I love 55lb snatches.

This WOD looks similar to Helen, though with more reps and snatches instead of swings. How about HeLLen?

Classic quote.

Brendan,
Who doesn't?

How do I alternate arms on the snatch?

10L + 10R or 20L + 20R?

this probably belongs in yesterday's comments, but i had a great saturday. i read through Gordon Pirie's running guide (http://www.gordonpirie.com/) and then worked on my running form without shoes (need to get some proper ones soon). this was great. i already feel like an actual 'runner' (vice 'struggler').

then, since i left my rings up from the muscleup workout a while ago, i decided to play around on those. ive been trying to do a kip for the longest time and finally got one today. i just set the false grip, moved to upside down support, piked my legs back and then popped them back up and bam! i was in a support. i was surprised at how effortless it was. now i need to work on my glide kip on the bar. oh, and it was a beautiful fall day to boot...i hope sunday is more of the same!

Russ,
i assume 20 total (10L + 10R).

and i forgot to mention that Notre Dame beat Michigan...go Irish!!

Ediddy,

Thanks. I really needed that (dripping sarcasm). While your're at it, why don't you give me a paper cut and pour lemon juice in it? (from "The Princess Bride" to give credit where credit is due)

what I mean is, is it basically a dumbbell swing and then a squat?

10 reps of something just seems a little bit too short for Crossfit. I think it's probably 20 reps r 20 reps l. Any clarification?

-Kris

todays Wod
time: 14:19
used 24kg kb for snatches 10 left 10 right per round

Where is Operation Joey Part 2?

Am I the only one haveing a hard time getting past slide 5 of the slide show on Barbell snatches? Trying to figure if you catch it directly over your head or off to the side that's holding it, etc...

cfwu x3 minus pull-ups

55lb db snatches 10rep per arm : pain

20 pull-up : more pain

400 m at 3% incline: even more pain

feeling of wanting to puke all over treadmill during last 400: priceless

wod total: 19:05

thanks
Josh
USN

So is it 10 reps per arm on the snatches or 20 reps per arm?

Michael Lyon's blog is pretty full on.

Still have no idea how to do a single arm snatch. By the time I wake up tomorrow, someone will have explained, I hope...

it's 10 per arm

21:01 just getting back after about a month off so I am super slow.

Left-right-left-right-left-right-left-right-left-right-left-right-left-right-left-right-left-right-left-right=20

Strange, this is virtually identical to the workout I made up and did on Friday. The only differences being that I did the snatches 10 left then 10 right, and that I started with the run instead of the snatches.

I didn't make a note of the time it took - probably about 20 minutes. It was a fun workout.

Subbed 30lb for the snatch and did last round as HSPU instead of pullups as I am still not quite recovered from a slight pullup injury last month.

17:24

20lb db snatches (20)
20lb db bent over rows (20)
50 leg lifts

x3

17:20

Crazy thunderstorm this morning...couldn't go to the jungle gym for pullups or running. Subbed as could.

23:15ish
25lb snatches
Pullups were assisted
Jumped rope instead of run

40 lb db snatches (20 total, alternating arms--Thanks, Coach.)
60lb bent over rows (40 total, 10left-10right-10left-10right)
50 leg lifts

x3

20:30.

Strange how it seems my times almost always end in :30...

17:50, chins broken; db snatch

I'll do this one tomorrow. Today's my rest day. I'm still reeling from yesterday's Brand X whammy. :)

September 11th. We shall never forget. To all the boys getting it done here and over there, your efforts do not go unnoticed.

Stay Safe

Semper Fi

16:15

Found the dumbbell snatch in exercises after all. My mistake.

17:46

25kg db snatch

Got messed up.

17:02

22:40
Used 30lb DB (still wobbly on snatches) - I guess I did them wrong, I alternated on each rep - each set broken into 10s and 5s.
Pullups broken, roughly 7 or fewer
Runs were 2:20, 2:22, 2:16 at 1.5 incline

Giving a moment of reflection to those who were and are touched by the events of 9/11. Also gratitude to all of those who continue to serve, fight and protect.

We'll win this fight because our ideas are better.

My first time trying dumbell snatches, so I only used 25lb dumbells in order to work on form. Total time for WOD was 19:16:88. Dumbell snatches are not my favorite exercises, but made it through. Interesting workout.

Did DB Hang Clean and Jerks...Snatches put to much pressure on the old AC joint.

Time 23:15

1 week until my fight...cutting weight sucks

20:00 with 45lb db-suprised it took...so long-oh well

13:40

As rx'd with kettlebell

As rx'd. 12:55

Very vivid description of alternating. Thats why you're the Coach!

24:40 as rx'ed with 24kg KB.

Yeah, thanks Coach....couldn't find my dictionary to look up 'alternating'!

I figured I was doing the snatches wrong. I did less weight but too many reps and didn't alternate properly. Now I know. Also, I had no spotter so I shortened the pull-ups (I suck) and finished them up later with a spotter.

20x40#dbl(20reps w/one arm first, then the other)
5 pull-ups (underhand grip)
400m 1:30
20x40#dbl
3pu
400m 1:33
20x40#dbl
1pu
400m 1:42

Good WOD!!! I was worried I was going to pass out towards the end!

Oh yeah, and a total time of 21:15

Ediddy,

that wasn't a real game. Henne doesn't really play football. That's why he never completed a pass. I don't even watch football that much, and I thought it was the most pathetic game ever.

17:45

Used 55# DB's.
Jumped rope for 90 sec. instead of 400m run. Legs still sore from Friday.

Ray

24:02
1 pood KB
10 per round instead of 20
.25 mile on treadmill

cfwux2

25#db snatch 10ea arm
20 pullups
400m run

snatch broken 10-10 10-10 10-10
pullups broken 12-8 12-8 12-8
400m run

total =26.13.46 for 3 rounds
this was very cardio for me, sucking wind the whole time..

20:44
- 1 pood KB snatches (had a good rhythm w/ alternating arms, but dropped twice on the 3rd set)
- Pull-Ups (broken on all 3 sets)
- 400m

This was one of my favorite WODs so far, a great combination of exercises and reps.

14:36

as rx'd, suckin wind

as rx'd with 24kg dumbell

14:43

16:45

2nd and 3rd set pull ups broken

55lb dumbell for snatches

This was a good one.

Been on Crossfit since deployment in March. Anyone else started Crossfit while in Iraq?

time=17:05
modified WOD
1.5pood KB snatches 32L+32R per RKC standards
then for time:
20L+20R 1.5 pood KB one-arm swings
20 pullups on rings
400m run

Warmed up with 2 rounds of KB Turkish getup/ Windmill combination, Janda situps, and KB renegade rows. Totally taxed. Feel great!!! Really feel focused for this month's RKC cert.

23:36 as rx'd, awesome workout to finish up the fun at "Crossfit Al Anbar." I'll be shutting down the Cave Gym and traveling for a few days, it's finally time to explore the possibilities of Crossfit in the States, can't wait! To all who send their greetings and best wishes to those of us overseas, thank you from myself and all of us grinding it out over here, it's great to know there are folks back home keeping us in mind. With that, watch out California, I'm on my way!

Semper Fi,
Brian

Used 65lb KB. No chinning bar near my house, so did pullups on the narrow ledge of a steel beam in my carport (ouch!)

21.05

KB snatches followed by pullups are evil. Old ladies in wheelchairs were zooming by me on that last 400m.

Thanks to all who participated and gave generously on Saturday.

used 50lbs for the snatch and it was more of a power snatch - I have always done power snatch instead of full snatches so it's going to be hard to change the motor patterns right away.
Pull ups were tough and broken up which made the time (27:48)slow but I was sweating and sucking wind.
I had to do the Friday workout on Saturday night and then this one on Sunday morning. Legs are spent.

Hi all,
Workout as follows
Lisa (0715 hours start time) {power snatch (sore hand precluded db work) 35 kilosx10, jumping pull-upx20, Run 400m}x3. Duration 18:30.

Jon (0645 hour start time) {DB hang squat clean and Push Press (50 #'s; demanding)x12, pull-upx20 (3rd set interrupted at 16), Run 400m (times: 1:35, 1:37, 1:30)}x3. Duration 12:55. I did not have enthusiasm for this one...so early in the moring.
Until tomorrow...

Down in Gulfport, MS with JTF Katrina:

Another Marine and I did Diane last night in a warehouse ... definitely not my best time.

Will hit up today's WOD this evening and post results tomorrow.

12:59
55lb dbell
left my kbell @ home
pretty warm out here 2day
One big dose of "Septemberance" for all u MFR's who've already forgotten our fallen

20:05
Gunning for 20:00; close.
Snatches with the 44# kb; sets 20, 12/8, 12/8
Pullups unbroken
Runs on tmill, slow as always.

9/11 - Will never forget.

First WOD since Fran...been in New Orleans area helping my family get their lives back together. We'll just call it CrossFit Katrina: deadlifting logs, chainsawing, swinging the ax.
Ready to get back at it.

Me: 19:06
25# DB
1st set PUs unassisted, last 2 sets with toes on bench
rowed instead of ran

Tracy: 24:11
15# DB
1st and 3rd PUs toes on bench, 2nd 90# assist

22:44. 15# DBs for snatches. Pull-ups broken into 5s and 3s. Runs at 1% incline at 8.5 mph. Tough one.

That was a really hard workout. Used 45# DB for snatches. First set of pullups unbroken, then 13/7, 11/9. Was gasping for air. 20:19, which I'm happy to take. Fair amount of transition time between exercises.

13:04 - 52# kb snatches doing 10/10 without putting kb down during the set, 20 kipping pullups and 400 meter run. My goal was to do the snatches without breaking any of the sets. Broke all sets of pullups at 10/10 to preserve my callouses. I'm on the verge of tearing another and the kb snatch/pullup combination is lethal to my hands. The runs were a good time to catch my breath....

20:35 with 35# DB for snatches

22:50

40 lb db snatch

As Rxd in 12:15...

23:51

rd 1 (6:46)20/ 5-7-8/415
rd 2 (8:38) 10-10/5-7-4-4/415
rd 3 (8:27)8-8-4/5-7-4-4/415

snatches with 55 lb db, but more like power snatch with slight dip. Focusing on the "active shoulder" (keeping ear in shoulder) re: this month's CF Journal really helped with this workout a lot.

As ordered

20 min 05 sec.

20:15 as rx'ed

Snatches done with 2 pood kb

23:34

First round:35pd, 2nd:45 3rd 55pds snatches (takes this novice time to find and groove the form)
pullups: 10 5 5
26+

HEY GUYS:
Kelly doing 52pd single arm snatches is like us doing 90pders.. Think about it!

35# snatches
20 pull-ups
3 min Hard sprint in the mag trainer on medium (bike)

snatches unbroken, pull-ups 1) 10 kipped, 10 toes-on-bench assisted; 2) 9 kipped 6 t-o-b assist, 5 reverse grip; 3) 6 kipped, 5 kipped, 9 reverse gripped t-o-b.

@18+ minutes.

High discomfort (near pukieville) after cool down.

16:52 with 40 lb DB

19:27 60# db

23:17

45# DB but 24 reps = @1100#
All the rest as Rx'ed (but broken).

Nice WOD with my daughter tagging along. She used a 10# DB and did 4 jumping-hangs each set. She had no problem on the runs. I'll make her wear a vest next time...

subbed 20 'push up and jump' burpees for runs.

19:21

Pull ups on the rings felt good, the only thing I completed in whole sets.

followed up with a head stand practice to supplement my sandbag runs (neck exercise). 5m 30 sec straight. My eyes aren't getting as bloodshot anymore when I do headstands, but my feet get cold. . . weird.

This is my first time doing 55# snatches. It was pretty cool. I'm looking forward to buying my kettlebells next month when my checks come in.

Time 21:47. I worked on overhand pull-ups as opposed to chins. Still trying to get that whole kip thing under control.

All my DB snatches were broken. My last set, I did them with 10 on the right hand and then 10 on the left hand.

20:42
First time with bumbell snatches
dbs 20 , 20, 12&8 @55#
pu 15 & 5, 7-7-6, 7-8-5
.3 mile 2:20, 2:24, 2:10

I did a strong man training session today instead to try something new. We started with farmers walks with the big strongman farmers walk bars. The last sets were at 405 and were a little to heavy for me to walk far with but it was fun trying.

Farmers Walk 100 ft.
1st try 225lbs total completed
2nd try 225lbs total completed
3rd try 225lbs total completed
4th try 405lbs total for 10 feet
5th try 405lbs total for 4 feet
6th try 405lbs total for 4 feet

Tire Flip
1st try 720lbs Tire for 2 flips
2nd try 720lbs Tire for 1 flip

Car Pull then push
Pulled a honda suv for 200 yards then pushe it back to starting line

I didn't have much time today so i just did the cfwu x3, then 75lb. tabata front squats (10,10,10,10,8,8,8,8).

13:51, with a few mods:

Did one arm swings, 25 reps per set, with a 55lb KB since I am still getting used to the KB swing and I was didn't want to risk injury due to my poor KB snatch form.

Chins--assisted on last 1.5 sets--put my foot on the edge of a truck tire to take some of the weight off.

Did 2min of hard jumprope w/ at least 20 DU's per round. Forgot my running shoes and only had my wrestling shoes on.

Finished with a few circuits with the maize bag, speed bag, and heavy bag--1min each, and 1 set of the ab wheel.

oh, and I forgot to mention I laid on the floor for quite a while after the WOD.

Leanne B.: 26:46 (assisted PU's, 12lb DS).
David B.: 18:22 (30lb DS).

Sub 50# DB Snatch

23:48, slower than I wanted, but really liked the workout.

unfortunately, i did too many reps of beer last night and was unable to perform the WOD... ugh.

Me: 13:51.9.
as rx'd

Julian: 14:32.3.
1pd db. subbed erg for run.

cfwu x 3, subbed push ups for pull ups...used 30lb dumbbell as olympic lifts and such are still new to me...snatches broken into 10-10...pull ups broken into 10-10,10-5-4-1,5-5-5-4-1...runs on treadmill @ 6.2 mph w/1% incline...all for a grand total of 23:00

16:30 with 50# DB

wow...I subbed 45# dumbells since this was my first go at one-arm snatches.

Pull ups were unbroken for the first two sets, then my grip failed and I got 12-8

Run was heinous.

16:42

Since my grip has been a limiting factor on my pullups, I ended with a maximum hang from the bar...I didn't time it, but it was long enough to render my grip useless for 5 minutes or so afterward. Can't wait until tomorrow!

Crossfit Virginia - Team Ruthless Training Concepts

didn't see the alternating part-10 with the right arm,10 with the left arm

used 1.5 pood KettleBell,20 pull ups,400 m. run

JeffT-10:07
Johnny-12:45
Ashley-13:00
Joe(Swat Officer visiting from Vancouver,Wa)-15:34--come see us again Joe-be safe out there

Finished up with KB w/o afterwards

JeffT

~25 min.

Used 65# barbell by the woodlot, fun balance issues. Runs were about 600m.

14:08

1.5 pood kettlebell snatches, 10 left / 10 right
unbroken except for a few brief, wind sucking pauses:)

20 kipping pull-ups unbroken

Runs on treadmill w/ incline

Nice workout!

Took me 19:44.

Kettlebell 55lbs
Tree Branch Pull-ups
400 m run

sucked

Second workout of CrossFit and guess it is going to be a while to get my time down - took 22 min and felt very light-headed. Did 55lb db snatches without too much trouble (bw 155 lbs) but pullups were a killer and very broken (last set could only do 7 so went to cable pulldowns with 150 lbs).

Any advice on how to increase pullup reps?

21:14

First time doing db snatch so I started with 32.5lbs. That felt OK so on the second set I used 42.5lbs. That didn't feel to bad either so on the third set I bumped it up to 52.5lbs, then it started to suck. All three sets were unbroken but I was doing more of a db power snatch. Next time I'll use 52.5lbs all the way through.

All pullups were broken worse than usual. Due to weather and a mild flu I did the WO indoors. My indoor pullup contraption isn't as stable as my outdoor rig and I couldn't kip.

Sub'd 2 minutes of fairly intense skipping for each 400m run (don't own a threadmill).

I've been feeling dragged out all day and have pretty much been just laying around and resting. I was going to give the WOD a miss but I decided to check out the site just to see what the WO was today. I sized it up and said to myself "that looks kinda interesting".

This stuff is addictive.

14:51
Not a good one for me.
Scaled down to 45lb snatches. All unbroken
All pull ups unbroken.
Almost puked on each and every run.

My little-ass was seriously listing to port on the last set of (badly broken) snatches.

BTW=150. 55#. Rings. Treadmill.

20:01.

-D.

Almost forgot...

To all the lost heros of 9/11 and those still serving this country and its people: Thank you, God bless and good luck.

-D.

as Rx'd: 15:35

unfortunately I underran.. the stupid mini track at the gym wasnt as long as i though (or wished it to be). Snatches were fun..

WELL COACH Ill tell you what intronucing ringsinto my program has done for me... it's got me doing doubles & triple, MUs on the rings pretty much @ will... Now all I need to do to keep up with Kelly is to add about seven more & maybe ond day I'll do ten consecutives... BUT first ..five is my next goal ! THANKS!

25:16
Kipping pull-ups
20lb dumbbell snatches

In rememberance of 9/11/01 and all those who serve and protect. Thank you.

cfwu x3 w/ reduced pullups

focus: push press: 5x5 @ 95#. this was good. im really starting to feel this movement.

WOD: 16:02...snatches were not the kb swinging type. i power snatched each rep from the ground (which i assume is correct for us, although all the kb sites i checked out did more of a swing). pullups kipping, alternating grips, and broken 14/6. runs on the dreadmill. they just start so slow...still, killer WOD.

to all the ND haters...a win's a win. ND won, Big Blue choked. suffer.

remember 9/11.

14:14

That was so much damn harder than I thought it was going to be.

23:40

Used 45# DBs, this was a fun one(especially fighting through a cramp on the last run)

16:20

27:09 using a 40lb db for the snatches. The toe I broke slacklining last weekend hurt less while hobling for 400 meters than while rowing 500 meters.

22:50 as Rx'd..all snatches unbroken, PU's in sets of 10's and 5's

15:25 as rx'd

cruised thru the snatches and the sprints, struggled with the pullups. 15:08

As Rxd
17:00

13:02 as rx'd

30:48 as rx'd except run distance closer to 500M.
Good to do the 1.5 pood snatches, been awhile.
Snatches done alternating hand, small rest after 10 reps.
pullups done typically 5/5/5/5
split times- snatch/pullups/run
round 1 - 2:29/2:32/3:04
round 2 - 3:49/3:21/3:10
round 3 - 4:25/4:31/3:18

20:45
Snatches slower than swings, as I would reset after each rep.
Pullups were 20 first round, 8/4/4/4 second round, 6/4/4/6 third.
First 400 meter was ugly, as I did the pullups straight and no recovery from snatches.

22:24
1.5 pood Kb Broke last round (pukie was peeking at me from around the corner)
Pulls Broke (slows up my time more than the running)

12:12 as Rx'd.

Wife:
15:35 w/ 25# DB snatches. Otherwise, as Rx'd.

19:38

broken sets on all snatches, and on last set of pullups. Runs were on a treadmill.

16:32, with 44lbs KB (what I had). Pull-ups done on a tree, which definately made things harder.

Shoulda done this in about 14 minutes, but the ice cream I had earlier sabotaged me big time. Never gonna eat the stuff again, with the amount of hell it caused me on this WOD.

Kim's first WOD!

Kim: 27:23 15lb kb swings, pu assist 18
Chuck P: 28 and change, 30lbs snatch, pu assist 7

Ran on treadmill

*MODIFIED*

Three rounds for time of:
*55 pound Dumbbell (Kettlebell) Snatch, 20 reps, alternating arms (only used a 35 pound Kettlebell) - first set 20 reps per arm - following sets broken for 20 reps per arm.
*20 Pull-ups - all sets broken - second and third sets were all negative only reps.
*Run 400 meters

TIME: 27:47

Crossfit WOD's. So simple yet so difficult to complete.

Didn't read the WOD description closely enough and did 20 reps per arm for snatches. Because I only used a 35 pound Kettlebell, it was probably good that I made this faux pas.

Did this WOD at the track. Balmy 95 degrees outside(felt like 100+, perfect for a CF workout!)Used a 55# dumbbell for snatches, 10L+10R each round. No pullup bar out at the track so I decided to do some exploring before I started anything. Found some crossbeams under the bleachers which proved to be VERY hard, so I did 10 instead of 20 (couldn't get my whole hand around the bar, arm started getting very tired). All 400m runs were sub 2:00. Was about 3/4 of the way to pukie on 3rd 400m...eeew nasty taste in my mouth. All in all, a great workout. I love finding new ways to punish myself :) Time - 19:47

25:00 w/ 25lbs snatches

First CrossFit WOD ever. Pretty exhausting. Had to split up the pullups into sets of five, then at the end into sets of 2. Great workout! Looking forward to tomorrow!

27:30

Treadmill at 3%. Assists on most PUs.

This was my first WOD in over two weeks, so this one hurt.

Oops, used the wrong username. Mofus = me.

as rx'd: 16:10, it may have been the beer last night, but that wod smoked me, I considered medical attention at the end.

Did "Nancy" instead.

13:53 with 55 lbs

30 second PR with 10 more pounds than last time.

a.m.
Rower: 15 min 304Cal
Stairmaster: 30 min 448Cal

p.m.
3Rounds
20-ea.arm 50 pound DB Snatch =60
20-Pull-ups =60
20-Pipe push-ups =60
60-Floor Sit-Ups =180

Ediddy, glad to see I'm not the only Irish fan in this house! Erin Go Braugh!

CFWU x3 minus pull-ups
WOD :21::42
First time w/Dumbell-Snatches. Once I finally got the slide show to work and watched it a thousend times,whitch I recommend to all new comers, I got it down...I think. Some reps were sloppy. I get cought up in trying to do the workout fast instead of also concentrating on form. It was a kick in the a--. I'm sure it had something to do w/spending 10hours on the water in a Zodiac and surface swimming.
I'll be glad to be back where I can run on the street instead of the treadmill. I keep hitting the "emergency stop button".
Finally, Prayers to those who lost on this day 4 years ago. Those who have lost while bringing justice to those who hurt us. And our prayers for those who are still out there laying it down everyday ready to pay the ultimate price. Hoo-ya!

Oh yeah, the reps were broken into:
dbl-snatches 5l,5r,5l,5r,5l,5r,5l,5r(wasn't sure how to brake them up.)
Pull-ups 12,6,2/8,7,5,5/5,5,4,3,2,1
Treadmill on 3.0% grade. Kept bumping the damn stop button I was huffing and puffing so hard. I'm sure I can do this faster.

pull ups broken into 4x5, 4x5, 5x4

20:05

Warm up 5min on rower
Three rounds
20 Alternating dumbell snatch 8kg Left,10kg Right
20 body rows(on rings)broken
Run 400m (treadmill)
Total Time 22:55min

Pukie came a knocking early in the last set of rin dips so had to slow up to keep him away, once he left pushed on with the run

15:55

45# dumbbells. Assisted Pullups after 1st round. Jump rope for 2 minutes instead of runs.

26:50 for only 2-rounds (still a relative newbie)...alot of sucking wind and long recovery rest periods between sets.
40# db snatch
PU's were broken 5-5-5-5 with small hop to start

16:21 with 45# DB.

Great workout!

3 rounds:
24 db snatch @ 50# (added reps for lower wgt)
20 pullups
400m run
time = 14:13

19:46 with 55# kb and I finally got my stretch band! Rock out!

22:40
Subbed 40# DB for snatches and ran 800 m each round @ 1% on treadmill
snatches unbroken
pull-ups 10/6/5

Oops- did 20 per arm! Didn't read the comments before hand. That said
26:03- so would be shorter if done 10reps

15# db 20 each arm.
20 p.u. gravitron assist- broken, 10/10
400 meter run 6.8 1% incline treadmill
1 min rest between sets.`
note to self- squat on snatch part higher than parallel- work on that.

21:21
35lb dumbbell (I miss the Kettle ball at crossfit Rockford).
Pullups slowed me down as usual...

Good to see you posting right above me Katie Jo!
Just finished, still shaking.

22:51
1 Pood KB snatch -1 each arm until 20
pull ups broken

20:42

Used a 55lb dumbbell and did 30 pullups each round instead of 20.

22:40, used 45# technique over weight and treadmill; it was 0100 when I started.

20:15 55lbs dumbells. Broke pullups into 5 X 4. Hurtin' the whole time.

cfwu x 1, 5 minutes on treadmill
wod: 16:42
stayed light on the dumbbells-first time doing snatches w/dumbbell, wasn't as hard as I thought: sets: 30/35/40, last set was brutal
last set of pull-ups broken, everything else unbroken
smoker!

Using a 39lb dumbbell, 16.25. Very poor form on the snatches. Practice first next time with a lighter weight.

Joe: 17:22, 55# db snatch
Jason: 19:38, 55# db snatch
Ruby: 20:50, 10# db snatch-throws-first time doing snatch movement, so just tried to get the movement down.

++++++++++++
++++++++++++

xf wux3 only 2 pu's

35# DB:

19:55

L shoulder very unstable
round 1: unbroken, 6:20
Round 2: 10/10, 12/8, 7:41
Round 3: 12/8, 13,7, 5:54

end with 100 heavy bag strikes run 1 mile:12:24
very fatigued! std yoga set with 30 seconds of HS on bars
+++++++++++++
+++++++++++++

as rx'd 18:27 unbroken
hard to get from pu bar
to treadmill, 24 hour fitness still sucks

55lb dumbells
P/U's broken sets

18:03

Looks like I win with the longest time.
33 Minutes

I have never done snatches before. Was using 55 pounds and fell backwards. Went to 25 and worked on my balance, but quads still burned.

As rxed
everything was set up perfectly for all the trasitions. Whole workout done outside. A very smokey 14:55 felt like I had smoked a pack of cigarettes after this WOD

thanks for posting the michael yon blog, great stuff.

Time 17:25 w/30lbs snatches - should of gone heavier. Runs done outside around the block.
Solid effort.
30 minutes stretching.

modified:
45 lb. DB power snatches x20, alternating arms
20 pullups
run 0.25 treadmill, 1% incline, 10 mph

18:30

just can't seem to get my body to do a proper squat snatch; I think it's some shoulder flexibility--can't seem to keep the DB overhead as I go down; it moves in front instead.

what a monster this was. I screwed up and ran first though. 19:05

I was half asleep and didn't see the 55lb part of the workout, so I ended up with a 30lb dumbbell. I did not do so well. It took me longer than expected, but not sure of exact time because of no watch. Approximately 25 minutes though. Poor showing today, hopefully rugby practice will be good tonight. I had an excellent game on Saturday with my new team, Morris Rugby (Morristown, NJ). I just gotta keep at it. Cheers mates.

26:51 with rest
did set of ten on pull ups

23:48

Subbed for 40# DB - heaviest I have.
PUs almost all jumping.
Runs were broken run/walks.

new to the one-armed snatch movement so I went light, 35# DB, although that was still too heavy. I stuck with it out of pride. All reps were awful and looked more like some clean and press than a snatch.

sub row for run

performed WOD after an hour of kickboxing and conditioning

28:42

Brutal, but effective.
24:23
Pull ups slow me down.

17:51 as modded

Three rounds for time of:
55 pound Dumbbell power Snatch, 20 reps, alternating arms
20 Pull-ups
Row 500 meters (still nursing MCL strain)

This was fun and felt so good to be training again.

Cheers, kempie

cfwu x 3 w/o pullups

16:19 as Rx'd

did this work on 9/12
cfwux3
sub'd 35lb,was still pretty tough.broken sets on the snatch and pull ups. time was 30:00

11:01

I'm on the road - in cali - gym only had 50lb db

22:27

Used 55 lbs for the first set and then 45 lbs for the rest. Kipping pull ups broken into 4's and 5's.

19:21
Snatches were broken

as rx'd 19.28
6.35
6.10
6.42

good way to integrate use of whole body...one arm, two then whole body running, and if you don't get it the first round try two more!!! as usual awesome choreography.

Snatches done with 16 KG/35 lbs to work on form
Did 200+ rope jumps instead of run as my left knee has flared up.

Time was 25 minutes. I blame this on a very busy gym and queueing for everything.

However a plus was 19 continous reps on my first set of pullups.

Ger

21.48. got off to a good start and died

23:05
as prescribed but with 25lb snatch

JRoss 19:17
TMazz 17:30

25:23

7kg snatch, about half the pull ups assisted.

My first check-in from up in the mountains.

One arm snatch w/20 lb. clubbell X 20 each arm (oops)
Tree branch pullups X 20
Run 400m

Time 12:05'

Warmed up with a set of 7 muscle ups, cooled down with a good stretch/mobility session, and ended with a dip in the cold mtn. stream.

In town getting sandbag materials today.

29 minutes

(Includes 3x12 Back Squats, 3x12 Incline set-ups, 3x12 pushups, and 3x12 Supermans for a warmup)

3x20 Snatches 65# dumbell
3x20 Pullups (assisted)
3x400 Meters (on the treadmill with a 5% incline)

18:48
40# db on 1st round, 35# for 2 and 3
pullups broken
400's on slow to crank-up treadmill

Two rounds in 20:15
35 lb db snatches
Pullups in 5's or less

Felt "off" this morning.

13:05
55 lbs DB snatches
run on treadmill @ 8 mph

Welcome Back WOD: BW=206
1 Round w/ 10 KB snatch r & 10 l
4:13.50

22 minutes

knocked down reps in half, but did the runs (somewhat walkish..I'm getting there though!).

Was alot of fun daring people who gave me odd looks to join in the fun. No one took me up on the offer though.

28min 53
have to get out of gym to do the run
22Kg Kb 20, 20, 20
Pull ups (544331)(344334)(3433331)
Runs hard yakka, half uphill.

Hark:
Used 30lb for snatch and 100lb assist for pull-ups but quit after 1 incomplete round. Sick- started sweating like a pig- couldn't complete run.

Rick:
Completed all 3 rounds but did not time it as it was treated more like a herculean task than a timed event.

made up this wod on 9/16. did 9/16 wod on 9/15 after 9/15 wod.

26:37
25#/20#/25# db snatch
gravitron p/u (30# of bwt)/jumping p/u/gravitron p/u
[all sets broken]
treadmill run 1% incline

32:00 as Rxd
kettlebeg subbed with
45#
40#
35#