One arm Snatches - I like it! Should we tell Poliquin?

45 lb dumbell squat cleans?
Its not on the exercises page. Can I get some instruction please?

The one arm snatches? Is this 20 reps per arm?

The squat cleans is this 45 lbs per arm or 45 lbs total?

Stuart

Outstanding! Let the pain campaign begin!

#2 - did you watch the video?

Yeah, I thought that Poliquin piece was pretty lame, but the randomness of this particular workout seems questionable : )

Ugh. Personal life got in the way. Glad to be back!

Bring it!

Two dumbbells for the cleans. One in each hand. One dumbbell for the snatches, alternating arms for a total of twenty reps.

Coach, should we pass the DB back and forth for the snatches or just hold onto one in each hand snatch with each arm alternating?

Awesome video! Can't wait to tackle this one tomorrow. Thanks, Coach.

Watched the video,
sometimes I need people to break it down Barney-style for me. I didn't watch it earlier 'cause the title was dumbell split lifts not squat clean.
My bad.

nevermind, I watched the video on the exercise/demos page.

Y. Zhou,

Pass it back and forth.

Holy moly.

luv'in all these new videos...and of course the awesome video models...thanks!

I need some help guys . . . I was looking to buy a pull up bar for my home and I was wondering if anyone could recommend a good one?

Thanks in advance

Question-Advice needed!!!

My goal is to dunk a basketball(im 5-10 about 5 inches short of dunking) What exercises or drills are most effective for improving vertical jump?

Any suggestions are greatly appreciated!

coach glassman might as well call this one "in your face, t-nation!"

#17 pj helix,

A couple of things that worked for me:
Jumping rope on a daily basis: figure out a couple of different ways to do it (two foot, one foot, alternating, high knees, butt kicks, double unders etc) and gradually increase the number of each per week. Start with 50 jumps of each kind and gradually increase. Focus more on speed than on height while doing this, and be creative. Make sure to twirl the rope equally to the front and to the back to keep your shoulders healthy. Eventually moving to a weighted rope is something to consider in the future as well.
Jump squats: put about 50 pounds on a squat bar, and do explosive squats, getting some air each time. Focus on quality not quantity, i.e. full range of motion and complete muscle contraction. A couple sets of five should be adequate. Don't do this if you have not been squatting on a regular basis. If that is the case, just jump rope and work on regular front and back squats in the 5 rep range.
Lastly, and this is the most success I personally had: Get a program called Air Alert 3. It takes a long time, but it allowed me to throw down some powerful dunks (I'm 6'3"). It will make you into a human pogo stick. If you have more questions about that, email me, and I can describe it in more detail.

Looks like a fun workout!

oddly enough I was demonstrating both those lifts today to clients. Needless to say the 45lbs DB hang squat cleans are not going to be pretty as I was struggling to show them with 35lbs.

check out this link to a tough guy race in England, its good and clean, except for the mud.
http://sports.espn.go.com/espn/eticket/story?page=toughguy2007

#17 pj helix,

The jumps linked from Eva's blog a few days ago might be helpful for developing a more explosive vertical leap: http://www.uoregon.edu/%7Ej15/jump/jump_index.htm

Eva's blog btw: http://www.skievat.blogspot.com/

what does it mean when it says Eva is dropping her chest? I don't understand exactly what that means.

To respond correctly to the above post as it deserves would most likely endanger my life ;-).

BB,
Eva's upper torso is coming forward and down very slightly rather than remaining vertical throughout.

Dumbbell squat clean...is that 2 x 45pnd Dumbbells, total = 90pnd? :-/

Coach,
too funny!

Shooting for 15-20min tomorrow, though I bet there's some around here who will clock in <10min! BTW, great articles in this month's journal... informative AND entertaining. Is Tony Budding responsible for all multimedia stuff now? If so, great job on all the recent videos!

24'36"

scaled to 10kg (22lb) dumbells
Air Force sit-ups, broken briefly at 75 and 85
Did squat snatches for the first 5 and splits for the last in the snatches.

That was a good one :)

15min would be awesome Josh, 10 unbelievable, esp at Rx weight, but you're probably right.

I am new to Crossfit and it's kickin my butt... in a good way though. I'm having a tough time breaking my regular weight lifting routine. It is hard for me to get use to the idea that a 20 minute or so workout is equal to, if not better than my normal 60 - 90 minutes.

My wife and I are stationed in Spain and we have only 1 "fitness center" that isn't designed with Crossfit in mind so it makes it kind of tough.

Thanks Crossfit!

Jesse

Not good. Was going slow and steady, as I'd never done either of these movements before, and I dropped the snatch weight back to 7.5kg/15pnds (the only cast dumbell I own), but kept the squat weights as Rx'ed, but did about 1/3 squat.

After the situps, the 5th squat gave me a sharp pain in the top of my left knee, that hurt like a b*tch. I walked it off for 30 seconds and thought it would be alright, but 2 more and it went again, so I went for a slow 100m walk and called time. I should have dropped the weight right back on these as well. Not happy with my stupidity. Poliquin put a hex on me!! 22m 12s before I stopped...

Just when I thought this site couldn't get better - then all these great demo videos...

Awesome video!

Regards

for the db snatches 10 per arm or 20 per arm?

Can anyone advise me how to measure 800m around my block - don't have access to a treadmill tomorrow so backyard workout. I'm sure I've seen something about using my odometer but can't find the relevant tip. Thanks

#39

Here's a web site from an earlier CF workout...

http://www.usatf.org/routes/map

These movements were new to me, so I dropped the weight. Somehow that seems like a better idea than getting "almost there" and hurting myself. On a similar note, snow and ice here, so I used the C2 for 800 meters rather than running.

Snatches: 25lb
Squat/cleans: 35 lb
Situps briefly broken at 50; 75; 90

Wasn't quite sure where to end the squats, so I just kept the weight moving up until the dbs were around my ears.

18:59

Started to coast a little bit on the second row, but snapped back to high intensity after about 3 soft pulls. Spent at the end (no kidding, eh).

This one is so tough, it needs a woman's name attached.

Workout went to from fair, to bad, to ugly, amazingly quickly, but got it done, but not at rx weight!!!
J

Puked!
Couldn't finish second round of squat cheans and lost it between sit-up No. 50-60. Feel better now though.

I'll be skipping this with my freshly separated shoulder, but definitely making a note to revisit this one when I'm healed up. Looks awesome.

28:44
This one really hurts your shoulders

34'48" as rxed except HPCs
I vote we name this one "We've got your functional right here C.P."
Later today I may go to my first Va Beach Kettlebell club meeting. Hopefully they won't do any snatches or cleans:)

17:59 as rx'd

bwt-167
db's taken from floor each time

Male 40 / 6' / 185 lbs.

Modified somewhat for time...

Jump rope warmup
10 x 35 lbs. DB squat clean
10 x 35 lbs. DB one-arm snatch
50 situps
10 x 35 lbs. DB squat clean
10 x 35 lbs. DB one-arm snatch

20 min. (or so...didn't time)

Age 30, BW 179#, 5'10"

First workout since last friday...sick all week.

Subbed 1/2 mile on Horizon elliptical, Level 5 for runs, snatches and cleans as rx'd, situps unanchored.

33 minutes.

Someone asked earlier--800m is half a mile, so you can measure around the block with your car's odometer.

26m/200#

cfwu x 2, no situps, 10 pullups, 15 others

subbed 25lbs and did 50 situps then 50 swiss ball crunches

32:03 and it was a killer

31 years old
170 lb.

First time attempting these kinds of exercises (cleans and snatches) so I took this as practice.

-2 mile run at 8 min pace..
-Dropped the weight to 20lbs for all sets.
-100Situps as rxd with 5 second pauses at 50 60 70 and 80, last 20 very slow but no stop.
-Kept the weight at 20lbs
-800 meters at 8min pace.

Then 40 more situps and nearly fell asleep in a pile of sweat. It was like my body was moving but my eyes could barely stay open and I just wanted to go into the blackness. Very wierd, has this ever happened to anyone else???

Please any info would be great.

Male 24 6' 185

Subbed the 800 runs with 500 meter swim at beginning and end

Total time: 24:03

What a way to start the day!!!

17:30 as RX'd

18:59
used 25lb DB for snatches & squat cleans

I fractured my foot a couple of weeks ago during MMA class. I have been wearing a boot now and it has been healing nicely. I have also been improvising with the WOD's. Anyone have any suggestions on what distance I should row instead of run?

Thanks for the help

What an intense WOD. I had never performed the snatch, so it defaulted into a thruster. Need to get some instruction on the snatch lift. My wife also performed the WOD. My legs are pretty sore...25:32.

#55
It depends on your proficiency at rowing as compared to running.

Today, I kind of wimped out, given that the WOD focused on 2 moves that were new to me.

For this, I'd go 800-1,000 meters. If I had my life to live over again, I'd make it 1K for each of the rows - I'm a fairly proficient rower, so that may be a little aggressive.

CFWUx2
Half-intensity day (running in a 5k tomorrow)
So, subbed 20# (first set) & 25# (second set) power versions of the snatch and clean and took it easy on the rest.
20:57

??? Still no answer to whether the snatches are done 20 reps with one arm and then 20 reps with the other OR alternate 1 rep with each arm for a total of 20 reps. Any guidance would be greatly appreciated!!!

#59 - see comment #8

CFWUx2
Half-intensity day
23:49 (25 lb 1-arm DB Snatches and Cleans; 50 sit-ups; about 7:30-8:00 mile pace on 800's)

took 2 weeks off due to some personal stuff, really took a toll though, i pretty much puked on this one, all sets broken and subbed 25lb dumbells for the 45lbs.
M/152/26
25:02

BW: 170
As Rx'd
Full squat cleans and full squat snatches
Time: 36:09

Male, age 35, 165, ~8 months with crossfit.
Time: 26:50 as Rx'd, but used 40 lb db instead of 45.
The one arm combination is a great workout!

146lbs/30yoa

As Rx'd:

Run 800m (3:45)
45lb 1-arm DB snatches, Alt arms x 20 (broken 5R,5L,5R,5L - first 10 were with 40lbs on accident)
45lb DB Squat Clean x 20 (broken 5,5,5,5)
100 situps (very broken)
45lb DB Squat Clean x 20 (broken 5,5,5,5)
45lb 1-arm DB snatches, Alt arms x 20 (broken 5R,5L,5R,5L)
Run 800m (3:38)

Could've ran a little harder on the first run, but didn't want to fry myself before the snatches and cleans. First time doing snatches, which I liked. Squat cleans sucked. Still improving on catching the weight in a squat.

Forgot my time:

24:00

22:01 as rx'ed on treadmill, incline @ 1.5 and speed for run 1 between 9 & 10 and run 2 between 7.5 & 11.3. All cleans/snatches from the floor, cleans were brutal and broken badly. This was a toughie!

Like I said before, holy moly...

16:41

now that I've watched the video, I see I didn't do the squat cleans correctly

mea culpa

19 minutes
30 lbs on the dumbells for both snatches and squat cleans (30 lbs each arm).

Ballbuster.

19:30 modified as follows:

800m run
95lb thruster x20
95lb clean x20
100 situps
95lb clean x20
95lb thruster x20
800m run

45yo male bw185

CFWU x 3

As Rx'd 32:23

Squat cleans were hell. Second set broken 10-5-5. Having a hard time getting down under them.

Another great workout!

39 yom, 5'6" 165#

CFWUx2

25:32. Subbed 4 min on elliptical for 1st 800m, 4 min on bike for 2nd 800m. First time doing db snatches and db squat cleans--got dose of humble pie when I had to walk across the gym to exchange my 45#dbs for the 35#dbs.

sub'd 35# dbs

reps as rx'd

in 34:20

Need to work on form.....

#51...

Id say you're dehydrated most likely. Make sure you are drinking water all throughout the day. Remember dehydration is a cumulative effect. Yesterday's actions take their toll today!

This was a great WOD

23:30

Male
Age: 30
Weight: 135

Sub'd 25lb DBs

Reps as RX'd

26:57

20:00 mark
Knock knock.
Who's there?
Just a clown.
Go away.

25:00
Knock knock.
Who's there?
Mr. Pukie.
I don't know a Mr. Pukie. Leave.

30:00
Knock knock.
Yeah?
Pukie here. Let me in.
Beat it, or I'm calling the Clown Cops.

32:30, avoided opening the door and meeting him.

Used 20lb dumbbells for form.

I can't wait for this WOD...I have 2 questions, I posted earlier about dropping 10 lbs...more importantly dropping 2-3% body fat. I have been crossfitting since monday any other suggestions??? My second question involves rest intervals. For explosive lifts, shouldn't we not "try" to do 20 in a row. Maybe 3 sets of 7...and shouldn't there be some rest time?
26/m 180

no dumbells...I ended up putting left over cement into a used laundry detergent bottle, added some large rocks and water...think it might have been 10#s. The alternate was 25# plates, but could get a safe hold on those.

Also subbed a barbell with 10# plates (65# total) for the cleans.

I had been nursing a back pain in my lower mid back. I first noticed it during a long gun class at work. It was getting better, until those cleans. At least I figured out how I hurt it to begin with. I had been curving my back a little bit on the squat for some reason (lazy? bad habit?)...my back is killing me again. Ooops

23:17

25 y/o m
BWT 185
20:39 as rx'd

Eva, Annie, Nicole... the Crossfit Goddesses!

CFWU x3

Legs have been screaming so I scaled and modified to avoid injuring myself (common sense for once).

800m

hanging split snatch - 25lb

power cleans - 25lbs

100 situps (broken everywhere - core was waxed from the olympics)

hanging power cleans - 35lbs

hanging split snatches - 25lbs

800

23:00 (almost puked!)

Had never done the split snatches and some were brutal. Hit the core hard.

Bwt: 133

As Rx'd

21:22

Tempted to use lighter dumbells but I suffered through. BRUTAL... all sets broken, runs on treadmill with 1 degree incline.

CFWx2 plus modified burgener warmup
25:10, had to wear helmet and IBA for the 800s otherwise as rx'd. Hamsters are still really tight from the 100m sprints the other day. Anyone else having similar issues?

28m 190# 6'

CFWU (-situps)

As Rx'd 22 minutes and change.
More brutal than it first appears.

Started CF two months ago and I can't move as high a weight in one rep as I used to, but my number of reps at 80-90% max has increased dramatically. Much more functional and I feal ten times better. Also much more efficient use of time with CF. No more 2 hour time hogging workouts with conventional lifting and cardio. Keep the pain coming.

50/200/6-4

Rowed 1000 meters twice, otherwise as Rx'd.
27:40

Subbed 20lb db for both snatches and cleans
All else as Rx'd.

23:41

38 yo/177 lbs

Had to scale:
30 lb one armed snatch
35 lb squat cleans

Used Ab Mat for situps with feet anchored under dumbbells.

26:37. I agree with naming this one. Looking forward to Coach Rut's DB clinic tonight in St Louis; no doubt he will bring the pain!

23m/5'9"/182

gym somehow lost the 45's so subbed 40's
have to admit i stopped to admire the scenery
on the treadmills a few times...

39:34

WU
.5 mi. walk on treadmill
DB snatch w/ 20#
WOD
subbed 25# PCS and 30# snatch
30:14
I'm shot

20 years old, 200 pounds
30 minutes, nearly threw up, good to get back into this

My wife was wondering if there is a specific crossfit workout(s) for pregnant women. Could someone advise?
Thanks

23:26, db's from floor (15 lbs)

#81 Josh

I have found that there are only a few exercises that I have lost one-rep strength in since I began using a majority crossfit workout, most noticably in the Bench Press.

My Squat has increased a little, Deadlift has gone way up, but my form is much better in everything.

All overhead lifts have increased. And I got 20 deadhang pullups in a row yesterday for the first time in my life. Not to mention, I am faster, leaner, quicker and more explosive.

But, the people at the gym I speak with are always shocked at how weak my bench press is (with heavy weights). I can do my bodyweight a bunch of times, but add 30 pounds to that and I am weak.

M/28/185

800 M Run
35 lb snatch
35 lb full squat cleans
100 Swiss Ball sit ups
35 lb full squat cleans
25 lb snatch
800 M Run

Time - 30:30

All sets broken
Never done any of those excercises before so this was a rough one on me. Added some other excercises at the end. At the end of the day I can say that I got a great workout.

rx'd 29:40 My legs are fried from the last workouts! Still a great workout!!!

24:54 M 35, 176lbs

Subbed DB snatch with #25
Subbed DB clean with #35

First time with the DB snatch. I think I like it.
Plenty of room for improvement in form. 2nd month into crossfit and I'm loving it.

#37 Lee and anyone else....this is a great site for mapping runs:

www.mapmyrun.com

Just enter a starting address and start clicking, measurement in miles or km on the left

Yeah, I'm still very sore from the last two workouts plus my unit PT last night...

Used a 35# db (except for the last 10 alternating snatches, I had to use 25#). Situps were broken after first 50, I finished the last 50 after the second set of cleans.

800m run times were: 3:29 and 3:46
Total time: 27:05 (I think the situps used at least 10 minutes of this)
Age 28 BW 165

26:28 as Rx'd with the runs on the treadmill.

This was pretty rough

17:55
Used 30lb dumbell instead of 45lb. Not strong enough yet.

Jeff-24:40- Subbed 1000m rows for 800s (hammy). Otherwise as rxed.

35#db
32 min
sets of 5 on 1 min
sub'ed 3 min cals for run
included WOD official warmup

23.14
Row 1,000m (all treadmills busy)
snatch, clean, sit-ups as RX'd
Run 800m on treadmill @ 1%

Run 800m (4:30)

25lb DB snatches (not alternating, 15 reps)

25lb DB Squat Clean x 20, movement was clunky, need practice

100 situps (subbed crunches, 25 25 25 25)

25lb DB Squat Clean x 20, movement was clunky, need practice

25lb DB snatches (not alternating, 15 reps)

Run 800m (5:00)

Time 26:30 +/-

M 165lbs. 5'11' 38
CFWU x 3

800m
20 Alt DB Sn 35
20 Hang Sq DB Cl 35
100 Situps
20 Hang Sq DB Cl 35
20 Alt DB Sn 35
800m

34:43

I'm trying not to judge myself badly but I don't feel especially happy with this time. All sets broken, particularly situps, although I must say that they seemed to push some of the remaining pain in my ribs away and I was finally able to sleep on my side last night without any major distracting discomfort. Haven't been using any aleve or the like, maybe that wasn't such a great idea but I don't like to take things that might be detrimental to my liver.
1st Lt Jason Hussey, nice advice; think I will use it!

Tried running to the gym to do this today, and my right hamstring needs to heal a bit more befoe I can get back into it.

So I did 20 pullups, walked 5 flights of stairs at work x 5, and 20 pullups

Oh, and I shoveled snow for an hour and a half this morning. Maybe some front levers and tuck planche practice tonight.

36:00 even as rx'd Cleans broken into 4 sets of 5 reps. Snatches unbroken. Sit ups 50, 25, 25. Felt like I was going to throw up and pass out during the second half. Awesome workout!

WOD as RX'd: 36:49

Court #104
Aleve, motrin and other non-steroidal anti-inflammatrories are excreted through your kidneys, so your liver is safe (leaves room for sweet, refreshing beer!). For folks w/ tendonitis, they are of great benefit, just be careful if you taken them for long periods of time at the max dosage (months or years). There is some literature about them suggesting that they retard muscle recovery due to their anti-inflammatory properties, but not working out due to injuries is on the other side of the coin. Hope that helped.

Sub'd 40# db for snatches; 40# for first round of squat cleans, 30# for second (had a hard time with form)

27:58

23:58 as rx'ed. 800's shortened a tad to account for 2 floor transition to weight room. Anchored situps. BTW, who ever said exercise energizes you? I have no ambition.

OUCH, this one hurt.
41 yoFemale 128
CFWU as perscribed

used only 15lbs, still trying to get the form right. All this weight lifting is new to me.
Sit ups, 100 unbroken
26:31 total time (including the walk to the treadmill and getting it started).Snowing here today.

37 yo M 195lbs

WOD as RX

22:00

Great Workout but hard
sub'd #20 for snatches #35 for cleans
26:32

24:00 as rx'd

that last 800m was comical

This one definitely needs a woman's name attached. I'd like to propose "Katie," after my ex wife. That tell you anything about how painful it was? By the way, my workout partner and I both work for SOCOM.

26 minutes and some change total, but we used only 35 for the snatches and 40 for the squat cleans. It hurt. Very much bad!

BW 152
22:14 w/35lbs

john wopat,

Is that the one that had the poam translated at the end about being in a Arab country? To me, that was a powerful piece.

MC

18/M/185

23.33

run 800m
35 lb db snatches, 20 rep
35 lb db squat clean, 20 rep
100 sit up (50 sit ups, 50 crunches)
25 lb db squat clean, 20 rep
25 lb db snatches, 20 rep
run 800 m
i didn't time it i concentrate in form the last 800 i wasn't very fast.
juan

warm up - rope jump and light weight dbell snatches and cleans. first time with dbell snatches.

run 800m
15lb db snatches (alt. arms) 20 reps
20lb db sq cleans 20 reps
50 situps
20lb db sq cleans 20 reps
15lb db snatches (alt. arms) 20 reps
run 800m

30:01

could have used more weight on snatches. will remember for next time.

Age 34
BW 147#

As rx'd:

27:11

M/20/160

30 lb db for the cleans and snatches

27:49

F/23/110

sub'd 25lb DB's and totally made a dumb mistake and ran 400m each time instead of 800m. No wonder I thought the run was easy!

16:46

22:50 as rx'd with feet anchored on full sit ups

I have been doing Cross fit for about two weeks and absolutly love it. I haven't noticed very many chest workouts in the WOD. I was wondering if it is advised to do pushups above and beyond the WOD. If so any suggestions on what to do? Thanks!

#118, MCCory: Correct, that's it. Glad you saw it. John

29:53

Did not really get into a deep squat on the DB snatch

The DB cleans I did get into a squat and they killed me

Done with 35# dbs (heaviest I own)

Snatches became power snatches quickly.

28:48

CFWUX1

5 minute exercise bike ride
30 # subbed
situps 4X15 then 4X10
30 # DB's
treadmill 5 minute half mile

30 minutes.

Not a great time, but considering that the first time I tried the CFWU (in November) I couldn't even get through 2 rounds of it.

comment #127
Don't worry, it's there! Carefull what you ask for!;-)

CFWU x 3
20 lb db single arm snatch practice

as rx'd: 24.37

that sucked. situps were a nice break.

Something I noticed in the video that I had trouble with this morning:

The girls use the "thumbs forward" hand position on the DBs whereas I used the same hand position that I use on the bar and had a lot of problems with the DBs contacting my thighs on the Cleans (plus I did full squat hang cleans).

I don't think it matters as much for the one arm snatches although I prefer the knuckles forward position for snatches.

Freshly returned from a week vacation and straight into this! Yeah, I'm in favor of a name too. But it sure shouldn't be a lady's name. I'm thinking "mother", "mutha", "working girl" or I could even settle for #44 above "We've got your functional right here C.P." This one hurt me in that good-clown/bad-clown sort of way. Glad to be back. . .

33:55 all-broken up; 30m sprints x 14 laps sub for run; 2nd 800 probably looked like a bearcrawl-mod but it was me just getting it done.

today was my second day of crossfit workouts. haven't worked out in a while. had to break several times in the sit ups. rolled ankle in the last half of the second 800 meters. stopped time there. 28'02" ouch.

#37 Lee (And anyone else)

Go to www.gmap-pedometer.com for an easy way to measure distance using satellite imagery and/or maps.

20# db for snatches
35# dbs for squat cleans
34:00
First time to do snatches
Got a 5-minute interruption in the middle, thankfully, included in 34:00

as Rx'd. 27:17.

female
wt. 134
ht. 5/9

used 20 lb. db for cleans and snatches and rowed 1000.

21.48

That's a good workout. Since I never did either excercise I focused on learning how to do them correctly. I used 30lb dumbells. Took about 50 minutes. 800m = .5mile

46/M/195
1000m row
45# snatch
45# squat clean
100 sits
50# snatch
50# squat clean
1000m row
21:19
Had a partner took turns with the DB's
Paul...25:37

Oh . . . and a plug for CF. Fought something off the coast of Key West that played me for over an hour until it dove into the wreck that we were fishing on. It's only because of the endurance that I've built through CF that I hung on and didn't wuss over the pole to a partner. When my arms were nuked and that fish would go into another run, I held up. I cannot post a pic because I didn't get it over the side. But, it wasn't due to a lack of focused breathing and corporeal awareness in 2-3 foot swells, roasting Florida sunshine, and extensive internal abuse (sometimes we must party). I didn't know that I would be nursing a slight hang-over, shooting the breeze and enjoying life one second and the next fighting to win with the tools I worked on so hard with CrossFit. The moral of the story is that you just don't know when you'll be tested but it's between you and the effort you put in on the WODs, while Charlie is 200ft down gettin' hard, that's going to make the difference.

all of a sudden I feel like I need to make up for the missed WODs this week . . .

Subs:
20# SN
30# CL

23:23

40/162
800 M Run
45lb snatch (poor form / not full squat)
45lb squat cleans (not full)
100 bicycles (100 ea. side)
35lb full squat cleans
35lb snatch (better form, not great)
800 M Run

31.27

Run 800m
30lb One arm db snatches - alternating 20 reps
35lb Dumbell squat cleans 20 reps
100 situps
35lb Dumbell squat cleans 20 reps
30lb One arm db snatches - alternating 20 reps
Run 800m

31:32sec

Left a bit in the tank...not feeling my best today. Good thing the last 800m wasn't filmed...pretty sad. Altogether a good workout...cheers!

gaucoin - right on with the holy moly.
29:45 with the following subs
40# for the squat cleans
30# for the snatch
sit ups unanchored and slow
I still have to fight the battle with the mind that keeps telling me I'm breathing to heavy to continue lifting.
runs done on a treadmill at 1.5 incline.
pre - OHS practice with dowel rod
post - C2 row technical work

Run 800m
45lb one arm db snatches(10 reps ea arm)
50lb barbell squat cleans (10 reps)
100 situps
50lb barbell squat cleans (10 reps)
45lb one arm db snatches(10 reps ea arm)
Run 800m

35:00

This one rocked...

male, 27, 6'2", 250lbs

modified WOD:
800m row
20 x 20lb db thrusters
10 x 20lb hang squat cleans
50 situps
10 x 20lb hang squat cleans
20 x 20lb db thrusters
800m row

~18 minutes

Had a delayed "whoa, let me sit down for a sec" effect. About 10 min after I finished my legs got wobbly and got a little short of breath...good times!

Tried running, but shin splints were acting up. Any thoughts on how to treat & prevent them? Thanks.

outstanding work! who sings this song?!

Neil(49)

5 mins XT warm up + cfwu

Sub 800 mtr XT for run
Sub 35 lb d/bs

23.55

Really struggled with d/b squat cleans, technique was bad until the last 10 of the second set.

Hard session!

bodyweight 178lbs.

First i did an SS workout.
Worksets:
squat 230 5x3
press 125 5x3
deadlift 320 1x5

then the WOD as rx'd. time: 23:36. me: smoked!

I'm new to Crossfit and as I'm getting ready to do today's WOD, I decide to read an article on T-Nation about the dangers of both dumbbell cleans and dumbbell snatches. Coincidence? What are your guys' thoughts? Here's the link..

http://www.t-nation.com/readTopic.do?id=1470868

TYJ, #153:

http://www.crossfit.com/discus/messages/22/37286.html

TYJ:

My thought is that you should scale the weight accordingly and try today's WOD yourself and then make an informed decision all on your own.

Can't wait to here how it goes for you.

Ive been doing crossfit since Monday. I considered myself in really good shape. I run a 6 minute mile, 23:30 10k, bench 265, squat 390, and have a 35 inch vertical. I was however, stuck in a routine and needed to break some boundries. Crossfit is amazing I love it. WOD today. 26 M 180
800 2:50 (legs still cooked from the sprints on Tuesday was it?)
5,5,5,5 alternating arms with 45s
5,5,5,5 db cleans
50,10,20,10,10 small breaks except after 50, abs started cramping had to take a minute
5,5,5,5 almost feel legs are cooked
6,7,7 alternating arms
only got 300m and started cramping in my claves...tried again and got another 250m called it a day! work out time 1:05
INSANE

Executed the WoD as follows in ~28:00 --
-Snatches at a max of 30lbs.
-Cleans at a max of 35lbs.
-800m runs on treadmill
-100 situps mixed in format.
-Did additional back squats up to 225lbs for form.
-Did additioanl modified ring dips for practice.

tjo and peter:

Thanks for the responses. Glad to see there was a discussion on the topic. I'll let you guys know how the workout goes tonight.

29:16

subbed 95lb. BB squat cleans, also did power snatches for second set and walked a little on last "run"
This workout was great, especially the one-arm snatches.

CFWUx3

26.36*

*scaled to 30lb dumbells
ran on treadmill with 1% grade.

28/M/185
CFWUx2

Subbed 25lb db's.
25:17
Completely smoked. The one-arm snatches had me on my knees more than once.

warmup with an hour of rec hockey

i didn't find the db cleans at all bad for the shoulders, and the db cleans were more shoulder friendly than bb cleans.

as rx'd except the last 15 db cleans weren't squat cleans, legs were cooked.

time 23:40

Chris (#149)

I've never had the shin splints, but I'm told that swimming with fins is a nice way to treat/prevent them.

800m row
20 dumbell snatches 20kg DB
20 dumbell squat cleans 2 x 20kg
100 sit ups
20 dumbell squat cleans 2 x 20kg
20 dumbell snatches 20kg DB
800m row

time 17mins 17secs

23:30 as RX'd

21/M/145
35lb db's otherwise as rx'ed.

36 minutes and change. Should I have scaled down some more?

CFWU x 2 + some 25lb warm up db snatches and cleans

Run route was a little over 800m
used 40lb DBs on second round of DB cleans

33:32

26yo/M/68kg

run 860m
20 dbell snatches, alternating arms, 20kg
20 dbell squat cleans, 20kg
100 sit ups
20 dbell squat cleans, 20kg
20 dbell snatches, alternating arms, 20kg
run 860m

18.44

29/5'11"/185
19:00... scaled down to 25# db, otherwise as rx'd. Calf cramps during last 800m.

I'm fairly new to this having done dumbell cleans and dumbell snatches only once before.

I read Mr Poliquin's 3-point argument.
His statement about the "diameter of the dumbbell plate puts the implement ahead of the center of gravity...," didn't make sense to me - maybe someone can help me out here?)

Conversely to his argument, I found that my finishing hand position using dumbells for squat clean seemed a MORE natural position(thumbs pointing to rear) at the catch than barbell(palms forward creates more a twist for me.)
The dumbells seem to fit nicely on my skinny little shoulders at the cleans catch position and so I found LESS strain on forearm and elbows than when I have used the barbell.

For snatches - as long as I kept an "active" shoulder I found no undue strain on my shoulders despite the 45lb dumbell being almost 1/3 of my bodyweight.

800m run 3:19
cleans were broken to sets of 5
snatches broken
100 sit ups unbroken
800 m run 3:44
It did take me a long time for this one though 43:27
I think it was a "met-con strength work out" for me :) ! HR was pretty much up to 80-90% of max at each set. Overall, I rather quite liked it!

Thanks,

27.17 as prescribed. BW-155#. Snatches were a little better on the right side than the left (I'm right handed). Was pleased with effort, disappointed with results. Lost the most time by far on the cleans - could only do 5 or 6 at a time. This is somewhat understandable as they are essentially 2/3 of BW. That said, I could and should have done better.

Tariq

cfwu x 3 -sit ups

sub'd 35# db otherwise as req'd

26:20

Why the hell did I think this one was going to be easy? Rookie mistake. I got used like a noob.

I wern't pleased with the effort or results... But it was my 7th day of working out, and with that 7X3 Back Squat workout the day before, and my long forarms, and that perverse center of gravity on those dumbells, it's amazing that I only one arm fell off mid workout.

as Rx'd

23:05

run on treadmill, 0 grade between 7.5 and 8.3
sit ups 75/25 - feet anchored
snatchs - good range, broken about 10/10
cleans - harder than i thought, ended up not getting into full squat later in first set and most of second

tough one but good

WOD
21:20
Subbed 35# dumbells for 45#

22:28

subbed 35# DBs
full squat cleans
split snatches
first sets were unbroken, second sets were 10/10
anchored but unbroken situps

that was an awesome workout.

completed this one as rx'd in 24:12.

Question. On the cleans I took the weights to the floor and then after the explosion landed in the squat position. I figured this was the correct way to do it since hard is normally the way we do things here but I could have cleaned the weight straight up to a standing position. What is the correct way or does it matter and speed is the determining factor? Kind of the same thing with the snatches as well.

Had a crazy, busy day here so I will attempt a scaled version of this tomorrow.

Kate

23 yo male
194.8 lbs

wod in 20:15

I love doing the second run when my lungs and muscles are burning.....it just builds character!

Who is the artist playing during the DBS demo vid?? Thats some smooth hip-hop/funk.

This ones gonna be fun...thanks coach.

M/28/230#

As Rx'ed (run on TM 1% @ 8.6 mph)

22:16

Stick a fork in me.

37:21 202Lbs Man(now smoked)

800M
10x10x10x10x5 1.5Pood Kettlebell One Arm Cleans
10x10x10x10x5 2x1Pood Kettlebell cleans
50x30x20 crunches
10x10x10x9x6 1.5Pood Kettlebell One Arm Cleans
10x10x10x5x5x5 2x1Pood Kettlebell cleans
800m

177# 6'1" 41yom
pre - 3 X 10 OHS practise pvc rod
post - 1000m technical row
wod as rx'd - 23:00, very ugly snatch last 20(not low enough catches)

38M/182

CFWU - hit a PR on 500m row during the WU: 1:38

WOD as rx'd: 30:25

Really didn't have the gas today, the cleans, in particular, took a while and my depth in the squat disappeared as I got more and more tired.

The two 800m runs were done in 3:50 and 4:10

Sam

44yo/222lb/6'1"

This one killed me! I screwed-up and ran another 800M instead of sit-ups. Did the 100 sit-ups at the end.

27:20

Nolan:23:20
sub'd 35#
Dan:28:56
sub'd 25#

So, tonight's workout was kick ass BUT leaving the gym my brother's car caught on FIRE!! Luckily he's alright and my boy's at the fire house on base responded with a quickness. His safety was my primary concern but it would've been awesome if I was on shift. F'n "A"

age 40
bwt 212#
used 50# db for snatches
used two 50# dbs for squat cleans
time-30:09

Travis age 26
used 45# kettlebell for snatches and squat cleans
time: 21:15

Paula age 27
used 20lb dumbells for snatches and squat cleans
time: 28:47

CFWUx3 (sans situps)

WOD as Rx'd...39:02 all sets were like my spirit...broken.

Oh yeah, this domesticated Alpha Male of 33yrs,72", 190lbs has nowhere to go but up.

And while my time is over double some of the other posts, it still left me feeling spent most of the day.

...and in reference to #108, Crossfit has turned me into a veritable poster-boy for vitamin-M.

-Mark

Couldn't complete the entire workout, since I had to get to class. Got everything but the last 800m run in 18:37. Estimated time of completion ~22:30.

bwt-145
cfwux3
1000m row sub for 800m run.
45lb DB power snatchs (couldn't get good squat depth with the DB snatch.
Everything else as rx'ed:
32:50

31:06
as rx'd

CFWU X 2 + 1 set 135lb deep squats

Sub'd 800M rows for runs
Used 35lb DB's

26:06

Didn't get the hang of snatches & db squat cleans until the second sets. Me likey.

30:35
used 35# DB's
almost killed me, great

44:49

For time:
Run 800 meters
44 lb One arm dumbbell snatches, alternating arms, 20 reps
44 lb Dumbbell squat cleans, 20 reps
100 Sit-ups
44 lb Dumbbell squat cleans, 20 reps
44 lb One arm dumbbell snatches, alternating arms, 20 reps
Run 800 meters

All dumbbell reps from the floor and catching in a squat position.

24:00

I will hit this one tomorrow. This looks great!!!
Erin

19:35
All reps from floor.
Great Workout!

35YO Male, 205 lbs.
As prescribed: 21:27
First run: 7:03 pace on treadmill @ 2% grade
45lb OADS unbroken 20
45lb DBSC 5-5-5-5
Situps 80-10-10 (new PR for situps in a row for me)
45lb DBSC 5-5-5-5
45lb OADS unbroken 20
Second run: 8:00 pace, treadmill, 2% grade

Subbed 800m row
subbed 65 lb barbell
29:21

30:53 As rx'D
Would have liked better but, I'm hampered by a hamstring pull. Second set of snatches and cleans much smoother than the first set.

21 min 8 sec

28 Male 6' 1" 200 lbs.
As RX'D 17:48.

28 y/o 170 lb 5’10” approx 11% bf
Warm up: 3 rounds of 10 squats, Samson stretch, 10 pushups.

For time:
Elliptical 1 “mile”
15 lb One arm dumbbell snatches, alternating arms, 20 reps
15 lb Dumbbell squat cleans, 20 reps
100 Sit-ups
15 lb Dumbbell squat cleans, 20 reps
15 lb One arm dumbbell snatches, alternating arms, 20 reps
Elliptical 1 “mile”
Time: 27:07

Still pretty tired today…

Joy Beth
subbed 35 lb dbs in one-arm snatches and 30 lb dbs in squat cleans
31:15

15 yo Male Ryan - 21:32 (used 10# clean 15# snatch)
13 yo Male Curtis - 23:13 (used 5#)
41 yo Male David - 23:56 (used 25#)

M/26/183
CFWUx3
WOD as Rx'd: 24.51

First time on this, really wanted to focus on my form, plus my legs were shot from squats.

32:40

M/48/5'10"/175

For time:
Run 800 meters sub 4 mins of burpees
15 lb One arm dumbbell snatches, alternating arms, 20 reps
15 lb Dumbbell squat cleans, 20 reps
100 Sit-ups
15 lb Dumbbell squat cleans, 20 reps
15 lb One arm dumbbell snatches, alternating arms, 20 reps
Run 800 meters sub 4 mins of burpees

25:02

19:45
I think my form was a little sloppy. I need to make sure my feet are the proper distance apart and that I keep my arm straight and that I squat down far enough

took it easy today. legs and shoulders way too stiff to hit this hard.

25min jog then db snatch practice, bb snatch practice

21/m/150
As rx'd
26:30

33:38

28:30 as rx'd

Those cleans killed me. I'm really gonna feel this during my 6-hour kettlebell certification class tomorrow.

28:30 as rx'd

Those cleans killed me. I'm really gonna feel this during my 6-hour kettlebell certification class tomorrow.

30:27 subbed 35 lb. DB for both just to get form down and left shoulder a little tweeked. Could've picked up the pace on the runs. Like the DB snatches. Was picking up the weights yesterday at the gym and was thinkin' a one armed deadlift w/ a Db would be a good exercise. Got wish and a lil' more today with the snatches. The Crossfit kool aid is delicious.

30.10 used 30's instead to maintain form

28.55
w/u 30 min hard stairs, 2 min intervals
sub 25# db's
SU's killed me, 9 minutes....neck sore after

27:51
sub 23x 40# db squat cleans (only have one 45#er)

Did not have it today. Too much breathing, and legs kinda fried from yesterday. The last 800m was a cruel joke.

17:39, subbed 25 lb DB's as 1st venture w/ the DB snatch. All runs done on treadmill. Kicked my ass...

M,32,200
CFWUx2
WOD as rx'd
31:41
Brutal workout, felt good, Thanks Coach!

--

Subs:

35lb dumbbells
~800m runs

Situps anchored

All sets broken

50:23

--

Team Lakeland
Neil
Run 800 meters
25 lb One arm dumbbell snatches, alternating arms, 20 reps
25 lb Dumbbell squat cleans, 20 reps
100 Sit-ups
25 lb Dumbbell squat cleans, 20 reps
25 lb One arm dumbbell snatches, alternating arms, 20 reps
Run 800 meters

Time: 29:00

James, same thing except sub'ed 20lb Db's

23:05

BW 59kg

run 800m
20 alt DB snatches 10kg
20 DB squat clean 10kg slowly down to 5kg
100 situps
20 DB squat cleans 5kg
20 alt DB snatches 10kg
run 800m

32:59

cough, flu, legs sore from back squats (haven't done back squats for 2.5 months)

Age 51/BW 240#
subbed 1000 meter rows for runs and 30# DBs
This was a good one, but then again they are all good! (24:35)

Slightly dirty 25 (vice Filthy Fifty), 17.17. Made me remember my effort at the FF six weeks ago - 52 mins, lying down to rest in between sets of burpees; and the next day, wow

M/074/216/42 yoa
Slightly Dirty 35, vice Filthy Fifty, 17.17

51 yo/M/195

800 m run
13x35# alternating DB snatches
20x35# DB squat cleans
100 GHD sit-ups
20x35# DB squat cleans
13x35# alternating DB snatches
800 m run
28:45
The squat cleans were brutal and the last 800 m I was on Rubber Legs Street. Within an hour, I was ready for a nap!

5 Rounds
Run 200 M
115# Overhead Squats X 5

7:35

Rest 10 Minutes

5 Rounds
Row 300 M
135# Cleans X 5

12:50

Nice one coach,

As Rx'd using 24kg kettlebells (still waiting to get some dumbells). From the ground up each rep.

18.40

4 mile road run 8 min pace

cfwu x3 -back ext no ghd

as rx'ed 16:56

my bud smoked me at 16:28 with 50# dumbbells.

m/39/193
27:45 as rx'd but ugly db cleans. Snatches ok. Harder than i predicated. i should have remembered that when it looks too good to be true it is...i predicted closer to 18". Cleans were tough. good workout.

First official Crossfit.com workout for me.

Time: Approximately 28-30 minutes (had someone on the track come by and close my cell-phone, which doubled as my timer)

Workout was a killer! Legs and abs were still sore from the squats and sprints. Need to really work on getting the "squat" into my squat cleans. NICE STUFF, HARDCORE!!! I loved it.

OUCH Babe!
This one hurt - did it after 3 hours of non stop helo rides
22:35
Dumbell Snatch form sucked - working on it

1st time
2lbs db's
23:10

45 / 179

as rx'ed full squat with each rep

27:00 - grossly underestimated time required

Age 35 / 195lb - Colorado Springs
No Compromise!!!

This was definately tough following the 100M sprints. Performed this as RX'd with full ATF squats.

Time: 34:26

20:39
had to use 50lb db's (fire hall goes up by 10lb past 40lb....aaargh!!!)

as rx'd using 20# DB

27:23

24:29
Used 1 pood Kettlebells instead of dumbbells...
Snatches were done holding two kettlebells at sides and alternating arms, which made it alot harder to explosively extend the hips.
Full squat cleans and abmat sit-ups.

105 # little girl....
used 25 pounds for snatches and 30 pounds for hang squat cleans.

19:53 finish time. Pushed the runs since I LOVE to run - the last 800 meters was a little uncomfortable to say the least and when I was done - I was D O N E!! Great WOD!!! :)

23:20
As rx'ed except
10 65lb barbell snatch
20 65lb barbell clean
No db's here!

M/27/188lbs/5'9

19:20 mins as rx'd.

Situps always kill me.

TSCHANZY 44YOM 175.9 LBS 5'9"

MESSED UP, ALL MOVEMENTS WERE ALTERNATING 1 ARM FOR FULL 20 REPS INCLUDING CLEANS. REALLY SLOWED ME DOWN!

33.45

18:31

sub'd 4 minutes of box jumps and bag work for runs

sub'd 75# sandbag squat cleans for db cleans (worth the extra effort)

db snatches all from floor, all power cleans except for last 10 wanted to mix it up

sit-ups with a couple pauses

168 lb male - first time doing the dumbbell snatch squats so i did the puppy workout with 15 reps of 15 lbs. Cleans with two 15s. 400 meters instead of 800s. Still damn near killed me.

Now that i have the form down I'll do The Pack next time.

TIME: 22:39

28/F/105#

subbed:
35# db snatches
20# db cleans

time: 20:07

CFWUx3 (KPU 4/3/5)

21:54 (sub 45lb thrusters for snatches, 15# db cleans)

Olivia
Time: approx 24 minutes, did not do final 800, upper left quad pain, 20lb DB

after doing thursday's back squat wod, got thru part of friday's--27:42 for 800m, 20 db snatches, 20 db squat cleans, 100 sit ups. feel strain in right forearm extensor. should've warmed up more for lifts. 800 at 8.2mph. hr avg 127, hr max 168.

#76... Jason. For wild ride into an immediate and drastic drop in body fat, get on the Zone. It's the recommended diet. There's an article under the CF Journal page that has Nicole's picture and her experience with the diet. It really works. Nothing mystic or fadish about it. Just smart eating. Oh, and quit drinking any alcohol or eating any sugar. Sorry, but beer bellies come from....beer. Buy Barry Sears' book "mastering the zone". Oh, and I also recommend doing monster amounts of Turkish Get Ups. You'll be ripping your shirt off in public every chance you get in no time flat. I hope I'm there to see it... Good luck.

35/202
As rx'd. Situps done w/ abmat (which I suggest everybody purchase one, they're sick!)
37:57

Scott
15# dbs on squat/cleans and snatches
36:30

UFC fans watching tonight's card, be sure to pull for John Fitch. He's a crossfitter!

Run 1/3 mile to gym

As rx'd

24:49

1st 800m @ 9mph
2nd 800m @ 8mph
1st set of snatches unbroken
1st set of cleans broken into 2x10
2nd set of snatches broken into 2x10, alternating
2nd set of cleans broken in 2x10

Sub'd Hang Cleans & Snatches for "from floor"; legs were still struggling.

...almost forgot,

situps broken into 4x25, feet anchored.

as prescribed except 860m runs instead of 800m and:

dodgy right shoulder meant doing all 40 snatches with left arm. What advantage I gained from the quicker turnover rate between reps (with no alternating of hands) I feel I paid for with extreme fatigue of my weaker arm.

16min 56secs.

No Gym available, so tabata snow shoveling and my first date with Mary later that day: 5 rds, needed a doorway for the one-legged squats..nigh impossible without...for me

-WU: 45 min basketball
-WOD: heavily subbed/scaled - I've never done/gotten coaching on snatches, that'll have to wait till summer when I get back to Crossfit Sacramento. I did:
Run 800m (TM)
25# ea. DB thrusters, 20 reps
75# BB hang clean, 20 reps
100 situps
75# BB hang clean, 20 reps
25# ea. DB thrusters, 20 reps
75# BB hang clean, 20 reps
Run 800m (TM)

~20 min

Snatches as RX'ed
Cleans 1st Rd 35, 2nd Rd 40
25:47

Brutal 26:30, 159 AHR, 41y/o.
As Rx'd 1st round,
35# Cleans and 30# Snatches 2nd round.
2 mile run prior.

For future reference: on FOI work project building fence.

Scaled everything down by 1/2, except the situps.

14:46

180/34

24:39 as rx'd

33 / 232#

Approximately 22-23 minutes (someone asked me to spot them (twice) and I didarrgh.

did this baby at gold's gym... all the tubby people standing around the cardio equipment were appalled...

17:07. used 20# since this was my first go at the db clean squats and snatches. could have, should have done 25# or more.

32:30 as Rx'd
overheating rather than fatigue was the barrier

25:08. One of the toughest WODs I have encoutered. 25# dbs used.

20:30
sub 35 lb for 45 lb dumbell. Next time do either 45lb and accept it's going to take a lot longer to do the snatch properly, or do a lower weight, but do it properly. Form in the snatch started to fall apart and I was just powering up the dumbell. HARD!

24:04. I screwed up and did 20 per arm on each exercise, but I had to sub out kettlebell snatches and cleans, as I have no dumbell at home. So 40 snatches and 40 cleans per arm with 1.5 pood KB.

2/3 CFWU, Burgener WU
As rx'd. 28:33.

1st 800m = 3:08; last 800m = 4:09. Ouch.
All cleans done as FSC; all snatches were power snatches. All of both done from the floor on each rep.

Later on, I simply could not keep my eyes open. This one put me to sleep waiting for my flight.

19:22
but subbed VERY light kbs for the snatch/clean

28:31
22lb DB's

sub treadmill, 1% incline, 0.50mi for Run 800m
scaled back One arm DB snatch to 30# after four reps

41:30

M/38/185

One of the toughest workouts I've done yet, and I didn't even manage to do it at full weight.

Subbing 35lb DBs on the cleans:
24:45.

More better faster

this is soooo hard!! used only 15lbs dumbbells for all (wanted to work on proper form) and could barely move around after... and i forgot to time... whoops

41
bwt 200

28:47

As RX'd runs on the treadmill... couldn't get treadmill to work for a minute on the last run.

23:26

27:08

35# DB. Snatches were done holding only one DB and passing it between hands for each rep.

Jeff- Subbed 100m rows (hammy)for runs- 24:40
Charity-Subbed 25# DB did wrong order-20:??

as rx#, using 22 kg dumbells: 33:08 min. My legs are still tired from the sprints.. I liked the snatches, they are fun.
Have fun, Johan
done on sunday 4/3/07

27yo 200lbs

21:06 as rx'd

You guys on here are awesome. I did it in aprox 40 mins as Rxed. I blame my slow situps.

M/240#/45y

Still unable to run, since Sprint WOD hamstring pull.

Subbed a brisk walk for the 800M runs :(
Subbed 40# DB since I don't own 45#ers
Time = 34:24

Finished with 2K row time = 7:59

900 meter hill course around the neighborhood for runs. BW=150. Weights as Rx'd, with my crappy threaded dumbells that required tightening every five reps. (I've got to stop being such a cheap ass.) Situps anchored, arms folded across the chest.

This totally sucked. Soundtrack: Rosetta.

27:40.

-D.

Lowered weights -
20lb on one arm and 25lb on cleans (1st set)
25lb on one arm and 30lb on cleans (2nd set)
Runs on Treadmill:
9.4 at 2%
8.0 at 2%

28:16

Adc
20.57
800m on treadmills Incline 2 Sp: 14~16
20kg DB Power Snatch
2x 20kg DBs Squat Clean
100 Ab Mat Sit Ups Unanchored

Tia
24.07
800m on Treadmill
10kg DB Squat Clean
20kg DB Power Snatch
Ab Mat Sit Ups

subbed 400 rope skips
45 lb One arm dumbbell snatches 20 reps (subbed 40 lb)
45 lb Dumbbell squat cleans, 20 reps (subbed 40 lb)
100 Sit-ups
45 lb Dumbbell squat cleans, 20 reps (subbed 40 lb)
45 lb One arm dumbbell snatches 20 reps (subbed 40 lb)
subbed 400 rope skips
25:12

34:35 as rx'd

took it a bit easy with the running( knee feeling good )
held a DB in both hands and alternated for snatches
cleans not real deep, but pretty good
was really sucking wind when I went to start the second run!
24:50

23:45 as rx'd

cfwux3
25#dbs instead of 45#
(Dohhh,didnt follow directions,did 20 snatches each arm, instead of 20 total)

33:23

As rx'd.

27:40.
165# male, 5'9", 28yr

as rx'd 25:17

form sucked on snatches. To be expected as first time doing them, but I didn't drop far enough into my split, just jerked the DB clean past my ear and dropped maybe 2-3 inches towards the end.

29:28

Did 35 lb. dumbbells instead of 45 lb.

Also, lower back hurt BAD, so 3/4 of all cleans were hang cleans.

49 yom; 230#

28:32 as rx'd, but broken into many sets.
This was tougher than I thought it would be. Humbling.

30:20

Did 800m rowing instead of run rest as rx'ed
25:34
Snatches unbroken, cleans broken

Used 20Kg DBs. 28:00

subbed 25# instead of 45#
50 situps instead of 100
Run 800 meters (4:46, 5:39)
34:33 total

M/30/200

Warm-Up: Spin 15 min, Back Squat WOD from Thursday
Stretching

WOD#2:

Run 400m
25lb 1-arm DB snatches, Alt arms x 20 (broken 10R,10L)
25lb DB Squat Clean x 20 (broken 10,5,5)
100 situps (50,30,20)
25lb DB Squat Clean x 20 (broken 10,6,4)
25lb 1-arm DB snatches, Alt arms x 20 (broken 10R,10L)
Run 400m

Total Time: ~22:20

Lots of stretching post WOD. Hope I can walk tomorrow.

Marie - 25:20 with 20 lb dumbells

(done 3/5/07) 32:17 HR avg 160 max 178 (Mike)
800m t-mill runs, 10 reps/arm on snatches, 10 reps on squat cleans & 50 sit-ups
Mike: Sub 40# d/b
Renae: Sub 15# d/b

Modified: 27 min; Run .5mile tread,25 lb 1arm db snatches alt 20 reps,25 lb db squat cleans 20 reps, 50 Sit-ups 50 twist crunch to opp knee, 25 lb Db squat cleans 20 reps,25 lb 1 arm db snatches alt 20 reps, Run .5mile tread

28:45
27m 150lb
subbed rowing for running,
all broken sets as prescribed weight

total time 29:45

29/185

17:56

RX'ed

22:02

M/074/213.5/42yoa

23.11

Lots o room for improvement on squat cleans.

Dropping 10 pounds off the belly does wonders for pull ups & hspu's!

8oo meter runs on treadmill
25lb snatches and cleans
sit ups as Rx'd
followed by plyo's
look forward to doing this one as rX'd in the future

bw 165#

as rx'd 16'08"

bw 145
cfwu x 3, w/ shoulder dislocates, no situps
15 all except ring dips, pullups- 11
WOD 30 lb snatches and cleans, run on treadmill w/ 3 incline, cleans broken to sets of 5
27 min 8 sec