Can I request a clarification?

What is "32k"? I assume we're discussing weight, though 32kg = 70lb., which seems like a lot of weight for 1-arm snatches. Did you mean a 32lb. kettlebell?

Damn you Josh Everett!!! (said in my best Capt. James T. Kirk voice!)

OK...after doing a quick Google on kettlebells, it would appear that y'all are indeed talking about a 32kg kettlebell. Fair enough.

Looks like a lot of 800 m runs coming up in this weeks mix...everybody loves a nice 800!

The other day I was reading over some of George Carlin's old stuff and came across his "Seven Words You Can't Say on the Radio." When I see this workout, all seven of those words come to mind.

What is a couplet?

it's not that i'm scared of this wod (well mb a bit!) but i will do it tomorrow, i will i will.

today i did c&j from last week

60x3 70x2x2 80 fail fail 70 x1 80 fail fail fail fail!

i could get the clean but the jerk is not enough hip, too much arms, so too little jerk! seems to be the story of learning these olympic lifts. fun though.

Coach Everett must have the glutes that would crush a walnut. 100 reps of GH raises in one session will put me, and I bet most of the people here, in the ER for the weekend. Toss in some single arm snatches to get you good and sore.

When the bench is adjusted correctly I've witnessed very few novice athletes that can execute 10 good GH raises. I'll be switching to back extensions at some point during the program.

File this one away with the Lunge,Lunge,Lunge,Lunge-Thruster,- Repeat for 10 miles.

Signed,

The Voice of Sanity

Pass.

-D.

This WOD is too easy!

mmmmmmm

I had to modify this a bit so I could finish B4 work.... I did 10 ring dips L .. 10 rings R, but to save time did em both@ the same time... also did good mornings instesd of glute hams AND still owe 10 hinutes of rope jumping...
anyway 27:01

5 rounds was enough for me...with 16kg dumbbell for snatches and backextensions for glute hams.

23:50

What are some good substitutes for the glute ham raise?

For those that don't have a glute/ham raise machine, you can do what is called the "natural glute/ham raise", which is simply anchoring your ankles under a barbell, the family couch, a heavy sandbag, etc, and place a thin pad or rolled up towel under your knees prior to doing your g/h raises.You will need to push off slightly with the hands when in the bottom position (unless you have really strong hamstrings).

I did 4 rounds in about 20 minutes before I had to go to work. My lower back was in a knot after the 1 arm snatches and glute/ham raises which were more like back extensions. Taking it easy for weekend soccer game.

That's an hour easy for me. I'll hit it tomorrow when I have time both for it and the recovery.

barry I'm with you

It looks like nobody did this workout yet!!!

Good. That makes me feel like less of a wuss. I did three rounds and that's all I had time for (I'm gonna be late for school... again). I also had to swap down the 70lbs for 55lbs, cause I COULD NOT snatch 70 lbs with one arm.

I only timed the first round: 5:48, so this workout would take me at least an hour in full. Maybe I'll try again this afternoon...

28:41 - 26# kb, 10 ring dips in place of jumping rope

I thought of using the 36# kb, but my snatch form is weak (especially with the left side) and I'm already working around healing injuries. Too many reps under stress for me to be able to play smart with a bigger weight. While the 26# didn't create the same heart pounding torture as a heavier bell it did plenty of damage to my hands, left shoulder and elbow. The shoulder and elbow were starting to hurt something fierce - I finally (on the last round, why couldn't it be sooner?) remembered to keep my shoulder packed rather than extended and the pain stopped.

Glute ham raises went well, all good solid reps with no breaks. If I had used a heavier kb they would have become grinders.

Pullups no breaks, ring dips no breaks. My recently sprained ankle is whining from yesterday's workout so I gave it a break this morning - no rope jumping. Situps were easy and anchored.

I've got to reiterate this. Apparently previous attempts to find sanity in this workout failed miserably.

You have got to be kidding on the snatches...
70lbs?
100 each?
I hate modifying any part of the WOD except where I don't have the equipment. So I'm going for it.

But... when i'm rolling around in a Pukie sponge bath with a severed spinal column I will be cursing you, coach. And we're talking Old World, evil eye cursing...

damn.

kevin

34:10 with 70lb d-bell for 5 rounds and I was broken. finished with 3 more with 2 handed swings then collapsed. I am glad to see that I am not the only mortal here. Josh Everett needs some kryptonite before offering more workouts. LOL. highlighted this one in my record book, will conquer eventually, may not be under an hour but.....will conquer.

Wayne - a couplet is two exercises you do together in sequence. So on next Tuesday, we run once, then do 7 rounds of the push jerk and pull up combo then run again only once (I think they think they were being merciful)

I humbly submit the following modifications:
36# kb
reverse hypers with 50# instead of glute/ham
everything else as prescribed

50:20

I will extend my performance by sealing concrete cracks in the driveway this afternoon--but I'll need to be able to bend at the waist to do this; I forsee problems.

While my WOD time may not be outstanding, I anticipate victory over the driveway.

Josh you are an Android!!

3 rds as prescribed in 29 minutes. I will be hiking in the N.H. mountains for the next 3 days, knew I needed to save something . Would have been well over an hour to complete.
I respectfully ask that Coach make this one of the benchmark workouts as it looks like I am not the only one having trouble with this one. Perhaps "Natasha", has a kind of evil ring to it.
Rick

1 peeling hand blister, a little queezyness and 68 minutes later - Complete.

I used a 70 lb DB. Had to sub 20" box jumps for 1 minute for jump rope - my gym did not have one.

This is only the second WOD in 6 + months that has taken any where near this long for me. Or been this hard.

I may try this tomorrow at Mike's Gym. Maybe Josh will be there so I can kill him after. If I can get 5 rounds I'll be ecstatic.

I'm here to tell you, it's quite a show to watch Josh do these kinds of workouts.

thank god for the comments section. after the euphoria of finishing yesterday's workout (my first ever) in good time, this one brought me crashing back to earth. yikes! six rounds as specified in 45 minutes. i'm guessing completion would've taken me around 1:15 because i was gassed. pukie didn't visit but i could hear him giggling.

Wow, this was tough. So hard that I quit after 3.5 rounds. Today was the closest that I've come to being sick to my stomach.
Times were 5:35, 8:40, 10:15. Last round was with half the reps at 5:45.
Not sure why I hit the wall so quickly...but at least I know I gave it my all.

Only have access to dumbbells and I knew there was no way 70 lbs was going to happen. Started with 30 and did the first round ok but was exhausted by the end of it.
I dropped down to 20 lbs, cut all reps in half - 5 pullups, 5 extensions, 5 situps,etc.
I managed a total of 6 rounds in 34 minutes.
this was brutally hard especially after the 150 reps yesterday of the wall shots. My low to mid back and legs are sore as it is.

Used back extensions instead of glute-ham raises. 72# dumbbell for the snatches (primarily of the power variety). All of the exercises went pretty smooth except for the snatches. From round 3 on I fell into the pattern of 5 left, rest, 5 left, 5 right, rest, 5 right (or somehting close to it). A few sets of broken pull-ups.

Terri also subbed w/the back extensions and used a 12# dumbbell for the snatches. She also volunteered the rope to me when we bumped into each other on that exercise. That's my honey bunny!

Ooops. Forgot about the times. I got a 48:58 and Ter got about 52 minutes.

I had to do yesterday's workout today and will be doing this one tomorrow on the rest day and I am glad for that! This looks and sounds like a killer.

completed 10 rounds in 35:42
only sub was after 3rounds, switched to the 1 1/2 pood. this was due to lose of form. there are 12 screw holes (six each bone) in my left arm from a foot ball accident. The plates have been out for two years now but having that much wieght just crash down,which only happens during lose of form, on my arm still scares me. I look at it this way I have never snatched the 32 before.

Ouch! 42:34 for 7 rounds. If I had done all 10, I would have showed up for work either late or dead. 1st 4 rounds completed with 70# db snatches, last 3 with 65# db snatches (rotator cuff again). Glute-ham raises were bastardized on an inclined back extension station (I wish I'd seen the post on the "natural glute/ham raise" before I hit the gym). Pull-ups were all dead hang. If I ever track down this Josh Everett, I will give him a piece of my mind -- with a bullhorn; I want a good head start on anyone who can do all 10 rounds as Rx in 43:36.

Wife: 47:25 for 10 rounds w/ 13# DB snatches (18# for the first set, but her form was an issue). Subbed 25# Good-mornings for glute ham raises and 60# pulldowns for pullups. Situps were unsupported and all sets were unbroken. The baby woke up half way through the WOD, which was a good incentive to go faster. Yes, pukie was knocking...

44:22.31 - all 10 rounds. First 3 rounds with 34# kb snatches, last 7 w/ 52# kb snatches. Pull ups all dead hang, unbroken.

Pukie was close - especially in first 5 rounds... whew - glad to be finished!

Wow, that workout is crazy! I don't have kb's, or db's for that matter, so I substituted hang power snatches with a 95 lbs. barbell. I had no idea how hard it would be to hold on to the bar for 20 straight power snatches. I can barely type now, and I had to break up my second set of pull-ups because I couldn't hang on to the bar. I only did two rounds (I'm still "easing" into crossfit), and it still took me over 17 minutes.

1 hour 43 minutes as RXed. No excuses. No alterations. Lots of cursing. Hands look like swiss cheese. There was no way I was not going finish this WOD. This one really seperated the "men from the boys". The dude that did it in 43:46 is a machine. I wanted to kick his ass at about the fifth set but it occurred to me that if he did this in 43 minutes he'd be doing the ass kicking not me. Now it's Miller time.

I finished the entire thing!!! It did take me 1 hour and 45 minutes, but let's not focus on that :) I used 30lbs dumbels for the snatches, and did regular back extentions. Other than that I did everything as indicated. That's the most pull ups I've ever done unassisted in one work out.

56:03 full ten rounds. I used 50# DB for the snatches and sprints on the bike for one min. because my foot is still a little tender.

36# kb; otherwise as Rx'd. No breaks in any exercises. Experienced a stopwatch failure; 40-45 min based on the wall clock. I REALLY need to buy a new stopwatch!

I'm a boy. Did 5 rounds in 42 minutes. Used a 25lbs DB. First time ever doing Dumbbell snatches and my weak shoulders are being exposed again. I dunno if it's technique or just utter weaknss but I couldn't even get my arm straight after the initial pull and would straighten my arm during the push to the standing position. Mad props to all those who finished this.

Congrats to everyone who saw this one through to the end.

56:54.9

I did attempt to use a 70lb. DB. That was laughable. Dropped to 50lb. and went for it.

Slight modifications:
50# reverse hyper rather than GHR
5 pullups rather than 10(didn't want pullups to be the limiting factor on this workout)
20 box jumps to 12" box rather than 1 minute of jumprope

The 70# sets of 10+10 one-arm snatches are what made this a killer workout. I completed 7 rounds in just under an hour, and decided to give it up then.

Round 1 - 3:42
Round 2 - 5:06
Round 3 - 7:36
Round 4 - 9:12
Round 5 - 11:31
Round 6 - 9:50
Round 7 - 10:20

Good workout guys!

Completed 8 rounds. Sub'd 70lb dbs for Kettlebells. Everything else is as perscribed.

1:12:22

41:20, all 10 rounds.
Only mod was that I had to use the 16 kg KB, as it's the only one that I have. This one was a killer!

Metallica Lyrics seem appropo:

" ...there is not much left of me
Nothing is real but pain now

Hold my breath as I wish for death
Oh please, God, wake me..."

10 rounds as prescribed. 1:14:13

Worked out hard last three days, but had to adjust all workouts due to baby-sitting schedule. Should be back on the workouts soon...just trying to keep my head up after a series of lackluster performances. Anyway, that's it.

I chose to see how many rounds I could complete in 30 min:

Round 1 (complete) 8:11
Round 2 (complete) 12:37
Round 3 (thru pull-ups) 9:22

- I used a 35# dumbbell for the snatches and alternated arms. I hit my best form ever on the first round, but lost it by the third. All rounds broken.
- This was my first time doing glute-ham raises and I do not think I did them very well.
- I found my kip groove on the third round of pull-ups. All rounds broken.
- Both jump rope rounds broken. This was annoying -- I usually do better with a jump rope.

Legs very sore from yesterday's thrusters so I decided to take it easy today.

5 rounds of:
10 Dumbbell Snatches, 30lbs left arm
10 Dumbbell Snatches, 30lbs right arm
10 Modified back extensions
5 Pull-ups
1 minute skipping rope
10 sit-ups

Time= 33:25

I'm in good company with this one. Felt like a schoolgirl calling it after 7 rounds, but the lower back thought it best to stop before walking was no longer an option.
35# DB on the snatch to concentrate on form. Mine were like Ryan's, really just power position, not squat. But, they were unbroken for the most part. Above paralell back extentions for the glute ham and I could feel it in the hammies!!!
Pull ups went fast with singles; concentration of ROM and getting my head above the bar each time.
Jumped in place for a minute while holding an exercise ball over my head. Why was everyone looking at me funny????
Thank God for the sit ups. They made me feel good about me. . .because they were easy!!
Time for 7 rounds: 46:58 and I live another day!!
Oh yeah, oatmeal with peanut butter tastes great with a little bile!!! Swallow hard for 10 reps.

4 rounds
10 25lb dumbbell snatch each arm
back extensions
and assisted pullups.
1 minute skipping rope
10 incline situps

one arm snatch irritated my left shoulder.

I am sub-human slime, not worthy to mop up Josh Everett's sweat. I hope, through Cross-fit, to become human someday, like Josh.

5 rounds as Rx'd = 52 min.

If you're sub-human slime, I wonder what I am... :{

I like to compare myself to the average Joe and take people like Josh as inspiration.

45:12 with a 55lb Kettlebell. Completed all remaining WOD as prescribed.

Nice to do a long WOD for a change.

made it through four rounds as written (well i had to do a natural glute ham raise) until a good chunk of skin tore off my left hand from the snatches. any suggestions on how to prevent that. i do snatches a few times a week usually 5x5 each arm.

5 rounds in 1 hr 6 mins w/ 50lb db. for snatch sets. glute ham extensions not done that well. used back extension rig. all pullup sets from dead hang unbroken. jump rope sets all broken. some not finished. pukey close. unassisted situps were easy. had big conventional weightlifter ask, "what's that website again?" complimented me on snatch form. 175 bw, age 47.

BW=214
Set 1 - 50# homemade kettlebell, natural glute ham raise,(more like fast negative & push up from knees) throughout 8:53
Set 2 - 15:52 switched to 45# k'bell
Set 3 - 24:09
Set 4 - 37:35
Set 5 - 49:00 switched to 40# k'bell
No Mas! Went & stood in the freezing cold backyard swimming pool so no one could tell I was crying.

Umm...I just saw a video of a kettlebell snatch from the message board and the dude was doing power snatches....was I doing kettlebell squat snatches by mistake?

Modified this one from the start.
5 1pod kettlebell snatches each arm
10 Straight legged deadlifts with 50# (no way to improvise the glute-ham raises)
10 Ring pullups
1 min jumprope
10 sit ups

Did eight rounds in 33 minutes before I had to go get ready (shower/shave) for work. WODs like this make me think I'm blowing it all before the big game (10 hours in the patrol car). Maybe I'm just a wus though.

-D.

Jim:

I think most of us are happy to get any form of snatches, especially in the context of this WOD. But if you did squat snatches (rather than power snatches) good for you . . . that's the "preferred" form in most applications.

7 rounds 40 mins
used 22kgs dumbells tried 32k but no go, mb once i have better technique.
i started to hallucinate in this one, at round 5 i thought i can do those 32s so i loaded them upo again! but no way!
skipping rope was fumbly with legs like jelly great wod- kudos to finishers

Thank You Mr Wood

Got it in on Sat

5 rounds - 30 min

Subbed:
- 50lb DB for KB
- Straight legged deadlift for Glute-ham - could not figgure out how to do them off the floor, too weak?
-1 min on heavy bag for jump rope.

You guys are from Earth, right?

1hr9min52sec
10 rounds
mods:
--45#db (power snatch)
--back extensions
nauseous from round 5 on. It's easy to see why people are not making it through. It's hard to pace and there is no gas left in the tank by then.

56:38 10 rounds, all unbroken and as prescribed except used a 50# DB and subbed back extensions...killer

1:08:09 used 24 kilo kbell, snatches done as singles from the floor. Cobbled together a glute-ham station using a dynamax ball atop a bench, and a weighted bar on Ironmind self-spotting racks. (Thanks Matt T. for the barbell tip.)

1 hour 21 minutes. Squat thrusts instead of jump rope. 10 kilo dumbell. 10 rounds.
This was the hardest WOD i've met yet.
Snatches were in 2 parts - catch and squat but towards the end the form got better. Weird.
Nearly met Pukie in round 8. Must be doing something right.
Hats off to anyone who did the full monty!

Did this one on Sat.
Went for it big time, crashed & burned at 22.42 for 4 rounds.
Then watched Tom Cruise in Collateral, superb.
Hmmm... parallel between Coach & psychotic hitman.

1:32. Used 72 lb. kettlebell. Only change was Reverse Hypers: I don't have a Glute-Ham thing, and wouldn't have made it anyway. Did 100 jumps for the jumprope, as I find it annoying wondering when the watch is going to go off.

Bruises on the top of both forearms.

I treated this one like digging a ditch. I wasn't in any hurry, I just wanted to get it done.

I only had 20 minutes to workout so I had to cut this WOD way short. 4 rounds in 18:40. Used the 70 lb. D-bell, and did unanchored situps. My lower back was sore for some reason so the glute ham raise was very difficult.

I found my 32kg KB holding up the neighbors Ford pick-up. Managed to get 5 rounds in 23 minutes and change but noticed two nickel sized holes in my right paw. Decided that it was not worth the ego trip of finishing with bleeding hands so I will file this one away for future reference. Way in the future.

Very sore today, so we didn't do the KB and replaced back extensions with the Glute ham raises. Did all ten rounds of the rest in about 53:00. Last 7 pullups were negatives because I had gone completely to failure on the arms.

As RX'd 54 minutes. IT HURTS SOOOOOOOOOOOO GOOOOOOOOD!

47:14

Used a 22kg dumbbell for the 1st 5 snatch sets and 17kg for the remaining 5 sets. Back extensions for the Glute/Ham raises.

So close to giving in early, so many times during this workout; glad I didn't.

Well, I wimped out on this one, too. (Honest, it was just that I was short of time today . . . no, really . . . I would have done the whole thing with more time . . . )

4 rounds as prescribed (well, it was back extensions more than GH raises, but otherwise, as written).

24 minutes. It was amazing to have pullups NOT be my weak point for once . . . doing the snatches as singles was really slowing me down. I *might* get 10 rounds in an hour.

My first time to do CrossFit (after checking out the site for a few weeks and finally subscribing). After 4 years of bodybuilding, I've only done bodyweight since June. Time for a change and hopefully fewer overuse injuries for a 45 year old body.

45' on the WOD. Substituted 14 lb. dumbbell for the kettlebells (sprained wrists from hyperextending my wrists on handstand pushups), good mornings for glute ham raises, and jumping jacks for jump rope. Didn't think sets of 10 pull ups on rings would be that hard, but I was feeling it at the end.

Did another modified version (a few days late because we couldn't remember the workout for today).
10 DB snatches 50lbs L
10 DB snatches 50lbs R
10 Back extensions
10 pullups
1 minute jump rope
10 situps
5 Rounds in 35:14

32 min only 5 rounds
dbs with 40# for 2 rounds, 30# for 3
everything else unbroken (except for my ego)

33:27 for 5 rounds.

30# db for snatches. All else as rx'd. Pull ups and snatches were slooow the rest felt good.

58:44
all sets unbroken.
first five round i used 55lb db's, last five used 35's. I tryed the glute ham extensions but could not figure it out without hurting my thighs so i subbed for 100# reverse leg extensions. This was a killer wanted to quit many time. I thought of a thousand good excuses that would not make me look like a weaksauce but decided that none were good enough.