Sounds fun...

Sean--nice pic!

Rock! Looks like some fun in the sun...

Nice work Sean.

I understand Sumo Deadlift High Pulls are the ideal substitute for rows. Okay, no problem. But banging out 50 reps along with 21 reps of hang power snatch's for a total of 3 rounds?

I always love a good challenge, but this may get ugly folks....

IF I make it out alive, I'll post my time.

It's going to be tough takin Sat. off with this one out there. Maybe I can sneak off to the gym for some fun with the snatch.
(snicker)

Running a 400 might be a better sub in terms of actually being able to finish- and yes, I know the point is probably to hit two different kind of pulls, but maintaining a decent metabolic load and actually having traps tomorrow will win out for me, being rowerless as I am.

How much weight should I use on the sumo deadlift high pulls? Also, do I do 10 for every 100 meters?

Holy crap. I just watched the Sage Burgener video of the power snatch again. Notice the jump she gets while getting the bar overhead.
That and the speed are superb.

Never mind, I found it in the faq section. If anyone is not sure like me it is 45# for men and 30# for women. And yes it is 50 reps for 500
meters. I wish I had a rowing machine.

this will be my first time doing the snatch, tips?

15:31 - 65# hang power snatches. Backs of my shoulders whipped. As I became more tired, my form my actually have improved a little. I had to use more hip drive and a dip to get under the bar.

Time to do yesterday's back squat WOD.

OK, new guy question. Last time I did rows I discovered that my rower's display is broken so I "assumed" 1 pull = 10 M and kept count.
Is this the way to go or should I sub SDHP?
J

J-

that's a good rough approximation, especially if you are hitting around 25spm or less. or you could just do 2:00 sets. if your stroke/min gets to high, you aren't going to get 10m per.

really cool pic.

Frank,
dont just jump into doing them. the snatch is a technical lift on the other end of the spectrum from preacher curls. spend a lot of time w/ a broomstick. then spend a lot of time w/ a bar. THEN add weight. if you can, get a coach. and start reading and downloading videos to get an idea of what a good snatch consists of/looks like. heres my favorite video of the snatch and a place to start: http://media.putfile.com/Ironmind_1993_Dimas

spend some time at these sites as well:

http://www.mikesgym.org/

http://www.hatchdome.com/home.htm (especially the 'Hatch Olympic Lifts' section)

sub'd SDHP
85lb snatch
17:35

11:08
163 lbs bwt
subbed 45 lb sdhp's x 50 for 500 m row (rower coming next week, yippee) with 75 lb hps

11:16 as RXed - form is improving

18:01
192lbs bwt
65lb snatch

My wrists/forearms got very fatigued towards the end of the last reps on the last two sets of snatch. Is this common?

Did both yesterday's and today's WODs:

1) BS 225,275,300,315,325,330(pr),315 Dropped back down on last set as I could feel my form getting loose.

2) 18:20, subbed SDHP for rowing, snatched w/ 75#

NRG
Don't know if the wrist/forearm fatigue is common (though I suspect that it is), but I can tell you that at least one other CF'er experienced the same thing....my forearms were smoked.

Great workout today...

as Rx'd:

Russ - 14:50
Justin - 11:30

We're off to the International Auto Show today down in Detroit...enjoy the weekend everyone!

14:46... but Im not sure of the lbs... I had 2 25# plates on the 7ft bar its probably 15 or 20 #

Crossfit Baghdad:
Subbed SDHPs for row

Rose: 13:45
Norman: 13:30
Fisher: 14:45

I used 55.bs for the snatch.

10:28. Sucking wind.

Used 65# for the snatch.
16:57

you folks are my heros. I did 3x 15 snatches @ 75# and two 25# plates for the sumos and my lungs were just burning! I think I left my forearms at the gym, because I have to move my elbows to type. Rookie question: do you people stop for breaks in between? is it intermitent or planned? I just feel like I'm going to die sometimes..... ( I know, it's supposed to be hard!) an input would be great.

Alright, I will take my time practicing the snatch. On the other hand, what can i do to replace the snatch and get a workout in? Or just practicing the snatch is good enough?

I've been around long enough that I shouldn't be asking this, but I am wondering what the general consensus is. Are we throwing all technique out the window when we do the snatches and just powering them, or are we keeping it strict and technical, or a combi. of both.
Curious what the more experienced people are doing. Thanks

Steveo

13:45
Subbed 2:00 on the elliptical machine on the hardest setting and the steepest incline for the rowing, since that's how long I'd take to row 500m about.

There were three of us today (Wifey, J, and myself) with only 2 rowers. Did the following WOD instead:

Station 1: 5 Renegade Man Makers modified to include a dumbbell OHS and OH lunges.

Station 2: 20lb D-ball slams

Station 3: Sit-ups

30 minutes worth rotating everytime the person at station 1 finished the RMM's.

Afterwards, wifey jumped on the pull-up bar and blasted out 21 kipping pull-ups. A little muscle man approached her soon after and lectured her on how she was on the road to serious shoulder injuries doing pull-ups like that. Funny thing is that she was a gymnast for 20 plus years including competing at the NCAA Division 1A and Elite level and has been a kipper all her life. What an idiot. Regular gyms suck. She then got back on the pull up bar, cranked out a few strict pull ups, looked in the mirror and flexed. It was hilarious.

16:26 as Rx'd.

11:13

sub'd
Ran 500 meters
50lbs HPS

I need practice (former bb'er)
bw: 190

1st round:
snatch - 75 lbs x 21 reps
sumo deads - 45 lbs x 25 reps

2nd round:
snatch - 45 lbs x 21 reps
sumo deads - 45 lbs x 25 reps

3rd round:
same as second.

Am new to Crossfit and loving it. A friend told me about the site two weeks ago and I've been busy setting up my home gym accordingly...am very impressed with the approach, wealth of information on the site, level of support offered. Many excercises are new to me and I'm not in the best of shape, but there is no doubt that I will benefit from paticipating. Many thanks to all involved for the opportunity.

So here goes...

Xfit w/u x3,
75lbs for 1st set of snatches,
55lbs for next 2 sets.
Otherwise as prescribed, 14:34

Yesterday's WOD - 225 but did full squat. Will attempt not to hit head with bar trying snatch today.

I do not have a powerlifting background. In reading yesterday's link to Starting Strength it refers to doing squats daily to increase strength. I have always been what I call a typical gym squater (heavy but only like 1/2 way down). Now I am determined to get to full squats even if that means starting with a bar. I have a question about increasing strength (not for muscle hypertrophy). Which would be better to do (on top of WOD)?:

a) Squats 5x a week for 5 sets of 1 reps
b) Squats 3x a week for 1 set of 5 reps
c) other??

Thanks for any and all feedback. Also is there any advantage to "pre-fatiguing" my quads so my hamstrings do more work on the squat or is this just a bodybuilding technique only?

Comment #16 - Posted by ediddy, thanks, that video is amazing. I have seen it before but is still hard to believe.

I need to work on my running so I will do these later today subbing runs for the rows. The weather is still a bit cold here in St Louis, MO this morning, temp 30F and breezy, feels like 19F with windchill. I will try to get out this afternoon when it should be sunny and around 40F.

#29 Frank

I put "snatch sub" (match all words) into the messageboard search engine and came up with kettlebell swings.

My guess would be to either:

1. do rowing and KB swings and ADD snatch practice afterwards,

2. do rowing and snatches with broomstick and then add KB swings to finish off your metabolic workout.

I like option 1. Be warned I'm a long time luker and sporatic CFer.

Team Ruthless Cf Va

rowed and weight as written

time was 10:36

2nd set broken once,3rd set broken 3 times

cfwux2
3 rounds
row 500m (sub sdhp 45#bar)
hang power clean 55# 21 reps

1)4.59.81
sdhp unbroken
hpc broken 11-10
2) 5.27.28
sdhp broken 30-20
hpc broken 11-10
3)5.01.27
sdhp broken 30-20
hpc broken 11-10

total=15.28.36

Excellent, i'll work on the swings (i'll need to use dumbells, no kettles where i am at) go for 21 reps too right?

went to the gym with the birthday girl, the lovely Anne Farnum. her present?

cfwux2
Anne-assisted pullups & dips

3 rounds for time:
500m rows
sub'd Thrusters for PwrSnatches

Anne-20lb barbell for first 2 rnds, broomstick for 3rd rnd 20:02
John-65lb barbell 20:45

she finished with 40 unanchored situps and 2 rnds of elbow-plank.

it's always a pleasure working out with Anne. Not only does she give me an opportunity to showoff, but she's always willing to try new ideas, accept advice, and she works out hard while keeping her great sense of humor.

17 minutes

65 lbs hangsnatch

Johan

Totally read the wod wrong and used hang power cleans instead.

Thayer: 19:14 used 56lb clean 1st set then 50.5lb for rest

Talissa: 15:36 56lb clean

Sheila: 3 rounds row 500M and 21 OHS (12lb bar) at 14:37

17:50 As rx'd but with OBar only- focussed on form.

Then "cool-down" with a 15k run. It's just too nice out! I didn't want to stop: 11degree c (52F) here in East Canada!!

17 minutes (used 25 kg for hang power snatch). Really good technique with a jump. I was quite pleased with this. Feel I could have done this faster, as I had to load weights due to someone taking my barbell. bummer!

17 minutes (used 25 kg for hang power snatch). Really good technique with a jump. I was quite pleased with this. Feel I could have done this faster, as I had to load weights due to someone taking my barbell.

16:55

Subbed 50, 1 pood kb swings for row.

Ray

Started with tabata squats as warmup; Steve, 15; Leanne S. 15
WOD: Steve, 65#, ~18 minutes. Leanne S. 30# bar, 18:30. Snatch outside in 35 degree garage, rows in very warm basement, so a bit of transition time. Great workout for form building.

Hey DJ,
I read your comments from the 13th. I didn't know you did chain drags in the Cub Scouts oh I mean the Navy!:)

Hi everyonee here are my results for todays WOD.

Weight used for Hang power snatch 30kg (thought 35kg was too much though will use it next time)

Time = 16:30

London Crossfitter!

PS: Any crossfitters in London please get in touch I am curious to here from you as I am opening a crossfit gym.

13:28
Subbed SDHPs and hated every one of them.

23:44

Subbed 40lb seated rows and 55lb snatches...

Mad ,bad workout. Subbed 30 burpees for rowing.Very tough.90 burpees in all and I miscalculated on the weight and did 85 lbs. Probably a 10 k tomorrow so I will read it wrong and do 10 miles....!Time 16.46

Matt,
rest just as much as needed. youre shooting for a fast time and too much rest will kill your time (and more importantly your intensity). some do actually set a limit on rest prior to starting the WOD, which helps force them not to rest too much. and theres also the choice of selling out (going all out for all the reps and no rest) v. managing the WOD (partitioning reps and rest strictly so as to get a PR). check the Message Board for more info.

Frank,
another option is to do box jumps, which i think better simulate the snatch than KB swings. i would just sub 21 20-24" box jumps for the snatch and then practice the snatch afterwards.

Steveo,
any WOD w/ Oly lifts, i really try to nail my best form. at the same time, i recognize my form will deteriorate as i get more fatigued during the WOD.

cfwuX3

sub 25# sdhp
45# hps

20:57 min

Subbed 400 meter run for row.

16:44

12mins.

Modded as:
500m Row & 21/21 30lbs DB Single Arm Snatches. (x3)

10:03

Used bowflex in rower configuration @ 50#,
55 reps per 500m, ~ 1:35 per row.
75# Hang power snatches.

45lb. SDHP 65Lb. Snatch Time-21:30 Wt. 154lbs. Great- I find my techniquebecomes more important as I fatigue because good technique requires less energy.

as rx'd
13:33

GM, your wife is my shero! I was a D1 gymnast also!!!

used 30kg for snatch

time 11:58

WU: 45x60 SDHP, 75x21 HPS 3:58

Coffee and cup o' eggs for time ~10:00

11:58 WOD as Rx'ed

t=22:00 sub 45# sdhp for row, otherwise as rx'd

As rx'd
19:08

Crappy technique - first time with this lift

Ben: As Rxed, 14:42 (all sets broken 11, 10)

Matt: In Vegas, will have some making up to do

cfwu
26:49
sub'd sdhp

as rx'd
17:15

50 SDHP - 45 lb bar
21 Hang Power Snatches - 75 lbs

11:53

Doubling up again:

Back Squat 7x1: 225, 255, 275, 295, 315, 335, 345(f)
Haven't been buried under a bar in a long time...

Then-
3 Rds for time:

50 SDHP 45#
75# Hang Power Snatch 21 reps

Time = 9:58

first time with hang snatch

75 X 9
500M row
65 X 12, 65 X 9
500M row
65 X 21

tried and failed miserably to do handstand on rings afterwards

I LOVE this! I found me a new hobby....

dropped snatch weight to just the bar. easing back in after shoulder injury

14:15

Nice workout.
cfwu x 1
17:54 Total
Rows:
1;45
2:07
2:05
Subbed 65# for snatch

ediddy #56

Yes, I can see that jumping involves more explosive movement than KB swings... and I certainly enjoy jumping more than KB swings.

Thanks,

16:23 as Rx.

45# HPS
14:59 ughh

Grreat job Katie Jo... do ya wish you had a rower at school????

Get some Go again

subbed #45 kb sdhp for row
snatches #75
21:09

16:48

Grip was tested on the snatches.

Sumo's for rows. Snatches set of 7. 29:05.

Two Rounds of:

Jump rope, 3min.
50lbs Hang Snatch, 21 reps

Time= 19:17

Just finished. Wow. Sumo dl hi-pull 45# x 3 x 50; hang pwr snatch 45# x 3 x 21. Forearms are dead. Have no experience with the Olympic lifts. They are great, tho.

Oops. Time was 16:25.

65# with hang snatches
subbed sdhp's for row
22:00
snatches weren't perfect but best form I've ever had

I met Toby at the gym today. First time I have met another Crossfitter. That guy is in shape, BTW. Hey Toby, sorry about interrupting your WOD, I just had to talk to you.

I pretty much knew he was a Crossfitter when I saw him power snatching for reps...

I am 4 days behind. Did the power cleans today. Tomorrow I am going fishing so I hope to get caught up sometime next week.

Warmed up with a 1/2 mile run on the treadmill.

95-105-115-125-135-145-155-165, DNA. My last attempt felt a bit like a reverse curl. I know thats a problem, I just have to sort it out.

Finished with a 1/2 mile run, some one leg SLDLs for my left hamstring and 40 back extensions.

As rx'd: 16:43

As rx'd 17:04
:30 secs to get from rower to weights but the rest was worth it. Approx 2:00 for each 500 Meters. Hang power snatch 21, 14/7, 11/10.

I guess snowboarding after the squats yesterday wasn't the best idea. But the climb from the top of the lift to 13,000+ feet was a workout coach would have been proud of.

13:15
One rower for two of us, so I subbed sumo deadlift highpulls rounds 1&3. Fried my grip.

Karl: 15 mins with 35kg

Rachel : 12 mins with 15kg

smoker....nice one!

Lorenzo, lemme know when you're opening and me and Rachel will pretty much move in mate!

Completed 2 WODs today.

Today's WOD: 3 rounds @ 20:40

Yesterday's WOD:
135X10
185x1
205x1
225x1
255(failed)
255x1
265x1
275(failed)

1/2 mile run for 500m row
85 lb snatch
BW - 215
19:00
Snatch 21,21,18,3

had to do two wod's back to back today

for today's:

subbed SDHPs with 45lb for rows: rounds or 50, 35, and 20 reps
used 75lbs for hang power snatch: rounds of 21, 15, and 9 reps

time for this shortened version: 8:25

followed with yesterday's back squat wod

I only have 300 lbs of weights:

265
285
300
300
300
300
300

11:59.10 as designated

WOD was #3. Still have to swim...

eddidy,

a great sub for snatches is doing kettlebell swings while box jumping

i suggest having a buddy video while you try it

great fun for the whole family

sorry, i meant ediddy

that'll teach me to post first and edit later

Did 35 minutes of legs: lunges, squats, calf raises, exercises that worked hip flexors, hip abductors, inner/outer thighs. Loving that my black Puma workout pants are getting looser! I'm off to a wedding now...wearing a smaller size. Thanks Crossfit.

Why does it always look so easy on paper???

18:26

Sub'd Horizontal Back row machine, 50 reps at 80lbs for rowing 500m. Sets broken x2. Forearms smoked. Felt power increase with snatch little by little with focus on jump and pull.

"Crossfit, you had me at thruster"

gbass,
'great fun for the whole family'...as in, 'hey, everyone...lets watch the video of Eric killing himself! come on, Grandma...its hilarious!' awesome suggestion.

cfwu x3

WOD: 13:13...subd 60 pulls on my rower for each 500m. wouldve gone straight 1 pull=10m but i dont think im very efficient. first set of snatches felt great...'pop' decreased after that. some running later.

as rx'd: 12:39.

CFwu then:

45# x 50 SDHP
75# HPS

11:59 Nice buzz that one. Thanks Coach.

Over 40 people played Brand X baseball this morning.
Two teams the Bull Dawgs and the Boxers.
To get a hit you had to do an exercise at "Home Plate" .
Run 80 M to 1st base and do 25 push presses.
Run 80 M to second base and do 25 squats.
Run 80 M to 3rd base and do 25 lunges or 25 box jumps.
Run to home plate and mark a run for your team.
1st hit 10 pull ups
2nd hit one pass on the monkey bars
3rd hit 10 Turkish Get Ups
4th hit 10 handstand push ups
5th hit-10 burpees
6th hit-10 kettlebell swings
At the end of 25:00 minutes the teams were tied. So the teams squared off in a 3:00 pull up challenge. Points were awarded for every five pull ups. Only one team member allowed on the bar at a time. Each team completed over 170 pull ups in the 3 1/2 minutes. Boxers won by one pull up.

1 round CFWU

Garrett:
2 rounds
43# SDHP x 50
65# HPS x 21
17:52
+ 2 sets of 6 of single 53# KB snatches

Cori:
2 rounds
25# SDHP x 50, 30# SDHP x 50
30# HPS x 21
~20'

Followed by 45' hilly walk with me ma...

Dr. G

50 Sumo Deadlift High Pulls Jen:30# Paul:70#
21 Hang Power Snatch Jen:30# Paul:65#
800M Run
50 Bent Over Dumbell Rows Jen:10# Paul:25#
21 Hang Power Snatch Jen:30# Paul:65#
50 Air Squats
25 Janda Situps
25 Bent Over Dumbell Rows Jen:10# Paul:25#
21 Hang Power Snatch Jen:30# Paul:65#

9:10 as rx'd

Almost knocked myself out on my second snatch, that was my only break. I now have a nice goose-egg on my forehead to remember this WOD by.

26:25

Three rounds for time of:
42 pound Sumo deadlift high pull, 50 reps
72 pound Hang power snatch, 21 reps

Today would have normally been a Crossfit Max. effort day for me.

Todays WOD as written
10:10

Steveo

10:25 as rx'd
I did some rowing intervals yesterday after the squat workout yesterday, but it didn't seem to be an issue today.

As RXed.

Total time: 13:17

R1: 1:49, 1:58; total: 3:47
R2: 2:16, 2:33; total: 4:49
R3: 2:15, 2:26; total: 4:41

HPSes broken as follows:

R1: 12-5-4
R2: 5-4-5-3-4
R3: 5-4-4-4-4

That was a lot of fun!

Grip was the limiting factor on the HPSes.

Did a demo of the first 2 rounds of Fran at the open house of the group (FACT) that CF Toronto is part of afterwards, too. Performance was sub-par, although it was only a couple of hours after finishing today's WoD. Time was 3:51.

Oh, and as part of another demo, had a short (around 1 minute) stick fight that ended up on the ground for the last 30 seconds or so. Fun stuff!

Team Fatkid, Maine Chapter:

Fatkid: 14:13 as rx'd
Oakman: 11:04 (sub'ed 800 meter run for erg)
Jonny: n/a, @ Lehigh

One arm handstand static holds x 20sec,20,20
CFWU
One armed DB SN and OHS one arm then other.
75
85
95
100
105
110 missedx2. Just like with regular SN I am not dropping under wt at the top so it is more of a power snatch. I figured following with deep OHS will help my balance so that someday I will actually do them the way I think they should be done. I am also sure I could add 10-20% more wt if I did.
80x10 reps alternated arms without stopping. These get me breathing hard!

17:35
SDLHP with 45#
HPS with 45#

20:12 w/ 50 rep 45# shps subbed for rows

Does throwing up a little in your mouth but then immediately swallowing count as meeting pukie? Seriously.

19:20

1st round: 163#x21 SDHP substituted for rows, 75# hang snatchx21

2nd round: 163#x15 SDHP substituted for rows. 65# hang snatchx21

3rd round: 163#x40 SDHP substituted for rows, 65# hang snatch x 21

awesome workout

13:17 snatching with bar only. Just learning the snatch.

Did WOD from 051216

21:16 (23:45 in December)
100 Sumo DL High-Pulls, 20lbs
50 DB Thruster, 30 lbs
30 Bent-over rows, 40 lbs
75 SDHP, 20lbs
25 DB Thruster, 30 lbs
15 Bent-over rows, 40 lbs
50 SDHP, 20lbs
15 DB Thruster, 30 lbs
9 Bent-over rows, 40 lbs

Felt great...cut almost 2.5 minutes off time, while adding a little weight (thrusters), and doing SDHP (forgot and just did upright rows last time)

12:32. Sub'd 1 arm snatches due to space restriction at the gym (too many resolutionaries there this weekend). Went too light at 25# - could have done 30# as all sets were unbroken. Finished with 4x10 ghd situps (used ball under hips and locked feet under a rail. Started with CF warmupx3. Great workout today.

24'57 total, 2'01\500m 11+7+5 95lbs, 2'11\500m 11+7+5 95lbs, 2'12\500m 11+7+5 95lbs. no label on the weight thought it was 75lbs oops? better off for it though!

As rx'd

17:00

First round of snatches ugly but got form down for second two all sets broken.

19:41 all sets broken.

As RX'd:

12:56.

5th WOD. I need to learn to stop sprinting out of the blocks.

Matthew: 45lb 9:49 Go up to 50lb or 55lb next time.
George: 30lb 9:45.

15:13
Did 30# barbell one-hand HPS; shoulder wouldn't take the regular version. Re-setting the grip on the bar and keeping balanced slowed down the reps enough to get through them without stopping.

Re-read Crossfit Journal article on squats. Practiced perfecting form on various types of squats with little or no weight.

14:00, 65# Hang Power Snatch, Row 1:47, 1:56, 1:52, at 205 bwt, moved rower from garage to basement for the winter so some transition time (stair sprint) is included.

Sumo for rows.
55# snatches instead of 75#.

22:35

If interested, this months issue of THE ECONOMIST features an article titled "The Problem of Shrinking Populations". Felt it was relevant per 01.12 article/discussion on demography.

15:58 as prescribed.

26:37 as rx'd. warm up was a bit heavy--15 min elliptical 14/14, but got new heart rate monitor, so for 1:13 total work out, including stretching before and cooldown after, hr max was 206 (briefly), avg hr was 144, with hr zone 80-194.

cfwu x 4 rds (all sets 10 reps, +pu's, and 15lb snatch for form)
45lb sdhp (broken)
75lb hanging power snatch (broken)
total time: 27:35 (i felt like drift wood after this one)
10sec sprint(1.5x basketball court)/15sec restx22reps

as a newbie to the workouts the high times make sense in that one can look at the so called "conventional" fitness methods that most people come from i.e. machines, large amts of low intensity cardio, low impact aerobics classes, bodybuilding, etc. these high times just proves those forms of exercise aren't enough and to me the effectiveness of crossfit is even more apparent. I have been doing it a relatively short time and i have seen huge gains and i love this better than anything i have ever done. It is almost a sport in itself the way you are constantly competing against yourself. Most people that go to gyms are just robots. sorry for the rant just want to add my 2 cents.

Sumos x 50 for rows. Loved doing the hop for the power snatch - what a difference good technique makes!
17:15

14:40 as rx'd...although i prolly should have done that before my 7 sets of 5 max BP...im gonna feel it tomorrow

cfwu

wod 18:07

Typo, exercise page right side under FGB. Frelen.

Bill 17:39 SN #55
Rowing R1: 1:46
R2: 1:52
R3: 1:48

Kallista(12) 18:51 SN #20
Rowing R1: 2:40
R2: 2:37
R3: 2:38

I did yesterdays and today's wod...then I fixed my broken washing machine. Full day! :D

Back Squats (went light because my workout space has been taken over for the week, no room to bail out if I needed to). 95, 115, 165, 185, 165 x 3

I'm leaning forward on the way back up from the back squat. Is this normal if its too heavy?

18:48 with the SDHP (45#) 50 reps per round (broken) and 45# on the snatches. I really need to work on those!

T

CrossFit Atlanta
Sub 50 SDLHP for rowing

Alex, 10:35 #45, #45
Russ, 12:48 #45, #45 (2 rounds)
Ryan, 13:20 #75, #45
Robby, 17:23, #75, #45
Carrie, 19:36, #25, #25
Dan, 21:31, #45, #45
Sea Bass, 24:00, #75, #45
Frank, 26:14, #65, #45

CFWU x3(sub'd flutterkicks for sit-ups)

WOD :17::19(50 SDHP's @ 45lb for rowing)

Had no energy or strength today. Probably from the beer and wings last night. That or sleeping on Josh's couch. Anyways, grip was my limiting factor, left my chalk at home. I have to admit, subing SDHP's is harder then actually using a rower. Yesterdays BS WOD tonight.

There's the Matt G I know and love.

Matt G,
What's your problem with twinkies?

Well I made it to Novato with my life; and without having to take anyone elses. Although the car rental company didn't have the car I reserved and then tried to pawn me one that was twice the original cost. So someone almost died but restraint was maintained and beyond that it was a good day all around I think.

I'm excited to learn some cool new skills and meet some cool new people tomorrow at the gymnastics seminar.

Sub'd 3.2 mile runs for 500 meter rows. Runs on treadmill with 1 degree incline.

75lb hang power snatch
Round 1. 13/8
Round 2. 8/7/6
Round 3. 9/6/6

Time: 15:45

Completed 4 rounds of overhead squats with the 45lb bar and 7 rounds of handstand pushups. Shoulders were tight and really tired afterwards.

DROM
OHS/Situps/Rev. Hypers 2x15

WOD - 20min.
subbed SDLHP for rows x 30
45# bar for both exercises
all sets broken

Stretching

As Rx'd: 24:55

All snatches were broken. Its a good thing I've been working on my hook grip otherwise I wouldn't have been able to hold on.

12:20 w/ 50x45# SDHPs for rows

13:02 w/ subs

50 sumo dead lift high pulls using 2x20# db's for each set of rows
21 20" box jumps for each set of hang power snatches

I hated to post my time...30 minutes...the rowing machine has nothing on the sumo high deadlift...

sets broken all over the place...1st time doing the hang power snatch...last round I did get the 75lbs up...just no energy tonoght so I forced my way through it...

#102
Jeff - that baseball workout looks like it rocks!
I will try a version of it in my camp.
Thanks for sharing!

3 rounds
SDLHP(20kg) x 50
Hang Power Snatch(25kg) x 21

20:00

Random thought, might be more appropriate for a forum. Eva, we've been hearing a lot from Bode Miller in the news lately. Heard a breif portion of his NPR interview...sounds like he is a freak when he trains. A work-out is not worth a damn if you are not puking your guts out. But the other side of the coin RE his 60 minutes interview seems 180 degrees out of phase from that mentality.

Any thoughts?

Sumos X 50. Snatches with O bar only. First time doing these, good form first priority. It still kicked my tail! 15:26. Keep freakin' rockin'!!

Rob F.
There was also a writeup on Bode in the latest Maxim. He seems the work hard-play hard type of guy. He said he only starts preseason traing 5-6 weeks prior, but works hard enough to get the results in that short time.

As prescribed in 32 minutes. I was able to rip through the rowing, but got bogged down in the lifting.

15:09 as Rx'd.

Snatches outside in windy sleet, rows just inside the basement door.

Subbed 1/4 mile runs for rows and used 65lb for hang power snatches. Time 18:20. I will use 75lb next time.

20:45

Subbed 50x45# SDHPs for 500m rows.

used 15 pound curl bar for sdhp and hang power snatches. Time 11:50 Im only 14.probably will go higher next time. Crossfit is the best out there.

I'll stand with Matt G. I'm glad I got to read his response to Doug before it was edited. ;)

As Rx'd - 12:32. The simpicity of this WOD masked it's difficulty.

Warmed-up for about 30 minutes with a modified CFWU that included MU's, pistols, handstands and some club bell practice.

Doug: Some of the times posted often seem beyond belief to those new to CF. Give the CF methodology a year, constantly striving to improve all aspects of your athletic performance and your OWN times will begin to amaze you. The CF elite athletes are capable of amazing performances and yes, some of them are (or were) Olympians.

Subbed 65# for power snatch,otherwise as rx'ed.
19:00 min.

Butch, thanks for the use of your gym. Good time on your workout and I hope the birthday girl had a good one. Hope to get together and workout soon. Go Seahawks!!!! Also, lets get together one Saturday morning and go Mtn. biking. I know A.J would love to go also.

CFWU x 3 (Modified - No Pull-ups or Dips)

3 rounds of:
Row 500m
55 lb HPS x 21 reps (1st time doing these)
Time = 14:08 (Had trouble using fingers to stop the stopwatch. Forearms are FRIED)

team tikrit:
mfbunch: 18:53, SDHP sub for row, hang snatch power cleans as prescribed
joeyd still walking wounded, subbed 5xmax of(bench press body weight, pull-ups)
get some, go again, lay down heaving on a flat bench, give thumbs up signal but no vocal response to individuals concerned about your physical state

Rower: 15:50min 300Cal
Lifecycle: 30min 10.5miles

21-19-11/60lbs DB Snatch each arm
3X 20-Dips

17:11 as Rxd

Subbed SDHP for rows. Everything else as rx'd
16.47 Afterward 2 sets of incline press at 135 lbs supersetted with 45lb curls.

Highly modified WOD:
3X500 m elliptical trainer
3X21 hang clean 45#
12:45

No decent rower so Subbed to:
4 rounds:
400m Run
15 ( 5,5,5) 40kg Hang Power snatches
33min 15s

Subbed 50 strokes at high resistance because my rower's computer is busted.

WOD:
50 strokes
21 reps 75lb HPS
50 strokes
21 reps 75lb HPS
50 strokes
21 reps 75lb HPS

Time = 16:44

Cool Down:
Med Ball V-ups w/ 12lb ball, ladders up from 1 to 10, then back to 1.

sub SDHPs for the row.. Sub 65 lbs HPS.. 17:53.9 good one coach..

Did snatches with 10kg as I haven't done this lift before.

14:53

BTW=150. C2. 15:10.

Soundtrack: Blackalicious.

-D.

subbed sdhp andni think that was what slowed me down
26.56
tuff

17 min

subbed 45# SDHP for rowing, 45# snatches: 16:16

14:50, 65# snatches.

Ride bike 10 mins
Burgener WU x2
WOD as rx'd
Round 1: 5.43.31
Round 2: 6.36.80
Round 3: 5.37.27
Total: 17.57.38
Rested too much in round two.....again.

First week with the program. Was gonna ask why no special grip workout then I did this one :) Now I can't type.

23:50 too much resting

Subbed 45# SDHP, 65# snatches

Used 45# dumbbell snatches due to impossible crowdedness of gym. 10 each arm, which was probably too few. Took 12:06. Afterwards worked on GHD situps and pistols, both of which left me feeling pretty beat up.

looks like somebody went missing from this post

happens all the time: people just explode, natural causes

Modified:

High Sumo deadlift pull (1st time doing it), 25lbs, then lowered to just the bar - need to hold at the top longer.

Replaced snatches with KB swings (30lb dumbbell, then 25lb dumbell) - keep arms locked next time!

Practiced snatch with broomstick.

14:38 RX'd (72.5# KG conversion)
rows 1:49, 1:54, 1:52

16:58 with 36# bar for snatches. That is not an easy lift to do right!

25:15 as rx'd

Rowing strong at 1:45 pace for all 3 sets.
Snatches broken at 5-7 reps.

24:18
No computer-thingie (technical term) on the rower, so did 100 pulls instead (just under 3 minutes per time - so likely more than 500 meters) - then ran downstairs for power snatches - all went well until the second round, when someone snatched my bar and I had to re-set up a bar. Power snatches broken into three sets per round (10/8/3; 10/7/4; 10/7/4). Finished with handstand hold.

subbed 400m run for row
18:23
I can tell I went heavy on the sugar all day long

18:50 as rx'd.
Added 30 sec travel from C2 to bar for snatch included stair climbs. Thighs are shaky right now.

16:26 as prescribed.

25 minutes and change. My cardio is really bad. Also, I didn't do any sets of 21. They were all broken, and for the second two I had to reduce the weight. By the end I was using just the bar. The only direction I can go is up... Looking forward to the next WOD.

As Rx'd 10:56

13:21 as Rx'ed
Had to run down stairs to do the HPS allbroke 11/10

75lb snatches, all broken
45lb SDHP subbed for row 50 per 500M
13:20

as rx'd: 11:12

Rowing machine and free weights are on different floors, so I adapted:

3 X:
400 m row, run up 2 flights of stairs, 21 X 75# snatches, run down stairs.
Time: 22:28

Rows went super-fast, but going between floors made up for it.

Not comfortable doing snatches in the power cage. Subbed 95 lb. hang power Clean x 21 instead. Rows were about 1:52/500m, setting 4 (and that's huffing and puffing, trying hard!). 3 rounds.

18:02 total.

HPC form not very good. Not much if any jump/stomp, kept catching with a backwards bend instead of vertical torso. Caught on hands and not racked on shoulders. Form needs work.

Still, a good workout!

As rx'd. Row machine on 2nd floor of gym. 15:07
Seahawks game watched during workout.

Subbed "Annie Light"

Double under/situps rounds of

25-25-20-20-15-15

It took a little while to get the hang of double unders!

Make up Day #1 (Will do days 1/13 and 1/15 tomorrow)

Did .3 miles on Aerodyne/Lifts as perscribed

13:59

11:32
Subbed 45lb sdhp x 50 for row
75lb hps x 21

17:29 minutes.

My first complete WOD for a long time. I'm chuffed to have got through it.

Used 30kgs on the snatches.

17:05 as rx'd

As Rxed
(30kg Snatch)
A 13.01
J 17.23

Subbed this:

- 21 burpees, 21x25kg sandbag hang power snatch
- 50 situps, 21x25kg sandbag hang power snatch
- 50 pushups, 21x25kg sandbag hang power snatch

26:09

Felt weak. The sandbag snatches killed my grip.

Used 20 KG bar only. Should have gone a little heavier
Time 14'10"

full olift wo before

wod 11:47 as posted

Warm up and practice snatch with 35-lb bar

1st Row: 1:56
Transition: 0:26
1st Snatch: 2:42 (very broken)
Transition: 0:40

2nd Row: 2:00
Transition: 0:34
2nd Snatch: 3:02 (7-7-7)
Transition: 0:36

3rd Row: 2:02
Transition: 0:21
3rd Snatch: 2:34 (7-7-7)

Total: 16:54

Breathing *very* hard.

doubled down, did yesterday's workout this AM...today's WOD in the PM...
substituted SDHP for rows...

13:53

9:07
ran 500 meters

Well i can see this is a mind machine now it was edited, and if you took it as negitive, well then you must of been offended by it. Was not meant to offend, but to inform. I'll keep doing it, not a problem, but you know, you wont see times i think ever like i do here, and also, i am very positive, this will not hinder me...

WOD as rx'd
14:17

12:32
80# snatches

partial tear of left rotator cuff was finally starting to heal. feels like this wod set me back a few weeks.

Three rounds for time of:
run 400 m
DB clean and press, 21 reps

12:59
Used 40 lb DB's for first round, then 35's for second and third rounds.

After the CFWU:

23:21:23

70#s for the first round, 65# after.

Subbed 3 min rounds on heavy bag for the run - heavy on the legs/knees.
Wt as RX'd.

T = 19 and change.

Chris

21:31

First round of SDHP at 30, but it was really light so the last two rounds were 45. Otherwise as RX'd

I paused the stopwatch for plate changes, but any rests I took are accounted for in this.

Did this one on Monday (1/16/06) since I missed it two days ago. Warmed up, then did rounds as RX'ed.

15 minutes, counting swapping plates after I started the snatch with 95 and discovered that was too heavy. Rest of snatch reps with 75 lbs.

I think that's the first time I've ever been on a rowing machine; I kept getting my shirt stuck in the rower rails!

CFWU x 3
24:30 for 3 rounds:
50 double unders
2 x 1 pood kb snatch (ie. both bells at same time).
Done at home so mod'd accordingly (Pixies as soundtrack).

15:34 as rxed

Olivia
CFWU x 3 (no pull ups)
18:58 for 3 rounds:
50 double unders
2 x 20lb dumbbell snatch (both bells at same time).
Done at home so mod'd accordingly

very first WOD:

as Rx'd, 18:49.

whew/s

As Rx'ed in 22:00

Hotel version...this place has a concept 2!!

..but no meter, so did 1:40 for the 500 meters and 30 db cleans

10:38

did 3 rounds of:

500 meter row
bench 135lb x 15 reps

13:18-a little slow, had to wait on the rower a couple of times

3 rounds for time of: 13:30
Row 500 meters (<2,<2,2)
65 pd Hang power snatch 21 reps

15:34 as rx'd

DOug,

Look who reappearred (sick).

so are you drunk, illiterate or both?

i say both, how bout U All?

p.s. it cannot be just speelling (sic) since he is obviously prepositionally challenged (my phrase)

p.p.s. my entire post here is a joke - Yo DOug get an editor before you post if you cannot self edit my brother

Subbed 400m runs for rows

14:20

CFWU: 3x10, except 5-5-8 kipping pullups

15:28 as Rx'd.

Rows at 1:46, 1:56, 1:59, damper on 9. All Hang Power Snatch split 11-10 due to grip, grip is fried.

gbass: For a while I thought DOug was a figment of my imagination.

14:40 with Hang Power Cleans instead of Snatch.

Performed WOD after an hour of martial arts training.

16:21 as Rx'd.

Getting back into things...shoulder is slowly comming back but the biceps tendon issue keeps rearing its ugly head especially with any pressing using a palms-facing grip...handstands on the paralettes are scary....did this wod with 65# for the snatch...rowing times were 1:45,1:47,1:43 snatches broken into 8 7 6
Time= 11:43

Abraham Lincoln Crossfit

Tom (bw 204)

20:35

15:32'

Handstand walking practice after.