This should be good for PT tomarrow.

Any videos of overhead squats and snatches with dumbbells out there?

Nice new home, CF Pitt!

#2 those exercises with dbs may be scary if not altogether impossible, unless you have the strongest shoulders in the world and you don't because my dad does. He can lift a whole house I tell you.

This is a messed-up lookin' WOD and I can't decide if I can do it at my hall. Well, I guess I can if I use a treadmill.

"crosspitt" with all due respect to mr. hackleman

this looks freiken fun, i'm psyched.

Extra ME w/o today after a few days off.

ME Hang Power Cleans:
135x5, 185x3, 205x3, 235x3, 245x3, 255x2+1F, 255x2

ME Military Press(feet together, standing)
135x5, 155x3, 175x3, 185x2

Will do this WOD later tonight, when the gym is empty, probably subbing 500m rows for runs. That will be fun!!

awesome WOD! about time for snatches

GOnna be a dooooooooozzzzzzeeeeeeyyyyyyy!!

Team UB Xfitt!

Alright . . .Travis thanks much for the coaching on form, made a world of difference from the start to the finish. Scaled WOD to 55 lbs. (1st time with snatches and OHS)

Time: 26:10

(Note to self: remember lift toes to stay on heels.)

That was fun,
as Rx'd 31:51 First time doing snatch, was not easy , but not as difficult as I had imagined. OHS really starting to get the form where it feels natural.

Still thinking about Jeremy and praying that the Bloniasz' felt the prayers and love of this community.

is that location on Jones St in Verona. My parents live in Pittsburgh, and it would be nice to know where it is

will sub w/o no. 2 from body by fish

today is a rest day. i am off to the hospital to welcome in our new child. will post when i know what it is!

As designated...14:05.86

As RXd......17:43

#2 Good site with videos and explanation on all olympic lifts: http://www.exrx.net/Lists/PowerExercises.html

#19 Congrats! Good luck with the ID ;)

12:51 as rx'd

Couldn't bring myself to do this in the AM will have to go after work today.

Congrats to #19! there is no other feeling like it, my son just had his 1st birthday on Sunday...where did the last year go?

#16 - dtc

I googled the phone number in the picture and you are spot on with the location ( http://maps.google.com/maps?li=bwp&q=524+JONES+ST,+VERONA,+PA+15147 ). I live in Pittsburgh (yes, we spell it with an 'h' on the end), so I'm going to have to get up there and check out the new location.

KC

16:57 as Rx'd

Scaled weight down to 55#
Scaled run up to 1/3 mile
17:06

55# on snatch, which became power snatches after rd 1
45# on OHS
27:59

15:33 - A pair of 25# powerblocks for squat snatches and butt to ankles OH squats. No time to run home to use a bar so I worked with the equipment on hand.

20:20 as RXd

Deuce: As Rx'd, 23:45

P-Love: Subbed 35 lb. OHS, 25:03

I forgot.....both of us subbed 480 meter runs for 400 meter runs.

first Crossfit stylee workout - oh... my... god.
Scaled weight up to 82.5lbs

Didn;t think I;d make 3 rounds after the 1st one, was breathing out of my behind pretty quick

Time: 25.49

First Crossfit workout; had to sub 65 lbs on sets 3-4-5 as back was screaming on the OHS.

19:43

Oh yeah, forgot to thank J.Wharton for some inspiration!

Thursday 060720
Five rounds for time of:
75 pound Snatch, 3 reps
75 pound Overhead squat, 15 reps
Run 400 meters

Post time to comments.

18:23
First round w/65#, scaled down to 55# for the final four sets.

As rx'd 24:55. Some broken sets on OHS. Man, arms didn't feel like they would fail until I locked out my knees on OHS and then at around 10 (rounds 3-5) my arms all but collapsed. Took may 30 sec rest and pushed the rest out. Very nice workout. Hate having to run up to a different floor to TM, but hey, no one messed with my bar when I was running. Peace!

As rx'd- scaled to 35 lb bar
Time: 27 minutes
ugh, felt pukie coming on last run

Everyone at the local Y very curious...
Question #1- (beginning of WOD- round 2)
Someone asked me "Are you in training?"
Answer: "Yes"
"For what?"
Answer: "For me"

Question #2- (end of WOD)
Someone else asked: "Are you in competition?"
Answer: "yes, with myself"

Hey- I should take a couple of minutes off of my time for interruptions.

BWT somewhere around 275#'s

subbed 100# for snatch and OHS

18:17 (only 15 sec. variance from round 1 to 5)

Done at school track.

24:02

I tried with jump rope (x 400) for the runs...but that really didn't work after the first round...so I then added in the 400m...

as rx'd snatch & ohs 400m
rd1 47:20 1:37.61
rd2 1:16.99 1:43.84
rd3 1:18.20 1:48.97
rd4 1:23.51 1:46.81
rd5 1:08.2 1:37.59
total 14:28.94

Lots of room for improvement. But, I'm happy my rotator cuff held up. My physical therapist would kill me if he knew I was doing snatches and OHS. Also psyched my last 400 was faster than my first. Although they are a little slow.

Just bought my 1st Kettlebell so subbed 3 1 pood KB snatches per arm and 10 1 arm OHS w/ 1 pood KB 400ish M run x 3. 13' 46" also did a 1.5 Mile elliptical time trial 10:27, and an up and back of 5 KB swings and a throw up and a KB flip squat toss back. Thanks Punch Gym EAST Providence, I love my Kettlebell.

As RXed.

Total time: 17:02

R1: 0:50, 2:03; total: 2:53
R2: 1:13, 2:14; total: 3:27
R3: 1:19, 2:17; total: 3:36
R4: 1:17, 2:21; total: 3:38
R5: 1:20, 2:08; total: 3:28

That was considerably more fun than i was expecting! Thought it would take about 25 minutes so pretty pleased with performance.

All runs done on treadmill.

All sets unbroken.

subbed 45 lbs for 75 lbs, worked slowly and with care --- shoulder felt much better than I anticipated

16:23

23:28
Sub'd 45 lbs. bar for 75 lbs. on both snatch and OHS.

CFWU
21:45 as Rxed

Any tips on the Overhead squats? I had a lot of trouble keeping my knees behind my toes.

5 rounds of:
3xHang Squat Clean + Thruster - 75lbs
15xOHS - 75lbs
400m treadmill - 9.3 - 9.5mph

18:41

18:20

45lbs 20 OHS, 400m run x 5 Rounds

I re-agravated my right shoulder this past Sunday doing the Central Park workout with Crossit NYC. Still taking it easy. Lots of spool up time on the treadmill. Good sweat nonetheless.

# 46. See the vid-demo in the "Exercises" section. Don't worry about your knees moving forward of your toes, it's normal (see the slide show demo as well for an illustration of this.)

As Rx'd . . . sort of. 25".

First set of snatches crashed in front. Next four were caught, but not much of a squat.

Did all five sets of overhead squats - went down as far as possible - they looked like knee dips.

First 400 at 12" mile pace, next ones at 10" mile pace. Very last 200 sprinted at a blazing 8"35second mile pace.

22:38 with 45# for snatches and OHS. Rowing for running in the first two rounds until the only rower was occupied and I sub'd 0.6 mile bike sprint. Time was consumed by foot cramps after the first 3 snatches and equipment transition.

this is my second week of crossfit and my legs are beat! i read somewhere to keep going even if my legs are sore but i don't understand how they will ever recover if i keep pushing it. i haven't worked my legs this much, this often so i am not used to the constant beating. suggestions? i think i am going to take off today and just bike for 30 minutes or so and do a lot of stretching.

I think I remember that you're supposed to take a week off after the first 12 weeks of Crossfit. I'm coming up on the 12 week milestone and I wanted to confirm this. Anyone have any thoughts?

19:50 as rx'd....still feeling it in my thighs....

Due to shoulders, can I sub OHS and Snatch with an other exercise?

CFWUxw
Subbed 45lb bar for both snatch and ohsq
Snatches all power snatches, still not able to catch in full squat
Runs on treadmill

25:57

I used 95lbs for both snatch and OHS. Next time I'll read more closely. I liked this workout.

18:56

33m30s - 5 rounds of: 3x75# snatch, OHS 75# fail drop, 45# fail fell, 15xdowel, 400m on treadmill first round, eliptical remaining rounds in 3m30s each, slowest yet, far from pr of 2m9s. Will have to practice OHS more often.
40yrs, 214#, 23rd WOD

Krista Colson= 17:45
Me= 20:24

used 45# ... Krista and Sue from above

23:15
55# bar
Could have gone a bit heavier, good technique

age 30
BW 220

3 rnds for time:
run 400m
65 lbs snatch, 3 reps
65 lbs overhead squat, 10 reps

15:08

abs
stretching

CFWU x3
As Rx'd
29:27
Snatches felt pretty good.
OHS killed me. Had a hard time finding the "sweet spot" with my form.
Runs 1% incline:10,10,9.7,9.5,9.7

CFWUx3 w/rings
BW 224

18:16 as rx'd.

I've developed this annoying "power stance" that looks like Zakk Wyld when I do Olympic lifts now. I get to a 90 degree angle and am flat from thighs to knees, but it just looks weird...oh well...ROCK ON!!!

Thanks, Coach!

-Dennis

scaled down to 65# for both snatch and OHS (first time doing both)
broken sets of OHS 10/5
21:50

17.02
Sub'd 70 DU's for 400M run.

19:06

scaled to 55 lbs. 45 mins. i took my time on this one.

15:58

with Snatch and OHS @ 30kg unbroken sets and 200m strides instead of 400m running.

21:39 as rx'd.

runs on tm 10 mph (1:30)

Bodyweight 175lbs.

As Rx'd: 20:51. Tough! My runs have been sucking lately.

WU 1/2 mi walk and stretch
WU 65# FS x 10
WU 65# snatch x 10
WU 65# OHS x 10
WOD
75# as rx'd, but partitioned after 1sr rd 10/5 OHS
15:47

So far the day has gone like this: K9 callout for burglary suspect holed up in a business at 6 AM.
-I climb through attics/rafters, drop through the celing, find said idiot hiding in a bathroom, he decides not to go along w/the program and it's straight UFC time, after about 45 secs., partners kick out plate glass window and join the party....I go home happy and unscathed, Mr. career criminal goes to jail, not so happy and not so unscathed (Yet another real world reason why CF fitness rocks!!). I FINALLY eat something, shake the fiberglass insulation and sweat off myself, and promptly hit a staion house gym to do the WOD-

17'10 as rx'd (Good one, Coach)

Time to go home, catch some sleep, and go back to work tonight. Be safe, take care, and stay fit out there!!

total time 26:47

5 rounds:

65# snatch x 3
65# ohs x 15
250 jumpropes

BW 170
Age 33

As rx'd 14:28...don't think the front squats were the standard butt to ankles, though. Getting there. Runs were even at 1:41 -- 115 degrees is a doozy to run in.

Posting three workout partners, too

Devon (BW 205) -- 14:29 (but it was closer than it sounds)

Jeremy (BW 145) -- 13:45 (he's a stud)

Javier (BW 185) -- 16:26 (55# snatch, b/c just starting--> still impressive)

bw:225
31
23:40

Yesterday's WOD was an untimed, progression of Mary:
4 rounds
10 elevated push-ups (24")
10 pistols (to 24" bench-gotta start somewhere)
15 pull-ups

Posting today as it didn't feel right to post this on yesterday's comments.

Today:
Modifed CFWUx3
Lunge walk (10/10/10)
Air squat (10/10/10)
Pistols (10/10/10)
ME Pull-ups (7/7/7)
ME Dips (6/4/4)

Five rounds for time of:
45 pound hang power snatch, 3 reps
45 pound Overhead squat, 15 reps
Run 400 meters

Total time = 24:41

Notes: Still nursing lower back muscle pull so started with 5# bar for first set and went to empty olympic bar for last 4 sets.

we had a little girl this morning! Allie Christine Jackson. She was 7# 8oz. and 19 1/2 ". Momma and baby are well. will get back to the wod tomorrow!

Ouch. Didn't realize there were muscles there!!!
25:45

Jay #77 Congrats, some much needed happy news after the tragedy of Jeremy yesterday. Jeremy's family you are still in our thoughts.

Workout in 18:38. scaled wgts down to 55lbs and had to negotiate around a garbage truck during the 2nd and 3rd runs. Thought this was going to be a challenge but I had no idea. I may have set a world record for the amount of sweat produced in under 20 minutes. Feeling good Jim

Went with 65 lbs by accident. Forgot to add the 5's.

cfwu x 3
wod as rx'ed subbing 65 lbs.

22:17

Congratulations Jay and welcome Allie!

first time doing the snatches knowing what a snatch is. Still getting used to the OH squats. Had to scale weight back after doing the first set penduluming back and forth on my heels. Not pretty. By fifth set, was "comfortable", and back up to 35kg. About a minute either side of the run as had to swap the access key to the gym with my training partner (one person out, one person in). Runs were closer to 500m. Time: about 28min.
(BW 77kg. Beer night- tomorrow expect 79kg. Nice...)

Congrats to you and yours, Jay.

As rx'd

18:01*

(*could have been lower on statches and OHS but form definately improving)

Congratulations to Jay (Post #77) and wife and a Big Hello and Welcome to Allie!

Chris

PS
Scored a 40 foot length of 1 1/4" braided soft nylon rope for 30 bucks on the weekend - not perfect but still a sweet deal!

Abs + 5 min light elliptical aerobic warmup
2 rounds at 66#
subsequent rounds at 45#, so I tacked on a 6th round
form a bit creaky - really felt the external shoulder rotation and am now experiencing some interesting tweaks in my wrist flexors (overcompensating for crap form?)
subbed 100 jumping jacks for the 400m
time: 28 mins
peace

sorry - external shoulder rotation in the OHS

Subbed 20 reps of a 6 count punch/kick combinations on the heavy bag for the runs. Boy am I an idiot!!
jab/cross/elbow/knee/roundhouse/spinning hook kick.
Snatches were fine. OHS felt strong but not deep enough.
Total time was 23:19. I think I'll just due 10 reps next time around.

Ok, this one was harder than it looked. I got a little gassed towards the end. That and my shins have been killing me.

17:45

5 rounds
75# snatch
75# OHS
500m row

26:36

couldn't get a full squat on snatch( i'd fall over), but OHS was a2a

25:45

subbed 85lbs for snatch, 45lbs for overhead squat, and first time ever to use a treadmill! In beautiful Oxnard.

Did first 2 400's on a track, then it started to pour like crazy. Last 3 400's on a treadmill. The rest as rx'd:

13:30

#41 Jim D.:

Be careful with your shoulder. I felt weakness in my oft-injured left shoulder when doing overhead squats a few weeks ago, but ignored it. That night I dislocated the same shoulder playing hockey, and am convinced that I weakened the joint considerably with some of the Crossfit overhead stuff. I'm not blaming Crossfit, I'm blaming myself for trying to "push through" pain and injury!

At any rate, make sure that you have a strong, flexible rotator cuff with good range of motion before you start really pushing it. Otherwise you'll be back to square one like me!

Best of luck with your rehab!

37 mile ride in the am
WOD as Rx
18:30, AHR 162, 41y/o
Ben, what happened, your skirt get in the way?

Snatch as Rxd
Overhead Squats @ 25 lbs x 15
Treadmill runs @ .25 ml

Time: 27 min

Nearly puked on the last run...brutal. :)

as rx'd (though runs may have been a little longer)
sean-21:20

crossfit@rawc.org

Age:42, Wt:176

Time:28:41

CFWUx2

55# was used for both lifts. Runs on TM (no incline) were averaging a little over ~2:00 per 1/4 mile.
Round times were: 4:44,4:47,5:42,6:53,6:34
AHR:160, MHR:175
Finished WOD with extra situps and pullups.

Ben: 16:56

with 45# bar
15:04

27:10 as rx'd

23:03

Substitued 15 front squats for the 15 overhead squats in the second through fifth sets. Don't know if it was too much weight or just a tough excercies on my neck/back...

16:39
just happened to do back squats and push jerks yesterday
ouch

as rx'd squat snatch, ohs all butt to ankles!

15:26

As rx'd 21:43

25:55 including running up to the treadmill and back. Arms went numb toward the end from OHS... kind of weird.

Overhead squats are hard! and my shoulder wasn't quite up to holding weight above my head. So,

22:15
Cleans and Front Squats @ 45#
only three rounds running, I was spening so much time figuring out what to do when I was trying out overhead squats and snatches.

Did my first sub 2 minute 1/4 mile, after that 7mph felt like a jog.

As rx'd 15:44

Did the run on a treadmill with 1% incline.

27:41
Power snatches; OHSquats broken into 2 sets first two go "rounds", 3 sets thereafter. Ran 425 meters after going upstairs. All as RX'd.

Felt quite good - I think my squat form and core tightness is improving a whole lot.

Snatch 45lb 6x's each round
OHS 45lb 20x's each round
20:39

16.47 as rxd
form on ohs needs a little work

Traps way too sore for snatches...5 Rounds, 10 x Pull-ups, 10 x OHS @ 75 lbs, Run 300 meters, 16:40

BW 152#

As rx'd:

16:19

As Rx'd:
17:13
First WOD after a week and a half layoff due to rotator cuff issues. Shoulder felt better than I thought it would. Took it slow, really focused on getting deep in the squats. Runs felt good.
Great Workout!!

due to time constraints, i wasn't able to make it to the gym to do the WOD so i just did this at home:

100 pushups
100 situps
100 squats

in roughly 10 minutes

20:20

Subbed 30 pound bar for OHS and snatches
400 m row

Ran 5k afterwards (23:41)

First time posting in a while...just moved from Texas to New Hampshire. I can definitely feel the lack of working out. Excited to have joined a gym with Crossfit staff there.

41 yoa, 183 lbs.
CFw/u, Burgener w/u
As Rx'd, treadmill

19:21

OHS unbroken, surprisingly, tried to keep shoulders 'active'. Some great times posted,gang!

Thanks Coach and Lauren.

WOD
CFWU x 10 reps per exercise, 1 round
As rx'd-18:38

Need to work on OHS, they were correct form but it cost me time.

As Rx'ed: 20:40

26yo 200lbs

.25 walk on treadmill
CFWUx3 (subbed air squats)
14:30 as rx'd (runs on treadmill)
clock stopped to walk to treadmill

OS pretty good but room for improvement, need to be lower

As Rx'd, 19:37

Had to sit down and cradle my head in my hands afterwards. It was a good one.

26yo 200lbs

.25 walk on treadmill
CFWUx3 (subbed air squats)
14:30 as rx'd (runs on treadmill)
clock stopped to walk to treadmill

OS pretty good but room for improvement, need to be lower

Great workout. Finally getting back into it today. 18:35 sec. Capt you got me by 5 seconds good for you. Ben what the hell happened? Smith way to be on the 95 pounds push it hard.

20:10 on a treadmill with 1% incline and only used 45lbs. Still about the toughest exercise (OHS) I've yet to master.

this one plays to my relative strengths (if they can be called that)
15.25 as prescribed.

19:41 as rx'd.

Did this one with the wife and kids at the indoor track (thank god for air conditioning!)

Subbed 35lb dumbbells...had a slight setback when I realized that I had a 30 and a 35 half way through the 3rd set...no wonder my ohs' were so crooked!

17:29

Emmie subbed 10lb dumbbells, everything else as Rx'd. Total time 21:56

22:00

about 25 min

as rx'd
14:39

18.23 min with Rx'd weight
Need more practice with the Snatches, just didn't feel safe for my back.

dropped weight to 65 lbs for snatch and ohs
run was around school at approximately 500 meters
total time 27:55

another insane workout this left me gassed on the floor trying to catch my breathe for a good 3-5 minutes

BW 175

16:58 as rx'd

Needing a partner. Anybody at Fort Dix, NJ doing crossfit?

sub 400 m row for run
sub 65lb for 75lb (shoulders do not like snatches)

19:23

5k row to finish off workout 21:30

30:24, only 4 rds w/ modified exercises

15 x 75# OHS, couldn't go all the way down
10 x 110# deadlift
10 dips
0.25 mile on treadmill, no incline

21:30
Pitiful mental focus today; one of the least intense workouts that I've had in a while. Will start measuring food again/paying more attention to zone blocks. Sleep duration could use some improvement, too.

21:20

60 lbs.
9.0 @ 1% incline

This was a weak effort!
Next time 65 lbs. and under 20 min.

As rx'd

14:44

While I was doing this WOD outside, lifting in my driveway and then running the trails in the park and back, it dawned on me that last year at this time I hadn't discovered CrossFit yet. I was still slaving inside in a commercial gym during the summer. Thanks for the liberation.

20:10
Substituted 263 lbs leg presses x 10 for the run
Everything else as Rx'd

18:08.2

3 rounds for time of:

75lb power snatch, 3 reps
75lb front squat, 15 reps
400 meter run

15:00

Those squats were a real killer, mixed with the running. I also did 2 rounds for time of 24kg KB C&J 5 reps each arm and 5 skin the cats after I recovered from the previous W/O.

20:33
Subbed rows for runs.

CFWU x 3

14:00 but used the elliptical for the 400 m rather than the treadmill (all full). That definitely dropped a couple of minutes off the time.

As Rx'd: 16:58

45 lbs barbell only

3 rounds

18:00

Too beat to complete.

BW 179#
Age 29

WoD after work today (usually done in AM,) subbed .25 mile L5 on elliptical for runs, all sets unbroken

18:48.

As written... 16:23.37

30 minutes as rx'd... first wod ever--wow

first wod EVER.

First time doing snatches.

30 Minutes flat.

and I was smoked.

17:39

800m Elliptical level 5
45lb Oly Bar

Modifed CFWUx3
Air squat (10/10/10)
Pull-ups (10/10/10)
Dips (10/10/10)
Crunches )10/10/10)
and
Five (Subst. 4)rounds for time of:
45 pound snatch, 3 reps
45 pound Overhead squat, 15 reps
Run 400 meters
Completed only four rounds during my lunch break from work.
Total time = about 30 minutes w/warm up

Whoa that was tough! Subbed 65# for the snatches, and the ones I did probably did not count as true a-to-a snatch form - didn't quite get all the way down on all of them. Used 75# for the OHS. Time 22:56. BW still 153#ish.

Tariq

17:13

#55
3 rounds
27 minutes

I could have done another round but my knees and my form for OHS are not compatible.

no workout today. pulled my hamstring. be back soon.

just a thought, the people who put this website together should also post the record for posted time/rounds/weight with the workout if possible.

p.s. OPT, U R A FRICKIN' MACHINE!!!!!!!!!!

21:51 w/subs

used 2-30# and did squat cleans instead of snatches - the gym was not suitable or ameanable to snatches.
used 35# fatbar for OHS

about 4:20 avg for first 4 rounds
last round 3:34

15:09, had to run on a treadmill and I couldn't convert 400m so I just ran for about 1:45 each time.

#155 Don't be tellin' OPT he's a machine, he'll start to believe the hype. He's a kitten.

Did 50lb for snatches and squats, my first time doing both and I'm not yearning for an injury. My shoulders feel alright, although the tips of my index and middle fingers on my right hand were numb for about 45 mins after completing the workout.

Total time: 10:34

Anybody crossfit in the Rumson/Red Bank, New Jersey area. Some company would be nice, shoot me an email, dmtraub@gmail.com

Wow thought my time of 21:53 was good but I see it is tooo slowwwww need to up it next time

Team UB Xfitt

bw: 155lbs
55 lbs snatch and ohs
sub 400m w/ 100 jumpin jacks
5 rounds
25 min.

first time snatches...scary at first. AH i feel good!

26 mins flat. hr max 180 on last run @ 9 mph. 10 min ellip w/u 14/14. first wod in 2 weeks. was in japan for 10 days. must thank crossfit for giving me the fitness to keep up with 3 & 5 yr old girls, muscle large suitcases, scramble to catch trains, all in 85 degree, muggy heat. thank you.

ME One Hand DB Snatch: 3-2-2-2-1-1-1-1 reps

80-90-95-100-110PR!-120F-110-100
-------------------------------------------
DE Push-Press: 5-3-3-2-2-1-1-1

135-145-155-165-175-185-195-195

Didn't go to the gym today so did this at home using my 1.5 pood as a sub.

3+3 R and L handed Snatches
8+8 R and L OHS
400m run

Didn't time but left me on the floor in around 20 minutes.

Another general question. What is CrossFit/Coach's thoughts on creatin as a supplement. My understanding of Creatin is that it allows for better performance during second and third sets of weighted exercises. Seems to me like Crossfit is all about strength endurance, so should I be taking creatin to maximize my results?

65lb Snatch and OHS, run on treadmill, form on OHS needs work, hip flexors too tight, need to work opnm flexibility...18:38..

33 Min.

55 lbs snatch x 3
55 lbs OH squat x 15 (split sets)
2:30 standing ride

Hip flexors hurt slightly, lower back same, legs fried

18:04
my dumba$$ didn't realize until set 4 that I should be running the 400 in all 5 sets - so I only ran it twice...and it was almost the end of me...great WOD

19:55 as rx'd.

Snatches from the hang. OHS w/ 50lbs

21:54

OHS form getting better, but still needs work.

Subbed 500m Row for runs. Sucked.

5x(3x75# snatch, 15x75#OHS, Row 500)= 25:00

Rows around 2:00 each(1:52.8, 1:58.1, 1:59.1, 2:00.0, 1:59.0)

The Row-OHS combo destroyed me. Legs are mush.

5 rds of:
75# snatch x 3
75# overhead squat x 15
sub trampoline for run(20 flips per rd)
22:19

20.24
Sub 500m Row for Run
35kg BB Snatch
35kg BB OHS

Row Splits
Drag 4
1.44.8
1.58.0
1.56.7
1.58.9
1.58.1

20:10
Subbed row for runs, 65# BB (oops)

It was fun.

18:54

Runs were estimated using nearby landmarks.

My lower back started aching on the second run, but I was able to push through.

I did alot of substitutions:

45lb Snatch x 3 reps
45lb Overhead Squat x 15 reps
Bike .5 miles

16:54

I did alot of substitutions:

45lb Snatch x 3 reps (first time doing this exercise)
45lb OHS x 15 reps (my form is still bad)
.5 mile Bike

Time: 16:51

I forgot to add that I, of course, did 5 rounds.

Dorie and I did Jeremy as a warm-up (4:00/4:09 respectively)

WOD 16:45.16
Dorie 3 rounds with 45lb Bar/2 rounds with 10lb stick (with reps at 6/25)
Karl 3 rounds with 30lb D-bells/2 rounds with 45lb bar (I had to negotiate to get the bar :-)!)

Really, really hot and humid tonight, that definitely played a role.

19:50 as rx'd, runs on a treadmill. Broken sets on a couple of the OHS.

bw: 180

pulled right calf at start of 3rd 400m, so walked it and called it quits at 3 rounds. 14:39

22:42
sub-500m rows for runs
snatches got better as I went along

As rx'd 19:30...good workout

#92 Jeff in Denver

Thanks for the advice. I'm trying to keep my ego in check. The therapy seems to be working nicely. Strengthing the rotator cuff is something I never thought of.

Where in Denver are you? I live in Denver also and feel like an outcast in Littleton when I do my workouts.

Jim

BW 173 CFWUx3 15 reps
25 min, substitute 400 meter run with 500 meter row, rxd 70# Snatch and Front Squat. Squat form a little weak.

3x20 sec Hanging L-sit

Hey all..I noticed some people post their round times and then add the round times for their total time...doesn't the workout time include your rest time in between rounds??? Just wondering....I am going to hit this workout late tonight or tomorrow morning.

CFWU x 3
Subbed as follows:
20lb Overhead squat, no snatch, 400 meters on treadmill
5 rounds, 23 minutes
Could have handled more weight, but didn't like form

Congratulations Momma and Jay. Can't wait to see Allie Christine's first CrossFit post.

approximately 20-25 minutes
45 lbs for both lifts, first time for snatches still working on the balance of OHS

BW201
44yr
20:08 as Rx

BW: 203

Total Time: 19:51.4

RD1: 2:52.5
RD2: 4:03.2
RD3: 4:29.6
RD4: 4:05.9
RD5: 4:20.1 (squats broken into 7+8)

Pretty psyched about the time and only one broken round of squats.

27 min as RX'd....

snatch was easy, overheads gave me lots of tension in my neck....dehydrated today, real dizzy through it all

WOD

Used 45lb bar

19:09

0600L KAF

75# snatch
75# overheads
replaced 400 meter run with 1:30 speed stationary bike
13:30

17:00

Used 30# for OH Squat and Snatch. Hurt my knee on the second run and toughed it out until the 4th round. Realized that it hurt even to walk, so I probably shouldnt do the last run. It felt fine in the squats though. It was so hard not to finish the WOD. I wanted to to keep going!

WOD as rxd with 50lb OH squat and snatch, run was hard due to the heat but work out time was 26:05

55 lbs. instead of 75.

20:55

24:43

Subbed 45# for 75#. First time snatching anything heavier than a broomstick.

I subbed 500m row for the run.
My overhead squat form needs work.

19:45

27:20 as rx'd
Avg HR: 160 Max: 180
Runs on treadmill (6.5-7.5), snatches were no problem, OHS form was good (I like those) but had to set the bar down 1-2 times in rds. 3-5 from fatigue. Should've taken the rest day yesterday!

D: 2 sets of Buttercup workout (25lb) 20 minutes
J: 1 set of buttercup workout (10 lb) ?

Did this with 45lbs on the lifts, 8 reps on the squats, and only 3 rounds total.

Took about 13 minutes.

I have surgery tomorrow... Hopefully I'll recover quickly!

18:03

sub'd rows for run

subbed alternating one-arm kbell snatch (1 pd) and 2x1pd kbell for ohs
time: 19:05-good workout

Received my 12# shot today, so spent 30 minutes working Jeff Martone's SHOT drills. Fun stuff! I predict sore hands and forearms tomorrow...

Me - 23:27
bw - 150lbs
weight used - 45lbs

Gerrick - 28:11
bw - 238lbs
weight used - 45lbs

scaled weight to 45lbs

sets of 3 snatches/7 over head squats
400 meter run

25:30

(first time doing snatches)

31/6.1/267

Per req what the how did the fat kid do that
all 5 rounds per req 19.05

This has been my first week following the cross fit program. I love it. Had to sub an eliptical trainer in for the run today, it was the only equipment available in the gym. The snatches and OH squats as Rx. Total time 23:45.

1.5 Mile Run...13.30

Then 5 X 3 Squat Cleans 75#
5 X 15 75# Thrusters 14.19

Total Time 27.49

75# snatches...not squat cleans

age:36
bwt:205
this one went fast
13:24

19:56 as prescribed.

This one was harder than it looked.

Not a good workout. Still lousy shoulder flexibility
+/- 22:00 w/ 55# on power snatches

5 rds of:
75# snatch x 5 (did 5 instead of 3)
75# overhead squat x 15
400m run

time: 26:10

Hey Jake! I just got done also.

First time trying snatches so used broomstick to work on form. They aren't too bad and actually sort of fun.

Ran first two rounds outside (about 115 degrees out) and last three on the treadmill. Thought I was going to die!

19:20 total. Will try with weight next time.

Brandon, miss my coach. Had to watch the video. Hard to tell if I was doing them right, but felt ok.

Camp Liberty, Iraq

Looking back at my post I have two different times listed, so my time is a guestimate. Basically what happened was my stop watch didn't start in the first round, so I gave myself a 1:00 penalty (which I thought was pretty accurate...I had just finished the Snatches and OHS). I just don't want anyone to think I am lying about my time, because I am not (I made alot of subs, and if I had to run 5 rounds of 400m I probably would have been in the 30 minute area).

as rx'd @ 17:30. runs were in soft sand.

1st time with both exercises, so form will need some work. Took me a round or two to trust that the weight wasn't just going to snap my shoulders backwards like a GI JOE doll on OHS...

BW 189
CFWU x2
As Rx'd: 17:02

As Rx'd: 12:39:50.

24:20. Had to use 65 pounds since I still suck at snatches and OH squats. Thanks for the humility lesson, Coach, you'd have made a good Marine drill instructor...Semper Fi.

24:48

Substituted 55lbs (failed on first 2 attempts with 75) for snatch and overhead squats
rounds 3-5 broke OHS into sets of 10+5

Avg HR: 166
Max HR: 185

BW: 162

3 rounds outside in the heat with a wooden dowel. 11:36

28:22

Reduced weight from 75lbs to 65lbs for the fourth and fifth rounds. I definitely need to improve overhead squat form. This was the first time I felt like there might be puking involved.

As rx'd

17:50 . . . Brutal!

75 lbs. Snatch
45 OHS
17:30

as rx'd 18:32

15:20

14:44 as rx'd

45# SNATCH
45# OH SQ
500 M ROW
5 RDS
27:10

26:07. I cannot do overhead squats. I can just forget it.

CFWU - OHSQ, then

18:31 -- 3 rounds as rx'ed, serratus blew, 2 rds 6x squats + 800m

brutal

oops, I meant the last 2 rounds were 6 snatches + 800m, could not balance the OHSQ side-to-side once my serratus got fatigued. Hopefully I'll find out soon if I am a candidate for surgery on it.

Julie and I scaled it way back and it took us about 10 minutes. I used 45#, Julie used 15# and we both ran to the end of the block...maybe 100 meter round trip.

It's tough getting back into the rythm after even just a little time off. Especially when it is 100 degrees in the garage.

17:59 as rx'd
There are some very impressive times

All I had at the gym was one of those short bicep/tricep bars to use for the snatches and OHS. So, form suffered and I probably used a lot more energy than necessary. Weight at rx'd.

29:06

Group Moffett

5 rounds for time of:

45lb overhead squats, 15 reps
400 meter run

Total time 16:47:47

No power or internet. Didn't sleep the night before. No workout.

18 reps of front squats 65 pds run 400

21:42

As always I am a day behind on my posts

M bw182 30yrs.

I subbed cleans for snatch and backsquats for overhead squats. took about 90sec. round trip to transition between weight room and track.
clean 95lbs
squat 135lbs
total time 22:55
400m split times 1:50/1:50/1:45/1:50/1:40 +/- 3sec.

CFWUx3, 31 minutes

5 RDS
75# snatch 3 reps
75# overhead squat 15reps
last two rounds added 10#
29:34

Crossfit Liberty
Newt are you out there?

27:25. Had difficulty staying back on overhead squats.

28 y/o 170 lb 5’10” approx 12% bf
Warm up CFWUx3
Snatch: stick 3 – 3, 45lbs 1 – 3 – 3
Overhead squat: stick 15 – 15, 45lbs 3 – 3 – 3
400M run 1 – 1 – 1 – 1 – 1
Time: 43:03

16:16

Sub'd 2 minutes on heavy bag for each run.

Went directly from snatches to OHS. OHS broken ~10/5 except drove through the last one unbroken.

weights as rx'd
subbed 500m rows for runs

27:17

this WOD was rough. the worst part of this workout proved to be the climb up the stairs to get to the rowing machine after having finished the OHS.

Substitute day!

400m row, elliptical, treadmill, elliptical, row
2:30, 3:21, 2:37, 3:15, 2:55 (elliptical slows me down for some reason)

15 OS (12 lb barbell for good form)

no snatches (can't snatch yet)

34 minutes. Did this as a warmup for the 7/21 WOD

Age = 34
bw = 196lbs
Modified
Round 1
3 x 75lb snatch + 11 x 75lb overhead + 4 broomstick overhead
Rounds 2 - 5
3 x 75lb snatch + 5 x 75lb overhead + 10 x broomstick overhead
Time = 23:10 (treadmill @ 7+ mph)
poor form on overhead squats - must improve
4 x 12 x 360lb hip sled calf press superset w
4 x 50lbdb incline flys

25:50
did 15 snatch & 3 overhead each round- squats were hurtin my knee

CFWU x3

WOD as rx'd 19:32

WOD #11

CFWU+ x2

WOD - 45:22 (run is 500m plus getting to the street takes time...)
45# 6:14
55# 9:01
60# 10:07
65# 9:49
75# 10:08

Runs are the hardest thing for me so far. Mental?
Snatch is not impossible as it seemed at first, but am still a looong way from doing properly. Maybe can never do hips below knees - both knees are weak from old and new injuries. Interesting part is that the jump comes naturally as the weight increases.

Force speed on the shorter runs;
Take Oly lifting class.

With OHS can go lower than with Snatch, the slower more controlled squat feels more secure.

cfwu x3
5 rds:
one arm 50lb db snatch x3
One arm ohs, 8 each arm
400m
~16:55

*************************************************

Had to force this one, a little gastrointestinal problem going on; as rx'd 20:11.

*************************************************

15:40

Used broomstick as this was first go at OHS and Snatch.

Did not time this - my OHS and Snatch form needs more work than my general conditioning.
35# of weight.
4 rounds before shoulder said "enough".

I have more work to do with these drills. Great WoD.

-Seth

BW-201
24:39
Subbed 65 lbs on snatch and OHS.
Still one behind.

Age 50/BW 240#
subbed 65# for snatch and OHs and 500 meter row for run
34:41 (this was after lunges/pullups od 7/21 WOD - I'll never learn).

subbed 40 roundhouse kicks on heavy bag for the 400.....25:19

28:55 as rx'd

oops, i meant 24 minutes. 54 to 18. yeah. math class is hard!

25:17 as required.

Camp Taji, Iraq

17:06, better late than never. Fun one.

8 rounds plus 10 lunges plus 5 pull ups. Weighted pulllups were only with 5#. They were the limiting factor.

instead of doing the circuit i just did snatches for weight, did around 5 reps at 95lbs, didnt feel like that much weight but i was starting to lose balance after set 5 so im guessing i was going heavy enough to almost fall over

19:04

OHS could have been lower.

cfwu x 2
30:30 Subbed 55#

Wow, the two things I struggle with the most... OHS and running in one tidy, hellish package.

Squats got better each set. Started off a little rough, but really found the groove from sets 3 on.

cfwu x 3
WOD 41:43 time irrelevant here; all about snatch form
subbed 65# for snatch; form ok but inconsistent.
left 65# on bar for OHS...butt almost to floor to makeup for less wt. balance np
subbed 150 turns on the rope for 400m.
outta gas

cfwu x 3

1st round:
snatch 65# x3, ohs 65# x5/ 45# x 10, 1000m run
(poor form, lost balance 2x on first 5 ohs)

rounds 2-5
snatch 45# x 3, ohs 45# x 15, 400m run

total time 28:20

cfwu x 15 x 2
WOD sub PVC for weight x 3 rounds in 10:00

17:12
cfwu 10x3
Brand X modification:
55lb Snatch x3 and 55lb OHS x15
.25 miles on treadmill (incline 1 / all sets over 8mph)

Time; 20:17

No snatch
Did 20 ohs 75lbs.

metal bar overhead squat x 3-5; squat 15-13
maxed out on treadmill at 16kph

can't remember time, not too bad, but it should be at those weights

24:50

as rx'd about 28"
age: 39
bw: 201

1st time doing snatches. kinda fun. The catch in the squat probably not low enough.

OHSQ were tough. Again, not low enough and a few reps kinda wobbly.

400m: first on road, last ones on treadmill at 6-7 mph so finished them around 2:10-2:30 per.

Travel day...hope to get to this one this weekend.

17:37, dropped the ohs to 45#s, due to a complaining r knee. Everything else as rxd though.

Nice one Coach, you should make this one a regular.

19:52

Three rounds for time of:
77 pound Snatch, 3 reps
77 pound Overhead squat, 15 reps
Run 400 meters

Done on July 21.

BW 132

Snatch & OHS 20kg; 30:20

Went slower as I did the 5km the day before...

Run 1 mile: 6:20
Then WOD:
S & OHS @ 45
400m @ 10mph
S & OHS @ 45
400m @ 9mph
S & OHS @ 45
400m @ 9mph
S & OHS @ 45
400m @ 9mph
S & OHS @ 45
400m @ 11mph
Total time for WOD: 17:27

Warm-up
1000m row
dips 3x15
sit-ups 3x15

WOD rx'd
Snatch 75lbs x 3
Overhead squat 25lbs x 3
Run 400m (treadmill @ 8.0mph)

Time = 35:09mins Have to work on balance when performing snatch and flexibility on ohs.

19:13 w/ 90 lbs.

BWT 140
20 yoa
16:24
60 lb hang snatch
60 lb OHS
subbed 5 dips for run

added on 4x10(per side)x40lb one handed pinch-grip deadlifts and 4x10 russian twists on GHD with 10 lb medicine ball

3 rounds very badly done in 25 minutes.
Had a hard time balancing the weight on the OHS.
Started to sort of get the hang of it, but it was hard.

Rene: bw 190, 39 yo

wod 24:30 w. 55#

16:10
subbed rows 500m for runs

Five rounds for time of:
30 kg. Snatch, 3 reps
30 kg. Overhead squat, 15 reps
Run 400 meters (outside with stairs)

Time: 25.49

Could have been faster if I didn't have to take my shoes off and put them on each time I went out for the run, but I love my fully-fitted cross fit gym! Need to work on the overhead squats. went below 90 degrees, but not deep enough for my satisfaction.

Five rounds for time of:
30 kg. Snatch, 3 reps
30 kg. Overhead squat, 15 reps
Run 400 meters (outside with stairs)

time: 25.49

Overhead squats need to be deeper. Going over 90 degrees, but need to be a bit more butt to ankles.

Hello everyone!

This was a killer. Kept the overhead squats as deep as I can go for most of them a few where far from impressive. Snatches where quite deep could have been better. I think when I get the bench at home will squat to that for depth and then keep reducing it till I get it butt to ankles perfectly.

Five rounds for time of:
75 pound Snatch, 3 reps (36kg)
75 pound Overhead squat, 15 reps (36kg)
Run 400 meters (ran round the block then up stairs to our flat. It's about 400m)

Time = 33:24

London Crossfitter!

Scaled back to 50lbs for snatch and OHS.
Time: 23:30

Wooped me good, but will try 55 or 60 lbs next time.

29:30 as Rx'd
Completed at home
short bar for the snatch and OS
ran on the treadmill

age 28
bw 191

CFWUx3
run=row
75lbs=65lbs
Rest as RX'd

Time 21:46

bw 165#

as rx'd 12min 25sec

took 4 days off body really needed it.

good workout

36:30
Snatch was more of a power snatch at times

Adapted to use a kettlebell and got the order backwards:

16kg KB snatch + overhead squat: 8 reps ea. side\
Run 400m

Total = 27:46

I used 65 lbs for the snatch and OHS.

Runs on a treadmill.

20 minutes total.

Used 65# & Treadmill...
20:54

subbed 45# for snatch and OHS. time 19 mins.

used 20# dbs for snatch and OHS
worked me good!
25:18

D-30:53, 45lb as rx’d
M-31:39, 30lb as rx’d

14:20.4 as written

OHS at 55#
2 min jumprope sub for runs
about 28 minutes

cfwu
25:14
Five rounds for time of:
75 pound Snatch, 3 reps
45 pound Overhead squat, 15 reps - subbed for form go up 10 next time
Run 400 meters