CrossFit | 190127
Sunday

190127

Workout of the Day

150

3 rounds for time of:

15 squat cleans
15 ring dips

Men: 135 lb.
Women: 95 lb.

Post time to comments.

The Front Squat

4

The front squat builds exactly on the mechanics of the air squat. All that is added is a load supported in the front-rack position, where the weight sits squarely on the upper chest and shoulders, and the elbows point forward to bring the upper arms parallel to the floor. This “rack position,” critical to weightlifting, both demands and improves wrist and shoulder flexibility while the load, supported by the torso, both demands and improves midline stability.

WatchThe Front Squat

Comments on 190127

158 Comments

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Matthew Aukstikalnes
September 28th, 2021 at 5:07 pm
Commented on: 190127

9:18, modified to 105# hang squat cleans, bar dips (about 50% kipped)

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Matthieu Dubreucq
November 11th, 2019 at 8:02 pm
Commented on: Anatomy of Levers, Part 2: Leverage and Moments

The online anatomy couse is also a great reference for levers inside the body and how to use that knowledge to adjust someone’s deadlift set up for example.

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Peter Shaw
October 4th, 2021 at 3:30 am

I agree the course is great Matt!


It becomes very interesting to think about small changes in stance and grip to give more mechanical advantage.


Thinking critically about this information can help an athlete get more out of their movement.

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Matthieu Dubreucq
November 11th, 2019 at 5:49 pm
Commented on: Khan Academy

Thanks for these simple explanations. That was suffisant for me to understand the meaning of these words.

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Sam Pat
March 2nd, 2019 at 11:37 pm
Commented on: 190127

10 front squat - 45 lbs

10 tricep pushups

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Nate Gordon
March 2nd, 2019 at 8:12 pm
Commented on: 190127

10:14

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John Doody
March 2nd, 2019 at 4:00 pm
Commented on: 190127

11:34 Rx’d the day after completing 19.2

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Kevin Miller
February 27th, 2019 at 12:08 am
Commented on: 190127

Scaled to 115#

15:56

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Stefan Schuricht
February 23rd, 2019 at 5:08 pm
Commented on: 190127

rx 14:29

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William Ma
February 23rd, 2019 at 1:48 am
Commented on: 190127

10:33 (95lb squat cleans)

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Kury Akin
February 21st, 2019 at 2:47 pm
Commented on: 190127

14:16. Scaled 45k, kipping rings. All rounds in no more than 3 sets for SC & 2 for dips. "Man know thyself", as my old man used to say. Coming back from injuries to both knee and shoulder. Long time since I've done either of these so happy to come through in one piece and getting a fair old wheeze on. Really enjoyed it.

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Sebastien Hotte
February 18th, 2019 at 10:03 pm
Commented on: 190127

As rx'd

24:19

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Jeff Chalfant
February 17th, 2019 at 10:16 pm
Commented on: 190127

11:07 rxd strict ring dips and all singles on squat cleans. More than enough intensity to make up for missing yesterday’s FGB. Felt heavy on dips.

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Jeff Chalfant
February 17th, 2019 at 10:17 pm

About 2:50 for the first round.

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Jeff Chalfant
February 17th, 2019 at 10:30 pm

This may be a tad faster than my fastest squat Elizabeth nearly 10 years ago. Compare to pages don’t exist and workout logs were lost.

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Christian Heck
February 12th, 2019 at 6:10 pm
Commented on: 190127

9:19

Bar Dips

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Pyer-Hugh Dion
February 10th, 2019 at 10:46 pm
Commented on: 190127

12:05

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Christopher Voght
February 9th, 2019 at 3:59 pm
Commented on: 190127

13:56 rx

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Manchild Manchild
February 8th, 2019 at 6:14 pm
Commented on: 190127

subbed 40# dumbbells


12:59

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Jeffrey Adler
February 7th, 2019 at 3:39 pm
Commented on: 190127

5:31 rx

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Matt Crouse
February 6th, 2019 at 2:50 am
Commented on: 190127

14:07 rx

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Clint Michael
February 6th, 2019 at 12:34 am
Commented on: 190127

Rx’d 15:53

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John Campion
February 5th, 2019 at 6:02 pm
Commented on: 190127

45kg


4:55

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Dave Westerman
February 4th, 2019 at 3:43 pm
Commented on: 190127

9:25 Rx


M/34/6'3"/225

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ART SHELDON
February 3rd, 2019 at 2:58 pm
Commented on: 190127

M50/5’5”/155


3RFT-


15 PC 95#

15 ring dip


6:42

Did after 5x1deadlifts, results there..

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Chris Martinez
February 2nd, 2019 at 3:46 pm
Commented on: 190127

Scaled: 115lbs squat cleans and ring dips


9:48

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Dan Kremer
February 1st, 2019 at 3:04 pm
Commented on: 190127

9:42 Paralettes

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Craig Collins
February 1st, 2019 at 1:56 pm
Commented on: 190127

13:18

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Il Xlll
February 1st, 2019 at 12:45 pm
Commented on: 190127

13:03

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Giulio Barbini
February 1st, 2019 at 7:36 am
Commented on: 190127

3x

15 Power cleans at 135 lbs

15 bar dips

9:04

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Erik Lueders
January 31st, 2019 at 11:53 pm
Commented on: 190127

Whew 16:41

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Morgan Greene
January 31st, 2019 at 1:36 pm
Commented on: 190127

bar dips, 10:32

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Aldwin Sabando
January 31st, 2019 at 5:16 am
Commented on: 190127

8:04

3 rounds

15 squat cleans 135

15 ring dips.

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Phill Kiddoo
January 31st, 2019 at 3:30 am
Commented on: 190127

I’ve been wanting to do this since Sunday.

Today, Wednesday 1/30 was the day.

10:49 rxd

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Michael Bishop
January 31st, 2019 at 12:38 am
Commented on: 190127

Only timed the last two rounds at 8:11 with 115 lbs total was likely 12

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Rebecca Cunningham Rose
January 30th, 2019 at 4:07 pm
Commented on: 190127

13:06 scaled to 35kg

Bar tri dips (no rings)

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Matt Duplessis
January 30th, 2019 at 3:16 pm
Commented on: 190127

M/31/5'9/175


9:09 Rx (thrusters yesterdays so legs were smoked)

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Dmytro Karandashov
January 30th, 2019 at 12:49 pm
Commented on: 190127

15.10 rx (62.5 kg) I had to scale it, because lost intensity

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Max Black
January 30th, 2019 at 2:03 am
Commented on: 190127

7:48 but regular dips

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Adrian Bozman
January 30th, 2019 at 1:08 am
Commented on: 190127

7:17 RXD. Fun one!

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Drew Resuoc
January 30th, 2019 at 12:36 am
Commented on: 190127

10:48, 95#

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Richard Foster
January 30th, 2019 at 12:29 am
Commented on: 190127

M47/170

Dotcomscaled option 2

Clean technique practice 15'

WOD

9:40 w/ HPC @ 85lbs

Ring dips - managed 9 on last rnd then 6 rack pushups

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Kurtis Bowler
January 29th, 2019 at 11:47 pm
Commented on: 190127

13:02 scaled quite a bit as both of these bother the shoulder.

Did 30 inch box jumps for the cleans with an extra squat on top of the box.

Did bamboo bar bench presses for the dips. Used 20lb kettlebells and did 50 reps per round.

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Albert Kombe
January 29th, 2019 at 9:02 pm
Commented on: 190127

23:03 Sc

3 rounds of:

15 Squat Cleans 135lbs

15 Assisted Ring Dips

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Coastie Nick
January 29th, 2019 at 8:26 pm
Commented on: 190127

12:02 Rx’d

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Dmitry Zolotyh
January 29th, 2019 at 5:56 pm
Commented on: 190127

3 rounds for time of:

15 squat cleans

15 band assisted ring dips

35 kg.

16:23

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Viktor Wachtler
January 29th, 2019 at 1:07 pm
Commented on: 190127

Subbed to 20kg double kettlebell cleans & squats.

Ring dips as RX

11:53

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Jesus Carlos Rocha
January 29th, 2019 at 12:52 pm
Commented on: 190127

14:15 Rx

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Francisco Alférez
January 29th, 2019 at 10:43 am
Commented on: 190127

3 rounds for time of:


15 cleans (72-kg./159-lb.)

15 dips


TIME: 13:33min

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Joel Wuollet
January 29th, 2019 at 7:19 am
Commented on: 190127

Time: 11:40

Scaled to:

Clean @ 40kg

Bar dips X 10


Hard.. dips th major problem here, last round had to take several breaks with singles of dips.

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Shannon Said
January 29th, 2019 at 1:02 am
Commented on: 190127

20:57


Usually would do 50kg on this, did rx of 60kg. Killer!

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Paul Eich
January 28th, 2019 at 11:52 pm
Commented on: 190127

17.40, first barbell workout in over a month, going to feel it!

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Adrian Aguilar
January 28th, 2019 at 10:29 pm
Commented on: 190127

M/33/5'10"/184#


8:07 RX'd


Did some Oly work first and ended up working up to a snatch PR and a nice single C&J at 90%. I felt like that work had me really nicely warmed up for this WOD as a finisher. Brutal on the legs today!

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Joel Vandruff
January 28th, 2019 at 10:14 pm
Commented on: 190127

8:46

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Hank McKibban
January 28th, 2019 at 10:10 pm
Commented on: 190127

10:21 rx

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Brian Anderson
January 28th, 2019 at 8:39 pm
Commented on: 190127

Any Games athletes hit the mainsite WODs? Would be cool to see their times. I love the programming but do miss the IG feed & vids. Good to know the intent = let’s me know how to scale.


Rx - 9:57

M-42-69-170#

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Brian Rosenbaum
January 28th, 2019 at 8:26 pm
Commented on: 190127

M/56/6'2"/178

95#

13:52


Dips went quickly, but low back was maxed out from last two WODs, so decided to go with 95# and keep steady pace with very strict form.

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Gregory Wilcox
January 28th, 2019 at 8:07 pm
Commented on: 190127

11:03 M/23/195/Rx

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Yura Gorbach
January 28th, 2019 at 7:56 pm
Commented on: 190127

10:27

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Yura Gorbach
January 28th, 2019 at 7:56 pm
Commented on: 190127

10:27

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Jonathan Lee
January 28th, 2019 at 7:35 pm
Commented on: 190127

95# scaled to hang clean to front squat. Never done that movement before 15, 10, 10


Stationary dips 15,15,15

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Roger Najera
January 28th, 2019 at 6:35 pm
Commented on: 190127

12:34

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John DIFABIO
January 28th, 2019 at 5:37 pm
Commented on: 190127

95 and strict dips 7:08

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Mike de Graauw
January 28th, 2019 at 5:30 pm
Commented on: 190127

11:20


M/59/6’2”/230

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Melanie Hansen
January 28th, 2019 at 4:13 pm
Commented on: 190127

85lb, 6,7,10 ringdips/matador 13:58

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Darren Ward
January 28th, 2019 at 3:53 pm
Commented on: 190127

7:14, scaled to 115# for weight, otherwise rx, to allow bigger sets.

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Daryl Urbanski
January 28th, 2019 at 3:51 pm
Commented on: 190127

Rx 13:37


Dips are usually never hard for me. Today I had to break them up. 5-5-5, 5-5-5, 5-4-3-3. I couldn’t understand why I was so winded.


Also warmed up building to heavy front squats at 245lbs. Overall I am happy with how today went.

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Daryl Urbanski
January 28th, 2019 at 3:51 pm
Commented on: 190127

Rx 13:37


Dips are usually never hard for me. Today I had to break them up. 5-5-5, 5-5-5, 5-4-3-3. I couldn’t understand why I was so winded.


Also warmed up building to heavy front squats at 245lbs. Overall I am happy with how today went.

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David Mitchell
January 28th, 2019 at 3:46 pm
Commented on: 190127

3 RFT

15 squat cleans 135 lbs

15 ring dips (with feet on box)

14:06

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Lisa Stanley
January 28th, 2019 at 2:34 pm
Commented on: 190127

Had to scale this one

TRX dips with feet on ground, controlled descents

65# squat cleans. Broke these up into sets of 5 to work through. Very out of oxygen.

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Lisa Stanley
January 28th, 2019 at 2:39 pm

13:22

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Ryan Doherty
January 28th, 2019 at 1:07 pm
Commented on: 190127

10:29 RX

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Pavel Stas
January 28th, 2019 at 12:58 pm
Commented on: 190127

13:24 rx

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Luke Rodina
January 28th, 2019 at 11:31 am
Commented on: 190127

6:33

Power Clean instead of clean squat. Sore knee.

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Raphael Machado
January 28th, 2019 at 10:20 am
Commented on: 190127

9'25" RX

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Romain Grelier
January 28th, 2019 at 8:00 am
Commented on: 190127

14:00 RX

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Dyon Torrell
January 28th, 2019 at 6:40 am
Commented on: 190127

5:51 rx

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Kevin Boudreau
January 28th, 2019 at 5:36 am
Commented on: 190127

12:36 rx

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Randy Sigman
January 28th, 2019 at 5:21 am
Commented on: 190127

13:44

75# H. Partial squat cleans

Blue band ring dips

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Gabe Bird
January 28th, 2019 at 4:14 am
Commented on: 190127

8:32


Scaled to 115lb

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Leah Crandall
January 28th, 2019 at 3:29 am
Commented on: 190127

13:35

75#

Light Banded ring dips

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Dezert Sky Kiddoo
January 28th, 2019 at 3:20 am
Commented on: 190127

14:46 #115, used rings

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Michael Marleau
January 28th, 2019 at 2:56 am
Commented on: 190127

3 rounds for time of:


15 squat cleans

15 ring dips (strict dips, forgot rings, would likely have increased time)


Men: 135 lb. (115lb)


13:15

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Nathanael Akin
January 28th, 2019 at 1:50 am
Commented on: 190127

9:06. Did the first set Rx and then scaled to 115 lb cleans. Ring dips.

Sometimes half the battle is knowing your body and being wise about how you’re feeling on a given day. After hitting PRs on C&J and FGB the last two days, my body was not feeling the RX weight. First time not going RX in weeks! Humble pie.

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Kisa Tiller
January 28th, 2019 at 1:08 am
Commented on: 190127

15 cleans (no front squat) 65lbs

15 ring dips (2 band assisted)

9:48


Fiancí© Rx 12:25

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Tripp Starling
January 28th, 2019 at 12:22 am
Commented on: 190127

Scaled to 3 RFT of:

15 squat cleans at 115#

10 ring dips

9:47

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Randy Long
January 28th, 2019 at 12:02 am
Commented on: 190127

Scaled to 95lbs on the squat cleans. Rig dips Rx. I think I did 5 extra dips.


11:45

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Jeremy Williams
January 27th, 2019 at 11:33 pm
Commented on: 190127

6:33 as RX. 33/M/205

Did it right after what Mr. Pablo Cervigni refers to as the celebration of knowledge at the L1 seminar at Crossfit Funky in New Berlin, WI. Thank you guys so much!

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sebastien cote
January 27th, 2019 at 10:59 pm
Commented on: 190127

15:39 at home so subbed 15 hspu instead of ring dips

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Mike Andridge
January 27th, 2019 at 10:35 pm
Commented on: 190127

Squat Clean practice

145x1

155x1

165x1

175x1

Felt good--could have went a bit heavier, but I'm uncomfortable dropping weights in my basement.

Wod

scaled to 95# squat cleans

strict ring dips

10:35

m/48/175

Anyone have experience with PRP therapy for the knee?? If so, your thoughts?

Thx

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Nathanael Akin
January 28th, 2019 at 2:04 am

Hi Mike! I'm an athletic trainer at a university, and knee rehab is far and away the bulk of my work. Regarding PRP injections, they're generally very successful in short-term pain relief. I'll say this, though: they should be an adjunct to rehabilitation, rather than standalone treatment. If you are doing consistent and effective therapeutic exercise for your rehabilitation and pain is still present, PRP can be a good intervention to supplement that. Some rehab plans won't involve any therapeutic exercise, but will be just ice and electrical stimulation, and those generally won't be effective in remodeling damaged tissue. It also really depends on your diagnosis. Those who have had knee replacements seem to find a lot of relief with PRP injections as artificial knees need a lot of lubricant and warmth, while those with chronic patellar "tendinitis" (misnomer, as a tendinitis is an acute term; chronic tendinitis would be called tendinopathy or tendinosis) do not. It really depends on what structures are causing you pain and your history with that knee more than anything.

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Jesse Montagnino
January 27th, 2019 at 9:53 pm
Commented on: 190127

95 lb

8:20


D

35 lb and black band assisted ring dips

9:00

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Steve Adams
January 27th, 2019 at 9:48 pm
Commented on: 190127

15:38

RX on squat clean, gym has no rings, so I did fixed dips.


36M/6'3"/185

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Jordan Eisler
January 27th, 2019 at 9:47 pm
Commented on: 190127

3 rounds for time of:

15 squat cleans (65lbs)

15 assisted dips


14:52

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Steve Carretta
January 27th, 2019 at 9:17 pm
Commented on: 190127

115 14:07

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Matthew Burritt
January 27th, 2019 at 9:02 pm
Commented on: 190127

M/42/5'4"/145lbs

As Rx'd

16:15

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Tim Coleman
January 27th, 2019 at 9:02 pm
Commented on: 190127

10:58 - scaled to 115lbs

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Danny Bostwick
January 27th, 2019 at 8:41 pm
Commented on: 190127

8:24 with 95#. Rx ring dips but going light for my knee still.

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Danny Bostwick
January 27th, 2019 at 8:59 pm

Missed a few L-sit workouts last week due to work, also spent 2 minutes in an L sit.

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Cy Azizi
January 27th, 2019 at 7:45 pm
Commented on: 190127

17:10 rx

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Elliott Harding
January 27th, 2019 at 7:32 pm
Commented on: 190127

22:44


First round with 85 lb. Lower back fried from heavy cleans the other day. Dropped to 65 lb. Use 65 lb. next time. A lot of huffing and puffing.


Grey band dips. Stay with grey.

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Adam Flores
January 27th, 2019 at 7:10 pm
Commented on: 190127

Scaled to 115# 6:54


37/M/68”/165 lbs

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Jacob Cram
January 27th, 2019 at 7:03 pm
Commented on: 190127

9:09 Rx

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Nathan Michael King
January 27th, 2019 at 7:02 pm
Commented on: 190127

12:45 Rx

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Dave DeCoste
January 27th, 2019 at 6:49 pm
Commented on: 190127

8:37 Rx

M/40/5’8”/163

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Patrick Doyle
January 27th, 2019 at 6:45 pm
Commented on: 190127

Florida Rain...outside gym....felt great...

3 Rounds 4 Time

15 Squat Cleans 105#

15 Ring Dips (touched Ground)

13:32

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Shane Azizi
January 27th, 2019 at 6:39 pm
Commented on: 190127

9:51 rx

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Jim Rix
January 27th, 2019 at 6:21 pm
Commented on: 190127

Scaled to 110#

10:49

Pretty happy with after yesterday's torture session. This rep scheme is harder than Elizabeth for me.


First time I've done this rep scheme, but past Elizabeths (all squat cleans)

180407: 8:28, 105#

160728: 9:31, 110#

8/21/14: 9:22, 110#

6/14/14: 10:50, 110#

3/25/14: 11:22, 110#

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Jim Rix
January 27th, 2019 at 6:26 pm

For those of us who were wondering where Coach was going with those slightly unusual form/technique-based workouts, I think this is our answer. This right after FGB is our answer.

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Jake Kiddoo
January 27th, 2019 at 6:09 pm
Commented on: 190127

9:43 rx

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Jake Kiddoo
January 27th, 2019 at 6:09 pm
Commented on: 190127

9:43 rx

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Tj Cantu
January 27th, 2019 at 6:03 pm
Commented on: 190127

13:11 - scaled down to 105# bar


Had to switch to singles midway through the 2nd round. Happy just to finish this one!


Need to clean up my nutrition...damn it!

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Stacey Carpenter
January 27th, 2019 at 5:56 pm
Commented on: 190127

15:30 95# and legs forward ground

ring dips

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Krista Cooper
January 27th, 2019 at 5:49 pm
Commented on: 190127

9:23 Rxd

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Hendrik Bünzen
January 27th, 2019 at 4:37 pm
Commented on: 190127

14:05 rx’d

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marcus mcclain
January 27th, 2019 at 4:54 pm

Yea buddy

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Weon-Woo Lee
January 27th, 2019 at 4:29 pm
Commented on: 190127

8:20 Rx Lunchtime workout in Seoul

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Weon-Woo Lee
January 27th, 2019 at 4:29 pm
Commented on: 190127

8:20 Rx Lunchtime workout in Seoul

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Vincent Dahlqvist
January 27th, 2019 at 4:27 pm
Commented on: 190127

18 min / Rx

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Michael Engel
January 27th, 2019 at 4:13 pm
Commented on: 190127

M- 51- 5’6-165


95# squat clean and matador dips.

12:12

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Tomi Krznar
January 27th, 2019 at 3:56 pm
Commented on: 190127

14:45 60 kg/bar dips

wanted to quit after 2nd round, I am dead now

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Eric Love
January 27th, 2019 at 3:40 pm
Commented on: The Front Squat

Wish my squats looked as solid as hobart's

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marcus mcclain
January 27th, 2019 at 4:55 pm

We all do

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Eric Love
January 27th, 2019 at 3:38 pm
Commented on: 190127

I did a 50km ski marathon. It took me 4hrs and 15 minutes and destroyed my body, mind and soul

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Danny Bostwick
January 27th, 2019 at 8:42 pm

Good lord. Bless your soul.

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Maher Alsayid
January 27th, 2019 at 3:32 pm
Commented on: 190127

10km workout before todays WOD

This workout killed me 😅


Clean squats 50kg 30rep dropped to 40kg 15rep

Dips 15x3 i did 5reps 3times each round

Time 19:19 minutes 50kg

--To 26:40 minutes 40kg

I was going to give up on the 2nd round but i convinced myself i have to continue ✌

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Noor Greene
January 27th, 2019 at 3:27 pm
Commented on: 190127

13:04. RX’d. Strict ring dips.

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Christopher Baker
January 27th, 2019 at 3:12 pm
Commented on: 190127

10:20rx

Strict ring dips

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Lori Scharenbroich
January 27th, 2019 at 3:04 pm
Commented on: 190127

Chose Juan’s Option 2- Don’t have rings at my gym.


45lb for cleans and front squat.

10:43 and sucking wind.

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Claire Fiddian-Green
January 27th, 2019 at 2:59 pm
Commented on: 190127

20:30. Rx squat cleans. Scaled ring dips to 6 strict pull up attempts pronated grip + 9 strict dips on dip bar Rx.

Did FGB WOD first then rested 25 minutes before doing today’s WOD. Not my smartest decision, because I struggled a lot with the squat cleans (felt pretty dizzy).

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Jim Rix
January 27th, 2019 at 6:23 pm

Very brave to even try this after FGB!

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Sebastien Fitzpatrick
January 27th, 2019 at 2:58 pm
Commented on: 190127

9:40 Rx


Started my last round at 3:45, they promptly died.

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Chris Sinagoga
January 27th, 2019 at 11:06 pm

Yo Sebastien, I honestly don't mind that. You were flying! Assuming the form is good, I'd rather you fly out of the gates and die like you did than try and pace and go at a comfortable pace. Some workouts we want that. Not this one.

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Sebastien Fitzpatrick
January 27th, 2019 at 2:58 pm
Commented on: 190127

9:40 Rx


Started my last round at 3:45, they promptly died.

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Chad Fox
January 27th, 2019 at 2:23 pm
Commented on: 190127

36m/69”/150#


3 rounds for time of:

15 squat cleans

15 bar dips

Scaled: 115 lb.

Time - 8:14


Cardio tested on this one.

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Tyler Quinn
January 27th, 2019 at 2:19 pm
Commented on: Anatomy of Levers, Part 2: Leverage and Moments

I'm loving this information. Thank you.

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Michael Arko
January 27th, 2019 at 1:57 pm
Commented on: 190127

Bar @ 105lbs; burpees for ring dips (shoulder too sore for dipping): 13:07

No apologies: 15 burpees takes longer than 15 RDs.

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Drake Sladky
January 27th, 2019 at 1:31 pm
Commented on: 190127

8:44 at the L1 Seminar in Munich, DE!

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John Clarke
January 27th, 2019 at 1:25 pm
Commented on: 190127

8:00

Scaled 95lbs

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Federico Rossi Mori
January 27th, 2019 at 1:16 pm
Commented on: 190127

Coach michele rx 14:25

Me scaled 115lbs (bodyweight 120lbs) 10:47

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Jim Rix
January 27th, 2019 at 6:22 pm

Outstanding!

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Federico Rossi Mori
January 28th, 2019 at 11:35 am

Not too much, I can't already load 135lbs for a Workout with that volume of cleans, I need to grow my legs up more than this

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Nicole Deaver
January 27th, 2019 at 12:45 pm
Commented on: 190127

7:55

Scaled to 75#, & no rings so dips between my wobbly stools.


Woke up with my neck stiff/tight on left side so kept it light and didn’t try for Rx.


Bad day for a stiff neck, I’m off to haul, set up, and breakdown wrestling mats for a tournament. But the plus side is I am one of the few moms (maybe only since no one volunteers) that can move them!! Thank you CrossFit!! 💪🏻

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Jim Rix
January 27th, 2019 at 6:22 pm

Functional fitness, eh? Not surprised you're sore after you killed FGB yesterday!

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yuya shimazu
January 27th, 2019 at 10:39 am
Commented on: 190127

7min58s

hard(Tâ–³T)

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David Taylor
January 27th, 2019 at 4:05 am
Commented on: The Front Squat

I really like the recent addition of "points of emphasis" visualization graphics. Nicely done.

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Jeremiah DiPerna
January 31st, 2019 at 10:44 pm

Agreed 👌.

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Michael Schaal
January 27th, 2019 at 3:59 am
Commented on: 190127

10:15 RX

Ring Dips still a weakness

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Shawn Wray
January 27th, 2019 at 3:43 am
Commented on: 190127

Hey CF, I notice there haven’t been any new hero wods since the change. I hope more that this is due to lack of the fallen, rather than a change of course from the hero wods. Hero wods for heroes forever!

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Mike Andridge
January 27th, 2019 at 4:51 am

Hi Shawn, I was wondering the same thing but in 2018 there wasn't a hero wod in Jan. So we'll see. I mean this in the best way, but if I never honored a hero, I'd be ok with that. I hope you all understand what I mean.

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Steven Thunander
January 27th, 2019 at 2:24 am
Commented on: 190127

Globo scale: if it is OK, do this as Rxed. If using iron plates, pick a weight that you can at least do 10 reps touch and go unbroken. If using smaller than 45lb/20kg iron or metal plates, pull from mid shin, or place something under the plates to raise it to that height. Sub for strict ring dips... If you don't have rings, use a TRX or suspension trainer if available. If not, sub weighted 20/15lb db bar dips, or 2 to 1 bodyweight bar dips.

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Margaretha Josephsohn
January 27th, 2019 at 3:58 am

Any suggestions for a total beginner?

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Kellie Duck
January 27th, 2019 at 3:40 pm

Your Globo Scale has been a life saver! keep it up! much appreciated.

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Juan Acevedo
January 27th, 2019 at 2:12 am
Commented on: 190127

This is a variation of the benchmark Elizabeth. It is a short to medium effort. The cleans will target your metabolic capacity greatly while the dips will challenge your upper body strength stamina. Choose a load that allows you to keep picking up the barbell continuously without rests even if you are doing singles. For athletes learning the clean, front squats are a great option. Chose a modification for the dips that allows you to perform the fifteen reps with at most two breaks. This is all about staying confident and focused. Grind hard!

OPTION 1

3 rounds for time of:

15 squat cleans

15 toenail ring dips


Men: 105 lb.

Women: 80 lb.


OPTION 2

3 rounds for time of:

15 hang power clean + front squat

15 seconds support hold position

15 rack push ups


Men: 85 lb.

Women: 65 lb.


Check @dotcomscaled on Instagram for videos on the movements.

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Eric O'Connor
January 27th, 2019 at 1:48 am
Commented on: 190127

This workout has the same volume as the classic benchmark Elizabeth but I expect this workout to be a little longer due to the final round being a set of 15 vs. a set of 9 on Elizabeth. Here are some thoughts on scaling this one:

Squat Clean- The load is intended to be moderate and weights used should allow the athlete perform consistent singles and perhaps perform some touch-and-go reps. I’ll have athletes build-up to their working weight by doing 2-3 sets of 3 reps. This will allow me to assess whether they are loading the clean correctly. The volume of cleans is relatively low, so I won’t reduce reps today unless an athlete is very inexperienced or deconditioned. If I see that the initial round of 15 cleans takes longer than 2-2.5 minutes to complete, it will alert me that the individual may benefit from a reduction in load or reps for subsequent rounds. This movement can be modified further to a medicine ball clean. If I want to introduce the barbell to a newer athlete, I might scale to a power clean + a front squat or even to hang clean + front squat, depending on their capacity and mechanics.


Ring Dips -Many of my athletes will have to scale this movement. I typically will give 2-3 options for the day and adjust options slightly the next time that ring dips are programmed . Today I’ll either reduce reps or modify the movement:

1) Reduction of reps: If an athlete can perform a handful of ring dips but the overall volume will be overwhelming, I’ll consider having them shoot for 7-10 quality reps each round instead of modifying the movement to an easier variation.

2) Movement modification: For athletes the have experience but lack capacity for ring dips, using a band to assist throughout the range of motion can be a great option. For newer athletes or for athletes that lack exposure to this movement, I may have them perform a ring dip with their feet on the floor. I can vary the level of difficulty by either keeping their legs straight and in front of the body (more difficult) to legs bent and under the body (easier). If an athlete lacks the ability to stabilize the rings, this drill can also be performed with hands on a box or bench.

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marcus mcclain
January 27th, 2019 at 4:53 pm

Great insight! Thanks

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Stephane Leconte
February 20th, 2019 at 8:38 am

Thanks Eric for you comment. From me to meet you on CrossFit Competitor.

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Chris Sinagoga
January 27th, 2019 at 1:28 am
Commented on: 190127

Champions Club Scaling Notes


STIMULUS: Whoa Nelly! We dodged a bullet here. Elizabeth is the worst Girls workout, and this is not quite that so we are very fortunate. Same amount of reps each round means the intensity most likely won’t be quite as high.

But on the other hand this is basically Elizabeth. Squat cleans and dips (of any kind) are always a combo that makes your body scream WHY ARE YOU DOING THIS TO ME?! Like FGB, this can really be a brutal one if you have the capacity for heavy(ish) cleans and dips and want to go to “that place.” If you don’t, then stick with the 135 and ring dips and go through the reps. But, unfortunately, I think the best stimulus on this one comes from peak intensity. Dropping the weight a bit is obvious, but another sub might be burpees for ring or regular dips (especially if you can’t do like 8 in a row or so). Do maybe 10 burpees per round, or whatever number you can keep up an uncomfortably fast pace.


GROUP: Dummbells, going from the hang, and burpees can be good subs for lack of equipment or technique. I used to sub push-ups for dips, but they just don’t make my soul hurt like out-of-breath ring dips. If you do, make sure to practice ring dip progressions either before the workout, or another time.

Depending on how pissed off you’re willing your members to be at you, setting rep standards for good athletes can really help intensity. For example, “unbroken cleans on your first two rounds or your workout’s done” really adds some pressure. I’ve done that on Elizabeth and seen people pr, and also seen people drop out on 12 reps out of 15. You could also do this in a team workout format I like to call “tag.” Set up one bar and one set of rings between the two partners and a 2-minute time cap. Here’s the stations: 3 squat cleans, 3 burpees, 6 ring dips, 3 burpees. One partner starts at the cleans and one starts at the dips; on the “GO” they have to try and catch up to each other before the 2 minutes is up (they stop when one catches the other). If the reps/pairings are right, 3 rounds is plenty!


INJURY: For lower-body tweaks, try ring dips and knees to elbows. For upper body injuries two squat jumps (or one-arm thrusters) and a 200-m sprint. If it’s a bad injury, find something you can work on related to this that leans more towards “for quality” than “for intensity.”


I’M SCALING THIS WELL IF: You’re under 5:00 or 5:30 going into your last round and sucking serious wind.


I’M SCALING THIS POORLY IF: I fail my first clean


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 9. Elizabeth is 10.


GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 7. It’s going to be tempting to do this rx’d because both movements look cool. And doing this in 7:45 at 135 lbs, sucks a lot less than 6:08 at 115 lbs.

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