Dang - fought so hard his hair fell out. Congratulations Lance!

Nice job Lance!

I Love This Site!

Strong work Lance!

Video = Deadly

my gym has no kettlebell any ideas for substitutions?

Nick, swing a dumbell; carefully...

WOD skipped a couple days, "Thursday"?

Good stuff Lance!
Damn Greg!!

NickA,
A dumbbell will generate some serious hurt in place of a kettlebell.

Amazing...bonus points for skateboarding dog!

Is this swing or snatch? Video looks like swing (very tough, mind you - just different) instead of Dave on the slideshow (DB Snatch).

Or does it matter, just get the dang thing up there?

Thanks.

-Seth

Honest effort, terrible time:

22:45

Broken sets of pull-ups did me in.

I have the same shorts that Greg has. Now, if only, I could get his gas...

-D.

What is the 21-15 and 9 rounds, kinda new to this and my gym does not have kettelbell???????

Wow. CrossFit is finally using kettlebell snatches. I'm surprised more that it took so long to see this kind of workout, than that their finally up here.

This looks like a good benchmark.

What would be an equivalent dumbell substitution?

Inspiring video. I'm hoping for the <20 minutes never mind <5.

A 1.5 pood kettlebell weighs 52-53 lbs. To get an equivalent amount of work out of a dumbell, go for about 60-65 lbs. The reasoning is that you don't have to flip the DB over your wrist.

You normally end up swinging a little on KB snatches due to momentum, especially when going for time. Bottom line is that with a snatch you flip it all the way over the wrist and catch it on the back of your forearm, whereas on a swing you just swing it up straight.

Incredible video Greg. It's enough of a feat to knock out 90 snatches in under 5 minutes, let alone 45 pullups.
Looking forward to this one...

WAY TO GO LANCE!!!!!!!

CAN'T WAIT FOR YOU TO KICK MY ASS AT AKF.

Um, not in the face, please.

60 lb DB, otherwise as RX
Time: 9:05
Everything broken except first set of snatches. Still working on kipping. I my lack of rhythm is finally catching up with me!

This looks like a good one...Good to see the kettlebells being used for more than swings :)

8:23

Subbed 20K DB Snatch

Pull-ups unbroken

Awesome video. More please! I'd seriously watch them before every workout. Love that dog, man. I've got to get my 10 week old puppy on the crossfit-dog-skateboarding program.

7:17 as R'xd
first set of snatches unbroken,the rest were broken.
this was one sweet workout, very taxing on the grip and a good way to mess up the hands.

Kind of confused by the "21-15 and 9 rep rounds"

BL,

1st round is 21 reps
2nd round is 15 reps
3rd and last round is 9 reps

If I have to read any complaints about his "form", Im gonna loose it. Ive looked up to Greg from the day I walked in to CFHQ. He is on a different level than the rest of us. Good work Greg. your friend jon long

Thanks Phil

Subbed 55lb dumbell for snatches

First and last sets unbroken. Middle set humbling.

7:44

Greg, you da man! Very motivating video.

For all crossfitters across the pond in Blighty and Europe:

1.5 pood = 60 pounds (including extra work) = 27.27 kgs

I will sub a DB snatch.

"Check out the big brains on Brad!"

James -Bham UK

Left the house not knowing what a pood was, shoulda checked cause I used a 20 lbs DB. Did the pull-ups on the assist machine w 80lb assist.
11:40

55 lb dumbell snatches

11:48

7:22 as RX'ed.
All snatches unbroken and back to back
All pullups broken
Pullups truly add a new dimension of pain. My hat's off to Greg

BL & JP,
Do 21 reps of Right Hand KB snatches, 21 of left hand snatches, then 21 pull-ups.
15 RH KB snatches, 15 LH KB snatches, 15 pull-ups
9 of each to finish

Sub'ed 1 pood, otherweise as rx'ed: 10:08

13:09. Used 25# db for first two rounds then 30# db for final round. It's good to be back!

The video of Greg doing the wod is very inspiring!

Sub'd 25# DB for kettlebell
Sub'd push ups for pull ups

9:34 -- Time inflated somewhat by wifee's compusion to interrupt workout with detailed account of hostile co-worker bent on her destruction (or something like that). :-)

Like Chuck, more videos please Coach, they're great. Five stars. :)

Is it really Thursday already? I could have sworn yesterday was monday, but maybe the weeks just going by much faster than I thought.

Dave C,

Not to be a stickler but it' s left arm first!

21:30-ish. Forgot my watch so I used the wall clock. Snatches with a 55 lb. dumbell.

Subbed 55# DB for KB.

Total time: 9:08

R1: 0:56, 0:56, 1:03; total: 2:55
R2: 1:33, 1:10, 1:06; total: 3:49
R3: 1:02, 0:44, 0:38; total: 3:24

R1: Snatches: unbroken; PUs: 7-7-7
R2: Snatches: 6-4-3-2, 6-5-4; PUs: 5-4-3-2-1 (i think)
R3: Snatches: 4-3-2, 5-3-1; PUs: 3-3-3

Wow, that sucked. Felt ill almost from the get go. Pukie still lurking.

Not unhappy with the time. My grip started to go around the middle of the 2nd round, so i probably could have done a little better if it weren't for that (albeit not much, i suspect). Well, that's yet one more weakness highlighted.

wod with 1 pood vice 1.5
total: 6:20

thanks,
Josh

Team Ruthless
CrossFit Virginia
Dino: 49 yrs old/185 lbs
5:56:36

no kbell so subbed the oly bar for one arm snatches

time = 12:28.42

good one....

twenty mile cycle to warm up and will be doing 250 k2e throughout my 8 hour shift today.

Very impressive work Greg!

6:01 - 1 pd bell. Forearms so pumped I could barely hang on to the bell or the bar.

Hands, traps, upper/lower back and glutes very sore from Saturday's St Louis GS meet and Sunday's five hour kettlebell workshop with Steve Cotter and Dave Whitley. Here are the results:

Men's Traditional:

32kg

Steve Cotter 75kg class, 38 Jerks, 34(68/2) Snatches, Score 72
David Whitley 90+kg class, 28 Jerks, 36 (72/2) Snatches, Score 64

24kg

Christopher Silver 26 Jerks, 40(80/2) Snatches, Score 66

16kg Timothy Duggan 18 Jerks, 24(48/2) Snatches, Score 42

Women's Snatch

24kg

Catherine Imes 70+kg 61 Total
Kelly Moore 60kg 45 Total

16kg

Lorraine Patten 70kg 71 Total.

This was a first GS meet for several of us - it was quite the learning experience to see Steve, Dave, Catherine and Lorraine compete. I received some much needed instruction in holding the bell properly in the overhead "resting" position which will definitely help my numbers the next time I'm on the platform.

Sunday's class was excellent. I picked up some invaluable ideas for teaching the bent press and self-assisted Sots press spotting. Dave also introduced us to his "follow me" combination exercise - a wretchedly intense creation that would be a nameworthy Crossfit workout. I would strongly recommend attending a Steve Cotter or Dave Whitley workshop - you will receive excellent instruction, be amazed the amount of iron these guys can move throughout a five hour class and laugh plenty.

Good to meet you Chris - sorry we didn't get to break out your rings and that you couldn't stay for Sunday's fun!

9:08

Good workout. Does anyone else's form start to degrade on the catch? That's especially true on the left arm for me. Grip was fine throughout, but my left shoulder gets sloppy. I know, shut up and go do more HSPUs.

The older I get, the faster time goes by....

Deceivingly hard WOD.

My back is toast- I had forgot how aerobic a back-intensive workout can be. I'm pretty sure my technique on the snatch is pathetic.

As RX'd

Broke up snatches
7/7 x 3
5/5 x 3
3/3 x 3
L arm form weaker

14:05

subbed 55 lb dummbell for 1.5 pood kettlebell

9:50

12:38 sub'ed 55# db for kb
all sets broken. thought heart was coming through chest. good stuff.

bw 209

This story is a bummer. After training bjj for about 10 years. I got a little bored, took a year off, then started CF to get back into shape. I was loving it, and only got about 2 months under my belt when I woke up with terrible abdominal pain one morning, and had my appendix remove about 12 hours later (this was 10/5/05). 2 weeks later, the doctor says I should "take it easy" for a while. I say "Well, when's the next time I can deadlift my bodyweight or do a set of 150 situps?" He says something about a year to let the ab wounds heal from surgery. If anyone knows a knowledgable professional who can advise a little better about when one can return to CF from ab surgery, please let me know!!!!!

Can't wait to get home to do this one tonight--though the pullups will be a problem . . .

Great video and great performance by Greg. Keep the videos coming!

Just came back from visiting the boys at Crossfit 1st SFG(A). A strong contingent of dedicted CFers out there, very motivating. Becasue my travels screwed up my schedule I was doing some make up WODs in the gym yetserday, in particular a sinister pull-up/push-up WOD my buddy designed. As I was kipping my way through my 7th set of 10, some tool came over and said "Can't you do those regular?". I calmly explained the metabolic benefits of a kip pull-up versus a dead hang pull-up and also explained that somewhere around 25 reps (the whole WOD = 100 pullups) I had to switch to kipping. He looked confused, they must not cover these things in his subscription to Muscle and Fitness. I told him to check out the CF site and then sent him back, all dejected and sad, to finish his single arm abbreviated range of motion isolation curls. Then I threw up and kept going; maybe he'll read this post and punish himself with today's WOD.

15:15 (how are you freaks of nature doing this under 10 minutes?)

60 lb DB, snatches alternating arms in sets of 5.

Thanks to Eva's kipping video, I can now happily rip through 12 kipping pullups in succession (about 6 more than last week), but enough to tear 3 callouses off my hand. Salt soak is coming up.

12:47

21x50#dbl (unbroken)
3x7 PU
15x50# (unbroken)
3x5 PU
9x50# (unbroken)
3x3 PU

I was alternating with someone at the PU bar at the beginning which slowed me down a little. Also, my snatches turned into swings on the last set. Good stuff.

11:45 subbed 35lb DB

"Then I threw up and kept going."

nice wally, very nice! showing how it's done!

Tyson,
I am no doctor but one year seems like an awful long time. I had my appendix removed at the age of 6. After coming home from the surgery, I had to be rushed back to the hospital due to complications. I remember it being really painful. The good news is I don' t remember going through a huge period afterwards where I couldn't play like a normal kid and I lived on a farm running all day, climbing cherry trees, etc... so this sounds to me like this recommendation could be a case of please-don't-sue-me medical overcaution.

21:58

1st day back after 10 days of R&R. Pull-ups killed my time. They were all broken. I need to learn the kip.

Love the snatches!

sub'd 35lbs DB

12:50

Snatches unbroken, pullups as usual slowed me down...

Tyson-
Unfortunate, but probably right. The wound strength will increase in a sigmoid fashion up to one year as it remodels and conracts. Remember, though, even then it is significantly weaker than normal tissue. You don't want an incisional hernia, so be careful and give it the time to heal (follow the surgeon's recommendations).

14:43. First two sets were broken. Just received my kettlebells in the mail. Wasn't sure I could even do this one. Watched Greg and Eva's video and just hit it. To my suprise, the weight went up. Worked on form for the first couple of sets and just powered through the last. It was fun to try something totally foreign. Keep it coming..Goal next time will be under 8min.

cfwux2

21-15-9
db snatches l+r arm
pullups

total=10.26.58
30# unbroken
pullups 3rd broken 5-4
1)3.41.53
2)3.53.79
3)2.51.26

What does "pood" stand for?

Also, is kipping recommended on the pull-ups? I've never kipped in my life (seriously), as I've always been taught and have practiced dead-hang pull-ups. Can you crank them out faster when kipping?

Another question: Does anyone recommend using a plate instead of a dumbell? Our plates have holes in them (they look like spoked wheels) that act like little handles. I would imagine that this would simulate a kettlebell somewhat better than a dumbell? Any thoughts?

41 YO Male
188 lbs
sub 50 LB DB
11:51

I subbed with a 15# dumbbell snatch and assisted pull-ups.

9:53

I love working with kettlebells; but Greg is crazy strong!
Very inspiring!

Greg is definitely doing swings.

Snatches require catching in the bottom of the squat and standing up.

He's still a machine but I think there is a definite difference between the snatch and the swing.

Used 35# DB for snatches to work on form. Snatches seem harder than swings. Next time I'll increase the weight.

19:06

Need to learn the kip. Pukie was chasing me but didn't catch me. Good WOD!

20:02 with 65lbs dumbells

If you like skateboarding dogs, you should checkout http://www.skateboardingbulldog.com/ There's a video at http://www.skateboardingbulldog.com/tysonskateboarding.wmv

Sub 45# DB
All sets broken
14:55

Stan K,

Greg IS doing kettlebell snatches, not swings. Kb snatches do not require you to catch in the bottom of a squat; you do catch the kettlebell overhead. Swings have no catch.

Greg would be amazing at GS if he decided to compete.

These are snatches not swings. The squat portion in the snatch w/oly bar is usually necessitated by the weight used. It may also be part of weightlifting rules, I'm not certain.

However, in Girevoy sport, snatches with a Kettlebell are done just the way Greg completed them.

cfwu x3

focus:
#: FS/BS
135: 5/7
165: 4/5
185: 3/4
205: 1(PR?)/3

WOD: 8:50 w/ 55# DB...1st and last unbroken. the video really helped me w/ my form. normally i do DB snatches like Oly bar ones but this time i used more of a swing, twisting the DB a quarter turn on the way up and back on the way down. felt strong and safe...

also, i vote we name this one Kentucky Fried Grip...

and the girl in that picture is smokin. nice work, Lance.

Tyson,
Just curious. Did you have laproscopic surgery or the old-fashioned cut you open kind? I had my appendix out in January, (laproscopic), and took two weeks off. After my follow up, I went right back to it. I did two modified workouts, then back to my regular routine. No problems. If you ask Jeff, I'm sure he'll say that my progress was not affected by the surgery.

Started with 55 Lb. DB, almost threw it on the 14th rep, so lowered to 45#.
22 min. 15 sec. with probably 2 minutes to change the DB.

DROM + OHS, glute-ham sits, back-ext. for warmup

Subbed swings w/25# plate and assisted pullups w/jumpstretch bands. Feels like I'm sssllowwly rehabbing the tennis elbow.
10:00

Stretching

15:11

Fear.

I, too, was using an o-lift type of approach to KB snatches. Now, I just know they will kill me.

Oy.

Dan wants gas?

as rx 10:27

what is this gs i keep hearing about? time 7:31 as rx'd pullups not kipped. greg is a friggin animal. it makes me wanna puke just watching him.

Didn't catch the workout till after I left home this morning, so we made up our own.

21-15-9
40 lb db thrusters
dips
one-legged squats (per each leg)

10:00

13:45

Subbed 40# DB snatch, per my usual 2/3 weight scaling.

3/4 pood KB swings
pullups broken except last set unbroken. thanks for the kipping video the other day
13:04

14:27 as RX'd with a 55lb DB. Pullups unassisted, last set unbroken.

7:55 with a 60lb DB

My right side kicked my left side's ass.

8:01, used 55lb db

Subbed 30 lb DB snatch for KB snatch. First time doing any type of snatch, so it seemed wise to keep the weight light. May go heavier next time. Subbed bent-over barbell row with 135 for pull-ups: don't have a pull-up bar yet, or the strenght to weight ratio to do a decent number of reps. All sets of rows broken; snatches unbroken. Time: 17:00

14:10 as rx'd.

Ray

4:53... Bad math on the pood conversion. Used a 45lb instead of DB 50.

13:19 using 40 lb db.

I'm gonna have to do this workout with a dumbellat the gym. I have a kettlebell but have to use it outside because I live in a small apartment and sadly there is nowhere to do pull ups outside. If only my gym let me bring my kettlebell there lol.

21:04 w/ 60# DB.

Undistinguished, no excuses.

13:25 as r'xd.

Smoked me! 1st time doing KB snatches as demonstrated. Video and performance rocked. Props to Greg!

Oh, and I just walked my kettlebell right on into the gym...

12 minutes broken 50lb dumbell into 10s and 5s. Pullups about 15 true the rest were jumping.

Ediddy,
Nice work, you beat me like a rented mule.

cfwu x 3

wod: subbed 55# dummbell
10:33

Left side had much better form than right. Nice workout.

50# DB
All PUs unbroken

7:35

7:07
50lb DB unbroken snatchs
broken pulls

time 13:41 with squat snatches
I did squat snatches and was not happy with my time compared to gregs. Then I realized he did power snatches not that I could have beat him anyway. That video was awesome

65lbs dumbell. Otherwise as RX'd

9:08 pretty darn proud of it too.

Forearms are burning like and MFer

++
++

9:38
sub 45# DB(35 plus 10# cuff)
1=unbroken swings, 15/6 pu
2=unbroken swings, 10/5 pu
3=unbroken swings, 6/3 pu

wu=xfx3 with only one set of pu
5 min on stairclimber

end with 60 seconds on handstand
10 level 8 on stairclimber
full yoga stretch

Subbed 60lb dumbbell, otherwise as RX-ed

10:55

Dumbbell snatches always feel like starting a lawn mower to me, at least that is the mental picture I have. Used to take about 21 strokes to get the damn thing going as well ...

Nice workout,

Cheeers, kempie

subbed 45# DB
10:49

14:54
set 1-25#db on right, 20#db on left
sets2-3; 20#db
pu's on machine
arms still shaking

210 lbs., 5'11, ~10% BF, 21 years old, former powerlifter/bodybuilder.

2nd Crossfit workout, ever.

This is the first workout in a very long time that completely destroyed my entire body. It's hard to believe that that happened in under 15 minutes. I love it.

Subbed 60 lbs. dumbbell for kettlebells.
Time= 13:52

subbed 50# db
10:57

RanCar,
How can you be a former anything at 21 years of age? I've got shoes older than you. Welcome to Crossfit.

11:09 with 1 pood kb instead of 1.5
first time doing kb snatches
forearms a bit bruised

Modified WOD:

21-15-9rep rounds of:

35# DB swings
Pull-ups

Time= 7:15

21-15 and 9 rep rounds of:
Left-arm db snatch, 45#***sub
Right-arm db snatch, 45#***sub
Pull-ups
TOTAL TIME=13:32 (5:51/4:57/2:44)

Fun... jumping up to the p-u bar after the 21/21 snatches and finding my grip strength seriously lacking!

Crossfit Virginia

---Nice time Dino! I wonder what Ashley's and JeffT's time will be...

Erika- .5 pood/7:41
Craig- 1 pood/7:17

typing with toes as all control of forearms/hands killed by workout

9:55

12:17

sore right knee... sub'd 40# db

13:12 sub'd 40 lb DB.

great WOD!

About 22 minutes:
1 pood KB
working on the kip, can't wait to actually get it!

As RX'd: 8:53

Echoing earlier posts--say what you will about Greg's form and fashion sense, the man puts up some ungodly numbers.

As RX'd 9:19
Greg you are an animal a true inspiration!
Congrats Lance!!

50# DB
8:41

2nd day with Crossfit and doing WOD. I watched video of Greg first and said Damn!!!! I don't know how old he is but I could not get that time in my prime and I'm now 44. After completing WOD I was even more impressed. The debate on whether he is doing snatches or swings should cease. He is definitely snatching.

My time was 9:07

Kettlebell Snatch with 1.5 pood was ok. There is definitely an imbalance between my right and my left. Pullups killed me. I do the hanging kind because I have the floor standing pullup and dip bar. I saw the Eva video and will try to do the kipping. I read in a number of postings of "Tabata Something Else" "Jumping Pull-ups" Could someone please explain to me what that is? CF is excellent. I wish I would have known about this when I was younger but the great thing is I have two young boys. I have them doing CF. They are going to be mutants in high school.

Didn't think I'd have such a tough time with this one. BTW=150. Loaded 50#'s of plates onto the 5# Kettlestack. Rings for pullups.

14:55.

-D.

I had to replace the snatches with KB swings. My shoulders are so shallow they would've easily dislocated early on with the snatch.

Other than that, as rx'd and a time just under 6:40 :D

10:02 as RX'd

12.56
Used 65lb. KB

15:47

Used db's. First round w/ 55#, others with 44#.

85% WOD @ 15:00
(45lb dumbell snatch, 40# assisted pull-up)

did tabata something else yesterday
pullups=57
pushups=160
situps=123
squats=162
total=502

today
21-15-9
left arm 1.5 pood kb snatch
right arm 1.5 pood kb snatch
pullups
time=6:09

Team Ruthless CF Va.

wod as RX'd= 4:56

I didn't think I could catch GregA,but I gave it a shot.Good job Greg.

Finished up with 1.5 pood double KB swings,snatches,cleans,presses,thrusters,and windmills

JeffT

14:15 subing 1 pood KB

Glad to get some use out of my KB lately.

55# dumbell snatch, 6:39 as rx'd

9:23

Subbed 55lb DB snatches. Had me sucking serious wind.

Took Cindy to lunch instead...

WU: 10 min fast run, stretching

Cindy: 11 rounds + 1 pullup
* Pullups were jumping on 3rd round
* Pushups were broken on 4th round, knees on 6th round

Jogged another 7:30 mins after...slowly!

Felt really good, except for my left shoulder. I have limited ROM in that shoulder and I think I tweaked it on an over-enthusiastic kip.

Run:YMCA-Lincoln Park (4 sets of stairs) 47.32min

REST: 10 min

21-15 and 9 rep rounds of:
Left-arm DB snatch, 60lbs
Right-arm DB snatch, 60lbs
Pull-ups
Time23.45min

Executed the WoD with dumbells but as Rx'd: 19:55
-R1: 30lbs, broken pull-ups
-R2: 40lbs, broken pull-ups (did 21 reps by mistake)
-R3: 50lbs, no sets broken.
-Shot hoops for 20 minutes for altitude and velocity.
-Additional 2 sets of snatches: 55lbs x7, 60lbs x4 just for additional power.
-Med-ball situps.

20 min.
Used 50 # dumbbells, all sets of pullups broken.
Unproud of myself, I guess it's a start.

9:27 w/50 lbs dumbell

24kg kettlebell

time 8:40

subbed 45# db, all sets broken. Pull ups killed. I haven't learned to kip worth a crap. I forgot to time myself, but it took me awhile. Can't lift my arms very well right now.

Cool! Got to use my new pull up bar in my garage! I tried using a plate for the snatch, which didn't work so well (ouch)...so the only thing I could find that had a handle and weighed anything was a 4 liter jug of motor oil...I think I'll fill it with sand after I change our oil...it was pretty light. Pull ups were broken.

11:45

Hi all,
Workout as follows (yesterdays 35# db swings for 100 reps, 100 ring push-ups, and 200 squats were an adequate warm-up for today)

Lisa 35# snatches and pull downs 100#'s(21,21,21;15,15,15;9,9,9). Duration 12:45. Bdw. 61.4 kilos.

Jon 60#db snatches (no interruptions here) and pull-ups as required. Duration 6:06. Then, squats 110 kilosx2x10. Duration 5:58. Then, 25 pull-ups. Bdw. 80.6 kilos.

18:47 using 55lbs DB
rounds 2 and 3 went faster once I got a good rhythm going on the DB snatch. Got a pretty good blister on the 3 bars of death so had to stop midway to quickly retape.

4:56, dang is grip supposed to hurt this much

9:45 as rx'd. Not sure how many "pood" the kettlebell was, but it weighed about 50lbs...

Subbed with a 50 lb DB

All sets broken
Right-arm DB Snatch - 14+7, 6+4+5, 6+3
Left-arm DB Snatch - 14+7, 6+5+4, 9
Pullups - 8+7+6, 5+5+5, 5+4

total time = 11:09

pretty tough workout second workout with DB snatches.

8:26 55lbs. dumbells. For some stupid reason I started the first set doing swings instead of snatches. Once I fixed myself things got a lot easier.

subd 65lb dumbell

otherwise as rx'd

20min 10sec

Used 50# dumbell.
21 unbroken snatch
15,6 pu
8/7 snatch
10/5 pu
9 unbroken snatch
3/2/2/2 pu
10:12

21-15-9 reps:
db snatch (R) @ 55#
db snatch (L) @ 55#
pullups
time = 7:43

post-wod
OH squat .. full depth hams to calves
3x5x135#
5x165#
5x185#
5x185#
1x205#
1x215#
1x225# -- PR - i've been shooting for this weight for a long time!
now if i could just get 15xBW...

BW = 165#

12:38.6

9:34
sub'd 40# dumbbell
did assisted pull ups
still sore from tabata something else

12:09
second CF WOD, 1st was the 5k.

All sets broken, sub'd 25# DB, form was horrid
mostly jumping pull ups

ouch.

I love it.

Warm-up
OLAD Barbell row
185 for 5
215 for 3
225 for 2 sets of 2

WOD 9:15
Subbed 60lb dumbbell
all snatches unbroken and easy
This was all about the pull-ups for me

Steveo

7:49 as RX

Pull-ups done on the rings.

40 LB DB SNATCHES, & PULLUPS. 13:30

subd 50 lb db ---- 14:50

11:19 as Rx'ed including a stop to salute as the flag went down.

15:11 with 55 lb dumbbell

35 Lb DB Snatch as my gym doesn't have a kettle ball however probably could of done more.

12:58

7:30

8:45

Tore off some skin on this one!

First round of snatches unbroken

All pull-ups unbroken

This one deserves a name

Thanks Coach

8:43 i love this one. i too tore off some skin on the snatches.

Subbed dumbell snatches due to lack of kettlebells. Let me say this -- I learned how hard dumbell snatches are, and how much I now hate them.

After the first set of 21 (unbroken) with a wimpy 30LB, I was practically gassed. All remaining sets ended up being 3-5 reps.

Pull ups partitioned out, but my kipping is getting alot better.

total time: somewhere around 30 minutes.

I finished off with a 2000m row and a stretch. Hopefully my crappy dumbell snatch form (still working on it) won't kill me tomorrow.

:-D I still feel spent. Now it's off to BJJ class.

9:42
Used the 1pood kb.

Great combination of tasks! My forearms are thrashed.
BDWT 182 age 50 (and 5 days)
Time 8:32.09
24KG Kettle
Parallel grip pullups (kipping like a madman)
Finished with handstand practice
Bench press 225 4x10
Single arm db row 100 3x7
single arm shoulder press with the kettle 3x10
Gonna sleep good tonight

5 min jump rope
CFWU x3 - PU's.

Subbed 45# db's
I suck at pullups - BW = 220 (190 quality lbs.)
will focus on calorie reduction and pullups. 1st. goal is to complete an unbroken set durning any WO.
16:12

20 Min Cardio to burn-off some more calories.

Still on a 50% volume week, so scaled this down to using 1/2 the weight, all the snatch reps, and 1/2 the pullups. 4:16. Seeing Greg's time, I am more impressed with it than you can imagine.

11:10 w/ 40lb dumbell

Back still injured so I did 30 muscle ups and then 4 sets of 20 ring dips.

1 Pood
Broke up all sets
Jumped Into chin up and did eccentrics
7-7-7

5-5-5

3-3-3
17:22
I probably would have had a better time if i just went for the 21, 15, 9 as is instead of breaking them up. Learning experience

Felt like I needed more, so i did 10 Deadlifts

2 X135
2X155
2X170
1X185
1X205
1X215
1X235-Kept reasonable techniqe, PR! YAY!!!

And great job Greg! Really amazing stuff

Used 58lb dumbell, otherwise as rx'd. 11:32

Watched the video for the first time, after just posting my results. I did this WOD from the floor for each rep, more like trying to imitate a barbell snatch rather than as Greg did them from a hanging position... not that it would have made a big difference(or would it?), but next time I'll view the video first.

Rehab for my right shoulder. Sub'd 25# DB for KB:

6:20 All sets unbroken. I can't straighten my arms right now.

Me: 8:23
30# DB; kipping PUs

Tracy: 10:18
12.5# DB; body rows
(she has a bum/swollen knee)

11:08
subbed 40#db - all unbroken
First 7 PUs kipped, balance jumping

Might have gone a little heavier on the DB

6:42
as Rx'd

12:36

Sub'd a 45lb dumbell for the kettlebell. I'll use a 55lb dumbell the next time. The only breaks I took during the snatches were to tighten the stupid spin lock collars.

All pullup sets were broken.

pwoodruff - i hear you - i couldn't view the video from work so reset at the floor for each rep of the DB snatch as well. It definitely would have cut the time down by a bit anyway.

11:52

I loved this WOD, although it was fairly miserable, coming after 30 minutes of heavy bag work. ent to get some dinner after, had a hard time using utensils.

sore still from tabata so seriously modified to work on form

10 lb DB - really more swing than snatch (moved to 15 lb on last set)

burpees instead of pull ups

6:32 - definately should have gone with more weight but working on form and not getting hurt

Did Tabata Something Else today.

Score = 395

many jumping pullups
some pushups from knees
crunches
regular air squats.

Made a cool timed CD with sounds effects at the proper intervals.

substituted with 1 pood kettlebell. only broke first 2 sets of pullups. snatches and last round of pullups unbroken.

8:37

I was weezing through the whole thing. man, it sucks to be 16 with asthma

-Josh W.

This one looks like TONS of fun. CF has been coming up with some really great workouts lately (not that they all aren't great in their own way). Kudos.

13:00 as Rx'ed.
all broke

Crossfit Virginia

Leigh-Anne 8:13/0.5 pood

----JeffT, you are my KB hero, awesome time!

CF WUx3 (without pullups)

DB snatches with 40#DB all sets broken
Pullups all sets broken
20 minutes total (horrible time, bad form with snatches and lack of sleep).

had my team do "Helen" as a preseason conditioning workout, so I skipped today's workout and worked with the kids.

3 rounds of 400m / 21 DB Swings (55#) / 12 Pulls

8/16: 23:58
9/21: 18:38 *** DROPPED BY 5:20 ***
10/24: 12:45 *** DROPPED BY 5:53 ***
(cheated a little - used 50# on 10/24).

CFWU x3(subed flutterkicks for pull-ups)
WOD :14::32(55lb DBL snatches)

OUCH! That one killed. My grip and legs are smoked. Shoulders feel good though. Might of got a better time, but was trying to help a guy who was going to do the workout w/me... He stoped and went home 1/3 of the way through.

Group Moffett completed the WOD in 9:01:53. Utilized 40lb dumbells for the men and the women utilized 25lb dumbells.

55# Dumbbell swings

11:55

25# barbell weight

Pullups broken and mostly negative

11:40

Joe- 11:43 with 55# DB
Dave- 16:33 with 49# DB and assisted pull-ups
Evan- 15:38 with 45# DB
Vanessa- 11:48 with 15# DB (should have done more wt)
Sarah- 15:12 with 10# DB and assisted pull-ups

8:48

Used 20 dumbbell. Snatches were unbroken, but the pull-ups were very broken. Couldn't get any momentum going today with the pullups using the door jam pullup bar.

bw 180

WOD 7:52

first time trying that torture.

used 50lb db - pu's deadhang

3mi roadrun 17:43

...still feeling "linda"

had to change to a 45lb dumbell and did thrusts, but finished in 5:24.

40 lb dumbell(sore wrist-damn ultimate frisbee), 17:10, all dead hang, but slow

Holy forearms batman!

Did the WOD as RX'ed

First set of PU's were broken, everything else was done completly

7:47

Thanks for the WOD

8:08
25lb dbs

10:59

Used 45# dbs

55 pound DB Snatch
Pull ups broken (15/6, 10/5, 6/3)

13:31

5:50 as rxd
Dave W. and Nancy, my ankle is recovering fine and I should be able to start running again in a couple of weeks. I expected to be up and running by now, but I guess my mending powers are not that fast anymore. Hope to see you guys soon.
Michael

sub'd 55# DB

form more of a one arm snatch than a swing like in the video

had to move down to 45# after first set w/ rt arm and five with the left

pullups were 7/7/4/3 5/5/5 4/3/2

All you sub 10 minute motherf&%$#rs have my ever loving respect.

15:25 with the 55lb DB. These snatches kill.

Good news, ripped my first callous!! Better news; I get to wear a super-cool Scooby-Doo band aid.

Having kids rulez.

9:27

25lbs dumbbells snatch
pullups assisted

as Rx'd

10:44

Thanks!

9:39 as rx'd. That's a great one.

26 min, cheating as follows:
50lb db, sets broken;
(7L + 7R) x3
(5L + 5R) x3
5L, 5R, 4L, 4R
I think the 24HR Fitness staff was about to get the oxygen and crash cart, seeing me crawling around in a puddle of sweat.

12:17, with 1.25pood KB (what I had availible). All pull-ups done dead-hang.

Grip killed me on the snatches. I think I need to practice my dead-hangs a little more, most I got was a set of 17 on the first time pulling.

9:50 using 55 lb dumbell.

Warmed up and did some Oly lifting

Snatch 40kg 3 x 3
Clean and Jerk 60 x 3 , 70, 75, 80, 85kg (BW PR!) cleaned 90

I only had a 70lb kettlebell handy at the gym so i did

rounds of 14, 10 and 6 (1/3 less than Rx'd)

11:16

800m run, CFwu then:

9:57

25/18/10 reps - because 45# DB used.
Pull Ups still 21/15/9.

Nice WOD!

Petey, my grip!

60 minutes of continuous light bouldering (traverse repeats, V0-V2 repeats).

Rest 10 minutes

WOD with 60# DB: 11:55

16:44 (w/55# DB)

These CrossFit workouts are something else. Having played soccer my whole life and having adhered to a body-building workout for the last three or so years, I have always thought myself to be in top-notch shape. But after just two weeks of doing the WODs, I am quickly realizing that I am nowhere near where I can be. Thanks, CrossFit for the toughest training program ever. These workouts are truly humbling.

WOD with 60# DB- 16:05

Slowly but surely, I am getting the hang of the WODs.

subbed: 45 lb. DB power snatch, each rep from the floor
did 1/2 of the reps for right arm, then 1/2 for left arm, then repeated that for each round

13:19

coming off of a week off with a cold, yuck. Glad to be back in the gym!

10:56
20# dumbells, pullups assisted

~8:30???
I forgot to get my watch into Chrono mode before starting, so I have no idea what my actual time was. Did snatches with DB.

8:20

subbed with 55# DB

First and last set of snatches unbroken.
All pullups unbroken.

This one got my heart rate up there quick!

25 pound DB Snatch
Pull ups broken w/ 80 lb assist (13/8, 10/5, 5/4)
11:13
I am a CF cherry no more...

Subbed the kettleball for 60lb DB snatches. Still need to work on form. All snatches were broken.

Pull-ups were broken except for the last set.

22:32

crossfit tikrit:
mfbunch: 12:03 w/40lb dumbbell, broken as follows: 1L: 21; 1R: 18, 3; P1: 10, 11; L2: 15; R2: 8, 7; P2: 5, 5, 5; L3: 9; R3: 9; P3: 3, 3, 3
joeyd: 12:30, unsure breakdown of sets
smoked!

Did squats, topped out at 275. Got it pretty easy, but haven't squatted in a while, so that was my goal. Good work, but I may have to go lighter still to correct some form problems.

Keep at it.

11:30 with a 45 lb dumbbell

25 lb dumbells...assisted chinups-still hurting from tibata, which I did a day late...total time 7:47.

about 14:30 with 40 lb. DB. and assisted pullups.

first cf wod since hernia surgery 8/31 and a 2 week bout w/ nasty repiratory bug. 19:18 with 25-lb dumbbells and 45-lb assist on pullups. 10 min elliptical warm up 12/12.

sub'd with 45 lb. dumbbell
as rx
snatches unbroken
pullups broken except the last set
9:13............tough on the forearms and grip!

Subbed 40 lb dbs, close grip pullups.
14:58.

- 50lb db
- kips and altered grips

T = 9:53

Subbed 20lb db for snatches. Had trouble getting very low on the squat with my arm straight up. Tried to keep my form, but could tell I was pushing one hip out during squats.

Did towel jumping pullups (bar was too darn cold to try to hold on to this cold morning).

Oh, did 5 w/ right arm, 5 w/ left, etc.

14:55

2nd Crossfit workout:

Substituted 38lb DB for Kettle Ball: 21/15/9 each arm
Pull-ups: 5/3/3

Used 55# DB, snatches up from the floor each time. As heavy as that weight felt, I don't think I could have controlled it properly using the KB swinging style.

12:30-ish per the wall clock. No chrono today.

Assisted the red-haired cutie. She used 10# DB (too easy for her); approx. 15 minutes.

Used a 60lb db

11:42

First we did 3 minutes of Valeo ball bounces and then my man in the middle drill with one guy slamming a 15 lb D-max ball and tossing a 20 pound Dynamax ball to two partners each in turn switching on the minute for 3 minutes. Then we did D-max 35 lb ball toss (wall ball with no squat) 10 reps, 20 pullups, 25 lb ball 15 reps, 15 pullups, 15 lb ball 20 reps 10 pullups in 2:18, 2:18 and 2:15. We did the snatch/pullup workout as Rx'd with results of Brian 5:41, Micah 5:31, Eugene 5:07. We all agreed that this was the hardest workout ever.

21-15-9
1.5pd KB snatches
pullups on rings
Did this one a day late because yesterday I decided to paint my kettlebells chrome and had to wait a day for them to totally dry. Snatches were done GS style and unbroken. Pullups were another story. My closest pullup bar is a wall attached one so I am unable to work on my kip. Thinking of custom building a pullup bar and eventually purchasing Jeff Martone's tactical pullup bar so I can take it with me to my BJJ academy.

13 minutes

Used a 15lb dumbbell. It was hard, but I think I could've pushed a little more. Next time, I will try 20lbs.

Pullups were assisted. First round, #16 on Cybex, 2nd and 3rd rounds, #15.

12:53

Used a 55lb dumbbell for the snatches.

11:21
with 55# DB

Eugene, those are outstanding times!

Talissa: 9:41 subbed 10kg DB for kettlebell

Thayer: 11:52 subben 10kg DB for kettlebell and used assistance for 8 of 21, 10 of 15, 6 of 9 reps

Day late post:
WOD w/ 60# DB for snatches, not sure of time.
Pretty tough, all broken except 9 set. Stabilizing the DB at the top was a real challenge.
Pull-ups straight sets.

13:00

Subbed 40lb. Dumbell

Pullups were broken but all real.

8:40

GRD-Olly

13:30
Using a 37.5lbs dumbell. Lots of broken pull-ups

22:00 after a week off
40# DB Snatch
PU under stairs in hotel stairway (angle iron - ouch!) broken sets...mostly neg's

Did pullups on a pullup machine at a 32 degree angle. Used an 8kg kettle bell and finished workout in 13'50".

About 15:30, using a 22kg dumbell. Still can't get the catch part remotely right. Off to Bangkok 7's rugby tournament today!

8:16 as Rx'd
My forearms are shot and the blood blisters on my hands are huge...

subbed 50lb DB

9:47

16:42
Subbed DB Snatch for KB swing/snatch (30#)
Pullups stronger, barely had to break 'em :)

Subbed a 45 pound dumbbell. First two sets broken in 1/2 on everything. Powered through final set. 8:24.

8:13
55lb db

11:20 as RX'd. I need to work on my pullups

9:54,........dude,that was good ...but freakin' tough to say the least!!!! first time back after injury, but the manchester spirit stays with me throughout. amen croos fit

did 10/25 just finally getting around to posting.
14:15

25# dbs (tried to start w/30#s but that was going to take all day at least w/left arm)
gravitron assisted p/u (lifting about 57# of bwt)
all sets, except right arm, very broken

8:05
BW 145
No competition makes it hard to get a good time
Jose is not doing CF so I have to try and talk him into it, and JR is on different days becouse he is trying to run more.

Well I'm way way behind as usual.

My week off turned into a week and 2 days.

Wow! 250+ comments Crossfit is spreading like crazy.

I did this in around 18 1/2 minutes.

The snatches didn't feel right today since it's my first day back and I was using a set of dumbbells that have the screw on holders and I had to stop and reset them a few times and I nearly caught some sensitive body parts on the end of the dumbbell more times than I care to remember.

The good news with this work out is that it's the first time I've been able to do pull ups in over a month due a pec tear and although I did them in sets of 3 throughout the workout I still felt strong and no pain in my chest.

I actually broke this down a bit more than normal since I'm working in increasing my intensity.

Great workout gonna go lift my 230+ lb stone now.

John: 23:28 55lb db
Jackie 26:40 40lb db
Jackie still getting the form down.

17.5kg weight, 9:20. Could have been 20kg.

as rx-d with 55# db

8:24

2nd set of snatches broken (left and right); 1 st two sets of p/u broken. My arms were really sore so I know my form was bad. No squat, all power.

Followed up with Tabata sit-ups and push-ups

correction, that was 9:24

On my half-volume week. Used 1pood KB. All sets unbroken but took a lot of time between sets. About 10 min

Done as Rxd with 35# DB
9:30

BW = 150

Warmup:
1/8 mile laps - 2 regular, 1 backwards, 1 each sideway

8 snatches each arm with 25# DB

Workout 17:09
20# DB and 80# assist on pull-ups

Finished with 3x10 hanging leg tucks and stretching

late post did this one yesterday .sub'd a 1pood for a 1.5 time 8:00

14.51

27kg dumbell for snatch
bw 88

First full CF workout for a while, I was smashed.
20kg Db swings. time 13.43

11:03 / 15kg db swings. Pullup sets still badly broken.

14:38
40# dumbbell
ring pull ups