November 2, 2007

Friday 071102


For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 070922.


Enlarge image

Robert Olajos Interview - video [wmv] [mov]

Posted by lauren at November 2, 2007 1:40 PM

Cool. I missed this one last time around.

Comment #1 - Posted by: freddy c. at November 1, 2007 6:55 PM


Comment #2 - Posted by: AllisonNYC_22/5'2/115 at November 1, 2007 6:56 PM

Right arm!

Needed this.

Comment #3 - Posted by: Rush at November 1, 2007 7:01 PM

Allison, I like your tenor and sense of humor.

Comment #4 - Posted by: colombiano at November 1, 2007 7:03 PM

Isabel is snatchtastick!...She's snatchalicous I say! Here Here!

Comment #5 - Posted by: cjonnyrun at November 1, 2007 7:04 PM

Allison you are a funny girl. Great interview Bob. We're all with you man.

Comment #6 - Posted by: MMalmfeldt at November 1, 2007 7:08 PM

I dislocated my shoulder about a 2 weeks ago. Started to work out again and still feel a little sore. Anyone have suggestions on exercises/stretches to ensure this doesnt happen again. The down time is driving me crazy.

Any feedback would be great.

Comment #7 - Posted by: Mike at November 1, 2007 7:10 PM

Saturday snatch for me, that way my better half can be there too.

Comment #8 - Posted by: angelo 36/74"/250# at November 1, 2007 7:10 PM

Bob, great to meet you. Remember the Lance Armstrong quote as he battled and overcame cancer: "There are only two kinds of days--good days and great days." Crossfit, as you know, will fill your life with great days. Crossfit is a better place for having you here.

Yup, another great day...

Comment #9 - Posted by: bingo at November 1, 2007 7:18 PM

I have avoided this lift because I HATE it. Time to face my demons. Funny how you can form a mindset. I am going to do this.

Comment #10 - Posted by: Chris at November 1, 2007 7:20 PM

I do not care for the snatch either. We started to use a video recorder while we workout. We found that the lifts we do not like are the ones we have shown our best improvements. We are starting to enjoy them as our form is improving. Chris you might want to try it. It makes a big diefference when you can watch yourself.

Comment #11 - Posted by: B&L Woods at November 1, 2007 7:25 PM

wooo hooo! yay snatches

Comment #12 - Posted by: jay h at November 1, 2007 7:27 PM

Any veterans have any suggestions on subbing snatches for those of us who don't have bumper weights? Thanks.

Comment #13 - Posted by: MGold at November 1, 2007 7:28 PM

It really saddens me to here of a guy as cool as you, BOB, to have to deal with this kind of thing I am sure you will come out of this stronger.

MIKE, Tip # 1 don't do Isabell. I have chronic dislocation problems. If you don't know how to doa movement that puts your shoulder in a bad place don't do it or learn it VERY light. Other than that, for now lots of LIGHT rotations, then email me so I can call you.


Comment #14 - Posted by: CCTJOEY at November 1, 2007 7:28 PM

First day back from something wicked that left me feeling weak, sick to my stomach, cold, sore & achie, w/the sweats. No, not a hangover, a bug or something. Anyways, lookng fwd to dancing w/Isabel once again.. It's been awhile.

Comment #15 - Posted by: DJ at November 1, 2007 7:31 PM

Bob, great interview. I'll be checking out Neverfeltbetter and cheering you on. Us Crossfitters stick together. Keep working hard.

Comment #16 - Posted by: AllisonNYC_22/5'2/115 at November 1, 2007 7:32 PM

CCTJOEY- Always there help a brother out.. Solid dude.

Comment #17 - Posted by: DJ at November 1, 2007 7:34 PM

Oh baby, it's redemption time.

Comment #18 - Posted by: gaucoin at November 1, 2007 7:40 PM

29m/230lb/82nd airborne

hate the snatch. subbed 135lb clean squats to a thruster instead..body feels like 3" steel.

Comment #19 - Posted by: derek at November 1, 2007 7:41 PM

Bob, it was nice to meet you in Toronto. Amazing, from your first muscle-up to an L-Sit Muscle-up. I wish you the best.

Comment #20 - Posted by: Jason Ackerman - Albany CrossFit at November 1, 2007 7:44 PM

Bob, great interview, sorry about the noise in the background... I am happy to have met you at the cert., I wish I got more time to speak to you and get to know you more. You are an inspiration to us all and I will be following your blog. Stay strong...

Comment #21 - Posted by: Mark G at November 1, 2007 7:44 PM

Great attitude Bob. You'll beat this thing and we are all here to help you along.

Comment #22 - Posted by: sean at November 1, 2007 7:52 PM

any opinions on sumo squat vs. regular stance and their relative benefits that anyone wants to share?

Comment #23 - Posted by: vancity at November 1, 2007 7:57 PM

OK this has nothing to do w/ today's WOD, but I've been trying to fit Crossfit in as much as possible and before I started I could barely do 2 pullups in a row. Today I randomly decided to see if I could do a one arm chin-up and pulled out 6 unbroken. I am pumped, and I just have to share my joy! I *heart* Crossfit.

Comment #24 - Posted by: Leifei at November 1, 2007 7:57 PM

OK this has nothing to do w/ today's WOD, but I've been trying to fit Crossfit in as much as possible and before I started I could barely do 2 pullups in a row. Today I randomly decided to see if I could do a one arm chin-up and pulled out 6 unbroken. I am pumped, and I just have to share my joy! I heart Crossfit.

Comment #25 - Posted by: leifei at November 1, 2007 7:58 PM

One of my favorites...

Comment #26 - Posted by: dbreyer at November 1, 2007 7:59 PM

this is going to be fun. my snatch improved a lot lately

Comment #27 - Posted by: alex at November 1, 2007 8:05 PM

Thanks Robert for the interview.

No way I can panzy out of this, sometimes I hate being tall

Comment #28 - Posted by: ebrandom at November 1, 2007 8:05 PM

#24 Vancity

Practicing the lifts from various positions will not only make you stronger but more prepared to adapt to different stimulus and situations and thus making you more athletic. Not everything you pick up in life will be a symmetrical barbell, It could be a tv set or a piece of furniture. Therefore, training to lift the objects from different positions will have you more prepared for life, which is a big reason why crossfit is so popular in the first place. We are prepared for anything and everything. So practice deads from both stances, single handed, double handed, ...

Comment #29 - Posted by: wich at November 1, 2007 8:06 PM

OK, so Coach must have quite the 6th sense. I told myself that the 3rd day of each cycle for a while I would target some core lifts that I need improvement on. There are many, but I selected squats, OHS, and DL and Shoulder press/HSPU. Then we had this triad this week. Wow. True story.

Comment #30 - Posted by: Joel B. at November 1, 2007 8:07 PM

Bob, goodluck and great attitude!

I never found the word "snatch" funny before a few days ago, but now, It's a riot! I just watched the snatch demo on that Canadian forces site and when Coach said "Power Snatch" I almost lost it. Thank you PC police for bringing more joy into my life.

I'll be trying the one-arm snatch as I've never attempted a snatch before and coach said it's an easier movenemt. This should be interesting.

Comment #31 - Posted by: Nik - 28/ 6'6" / 215 at November 1, 2007 8:12 PM

Snatch is such one of the greater words because it has multiple meanings, and you can have a lot of fun with it in mixed company.

Comment #32 - Posted by: gabriel at November 1, 2007 8:17 PM

I was out in the garage figuring out what to do tonight, and had a serious thought of doing Isabel tonight - but decided it would work better for me tomorrow. So I did an escalating rep scheme with 40kg thrusters instead, 1 rep/min++
10 min + 0 (something came up just as I was going to finish, but for sure 10 was my last full round, I was toast already)

then I came in and found out that Isabelle is being served up for tomorrow anyways. Nice.

Comment #33 - Posted by: Mike Peiman :: 27yrs :: 180# at November 1, 2007 8:19 PM

Bob, "coming out of this 100%" I like that! That will be my prayer for you, 100%!

Comment #34 - Posted by: U'i at November 1, 2007 8:21 PM

... sorry, correction for the record: completed 11 + 0

Comment #35 - Posted by: Mike Peiman :: 27yrs :: 180# at November 1, 2007 8:29 PM

thanks wich. I actually strained the back a little bit today (due, I'm guessing, to leg fatigue from front squats, not enough of a warmup, and hey - let's throw in the possibility my form wasn't bomber) with regular stance, so I switched to sumo to finish the workout and felt fine.

I'm also long-levered, so perhaps that has something to do with it, as I've heard those with longer backs and legs find the geometry of the sumo a little easier to deal with. that being said, when we did the 1RM the other week, I lifted more than I ever had with regular stance (preceded by plenty of warmup).

Comment #36 - Posted by: vancity at November 1, 2007 8:36 PM

Great interview, Bob. Keep up the fight and we'll all be pulling for you. What is not so great is the snatch. Not a fun lift to do without bumpers and 135# is nearly my BW!! Gonna have to scale down the weight to say, like, a pvc pipe.

Comment #37 - Posted by: Skeletor at November 1, 2007 8:40 PM

Just practiced some one-arm kettlebell snatches, a la Allison, after my pseudo-Diane tonight. I'm locked and loaded for tomorrow, but a question to help clarify some of my confusion with form...

When performing the snatch, you start in a low deadlift pose, then do you explode up, then squat down again to get under the lift, or do you explode up as the bar (or bell) is lifted overhead?
(yes, I've watched the videos; just seems confusing to me when I actually try to do it)


Comment #38 - Posted by: Wade Smith 47_m_178 at November 1, 2007 8:40 PM


35 minute Murph with a 25 pound vest? you are the man! i don't think that cancer knows who it's messing with.

Comment #39 - Posted by: ken c at November 1, 2007 8:50 PM

Great interview! Your attitude is inspiring, Crossfit is a great community because of individuals like you.

Comment #40 - Posted by: Leif at November 1, 2007 8:55 PM

CCT Joey, I used the picture of your Garage Gym today in a CF presentation to my Fire Departments Health and Wellness Committee. They were BLOWN AWAY by the ease and simplicity of the space, the results that could be accomplished and the price associated. We are currently spending $15,000 to out fit 1 fire station with cable machines, tread mills, and a (very) few other odds and ends. IF I get to design and run the new station I will incorportate your name, likeness or at least the wooden practice weights you have. Thanks and be safe.
FireFighter/ Paramedic, CrossFitter, Brian Castillo

Comment #41 - Posted by: BCastilloAZ at November 1, 2007 8:56 PM

Man I've never done a snatch before. I was looking at the videos and I'm excited. I mean I kinda of have tried it a few times but never like a crossfit snatch wod. haha.

# 24 lefei, that's crazy. You must have felt like such a badass. How long have you been doin crossfit? I've been wanting to do a one handed pullup forever. Did you practice them or just did em outa nowhere?

Comment #42 - Posted by: devildog at November 1, 2007 9:01 PM

Two rugby games this weekend. Gotta win 'em, so I'm gonna do another focus day: squat snatch singles and a strict pull-up ladder - my elbow was hyper-extended, and kipping hurts.

squat snatch = best exercise ever developed

Comment #43 - Posted by: Andrew H. Meador at November 1, 2007 9:02 PM

What's the form requirement here? I would assume squat snatch, but I swear a recent video said that you just have to get it over your head.

Comment #44 - Posted by: Svor at November 1, 2007 9:12 PM

Svor (comment #43)

I think you are referring to the Karabel video. Not sure if the looseness applies here or not.

The heaviest I have ever snatched has been 125, so I am unsure if I should go max load or drop weight? IF it makes any difference we don't have bumpers and i really can't drop the misses, I have to keep te weight secured.

This will be the first scaled workout I have done since starting. I guess its time to start incorporating some snatch work on off days!

Comment #45 - Posted by: Ryan S at November 1, 2007 9:28 PM

I have been looking forward to doing this one. As a matter of fact we (guys at work) were just talking about it today. It's not quite my bodyweight but it is for Speal. He should have fun with this one.

Comment #46 - Posted by: Ricky Frausto at November 1, 2007 9:33 PM

Between the normal bashing and dropping of weights most people do while deployed while doing curls and 15# lateral raises, I think doing snatches without bumper plates should be a huge issue. You could use a PT mat or two to cushion the floor, plywood squares may help. If you dont have any, you could do hanging snatches. Hope it helps.

Comment #47 - Posted by: scott at November 1, 2007 9:34 PM

No bumper plates here either, and never done snatches before. Guess I'll just put them down more gently ;)

Comment #48 - Posted by: Gavin at November 1, 2007 10:11 PM

Great attitude Bob!
You will win this battle

Comment #49 - Posted by: Vince S. at November 1, 2007 10:50 PM

Hey Bob, all the best... you will pull just fine. Stay strong brother. I grew up in Northern Ontario (Thunder bay) now at CrossFit Vancouver

Comment #50 - Posted by: Brad at November 1, 2007 11:03 PM


Did 25kg dumbbell snatches. Split as 5 sets of 6, right and left.

9:09.97 (PR by 2.06.97). I'd have been faster but I got interrupted by my coach for about 30-40 seconds. Extra rest I didn't need. Next time I'll be even faster.

Finished with kickboxing practice.

Comment #51 - Posted by: PVD at November 1, 2007 11:56 PM

#13 - I don't have bumpers or Olympic bars where I am...concrete floors and a tiny lifting area (no platform) means dumping weights is a no-no. Dangerous and destructive at best. I do dumbbell snatches for Isabel. I can snatch it up, and to get it down I just bring up my other arm and lower it with two hands. Anything I can snatch one-handed I can definitely lower easily and safely with two. You can try that if dumping is a real concern.

FWIW, I set my goal as 45% of the two-handed weight. So if it says 135#, I aim for about 60# on the dumbbells. If you check my results in comment #50, I fall short of that (25kg, not 27.5kg for 60#) but I'm close.

Comment #52 - Posted by: PVD at November 2, 2007 12:07 AM

Bob we all have your back, let the community know what you need and we will be here for you.

This guy needs to attend a cert. I am going to need some help with my snatches. But all went well today. Using 95 lbs Isabel was accomplished in 8:34

"PAIN is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever. That surrender, even the smallest act of giving up, stays with me. So when I feel like quitting, I ask myself, which would I rather live with?" ~LANCE ARMSTRONG

Comment #53 - Posted by: 3/7 Chaos at November 2, 2007 12:45 AM

Bleah, still no weights except a 45-lb box of books, and that's not so easy to snatch (or clean for that matter). So thrusters it was. Ah well, still hurt!

Comment #54 - Posted by: vputz at November 2, 2007 1:44 AM

Everyone, thanks for the support. Anna and I value it more than you can imagine. Haven't watched my own video yet, I hope Tony edited out all my 'uhhhhhhhs.' Lance Armstrong is definitely an inspiration, I'm reading his book right now.

I'll have fun with Isabel today, now that we learned how to do a real snatch at last weekend's cert!

Comment #55 - Posted by: Robert Olajos at November 2, 2007 2:32 AM

One day behind. Did yesterday's WOD, "Diane."


Comment #56 - Posted by: Brent Dodge at November 2, 2007 2:56 AM


It was an honour to meet you, although I never realized who you were at the Cert. (I was the bald "Red shirt" with the stitches on my nose). After reading your post a while back about your diagnosis, I was impressed by your attitude, and then seeing how seriously you took the training at the cert, and kicking serious butt doing your muscle-ups, I know that I could only aspire to be half as strong as you. Any time I feel like jamming out, I will think of your dedication.

Allan (Al) Luomala

Comment #57 - Posted by: Allan Luomala at November 2, 2007 3:10 AM

Robert, you may have cancer, but it sure doesn't have you!! my 8 year old is putting you on the prayer board at his school today-stay strong and keep on Crossfitting!!

Comment #58 - Posted by: jodi colbert at November 2, 2007 3:19 AM

I started crossfit 2 days ago, and i feel like i *might* die. I'm an ex-bodybuilder out of the gym for 2 years. I used to think i wwas strong, then i found crossfit. how do you crazy bastards do it? I can barely walk down the steps, much less do these crazy snatches (he said crazy snatches)! Anyway, i'm gonna hobble downstairs now and see what i can do.

I'll keep the EMT's on speed dial...

Comment #59 - Posted by: jaileer at November 2, 2007 3:35 AM


Comment #60 - Posted by: Chris from Tx at November 2, 2007 3:44 AM

^1st time doing the a snatch WOD

Comment #61 - Posted by: Chris from Tx at November 2, 2007 3:46 AM

Re #7 and coming back from a shoulder injury...

Bill Hartman and Eric Cressey have a lot to say on shoulder issues. Both have come back from shoulder injuries themselves. Google them and you'll find lots of articles/interviews. I have their Inside/Out upper body warmup DVD but unfortunately am not healed enough to do most of the warmup without pain.

In the meantime I'm finding deep tissue (a.k.a. myofascial release) massage helpful in loosening up scar tissue and adhesions around the shoulder. A friend of mine had two ortho guys tell him he needed surgery. Then he discovered a chiropractor who does A.R.T., which loosens up scar tissue. My friend is now back to throwing and benching as usual after years of trouble.

Best of luck!

Comment #62 - Posted by: RePete at November 2, 2007 4:05 AM

283 lbs and 44 yr old male

Diane with asstd HSPU in 7 min even

Rest 5 min

Isabelle in 7:09 took my time to be sure each rep was solid.

Comment #63 - Posted by: Kegger at November 2, 2007 4:12 AM

42yom / 147

7:52 but subbed 115#

This is 2:37 slower than last time but used 20# more weight and what a difference 20# makes. Need to continue to practice this lift.

Comment #64 - Posted by: mhlane at November 2, 2007 4:23 AM

I'm thinking of you Bob. Stay positive.

Comment #65 - Posted by: Heather at November 2, 2007 4:25 AM


7:10 with 40kg full squat snatches

Comment #66 - Posted by: Woody at November 2, 2007 4:25 AM


7:05 with 22kg-25kg full squat snatches

Did the first 10 reps with 22kg, then 10 with 23kg, 5 with 24kg and 5 with 25kg.

Comment #67 - Posted by: Mary Ann at November 2, 2007 4:28 AM

Isabel scaled to 115#

Rested, then tried a 500m row sprint, and gassed out with 100m to go, 1:57

Comment #68 - Posted by: bhub at November 2, 2007 4:28 AM

is this a tribute to AllisonNYC...

Comment #69 - Posted by: Emill at November 2, 2007 4:31 AM


scaled to 45kg:

6 min 40 sec.

(070922 - 40kg in 7:25)

Comment #70 - Posted by: Nicholas at November 2, 2007 4:34 AM

Brian Castillo...good stuff brother. Let me know if you need any deminsions, techniques or processes to help out. Would be glad to share pics, vids, advice or even lessons learned the hard way

DJ, I will call you this weekend to talk travel.

Comment #71 - Posted by: CCTJOEY at November 2, 2007 4:35 AM

My favorite Oly lift.

Jon 28/m used 65# 8:02

Zack 27/m used 65# 9:11

Comment #72 - Posted by: Grammy at November 2, 2007 4:44 AM

Paul Tibbets, 92, retired Brigadier General Army Air Corp, passed yesterday at his home in Columbus, Ohio. Clear skies, sir...

Comment #73 - Posted by: bingo at November 2, 2007 4:52 AM

Scaled to 30 kg.


Partioned: 9, 5, 4, 4, 3, 4, 1

Full squat snatch, and it felt like I had good form. I'll go heavier the next time around. My grip was the weak link today, probably Diane's evil work. No bumper plates, but I still started the lifts with the bar mid shin high. Not setting the bar down didn't help my grip.


3 x 5 OHS, 40, 45, 50 kg
3 x 5 Press, 40, 42.5, 42.5 (failed on 5:th) kg

Comment #74 - Posted by: jon at November 2, 2007 5:15 AM

Unsnatchable. Back too tight and shoulder too weak from yesterday's Diane to do Isabel.
1mi run warmup, subbed 21-15-9 of 20lb wall ball, elevated pushups (3/4 hspu) and pull-ups. 12:16
Went through dry reps of snatches and snatch squats. Having trouble keeping back in proper position and I lean way forward going down even with PVC(poss. b/c of back tightness from DLs yesterday?)

Comment #75 - Posted by: FoCoMichael at November 2, 2007 5:17 AM


Your buttcheek looks good on

Way to fight, brother!

Keep posting!

Comment #76 - Posted by: Buretto at November 2, 2007 5:23 AM


Isabel as RXed = 9:55

rest a minute or two

Isabel @ 95 = 4:19
just to make sure i can't get up the stairs to work, my apartment, anywhere

Easily my least favorite lift. I hate having a long torso and short stumpy legs.

Comment #77 - Posted by: ebrandom at November 2, 2007 5:28 AM


45# bar -- 5:13

First time ever snatching. After warming up with a broomstick and then the bar, tried a couple reps at 65#, did not feel comfortable so scaled it back. I am familiar with most O lifts but for some reason have never tried the snatch. This definitely feels like one of those lifts where your form has to be spot on in order to progress and get stronger? Any other good demos or vids other than the ones posted on the CF site? I love this stuff though and after 1 month I am hooked.

Comment #78 - Posted by: jnich at November 2, 2007 5:33 AM

Good morning everyone!

I watched the video "cliff kipping" a few ago and saw that he had a portable pullup bar. I mean, one that he carried into the woods on his back like a bow or something, then threw lashing straps up on a tree limb and did pullups in the middle of the woods! What a great idea! I carry my homeade rings and lashings in my gear bag, and my gear bag goes everywhere I do, but I thought that the bar was a great idea.

Does anyone know of what to make em out of? Anyone have any experience here?

I am thinking that if I get a peice of 2" pvc, 4 feet long, maybe rice filled to keep it light but to help keep it from bending, capped, then the straps around it. BUT, does anyone have any idea if this will work fro having tried it and had positive or negative experiences with it?

Resting today. Double WOD yesterday and the last one was a buddy holding my legs so I was in a wheelbarrel position and the springing on both hands up 50 stairs, 50 db snatches at the top, backward lunge down the hill beside the 50 stairs....3 rounds for time! Was a killer and need a rest!

Hope everyone is well!

~Train Hard or Stay the F$#@ Home!~

Comment #79 - Posted by: J roCk at November 2, 2007 5:33 AM

It was nice to see your interview. You are in our thoughts to kick cancer's butt!

Good to see you are back and feeling better.

2 x 15 Jumping pullups, squats, pushups, situps
10 reps Snatch practice with broomstick
Subbed 55 lbs. All ended up being power snatches.
Time- 5:45

Practice with broomstick, all the snatches were good and I landed in a full squat. When I added weight, my confidence went away after the first 10. I didn't want to drop down in weight, so I just pushed through and concentrated. Definitely need to continue to practice these in off times.

Row 860 m


Comment #80 - Posted by: jknl at November 2, 2007 5:37 AM

I don't have bumper plates either, but I do them in the yard, and dump on the grass. (The neighbors love me.)

Comment #81 - Posted by: Shawn M at November 2, 2007 5:40 AM


Man, I am smoked. I need to seriously take tomorrow off. I have been doing CrossFit and adding in alot of Perfomance Menu workouts as well some other stuff.

Yesterday's Diane was done in 9:38

Isabelle was done today with 95 lbs in 5:44. I started with 115 lbs but dopped the weight down after I failed on the 4th rep.

Glad tomorrow is a rest day!


Comment #82 - Posted by: DMC at November 2, 2007 5:46 AM

I'm a day behind a bit...did 5x5 front squats (185, 205, 215, 215, 225 pr) felt like I might have been able to go higher. Will do Diane tonight with my bumpers.

CCTJOEY - I'm right there with you on the chronic dislocation of the shoulder man. Probably will try Isabel with 115.

AllisonNYC - Way to be a smartass...good to see a sense of humour. My buddy "HEAVY DROP" says he'll come to NYC and take you out whenever you want.

Comment #83 - Posted by: Big Saaarge_26m_6'0_190 at November 2, 2007 5:46 AM

Great interview! Bob is indeed THE Man!

This is a wide and varried community here and perhaps some of us get frustrated at times witha few of the comments and attitudes that inevitably creep in - the kind of thing that makes one disinclined to look any further than the Day's WOD.

It is always great to feel CF-refreshed by seeing people like Bob and hearing his story and witnessing his attitude - an exemplification of the True Spirit of Crossfit in my estimation.

Thank-YOU Bob!
... thinkin 'bout you. Hope to see you soon - so much to do. So many WODs - both within and without. So little time, so little room - the Gym gets so full... Time to dig: 3-2-1 GO!


Comment #84 - Posted by: Bob's THE Man! at November 2, 2007 5:47 AM

Hey Bob,

Great interview! I love your attitude and it inspires all of us.

Cancer does not stand a chance against a guy like you.

For those that don't know, Fire Fighters have brass nuts (yes, even the females) and lion hearts. They don't know how to quit!

It was great meeting you at the cert. Good luck trying to convince your wife to dial up the intensity until she is noxious. Like I told you, I'm in the same boat.

Good luck brother, stay strong.


Comment #85 - Posted by: AP at November 2, 2007 5:48 AM

AllisonNYC - Yeah, it is true! Taking it easy today, doing a 12 hour adventure race tomorrow (I like pain).

Comment #86 - Posted by: HEAVY DROP at November 2, 2007 5:51 AM

34 M 195

30 reps 12:30 @ 115lbs
Form needs work

Comment #87 - Posted by: Brycen G at November 2, 2007 5:52 AM

7/11/2007: 10:15 with 115#.
Today: 13:37 with 125#.

3 minutes worse, but 10 pounds heavier.


Comment #88 - Posted by: Bill Stock at November 2, 2007 5:53 AM

ow. I hit myself in the knee on the way up, causing me to spill my tea again.

I feel like a chump. I just got done posting, in retrospect, a kind of whiny question on the message board about flexibility and my inability to snatch properly.
Then I got mad at myself and just walked over and grabbed the bar and did my 30 snatches. Yeah, they weren't perfect and I have a lot of work to do and I could only do it with an empty 45# bar, but I DID it.
Same thing I did for a while with HSPU's; I did some mental whining and excuse-making until I just PRACTICED them....what a novel concept. Of course I can't snatch right--I never practice it!
From now on, I'm practicing the stuff I hate to do.

Comment #89 - Posted by: moak at November 2, 2007 6:02 AM


135# power snatch x30
broken up sets of 5,4,3,3,3...

~6 min

Didn't know there were many doing these workouts in Buffalo, but spotted a guy doing sets of deads and hspu's today. Very encouraging.

Comment #90 - Posted by: cancs at November 2, 2007 6:04 AM

Good to see the interview. You inspire many of us here. I will keep a check on you via your blog. Stay strong and know you have many that will think of you during this journey.

Comment #91 - Posted by: MariaUT at November 2, 2007 6:09 AM

As Rx'd
Time: 14:56

Comment #92 - Posted by: Breck at November 2, 2007 6:12 AM

First time doing snatches. Those things are jacked!

95 lbs


Comment #93 - Posted by: headonkey at November 2, 2007 6:13 AM

Power snatch 75 lbs. 3:59

Comment #94 - Posted by: Theresa & Mark at November 2, 2007 6:14 AM

#79, J roCk:

Check the message board for the link to Bigger Faster Stronger. They have a portable pull up bar that you can hang on apparently anything.

Comment #95 - Posted by: edevine at November 2, 2007 6:17 AM

Can't wait to do this WOD. First time for Isabel.

Keep up the faith, Bob. Your Murph time is certainly better than mine and I bet it will continue to be better even after your treatments.

Comment #96 - Posted by: JimmyDKC at November 2, 2007 6:24 AM

30 yo M 193#

88# in ~10 minutes

What is the relationship between weight and time? I'm assuming it isn't linear. For example, I imagine I can do 30 broom handle snatches in a minute or so. 45# bar in 2-3 mins, but then 88# in 10 minutes, and the full workout (135#) in ... 15 minutes? If my 1RM is 150#, how long should 30 of those take?

Comment #97 - Posted by: neil at November 2, 2007 6:25 AM

Bob, your positive attitude and determination will take you far in life, training, and in recovery. You truly are an inspiration!

Comment #98 - Posted by: Jodi Arbeau at November 2, 2007 6:29 AM

7:56, Subbed power snatches at 115lbs

Nothing in the tank this am. 135lbs felt like a 1RM. 4th consecutive day and I'm feeling it.

Comment #99 - Posted by: Brett_nyc at November 2, 2007 6:37 AM


No Barbells so I subbed
Rut-Tabata 16kg DBs

Low Score/Load
Swings 10 16kg
Squats 10 32kg
Press 8 32kg
OH Lunge 4 32kg
KTE 10 no load

Score = 42

Comment #100 - Posted by: TJKingKong at November 2, 2007 6:45 AM

Bob, great attitude and personality. Positive attitude, and a great driving force at home helps a lot. You have that and more due to the fact that you are a CrossFitter.

Fight gone bad has nothing on you. We are with you and yours.

God bless and wishing you the best.

Comment #101 - Posted by: Gio at November 2, 2007 6:48 AM


I didn't realize, until the "Karabel" video, that Squat Snatches were not the prescribed movement for "Isabel". I performed 135# Power Snatches and my time drastically improved.

135# @ 6:05

Comment #102 - Posted by: SteveL at November 2, 2007 6:53 AM

40yr m, 160
sub one arm 70lb db snatch 30 reps each arm


Comment #103 - Posted by: Eric B at November 2, 2007 7:00 AM

40y/o M
75" 200#
95# 6:20

Comment #104 - Posted by: JuanMurphy at November 2, 2007 7:01 AM

BW 175

as rx'd 135 lbs


Comment #105 - Posted by: Eric O at November 2, 2007 7:07 AM

thursday: travel

today, in hotel:
5' bike w/u
Deadlift with 2 stretch bands
HSPU, with feet on treadmill
30 Snatches
used lat bar attachment, form only
15' hill workout on bike

i am 235 pages into Lone Survivor -- out of 376. i have almost cried twice this morning (read while on bike). i would have if people weren't around.


Comment #106 - Posted by: colleen at November 2, 2007 7:11 AM

3:45 sub 135lb cleans

Comment #107 - Posted by: jpf at November 2, 2007 7:19 AM

40 M 190

OK, the snatch is a very new lift to me. I have watched all the videos here on this site and have watched some on other sites as well. What I really need is someone who can coach me up in person, but I don't know of anyone here in Helena, MT to help me out (and I have been looking). Can anyone help me out? What is the learning progression? I can one arm snatch, and I have been working on a hanging snatch with a broomstick. I feel I really need work with my feet as I land, IMO, way to wide. Any help would be appreciated.

I am trying to follow the WOD, and not being able to complete todays because I don't know how to do it...BLOWS!

Comment #108 - Posted by: Sniper 64 at November 2, 2007 7:23 AM


My last workout with Isabel was with a broomstick only. I graduated to DB's. I worked with light weight and am still covered with sweat. I'm very afraid of this movement - can't wait til the cert in February. I watched the DB snatch video at least five times - I'm hoping my form is somewhere in the ballpark.

CFWUx3 - no pullup bar, subbed push-ups

Full Squat Snatch w/10lb DB:
10 R/10 L x 3 = 30 reps each arm

Time: 11:50

PS - Someone please come remove the giant bowl of candy obtained by my children. It calls out to me every time I walk by it!! Butterfinger...D'oh!

Comment #109 - Posted by: Yvette at November 2, 2007 7:26 AM

i'm a couple days behind. did front squats last pm

145,155,175,185,205--should have started heavier.something just clicked with these, usually kill my wrists, as i don't let bar rest on shoulders/upper chest enough. worked great last pm.
did 100 hg sits/100back ext.
also 100 back squats at 185# in 9min/30sec

tweaked my back changing a tire yesterday morning
maybe helped form on workout as being careful not to stress it too much.

Comment #110 - Posted by: mtvet at November 2, 2007 7:34 AM


Kick its ass, let me add my best wishes and prayers to everyone elses.

Everytime I think I have reached the limit to how crossfit can motivate me I fine something new, thanks for the interview Robert.

Comment #111 - Posted by: Kevin McClellan at November 2, 2007 7:35 AM


Some videos show us how to get through a day's workout. Yours showed us how to get through life's workout. Thank you.

Comment #112 - Posted by: Hari at November 2, 2007 7:36 AM

bw 170

used 115

5:32 (form was just horrid)

Comment #113 - Posted by: paulw at November 2, 2007 7:38 AM


95# - 25:00 min - took my time with form

Comment #114 - Posted by: jnw at November 2, 2007 7:39 AM

This will be all practice with just the bar.

Comment #115 - Posted by: AVB at November 2, 2007 7:40 AM

Just finished the new CFJ. Rippetoe kicks ass! He tells it like it is. If you ever feel like skipping a WOD, read his article: “Be Alive. Be Very Alive”. Then I dare you not to workout. Inspirational.

Comment #116 - Posted by: EnglishDavid at November 2, 2007 7:41 AM


as rx'd


CAM - Wow brother, you nailed it! Great job.

Comment #117 - Posted by: MWade at November 2, 2007 7:48 AM


fantastic interview. Kick cancer's ass. I checked out your blog (good stuff!), and have bookmarked it to keep up with you. my thoughts are with you.


just playing catch up and saw your comment to me a few days back. i'm like you keep wanting to push through when injured. as tough as it is sometimes we just have to rest! I'm saying this for both of us; who would have thought resting would be tougher then working out?! ;-)

jaileer #59-
it gets easier! stick with it and scale down if you need to. i remember my first month or two of crossfit being so tough. you begin to get less and less sore, and soon you will enjoy that feeling of gasping for air during a tough WOD!

Been so swamped with my day job and training clients, along with prepping for my move and have missed the past 2 WOD's. The gym i worked for just opened up a second location yesterday so I hope to make it to the new gym today and break it in crossfit style! concrete floors and no bumperplates will make isabele very interesting.

Comment #118 - Posted by: nadia shatila at November 2, 2007 7:51 AM


as rx'd


Thanks, Mark.

Comment #119 - Posted by: CAM at November 2, 2007 7:52 AM

Whatever happened to the CF t-shirt "mess you up", I am guessing it was discontinued.

Comment #120 - Posted by: Jason at November 2, 2007 7:52 AM


During the Karabel wod, the video reads "As with Isabel Squat Snatches are not required just get it over head"

So power snatches are not a mod right it is about the work???

Comment #121 - Posted by: Kevin McClellan at November 2, 2007 7:53 AM


Ran a windy 5K in 25:55 (not even close to my best, but pretty happy considering the conditions)

I tweaked my shoulder yesterday either doing pull-ups in the CFWU or during the HSPUs. I didn't want to risk it with snatches today.

subbed 50x 135# squat cleans: 12m

Comment #122 - Posted by: Neags at November 2, 2007 7:55 AM

Knee rehabilitation day for me. Deadlift, squat, lunges - all felt good. I even knocked out a few pistols, but I can only do them with my left leg.

Comment #123 - Posted by: johan edström at November 2, 2007 8:01 AM

30 snatches with 95 lbs. 5:39

Comment #124 - Posted by: gamb at November 2, 2007 8:03 AM

Jeff @ home
135# mostly power snatch
Jr. Bar

Comment #125 - Posted by: JEFF AND CHARITY at November 2, 2007 8:03 AM

Knocked out "Diane" this morning. Felt really good..

40/m/176.5 (damn I don't wanna lose any more wt!)


used feet hooked over oly bar in rack to assist HSPU's

Comment #126 - Posted by: Tim Hamilton at November 2, 2007 8:10 AM

CFWU- 40lb assisted pull ups

30- 30lb. snatches
8 minutes-ish

Comment #127 - Posted by: verve at November 2, 2007 8:14 AM

65lbs 3:01.4
3 sets dumbbell floor press 45lbs
3 sets bent press (no rope) 20lbs

Comment #128 - Posted by: jc at November 2, 2007 8:21 AM

33M / 185# / WOD #191 / CFT 825

CFWU + "Isabel"

For time:
Snatch 135 pounds, 30 reps

95x10, 115x10, 135x5, 115x5 in 18:25
More like power snatches. Work on getting under the bar.

Comment #129 - Posted by: wilson at November 2, 2007 8:22 AM

Once again, my expectations of the crossfit journal have been surpassed. I should have said this earlier, I LOVE the addition of videos. You guys are amazing, keep up the good work!

-a subscriber for life

Comment #130 - Posted by: jay h at November 2, 2007 8:29 AM

#79 J rock--

I have the Again Faster Bar from Jon Gilson. Check it out at

This is the one Cliff is using. It's the heat.

Comment #131 - Posted by: wilson at November 2, 2007 8:29 AM

Bwt: 133

As Rx'd


Comment #132 - Posted by: Speal at November 2, 2007 8:30 AM

12:15; 30 135 snatch!

Comment #133 - Posted by: Brandon Pastorek at November 2, 2007 8:35 AM


Still haven't mastered the snatch (no snickering, please), or even apprenticed it really. I did 30 135lb cleans. Afterwards, I realized I should have done one-arm dumbbell snatches to work on the movement.

Just a reminder to those in Canada who are stuck on trading floors, or happen to be near a tv this afternoon: the business of CrossFit will be profiled at 3:10 ET on BNN, Business News Network.

The interviews were all done during the Toronto cert last weekend where many of you met Bob.

Comment #134 - Posted by: Marty at November 2, 2007 8:44 AM


4:52 (Non-Rx'd with 95#).

I just had to say it...snatch.

Comment #135 - Posted by: Angry G at November 2, 2007 8:54 AM

Thanks for sharing. Keep us posted.



Minute and a half longer than last time but 10lbs heavier.

Comment #136 - Posted by: SueAnne_5'6"/140 at November 2, 2007 8:57 AM

30 - 45# snatches


Looking forward to mucho form help at the cert!

Comment #137 - Posted by: gecko at November 2, 2007 9:01 AM

Skipping today; just wanted to say to Robert: your attitude and courage are remarkable. They should serve you well. Luck and strength to you and your family.

Comment #138 - Posted by: rcurriejr at November 2, 2007 9:06 AM

Well I am right out of sink. I didnt work out yesturday because we had a tact call out on Halloween night and was exhausted yesturday. Will be doing the front squats today and diane tomorrow.

Comment #139 - Posted by: jassch at November 2, 2007 9:10 AM

male 36,175lbs

I did not do this one for time. I was warming up with the movement for about 20 min using 95lbs when a man named John Barry came over and offered to coach me a bit. He was a former Olympic lifter that gave me lots of advice. He coached my form for about an hour with 135, but would only allow me to do a couple of reps before he would step in and help. I know I did more than 30 reps, but I have no idea about the time.
Also I found out, after he left that he was a famous author and historian, that wrote The Great Infuenza, and the Rising Tide, and The Ambition and the Power ( a poli-sci book I read in college.
When I googled him just a little while ago I also found out he started out as w football coach.
Anyway, he goes to my gym only does Olympic lifts
and and handles 275lbs cleans at a body of 169lbs.

Thank you

Comment #140 - Posted by: Jay36 at November 2, 2007 9:12 AM

3 rounds: 5 pullups, 10 pushups, 10x45# ohs, 3 t2b

30x65# hang power snatch 4:00

Comment #141 - Posted by: James at November 2, 2007 9:12 AM

12:50 with 95#

Aggravated an old rotator cuff injury on the sixth rep. Argh.

Comment #142 - Posted by: gyetman_M/33/6'3"/215 at November 2, 2007 9:13 AM

Good Luck & Kickass Bob! Nice murph time
Diane a day late r'xd 5:38 HSPU against wall no assist. The last time 5:30 HSPU self assisted in the rack. Greasing the groove with HSPU's seems to be working.

Comment #143 - Posted by: Troy at November 2, 2007 9:17 AM

bob -- i just saw your interview. it was great to put a face with the name (great murph time, btw!) thank you for sharing your journey with us -- it takes a certain type of courage to do that. good luck, God speed and fight like hell!


Comment #144 - Posted by: colleen at November 2, 2007 9:21 AM

30x50 kg "power snatch"


Comment #145 - Posted by: P_Sthlm at November 2, 2007 9:23 AM

Bob, you are an inspiration, and when you don't feel too inspiring, may your family, friends, and CF aquaintances be the same to you. Please take care, fight strong, and receive victory at the end of your treatments.


Comment #146 - Posted by: James Humphrey, Jr. at November 2, 2007 9:31 AM

How goes it?

Doubled up yesterday on the two previous workouts. Its a bit difficult following the schedule due to family time and career time. But, here are the stats:

Front Squats:
5@135, 5@225, 5@255, 5@275, 2@295 (preparing for 315), 2@315.

21-15-9 Deads, handstand pushups, (added knees to elbows)

didn't time the above. I think it was in 7 - 8 minutes as a guesstimate.

They're going to hate me today. the gym I train at has NO rubber plates and only sports the crappiest bars and iron plates on the planet. I'll just have to slam the iron onto the floor and be prepared for a "please leave now" session.

Been having shoulder problems. I think it is due to overtraining of the pullups. I have been replacing pullups with body weight rows to pull the muscle back into socket. Just wondering if you others have had similar problems.

Comment #147 - Posted by: Paul at November 2, 2007 9:32 AM


95 lbs. 4:50... form was pretty good, actually got better as the reps increased (I couldn't muscle it and had to rely on form). First time I have done this exercise.

Comment #148 - Posted by: Laramy at November 2, 2007 9:39 AM

3/2pullups unassit
4/3 dips unassit
jumproped 5 min 2x, once with each CFWU
"Isabelle" 4:38
tried to do it 65#, got 5 with baaad form so restarted clock and did it 55#, 30 reps, full snatch sans getting below parallel
-my mind used to think of my sweet little niece when I heard this name
45#-10x, 55#-10x, 65#-5x, 75#-5x! feelin' good, gettin' below parallel and holding it, 85#-1x went for 2 but lost balance, end of workout:)
You motivate me! I look forward to seeing your posts throughout this year~

Comment #149 - Posted by: lisaq at November 2, 2007 9:39 AM

30x95 snatch, 7:35 PR (easy, since this is the first time I've done it)

Comment #150 - Posted by: Adam G at November 2, 2007 9:43 AM

5min rope skipping + CFWUx3

WOD as rx'd with 95 pounds: 4:39

Comment #151 - Posted by: Leroy - Holland - 24yo m 173cm/73Kg at November 2, 2007 9:45 AM

I decided to go very light because I wasn't sure I could pull off a heavier weight without hurting myself or things in my garage....

5:21 at 65#

Comment #152 - Posted by: tedw at November 2, 2007 9:46 AM


30 - 65lb full squat snatch (mostly a2a)

30 Burpee pullups

Comment #153 - Posted by: Catfish at November 2, 2007 9:46 AM

30 snatches 95 lbs

I'm pretty sure I could have done the prescribed weight, but being new to the snatch I was afraid I would kill myself. It's quite a committing move going from the ground to overhead.

Comment #154 - Posted by: Shawn M at November 2, 2007 9:47 AM

This is a really scary movement. The gorilla in us needs to come out on this one. helps to be super aggressive.
What a super guy you are Robert! I liked seeing the vein in your right arm..being RIPPED will kill that cancer. plus venipuncture should go smoothly.

Comment #155 - Posted by: Julie Parisien at November 2, 2007 9:48 AM

First rep was with 135, the last 29 were done with 115 lbs.
My favorite part of this WOD is after rep 15 when you drop the bar as you bring it back to the ground and it runs down your shins like a cheese grater. I'll have to try and post some pics.

Comment #156 - Posted by: James at November 2, 2007 10:01 AM

I'm still new at CF....only 3 weeks into doing the workouts. They kick ass!
I've been out of weightlifting for ~2 years but have been running a lot so my strength sucks.
I haven't been able to figure out in any of the exercise & demo areas or faq but is the "Isabel" workout just the 30 x snatches? And what does the WOD mean "use 95#, 65# or broomstick as needed?" Is it recommened to do the cfwu before each WOD to get warm?
Sorry for the newbie clown act.

Comment #157 - Posted by: Chad at November 2, 2007 10:02 AM


After the Toronto cert, and learning how to do the snatch properly (thanks Tony B!), I tried this at a lower weight (65#), and focussed on form. My time was OK (5:30), and I likely could have done it at 95#, but I definitely didn't want to do myself in. Next time I will go for 95#.


Comment #158 - Posted by: Allan Luomala at November 2, 2007 10:03 AM

Yes do the CFWU. Yes 30 reps. WOD=work out of the day. Use whatever weight you can do with good form whether it is 135, 95, 65, broomstick etc. Good luck.

Comment #159 - Posted by: Catfish at November 2, 2007 10:07 AM


Burgener Warm-up x/45lb bar

95lb Power Snatch x 30

45lb Full Squat Snatch x 30

I'm still not very comfortable with the snatch, so I broke it down and worked on my form. Power snatches went well and I could easily go up; the full squat snatches felt very awkward, but got better as I went on.

Comment #160 - Posted by: Chris N at November 2, 2007 10:09 AM

I hate snatches, this is the only excercise I try avoiding as best as I can

Comment #161 - Posted by: Kajan at November 2, 2007 10:12 AM



Had to take my time to keep good form... 2nd time doing snatches... but loving them!

Finished with muscle ups...

10 reps, 2 x 2 in a row (1st time I've done them consecutive!!)



Please click on my name below and send the info to my email as I won't have the chance to check back on the posted comments... Thank you!

Comment #162 - Posted by: Tami C. at November 2, 2007 10:15 AM

The new crossfit journal is great. Love the article by Coach Rippletoe.

One critique - I wish he would at least give a little lip service to the social/environmental causes of the obesity epidemic (safe walking routes, access to fresh fruits/veggies, etc). But overall a great article that I will recommend to others.

Comment #163 - Posted by: tiburon at November 2, 2007 10:16 AM


first time doing snatches and without bumper plates. did 30 @ 95lb and tried to get the movement down. i think they ended up looking more like power snatches from the videos i saw. anybody know why you would power snatch vs. snatch? also, in the two demo videos w/ the girl, why does she jump/feet leave the ground? trying to figure this exercise out...

Comment #164 - Posted by: DubFit at November 2, 2007 10:25 AM

34 M 185

9:30 at #135, all power snatches

Comment #165 - Posted by: The H is O at November 2, 2007 10:29 AM

pre-snatch pulls to 150#, snatch balance to 110#
wod mod'f-110# 6:24, I'm going to keep icreasing the weight each time this wod comes up, last time 98#, and next time 115-120#
post-50 ghd sit up for time-1:56, 1 rope ascent(arms only) 6 ring dips for time-2:23, failed right at the top on the 3rd ascent, used feet on the 4th try.

Comment #166 - Posted by: Rob Corson at November 2, 2007 10:32 AM

I did not do the snatch today. I have been viewing the sit as well and usually going thw the workout that seems more intense for the day. I just started this week really. I have enjoyed the workouts. Today the okc site called for 5 turkish get ups/ 1 pood in each arm followed by 10 pushups....doing as many sets as you could withtin 20 min. I went for about 25 min and did about 20lbs dumbells. We dont have kettleballs at our gym and 35lbs was a little too much for me to balance being a beginnger. what do you guys think. I did about 5-6 sets in 25 min...and was pooped after. Did I do ok?

Comment #167 - Posted by: Jason at November 2, 2007 10:34 AM

Male 37 225lbs

I needed some cardio so I skipped "Isabel" and did "Helen" instead. My time was 21:24

I used a 55lb DB and ran on a teadmill at 1 percent incline


Comment #168 - Posted by: Sam at November 2, 2007 10:42 AM

32 F 154

snatch X 30...60#

woot! woot!

Comment #169 - Posted by: Shannon at November 2, 2007 10:45 AM

Ankle is still a little unstable. It hurts a little to stomp. My snatches suck anyway so I did some form practice, OHS and snatch balance.

OHS 45x15,65x5,85x5,85x5,95x5,95x5
SB with 45 until shoulders were numb, trying to move quickly without any stomp.

I had all but written off OHS. I guess all the broomstick work in the WU really pays dividends. Last time I tried OHS (a few months ago) I did 95 once, the form was terrible and I almost fell. This time I was doing sets of 5 with good form and felt (relatively) stable. Thanks Coach!

Robert - I didn't get a chance to watch the interview yet, but I will later on. Good luck and keep fighting. We are with you!


Comment #170 - Posted by: JPW at November 2, 2007 10:51 AM

63# 12:29

Comment #171 - Posted by: jolie at November 2, 2007 10:52 AM

Long time lifter, first time snatcher. 2 x 15 with 95lbs. Need to work on my form, but still an awesome exercise.

Comment #172 - Posted by: Pete in Balad at November 2, 2007 10:54 AM

M 39 175

scaled to 115


Still working on form...

Comment #173 - Posted by: Steeliekid at November 2, 2007 10:56 AM

35m 198lbs 70"

2nd time doing Isabel and it wasnt any easier this time. Although I did cut alot of time off from the first time i did this wod. I am not familiar with the snatch. I had to watch several vids and practice alot with a pvc pipe at home before I went to the gym and made a fool out of myself. I did get several odd looks as usual along with the interruptions. "Hey buddy this is for time talk to me when I'm finished please" people always want to know where I get my wod for the day and I am proud to tell them Crossfit. Been doing it now for about 4 months and have seen amazing results. Thanks for all the support and wods coach and everyone else.

cfwu x 3

asrx 9:10

Comment #174 - Posted by: shawn hultquist at November 2, 2007 10:57 AM


As rx'd: 9:50

Woke up with a tweaked back, didn't think I was going to be able to do the workout. After a warmup I figured I could do it if I went slow...slow is not a good recipe for snatches, but it was all I could do. Lack of explosion hurt time.

Comment #175 - Posted by: Corey at November 2, 2007 11:01 AM


First time snatcher as well
Boy, what a surprise this WOD was - way more difficult than I expected. Correct form is brutal

30 x 45#

Comment #176 - Posted by: Fat Slice at November 2, 2007 11:04 AM

Regarding comment #168 "I needed some cardio so I skipped "Isabel""

I thought that my heart was going to explode.

Comment #177 - Posted by: Catfish at November 2, 2007 11:05 AM

Regarding comment #168 "I needed some cardio so I skipped "Isabel""

I thought that my heart was going to explode doing Isabel today.

Comment #178 - Posted by: Catfish at November 2, 2007 11:06 AM

Wilson, nice work

WOD: power snatches (135#), working on the catch


Comment #179 - Posted by: Steely at November 2, 2007 11:08 AM

Wilson, nice work

WOD: power snatches (135#), working on the catch


Comment #180 - Posted by: Steely at November 2, 2007 11:08 AM

Wilson, nice work

WOD: power snatches (135#), working on the catch


Comment #181 - Posted by: Steely at November 2, 2007 11:08 AM

As Rx'd:

5:16 PR

Form wasn't perfect on everyone, but they were all snatches. Last one had a slight press to the top finish. Good WOD.

Comment #182 - Posted by: Uncle Rico at November 2, 2007 11:09 AM

3:02 65# lower back sore from deadlifts and raking leaves yesterday

Comment #183 - Posted by: ccraft at November 2, 2007 11:11 AM

well this workout was all over the place today, 45 minute warmup with weight ranging from 45-125. Landed 135, 2x and failed probably 40 times, i am losing the weight forward. After about an hour and 15 min i decided i need bumper weights, oly shoes and a vid camera to review my form. On a positive note, 120 was my previous max on a snatch and i landed 135 2x.
After all this i decided to do 135lb OHS for time= 9:33.
post: hunt

Comment #184 - Posted by: bleedcf at November 2, 2007 11:20 AM

#168 Sam-

wow, isabel IS cardio for me! I'm dripping with sweat and out of breath after doing that workout, and it takes all of 5-8min. I spend 30 min running and don't feel like i got as good of a 'cardio' workout.

Comment #185 - Posted by: nadia shatila at November 2, 2007 11:22 AM

This was my first time with the snatch. I've been doing Crossfit for a week, and it's great. WOD Power snatches 95# x 30 in 4:52

Comment #186 - Posted by: Lando at November 2, 2007 11:25 AM

m 27/5'7/160
scaled to 105 but think I should have tried at least 115 or even 135. Just dont do snatch very much...yes I know its sad...

broken in 5 sets of six and focused on form, tried full squat on all


Comment #187 - Posted by: decton at November 2, 2007 11:26 AM

Used 115# but should have used 95#

time was 7:40


Comment #188 - Posted by: John G at November 2, 2007 11:29 AM

as rx'd full squat snatches 7:16 last time 9:23

Comment #189 - Posted by: brenr colson at November 2, 2007 11:30 AM

as rx'd full squat snatches 7:16 last time 9:23

Comment #190 - Posted by: brent colson at November 2, 2007 11:30 AM


as rx'd 8:40
didn't go as planned

Comment #191 - Posted by: Alex Kornishev at November 2, 2007 11:31 AM

As humbling a video as any

Comment #192 - Posted by: stoguy at November 2, 2007 11:34 AM

Tim: as rx'ed, 135x30

7:44 (over a minute slower than PR)

I blame myself for doing Fran yesterday...

Comment #193 - Posted by: Tim T at November 2, 2007 11:39 AM



Comment #194 - Posted by: Brutz at November 2, 2007 11:39 AM


6:40 135 x 30
legs are still feeling it from yesterday
thanks fran

Comment #195 - Posted by: usmcarty at November 2, 2007 11:42 AM

Bob: thanks for having the strength to share your situation and outlook in the interview.

Mental strength combined with physical strength is so admirable and powerful, and it's why you will win.

Keep it up.


Comment #196 - Posted by: MHood at November 2, 2007 11:44 AM

Tried this WOD using dumbell snatches, but my technique is really rough. Anyone have some snatch technique advice for a newbie crossfitter? Thanks.


Comment #197 - Posted by: Charlie at November 2, 2007 11:49 AM

ps. For those who have trouble with snatch form, it would be a very, very good idea to begin your warmups with the Burgener warmup ( There are numerous variations on the theme, but I abbreviate it to:

1) Shrug from bent knees, 5x
2) High snatch pull from bent knees, 5x
3) Muscle snatch from bent knees, 5x
4) Snatch push press, 5x
5) Drop snatch, 5x
6) Power snatch, 5x

The above sequence is also what Coach B himself published in the CFJ article on his warmup. I usually borrow my wife's Junior bar (22#) for it.

If you swap out overhead squats and replace them with this as part of your warmup, mindful of form, your snatch will improve dramatically. At least half of the snatches I do for 'Isabel' are pure pop -- once they're headed up, all I have to do is get under them for the support, and lock out. The difference is not subtle -- when you get the explosion and landing straightened out, most everything else takes care of itself.

Just my $0.02 for those who are having trouble.

Comment #198 - Posted by: Tim T at November 2, 2007 11:49 AM

#195: do the Burgener warmup before every WOD.

Dumbbell snatches are a fine exercise but they will not help you tune your (Olympic) snatch form.

Comment #199 - Posted by: Tim T at November 2, 2007 11:52 AM


65pound snatch

Comment #200 - Posted by: sam at November 2, 2007 12:00 PM

5min rope skipping + CFWUx3

WOD as rx'd with 122.22 pounds:

Time as rx'd 7.00

Did the WOD with one goal. Just get the weight in position above my head withouth the bar touching my body.

Gotta do this one without weight in the warm up to work on form and strentgh...

Comment #201 - Posted by: onefinesuri at November 2, 2007 12:01 PM

6:25 Sub 85 lbs

Comment #202 - Posted by: Hari at November 2, 2007 12:11 PM was not a good day at the gym!
I could feel it in the warm up of just not being able to pull that bar up. Fatigue? Being sick earlier this week? Needing a rest? not sure what the deal was but nevertheless, my energy level was not there today.

Prior: 65 pounds, Time 5:30, most full squat

Today: 65 for the first 10 reps, then 60, time: 9:30. Most power squats. Yikes, nearly double the time and form stunk.

I got frustrated so then did some 30 1 Arm snatches with a 25# DB (15 each arm), then held a 25# DB in each hand and did about 16. Then did about 80 OH walking lunges with two 25# DB.

Comment #203 - Posted by: in8girl at November 2, 2007 12:11 PM


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

Time 5:44

Comment #204 - Posted by: auroragary at November 2, 2007 12:12 PM


i have never done a snatch before and this was my first isabel. i really tried to pay attention to form and completing the movement correctly. i started with the bar, then went to 65. after that, i decided to try the isabel with 95lb.

95lb snatch


i think i have the form pretty good, so next time should be better. after some practice, i want to try as rx'd.

Comment #205 - Posted by: Ren at November 2, 2007 12:12 PM

first time doing snatches. form was ok i think.

95lb throughout

TIME - 5:54

Comment #206 - Posted by: smithwick's at November 2, 2007 12:12 PM


115 lbs. 4:42

Can't get more than two in a row using 135

Comment #207 - Posted by: brewer at November 2, 2007 12:20 PM

Feelin' inspired today, so I decided to combine that last two WODs

I don't know if this particular animal has been done, if it might have a name or even if such a combination might be advisable...

What I do know is that it was very tough and it required stregth, explosive power, edurance, concentation and technique and that I seemingly have none of these!

As I wrote in my log-book today I jotted down a name beside this WOD and it will henceforth be known to me as -

21-15-9 Rep rounds for time:
225 pound Deadlift
95 pound Snatch
Handstand Push-up

T = 18:50
(*Power Snatch. Partial assist on the HSPU)

Comment #208 - Posted by: Chris Melanson at November 2, 2007 12:24 PM

Isabel- snatch
30 X 45LB
First snatch, weight was light form was terrible, my body wanted the press to be the final movement

Comment #209 - Posted by: stlr at November 2, 2007 12:37 PM

Just saw Marty's (134) interview on BNN in Toronto. Great interview with Coach. Coach reiterated his commitment to excellence ahead of profits. There was a shot of Marty and others doing fight gone bad, lots of sweaty, exhausted, but excited crossfitters.

Nice work Marty!

Comment #210 - Posted by: Smithy at November 2, 2007 12:43 PM

for comment #166 it should read - post was 1 rope ascent (arms only) + 6 ring dips x 3 = 2:23, except after failing the 3rd ascent I used my feet on the next ascent, as arms were cooked.

Comment #211 - Posted by: Rob Corson at November 2, 2007 12:43 PM


first 12 w/135, remaining 18 w/95...form much better.

5:33...seriously need to work on the form of my snatch.

Comment #212 - Posted by: Nick at November 2, 2007 12:44 PM

I also have shoulder problems and most likely will stay away from doing snatches. If anyone has a good workout to sub for Isabelle, it would be appreciated.


Comment #213 - Posted by: gaurav at November 2, 2007 12:48 PM

11:46 as rx'ed, 135lbs with full squat snatch. Almost a 3 minute improvement.

Well I used some serious 'strategery' today and set my timer for 20 second repeats so I'd average three reps per minute to reach my 10 minute total goal and it was going well up to about rep 11 but then I missed one and that threw things off. Still, I'm pleased with my new PB, the snatch training is paying off and I only missed about 3 reps this time.

Pre-very little push jerk practice and many snatches at lower weights...
I'm smoked, using that much weight (25lbs off my 1RM max) for 30 reps just destroys me.

Comment #214 - Posted by: gaucoin at November 2, 2007 12:50 PM


85 lbs
My shoulder is feeling wonky, so I took my time.

The same weight was feeling -easier- by the last 10 reps. Next time I'll go for a higher weight :-)

Comment #215 - Posted by: Jeff A at November 2, 2007 12:54 PM

Josh Murphy and I did today's Seal WOD in 33:35(me) and 34:17(Josh). I did some snatches earlier in the week with the bar which is a weak excuse but it's the best I can come up with.

Comment #216 - Posted by: john wopat at November 2, 2007 12:56 PM

5:48 not really good squat snatchs need lots of work

Comment #217 - Posted by: tj mahl at November 2, 2007 12:56 PM

did the navy seal crossfit wod. Oh boy! Anyone else try their wod's?

Comment #218 - Posted by: Mark Kaipust at November 2, 2007 12:59 PM

My form broke down and I was pushing the bar overhead towards the end. Need to work on that.
I like Isabel, I'd hang out with her again!

Comment #219 - Posted by: Bev K at November 2, 2007 12:59 PM

awesome performance today!

Comment #220 - Posted by: Rob Corson at November 2, 2007 1:04 PM

QUESTION. Is this snatch routine taking the weight all the way to the ground, or is it only to the knee position?

Comment #221 - Posted by: Paul at November 2, 2007 1:11 PM

7:33 with power snatches at 105#, more than three minutes faster than last time, increasing weight next time.

Comment #222 - Posted by: Sam L at November 2, 2007 1:16 PM

What's the standard positioning for feet when doing the snatch? How far can the toes be pointed out if any?

Comment #223 - Posted by: c at November 2, 2007 1:26 PM

I'm behind this week so I did "Diane" and the previous days WOD today.



Deadlift scaled to 155

Followed by 5-5-5-5-5 of front squat

Comment #224 - Posted by: Mo at November 2, 2007 1:29 PM

40k (88#)12:29

The snatch and the double under. My worst exercises. From now on all my extra 5X5's are going to to be geared toward improving my snatch.

I'll be a big boy someday.

Comment #225 - Posted by: freddy c. at November 2, 2007 1:32 PM

age 17 bw 170
4:01 but i did power snatches instead on accident.

make sure 2 go all the way down next time

Comment #226 - Posted by: Chris S at November 2, 2007 1:33 PM


95lb Squat snatch.

Comment #227 - Posted by: Ben S. at November 2, 2007 1:40 PM


breakfast: run 47 minutes = 6.1 miles

75# full squat snatches
time = 4:57

woohoo! pr!

Comment #228 - Posted by: cleverhandz at November 2, 2007 1:46 PM

Yo Isabel! Nice snatch!

First time with this girl so kept it at 95#. Took 6:25 in sets of 10.

Comment #229 - Posted by: Boxer4_M/44/230/6'4" at November 2, 2007 1:49 PM

d - 29m/175

7:06 as rx'd (135#)

mixture of power, squat and somewhere in-between

j - 33f/125

rest day - fighting nasty cold

Comment #230 - Posted by: dmarsh at November 2, 2007 1:58 PM

Finished 'Isabel' in 9:15 with 95lbs. Was exhausted from participating in one of our boot camp sessions due to low attendance for today. We performed 300 yard runs in between Box Jumps, Squat Press, and Kettlebell Swings with a rep scheme of 21-15-9.

Hey everybody! My spouse and I (Val Whiting,former basketball pro & business partner) are experimenting with performing CrossFit workouts 4-days a week and 1-day a week of a long run to prepare for a marathon. Has anyone ever done this before?

Comment #231 - Posted by: J. Raymond at November 2, 2007 1:59 PM

Isabel (30 x 65# snatch)
6:18 (last time was 4:03 with 45#)

I'm going to copy and paste all these wonderful 'pats on the back' and read through them when the going gets tough.


Comment #232 - Posted by: Robert Olajos at November 2, 2007 2:04 PM

When finishing the snatch, what the heck are you supposed to do with the weight? Drop it?
As rxd
did 9 then sprained my wrist.
Great workout!!!

Comment #233 - Posted by: mikeman at November 2, 2007 2:04 PM

Got my left wrist injured while doing snatches..
this is not good news. Had some previous problems with it and probably gonna take a while to recover.
Makes me really angry!

- OlliS

Comment #234 - Posted by: OlliS at November 2, 2007 2:04 PM

Depth on squat limited by injury.(unable to go a2a)

Comment #235 - Posted by: chris l at November 2, 2007 2:12 PM

I am a triathlete using Crossfit in the off-season to re-build strength lost over the years as I have focused on endurance training.

The crossfit program is great but when triathlon season comes back around I will need to go back to putting in the miles in the pool, on the bike and running. I am seeking ideas/guidance regarding the incorporation of crossfit into my in-season training.

Comment #236 - Posted by: Big Al at November 2, 2007 2:12 PM


c2 row 1k
CFWU x 3
Bergener WU

"Grace" 30 reps 65# 12:03

Still learning the snatch. Most reps were power snatch and hanging snatch. Will continue working on technique.

Post: 4 set each BP, BS, P

Comment #237 - Posted by: hiflyer51 at November 2, 2007 2:13 PM


holy moly! that is one awesome display of power. congrats.


great time with that much weight and full squat. since that video the other day said all we have to do is get it over head (power snatch), i was going to do that but now i'm feeling a bit shamed.

Comment #238 - Posted by: ken c at November 2, 2007 2:13 PM

Oops, meant "Isabel"

Comment #239 - Posted by: hiflyer51 at November 2, 2007 2:14 PM


subbed 75# after it became apparent that I was reverse curling the weight. Focused on hip extension and proper form: 5:28.

Comment #240 - Posted by: edevine at November 2, 2007 2:16 PM

63# 11:30 full squat snatch
Just didn't have it today... blaming Diane:)

Comment #241 - Posted by: Sue Ady at November 2, 2007 2:20 PM

Hey Big Al:

Regarding your question of triathlon training...I am not a triathlete, but there is an article on that topic in the November issue of CrossFit Journal. It was a great read and lots of great other articles as well. FYI...

Comment #242 - Posted by: Joel B. at November 2, 2007 2:21 PM


wod as rx'd
2:47 135lbs


Comment #243 - Posted by: sam lewis at November 2, 2007 2:23 PM

Age 35
BW 148#

Isabel (30x 95# Snatch)


Comment #244 - Posted by: Shawn B. at November 2, 2007 2:29 PM

AS RX'D 4:52

Comment #245 - Posted by: Nloop at November 2, 2007 2:35 PM

Hey everyone, like I said before, first time doing snatches, ever!

pre: 2 rounds of the CF warmup, snatch practice with bar

workout: 30x 65# snatches ~4/5 minutes

post: finding 1rm for snatches.. got to 95# and form got ugly.

20 yo/m/152# bwt

I had done about a year of strength training (went from 133# to 155# bwt in that time) starting a little under a year and a half ago, few month break due to heavy college class load (went from 155# to 143# in that time), 3-4 weeks of strength training again starting about 1/1.5 months ago. Finally started crossfit about 9-10 days ago after a buddy turned me on to this web page. I love the workouts, much more fun than strength training, and much more beneficial in all areas!

Thanks everyone, the advice and questions on these comment pages really helps me out, as do the exercise/demo videos. I also enjoy some of the daily videos. Bob, keep up the fight man, my aunt died a few years ago from a rare type of cancer, and my grandmother (on the other side of the family) is fully recovered from a very aggressive form of lymphoma. My heart and prays go out to you, keep up the fight!

Comment #246 - Posted by: Gavin at November 2, 2007 2:37 PM

Bob, you are incredibly motivating. My mom is a breast cance survivor of about 10 yrs now so I can relate in some way. Keep up the awesome attitude and great to see the interview with you!

Comment #247 - Posted by: Speal at November 2, 2007 2:38 PM

Oh, yeah, I love being tall!

My first time with Isabel. I have never done a snatch in my life, actually.

Since my fiasco at Gold's yesterday about putting my feet on the wall (HSPUs), I decided to do these snatches + HSPUs. HSPUs; another true first. I went to my city gym and THEY let me put my feet on the wall.


~20 min.

Worked on form big time; going deep, neutral back, using my arms right, etc. (Thank you, video section.)

Comment #248 - Posted by: Grantonio_FL at November 2, 2007 2:39 PM


Pre: 2 Mile run - 15:25

WOD: never done snatches before so I used 65# & worked on form

65# x 30: 5:32

3 sets of 65# x 10 OHS
200 walking lunges

Comment #249 - Posted by: Travis from Reno at November 2, 2007 2:45 PM

33/M 5'7"/165

Trying to get to Rx

5 @ 95
10 @ 115
10 @ 125
5 @ 115


Comment #250 - Posted by: Ryan B at November 2, 2007 2:48 PM

Weight was easy. Form was impressive at times and rediculous at others. I kept wanting to split. I found it much easier keeping my feet closer together.
~10 min
Threw in some bear afterwards as well as db snatches and L pu's

Comment #251 - Posted by: Rush at November 2, 2007 2:52 PM

25 6'5" 250

Comment #252 - Posted by: Rush at November 2, 2007 2:54 PM

32m 230#

as RX'ed in 14:46

lower back was still a little tight from yesterday's Diane. all snatches were power snatches.

Comment #253 - Posted by: j-seal at November 2, 2007 2:54 PM

After i read allison's comment laughed for like 5min,....i bet the endorphin high helped that though.

Wasn't feeling it today so i picked aworkout i could just grind through and my Lower back was killing me from the dl and olympic club yesterday

first attempt at Karen with my new dball

8:50 a lotharder than i thought

i then did some waiters carries with the ball. Killed my forarms with the whole stabelization thing.

YYYYYYYYYAAAAAAAA for rest day tomorrow

Comment #254 - Posted by: mattpalozola at November 2, 2007 2:54 PM

Did a kipping pull-up ladder. Got 10 minutes before skin was in danger of just ripping off. Then, squat snatches. 65 kg easy, 70 kg almost.

From here on, I'm focusing on squat snatches, kipping pull-ups, kettlebell swings, and running. The snatches are one-rep max efforts. The swings, pull-ups, and running are either mixed into couplets or triplets a la Helen, or done alone, like in sprint starts, pull-up ladders, or minimum sets to 100 with different bells. I need to acquire a 1.5, 2, 2.5, and 3 pood kb on the cheap.

Comment #255 - Posted by: Andrew H. Meador 23/M 6'4"/210 at November 2, 2007 2:55 PM

1st time doing snatches
CFWUx3, subbed HSPU for OHS

10@65 to practice form
10@95 I suck at snatches
10@65 form getting better
broken into sets of 5.

Found my new weakness, need lots of work on snatches and using the hook grip. I'm loving crossfit. I think this makes 4 or 5 weeks doing the WODs and I love the different challenge each day and exposure to new movements. This beats the crap out of the past 13 years I've spent doing hypertrophic bodybuilding workouts (I may incorporate some of that back into my workouts in the future in addition to crossfit). The only thing that worked me like this was the pre-season 2-a-day workouts playing NCAA lacrosse.

Comment #256 - Posted by: Todd Lightner at November 2, 2007 3:08 PM

33m 195

13:09 scaled to 45 kg (99 lbs.). First time to do Isabel. Good stuff.

Comment #257 - Posted by: gant at November 2, 2007 3:08 PM

WU: 500m row, CFWUx3, squat cleans w/10lb bar

WOD: 10x15lb bar, 10x45lbs, 5x65lbs, 5x75lbs - much better technique today. Did a bunch more w/the 15lb bar after, didn't count them to practice more.

Last time we did this, my technique was horrible and I was using too much weight, which made it worse. I feel like I got a lot more out of today doing weight that allowed better technique.

Have a nice rest day everyone :)

Comment #258 - Posted by: James at November 2, 2007 3:10 PM

I learned these today - got fairly decent at them... stayed light at around 45 kg

Comment #259 - Posted by: Ryan at November 2, 2007 3:10 PM

2:40 w/ 75#s

Comment #260 - Posted by: lawman698 at November 2, 2007 3:10 PM

95 lb

Comment #261 - Posted by: Carney at November 2, 2007 3:12 PM

man, we are sooooore from yesterday!

Jason-85lbx9/75lbx21 6:41
Denise-45lbx30 4:56

Tomorrow is rest day. please.

Comment #262 - Posted by: Tybee Islanders at November 2, 2007 3:13 PM


Heal. Now. Perfectly. Thoroughly.


Comment #263 - Posted by: Spider Chick at November 2, 2007 3:15 PM


w.o.d rx'd- 8:29

30 ring pu
20 strict pu
pyometrics 3 rnds

Comment #264 - Posted by: chip at November 2, 2007 3:27 PM

m/33/176 181 days since CF, Columbus Ohio

95 lbs


Comment #265 - Posted by: EnDer at November 2, 2007 3:39 PM

29yo M 165lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 5 HSPU w/rack per round. Snatch stick x 10.

Snatch 75lbs x 30
Mostly power snatches, got into more full squat snatches toward the end. First time using bumpers for snatches.
Time 21:48

Compared to 070922: 12:57 with 65lbs
Foam roll after

Comment #266 - Posted by: Sesoku at November 2, 2007 3:42 PM


trying to progress to snatches - feel like I need to get squat cleans down first - so I subbed 115# cleans

Did basically power cleans - sort of half squats - can't seem to make myself get under the bar and squat


Comment #267 - Posted by: Pete - Decatur, GA at November 2, 2007 3:52 PM

Anyone from northern Ontario has to be tough with the black flies and heat in the summer and cold @ss winters! I grew up in southern MB so I spent a bit of time in your parts.
35 min Murph avec vest! Machine!
Keep fighting Brother
Just another FF'r

Comment #268 - Posted by: Rush at November 2, 2007 4:02 PM

first time to hit this workout...5:47...not really sure what to think about my time...but I will say it hurt...bad

Comment #269 - Posted by: Blinn at November 2, 2007 4:05 PM

back was a little sore from yesturdays wod but did allright..
105lbs 30 snatches 5:30
m/185/6'/21yrs old

Comment #270 - Posted by: Joe at November 2, 2007 4:07 PM

Did Two Wods today also:

95LB Snatch for 30 reps in 6:31 secs

Tabata What:
Run 400 meters
Tabata Squats (45 lbs) (9)
Tabata Push Press (135 lbs)(3)
Run 400 meters

Comment #271 - Posted by: Bryant at November 2, 2007 4:11 PM

Modified CFWU x 3
Burgener Warm-up
5 x bar dips
10 x sit-ups
10 x back-extensions
5 x pull-ups


For time:
Snatch 89 pounds, 30 reps

Total time = 6:28 (power snatches)

Comment #272 - Posted by: Nicholas Burgett at November 2, 2007 4:12 PM


2 x 40 kg (88 lbs)
28 x 30 kg (66 lbs)

Major form issues...

Comment #273 - Posted by: Tom-Filip M/22/170 cm/75 kg at November 2, 2007 4:19 PM

Thanks for posting the link to the Burgener warm-up. I've never done snatches before so I will use this tomorrow to develop my form. Start with PVC pipe then move up from there. I can't wait!

I never cease to be amazed by the community of CrossFit. Bob, you have our prayers 100%.

Comment #274 - Posted by: Joh at November 2, 2007 4:19 PM

Burgener WU
65x5 WU
96x5 WU

30 Snatches for time

Did this out on the lawn on a sheet of plywood in case I had to bail.

95lbs in 5's. All were full squat snatches.

Worked a little heavier afterward
115-115-125-125(f)-125 PR!
135(f)tried a few times but they turned into cleans.

Nice work Speal
Great interview Bob.

Comment #275 - Posted by: jon h at November 2, 2007 4:36 PM


full squat snatch w/ 65#


Comment #276 - Posted by: Jarod at November 2, 2007 4:37 PM

Day 21 IR

Variation on "Annie"
Double-under 50-40-30-20-10
GHD Sit-up 25-20-15-10-5
GHD Back Ext 25-20-15-10-5


Comment #277 - Posted by: bingo at November 2, 2007 4:39 PM


115# x 30 in 4:07.

Last time: 95# x 30 in 3:01.

Still need a lot of work on form.

Comment #278 - Posted by: RJF at November 2, 2007 4:41 PM

As rx'd 9:39. I need bumper plates. Letting the bar down without hurting myself each time was nearly as tough as putting it overheard.

Comment #279 - Posted by: Josh G at November 2, 2007 4:41 PM


Embarassing showing today. I used 115# and didn't even come close to my last time (where I used 110#). I blame Diane.

I may try to redeem myself and retry Isabel sometime next week.

Comment #280 - Posted by: MaxG at November 2, 2007 4:42 PM

back still out...

Comment #281 - Posted by: KSC at November 2, 2007 4:42 PM


jumprope 500 su
cfwu x 3 -pu

practiced snatch movement w/bar; form sucked so rather than do it wrong, decided to practice OHS

5 sets 8x 65lbs; 2 sets 5x 75lbs; improved

still frustrated, so did:
3 x: 400m run, 30 su, 30 pushups, 30 squats + 400

will incorporate the Burgener warm up to improve

Comment #282 - Posted by: MHood at November 2, 2007 4:45 PM


95lb snatch x30 reps = 9min

Comment #283 - Posted by: John Bilenki at November 2, 2007 4:46 PM


As rx'd 60kg/132# full ROM


Comment #284 - Posted by: austinb at November 2, 2007 4:47 PM

Thanks, guys!

I tried this for post:
10 jumping sit ups
12 40lb push press
15 zercher 55lb sandbag cleans

Only got one round and I nearly died, bad idea for post-Isabel. Isabel makes me miser-abel.

Comment #285 - Posted by: gaucoin at November 2, 2007 4:47 PM


115x24 (minutes)
Failure at 95 attempt

Comment #286 - Posted by: Ryan at November 2, 2007 4:50 PM

Jumping sit ups? Is that where you sit up into a deep squat position, then jump? I have just never heard of it before and was very curious about how a jumping sit up works.

Comment #287 - Posted by: scott at November 2, 2007 4:56 PM


looked up "snatch" at urban and i finally see what all the commotion is about it. the previous posts on it were confusing without prior knowledge to its meaning, to say the least.

did Diane today with 185lbs.


Comment #288 - Posted by: Phong at November 2, 2007 4:57 PM


I was going to skip the snatches and do something else. But after reading about other people who also fear the snatch (snerk), but did it anyhow, I decided to just try it.

The first 15 were with my 17lb (I think) breaker/tamper bar and the last 15 were with my 35 lb bar. It was kinda fun! 9:30

Comment #289 - Posted by: Kim in MT at November 2, 2007 5:09 PM

Still working on the snatch. I have a fear of this move. Did 3 rounds Burgner warm up with a 18# bar, then 30 squat snatches with a 24# bar.

Comment #290 - Posted by: Norma at November 2, 2007 5:09 PM

Chris and I just received instruction on the snatch from Scott at crossfitcny so that helped a lot. We both had to scale I did 95 and chris @ 55 then just the bar.
Nolan: 7:12 felt pretty good, next time more weight
Chris: 9:57 had some issues with form but still new to the snatch

Comment #291 - Posted by: nolan at November 2, 2007 5:10 PM


135# Snatch 30 reps

As RX'd: 10:48

Last time i pussed out and only did 95lbs., but i figured that if i could max @ 200lbs. then i needed to do 135lbs. and just suck it up.

Comment #292 - Posted by: Raze at November 2, 2007 5:16 PM

30 X 115 lbs. power snatches - 7:04. Sore/weak hamstrings were the weak point. Will do at as RX'd next time. If Speal can do it at 133 lbs., I have no excuse.

3 rounds in 12:46
run 12 lengths basketball court (about equivalent to a 400m run)
15 thrusters with two 45 lb. db's
3 rope climbs

Comment #293 - Posted by: russ greene at November 2, 2007 5:17 PM

As RXD 4:35min previous 6:15min

Comment #294 - Posted by: Panda at November 2, 2007 5:17 PM



Comment #295 - Posted by: Chrissy at November 2, 2007 5:18 PM

m 35 bw 161

Done at crossfit gym.
Snatches are very much a work in progress.

95 lbs

38 in 8:10 (I didn't count "presses")

Comment #296 - Posted by: dandny at November 2, 2007 5:19 PM

Used a broomstick this time and realy tried to focus on form, that and I did not have time to go to the gym.

Comment #297 - Posted by: Gideon at November 2, 2007 5:25 PM


I too am curious on the jumping sit-up?

Comment #298 - Posted by: austinb at November 2, 2007 5:25 PM

7:35 with 110# and all power snatches.
First time with this weight. I could have pushed harder though but since it is still a relatively tough exercise technically I spent a little too much time in the set up between reps.

pre: cfwu, bwu , snatch pulls
post: 3 failed muscle ups, 50 ghd back ext/situps back to back followed immediately by 100m run

Comment #299 - Posted by: Intent at November 2, 2007 5:38 PM

Hey Guys!!!

1st time Crossfitter!!!! And that workout was brutal!!!!!! I about hurled but feeling like I had a great workout..........and now i can't get off the couch!!!!


as rx'd


Comment #300 - Posted by: Jason Paul at November 2, 2007 5:40 PM

95# power snatch - 30 rep

115# front squat - 40 rep

I can't get the overhead squat. Back and hams are much stronger than the quads so I always want to lean over like I'm doing a back squat.

I vow to get the overhead squat before this WOD comes around again.

Comment #301 - Posted by: Charles at November 2, 2007 5:41 PM

RE:post 178 and 175

I think all the workouts are great cardio. But what I meant was I needed to run. Basically because my Agency has PT standards and I need to increase my run times. The cardio I get from a workout is great but the only thing that helps build running endurance is, unfortunately, running. Personally I hate long distance running, I've always been a sprinter in both team sports and when I ran track. Anything more than 220yds is long distance for me.

Comment #302 - Posted by: Sam at November 2, 2007 5:41 PM

m/26/6'3"/165 first Isabel.

65# x 30 in 4:25

Have been out for a while from a soccer injury. The first few weeks are gonna hurt real good!

Comment #303 - Posted by: Kwood at November 2, 2007 5:42 PM

finished in: 4 min 31 sec (75 lb.)
prev PR: 6 min 5 sec (65 lb.)

my snatch technique is getting better. today motivated me to dedicate an additional workout to completing my next 30-rep snatch attempt at 95 pounds and in even less time:

30 bar dips
30 strict pull-ups
30 push-ups
30 bar-hang leg raises
30 kipping pull-ups
30 wallballs

Comment #304 - Posted by: notw at November 2, 2007 5:54 PM

22 / m / 180 / 5'11"

Comment #305 - Posted by: notw at November 2, 2007 5:56 PM

Scaled to 95 lbs.

I did full snatch. Bar hit the ground every rep and full squat.

Comment #306 - Posted by: porrada1 at November 2, 2007 5:56 PM

Bob - In watching your interview, I was shocked to say the least in hearing you say you had just been diagnosed with cancer. I would not have expected it in looking at you, but I guess that is the insidious part of the disease. I applaud your positive attitude and the fact you are not changing your life for the damned disease, instead, you are going to destroy it through determination and desire. I wish you all the best and hope your treatments go smoothly. There is nothing in life that is unbeatable! -- Ian Carver

Comment #307 - Posted by: Ian Carver at November 2, 2007 5:59 PM

2:07 52#

Comment #308 - Posted by: AllisonNYC_22/5'2/115 at November 2, 2007 6:01 PM


first time doing this, didn't clock it. used 89# cept for the last 5, i used bar to work on form. Ouch..

Comment #309 - Posted by: newman at November 2, 2007 6:04 PM

LJ: 35#, 2:15
JB: 95#, 4:25 (first two reps 135#)

Comment #310 - Posted by: JB at November 2, 2007 6:05 PM

Oh! And I meant to say that Bob, your attitude is incredible. I was checking out your blog and I guess I could imagine settling into a fairly good attitude, but it appears you had an incredible attitude from day 1. What grace under fire you have! I wanna be like you when I grow up! If anyone is well-equipped to beat this, it's you.

Comment #311 - Posted by: Kim in MT at November 2, 2007 6:11 PM


75# BB squat snatch
30 reps

...anybody else ready for a rest day?!?!

Comment #312 - Posted by: eric78758 at November 2, 2007 6:12 PM

my success/progress in the front squat did not carry over to my unburgeneresque snatch. did about 20 with just the bar then went up to 95#.
after about 10, went back to the bar for 30--gotta suck it up and work on these.

did 21,15,9 of 185# bench press, 40# pullup, 95# shoulder press. 19 min, 21 sec.

Comment #313 - Posted by: mtvet at November 2, 2007 6:14 PM


2:07 52#

Holy snatch thats fast

Comment #314 - Posted by: austinb at November 2, 2007 6:20 PM

subbed 95lbs.


Mike Donnelly

Comment #315 - Posted by: rosceaux at November 2, 2007 6:22 PM

Bob - Watched the video. Great Interview! I'll be checking your blogspot regularly and sending positive vibes. Fight on.

Comment #316 - Posted by: JPW at November 2, 2007 6:33 PM

I checked my previous results and I am going slower. However, I tried to follow the form in the US powerlifting handbook today and I think that my form has gotten better than last time.
16 minutes at 135#

have to use the rubber plates cause dropping the bar is easier when doing reps

Comment #317 - Posted by: mhollis at November 2, 2007 6:38 PM


First 10- 95lbs
Last 20- 65lbs


First time doing a snatch. Need to work on form. Lucky to have help from a trainer at my gym.

I've officially survived a month of Crossfit workouts (albeit a lot have been scaled). It's definately been an eyeopener. I usually run, MTB, and ride road. Don't usually hit the gym but this stuff really has me motivated! This stuff rules!

I think my thin adolecent-like beard is getting thicker from all the testosterone produced from these workouts! ;) Thanks Crossfit!

Comment #318 - Posted by: xcridingdc at November 2, 2007 6:43 PM


Can't do snatches yet, so I subbed for Grace.

Upped the weight from 89 in previous attempts to 111 this time.

Comment #319 - Posted by: Windsor at November 2, 2007 6:44 PM

95 lbs. 6:43. wanted to go heavier but form needs a lot of work and improvement first.

Comment #320 - Posted by: ecp2 at November 2, 2007 6:51 PM



Comment #321 - Posted by: Jeremy at November 2, 2007 6:54 PM

Used 88#, all Hang Power Snatches. I'm gonna stop being stubborn, no more squats until hip is healthy...I promise.

Used 45#, all Hang Power Snatches. First snatch ever, not comfortable yet.

Comment #322 - Posted by: Damon & Laura, Decatur at November 2, 2007 7:06 PM



WOD as rx'd(@115#)


Gonna try 135# next time no matter how long it takes me.


Comment #323 - Posted by: Travis H at November 2, 2007 7:09 PM

This is my first time doing. . . this particular exercise. I didn't want to go as heavy as 135# my first time out, so I set up a bar for 95# and spent roughly 15 minutes doing 50 reps. I felt pretty comfortable with it, but will definitely watch some more videos. Should of videotaped myself to critique form. I'm looking forward to the next time this comes up so I can go heavier and do it as rx'd.

Comment #324 - Posted by: hub at November 2, 2007 7:19 PM

BW 70kg


50kg Full Depth Snatches

Comment #325 - Posted by: Adc (CrossFit Sydney) at November 2, 2007 7:20 PM

God Bless you Bob. Stay positive, stay strong, keep that smile on your face :) and know that we are all thinking about you!! My prayers are with you.

Comment #326 - Posted by: in8girl at November 2, 2007 7:26 PM

135 - fail. twice.

115x30, then a bunch more with just the bar to work on form. Still feeling yesterday's deads.


Comment #327 - Posted by: Randy T at November 2, 2007 7:30 PM

95 lbs. 6:43. wanted to go heavier but form needs a lot of work and improvement first.

Comment #328 - Posted by: ecp2 at November 2, 2007 7:33 PM

Did the broomstick last time, 65 lbs watch or clock of any kind, rushed it in after practice tonight. If I had to guess, around 5-6 minutes.

Comment #329 - Posted by: layman at November 2, 2007 7:39 PM

11:14 as RXed, First time full weight

Comment #330 - Posted by: SJV at November 2, 2007 7:41 PM

Scaled to 40kg.
Hang power snatches.


Comment #331 - Posted by: Adam @ CrossFit Victoria at November 2, 2007 7:57 PM

37/m/165 1/2 work week

45# power snatches

Comment #332 - Posted by: epicurius at November 2, 2007 8:05 PM


No Bumpers in the garage yet so completed the following:

Isabel with PVC - practiced form

Then completed:
30 Push Press with 40# sandbag
25 Box Jumps 20" box
400M Run


I can scratch my toes without bending over. This may look like a problem, but really it's kind of cool. I always wanted to be an extra in 'Planet of the Apes'.

Comment #333 - Posted by: shaman1969 at November 2, 2007 8:09 PM


65# Power Snatches (a few full depth when I was getting tired)


I feel it's actually more unnatural and uncomfortable for me to go into a full squat at this weight. If I'm already at full top lockout, should I squat down anyways to get a greater benefit?

Comment #334 - Posted by: Eric C. at November 2, 2007 8:11 PM

9:40 as rx'd

1:08 faster, though the form on some of the reps left something to be desired. Some were great, some were power, and some were tragic flailing seizures.

Comment #335 - Posted by: a noble at November 2, 2007 8:13 PM

WOD Scaled (105 lbs)
6:10 min

1 mile 6:47

Comment #336 - Posted by: superg at November 2, 2007 8:19 PM


Scaled to 115#
Time = 6:54
I need more work on these.

Comment #337 - Posted by: Brian V at November 2, 2007 8:25 PM

snatch'd 135# 30 times in about a 2:30

got 20 reps out of the gate pretty fast took about 20 second rest to make sure I didn't pass out, and then cranked the last 10. I think I could start to scale up on some of these WOD's.

I was a sweaty mess and all "pumped" up after less than 3 min of work. That's an efficient session.

Comment #338 - Posted by: Alex at November 2, 2007 8:29 PM


scaled to 105lbs


new to the movement

Comment #339 - Posted by: bdm at November 2, 2007 8:39 PM

as rx'd w/ 115#


135 is just slightly too much for me to sling around for high reps. kept thinking about the guy's voice in the karabel video saying, "jump hard!" no bumper plates so no dropping the weight which coming down put quite a bruise across my thighs. but what the hell? 3 2 1 go!

Comment #340 - Posted by: ken c at November 2, 2007 8:45 PM

bw 163 age 38
30 Snatches
Some, mostly power snatches

Comment #341 - Posted by: coop at November 2, 2007 8:54 PM

95# forgot

Comment #342 - Posted by: coop at November 2, 2007 8:58 PM


Worked on snatch form. Much better than last attempt but form started to breakdown at 135.

Comment #343 - Posted by: Troy / 6'4" / 215 - St. Louis at November 2, 2007 9:14 PM

Age 51/BW 250# subbed single arm snatches with 55# "big bar" 30/side (7/8/8/7) 10:15, over 3 minutes better than last and that was w/45# bar.

Comment #344 - Posted by: stan k at November 2, 2007 9:15 PM



Comment #345 - Posted by: Wounded Buffalo at November 2, 2007 9:16 PM


56/M/187 6:10 @ 65 lbs working on getting them right

47/F/125 9:13 @ 42 lbs ditto

Oh, and Kate glad to see you back in the swing again, your strong work shows your dedication

Bob, keep on truckin', just power away from it, leave it behind, oh there will be times.. but turn your back and move and live

Comment #346 - Posted by: Dave and Belinda at November 2, 2007 9:22 PM

I think this is the only workout I still have to scale down, snatches are my nemesis. Used 95lbs,
6:57. Tried to really concentrate on form.

Comment #347 - Posted by: FireSmac at November 2, 2007 9:28 PM


#65 - 9:20. Worked on getting comfortable with the lift. Mixed hanging snatch and power snatch.

Comment #348 - Posted by: Dan at November 2, 2007 9:31 PM


I would beg to differ. I hate to run. I only do the runs that are prescribed in the WOD's and even then I have blown off all the 10k's but one. I just did a 2 mile qual run for my agency's SWAT team in 13:37. Finished ahead of all the guys younger than me and well before the 16:00 standard. If you have to run fster than a 6:30 min mile, then yes, you might want to add some running to your training. Good luck!

Comment #349 - Posted by: freddy c. at November 2, 2007 9:41 PM


135x25 in 9:45 then lower back said no more.

Comment #350 - Posted by: Mike at November 2, 2007 9:49 PM


95 pounds 8:45

form coming along--stil need work--next time 115

Comment #351 - Posted by: spartacus@45 at November 2, 2007 10:11 PM

M 36 5'10" 163.5#

I thought I was gonna get Isabel's number, but she's a little out of my league. Thought I'd try anyway.

I thought 2x30# DB out to do the trick.

60#? No. Isabel folded me up like a letter.
50# (2x25#)? Nope. Not enough game for that either.

Let's try the 60# one more time. Okay, iron dumbbells on linoleum floor = bad.

2x15# DB. Attempted 41, did 30.

To make up for the fact that I'm made completely of wuss, I did a 30 set of Arnolds as well.

17:06; HR: 148 avg, 175 max. Slower than last time. I'm getting stronger, but some days, you get reminded that stronger than total wuss is still kinda wuss.

Looking forward to this one next time around.

Comment #352 - Posted by: Apollo Lee at November 2, 2007 10:13 PM


6:20 as rx'd

Comment #353 - Posted by: JDisch at November 2, 2007 10:16 PM

After my performance this morning I didn't want to post, or even look, all day. Should have thought better, as I did not know so many others had scaled and/or were first time snatchers or leery of doing it.

30 x 95# in 3:55

Comment #354 - Posted by: colombiano at November 2, 2007 10:34 PM

85-10 reps
115-10 reps
135- 1 rep
115- 9 reps


Comment #355 - Posted by: Kajan at November 2, 2007 10:38 PM

5:02 @ 106#

Comment #356 - Posted by: Steve N. at November 2, 2007 11:23 PM


One-arm Dumbbell Snatch (50lbs) X 30 (each arm)

Comment #357 - Posted by: Ben69 at November 2, 2007 11:38 PM


5reps x 6 sets


Comment #358 - Posted by: jbroshek at November 2, 2007 11:39 PM

6:45 @ 75lbs

previous = 6:01 @ 65lbs
previous = 11:30 @ 65lbs

Comment #359 - Posted by: ChadC at November 2, 2007 11:48 PM

I think this would be a bad idea for me after yesterday...

Comment #360 - Posted by: Gin Crazed at November 2, 2007 11:48 PM

m /24 /165

#95 pounds


Comment #361 - Posted by: Cody Ellis at November 3, 2007 12:37 AM

6:30 at 95 pounds

Comment #362 - Posted by: DZ at November 3, 2007 1:20 AM

as Rx'd w/135lbs

Comment #363 - Posted by: TomO at November 3, 2007 3:34 AM

Learning this, so did snatch balance/low weight.
45 X 5, 35 X 5-10-5-5. 11:34.

Comment #364 - Posted by: Kira at November 3, 2007 4:13 AM


In the motivating words of Dolly Parton, "If you want the rainbow, you gotta put up with the rain."

You've got the strength, the support, and the attitude. Get it done and get back to us.

For anyone having as much trouble with the snatch as I've had, check out the Burgener Warm-up video. It helped me tremendously.


Comment #365 - Posted by: Casper at November 3, 2007 4:30 AM

cfwu x 2
sub 35kg = 8:40

Comment #366 - Posted by: Tamas at November 3, 2007 6:22 AM

7:12 - about same as last time.

95 - too heavy for 1
did all 65, with broken sets

Comment #367 - Posted by: Hale at November 3, 2007 6:31 AM

Did this workout last night.

6:28 as rx'd

Comment #368 - Posted by: Andy W. at November 3, 2007 6:40 AM


Well this is been one heck of a week for the lower back. It took me a 2 mile run and a good 10 minute strech routine before I was loose enough to a couple of snatchs only to figure out that even 95 #s was a bit much. I started w/ it anyway though.

5 snatch @ 95 #s
25 @ 65 #s

The back is looking forward to rest day.

Comment #369 - Posted by: Koebbe at November 3, 2007 6:41 AM

46 196

day late (Happy hour went to happy hours)

scaled to 125x30 for 4:03 pr (first 10 unbroken)

the "measly" 10 lb difference is huge on Isabel
next time i will use 135 and try to break 10 min
my pr is 160 in snatch

Comment #370 - Posted by: Kevin McClellan at November 3, 2007 7:41 AM


This is a hard workout. I believe it is the most scaled workout, beyond that, how many do "power snatches" vs. snatch landing in deep squat.

I scaled it with 95% for 10, 115 for 10, 125 for 3 and then 7 t 135. I got to 135 in about 10min and then took 10 more minutes just to get 135. I finally got "under it" and the last 7 took about 5min. Total time 25min for a scaled workout.

Comment #371 - Posted by: x66F at November 3, 2007 7:56 AM


5:25 x 95

To answer above I was doing "power snatches."

Comment #372 - Posted by: FattMatt at November 3, 2007 8:10 AM

as rx'd

about ten minutes


Comment #373 - Posted by: kevin c at November 3, 2007 8:18 AM

85# 6:43

Creeping the weight up. Need to get the form down to keep my arms attached at the shoulders.

Comment #374 - Posted by: PatrickH at November 3, 2007 8:35 AM

6'2" 185# 34yom

135# x 30 snatch

WooHoo, Crossfit rules!

"I'm a real boy, I'm a real boy..." - Pinocchio, after being turned into a boy in Shrek 2.

Anybody Crossfitting or O-lifting in the DBQ,IA,USA area, please lemme know. :)

Comment #375 - Posted by: BrianB at November 3, 2007 9:02 AM

CrossFit Mississippi
40k x 30 = 6:51

Comment #376 - Posted by: Parks at November 3, 2007 9:13 AM


4:20; 65# power snatches.

warmup: 5 min jump rope and double-unders.

Diane tonight.

Comment #377 - Posted by: Lynne Pitts at November 3, 2007 9:43 AM


95#x30 power snatch
sets of 9/7/5/4/5

Going to up the weight next time.

Followed by: 10bp at bodyweight, med ball throws across the gym and back (3 sets @12#), 15x double wall-balls @12#, pullups (22, 20), and 2 straight-arm to invert.

Comment #378 - Posted by: suttree at November 3, 2007 9:44 AM

5 x broomstick
5 x bar
5 x 65
5 x 95
5 x 115 (form disappearing)
5 x 95

Btwn 10-15 min.

Comment #379 - Posted by: MIKUTA at November 3, 2007 10:03 AM



Comment #380 - Posted by: Al at November 3, 2007 10:16 AM

7:22 with 95 lbs. 15 min ellip 18/18.

Comment #381 - Posted by: kevin o at November 3, 2007 10:21 AM

3:38 (55#)

last time over 6 min

Comment #382 - Posted by: OPT Mommy at November 3, 2007 10:35 AM

TIME: 5:47 AS RX'D



Comment #383 - Posted by: ROBERT SUTHERLAND at November 3, 2007 10:37 AM

8:00 min @ 125lbs

15min Stairmaster
15min Eliptical

Comment #384 - Posted by: Seattle- IAFF2950 at November 3, 2007 10:42 AM

8:00 min @ 125lbs

15min Stairmaster
15min Eliptical

Comment #385 - Posted by: Seattle- IAFF2950 at November 3, 2007 10:43 AM

95# Isabel


I should have used 115#, next time.

Comment #386 - Posted by: ut steve at November 3, 2007 11:14 AM


Something like this puts most of life's petty cr&p into perspective. Your positive attitude speaks volumes about your strength of character and is an inspiration.


Comment #387 - Posted by: Brian the messiah at November 3, 2007 11:18 AM

used broom handle. need more practice 4:20

Comment #388 - Posted by: coyote at November 3, 2007 11:42 AM


For time:
Snatch 102 pounds, 30 reps

Comment #389 - Posted by: Alfie at November 3, 2007 11:43 AM


CFWU 10x2 + pushups

First time doing snatches. After tweaking buttocks with poor DL form yesterday, I didn't want to risk a stupid injury so I kept it light and concentrated on form. Even so, i can see why this is such an overall effective exercise.
5 - 65#
5 - 65#
5 - 95#
5 - 95#
5 - 95#
5 - 95#
Break between sets was mainly to stretch regrip and go over form...maybe 15 seconds each.

cooldown: 400M jog, Stretch and set of 5 HSPUs (full ROM)just to see if I could. :)

Comment #390 - Posted by: Sparky at November 3, 2007 11:56 AM

Bike 10 min, 116cal

Never tried a snatch before, spent a lot of time just working on motion in mirror with broomstick and then just the bar. I watched all the training videos on the website, and then more on youtube, but definitely think I could use some instruction. Going to continue working on it, but this is going to take some time.

Made up for it today by doing some outdoor activities...

1 mile run

Makeshift WOD - for time, 5x:
200 meter
50 sit-ups
200 meter
10 elevated (3') push-ups

1 mile run

Each round was about 3:38, and with a 30mph crosswind I was drifting a bit right to left over on the Jane St pier on the Hudson River. Fun times!

Comment #391 - Posted by: GMT-NYC at November 3, 2007 12:07 PM

scaled to 74# snatches caught in the squat position

Comment #392 - Posted by: JENNY O. 36F/130# at November 3, 2007 12:09 PM

78# power snatches
kept pressing it out at the top; lower weight next time by 5#'s to work on it or lower squat to get under it!

Comment #393 - Posted by: JEFF AND CHARITY at November 3, 2007 12:47 PM

much better than last time...all reps were PNS.

as rx'd 7:10
rested 5 minutes then 95# x30 4:10

sub 115# from hang. did not time

Comment #394 - Posted by: BBH at November 3, 2007 12:59 PM

5:32 @ 115lbs

Comment #395 - Posted by: inferno at November 3, 2007 1:22 PM

Last time scaled to 115 and finished in 9:54

Warmed up and then tried for 135, but it was a no-go. So, scaled to 115 again, but this time was:


Maybe 135 next time.

Comment #396 - Posted by: Joel B. at November 3, 2007 1:45 PM

M/22/150 cfwux3

30x95# Snatches: 6 minutes

Comment #397 - Posted by: Y. Zhou at November 3, 2007 1:51 PM


Still catching up after illness and issues last week - been doing 2-a-days to get back with the pack. Today coupled Isabel after a WU and 5:51 Diane.

Isabel: 30 115# Snatch for time


Not my best time, but it was 2nd WOD of the day. I'm 6ft/160# so my snatch weight could be better, but starting to feel pretty good with the form and comfortable pulling myself under the bar.

Comment #398 - Posted by: bylam at November 3, 2007 1:53 PM

BTW - all full squat catch to answer the above question.

Comment #399 - Posted by: bylam at November 3, 2007 1:59 PM


Check your email

Comment #400 - Posted by: Alex at November 3, 2007 2:00 PM

CFWU w/first day of extra work on HSPU
Worked on Snatch form since I've never done these before
Started with just the bar #45/5 reps
#65/25 reps
Form still not near where it needs to be.

Comment #401 - Posted by: RB at November 3, 2007 2:23 PM

had to scale to 109( odd weights )
my form is just too horrible at this point for 135#

then did
30 burpee pull-ups
6 hose pulls
30 1 pood KB snatches
30 1.5 pood KB snatches
30 frog sit-ups

Comment #402 - Posted by: firedave at November 3, 2007 3:21 PM


Comment #403 - Posted by: B. Rhaly at November 3, 2007 3:43 PM


30 second less than last time.

BUT ... like last time, subbed 95 lbs. (Working on form.)

Still working on form. Five or so reps had unacceptable form (pulling with the biceps, pressing, not getting low enough under the bar). Next time, take more time and strive for perfect form. Once the form is good, start adding weight.

Comment #404 - Posted by: CaptainVictory at November 3, 2007 3:58 PM

a couple days late
almost over the flu

pre cfwu 3x10 and 15lb kb juggling

105lbs 6minutes
131.77 watts
0.18 horsepower
97.19 ft-lbs/sec

pretty cool calculator at

Comment #405 - Posted by: Angelo 36/250/xfit feb '07 at November 3, 2007 4:07 PM


cfwu x3
subbed 95lbs
9:32 Sim trip. Up late drinking again.

Time 8:26

Comment #406 - Posted by: Adam W at November 3, 2007 4:32 PM


Comment #407 - Posted by: Wade at November 3, 2007 4:38 PM

wu - burgener, samson, OhS w/ bar, dips, pullups
30 power snatches form sucked so I used 16kg kettlebell for wod

30 snatches each arm 16KG KB


Shoulder flex is an issue

Comment #408 - Posted by: ted c at November 3, 2007 4:58 PM

@ 135#

Comment #409 - Posted by: jef at November 3, 2007 5:57 PM

Colorado Springs

11:47 as RX'd. 30 full squat 135lb snatches...

Almost 1 minute slower than my PR. I'd have to say Diane had something to do with that. My lower back thew one heck of a temper tantrum about the time I hit the low 20's. Shhh... And pressed on! 3, 2, 1, oh no, whats tomorrow?

Comment #410 - Posted by: Brent "Manimal" Maier at November 3, 2007 6:04 PM


first time doing snatches so i didnt bother timing

95 x 10
115x 10
125x 10
95 x 10

Comment #411 - Posted by: mbliss at November 3, 2007 6:13 PM

first time doing actual snatches,

95lbs 5 sets of 6


Comment #412 - Posted by: emm34 at November 3, 2007 7:42 PM

29 yo male. 220# 6'4

55kg Power Snatches.
(Received each snatch in 1 1/4 squat position)


Comment #413 - Posted by: Richard at November 4, 2007 1:34 AM

Whoops make that 1/4 squat position)

Comment #414 - Posted by: Richard at November 4, 2007 1:35 AM

I know this is not good.


had to use 105

Comment #415 - Posted by: Zach at November 4, 2007 4:32 AM

Had to scale to 95


Comment #416 - Posted by: Aaron Peters at November 4, 2007 12:20 PM

95 lb

Comment #417 - Posted by: jbean at November 4, 2007 1:34 PM

4:49 with 95#

Comment #418 - Posted by: ZMAN at November 4, 2007 1:34 PM

95 lbs

Comment #419 - Posted by: David Burns at November 4, 2007 2:35 PM


95lb x 30 snatch
9, 5, 5, 5, 3, 3,
not too bad, start working up to 135 lbs

Comment #420 - Posted by: ggdillon at November 4, 2007 4:11 PM


65# More like power snatch than full snatch. I just don't have the shoulder flexibility and balance to go deep on overhead squats. Next time I shouldn't worry about time and just do this slowly with the 10kg bumper plates.

Comment #421 - Posted by: JohnP at November 4, 2007 4:50 PM


As Rx


a minute slower than PR. Been doing a lot of running lately, think it has taken away some muscle mass. Was not really winded during this, just lacked form a/o strength to push through.

Comment #422 - Posted by: moglee at November 4, 2007 4:51 PM



I started with #95 then for the last 10 I bumped it up to #115, all power snatches from the ground. Hell yeah Pats won!! No stopping us now!

Comment #423 - Posted by: AckFit at November 4, 2007 5:13 PM

For time:
Snatch 135 pounds, 30 reps (subbed 45#)

Tried to do squat snatches, but I really can't do OHS's so just did the best I could. Not very satisfying, but even this effort gave me an OK workout. I'm going to try to have my OHS analyzed.

Comment #424 - Posted by: blades at November 4, 2007 6:21 PM

Worked on doing 135#. Mostly unsuccessfull. I feel strong enough to do the weight but I think that my form is terrible.

Did some false grip ring pullups.

Comment #425 - Posted by: CRussell at November 4, 2007 6:22 PM

As rx'd (mostly), 8:15. Combo of power snatches and full squat snatches. 2/3 cfwu and burgener wu. PR by over 2 minutes.

Comment #426 - Posted by: Dale Saran at November 4, 2007 6:58 PM

5:00 with 95#

Comment #427 - Posted by: pat d at November 4, 2007 7:02 PM


Bike to gym

CFWU x 2

As rx'd

8:47 (-0:58)

Post: front squats
Tabata something else

Comment #428 - Posted by: Les at November 4, 2007 7:03 PM



As Rx'd 11:40

Comment #429 - Posted by: Mikey at November 5, 2007 3:45 AM

45lb 4:00

Comment #430 - Posted by: dougb at November 5, 2007 4:17 AM

M 48 70" 175

Snatch 135 pounds SUB 111 pounds. Could not get into full squat position.
(After workout, did 30 Snatch Balance - 45 pounds)

Compare to 070922

Snatch 135 pounds, 30 reps SUB 65 pounds. Difficulty getting into squat position during snatch.


Comment #431 - Posted by: Louis Herrera Jr. at November 5, 2007 5:54 AM


As Rx'd.


Comment #432 - Posted by: MoGreene at November 5, 2007 7:02 AM


as rx'd: 14 m 55s

Comment #433 - Posted by: Hawn at November 5, 2007 7:05 AM


For Time:
35# KB Snatch x 100 (50 each arm)

Comment #434 - Posted by: Jason Hudson at November 5, 2007 7:14 AM

Did first 5 with 135lb...needed to focus on better technique and moved back down to 95.

finished the 30 in 15 minutes..
Did ten more
then a bunch of weighted pullups.

Comment #435 - Posted by: kaelder at November 5, 2007 7:40 AM



2nd time doing this wod. Beat last time by 4:07!

Comment #436 - Posted by: Jensen at November 5, 2007 7:43 AM

I forgot to put my weight used in my prior post. I did this as rx'd using 135 lbs.

Comment #437 - Posted by: Jensen at November 5, 2007 7:45 AM


CFWU x 2

As rx'd with 95 lbs


Lost lots of efficiency on poor form. Need to increase ROM in shoulders; work OHS.

Comment #438 - Posted by: Tim G at November 5, 2007 10:14 AM

need to get lower under the bar

Comment #439 - Posted by: struth at November 5, 2007 11:46 AM


Did Karabel instead, ten rounds of:
135# snatches x 3 reps
20# Wallball shots x 15 reps

Times were under 1.30/round until round six when my performance dropped off.

Lesson learned - don't use a 4x4 post for a WB shot; too small a target, too flexible, no rebound effect, many shots deflect left/right, all in all an ugly WB target

Comment #440 - Posted by: Apolloswabbie at November 5, 2007 12:05 PM

first time, used 95lbs


may have hurt my shoulder a little bit.

Comment #441 - Posted by: gbk at November 5, 2007 12:28 PM


95# 4:50

Comment #442 - Posted by: LMD_Matt at November 5, 2007 2:26 PM

115 lbs

Comment #443 - Posted by: Jace at November 5, 2007 2:55 PM

10 minutes even @ 65 lbs. Lots of upside for next time.

Comment #444 - Posted by: ryan at November 5, 2007 4:23 PM

8:00. First 10 @ 75; moved up to 95 for last 20.

Comment #445 - Posted by: morisong at November 5, 2007 8:47 PM



Better than last time, but still feel weak.

Comment #446 - Posted by: AJ at November 5, 2007 8:55 PM

7:41, used 95 lbs and not full squat snatch on all of them.

Comment #447 - Posted by: Jeremy Stecker at November 5, 2007 9:43 PM

used 75 lbs.

Comment #448 - Posted by: Kyle A. at November 5, 2007 9:49 PM

2130 pst 11/5/2007
BW=210?, 72", 47 yom

95 lbs, full squat snatches, many failures and
power snatches not counted,


Comment #449 - Posted by: jimc at November 5, 2007 11:34 PM

3 mile run
then WOD
85# Hang Snatch 30 Reps

Comment #450 - Posted by: dyagg at November 6, 2007 4:17 AM


sub 65#


still can't control 95#
sub 65#
5:23 (PR)

Comment #451 - Posted by: EMelton at November 6, 2007 7:14 AM

28 yom, 180 lbs

Did 95lbs, about 8 minutes, my snatch form is horrendous

Comment #452 - Posted by: Jeff Weltmer at November 6, 2007 9:28 AM

My overhead squat is easily the limiting factor, considering I can barely do 95lbs, so I focused on that aspect instead.



It took an insane amount of warming up before it didn't feel like I was being drawn and quartered. Definitely require more hip flexibility.

Finished up with benching, legs raised


This was all after an hour of jiu-jitsu. :-P C'mon, it's an okay excuse for the low weight...

Comment #453 - Posted by: warpzone at November 6, 2007 1:13 PM


#95 Snatch


Comment #454 - Posted by: vtam at November 6, 2007 7:43 PM


Comment #455 - Posted by: yogi at November 7, 2007 9:48 AM

Age 36
BW 184

CFWU 2x15

85lb, 7:22. 10 pounds heaver, 1:38 faster, form better.

Comment #456 - Posted by: Tim in VT at November 7, 2007 11:22 AM

Power Snatches 135lbx30 = 12:25
Still working on form. Really need access to bumpers.

Comment #457 - Posted by: Jesse at November 7, 2007 1:38 PM

CFWUx1, bear w/ bar, HPC practice for Nasty girls, but gym too crowded so did this one...BW 127

50# 7:54, not as good as last time but with more weight. Next time I will use 55#.

Comment #458 - Posted by: Sarah at November 7, 2007 5:40 PM

failed on 7th rep b/c bad balance; trouble with technique - couldn't find right balance - think it was due to sore/weak lower back from deads yesterday
used 65 lbs - should stay at this weight next time

Comment #459 - Posted by: bcb373 at November 7, 2007 7:04 PM

Per site... these are power snatches; any way you can get the bar over you head.
65 lbs.

Comment #460 - Posted by: Gatorland Hokie at November 8, 2007 6:06 AM

It took me 11 minutes to do 12 of these with TERRIBLE form (I missed at least 20 attempts during this time too). This was my first attempt at snatches and will be scaling significantly in the future until my form gets a lot better.

Comment #461 - Posted by: MMalmfeldt_5'9"_180_28 at November 8, 2007 8:03 AM

as rx'd


Comment #462 - Posted by: difchip 38m/205 at November 8, 2007 9:12 AM

*********************************** 11/07

95lbs = 9:25

Comment #463 - Posted by: tommykrackcorn at November 8, 2007 9:37 AM

Done Monday Nov 5

pullups, ringdips, goodmornings, knees-to-elbows, deadlifts, snatches

wod-30 snatches @ 95#
5:12 total - new PR

Last time I did split-snatches with a deep drop. This time I just muscled it overhead.


Comment #464 - Posted by: MCORRY at November 9, 2007 12:43 PM


First time doing snatches so pretty much just working on form:

45lbs x 10
65lbs x 20

Comment #465 - Posted by: Ash at November 9, 2007 12:50 PM

as Rx'd

7:11 - Avg HR 172

23 - 198 - 6'

Comment #466 - Posted by: Mark at November 10, 2007 10:49 AM

38/ M/ 195--Syracuse NY

D'oh! Did Grace by accident: 5:40

Comment #467 - Posted by: DaGunk at November 10, 2007 2:58 PM

meyer 125- 6:43
Plunkett- 5 w/65 lbs rest with 55- 8:00

Comment #468 - Posted by: Meyer at November 11, 2007 2:51 PM


Did Helen earlier today, 11/10. Worked a couple of B'day parties at our gymnastics facility and went to watch OK State get trashed by KU. A game in which the Cowboys forgot to show up to play for the 1st half, and 4th quarter..pitiful and frustrating. So, I came back at 11:30pm and did
95lb snatches 30 reps 6:45, I'm not near as pissed off now

Comment #469 - Posted by: Adam Kemmerly at November 11, 2007 3:21 PM

30*50kg: 11:43 (PR)

Comment #470 - Posted by: Matt Townsend at November 12, 2007 2:23 PM

(done 11/11/07 after 3 rest days)
115# Snatches
Only did 20 reps since low back got really tight. Form seems to be good but obviously not great. Only dumped rep# 15, which is much better than previous effort. Need to work on these more often.

Comment #471 - Posted by: Mike Scott at November 12, 2007 3:10 PM

30x 65# full squat snatch

Comment #472 - Posted by: kcm at November 13, 2007 6:34 PM

10:30 power snatch

Did after 1 rep. squat workout so was too smoked to do full squat snatches, but I did the full weight at least.

Comment #473 - Posted by: EJ at November 13, 2007 9:10 PM

95 lbs,

Comment #474 - Posted by: Soran B. at November 14, 2007 11:47 PM

30 pvc practice snatches

Comment #475 - Posted by: dcyn at November 15, 2007 1:44 PM

11:55 as rx'ed. Form was pretty awful near the end, need to lighten the bar next time and perform them better.

Comment #476 - Posted by: Rory at November 15, 2007 4:14 PM


As rx'ed (squat snatch; 60kg)


46 seconds faster than last time!

Comment #477 - Posted by: Michael Cooley at November 18, 2007 4:00 PM

95# to 115#
Not really good at these. Did them for 1/2 hour.

Comment #478 - Posted by: NYCRaider at November 21, 2007 5:44 AM

15 min focused on form

Comment #479 - Posted by: johnmc at November 30, 2007 9:46 PM


sub 85# OHS

Comment #480 - Posted by: R_Spad at May 8, 2008 4:11 PM

65 lbs.
focused on form

Comment #481 - Posted by: john042299 at September 22, 2008 1:26 AM


ran 3m at 22:30
30x95lb snatch 7:35
ran 2m at 15:00

form stank. many of them ended up being a deadlift into an overhead press it seemed.

Comment #482 - Posted by: derek at September 22, 2008 11:59 AM


15 X 115
15 X 95

Comment #483 - Posted by: GSGT at September 22, 2008 2:49 PM


#89 It brought joy to my heart to see you post your workout, great job getting back to it!

1st Isabelle
As Rx'd #135

Comment #484 - Posted by: amped at September 22, 2008 6:50 PM

As Rx'd 8:39

Comment #485 - Posted by: NaXx - M/32/5'6/168 - Langley AFB Crossfit at September 22, 2008 8:53 PM

Warm-up: Run to rec center, 18:44

95# snatch x 30 in 10:11

(moved up to 115# for reps 11-15, but thought better of it and finished w/o with 95#).

Run/walk back home.

Comment #486 - Posted by: Quietly Improving m/42/6'/185# at September 23, 2008 10:18 AM


7:45 - 95#

back on it; shoulders still improving

Comment #487 - Posted by: SWA at September 23, 2008 9:59 PM
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