CFWUx2 10*45dl/5cl 10*45dl/5cl 10*95dl/5cl 10*95dl/5cl 1*135cl
18:57

95 lb. cleans
bar dips (no rings)

16:13

outside, 39# dumbbells, and subbed push-ups on dumbbells for dips

8:15

13:29 @45kg squat cleans and strict ring dips (apart from about 3 kips of 21 and another 3 mini kips of 9.
Previously...
13:55 @52kg squat cleans and frame dips 10.12.13

6:00 rx’d

6:46 rx’d PR I think. Last time 7:03 I think. Power cleans. Not much kip on the dips. Took a while to warm up and get pain free on those but they felt good during. Broke cleans 9-7-5/7-5-3/5-4
broke dips 5-5-5-3-3/5-4-3-2-1/4-3-2

193/40/69”

4:06 Paralettes

M/35/5'10"/190

Rx'd 4:22 (PR)

More of a grip battle than anything on the cleans.

27:14rx. Squat

7:33 Rx squat cleans 

subbed bar dips: 7:16

RX 

21-15-9
Ring Dips 
Cleans 135lbs

3:35

20:20 - Still reeling from Hard Cindy so scaled to 15/12/9 of 95# cleans & kipping ring dips.  Long, long way to go to get back to form.

M/ 46/ 136 lbs/ 5’-6”
As Rx 8:24. 
I pulled my back last week doing Nate at the end of it and have been careful before trying to do cleans.
I went for a nice long run in the woods with my dog again this morning and then later after breakfast I decided to go for Elizabeth. I warmed up again well and tried 95& 115 and they felt easy so I went for the As Rx. 
the dips were east overall and I took my time to ensure I was performing really great movements.
Decent pace and good movements. 
happy to be a little better almost there and starting to work in some intensity and weight. 

As RX’d:

10:35

31 / 6’0 / 200

7:23 Rx
M/44/220/6'2"

5:50 
No rings, used bars for dips
Is it normal that the grip on the cleans is the hardest part of this? Couldn't feel my firearms afterwards...

5:26 Rx’d 
Power Cleans
Beat last time of 6:00

25:59
95 lb clean
TRX dip

5:57

7:09 - Rx
Tried to go unbroken on cleans 
Broke 8/7 on round of 15
Practiced kipping ring dips

Last was 7:56

Snowing outside on my rings...so stool dips. Rx squat cleans.

Ended up straining my right lat so quit early...21/21/13/13/-/-

6:19 Rx
PR 
previous PR was 7:09 in April 2018

12'51''

55 YOM 5’6” 217

scalled
21-15-9

Power Cleans X 115
bar Dips assisted -36lbs

13:53.    Over estimated my level of conditioning.,  should have used 95lbs not 115lbs

10:13 RX 
(w/ some toy tossing for the dog)
some practice w/power snatches 95# 
After that, I did the 800m sprint from a few days ago. 3:02 (not exactly sure of the distance, but it looked & felt like a .5 mile sprint) 😂 Then, horseback rode and went for an easy mile run. 

4:38 RX with Power cleans

Completed 2020-02-20
95lb cleans and bar dips
11:42

8.56 rx

Brand spankin new to crossfit. Really enjoy it tho.
7:22 
95lbs
Subbed dips for push ups to build strength

21:40
power cleans and not full depth on some dips..

M/36/165

6:02 as rx’d

First WoD back after 10 weeks of strength training only. Strength has improved but my engine has left me. Scaled way back today but got myself breathing hard and felt good. 

9-7-5 of 135# cleans and push ups. 

Scaled
Squat cleans @ 115lbs
Strict Ring dips

8:22

8:09 Rx 

Power cleans 4:43 

21-15-9
Power Cleans (95#)
Pushups
8:00 exactly 

Elizabeth 
21-15-9
Cleans (80#)
Dips (btwn stools using Perfect Push-up handles to mimic rings)
5:21 (PR)

Compare to 6:42 (75#)

5# more and over a minute faster I'll take that today, especially since I’m fighting to stay awake! 🤷🏻‍♀️

6:59, power cleans

power clean
7:02

Subbed
21 double 24kg kettlebell cleans/ 21 TRX dips
15 double KB cleans & front squats / 15 TRX dips
9 double KB cleans & front squats / 9 TRX dips
10:21
In the first round the cleans were too easy, so I decided to get closer to the original squat clean format-
43/1.78m/77kg

Rx’ed 

=5:50

used high rings which equated to slow transitions

Staying with family so had to sub:
Power cleans with 50-lb DBs (probably easier for me than a 135-lb bar)
Strict bar dips with 25-lb weight (definitely harder for me than ring dips)
7:59
m/51/5'11"/200#

M/6’3”/211

5:17 w/ per cleans

Prev:
4:12 (PR) Pwr Clns
6:50 Sq Clns

Power Liz
7:29, last was 7:13, pr is 6:44

9:57 R.X

10:31, scaled to 110# squat cleans, no weight drops. 

191005:  9:13 at 105#
180407:  8:38, 105#
171208:  11:22, 105#
160728:  9:37, 110#
150803:  9:31, 110#
140821:  9:22, 110#

95lbs cleans
9:59
Well, my goal was to be under 10.

RX 

21-15-9
Ring Dips 
Cleans 145lbs

6’46”

9:45
115# Hang power cleans
Strict ring dips

W/U was Deadlift and DUs
6 x 135/185/205/225

95lbs Added Lateral bar over burpees. 
Had to sub bar dips but all strict and unbroken. 13:26

5:15 Rx (2:15 lifetime PR!)

Hyped today!

6:23
85 lbs
no rings so bar dips with a band 

21-15-9
Power cleans 95#
Strict matador bar dips 
8:17
Opposite Tabata ring support hold arms fully extended (10 sec hold + 20 sec rest E30 seconds for 8 sets)

21-15-9

Dumbbell power clean - 45lb dumbbells
Hand release pushups

5:27

Scaled to
pwr clns @ 115#
ring dips
8:27
m/50/175
compare to
was squat cleans @115#
11:22
so not really a good compare to
A lot of "suspects" on the compare to that I hope are
doing well.

7:32
legs on floor assisted ring dips
75 lb hang cleans

M/45/6'2"/185#

Upon checking compare to time I obviously did something else maybe got confused and did "Grace" newho today definitely did "Elizabeth" scaled to 115# the rest as rx'd 9:07.......take that back I'm definitely an idiot I did clean and jerks today couldn't figure out why they felt so heavy...hello the ring dips Stacey what are you doing wake up lol

4:23 Rx
strict ring dips and 60kg bar

I think I'm gonna repeat this afternoon. I can go faster on cleans and maybe will try to do kipping dips

Clean 40 kg
Ring dips
11'56"

9 rounds
Body weight only
First wod after injury 👍

M / 172cm / 81kg / 35

Rx'd cleans / subbed ring dips for bar dips

5:52s 

RX:7'22''.
https://youtu.be/oV0X3iWbBHo

Globo scale: if without bumpers scale as necessary to allow fast reps with minimal setting down of the bar, and do the cleans from mid chin or use boxes or those step things to elevate the bar to normal pulling height.  If using dumbbells today do low hang squat cleans, 35/50lb dumbbells.  For ring dips, you can sub TRX dips, weighted bar dips, or 2/1 unweighted bar dips.  

Just a note, I will be competing at Wodapalooza this weekend, so I may not be able to post.  I will go back and post scaling/subs once I get back or when I get a free moment. 

15-12-9
power cleans @ 115#
ring dips
4:48
compare to same scale 5:52

INTENDED STIMULUS

Benchmark day! One of the most important contributions of CrossFit is that of giving an operational and elegant definition of fitness. Thanks to this we can measure it, and hence improve it. In the traditional implementation of our methodology, benchmark workouts are there to measure our fitness and give us meaningful data points of our progress. In this context, the intended stimulus is that of measuring. That does not mean that you necessarily have to do it RX or that you need to do the same scale you did in a previous attempt. It also does not mean that if you don't improve today from earlier efforts your fitness is stalling or regressing. It just means that your mindset should be that of observing where you are and how you can improve.

With that in mind, let's analyze this nasty little piece. Elizabeth is part of the original six benchmark girls. This is a short to medium workout. Fastest times will be below the 5-minute mark, while the majority of athletes will fall in the 6 to 10-minute range. We are looking for a weight that it is heavier than what you'd typically do in a typical wod, but something you can cycle in sets of three repetitions for the whole workout. Originally the workout was written with hang cleans on mind, but now it is widely practiced as squat cleans. The choice is yours; just stay consistent for the sake of measuring. Athletes new to the clean can modify to hang power cleans, front squats, or a combination. If adjusting the dips, try to preserve the instability that the rings provide. Modify by using a box, a bench or the floor to assist with your legs, avoid bands, and the dip station. Choose a level of assistance that allows you to complete sets of three dips consistently without a problem. 

And always remember, when performing these Benchmark Girls, dedicate your training to all the CrossFit women athletes that defy preconceived notions of what women should/shouldn't or could/couldn't do in training. Be humbled by these women and honor them with your best effort. Women like these are making the world a better place and will make it even better in the future.

▶ OPTION 1

21-15-9 reps for time of:
Cleans
Ring dips

♀ 80 lb. ♂115 lb.

▶ OPTION 2

21-15-9 reps for time of:
Cleans
Ring dips (assist with legs as needed)

♀ 65 lb. ♂ 95 lb.

▶ OPTION 3

21-15-9 reps for time of:
Cleans
Ring dips (assist with legs as needed)

WODS PLAYLIST

♀ 45 lb. ♂ 65 lb.

Champions Club Scaling Notes

RANT
I really don’t argue about things very much. If I’m in a
position to change something then I change it, if I’m not then I help the
person in charge try and achieve what they want, and if it’s a neutral setting
but someone says something stupid like “white cheddar Cheez-Its are better than
regular Cheez-Its” then I just shut off completely. HOWEVA (in a Stephen A.
Smith voice) there are three things I will argue on till all the oxygen supply
around me is used up. First, Denard Robinson was, is, and forever will be a
quarterback and would have broken every record and invented new records if
RichRod didn’t get fired. Secondly, you absolutely cannot pick Bulbasaur as
your starting Pokémon. Doing so says a lot of things about your softness. And
thirdly, “Elizabeth” is the meanest, most unpleasant girls workout CrossFit has
invented to date.

PURPOSE
Create a workout that somehow gets worse the better you get
at each movement.

NEW TO CROSSFIT SCALE
I’d try 3 rounds of 21 cleans (probably from the hang) at
light weight and 15 push-ups. Practice ring stuff in the warmup.

TRAINING SCALE
This is always tricky for me because ring dips (and bar
dips) have a very different stimulus than push-ups. I might go burpees instead
of dips if you’re looking for death.

PRACTICE SCALE
As is, For quality.

GROUP SCALE
See training scale and New to CrossFit scale

INJURY SCALE
Usually an injury is going to take a lot of intensity out of
a workout, so going For Quality would be good here. I’d pick one gymnastics
movement (medium skill for you) and one weightlifting movement (preferably
moving as many body parts as possible like one arm push press instead of strict
press) and do an AMRAP.

I'M A MAN! I'M 40! SCALE
Your workout is done if you break the cleans up.

WARMUP
Ring hold
Box jump
Squat
Jump rope
Pull-up

GENERAL FEAR LEVEL: 10

GENERAL WARM-UP

AMRAP 10:
250-m row
5 inchworm + a push-up
10 overhead squats with a PVC
15 hip extension on a GHD
20 elbow rotations with an empty barbell

SPECIFIC WARM-UP

Ring dip
2 sets of: 10-second ring support + 3-second negative + 3-second hold in bottom of dip (*scale to feet on the ground)
10 jumping ring dips
5 strict ring rips

Kipping ring dip drill (@estradaflyes)
2 sets of 5 reps per leg:

• Start at the bottom of the ring dip with the kipping leg straight and slightly behind the rings.

• To initiate the kip, drive the heel to the butt and at the same time, press out of the rings to extension.

• The legs have to be straight at the bottom of the dip in order to find timing and coordination.

5 kipping ring dips

Power clean

Perform 2 rounds of 5 reps each. Use an empty barbell in the first round, and use a barbell with light bumper plates in the second:
Deadlift + shrug
Deadlift + high pull
Hang power clean
Power clean

Build-up + practice

Perform 4 sets of 3 reps of the power clean. Athletes may want to go over the intended workout weight in the 4th set.

Perform 1-3 ring dips after sets 1 and 3.