bench dips
Time 20min 28sec
Hate full squat cleans, wanted to do power cleans but reluctantly did full squat cleans.
Going to take earplug for next time so I don't have to hear all the encouragement from Pedro. He would not stop talking.
Need to work on Cleans think I reversed curled most of them.
Supercalifragilisticexpialidocious Good Fun
Subbed bench dips for ring dips because I don't have rings. 13:45.
Left shoulder is bothering me in a way that makes cleans very difficult. Did a modified version -- call it "Liz," I guess:
21-15-9 135# deadlifts
21-15-9 135# front squats
42-30-18 bar dips
Finished in 7:04.
subbed 65# full squat cleans/1.5x bar dips
last time was hang cleans, 60#, and bench dips
the full cleans make a big difference.
Deviation: Dips instead of ring dips.
(Dips instead of ring dips)
as rx'd 10:25
Did power cleans as opposed to full squat cleans.
SUB 95# clean
SUB 3x dips
15:18 subbed - 3:1 bar dips for rings dips
Subbed 2x bar dips (42-30-18). Otherwise, as rx'd. 12:28 (PR).
Haven't done this one since April - time then was a little over 15 minutes. Happy with the progress, but was not really feeling it today. Dips went better than last time - bigger chunks and less rest time in between. Lower back still sore - got fatigued quickly with cleans - had trouble stringing more than 5 or 6 together. Also had trouble maintaining hook grip - think it may be due to the gym barbells have knurling that is wearing away, so they're harder to grip?
Feeling a little beat down today - probably slip in a rest day tomorrow.
as rx'd squat cleans @ 61 kg
ring dips,shoulders below elbows
not my best,but better than last month,need to start doin cleans again,aa have been doin snatch all the time.
i'll ear plugs ye ! gabbaminute !
after snatch practice and d/l's
Elizabeth with 45 kg, time 14:25
First time I did this WOD with ring dips.
Miscalculated the weight, turned out I did it with 50 kg last time (Jan 09), but then it took 29 min. Should have been able to use 50 kg and still decrease the time.
Scaled to :
21/15/9 repetitions of
Clean 95 pounds
Total time 14' 40"
70# tricep press
reps as rx'd
95 lb cleans (weak shoulder)
2-to-1 bench dips w/ 45 lb plate on lap
Power cleans - need to work on my squat cleans - otherwise rxd with 95# 9:12
subbed bar dips for ring dips (3 for 1)
Subbed 2 dips for one ring dip. 21:05. Pr.
subbed bar dips for ring dips ( 3 for 1)
Catch up day; did this 1 1/2 hours after Fran with PR.
As rx'd; except last round of cleans were basically power cleans, thanks to Fran.
11:45; 9 sec faster than last month, but will try to clean up the tech next time when this is done on its own.
Last post didn't show so forgive if this is double posted.
Catch up day. Did this 1 1/2 hours after catch up Fran with new PR. Subbed 63-45-27 dips for ring dips. Last round of cleans were basically power cleans, thanks to Fran. Weight as rx'd:
11:36; 9 sec faster than last month.
95# squat cleans
Rd 1: 3:22 (SC 11/9/2)
Rd 2: 3:21 (SC 5/5/5)
Rd 3: 1:56 (SC 5/4)
Total: 8:39 (PR by about 0:30)
As Rx'd, 10:05 (Pr)
dont know why this takes so long but
95# full squat cleans from floor
12:19. Didn't feel good today. Decided to eliminate the middle set.
30 yom, 185 lbs
14:17 as rx'd full squat cleans
11:24 is my pr
did this last night. annoying b/c i tried to time but forgot one crucial step: starting the stopwatch. felt good though, I really like cleans.
21-15-9 reps of:
Clean 135 pounds
30/m/71"/185#/Camp Taji, Iraq
CFWU x3 with Burgener WU after each round
"Elizabeth" as Rx'd: 14:19
last time (091012): 13:47
Slight improvements on technique until I got tired. Bad technique makes for a killer shoulder workout.
bar dips- full 90 degrees on each rep
full squat cleans with 95#
first time doing this one as rx'd
squat cleans killed me
subbed 95# power cleans & bar dips
15lb KB cleans
Could have increased weight, but I was doing the WOD with a friend that is even newer to Crossfit than I am. Next time....
Subbed normal dips for rings dips 1:1 (clavicle pain).
Really tried to get Squat Cleans right; think I did pretty well.
Tore my hand open, and really banged up my shins, though.
3 rnd CFWU
WOD As rx'd until 15th ring dip. Then sub'd 2:1 for the remaining. Full squat cleans
Didn't feel so hot
Subbed low again; 95# and 1-1 bar dips.
Subbed 115# Squat Cleans
11:18, kicked my butt.
21-15-9 reps of:
Clean 85 pounds (full squat cleans)
Bench dips+ 9 (i.e., reps are 30-24-18), 2 feet on 3rd step
Time: 9:12 (PR by 18 sec)
Did Barry Cooper do this WOD?
21-15-9 reps of
Cleans: 65 lbs
Assisted ring dips
did assisted ring dip
and 115 lbs
16:19 as rx'd (squat cleans). last time, 12:14. just was not feeling it today. i guess it's been a pretty rough 3 days with angie and fran. almost quit early but decided its better to finish with a terrible time than give up. still not happy.
With power cleans and first time with the rings.
not 100% today. long warmup and SQx5-135-185-225-275-315, BPx2-135-185-225-225-225-225, skipped Elizabeth, did CFFB Ensign w/ 135# full cleans: 4,3,4,3,3,3. time to rest.
10:29 as rx'ed (full squat cleans)
11/19/2009 - first time with rx weight: 10.02
11/4/09 - Scaled to 115#: 8.06
9/12/09 - Scaled to 105#: 7.28
4/30/09 - Scaled to 95#: 6.45
11:53 (Big time PR)
23.46 I believe. pr is 18.10 or something like that
subbed 3 chair dips for 1 ring dip
thinking rest day the whole way through
10:23 as Rxd
Is anyone else as sore as I am? I think my inner voice has come down with Turrets syndrome because it keeps cussing me.
-Last set split into 3/3/3
-Legs were still dying from Fran
rx 10:24 (pr)
seems redundant to specify but they were full cleans
Anyone worried about what the clean is do the full one. Anytime you make it easier to post a 4 minute time is a copout. Everyone should do it full, teach it full. We get stronger with full range movements, not half catches. Anyone at 5 mins or so, do it again, and do it hard.
115 # Cleans
then 50 Sits
120# cleans (I am adding 5# each time this comes up)
Made up Fran Wed. night As Rx'd
5:01 (PR) 2 sec from sub 5 (geez)
6:05 BUT did power cleans, no squats. Knees said "not tonight".
35ypm / 207lbs
21-15-9 reps of 90# clean, and
42-30-18 bar dips
Added an additional two minutes this time, but I used no assist on the dips, added 50#s to the cleans, and moved from hang cleans to full squat cleans. Plus my form was much better. To be really honest, I split the cleans between 50% squat clean and 50% power clean. Either way, this is my new baseline...good workout.
63,45,27 bar dips
full squat cleans
12:29 w/115# and burpees and 15-12-9...needed pacing...1k rehab run
W/U - 100 sit up, 15 65lb clean, 15 pull up.
W.O.D. - clean modified
21 @105lb, 15@115lb, 9 @ 136lb (slow - one at a time) time: 35:57
Then to finish 15 consequtive clean @ 95lb.
Body weigh in - school scale 136.6lb
8:47 squat cleans
21 only 8:45 squat cleans
subbed 3:1 dips for ring dips.
Subbed 115# for (full squat) cleans:
Not real strong but form is coming along well. Ring dips are getting easier too.
6:25 as rx'd huge pr
not as rxed power cleans and reg dips 1/1
NOTE TO SELF: See journal entry on 11/20/09
Not quite as rx'd - I didn't really do the squat part of the clean.
Time was 7:39 (PR)
cant wait to do this one. I stay a day or 2 behind
135# power cleans 21-15-9
regular dips 35-25-15
10:33 as Rx'd with squat cleans
Full clean 95# (First time at this weight)
Bar dips (Scaled down)
95lb full squat cleans
power clean 135#
3x bar dips
scaled down to 115# cleans (all the weight I have at home) ; ring dips ---13 minutes flat
21-15-9 reps of:
Clean 135 pounds
Not As Rxd
21- sqt cleans, good form 5-4-3-3-3-3
21 Ring dips- 15-6
knee was clicking so abandoned after 9 sqt cleans 3-2-2-2... this was going to take forever not worth pushing a knee.
15 dips- 12-3
9 dips - 9,
done at about 10:20, skipping 15 sqt cleans. Oh well better to extend and save the aircraft then push a bad postion.
I dig this one.
male, 37 y/o, 149#, 68"
WOD modified 105# cleans
CFWUx3 (no dips)
135 (exactly) didn't go plus the collars this time.
am 2000m C2 row
dips assisted w/red band
12:06 (PR - last time 16:06)
50# tricep press
Subbed 110lbs for cleans.
scaled to 115 for cleans
PM, WS gym with bumpers
30 m 67kg
As rx'd for the first time 22.20
Tough one today, still working back into shape.
scaled to 95#
21-9 (skipped round of 15) cleans
21-15 (skipped round of 9) dips
Subbed bar dips for ring dips 42-30-18
Clean as rx´d. First time doing as rx´d.
Time 20 minutes. Totally wasted!
high rep full squats kill me
~9 minutes (screwed up my timer part way through)
Subbed regular dips. No rings & didn't have a lot of time today to do 2:1 or 3:1.
115 lbs squat cleans
13:13, 95 lbs, stright dips
No rings- did 63,45,27 parallel bar dips
3:50 or 4:50
Started on an already running clock and forgot when I started.
power cleans 55kg
Need to start working on mu full squat cleans.
Caught up with Elizabeth on saturday after posted WOD
Scaled dips due to no rings available, bw+25lbs
Subbed power cleans for sc and only 55kg
Not as RXed
w/ 135 power cleans (oops)
I should have read a little more, thought it was either or for cleans....should have done squat. Still a mean 8 minutes!
95x21, 75x15, 75x9
31, 25, 18
23yom, 6', 185
how many people bs their times on this site? i'm not that big of a sissy. are you all robots?
13:20. Subbed 60, 45, & 25 regular dips for ring dips.
@ the sweatbox:
135 lb squat cleans
and ring dips
reps as rx'd:
did workout with injured knee!
First time with this WOD. Legs were already fried since this is the sixth consecutive day of CrossFit WOD's.
135# Squat cleans
male. 28 years old, 175 lbs. crossfitting for 2 months now.
still rehabbing elbow so no cleans, and no rings either 'cause I don't have any
cfwu x 2
95# front squat
cooled down w/ a few 75# hang power cleans - no issues
115# Clean + Ring Dip
65 lbs power clean. A few bad ones too far forward, shoulder torque.
Assisted dips: 40lbs
Clean: 95lb x 21-15-9
RD: x 21-15-9
6:01 as rx'd
This cycle was intense.
9:32. power cleans and hspu instead of dips
21, 15, 9:
135lb squat clean
ring dips (unbroken)
weight was too heavy for me today. couldn't string together more than 3 cleans at a time.
substituted 3 parallel dips with 1 ring dip.
135# still quite difficult, need much better form
M 32yrs / 180lbs - 10:55 as RX'd
Love the ring dips.
Previous time was ~14 min with 65# power cleans and 50# assisted dips.
Today was 65# squat cleans for 21, then switched to power cleans for 15 & 9 b/c my back was killing. Dips were bar dips unassisted - first wod with unassisted dips after doing my first one last week.
9.07 pr shaved almost 2 whole min off missed by 5 sec. love the progress so far see next time!!
scaled squat cleans to 95lbs
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)
as rx'd 4:41
15:30 as rx'd
Struggled with cleans, sets of one. Still a little screwed up from Fran
Cleans broken 9-6-6, 6-6-3, 3-3-3
Dips broken 15-6 and unbroken in later rounds
Prev times were 14:27, 20, and then 15 minutes at the compare to date above which was scaled down to 115 on the cleans
If you can do Cleans with the required weight but it is going to turn into a slog try the following scaling:
(last time was Pack version 12:41)!
Clean 115 lb.
previous times: 15:55, 18:29
CFWU-3. Reg 1st. 12 pushups instead of dips 2nd & 3rd. Superman. Burgener. Jump rope work. Able to jump straight up better toward end.
Dips not bad:
20+1, 11+4, 9
Cleans a little tougher than I thought. Don't let knees come in at beginning of lift. Keeps legs from feeling so tired.
4/30: 8:38-PR power cleans
60 kg total
22'00" 15 - 9 - 6 cleans
21 - 15 - 9 RD
first time doing Elizabeth.
sub'd to 40kg
21-15-9 40kg squat cleans, ring dips
135# cleans 21-15-9
regular dips 42-30-18
scaled cleans to #95
subbed 3 bar dips for each ring dip
22:46 - PR! by 1:26, much needed after yesterday's performance.
As rx'ed 135lb Squat Cleans and Rings Dips
9:16 - New PR
Legs were absolutely torched from Fran the day before.
11:00 - 125lb clean, 3 to 1 dips (PR)
95 lb. cleans (full squat)
did regular dips.
Full 135# squats & ring dips
subbed reg dips x3 for ring dips-
clean 135# reps 21-15-9
dips reps 63-45-27
i can go faster... last time was with scaled weight
21-15-9 reps of:
Clean 135 pounds SUB 75 pounds
Compare to 090430
34 yom. 201 lbs
135 lbs for cleans and bar dips.
16:09 (PR). Last time 20:38 @ 209 lbs. I finished the first 21 cleans in 4:47
7:30 with hang clean. Quads were still trashed from 400m lunges four days ago.
did front squats today instead due to right arm issue.
5 x 3
Dips on squat stands
CFWUx3 (dips only 1x)
Cleans at 115
sub x3 regular dips
WOD: As rx'd, 12:10.
I posted a 4:58 last time which seems wildly inaccurate.
alternated between power and full cleans: 13:27
9:15 (full squat clean) (pr)
135 lb. cleans x 45
Assisted Dips (110 lbs.) x 90
1st & 2nd rd of dips - got 6 then did progressive dips. last set did pushups instead of dips
2:1 REG DIPS
b/c it's fun to be able to use the compare to link... on 1/6/09
8:21 a minute 21 sec. PR
PR!, done at midnight, got a bit heavier, 3 lbs, over the holidays
reg dips (x2)
sprints (7x400) beforehand
21-15-9 on power clean, 63-45-27 on dips: 11:40
late entry- done 7/25/10
55lb full squat cleans
after yesterday's barbara: ouch
M/38/218 lbs/ 6'3"
Late entry--done 7/25/2010:
135 full squat cleans
dips with 20 lb dumbell between ankles