21-15-9 reps of:
Clean 135 pounds
Post time to comments.
Compare to 071125.
Should we expect Fran tomorrow?
14:4? on yesterday’s Diane.
Pushups were done with feet on big box and using low rings.
Enlarge the image. Look at Tony Buddings! ahaha looks like Gellman from Regis and Kelly. Aw.
Just got home from training on my rest day. I actually rowed. 12 times. for 30 seconds. hell.
watching erik row without a shirt. heaven.
I can’t stand that thing. I’ve only rowed one time since starting CrossFit. I guess I should start practicing so I’m not a total lame ass at the games.
From today’s WSJ:
Diane yesterday: 14:54
HSPU’s (sets of 3, then of 2, then of 1, then of failed attempts) were forehead to 1 Abmat
Estimated time spent deadlifting: 1:15
God I hate those lopsided WOD’s. Like today’s, again. Or maybe it’s just me who’s lopsided.
Full Squat Cleans #95
In the last two weeks, we’ve had a slew of PayPal issues, questions about discounted year memberships, confusion around the new web-based attendance system, etc.
Rest assured, we’re just as confused as you are.
Within the next two weeks, we should have the web system running full speed, credit card processing set up at the Box, and a simple menu of pricing options for all ye faithful who’d like to get a discount by signing in for the whole year (either paying in full up front, or simply committing to a year month-by-month).
More details will, obviously, follow. But, in the meantime, our apologies for the confusion. As the end result will be a much more smoothly-running CFNYC, we’re sure it will be worth it, and we hope you’ll think so too.
First time doing Elizabeth – which we did at South Brooklyn.
power cleans to front squats 45#
subbed pushups (my shoulder is kinda funky)
Thanks to AllisonNYC for some awesome coaching on my cleans (working on a funny extra dip I do) and all around enthusiasm. Nice to see the flow between NYC and South Brooklyn – gives me warm fuzzies.
6:10 on diane yesterday
pike push ups
i have learned that my strength is efficiency.
Sept 5th, 07- 16:09, power cleans
Today: 11:32, power cleans (reverse power curls? I don’t know what you would call what I was doing)
Dips still kill me.
Then 2K row (500m at 20 strokes/min, 500m at 24 s/m, 500m at 28 s/m, 500m at 32 s/m): 7:14.5. I hope doing Elizabeth beforehand has something to do with that time. The last 500m were particularly disappointing.
Elizabeth w/ power cleans 8:00
Hari, Thank you for the pointers. I’ll try to break up my sets more evenly next time
CF WUx3 minus Dips or pushups
Yesterday :”Diane” pack version from brand X.
185# pound Dead-lift ( switched to 135# for last nine reps, I may be strong enough to DL 300#, but my form is not at all good enough for quick rep work with DL’s. So, from now on I’ll stick with 135#-155# untill my form improves.
Handstand push-ups. Lost track of time around 18 minutes, I think.
I now go to a globogym to tackle Elizabeth.
Elizabeth today: 18:49
Estimated time spent dipping: 2:19
God I hate those lopsided WOD’s. Or maybe it’s just me who’s lopsided.
11:52 Sub 105 lb Power Cleans (PR)
142lb Power cleans – [Not trying look cool. I was running behind class and just grabbed a guesstimate of plates and threw them on. Next time I'll focus on rounding down.]
Jumping ring dips – [++bumming. I can do them in singles when rested, but just wasn't coming together for this.]
10:52 Elizabeth as Rx powr cleans! It’s got to be the diet! Next time I’ll go for sub 10
Brian H., you were a hell of a pace car to keep up with man! Thanks Adam for talking trash to motivate me, and Moon for reminding me to work hard while the other guy is sleeping!
Robzilla that apple saved me life!
Guys- Elizabeth isn’t RX’d with power cleans. Elizabeth had full squat cleans.
What you did is “Power Elizabeth”.
Check out Greg A doing it both ways.
CF WUx3 minus Dips or Push-ups
21-15-9 reps of:
Clean 35# DB Cleans
Time 17 Minutes. My OLY lifts f##kin suck, at least I can do the ring dips. All of you that can do this as RXED, nicely done I’m a long way from cleaning, that many reps at 135#.
Elizabeth isn’t RX’d with negative dips.
What you did was “Negative Elizabeth”
Hari: I didn’t say I did Elizabeth as RX’d. I made it clear what I did.
Here you go. Elizabeth both ways. Greg A is a beast and a super nice guy.
Is your point that “Elizabeth as Rx powr cleans!” is somehow ambiguous; that once the initials “RX” appears, any qualification thereafter is inadequate? If so, how would you suggest the athlete clearly indicate that he or she used the RX’d weight but not the RX’d form?
Hari: That’s easy in this case. Say “Power Elizabeth” as RX’d.
I agree with AllisonNYC, Hari. “Rx’d” as a qualifier implies that you are doing the correct load AND the correct exercise as written. Doing 95# pushpresses is not the same as doing 95# thrusters so you cannot say I did Fran as Rx’d but didn’t go down all the way on my squats. A squat clean and a power clean are two different exercises for our purposes and a pushpress and a thruster are similarly different in that regard.
People like to say they did the workout as Rx’d but really that’s just being greedy if you are willing to lift the weight improperly. Power Elizabeth and Elizabeth are, for our purposes, entirely different workouts. Being precise with language is important in that it allows us to compare apples to apples. Comparing a power Elizabeth to a squatting Elizabeth is apples to oranges. The power output from reps of full squat cleans is dramatically higher and you can see that clearly when watching the difference between Amundson’s performances of both workouts.
We have to set the bar high because we are in New York and because we are more awesome than everyone else. Therefore it is important to be precise with our language and, more importantly, to be precise with our exercises. We should do HONEST pushups, HONEST pullups, HONEST squats and HONEST cleans. That way we set the bar high and make sure that people get the best physical education that they can get. And when we post our scores they are truly reflective our awesomeness.
Hari let’s pose this mathematically for you. If you go half the distance with twice the weight are you doing more work than doing twice the weight and half the distance? Why do some people choose to do half the distance with twice the weight? It’s because of ego. Pure and simple. Nobody wants to admit that they can only legitimately handle 45# and not 95#. This trend will lead to injury and poor performance in the long run. The athlete’s that learn to do things properly with medballs, pvcs and empty bars will go farther in the long run, than those who keep lifting more weight with bad form.
So, it’s the sequence of the words that is determinative. When “power” appears before “RX’d” it has a different meaning than when it appears after “RX’d?”
Should a woman doing Elizabeth with the RX’d female weight and negative dips write “Negative Female Elizabeth as RX’d? or “Female Negative Elizabeth as RX’d?”
Hari the workout is not written as
Start doing cleans with 135lbs then switch to power cleans when you get tired. When you get to the set of 9s then switch to a lower weight and finish with shitty power curls.
Do dips half the range of motion and when you get tired stop moving your arms at all and just bob your head up and down and count that as a dip.
If that were the case, we’d be the best affiliate in the Country!
Use the Rx’d term to simply denote that you are doing exactly what’s written with the understanding that you are doing the form properly.
If your doctor writes you a script and it says “take 2 pills every 4 hours with food.” You either do what it says or pay the consequences. You don’t say “I took two pills a day just like you said.”
You can do it like that but you don’t get to ask why it isn’t working when you aren’t following the directions.
How about this : when there is a sub then the “woman” doesn’t write as Rx’d but writes exactly what was done.
Full Squat Cleans #95
That was my version of Elizabeth for today. I did not say as RX’d because it was not RX’d.
Just because the weight is RX’d does not mean the whole WOD is RX’d. In order for a WOD to be RX’d the weights and exercises need to be exact. Don’t you agree with that?
I agree with Tyler for all the same reasons. Those were the reasons I decided to post what I did in the first place. I wasn’t trying to be argumentative. That’s why I added a at the end.
BTW. When I do “Elizabeth” for the first time as RX’d it will be with 95# (which I already use) and full ROM ring dips.
I’m simply going to write Elizabeth as RX’d. Not Female Elizabeth as Rx’d.
dips as Rx’d
then 10 hanging toes to bar, then 2×20 sec ring L-sits.
Elizabeth (as RX’d)
135# cleans (not squat cleans, nor power cleans, just good old fashioned bar in hands, at thigh height, pull-snap-jerk-straighten up cleans)
ring dips (full ROM)
Since Marisela demands it, see ya Tuesday at noon for the last CFNYC WOD until late March!
P.S. jeff, if you look at the power output for all of the 21-15-9 Girl WODs, the total work done on the gymnastic exercises is much less than the work done on the barbell exercises.
Here’s the rundown, using a 5’10″ 175lb Crossfitter:
Fran, as Rxd
Thruster Work: 33,883.54 joules
Pullup Work: 18,268.85 joules
Diane, as Rxd
DL Work: 37,190.79 joules
HSPU work: 8,979.08 joules
Elizabeth, as Rxd (full squat cleans)
Clean Work: 58,642.78 joules
Dip Work: 12,820.25 joules
all of the above calculations are thanks to the folks over at Catalyst Athletics:
Thanks, David. That’s good for my records. Glad somebody else did the math so I can take advantage of it.
So wait, you mean we can do Fran with push presses instead of Thrusters? Damn, why was I killing myself so much?
Hahah. I can’t help it. Gabe, that’s not as RX’d. Those are Hang Power Cleans. !
the only thing i have “cleaned” all day was my kitchen. after eating stuff not on the caveman diet.
and it was power eating
but the cleaning was definitely Rx’d.
greg-awesome job. the ice cream is almost there! u earned it-whatever clean you did!
I think we can get you off with probation, if you agree not to use “RX’d” in the future unless you do something exactly as RX’d.
We can appeal, but if we lose, you may spend time doing Jail House Burpees. It’s your call.
Ok Hari, I agree not to improperly use “rx’d” of it means ice cream. We don’t want to incur the wrath of the vengeful Crossfit Gods!
Mongo told to do power cleans.
Mongo do power cleans.
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