June 3, 2005

Friday 050603

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.

cf_north-west_team6.jpg

Enlarge image

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
Comments

holy crap...that video is amazing.

Comment #1 - Posted by: ediddy at June 2, 2005 10:26 PM

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?

Comment #2 - Posted by: Rob M. at June 2, 2005 10:29 PM

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.

Comment #3 - Posted by: phauna at June 3, 2005 12:38 AM

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.

Comment #4 - Posted by: TimKl at June 3, 2005 2:01 AM

Quick Clarification:

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?

Steveo

Comment #5 - Posted by: steven stackpole at June 3, 2005 2:40 AM

Steveo,

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.

JW

Comment #6 - Posted by: JW at June 3, 2005 3:14 AM

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!

Comment #7 - Posted by: Norma at June 3, 2005 4:35 AM

Awesome video!!!

Comment #8 - Posted by: Brandt at June 3, 2005 4:50 AM

10x35, 10x40, 5x50, 5x40... I struggle with the pull ups, by rnd 15 I switched to chin ups for a few and then alternated.

Comment #9 - Posted by: RagnorakPA at June 3, 2005 4:56 AM

RagnorakPA,

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).

Semper Fi

Comment #10 - Posted by: Mulcahy at June 3, 2005 5:07 AM

Wow... That's all I can say about that video.

Comment #11 - Posted by: brian_g at June 3, 2005 5:09 AM

30 rounds

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

Comment #12 - Posted by: Nick Glatz - Chicago at June 3, 2005 5:13 AM

wicked video! i need my own pull-up bar very soon...

Comment #13 - Posted by: Daniel at June 3, 2005 5:38 AM

The video was truly awesome.

WU - 6.5k run, 145 pushups
WOD
5 x25lb, 5 x30, 5 x35, 5 x40, 5 x 45, 5 x 40
total 3225
next start at 35lbs

Mike

WOD
20 x 20lbs , 10 x 20lbs with no weight on pullups
total 1600

Comment #14 - Posted by: Wayne at June 3, 2005 5:47 AM

Very impressive Chris G.

Comment #15 - Posted by: Phillip at June 3, 2005 5:53 AM

Fun workout!
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.

Comment #16 - Posted by: Jerry Hill at June 3, 2005 6:11 AM

Are other people doing this for time?

Comment #17 - Posted by: Mike at June 3, 2005 6:20 AM

How much rest in between rounds?

Comment #18 - Posted by: todd at June 3, 2005 6:44 AM

1x55lb
1x66lb
28x77lb

Total: 2277

Kept biting my tongue on this one as my jaw was still dropped from watching that vid.

Comment #19 - Posted by: Graham at June 3, 2005 6:48 AM

20x1
25x1
30x1
35x1
40x1
30x25
Total= 2760lbs
I really like the site, great motivation.

Comment #20 - Posted by: Travis Braddock at June 3, 2005 7:00 AM

Thanks JW
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.

Steveo

Comment #21 - Posted by: steven stackpole at June 3, 2005 7:07 AM

wat da... dammmmmn
anybody know Cisco's bodyweight?

Comment #22 - Posted by: Marlon at June 3, 2005 7:19 AM

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...

Comment #23 - Posted by: craigv bwt 185 at June 3, 2005 7:36 AM

30 lbs x 6 rounds = 540
25 lbs x 24 rounds = 1800

Total: 2340

Scoring here is based off of what Nick Glatz posted first for totals.

Comment #24 - Posted by: David B. at June 3, 2005 7:41 AM

Are people doing these as 30 1RMs, with rest as needed? Or as a min time circuit?

Comment #25 - Posted by: Mike Y at June 3, 2005 7:44 AM

The scoring method is the sum of "loads for all 30 rounds." There is no time component to the score.

Comment #26 - Posted by: Ben Kaminski at June 3, 2005 8:02 AM

Sick video!
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)

Comment #27 - Posted by: Ron N. at June 3, 2005 8:20 AM

Cisco weighs about 135. Yes, he's a light guy.

Comment #28 - Posted by: Roger Harrell at June 3, 2005 8:25 AM

Made up my own girl today.

5 rounds for time:
1 mile run
5 Clean and Press 95#
10 Front Squat 95#
20 Pullups
50 Pushups

Named her after the girl who gave me mono.
Total time was 58:46

Comment #29 - Posted by: JSP at June 3, 2005 8:38 AM

squat snatch or power snatch??

Comment #30 - Posted by: konstantin at June 3, 2005 8:43 AM

"Lynne" since I missed it(her) this week.
BW 156
Bench-160 10,9,8,6,6
Pullups 14,11,8,8,7

Comment #31 - Posted by: Phillip at June 3, 2005 8:52 AM

cfwux3

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..

Comment #32 - Posted by: dennyy at June 3, 2005 9:07 AM

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

Comment #33 - Posted by: Thompson at June 3, 2005 9:18 AM

Awesome video!

Joint mobility

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!

Comment #34 - Posted by: kelly moore at June 3, 2005 9:21 AM

bw=220

45x1, 50x4, 55x4, 60x4, 65x4, 70x4, 75x4, 85x4, 100x1 (but I missed the pullup)

total= 1985

did it in 25 minutes

Comment #35 - Posted by: shane_t at June 3, 2005 9:25 AM

Mike
I did it for time--took me 20 minutes. Funny, because the first 20 rounds only took me 10... then I slowed down!

Comment #36 - Posted by: RagnorakPA at June 3, 2005 9:34 AM

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.

Comment #37 - Posted by: Ahmik at June 3, 2005 9:34 AM

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.

Comment #38 - Posted by: Dan Orozco at June 3, 2005 9:40 AM

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.

Comment #39 - Posted by: JB at June 3, 2005 9:46 AM

20 min. throws wu with 20lb dynamax ball
cfwu 2x10
wod 20 rounds with 80 lb db, then ran out of time. did not miss a snatch or pullup.

Comment #40 - Posted by: lance at June 3, 2005 9:50 AM

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

Comment #41 - Posted by: Kalen M. at June 3, 2005 9:52 AM

All rounds done with 20lbs..don't own any 30's or 40's. Pullups done unweighted, but unassisted.
Score 40lbsx30rounds=1200

Comment #42 - Posted by: Krista J. at June 3, 2005 10:05 AM

Video...just...wow! That is unreal.

WOD (squat snatches)
Rounds 1-5:
65lbs.
Rounds 6-30:
70lbs.
Total: 6225
Time: 19:17.7

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...

Comment #43 - Posted by: Matt G. at June 3, 2005 10:06 AM

BWT-185

5x30
20x50
5x60
Time 17:52
Not sure on scoring either 1450 or it's 4350 if you multiply load times the three reps per round.

Comment #44 - Posted by: Paul Peterson at June 3, 2005 10:09 AM

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.

Comment #45 - Posted by: davidjwood at June 3, 2005 10:16 AM

Fun workout! I moved pretty steadily through it, pausing every 5 rounds for a quick sip of water.

25, 30, 35, 40x7, 45x10, 50x10

Total: 1320

Comment #46 - Posted by: RickB at June 3, 2005 10:39 AM

I think this workout played to my strengths.
30x1
35x5
40x2
45x22
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.
Score 3825

Comment #47 - Posted by: Keith C at June 3, 2005 10:46 AM

BWT: 172#
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?

Comment #48 - Posted by: Rick Ihrie at June 3, 2005 10:48 AM

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.

Comment #49 - Posted by: noah at June 3, 2005 10:49 AM

I may not be very good at pullups, but weighted pullups are by far my favorite exercise.
35x5
40x5
45x10
40x10
Total: 1225

Comment #50 - Posted by: brendan melville at June 3, 2005 10:52 AM

snatches:
1X5kg
1X7kg
28x10kg
pullups:
20 unassisted with kipping (as of last week I couldn't do any unassisted pullups, so I'm psyched!)
10 assisted

Didn't think I'd be able to keep it up with 10kg dbs but it went OK. :-)

Comment #51 - Posted by: Thayer at June 3, 2005 10:53 AM

Hi all,
Workout as follows (we went for speed)
Lisa Snatch 35 kilosx30
Pull-up (60 kilo bdw.)x30
Duration 9:00
Jon Snatch 60 kilosx4x11
Weighted pull-up 20 kilosx4x11
Ring dip (83 kilo bdw.)x6x11
Duration 19:11
Average HR 164 bpm
Until Sunday...

Comment #52 - Posted by: Jonathan Jensen at June 3, 2005 10:56 AM

bw=195
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.

Comment #53 - Posted by: Ben E. at June 3, 2005 11:05 AM

4 rounds @ 55
26 rounds @ 65

score = 4*55+26*65 = 1910

Comment #54 - Posted by: Ben Kaminski at June 3, 2005 11:14 AM

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

30- 1,275

x3

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.

Comment #55 - Posted by: John Messano at June 3, 2005 11:15 AM

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.

Comment #56 - Posted by: Ben Kaminski at June 3, 2005 11:20 AM

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.
5@20pds
5rounds@25pds-375
5@30pds-450
5@35pds-525
5@40pds-600
5@45pds-675
total:2625 pds/pts

Comment #57 - Posted by: timM at June 3, 2005 11:39 AM

30 rounds at 40# as rx'd.

3600

Comment #58 - Posted by: Alex McClung at June 3, 2005 11:49 AM

forgat to factor in the rounds of 20 which is another 300pts.
So: 2900+

Comment #59 - Posted by: timM at June 3, 2005 11:50 AM

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.

Comment #60 - Posted by: Sam L at June 3, 2005 11:52 AM

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

Comment #61 - Posted by: joshua hillis at June 3, 2005 11:59 AM

Rounds 1-5: 45lbs
Rounds 6-10: 65lbs
Rounds 11-25: 70lbs (failed on pullup #25)
Rounds 26-30:45
Total= 5775

Great video!

Comment #62 - Posted by: Wade W. at June 3, 2005 12:07 PM

all sets done w/a 40k KB (88lbs)
88lbsx3=264x30=7920
score=7920

Comment #63 - Posted by: josh everett at June 3, 2005 12:11 PM

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
2955

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!

SF,
Andy M

Comment #64 - Posted by: madsox at June 3, 2005 12:32 PM

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.

Comment #65 - Posted by: Christian H. at June 3, 2005 12:42 PM

30 rounds of:
Right-arm dumbbell snatch, 1rep
Left-arm dumbbell snatch, 1 rep
1 Weighted dumbbell pull-up
1-10 35#
11-20 40#
21-25 45#
26-30 50#
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).

Comment #66 - Posted by: jdg at June 3, 2005 12:42 PM

15 rounds
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)
15 rounds
10kg l+r db snatch
40kg curl
15min

BTW: Where can I find more info about one-arm db snatches online (video?)?

Comment #67 - Posted by: Daniel at June 3, 2005 12:44 PM

WOD:
30x45 snatches
10x45 pullups. Subbed 20 L pullups for the rest of the weighted pullups with the DB.

Total=2250

Comment #68 - Posted by: Tim T at June 3, 2005 12:53 PM

30#x5 + 20#x15 + 15#x10 = 600

Comment #69 - Posted by: StephenT at June 3, 2005 12:58 PM

Daniel

On the main page go to Exercises, there's a video

Bill

Comment #70 - Posted by: bfox at June 3, 2005 1:02 PM

cfwu x3

3x35/3x45/3x55/3x60/3x65/6x55/3x65/6x70

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.

Comment #71 - Posted by: ediddy at June 3, 2005 1:09 PM

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

Comment #72 - Posted by: kls at June 3, 2005 1:24 PM

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

1025# total.

Comment #73 - Posted by: Patrick Walsh at June 3, 2005 1:45 PM

reps; 1-25 @ 45lb db, 35lb pullups
rep; 26@50lb db, 45lb pullup
reps; 27-30@55lb db, 45lb pullups

Total: 2,495lbs

Comment #74 - Posted by: Ben B. at June 3, 2005 1:47 PM

Does anyone know if the guy in this video is a rock climber as well as a gymnast?

Comment #75 - Posted by: Knut at June 3, 2005 1:58 PM

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).

Comment #76 - Posted by: Brand at June 3, 2005 2:07 PM

Awesome workout...
First time doing one arm snatches so I stayed moderate on weight to work on form!
30lb*30*3=2700

PT is free

Comment #77 - Posted by: One Chuck at June 3, 2005 2:17 PM

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!

Comment #78 - Posted by: kelly moore at June 3, 2005 2:21 PM

BW: 175
5x45 = 225
5x50 = 250
10x55 = 550
5x60 = 300
5x65 = 325
Total = 1650

Comment #79 - Posted by: Lowell at June 3, 2005 2:33 PM

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.

Comment #80 - Posted by: Rick Huse at June 3, 2005 2:50 PM

Bill

I can only see the Dumbbell Snatch slide show.
If itīs possible could you please send me the video?

Daniel

Comment #81 - Posted by: Daniel at June 3, 2005 2:53 PM

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

Comment #82 - Posted by: DavidE at June 3, 2005 2:56 PM

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

Comment #83 - Posted by: Brian at June 3, 2005 3:23 PM

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.

Comment #84 - Posted by: LisaR at June 3, 2005 3:31 PM

50 x 2 sets
55 x 3 sets
60 x 2 sets
70 x 23 sets

total 5985. Took about 30 minutes.

Comment #85 - Posted by: Paul Si at June 3, 2005 3:40 PM

10 sets w/70 lb. DB
20 sets w/80 lb. DB
Score of 6,900
Jeff

Comment #86 - Posted by: JTinch at June 3, 2005 3:55 PM

75x1 225
90x19 5,130
95x1 285 (pr)
100x1 300 (pr)
90x8 2,160
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".

Comment #87 - Posted by: craigv bwt 185 at June 3, 2005 4:24 PM

Duh

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 !

Comment #88 - Posted by: Hooger at June 3, 2005 5:04 PM

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.

Comment #89 - Posted by: Rick Simmons at June 3, 2005 5:05 PM

BW = 172

5x55
10x60
10x65
5x70

Total = 5625

Great workout. I was sweating profusely.

Comment #90 - Posted by: brian_g at June 3, 2005 5:08 PM

20lbsx5,30lbsx5,40lbsx5,50lbsx5,40lbsx10
last 7 pullups jumped so did 7 extra bdywt
score 1100 or 3300

Comment #91 - Posted by: johnmc at June 3, 2005 5:23 PM

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)!

Comment #92 - Posted by: Andy at June 3, 2005 5:31 PM

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.

Comment #93 - Posted by: Phil Feairheller at June 3, 2005 5:33 PM

30 lbs. all 30 sets. Very fun.

Comment #94 - Posted by: Brandt at June 3, 2005 5:50 PM

The video is fantastic!

32K kettelbell 10:30 as Rx'd.

Great workout!

Comment #95 - Posted by: ACM at June 3, 2005 6:09 PM

Forgot to total.
2882K or 6336lbs.

Comment #96 - Posted by: ACM at June 3, 2005 6:20 PM

25lb x 3
35lb x 15
30lb x 12

Total = 2880 lbs

Comment #97 - Posted by: S. Emory at June 3, 2005 6:24 PM

First 5 rounds: 50lb dumbell(R&L Snatch & P/U)
Next 5 rounds: 60lbs
" ":70lbs
" ":80lbs
" ":90lbs
" ":100lb
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!

Comment #98 - Posted by: Eddie Lugo at June 3, 2005 6:35 PM

snatch 60 lbs.
pull ups 40 lbs.
6:15

Comment #99 - Posted by: Cpl. Wade at June 3, 2005 6:43 PM

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
7585

Steveo

Comment #100 - Posted by: steven stackpole at June 3, 2005 7:06 PM

rounds 1-5: 15lbs.
rounds 6-25: 10lbs
rounds 26-30: 12.5

Comment #101 - Posted by: john daniel at June 3, 2005 7:09 PM

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

Wife:
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#

Comment #102 - Posted by: Eric2 at June 3, 2005 7:46 PM

Total Time as I concentrated on form: = 51 min
40lbs.
45
50x2
55
60x3
70x3 had to drop weight because I didn't get chin over bar last pullup
65x19
Total Load = 1865 or 5595

Comment #103 - Posted by: dbahr at June 3, 2005 8:13 PM

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).

Comment #104 - Posted by: Joseph_B at June 3, 2005 8:18 PM

Oh yeah,
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.

Comment #105 - Posted by: Joseph_B at June 3, 2005 8:19 PM

30x1
35x1
40x9
45x14
50x3

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.

Comment #106 - Posted by: John Elstad at June 3, 2005 8:40 PM

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

Comment #107 - Posted by: Rob M. at June 3, 2005 8:47 PM

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.

25x40

Total Load: 3000

First time doing a snatch, so my form was weak. Anyone have suggestions to keep me from finishing on my toes?

Comment #108 - Posted by: b at June 3, 2005 8:52 PM

as Rx'd with 35lbs..3150

Comment #109 - Posted by: Jay M at June 3, 2005 8:52 PM

1850

or

5550 (above score x3)

BW 190

Comment #110 - Posted by: J Jones at June 3, 2005 9:02 PM

Steveo that was phenomenal.

my humble but fun set:
50x15
60x5
65x10

total: 1700 (as I understood it)
total counting the snatches together but the pullups separate: 3400
total counting each exercise separate: 5100

Comment #111 - Posted by: kevin gp at June 3, 2005 9:05 PM

10 rounds @ 35lbs
20 rounds @ 40lbs
(40lb is the heaviest db I have at home).
Total Score: 1150 (or 3450)

Comment #112 - Posted by: B_White at June 3, 2005 9:56 PM

(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

Comment #113 - Posted by: B. JAY D. at June 3, 2005 9:57 PM

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.

Comment #114 - Posted by: TK at June 3, 2005 10:11 PM

14:53

Comment #115 - Posted by: Rajesh at June 3, 2005 10:17 PM

forgot 45lb weight.

Comment #116 - Posted by: Rajesh at June 3, 2005 10:18 PM

One handed snatch was a weak point the time it came up in a recent WOD, but I think I'm seeing improvement already.

Weights were:
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.

Comment #117 - Posted by: Rico at June 3, 2005 10:35 PM

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

Comment #118 - Posted by: Don Stevenson at June 3, 2005 10:58 PM

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!

Comment #119 - Posted by: Adrian Bozman at June 4, 2005 12:49 AM

Slowly back into the fray

crossfit warmup w/o pullups.

25 * 5: 30 * 5; 35 * 5; 40 * 5; 45 * 5; 50 * 5 = 1100

Comment #120 - Posted by: Patrick at June 4, 2005 7:50 AM

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.

Comment #121 - Posted by: KevinA at June 4, 2005 7:55 AM

Now that I have some more time - I will give my weights for my own future reference (when/if this WOD shows up again)

45# x5
55# x5
65# x5
75# x5
65# x5
65# x5

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.

Comment #122 - Posted by: J Jones at June 4, 2005 8:37 AM

40lbs x 10 rds
35lbs x 20 rds
BW PU x 30 rds

Comment #123 - Posted by: turkish_n IZ at June 4, 2005 9:37 AM

body weight 170
35x1
45x1
50x6
55x7
60x10
70x5
total=1715

Comment #124 - Posted by: T.Rain at June 4, 2005 10:00 AM

Used 16kg kb for all. 24kg was just a bit too much on the snatches.

Comment #125 - Posted by: Steve S at June 4, 2005 1:06 PM

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...

Comment #126 - Posted by: joe at June 4, 2005 2:32 PM

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#

post-wod GTG:
static hold handstands + HSPU on paralletes
(3 rounds of 30sec + 3 HSPU)
deadlifts: 3x225#/2x275#/2x325#/1x365# (PR!)
OH squats: 11x135#/3x185#/4x185#

Comment #127 - Posted by: JC at June 4, 2005 3:18 PM

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.

BTW=150.

45lbs x 20 rounds.
50lbs x 10 rounds.
22 minutes.

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!

-D.

Comment #128 - Posted by: Dan S. at June 4, 2005 5:12 PM

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.

Comment #129 - Posted by: MikeY at June 4, 2005 5:18 PM

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.

Comment #130 - Posted by: Troy Archie at June 4, 2005 6:04 PM

45lbs*30

Total=1350

The snatches were too easy at this weight, but I couldn't do more with the pullups.

Andy

Comment #131 - Posted by: Andy at June 4, 2005 6:38 PM

5x30=150
5x35=175
5x40=200
5x45=225
5x50=250
5x55=275
total 1275x3=3825

20 min elliptical warm up 13/13.

Comment #132 - Posted by: kevin o at June 5, 2005 3:48 PM

30 X 50#

Comment #133 - Posted by: Peder Davis at June 5, 2005 4:46 PM

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.

Comment #134 - Posted by: Ron N. at June 5, 2005 6:51 PM

all thirty sets with 54lb dumbbell for snatches: 3240
Pull ups with bag on back:
15sets 30lb - 450
5sets 40lb - 200
10sets 35lb - 350
total 4240lb

then 400m runs on treadmill 1:35, 1:34, 1:34

Comment #135 - Posted by: Alasdair Kirby at June 6, 2005 3:56 AM

BW=199
Wanted to work on good form
10x20lbs
10x20 weightpullups
15x25lbs
15x30 wp
5x20lbs
5x20 wp
Worked on Overhead squat form and pressing snatches
5x50 wps
Stair work

Comment #136 - Posted by: mccloud at June 6, 2005 4:49 AM

20lbs x 5
25lbs x 5
30lbs x 5
35lbs x 5
40lbs x 5
45lbs x 5

Total: 2925

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).

Comment #137 - Posted by: David Knutzen at June 6, 2005 10:44 AM

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!

Comment #138 - Posted by: Rene' at June 6, 2005 12:57 PM

6RDS
36lb kettlebell:
5reps each arm ( snatch)
5reps pullups
10:26

Comment #139 - Posted by: RED at June 6, 2005 9:30 PM

All reps w/ 25kg DB

3 x 30 x 25kg = 2250kg ~= 4950#

Comment #140 - Posted by: Pat at June 7, 2005 12:33 AM

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.

Comment #141 - Posted by: Christian Lemburg at June 7, 2005 1:03 AM

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!

Comment #142 - Posted by: Gally at June 7, 2005 12:17 PM

Did this yesterday 6/6.

All snatches @ 35 lbs
All pull-ups at body wt.

30 rounds x (35+35+0) = 2,100

Comment #143 - Posted by: Wilkie Mon at June 7, 2005 6:01 PM

As prescribed

5 * 50 lbs = 250
5 * 55 275
5 * 60 300
5 * 65 325
5 * 70 350
5 * 50 250

Total 1750

Todd Learn

Comment #144 - Posted by: Todd Learn at June 8, 2005 11:42 AM
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