This is one of my most favorite workouts bring it
Girl

confused...the video shows that dude doing squat cleans but the wod says cleans. I took that to mean power cleans. Which one is it? Thx.

Travis Holley and Lance Cantu rocking it! Well done!

This is one of my most fav workouts bring it girl!

Perfect timing! Love this WoD.

OMG he's shirtless. How dare Crossfit offend me with this pornography, my priest, nuns, mom, grandma, and kids come on this site when i refer them. How unprofessional Crossfit I cannot believe you would post such a picture. Now I must stop doing the daily WOD's because of this. If my clients see this what am I supposed to say. Thanks a lot Crossfit.

cleans means cleans and cleans include catching the bar in a full squat. the term "squat clean" is a bit redundant, but sometimes given to clear up ambiguity.

#five chris...seriously dude...still...

The way I see it is that a clean is a clean. It can be a squat clean, a power clean, a split clean or a muscle clean. It doesn't have to be pretty, it just has to be a clean.

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

Do any type of clean it depends on which type of intensity and metabolic response you wanna have.... hope it helps:P

MURPH came up a week or two ago... inspired, i ordered the book about operation Red Wing "Lone Survivor" by Marcus Luttrell

All i can say is it was INSPIRING... next time Murph comes around, watch out!

#5. christopher. turn the page friend...let it go

#2... refer to Exercises & Demo -> link to CLEAN video

Clean & Jerk [wmv][mov] Clean [wmv][mov]

#6 and #9 are correct. No need for the sometimes used terms of "Full Clean" or "Squat Clean." Those are overboard and only serve to create more confusion when the proper term is "Clean."

Clean - from floor, throught all 3 pulls, catch in any postion/height as long as you end up squating to full depth (A2A), stand up. Load determines height of catch. Light load = catching higher. Big Load = catching in squat.

There is NO other way to perform a "Clean".
You can, however vary it with a "Hang" which denotes starting position, or "Power" which denotes finishing position, and combos of those.
Please check USAW guidelines/definitions prior to claiming otherwise.

Jeff @ work
No dropping the bar
5:43

Great to see the Pastorek video. Still darn fast to me but he comes across, well, as closer to human. It feels good to see someone else struggle to do those ring dips one... at... a... freaking... time...

Of course he is still awesome, I know I can't (yet) clean 135# for that number of reps in one WOD.

Will probably scale this to 95 or 105# and see how it goes.

Only thing I have to say is that Everett's times have been up on the main site regularly lately. I say contender at the games and I would love to see some videos. I like him, seems like a nice guy, keeps his shirt on too !

kristan clever if you are reading this: post your wod vids please..i enjoy watching you in beast mode.

I thought they were ring dips, not ring humps. I don't care if this guy is in great shape. Do the dips chief.

#5 Chris - The joke got old a long time ago dude... You can chill out now

holy rip dips travis!!!

Josh Everett is Killin WOD's!!!

Evening. We've not talked any about nutrition this month because Tony has been hogging the Rest Days. Tonight I had salmon, crab, and some veggies. Lots of olive oil. I also had Cakebread Sauvignon Blanc (trust me on this one). We may or may not get a chance to talk nutrition, but you can call my meal tonight "paleo enough" on "measured Primal Zone with a smile."

So..."Elizabeth"! One of our "girls", our benchmark WOD's. Crossfit is a company that is very well represented at all levels of management by women. We name our benchmarks for them kinda like we used to name hurricanes. "Elizabeth" is fun and cool and brings up all kinds of Crossfit stuff, and she seems to come up every January, too.

A couplet, just like Tony discussed yesterday, the coolest bestest kind of CF WOD. 135# Cleans (wait for it...)/ring dips, each done 21-15-9. Hit start on your stop watch, then21 cleans, then 21 ring dips, then 15 cleans, then 15 ring dips, then 9 cleans, then 9 ring dips, then hit stop on your watch. Pant. Flop. Maybe puke. "Elizabeth" .

What is a "clean"? We go through this every....single...time. Seriously. A Crossfit "clean" is exactly as follows: loaded bar on the ground; clean the bar to the front rack position and catch it IN A FULL SQUAT (like Vasily Alexiev in the Olympics) and then stand up. One. There are lots of different types of cleans, all of which are very accurately labelled. "Hang clean"--start with the bar already lifted off the ground at thigh level, clean to front rack and catch in full squat. "Power clean"--start with weight on the floor and catch in the front rack position in no more than a 1/4 squat. "Hang Power clean"--start in the hang position and clean the weight to the front rack position with the catch in no more than a 1/4 clean.

All viable, useful lifts, but only the CLEAN, the full squat clean from the floor is "as Rx'd" for Elizabeth. You can do whatever version you wish, but as Lynne says, if it's not a clean it's not "Elizabeth". Look up Greg Amundsen in the Exercises and Demos doing both "Elizabeth" and "Power Elizabeth". Good stuff.

How about that 135#? Well, what about it? When you look at that number what do you think? Is that not really much of a challenge? Cool...go as Rx'd. Is that your BW, or pretty much your 1 rep max? Pretty silly to do THAT 45 times, eh? Scale the weight to something manageable. Would you like this to be a strength, or strength-endurance WOD rather than a full-out met-con? Brilliant! Cut the reps and up the weight. How about 15-12-9, or 12-9-6? As Rx'd or even go UP on weight.

Ring dips are hard. No two ways about it. Go ahead and kip 'em. Scale them by putting a foot on a stool. The sub is 3 bar dips for each ring dip. That would be 63-45-27 for you math majors. This is really a CF sprint, so think about our sub in light of the fact that the Rock Stars will do this in 3:00 or so.

You're a Newbie, right? Yes. Right. Otherwise you would never suffer through all of this palaver (google it). Here's a little history and a little safety perspective from Jeff Martin of Brand X, every Newbie's best friend:

"Originally Elizabeth and Grace were power cleans. Isabel was a Power snatch. I submit as proof the CF DVD produced in 2004. Which labels Elizabeth as Cleans and Greg does Hang Power Cleans. Grace is a race between Dave Leys and Greg and is power clean and jerk. I also submit that in January of '04 I called CF, never having been to a CF cert. Lauren answered the phone. I asked her what kind of clean it was and she told me power clean. I would argue that the inclusion of Burg has morphed this to a squat clean, but it is not the original workout.

More importantly I think is the idea that for a newbie to do a full squat clean with a pull from the floor, with suspect form, under high load is a poor choice. If your deadlift form isn't good, they should do the hang version. The full clean version should be done by people who have good clean form and impeccable front squats. Ballistically catching a load, when tired, in a poor front squat is a sure fire recipe for injury."

Jeff Martin is verrrry smart. "Elizabeth" is the benchmark WOD that reverted to the core CF definition of the exercise at hand, as compared with "Grace", the exception that proves the rule, which has evolved into "30 reps 135# ground to overhead any way." Regardless, you are STILL a Newbie, and your first priority is always, ALWAYS to scale for safety right now. Think about what Jeff has to say.

Now, where did that bottle of wine get to. Ah well. 3-2-1...Go.

Hey, you'll never guess what happened to the Newbie post.

bad ROM on the ring dips but still good job on the cleans.

OMG he's shirtless. How dare Crossfit offend me with this pornography, my priest, nuns, mom, grandma, and kids come on this site when i refer them. How unprofessional Crossfit I cannot believe you would post such a picture. Now I must stop doing the daily WOD's because of this. If my clients see this what am I supposed to say. Thanks a lot Crossfit.

So is it official Crossfit policy that "cleans" are squat-cleans?

Overheard on a Japanese city bus this week during the evening commute(seriously):
-First guy- "Hey, you know how they have 'Chinatown' and 'Japantown' in America? I wonder if there's an 'Americatown' in Japan?"
-His buddy- "Yeah, with hamburgers and pizza and obese people!"

you gotta laugh at that

I use both bars and rings on a regular basis. There is no way that 3 bar dips = 1 ring dip. Once you get past the initial "shakiness" of the rings, they feel almost identical to me(and I always do mine strict). Maybe the reason why some people feel using bars are easier is because it may be a little easier to kip on a stable surface? Who knows

At #29 David T -- wouldn't you agree that the high ratio sub...in this case "3 bar dips = 1 ring dip" helps to motivate people to learn to do the RX excercise/skill sooner so that they no longer have to do the sub? Assuming lack of equipment isn't the issue...I know it spurred me on.

33M 5'9" 180lbs 3:59

Go Andy!!!!!!!!

Wow, now I see why my times are a bit higher on the ring dips...didn't realize people where doing kipping. To each their own, I'll keep doing them withing cheating, I mean kipping.

*without* cheating.

*without* cheating.

no offense, he still smoked it and is 500,000,000,000,000 times faster than me, but was that only 14 cleans in the second round?

Scaled cleans to 46kg.

Time was: 12:33

sub regular dips for ring dips(no rings) otherwise as rx'd -12:30
m/27/170/5'9 camp dwyer afghanistan

Scaled to 55kg and no rings so normal dips.

Harder than expected, first time doing this one.

11:42

6:12 RX'd

M/24/68"/175

m/45/185

10:02

Rx'd
7:19

rx'd - 11:25

What's the Chris Spealler PR on Elizabeth? someone knows?

Where are the Josh Everett vids??? We want to see him dominate! A 4 minute Elizabeth with full squat cleans is nasty!

m/42/150/5'7

scaled to 115# cleans
sub regular dips

13:50

must.improve.power.lifts.

M/33/250/6'1"
135lb cleans-had to break up each group in 2
Assisted dips
11:58

M/38/170/5'10"

10:15 with 95# cleans

9:47- full sq cl- not happy w/time

11:42 RX
133 -1min
114 -3min
HR
24% recovery

m/35/165
subbed 115# and reg dips, still took 6:03

M/27/6'0/178

Subbed normal dips for ring dips.
Just regular cleans instead of squat cleans.

9:24.

Day 14.

As rxd(squat cleans)
8.34
PR is 8.14

7:55
110 lbs. for cleans
Once again way harder than it first appears. The "girls" are tearing me up!!

2011-01-15: 10:44@3:53,4:11,2:39. Rxd.
2010-06-14: 11:18@4:31,4:22,2:24. Rxd.
2009-11-18: 13:22@5:39,4:59,2:43. Rxd.
2009-04-30: 16:00+. Sc's and Reg dips.

6:22. Power clean.

M/43/5'11"/190

21-15-9
115# cleans
ring dips

11:06

21:09.

21-15-9
95# full squat-cleans
Assisted dips on machine (21 w/o assist but used platform on failure. 15/9 using 40 lb. assist).

Using the weight assist allowed me to push harder and raised heart rate/breathing rate though the last two sets of work. Will use weighted assist from start until dips improve.

rx'd 11:40

42/m/176cm/74kg

As rx'd

9:54 PR (last time 13:50 previous PR 13:02)

Nice squat cleans, and deep, full ROM ringdips.
This year started with my first sub 5 min Fran and today with my first sub 10 min Elizabeth!

It's a mystery to me how sometimes I stagnate and other times I get a 3 minute PR like today.

Maybe because I used my bouldering crash pads today so I didn't have to lower my metal plates as gently as usual.
And I had one ibuprofen in the morning for my tweaked shoulder.

scaled to 12-9-6 on ring dips, otherwise rx'd (squat cleans):

14:07 (pr)

11:43
full squat cleans through the first 30 something, had to resort to power cleans for about 10 reps then back to squats for the last few.

m/25/6'1"/180

9:36, 95#

12:10 as rx'd

75lb squat cleans
Ring dips

16:24... ring dips 1 at a time... need to add them in warmup

then...
5rds of:
Run 300m (or close to it)
10 Burpees

12:30 rx'd - added some toddler chasing...

scaled to 115# cleans
sub regular dips

4:11

As rx'd: 10.44
100615: 14.26

"I don't understand that anti-soldier mentality....these people are fighting for our freedom." ~Tony Budding

My guess is that what you perceive as "anti-soldier" is actually anti-war. And I would argue that anti-war is a pro-soldier mentality.

Last time I checked, our wars and our occupation in the middle-east are doing a number of things, the most of which are negative:

Firstly, at home, we are racking up a national debt, which everyone seems to be concerned about, but which no one links to our bloated "offense budget" of over a trillion dollars a year.

Secondly, with every innocent bystander we kill in our occupation of foreign lands, we further alienate and radicalize the native population, which fuels the very ideals which threaten life.

Thirdly, the more time we spend trying to "fight for freedom"--whatever that means-- the more soldiers die defending an abstract ideal.

And last of all, last time I checked, it was politicians at home who were taking away my civil liberties and freedoms, here at home, in the name of national security. And it is them who send young Americans to fight and shed blood for imperialism and neo-colonialism, under the guise of "fighting for freedom."

For all, wiith love,
Michael

11:46

6:49 (pr)

10:50 Rx'd

M/41/5'8"/155

95lb Clean

11:10

rx;d womens weight, 95lb

14:25

37m/6'3"/235
12:28 as Rx'd
Tougher than it looked.
Doc

M/56/5'9"/154
"Lizzie", (certainly not a real "Elizabeth")
10:55
21-15-9
75lbs: done half squat cleans, half power cleans
ring dips sub'd 1:1
Humbling. Can't catch worth a damn.

10::40 as rx'd w/ metal weights, no dropping. seems like setting down the weight causes the worst lower back burn.

scaled to 95lbs, 6:10.
weighing in ~150, all day fast.
Previously, in june:

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

12:10 as rx'd

As rx'd; 8:12.

M/47/6'2"/205

Sub 3x dips for ring dips

11:28

(Did dips first)

rx'd

12.44

5 months Post Op Rotator cuff surgery
Time for rest cycle
M/53/72"/215

8.08 mins

4:41 power cleans

8:20 using regular dip bar instead of rings

Used 85 lbs for squat cleans, band assisted dips- 14:59

95# squat cleans
ring dips

9 min PR

Laura f/48/5'7/155

Completed with no dropping and for the first 21 cleans I threw the weight overhead when in a standing position.

18:20

12:11 Rx'd

Michael #63-

Last time I checked, this is a volunteer military. Last time I checked, we haven't been attacked since 9/11.

I am very proud everytime I see a hero WOD, and to have found such a great site in Crossfit. If we ever find ourselves attacked on our homeland again, I know the skill and training from Crossfit alone could help me overcome obstacles I may face.

Ill never understand anyone who doesnt support our military 100%, regardless of the situation they are in.

With love, to all our heros
Ken

10:03; no-kip dips

SUB 95# cl
SUB 3x bd

10:06
previous 13:15

Clean 125#
Assisted Ring Dips
14:30

Another great one coach!

6:23

39M/5'10"/170#

W/U: clean, 5x5 at 45-65-85-105-125#.

As Rx: 7:10.

C/D: static stretching of hamstrings and shoulders.

New PR by 1:05. Full squat clean with controlled drop (no bumpers) and strict ring dips. Not sure how I pulled off a new PR. Felt weak going into and during the WOD. Too many cheat meals yesterday.

8:36 Rx

PR by 2 min or so

6:47 tied PR could have done better getting back on Paleo diet today!!

5 months Post Op Rotator cuff surgery
Time for rest cycle
M/53/72"/215

First Elizabeth!
9:30
95#, bar dips

M/42/180

As rx'd: 11:10

A PR by 10 seconds but pretty disappointing considering my last PR was four minutes faster than the previous PR.

That was a long 11 minutes.

More better faster

Elizabeth
Power cleans and reg dips
9:12. Not even close to my PR.

Nice PR Powergirl! Way to go Laura.

Carole and Kevin

21-15-9
95# cleans (full squats)
reg dips (@ 2x the number of reps)

10:25

GREAT WOD. Definitely felt this one.

As rx'd

7:58. PR by almost 4 min!

m37/173/5'8

as rx'd 7:45

m/32/170lb/5'8"

as rx'd

6:33

80 162 171

power cleans

First ever go at this workout, been crossfitting about 6-7 weeks

as rx'd

6.15

115 lbs - 10:29

I did squat cleans, first round of dips were on a pull-up bar, second and third were done using the handles of two treadmills and dips were about half of full range of motion.

Time: 10:15.47

95# cleans; parallel bar dips with 35#

8:37

m/28/5'7"/190

scaled to 115lb power cleans

9:01

FOB Todd, Afghanistan

Good numbers up here everyone!

Our affiliate did 21-15-9 of snatch (full squat), Knees to Elbows.

95# men 65# women

Time: 9:07 with 65# and all K2E...no K2armpit action!

16:31
21 95# Cleans
63 Push-ups
15 95# Cleans
45 Push-ups
9 95# Cleans
27 Push-ups

Skin the Catx5, Bridge ups x 10 x3

CFWUx1 with 500m row.

Clean x 3 at 185lbs

"Elizabeth"
6:34 rx'd with squat cleans. (PR)

then max rep dead hang pullups = 21

max reps HSPU against wall = 22

100 squats for time = 2:00

max time HS hold against wall = 1:30

run 12min (4:00 rest) run 12min at 8.0 mph on treadmill

long day at the gym.

later,
b

6:34 rx'd squat cleans

(M/34/5'9"/165)

Until today, I had never done "squat cleans", or as we have determined they are called "cleans". So I decided to scale to 95#. I dropped to bar 3 times during the first set of 21 (wrist injury).

9:48 @ 95#

I was not happy with my time at this weight so I took a 10 minute rest and did it again.

9:45 @ 95#

Oh-well at least I'm consistent.

Hello everyone,
I just start doing crossfit about month ago ideally like the work out. But all my friend telling if I want put some muscles I should stop doing crossfit!!! I am slam guy but I would like to put some muscle on my body. Does the crossfit will help or I should just lift weights? Please need some advise if anyone knows.
Thanks

27/m/5'11"/180
Did this one after some pickup basketball and not feeling real great already. Not wise.
14:45(PR is 11:57)
Definitely could have done better on a feeling good fresh day.

f/41/180/5'11"

Pete... I've been doing crossfit for nearly two years now and I've found that of all the different training I've done in my varied athletic past, crossfit has packed on the most muscle on my frame...and that's coming from a middle aged Mom. (probably not the testimonial you're after)

Elizabeth.

21-15-9

squat cleans 95#
assisted ring dips(to the point where I could get 3 to 4 in a row)

12:40

Whew! That made me feel a little woozy.

115 clean

10.01

10:59 as Rx. (PR)

Full squat cleans at 135lb, ring dips no kipping.

drop weight to 75lbs
didn't get through first set up cleans unbroken with 95lbs.

f 29/5'7/125
65lb cleans, regular dips instead of ring dips
10:50

m 29/6'1/183
115lb cleans, ring dips
17:12

Pete....have them try a crossfit workout.... the level of soreness and exhaustion they will feel should be enough to convince them to start Crossfitting

12:25 Rx'd

85lb squat clean
Band. Assisted dips
13:15

7:13 RX'd No kip on ring dips. Pretty psyched, a 41 second PR. Efficiency on the cleans was key today!

M/51/153/1-1-06

95# Clean
Unassisted Dips

15:22

Nothing in the tank today.

Can anybody point me to some quality clean instruction? I have a journal subscription so feel free to point stuff out there. I've been cruising around it for instruction on cleans but didn't find anything.

Thanks.

as Rx'd:

7:14

m/38/6/190
As Rx'd
16:06

8:41 rx.

Scaled to 95#
15:35

Sub 3x dips for ring dips.

11:28

(did dips first)

11:16 rx'd m/28/6'3"/212

as rx'd w/ powercleans

9:50 PR

W/148#/5'8"

subbed regular dips for ring dips
70 lb cleans
11:47

13:37 (95lbs)

7:50 (115lbs)

m/29/5'11"/195

As Rx: 5:29

weighted pullups

dead hang 55, 75, 95, 105f
kip 120, 130, 140f

20lbs below last time. My New Year's resolution is to quit wasting time working on my weaknesses and just focus on my ONE CF strength.

Fantastic job Laura and Benny and Julie. Thanks bingo.

31 yom, 190 lbs

10:52 (pr) as rx'd

16:03

M/50/6'3"/195

as rx'd
14:44

11:24

Scaled per BrandX, as my clean form is crap:

12-9-6 clean 135
21-15-9 ring dips

10:53

feel pretty good--couldn't do ring dips last month. Also, ready to go full steam on cleans next time!

37 yo m Crossfit BD 12/7/10

Carole and I both did power cleans, since both pairs of knees have been talking to us lately.

Carole
F/52/5'6"/133

9:56

85# power cleans
ring dips

Kevin
M/51/5'11"/170

9:10 (PR)

135# power cleans
ring dips

PR by almost a minute. 10:06 last time, same WOD.

Nice job Laura, Julie, bingo, mas.

People at my box havn't been showing up since that episode with the pic. Sad move!

32yo M 175lb 5’10”
CFWU x 3, 3 HSPU, 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: 13:30 with squat cleans
Foam roll after
Compared to 100613: 13:09 PR

8:31

HQ continues to post vids of sketchy dips...what happened to the old school ring dip standard video done by the manimal and khalipa???

#131...Starting Strength...best $10 book out there

6'/165/34/M
11:34 Rx'd

32/m/190

10:14 as rx'd.

as Rx'ed

8:39

9:56

50 lb dumbbells for cleans and regular dips.
only thing available in the gym at the condo

135# Hang Cleans
Bar Dips
13:11

Rx'd - 12:07

m/34/220/6'0

as Rx'ed in 11:46

performed in a fasted state.

4:16 psyched until I realized it was power clean and hang clean not allowed

@119 Pete

I have always been a smaller guy and though I am the smallest guy on my team, I am expected to pull my own weight.

After recovering from a broken hand, I started doing Crossfit last October. Over the past few months, My fitness level has greatly improved. I have put on just over ten pounds, but can see my abs for the first time in ten years. I have increased my deadlift PR by over 100#. And for the non-crossfitters, I've upped my bench press max to 265#. (funny thing is...I don't really care about my bench press max anymore.)

In my limited Crossfit experience, I have already lowered my body-fat, added muscle, got significantly stronger, bettered my cardio, and generally improved my fitness all around.

If you want to be a meathead then maybe do something else, but as a SWAT guy that has worked out and trained for years, I am completely sold on Crossfit!!

And as for pulling my own weight, I can now pull the weight of the biggest guys on the team.

30/M/134

115 lb cleans

9:36

cfwu(1 set only of dips)

as rx'd 13'02"

21 minutes (actually, a bit less... forgot to stop timer)

M/24/164

As rx'd, all power clean drops

8:11

9:46
sub'd power cleans for cleans. Did x2 for dips

24 / M / 5'9" / 135lbs

AMRAP in 15 minutes
Row 250m
25 push-ups

4 rounds plus 250m

14:23 as Rx'd, new PR by over 3 min

m/39/5'11"/165
Retired Army First Sergeant
Clarksville, TN

@ RX'd 8:46

FOB Tarin Kowt Fire Dept Afghanistan

21-15-9
Clean 55 pounds
12-9-6
Ring dips

10:20

M/23/170#/6'

As Rx'd- 12:58
On 091118- 15:21

New PR!

M/33/6'3"/200
9:11 (PR)
Prev:
9:23 (PR)
12:18

as rx'd
7:38

As Rx'd.

12:37

24 min with reg dips.

M/30/174/5'10"

as rx'd

5:33

If you think we haven't been attacked since 9/11 because of the wars we are waging over seas, you are deluded.

Furthermore, more innocent men, women and children have died, and will die, because of our blind, uncritical, love-of-country-stance--many times more than those which perished at ground zero. How many more orphans will we produce in the name of abstract ideals, and what will become of those orphans when they are old enough to hold an AK-47?

Moreover, the kinds of attacks that have been thwarted have been perpetrated by those we are radicalizing here, in the "homeland," by our actions abroad (Hitler used the word Heimat, which means homeland, to mobilize his countrymen).

Oh, and we have been attacked--Fort Hood ring a bell? Lumber Jack 20? How does the shooting in Arizona jive with your world-view?

This is me, supporting humanity, 100%, in the name of the Father, the Son, and the Holy Spirit. May the Lord have mercy on us all.

M/36/173/6'1"
Bar dips
75# cleans
11:06

15:12

6:44(PR)
as rx'd
PCs need some more practice.
100613:9:28

WillieD, 31, M, 200, 6'3

Time: 8:58

My WOD Log on 21-15-9
http://www.21-15-9.com/users/193/calendar/1/16/2011

Bs 280 +5/ pr 155 -10/ dl 335 -25 ...770 down from 800

Crossfit London today
Snatched

had to do this one at home:

25lb dumbbell cleans
with seated dips

5:54

6:53 as Rx'd (squat cleans)

Feel like that is a decent time after snowboarding for 8 hours yesterday for the first time in 9 years. Legs not sore but tired. Had to do a twofer too and hit the CF Total about 30 minutes after. Probably felt it there.

NEVER QUIT!!

14:24 as RX'd

Scaled to "Pack"

5:40

as rx'd

9:31

Some substitutions:

21-15-9 reps of
115# squat clean
regular dips

13:35

First time doing this WOD. My cleans are horrible, but getting better all the time. They wear me out like nothing else, especially with no dropping of the bar. No rings available for dips.

One of the hardest WODs I find....

I don't think I'm alone when I say that this always kicks my Ass.

My fran keeps getting better. My Elizabeth never changes...

12:30.

21-15-9
145 lb Power Cleans (From the floor, no front squat)
Dips (No Rings available)

7:06

Next time I see CLEANS I'll be sure to add the full front squat...

6:40

as rx'd

dips on parallel bars:(

a terrible 19:26

scaled to 95# and just regular bar dips 5:52

wm did 10# kettlebell swings and push ups 3:30

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds (Scaled down to 115lbs)
Ring dips

22:33

3 Mile run on Track at Y...(27 Laps)
23:14
Then
21-15-9
105# Cleans
Dips
8:13
Last time for WOD without running did 115# Cleans and Dips in 7:00

as rx'd
5:06

Sub'ed 95 # for cleans and bar dips.

18:01.49

As rxd 5:55

as rxd 5:55

M/46/178
13:28
Ring Dips
95# Squat Cleans (working on good form)

This string is probably done, but felt compelled to post a belated reply to Espinosa.

Your position smacks of appeasement and isolationism. Those policies are proven failures. They failed to prevent WWII, and it would be delusional to think we could withdraw our troops and unilaterally declare peace with terrorists. Unilateral peace is just surrender.

This terrorism didn't begin and won't end with our troops being in Iraq or Afghaniston. The US and its allies could completely withdraw tomorrow, and Islamist radicals would continue teaching the same radical ideas that have existed for centuries. They will continue to attack whoever is and wherever there exists a threat to their radical beliefs.

They don't hate us for our policies. They hate us for our "abstract ideals". They hate us because we believe in life, liberty and the pursuit of happiness for all. That all men and women are created equal in the eyes of God. They hate us because we believe in freedom of thought and speech and the freedom to practice or not practice whatever religion you choose. They hate the things that freedom creates like MTV, unrestricted speech on the internet, and even Crossfit, with all of its immodestly clothed, strong, independent, educated women working out together with men. They hate us for the Father, Son and Holy Spirit or whatever else you believe that disagrees with what they think. This fundamental belief in freedom was radical two hundred some years ago, and remains a radical threat in many countries of the world where oppression exists.

As long as we continue to believe in these "abstract ideas", we are and will forever be a target and will be hated by many. My love of country is not blind or uncritical, but it is unshaken regardless of our imperfections and I will always, always honor the men and women who stand a watch at the risk of death to protect you and me and our children. And when radicals wage active war on our country, and threaten our homes and our families; then our country has no option but to grant them their wish until such time as they are willing to choose peace.

5:23
(Previously 6:46)

First workout after hurting back a week ago.
Really felt the hamstrings!

12-9-6
52kg Cleans
12-9-6
Ring Dips

12:46
100#

9:20 subbed 115# form was good

26:44 as rx'd
winded

Scaled to :

115lbs Clean
Ring dips with foot on bench

Broken reps: 10+5+6=21
5+5+5=15
5+4=9

Time: 16:40.

Rough workout.

21-15-9
Clean 135#/95# (no squat)
Ring Dips

Paul: 3:46
Gunnar: 3:53
Harold: 7:59
Jen: 10:08
Eric: 10:38 (?)
Chris: 10:41 ring assist.

9:07

scaled 115lb clean
everything else as rx'd

need to work on ring dips, they really slowed me down

15:51. Ugh.

14:15 rx'd

Did one day late, on Saturday I visited Core Crossfit in Phoenix and did their WOD. A big thanks to the Core Crossfit trainers for letting me workout with them. You have a really nice box.

rd1 5:13/1:01
rd2 4:41/:40
rd3 2:34/:13

While my time really sucked, I was happy that the cleans didn't aggravate my back.

#119 Pete~

I used to thinkn the same thing 2 years ago when i switched exclusivly to CF. I am still 210-215, BUT leaner, stronger, and faster. Have faith, and stay the course!

Greg

As RX'd

AW: 6:23
Aaron: 4:45

Rx'd 06:59

9 Minutes

40kg clean

M/30/195

As RX'd 3:58

Did it, clock malfunction, Deuces!

subbed 135 for 105:
Ring Dips
4:35!
Beat PR by 7:00!!!!!

m/178cm/86kg/34y
12:35 (last time 13:20)

21-15-9 reps of:
Clean 135 pounds (95# power cleans)
Ring dips (regular dips)

Time: 10:17

Last Time:
pwr cleans
5:15(pr)

This Time:
sqt clns
9:15

13.24 as Rx'd (pr)

21/m/5'11"/174

Power cleans 5.38 (PR)

Power cleans 5.28 (PR)

11:37

A new record by 1:01. I think the ring dips actually took me the longest this time. Probably an indication that my metcon is improving more than my arm strength. I do like this workout.

M/34/5'4"/142lbs
As RX'd
10:47
About 50 seconds slower than last time.

First round of 21 as rx'd: 5:46

4:10/1:36

To late to continue.

The 4:10 for the 21 squat cleans is equal to my best Grace time...

THanks

rx'd 5:58

6/215/29/m

Hopefully this is not a duplicate:

Bailed after first round due to lateness and cold weather, etc, etc

1 round as rx'd: 5:46

4:10/1:36

The 4:10 for the first 21 squat cleans matched my Grace time...

The 100 ring dips for time at CrossFitNewmarketCentral really helped. Will do all three rounds the next time she comes around.

Thanks

25/M/170#/5'8"

For some reason I did ring push ups rather than ring dips. Otherwise as RX'd

5:12

95-105-110-115-120-125-125

22:03

15-12-9

Clean 75 pounds
Bar dips

12:00

12:18. Tough work. split cleans 8,6, 3,2,2, then 4,3,3,3,2, then 3 3 3. Still coughing, quite happy with the result, a nearly 4 min pr.

7:22

12-9-6

Squat clean 95#
bar dips with pink band

Time: 7:14.

Felt slow and heavy from the first lift.

5.00 Minutes

m/42/5'6"/145

subbed: 95# squat cleans

10:12

as rx'd for the first time

9:34

135# squat clean
bar dips
14:45
low back now toast

M/39/185/5-10
"Elizabeth"

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

Well we had lots of folks come out for this one at lunch.

Two O6's new to xfit, they focused on form and did medicine ball squats and
ring dips, sometimes on normal dip bar, sometime on rings. All in all a good
effort learning new skills and practicing them. Good call on the scaling for
those folks Col and LT Abi.

From the more experienced folks we had some good efforts.
Amy was rocking her good form with 55 pounds. Kept working through the dips
with some assist, finished with a time around 9:30 or so. Solid form and fast
elbows, great depth.

LT Abi Dryden was flat out working hard, even with her great dislike for dips.
Using the female wt of 95 lbs, she pushed through the sqt cleans, kept moving
on the dips with a band. All in all a great time at 9.55 (better than 11:25
by Katie Hogan on the main site). Strong form the whole way, with a little bit
of attitude towards the end. That is good stuff right there.

Col Looney- well he gets full credit for bringing extra folks with him and
completing the workout in something like 7:30 or something. Now a reasonable
person might ask how in the world did he crush the workout with a
7:30...well...we had a little bit of scaling going on here. He was power
cleaning, which looked awfully easy for him the whole way, though he was
working, it was a little like the "lollipop" line he used on LT Abi, too easy.
There were also unconfirmed rumors that he was using the band for help on the
dips too, though there was no pictures of this, but what the hell, when you
commit to scaling, might as well go all the way. His effort was good, but
after 7 reps of sqt cleans he simply gave up the ghost and went to power
cleans. I am sure in the future the good Col will leverage up to his normally
high USMC standards, but this time he spit the bit.

CDR Anderson: well let's just say this is not his favorite workout.
1st time Dec 2008=11:20 doing power cleans in Iraq
2nd iteration, 29 Jan 09= 13:41 in Iraq doing sqt cleans for the first time.
3rd iteration, 20 No 09= skipped the 15 sqt cleans round due to clicking
knee, did the 9 and all the dips: 10:20.
The next two times this WOD came up...didn't even try it due to previous
issues and just a little scared of it.
So made another run at it today.
Sqt Cleans 11-5-5 Dips- 21, sqt clean 5-5-4-1, dips 15, sqt clean 3-3-1-1-1,
dips 9.
Lots of resting in between sets of sqt cleans. Form was the best it has been
on this workout, too many folks watching to use bad form, finished in 10:07.
New PR, however surely he could have found 8 seconds somewhere...oh well.

All in all a great day all around. Good form, good times, solid efforts, and
one unnecessary scaler, but that's ok, I am sure the good Col will do better
next time.

M/26/6'1/185
Weight reduce to 115
15:09

5:45

Cleans; no squat and bar dips
6:05

did 135 lb full cleans and bar dips as the gym i went to had no rings.
time was 5:48

Loved the Travis and Lance Video! Very inspiring I thought Lance would have Travis smoked, but he kept catching up on those dips! That's a familiar voice behind the camera, cracked me up the whole time! Love your enthusiasm Cary y'all (Texas for "you guys") keep up the awesome work!
Fernando

Completed 21-15-9 reps of:

Clean 135 lbs
Dips (no rings)

Total time = 14:49

Scaled to 95# cleans and bar dips.
9:24. Will do better next time.
Semper Fi.

49 / 182

not as rx'd - did Power Elizabeth

8:04

First time doing Power Cleans. I expected to be faster since my Squat Clean Elizabeth is 11:30 or so.

21-15-9
cleans 135 lbs
sub regular dips

8:27

Dawn
21-15-9
cleans 50 lbs
sub regular dips

11:10

CFWU x3

13:16
as rx'd

cleans at 42.5#
tricep press at 75#
21-15-9

6:10(heavier both weights from last)

4:50 as rx'd
8:20 w/ jumping ring dips, and 95#

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

M/23/205

scaled to 115lb clean, standard dips

12:02

F/30/170/57kg

Did my 1RM Snatch and Clean (37.5, 45kg) and then took it easier on Elizabeth.

DB's 12.5kg

8:05min

6:00 Rx'd PR

15:00 even
sub'd 115# Full Squat Cleans

Ring Dip Sets were just about unbroken. Cleans took most of the work.

as rx'd 18:12

M/54/140/5'8"

100lb. Full Squat Cleans

9:16

As rx'd.....full clean...should have ate something this afternoon...no energy....11:21
m/25/6'3''/210

M/54/140/5'8"

100lb. Full Squat Cleans

9:16

M/34/142lbs/5'5"

10:32

m/42/
200/5'11"

21-15-9 reps of:
91# full squat Clean
Bar dips

21: 7:13
15: 11:54
9: 14:51 (total)

Hit my chin around rep 18 of 1st round. No fun, but no broken teeth, so not too bad either. Wore a mouthguard for the rest..

June 2010: 17:39, but I did a 3x5 of squats before it in June. Did it fresh today..

7.49

“Eizabeth”
Pack
21-15-9 reps of:
Clean 95 pounds
Ring dips

Time: 7:59 (previous time, 13:54)

M/23/195#/70"

As Rx'd

12:35

(hang power cleans)

6:32

m/41/156
4:23 as rx'd

yesterday wod: modify elizabeth rds of 21 cleans 42 dips, 15 cleans 30 dips, 9cleans 18 dips. 45lb on the cleans 102 off my body weight assisted dips all for time :25::49 very sore from this one!
Bwt187

9 mins (40 kgs)

As rx'd
15:32
Work on:
Full hip extension
Foot placement
Wide knees

115# cleans, 42-30-18 bar dips for ring dips sub.

14:53. Last time was 13:10 in June 2010. The dips definitely were the slow point, my cleans have gotten stronger. C'est la vie...

Take care everyone, have a good day

see progression:

14:47 65# squat cleans/1.5x dips 11/18/2009
14:29 95# squat clean/ring dips 6/15/2010
12:43 105# squat cleans/ring dips 1/18/2011

full cleans to below crease, were difficult, was not sure i was going to improve on time, but did it.

scaled down to 95lb sq clean

12:52

4:54 as RX'ed.

scaled down to 65#'s squat cleans

squat cleans 65#'s 12-9-6
pushups no bar or rings 21-15-12

3:52

5:26 (2 sec pr)

As Rx'd (with squat cleans).
11:39 (PR)

"Mrs. Miyagi"
First time with 85# squat cleans and ring dips with this WOD. Rest as Rx'd.
19:14 (PR)

Subbed bur pees for dips.....shoulder issues

12:55

9:57

rxd 9:59

Previous best was 21:20

18:50...even stopped to send a couple text messages

Can do better...still have lousy form on my cleans

6:27
didnt let go of bar until rep 9
then sets of 2

135lb squat cleans & 2-1 bar dips: 18:24

Knee seems to be healing up after a long bout with patellar tendonitis.

"Elizabeth"

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

7:59.24 (115lb cleans)
M/45/5'9"/185lbs

13:29 95#

01/20/2010:

Sub'd Power Cleans:

8:20 followed up w/ Tabata ropes, sit ups, and 45lb hang power cleans.

Garden

3:46 (Power cleans)

F/40/5'6"/145

used this one for a WOD during my week at 75%

16-11-7 reps of:
Clean 85#
band-assist ring dips

10:56

10:41 as RX'd

completed - untimed

M/40/6'3"/198

Rx'd: 25:25 min

12-10-6-6-6-5 reps of:
Clean 135 pounds
2 parallel bar dips

8:25

Broke down into smaller supersets so I could go faster. Grip got really weak near the end.

M/26/5'11''/195

50/m/190

As Rx'd. 12:57

cleans unbroken; 2nd time doing ring dips, form not great. As RX'd:

7:35

11:46, did power cleans, pr is 6:50 for power, 10:09 for full sq. cleans. Taking time and emphasizing form over speed, doing dips nice and slow to minimize sh. problems. Still pretty bad.

21-15-9

135 lb. power clean
bar dips

11:48

58kg power cleans

8:23

M55yo

135# and bar dips

7:12

as rxd
12:59 (pr)

17:30 last time

as rx'd:
did squat cleans
ring dips are progressing
17.27

as RX
4:23

I was rather startled at my time. I'm impressed with my progression and hope to get better, stronger and faster. Much love to CrossFit!

m/42/165/5'9"

As rx'd:

8:38

5:21Doing hang clings

16:29

m/37/5'9/184
CFWU-3. From home-Used new PU bar!
12:05 little disapp esp since I felt like I did pretty good job pushing. Thought sq cleans went pretty well but obviously not fast enough. Too broken in early set. Tried to focus on knees out. Easier once knees out at beg of lift.
Dips not bad 1st & 2nd 19+2, 8+4+3. Fried on 3rd 4+2+2+1
6/13/10:12:02-PR by over 2 min!
11/18: 14:53
10/12: 14:18
9/2: 15:04

as rx'd

7:42
PR by 39 seconds

Definitely room for improvement!

21.09 with 115#, dips
10.46 with 95#; 10.58 last time!

6:57 RX with squat clean (PR by 8 seconds) haha!
Also PR on OHS 1RM: 220lbs

CFWU x 3

#115, need to get to "squat" clean, cheating this.

12:48

nearly 3 mins off last time but new goal is catch in a full squat.

9:09 as rx'd

Rx'd

9:57

why only 14 reps on second set?

M/25/158 GregA-WU

Full cleans, 12:11

18:29

21-15-9
squat clean 58k (95%)
ring dips

cleans were tiring but i made it.
--------------------------------
previous 100613 - 15:00 approx
clean 42kg (69%)
frame dips

squat clean

14:29

5:57 RX'd

power cleans and bar dips: 5:12

PR is 4:58

12.24 as Rx'd

21/m/5'11"/175

"Elizabath"
subbed "2 sec" ring hold for ring dip

Jackie: 6:26 (45# power clean)
Ryan: 8:09 (115# squat clean/ring dip)
Jack: 8:41 (95# sc/rd)
Christina: 9:26 (65 pc)
Ko: 9:33 (75 sc/rd)
Sydni: 5:32 (45 pc)
Steph: 5:10 (65 pc)
Mancini: 6:48 (45 hpc)
Aly: 5:18 (45 pc)
Lexi: 4:15 (15/hpc)
Jake Cor: 7:18 (65 hpc)
Alyssa: 7:50 (65 sc)
Emma: 7:49 (65/sc)
Mikey: 12:16 (75 ?/blue band dips)
Marian: 5:29 (45 hpc)
Sherman: 3:42 (15 hpc)
Frank: 8:35 (45 sc)
Renee: 11:45 (65 sc/45 front squat) - shoulder problem
Amanda: 7:54 (65 pc)
Brennan: 4:33 (65 hpc)
Kroll: 3:53 (45 hpc/modified new standard push up)
Meghan: 7:26 (65 pc)
KJ: 7:16 (65 sc)
Morgan: 5:05 (25 hpc/mnspu)
Erin: 5:07 (35 hpc/mnspu)
Anita: 6:50 (65 sc)
Colleen: 6:55 (65 pc)

9:46(PR) with squat cleans and strict ring-dips

CFWUx3 (no dips)
15:45
135+collars, first workout since being off with the flu. Could have pushed and beat 14:11 from last time even with the collars.

CFWUx2
BWU
WOD: Elizabeth (21-15-9; 135#/ring dip): 13:06.

Still recovering from elbow injury so only 115#

11:37

M/23/185

Done April 12

Rx'd:

5:05 w/ power cleans.

4:39 (40kg/90lbs)

9:40 as rx'd
Date: 7 Sept 2011

6:52 as RX'ed. Man that was rough today!

7:56