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21-15-9 reps for time of:
Clean 135/95
Ring Dips

Athletes may choose whether to do the power clean or squat clean version of this benchmark WOD.

Post time and Rx to comments.
compare to 1.29.09

Nate does his first exposure of presses

June's second Foundations cycle details:
Days: Tuesdays and Thursdays at 8pm
Dates: 6/29-7/22
Register Here!

Happy Father's Day!! Do you think doing CrossFit makes you a better Dad? How so?

Greg and Annie do squat clean "Elizabeth" CrossFit
Greg does power clean "Elizabeth" CrossFit

Reader Comments (10)

Push that head through Nate!

I think that being fit makes you a better Father. Mine was/is always involved in sports and exercise, which therefore became the norm for myself and my two brothers. Unhealthy parents tend to have unhealthy kids because that is what is normal in their worlds.

Crossfit was extremely helpful during the birth of Charlie in that it has taught me to be a better coach. The encouragement we give each other during hard WODs translated directly the birth. The strong, metered and focused attention to getting more work done when the athlete really wants to quit had Charlie popped out after only an hour of pushing.It was a workout, and just like after many partner WODS when the work was done, my partner told me that she couldn't have done it without me.THAT is the power of what we do in the gym. The community that understands how to coach each other in a way that is strong, metered, encouraging all the while understanding the specific abilities of the athlete and how to make them just a bit better today. And THAT, is for me what being a father is about.Thanks to the SBK coaching staff for teaching me this.

And - Happy Father's Day to all the SBK fathers!!!
June 20, 2010 | Unregistered CommenterNYWINEGUY
happy first father's day brian - and happy father's day to all the sbk dads out there.

crossfit TOTALLY makes me a better dad, btw.

speaking of dads - i'm heading upstate to see mine right now!
June 20, 2010 | Unregistered Commenterstephaniep
HAPPY FATHERS DAY CFSBK DADDIES! Hope it's a lovely one.
June 20, 2010 | Unregistered CommenterLaurel
Elizabeth.95#White band bardips which degraded to green band sproing-launches with about 15 to go.

June 20, 2010 | Unregistered CommenterPeter
Power Elizabeth: scaled to 15-9-6, 95lbs and starting with ring dips. Got through the first 15 dips, but then had to scale to bar dips for the rest of it. 9:31. I scaled the reps on dips because I really want to be able to do these ring dip workouts Rx'd and thought I might manage the reduced volume. Scaled the reps on cleans to focus on good technique and not destroy my collar bones, which worked! No bruises.

It was unbelievably hot and sticky in there today.
June 20, 2010 | Unregistered CommenterLaurel
Power Elizabeth. Rx'd weight and movement but limited reps (15, 9, 6).


I need to get better at dips.
June 20, 2010 | Unregistered CommenterMalcolm
Power Elizabeth: 95# + yellow band ring dips. 8:48Need to work on dips in a serious way--did the first set in 5s and 6s but that fell apart for the next two rounds.It's been fun to have my friend Liz from NOLA around for the weekend. She beat me this morning by a minute but scaled the dips to a blue band so I call it a draw.
June 20, 2010 | Unregistered Commenterkatie
Power Elizabeth: 8:30 125#/green band ring dips

Cleans felt pretty good, could have probably gone rx'd, dips however were very wobbly, had to change from blue to green after the first 4.

Does CF make me a better father? Not sure, but I'm definitely glad I don't throw my back out every time I pick up my kids (like some of my friends.)
June 20, 2010 | Unregistered CommenterBjorn
Happy Father's Day to all!

CF has NOT made me any better of a father BUT I will say that one of my favorite CF memories was doing a FGB-style WOD with my dad at Blauer's place in Virginia during a seminar there.
June 20, 2010 | Unregistered CommenterShane
10:54 with 105 lbs and ring dips
June 21, 2010 | Unregistered CommenterShawnS

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