January 19, 2012

Thursday 120119

"Elizabeth"

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

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.

AmyKline_RodriguezRope_th.jpg

Enlarge image

"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
Comments

DND; Injured knee, no rowing, running, jumping or squats for a while. Ortho next week
M/54/6’/205
Garage Crossfit enthusiast

Comment #1 - Posted by: Pete In Sun City at January 18, 2012 5:14 PM

1140 rx

Felt awesome knockin this one out.

Comment #2 - Posted by: Noel at January 18, 2012 5:38 PM

Sweet! Getting my new Rogue rings in the mail tomorrow. I can take them to the Globo Gym and raise hell with Elizabeth!

Comment #3 - Posted by: Eric at January 18, 2012 5:44 PM

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”.

3-2-1…Go.

Comment #4 - Posted by: bingo at January 18, 2012 6:06 PM

@PeteInSunCity I'm in the same situation and I tried air squats tonight after my jump rope complex not the greatest idea.

Comment #5 - Posted by: Henry Lee at January 18, 2012 6:08 PM

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.

Comment #6 - Posted by: bingo at January 18, 2012 6:13 PM

Wrapped the Hell out of my knees and took it easy. 8:30 as rx'd.

Comment #7 - Posted by: "DWASH" at January 18, 2012 6:19 PM

How many normal dips per one ring dip?

Comment #8 - Posted by: NigelGrizz at January 18, 2012 6:20 PM

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.

Comment #9 - Posted by: Mel/38m/5'10"/175 at January 18, 2012 6:26 PM

It's 3:32AM here in Serbia...
I can't wait tomorrow to let "Elizabeth" kicks my ass!

Drasko

Comment #10 - Posted by: Drasko at January 18, 2012 6:32 PM

Another key difference between netball and basketball, there is no dribbling in netball. If you have the ball you have to stop moving.

Comment #11 - Posted by: KCN at January 18, 2012 6:34 PM

6:32

male/25/167lb/5'8

Comment #12 - Posted by: shawn mcqueen at January 18, 2012 6:40 PM

Zach's name isn't linked to the correct affiliate... He co-owns CrossFit MAX EFFORT... in Las Vegas ;)

Comment #13 - Posted by: Lindsay at January 18, 2012 6:44 PM

It's 3:45 here in Serbia...

Can't wait tomorrow to let Elizabeth kicks my a**! :)

Comment #14 - Posted by: Drasko at January 18, 2012 6:47 PM

So ya, newb status equals 90 straight bar dips tomorrow. this should be fun :) haha

Comment #15 - Posted by: Dwayne at January 18, 2012 7:19 PM

Can I use a weight belt (45 or 25?) and stick to the 21-15-9?

Comment #16 - Posted by: robert at January 18, 2012 7:23 PM

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.

Comment #17 - Posted by: ken c at January 18, 2012 7:26 PM

this was awful from start to finish. PR - 5:30

Comment #18 - Posted by: ECK at January 18, 2012 7:28 PM

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!

Comment #19 - Posted by: Bullhorn at January 18, 2012 7:35 PM

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.

Comment #20 - Posted by: phil at January 18, 2012 7:50 PM

13:18
Rx'd!!!!!

Comment #21 - Posted by: georgecole3 at January 18, 2012 8:07 PM

Good god Nadia is one cute girl!

Comment #22 - Posted by: Paul at January 18, 2012 8:16 PM

Great job on the workout everyone! There is nothing quite like high rep, moderate load squat cleans!

Comment #23 - Posted by: Pat Sherwood at January 18, 2012 8:55 PM

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)

Comment #24 - Posted by: Rinat at January 18, 2012 9:03 PM

2x on Nadia being a Hottie!!

Comment #25 - Posted by: Paul at January 18, 2012 9:11 PM

Bingo,

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.

Comment #26 - Posted by: TomW at January 18, 2012 9:20 PM

It was a little slippery doing the workout this morning, our gym here in Afghanistan is outside and was covered in frost. Hah.

091118- 15:21
110115- 12:58
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.

Comment #27 - Posted by: DanEOD at January 18, 2012 11:57 PM

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.

Comment #28 - Posted by: Rob at January 19, 2012 12:41 AM

M/23/188cm/77kg

15:43

40kg cleans
Subbed strict bar dips for ring dips (no rings at my gym)

Comment #29 - Posted by: Brett at January 19, 2012 1:09 AM

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?

Comment #30 - Posted by: Patrick C. Fields at January 19, 2012 1:12 AM

14:49

Comment #31 - Posted by: TomO/45/M/200 at January 19, 2012 1:52 AM

Not my best showing by any means....

Power Cleans rx'd 10:30

Comment #32 - Posted by: Dillon Bear at January 19, 2012 2:04 AM

6:40 pwr cleans

Comment #33 - Posted by: B-Mo M/34/6'/195 at January 19, 2012 2:14 AM

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!

Comment #34 - Posted by: Jeff k. at January 19, 2012 2:28 AM

m/46/185

11:15

Comment #35 - Posted by: cosmo at January 19, 2012 2:47 AM

squat cleans 6:25
pr by barely
clean and jerks yesterday with hard row
not a lot of power
first break at 12 cleans

Comment #36 - Posted by: charbs 26/m/185 at January 19, 2012 2:56 AM

14:15

Comment #37 - Posted by: Ohio at January 19, 2012 3:53 AM

M/5'11"/208/29

Rx'd 8:48
Good WOD

In Afghanistan

Comment #38 - Posted by: Curtis at January 19, 2012 3:57 AM

M/31/150

14:38
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?

Comment #39 - Posted by: Sie UK at January 19, 2012 3:58 AM

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.....!)

Comment #40 - Posted by: DPl at January 19, 2012 4:01 AM

m/43/5'6"/150

subbed 95#

8:50

Comment #41 - Posted by: duane at January 19, 2012 4:11 AM

8m28s

Comment #42 - Posted by: dcestnik at January 19, 2012 4:33 AM

Deadlift
215-5
245-3
275-2

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips
12:44
2:13mins faster than last time

Comment #43 - Posted by: joe manning at January 19, 2012 4:35 AM

M/44/5'11"/195

21-15-9

115# Power cleans
Dips using 1/2" band

11:55

Comment #44 - Posted by: nutfam at January 19, 2012 4:57 AM

13:19 scaled at 115 lbs.

FOB Salerno

Comment #45 - Posted by: james.patrick [M/49/66"/135] at January 19, 2012 5:06 AM

43/m/176cm/73kg

As rx'd

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.

Comment #46 - Posted by: Memuc at January 19, 2012 5:06 AM

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

Comment #47 - Posted by: Marw at January 19, 2012 5:28 AM

M/39/208#/73"

15:06

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.

Comment #48 - Posted by: anthony at January 19, 2012 5:34 AM

14:03 as Rx'd

Comment #49 - Posted by: SanJo Monster M/33/5'9"/189 at January 19, 2012 6:09 AM

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.

Comment #50 - Posted by: RaSheed at January 19, 2012 6:41 AM

M/41/181/6'0
7:05
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.

Comment #51 - Posted by: nrsthree at January 19, 2012 7:04 AM

7:21 as rx'd

Comment #52 - Posted by: Aaron at January 19, 2012 7:13 AM

8:57

Comment #53 - Posted by: Kerber at January 19, 2012 7:14 AM

M/25/186/5'9"

As rx'd 9:04

Comment #54 - Posted by: Scott at January 19, 2012 7:35 AM

11:25

Comment #55 - Posted by: Khg at January 19, 2012 7:49 AM

M/23/235/6'4''

10:43

Scaled to pack. 95lb Power Cleans
Dips=
42 Bar Dips
30 and 18 bench dips because someone jumped on the only dip station urghhh

Comment #56 - Posted by: Dwayne at January 19, 2012 7:57 AM

2nd date with Elizabeth. Man those cleans get me. Ring dips no problem. Need to work on those cleans! As rx'd 11:06.

Comment #57 - Posted by: Kurt M/38/190lb. at January 19, 2012 9:19 AM

7:22 rx'd

Comment #58 - Posted by: Jeff at January 19, 2012 9:23 AM

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
9:30
First time with Elizabeth.
M/44/192#/6'

Comment #59 - Posted by: MR Garison at January 19, 2012 9:31 AM

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?

Comment #60 - Posted by: jack at January 19, 2012 9:37 AM

M/30/180/5'10"

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!

Comment #61 - Posted by: Greg at January 19, 2012 9:46 AM

9:52 PR

Full squat cleans and strict full ROM ring dips in "the position."

Comment #62 - Posted by: Bill M. m/47/5'3"/134 at January 19, 2012 9:46 AM

As Rx 6:10

M/168#/6'/37yrs

Comment #63 - Posted by: britishfireman at January 19, 2012 9:47 AM

M/26/205lb

12:56 115lbs/squat cleans/ring dips

Comment #64 - Posted by: Yale at January 19, 2012 9:51 AM

Rx'd - 12:27 (squat clean)

Comment #65 - Posted by: Townsend m/28/5'8"/140 at January 19, 2012 9:55 AM

M/34/6'3"/200
8:28(PR)

Prev:
9:11 (PR)
9:23 (PR)
12:18

Comment #66 - Posted by: Ben S at January 19, 2012 10:05 AM

6:33 rx, pr I'm spent!

Comment #67 - Posted by: Manny at January 19, 2012 10:07 AM

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.
m/45/75kgs/6.0ft.

Comment #68 - Posted by: JamieBu at January 19, 2012 10:15 AM

M/27/5'11"/188

6:12

Comment #69 - Posted by: RST at January 19, 2012 10:29 AM

12:50. Feels great to restart my cross fit training!

Comment #70 - Posted by: JRose at January 19, 2012 10:30 AM

21-15-9 reps of:
Clean 95 pounds
Bar dips 8:20

Comment #71 - Posted by: ccraft at January 19, 2012 10:30 AM

@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.

Comment #72 - Posted by: RM3 Frisker FTN at January 19, 2012 10:41 AM

10:57
70lb KB squat cleans

Comment #73 - Posted by: Leibc2 at January 19, 2012 10:49 AM

9:29 no kip dips; chops 34 seconds from last time

Comment #74 - Posted by: TRN III at January 19, 2012 10:55 AM

Scaled to 95# power cleans

6:40

Comment #75 - Posted by: jd/m/50/6'1/180 at January 19, 2012 11:07 AM

9:30
squat cleans, reg. dips

m/38/6'1"/192

Comment #76 - Posted by: Rough Robbie at January 19, 2012 11:12 AM

14:12

Comment #77 - Posted by: Michael m/49/5'9"/170/MI Survivor at January 19, 2012 11:13 AM

10:17

Comment #78 - Posted by: tjo 44/190 at January 19, 2012 11:23 AM

5:36 as Rx'd

Comment #79 - Posted by: Ricardo at January 19, 2012 11:24 AM

7:38 as Rx'd

Comment #80 - Posted by: nick at January 19, 2012 11:38 AM

25/m/6'2/282.6 lbs

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

22:42.0

Comment #81 - Posted by: dawgsrus at January 19, 2012 11:45 AM

Burgener wup plus dot drillsX6
Hit up Elizabeth!
21-15-9 reps:
Clean @135LBS,
Ring dips
7:56

Then strength:
Dead lift 5x3
135,205,255,275, 305x1

Comment #82 - Posted by: Jim at January 19, 2012 11:45 AM

8:46 (PR), with power cleans

Previous:
9:10 on 1/15/11
10:06 on 6/13/10

Comment #83 - Posted by: Kevin C.(M/52/5'11"/172) at January 19, 2012 11:50 AM

5:05 PR with power cleans

Comment #84 - Posted by: Andrew at January 19, 2012 12:00 PM

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.

Comment #85 - Posted by: c at January 19, 2012 12:01 PM

As rxd (squat cleans)
9.09
Pr is 8.17

Comment #86 - Posted by: Jonblaze at January 19, 2012 12:08 PM

50 / 186

did 100# Power cleans

6:27

Comment #87 - Posted by: tom perry at January 19, 2012 12:12 PM

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!!

Comment #88 - Posted by: JK m/28/215/5'10 at January 19, 2012 12:23 PM

8:44

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!

Comment #89 - Posted by: mas 55/M/150 at January 19, 2012 12:26 PM

mas-thanks!

Comment #90 - Posted by: Kevin C.(M/52/5'11"/172) at January 19, 2012 12:37 PM

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.

Comment #91 - Posted by: ScottMacArthur at January 19, 2012 12:41 PM

as rx'd sqt clns

9:32

Comment #92 - Posted by: ferb44 185# at January 19, 2012 12:47 PM

Wow, this is one of those lung burning WODs like Fran

M/40/134

8:14 with 95 lbs

Comment #93 - Posted by: Monte at January 19, 2012 12:58 PM

After 2 week rest.
M/17/6'0"/170
7:35

Comment #94 - Posted by: Samuel at January 19, 2012 12:59 PM

Scaled - 110lb power cleans, from the floor
13:18

ring dips -- was down to 2 and 3 count sets by the end.

Comment #95 - Posted by: jomo m/48/6'/172 at January 19, 2012 1:02 PM

9:56
First ever WOD... Not easy at all, is there a official crossfit cool down?

Comment #96 - Posted by: Zander-newbie at January 19, 2012 1:08 PM

Dumbbell cleans with 95#
Bench dips with my 60lb son on my lap

8:28

Comment #97 - Posted by: Paul m/28/6'2/190 at January 19, 2012 1:10 PM

11:18 power cleans, kipping dips

Comment #98 - Posted by: AGL at January 19, 2012 1:16 PM

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!

Comment #99 - Posted by: Eckers 22/M/6'/189lbs at January 19, 2012 1:18 PM

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!!

Comment #100 - Posted by: Joel S at January 19, 2012 1:33 PM

Loved doing the Reebok workout

Comment #101 - Posted by: jefferey at January 19, 2012 1:43 PM

25/210/6'2"/M
As rx'd
8:29, cold air in the garage killed me. Do work.

Comment #102 - Posted by: DK at January 19, 2012 1:53 PM

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.

Comment #103 - Posted by: Magnus 26/5'8"/160-165 at January 19, 2012 1:59 PM

cool cross sections: http://paleorunners.blogspot.com/2012/01/muscle-mass-with-age.html

Comment #104 - Posted by: Malo at January 19, 2012 2:04 PM

16:25. Squat cleans. Rx'd.

Comment #105 - Posted by: J.Wood at January 19, 2012 2:09 PM

10:17 as rx'd
did power clean

Comment #106 - Posted by: George at January 19, 2012 2:18 PM

50kg Cleans
Bar Dips
Added 2 mile run to the backside.

Comment #107 - Posted by: Matt at January 19, 2012 2:22 PM

M/36/200/5'6"
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.

Comment #108 - Posted by: Bugdjj at January 19, 2012 2:34 PM

45# hang clean
dips on bench
7:54 yeah!!!!

Comment #109 - Posted by: Lady Kay f/30/5'6"/117 at January 19, 2012 2:55 PM

26/175/5'11"
6:23 as rx'd

Life is good!
Stay safe!

Comment #110 - Posted by: JDub at January 19, 2012 2:58 PM

Amen #28...
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.

Comment #111 - Posted by: Rickey Henley at January 19, 2012 2:58 PM

21-15-9
115# Cleans
Dips
7:28
Last time without running was 7:00

Comment #112 - Posted by: dyagg at January 19, 2012 3:03 PM

4:57...woooof

Comment #113 - Posted by: Nick at January 19, 2012 3:09 PM

10:15 (squat cleans)

Comment #114 - Posted by: mlt at January 19, 2012 3:17 PM

28/m/5'11"/185to190
As rx'd(sq)
11:21(PR)

Comment #115 - Posted by: justaman - liberty, sc at January 19, 2012 3:18 PM

As Rx'd.

13:15

Brutal squats. I spent an unusually long time on the floor after that one.

Comment #116 - Posted by: Tim_49_5-11_200 at January 19, 2012 3:20 PM

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?

Comment #117 - Posted by: bobr at January 19, 2012 3:24 PM

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.

Comment #118 - Posted by: Sheldon N (M/34/6'/183) at January 19, 2012 3:25 PM

M/24/210/5'11"

4:30

145 squat cleans

34 days

Comment #119 - Posted by: Dancer at January 19, 2012 3:27 PM

m/43/195/5'11"

21-15-9 reps of:
Clean 100 pounds
Bar dips

21 - 7:18
15 - 14:39
9 - 18:33

last time was 14:51, time before 17:39

Comment #120 - Posted by: slowweak at January 19, 2012 3:46 PM

M/34/5'7"/195

Rx'd 12:02 (squat clean)

Comment #121 - Posted by: Jason M at January 19, 2012 4:04 PM

M/41/170/5'8"

9:25 Rx

Comment #122 - Posted by: Paul Weaver at January 19, 2012 4:06 PM

M/52/153/1-1-06

95# Squat Clean
Unassisted Bar Dips

11:49 (PR by 4:00 w/this set-up)

Comment #123 - Posted by: bingo at January 19, 2012 4:15 PM

M/35/5'4"/145 lbs
As RX'd
10:37

Comment #124 - Posted by: Matt Burritt at January 19, 2012 4:18 PM

1st time doing Elizabeth

31/155/5'11"

15:30 (95lbs)

Fun but I couldn't breathe.

Comment #125 - Posted by: Nate at January 19, 2012 4:21 PM

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.

Comment #126 - Posted by: bcpilotguy at January 19, 2012 4:22 PM

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

Comment #127 - Posted by: Sesoku at January 19, 2012 4:35 PM

bingo- congratulations on a huge PR!

Comment #128 - Posted by: Kevin C.(M/52/5'11"/172) at January 19, 2012 4:38 PM

11:53 as rx'd (squat cleans)

Comment #129 - Posted by: SB at January 19, 2012 4:41 PM

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?

Comment #130 - Posted by: steve at January 19, 2012 4:41 PM

Power Clean
198.2, 209.2, 220.2, 225.7, 225.7, 231.2, 231.2

7 RFT - 10 Pull ups / 25 DU's
4:59

Compare to:
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)

Comment #131 - Posted by: B. Rhaly at January 19, 2012 4:52 PM

M/43/185

As rx'd with full squat cleans:

10:22

A PR by about 30 seconds. This one is always so much harder than anticipated.

More better faster

Comment #132 - Posted by: Marty at January 19, 2012 4:57 PM

9:40 rxd

Feeling hyped now that I'm done!!

Comment #133 - Posted by: alfonzo mayora at January 19, 2012 5:28 PM

M/28/6'/184

9:12

As rx'd, full squat cleans.

Spent Probably 8:00 on the cleans.

Comment #134 - Posted by: Blayne at January 19, 2012 5:33 PM

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!

Comment #135 - Posted by: Michael A. Jones at January 19, 2012 5:35 PM

85 lbs squat cleans and tricep dips- 16:40...felt awful

Comment #136 - Posted by: thinlizzie at January 19, 2012 5:44 PM

50/M/180
Sub'd
115 cleans
Dip bar dips
12:04 PR (previous 13:38)

Comment #137 - Posted by: IBZIM at January 19, 2012 6:09 PM

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.

Comment #138 - Posted by: sebastian m/43/180/6'2" at January 19, 2012 6:09 PM

M/18/5'10"/176

11:14

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.

Comment #139 - Posted by: Jay at January 19, 2012 6:12 PM

M/38/207

5:35 with squat cleans

Comment #140 - Posted by: Bob Cole at January 19, 2012 6:19 PM

M/26/5'8/191#

8:39

Hang Cleans, dip bars (no rings available)

Comment #141 - Posted by: Gabe at January 19, 2012 6:30 PM

7:11
That's a good one.

Comment #142 - Posted by: Caveman/m/5'9"/200/28 at January 19, 2012 6:36 PM

110 lb cleans
13:46

Comment #143 - Posted by: Jason Crocker at January 19, 2012 6:54 PM

M 51 6'2" 195
10:58 subbed 125 lb cleans

Comment #144 - Posted by: bobr at January 19, 2012 7:04 PM

m.23.171

9.35 rx'd

Comment #145 - Posted by: steve n at January 19, 2012 7:23 PM

11:49
L sit dips - no rings today

Comment #146 - Posted by: Matthew m/31/6'2"/175 at January 19, 2012 7:25 PM

17:25 as rxd

Comment #147 - Posted by: Brett C. m/30/6'0"/170lbs. at January 19, 2012 7:26 PM

16:21

115# squat cleans.

ouch. ate crappy today and had a red bull - paid the price when it came to heart rate and getting O2

Comment #148 - Posted by: AR at January 19, 2012 7:27 PM

Did 15/12/9

sets of 3

about 11 min

Comment #149 - Posted by: Storm at January 19, 2012 8:01 PM

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.

Comment #150 - Posted by: Shawn at January 19, 2012 8:05 PM

f/41/5'4"/119
8:45
65lbs
regular dips, not rings.

Comment #151 - Posted by: Heather Szabo at January 19, 2012 8:07 PM

46/M/74/218
6:42
95lbs
regular dips

Comment #152 - Posted by: Gerry at January 19, 2012 9:14 PM

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

Comment #153 - Posted by: Rob at January 19, 2012 9:47 PM

10:49 w/ partner

substituted ring dips with bar dips - to damn cold to go out on the rings.

Comment #154 - Posted by: Josh and Jared at January 19, 2012 9:55 PM

5:25 Garage
Power cleans
Ring dips

Comment #155 - Posted by: Matt at January 19, 2012 10:13 PM

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...

Comment #156 - Posted by: Jclinam at January 19, 2012 11:02 PM

4:54 @ work (pr)

Comment #157 - Posted by: JDisch at January 19, 2012 11:23 PM

First time with this WOD. Did it in 10:23.

Male 6'1" 240lb 30 y/o

Comment #158 - Posted by: thunderrescue at January 20, 2012 12:12 AM

6:30. Sore back later, I think I was getting sloppy putting the bar down.

Comment #159 - Posted by: Torrey Hoffman at January 20, 2012 1:10 AM

6:44 RX

Comment #160 - Posted by: scottie b at January 20, 2012 1:56 AM

7:23
Scaled:
65#
Bench dips

m/46/5'8"/153#

Comment #161 - Posted by: Brian @ PV, FL at January 20, 2012 2:04 AM

8:56 @ 135

Comment #162 - Posted by: Michael at January 20, 2012 2:32 AM

F/41/5'6"/145

85#, band-assist ring dips

10:07

Comment #163 - Posted by: mom to five at January 20, 2012 3:21 AM

Elizabeth - What a Lady!

Subbed 115lb Squat Cleans

13:02

m/39/74"/205# CF start-date 2/10/11

Comment #164 - Posted by: Daniel Murdock at January 20, 2012 4:55 AM

OK ...
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

16:50

a starting place is a starting place though!

Comment #165 - Posted by: Adda 30/F/160/5'9" at January 20, 2012 5:17 AM

8:32
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.

Comment #166 - Posted by: MajorDad m/52/6'3"/165 at January 20, 2012 5:27 AM

9:40 rx'd

Comment #167 - Posted by: Dylan Fyfe 37/m/6"/170 at January 20, 2012 5:39 AM

5:15 w/ 95# squat cleans

Comment #168 - Posted by: Edwards M/15/5'11/169 at January 20, 2012 5:45 AM

M/24/1.75m/58kg

23:13 mins

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! =)

Comment #169 - Posted by: HugoLopez at January 20, 2012 5:53 AM

M/41/5'9"/209

13:04

100 lbs squat cleans

Jumping assisted ring dips. Had no idea how hard those would be unassisted.

Comment #170 - Posted by: Ape teach at January 20, 2012 6:02 AM

only got 21 and 15 in. first time realizing it's squat cleans and not power cleans. What a differance.

11:41

Comment #171 - Posted by: Bells at January 20, 2012 6:45 AM

W/ 115#:
21 squat cleans
30 bar dips
15 sc
25 bd
9 sc
20 bd

19:03

Comment #172 - Posted by: JFA at January 20, 2012 7:12 AM

the term "squat clean" is redundant.

a clean implies you catch it at the bottom, or ride it down.

Comment #173 - Posted by: bill at January 20, 2012 7:32 AM

11.40 (pr)

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.

22/m/5'11"/171

Comment #174 - Posted by: Logan S at January 20, 2012 7:46 AM

9:33 rx'd

Comment #175 - Posted by: Jeff A. at January 20, 2012 7:47 AM

M/33/5'11"/172

21 squat cleans w 135-95 lbs
21 Ring dips
15 sc w/115 lbs
15 rd
9 sc w/135 lbs
9 rd

Comment #176 - Posted by: Parson at January 20, 2012 7:59 AM

135# Clean
Bar dips instead of ring dips

14:15

Comment #177 - Posted by: James m/29/5'7"/155 at January 20, 2012 8:09 AM

135# Clean
Bar Dips

14:15

Comment #178 - Posted by: James m/29/5'7"/155 at January 20, 2012 8:09 AM

Ref my posted time just above, I did this back in Sept and completed it in 9:40. WTF.

Comment #179 - Posted by: James m/29/5'7"/155 at January 20, 2012 8:11 AM

F/5'6"/114/22
65 lb squat cleans
Unassisted bar dips
12:13

On the plus side I usually have to use the gravitron for dips

Comment #180 - Posted by: Melanie at January 20, 2012 9:06 AM

M/6'2"/225/28
Tucson
135 cleans
No rings so did x2 bar dips(42/30/18)

8:44s
Def need to get some rings!

Comment #181 - Posted by: Dan the Man at January 20, 2012 9:42 AM

13:10
Cleans @ 95#
Way out of shape

Comment #182 - Posted by: RCL at January 20, 2012 10:20 AM

7:59 as Rx'd w/ squat cleans

Comment #183 - Posted by: Jetté 42/M/5'11"/170 at January 20, 2012 10:34 AM

18:15

65 lbs Hang Cleans - first time doing Hang Cleans, need to add more weight but wanted to keep form right.

Comment #184 - Posted by: Alex at January 20, 2012 11:17 AM

M/42/6'3"/260#

As rx'd w/ purple band on ring dips
9:36

Comment #185 - Posted by: Halvy at January 20, 2012 11:18 AM

Day behind, completed fri
95# squat cleans
ring dips

8:50 PR

On the heels of Kevin C and Mas

Laura f/49/5'7/145

Comment #186 - Posted by: power-girl at January 20, 2012 11:53 AM

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.

Comment #187 - Posted by: Mel/38m/5'10"/175 at January 20, 2012 12:54 PM

in filter, 5:48 w/ power cleans

Comment #188 - Posted by: Mel/38m/5'10"/175 at January 20, 2012 12:54 PM

Regular dips, no Rings.

With O2 trainer: 7:17.

Comment #189 - Posted by: LT M/ 28/ 6'1"/ 204 at January 20, 2012 1:55 PM

~15 minutes

Regular dips 42, 30, 18

Comment #190 - Posted by: Jbone1988 at January 20, 2012 4:04 PM

12:13 as rx'd

Comment #191 - Posted by: Eli Saggy at January 20, 2012 4:23 PM

5:18 RX.
34/m/198lbs

Comment #192 - Posted by: Ammon woods at January 20, 2012 5:04 PM

5:18 Rx

Comment #193 - Posted by: Ammon woods at January 20, 2012 5:05 PM

22 mins:
21 cleans x 95 lbs
15 cleans x 110 lbs
9 cleans x 120 lbs
All strict ring dips.
First time doing "Elizabeth"

Comment #194 - Posted by: sf at January 20, 2012 5:10 PM

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.

Comment #195 - Posted by: Brad W m38/5'9"/185 at January 20, 2012 6:19 PM

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.

Comment #196 - Posted by: Apolloswabbie 74 200 47yoa at January 20, 2012 7:02 PM

Jeff @ work
5:57

Comment #197 - Posted by: Jeff & Charity @ CF Snohomish at January 20, 2012 7:41 PM

4:35 Rx. Kipping on the ring dips helped a lot. Legal?

Comment #198 - Posted by: Todd R at January 20, 2012 8:01 PM

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

M/37/6'1" 195

Comment #199 - Posted by: Phil G at January 20, 2012 9:31 PM

11:10, all sets broken, ring dips rather shallow.
Then 15 sets of chest and arms weights.

Comment #200 - Posted by: Alan H. in Kabul at January 20, 2012 10:27 PM

11:22 as RX'ed

Comment #201 - Posted by: NinjaTarzan at January 21, 2012 6:31 AM

11:22 as RX'ed

Comment #202 - Posted by: NinjaTarzan at January 21, 2012 7:47 AM

12:31

Comment #203 - Posted by: Brad r at January 21, 2012 8:21 AM

Previous best 18:50

Tonight 12:10

Not sure if last time I did 2 dips for every one ring dip but I didn't tonight

Comment #204 - Posted by: Cleveland at January 21, 2012 8:24 AM

17:20

Sub regular dips 40-30-20

Comment #205 - Posted by: Andy at January 21, 2012 8:48 AM

44m,6-218
sub partial ring push-up (7-14, 5-10,5-4)
135 clean squats.
14:48

Comment #206 - Posted by: will h. at January 21, 2012 9:55 AM

6:10 as Rx'd

Comment #207 - Posted by: Spelhaug52 - 6'1 195 lbs at January 21, 2012 10:27 AM

EliZabeth (50kg)
10:59

Comment #208 - Posted by: Rebar [m / 50y / 10s9 / 70" ] at January 21, 2012 11:05 AM

f/42/177/5'11"

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.

Comment #209 - Posted by: JuliePlatt at January 21, 2012 1:52 PM

Did this on 1/20/12
@95# New PR of 8:03

Comment #210 - Posted by: rochella f/39/5'9"/162 at January 21, 2012 2:06 PM

14:35 rx

Comment #211 - Posted by: Rob Hole M/45/5'10"/180 at January 21, 2012 3:00 PM

Mega PR

1/21/12 18.43 rxd.
1/28/11: 21.09 with 115#, dips
10.46 with 95#; 10.58 last time!

Comment #212 - Posted by: JonNYC 43/M/175/5'11 at January 21, 2012 6:51 PM

I did Power Cleans and Regular Dips btw

Comment #213 - Posted by: JonNYC 43/M/175/5'11 at January 21, 2012 7:01 PM

M/26/6'0"/198
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.
20:03
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

Comment #214 - Posted by: Samson at January 21, 2012 9:06 PM

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

Rx'd: 5:15

Comment #215 - Posted by: Graig - M/31/5'9"/185 at January 22, 2012 1:36 AM

95 lb cleans
12-9-6 ring dip
8:19

first time doing ring dips, last Elizabeth was 95 lbs and 1:1 bar dips in 11ish so feel good about this time.

m.39.157

Comment #216 - Posted by: brett_from_wylie at January 22, 2012 6:10 AM

CFWU x2, 500M C2, 200M jog

11:58

Comment #217 - Posted by: F15EWSO M/49/180 at January 22, 2012 8:44 AM

As Rx'd (with squat cleans).
11:50
Previous PR (squat cleans) = 11:39
Previous PR (power cleans) = 8:49

Mrs. Miyagi
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.
19:50

Comment #218 - Posted by: Miyagi m/31/170.2# at January 22, 2012 1:07 PM

F/41/5'4"/118
8:45
75lbs
regular dips, not rings.

Comment #219 - Posted by: Heather Szabo at January 22, 2012 2:02 PM

As rx'd:

7:30

Comment #220 - Posted by: dsm19 M / 33 / 6'0 / 210 at January 22, 2012 5:39 PM

25# Squat Clean
tricep press 70#

12:06

need to work on depth of 2nd squat

Comment #221 - Posted by: Bev C at January 23, 2012 5:33 AM

24 min subbed ringdips for x3 pushups

Comment #222 - Posted by: vswe at January 23, 2012 6:34 AM

did this Thursday.
with 95# and 1-1 bar dips

15:55

Comment #223 - Posted by: Callum at January 23, 2012 7:38 AM

51/m/190

As rx'd. 13:46

Comment #224 - Posted by: denob at January 23, 2012 7:51 AM

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.

Comment #225 - Posted by: gs at January 23, 2012 9:16 AM

95# squat cleans
50/30/20 ring dips

~14min...timer got jiggered

Comment #226 - Posted by: squirrel at January 23, 2012 12:45 PM

115 squat cleans

10:27

Comment #227 - Posted by: al deezy at January 23, 2012 1:08 PM

M, 151#, 68", 39yo

Time 12:25

Comment #228 - Posted by: Karl at January 23, 2012 7:30 PM

C-
8:10

Comment #229 - Posted by: Jeff & Charity @ CF Snohomish at January 23, 2012 10:49 PM

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.

Comment #230 - Posted by: tgremillion M/30/6'1/185 at January 24, 2012 5:51 AM

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.

Comment #231 - Posted by: anton at January 24, 2012 7:09 AM

18:28

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

M/34/5'9"/220

Comment #232 - Posted by: Bill Hunter at January 24, 2012 7:18 AM

13.13

Dips were terrible. Squat cleans getting better. Bottom position improving.

Comment #233 - Posted by: Scratchy at January 24, 2012 8:19 AM

111# pwr cleans
deep bar dips
21-15-9
9:15

Comment #234 - Posted by: Brian R 49/6'2/189 at January 24, 2012 9:46 AM

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

Comment #235 - Posted by: Ajax at January 24, 2012 3:28 PM

I tied the Pro
5:36 as rxd

Comment #236 - Posted by: Chewuchjeff m38/5'9"/185 at January 24, 2012 6:32 PM

10:33

Comment #237 - Posted by: pilk36 at January 25, 2012 8:17 AM

9:45

Comment #238 - Posted by: nsb at January 25, 2012 8:54 AM

115# cleans, regular dips

9:00

Comment #239 - Posted by: Abhi at January 25, 2012 11:25 AM

14:09 rx

Comment #240 - Posted by: gb 44/m/71"/185# at January 25, 2012 4:55 PM

M/40/190

As Rx 18:01. PR

Comment #241 - Posted by: Scott Andresen at January 25, 2012 11:01 PM

m/40/190/5-10
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.
Dips straight.

Comment #242 - Posted by: Matt A at January 26, 2012 5:07 AM

as rx'd 10:37

Comment #243 - Posted by: Brian M/30/5'9"/179 at January 26, 2012 9:00 AM

12-9-6 135lb squat snatch 21-15-9 dips
8:57

Comment #244 - Posted by: ecp2 at January 26, 2012 3:11 PM

2:1 bar dips

15:16...

Comment #245 - Posted by: MikeyPaul - M/30/5'8"/170 at January 26, 2012 6:04 PM

10:31
135lb squat clean
bar dips (no rings)

Comment #246 - Posted by: josiah at January 27, 2012 8:17 AM

M/42/5'8"/172

HA! Whoops....did 135lb Deadlifts instead of cleans...

Nowhere near as Rxd: 3:40

Comment #247 - Posted by: Jon Craig at January 27, 2012 2:54 PM

34/M/190

115# power cleans - 7:21

Comment #248 - Posted by: john g at January 27, 2012 3:22 PM

12:09

Comment #249 - Posted by: therozfather at January 27, 2012 3:32 PM

9:12.....regular dips

Comment #250 - Posted by: Pacers at January 28, 2012 4:38 AM

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
11:57 4/17/08
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
12:13 6/13/07
12:08 4/10/07
12:54 1/26/07
14:13 10/18/06
16:12 w/ power cleans & 2:1 dips 8/11/06
17:23 3/11/06
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.

Comment #251 - Posted by: kevin o at January 28, 2012 12:28 PM

12, 9, 6
12:59

Comment #252 - Posted by: Crossfit Chris at January 28, 2012 5:17 PM

8:40 non-squat cleans....

Comment #253 - Posted by: bill/m/53/220/6' at January 30, 2012 12:35 PM

11:36, but subbed 95lb clean

Comment #254 - Posted by: Saam at January 30, 2012 4:51 PM

14:49

Comment #255 - Posted by: simswhilljr at January 30, 2012 5:25 PM

6:21
Substituted normal dips for ring dips (no rings)

Comment #256 - Posted by: Daniel at January 31, 2012 10:56 AM

As Rx'd: 5:55

Comment #257 - Posted by: Dennis M/28/6'0/185 at February 1, 2012 3:30 AM

2/1
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.

Comment #258 - Posted by: Mike Scott M/45/5'10"/198 at February 2, 2012 10:21 AM

01/30/2012

Sub'd Power Cleans:

8:40

Comment #259 - Posted by: tommykrackcorn at February 2, 2012 3:07 PM

13:05
As Rx'd with Squat Cleans

Comment #260 - Posted by: fathertyme 33/m/6'/170# at February 3, 2012 4:52 AM


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

Comment #261 - Posted by: TZ at February 3, 2012 2:01 PM

CFWU-3. Fr home. KB snatches instead of pushups 2nd. Superman. Burgener. Run 400m on TM.
12:41
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
1/15/11: 12:05
6/13/10:12:02-PR by over 2 min!
11/18: 14:53
10/12: 14:18
9/2: 15:04

Comment #262 - Posted by: jrm at February 3, 2012 7:42 PM

squat cleans

13 49

Comment #263 - Posted by: PaulDiane at February 6, 2012 12:14 PM

11-10-9-8-7 reps of:
Clean 135 pounds
2 Dips

6:07

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.

M/27/5'11''/195

Comment #264 - Posted by: Kent at February 7, 2012 11:12 AM

Squat Cleans 13:19(PR)

Comment #265 - Posted by: Jeff Gebbie at February 7, 2012 5:22 PM

3:28 (pr) (powerclean)

Comment #266 - Posted by: Kevin: M/190/6'/40 at February 8, 2012 1:16 PM

19:40 as rx

Comment #267 - Posted by: SF at February 13, 2012 5:18 PM

M47
13:49 @ 95#

Comment #268 - Posted by: Scott R at February 23, 2012 6:21 PM

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

Comment #269 - Posted by: zenoperegrinus at March 1, 2012 8:39 AM

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.

Comment #270 - Posted by: eric G at March 19, 2012 8:17 PM

3:30

Comment #271 - Posted by: Philip Butler at July 16, 2012 2:18 PM

M/37/5'11"/190lbs

As rx'd 8:32

Comment #272 - Posted by: Casey Ray at July 17, 2012 5:10 PM

CFWUx2 (light dips)
Burgener
13:41 (-2:04)
No collars, just clamps.

Comment #273 - Posted by: Doug at July 17, 2012 7:06 PM

so we did this the other day but three rnds of 21-15-9, I think someone angered our instructor :)

Comment #274 - Posted by: matos at July 27, 2012 12:32 PM

5:05 as rx'd

Comment #275 - Posted by: chris at May 4, 2013 9:58 AM

6:53 as rx'd 9:34 last

Comment #276 - Posted by: Bells at May 5, 2013 5:32 PM

10:51
L sit bar dips - no rings available

Comment #277 - Posted by: Matthew m/32/6'2"/175 at May 6, 2013 9:31 AM
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