January 19, 2012
21-15-9 reps of:
Clean 135 pounds
Zach Forrest 5:36, Candice Ruiz 6:34 (95lbs), Miranda Oldroyd 7:53 (95lbs), Nadia Shatila 8:23 (95lbs).
Post time to comments.
Compare to 110115.
"It is rewarding to watch my kids willingness to sweat and bleed to finish a workout. A family that WODs together stays together."
- Amy Kline-Rodriguez
"Netball Training at Reebok CrossFit Canterbury" with Maree Bowden and Denise Leggat, CrossFit Journal preview video [wmv] [mov]
WOD Demo from the Level 1 Course at CrossFit Oahu - video [wmv] [mov]
CrossFit EST on today's WOD - video [wmv] [mov]
"Starting Over with Regulation" by Philip K Howard, The Wall Street Journal.
Posted by Pukie at January 19, 2012 5:00 PM
DND; Injured knee, no rowing, running, jumping or squats for a while. Ortho next week
Garage Crossfit enthusiast
Felt awesome knockin this one out.
Sweet! Getting my new Rogue rings in the mail tomorrow. I can take them to the Globo Gym and raise hell with Elizabeth!
Howdy! You lucky Newbie, you! You get to do another “Girl”. Heads up…here comes “Elizabeth”. The “Girl” WOD’s are benchmark workouts that come up periodically. Most of them harken back to the dawn of CrossFit, those halcyon days of CrossFit Santa Cruz. Cue nostalgic music…
Like many of the “Girls” there is a story and a little bit of controversy with “Elizabeth”. Let’s take care of the basics and then get into some of that other stuff. This is a task specific WOD, a classic CrossFit couplet utilizing the now familiar 21-15-9 format. Hit ‘start’ on your stopwatch. Do 21 Cleans, 21 Ring dips, 15 Cleans, 15 Ring dips, 9 Cleans and 9 Ring dips. Hit ‘stop’. Regardless of all the noise about how to walk away from a WOD, feel free to flop to the ground and moan a bit. We won’t tell.
So what’s a Clean? Here’s where the stories come in. Originally, like 2003 originally, “Elizabeth” was demonstrated as a Power Clean, and Jeff Martin (an original OG, lord of Brand X, and a way better friend to Newbies than anyone because he offers 5 scaled version or so of every WOD, including this one) confirmed this in a conversation with Coach. Fast forward just a little bit to 2005 or so and all of a sudden there’s a video of “Elizabeth” with Cleans, full squat cleans, and now we have “Elizabeth” and “Power Elizabeth”. Your call. There’s a really cool video of Josh Everett, I think, doing them back to back. “Elizabeth” is waaaaaay meaner than “Power Lizzie”.
A “Clean” per the FAQ is lifting the weighted bar from the ground and catching it in the front rack position in a full squat. A “Power Clean” is lifting the bar from the ground and catching it in the front rack position in no more than a quarter squat. If you do not have a very good deadlift you should consider doing HANG cleans or HANG power cleans, starting each clean while holding the weight with your arms hanging in full extension. How about weight? 135# is not really all that heavy if you are strong; if not this one should probably be around 50-60% of your 1 rep max. There is no “official” woman’s weight, but many non-Games women (and some superstars) regularly do this with 95#. This is a sprint; err on the side of lighter and faster.
Ring dips. Just what they sound like. A full dip using gymnastic rings, one in which your elbows are at the level of your shoulders at the bottom and your elbows are fully extended at the top. No rings? The full sub is 3 bar dips per ring dip. Scale this by substituting bar dips 1:1, dips on a paralette, bench dips, use a Gravitron, or do band-assisted ring dips.
This is a sprint; the stimulus being sought by the mad scientists behind the curtain is speed. Power. Move the load fast and don’t stop. Wanna do it as Rx’d because, well, because? Sure. Just remember that a 12:00 “Elizabeth” as Rx’d is a way different beast than a 4:00 one with 95#. (Look up ‘Power” in the CFJ).
You get to do another girl. Remember to say it just like that when you tell your non-CF friends about your workout: “I did Elizabeth today”.
@PeteInSunCity I'm in the same situation and I tried air squats tonight after my jump rope complex not the greatest idea.
Newbie post ca. 2012 in the filter. But, you can click on "compare to" and look at post 24, my bingo post from 2011. I was better last year, and you don't have to wait.
Wrapped the Hell out of my knees and took it easy. 8:30 as rx'd.
How many normal dips per one ring dip?
sigh, 3:1 bar dips per ring dip. that's a lot - before i got rings, i used to sub 2:1. keeps the wod shorter, and you're not spending all your time doing dips.
It's 3:32AM here in Serbia...
I can't wait tomorrow to let "Elizabeth" kicks my ass!
Another key difference between netball and basketball, there is no dribbling in netball. If you have the ball you have to stop moving.
Zach's name isn't linked to the correct affiliate... He co-owns CrossFit MAX EFFORT... in Las Vegas ;)
It's 3:45 here in Serbia...
Can't wait tomorrow to let Elizabeth kicks my a**! :)
So ya, newb status equals 90 straight bar dips tomorrow. this should be fun :) haha
Can I use a weight belt (45 or 25?) and stick to the 21-15-9?
wish i could have done my elizabeth at crossfit oahu. solid work there zach, miranda and nadia. you all should have been getting drunk on a beach after that.
this was awful from start to finish. PR - 5:30
Can't wait to give this one a go! Ring dips are my specialty -- but my cleans do need work. Ought to be interesting!! I though will not be getting drunk on a beach afterwards! I don't drink booze! I only do coconut milk....and hot coffee of course!
Get well soon Pete In Sun City!!
3 2 1 GO!
Phillip K. Howard is amateur hour. The guy's got an opinion, fine. Lawyers run amok, over-regulation, too many rules, not enough freedom, blah blah blah. His problem is that he never suggests realistic prescriptions for change (even though his article is touted as a guide to a radically different system). It's easy for him to anecdotally pinpoint instances of over-regulation. His critiques are fine but they will never ever cause a single bit of difference in anyone's life. No school board or legislature or policymaker or mayor or judge will ever do anything different based on what this guy writes or claims to advance.
FYI, British financial institutions are subject to the same rigors of liability even though they may be bound to vague obligations of integrity and fair treatment.
His plan for giving inspectors presumptive authority is unclear to me. If anyone can explain it, I'm all ears. Likewise for an explanation for how to monitor the transformation from "small" business to "large" business without burdensome regulations. And imposing mandatory sunset laws would be absurd (not to mention unconstitutional). Can you imagine what our current Congress would be like if it were regularly charged with repassing certain laws that we take for granted?
Bottom line, all Phillip Howard is good for is selling books to people who know so little about our government that they're willing to pay to read what he writes.
Good god Nadia is one cute girl!
Great job on the workout everyone! There is nothing quite like high rep, moderate load squat cleans!
I took 8 min for that and after that I got elbow hurt, which bother me for 4 weeks. (height is 5,8; weight is 193 lbs)
2x on Nadia being a Hottie!!
The "CrossFit DVD 1" has Greg Amundson doing hang power cleans for "Elizabeth". That's about as canonical as you can get for that time.
Just another point in the evolution of CrossFit.
It was a little slippery doing the workout this morning, our gym here in Afghanistan is outside and was covered in frost. Hah.
Today- 11:56 (New PR)
Didn't do the full squat clean like some people insist on. My squat was low enough to get me under the bar, which I believe is what matters unless an actual "squat clean" is what's prescribed.
The Video on todays WOD from CrossFit EST isn´t a good example.
The guy on the left side is missing reps on every round when doing the ring dips.
Subbed strict bar dips for ring dips (no rings at my gym)
Do you view cleans as an explosive exercise or strength exercise? And with the sprint like nature of this workout how does one prevent the infamous "reverse curl" as opposed to shrugging through and pulling through the clean?
Not my best showing by any means....
Power Cleans rx'd 10:30
18:26. Subbed straight sips for ring dips First time ever doing Elizabeth. Switched to crossfit two weeks ago and love it. Keep em comin!
squat cleans 6:25
pr by barely
clean and jerks yesterday with hard row
not a lot of power
first break at 12 cleans
Massive fail! First Elizabeth, reduced weight to 50kg (110lb) and subbed rings for strict bar dips. Cleans were broken every set :-(
Question, should I reduce weight further until cleans are unbroken sets?
As rx'd 24mins
(Guess I should have lowered the weight but after I started I didnt want to stop, also might be an idea not to do 50 burpees for time before hand.....!)
21-15-9 reps of:
Clean 135 pounds
2:13mins faster than last time
115# Power cleans
Dips using 1/2" band
13:19 scaled at 115 lbs.
11:25 (last time 9:54 PR before 13:50 and 13:02 PR)
Squat cleans and strict ring dips in "the position". Squat cleaned 175# in my warm-up.
Can't believe I did this one and a half minutes faster last year, maybe I'd skipped round three back then...
My 1RM front squat (230#) and my clean (210#) went up since last year and I was expecting a PR today, but was already 2 minutes behind my 10 reps per minute pace after 21 squat cleans. Ring dips were broken, but solid with only short rest between sets which helped to catch up a little.
Good workout - but i'm ill, so there is no sports these days...
Hey in which time zone the wod is postet? It's always postet 1 day before the wod-date isn't it?
A bit confused - time zone berlin
Subbed regular dips at a 2:1 ratio (42-30-18). Felt "weird" today, a little dizzy and numbness in the fingers, plus just a "weak" feeling. Hopefully just one of those off days.
First time doing this WOD, especially the Ring Dips. Not the time I expected, but everyone has to start somewhere.
40 M/188 lbs./5'9"
Rx'd "Elizabeth" 18:38
I will do better next time, but at least I finished.
Subbed hanging cleans @115 (probably should have gone lighter; should have read Bingo's post prior to WOD); subbed reg dips for ring dips; will sub 3:1 next time.
As rx'd 9:04
Scaled to pack. 95lb Power Cleans
42 Bar Dips
30 and 18 bench dips because someone jumped on the only dip station urghhh
2nd date with Elizabeth. Man those cleans get me. Ring dips no problem. Need to work on those cleans! As rx'd 11:06.
Been doing Crossfit since September and every day is a new and interesting expereince. Lost a bunch of weight and really enjoy the WOD's. The ring dips looked so easy in the video... NOT
scaled 115 power clean, bar dips
First time with Elizabeth.
In the wod demo they are doing squat cleans, but it doesn't specify in the wod description. Is it supposed to be squat cleans?
As rx'd with squat cleans 26:42.
First time attempting squat cleans, and I must say this definitely exposed some weaknesses! Flew through ring dips, but had to break cleans into 3's. Not sure if I did Elizabeth or Elizabeth did me! Great workout - lots of room for improvement!
Full squat cleans and strict full ROM ring dips in "the position."
As Rx 6:10
12:56 115lbs/squat cleans/ring dips
Rx'd - 12:27 (squat clean)
Started with 40kg and flew through them so next set 45, easy too, then 50-I'll try to RX it next time around - these were Power Cleans. Ring dips went well and my wife said I was going really low when she went past. 9.48.
12:50. Feels great to restart my cross fit training!
21-15-9 reps of:
Clean 95 pounds
Bar dips 8:20
@Comment #20 by phil
You complained that the "Starting Over with Regulation" opinion piece in The Wall Street Journal lacked "realistic prescriptions for change" ignoring his obviously realistic suggestion that all laws, regulations, rules have an expiration/renewal date.
You criticized his opinion piece for "anecdotally pinpoint instances of over-regulation" while failing to click through to his website cataloging more than anecdotes ... http://www.commongood.org/blog/c/idiocy
Suggest you have a long chat with your local Crossfit Box owner to understand the regulatory absurdity of some of what they go through just at a local zoning level.
70lb KB squat cleans
9:29 no kip dips; chops 34 seconds from last time
Scaled to 95# power cleans
squat cleans, reg. dips
Broken right knuckle had to do subs.
Instead of cleans did, deadlifts (135), squats (135) and shoulder press (65), and bench dips instead of ring dips. All for prescribed 21-15-9
Burgener wup plus dot drillsX6
Hit up Elizabeth!
Dead lift 5x3
8:46 (PR), with power cleans
9:10 on 1/15/11
10:06 on 6/13/10
5:05 PR with power cleans
Why are these people squating after they catch the bar? The squat should be used to get under the bar inorder to catch the bar.
As rxd (squat cleans)
Pr is 8.17
50 / 186
did 100# Power cleans
11:27, Rx'd - "ring" dips done with TRX though.
I wonder if there are any homes for sale in the Amy Klien-Rodriguez neighborhood, what a backyard!!
Listened to bingo's excellent advice, switched down to 95 lbs and tried to make it more like a "sprint." Yeah, I wish. Fantastic job with 135 Kevin!
8:26, power Liz. PR is 6:50. Much better than last year's 11:50. Actually felt good today, ring dips quicker than usual.
Wow, this is one of those lung burning WODs like Fran
8:14 with 95 lbs
After 2 week rest.
Scaled - 110lb power cleans, from the floor
ring dips -- was down to 2 and 3 count sets by the end.
First ever WOD... Not easy at all, is there a official crossfit cool down?
Dumbbell cleans with 95#
Bench dips with my 60lb son on my lap
11:18 power cleans, kipping dips
6:42 as Rx'd OOFDA
previous was 11:30ish all that yoga and mobility work has HUGELY improved my clean ability.
BTW, it is -33 degrees f. wind chill here in good Ol' Minnesota so thank God for heated gyms haha!
This is in no way related to this WOD/comments as I work out at a box and we do our own proscribed WOD's. Today was Fran, PR'd at 4:14 down from 6:10 about 4 months ago, Crossfit rocks!!
Loved doing the Reebok workout
8:29, cold air in the garage killed me. Do work.
7:09 as rx'd
Soccer from last night left me a pretty tired. Although I was not to far off of my PR, with better rest I could have beaten it...Next time. PCs were not that great, they still a lot of practice.
16:25. Squat cleans. Rx'd.
10:17 as rx'd
did power clean
Added 2 mile run to the backside.
9:35rxd. Yes as stated this is Frans sister. Except my Fran is 3:52 so I guess it's her big sister. I am really trying to get better at squat cleans this year. Bingo thanks for your posts. One year in and I am def still a newbie.
45# hang clean
dips on bench
6:23 as rx'd
Life is good!
Hey Crossfit EST... I know your focus was on the awesome and legit Candice (way to go)...
but next video you record, leave the dudes at home (especially the dude on the left). Horrible example to thousands on how to cut corners in dips. Besides the outrageous dip cheats, dude doesn't even complete many of his cleans. Way to go on your time man. Bogus. You are more like a 13 minute man.
Last time without running was 7:00
Brutal squats. I spent an unusually long time on the floor after that one.
I have an observation that might be obvious to everyone else, but it took me awhile to figure it out. If you're an older crossfitter, like me (51) maybe you can relate.
If I substitute when I have to, I can do any of the individual WODs, although it often takes me twice or three times as long as you animals. But, if I accumulate soreness and fatigue as we go along, and end up having to back off altogether for awhile. One day of rest just isn't enough if I try to work out with intensity. I guess an alternative is to turn down the effort and try to find a sustainable pace. I don't know.
Any old-timers with advice?
13:55 as Rx with squat cleans.
Well off my PR of 10:59, but I think that was with bumpers. This was metal plates so no dropping the bar. Didn't feel like I had any gas in the tank today.
145 squat cleans
21-15-9 reps of:
Clean 100 pounds
21 - 7:18
15 - 14:39
9 - 18:33
last time was 14:51, time before 17:39
Rx'd 12:02 (squat clean)
95# Squat Clean
Unassisted Bar Dips
11:49 (PR by 4:00 w/this set-up)
1st time doing Elizabeth
Fun but I couldn't breathe.
Well I'm very new at this, first time ever doing squat cleans today. I did 8@95, 13@65, 15@65, 9@65 and bar dips, 21, 15, 9 (plus a mile run in 7:17 to warm up). It took a long time to do, and not anywhere near the rx, but my muscles feel like a quivering bowl of jelly and my heart felt like it was going to pound out of my chest. I'm really enjoying Crossfit and I'm working hard to get fit enough to do the WODs as rx'd.
33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 5 HSPU per round
Squat clean 65lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 2 155lbs x 2
As rx'd: 10:52 squat cleans PR
Foam roll after
Compared to 110115: 13:30 squat cleans
Compared to 100613: 13:09 squat cleans PR
bingo- congratulations on a huge PR!
11:53 as rx'd (squat cleans)
Question...I'm pretty new...bout 5 months and noticing some great changes. My left trap is a good size larger than my right...how should I go about fixi.ng that? As a side not I had total shoulder reconstruction in the left shoulder a few years ago. I was thinking maybe I haven't been reversing my grip on deadlifts till about a month agoand that could be a problem as well....any thoughts?
198.2, 209.2, 220.2, 225.7, 225.7, 231.2, 231.2
7 RFT - 10 Pull ups / 25 DU's
100613 - 13:49rx'd (squat clean)
090430 - 11:51 (115# Cleans and ring dips)
080112 - 14:42 (95# Cleans and bar dips 3:1)
071125 - 8:41 (135# Power Cleans and Bar Dips 1:1)
070905 - 12:00 (90# Cleans and Bar Dips 1:1)
As rx'd with full squat cleans:
A PR by about 30 seconds. This one is always so much harder than anticipated.
More better faster
Feeling hyped now that I'm done!!
As rx'd, full squat cleans.
Spent Probably 8:00 on the cleans.
As Rx'd in 7:15. I'd only done Elizabeth once before and was taught with power cleans and we had no rings during deployment. Well, doing this WOD with full squat cleans and ring dips made a big difference!!! My first time was 4:23....:O
I still feel pretty good as I completed the ring dips unbroken on my DIY rings!!!
Vow to PR next time!
85 lbs squat cleans and tricep dips- 16:40...felt awful
Dip bar dips
12:04 PR (previous 13:38)
12:48 (115# squat cleans)
Holy Hanna! Getting over stomach bug, flattened me for 3 days solid.
Did cfwu then did yesterdays workout prior. Focused on technique vs heavy for split snatch, felt more fluid than squat snatch.
Paused after the first 21 cleans and added 10# to go to 135.
Most of the time was spent on the dips, probably my weakest exercise.
5:35 with squat cleans
Hang Cleans, dip bars (no rings available)
M 51 6'2" 195
10:58 subbed 125 lb cleans
L sit dips - no rings today
115# squat cleans.
ouch. ate crappy today and had a red bull - paid the price when it came to heart rate and getting O2
sets of 3
about 11 min
took about 30minutes. Could only do 40lbs/ then 60lbs/ then 70lbs on the cleans and needed weight assist for dips. Hey, At least I showed up.
regular dips, not rings.
So I was just going to scale this today with bar dips and less weight for more of a metcon. But I met a fellow CrossFitter in the globo gym (I had my Rbk shirt on). He had his Rogue rings and motivation to spare and we did it back to back. Great guy - thanks Kenny! My first ring dips... Brutal!
Me 16:27 as rx'd. M/36/5'11"/185
Kenny 9:07 as rx'd. M/44/~6'3"/~220
10:49 w/ partner
substituted ring dips with bar dips - to damn cold to go out on the rings.
6:45 with 95#
Still looked like a crazy person doing cleans. Some of em were just plain ugly. Whatever I'll get these oly lifts one day...
First time with this WOD. Did it in 10:23.
Male 6'1" 240lb 30 y/o
6:30. Sore back later, I think I was getting sloppy putting the bar down.
85#, band-assist ring dips
Elizabeth - What a Lady!
Subbed 115lb Squat Cleans
m/39/74"/205# CF start-date 2/10/11
Warm up was a 2500m row in 11:20ish... .
Worked out alone today and there is alot to be said for having people to workout with:
65# and 1-1 as my wrist is really not feeling this
a starting place is a starting place though!
Subbed 75# cleans because I'm old and weak, and bar dips because I don't have rings.
95# next time.
Thanks Bingo for the posts, inspiration, and example.
110 lbs squat clean as rx'd, 21 reps
42 bar dips unassited
110 lbs squat clean as rx'd, 15 reps
30 bar dips unassited
110lbs squat clean as rx'd, 9 reps
18 bar dips unassited
Nice one! =)
100 lbs squat cleans
Jumping assisted ring dips. Had no idea how hard those would be unassisted.
only got 21 and 15 in. first time realizing it's squat cleans and not power cleans. What a differance.
21 squat cleans
30 bar dips
the term "squat clean" is redundant.
a clean implies you catch it at the bottom, or ride it down.
Had to walk 40 meters from inside where barbell was to the outdoor rings that I had set up. Time is definitely beatable for next time.
Ring dips never felt so good.
Squat cleans were 7, 6, 5, 4 / 5, 5, 5 / 5, 4
Back and shoulders a little sore from deadlifts on Tuesday and arms a tiny bit sore from push-ups on yesterday. BUDS push-ups are definitely helping all dip, push-up, and press WOD's.
Felt about an 8.
21 squat cleans w 135-95 lbs
21 Ring dips
15 sc w/115 lbs
9 sc w/135 lbs
Bar dips instead of ring dips
Ref my posted time just above, I did this back in Sept and completed it in 9:40. WTF.
65 lb squat cleans
Unassisted bar dips
On the plus side I usually have to use the gravitron for dips
No rings so did x2 bar dips(42/30/18)
Def need to get some rings!
Cleans @ 95#
Way out of shape
7:59 as Rx'd w/ squat cleans
65 lbs Hang Cleans - first time doing Hang Cleans, need to add more weight but wanted to keep form right.
As rx'd w/ purple band on ring dips
Day behind, completed fri
95# squat cleans
On the heels of Kevin C and Mas
With power cleans, 5:48.
I've done Elizabeth several times, but never with power cleans, so wanted to give that a try. Cleans were unbroken. A few times resting in rack or hang, but managed to hold on to the bar. On ring dips, I got the first 12, first 6, and first 3 in each respective round. The rest was pretty broken. I still fatigue quickly in high rep ring dips. There's always something to work on.
in filter, 5:48 w/ power cleans
Regular dips, no Rings.
With O2 trainer: 7:17.
Regular dips 42, 30, 18
21 cleans x 95 lbs
15 cleans x 110 lbs
9 cleans x 120 lbs
All strict ring dips.
First time doing "Elizabeth"
9:20 As rx'd
Started with squat cleans and ended with power cleans. Squat cleans need work. AND, I PR'd OHS the day before 135x5. Over all, I'm happy but still trying to improve.
Scaled it to accommodate a generally sissy attitude today, 115# squat cleans, almost 90s over my Rx'ed PR, the dips are nemesis, as is any arm extension right now. C'est la vie. I was right there with Pukie all the same.
4:35 Rx. Kipping on the ring dips helped a lot. Legal?
Only have the upper bod strength for 2-3 ring dips, so I scaled to 12-9-6 assisted dips. 111 lb squat cleans. 10:34
11:10, all sets broken, ring dips rather shallow.
Then 15 sets of chest and arms weights.
Previous best 18:50
Not sure if last time I did 2 dips for every one ring dip but I didn't tonight
Sub regular dips 40-30-20
sub partial ring push-up (7-14, 5-10,5-4)
135 clean squats.
Elizabeth with 95# squat cleans and assisted ring dips (put one toe on a bench behind me... tried not to put much weight on it.)
time 10:36... > 2 min pr with the same set up. It's time to make the ring dips a bit harder... but not unassited... yet... or I could time my workout with a sundial.
Did this on 1/20/12
@95# New PR of 8:03
1/21/12 18.43 rxd.
1/28/11: 21.09 with 115#, dips
10.46 with 95#; 10.58 last time!
I did Power Cleans and Regular Dips btw
Pretty new to crossfit. I have been training with a powerlifting coach the last 6 months. Currently doing a combo of crossfit WODs and strongmanwod.com workouts.
Did Elizabeth today. Scaled to 95# cleans and did bar dips, as the gym I went to didn't have rings. Also the dip bar was all at the other end of the gym, so I had to run back and forth.
This was my first time doing cleans since high school, so I tried to focus on my form...
I'll definitely be faster next time
Also did a timed mile run with vest after for strongman WOD 7:36
Based on everyone else's times, I feel like I must have done something wrong. I'm never this much faster!
but nonetheless.....21-15-9, Power Cleans, ring dips
95 lb cleans
12-9-6 ring dip
first time doing ring dips, last Elizabeth was 95 lbs and 1:1 bar dips in 11ish so feel good about this time.
CFWU x2, 500M C2, 200M jog
As Rx'd (with squat cleans).
Previous PR (squat cleans) = 11:39
Previous PR (power cleans) = 8:49
Began with 30 reps of 65# power snatch = 4:41.
About 10 minute rest.
Then Elizabeth WOD with 65# squat cleans. Rest as Rx'd.
regular dips, not rings.
25# Squat Clean
tricep press 70#
need to work on depth of 2nd squat
24 min subbed ringdips for x3 pushups
did this Thursday.
with 95# and 1-1 bar dips
2012-01-28. 6:45. Pc's/Reg dips.
2011-01-15: 10:44. Rx'd.
2010-06-14: 11:18. Rx'd.
2009-11-18: 13:22. Rx'd.
2009-04-30: 16:00+. Sc's/Regdips.
95# squat cleans
50/30/20 ring dips
~14min...timer got jiggered
M, 151#, 68", 39yo
Last time subbed 115#, full squat cleans:
12:45 (time before 18:43), this time as rx'ed, 14:36. Pace on the cleans got pretty lethargic after the first round, failed on one attempt towards the end. Ring dips went pretty quick.
M/ 38/ 134 lbs/ 5'-6"
As Rx: 13:36
this was my first time doing Elizabeth as Rx... I just need to go faster on the cleans.. the ring dips were fine... broke em up for speed, but no big deal really... the high rep Oly movements kill me... I don't want to sacrifice good technique on the movements for speed really because i've worked hard to get good technique... decent at least... now i'll do this one a few times to widdle down the time and get used to moving the weight faster... great workout.
last WOD of being 37 last night.
subbed regular dips (no rings available)
Did 2 rounds of modified Eva to finish myself off:
.5 mile run
(30) 45# db swings
(30) pullups on gravitron
Dips were terrible. Squat cleans getting better. Bottom position improving.
111# pwr cleans
deep bar dips
95lb scale, 7:15, PAC.
1/15/11: scaled to 95lbs, 6:10.
weighing in ~150, all day fast.
Previously, in june:
scaled 115 for 135
WS gym, PM (bumpers)
last time 10:30, same scale
I tied the Pro
5:36 as rxd
115# cleans, regular dips
135 lbs sqt cln = 3.19/3.22/1.54
ring dips = 28s/24s/11s
= 9.40 PR
see 18 Jan 11 at 10.07 and email 19 Jan 11 for more info.
sqt cln= 7-4-4-3-3: 4-4-4-3: 4-3-2.
12-9-6 135lb squat snatch 21-15-9 dips
135lb squat clean
bar dips (no rings)
HA! Whoops....did 135lb Deadlifts instead of cleans...
Nowhere near as Rxd: 3:40
115# power cleans - 7:21
11:41 95lb squat cleans & ring dips vs
12:07 power cleans & ring dips 5/1/09
13:49 for 15-12-9 reps w/95lbs, but deep cleans 1/30/09 knee feels ok
16:29 w/ power cleans & 2x bar dips 10/26/08
13:58--what can i say 1/12/08
11:25 9/5/07 w/ power cleans & ring dips
13:57--not back yet--8/6/07
16:12 w/ power cleans & 2:1 dips 8/11/06
28:00 w/ 115 lbs and 3x bar dips
16:00 on 1/18/06 w/ 1x bar dips
16:31 on 8/15/05 w/ 115lbs mixing dips & cleans
14:58 on 5/5/05 w/ 105 lbs and 1x bar dips.
wanted to do full squat cleans vs power cleans. 1k run wu 4:55.
8:40 non-squat cleans....
11:36, but subbed 95lb clean
Substituted normal dips for ring dips (no rings)
First WOD in a while (I'm way off track) so did 95# cleans & std ring dips. Since this was a 2pm workout and I hadn't eaten anything since breakfast, I stopped in the 2nd rd since I was feeling faint. Oh well, gotta start somewhere.
Sub'd Power Cleans:
As Rx'd with Squat Cleans
21-15-9 reps of:
Clean 135 pounds (DId 95 lbs instead)
Ring dips (just subbed regular dips 1:1 - should do 2:1 next time)
around 15:00 - not a great effort today, had issues with people using the dip apparatus - clears were tiring
CFWU-3. Fr home. KB snatches instead of pushups 2nd. Superman. Burgener. Run 400m on TM.
Sq cleans didn't seem too bad. Guess because breaks were longer. Made for disapp time. Felt tech pretty good though. Roll wrists forward on bar. Knees out, bar hit thighs & stay on heels w/tight lumber/lower back. Dips not bad 17+4,10+3+2,6+2+1
6/13/10:12:02-PR by over 2 min!
11-10-9-8-7 reps of:
Clean 135 pounds
Broke it up into fewer sets and finished two minutes faster than my last time, so good improvement! Grip still got weak towards the end, but it held up much better than before.
13:40 27.02.12 as rx'd
18:29 01.02.11 as rx'd
15:00 13.06.10 - clean 42kg (69%), frame dips
I didn't time my self on this exercise because I am still new to this game. I completed the exercise using 85lbs. I was more focused on the basics and good form. I will eventually work up to that weight. Congrats to everyone that finished.
As rx'd 8:32
CFWUx2 (light dips)
No collars, just clamps.
so we did this the other day but three rnds of 21-15-9, I think someone angered our instructor :)
L sit bar dips - no rings available