June 3, 2005
30 rounds of:
Right-arm dumbbell snatch, 1rep
Left-arm dumbbell snatch, 1 rep
1 Weighted dumbbell pull-up
Don't change dumbbell mid-round. Post loads for all thirty rounds and their sum for score to comments.
Spontaneous community: Team 6 Eastside at "The Carport".
One Armed Pull-ups, Cisco Gonzalez, Head Boys Coach, MEGA Gymnastics courtesy of Roger Harrell and "Drills and Skills".
Posted by lauren at June 3, 2005 10:03 PM
holy crap...that video is amazing.
Studying the slide show for this one and I'm not clear about the part with this description:
"As hip extends, the arm is still straight"
Honestly I'm not really clear about any aspect of Oly lifting but since I'm going to try these tomorrow, what is or how do you "extend the hip"? Am I in the ballpark thinking of it in terms or hip drive or thrust? Also, as you drive up and then dive under the weight, is that like a whip-lash type motion and/or effect?
I didn't use the weighted pullups as I have enough trouble with BW.
10 - 15 - 20 - 22.5 - 23.5 - 24.5 - 25 - 26 - and then 22 single reps of 27.5 Kilograms.
Sum is 771.5, with BW pull ups.
I am 80 Kilograms, 1.87 Metres.
20lbs - 5 rounds
25lbs - 5 rounds
30lbs - 5 rounds
35lbs - 5 rounds
40lbs - 5 rounds
45lbs - 5 rounds
I went kind of light, trying to work on good form.
Right arm, one snatch
Left arm, one snatch
One weighted pull-up with the weight I just snatched.
In that order?
I'm not allowed to change the weight between rds?
Looks like we're supposed to use the same DB for an entire round (snatch-snatch-pull) and then change, or not, between rounds. So if you snatch 500kg, you have to do a pull-up with that and not 2kg.
20-20-25x2power-25x6-30x4pwr-30x16 = 840. All were squat snatches except where noted. I was amazed that I could one arm snatch 30#! I tried 35# 3 times and failed, returning to the 30s to complete the round. All pullups were unweighted, my bodyweight (127#) is enough!
10x35, 10x40, 5x50, 5x40... I struggle with the pull ups, by rnd 15 I switched to chin ups for a few and then alternated.
You may already know this, but just to clarify for others:
When "pull-ups" are a prescribed exercise, that means any grip you choose (overhand, underhand, narrow, wide) and kipping is encouraged (see CrossFit Journal, Issue 32).
Wow... That's all I can say about that video.
20 lb snatch right hand
20 lb snatch left hand
20 lb pull up each round
60 points each round
x 30 rounds = 1800 points
I could have easily snatched more but would have died on the pull ups
wicked video! i need my own pull-up bar very soon...
The video was truly awesome.
WU - 6.5k run, 145 pushups
5 x25lb, 5 x30, 5 x35, 5 x40, 5 x 45, 5 x 40
next start at 35lbs
20 x 20lbs , 10 x 20lbs with no weight on pullups
70lb x 4 sets x 1 rep
90lb x 4 sets x 1 rep
80lb x 22 sets x 1 rep
A nice even 80lb x 30 sets = 2,400lbs
On a side note - my triceps are toast, not sure if that is from the overhead support of the snatch or the eccentric 'press' when lowering the weight from overhead.
Are other people doing this for time?
How much rest in between rounds?
Kept biting my tongue on this one as my jaw was still dropped from watching that vid.
I really like the site, great motivation.
Just as I thought.
I'll do my best but will likely have to switch up during the rounds. I can snatch way more than I can do a pullup with.
wat da... dammmmmn
anybody know Cisco's bodyweight?
Clarification question on scoring. If I did say 50lbs for one snatch each arm and one pullups would I get 50 points for that round or 150 (50x3)? The scoring above seems to be inconsistant. Thanks in advance
The pullups vid is AWSOME, I have been trying to get a one armed pullup for months. I am getting stronger but figure it is still months away...
30 lbs x 6 rounds = 540
25 lbs x 24 rounds = 1800
Scoring here is based off of what Nick Glatz posted first for totals.
Are people doing these as 30 1RMs, with rest as needed? Or as a min time circuit?
The scoring method is the sum of "loads for all 30 rounds." There is no time component to the score.
To paraphrase Dan John: "What do you think you're doing with that kind of protocol? You'll end up a better athlete or something." (it was his response to Brad H. doing Tabata OHS)
Cisco weighs about 135. Yes, he's a light guy.
Made up my own girl today.
5 rounds for time:
1 mile run
5 Clean and Press 95#
10 Front Squat 95#
Named her after the girl who gave me mono.
Total time was 58:46
squat snatch or power snatch??
"Lynne" since I missed it(her) this week.
1st rd 10# db snatch r+l- pullup
2nd rd 20# db snatch r+l- pullup
3rd rd 25# db snatch r+l-pullup
got to do calf raises on the pullup w/db between feet reaching for pullup bar on toes..
FIGHT ON FRIDAY went well. The "Dirty Show" ended up with 2 Gladiators--Mindy, from TEAM 6, powered through the workout after a rough fall on the pavement.
Blake from TEAM 6 AND TEAM 7 doubled up. The first Crossfitter to do so.
I've seen some impressive strength feats in my life--but nothing like today's 1-handed pull-up video. UN-BE-LIEVABLE!
Strong Work today--Hang Tough
2 minutes 15# cb swipes - 43 reps
3x25 double 20# cb swings, 25 seconds rest between efforts
10# cb performance swipe practice
3x3/3 35# parry casts
13:07 - 30 rounds of 45# db power snatches, 44# kb pullups, no rest between rounds.
Wore a chinning belt, clipping and unclipping the bell between each round.
2 minutes per arm with 44# kb snatches, 24L/24R. Left grip having problems; no issues with the right. Catherine Imes reviewed my form this morning - I'm gripping the bell way too much with my left hand rather than relaxing through the swing...easier said than done!
45x1, 50x4, 55x4, 60x4, 65x4, 70x4, 75x4, 85x4, 100x1 (but I missed the pullup)
did it in 25 minutes
I did it for time--took me 20 minutes. Funny, because the first 20 rounds only took me 10... then I slowed down!
Did 45 pounds for all rounds.
Did ring rows rather than weighted pull-ups.
No elbow pain.
If it continues like this, I get to go back to regular pull-ups next week. Finished up with some hand stand practice and L sits on the rings.
I used a 30lb dumbell in all 30 sets, I thought I could have gone heavier though. Didn't feel as though I worked all that hard today.
Round 1: 40 lbs.
Round 2: 50 lbs.
Round 3-20: 60 lbs.
Total lbs.: 3510
I think it took me about 40 mins, which seems like alot. It took awhile to get the weight situated for the pullups every time.
20 min. throws wu with 20lb dynamax ball
wod 20 rounds with 80 lb db, then ran out of time. did not miss a snatch or pullup.
Only had my 22# homemade med ball to work with today. so subbed 1 handed wallball shots for snatches, and weighted pullups with that. Not much weight, but I did go fast, and am now sucking sufficient wind to compensate for my lo-weight transgression
All rounds done with 20lbs..don't own any 30's or 40's. Pullups done unweighted, but unassisted.
Video...just...wow! That is unreal.
WOD (squat snatches)
WOD was done immediately following a 1.5 mile swim (second session of the day)...not my best idea. Could have gone heavier with fresher shoulders/back.
I think I'll spend the weekend working on my 1-arm pullups...
Not sure on scoring either 1450 or it's 4350 if you multiply load times the three reps per round.
I had a lot of trouble with this . . . my pullup strength is so far behind that the most I could handle for the weighted chins is 40 lbs . . . but that's not enough to do much on the snatches.
I ended up doing 2 reps of the snatch with each arm for the first 10 rounds, 3 reps each arm for the 2nd 10 rounds, and 5 reps for the last 10.
All with 40 lb DB, about 22 minutes.
Hint: if you're planning to hold a knurled DB between your legs, wear long pants.
Finished with handstand walking and L-sits.
Fun workout! I moved pretty steadily through it, pausing every 5 rounds for a quick sip of water.
25, 30, 35, 40x7, 45x10, 50x10
I think this workout played to my strengths.
I could have gone heavier, but I don't have anything heavier than 45's. Tried to pick up the pace to make up for that.
1-20 w/ 40# = 2400 (3x40 x 20 sets)
21-25 w/ 50# = 750
26-28 w/ 60# = 540
29 & 30 w/ 50# = 300
Total is 3,990 (if my math is right)
Time was just under 20 minutes.
Did anyone else feel unbalanced going up, while trying to stabilize the weight with their "bad" arm? Suggestions?
Can anyone reccomend a substitution for the one armed snatch. I have some shoulder flexability issues that make a one armed snatch almost impossible. I might be able to "fake it" with some really light weight, but won't be getting a real workout.
Any and all suggestions would be appreciated.
I may not be very good at pullups, but weighted pullups are by far my favorite exercise.
20 unassisted with kipping (as of last week I couldn't do any unassisted pullups, so I'm psyched!)
Didn't think I'd be able to keep it up with 10kg dbs but it went OK. :-)
Workout as follows (we went for speed)
Lisa Snatch 35 kilosx30
Pull-up (60 kilo bdw.)x30
Jon Snatch 60 kilosx4x11
Weighted pull-up 20 kilosx4x11
Ring dip (83 kilo bdw.)x6x11
Average HR 164 bpm
Used 1.5pood Kettlebell for snatches and pullups. Did 32 sets because I need to be able to get 32 snatches in a row with each arm to get my certification in RKC(Hopefully within a year). Great workout. Felt strong even though I tried to push the pace. Still worked on perfecting my form with the snatch so I can execute high repititions without unecessary waste of energy.
4 rounds @ 55
26 rounds @ 65
score = 4*55+26*65 = 1910
lbs reps load
25- 5- 125
30- 5- 150
35- 5- 175
40- 5- 200
45- 1- 45
50- 1- 50
55- 1- 55
60- 1- 60
65- 1- 65
70- 5- 350
Total Load: 3,825
That was a great workout! I was soaked with sweat at the end. Started really light to practice form. Got a few squat snatches, but everything over 40 lbs was a power snatch. call it fear due to inexperience. I strived for full hip extension on every snatch. as it weight increased, so did my focus.
..And the grunting weighted pullups were a spectacle for the bicep crowd in my cutesy health club.
Oh, and I am owed one callous, as my left pinky callous was viciously removed from my body on the 23rd snatch. Boy did it sting to disinfect.
never one arm snatched over 20pds before...shoulder just wouldn't get in position..
Found the groove today! Snatches pretty deep.
My pullup weight really outstrips my snatch weight so I did 2 reps slow with 5 second pause at top.
30 rounds at 40# as rx'd.
forgat to factor in the rounds of 20 which is another 300pts.
5x20, 5x25, 5x30, 5x35, 5x40, 5x25 = 875# x 3 = 2625# total
40# is a PR for me in both one-armed snatch and weighted pull-ups.
The computer at Gracie Camp was all funky, so I couldn't post it on Monday, but I finally got one of the other guys at Gracie Camp to CrossFit with me! Marcus is a pro boxer, pro MMA fighter, and purple belt in BJJ.
We modded Fran with a 30kg barbell
I did it in 9:30
Marcus did it in 6:10
Rounds 1-5: 45lbs
Rounds 6-10: 65lbs
Rounds 11-25: 70lbs (failed on pullup #25)
all sets done w/a 40k KB (88lbs)
First time ever for one-armed snatches, so I started light. My pullups are weak enough without extra weight, too, so just as well. Anyway, it wasn't as bad as I had feared. My form was pretty clean until the last few, all the snatches had good squats, and I didn't hurt my shoulders!
20x3 rds, 25x5, 30x8, 35x5, 40x4, 45x5
Not as strong as some of you monsters, but I'm okay with that 8-)
And yes, that video is just humbling. Just what I needed to see to start my weekend!
35lbs 0 for pullups (needed to jump for a bunch). Weight was a bit light for snatches but form was too far off to try to go heavy. Total 2100lbs.
30 rounds of:
Right-arm dumbbell snatch, 1rep
Left-arm dumbbell snatch, 1 rep
1 Weighted dumbbell pull-up
Pull-ups were with a chin/dip belt of equivalent weight as snatches.
Felt good the whole way, should have started with a higher weight, 50# is as heavy as we have (for now).
10kg l+r db snatch (1st time I did db snatches)
40kg curl (sub. for pull-up, no equipment)
21 x weighted (10kg) sit-ups (lamer pause)
10kg l+r db snatch
BTW: Where can I find more info about one-arm db snatches online (video?)?
10x45 pullups. Subbed 20 L pullups for the rest of the weighted pullups with the DB.
30#x5 + 20#x15 + 15#x10 = 600
On the main page go to Exercises, there's a video
total: 1725 (or 5175 if you factor in reps) in ~36min.
started off light to focus on form but ended up screwing my left shoulder up anyway. ironically, this actually helped me focus even more on form, which i was finally getting towards the end.
afterwards i did some laps around my weightroom (~180ft/lap) holding 45s. consecutively, i did 1xLu/Ru, 1xLd/Rd, 1xLu/Rd, 1xLd/Ru, 1xLd/Rd. this was a killer...i really had to remember to breath since i was flexing to and focused on balancing the weight. then prehab...BS 45# 4x9 w/ 8s eccentric.
rounds 1-10 with 10# DB for form, 11-20 15#, 21-25 20#, 26-30 25#
switched to underhand grip for last 5 pull-ups
surprised myself on this one. should of gone heavier. I kept on expecting my pull-ups to crap out, but they didn't.
started w/ CF WU * 3 minus the pullups
5 * 25
5 * 30
10 * 35
5 * 40
5 * 45
reps; 1-25 @ 45lb db, 35lb pullups
rep; 26@50lb db, 45lb pullup
reps; 27-30@55lb db, 45lb pullups
Does anyone know if the guy in this video is a rock climber as well as a gymnast?
Executed WOD as follows @ 44:00 -->
- All weights in pounds.
- First value is db weight
- used plates (2nd #) and belt for pull-ups.
- 7 x 40/35, 8 x 45/35, 10 x 55/45, 10 x 60/45.
- Additional unweighted pull-ups and HSPUs for practice and GTG.
- Additional inclined military sit-ups (40).
First time doing one arm snatches so I stayed moderate on weight to work on form!
PT is free
After Catherine Imes set off for the Minnesota SRKC training this afternoon, I decided to try consecutive cleaning two 62# kbs and managed 4 reps. It was rewarding to know I can push through self-imposed barriers. Thanks for selling me the second 62# bell Catherine - I'll let you know when I successfully clean and press the pair!
5x45 = 225
5x50 = 250
10x55 = 550
5x60 = 300
5x65 = 325
Total = 1650
Snatches - 16Kg R/L
Pullups - BW (191#)
Comments: Shoulder rehab continues. Went light on the snatches because I had not snatched for 6 months due to an injury and I wanted to see how the shoulder would react. Didn't use weight on the pullup because part of the shoulder injury avoids the short biceps tendon. Focused on pace and form. Completed the 30 sets in 15:00. Next time through, more weight and faster pace.
I can only see the Dumbbell Snatch slide show.
If itīs possible could you please send me the video?
18kg x 1 set =54kg
22kg x 1 set =66kg
24kg x 3 sets =216kg
28kg x 5 sets =420kg
30kg x 20 sets = 1800kg
Total Score = 2556kg
don't have access to DB's so i opted for last week's bench/pull-up workout
BP (185#) - 15, 8, 5, 5, 6
PU - 15, 10, 7, 7, 6
finished with some hollow rocks. my numbers are actually down in the BP. most likely due to the fact that this was my first BP workout in almost 2 months
btw....bodyweight of 185
Right-arm dumbbell snatch, 25 pounds, 1 rep
Left-arm dumbbell snatch, 25 pounds, 1 rep
Pull-up, 25 pounds, 1 rep
30 rounds = 2250
Should go heavier next time.
50 x 2 sets
55 x 3 sets
60 x 2 sets
70 x 23 sets
total 5985. Took about 30 minutes.
10 sets w/70 lb. DB
20 sets w/80 lb. DB
Score of 6,900
95x1 285 (pr)
100x1 300 (pr)
Total points 8100
"Hit the wall" twice, last 6 sets took a long, long time. Total time for the 90 rep workout was about 45min. Finished with pistol practice. Too tired to do OHS work... Got a few strange looks. Noticed something, once again as I got more fatigued my form improved and 20 sets into the workout I actually felt stronger made two PRs then as I mentioned hit the wall and could barely finish. Felt equally strong on both movements, "stompin workout".
I knew I should have checked the postings to see if I had it right ! (I didn't)
I did 30 right arms and them 30 lefts with 35#s and then only one BW chin !
30lb x 10 sets
40lb x 15 sets
45lb x 5 sets
Tweaked my back the last time so went a little lighter initially. Felt form was surprisingly fair.
BW = 172
Total = 5625
Great workout. I was sweating profusely.
last 7 pullups jumped so did 7 extra bdywt
score 1100 or 3300
Only had 30lb dumbbells. Did pullups with a weighted ruck sack (about 30lbs). Did 10 rounds of 5pulls, 20 sits, 20 pushups, and 25 flutter kicks directly afterwards. Took about 15 minutes. Then hit the pool for some underwaters and a 1500yd swim (~25min)!
Full Warm up focusing on OHS form and handstands.
I only have 10 lb increments so I started too light but was tired at the end.
1 Left arm snatch
1 Rt arm snatch
1 pull up
5 x 20s
5 x 30s
5 x 40s
5 x 50s
10 x 40s
Total: 3300 lbs.
30 lbs. all 30 sets. Very fun.
The video is fantastic!
32K kettelbell 10:30 as Rx'd.
Forgot to total.
2882K or 6336lbs.
25lb x 3
35lb x 15
30lb x 12
Total = 2880 lbs
First 5 rounds: 50lb dumbell(R&L Snatch & P/U)
Next 5 rounds: 60lbs
Felt really good, Pullups were suprisingly easy, and went deep (ass-to-grass) on the squats every time. The pullups are suprising, since I used to train with weighted pullups religiously.Two 45lb plates would cause me to struggle for singles and doubles.This WOD has me wondering. I think I'll keep going up in weight next time. I tried to stick with good form for the one-arm snatches. Once again, CF has proved its' worthiness. I haven't done a single weighted pullup in 8 months!
snatch 60 lbs.
pull ups 40 lbs.
A strong day for me.
Morning, Squats, as per the Smolov routine.
Worked up to a near max. single of 410lbs. Will repeat tomorrow, will add a couple of lbs to that.
For todays WOD, started off light doing singles of 20, 30, 40, 50, 60, 70, 80, and 90lbs. I was able to do strict dead hang pull-ups, with my chin over the bar up to 80lbs. That totally freaked me out.
Then I did 8 sets at 100lbs. For these, I needed slight assistance, but very slight!
Then I did a bit of a "wave" thing, doing singles of 95, 90, 85, 80, 90, 95, then 8 more with 100lbs.
Unfortunately the heaviest dumbbell my gym had was 100lbs. I know now that I'm capable of 1 arm snatches of way more than 100lbs. The truth is, the only reason I dropped the weight a bit was to break the monotony. At 100lbs, I could have gone all day. According to my math, my final total was
rounds 1-5: 15lbs.
rounds 6-25: 10lbs
rounds 26-30: 12.5
10x45 x3 = 1350
10x55 x3 = 1650
10x65 x3 = 1950
Total load = 4950#
Completed in 18:19 including trips to the dumbbell rack. I sold myself short on this one: I initially brought a 45, a 35, and a 25 to the pull-up bar thinking I'd have to decrease weight. I was pleasantly surprised to find myself heading back to the rack for HEAVIER weights
Pull-ups were unassisted & unweighted, so the loads below only reflect the snatches. Next time, she should go heavier on the snatch and try weighted pull-ups.
1x25 x2 = 50
1x28 x2 = 56
28x30 x2 = 1620
Total load = 1786#
Total Time as I concentrated on form: = 51 min
70x3 had to drop weight because I didn't get chin over bar last pullup
Total Load = 1865 or 5595
CF Warmup with out pullups x3
First 10 rounds with 35 lbs ( working on form for snatches)
Second 10 rounds 40 lbs for snatches ( 35 for pullups)
5 rounds " same "
Last 5 rounds 40 pound DB for both snatches and pullups. Next time I'll start with 40 lbs. I know I can do more for the one arm snatches. I still don't really have the form. I have to get to that OlY class ( I will).
that video is amazing , I want to do that. Is there a way to work up to that ? There has to be a thread on One Arm Pullup's i'll check.
No weights on pull-ups, so: 1205/2410. I'm actually really stoked about my performance. I had been struggling with pull-ups, often having to do most assisted. Tonight I did every last one without assistance and didn't start kipping until the 20's. I also sold myself short on the weights, so I was doubly pleased tonight.
CF Warmup x 3; 10 reps
WOD x 11 with 15 lbs. db(all I have), practiced the squat as deep as I could since the weight was nothing. Did 2 strict pullups for each round.
Did Fran since I missed it on Mon. 45 lbs. bar, pullups broke into 5's, strict - 10:55
I only have one dumbbell and it's 25 lbs. Regardless, I felt like moving more weight so I did 10 additional reps. Pullups were all on rings.
Total Load: 3000
First time doing a snatch, so my form was weak. Anyone have suggestions to keep me from finishing on my toes?
5550 (above score x3)
Steveo that was phenomenal.
my humble but fun set:
total: 1700 (as I understood it)
total counting the snatches together but the pullups separate: 3400
total counting each exercise separate: 5100
10 rounds @ 35lbs
20 rounds @ 40lbs
(40lb is the heaviest db I have at home).
Total Score: 1150 (or 3450)
(10) @ 30#
(20) @ 40#
PU @ BWT=244#...Odd PU were underhand and mostly unassisted, jumping start for last 10 or so, Even PU's were overhand grip and assisted or negative.
Total = 1100 with BWT PU's
BW 160#, weight ranging from 25#-50# (more heavily weighted towards the upper end of that range) total score 3645 giving full credit to all three moves or 1215 scored collectively. That was a heck of a lot of fun. Almost dislocated my shoulders several times, but still fun.
One handed snatch was a weak point the time it came up in a recent WOD, but I think I'm seeing improvement already.
Round 1-5 - 20lb
Round 6-10 - 25lb
Round 11-15 - 30lb
Round 16-20 - 35lb
Round 21-25 - 40lb(dropped to 25lb for pullup, as I was running out of steam on them)
Round 26-30 - 45lb(stayed with 25lb for pullup)
2750 if I added right. This one was more fun than I expected.
That video reminded me of an incident during my first year of officer training in the Army
Someone from another division complained to the military training commander that the pullup standard on the fitness test was too hard (7 pullups any grip)
So this Lt Col walks over to the pullup bar and does 7 chinups with one arm then proceeds to do about another 20 with two arms, drops down says "deal with it" and walks off.
He was a lot older than all the cadets but he was also SAS
75lb L/R Snatch + Pull up x 25
75lb L/R Snatch + Bar Muscle Up (unweighted) x 5
Didn't wipe me out but I was sweating like crazy!
Slowly back into the fray
crossfit warmup w/o pullups.
25 * 5: 30 * 5; 35 * 5; 40 * 5; 45 * 5; 50 * 5 = 1100
Subbed a variation of one of Burgener's snatch workouts instead. The Mikes gym website is a great resource, thanks! They are similar to what I am doing at the olympic weightlifting gym.
Hang snatch, snatch, snatch pulls,
snatch push press, front squats, rev back ext.
I'll work in some weighted pullups sometime today and a mountain bike ride as well.
Now that I have some more time - I will give my weights for my own future reference (when/if this WOD shows up again)
Had to redo some of the snatches because of bad form (knees touching down while tring to keep the weight up), but it was the pull ups that limited my weight. All pull ups were done on rings, which allowed me to use my palms facing each other (my strongest grip by far). I might have been able to do 65#s the entire time, but I didn't know where to start.
The whole workout took about 24 minutes.
40lbs x 10 rds
35lbs x 20 rds
BW PU x 30 rds
body weight 170
Used 16kg kb for all. 24kg was just a bit too much on the snatches.
bw=205. 40, 45, ... 90. stopped due to time constraint. did BW chins, wide OH grip, 2-3 reps per cycle. time= 20 mins. total=715 for the 11 sets of 1armDB. Not sure how the score is supposed to work...
5 x 50#
15 x 60#
5 x 70#
5 x 80#
single total = 1900
triple total = 5700
took about 20-25 min.
BW = 165#
static hold handstands + HSPU on paralletes
(3 rounds of 30sec + 3 HSPU)
deadlifts: 3x225#/2x275#/2x325#/1x365# (PR!)
OH squats: 11x135#/3x185#/4x185#
Not sure about how to figure out my score. Seems like people are all over the place with their arithmatic. I'll spare myself from the attempt.
45lbs x 20 rounds.
50lbs x 10 rounds.
No belt, held the dumbell with my feet. That sucked and it made me unable to kip. Finished with box jumps, weighted box jumps and my first ever one-armed pullups. Kipped like hell but got above the ring with both arms, numerous times. Stoked!
30 x 5
40 x 5
50 x 5
55 x 5
60 x 5
70 x 5
Total of 1525 LBs lifted.
Missed a snatch with right hand at 70 LBs. Pullups at 70 LBs were barely/not quite chin over bar.
For pullups, hooked toes under DB, put other foot on top to hold. Alternated hooking foot. Good ab workout!
Recovering from low back mess-up. Worried about %$#-ing it up again. Gobs of attention paid to form.
Day late posting:
30 x 10
35 x 5
40 x 7
45 x 8
Total = 1115
I definitely underestimated myself on the snatches at first.
The snatches were too easy at this weight, but I couldn't do more with the pullups.
20 min elliptical warm up 13/13.
Dan you little freakin stud!
6 rounds at 45
24 rounds at 50
no weighted pull ups because the elbow said so.
Took me about 15 minutes.
I like the KB style workouts. People stare.
all thirty sets with 54lb dumbbell for snatches: 3240
Pull ups with bag on back:
15sets 30lb - 450
5sets 40lb - 200
10sets 35lb - 350
then 400m runs on treadmill 1:35, 1:34, 1:34
Wanted to work on good form
Worked on Overhead squat form and pressing snatches
20lbs x 5
25lbs x 5
30lbs x 5
35lbs x 5
40lbs x 5
45lbs x 5
Did each set of 5 as a continuous effort, trying only to rest after I had switched out the weight for a heavier one. Not quite the intention of the workout, but I didn't want to keep my ride waiting too long. Happy that I was able to pull 45lbs (bodyweight 145).
45 lbs. x20
55 lbs. x10
Total = 4200
BWt = 153 lbs.
Should have moved to 55 earlier and given 60 a shot. 3 other guys and the DB rack within a 3 foot radius (doing seated bar curls, a tri press, and wide pullups with chin well below bar), so I didn't want to miss a snatch. Shoulda, coulda, woulda!
Finished with some OHS to stretch, a few situps (abs are way weak, it seems), and a fast mile on the treadmill.
Wow, pullups with 55 lbs. I would have laughed hard at that several months ago and said, "Yeah, RIGHT". Thanks, CrossFit!
5reps each arm ( snatch)
All reps w/ 25kg DB
3 x 30 x 25kg = 2250kg ~= 4950#
30 rds with 10kg dumbbell - I did not have more weight. As this was way to easy, I did the pullups as false grip pullups on rings. Next day, I bought four 10 kg plates for my dumbbells - now they are really heavy.
I know you're not supposed to change the weight mid-round, but...
I can't do weighted pull-ups, so, not wanting to do "air" snatches, I used a 25kg barbell and did one-legged split one-armed snatches (a la Rutman), and unweighted false-grip ring pull-ups.
What a mouthful!
Did this yesterday 6/6.
All snatches @ 35 lbs
All pull-ups at body wt.
30 rounds x (35+35+0) = 2,100
5 * 50 lbs = 250
5 * 55 275
5 * 60 300
5 * 65 325
5 * 70 350
5 * 50 250