July 13, 2005

Wednesday 050713

Three rounds for time of:
95 pound barbell Snatch, 21 reps
15 foot Rope-climb, two ascents, without legs, from seated start

If you don�t have a rope, make plans to pick one up, and until then, substitute 20 pull-ups for each ascent. Snatch is squat snatch, not power snatch.

Post any needed modifications and time to completion to comments.


Enlarge image

Coach Mike Burgener at CrossFit North.

Operation Joey [QuickTime] [Real Media] at CrossFit Canada.

Posted by lauren at July 13, 2005 8:12 PM

Hi All,

I have done some powerlifting, but rarely this one. My commercial gym (Gold's) would be most displeased if I dropped the weight: should I be worried?

Comment #1 - Posted by: Maximus at July 12, 2005 8:34 PM

there's nothing like a room full of squat cleans!

Comment #2 - Posted by: John Messano at July 12, 2005 8:45 PM

That would be an awesome roomful of front squats if I wasn't stinking it up with my incredible lack of flexibility.

Seriously though, that seminar was great! Coach Burgener is a fantastic teacher and his passion for the Oly lifts is contagious. I was a total ground zero beginner and by the end of the day was doing all the lifts boldly. Really drove home the things I wasn't getting just from reading/watching video clips and emphasized exactly all that I so need to work on. I know I'm gushing here but just can't thank Coach B. enough.

The Crossfit North team was wonderful too. Thanks for making me welcome in your 'house'.

Comment #3 - Posted by: Rob M. at July 12, 2005 9:27 PM


Don't let Coach Burgener catch you calling the snatch "powerlifting:" The snatch is Olympic-style Weightlifting.

As for the gym, just don't drop the weight. Go light if you have to and work on form; you don't want to a) get kicked out of the gym, b) hurt yourself or someone else, or c) pick up any bad habits that Coach B is going to have to break you of -- from experience, it is pretty humbling.

Comment #4 - Posted by: Eric2 at July 12, 2005 9:30 PM

Great video Patty.

Comment #5 - Posted by: eva t. at July 12, 2005 9:46 PM

operation joey is awesome i cant wait to see the next installment.

I had the idea to take a few pictures of myself every day while doing crossfit in the same poses and positions and then making some animated GIFs of my progress over like a 3 month period. I'm over a month in now tho, it's too late :-\

Comment #6 - Posted by: Cliff V and John V at July 12, 2005 9:53 PM

Great WOD!

Amazing group of attendees. Solid work learning the lifts, and pushing each other. Burg really lit up the room with his presence and presentation. Thank you for making the trip up!

I love what we do, and what we are all part of. Community driven, so true…

Thanks to all whom I had a chance to meet, talk and learn from last weekend - appreciate it.

Comment #7 - Posted by: mstreet at July 12, 2005 10:21 PM

just a quick question people, i am relocating to albuqurque (did i spell that right?) New Mexico in a couple of months and am wondering if anyone out in the high desert is doing these crazy crossfit shenanigans. If you are drop me a line at joshua.webster@camoff.ang.af.mil so we can set up a meeting. Thanks
Ssgt Joshua Webster

Comment #8 - Posted by: joshwebster at July 12, 2005 10:23 PM

GREAT video! And great idea! Go Joey!

Comment #9 - Posted by: Karyn at July 12, 2005 10:33 PM

Would you all say that doing 15 towel pullups(alternating L/R hand-1 up/1 down every rep) would be the same as a 15 ft rope or would it be better to just go for 20? Wow i havent really seen any core this month, something big is coming, i can feel it.

Comment #10 - Posted by: paul3 at July 12, 2005 10:46 PM

Go, Joey!!!! 310 to 240 in 6 freakin' weeks. That rocks.

"Who doesn't love this Sh*T?" Indeed.

Comment #11 - Posted by: rucker760@cox.net at July 12, 2005 10:48 PM

Doh! That's me - I put my email address in the wrong spot. ;)

Comment #12 - Posted by: laurar at July 12, 2005 10:49 PM

"Snatch is squat snatch, not power snatch."

What's the difference?

Comment #13 - Posted by: Eric C. '07 at July 12, 2005 10:51 PM

the difference is what position you catch the snatch in. if you are in a full squat w/ ass to ankles when you catch it, you just did a squat snatch. if you catch it standing or anywhere above a parallel squat, you just did a power snatch. squat snatches take more practice to perfect, but they are a more efficient way to snatch weight (because you dont have to pull the weight as high to complete the lift).

Comment #14 - Posted by: ediddy at July 12, 2005 11:34 PM

Thanks Guys

joey is a gem....240 in 12 weeks is actually a "typo"

We will get the big man down to 240 in 4-6 months

Hopefull 275 in 12 weeks

He is having a physical and We are doing blood draws on him tomorrow so we can measure cholesterol, testosterone, the full range of his current pathology

By the way...he lost 13 pounds in the past 2 weeks and busted out 30 d-balls today without puking

He has brought 3 of his buddies in to join him so far and we are getting 2000 hits a day since we started the Operation....we are going to chalk up the town this weekend (gurilla marketing) and we will see what happens

Eva T...how are ya honey!!!

Thanks for the support Crossfit Nation

Comment #15 - Posted by: Patty at July 12, 2005 11:37 PM

Cliff V

a month in is nothing

Take the photos...you are in for a ride for 3-4 years"

after 9 months my "after" photos are still getting better

Dream brother

Comment #16 - Posted by: Patty at July 12, 2005 11:39 PM

Guys, how many programs have enough faith in what they are doing to put up a "before" photo BEFORE the program is undertaken? This is truly an excellent thing.

Comment #17 - Posted by: Roger at July 12, 2005 11:44 PM

That video is inspiring. Joey, I'm right there with yah man! I started 2 weeks ago @ 275 and going up 2 flights of stairs made me breathe heavy. I'm now at 265 and I bound up 4 or more flights of stairs before I my breathing changes! Still not strong enough to do more than 1 pull up in a row, but I know I'm getting there!

I'm going to bite the bullet and put up some pics of a before 3 months of crossfit as I am now. In 3 months I'll put up how am then.

Comment #18 - Posted by: Erik_B at July 13, 2005 12:57 AM

helow from Greece,i need your advice please.I dont have any barbel,i have only dumbells of 15 kilos,20,end 25 kilos.Wich of those i must use for the WOD??thank y a lot!

Comment #19 - Posted by: konstantin at July 13, 2005 1:49 AM

great video...cant wait to see the next one!

Comment #20 - Posted by: DavidE at July 13, 2005 1:55 AM

Does anyone else think that the Snatch is REALLY hard? Something is not quite snatch-ready about my body. I think its a lack of flexibility in my calves (that allows me to keep my heels on the ground) and perhaps in my shoulders (that lets me shift the weight rearwards). oh, my lower back is a little sore too from the horrible snatches i tried to do with the bar.

Plus, the snatch being so dynamic isnt the type of lift that you can just play around with.

Does anyone have a set of exercises/quasi-lifts that can help me improve my snatches? overhead squats too. sucktastic.

Comment #21 - Posted by: Sandy S at July 13, 2005 1:57 AM

Crazy morning for me. Went to the gym with the intentions of doing a mixtures of weighted pullups as per the power ladders and practising overhead squat, front squat and snatches.

2 minutes into my warmup the whole centre is evacuated. Still not sure why but I believe is was a false fire alarm. London is understandably jumpy after last Thursday.All my work clothes wallet, phone etc got locked in.

Passed an hour with my girlfriend (she's a pilates instructor and does some work in the gym) having coffee and then managed to get my gear back. Rushed home and as I was very stuck for time did a "Barbara lite".

4 rounds for time
10 Chinups. (off a ledge in my cellar)
20 Situps.
30 Press ups.
40 squats.

Fencing this evening. Hopefully no more excitement for today

Comment #22 - Posted by: Ger at July 13, 2005 2:15 AM

Rob M

Thank you for coming and for the props. We really enjoyed the privilige of hosting coach Burgener. You are all welcome in our house any time.

Comment #23 - Posted by: Dave W at July 13, 2005 3:22 AM

19:20. All squat snatches using 45# bar. Sub'd pullups for the rope climbs. Just realized there were supposed to be 2 ascents per round - I only did the equivalent of 1 ascent (20 pullups) each round. Oops! One of the perils of the early morning workout I suppose. All sets were broken. I have no grip left at all. Ended with hollow rocks.

Comment #24 - Posted by: Norma at July 13, 2005 3:53 AM


squat snatches with 55 lbs
subbed pull ups for rope climbs

Comment #25 - Posted by: paulw at July 13, 2005 4:23 AM

new to CF. is a round, do a set of snatches and rope climb ...rest...repeat, or do snatch, rest, snatch, rest, snatch..then move on to rope climbs..etc? thanks

Comment #26 - Posted by: Jake at July 13, 2005 4:48 AM

Where can I pick up the correct type of rope for today's WOD?

Comment #27 - Posted by: Kevin at July 13, 2005 5:01 AM

People of Las Colinas...I have come for your women!

Three rounds for time:
Squat Snatch @ 95lb. x 21
Pullups x 40 (no kip, w/10lb. DB between ankles)

Hangin' in Dallas again, I think I scared the people at the YMCA to death this morning. Ran from the hotel to the Y (about 3 miles), did the WOD, ran back to the hotel. I think it's safe to say I broke in the Las Colinas Y to the ways of CF.

Great workout Coach...really nasty. I wanted sub-20 badly, but it wasn't happening.

Comment #28 - Posted by: Matt G. at July 13, 2005 5:18 AM


Snatches (all 21, even if you have to break up the set) then rope climbs/pullups (all of them, even if you have to break them up)...then repeat 2 more times. Have fun.

Paul3...do you not think your core is involved in exercises like snatch? If you feel you need extra core work, you can always do it outside the WOD.

Comment #29 - Posted by: Matt G. at July 13, 2005 5:21 AM

Slow and methodical; light on the snatch squat weight, pullups substituted for rope ascents. About 35 minutes, pullups remain the constraint.

I found the snatch squats to be vomit provoking. Fun, nevertheless. Worked on handstands -- against the wall, of course.

Comment #30 - Posted by: Ted Zink at July 13, 2005 5:30 AM

Hi all,
Workout as follows 0730 hour start time
Lisa Snatch 30 kilosx21 (21, no straps; 12,9 w/straps; 13,8 w/straps), Pull down 100#'sx10,10,10; 10,10,10; 10,10,10. Duration 23:00 Intensity moderate/high

Jon {Snatch 50 kilosx7 (63 total; no dumping), towel pull-upx10 (90 total; bdw. 81 kilos)}x9 Duration 21:00 Intensity moderate/high (note- level of perceived exertion was high for most of the session). I did ten in the towel pull-up because that is equivalent to doing a double rope climb (both arms pulling simultaneously for 20'.
Until tomorrow...

Comment #31 - Posted by: Jonathan Jensen at July 13, 2005 5:41 AM

Warrior Wellness joint mobility

115# OH butt to ankles squats: 1,3,3,3,3,3,5,5,5 = 31 reps. Took a while to find the groove this morning; shoulders and traps a bit fatigued from yesterday's kb snatches.

11:33 - 25# barbell squat snatches, seated no feet rope climbs

I learned several WODs ago that I can't maintain a full squat snatch with an empty 45# bar, so out came the old standard plate bar. Despite the weeny weight I was feeling the effects of full extension and the butt to ankles catch. It was more intense than I thought it would be. Rope climbs were good, starting from a sit and no feet used. I would like to try a different kind of rope; the manilla rope is leaving tough little fibers in my hands that have this annoying habit of trying to get infected. I'm surprised my grip held out as my thumbs, fingers and forearms are feeling tired from the Clubbell® and kb work.

Comment #32 - Posted by: kelly moore at July 13, 2005 5:42 AM

45# bar, 40 assisted pull ups, X 3 rounds = 22:00. Still working on snatch technique, and worrying about my shoulder. Will do more weight next time.

Comment #33 - Posted by: Pamela at July 13, 2005 6:04 AM

morning workout!

sub'd only 30 pullups for 2 (15 ft) rope ascents per round.
rnd 1: sub'd 85lbs for 95lb squat snatches.
rnd 2 & 3: sub'd 65lbs for 95lb squat snatches.


there's a something called "breathing" while doing consecutive squat snatches that I still haven't mastered.

i thank the gods that sweatfest is over!

Comment #34 - Posted by: John Messano at July 13, 2005 6:35 AM

24:31 all broken; only 20 pull ups per set

form getting there; a little more like snatch squat

Comment #35 - Posted by: Steve HB at July 13, 2005 6:42 AM

I never really understood the O-lifts until taking Coach Burgener's class on Saturday--and that's after almost two years of reading, watching clips, and practicing in the basement.

So, today I decided to lower the weight to 45lbs and really concentrate on form (I'm only 145 anyway, so it's not really cheating).

W/ 3 rounds of 21 snatches + 2 rope climbs, no hands from ground, time = 17:46

Cooled down with max hold L-sit = 32 seconds (@#$&!) and max pullups = 30 (@#$&! AGAIN!)

Comment #36 - Posted by: Nic Nakis at July 13, 2005 6:57 AM

I had to sub for the 45# bar...but didn't warm up enough, shoulder was killing me on the overhead squat part of the snatch, so I went to the wooden dowel for half of the snatches.

Broke the pullups (no rope at this house, new house will get one :D ) into 10 and 5 rep sets


Comment #37 - Posted by: tedw at July 13, 2005 7:17 AM

does anyone have any substitutes for rope climbs or pull-ups. My home gym is not completely set up yet. All I have is the bench, 300 lb weight set and some dumbbells. I'm hoping to order some type of chin-up bar for the basement but I haven't yet. I also have a very low ceiling - my head just clears the ceiling. But it beats having nothing.

Any suggestions are appreciated.


Comment #38 - Posted by: Jim N at July 13, 2005 7:21 AM

Nic: no-hands rope climbs? That's a pretty neat trick - extremely hard core! ;-)

Jimmy: Do you have anything you can do pull-downs with? Other than that, I'm not sure of what to sub for the rope climbs/pullups. Somebody more experienced may have some suggestions.

Not looking forward to this, my squat snatches suck, I'll have to drop the weight a lot, results later...

Andy M

Comment #39 - Posted by: madsox at July 13, 2005 8:00 AM

Made up my own workout, while working out with my girlfriend.

10 DL 135
10 push-ups
5 pull-ups
20 hollow rock
5 clean and jerks 135
15 front squat 135

Comment #40 - Posted by: Pappas at July 13, 2005 8:23 AM

Well, this'll get me noticed at the new gym.
They loved the KB snatches I did yesterday.

Did you see my post from the other day? Hat or shirt is cool, your pick. Remember, I'm a big boy when it comes to T-shirt size. I will represent Crossfit CA with pride as I have done for Crossfit Racine!

Comment #41 - Posted by: Ron N. at July 13, 2005 8:28 AM

Didn't have time for 120 pullups so I got eclectic this am:

10min of Coach B snatch drills- first pvc then 45# bar

Pullup ladder- got 9 pu's in my eleventh minute

L-Sits- 4 x 15 sec

Tabata squats- 15

Comment #42 - Posted by: Will Hunter at July 13, 2005 8:49 AM

Hey Josh,
I do crossfit as well in New Mexico, I know of
a place to workout over there, in my pants...hahahha...

Comment #43 - Posted by: christianwebster at July 13, 2005 8:50 AM


snatch 45# 7/7/7 7/7/7
55# 7/7/7
rope climb 15ft 2times ascent and descent for 3 rds. feet around rope going down. Hands are looking real red..
34:00 had to bail on 1 of the 55# snatches.Pushed the forward out of the way and rolled on my back..

Comment #44 - Posted by: dennyy at July 13, 2005 8:55 AM

check out this link for advice for warming up for snatches:

I agree about the breathing and the snatches, really hard.

Began morning with Steve Maxwell's joint mobility video.
Went to gym and warmed up with broomstick snatches.

WOD Three rounds for time:
3x7 Snatch w/ 20# bar
2x5 Towel pullups
40 minutes.

Comment #45 - Posted by: Ryan at July 13, 2005 9:11 AM

Here is what I accomplished this morning:

3 rounds for time:
21 snatch with non-weighted staff
20 assisted pull-ups


Comment #46 - Posted by: Leanne at July 13, 2005 9:22 AM

Belay dropped me from 20+ feet last nite on the gym rock wall so I'm hurting a bit today. Luckily I wasn't injured (unless there is some delayed action stuff) so I'll do a nice easy workout of bar snatches for form and pullups.

Comment #47 - Posted by: Christian H. at July 13, 2005 9:34 AM

did the workout..the squat snatchs where form only i still have a long way to go..pulldowns completed the workout ..and i want to say a big thank you for the joey video..i to amd a large mammal over 300 lbs and having being doing the program for awhile now..i now have more inspiration to carry on..thank you crossfit

Comment #48 - Posted by: robertb at July 13, 2005 9:54 AM

Great to see so many folks out for the o-lift clinic last weekend--all of us learning new things, working hard, having fun together. What a crew! A good day indeed.

And big thanks to Coach B for the amazing coaching. It's not easy to find the right words for it: insightful, pointed, generous, wise, inspiring. I am awed.

Comment #49 - Posted by: Carrie at July 13, 2005 10:20 AM

Tried snatches, realized that my form is not just bad, it's downright dangerous.

Subbed 95 lbs OHS for snatches, pullups for rope climbs.


Comment #50 - Posted by: Steve72 at July 13, 2005 10:21 AM

subbed the rope climb for towel pull ups. in 28'08" . just have to say one thing - "O MY GOD". i love crossfit.

Comment #51 - Posted by: andy stolarik at July 13, 2005 10:33 AM

I got ya Ron

Comment #52 - Posted by: Patty at July 13, 2005 10:43 AM

Ass to ankles squats? Hahahahahahahahaha....

The only time I can get like that is if I am proppring my heels on a curb or something...otherwise I am like that older guy in the middle/front of the picture...I can perhaps get to parallel or a little better....

How can I improve the ROM on my squat...?

Comment #53 - Posted by: TimW at July 13, 2005 10:44 AM

20 mins of snatch practice with broomstick, 20kg bar, and 40kg. Feels okay. I'm getting under the bar faster. Then 4 rope ascents, each one feeling better than the last.

Comment #54 - Posted by: StephenT at July 13, 2005 10:54 AM

Wow. What a workout. Wow. Look how weak I am.


The 95 squat snatch shut me down fast. I got through my first (very broken 5-5-5-4-2)set, got 20 PUs (a new PR for me) then did a 10/10 broken set of PUs after that. Sweat and air. That's all I could think about.

Next set, I got 5 into the squat snatch and had to drop the weight down to 65lbs. My form was really starting to suffer. Got through with sets of 5-5-6 on squat snatch after that and 10-10-10-10 on PUs. Almost puked several times.

Last set was harsh. Time was not my friend. 8-8-5 on squat snatch. 10-10-10-10 on PUs. My kips were so hard on this last set plates were flying of the weight/pull-up cage I was using. The guy doing preacher curls kept looking at me like "What's your problem, man?" After that last PU, sweet relief.

Love ya, CF. You truly and thouroughly rock my world.

Comment #55 - Posted by: Ronnie at July 13, 2005 10:58 AM


45# bar for squat snatches. Horrible pull-up max. Great 5 day vacation at the beach. May not be able to pull, but my tan sure is pretty.

Comment #56 - Posted by: brendan melville at July 13, 2005 11:35 AM

I did 3 rounds of
21 50# squat snatch
40 pull-ups
in 25:40
I have no rope nor anywhere to hang one

Comment #57 - Posted by: Sam L at July 13, 2005 11:41 AM

I didn't even bother timing this, and I made so many modifications that what I did today hardly even resembled the WOD. Anyway, what I did is noted below for everyone's amusement, it took 25 or 30 minutes.

Sets of 7 squat (sorta) snatches - I didn't even try to do 21 straight. Working on form, which is still miserable. After every 3 sets, 20 pullups, which were slow but good form so I may not be a total write-off yet.

snatch 60x7x3, 20 pullups
snatch 60x7, 65x7x2, 20 pullups
snatch 65x7x2, 70x7, 20 pullups

It's the catch at the top where I'm weakest. That and getting the full range squat. A third of the "snatches" were really push presses, I could have just done behind-the-neck thrusters, fer cryin' out loud!

Anyway, I'm done.

Andy M

Comment #58 - Posted by: madsox at July 13, 2005 11:49 AM

Time= 18:08
Subbed 1.5pood KB snatches each arm. Really tried to focus on pulling myself underneath the KB and land in a deep squat. Subbed 20 pullups on power rings for rope climb. The rings just arrived today and it seemed like an omen,lol. The rings were suprizingly harder than my pullup bar. Kipping was an experience- thanks Tyler, I've fallen in love with them already!

Exhaust the body, proceed the mind, cultivate the spirit- Fokai "Yamato Damashii!"

Comment #59 - Posted by: Ben E. at July 13, 2005 11:51 AM

Sub'd rope climb for Pull-ups, some asst'd.
Barbell Snatch @75#, broken sets, of 21's.

Comment #60 - Posted by: Stephen at July 13, 2005 12:09 PM

I am new to crossfit......
In the last year I have dropped about 75 lbs.(former college football player) and begun a new wave of training - the triathlon!
I have also said farewell to heavy duty weightlifting (for the most part), and am beginning to adopt a more military style of bodyweight exercises. I really love it, and it keeps me motivated to train harder. I enjoy reading the posted comments people send in, and I'm amazed at the amount of pullups people are doing in such short amounts of time.
Any tips that might help me increase the amount of continuous pullups I can do, or just a matter of time and dedicated training before I am able to do 20+?
Keep training!


Comment #61 - Posted by: John at July 13, 2005 12:21 PM


The full squat snatch really kicked my butt (I admit it was the first time I have done real squat snatches). I did pull-ups instead of rope climb.

Comment #62 - Posted by: jake at July 13, 2005 12:30 PM

Three rounds for time of:
70# barbell Squat Snatch, 21 reps (all 7,7,7)
40 pull-ups (7,7,7,7,4,4,4/7,7,7,7,4,4,4/7,7,6,5,5,5,5)
TOTAL TIME=27:57 (8:33/10:03/9:20)
Moved up to 70# snatch from 65# from the July 5th 400m & snatch WOD.

Comment #63 - Posted by: jdg at July 13, 2005 12:41 PM


Sub'd 40 pullups for rope climbs.

Comment #64 - Posted by: Alex McClung at July 13, 2005 12:54 PM

I just tried crossfit for the first time today and when I looked at the work out this morning I thought "that doesn't look like much", I found out soon enough that is was more than enough. Coupled with a good cardio it's a killer.

Comment #65 - Posted by: Tim W. at July 13, 2005 12:56 PM

hey chris, i guess i COULD do crossfit in your pants (there's plenty of room). Maybe i could hang some ropes up and bring in some medicine balls(that way there would be SOME kind of ball and hanging device in the area).
Your older brother, Josh

Comment #66 - Posted by: joshwebster at July 13, 2005 12:58 PM

Woke up feeling awfull, but figured a good WOD would do the trick :-)

Time: 29:31

1st round snatch as rxd. Played with taking one of the ropes used for various machine exercising and using it like a towel. Did 15 on each arm, but developed a bad pain in my arm (bad pain not good pain).

2nd and 3rd round dropped the weight on the snatch to 75 as my form in the 1st was awfull. Also, switched to 40 pullups per round.

At least I felt better afterwards :-)

Comment #67 - Posted by: EliC at July 13, 2005 12:59 PM


snatches with 45 lb bar only - broken into sets of 7.
pullups with a kip (my version...) - first two sets of 10; every thing thereafter sets of 5 (with exception of last sets = 3+2).

Finished off with jump rope work.

Good news of the day - one of the trainers instructing a guy in his 50s cleans and presses. There's a new day dawning!

Comment #68 - Posted by: Patrick at July 13, 2005 1:06 PM

"Coupled with a good cardio"?

Anyone else besides me of the opinion that today's WOD was good cardio?

Comment #69 - Posted by: Matt G. at July 13, 2005 1:07 PM

3 Rounds of:
65lb snatch-21
40 pullups
95lb snatches for reps would have injured me, someone else, or both at this point... will try to work up to it over the coming months.

Beth did:
50 squats, 25 ring rows, 10 situps;
40 squats, 20 ring rows, 8 situps;
30 squats, 15 ring rows, 6 situps;
20 squats, 10 ring rows, 4 situps;
10 squats, 5 ring rows, 2 situps


Comment #70 - Posted by: Erik at July 13, 2005 1:19 PM

Hey, Matt, what do YOU do for cardio? ;)

Comment #71 - Posted by: jimbutts at July 13, 2005 1:23 PM

Yes! I was sucking wind big time...

Comment #72 - Posted by: Jonathan Jensen at July 13, 2005 1:25 PM

As Rxed 20:45. Very tough WOD.

Comment #73 - Posted by: John Walsh at July 13, 2005 1:40 PM


I can already see that I'm getting a bit stronger in my functional strength. However, I'm still weak compared to you guys.

Anyway, I didn't do the "squat snatch," for two reasons: 1) I have no idea what the difference is between the two and I couldn't find out before I went to work out due to time constraints and 2) I'm not comfortable enough with my Oly lifts yet.

So, I substituted dumbbell thrusters. At first I did 30# DBs, but I had to go to 15#. I probably shouldn't have, but I did.

Anyway, ALL my p/u sets were broken.

Time: 34:06

I suck.

Comment #74 - Posted by: Kris at July 13, 2005 1:40 PM

Well put- my feelings exactly. And as I said in a separate post on the message board (communnity), thanks to you and Mike for allowing yourselves to be dissected in front of everybody at lunchtime. It was amazing to watch Coach B 'at work' in that way, and to try to follow the thought process behind his comments and corrections. Great stuff.

My day so far with my 7 and 4 yr. old girls:
10:00- swimming lessons
11:00- to the park for monkey bars for the girls and 100 pullups for me on various monkey bars and rings. Also, a few unassisted pullups for the 7 yr old and assisted for the 4 yr old. They love it!
12:00- lunch
12:45- in the backyard for trampoline for the girls and 20 minutes of alternating CII rower sprints and 35 lb dumbell thrusters for dad.

Not a bad day so far...

Comment #75 - Posted by: jimbutts at July 13, 2005 1:44 PM

23:46 heavily modified.

used 45 pound bar. Was happy with my form about 2/3 of the time.

I climbed a 12 foot rope. The last time I had to use my legs after getting about half way up.

Was 2nd workout of the day. I am due for a week off soon, and I am getting refractive eye surgery tomorrow. So after tomorrows workout I will take a much needed week off.

Comment #76 - Posted by: Ahmik at July 13, 2005 2:05 PM

I'm embarrassed to admit that I didn't do this, since I *do* have a climbing rope . . . but I was too lazy to schlepp DBs (for the snatch) upstairs (where the rope is).

Instead, I did an oldie but goodie, with a new twist:

3 rounds (for time, except that I DNF'd) of 4 exercises:

20 burpees
2 rope climbs (part of today's WOD, anyway)
20 wall-ball shots, 20-lb ball
2 "suicides"

Suicides are an old basketball drill where you run 1/4 court, run back, run 1/2 court, run back, run 3/4 court, back, run full court, back. (That's "one", we do two per round.)

Traditionally, you lean down and touch the ground at each change of direction. To make it harder today, we added a full "sprawl" (face down, chest of floor, hands out) at each change of direction ... much, much harder.

I was about 16 or 17 minutes into it when I just could . . . not . . . do . . . the last suicide. Pukie was upon me (first time in a long time) and the workout was terminated.

Finished up with some Sotz presses (trying to follow the NYC CF workout, as well) with 30-lb DBs. Harder than it sounds.

A great day!

Comment #77 - Posted by: davidjwood at July 13, 2005 2:09 PM

Crossfit Cisco - there are now 3 of us doing the WOD at the corporate gym, with growing interest from others.

All snatches done with just the bar (45 lbs for Brand and Jonathan, 35 for Manish)

Brand: 24.20
12 towel pullups for each rope climb (24 total per round), some assisted
Jonathan: 24:03
First set of pullups 40 regular, next 2 24 towel. No assist
Manish: 26:10
All pullups 24 towel. No assist.

We all cooled down with some handstand practice and various other bits.

Brand and Manish are developing great form and pushing hard. These guys rock.


Comment #78 - Posted by: Jonathan K at July 13, 2005 2:16 PM


used a 20kg bar for the snatches and subbed 40 pull ups per round

was happy with my form for the first 2 sets but completeley lost it in the 3rd

cant wait to go to the crossfit london seminar and get some proper coaching in the oly lifts

Comment #79 - Posted by: DavidE at July 13, 2005 2:54 PM

3 rounds of
40 lbs squat snatch
40 reps of pull ups

Comment #80 - Posted by: Dan Orozco at July 13, 2005 3:15 PM

Matt G.
If good cardio involves being out of breath, sweating profusely, and your heart beating out of your chest...then I would definitely say that today's WOD was good cardio. Was for me anyway.

Comment #81 - Posted by: jake at July 13, 2005 3:15 PM

Should the snatches be done on a swiss ball if I'm trying to work my core? Also, is it OK if I do 40 minutes in the fat burning zone on the elliptical trainer in between rounds? I'm trying to get rid of these lovehandles, and no matter how much I get rid of the meat and fat from my diet, they just won't go away, so I figure I must not be doing enough cardio. You know coupled with pilates, and an aerobics class, crossfit is almost a complete workout program!

Comment #82 - Posted by: russ greene at July 13, 2005 3:31 PM

I guess I should make it clear I'm joking this time.

Comment #83 - Posted by: russ greene at July 13, 2005 3:34 PM


65# snatches, subbed 30 towel pull-ups for rope climbs. This was tough, but I thought it was going to be a lot harder. My first experience with "managing" a WOD instead of "selling out," like I normally do. Did the pulls in sets of 5, and the snatches in (mostly) sets of 10. Probably improved my time a lot that way, but I think I still prefer to just sell out.

Comment #84 - Posted by: David Knutzen at July 13, 2005 3:37 PM

Subbed 20 DH pull-ups for each rope ascent in order to stay with the no-leg rope climb intent.

14:17 - Modified 3 rounds
21 45# Front Squats
10 45# Push Presses
7 Dead-Hang Pull-ups
33 Jumping Pull-ups
Snatches and OHS are off the list of workout options for her, since doing the exercises consistently takes her shoulder out of commission for a couple days afterwards. What a bummer!

Comment #85 - Posted by: Eric2 at July 13, 2005 3:46 PM

"My kips were so hard on this last set plates were flying of the weight/pull-up cage I was using. The guy doing preacher curls kept looking at me like "What's your problem, man?""

ronnie - now that's funny!

Comment #86 - Posted by: John Messano at July 13, 2005 3:53 PM

Took 4 days off to let shoulders rest. Could definatley tell. Ran a quick 2 miles to warm at a 7 min. pace. :19::27 was my time for the WOD. I did only 3 sets of 20 pull-ups, so as not to tweak my shoulders again. Then did a 4th set to cool down. All were broken, including the snatches. Did anyones else lose complete use of thier forearms? Great workout! And yes, I would definatley call that a cardio.

Comment #87 - Posted by: DJ at July 13, 2005 4:02 PM

snatches were broken sets of 95lbs
rope climb was broken with snatches (6 complete climbs frm sit)
1st climb just hands, 2-5 1st half just arms then feet, 6 was feet from the start

Comment #88 - Posted by: kyle a at July 13, 2005 4:12 PM

untimed, approx 35-40 minutes
CF Warmup w/o PU
75# Snatch, broken sets, 11-10, 7-7-7, 7-7-7
PU, cross handed, broken sets, 10kip-10-10-10, 10-10-10-10, 10-10-10-10...most pullups were assisted...arms smoked from doing Lynne yesterday.

Comment #89 - Posted by: B. JAY D. at July 13, 2005 4:14 PM

20:50 as rx'd. Pretty humbling breaking up snatches and pullups into sets of 5...

Comment #90 - Posted by: Lowell at July 13, 2005 4:16 PM

I can't believe how lame you are. You just aren't getting the concept at all.
You need to be doing the snatches on the swiss ball ON the eliptical trainer. Puts a sort of "lumberjack log rolling" angle to it that really ups the cardio.
And you need to do it in a purple tutu.
With the pilates instructor balanced on the bar.
NOW do you have it straight?

Comment #91 - Posted by: Jonathan K at July 13, 2005 4:27 PM


did 1x20ft rope climb hands only + 10 pull-ups instead of just rope, otherwise as rx'd.

Comment #92 - Posted by: dev at July 13, 2005 4:32 PM

Tough one for me. Just didn't have it today.

Did 65# snatch but it would be very charitable to call them full squat snatches. Legs were fried, I think (hope) due to PR 5k yesterday.

Subbed 30x towel pullups for the rope climbs. They were hard!! This was the real limiting factor for me. Fingers are about to fall off.

Total time: 29:12.

Comment #93 - Posted by: TK at July 13, 2005 4:42 PM

I've been thinking about this all day...it's the strangest thing. Going over the Oly stuff we learned at the seminar, the snatch is the one Oly lift I can actually do well. Everything just seems to work when I do it. The rest of them (C&J, etc.) are kind of a mess...getting better, but not yet what I'd consider good. I can't figure out why I can do the snatch properly but not the rest of them.

Comment #94 - Posted by: Matt G. at July 13, 2005 4:48 PM

95 pound snatches
1 minute walk/rest between stations
3 x rope-climbs

Forearms were smoked.
Did some extra abs and arms.

Good WOD

GRD- Olly

Comment #95 - Posted by: Olly at July 13, 2005 5:12 PM

7 full pull-ups
152 assisted pull-ups
45lbs x 7 x 9 Squat Snatches


Comment #96 - Posted by: Maximus at July 13, 2005 5:17 PM

I mean 112 assisted pull-ups, of course.

Comment #97 - Posted by: Maximus at July 13, 2005 5:24 PM


65lbs on the snatch

subed pull ups for rope climb would have loved 2 try the climb but have no rope CF HB has no rope but the pull ups were sure heck What a workout
Luvin It!!
Christian why you always gotta make up your times just keep it real and dont forget your 5 macodamian nuts!!

Comment #98 - Posted by: Lucas at July 13, 2005 5:25 PM

Completed Coach B's O lifting class last weekend but still not ready for the snatch. Practiced though. Did todays WOD with 95 pound OHS and 30 pull-ups per round 12:25... Still need to work on form with snatch. I am just the opposite of you Matt G. I feel comfortable with the other O lifts and not the snatch.

Comment #99 - Posted by: Paul Peterson at July 13, 2005 5:26 PM

Steady wins the race today. Ignored the clock, relaxed a little.

Hung rope from ceiling in garage. Did 3 x 9 foot climbs per round.

90 LB snatches.

Comment #100 - Posted by: MikeY at July 13, 2005 5:28 PM

35.02. Deadlifted 40kg barbell to neck height, did military press and released onto back of neck, did squat. 21 times. Swapped to 20 pullups. 3 rounds, broken into sets of 10.

Next time, maintain the same weight and routine but do it faster. Hardest on my forearms for some reason.

Body weight 79kg and body fat 13.9% (PR). Very happy.

Comment #101 - Posted by: Matthew Townsend at July 13, 2005 5:46 PM

I wanted to do one of the girls today. So I subbed the first set of snatches with 135 and did 30, thus completing "Isabel" for the first time.

Isabel: time 14:15, mostly power snatches, x 30. Broken in to 6 sets of five. A lot of room for improvement, having not snatched, ever(other than some practice with the bar and then 95lbs last week.)

Then went untimed for the remainder.
21 snatches 95#, then two sets of ten with alternating grip of rope pulldowns with 250 lbs.
Repeated. Grip became an issue. Then practiced handstands and overhead squats(3 sets of 10, 45, 55, 65 lbs).

new to crossfit, 2nd WOD.

Comment #102 - Posted by: Andy S. at July 13, 2005 5:46 PM

Ok, used 65lbs for the snatch...put up my new rope too....thick and dangerous... couldnt manage more than two rounds before total collapse of grip....two rounds in 10:10. I will have to work on my snatch technique some too.

Comment #103 - Posted by: Michael Rounsville at July 13, 2005 5:49 PM

Helen gave me trochantic bursitis - am still in pain. (or maybe it was post Helen yoga with the kids - they gave me a book for fathers day called "my Daddy is a pretzel" Afraid not!

Did some pull ups, dips and push ups... all else hurts.

Comment #104 - Posted by: Jeff K at July 13, 2005 5:52 PM

3 rds of:
65 lb. clean and jerk x 21 (hang squat clean)
30 "towel" pullups (actually used tri-pulldown handles that have a bit of a knob at the end, which made them easier than an actual towel, I know.)

27 min.

Pretty slow; keep on plugging away. First tried squat snatch with Oly bar and basically threw it over my head behind me. Banged it into squat cage but caught it in a crowded area. Not good! Need more work on form, as always.

Comment #105 - Posted by: Rene' at July 13, 2005 5:57 PM

45# squat snatches and 40 pullups per round, 3 rounds. Variety grip on the pullups - trying to humor the elbow tendons.

Comment #106 - Posted by: Lynne Pitts at July 13, 2005 6:09 PM

Just used a body bar to really work on the form and depth. Had to do assisted pullups


Not my best WOD

Comment #107 - Posted by: Seb M at July 13, 2005 6:11 PM

45# squat snatches and 40 pullups per round, 3 rounds. Variety grip on the pullups - trying to humor the elbow tendons.

Comment #108 - Posted by: Lynne Pitts at July 13, 2005 6:15 PM

45# squat snatches and 40 pullups per round, 3 rounds. Variety grip on the pullups - trying to humor the elbow tendons.

Comment #109 - Posted by: Lynne Pitts at July 13, 2005 6:15 PM

fran w/40lb db's
-needed a quick workout today because of time constraints

Comment #110 - Posted by: dan santini at July 13, 2005 6:18 PM

hmm..wonder why the triple post? In any case, MattG, I think this was pretty good cardio too!

Comment #111 - Posted by: Lynne Pitts at July 13, 2005 6:24 PM

Time 25:20 w/65lbs snatches and pull up sub.
Screwed up on the pull-ups and only did 20 in the first round so I did 60 in the the second and third rounds. The only problem is that I should of only of done 50 in the final two rounds not 60. I like math.

Comment #112 - Posted by: Troy Archie at July 13, 2005 6:34 PM

Did snatches at Gym Jones yesterday, so opted for deadlifts tonight. Did sets of 3 then singles up to 286 (converted from kg's). Beats max of 231 from two months ago.
Finished with 'doubles wall ball' - trading off ball with partner for 200 total reps. 6:24, 12lb ball.

Comment #113 - Posted by: Steve S at July 13, 2005 6:36 PM

Looking at everyone elses times I may have screwed up the watch somehow. Or maybe my obscure strong point of rope climbing just worked in my favor. Subbed 95# for 55# - yes, my snatches suck.

Comment #114 - Posted by: dan at July 13, 2005 6:36 PM

Compressed time schedule so I had to cut myself off at 20 minutes. Two sets completed using the 45lb bar for snatches to maintain form.

Comment #115 - Posted by: David B. at July 13, 2005 6:38 PM

First day of a lay-off week. It's been about 4 months, so it's time for one.

I still ran a mile, worked handstands, assisted MUs, and some DB snatches.

Comment #116 - Posted by: brian_g at July 13, 2005 6:43 PM


Burgener Warmup
Jump Rope

PVC Pipe Snatches 3 x 21
all form work at this point; was dropping under in actual deep squat by the second round.
subbed pullups for rope climbs.

Wrestlers bridges
OHS 3 x 5
Handstands/L-sits on paralletes

Comment #117 - Posted by: Rob M. at July 13, 2005 6:55 PM

5k in the am: 25:20...pretty poor time. the heat might have played a part, but i still sucked.

cfwu x3 (minus pullups)

WOD: 35:30...went w/ 95# for the first two rounds but for round 3, i finally admitted this was too much. dropped to 65#. shouldve done the whole thing w/ 75#. 40 pullups for the rope climbs (half mountain climbers and half regular kipping). awful.

Comment #118 - Posted by: ediddy at July 13, 2005 7:02 PM

I had just finished the first round when a friend who is leaving soon showed up. I stopped the clock and he stayed for around a half hour. When he left I restarted the clock and finished up. The above time would have been a bit longer without the massive rest between the first 2 rounds.

I borrowed a 30' rope from my dad but didn't have anywhere to hang it for 15'. My out door pullup bar is a little better that 9' so I hung the rope off that and did 3 sets instead of two.

95 pound snatch for 21
3 9' rope climbs

95 pound snatch for 10. 65 pound snatch for 11 (my form really sucks on snatches and with 95 pound I was getting little or no knee bend. With 65 lbs I was still doing power cleans but was going a little deeper)
3 9' rope climbs

65 pound snatch for 21
3 9' rope climbs

Finished off with some snatch work with the empty bar (not an olympic bar, standard 1" spinlock)

I need to do some broom stick work on my squat snatch and OHS. I'm still in the learning phase for the majority of the exercises used in crossfit.

Comment #119 - Posted by: DaNewf at July 13, 2005 7:09 PM

I had to be the sweatiest, loudest, and
dirtiest (I dont know how i got so filthy
doing snatches) person in 24 hour fitness
today. This WOD kicked my ass...

85 lb snatches last two sets broken in 7's
40 pu's broken in sets of 20


Comment #120 - Posted by: Christian at July 13, 2005 7:10 PM

Just realized I didn't actually post my skewed time.


Comment #121 - Posted by: DaNewf at July 13, 2005 7:14 PM

My wife killed my legs yesterday with a cardio/weights workout she put together and there was no way I was doing snatches today... so I did 120 pull-ups and 120 dips in 29:30. I got through 6 sets of 10 pull-ups before I had to break them up.

And now, after looking at tomorrow's WOD, I'm glad I rested my legs. I want to attack that one because it will be my last WOD for 4 days since I'm going on vacation to Bush Gardens in Williamsbug, VA.

Comment #122 - Posted by: Phil Feairheller at July 13, 2005 7:15 PM

For the sake of not destroying myself, I cut this WOD down.

Warm up: 300m run high-porting a 10-pound PVC pipe (filled with sand)

3 rounds:
21 squat snatches w/ pipe. All sets broken, usually in 3s or 7s.
20 pullups, all sorts of grips used, kip/military/various. Still couldn't get more than 3 in a set. :-(

Total time; 19:39.

I thought I was in shape before I came to CrossFit. I will get better than this.

Comment #123 - Posted by: Eric C. '07 at July 13, 2005 7:24 PM

I May have the record for the slowest: 47:13

Used 65# for the snatch 6/5/4/3/3 for all
Subbed 40 Pullups a round - broken like glass: 6 The best, strict, kipped, regular grip, chin and parallel.

Ripped a nice callus on round two. Fun.

Comment #124 - Posted by: Chrispy at July 13, 2005 7:39 PM

WOD was my 2nd workout today
Time: 25:13
Used a 35lb bar
12 Foot rope climb, used my feet...I have some nice rope burns on my thighs.

Comment #125 - Posted by: Krista J. at July 13, 2005 8:33 PM

21:39 w/ 45# Snatch x 21 and 40 ea. 45# Push Press/set instead of PU's

Comment #126 - Posted by: pimboden at July 13, 2005 8:50 PM

21:39 w/ 45# Snatch x 21 and 40 ea. 45# Push Press/set instead of PU's

Comment #127 - Posted by: Rick Ihrie at July 13, 2005 8:53 PM

39:27 using the PU's

Comment #128 - Posted by: Jay M at July 13, 2005 9:08 PM


Did pull-ups instead of rope climbs. Its amazing how hard it is to find a simple rope to climb on...

Comment #129 - Posted by: Rajesh at July 13, 2005 9:20 PM

You da man, brotha! All you CF CA playas, stay up yo!

This one called for subs as my flexibility and snatch form are totally shot.
3 rounds of OHS and pull ups.
OHSx21 rounds 1 and 2 at 55#, round 3 at 65#
25 pull ups per round.
The elbow was feeling it, but the heart loved it.

I actually got on the eliptical right after I was done and clocked my heart rate at 145. Means I was probably pushing 155 at the last set of pull ups.

Would have been higher if I used the Swiss ball!

What does CF do for cardio anyway?? Answer: See 050714: Kelly!

Comment #130 - Posted by: Ron N. at July 13, 2005 9:40 PM


95lb snatch, 20 pullups

still not getting very deep on my snatches.

Comment #131 - Posted by: Ben B. at July 13, 2005 10:05 PM

erm........my snatches suck bum big time!

Time: 22:17.48

used 30kg and could only manage power cleans.
40 pullups per round instead of rope climbs.

finished off with some OH squat practice so i can try to drop lower next time.

Comment #132 - Posted by: karl at July 14, 2005 5:02 AM

Warmed up with a Garage Clean - Ugly!

WOD - not much prettier...

Sudded 65lbs for snatch - 1st rnd (form improving)
Dropped weight to 55lbs for remainder and kept concentrating on form.

Pull-ups: 40/rnd - mix of grips. (How did I forget to do these in one day???)

T = 21:27

Had to do this late in the evening - what a weird sleep I had! When I finally got to sleep that is.

Comment #133 - Posted by: C_Mel at July 14, 2005 5:15 AM

Subbed KB C&J's for snatch, 30 towel pullups (two handed) for the rope climb.

1st set: 14,7 1.5 pood KB RH, 1.25 pood KB LH
2nd set: 7,7,7, 1.25 pood KB LH, 1 pood KB RH
3rd set: 7,7,7 1 pood KB RH, 1 pood KB LH

Rope climbs were towel pullups, 10,10,10. Something was seriously not right about this workout. Either the 104 degree heat or the fact that pukie comes to visit when I just watch the crossfit folks tee off. It put a hurting on me!


Comment #134 - Posted by: Damon at July 14, 2005 6:11 AM

17:30 HORRIBLE snatches... didn't feel like i was going low enough until my last set, as my legs were pretty sore from a ruck the day before. substituted towel pullups for rope climb...

Comment #135 - Posted by: aaron at July 14, 2005 6:39 AM

Wednesday, July 13, 8:00pm

67 pound barbell Snatch, 21 reps
Pull-ups, 20 reps
Three rounds for time of 27'22'29

Moved at a snail's pace through this work. Feeling very fatigued and having a serious allergic reaction to the cottonwood trees. Still sore from "Lynne" and an insane single-leg squat workout I got the urge to do on "Rest Day".

Comment #136 - Posted by: LisaR at July 14, 2005 8:40 AM

3 rounds:
21 squat snatches @ 100#
40 pullups
time = 26:39.8

practiced forward and backward bail-out from snatch, multiple overhead and racked carries with the 100#.

Comment #137 - Posted by: JC at July 14, 2005 9:01 AM


95lb full snatch - Feelin' good
40 chins

Fun workout, wish I had a rope.

Comment #138 - Posted by: Jerry Hill at July 14, 2005 9:51 AM

38 min

Used 20 pull ups per round instead of 40. I constantly misread the WOD instructions.

I used 45 lbs bar for the snaches.

21 Snaches unbroken
10x8x7 Snaches broken
7x6x6x6 Snaches broken

Comment #139 - Posted by: pnw at July 14, 2005 3:04 PM

Subbed pull ups for rope climb.


think the jet lag and lack of testosterone may have slowed me down.

Comment #140 - Posted by: J Ross at July 14, 2005 4:48 PM

Just realized that I only did 1/2 the pull ups. I thought that time looked kinda fast for as weak as I felt.

Comment #141 - Posted by: J Ross at July 14, 2005 5:27 PM

BTW=147. Decided to cowboy-up to this one and do the full weight. 40 pullups, per round, for rope climb. Snatches had lots of missed reps, falls, fouls, and dumps meaning lots of do-overs.

Finished though...Dammit.



Comment #142 - Posted by: Dan Silver at July 14, 2005 6:35 PM

cleans instead of snatch, 30 pullups each round

Comment #143 - Posted by: Jay at July 14, 2005 8:05 PM

Still looking after shoulder
Picked a random date in archives may 13 2004 and found
4 Round for time
50m walking lunge, 50 sit Ups.
Modified Cross fit warm up 3X15 then
R1 2:55
R2 3:15/6:10
R3 3:12/9:22
R4 3:19/12:41
Quads on fire.
Then did Progressive shuttle run ( beep test)only made 6.7, legs just not playing.
Finished with 3x2min rounds skipping.

Comment #144 - Posted by: Fi at July 15, 2005 2:13 AM

Warmed up with 1.5 hrs of BJJ Gi class/rolling
Started with 55 lbs had to drop to 45 after first 14
7/7/7, 30 pullups, 1st and 2nd set
7/7/4/3, 30 pullups, this got real ugly, and became jumping

Comment #145 - Posted by: McCloud at July 15, 2005 4:48 AM

sub'd PU's for rope climb

Comment #146 - Posted by: Lino at July 15, 2005 5:45 AM

Tom (bw 198)

Not comfortable with snatches yet, did 45lbs. to be safe, still found snatches vomit provoking though, pull ups are still weak. 20 minutes.

5,5,5,6 (21)
7,7,7 (21)

Comment #147 - Posted by: Tom and Joe Londrigan at July 15, 2005 7:41 AM

snatch: 1-50#
pu: 1-15/5

Comment #148 - Posted by: nisei at July 15, 2005 7:56 AM

as rx'd 16:28 (sub'd rope climbs w/pullups)

Comment #149 - Posted by: mperry at July 15, 2005 8:12 AM

17:40, 75lb snatch

Comment #150 - Posted by: matt halperin at July 15, 2005 10:19 PM

16:54 as perscribed that rope sure seems alot longer when you are sitting down!

Comment #151 - Posted by: PFEIFER at July 16, 2005 2:45 PM


Chose the 40 pull-ups / round option
Snatches at 65 lbs
Pull-ups with assist: -58# / -64# / -70#
All rounds were broken. The snatches were consistently 3 sets of 7 reps. Most of the pull-ups were sets of 10, but some sets were only 5. I discovered I could kip in the machine during the third round. I also hit a groove on the third round of snaches where the bar went weightless for a second as I ducked under.

Comment #152 - Posted by: Wilkie Mon at July 16, 2005 3:10 PM

Not a lot in the tank after Helen (or before either) last night.

Mostly ignored the clock and focused on squat snatch this AM. Each round was broken in sets of 3-5 depending on how good my form was...I actually had several good snatches each round. Its amazing how much easier they are with good form.

PUs were managed.

About 25 minutes.

Comment #153 - Posted by: kramer at July 16, 2005 7:32 PM

Subbed 75 lb squat snatch, 15 towellees, alternating hands, I find these harder than rope climbing.

I broke 30 minutes in this? I thought the breathing parts were longer than that. Funny how the form on the snatch gets better in the later sets.

Comment #154 - Posted by: jimc at July 16, 2005 9:17 PM


Did 30 towel pullups per round, instead of rope climb.

Comment #155 - Posted by: Pat at July 16, 2005 10:17 PM

Sub'd OHS for snatch, used 45# Barbell, and I have a rope but it doesn't reach the ground, so I stood, used my feet when falling was imminent.

Jumped in the pool right after and forgot to stop the watch.


Comment #156 - Posted by: Jeremy at July 17, 2005 4:04 AM

As PX 14:33
added one extra set of ropes to test out our rope set-up

Comment #157 - Posted by: TMazz at July 17, 2005 7:06 PM

12:00 (C)

Comment #158 - Posted by: RED at July 18, 2005 5:43 PM

19:20 as Rxd with following subs:
PUs were weak, couldn't do 2 sets of 20 to save my life.
20/18/16, broken into 2 sets each, full 21 reps with 95# snatch, also broken into 2 each.

Comment #159 - Posted by: Isaac at July 20, 2005 10:02 AM
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