Great pic, but ultimately athletes should be careful of this type of position, as it can be injurious to those lacking midline stability. This big arching motion on the kip is popular, especially with many female athletes, but it is less tha ideal. Check out Kelly starrett's videos in the journal, he also adresses thus in the mobilty cert.

But yeah, it does look hella cool...

Amundson video! Exciting stuff. In the old school CF video style too.

Somebody make him compete in the Games...

Full squat cleans, yes? Anyone have a good alternative when rings aren't available?

Full SQUAT CLEAN....Indeed!

static dips are your alternative....or steal some cable handles from the globo gym....that'll turn their whole world upside down! ha

Amundson's still got it, apparently.

30/M/5'10/138

This WOD is one of my goats, Last year in November if you look at the Comments I started this WOD with 115 Pounds and wasn't able to finish, also the date before this WOD in November was Fran and It was the first time ever for me completing fran in about 26 minutes! HAHA! when Fran came around this past couple of weeks ago did a new PR of 5:42 as RX'D, so that tells you how much improvement, Tomorow will attemp Elizabeth as RX'D (full Squat cleans) Last time I wasn't able to full squat clean 135 because i couldn't, now i have more strenght. SO BRING IT COACH!!

LOOKING FORWARD TO THE L1 CERT HERE IN COLORADO IN JULY, YAY!

Have a nice WOD everyone. Good luck with this Girl.

SANTI

The picture looks pretty cool, but I am not a huge fan of such an exaggerated kip. I much prefer a tight kip where the pullup is still mostly being done by the back but being assisted with the rest of the body, not the other way around.

Also I am not trying to slam anyone who kips like this, just throwing my two cents out there.

10:40 as Rx'd.

Looks pretty cool.

Awesome pic. It made me think of a Kelley Starret quote "oh, just my bones!"

Always good to see G.A. throw down. Nice work Hero!

15R:
5 pull ups, toes asst
10 push ups
15 squats
= 12:06

Squats were sloooow moving today. Walking a little better but still limping. Hip flexor still very sore even to the touch. Hopefully can do cleans tomorrow but we will see. Worked on HPC and PJ after wod today.
Erin

#7 SANTI, thats an inspiring story.
keep it up champ.

Greg your still the Man!!!!

GREG! Good to see the original firebreather again. His Heavy Fran video was actually one of the main inspirations for me to start Crossfit. When I first watched it, I picked my jaw up off the floor and said, "I want to do that." And now I can. Thank you Coach and to everyone that makes up this community.

Santi- Great job man. Hope you get it as RX'd.

Coach/Lauren-

Thank you for posting the video of Greg smashing that workout. First, thanks because I miss watching Greg throw down on the workouts. Keep the videos coming Greg. Second, thanks for adding fuel to the fire of my comments from Friday.

To everyone who posted times better than Greg's: let's see your video.

If anyone really did this WOD to the range of motion standards that Greg just displayed and beat his time, please compete next year because you are on that level.

so that thing on work.... is that not simply job security?

A beautiful photograph, so who shot it? And it makes my full-tear rotator cuff injury hurt just looking at it. Eight weeks postsurgery and I can get the stick overhead, but squatting with it is a no-go. Us old guys don't get do that kind of kipping shown in the photo. Follow post #1 above.

"To everyone who posted times better than Greg's: let's see your video.

If anyone really did this WOD to the range of motion standards that Greg just displayed and beat his time, please compete next year because you are on that level."

I agree Michael 100%- amazing intensity from Greg, absolutely, however I only observed 14 air squats each round as it appeared...

And the press ups in the last round weren't chest to deck. (Chest being the area above the stomach for clarity of defining observation)

If an athlete in a games comp went with those standards they wouldn't be counted.

Unless I've misinterpreted the standards?

So Consumer Reort is relasing an article in July on the unhealthy metals in muscle milk and mioplex. I need a great Protein Supplemint I can take. Any ideas would be greatly appreciated.

what is the standard range of motion on a ring dip?

I want that kind of shoulder mobility.

Awesome photo. She looks like Elastigirl from The Incredibles!

Greg
Good to see your still in the game.

5:20

Peter,

ROM standards are fairly arbitrary and setting dependent.

There are those that are considered standard all the time, such as squatting until the hip goes below parallel line from the knee and extends fully at the top. But other standards aren't set in stone. The pushup can be done with the arms going to '90 as it seemed Greg was doing in the video or chest to deck. Burpees have numerous varieties. Pullups can be chin over the bar or chest to bar, etc.

In competition, the athlete must go as fast as possible within the rules of THAT competition. Eg if you do chest to bar pullups when only chin over the bar is required you are doing unnecessary work. Reverse it and you aren't doing enough work.

If you aren't in competition with others, it's good to vary your approach. Eg Do chest to bar pull ups for some workouts, but other times only do chin over the bar. Also, since if you are just competing with yourself, using the same protocol consistently on a single workout helps assess your progress.

For today's WOD, that means getting a faster time because you switched from squat cleans to power cleans doesn't really count - it's a different work load.

People generally hammer down hard about ROM and reps on this forum, but it's mostly unfounded unless it's a fundamental error - such as not going below parallel on squats.

This post is way longer than I expected...

Rx'd 15:01

m/42/195/5'11"

WU
row 500

Back Squat 3x5
155 177 188

21-15-9 reps of:
Clean 91 pounds (From floor, full squat)
bar dips

21 - 7:54
15 -14:14
9 -17:39

2 minutes faster and 29 pounds heavier than last time. And last time I didn't do a back squat workout first..

Great reason to workout alone: During the squat cleans, I split my favorite shorts from tailbone to crotch.

I agree on the pic, it's not an athletic movement and is unnecessary and possibly dangerous to go to that ROM, you will not get any more power since you aren't using your hips at that level of extension.

#17

I did yesterday's WOD in 7:53 with full or more ROM on all movements than I saw on the video and I won't be competing in the games nor will I be posting a video. #1 because I don't have the time nor the desire to compete and #2 because I deem it completely irrelevant and insignificant whether or not you approve of the ROM of my movements.

I post on this site simply to keep track of my times and to give anyone that's my age/height/weight range a center of reference for times and loads. I just couldn't resist commenting on your post as I found it rather judgmental.

Just my two cents.

Greg, you are a true firebreather my friend. Nice work!

Greg A: my CrossFit Old-School inspiration and hero! Awesome.

Crossfit Sri Ram Ashram, India

Arvind BW 63kg
10:00 50kg

Bachendra BW 65kg
14:49 50kg

Ravi
10:33 50kg

Gautam BW 60kg
17:53 rx

Vijai Raj (home from college) BW 60kg
16:48 rx

GREG A IS BACK!

Good to see Greg still throwing down...
However I'm not sure this should be held as any gold standard.
Its 15 rounds....sure its fast, maybe even mind blowing to the average crossfitter but there are guys out there going well over 30 rounds for Cindy. I'm fairly confident I could hold pace along side him in this one.
I would like to see Greg compete in the Games. I give him all the credit in the world for being the original firebreather and having times on WOD's that many aspire to. But why has he never shown up in the Games?? And yes, I've read the article about the online qualifier and the DU's being the chink in the armour...it's CF, its all part of the game.

29 minutes as rx'd. Lower back is killing me. First time doing cleans, really need to work on form, not fluid at all, probly making them more exhausting than they should be. Static dips.
camp victory, iraq

why "squat-cleans" when it clearly says "cleans" ??

#38
Because Clean is the term for Squat Clean.

You generally have two types: Power Clean and Clean.
"Squat" Clean is like saying "Chin-over-bar" Pull-up

16:20 rx'd
Elizabeth ate me alive. From a keen Crossfitter from down under :)

To comment #36, jay

If you think about the process it is 30 reps in a round, which if you do good range of motion should take a second each rep including transition time. So that would make the total time per round 30 seconds, so 7:30 should be pretty close to a minimum time you could do at optimum speed. Very possible you might be able to keep pace with him on this one, but then again not that crazy of a work out. I do 10-15 rounds of cindy as an after thought to some of my workouts. So with that in mind 8:20 is basically showing one of the better times that can be done. Plus, when was it ever said that workout vids have to be "gold standards"? One of the hero work days was a fire fighter who wanted to pay respect. Today we pay respect to one of the original crossfit firebreathers who many of the top athletes currently aspired to be like.

Secondly, if you read the article about greg you would see that he hasn't' been able to try for the other 2 games because of commitments to work/military and also, maybe he just doesn't want to go to the games.

I now know what a clean is unfortunately I learned this after the workout and did it with Power Clean then muscle-up to dips 16:20

Checked out the results from the NCAA Track and Field Championships today- specifically the decathlon. Ashton Eaton crushed the field and narrowly missed breaking the NCAA Decathlon Record. What was so amazing about his performances were his times in the running events: 10.37 100 meter dash (on par with the 7th overall time in the meet), a 13.68 110m Hurdle time, a 46.2 400m time, and a 4:21.8 1500 meter- winning the running events outright. His throws and jumps put him in the middle of the pack amongst the decathletes, but it pretty much reinforces the overall importance of being consistently well-rounded as an athlete to win a multi-discipline competition that requires all energy systems be used. Training a decathlete is more sport-specific than CrossFitting, but there are a lot of similarities in the type of strength and conditioning both use. I firmly believe the next few years in CrossFit as a sport's development are going to continue to draw these types of athletes into the fold- after all, it's not like the mindset and athletic discipline these champions (be in a CrossFitter or decathlete) vary much whatsoever.

Just food for thought. Cheers.

Al Udeid

Adam - 9:07
Dave - 95#/foot support ring dips - 18:24
Jerrod - 115#/foot support ring dips - 24:22
Dan - 65#/Bar Dips - 24:22

6:47 as Rx'd (huge PR!!!)

This photograph was taken by Nick Rudnicki from Halifax, NS. The purpose of the big swing forward was to capture that motion/movement for a photo shoot, this is not how I kip in a WOD.

Thanks to those who can appreciate it.

m/44/185

8:50

Greg Amundson, your my hero. Good to see you on the main site again. The younger generation needs to see the original FIRE BREATHER!

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

tt = 12:55

My PR is 00:16:13.6
but I added 100 ghb situps also.

26/m/5'11"/214
4:44 not rx'd...subbed power cleans. I have a baseball game today and I didn't want to completely blow out my legs.

Did Elizabeth a few days ago: 6:41 (PR)

Great pic, I love it!

27/m/5'9"/198

as rx'd 7:30 mins

13:31 Rx'd FULL SQUAT CLEAN....Elizabeth....one day sub 10, I swear it!

20:02 as Rx'd

6:51

didn't do squat cleans because they usually post the term squat clean. Just did cleans from the floor. I guess those are power cleans instead of cleans or squat cleans. Whatever. If that means I'm jacked up, then so be it. I still crushed the cleans and need some work on the ring dips.

Good to see Greg A. on a video. Greg, Annie, Nicole, Eva, Brendan. Rob...these were some of the original examples of what CF is and what CF can do. They also happen to be really nice people, another reason it's good to hang around here.

I have to admit that I just don't get the angst about outlier times. Sometimes it's someone pulling our leg, but sometimes it's also real. I was here when Chris Spealer started to post, pretty much out o nowhere. Lots of trash talk sent his way and then BOOM a video and a visit to Santa Cruz and "Speal" is born.

Crossfit is still "you vs. you" except during live, judged competitions. Matt_in_OZ and cnc #31 give some really good perspective on this and I commend you to their posts. Lots of folks look for a comparison--weight, age, height, etc--and having people like cnc post gives them a target on the elite side. I personally seek out posters who are old, skinny, and weak, because that pretty much describes me; I am a middle of the bell-curve Crossfitter. You vs. you...check out a comparison if you wish...but man, life's too short to worry about posers, eh?

Musings to come...

Looking good Trish! The picture is awesome! Don't be bothered by all the haters here!

M/40/144

9:04 as rx'd
Great wod always like this one.....

9'13" as Rx'd

m/19/5'11"/165

Scaled to 115 lbs on clean. Had to get done to get back to get to church so thought this wouldn't take as long.... then realized that 115 was plenty anyway.... :)

13:17

Kevin
M/51/5'11"/168

10:06, NOT as Rx'ed. Power Cleans instead.

Knees were hurting a little, so decided to give them a break and do power cleans instead of squat cleans this time.

Sweet pic

Sunday musings...

1) Offensitive. Easily takes offense; hypersensitive to offense. Credit goes to Mrs. bingo for creating this new word.

2) Sunday comics. Are you like me? Do look forward to Sunday because the papers are so thick? Do you get more than one Sunday paper? Sometimes I have a pile of newspapers left over from the week and I put those underneath my Sunday papers. I love to sit on the couch with some kind of ballgame on the tube, my newspapers in my lap, and one of the kids laptops next to me in case I have the urge to hit up crossfit.com.

I always read the funnies first. Isn't that strange? It's as if I can't get into anything serious without first tickling some part of my brain. Do you do this? What part of the newspaper do you read first? Do you even read the newspaper anymore? Mrs. bingo and lovely daughter get most of their news from Yahoo now. You?

I dunno... there's just something about holding the paper, turning the pages…

3) Prodigy. Every child prodigy is eventually destroyed. Think about it. Either they are no longer a prodigy, or they are no longer a child. It can't be any other way. Every childhood is destroyed because everyone who survives eventually… EVENTUALLY grows up.

Itzak Pearlman has been known to say that for every child prodigy we know of there are 50 about whom we know nothing. We know nothing because they either flamed out, or we learned about them long after they stopped being a child.

What will happen to our Crossfit child prodigies?

4) Home. “The greatest city in the world is the one you know as home.” (Giffels, WSJ). Clan bingo lives in Cleveland, Ohio. My children are essentially Clevelanders. Mrs. bingo and I, not so much. Our roots here are really quite shallow. Mrs. bingo and I live in a netherworld between Cleveland as home and Cleveland simply as where we live.

The concept of home is really quite complex for anyone who no longer lives in their “ancestral” home. It's a little simpler, I think, for those who have targeted a place that seems to be the natural home of the soul. Even that can be rather complex. For example, I discovered in my 30s that I'm really more of a mountain person than a beach person. I am drawn in my mind to the mountains, whether they be the Green Mountains of Vermont or my beloved Wasatch Range. And yet, I live in Cleveland.

Like the Ancient Mariner, doomed to an eternity of sailing endlessly from nowhere to no place, a life spent living “somewhere” not at home leaves one at least a little bit unmoored. What saves me, indeed what always seems to save me, is the fact that I live with Mrs. bingo. This house, this particular home, could essentially be any place on the planet as long as that continues to be the case.

There's still a little bit of floating there, though. I wonder, as the Cleveland kids head off on their next great adventures, whether this home will sail… home.

5) Life is short. Mrs. bingo and I participated in a fundraising walk yesterday. The walk was kicked off with a short speech by my young friend who is dying of cancer. He gave the kickoff speech at last year's walk, too. There were so many amazing things about seeing him up on that stage, the simple fact that he was there being first among them. He is physically a shell of his former self. Always slight, now skeletal.

And yet spiritually he has grown tremendously. If you closed your eyes the man addressing us prior to the walk grew 5, 10, 100 fold. His message was short; he's in a hurry, after all, because he has so little time left. "We're all dying," he said, "just is not all dying at the same time. I'm not living like I'm dying, I'm living like I'm living. I'm here. I'm here 100% of the time."

Life is short. Pay attention.

I'll see you next week…

Musings in the filter around #60...

"Elizabeth"

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

13:00 even no PB

I missed one rep on cleans

I cleand and dropped the bar abd repeat, I guess I didn't cycle through fast enough. I usually hand onto the bar and keep repping, but I didn't today. Oh well good workout anyway, Martin with me today, really good session.

11:30

135lb cleans
normal dips, no rings.

rubal:
11:33
95lb cleans
normal dips, no rings.

Rx'd
6:56

115 Clean
Bar Dips

26/M/5'9"/159

5:58 as RX'd

Don't wish it was easier, wish you were better!

Great pic Patricia! I'd love to have your ROM someday. As a CF newbie, gymnastic movements are my goat.

Also great to see an original firebreather still throwing it down. While I am too far over the hill to ever be such an athlete, watching these incredible performances inspires me to be more mentally tough. Thanks, Greg.

M/29/5'10"/176

As rx'd

6:52

Greg A. is always inspiring, great to see him on the main page.

30/M/5'10/138

AS RX'D

14:41 (PR)

Full Squat cleans one rep at a time. only did 2 Unbroken squat cleans in the last round. Yeah i know, this is 3 pounds short of my body weight. I wanted to do 1 x clean every 10 seconds, although i went ahead in the first round of the 1 per every 10 seconds, second round was the worst that'w when i broke the pace. Third round had to rest about 15 to 25 seconds per clean. Did this in my garage by my self. I notice that the Hook Grip makes it easier to clean the weights to the shoulders. every rep of the cleans the bar was resting in my shoulders going on the way up.

Ring Dips broken down into 9s, breath 5 times then back in the rings.

Next time this WOD comes around again, will aim for the 10 minute mark. Nice WOD and very hard one. Have a nice one, BINGO you are the man! every Sunday I have to read your musings, thanks for everything that you do for the Community.

SANTI

32/M/190

not as rx'd - this was the first time I did true squat cleans instead of power cleans, I knew it would be hard.

Therefore I used 115#

9:46

Power Cleans (I didn't read the comments until after the workout) and static dips since I don't have rings

4:44

1. My first WOD in over a year with RX'd ring dips..shoulder felt good!

2. 3 YEARS TODAY=CANCER SURVIVOR! June 13, 2007 was one of my darkest days~diagnosed at 36 with breast cancer. I began my fight to survive and thrive with that diagnosis phone call from the radiologist.

"ELIZABETH"
95# squat cleans
Ring Dips~good depth

TIME: 9:50

6:41

Power Cleans As rx; (I didn't read the comments until after the workout)

16:15 as rx'ed full squat cleans
one minute faster then last time

6:30 rxd. M 34 185

M/38/217/6'3"

No rings available so subbed in dips

14:45

ran 1 mile- 8:54
21-15-9 reps of:
135# cleans
63-45-27 reps of:
dips
20:48
ran 1 mile- 8:36

6:38 w/ HPCLNs

Go Greg! You are an inspiration!

40/m/190
as rx'd sq cleans

12:46

24/m/180
7:32 as rx'd

@ #39

I was always under the impression that when it says "Cleans" without specifying that it was up to the individual on how they wanted to do the cleans. That is to say, if one person wants to do power cleans and another wants to do hang squat cleans, it is their prerogative since HQ doesn't specify which ROM to use. To use your example about pull ups, I do Chest to Bar regardless of whether it says to or not. I'm working on being able to actually do a legitimate muscle up and feel this range of motion will help me get there faster.

I think that when it doesn't specify which range of motion to use in the WoD, they're allowing the athlete to choose which will suit them best. Hope this makes sense. If I'm mistaken please feel free to correct me.

M/6'/180

"Elizabeth"
21-15-9 for time:
135# power cleans from the floor
Ring Dips

8:40

26/m/5'10"/188

9:35 as Rx

Congrats Fit Mom you are a true fighter of all fights, the strong shall survive.

Completed Fri wod:
scaled as my endurance is not up to par...yet:
5 pull ups, green band assist c2b unbroken
10 push ups c2d, unbroken
15 squats full ext unbroken

6 rds in 6:15
2 min rest
6 rds in 6:03
2 min rest
3 rds in 3:03

Broke up rounds so I did not sacrifice form.
I was sucking wind but felt good.
On the road back, 5 weeks post surgery.

Laura f/47/5'7/147

135 squat cleans, 42,30,18 reg dips

18.46

M/27/6'1/212

3:05 (power cleans from floor)

Question: If the point of a clean is to get the bar to your shoulder as efficiently as possible, then why use a squat clean (other than to work your legs)? Isn't the squat clean, just like the full snatch, really just a failed power clean (i.e. same as failed power snatch) where in order to catch the bar you need to squat?

If the only reason "Elizabeth" is rx'd with full squat cleans is so that everyone is doing the same standard workout that works the legs also then that makes sense, I just want to make sure I understand. Thanks.

CG E-City CrossFit;
Leary(m/45/5'11/200)
11:16 as rx'd

no weights @ home so
21-15-9
HSPU and dips followed by 1:20 run

M/49/6'3"/195

as rx'd
17:11
squat cleans

15:47 as rx'd

More than 3 minutes slower than my PR.

Erin, you were right, my hamstrings do hate you! Finally doing my Cleans correctly after the O-lifitng seminar in Winter Park. My calfs and hamstrings are paying the price.

24/m/165lbs/70"

as rxd
6:55

BS 12x2 (230) every min on the min;
Sub'd 12-9-6-3 reps of:
PC 185#
Bar Dips (x3) w/50 lbs
14:54

The ROM displayed may not be the most efficient, which is why the young lady states that's NOT how she kips a couple of comments above.

But you can train the requisite strength through that range of motion for that to be safe...

7:44 as Rx'd.

I normally do this workout with power cleans but decided to do full squat cleans on this one because I really want to work the 3rd pull and catching in the squat. Amazingly, I was pretty close to my PC time so I'm pretty happy with it.

NEVER QUIT!

Scaled to 12-9-6 squat cleans and 21-15-9 bar dips:

14:14

Could probably push a little harder on the cleans.

'Elizabeth' as RX'd with squat cleans
Time=10.38 PR!
12th Oct 09=12.05
30th April 09=12.47 with 110lbs
29th Jan 09=19.13 with 115lbs and 2x bar dips
26th Oct 08=20.44 with 115lbs and 2x bar dips

Really wanted under 10mins but happy with my progress. Next time baby!

7:54

To clarify what a clean is I got this from the FAQ's.

2.15. What's the difference among the clean (and snatch) types?
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.
Tip o' the hat to Keith Wittenstein

M/ 28/ 185 lbs/ 5'11"
6:48

7:36 as rx'd

M/26/182

As RX'd 9:10(Squat Cleans)
old PR 12:30

#89 & #85

Well guys when it says just "Clean" or "Snatch" this is referring to the full range of motion with the squat. In reality, as you start to increase the load you have no choice but to go into a squat because that is the only way to get under the bar. The power snatch and the power clean help to develop the speed and explosion for the full ROM which is the squat snatch and squat clean. So when the WOD is posted as just Snatch or Clean it is not a choice for the athlete. I guess it's it's kinda like an unwritten understanding that it means the full ROM.

Also, it's not a failed lift by any means that's just the proper way to complete the lift.

I hope that helps guys!!

M/50/153/1-1-06

115# Full cleans/assisted dips (only 2nd WOD done with dips since injury 2 yrs. ago)

17:31.

Congrats Fit Mom!

20:39 110lbs cleans & regular dips in sets of 63,45,27.

3 rounds:
one arm pushup progressions
blitzkrieg triple dumbbell press 45lbs

32/F

10:24

85# Cleans (upper shin to squat clean)
tapped toes on dips-need work!

Use 95# next time.

congrats fit mom

power cleans and reg dips 1/1 as usual

4:24

3 seconds off pr

42/m/176cm/74kg

As rx'd

13:50 (last time 13:02)

Nice squat cleans, and deep, full ROM ringdips.
Today the hardest part was the front squat portion of the clean. I need more squatting for my weak legs.

55# squat cleans from floor
ring dips

15:47

M/30/5'9"/195

No rings today...subbed 3x bar dips (63, 45, 27), otherwise as rx'd (135lb full squat clean).

12:00 - forgot my watch and was forced to use the old fashioned clock at the gym that I could hardly see. I think my time was either 11 or 12 minutes but I'll go with 12 just to be safe. Strange result as my "internal clock" was indicating somewhere in the 7 minute range so I was thoroughly surprised when the clock read 12 minutes at the close of the workout. May have read the clock wrong but I'll stuck with 12:00. If I far surpass 12:00 next time Elizabeth comes up I'll know I read the clock incorrectly.

Been doing crossfit for over three years now and just started keeping track of times and loads consistently. Live and learn I guess.

Time suffers significantly when forced to do 3x ring dips. Next time bring rings.

8:00 rx'ed

PR by 2:27!

The pic today is from a photo shoot we had at our box. The photographer approached us and wanted to do a shoot focusing on the athletic/powerful/functional/strong aspects of movements that are definitively CF.

My wife Tricia has a gymnastics background, does advanced yoga, and is a great little CrossFitter/instructor. (competed at Canadian regionals this year!)I am very proud of her being on the main site and her success with CF. For those of you who enjoy the artistic angle and amazing power of the shot, come check out the rest of the shots in our gallery at our site. Crossfitkinetics.com

Take Care & happy Elizabeth

22/male/168

Sub'ed 3 dips per 1 ring dip rx'd

18:54

Power Clean "Elizabeth" 6:13

followed by 15 "Cindy" Rounds

14:21

M/28/5'9/165#
First time doing squat cleans
Alternated 3-7 squats at 95-135
And ring 7-10 dips for
17 mins

6'0/225 M
7:10
63 dips
21 cleans
45 dips
15 cleans
27 dips
9 cleans
Took me 2 days to build 3 pull up bars and a bar for muscle ups. Looks great in my yard.

34 yom 220 bwt

hit up a wod at a local affiliate, thanks stay strong.

21-15-9-5 of:
225lb deadlift
hspu (to 10lb bumper plate)
du's
burpees
time: 13:17

8:34 Rx'd (PR)

m/47/178

21 cleans (full)
21 ring dips

done

just under 13 minutes

thanks

6:50 as Rx'd

* squat cleans broken 11/5/4/1 - 6/5/4 - 5/4

* ring dips broken 15/6 - 8/4/3 - 9

f/34/192

21-15-9

18:38 #70 & ring dips

As rxd squat cleans
8.12(pr)

9:28(PR)
as rx'd
last time: 13:48
Power cleans went alright, ring dips were solid.

26/m/5'11"/175
as rx'd (sq)
11:57(PR by 1 sec)
struggling through soreness from 15rd Cindy on dips

20/m/6'/220

9:34

reasonably assuming that 1: this is a typicaly executed training session for Mr. Amundson and 2:he has been training in this manner longer than anyone else then we can also reasonably assume A: there is no injury risk inherent in light weight high rep training sessions in wich "full range of motion" is not utilzed and B: it is fully possible to build amazingly high work capacity in the manner demonstrated in this video.

M/34/185lbs

(21-15-9)
-95lb squat cleans
-Bar dips

Time: 11:28

Note: Will go to 115lb squat cleans next time.

24:00, not a PR.

Also power clean 5RM, 165#. PR by 2.5#

#89 Dan,

Coach has stated before (I don't have the link unfortunately) that simply training the power clean while steadily increasing the weight doesn't necessarily lead to a heavy squat clean. We practice squat cleans with lighter weights because that's the best way to learn it.

So yes, it is a violation of the "how much weight did you move, how far did you move it, how fast did you do it" rule. But in this case, it's for the purpose of training the squat clean.

As rxd
12:01
Sub 10:00 one day, by the way Santi I think U R a class act. UR always positive and don't get into the negative comments of the day.

Good luck

W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises.

As Rx: 8:15.

C/D: push-ups, 21-15-9.

New PR by 0:20. Full squat cleans w/controlled drop (no bumpers); strict ring dips. Felt miserable today. Body feels beat-up. Costochondritis really flared-up during dips. May ratchet down the intensity on the next two WODs.

34/M/6'00/196

9:08

I opted for power cleans today. Last 2 of my Elizabeths were squat cleans.

97 Degrees and very humid in the gym today.

Bingo, you rock. It's nice to see that after being gone for a year, I come back and you're still here. The comments wouldn't be the same without you.

As Rx'd

11:03

m/36/6'3"/205

8:36
bar dips

12:13

24:02
135# Bar dips.
Had to do most of the cleans in singles.

#101 is correct in the definitions of the movements.

CF HQ did not manifest these out of thin air. If you have differing opinions as to what the definitions of Cln, H Cln, P Cln, HP Cln, Sn, H Sn, P Sn, HP Sn or any derivative thereof that CF HQ uses, check the USAW website for proper lifts or a USAW coach in your area.

#104,
True on the "move the heaviest load furthest and fastest" issue, but that is not what "Elizabeth" is. It is simply a fully defined WOD of 21-15-9 CLEANS and ring dips. This keeps the reps/load/range (mostly) constant for each athlete (given similar form) with the only variable being time (always trying to modify...for the better).

135 power cleans, scaled ring dips 12-9-6

14:58

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

As rx’d: 13:09 PR
Squat cleans, strict ring dips
Foam roll after
Compared to 091012: 18:45 previous PR

As Rx'd: 12:58.

Offically on my sixth week of Crossfit.

Power lifting is new to me, so with that said, my form is more important than the amount of wait.

Today's WOD: Elizabeth:

(I Ran this a.m. 4 miles/40 mins.)

Power Clean: 95 pounds
Regular dips(do not have rings yet)

After doing three warm up sets on Cleans of
65, 95, and 115. I did 8 reps on first two, then 5 reps on 115.

Wanted to make sure my form was good.

Time for WOD: 8 minutes.

I LOVE CROSSFIT! KICKS MY BUTT!!!, which I need.

m/47/192lbs

Crossfitters,

I'm not sure if anyone is a basketball fan, but in the spirt of it being the NBA finals, I googled "NBA Workout" and this was the first hit:

http://www.coachmarian.de/Spezials/Workouts/BaronDavisNBAworkout.html

This is why B-diddy, aka, Baron Davis sucks/is fat. Among his routine:

Standing cable fly (2 sets of 10)
• Standing dumbbell curl Curl one arm, then the other, for one rep. (2 sets of 10)
• Single-arm triceps extension From a seated position, with the weight behind your head (not behind your shoulder), extend your arm until it's pointing straight up. (2 sets of 10 with each arm)
• Elliptical machine (25 minutes)

Anyways - kind of funny.

-WCS

Thanks to all for the clarification on the clean vs. power clean issue. Much appreciated.

95# SC's

11:05 (2.5 min slower than PR - wtf?)

75#s
regular dips
10 minutes

5:15 as RX'd. I'm still hurtin. Inspiring to see Hobart preparing so hard, even the week of his high school graduation.

95# cleans, regular bar dips, 14:59. Improved by over 5 minutes.

#69...i may have to steal that quote...i like that

Visiting mountain town of Boquete, Panama and gym is closed on Sunday so did running workout, which was extra hard due to the altitude. will make up elizabeth soon.

20 consecutive minutes of:

1 minute hard run
1 minute walk
1 minute jog

trying to cover furthest possible distance

then, 2 100 meter sprints, then 2 50 meter sprints, then 1 400m run.

12:36(Full Squat Clean)

9:56 for today's wod

At 00:43 in the Sectionals Highlight video, there is a moment where the guy doing cleans next to Spealler glances over at him with this look on his face. It is hilarious to me.

as rx'd

12:33

need to work on squat cleans. ring dips were fine

m/27/5'8"/140

135 lb power cleans
Ring dips as Rx'd

7:18

M/23/6'1"/165

115# Squat Cleans
Ring Dips

10:11
PR by about 4 minutes

m/22/160

(21-15-9)
115 lb power cleans
bar dips

Been doing crossfit for about a month now got all the motions down now have to get my weight up. My gym has the trx system but no rings to do muscle ups or ring dips on, any suggestions for alternatives to these two?

ooo yea 7:26

rx'd
9:32

clns- butt to heals; broken
r-dips unbroken

21-15-9

115 # Cleans
Dips
6:40
then 50 Sits

Last time
7:03

25m/207
7:23
21-15-9
Power Clean 135
Regular dips as no rings
stretch break ...
then speed bench West Side style.
Love combining the programming. And K-Stars mobility cert is a life saver.

95# sq. clean
x2 bench dips, feet up
= 15:24

Took it easy on the cleans as my hip is still bothering me. Stuck with bench dips for my shoulder. No energy and had the shakes/tremors. I have all signs of needing a rest, so did not go all out. Worked on BP after with DB, and skill work with hspu and handstands (trying to get off the wall).

Erin

17:45

Last Time:

pwr cleans
6:10

This Time:

pwr cleans
5:15(pr)

Next time do squat cleans.

6:41 as rx'd

Thank you everyone for your messages~means more than you know!

Best,

Kim Malz

Subbed power Cleans and non-ring dips
10:39

Right shoulder has a Torn rotator cuff; Surgery is in my near future. Getting good at 1 arm push ups
WOD
KB snatches left arm only; 2 Pood KB & 20# Med ball
21 Kettlebell snatches
100 Med ball slams
15 Kettlebell snatches
75 Med ball slams
9 Kettlebell snatches
50 Med ball slams
13:20
m/52/215

Broken into 3ds

12:04

Rx'd

4:54, not a pr, but I'll take it, drank beer all day on the lake before this.

9min 95 pounds

I don't get people saying squat cleans is as Rx'ed...It just says cleans so I did Power cleans. Looking back on 6/6/10 workout...there it specified squat cleans...HA!

As Rx'ed 21/15/9 Cleans and Ring Dips

Time: 8:12

BTW. G Amundson did do 15 air squats in the video. When he stands up after the push ups, that is his first of 15 squats. This is exactaly how I did it, albeit slower...

23:24

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

Could not get into the gym today so did our own workout called "Holtz":
Run 200 meters (uphill)
20 pullups
Run 200 meters (uphill)
30 meter lunge overhead lunge (16 lb. med ball)
Run 200 meters (uphill)
40 box jumps (30 inch)
Run 200 meters (uphill)
50 unanchored situps
Run 200 meters (uphill)
40 air squats
Run 200 meters (uphill)
30 wall ball shots (16 lb. med ball)
Run 200 meters (uphill)
20 pushups
Run 200 meters (uphill)

22:11

M/23/195/6'

rx'd 5:12

65# power cleans
modified ring dips

8:21

9:25

Elizabeth
21 - 15 - 9
clean scaled to 115#
ring dips
14:12

9:50 as rx'd

10:15 as Rx'd

Could not get into the gym today so did our own workout called "Holtz":
Run 200 meters (uphill)
20 assisted pullups
Run 200 meters (uphill)
30 meter lunge overhead lunge (16 lb. med ball)
Run 200 meters (uphill)
40 box jumps
Run 200 meters (uphill)
50 unanchored situps
Run 200 meters (uphill)
40 air squats
Run 200 meters (uphill)
30 wall ball shots (10 lb. med ball)
Run 200 meters (uphill)
20 pushups
Run 200 meters (uphill)
27:05

Did the cleans with just the 45# bar so I could get my form down. Sub'd 3 parallel bar dips for each ring dip (63-45-27), then did back squats with 135# to make up for the cleans with light weight.

No time since there were so many subs.

Could not get into the gym today so did our own workout called "Holtz":
Run 200 meters (uphill)
20 pullups
Run 200 meters (uphill)
30 meter lunge overhead lunge (10 lb. med ball)
Run 200 meters (uphill)
40 box jumps (
Run 200 meters (uphill)
50 unanchored situps
Run 200 meters (uphill)
40 air squats
Run 200 meters (uphill)
30 wall ball shots (10 lb. med ball)
Run 200 meters (uphill)
20 pushups
Run 200 meters (uphill)

33:33

21, 15, 9:
135lb squat clean (11,3,3,5)(3,3,3,2,2,2)(4,3,2)
ring dip (15,6)(9,3,3)(5,2,2)
07:39 06/13/2010
10:36 11/21/2009
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

As Rx'd 3'50" M/27/190/6'1"

as rx'd:

8:08

as rx'd

14:21

Could not get into the gym today so did our own workout called "Holtz":
Run 200 meters (uphill)
20 pullups
Run 200 meters (uphill)
30 meter lunge overhead lunge (16 lb. med ball)
Run 200 meters (uphill)
40 box jumps (30 inch)
Run 200 meters (uphill)
50 unanchored situps
Run 200 meters (uphill)
40 air squats
Run 200 meters (uphill)
30 wall ball shots (10 lb. med ball)
Run 200 meters (uphill)
20 pushups
Run 200 meters (uphill)

36:58

rx'd

7:15

These posts put me to shame... I've always felt that I was in pretty good shape but everytime I compare my times to everyone else on the WODs I get crushed! I don't know what I am doing wrong... 21 straight squat cleans in a row at 135 and then the ring dips... I had to regain my composure for 3 - 4 mins afterwards before I could even think of doing another 15 cleans... if I get to the point of doing this WOD at 6 & 7 mins everyone is posting I'll be a beast.

cfwu (1 set dips,5 ring dips)

as Rx'd 10'28"

As Rx'd
10:18

135# power clean
static dips.

Time: 7:49.

16:24

subbed 2 dips per ring dip and did cleans with 40kg

12:18

m24/6'1"/163 lbs

in the words of Rambo: Elizabeth, "i'm coming to get you" tonight after i wakes up! :D

M/29/223

11'51

PR is 9'40

17:59
21-15-9
135# Clean

42-30-18
Dips with 90# assist

Tim: As Rx'd, 14:58 PR

Shara: Scaled to 85 lbs, Blue Band Assisted Ring Dips, 16:49.

Champ- Day one of Fundamentals (Squat, Front Squat, OHS)
Wall to Wall Run (25 meters)
15-12-9 Squat/Push-Up/Body Row
Wall to Wall Run
8:51

We're growing in numbers!
Cheers from Bangkok

M 6'0 / 176lbs / 33yrs

10:13 as rx'd...including rings.

11:15

95lb Cleans (mostly power cleans)
Bar Dips (21,15,9)

F/40/5'6"/155

75# squat cleans, band-assist ring dips

11:11

11:38

ryan - m/31/185/75"
17:09 squat cleans (dips)

gunnar - m/38/190/73"
6:56 squat cleans (pr by 32 secs)

M/64/198-"Elizabeth"
21-15-9 reps of:
Clean 135 pounds (Subbed 111)
Ring dips
14:46 New PR!

No rings. Normal dips

13:31

M/41/5'11"/185

21-15-9
115# cleans
ring dips

14:35

2010-06-14: 11:18@4:31,4:22,2:24.
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.

M/23/163

115 lb squat/power mix
No rings for dips

16:21

6:55
Subbed regular dips for ring-type.

Scaled cleans to 125#.

13:20

female 48/115/5'3"
started with 5 min jump rope fast and 3x5 sets of 95lb squats
wod not for time:
21 clean 45lb
21 dips
15 clean 45lb
15 dips
9 clean 55lb
9 dips
5 min jump rope fast

5:46
m/43/200/6

5:18 did bar dips no rings.

23'20"
115 lb cleans, ring dips

13 mins. 115 clean and subbed 3 to 1 dips

5:52

135#
3X dips

11:21

5:49 bar dips and hang cleans

M/28/172/67"
3:21 as RX'd

Bit of Fran lunge.....

as rx'd 9:40

m36/170/5'8

added 800m run to the front and back!!! 14:47 total

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

Screwed up and did power cleans

9:52

As RX'D

7:06 (new PR)

f/40/175/5'11"

21-15-9 of squat clean 95# and assisted ring dips.

12:42

75# cleans
bar dips
9:26

21-15-9 reps of:
Clean 10 pounds
Tricep press 65#

7:06

21-15-9 reps of:
Clean 17.5pounds
Tricep press 50#

6:17

m/178cm/88kg/34y
squat cleans
As Rx'd
13:20 first time doing Elizabeth

6:55

15-12-9 115#

Pwr cleans + Burpees

75# 10:05

m/31/220

9:25

27yo 183lbs 5'8"
115lb cleans
subbed ring dips with static dip machine and cable handles to get close to ring dips.
first time doing Elizabeth - 7:11

(broken:hard)
21-15-9
115# Squat clean
Bar dips
8:55
Compared to 091118: 13:55

21-15-9

135# Cleans
Regular Dips (don't have access to rings)

13:30

m/39/76/215

15:55

18:04 switched to PCs half way through. just gonna do those throughout next time...my squat cleans suck and they are not getting any stronger no matter what.

M/41/180

As rx'd with full squat cleans:

11:21

That's a PR by more than five minutes.

More better faster

Mark
115 lbs
10:23

33/m/165

subbed 3 to 1 dips. 19:04

As rx'd. Heavier weight than last time, PR by just over 1 minute.

19:31

[19:31]

13:09 as rx'd. (pr by 3:52)

Getting fitter. Golf in morning/early afternoon. Trimmed neighbors' trees in afternoon. Rested for a bit and then did my favorite wod, Elizabeth.

Power Liz, 5.18, PR 32s

38/m/6/185

Warmup

As Rx'd
14:41

I got done with this one only to wonder if I could have gone at it harder. Strong workout... but I think I could have done better.

as rx'd (full squat cleans)

9:28 (pr)

m/41/6'0"/192

sub'd hang cleans @ 95#

14:36

115# clean
10:49

bar dips otherwise as Rx'd

13:20

Ouch, I feel like I got done with a wrestling practice...

As Rx'd 7:52. I would like to meet the girl who did this in 5:49 at the top. If it was with 135lbs power cleans, that is friggin amazing.

5:26
bar dips (no rings at my house)

m/29/69"/181

AS rx'd: 11:42

120# Full squat cleans; Ring Dips

14:14. Probably could have gone faster. Working on my clean form; getting much much better. Been two years Xfitting, and I've finally developed my ability to jump when cleaning the weight, and catching in a nice wide squat.

Thanks to Coach B. and the excellent coaching videos.

Semper FI

f/28/5'7/124
70# cleans
regular bar dips
17:28

M/28/6'1/183
20:35

M/25/5'9"/178

Time 14:32pr

Sqt Cleans still kill me everytime, I need to work on these more often. The wt. isnt to heavy I just loose drive to keep going w/ out breaks, this means to me that I have to learn to work at a higher heart rate than Im used to. It also didnt help that Im still sick too, but still Pr'd today. Just like everthing else I suck at I will eventually get it down, just tackle one thing at a time.

DO WORK!!!

13:49 rx'd

Compare to:
090430 - 11:51 (115# Cleans and ring dips)
080112 - 14:42 (95# Cleans and bar dips 3:1)
071125 - 8:41 (135# Power Cleans and Bar Dips 1:1)
070905 - 12:00 (90# Cleans and Bar Dips 1:1)

scaled 115 for 135
9:45
WS gym, PM (bumpers)
last time 10:30, same scale

m/30/6'/164

15:28 w/ 120lbs

previous two times..(don't remember dates)

20:18 w/ 95lbs and bar dips (second wod of day and just a bad day in general. met pukie)
20:15 rx'd

M/24/5'11/180

Squat
Overhead Press
Deadlift

WOD as Rx'ed: 2:55 (tweaked my lower back...ouch! hopefully it feels better in the AM)

44/169

Full cleans with 135 & ring dips

23:42

11:30

135lb cleans
normal dips, no rings.

rubal:
11:33
95lb cleans
normal dips, no rings.

Used 115#, Hang Power Cleans. Regular dips.

5:50

6:52

Bar dips, and ground to shoulder cleans (not squat cleans)

ground to sholder (no quat) clean
3-1 sub bar dips per ring dip

12:15

9:23

Power cleans

Daniel - 19.43 used 115# full squat cleans
Andrea - 15.00 used 55# and assisted dips

Daniel - 19.43 used 115# full squat cleans
Andrea - 15.00 used 55# and assisted dips

Daniel - 19.43 used 115# full squat cleans
Andrea - 15.00 used 55# and assisted dips

Never done this one before. Can't wait to do it again.

4:48 powercleans

21 15 9 power cleans 95 lbs F/5'4"/150/29
12 9 6 bar dips
15 min 26 sec
Started with a good time but thinking I should have scaled the weight to 85 or maybe not done power cleans for some extra heat on this one....live and learn.
My husband got 12 min as rxd.M/6'0"/192/30

20:20

7:22
First workout with my new ring set!

17:49

First 5 cleans were 133 lbs, but that killed me. Reduced the weight to 110 lbs thereafter. Lost probably a minute loading the new weights because the plates were all over the gym.

Subbed ring dips for weighted dips at 50 lbs.

What a tough work out! I really enjoyed it.

32 yo male/5'4"/147 lbs

28 6" 206lb M 8:30 as RXd

cleans as rx'd
toe assist on dips

7:51 (12:04 last)

25/M/5'9"/157

First time doing cleans since high school so scaled to 95 lbs. Did double straight bar dips b/c no rings QQ. Only a week and a half into CF and already feeling a difference. Did P90X earlier in the year and these blow it out of the water. Thanks guys!

17:30

32/m/5'10"/210

as rx'd

21:42

as rx'ed 14:48

elisabeth

14:47 65# squat cleans/1.5x dips 11/18/2009
14:29 95# squat clean/ring dips 6/15/2010

rx'd...full squat cleans
9:13

m/25/6'3''/210

6/13/10 115lb bar/assisted ring dips

at least I got it done. wow - KMA.

Being new to crossfit, I also was confused on whether to squat clean or power clean. On Sunday, June 6th, the workout specified a squat clean. So 12:03 using power cleans and 3x bar dips.

m/33/5'9"/175

19:36

First time with full weight on the cleans. 12.02. Very pleased!

m/31/5'11"/180

Subbed x2 parallel bar dips for the ring dips.

19:03

I missed having my bumper plates and a decent Olympic bar that spins properly.

12:55 (115#)

last time was 17:10

Well, I thought I did a great job and then saw on here that it wasn't power cleans. Oh well. Next time. Otherwise as rx'd: 4:25.

21:20

Did the cleans as rx'd...did 2x dips since we don't have rings

lousy time...I can do better

reps of:
Clean 135 pounds 21-15-9
Dips 32-20-14

17:35

try 140 lbs. next time and DO MORE DIPS

M/45/6'1"/190

8:23 As Rx'd Ring dips tear my shoulders apart

29/6'8"/219

6:25 pc/bd

Warm-up: 10min bike

15 Rounds for Time:

1. 5 x pull-ups
2.10 x push-ups
3.15 x squats

17:48

'Elizabeth' 21-15-9

1. 135lb Clean (Power Cleans)
2. Dips

10:56

M/40/6'1"/250

8:02
subbed 2:1 bar dips for ring dips

21-15-9
27.5 SDLHP
55# tricep press

4:36

2:58 i did hang cleans not full squat cleans...oh well theres always next time i def still was flying thru this WOD and was Feeling it lol

As rx'd, 8:10 (PR).

First Elizabeth with ring dips! Very happy with the time, was shooting for around 8 min. Squat cleans went pretty well; tried to minimize rest breaks. Ring dips started okay, but once again my lack of chest stamina slowed me down to singles at the end. At the end, I was cramping up just holding myself at the top of the rings. Approximate splits:

21 cleans (12-6-3) 2:00
21 ring dips (15-6) 1:15
15 cleans (5-5-5) 1:45
15 ring dips (6-4-3-2) 1:30
9 cleans (6-3) 0:50
9 ring dips (4-2-1-1-1) 0:50

First Elizabeth

10:15
115 Power Cleans
Still sore from 15 rounds of Cindy

Rx'd (squat cleans)

11:30

back started smarting so I had to take it easy about 1/2 way thru the round of 15.

as rx'd: 7:48

Cool pic but I've seen someone come sailing off a bar at the back side of a giant kip like this. Not a pretty thing. Thank God she landed flat. Thank God she did this against advice.
It does make for a really cool shot.

23 / M / 5'9" / 135lbs

21-15-9
95lb cleans
Bar dips

17:57

Last time I used 80lbs and it took 5 minutes longer. I'm pleased with today.

5:18 did bar dips no rings.

21-15-9
27.5 SDLHP
55# tricep press

4:36

21-15-9
37.5# clean
70# tricep press

4:03(6:04 last)

As Rx'd in 14:55 with deep squat cleans - still learning the motion, so this was a great experience.

M/33/5'4"/141lbs
As RX'd
9:52 PR

95# cleans (shoulder was iffy, thought i might tweak it if i went heavier)

improvised dips (on a rack, easier than normal because feet weren't hanging)

Under 5 minutes

31 yom, 190 lbs

15:41 as rx'd

pr is 11:24

Warm-up: 2 rounds, 10 tire jumps, 24", 10 pull-ups, 10 push-ups, 10 toes-to-bar, 10 kb swings, russian style, 2-pood.

14.36 as rx'd full squat cleans.

After a long harvest day, then pulling up plastic mulch to get the field ready for cover crop, this girl almost made me sick! First time doing this work out with full squat cleans. Better times previous, but with power cleans. The squats really took me for a ride.

"Elizabeth"
Pack
21-15-9
Clean 95 pounds
Bar dips

Time: 13:54

6.39

12:51 with 135 3x dips (63, 45, 27)...that's a lot of f'n dips

21, 15, 9 reps of:

115 lbs clean - didn't do squat clean. Only realised afterwards.

Normal dips.

11 mins 34 secs.

M 36/5'10"/170

115#

11:33

Subbed 115#, full squat cleans:
12:45 (last time 18:43)

Good intensity on this one. Failed on one of the last clean attempts in the second round--that got the management's attention. Still could reduce rest time on the cleans. Ring dips went pretty fast, broken into 2 or 3 sets.

95#
regular dips
12:40

28/M/204
19 minutes, no rings subbed bar dips, second and third rounds at 115#

Love your post bingo... great thoughts, especially the final part!

Did this WOD with 115# cleans, trying to keep the bar off a new tattoo on my leg and I was mostly able to avoid it with the lighter weight. Also doubled the dip reps for bar dips, so 42-30-18 bar dips.

Total time was 13 mins, 10 seconds. Not great, can definitely do better. Looking forward to doing this next time as RX'd, gonna try to do every set unbroken. And hopefully by then I'll have some rings! :)

Take care everybody, have a great day.

9:42

11:03

rx'd: 10:15

CFWU x 3; std

Sub'd #115 and really power cleans, not squats
Rings

15:59
faster and heavier than last time

Practiced Doubleunders for cleanup

4:45

cleans floor to chest, not full squat

static dips. need to invest in some rings

6:17 - PR by almost 3 minutes

Subbed bar dips - don't have rings.

8:57 as rx'ed.

12:46 as rx'd.....where power meets speed,that is the problem I have with 135lb squat cleans,I move slow because I struggle with that weight.I have got better technique lately so now I am seeing my speed come into play with these heavier lifts.Looking for a sub 10min. on this one next time!!! Happy Crossfitting!!!!!!!!!!

95lbs, trash can dips 1:1

11:55

Last time, 95 lbs, trash can dips 1.5:1 13:08. Of course, that was in November when it wasn't 105 degrees in my garage.

m.37.155

12:46 as rx'd.....where power meets speed,that is the problem I have with 135lb squat cleans,I move slow because I struggle with that weight.I have got better technique lately so now I am seeing my speed come into play with these heavier lifts.Looking for a sub 10min. on this one next time!!! Happy Crossfitting!!!!!!!!!!

SUB 95# cl
SUB 3x bd

13:15
previous 12:10

15:20

Scaled to 30kgs the clean and 1,5X bar dips

6:46

First workout after footy match

12-9-6
Cleans 52kg
Dips

7:14

"Elizabeth"

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

13:42

Power Output
91.86 watts
0.12 horsepower
67.75 ft-lbs/sec

Compare to 091118

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

"Elizabeth"

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

13:42

Power Output
91.86 watts
0.12 horsepower
67.75 ft-lbs/sec

Compare to 091118

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

Ring Dips jump

13 minutes

"Elizabeth"

F/11y/62"/146#/CONNIE
35# SC, Band Dips
13:25. Last time: 15:07.

F/46y/62"/140#/JULIA
45# SC, Band Dips
15:08. Last time: 19:00.

M/41y/68"/155#/GEORGE
125# SC A2G, Ring Dips
24:45. Last time: 28:27 at 115#.

Last

35yom / 200lbs

Pack, 21-15-9:
95# Squat Cleans
Ring dips (Sub 2x bar dips)

20:32

My form on the cleans is getting pretty awesome, and I'm able to string together 10-12 at a time. Dips aren't hard, until you have to do 42 at a clip! My triceps were beat after the first round. Pretty happy with my time. I completed this last time in 15:32, but did 90# power cleans. I think my dips were stronger last time. Plus I came off a stomach bug this week. Still good, I guess.

M/35/70"/158/

"Elizabeth"

21-15-9 reps of:
Clean 115 pounds (scaled from 135)
Ring dips

11:49

Not quite there to clean 135 this many times, but will attempt it next time.

Elizabeth

Had to sub everything.

Cleans at 43kg and bench dips.

Time over 2 days 24min 23sec. Took a loooooong time. Ran out of time the first night and finished it off the second night. Rubbish at cleans, trying to find something I'm not rubbish at, except for my flexibility, OHS and talking!!

Good Fun

My time was 19:49, scaled the weight down to 85lbs though, new to cleans/ring dips.

48/M/182
sub'd
115 clean
bar dips
13:38

Owowowow. I wasn't ready for that. Full squat cleans, 21-15-9 bar dips.

29:40

age 20 bw 170

5:53 as rx'd pr

dang, some blazing times here. This one snuck up on me and got me feeling woozy

14:33

125 #power clean
ring dips

then I figured I'd follow the whole -6 rep thing and went for one more round for good measure.
21-15-9-3

CFWU: 14:49. I don't feel too bad about missing my PR by 40 seconds because it was super hot in the gym.

16:05. pr by 5 minutes exactly, cleans getting better all the time.

M/31/5'9/170

ok, did this one with power cleans so time is more than likely not representative of what it should be.

6:15

as rx'd: 5:58

5:58

M/37/68"/179
2:58 (with PC)

as rx'd
10:12

jj, would love to see some video along with that time. Even as a power clean you smoked it. Full depth in the ring dip too, pretty impressive!

M/32/5'9"/150

As rx'd.

15:18

1 second slower than last time.

9:44

11:30

My first WOD in a long time

loved the cleans but still building up.

scaled clean 42kg (93lbs)
sub'd frame dips

15:00

i guess it was about 15mins. i actually forgot to set my stopwatch until after the first round. it took me 7:30 to complete the last two rounds (15,9). i doubled that time and came up with 15mins. i enter it here so that i have a rough guide for next time.

loved the cleans but still building up.

scaled clean 42kg (93lbs)
sub'd frame dips

15:00

i guess it was about 15mins. i actually forgot to set my stopwatch until after the first round. it took me 7:30 to complete the last two rounds (15,9). i doubled that time and came up with 15mins. i enter it here so that i have a rough guide for next time.

14:15 as rx'd

Mod (115# [was 65#] and reg dips)
3:36 (1:47/1:49) 3x7
5:04 (2:43/2:21) Grip gone and can't lock elbows on dips
3:50 (1:30/2:20) 6 reps clean - dips 2s/1s
Total: 12:30
Try 125# next time and equal clean/dip times

as rx'd

11:06

@ the sweatbox
As rx'd

15:39 PR
did muscle up into ring dips all
dips unbroken

091118: 17:06

Swam this AM.
This PM did CF WOD w/ subs

45 lbs Squat Cleans
Bar dip

21: 4:02.33
15: 12:46.41
9: 16:28.93

2.5 minutes faster that last WOD with same subs. Time to add weight I guess.

Scaled to 95#: 7.20

#250 - Gabriel

Becca and i used 95# for this one.

asrd 5:47

As Rx'd.
091114 12:43 (PR with squat cleans)
100613 8:49 (PR with power cleans)

"Mrs. Wobbly"
21-15-9 reps of:
Clean 65 pounds
Jumping ring dips
10:55

m/36/5'9/179
CFWU-3. 12 pushups instead of dips 2nd & 3rd.
12:02-PR by over 2 min!
Happy w/cleans overall. Don't think extension was quite good enough. Happy w/landing position overall. Legs pretty straight after 1st pull. Could be a little better. Keep knees out in squat. Dips not too bad. Little more broken than I hoped for.
18+3
7+4+4
5+2+2
11/18: 14:53
10/12: 14:18
9/2: 15:04
See 11/18 for further details

short on time.

Elizabeth with power cleans:

4:08

afternoon: row 1000m at home, 3:32 (no WU)

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

Reg dips x 2 (42-30-18):

12:26

Porch/Packish
M/32/215/6'
21-15-9 Hang Cleans @ 115#
24-18-12 Bar Dips
14:45

F/32/155/5'7"
21-15-9 Hang Cleans @ 45#
24-18-12 Bar Dips
16:38

35 yom 202 lbs. Completely carbed up and bloated.

As rx'd at the PD.
18:22. First time doing real ring dips in a workout. Today got first 21 squat cleans in 3:25! Dips slowed me down.

Last time:

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

scaled to 115#

16:25

pretty poor. felt slow today

M/29/235/5'11"

Subbed regular dips for ring dips.

7:36

50k power cleans.

07:50mins

10:30 - full squat cleans

95 lb
21-15-9
42-30-18 dips bar
36 min

15.52 as Rx'd

20/m/5'11"/170

10:20

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

WAY faster than my Nov09 time of 13:40, when I first started Crossfit. Still, could've taken shorter breaks during cleans and held up longer sets for dips.

M/25/5'11''/195

11:14

31/m/71"/179#/Base Gym: West Fort Hood, TX

CFWU x3
Last time: 14:19
This time: 12:33 PR

CFWU
Elizabeth
16:16
Did full squats, not sure if I did before.
M/49/198#/72"

14:37

2:1 bar dips as usual

31/160/65"
bar dips x2
hanging power cleans because the gym doesn't like weights dropped.
10:11

10:25

did this WOD again about a week later w/ powercleans.

11:46 PR

As rxd
17:30

1st timer -dips were solid. Cleans were slow

As Rx'd

12:06

Mix of power and squat cleans
And at least now I can actually do ring dips

8:39

21-15-9

135 lb. power clean
bar dips

14:17

(6/21)...25:15...No HR
95# SC, std. ring dips

Me-14:23

Mike-7:00

as rx'd

16:30

06/22

Sub'd Power cleans:

12:21

AC

Scaled to 115lb

23:40 Been very inconsistent with the WODs this summer, and it showed today. Last time was as rx'd in the 14 minute range. Today my head and lungs were limiting. Too many breaks and for too long.

as rx'd

11:27

M/54/143/5'8"

12:29 115lb cleans

m/30/180/71"
subbed 135# power cleans (short on time)
6:54

4:47

PR by 3:05

M/40/182/5'10"

CFWUx3
Elizabeth as rx'd
8.45

49/m/190

No food makes this fun.
As Rx'd, SC. 13:29

090430

1st round
sub 95# (some power cleans)
sub 1x bar dip for ring dip

2nd and 3rd round
sub 65# (some power cleans)
assisted dip machine (13)

18:36

100613

95# (round 1 14 squat clean switch to power clean)
(round 2 2 squat clean switch to power clean)
(round 3 - all power clean)

sub 2x bar dip for ring dip

28:10

24.m.140.65"

as rx'd
11:25 *Squat cleans

Last Time/PR:
8:18

9:34

19:15

115#

Kenz: 7:18 (35# power clean/green band assisted ring dips)
Colleen: 7:56 (35#/g-rings)
Lamp: 4:59 (55/g-regular dips)
Alyssa: 5:07 (55/g)
VB: 7:40 (65/g)
Jack: 13:10 (95# squat clean/ring dips)
Pip: 9:55 (95 sq/ring)
Mikey: 12:17 (65 sq/blue band assisted regular dips)
Lama: 8:34 (95 sq/ring)
Erika: 7:30 (55/g)
Ko: 10:16 (65/rings)
Megan: 5:32 (35/bench dips)
Amanda: 6:47 (45/bench)
Size: 7:48 (95/b)
Frank: 9:24 (45/bench)
KJ: 10:04 (55# sq/g-assisted ring dips)
Tara: 5:53 (55/bench)
Rachael: 5:58 (45/modified bench dips)
Alex: 8:02 (95/g-ring)

subbed 125lb

TIME - 14:03

power cleans and bar dips: 6:03

As rx'd
14:45

8:24 Power Cleans, WHOOPS.

M/34/178

21-15-9 reps of:
Clean 85 pounds
Ring dips

16:10

5 reps on the minute for 5:00:
25# weighted pull-ups

5:49

clean 50 kg

"Elizabeth"

Wearing a 20lbs vest
21-15-9 reps of:
Clean 135 pounds
Ring dips

11:47

"Elizabeth"

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

wearing 20lbs vest

11:47

"Elizabeth"

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

Time = 3:12

M/28/75kg

as rx`d

8:44

75# cleans

7:46