I love this site! can I do some cardio along with the WOD? I'm in Highschool and row so I have 2 hours of practice and an hour of weights.

This file is like 28 MB--anyway to reduce it?

Found another video for those having the same problem as me
http://www.uwlax.edu/strengthcenter/videos/exercisevideos/Snatch%20Balance.mpg

Dan MacD, great job on CF Atlanta! The website looks good too.

Ah Mike Durham!

So young, so fit.

Stick with the WOD long enough and the cardio will take care of itself! Trust me!

If any WOD for time doesn't make your heart explode out of your chest up the weight up the reps up the intensity.

If you can do the WOD as prescribed with times in the Gregs or the Josh's, consider yourself godly.

I need some help.
I can OHS about 65lbs. It is just a very uncomfortable position for me. Should I just practice my OHS?

Congrats fellas, Hotlanta is sure to be kicking ass at your CF facility!!

--zach--

i know who those guys are, nashville is going to have to make sure they start doing crossfit or they are going to have a hard time w/those boys. they are fantastic to start with, add crossfit and the competition is going to have problems.
hear that loaf?

Those are some big Maori guys!

DUDE, ALL I GOTTA SAY IS THAT THIS SITE AND THESE WORKOUTS KICK ASS!!! I DO THIS WORKOUTS MYSELF ALL THE TIME....IM HOOKED!! THEY ARE SO GOOD THAT I EVEN MAKE MY CLIENTS DO THEM. THEY HATE ME FOR MAKING THEM DO SUCH HARDCORE WORKOUTS, BUT THEY LOVE THE WAY THEY FEEL AND THE RESULTS THEY GET OUT OF THEM. BIG UPS TO THE CROSSFIT.COM TEAM!!!

I have noticed that the bit-rates on the videos seems to have jumped up fairly substantially lately. I can no longer stream most videos directly as my DSL isn't fast enough. I'm not sure the new, high resolultion files give us anything that the older ones weren't providing.

For those who are having the same problem, you can just download the entire video (Download Linked File...) and watch it locally.

Thanks Coach and everyone for the great site.

I'm pretty sure a big bucket of soda (see guy on right)is not Zone! :)

2/3 CFWU
90-100-120-120-120-130-130-140-140
1/3 CFWU

Balance really is tough as the weights go up on this. I only had two where I really felt like I was in that groove, where you pop the weight up and immediately go straight down and come up clean with no step at the end.
In that vein, I read the CF journal articles by Coach Burgener on proper development of the overhead squat and then on mastering basics, while I wholeheartedly agree with both articles, one thing I would add is that I think you can get away with sloppy form on lighter weights unconsciously because you use your shoulders to stabilize and stop the wobbles; as you add some weight, defects in form become quickly evident because you can no longer simply "muscle" the weight to where you need it. This is not to say that you should use real heavy weights before you have good technique (and therefore risk injury), but I think that some weight can be helpful in pointing out flaws in technique. Does this make sense to some more senior members? Thoughts?

By the way, you know the guy on the left with the All Blacks shirt can ruck and run. Look at that guy. If you're the last wing or fullback left when dude breaks free into the open, you're bummin', 'cuz it looks like it's gonna hurt to bring him down.

Could be wrong, but they look and their names sound more Fijian than Maori. The good thing from the point of view people playing them is they'd then be more likely to try to run around you than over the top of you (Americans may not have heard the expression "Maori sidestep" - where the big bloke steps towards the tackler who is trying to avoid him).

I have no olympic bar, only db's and access to a Smith machine. Any suggestions on how I can sub this WOD? Thanks.

Mike Durham, start a thread about this on the newsboard explaining what your particular rowing needs are.

As a general principle, the WoDs will give you a cardio equivalent far in excess of what you expect. I asked the same question six months ago upon starting, now I do far less repetitious cardio, but my cardio fitness is far higher. For instance, in the last six months, my 5k time has dropped down two minutes to just over 20m.

Having said that, if you're a competitive rower, you will no doubt have some particular training needs that would warrant closer attention.

Good luck with the WoDs, you're on a winner.

What is a snatch balance and how do I do one? Couldn't open the link in the post above. Thanks.

Did you try this link?

http://www.uwlax.edu/strengthcenter/videos/exercisevideos/Snatch%20Balance.mpg

I was able to do the balance snatch with a one rep max of about 225. The problem is that once I get the bar over my head I have a hard time bringing it back to the starting position on my shoulders behind my head. Any ideas?

they are fijian and they could probably rival the US 4x100m team.

Mike,

By all means get some rowing in. The WOD is supposed to be supplimental to your sport, don't let it get in the way.

worked up to 165 x 2
175 nearly killed me
dropped to 135 for the singles

A fun finisher was 95 x 30 reps for time = 1:59
The great thing about this was halfway through I was forced to be fast with my hip drive and squat drop as my shoulders got fried early.

OK...just checking to see if I have this one right....You place the weight on your sholders...bend the knees and thrust it over your head catching it arms extend in the over head squat position, then extend knees like an overhead squat??? Just want to make sure that I have it correct before doing it. Thanks!

Worked up to 85 but kept loosing control of the weight. Beat my hands up pretty bad because my grip is outside of the safety bars. Even at 85# I'm getting looks in the gym when I drop the weight. Is everyone that's getting these 150's and 200's have access to bumper weights or do you just never drop the weight. I can't see dropping 185# from the partially overhead position and not getting asked to leave the gym.

Time crunch today so had another go round with the power clean/ press-up combo. Upped the weight from 95 to 110 for todays effort.

5 rounds for time of:

10 power cleans (110lb); and
15 press-ups

6:06 compared to 6:11 last time with 95lb.

Cheers, kempie

No rack, so no way to get weight onto my shoulders.

Subbed snatches. Singles were done with 120.

Steve - it is sort of like a back version of the push press. Use the knee bend to gather some energy in your hips. It isn't a press up, you are using the power in your hips. The move is one of the training moves for the snatch and should include the power that lift has, not just the strength of the arms as in an overhead press.

Hope that helps.

Beth,
It does help, and thank you!!!!!

85x3,95x3,105x2,105x2,95x2,95,95,95,105,105
had some pain in my right shoulder
lowering the weight behind my head.

20kg x 3
30kg x 3
40kg x 2 (missed one out front trying to bounce out of the hole)
40kg x 2
45kg
50kg
52.5kg
55kg
57.5kg (missed out front coming out of the hole)
57.5kg
60kg

snatch balance cfwux2
3-3-2-2-2-1-1-1-1-1
65#
75#
80#
80#
80#
85#
90#
95#x3 all fail.Got to the bottom but bailed at bottom. all ass to ankles. Shoulders are feeling it.

Not my best performance. Shoulders and arms took a beating lowering the weight back down.
cwfux3
3 115
3 115
2 135 ugly
2 115
2 125
1 125
1 135 not all the way down
1 145 " " " " "
1 155 " " " " "
10 x 45 to practice form.

taken a rest day as i have trained the last 8 days in a row

Strong work kempie!!

snatch balance
2 X 3 X 95#
3 X 2 X 115#
5 X 1 X 135#

They are from Fiji. Luke, on the end, is one of the best 7's players in the US right now. If they are doing crossfit, the rest of the States is in big trouble.

The snatch balance is a tough movement for me to master. It ended up more like a push-jerk followed by an OHS (if I was lucky!).

Anyway,

3x95
3x135
2x145
2x155
2x165
1x175 (with multiple failures)
1x185 (ditto)
1x195 (ditto, pretty much just a push-jerk)

Do I get partial credit for all the squat cleans it took to get my failures back up to the rack? I didn't think so. No partial credit in CrossFit, and I wouldn't want it any other way.

3x65
3x95
2x115
2x115
2x115
1x115
1x120
1x120
1x120
1x125

The hardest part of the exercise is getting the weight back behind your head after each rep. This one ruthlessly exposes a lack of shoulder flexibility. Ouch.

Chris C,

How is Team Mosul hanging in there? Did you loose the "newbs" already?

Mat B "mfbunch" and I will be doing the WOD tomorrow morning! He will be up your way in a couple of weeks!

TEAM TIKRIT!!!

Any suggestions on something i could sub for this that doesnt involve weights? the gym i normally go to is closed for some renovation b.s. today so ive got no way i can do the wod.

CFWU X3
3x65
2x89
2x89
2x89
1x109
1x109
1x109
1x109
1x109

I had planned on going up at the end, but the last 2 were hard enough that it is good that I did not.

Finished with 3 rounds of 5 ring muscle ups and 5 HSPU. I got 5 head touching the ground HSPU in a row on the last set. That is a 3 rep PR.

Hi all,
Snatches and squats on Saturday
Today
Run (52# back pack); distance 11,160'; duration 24:56.
Until tomorrow...

35,45- for 3
55,65,70- for 2
75,80(failed),80,80,80-for 1

3-65
3-95
115-2
125-2
135-2
145-1
155-1
160-1
165-1
170-1

45x3
55x3
60x2
62x2
65x2
70x1 - missed when the bar fell forward, tweaked my right shoulder
45x1 for 5 singles - too nervous to work any heavier

Joey D,

Everyone from Team Mosul is doing great. I just didn't write down everyone's loads today so they'll have to post on their own. We actually have like three different sub groups since we have too many guys to work out together at once. Hopefully, we'll be adding some new members soon. A group of females who were doing step aerobics propositioned me today. The deal is that if I if I come do step aerobics with them next week then they'll come try a CrossFit WOD with me. I guess I should take it a little easy on them so they keep coming back. Don't want to screw up a potentially good thing, do I?

95x3
105x3
115x2
125x2,2
135x1,1,1,1,1

Ray

Just wondering what the rest is between each set? AND how would one go about starting this program if one has NEVER done the exercises? 40 years old and can climb like crazy, but things are getting more fragile. Want to stay healthy.

Thanks for any insight
Sid

115 x3
125 x3
125 x2
135 x2
145 x2
150 x1 missed
135 x1
145 x1
150 x1
155 x1
160 x1

This is definitely a confidence booster for pushing up my full snatch attempts.

35 kipping pullups

3x5/5 20# Clubbell® mills, one minute break
6x5/5 15# Clubbell® mills, no breaks

3x3/3 72# kb cleans, one minute break. Cleans very strong, I'll work sets of 5 the next time.

3x3/3 44# kb windmills, one minute break

1x20 BOSU ball pivoting pushups - starting with one hand on the floor, the other on the BOSU then doing a pushup and pivoting midair so my hands exchanged positions. Thank you to Steve Cotter for showing me this BOSU drill.

30kgx3
40kgx3
45kgx2
50kgx2
55kgx2
60kgx1
65kgx1
67.5kgx1
70kgxmiss
70kgx1

I haven't done snatch related movements for a few months. It felt okay considering, but I was most rusty lowering the weight back to my shoulders. Plus I'm slow...must speed up!

79,84,89,94,99,104,104,104,109,109

Sid - Rest as required on the multiple single lifts.

Look to the home page left side nav bar for tips on getting started. Take a few weeks to learn the movements... unless you're already in monster condition your body will take a little while to adapt to the intensity. Video and and slide shows demonstrate nearly all of the excercises.

Check out the message board for help with movements and equipment. Be sure to spend some time on the FAQ - link found on the right side of the home page near the bottom under "Friends of Crossfit"- It will answer nearly all of your initial questions.

After warm up I discovered I stink at this

3x65
2x75
1x95 etc..

I definitely need to develope the technique, I could really only muscle these and that was hard enough.

3x90
3x105
2x125 (fell on this one)
2x115
2x115
1x115
1x115
1x115
1x125
1x135

I actually lost my balance and fell on my butt on one set. Luckily I had planned for that (situational awareness ;)) and didnt hurt myself. Towards the end it was getting easier. I actually tried doing a few on a smith machine which was much easier, but I think this takes the 'balance' part out of snatch balances. Thoughts?

If you don't end up on your butt at some point then you haven't logged enough practice time with the O-lifts. With bumpers plates and a little practice dumping the bar you'll be in good shape.

Chris C - If you are caught doing step aerobics Mike and I will have to come up there and deal with you in a Ranger-like manner.

Didn't have time for tuesdays workout so I doubled up today.
Tuesdays wod- 21:59, I think my runs were about a mile but I'll have to check the distance with my car, I just estimated a course from a topo map. anyway first mile was 6:45, second was 6:30
Todays wod- first time trying snatch or related moves so I started out small but got the hang of it pretty quickly I think. Up to 105# I was snatching the weight to get into position in the first place.
3X45, 3X65, 3X75, 2X85, 2X90, 1X95, 105, 115, 125, 135(almost lost the bar on this rep but was able to pull it off)

2xCFWU

Handstands

Felt the same way about the workout-started really light
65-115-135-145-155(miss)145-135-135-135-135

This is one of those workouts where a mirror and/or a watcher would have helped.

Snatch Balance
3x 65#
2x 75#
2x 85#
2x 95#
1x 100# FAIL no depth
4x (1x 100#)

1RM for the power snatch is 115# but I didn't get nearly the depth that I got today with the snatch balance.

Any good subs for this movement? Spacial Restrictions leaving me high and dry!

As RXed.

65#-95#-115#-125#-135#-145#-155#F-155#-155#-155#F-155#-155#

Missed a couple of the lifts getting the bar overhead; didn't drive hard enough.

Going to consider these at OHSes, so new PR of 155#, up from 140# on 2005-12-01.

Definitely a good one for boosting confidence on the amount of weight I can handle for my snatch. I haven't snatched in a while and I was surprised at how well I handled the weight.

3@45
3@75
2@95x3
115x1
135x2
135x1 miss
135x1
I think that's the correct amt of sets. I spiced things up with some weighted pullup/dip practice so may have lost count.

Josh W. -

I think I speak for everyone here when I say, 'Smith machine snatch balances? NOOOOOOOOOOOO!'

For one thing, being able to have the bar land somewhere other than the back of your head if you miss is a real plus to using a normal bar.

Went real light :

95,95,105,105,125,135,155,105,105,135

When going heavy, I would press the weight overhead then do a overhead squat. I had to go light to catch the weight in the down position. I am guessing that it is a mental thing. Does anyone else have that problem, or am I just real messed up???

24 hr Fitness frowns on dropped weights unless you're hyooge and are attempting 100lb reverse Batman skullcrushers.
Therefore, I'm going back in the archives (to Sunday) for my WOD. Focus work will likely be some type of snatch movement and deadlifts.
Thought you should know.

1000 meter row
100 OHS with broomstick
100 situps
100 back extensions
100 dip (pulses) full extension
100 pu's (pulses) full extension
500 meter row
100 back extensions
100 dip (pulses)
100 pu's (pulses)
100 push presses (bar)
50 45lb. dumbbell swings
500 meter row
50 back extensions
50 bent over rows (45lbs.)
1000 meter row

I'll work on squat depth tonight at home. Been modeling my 20 month old daughter who has an excellent natural squat and a strong posterior chain. She's a great teacher!

Since I suck at OHS, I sucked at this, too. Only managed to do
3X3X45#
The problem is going into the squat position with my arms (and a bar) overhead. Any advice on how to get better at this would be appreciated.
Tried to make up for my deficits with some deadlifts.

B/w 77.4kg, B/f 11.3%

3 * 20kg; 3 * 22.5kg; 2 * 25kg; 2 * 27.5kg; 2 * 30; 1* 32.5 (f); 1 * 30; 1 * 30kg; 1 * 30kg 1 * 30kg; 1 * 30kg. Only counted those with good form.

Then did 29 pull-ups (PR) and 31 ghd sits.

Helen

sub'd 1:45 on the bike at high RPM for 400 m run

Webster - 10:41
Mulcahy - 9:07

No access to a bar today so i did this little number:

15-12 and 9 reps of:
55lb db snatch -left then right
Ring muscle ups

Muscle ups felt like they took about six years to complete, actual time was 21:10.

3x45-couldn't do it, kept falling
Did the rest as front squats
3x45,2x45,2x45,2x45,1x45,1x45,1x55,1x55,1x55
Any advice on how to increase strength to pull myself up from the ohs position?

new to cf. no wt lifting experience.
65#x3 65#x3 75#x2 75#x2 75#x2 75#x2 95#x1 95#x1 95#x1 95#x1 95#x1. funny looks x multiple.

Warmed up with 4 mile run and Xfit warmup x 2

Balance snatch
3 x 65
3 x 95
2 x 105
2 x 105 -- too heavy, I was losing these forward.
1 x 105
1 x 105 -- a little better
1 x 105
1 x 105 -- weak again
1 x 105 -- not bad.

My OLY stuff needs work after the 6 month layoff too... man, what doesn't need work?!?!?!

Brand - as follows for the WoD:
45lbs x3, 45 x3, 55 x2, 65 x2, 75 x2, 80 x1, 85 z1, 95 x1, 95 x1, 95 x1. (first time with the Snatch balance so I went light)
-DL and assisted HSPU sets also.

65x3/75x3/80x2/85x2/90x2/95/65x4
Realized I was not squatting that low and wanted to do proper technique, so I dropped the weight back down
I tried a couple of snatches and I did feel more confident
I need to work on my OHS and shoulder strength

I found this hard to do at a commercial gym with no bumper plates. I was too worried about dropping the bar.
3*95
3*95
2*105
2*105
2*115
135 turned into overhead squats
135
135
135
135

I am back in the USA (from Afghanistan)and have taken about 10 days off celebrating with daily overloads of adult beverages and too much pizza. Now 6 lbs. heavier I have finally returned to the WOD.

This WOD required a ton of practice for my stiff non-balancing body, I was getting nothing out of it, so I switched....

CFWU x2
30 135# cleans for time(butt-to-heels)
13:04

Then did a ton of bar only balance snatches for practice. It will feel good finally getting this form down...and I will!!

nothing spectacular... new exercise for me

3's x 40
2's x 45
1's x 50

Kept it light to work the movement, as this is new to me.

45, 65, 75, 85, 95, 105, 115, 125, 135, 135

My boy GM thought it would be fun to do the "Filthy Fifty" today. I think he had pay back in mind.

50 box jumps
50 jumping pull ups
50 kb swings
50 walking lunges
50 knee to elbows
50 push press
50 back extensions
50 thrusters
50 burpes
50 double unders

32:09

GM thanks for kicking my @$$!!

Santini,
I hear you loud and clear. We need to get a CF Nashville affilliate up and running. I'll be back in Nashville in January for our first match with Life, until then I'm working and training up here, so drag your toys out to touch tonight and put the boys thru a good one after they're done running around.

I've played against all the guys in the pic, both with their current team and when they were at Riverside. They are fast, opportunistic players. Fijian, not Maori.

all reps at 95#. my form s@%*s. knees and shoulders are a little rough from rotator cuff(shoulder) and cartilage(knee) damage playing football years ago. i need to work on flexibility. quick story. myself and two deputy buddies dealt with a drunk who did not want to go to jail the other night. after he attempted to fight with us we got him restrained. my partners were huffing and puffing when it was over. after a month of CFng i felt great. better than any other time i had to fight with someone even while lifting and running on my own routine. it's working!

reps-weight
3-95
3-107
2-117
2-122
2-125
1-127
1-135
1-145
1-150
1-150
(37# bar)

Run: Alki-Fairmont Canyon 47min

Reebs, good job! That's why we do it!

WOD w/ 45# bar. While Suggs went all out!
Can't manage to maintain good form on OHS or snatch w/ much over that.
My shoulder flexibility seems to really limit my progress.

3 x 65
2 x 75
2 x 85
2 x 95
1 x 105
1 x 110
1 x 115
1 x 120
1 x 125

95x3/115x3/115x2/125x2/130x2/135x1/140x0 (fail)/130x1/135x1/135x1

I'm still being bothered by pain in the outside of my left leg, just above the ankle. It really affects my overhead lifts as I am having trouble stabilizing myself. Has anyone experienced this?

Oh yeah, the pain has been there for over a week. I don't know how it happened.

reps-weight
3-95
3-90
3-90
2-90
2-100
2-100
1-110
1-115
1-120
1-125
1-125
1-125
Started with some form but didnt keep it long. Good workout. And welcome home Buster.

Shoulder not up to today's WOD.
Did "Filthy Fifty" with J instead

26:46

brendan julian
45 45
55 55
65 65
75 75
85 85
95 95
95 95
105 105
105(f)
105 105
95 105

oh yeah and mini painstorm for cooldown

3 rds
10 hspu
5 bear complex
10 burpull
200m row

Light weight, mostly worked on form
30 x 3,3
40 x 2,2,2
50 x 1,1,1,1

cfwu x 1 plus 3 sets of pushups
wt/reps
85x3
85x3
95x3
105x2
115x2
125x2
135x1
140x1
140x1
140x1
145x1
45x5 for form
1 mile run 7:35
definitely need to work on form had no one to comment on it

BTW=150. Heaving snatch-balances. This was harder than I thought it would be.

95x3
115x2
125x2
135x2
145fail
145fail
140
140
140
140fail
135
135fail
125

The wall went up fast and started falling to the ground shortly thereafter.

-D.

95x3
105x3
115x2
115x2
120x2
125x1
125x1
130x1
135x1
155x1

i am not too sure that my form was so hot because i have never done this before, but it did feel pretty good. a little awkward at first but once i got it, it felt ok, i just hope my form was alright. good one today though.

85#X3
95X3
105X2
115X2
125X2
133X2
143XFail (Lost in squat)
143X1 (OK, not Smooth)
148XFail (power, no squat)
148X1 (OK, not Smooth)

Took weight from cage and power cleaned back up.

This lift is definitely a 'skill' requiring practice
It's also a good way to kill yourself if you're not careful which would be embarrassing since someone would find my body lying under a bar with a teenie tiny weight on it...
65 x 3 x 2
75 x 2 x 3
85 x 1 x 5

Taking the day off, because legs are sore from yesterday's WOD (Deck of Cards). Will resume workout on tomorrow; hopefully legs are not as sore.

3x 45
3x 65
2x 75
2x 85
2x 95
1x 100 ( a little shaky )
1x 95x 4

As the asst coach to the Brevard College Women's Bball team, I don't have much free time to get in and do the WODs--the gym only has iron, no rubber, so I didn't want to drop it-went lite
50x3
55x3
60x3
65x2
75x2
80x2
100x1
100x1
100x1
going to work on this one, had good form, need to go up in weight

3x105
3x105
2x115
2x115
1x125
1x125 (almost tore my neck off lowering bar)
1x115
1x115

The power movement was not the problem, lowering the weight back down on a balky left shoulder was. Hope this gets better with time.

First day back after 4 weeks of handling family business in Virginia. Today's workout was about showing up for me.

All sets with 20#. Failed with 30#

Felt guilty about my weak attempt at these push presses this morning so I did Linda with:
Deadlift: 225#
Bench: 135#
Clean: 95#
Time: 21:35.
Probably one of the toughest girls so far.

Took today as a rest day, but did a few ring pullups, ring L-pullups, ring pushups, skin-the-cat, 1 leg front lever practice.

Well, I had a premonition. I was thinking "This overhead lifting with off of my back is going to sublux my already screwed up shoulder"...I thought about subbing something else, but decided to give it a try...made it to 105lb and subluxed my left shoulder on the lowering portion of the second set of three.

Came back at 2:00 and instead applied the format to deadlifts to get a PR of 340lb, not too shabby.

Finished up the day with my americanparkour.com workout of 20 double-unders, 10 pull-ups and 20 squats...as many rounds in 20 minutes as possible. Ended up with either 11 or 12 plus 20 DU's and 10 Pull-Ups...

All-in-all, not the worst day ever, though I'll listen to that little man next time...

No bar, so I put together another WOD: 21,15,9 of 2x45# db thrusters and pull-ups. 9:19

3.5 mile run
CFWU x3(+ flutterkicks, + ball push-ups)
45
65
75
85
85
95
95
105
105
105
Went light to make sure I get the form down and don't hurt my self. I think my lower end needs fine tuning. On some sets I was able to go pretty deep, but not on others. Liked this one. It's crazy how much of this is form. I weigh almost 200lbs and am humbled by the scores of people who weigh 50 pounds less. Raw strength or form, it just drives me to work harder.
Get some, go again!

Shoulder couldn't take the negative portion of the snatch balance.

double kb cleans (36s):5,5,5,10,10,10,10,10
clubbell mills: 10x10/10, 15x5/5, 5/5, 5/5
clubbell swipes: 10sx20, 15sx20
kb snatches: 18x10/10, 26x10/10, 36x10/10, 10/10

Didn't do the progression but ended up at 1x125#

Stuck with 45lbs after a set or two I felt my shoulders finally rotating to the correct position

Deceptively difficult. I thought after watching/listening to the video that this was supposed to be a confidence builder. Wow. I had balance issues at the bottom and lost the bar on on rep and nearly lost it on 2 others. Stuck with the bar for this one.

45x3, 65x3, 85x2--ugly, 75x2, 75x2, 80x1, 85x1, 95x1, 105x1, 115x1

interesting move. watched sage video a few times. sorta got the hang of it. didn't drop to complete squat and legs were kinda splayed out. not pretty, but felt more stable as i went along. 15 min elliptical warm up 13/13.

super-light and still my form was bad:
45x3-55x3-65x2-75x2-75x2-75x1-80x1-80x1-85x1-85x1

then did singles of front squats and finished with a max set of 21 chinups.

1 mi run; CFwu then:
3x65; 3x65; 2x95; 2x95; 2x95; 1x95; 1x115; 1x115; 1x115; 1x115. Lighter weight, better form. Still looked like a thrashing in progress.

45x3
55x3
65x2
65x2
75x2
85x1
85x1
90x1
95x1
95x1

3 x 65, 3 x 85, 2 x 95, 2 x 105, 2 x 105, 1 x 115, 1 x 125, 1 x 125, 1 x 125, 1 x 125. I had a tendency to pitch forward on these, so I didn't go any heavier. The behind the neck is position is also tough on my shoulders.

I started out thinking I could manage a 45lb bar, but it only went up half way and came down hard on my neck. So, I halved the weight and practiced a few first as a warm-up.

35lbsx3
40lbsx2
40lbsx2
40lbsx2
45lbsx1
45lbsx1
45lbsx1
50lbsx1
55lbsx1

WU=1/2 mile jog
2 x 3 @ 65
3 x 2 @ 75
1 x 1 @ 95
1 x 1 @ 105
1 x 1 @ 110
1 x 1 @ 115
1 x 1 @ 120
Did a five second hold at the bottom of each one.

Taking the day off--had so much to get done after work. Working through the soreness yesterday totally made a difference--I felt great today! Will get back to workout on tomorrow.

With 45-lbs. bar, in kgs.

10 x 3
10 x 3
15 x 2
15 x 2
20 x 2
25 x 1
25 x 1
25 x 1
30 x 1
35 x 1

This is a deceptively tough move. Concentrated on form throughout.

A day behind again, I'll try to catch up.
This was done the 9th in the AM.
45x3
95x3
100x2
115x2
115x2
bad form starts, I drop weight
100x2
105x1
105x1
110x1
115x1
120x1
125x1
I felt like I was doing a push press, tried to concentrate on wedging under the bar, some success. Resseting difficult, wish I could drop the weight, no bumpers though.

To all the other ruggers out there, especially the Nashville guys, the four Fijians in the picture are not doing CrossFit or the Zone, YET. I expect that some will be before too very long.

Say hello to Mark Williams for me.

95x 1,1,1,1,1

Really enjoyed today's WOD! Didn't over do it on the weight since the Snatch Balance was new to both Mat B and I. The balance was quite harder than what we anticipated.

WOD:
3 x 45lbs
3 x 65lbs
2 x 75lbs
2 x 85lbs
2 x 90lbs
1 x 95lbs
1 x 100lbs
1 x 105lbs
1 x 115lbs
1 x 115lbs

Not sure if that weight progression is exaclty correct.

Chris C...hey brother I won't knock on you too bad. Whatever works right?!!

went light, worked all on technique, my hips, shoulders, back or the combo don't have that ROM down yet. got better toward the end.

all sets performed with 65-85 lbs.

50 x 3
60 x 3
80 x 3
85 x 2
90 x 2
95 x 1
110 x 1
115 x 1
120 x 1
125 x 1

finished off with a set of 10 back squats with 140lbs

95(3),105(3),115(3),125(2),135(2),135,135,145,145

185lbs for final single sets. No Problem!

Dan MacD,
Will do. I have made the mistake of mentioning the site and its workouts to him already, we'll see what lies in store for us when spring practice starts up.

3-115
3-125
2-135
2-135
2-135
1-140
1-145
1-145
1-145
1-145
7-115 as a finisher

I found that I was not popping the heavier weight straight up and kept leaning forward. I realized of course when I went back down in weight and felt the proper "rack" position. Live and learn.

Full Squat cleaned all into position and those were good.

3x65 (too light)
3x85
2x100
2x110
1x115
1x120
1x125
1x130
1x135 (not good, had to step into it)
1x135 (fell out)
1x135 (turned into an OHS)
1x115 (good)
1x115 (very good, could have held bottom position for a long time)
4x65

Some WODS make me feel weak, some make me feel clumsy. Oly days make me feel both ways. I have no detectable talent for squatting with heavy things over my head.

45 x 3
55 x 3
85 x 2
95 x 2
105 x 1
105 x 1
105 x 1
105 x 1
105 x 1

45x3
55x3
65x2
70x2
75
75
80
85x2

Still working on form and I am weak. Getting stronger every day though.

45LB X 3
45LB X 3
55LB X 2
55LB X 2
55LB X 2
65LB X 1
75LB X 1
85LB X 1
95LB X 1
105LB X 1

FINISHED WITH A SET OF 16 STRICT PULLUPS

A few days late but I needed the snatch practice.

started with 85#s worked up to 145.

did this one a few hours after the Saturday WOD for pull ups. The rip on my hand was bugging me, but it didn't get any worse. BW 190

Worked up to 105 #, flailing and bailing all the way. outside by the woodpile. Steinborned each rep, conditions: slush, snow, and mud. 35 degrees F.

Killer technical WOD.

weights in kg
3 x 20, 25
2 x 30, 35, 40
1 x 42.5, 45, 47.5, 50, 52.5
this exercise gets hard quick

Snatch Balance
95,115,115,115,115,125,135,115,115,115,

First time doing this exercise. Very awkward so I didnt get heavy at all.

snatch balance was too painful for me to lower the weight back to behind the shoulders with more than 95#

did snatch's to 115# with multiple OHS's. I'm working back to my PR of 135#..then more!
rowed 2K @ 7:25.3

3 x 45#, 3 x 55, 2 x 65, 2 x 75, 2 x 85, 90, 95, 100, 105 (fail), 105, 105

I think this WOD has helped build confidence/comfort in my snatch.

First time with the exercise so I kept it fairly light:

in pounds

3 x 50
3 x 55
2 x 65
2 x 70
2 x 75
1 x 85
1 x 95
1 x 100
1 x 105
1 x 115

Meyer Jeff
95# x 3 55# x 3
100# x 3 55# x 3
115# x 2 55# x 2
120 x 2 55 x 2
125 x 2 55 x 2
130 x 1 60 x 1
135 x 1 65 x 5 (confused)
140 x 1 (not very deep) 75 x 1
145 x 1
145 x 1

Watched the video after I did the WOD. Wish I'd seen it first because my balance snatches were something between a push-press and a balance snatch. I wasn't sure what to do with all that weight at the top. Tried to catch it on the way down a couple of times (ouch) before I just started dumping it. I knew I wasn't doing something right so I stopped short.
3x135/3x165/2X185/2x195/2x205/1x215/1x225

Did this totally late , but I wanted to try it.
Maxed out at 95#, sort of fell apart formwise at the higher weight. But I got a straight-bar muscle-up today! I don't care!

Tariq

all done 12/8/05

Joe: 135x3/145x3/155x2/155x2/155x2/165x1/165x1/175x1/ 185x1/185Fx1

Vanessa: 55x3/60x3/60x2/65x2/75x2/85x1/90x1/90x1/85x1/75x1

Ruby: 10x3/15x3/20x2/25x2/30x2/35x1/40x1/45x1/50x1/55x1

Dave: 95x3/95x3/105x2/105x2/110x2/115x1/125x1/135x1/145x1/155Fx1

Abby: 20x3/30x3/40x2/45x2/55x2/60x1/65x1/70Fx1/70x1/65x1

Jason: 135x3/145x3/155x2/155x2/155x2/165x1/175x1/185Fx1/185x1/185Fx1

Jen: 10x3/15x3/20x2/25x2/25x2/30x1/35x1/45x1/50x1/55x1

Mark: 95x3/95x3/105x2/105x2/110x2/115x1/115x1/115x1/115x1

1 mile
100 situps
100 good mornings with 45# bar
1 mile
25 07

Abraham Lincoln Crossfit

Tom (bw 206)

65-75-85-95-95-95-95-95-105-115