October 18, 2005

Tuesday 051018

Fifteen rounds of:
Power snatch followed immediately by five overhead squats.

Start light and add weight. Post loads to comments.


little-room.jpg

Enlarge image

New Box

Posted by lauren at October 18, 2005 7:06 PM
Comments

Sweet, get to practice more O-lifts!

Comment #1 - Posted by: DJ at October 17, 2005 7:26 PM

Sweeet looking new spot.

Comment #2 - Posted by: Matt G. at October 17, 2005 7:31 PM

ok, just want to make sure I'm getting this right. We do one powersnatch then five overhead squats or five and five.

Comment #3 - Posted by: bishop at October 17, 2005 7:32 PM

Is a Power Snatch done from the hang or from the deck? I can probably answer that myself. Nothing is ever done the easy way.

Hoo-Ya more wierd looks at the gym!

Comment #4 - Posted by: DJ at October 17, 2005 7:34 PM

Is a Power snatch done from the hang or from the deck? I can probably answer that myself...Nothing is ever done the easy way.

Hoo-Ya more wierd looks at the gym!

Comment #5 - Posted by: DJ at October 17, 2005 7:35 PM

Had an issues w/either the site or my service. Oops.

Comment #6 - Posted by: DJ at October 17, 2005 7:37 PM

Bishop - 1 snatch, 5 overhead squats

DJ - HINT: click to BLUE buttons for a video :)

Comment #7 - Posted by: TimR at October 17, 2005 7:40 PM

Should that be tuesday instead of wednesday? Maybe I accidently slept through a day :)

Comment #8 - Posted by: Russell Biser at October 17, 2005 7:45 PM

Awesome!

Comment #9 - Posted by: mstreet at October 17, 2005 8:02 PM

YES! I have been waiting for oly-lifting type WODs for nearly 2 weeks! More Coach, MORE!

Comment #10 - Posted by: Mike at October 17, 2005 8:15 PM

awww!!!
I am hoing that I have progressed to the bar on this one....
the YMCA regulars will no doubt think I am a crazy lady tomorrow

Comment #11 - Posted by: Diana at October 17, 2005 8:20 PM

70kg x 5 was max effort at BW of 70kg

15xBW for OH squat is still a helluva long way away.

Comment #12 - Posted by: masterpayne at October 17, 2005 8:28 PM

CrossFit Virginia

Aaahh!!! I have taken sunday, monday & tuesday off because I'm taking my PT test on Wednesday morning. But just looking at Monday and Tuesday awesome WOD's hurt. Can't wait to go back.

Dino: Can't wait to do these snatches!

Comment #13 - Posted by: erika at October 17, 2005 8:51 PM

I have yet to pull of an OHS with any weight. (My arms go numb!). Pinched nerves from limited flexibility. I'm subbing 15 power cleans with 5 front squats immediately after each clean. Then I will practice OHS with a broomstick. Unless anyone has a better idea.

Comment #14 - Posted by: Nick K at October 17, 2005 8:51 PM

Wow

Comment #15 - Posted by: Jeff at October 17, 2005 9:08 PM

Okay... after months of letting myself be a little too lazy, I'm in the game again, only this time I'm posting - gotta be responsible. Did yesterdays WOD the regular way (10/20/30) for a disappointing 6 rounds in 21:01. Why oh why did I ever stop doing Crossfit? Looking forward to re-trying the Overhead Squat. I'll let ya'll know.

Comment #16 - Posted by: tristo at October 17, 2005 11:57 PM

This is gonna be interesting, given the discrepancy between my power snatching ability and my OHSing ability.

On way to gym now. Will post results after.

Comment #17 - Posted by: Andy Shirley at October 18, 2005 12:45 AM

I've been wanting to do some power snatches! I realy just learned how to do them properly from the video that was posted a few weeks ago from the seminar, that goes for over head squats too. (by the way I really want to get to a cert. seminar.) Anyway, I've been working on my form with a broom stick and then with a O-bar. It'll be nice to start loading up. i'll post my results tomorrow after I do the workout. This is going to be great.

Thanks Coach.

Comment #18 - Posted by: Kalani Ng at October 18, 2005 1:32 AM

2 mile run
cfwu x3 minus back-X

wod w/approx 45sec rest between sets:
sets 1-3: 95lbs
sets 3-5: 115lbs
sets 6-15: 95lbs
*def need to work on form of power snatch

thanks,
Josh

Comment #19 - Posted by: JoshS at October 18, 2005 1:42 AM

As Rx: All sets power snatched and OHS A2A unless noted otherwise.

45#, 65, 85, 95, 105, 115, 125, 135, 140, 145, 150(parallel, not A2A), 135, 135, 135, 135(one failure, resnatched and finished). 15 sets.

Shoulders, elbows and wrists hurt. Wrists the most, still need more flexibility.

Comment #20 - Posted by: Andy Shirley at October 18, 2005 2:40 AM

This program is amazing, although my strength is not. I made all 15 sets, but not amazed at the weight.
45/55, 50/70, 55/70, 65/75 (x2), 70/85, 75/85 (x2), 85/90 (x2), 90/95 (x2), 95/100 (x3)
Then I hobbled out, no cooldown, no abs... nothing left.

Comment #21 - Posted by: John H. at October 18, 2005 3:07 AM

Hey guys.
Not been doing Crossfit long - I'm still working on my skills and trying to do a decent number of pullups before getting started on WODs.

Today I made up my own small circuit - situps, pushups, pullups and squats, and I'm getting happier with the results. One day I hope to post my time for a complete WOD.

I also hope to be able to tumble like this guy!

http://www.monkeybriefs.com/view.video.php?id=181&no=443&cat=Sports&page=1

Comment #22 - Posted by: Rory at October 18, 2005 3:09 AM

Finally a cave large enough for the Coach Mobile!

-D.

Comment #23 - Posted by: Dan Silver at October 18, 2005 3:43 AM

Almost forgot, I have to brag about this. After over a year of focus-work I finally hit a bodyweight squat-snatch today. Ef-yeah, b.

-D.

Comment #24 - Posted by: Dan Silver at October 18, 2005 3:45 AM

Wasn't feeling up to working out yesterday (Oktoberfest aftermath), so did yesterday's WoD this morning. Will try to get today's in this evening.

So, yesterday's WoD, as RXed.

3 rounds + 25 pull-ups + 37 push-ups
This is about 15 rounds + a bunch o extra reps.

Comparing to last Cindy, 2005-08-10 (i was ill the last time she popped by), got 22 complete rounds. Even taking into account the length of each set this time, performance seems to have dropped somewhat. Not good.

Comment #25 - Posted by: john v. at October 18, 2005 3:57 AM

Dan, nice.

Comment #26 - Posted by: Alex McClung at October 18, 2005 4:00 AM

Have never been trained in OL so form was always going to be a problem.

Warmed up and stretched. Practised power snatches on an empty bar for 5 mins.

sets 1-3 50#
sets 3-6 80#
sets 7-8 90#
sets 9-15 80#

27:44.

PS form was terrible at 90# so dropped back to 80# . Definently need more practise on these.

OHS. Done these slow and delibrite as form not perfect on these so slowed them down to concentrate on form. Shoulder flexibilty isn't the best and was arching my back a bit at the bottom. Need to work on this too.

Baz

Comment #27 - Posted by: Baz at October 18, 2005 4:13 AM

TimR thanks.
Rd 1 = 95lbs
Rd 2/3 = 105lbs
Rd 4/5 = 110lbs
Rd 5/6 = 115lbs
Rd 7-11 = 125lbs
Rd 12-15 = 130lbs
For some reason the power snatchs were really killing my golfer's elbow. I HATE injuries.

Comment #28 - Posted by: bishop at October 18, 2005 4:27 AM

Not up for power snatches and overhead squats today.

Subbed ab workout.

50-40-30-20-10 leg lifts and side bends with 20 lb db (split reps on left and right side)
13:36

Comment #29 - Posted by: emily h. at October 18, 2005 4:29 AM

That video is aamazing. I now have a new personal hero. What is more I have an even deeper wish that uni offered a gymnastics program...

Comment #30 - Posted by: Ian at October 18, 2005 4:37 AM

Man this is an awkward movement for a noob like me. Went light to avoid injury. Really cool once I got the hang of it.

R. 1-5 @ 20#
R. 6-15 @ 40#

Comment #31 - Posted by: Scott W. at October 18, 2005 4:41 AM

That's a beautiful looking warehouse ready for some revamping.

Although all the garbage on the floor is giving me bad memories of tearing apart my entire house, and now I'm sweating and feeling nauesous! ha ha

Comment #32 - Posted by: Zach at October 18, 2005 5:07 AM

Check out this video it's like a combination of gymanastics, breakdancing and martial arts.

http://www.mycrazyvideos.com/video_ninja_kids_39.html

it takes a bit to load but it's pretty cool. They are some performance group I believe.

Look forward to this WOD, would like to practice the snatch.

Comment #33 - Posted by: Allen Yeh at October 18, 2005 5:10 AM

did 1-12 hanging then 13-15 from floor.
1-12 65-115, 13-15 115-135.

working on the hook grip, it works but definitely a little painful for now.

Comment #34 - Posted by: dan-rockford at October 18, 2005 5:16 AM

Not sure if I'm lacking shoulder strength, balance, or flexibility - probably all 3! I found this very challenging. BW 214

Set # Weight
1 45
2 65
3 85
4 95
5 115
6 85
7 95
8 115
9 115
10 failed 125, did 85
11 95
12 105
13 105
14 115
15 115

Comment #35 - Posted by: Murph at October 18, 2005 5:29 AM

Well done Dan S.!!!
I wish I could do the same.
Thats way cool.
Steveo

Comment #36 - Posted by: steven stackpole at October 18, 2005 5:40 AM

135
145
155
165
170x4 then miss SN x2
155x7
My work on OHS paid off today, but my SN is still crappy. I am still not dropping under weight correctly when using a significant load. The 5 OHS are easy compared to getting the weight overhead prior...
My legs are a bit sore from pistols yesterday

Comment #37 - Posted by: craigv bwt 185 at October 18, 2005 5:55 AM

1-3 45#
4-6 55#
7-10 65#
11-13 75#
14 80#

Why did I think there was ony 14 rounds? Anyway, felt pretty good. Could really feel the stretch in my hips and my shoulders. Shoulders were starting to get fatigued in the last two sets.

Comment #38 - Posted by: Brian Mc at October 18, 2005 5:58 AM

-Warm up with wooden staff
-45,45,50,50,55,55,60x9
-2 sets 10 pull-ups

-Limited by ability to control OHS. This was the first time I felt my technique was approaching acceptable for the snatch.

Comment #39 - Posted by: David B. at October 18, 2005 6:00 AM

Worked up to 115. Form on the last couple sets was...lacking.

Comment #40 - Posted by: steve72 at October 18, 2005 6:16 AM

CFWUx3

BW=205
sets 1-2 65#
sets 3-4 75#
sets 5-14 85#
sets 15 95#

A little shakey on OHS, so didn't push it - tried to keep good form.

Comment #41 - Posted by: Jamie W. at October 18, 2005 6:33 AM

Still in comeback mode, not even looking at the WODs yet.

Warmup, then

Tabata Squats: Score 14

Pseudo-Diane:
21 DL 135 lbs
8 HSPU
12 Chins

15 DL 135 lbs
9 HSPU
6 Chins

9 DL 135 lbs
6 HSPU
9 Chins

Easy Pace, about 15 minutes.

Miscellanteous other stuff:

135 lb C&J x 5 reps
JBS situps
2 x 30 side-to-side jumps over bench.

Comment #42 - Posted by: davidjwood at October 18, 2005 6:37 AM

set weight
1-3 45
4-5 65
6-7 85
8-9 95
10-12 105
13-15 115

Comment #43 - Posted by: paulw at October 18, 2005 7:10 AM

I mistakenly thought this was only 8 sets.
45
65
75
85
95
95
95
95

Comment #44 - Posted by: JB at October 18, 2005 7:31 AM

Setted the WOD with sets of 5 each of the following: armpits to hands ring dips (rings turned out and away from body at support)/Janda situps (hands on shoulders or overhead)/ 20# two hand clubbell mills. Bwt 116.

WOD:
45
50
55
60
65
70
72
75
77
80
82
85
85
85
85

Comment #45 - Posted by: kelly moore at October 18, 2005 7:46 AM

65
70
75
80
85
90
95
100
105
110
115
120
125
130
missed at 135......
could have squatted it !

Comment #46 - Posted by: skenyon at October 18, 2005 8:07 AM

set 1-5:bar(45#)
set 6-10:65#
set 11-15:65#

tried to work on technique, turned out ok , definitly need more work on it, but still enjoyed it

Comment #47 - Posted by: Barney at October 18, 2005 8:08 AM

I'm new to this. How much time do you take in between rounds

Comment #48 - Posted by: Dave at October 18, 2005 8:27 AM

95
105
115
125
135
140
145
150
155
tried 170 but did 155
135
135
135
135
135

Comment #49 - Posted by: T.Rain at October 18, 2005 9:09 AM

cfwux2

power snatch 1
ohs 5
45# x3 55#x3 65#x3 75#x3 85#failed 80#x2

this was just an awesome WOD..shoulders and legs are feeling it..Felt good except that 85#

Comment #50 - Posted by: dennyy at October 18, 2005 9:16 AM

Team Ruthless Crossfit Va

started off with the bar-worked up to 115 lbs-and then back down to just the bar.worked alot on form and dynamic flexibility.I just cant drop under the bar as fast as I want.

finished up with KB w/o.

JeffT

Comment #51 - Posted by: JeffT at October 18, 2005 9:18 AM

Nice new box. Shame, those rope climbs are going to be about 25ft now.

Dan,
Wish I was 95lbs. Then I could get a bodyweight squat snatch as well. (I kid. I know he actually weighs 110lbs.)
Nice work!

Comment #52 - Posted by: Ron N. at October 18, 2005 9:25 AM

115/115/125/135/135

Comment #53 - Posted by: S at October 18, 2005 9:44 AM

oops thought it was 5 rounds

Comment #54 - Posted by: S at October 18, 2005 9:45 AM

Over head squats ended up feeling great, butt to ankles! Could have done some more weight there, but tried to get my snatch in order.
2@45, 2@50,2@55,3@60, and 6@65

Comment #55 - Posted by: Sue A. at October 18, 2005 9:50 AM

Sweet new joint, Coach and Lauren. Can't wait to see the finished product.

Nice work on the bodyweight snatch, Dan.

Comment #56 - Posted by: Mike Minium at October 18, 2005 9:53 AM

Set/Weight
1/9#
2/12#
3/15#
4/18#
5/20#
6-8/30# PR
9-10/40# PR
11-15/30#

Ran 400M

Comment #57 - Posted by: Leanne at October 18, 2005 9:53 AM

1-3 95
4-6 100
7-9 105
10-12 110
13-15 115
Last set was the best.

Comment #58 - Posted by: astone2 at October 18, 2005 9:56 AM

stayed with 115lbs. for about 15 sets. OHS were not very challenging. However my snatches were all over the place. I get the gold star for the most mistakes. I made just about every mistake today. I'm lucky that i wasn't asked to leave the gym. I winced and laughed at myself. I even turned a few snatches into power cleans at the last minute. several I pulled while on my toes. that's bad, huh?

heels. HEELS!

Yes, i did listen closely to Coach B. on CF Live. Yes, I'll be downloading that from the CF Live archives again.

these will take me a while to master.

Comment #59 - Posted by: John Messano at October 18, 2005 10:08 AM

What a space! That's going to be quite the house of delights. Awesome.

(Love the WOD today too.)

Comment #60 - Posted by: Carrie at October 18, 2005 10:13 AM

75
85 x2
95 x2
105 x2
110
115
120
125 x2
95 x3 ***I was running out of time, so I did a lighter load, 15sec rest between reps

Comment #61 - Posted by: Patrick Kennedy at October 18, 2005 10:18 AM

as rx'ed

45#/55#/55#/60#/60#/65#/65#/70#/70#/75#/75#/80#/80#/95#/95#

I ended up doing clean and jerks instead of powersnatches on the last two sets.

Comment #62 - Posted by: Chris C at October 18, 2005 10:21 AM

Sets 1-5 #75
Sets 6-10 #95
Set 11 #115
Sets 12-15 #95
BWT 177

Took my time and tried to work on form. 1st time doing OHS and Snatches. Need alot of work. Just went down to paralell with OHS, butt to bench.

Good workout! Gotta turn weakness into strength!

Comment #63 - Posted by: Van at October 18, 2005 10:40 AM

FGB - 334

Subbed 20 lb. db thrusters for box jump and an 80 lb. ez curl bar for a 75 lb. barbell.

Comment #64 - Posted by: russ greene at October 18, 2005 10:42 AM

TimR,
Thanks. I did it all wrong. I actually right clicked the blue buttons and hit "open in a new window". I'll try it your way and let you know how it works out. ;)

I just wasn't sure if we start at the hang or what. Since I'm new to O-lifting still, I guess I should start at the hang.

Comment #65 - Posted by: DJ at October 18, 2005 10:43 AM

45/55/65/76/85/85/95/95/105/105/110/110/115/120

That was murder on the wrists. I hope that's normal for someone who's fairly new to this stuff...regardless, it does not bode well for my love life.

Comment #66 - Posted by: Dan M at October 18, 2005 11:07 AM

cfwu x 3

broomstick x 5 powersnatches
2 5lb dumbbells x 5
10lb x 5
15lb x 5
20lb x 5
bar x 5 + 5 OHS
55 x 1 + 5
65 x 1 + 5
75
85
95
85
75
65
45
20lb dumbbells x 1 + 5
15lb dumbbells
10lb

Great WOD!! Shoulders got a hell of a workout. Just what the doctor ordered. I'm finally starting to shake the rust out of these old joints. Even took some video (no I won't be sending these in, waaaay too embarassing). Great for checking form (or lack thereof).

Comment #67 - Posted by: Bob Cornute at October 18, 2005 11:07 AM

Since I don't have a 24" box (nor could I do it if I did...) and don't have anyplace to throw the ball against, I did what I like to call:

Kelly’s Teenage Sister:

Run 350m
20 Box jumps, 15” pool deck
20 Squat shots, 10kg sandifilled basketball

Completed 4 Rounds, ended due to lightning. Couldn't decide if God was answering my prayers when I said, "Only 1 more...NOOOOOoooooooooooooooo". :-)

Given the airborne electrical charges, the last 10 squat-shots were only squats, done in the garage. Total time was 27:25.96. Really concentrated on “keep moving, even if you have to walk the 350m”. Which I did for part of the 2nd, 3rd and 4th runs.

Is it sad when the easiest part of this workout is the run? :)

However, I could nearly run the entire way, each time, except for the first 20 or so meters where I walked in order to catch my breath some.

I did this after coming off a 4 day rest...not that I needed the rest, just that life got in the way.

Comment #68 - Posted by: TimW at October 18, 2005 11:14 AM


7 x (powersnatch/ 5 OHS ) - oly bar
8 x " " - oly bar + 10kg

Core!

Comment #69 - Posted by: James D at October 18, 2005 11:17 AM

My first time going heavier than the bar was today.
Worked up to 115lbs.
115llbs did not feel all that heavy or difficult for the snatch, but it just didn't exactly feel right either. I capped it there instead of losing it on the gym floor.
On a good note though I did better than I thought I would.

Comment #70 - Posted by: bradw at October 18, 2005 11:19 AM

Fasting day.

Checked ego at the door today. Worked up to sets of 95#.

Comment #71 - Posted by: Alex McClung at October 18, 2005 11:24 AM

pounds

45/45/50/60/70/70/75/75/75/80/80/85/85/95/95

First time doing the power snatch. Last couple of sets form was pretty shaky and I had to fight for it.

Comment #72 - Posted by: EMelton at October 18, 2005 11:31 AM

45,55,65,75,85,90,95x9

Comment #73 - Posted by: Chris Q. at October 18, 2005 11:34 AM

45 x 5
50 x 6
55 x 3
45 x 1

Comment #74 - Posted by: Dan MacD at October 18, 2005 11:37 AM

as rx'd

5 x 95 lbs
5 x 105 lbs
5 x 115 lbs

Good WOD!

Comment #75 - Posted by: rhr at October 18, 2005 11:51 AM

Previously stated: "Why did I think there was ony 14 rounds?"..."mistakenly thought this was only 8 sets."...."oops thought it was 5 rounds"

I'll have to remember those excuses next time, LOL

Comment #76 - Posted by: J at October 18, 2005 11:53 AM

45, 50, 55...100,100,100,100 for 15 sets

Comment #77 - Posted by: OPT at October 18, 2005 11:54 AM

Worked up to 90lbs, then form on Snatch really began to suffer - more of a press, lost the explosion. A pyschological (fear) issue here...

Dropped to 70lbs for last 5 sets and tried to nail the form.

Comment #78 - Posted by: C_Mel at October 18, 2005 12:21 PM

just getting into the WOD.
Lower back was sore from last workouts O-lifts.
Kept the weight a bit low and upped the reps.
3x15reps. 40 lbs.

Comment #79 - Posted by: IG at October 18, 2005 12:24 PM

Focused on learning technique, pretty amazing muscle work even with the low weights. I think it was all about the co-ordination, senior members, let me know about what the difference is when you focus on low weights and techniqe vs sloppy tech for the sake of eeking out just a little bit more weight...

Any-ho
1-5 with a short 25# bar

6-8@ 45#
9-10@ 55#
10-15#65

I had to really concentrate at the end....

Comment #80 - Posted by: Tyrone at October 18, 2005 12:33 PM

Worked up to 115. Great workout.

Comment #81 - Posted by: brian_g at October 18, 2005 12:43 PM

45,55,55,60,60,65,70,75,80,85,90,95,95,100,95
Concentrated on form, which felt good up to 95.

Comment #82 - Posted by: Sam L at October 18, 2005 1:06 PM

45/45/65/65/65/65/85/85/85/85/95/95/105/95/95

Comment #83 - Posted by: David at October 18, 2005 1:14 PM

1. 75
2. 85
3. 95
4. 105
5. 115
6. 125
7-10. 95
10-15. 105

Comment #84 - Posted by: PFEIFER at October 18, 2005 1:17 PM

Tried the overhead squats for the first time today. Couldn't believe how hard it was. I kept losing my balance. I couldn't stay on my heels. I used to consider myself to be in pretty good shape until I started crossfit.

Any suggestions I getting better at the overhead squat?

Comment #85 - Posted by: Bill at October 18, 2005 1:30 PM

first day here

started with lighter weights to save ego and body

50lbs increasing by 5 every other set until hit 16th set at 85lbs

one tabata interval session on heayy bag, focusing on using hips to throw punches

30 sets of leaping up from lying down on back (my kids are making fun of me saying I need a boost to stand up so I gotta shut them down)

love this site

Comment #86 - Posted by: bass at October 18, 2005 1:46 PM

CFWUx3

45
50
55
60
65
70
75
80
85
90 only got 3 OHS, Tried 75 lbs x2 and failed
65
65
75 only 4 OHS
65
65

When I failed at 90 lbs, I really hit the wall. The whole rest of the workout was really difficult.

Comment #87 - Posted by: Ahmik at October 18, 2005 1:54 PM

Hi all,
Workout as follows ALL WEIGHT IN KILOS
Lisa Snatch (shrug) 25x10, 30x5x2, 35x5x4, 40x5x2, 42.5x5, 45x5 (60 total reps). Bdw. 61.5 kilos.
Jon Snatch (shrug) 40x10, 50x5x2, 60x5x4, 70x5x2, 75x5x2. Bdw (60 total reps). 80.5 kilos. Until tomorrow...

Comment #88 - Posted by: Jonathan Jensen at October 18, 2005 2:03 PM

Subbed Power Cleans for snatches and front squats for OHS.
15 sets Started with 45 ended with 177.
PR on power clean.
Practiced broomstick OHS and Power Snatch. Maybe next time.

Comment #89 - Posted by: Nick K at October 18, 2005 2:07 PM

After warmup kept OHS at 95#. Working on form and depth.

Comment #90 - Posted by: PeterN at October 18, 2005 2:07 PM

10/18/2005--The Revenge of the Parenthetical
45
65
65
95
95
115
115
115
115
115
115 (lost it at top on 5th rep and came close to cranking back trying to catch it--reason prevailed and i guided it into a crash landing)
Decided not to temp fate and left it there. If I was in a gym with knowlegable people and proper equipment I think I could have done 135 (or at least tried it). 115 was a PR OHS by 20 lbs and it was pretty darn easy until I got tired and lost focus (hot chick watching might have had some impact as well)
Practiced some handstands and those rollups there was a video of on the homepage a couple days ago.

Comment #91 - Posted by: Christian H. at October 18, 2005 2:11 PM

Note to self. Work on snatch. I had no idea what I was doing and with the bar so low to the ground had a hard time keeping good tight shape for the initial pull.

Comment #92 - Posted by: Christian H. at October 18, 2005 2:14 PM

Executed the WoD as follows: (in lbs, PS/OHS values)
R1-R15: 45, 55, 65, 75, 85, 85, 85/105, 85/95, 85, 85-fail>75/95, 80/100, 85/105, 80/100, 75/95, 75/95, 70/90 (x5 reps each on the last set.)
-Additional sets of bar dips and assisted HSPU.
-Additional med-ball sit-ups.
-Rest intervals varied between sets.

Comment #93 - Posted by: Brand at October 18, 2005 2:14 PM

1-5 95lbs
6-8 105lbs
9&10 115lbs
11-13 125lbs
14&15 135lbs

Good workout, I was really tired afterward...

Comment #94 - Posted by: Manny P at October 18, 2005 2:25 PM

Did 3x3 of 235# cleans during school. After school, did workout as rx'ed:

BW: 205#
Set 1 @ 95#
Set 2 @ 115#
Sets 3-15 @ 135#

Don't know if I was supposed to GRADUALLY add weight, but the workout will usually specify something like that, so I just started with a light weight to warm up then piled on the plates :)

Next time I won't try to do near-max attempts at 2 O lifts in 1 day!

Comment #95 - Posted by: TimR at October 18, 2005 2:30 PM

lower back is really tender. Was struggling just to do reps with my warm up weight. Will ice tonight and see how it is tomorrow.

Did some weighted pullups instead, which didn't put stress on the LB. Worked up to a PR, 1 rep max of +90 lbs. Good form and dead hang.

Comment #96 - Posted by: Mulcahy at October 18, 2005 2:38 PM

15/20/25/30/35/40/45/50/50/55/55/55/50/50/60(fail)/50

Kept the weight light to keep form. Tried 60lbs, but failed to even snatch it. I over-thought it.

Comment #97 - Posted by: Krista J. at October 18, 2005 2:48 PM

20-40-40-42.5-42.5
40-40-40-40-40
40-40-45-40-40 kg

Hard on the wrists.

Comment #98 - Posted by: StephenT at October 18, 2005 2:52 PM

First time doing these. I seemed to lose form on the heavier weights so I dropped back down.

45
65
65
75
75
85
85
75
75
75
75
75
75
75
75

Comment #99 - Posted by: Matthew Jones at October 18, 2005 2:57 PM

First real go around with OHS and Power Snatch.
Used very little weight and worked on driving from my heels. Squat was to chair only.

Used non-olympic bar. Approx 10 lb bar.

Weight on bar:

warm up movmements bar only x 5

10/10/10/20/20/20/20/30/30/30/30/30/30/20/20

Light weight, parallel squats, concentrated on form and driving from heels.

Im feeling it now three hours later.
Great WOD.

Comment #100 - Posted by: Julie at October 18, 2005 2:59 PM

OK guys just trying to get an idea of the intensity of this onee..... How long were you all resting between sets? Sorry if this question is not up to par with message board but htis was my first WOD and it was a doosy!

Comment #101 - Posted by: jesse walker at October 18, 2005 3:09 PM

Alex, Steve, Ron & Mike-

Thanks for the kind words. The support is really motivating. Oh, and Steve, don't sweat the Snatch (that came out wrong), the ability to pull a firetruck with your teeth is much more impressive.

-D.

Comment #102 - Posted by: Dan Silver at October 18, 2005 3:16 PM

Jon: 95# for 15 sets (lost it on set 8, resnatched for final two reps)

Ray: 45# x11, 4 sets w/o weight

Chris: 45# x15 rounds, felt strong after Jon showed me my form mistakes. Vow to do more next time.

Comment #103 - Posted by: Thunder Mountain Crossfit at October 18, 2005 3:19 PM

First time with cleans.
Rd1 45, rd2 55, rd3 65, rd4 75, rd5 85, rd6 95, rd 7 105, rd8 115 form bad, rd 9 95, rd10 105, rd 11 95, 5d 12 95, rd 13 105, rd14 115, rd15 failed at 125 2x then did 105.
OHS feel much better

Comment #104 - Posted by: Jim at October 18, 2005 3:25 PM

I meant first time with snatches

Comment #105 - Posted by: Jim at October 18, 2005 3:27 PM

Still establishing PS form. Felt sloppy I worked on form.
1-5 x50#s
6-10 x60
11-15 x70
Thanks for great wod.

Comment #106 - Posted by: doug at October 18, 2005 3:39 PM

fat cindy:

4 plus 10 pull ups

Comment #107 - Posted by: TKlink at October 18, 2005 3:51 PM

Silver Surfer,
nice.

Tyrone,
stay light until your form is rock solid then add the weight.

Jesse Walker,
its not 'for time', so you dont need to blast through it. however, it shouldnt take all day. id say do rounds on about the minute.

cfwu x3
WOD: 65/65/75/75/85/85/95/95/95/95/95/95/95/95/95

Comment #108 - Posted by: ediddy at October 18, 2005 4:05 PM

my OHS sucks!!!
power snatch - 90/90/99/99/104/104/111/111/116(f)/116/116(f)/111/116/111/111
OHS 35# only any more and the technique went down the crapper.

Comment #109 - Posted by: Trevor S at October 18, 2005 4:21 PM

lance=95/115/125/135/145/155/161/166/171/176(had to bail on 3rd squat)/176/95/95/95/95
alan=75/85/95/105/105/110/110/115/115/120/120/125/125/130/135

Comment #110 - Posted by: lance at October 18, 2005 4:32 PM

Yes Dan, but when I can snatch by bodyweight, I plan on pulling trains :)

A good day despite coming off nights, and looking after my boys all day.

Workout #1
Max effort Pull-ups
3 with 45lbs
3 sets of 2 with 50lbs
singles with 55,60,65,70,75lbs
Have done heavier and more volume, but had fun with these

Workout #2
Power snatch with 5 reps of OHS
started at 95lbs, increased in increments of 5lbs for all 15 rds, ending at 165lbs.

Workout #3
OLAD Row
6 sets of 3
185lbs

Steveo

Comment #111 - Posted by: steven stackpole at October 18, 2005 4:33 PM

12mins
2x45lbs, 3x65, 4x85, 2x95, 2x105, 2x115

After lifting legs yesterday plus the WOD's 150 squats, then today's squats my legs are D-U-N DONE!

Comment #112 - Posted by: KRooney at October 18, 2005 4:44 PM

Started with the Burgener warm-up then WOD
45#
65
75
85
95
100 (dumped OHS, had to re-snatch and finish)
105
110 (bad form, so dropped down to 75 and laddered back up)
75, 85, 95, 100 (OHS dropped again, resnatch)
105, and 110 (form better than last time)

Comment #113 - Posted by: Chrispy at October 18, 2005 4:44 PM

1000yd swim for lunch

CFWU x3(sets of 20 on the push-ups & sit-ups)
WOD-
1-3 45lbs
4-5 55
6-8 65
9-11 75
12 85
13 95
14 105(ugly)
15 95(ugly still, but not as bad as 105)

My shoulder felt good at first, got some ultra sound on it earlier. 105 caused some pain, and my form on it was really ugly. Droped back down to 95. Definatley think my best rds were w/65lbs. This was probably my best O-lift workout yet. I really liked it. Didn't cause as much pain as others and still got a great workout.

Ediddy, that game on Saturday was BULL-S#*T!

Comment #114 - Posted by: DJ at October 18, 2005 4:47 PM

I played several sets of tennis before my CF workout, so my numbers were pretty disappointing. I started with 75 and couldn't OHS after snatching with ease. Dropped down to 45, and I finally worked up to 85 for a few sets. My OHS was suffering for certain toward the end. My quads were burning.

Comment #115 - Posted by: Jerry S. at October 18, 2005 4:58 PM

45
55
60
65
70
75
80
85
90x3
95
100x2
105

Comment #116 - Posted by: brendan melville at October 18, 2005 5:05 PM

45/50/55/60/65/70/75/80/85/90/95/100/95/95/95

Comment #117 - Posted by: broot at October 18, 2005 5:06 PM

Power snatch to OHS. 5 reps 15 sets:
40
45
50
55
60 7 times
50 4 times

What can I do to increase my flexibility on this? I really struggled to keep my heels on the ground. I dropped back to 50 when I fell backwards. Glad it was light!

Comment #118 - Posted by: Matt B at October 18, 2005 5:08 PM

In kilos:
7/15/20/25/30/35/40/40/40/40/40/40/40/40/45

Not too bad considering I was wearing jeans and my $10 hiking boots. Tried a narrower grip on the last set - interesting.

Comment #119 - Posted by: Lincoln at October 18, 2005 5:24 PM

1-3: 65
4-6: 85
7-9: 95
10-12: 105
13-15: 95

The laugh's on me!

Comment #120 - Posted by: bebeck at October 18, 2005 5:26 PM

1-2: 45
3-6: 30
7-15: 24

My legs are shot, I'm really struggling with my squats yesterday and today. I'm in week 6 of c.f. and wondering if I'm hitting a wall or if my form has gone bad. The muscle above my knees ache, most of the time but warm up during the workout. Is this normal or do I need to cut the weight and work on the form?? Advice???? Thanks.

Comment #121 - Posted by: U'i at October 18, 2005 5:36 PM

set 1-3 @ 45 (Just the bar)
set 4-6 @ 55
set 7-15 @ 50
first time doing this workout with a little weight..hard but tried to get the form down first.

Comment #122 - Posted by: Marissa Cullen at October 18, 2005 5:44 PM

set 1-3 @ 45 (Just the bar)
set 4-6 @ 55
set 7-15 @ 50
first time doing this workout with weight.

Comment #123 - Posted by: Marissa Cullen at October 18, 2005 5:45 PM

Group Moffett completed 15 rounds of:

65lb Front squats x 5 reps
65lb overhead squats x 5 reps

Everyone started to wear down after the first 4 rounds, due to continuous squatting.

Comment #124 - Posted by: Adrian D at October 18, 2005 5:59 PM

Failed to jump with the snatch, so learned for next time.
45/55/65/65/75/85/95/100/100/100/105/105/105/110/110

Comment #125 - Posted by: Steve S at October 18, 2005 6:05 PM

Second WoD today. Did yesterday's this morning.

As RXed.

50#, 60#, 70#, 80#, 80#, 90#, 90#, 95#, 95#, 95#, 95#, 95#, 100#, 100#, 100#

Rested about 1 minute between the first 5 sets, then about 1.5 minutes for the rest.

Wasn't sure i was going to get to 100# or not. Started to get more confident after a couple of rounds with the same weight and form seemed to improve (albeit marginally), so decided to try a bit more. Seems to have worked out.

Not a terribly impressive weight (my OHS PR is only 20# more anyway), but overall happy with the workout.

Comment #126 - Posted by: john v. at October 18, 2005 6:05 PM

Joe: 65/95/95/95/115/115/115/95/95/95/95/95/95/95/95
Vanessa: 45/50/55/55/60/60/60/60/60/65/65/65/70/70/70
Dave: 65/95/95/95/105/105/105/105/95/95/95/95/95/95/95
Sarah: 15/20/20/20/25/25/25/30/30/30/30/30/30/30/30
Evan: 100 pull-ups and 50 push-ups (recovering from a hamstring injury)

Comment #127 - Posted by: Joe M. at October 18, 2005 6:26 PM

Wow. Nice shoulder buzz, thanks coach.
65/ 65/ 85/ 105/ 115/ 115/ 115/ 115/ 115/ 115/ 95/ 95/ 95/ 95/ 95.
Below parallel every time (wobbly on last few). Started from the ground on the last five; had to get the momentum.

Comment #128 - Posted by: Steve HB at October 18, 2005 6:31 PM

Team Ruthless 01
CrossFit Virginia
Dino: Started 75lbs-Ended 175lbs
Ashley: Started 65lbs-Ended 105lbs

Comment #129 - Posted by: Dino at October 18, 2005 6:45 PM

Fifteen rounds of:
Power snatch followed immediately by five overhead squats.

20Kg x 1/5, 1/5, 1/5, 1/5, 1/5
30Kg x 1/5, 1/5, 1/5
32.5Kg x 1/5, 1/5
35Kg x 1/5, 1/5
37.5Kg x 1/5, 1/5
40Kg x 1/5

Power snatch is still a very new movement for me so I went very light.

Comment #130 - Posted by: Scott McAndrews at October 18, 2005 6:45 PM

1-8 bar, then plus 10 x 3, 15x3, 20x1

Comment #131 - Posted by: Jeff K at October 18, 2005 6:46 PM

15
20
25
30
35
40
45
50
50
55
55
60
65
65
60

Comment #132 - Posted by: Megan at October 18, 2005 7:13 PM

DJ,
i dont remember any game?? only kidding...it was ridiculous. so many twists that just didnt go our way. as much as id like to say we got cheated, giving up a 61 yard pass on 4th and 9 is not how you win a football game. truly disappointing but im excited that ND is finally back.

Comment #133 - Posted by: ediddy at October 18, 2005 7:30 PM

3 x 45
3 x 65
3 x 85
3 x 111
1 x 111
1 x 121
1 x 111

My left shoulder and arm started going numb pretty early on (WTF?) and gave me trouble later. OH Squats are looking much better bow compared to when I started doing them this summer, but have a long way to go...

Comment #134 - Posted by: Gary Yetter at October 18, 2005 7:44 PM

cfwux 3
45lb warm up
3x65
4x78
8x85

Comment #135 - Posted by: R.S.M, at October 18, 2005 7:51 PM

Way to F-ing go Dan Silver! A bodyweight squat-snatch is a MAJOR accomplishment.

45/55/55/60/65/70/70/75/80/80/85/90/95/95/100
BW = 180

I worked in some pull-ups, handstand work and chop busting of my 20 year old (about his mid-term grades) between sets.

Comment #136 - Posted by: b_white at October 18, 2005 7:54 PM

Shoulder was bothering me, and I've promised myself to have a little self restraint, and not continue to get reinjured. Snatches were relatively light, anything over 115 hurt.

95, 95, 95, 95, 95, 115, 115, 115, 115, 115, 95, 95, 95, 95, 95.

Comment #137 - Posted by: Paul Si at October 18, 2005 8:14 PM

1- 45#
2- 65#
3- 75#
4&5- 95#
6&7- 105#
8&9- 115#
10&11- 125#
12&13- 135#
14&15- 115#

Set 12 I was able to go well below parallel, but on 13 I started to get just to parallel, so for the last two sets decided to drop the weight so I could focus on getting back as deep as I could.

Comment #138 - Posted by: Tom Corrigan at October 18, 2005 8:25 PM

Only my second time trying snatches, so I kept the weight light to try and get the form right.

45 for 3, 95 for 9, 45 for 3.

When I was getting the form right, the weight was just /flying/ up into position. When I was screwing it up... well, not so much. :)

Comment #139 - Posted by: Northcott at October 18, 2005 8:38 PM

wow. legs are smoking after this morning and yesterday's workouts. we worked on form today, starting with PVC and working up to naked oly bar. we need a lot of work on flexibility and form, but a good workout anyway. we did the reps as prescribed, then finished with 20 hang snatches working on the jump/stomp/solid landing.

CrossFit Torii Beach

Comment #140 - Posted by: Jim_in_Oki at October 18, 2005 8:42 PM

I didn't do this but I did do 9 sets of 3 of a power/muscle snatch with a 100 lb stone.

I broke a bit off when I dropped it on the 9th set so I did a final set just short of failure with about 80 to 90 lbs of stone for a curl to an overhead press combination.

Ended up doing 10 reps on the final set.

I then did some lifts with my 230+lb stone.

Rounded back deadlift, hold to a squat down to lap the stone, stand up and then a partial clean motion to get the stone high up on my chest like I was going to place it on a high platform.

Only did about 5 or 6 of these due to boredom and the strength just didn't seem to be there.

I then did 2 partial lifts of my nearly 300lb stone.

Comment #141 - Posted by: Jim Glover at October 18, 2005 8:56 PM

45-65-75-75-85-95-95-95-105(4)-45 then ran out of time

Comment #142 - Posted by: kyle a at October 18, 2005 9:16 PM

0.5 mi run as w/up followed by stretching

45 / 50 / 55 / 60 / 65 / 70 / 75 / 80/ 85/90 / 95/ 100 pr / 100pr / 110pr / 115pr

21x (bar kicks/hspu/sit ups)
0.5 mile run


Comment #143 - Posted by: marshall at October 18, 2005 9:59 PM

Did 45/45/55/55/55/45/45

Had to quit there at 7 because an old sport injury in my shoulder really began to flare up.

I never got it looked at and it's been a good 5 years, gonna call the doc tomorrow.

Was a good workout though :)

Comment #144 - Posted by: Byron D. at October 18, 2005 10:37 PM

1. 20 kg
2. 30 kg
3. 30 kg + 10 lbs
4. 30 kg + 20 lbs
5. 40 kg
6. 40 kg + 5 lbs
7. 40 kg + 10 lbs
8. 40 kg + 10 lbs
9. 40 kg + 15 lbs
10. 40 kg + 20 lbs
11. 50 kg
12. 50 kg + 5 lbs
13. 50 kg + 10 lbs
14. 50 kg + 15 lbs
15. 50 kg + 15 lbs

finished off with an 800m row and stretching

Comment #145 - Posted by: Mike at October 18, 2005 11:07 PM

Got up to 85lb before the wrists shut things down.
Form was pretty solid throughout.
WU consited of db snatches at 55lb (waiting for the bar to free up) and cool down was a triplet of 95lb power snatches.

Comment #146 - Posted by: Ron N. at October 18, 2005 11:17 PM

crossfit tikrit:
mfbunch, joeyd:
1-broomstick
2-45 lb bar
3-55 lb
4-65 lb
5-75 lb
6-75 lb
7-75 lb
8-75 lb
9-85 lb
10-85 lb
11-85 lb
12-15-95 lb
pressed for time so shortened rest interval, fun workout!

Comment #147 - Posted by: mfbunch at October 18, 2005 11:26 PM

Started at 75# & increased in 5# increments up to 145# (15 sets). Last decent snatch was 135, and I only got 4 OHS at 145.

Comment #148 - Posted by: Eric2 at October 18, 2005 11:28 PM

No access to oly weights. Used 5' PVC filled with sand, instead, to work on from. Hell, I'm very new to snatch and overhead squat, anyway.

WU:
-- 3.5 mile run @ 7:30/mile
-- CFWU x 3 (can't really do ring dips, so I do stiff-arm hang)

WOD: 15 rounds of 1 x hang snatch then 5 x full overhead squat (butt to just shy of heels). Worked very hard on form, keeping legs at shoulder width and avoiding turning out my toes. I found that by breaking my hips early and flexing my upper back, I could get my butt low and keep the bar over the back of my head.

Good workout. I'd like to try it with some weight soon.

Comment #149 - Posted by: Jack Cantwell at October 19, 2005 12:28 AM

30
30
45
45
45
45
50
50
55
55
55
55
60
60
65

Comment #150 - Posted by: Ellen S at October 19, 2005 12:54 AM

went up and down between 45 and 85 lbs for rounds 1-14, then on 15 threw up 95 lbs...first time snatching, and OHS was kinda shaky, but an alright workout nonetheless...the 'off' feelings have returned...

Comment #151 - Posted by: ChrisNelson at October 19, 2005 3:03 AM

So today was cool. 130lbs is alot heavier than I thought. On my 14th set I ate it and had to drop the weights and I don't have the rubber weights and I was doing them an the sidewalk with the cheap kind of floor mats from the hardware store. so it made a big boom. but that snatch felt the best I got ALL the way under that bad boy, but as I was comming up I fell backward and drop the weights forwards. anyway here's the loads. In lbs.
Kalani
45,65,75,75,80,80,95,95,105,115,115,125,125,130,130
Kapena
45,45,45,55,55,55,65,65,65,75,75,75,80,80,80

Oh, and by hte way this was my 17yr old little brother and my irst time snatching.
much love.

Comment #152 - Posted by: Kalani Ng at October 19, 2005 3:32 AM

bw 87 kgs
30 40 40 40 45 45 45 45 50 50 55 55 55 55 55 55
dropped it a few times
great wod

Comment #153 - Posted by: Tim 'crack' Hulbert at October 19, 2005 3:58 AM

worked up from empty bar by 2.5 kg
20
22.5
25
27.5
30
32.5
35
37.5
40
42.5
45
47.5
50
52.5
55

Comment #154 - Posted by: adrian at October 19, 2005 4:07 AM

Before this WOD snatch was always done with wooden dowel.

15,25,35,45,55,65,65,65,65,75,85,95,105,105

Comment #155 - Posted by: Allen Yeh at October 19, 2005 4:18 AM

Using sandbag ... had much difficulties to hold the bag at higher weights due to effects of turning/shifting mass. Must get oly lifting stuff some day.

0(dowel),5(dowel with plate),10,15,20,25,30,35,40(fail),35,35,35,35,30,30,30 kg.

Comment #156 - Posted by: Christian Lemburg at October 19, 2005 4:24 AM

5 min continuous jump rope.
CFWU x 3 as rx'd

4 x 45 lbs
2 x 55 lbs
2 x 60 lbs
3 x 70 lbs
1 x 80 lbs
2 x 60 lbs

First time doing OHS w/weight. Got a little squirrly @ 80 lbs. good workout.

20 Min cardio cool-down.

Comment #157 - Posted by: Rob F at October 19, 2005 6:03 AM

Me and Joe did these last night. All felt good except for last set that was a bit heavy.

1st, 30lb (just bar)
2nd - 11th, 60lb
12th - 70lb
13th - 80lb
14th - 90lb
15th - 100lb

Comment #158 - Posted by: John P at October 19, 2005 6:50 AM

55
65
85
85
85
105
105
105
105
105
125
125
125
125
125

slowly getting back in the game.
back injuries suck.

Comment #159 - Posted by: kevin gp at October 19, 2005 8:50 AM

As rx'd;

15-25-35-45-55-65-76-85-95-105-115-115-95-105-105

Comment #160 - Posted by: pwoodruff at October 19, 2005 9:28 AM

Being all newbie snatcher I learned how to do it with a wooden dowel. Got advice from couple of my fellow gymmers. Sort of got the idea but being so technical still need a lot of practice. Same goes with the overhead squat tho it´s kinda easier for me. But I´m getting there with the oly lifts, som day.... *sigh* :-)

warm-up (treadmill&C2)
20kg bb lunges 3x20
dips 3x15
cool down (stationary bike)

Comment #161 - Posted by: Meri at October 19, 2005 9:56 AM

BW 180lbs

First time trying either of those exercises…..boy that was interesting!
Sets

1-3 45lbs
4-6 65lbs
7-9 85lbs
10-11 95lbs
12-14 75lbs
15 65lbs

Comment #162 - Posted by: Caleb B at October 19, 2005 10:27 AM

in kg 20-20-25-25-25-25-25-25-25-25-25-25-30-30-30 (BW 57kg)
Very poor form and balance issue (difficult to stay on heels). 3 failures.
17:30

Comment #163 - Posted by: JefM at October 19, 2005 10:28 AM

The Double BW 225
5 sets 65#
10 sets 85#

The Roach BW 158
15 sets 65#

Comment #164 - Posted by: double at October 19, 2005 10:35 AM

45/55/65/75/85/95/105/115/125/135/135/135--failed at 3, 115/115/115.

OH squats were deep, and until third set at 135, not a problem. Snatches, so far as I can feel, are too far away from my body. More Coach B skill transfer exercises for me!

Comment #165 - Posted by: Mike Joyce at October 19, 2005 10:51 AM

My snatch and overhead squats are still horrible.

Did sets 1-8 with just the bar. That was actually pretty hard. Even though my form was still poor I decided to try a little weight. The following sets happened:

9 - 50lb.
10 - 55lb.
11 - 60lb.
12 - 60lb.
13 - 60lb.
14 - 60lb.
15 - 55lb.

I never did get a good squat. Always on my toes or falling over no matter how hard I tried to push my arms back or widened my grip.

I decided to do some front squats because the snatches and overheads were so bad.

Did 5 sets of 5. Here are the weights:

1 - 65lb.
2 - 95lb.
3 - 115lb.
4 - 135lb.
5 - 145lb.


Woke up this morning with lower back pain. Yippee.

Comment #166 - Posted by: ChadC. at October 19, 2005 10:52 AM

95
115
115
115
115
115
115
115
115 dropped OHS # 4
115
125
125
125
125
125
23:15

Comment #167 - Posted by: Lino at October 19, 2005 11:20 AM

Did my very first kickboxing class instead of WOD.

OWIE!!

Comment #168 - Posted by: nicole at October 19, 2005 2:22 PM

5 sets @ 45, 9 sets @ 65, 1 @ 95(drove the bar overhead instead of pulling under bar, caught high)

Comment #169 - Posted by: Delaney Henretty at October 19, 2005 3:43 PM

Misread this one yesterday...
Did only 1 OHS per snatch instead of 5, doh!
3x 75#
5x 85#
3x 95#
2x 105#
2x 115#

Comment #170 - Posted by: jdg at October 19, 2005 5:21 PM

Catching up, recovering from a cold and just to keep things interesting - foot cramps. Started with 45# and moved up to only 50#. Worked on my form. Just did not have it in me today. Sigh!

Comment #171 - Posted by: Norma at October 19, 2005 5:34 PM

had to keep this light, between the old back injury and the new shoulder injury.
30/30/35/35/40/40/45/45/50/50/55/55/60/60/65

Comment #172 - Posted by: Lynne Pitts at October 19, 2005 7:44 PM

started at 45 and added 5 lbs each set.
45,50,55,60,65,70,75,80,85,90,95,100,105,110,115

Comment #173 - Posted by: tclark at October 19, 2005 8:02 PM

went from 45 to 95 pounds doing 2 sets per weight. the OHS were what were getting me badly.

Comment #174 - Posted by: Addiroids at October 19, 2005 8:33 PM

Mistakenly started at 15 OHSQ, then had to back off, then quit before 15 sets, all at 95lb. Duh...

Comment #175 - Posted by: matt halperin at October 19, 2005 8:44 PM

Run: YMCA-LinconPark (4 sets of stairs) 46min

Rest 15min

30 Dips
60 Slant Board Sit Ups
30 BussiBall Push-Ups
60 Elbows to Knees

Comment #176 - Posted by: Durham M. IAFF at October 19, 2005 9:17 PM

1-3 @ 45#
4-6 @ 55#
7-9 @ 65#
10-15 @ 75#

Comment #177 - Posted by: Steve G at October 19, 2005 9:53 PM

95-145

Comment #178 - Posted by: Jerry Hill at October 20, 2005 5:57 AM

Did this one a day late

BW: 190

85 x 3rnds
95 x 3
105 x 3
115 x 3
125 x 3

Had to step out or back on some of the OHS at the 115 - 125lb range. Just loosing focus, not keeping everything tight. Total workout was about 45 minutes.

Comment #179 - Posted by: J Jones at October 20, 2005 11:07 AM

did this late so i could use the bumpers at CF Southwest.
abbreviated wod after tonight's kb workout.

9 rounds of 1 power snatch + 5 OHS:
95#
135#
135#
155#
155#
165#
165# (dropped OHS rep 2)
155#
135#

BW = 165#

Comment #180 - Posted by: JC at October 20, 2005 8:23 PM

Tried to work on form, frustrated. Started ok and got worse on the snatch with a couple exceptions. OHS ok, could always be deeper...only parallel.

65-80-95-110-115
4 x 120 (trying to get snatch beofre going up)
125 (ok)
4 x 130 (snatch and OHS starting to lose form)
135 (not pretty)

Finished with some 65# snatches...almost put the bar thru the ceiling...better form.

Comment #181 - Posted by: kramer at October 21, 2005 8:43 AM

95/65/75/85/95/95/95/105/105/105 fail on 4th sq/95/105/105fail on 4th/45/45

Comment #182 - Posted by: Matt Kelley at October 21, 2005 12:59 PM

45,45,45,50,55,65,65,70,75,75,80,85,85,95,65
as Rxd

Comment #183 - Posted by: Isaac at October 22, 2005 4:12 PM

Finally did these a week late. Don't know if doing Linda a couple of days before hindered with shoulders still sore. Anyway, continue pathetic at anything like a snatch or OHS (although the OHS's are slowly getting a bit deeper and more upright). Did 3 sets with just the bar (20kg), 4 sets with total 30kg. They were ok. Then tried 40kg - difficult to snatch and missed a few. Eventually did 3 sets. Wasn't going to be able to do more and went down to 35kg for last 5. At least I finished I suppose.

To try to feel better, and seeing BW is down to 90kg, had a go at how many BW bench presses I could manage - got to 28 when discretion and no spotter said stop.

Comment #184 - Posted by: John B at October 25, 2005 2:20 AM

very late but really enjoyed it.
bodyweight 130lb
45lb
90lb
90lb
90lb
90lb
90lb
95lb
100lb
105lb
110lb
115lb PR
120 failed snatch
120 failed snatch
120 failed snatch
120 Yesssssssss. Another PR. Sweet.

Comment #185 - Posted by: MarkB at October 27, 2005 3:59 PM

Minnesota Crew:

Jeff/Matt/Joe
55/55/55
65/65/55
70/70/60
75/75/60
80/80/65
85/85/65
90/90/70
90/90/70
95/95/75
95/95/75
109fail/109/80
100/114/80
95/100/80
95/95/80
90/90/90

Comment #186 - Posted by: Jeff Kolehmainen at October 27, 2005 6:11 PM
Post a comment






Remember personal info?