thanks for the quick post!

hmmm, ouch.

Wow, no Fran this week. This will be a blast though.

I LOVE PIZZA!

Done with school, cant wait for this workout, something new!

WOW. totally awesome.

thanks coach

I'm scared.

love the new workouts!! Keep paving the way for fitness baby! I love this stuff!!!!

Wow. That looks like a fun bunch. I want to visit their affiliate. Where is this Island?...

killer saturday workout.

Do they get to surf on those boards after the workout?

Holy heart rate batman! This wod is going to suck. Can't wait.

Thank god its only #95, it ain't heavy but I don't expect it to be easy.

My post has been rejected the past two days, so we'll try a shorter one.

A year and a half ago, before starting CrossFit, I had a lab VO2max test done. I scored an unremarkable 47.9 ml/kg/m. I just did another test, after CrossFitting for 11 months, and I scored 56.7 ml/kg/m. The professor who tested me seemed quite amazed and asked what I had been doing. I replied, "It's called CrossFit..."

Man I wish I had a good place to do these. I'll be breaking stuff if I fail and I'm sure I will. I'll either have to scale or might do KB's instead or something like that.

FYI In case you've been around this long...

Compare to: Sunday 061105

Wonderful, first snatches, hoorah.

Need to go to class again, very uncomfortable with form today. I hope my back feels not awful tomorrow.

Crossfit on a beach....now that's paradise!

I did Angie instead of squats last cycle... so I did Squats instead of Angie this cycle. Let me recall: Back Squats, DL, now Hang Power Snatches and JOGGING?!?!? What are you guys doing to me?! I don't know what it is, but I LOVE this stuff!

So fun story today, I dropped a 45# plate on my big toe. It's definitely broken, but I'm not going to the ER, don't have the time.

Has anyone hear worked through an injury like this before? Or should I just take it easy?

Pull your pants up!!!!

Adam - >> Has anyone hear worked through an injury like this before? Or should I just take it easy? <<

I've broken more toes than I care to discuss. I stopped seeing doctors about them after the first two docs just taped the broken toe next to its neighbor. Now I do that, wear a shoe with a slightly stiffer sole for a few days, and be *really* careful.

@ # 19

The big toe is incredibly important to walking.

Don't be dumb.

Not trying to be a nanny boo-boo here but great toe fractures need more attention than the other toes. I had to have surgery on mine and was in a boot for six weeks, only after amputation was considered (and ruled out)after it was crushed with weight.

# 19

Ouch, I know how that feels, working through that pain if it is actually broken is going to be a real problem, walking pains with a broken big toe, I couldnt imagine doing these workouts with a broken big toe. If it kills your to work out, then I would defiently get it looked out, you might have to take some time off to let it heal.

As for the power snatches, yes I am glad it is on #95. I actually did some pratice on snatch the other day so I wont be to far behind.

Good point from Mel re: big toe vs. others. I've broken each big toe once, but never so badly that amputation was even remotely a consideration.
------------------------------------------

re: tomorrow's WOD. First time for Hang Power Snatch for me. Looking forward to it. Here's to hoping I don't drop the bar on my foot. :-)

Going to miss out on this one, group WOD @ CF Snohomish tomorrow morning @ 0900 hours PVT! Yarch!

Thanks Mark. Mike, and Mel (that would have been fun to say in person)
I'm going to try Mark's method tomorrow and if it hurts bad enough I guess I will have to take some time off (sigh, followed by outrageous number of swears) and see the doctor. Although a pinkie falling off didn't stop Ronnie Lott from playing football, but then I guess he was also getting paid.

#13 VO2 guy-
That is awesome. I am a nurse and I work with a respiratory therapist who also Crossfits. He wants to do some studies like that with the new clients at our gym. We would like to get an initial test and then test them again a few months down the road. It will be very interesting. I'll keep you posted.

Gnat
www.vikingcrossfit.com

Looks good. Have not done snatches since that 75x75# power snatches for time WOD. What's 20 more #s after all? Probably will sub a row for the run because of the facilities available.

#27 Gnat,

Cool, the more information the better. I described to the professor some of the CrossFit workouts like Fran, Helen, Cindy, and Murph. Several times he commented, "But that sounds like it's anaerobic." I tried to stress that it's also plenty aerobic. I also mentioned the tabata protocol and he seemed familiar with that. He wants me to get a heart rate monitor that can dump all the information to a computer so he can understand what the workouts are doing to my system. I said I would do it if he can get me a monitor. I'm also interested to see what my heart rate is doing and how that affects some of these exercise physiologists' pet theories about optimal exercise.

she is so good at those snatches!!!

I PASSED!!

I PASSED THE APPARATUS OPERATORS TEST AND PRACTICALS FRIDAY.

LONG TEST. 5 HOURS OF PUMPING AND DRIVING FIRE TRUCKS. FUN!!

ROBERT S.
TUCSON, AZ.

do u do snatches first then go to a track a
d run I'm a rookie but if u snatch then run where u excpect to have a bar next to a track lil confused here

interesting. what a beautiful workout,

Adam That totally blows. I''m sorry...

#32 - conor

If you don't workout out of your garage and can't run down your block and back but workout in a gym, try using a treadmill. I know it will be tough going from the weight room to the cardio room in your gym and then back to the weight room for the next round of snatches but it's better than skipping the WOD. Just try and improvise the best you can.

33 m 193#

Modified Amundson warm-up

As rx: 28:36

And I thought Nancy was a bitch. Ouch.

#29 - VO2 GUY,

I have worked with Polar watches for about 8 years now. Your prof has several models from Polar to choose from that download to a PC (Macs need third-party software to receive data) and the newer ones are nice but some are too delicate (the RS400 & RS800) for the WODs in Crossfit, yet the more durable ones (the S625x & S725x) are a little large on the wrist. The S610i is no longer made, but if you can get your hands on one it is plenty durable and downloads the heart rate and calorie data via infrared to a PC with free software that should come with the watch. The RS400 is its replacement, but the wriststrap is known to tear off with HEAVY resistance applied to the strap. (like what your wrist will go through with the 95# cleans)

If you or your prof have any questions, give me a holler...I have personally used 11 different Polar heart monitors extensively in the past 8 years with my clients.

Sheesh. After ripping the skin off my left hand with Angie, the deadlifts are going to suck this morning (running one day behind due to schedule)...then this workout. Maybe I will just do a local block of my entire hand...

Nancy Scaled 23:08

Brand X 6:00 w/GD

'Nancy'
5 rounds
400M run
15 OHS 45#

Started with 65 but struggled so had to drop to 45 for the last four rounds.

23:08

#19

There are injuries and then there are fractures, get an x-ray done and find out what u got. Prev posts are correct, there are plenty dig I fx's that need surgery, for example those who engage the joint. On the upside you don't need to worry bout amputation, unless your toe looks like a beef patty...

Good luck!!

Amedreas >>>> Ameliea Island is in Northern Fl. just between Jacksonville and Savana, GA. You pretty much have to go through Jacksonville to get to it, though cause there are only like 2 bridges on and off the island. The place is very pretty, and small enough that a good percentage of the houses are right on the beach, or close enough to walk.

I spent 2 summers there with my Mom, and am quite surprised they have enough people to support an Affiliate, honestly.

That's weird. I was just checking out the Ameila Island CF website yesterday. Planning a fam vacation and of course it would be sweet to go somewhere that has an affiliate. OHS with surfboards? I'm there.

21/m/185lbs

as rx'd

===> 15'48"

Tougher than Nancy !

What's a good bodyweight sub for power snatches? I was thinking burpees, maybe tuck jumps?

31/m/223/6'

21:43

I want to give thanks to dragoon for his religious postings of his scores. I run about 3 days behind the current WOD because where I am stationed we tend to have comms blackouts occasionally and being 3 days behind gives me the opportunity to do the correct WODs without violating the blackout. Plus I like to see what others are accomplishing so I can gauge what I am going to do/where I am at in relation to someone of like size, gender and age. 32/m/6'/193# I wouldn't mind posting my scores, but being 3 days behind that would seem a little silly. btw, dragoon's scores are pretty even with mine.

FUN, FUN, FUN!!!

First time doing snatches so I scaled down to 65lbs.

CFWU

23:40 (with 65lbs snatches)

Felt pretty good today. I have been doing CF WODs for about a week and a half now and already feel a difference.

I am also spreading the word as much as possible.

Have a great weekend everyone!

2 words...freaking awesome!

40/m/176cm/70kg

5 rounds for time

21 KB-swings, 1.5 pood
400m run

15:08

Could have tried KB-snatches, 15 each arm, maybe next ime.

Scaled load to 70 lbs. All sets were broken:

1: 10,5
2: 8,6,1
3: 5,5,5
4: 5,5,5
5: 5,3,4,3

25:33

f/29/5'9/135

Only snatched a few times before, never hang snatches. "Hang power snatch" sounded straightforward enough, but I found it SO HARD to execute!

5 rounds:
hang power snatch
Run 400m (2:12, 2:25, 2:23, 2:22, 2:15)

1st rd: struggled through 15 hang power snatches at 32lb. (should have lowered the weight.)

2-5 rounds: subbed hang power cleans at 32lb. much faster, much (too much) easier

21:11

after doing gobs of hang power cleans, I went back to work the hang snatch a little more and found it MUCH easier after doing all those hang cleans. I need to work this move with the PVC.

Robert Sutherland -

Congratulations! A five-hour hands-on test can't possibly be as difficult as Fran, right? ;)

No straight bar at my apartment complex gym ... wonder if subbing 30# dumbbells in each hand is roughly equivalent?

This was fun! Took my weights in the boot down to a grass running track. Technique ordinary, poor shoulder flexibility so scaled weight to 88lbs.

22:49

More practice will see big improvements in Snatch reps. CrossFit is such an awesome way to workout!

bw: 186

18:19. Subbed 400m elliptical.

It's raining this will be interesting doing the WOD at the glob going upstairs to the treadmill and coming back down to find that the barbells are taken. ARRR!

Rocky hills of Afghanistan

m/23/185
As rx'd 20:18

m/28/165
As Rx'd 26:28

m/26/200
As Rx'd 19:55

M/40/195

WU: power hang snatch 45x15, 45x15, 55x10

Did power snatch with 55#. Was thinking about going higher, then did the math and realized I would be doing 75 reps total and thought better of it. In the end, it was a good choice.

5 sets of
ran 400M
55# x 15 hang power snatch. no breaks during sets.

22:15

The worst part was the last run, my shoulders hurt so bad trying to keep my arms up. Ran a bit of it with arms up on head to give shoulders a rest.

Also, hand grip barely made it to the end of the snatch.

29/m/200

21:25 modified

went with an early workout this morning. kinda tough after deadlifts late last night. warmed up with power snatches to try and find correct weight... realized #95 wasn't going to happen. settled on #75.

400's were pretty slow after the snatches each time: 1:51/1:54/1:54/1:57/1:52

Looks like I scaled to puppy/buttercup:

3 rounds for time of:
run 400
10x 45lb hang power snatch

12:51.

Started with tunnel vision and nausea.
The weight was doable by the second round.
I wonder if taking benadryl at night for my poison ivy is hampering me.

Then made up yesterday's WOD with 65lb deadlifts.

m/36/165

3 rounds
hang power snatch 65#
run 400m (approx)

12:10

i'm sore from the last 2 days which didn't help.

rope jump + CFWUx1

WOD as rx'd:

29.46

This was brutally heavy. Form on the snatches was ugly. Think I'll scale the weight down next time..

Just started a few weeks ago, and thought i was in good shape. Crossfit is very humbling...

5 rounds
65# hang power snatch
400m run (treadmill)

24:23

I did the deadlifts 225, 225, 275, 300, 325 and "Angie" 37:00 yesterday with my Sgt. Because of our bars at the unit, we both ended up with at least 3 blisters on each hand. Any suggestions for easing the pain on my hands for the workout today?

20:05 as rx'd. Grip was a little tough, however; I sliced the middle finger of my right hand last night, and it made getting a secure grip more difficult. Eh, I'm still happy.

160lb, 5'6" 31yo M

Subbed 30# dumbbells and ran on treadmill at 0 incline. Weight substitution seemed about right for conversion to dumbbells from straight bar.

16:45.

24/m/185

5 Rounds for time

15 power hang snatch (65 lbs) [took correct form over weight]
400m run (elliptical) [all treadmills in use]

17.58

#13

Where does one go to have Vo2 test done?

Thanks!

M/52/5'11/185

Can't do snatches in my 6'6 basement, so scaled & subbed for interest:

rd 1: hang power clean 65x15, 500m row 2:14
rd 2: sdhp 65x15, 500m row 2:09
rd 3: upright row 65x15, 500m row 2:07
rd 4: sdhp 65x15, 500m row 2:07
rd 5: hang power clean 65x15, 500m row 2:02

total 25:04, should have gone heavier, but good workout

WU .5 mi walk on treadmill
oly bar snatch
65# snatch
WOD
22:59

As Rx'd

21:34

l mile run warm up

warm down
5,4,3,2,1x2 L-pull-ups
10,9,8,7,6,5,4,3,2,1 dips

then played two games of vollyball.

Harold (SLAW) m/43/173
rx'd 22:58 weight was tough

Angela (Pink Taco) f/41/137
1 set 55#, 2 sets 60#, 2 sets 65# 25:05 good form

WU, 800m
cool down, Hash Run with Mountain Momma Hash House Harriers (M2H3).

55# snatches

23:47

Sub City
75lb Hang Power Snatch 15 reps
500m Row (Knee still acting up)
21:52

Sub'ed 75lbs. 22:26 Need to leave some in the tank for surfing on Sunday! Woot!

41yo/f/155#
19:37
hang power clean 60#
run uphill 200m, downhill 200m

we had our free-to-the-public saturday workout today, so we did something less technical:

3 rounds for time of:

400m run
25 KB swing (I did 1.5 pood)
20 box jumps (I did 20")

12:46

Unfortunately I can't do this one today. My right knee hurts, mostly because I've been lazy with my recovery and stretching. I'd rather sit this one out and come back real strong for Monday. Everyone go out and kill this one!

12:59 today. Pukie reared his ugly head!!! Great workout!

M/48/150

First weighted snatches since injury. Scaled to 30# bar. Runs on track dodging various ambling sheep going the wrong way...

18:19

Fun. Thanks, Coach.

18 min, 40lb dumbbells substituted

Fastest sprints ever...I kept them all at 1:30, never done that before!

Tried to do a 5K to loosen up afterwards but wasn't happening. So tired I fell asleep on my kitchen floor when I got home. Yikes!

24/F

CF Workout #3
Whew!!!
M/38/192/16%
As rx'd:

5 Rounds
95# Hang Power Snatches
400 M Run

40:06

Took it easy. It was my first time ever with the Hang Power Snatches. Happy that I practiced cleans last night with just a bar. I was able to feel my body getting under the bar. Broke down the HPSs into sets of 5. Proud that I was able to avoid Pukie!

M/24/6'0"/193

95# Hang Power Snatch
Run 450M (Why would anyone build a 1/7 mile track?)

29:04

184lb/M/33
13:46 Rx

As Rx'd on the track

15:31

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

41 M 190#

CFWU 3X

19:27
(hang split snatch)/treadmill on second floor of club.

Still WAY sore from the past few WOD's!

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

34/69/191

As Rx'd,

21:02

My new favorite workout I love to hate!

35 y/o male, 145#, 68"

WOD as rx with 75#

32:35

29/m/165

cfwu x3

as rx'd

29:10

39/m/229

1st time on hang snatch - used 65#
Subbed - .5 mile stationary bike 2X
Subbed - 400M Row 3X

23:00

28/m/188

22:16

misread, or didn't remember, the exact workout, so i did hang muscle snatches instead. quite a bit harder.

28/m/5'9"/195#
as rx'ed
18:45
wasn't to bad couldve have been better but was just one of those bad days.

As Rx'd
24:04

I think every dog in my neighborhood saw me as easy pickins since I was huffin and puffin so hard up and down the northside Denver.

@VO2 Guy

Back in 1999 I did VO2 testing bracketing a 12 week period of training. I had comparable test info from 1989 that showed a VO2 max of 49 on the treadmill and 53 on the Tunturi bike, but after 10 years, 2 kids and a period of relative inactivity my max had dropped below 40.

During the 12 week period I did the Body For Life training program which alternated high-intensity lifting days (no more than 40 minutes total, sets with no more than 1 minute rest) with running interval days (no more than 20 minutes of fartlek training).

My VO2 max went up 21% after 12 weeks despite the fact that none of the work that I did during that period could be considered strictly aerobic in nature, putting my then 35 year-old body aerobically back to where it had been 10 years earlier when I was rooming and training with bicycle racers and the lifting had made me stronger with squats and bench and such than I had ever been before.

Now, almost 9 years after that I am convinced that Crossfit represents an even more effective and complete path to overall functional fitness.

#37 fitcajun

Thanks for the information. I had looked on the polar website at information on the various models, but didn't find it very enlightening. Your comparison is just what I need.

#68 bcunningham,

I know a university PE professor who has ready access to the equipment for his classes and research. That's my connection. I think an educational institution or possibly a sports medicine clinic would be the most likely places to go. The only other thing you need is to get them interested. Given CrossFit's effectiveness, that shouldn't be too hard.

40/m/174

1st WOD ever...

cfwu x 3

5 rounds of
1/4 mile on treadmill
55# Hang Power Snatches

38:29

#37 fitcajun

Thanks for the information. I had looked on the polar website at information on the various models, but didn't find it very enlightening. Your comparison is just what I need.

#68 bcunningham,

I know a university PE professor who has ready access to the equipment for his classes and research. That's my connection. I think an educational institution or possibly a sports medicine clinic would be the most likely places to go. The only other thing you need is to get them interested. Given CrossFit's effectiveness, that shouldn't be too hard.

M33/169/5'11

Sub: GI Jane - 19 mins

15:29 Pack WOD. 45 lbs HPS. Chest still smoked from "Angie".

Gym had 90 and 100# barbell, no 95, so alternated between 100# and 90#. First time with snatches. 26:54

sub 75 lb
run 400
23.00

mum sub 20lb snatch
run 400
20.30

50lb - HPS (just starting out with CF) I'll be at 95lbs soon...

1:30 - 1:50 400m (goal was 1:30)

mem

#94 Daner,

Your results are interesting. It seems to suggest that my VO2 probably rose quickly and then levelled off. I should be able to do another test in a month or two. We'll see if there is any improvement. I definitely agree with your belief that CrossFit is more effective. My tests showed something else that I think reinforces this.

In my first test, when I reached my VO2max, my respiratory exchange ratio was 1.05 (where greater than 1 means you are anaerobic). In the second test, at VO2max my RER was 1.20, which was significant because the professor said that typically people don't go above 1.15. I'm not an exercise physiologist, but this seems to be an indicator of CrossFit's effectiveness at improving anaerobic capacity as well.

6'1" 225lb 45yom

No oly bar available, used 30lb dumbells instead. I did not realize the dumbells would be so difficult!

24:30

34/6'4"/190#

Deadlifts yesterday felt crazy. First time doing those since high school. Even focusing really hard on form I felt like I was going to break some part of my bamboo body. Last 2 sets yesterday 220#.

Today, only had 35# DBs at home so did HPS with those. Everything else as Rxd:

23:22

Core definitely getting stronger. I think I am starting to love this.

Two more weekends of working day shift. Working out while on dayshift sucks! Late night deads last night:

275/295/315/325/335x1

Hang power snatch workout tonight. Looking forward to it!

M/54/205/71"

71 degrees 1300ft

as Rx; 31 min

snatch technique improved on sets 4&5. Bar was flying up! All I did was hold on.

My run was slow, trying to learn POSE.

Need to drop down to 195lbs BW.

M/29/5'10"/188/nyc

Let the nice people at CFNYC beat me up today. 5 rounds of 15 Snatch/15 Burpees. 12:07. Really need to hit the metcon.

Finished off with some light KTE's and L-sits for fun. Thanks Josh.

Was definitely fun, and it was nice to do the workout with a group.

18:48 45#

29m/5'10"/152lbs

subbed @ 66lbs for the hang power snatches.

22:57.

Not getting under the bar towards the end when my legs and shoulders were tired, and found myself using my arms to get full extension as for jerks.

24:35

My gym has many obstacles between the weights and treadmills so that slowed me down a bit. Looking forward to doing better next time.

Hell yeah!!!!! this is now my new favorate WOD. took my time to pratice power snatch. Rx'd 95lb has never felt so heavy

M/39/6'0"/155
CFWUx3
BWU
as rx'd

31:02

A little too heavy I think. I have been thinking about the pathway analysis that Apolloswabbie described for scaling workouts a few days ago and I think I finally understand it. I was down to twos and threes of the HPS by the end which would make it the phosphagen pathway (under 10s) doing the work. The wod is designed for the glycolytic pathway (between 10s and 90s) so by going too heavy I was working the wrong pathway. Next time I'll pick a weight that I can do at least five of in a row (taking significantly longer than 10s) even when fatigued. Someone please correct me if I have that wrong.

no wu just stretching

as rx'd

23:40

Did the deadlifts yesterday as Rx'd, 245lbs. BW is 230 lbs. Geez my core is out of shape. Today I feel like I can barely sit up straight. I can barely walk. Should I still try and get this workout done or scale an extra rest day in here?

Holy crap! Well I called this one, I didn't know what the workout was going to be exactly but I called a couplet; killer WOD though. I had to break the HPS up a little.

Nolan: 17:47 as rx'd
Chris: 18:58 @ 75lbs

Anyone know what the name of the song is at the beginning of today's clip?

m/37/175/6'2

as rx'd: 19.48

Great workout! Used treadmill. Wish I could have run outside today seeings it's nice and sunny.

Waiting for your post Ichiiwa! Hope you're not too hungover.

bw 165

17:52 as rx'd

m/30/210/73"

1 mile 6:55
CFwux3
WOD as Rxd: 15:42

Felt really, really good. Grip was just about burned by the end!

28/5'9/183
1st week of crossfit.

Not flexible enough for proper form so i only snatched 45#

15:15

Crossfit is definitely highlighting all my weak links (never done a single olympic lift).

Thanks everybody this is great stuff

20:40, still feeling Angie!

M/36/6-0/170

As Rex'd

25:30

32/F/5'10"/155#

Went out to CrossFit North Atlanta today and did the WOD using their 400m 'widowmaker' run (hills!). Thanks, Travis and Kath - your place is awesome!

65#
18:03

m/40/205

3:32,4:06,4:14,4:32,4:05

Total 20:30

M/6'/50/195

had to catch up so did 2 workouts

Deadlifts
3 reps each 205 225 245 265 285

5 rounds
hanging power snatches 45 lbs 10 reps
400 meters in 2:05 each

never done HPS so just tried to get movement down, those are kind of fun, don't ask me how it feels when I add more weight

16:32 as rx'd

m/34/175

Subbed 85#

20:29

16:32 as rxed

30 m 6'0" 178
wod 16:54

m/42/185/6'1
as rx'd 19:58

thought Pukie might say hello.
i am now afraid of clowns.

warmup: pull daughter in bike trailer to gym
WOD: 18:54
warm down: pull daughter in bike trailer on a ride and then go home.

Hopefully, there is enough energy for biking to soccer, a soccer game, and biking home afterwards this afternoon!

m 38/190 lbs
as rx'd
38:16

thanks for showing me how out of shape I am.

M/28/210/6´6"

Not as Rx´d
1min30sec jumprope instead of 400m run.
Had to divide the reps into fives to keep the technique safe.

ca. 25min

Never done this one, body is hurting now...

Petter Myren

30yo/M/6'4"/208#
Went over to CrossFit N.Atlanta today, great spot, but that 400m was HORRIBLE!! Thanks Trav & Kath, it was good hanging with ya'll today, but my achillies hates you;-)
As Rx 31:03

m/39/195

Crossfit wu
WOD 18:02
1st time with HPS
15 x 95lb subbed bar for rounds could not finish
400m run

Jake 24/m/165 18:07 as rx'ed
Josh 23/m/166 17:07 as rx'ed

18:41 60# hang power snatches
shoulders recovering and not ready for 95 yet
also tired from deadlifts yesterday
m/38/160

30/m/176cm/71kg
end of first week in CF

rx'd
WOD 25:10

was doing warm up at garden rearanging ~35kg stones for few hours :)

24:54 Sub 75 lbs, 400 M Rows

39/M/6'5"/230

Subbed 55#

22.01

M/27/5'10/225lbs

Have I ever mentioned here to you guys how much I hate running? I thought I had, oh well. Well guess what.....I SKIPPED OUT ON RUNNING AGAIN!!!! I love being a rebel...lol.

Close Grip Hang Power Snatches -
95lbs x 100 reps for time.
17min and 50 sec.

did 5 x 10/then 10 x 5.

got some nice blisters on the insides of my thumb, maybe I should re-think not running.......NAAAHHHHH!!!!!

Vance

M/26/165

As Rx'd
24:06

F/37/5'6"/140

19:10 (45#)

M/40/5'11"/180

20:11 (75#)

WU
3 rounds
10 double unders
10 situps
10 push ups
5 45# Hang Power Snatch

WOD
as Rx'd
40:00

The last round took 10 minutes! The 95# got pretty heavy towards the end.

22/m/175

As rx'd on treadmill

20:07

I hate snatches!

Woke up this morning and the toe was bruised and more swollen than last night. I tapped it up and tested running in my apartment. It didn't hurt that bad, but i was running on the base of my foot. I thought ok I can run, slowly, but something is better than nothing. Then I tried a light 25lbs dumbbell snatch. Ouch! It looks like I won't be able to do most of the lifts for a while, except I guess I can still do shoulder press and bench, the two lifts I suck at.
What a bad week my hard drive crashed, my phone died, and now this. Plus finals!
Oh well time to suck it up and quit complaining! Besides this just means I get to get better at walking on my hands!

also n\pretty new to snatches, so scaled down to 75#

20:27

wow, i thought my legs were in better shape, but they're takin a beating!

Cant get to the gym today. Is there a substitute for HPS that I can do?

29/f/112

23:14

55# HPS
runs on TM

pre: wux2
post: nothing

no wu just stretching

as rx'd

23:40

23/m/195

16:39

Had a trash can nearby just in case.

Rock on.

46yom/5'10"/195

Pre- 12min airdyne

As rx'd- 19:47

Post- cooldown 5mins on tmill

Intense.

5 rounds

sub: stairmaster level 9-10, .25 mile
hang power snatch #95, 15 reps

22:46

17:49 as rx'd
and I cried the whole time.

M/30/165/5'10"

CrossFit for less than one month. Subbed 65# for first set and 55# for the rest. Used treadmill, upstairs, at other end of gym. My Forerunner said I did a mile throughout the gym going back and forth. I'm hoping for 95# next time, and because of CrossFit I'm getting seriously closer to a lot of my goals.

25:42.

m/31/180/6'

Todays wod

as Rx'd

14:50

That workout really got my heart rate up, the snatch really takes the breath out of you. Loved it.

Ken C. you have to try this one

31/m/190

as rx'd

20:35

31/f/132/5'4"

Did my second Fight Gone Bad today at a fundraiser for Cushing's Awareness at Sonz Buford.

PP/Row/WB/SDHP/Hops
40/8/24/18/25
27/7/19/15/25
26/4/21/15/25
(gotta work on my rowing)

Total: 299 PR (previous was 243 in Oct '07)

New to CF
WU 10 Pull-ups 12 Push-ups, 15 situps, jump rope.
WOD with 65#
18:24
Could have done more # on the snatch... next time.
"Explosive lifting for sports" by harvey newton is a great read for anyone new to CF (in my rookie opinion)

This is the end of my first week of CrossFit. I've come through the other workouts with my dignity pretty much in tact, but this one definitely didn't go as planned. Unfortunately, my workout was far from the Rx. I think I did a hang power clean/press instead of a hang power snatch. I couldn't manage 95 lbs so I used 65 lbs. Maybe if I'd understood the technique better I could've managed more weight. I did three sets total, with three 400m runs in between. It took me about 22 minutes, and then I ran out of time. I was sweatin bullets and lovin the challenge, but unfortunately my time was up. That oughta teach me to leave more time for my workouts until I'm really fit!

That is so awesome. We are in Boca Raton, FL. LOVE the beach idea. Also what is the artist and song your video is playing with? Very cool.

First Crossfit work out.....Very Nice. Did 4 reps instead of 5. I think I might have died being it is my first. Finished in 17:45

Great Workout....!!!!!

cfwu x3

55lb hang power snatch on the 1st set, 65lbs after
subbed 400m C2 row... track/outside was too far away

21:55

19:00 as Rx'd

This kicked my butt! Snatches were broken up 10/5 for the first round, 5/5/5, the second, 6/5/4 the thrid, 7/4/4 the fourth, and 6/4/5 the fifth. Only missed one snatch in the fifth round b/c I got lazy with the hook grip.

Good workout!

M/26/201

as rxd 15:42

Should be able to bring this under 15 next time around. Was taking it pretty easy at first thinking it was going to kill me about the third round. It never came.

Comment #71......YOU are an animal!

Due to various school and job hunt activities, I've been out of pocket for ~2.5 weeks. Amazingly, I feel only slightly behind. This stuff sticks to you.
Catchup:

1/2 Angie for 9:54

3-3-3-3-3 DL:
1) 70kg
2) 100kg
3) 110kg
4) 120kg
5) 125kg (only once)

First, had to learn how to hang power clean:
25 x 5, 50 x 5, 75 x 5

Then, the workout, with 50 lb. - 21:12

Finish with an easy mile jog.

Didn't do this WOD today, we did Fran instead.

M/30/180#

as rx'd:

4:51

best i've done so far.

Crossfit Newport Beach kicks arse!

25:00

First time doing hang power snatch - subbed 30# dumbbells.

12:50

40/F/5'2/123

made up deadlifts from yesterday.

95 x 3
105 x 3
115 x 3
125 x 3
130 failed
125 x 3

also worked on kipping pull ups with the band. coming along.

Subs as below
45 lb snatch (will go heavier next time)
row 400m
19 min 56 sec
Wanted to get under 20 min, SUCCESS

I expected that the midline stabilization required of the snatch would kill my abs as I'm still recovering from Angie. Since abs didn't become a weakness during this WOD, I guess situps and snatchs work different parts of the core.

M/181/52
I am a day behind
Deadlifts: 275,305, 315, 335, 355

33:15
hangover

as rx'd 21:07

Ava, your kipping pullups with the band are looking great. You'll be able to drop that and do them w/o in no time!

My fore arms are toast. I'm hunt'n and pecking this post in cause I can't really coordinate my fingers right now.

22:20
Pukie came lurking after round 3.

19:30
sub'd 40 box jumps for 400m runs (wet and slippery outside)
65# HPS
Frec, i hear you on the pukie, i felt the "fran feeling" going into round 3.

CFWUx3

Subbed 2-20lb dumbbell snatch

17:04

5 min C2, CFWU w/du pracice, BWUx3

As Rx'd: 22:51

R1: unbroken
R2: 8-7
R3-5: 7-5-3

Tried to limit breaks though. Pretty decent rip, so will utilize great info from April CFJournal. Best publication I have ever subscribed to.

32 yom 245 bwt

mt bike 9.5
wod as rx'd (400 in gym)
time 30:58

M/36/143/5'-5"

Group WOD @ Crossfit Snohomish - "The Bear", 5 rounds, 7 reps per round, clean, front sqt, PP, back sqt, PP
round 1 - 65#
round 2 - 89#
round 3 - 104#
round 4 - 109# 5 reps then failure, came back did 2
round 5 - 89# Thank you CF Snohomish, Nice work by everyone. When can we expect a date for May to be released?

29/M/180

subbed 80#: 17:26. I wanted a weight I could go with for unbroken sets, and succeeded, but I'm wishing I went as rx'd.

got rain/snow here...yuck. Not able to get outside to do this. Had to do things in my basement...suck!!

did 5 rounds of
3 min of elipitical
25 push ups
25 squats

finished with 100 situps. did all sets unbroken with no rest in between each exercise.

23 min

Wanted a workout with a bit more cardio, so I invented something new.

Called it bad baby, it was the combination of a couple of recent workouts.

3 rounds for time of
400m run
30 back exts
30 box jumps (2' box)
30 sit ups
30 wall ball shots
30 pushups

then an extra 400m run to finish.

I threw up halfway through...the first time I've ever done that. Luckily I was by a trash-can.

Came down with some bug congestion,weakness and muscle soreness. Have been out of action since Wednesday.

stretching
500m row

catch up with DL wod from yesterday:

DL 3/3/3/3/3

190/210/220/230/240#

equal 3RM pb

post:

3 rounds:
Db Snatch 50# x 10[each side]
TGU 30# x 5[each side]

29 yom, 180 lbs

22:15 as rx'd

Class at Brand X

Chelsea -

Complete Each min on the min, for 30 minutes

5 pull ups
10 push ups
15 squats

Count the number of minutes completed within the minute. When you can no longer complete the reps with in the minute continue to work as long as you can keep going.

N: 17:45, 60# HPS
J: 15:04 as Rx'd
runs outside, snatches on the driveway...first really hot day of the season

1st two round as rx'd,
then last three set x 10 @ 95 on snatches
running quarters was pretty rough, but finished strong

bw-275
total time:25:05

bwt:151

as rx'd... 22:48

f/36yo/140

20:00 but with bar only (first time for any snatch!)

f/6 ft/180#/27yo

75#
19.30

65# x15 x 5
500m row x5
24.03

50/M/266

33yom/167/6'0"

CFWUx2

HPS @ 75lbs
23:12

21/M/205
First post!
This was my 5th or 6th xfit workout. I've been learning all of the olympic and power lifts, so for this one I focused on form rather than weight.
55# hang power snatches, then up 4 flights of stairs to track, 400m run.
29:20
i love this stuff.

Anthony (M/29/170)

as rx'd

16:24

40/M/170

CFWUx3 in 15:20

5 rounds:
HPS 50#x15
500 meter row
26:37

29yo M 185lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. Hang Power Snatch stick x 10 45lbs x 5 65lbs x 5.

Five rounds for time of:
65lb Hang Power Snatch, 15 reps
Run 400 meters

Time: 25:36
All sets broken. Foam roll after

3rd ANNUAL DAM RUN in Emmett, Idaho. 3.8 miles uphill dirt road 43m26s (move over robie creek)

42yom / 147

Decided to do the OPT vs. Bionic workout

as rx'd 9:49

Those guys are monsters. Happy to get under 10 minutes but man that hurt in places I did not expect. For any of the newbies that keep asking about when are we going to do chest. Do that work-out and feel the burn.

Post - 1.5 pood one arm swings and Waiter walking lunges

For once, I'm glad I'm too sick to workout. Running? No thanks.

pre: cfwu x2
post: nada

subbed rows for runs, felt like it

total time 17m28s felt good broke the snatches into 5s with a quick towel off in between felt good

28/m/5'8/165

18:55

Scaled to 65 lb
1/4 mi treadmill run

M35/158
18:05 subbed 75#, treadmill run
I'm such a bone* I switched the order of the exercises. Next time I'll use a mnemonic. Loved the hang power snatches. Very cool.

F35/153
21:00 subbed 45#, treadmill run

32/m/195

used 105lbs for snatches

17:56

still hurting from angie

39/m/215

95x15
95x5x5x5
95x5x5x5
95x5x5x5
95x6x5x4

1/4 mile treadmill run between

20:15

23/m/194#

wow, never snatched before so had to work on form with pvc alot after my wu. decided not to do any more than the 45# bar as i have never done 1 snatch in my life! Definitley felt light when i got one with good form, but otherwise form was not so good and made the lift inefficient and harder that it should have been for me.

was also doing out side in my yard, not the best place for such a technical lift.

running could have been faster, i'm actually slower outside than on a treadmill?!

cfwu x3

snatch practice

WOD:

21:05

even tho only did the bar metcon wise i felt it good!!!!

can't wait to start at north shore cross fit and learn the lifts for real!

M/43/175
CFWU x 2
as RX'd

18:33

3xCFWU
60lb snatch/400m 5 rounds

22:04

Focused again on nailing form, will move the weight up next time around.

as written - 23:47

Bwt: 134

As Rx'd

16:33

Did this outside in the driveway. Runs up the street and back. All sets broken except the first. Ugh!

As Rx'd: 39.44 - The hole in my hand from Angie definately didn't help my grip. Tape only lasted 1 round, after that I had to stop to regrip every few reps...excuses, excuses. I suck at snatches!

as rx'd:

13:58

Ran outside to a 200m marker and then back. Cold, windy day...

Jodi (F/29/109)
Mobility Drills
CFWUx1

Notes: subbed 65 pounds for hang power snatch
Time: 22:36

20:18 as rx'd.

Sorry had to bail on the WOD for the site cuz I went to workout with CFJAX today. Man, how kewl was that.
We ran 400m total with kettlebells tied behind us then had to walk 100m holding it up w/ one arm then switch arms and walk it back. I don't remember how much the weight was but it was great. Then we played "volleyball" with a 6 lbs. oversized medicine ball.
It was awesome to have like minded individuals come together and kick @$$ on the beach.

AFTER LOOKING AT SPEALS' TIME... I think I am scared, very scared. still looking for my go fast socks...

as rx'd

14:15

m/18/142#

37M/5'10"/162.5#

Scaled down HPS to 75#: 19:31.

The snatch is still a difficult one for me. Glad to have another opportunity to work on it.

As rx'd 15:20

45/182

18:43

Runs outside. First 15 unbroken, then 8-7, 5-5-5 for next 2 and finally 6-5-4.

Mike, 201, what's the OPT vs. Bionic workout? Thanks, David.

M/27/207

23'13

as rx'd - broken snatch sets after round 1

MAWL

A - sick
M - 23:18 (subbed 65lbs.) Still ungodly sore from Angie

17:58

Three rounds for time of:
97 pound Hang Power Snatch, 15 reps
Run 400 meters

Tore some skin off my right pinky. Decided to stop after 3 rounds.

male 46years 6'4"/238lbs = 21:18 as rx'd

m/37/197

Away from the gym today... went to the local HS track and subbed burpees for HPS:

burpees/400m
Round 1: 1:00/ 2:01
Round 2: 1:28/ 2:04
Round 3: 1:43/ 2:10
Round 4: 1:42/ 1:57
Total: 14:05

w-u and cool down were 400m jog.

Scaled down to 65 Lbs. but ran 425 meters (measured around the block with the google maps petometer)

20:55

and 24:06 for the Mrs. at 20 Lbs.

We had fun :)

M/23/150

as rx'd

17:52

21:15 85#s

Tough workout. I really like the couplets, especially when we get to work on our Olympic lifts.

27/m/175

I live on a hill...nuff said

18:00

18:29

David Sailor:

It came up on the Affiliate page a couple of days ago. It is as follows:

5 rounds of:
7 Pullups
7 95# Thrusters
7 Ring Dips
7 Burpees

Opt won this challenge but as I understand it there will be more. OPT did it in 5 minutes and change and Bionic was right behind him at 6min and change. They both smoked me. It was a fun one though. Give it a shot. If you want to see their videos I think they are on youtube and you can find them by searching for oopptt.

... Mike

31/176/m

WOD scaled to 65#

otherwise as Rx'd: 20:07

Did hang power snatches b/t guys doing bicep curls and tricep thingys, must of looked pretty funny.

31/176/m

WOD scaled to 65#

otherwise as Rx'd: 20:07

Did hang power snatches b/t guys doing bicep curls and tricep thingys, must of looked pretty funny.

as rx'd
39:35

David
M - 32 - 5′10″ - 175 BW

AM: GJJ x 1.5 hours

PM:

Burgener WU x 1 x PVC
Burgener WU x 2 x 45#

WOD, scaled to 4 rounds: 36:50.54

Notes: Snatches were difficult with my hands still recovering from Angie until fourth round when I got another deep rip in my hand. Made it too difficult (painful) to hold the bar at all. I finished out the fourth round as singles and called it after the 400. Looking to heal up before next cycle.

19:03

Scaled to 65# Hang Power Cleans, really not at a point to snatch much more than a PVC pipe, although I am sure this workout would have been fun with just that!

Train w CF Memphis today, power clean and clean; triples up to 90 kilos. Thanks for the work, Mike and Doug.

WOD as rx'ed, 16.57

54/1.54
1.01/2.09
1.05/2.22
1.30/2.14
1.38/2.06

#237/David - have you seen the CFJ article on healing hand wounds? Seems worthwhile if you hadn't tried it yet. Paul

CFWU-minus pu's
40lb. HP snatches
26:46
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

m 19 225 lbs

i did 25lb dumbells and tred mill 1/4 mile in 15 minutes i did first set at 50 lbs dumbells and that wore me out i had to go lighter for the rest

Grip's killin' me. It's hard to type this.

As rx'd (almost scaled it. glad I didn't):

27:26

Wow, turns out I really suck at hang power snatches and cleans, gotta work on the dip and drive.

Scaled 60lbs

16:06

m/30/210/6'1

20:48

Warm-up: 5 min easy rowing on C-2

For time: 5 rounds of
Hang power snatch 35 lbs (all sets unbroken)
Run 400m

Hotter than the hinges in old El Paso today--87 deg F outside and 85.5 deg F in garage gym

Very happy with hang power snatches--first time doing them so went with lighter weight. Could definitely have done 45 or 50 lbs. Pretty good form until last few reps of each round.

F/58/5'6"/136

f/120/27/5'9

32:40

Heat has definitely gotten to my head--forgot to post time:

26:10

Coach,
We have infiltrated the cover of Muscle and Fitness for May 2008. It's only a matter of time now.
"Death to the globo-gym"

42/170

Hang power snatches as rx'd. Subbed rows for the first two 400m, then ran the last three. Still a little leery of running all out due to left calf muscle injury but it held up during the runs and actually felt pretty good.

24:28

Never done HPS before, and they were of course more challenging than I thought they'd be.
As Rx'd in 25:36.

Clay #250-Look back to the home page for March 31 for 1002 comments on that very topic.

44/m/155

Subbed 65# Hang Power Snatch and 1k bike

18:19

Not too motivated today, feeling a little tired from the Crossfit Endurance ride in the a.m. The 1k bike segments averaged 1:52 each and all snatches unbroken except last set 10/5.

warm up

as rx'd
35:15

25/m/185/5'9"

As Rx'd

19:55

only got the first set unbroken with the snatches...

viva la revolution!

25:48 for 4 rds. quit due to cramp in new spot--right inner quad. hate not finishing a WOD.

10 min ellip wu 19/19.

24 flat

That was rough

45/M/6'/180

TIME: 14:58 AS RX'D

I'M BEAT!! WORN OUT AFTER TESTING FRIDAY.
GLAD THESE WERE HANG POWER SNATCHES. I'M SO DONE.

LAURA DEMARCO:

THANKS...AND YES IT WAS AS HARD DUE TO BEING IN FULL TURNOUTS THE WHOLE TIME. VERY HOT. NEED ICE CREAM!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

51/M/150

Subbed 75lbs.

21:41

Avg HR 175, peak HR 186. Very impressive Robert Sutherland!

#116 - Jamie,

Sounds like you exhausted your QLs yesterday (along with most every other muscle in your body) while doing the deadlifts. Take a tennis ball or massage ball and lie down with the ball under your back between your hips and ribs. Take a deep breath and lean into the ball as you exhale. Repeat 5-10 times, then do other side. This region of your body is where the quadratus lumborum muscles are located, and they are absolutely critical to stabilizing the lower back to sit up and/or walk. Good luck, life sucks with a sore back!

#241 - Paul

Thanks for the referral! I chatted with one of our athletes who's using the Vit E.

Think I'll try it out!

David
CF Chattanooga

70 x 15 x5

400 meters x5

24:18

34/m/6'/215

As rx'd 17:36

2 months back into crossfit after a 6 month hiatus. Never felt better. Crossfit is king.

M/46/145

At the track
WU (1 lap run,15 pushups,10 pullups,15 squats)x2
BWU, HPSx5WU

Got it backwards.
5 rounds of;
400m run
15x 95lb HPS, broken into 5's
24:23

95x15 400 eliptical
65x10 75x5 400 eliptical
65x15 400 eliptical
65x15 400 eliptical
65x15 400 eliptical
42 minutes

Weightlifting with Coach Dan today @ Crossfit Mobile. Any Crossfitters in Ottawa - you want to check this out...

18/M/5'11/155

2 days behind, scaled Angie:
45 pull-ups
50 pushups
75 sit-ups
100 squats

30 minutes

46 - 6' - 210#

As RX'd

15:45

Runs down the street in the neighborhood, measured by GPS.

Followed by yesterday's dead-lifts at the home gym.

CFWU X 3
5 rounds, 15 hang power snatches and 400m run

Tom m/45/179 snatches scaled to #75, 22:03

Chris m/15/100, snatches scaled to #40, 19:27

Nat m/9/58 snatches scaled to #20, 17:12

19:46 as rx'ed

Thank you Mike, looks like a good one. I bet 7 reps never felt so long. I'll give it a try.

25M/6'6"/245lbs

as rx'd: 14:18 on treadmill

as rx'd: 20:04 all broken sets on hang power snatches and def. could have run alil harder

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

16:35

30/m/5'10"/235

Did not do hang power snatch due to shoulder injury...

Did 95# hang squat cleans instead

27:57

21male/159/5'9
never really did snatches so i practiced for 20 mins before the workout and got the technique down.
as rx'd
24.0

m/39/199

started with cfwu
then
wod as rx'd
27:12

21/m/145#

5 rounds:
subbed for mostly 45# h.p.snatch x15
run 400 meters

16:20, first time doing h.p.snatch

m/45/154

16:30 subd 65#

coop
bw 150 age 39
79# HPC
0.25 sprint
5 rounds
18:09
caught an alarm between round 3 and 4 so had rest.

40y/oM
75"203#
as Rx'd
17:50
gassed

M25/203/6'4"

15:13

Wish I could say I was sandbagging it, but I wasn't... I even gamed my time by doing the snatches first, run second.

This was exactly the workout I needed, to drill my snatch technique, it just now sunk into my thick head that it's a JUMP and the hang snatch is all about jumping the bar and not using the arms at all. (Just got to the power clean chapter in Starting Strength...) Now I really appreciate the hang snatches and hang cleans for training the jump.

34m5'10"202#

19:41

The girl tried like hell, ran one 400 and started the snatches but she was sick this morning. We're both sore from Angie & Deadlift & OHS on the same day.

M/43/6'1"/170

17:52, scaled as follows:
5 rounds of 500 m row, 15 burpees

Having to attend to rotator cuff pain triggered by last week's Elizabeth (ring dips - ouch!) and also got knee stuff from being old. My knee feels and sounds like it has a bag of pebbles in it when I bend it. Doesn't hurt all the time, just afraid it's messed up and am trying to reduce pounding.

27m/200/6'1

14:17 as rx'd

4 rounds in 25 minutes, subbing 65# for 95#. Then swam 450 yds in ~10 minutes.

as rx'd

14:41

All HPS sets unbroken.

ran a 5k race today, 23minutes even...it's amazing how much easier and faster my time was for this race after training the crossfit way...can't wait to make up today's wod. looks great.

19:58 (65lb HPS)

2xcfwu

as rx'd
14:56

First time doing HPS.
Brutal.

m/38/5'11"/205

17:41 just short on the last run leg. Here is one for all you Crossfit Fire Nazis. Finishing up that last leg on the treadmill at work, feeling triumphant but wiped, and the bell goes off. Fortunately not much of a fire at all, but is was on the fourth floor, and it ended up we had a sprinkler to plug and a fair amount of water to sweep. 3..2..1..FUNCTIONAL MOVEMENTS! Thanks Coach.

OK,so there I was, a nice sunny day. I brought my barbell and bumpers to the track for the WOD. A well-maintained barbell I might add - the bushings are nicely greased so they spin easily. I was all alone. At the end of round 2, a family shows up - mom and dad are walking and 5 year old boy and 4 year old sister are pedalling their bikes around the track. I pass them running. They see me stop at the barbell and do the hang power snatches. Half way around on the next lap I see the kids made a bee-line for my barbell. Young boy has got a nice deadlift set on it. No worries.
Well, no worries until the little boy with sister tagging along is almost in a full sprint pushing my nicely greased barbell down the track. He was moving. I'm thinking "Hey! Ya little...!" Mom and dad are at the other side of the track yelling at son. He managed to do a u-turn with it and got it close to where I placed it. When I arrive of course I can't breathe and can't say much except, "don't touch."
Mom and dad without a word departed rather quickly with kids in tow.
Too funny...

27YOM
5'10''
195#

Warm-up:
CFWU x 3

WOD as Rx'd:
15.22

27F/168/5'8"

5 rounds
15 x 55# hang power snatch
400 m run (on TM except round #3 on ellipse due to no TMs open)

off day tomorrow - hope i dont have to lift too many people at work bc i cant....

37/m/176/5'9"

AM- As Rx'd - Gravel uphill out/downhill back

Sets 3 and 5 broken, 10-5

17:24

PM- Push Jerk 135/155/175/185/195/205/230F
Long Sit OHP-3x12/95#
1 arm Long Sit DB Press on bench 50# 3x6
Weighted Dips 3x6/80# and 1x34reps

29/m/182

Really lackluster performance.

As rxd: 20:24

20:29

51/M/202

Scaled the weight to 65 lbs. I am not sure why I chickened out.

19:28

Tim:

pre: Burgie
wod: 15 minutes

I really enjoy this WOD.

46 / 175

weight was 77 pounds - did the first 10 reps at 95 and realized my form was really bad for the last three. Dropped the weight to 77 and got the form right back. Had to break the sets to 9 and 6s. Still tough. Runs outside.

19:15

29/m/82nd Airborne

all sets at 75lbs. replaced snatches with overhead squats...still hurts like hell. need to work on my form though.

25/M/73kg

Snatches @ 30kg

20:09

M/51/165 Sunday 4/27

WOD: 31:48

scaled to 75# and sub'd 1/4 mi. on treadmill for 400 mt.

30.54 using 35# barbell. Broken sets of HPS as 10-5 for all 5 rounds. Running was hard after the snatches!

30 MU's for time today in 11:35. This is the first time I've completed all reps with the rings turned out at the bottom. There was some issues with me getting full extension in my shoulders during the middle reps but around rep 20 I started pushing my head through my shoulders when the rings were turned out and I actually found the reps were easier! Not a great time but a good learning day and the form has come a looooooong way.

Nice vdeo, sure wish I was in Florida on the beach with you guys!!!! LOOKS LIKE TOO MUCH FUN!

M.31.5'7.175
As rx'd
23:05

m/27/187
75#
as rx'd
19:54

36/6'2"/195

As rx'd: 19:16 - First 3 rounds were unbroken

This proved to be 5 minutes more difficult than Nancy for me. The lower back was a little sore from the last few days. I think that slowed me down a little bit.

subbed 70lbs on hang power snatch
18:01

M33/181/6’2.5”
As rx’d 19:28 (on treadmill)

First time running since I broke a small bone in my right foot 3 weeks ago. Took it _very_ carefully. On treadmill, about 10.5 km/h, weight mostly on heel, lifting foot from ground as little as possible. Felt ok.
Snatches in sets of 6-3. (First one was 12+3, others more broken).
Good work out. Liked this one. Thank you coach.