November 5, 2006

Sunday 061105

Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters

Post time to comments.

Take each snatch from ground to overhead, and on the catch drop the hip as little as possible.

Will-Gadd-th.jpg

Enlarge image

Will Gadd

Posted by lauren at November 5, 2006 4:49 PM
Comments

Okay, I guess it's time to give up the rower and actually run the 400.

Comment #1 - Posted by: Waikele Fire at November 4, 2006 5:21 PM

I cant wait to hit this... What times should we be looking for on the 400s. I have always been around 80 to 90 seconds.

Team Taylor

Comment #2 - Posted by: teamtaylor at November 4, 2006 5:36 PM

Look to improve your last time. 8)

Comment #3 - Posted by: Jeff Dale at November 4, 2006 5:40 PM

Hey, Two questions. I am signed up for the olympic lifting cert. seminar in January. I have never done olympic lifts before and I'm doing this in my own garage--point being no one is around to tell me my form sucks. Would anyone recommend substituting these lifts until I can learn them properly? If not, I don't mind trying them with just the bar or broomstick for now, but what should I add to get the benefit of the workout?

Thanks in advance!

Comment #4 - Posted by: Scooter at November 4, 2006 6:03 PM

Scoot, you could try the digital coaching section of the message board...

Comment #5 - Posted by: Will W at November 4, 2006 6:38 PM

wow.

Comment #6 - Posted by: Jonathan at November 4, 2006 8:15 PM

Awesome photo

Comment #7 - Posted by: peterh at November 4, 2006 8:17 PM

32:30
felt good doing the snatch. hoping to get some coaching in when i get stateside. happy CrossFitting!

Comment #8 - Posted by: Travis L @ Prosperity at November 4, 2006 9:26 PM

Crossfit Community:

Sorry for the intrusion but can someone give an explanation of a power snatch. We can't view the
the excersise video or slide shows due to internet blocking. Thanks in advance as we have a couple of new converts here that are trying to work through the WODs.

Thanks in advance! We wouldn't want to miss out on the pain!

Comment #9 - Posted by: billcattley at November 4, 2006 11:45 PM

#9 billcattley,
I'll give it a shot.

Start with the bar on the ground, as you would a normal snatch(wide/snatch grip). Lift the bar off the ground, exploding the weight to overhead in one movement. Keep the bar close to the body. For the "Power Snatch," drop under the weight as little as possible for the catch. Ideally momentum from the pull should carry the bar to lockout overhead with little re-bend of the hips. Finsh standing at full overhead lockout. Put bar down. Repeat.

Comment #10 - Posted by: Andy Shirley at November 5, 2006 12:06 AM

Andy,

Much thanks for the help. We'll give it some practice today so we can be ready for tomorrow.

Comment #11 - Posted by: billcattley at November 5, 2006 12:46 AM

29:00 as rx'd

Comment #12 - Posted by: Bighungry69@prosperity at November 5, 2006 1:31 AM

CFWUx3

29:28 as rx'd w/ 90# Barbell

Comment #13 - Posted by: Ed at November 5, 2006 3:47 AM

Hi all.

As designated...15:06.95

Missed my goal by :06.96

Comment #14 - Posted by: Matt G. at November 5, 2006 4:11 AM

Hey-

If you can't view that clip on this site, take a look at the section called "Friends of CrossFit."

Coach Hatch - http://www.hatchdome.com/

He has very good instructional videos.

Good luck,

-K

Comment #15 - Posted by: Kevin Rogers at November 5, 2006 4:16 AM

Time: 22:40

First set @95# (poor form), last four @65#.

Good workout!!

Comment #16 - Posted by: joeyrav at November 5, 2006 4:48 AM

21:48

After the first round, dropped weight from 95 to 65 lbs. Form went out the window at the end of the first round. Much improved after dropping the weight. Runs on the treadmill. After it was all over, I realized I could've gone harder on the runs. Going to have to work on my technique w/ this lift for next time.

Comment #17 - Posted by: JR at November 5, 2006 4:49 AM

Matt G,
Long time no see. Good to see the bar set high. See if any of the new generation can give you a run for that sub-15. I cannot, as I am still large and fairly slow.

Comment #18 - Posted by: Andy Shirley at November 5, 2006 4:50 AM

Great shot, but where did Will's ice tools go?

Comment #19 - Posted by: Steve Seckinger at November 5, 2006 5:24 AM

Matt G-
So glad to see you are back to inspire and motivate!

Kate

Comment #20 - Posted by: jknl at November 5, 2006 5:35 AM

19:47 - 65# power snatches from the floor with full overhead lockout held for at least a second (thanks Tony!), 400 meter runs.

Hi Matt G!

Comment #21 - Posted by: Kelly Moore at November 5, 2006 6:36 AM

used 30kg for the powersnatch

time 18:45

Comment #22 - Posted by: DavidE at November 5, 2006 6:37 AM

Newbie here that started with “Helen” last week.

It is comforting to know that I am not the only one concerned with performing this lift for the first time.

Thanks for all the advice, the video is good, but it is also good to see it literally.

Best to you all,

Comment #23 - Posted by: H3BCB at November 5, 2006 6:52 AM

Chris: 17 minutes,65#

Julie: 23 minutes, 15#. I think it's important to note that Julie couldn't complete a 400m 4 months ago. Today she ran each 400 meters without stopping.

We went to our local HS football field with the kids. People drove past the field giving us the strangest looks. I understand it is unusual to see a family of 6 lifting weights at the track on a cold Sunday morning. But we received further strange looks when we played hackey-sack, rolled down the hill and made duck sounds with grass between our thumbs. Why is it unusual to play outside?

Great to see you post again, Matt G. Hope we can meet up again soon.

Comment #24 - Posted by: Chris and Julie Jordan at November 5, 2006 7:04 AM

BW : 70kg

21min with 17.5kg BB, running on treadmill with 10/11kmh settings. First time doing this lift.

Found that near the end of the lift my elbows were not locked out (160 degrees instead of 180) and had to push from shoulders to get full extension at the end of each rep. Any hints or tips to correct this or just need more explosive power to start of with ?

Comment #25 - Posted by: Tamas at November 5, 2006 7:07 AM

age-40
bwt-212#
time-22:54-as rx'd.

Comment #26 - Posted by: MSR at November 5, 2006 7:18 AM

27:48

Dropped to 65-pounds and then to 45-pounds to prevent injury from wrecked...tired...sloppy form near the end.

Go Denver Broncos!

Comment #27 - Posted by: Chris Scovil at November 5, 2006 7:26 AM

16:05 as rx'd

icy roads made run slower, tentative -2 deg Celcius in Calgary

Comment #28 - Posted by: OPT at November 5, 2006 7:35 AM

24:33
as rx'd

Comment #29 - Posted by: b ring at November 5, 2006 7:43 AM

43/158/5 11.5

22:20 with sub of 1/3 railway sleeper (prob 50lbs, but really awkward)for barbell

Nursing a slightly sore back

Welcome back Matt G - see you haven't slacked off!

Comment #30 - Posted by: Nick K at November 5, 2006 7:56 AM

17:28 as RX'd (I hate running)

good to have you back MattG. Sorry, we didn't get the chance to watch the Va.Tech/Miami game this year. Stick around will ya. The CF community needs ya.

BTW - You and OPT smoked this w/o.

Comment #31 - Posted by: JeffT at November 5, 2006 7:56 AM

21:59

Comment #32 - Posted by: Jeff K at November 5, 2006 8:21 AM

28:53

runs on treadmill 1% incline
95# snatch, all reps from ground

Comment #33 - Posted by: Luis M. at November 5, 2006 8:45 AM

47 YOM
200#
CFWU x 1
21::52 as Rx'd

Comment #34 - Posted by: Frank Heinrich at November 5, 2006 8:45 AM

Matt G. - welcome back.

Comment #35 - Posted by: steve hb at November 5, 2006 8:46 AM

Need to learn power snatches, so I did cleans instead.
Not sure how they compare in relation to time and effort but time was 19:56 and I was worn out.

Comment #36 - Posted by: james p at November 5, 2006 8:48 AM

Used 65lbs as this is my first time with this lift also. Felt great!

Ran on treadmill with 1% incline (should this be higher to make it more like a real run?)

24:30

Comment #37 - Posted by: RobW at November 5, 2006 8:51 AM

25.24
3 runs on treadmill, 2 sub'd 60x double-unders.

Olivia:
28.00
3 runs on treadmill, 2 sub'd 40x double-unders. 1.5pd KB snatch 15x each hand.

Comment #38 - Posted by: Mike_h at November 5, 2006 9:00 AM

A Matt G. sighting- good on ya and stick around.

Comment #39 - Posted by: mcf at November 5, 2006 9:07 AM

Subs: 75#'s

20:00

Comment #40 - Posted by: tjo at November 5, 2006 9:17 AM

Rx'd 18:22 I hate running also.

Comment #41 - Posted by: Troy Selph at November 5, 2006 9:26 AM

lil pipe- as rx'd (ran on track)
felt pukie throughout this one (more than normal) but happy i finished
27:15

Comment #42 - Posted by: PIPER at November 5, 2006 9:43 AM

Hey-

My excuse is a Painstorm Hangover. I just couldn't muster the 95lb snatches today. Just load'n the plates on the bar felt really heavy and my legs were still fried from 600reps of yesterday. So, ...

2mile easy run to warmup
deep squat stretch with wooden dowel
95lb power snatch - 15 singles
2mile easy run to warmdown

I don't hate running, I hate being slow,

-K

Comment #43 - Posted by: Kevin Rogers at November 5, 2006 9:53 AM

43:52

Comment #44 - Posted by: cc raft at November 5, 2006 9:54 AM

Rx'd
28:00
I need to push harder.

off last round--doctor's orders
it was killing me!

glad to be back

Comment #45 - Posted by: ut steve at November 5, 2006 10:09 AM

18:54
65# Power Snatch

Comment #46 - Posted by: peterh at November 5, 2006 10:10 AM

WU
DL with oly bar
PCS with oly bar x10
PCS w/ 65# x 10
WOD
26:53
felt the booze and mexican food last night, not to mention 3hrs sleep. Hey Marissa

Comment #47 - Posted by: TJ at November 5, 2006 10:24 AM

painstorm today 28 rounds, that was nasty!

Comment #48 - Posted by: brent colson at November 5, 2006 10:48 AM

subbed 80 sec. row for the 400m run otherwise as rx'd. 24 min. finally getting to so all exercises full weight now working on speed.

Comment #49 - Posted by: jbl at November 5, 2006 10:57 AM

As rx'd - Broken sets after the first. Ran outside.

21:42

Comment #50 - Posted by: df404 at November 5, 2006 11:12 AM

As rx'd. Treadmill runs. 22:27

Comment #51 - Posted by: mrsg3f at November 5, 2006 11:14 AM

As rx'd. Treadmill runs. 22:27

Comment #52 - Posted by: mrsg3f at November 5, 2006 11:15 AM

65lbs
25.14

Comment #53 - Posted by: Jon Gray at November 5, 2006 11:21 AM

sub'd

30 lbs hang power clean (first time doing these, need to work on technique as weight can be increased but don't feel confident with the skill)
treadmill run (1.5 incline) 400 m as rx'd

16:26

Comment #54 - Posted by: OPT Mommy at November 5, 2006 11:22 AM

15:31 as rx'd
run outside a little sketchy due to ice and snow...not that I wanted to go any faster!

Comment #55 - Posted by: AFT at November 5, 2006 11:30 AM

Back from rest week. Didn't want to overdo it. (Still sucking air though) Did:

3 rounds of

30kg PowerSnatch 15 reps
400m on treadmill.

13:57

bw 67kg

Comment #56 - Posted by: mrjling at November 5, 2006 11:34 AM

I could use some advice...

I did these with 95# but in sets of 3 for 5 times between each 400m. Mostly because I have a quirky shoulder and don't like to get sloppy with overhead lifts...so that took a toll on my time.

My question is: Would it have been better to drop 10-30lbs. and have done 15 straight which would challenge me more "cardio" wise or stay at 95# which challenged my power and technique more?

Thanks,
Joey

Comment #57 - Posted by: CCTJOEY at November 5, 2006 12:00 PM

zac-30:54
mae-sick

Comment #58 - Posted by: zac and mae at November 5, 2006 12:27 PM

age 40

21:15 (65lb) @ Crossfit Atlanta w the crew today

Comment #59 - Posted by: brad at November 5, 2006 12:30 PM

25:24 as prescribed, runs = 440 m around hilly block

Comment #60 - Posted by: Sam L at November 5, 2006 12:30 PM

19:49 as rx'd

Comment #61 - Posted by: paulw at November 5, 2006 12:35 PM

Substituted cleans for snatch today. 55 lbs. About 26 minutes.

Comment #62 - Posted by: Justin at November 5, 2006 12:49 PM

25:00 as rx'd

Comment #63 - Posted by: dmarsh at November 5, 2006 12:51 PM

21:01

been gone for a couple weeks and its good to be back.

Comment #64 - Posted by: Ben L at November 5, 2006 12:54 PM

I ran the San Diego Race for the Cure today after doing nothing but the WOD for over a year.

I ran 17:15 for a very hilly 5k and got 4th overall. The best finish I have ever had in a Race for the Cure was around 9 years ago when I ran maybe 20 seconds faster on a flat course in San Francisco and got 3rd. I was running 60 miles per week at the time.

The 3 people who beat me probably run exclusively and would be crushed by a CrossFit workout. You have got to love the "we do your stuff as well as you do" without training for it part of CrossFit.

Comment #65 - Posted by: Ahmik at November 5, 2006 1:15 PM

28:18 as rx'd
400m run up a wet/snowy driveway which made the first 100m painfully slow. Couldn't get the legs going faster anyway.
power snatch broken into triples and doubles
Great workout though

Comment #66 - Posted by: Trevor S at November 5, 2006 1:19 PM

Matt G. Great to see your post and standard of excellence.

Subbed 75# for snatches, runs on treadmill at 1%, 9-10.5 mph. Time included 9 30-40 sec jogging transitions each way from treadmill to bar and vice versa. 23:37.

Did one 95# snatch post-WOD and was very glad I scaled.

Comment #67 - Posted by: ScottH at November 5, 2006 1:20 PM

subbed 65# snatch
24:08

Comment #68 - Posted by: Eric at November 5, 2006 1:23 PM

CFWU x3

WOD
:20::12


Wow.... That sucked! Especially the part I started tasteing the Salmon paties and Spicy Chicken Gumbo from lunch. That slowed me down a bit, but happy w/form on Snatches. A few sloppy ones mixed in, but good for the most part.

MattG- I was just about to e-mail you about your Canes.

Comment #69 - Posted by: DJ at November 5, 2006 1:27 PM

#57 CCTJOEY

I can only speak for myself, but I tend to scale to keep intensity (i.e., power) high. That said, sometimes I go heavier and take longer if my form and strength are adequate to the task. My goal is to eventually do each WOD as rx'd with commensurate intensity. Also, intensity is not necessarily superior when all sets are unbroken with lighter weight compared to heavier weights with broken sets. Others might have some other ideas, but this works for me.

Comment #70 - Posted by: ScottH at November 5, 2006 1:30 PM

AGE 34 BW 145#

As rx'd: 21:39

Comment #71 - Posted by: Shawn B. at November 5, 2006 1:35 PM

25:10

Comment #72 - Posted by: Steve N at November 5, 2006 1:35 PM

First week attempting CrossFit.
Today, first time posting.
Substituted 30 lbs hang power clean. Will increase weight next time.
Treadmill only calibrated in miles. I miscaculated and did 0.5 mile runs (1.5 incline) so found out I ran 800m x5. Oops!

28:25

Comment #73 - Posted by: Jenny K at November 5, 2006 1:45 PM

This was a fun workout! First time doing a power snatch so I really worked on form and explosiveness.

45*bar(15), 400m
55(15), 400m
65(5)55(5)45(5), 400m
45(15), 400m
45(15), 400m

Time 31:05

Great workout!!

Comment #74 - Posted by: DMC at November 5, 2006 1:51 PM

Strong work Doc. Congrats on your race ranking. If that doesn't, at the very least, cause certain communities (you know which ones) to take a closer look at what CF does, then who knows what will do it.

Comment #75 - Posted by: Eddie Lugo at November 5, 2006 1:58 PM

Matt G., good to have you back. One more person to humiliate and motivate me.

as rx'd 19:19
Snatches 15/15/8,4,3,/8,7/9,6
400m 1:44/1:52/1:49/1:52/1:33

Comment #76 - Posted by: Jim D. at November 5, 2006 2:01 PM

Five rounds for time of:
95 pound Power snatch (subbed 75 pound),
15 repsRun 400 meters (subbed row 500)

BWT: 175

Time: 28 min.

First time doing any kind of snatches. Found them a lot of fun. I think I warmed up for these in a good way: first with broomstick, then established appropriate weight by doing hang power snatches with bar (5x), then a couple of reps at 10 pound increments until I found 75 felt good. Next confirmed 75 with one rep and I was good to go.

Btw, I am 6'3", no training plates, so I put the barbell on 2 step platforms (4" or so) to get to a reasonle height for taking bar off ground. A 10 pound plate just doesn't get the bar very far off the ground. Would the group agree this is good idea, or it's "scaling" and I should be trying to go lower?

Comment #77 - Posted by: blades at November 5, 2006 2:02 PM

25:58.

Comment #78 - Posted by: dammit at November 5, 2006 2:06 PM

19:18

5 rounds of:
.25mi run (treadmill)
15 power snatches, 30lb

WOrked on form...could use some pointers from someone who actually knows what they're doing.

Comment #79 - Posted by: emily h. at November 5, 2006 2:07 PM

as rx'ed: 17:54
Splits: 3:05, 3:31, 3:48, 3:55, 3:34

Comment #80 - Posted by: sailorcrew at November 5, 2006 2:14 PM

#24 Julie- Good job!

#65 Ahmik- Congratulations, Great Job!

WOD with subs-
45 lb power snatches, 15 reps
400 meter on elliptical
3 rounds was all I had

Time- 21:53

I scaled down since knees and legs were painfull from yesterdays 300 squats. Also, not so sure of form on snatches.

Kate

Comment #81 - Posted by: jknl at November 5, 2006 2:22 PM

couldn't run gym taken up so subbed 45lb sdhp 40 reps

95lb power snatch broken into 3 sets ea round
8/4/3 5/5/5 5/5/5 5/5/5 5/5/5
45 sdhp after ea set of power snatch during round thus broken into 3 sets
20/12/8 15/15/10 15/15/10 15/15/10 20/12/8
time 32:59.56
bwt 240 age 31
sidenote: definitely need to start filming movements for better results and critique

Comment #82 - Posted by: brian t at November 5, 2006 2:22 PM

#77 blades, i've got the same problem--only 10" iron 25lbs plates. i thought about doing hang power snatches, but i decided to go all the way to the ground, to "embrace the suck" as our military guys might say.

Comment #83 - Posted by: dammit at November 5, 2006 2:25 PM

14:02

Comment #84 - Posted by: Kyle Felmley at November 5, 2006 2:29 PM

about 30 minutes.
used dumbells, and had to fiddle around a bunch to get something i could do with any form. ended up with like 32.5 lbs. still hurts belly to run but hurts less with each rep.

Comment #85 - Posted by: charley at November 5, 2006 2:42 PM

about 30 minutes.
used dumbells, and had to fiddle around a bunch to get something i could do with any form. ended up with like 32.5 lbs. still hurts belly to run but hurts less with each rep.

Comment #86 - Posted by: charley at November 5, 2006 2:42 PM

27:59
45lb PS 25 reps
400 meter run
5 Rounds

Glad to have that one behind me.

Comment #87 - Posted by: Denise at November 5, 2006 2:43 PM

not so good yesterday so looking for some redemption today
36 yo, appx 195-200 lbs, 6'0"

25 min 4 rds

KBPS w/ 24 and 32 kg KB's alternateing each round
400m run

this is the best I've felt after a WOD yet!

finisher 2 50 yd walk w/KB overhead

Comment #88 - Posted by: The Foose at November 5, 2006 2:58 PM


26yo 200lbs

22:50 as rx'd (did run then snatch)

runs on treadmill

Comment #89 - Posted by: Greg at November 5, 2006 2:59 PM

65# 21:08
not used to working out at night... yuck!!!!!!!

Comment #90 - Posted by: Sue Ady at November 5, 2006 3:03 PM

22:26 as rx'd, with that Painstorm hangover (ok there was some beer involved too). Great WOD!

Comment #91 - Posted by: steve hb at November 5, 2006 3:04 PM

23:07
75# Snatch
4 Rounds

Comment #92 - Posted by: dyagg at November 5, 2006 3:07 PM

As written... 20:13

Comment #93 - Posted by: Mel Jenkins at November 5, 2006 3:11 PM

27 yo, 174 lbs

Only 3 rounds, as rx'd.
About 22 minutes.

This is a bit laggy after a week off. Probably could have dropped the snatch weight back a bit, but it was fun (and good form) throwing the 95 up there.

Comment #94 - Posted by: Alton at November 5, 2006 3:18 PM

Eddie,

I think that one of us would have to win a triathlon to get them to understand what the program can do. That seems to be the only measure of fitness that they recognize.

Comment #95 - Posted by: Ahmik at November 5, 2006 3:21 PM

WU- move 20 boxes of books from garage to spare room upstairs
WOD
45 lb. power snatches
400m run
x5
23:25 (accidentally did a 6th round- bringing time to 27:40-got distracted, lost count, by the time I'd mentally rewound, the 6th one was over)

Take care, all!
Turtle
F/50/129

Comment #96 - Posted by: turtle at November 5, 2006 3:29 PM

As Rxd 40:19 got interupted alot by customers. Still felt like a good work out form felt right on power snatches around the third round.

Comment #97 - Posted by: JAY M at November 5, 2006 3:36 PM

bw: 185

As rx'd: 21:04

Comment #98 - Posted by: Rick510 at November 5, 2006 3:36 PM

bw: 200 age: 36 warm up: 15:00 of jump rope

As Rxd: 36:25

Comment #99 - Posted by: Damon at November 5, 2006 3:38 PM

#57, #70
Plenty of times I have thought about scaling down the load to keep the intensity up. My own coach and mentor OPT has recommended against it unless of course I can't even complete one rep with the prescribed load. Believe me the workouts take me longer but the intensity is definitely still there. I take more pride in typing as rx'd than comparing my time to others. My times will go down.
that's my .02 anyway.

Comment #100 - Posted by: Trevor S at November 5, 2006 3:39 PM

correction to my post - i actually did hang power snatch (not hang power cleans!)... note for self for next time (for comparison sake)

Comment #101 - Posted by: OPT Mommy at November 5, 2006 3:42 PM

29:18
35# power snatches, row 500m (3 rounds), run 400m (last 2 rounds)

Comment #102 - Posted by: Maggie at November 5, 2006 3:46 PM

Nice job Ahmik.

As rx'd 19:16.

Comment #103 - Posted by: A Cook at November 5, 2006 3:54 PM

N: 55# Power Snatch--18:48
J: As Rx'd--17:37 (good work OPT...cold here too, but not 2 degrees)

Comment #104 - Posted by: Jeremy and Nicole at November 5, 2006 3:56 PM

No WOD today.
Took the APFT at drill. Left it all on the field.

Comment #105 - Posted by: sgt feather at November 5, 2006 4:19 PM

23.46
Sub 500m Row for Run Drag 3
42.5kg Power Snatch

Row Splits
1.56.1 26
1.59.6 26
1.59.4 25
1.57.5 23
1.56.9 24

Comment #106 - Posted by: Adc(CrossfitSydney) at November 5, 2006 4:23 PM

28 y/o 170 lb 5’10” approx 12% bf
Warm up: Three rounds of: 25 steps walking lunge, 10 back extensions, 10 crunches, 10 push ups.

95lb Power clean, 15 reps: 15 – 11,4 – 6,6 – 8,4,3 – 5,5,5
Run 400 meters: 1-1-1-1-1
Time: 49:11 For some reason I read snatch and thought clean. Nerrrrr. Oh well.

Comment #107 - Posted by: Sesoku at November 5, 2006 4:31 PM

Paul Sub 75# 18:15
Jen Sub 33# 15:27

Comment #108 - Posted by: paulf at November 5, 2006 4:33 PM

bwt ~113
shoulder can't handle snatch-grip width, so did double 36# kettlebell snatches. Trots on t-mill.

Nifty torn callus...ouchie.

25:41

Hi, Matt G! Great to see you!

Comment #109 - Posted by: Lynne Pitts at November 5, 2006 4:33 PM

18:16

Three rounds for time of:
77 pound Power snatch, 15 reps
Run 400 meters

Comment #110 - Posted by: Alfie at November 5, 2006 4:42 PM

First week on CrossFit and I think it is awesome. Finished in 22:52. Age 36 BW 195

Comment #111 - Posted by: Chris Mahrt at November 5, 2006 4:42 PM

Ben: 23:14

Comment #112 - Posted by: USMC Denver at November 5, 2006 4:52 PM

55 y.o. 156 5'10.

Well, I've never done (tried) a snatch before today...it wasn't pretty. Didn't even try to do this WOD for time. Ran 4.5 miles at a good pace before I hit the gym--great weather here in San Antonio so I could, finally, run outside--Spent a hour trying to learn to snatch uncoached and, unfortunately, all to easy for others to see. Only stumbled back one time. Scared a kid so badly he ran away. Nevertheless, I'm hopeful. When I first started doing cleans and jerks it was a similar story.

Comment #113 - Posted by: Ken Davis at November 5, 2006 4:59 PM

Scaled to 55 lbs, in spite of the excellent advice from OPT and Trevor S, sometimes it has to be done for injuries.

20:08

Comment #114 - Posted by: mas at November 5, 2006 5:22 PM

As Rx'd:
17:21
Cold weather makes for slow running.

Comment #115 - Posted by: chris l at November 5, 2006 5:26 PM

random muscle-up attempts
(I got one but couldn't repeat)

WOD as rx'd
25:39
I'd blame the transitions but I needed the rest.

For those who are over 175lbs and want to even up the workouts so you can compete with the small people that lower the weight I've included the equation below:

(distance you need to run) = (175lbs * (WOD distance))/ (your body weight)

This assumes nearly equal accelerations. You can also use this for reps of body weight exercises. Just sub the (WOD distance) for the distance of travel i.e. about 2ft in a push or dip or 1m in a muscle-up. Then the (distance you need to run) would actually be a percentage which you multiply by the reps prescribed in the WOD resulting in the reps you actually need to do. For those that want to prove this to themselve just remember: Work = Force * distance. Force = mass * acceleration. Ignore the calculus.

Comment #116 - Posted by: Kevin gp at November 5, 2006 5:46 PM

Also... note to self.
Yesterday first day using Captain of Crush grippers.
Do not do two days in a row.
My hands haven't hurt like this since my climbing days.

Comment #117 - Posted by: Kevin gp at November 5, 2006 5:53 PM

Max
25:10
fair form

Franklin
25:19
Good Form

Nicole:
45#
23:02

Comment #118 - Posted by: Maximus at November 5, 2006 6:03 PM

"Even up the workouts"? You're kidding, right?

BTW...DJ and JeffT, thanks for kicking me when I'm down. Not that I wouldn't do the same to you.

Comment #119 - Posted by: Matt G. at November 5, 2006 6:10 PM

Age 50/BW 240#
used 75# in the power snatch and subbed 500 meter rows for the runs 31:11. This one was good.

Comment #120 - Posted by: stan k at November 5, 2006 6:23 PM

26:06 with 65 lb. power snatch. Ran outside.

Comment #121 - Posted by: Rick M. at November 5, 2006 6:41 PM

Thanks OPT mommy
correction to my post too...
copy annd paste
- i actually did hang power snatch (not hang power cleans!)... note for self for next time (for comparison sake)

Comment #122 - Posted by: Jenny K at November 5, 2006 6:49 PM

Matt G.

Good to see you on the comments again.

Comment #123 - Posted by: Ahmik at November 5, 2006 6:59 PM

1.42 Matt G units, aka 21:30 as rx'd.

Comment #124 - Posted by: Paul Si at November 5, 2006 7:08 PM

30.23 as rxed
is it 95+bar? or 95 total? are weights plus bar or is it total weight? i was going + bar maybe im doing things wrong

Comment #125 - Posted by: michael at November 5, 2006 7:17 PM

Buttercup version: three rounds of 10-15 lb. power snatches, 10 reps; 200m sprint.
I subbed 400m walks for the 200m sprints.
First set I did power snatches, second hang power snatches, last ohs; with 10 lb. bodybar.

Comment #126 - Posted by: Mary at November 5, 2006 7:20 PM

been slack for a while so cut weight to 65lbs. was able to do unbroken with good form which felt good to be in flow of things. ran on treadmill at 0 grade, 7.5mph.

could go faster/more load next time.

total time - 16:23

Comment #127 - Posted by: alan f at November 5, 2006 7:24 PM

Most fun WOD so far. 25- as RX.

Comment #128 - Posted by: Oliver at November 5, 2006 7:30 PM

age: 39
bw: 196ish
time: 34:54 as rx'd and flat on the floor at the end. the runs took longest (on treadmill) I expected about 2" runs but snatches took it out of me. Wow...good workout. very humbling. Thanks to all for posting your scores and motivating me.

Comment #129 - Posted by: Kaala at November 5, 2006 7:42 PM

age: 44
bw: 240
time: 19 minutes
60 pounds snatch (ugly)

First ever WOD. I've been lurking and studying for the past two weeks and finally figured it was time to dive in. I did this at Bally's and had to make 10 walking trips through the lobby to run outside, which hurt my time a little. The lady at the desk was really confused by the end of it :*)

Comment #130 - Posted by: Brian at November 5, 2006 9:26 PM

As Rx'ed 20:09

Comment #131 - Posted by: Travis Braddock at November 5, 2006 9:28 PM

21:50

Comment #132 - Posted by: Brian at November 5, 2006 10:20 PM

21:47 subbing 75# on the snatches. Running at 80% due to hammie injury. If I pulled my hamstring and now I can't feel my toes, is that bad?

Comment #133 - Posted by: Tommy A. at November 6, 2006 1:42 AM

Matt - 5 rounds, 400m on treadmill, 42kg Power snatch - time: 21.30

Garry O'Neill - 5 rounds, 400m on treadmill, sub overhead squat with broomstick - time: 18:56

Nathan - new crossfitter! - 5 rounds, sub 500m on rower, hang power snatch with broomstick - time: 19:11, great first effort.

Comment #134 - Posted by: Matt Swift (swiftFIT Brisbane) at November 6, 2006 3:28 AM

33:08

Comment #135 - Posted by: TomO at November 6, 2006 3:32 AM

WOD:

26:06

Runs ~ 500m, slow transitions.

Comment #136 - Posted by: PB at November 6, 2006 4:04 AM

C: 25:07 (snatch 45#)

A: 18:15 as rx'd

Comment #137 - Posted by: Andrew and Courtney at November 6, 2006 4:56 AM

Shattered from Painstorm.

Active rest: 3 mile walk in probably last sunshine in Cleveland until May!

Comment #138 - Posted by: bingo at November 6, 2006 5:15 AM

BW: 155

2 rounds
400 m on Precor
Power snatch: 45

Comment #139 - Posted by: Kedar Bhat at November 6, 2006 5:29 AM

Did not time workout.
BW 160#
Used 50# for PS
Completed 4 rounds before shoulder said "enough".

Comment #140 - Posted by: SethO at November 6, 2006 5:33 AM

22:07,
1st 15 reps - 85#, then 75#
Strict form

Comment #141 - Posted by: Phil B at November 6, 2006 5:33 AM

75lb power snatches

25:00.0

Comment #142 - Posted by: John Messano at November 6, 2006 6:46 AM

Hotel version:
5 rounds
45# db snatch (15L, 15R)
2 minutes Elliptical

20:35

Welcome back Matt G!

Comment #143 - Posted by: kramer at November 6, 2006 6:54 AM

GGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG

31:14
Used 65 lb. for power snatch

GGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG

Comment #144 - Posted by: Steve G (Age 45) at November 6, 2006 7:09 AM

Tim T: 24:18 as rx'ed
Catherine: 3 rounds w/20# Dynamax snatches in ~20 minutes

Comment #145 - Posted by: Tim T at November 6, 2006 7:40 AM

nb. Warmup was 500m row, Samson stretch, Burgener W/U, GHD situps, GHD hipext, 15 pullups, muscle-up, 7 dips.

Happy with this warmup routine.

Comment #146 - Posted by: Tim T at November 6, 2006 7:45 AM

Is it supposed to be a one handed snatch?

Comment #147 - Posted by: carter at November 6, 2006 8:37 AM

Amy: sub'd 95# snatch w/ 55# clean/jerks
22:38

Jack: sub'd 95# snatch w/ 135# clean/jerks 10 reps
27:39

Comment #148 - Posted by: Jack at November 6, 2006 8:41 AM

3 of the CAOC Team:

Subbed 400 for about 650s:
95 X 15 (Broken 5,5,5)
Mags did 65 X 15 (5,5,5)

Worked on keep form for Power Snatch. First time doing movement for all of us. Pretty good work out. Time did not reflect the SWEAT factor. Mags met Pukie so is the only truly CrossFit qualified among us now!

Time: 52:43

Comment #149 - Posted by: billcattley at November 6, 2006 9:18 AM

BW-197
75 lbs on power snatch
150 single unders
25:36

Comment #150 - Posted by: Ben S. at November 6, 2006 9:19 AM

BW - 168
28:35

Used 65 lbs instead to not avoid self-murder by skull crushing. Woo Hoo!!

Comment #151 - Posted by: Ben R at November 6, 2006 9:26 AM

Did 100x2 pood KB snatches yesterday, so subbed:
15 HSPUs, 800m run, 3 rounds: 15:34.

Comment #152 - Posted by: MurphIZ at November 6, 2006 9:32 AM

30:11

Only used 75 lbs on the power snatches. Good to get back into the WOD's after missing the last three weeks.

Comment #153 - Posted by: M Boyd at November 6, 2006 10:00 AM

Concerning scale,
I have always operated under the notion that I should complete the workout at a weight that will put me in at a similar time to the elites posting. This is not possible in some cases. There is no way I could do even just the handstand push-ups for Diane in the same time AFT can complete the whole thing.

I did 65# on this workout because it put me in at a similar time to Matt G's. I've been around long enough that I can judge my ability fairly well. If I had been faster than his time I would have noted that and next time I would do this with a higher weight (in fact I will anyway).

Shorten the run length based on percentage of body weight? Don't be silly.

Comment #154 - Posted by: Chris and Julie Jordan at November 6, 2006 10:00 AM

Modified CFWU x 3
10 x air squat
10 x back-extension
10 x sit-up
50 x jump rope singles
5 x dead hang pull-up
5 x bar dip

Five rounds for time of:
65 pound Power snatch, 15 reps
Run 400 meters

Total time = 26:09

Comment #155 - Posted by: Nicholas Burgett at November 6, 2006 10:48 AM

44
188
CFWU x 3
27:53 as RX'd

Comment #156 - Posted by: Mugsie at November 6, 2006 10:57 AM

Bwt: 135

did snatches with 80#
runs on treadmill

time: 13:37

If someone could give me an idea what the theory is behind intensity or weight that would be awesome. I'm more on the line of intensity and usually adjust the weight (like on the snathces) since I'm smaller. Should I be doing higher weights and making the workouts take longer? Any advice would be appreciated.

Comment #157 - Posted by: chris at November 6, 2006 11:54 AM

As Rxd.

23:03

Comment #158 - Posted by: TJM***************** at November 6, 2006 11:58 AM

Done 11/6
400M/broomstick power snatch (no weight on Mondays due to work)

17:01

thoughts on scaling and time posted 11/6

Comment #159 - Posted by: bingo at November 6, 2006 12:17 PM

Sub Fight Gone Bad x 3 rounds

Comment #160 - Posted by: *******parksurg******* at November 6, 2006 12:55 PM

19:46

50# and my runs were a little short 376m. Our track is messed up and I couldn't get it any closer in order to end up back at my bar!

Comment #161 - Posted by: Lindsay at November 6, 2006 1:14 PM

Modified CFWU x 4
10 x air squat
10 x back-extension
10 x sit-up

Five rounds for time of:
65 pound Power snatch, 15 reps
Run 400 meters
Total time = 27:14

Comment #162 - Posted by: Ralph99mba at November 6, 2006 2:10 PM

bw 165#

as rx'd 14min 10sec

wanted to get 2min 30rounds a little off.

Comment #163 - Posted by: bridges at November 6, 2006 2:18 PM

20:46 for 3 x rounds

Wiped out from previous day's workout.

Need more practice on snatch.

Comment #164 - Posted by: clementhe at November 6, 2006 2:37 PM

as rx'd 19:06

Comment #165 - Posted by: brent colson at November 6, 2006 2:48 PM

as rx'd, didn't time it becaue i did it after Monday's workout

Comment #166 - Posted by: dbones at November 6, 2006 3:30 PM

24:05

Comment #167 - Posted by: broot at November 6, 2006 4:24 PM

WOD as RX'd: 30:28

Comment #168 - Posted by: Patrick at November 6, 2006 4:52 PM

Scaled to 75lb.
27 minutes.

Comment #169 - Posted by: mws at November 6, 2006 5:06 PM

10 min ellip wu 15/15. wod as rx'd 30:50. ran on treadmill 7.6, 7.8, 8, 8.2, 8.4 mph. using chalk instead of gloves, so have some new blisters and a torn callus. hr avg 145, hr max 182.

Comment #170 - Posted by: kevin o at November 6, 2006 6:04 PM

Started with CFWU, 2 rounds.
5 total rounds, 2 sets of 10 w/bar only, 3 sets of 10 w/65#.
All with 400 meter runs.
Total in approx. 28 minutes (three kid related interruptions--mommy wasn't home--surprized it wasn't more often.) Snatches felt pretty natural. Was my first attempt at them with actual weight. Good workout! M/37/162#

Comment #171 - Posted by: Scooter at November 6, 2006 6:12 PM

Busy sun. so a day late,
19:02

Limping a bit on my right leg from a leg lock, runs were a little slower, but not bad.

Comment #172 - Posted by: a noble at November 6, 2006 6:22 PM

BW: 205

As RX'd 21.44

Just coming off a week worth chest infection and back problems.

Comment #173 - Posted by: Mike Singer at November 6, 2006 6:23 PM

Subbed 90# power snatches for convenience in a crowded gym this morning.

26:45

Comment #174 - Posted by: Jeff A. at November 6, 2006 6:24 PM

Ryan 26/#185

Great WOD!

13:00

Comment #175 - Posted by: Entourage at November 6, 2006 7:06 PM

Colorado Springs - No Compromise!!!

Brent Maier
Age 35/194Lb
Time 28:14 as RX'd

My workout partner was busy so I was forced to do this at the gym with regular weights. The difference between doing snatches with an Elekio bar and the ones at the gym is quite obvious when you look at the 7 open oozing wounds on my hands.

Great workout mixed in with a little blood and a lot of sweat.


Comment #176 - Posted by: Brent Maier at November 6, 2006 7:56 PM

bw 168
age 37
24:45

Comment #177 - Posted by: Coop at November 6, 2006 8:49 PM

forgot 69# not 95#

Comment #178 - Posted by: Coop at November 6, 2006 8:50 PM

BW: 170lb
Age: 32

Lost count at the end so it was either 16:49 or 21:20.

Comment #179 - Posted by: LMD_Mike at November 6, 2006 9:51 PM

as rx'd 27:59 runs on treadmill.

Bw 170-175, age 27

Comment #180 - Posted by: Jeff Chalfant at November 6, 2006 10:00 PM

Age 29, BW 187.5#

A few days behind...

Subbed 1/4 mile on elliptical at L5 for runs.
27:05 time.

Comment #181 - Posted by: Johnnylove at November 7, 2006 4:36 AM

21:15
Ran each 400 in under 2 min.
Dropped to 45 lbs. on power snatch after second round. Form was terrible with 95. Also, back was hurting some.

Comment #182 - Posted by: chadatmind at November 7, 2006 4:54 AM

25:59
as rx'd
Some of these times are incredible. Great job guys and gals.

Comment #183 - Posted by: AJonusas at November 7, 2006 5:21 AM

B.W.- 177 clothed

16:58 as rx'd


Comment #184 - Posted by: Eric O at November 7, 2006 5:44 AM

19:36
42lbs

Comment #185 - Posted by: Krista J. at November 7, 2006 7:06 AM

21:25 with 35#

Comment #186 - Posted by: Leanne at November 7, 2006 8:35 AM

21:26

Comment #187 - Posted by: Cam at November 7, 2006 9:27 AM

CFWUx3
31:20

Comment #188 - Posted by: Doug at November 7, 2006 9:54 AM

I missed today's workout. Still sore from two days ago.

Comment #189 - Posted by: Jross at November 7, 2006 10:01 AM

19:07 using bar instead of 95#'s

Comment #190 - Posted by: Bob Cornute at November 7, 2006 11:06 AM

Sex: male
Age: 27
Weight: 79kg
Comment: 19:59
Reduced weight to 30kg to get proper form. We love crossfit here at Nowra, NSW, Australia so much. We are getting quite a following. keep up the great work guys.

Regards,

Matt

Comment #191 - Posted by: matthew Batchelor at November 7, 2006 1:08 PM

BW 60kg

20kg, 15kg snatch
400m run

did only 2 rounds and in 10:00... was feeling dizzy from lack of sleep and the heat

Comment #192 - Posted by: Alicia Zhuang at November 7, 2006 1:59 PM

My bro's on my crew did this one but modified it.
40 min - estimated
4 rounds of
95lb power snatch
400m run with 50lb weight vest
also done at 9500ft altitude(Bonus!)
Had to get some oxygen after this one. Nice job Nick and Gabe!

Comment #193 - Posted by: Tadams at November 7, 2006 2:01 PM

5 rounds of:
65# Power Snatch
400m run

Time: 26:24

Comment #194 - Posted by: ALPurdue at November 7, 2006 3:39 PM

35:57 BWT: 165 Man, it was tough for me to catch that bar all the way at the top without either pressing up the last few inches or dropping towards a squat. Need a more powerful jump on this one!

Comment #195 - Posted by: shu at November 7, 2006 4:40 PM

45 kg power snatch, 36.28, not happy with the time, have to improve next time

Comment #196 - Posted by: adrian at November 7, 2006 6:16 PM

sub 45# snatch, treadmill runs 18.08
wu-30 min hard stairs 4 peaks, cfwux1

Comment #197 - Posted by: GregEv at November 7, 2006 9:49 PM

25:29 runs on treadmill lost some time on transition treadmills 3 flights of stairs down

Comment #198 - Posted by: Luca. Z at November 7, 2006 11:01 PM

as rx'd 21:23

Comment #199 - Posted by: jon strutz at November 8, 2006 3:00 AM

Five rounds for time of:

95 pound Power snatch, 15 reps
Run 400 meters

26:52

Comment #200 - Posted by: Huff at November 8, 2006 6:54 AM

D-55, 65, 75
M-30, 35, 35
Practice today, run tomorrow

Comment #201 - Posted by: Dylon at November 8, 2006 8:08 AM

age 35 bw 182

3 rounds with 65# and 2 with 85# - never done snatches before. They're fun, once you get the hang of 'em! Runs ranged from 1:44 to 1:31.

25:20

Comment #202 - Posted by: Tim in VT at November 8, 2006 9:02 AM

Cut it off at three rounds. 20:45
95 / 75 / 75

Dropped weight to maintain pace.

Comment #203 - Posted by: Baron at November 8, 2006 9:17 AM

32:59
sub: 300 jumprope turns for runs

Comment #204 - Posted by: David Burns at November 8, 2006 9:53 AM

28:00
as RX'ed

just did this one yesterday, only second or third time doing snatches, let alone power snatches. probably sunk down a little too much on a few of them, but now I know for next time.

I think I was doing alright for form...

Comment #205 - Posted by: David Vessey at November 8, 2006 12:03 PM

Did this on 11/08 rest day.

2/3 cfwu
Rd 1 - 4:27
Rd 2 - 4:57
Rd 3 - 5:04
Rd 4 - 5:50
Rd 5 - 6:18
Total = 26:35

Only 11 mins behind Matt Gagliardi. Thanks for coming back, my good man. We are all happy to see you here again.

Comment #206 - Posted by: Dale Saran at November 8, 2006 12:37 PM

13:30 I ran through this one fast and hard.

Comment #207 - Posted by: Mark at November 8, 2006 12:46 PM

Me and Julian: 16:22.3.
65# snatches.

Comment #208 - Posted by: brendan melville at November 8, 2006 2:29 PM

as rx'd 23:07

Comment #209 - Posted by: Hobby at November 8, 2006 2:50 PM

21:23 as Rx'd.

Comment #210 - Posted by: Karl Blanke at November 8, 2006 6:58 PM

mae-27:35, 65 lb. snatches
zac- already posted

Comment #211 - Posted by: zac and mae at November 8, 2006 7:40 PM

reversed the order of the exercises, otherwise as Rx'd

38:49

Comment #212 - Posted by: EMelton at November 8, 2006 8:24 PM

4 rounds 19:45 gym closed before i could finish

Comment #213 - Posted by: mrader at November 9, 2006 3:02 AM

15:34

Subbed 20kg KB snatches (8 left/8 right per round) as a similar stimulus, and easier to haul to the park.

Comment #214 - Posted by: John Frazer at November 9, 2006 3:14 AM

11/8/06 6:30am

age: 36
bw: 69kg

21:47 as rx'd

Colorado Springs

Comment #215 - Posted by: Shane Rosselle at November 9, 2006 4:45 AM

M 34 BW 165

21:00 minus one minute for travel time 20:00

Subs
250 m row for 400 m run.
75 lbs for 95 lbs.

Pretty tiring workout. Rowing machine and weight area very far apart.

Comment #216 - Posted by: dandny at November 9, 2006 5:35 AM

17:01

400m on treadmill at 20kph

Comment #217 - Posted by: kazama at November 9, 2006 7:57 AM

165
15:37
15 sn on round 1, 8/7 on rest

Comment #218 - Posted by: Matt H at November 9, 2006 11:54 AM

17:26
subbed 20#DB Cleans

Comment #219 - Posted by: John H at November 9, 2006 11:55 AM

As rx'd 27:33 (workout loaded with many external aggravations, ie; stolen treadmill, unplugged fan plugged back in, defective treadmill, thought I inadvertantly stopped watch, friends that want to talk, etc.)

Comment #220 - Posted by: *****TROOPER***** at November 9, 2006 1:27 PM

26:50

Comment #221 - Posted by: JohnP at November 9, 2006 1:37 PM

Messed up and slept in...
3 rounds in 13:25

Comment #222 - Posted by: MagicBoy at November 9, 2006 3:03 PM

Meyer as Rx'd 21:25
Kameron 65 lbs 28:27
D.J. 45 lbs 22:41
Jeff 65 lbs 25:53
Godfrey 45 lbs 24:53

Comment #223 - Posted by: Meyer at November 9, 2006 6:21 PM

95lb clean x 5s

13:15

Comment #224 - Posted by: Marc Muilenburg at November 9, 2006 9:00 PM

Age 34: bwt 210 lbs

34 Min as reqd.

Comment #225 - Posted by: GeorgeP at November 10, 2006 4:51 AM

subbed 1pd k-bell one arm snatches
14:12, runs on the track

Comment #226 - Posted by: mfbunch at November 10, 2006 7:00 AM

Tell me... what is the helmet for??

Comment #227 - Posted by: Cory at November 10, 2006 7:42 AM

26:12

Comment #228 - Posted by: markbaker at November 10, 2006 8:59 AM

27:01
95lb PS
sub's row for run

Comment #229 - Posted by: JDale at November 10, 2006 9:23 AM

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

37:30

Snatch in sets of 6,6,3

400 and subs of:
Row
Bike
Stepper
Swim

1:30 swim transition.
Cold symptoms lingering since 11/06

Comment #230 - Posted by: TommyKrackCorn at November 10, 2006 10:36 AM

as rx'd
19:56

Comment #231 - Posted by: firedave at November 10, 2006 4:15 PM

cfwux3
75# p/s (tried a couple warmups @95#....struggled to keep strict form)
22:33

Comment #232 - Posted by: G.Luke at November 10, 2006 4:58 PM

cfwu x 3
3 rnds @ 10:47

Comment #233 - Posted by: von-paul at November 10, 2006 5:46 PM

-as rx'd
29m 2sec

Comment #234 - Posted by: vadajohns at November 10, 2006 5:51 PM

22:15

Comment #235 - Posted by: IM_Sam at November 10, 2006 8:02 PM

subbed 30 45lb dumbell snatches (15 each arm) and subbed 1200m on stationary bike (set to highest resistance)

a very sweaty 24:10

Comment #236 - Posted by: Aaron at November 11, 2006 5:03 PM

15/10,5*5sets
400*5@7.5tread
43,215

Comment #237 - Posted by: bdfg at November 11, 2006 9:24 PM
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