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Saturday, May 4th, 2013 - Elizabeth
Posted: 03 May 2013 04:24 PM   [ Ignore ]
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SATURDAY 130504

“Elizabeth”

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

Post time to comments.

Compare to 120119.

The mainpage of CrossFit directs new people here for help getting started CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Answers to frequently asked questions can be found in the Beginners forum.

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“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 03 May 2013 07:28 PM   [ Ignore ]   [ # 1 ]
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Note:
The CrossFit pull up is an anyway chin over the bar. The fastest way you can accomplish the work required is the CrossFit way. Kipping, butterfly or strict the one that produces the most power is the one to use. Similarly the CrossFit clean, unless specifically described by a modifier such as hang or squat is anyway from ground to shoulder.  The one you choose should be the one that gets the job done the fastest and most efficaciously.

Big Dawgs:
As Rx’d
Women 95#
Porch:
If you can do Cleans with the required weight but it is going to turn into a slog try the following scaling:
12-9-6
Cleans
21-15-9
Ring Dips
If you are on the other end and the ring dips are going to be a slog then scale this way:
21-15-9
Cleans
12-9-6
Ring Dips
Note your scaling and add reps next time

Pack:
scale the weight to 95-115# for men/55-75 for women
If you can’t do ring dips do 2X the bar dips

Puppies:
21-15-9
Dumbbell cleans
Bar Dips
If you can’t do do bar dips do 1.5X the number bench dips.

Buttercups:
15-12-9
Dumbbell cleans
Bench Dips

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Posted: 04 May 2013 02:23 AM   [ Ignore ]   [ # 2 ]
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Clean
21-15-9 of 115#,95# and 105#

Ringdips
as rx’d


Anybody have advice on when to progress in weight or reps?

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-Justin

“Fitness is a journey, not a destination”

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Posted: 04 May 2013 03:16 AM   [ Ignore ]   [ # 3 ]
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losthonky - 04 May 2013 02:23 AM

Clean
21-15-9 of 115#,95# and 105#

Ringdips
as rx’d


Anybody have advice on when to progress in weight or reps?

Moderators will give advice on what to scale the weight/reps to, but only you know when to progress. As RX’d isn’t advised if you’re a puppy unless you are entirely confident and familiar with the movements. Elizabeth is a bench mark WOD, so ideally you should keep the same weight for each set. It is also for time: done in your quickest time possible (so if possible, don’t change the amount of weight on the bar).

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Posted: 04 May 2013 03:18 AM   [ Ignore ]   [ # 4 ]
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Elizabeth (pack)
21-15-9 reps
95lb cleans
Ring dips

8:54

Beat my previous PR by 3minutes! Was very very nearly sick though… smile

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Posted: 04 May 2013 03:30 AM   [ Ignore ]   [ # 5 ]
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Power clean (DL, PC)

Wu: Yes

Skill: Snatch (stick)

CFSB:
DL; graduate—> 3x132.5
PC; Establish 1RM, do todays WOD (result 85 kg)

WOD:
Power clean 1-1-1-1-1-1-1
50-60-70-75-80-82.5-85 kg

MWOD:
K* 8 minutes
50 hollow rocks

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CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

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Posted: 04 May 2013 04:20 AM   [ Ignore ]   [ # 6 ]
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Cleans
21-15-9 @ 115lbs
Ring Dips
15-12-9 -w/touch at bottom

12:11

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M/40/6ft/205

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Posted: 04 May 2013 06:14 AM   [ Ignore ]   [ # 7 ]
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Wrighty - 04 May 2013 03:16 AM
losthonky - 04 May 2013 02:23 AM

Clean
21-15-9 of 115#,95# and 105#

Ringdips
as rx’d


Anybody have advice on when to progress in weight or reps?

Moderators will give advice on what to scale the weight/reps to, but only you know when to progress. As RX’d isn’t advised if you’re a puppy unless you are entirely confident and familiar with the movements. Elizabeth is a bench mark WOD, so ideally you should keep the same weight for each set. It is also for time: done in your quickest time possible (so if possible, don’t change the amount of weight on the bar).


-I understand but there are something I can do on a higher level than ‘puppy dog’. So how do you get to the next level?

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-Justin

“Fitness is a journey, not a destination”

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Posted: 04 May 2013 07:58 AM   [ Ignore ]   [ # 8 ]
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Rest day today

Adam

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Posted: 04 May 2013 08:25 AM   [ Ignore ]   [ # 9 ]
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Warm-up:
Fundamentals/practice for the lifts
Stretching

WOD:

Hang Cleans
21-15-9 (95-115-115# respectively)

Ring dips
21-15-9 (some helping in the 2nd and 3rd set)

Time: 18:09

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~Dave

M/31/6’2”/250

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Posted: 04 May 2013 08:35 AM   [ Ignore ]   [ # 10 ]
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losthonky - 04 May 2013 06:14 AM
Wrighty - 04 May 2013 03:16 AM
losthonky - 04 May 2013 02:23 AM

Clean
21-15-9 of 115#,95# and 105#

Ringdips
as rx’d


Anybody have advice on when to progress in weight or reps?

Moderators will give advice on what to scale the weight/reps to, but only you know when to progress. As RX’d isn’t advised if you’re a puppy unless you are entirely confident and familiar with the movements. Elizabeth is a bench mark WOD, so ideally you should keep the same weight for each set. It is also for time: done in your quickest time possible (so if possible, don’t change the amount of weight on the bar).


-I understand but there are something I can do on a higher level than ‘puppy dog’. So how do you get to the next level?

Being able to handle the weight is different from being able to do the exercise with the intensity required to get the full range of Crossfit benefits at the chosen weight. A good rule of thumb is to pick the scaling that you think fits best, and then adjust according to how your times line up with other top performers on here. If you are matching or beating their times, then move to a tougher scaling. If you are getting it done in less than double the time of a top performer, you are at the right scaling for you for right now. If it is more than double their time, you should strongly evaluate scaling further to maintain intensity.

Note, I’m an on-again/off-again crossfitter. I am not a trainer, so listen to their advice over mine. But the above is what I follow, based on what trainers and mods here have advised here in the past.

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For my CrossFit blog: http://cf.jgb146.com

For my poker strategy videosite: http://www.grinderschool.com

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Posted: 04 May 2013 08:52 AM   [ Ignore ]   [ # 11 ]
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B/I: 1 mile run, 5 min jumprope, stretches, 3x(15 GHD situps, 15 back extensions, 15 squats, 15 push-ups, 15ft rope climb)

OHS 5x(45#,65#,75#,85#,95#,65#)

WOD:

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips (21 ring dips, 30 and 18 bar dips)

15:03

C/O:
Core workout

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M/30/5’9”(180cm)/215#(98kg)
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If it is important to you, you will find a way.
If not, you’ll find an excuse.

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Posted: 04 May 2013 08:55 AM   [ Ignore ]   [ # 12 ]
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I swear I thought I posted this already…

WU: pull ups, sit ups, shoulder pass throughs, med ball cleans for form

Elizabeth Puppies
Cleans at 30 lbs 21-15-9
Bench dips (doubled) 42-30-18

12:59

There is a mouse (or rat) living in my garage.  I’m always tweaked that it is going to run over me one day when I’m doing sit ups.  Or give me some disease like the plague or something…

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Posted: 04 May 2013 09:04 AM   [ Ignore ]   [ # 13 ]
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WVC ride - 55 miles @ 23.2 mph avg
First half avg speed 25.1 mph
2nd half tons of head wind :(

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M/36/6’/185#(Was) I’m know 198#and decreasing smile

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 04 May 2013 09:04 AM   [ Ignore ]   [ # 14 ]
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“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips

Time 11:32

Ring dips were the most challenging, both with respect to form but also the set up being somewhat painfull to use. Metal clips dug into my triceps on each rep…

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“We lose ourselves when we compromise the very ideals that we fight to defend. And we honor those ideals by upholding them not just when it is easy, but when it is hard.”

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Posted: 04 May 2013 09:39 AM   [ Ignore ]   [ # 15 ]
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“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips

Time 8:11 with 115# bar


just bought a bar and bumpers so need to practice oly lifts

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M/31/6’1/185

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