Does anyone know about sprained ankles?

I sprained mine last weekend. I started walking on it today and it only hurts a little.

When is it safe to start working out again?

I'm getting sick of pull-ups and dips.

is there an rx'd weight for women on isabel/grace? i assume 95#.....?

Try light activity and resume work on your ankle slowly. If it hurts, back off a bit. Actually, funcitonal exercise is good, but take it easy until it feels completely healed.

"...and the squat. So cool, huh? You wanna learn that?" Apparently I do, Buddy, since I just ordered a rope and a DVD. That just leaves some kettlebells and something with which to stir the Cool Aid.

I love Buddy Lee!

gaucoin, I bet your happy you won't be doing this at the hall this time. I'm looking forward to this. Of course in a "scaled" version.

didn't expect to see this one today. cant say I mind, Oly lifts are what I need to be doing more of anyway.

Buddy Lee is INTENSE!

BIG QUESTION:

I have no access to bumper plates....how do I do these olympic lifting workouts if I cant use 135# (as the 45# plate is the only one that gets the bar well off the ground.)

ha! i think coach must have read Kate's post today and gotten an idea for the WOD! well done, kate!

ck

hmmm...today I broke Grace down into 6 sets (sub 10 time)...so guess I'll expect to do the same with Isabel. Well, at least that is the plan anyway...

actually is it better to do broken sets with 135lbs or 1 continuous set with 95lbs.

That is the $70K dollar question?

That was the most amazing video I have ever seen! Buddy Lee - YOU ARE MY HERO!!!

Holy moly, this is gonna hurt so good.

angry g

isn't there some way to pull up my comments for past workouts so i can post them on logsitall? control something?

having some issues on the site. it won't seem to let me post this past wednesday's workout. keeps putting it on tuesday. michael is not listed as a named workout.

its a cool site. everybody should be posting times and loads on there.

#1 Allison

It depends on the degree of the sprain. If there is minimal to no swelling, light exercise is good for the ankle to help it recover. If there is a lot of swelling left in the ankle and it is discolored badly, it might be a good time to work on your muscle ups instead.

You need to strengthen the muscles that stabilize the ankle joint to make sure you don't sprain it again. Single leg standing on an unstable surface, Single leg with bouncing and catching a ball off the wall, things like that. Use pain as your guide and ice for pain relief.

Does anyone have any Buddy Lee stuff? Ropes, DVDs, etc.? If so , what do you think? I'm considering a ordering a rope, maybe a DVD. Thanks, John

Buddy Lee made Ross Enamait looks like a chump. That video was ridiculous.

Allison,

Agree with Kevin, but you might also want to supplement the light activity with good stretching of the joint. As a victim of weak ligaments and what not around the ankle area (Thanks, Dad), I've had a lot of experience. If it's still swollen, try to trace the alphabet with your toes - it forces movement and circulation to reduce the inflammation. Like Kevin said, try things out, but if it hurts too much, then back off. Hope this helps.

I bought a Buddy Lee rope, vhs and book off of QVC on sale. Well worth it! He takes you from the basics to the advanced stuff really well. He obviously is amazing and that kind of stuff you don't just learn out of a book, but if you want to get a great foundation in jumping rope, it's worth it.

I actually taught some of the basic stuff as drills in classes. Saw an immediate improvement in people's form.

Who is his assistant? She's amazing too!

I have a rope, let me see which one...the aero speed rope. I never could do double unders well until I got this rope, and shortened it enough to fit me. The ropes at the gym were all too long, and had no bearings at all (knot in cord to shorten, just got stuck in the handle). So though it seems pricey, I do recommend this rope.

More Buddy Lee!

We are going to be a distributor for his jump ropes, dvd's, etc. Any other affiliates interested should give him a call.

#15- the rope is the bomb!

#11 Steve,

I was thinking the exact same thing.
However, I bet if Coach were to answer he would probably say, Yes.
Both would be beneficial, it is just a matter of your training goals.

#15, John32,

I own a few buddy lee ropes. They are probably the best quality jump ropes you will find. They have a swivel bearing, which gives them a more efficient and speedy rotation. This is a plus for beginners.

If you have the money and enjoy quality equipment, get one. However, 5 bucks for a regular pvc speed rope will get the job done.

I like the way Buddy Lee taught it. "Bounce, bounce, bounce, explode." After seeing it that way, I think I can do double unders. Well, attempt them at least.

Did "Barbara" in NYC today (09/21/07).

35:21
I used a makeshift AbMat for situps.

angry g

also not clear on logsitall how to register results on strictly weight days like one rep max days. help me out if im missing something here.

I'm in military and I'm in the process of volunteering for Special Operations duty. Crossfit seems like a really good way to help prepare for this. However, my biggest problem areas are running and especially swimming. Is there anyway I can incorporate more running and swimming in with Crossfit to make faster gains in these areas?

@25 Matt
Total immersion by Terry Laughlin
Zen Running by Fred Rohe are recommended by many. also, SEALs and PJs have forums and helpful articles at navyseals.com and specialtactics.com respectively. I wouldn't be surprised if the others did also.

Buddy Lee is a Bad Mother (shut yo mouth)!

#26 Chromoly - I second Terry Laughlin's book Total Immersion. I am training for my first triathlon & I have never done any sort of distance swimming at all until this point. If you carefully read the Total Immersion book, you will realize that (just like everything preached in Crossfit) it is the core muscles of your body that really provide the propulsion force in swimming. Like the book says, if you are struggling while you are swimming, you are probably doing it wrong.

Matt #25 - there are three main points that this book preaches:

1. balance is essential
2. swim long
3. use your hips (core) as the source of your propulsion.

You really need to read the book to get the details. Highly recommended especially if you're going into Spec Ops. Good luck & be safe.

Hey I have a question? How far does the grip have to be for the snatch.

Best part about the picture is expression on the faces of the guys in the back: "holy crap, look at her go!"

80 lbs

Lauren,

Great article on why CrossFit works, and how to explain to our clients and the general public.

It just makes so much sense and it's written in a way thats easy to comprehend. Thank you for putting it up!

#28 Kajan,

Same width as you are doing for overhead squats.

great video. bubby lee is amazing. i'm blown away. thanks for posting it.

M/29yo/6'4"/202#
Just used 65#
Had to go at it alone today. Trying to teach myself the Olympic Snatch. This one is very difficult for me because I have yet to master the OHS, but did it anyway. Biggest problem was my catch depth, everything else felt right.

Time (5:23)

CROSSFITTERS UNITE!

I have a question about diet and nutrition. I am a typical Australian 33 year old male who loves to eat, drink and live a full life. I also love my Crossfit. I am 5'8' 160 lbs and quite lean with bodyfat around 10%.

I have dabbled with the Zone diet, which I actually am quite partial to, and the Paleo diet as well.

I really want to know what all the other crossfitters are doing in regards to their food and alcohol content. I find it really hard to be overly strict with my diet and alcohol consumption. Are their others out there who are living a life where they value their health and fitness yet need to satisfy that desire to be a Jamie Oliver chef when guests come over.

I really feel I am torn between living like a mormon or a modern man.

a double unders vid!! by buddy lee!!!!

#36
bladeboy: hello! try posting on the CF discussion forum - you'd get wider and better responses. there are also lots of aussies hanging around there!

34yo male 195lb

#11 I believe it depends on the power generated on both, if you use 135 and sets are broken but you really explode from ground great. the result should be the one you want.

If you have same explosion from ground but the intensity is higher because you can do them in one continious set with 95 then the goal is also reached.

personally, for this one and Grace I am up to using 105 in 4 broken sets (10, 10, 5, 5). for me the rest in between is to regrip and shake out forearms.

I have found a "happy place" in which I can incorporate the power I want and the intensity that invites Uncle Pukie to ring the doorbell.

I hope this helps, remember it's just one guys opinion,,,

a buddy lee double unders video WOOHOO!

#36
bladeboy - hello! try posting your question on the CF discussion forum - you'd get wider responses. you'll find lots of aussies there as well :)

pre-cfwux3,bwux2, snatch balance, ohs, power snatches
wod mod'f-98# 5:45, power snatch, need to increase the weight to 110-115# range next time
post-du practise

#38 Alicia Zhuang

Cheers Alicia thanks for your help

First time ever doing snatch
subbed 32kgs
7:05

Matt #26,

Our affiliates at http://navyseals.com/training-fitness are leading the charge in CrossFit centered selection prep.

Both Beau Burgener and Blake Glassman are training with them this summer. How's that for endorsement!

this is going to hurt much after grace at midnight last night. cant wait!

Bladeboy #36 - I practice the 90/10 rule with my diet: If you eat right 90% of the time the 10% won't kill you. I also follow the Mediterranean diet principles - plenty of fruits and vegetables, beans, nuts, whole grains, little red meat. I don't eat enough fish and, oh yeah, dessert is part of my diet. It's not the Zone, I know, but we don't have to follow the party line all the time.

Thanks for the suggestion #37. Going to give your way a try today...

33/M/175

Could not do it with 3135, scaled to 95

Under 7min

Tried 135 again, but couldn't get 2 rep

Is this the hardest lift? Please say yes!
5 reps/9# bar for form, 25/45# bar
12:05 Have a long way to go to make these pretty

First time poster here! I have been doing CF for about a month now and I am loving it. I have had great results so far and am excited to see what I will be able to do in the future.

#36 Nutrition: I try to eat the "8 foods you should eat every day"; oats, carrots, spinach, blueberries, black beans, tomatoes, and yogurt. I also eat things like egg whites, pork, steak, and assortments of fruit. Although I watch what I eat, I am not apposed to eating some chicken wings and throwing back a few with friends.

Hope that helps.

m/6'/185

specific wu

pre-WOD:
bench press 50x185lbs for time,
23,10,8,8,1 in 8:45

WOD:Isabel snatch 30x135lbs for time,
backed off to ea rep its own standalone max explosive event on 30-second marks
time: 14:32

post-WOD: 50x205lbs deadlift for time,
30,10,5,5 in 3:33

25/M/72.1Kg

4:36 - rushed this one with a 35Kg weight (1RM of 45Kg) because i woke up late

WOD "Isabel", subbed to 110lb.

30 reps divided to 5,3,3,5,3,5,6.

Time 14:00.

- OlliS

next time with 135lb

42yo/175#/m

The form kicked my butt so I used 115.. still ended up doing some shoulder presses

115# 30 snatches in 8.45

Awesome jump rope display.

10 minute snatch set - 75L/75R. 15 rpm.

Today's WOD is 30 BB snatches for time. My hands can't handle this WOD. Here is my substitute:

30 pullup burpees for time: 3:03. Pullup bar 8" beyond my outstretched fingers...nice version as it forces me to jump at least a certain height each time. Couldn't figure out how to make a smooth transition from jumping out of the burpee to catching the bar.

8 minute jerk set - 72L/75R. 18 rpm.

Off to work a 14 hour shift.

m/38/177/67"

living it up by eating and drinking a lot the night before, "Hey, I'm still on vacation"!

cfwu x3

WOD "Isable", subbed 95lbs because i've been doing cf for about 2.5 months now and my form sucks!

30 reps divided into 6 sets

Time 8:26

sub cleans
4:11

Why isn't the cute girl in the picture smiling? She looks to serious.

bw 170

used 115

5:43 (form was just horrid)

8:31. Bergerner w/u, then did some @ lower weight to loosen up further. WOD started with 95 for a few, then I stuck with 115 until I tried 135 for some at the end but failed, so I lowered the #s to 115 to the end.

5min rope skipping + CFWUx3

WOD: 9:27

Used 50Kg (110lbs) on the snatches, worst form ever :S

Forgot how much harder power snatches are than hang snatches, especially w/o straps.

15 reps w/ 95 to work on form
10 reps w/ 115 - was fairly easy
5 reps w/ 135 - got the form down and wasn't too hard. Focused on the explosion from the start.

12:20

22y/m 140lbs

cfwu
65lbs in 5:46

did yesterdays WOD w/ same wu at 65lbs in 2:44 (i believe)...any idea why todays time is so much worse?

p.s. very new to all cf

F/30/116lbs
Wu- 3x samsons, extensions, 10 pull ups (40 assist),
15sit ups, 15 squats.

WOD- 30 snatches 15-20lbs, 15-30lbs
10 shoulder presses 20lbs.

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

29/M/180

With 95#: 5:32

3:38 with 22# body bar. I have a phobia of the snatch and don't feel well today. Focused on form.

4:47 using 75#. Could have gone heavier, but crowded luxo gym and lack of recent practice kept me light.

TK

Hey I have a question? How far does the grip have to be for the snatch and how far is the grip for the OHS

m/33/175 143 days since CF, Columbus Ohio

95 lbs

13:51

Thing of Note- did Grace just before this with only 10 min rest inbetween so maybe better time and weight post next time around.

7:20 as rx'd

m/18/bwt:155

30 snatch @ 105#

7:58

by far my weakest lift... need work on getting under the bar

Kajan

There is a video in the exercise and demo section that demonstrates how to find your OHS grip i believe.

Can't wait to hurt from this one. No scaling allowed b/c i don't want to feel like i could have done more when i'm laying on the ground afterwards. That hurts more than the physical pain.

m/18/bwt:155

30 snatch @ 105 lbs

by far my weakest lift

25m/5'9/175

CFWU 3x15 minus pullups

Subbed Fran: 10:29

Worked on snatch form with 45lb bar. Going to have to read up on this one. It's tricky.

BW=185
Age=27

30 snatch @ 105 lbs

8:44 mins

same here...by far my weakest lift.

40yom/160#
still getting over a cold and yesterday's workout is having it's affect on me.

as Rx'd, but with 115# while achieving decent form: 10:26

Age 35
BW 149#

30 Snatches @ 95#

7:54

Grace 1:47 new PR
power cleans and jerk, I want to compare a full squat clean time, That will surely destroy me. Looking forward to comparing isabel as power snatch and full squat snatch. Murder.

Are most people doing full squat snatch or power snatch for isabel? And Grace?

We went pretty light and did this one at the same time. All done as power snatches from the ground...

40 yard dash to the bar, then:
TJO: 30x75#'s in 1:55
CSO: 30x45#'s in 3:07

44/M/185
DID OVERHEAD SQUATS TODAY.

15 AT 135 POUNDS WITHOUT STOPPING.
10 MIN. REST.
26 AT 115 POUNDS WITHOUT STOPPING.
15 MIN. REST.
37 AT 95 POUNDS WITHOUT STOPPING.

READY TO GO HOME.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

4:49 Sub 75 lbs

The video was incredible!

Two Buddy Lee videos have been enough to change my attitude towards jumping rope, moving it from something I had wanted to avoid to something I now want to master. Great instruction will do that. Thanks.

6:10 - 65# full snatch.

I really need to buy an oly set so I can go heavier in weight.

http://www.logsitall.com

Yesterday's WOD: "Grace" - as rx'd in 8:31.....cut over 3 minutes off my time for a new pr......

not looking forward to today....snatches suck. Oh, well.....3,2,1,GO!

30lb. dumbell snaches x 30reps
30 rightg and 30 left.

5:49 right arm
5:47 left arm

Bladeboy - are you in control of your desires or are your desires controlling you?

I am in no way saying people should not go outside good nutrition every once in awhile, in fact I support it. But most people think going outside is to wolf down a pizza or go binge drink. Why not just have one extra beer or one extra slice of pizza? Or maybe have a piece of dark chocolate? Heck I make buckwheat brownies (recipe in forums) and I will eat those as a "substitute" for what I would have normally eaten - more veggies or fruit.

Eating outside the lines doesn't mean you have to go crazy. The cheat ingredient or extra portion of something will keep someone much closer to good nutrition then the all out face stuffing food fest.

I find myself stuck in this old mindset. The "this is how much I can bench" thought process. That pounds matter. I find myself really being impatient with my technique and pounds lifted. I push the weight at the cost of perfect technique. I try to mentally prepare myself all day. Telling myself I dont care if I am only going to be throwing around 95 pounds. I am going to get the technique perfect. But its always the same thing. When I get to the gym I end up throwing on weight that gives way to sloppy technique. Anyone else wrestle with this?

m/35/185
45#
working on form

29yo M 165lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. Snatch pvc x 10

Snatch 65lbs, 30 reps
Time: 12:57
Compared to 070707: 14:10 with 45lbs

Foam roll after

26y/6'5"/214lbs

12:49 w/ full squats

"Work it harder, make it better
Do it faster, makes us stronger."

6'2" 182# 34yom

"Isabellita"

135# x 3
125# x 27
17:40

It's weird, my form gets dialed in right around the 15th rep or so. :)

35y/6'/187

45 lbs working on form

Warm-up: Work on double-unders, Burgener warm-up, Overhead Squat 45#

WOD:
Isabel 45#, 30 reps

7:22

6:12, 55#

post: amrap hspu (1/2 way), 7
tabata sit up's, lowest rep, 12

Spent all week travelling and my lower back is a little sore so I took it easy.
CFWUx2
C&J - 135lbsx15 form work
Snatch, SB, HSB, OHS with bar 10min
Finish with 2rds 50DUs,50squats in 6:02

I'm coming back from food poisoning, so I'm a little behind.

Row 500m
CFWU x 2
Stretching

This is my third time doing Grace.
45# power clean & jerk, 10 reps
55# power clean & jerk, 20 reps
Time: 8:35:60 (this included the time it took to add weight)

Followed by pull-up practice. I got one kipping pull-up! This is only days after my first dead hang.

Can anyone give me any good advice for moving on to multiple pull-ups? Should I be concentrating on dead hangs or kipping? does it matter?

Thanks,
Pilar

24/f/5'6"/152

65 lbs, power snatch

7:50

I don't think I've snatched more than 45 lbs before. My form got better as I got closer to the end. Afterwards I tried a 77 lb power snatch just for kicks. And I got it! over half by body weight. Crossfit is amazing.

42yom / 145

5:15 using only 95#. Need to increase weight some next time, but this lift is still a work in progress for me. Will add to warmup and post work.

Post - Tailgate and attend SMU vs. TCU college Football game. Go frogs.

"Isabel"

For time:
Snatch 135 pounds, 30 reps ( Scaled to 95#)

Time 6.23

3 and change for #45 bar. Josh Murphy helped me with my form and we spent a lot of time w/ Burgener wu. Thanks Coach and Josh! BW:170 Y/A:58

Raz 177#/M/35

4:35 95#

First time at snatch so started slow

95# x 10 reps
115# x 5 reps
Then I decided to quit being a snatch
135# x 15 reps

11:42

Finished constructing my chinning bar today and got rings delivered at the same time. Sweet.

Started slow for my first attempt

95lbs x 10reps
115lbs x 5 reps
135lbs x 15 reps

11:42

10:49 at 105#
34/m/183

Bladeboy #36

More information than you probably want to know about my diet can be found at:

http://crossfitzonediet.blogspot.com/

27/m/208
45 lb bar only
worked on form. first time doing snatches.
:6::00 even

Work'd out with cnycrossfit:
10 DL 135 and 10 push ups, 10 rnds for time:
nolan: 5:16
chris: 16: something 115

terrible form with some misses, but 18:31 w/ 135#

CFWU x3 (10 reps)

A day behind due to traveling.

"Grace"
45 lb clean and jerk (power clean and push jerk)

6:22

Last time 4:07 but with only 30 lbs to work on form. Form much better this time around.

Did a Kettlebell workshop instead. Lots of swings, cleans, presses and snatches. For today this is enough. Isabel tomorrow. Looking forward seeing her again. This time I am better prepared for her advances :)

Have fun, Johan

21/m/127

First time doing snatches in a workout.

65#, 5:00

The ones I caught perfectly felt great. The ones I didn't...those were hard!

14:36 as rx'ed with full squat snatches, not strong enough for power yet. PB by about 8 minutes but I'm using bumper plates and lifting shoes this time so that was a big change. All the same, it's only the second time I've ever seen this WOD.

Really psyched up for this one so I got jacked on the Kicking Horse coffe first for that extra push. I wanted sub-15 and reached that but I missed about 5-6 reps in between rep 10 and 15. Once I got over half way I felt a little better so I need to get more comfortable with that much weight, it's only about 25lbs off my 1RM. This is a slug-fest WOD for me with little metabolic challenge so I hope to get it to sub-10 next time.

Post-100 1-arm KB snatch (1.5 pood) in 5:47, 50 per arm. Had to re-chaulk after each 10 per arm, hands held up well. Kelly Moore is a machine with these things, they kicked my ass so good.

Wu: 1km Row, CFWUx3

WOD: 36:00 scaled to 95lb, form is horrible. Need help with this lift badly. I'm Really unhappy about today.

#36 bladeboy--

i used to be a pretty enthusiastic drinker, but i've found that crossfit provides a solid reason to avoid the demon rum (almost) completely. you don't want to just survive the WODs, you want to cold kick ass, right? so why indulge a habit that does nothing but slow you down?

Tim: as rx'ed, 135x30, mix of power and split

pre: Burgie, fingertip L-pullups, GHD
wod: 7:06 (36s slower than last time)
post: HSPUs

34/M/75kg

Scaled to 40kg.

7 min 25 sec.

Next time I'll go for 45kg.

28/m/220#

Isabel

Subbed - 75# - 10, 5, 5, 5, 5

5:27 - Horrible form with the first couple but got better with each rep...

65#
6:43
thanks crossfit

did after "Grace"
95#
5:57
form needs work

65#
6:43, thanks crossfit

EJEJEJEJEJJEJEJJEJEJEJ

M/34/170

8:30 as rxed---decent form on almost all reps

Mark
75 lbs 6:21. Form OK. Still needs work.

Saturday Class @ Brand X did

Fran
21-15-9
95# thrusters
Pull ups

65# for women's weight.

I did it in 6:46.
Unbroken thrusters in the 21- and 9- rep rounds.

1K Jog
WOD at 110 8:10
1K run to finish
Form was ok for first time.
felt good.

M 50 69 185 CFT 735
Pre: 1000m C2 4:20, situps, BE, OHS
Isabel w/ 95lbs: 10:00
Post: worked on some singles for form @ 115 lbs.

I think this is the most difficult lift by far. Had to sub and use 85 lbs. When I felt the technique was right I thought, "Gee, I could lift more". Then the following three lifts could really suck... And doing them in my Nike Shox probably wasn't the best kind of shoes... Like jumping in dirt.

It's difficult to learn these lifts when training alone. The videos are great, but when nobody can look at how I perform them, I probably look like a geek. Guess I have to travel from the arctic to LALA-land to get a certificate...

Keep up the good work. Bet it's 5K-time tomorrow! Anyone??

31/M/188lbs
subbed weight for 95lbs otherwise as rx'd
4:17
followed with 30 more reps of snatches with just the 45lbs bar to work more on form
followed with 5 500m sprints on C2 rower at times ranging from 1:47 to 1:52

Isabell, 11.38; after Grace last night I tried a snatch and it sucked so I knew I needed to hit this one with a slow warm up and plenty of form practice. My snatches grew progessively better as I worked towards the 30 lifts. It is always fun to feel your body learning how to work.

Warm down, snatched 145, 155 (PR), then 2x failed at 165.

I couldn't stop then: OVHD Squat 155, 165 (PR), 175, 185.

M/47/153

"Isabel" 45# bar (shoulder unhappy about "Grace" ystd)

4:52

Followed up with made-up met-con
3 rounds for time
Row 500M
Jumping Squats 45# bar 30 reps

16:40

Jason #86: I stopped feeling that way after the third or fourth time I got hurt moving too much weight too fast. I find that if I go into a WOD with a specific goal in mind (met-con burner vs. strength-endurance) I am better able to pick an appropriate weight, one that I am able to move in an appropriate time frame with good form. I will occasionally "sell-out" at a high weight as fast as possible (this is where Coach says that major gains will occur), but at my advanced age I need to choose these times wisely ;=)

D.

First time with Isabel, so used 95 lbs.

4:13

Note on form: jump later with back more upright, other than that squat deeper.

Use 135 next time.

Scaled to 45 pounds; 6:43. Working on form.

28/F/110#

6:13 (45#) snatches. some power snatches snuck in here and there...ooops.

pre: CFS class, 8am

5 rounds
15 sec work, 15 sec rest:

jumping squats
HSPU
knees to chest
KB swings (24kg)
hollow rocks

post: stretching

bladeboy #36-

I am in the same boat as you. I LOVE LOVE LOVE to eat (and cook), especially italian food and i am a wino, can't get enough of it! I've been 1/2 assing the zone for the past year, estimating and just trying to balance 40-30-30, but never counting blocks, and finally came to the realization that if I want to take my training to the next level, I've got to get my nutrition in check. I guess it just comes down to how bad do you want it?

With that being said, I'm going to be bad tonight. I've gotta get this out of my system before I start the zone on Monday. Italian food and wine here I come, then tomorrow is Oktoberfest. sigh I'm bad. :(

Having a really hard time getting the hang of this one. Practiced form of clean, snatch and power snatch with bar and then 65 lbs.

nice homepage fix up!

Scaled to 85#

4:13

I normally would have used 95#, but decided to scale a bit more than usual and bust this out as fast and unbroken as possible. Turns out taking those 10# off the bar made a HUGE difference. I've never done Isabel with 95#, but Im sure my time would be at least twice this one, so dropping those ten pounds definitely increased my intensity. I'll have to try this approach more often.

21/m/155

First time doing an actual snatch workout.

Used 110# and did mostly power snatches, finished in 7:26.

Ashamed to say that no matter the fact that i can clean 300lbs, i still had to subb 95# to acheve correct form and intensity.

4:05

44/175

Isabel, 30 snatches at 135 lbs, 8:54.

That is 5:34 faster than last time. Followed with 6 consec MU, the 7th is elusive so far.

48/M/148

What, no big squat snatch vice power snatch discussion today? I'm shocked... Shocked. Apparently a lot of apathy regarding the snatch.

#123 Nadia and #36 Bladeboy

I'm in the same boat. Love to cook, love to eat. I eat 80% to 90% paleo and intermittent fast, usually a 5-7 hour eating window. Seems to work for me. If I see a significant and prolonged plateau, I might have the gumption to Zone.

Subbed 99#

8:12

Form felt solid. All reps full squat cleans and no failed reps. Will up the weight next time.

19 yom 178#

tried a workout inspired by zach

15 ohs 45#
21 jumping pullups

max rounds in 20 minutes

but couldnt make it past 10--time for a rest cycle

scaled down a bit

95 lbs

30 reps

5:32

36M/5'10"/165#

95# x 30 reps in 3:01.

First time doing a snatch. Need to work on catching in a lower squat.

scaled to 95# and performed power snatches - 5:00
pre: cfwu, bwu, OHS practice, power snatch practice to determine weight for wod.
post: 100 sledgehammer strikes 8lbs hammer - 2:53, tabata AbMat situps - low rep 9

d - 29m/175

5:58 - used 115#, back a little tweaked still and 135 wasn't happening today...full squat snatches

j - 33f/125

4:24 - 65#, clean grip power snatches

used 95 lbs and did it in sets of five. I tried to focus on my form, but it did not look great!

8:00

Last time scaled to 95# and finished in about six min.

This time scaled to 115#, and finished in 9:54.

Last time, 115 was not doable, so good progress! Especially after last night C&J.

WU
.5 mi walk on treadmill
WOD
7:02
65# snatch

43/m/165

As Rx

12:32

PR by 4 minutes, wow something is working

M/22/149 cfwux3

First 5 @ 115#, then had to scale to 95#: 11:10

46/M/160

First time w/ this exercise. Need to work on flexibility (knee bend) at bottom of snatch.

30 @ 65 lbs (10-10-5-5)

M/25/208#

1000m row

WOD as rx'd 7m 33s

1000m row

Practiced with 95# for a good 20 minutes. Slowly improving form. Instead of "Iabel" I did:
400m run
15 muscleups
15 box jumps 24"
2 rounds for time
-14:07 Managed 9 muscleups in a row on the first set PR.
#89 Would that be Kanye West's latest? I've had the cd for a week but haven't had a chance to listen to it. Have a great weekend all.
John

Ahem...ah, that should of course read "Isabel." Off to do the dance of shame now.

36m/183

7:10

first 12 at 135 and then form starting going.
finished with 115

Followed up by 5 ring dips and 10pu 4 rounds

Still away.
Used same 60-75lb barrel as yesterday.
Movement was awkward, barrel not wide enough.
4:26

7:30

Sets of 10/5/5/5/5

4:24
Used 75lb barrel.

4.04

Scaled to 65# all reps ass to ankles at bottom.

25/f/5'2/128#

breakfast: run 45 minutes = 6.05 miles

burgener warm-up, then warm-up snatch triples 60-65-70-75

WOD:
30 reps for time of
70# full squat snatches from the floor
time = 6:09

.... pr! woohoo! last time wuz 65# and 11:06

Any Crossfitters in the Greensburg, Pennsylvania area? Holla! So with this one, when I find a weight I can accomplish the excersize with; just to the 30 reps, right?

35/180

3:22 w/ 65#s

couldn't make it to the gym. did ladders for pullups and ring dips
PU - 11 rounds+8
RD - 13 rounds+8

19/m/165

3/4 mile warmup
cfwu x2
1st time doing the snatch, I'm sure my form was horrible...
30 95# Snatches
Time: 5:41
500 Row: 2:12
3/4 mile cooldown

6:07 w/ 65lbs.

I really suck at snatches; trying to get better.

#86:

> When I get to the gym I end up throwing on weight that gives way to sloppy technique. Anyone else wrestle with this?

Once upon a time, then I started working out in my garage. Nobody cares whether I squat 40# or 400# in my garage, but my back notices when I don't do it right. Same thing for presses, Oly lifts, etc.

It's way too easy to care what other people think, but it can lead to lifelong injuries if you don't outgrow that mindset.

Plus, if it makes you feel better, mastering technique will lead to much bigger lifts in the long run. (I *still* have trouble dropping under cleans, though I know it would increase my 1RM.)

Anyways, I used to wrestle with the expectations of others, and now I don't. I heartily recommend the latter over the former.

#119:

> doing them in my Nike Shox probably wasn't the best kind of shoes.

Understatement of the day. You would be better off doing them barefoot. Thank goodness you didn't hurt your ankles with those evil things on your feet.

#137

It's a Daft Punk song that always kicks me into another gear during my workout. And yes, it is sampled on Graduation. Nice catch:)

46YO/M
75lbs @11:30
with 15 min Jump Rope and three sets CFWU

I did Grace today - I was so stoked I had butterflies in my stomach when I got to the gym. Now Isabel, I expect more of the same!
Thanks Crossfit!

as rx'd. About 15 minutes on analog clock. Feel it in my shoulders and traps today.

07:46 95#

subbed
24kg kb 30L/30R
sets of 5
32kg on the second and last set.

10:30

115lb snatch 35 reps 26:35
i have come along ways with this lift, its a form issue for me, mostly sticking the landing, getting that weight over my head is the easy part, sticking the landing without tipping forward or backward is the issue. but i am making progress, next time as rxed under 25 min.

#149 samsterdam - i *heart* that song! i recently came across and fell in luv with the Ben Double M mashup of it vs. Ferry Corsten's Fire :-D

26/m/170

65# - First time doing snatches in a WOD. Really worked on form.

9:37

43/6'1"/193

the two things i fear the most coming out of the hopper are hand stand push ups and snatches. i have a terrible snatch but i'm working on it.

30 done w 95lbs. in 6:39.

felt bad about not as rx'd so followed up with the rowing and wallball workout from the other day AGAIN. don't always have access to a rower so took advantage of the practice.

as rx'd 21:59

44 / M / 200lbs

CFWU x 1

95x15
115x5
125x5
135x5

9:02

38 M /235

warm up:
20 pushups
20 windmills w/15lb barbells
10 pullups
10 dips
10 back extensions and their reverse

WOD

30 x 95lbs
10:11

Warm down:

Walked home crying like a little girl

Now I guess I don't have an excuse to not use the full weight. My form really sucks so I will have to include snatches w/pvc in my warmup.

Allison:

Ankle wise, when I played football we would do ice 15min warm15min for about an hour to help the blood flow and healing. When it gets better try some isometric excercises like walking 20m on the outside of your feet repeat on the inside, repeat running crossover style, also if you have a partner have them provide resistance while you flex and extend your foot, and when you move it side to side.

Hope this helps

Homepage looks great. I love the changes and new links.

95# 6:25

30/m/187 (lost a few pounds this week--darn!)

Made up Grace:

as rx'd

7:35

27yo 200lbs

light warmup

untimed 30+ snatches to work on form

broomstick, bar, 65lb, 95lb

Warm Up – GA’s warm up + 3x10 of pushups, dips, sit-ups, L’s, back exts, and jumping pull-ups + 3x20 of double-unders.

WOD - "Isabel"
Snatch 135 pounds, 30 reps
First 20 reps as Rx’d, then dropped to 95 lbs for the last 10 reps. My form is horrible and I was concerned about hurting myself as I started to fatigue. Besides, I think the guys on the inclided bench thought I was going to take one of them out w/ the barbell. I really have to work on my form before this comes up again.
Time - 8:34 (clock running while I changed the weight)

22/M/225

7:57 as rx'd

Can't believe no one has mentioned this, but I want to see Buddy Lee vs. Tony Blauer in CFC 1 (CrossFit Fighting Championship). I've got a hundred bucks on Blauer...blindfolded.

F/46;/115

5:47, with 65#. First eight reps were full squat; too much torque on gimpy shoulder so remainder were half-squat or power snatches.

Warmup: 3x20 box jumps, 3x10 plyo pushups

M/26/204

scaled to 95#

4'25

Could have been at least a minute faster.

Thanks to everyone who responded to my diet and nutrition dilemna. I reread my original and it sounds like I an alcoholic binge eater. Not at all. I never ever ever eat junk food or carbonated drinks. I eat basically perfectly during the day zonewise but once I get home at night its nice to have a few beers, and cook up a nice bbq for the family with all the trimmings. I just probably eat a little too much. The weekends is the main instigator.

I think I am going to really curb myself during the week by limiting myself to one beer or one glass of wine (drinking glass not the whole bottle which is made of glass!) and control my nightly portions a little more.

I actually had a body composition test done on this computer and the figures showed that I was gaining lots of muscle and losing lots of fat in spite of my dietary lapses. The guy who did the test said he was very impressed with the progress then added "Imagine how good your figures would be if you actually tried."

After reading Freddy C's blog on his journey with the zone die (crossfitoneworld.com), I can see I am not the only one who can struggle staying on track. I know that my eating habits are better than probably 99% of people on the planet, but if I want to become one of the elite crossfiters then I am going to have exert a little control.

Thanks again everyone who chimed in. Nadia Shatila again you seem to have the same issues as me.

Have a good week everyone.

Scaled down to 65# and didn't time.

45/m/180
scaled to 95#
6:55

M/19/157

this time: 5:19 @ 106#
last time: 11:56 @ 124#

30 x 155# good form C&J's; no time.

GO CHUCK!!!

gym closed today, will try to do this tomorrow.

Rick - M/40/240#
As rx'd: 5:20

Ben - M/11/79#
35# x 30 in 3:25

RC - M/13/116#
65# x 30 in 3:50

135 lbs.
7:55

Surfed all morning.
7:19 @ 84lbs, trying to work on form. Kept going and did a total of fifty reps. 16:09

M/17/132

95 lbs 13:52

1st time doing snatches

Scaled to 95#

8:50

Well if my knee wouldn't let me do C&Js, I don't think I should try the snatchs either so we did...

Nicole (modified) subed row for run,

56/M/187 5.5 rounds, 16,13,12,11 9= 61 PUs, row splits: 1:37.7, 1:42.9, 1:43.1, 1:43.5, 1:43.9, 1:43.6

46/F/125 6 rounds, 8,7,8,8,8,8= 47 PUs

6:15 min at 135 30 reps

scaled down to 65 pounds. worked on form and execution.

7:30 for 30 reps

Heck Yes I wanna learn that!!!

35/m/185

CFWU

45 pounds for 30 reps (still working on form and not worried about load yet - I am bad at these) =

5:38

25/f/135

CFWU

30 pounds for 30 reps = 9:55
still learning these as well

Neil(50)

1000 mtr row + Burgener WU

Snatch WU / Practice

"Isabel"

30 X 32.5 kg (27.5 kg last time)

4.53 (7.00 last time)

5 x 5 squat cleans 32.5 kg

5 x 10 DB hang squat cleans 10 kg

Good sesssion, felt as though I was begining to improve in both the snatch and the squat cleans.

Have a good one.

Neilfit

Subbed 65#s. 5:55. Form is really bad. Having a hard time getting deep. But managed 14 pull-ups today in warm-up, so feeling pretty good.

Heck yes I wanna learn that!

Hey Lynne, nothing special about my post, but I did do a version of "Isabel" and may want to compare later on. If you stumble across me in the filters, please.

cfwu x 3 sub kte for situps

"Isabel" subbed 65lbs.; firt time w/this lift

5:50

need work on form: landing position, full squat rom, throwing body under bar

post: 40 walking lunges w/35lb. bb, stretch

WU .5 mi walk on treadmill
wod
7:02
65# snatch

45x5
65x5
75x5
75x5
75x5
75x5

Forgot to check the time...

36/M/178

That really sucked. It's not the weight. I am about as coordinated as a 350 pound figure skater. Tried 30# dumbbell x 15 reps each side (no Olympic barbell setup). Nope, not at 30#. Did it at 15#. I should seek professional correction soon.

Added 30 reps of SDHP w/ 1 pood KB.

9:45, HR avg 156, max 180, 136 cal

5:05 with 65lb
Did a few more after that plus some knees to elbows

M/45/6'/220

Scaled to 95#

30 reps: 5:07

85#
10:00

95lbs...horrible form. 7:05
cant seem to gain any flexibility in my shoulders and hips to do them with better form. closer to power snatches I think,,from what I saw on the video.

Didn't exactly manage this one. Really working on form here. Used 75# and did about 25 squat snatches. Less than 12 minutes. This is a movement I really need to practice.

m/200/29

11:23

weight as rx'd

Went with the broomstick and didn't time it...having some stomach issues today and did not necessarily want to force a bunch of ab contractions on myself and throw any weight at all around today...

34/215

as rx'd 13:46

Form sucked. I need to work on the snatch.

Hey bladeboy.... struggling with you brother!

Try chugging one large glass of water for every one beer or glass of wine. You will either drink less because you are spending too much time going to the bathroom, or you will drink more because the fridge is in between the couch and the can.

9:52 as Rx'd

BW 70kg
60kg Snatch
1 per Minute on the minute

75# 2:25.

38/M/190
Did immediately after Grace.
Scaled to Bar weight (45#) for form x 30 reps

worked on form only with unloaded bar. The clean, jerk and snatch are great exercise for balance and coordination. Having never done them before, it is taking time to correctly learn all the elements. The videos are great.

27 y/o male

170 lb / 5'10"

7:00 as rx'd

26/F/115

Snatch

55#

7:19

95LBS, 5:21

Age 51/BW 250# subbed single arm snatches with 45# bar 30/side (6 sets of 5) 13:54

36/195
Colorado Springs

10:46 as RX'd w/full squat snatches. Down from 16:12 July '07.

Sweet!

9:15 with 95# - a significant improvement since last Isabel (same time but used 65# last time around). Had 3 misses (counted them anyway) but never fell down like I did before...

You people that attempt this WOD "as RX'd", including the ladies that are putting up 95+, are the heros of ME!

Age 29
BW 163#

M/31/195

row 500m, CFWUx2

Isabel (135#) in about 17 mins
mostly power snatches, need to get more comfortable pulling under the bar

Post: 20 min stretching.

Scaled to 95lb.
10 min.

8:39 as rx'd...6'1/28/M...

power snatches 135x 30

5:50

can't wait to get a serious education at Mike's Gym. I learned a to from tony budding at the Quantico cert, but i went with power snatches to maintain a higher level of intensity. Time to master these full squat snatches.

m/35y/6ft/180

I'd never snatched before, but I've really been wanting to try for a while, so I decided to ignore time and just see what I could do. I did about 3 at 40kg, 4 at 50kg, 3 at 55kg (1 miss), 8 or 9 at 60kg (with 4 misses).

time: 7.53
load: 95 lbs

Done with 45 pnd oly bar.
time: 4:33 sec. Tried to make every rep a perfect one. did not count the reps that where not.
tomorrow I start with a 50% week. I need it.
Have fun, Johan

m/35/180

First time with Snatches. I started with 65lb for first 10, moved up to 75lb for next 10, and then to 85 for the final ten. Did power snatches. It is a good feeling motion. Should be able to start at 95lb next time or more.

Time: 11:05

6'09" done from the hang with 85 lbs. 95 was too heavy 135 unthinkable.

5min rope skipping + CFWUx3

WOD: 8:46

Used 50Kg (110lbs) on the snatches, worst form ever :S

26m 167lbs 6ft

I never snatched before so I tried
95 lbs.
They were more of power snatches rather than full squat snatches.
6:48
What would be more important next time: more weight, or more squat?

Did this one after the 30 muscle ups.

BW 127

4:52 with 45# bar. Tried using 55 in warmup, and didn't think it would go, but next time I'll make it happen...I didn't have much more time today anyhow, but would have liked to use more weight and take longer. Ah well...

These are the most fun posts...

I subbed 65# in hopes of actually getting close to a snatch form... ha, ha!

I nearly dislocated my GH, tore my opposite side rotators, and thrice found myself nearly toppling backwards (note to self, buy 10# bumpers).

I at least find comfort in that it seems that about 70% of the guys have no shoulder flexibility, does anyone have a faster answer than the CF warmup, coupled with broomstick OHS on a regular basis? It is so bad that i typically have to miss workouts for several days following muscle up days because of the pain (this shoulder has no AC joint, just the A and the C, but nothing connecting them anymore). Any thoughts, please click my name and send me an email, thanks!

Oh yeah, 6:08 as if it matters.

pre cfwu 3x15 with rings for pushups and dips
post 30 jumping pullups

2/3 cycle continues as per my body's request
5 minutes at 95 pounds close enough to 2/3s

Olivia
8 minutes, used 55lb bar
not squatting low enough--need more practice!

Scaled down to 95lbs. Finished in 7:23

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Jeff-@ home
subbed 30 155# thrusters (messed up thumb= no hook grip)
8:03

scaled to 69# and did a much better job catching in a squat
5:35

45/m/186/5'11"

as req'd except 115#

UGLY-need to work on form

time 4:47

7:08

65 lbs

42 reps of 95# full snatch; best form.

10:19

I've never really worked on snatch, so I spent approx 20-30 minutes doing 30+ snatches working from 95# up to 135#. I did a second shorter session later in the day. Not bad, but needs more work.

Did power snatches with 135 lbs.

3:09

4th CF Workout

1st time doing snatches. Man, they're a lot harder than they look, my lower back is killing me!

Did 20 # Dumbbell snatches (both sides of course)

12:12

Since my lower back is still in "watch mode", and since my 135 clean and jerks seemed to make it worse, AND since I had never done snatch's and suck with overhead sqauts I tailored this workout a bit; concentrating purely on form.

Did...
40x( 45lb-snatch + 45lb Overhead Squat)
15 x 25lb one armed overhead squat (each arm)
30 hanging leg raises

I am finding that with my irritable back that if I dont keep my stomach tight enough...my back bends too much and tweaks a nerve which starts a slippery slope.

30 x Snatch @ 30kgs

7:38

Very happy with form. Could have gone a little heavier but form would have been sacrificed. Finished with OHS @ 40, 30 and 20kgs.

Very satisfied

5:26 with 20kg

Pre: Burgener warm-up x3 (12.5#)
Snatch asst. exercises x3 (12.5#)
Post: Snatch balance 5x2 (25kg)

M 48 70" 176

Snatch 135 pounds, 30 reps SUB 65 pounds. Did 200+ broomstick practice snatch & overhead squats to practice technique. Difficulty getting into squat position during snatch.

47:03

40 yom/180

105# snatch- 30 reps

7:28

No bumper plates, so I had to lower the weight to the ground each rep, step back and re-grip. Form was not exactly textbook, but felt pretty fair. Probably not as aggressive dropping under bar as could have been.

9:45

Hang Snatch
85# 30 Reps
4:32

45m200
scaled weight to 95#,
4:59 (really)
emphasis for me was as heavy a weight possible to do the movement well and then do as fast as possible.

needed to scale because I was pressing to finish the move. For me, need more air squats, OHS. finished with assisted MU's and llimited ROM hspu's against the wall.

95#. 3:36.

28yo, 5'11", 173lbs

6x 135lbs
24x 115lbs
Time: 12 min

First time with Isabel. Heaviest I've ever snatched is 145. All reps were caught in full squat. Also, this workout was done on a pretty upset stomach, so I look forward to big improvements next time.

First time doing snatches. So, scaled it to 115. 30 reps in 9:59. Probably coulda got 135 done. Definitely going to next time.

CFWU X 3

WOD
no time, did around 40-50 with 95lbs working on form.

Did 95lbs in 5 minutes

36/m/165

85# Power Snatch
5:25

Practiced full squat snatch - trouble with balance at bottom - did manage a few 95# snatches with decent form.

M/31/194

Warm-Up: row 1km

Did the Pack scale - 95#. Time: 7:54.

Post: 5x5 Squat at 135# (match tonight)
5x8 bar dips

Overhead Squat Practice 2x10 - broomstick, 2x10 - 25# bar
Pistol Practice - 2x10 (both legs)
Stretch

today i did cfwu

then itrained with two my friend personal Trainer

i did for the first time in my life 100 kg bench press
my workout has been

20 x 50 kg
8 x 80 kg
5 x 90 kg
3 x 95 kg
1 x 100 kg
2 x 95 kg

finsh with 50 push up

90lb for form

Ended up on my butt a handful of times

10 x 95
5 x 115
15 x 135

11:42

Instead, drop snatch practice, working up to 125# for triples.

Practice Isabel at 45#, deep squat catch, about 4 min.

scaled to 115#
9:37

Scaled to 115 Lbs. - Full range of motion on each one.

5'49"

6:01 @ 65lbs.

previous = 11:30 @ 65lbs.

So i had a decent grace the other day at 7:49, but i did isabel today with the weight scaled back to 100# and it took me 11:55. whats the deal?!

Broomstick x 10
18 lbs x 20
Need work on form

95lbs
4.58

10:48 as Rx'd

Done a couple days late due to an intestinal bug. Felt some residual shakiness, but overall not bad. Some of the later reps were more power than I was going for.

"Isabel"

For time:
Snatch 135 pounds, 30 reps (subbed 80# powre snatches)
BW:177#
Not sure of time, about 10 minutes. Still recovering from tweaked knee, so did not want to do squat snatch.

Btw, figured out how to do rope climb by using foothold (right foot stepping on rope on top of left foot). Psyched! Recent CFit video very inspirational and helpful.

21/M/209/6'0''

Isabel(111 pounds): 9:28

note: form needs work, too much forward roll at bottom, not enough push off of heels

M/32/170

65lb snatch x 30

9:35

Went slow and light to focus on form. Snatch and OHS are my big nemesis right now need to work on technique/flexibility.

M/32/170

65lb snatch x30 = 9:25

Slow and light to work on technique.

22/M/156

75#

5:00

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/148

WOD as rx'd @ 115

7:02

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

cfwu x 2
scaled to 45x8, 95x20, 45x10
more form than speed
25 minutes

39/m/190

cfwu x 3

85# snatch x 30

4:16

will definitely go heavier next time.

M/21/161#
Scaled down to 75#, more for form than speed.
2:15

as rx'd
12:25

43yr/235/M

95#, 6:35

Cheers,

Chef

.

4 mins at 25lbs.

Tried to start @ 45 but was scared as I am not confident about my form. Next time go up to 30 or 35lbs.

10:29 coming off being sick

33 YOM, 200#

1 mile run 8:16
3 rounds CFWU

WOD, 115#, 10:48

btw 128lbs

4:14
75lbs

bwt 240 age 32

cfwux3rds

30 65# snatch time: 8:50

done with 65lb worked on form 4:40

8:32
Used 95 lb

95#

8:34 PR

prior best was 10:00 on 7/7/07

above performed on 9/25/07

40/78.9kg/10.3%
30*50kg snatch, 22:58. Good weight. Faster next time.

4:13 75lbs
btw 128

95#

6:30

30/M/200

Bike to gym

CFWU x 2

As rx'd

9:45 (-10:45)

Post: "Diane"

Charity- 5:59
69#

36/M/200

CFWUx2

As Rx'd - 12:04

Good workout. Need to practice these more since form suffered a little as I grew tired - especially catching it in a full squat. Most I have ever snatched before.

dont like snatchs. so i did the bear work out.
that was good. failed half way through the 4 round on the push press from the back squat position. wich hurt my shoulders the whole time.

2 rounds with 90lbs
1 round with 115
4th round failed

modfied: 6:30
2x50lb db

her first Isabel and it wuz an excellent performance...

Jennie 26/f/5'9/160#
cfwu x 2, snatch technique and skill work, then...

30 reps for time of
55# snatches
time = 7:56

set the bar on some plates for good starting position. snatches weren't quite full squat, as we're still working on getting consistent parallel depth, but power snatch mechanics are all good. she had no problems handling this weight, but as the snatch is a very new skill, today wuzn't max weight or intensity.

cfwux2 + 5 x45# snatches

95# Izzie
7:05
kind of ugly power snatches,got to about 1/2 squat most of the time

51/M/155
Low confidence in shoulders right now.
Power snatches for the most part.
Must build confidence to do full.
45#...with confidence in shoulders increase and force myself to get under the bar in full squat.
45#x30
2:55

35/M/86kg

30+30 Dumbbell Snatches @ 25kg. I wanted 27.5kg (45% of the barbell weight) but it was just a little too much for today.

Done as 5 sets of 6, alternating right and left.

11:16.94

First time doing Isabel in any form. I liked this one - I was spent afterward but felt invigorated rather than crushed.

Finished with some HSPU practice before BJJ class.

25 DUs, CFWU, dynamic stretch, CFWU sub HSPU for dips
Snatch balance 45-65-85-95x2
Snatch 45x3-65x2-85-95

Isabel 95# for 5, then 85# for 25 after missing one
12:57

************************ 09/27

Sub'd 85 for 135:

7:34

115x 1

135 1

Age 36
BW 186

CFWU 2x15

9:00, using 75#. Started out using 95, but couldn't control it well, bad form.

Finished up with turkish get-ups, DB snatches and jumprope.

33/m/214

First time trying the snatch. Kept the weight at 75# but didn't bother keeping time. Completed 30 reps, felt pretty good.

6:10
95 lb snatch

This is one workout I have stayed away from because of a grade 3 AC seperation in my right shoulder. I've been practicing with 25 to 35 lb bars and decided to go ahead slowly with 95 lbs.

Did not do for record time, only fast enough not to lose shoulder stability. Finished in 14:10, not a world record, but I didn't tear myself up

As Rx'd

2:20

MC
FRCF

125lbs
6:59 -not positive that I did all 30
lost track of sets
last time 7:30 with 115
snatch still needs much improvement

38/M/195--Sryacuse NY
Isabel--115#: 5:56 (last time 4:04 with 95#)

45lb

7:39

m/35/238 as rx, 7:35, practiced form with bar then 95#. This was my 2nd time doing snatch's. So I'm farly happy with my results. Still need work as I fatigue. All in all not bad. Great work out! Did a treadmill workout after Isabel.

Sept. 27 bw 254.0
Sub 115#, snatch from floor
7:22

sub 95#, 9:50
wu=30 min old stairs lvl 12, cfwux1, gota cold...

28/m/215

3:38 95lbs

10:44

5 @ 45#
5 @ 55#
5 @ 65#
15 @ 75#

Still working on balance overhead.

scaled to 40kg

7.18

CFWUx2
Burgener warmup
12:31
There’s no way I did this as Rx’d in the past. These were the ugliest Snatchs possible with lots of pressing and pushing. Failed on 28th and 29th rep, but got 30th.

N: 65 #
J: 115# (10:08)

95 lb. snatch squat

5:50

Woof. Tough workout following Grace.
12:48 subbing 120#.

Failure on #26,29,30. Was ready to call it quits at just under 11:00 and after rep 28. Decided I wanted those last two reps. Rested for a minute, taped torn callous quickly and finished.

(done 9/30/07 after 3 rest days)
22:46...HR avg 159 max 172
Sub 115#. After dumping the first rep, I knew it was going to be a rough WOD. Several dumps throughout so I may have done more than 30 reps. Positives: good hook grip throughout, made it to 30. Negatives: form not consistent, too many missed reps. Not one for the record books.

35 min bike
30 cleans - 135 (9:05) 5 sets of 6
35 min bike
30 snatch - 5 sets of 6 -45/65/85/85/95

32/m/165

95lb form over speed, it sucks.
8:27
95lb 5x5 overhead squat

7:02 with 75#

Last time was 10-something at 65#.

16yom 160lbs 5'8

I did this one with 95 pounds after mowing the lawn.

about 5 minutes but i couldn't find anything with seconds so this is an estimate. next time i will definitely use 115.

CFWUx3
used 65 lbs - failed on 27th rep, but did 30
11:08

M 34yo, 184#

65#, 27:30

wow.

45, 5'11", 192lbs
~7:30 w/subs
-sub hang snatches for all rep
-sub 65lbs for first 10 then
-sub 45lbs for last 20
-a few reps were hang power snatches; difficult to catch in full squat while working also for time against clock, especially first few; probably should have warmed up better

did full squat snatch,95lbs x 30/tried 115 but bad form

Did 22 reps before running out of time.
Really tried hard on form.
Started at 95#, worked up to 115#.
I don't really do these well at all.

Skip due to hip injury

30 pvc snatches for practice
2:45