July 20, 2006

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.

cf-pittsburg-th.jpg

Enlarge image

CrossFit Pittsburgh

Posted by lauren at July 20, 2006 6:02 PM
Comments

This should be good for PT tomarrow.

Comment #1 - Posted by: michael gerry at July 19, 2006 6:11 PM

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

Comment #2 - Posted by: Bohman at July 19, 2006 6:40 PM

Nice new home, CF Pitt!

Comment #3 - Posted by: Skip Chase at July 19, 2006 6:50 PM

#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.

Comment #4 - Posted by: gaucoin at July 19, 2006 6:59 PM

"crosspitt" with all due respect to mr. hackleman

Comment #5 - Posted by: RandyG (CrossFit Denver) at July 19, 2006 6:59 PM

this looks freiken fun, i'm psyched.

Comment #6 - Posted by: Pedro at July 19, 2006 7:21 PM

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!!

Comment #7 - Posted by: Andy Shirley at July 19, 2006 8:16 PM

awesome WOD! about time for snatches

Comment #8 - Posted by: Dave at July 19, 2006 8:48 PM

GOnna be a dooooooooozzzzzzeeeeeeyyyyyyy!!

Team UB Xfitt!

Comment #9 - Posted by: Onefastbird at July 19, 2006 9:03 PM

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.)

Comment #10 - Posted by: phillip bwt 173 at July 19, 2006 9:34 PM

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.

Comment #11 - Posted by: Travis L @ prosperity at July 19, 2006 9:45 PM

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

Comment #12 - Posted by: Denver Sheepdog at July 19, 2006 9:50 PM

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

Comment #13 - Posted by: dtc at July 19, 2006 10:27 PM

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

Comment #14 - Posted by: Nick K at July 20, 2006 1:06 AM

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!

Comment #15 - Posted by: Jay at July 20, 2006 2:01 AM

As designated...14:05.86

Comment #16 - Posted by: Matt G. at July 20, 2006 2:47 AM

As RXd......17:43

Comment #17 - Posted by: zman at July 20, 2006 2:55 AM

#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 ;)

Comment #18 - Posted by: Ruari at July 20, 2006 3:08 AM

12:51 as rx'd

Comment #19 - Posted by: OPT at July 20, 2006 3:43 AM

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?

Comment #20 - Posted by: Allen Y at July 20, 2006 3:44 AM

#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

Comment #21 - Posted by: KCSmith at July 20, 2006 3:45 AM

16:57 as Rx'd

Comment #22 - Posted by: Breck at July 20, 2006 3:47 AM

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

Comment #23 - Posted by: Wilcox at July 20, 2006 4:35 AM

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

Comment #24 - Posted by: Dan MacD at July 20, 2006 5:16 AM

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.

Comment #25 - Posted by: kelly moore at July 20, 2006 5:28 AM

20:20 as RXd

Comment #26 - Posted by: Jayl at July 20, 2006 5:49 AM

Deuce: As Rx'd, 23:45

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

Comment #27 - Posted by: Deuce at July 20, 2006 5:51 AM

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

Comment #28 - Posted by: Deuce at July 20, 2006 5:53 AM

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

Comment #29 - Posted by: MarkW at July 20, 2006 5:54 AM

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

19:43

Comment #30 - Posted by: Brocki at July 20, 2006 6:32 AM

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

Comment #31 - Posted by: Brocki at July 20, 2006 6:34 AM

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.

Comment #32 - Posted by: Phil Sarris at July 20, 2006 6:35 AM

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!

Comment #33 - Posted by: DaveG at July 20, 2006 6:42 AM


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.

Comment #34 - Posted by: Jenn M at July 20, 2006 6:47 AM

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.

Comment #35 - Posted by: Kegger at July 20, 2006 6:50 AM

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...

Comment #36 - Posted by: tedw at July 20, 2006 6:56 AM

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.

Comment #37 - Posted by: Jim D. at July 20, 2006 6:59 AM

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.

Comment #38 - Posted by: Robert Taylor at July 20, 2006 7:03 AM

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.

Comment #39 - Posted by: john v. at July 20, 2006 7:04 AM

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

16:23

Comment #40 - Posted by: paulw at July 20, 2006 7:07 AM

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

Comment #41 - Posted by: GAK at July 20, 2006 7:16 AM

CFWU
21:45 as Rxed

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

Comment #42 - Posted by: steve d at July 20, 2006 7:32 AM

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

18:41

Comment #43 - Posted by: jpf at July 20, 2006 7:36 AM

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.

Comment #44 - Posted by: Brett_nyc at July 20, 2006 7:51 AM

# 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.)

Comment #45 - Posted by: Mike_h at July 20, 2006 7:54 AM

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.

Comment #46 - Posted by: TomG at July 20, 2006 8:03 AM

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.

Comment #47 - Posted by: Norma at July 20, 2006 8:07 AM

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.

Comment #48 - Posted by: christopher at July 20, 2006 8:07 AM

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?

Comment #49 - Posted by: Mike at July 20, 2006 8:08 AM

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

Comment #50 - Posted by: BobM at July 20, 2006 8:15 AM

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

Comment #51 - Posted by: shannon whiteley at July 20, 2006 8:20 AM

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

Comment #52 - Posted by: SueAnne at July 20, 2006 8:22 AM

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

18:56

Comment #53 - Posted by: SmithyFire101 at July 20, 2006 8:31 AM

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

Comment #54 - Posted by: James N at July 20, 2006 8:38 AM

Krista Colson= 17:45
Me= 20:24

Comment #55 - Posted by: Sue Ady at July 20, 2006 8:40 AM

used 45# ... Krista and Sue from above

Comment #56 - Posted by: Sue Ady at July 20, 2006 8:40 AM

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

Comment #57 - Posted by: exupNik at July 20, 2006 8:52 AM

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

Comment #58 - Posted by: Dave Luu at July 20, 2006 8:55 AM

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

Comment #59 - Posted by: ACFD_Ben at July 20, 2006 8:58 AM

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

Comment #60 - Posted by: tenacious "D" at July 20, 2006 9:04 AM

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

Comment #61 - Posted by: psychoshonen at July 20, 2006 9:10 AM

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

Comment #62 - Posted by: Mike_h at July 20, 2006 9:36 AM

19:06

Comment #63 - Posted by: Erik H at July 20, 2006 9:47 AM

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

Comment #64 - Posted by: Dave P at July 20, 2006 9:50 AM

15:58

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

Comment #65 - Posted by: Peter P. at July 20, 2006 9:53 AM

21:39 as rx'd.

runs on tm 10 mph (1:30)

Comment #66 - Posted by: John Messano at July 20, 2006 10:01 AM

Bodyweight 175lbs.

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

Comment #67 - Posted by: dammit at July 20, 2006 10:03 AM

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

Comment #68 - Posted by: TJ at July 20, 2006 10:05 AM

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!!

Comment #69 - Posted by: Ian Carver at July 20, 2006 10:23 AM

total time 26:47

5 rounds:

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

Comment #70 - Posted by: Dan H. at July 20, 2006 10:30 AM

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)

Comment #71 - Posted by: john c at July 20, 2006 10:45 AM

bw:225
31
23:40

Comment #72 - Posted by: matt at July 20, 2006 10:51 AM

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.

Comment #73 - Posted by: Nicholas Burgett at July 20, 2006 10:53 AM

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!

Comment #74 - Posted by: Jay at July 20, 2006 11:00 AM

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

Comment #75 - Posted by: kevin at July 20, 2006 11:06 AM

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

Comment #76 - Posted by: jimmiepop at July 20, 2006 11:14 AM

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

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

22:17

Comment #77 - Posted by: Rob F at July 20, 2006 11:15 AM

Congratulations Jay and welcome Allie!

Comment #78 - Posted by: SueAnne at July 20, 2006 11:16 AM

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.

Comment #79 - Posted by: Ruari at July 20, 2006 11:19 AM

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!

Comment #80 - Posted by: Chris in Ottawa at July 20, 2006 11:21 AM

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

Comment #81 - Posted by: IanTelAviv at July 20, 2006 11:31 AM

sorry - external shoulder rotation in the OHS

Comment #82 - Posted by: IanTelAviv at July 20, 2006 11:31 AM

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.

Comment #83 - Posted by: Bob Cornute at July 20, 2006 11:32 AM

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

Comment #84 - Posted by: Rook at July 20, 2006 11:34 AM

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

Comment #85 - Posted by: ut steve at July 20, 2006 11:35 AM

25:45

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

Comment #86 - Posted by: mas at July 20, 2006 11:39 AM

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

Comment #87 - Posted by: Anthony W. at July 20, 2006 11:46 AM

#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!

Comment #88 - Posted by: Jeff in Denver at July 20, 2006 11:50 AM

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

Comment #89 - Posted by: ACFD capt dan at July 20, 2006 11:54 AM

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

Time: 27 min

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

Comment #90 - Posted by: Trevor at July 20, 2006 11:55 AM

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

Comment #91 - Posted by: PIPER at July 20, 2006 12:05 PM

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.

Comment #92 - Posted by: Donald E at July 20, 2006 12:06 PM

Ben: 16:56

Comment #93 - Posted by: USMC Denver at July 20, 2006 12:07 PM

with 45# bar
15:04

Comment #94 - Posted by: Ellen S. at July 20, 2006 12:13 PM

27:10 as rx'd

Comment #95 - Posted by: David Gladstein at July 20, 2006 12:20 PM

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...

Comment #96 - Posted by: Boise Mike Mc at July 20, 2006 12:21 PM

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

Comment #97 - Posted by: Hartman King at July 20, 2006 12:22 PM

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

15:26

Comment #98 - Posted by: brent colson at July 20, 2006 12:24 PM

As rx'd 21:43

Comment #99 - Posted by: Allan T at July 20, 2006 12:29 PM

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

Comment #100 - Posted by: Tommy A. at July 20, 2006 12:39 PM

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.

Comment #101 - Posted by: Erica Bergstrom at July 20, 2006 12:50 PM

As rx'd 15:44

Did the run on a treadmill with 1% incline.

Comment #102 - Posted by: mikey at July 20, 2006 12:51 PM

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.

Comment #103 - Posted by: Patrick at July 20, 2006 12:51 PM

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

Comment #104 - Posted by: Denise at July 20, 2006 12:52 PM

16.47 as rxd
form on ohs needs a little work

Comment #105 - Posted by: Drew at July 20, 2006 12:52 PM

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

Comment #106 - Posted by: Wally at July 20, 2006 12:53 PM

BW 152#

As rx'd:

16:19

Comment #107 - Posted by: Shawn B. at July 20, 2006 1:01 PM

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!!

Comment #108 - Posted by: chris l at July 20, 2006 1:01 PM

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

Comment #109 - Posted by: Lance W. at July 20, 2006 1:15 PM

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.

Comment #110 - Posted by: emily h. at July 20, 2006 1:17 PM

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.

Comment #111 - Posted by: Mark Sampson at July 20, 2006 1:24 PM

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.

Comment #112 - Posted by: Justin Spicher at July 20, 2006 1:31 PM

As Rx'ed: 20:40

Comment #113 - Posted by: Jason P at July 20, 2006 1:37 PM

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

Comment #114 - Posted by: Greg at July 20, 2006 1:51 PM

As Rx'd, 19:37

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

Comment #115 - Posted by: Jeffo at July 20, 2006 1:52 PM

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

Comment #116 - Posted by: Greg at July 20, 2006 1:52 PM

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.

Comment #117 - Posted by: dminer732 at July 20, 2006 1:58 PM

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

Comment #118 - Posted by: MikeT at July 20, 2006 2:03 PM

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

Comment #119 - Posted by: markb at July 20, 2006 2:10 PM

19:41 as rx'd.

Comment #120 - Posted by: Newlin at July 20, 2006 2:16 PM

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

Comment #121 - Posted by: Jesse Woody at July 20, 2006 2:24 PM

22:00

Comment #122 - Posted by: jason v at July 20, 2006 2:25 PM

about 25 min

Comment #123 - Posted by: IM_Sam at July 20, 2006 2:30 PM

as rx'd
14:39

Comment #124 - Posted by: JackM at July 20, 2006 2:41 PM

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

Comment #125 - Posted by: SKITZ at July 20, 2006 2:46 PM

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

Comment #126 - Posted by: brian t at July 20, 2006 2:51 PM

BW 175

16:58 as rx'd

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

Comment #127 - Posted by: DaveT at July 20, 2006 2:54 PM

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

Comment #128 - Posted by: Fireman Rick at July 20, 2006 2:58 PM

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

Comment #129 - Posted by: mwalker at July 20, 2006 2:59 PM

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.

Comment #130 - Posted by: Ben L at July 20, 2006 3:00 PM

21:20

60 lbs.
9.0 @ 1% incline

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

Comment #131 - Posted by: Huff at July 20, 2006 3:04 PM

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.

Comment #132 - Posted by: Jonny Utah at July 20, 2006 3:05 PM

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

Comment #133 - Posted by: tlow at July 20, 2006 3:08 PM

18:08.2

Comment #134 - Posted by: brendan melville at July 20, 2006 3:13 PM

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.

Comment #135 - Posted by: Josh Brehm at July 20, 2006 3:19 PM

20:33
Subbed rows for runs.

Comment #136 - Posted by: PeterN at July 20, 2006 3:26 PM

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.

Comment #137 - Posted by: Mugsie at July 20, 2006 3:32 PM

As Rx'd: 16:58

Comment #138 - Posted by: tklink at July 20, 2006 3:33 PM

45 lbs barbell only

3 rounds

18:00

Too beat to complete.

Comment #139 - Posted by: Neil Eldridge at July 20, 2006 3:43 PM

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.

Comment #140 - Posted by: Johnnylove at July 20, 2006 4:01 PM

As written... 16:23.37

Comment #141 - Posted by: Mel Jenkins at July 20, 2006 4:01 PM

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

Comment #142 - Posted by: Ryan Wylie at July 20, 2006 4:01 PM

first wod EVER.

First time doing snatches.


30 Minutes flat.

and I was smoked.

Comment #143 - Posted by: Eric E at July 20, 2006 4:05 PM

17:39

800m Elliptical level 5
45lb Oly Bar

Comment #144 - Posted by: peterh at July 20, 2006 4:08 PM

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

Comment #145 - Posted by: ralph99mba at July 20, 2006 4:20 PM

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

Comment #146 - Posted by: TK at July 20, 2006 4:21 PM

17:13

Comment #147 - Posted by: JeffT at July 20, 2006 4:23 PM

#55
3 rounds
27 minutes

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

Comment #148 - Posted by: Maurkov at July 20, 2006 4:29 PM

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

Comment #149 - Posted by: MSR at July 20, 2006 4:30 PM

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.

Comment #150 - Posted by: Chris S at July 20, 2006 4:34 PM

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

Comment #151 - Posted by: Chris S at July 20, 2006 4:36 PM

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

Comment #152 - Posted by: jeftyg at July 20, 2006 4:39 PM

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.

Comment #153 - Posted by: gaucoin at July 20, 2006 4:43 PM

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

Comment #154 - Posted by: Adam Drake at July 20, 2006 4:46 PM

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

Comment #155 - Posted by: David T at July 20, 2006 4:52 PM

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

Comment #156 - Posted by: Onefastbird at July 20, 2006 4:54 PM

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!

Comment #157 - Posted by: ryatwork at July 20, 2006 4:55 PM

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.

Comment #158 - Posted by: kevin o at July 20, 2006 5:05 PM

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

Comment #159 - Posted by: acl at July 20, 2006 5:09 PM

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.

Comment #160 - Posted by: Julian Del Campo at July 20, 2006 5:23 PM

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?

Comment #161 - Posted by: Trevor Slater at July 20, 2006 5:27 PM

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

Comment #162 - Posted by: SethBD at July 20, 2006 5:29 PM

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

Comment #163 - Posted by: George C at July 20, 2006 5:32 PM

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

Comment #164 - Posted by: dk at July 20, 2006 5:44 PM

19:55 as rx'd.

Comment #165 - Posted by: Larry E. at July 20, 2006 5:50 PM

Snatches from the hang. OHS w/ 50lbs

21:54

OHS form getting better, but still needs work.

Comment #166 - Posted by: Clippa at July 20, 2006 5:51 PM

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.

Comment #167 - Posted by: Andy Shirley at July 20, 2006 5:52 PM

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

Comment #168 - Posted by: Southard at July 20, 2006 5:56 PM

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

Comment #169 - Posted by: Adc (CrossfitSydney) at July 20, 2006 6:04 PM

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

It was fun.

Comment #170 - Posted by: cjones at July 20, 2006 6:32 PM

18:54

Runs were estimated using nearby landmarks.

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

Comment #171 - Posted by: J Jones at July 20, 2006 6:39 PM

I did alot of substitutions:

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

16:54

Comment #172 - Posted by: Mike K at July 20, 2006 6:44 PM

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

Comment #173 - Posted by: Mike K at July 20, 2006 6:45 PM

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

Comment #174 - Posted by: Mike K at July 20, 2006 6:49 PM

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.

Comment #175 - Posted by: Karl G (from Champaign, IL) at July 20, 2006 6:51 PM

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

Comment #176 - Posted by: Paul Si at July 20, 2006 6:58 PM

bw: 180

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

Comment #177 - Posted by: rick510 at July 20, 2006 7:24 PM

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

Comment #178 - Posted by: a noble at July 20, 2006 7:26 PM

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

Comment #179 - Posted by: Jason Brown at July 20, 2006 7:33 PM

#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

Comment #180 - Posted by: Jim D. at July 20, 2006 7:35 PM

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

Comment #181 - Posted by: Kent Kasica at July 20, 2006 7:43 PM

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.

Comment #182 - Posted by: freddy OWMA at July 20, 2006 7:46 PM

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

Comment #183 - Posted by: Stelly at July 20, 2006 7:50 PM

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

Comment #184 - Posted by: stan k at July 20, 2006 8:00 PM

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

Comment #185 - Posted by: dbones at July 20, 2006 8:13 PM

BW201
44yr
20:08 as Rx

Comment #186 - Posted by: Rick Anderson at July 20, 2006 8:13 PM

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.

Comment #187 - Posted by: Graham S. at July 20, 2006 8:30 PM

27 min as RX'd....

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

Comment #188 - Posted by: JasonInAustin at July 20, 2006 8:38 PM

WOD

Used 45lb bar

19:09

0600L KAF

Comment #189 - Posted by: Wayne at July 20, 2006 8:57 PM

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

Comment #190 - Posted by: Jodi at July 20, 2006 8:58 PM

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!

Comment #191 - Posted by: Deanna at July 20, 2006 9:08 PM

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

Comment #192 - Posted by: gale at July 20, 2006 9:44 PM

55 lbs. instead of 75.

20:55

Comment #193 - Posted by: Brian G. at July 20, 2006 9:51 PM

24:43

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

Comment #194 - Posted by: marr1 at July 20, 2006 10:19 PM

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

19:45

Comment #195 - Posted by: freddy OWMA at July 20, 2006 10:33 PM

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!

Comment #196 - Posted by: Mike Scott at July 20, 2006 11:02 PM

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

Comment #197 - Posted by: Deejay at July 20, 2006 11:40 PM

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!

Comment #198 - Posted by: jbroshek at July 21, 2006 12:59 AM

18:03

sub'd rows for run

Comment #199 - Posted by: Rob Moss at July 21, 2006 1:34 AM

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

Comment #200 - Posted by: mfbunch at July 21, 2006 2:00 AM

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

Comment #201 - Posted by: Lynne Pitts at July 21, 2006 3:07 AM

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

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

Comment #202 - Posted by: Edmund Vega at July 21, 2006 3:08 AM

scaled weight to 45lbs

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

25:30

(first time doing snatches)

Comment #203 - Posted by: jnc at July 21, 2006 3:19 AM

31/6.1/267

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

Comment #204 - Posted by: cablemigrant at July 21, 2006 4:32 AM

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.

Comment #205 - Posted by: CGF at July 21, 2006 4:44 AM

1.5 Mile Run...13.30

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

Total Time 27.49

Comment #206 - Posted by: dyagg at July 21, 2006 4:46 AM

75# snatches...not squat cleans

Comment #207 - Posted by: dyagg at July 21, 2006 4:46 AM

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

Comment #208 - Posted by: mike at July 21, 2006 4:51 AM

19:56 as prescribed.

This one was harder than it looked.

Comment #209 - Posted by: Ahmik at July 21, 2006 5:43 AM

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

Comment #210 - Posted by: texasmick at July 21, 2006 5:44 AM

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

time: 26:10

Comment #211 - Posted by: gkjake at July 21, 2006 5:48 AM

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

Comment #212 - Posted by: Ann Marie at July 21, 2006 6:00 AM

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).

Comment #213 - Posted by: Mike K at July 21, 2006 6:02 AM

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

Comment #214 - Posted by: von-paul at July 21, 2006 6:05 AM

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

Comment #215 - Posted by: DaGunk at July 21, 2006 6:10 AM

As Rx'd: 12:39:50.

Comment #216 - Posted by: asglenn at July 21, 2006 6:19 AM

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.

Comment #217 - Posted by: FireSmac at July 21, 2006 6:42 AM

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

Comment #218 - Posted by: MJB at July 21, 2006 6:56 AM

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

Comment #219 - Posted by: Redding Mark S at July 21, 2006 7:14 AM

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.

Comment #220 - Posted by: mhoward91106 at July 21, 2006 7:51 AM

As rx'd

17:50 . . . Brutal!

Comment #221 - Posted by: TonyR at July 21, 2006 7:59 AM

75 lbs. Snatch
45 OHS
17:30

Comment #222 - Posted by: Ken Dammmen at July 21, 2006 8:12 AM

as rx'd 18:32

Comment #223 - Posted by: jon strutz at July 21, 2006 8:13 AM

15:20

Comment #224 - Posted by: Kevin R at July 21, 2006 8:28 AM

14:44 as rx'd

Comment #225 - Posted by: Eric2 at July 21, 2006 8:39 AM

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

Comment #226 - Posted by: ERICU at July 21, 2006 8:40 AM

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

Comment #227 - Posted by: Steve Howe at July 21, 2006 8:41 AM

CFWU - OHSQ, then

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

brutal

Comment #228 - Posted by: tim at July 21, 2006 8:47 AM

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.

Comment #229 - Posted by: tim at July 21, 2006 8:48 AM

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.

Comment #230 - Posted by: Chris Jordan at July 21, 2006 8:51 AM

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

Comment #231 - Posted by: AJonusas at July 21, 2006 8:52 AM

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

Comment #232 - Posted by: Steve & Sabina Mazac at July 21, 2006 8:53 AM

Group Moffett

5 rounds for time of:

45lb overhead squats, 15 reps
400 meter run

Total time 16:47:47

Comment #233 - Posted by: Adrian D at July 21, 2006 9:00 AM

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

Comment #234 - Posted by: John Seiler at July 21, 2006 9:36 AM

18 reps of front squats 65 pds run 400

21:42

Comment #235 - Posted by: Tuber at July 21, 2006 10:15 AM

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.

Comment #236 - Posted by: Pedro at July 21, 2006 10:37 AM

CFWUx3, 31 minutes

Comment #237 - Posted by: Doug at July 21, 2006 11:25 AM

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

Crossfit Liberty
Newt are you out there?

Comment #238 - Posted by: BK at July 21, 2006 11:44 AM

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

Comment #239 - Posted by: Bryan at July 21, 2006 11:55 AM

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

Comment #240 - Posted by: Sesoku at July 21, 2006 12:38 PM

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.

Comment #241 - Posted by: Kramer at July 21, 2006 12:49 PM

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.

Comment #242 - Posted by: lgm at July 21, 2006 1:38 PM

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

Comment #243 - Posted by: treelizard at July 21, 2006 3:08 PM

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

Comment #244 - Posted by: JT Calgary at July 21, 2006 3:10 PM

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

Comment #245 - Posted by: cja at July 21, 2006 3:47 PM

CFWU x3

WOD as rx'd 19:32

Comment #246 - Posted by: Mike at July 21, 2006 4:12 PM

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.

Comment #247 - Posted by: RAFAELH at July 21, 2006 4:31 PM

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

Comment #248 - Posted by: RAFAELH at July 21, 2006 4:33 PM

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

Comment #249 - Posted by: anb6 at July 21, 2006 5:40 PM

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


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

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


Comment #250 - Posted by: Danny T at July 21, 2006 7:34 PM

15:40

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

Comment #251 - Posted by: Brandon C at July 21, 2006 7:41 PM

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

Comment #252 - Posted by: SethO at July 21, 2006 8:00 PM

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

Comment #253 - Posted by: Ben S at July 21, 2006 8:05 PM

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).

Comment #254 - Posted by: stan k at July 21, 2006 8:21 PM

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

Comment #255 - Posted by: Piper at July 21, 2006 8:32 PM

28:55 as rx'd

Comment #256 - Posted by: Travis at July 21, 2006 8:57 PM

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

Comment #257 - Posted by: treelizard at July 21, 2006 10:41 PM

25:17 as required.

Camp Taji, Iraq

Comment #258 - Posted by: newt66ssa at July 22, 2006 1:44 AM

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

Comment #259 - Posted by: dan colson at July 22, 2006 5:12 AM

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

Comment #260 - Posted by: Norma at July 22, 2006 5:50 AM

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

Comment #261 - Posted by: Franz at July 22, 2006 5:54 AM

19:04

OHS could have been lower.

Comment #262 - Posted by: Steve72 at July 22, 2006 7:55 AM

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.

Comment #263 - Posted by: Baron at July 22, 2006 7:56 AM

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

Comment #264 - Posted by: Lou_D at July 22, 2006 10:21 AM

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

Comment #265 - Posted by: LMD_matt at July 22, 2006 11:44 AM

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

Comment #266 - Posted by: rick ihrie at July 22, 2006 12:12 PM

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

Comment #267 - Posted by: photoman at July 22, 2006 12:29 PM

Time; 20:17

No snatch
Did 20 ohs 75lbs.

Comment #268 - Posted by: Jeff Richardson at July 22, 2006 1:13 PM

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

Comment #269 - Posted by: Paulo at July 22, 2006 2:22 PM

24:50

Comment #270 - Posted by: Andrew B at July 22, 2006 2:32 PM

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.

Comment #271 - Posted by: kaala at July 22, 2006 2:49 PM

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

Comment #272 - Posted by: bingo at July 22, 2006 5:16 PM

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.

Comment #273 - Posted by: pwoodruff at July 22, 2006 6:21 PM

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.

Comment #274 - Posted by: Alfie at July 22, 2006 8:05 PM

BW 132

Snatch & OHS 20kg; 30:20

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

Comment #275 - Posted by: Alicia Zhuang at July 22, 2006 11:51 PM

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

Comment #276 - Posted by: Karl Blanke at July 23, 2006 5:51 AM

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.

Comment #277 - Posted by: Curt at July 23, 2006 8:20 AM

19:13 w/ 90 lbs.

Comment #278 - Posted by: Steve T at July 23, 2006 2:45 PM

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

Comment #279 - Posted by: David Aguasca at July 23, 2006 3:09 PM

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.

Comment #280 - Posted by: NYCRaider at July 24, 2006 3:49 AM

Rene: bw 190, 39 yo

wod 24:30 w. 55#

Comment #281 - Posted by: rencol at July 24, 2006 8:07 AM

16:10
subbed rows 500m for runs

Comment #282 - Posted by: ToddH at July 24, 2006 11:55 AM

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.

Comment #283 - Posted by: Christina Sklebar at July 24, 2006 2:50 PM

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.

Comment #284 - Posted by: Christina Sklebar at July 24, 2006 2:53 PM

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!

Comment #285 - Posted by: Lorenzo F at July 24, 2006 3:55 PM

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

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

Comment #286 - Posted by: mws at July 24, 2006 4:01 PM

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

Comment #287 - Posted by: Meyer at July 24, 2006 4:12 PM

age 28
bw 191

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

Time 21:46

Comment #288 - Posted by: Stéphane Briand at July 24, 2006 4:39 PM

bw 165#

as rx'd 12min 25sec

took 4 days off body really needed it.

good workout

Comment #289 - Posted by: bridges at July 24, 2006 5:28 PM

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

Comment #290 - Posted by: Chris R at July 24, 2006 6:38 PM

Adapted to use a kettlebell and got the order backwards:

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

Total = 27:46

Comment #291 - Posted by: John Frazer at July 25, 2006 3:48 AM

I used 65 lbs for the snatch and OHS.

Runs on a treadmill.

20 minutes total.

Comment #292 - Posted by: Ben Browning at July 25, 2006 6:05 AM

Used 65# & Treadmill...
20:54

Comment #293 - Posted by: John H at July 25, 2006 8:44 AM

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

Comment #294 - Posted by: mcf at July 25, 2006 9:39 AM

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

Comment #295 - Posted by: firedave at July 25, 2006 4:24 PM

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

Comment #296 - Posted by: Dylon at July 26, 2006 7:33 AM

14:20.4 as written

Comment #297 - Posted by: JC at July 26, 2006 8:37 AM

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

Comment #298 - Posted by: David Burns at July 26, 2006 11:39 AM

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

Comment #299 - Posted by: homerba at July 26, 2006 4:49 PM
Post a comment






Remember personal info?