July 16, 2012
21-15-9 reps of:
Clean 135 pounds
Post time to comments.
Compare to 120119.
2012 Reebok CrossFit Games Winners.
"Simple Nutrition: Part 3" with E.C. Synkowski by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]
WOD Demo at The CrossFit Experience - video [wmv] [mov] [HD mov]
Women's "Elizabeth" Event at the 2012 Reebok CrossFit Games - video [wmv] [mov] [HD mov]
Posted by Pukie at July 16, 2012 5:00 PM
Looking forward to this WOD after watching the games!
The next 3 days will be Elizabeth; Isabel, and Fran.
Just like the games ending
Why did they use power cleans in the games for this wod?
Annie seems so down to earth and like the girl next door. Glad to see her win.
I understand with no rings you are supposed to sub with 3 reg parallel dips for every one ring dip. 63-45-27 dips seems like a lot no?
Epic double repeat, wow! Congrats Rich and Annie!!
Congrats to rich and Annie!!! Sad to see Spealler go. Will always be a legend in my book
I thought "Elizabeth" was Squat Cleans??
Why did they do Power Cleans in the Games Final?
I think Hillary and I are going to have a problem. I appear to have contracted a Fromance.
Jim #6 when subbing movements take a step back and think about the time domain of the workout which will tell you the purpose. Is it supposed to be a long slow effort 15-30+ mins, a moderate 7-15min effort or a sprint just a few minutes. Then look at what you have available and your ability level and rework the reps to fit. If you are rather fit and can hit average a rep per second on the dips I would say 63-45-27 dips would be appropriate. If this is gonna drag you into the 15-30+ minute domain maybe do 42-90-27 even then though if you have been hitting alot of short and moderate length wods lately it wouldn't hurt to drag this out for the sake of variance.
Regular dips, rx'd reps.
Thank you for an incredible Games season CrossFit, I was proud to do my part at regionals and I'll be sure to try and do more for next year. Epic.
Congratulations to all CrossFit Athletes.
Do they have to be squat cleans?
Pr by 5+ minutes!
Trying out no breakfast before am workout to see if food is bogging me down. So far, so good
Still a newbie at CF. Did 20kg cleans & subbed the dips with 20kg cable triceps pushdowns.
Still took me 20:58
I get quite discouraged & feel like giving up at times when I see everyone else's times & I struggle to do the WOD's with heaps less than the prescribed weight.
135lbs = 61kg That's only 9kg less than my bodyweight!!! There's no way I could lift that in a clean. I can only just deadlift that much.
#19 Tony do not get discouraged by others times. If it's eating at you this much do not read the times, focus on your effort and just watch your times improve. I just started Crossfit in January and i have put over 100# on my deadlift, and clean, and 75# on my snatch 1rm. Improvement will come focus on your fitness, not the 1%.
6:01 135 Power Clean, Ring Dips
Cleans - 30kg
That was hell !
9:18 as Rx'd (PR is 6:47)
#4,#9, #16, Hey guys, I am no expert, but I looked up this wod in the FAQ section, and it is discribed as 'cleans'. It is my understanding that if squat cleans are not rx'd you may do them as you wish, power, or squat.
Do power or squat whichever you prefer, just be sure that when you note it in your log you specify the type of clean you completed.
12:18 Rxd.... Great weekend.... Congrats to ALL who competed!!
135# Squat Cleans
Need to work more on squat cleans. I prob could have done sub 10 doing regular, but why show off your strengths when you can improve your weaknesses... :)
no rings, so bar dips
Im still wondering why they did power cleans in the Games and not squat cleans? Every time I've done this workout, it's squat cleans and they even did squat cleans in the CF Experience demo. I guess they didn't want the athletes to be completely crushed by the time Fran came around. It was a long weekend of workouts!
4:01 as RX'd. And i did power cleans as they did at the games. The workout is stated as cleans, not squat cleans or hang cleans so if its good enough for Rich Froning its good enough for me.
135 power cleans
@19 Hang in there Tony! Stay focused on getting comfortable with the technique and weight of each exercise and then start working on the time element.
Just started my 2nd week of Crossfit.
Today in 12:24 I did the WOD, 95lb cleans and regular dips (same reps).
Focusing on technique. Wish we had an affiliate group out where I live bUt the videos are very helpful.
I'm 36, weight 178 lbs and 5'11.5" - I have a ways to go but I'm in good carol shape as I just finishe insanity a few weeks ago but it doesn't work your back much so I'm weak in that area.
135# power cleans
5:53 as rx'd
@19 Don't fret Tony! 3 months in and my times still suck, my weight sucks (in comparison to others on the blog) but I've till noticed more of a change in physique doing crossfit than any other workout. Just trust in the WODs and believe in yourself
power cleans 130lbs, regular dips, no rings. Approx 15-20 min. not sure.
12:20 Rx squat cleans
(new PR by 2 minutes)
retired army 1SG
34kg/75lbs power cleans
Dips on two chair backs :-)
about 6 minutes
Keep up the good work tony! A scaled wod is still way better than a traditional work out in my opinion. I used a pvc pipe for overhead squats for longer than I care to admit. Point being, learn the technique and lift safe, then you can start adding more weight. Anyways, glad to see new people here all the time, stick with it!
Elizabeth... c u next tuesday...
month 2 of crossfit: many dry heave days. This was the first real puke I had after a workout.
Bar Dips substituted for Ring Dips
Tony- I'm a 42 ye old male & have been doing this 3x week for 6 months. I'm now.doing WODs at the Rx for women - about 2/3 of men's weight. I can do a couple ring dips, but for this WOD would use a band to scale the workout. I'm probably stronger & more fit than I've ever been; on Saturday I did the Minneapolis triathlon for the 3rd time - with crossfit (and crossfit endurance) I set a new PR - sub 3 hrs. This stuff works. Keep it up.
8:35 Rx'd (power cleans) Good times!
16:25 as rxd pretty humbling after watching the games competitiors
full cleans (squat) Ring Dips 11:07 Rx
At 32, I consider myself to be in pretty decent shape. I have been recently watching Crossfit on TV and have gone to a few classes at a Crossfit gym near my house. Today I tried the WOD for the first time and it kicked my ass! To be honest, I could only do 7-7-7-7 for each with regular dips. Damn! Apparently I am not in as good of shape as I thought. Can't wait to keep it going though!
11 days of travel hell for 15 days of leave from The Stan!
Back at dojo, FOB Salerno. Good to see the crew!!
21/15/09 power Cleans, ring dips
@19, tony - man good on you for starting crossfit! I've been doing it for three months now, and although there's no way I can rx some of the WODs because I simply can't lift that much, it still feels awesome to try and push myself with what I know I can do (or scale) and knowing I've got the support of the crossfit community. keep pushing, you got this!!
Cleans - 85#
Ring Dips - used 2 in band
Sub 95 lbs power clean
Ring dips rx'd
age group averages from logsitall
median all: 11:00
median women: 12:41
full stats logsitall.com/ranking
straight from the FAQ. im sure they did power clean in the games with consderation to the amount of rest they got
2.15. What's the difference among the clean (and snatch) types?
Squat clean aka Full Clean aka Clean = start from the floor, catch in a full squat.
Hang clean = start from the hang position (above or below the knees), catch in the full squat position.
Power clean = start from the floor, catch in a quarter or half squat position aka the power position.
Hang power clean = start from the hang position above or below the knees, catch in the quarter or half squat.
"Hang" describes where you start.
"Power" describes where you catch.
Tip o' the hat to Keith Wittenstein
@19, Tony - first of all cracking name. Secondly - I have been doing x fit for 6 months now and I am still not able to do what the WOD suggests. I attepted Linda last Monday as described. I ended up having to drop the weight dramatically after 2 sets and still did not make it to 3 reps as I nearly passed out. To add to that I could not train for 3 days due to my back killing me. So hang in there and do what is within your range.
Cleans 110 lbs
Dips (no rings)
Didn't do ring dips went with regular dips. Just started crossfit this month and have to say its the best workout I've gotten since leaving the service. Everyone keep pushing and working towards those PRs
Adding to an earlier (yesterday?) comment about the unfortunate 'turning sevens into tens' crossfit ads that ran during game coverage.
It was especially disturbing when featured along side the promo for the anorexia documentary....
Overall yuck factor: 11 (out of 10)
Rx'd. Squat cleans.
My first go at Elizabeth and almost had a visit from Pukie!
105# power cleans
ring dips using 1/2" band
Rx'd. Squat cleans.
First day back in gym. First day of CrossFit. Elizabeth, rx'd weight, rx'd reps. Full cleans. No rings. Subbed parallel bar dips. 15 min. Eager to improve. Eager for tomorrow.
Just coming back to mainsite after following Crossfit Football for the last eight months. Looking for some more met con stuff. This one was a nice "welcome back". As rx'd, 15:14. Power Cleans are my weakest movement.
Used #95lbs, did everything as recommended. Time was 9:01. At which point I almost died. LOVE THIS.
Congrats to all the winners but especially to the Masters in the bottom picture. I hope to still be kicking like they are it as I advance in years.
Going to go ahead and admit only 35 # on the squat cleans.
Dips on dip bar and really weak- bad form.
First time trying out this WOD
14 min first day of residency
7:02 As rx'd
FOB JOYCE AFGHANISTAN
12:37 as rxd. PB by approximately 5 minutes.
male, 39 yo, 151#, 68"
used 95# clean and regular bar dips
95# power cleans
Bar dips (3x21, 3x15, 3x9)
@19 tony - don't worry about others, real competition is you yesterday and your mind right now. Just work on your technique and build later - at least that's where I am...
m/44 (as of today)/180/5'11
95# squat cleans
ring dips (frig I'm weak)
trying to figure out how "the position" e.g. tight neutral rib cage and externally rotated shoulders fit into this move...
Rx'd with regular dips.
70# squat cleans
reg dips @ rx'd reps
@19 - I'm in the same boat you are. I ignore the other posts and simply use the posts as a record keeper for later comparison. Keep it up.
100# Dumbbell Cleans
No barbell and highest dumbbells are 50#. Squatted most of them.
male, 41, 72", 187# cleans at 95#, ring dips 2 45o for the 2nd & 3rd: 13:49
Do u guys mix other stuff in before and after wod? If so what? I stretched and did the wod in 15 min an was done. Didnt seem long enought.
HPC with 25lb dbs
8:54 as Rx'd. PR by a significant margin. Nice.
You guys are great and have some really good input. I've been checking out the site for a while, got my Level 1 a few months back and now have an affiliate in Billerica Mass. We've had some great advice from the board, and I know I have personally gotten a lot from it. Thanks, and hopefully we can be a resource on here for others.
Today was a great workout. We started with a max on snatches. My members who couldnt ring dip, we had them do either dips on a bench or pushups. Scaled the cleans accordingly and pointed out technical flaws. Our goal since starting the WODS has been to get everyone to a RX workout. So far we have about 2 out of 12 members that can hit them. They love the stuff. Thanks again to Crossfit and the Community.
CFWU x 3
Subbed Bar Dips for Ring Dips (no rings). Reps/rounds as RX'd.
Carole's 54th birthday today. As has become a tradition for her, she did "filthy fifty", but with 54 reps of each exercise this year.
Last year, with 53 each, she had 35:37.
Like a fine wine..........
2 years ago I started my Crossfit journey. "Elizabeth" was one of the first WODs I did, although I scaled it to 65 lbs. and it took me 12:26 to do, I completed it. Today I did "Elizabeth" as Rx'd in 8:16 for a new PR!!! What a wonderful journey it has been and will continue to be. Congratulations to all of the participants of the 2012 Crossfit Games, you ALL are amazing! I'll be there next year for sure!
CF Warm Up x 3
power cleans 60kg
Way to go Carole
Made up 7-2-12
60 sit ups ab mat
50 kb swings
40 pull ups blue band assist
30 hspu feet on rack
If your strong enough to catch the weight why squat and waste energy? That is what I read on here. And for the kid who gets discouraged, I sub and scale almost every work out on here and have seen huge results. The day I thought I was a big boy and didn't sub I tweaked both my shoulders and still suffer from slight pain in them. So I slowed down to speed up later. Crossfit can be snap city of you try and go to fast. If your not competing you want to go for technique 100% of the time for a Long time. Most of the time we don't care about the guys we beat, we only look at the times faster then us so don't worry. I'm not looking at your score unless u beat me lol that's a good thing I think.
Had to drop the clean weight to 115lbs. Is it alright to make adjusments like that since 135 is roughly my 5 rep limit? Still did the ring dips though.
About 10 min
scaled down to 115
115 cleans 10:52. Really shows my weakness in cleans.
Power Cleans for my cleans
This was after a 2.5 mile run with pushups and situps to failure after each .75 mile for PT. Would have liked to see what time could have been without.
10:09 squat cleans
(before 11:25, 9:54 PR, 13:50, 13:02)
65# Hang Cleans
42-30-15 dips on bar
Bad form wrist trouble delayed me at start of workout
As Rx'ed, w/ squat cleans: 8:05
Pr'ed by 5min since January!
dips not on rings,
14:40 rx'd - bad time for me
Power cleans & regular dips.
95lb scale. On pace to beat time, ran into old fnd. PAC. Matts bday.
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
Jason @#92 -
Modifying is always allowed in Crossfit. If you can't lift it as Rx'd, lower the weight or lower the reps. I like to lower the weight because I like the high reps days. Just try and push yourself to get better.
@ #81 Justin: I do the CFWU x 3 as RX'd befor most WODs; that adds about 10 minutes and is an excellent was to prepare for the rigors of the WOD. If its a short WOD, such as today, I'll do some other activity. Today after the WOD I did 10 minutes of stationary rowing and ran 2 miles. Today was Day 77 on CrossFit for me. Enjoying the challenge.
Squat cleans 95 lbs
instead of ring dips I used regular dips. two regular dips for one ring dip, so 42-30-18 on the dips.
Thanks to all those who replied to my comment #19. Your encouragement is really appreciated. I was rather surprised how many people left words of encouragement. What a great sense of community you have here. Thanks heaps guys. I set up my rings that I got on Ebay last night. Dips on them proved to be near impossible. Something to work on now & looking forward to accomplishing my 1st muscle up one day.
115lb power cleans
Travel WOD (Murph)
1 mile run
100 pull ups
200 push ups
11:13 rx with squat cleans
135 power clean
power cleans 135#
15:01. Had to break up the first set about 4 times. Form actually improved on the 15 set. :)
damn im out of shape...power cleans caught in squat and ring dips 26:00
Does anyone know the who manufactures the weight lifting belt the male athletes used during the clean ladder?
Great games! Need more videos for those of us that couldnt watch love. Wish list.
Worked on thrusters yesterday. 3x10 with 3 minute rest between sets with 135. So kind of toast today but made it through the WOD.
4:48 RX'd followed by Isabel 3:29 Rx'd
How important is unbroken? I noticed that if I rest before I get to total failure my rest cycle is shorter and overall time is significantly less.
Power cleans this time.
9:49 (tied PR)
75# w/ squat cleans
8:43 w/ 115lb squat clean
Thats harder than what it looks, took me 9:02 with rxd weight.
105# squat cleans
25# weighted dips (no rings)
felt weak today
Palo Alto, Ca
Rx'd - 5:57 (power clean)
Bar dips, rx reps.
90# squat clean
Bench dips(no rings, no bars)
Power Cleans / Bar Dips
13:28 as rx'd vs
11:41 95lb squat cleans & ring dips 1/19/12
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.
6:46 AS Rx"d
Did the trifecta in games fashion. Not quite to their standards but all rx'd
Elizabeth 5:15 (pc)
20 min rest
20 min rest
still pretty happy
5:52 w/ 95# cleans
(Time from about a week ago)
8:58 rx'd (PR)
power cleans from the ground.
last time was 13:18; must've been inspired by Froning and the boys this weekend.
Dan (age 14) 22:28, 95lb cleans
Dom (age 16) 7:24
Jack (age 19) 10:48, 95lb cleans
Joe (age 21) 7:12
All subbed dips on two stools.
TKA >3 months ago
Time for an Active Rest cycle, start back up on Friday
30 minutes stationary bike, then strength and coordination work with my 3 month old knee
My favorite crossfit workout been coin cross fit for about two weeks now and today was my first non scaled workout and completed in 13:40.
scaled down to 100lbs
6:24 with 135lb power cleans PR
10 minute rest then did
Fran RXD 5:07 PR
very intense session.
15 9 3
7:48, power liz. Pr is 6:50. About 95 with 50% humidity. Done after 1 hr lawn work
4:34 as rx'd
7:05 as rx'd
11:40 (squat clean)
100613 - 13:49 rx'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)
Felt great after a looooonnnnnnnggggggg weekend
Just started Crossfit, loving the workouts...
16:45 for today, almost puked
95# and did my dips off the porch railing with toes on bench behind me so they didn't touch the ground.
Did 30 closegrip underhand pullups starting with my feet on the floor (no jump-start for momentum) and 17 hanging powercleans to get a 20min workout.
Liz put it on me today
21-15-9 reps of:
Clean 95 pounds
Assisted ring dips
tt = 7:52
As rx'd 9:33. Squat cleans.
cf wu x2
as rx'd 11:42
finisher-30 suspended pushups
30 toes to bar
finisher-30 suspended pushups
30 toes to bar
power cleans and dips 7:57
I thought my body could work a 'Fran' to start with and 'Elizabeth' to end it. I have lost my lats completely [3 weeks off for a tattoo on my lats]. I started the 'Fran' and that was my worst time ever. . . :/ It will come back
Inspired by the games athletes we did Fran, Elizabeth and Isabel, 5 minute break in between each, 95lbs for all three workouts.(in that order)
Times in the above order;
Matt 3:53, 5:24, 3:04
Brock 7:05, 7:27, 4:18
Seb 4:44, 5:52, 4:27
What a great games, huge respect to all competitor's!!!!
17:51 (PR!) 161/174/190 (4th WOD in a row after 7/8 running WOD yesterday)
As rx'd w/ 135# power cleans, which proved to be easier than the full squat cleans I have always done on this WOD previously (with lighter weight!). Really encouraging to hit a PR and regain consistency in my WODs again.
Dex Homer, Vancouver, WA
2nd time using rings. Love them.
Trying to up the training into this next year. Any suggestions for a good way to do so, but still be able to stick to the main site? Or would I need to scrap it and move completely to a different affiliate programming or something?
(95# squat clean)
Parallel dips (didn't know about sub)
did this WOD a few days ago - 10:00 on the money, but used bar dips (no rings...yet)
Was able to achieve power cleans- I always assumed when it says "Clean" only- it means if you are able to power clean it, then do so, other wise, use the squat clean. The WODs are usually specific otherwise.
Need to improve shoulder flexibility & get my elbows up higher.
No rings, so had to do 63/45/27 dips on slightly-inclined parallel bars.
used dip bars
7:01, Did 135# cleans and 225# triceps pull-down. The gym was busy and I had to make due Still 21-15-9 reps
sweet time, dont be jealous.
Previous best 12:10
Only one regular dip no rings...didn't do the 2 for 1 thing did the same for my 12:10 time
haven't done Elizabeth since 18sept2009
"as rx'd, time: 14'09, pr down from 16'36"
yesterday 13'11, squat cleans, but scaled to 115 pounds
21 - 15 - 9:
135 pound power clean
Subbed #115 cleans, 12:50, guess i know what my next volume training day is gonna consist of
Subbed 1:1 bar dips for ring dips (same as 120119)
PR by more than 8 minutes!
My cleaning technique sucks but I'm working on it.
Dips/pressing are my forte'
15:07 as rx'd
Scaled to 95# squat cleans
First time for Elizabeth
jump rope 400 singles - 3:00
CF WU, back extensions, no dips
WOD for 7/16/12
21-15-9 reps of:
Clean 135 pounds - subbed 105lbs
-all broken: 11-5-5, 8-5-2, 6-3
Ring dips - subbed 2 for 1 regular dips (42, 30, 18)
-all broken: 17-15-5-5, 11-7-5-4-3, 9-5-4
13:04 - last time only did 95lbs and 1 for 1 dips
did these as rx'd with power cleans like the games
Just started crossfit today after watching a portion of the games this weekend.
Used 95lbs for the cleans
No rings: regulare dips 3 for 1.
I have a long way to go.
21 Clean 105 pounds
42 Bar dips
15 Clean 105 pounds
30 Bar dips
9 Clean 105 pounds
18 Bar dips
M/ 38/ 134 lbs/ 5'-6"
As Rx: 5:52
(compared to 13:30 last time - my 1st time doing it)
I didn't overly warm up, and should have done more cleans and wrapped my thumbs.. they get super sore and could tear, so always tape the thumbs a little when cleaning and snatching.
I basically did it in 6-7 reps at a time with about 5-7 seconds rest inbetween. The dips were not too hard. I split them up to just keep on going and not burn out. I would do 10-13 or so and take a few seconds and then jump on and do the rest.
The two stations were about 75' away but no big deal.
did more cleans with 135 lbs - 1 set of 3 of hang power cleans, then a couple hang power cleans and a squat clean, then 145 lbs x 3 squat clean, then 155 lbs x 3 squat cleans, then 165 lbs x 3 squat cleans... really focusing on fast elbows and high hip extensions.
I did some work on the rings as well.. the fun move where you single are pullup and rotate up from lying down below the rings. Good rotational work.
only did regular dips had no access to rings. Need to pony up and just join a CF gym instead of using a normal gym so i can see what my times will be RX'ing every workout
Did cleans with 115.
No access to rings...did dips. (Should have done 3:1, butsaid 1:1).
11 minutes, followed by 18 minutes on elliptical.
1st WOD EVER!
95lb cleans & tricep dips - 11:10
Last time without running was 7:00
7.16 workouts = '21-15-9 day'
6am in yard: 21-15-9 pushup, sit up = 2:23
7pm @ Y: 21-15-9 row calories, 50# KBS, gravitron dips = 6:50
Get on dip bar and breathe there. And wear 20# vest while doing 6:35-6:40 next time
10:31 (PB by ~5min)
Elizabeth in (11:51) followed by a mile sprint(jog)! Whoo!
Elizabeth in (11:51) followed by a mile sprint(jog)! Whoo!
As rx'd 14:32
I have a hard time with keeping my elbows up on lighter weight cleans.i really need to get some weightlifting shoes,I'm using the reebok realflex ,and they are very unstable.
As rx'd 8:32
25 / M / 5'9" / 140lbs
I was going to try ring dips tonight, but I had to hurry and couldn't afford the extra time they would have taken.
2012-07-15: 12rnds - 400m run/1mu+5dips. 35mins.
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.
cleans @ 115, dips as rx'd - 10:12
15:35 incomplete on cleans 110Degees in garage pukie was there.
ring dip neg. on box
2:53. 135 cleans and dips
Rory: 6:32min rX
Dennis "makesthebarmoan": 9:14 rX
10:37. 63 kg or 138 lbs. aud gym
Did the weight and dips on chairs.
Kicked my butt.
Murph (1 mile, 100 Pulls, 200 Push, 300 Squat, 1 mile)
Full squat cleans at scaled weight of 73lbs and band assisted ring dips with thin blue band.
95#; band-assist ring dips
powercleans, and bar dips
14 Minutes, 115lb clean, ring dips.
Immediately after Fran.
22:43 RX'd. Had a ring malfunction and some stomach problems today :(
CFWU-2. Superman. Row 500m.
12:05 Sq cleans. Dropped weight after each rep for all except 1/2 of 1st round. Then just tried to get back to bar quickly. Seemed to help. Dips not bad. More broken than in past but tried to shorten breaks. Did some kipping on dips. Made effort to not burn myself out, but get back to rings quickly.
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!
11:41......44 lb kettlebell clean, modified dips
110 lb clean; captains chair dips
The Team had a GREAT day today:
Coming off a week away on travel for all players, folks would either be
rested or fat/out of shape for this difficult WOD.
LTC made a great improvement today. It was "Coachable Dave" that showed up
and the improvements were impressive.
First- worked on hitting the sqt cln in one motion vice power clean then
Second- paced himself through out so the wheels did not come off at the end.
Broke sqt clns into reps of 3 and 4, hit the sqt with fast elbows in great
position. First time LTC has even done that on a regular basis, very
The dips were tough, but once again, moved through them one pace.
All in all a huge PR from 17.11 down to 12.53 = 4.18 change WOW! That is a
25% improvement and this was not conquering double unders, this was simply
moving more weight more efficiently and faster, great job.
Chey came out swinging. Used 115, a big upgrade from 95 lbs last time, and
did all the rings dips, another big upgrade from normal dips. Granted the
hanging part of the movement was not a good thing, but the fast elbows and
low catch position were great when he hit that part. With a time of 19:17
that was a big struggle the whole way, but he kept moving. Well done.
CDR had a game plan. Followed similar game plan as last time trying to hits
splits at 3.30 - 3.30 - 2.30 = 9.30 for a PR, if it worked.
Sqt cleans 8-5-4-4 (little bigger chunks of 4 not 3). Dips were 15-6.
SC-4-4-4-3, dips 15. SC 3-3-3 Dips 9.
Rounds splits were: 2.50 - 3.20 - 2.08 = 8.18 new PR, last time 9.40 the
time before, 10.07. That works out to be 15% improvement in one event,
which is darn tough to get without a big technique improvement (finally
figuring out double-unders for example) and with several data points having
done this WOD before. This one has to go under the, "Had a great day!"
category, which seem to occur less and less often with age, but sure feels
great when it does.
All in all this has to go down as a GREAT day!
Well done team
135 Hang Cleans
Subbed 95 lb cleans: 7:26
As Rx 6:08
sub with normal dips
I hate to be a stickler, but Elizabeth as explained in the videos of WOD demos on CrossFit.com is
21-15-9 Cleans 135
21-15-9 Ring Dips
And I quote the video of the wod performed at CFHQ "The full squat clean is prescribed because it is a generally better movement than the Power Clean."
A clean by itself implies a Squat clean, or a full clean. What they did in the games IMHO is a scaled version of Elizabeth utilizing the "power Clean".
I wish the powers that be would clarify this...
Dang ring dips
Done before "Isabel" and "Fran"
Scaled to 95#/strict 6:00 time limit
6:00, 1 dip into round of 9
Was a fun workout but my triceps was weak on the rings did 5 reps at most in a row then just 3's and 2's. Power Cleans was no problem at all think I push it pretty good.
135# Power Clean
5.15, power cleans, w 95#, same times as I usually get w 135 power cleans, IOW it's all about the ring dips
first timer on Elizabeth. Must say i like her better than some other ladies like Helen and Kelly ;)
followed by Annie; 7.32
bar dips for ring dips
7/24/12 36.51. Rxd for real.
1/21/12 18.43. Power cleans
1/28/11: 21.09 with 115#, dips. Power cleans?
10.46 with 95#; 10.58 last time!
latest, rxd was squat cleans
No full squats on the cleans which made it faster than ever. Last times I did full squat cleans. Ring dips all un broken.
21-15-9 reps of:
Ring dips (Sub: used a box and elevated my feet)
As rx'ed (squat cleans)
Last time 14:36. Next time's going to be rough. A little awkward doing this inside one of the stupid frame racks at WSC but it made for quick transitions to dips (swung the rings over the sides to get them out of the way during the cleans).
pb&j sandwich i had for lunch was creeping
9:34 as Rx'd
9:34 as Rx'd
16:46 @ 115#
Last time: 19:40 as rx
cleans - 95#
Cleans (135 lbs.) 21,15,9
Full squat cleans
11:57 31.10.12 as rx'd (63k with 2.5k collars)
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 found it weird that in the 2012 Games, they did power cleans, but the prescribed workout has always been full cleans.
Did the WOD with full cleans. 8:27 RX'd (~1:25-ish PR) :DD
CFWUx2 (light dips)
No collars, just clamps.