September 25, 2004
Run 800 meters
Rope climb 30 feet
Dumbbell Snatch balance 30 reps
Lunge 30 steps
Dumbell Swing 30 reps
24 inch Box jump 30 reps
Rope climb 30 feet
Dumbell Push press 30 reps
Run 800 meters
There are three weight divisions - use 20, 30, or 40 pound dumbbells. Do not switch dumbbells for any exercise.
Post time and load to comments.
Posted by lauren at September 25, 2004 5:53 PM
Looks like it's time for a little swim there...
is the snatch balance with one db as in a db snatch? or two dbs with a snatch-width hold?
who peed in Coach's Post Toasties?
Lots of questions today. Dumbell snatch? I understand the initial movement. do you finish with a squat with DB extended over head or drop the DBs down to resting position then execute the squat/upward movement? Dumbell Swing? I'm not familiar with this exercise at all and did not see it on the exercise page. Rope climb...what can be substituted for this exercise if a rope is not available? Just curious if there is a suitable subtitute. Please advise.
Thanks in advance for answering the FNG's questions.
I think your dumbbell snatch is actually a DB drop snatch, called here Snatch Balance (at least the description in the link is what I know as a drop snatch). If it is, you start with the DBs (both DBs) at shoulder height, dip slightly and thrust the DBs just off the shoulders. Immediately drop down and catch the DBs overhead in the full squat position with the arms locked. Stand up keeping the arms locked. Lower the DBs to the shoulders and repeat.
The DB swing is the same thing as the kettlebell swing only with one DB instead of a kettlebell.
Towel pullups can be substituted for rope climbs. Coach has recommended one hand higher than the other and switching. How many? I'd guess 30.
My guess is someone replaced his steak and eggs with the Post Toasties.
Is the lunge set with dumbells?
Ambient - yes usually is with the DBs
Thanks for the help.
Subbed 30 pullups for rope climb. Last 800m was pathetic, but understandably so.
I also subbed rope climb for towel pull-ups. I did 2 min of jump rope for the first run, which really saved me about 2 min with my running pace. The last 800 I ran - if you can call it that. I'm sure it looked more like a drunken shuffle.
23:38. #30 lb. Dumbbells. Subbed 30 towel pull-ups for rope climb (had to break up both sets due to grip failure). Terrible form on the snatch balance. Need to work on shoulder flexibility. Overall, good tough work-out.
Oh yeah, I lifted 30lb dumbbells.
Sub'd 30 towel pullups for each rope climb.
Used 30 lb dbls.
This is reminiscent of something Javorek would think up -- guess Coach has been reading Istvan's site. My fault for suggesting we have a WOD based on a Javorek complex. Either or someone sneezed in Coach's breakfast.
10kg DBs rowed @ my running pace 4min per 800m
0ne ring twohanded pullups to simulate dope climb & rock board pullups .
24:30 as Rxed. The running alone took me 8+ minutes. Used 30lbs dumbells all unbroken sets of 30. Should have used 40's
21:09 - 20# dbs/1.5" climbing rope
The first 800 meters went pretty well for me - just slightly over 4 minutes, even on the hilly farm course. The rope climbs also went well, starting from a seated position on the floor and no feet used.
The db snatch balance didn't fare as well. Good thing I opted to use the 20# bells because my balance and coordination was lousy in the beginning. Heavier dumbbells would have fallen on the floor. I was actually getting the hang of it near the end, squatting until my butt was nearly on the ground and with a lot of speed getting there.
Held on the the dbs for the lunges and used a 26# kb for one handed American swings. As usual the box jumps killed my time. Many, many breaks were involved. The final 800 meter run was a sorry 4:45.
On the happy side, there were no knees to elbows today!
today was my wife's second crossfit workout, and she really enjoyed it.
i wish i could say the same.
we have 2 pairs of dumbbells - one set adjustable, one set of 50# each.
guess who got to try this with the 50-pounders...
snatch balance (as i understand from tony's description) was not happening with that much weight.
i tried a few as a warmup, and decided to sub db snatches for snatch balance. my wife subbed pushups.
we did 30 towel pullups for each rope climb.
otherwise, wod as prescribed.
jason (50# DBs) time = 37:40
lisa (12.5# DBs) time = 34:32
for the record, i'm the only one who had to fight off mr pukie.
my last "run" took something like 6 minutes...
Felt like I had a piano on my back...27:39.
Oh man, is this embarrassing... good news is a finished the workout, bad news is 1h 12min. I never knew I was this out of shape. Does the nausea get any better? Any tips/tricks for dealing with it? Really thought I was going to lose my breakfast for most of this workout.
subbed concept 2 for run
29 agonizing minutes
What's the only thing more painful than running 400m? Running 800m.
31:33 w/40# DBs
Subbed 30 alternating towel P/U for rope climb.
Snatch balance form was atrocious, more like a push-press and a half-depth overhead squat while trying to keep the DBs from crushing my grape.
Wife: 40:03 w/20# DBs
Subbed towel-grip pull-downs for rope climb, P/U assisted, 15" box jump.
Fourth WOD. Skipped yesterdays for recovery sake. Used 20lbs dumbbells. Time 43:25. Man am I ever outta shape compared to the rest of you.
I was under the impression that the dumbbell snatches were performed by lowering your body and keeping the weight at a parrallel level and then raising yourself back up to the weight. I couldn't do a single one like that and just ended up doing DB squats. Had no rope so just subbed it for 10 extra pull ups. I used a 1'6" bench instead of the 2' do to stability.
When does it start getting easier?
Eric 2 that is a direct quote I said to my track coach in 1976 when he stuck me in a 4x880 relay in a tournament because he saved his anchorman for the 4x440 which they won...that was the first and last 880 I ever ran at competition level, my time was decent too. It's twice the distance of a 1/4 mi, but takes four times longer to recover.
Anyway, sub towel pulls-knots on ends of towel 30 pulls toe touch on ground to seesaw towel left/right/left..., 20" box jump, treadmill #4 incline, 9:30/mile pace 1st, 16:00 mile 2nd round, 20 lb dumbbell, everything else as Rx: U-G-L-Y. bw=217lbs. Split times:
1-4:36 2-7:43 3-10:30 4-12:50 5-18:15
6-19:35 7-22:55 8-27:35 9-30:54 10-38:51
...an 8-minute half mile..ugh
about 45 minutes with 20# DB, subbed 15 pull-ups for rope climb
DB snatch balance is murder on my lower back, probably from yesterday's deadlifts
Oh darn! This one looks like fun and I had the group do Helen today. Did it with the group. Still trying to get below 11:00 came in at 11:30.
Started with 65 lb barbell (don't have two dumbbells) for drop snatch but quicly went to just the bar. Used that for lunges too. Used 45 db for swings. Substituted 30 pullup for rope climb and used 45 lb barbell for pushpresses (too easy.)
49:45. I tried a different tack for the rope climb: I did alternating ceiling touches. The ceiling is only about 18" over my pullup bar, so I just touched it 30 times for each rope climb. That was hard, but I'm sure not as hard as an un (leg)assisted rope ascent. Snatch Balances ugly, ugly, ugly. It didn't take me long to realize that your grip width makes a big difference in how low you can go, which makes the dumbell version particularly difficult. Bottom line I got the 40's over my head, and did some semblance of a squat stance.
BTW: I don't think anything was in Coach's breakfast. He asked us what we thought were the toughest workouts, and that was very close to one cited by several people. Don't be surprised to see a variant of the 3 Bars of Death (doesn't that sound like a Bruce Lee movie?) again soon, for the same reason.
subed rope climb w/ 10 towel pull ups
no dumb bells; used 95lbs bar bell
(thought about using kettle bells and switching arms; any thoughts good or bad idea)
kettle bell 1 1/2 pood swing
snatch balance 2 sets 15 reps
pull-ups and push press 3sets 10 reps
box jumps 1 set 20 1 set 10 reps
lunges 30 straight
Could have done it faster but was busy jaw flappin' in between exercise with a retired MSgt who works out at my gym, that and I took stupid breaks in the sets (ex. 26 lunges, stopped to have a sip of water because I was a bit parched, I'm a sissy). Also, I have problems dropping my hips low on C&Js, snatches, and the derivatives. Just keep practicing, or what?
22:00, 15pullups instead of rope climb, barbell snatch balance@65# instead of DBs, weighted lunges with 2 30#DBs, 18" jumps for lack of eqpmnt. Pullups are getting very strong, I can feel it. I am up to 15 consecutive, getting one more every couple days lately.
20:20.34 w/30lb. DBs
Pissed that I missed going sub-20. Had to do towel pullups (30) due to lack of rope.
I did make one interesting substitute which I think made things considerably more difficult. The following exercises:
DB Snatch Balance
DB Push Press
Were all performed standing on a balance platform...one of the little devices that tips if you get off-center/balance. I was successful in making it through these exercises with minimal crashing...but I had to concentrate on form. As soon as I didn't I fell off.
Lunges (all) and Box Jumps (half) were done holding weight.
I couldn't do anything w/ dbs since I got stitches in my hand a couple of days ago so I performed alot of subs today. I did regular pullups instead of the rope climb and only did 10 pullups each time. Hindu squats instead of the snatch balances and feet-elevated pushups instead of the db pushes. I'm sure this was quite a bit easier than the scheduled one, but it still beat me down pretty hard especially that last run. 26:55
20# db's. Ran around the yard for both 800s (gave my cat something to do as he ran around in the house from window to window keeping an eye on me).
First rope: 6 trips up short rope in livingroom (thanks Kelly).
Lunges holding db's
Swings with both db's
Second round of rope subbed 30 see-saw towel pulls.
Not too much breakup of the 30s; must have lost all the time on the running.
I think the only thing I could do as Rx ed was the pull ups in the middle
Did 4 minutes on heavy bag instead of run
did 15 uneven rope pull ups on each arm (30 total)
Did not have dumbells so I used a bar with 60lbs
Lunge done with bar as well
dumbell swing done with 30 lbs of plates tied together (30 each arm)
30 pull ups as Rxed
box jumps asR Rxed
did another 15 uneven rope pull ups on each arm
push press done with tied plates (30 lbs)
4 more minutes on the heavy bag.
I was dead.
The Dan Silver Rope Climb Substitute:
1- Hang power ring up high.
2- Drape beach towel through middle.
3- Grasp one side of beach towel with one hand other side with other hand (duh).
4- Pull down slightly on one side of towel to have one hand higher than other.
5- Pull up.
6- At apex of pullup yank down with high hand and push up with low hand to reverse hand position. Imagine flossing the power ring.
7- Lower self down.
Repeat steps 5-7.
Used above recipe for rope climbs (30 reps). Worked well. Hard. 25# dumbells. Time= 28:42.
34:41 with 30 lb. dumbbells.
Today at the firehouse subed one are pull downs with rope for rope climbs 30 reps. No pull up bar either so did 30 reps of pull downs (heavy).
Used 25# DB's didn't have 30's and 20's to light. Felt good. Work out broke into two sets "thanks to the Big Ass Show in SLC. Kept us busy with medicals.
28:28:58 overall time 1st set 16:54
30:34 with 3x10' rope and 20# db. trying to keep hr down. Yo Eric....I could hear Rescue 7 in demand today....go get em
I must not think bad thoughts, I must not think bad thoughts, I must not think bad thoughts. . .
37:57 w/ 20lb. db's
Glad to be alive and in under 40 min! Subbed 30 assited pu's for first rope climb and 30 single pu's for second rope climb (Gravitron was busy). Runs were strong again, both around 4 min.
Swings, lunges, and push press unbroken. Snatch balance was broken into 10-5-5-5-5 to save my life.
Added 30 reps of coaxing my breakfast back into my stomach!
I knew this would be punishment, but strangely liked it a whole lot! Nice way to start my Saturday.
30:15, First WOD
Not sure how legit time was, as I had to do towel pull ups instead of rope.
Pull-ups destroyed me and my time.
here is the breakdown.
towel pu's(1:24) 5/5/5
db snatch balance(5:45)30lb 5/6/6/3/4/3/3
db swings(1:59)40lb 10/15/5
towel pu's(1:53) 5/5/5
db press(4:14) 40lb 10/10/7/3
snatch balance was really tough had no choice but to use 30's
Taking another day off. Lower Back is still thrashed and abs are still pretty sore. I'll be ready for the 10k tomorrow
Snatch Balance was anything BUT balanced.
Substituted 15 assisted chinups for rope climb
pullups were also assisted after number 12.
Subbed 10 towel PUs for rope climb - should've gone for thirty but my PU #s are weak.
Towel pull ups for rope climb.
Hilly course for run.
pulldown 5,5,5,5,5,5 x BW (185lb)
o'head squat 10,10,10 x bar (10Kg)
walking lunge 20,10 steps x (2x17.5Kg)
alternate 1 arm d/b swing 10,10,10 x 17.5Kg
d/b vertical jump 10,10,10 x (2x17.5Kg)
pulldown 5,5,5,5,5,5, x BW
d/b push press 8,7,5,5,5 x (2x17.5Kg)
Were we supposed to do the box jumps while holding the DBs? It didn't even occur to me until reading some of the comments.
Anyhow, I had 45min to workout, and used all of it (20# DBs). Only did 12 towel pullups on the last set, as the clock was ticking.
Subbed OHS (45# bar) for the balance. Seeing as how I'd never even done OHS before, I thought this would be better than attempting this snatch balance stuff. Used the bar for lunges too.
28:15 with interruptions
20 LB DB for snatch (poor flexibility), 30 otherwise.
Did thrusters instead of push press (not on purpose)
As I prepared for this WOD, I had one goal in mind- to FINISH. Never looked at the clock until I was done.
Two subs; one mile exercise-bike ride for 800 meters & 150-pound cable rows at 30-reps for rope climb.
42:15 time- feels great to have completed the task.
28 min with 15lb dumbells:
Subbed towel pu (weak)
most sets were broken
pushed myself and ran second 800m faster then first by 15 seconds.
i enjoyed the strange looks at the gym more than usual today. Awesome workout!
4 sets of 100 meter sprints
4 sets of incline pushups-25
4 sets of elevated situps-25
1 full 400 meter set of lunges
sorry I couldnt follow that WOD....I am so not ready for that
10 singles of C&J @ 165#, 45 seconds rest.
Used 40#s for snatch balances, lunges, box jumps and push presses. Only used a single 40# for the swings (oops - were we supposed to use both?). Subbed 30 rope pull-ups for the climbs and I only had a 20" bench so I did 35 box jumps instead of 30. Time was 26:48.
33:10 with 40#
2nd rope climb killed me for time.
23:38 BUT i forgot the set of 30 pu's! Otherwise it was as prescribed - subbed 30 jumping towel pu's for rope climbs. My first 800m was 3:17 my last about 4:15. The snatch balances were the slowest.
Took a break after the 1st 800m to coach my 12 year old in C&J: He popped off 10 reps w/65# and pronounced it "cool". Pullups and rope climbs (staggered towel pulls) were rate limiting. Single DB for swings, right ? Hard work.
22:10. sub db rows for pull-ups (no where to do them tonight.) 20# db. heart rate hit 183 at one point, and was over 170 most of effort. hard pretty hard workout.
33:00 with 20#
....last 800 was tough. did exactly as prescribed; no sub's.
okay I was off Sat & Sun so did this workout today. Do to time and equipment constraints I only did 400 meter run and excluded rope climbs.
Used 20 lb dumbbell and finished in 30 minutes.
Absolutely brutal - no fun at all
30 towel pullups with alternating grip in place of each rope climb.
My bad-- 30 lb dumbbell division.
made the mistake of eating too late and fought with lunch the whole workout...
1 hr 8 mins. 1st 800m in 4:04. lots of breaks. tried towel pullups for rope climb--fingers killing me today. subbed pullups for rest of towel PUs.
sub. reg. pull-up for ropes, 3 min. rope jump for 800m run.
Kicked my butt again, but nice workout
Did this on Saturday (slow to post)
total time 42:24
30 lb dbs
subbed 30 towel pullups for each rope climb (obviously for me, split the sets up).
snatch balance in sets of five - not very good form at beginning and end
db swing all 30 emphasizing swinging down as well as swinging up (a suggestion that has made a big difference).
box jump not quite 24 inches (probably closer to 18 inches).
push press set of 20/10
run was switched to 4 minute row when calves cramped up after 100 meters.
Had a pre-WOD to come in under 30 mins, so I'm very happy with that. My body wanted to stop so many times.
Started with 14.5kg dumbbells, but I couldn't do anything resembling a snatch balance with them, so I changed to 12kg; with the spinlock collars that didn't help my time any...
30 towel pullups for the rope climb. Box jumps were all pretty lame singles - that hurt.
26:30 with various substitutions.
Couldn't get the hang of the snatch balance, so they ended up more as 2-hand DB overhead squats.
The YMCA took away our climbing rope (actually, they discovered that we were using it (I think they had forgotten that it was there), and their lawyers got in a panic over liability), so I subbed 30 pullups for the rope climb.
Were those lunges supposed to be done carrying the DBs? (I hope not.)
800 m runs were each at 4 minutes on the treadmill, with 8% incline.
30 lb Dumbells
30 gi pullups subbed for rope climb