I've been looking for an excuse to work on one arm snatches. This was good timing.

For those people in a small gym, walking lunges can actually be done on a treadmill. Keep the speed low, at around 3.

oh man, how am i gonna pull this off in the gym...i need to figure a practical way to combine the space and freshness of the outdoors with the supplies found in the gym. antbody got any ideas?

medicine ball cleans, wish i could see a video of that....why do these rather than light cleans with a bar???? i only have a 10lb ball, hope it will suffice

#3..i bought a small weight set from big 5, the dumbells are adjustable so for a workout like this, or yesterdays (helen) it is perfect!!! buy a few things and do some workouts at gym and some at home / loc of your choice!!! makes it more interesting....good luck

Can anyone provide instruction on how to do a medicine ball clean? I know it sounds self explanatory, but some help would be appreciated.

Check the video link of the Goldstein/Sims family above the picture.

#4 & #6... click on the link for the WOD video just above the picture

roger on the video!!! what a godsend!!! thanks all

Are there are possible subs for medicine ball cleans? Thanks.

~The Titan

Thanks for the vid. Nice to see the Soquel/Aptos fogbank in the background just like I remembered. It's good to know somethings don't change...I'm looking forward to this WOD.

I believe dumbbell cleans would be an acceptable sub for med ball cleans--the question is, 10 lbs in each hand, or 20 (a la wall balls)?

doing the lunge walk on the treadmill is a great practical workaround, but man, as if those of us stuck in cruddy commercial gyms didn't get enough funny looks as it is!

Annie,

you forgot to mention the importance of the equipment concentration I did at 2.24 2.54 & 4.23 minutes.

You are the BEST trainer!!!!!!!

cool family video there.

Goldstein-Sims - you kick ass! Whoever the David Crosby impersonator was at the end, you are awesome. Way to get after those last two reps!

This was fairly atrocious.
21:29, minor subs. Ball was only 17.5 lb - some sand has leaked out over time.
3/3 cfwu
Burgener WU
Rd 1 - 5:24; Rd 2 - 5:13; Rd 3 - 5:43; Rd 4 - 5:08.

Kempie - I humbly apologize, my fine Outback friend. I knew there was a reason I liked you. No wonder you wouldn't care about Swift. Is it true, what they say about the beauty of the women in Sydney? And how they love Yanks (even diminutive ones)?

15:25 as rx'd

17:32. Only 1 week into using the WOD, holy crap. I can't believe I had a side stitch like I used to get from running during this workout. I forgot how good "real" hard training feels!

As designated...17:59.11

WOD

subbed 50# DB for snatch
lunge walk 30 strides per round

16:55

First time doing 1 arm snatch. Going to find a rock at about 30-40#'s for the next time we do ball cleans. Neighbors already think I've lost it.

17:49

20 squat cleans w/ wall ball
33 walking lunges
10 db snatch (15 lb)

Snatches are still really bad...I get my arm up, but as soon as I start to squat, the arm crumples at the elbow. Don't know if it's a strength issue or what, but same thing happened when we did the 315 squat workout w/ snatches.

theres a video around somewhere here with Coach and the Girls doing Odd lifts with a kettlebell, a medicine ball a weight plate and a stump

oop. found it.

Last video on the list
"Clean & Jerk Odd Objects"

31:36 killer on the legs after a 20k bike ride home from work!

Livestrong!

Goldstein-Sims great job! thanks for showing us how to do this WOD

35:35

Four rounds for time of:
45-pound barbell cleans, 20 reps
120 ft Walking lunge
20-kg One arm dumbbell snatch, right arm, 10 reps
20-kg One arm dumbbell snatch, left arm, 10 reps

Killer after a day on hiking in the Alps.

18:06 as rx'd.
I subbed a 20# dumbbell for the medicine ball b/c my gym doesn't have any 20# medicine balls. It was a good 'un regardless.

Due to lack of time, did three rounds and used a barbell

Three Rounds for time of:
20 20-kg barbell squat cleans
50 steps of walking lunge
10 10-kg dumbbell snatch, left arm
10 10-kg dumbbell snatch, right arm

Time: 24.27

3 x CFWUs as RXed

4 x rounds of:
20 x MB cleans (subbed 12# ball...heaviest at the gym)
100' of lunges
10 x DB cleans, each hand, 45#

time=17.41.93 (should have skipped Sampson stretches and lunges in CFWU...duh!)
bw=180

BW: 172
CFWU X 3 sets 15
WOD:
4 rounds
Subbed 45lb DB clean for 20lb medicine ball clean 20 reps
100 walking lunges instead of 100ft
45lb right arm DB snatch, 10 reps
45lb left arm DB snatch, 10 reps
Doing 100 walking lunges instead of 100 feet each round cost me a lot of time!
Total Time: 41:04

if doing 100ft walking lunges on a treadmill how how far in miles is that?...may sound like a stupid question but i really dont know!...or could I take 100 steps?

Well CF is gaining popularity in the mainstream as Men's Fitness as a CF type w/o posted on thier on-line adtion. (see link)http://www.mensfitness.com/fitness/98

they do not however, give CF any credit nor do they give any info on why this type of w/o is good for you. as they say, Immitation is the sincerest form of flatery, ...

Justin #30 ... 100 feet is about .02 miles (.0189).

My legs hurt.

23min

Very shaking walking right now. I had to stop and rest halfway down the steps to get out of the gym.

Subbed 20lbs Db for cleans
Subbed 33 walking lunges
45lbs for 1st set of snatches, dropped to 35lbs for sets 2-4, not deep enough

4 x subbed 2-20lb DB for medicine ball
4 x 33 lunges
1st rnd snatch w/35# last 3 rnds 30#

Quads are toast, I need to work on better tech. on db snatches.
23:18

Hello everyone!

Had to stop this in round two (15 cleans) had a stiff lower back and didn't want to injure it. Was feeling ok otherwise (damn rest never going to take that much time off again). I think this would have taken around 20 mins:

Four rounds for time of:
10kg Medicine ball cleans, 20 reps
33 step Walking lunge
20kg One arm dumbbell snatch, right arm, 10 reps
20kg One arm dumbbell snatch, left arm, 10 reps

Time = N/A

London Crossfitter!

10 minute bike ride wu

4 rds
20 rep 20#mb squat clean
100 ft walking lunge
30# db squat snatch (ra)10 reps
30# db squat snatch (la) 10 reps
all squats cleans and squat snatches A2A. Knee touching ground on all lunges..
total= 21.08.61
1)4.58.01
2)5.28.89
3)5.40.59
4)5.01.12

CFWU

As Rx'd...21:27

as rx'D 09:47

I just saw the Nassty Girls video and had an epiphany, a total revelation, a change of perspective. Where do i find women like that?
no words describe...

Subbed 25# plate for 20# ball cleans, lunges 100ft and 45# snatches. 15:20

My time definitely not as good as everyone else...

43:29

some transition time but not much.

Only had a 15# ball but added a throw in at the top of the clean. Subbed one-arm snatches for 45# bar snatches. I'm sure there are benefits of the one-arm version, but I'm still working on my form of the regular snatches. My legs almost exploded after each lunge walk.

Subbed 20lb DB for ball. Everything else as Rx

16:30

BW 165lbs

Sean G, definitely straight up on the ladies over there. Easy on the eye and for some really strange reason that I have never figured out, they seem to like US Marines, - go figure!!

Maybe it's the uniform??

15:45 as RX'd
No Subs
BW 219

I don't feel like I'm taking crazy pills anymore...

Thanks Coach!

Shoulder Press 95/115/125/135F/125
Push Press 125/135/145/155/165F
Push Jerk 155/165F/165/165F/155F
More work later on push jerk

11:31

subbed 25 lb. plate for med. ball - no access to dynamax ball today,100 ft. lunges -, 45 lb. DB snatches

legs are screaming

after 16 full months of CrossFit - I am still in awe of the programming - this w/o rocked

Mary Kate - 10 lb. med. ball, 100 ft walking lunges, 20 lb. DB

time was 12:00

26:24 20lb. snatch sqauts..
My legs are falling off!!!! OHHHHHHH:)

51 y/o, 150 lbs.

I chould have been a segment on "Funniest Gym Videos!" First try doing 1 arm snatches, couldn't get the arm to lock out at the top. Second try, gave it a little more ooomph-arm just kept on going up and back until I fell over backwards on my a**. Lost some time laughing at myself.

This thing was a killer, my legs still shake.

24:11 modified by dropping dumbell weight from 35lbs to 20 lbs after I fell over backwards.

Day behind, Helen today, 2nd date with her. DB 30# (up 5), TM 7.5( up 0.5), Pull-up G6 (decreased 2 plates).

17:08...1:40 faster than first date with more weight and less assist!

Came right up off the lever on the gravitron. Good news/bad news...the good news is that it's time to give up the gravitron, the bad news is that it's time to give up the gravitron!

Darrell

As rx'd:
Inmate 1 - 13:22
Inmate 2 - 17:31
Inmate 3 - 18:35
New convict: 19:00

Can't stop the clock

I ran 6 miles with the unit this morning,
so it took me 26.36 I'm smoked.
I also added a hundred foot sprint back to the equipment after the lunges.

as rx'd 16:57 cleans and snatches butt to ankles.
elbows locked on snatches.

20 min warmup teaching 12 yr old son to jump rope, work speed bag.
Sub'ed 2x20 DB's for med ball on cleans.
Time: 22:00

17:15

I haven't done one-hand snatches in a while. Love 'em. Wicked time, JeffT!

Downtown Norfolk Crowd.

Phill as prescribed 24:54
Shawn with 30lb snatch 27:02
Steve with 25lb snatch 29:20

As Rx'd, with one exception;

Subbed 25 lbs for 45 lbs DB.

Time: 21:54

Modified and messed up.

8kg kb clean 10 reps (messed up on amount)
100 ft lunges (came out to 30)
20kg kb snatch 10/arm

total time 23:47
sorry i cut it short on the cleans.

it was a beautiful morning here in Las Vegas, so i did this at a public park. gotta go outside more often.

cfwux3

Only 3 rounds, ran out of time
Used 20#db for cleans and 15#db for one hand snatch
28:20
Lots of breaks as is evident in my lousy time.

19:15 subbed 30lb db for med ball.Otherwise as rx'd.

some meatbrain strapped himself to the 45s right as i was going for them, so i dropped to 40s for the snatches...used a 20 lb dumbbell instead of a med ball...realized halfway through that i didn't press the start button on the watch...so including time spent bringing equipment out to basketball court and such, 25:32...

WOD
Subbed a 45# barbell for medicine ball, didn't have a medicine ball heavy enough. Everything else was as rx'd.
19:40

- Modified 16.5lb Ball by using ankle weights to bring it up to 20lbs or so.

- Walking lunge was closer to 125'

- DB snatch: hard to keep weight on heels as I dropped under - form improved in rounds 2 & 3 then was poor as I fatigued in round 4.

T - 23:36

bw 143
cfwu x3

subbed 40lb dumbells for snatches
45lb bar for cleans (only did 15 per round)

12:04

my legs hurt too. holy sweaty workout.

20:17 as rx'd

cfwu x 2 (pushups instead of pullups)
10 minute spin bike

20:19
subbed 20# DB for medicine ball
100 ft walking lunges
subbed 40# DB for snatches (don't have a 45#)

Great workout!

20:17 as rx'd

CFWUx2 less dips

Four rounds for time of:
25 pound plate cleans, 20 reps
Walking lunge, 33 steps
25 pound One arm dumbbell snatch, right arm, 10 reps
25 pound One arm dumbbell snatch, left arm, 10 reps

Total Time = 27:06

Notes: Form was good on cleans and lunges. Form was pathetic on snatches. They were more like one arm dumbbell power snatches. Next time we do this type of exercise, I need to do the snatch, and then squat, and keep doing that until I can get it through my thick cranium to just go into the squat in the first place!

Subbed
25 pound dumbell clean
35 pound dumbell snatch
23:07

I don't know how practical it would be. but the inclusion of the WOD video would be a wonderful addition, especially with the more technically required exercises.

18:46
As rx'd: first time doing snatches...
I was surprised how much lactic acid built up during
lunges, OUCH!

26# dumbbell
18:43
Lower back v. tight

ALL HAIL UNIVERSAL SCALABILITY!!!

4 rds of:
-Wall ball cleans: Subbed 20 dbs (heaviest med. ball was 12 lbs) 2 X 20, 2 X 20 of Oly bar Power Cleans
- 100 ft walking lunges: as Rx'd
- One arm DB snatches: subbed 25 lb db 2 X 10 ea. arm (this was very hard--needs work) 2 X 20 regular snatch w/ broomstick

24: 40 2.5 mo CFitter. Awesome workout

This was no bull#$%@..
Subbed 20# ball cleans with oly bar.
17:50
During snatch had to rest between each arm on the last three rounds.
Need to lower weight and get more depth on snatch.

subbed 35# DB
20:47, never really worked db oh squat, I have farely tight shoulders, went slowly to stick form as good as possible, most of all went pretty well, guess that explains intermittent shoulder problems.

19:59.54 subbed 30# db's, otherwise as rx'ed. I tried 45's but it would have been a one arm push press; as it was, even with the 30# db, particularly with my right arm, it was at times between a press and a catch. Maybe we can call it a patch? Thanks Coach for yet another interesting WOD.

As rx'd apart from Cleans done with 22lbs Medi-Ball:

14:00 mins.

Wearing my CF tee in the gym too, so representing well ;)

Four rounds for time of:
20 pound Medicine ball cleans, 20 reps
100 ft Walking lunge
**35# One arm dumbbell snatch, right arm, 10 reps
**35# One arm dumbbell snatch, left arm, 10 reps
TOTAL TIME=28:54 (6:05/7:28/7:48/7:33)
...tough...

sub 10 kg for the dumbell clean

time ca 15 min with some change.
My legs were finished.

Extra: 10 to 15 min handstand practise.

Healthy training, Johan

John S. rest
Mark W. 26:30

27:20

used 27 lb home made wall ball. everything else as rxd. last round of snatches took 7 minutes. my legs were dead

bw 217, 25% bodyfat, age 44

16:43 As Rx'd

1st 3:50
2nd 4:08
3rd 4:19
4th 4:25

Feel good. No back issues today

Total time: about 26:00

Subbed 25 lb plate on cleans and 30 lb dumbbell on snatches. Glutes are fried.

been on crossfit for a couple of months now, and im noticing that in most of these WOD's and individual exercises in general my grip tends to be the main factor in completion. are their any reccomended ways to make my grip and forearms stronger.

thanks

29:11

3rd WOD

In between each set I gave myself enough time to get about 50 sips of water and say "Jesus Christ" over and over again. Not feeling pain in my quads, more like an oncoming numbness that increases each minute until I can barely walk. And I alsmost died :) Good stuff.

21:39

4 x

20 x 25lb cleans (subbed a plate for med. ball)
25 lunges
20 x 45lb barbell snatches (with two hands)

18:35
13kg DB for Snatches
Great workout.I can see why dad in the vid was wiping his brow

18 minutes today after ten days of cf wods. Subbed 25lb plate for ball and 30lb db for snatches. Staggered a lot during the 4th round. Love the workouts, my legs are feeling it.
My bike speeds are noticeably increasing on my lunch hour rides. All the leg work helps!

Chris: 20:52
30# db

Julie: 24:50
12# ball
10# db

U x-fitters are animals. I only did 2 rounds in 15:44 and my legs nearly gave out. I was also only using half the weight. Rock on! I nearly fell coming down the stairs after this workout.

Looking forward to this -- my first WOD -- for tomorrow. Can't wait!

19.47 as prescribed.

really enjoyed this one. great to get a workout done in the gym car park (like I don't get enough weird looks doing this stuff in the gym itself).

21:57
40 lb DB snatches

Some of these times are amazing, i'm telling you. I didnt break any of my sets up, but only subbed 20 lb dumbbells for cleans. Did 33 steps of lunges so probably a lil bit more than 100 ft (I'm 6'2).

28 Minutes.

Did 20 minutes on the Stair Stepper afterwards!! Brutal. Can't wait for tomorrow.

~The Titan

~22 minutes 3 rounds + 20 cleans + lunges + no gas in the tank for last single arms, i think i was able to muster two good ones per arm

also had to drop down to 25lbs db on the single arms

this wod was sick

17:45

45# bar cleans
100ft lunges(diagonal lunges on 2 rounds)
20 kg KB Snatches

Can't wait for tomorrow!

As Rxd: 28:17

Age: 38
BW: 192

Me&Julian: 17:15.5
20# db cleans. all else px'd

Vicka: still not timing, 3rnds, 10lb snatches, 15lb db cleans.

19:27

30lbs sandbag for cleans (no med balls close to 20lbs)
20kg kb for snatches

All I can say is Praise God for this website!!
Iv'e been doing the WOD for over a month and already I've noticed a HUGE difference overall in my fitness level!...thanks so much to the staff of crossfit and for all of you who have helped me on the posts w/ questions...this is truly a great family to be apart of!...may God bless you all

CFWU
WOD time 36:45
10# med ball cleans 40reps
100 step lunges
30# 10 reps one arm dumbell snatch x3(both arms)
45# 10 reps one arm dumbell snatch x1 (both arms)

All I can say is Praise God for this website!!
Iv'e been doing the WOD for over a month and already I've noticed a HUGE difference overall in my fitness level!...thanks so much to the staff of crossfit and for all of you who have helped me on the posts w/ questions...this is truly a great family to be apart of!...may God bless you all

CFWU
WOD time 36:45
10# med ball cleans 40reps
100 step lunges
30# 10 reps one arm dumbell snatch x3(both arms)
45# 10 reps one arm dumbell snatch x1 (both arms)

crossfit@rawc.org

Age:42 Bwt:179, Time: about 8 mins for 2 rounds

45# Oly bar cleans
Lunges as prescribed
25# DB snatches

I did a pilates class with my wife immediately before this workout, and I have wrestling practice tonight, so 2 rounds was enough for me today. If you think you're strong and flexible due to crossfit alone, you REALLY need to try a pilates class. It will make you feel like a tired, knotted-up, uncoordinated, geriatric.

I used a 10kg dumb bell for the medicine ball cleans and also the snatches. I tried to do the snatches with a 20kg kettlebell and didnt feel like my techniques was any good so dropped the weight down and made sure every rep was as good as I could make it.

time 17:58

17:19

Much harder than it looked. I just used one 45# dumbell for the whole thing because I didn't have a med ball. Great technique day though - I hit my balls once on a snatch...ONCE.
29 y.o., 11 months CF, 155#

Four rounds for time

20 med ball cleans (20 lb ball)
100 ft of lunges
10 reps right arm dumbell snatch (35 lbs)
10 reps left arm dumbell snatch (35 lbs)

23:42

27 y/o 170 lb 5’10” approx 12% bf
First time using my new homemade medicine ball. I bought a $3.88 basketball and a $3.90 pump from Wal-Mart and filled the ball with water using the pump; total weight is just about 15lbs.

15lb Medicine Ball Cleans: 20–10,10–10,10–10,10
100ft walking lunge 1–1–1–1
15lb dumbbell one hand snatch (Right) 10-10-10-10
15lb dumbbell one hand snatch (Left) 10-10-10-10
Time=37:13

This one was a lot harder than I thought it would be, it was also my first time doing one handed snatches, I really need to work on getting down into the squat to touch the floor after getting the weight overhead.

A couple of things:
Terry, #84 - Check out ironmind's captains of crush grippers and all their other grip tools, they are the best.

Lastly, what did Alan mumble right before he finished his last two reps in the WOD video?

basketball w/ pebbles = slightly <20 lb
40 lb db for snatch

19:51

18:54 - 25# sandbag squat cleans from the floor (can't find my Dynamax ball...not good), 100 meter walking lunges, 25# db squat snatches.

Thanks for the video Coach....kept me from coasting through the cleans. Focused on beating the sandbag to the rack in the squat clean, butt to ankles depth, full hip extension at the top.

Really feeling this in the hams and glutes...great workout!

WOD as Rx'd

19:19 - Take that home, chew it, its' delicious.

cfwu x 2
subbed 25# plate for medicine ball
subbed 25# db for 45's (weak shoulders, bad form, blah, blah).
still took me 24:47

Subbed 25 lb plate for medicine ball
30 lb dumbell for snatch
~30 minutes (gotta find my watch)

cfwu x 2
21:40 for WOD 4 rounds -
20# wall ball cleans x 20
100' walking lunges
25# DB snatches 10 R, 10 L on sets 1-3
25# DB snatch 10 R, 15# 5 and 20# 5 L on 4th set
Had a lot of trouble trying to lock out. This continues to be a weak point for me - flexibility and stability to blame I think.

18:36

First WOD coming back from a slight inpingement of my right shoulder, so I subbed as follows:
- used a 5kg medicine ball
- used a 5kg dumbbell as opposed to the 20kg

Otherwise as rx'd:
40:38
Nothing to write home about, but in keeping the proper form, I do losse some time ...

Hi all,
Workout as follows
Lisa Squat 60 kilosx4x10 (after fourth rep was a PJ/set). Duration 11:55. Sit-upx60.
Jon Ride 2 at 7 (5:15); Pulldown 125#'sx25; Squat 90 kilosx4x10 (PJ after first rep /set); Sit-up +5 kilosx66 in 2:00; Press 62 kilosx3.
Until tomorrow...

Executed the WoD in ~ 31 minutes.
-Empty barbell sub'd for medball.
-20, 35, 40, then 45lb DBs used for snatches
-Walking lunge as Rx'd.
-3 games of 2-2 hoops to complete the workout.

Almost as RXed. Had to sub 25# bar for 20# ball.

Total time: 16:53

R1: 1:22, 0:56, 0:44, 0:42; total: 3:44
R2: 1:50, 1:05, 0:59, 0:53; total: 4:47
R3: 1:42, 1:02, 0:46, 0:52; total: 4:22
R4: 1:34, 1:01, 0:47, 0:38; total: 4:00

Rounds broken as follows:
R1: all unbroken
R2: 10-10, unbroken, 7-3, 5-5
R3: 12-8, unbroken, 10, 6-4
R4: all unbroken

Wow, that was harder than it looked. Figured the DB snatches would be some work but never expected 25# cleans to kick my ass so badly! Legs smoked!

A bit disappointed with my snatches. Probably around 50% of them were power snatches instead of full squat snatches.

Fun workout!

Hey-

2mile run 16:16
WOD 4 rounds 29:48

Couldn't quite touch the ground with off-hand on snatch squats.

-K

28:39
12lb medball clean x 20
100ft walking lunge
20lb db snatches x 10 with each arm

Due to lack of time, two rounds

33 lunge reps per round
35 lb barbell for cleans
45 lb dumbbell for snatches as Rx'd.

Each round took under 5 minutes.

Had a LONG CF WU. Did three 500 m rows with each round of WU.

Jon:
Age 21
BWT 175
As RX 20mins

Amy:
Age 20
Snatch #15
22mins

Awesome workout. Seemed easy on paper. Less easy in practice.

Define leg burn....Tuesdays wod not only defines it, it puts the term "leg burn" into a category only the sickest sadistic, crossfitter strives for. Nice work coach. Keep the fun coming.

Time: 20:39

Subbed 100' for 50 strides.
The rest as rx'd

25:47, as RX'd.

Reason #324 that I love CF: The time it took me to do this WOD was my commute time to go to my old gym. I did this WOD in my backyard with a homemade med ball that cost $2 and dumbells I got free at a yard sale. Old gym membership was $60 per month, and they would have thrown me out for doing the snatches. Not allowed to lift anything overhead unless you are sitting down.

All hail CF!!

bw: 5 poods
14:28 as rx'd

As Rx'd
16:20
rubbery legs, good times

21:04... used 20lb bar bell (no med. ball)

CFWU x 2

WOD as rx'd: 21:47

Split 1: 4:24
Split 2: 5:27
Split 3: 6:15
Split 4: 5:40

DB snatches were a mix of squat snatches and power snatches. Legs are seriously smoked - the walk home from the gym took a bit longer than usual...

21.53 as rxed

as rx'd 22:21

Only had time for 2 rds, not that I'm complaining.
9:25
Used 30?lb piece of concrete from old driveway for cleans.
100ft lunge.
Full squat 45lb db one arm snatches.
Absolutely brutal!
Great Workout!

As written...21:28.14

34:07 I think this is almost the slowest time of the day... great.

Subbed 45lb barbell for 20lb med ball.

45lb snatches almost knocked me over every time. Definitely the wink spot for me.

bw 180

time 10:48:08

subbed 20 lb bar cleans
everything else as rx'd
all sets unbroken
almost met pukie

This one was a smoker!!
17:58
30-15lb snatch (ouch)

CROSSFIT PHILLY

Mark 9:25
Rich 9:27
Emily 9:34

14:40

Used 2x10# DBs between the legs for medicine ball sub. Otherwise, as rx'd. The lunges were a killer.

There's no way I did this right and beat Matt G's time by three minutes. I'm guessing I should have squatted deeper during the DB snatches. Crap.

four rounds as Rx'd

time : 21:50

skipped workout again due to strained back muscles.

as rx: 35:28.2

As rx'd except,

I ain't never done none of them one-arm'ed dumbell snatches; so I started out light. 35-40-45-45. Shoulda just went for 45 out the gate.

After about 4 months of this, it's really starting to groove. (I took the last cycle of three off, which was a good move. I read yesterday that a 1-week break every 3 months or so is wise--I think I can vouch for that.)

21:58. Used 12# med ball for cleans (the heaviest med ball at the gym). I warmed up with db cleans but the med ball required an interesting difference so light or not, I went with the lighter weight. Used 25# db for the one arm snatches. Based on my body weight I really should have used 30# but I did not have it in me. This was a tough one!

14:40

DB snatches were power, not full (baby steps), but all else as rx'd. Surprisingly tough WOD - my low back was on fire by the end. Fun one.

18:16
20# med ball cleans. Butt to ankles
100 ft walking lunges.
subbed 53# kettlebell for snatches

bw-204 before wod
bw-202 after wod

9:26-first day back after about a week off

all reps as rx'd-with weight subs below

cleans used 25lb plate-broken after 1st 10 of each set
lunges 100ft-unbroken
snatches used 40 lb db-unbroken

Glad I have an elevator at work since I'm already stumbling around like a new born fawn

23:07
10# medicine ball
25# on the snatches
my legs are like noodles

34:36

25 pound Plate cleans, 20 reps
Walking lunge, 30 steps
45 pound One arm dumbbell snatch, right arm, 10 reps
45 pound One arm dumbbell snatch, left arm, 10 reps

24:38 as rx'd
I felt bad doing this one, but after seeing some of the other times, I feel worse.

Disregard the time from post #145

Big typo......should read 19:26, not 9:26

18:06 as Rx'd
did full squat cleans with 20 lb medicine ball.

4 rounds:
15lbs med. ball x 25
25 lunges
left/right 24 kg snatch x 10 each
15:26

CFWU x2 w/20lb vest

WOD as prescribed: 27:51
used d-ball (20lb) instead of med ball as that's the only one I have. Did the walking lunges in my basement gym which equals 5 trips, but it works.

3 rounds:
Subbed small bar with two 10lb plates for cleans.
33 lunges each round.
Used 45lb DB for snatches, but should have lowered weight, ended up doing power snatches.

20:00 minutes

This one hurt more than expected.
As rx'd except 25# smashball
rd1 4:55
rd2 6:35
rd3 6:57
rd4 6:12
Total 24:39

Had to support myself walking down the stairs after this one. Though I was going to fall on my face.

34:35
some of the later db snatches were broken, and the squats accompanying them were getting shallower by the end. This one made me feel really weak and out of shape.

20:00.56

This was deceptively hard.

Had to use 50 lb dumbbells because I don't have 45's.

Right handed snatches looked a whole lot better than left handed snatches.

WOW!!!!
used 21# homemade ball for cleans
48# db with collars for snatches. (old school)
Had to stay keenly focused on form during snatches.
Legs are barking
Time- 19:30

Group Moffett

4 rounds for time of:

45lb barbell cleans, 20 reps
100ft walking lunge
30lb one arm dumbell snatch, right arm, 10 reps
30lb one arm dumbell snatch, left arm, 10 reps

We started out with 45lb dumbell, but after the first round we dropped down to 30lb dumbells to concentrate on form. The lunges and snatches were killer on the quads, glutes. Great workout!

2 rds as rx'd
(except 25# DB snatch)
couldn't finish...

CFw/u
50lb dumb.,snatches need practice to get deeper.
Otherwise as Rx'd

16;57

Thanks Coach and Lauren.
Legs smoked.

bw: 184

subbed 25# db's for snatches, shoulder still buggy. just looked at the workout again and I'm an idiot. We did 100 lunges, not 100' of lunges. my girlfriend isn't talking to me right now after telling her that. time: 30:35

39:45 Subbed 12lb med ball@30 reps.

This was horrible. Now I remember why I hate DB snatches.

Spent the last few days at the farm helping my brother get his crop in, so did a little catch up today

Started with Helen, except used a 60lb. kettleball, ran on treadmill as I was at the fire hall
time 8:34

Then did the backsquat from Saturday as follows:
225X3,245X3,255X3,265X3,275X3,285X3, had to leave for a call so quit here, probably had 1 more round left in me,
bw = 150lbs.
Finished playing with 60 lb.kettleball Did 2 sets of single arm - 10/arm.

Paul: 31:04
Andy: Sub DB 30#/35#/35#/45# 32:25
Jen: Sub 20#DB and 14#/14#/20#/20# Ball 17:47

49yo ht 6-4 202bw
CFWUx3
29:47
12lb medicine ball
100ft walking lunge
25lb dumbell snatch right/left arm 10 reps each

sub 1.5 pood KB for DB snatch

15:15

was toast after rd 1

Crossfit Plano

Workout #1- CrossFit swim workout B-2(Journal 36)
Workout #2- CFWU x3(ball push-ups for dips)
WOD :19::02

Sub'd a 20lb DBL for the Medicine ball. Snatches were all pretty much power snatches. Couldn't get the knee to co-operate w/me, so I had to catch the 45 @ just above parallel. Stopped to stretch out lower back a few times. I think the lack of ROM in my knee forced me to rely on less then perfect form.

Get some, Go again!

Poor form on yesterday's DB swings led to some back pain today so...no WOD.

I spent my evening working with the broomstick instead. Funny thing, I stretched my back off and on all day to no avail. Then I come home and do a few slow deep squats with the stick and it just opens right up. Feels much better now.

Still recovering from shingles, so I did a different WOD.
3 Rounds of CFWU
50 Wall Ball Shots (7kg Med Ball)
50 Overhead Back Throws (7kg Med Ball) -against wall-
11:05

Hi all,
Workout as follows
WOD as Rx'd
20:40
following fast 30 mile ride.
leg mutiny
Until tomorrow...

BW=167 lbs

Ok, this one smoked my legs. Used 18 lbs ball, 30 lbs dumbbell, dowel for last set of snatches (20) and 45 lbs barbell for one of the sets of cleans. I don't know why I was so drained today. All sets broken.

Pathetic...but I showed up...

30 min.

Holy cow this killed my legs, these squat lunges are no joke. I could only make it through 50 a round. Had to sub in thrusters instead of the 1 arm stuff, shoulder just won't stop hurting yet. No time, but got most of this done, had a hard time walking back to my room. wow

Subbed 40# DB - no 45s at home. Otherwise as RXed.

Felt like I was getting pretty deep on most of the catches, certainly feels like I worked out the hams now...

Time - 33:16

Team Emerald Coast

Joey No time, stop watches got screwed up somehow during the WO
estimate around 18-19min as rxed

Anabel est 25-28min subbed 20lb dumbell for snatches, otherwise as rxed

20'04" - Was moving along at a nice clip inthe first round. My form was lacking though, so I had to slow way down and pay more attention to form instead of time. Still hard though. My legs were shot.

22 minutes

four rounds

20x25 lb bag of sand
20x25 lb one arm snatch
100 ft lunge walk

Substituted a 25lb plate for the cleans
Did 35lb db snatches

time: 19:26
Legs are burning

Did at home so made do with what I had...
20lb db for med ball cleans
100 ft walking lunges
35lb KB for snatches

21:32

as rx'd 23 min and 51 sec

lunges are not my friend and never will be...

Did mondays "helen" because I am running a day behind and am playing catch up,did Helen in 19:20 does that sound wrong or what?

19:40
subbed 35lb DB
snatches were of power variety rather than deep squat

17 min.

second crossfit workout:

3 x 20 reps medicine ball cleans subbing a basketball
3 x 100 ft walking lunges
2 x 10 reps/arm dumbell snatches subbing a gallon of milk.

31 minutes, then my legs gave out, they feel like stilts. Great work out can't wait for more.

Feeling like a wuss. Slowest time to post yet.
30:35, as RXd. Suffering the whole way. Brutal session in the hot and humid night.

14:06, 20kg KB used for snatches, 20lbs backpack used for med-ball cleans.

My form on the snatches was definately poor. I tried to make a point of squatting down to catch it, but I could never really pull it together. Still, I'm glad I got this thing done. Very deceptive.

21:13,
sub- 25# plate for 20# ball. Otherwise as prescribed.

Wow. But it looked so easy on paper! Started out with a 20 lb dumbbell (sub. for the med ball as well as for the snatches) and switched to 10 and then 5 lbs by the end. Only 3 rounds. My legs are gonna feel it tomorrow, good thing we're doing upper body then!

20:20
subb'd 2 rounds X 10lb MB Squats
subb'd 2 rounds X 45lb DB swings

A helluva thing to do right after squats, dead lifts and HIIT. I train like I don't like me sometimes ;)

team tikrit (campbell forward):
mfbunch: 31:00, as rx'd. this was like being caught in a nightmare-lower back tight after first set, had to stop and stretch between sets for last two rounds, legs got worked but feel like i did 100 back extensions
good workout!

31 mins.
As Rx'd, except used 15# med. ball (no 20# at gym, but now I realize I could've used a 20# plate!). First time doing d/b snatches and I love them (although they kicked my ass)! Legs were definitely crying, especially since I did the heavy back squat WOD this past rest day. Three days straight of legs! Deceptively tough WOD.

that sucked.....let's do it again!

18:38.78

used 10kg dbell held either end like a med ball for surprisingly........med ball cleans.

20kg dbell for snatches - tricky fun!

as always....ouchy...

bw 143#
26:50
20# db for cleans
33 walking lunges
40# db for single arm snatches

As Rx'd

17:07

14.50
8kg M Ball more Power Clean then true Clean
50 step Lunge
20kg DB Snatch

29:30
subbed 95 lb. barbell for medicine ball

Matthew: 15:37, George 16:47, both using a 35lb weight. Too light. Stick with Rx next time.

28:43 55lbs dumbells

3 rounds only (kids woke up).

11:47

Age: 46
BW: 170
CFWUx3
Rd #1
35# DB cleans x 20
30 walking lunge steps
35# DB snatch x 10 each arm

Rd #2-4
25# DB cleans
30 walking lunge steps
25# DB snatch each arm
Total time: 35 min.

Need to work on my snatch form. Can't go deep on the "catch". Elbow wants to fold.

subbed #25 plate for med ball and 1-1/2 pood (#53) kb for dumbell...

time- 20:39

39:47 subbed 25# plate for med ball. This sucked!

27:30
scaled up, big mistake. round 1 95lb squat cleans, almost keeld over. round 2,3,4 with 45 lb oly bar. All one armed SN done with same empty oly bar. Lunges were surprisingly burningly painful for me. Much, much tougher than I expected, but I should know better by now.

This workout done immediately after a workout of deep squat cleans, total of 30 reps one armed snatches with 95lbs, total of 100 steps walking on hands.

25:36

Used a homemade ball that weight in at ~ 23 lbs, subbed 12x 40lb dumbbell snatches since I don't have a 45 lb dumbell. Ran out of time and did 3 rounds. Sets broken with terrible form.

~12:00

Only did half the workout due to time constraints

17:27

Used 10kg dbell held either end for med ball cleans; and ~50lb dbell for snatches. Only ever power snatched dbells so this was tricky but got better as the sets wore on at diving under the bell although only to parallel. Will need further practice to get really deep on this move. Main thing that helped my form was the notion of "jump shrugs" off the vid. Doing this from the hang reduced my ability to rip it off the floor straight up.

Nice WOD

Cheers, kempie

25:45, but sub'd 30# db for snatch....

between 14 and 15 minutes...forgot stopwatch

subbed 25lb plate cleans for med ball cleans

Phew. My legs feel like jello, and my lower back is on fire.

Me = 21:34 for 4 rounds
20 cleans w. 10# plate (we don't have a med. ball)
100 ft. walking lunges
10 x one-arm snatches w. 10#db (each side)

R = 23:46 for 4 rounds
20 cleans w. 20# db
100 ft. walking lunges
10 x one-arm snatches w. 20#db (each side)

17:12 as rx'd, except my ball weighs 26#. Snatches were not very good form.

32:30, sub 25# dumbbell for ball
Jules, 32:30, sub 25# db for 45, and 12 lb ball

24:07
15 25 lb cleans
subbed 35lb DB Snatches

BW 158

sub'd 20# db for squat snatch
22:51

15:58 as rx'd
one arm snatch form was so so
used a 25 lb ball
HOOAH!!
this was brutal... lower back and legs just a screeeeaaaamin'!!

One mile run @ 7.5

2 Rounds of
20 reps 65 lb BB Clean from floor
50 step walking lunges
20 reps 65 lb BB Hang Snatch

1 Round of
10/10 45lb BB Clean from floor
50 steps walking lunges
10/10 45lb BB Hang Snatch

Getting much better with oly lift form. Exahustion still sets in fairly quick.

ran 1.2 miles again...enjoying the nice weather and the last few runs in the neighborhood before i move. my inner thighs are killing me, but it's good to feel that they are being worked.

Man, there's nothing like a WOD that looks easy, to hurt you. Take 3 individual movements that are no big deal by themselves, do all 3 back to back, 4 times, as fast as you can = suffering.

As Rx'd:

Round 1: 3:51 (with 55-lb snatch)
Round 2: 4:56
Round 3: 4:30 (reverted to 45 lb)
Round 4: 4:29
Total: 17:46

Late Post...one day behind.

23:50

18# ball (heaviest in gym)
20# DB ( could have gone 5-10 higher)

Darrell

WOD - 19:18

subbed 45# barbell for clean

Did 30 walking lunges back and forth in a small room per round

Total Time 26:41

20# DB held on sides for clean
DB snatches were power snatches with 45#
lunges done the length of gym (approx. 30)

Splits
1)5:39
2)6:18
3)7:06
4)7:36

3 rounds, ~ 35 min.

Very technical WOD when done as Rx'd. No medicine ball, used a 45# oly bar.
All snatch reps fully compliant, caught in a deep squat. Brief pause on all reps before rising to full extension.

Caused a minor sensation when I missed a snatch catch somewhere in round 2. Held my dumbell all the way down to a flailing, full-extension trainwreck. Bwahahahaaaa....

27:58

Did 25 medicine ball cleans with a 12lb ball, the heaviest one the gym had
First time doing snatches 30lbs on the first two rounds, then 35lbs, and 40lbs on the last round.

24:37
12 pound Medicine ball cleans, 20 reps
100 ft Walking lunge
45 pound One arm dumbbell snatch, right arm, 10 reps
45 pound One arm dumbbell snatch, left arm, 10 reps

31:05

subbed 12lb ball & 20lb dbs. used 30 lunges for 100ft.

~18:00

subbed 10lb. ball, 10lb db's. First time doing one arm snatches and ball cleans. Should have gone up on the ball cleans and moved to 15 lb. db's for the last round of snatches. Looking forward to the next time I get to try this one with heavier weight.

20:12
second WOD did helen from yesterday before this

BW 165
CFWU x 3 (minus situps and squats)

28:21

Subbed 25lb plate for medicine ball in round 1. Then switched to a 20lb DB for 2 thru 4.
Subbed 40lb DB for one arm snatch.

I keep forgetting: the easier the WOD looks, the harder it is. (also, the harder they look, the harder they are).

Had a target of 20min when I first saw the WOD. After round 1, the target changed to 25 minutes. Then to 30 after round 3.

Day late. 16:58 as Rx'ed. This'll hurt tomorrow.

cfwu x 2, then:

4 rounds of
8kg medicine ball clean, 20 reps
walking lunges, 35 paces
14kg one arm dumbbell snatch, right arm, 10 reps
14kg one arm dumbbell snatch, left arm, 10 reps

22 minutes

Vanessa-25:29 w/ 20# db snatch

Sarah- 24:12 w/10# db snatch

Dave- DNF

Used 25#db instead of med ball. Used 50#db instead of 45 because that was all I had.
21:55.

22:17
20# med ball; 100'lunges; snatch dbs: 20#/25#/30#/30#

44yr
196bw
26min
This was tough. Did Helen 1st in 9 min. Used 10# ball 30x. Otherwise as Rx. Everything was broken. Suffered from exercise induced asthma later that night. Does anyone else get that if they push toward 85% of max HR?

CFWU X 3

32:00 as RX'd except used 25lb plate instead of med ball

First time with one-arm snatches so was very slow on first set trying to nail the form. Steep learning curve on these for me.

BW: 205

Time: 27:39 Completed Wed's WOD first. Wow that was freaking hard.

1st wod in a month. 10 min ellip w/u 13/13. 2 rds of wod 17:08--just call me rubber legs. subbed 25lb db for snatches. felt great. avg hr 125, max hr 165.

BTW=152. Full squats on the cleans and on each snatch rep. Took the dumbell from a below-the-knee dip on each snatch as well. This really hurt.

29:01.

-D.

Subbed a 45# DB for a 20# ball.

Did well with the cleans. Had trouble finishing snatches in a full squat.

25 min

20:06

15:12
subbed 25lb db for med ball otherwise as rx'd
Gracias Coach and Crossfit community

As Rx'd, but snatches with a 1 pood kettlebell. Med ball cleans were interesting. Snatch form not so good toward the end.

32:49

two rounds in 12:50. I didn't have anything in the tank today. See you tomorrow.

16 minutes flat.

Used 10 lb. ball (all they had) - went straight to Academy and bought $4 bball and going make 20 lb ball.

Used 35 lbs. for snatches.

Had to stop after 3 rounds, back tightened up during round three snatches.

12:56 as rx'd

DK: 24:23
JM: 19:08

extremely tough today

3 rounds @ 33:36

16:33, subbed 25# DBs for single arm snatch, otherwise as required. The walking lunges were a killer. age 50 /BW 240#

I did this workout yesterday and forgot to post my time. Holy Cow my leg are soooo sore!!!! I have not been this sore in my legs in a very long time!

I subd 35 lbs for the one arm snatches.

19:35

day late

21:39

felt Pukie very early. Probably due to bad food earlier.

Four Rounds
Subd 25 pound plate for medicine ball
100 foot lunges (these were the killer)
subd 30 lb db for one arm snatches (10 each arm)

Total Time = 22:26

Time 15:49

4 rounds:

20# DB cleans, 20 reps
100 ft lunges
25# DB one arm snatches

Quads are fried....

21:38

Time:19:03

Two-handed bottoms up cleans with 1 pood KB, snatches done with 1 1/2 pood KB

18:08

subbed 25# plate for medicine ball.

21:00 First timed WOD ever, started yesterday finishing but not timing, everything as RXed.
Gimme some more:-)

17:41

Used a treadmill for walking lunges. felt weird, but got the job done.

1st time doing dumbell snatch. Probably used too much weight as my lower back is sore today and at times I think I was doing more of a dumbell swing than a snatch.

26:27
subbed 20# db for med ball

CFWUx3
WOD as RX'd: 22:12
-damn tough

19:55 as Rx"d ooo my legs!

I have been doing WOD's for over a year now and I still find myself sore from nearly every workout. This one HURT!

29:15
Substituted 95 lbs bar for 20 lb ball.

Had to cut it short after two rounds on account of a twing in my back. Sub'd 45 lbs. bar for ball and used 30 lbs. dumbbell. Was at about 10 minutes.

Steve:
sub'd 20#db for ball
realized after i got home that my form was wrong on the cleans and snatches (i didn't stand up at the end)
35:33

Sabina:
sub'd 20#db for ball and for snatches
ended after 3rd round
30 minutes

k, catching up to the WOD of the Day... still a few behind
2min jumprope & 3xCFWU
Mods: 6# Ball (all I got), 25# DB
17:44
...thisonesgonnahurt...

22:15

3 rnds, 12# ball (all I got), 30# db for snatches
14:09

27:56 -- subbed 36# KB snatches. I think dumbbells would have been harder.

This is definitely one of those that looks easier on the screen! Hats off to the Goldsteins and Sims for putting it out there, and hats off to Coach & Lauren for the WOD demo videos, a really great addition to the site.

Did 20 stationary lunges each leg
Total: 22:42.

Just under 12:30
performed as RX'd except 15 lb. medicine ball and increase weight for snatches to 50 lbs.

19:10
sub 23# medicine ball, 110' lunges, 25# db snatch
wu=10 min stairclimb one peak

18:08
3 rounds
10 lb medball 20x
lunges 30x
25 lb left 10x
25 lb right 10x

20:08 1st time for one arm snatch so went with 30lb. my legs are beat

Sub 20lb dumbell for ball
30 steps lounges
17.38

CFWU x 3
35:30 (3 rounds…3 words Pa-the-tic)

14lb Med ball cleans (heaviest I could find)
100ft walking lunges
12lb DB snatch left x10
12lb DB santch right x10

My quads could not take another round. I could barely walk. Only my second time with snatches of any kind. Trying to work on form. Left arm kept crumpling when I would try to stand, right arm was stable.

These things look so simple on paper...

21:17 as rx'ed

My legs feel like two plump sausages that swell up after they've been on the BBQ for 10 minutes. If I stuck a knitting needle in them they'd whistle. LOVE IT!

12# medicine ball
40# db
18:30

18:16

20 lb dumbell instead of wall ball
30 lb dumbell

19:47. Substituted 45lb bar for medicine ball on cleans; did as hang cleans. 30 lunges each round. Dumbbell snatch as RX'd.

Finally got to this. 21 minutes. In a hotel gym - used their 25 or 30lb punching bag for the cleans. 30 lunges (so around 120' - a little short of Kelly Moore's 100 metres each time) and (estimated) 40lb DB for snatches. Concentrated on getting some depth on the cleans - tried to do the same with the snatches but more difficult to co-ordinate.

Time: 14:50
subbed ball cleans for a 25lb dumbbell