July 5, 2005

Tuesday 050705

5 rounds for time of:
400 meter run
95 pound Snatch, 15 reps

No Power snatches.

Post time to comments.


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Carrie Klumpar, Michael Street, and Paul Gockell - The Carport Crew gets a new pull-up bar.

We want to welcome 11 new affiliates: CrossFit Austin, CrossFit Ann Arbor, CrossFit Canada, The Pit, CrossFit HB, Sport Specific Training, CrossFit PR, CrossFit Southwest, CrossFit NYC, CrossFit London, and Elite Fitness Bootcamp.

Posted by lauren at July 5, 2005 7:08 PM

Power snatch starts from the floor and snatch starts from the thigh?

Thanks, it's my first WOD!

Comment #1 - Posted by: Ryan at July 4, 2005 8:16 PM

Both the regular and power snatch start from the floor. A hang snatch starts from the thigh or below the knee.

A power snatch you catch the weight in a quarter or half squat. The full snatch you catch the weight in a deep/full overhead squat.

In this WOD, you will snatch the weight off the floor and catch it in a full overhead squat position. Stand up with the weight. That's 1. Repeat 15x.

Good luck.

Comment #2 - Posted by: Keith W. at July 4, 2005 8:41 PM

Seeing the crossfit for the next day the night before makes it so much easier to get up in the morning!

Comment #3 - Posted by: Phillip at July 4, 2005 8:46 PM

cannot do snatch at my gym(gold's gym) because there isn't enough room and they use metal plate weights. so I wiil compensate w/ 10 OHS and 5 snatch balance/s

Comment #4 - Posted by: Dave Ross at July 4, 2005 9:30 PM




Comment #5 - Posted by: Dan S. at July 5, 2005 2:06 AM

todays WOD
used 30kg for the snatches.
this was a great workout. although i'm not that good at them yet snatches are fun.
finished with some ring pull up's handstands and neck bridges

Comment #6 - Posted by: Stephen R at July 5, 2005 3:07 AM

Decided to take it easy today for a few reason. Just returning to running from injury, tired and never really done snatches before. So 3 rounds untimed

5 overhead squats 10 KG.
5 Explosive shrugs.
5 Power snatches 20 KG but working on squat depth
5 snatch grip high pulls 60KG.


Comment #7 - Posted by: Ger at July 5, 2005 3:41 AM

I decided to go slow today too.

4 rounds. 15:45. Snatches were lousy.

Comment #8 - Posted by: Steve72 at July 5, 2005 4:10 AM

just started learning the snatch with steve at the crossfit seminar, can do a 20k bar in ones and twos.

so subbed a wooden martial arts stick for the bar, really focused on form: workout time 18.30. all the squats were all the way down, really felt my hips opening up. have a n olympic weightlifting class on thursday so will push forward on the weighted snatch then

have to go and do my pull ups and dips now.

Oh, went to the local track and did my first hammer session last night, off to gymnastics tonight.

Comment #9 - Posted by: andrew (London UK) at July 5, 2005 4:14 AM

I've got to hop a plane to Dallas this morning, so today WOD was #1 (rare). I think it was a good thing that I was half-asleep...some of the pain didn't register.

As designated...16:59.76

Only broke the last set of snatches (10/5).

Comment #10 - Posted by: Matt G. at July 5, 2005 4:26 AM

19:43. Snatches at 45# (bar) and runs at 8 mph at 1% incline. After the first round, I had to switch to power hang snatches. My legs are still toast from the 10k and tabata squats over the weekend. I also thought that since I fell on one of my warmup snatches and nearly went off the back of the treadmill in round 1 that I may be a bit on the tired side.

Comment #11 - Posted by: Norma at July 5, 2005 4:37 AM

Michael Street doesn't have any idea how strong he is! I saw him on the rings during the April Seminar and was impressed! Way to go with the new digs!

Comment #12 - Posted by: ACM at July 5, 2005 5:06 AM

25:49 couldn't finish the last round of snatches.

Comment #13 - Posted by: phauna at July 5, 2005 5:12 AM

"A Ticked off Nancy"


jeez...makes me question my Nancy time...

Comment #14 - Posted by: Jerry Hill at July 5, 2005 5:43 AM


really need to work on snatch form

Comment #15 - Posted by: paulw at July 5, 2005 5:47 AM

24 affiliates! We're taking over the world!!

Comment #16 - Posted by: josh newman at July 5, 2005 6:12 AM

First WOD!!! that was really difficult.

All five rounds, the first with 3x5 snatch with 20# bar, the next four with 2x5*20#

I warmed up with wooden stick for snatch. I think I found a coach for these, I need it.

Comment #17 - Posted by: Ryan at July 5, 2005 6:21 AM


Damn nice workout. I was hating everything. I have some nice blisters to show as well.

Comment #18 - Posted by: brian_g at July 5, 2005 7:02 AM

27:45 with 45# snatches - First two rounds of snatches were butt to ankles; round three had a lot of "do overs" when power snatches snuck in. Round four was taking so long with all the do overs that halfway through I finally settled on power snatches and by round five I was lucky to have a 2" knee dip. I would have reduced the weight if I could have - I took the empty bar to the hilltop playground. Started each rep mid shin.

52# kb snatches: 8/8, 1/1, 7/7, 2/2, 6/6, 3/3, 5/5, 4/4 with one minute break between rounds.

Comment #19 - Posted by: kelly moore at July 5, 2005 7:27 AM

I think Eugene's home gym should be listed as a Crossfit affiliate!

Comment #20 - Posted by: larry at July 5, 2005 7:27 AM

19:59 min
65 pds snatch, trying to get the form right


Comment #21 - Posted by: JF at July 5, 2005 7:42 AM

35:27 , with 45# bar. Did the first set of snatches unbroken, then broke them into 3 sets of 5 for the rest. This one sucked...I felt terrible, and the crew building the house down the street from our place must have thought I was a whimp, looking so tired for the 400m runs!

Comment #22 - Posted by: tedw at July 5, 2005 8:00 AM

19:25 as per rx'd

Comment #23 - Posted by: mperry at July 5, 2005 8:15 AM

Going to have to go with the bar alone as a full 95# snatch needs bumper plates!
Nice list of affiliates; where's the HB Crossfit? When's the grand opening? I'll have to make a rare appearance.

Lance takes over the lead in the Tour, although I would have liked to see him do it with out Zabrieski's crash. A win is a win!

Comment #24 - Posted by: Ron N. at July 5, 2005 8:36 AM

Howdy all,
Workout as follows
Lisa Run .8 of a mile 10:00 4:00 rest and Snatch 35kilosx50 15:30 Total duration 25:30
Average HR ~160 bdw. 59.6 kilos.
Jon Snatch 60kilosx81 Duration 19:55 Average HR 160bpm 4:00 rest sit-up +5 kilosx80 Duration 2:33 Average HR 130 bpm 3:00 rest Press 40kilosx60 Duration 5:26 Average HR 144 bpm Total duration 27:54 Ambient temp. 80 Humidity 60% bdw. 81 kilos
Ready for more...

Comment #25 - Posted by: Jonathan Jensen at July 5, 2005 8:46 AM


400m run
45# snatch 32:30
snatches 8-7 8-7 8-7 5-5-5
last rd. ohs 10-5

Comment #26 - Posted by: dennyy at July 5, 2005 9:43 AM


Broken snatch sets.

Comment #27 - Posted by: David B. at July 5, 2005 9:47 AM

Treadmill and 40kg (88lb), snatched up and did OHSs. Ended up breaking most sets into 8/7. Overall, did about 12 squat snatches and 63 OHSs. HR at end was around 170. 21:13.

Comment #28 - Posted by: StephenT at July 5, 2005 10:02 AM

Decided to go with just the 45lb bar on the snatches and work on keeping good form... still got smoked with the lighter weight, but was happy with form.

Time was 17:15

Much respect to those who did this with the prescribed weight.

Comment #29 - Posted by: Erik at July 5, 2005 10:12 AM

Used a 45 lbs bar and a treadmill. Broken snatch sets, each round I used 3 sets of 5. I finished 4 rounds in 28:57.

Comment #30 - Posted by: pnw at July 5, 2005 10:18 AM

since there was a gym at my university, I did today's WOD there, it was the first time I did a crossfit workout at a gym but I didn't get any wierd looks as I was expecting. I did 30 lb one arm dumbell snatch and did my running on a treadmill at 10mph(the max). finished in 28:50, I think it was the snatches that took most of my time, since I did them with one arm each.

Comment #31 - Posted by: Dan Orozco at July 5, 2005 10:21 AM

My neighborhood block is approx.500m
=30 mins.

Comment #32 - Posted by: Stephen at July 5, 2005 10:25 AM

14:39...I think I lost count on my rounds and only did 4. Judging by my Matt G. fitness barometer. I was a little punchy from being up last night at a fire.

Comment #33 - Posted by: Paul Peterson at July 5, 2005 10:31 AM

Complete first to rounds with 80lb snatch. completed third 400m and had to stop as my brusied ribs were getting to painful at this stage.

12:49 to that point though


Comment #34 - Posted by: Baz at July 5, 2005 11:21 AM

Did the clean & jerk WOD first then went right into this one.

Sub'd 1:40 jump rope for run. Split snatches broken mostly in 5s and 6s due to grip ability...sweat and forearms were toast.


Comment #35 - Posted by: Kramer at July 5, 2005 11:27 AM

I did not time this workout. First time I have tried snatches. I believe most of my snatches were pwr. snatches because I didnt do ATG.
400 meters: 1:59 snatch 75x5
400 meters: 1:52 snatch 65x10
400 meters: 1:49 snatch 65x9
400 meters: 1:46 snactch 65x9
400 meters: 1:43 snatch barx15

Comment #36 - Posted by: Grant at July 5, 2005 11:32 AM

Subbed 200 turns on jumprope for 400m
Subbed shouldering 110lb sandbag 10 reps for snatches

Just fell down in a puddle of sweat when finished.

Time 29:12

Comment #37 - Posted by: Keith C at July 5, 2005 11:39 AM

30 mins
First 2 sets were with 95lbs,
the last 3 I had to drop down to 75lbs.
I need to work on my form.

Comment #38 - Posted by: Travis B at July 5, 2005 11:39 AM

Substituted 15 barbell snatches with 1.5 pood kettlebell snatches(15 right arm/15 left arm). Thanks ediddy for the link the other day for WOD strategy. Used the "fighter's strategy for the first three rounds, then pukie started to catch up to me so the last two rounds were "managed", while trying to keep a frantic pace. Started off the day with 2hours of BJJ at my academy. Pukie's evil cousin "Sleepy" found me as I tried to pull off a different counter to my training partner's clock choke, lol. Overall, great WOD. I wish I found Crossfit seven years ago when I started competing. I have never felt so "fight ready" before for competition or for the situations I run into as a police officer.

Comment #39 - Posted by: Ben E. at July 5, 2005 11:43 AM

400's @ 8 mph
65# Snatches, not deep, more like a power snatch.

Connected puzzle pieces of snatch still elude me...
It's not the weight, it's all about the wait.

Comment #40 - Posted by: Rick Ihrie at July 5, 2005 11:44 AM


450 meter runs - first set of snatchs with 65 lbs were horrible (ended up doing power-snatch to overhead squat) - went to bar after that and still got smoked by that weight (broke the set into 10+5) - but the form felt much better: rd 1-6:40; rd2-5:51; rd3-5:43; rd4-6:21; rd5-5:47.

warmup with 3*: 1 min. jump-rope; oh lunges; incline situps; back exts; pullup bar swings.

Comment #41 - Posted by: Patrick at July 5, 2005 11:48 AM

Used 55lbs - A to A form, (or almost) comming along - quite happy with that!
Runs on the mill 8 to 9 mph and zero incline

T = 21:30

Comment #42 - Posted by: C_Mel at July 5, 2005 12:01 PM

2 sets w/95
good depth an most snatches.
Found thr groove on technique somehow
Rested a good minute before all snatches

Comment #43 - Posted by: timM at July 5, 2005 12:07 PM

as RXed


Comment #44 - Posted by: Austin at July 5, 2005 12:09 PM

5 rounds for time of:
400 meter run
65# Snatch, 15 reps (8,7/8,7/8,7/6,5,4/6,5,4)
TOTAL TIME=23:56 (4:19/4:27/4:47/5:25/4:58)

Getting over the remnants of my weekend headcold... this WOD help to push the cobwebs out.

Comment #45 - Posted by: jdg at July 5, 2005 12:39 PM

Question regarding distance measurement...I know 400m is 1 loop around the track, but how far is the comparative distance in yards? Curious b/c I don't have a track accessible.
Made some slight modifications:

5 Rounds:
KB Snatch 10 l/r (1 Pood)
440 yd run

Comment #46 - Posted by: Brian M. at July 5, 2005 12:40 PM

400 meters = 437.445319 yards
or approximately 440 yards (1/4 mile).

Comment #47 - Posted by: Tom at July 5, 2005 12:43 PM


Much less winded than last Tuesdays WOD (although tiring). The snatch technique just isnt good enough to bang them out that fast. Always something to work on with Crossfit...

Comment #48 - Posted by: tom brose at July 5, 2005 12:48 PM

This is my first time doing crossfit training and I can say this much: "OW!"

I don't have a track nearby where I can also carry around 95 pounds for the snatches, so I substituted the 400 meter runs with 3:00 minutes of jump rope.

I was not able to actually do the 95 pound snatches for the full 15 reps. In fact, I only did ONE set at 15 reps, but I had to strip down the bar in the middle to get to it.

It wasn't so much a muscular problem; I can definitely manage 95 pounds. It was more of a stamina problem, even though I've trained for boxing before.

I never did snatches before today, and now I know I have a lot to work on in order to perfect the motion. That is okay, though. It's a lot better to learn how to do it then it is to sit on my butt wishing I was in terrific shape.

So, here goes.

1: 95x8
2: 75x10
3: 65x10
4: 65x11
5: 65x8; stripped down to 45 and finished the last seven.

This took me a total of 34:19.

I don't know if this is good or not, but I know I at least gave it my all.

Comment #49 - Posted by: Kris at July 5, 2005 1:49 PM

This is my first time doing crossfit training and I can say this much: "OW!"

I don't have a track nearby where I can also carry around 95 pounds for the snatches, so I substituted the 400 meter runs with 3:00 minutes of jump rope.

I was not able to actually do the 95 pound snatches for the full 15 reps. In fact, I only did ONE set at 15 reps, but I had to strip down the bar in the middle to get to it.

It wasn't so much a muscular problem; I can definitely manage 95 pounds. It was more of a stamina problem, even though I've trained for boxing before.

I never did snatches before today, and now I know I have a lot to work on in order to perfect the motion. That is okay, though. It's a lot better to learn how to do it then it is to sit on my butt wishing I was in terrific shape.

So, here goes.

1: 95x8
2: 75x10
3: 65x10
4: 65x11
5: 65x8; stripped down to 45 and finished the last seven.

This took me a total of 34:19.

I don't know if this is good or not, but I know I at least gave it my all.

Comment #50 - Posted by: Kris at July 5, 2005 1:50 PM

31:08 with 50# snatches, doing my best to go as deep as possible every time

Comment #51 - Posted by: Sam L at July 5, 2005 1:55 PM

Executed the WoD as follows @ ~40:00 (interruptions).
-R1: bar only (for form) -- row 800m
-R2: bar only (continued form practice) -- row 1km
-R3: 65lbs -- run 800m
-R4: 75lbs -- run 400m
-R5: 75lbs -- run 500m

-Additional HS & HSPU GTG effort
-Abmat @ 25 reps.

Comment #52 - Posted by: Brand at July 5, 2005 2:22 PM


5 rounds for time of:
400 meter run
69 pound Snatch, 15 reps

Comment #53 - Posted by: Steve H at July 5, 2005 2:23 PM

"Giving it your all", is all you need to do.
Eventually "your all" will be a lot more.
Good work!


Comment #54 - Posted by: steven stackpole at July 5, 2005 2:50 PM

85 LB barbell, street 400m course
That was unexpectedly tough. Did it at home with cheap-o barbell, so snatches were way powered.

Comment #55 - Posted by: MikeY at July 5, 2005 2:58 PM

Skipping today. Since starting WOD 2 weeks ago, I've developed a bad case of Bursitus in both shoulders. Anybody have any ideas on how I can keep from a repeat of this? Not used to the weight lifting aspect.

Comment #56 - Posted by: D.J. at July 5, 2005 3:19 PM

16:38 with 1 handed 32K Kettle Snatches as Rx'd. Alternated 3 reps per arm to 15.

My sons: 11yo 16lb Dynamax 15:14 as Rx'd. 9yo 10lb Dynamax 16:00.

Definately harder than it sounded.

Comment #57 - Posted by: ACM at July 5, 2005 3:24 PM

My last day off and I didn't feel like leaving the house so I did this in my kitchen:

Warm up with three rounds of
Military Press 2pood KBx2 L/R
1.5pood KBx3 L/R
Pull upsx10

Then did 5 rounds of
100 turns on the jump rope
14 Snatches (2 pood KB) 7L/7R
5 Handstandpushups

Time: 15:37

Comment #58 - Posted by: bozman at July 5, 2005 3:29 PM

Two quick questions: 1) If you can't do all reps consecutively, is it okay to break them up? (i.e. 15 reps into 3 sets of 5, 5 sets of 3, etc). If you can't do the specified weight for all the reps, do you lower the weight or do as many reps as you can with it? Thanks alot!

Comment #59 - Posted by: Jon at July 5, 2005 3:45 PM

Complete workout done with 10lbs in my smartvest. The smartvest or the x-vest work best because you get the weight and the compression.

75 tactical pullups
75 pushups - deep with hands on parralettes
75 24kg KB snatches
75 situps w/ abmat
75 Hindu SQ


Comment #60 - Posted by: Bill Fox at July 5, 2005 3:45 PM

CFWUx3 less pullups

as rxd: 22:42

didn't see the 'no power snatches' so most early ones were full power snatches.

finished with handstand drill.

Comment #61 - Posted by: Colin at July 5, 2005 3:51 PM

as rxed.

Comment #62 - Posted by: kyle a at July 5, 2005 4:10 PM

26:19 as RX'd. Form deteriorated, but tried to keep squatting. The treadmill looked like someone had attacked Casper the Friendly Ghost as my (quite voluminous) sweat mixed with all of the chalk I had to use to keep my grip.

Comment #63 - Posted by: Chris Q. at July 5, 2005 4:11 PM

First real workout in several days. Spent the weekend at Great Basin National Park - cool place!
Warmup: 5 rounds of 5 pullups, 5 situps, 5 squats, 5 pushups. 3x9x12kg one arm KB swings (each arm).
24:47, sub'd rows for runs. Used 50# bar for snatches, first time they've actually felt full depth.

Comment #64 - Posted by: Steve S at July 5, 2005 4:11 PM

The affiliates are growing....Thanks for the press Coach

Up here in Vancouver our growth is organic........slowly but surely we are getting our sh#t together.....it takes a lot of effort to get a business off the ground............you get nothing from a 95% effort and the world for the last 5%.....excellence is the only way..........we are going to throw a bit of fertilizer on biz in September....we are finding that summer is slow.....any of the other affiliates finding the same????????

Comment #65 - Posted by: Patty at July 5, 2005 4:16 PM

38:30 with 55# snatches.
struggled with the run from too much beer last night. And I shouldn't eat lunch just before the WOD....stomach was grumbling.

Comment #66 - Posted by: nisei at July 5, 2005 4:28 PM


Breaking the reps up into mini-sets is perfectly OK . . . most people have to do that at least occasionally.

The question of whether to go to a lighter weight or grind it out with the weight specified is a tough one . . . the right answer will be different for different people at different times.

Generally, you will have to go to a lighter weight if you simply can't do the move at all with the specified one. No big deal, just shift down and do it.

Also generally, if the workout is taking more than 45 minutes to complete, the weight is too heavy . . . better to shift down in order to be able to "get it done" in about 30 minutes and enjoy a higher level of metabolic stress. The vast majority of CrossFit workouts are intended to be done in 30 minutes or less (sometimes as little as 10 minutes).

Beyond those two recommendations, the choice is up to you . . . some days you might want to stay with the prescribed weight, even if it's tough and means you do your reps as consecutive singles, just to experience that particular stress load and strength workout. Other days you might prefer to blast away and drive for a massively taxing "cardio" workout, which will mean lowering the weight by 50% or more.

I generally try to do the weight as Rx'd most of the time, even if my time might be compromised a bit (I'm usually huffing and puffing pretty good). I'll probably stick with it here (although 15 reps with 95 lbs will be a bear; I'll be breaking it up into sets of 5, for sure), partly because the 5 x 400 m runs will be more than enough "metabolic" stress for me.

Have fun with it, either way . . .

Comment #67 - Posted by: davidjwood at July 5, 2005 4:33 PM

Slightly hurt my shoulder while showing off at the inaugural CF NYC session last Sunday (don't ask how, but Blanchard would laugh), so I subbed 115# cleans from floor for the snatches.

Was pleased with my effort. 24:44, including a 25-second each way transition up/down a flight of stairs to get to the gym treadmill. Runs were done at 8.0-8.5 at 1.0 grade, mostly 8.5. Ripped the hell out of a callus on my right hand though, exposing tender flesh underneath. Any suggestions for how to deal?

Comment #68 - Posted by: TK at July 5, 2005 4:36 PM

This was a good one! I didn't know the difference between power snatches and 'real' snatches either so I ended up doing power ones.

Like a tool I forgot my watch but my run times were all around 2:00. The snatches took me considerably longer as this was my first time doing them and I was dragging my arse a bit. I did 4 x 15 with 95 lbs but had to drop to 80 lbs for the last set.

I have to say that after that my heart rate was very high (about 180) and I sensed the presence of Pukey!

Comment #69 - Posted by: AlexH at July 5, 2005 5:17 PM

Thanks for the info David. Okay, time for a quick meal and then the gym...

Comment #70 - Posted by: Jon at July 5, 2005 5:25 PM

I managed a time of 22.50, but that was with a 20kg bar and very poor form on the snatches. After I finished I went back to do 5 lots of 15 squats with a 30kg bar. Probably one of the hardest exercises I've ever had to do at the gym. A long way from being able to do one good one, let alone mastering it.

Comment #71 - Posted by: Matthew Townsend at July 5, 2005 5:39 PM

snatches w/95lb. but went to 10 reps per round
after 1st round-still broken doing 10 reps. it was either lower the reps or weight, so i went w/the reps.
-my garage gym is up and running now and i have not realized just how much more difficult summertime lifting is outdoors until now.

Comment #72 - Posted by: dan santini at July 5, 2005 5:40 PM

by the way, snatches still need work like most others who are posting. that being said i was getting close to a parallel squat for much of the workout. so there was some improvement

Comment #73 - Posted by: dan santini at July 5, 2005 5:44 PM

Got my bumper plates today, but they arrived after the workout. Did 95 lb snatches with metal plates, treadmill 400s. All snatches broken into 2 to 3 mini sets. Treadmill 400s started out at 10 mph, but were a lot slower at the end. Limped home in 29 minutes even.
After a rest did 10 single muscle ups, then a couple with 20 libs at my waist.

Comment #74 - Posted by: Paul Si at July 5, 2005 5:47 PM

used empty oly bar and dreadmill

and they were much more power snatch than reg snatches--need to work on my flexibility to get those down past parallel. I think I tweaked my shoulder on the release of the snatch---what's the proper method to come down after it's overhead?

Comment #75 - Posted by: Seb M at July 5, 2005 6:01 PM

4x crossfit warm-up
A night of active rest.
4 rds, 400m run, 95lb snatch, 15x, roughly 30 minutes.
Runs were casual, squat snatches broken into fives, worked on speed and form, getting out of the hole. Breaks taken often.
Fun workout.


Comment #76 - Posted by: steven stackpole at July 5, 2005 6:05 PM

Anyone have any suggestions or perhaps a know where I could find instructions for installing a pullup bar like the one shown in today's picture?


Comment #77 - Posted by: William Williams at July 5, 2005 6:08 PM

25lb snatches
Last 2 sets some were power snatches - could not remember if we were or were not supposed to do them so I mixed it as I got tired

Comment #78 - Posted by: Jeff K at July 5, 2005 6:22 PM

Not feeling good, getting sick so I took it easy today. Snatch form sucks so I did:
CFWU x 3
3 round version of Nancy with 45# bar for OHS
Hopefully I can shake whatever I'm coming down with.


Comment #79 - Posted by: Jeremy at July 5, 2005 6:26 PM

Cut it short to save the lower back

3 rounds complete with 55#


Comment #80 - Posted by: Hooger at July 5, 2005 6:27 PM

You guys, Matt G., doing this WAY under 20 minutes, nicely done.


Comment #81 - Posted by: steven stackpole at July 5, 2005 6:31 PM

44:48 as rx'd, though snatches were more power snatches, so last round i used 5-lb training plates for 55 lbs total weight. form improved considerably on most reps. warmed up with broomstick doing press unders, quick drops, overhead squats and hang snatches. 15 min elliptical warmup 14/14.

Comment #82 - Posted by: kevin o at July 5, 2005 6:54 PM

Did 1.5 pood KB snatches for sets 1,3,5, then C & J's with same weight for sets 2 & 4, 8 reps each arm per set. Run was fun in lower elevation (visiting family in Va Beach) but a lot more sweating in 100% humidity! Time: 25:14

New to WOD & Crossfit but on week 2 plus zone diet and loving it!


Comment #83 - Posted by: Damon Stewart at July 5, 2005 7:28 PM


Snatches were much closer to power snatches, but I felt much better on the wrist postition in the catch than I have in the past.

Wife: 19:55 (45# bar)

Comment #84 - Posted by: Eric2 at July 5, 2005 7:29 PM

Tom, Thanks for the math assistance. Looks like my guesstimation was close.

400 meters = 437.445319 yards
or approximately 440 yards (1/4 mile).

Comment #85 - Posted by: Brian M. at July 5, 2005 7:41 PM

CF Warmup
400K on Treadmill (0.25 Mile)
First time Snatching. All Deep.
55 Broke 6/5/4
60 Broke 6/5/4
65 Broke 6/5/4
Weird looks for the Oly Lifts. Felt better than the heavy Cleans. Once I got into The riddum It was better. Fun Actually.

Comment #86 - Posted by: Chrispy at July 5, 2005 7:44 PM


this was hard as crap

Comment #87 - Posted by: shane_t at July 5, 2005 7:48 PM


With 55 pounds. That was miserable. One of the worst parts was my hands slipping off of the bar.

Comment #88 - Posted by: Ahmik at July 5, 2005 8:02 PM

Don't have a treadmill so I did 2 minute hill climbs on lifecycle at full intensity, then did 15 snatches with 45# bar (some degenerated to power snatches but I fixed them when I noticed it). Around 20 minutes. Still haven't gotten a stopwatch after losing mine in the lake.

Comment #89 - Posted by: Pamela at July 5, 2005 8:17 PM

23:32, as Rx'd. Many breaks on the snatches, about half done deep and true, the other half, well, they were power snatches. Pukie was nearby.

Comment #90 - Posted by: davidjwood at July 5, 2005 8:26 PM


first round- 95# bar and 15 reps unbroken
second round- 65# bar and 22 reps unbroken
third round- 85# bar 17 reps 5/5/4/3
fourth and fifth- 85# bar 17 reps 5/5/whatever got it there...

shallow snatches but getting there. Thanks to Crossfit HB for the instruction and guidance!

Comment #91 - Posted by: Steve HB at July 5, 2005 8:29 PM

used a 30lb bar

Comment #92 - Posted by: Krista at July 5, 2005 8:38 PM

Second time doing snatches only used 45lb bar
Wanted 2 make sure I used good form.....dont know that I did

In time of 25:36
3 of the 5 sets were broken
this was a tuffy snatches are no joke!

Comment #93 - Posted by: Lucas at July 5, 2005 8:39 PM

Only had time for 4 rounds . Lost track of time but went over 30 minutes ( horrible time ).
All runs where on treadmill at 8.0 and 1.5 inlcine, al runs took 2 minutes. Snatches slowed me down ( form is terrible and going fromm one flooe ot another ). Started wiht 75 Pounds for first set, then 65 pounds for the rest (form imporved but still dismal.)

Comment #94 - Posted by: Joseph_B at July 5, 2005 8:42 PM

Warm-up: stretch and
45 over head squats
45 push ups
30 L-pullups
45 sit ups
45 back extensions.

75lbs. at 30.02, sweated out about three gallons
of jack daniels, Damn you Fourth of July weekend!

after workout L-sits and situps

Comment #95 - Posted by: Christian at July 5, 2005 9:14 PM

still can't run, subbed 55lb db swings (x40 per round) instead

bad exchange

had to quit after round 3, my lower back just couldn't take it anymore.

Comment #96 - Posted by: J Jones at July 5, 2005 9:15 PM

Tuesday, July 5, 7:45pm; BW=105

Modified because I prefer to do a full squat snatch in my weightlifting shoes and running in my running shoes and I didn't want to change shoes 10 times.

1000 meter run, change shoes
67 pound Snatch, 75 reps, change shoes
1000 meter run

For time 0f 33'48"50

Comment #97 - Posted by: LisaR at July 5, 2005 9:33 PM

Shoulder still stuffed Used 3x12 modified crossfit warm up sampson without arms, free Squats,Sit ups, Back extensions, Box jumps, plus 10x7 DB snatch L, 10x8kg DB snatch
WOD: Single arm dumbbell snatchs 9kg/19.8lbs DB using good arm only.
Had to use treadmill for run :( becasue working and couldn't leave gym.
R1 = 3:52
R2 = 4:56/8:46 (lost time get treadmill going)
R3= 4:23/13:19
R4= 4:26/17:45 (had to answer phone during snatchs)
R5= 4:20/22:05 (sprinted hard to make up for interuption, pukie almost came over to play, almost)

Found tranistion much easier by putting treadmill at slower speed 9km/hr (quick set)once finished 400m and letting it run while doing snatches then jumping on and upping the speed 13km/hr rather than turning off between rounds.

Comment #98 - Posted by: Fi at July 5, 2005 9:52 PM


need to get deeper on my snatches

Comment #99 - Posted by: Ben B. at July 5, 2005 9:58 PM

Ran 15' to the park for warm-up
5 rounds of:
run ~1'30"
15 thrusters with a big chunk of concrete
Ran home 15'

Comment #100 - Posted by: JoshS at July 5, 2005 10:28 PM


Comment #101 - Posted by: Rajesh at July 6, 2005 1:00 AM

30:12, using 30kg sandbag for snatches.

Comment #102 - Posted by: Christian Lemburg at July 6, 2005 1:03 AM

Round 4 split/run time should have been 4:35/17:54 and round 5= 4:10/22:05.

Comment #103 - Posted by: Fi at July 6, 2005 4:47 AM

17:30 weight,distance as RX'd


Comment #104 - Posted by: JTinch at July 6, 2005 4:53 AM

sub'd 85lb for 95lb snatches for first 2 rounds. then, after 3 consecutive misses, without bumper plates, sub'd 45lb Oly bar for last 3 rounds.

40 minutes.

this was tough for me. running and snatching. tough.

Comment #105 - Posted by: John Messano at July 6, 2005 5:48 AM

Thanks for the kind compliment Steve. I think doing this before 2 other workouts made all the difference. Good luck with you competition this weekend.

Comment #106 - Posted by: Matt G. at July 6, 2005 6:25 AM

Late posting this one.

Time around 30 minutes w/ 65lbs. Forgot to reset the watch.

This one was a big OUCH! A great WOD that took a terribly long time but for the first time I'm very pleased with the form on my snatches. I managed to keep my arms straight and pull myself under the bar. I'm finally making progress and understand how to do them.

Comment #107 - Posted by: Troy Archie at July 6, 2005 7:35 AM


Only did the 45lb bar, still can't control the movement very well.

Comment #108 - Posted by: Adam B at July 6, 2005 8:16 AM

24:30 as Rx'd
Aggravated my hamstring pull from the weekend on the first set. tough

Comment #109 - Posted by: Lino at July 6, 2005 8:54 AM

First WOD in 2 weeks... CF warmup. Stopped at 3 rounds due to gym closing. 8 mins.

Comment #110 - Posted by: joe at July 6, 2005 9:03 AM


not able to get bar so did 40lbs one arm dumb bell snatches. 400m on the treadmil...

Comment #111 - Posted by: turkish_n IZ at July 6, 2005 9:21 AM

30:50. some unbroken

Comment #112 - Posted by: aj quirantes at July 6, 2005 11:17 AM

~33 minutes
i had to go off a wall clock

Comment #113 - Posted by: kevin gp at July 6, 2005 12:02 PM


All power snatches after first round. This one just about broke my ass ...

Comment #114 - Posted by: Mulcahy at July 6, 2005 12:23 PM


All power snatches after first round. This one just about broke my ass ...

Comment #115 - Posted by: Mulcahy at July 6, 2005 12:24 PM

22:42 as rx'd...that sucked

Comment #116 - Posted by: Lowell at July 6, 2005 12:26 PM


Snatches were power ones i'm afraid, couldn't get the depth required.

Practiced OH squat to cool down.


Comment #117 - Posted by: karl at July 6, 2005 12:57 PM

Full squat snatches, subbed 55#.

Comment #118 - Posted by: Chris Forbis at July 6, 2005 4:10 PM

Right around 27 minutes. I forgot my wristwatch and used a wall clock.

Comment #119 - Posted by: Barry cooper at July 6, 2005 5:37 PM

Trotted on the t-mill. Based on Kelly's experience, opted to use 45# for the snatches, all full squat. Only had to break last two rounds (at 11/4). Since I matched her time (and should have been 5+ minutes behind) it appears I should have used more weight on the snatches.

Comment #120 - Posted by: Lynne Pitts at July 6, 2005 6:31 PM

This is NOT going to be pretty. I'm catching up late, probably have to drop the snatch weight to 80lb to keep the form decent (just *had* to say "no power snatches", dincha? Bleagh.)

til tomorrow...

Andy M

Comment #121 - Posted by: madsox at July 6, 2005 6:42 PM

75 lb snatch, more power than not I'm afraid. 21:20.

Comment #122 - Posted by: Rick Simmons at July 6, 2005 6:44 PM

Jumped rope for 3 minutes in place of the 400m. Did 40# DB snatches instead of the true thing. Can't do a real snatch (into the squat), yet.

Forgot to time it.

Comment #123 - Posted by: Charlie D at July 6, 2005 7:10 PM

26:07 as Rx'd

Comment #124 - Posted by: Reckdenwald at July 6, 2005 8:18 PM

26:07 as Rx'd

Comment #125 - Posted by: Reckdenwald at July 6, 2005 8:19 PM

Done 7.06.05
Murchison track

Snatches done w/ 65 pound bar
The last two sets of snatches were broken up

Comment #126 - Posted by: peter at July 7, 2005 6:09 AM

only achieved 4 rounds-18:45
Just burned myself out. Learned a new lesson about myself

Comment #127 - Posted by: Karl at July 7, 2005 6:49 AM

21:50 wow this was tough.

Comment #128 - Posted by: T.Rain at July 7, 2005 9:04 AM

65# snatch


Comment #129 - Posted by: Chris W at July 7, 2005 9:11 AM

yup, like I knew ahead of time, this sucked. 22:50

Did it with 80lb for the snatches, and probably should have dropped that weight even more. 60 pounds, maybe. My form was weak the first round, okay the next couple, lousy the last 2 (quite a few power snatches in the last set). And yes, those snatches were broken badly. 5's and 3's and 2's and lots of gasping for air.

I feel like overcooked spaghetti - pass the marinara.

Andy M

Comment #130 - Posted by: madsox at July 7, 2005 11:13 AM


Comment #131 - Posted by: tahoe mike at July 7, 2005 12:07 PM

22:45 (D+)

Comment #132 - Posted by: RED at July 7, 2005 3:53 PM

21:09 as RX'd except had to power snatch at that weight.
Several catastrophic snatch misses good thing we have bumper plates...

Comment #133 - Posted by: Wade R at July 7, 2005 4:51 PM

15:30, used kettle bell for snatches, legs still heavy

Comment #134 - Posted by: Shawn at July 8, 2005 5:27 AM


Comment #135 - Posted by: Jay M at July 8, 2005 6:34 PM

Run to bottom of hill and back (~400 m)
24 x 40 lbs dumbell snatch (12 each hand)

Three rounds in 26:58. Whew!

Comment #136 - Posted by: Wilkie Mon at July 10, 2005 6:03 PM

25.39 as prescribed.

Comment #137 - Posted by: markb at July 11, 2005 3:41 AM
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