Wednesday 070613
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to 070410.
Given the state of things, there will be some serious substitutions going on.
“Exploiting Weakness
But the crushing charm of these ladies lies in their magnificent capacity to root out
weaknesses and humiliate you with them.
For many athletes the high rep deadlifts at 225 pounds, cleans at 135 pounds, and thrusters at 95 pounds are easy. For these same athletes handstand push-ups, ring dips, and pull-ups are very likely deficiencies. Typically, these athletes are larger.
Similarly, those athletes for whom handstand push-ups, pull-ups, and ring dips are a breeze are nearly certain to bristle at these loads and high reps in the weightlifting. Typically, these athletes are smaller.
Do these workouts favor middleweights? It doesn‚Äôt seem so. The middleweights seem to suffer at both ends.”
Coach Greg Glassman
Some pics from today’s lunchtime class, courtesy of Allison:
Practicing sumo deadlift high pulls with PVC pipes pre-workout.
Keith demos proper ring-dip form. Here he is at the top of the dip.
First-timer Marisela works on front squats.
Rob helps out our other first-timer, Andrew, with his clean.
Allison, a.k.a. A2, a.k.a. “The Cleaner”. (Yes, that’s 75 freaking pounds for her very first “Elizabeth” ever!)
The (never-ending) joy of ring dips.
Because your triceps weren’t burnt enough, here’s some L-sit practice on the parallettes, post-workout.
See the complete set of photos here.


  • Brett_nyc

    “Think of the “Girls” as random drug testing.”
    From Piere Auge on the main boards. This whole “rest” thing is getting old…Aaaaaarrrrrrgggghhhhh

  • Ewen

    5K: 19:04
    Torn callous taking forever to heal = can’t grip much with right hand = no WODs = total suckation.

  • dan

    From the BrandX website:
    Click on the June 13th – Elizabeth, scroll down and look at how they scale it:
    Big Dawgs:
    As Rx’d
    Women 95#
    scale the weight to 95-115# for men/55-75 for women
    If you can’t do ring dips do 2X the bar dips
    Dumbbell cleans
    Bar Dips
    If you can’t do do bar dips do 1.5X the number bench dips.
    Dumbbell cleans
    Bench Dips

  • Paul S

    Strong run Ewen.

  • Kevin

    Hey Ewen great time on the 5k run!

  • If you haven’t already, make sure you watch today’s video on the main site:
    It’s rather relevant to yesterday’s WOD, and the seeming contradiction of pursuing perfect form in conjunction with speed.

  • Kevin

    Great video Allison! Definitely important to get that point across big time. Not that I’m doing “Elizabeth” today, but just curious what the sub was for the clean since we cant drop weight.

  • Moon

    Just thought I would take a sec to show you one of the sports I do to cap off the top part of my fitness pyramid. I think I’ve mentioned to some that I am involved in the SCA and one of the reasons I am very excited about CrossFit is that it is such excellent training for their style of fighting. While the SCA appeals to many for many reasons, my focus is on armored combat which has to be the most useless and fun style of martial arts I have encountered.
    This past weekend I was way out in hills-and-sky Maryland at an event and I felt good. Really good. Surprisingly good, in fact, considering that I haven’t been in armor at a practice or event in nearly a year. But what I may have lacked in direct skills improvement I really made up for in endurance and strength – which added together to still increase my capabilities. Just as one example, I was the lead in a pulse charge that had me pushing against multiple people and because I had leverage, strength and a good feel for my body’s position and response on my side, I won the ensuing “Push-A-War” by several feet. I had a veteran guy (a stocky ~250#er or so) come up to me later and say he had never been moved like that before. And he didn’t mean emotionally.
    Our “superbowl” is coming up in August and I should be in decent shape for it, but really in my mind I have been in training for August of 2008. Oh yesss….
    For those who like visuals, here’s a little coverage of the weekend event, with a little video clip on the left of some small unit actions – http://www.herald-mail.com/?module=displaystory&story_id=167631&format=html
    This is closer to the scenario of the general melee that I was involved in – http://www.youtube.com/watch?v=9Q01E_y-s6w
    This is what’s coming up in August – basically 2 weeks camping, partying and stuff like this in woods, in forts or out in open fields – http://youtube.com/watch?v=m3qTE0KBres
    And for those who have NO idea what I’m talking about when I say “SCA” or what’s going on, here’s a good intro piece that coveres similar but smaller mega-event down south – http://www.youtube.com/watch?v=8vljdsfphks

  • Keith made people do Sumo Deadlift Highpulls as the sub if the cleans were too fugly.

  • ms@connectioncafes.com

    ! I thought he made me do sumo highpulls because I did *those* so beautifuly! 😉
    Another asterisk WOD;
    1) 65(?) Sumo Highpulls
    2) Jumping Dips (I managed I’d say… 4 or 5 straight each set)
    Question to runners: I am going to try a 5k this weekend. As someone who has probably run 1k total in his life, what is a good beginner time?Plan is to do 2x the resevoir.

  • Avery

    Well, if you’ve never done a 5k before don’t worry about your time just yet. If you know what your time is for a mile run or half mile you can approximate a good running pace, but really it’s all relative especially if you don’t run at all currently….
    There are plenty of people who don’t run, but can knock out a sub 7 minute mile just because they are extremely fit, while some runners train consistently for years and never better a 9 minute mile pace. Your best bet in the beginning is either to run for time or run for distance…no need to aim for both until you understand what pace you can run (injury free) for various distances.

  • A2

    75lb cleans
    jumping ring dips

  • 75# cleans?! A2 is a monster! I’m so proud of you, girl!

  • first workout totally rocked!! i am hooked.
    FOR THE NON-RUNNER!! don’t worry about going fast, worry about finishing. speed will come later. i always think of it as 10 min miles. it is very average, but a good place to start. if you can do better than that, you are five stars ahead!
    good luck

  • first workout totally rocked!! i am hooked.
    FOR THE NON-RUNNER!! don’t worry about going fast, worry about finishing. speed will come later. i always think of it as 10 min miles. it is very average, but a good place to start. if you can do better than that, you are five stars ahead!
    good luck

  • Dan O

    My first ever Elizabeth. I don’t think we got along very well.
    As Rx’d 135# and ring dips 11:38
    Got home and decided to row 10,000 meters. 44:45

  • juan g.

    damn i want a rower…….
    did this in 9:38
    105lbs cleans, should gone heavier
    i am ashamed.
    rescue me is on!

  • Ewen

    Asterisk/non-runner guy (Moon? Michael?)
    Going around the Reservoir is great for a 5K because you can do a lap, then decide to slow down or go faster on your second lap depending on how you’re feeling. If you never run, however, I would recommend just jogging along for the first lap at least and not worrying about the time. Once you’re satisfied you can actually finish 5K without dying, you can start working on pace.
    I’ll try to make it to the Box tomorrow morning but I might have to sub the sub for rope climbs if my finger can’t handle pull-ups.
    Come to think of it, are we going to be “allowed” to do all that jumping?

  • Michael

    Thanks from ‘non-runner’ guy aka ‘asterisk guy’ aka Michael. I like the plan to take the first lap easy. My only ‘benchmark’ for running is i’ve been doing a 4 block run (250k-350k) for about a week, best time is 1:04. Pretty damn sure i can’t keep that pace up for 5k.
    Marisela; great first class!
    A2; Great cleans, I think you were scaring the neighbors on the last few 😉
    Juan (and anyone else): Any interest in this saturday pm park? Still thinking tabata sprint/push-up/squat/…

  • Yoon

    Wow! Looks like I missed another party!
    Been busy with work and stuff these days and I only have time for Olifting (barely). I did, however, escape work early for drinks tonight and then did my first ever post-happy hour Olift workout…it didn’t go as badly as I thought it would (no weights dropped on head, etc.).
    A2: Good work keeping those elbows high on the clean!

  • Jeff

    sub 8 w/ 115
    Pretty sloppy reps halfway through the first set, but since I came in under ten…as my man Giles Corey would say, “More weight!” (Or maybe I’ll just slow down and work on form.)

  • A2

    Thanks Allison, Michael and Yoon!! :)!

  • Moon

    95# cleans.
    Jumping ring dips.
    8:25 – I think I shoulda used more weight.

  • Holy fuck, what was I thinking doing this as RX’ed? That’s bodyweight cleans for me. A long, painful 12:04.

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