November 18, 2009

Wednesday 091118

"Elizabeth"

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

Post time to comments.

Compare to 090430.

ski-th.jpg

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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
Comments

welcome back to the main site brian t! 3 days of girls in a row.

Comment #1 - Posted by: Chris S at November 17, 2009 4:41 PM

i believe someone called this yesterday.

Comment #2 - Posted by: Jeff 21/5'7/150 at November 17, 2009 4:41 PM

Revenge of the girls. Angie, Fran, and Elizabeth. What an awesome and brutal cycle!

Comment #3 - Posted by: mkr at November 17, 2009 4:42 PM

Goddamnit. Are you kidding me? The beating continues...

Comment #4 - Posted by: Mendoznuts at November 17, 2009 4:42 PM

Makes for a nice rest day Thursday.

Comment #5 - Posted by: Edubb at November 17, 2009 4:44 PM

Fran made me puke today; tommorrow I will make Elizabeth pay :-]

Comment #6 - Posted by: B 40 at November 17, 2009 4:50 PM

#4 Mendoznuts: That was funny.

I predicted "Grace"...close!

Comment #7 - Posted by: Playoff Beard at November 17, 2009 4:51 PM

Did this yesterday for the first time with full squat cleans
13:50
Power cleans before were so much easier
7:30
Its amazing how different it is!

Going to do Fran tonight.

Comment #8 - Posted by: Jacob M/31/180/6'0" at November 17, 2009 4:51 PM

i totally called it! 15/5'10/142

Comment #9 - Posted by: Nathaniel at November 17, 2009 4:54 PM

is there a more recent compare to date??? this is going to crush me!!! lol!

Comment #10 - Posted by: TREVOR BROWN at November 17, 2009 4:58 PM

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?

Comment #11 - Posted by: Sam, male, 130lb, 16 yo at November 17, 2009 5:01 PM

Trevor #10-
Compare to Oct 12, 2009.

Sam #11-
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.

Comment #12 - Posted by: Eric at November 17, 2009 5:08 PM

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

Comment #13 - Posted by: Strong Lil Pony! at November 17, 2009 5:09 PM

I think they are testing the limits of Rhabdo this week. I'm sooo sore. Oh well, 3-2-1.... GO!!! Good luck everyone!

Comment #14 - Posted by: Lil J: F/22/112# at November 17, 2009 5:13 PM

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

Comment #15 - Posted by: brendan at November 17, 2009 5:16 PM

Awesome early post ! I love knowing what I'm waking up to in the morning.

Thanks Coach.

Comment #16 - Posted by: Pokey at November 17, 2009 5:19 PM

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.

Comment #17 - Posted by: Pokey at November 17, 2009 5:20 PM

Nice! A break in the pullups. Me likey.

Comment #18 - Posted by: MikeD at November 17, 2009 5:23 PM

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.

Comment #19 - Posted by: The Nix-CF My Garage at November 17, 2009 5:26 PM

Yesssss.....finally get to use my new Elite Rings

Comment #20 - Posted by: Damian at November 17, 2009 5:28 PM

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.

Comment #21 - Posted by: mitch at November 17, 2009 5:32 PM

Compare to 091012

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 #22 - Posted by: joecam at November 17, 2009 5:32 PM

Should be fun!

Aloha,

Jordan

Comment #23 - Posted by: Jordan...28/175 @ Holloman AFB at November 17, 2009 5:34 PM

Pony - Roger that from yesterdays post. Prep has already begun and hopefully we can charter a plane straight to Aromas and then skydive out!!!!!

Comment #24 - Posted by: Rookie at November 17, 2009 5:35 PM

out of action lower body for 2 weeks till tendonitis heals.

Subbed JT - 9:51 big PR by 2 mins

Comment #25 - Posted by: Rookie at November 17, 2009 5:57 PM

If my gym doesn't have an Olympic bar or enough weight and we don't have rings what would I do instead

Comment #26 - Posted by: Colin at November 17, 2009 6:00 PM

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?

Comment #27 - Posted by: yorticus at November 17, 2009 6:02 PM

hey...when are we going to get some pullups...I am so tired of ring dips...

Comment #28 - Posted by: marty at November 17, 2009 6:06 PM

Mitch
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.

Comment #29 - Posted by: Zach m/24/ 5'9'/ 175lbs at November 17, 2009 6:06 PM

#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.

Comment #30 - Posted by: Jesco 29/M165/5'9" at November 17, 2009 6:09 PM

lol is the next day CFT?

Comment #31 - Posted by: debell m/22/6'1"/195 at November 17, 2009 6:12 PM

rough three day

Comment #32 - Posted by: Zach & Annie@CFWS at November 17, 2009 6:17 PM

'Bout time they got the developer of Pose on as the expert on the subject.

Comment #33 - Posted by: Ben Moskowitz at November 17, 2009 6:17 PM

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!!!

DO WORK!!!

Comment #34 - Posted by: BlackCatX-Fit at November 17, 2009 6:17 PM

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 :)

Comment #35 - Posted by: Herm at November 17, 2009 6:22 PM

coach, your a great piece of gear!! you and this program deff changed my life, i love you man

Comment #36 - Posted by: matt at November 17, 2009 6:26 PM

awesome..let's get it!
#27 yorticus, you are hilarious

Comment #37 - Posted by: Hugh Daddy m/26/5'9"/213 at November 17, 2009 6:29 PM

What can I substitute for the clean? I have no barbell?

Comment #38 - Posted by: AL at November 17, 2009 6:35 PM

#38, Al:

Dumbbells

Comment #39 - Posted by: ojt at November 17, 2009 6:42 PM

7:02 as rx'd

Comment #40 - Posted by: Alex - CrossFitAuckland at November 17, 2009 6:56 PM

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

Comment #41 - Posted by: Derek M/23/159/5'8" at November 17, 2009 6:59 PM

Cheers Zach and Jesco for the reply.

Comment #42 - Posted by: mitch at November 17, 2009 7:11 PM

Holy Schnikies! Three "girls" in a row?! I do love any woman that will help make a man out of me! Bring it on!!

Comment #43 - Posted by: dk m/32/6'0"/220 at November 17, 2009 7:13 PM

i think i'll throw in some pull ups, haven't done them in awhile

Comment #44 - Posted by: mike at November 17, 2009 7:23 PM

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?

Comment #45 - Posted by: Brian at November 17, 2009 7:36 PM

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...

Comment #46 - Posted by: Ronny at November 17, 2009 8:02 PM

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....

Comment #47 - Posted by: Ronny at November 17, 2009 8:04 PM

Gotta love CF

Comment #48 - Posted by: Dash at November 17, 2009 8:04 PM

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.
Laura f/47/5'7/150

Comment #49 - Posted by: power-girl at November 17, 2009 8:12 PM

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

Santi

Comment #50 - Posted by: Santi at November 17, 2009 8:20 PM

#11 and #12 This is a FULL SQUAT clean!!!
Watch the videos

Comment #51 - Posted by: Lil J at November 17, 2009 8:38 PM

Santi #50-

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.

Comment #52 - Posted by: Eric at November 17, 2009 9:01 PM

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.

Comment #53 - Posted by: Bob F at November 17, 2009 9:07 PM

Comment #52

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.

santi

Comment #54 - Posted by: Santi at November 17, 2009 9:16 PM

Colin #26

my advice would be to find another gym

Comment #55 - Posted by: nick in sydney m/38/6ft/183 at November 17, 2009 10:49 PM

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.

Comment #56 - Posted by: BrianO at November 17, 2009 11:38 PM

ahh, I remember Fran to Elizabeth October 11/12. Deja vu all over again.

Comment #57 - Posted by: sideburn at November 17, 2009 11:58 PM

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.

Comment #58 - Posted by: Callum at November 18, 2009 12:00 AM

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.

Comment #59 - Posted by: Callum at November 18, 2009 12:02 AM

scaled to 50kg cleans and 15-11-7 ring dips

12:41

Had a great time! First time with this one.

Comment #60 - Posted by: Ben in Xiamen at November 18, 2009 12:35 AM

21-15-9 reps of:
Clean 135 pounds (subbed with empty 15KG bar)
Ring dips (subbed with chair dips)

6:53

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 !!

Excellent fun.

Comment #61 - Posted by: marathonmax in Scotland at November 18, 2009 12:49 AM

28/m/79kg

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.

Comment #62 - Posted by: pz at November 18, 2009 1:02 AM

And clean technique needs more work.

Comment #63 - Posted by: pz at November 18, 2009 1:04 AM

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??

Comment #64 - Posted by: Cleveland at November 18, 2009 1:35 AM

Cleveland #64:

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.

Comment #65 - Posted by: Bryan K at November 18, 2009 1:46 AM

m/44/185

as rx'd
12:58

Comment #66 - Posted by: cosmo at November 18, 2009 2:05 AM


rx'd
8:03

Comment #67 - Posted by: Charbs 23/190/m at November 18, 2009 2:19 AM

M/21/5'7/155

4:43

Comment #68 - Posted by: Grant Kim at November 18, 2009 2:34 AM

Callum,
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.

Comment #69 - Posted by: phil g atlanta, ga cf since 8/21/09 at November 18, 2009 2:36 AM

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

Comment #70 - Posted by: colin at November 18, 2009 2:38 AM

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.

Comment #71 - Posted by: Latham M/29/182 at November 18, 2009 2:40 AM

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!!!!!

Comment #72 - Posted by: angie at November 18, 2009 2:48 AM

41/m/176cm/73kg

As rx'd

13:02 (last time 9:08 with 115#)

First time with 135# cleans. Not to bad, considering my max clean is 180#.

Comment #73 - Posted by: Memuc at November 18, 2009 2:53 AM

m/41/5'6"/145

subbed 105#
watch stopped. no recorded time.

Comment #74 - Posted by: duane at November 18, 2009 3:56 AM

135 cleans
63-45-27 dips

25.10

slower than last time. full squat cleans this time though, last time i did power cleans.

Comment #75 - Posted by: joe m/28/178 at November 18, 2009 4:07 AM

800m run
CFWU X 2

Eliz: 115#, middle set half HPC (11:46)

800m run

Comment #76 - Posted by: Keenan/m/39/73/208 at November 18, 2009 4:20 AM

7:59 as rx'd

Comment #77 - Posted by: joecam 35/M/188 at November 18, 2009 4:30 AM

As Rx'd 11:14

Jamz - 12:00 w/ Hang Squat Cleans 45 lbs, & Jumping Ring Dips.

Comment #78 - Posted by: thetimmy at November 18, 2009 4:30 AM

M/38/69"/198

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.

Comment #79 - Posted by: TREVOR at November 18, 2009 4:39 AM

50m/5'10"/214
"elizabeth"
as Rx'd
time:4:40

my 17 yr old son:5:13
wrestling practice has started. I'm a bit whooped after just two days. But, so is he.

Comment #80 - Posted by: stick at November 18, 2009 4:41 AM

not on top of my game today.

115lb squat cleans
1:1 bar dips (30lb of assist last two rounds)

15::09

Comment #81 - Posted by: jeglit (m/37/6'4"/220) at November 18, 2009 4:43 AM

as Rx'd - 8:25

Comment #82 - Posted by: Andrew Cobin/M/34/72"/195 at November 18, 2009 4:44 AM

Changed to:
15-12-9 reps of:
Clean 95# (Full Squat clean)
Ring dips
Time: 12:58--First time doing Liz

Comment #83 - Posted by: Hugh Daddy at November 18, 2009 4:46 AM

15:20 Rxd

last time 17:57 (Oct.12, 2009) and was first time rxd

Rock on!

Comment #84 - Posted by: Pokey at November 18, 2009 4:48 AM

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?

Comment #85 - Posted by: Bri M/23/5'7"/155 at November 18, 2009 4:48 AM

8.52 mins

subbed bar dips 50-40-30 for ring dips

Comment #86 - Posted by: Marty 42/5'10"/170lbs at November 18, 2009 4:49 AM

7:04 as Rx'd (PR!!)

Comment #87 - Posted by: Tyler Scott at November 18, 2009 5:15 AM

M/34/165
21-15-9 135# cleans
42-30-18 dips
11:12
first time with 135# cleans

Comment #88 - Posted by: J. Galt at November 18, 2009 5:18 AM

9:55

Comment #89 - Posted by: Gabriel Wright at November 18, 2009 5:18 AM

CFWU x1
Burgener WU x1

14:46

Power Cleans from floor. Bar dips 1-1.

Note: try 3-1 dips next time.

Comment #90 - Posted by: KaziK M/25/5'10''/170 at November 18, 2009 5:23 AM

M/29/66"/152lb

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.

Comment #91 - Posted by: Mike at November 18, 2009 5:28 AM

28/6'8"/226

13:07

Comment #92 - Posted by: Stretch at November 18, 2009 5:40 AM

7:01

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!!

Comment #93 - Posted by: LBW M/30/6'/230 at November 18, 2009 5:45 AM

105# squat cleans / ring dips
10:20

Comment #94 - Posted by: Jon E at November 18, 2009 5:50 AM

Three lovely ladies in a row!! Finished this 2 hours ago and I'm feeling the pain already! Love it!!

Comment #95 - Posted by: mick at November 18, 2009 5:55 AM

17:05

88 lbs cleans. no squat.

subbed 3 bar dips for each ring dip.
63-45-27

Comment #96 - Posted by: Sebastian M/23/183/81,2 at November 18, 2009 6:09 AM

12 mins.

75 lbs. full squat cleans
21-15-9 regular dips

Comment #97 - Posted by: Jamie at November 18, 2009 6:19 AM

bw 170

last time:
subbed reg dips for ring dips

6:46
+ 24 lb weight vest

this time:

subbed front squats
180x5
205x3
230x5

Comment #98 - Posted by: paulw at November 18, 2009 6:20 AM

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

Comment #99 - Posted by: Justin/192#/28 at November 18, 2009 6:32 AM

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)

Comment #100 - Posted by: Damian at November 18, 2009 6:37 AM

Elizabeth

subbed 2x bar dips
135 lbs cleans

11:58

Comment #101 - Posted by: Adam m/43/6'2"/190 at November 18, 2009 6:45 AM

24/m/175

as rx'd

last time i did power cleans. bout a 5 min difference when i go ass to heels on these cleans.

10:54

Comment #102 - Posted by: NickR at November 18, 2009 6:46 AM

50 lbs cleans
30 lb assisted dips

10:56

Comment #103 - Posted by: beemer (f/38/5'4"/130) at November 18, 2009 6:50 AM

22/m/5'8"/150

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!

Comment #104 - Posted by: Slav at November 18, 2009 6:52 AM

m36/79kg

1st time rx'd

15:19

Comment #105 - Posted by: Fred Frisell at November 18, 2009 7:03 AM

m/33/6'4"/213#

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
14:29

Comment #106 - Posted by: dan m at November 18, 2009 7:08 AM

anyone know what happend to brandx scaled workout page? browser wont open the page.

Comment #107 - Posted by: Vince at November 18, 2009 7:10 AM

Double up regular dips for ring dips.

8'15" 56

Comment #108 - Posted by: Matty in E.WA. at November 18, 2009 7:12 AM

m/27/5'5"/145

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.

Comment #109 - Posted by: Akira at November 18, 2009 7:17 AM

power cleans or hang cleans?

Comment #110 - Posted by: louis at November 18, 2009 7:28 AM

#110 - neither power not hang. Full squat cleans.

Comment #111 - Posted by: LisaAnne in Tucson at November 18, 2009 7:36 AM

oops -- neither power NOR hang. That's what I meant to say!

As rx'd for women (95#) 11:44

Comment #112 - Posted by: LisaAnne in Tucson at November 18, 2009 7:38 AM

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?

Comment #113 - Posted by: Chris H m/31/147/67" at November 18, 2009 7:40 AM

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!

Angie:10:04
Fran: 3:19
Elizabeth: 4:12

When does the plateau occur?

In Fitness,
Cam

Comment #114 - Posted by: Cam 21/M/185 at November 18, 2009 7:40 AM

Elizabeth @ RX - 6:24

Comment #115 - Posted by: nickPFD at November 18, 2009 7:46 AM

m/28/6'/324

assisted dips with green band under armpits

16:23

Comment #116 - Posted by: nick.d at November 18, 2009 7:46 AM

sub'd 4 dips for 1 ring dip
completed untimed. broke cleans into sets of 5

Comment #117 - Posted by: Lance 27/M/69in/183lbs at November 18, 2009 7:46 AM

Doing regular dips instead of rings bc no rings at my campus gym.

Comment #118 - Posted by: George Q. at November 18, 2009 7:48 AM

Umm...all these sub 5 minute times, are you guys doing squat cleans? Bravo if you are.

Comment #119 - Posted by: Yeah Right at November 18, 2009 7:49 AM

19.21
Reg Dips: 63, 45, 27

Comment #120 - Posted by: kylec at November 18, 2009 7:49 AM

Day off

Comment #121 - Posted by: Pete In Sun City at November 18, 2009 7:50 AM

M/35/185
8:20

Comment #122 - Posted by: Paul K at November 18, 2009 7:50 AM

16:56

Comment #123 - Posted by: JCL 37/240/6'2" at November 18, 2009 7:52 AM

M 33/6'/175

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.

Comment #124 - Posted by: Jason Martin at November 18, 2009 8:00 AM

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?

Comment #125 - Posted by: jbear at November 18, 2009 8:00 AM

F/123#/5'2"

CF at Pentagon gym.

Cleaned 45#
Dips on bench (3 x 21, 15, 9)

10:41

(finished with 100 DUs and 150 sit-ups...not included in my time)

Comment #126 - Posted by: Spy at November 18, 2009 8:01 AM

34/F/5'10"/160

That hurt.

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.

As Rx’d
95# full squat cleans
7:17 PR (17 seconds faster than last month)

Comment #127 - Posted by: Laura DeMarco - CrossFit Rx at November 18, 2009 8:06 AM

10 Cleans (135lbs)
11 Cleans (110lbs)
21 Dips

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...

Thanks,
danielquincy

Comment #128 - Posted by: danielquincy, M/17/5'10"/180 at November 18, 2009 8:07 AM

Just starting. Is the weight posted the weight that we have to use, or can we start off a little lighter?

Comment #129 - Posted by: scott at November 18, 2009 8:12 AM

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.

Comment #130 - Posted by: gs at November 18, 2009 8:12 AM

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

Comment #131 - Posted by: Cory P at November 18, 2009 8:15 AM

129:

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.

Comment #132 - Posted by: cam 21/M//72"/189 at November 18, 2009 8:16 AM

129: My fault, read it wrong....yes you can scale down..sorry.

Comment #133 - Posted by: cam 21/M//72"/189 at November 18, 2009 8:18 AM

"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.

TIME: 10:20

Comment #134 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at November 18, 2009 8:24 AM

40 kg. 9.47

Comment #135 - Posted by: Mikaelt at November 18, 2009 8:24 AM

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

Comment #136 - Posted by: Michael/M/31y/6'0"/174 at November 18, 2009 8:36 AM

M 37 6' 165#

21-15-9 135# Squat Clean
42-30-18 Sub 2 for 1 bar dips

12:58

Comment #137 - Posted by: CrossFit Refugee at November 18, 2009 8:45 AM

M/22/6'2/160

13:46

105# cleans

Comment #138 - Posted by: SeanMerron at November 18, 2009 8:46 AM

13:48

Comment #139 - Posted by: Ian Wheelis at November 18, 2009 8:48 AM

Clean 135 pounds 21-15-9
Ring dips 34-31-31

Comment #140 - Posted by: Bama Jim - M/41/6'4"/207 at November 18, 2009 8:49 AM

m/181.5lbs/43 rx'd full squat cleans

16:44

Comment #141 - Posted by: Tim Hamilton at November 18, 2009 8:50 AM

Fran.
Men's weight on Thrusters 95#, sets broken.
Pull ups, some jump near end.

8:15
Awesome

Elizabeth tomorrow
Laura f/47/5'7/150

Comment #142 - Posted by: power-girl at November 18, 2009 8:50 AM

CFWU x 3 (8/55)

95# on Clean; arm is ok

Ring dips as Rx'd

18:53

Comment #143 - Posted by: F15E_WSO/47/6'/180 at November 18, 2009 8:54 AM

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

Comment #144 - Posted by: Jim D. 49 yom 165# at November 18, 2009 8:55 AM

second day of crossfit.
95lb clean
42-30-21 on chair dips.

14:30

Comment #145 - Posted by: Ryan F at November 18, 2009 8:57 AM

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?

Comment #146 - Posted by: plmtr at November 18, 2009 9:03 AM

row 1000 m in 3min43 for warm-up

WOD scaled to 115 lbs in 11min57 back from two weeks off due to surgery

Comment #147 - Posted by: 11381/29/m/5'7/155 at November 18, 2009 9:08 AM

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.

Comment #148 - Posted by: scott at November 18, 2009 9:14 AM

M/34/5'11"/167

Done!
Elizabeth (Scaled)
Time: 0:18:31

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

Comment #149 - Posted by: Rene Guillon at November 18, 2009 9:20 AM

as rxed

11:32 (PR)

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.

Comment #150 - Posted by: fat tony 5'3"/150/29 at November 18, 2009 9:21 AM

Subbed 115# full squat cleans
(could & should have done power cleans, no juice left after pushing hard on Fran and doing a similar exercise)

13:55

Comment #151 - Posted by: Cory at November 18, 2009 9:21 AM

rx'd (full squat cleans @135#)

11:07

ring dips took :54 - total

PUKED AGAIN

M/46/145

Comment #152 - Posted by: B 40 at November 18, 2009 9:27 AM

As rx'd (60kg)

13:40

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.

Comment #153 - Posted by: jpw m/40/6'0"/155 at November 18, 2009 9:27 AM

As Rx'ed: 14:44

Comment #154 - Posted by: G-BO m/28/68"/165lb at November 18, 2009 9:36 AM

@ #28

We just had 145 PullUPS in the Last 2 DAYS!!!!!!

Where have you BEEN?!?!?!

Comment #155 - Posted by: J at November 18, 2009 9:42 AM

2:50 off last time i did "Liz"

Comment #156 - Posted by: G-BO at November 18, 2009 9:44 AM

30/m/5'11"/205

8:01

Pr is around 7:30

Comment #157 - Posted by: cheflin at November 18, 2009 9:46 AM

m/42/168/6'

as rx'd: 9:42...last time: 11:24

Comment #158 - Posted by: P&M at November 18, 2009 9:48 AM

105# cleans, 50# weight assist on the dips

@9:00

Could have gone a little heavier on both, but not much. Especially with my entire body still sore from the last two days! :D

Comment #159 - Posted by: dk m/32/6'0"/220 at November 18, 2009 9:53 AM

95# Power Clean
Ring Push-ups
7:39

Last Time
95# Power Cleans
30-20-10 Bar Dips
8:47

I'd like to think it's an improvement but I guess it's about the same. Clean definitely felt better.

Comment #160 - Posted by: Alan 22/m/5'9"/180 at November 18, 2009 9:54 AM

as rx'd 10:00

1:18 slower then last time, but had rings this time. previous time was bar dips

20/m/6'0/170

Comment #161 - Posted by: joe at November 18, 2009 9:58 AM

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 :)

Comment #162 - Posted by: ScottMacArthur at November 18, 2009 10:01 AM

Scott #148-

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.

Comment #163 - Posted by: Eric at November 18, 2009 10:03 AM

#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.

Comment #164 - Posted by: Jesco at November 18, 2009 10:03 AM

#155

J...it is called sarcasm...it is all I got left seeing as I can barely move my arms from all those damn pullups...

Comment #165 - Posted by: Marty at November 18, 2009 10:10 AM

Yes I got it done in 5:11, but that is regular dips not ring dips so it was a little faster than usual.

Comment #166 - Posted by: Travis at November 18, 2009 10:11 AM

M / 40 / 195

As RX'd in 11:02

Comment #167 - Posted by: JT's Daddy at November 18, 2009 10:14 AM

#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.

Comment #168 - Posted by: Chris H m/31/147/67" at November 18, 2009 10:18 AM

m/27/241
Subbed 35lb dumbbell cleans and chair dips. 25:47

Comment #169 - Posted by: AL at November 18, 2009 10:21 AM

Scaled back to 40kg. Power cleans. Subbed bar dips for rings, only 1x though. My dips suck.

12:44

As does my time apparently.

Comment #170 - Posted by: jk at November 18, 2009 10:22 AM

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!!!

Comment #171 - Posted by: fat tony 5'3"/150/29 at November 18, 2009 10:22 AM

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
135x21
21 ring dips
155x15
15 ring dips
175x9
9 ring dips w/ 20lb vest

18:33

Comment #172 - Posted by: Eamon at November 18, 2009 10:25 AM

135 Cleans 21 reps
42 Bar dips
135 Cleans 15 reps
30 Bar dips
135 Cleans 9 reps
18 Bar dips

19:19
not a good time, but I am just getting back into crossfit after being lazy for a couple of months

Comment #173 - Posted by: Alpha Jiggle at November 18, 2009 10:29 AM

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!

Comment #174 - Posted by: Strong Lil Pony! at November 18, 2009 10:33 AM

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.

14:28

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!

Comment #175 - Posted by: Camille/F/38/135/5'4" at November 18, 2009 10:43 AM

6:32 as rx'd

Comment #176 - Posted by: Richard at November 18, 2009 10:52 AM

Scott #148,
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.

Comment #177 - Posted by: phil g atlanta, ga cf since 8/21/09 at November 18, 2009 10:52 AM

3X CFWU (very weak on the PUs, go figure)

WOD as RXed:

12:04

21- 5:04
15- 4:53
9- 2:07

Comment #178 - Posted by: Gene 40/6'2"/215/W3D3 at November 18, 2009 10:53 AM

6:32 as rx'd

Comment #179 - Posted by: Richard at November 18, 2009 10:54 AM

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

Comment #180 - Posted by: Dinzy at November 18, 2009 10:57 AM

Same as last time: 12:30

Comment #181 - Posted by: Hale at November 18, 2009 10:57 AM

as rx'd 8:23

Comment #182 - Posted by: Anthony/Worm M/5'11"/37/200 at November 18, 2009 11:00 AM

8:57 (85#'s)

Comment #183 - Posted by: krista colson at November 18, 2009 11:01 AM

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.

12:22

Comment #184 - Posted by: bradp m/33/6'2"/270 at November 18, 2009 11:05 AM

11:40 95# power clean, bar dips

Comment #185 - Posted by: ccraft at November 18, 2009 11:06 AM

"Elizabeth"

21-15-9 reps of:
squat Clean 135 pounds
Ring dips
time 11:58
last time11:48
last time 17:00
time befor that25:17

10 seconds slower. Eh nothing to really say, I did drop 2 cleans.

Comment #186 - Posted by: NikNichols42yo 5'7'' 165lbs at November 18, 2009 11:06 AM

11:36 bar dips in place of rings, felt like a pussy today

Comment #187 - Posted by: Zimm (M/22/69"/190) at November 18, 2009 11:12 AM

13 flat pretty crappy but ok for first workout after h1n1 hit

Comment #188 - Posted by: Besslinger at November 18, 2009 11:14 AM

Man I need to work on my squat cleans.

"Elizabeth" as rx'd
Time- 19:58

Far cry from 12:56 with power cleans.

Comment #189 - Posted by: TJ Miller at November 18, 2009 11:16 AM

M/26/140/5'11"

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.

Comment #190 - Posted by: Jon at November 18, 2009 11:16 AM

11:03

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.

Comment #191 - Posted by: mas 52/M/150 at November 18, 2009 11:21 AM

17:43

Comment #192 - Posted by: logan at November 18, 2009 11:22 AM

6:57 rx'd, slow today

Comment #193 - Posted by: dan colson at November 18, 2009 11:31 AM

13:40

Power Cleans as rx'd, subbed parallel bar dips for ring dips and tripled the number of reps.

M/24/5'11''/200

Comment #194 - Posted by: Kent at November 18, 2009 11:31 AM

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.

Comment #195 - Posted by: Justin Hatcher at November 18, 2009 11:32 AM

6:21 as rxd

Comment #196 - Posted by: Vladimir at November 18, 2009 11:35 AM

Power cleans 95#'s 21-15-9
Bar dips 21-15-9

13min 40sec

Comment #197 - Posted by: Dave M/ 51 / 5-9 / 185 at November 18, 2009 11:37 AM

as rx'd 9:31 PR

Comment #198 - Posted by: bart -m/21/5'9"/155 at November 18, 2009 11:40 AM

As rx'd:

Full Squat Cleans

11:20

Comment #199 - Posted by: Shawn B. M - 37 - 153# - 5'9" at November 18, 2009 11:41 AM

m/22/5-8/172
CLEANS
21 @ 135 LBS
15 @ 115 LBS
9 @ 115 LBS
DIPS (parallel bars, due to lack of rings)
21,15,9

[6:56]

Comment #200 - Posted by: louis at November 18, 2009 11:43 AM

21-15-9
Squat Clean (from ground to shoulders) 115lbs
Dips

11:28

Really gassed after the last couple of days. Not too sore, just no energy. Active rest day tomorrow should help.

Comment #201 - Posted by: dutch at November 18, 2009 11:56 AM

15:12

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

Comment #202 - Posted by: Hoppy M/28/195/5'10" at November 18, 2009 12:01 PM

17:10,(115)

a little heavy for me, should've gone down a little bit more, had to bail on two of the squats

m/25/5-9/160

Comment #203 - Posted by: Raph at November 18, 2009 12:03 PM

8:08

Comment #204 - Posted by: SLAP at November 18, 2009 12:06 PM

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.

15:15

Comment #205 - Posted by: stryder9 M/35/5'8"/150# at November 18, 2009 12:07 PM

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
row 500m
15 kb swings
15 toes to bar
row 1200m
9 kb swings
9 toes to bar
row 1000m
21:20
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!

Comment #206 - Posted by: Cookie at November 18, 2009 12:23 PM

This is only my second day and my legs are screaming, I can hardly walk down the stairs. I love it.

Comment #207 - Posted by: JohnnyP at November 18, 2009 12:25 PM

M/44/185/5'9"
As Rx'd 13:50

Comment #208 - Posted by: Alan at November 18, 2009 12:27 PM

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.

Comment #209 - Posted by: Paul Williams at November 18, 2009 12:33 PM

M/27/6'/225#

First time with Elizabeth WOD. Substituted regular dips (3X= 63, 27, 15) for Ring Dips.

15:47

Comment #210 - Posted by: tabber1323 at November 18, 2009 12:34 PM

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.

Comment #211 - Posted by: Walker at November 18, 2009 12:35 PM

9:02 pr
three pr's in three days.

Comment #212 - Posted by: B-Mo 6', m,32,197 at November 18, 2009 12:38 PM

m/44/220/6'1"
Scaled to 95# hang cleans (nursing the shoulders!)
dips as rx

Comment #213 - Posted by: Chaplainbrad at November 18, 2009 12:41 PM

EJ
M/36/165
9:00 POWER CLEANS
EJ

Comment #214 - Posted by: ej at November 18, 2009 12:43 PM

14:57 gotta get back in shape.

Comment #215 - Posted by: bgarcia4 at November 18, 2009 12:46 PM

8:57 as rx'd

Comment #216 - Posted by: Jay at November 18, 2009 12:47 PM

48 / 176

as rx'd - squat cleans and shoulders below elbows on dips

11:56 PR by :28

Comment #217 - Posted by: tom perry at November 18, 2009 12:54 PM

pwr cleans

6:10

Comment #218 - Posted by: ferb44 at November 18, 2009 12:55 PM

m.23.175

Rx'd

13:53

Comment #219 - Posted by: cass - CF Oshawa at November 18, 2009 12:57 PM

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!

Comment #220 - Posted by: John VanWey at November 18, 2009 1:01 PM

The Barry Sears event that happened this past Sunday is now available for view on demand. Go to: http://live.todocast.tv/template.ma-16x9.php?EventNumber=TDC-E1185 (w/f/s) and check it out!

Comment #221 - Posted by: Dancheta at November 18, 2009 1:02 PM

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.

Comment #222 - Posted by: John VanWey at November 18, 2009 1:12 PM

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.

Comment #223 - Posted by: Kamper/M/45/74"/200 at November 18, 2009 1:16 PM

m/39/157
5:45 as rx'd

Comment #224 - Posted by: Seth H. at November 18, 2009 1:17 PM

m/170

as rx: 8:16 (pr by 31 sec.)

Comment #225 - Posted by: jnel at November 18, 2009 1:22 PM

scaled to 95# cleans, bar dips
12:51

Comment #226 - Posted by: eburley at November 18, 2009 1:28 PM

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!)

Comment #227 - Posted by: Rebar [51y/m/10st12/70"] at November 18, 2009 1:29 PM

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.

Comment #228 - Posted by: Kamper/M/45/74"/200 at November 18, 2009 1:37 PM

did squat cleans
8:58

Comment #229 - Posted by: colin k at November 18, 2009 1:37 PM

34/M 151LBS 5'10"

Scaled to 95LB, had to do bench dips; no bar or rings near

14:38

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

thx Coach.

Comment #230 - Posted by: J at November 18, 2009 1:37 PM

7:20

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

Comment #231 - Posted by: Tyler1 at November 18, 2009 1:37 PM

26/m/5'11"/185
Level 1 Cert this weekend. Scaled back to 95 lbs on squat cleans and as rx'd ring dips.
6:33

Comment #232 - Posted by: justaman - liberty sc at November 18, 2009 1:38 PM

21-159
25 kg hang cleans
dips- push ups (pain in hand prevented from doing dips)

11:00

1 km row

Comment #233 - Posted by: Anne at November 18, 2009 1:45 PM

M/40/145/64"

15:30 "the Girls" Hot Tub tonight 5K tomorrow the girls.....were next

Comment #234 - Posted by: Bill S at November 18, 2009 1:46 PM

male/30/5'11" 170lb
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

Comment #235 - Posted by: Chris T at November 18, 2009 1:50 PM

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.
time: 10:05

Comment #236 - Posted by: jonEl M/38/5'9"/178 at November 18, 2009 1:56 PM

Med. Ball Cleans 2x10
Back Ext's 3x10
Dip Work 3x10
Burgener Warm-Up

WOD
:12::59

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!

Comment #237 - Posted by: DJ at November 18, 2009 1:57 PM

m/41/155

6:38 pr (115# Cleans)

Last time 9:44

Comment #238 - Posted by: Brian at November 18, 2009 1:59 PM

as rx'd, time: 14'09, pr down from 16'36

Comment #239 - Posted by: ccfeldt at November 18, 2009 2:07 PM

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)

Comment #240 - Posted by: R.Lee_Seattle at November 18, 2009 2:12 PM

3rds mod. cfwu

21-15-9 115# squat cleans
42-30-18 bar dips

17:10

legs are beat from this trio...

Comment #241 - Posted by: NUcf m/23/5'7"/155 at November 18, 2009 2:15 PM

Proper compare to date

http://www.crossfit.com/mt-archive2/004991.html

Going to go hit this now.

Comment #242 - Posted by: tooljunky at November 18, 2009 2:16 PM

m/47/187/5'10"

Scaled 10/8/6
45lb dumbbell cleans. Weight assisted dips.
7:00
Third day. Hooked.

Comment #243 - Posted by: Scott at November 18, 2009 2:22 PM

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.

Comment #244 - Posted by: Travis at November 18, 2009 2:22 PM

Modified WOD:
125 lb power clean 21-15-9
push-ups 42-30 dips 9

16:49

I'm with #241... my legs are toast

Comment #245 - Posted by: Matt 22/6'2"/170 at November 18, 2009 2:24 PM

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 :)

Comment #246 - Posted by: Herm at November 18, 2009 2:29 PM

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

Comment #247 - Posted by: Jamie/m/175/5'11"/30 at November 18, 2009 2:32 PM

umm... So are these just recommended weights?

Comment #248 - Posted by: Spainhour at November 18, 2009 2:36 PM

Squat Clean 60Kg
Ring Dips
first time doing both
10 cleans
15 dips
7 cleans
9 dips
5 cleans
6 dips
10:37

Comment #249 - Posted by: FB at November 18, 2009 2:36 PM

Fran 3:15 Rx'd

Comment #250 - Posted by: Nielsen at November 18, 2009 2:39 PM

m/45/175

CFWU x 3 - PU & dips
as rx'd

8:10

Comment #251 - Posted by: Stu at November 18, 2009 2:39 PM

M/40/5'6"/194

21:47

Can't believe some of these times! First time I really did full squat cleans - so I'll cut myself some slack.

Comment #252 - Posted by: Mike C. at November 18, 2009 2:46 PM

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.

Comment #253 - Posted by: Sam, male, 130lb, 16 yo at November 18, 2009 2:56 PM

m/38/76/210

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.

Comment #254 - Posted by: Chas at November 18, 2009 3:01 PM

10:21 as rx

Comment #255 - Posted by: Hunterk2 at November 18, 2009 3:07 PM

M/47/66"/135

CFWU

Fran make-up from yesterday, weight scaled to 80 lbs.

5:18

I hate Fran...

Comment #256 - Posted by: jpatrick at November 18, 2009 3:08 PM

CFWU x2

21:25
subs:
115# cleans
2:1 bar dips

Comment #257 - Posted by: Matthew at November 18, 2009 3:08 PM

sub'd in 115lb
17:32

Comment #258 - Posted by: jlyssand - 27/M/170/5'11 - Seattle at November 18, 2009 3:10 PM

Did power cleans.

10:11 135#

Aloha,

Jordan

Comment #259 - Posted by: Jordan...28/175 @ Holloman AFB at November 18, 2009 3:12 PM

as rx'd 3:34

Comment #260 - Posted by: Screech 20/M/160/5'10 at November 18, 2009 3:24 PM

CFWU x 3 (minus dips)

As Rx'd

25:59

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.

Comment #261 - Posted by: Marc 30/ 6'4"/ 205 at November 18, 2009 3:28 PM

31/m/196

10:48 as rx'd.

Comment #262 - Posted by: SAT at November 18, 2009 3:30 PM

#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!

Comment #263 - Posted by: Steele at November 18, 2009 3:30 PM

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!

Comment #264 - Posted by: Xfit Rice Owls at November 18, 2009 3:32 PM

30yo, 5'11", 177lbs

12:36

I was feeling lazy when I started, but pushed myself hard. A 5:10 improvement over my January time. Must be doing something right.

Comment #265 - Posted by: Alton at November 18, 2009 3:41 PM

m/26/5'11''/180

as rx'd 9:55 PR, lots of room to improve, need less breaks to catch my breath

Comment #266 - Posted by: TREVOR BROWN at November 18, 2009 3:42 PM

As rx'd

Squat cleans - 8:41

Pretty far off PR

Comment #267 - Posted by: russell 26/m/185 at November 18, 2009 3:44 PM

9:14 (75lb Cleans)
8:51 (2000M Row)

Comment #268 - Posted by: mullincg at November 18, 2009 3:47 PM

17:30 as rx'ed full squat cleans

shaved a minute.

Comment #269 - Posted by: tooljunky 28/m/5'10"/175 at November 18, 2009 3:49 PM

38M/5'10"/170#

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.

Comment #270 - Posted by: rjf (Since 07-20-07. WOD no. 640) at November 18, 2009 3:54 PM

Subbed normal dips (no rings available)

29:57

I feel like I'm gonna vomit and die...

Comment #271 - Posted by: Matthew/23/6'2.5"/212 at November 18, 2009 3:54 PM

M/24/5'9"/175

As Rx'd

11:20

Should work on full squat cleans for next time.

Comment #272 - Posted by: Damian at November 18, 2009 4:00 PM

D & W
@ home

D scaled to 105# and ring dips
W scaled to 65# and tower dips

W: 13:11

D: 13:31
CLNS RD
21 - 3:18 5:18
15 - 8:13 10:30
9 - 12:30 13:31

Comment #273 - Posted by: waderpro at November 18, 2009 4:04 PM

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!

Comment #274 - Posted by: Ronnieboy at November 18, 2009 4:10 PM

today:
135 lb squat clean
ring dips
11.21 (pretty happy with this time for me)

last time:
135 lb cleans
bar dips
10.53

pr(with bar dips) by over 2 minutes

Comment #275 - Posted by: Kyle A. at November 18, 2009 4:14 PM

7:42 as Rx'd (full squat cleans)

SC's suck a lot. First time with SC's, much harder.

Comment #276 - Posted by: ksyco m/5'11"/185ish at November 18, 2009 4:24 PM

10:32 Rx'd

Ring dips singles last 4. Ugh.

Comment #277 - Posted by: Benny1 M/40/74"/220 at November 18, 2009 4:26 PM

ugly...

full squat cleans this time...

3:1 bar dips

25.51

Comment #278 - Posted by: controlfreak at November 18, 2009 4:26 PM

Rx'd.
8:16
3x5 BS .8 5RM (205)
10 muscle-ups

Comment #279 - Posted by: Josh M/34/74"/198# at November 18, 2009 4:29 PM

28/m/165

115lb clean
3:1 regular dips

9:42

Comment #280 - Posted by: deezy at November 18, 2009 4:30 PM

9:59

some a-hole took my clamps mid workout, who does that?

Comment #281 - Posted by: mike morgan at November 18, 2009 4:32 PM

28/m/185/5'9"

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.

Comment #282 - Posted by: Brad GA at November 18, 2009 4:34 PM

13:48
-power cleans
sub-25lb weighted dips
last time was 20:12 with 115 cleans, big improvement.

Comment #283 - Posted by: magnus 24/5'8"/155 at November 18, 2009 4:36 PM

M/27/6'2"/150

21-15-9 45# squat clean
63-45-27 chair dip

12:30

Comment #284 - Posted by: Tripper Ryder at November 18, 2009 4:37 PM

m/40/170/5'10"

5 rounds

15 pushpress 40lb dumb bells
5 weighted pullups with 35lb kb

13:01

Comment #285 - Posted by: gregorioz at November 18, 2009 4:40 PM

m/30/224

9:21

Comment #286 - Posted by: Matthew at November 18, 2009 4:40 PM

M/47/200

Cleans as Rx'd. Sub 2x bar dips for rings.

17:26 Weights felt heavy today.

Comment #287 - Posted by: Rustypelican at November 18, 2009 4:45 PM

A hair under 20 mins

95-95-65 on power cleans

Bar dips

Comment #288 - Posted by: DCF at November 18, 2009 4:47 PM

9:27 as Rx'ed

definitely fought off the clown...

m/21/165

Comment #289 - Posted by: bingell at November 18, 2009 4:58 PM

33/m/170

Did squat cleans 11/8/5 then 2 to 1 dips
8:58

Comment #290 - Posted by: Karim saoud at November 18, 2009 5:02 PM

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.

Comment #291 - Posted by: =AK Aaron= 25/5'10" at November 18, 2009 5:07 PM

as Rx'd

Full squat cleans

9:16

Comment #292 - Posted by: Kenno @ CrossFit Territory at November 18, 2009 5:10 PM

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.

9:23

cleans: did full squats but w/ 95lbs
ring dips: as rx'd

TGFRD

Comment #293 - Posted by: Zach m/24/ 5'9'/ 175lbs at November 18, 2009 5:10 PM

'Elizabeth'

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.

Comment #294 - Posted by: Dave and Belinda at November 18, 2009 5:13 PM

7:45 as rx'd. Cleans are improving.

Comment #295 - Posted by: SB at November 18, 2009 5:16 PM

As prescribed:

9:24

I am so smoked from this cycle. Thank goodness for the rest day.

M/34/70/205

Comment #296 - Posted by: B Bowen at November 18, 2009 5:25 PM

95# Cleans
asst dips, least amt asst
=12:54, PR

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!
Erin

Comment #297 - Posted by: in8girl at November 18, 2009 5:27 PM

Doug
M/16/5'11"/170
11:22, as Rx'ed with full squat clean.
PR. First time with full weight.

Kevin
M/50/5'11"/170
16:09, with 115#
Two and a half minutes slower than last time. I need a rest day.

Comment #298 - Posted by: Kevin C. at November 18, 2009 5:34 PM

Mark: posted earlier @ Angie

Theresa: 12:08 @ 85# with feet anchored ring dips, shoulder better but still a bother.

Comment #299 - Posted by: Mark & Theresa at November 18, 2009 5:39 PM

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
ring dips-21-15-9

5:37

Comment #300 - Posted by: Jorge Montesinos` at November 18, 2009 5:40 PM

CG E-City Crew
Leary (M/44/5'11/200)
5:25

Comment #301 - Posted by: Dan Leary at November 18, 2009 5:40 PM

clean 115#
ring dips
10:48

Comment #302 - Posted by: e5fyrman 50/m/138 at November 18, 2009 5:42 PM

#301-Hang power Cleans. Pissed-I should have watched the video first

Comment #303 - Posted by: Dan Leary at November 18, 2009 5:44 PM

did the CFE WOD... 90 sec. run, 90 sec. rest
distance traveled: UNKNOWN. :-( but it was a good work out!

Then

10 ring dips
5 50# KB press LH
5 50# KB press RH
10 ring dips
*not for time or max rounds... just because! :-)

Comment #304 - Posted by: Don - Milton ON. at November 18, 2009 5:45 PM

115# Power Cleans
35-23-14 Bench Dips

13:05

Comment #305 - Posted by: Lee M/29/6'2"/194 at November 18, 2009 5:48 PM

11:57 as rx'd
Previous was over 17 minutes; best effort on Elizabeth in a long long time

Comment #306 - Posted by: Travis W at November 18, 2009 5:49 PM

m/29/5'11/168

rx 11:33

continuing my recent trend of being 3 min slower than my prs on all the workouts

Comment #307 - Posted by: Ian Mosher CFATL (aka Skittles) at November 18, 2009 6:21 PM

M/18/5'9/160

6th cf workout. 22:45 as rx'd. subbed rings dips for bar dips x3, so 63-45-27

Comment #308 - Posted by: Bradley at November 18, 2009 6:42 PM

as rx'd
13:08

chest was still sore but pushed through

22yom/155lb
San Antonio, TX

Comment #309 - Posted by: Robert Newman at November 18, 2009 6:46 PM

9:45

I can't fully get the squat clean down but still working on it.

GO ARMY!!!

Comment #310 - Posted by: Doc Rasco at November 18, 2009 6:46 PM

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
13:34

Comment #311 - Posted by: Bryan CK M/23/5'10"/140 at November 18, 2009 6:51 PM

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

Total Time - 16:30

Very proper form

Comment #312 - Posted by: GW at November 18, 2009 6:54 PM

correction^
Time today 22:22
Previous time was done with power cleans.

Comment #313 - Posted by: GW at November 18, 2009 6:59 PM

F/16/5'7''/140

12:56
75# with regular dips
better form with 10 lbs. more weight but 52 seconds slower then last time

Comment #314 - Posted by: Shelby G. at November 18, 2009 7:10 PM

16:35

115 pounds instead of 135

Comment #315 - Posted by: Jeff 21/5'7/150 at November 18, 2009 7:12 PM

Kevin 21/190/5'7"

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:

21-15-9
Burpees
Ring Dips with 50lb vest.

7:53

Comment #316 - Posted by: Kevin Simons at November 18, 2009 7:20 PM

m/25/220/6'

20:45

Comment #317 - Posted by: matt z at November 18, 2009 7:28 PM

M/27/5'10"/188

As Rx'd 13:14.20

Comment #318 - Posted by: Bart at November 18, 2009 7:31 PM

M/22/170#/72"

As Rx'd
15:21

Was reeeally exhausted today. I defiantly could have done that better fresh but hey, it gives me a lot of room to improve.

Comment #319 - Posted by: Daniel B at November 18, 2009 7:36 PM

11:40
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).

Comment #320 - Posted by: aether_tron at November 18, 2009 7:39 PM

M/6'0"/197

Rx'd 12:38

Comment #321 - Posted by: Eric Pelletier at November 18, 2009 7:51 PM

Sub 4 dips on parallel bars for each ring
dip (84/60/36)...sub 65lb cleans

18:28

Comment #322 - Posted by: Crystal H 26/125/5'4" at November 18, 2009 8:02 PM

M/19/160/70

as rx'd, subbed 3 bar dips for ring dips

10:40

Comment #323 - Posted by: JSFace at November 18, 2009 8:09 PM

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

M/36/6'0/168

Comment #324 - Posted by: wcm at November 18, 2009 8:12 PM

M/6'5/227/21

As rx'd 6:50 New PR!

This is one of my favorites.

Comment #325 - Posted by: tom lobach at November 18, 2009 8:21 PM

30/M/5'10"/149

21-15-9 reps of:
subbed Cleans 115 pounds for 135.
Ring dips

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:
10 burpees
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.

Santi

Comment #326 - Posted by: Santi at November 18, 2009 8:22 PM

15 Squats, pushups x3 WU.
BWU at 45,65. HPC's 95x5 for WU

As Rx'd
Broken though
13:05

Comment #327 - Posted by: jon h M/47/145 at November 18, 2009 8:28 PM

m.37.203.6'

Elizabeth scaled: 100# 15-12-9

not timed.

Comment #328 - Posted by: santoguapo at November 18, 2009 8:29 PM

M/48/6'3"/195

cleans scaled to 115 lbs.
ring dips
14:52

Comment #329 - Posted by: JimL at November 18, 2009 8:36 PM

As rxd: 9:38.

Comment #330 - Posted by: Xman at November 18, 2009 8:47 PM

13:40

Comment #331 - Posted by: quallnow at November 18, 2009 8:48 PM

scaled:
21-15-9 75lb cleans
35-25-15 bar dips w/ 50lb assist
20:10

arms were way to sore to do straight dips. need to watch form on cleans, about 1/3 were more like power cleans.

Comment #332 - Posted by: Callum at November 18, 2009 8:54 PM

m/37/183/72"

26:59 - no rings, doubled dips
Could not string together many cleans

Comment #333 - Posted by: VooDoo Medic at November 18, 2009 9:06 PM

TM - 223

(M/24/165lbs - 5'7") Krak

4:19

**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.

Comment #334 - Posted by: Brandon at November 18, 2009 9:18 PM

Rx'd 13:03 (PR is under 10:00)

Comment #335 - Posted by: ChadWHall M/22/6'1/190 at November 18, 2009 9:19 PM

as rx'd with full squat cleans

7:23

Comment #336 - Posted by: Troy at November 18, 2009 9:36 PM

m/20/6'1"/170

power cleans
subbing 3 bar dips fur each ring dip.

12:17

Comment #337 - Posted by: ericthered at November 18, 2009 10:18 PM

Rx'd

21:48

Couldn't hold onto bar for the life of me, grip was all sorts of weak.

Comment #338 - Posted by: BRICEJ m/23/164/5'8" at November 18, 2009 11:17 PM

15:35 Sub'd reg dips for no rings...

Comment #339 - Posted by: Jeremy at November 18, 2009 11:54 PM

as rx'd 6:24

Comment #340 - Posted by: Brendan at November 19, 2009 12:11 AM

8:30 as rx'd PR

Comment #341 - Posted by: Mfgilbert at November 19, 2009 12:44 AM

Used 50kg and still died :(

20.14

and i can feel pukie.. Class is going to be fun!

Comment #342 - Posted by: Patrick at November 19, 2009 12:51 AM

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!

Comment #343 - Posted by: rocky at November 19, 2009 1:07 AM

Phil G,
Thanks for the advice, that link could well prove to be invaluabe in the future.

Comment #344 - Posted by: Callum at November 19, 2009 1:18 AM

31:15

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

Comment #345 - Posted by: Cleveland at November 19, 2009 1:24 AM

Grim time had with this
As Rx'd
19:23
Must remember it is easier to do if you work your elbows quickly.

Comment #346 - Posted by: Optimistic Dan at November 19, 2009 1:38 AM

19:17 as rx'd new PR (previous PR 28:56)

Comment #347 - Posted by: Sot at November 19, 2009 2:01 AM

13:12 as rxd pr=)

Shouts from Australia.

Comment #348 - Posted by: Nico at November 19, 2009 2:05 AM

M/25/5'9"/185

"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!!!

Comment #349 - Posted by: BlackCatX-Fit at November 19, 2009 2:17 AM

8:12

Comment #350 - Posted by: DNICE 34/M/175 at November 19, 2009 3:49 AM

followed up with shrugs, jump shrugs and high pulls, forearms

Comment #351 - Posted by: DNICE 34/M/175 at November 19, 2009 3:50 AM

m/31/210
As rx'd
9:31

Brad
scaled to #95
8:12

Comment #352 - Posted by: rstrang at November 19, 2009 3:58 AM

M/26/5'11"/189

as Rx'd...6:28

Comment #353 - Posted by: Jonathan at November 19, 2009 4:07 AM

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

18.42.00

warm up
2000 m row - 9 minute pace
Elizbeth
stretch

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.

Comment #354 - Posted by: Adam M.216/5.9/24 at November 19, 2009 4:08 AM

m/47/6'3/217

Scaled to 95#, 15-12-9 cleans and 42-30-24 bar dips

16.40

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.

Comment #355 - Posted by: phil g atlanta, ga cf since 8/21/09 at November 19, 2009 4:13 AM

As rx'd

12:05

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.

Comment #356 - Posted by: Bells 37/6"1"/195 at November 19, 2009 6:17 AM

M/40/175/6'

As Rx'd 11:13

Comment #357 - Posted by: Judd at November 19, 2009 6:22 AM

Scaled to 95# cleans and regualar bar dips. 19:35.

Comment #358 - Posted by: Mikes at November 19, 2009 6:23 AM

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.

Comment #359 - Posted by: brett_from_wylie at November 19, 2009 6:25 AM

m/57/5'10"/180

12:47

Used 115, power cleans, bar dips 2x (40-30-20)

Pullups today, maybe a tabata on the C2.

Comment #360 - Posted by: jeff at November 19, 2009 6:29 AM

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 :)

Comment #361 - Posted by: Arthur M/34/5'11"/175 at November 19, 2009 6:49 AM

10:30
Scaled cleans to 120 lbs. Not quite ready for 135.
Ring dips.
Semper Fi!

Comment #362 - Posted by: Burko 47/170/5'10 at November 19, 2009 6:59 AM

M/32/6'3"/200

As Rx'd: 9:23 (PR)
Prev: 12:18

Comment #363 - Posted by: Ben S at November 19, 2009 7:01 AM

34/m/175

as rx'd 11:34

Comment #364 - Posted by: ffkwill at November 19, 2009 7:11 AM

Elizabeth

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


Comment #365 - Posted by: Elaine in Scotland at November 19, 2009 7:21 AM

Subbed bench dips for ring dips because I don't have rings. 13:45.

Comment #366 - Posted by: Tyler E at November 19, 2009 7:26 AM

25/m/6'1"/170

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.

Comment #367 - Posted by: Ian C at November 19, 2009 7:39 AM

elizabeth
14:47
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.

Comment #368 - Posted by: bertS at November 19, 2009 7:45 AM

17:39

Comment #369 - Posted by: JerryM M/38/245/6'2 at November 19, 2009 7:46 AM

CFSB Week1
Rest Day

Comment #370 - Posted by: Jonblaze at November 19, 2009 7:50 AM

13:05

Comment #371 - Posted by: BrooksT/M/6'2"/198 at November 19, 2009 7:52 AM

Deviation: Dips instead of ring dips.
22:41

Comment #372 - Posted by: fosterww98 at November 19, 2009 8:37 AM

~20min.
(Dips instead of ring dips)

Comment #373 - Posted by: nannaj at November 19, 2009 8:39 AM

m/21/5'11"/175

as rx'd 10:25

Comment #374 - Posted by: harry at November 19, 2009 9:02 AM

Did power cleans as opposed to full squat cleans.
15:04

Comment #375 - Posted by: David Simcox-M-32-5'8-165 at November 19, 2009 10:01 AM

SUB 95# clean
SUB 3x dips

12:10
previous 20:20

Comment #376 - Posted by: Ticotexas M/40/69/150 at November 19, 2009 10:10 AM

15:18 subbed - 3:1 bar dips for rings dips

Comment #377 - Posted by: gary martins at November 19, 2009 10:20 AM

As rx'd
10:08

Comment #378 - Posted by: Carlos Cinco TM 223 at November 19, 2009 10:25 AM

49/m/190

As Rx'd. 11:47.

Comment #379 - Posted by: denob at November 19, 2009 10:54 AM

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.

Comment #380 - Posted by: Mel 36m/5'10"/170 at November 19, 2009 10:59 AM

WOD Elizabeth
as rx'd squat cleans @ 61 kg
ring dips,shoulders below elbows

11.45

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

Comment #381 - Posted by: Pedro Barrera,Scotland at November 19, 2009 11:06 AM

46/m/71 kg
3xCFWU
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.

Comment #382 - Posted by: AndersI SWECON KFOR at November 19, 2009 11:23 AM

Elizabeth
Scaled to :
21/15/9 repetitions of
Clean 95 pounds
Ring dips
Total time 14' 40"

Comment #383 - Posted by: Nicovats at November 19, 2009 11:33 AM

21-15-9

37.5# cleans
70# tricep press

6:05

Comment #384 - Posted by: Susan M at November 19, 2009 11:34 AM

9:15

Comment #385 - Posted by: mrd m/25/5'10"/195 at November 19, 2009 11:56 AM

17:20

reps as rx'd

95 lb cleans (weak shoulder)
2-to-1 bench dips w/ 45 lb plate on lap

Comment #386 - Posted by: yordonov at November 19, 2009 12:39 PM

Power cleans - need to work on my squat cleans - otherwise rxd with 95# 9:12

Comment #387 - Posted by: CVDH at November 19, 2009 12:51 PM

5:42

Comment #388 - Posted by: Jacinto Rodríguez Piedra at November 19, 2009 2:24 PM

5:42

Comment #389 - Posted by: Jacinto Rodríguez Piedra at November 19, 2009 2:25 PM

subbed bar dips for ring dips (3 for 1)

14:28

Comment #390 - Posted by: pp 29m/71"/215 at November 19, 2009 2:43 PM

as rx'd 6:07

Comment #391 - Posted by: BIGGIE 26/m/6'1/185 at November 19, 2009 2:44 PM

Subbed 2 dips for one ring dip. 21:05. Pr.

Comment #392 - Posted by: Smithy m49/5'10"/165 at November 19, 2009 2:48 PM

subbed bar dips for ring dips ( 3 for 1)

14:22

Comment #393 - Posted by: Casey at November 19, 2009 2:56 PM

M/31/180

rx'd 7:23 (pr)

Comment #394 - Posted by: Orion_Crossfit Lakewood at November 19, 2009 3:01 PM

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.

Comment #395 - Posted by: Trent at November 19, 2009 4:59 PM

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.

Comment #396 - Posted by: Trent at November 19, 2009 5:02 PM

CFWUx2x15

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)

push harder

Comment #397 - Posted by: Pete - Decatur, Ga at November 19, 2009 5:09 PM

As rx'd

9:09

Comment #398 - Posted by: CMG 31, 5'10'', 195 at November 19, 2009 5:10 PM

m/23/160/5'9

As Rx'd, 10:05 (Pr)

Comment #399 - Posted by: JD at November 19, 2009 5:13 PM

715

Comment #400 - Posted by: Sykas at November 19, 2009 5:21 PM

dont know why this takes so long but

7:01

Comment #401 - Posted by: Justin M 5'6/155/28 at November 19, 2009 5:26 PM

21-9
95# full squat cleans from floor
Dips

12:19. Didn't feel good today. Decided to eliminate the middle set.

Comment #402 - Posted by: MattP (m/48/5'11/175) at November 19, 2009 5:31 PM

30 yom, 185 lbs

14:17 as rx'd full squat cleans

11:24 is my pr

Comment #403 - Posted by: Jeff Weltmer at November 19, 2009 5:35 PM

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.

Comment #404 - Posted by: mr blue at November 19, 2009 5:36 PM

25:40

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

Comment #405 - Posted by: Alfie at November 19, 2009 5:38 PM

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.

Comment #406 - Posted by: Archer6479 at November 19, 2009 5:38 PM

bar dips- full 90 degrees on each rep
full squat cleans with 95#

18:12

Comment #407 - Posted by: jill 31/122/5'4 at November 19, 2009 5:48 PM

25/m/200

first time doing this one as rx'd

18:04

squat cleans killed me

Comment #408 - Posted by: Dave at November 19, 2009 5:48 PM

@superfitness

11:58 (newPR)


G-MONEY

subbed 95# power cleans & bar dips

15:54

Comment #409 - Posted by: stinker |27.m.160#| at November 19, 2009 5:49 PM

F/26/122#/5'1"

Scaled to...

22-16-10
15lb KB cleans
10lb bench-dips

7:30

Could have increased weight, but I was doing the WOD with a friend that is even newer to Crossfit than I am. Next time....

Comment #410 - Posted by: TriBinds at November 19, 2009 5:50 PM

17:56
Squat cleans.
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.
(last time:22:38)

Comment #411 - Posted by: Steph M/35/5'6"/147 at November 19, 2009 5:50 PM

3 rnd CFWU

WOD As rx'd until 15th ring dip. Then sub'd 2:1 for the remaining. Full squat cleans

16;12
Didn't feel so hot

Comment #412 - Posted by: stojo at November 19, 2009 5:58 PM

Subbed low again; 95# and 1-1 bar dips.

15:21

Comment #413 - Posted by: TimAFG at November 19, 2009 6:00 PM

Subbed 115# Squat Cleans

11:18, kicked my butt.

Semper Fi

Comment #414 - Posted by: Walker at November 19, 2009 6:02 PM

12-9-6
115
21-9-6
dips

6:53

Comment #415 - Posted by: Klint at November 19, 2009 6:06 PM

"Elizabeth"
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)

Comment #416 - Posted by: Chuck m36/5'8"/179 at November 19, 2009 6:09 PM

Did Barry Cooper do this WOD?

Comment #417 - Posted by: dan m at November 19, 2009 6:22 PM

21-15-9 reps of
Cleans: 65 lbs
Assisted ring dips

Time: 20:13

Comment #418 - Posted by: Anh at November 19, 2009 6:29 PM

19:30

did assisted ring dip
and 115 lbs

Comment #419 - Posted by: wb at November 19, 2009 6:30 PM

m/31/254

as rx'd
8:44

Comment #420 - Posted by: B Miller at November 19, 2009 6:49 PM

m/46/255
as rx'd
8:21

Comment #421 - Posted by: herb sampson at November 19, 2009 6:57 PM

btw: 156

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.

Comment #422 - Posted by: seth c at November 19, 2009 7:17 PM

With power cleans and first time with the rings.

9.01

Comment #423 - Posted by: MTR/m/168/5'9" at November 19, 2009 7:19 PM

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.

later,
b
m/33/5'8-1/2"/166

Comment #424 - Posted by: brian p at November 19, 2009 7:25 PM

15:47

Comment #425 - Posted by: DOPP at November 19, 2009 7:46 PM

11:21 (PR) Sub 105 lbs

Comment #426 - Posted by: Hari at November 19, 2009 8:10 PM

10:29 as rx'ed (full squat cleans)

Comment #427 - Posted by: Rory Mac at November 19, 2009 8:13 PM

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

Comment #428 - Posted by: Mike Honcho M/31/5'10"/170 at November 19, 2009 8:33 PM

Rx'd:

11:53 (Big time PR)

M/23/205/5'10"

Comment #429 - Posted by: joe e. at November 19, 2009 8:34 PM

23.46 I believe. pr is 18.10 or something like that

20/m/5'11"/163

Comment #430 - Posted by: Logan S at November 19, 2009 9:35 PM

8:40

subbed 3 chair dips for 1 ring dip

thinking rest day the whole way through

Comment #431 - Posted by: nathan m/30/5'9"/165lbs at November 19, 2009 9:38 PM

16.58 full squat cleans

Comment #432 - Posted by: Wade at November 19, 2009 9:46 PM

M/34/5"11/225
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.

Comment #433 - Posted by: Phil at November 19, 2009 9:54 PM

M/25/71"/185lbs

As Rx'd:

21:58
-Last set split into 3/3/3
-Legs were still dying from Fran

Comment #434 - Posted by: CTHall at November 19, 2009 11:18 PM

f/26/5'3"/145

rx 10:24 (pr)

seems redundant to specify but they were full cleans

Comment #435 - Posted by: Brett at November 19, 2009 11:38 PM

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.

Comment #436 - Posted by: Al gray at November 20, 2009 3:13 AM

21-15-9

115 # Cleans
Dips
7:03
then 50 Sits

Comment #437 - Posted by: dyagg at November 20, 2009 4:22 AM

120# cleans (I am adding 5# each time this comes up)
ring dips
13:54

Comment #438 - Posted by: jlg m/47/170/5'10" at November 20, 2009 4:33 AM

m/44/185/6'3

Made up Fran Wed. night As Rx'd

5:01 (PR) 2 sec from sub 5 (geez)

Elizabeth:

6:05 BUT did power cleans, no squats. Knees said "not tonight".

Comment #439 - Posted by: morrowesq at November 20, 2009 4:37 AM

35ypm / 207lbs

Elizabeth
21-15-9 reps of 90# clean, and
42-30-18 bar dips

15:42

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.

Comment #440 - Posted by: Bphantom at November 20, 2009 4:59 AM

cfwu x3
63,45,27 bar dips
full squat cleans
24:00

Comment #441 - Posted by: ryan 6'/32/184 at November 20, 2009 5:11 AM

Nice Try.

12:29 w/115# and burpees and 15-12-9...needed pacing...1k rehab run

Comment #442 - Posted by: Deano at November 20, 2009 5:17 AM

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

Comment #443 - Posted by: burtonfli at November 20, 2009 5:26 AM

Gunnar/m/38/185/73"

8:47 squat cleans

Ryan/m/30/185/75"

21 only 8:45 squat cleans

Comment #444 - Posted by: chinchen at November 20, 2009 5:31 AM

14:00 min.

subbed 3:1 dips for ring dips.

Comment #445 - Posted by: the polish rifle 25m/5'8/160 at November 20, 2009 5:35 AM

Subbed 115# for (full squat) cleans:

18:43

Not real strong but form is coming along well. Ring dips are getting easier too.

Comment #446 - Posted by: tgremillion at November 20, 2009 5:38 AM

m/29/6'1/195

6:25 as rx'd huge pr

Comment #447 - Posted by: matt b grand cayman at November 20, 2009 5:49 AM


not as rxed power cleans and reg dips 1/1

4:21 pr

Comment #448 - Posted by: Kevin McClellan 48/M/195 at November 20, 2009 6:50 AM

22/M/5'10/165

RX'd:

6:41

Comment #449 - Posted by: Jack - CF Wyre Forest at November 20, 2009 7:14 AM

31/M/190

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)

Comment #450 - Posted by: john g at November 20, 2009 7:16 AM

cant wait to do this one. I stay a day or 2 behind

Comment #451 - Posted by: elcid m/21/6'2/200 at November 20, 2009 7:19 AM

18 minutes

Comment #452 - Posted by: Ysh at November 20, 2009 7:36 AM

M/25/5'9"/195

135# power cleans 21-15-9
regular dips 35-25-15

36:37

Comment #453 - Posted by: AST at November 20, 2009 7:55 AM

8:06 with regular dips

Comment #454 - Posted by: Bryan at November 20, 2009 8:01 AM

10:33 as Rx'd with squat cleans

Comment #455 - Posted by: Jette 40/M/5'11"/175 at November 20, 2009 10:51 AM

Elizabeth Scaled
21-15-9
Full clean 95# (First time at this weight)
Bar dips (Scaled down)
10:50

Comment #456 - Posted by: SDT at November 20, 2009 11:23 AM

Rx'd

4:47 pr

Comment #457 - Posted by: amped 35/M/190/6' at November 20, 2009 11:35 AM

Elizabeth
95lb full squat cleans
bar dips
8:34

Comment #458 - Posted by: lfudickar at November 20, 2009 2:11 PM

21-15-9
power clean 135#
3x bar dips

15:16

Comment #459 - Posted by: Dryw m/31/5'9/174 at November 20, 2009 2:37 PM

115# cleans. 17:39

Comment #460 - Posted by: Benji at November 20, 2009 2:38 PM

CFWU
As Rx'd 15:41.

Comment #461 - Posted by: Erik 28/M/76.5"/200 at November 20, 2009 2:39 PM

scaled down to 115# cleans (all the weight I have at home) ; ring dips ---13 minutes flat

Comment #462 - Posted by: GU997 at November 20, 2009 3:24 PM

17/225/M
reg dips
100 cleans
26:00

Comment #463 - Posted by: Tabor Zim at November 20, 2009 3:25 PM

FULL squat cleans

10:50

Comment #464 - Posted by: tyler 29/m/200 at November 20, 2009 3:44 PM

As rx'd:

18:05

Comment #465 - Posted by: Collin at November 20, 2009 4:13 PM

"Elizabeth"

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

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.

Comment #466 - Posted by: Matt A at November 20, 2009 4:20 PM

I dig this one.

9:29
M/34/6'7"/205#

Comment #467 - Posted by: jeremy brooks at November 20, 2009 4:23 PM

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

CFWU
WOD modified 105# cleans

Time 9:29

Comment #468 - Posted by: Karl at November 20, 2009 5:12 PM

CFWUx3 (no dips)
14:11
135 (exactly) didn't go plus the collars this time.

Comment #469 - Posted by: Doug at November 20, 2009 5:37 PM

am 2000m C2 row

pm Elizabeth
dips assisted w/red band
65# cleans
12:06 (PR - last time 16:06)

Comment #470 - Posted by: Nicky F/46/5'2"/124 at November 20, 2009 5:53 PM

m/38/192

5:24 rxd

Comment #471 - Posted by: jaymiles, chicagoland at November 21, 2009 3:46 AM

21-15-9

Sub'd

10# SDHP
50# tricep press

8:28

Comment #472 - Posted by: Bev K at November 21, 2009 6:51 AM

Subbed 110lbs for cleans.

20:42

[20:42]

Comment #473 - Posted by: JonK at November 21, 2009 7:10 AM

scaled to 115 for cleans
10:30
PM, WS gym with bumpers

Comment #474 - Posted by: Ajax at November 21, 2009 7:41 AM

30 m 67kg

As rx'd for the first time 22.20

Comment #475 - Posted by: Gerard at November 21, 2009 7:47 AM

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

14:03

Comment #476 - Posted by: Rich P at November 21, 2009 9:54 AM

Subbed bar dips for ring dips 42-30-18
Clean as rx´d. First time doing as rx´d.

Time 20 minutes. Totally wasted!

Comment #477 - Posted by: Peter at November 21, 2009 10:31 AM

15:47
used 140#
high rep full squats kill me

Comment #478 - Posted by: cja at November 21, 2009 1:57 PM

Tabata abs @ CF B
369

Comment #479 - Posted by: Mad Max at November 21, 2009 3:31 PM

~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.

Comment #480 - Posted by: Chris O m/28/176 at November 21, 2009 3:47 PM

M/29/6'4"/205

Rx'd

16:44 pr

Comment #481 - Posted by: Brian Panther_CrossFit at November 21, 2009 3:57 PM

Mark
115 lbs squat cleans
13:35

Comment #482 - Posted by: Mark & Theresa at November 21, 2009 4:10 PM

m/42/72/190

13:13, 95 lbs, stright dips

Comment #483 - Posted by: Derek at November 21, 2009 6:44 PM

m/27/6'2/190
22:02
No rings- did 63,45,27 parallel bar dips
First time

Comment #484 - Posted by: djp at November 21, 2009 8:46 PM

3:50 or 4:50
Started on an already running clock and forgot when I started.

Comment #485 - Posted by: ehayes at November 21, 2009 9:21 PM

m/30/175cm/80kg

"Elisabeth"
power cleans 55kg
ringdips
9:53

Need to start working on mu full squat cleans.

Comment #486 - Posted by: redrud at November 22, 2009 1:33 AM

m/37/6'/190

Caught up with Elizabeth on saturday after posted WOD
Scaled dips due to no rings available, bw+25lbs
12:21

Comment #487 - Posted by: stephen at November 22, 2009 3:51 AM

Subbed power cleans for sc and only 55kg

9.18

Comment #488 - Posted by: Liam McKarry at November 22, 2009 4:44 AM

14:07

Comment #489 - Posted by: TomO/43/M/200 at November 22, 2009 5:27 AM

135#
3X dips

7:36 PR

Comment #490 - Posted by: KOA2 at November 22, 2009 8:40 AM

Not as RXed

8:35

w/ 135 power cleans (oops)
rings dips

I should have read a little more, thought it was either or for cleans....should have done squat. Still a mean 8 minutes!

Comment #491 - Posted by: Shane/31/6'/190 at November 22, 2009 8:50 AM

pwr cleans:
95x21, 75x15, 75x9
bar dips:
31, 25, 18

8:57

23yom, 6', 185
how many people bs their times on this site? i'm not that big of a sissy. are you all robots?

Comment #492 - Posted by: James at November 22, 2009 9:20 AM

13:20. Subbed 60, 45, & 25 regular dips for ring dips.

Comment #493 - Posted by: morisong at November 22, 2009 9:49 AM

@ the sweatbox:

135 lb squat cleans
and ring dips
reps as rx'd:

17:06

did workout with injured knee!

Comment #494 - Posted by: N_Rahim 28/m/150# at November 22, 2009 12:54 PM

First time with this WOD. Legs were already fried since this is the sixth consecutive day of CrossFit WOD's.

21-15-9
135# Squat cleans
Ring dips

12:43

Comment #495 - Posted by: Miyagi 29/m/168# at November 22, 2009 1:29 PM

male. 28 years old, 175 lbs. crossfitting for 2 months now.

7.28 min

Comment #496 - Posted by: noal at November 22, 2009 3:13 PM

rxd 9:18

Comment #497 - Posted by: buggzilla at November 22, 2009 3:13 PM

115# cleans
ring dips

22:53

Comment #498 - Posted by: dewy24M/40/175# at November 22, 2009 3:31 PM

41m/207/75.5"

still rehabbing elbow so no cleans, and no rings either 'cause I don't have any

cfwu x 2

scaled/modded Elizabeth:

21-15-9

95# front squat
regular dips

8:40

cooled down w/ a few 75# hang power cleans - no issues

Comment #499 - Posted by: Nashville Steve at November 22, 2009 3:32 PM

115# Clean + Ring Dip
15-12-9
12:09

Comment #500 - Posted by: dingrr 51/m/175 at November 22, 2009 3:41 PM

65 lbs power clean. A few bad ones too far forward, shoulder torque.

Assisted dips: 40lbs

Comment #501 - Posted by: Govervich at November 22, 2009 4:51 PM

CFWUx3
Clean: 95lb x 21-15-9
RD: x 21-15-9
15:56

Comment #502 - Posted by: Harpo m/42/5'7"/145 at November 22, 2009 5:24 PM

29/m/205/6'0"

6:01 as rx'd

This cycle was intense.

Comment #503 - Posted by: StunZeed at November 22, 2009 6:58 PM

13:30

Comment #504 - Posted by: lucien at November 22, 2009 7:46 PM

as rx'd

10:45

10:36 (pr)

Comment #505 - Posted by: al deezy (32-m-155) at November 22, 2009 8:50 PM

9:32. power cleans and hspu instead of dips

Comment #506 - Posted by: ecp2 m37/69/165 at November 22, 2009 9:26 PM

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.

10:36 10/21/2009
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 #507 - Posted by: johnathon in seattle 28/5'8/159 at November 22, 2009 11:44 PM

m/20/189/6'

substituted 3 parallel dips with 1 ring dip.

135# still quite difficult, need much better form

12:25

Comment #508 - Posted by: Neill at November 23, 2009 12:16 AM

8min40sec pr , sub 45kg

Comment #509 - Posted by: tamas at November 23, 2009 4:53 AM

M 32yrs / 180lbs - 10:55 as RX'd
Love the ring dips.

Comment #510 - Posted by: Joe K at November 23, 2009 5:01 AM

36m194
16:40 as rx'd

Comment #511 - Posted by: jmcneal at November 23, 2009 6:10 AM

9:34 PR

Comment #512 - Posted by: Steeliekid 41 175 67" at November 23, 2009 10:50 AM

21:15

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.

Comment #513 - Posted by: dinzy at November 23, 2009 12:00 PM

m/26/222/6'3''

as rx'd

9.07 pr shaved almost 2 whole min off missed by 5 sec. love the progress so far see next time!!

Comment #514 - Posted by: jeremy griffethtalley at November 23, 2009 12:51 PM

scaled squat cleans to 95lbs

14:29

Comment #515 - Posted by: bookworm at November 23, 2009 4:23 PM

As rx'd 15:14

Comment #516 - Posted by: JTeets at November 23, 2009 5:25 PM

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 #517 - Posted by: B. Rhaly at November 23, 2009 5:34 PM

M/37/68"/183
as rx'd 4:41

Comment #518 - Posted by: JJ at November 24, 2009 12:01 AM

15:30 as rx'd
Struggled with cleans, sets of one. Still a little screwed up from Fran

Comment #519 - Posted by: blutke at November 24, 2009 4:44 AM

9.09 no pr

Comment #520 - Posted by: Rosie in Atl at November 24, 2009 5:32 AM

11.32

Comment #521 - Posted by: Round Is Not A Shape at November 24, 2009 7:25 AM

as rx'd:

14.44 (PR)

Comment #522 - Posted by: Zeb G at November 24, 2009 8:48 AM

14:55 rx'd

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

Comment #523 - Posted by: clark at November 24, 2009 12:19 PM

Porch:
If you can do Cleans with the required weight but it is going to turn into a slog try the following scaling:
12-9-6
Cleans
21-15-9
Ring Dips

9:24

(last time was Pack version 12:41)!

Comment #524 - Posted by: JT at November 24, 2009 8:41 PM

21-15-9

Clean 115 lb.
Bar dips

16:35

Comment #525 - Posted by: cbecker at November 25, 2009 9:52 AM

14:12 as rx'd.

Comment #526 - Posted by: john20_arkansas at November 25, 2009 12:08 PM

12:30

previous times: 15:55, 18:29

Comment #527 - Posted by: MikeyPaul/m/28/170/5'8" at November 25, 2009 6:52 PM

m/36/5'9/174
CFWU-3. Reg 1st. 12 pushups instead of dips 2nd & 3rd. Superman. Burgener. Jump rope work. Able to jump straight up better toward end.
14:53
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.
10/12: 14:18
9/2: 15:04
4/30: 8:38-PR power cleans
1/29: 9:13
10/26: 9:30
5/6: 9:37
4/17: 12:02

Comment #528 - Posted by: jrm at November 25, 2009 7:21 PM

11:43
60 kg total

Deep cleans...

Comment #529 - Posted by: Toralf at November 26, 2009 11:44 AM

22'00" 15 - 9 - 6 cleans
21 - 15 - 9 RD

Comment #530 - Posted by: James GS at November 26, 2009 12:29 PM

first time doing Elizabeth.

sub'd to 40kg

21-15-9 40kg squat cleans, ring dips

11.37

Comment #531 - Posted by: nick in sydney m/38/6ft/183 at November 26, 2009 2:42 PM

As Rx'd

9:55

Comment #532 - Posted by: CFM Simon/M/5'10"/170 at November 26, 2009 6:56 PM

Elizabeth
135# cleans 21-15-9
regular dips 42-30-18
15:25

Comment #533 - Posted by: Flynn at November 27, 2009 7:05 AM

M/20/5'10/140

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

22:46 - PR! by 1:26, much needed after yesterday's performance.

Comment #534 - Posted by: Josh R at November 27, 2009 2:36 PM

M/40/197/6'

As rx'ed 135lb Squat Cleans and Rings Dips
Time 22:46

Good stuff!

Comment #535 - Posted by: Rbyrn@CrossfitMyrtleBeach at November 29, 2009 2:47 PM

As rx'd
9:16 - New PR

Legs were absolutely torched from Fran the day before.

Comment #536 - Posted by: Mattie at November 30, 2009 6:21 AM

11:00 - 125lb clean, 3 to 1 dips (PR)

Comment #537 - Posted by: MJS at November 30, 2009 11:57 AM

23.m.136.65"

as rx'd
8:18(PR)

Last Time/PR:
11:59

Comment #538 - Posted by: Francis Vu Nguyen at November 30, 2009 11:57 PM

as rx'd

9:24

Comment #539 - Posted by: Lando at December 1, 2009 5:36 AM

10:35
95 lb. cleans (full squat)
did regular dips.

Comment #540 - Posted by: chaps at December 1, 2009 8:17 AM

Full 135# squats & ring dips

17:25

Comment #541 - Posted by: Ukkrew at December 1, 2009 10:03 AM

as rx'd = 12.40

Comment #542 - Posted by: spatterson at December 1, 2009 12:02 PM

subbed reg dips x3 for ring dips-

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

19:19

i can go faster... last time was with scaled weight

Comment #543 - Posted by: Isaac Twist m/30/167/5'11" at December 1, 2009 4:18 PM

"Elizabeth"

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

10:13

Power Output:
114.81 watts
0.16 horsepower
84.68 ft-lbs/sec
-----------------------
Compare to 090430

15:49

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

Comment #544 - Posted by: Louis Herrera 50 70" 179 at December 2, 2009 1:05 PM

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

Comment #545 - Posted by: kgw at December 2, 2009 4:28 PM

9:14

Comment #546 - Posted by: nsb at December 2, 2009 7:12 PM

m/31/6/205

7:30 with hang clean. Quads were still trashed from 400m lunges four days ago.

Comment #547 - Posted by: Andy A at December 2, 2009 8:15 PM

m/40/67"/180#

did front squats today instead due to right arm issue.

5 x 3
115-135-155-175-185

Comment #548 - Posted by: Anthony Rubino at December 7, 2009 6:07 AM

7:24

Power cleans
Dips on squat stands

Comment #549 - Posted by: mcdontron at December 8, 2009 5:26 PM

CFWUx3 (dips only 1x)
BWU

30:17

Cleans at 115
sub x3 regular dips

Ernest 39/M/61"/165

Comment #550 - Posted by: twiki2 at December 8, 2009 6:33 PM

CFWU x3
BWU

WOD: As rx'd, 12:10.

Comment #551 - Posted by: basebplyr1 (M/30/6'3"/220) at December 10, 2009 4:43 PM

29/m/185

I posted a 4:58 last time which seems wildly inaccurate.

alternated between power and full cleans: 13:27

Comment #552 - Posted by: MoGreene at December 15, 2009 4:01 AM

9:15 (full squat clean) (pr)

Comment #553 - Posted by: TROY at December 15, 2009 5:01 AM

19:40

135 lb. cleans x 45
Assisted Dips (110 lbs.) x 90

Comment #554 - Posted by: TheROB at December 15, 2009 3:02 PM

m/42/6'/155 12-2-09
70# clean
1st & 2nd rd of dips - got 6 then did progressive dips. last set did pushups instead of dips
16:26

Comment #555 - Posted by: PB at December 27, 2009 6:58 PM

7:52

2:1 REG DIPS

M/39/182/5'10"

Comment #556 - Posted by: jayhawkcf at December 31, 2009 7:30 PM

b/c it's fun to be able to use the compare to link... on 1/6/09
Rx'd
8:21 a minute 21 sec. PR

Comment #557 - Posted by: soccerman/CrossfitRenaissance/190/6'0 at January 6, 2010 9:21 PM

45/m/168

8:41

PR!, done at midnight, got a bit heavier, 3 lbs, over the holidays

Comment #558 - Posted by: moglee at January 10, 2010 4:16 PM

31/m/165/65"
12:40
reg dips (x2)
sprints (7x400) beforehand

Comment #559 - Posted by: ac at January 14, 2010 2:17 PM

21-15-9 on power clean, 63-45-27 on dips: 11:40

Comment #560 - Posted by: danny struck at June 13, 2010 10:24 AM

f/26/5'5"/150

late entry- done 7/25/10

elizabeth:
55lb full squat cleans
assisted dips
13:09

after yesterday's barbara: ouch

Comment #561 - Posted by: erin at July 25, 2010 3:31 PM

M/38/218 lbs/ 6'3"

Late entry--done 7/25/2010:

135 full squat cleans
dips with 20 lb dumbell between ankles

22:13

Comment #562 - Posted by: Andrew at July 25, 2010 6:02 PM

12:19
power cleans

Comment #563 - Posted by: dcyn at March 5, 2011 8:19 PM

15:58

(PR is 14:58)

Comment #564 - Posted by: Manchild at February 4, 2012 2:28 PM
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