January 9, 2007

Tuesday 070109

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Post rounds completed to comments.

handstand-spotting-th.jpg

Enlarge image

Handstand spotting


Burpee Muscle-ups [video]

Posted by lauren at January 9, 2007 5:55 PM
Comments

keep the Burgener warmup in mind for this one guys

Comment #1 - Posted by: Anthony from Ottawa at January 8, 2007 6:48 PM

Finally met some crossfitters at my base gym today, I'm pretty excited. Maybe you will see a link for crossfit Everett some time in the future.

Comment #2 - Posted by: Grant Lloyd at January 8, 2007 6:54 PM

Finally met some crossfitters at my base gym today, I'm pretty excited. Maybe you will see a link for crossfit Everett some time in the future.

Comment #3 - Posted by: Grant Lloyd at January 8, 2007 6:55 PM

Hey All... Starting Crossfit tomorrow. Some basic questions I hope to be answered relatively quickly. What kind of results have people seen from Crossfit. I am looking for that coveted beach body and Im just curious as to whether Crossfit is just merely a cardio workout or can quickly transform one's body into a lean ripped physique... Is it better than the typical bodybuilder workout splits? Please get back to me ASAP !!!!!!!!!

Comment #4 - Posted by: Kevin Hartman at January 8, 2007 7:03 PM

#4/Kevin

No offense, but, if your first question is about a "beach body" this may not be for you. Try checking out the WHAT IS CROSSFIT page and the crossfit sites views on what fitness is as well as its foundations.

Comment #5 - Posted by: david at January 8, 2007 7:14 PM

Kevin #4,
copy your post and look back at it after 6 months, you'll think it's as funny as i do.
"mearly a cardio workout" stop it your killing me...

i'm off to do todays [Monday] tomorrow's [Tuesdays] looks even more brutal

ratt

Comment #6 - Posted by: water-ratt at January 8, 2007 7:14 PM

Burpee muscle ups? Is that like the liver and lima beans version of the nastiest Crossfit exercise of all times? What an abomination!

Hopefully I can make up for this WOD on Wednesday, I'm doing FF testing all day Tuesday.

Comment #7 - Posted by: gaucoin at January 8, 2007 7:34 PM

7 rounds...

Of course, after round 2, pullups were broken into 5/5
... after round 3, 65# thrusters were broken into 8/4
....after round 4, pullups were broken into 5/3/2
... and round 6... 5/2/2/1

Still, got through it. Probably would have done a lot better if not resting my screaming shoulders.

And after 7 rounds, *I* am not broken!

Comment #8 - Posted by: Hale at January 8, 2007 7:38 PM

#4

Kevin,

I'm guessing by your post your a bodybuilder who's view of Crossfit is that it's some silly little fitness web site. I challenge you to do the WODs as posted for two months then tell us what you think. If you are sincere in your question, as it doesn't come across that way, and after a "beach body", you would be better off performing your workouts sitting down doing preacher curles, military presses, leg extensions, etc. If on the other hand you are after total fitness, stick with Crossfit...the byproduct will be a very fit looking physique but not necessarily ripped.

PS If you are truely after answers just post your questions on the message board.

Comment #9 - Posted by: Don King at January 8, 2007 7:55 PM

Nah, maybe #4 isn't a bodybuilder, but I would say he's probably a guy who's misinformed about fitness in general; i.e., he's still doing body part splits.

Kev baby...you want to look like Arnold, go take some dianabol.
If you want to to smoke every guy at your gym, get all the looks from the ladies from the wicked exercises you're doing, feel great, perform even better, and be in the best damn shape of your life--hands down, no doubt about it...then stick with Crossfit.

And I've only be following Crossfit totally for 10 months...but it' worth it bro

Comment #10 - Posted by: Samuel D. Nix at January 8, 2007 8:12 PM

Addressed to Kevin Hartman.
At first my answer to your question above was simple. GO HOME. But in all fairness, in answer to the question.
Yes you will get a beach body, one that performs well in the sand along our TROOPS overseas when they arrive on beaches to do battle.
Yes it is merely a cardio workout, coupled with good movements to build funtional strength.
"Insert Crossfitters chuckling quietly waiting for feedback for this individual's "experience"".
This is Fitness at its best, F I T N E S S.
This is not a split, it is a perscription to contstantly challenge and evolve our bodies, teaching us what is possible from our bodies.

I vote you Kevin #1 to meet pukie this week.

Michael Haliburton, Canada

Comment #11 - Posted by: Michael at January 8, 2007 8:13 PM

i can't wait to attempt and conquer the burpee/ muscle up! very nice. as for #4 kevin, ease up on whatever it is that has you impatient. crossfitters are great about answer questions in a accurate and timely maaner, even the silly ones like your is.

word

Comment #12 - Posted by: Kris Kepler at January 8, 2007 8:16 PM

The WOD's have been brutal this year neh?

Kevin, CrossFit is the best FITNESS program out there. That means it will make your body a machine, but FITNESS is not body building. You will not find a single preacher curl, or any curl for that matter, in the WOD. Beach muscles are for people that visit beaches to pick up chicks. CrossFit is for people who visit beaches to kill bad guys. You choose. . .

Welcome to the new year.

Comment #13 - Posted by: "Worm" Stoker at January 8, 2007 8:18 PM

Or I could have just copied and pasted Michael's response. . .

Word

Comment #14 - Posted by: "Worm" Stoker at January 8, 2007 8:21 PM

"Beach muscles are for people that visit beaches to pick up chicks. CrossFit is for people who visit beaches to kill bad guys."

LOL, then why are there so many crossfitters who shave their body hair and sweat their body fat? You don''t need to be superfit to kill bad guys. This is coming from someone who had Mike Thornton as a BUD/S instructor. Bottom line is most of the people do crossfit to bodybuild. Stop kidding yourselves.

Comment #15 - Posted by: jacko at January 8, 2007 8:22 PM

#4
Forget the questions...just do it! WOD, three on, one off. There is no other program that can transform our minds, bodies and souls into beautiful human beings. Xfit + Zone = elite health! The best of luck to you.

Comment #16 - Posted by: Jodi at January 8, 2007 8:23 PM

#15 Jacko,

SEALS don't even do beach clearance anymore; though I still see it listed on their resumes. Marine engineers do it instead.

And what is wrong with Michael Thornton? What he did to get his Medal of Honor was very Crossfitish...

Comment #17 - Posted by: MCC at January 8, 2007 8:42 PM

What exercise can be subbed for power snatch?

thx

Comment #18 - Posted by: bouge at January 8, 2007 8:44 PM

why on earth did you transform the impressive looking girl in the white shirt into a guy in a green shirt?!

Comment #19 - Posted by: RandyG at January 8, 2007 9:09 PM

You've got to be kidding me---Burpee Muscle-ups!?

Comment #20 - Posted by: peejay2 at January 8, 2007 9:11 PM

Kevin,
First of all, this program is probably not for you, but since you had the cojones to ask.. I have tried various "bodybuilding" programs in the past, with mixed, somewhat discouraging results, and was bored out of my mind. In an effort to find something that would keep my interest, I decided to try Crossfit. Now, after a year on the Koolaid, I can run faster and longer, jump higher, lift heavier and with better form, than ever before. In short, the best athlete I've ever been. And as a lovely little side effect, my physique looks better than it ever has. Point being, I never got the positive results asthetically until I quit caring about them. Crossfit also takes about a quarter of the time of your typical "beach body" workouts, most WOD's lasting no more than 20 minutes or so. Anyway, my 2 cents. Thanks Coach, Lauren, and everyone else who makes Crossfit possible. I'm in it for life.
-John

Comment #21 - Posted by: john at January 8, 2007 9:12 PM

Kevin #4 ------ I am also a new Crossfit person (2 wks) and let me put it to you like this....you NEED Crossfit. I spent a lot of time working out, running, etc thinking I was getting myself in great shape. One week of Crossfit showed me how unproportionate my training actually was. CrossFit is by far the best workout I have ever done. Start off slow to learn the moves then give it time. Be honest when doing the WOD's and give it your all and you will see results in no time.

Comment #22 - Posted by: David at January 8, 2007 9:22 PM

Kevin, I have been doing crossfit wod for over two years. Recently I took a 4 month break from it to try out some bodybuilding. Two weeks ago I was at work (a jail) and I had to run to an inmate fight call ( about 100 yards total) I was winded and if I would have got involved in a fight it would have not been a good scenario for me. Long story short I trust my life with Crossfit and I think you should give it a try, i will never go back to the bodybuilding workouts.

"THE MORE WE SWEAT IN TRAINING, THE LESS WE BLEED ON THE STREETS"

Comment #23 - Posted by: BLANK1911 at January 8, 2007 9:27 PM

Burpee Muscle-ups! I had thought of those before after doing some Burpee Pullups a few months back, but thought "Nah..." since I was on a bar instead of with rings. That's killer. Great "cardio", too, especially alternating with kettlebell Swings.

Good stuff. Love it.

A Burpee Muscle-up against a wall or different kinds of fences would be great for both Parkour and Military/LEO training. Use walls of different height, from eye level to "I can just barely reach this" level. If you're doing this up against a fence, especially chain link, you can see how many Burpee Muscle-ups you can do in 10 minutes.

Expect to get strange looks from the neighbors.

Comment #24 - Posted by: Eric Cimrhanzel at January 8, 2007 9:39 PM

Zack,
nice dismount buddy!

Comment #25 - Posted by: Pierre Auge at January 8, 2007 9:50 PM

man, Kevin's gettin' it pretty badly. sorry, Kevin, but you've come across a very unique group, and arrogance, although well founded, is abundant here. you'll never find another workout regiment that will kick your ass as much as crossfit, unless you're a navy seal or something. looks are on the backburner. so if you want to get into the best all-round shape of your life, you're in the right place.

Comment #26 - Posted by: Jonathan at January 8, 2007 10:49 PM

Played in a vball tourney over the weekend so I'm out of sync with the wods - decided to tommorrows today...

AMRAP
65 pound Power snatch, 12 reps
10 Push-ups

12 rounds

Comment #27 - Posted by: TMar at January 8, 2007 11:12 PM

Simon - 12 rounds
Shorty - 11 rounds with 30lbs

Good one, feels great to be back. Missed it!!

Comment #28 - Posted by: Simbob at January 9, 2007 12:07 AM

Kevin#4 seems to have come in for some harsh treatment,he is probably on the start of a new years resolution and just wants some advice.He may be 15 or 50.Some peoples replies to him reveal more about themselves than him.
I would start Crossfit Kevin and give it 12 weeks to see a change and if it is for you.It might not be for you but it will give you lots to think about.

Comment #29 - Posted by: Guy at January 9, 2007 12:18 AM

I love those burpee muscleups! Have to take my rings to the Shell tonight; maybe there is someplace tall enough I can hang the rings to jump into the muscleups. Cool!

Comment #30 - Posted by: Kelly Moore at January 9, 2007 12:38 AM

Kevin,

I've been an SF officer and a karate champion....but i can say without a shadow of a doubt that i am in the best all round shape of my life...and i look it!

Ignore the comments and give it a try for six months...by the summer the results will speak for themselves.

Make no mistake though...ITS HARD!!

Comment #31 - Posted by: JonM at January 9, 2007 12:59 AM

#4 - Kevin,

Welcome to CrossFit. My advice is to dump everything else you're doing and dive into CrossFit WODs head first. Do it for 6 months and follow the zone diet. I guarantee you'll see results and that you'll never go back to what you were doing before. In fact, you'll look back on what you've been doing and realize that you were never really working out at all. CrossFit transforms your life (and your body).

A few words of advice. One, read "What is CrossFit" found on the main page. Two, read all of the FAQs before you ask anymore questions. Three, go to the CrossFit message board and read whatever you can find there. Four, find a local affiliate (if one is nearby) and hire a trainer to work with you for about a month. If you aren't close to an affiliate, email me and we'll figure out something offline. srakow@verizon.net.

Just drink the KoolAid and have fun!

Steve

Comment #32 - Posted by: Steve Rakow at January 9, 2007 3:39 AM

Because I haven't mastered yet the technique of the barbell snatch I used my two 36 pound kettlebells and snatched them and then I made the pushups from their handels - great kettlebell workout! Completed exactly 6 rounds.
For the muscle-up friends: I prefer the work with the jumpstrech-bands. Trying working on the transition phase from sitting position didn't succed because the slipping heels of my feet stopped the movement too early. I have a power-wheel from lifeline-usa.com. Next time I use it too, perhaps it will work on this way. But with the elastic bands I can feel every inch of the movement and work step by step.
Burpee-muscle up: A great combination, but you have first to master the muscle-up.Otherwise the door is closed!

Comment #33 - Posted by: Mario at January 9, 2007 3:47 AM

Holy smoked! Now I fear tomorrow.

as Rx'd

PJ
13 rounds even.

Glenn
10 rounds + 12 snatches

Vance
10 rounds + 4 snatches

Comment #34 - Posted by: PJ NH at January 9, 2007 4:00 AM

Started CF today but went back to the baseline workouts - M,42, 6'2"/215
Shoulder press: 115x5, 135x5, 145x5, 135x5, 135x5.

CF partner: M, 50, 6', 175; 65x5, 75x5, 85x5,85x5,85x5

Ran 8 nasty mud soaked quarters around Camp Victory.

Looking forward to seeing how far we can bump these baselines by the time I leave in ~90 days - and very jazzed to be learning the Olympic lifts. The power the young lady displays in the demo vids is outstanding and humbling. I want some of what she's got.

I know the real intense stuff will be much different than this, but I like the fact that unlike the body building workouts we've been doing, we were CFWU & CF mission complete in 30 minutes and on the street running. ASwab

Comment #35 - Posted by: apolloswabbie at January 9, 2007 4:05 AM

8 rounds + 8 snatches - 65# power snatches, chest to deck/full extension pushups. Bwt 115#

My traps and callouses are on fire.

Comment #36 - Posted by: Kelly Moore at January 9, 2007 4:05 AM

#4 Kevin.
This is how it feels to be the FNG in an elite group. Like you have already heard, Just drink the Koolaid and have fun!

Comment #37 - Posted by: Rakassan at January 9, 2007 4:15 AM

4 rounds + 6 snatches. Last couple days have really humbled me

Comment #38 - Posted by: rpo at January 9, 2007 4:22 AM

12 rounds + 3 power snatches

Comment #39 - Posted by: HarryHogg at January 9, 2007 4:23 AM

24kg kettlbell snatches 12 each arm
10 press ups

8 rounds in just under 20mins

had to stop as I managed to rip both hands open with the kettlebell

Comment #40 - Posted by: DavidE at January 9, 2007 4:29 AM

I'm new to crossfit (1 week) and am curious in earnest, perhaps like Kevin, what a "crossfit" body looks like.

Pilates gives you a certain look, 6 day splits give you a certain look, marathoning gives you a certain look...it seems to me that crossfit will give you heavy shoulder girdle/trap development (big difference from the beach body crew), less chest and arm development and more leg development; a much more athletic look but I'm just speculating.

Any comments from the vets?

Comment #41 - Posted by: dobe44 at January 9, 2007 4:30 AM

....and by the way, love the workouts! This is a great resource!!

Comment #42 - Posted by: dobe44 at January 9, 2007 4:33 AM

9 rounds as rx'd

Comment #43 - Posted by: Moccasin Guy at January 9, 2007 4:33 AM

BWT=281/43 yoa

subbed 95# for power snatch

9 rounds + 10 power snatch


Kevin (Grasshopper):
I used to go off roading with some friends. One of my buddies had a very nice looking 4x4 truck with a really weak power train. On the road he got a lot of attention. He got a lot of attention in the woods, too, because we pulled him out of it with our trucks that were not as pretty but had very powerful drive trains. Ponder and refelect. Here is your answer.

Comment #44 - Posted by: Kegger at January 9, 2007 4:37 AM

In Kevin's (# 4) defense. It should be remembered that there are different flavors of Koolaid. "If you have a hammer, everything's a nail" is a phrase that describes a person's approach when using a favorite methodology. There are different approaches to fitness that work for different people. Is CrossFit "good" for some people? You bet. Are other workouts that still stress the body's CV, strength, balance, etc. systems "good" for other people? You bet.

For people who do un-CrossFit like workouts, but still get some benefits, keep doing it. Try CrossFit and compare your results. You may find that the un-CrossFit like program is what works for you. Or, you may find that CrossFit does for you what it does for most people who post here.

In either case, keep moving.

Comment #45 - Posted by: crossfan at January 9, 2007 4:49 AM

Why are you worried about what your body is going to look like? As long as your strive to become functionally fit, the body will follow. Most of the Fire Breathers & all around Bad Asses I know don't look like Mr. Universe. Nor do they have a "Typical" CrossFit body. But they do put up some strong as scores & times. Which is really what this is about right... Output & Performance. If you bust your ass training, your body will develop on it's own. And then you will know that you don't only look good, but can back it up as well.

The last thing any one should want to be is, "All show and no go".

Comment #46 - Posted by: DJ at January 9, 2007 5:23 AM

Nice work Eva - my hero!! ZAAACK....you're a monkey! I love it....

Comment #47 - Posted by: Shari at January 9, 2007 5:27 AM

dobe44:
You can see some pictures on the message boards of what a "crossfit" body looks like. I'm sure it's different for everyone, but in my experience, I have less girth through my legs, a thicker more developed back, and smaller biceps. At the same time, my biceps look better because they are more cut. You'll be surprised what the effect of all these pushups have on your chest. I'm finally getting the "athletic" look I've wanted, instead of the "block" look that I had before. Long story short, a "crossfit" body looks good.

Allow me a short story:

My wife and I (of 4 months) were hiking out of the grand canyon last month, and, out of nowhere, she says, "I think crossfit has really changed your body. It's way more toned now. It looks great."

I said, "thank you."

She replied, "No, thank you!"

Keep in mind, I've been working out consistently for 10 years with the traditional football/bodybuilding split work outs 4/5 days a week. I'm 25 years old. And I can feel and see the difference. And so can my wife. Thanks coach!

Comment #48 - Posted by: kevin c at January 9, 2007 5:36 AM

CFWUx3, Burgener warm-up with 45# bar
8 rounds + 4 snatches (subbed 55# for snatches)

Comment #49 - Posted by: Mary Ann at January 9, 2007 5:52 AM

Kevin, I have been doing these WODS since the end of Nov. 2006.
I had been perusing the site for almost a year and trying to incorporate some of the exercises into my bodybuilding routine.
The funny thing is that what forced me into the total commitment was that I had to start waiting inline for my favorite treadmill at the gym. Instead of shorting or missing my window to workout I decided to change my routine.
I am so glad that I did.
I have lost 18 lbs in less than 2 months. I was 198 now I am at 180. I know that the metcon that crossfit encourages aids in this a great deal but I would strongly suggest that you consider your diet.
I still perform the exercises very poorly compared to some of the people that you will see on the vids and read about on the message board but I am changing my body comp anyway. I still get extreme soreness and want to avoid rhabdo so I miss workouts and this doesn't seem to affect my body, it actually helps me perform better the next time I go to the gym.
My overall point is to start learning the WODS and exercises, but in my opinion, your diet is the biggest key to affect aesthetic body change initially.
Research paleodiet. Though it is tough initially it is a big big key.

Anyway good luck.

Comment #50 - Posted by: R. Fielder at January 9, 2007 5:55 AM

i have been coming to this website for months, but have not had the balls to attempt the workouts. last night was i great night to begin. i thought i was in good shape, and had some room for progress. i learned after two short rounds that i had a lot of room to work. my fiancé and i are doing these workouts at our local YMCA. i have never felt better.

new crossfitter for life
crum

Comment #51 - Posted by: ryan crum at January 9, 2007 6:08 AM

Kevin,

I just started doing the crossfit WOD's about 10 weeks ago. This was after about 18 years of consistent 3x8 type weight training and LOTS of running. I came in in pretty good shape by my estimation, but found that the crossfit workouts address many areas of weakness that more well known systems do not.

I agree with other posters who suggest just giving the Crossfit warm-up and WOD's a shot for a couple months. You will find your body taxed like never before I suspect. Reading the WOD's they appear remarkably easy - actually doing them requires an intensity level that I rarely reached in all my past training (I nearly vomit ~60% of the time on the WOD's).

I'm not police/military/combat professional and do workout to some degree for the sake of vanity (who doesn't, honestly), but I intend to keep at this because benefits to overall athletic ability, coordination, useful strength, balance, stamina, endurance, and , yes, appearance are hard to question once you give it a sincere try.

Hope that helps,

Comment #52 - Posted by: bylam at January 9, 2007 6:13 AM

Hey-

Kegger wins with the grasshopper/Master concept, but many other comments were well developed.

Got my rings yesterday. Now, ... how do I hang these in my garage? Throw a couple chains or straps over the rafters with some swivel snaps?

Hugs and kisses,

-K

Comment #53 - Posted by: Kevin Rogers at January 9, 2007 6:25 AM

stephane 29\194.8
Snatch 45lbs
6 rd

Comment #54 - Posted by: stephane briand at January 9, 2007 6:27 AM

200 bwt
as Rx'd
13 rounds

Comment #55 - Posted by: Craig at January 9, 2007 6:28 AM

kevin,
if your a football fan, then you'll understand this. i think my florida gators looked like they did crossfit training for the last 30 days, while ohio state continued with their "conventional" training. resulting speed, power, endurance, and confidence descrepancies were obvious.

Comment #56 - Posted by: mrader at January 9, 2007 6:32 AM

only 5 it took me three rounds to get into a rhythm on the snatches.

Comment #57 - Posted by: Ahmik at January 9, 2007 6:36 AM

6 rounds in 20 minutes (65#).
ag/wt = 27/165.

Second day on crossfit. Still have a ton to go to catch up to the super athletes posting on here.

Question: It states that the recm'd weights are for a 175lb male (so we can adjust the weights accordingly). How can we adjust the weights for females?

Comment #58 - Posted by: Bill Stock at January 9, 2007 6:36 AM

BW 175

As Rx'd

15 rounds and 6 snatches

Comment #59 - Posted by: Eric O at January 9, 2007 6:36 AM

21 yrs. M
193 lbs.

16 rounds even.

my body was on fire (esp. abs believe it or not) great site... found it through bj penn. I'm very new to the site. I'm going to try hard to keep up with this, but i know when the muscle ups come, it will be insane

Comment #60 - Posted by: Ryan N at January 9, 2007 6:44 AM

9 rounds +3 snaches.

Comment #61 - Posted by: Rakassan at January 9, 2007 6:44 AM

w/u: 500 jump rope (singles), dynamic stretching, burgener warmup (from latest cfj) w/ broom stick, 30lb bar, 45lb bar; then power snatches w/broom stick, 45lb bar
WOD: as rx'd, 8 rounds (5 first 10 minutes, 3 second 10)

Comment #62 - Posted by: mfbunch at January 9, 2007 6:44 AM

Bill #57:

When I scale the weights I divide the stated poundage by 175 and then multiply that number by 250#'s (my goal weight, someday) and then adjust from there (65# becomes 95#, 95#'s becomes 135 and 225# becomes 315#'s). There is also some adjusting to be done according to what the WOD is intended to accomplish. I tried the "five rounds of 400m run and 135# thrusters x 12 reps" with 185# at first and nearly died. I backed it off to 155# so I could finish around 20 minutes.

Comment #63 - Posted by: Kegger at January 9, 2007 6:52 AM

9 rounds as ordered.
S/F

Comment #64 - Posted by: Navydoc at January 9, 2007 7:04 AM

#41.....

Dobe44....

I know most people around here are not concerned with the look of their body, but some are. And if their not thier spouces sure are :)

I'm a new crossfitter (on week 2 of the beginner workout), but my husband has been CrossFitting faithfully for the past year. I have his body change and take shape over the past year, and I have to say I like it!!!!

But what I like even more are the internal and mental changes that have taken place in him. He's slowly grown a quiet determination to work steadily to work on his goals and ambitions. He gained the ability to work through whatever challenges face him at home or at work or wherever.

I know that you will notice outward physical changes through CrossFit, but also take notice of the inward changes in yourself, and after 6 months see which you like more.


Comment #65 - Posted by: Angela C at January 9, 2007 7:06 AM

Anyone have an answer to comment #18? I'm wondering the same thing. Thanks all!

Comment #66 - Posted by: Marc Allain at January 9, 2007 7:14 AM

bwt: 220
13 rounds as rx'd

Comment #67 - Posted by: David at January 9, 2007 7:20 AM

Burgener wu, 3x pc, ps, sc, os, ss
am: 9:30 for 5 rounds of 12x45# power snatch and 10 pushups
pm plan: finish the other 10:30 for hopefully another 5 rounds.

Comment #68 - Posted by: James N at January 9, 2007 7:24 AM

Jeebus... either #4 Kevin is a nasty troll (who should be given a quick answer by a couple of standout performers) or an honestly interested newcomer (who should be given a quick answer by a couple of standout performers). Either way, the initial handful of arrogant responses sounds like the braying of jackasses.

Guys like DJ (who set the bar for everyone else most days) have a lot more room to comment than some of the respondents. Yes, my wife likes what the WOD has done to my body. But much more importantly, my climbing and functional strength has improved. Looks are nice, but when the rubber hits the road, what you can DO is more important, and the WOD seems to work well in building a base for that. Then when you engage in sport-specific training for your pastime of choice, the gains come faster and more furiously. That's been my experience.

And that's the only experience I am particularly concerned with.

Off to do the WOD. I love power snatches, and I have a goal...

Comment #69 - Posted by: Tim T at January 9, 2007 7:31 AM

12 rounds + 4 snatches

Comment #70 - Posted by: paulw at January 9, 2007 7:36 AM

1 complete set plus 8 snatches.

Comment #71 - Posted by: Emily at January 9, 2007 7:37 AM

Kevin,
Here is how I attached my rings, and at 250-ish pounds, they are holding me up just fine.

http://www.crossfit.com/discus/messages/26/34939.html

family/work safe link, pictures of how I attached my rings in my garagym.

Comment #72 - Posted by: Travis L @ Home at January 9, 2007 7:40 AM

After seeing today's WoD combined with yesterday's, I remembered one of my favorite phrases to tell military students: "Mercy is not in the syllabus." Well hey, I guess it's not here either, HA! Thanks for the effort you put into this stuff, Coach and Co. I greatly appreciate it.

Comment #73 - Posted by: dan at January 9, 2007 7:43 AM

33, 202

10 Power Snatches 65#
10 Push Ups

8 rounds, last 4 broken

Comment #74 - Posted by: ejs3rd_IZ at January 9, 2007 7:44 AM

light stretching

then 10 rounds + 5 P. Snatches

went about this a little different than normal. Did everything in 2min blocks. ie, do a round as quick as possible, then rest the leftover part of the 2 minutes. Seemed to help me with pacing. I would have otherwise been burned after 5 rounds of full out...

Comment #75 - Posted by: Brett_nyc at January 9, 2007 7:53 AM

of yeah, my splits were around 1:15 to 1:30, so approx 30 sec between rounds

Comment #76 - Posted by: Brett_nyc at January 9, 2007 7:54 AM

Complete as many rounds in 20 minutes as you can of:

65 lbs. Power Snatch, 12 reps
10 Push-ups

10 Rounds

Comment #77 - Posted by: Huff at January 9, 2007 8:00 AM

CFWUx2

As RX'ed - 9 rounds

Last 4 sets of snatches broken. All pushups good.

New to O-lifts, have studied all material on the site, but know that my technique needs a lot of work. Will have to sign up for a O-lift seminar when I get back to the States.

Comment #78 - Posted by: Bayendor at January 9, 2007 8:02 AM

5 rounds of:

65lb hang power snatch
pull ups

I just wasn't feeling it today

Comment #79 - Posted by: Josh Brehm at January 9, 2007 8:06 AM

8 rounds.

Comment #80 - Posted by: Markus at January 9, 2007 8:07 AM

wait... dammit! I thought it said pull ups, not push ups... dang. I would have gotten more rounds in that case.

Comment #81 - Posted by: Josh Brehm at January 9, 2007 8:07 AM

CFWU x 3

8 rounds

Comment #82 - Posted by: mspkfv at January 9, 2007 8:20 AM

8 rds really pushed myself to beat yesterdays performance and did but was toasted afterwards attempted to run and got a major charliehorse in right calf. Any info on crossfit regarding diet? Dieting is my weakest link by far, beer and chips just aren't cutting it.

Comment #83 - Posted by: Neil Laking at January 9, 2007 8:24 AM

#82

maybe try "baked" chips...

Comment #84 - Posted by: bylam at January 9, 2007 8:28 AM

36 y.o. male 5'9" 195

Second day doing Crossfit and I think I found my new love.

8 rounds as Rx'd then got weak and lost form.
Completed 7 rep on the snatches and then called it.

Comment #85 - Posted by: Wamphyri at January 9, 2007 8:36 AM

Day behind. Did ystd. 7 rounds as Rx'd. Details there. Will see this after work Thurs.

Kevin and Dobe44 have plenty to think about; I have little to add.

Bill #57: to add to Keggers very good thought process, my strong suggestion is to always err on the side of scaling weight DOWN in the early stages of CF. It's no fun getting hurt, and it's way easier to learn new movements when you aren't struggling with a little too much weight. Remember that CF is meant to be quick and intense. With the exception of massive chippers like "Painstorms" or the "Filthy Fifty" you should probably end any WOD around the 40 minute mark, and choose a weight that allows this to occur.

BTW, Lynne posted a note on the Board ystd re: 175 # man. She states that this individual is a "creation of Pitts imagination" and not truly a stated standard. So...if you are new, aim for safety in the begining, with the ultimate goal being to type "as Rx'd" after your WOD.

Welcome aboard. Fasten your seat belt...

Comment #86 - Posted by: bingo at January 9, 2007 8:38 AM

Warm-Up: Handstands, 3:00 "Fish Game" on C2 rower (1330 pts.) 10 GHD Sit-Ups

Workout: 10 rounds + 3 P-Snatches as Rx'd

Comment #87 - Posted by: Jesse Woody at January 9, 2007 8:42 AM

CFWUx2 -dips

Subs: 45 power snatch, pushups to low bench

6rnds +5 snatches

Comment #88 - Posted by: SueAnne at January 9, 2007 8:50 AM

8 rounds plus one more set of push ups 'cause I couldn't face the weights a last time!!Used 25 kg dumbells.

Comment #89 - Posted by: JamieBu at January 9, 2007 8:52 AM

12 Power Snatchs
10 Pushups

17 rounds....my legs and back felt like jello afterwards, good workout...made it hard to grapple today..

Comment #90 - Posted by: Bill at January 9, 2007 9:11 AM

47# 10rds. + 9pcs

Comment #91 - Posted by: Sue Ady at January 9, 2007 9:11 AM


27yo 200lbs

CFWUx2 plus rowing and inclined walking

13 rounds at the bell as rx'd

walked another mile

Comment #92 - Posted by: Greg at January 9, 2007 9:16 AM

12 rounds at 45#

Cross Fit Oakland

Comment #93 - Posted by: Candace at January 9, 2007 9:17 AM

Kudos on the head in handstands folks. The lines on handstands that I'm seeing in the CF community have improved enormously since I first found CF (or CF found me, depending on how you look at it). Anyway, props from the gymnastics coach!

Comment #94 - Posted by: rogair at January 9, 2007 9:20 AM

11 rounds in 20:30

Comment #95 - Posted by: dmarsh at January 9, 2007 9:26 AM

M/27/155lbs

Maybee everyone should lay off of Kevin and do the WOD. Thanks Coach

13 rounds as Rx

Comment #96 - Posted by: Cole at January 9, 2007 9:31 AM

You guys should really use embedded flash streaming videos, a la Gootube.

WMV and Quicktime are slow and don't always work well.

Comment #97 - Posted by: AndrewN at January 9, 2007 9:39 AM

I cant get the power snatch video to work, can someone give me an explaination on how that differs from the regular snatch

Comment #98 - Posted by: Dan at January 9, 2007 9:39 AM

8 rds + 10 push-ups

had to sub 65# one arm snatches because the bar was already in use.

Comment #99 - Posted by: evan at January 9, 2007 9:42 AM

#98 Dan

"Power" in either the snatch or clean refers to the position of the catch. In a power snatch, the catch should be high with arms locked out and much less knee bend than for a full snatch or clean. In the full snatch or clean, the catch is in the full squat position. You might try viewing the slide shows if the vid's don't work.

Comment #100 - Posted by: ScottH at January 9, 2007 9:44 AM

CFWU x 3
WOD (used 50lbs)

12 rounds of terror.


I have a recurring waking nightmare about tomorrow...it goes somethignlike this

As many rounds in 20 minutes of
Power clean 12 reps
Dips 10 reps


I'm going get in the fetal position now.

Comment #101 - Posted by: jfd4 at January 9, 2007 9:47 AM

37 190lb
as rx'd

15 complete rds

Comment #102 - Posted by: JackM at January 9, 2007 9:52 AM

41yo/165#

9 rounds as rx'd

CrossFit Oakland

Comment #103 - Posted by: Tim R at January 9, 2007 10:05 AM

still learning the excercises as i go, never did a snatch before so i really practiced this with a broomstick last night and this morning, i subbed 45lbs for the 65 in order to preserve the form i was using, hopefully it wasn't that bad.

I got through 8 rounds.

M
26
B/W 148

Comment #104 - Posted by: robf at January 9, 2007 10:08 AM

#98

For a great powersnatch demonstration, go to the WOD from September 03, 2006

Mike Donnelly

Comment #105 - Posted by: rosceaux at January 9, 2007 10:10 AM

10 min. 4 rnds. 24kg 12/12 kb snatches

Comment #106 - Posted by: brendan melville at January 9, 2007 10:10 AM

sorry for the double post ;) any tips on getting better form w/ the snatch? this is the first time in my life i am doing these lifts, so im going slow and really watching the videos closely. i felt like sometimes i would be too upright (legs extended too far) after the initial agressive part of the lift.

also sometimes i had to push up the bar more once i reached the finish position because it would slip down sometimes. usually after fatigue.

thanks for any tips!

Comment #107 - Posted by: robf at January 9, 2007 10:12 AM

8 rounds as rx'd after 6 rounds of yesterdays wod, subbed jumping pullups for regular pullups. then 1000 yds in the pool. I need a nap.

Comment #108 - Posted by: mongo at January 9, 2007 10:12 AM

as rx'd 17 rounds, chest to deck/full extension push-ups.

Comment #109 - Posted by: brent colson at January 9, 2007 10:13 AM

7 rounds.

Not concerend with rounds, more with working on my oly lift form. still got a good workout in though!

Comment #110 - Posted by: david osorio at January 9, 2007 10:14 AM

Ok, so I posted yesterday's workout here previously. Oops.

Today, I did a whole bunch better.

Nine rounds.

Dropped the load down to 50, and then up to 55, finishing at 60. And of course, they were broken sets. Not the pushups, though. Burned through those too fast, which meant it was time to do more 8/4 sets of Power Cleans.

Like everyone else, I need to work on form of the clean. I'm a tall guy, so when I try to emulate the video model's wide stance and grip, I'm not sure if arms go inside knees or vice verse. I think this leads to me using more back than legs, which is a mite bit scary.

Also, she doesn't seem to bend her arms at the elbows. I don't see how that's possible. I let the negative burn my shoulders (particularly after last night's thrusters) by bending my arms on the way down, then just turning the bar over and putting it down and doing the whole thing again.

Form!

Comment #111 - Posted by: Hale at January 9, 2007 10:23 AM

15 rds as rx'd...low back is DONE!

+ double unders/OHS - 65 lbs/MU practice

Comment #112 - Posted by: OPT at January 9, 2007 10:24 AM

Navydoc #63 and
Bingo #86

Thanks for your comments although you didn't really answer my question (I probably was not clear).
I understand how to get a weight that is right for me by using the "general rule of thumb", which is to proportion the suggested weight based on a 175lb male.
My question was, is there a "general rule of thumb" if you are a FEMALE and the suggested weight is say, 65 pounds??

Comment #113 - Posted by: Bill Stock at January 9, 2007 10:26 AM

8 rounds as rx'd.

Comment #114 - Posted by: John Messano at January 9, 2007 10:36 AM

9 rounds at USMC TBS gym in Quantico. Good workout today.

Comment #115 - Posted by: crossfan at January 9, 2007 10:39 AM

18 rnds. in 20:04

forearms and traps are smoked

Comment #116 - Posted by: JeffT at January 9, 2007 10:39 AM

11 rounds

Comment #117 - Posted by: MJB at January 9, 2007 10:46 AM

CFWUx1 -pu - dip

Scaled 20kg power snatches from ground.

9 rounds + 12 snatches in 20 min.

I was too busy collapsing on the floor to notice strange looks the rest of the gym gave to me.

Comment #118 - Posted by: Tamas at January 9, 2007 10:54 AM

AndrewN #97: Streaming video as you suggest is very expensive to maintain/house/provide. Note that this is a free site, free program, no supporting ads, etc. How cool is it that we have as many resources that we do now, for free?

Bill #113: beginner lightweight, man or woman, use a broomstick or PVC pipe. Technique, technique, technique, then a little weight some day. Err on the side of "light", especially with smaller athletes, male or female.

Comment #119 - Posted by: bingo at January 9, 2007 11:02 AM

Did my first crossfit workout yesterday. Loved it!!! I'm so used to regular lifting, this blew me away. 8 full rounds, Monday.

Comment #120 - Posted by: Dave at January 9, 2007 11:06 AM

thanks for the help

Comment #121 - Posted by: Dan at January 9, 2007 11:07 AM

as rx'd 13rds + 1 Power snatch. Forearms smoked. Gotta get use to the hook grip.
For those new to the Oly type lifts, it is well worth your time to check out the Mike's Gym link and to check the exercises in the message board and read anything from Dan John. Those guys are really good and are excellent coaches/teachers.
Bill Stock #113: I'm not a female but there are some smallish male soldiers that I work w/ and the scaling would probably be similar. For anyone new at Oly-lifts, use a length of 1" PVC pipe or a broom stick until they demonstrate mastery of the lift, even using the stick for WODs. Some gyms have those weighted exercise sticks/bars which are also good for progression. For most other exercises, it is better to experiment w/ a lighter weight, and add as necessary. For those that can't do pull-ups, jumping pull-ups are an excellent sub. Hope that helps. Always glad to hear about new people excited about CF!

Comment #122 - Posted by: Robert@Combat Outpost at January 9, 2007 11:12 AM

Should power snatches be done from the ground or from the dead hang position?

Comment #123 - Posted by: Mike at January 9, 2007 11:15 AM

8 rounds

Snatches - 65# - 12, 12, 12, 10, 10, 8, 8, 10

Decline Pushups - 10x6, 15x2

26 191#, 5th WOD to date and loving it!

Comment #124 - Posted by: todd at January 9, 2007 11:20 AM

8 rounds plus 3 power snatches.
Low back and grip are what took the most out of me on this one.
Look forward to tomorrow!

Comment #125 - Posted by: Trevor S at January 9, 2007 11:21 AM

Age 34
BW 145#

As rx'd:

13 rounds +6 snatches

Comment #126 - Posted by: Shawn B. at January 9, 2007 11:21 AM

42lbs
7 rounds

Comment #127 - Posted by: Krista J. at January 9, 2007 11:27 AM

11 rounds + 9 snatches as prescribed
Done at CF Oakland

Comment #128 - Posted by: Sam L at January 9, 2007 11:32 AM

15 rounds , snatch hook grip shredded my pinkies, can't wait to shower.

#120, welcome, you will be hooked around WOD 12.

Comment #129 - Posted by: dan colson at January 9, 2007 11:33 AM

Subd 55lbs for power snatches
12 rounds

Comment #130 - Posted by: james p at January 9, 2007 11:35 AM

8 rounds + 2 snatch

Comment #131 - Posted by: ccraft at January 9, 2007 11:35 AM

Modified CFWU x 3
10 x sit-up
10 x superman
10 x lunge walk
5 x 45# OHS

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Total rounds = 7 + 4 power snatches

Comment #132 - Posted by: Nicholas Burgett at January 9, 2007 11:37 AM

what is rhabdo?

Comment #133 - Posted by: WG at January 9, 2007 11:43 AM

in reference to #50

Comment #134 - Posted by: WG at January 9, 2007 11:44 AM

35, M, 76kg
7 rounds, with kipping pullups.
Must have been tough, as I can till feel my hands while typing the keyboard...

Comment #135 - Posted by: Dael at January 9, 2007 11:55 AM

just noticed I've posted yesterday's workout. (I did Thrusters and Pullups). oops.

Comment #136 - Posted by: Dael at January 9, 2007 11:59 AM

16 rounds even

Comment #137 - Posted by: Stephen at January 9, 2007 11:59 AM

Sub'd:

Db @ 30lbs.
Ring push ups.


6 ROUNDS.

Comment #138 - Posted by: Steve Solano at January 9, 2007 12:00 PM

8 rounds as rx'd

Comment #139 - Posted by: Davie at January 9, 2007 12:03 PM

6 rounds + 6 p'snatches

form very rough - need to work the shoulder flexibility.

Comment #140 - Posted by: Ryan at January 9, 2007 12:04 PM

Could someone give me some directions as to where to find the Burgener warmup ? Or just post it on the board. Thanks all.
By the way first time on power snatches...I see in the future... one monkey and one football, but the looks at my very mainstream gym ought to be worth it.

Comment #141 - Posted by: mike in rochester at January 9, 2007 12:04 PM

I had to really work on my form the whole time to do this properly. It was a tough workout.

42# for snatch x 12 reps
Push-ups on knees x 10 reps

In 20 minutes: 3 Rounds + 9 snatches

Comment #142 - Posted by: Leanne at January 9, 2007 12:07 PM

#133 - WG - Rhabdomyosis (sp?) when you muscle tissue breaks down into the blood stream and clogs your kidneys. it's bad. can kill you. minor case sucks really bad, bad case infinitly worse. google it, you should be able to find plenty, if you think you've got it, take a break and maybe go see a doc.

Comment #143 - Posted by: Travis L @ Home at January 9, 2007 12:13 PM

#141 - mike in rochester - it's on the exercise page. under the title (drumroll please) "burgener warm-up" seventh file down in the videos of exercises. ;P

Comment #144 - Posted by: Travis L @ Home at January 9, 2007 12:14 PM

Day two for me.

9 and 1/2 rounds.
2 rounds @ 160#
7 rounds @ 150#
Pyramid of 7 pushups immediately after time.

Comment #145 - Posted by: Dave at January 9, 2007 12:18 PM

#113 Bill-
I am a female and I am working with my kids that are 14 (female) and 12 (male). For me I scale for my strength and ability, not my weight. I have seen Kelly Moore scale for the weights for certain metcon WODs. No one would deny the fact that she could handle the weight being asked but she scales down to get the proper benfits from the WOD. Most times (9.9 times out of 10) though she does what weight is required. (of course this is just my observation of her posts, I have never had the pleasure of talking with her.)

As far as the kids go I always scale way down so they can learn the proper form and since they are growing still I need to think about their joints and muscles stretching. My son is 5'8" and weighs 160 lbs (he is just 5 lbs over weight when you look at his body) but there is no way that I can or that he should expect to do what a man of that same heigth and weight can do. He is just getting into his growth spurt where as my daughter is about done with hers. She can see different results and right now can out do her brother even though she weighs less.

Look at what Bingo and Kegger and Robert said. Male or Female, you (they) should all start with technique and just work up from there.

The great thing about Crossfit is that there is no limit to what you can do, no matter if you are male or female. You are just competing against yourself.

Kate

Sorry for the long post. This is almost like a rest day!

Comment #146 - Posted by: jknl at January 9, 2007 12:20 PM

26M
150lb

CFWU
barely nine sets
after the second set I was doing 2 sets of 6 for the power snatch, then it became 4 sets of 3

Comment #147 - Posted by: sean at January 9, 2007 12:21 PM

as rx'd 16 rounds

Comment #148 - Posted by: Sam Plost at January 9, 2007 12:22 PM

8 plus 8 snatches as rx'ed; 9 rounds in 21:08. Praise be to the Burgener warmup. The January CFJ's article on it was suberb and I've been following it regularly. The first time I tried a snatch, about a year ago, I felt as comfortable as I would trying to rap in Dutch, but after using the Burgener warmup, I seemed to have a neuromuscular groove. This is not to say my form was perfect, but I feel like I can get out of OLY kindergarten. Thanks Coaches! BW:175, YOA:58

Comment #149 - Posted by: john wopat at January 9, 2007 12:22 PM

This was a fun workout!!!! Thanks.

Comment #150 - Posted by: R. Fielder at January 9, 2007 12:26 PM

3 rounds complete

Livestrong!

Comment #151 - Posted by: Hooger at January 9, 2007 12:26 PM

9 rounds + 4 power snatches
Mike Donnelly

Comment #152 - Posted by: rosceaux at January 9, 2007 12:28 PM

new to cross fit, 4 rounds, much harder than i expected, i have been doing cross fit for two weeks now and i never get bored! can't wait for tomorrow.

Comment #153 - Posted by: FLYBOY at January 9, 2007 12:31 PM

Thanks Travis L@home...all I can say is D'oh

Comment #154 - Posted by: mike in rochester at January 9, 2007 12:35 PM

10 Rounds

Comment #155 - Posted by: *************TJ************** at January 9, 2007 12:37 PM

27yo, BW 75kg
Checked out the video demonstrations from the 'exercises' page and couldn't see any difference from a regular clean, so that's what I did.
15 rounds even.
Was stopped after round 14 by one of the gym's personal trainers. I was doing my cleans in the weightlifting section of the gym. He informed me the gym had a no weightlifting policy (olympic style). Excuse me? The irony was disgusting as was the reality. Still had a round left on the clock so finished up.
For those of you crossfitting in Stockholm, Sweden, stay away from Frescatihallen. What a joke!

Comment #156 - Posted by: Ruari at January 9, 2007 12:38 PM

12 rounds even

Comment #157 - Posted by: Stevo S at January 9, 2007 12:41 PM

That video on the main page of the girl doing the power snatch is amazing. The more I watch her, the more I'm impressed. She just makes it look too damn easy.

Comment #158 - Posted by: Steve Liberati at January 9, 2007 12:42 PM

10 rounds at my second day of my new x-fit life! my under arms just died after the 6th round, puuuh. looking forward for tomorrow´s exercise/s, if i´ll get out of bed;)

/micke, uppsala sweden

Comment #159 - Posted by: micke at January 9, 2007 12:46 PM

28/M/185

CFWUx3
9 rounds in 19:00; read the clock wrong.

Comment #160 - Posted by: edevine at January 9, 2007 12:50 PM

30 yo 6-2 @ 181.5

65# Hang Power Snatch
10 chest to ground pushups

7 rounds

I was in the middle of my sixth round when my ipod with a 20 minute playlist crapped out! I did one more round because I KNEW that I had time for one more. Would have 7 + some probably but because my form was going to pot I rounded down.

Comment #161 - Posted by: Nick C at January 9, 2007 12:51 PM

7 rounds + 6 snatches

Comment #162 - Posted by: rob at January 9, 2007 12:53 PM

Hi Bill Stock #58.

http://forum.brandxmartialarts.com/viewforum.php?f=16

has been a recent discovery of mine. LauraR and Garddog post scaled versions of the WOD from Rx'd, to pack to puppies to buttercups with female scalings of the above.

While it doesn't say how they came to the weights they post, it is VERY helpful when you're unable to Rx'd the WOD and are new and working up to it.

Hope you read this and hope it helps you and yours.

Comment #163 - Posted by: Steve at January 9, 2007 12:54 PM

33 y.o. male 224#

70# power snatch * 12
pushups

20 rounds

Comment #164 - Posted by: Bryan W. at January 9, 2007 1:02 PM

Kevin #4--While I do not post often, I have been doing the Crossfit WODs religiously since Jan. 06. Prior to that I have "worked out" for about 33 years of my 48 years (including high school and limited collegiate wrestling and power lifting after college). During the past year, I lost 20 pounds and, most importantly, kept it off and can honestly say that I find crossfit to be the best workout regimen I pursued. For overall fitness there is nothing better!! Give it a shot.....stick with it... Get some

WOD as Rx'd:

12 rounds

Comment #165 - Posted by: Leo at January 9, 2007 1:04 PM

Brutal, BUT not as hard as yesterday's for me...

As rx'd - 12 rounds plus 7 snatches

27yo male 70kg

Comment #166 - Posted by: karl at January 9, 2007 1:05 PM

Jason 33/195

9 rounds

Andrew 25/210

9 rounds

Comment #167 - Posted by: Comms Ninjas at January 9, 2007 1:10 PM

BrandX...Doh!! Of course.

Hey Bill, what Steve #163 said :=)

Comment #168 - Posted by: bingo at January 9, 2007 1:12 PM

6 Rounds subbed 45 pounds on snatch

Comment #169 - Posted by: ianeal at January 9, 2007 1:20 PM

M / 37 / 185

As RX'd - 10 Rounds in 19:37

Tougher than it looked on paper....

Comment #170 - Posted by: JT's Daddy at January 9, 2007 1:23 PM

2 36lb KB Snatches in place of Barbell

15 Rounds + 2 snatches

Chad Caden
Elmendorf AFB, Ak

Comment #171 - Posted by: Chad Caden at January 9, 2007 1:23 PM

#165 Karl
it was the same for me, still tough.. but not as killer as thrusters

scaled weight up ,again, did 75lbs, should have upped it a bit more, because I think I was using my arms a bit

As usual, my form became better towards the end because I started thinking about it more... and in the end it is the most easy and efficient way to do things. Jumping also helped

9 rnds completed !!Keep that fire in your belly future self!!

Comment #172 - Posted by: Anthony from Ottawa at January 9, 2007 1:30 PM

6 rounds, taken it easy.
Good to be back.
2nd degree black belt test in less than 3 months!!
Time to knuckle down.

Comment #173 - Posted by: Bob Cornute at January 9, 2007 1:32 PM

M/44/225

15 rounds as rx'd

Comment #174 - Posted by: silverback at January 9, 2007 1:35 PM

M/35/200

13 rounds.
Started with 55lbs and after 4 rounds of snatches decided to strip off 10 lbs and just do 45lbs to keep from breaking the snatch sets.

Brutal workout. Lots of stares at the gym....like why is that guy sweating so much. I left pools of sweat where I was snatching and doing pushups.

Comment #175 - Posted by: Ricer at January 9, 2007 1:43 PM

8 rounds

Comment #176 - Posted by: Tommy A. at January 9, 2007 1:43 PM

Bill Stock,

If you, for example, use the Fran weights of 95# and 65# for male and female respectively that will give you a female weighing approx.120lb. When scaling I combine that with a factor for capacity based on the persons deadlift, the percentage of 2X BW. Using these two factors has consistantly proven to be effective scaling weight everybody I've worked with regardless of gender or age.

Bill P

Comment #177 - Posted by: Bill P at January 9, 2007 1:48 PM

WoD, Pack Version

13 rounds, felt good & broke a great sweat!

Comment #178 - Posted by: Brad D at January 9, 2007 1:48 PM

40M/5'8"/179

CFWUx2
Burgener WU
11 rounds even

Thanks Coach & Co

Comment #179 - Posted by: Matt M at January 9, 2007 1:50 PM

as rx'd 8 rds + 2 snatches

Comment #180 - Posted by: M Boyd at January 9, 2007 1:51 PM

As rx'd, 12 rds in 19:55.
1/3 cfwu, burgener wu

Steve L. #158 - are you talking about Sage Burgener in the video clips in the exercises section? If so, I just have to relate this. I was fortunate enough on a few of my recent TAD/TDY trips out to pendleton to stop in at Coach Mike Burgener's gym and get some instruction. I, like many here, learned how to do these lifts via Sage's demos with her dad's teach-alongs. In person, she is even more impressive. I said as much to Coach B and he noted that she started picking up the broomstick or pvc pipe when Coach B first started teaching her older brothers, including Casey, the #1 male lifter in the U.S. She would hang around the garage while her brothers lifted and as a consequence, at 16, she is a cyborg on her mechanics. It is so humbling, as a 37 yo man, to be lifting next to her and listening to the power she generates on her lifts.
Don't fret, old-ish men, and don't compare yourself to her - she's got genetics, training, technique, and youth all over you (and me). ;-) We've got testosterone...and that's it.

Comment #181 - Posted by: Dale Saran at January 9, 2007 1:54 PM

CFWU x 2

10 rds + 7 Snatches as RX'd

Comment #182 - Posted by: Dave W. at January 9, 2007 1:56 PM

My first WOD....

I thought it said PULL-UPS! So only 5 rounds for me. I would of had maybe 1 or 2 more :P

I love power snatching.

Comment #183 - Posted by: Ben Adler at January 9, 2007 1:56 PM

CFWUx2
BWU

11 Rounds

Comment #184 - Posted by: tjo at January 9, 2007 1:56 PM

Had to complete yesterdays WOD with todays

11 rounds for yesterday last 6 rounds of pullups jumping, weight as rxd.

only 5 rounds for today as rxd, just a newbie to the O lifts

Comment #185 - Posted by: Leon at January 9, 2007 1:57 PM

Age: 31
Ht: 68"
Wt: 230 (22%)

CFWU(11) x3 - 12:44 (-100# gravitron)
Rest & Stretch - 15:21

WOD - BrandX pack: 20 mins of 45# power snatch x12, push-ups x10 rounds

6 rounds at 10 min mark
11 rounds total

Push-ups oddly were the harder of the two for me. I should have subbed the dips in the warm-up I guess. Second half were 6,6, 5,5 with 10 sec rests between.

Comment #186 - Posted by: Nuke-Marine at January 9, 2007 2:18 PM

13 rnds as rx'd

Comment #187 - Posted by: Travis_r at January 9, 2007 2:18 PM

bwt 240 age 31
burgener warmup steps 1-4 skipped the one where you drop into a snatch
cfwux3rds 15reps of squat,situps,dips 15sec plank hold, pyramid dhpu's (1,2,3,4,5) (5,4,3,2,1) (1,2,3,4,5)

wod as rx'd
power snatch 65lbs 12 reps unbroken
pushups 10
rds 11

definitely took a couple of rds to get in a groove. after that i could tell how the burgener warmup has helped even though it stills feels a little awkward and I know i need improvement on the snatch.

Comment #188 - Posted by: brian t at January 9, 2007 2:23 PM

9 rounds

I say a post of 16 in the blog...thats awsome.

--Felt myself getting lazy on the snatch and not getting far enough under the bar. Will be working on better form.

KMC

Comment #189 - Posted by: chunn at January 9, 2007 2:24 PM

Actually I was doing more of a clean to a push press or something rather.... any idea what this is?

Comment #190 - Posted by: Ben Adler at January 9, 2007 2:27 PM

as rx'd
12 rounds + 1 power snatch in 20 minutes

Comment #191 - Posted by: LMD_matt at January 9, 2007 2:27 PM

11 rds as rx'd

beautifully scarred and bloody shins

Comment #192 - Posted by: tom at January 9, 2007 2:27 PM

big pipe:

subd 1 arm snatches w/65# db, 6 per arm each round, 9 rds, 10 pushups--lower back tightened up in the middle slowing me down

Comment #193 - Posted by: piper at January 9, 2007 2:30 PM

CFWU x 3
55# power snatch first round, 50# all remaining

Completed= 9 rounds plus 8 snatches

Off to do some interval running. Love these workouts last couple of days. Awesome stuff.
Fav thus far was "Murph".
Erin

Comment #194 - Posted by: in8girl at January 9, 2007 2:34 PM

9 rounds + 8 pwr snatches. I think my snatch form sucked - but I can't tell.

Comment #195 - Posted by: MikeT at January 9, 2007 2:35 PM

#171

Anthony,

scaled UP? are you a loon or what! Nice job. On the suckiness scale, yesterday's did exceed today's and a lot of other WOD's IMHO. I reckon it needs a name....anyone else agree?

Comment #196 - Posted by: karl at January 9, 2007 2:47 PM

20yrs
215 lbs
13 rounds as Rx'd

probably could have done more but the cold weather destroyed my lungs I’m still coughing non stop (I live in Florida). I did not experience complete muscle fatigue so maybe I'll do better when it warms back up.

Comment #197 - Posted by: firemcghee at January 9, 2007 2:47 PM

Did first three @ 65#, then dropped to 45# as my legs are just hosed today and I wanted to keep the pace up.

Ran out of gas nonetheless.

9 Rounds.

Comment #198 - Posted by: Rob F at January 9, 2007 2:52 PM

Did first three @ 65#, then dropped to 45# as my legs are just hosed today and I wanted to keep the pace up.

Ran out of gas nonetheless.

9 Rounds.

Comment #199 - Posted by: Rob F at January 9, 2007 2:54 PM

Howdy,
Work
{Clean and power jerk 70kgx2; Pull-up (+24 #'s)x5; Clean and power jerk 70kgx2; and Ring push (feet level w/hands)x10}x15.
Average HR >155
Bdw. 84.5 kgs.
Duration 42:00...

Comment #200 - Posted by: Jonathan Jensen at January 9, 2007 2:56 PM

CFWU x1
Burgener Warm-up

WOD
16rds +8 Power Snatchs

The first time I looked, I thought it said Pull-ups. Praise God it didn't. This one was difficult enough w/Push-ups. May of got 17 had my grip not given out.

Get some, Go again!

Comment #201 - Posted by: DJ at January 9, 2007 2:56 PM

#30 -- Where did youbuy your rings at?? One of my friends wants some, and I was going to buy them for him for his b'day...

Comment #202 - Posted by: ast at January 9, 2007 3:05 PM

15 rounds + 12 snatch as rx'd

Comment #203 - Posted by: AFT at January 9, 2007 3:08 PM

11Rds
+12 PS
as Rxed
30kg Power Snatch
Push Ups off Hex DB handles

Comment #204 - Posted by: Adc (CrossFitSydney) at January 9, 2007 3:09 PM

#203 - ast - check out ringtraining.com or gillathletics.com, I got mine from Tyler at ringtraining and love them. gill supposedly just got a huge shipment in, look back a couple of days to the posted picture. all those boxes are rings at gills.

Comment #205 - Posted by: Travis L @ Home at January 9, 2007 3:13 PM

Modified snatch weight to 4kg bar due to lack of weights and need to practice form.
13 rounds

Comment #206 - Posted by: silence at January 9, 2007 3:17 PM

#206 -- THANK YOU!

Kevin-
Dude, try CF, see if you like it. You'll know really fast if you don't. I've been doing it for almost 2 months, and I have fallen in love with it. The first WOD I was lucky enough to get was OHS - four days later when I could move again and feel my legs, I was even luckier to get the filthy 50, and I finished both of them. It becomes addictive, and you'll either like or you won't, but you won't know until you try. Give it an honest effort, and if you do, it will change your body, as well as expose your weaknesses really fast.

And for the record, not all girls like the beach body look - we want fit men, but not necessarily a WWE wrestler (some may, but not all).

Comment #207 - Posted by: ast at January 9, 2007 3:19 PM

as Rx'd, 11 rounds completed.

my prediction for tomorrow:

Complete as many rounds in 20 minutes as you can of:
65 pound push press, 10 reps
15 squats

Comment #208 - Posted by: dammit at January 9, 2007 3:20 PM

27 yrs old
188lbs

9 rounds with 75 lbs instead of 65lbs for snatch and sub'd 10 dips for pushups.

Tough workout. You guys doing 12 rounds or more must be some bad ass SOB's.

Til' next time!

Comment #209 - Posted by: Steve Liberati at January 9, 2007 3:20 PM

Just a sucker for a power snatch. But who isn't?

8 rounds and some front squats to kill time.

Comment #210 - Posted by: Ron Nelson at January 9, 2007 3:21 PM

CFWUx3

as RXd 9 Rounds

33/215

I love how much this sucks

Comment #211 - Posted by: DaveA at January 9, 2007 3:26 PM

m/22/220
11 round as rx'ed
plus 4 snatches

holy blisters that was a sweet workout!

"THE MORE WE SWEAT IN TRAINING, THE LESS WE BLEED ON THE STREETS"

Comment #212 - Posted by: Blank1911 at January 9, 2007 3:28 PM

lil pipe
sub'd 7 pullups/round because pecs dead
full squat snatches (real happy with form improvement)

8 rounds

Comment #213 - Posted by: PIPER at January 9, 2007 3:28 PM

Cate: 4 rounds, 35# power snatches (Jr. Bar + 5# York trainers)

Tim: 10 rounds, as rx'ed, +18# weight vest

Kept good form, which slowed things down, but I don't screw around with snatch form (owing to nerve damage to right LTN).

Nonetheless, pleased with the results.

Comment #214 - Posted by: Tim T at January 9, 2007 3:32 PM

#196 Karl

defenitely have to start scaling up, Crossfit is making me gain weight, and since i'm pushing 225 i'm 50 lbs over that imaginary 175lb man

there is something about pullups and Thrusters... ever since the first WOD I did, Fran, when I couldn't move my arms for 4 days, They have always put alot of fear, and pain, inside me. (in hindsight, it was most likely Rhabdo, but i'm fine now so...)

Its pretty much a variation of Fran, so maybe... Fran Junior?

i don't want to name it, cause then it may come back too frequently.. hehe

Comment #215 - Posted by: Anthony from Ottawa at January 9, 2007 3:32 PM

10 rounds + 2 snatches.
Used 2 30 lb dumbbells. That was painful.

Comment #216 - Posted by: nickB at January 9, 2007 3:40 PM

10 rounds as rx'd

Comment #217 - Posted by: sbua at January 9, 2007 3:47 PM

31/ 181

as rx'd

8 rounds plus 4 snatches

Comment #218 - Posted by: Jross at January 9, 2007 3:51 PM

bw-199

wu
10x pushups,situps,goodmornings,squats
few bar power snatches

wod-as rx'd

10 round total
Rounds 1-7 unbroken
Rounds 8-10 snatch broken at 6 reps then 6 more

Was basically trying to do a round every 2 minutes like Brett_nyc suggested above. I was ahead of pace in the beginning and behind a little near the end. Finished round 9 @ 18:20 and really pushed to squeeze in round 10. Got it done by 19:48 and couldn't make myself do any more snatches in the remaining 12 seconds. Such a wimp I am.

Found this one easier then yesterday. Thanks Coach. I really enjoy the snatch.

MC

Comment #219 - Posted by: MCORRY at January 9, 2007 3:53 PM

N-
CFWU x 2
Burgener WU x 2 (first time)
snatch practice w/ broomstick

Modified WOD-
Power snatch with 5 lb bar for 3 sets, last set done w/ 25 lb bar, 12 reps
Handstand pushups with knees on bench, 10 reps

4 rounds

(I'm still out with being ill.)
Kate

Dale Saran- I agree Sage is amazing. Thanks for the story!

Comment #220 - Posted by: jknl at January 9, 2007 3:55 PM

First Crossfit workout in nearly a month - had to take some time off after dislocating my shoulder for the second time in 5 months in early December.

Damn it felt good! It was great to see the puzzled looks on everyone's faces again. Still have never met pukie, but I felt pretty close today.

8 rounds as Rx'd. Not great, but I was shocked at how strong I felt even after taking a month off. Thank you Crossfit.

Comment #221 - Posted by: Fredbird at January 9, 2007 3:55 PM

11 rounds

Comment #222 - Posted by: darryl at January 9, 2007 3:58 PM

tomorrow's WOD prediction:

complete for rounds in 20 min:
65lb Squat Cleans, 12 reps
10 L-Pullups

who's with me?

Comment #223 - Posted by: John Messano at January 9, 2007 4:01 PM

14 rounds plus 12 hang power snatch

Comment #224 - Posted by: OPT mommy at January 9, 2007 4:02 PM

oops....i forgot to add my substitutions:
20 lbs hang power snatch
kneeling push ups

Comment #225 - Posted by: OPT mommy at January 9, 2007 4:04 PM

13 rnds as rx'd

Comment #226 - Posted by: Lowell at January 9, 2007 4:06 PM

Subbed 12 dumbell swings @ 12.5 lbs and 10 chest press @ 10 lbs.
13 rounds + 12 swings.

Comment #227 - Posted by: AFT mommy at January 9, 2007 4:06 PM

Bwt: 135

As Rx'd

16 rounds + 4 power snatches

Comment #228 - Posted by: Speal at January 9, 2007 4:07 PM

8 rounds as rx'd
great workout

Comment #229 - Posted by: Steve Lobotsky at January 9, 2007 4:08 PM

10 rounds+12 power snatches

Comment #230 - Posted by: JW at January 9, 2007 4:15 PM

as rx'd
10 rounds + 6 power snatches

Comment #231 - Posted by: dbones at January 9, 2007 4:17 PM

29/ 170

as rx'd

12 rounds + 8 snatches

Comment #232 - Posted by: ben B. at January 9, 2007 4:21 PM

anyone see the guys from the movie 300 doing crossfit style workouts?????!!!!!

http://300themovie.warnerbros.com/

check out video journals, "spartan training" in the downloads section.

Comment #233 - Posted by: robf at January 9, 2007 4:22 PM

OUCH! Still too new to this, I shuld have scaled back. As rx'ed: 7.5 rounds (was running out of time so I did 6 PS and 5 pu)

Comment #234 - Posted by: Jack S. at January 9, 2007 4:23 PM

As Rx'd:
14 full rds + 7 snatches
Great Workout!!

Comment #235 - Posted by: chris l at January 9, 2007 4:24 PM

M/23/172

7rnds...used 55lb kettlebell in place of 65lb bar/weights. Does anybody know how much of a difference this would make?? Thanks!

Comment #236 - Posted by: JM at January 9, 2007 4:26 PM

As written... 12 rounds

Comment #237 - Posted by: Mel Jenkins at January 9, 2007 4:29 PM

7 rounds as rxed

Comment #238 - Posted by: kyle a at January 9, 2007 4:30 PM

7 rounds as rx'd

Comment #239 - Posted by: JohnN at January 9, 2007 4:34 PM

Team Lakeland

Neil: 45lb bar 9 or 10 rounds; I lost track

James:
Sub'ed power cleans (to work on form) 18 lb bar
11 rounds.

Comment #240 - Posted by: Neil at January 9, 2007 4:35 PM

6 rounds, tried to focus on proper form with the snatches...either way, I was feeling it before completing round 2- weak

Comment #241 - Posted by: Forde at January 9, 2007 4:37 PM

9 rounds

Comment #242 - Posted by: Scott at January 9, 2007 4:39 PM

Group Moffett

6 rounds for time of:

25 wallballs
Run 200 meters
20 pushups
Run 200 meters

Total time 33:53:69

Comment #243 - Posted by: Adrian D at January 9, 2007 4:43 PM

BW 210#

9 rounds as rx'd

Comment #244 - Posted by: Franklin O at January 9, 2007 4:44 PM

11 Rounds

Comment #245 - Posted by: Jason P at January 9, 2007 4:45 PM

11 rounds plus 12 power snatches. Adjusted weight prescription for my size (bw=125).

Comment #246 - Posted by: Norma at January 9, 2007 4:48 PM

Frank: 47/205#
10 rounds as rx'd

Comment #247 - Posted by: Frank Heinrich at January 9, 2007 4:51 PM

Frank: 47/205#
10 rounds as rx'd

Comment #248 - Posted by: Frank Heinrich at January 9, 2007 4:52 PM

43, 175lbs

as rx'ed: 12 rounds and 12 snatches.

Comment #249 - Posted by: sailorcrew at January 9, 2007 4:55 PM

8 rounds + 8 snatch

first time, that hurts. but good hurt!!!

Comment #250 - Posted by: rilo at January 9, 2007 5:02 PM

33/194
5 rds
ugly

Comment #251 - Posted by: Clay C at January 9, 2007 5:03 PM

12 rounds even

Comment #252 - Posted by: Brandon C at January 9, 2007 5:06 PM

bwt ~113

10 rounds

MOD: rounds of
12 double kb snatches w/ 26s
7 ring dips

Comment #253 - Posted by: Lynne Pitts at January 9, 2007 5:08 PM

+/- 6 x rounds @ 45lbs (I love my weak shoulder!)

crossfit is good for more than kicking your butt, it's good for instant rapport...I went to the gym and noticed a couple of fellas doing the CF warmup..misery (mine mostly) loves company!

Comment #254 - Posted by: Al at January 9, 2007 5:13 PM

BW 190
As Rx'd: 11 rounds + 2 snatches

All snatch rounds broken after 2nd, no PU broken.
Holy smokes...

Comment #255 - Posted by: DaGunk at January 9, 2007 5:14 PM

Anthony (BW=180)
Notes: subbed 135 pound deadlift jump shrugs for power snatches
Total: 10 rounds

Jodi (BW=102)
Notes: subbed 52 pound power snatches
Total: 7 rounds + 7 snatches

Comment #256 - Posted by: Jodi A at January 9, 2007 5:17 PM

6 Rounds + 3 Snatches as Rx'd

Comment #257 - Posted by: Pierce at January 9, 2007 5:23 PM

31 yo, 220#

as Rx'ed, 10 rounds, plus 10 snatches

"dale duro, y dale de nuevo!"

Comment #258 - Posted by: j-seal at January 9, 2007 5:23 PM

cfwu x 3
9 rds. + 12 snatches

Comment #259 - Posted by: Redding Mark S at January 9, 2007 5:24 PM

7 rounds (20 min, 20 sec.)
55/60 lbs on snatches.

Comment #260 - Posted by: Mickgee at January 9, 2007 5:25 PM

28 y/o 170 lb 5’10” approx 11% bf
CFWU x 3 Subbed muscle up practice for pull ups and dips during second and third rounds. 1 for 4 attempts second round, 0 for 5 attempts third round. Probably still tired from the WOD pull ups yesterday.

45 pound Power snatch, 12 reps: 12 – 12 – 12 – 12 – 12 – 12 – 12 - 12
10 Push-ups: 10 – 10 – 10 – 10 – 10 – 10 – 10
7 rounds plus 12 power snatches.

Comment #261 - Posted by: Sesoku at January 9, 2007 5:26 PM

still a recovery day
specific warm-up 45# power snatches and a few push-ups

WOD round:
power snatch 65# x 12
push-ups x 10

8x rounds in 10:48 and called it a WOD.
Times: 0:53/1:07/1:19/1:21/1:29/1:31/1:35/1:33

comments: power snatches nearly entirely leg driven, minimal arm and back fatigue, push-ups are an excellent antagonist for the snatch sets, this is a great workout.

Comment #262 - Posted by: RobertP at January 9, 2007 5:26 PM

7 rounds plus 6 snatches.

Took a long time until I was snatching correctly, I was basically high pulling and shoulder pressing. I had to wait until my shoulders fatigued enough because I am VERY inexperienced with the snatch. Good workout though

Comment #263 - Posted by: kevin at January 9, 2007 5:28 PM

bw 165#

as rx'd 18 rounds in 19min 54sec

3 workout of day

Comment #264 - Posted by: bridges at January 9, 2007 5:29 PM

M 180lbs 23yrs
13rds as rx'd

Comment #265 - Posted by: Ryan at January 9, 2007 5:29 PM

12 Rounds as Rx'd

Comment #266 - Posted by: Jamie at January 9, 2007 5:32 PM

32 yo, 213 wt, 6'3 ht
WU: Ran 30 minutes
WOD (power snatches with broomstick - learning the move)
11 rounds

Comment #267 - Posted by: CHB at January 9, 2007 5:40 PM

N: sub 55lb
8 rounds + 9 power snatches

Comment #268 - Posted by: Jeremy and Nicole at January 9, 2007 5:48 PM

29yo 180# 5'11"
9 rounds

Comment #269 - Posted by: Josh K at January 9, 2007 5:56 PM

1/2 time (10 mins);
5 sets, power snatch sucked.

Comment #270 - Posted by: cnewport at January 9, 2007 5:57 PM

went light - post recovery workout
- 11 rounds
15kg ps
mod. push-ups

Comment #271 - Posted by: Lauren C at January 9, 2007 5:58 PM

9 rds w/ 10 secs to spare. thrusters yest were harder. 10 min ellip wu 16/16. hr avg 132, hr max 173.

Comment #272 - Posted by: kevin o at January 9, 2007 6:01 PM

Burgener Warm-up x 3

20:26
11 rounds with 35# power snatch

Comment #273 - Posted by: cso at January 9, 2007 6:10 PM

Mark 9 rounds + 9 snatches

Need to work on not bending arms, have a little elblow distress.

Comment #274 - Posted by: Theresa & Mark at January 9, 2007 6:14 PM

Burgener W/U

10rnds + 8 power snatches

Scaled to 20Kg (44#) power snatch as this was my first time doing these. I had the choice between 20kg or 40kg and wisely let discretion win over ego. Still a brutal workout. Without a doubt it sucked... but I liked the way it sucked.

Sam

Comment #275 - Posted by: Sam_M at January 9, 2007 6:16 PM

9 rounds - hate snatches.

Comment #276 - Posted by: DrEric at January 9, 2007 6:25 PM

9 complete rounds

Comment #277 - Posted by: KAP at January 9, 2007 6:28 PM

36/180#

8 rounds + 8 snatches.

Tough workout.

Comment #278 - Posted by: Holbie at January 9, 2007 6:34 PM

M/40/215#

10 Rounds

Comment #279 - Posted by: Chrispy at January 9, 2007 6:37 PM

CFWU

6.5 rounds

Comment #280 - Posted by: Tom J at January 9, 2007 6:42 PM

bw: 185

As rx'd: 12 rds + 12

Comment #281 - Posted by: Rick510 at January 9, 2007 6:43 PM

Jump Rope: 3 x 50 singles
CFWU: 3 rounds x 10 reps

8 rounds

Mobility and stretch

Comment #282 - Posted by: w8lifterdude at January 9, 2007 6:43 PM

9 rounds + 11 power snatches as rx'd

Comment #283 - Posted by: Larry E. at January 9, 2007 6:44 PM

10 rounds 6 snatch as Rx'd

Worked on form vs speed today. Not as toasted breathing wise, but more toasted muscle fatigue wise.

Comment #284 - Posted by: a noble at January 9, 2007 6:49 PM

M /30/200

WU - 45 min spin, Burgener

WOD - 9 rounds, 20:15

Comment #285 - Posted by: CJOH at January 9, 2007 7:01 PM

9 rds
subbed to 55# pwr snatches
This is a great workout!

Comment #286 - Posted by: doug at January 9, 2007 7:01 PM

10 rounds + 3 PS as rx'd

Comment #287 - Posted by: Steve N. at January 9, 2007 7:06 PM

29 5'4 145
11 + 12 snatches; subbed 45 lbs b/c of form, sweating bullets when done. ME LIKEY THIS ONE...

Comment #288 - Posted by: matt-g at January 9, 2007 7:06 PM

26/6'6"/180 lb
CFWUx3 (no pull-ups)
8 rounds + 9 power snatches as rx'd

Comment #289 - Posted by: Woody at January 9, 2007 7:17 PM

as rx'd

12 rounds even

Comment #290 - Posted by: Hobby at January 9, 2007 7:17 PM

as Rx'd 11 rounds + 2 PS

Comment #291 - Posted by: JNC at January 9, 2007 7:18 PM

32/180
12 rounds just as time expired, as rx'd.
-John

Comment #292 - Posted by: john at January 9, 2007 7:21 PM

45#'s 12 Rd's
I love these last few workouts!!!

Comment #293 - Posted by: Krista Colson at January 9, 2007 7:26 PM

180/34
9 rnds as rx'd and 12 cleans

Comment #294 - Posted by: lawman698 at January 9, 2007 7:55 PM

Another tough one-but I love it!

10 rds as Rx'd

age 36
wt 184

Comment #295 - Posted by: eric at January 9, 2007 7:56 PM

Wow you guys are some tough mofos.... That's all I have to say..

3 Rounds of CrossFit Warm up.

6 Rounds of WOD Completed
Workout Modified to use 45lbs for the Power Snatch. This was my first time ever doing the exercise. I think I could have done the 65lbs. I'm sure it would have been even more exhausting. I might have done 1 less set if I had been doing full weight.

10 Minute Rest
8 1/4 Mile Sprints done

Comment #296 - Posted by: DaveC at January 9, 2007 8:18 PM

8 rnds + 6 power snatch

Comment #297 - Posted by: EMelton at January 9, 2007 8:19 PM

10 rounds as written.
got the first done in less than a minute and wondered...

Comment #298 - Posted by: BBH at January 9, 2007 8:28 PM

CFWU x 2
Burgener x 2
as rx'ed, 9 Rounds

Comment #299 - Posted by: MarkFu at January 9, 2007 8:38 PM

8 rounds in 20:12

Comment #300 - Posted by: Jay M at January 9, 2007 8:41 PM

8 rounds total.
I was all set for 2 min sets when I experienced some gastro-intestinal distress. I hate when that happens.

Comment #301 - Posted by: Travis L @ Home at January 9, 2007 8:50 PM

wu- 500m row
Burgener warmup
11 rounds with 2 seconds to spare

Comment #302 - Posted by: jbean at January 9, 2007 8:54 PM

as rx'd

10 rds + 12 power snatches

Comment #303 - Posted by: Jeff R at January 9, 2007 8:59 PM

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

177 BWT

7 rounds, last round of pushups 7-3. I like power snatches, not sure why I didn't get more rounds in. Yesterday had to break each round of thrusters except the first and still got 7 rounds in.

Comment #304 - Posted by: blades at January 9, 2007 9:02 PM

28 yo; 185 bwt
2 weeks with crossfit

subbed 2 x 25 lb water bottles for 65lb bar

6 rounds + 12 snatches
last two rounds broken pushups.

As someone else said, it was easier to get good form on the snatches once I was tired :) Using the bottles as dumbells didn't help with form, but I imagine they're good for the stabilizers. Planning to add sand to them to bring up the weight when I'm ready for it.

Proud of myself for pushing through that last set of snatches before the buzzer went. Heart rate ~ 3 bazillion.

Comment #305 - Posted by: Jay at January 9, 2007 9:25 PM

9 rounds + 12 snatches + 1 pushup

A good, soaked t-shirt workout!

Comment #306 - Posted by: Brian Vandewettering at January 9, 2007 9:26 PM

Misread the Rx and did pullups instead, ouch, ouch, ouch...

Worked out with the wife (her 2nd CF workout), got many weird looks at the gym.

eric
max rounds in 20 min
12x 65# power snatch
10 pullups

6 rounds (many broken sets)

susie
max rounds in 20 min
12x power snatch - 15# DB's
10 pullups (gravitron assisted)

7 rounds

Comment #307 - Posted by: Eric Nichols at January 9, 2007 9:30 PM

4 rounds + 3 power snatches

20:00 +/-

Comment #308 - Posted by: AG at January 9, 2007 9:38 PM

CFWU (-dips)

13

Comment #309 - Posted by: Kevin gp at January 9, 2007 10:20 PM

CFWU
11 rounds + 10 Power Snatches
HR to about 176BPM at each PS round.
Good one

Comment #310 - Posted by: jon h at January 9, 2007 11:05 PM

8 rounds + 5 Snatches

Used 30lbs for snatch

Comment #311 - Posted by: Deanna at January 9, 2007 11:10 PM

Just been getting back from being away for about six months. so you can guess how bad this was compared to where I use to be.

5 rounds (sad just sad)

Comment #312 - Posted by: Michael P at January 10, 2007 1:37 AM

Skipped a day before this one, and felt fantastic for it. Everything went really well and felt good. I took it pretty slow and steady as I'd never snatched before, but I used the Rx'ed weight and felt pretty good.

CFWU x 3

8 rounds + 6 snatches as Rx'ed.

I love these timed ones. Really looking forward to the day when I can post a big number as well!

Comment #313 - Posted by: Daryl N at January 10, 2007 1:57 AM

29/185

As Rx'd
11 Rds + 8 power snatches.

Comment #314 - Posted by: joeyrav at January 10, 2007 2:05 AM

25/120

10 Rds + 12 power snatches

(sub'd 35# for weight)

Comment #315 - Posted by: Karen at January 10, 2007 2:09 AM

14 rounds in 19:53

Broke 2 rounds of snatches, half the push-ups were 5/5. Had 5 rounds done in 5:30 and figured some discretion might be a good idea.

Wish I had done this yesterday cos today's 20 minute effort this afternoon is gonna hurt.

Cheers, kempie

Comment #316 - Posted by: kempie at January 10, 2007 2:52 AM

BW 58kg

20kg snatches

7 rounds + 3 snatches

Comment #317 - Posted by: Alicia Zhuang at January 10, 2007 4:21 AM

145lbs/30yoa

CFWU x 3 (modified)

As Rx'd

10 rounds plus 8 PS and 8 pushups (Again, I knew I didn't have enough time to get a full 11th round in, so I did 6 PS and 5 pushups, then 2 PS and 3 pushups.)

-Power snatch was broken in the later rounds, usually 8/4 with only about 10 seconds rest in between.

Comment #318 - Posted by: BrianG at January 10, 2007 4:37 AM

14 rounds

Comment #319 - Posted by: TomO at January 10, 2007 4:40 AM

9 Rounds

Brutal / cardio really effected the number

Billy

Comment #320 - Posted by: Billy at January 10, 2007 4:53 AM

as rqd 12 rounds +12 snatches

Comment #321 - Posted by: RickA at January 10, 2007 4:58 AM

47/M/175
CFWU X 1

subbed 30# DB and did 6/6 alternating arms to get the work up - will focus on technique with bar later - shoulder/hip/ham flexibility issues.

13 rounds, with a few seconds remaining.

Snatches were never lower than 1/2 squats... really need to work on this.

Comment #322 - Posted by: Mr_C at January 10, 2007 5:14 AM

AGE-40
BWT-215#
10 RNDS AS RX'D

Comment #323 - Posted by: MSR at January 10, 2007 5:15 AM

Sandy:

8 full rounds

Comment #324 - Posted by: Sandy at January 10, 2007 5:24 AM

As rx'ed (+CF-warmup) : 9 rounds + 12 psnatches, finished 10 pushups anyway.

Comment #325 - Posted by: Y. Zhou at January 10, 2007 5:38 AM

Burgener wu, 3x pc, ps, sc, os, ss
am 9:30 for 5 rounds of 12x45# power snatch and 10 pushups
pm: 10:30 for 6 rounds of 12x45# p-snatch & 10 pushups

Comment #326 - Posted by: James N at January 10, 2007 6:17 AM

Mike: Still sick, as Rx'd 9rds+4 P-snatch
Erin: 10rds 45lb P-snatch

Comment #327 - Posted by: mike in rochester at January 10, 2007 6:43 AM

Really felt this one.

6 rounds, all snatches done from a dead stop. Pushups unbroken. 19:37

Comment #328 - Posted by: Jim D. at January 10, 2007 6:44 AM

9.5 rounds.

Comment #329 - Posted by: Dumb Grunt at January 10, 2007 6:45 AM

29/M 6'1 170#

8 rounds

Comment #330 - Posted by: Jay at January 10, 2007 7:16 AM

bingo,
Google and Youtube will host for free. What's the cost issue?

Comment #331 - Posted by: AndrewN at January 10, 2007 7:42 AM

40; BW= 165
as rx'd
9 rounds + 5 snatches

I wish I had a video of me doing the snatches. I know form was varied, however I could tell the ones I did correctly (or much closer to correct form) than some of the others.

Comment #332 - Posted by: Daws at January 10, 2007 7:47 AM

35 yo male 215
7 rounds as r'qrd
major forearm fatigue. could have done more from a cardio perspective. Need to work on form but videos on the website really help.
Doc

Comment #333 - Posted by: Dr Swing at January 10, 2007 7:54 AM

Tabata intervals of pull ups, sq, push ups and ab mat sit ups for 20 min.

Comment #334 - Posted by: rick ihrie at January 10, 2007 7:56 AM

Powell

11 rounds...with a few seconds to spare but I was to beat to start another round...oh yeah and I only used 40lbs...weak!

Comment #335 - Posted by: Powell at January 10, 2007 8:15 AM

Age: 41
BW: 164#

CFWUx3
Burgener warmup

as Rx'd: 10 rounds

Comment #336 - Posted by: OCMike at January 10, 2007 8:39 AM

12 rnds as Rx'd
My forearms are SMOKED!!
I thought I was gonna loose my grip on a few.

Comment #337 - Posted by: JDale at January 10, 2007 9:45 AM

12 rnds
kicked my butt, still kinda sick.
cant wait till I feel better.

Comment #338 - Posted by: chris at January 10, 2007 10:46 AM

11 full rounds and 10 snatch. Push ups unbroken and snatches either 12's or 8 and 4's. Good times.

Comment #339 - Posted by: gaucoin at January 10, 2007 10:47 AM

CFWU
7 rounds
38, 58, 58, 58, 58 (split 9/3), 58 (split 6/6), 38.

Comment #340 - Posted by: JC (Age 51) at January 10, 2007 11:10 AM

170 lbs.

cfwu x 3
5x5 dumbell bench

WOD - 9 rounds

First time really doing snatches w/ a barbell. I know I could do more next time.

Comment #341 - Posted by: Aaron at January 10, 2007 11:36 AM

9 rds + 9 ps ( last 3 rounds PS broken 8-4) push ups no breaks.............. damn what a workout !!!!!!!!!!!

Comment #342 - Posted by: jaap at January 10, 2007 12:39 PM

12 rnds

Comment #343 - Posted by: Gabe at January 10, 2007 12:51 PM

8 rds
subbed back squats for power snatch

Comment #344 - Posted by: tlow at January 10, 2007 1:08 PM

11 w/solid form.

Comment #345 - Posted by: JQR at January 10, 2007 3:03 PM

26 y/o 185 lbs

could not go less than 90 lbs

hang snatch 90 lbs x 8 --> 19
pushups x 10 --> 19

Total rounds = 19

gotta love it!!!

Comment #346 - Posted by: Garry at January 10, 2007 3:04 PM

1.5 Mile Run
The WOD as RX'd
8 Rounds + 6 Snatches

Comment #347 - Posted by: dyagg at January 10, 2007 3:21 PM

age 17 bw 165

10 rounds + 12 snatches

form was pretty good on snatches and pushups. i lost 2 brian t by 10 pushups. that's more than enough motivation for next time.

Comment #348 - Posted by: Chris S at January 10, 2007 3:23 PM

24y/o 6'4 266
First CF workout... wow this was humbling!
2x Burgener warmup

As rx'd, 7 rounds + 8 snatches
First time doing power snatches, so did hang p/s.

Comment #349 - Posted by: Geoff L at January 10, 2007 3:52 PM

Jeff-13 rounds
Charity-Subbed 45# for pwr. snatches 12 rounds +7 pwr. snatches

Comment #350 - Posted by: Jeff and Charity at January 10, 2007 3:54 PM

bw: 170/ age:32

as rx'd
15 rounds + 2 pwr snatches

Comment #351 - Posted by: BrianM at January 10, 2007 4:59 PM

60, BWT 283.5. Burgenerwarmup. 5 rounds- all power snatch sets broken (6/6 or 8/4)- primarily a technique problem, I think. Tweaked my elbow somehow- maybe hyperextended (?) Pushups Rx

Comment #352 - Posted by: peejay2 at January 10, 2007 5:26 PM

Complete as many rounds in 20 minutes as you can of:
67 pound Power snatch, 12 reps
10 Push-ups

9 rounds in 19:57

Comment #353 - Posted by: Alfie at January 10, 2007 5:39 PM

A lot tougher than I thought it was going to be. It showed me just how bad out of shape I really am.

Comment #354 - Posted by: Mullins at January 10, 2007 5:47 PM

194.0lb/24yo

as rx'ed

10 full rounds + 2 power snatches
pushups unbroken

Comment #355 - Posted by: Matt R (AMMA) at January 10, 2007 5:51 PM

11 rnds as rx'd

Comment #356 - Posted by: Newlin at January 10, 2007 6:01 PM

10 rounds as prescribed in poser gym attached to my hotel in San Francisco. Saw another Crossfitter and said hi and he didn't really acknowledge me. Whatever.

Tariq

Comment #357 - Posted by: TK at January 10, 2007 6:16 PM

Sub 45 lbs: 10 Rounds plus 3 PS's

Comment #358 - Posted by: Hari at January 10, 2007 6:44 PM

No room in my gym for snatches, so I did combos...65 lbs...clean to press to back squat to jerk....repeat...

Did sets of 5 combos and 10 pushups...

8 rounds...hurt pretty badly...

Comment #359 - Posted by: layman at January 10, 2007 6:50 PM

10 rounds in 19:45

Comment #360 - Posted by: df404 at January 10, 2007 6:56 PM

completed 6 rounds

Comment #361 - Posted by: hoddy2000 at January 10, 2007 7:06 PM

Marie - 10 rounds with 8 lb medicine ball on snatches and pushups with knees on the floor.

Comment #362 - Posted by: Brandon C at January 10, 2007 7:40 PM

as rx'd
8 + 6 snatches. paaaaaain

Comment #363 - Posted by: Matt Laney at January 10, 2007 7:52 PM

sub'd 1.5P kettlebell snatches, one armed, 6 ea arm (did at home).

10 rounds + 6 snatches

i'm used to doing swinging snatches with the kettlebell, so it's difficult to break that habit and try to get a completely vertical path of travel on the bell. so the snatches were a little awkward. by the way, that's also a killer grip workout.

Comment #364 - Posted by: Jonathan at January 10, 2007 7:52 PM

10 rounds

Comment #365 - Posted by: pwoodruff at January 10, 2007 8:15 PM

10 rounds as rx'd

Comment #366 - Posted by: G B at January 10, 2007 8:24 PM

6 rounds

Comment #367 - Posted by: Maurkov at January 10, 2007 9:44 PM

(done 1/10/07) 6 rds. + 6 snatches
HR avg 166 max 176. Push-ups not a problem, but yesterday's thrusters really got my quads today!

Comment #368 - Posted by: Mike Scott at January 10, 2007 10:19 PM

10 rounds at 20:35

modification:
r1-3: snatches
r4: OHS
r5: snatch
r6: OHS
r7: snatch
r8: OHS
r9: snatch
r10: OHS

Comment #369 - Posted by: clementhe at January 11, 2007 4:06 AM

did the wod on thursday 11/1/07
in nightshift, doing 50%
10 min rounds: 5 rounds even.
did the muscle up transitions afterwards. They are good! Small change: put my feet on the edge of a jumpbox, with the rings a little higher. works very good.
have fun, Johan

Comment #370 - Posted by: Johan Nederhof at January 11, 2007 4:53 AM

9 rds in 19:56

Comment #371 - Posted by: *****TROOPER***** at January 11, 2007 5:57 AM

Tschanz 44YOM 170lbs as RXed except I did pull-ups instead of push ups. 2nd crossfit today did the thruster one this morning.

Power snatch 9x rounds
pull ups 8x rounds

Comment #372 - Posted by: Tschanz at January 11, 2007 6:24 AM

8 rounds

Comment #373 - Posted by: marr1 at January 11, 2007 6:31 AM

Godfrey- 10 rds w/ 45 lb snatch
Dustin- 9 as Rx'd
Meyer- 10 + 12 snatches as Rx'd

Comment #374 - Posted by: Meyer at January 11, 2007 6:33 AM

37/180

9 rds
45# bar

Comment #375 - Posted by: dickie at January 11, 2007 6:52 AM

From the floor:

Jen: Sub 45# 13 rounds
Paul: Rx 13 + 6 Snatches

Comment #376 - Posted by: paulf at January 11, 2007 7:55 AM

substituted 65# hang squat cleans
9-10 sets (no chalk)

Comment #377 - Posted by: texasmick at January 11, 2007 8:09 AM

12 rounds + 12 power snatches

Comment #378 - Posted by: steve hb at January 11, 2007 8:29 AM

12 sets as RXed in 20 minutes

Comment #379 - Posted by: dbarrick at January 11, 2007 9:49 AM


8 rounds as Rx'd
plus 9 snatches

Comment #380 - Posted by: Kfeldt at January 11, 2007 9:58 AM

7 rounds plus 12 snatches, 1 pushup

Comment #381 - Posted by: David Burns at January 11, 2007 10:53 AM

12 rounds as rx'd. Last round finished with 2 seconds left.

Comment #382 - Posted by: Mike_h at January 11, 2007 10:56 AM

CFWUx3, burgener wu

BW 128

45# power snatch (all sets broken 6/6)
10 pushups, strict

6 rounds + 6 snatches; grip biggest issue for me on this one

Comment #383 - Posted by: Sarah at January 11, 2007 11:34 AM

10 full rounds as Rx'd

Comment #384 - Posted by: Dan S at January 11, 2007 12:15 PM

10 sets

Comment #385 - Posted by: nsb at January 11, 2007 1:40 PM

13 rounds as rx'd

started with cfwu
finished with
30 knees to elbows
15 windshield wipers

Comment #386 - Posted by: Deli at January 11, 2007 2:56 PM

13 rounds as rx'd

started with cfwu
finished with
30 knees to elbows
15 windshield wipers

Comment #387 - Posted by: Deli at January 11, 2007 2:56 PM

sub'd 135lb cleans from floor for snatch 10 reps
pushups as required

6 rounds

Comment #388 - Posted by: John F at January 11, 2007 4:37 PM

sub'd 135lb cleans from floor for snatch 10 reps
pushups as required

6 rounds

Comment #389 - Posted by: John F at January 11, 2007 4:37 PM

CFWUx3

Subbed 45 lb hang power snatch. Still, form was slipping very badly. Almost all sets broken in half (eg 6 & 6 snatches, 5+5 pushups).

8 rounds.

Comment #390 - Posted by: Kemal at January 11, 2007 4:54 PM

8 Rounds

Comment #391 - Posted by: jp at January 11, 2007 5:11 PM

Bill 46yom 178lb, Char 42yof 137lb
3 X CFWU full

Bill 65lb power snatch Char 55 power snatch
Both working on movement and form

8 rounds in 20min.

Comment #392 - Posted by: Bill Cattley at January 11, 2007 5:51 PM

WOD #6
5.5 rounds

Comment #393 - Posted by: tj696 at January 11, 2007 6:42 PM

cfwux3

as rx'd
8rds + 12 pwr sn

Comment #394 - Posted by: G.Luke at January 11, 2007 6:53 PM

9 rounds. You guys are my freakin inspiration. 15 rounds. Talk about motivational. Thanks everyone.

JP

Comment #395 - Posted by: jp234 at January 11, 2007 7:07 PM

5 rounds in about 10 min then my rx shoulder started to hurt so I stopped

Comment #396 - Posted by: Luca Z. at January 11, 2007 8:28 PM

Joey:
12X power snatch 65lbs
10x pushups
8.5 rounds

Paul:
12X power snatch 45lbs
10X pushups
7 rounds

Andrea:
12X power snatch 30lbs
10X pushups
6 rounds

Comment #397 - Posted by: Wichita at January 11, 2007 8:56 PM

Teach me to take time off. 7 rounds as prescribed, i should do better

Comment #398 - Posted by: Brian at January 12, 2007 2:45 AM

14 in 20:02. Stopped briefly to tape a ripped callous.

Comment #399 - Posted by: MurphIZ at January 12, 2007 3:01 AM

11 rounds

Comment #400 - Posted by: bcf at January 12, 2007 5:28 AM

12 rounds plus 5 snatches.

Torn calluses are fun. I am getting back into the crossfit swing of things after an extended sabbatical of mostly monostructural and single-mode workouts.

Comment #401 - Posted by: russ greene at January 12, 2007 9:26 AM

49/195

9 rounds + 6 snatches

Comment #402 - Posted by: Ben S. at January 12, 2007 10:03 AM

6 rounds. I did squat snatches instead of power snatches on most of them (didn't read the WoD closely enough). Snatch sets were broken in half or thirds.

Comment #403 - Posted by: Justins at January 12, 2007 10:16 AM

9 rounds as rx'd, plus 30 sits up end, 20 mins.

Comment #404 - Posted by: Rick Burt at January 12, 2007 10:24 AM

due to lack of plate selection decided to err on the light side (unlike yesterday)
12x 57.2 lb power snatches 10x pushups: 12 rounds in 20 minutes
lying on my back in a pool of sweat: 3 minutes

Comment #405 - Posted by: photoman at January 12, 2007 11:41 AM

11 rounds and justed gassed at the end. think i had 13 in me, just limped to the finish. something under my right scapula got tweaked doing the heavy thrusters last week, and flared up during the light thrusters yesterday. hurt/tight during push ups. any ideas?

Comment #406 - Posted by: mrader at January 12, 2007 11:54 AM

15 rounds + 4 snatches

Snatches were mid-shin to full extension. Triceps were burning in the beginning then adjusted form. Back and forearms fried at the end.

Comment #407 - Posted by: kramer at January 12, 2007 12:47 PM

6 rounds + 12 + 0 (completed push-ups for 7 rounds of work)
45# snatch.

Comment #408 - Posted by: bingo at January 12, 2007 4:05 PM

6 round
sick=slow

Comment #409 - Posted by: DOMINICK at January 12, 2007 4:09 PM

Age 51/BW 240#
7 rounds as Rx'd

Comment #410 - Posted by: stan k at January 12, 2007 8:30 PM

7 rounds + 12 pwr snatch + 7 push ups in 20:00

8 rounds done at 20:15

Holy...*&^%$(*ing...moly

40# from mid shin to pwr snatch depth. Unbroken all rounds.
Pushup up broken 5,3,2 for 4 rounds 4,3,3 for 4 rounds.

you know what killed? lowering the bar from the top to hang position before going back to starting position.

&*^&%%$((*Uu8ywre

OUCH!

Comment #411 - Posted by: Laurar at January 12, 2007 8:49 PM

CFWUx3
Burgener warmup
10 rds (10 seconds to spare)
Felt like the hardest I've worked at one of these x rds for 20 minute WODs.

Comment #412 - Posted by: Doug at January 12, 2007 9:08 PM

7 Rounds as Rx'd. Still getting used to O-Lifts. Trying to work on form. Still landing wide and still pausing to long after scoop. It is getting better though.

Burgener warm-up x 3.
CFWU x 3.

Comment #413 - Posted by: LucienNicholson at January 12, 2007 9:37 PM

9 rounds even.

Comment #414 - Posted by: David at January 13, 2007 12:53 AM

did this on 1/12/07

8 rounds as rx'd

thanks!

Comment #415 - Posted by: murph at January 13, 2007 4:34 AM

bw=204,46 y.o.,72",
bodyfat was 11.8% today
performed 12Jan2007, 1645:

10 rounds with 46 sec to spare

Comment #416 - Posted by: jimc at January 13, 2007 6:32 AM

Subbed 2 30lbs db for 65lbs bb
17 rounds (pretty sure)lost count somewhere btwn 13 and 14 round anyway at worst 16 rounds). By 10 min mark had completed 10 rounds.
Observation- when doing db snatches I must really concentrate on pulling upward and laterally with my elbows to keep the movement from becoming a partial swing.

Comment #417 - Posted by: AJonusas at January 13, 2007 8:52 AM

33yo 192 lbs
As Rx'd: 11 rounds

Comment #418 - Posted by: AaronRFD at January 13, 2007 10:46 AM

32 yo 210 lb
10.5 rounds as rxd

cardio has suffered lately as those have happened to be days I missed

Comment #419 - Posted by: Brewer at January 13, 2007 1:58 PM

11 Rnds

BWT:170

Comment #420 - Posted by: Todd K at January 13, 2007 1:58 PM

33 / 228#

11 rounds + 6 snatches

Comment #421 - Posted by: vggolfpro at January 13, 2007 3:35 PM

bw 148#
14 rounds

Comment #422 - Posted by: pat d at January 14, 2007 6:35 AM

Me: 9 rounds and change as Rx'd.
Sean: 8 rounds and change with 45 lb barbell. First metcon with O-lifts ever.
Scott: 13 rounds subbing power cleans (bad shoulder).

Done last Thursday.

Comment #423 - Posted by: barry cooper at January 14, 2007 8:00 AM

9 rounds

Comment #424 - Posted by: Jay at January 14, 2007 9:26 AM

Olivia:
10 rounds with 40lb barbell
form is still not perfect, arms were bent at top of the snatch and have to press them out...

Comment #425 - Posted by: Mike_h at January 14, 2007 3:13 PM

My O-lifts are nothing to brag about, and I'm not especially sure about the difference between a snatch and a power snatch, but I gave it my best shot.

As Rx-ed: 8 rounds

Comment #426 - Posted by: SLO Bryan at January 14, 2007 8:32 PM

9 rounds + 6 power snatches as rx'd

Comment #427 - Posted by: JohnP at January 14, 2007 9:53 PM

8 rounds even. I need to work on this. Pushups okay as always snatch was a little sloppy. Need to work on proper form.

Comment #428 - Posted by: JDrushal at January 15, 2007 1:15 AM

39, 72/220
11rds as Rx'd

Comment #429 - Posted by: will at January 15, 2007 3:44 AM

Missed Monday's WOD so I did:
As many rounds as possible in 20 mins of:
65 lb thruster x 12
65 lb power snatch x 12
push ups x 10

5 rounds complete in 18:56

Comment #430 - Posted by: TM at January 15, 2007 12:39 PM

m 34 bw 166

5 rounds in 10 minutes.

Why only half a workout? Massive hangover and crossfit do not, I repeat, DO NOT get along well. Felt like my head was going to explode every snatch.

Comment #431 - Posted by: dandny at January 15, 2007 3:47 PM

************************01/15/07
6 rounds plus 12 thrusters and one PU.

AC

Comment #432 - Posted by: TommyKrackCorn at January 15, 2007 7:18 PM

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

NOTE: MISREAD: Did 10 Pull ups instead of 10 push ups!

Comment #433 - Posted by: TommyKrackCorn at January 15, 2007 7:23 PM

************************ 01/16/07

6 rounds plus 12 Power Snatch

Comment #434 - Posted by: TommyKrackCorn at January 16, 2007 12:15 PM

First time doing snatches so I subbed 45lbs for better form. Performed pushups on the parralettes for the first 4 rounds but had to move them to the floor.

7 rounds right at the buzzer

This was probably my 10th crossfit workout and there is already a noticable difference in my conditioning. Crossfit is the best!

Comment #435 - Posted by: Kyle Kelson at January 16, 2007 2:23 PM

40/6'/190 - 9 rounds

Comment #436 - Posted by: homerba at January 19, 2007 7:16 PM

WoD: Sharing the snatch bar with 4 people total

AL bw 175: 7 rounds complete with 10 seconds to spare
Taylor bw 225: 7 rounds even
Ryan bw 160: 6 rounds + 7 snatches
JJ bw 259: 7 rounds even

Comment #437 - Posted by: UKKrew at March 6, 2007 10:26 AM

12 rounds.

Subb'ed 1-Arm DB snatches with 50 lbs (6 with each arm) for the 65 lbs power snatches. I felt like I could've done more but this cold is making breathing very difficult right now.

Comment #438 - Posted by: Brad Collins at January 8, 2008 7:23 PM

I started well. But, eventually, the need to breath and muscular exhaustion started to catch up.

14 rounds on 3/19/08

Comment #439 - Posted by: buretto 6'2" 195# 33yom at March 19, 2008 7:24 AM

As for New Kevin...

Welcome aboard - that is if you are still interested, after the spray of arrogant BS that you were subjected to!!

This type of training is not new. The CrossFit community is the new thing. This is high intensity, functional training, that is ideally suited to anyone that wishes to enhance there functional performance. The nutrition plan provides for enough fuel to do what you need to do, and has the added bonus of allowing you to reduce body fat.

In my career, depend on my physical conditioning as a foundation for my safety. Ignore the negative voices and enjoy the CrossFit community and programs!

Good luck to you (if you read this far after all the crap).

Comment #440 - Posted by: Bandit_six at November 6, 2009 10:01 AM

PS,
I follow the philosophy and practice of Controlled Fasting (see Warrior Diet). This works better for me, than the Zone (at this time of my life).

Comment #441 - Posted by: Bandit_six at November 6, 2009 10:03 AM

First time crossfitter. 22/6'2"/205# 12 rounds

Comment #442 - Posted by: RobO at November 6, 2009 12:33 PM

Firt Time 23/6'/190 8 rounds. Feel like I cheated on the power snatch since I have never done olympic style stuff before.

Comment #443 - Posted by: Roarke at November 6, 2009 3:16 PM

Didn't quite get 16 rounds done...

Comment #444 - Posted by: Steve at November 6, 2009 7:39 PM

13 rounds + 6 snatches

Comment #445 - Posted by: Ian Wheelis at November 7, 2009 8:55 PM

m/40/165/5'9"

12 rounds + 4 snatches

Comment #446 - Posted by: Richie D. at November 9, 2009 4:12 PM

14 rnds + 3 snatches and rx'd

I think I blew my wad early on in the workout. I had to break up my sets a little toward the end. Things got pretty pathetic on the last couple sets.

Comment #447 - Posted by: Geof at November 9, 2009 7:20 PM

11 rounds + 2 snatches

Comment #448 - Posted by: bookworm at November 10, 2009 6:17 AM

13 RNDS + 6 PS

M/40/180

Comment #449 - Posted by: jayhawkcf at September 23, 2010 9:37 AM

13 RNDS + 6 PS

M/180/40

Comment #450 - Posted by: jayhawkcf at September 23, 2010 9:39 AM
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