Two quick questions:
1. I'm not clear on the X left / X right bit for the snatch. Can someone clarify that for me? Would you not just use a 35lb. DB in each hand and do the requisite number of reps at the same time?

2. I'm traveling this weekend, and the gym I've got access to doesn't have a rope climb. Any suggestions for a substitute?

Thanks...

How long of rope or how many total feet of ascent on each round ?

matt, you can use 2 kb's or kb's if you want....but i have my athletes use 1 db or kb because of the balance and stabilization required from the free side....plus the great conditioning work capacity enhancement....30x with each arm is really 60 jumps or triple extensions if you will. great stuff!!!

30 left arm, 30 right arm. "1 trip" up rope is 15 feet of rope climb.

Coach

This was tough for me. Yesterday (instead of the 400m runs) I tried learning to jump rope, so jumped for nearly an hour, bearable only because my ineptitude resulted in many pauses to untangle and start over. Today warmed up with 20 minutes more jumping, then found my legs so trashed I couldn't do proper snatches, just powersnatched the weight straight up without the squat. And since my gym doesn't have a rope (probably worried about liability), had to substitute pullups @ 10 pullups=one climb. So: 30 powersnatch (x2)/50 pullups/20 snatchx2/50 pullups/ 10 snatchx2/50 pullups. 37:39, hr 142 avg, 165 peak. Coach: Was 10/1 the right substitution ratio?

Adam,

Yes sir! That's exactly how to do that.

Greg

24:46 - 32 consecutive pullups! A new PR and well before my birthday deadline!

I ran out of time, energy and motivation to get the rope moved to a safe place in the barn so I took a page from Adam's book and did his workout: 25# db snatches followed by 50 straight bar pullups. Snatches were unsteady today; three hours of sleep between work shifts just doesn't sit well with this old lady.

I hope I can do 32 consecutive pull-ups someday. I wish I had a barn too, but they're illegal in Chicago...

The photo of the day inspired me to devote weekends to improving the C2-rowing. I have been reading up on the Wolverine Plan (U. Mich.) and decided to try a Level 4 WOD. It involves low-spin rates but keeping the 500m pace rates 'near' your 2K best split time. Anyone else toyed with this protocol? I found the 16spm pieces difficult to maintain - I did 3 x 10min sets with 10sec rest b/w pieces (176/180/184) for a total distance rowed of 7134m (Ave 500m=2:10). Ave HR= 150b/m

Mixing these Level 4 low spin/high power work-outs with the normal to high spin rate/shorter distance Level 1 work-outs seems to be a good way to improve power and rowing times.

I did the 35 lb snatches and subbed towel pull ups for the rope climb. I did 5 pullups and then alternated my grip and did five more for 5 rounds for the rope climb. Pullups turned to jumping pullups but regardless, my forearms were burning like fire. Time was 20:07.

Kelly that is just terrific, 32! An absolute triumph and tribute to your indomitable spirit.
P.S. Why didn't you answer my email?

Snatches with the 35 lb dumbell and substituted a body row holding a short length of rope for the climbs. Did 3x15, 3x15, and 3x10 for the rope pulls. Ouch!

time 14:09

Excellent workout!

PullUPs-Dead hang, on the command of up ! 43 Just for the record. I guess ive been in the zone lately, having some good PRs and CROSSFIT daze
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Great job on the pullups Kelly. I did this workout with my son and another wrestler from the local high school. We had 2 30 foot ropes to use so just did 2 trips up the ropes each round. No time recordedbecause Dad did not start the chrono but the upper body and especially the forearm discomfort were overwhelming. All 3 of us looked like dying cockroaches at the end. Last WOD for Ed for a week as we leave to go snowboarding tomorrow.

18:27

First, congrats Kelly - you ANIMAL..32 pull-ups.

No rope here, so I did the 30 -20 - 10 snatches and 10 pull-ups, 10 knees to elbow between the snatches. Good clean fun!

Not as quick as I'd hoped at 23:53. Subbed pullups for the rope climbs.

Adam,

I wrote you a reply quite some time ago, but it must not have made it to you...I'll check through my messages and resend it.

37:04

Dumbell Snatches 35#
Right Arm: 15-10-5, 10-10, 10
Left Arm: 15-5-5-5, 10-10, 10
Pullups: 5-5-5-3-2-2-1-1-1, 4-3-3-2-5-4-4, 6-4-5-5-5

Thought about doing 50 pullups to replace the rope climbs, then I realized I would be in the gym all afternoon if I did. So I only did 25 pullups in place of the rope climbs. They ended up being jumping pullups after halfway. This was my first time doing dumbbell snatches. They were a lot more fun than I thought they would be. I love how Crossfit introduces me to a new favourite exercise every other week.

Holy crap, that was tough.
Did the first round as written (pull-ups, no rope). But after those 50 pull-ups, I just ran out of steam. Finished all DB snatches, but just did 10 pull-ups in 2nd and 3rd.
33 min.

A Day Late AND A Dollar Short:

Couldn't even finish this one.Used a 35-pound dumbell but had to break the first two sets of snatches up into 15-15(30 each arm) and 10-10(20 each arm) alternating arms every rep.Last set hit all 10 reps without breaks.The rope climb is what really trashed me.3 15' ascents after the first bout of snatches, 2 after the second and only 1 after the final set of snatches.5 was out of the question.This catastrophe took 26 minutes 20 seconds.Lots of room for improvement here.

Congratulations on the 32 consecutive pull-ups Kelly!

24:14
25# db snatches, 50 pullups in 10s and 5s after the first set of 20.

Kelly, way to go, you MONSTER!

18:08
35 LB snatches, 30 pullups per round. I did the pullups as jump ups once I hit the fail point, to keep the heart going. Should have done 50/round, in retrospect.

Great WOD - my arms are still quivering as I write this post. I did 35lb snatches and substituted 30 pull-ups per round (I thought this reasonable as it would only take me 3 shifts to get up a 15' rope). I managed 18:44 - the pull-ups were my achilles heel.

1st Set - Snatches with 20 lbs
1 rope climb, 2X5 Pull-ups
2nd Set - Snatches 25 lbs
1 rope climb, 2X5 Pull-ups
3rd set - Snatches with 35 lbs
1 rope climb, 2X5 Pull-ups
19:30 minutes

5000 meter row

I used a 15 pound dumbbell because that's all I have. I did a rope climb movement on the Total Gym. Basically I laid on the slide and rotated my hands back and forth, palms inside, trying to go as fast as I could on level 5. Nice workout. The Snatches killed me. I really need to get some weights. Than I rest about two minutes and did some shadowboxing, jump roping, worked my abs, and did some medicine ball drills. Total workout time was 38 minutes.

Hello all,
I cannot get the animations to show for exercises. The dumbell snatch video just has an X in the upper R/corner. Same when I try to view the animations for exercises in this months journal. Any ideas?
Thanks all.

I'm too embarassed to give a time. I didnt have any problem with the dumbell snatch but the rope climbs were an almost impossible hurdle to over come. It is the first time I have done them in over 25 years (since basic training) what an awesome exercise. I'll factor these in at least once a week from here on in

Used the 10 pull-ups/1 rope climb substitute. Also did power db snatches. My knee doesn't think it's ready to aggressively accelerate underneath weight yet, even if it only is 35#. For the most part, pull-ups were done in sets of 10. Many breakdowns and long rests during the final round, however. Total time was 26:32.

Congrats on the pull-up PR, Kelly!

20:38

Did 15 pull-ups per round. Many, many breaks.

32:09 running a few days behind. did 50 pull-ups per round in sets of 10. last two rounds needed several sets of 5 pull-ups. I really like the movement of the dumbbell snatch! used 35#.