July 7, 2013

Sunday 130707

"Elizabeth"

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

Post time to comments.

Compare to 130504.

NationalMall_Hope2013_Christmas_th.jpg

Enlarge image

Christmas Abbott, Hope For Cures.


Hope For Cures in the Nation's Capital - [video]

Posted by Pukie at July 7, 2013 5:00 PM
Comments

WM/43/175....I did this WOD on Thursday....8:44....I also did it in January...11:59....I LOVE CROSSFIT!!!!

Comment #1 - Posted by: ChrisF. at July 6, 2013 5:40 PM

WM/43/175....I did this WOD on Thursday...8:44...down from 11:59 in January...I LOVE CROSSFIT!!

Comment #2 - Posted by: Chris F. at July 6, 2013 5:42 PM

Is 135 the female weight too? I wanted to do this one next!

Comment #3 - Posted by: KC at July 6, 2013 5:55 PM

KC, looks like you could scale to 95# for the Cleans, but I've also found that it is 95# Squat Cleans instead....Hell, as long as you attempt it and get it done you're a winner!!!! LOL...Good Luck!!!

Comment #4 - Posted by: Chris F. at July 6, 2013 6:11 PM

KC at the CrossFit Games the women did 95lbs with no squat cleans... Can't wait to do this last time i did this in 4:27 Rx.

Comment #5 - Posted by: Ty at July 6, 2013 6:32 PM

What is rx for Elizabeth...power or squat cleans?

Yesterday I did 105# w/ squat cleans, 11:25. The heat was brutal and really sapped me.

last done 4 May, 125# and powercleans, 8:43

I'll tackle Hope tomorrow and get back on track.

Comment #6 - Posted by: Jim R. M/50/5'8"/160 at July 6, 2013 6:50 PM

squat cleans is RX for Elizabeth - but 'power elizabeth' is a good workout too...

Comment #7 - Posted by: Mel/40m/5'10"/180 at July 6, 2013 6:53 PM

How about a WOD for the 19 Granite Mountain Hotshots killed in Az on Sunday?

Comment #8 - Posted by: CT at July 6, 2013 7:35 PM

@KC, here's the scaled version of today's Main Site WODs: http://www.crossfitbrandx.com/index.php/forums/viewthread/17957/

Comment #9 - Posted by: Glorybelle (F/44/5'5/134) at July 6, 2013 11:19 PM

M/37/178/82kg

sono 5 giorni che mi alleno di mattina e di sera...ieri mattina hope ieri sera partita a tennis...
oggi sono molto stanco forse Elizabeth la incontrerò domani...

are 5 days that I train in the morning and in the evening ... hope yesterday morning yesterday evening game of tennis ...
Today I am very tired maybe Elizabeth meet her tomorrow ...

Comment #10 - Posted by: cristian at July 7, 2013 3:34 AM

7:52. (Dip station b/c no rings in gym)

Comment #11 - Posted by: Tim at July 7, 2013 4:46 AM

F/51/5'6/123
8:09 @ 65#
Ring dips
Last time 9:16

Comment #12 - Posted by: D.S. at July 7, 2013 5:19 AM

12:46

Comment #13 - Posted by: BW at July 7, 2013 6:11 AM

M/30/5'11"/196
20:34 rX

New-ish to crossfit, <6 mos
Squat clean all of 21 and half of 15, power clean the rest
First attempt at it. Seems like not too good a time but I am my only opponent right! Now I have a bench mark for next time.

Comment #14 - Posted by: Kdoelitsch at July 7, 2013 6:12 AM

8:46
Dip station, no rings

Comment #15 - Posted by: Oldarctichuskie at July 7, 2013 6:31 AM

RX 3:44

Comment #16 - Posted by: Greg at July 7, 2013 6:39 AM

8:05
bar dips

Comment #17 - Posted by: Mike Vinson/M/45/5'8/212 at July 7, 2013 6:41 AM

Elizabeth
Rx
M/39/6'0/175
9:42
Did this exactly one year ago. This time 20 lbs heavier and 3:30 faster! Hard work showing results

Comment #18 - Posted by: Jason at July 7, 2013 6:47 AM

21-15-9 reps of:
Clean 135 pounds
Subbed 3 x parallel dips for ring dips (63, 45, 27)
For time - 15:40

Comment #19 - Posted by: Slayer 32/M/6'1/240 at July 7, 2013 6:51 AM

7:41 as Rx'd (PR is 6:47)

Comment #20 - Posted by: Tyler Scott at July 7, 2013 7:00 AM

07:29
Bar Dips, 115# Cleans

Comment #21 - Posted by: SGA at July 7, 2013 7:00 AM

@15 / Greg: you are a cyborg.

Comment #22 - Posted by: Chris Luka at July 7, 2013 7:08 AM

Why is there never any swimming wods. Just because it is a key skill in life plus it's not easy for a lot of people that I know who do crossfit.

Comment #23 - Posted by: Andy at July 7, 2013 7:14 AM

Sunday musings...

1) Math. From a buddy's post yesterday: "It all adds up." Think about it. One guys response: "Can't wait for August 5th."

2) Nickname. Doug Gwosdz should be the favorite retired major leaguer of every ophthalmologist and optometrist. Why?

His nickname was "Eye Chart".

3) Recovery. The CrossFit community is awash in comments and stories of folks who are over-worked. Rashes of niddling little injuries pile one upon another until the recipe brews up not a finely tuned soufflé but rather something more like the cheesy crust rimming the pan that contains the remnants of over-baked mac n'cheese.

How can this possibly be? We watch our Games athletes in this run-up season to our Games, parse their programs and compare their 3-a-days to our 3-a-weeks, and yet it is we who fall apart, not them. We marvel at the Princes and Princesses of our kingdom like the wondrous Christmas above, see them parachute into view leaving behind shock and awe, only to find ourselves reading about this or that danger or catastrophe or calamity from an "over-trained" CrossFitter. How come?

It's simple, really, and that's probably why it's so hard. The sensational stories about danger? Meh, nothing more than tabloid folderal, no more common in reality than teenage vampires in bikinis on page 3 of some magazine at CVS. Oh sure, they both exist, but the noise made about their existence is laughably out of proportion to their true numbers.

No, the real reason we as a group struggle with this is that we forget a couple of really fundamental things about CrossFit, the fitness and health program. The WODs here on CrossFit.com are openly described as created to challenge the fittest athletes on earth. Period. Sorry, but that's not you, and that's not me. If we do these as Rx'd and as scheduled the vast majority of us will have a "wheels come off" experience, either a little at a time or in one spectacular crash.

Again, why? Well, because of the other CrossFit fundamental that we all too frequently forget: OUR CrossFit is a training program to allow us to be fitter, healthier, and therefore better at LIFE. Christmas, Jason, Rich, Julie et al are our equivalents of Andy Murray (now playing in the Wimbledon Finals) or Danica Patrick (driving a car and turning left this afternoon): they are paid in part to excel at CrossFit. Each day is carefully planned and includes a healthy dose of rest and recovery.

Ah, there it is. Rest and recovery. Not only that but carefully planned rest and recovery. When's the last time you sat down and talked with your trainer about your schedule? Have you EVER discussed recovery? Whether you work out in a Box or on your own, do you have an injury prevention plan? Think about it. If we are doing Crossfit in order to be better at something...anything...whenever we have some sort of Crossfit malady that decreases our functionality we've achieved the exact opposite of our goals. Maybe we can't go to work. Even worse, maybe we can't go to the Box. CrossFit is FUN and the gym is FUN; not being able to go to the gym stinks.

Here's my bid: pushing ourselves to our limit 3 days on/1 day off is part of who we are, and we should continue to do just that. Go ahead and take a full dose of the CrossFit prescription. Be inspired by Christmas and her peers and occasionally give in to the temptation to do something extraordinary like "CrossFit for Hope" as Rx'd. Or really crazy, like "Eva"!

At the same time follow their example and consciously build recovery into your own CrossFit program. Can't fit 10 hours of sleep into your 24 hour day like Jason? No time or money for a couple of massages and the chiropractor every week? Me either. My day job really messes up my CrossFit, ya know? I can't remember the last time I took a nap. So go hard when you workout, but schedule in breaks. Make them mandatory. Allow those little aches and pains that prove that you are, indeed, working hard to heal before they become an unstoppable cascade of real injury. (Do a search on the Message Board for "Larry Lindenman" and "rest", "scheduled rest", or "de-load"). Accept that you may need to make tiny compromises in order to prevent injuries. For example, if you can't afford to have your hands rip from pull-ups, do whatever it takes to prevent them regardless of the sniping you may encounter here or elsewhere about gloves, wraps, or tape.

There are three fundamental aspects of CrossFit: business, sport, and fitness. The few and fortunate among us who participate at the highest levels of the first two often have the luxury of fewer non-CF priorities and can apply laser-like focus on training, including recovery. You and I, on the other hand, must remember that CrossFit is a tool, the best tool, that we use to make ourselves better. Like all powerful tools it must be accorded respect.

We must plan our recovery lest we recover from our wreck.

I'll see you next week...

Comment #24 - Posted by: bingo at July 7, 2013 7:21 AM

11:09 @ 95# (pr by 2:42 over 130504)

Comment #25 - Posted by: Joe Northside m/34/70"/200 at July 7, 2013 7:23 AM

substituted 135 for 95 lbs. 17:45

Comment #26 - Posted by: mikey at July 7, 2013 7:28 AM

Musings in the filter around 0720...

Comment #27 - Posted by: bingo at July 7, 2013 7:34 AM

Hotel version of Murph

1 mile on treadmill (easier than road)
50 strict pull ups (no room for kip)
200 push ups
300 squats
1 mile on treadmill

42:25

M/52/193lb

Comment #28 - Posted by: Mazz at July 7, 2013 7:36 AM

The US Patent & Trade Office on March 7, 2013 granted GW Pharma a medical patent (US20130059018 A1) covering all plant-based phytocannabinoids for use in the treatment and prevention of basically all forms of human cancer.

8:15

Comment #29 - Posted by: Bobby at July 7, 2013 7:44 AM

11:46. Great Workout. Did not think it would be as tough as it actually was. Performed a thruster ladder before the WOD and I am very pleased with both ends of the workout.

Comment #30 - Posted by: H.Perez at July 7, 2013 8:09 AM

F/30/5'1/130

2nd day of 30 day challenge...I was secretly hoping for a rest day today because I could barely move when I woke up but no such luck :-p

55# cleans and regular dips
Time: 14:24

Lots of hard work ahead of me...

Comment #31 - Posted by: Angelina my Bambina at July 7, 2013 8:15 AM

M/42/5'6''/145lb
Elizabeth
11:15 @ 110lb Clean

Cheers from Portugal!

Comment #32 - Posted by: Nuno at July 7, 2013 8:21 AM

M/31/5'6"/150

W/U-3 rds:
10 Pull ups
10 Ring dips
10 Squats
30 Sit ups
5 HSPU

WOD:
~14:30
Scaled cleans to 105 lbs.

Comment #33 - Posted by: IanJ at July 7, 2013 8:26 AM

9:39

Comment #34 - Posted by: Fred 39/176/75 at July 7, 2013 8:27 AM

Right on, Bingo! CrossFit provides undeniable fitness benefits, but you can overdo it like anything else. Thank you for reminding us that you really need to temper intensity with judgment. Better yet, get a second opinion, preferably from a qualified, experienced coach.

Comment #35 - Posted by: Goat Herder at July 7, 2013 8:28 AM

M/42/192/6'
7:32 rxed.
New PR. Last 8:25 in May.

Semper Fi

Comment #36 - Posted by: Bob at July 7, 2013 8:29 AM

@Bingo, I couldn't agree more. Excellent post. The most competitive athletes in the world, whether pro CrossFitters or not, always say you are only as good as your recovery. Without proper recovery, you won't be able to work, perform or compete at your best.

Comment #37 - Posted by: Glorybelle (F/44/5'5/134) at July 7, 2013 8:42 AM

Did Hope this am...results posted there, but a nice 13 rep PR.

#24/Joe Northside...great progress, today and on many of your recent posts.

Bingo, good timing and advice. My shoulder's rebelling big-time against pull ups, so I subbed ring rows during Hope. I hated to do it, but its better for the long-term.

Comment #38 - Posted by: Jim R. M/50/5'8"/160 at July 7, 2013 8:54 AM

8:58

Comment #39 - Posted by: Pacers at July 7, 2013 9:41 AM

11:46

Terrible; >2:00 off PR

Full squat cleans & full-ROM ring dips in "the position."

Very hot today, just didn't have much energy.

Comment #40 - Posted by: Bill M. m/48/5'3"/135 at July 7, 2013 9:44 AM

Made up Fridays WOD then did this one. Power cleans as rx'd 6:44.

Comment #41 - Posted by: Kurt M/39/185 at July 7, 2013 9:48 AM

7:08 rx'd. 90 deg out was a killer


5'5" /165 /28 /M

Comment #42 - Posted by: Phil at July 7, 2013 9:58 AM

3:15

Comment #43 - Posted by: Zach at July 7, 2013 10:10 AM

Squat cleans/ring dips rx
10:25

Comment #44 - Posted by: Matt m/30/165/5'9 at July 7, 2013 10:16 AM

8:50
squat Cleans & Ring dips rxd

Comment #45 - Posted by: Hampus Lindén at July 7, 2013 10:45 AM

Carole

6:53 (PR), with 85# power clean, and bench dips

Kevin

7:56 (PR), power cleans

Previously:
5/4/13 8:15
1/19/12 8:46
1/15/11 9:10
6/13/10 10:06

Good day.

Comment #46 - Posted by: Kevin C. (M/54/5'11"/182) at July 7, 2013 10:48 AM

Great PR's D.S., Joe Northside, Bob, and Jim R.

Don't worry about it Bill, everyone has a day like that. Probably caused by the heat.

bingo- I couldn't agree more about recovery. Now, I just have to do it more!

Comment #47 - Posted by: Kevin C. (M/54/5'11"/182) at July 7, 2013 10:52 AM

M/5"8/160
Did bar dip no rings....7:23

Comment #48 - Posted by: nunzi17 at July 7, 2013 10:58 AM

Most were not quite full squats, but still focused on catching on my shoulders with decent depth

11:40

Thanks

Comment #49 - Posted by: mikeyb m/52/182 at July 7, 2013 11:11 AM

Today:
12:00
21-15-9 Squat Cleans at 55#, and double reps for regular dips, spotted at feet, 42-30-18
vs.
May 4, 2013:
Scaled, in 11:10
Cleans using 30# for 21, 40# for 15, 50# for 9
Regular dips - supported at feet

Today I followed BrandX's recommendation for doubling the reps on the dips if you weren't doing ring dips.

Felt like I could have gone with 60 or 65# for the squat cleans but will do that next time.

I'm happy with my progress since starting back to CF 3 months ago. It's coming along. :)

Comment #50 - Posted by: Glorybelle (F/44/5'5/134) at July 7, 2013 11:19 AM

7:06

Comment #51 - Posted by: Anthony D at July 7, 2013 11:22 AM

@D.S., solid!

@Angelina, I was hoping for a Rest day too. Good job getting it done.

@Jason/#17, Joe Northside, Bob/#34, Carole & Kevin C., congrats on your PRs. Fantastic!

@Bill M., we all have our 'off' days. Don't sweat this one.

Comment #52 - Posted by: Glorybelle (F/44/5'5/134) at July 7, 2013 11:31 AM

05:00 minutes after my strength training (benchpress/pushpress/dips)

Comment #53 - Posted by: Michel at July 7, 2013 11:42 AM

Its my first time trying this in my regular gym with no bumpers or rings. Scaled to 100lb clean and bar dips - 8:21

Looking forward to revisiting this one and performing better, my dips were less than graceful!

M/6'3/194/31

Comment #54 - Posted by: BrianTancho at July 7, 2013 12:04 PM

7:13

65# cleans started at 75 but had to do down.
did dips on bar

Comment #55 - Posted by: Trina at July 7, 2013 12:30 PM

4:09 bar dips.

Comment #56 - Posted by: Joey at July 7, 2013 12:42 PM

As Rx'd 6:18. Last Elisabeth as Rx'd was 1 year ago, time then was 7:45.

Thanks crossfit, feeling good.

Comment #57 - Posted by: Mike S. M/44/190 at July 7, 2013 12:50 PM

Pulled out my air dyne and foot speed ladder in the sun. Then asked Elizabeth to come outside to join the party.

Previous time- 6:39
Today's time- 4:48

Comment #58 - Posted by: Daniel M at July 7, 2013 12:57 PM

@Glorybelle-Thanks! Very nice progress on your part. Sure makes it more fun.

Comment #59 - Posted by: Kevin C. (M/54/5'11"/182) at July 7, 2013 1:21 PM

Was able to do it in 7.39.8... This was my first time doing a complete wod... New to crossfit and loving it so far.

Comment #60 - Posted by: Sean M at July 7, 2013 1:31 PM

M/16/5'11"/154

21-15-9 reps of:
Clean 95 pounds
Ring dips

time: pr 8:58

Comment #61 - Posted by: Korczyk at July 7, 2013 1:50 PM

Ok, tell me where I cheated this one. I did hang cleans, not catching in deep position, and starting at the knee. Dip bars for the dips, no rings. Time was 2:54, but apparently I didn't o something to CrossFit standards from looking at the other times, as I am not ELITE :)

Comment #62 - Posted by: Ryan M/35/177 at July 7, 2013 1:57 PM

135 clean, dips between plyo boxes.
6:17

Comment #63 - Posted by: Bobbi at July 7, 2013 1:57 PM

Squat cleans at 115. 21:28.

Comment #64 - Posted by: J.Wood at July 7, 2013 2:41 PM

scaled to 95lbs cuase of bum elbow
4:31

Comment #65 - Posted by: Ranger M/37/169 at July 7, 2013 3:01 PM

6:47 "power Elizabeth" It's about 30 yds from driveway to tree with the rings in it. Had to muscle up to start dips. Great workout!

Comment #66 - Posted by: Daniel J at July 7, 2013 3:01 PM

scaled 95lbs... bum elbow
4:31

Comment #67 - Posted by: Ranger M/37/169 at July 7, 2013 3:03 PM

Kevin and Glorybelle -- thanks for the nice words! You have to have a bad workout occasionally so you appreciate the good ones.

Comment #68 - Posted by: Bill M. m/48/5'3"/135 at July 7, 2013 3:05 PM

"Elizabeth"

Scaled to129#(58.5kg) clean

21-15-9 reps of:
Clean 129 pounds(58.5kg)
Ring dips

22:30

Comment #69 - Posted by: Saganamooo/M/24/5'5"/132(60kg) at July 7, 2013 3:26 PM

@D.S., Jason, Bob, Jim R., Kevin & Carole, Glorybelle, Mike S., Daniel M - great progress, way to go!

Thanks for the words of encouragement, everyone! Seeing your times every day really keeps me motivated

Comment #70 - Posted by: Joe Northside m/34/70"/200 at July 7, 2013 3:29 PM

12:22 as rxd

Comment #71 - Posted by: Brett C. m/31/6'0"/175lbs. at July 7, 2013 3:33 PM

21-15-9 reps of:
Power Clean 135 pounds
Suspended Pushups
6:44
Être prêt
M/55/6’/210

Comment #72 - Posted by: Pete In Sun City at July 7, 2013 3:46 PM

First time as rxd...just hung my rings today...17:13.

Comment #73 - Posted by: Tim p. at July 7, 2013 3:50 PM

47/173 - 96 degrees outside

Subbed 115 for squat cleans - 28:01

The heat really kicked me today. I have been averaging one WOD every other week and it shows...going to try and do better.

Comment #74 - Posted by: Rick Cantu at July 7, 2013 4:02 PM

M 42/185/6'0"
5.55.

Comment #75 - Posted by: Mike at July 7, 2013 4:20 PM

14:22

Comment #76 - Posted by: Felipe brasil at July 7, 2013 4:24 PM

M/175/6'0 CL1
Warmup- 3 rounds

10 push-ups
10 squats
10 dips
200m


"Elizabeth" 21-15-9 reps of:

Clean 135 pounds
Ring dips

5:33 rxd

Comment #77 - Posted by: Luis Estrada at July 7, 2013 4:58 PM

125# clean, dips off a 24" box; everything else Rx'd

4:15(PR)

Comment #78 - Posted by: Alex M/23/6'0"/181 at July 7, 2013 5:07 PM

Just letting all you newbies know "Elizabeth" involves POWER CLEANS NOT SQUAT CLEANS.. Not that doing squat cleans are bad but that's not the RX'd workout..

Comment #79 - Posted by: brad at July 7, 2013 5:20 PM

@Brad, there's conflicting information on that, unfortunately. The Games does Power Cleans, but others have said the Rx for Elizabeth on main site is Squat Cleans. Maybe HQ can specify next time. ??

Comment #80 - Posted by: Glorybelle (F/44/5'5/134) at July 7, 2013 5:45 PM

9.05 power cleans

Comment #81 - Posted by: Bryan L at July 7, 2013 5:52 PM

@Brad,

From the Newbie Chronicles 2012:

"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”."

So unless you have a more direct connection to Coach than Jeff Martin...

Comment #82 - Posted by: bingo at July 7, 2013 5:57 PM

From an entry on July 20, 2012 regarding Elizabeth:

"...Elizabeth as explained in the videos of WOD demos on CrossFit.com is
21-15-9 Cleans 135
21-15-9 Ring Dips
...quote of 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."

Also looked at Coach Burgener's video demo of the "Clean" and it was a squat clean.
But the beauty of this is each individual can do what they see fit for their body.

Comment #83 - Posted by: Glorybelle (F/44/5'5/134) at July 7, 2013 5:59 PM

M/34/5'10"/185
21-15-9
135lb hang cleans
Dips
3:48

21-15-9
185 lb bench
24" box jumps
6:10

Comment #84 - Posted by: Teo at July 7, 2013 6:26 PM

8:33 for a PR.

115 pounds and ring dips.

In May I did 115 pounds and dips on parallel bars. Time was 9:11. Rings dips were much more difficult and I was faster.

Comment #85 - Posted by: Gavin at July 7, 2013 6:26 PM

as rx'd 12:42 with squat cleans and ring dips

Comment #86 - Posted by: Bells at July 7, 2013 6:27 PM

Forgot to mention, 108 flippin' degrees outside when I did this.

Comment #87 - Posted by: Gavin at July 7, 2013 6:28 PM

F/51/5'6/123
Right back at all you guys you keep me motivated
Thanks Glotybelle, Joe and Kevin.
Thanks Bingo

Comment #88 - Posted by: D.S. at July 7, 2013 6:46 PM

As rx'd 17min.

Comment #89 - Posted by: cole at July 7, 2013 6:49 PM

F/27/125

10:34:2

65lb/dips on bar

Comment #90 - Posted by: Adrienne at July 7, 2013 7:09 PM

16:54 after a 5K

Comment #91 - Posted by: Rey at July 7, 2013 7:24 PM

M/43/6'00"/320#
13:16 with Dip station because no rings in gym.
New to CrossFit, but loving it (2 months).

Comment #92 - Posted by: David Smith at July 7, 2013 7:45 PM

For all those asking pc's or sq. cleans, asked and answered a bunch of times. Do whatever you want, just note it so you can compare in the future. Like the great sage Bingo says, it's your Crossfit. Now go get some!

Comment #93 - Posted by: ScottMacArthur at July 7, 2013 7:47 PM

7:48 (rx)

Comment #94 - Posted by: Agustin Depasquali at July 7, 2013 7:53 PM

11:12

As rx'd

Comment #95 - Posted by: Brett (25/M/188cm/77kg) at July 8, 2013 12:14 AM

Elizabeth:
Scaled to 50 lb clean, dips on bars.
13.29
Shocking time but new to this so excited to see where it goes!
f 38/5'5"/115

Comment #96 - Posted by: joey at July 8, 2013 2:17 AM

M/37/178/82KG.

"Elizabeth"

21-15-9 reps of:
Clean 62 Kg.
Ring dips sostituito con le parallele


Risultato 18'50"

IL 120119
ci avevo impiegato 18'40" ma con 40 kg. e dip sulla panca....

I'M VERY HAPPY !!!

Comment #97 - Posted by: cristian at July 8, 2013 4:54 AM

10:03 as rxd. 5/4/13 did10:07 with 121 pound cleans

Comment #98 - Posted by: JP, M.A.69,5/190/50 t at July 8, 2013 4:55 AM

11:13 pwr cleans...my knee said NO to squat cleans

Comment #99 - Posted by: Rowan M/48/5'5"/150 at July 8, 2013 4:56 AM

M/25/180/5'10"
Time: 8:45 as rx'd

Also did 1RM weighted pull-ups
Load: 105#

Comment #100 - Posted by: JoeyT Rochester at July 8, 2013 5:00 AM

@ Ryan M/35

What you did was a hang power clean. A power clean or full clean comes from the ground and then is finished with the bar on the shoulders or clavicle with triple extension of the hips, knees, and back. Then the bar is set back on the ground on the ground to restart the repetition.

Comment #101 - Posted by: Daniel M at July 8, 2013 5:23 AM

8:07
130# Power Cln.

Comment #102 - Posted by: ART/M/44/5'5"/150 at July 8, 2013 5:48 AM

8 min

Comment #103 - Posted by: Mart M/35/80kg at July 8, 2013 6:43 AM

8 min

Comment #104 - Posted by: Mart M/35/80kg at July 8, 2013 6:43 AM

M/31/185

Jerry
Run 1 Mile
9 MIN Row Timer is broke
Run 1 Mile 23:37

Elizabeth AS RX 6:12 Mondays are the best!!!

Comment #105 - Posted by: Chris B at July 8, 2013 7:33 AM

she have their nano's 3.0

Comment #106 - Posted by: Lara at July 8, 2013 7:39 AM

21-15-9
95# squat cleans
bar dips

9:10

Comment #107 - Posted by: DLong (M/37/5'10"/185) at July 8, 2013 7:48 AM

7:39 as rx'd

Comment #108 - Posted by: SB at July 8, 2013 7:59 AM

8:26

Comment #109 - Posted by: Brock at July 8, 2013 8:00 AM

time- 08:30 m/ 26 /168cm / 67kg

Comment #110 - Posted by: adnan özcan at July 8, 2013 8:06 AM

M/35/6'3"/200

4:46 pwr clns

Prev: 7:19... Full squat cleans?

Comment #111 - Posted by: Ben S at July 8, 2013 8:34 AM

M/23/5'11"/183

12:12.7 (Squat Clean per default) RX'd

12:04 last time

Comment #112 - Posted by: Miles Forks at July 8, 2013 9:45 AM

5:50rx

Comment #113 - Posted by: Jfurtado at July 8, 2013 9:50 AM

4:15.

power cleans @ 95lbs.
ring dips

it's still hot out there.

Comment #114 - Posted by: patchkey m/29/155/5'9" at July 8, 2013 10:49 AM

Completed 21-15-9 reps of:

Clean 135 lbs
Dips (no rings)

Total time = 14:49

Comment #115 - Posted by: fosterww98 at July 8, 2013 11:30 AM

At the beach. Ran 25 minutes.

M/38/5'10"/206

Comment #116 - Posted by: MK44 at July 8, 2013 11:36 AM

did power cleans (135#) and bar dips

21-15-9

8:35

Comment #117 - Posted by: GleichSTL m/35/183/5'10" at July 8, 2013 11:50 AM

M/41/5'11"/206

15-12-9 reps of:
Power clean #60kg.
Ring dips.

10:41

Compare to 130505: 11:25

Comment #118 - Posted by: Jose-Luis Morales at July 8, 2013 11:52 AM

last time 5:56 this time 5:45 rx'd.

Comment #119 - Posted by: Josh M/20/5'6"/185 at July 8, 2013 12:22 PM

4:40

Comment #120 - Posted by: Kyle dillon at July 8, 2013 12:34 PM

7.47 rx'd

Comment #121 - Posted by: JBS at July 8, 2013 12:40 PM

5:24 with bar dips

Comment #122 - Posted by: MaxBLACK at July 8, 2013 12:40 PM

m/40/155#

10:25

Comment #123 - Posted by: Hooper at July 8, 2013 1:42 PM

13:11

Comment #124 - Posted by: myles456 at July 8, 2013 1:57 PM

F/5'5"/145/25
11:00 #65
Sub rig for regular dips

Comment #125 - Posted by: Danielle at July 8, 2013 2:05 PM

8:45

Comment #126 - Posted by: scfd1_9607 at July 8, 2013 2:06 PM

1 hour, 34 mins and 43 secs!!!!!

Had a fire call half way through!
Luckily nothing serious, just puts things firmly back in to perspective.

Comment #127 - Posted by: Simon Boote M/42/80kg/6' at July 8, 2013 2:21 PM

7:03 as rx'd

Comment #128 - Posted by: Casey Ray at July 8, 2013 2:29 PM

M/36/'4"/143lbs
As RX'd
10:24

Comment #129 - Posted by: Matt Burritt at July 8, 2013 2:49 PM

M/19/6'4"/215

First time ever doing crossfit

As rx'd 8:58

Comment #130 - Posted by: FletchM at July 8, 2013 4:02 PM

5:05!! Ahh so close!!! Now I'm sweating like a dog lol

Comment #131 - Posted by: oscar at July 8, 2013 4:31 PM

M/19/6'4"/215

First time ever doing crossfit.

as rx'd 8:58

Comment #132 - Posted by: Fletch M at July 8, 2013 4:42 PM

26 / M / 5'9" / 140lbs

95lb power cleans 21-15-9
Ring dips 12-9-6

17:42

I usually do squat cleans and bar dips. The faster power cleans and slower ring dips seem to have cancelled each other out, and my time is about the same as it would have been the other way.

I want to do those fancy, ninja-like kip-ups from the ground, so I was warming up for them before the WOD with some tumbling, but then I made my neck hurt doing backward rolls. Ouch... maybe next time.

Comment #133 - Posted by: BC at July 8, 2013 4:54 PM

Prev 7:03. Rxd
Today: 6:08!! Rxd

Powercleans. Next time gonna do squat cleans

Comment #134 - Posted by: hollyhog at July 8, 2013 4:58 PM

M/43/6'/165#

130504: 115# PC/Ring Dips: 8:38

130707: 135# PC/Ring Dips: 12:42

20# makes a big difference, apparently.

Comment #135 - Posted by: Rob M at July 8, 2013 5:02 PM

Prev 7:03. Rxd
Today: 6:08!! Rxd

Powercleans. Next time gonna do squat cleans

Comment #136 - Posted by: hollyhog at July 8, 2013 5:10 PM

12.55 as Rx'd

23/m/5'11"/173

Comment #137 - Posted by: Logan S at July 8, 2013 6:08 PM

2.5 Mile Run
17:30
then
21-15-9
115# Cleans
Regular Dips
5:20
Good Workout

Comment #138 - Posted by: dyagg at July 8, 2013 6:29 PM

17:20 (comp 11:09)
#122 (comp #115)
ring dips assisted

Comment #139 - Posted by: lucio1928,M/41/182cm/96kg at July 8, 2013 7:19 PM

M/39/160
Rx - 9:12
1yr ago - 10:51

Comment #140 - Posted by: Bryan at July 8, 2013 8:22 PM

M/37/180/5'9 10:01 as RX

Comment #141 - Posted by: Craig Hicks at July 8, 2013 9:07 PM

M/23/5'11/190

7:21

Comment #142 - Posted by: Prescott at July 8, 2013 9:26 PM

12:05

Comment #143 - Posted by: Sinal M/34/5'9"/213 at July 8, 2013 9:36 PM

21-15-9
50 KG (110#) cleans
Bar dips

12.23
Last time 17.30

Comment #144 - Posted by: jbob at July 8, 2013 10:17 PM

12:03 as rx'd

Comment #145 - Posted by: Deacon M/29/75"/195 at July 9, 2013 3:22 AM

10:03 as Rx'd

Comment #146 - Posted by: JP,M.A. M/50/69.5"/190 lbs at July 9, 2013 5:20 AM

8:20 Rx'd, still struggle a bit with pacing the clean

Comment #147 - Posted by: Jamison at July 9, 2013 5:43 AM

8:00 as RX'ed

Hooah Army Crossfit!!!

Comment #148 - Posted by: SFC AB M/36/5'10"/205 at July 9, 2013 7:20 AM

2013-07-09: 5:26. "
2013-05-04: 5:34. "
2012-01-28. 6:45. Pc's/Reg dips.
2011-01-15: 10:44. "
2010-06-14: 11:18. "
2009-11-18: 13:22. Rx'd.
2009-04-30: 16:00+. Sc's/Reg dips.

Comment #149 - Posted by: gs at July 9, 2013 8:52 AM

M/47/183lbs/6'0"

4:19

Comment #150 - Posted by: DLW at July 9, 2013 9:40 AM

m/43/5'8"/180

Rx'd
9:06 PR

compare to 5/5/13
rx'd 9:26

Comment #151 - Posted by: Mike Andridge at July 9, 2013 11:42 AM

6:17 power clean (no bumper plates so some reps were hanging)

Comment #152 - Posted by: JRL M/29/5'8"/160 at July 9, 2013 12:58 PM

10:16 rx pr I think

Comment #153 - Posted by: Coach Jeff 34/180/5'10" at July 9, 2013 1:45 PM

RX'd...11:41

Comment #154 - Posted by: Mannyf21 M/42/71"/217 at July 9, 2013 2:28 PM

9:57 RX

Comment #155 - Posted by: Brad/6'4"/200/m/32 at July 9, 2013 3:35 PM

My tricep strength has really degressed.
Time: 7:43
Past pr: 4:48
F/35/5'8"/144

Comment #156 - Posted by: Rachel Gamallo at July 9, 2013 4:23 PM

7:30 Rxd

Comment #157 - Posted by: Tyler at July 9, 2013 5:37 PM

Time 13:36

Comment #158 - Posted by: Jeff Gebbie at July 9, 2013 7:22 PM

no gym, sub

21-15-9

Handstand PU
36" Box Jump

Comment #159 - Posted by: Dan at July 9, 2013 8:40 PM

M/32/6'3"/242

7:50 RX

Comment #160 - Posted by: Jason G. at July 9, 2013 9:24 PM

Did Elizabeth in may for the first time with a time of 22:59 as Rx'd with squat cleans. Today did Elizabeth as Rx'd with squat cleans with a time of 17:42. I have a ways to go to catch up to some of you beasts but I am definitely improving

Comment #161 - Posted by: Pond m/33/74/195 at July 9, 2013 10:05 PM

Week 4 back - as rx'd:

7:26

Comment #162 - Posted by: dsm19 M / 34 / 6'0 / 210 at July 10, 2013 2:49 AM

100 lbs. dumbell clean
hand stand push ups

21-15-9

@ home

9:50

Comment #163 - Posted by: Marty at July 10, 2013 3:35 AM

5:36

Comment #164 - Posted by: Jeff at July 10, 2013 5:00 AM

12:06 first 21 ring dips, 15-9 bar dips. Apparently I really suck at dips

Comment #165 - Posted by: rgrP m/41/5'8"/173 at July 10, 2013 5:44 AM

subbed:
115# clean
regular dips

10:03

Comment #166 - Posted by: pickle93 m/42/6'/185 at July 10, 2013 5:50 AM

7:44 Rx'd

Comment #167 - Posted by: Victor 180/26/6'1" at July 10, 2013 10:08 AM

Made up WOD on 130710-Wednesday
“Elizabeth”
21-15-9 RFT of:
135# Clean
Ring Dips (subbed bar dips, no rings)
Time – 8:08
Compare to 130504 – 7:57
(0:11 slower today; that could be a grip reset & gulp of air)

Rest 8 minutes

Made up WOD 130708-Monday
Front Squat – 3-3-3-3-3
190-210-230-240-245
Compare to 120607
185-205-225-235-240(F3)
A little improvement

Comment #168 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at July 10, 2013 11:04 AM

115x5 pc in 1st set then 95 for remainder
bench dips
12:14
done after fs 5x3

Comment #169 - Posted by: David Burns at July 10, 2013 12:07 PM

45/m/176cm/74kg

As rx'd

8:50 (power cleans)

last time 10:58 (squat cleans)

Touch and go power cleans without pausing in the hang position on the way down seems to be the fastest way.

Comment #170 - Posted by: Memuc at July 10, 2013 12:39 PM

5:37 Rxd

Comment #171 - Posted by: Chris Cavaletto at July 10, 2013 1:54 PM

F/28/5'9"/145
Approximately 12 Minutes...MyTimer ShutOff When IChanged TheSong On My Phone :(

I Did 95# Cleans But Had To Do Modified Ring Dips With A Band

Comment #172 - Posted by: Mary Anderson at July 10, 2013 2:11 PM

M/ 32/ 5'11"/ 221

5:22

Did all cleans unbroken.

Comment #173 - Posted by: Shawn at July 10, 2013 2:12 PM

Used 50 lbs. dbell each for hang power cleans and 2 for 1 bar dips .. Work gym, gotta make it work.

6:53 Male 50 5'11"/203 lbs..

Comment #174 - Posted by: Kwaney at July 10, 2013 7:04 PM

115# power cleans
Ring dips
9:12

Comment #175 - Posted by: drw at July 11, 2013 3:57 AM

13:10

75# squat cleans
toe assisted ring dips

Comment #176 - Posted by: Boo Boo F/25/5'8/148 at July 11, 2013 6:53 AM

Thurs wod
75# full squat cleans
bench dips

6:30

Laura f/50/5'7/155

Comment #177 - Posted by: power-girl at July 11, 2013 10:29 AM

Power cleans, ring dips 17:32

Comment #178 - Posted by: Drewski at July 11, 2013 1:17 PM

9.20
Blue band dips

Comment #179 - Posted by: Bryan L at July 11, 2013 6:14 PM

11:22 w squat cleans 11:40 last

Comment #180 - Posted by: Bells at July 11, 2013 7:52 PM

18'51

Comment #181 - Posted by: RAD at July 11, 2013 9:36 PM

Mega PR

7/12/13 16.44 rxd incl rings
1/21/12 18.43 rxd.
1/28/11: 21.09 with 115#, dips
10.46 with 95#; 10.58 last time!

Comment #182 - Posted by: JonNYC 44/175/5'11" xfit since 6/08 at July 12, 2013 10:06 AM

10:16. Pr 8:26. Hot in garage today

Comment #183 - Posted by: ScottMacArthur at July 12, 2013 12:06 PM

10:55 as Rx'd
Sqt clean 9/6/5, 7/5/3, 5/4
Ring dip 9/6/5, 9/6, 7/2

Comment #184 - Posted by: PW56 at July 12, 2013 5:59 PM

From Afghanistan,

M/31/6'/231lbs

Bar dips (no rings...yet)

6:43
6:08 (My buddy Matt who I work out with)

Can't wait to try it with rings!

Comment #185 - Posted by: Christopher at July 14, 2013 12:40 AM

95lb clean
12-9-6 dips
6:05

last time: 8:15

Go up in weight and dips next time.

Comment #186 - Posted by: brett_from_wylie at July 15, 2013 5:55 PM

7:35

M/43/5'7"/220lbs

Comment #187 - Posted by: Marcelo Warriordiet at July 15, 2013 6:10 PM

7/15: 10:12 (157/169/104)
Scaled to 12/9/6 of 95# PC & std. ring dips
Trying to ease back into WODs smartly

Comment #188 - Posted by: Mike Scott M/46/5'9"/197 at July 16, 2013 6:10 PM

4:47

Comment #189 - Posted by: Nicholas (M/28/5'10"/175) at July 17, 2013 1:06 PM

7:38 (subbed bar dips for ring dips)

May 2013: 8:46

Comment #190 - Posted by: Rob S at July 21, 2013 11:09 AM

M/33/5'7"/168
RX 10:14

Comment #191 - Posted by: Mark Salzman at July 22, 2013 6:56 AM

m/39/5'9/183
CFWU-2. No dips. Superman. Burgener. DU.
10:40
Little disapp w/time. Tried to keep feet a little wider like last time on cleans. Kipped more on dips but couldn't get good external rotation ala Carl Pioli in K Starr book.
5/4/13:10:22 - PR!
Sq cleans much better. Started w/much wider stance & kept that foot position instead of jumping & landing. So that really seemed to improve time. Ring dips worse than I thought they would be.
1/19/12:12:41
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 #192 - Posted by: jrm at July 23, 2013 6:59 PM

8:20

Comment #193 - Posted by: savetheh at July 26, 2013 7:58 PM

52/m/188

11:54 Squat cleans

Comment #194 - Posted by: denob at July 27, 2013 9:48 AM

Scaled.
SQCL: 95lb
RD
21-15-9, 15:19.
Feeling terrible coming back from a cold.

Comment #195 - Posted by: Harpo m/46/5'7"/145 at July 27, 2013 4:12 PM

130504 8.26 95# power cleans
130710 15.28 95# squat clean

Comment #196 - Posted by: wescampo at July 31, 2013 6:00 PM

10:45 as rx'd (with squat cleans)

Pr by about 1.5 minutes. Nice. CrossFit works.

Comment #197 - Posted by: Ronnieboy M/50/5'9"/185 at August 1, 2013 5:20 PM

115#

16:57 Pretty slow after a 70hr work week

Comment #198 - Posted by: illis 32/M/190/5'9 at August 3, 2013 4:14 PM

Scaled Clean to 75% (100lbs)

14:45

Comment #199 - Posted by: Antonio M/24/5'11"/166lbs at August 8, 2013 9:02 AM

Scaled Clean to 75% (100lbs)

14:45

Comment #200 - Posted by: Antonio M/24/5'11"/166lbs at August 8, 2013 9:03 AM

AM PT:
run 1200m
swim1200m

BUY IN:
1000m row easy
WOD:
"Elizabeth"
21-15-9 reps of:
Clean 95 pounds
Ring dips
9:30
CASH OUT:
1000m row easy

*About a minute slower than last time because am starting as an Ocean Rescue Lifeguard and we do PT every morning before work so I expected to be a bit more taxed coming into this week having recently increased my volume to 2 WODs/day.

Comment #201 - Posted by: vic* at August 9, 2013 11:00 AM

may 2013 14:04

power cleans
regular dips

13:28

m/42/5'8/240

Comment #202 - Posted by: phat boi at August 9, 2013 1:39 PM

DNC Hands got bent out of shape with the metal rings

Subbed pushups and 16kg dumbells.

Comment #203 - Posted by: gazza at December 26, 2013 11:44 PM

14:53 18.03.14 115lb sq cln (85%), frame dips (30,20,15)

13:55 10.12.13 115lb sq cln (85%), frame dips
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 #204 - Posted by: zenoperegrinus at March 18, 2014 11:33 AM

CFWUx2 (no dips)
Burgener
14:22 (+41
Need to string cleans together early/start faster

Comment #205 - Posted by: Doug at May 3, 2014 2:36 PM

10:15 reg dips

Comment #206 - Posted by: sr at July 11, 2014 4:00 AM
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