August 27, 2004

Friday 040827

7 rounds for time of:
45-pound barbell snatch, 4 reps
Overhead squat, 4 reps
Overhead walking lunge, 4 steps
21 Sit-ups

Post time to comments.


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The Hernandez brothers and little Leo at Mike's Gym.

Posted by lauren at August 27, 2004 10:29 PM

Excellent - dislocation of expectation. I was expecting a nice rest day today and simply logged on to check the message board only to find another three days of fun ahead!

Legs are not going to be happy!

Comment #1 - Posted by: fish at August 26, 2004 12:25 AM

Me too. It's time for work; I'll have to do this WOD this pm. Neat sis days in a row!

Comment #2 - Posted by: Dave K at August 26, 2004 4:17 AM

Well being quite suprise that we have a WOD today, I feel this was the easiest one for me yet.


Comment #3 - Posted by: Michael P at August 26, 2004 5:08 AM

I assume the overhead squat and the overhead walking lunge are with the same 45lb bar. Is this correct?

Comment #4 - Posted by: Tony B. at August 26, 2004 5:39 AM

Fish, Dave, Michael,
You guys got hosed. Sorry. (This workout originally posted on Thursday, the Rest Day.)

Yep, the "overhead lunge" proceeds immediately after the OHS with, of course, the same bar.

Comment #5 - Posted by: Coach at August 26, 2004 5:46 AM

No worries I will just take tomorrow off. Besides it was kind of interesting to see if I had the courage to get off of the couch and do it or not.

Comment #6 - Posted by: Michael P at August 26, 2004 5:49 AM

Clarification please...

I am working under the assumption that the OH Squat and OH Lunges should be done with the same bar, the Lunges immediately following the Squat. But are we meant to use the same 45 lbs. that we used in the Snatch, or a separate bar loaded closer to our max. weight for OH Squat / OH Lunge?


Comment #7 - Posted by: Matt G. at August 26, 2004 7:40 AM

I think East coast crossfitere are eager to workout easy to get "hosed".. but appreciative of any attention & grateful for ALL WODs.. no matter IF they are encrypted

Comment #8 - Posted by: Dave K at August 26, 2004 10:05 AM


Pretty easy, though I need to make big improvement in my snatch.

Comment #9 - Posted by: Fred at August 26, 2004 11:06 AM

Matt G-

Use that same bar throughout. Typically if multiple bars/loads are in order that will be mentioned in the specifics.

Comment #10 - Posted by: Robb at August 26, 2004 2:23 PM

wod as prescribed.
time = 8:56

Comment #11 - Posted by: JC at August 26, 2004 2:32 PM

Day early. 11:15. Un-anchored situps done on weight bench. Finished with balance assisted pistols 5 per leg for two sets.


Comment #12 - Posted by: Dan S. at August 26, 2004 4:06 PM

10:16 I think I'm back on schedule now.

Comment #13 - Posted by: Dave K at August 27, 2004 4:24 AM

13:36, nice and steady

Comment #14 - Posted by: Ed Velasco at August 27, 2004 4:51 AM


I did 4 steps to each leg on the OH Lunges, not 4 steps total.

Comment #15 - Posted by: Matt G. at August 27, 2004 5:33 AM

About 15 minutes. Subbed 8 high box jumps for the walking lunges which I can't do due to an injury at the moment.

Comment #16 - Posted by: KevinA at August 27, 2004 5:56 AM

So I've never done snatches with a barbell...That first one sat me on my butt :) Everything went fine after that, slowly, but no more sitting. inclined situps, 45lb bar 20:25. Do I get slowest of the day award?

Comment #17 - Posted by: ChemGirl at August 27, 2004 6:03 AM


Worked hard on dropping under the bar fast, not doing the sumo thing and breaking parallel each rep of the snatch. The last sets were much better than the first couple rounds. I'm surprised these went as well as they did as I haven't worked on barbell snatches in a long time.

OHs were rock bottom and OH lunges had a knee lightly touching ground each rep.

Anchored situps.

Congratulations to Lynne - she got her 40 pullups last night!

Comment #18 - Posted by: kelly at August 27, 2004 6:05 AM

The snatch is a relatively new movement for me. I had a hard time getting under the bar gracefully. I'm sure its a flexablity issue. I will have to work on this.

Comment #19 - Posted by: swartz at August 27, 2004 7:02 AM

time: 7'49"
sub. situps with crunches

Comment #20 - Posted by: Onur at August 27, 2004 7:31 AM


Good technique workout.

Comment #21 - Posted by: chad stclair at August 27, 2004 7:31 AM

about 16 minutes

Comment #22 - Posted by: Sam L at August 27, 2004 8:44 AM


Comment #23 - Posted by: Steve M at August 27, 2004 9:15 AM


Enjoyed the technique work today.

Comment #24 - Posted by: steve h at August 27, 2004 9:52 AM

Is this all done with 45 pounds (bar)?

Comment #25 - Posted by: Chris at August 27, 2004 10:18 AM

I don't have a barbell so I used a broom stick and a power block DB on each end. For the snatch I used the Dumbbells alone. Setting up the broom stick and the DB's sure hurt my time.


Comment #26 - Posted by: Cesar. at August 27, 2004 10:24 AM


Yes, use 45# bar with every exercise.

Comment #27 - Posted by: Cesar. at August 27, 2004 10:29 AM


I too enjoyed the opportunity to work on leg flexibility and technique. Only the first set of sit-ups was unbroken.

Comment #28 - Posted by: Bob C. at August 27, 2004 10:34 AM

Used 95# bar for the lifts and subbed tuck-ups for sit-ups. The first two lifts of every round went fairly smooth although I did have to break one of the sets of OHS. The overhead lunge steps were, I thought, the hardest exercise (this could be because of its placement in this WOD however). With the exception mentioned above, I didn't break while using the bar. I rested during the sets of ab work (i.e. 5-15 reps, rest for 20 seconds, continue).

Time was 12:47.

Comment #29 - Posted by: Ryan Atkins at August 27, 2004 11:22 AM

Congrats on the 40 pull-ups, Lynne!

Comment #30 - Posted by: Ryan Atkins at August 27, 2004 11:23 AM


Snatch form was halway decent, but it was enough weight to notice the flaws that would start to appear when i added weight. Need to work on shoulder and ankle flexibility. Oh, and i love crossfit.

Comment #31 - Posted by: charlie reid at August 27, 2004 11:27 AM

7 rounds for time of:
45-pound barbell snatch, 4 reps
Overhead squat, 4 reps
Overhead walking lunge, 4 steps
21 Glut-Ham Sit-ups


Comment #32 - Posted by: jdg at August 27, 2004 11:49 AM

Mental misfire on the way to the gym, therefore:
7 rounds of:

55-pound 1 arm DB snatch, 4 reps each arm, full squat
60 # Overhead squat, 4 reps. Baled & dropped on 1 rep, all others full squat. Nice !
60# Overhead walking lunge, knee to floor, 4 steps
21 Sit-ups, inclined, no breaks

Chem girl, 30:31 makes me DFL for today.

Comment #33 - Posted by: Alex at August 27, 2004 11:59 AM

8:31, this morning.

Squat snatches, Unanchored sit-ups on floor. Would have done glute-hams but wanted to give my back a break and see how fast I could blaze through this one. This felt a little easy; I wasn't really breathing hard when I finished. When I feel like some quad pain and burning lungs, maybe I'll try this again with more weight (1/2 BW?) and GH sit-ups.

Comment #34 - Posted by: Ross Hunt at August 27, 2004 12:18 PM

18:53 bent knee, anchored feet sit ups
no breaks on this one, a first for me
just a 10 second walk from garage to back yard between sit ups & barbell

Comment #35 - Posted by: Jim C at August 27, 2004 1:12 PM

Mixed up the sets of sit-ups with glute-hams, roman chair, hanging knee-ups, and incline.

Comment #36 - Posted by: Eagle_Eye at August 27, 2004 1:17 PM

unanchored situps
should increase 45lbs for lifts

Comment #37 - Posted by: stephen rossi at August 27, 2004 1:22 PM


WOD as set. Snatches and OH Squats below parallel.

Then did Crossfit challenge of running a mile, then bench press bodyweight 21 times within 10 minutes. Managed 9:12, no idea how blokes are cracking this sub 6 mins!

Finished off with 5K pack run and tomorrows WOD managing 118 pull ups. Fairly tired now!!

Need to crack a long run tomorrow for my marathon.

Comment #38 - Posted by: fish at August 27, 2004 1:24 PM

Mike P and I did the workout with 65s. I liked it...nice and easy for a fat guy.

Highland Games tomorrow...

Comment #39 - Posted by: Danny John at August 27, 2004 2:55 PM

Snatch's getting a little better, tech. improving.
OHS-balance relies soley on core strength, good stuff.
All else felt good.

AJ,go on a git some.

Comment #40 - Posted by: Eric at August 27, 2004 3:45 PM

The beginnings of cool website from some cool guys in the UK:

Comment #41 - Posted by: bohdi at August 27, 2004 4:26 PM

Brief rests during the unanchored situps, at least to parallel on the OHS, deeper with the snatch.

Comment #42 - Posted by: Jim H at August 27, 2004 5:05 PM

13:05, followed by 15 min of clubbell fun.

Kelly and Ryan, thanks - I know you guys are right behind me!

Comment #43 - Posted by: Lynne Pitts at August 27, 2004 5:21 PM

10:45 with 45#. fun stuff, glad it was only 4s. Yo Eric. RE3, with Wall and Kraus.

Comment #44 - Posted by: ajq at August 27, 2004 5:58 PM

Time - 13:32'

Took it slow and worked on flexibility, going rock bottom on all. Did slow spinal rock style situps. Did a few multi-directional pistols, then finished with a grueling set of 120 reps in the clubbell swipe with a pair of 20 pounders.

As I've been a day behind, I skipped my off day to catch up. Unfortunately, I'll fall right back a day behind as I must take tomorrow off.

Comment #45 - Posted by: Scott Hagnas at August 27, 2004 6:17 PM

Did about 30 min of practicing barbell snatch form. Used 38#, 43#, and 45.5#.

Comment #46 - Posted by: Q at August 27, 2004 7:15 PM


As prescribed. Anchored sit ups.

Comment #47 - Posted by: Nicole at August 27, 2004 7:43 PM

Started the workout with an Inman walk (walking with 150% BW on the shoulders). I only made it about 200m. It's such an interesting experience to feel great on the way out and then have every muscle in the body gradually crumble on the way back. After a little rest I did the WOD but it was interrupted twice by phone calls. After the second restart I forgot the time, so I get to live with all the benefit but none of the credit.

Comment #48 - Posted by: Tony B. at August 27, 2004 9:01 PM

13:18 Rx. harder than expected. got my heart rate up to 178 on 7th cycle.

Comment #49 - Posted by: joe at August 27, 2004 9:32 PM


50lb barbell (had to use what was available). Unanchored situps. My left knee is feeling a little overworked, I might have let it drift past my ankles in the lunges.

Comment #50 - Posted by: J Jones at August 27, 2004 9:43 PM

Sounded easy, actually quite hard. Used just a bar for 45lbs. Full Sit-ups.

Comment #51 - Posted by: Emerson K at August 27, 2004 11:06 PM

situps on back ext machine.

Comment #52 - Posted by: Jim Howe at August 28, 2004 9:42 AM

15:00 flat. Took it easy and worked on form. I still need more shoulder flexibility.

Comment #53 - Posted by: Todd H at August 28, 2004 12:38 PM


Looked easier than it actually was.

Comment #54 - Posted by: Jim Taft at August 28, 2004 2:57 PM

13:30 this one felt pretty easy

Comment #55 - Posted by: PHIL at August 28, 2004 6:53 PM

first time doing these movement, wow olympic lifting is really different to bodybuilding. what a shame i wasted all those years! did sit-uos legs anchored and with swiss ball for full movement, no glut-ham machine

Comment #56 - Posted by: Tim 'crack' H at August 28, 2004 7:16 PM

used bar to anchor feet on situps

Comment #57 - Posted by: Shelly at August 29, 2004 2:23 PM

22 minutes.

Comment #58 - Posted by: JOHN WALSH at August 30, 2004 11:17 AM

deceptively difficult. Due to time restraints and a little bit of light-headedness, only did 4 sets. Situps were on roman chair.

Time: 19:34

Comment #59 - Posted by: nick at August 30, 2004 12:43 PM


Back to posting results.

Did not have room in the gym to do overhead lunges, so I did 8 overhead squats after the 4 snatches. Also I upped the weight to 65 lbs to compensate for not doing the lunges. Situps were done on the floor, feet unanchored.


Comment #60 - Posted by: Gene at August 30, 2004 2:27 PM


I hate sit-ups.

Comment #61 - Posted by: tony young at August 30, 2004 7:16 PM

Used 30# barbell.

First set wasn't bad. After the 5th set I spaced out and took a rest break without realizing it... suddenly found myself standing there and breathing normally. Got back at it and finished in 20:30.

Comment #62 - Posted by: John Frazer at August 31, 2004 8:03 AM

I admit, I'm pretty sloppy on timing these things . . . I think I'm trying to avoid knowing how bad I am.

Probably around 18 minutes. I admit, I didn't go that hard .. . sweating a lot, but the AC was out. I wasn't breathing hard.

I actually had a hard time with the 45-lb barbell . . . couldn't get find the groove. I put another 10 lbs on at the 3rd round (55 lbs total, and 20 lbs at the 5th round (65 total). It seemed a lot easier to settle in with that weight than just the bar.

Am I missing some critical learning in doing it with the load (like, maybe, I'm not flexible enough?)


Comment #63 - Posted by: davidjwood at August 31, 2004 6:02 PM

Time 19:57
What a great way to get a good base for this exercise. As the rounds went on, my form continued to improve


Comment #64 - Posted by: degiz at September 1, 2004 12:45 PM

7:50 Total time. Good day

Comment #65 - Posted by: Eddie at September 1, 2004 9:51 PM
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