CFWUx2 10*45/95+1cl*2 10*135+1cl
41:39
135lbs

12:23

March 3rd, 2022 (one day rest); midday

wu: bike, slihps
skill: sg db basics

wod:			extended elizabeth
					 21-18-15-12-9-6-3
					pow. cleans 42,5 kg
						   push ups
							 10:55

post: walk, shoulder accessory, bike

19:37 Rx’d

As rx’d, 13:47.

Thankfully these were power cleans.  Still exhausting.  Broke cleans 15-6 / 12-6 / 10-5 / 9-6 / 9 / 6 / 3 and ring dips 7-7-7 / 6-6-6 / 6-5-4 / 8-4 / 6-3 / 5-1 / 3.  Felt pretty good – was tough staying tight in the cleans in the last few rounds.  Feel pretty good with this; my best Power Elizabeth is 5:48.

48m/5'10"/180

Regular Elizabeth: 7:55

17:10 as rx’d. Started slow and easy with 6/5/6/4, then 3 sets each round of cleans until 12’s (2 sets) 6/3 unbroken. Strict ring dips except 2 reps where I had to kip slightly to get full lockout. Slightly unmotivated, stomach upset, and didn’t want to push so did a lot of recovering to a feel-good place today. 

180/42/176cm

Male RX 23y 175cm 86kg 

16:17

135lb and ring dips as strict as possible

15:55 Rx

M/28/6’1”/200lbs

Kept the rep scheme but scaled to 65# hang power cleans to protect the back. Bar dips because of no rings.
12:30

M/26/5'8"/155lb
CrossFit AFK

15:24 - Rx (Paced with 3s the whole time. Faster on dips (kipping) early on then faster on power cleans in later rounds. Knee feels better today, the power clean didn't bother it much at all.) 

As RX’d:

22:30

43 / 6’0 / 195

40# dumbbells

23:48

14:54 rx

Today Sub parallelette dips Elizabeth...10:50
5/26/21: 11:43 parallelette dips
2/19/20: 21/21/13/13/-/- DNF, lat strain

12:42, 115 lbs

M/35/6'/175#

13:54 Rx
(Sleeping baby meant holding on for bigger sets. Ouch.)

Deo gratias

Modified:
--
21-18-15-12-9-6-3 reps for time of:
DB Power cleans w/ 2x 15kg DB
Bench dips
SCORE: 18' 57''
--
Still sluggish and in need of rest...

13:28 scaled
2 20# dbs
countertop push-up 

Used 40-lb dbs for cleans
strict dips
20:32

Tom 11:36
Alexa 8:50
Standard Elizabeth reps and parallette dips

14:50 rxd

14:50 rxd

21-15-9 in 8:09 of
Power cleans, 95#
Assisted Ring dips

21-15-9
#95 power cleans
ring dips
17:39
+
6-8x push-ups sets

Rx: (kipping dips mostly)
11:53

M/30s/225lbs

95lbs, dumbbell push-ups 
18:21

95lbs
9:57

Rx’d 14:06

12:40 Rx'd
(kipping dips)
Extended benchmark theme this 3-day series - thank you mainsite for keeping it interesting!
m/53/5'11"/190#

Scaled to:
2x45#DBs power cleans
20# weighted bar dips

12:11

16:24, subbed BJ for cleans, bicep tendons are sore…

14:39 Rx
M/43/5’8”/165

Scaled to
Reg Elizabeth
21 15 9
PC @ 135#
ring dips
7:13
m/51/175
pr by 1:08 from 2014/2015
Past times were 8 min and change with 115# pc's
so really pleased with this today.

M48/5'7"/170#

14:21  (dips got very spice at the end) - (power cleans felt too light...maybe 105# next time)

Extended Elizabeth
21-18-15-12-9-6-3 reps for time of:
Power cleans 95 lb
Bar dips

Short extended Elizabeth:
21-15-9-6-3
Squat cleans, 105#
Ring dips
Elizabeth in 10:38, short extended in 13:05. Tough one after yesterday’s row/thruster/pull-up workout. 

Elizabeth pr is 8:38 in 2018 at 105#, 9:22 in 2014 at 110#.

59/5’8”/156

completed 10 mins after 211209 row/thruster/pull-up, so not a full tank to start. was going to try RXd weight, but scaled it down to 95lbs after trying a few power cleans. probably for the best. parrellel bar dips.

12:33

12:17 RX
M/38/5’9”/195#

58 yo m 5’5” 153lbs

28 days

Intermediate Option:
Elizabeth
21-15-9 reps for time:
Power cleans
Ring dips
95 lbs

11:40

M/47/6'2"/180#

Scaled to 95# the rest as rx'd 
10:57

Intermediate Option:
Elizabeth
21-15-9 reps for time:7:23
Power cleans
Ring dips light band
♂ 135 lb

12-18-15-12-9-6-3
85lbs power cleans
Ring dips 1 heel on box
13:03

Probably could have gone heavier on the power cleans. But Wednesday's 2*Isabel was same, 85lbs.

parallel bars：14'20''.
https://youtu.be/FeFM_yyKNQg

Scaled to:
Extended Elizabeth 
115lb power cleans
Deficit Parallette push-ups 

15:10

Champions Club Scaling Notes

RANT
I always assumed regular Elizabeth was full cleans, and the version in the Games that one year was signature to that event?

WORKOUT THEMES
Short and medium. Jumping with weight, pushing with skill (kip) and loss of connection (rings as opposed to p-bars). Stamina plays a little factor, otherwise they'd keep with 21-15-9 rep scheme

MAIN DECISION
Classic benchmark or new one? In other words, am I in the mood to go to "that place"? Personally, not in that mood.

TECHNIQUE SCALE
As is, actually. Lots of reps gives us lots of opportunity to practice, and descending rep scheme keeps us a little fresh. Just turn off the timer. Sub any kind of ring hold or ring push-up for ring dips.

CONSISTENCY SCALE
I am not going to embarrass myself (I originally spelled embarrass wrong and spellcheck fixed it) and try to do math in public comments. But just add all the reps up and do them as either 1 round or 2 rounds.

INTENSITY SCALE
You already know. Elizabeth. The one and only.

INJURY SCALE
Upper-body - AMRAP in 10 minutes of: 15 one-arm push press, 15 box jumps
Lower-body - sub hip extensions for power cleans

MY STUFF
I am a day behind, so I did running/thrusters/pull-ups. I'll hit an in-season version of this tomorrow.

GENERAL FEAR LEVEL: 8?

Globo scale:  If rings are not available sub TRX dips or weighted bar dips.  If no dip station is available do clapping pushups or pushups on the dumbbells.  If you are using iron plates today select a weight that you can touch and go at least 10 times unbroken fresh.  If using smaller than standard plates do low hang power cleans.  Dumbbells sub 35/50 lb dumbbells power cleans. 

Busy gym: do dips pre wod as strength then sub either clapping pushups or pushups on the dumbbells if you are subbing with dumbbells. 

Bodyweight/ equipmentless sub: 14-12-10-8-6-4-2 kneee jumps with momentum and 21-18-15-12-9-6-3 clapping or hand release pushups. If knee jumps are too difficult sub squat jumps to a target using the 21-18-15-12-9-6-3 rep scheme.