CFWUx2 10*45dl 5*45cj 3*95cj 3*117cj
19:56

I question the second point on "Loose Fingertip Grip".   I mean, it can be done...but if you are a cleaner (Oly) I do not think it should be done.  Thoughts?

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

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.  

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

10 front squat - 45 lbs
10 tricep pushups

10:14

11:34 Rx’d the day after completing 19.2

Scaled to 115#
15:56

rx 14:29

10:33 (95lb squat cleans)

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.

As rx'd
24:19

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. 

9:19 
Bar Dips 

12:05

13:56 rx

subbed 40# dumbbells

12:59

5:31 rx

14:07 rx 

Rx’d 15:53

45kg

4:55

9:25 Rx

M/34/6'3"/225

M50/5’5”/155

3RFT-

15 PC 95#
15 ring dip

6:42
Did after 5x1deadlifts, results there..

Scaled: 115lbs squat cleans and ring dips

9:48

9:42 Paralettes

13:18

13:03

3x
15 Power cleans at 135 lbs
15 bar dips
9:04

Whew 16:41

bar dips, 10:32

8:04
3 rounds
15 squat cleans 135
15 ring dips.

I’ve been wanting to do this since Sunday.
Today, Wednesday 1/30 was the day.
10:49 rxd

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

13:06 scaled to 35kg 
Bar tri dips (no rings) 

M/31/5'9/175

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

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

7:48 but regular dips

7:17 RXD. Fun one! 

10:48, 95#

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

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. 

23:03 Sc
3 rounds of:
15 Squat Cleans 135lbs
15 Assisted Ring Dips

12:02 Rx’d 

3 rounds for time of:
15 squat cleans
15 band assisted ring dips
35 kg.
16:23

Subbed to 20kg double kettlebell cleans & squats.
Ring dips as RX
11:53

14:15 Rx 

3 rounds for time of:

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

TIME: 13:33min

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.

20:57

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

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

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! 

8:46

10:21 rx

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#

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. 

11:03 M/23/195/Rx

10:27

10:27

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

Stationary dips 15,15,15

12:34

95 and strict dips 7:08

11:20

M/59/6’2”/230

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

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

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. 

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. 

3 RFT
15 squat cleans 135 lbs
15 ring dips (with feet on box)
14:06

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. 

10:29 RX

13:24 rx

6:33 
Power Clean instead of clean squat.  Sore knee. 

9'25" RX

14:00 RX

5:51 rx

12:36 rx

13:44
75# H. Partial squat cleans 
Blue band ring dips 

8:32

Scaled to 115lb

13:35
75#
Light Banded ring dips

14:46 #115, used rings 

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

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.

15 cleans (no front squat) 65lbs
15 ring dips (2 band assisted)
9:48

Fiancí© Rx 12:25

Scaled to 3 RFT of:
15 squat cleans at 115#
10 ring dips
9:47

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

11:45

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!

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

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

95 lb
8:20

D
35 lb and black band assisted ring dips
9:00

15:38
RX on squat clean, gym has no rings, so I did fixed dips.

36M/6'3"/185

3 rounds for time of:
15 squat cleans (65lbs)
15 assisted dips 

14:52

115 14:07

M/42/5'4"/145lbs
As Rx'd
16:15

10:58 - scaled to 115lbs

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

17:10 rx

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.

Scaled to 115# 6:54

37/M/68”/165 lbs

9:09 Rx

12:45 Rx 

8:37 Rx
M/40/5’8”/163

Florida Rain...outside gym....felt great...
3 Rounds 4 Time
15 Squat Cleans 105#
15 Ring Dips (touched Ground)
13:32

9:51 rx 

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#

9:43 rx

9:43 rx

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! 

15:30 95# and legs forward ground 
ring dips

9:23 Rxd

14:05 rx’d 

8:20 Rx Lunchtime workout in Seoul

8:20 Rx Lunchtime workout in Seoul

18 min / Rx

M- 51- 5’6-165

95# squat clean and matador dips.
12:12

14:45 60 kg/bar dips
wanted to quit after 2nd round, I am dead now

Wish my squats looked as solid as hobart's

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

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 ✌

13:04. RX’d. Strict ring dips. 

10:20rx
Strict ring dips

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

45lb for cleans and front squat.
10:43 and sucking wind.

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).

9:40 Rx

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

9:40 Rx

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

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. 

I'm loving this information. Thank you. 

Bar @ 105lbs; burpees for ring dips (shoulder too sore for dipping): 13:07
No apologies: 15 burpees takes longer than 15 RDs.

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

8:00 
Scaled 95lbs

Coach michele rx 14:25
Me scaled 115lbs (bodyweight 120lbs) 10:47

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!! 💪🏻 

7min58s
hard(Tâ–³T)

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

10:15 RX 
Ring Dips still a weakness

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! 

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. 

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. 

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. 

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.