Monday

220829

Workout of the Day

52

Elizabeth (squat)
21-15-9 reps for time of:

Squat cleans
Ring dips

♀ 95 lb ♂ 135 lb

Post time to comments.
Compare to 210506.


Scaling:
Elizabeth is a classic benchmark that should be completed relatively quickly. Go lighter on the cleans and modify the ring dips so you can complete the work in less than 10 minutes.

Intermediate Option:
15-12-9 reps for time of:
Squat cleans
Ring dips

♀ 75 lb ♂ 115 lb

Beginner Option:
15-12-9 reps for time of:
Squat cleans
Push-ups

♀ 55 lb ♂ 75 lb

The Clean

3

The clean is a pure bit of functionality. The clean is simply pulling a load from the ground to the shoulders, where frequently the object is being readied for lifting overhead. With the clean, we take ourselves from standing over an object and pulling it to moving under it and supporting it.

Watch The Clean

The Ring Dip

1

The ring dip is to the bar dip as the squat is to the leg press. The movement requires upper-body strength, stability, and control while bringing the shoulders through full extension. Practicing the ring dip will develop upper-body pressing strength as well as a foundation for more advanced gymnastics movements.

Watch The Ring Dip

Comments on 220829

52 Comments

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Gregory Orsi
October 17th, 2022 at 8:35 am
Commented on: 220829

5min47

RX

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Nate Gordon
October 11th, 2022 at 7:37 pm
Commented on: 220829

10:00

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Morgan Greene
September 22nd, 2022 at 5:22 pm
Commented on: 220829

Intermediate: 8 min

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Jeffrey Howard
September 21st, 2022 at 7:24 pm
Commented on: 220829

M/26/5'8"/170lb

CrossFit AFK


8:23 - Rx (Threes for the first two rounds of cleans and all dips. Singles on the last nine cleans. Back felt better today but conditioning is lacking. Full body stamina and CVRE was blasted on this one. About 2-minute slow with the squat cleans in there instead of power cleans.)

(edited)
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Jeff Chalfant
September 19th, 2022 at 9:38 pm
Commented on: 220829

12:31 with strict dips/squat cleans


This may be a Pr for squatty-Liz. Legs felt stronger than ever -used to get debilitating DOMS before I was even finished but lungs are still the weak point here. Power/strict Elizabeth well under 6m. But moving myself and 135 through a squat is more than twice the work of a power clean. Probably could’ve gone faster but the 9’s would be been a real struggle. Held about the same pace throughout-maybe a little faster through the 9’s.


Broke cleans into singles until last 2 reps.

8-7-6/6-5-4/5-3-1 dips


Lost almost 10lb in the past month, no wonder I feel so gassed lately. I have been skipping warmups due to stress and feeling like I’m in a caloric deficit. Guess I was right! Fasted as usual and no warmup other than a couple front squats at 95, a couple squat cleans at 95, and 115…to check in with the knees, and a 5 sec. hold at the bottom of a ring dip!


173/43/176cm

(edited)
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Ralph Keeley
September 6th, 2022 at 3:42 am
Commented on: 220829

M/36/6’/178#


8:59 Rx


Deo gratias

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David Hinojosa
September 5th, 2022 at 5:06 pm
Commented on: 220829

7'28 Rx

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Matthew Phillips
September 3rd, 2022 at 8:05 pm
Commented on: 220829

7:30

65lb and tailgate pushups

Meine Tochter

18lb KB alternating and tailgate pushups

6:31


First CF workout in 3 years, Prost

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Az Native
September 3rd, 2022 at 6:35 pm
Commented on: 220829

13:30, worst time I think I’ve ever had since starting CF 16 years ago. PR is 6:44, last one year ago was 8:28. Getting older sucks!

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James Gentile
September 1st, 2022 at 9:29 am
Commented on: 220829

Scaled to 95lbs after seeing last year's 10 min cap and I was only done the 15 squat cleans at 135lbs. Parallel bar dips.


6:12.

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Nada Abdelrahman
August 31st, 2022 at 11:33 pm
Commented on: 220829

Beginner scaling

15,12,9

55lbs squats cleans, pushups

7:00 mins

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Marlies Severyn
August 31st, 2022 at 10:03 pm
Commented on: 220829

Beginner scale-ish:

21-15-09

55# squat cleans & regular push ups


42/F/20lbs overweight


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Dave DeCoste
August 31st, 2022 at 5:14 pm
Commented on: 220829

8:34 Rx

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Brian Louchis
August 31st, 2022 at 4:07 pm
Commented on: 220829

12:07 Rx

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Michael Arko
August 31st, 2022 at 1:47 pm
Commented on: 220829

Traveled over the weekend. Completed today, Wednesday 8/31 -- fasting day (but I had a 100cal protein hit):

95lbs barbell, dips with 1 heel on the bo (for ROM, identical to 2021)

7:53


2021: 11:22 (emphasis on form, ROM)

2020: 9:59 (same weight, dips w/NO box)

Today's not even close! Attributing gains to C2 rower.

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Brian Coon
August 31st, 2022 at 3:55 am
Commented on: 220829

Wow, those squat cleans take their toll.

7:52 rx

M/53/175/5'11"

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Matt Jones
August 31st, 2022 at 12:51 am
Commented on: 220829

7:48 rx

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Sam Meixell
August 30th, 2022 at 11:41 am
Commented on: 220829

21-15-9 reps in 10:56 of:

Squat cleans, 95#

Ring dips, assisted

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Benoit Bequignon
August 30th, 2022 at 9:50 am
Commented on: 220829

RX 61kg/135lbs


9’18


squat clean 1 by 1

ring dips 7+7+7/ 9+6 / 9

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Harris Harr
August 30th, 2022 at 9:36 am
Commented on: 220829

11:23


Last 3 dips banded

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Marco Antonio Menéndez Villa
August 30th, 2022 at 6:04 am
Commented on: 220829

10:41

50 kg (110 lb)

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Becky Hatlee
August 30th, 2022 at 2:54 am
Commented on: 220829

5:40:47

Beginner with mods

squat cleans 24#

mod push ups

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Tyler Hawkins
August 30th, 2022 at 2:46 am
Commented on: 220829

23:42 #95lbs

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Bryan Heath
August 30th, 2022 at 2:03 am
Commented on: 220829

35/M/5'6"/168#

Whooped me 😵‍💫😵🤧😷

RX

16:29

Trying to get it back post Covid

(+ covid 19AUG22)

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Lincoln Kerger
August 30th, 2022 at 12:18 am
Commented on: 220829

Scaled to 115# PC

6:29

Compare to: same scale 5:13


Knew I wasn't doing this at a PR pace, but didn't think I slowed down as much as I did. Oh well.

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Hershel Praeger
August 29th, 2022 at 11:51 pm
Commented on: The Clean

Modified Elizabeth

15-12-9

#Squat Cleans @75lbs

#ring dips

Last set of 9 I did push ups

Out of gas ⛽ 😪 nothing left in my arms

9:57

😓 😰 💧

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Troy Bruun
August 29th, 2022 at 10:26 pm
Commented on: 220829

7:01


21-15-9


Sqt CL(95lbs)

Ring Dips


GWU: 3x 200m Jog/10 Sqt/5 Push-up

SPWU: Spider-Man/ PVC CL Prog./ Empty BB Prog/ ^ Wod weight


Ring Support/sSupport Lower/Jumping Dip/Dip


COOLDOWN: Spider-Man/ Banded Front Rack

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Antonio Alves
August 29th, 2022 at 10:20 pm
Commented on: 220829

Modified:

--

2 rounds of:


21-15-9 reps for time of:

DB squat cleans @ 2x12,5 kg DB

Bench dips


5-min rest between rounds


Round 1: 10' 22'' | Round 2: 09' 49'' | 210506: 11' 30''

--

Peace.

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Tom Cuff
August 29th, 2022 at 10:10 pm
Commented on: 220829

10:15 scaled

15-12-9

95 lbs clean

ring dips


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Stacey Thompkins
August 29th, 2022 at 9:44 pm
Commented on: 220829

M/47/6'2"/180#


Scaled to 115# power cleans the rest as rx'd

5:08

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Shane Azizi
August 29th, 2022 at 9:37 pm
Commented on: 220829

14:44 Rx

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Kobe Breazeale
August 29th, 2022 at 9:31 pm
Commented on: 220829

15-12-9 reps for time of:

Squat cleans (75lb)

Ring dips


7:55

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John Clarke
August 29th, 2022 at 8:14 pm
Commented on: 220829

Ladies Rx, bar dips


7:54

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Coastie Nick
August 29th, 2022 at 7:52 pm
Commented on: 220829

Rx’d: 10:17 (PR using squat cleans)


Last time using squats cleans on this was 161209: 13:47

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Mike Andridge
August 29th, 2022 at 7:44 pm
Commented on: 220829

Scaled to

115# pc

strict ring dips

8:50

m/52/175

I actually think my 1 hr nap beforehand made me slower:)

compare to

21 15 9

Pwr Cln @ 115#

ring dips

6:26

m/51/175

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Kurt Hunt
August 29th, 2022 at 7:18 pm
Commented on: 220829

Scale for life. 95#s = 6:06

42/m/160

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Christian Simpson
August 29th, 2022 at 4:43 pm
Commented on: 220829

5/6/21: Rx power cln/Parallel bar dips...11:43

Today: 15/12/9 135# sq cln/ring dip...27:16

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Steve Day
August 29th, 2022 at 4:20 pm
Commented on: 220829

Dumbbell squat cleans 50lb dbs

bar dips

21/15/9


10:34

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Travis Shelton
August 29th, 2022 at 3:56 pm
Commented on: 220829

11:40 95lbs

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Jonathan Elmore
August 29th, 2022 at 2:02 pm
Commented on: 220829

THAT SUCKED!

9:07 #115 did most in sets of 3

Afternoon #95 8:28 (garage was a sauna)

Wife #25 Bar Dips 14:38

(edited)
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Guillaume Arnould
August 29th, 2022 at 12:48 pm
Commented on: Course Photos | Aug 22-28, 2022

Jenn & Spencer are the BEST!! Both amazing coaches and made the Lv 1 course in Danbury so much fun, what an awesome weekend. Thanks again.

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Luis Oliveira
August 29th, 2022 at 12:46 pm
Commented on: 220829
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Charles Meyers
August 29th, 2022 at 12:16 pm
Commented on: 220829

15-12-9 reps for time of:

Squat cleans

Banded Ring dips

95 lbs clean

7:49

(edited)
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George Fryd
August 29th, 2022 at 11:12 am
Commented on: 220829

death and misery indeed, subbed 50kg bar and bench dips (feet resting) 21-15-9 | 13:08mins

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Lee Robinson
August 29th, 2022 at 10:37 am
Commented on: 220829

Lee 43yrs Push Ups 60kg 5.17

Noah 14yrs Push Ups 30kg 9.10

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Steven Thunander
August 29th, 2022 at 4:58 am
Commented on: 220829

Globo wod: If you don't have rings sub either TRX dips, weighted bar dips (20/15 lbs), or do dips between benches or chairs. For cleans if you don't have bumpers you can either do low hang cleans or use risers or a rack to elevate the bar to the proper starting position. Dumbbells sub 50/35lb dbs, full movement for the squat cleans.


Bodyweight sub 21-15-9 burpee pullups and dips (or 2/1 hand release pushups, if nothing is available for dips).

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Chris Sinagoga
August 29th, 2022 at 4:31 am
Commented on: 220829

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Gymnastics and weightlifting. Squatting with upright torso, pushing without connection, core to extremity, range of motion, death and misery.


SHORT MEDIUM LONG


LIGHT


MEDIUM x


HEAVY


TECHNIQUE SCALE

4 rounds of:

2:00 clean practice

2:00 rings practice


CONSISTENCY SCALE

1 round of:

45 cleans

45 ring dips


INTENSITY SCALE

Sub 15-10-5 burpees for ring dips


MY STUFF

7:24, didn't feel it at all today and took this at around a 7, but didn't check the box. Still a miserable dose.


GENERAL FEAR LEVEL: 10

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Nicole Sawulski
August 29th, 2022 at 1:35 am
Commented on: Course Photos | Aug 22-28, 2022

Had a fabulous weekend with Todd, Chris and the whole crew at the L2 in Miami Lakes (Caution CF)!!

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Chad Sorentino
August 29th, 2022 at 12:46 am
Commented on: Course Photos | Aug 22-28, 2022

Chris and Todd, at our Lv2 course in Miami, crushed it! Many thanks.

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lewis wakefield
April 1st, 2022 at 6:07 pm
Commented on: The Clean

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Karl Eagleman
August 6th, 2019 at 5:20 pm
Commented on: The Clean

Hey guys! This sequence of the clean may help: https://www.instagram.com/p/ByAHxQHgu8U/

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Glenn Hodges
April 23rd, 2019 at 1:19 pm
Commented on: The Ring Dip

It appears to me that picture 2 and 3 in the sequence shown may be reversed. Anyone else see that?

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