January 15, 2011

Saturday 110115

"Elizabeth"

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

Josh Everett 4:21, Kristan Clever 5:30 (95lbs), Brandon Phillips 5:39, Brandon Pastorek 6:21, Travis Holley 6:30, Lance Cantu 6:34, Candice Ruiz 7:42 (95lbs), Rebecca Voigt 7:58 (95lbs), Katie Hogan 11:45 (95lbs).
Post time to comments.

Compare to 100613.

NickSternBoxBattleTryout_th.jpg

Enlarge image

Andy Thompson.


"A CrossFit Kids Class at CrossFit Brand X" with Mikki Martin, CrossFit Journal preview video [wmv] [mov]


Caity Matter at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]


Brandon Pastorek on today's WOD - video [wmv] [mov]

Lance Cantu and Travis Holley on today's WOD - video [wmv] [mov]


"If everybody is thinking alike, then somebody isn't thinking"
- Gen. George Patton

Posted by lauren at January 15, 2011 5:00 PM
Comments

This is one of my most favorite workouts bring it
Girl

Comment #1 - Posted by: swany at January 14, 2011 5:10 PM

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.

Comment #2 - Posted by: Jim at January 14, 2011 5:11 PM

Travis Holley and Lance Cantu rocking it! Well done!

Comment #3 - Posted by: Aaron Arehart at January 14, 2011 5:11 PM

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

Comment #4 - Posted by: swany at January 14, 2011 5:11 PM

Perfect timing! Love this WoD.

Comment #5 - Posted by: G-Pa at January 14, 2011 5:12 PM

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.

Comment #6 - Posted by: Chris S. at January 14, 2011 5:12 PM

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.

Comment #7 - Posted by: MoisesDelMar 27, 170# at January 14, 2011 5:13 PM

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

Comment #8 - Posted by: MoisesDelMar 27, 170# at January 14, 2011 5:14 PM

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.

Comment #9 - Posted by: Kyp Kotzikas at January 14, 2011 5:26 PM

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

Comment #10 - Posted by: michaelc at January 14, 2011 5:30 PM

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

Comment #11 - Posted by: J-F/20/5'9/160 at January 14, 2011 5:30 PM

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!

Comment #12 - Posted by: jkel at January 14, 2011 5:37 PM

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

Comment #13 - Posted by: toddy at January 14, 2011 5:38 PM

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

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

Comment #14 - Posted by: H-D at January 14, 2011 5:41 PM

#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.

Comment #15 - Posted by: B at January 14, 2011 5:46 PM

Jeff @ work
No dropping the bar
5:43

Comment #16 - Posted by: Jeff & Charity @ CF Snohomish at January 14, 2011 5:46 PM

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.

Comment #17 - Posted by: Sid m36/5'9/175 at January 14, 2011 6:05 PM

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 !

Comment #18 - Posted by: jason s at January 14, 2011 6:33 PM

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

Comment #19 - Posted by: lala at January 14, 2011 6:36 PM

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

Comment #20 - Posted by: saywhat? at January 14, 2011 6:40 PM

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

Comment #21 - Posted by: PVB at January 14, 2011 6:40 PM

holy rip dips travis!!!

Comment #22 - Posted by: lei at January 14, 2011 6:45 PM

Josh Everett is Killin WOD's!!!

Comment #23 - Posted by: STREET at January 14, 2011 6:47 PM

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.

Comment #24 - Posted by: bingo at January 14, 2011 6:58 PM

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

Comment #25 - Posted by: bingo at January 14, 2011 6:59 PM

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

Comment #26 - Posted by: kiba at January 14, 2011 7:02 PM

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.

Comment #27 - Posted by: Chris S. at January 14, 2011 7:10 PM

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

Comment #28 - Posted by: JaredT at January 14, 2011 7:40 PM

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

Comment #29 - Posted by: Luke at January 14, 2011 8:26 PM

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

Comment #30 - Posted by: davidt at January 14, 2011 9:07 PM

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.

Comment #31 - Posted by: Jay L. at January 14, 2011 9:24 PM

33M 5'9" 180lbs 3:59

Comment #32 - Posted by: Seth at January 14, 2011 10:01 PM

Go Andy!!!!!!!!

Comment #33 - Posted by: Richard Vanmeerbeek at January 14, 2011 11:33 PM

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.

Comment #34 - Posted by: phillip barnett at January 14, 2011 11:58 PM

*without* cheating.

Comment #35 - Posted by: phillip barnett at January 14, 2011 11:59 PM

*without* cheating.

Comment #36 - Posted by: phillip barnett at January 15, 2011 12:00 AM

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?

Comment #37 - Posted by: jordan at January 15, 2011 12:07 AM

Scaled cleans to 46kg.

Time was: 12:33

Comment #38 - Posted by: David m/26yrs/169cm/78kg at January 15, 2011 1:17 AM

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

Comment #39 - Posted by: matt c at January 15, 2011 2:43 AM

Scaled to 55kg and no rings so normal dips.

Harder than expected, first time doing this one.

11:42

Comment #40 - Posted by: Rich V (M/26/78kg) at January 15, 2011 5:02 AM

6:12 RX'd

M/24/68"/175

Comment #41 - Posted by: travis reese at January 15, 2011 5:21 AM

m/45/185

10:02

Comment #42 - Posted by: cosmo at January 15, 2011 5:26 AM

Rx'd
7:19

Comment #43 - Posted by: Tyson at January 15, 2011 5:47 AM

rx'd - 11:25

Comment #44 - Posted by: SDH M/24/6'2"/205 at January 15, 2011 6:02 AM

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

Comment #45 - Posted by: J-F/20/5'9/160 at January 15, 2011 6:10 AM

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

Comment #46 - Posted by: Mel/37m/5'10"/175 at January 15, 2011 6:11 AM

m/42/150/5'7

scaled to 115# cleans
sub regular dips

13:50

must.improve.power.lifts.

Comment #47 - Posted by: texinma at January 15, 2011 6:19 AM

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

Comment #48 - Posted by: usradiotech at January 15, 2011 6:24 AM

M/38/170/5'10"

10:15 with 95# cleans

Comment #49 - Posted by: Steve at January 15, 2011 6:41 AM

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

Comment #50 - Posted by: mike d 146 5'7" 35 at January 15, 2011 6:48 AM

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

Comment #51 - Posted by: GBNT at January 15, 2011 6:57 AM

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

Comment #52 - Posted by: J. Galt at January 15, 2011 7:20 AM

M/27/6'0/178

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

9:24.

Day 14.

Comment #53 - Posted by: Lutz at January 15, 2011 7:33 AM

As rxd(squat cleans)
8.34
PR is 8.14

Comment #54 - Posted by: Jonblaze at January 15, 2011 7:42 AM

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

Comment #55 - Posted by: Rough Robbie at January 15, 2011 7:57 AM

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.

Comment #56 - Posted by: gs at January 15, 2011 8:05 AM

6:22. Power clean.

Comment #57 - Posted by: therozfather. 31/M/194 at January 15, 2011 8:29 AM

M/43/5'11"/190

21-15-9
115# cleans
ring dips

11:06

Comment #58 - Posted by: nutfam at January 15, 2011 8:37 AM

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.

Comment #59 - Posted by: Jacek at January 15, 2011 8:39 AM

rx'd 11:40

Comment #60 - Posted by: harry m/23/170 at January 15, 2011 8:42 AM

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.

Comment #61 - Posted by: Memuc at January 15, 2011 8:43 AM

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

14:07 (pr)

Comment #62 - Posted by: jeglit (m/39/6'4"/220) at January 15, 2011 8:45 AM

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

Comment #63 - Posted by: RyanS at January 15, 2011 8:54 AM

9:36, 95#

Comment #64 - Posted by: mlt at January 15, 2011 9:03 AM

12:10 as rx'd

Comment #65 - Posted by: SB at January 15, 2011 9:09 AM

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

Comment #66 - Posted by: brittk at January 15, 2011 9:10 AM

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

Comment #67 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at January 15, 2011 9:16 AM

scaled to 115# cleans
sub regular dips

4:11

Comment #68 - Posted by: lfudickar at January 15, 2011 9:17 AM

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

Comment #69 - Posted by: Espinosa m/25/5'11"/165 at January 15, 2011 9:17 AM

11:46

Comment #70 - Posted by: lewis at January 15, 2011 9:17 AM

6:49 (pr)

Comment #71 - Posted by: mcdontron at January 15, 2011 9:27 AM

10:50 Rx'd

Comment #72 - Posted by: james.patrick [M/48/66"/135] at January 15, 2011 9:27 AM

M/41/5'8"/155

95lb Clean

11:10

Comment #73 - Posted by: Jon at January 15, 2011 9:30 AM

rx;d womens weight, 95lb

14:25

Comment #74 - Posted by: Annaminh 36/F/119/5'4" at January 15, 2011 9:34 AM

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

Comment #75 - Posted by: Doc at January 15, 2011 9:41 AM

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.

Comment #76 - Posted by: CBland at January 15, 2011 9:43 AM

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

Comment #77 - Posted by: MoisesDelMar, M, 163, 5'8", 27 at January 15, 2011 9:47 AM

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

Comment #78 - Posted by: ajax at January 15, 2011 9:52 AM

12:10 as rx'd

Comment #79 - Posted by: SB at January 15, 2011 10:03 AM

As rx'd; 8:12.

M/47/6'2"/205

Comment #80 - Posted by: DougR at January 15, 2011 10:04 AM

Sub 3x dips for ring dips

11:28

(Did dips first)

Comment #81 - Posted by: DajM M-33/5'7"/153 at January 15, 2011 10:12 AM

rx'd

12.44

Comment #82 - Posted by: controlfreak at January 15, 2011 10:17 AM

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

Comment #83 - Posted by: Pete In Sun City at January 15, 2011 10:20 AM

8.08 mins

Comment #84 - Posted by: Efelis at January 15, 2011 10:23 AM

4:41 power cleans

Comment #85 - Posted by: B-Mo M/33/6'/190 at January 15, 2011 10:31 AM

8:20 using regular dip bar instead of rings

Comment #86 - Posted by: Mike m/22/6'2"/220 at January 15, 2011 10:32 AM

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

Comment #87 - Posted by: Thinlizzie at January 15, 2011 10:33 AM

95# squat cleans
ring dips

9 min PR

Laura f/48/5'7/155

Comment #88 - Posted by: power-girl at January 15, 2011 10:37 AM

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

18:20

Comment #89 - Posted by: DavisBenDavis at January 15, 2011 10:38 AM

12:11 Rx'd

Comment #90 - Posted by: Troy at January 15, 2011 10:48 AM

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

Comment #91 - Posted by: KnSTL at January 15, 2011 10:48 AM

10:03; no-kip dips

Comment #92 - Posted by: TRN III at January 15, 2011 10:50 AM

SUB 95# cl
SUB 3x bd

10:06
previous 13:15

Comment #93 - Posted by: Ticotexas M/41/69/150 at January 15, 2011 10:54 AM

Clean 125#
Assisted Ring Dips
14:30

Another great one coach!

Comment #94 - Posted by: JM (M/32/74"/210#) at January 15, 2011 11:18 AM

6:23

Comment #95 - Posted by: slap at January 15, 2011 11:28 AM

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.

Comment #96 - Posted by: rjf (Since 07-20-07. WOD no. 957) at January 15, 2011 11:30 AM

8:36 Rx

PR by 2 min or so

Comment #97 - Posted by: Benny m/41/74"/225 at January 15, 2011 11:35 AM

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

Comment #98 - Posted by: Tyler Scott at January 15, 2011 11:38 AM

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

Comment #99 - Posted by: Pete In Sun City at January 15, 2011 11:40 AM

First Elizabeth!
9:30
95#, bar dips

Comment #100 - Posted by: Erik 34 | M | 72" | 100kg at January 15, 2011 11:41 AM

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

Comment #101 - Posted by: Marty at January 15, 2011 11:53 AM

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

Comment #102 - Posted by: Shaw at January 15, 2011 11:54 AM

Nice PR Powergirl! Way to go Laura.

Carole and Kevin

Comment #103 - Posted by: Kevin C. at January 15, 2011 11:55 AM

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

10:25

GREAT WOD. Definitely felt this one.

Comment #104 - Posted by: Jim 40/5'11"/170 at January 15, 2011 12:07 PM

As rx'd

7:58. PR by almost 4 min!

Comment #105 - Posted by: JC (M/22/5'9"/175) at January 15, 2011 12:10 PM

m37/173/5'8

as rx'd 7:45

Comment #106 - Posted by: chuck mendoza at January 15, 2011 12:10 PM

m/32/170lb/5'8"

as rx'd

6:33

80 162 171

Comment #107 - Posted by: Adam Hamm at January 15, 2011 12:15 PM

power cleans

Comment #108 - Posted by: Adam Hamm at January 15, 2011 12:16 PM

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

as rx'd

6.15

Comment #109 - Posted by: Brendon Carter at January 15, 2011 12:27 PM

115 lbs - 10:29

Comment #110 - Posted by: Mark & Theresa at January 15, 2011 12:42 PM

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

Comment #111 - Posted by: José - M/25/5'9"/169 at January 15, 2011 12:43 PM

95# cleans; parallel bar dips with 35#

8:37

Comment #112 - Posted by: CLA at January 15, 2011 12:43 PM

m/28/5'7"/190

scaled to 115lb power cleans

9:01

FOB Todd, Afghanistan

Comment #113 - Posted by: Ty at January 15, 2011 12:47 PM

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!

Comment #114 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at January 15, 2011 12:49 PM

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

Comment #115 - Posted by: Linwood Wright at January 15, 2011 12:50 PM

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

Comment #116 - Posted by: brian prochaska m/34/5'8-1/2"/169 at January 15, 2011 12:57 PM

6:34 rx'd squat cleans

Comment #117 - Posted by: brian prochaska m/34/5'8-1/2"/169 at January 15, 2011 12:57 PM

(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.

Comment #118 - Posted by: Blackout at January 15, 2011 12:57 PM

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

Comment #119 - Posted by: Pete at January 15, 2011 1:03 PM

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.

Comment #120 - Posted by: justaman - liberty, sc at January 15, 2011 1:14 PM

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.

Comment #121 - Posted by: JuliePlatt at January 15, 2011 1:22 PM

115 clean

10.01

Comment #122 - Posted by: SQlag at January 15, 2011 1:26 PM

10:59 as Rx. (PR)

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

Comment #123 - Posted by: Sheldon N (M/33/6'/183) at January 15, 2011 1:33 PM

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

Comment #124 - Posted by: Jon Gray at January 15, 2011 1:33 PM

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

Comment #125 - Posted by: OFQ-MD at January 15, 2011 1:54 PM

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

Comment #126 - Posted by: brad at January 15, 2011 1:58 PM

12:25 Rx'd

Comment #127 - Posted by: Repto M/40/5'11''/220 at January 15, 2011 2:01 PM

85lb squat clean
Band. Assisted dips
13:15

Comment #128 - Posted by: em :) at January 15, 2011 2:05 PM

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

Comment #129 - Posted by: Judah at January 15, 2011 2:21 PM

M/51/153/1-1-06

95# Clean
Unassisted Dips

15:22

Nothing in the tank today.

Comment #130 - Posted by: bingo at January 15, 2011 2:22 PM

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.

Comment #131 - Posted by: Ben Pattison at January 15, 2011 2:24 PM

as Rx'd:

7:14

Comment #132 - Posted by: Ken Mitchell at January 15, 2011 2:33 PM

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

Comment #133 - Posted by: Jeremy A. Olive at January 15, 2011 2:34 PM

8:41 rx.

Comment #134 - Posted by: hillmanb at January 15, 2011 2:35 PM

Scaled to 95#
15:35

Comment #135 - Posted by: chavez at January 15, 2011 2:36 PM

Sub 3x dips for ring dips.

11:28

(did dips first)

Comment #136 - Posted by: DajM M-33/5'7"/153 at January 15, 2011 2:37 PM

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

Comment #137 - Posted by: Travis at January 15, 2011 2:53 PM

as rx'd w/ powercleans

9:50 PR

Comment #138 - Posted by: Eamon at January 15, 2011 3:00 PM

W/148#/5'8"

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

Comment #139 - Posted by: LindsayDC at January 15, 2011 3:04 PM

13:37 (95lbs)

Comment #140 - Posted by: gb/43/m/71"/185# at January 15, 2011 3:05 PM

7:50 (115lbs)

Comment #141 - Posted by: Tyler Eggimann at January 15, 2011 3:12 PM

m/29/5'11"/195

As Rx: 5:29

Comment #142 - Posted by: nathlete at January 15, 2011 3:20 PM

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.

Comment #143 - Posted by: mas 54/M/155 at January 15, 2011 3:22 PM

31 yom, 190 lbs


10:52 (pr) as rx'd

Comment #144 - Posted by: Jeff Weltmer at January 15, 2011 3:26 PM

16:03

Comment #145 - Posted by: thesomnambulant at January 15, 2011 3:28 PM

M/50/6'3"/195

as rx'd
14:44

Comment #146 - Posted by: JimL at January 15, 2011 3:29 PM

11:24

Comment #147 - Posted by: tjo 43/185 at January 15, 2011 3:33 PM

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

Comment #148 - Posted by: John at January 15, 2011 3:37 PM

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.


Comment #149 - Posted by: Kevin C. at January 15, 2011 3:39 PM

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

Comment #150 - Posted by: Matt M at January 15, 2011 3:41 PM

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

Comment #151 - Posted by: Sesoku at January 15, 2011 3:49 PM

8:31

Comment #152 - Posted by: Libbie at January 15, 2011 4:06 PM

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

Comment #153 - Posted by: MikeyPaul/m/29/170/5'8" at January 15, 2011 4:25 PM

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

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

Comment #154 - Posted by: Cornbread at January 15, 2011 4:35 PM

32/m/190

10:14 as rx'd.

Comment #155 - Posted by: SAT at January 15, 2011 4:37 PM

as Rx'ed

8:39

Comment #156 - Posted by: Quinn McCutchen M/41/150/5'10" at January 15, 2011 4:41 PM

9:56

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

Comment #157 - Posted by: Devin D m/27/6'2''/175 at January 15, 2011 4:47 PM

135# Hang Cleans
Bar Dips
13:11

Comment #158 - Posted by: Lackenbach at January 15, 2011 4:53 PM

Rx'd - 12:07

Comment #159 - Posted by: Alan M/45/180# at January 15, 2011 4:56 PM

m/34/220/6'0

as Rx'ed in 11:46

performed in a fasted state.

Comment #160 - Posted by: j-seal at January 15, 2011 4:59 PM

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

Comment #161 - Posted by: KyleN (M 27/6'3''/217) at January 15, 2011 4:59 PM

@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.

Comment #162 - Posted by: Blackout at January 15, 2011 5:25 PM

30/M/134

115 lb cleans

9:36

Comment #163 - Posted by: Eric E at January 15, 2011 5:31 PM

cfwu(1 set only of dips)

as rx'd 13'02"

Comment #164 - Posted by: Tim 34/5' 10/ 165 at January 15, 2011 5:40 PM

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

Comment #165 - Posted by: cort at January 15, 2011 5:46 PM

M/24/164

As rx'd, all power clean drops

8:11

Comment #166 - Posted by: Yessuh at January 15, 2011 6:02 PM

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

Comment #167 - Posted by: greg 39/6'3"/218 at January 15, 2011 6:52 PM

24 / M / 5'9" / 135lbs

AMRAP in 15 minutes
Row 250m
25 push-ups

4 rounds plus 250m

Comment #168 - Posted by: BC at January 15, 2011 7:33 PM

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

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

Comment #169 - Posted by: mark nash at January 15, 2011 9:57 PM

@ RX'd 8:46

FOB Tarin Kowt Fire Dept Afghanistan

Comment #170 - Posted by: Andrew Foster m/25/5'10/190 at January 16, 2011 4:06 AM

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

10:20

Comment #171 - Posted by: beemer (f/39/5'4"/125) at January 16, 2011 5:54 AM

M/23/170#/6'

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

New PR!


Comment #172 - Posted by: Daniel B at January 16, 2011 6:56 AM

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

Comment #173 - Posted by: Ben S at January 16, 2011 7:13 AM

as rx'd
7:38

Comment #174 - Posted by: Troy at January 16, 2011 7:30 AM

As Rx'd.

12:37

Comment #175 - Posted by: Tim_48_5-11_195 at January 16, 2011 8:02 AM

24 min with reg dips.

Comment #176 - Posted by: lucien at January 16, 2011 8:25 AM

M/30/174/5'10"

as rx'd

5:33

Comment #177 - Posted by: Mark at January 16, 2011 8:31 AM

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.

Comment #178 - Posted by: Espinosa m/25/5'11"/165 at January 16, 2011 8:38 AM

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

Comment #179 - Posted by: Peter at January 16, 2011 8:56 AM

15:12

Comment #180 - Posted by: Jon R. at January 16, 2011 9:04 AM

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

Comment #181 - Posted by: Magnus 25/5'8"/160-165 at January 16, 2011 9:04 AM

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

Comment #182 - Posted by: Willie at January 16, 2011 9:16 AM

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

Comment #183 - Posted by: mike d 146 5'7" 35 at January 16, 2011 9:22 AM

Crossfit London today
Snatched

Comment #184 - Posted by: charbs 25/190 at January 16, 2011 9:56 AM

had to do this one at home:

25lb dumbbell cleans
with seated dips

5:54

Comment #185 - Posted by: Tim at January 16, 2011 10:00 AM

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!!

Comment #186 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at January 16, 2011 10:28 AM

14:24 as RX'd

Comment #187 - Posted by: Russ at January 16, 2011 11:02 AM

Scaled to "Pack"

5:40

Comment #188 - Posted by: Olen Gifford at January 16, 2011 1:18 PM

as rx'd

9:31

Comment #189 - Posted by: Michel van Grinsven / 26yo / 183cm / 83kg at January 16, 2011 1:46 PM

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.

Comment #190 - Posted by: Rich 33/5'8"/150 at January 16, 2011 2:13 PM

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.

Comment #191 - Posted by: T at January 16, 2011 2:40 PM

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...

Comment #192 - Posted by: Adam A at January 16, 2011 2:42 PM

6:40

Comment #193 - Posted by: Jonny Landels at January 16, 2011 2:46 PM

as rx'd

dips on parallel bars:(

a terrible 19:26

Comment #194 - Posted by: Parker at January 16, 2011 2:47 PM

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

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

Comment #195 - Posted by: zman at January 16, 2011 2:48 PM

"Elizabeth"

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

22:33

Comment #196 - Posted by: Daniel.Laiseca////////////////////////////////////////////////////////// at January 16, 2011 3:10 PM

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

Comment #197 - Posted by: dyagg at January 16, 2011 4:10 PM

as rx'd
5:06

Comment #198 - Posted by: Jon Lyon (M/29/6'6"/235) at January 16, 2011 4:59 PM

Sub'ed 95 # for cleans and bar dips.

18:01.49

Comment #199 - Posted by: Jeff_Roddy/m50yo/192/71" at January 16, 2011 5:28 PM

As rxd 5:55

Comment #200 - Posted by: Chewuchjeff m37/5'9"/193 at January 16, 2011 6:10 PM

as rxd 5:55

Comment #201 - Posted by: Chewuchjeff m37/5'9"/193 at January 16, 2011 6:11 PM

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

Comment #202 - Posted by: Medic8 at January 16, 2011 7:25 PM

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.

Comment #203 - Posted by: mak at January 16, 2011 7:34 PM

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

Comment #204 - Posted by: JT at January 16, 2011 10:30 PM

12:46
100#

Comment #205 - Posted by: Christopher Denzer at January 17, 2011 4:47 AM

9:20 subbed 115# form was good

Comment #206 - Posted by: Raybone 42 6"0' 184 Active Duty AF 24 years & counting at January 17, 2011 7:31 AM

26:44 as rx'd
winded

Comment #207 - Posted by: cscarr at January 17, 2011 7:52 AM

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.

Comment #208 - Posted by: Doug 6'6"/260/40 at January 17, 2011 8:21 AM

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.

Comment #209 - Posted by: jenniferg at January 17, 2011 8:26 AM

9:07

scaled 115lb clean
everything else as rx'd

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

Comment #210 - Posted by: Dexter 18/6'0"/145 at January 17, 2011 9:30 AM

15:51. Ugh.

Comment #211 - Posted by: Michael m/48/5'9"/175/MI Survivor at January 17, 2011 10:26 AM

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.

Comment #212 - Posted by: Jim D. 50/m/165/5'11" at January 17, 2011 10:42 AM

#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

Comment #213 - Posted by: Greg at January 17, 2011 10:48 AM

As RX'd


AW: 6:23
Aaron: 4:45

Comment #214 - Posted by: Aaron Acosta at January 17, 2011 10:52 AM

Rx'd 06:59

Comment #215 - Posted by: Nathan L. 30/180/6' at January 17, 2011 11:21 AM

9 Minutes

40kg clean

Comment #216 - Posted by: Morten Pedersen at January 17, 2011 1:15 PM

M/30/195

As RX'd 3:58

Comment #217 - Posted by: Butterball at January 17, 2011 1:33 PM

Did it, clock malfunction, Deuces!

Comment #218 - Posted by: Mad Max at January 17, 2011 1:36 PM

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

Comment #219 - Posted by: Schro at January 17, 2011 1:40 PM

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

Comment #220 - Posted by: gepeto at January 17, 2011 1:40 PM

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

Time: 10:17

Comment #221 - Posted by: blades at January 17, 2011 1:55 PM

Last Time:
pwr cleans
5:15(pr)

This Time:
sqt clns
9:15

Comment #222 - Posted by: ferb44 195# at January 17, 2011 2:32 PM

13.24 as Rx'd (pr)

21/m/5'11"/174

Comment #223 - Posted by: Logan S at January 17, 2011 3:08 PM

Power cleans 5.38 (PR)

Comment #224 - Posted by: M. Honcho M/32/5'10"/180 at January 17, 2011 3:18 PM

Power cleans 5.28 (PR)

Comment #225 - Posted by: M. Honcho M/32/5'10"/180 at January 17, 2011 3:19 PM

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.

Comment #226 - Posted by: Alton 31yo, 5'11", 175lbs at January 17, 2011 3:26 PM

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

Comment #227 - Posted by: Matthew Burritt at January 17, 2011 3:48 PM

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

Comment #228 - Posted by: mikeyb m/50/176 at January 17, 2011 4:04 PM

rx'd 5:58

6/215/29/m

Comment #229 - Posted by: Crockett at January 17, 2011 4:07 PM

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

Comment #230 - Posted by: mikeyb m/50/176 at January 17, 2011 4:13 PM

25/M/170#/5'8"

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

5:12

Comment #231 - Posted by: Chris Peiffer at January 17, 2011 4:24 PM

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

22:03

Comment #232 - Posted by: Bawdymonkey at January 17, 2011 5:12 PM

15-12-9

Clean 75 pounds
Bar dips

12:00

Comment #233 - Posted by: Gerard at January 17, 2011 5:37 PM

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.

Comment #234 - Posted by: Smithy/m/50/5'10"/168 at January 17, 2011 5:49 PM

7:22

Comment #235 - Posted by: Mik at January 17, 2011 5:50 PM

12-9-6

Squat clean 95#
bar dips with pink band

Time: 7:14.

Felt slow and heavy from the first lift.

Comment #236 - Posted by: Jarv/m/33/6'0/168 at January 17, 2011 7:32 PM

5.00 Minutes

Comment #237 - Posted by: Jeremy Drenning at January 17, 2011 7:45 PM

m/42/5'6"/145

subbed: 95# squat cleans

10:12

Comment #238 - Posted by: duane at January 18, 2011 3:18 AM

as rx'd for the first time

9:34

Comment #239 - Posted by: Bells 38/195 at January 18, 2011 6:15 AM

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

Comment #240 - Posted by: jh 42/200 at January 18, 2011 6:36 AM

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.

Comment #241 - Posted by: Matt A at January 18, 2011 6:36 AM

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

Comment #242 - Posted by: Bob Paulson at January 18, 2011 6:55 AM

5:45

Comment #243 - Posted by: D. Swan at January 18, 2011 7:02 AM

Cleans; no squat and bar dips
6:05

Comment #244 - Posted by: bill/51yo/72"/207 at January 18, 2011 7:13 AM

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

Comment #245 - Posted by: Jack/m/25/5'9/185 at January 18, 2011 9:13 AM

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

Comment #246 - Posted by: Fernando at January 18, 2011 9:41 AM

Completed 21-15-9 reps of:

Clean 135 lbs
Dips (no rings)

Total time = 14:49

Comment #247 - Posted by: fosterww98 at January 18, 2011 10:08 AM

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

Comment #248 - Posted by: MajorDad m/51/6'3"/165 at January 18, 2011 10:49 AM

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.

Comment #249 - Posted by: tom perry at January 18, 2011 10:55 AM

21-15-9
cleans 135 lbs
sub regular dips

8:27

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

11:10

Comment #250 - Posted by: Todd S at January 18, 2011 10:57 AM

CFWU x3

13:16
as rx'd

Comment #251 - Posted by: Matthew at January 18, 2011 11:07 AM

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

6:10(heavier both weights from last)

Comment #252 - Posted by: Susan M at January 18, 2011 11:55 AM

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

Comment #253 - Posted by: Jbark60 6'1" 200 at January 18, 2011 12:01 PM

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

Comment #254 - Posted by: GU997 M/41/185/5'10" at January 18, 2011 1:32 PM

M/23/205

scaled to 115lb clean, standard dips

12:02

Comment #255 - Posted by: PCal at January 18, 2011 1:40 PM

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

Comment #256 - Posted by: Alenka at January 18, 2011 2:00 PM

6:00 Rx'd PR

Comment #257 - Posted by: MarcusG 30 5'9" 168 at January 18, 2011 4:44 PM

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

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

Comment #258 - Posted by: Chris R m/33/6-1/185 at January 18, 2011 5:10 PM

as rx'd 18:12

Comment #259 - Posted by: Jeff Gebbie at January 18, 2011 6:04 PM

M/54/140/5'8"

100lb. Full Squat Cleans

9:16

Comment #260 - Posted by: Ssscaler at January 18, 2011 6:09 PM

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

Comment #261 - Posted by: soulsurfer at January 18, 2011 6:10 PM

M/54/140/5'8"

100lb. Full Squat Cleans

9:16

Comment #262 - Posted by: Ssscaler at January 18, 2011 6:18 PM

M/34/142lbs/5'5"

10:32

Comment #263 - Posted by: Brandon Burritt at January 18, 2011 6:41 PM

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..


Comment #264 - Posted by: slowweak at January 18, 2011 6:50 PM

7.49

Comment #265 - Posted by: Rosie in Atl at January 18, 2011 7:55 PM

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

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

Comment #266 - Posted by: Chuck m37/5'8"/178 at January 18, 2011 8:03 PM

M/23/195#/70"

As Rx'd

12:35

(hang power cleans)

Comment #267 - Posted by: Bill Gibson at January 18, 2011 8:54 PM

6:32

Comment #268 - Posted by: Adam Russett at January 19, 2011 2:30 AM

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

Comment #269 - Posted by: Seth H. at January 19, 2011 4:39 AM

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

Comment #270 - Posted by: Buela at January 19, 2011 5:03 AM

9 mins (40 kgs)

Comment #271 - Posted by: BenG M29/5'10"/194 at January 19, 2011 6:21 AM

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

Comment #272 - Posted by: Chris B. 18/150/5'7" at January 19, 2011 6:31 AM

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

Comment #273 - Posted by: Slav 23/M/68"/160 at January 19, 2011 6:33 AM

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.

Comment #274 - Posted by: bert at January 19, 2011 7:25 AM

scaled down to 95lb sq clean

12:52

Comment #275 - Posted by: Adam W m/42/5'7"/183 at January 19, 2011 9:37 AM

4:54 as RX'ed.

Comment #276 - Posted by: bdiggle at January 19, 2011 9:44 AM

scaled down to 65#'s squat cleans

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

3:52

Comment #277 - Posted by: knodes at January 19, 2011 1:09 PM

5:26 (2 sec pr)

Comment #278 - Posted by: JDisch at January 19, 2011 2:39 PM

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)

Comment #279 - Posted by: Miyagi m/30/168.8# at January 19, 2011 4:32 PM

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

12:55

Comment #280 - Posted by: al deezy at January 19, 2011 5:04 PM

9:57

Comment #281 - Posted by: ecp2 at January 19, 2011 8:00 PM

rxd 9:59

Comment #282 - Posted by: Chris Z at January 19, 2011 10:22 PM

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

Comment #283 - Posted by: Cleveland at January 19, 2011 10:57 PM

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

Comment #284 - Posted by: charbs 25/190 at January 20, 2011 2:21 AM

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

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

Comment #285 - Posted by: Matt Laney at January 20, 2011 5:40 AM

"Elizabeth"

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

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

Comment #286 - Posted by: DW1014 at January 20, 2011 10:45 AM

13:29 95#

Comment #287 - Posted by: Sue Ady f/42/127 at January 20, 2011 1:06 PM

01/20/2010:

Sub'd Power Cleans:

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

Garden

Comment #288 - Posted by: tommykrackcorn at January 20, 2011 1:36 PM

3:46 (Power cleans)

Comment #289 - Posted by: Kevin - M/190/6'/39 at January 20, 2011 1:36 PM

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

Comment #290 - Posted by: mom to five at January 20, 2011 7:18 PM

10:41 as RX'd

Comment #291 - Posted by: Anthony T at January 21, 2011 8:20 AM

completed - untimed

M/40/6'3"/198

Comment #292 - Posted by: collard at January 21, 2011 9:11 AM

Rx'd: 25:25 min

Comment #293 - Posted by: CER - M/36/205/6' at January 21, 2011 10:51 AM

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

Comment #294 - Posted by: Kent at January 21, 2011 3:43 PM

50/m/190

As Rx'd. 12:57

Comment #295 - Posted by: denob at January 22, 2011 9:52 AM

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

7:35

Comment #296 - Posted by: dsm19 M/32/6'0/210 at January 22, 2011 12:15 PM

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.

Comment #297 - Posted by: ScottMacArthur at January 22, 2011 3:03 PM

21-15-9

135 lb. power clean
bar dips

11:48

Comment #298 - Posted by: cbecker at January 24, 2011 6:13 AM

58kg power cleans

8:23

Comment #299 - Posted by: Jack - Hitchin UK at January 24, 2011 8:45 AM

M55yo

135# and bar dips

7:12

Comment #300 - Posted by: do_b330 at January 24, 2011 4:31 PM

as rxd
12:59 (pr)

17:30 last time

Comment #301 - Posted by: schinizel/m/32/5'8/150ish at January 24, 2011 7:40 PM

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

Comment #302 - Posted by: spatterson at January 25, 2011 12:53 PM

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!

Comment #303 - Posted by: Michael A. Jones at January 25, 2011 6:29 PM

m/42/165/5'9"

As rx'd:

8:38

Comment #304 - Posted by: Richie D. at January 26, 2011 1:33 PM

5:21Doing hang clings

Comment #305 - Posted by: holmes11b at January 26, 2011 4:34 PM

16:29

Comment #306 - Posted by: Ukkrew at January 27, 2011 10:16 AM

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

Comment #307 - Posted by: jrm at January 28, 2011 7:08 PM

as rx'd

7:42
PR by 39 seconds

Definitely room for improvement!

Comment #308 - Posted by: soccerman/CrossfitRenaissance/195/6'0 at January 29, 2011 5:56 PM


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

Comment #309 - Posted by: JonNYC - 42/M/170/5'11" xfit since 6/08 at January 30, 2011 6:27 AM

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

Comment #310 - Posted by: J-F/20/5'9/160 at January 30, 2011 9:33 AM

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.

Comment #311 - Posted by: F15E_WSO/M/48/180 at January 31, 2011 12:57 PM

9:09 as rx'd

Comment #312 - Posted by: scugs at February 1, 2011 8:02 AM

Rx'd

9:57

Comment #313 - Posted by: XAF at February 1, 2011 8:57 AM

why only 14 reps on second set?

Comment #314 - Posted by: owen at February 1, 2011 11:26 AM

M/25/158 GregA-WU

Full cleans, 12:11

Comment #315 - Posted by: Y. Zhou at February 1, 2011 9:53 PM

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

Comment #316 - Posted by: zenoperegrinus at February 1, 2011 11:36 PM

squat clean

14:29

Comment #317 - Posted by: bookworm at February 4, 2011 10:24 AM

5:57 RX'd

Comment #318 - Posted by: RAB (Austin, TX) M: 31/200/5'11" at February 9, 2011 10:47 AM

power cleans and bar dips: 5:12

PR is 4:58

Comment #319 - Posted by: MoGreene at February 10, 2011 6:05 AM

12.24 as Rx'd

21/m/5'11"/175

Comment #320 - Posted by: Logan S at February 17, 2011 2:59 PM

"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)

Comment #321 - Posted by: BFCC at February 17, 2011 9:57 PM

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

Comment #322 - Posted by: Edwin 28/M/68"/170 at February 28, 2011 12:12 PM

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.

Comment #323 - Posted by: Doug at March 10, 2011 3:44 PM

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

Comment #324 - Posted by: Seth (M,32,6'3",215) at March 30, 2011 4:33 AM

Still recovering from elbow injury so only 115#

11:37

Comment #325 - Posted by: JerryM (m/39/6'2"/240) at April 6, 2011 5:16 AM

M/23/185

Done April 12

Rx'd:

5:05 w/ power cleans.

Comment #326 - Posted by: Jordan D. at April 12, 2011 3:37 PM

4:39 (40kg/90lbs)

Comment #327 - Posted by: Michał at July 9, 2011 8:07 AM

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

Comment #328 - Posted by: James M/29/5'7"/155 at September 7, 2011 3:03 PM

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

Comment #329 - Posted by: MW at January 19, 2012 1:52 PM

7:56

Comment #330 - Posted by: Kyle Byrne at January 19, 2012 5:40 PM

42-30-18 dips
7:41

Comment #331 - Posted by: sr at January 16, 2013 10:09 AM
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