This one doesn't excite me

Those are some sick abs!

I was hoping for a fun metcon

boo

Don't know how to feel about this one. But to be sure, progressing weight, right?

This is going to be a mess. After I drop the bar on my head.

do you work up to your max by the last set or hit your max and do several sets at that weight?

How many of you sit here from 10-11 and refresh ur page so u can be the first comment

This wod will terrify the YMCA staff! Its perfect!

Woot, str day.

Going to start crossfitendurance.com's swim routine soon.
I may have to get wet manana.

definitely gonna be more of working on form workout this time

#7 i am not going to lie it do go through and keep hitting refresh to see peoples post and answers...like the answer to joetoledo because the guy he trains is my trainer...going to be fun though

anyone know when we did this last? And if so how do you do a search for it?

Thanks,

Stew.

Thanks everyone for the kind words about the East Coast Challenge. I am so glad that everyone had a great time. We put a lot of work into making that look like it was run easy.

I can't thank my sponsors, volunteers, and competitors enough. Without all of you it wouldn't have happened. We look forward to doing it again!

I'll be uploading photos and videos over the next couple of days, so check it out.

It's 3:35 in UK, i'm working nights and have been checking site all night for this.

Finally a WOD that i'm good at!!

Going for 165lb for all 10 sets.

Lift Well Today Guys.

Never done one of those before... after watching the video I think I'm probably going to injure myself trying.

#6

Good question.

I'm a Cf newbie and don;t know the answer; hopefully someone else does.

First comment mine.....no wait.

Not sure how great this will be since it's relatively unpractised. Ah well 7 hours sleep now, it's 4am in England.

#16 and #6, you warm up and do 10 heavy singles.

you know those of us back here in fort worth don't really understand this lovefest going on with jeff tucker. he's really one of the most ruthless people i know. hey tucker, don't know if your staff told but while you were gone i payed up for the rest of the year. can i have my kid back now?

Wow... time to teach myself the snatch... Any good links?

Just finished the workout from Saturday

95 lb thrusters and double unders
all rx'd

16:20! Speal you are an animal with the 3:55 or whatever it was!

Miranda
CrossFit 801
25yo F 138lbs

anybody ever look at the front page crossfit women pictures and think, "man, i'd like to see her do a fran"? weird.

I want to express my extreme gratitude to Coach Glassman and the entire CrossFit community. This past month marked my one year anniversary doing CrossFit. I was introduced by a fraternity brother who is also a Green Beret serving in Afghanistan. I thought I was in “good” shape being a jogger, how humbled I was for that first month. I stuck with the program and was amazed the results. I didn’t keep the best records when I first started, mostly because I was embarrassed with the results when comparing them to the posts on the message board. But last week I scored a 665 CrossFit total (235 Squat/115 Shoulder Press/315 Deadlift) my best a year ago was 505. I have gone from running a 24 minute 5K to a 20.30 5K. Two weeks ago I participated in a fitness challenge hosted by the Office of Naval Warfare and at age 30 definitely held my own against 17 and 19 year olds, scoring well enough to meet the requirements to enter SEAL training. I credit all of these achievements to CrossFit. I am totally addicted and will talk about the program to anyone that will listen. I started eating Zone after learning about it from CrossFit and truly believe I am now adding what will be quality years to my life. Again thank you to everyone who posts, coaches, and makes this all possible. Please keep the variety and the pain coming. Also thank you to all of you who serve in harms way, God bless you.

-Friendship, Progress, Truth.

Weird. I just practiced these tonight...with a 45 lb bar.

I just completed Sunday's WOD and it was ugly. I need some serious work on my cleans. I actually lost my balance and fell over during one of my reps (which was horribly embarrasing). My lower back and knees are a little sore as well so I know I'm doing something wrong. Does anyone have any additional literature/videos/lectures on oly lifts that you can post? I need to figure out what I'm doing before I hurt myself. Thanks.

Best WOD timing ever! Just got my Pendlay Crossfit bar in the mail today.

Here is how I do Max Effort (ME) stuff for what its worth.

I do the CFWU and then the Bergener Warm Up. If you want to get some Metabolic Conditioning (METCON) do the CFWU for time.

I then begin to warm up with a weight that I can do 6 perfect reps, than 3 reps, 2 reps and then I begin the max efforts. My goal is to achieve a PR at some point during the session. In a perfect world I think that you could put your known one rep max on the bar and perform a successful lift followed by a 3 to five minute rest. Then increase the weight slightly, if you get it great, repeat the rest cycle and add more weight. If you don't get it, do a rest cycle and try again. I do this for three attempts like CFT. If I don't get it on the third try, I go back down to the last successful lift and try to keep that weight on for the rest of the lift session. It never works out the same way twice. For me, tomorrow may look something like this:

95 x 6
105 x 3
115 x 2

120 x 1
125 x 1
130 x 1
135 x 1
140 x f-1 (PR)
145 x f-f-f
140 x 1
140 x f-f-1
140 x f-f-f
135 x 1
140 x f-1
140 x f-f-f
135 x f-1

I doubt that tomorrow will look like this for me, but it could. Note that at the end of the day I would only have 10 successful lifts but I actually did 13 sets.

That's how I do ME stuff like what's on the board for tomorrow. I do not profess to be some kind of crossfit guru (just look at the weight that I think I'll be pushing tomorrow and you'll know I'm still in the infant stage of my crossfit evolution), this is just what I do on ME days. If its totally against what you do, please post what you do and I may adopt your way :>)

Have Fun, Train Hard,

Billy

I hurt my back a week and a half ago. While I was keeping company with Naproxen, I decided to order a pair of vibram fivefingers. When they arrived today, I was so excited I went out and ran a few miles. Next, I'm going after a pair of Vivo Barefoots. Doing the snatches with the fivefingers should provide an interesting experience.

I had jujitsu this am and kickboxing tonight so my rest day was anything but restful.. Now this? My body is going to hate me! haha Im ready for some muscle ups since I just made my very own set!

#12 stewyd

I think we did this WOD on April 14...There is usually a "compare to" link above the pic.

my mistake...those were hang power cleans...sorry

Alright, my ass(and whole back half) is on the front page!

all weights in kilos

40-60-60-60-60-60-60-60-60-60-60

needed to get form down today

That dudes pecs are HUGE compared to his arms, what the heck.

22/m/180

55 lbs. the whole way, form sucked.

I have finaly hit the 40lbs mark. I have lost 40lbs in 2 months since starting crossfit and cleaning up my eating with the zone. I feel so much better. I am not there yet to my goal but it is a start. Everyone here at crossfit has been really supportive of my life changing journey. I can wait to see what else I can do. I suprise myself everytime at crossfit with new times or heavier weight. I owe everything to Eduardo for helping me with the jorney. He is the one that introduced me to crossfit and the zone. I would not be where I am today if it was not for his help. If any body thinks they can't do crossfit or it is too hard. They are very wrong. I started at 382lbs and i could not even finish the half of the warm up. I was sooo said that I could not believe that I could not finish. I felt like a loser. But everyone there keept encouraging me and never let me see myself as different. I thought I would stick out because of my large size but everyone made me feel like I am one of the family. And now I am at 382lbs. It is still very high but I am making my way down the scale. I take great pride in being a crossfitter. If I can do it anyone can. It just takes time. If anybody has any questions about crossfit please let me know by emailing me at cccrossfit_now@cccrossfit.com. This has made a big change in my life and now it is a new lifestyle for me. If I can do this, I CAN DO ANYTHING.

To Brian Mckenzie and everyone who helped put on the CrossFit Endurance Certification at North Santa Cruz CrossFit (Brendon) this past weekend (5/30, 6/1):

After many years of racing endurance sports (XC Skiing, Biathlon, Road and Mountain Bike) I want to let you know what a breath of fresh air this certification was for me!!! I found the running instruction very helpful. I thought I was doing “Pose” correctly but you completely changed the way I move as a runner for the better!

The presentation on how to program CrossFit workouts and train for endurance events was cutting edge! Increasing the quality of ones training with high intensity short duration CrossFit workouts and training intensely in an endurance sport go hand and hand for those who want to develop a mind and body that can work hard, go the distance, and still be healthy.

I am putting everything in this program to the test and I can already feel the difference. I know the CrossFit Endurance Program will provide the high level performance capacity I want without burning out my body and mind. I look forward to becoming a stronger, healthier athlete with your methods. I am very grateful for your guidance!

Thank you,

Alex Margolin

john #22-

yes! especially today. i really wanna see this girl workout, i'm sure it would take me hours to pick my jaw up off the floor.

nice to see a dave castro video! always enjoy his programming lectures!

Ron #32 - Isn't this where you're supposed to cry sexism because this photo is clearly taking advantage of your anatomy (i.e. CrossFit Booty) and featuring it on the front page in a scandalous and sensational way??? ;)

In advance

This workout is 10 singles of the hang power snatch, you can download a video of the movement from exercises and demos.

I'd suggest warming up with the Burgener warm-up and then the goal is to use relatively heavy singles.

Leon.

Kempie will be back tomorrow guys.

100 lbs x 1 rep x 10 sets. I did my own litte MetCon after those just to sweat and feel spent (well, more spent...)

135 lb Back Squat x 10
10 Pull ups
20 Dips (parallel bars)
5 Rounds for time...

#25 - it's worth investing in some instruction. The olympic lifts are technically sophisticated, and potentially problematic if not done right (trust me, I know from bitter experience.)

Am still recovering from the tree falling on me, so today was rack pulls, OH squat and shoulder press. Too nervous to do the fluid movemnt that a snatch requires.

I am still pretty new to crossfit and was just wondering if you had to be proficient in the moves before you could sign up for a certification class(would really like to sign up for the Level 1 certification class to get my form down)or if you could sign up just for the extra help.
Also does anyone have any pointers for mastering the form for the snatch?

I am still pretty new to crossfit and was wondering if you had to proficient in the crossfit moves to sign up for the certifications(Would really like to sign up for the Level 1 certification class and the kettlebell cert) or if you could attends the certs to perfect your form and gain more knowledge?
Also does anyone have any pointers for mastering the form for the snatch?

I have to agree with KenC on the Tucker comment. He's a really nice guy until you can't do a round off back handspring back handspring walkout...with a 20lb medicine ball....oh and then stick it in the perfect OHS position...freaking hardass!...what?? I mean.....Jeff Tucker is tha Man! ..... Damn...does this mean I'm fired? Crap!

BTW...who do I have to pay to get those abs! AWESOME!!!!

CFWU X3
Time: 18 min 6 sec

Hang Power Snatch (1 rep each)
35,40,45,50,55,65,70,75,80,85

34/M/168

PVC-45-65-85-95-115-135-145-155(F)-155 (Had to push it out at the top)

28/6'4"/M/255

135-145-150-155-160-165-170-175-175-175(F)

Mr.Brown
For some reason, crossfitgutcheck could not open on my computer for security reasons. I was wondering if you could tell me when your website will be up and running.
Ricky Novio

Started CF a week ago, 45/F/5'4 and I'm not disclosing weight.
Working out at home, no proper weights, just some dumbells.
So today I did official WU, and beginner's roud of 15-12-9 deadlift, pushpress, squat broken by 400 runs. Hurt my shoulder afertwards during streching.
Posting here 'cose someone mentioned that community would be richer for minorities - middle-age overweight female? minority??
See ya tmrw

107 x 10

Landed 6 - Missed 4

20-30-30-35-35-40-45-45-45-45 kg

M/40/5'11"/180

65-75-85-95-95-100-100-105-100-100

F/37/5'6"/140

45-55-60-65-70-70-65-65-70-70

just barely got most of the 70s; and not sure where to place hands on the bar.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

JENN! You're famous! Nice work this weekend...killed it.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

43/6'1"/185

forgot to post yesterday's workout.

grace: 3:16

post: 1000m row 3:16.3
2x10 hspu

been a long time since i did grace and broke up the reps like i used to. had way more in the tank than i expected. sub 3 next time for sure.

33/M/186

As Rx'd

105
110
110
110
115
120
125
130
135
140

m-37-220-6'

154, 154, 165, 165, 165, 165, 154, 154, 154.
Why was this programmed from Hang? Safety due to less weight being used? just a variation from pulling off the floor? Or is it part of a longer term plan, I'm a week old to CF so still sorting stuff out.

one more on 154. dulp

#36 Nina:

Way to go girl! You are awesome, your hard work is an inspiration, and your willingness to throw yourself out there is pure Crossfit!

Congratulations on hitting the 40 mark. Keep fighting!

Aloha

M/39/185

Still reluctant to ramp up the weight on the snatches after two shoulder injuries from previous snatch workouts, so I went at it with a focus on technique, specifically diving under the bar and keeping the shoulders "active".

CFWU X 3 and Burgener warm-up
115
115
125 (pressed at the top)
125 (same)
125 (same - not diving under the bar)
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3

The shoulder felt good. Will take the weight up next time.

More better faster

lets put an end to the madness.

Stopped @ 95#...too scared...no dumping

I hurt my calf muscle the other day doing double cleans. Will this exercise aggravate the injury?

Thank you in advance.

95x10
105(F) and 100 OK
Problems with form. Frustrating

27/6'8"/210

95-115-125-125-135x5-135(f)

I love the Hang Power Snatch. My only concern is whether or not my technique is solid.

as RX'd

95-95-95-105-105-105-90-95-95-95

got sloppy with the 105s --- 90-95 feels clean.

did air squats in between warm up sets 20-25-30

finished up with 3 rounds of:

- 100 jump rope
- 10-15 box jumps (low box)

Cheers!

Christian
http://run100miles.com

25/5'9"/136

20-25-30-35-37-37-37-37-37-37 kg

HOLY CRAP! Thats an awesome video/workout on the affiliates page today. I'll be able to hit that one day

32 M 5'10" 192 lbs
95-115-125(f)-125-130(f)-130(f)-130(f)-125-125-130

First time with these so just practiced the form for multiple sets. These are not easy to get down!

#50, Good for you. Everyone starts somewhere, so just keep at it because it really works. Welcome to a new life.

I would love something like Flithy Fifty tomorrow... Hint hint ;)

Not comfortable with these yet.....Does anyone know of a good alternative workout?

M/29/203

First time doing HPS, so had a tough time with the form, and didn't get much weight.

85 / 85 / 95 / 100 / 100 / 95 / 95 / 100/ 100/ 95

135, 155, 175, 175, 185, 195, 205, 215 (f), 215 (f), 215 (f), 185

So I was at the gym here on COB Speicher and lets just say that doing anything other than bodybuilding stuff draws stares from the crowd. I suck at the olys, but I'm improving. It's like flyfishing when you get that first really nice cast an you just stand back and admire your skill. I hit 145 and my form went to crap so I backed down to 130 and concentrated on technique. I love this stuff!

Look at those abs!

42yo/f/155#
wu
hang power snatch
50#-1x, 55#-1x, 60#-1x, 65#-1x, 70#-1x, 75#-1x, 75#-1x, 80#-1x, 1x, 1x
row 1000 4:24

Great lecture by Dave Castro~

75-95-95-105-115-115-115-115-115-115

... not my strongest lift, but it went pretty well.

Age=28
BW=190

Hang Power Squat Cleans:

135, 155, 155, 165, 165
175, 175, 185, 195, 195

Still getting the 'hang' of it. More natural

45/55/65/75/85/95/95/95/95/95

pwr snatch : 40kg good form, 45kg shitty form
sqt snatch : 35kg good form, 40kg shitty form

m/29/160/5'10"

New to crossfit, but have been playing sports and exercising for the past 2 years. One of my co-workers mentioned crossfit and from reading the site, it looks like just the thing I need to take it to the next level. I'm actually excited about working out again, and the comments are really inspiring!

75/85/95/95/95/95f/85/85/85/85 (I don't have any 2 2/1's, so I had to jump 10lbs at a time, but I'm getting some)

Thanks everyone!

bw 165

95x1x3
115x1x7

BW 168

95/117/128/133/133/139/139 miss/117/117

Felt a little drained this morning.

Jesse #73 - use PVC pipe and work on technique.

I had no idea where to start:
95/115/125/130/135/140/145/150(f)(f)/135

damn, i wanted that 150...i think i shouldn't have ramped up as much and went for it sooner.

Taking another day off after the
SouthEast CrossFit Challenge.

It was great to compete side by side with Mike G, Bionic, Lance, Ken, Scott, Vasily, Doug A, Gary, Tommy, Todd, Tommy Gun and tons of other great athletes!

You guys inspired me to push forward towards becoming the tallest and heaviest elite CF'er out there!

Still sore today. BW 218.

M/52/179
115, 135, 145, 145, 145, 145, 150, 135, 140, 140
Boy do I need to work on my form!

m/29/210/6´6"

110, 110, 110, 110, 90, 90,90,90,100,100

This will get better, patience...

Getting back with the program after a back injury.

42.5kg
42.5kg
45kg
45kg
50kg
50kg
55kg
55kg
57.5kg
57.5kg
59kg

what muscles does this exercise work? MAIN muscles please.

Thank you

In a hurry so partial GAWU then BWU.
HPS(in kg)
stickx5,20x6,40x5
50,50,55f,55f,52.5f,52.5,52.5,50,50,50,50,50

Not really legal due to big press out. I worked form afterwards for a few minutes. Good form stick through 40kg. At 45 I couldn't feel my hips slam open like they do with a heavy clean but I could still get it up without any press. 47.5 I had to press a little. There is an Oly Lifting club at my gym that started last week. Hopefully I'll be able to get some good coaching from that.

#50 park - Welcome to Crossfit! I'm looking forward to a few months from now reading about how you've never felt better (which will happen if you stick with it).

I didn't feel comfortable doing this alone with no proper instuction, other than the video. So I worked on muscle ups:

17 in 20:00 and just couldn't pull anymore out.

Then curiousity got the best of me and I tried the power snatches, not sure how my form was, but it felt natural:

85, 90, 95, 95, 100, 100,
105, 105 (miss), 100, 95

Not alot of weight, but it was all I felt comfortable doing without qualified supervision.

CFWU x 2
WU
45x3, 65x3, 75x3
WOD
95,95,95,95,95,95,85,85,85,85.
Went lighter @ end to work on form. 1st time doing this exercise.

WU
.5 mi walk on treadmill
OLY bar S
65# bar S
WOD
95/115/115/95/95/95/95/95/95/95
Worked on form

Hang Power Snatch

135-135-135-135-135-135-135-140-140-140

Maverick, I'm new to crossfit but was a weightlifter, now coach. You said, main muscles, so I'll assume you're aware it uses muscles from feet - head. If you do it correctly, ie, open up your chest n shrug hard n high at the top, you should feel the most soreness later on in your traps. The real benefit of an exercise like this though is it makes your body work as a unit, each movement building on the last to generate maximal power. Hope that helps mate.

snatch from the ground, caught in a squat
load in kg
55, 57.5xF-F-F, 52.5, 55, 57.5xF-F-1, 60, 62.5xF

F/39/124
Can't do hang power snatches, so I watched the videos, simulated the movement at home and practiced it with very light bar at the gym. Did some leg things..30 walking lunges with 15# DB, 20 squats and 15 hang cleans for 20 minutes.

Who is the goddess (on the left) in that pic?

First time doing hang power snatch for weight. This was good practice for form, cuz it has to be right on to get the heavy weight.

95
115
135
155f landed forward, not low enough
155f not getting under bar fast enough
155f
135
145 got it but landed forward
145 solid
145 solid
tried again to get 155 (I really wanted it) but it wasn't happening.

34/M/77kg

1-10: 60kg

<2min rest

#102, jdawg
Growth hormone not only makes the muscles grow, but all the organs as well, giving the stomach that distended "abs on a basketball" look.

If you take into account crossfit's general concept of fitness, as copied below, the value of a movement like the hanging power snatch in training becomes clear. As well as strength training particular muscles as #97 Javan mentioned, you also develop flexibility, coordination, power, agility and balance.

"There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power,
coordination, agility, balance, and accuracy. You are as fit as you are competent
in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills."

When I first started crossfit I didn't care for this type of workout much, I would rather just load up the bench press and take off, but I realized, especially because I am older (51 in 16 days), this is exactly what I need to do as part of my training. I need to work those fast twitch fibers and work on more complex movements that require flexibility, power, coordination, agility, and balance. Now I really enjoy them and apply myself to improving, even if my first efforts are not so impressive. It's also a stepping stone to the full snatch, which is an incredibly athletic movement.

Tore a callus partially from my right hand, pinkie, yesterday. Any suggestions on what kind of tape to use?
Thanks in advance.

M/22/6'1"/185

Started at 135 and worked up to 185# (7th rep)and failed at 190# (8th rep) and did the last two at 175#

Warm up: track workout, then part of a CFWU x 1

I decided to work on form because I'm not that comfortable with this move:

45 x 3
55 x 3
60 x 3
then 1 x 65, 65, 70, 70, 70, 70, 70, 65, 65 (oops -- only 9)

First time doing this WOD, and it was awesome. On the 8th set I failed 3x on 121.5# then went down to 116#. Then I remember from the videos that you have to be very agressive. And like magic 121.5# went up like nothing.

CFWU
Burgener WU

84
95
105
110.5
110.5
116
116
121.5(f) 3x
116
121.5
121.5

#92 Maverick. To quote Charles Staley: "You know when you're on the field, and your friend throws a football to you, and then you run downfield and catch it?" "Yeah," the kid says with a quizzical look on his face. "It works that muscle."

33/F/5'10"/155#

Just getting back in a normal routine after the weekend's SE Games at Harbor City Crossfit in Florida. The competition was fierce, the workouts were challenging and the weather HOT! Congratulations to everyone who participated in the Games - I was honored to suffer with you all!

Saturday: CFT and 5k
CFT
17# under PR, but still managed to eek out the top female CFT score for the Games :)
BS: 220
SP: 93.5
DL: 253

5k
It was the most brutal 5k I have ever run; that Florida sun shows no mercy!
26:26

Sunday: Hopper WOD
Never have I experienced such a mind/body killer of a workout. Just finishing this WOD should earn you a medal.
1000m row
then 5 rounds of:
21 SDLHP (65#)
15 burpees
9 thrusters (65#)
28:46

I placed fourth overall for the women; Jelli, Silke and Adriana kicked a$$ to earn their well-deserved first, second and third placements. I am so impressed and humbled by those who have strong CFT's, fast 5k's and still have the athleticism to rock a ridiculously hard hopper WOD - you ladies have my sincere respect.

Today's WOD
65
75
85 (I noticed a slight press at the end, so dropped weight to improve technique)
75
80 (slight press again)
75 for the remaining 5 sets

BWUx3
WOD WU with 45lb bar

WOD:
55 first 2
57 next 4
55 last 4

My snatches suck, hence the weenie weights. Since the bar was already overhead, finished off with 15 ohsq and then some hspu practice.

The only way for most of us to get abs like that is photoshop...

Found this link for those of us who can't view the videos due to IT Security.

http://www.exrx.net/WeightExercises/OlympicLifts/HangSnatch.html

just wanted to say this months crossfit journal is fantastic. thanks to everyone who contributes. i really enjoyed the certifiable knowledge article, by lon kilgore. i had always had an IDEA that i wanted to train people, but once i found crossfit i KNEW i wanted to train people. i can't thank coach, lauren and everyone else enough for this program.

yesterday i had my 52 year old client doing 85# clean and jerks with great form, while all the frat boys stared at him as they did their 'curls for the girls'. anyway, i am super proud of my clients, and i've got 4 out of 7 people at my office job doing the zone. they all got their scales and measuring cups last week. :-) sorry just had to share. thanks so much for this great program.

p.s. spider chick- happy belated birthday!

75 lbs for all 10.

The President of the United States of America, authorized by act of Congress, March 3rd, 1863, has awarded in the name of Congress the Medal of Honor to Private First Class Ross A. McGinnis, United States Army, for conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty. Private First Class Ross A. McGinnis distinguished himself by acts of gallantry and intrepidity above and beyond the call of duty while serving as an M2 .50-caliber Machine Gunner, 1st Platoon, C Company, 1st Battalion, 26th Infantry Regiment, in connection with combat operations against an armed enemy in Adhamiyah, Northeast Baghdad, Iraq, on 4 December 2006.

That afternoon his platoon was conducting combat control operations in an effort to reduce and control sectarian violence in the area. While Private McGinnis was manning the M2 .50-caliber Machine Gun, a fragmentation grenade thrown by an insurgent fell through the gunner's hatch into the vehicle. Reacting quickly, he yelled "grenade," allowing all four members of his crew to prepare for the grenade's blast. Then, rather than leaping from the gunner's hatch to safety, Private McGinnis made the courageous decision to protect his crew. In a selfless act of bravery, in which he was mortally wounded, Private McGinnis covered the live grenade, pinning it between his body and the vehicle and absorbing most of the explosion.

Private McGinnis' gallant action directly saved four men from certain serious injury or death. Private First Class McGinnis' extraordinary heroism and selflessness at the cost of his own life, above and beyond the call of duty, are in keeping with the highest traditions of the military service and reflect great credit upon himself, his unit, and the United States Army.

I assume when doing these that it is a foul to push out the bar to the top, i.e., there must be one continuous movement of the bar?

25/f/5'6"/144

43/48/53/58/63/68/73/78/83(f)/83(f)

#107- Paul Mike - Don't think it matters. Just just a good athletic tape from your local sporting goods store. That's what I did. On Friday I did the "3 rounds of 800 meter run followed by 50 pull ups" WOD and my hands were really shredded. This morning I performed "Jason" with my hands pretty well taped and it worked out ok. See the April issue of the CrossFit Journal. There's a great article by Phil Savage regarding calluses.

CFWU x 3

Hang Power Snatches
65, 75, 75, 75, 75, 75, 75, 85, 85, 85

CF Endurance 3 x (5 min w/2.5 min recovery)

65
75
85
95
95
95
90
85
85
90

Hope to see this WOD again soon...didn't really know where to start.

pre-hspu practise
wod-98/108/113/118/123/128/132/137f/137/139.5

Hang Powr Snatches
95,105,115,125,135,145,155,165,failed at 175

Had no ego to try it again!!!!!

Hang Power Snatch

40k: warm-up
40k: warm-up
60k
70k
70k
72.5k
72.5k
72.5k
75k
75k
75k

Added a few muscle-ups afterwords just for fun.

Comment #118 - Posted by: ScottE at June 3, 2008 9:41 AM;

Thanks for posting that up.

A hero WOD is most deserving for Private First Class Ross A. McGinnis!

Full Snatch

55-65-65-75(F)-75(F)-65-65-65-70-70

I thought it was full snatch today for some retarded reason. Oops!

I had a great score today. I bought a used C2 rower today for a fraction of the new price. The gent who purchased it orignally seemed to have gotten bored with it. The machine is in like-new condition.

I felt a little guilty in that this transaction involved the occassion that I didn't rant about Crossfit. My fear is that he might change his mind about selling it!

My home gym is nearing completion. Now if I can only find a good glute ham bench.......

M/23/268
135/145/165/175/185
Clean and Jerk 195/205/215/225/235

Had to move to clean and jerk, no olympic weights.

CFWU- 5 pu's @20 assist
45,55,60,60,65, failed 65 3x's,65, 70 failed tons. Ended up working with a coach on form for a while.
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

Really kinda disapointed with myself today - didn't feel strong on these. In the video review, I was getting enough height in the 'down and up' but not getting myself down fast enough and I was 'donkey kicking' like crazy.

At the same time, I PR'd 5# higher than my Snatch PR...

115
115
115
115 (F)
115
115
115
120
125 (PR)
130 (F)
135 (F)

I really should be practicing my oly lifts more since the cert!

OK, I don't know how to do this lift. So...

warmup

broomstick 10x
45lbs about 20x trying unsuccessfully to figure out form.

1000m row because I felt like an idiot from the lifting.

M/5'10"/175 lbs/ age 20

Sooo... i did the workout before i watched the video of that girl who could probably beat my A$$. what i did was more fluid than a clean and press, but not exactly right.

135,145,145,145,145,150,150,155,155,160 lbs

next time ill prepare better.

on a cool note though, i was telling some of my buddies about CF and the wanted to try it. but since yesterday was i a rest we just went and found one to try...we settled on "murphy"....needless to say we got a good work out in. one of the guys has a very natural kipping pullup already. well thats it for me. looking forward to next WOD

CFWU x3
5k :23::57
Burgener Warm-up

WOD
45x3, 95-105-115-125-135-155-165

Wasn't able to do 10 singles, ran out of time. May have been able to go heavier had I had Bumper Plates.. & stoped muting my hips.

It was a hot & humid smoker here in the South. Good thing i didn't have any cold ones ;ast night. May have still been trying to finish.

Get some, Go again!

27/6'3"/265/M

First time doing Hanging Power Snatches.

1 - bar
2 - 95
3 - 135
4 - 155
5 - 155
6 - 155
7 - 165 (Failed)
8 - 135
9 - 135
10 - 135

WOD as rxd:

95, 115, 125f, 125f, 115, 115, 120f, 115f, 95, 95

Then some serious form work for Hanging Power Snatch, Hanging Snatch, and full Snatch.

Dave- Doing good stuff bro.

RE: #118

Thank you for the info; God Bless Private First Class Ross A. McGinnis.

Definitely worthy of a hero WOD.

I ♥ CF!

M/48/150

3 rounds for time:
1000M Row
Hang Power Snatch PVC 21 reps

20:05

Happy birthday Spider Chick...

m/23/193
WUx3
Samson Stretch
50 Jump rope
10 OHS
10PU
10Dips

First time doing a snatch

65
95
115
125
135(f)
135
140(f)
140(f)
115x5

Finished with jump rope work

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Today's effort sucked. Ran a 5K w/ my 4yo in the stroller 28 min.

Today's WOD. Never felt good about the form even with the light weight.

115, 125, 135 (fail), 135, 135, 135,140-f, 140-f, 140-f, 135

need serious work on my oly lift.

1st time doing hang power snatch..

95-100--100-100-100-105-105-105-105-110

M/28/185lbs

1st time ever doing this lift and i know i need help on my form. I watched all the videos and while some felt really good, others not so much. Several times i don't think i got under the bar enough and had to sort of awkwardly press it overhead.

CFWUx2

35*10
55*8

1 85
2 105
3 125 F
4 125
5 125
6 125
7 125
8 125
9 135 F
10 135
11 135
12 135

M/28/185lbs

1st time ever doing this lift and i know i need help on my form. I watched all the videos and while some felt really good, others not so much. Several times i don't think i got under the bar enough and had to sort of awkwardly press it overhead.

CFWUx2

35*10
55*8

1 85
2 105
3 125 F
4 125
5 125
6 125
7 125
8 125
9 135 F
10 135
11 135
12 135

#118 a HERO's workout should be named in honor of that brave young warrior...
WOD
95lb for all ten ....new lift tried to work on form more than weight, I will go heavier next time.

1st hang power snatch
55-55-60-60-65-65-65-70-70-70

42/f/5'3/110

45-50-55-60-65f-65f-65-70f-70-75f-75f-75f

Not as Rx'd, shoulder therapy day 3 (ankle X-ray came back with nothing broken)
15 minutes of stretching
Leg press machine at a 45-degree angle, single reps,
200-290-380-470-560-650-740-820(f)-790-810
15 minutes of stretching
I was surprised how much my flexibility has improved since I've been focusing on stretching more.

65/95/100/115f/115f/115f/115f/115f/115f/115f

Lacrosse tonight

140 M 21

pre: lots of warmup, cfwu burg amud snatch practice
post: tabata+10 runs 10% 7.5mph 30s on 20s off

counted lifts 115,120,125,135,135,135,140,140,145,145
getting better on repeats than first efforts

need to get under the dang bar faster

30/M/150lbs.

88
110
120
125
132
137
144.5
149.5
154
160

Did full snatch late last night. Last 3 doubles at 85kg after 5 sets of triples.

This morning: military press 8,7,6,5,4 at 115 lbs.

CFWU x2
Burgener's warmup

Hang power snatches:
65-85-85-85-95-95-95-95-95-95 lbs

135, 140, 145, 150 failed 3 times, 145, 145, 145, 145, 150

Ended with 10 minute jump rope working on double unders

Ran a 20k road race this past weekend in 1 hour and 48 minutes which was 6 minutes faster than last year's time. My training this year was different as the only running I have done in the last 2 months has been what has been RX'd in the WOD. The metcon workouts must really work as I felt fresh throughout and after the race. Thanks CF!

comment #124- I reviewed my last HPS @ 139.5 on video and I caught it too low, so 137# is my heaviest lift today with 139.5# being a hang snatch.
43 yom 175# 6'1"

First time doing these...form felt wierd, do I lock my arms out as I swing up and tuck underneath? Because that's what I was doing
65
95
95
95
105
105
115
115
120
120

31/m/153 First time doing the snatch. Worked up to 105 and i felt more comfortable doing it than I thought that I would.

needed to get the heart going, so did a complex instead:

rounds of 5,4,3,2,1 each side with 1.5 pood KB; rope climb and evil wheel on every set:
snatch
OHS
windmill
get-up
9ft rope climb
evil wheel

133,143,133,138,143,148,153(f),153,158(f),158,163(f),163(f)\+ DL practice - noon

tim:

Huge PR: finally snatched bodyweight.
I've been working on that for YEARS.
Conveniently happened right after I finished my thesis this AM.

135, 155, 165, 170, 172.5, 175, 177.5f, 177.5, 180, 185 (PR)

Hulk up and get under it!

Thanks Coach.

M/47/6'/185

W/U PVC, 45#Bar
1&2 95# x 5 reps
3-5 115# x 3reps
6-8 135#
9&10 115 x 2 reps

Evening: 5k Run

Not really done snatches before, so it was fun trying to learn.

Watched a bunch of videos
CFWUx3
Burgener WU
Practice with a bunch of different bars
WOD:
45,55,55,65(started to lose it),55,55,55,55,55,55

Finished up with OHSQ reps@75lb for practice.

85,90,95,95,100,100,100,100,100,105

#150 Andrew

Where you play Lax?

Looks like there are a few of us here using CF!

m/37/196

Got off cycle this weekend and missed a couple of days. Yesterday had a promotion ceremony to go to and ended up eating like crap at lunch and dinner.

Don't have a HPS yet, so went in for some METCON pain with Barbara...

5 Rounds of
20 pull-ups
30 push-ups
40 sit-ups
50 squats

3:59/4:49/5:34/6:35/6:08 = 27:04

Discovered anti-CrossFit formula:
Days off + crappy diet + not enough sleep = gigantic METCON a$$ pain.

Won't let that happen again!

23/m/175

No idea what I was doing here weight or form wise...

85x1
90x1
90x1
95x1
95x1
105xF
95x1
95x1
100x1
105x1 --with slight pressout at the end.. im guessing that's technically a fail but i'm counting it.

65-95-100-105-110-115f-115-117.5-120-45

New to snatches, but I already love them
95x5
100x3
105x1
110x1 PR

Fortismag is holding a contest known as the Ox Challenge, the problem is we are having trouble finding participants willing to take the challenge. But we know Crossfit is the place to find athletes who know how to push themselves.
THE OX CHALLENGE:
All exercises preformed for 1 min w/ 1 min rest
-Cleans
-Press
-Front Squat
-Bent Over Row
-Back Squat
-Dead Lift

Please check it out the record is 140 reps at 135lbs, which is a great number but I know some crossfitter can beat it.

Train hard. Eat well. Live.

For more info vist www.fortismag.com
email any question to fortis@fortismag.com

I have to find a Oly coach or something and get some work on my form/technique. I can feel that I'm too slow getting under the bar but it'd be nice to have a coach to critique me.

115, 125(pressed, 125, 135(f), 120, 125(pressed), 115, 120, 125(slight press) 130(slight press)

On a more positive note I did play a little with the snatch from the ground and I feel way more comfortable. 115 and 125, 5 times total.

Well here's my launch for the summer. I've got nothing lined up for the next 90 days but to CrossFit and hit the Zone. I'm trying to document everything...hopefully I'll be able to share a significant change by 01 Sept. That being said...

WU: 45x6, 75x4, 100x2
115-f,1
115-1
120-1
120-1
125-1
135-f,1
135-f,1
130-1 (ugly!)
125-1
125-1

Look forward to keepin' up w y'all. God Bless!
Be Strong,
Paul

m/24/205
Std CrossFit Warm Up

95
95
105
105
110
110
120
125
135
145

95
115
135
95
115
125
125
135
f(135)
95
115

1st time training this lift. It's.... it's like I'm not even using the same muscles for this explosive stuff!!

the Weight/Form trade of was really easy to see with this lift. I was cheating like crazy at 135

m/37/182

95
115
135
First time doing HPS, so stayed at 135 and practiced form to get it clean. Probably did 20-30 snatches overall. finished with a couple at 115 w/good form.

Followed up with back workout and variation of Saturday's WOD for kicks

48/m/140
65
75
75
85
85
90
90 slight press
90 slight press
90 slight press
90 slight press

29yo M 185lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips.
Hang Power Snatch stick x 5 45lbs x 5-5 65lbs x 5 75lbs x 3.

Hang Power Snatch
85lbs x 1-1
95lbs x 1-1-1
75lbs x 1-1-1-1-1
Don’t have it down yet, was pressing most out at the top.
2 minutes rest per set. Foam roll after.

46 / 177

Still have a toe sprain that gets worse with balance work so I created the following:

For time - 40-30-20-10 of:
Pull-ups
Ring Dips
Back Extensions
GHD Sit-ups

37:00 - A lot longer than I expected

First time ever doing these, so it was mostly about form (which probably still wasn't right)...

65
75
95
95
95
95
95
95
95
95

Ran through the Burgener warm-up a few times with the bar to try and get the feel for these -- not 100% sure if I was doing them right, and I felt like my landings may have been a bit wide at times after watching the vids with Pat and Coach B.

cfwux3

85
95
105
115f
105
105
105
105
110
110

found that watching the bar helped my form, anybody else do that?

First day of Crossfit. I was anxious as I have never done snatch lifts before, but after watching all the videos, I think my form was okay. I haven't lifted weights since high school, so its going to be a slow start.

75-75-75-75-95-95-95-95-95-95.

I'm going to have to upgrade my weight set.

95-105-115-120-120f-120f-120-105-115-115-115

First time doing this stuff... was fun.

45
65
85
85
95
95
105
115
135
140

I'd like to practice these and getting under the bar more often. Was pretty tough to get done, but with more practice getting under with straight arms won't hurt at all. Good lift, Coach!

cfwux3
65,75,85,95,95,95,95,95,95,95

Stuck at 95 all day. First snatch workout I've attempted since I dislocated my shoulder doing snatches last August. So, starting very slow and focusing all on form.

95
115
115
125
130
135
140 (fail)
125
130
135

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

Jenn!!!!!!!! your a rockstar! crazy fun at the cert girl!

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

m/28/5'10"/165

empty bar warm-up, miscellaneous lifts

95x3, 100, 105, 110, 115x, 115, 120x, 120, 120, 120x, 120x, 120x, 115 press-out, 95

m/26/215/6-4

95, 105, 135, 145, 155 f, 155, 145, 165 f, 155, 160, 165 f

45/M/6'/180

DID BENCH PRESS:

10-135 POUNDS
5- 155
5-185
5-205
3-185
3-155
20-135 UNBROKEN.

BOUGHT NEW BIKE!!

YAMAHA 11OO V-STAR CLASSIC LIGHT CRUISER.
GREAT RIDE! IT'S ALL ABOUT THE RIDE!
SURF BOARD DOESN'T FIT THOUGH...

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

M/35/185

115,125,135,135,140,140,135,135,135,135

Form started to get sloppy at 140 so I stepped it down in favor of doing the exercise correctly.

#36 Nina
Awesome, awesome, work! It's always great to see someone take control of their life and to have what it takes to make a change and stick with it. I applaud your effort, motivation, and determination. Keep it up!

Me: 41yo/M/5'10"/176lbs

Warm Up: Greg A's Circulars + CFWU x 2 with GHDs HSPU and Bar Muscle Ups. + Bergener WU 1 set / HPS: 95lb x 6, 100 x 3, 105 x 2

WOD: Hang Power Snatch

105 x 1
110 x 1
115 x 1
120 x f-1
125 x f-f-f
120 x f-f-f
115 x 1
115 x 1
95 x 1-1-1
95 x 1-1-1
85 x 1-1-1
85 x 1-1-1

Cool Down: HPS with the 45lb bar practice x 10 minutes / HPS with the 15lb bar practice x 10 minutes / Bar Muscle Ups x 10 minutes (working on getting both arms over at the same time)

Well, I did not feel like my form was where it should have been today. I was coaching my lady Lysa and I kept telling her to finish the second pull before bending the arms to drop under the bar and then I kept making the same mistake, trying to lift the bar with my arms and shoulders. So I dropped the weight down and just tried to get the form back to correct. Also, today I got over the bar on a muscle up twice with both arms at the same time. I have been putting one arm over and then the other on bar muscle ups until today, small victories :>)

Have Fun, Train Hard,

Billy

Hang Power Snatch 10x1

88lb
108lb
128lb
135lb
135lb
135lb
145lb
155lb F
88lb
88lb

More work needed here

Cheers, kempie

30/M/180

105
105
115
125(f)
125(f)
115
115
120
125(f)
120

This was my first workout since going off on my own to prep and then compete in the East Coast Challenge. Glad to be back, but damn is my body sore.

95/100/105/110/110/115/115/120/120/125 as rxed

my Hips are blown...

32 yom 240 bwt
bike 10 miles
burgener wu
135/135/135/135/135/125/125/125/125/125 form felt like it was deteriorating so dropped to 125.

felt very mechanical and stiff, need more practice.
bike 10 miles

bw-194

wu
10 x overhead squats, goodmornings, situps, pullups, ringdips, pushups
burgener wu
3x65# hang power snatch
2x75# hps

wod
1x95
1x95
1x95
1x105
1x105
1x105
1x115
1x95
1x95
1x95

Got up to 145#, failed at 155#.

28/m/189

135 (f)
135 (PR)
135 (f)
135
135
135
135
140 (f)
140
140
140 (f)
140
135
135

most failed attempts were completed, but only with a slight press.

31/M/170

CFWU X2

45X1
65X1
75X1
85X1
95X1
105X1
115X1
125XF
115X1
125XF

NEED TO WORK ON MY FORM MORE.

M/47/190 lbs

CFWU x 3
65-85-95-115-125-135-125-125-125-125

Really struggled with the form at higher weight...need a lot of work on OLY lifts.

Can anybody tell me how to host a Level I cert? I would like to do a law enforcement cert class in Milwaukee.

28/M/5'6"/180

I decided not to do the WOD today since I have never had any experience with Power Snatch. I have looked at alot of videos and plan on working on it over time. Decided to push it a little harder today though just for fun!!

5 Rounds for time: 26:22

20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Met Billy and Lysa at the gym today and its nice to see another couple pushing it out. Keep Strivin and train hard.

7x52kg 3x50kg
Form sloppy on a few - feet landed far too wide on most.

26/m/195.8

CFWUx2

88,108,128,135,135,135,145,155,88,88lb

Dropped back to 88lb to get it right. Plenty of room for improvement.

Then after class I pulled a 491lb DL (PB by 17lbs), room for 5 bills but i'll take it another day.

M 33/143/5'7"

65-65-75-75-85-85-85-85-85-85

65/75/80/85/90/95/100/105/110

I am new to crossfit and all the olympisk lifts.
Any aproach for beginners(olym lifts)?
I tryed snacth today, and I really sucked at it.
Need help:(

Warm up

45 x 10
65 x 5

WOD
75
85
95
100
105
110 F
110
110
115 F
115 F
115 F
95
95
95.
Was happy I was able to get 110 up after first fail. I was so close on 2nd 115, but alas not meant to be. Felt good and form was not horrible.

32m/5'10"/195
135 135 145 145 145 155 155 165 165 175

#206- the olympic lifts are definitely the hardest part of crossfit to self-teach if you have no experience...it would DEFINITELY be worth it to seek out a personal trainer or local affiliate to give you a couple of sessions working just o-lifts

230lb. 5'8"/M/31

I did the CFWU then I warmed up with 45#, I have never done this lift before.

2 reps w/ 95#
2 reps w/ 115#
6 reps w/ 95#

Then I ran 2.5 miles.

I need to work on my form before I start adding more weight.

45 x 1
50 x 1
55 x 1
60 x 1
65 x 1
70 x 1
75 x 1
80 x 1
85 x 1
90 x 1

Still working on landing w/ feet closer together

115-125-115-115-95-95-100-100-105-105

95 95 95 100 105 105 100 95 95 95

These rocked but I have no one to check my form.
Does anyone out there know any O-lift trainers in the lower hudson valley NY?

22/F/170
45 55 65(f) 55 60 65 then i stopped because i heard my shoulder pop

m/19/6'2"/167

CFWU(forgot the dips)

HPS 5x45 (these were all for just trying to hone the form)

55,55,65,65,75,85,85,95,95,75
the 95's were a touch sloppy so i bought some pvc on the way home to practice. woo

135
135
145
145
145
155
155
155
165
165

A little shaky..haven't done any O lifts since college, but felt good towards the end... Only my 5th day on the Crossfit program but I'm loving it.

m/26/220

f/40/153/5'8

15kg,17.5kg,20kg,22.5kg,25kg,27.5kg(f),25kg,20kg,
20kg,20kg.

Never tried this before. Don't know if I was doing it right. No one at the gym could help. They all wondered what I was up too.

My bands arrived today for the pull ups, they were great, had problems getting my foot high enough to get into the band, now I have to stand on a bench to get my foot into the band. Had a good laugh trying them.

27/m/182

90
95
100
105
110
115
120
125 pr
120
120

Never done any kind of snatch before but enjoyed working on form and feeling out the movement. 77# today but definitely more next time.

Never done this before.

I'm not sure If I had the right form or whatever. I just worked on what I saw in the videos.

95-115-125-135-135-135-135-135-145(partial lockout)-150(f)

M/19/5'9"/175

Who votes for MetCon tmrw???

42yom 180lbs

HPS 1-1-1-1-1-1-1-1-1-1

WU Sets:
Dowell x 10.
45lbs x 5.
65lbs x 5.
75lbs x 3.

Working Sets:

80-80-85-85-90-90-95(barely)-90-85-85.

I was trying to get to 100lbs, but I guess I was setting my sights a bit high.

Post WOD:
Kipping PU 4 x 20.
Ring Push ups 4 x 20.

Form and a little off balancedness. HA!

95-115-115-135-135-Failed 2x's 145 so-135-115-125-125-125

Looking forward to linking up with Crossfit CamP Pendleton. OOh-Rah (i think)

Working on form, I have noticed that a lot of postings have indicated that people are working on form, is there any other material we can look at for a step by step besides the video? Not that it is bad, cause I went straight by it for the first time, and it felt pretty smooth

95-105-105-105-95-95-95-95-95-95.

33yom/168/6'0"

Displeased with my performance and coordination

85-85-95-85-95-95-95-95-95-95

Slightly pressed all of the 95's except 2 on which I nearly fell backwards. Ugh.

The Burgener video's in the crossfit journal #'s 65,66,67 are brilliant in technique and how to move from the pvc pipe through a PR.

35/f/155

Did this last week at CF CdA:
35/45/55/60/65/70/75(f)/55/55/55

Not comfortable with the snatch yet. My mind refused to throw 75 over my head. I wasn't really happy with squatting at 55 but I could do it, with some practice. Went back down and practiced full squat snatches.

Nadia-
that's such a cute story about your client and coworkers! I can just picture it!
Keep up the good training:)
-C

46/M/195

120,130,140,150,160,165f,165,170f,170 pr,175f

Sorry left off journal #68

first time snatching, normally when I see the snatch come up I just do OH squats because I have never formally been taught the movement.

CFWU x 2

45# x 10
95 x 3
105, 115, 115, 115, 125, 135 stopped due to bad form. I did one legal snatch and the rest were kind of half pressed out. The movement doesn't feel awkward, just very raw, I have no rhythm yet. I think once I get form down my numbers will shoot up just like my C&J.

rest five minutes
then:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

no GHD so I instead I did knees to elbows until people stole the pull up bar, then I did ab mat sit-ups for 40, 30, 20. I didn't time this WOD, it was just do get myself going again after missing two WODs from last week.
cool down: easy 500 meter row 1:43 and some stretching.

35 M 165#

95 -Wasn't sure where to start on this one.
100
115
115
125
130
135
140
145
150(f)

135# x 7
155# X 3

First time doing hang power snatches
45
65
85
95
115
135 f (kind of a goofy clean press, got it up, but won't count it)
135 f (same thing)
135 f (Dang it!)
115
125
Hard for me to commit to getting under it. Did WOD @ Globo gym. They frown on you dropping weights.
Unhappy w the weight, but good clean fun anyhow.

bwt:153

rx'd...125x10

then: 2x500m row intervals (1:37, 1:39)

33/M/186

45
55
65
75
85
95
95
105
105
95

cfwu x 3

First time doing snatches.

Practiced with 45 pound bar only around 40-50 times.

M/50/6'/192

3xcfwu

95 for all ten

went higher in weight a few times (105/115), but was having a a slight press at top so didn't count those.

M/205/6'4/22

75-85-95-95-105-115-135-135-135-135-155(f)-155(f)-155(f)-155(f)-145-145

3 mile run...23:30
then WOD
3 x 95
3 x 100
4 x 105

M/27/212

95-115-115-125-135-135-145(F)-135(F)-115-125-125

I think 135 is my PR. 145 was close but I wasn't giving myself much time to recover.

Never done Hang Power Snatch so I went light to try and figure it out.
45/10, 45/10, 95/5, 95/5, 95/5, 95/5, 95/5
3 sets kipping pullups 10 reps

Trying to work on form on the lift and getting under the bar.
105, 115, 125, 125( had to finish by pressing up at top, not getting down and under) 115 for the last 6 of them.

Still awful at these things

Just practiced form w/ bar

1 x 95
9 x 105

Pussed out on this one. My upper back was sore in a twingy sort of way so I decided to keep it light and work on my atrocious hang power snatch form.

m/16/6'1"/185

hang snatch balance: 115, 120, 125, 135, 135, 135, 135, 135, 125, 125.

wasn't tired enough afterwards so i did benchpress
12 reps-135
10 reps- 165
8 reps- 205
6 reps- 250
12 reps-155

now i feel good!!!!!

42/5'8"/185#

132/142/152/157f/152/154/157/159/161f/161f

That was really hard due to the fact that my midsection still feels like someone beat it with a baseball bat.

I love it!

Decided to do another workout today at CrossFit Emerald Coast with some clients.

150 Burpee for time

15:51

Yay Burpees!

Hang Power Snatch:
95x4, 115x2, 125x1, 135x1, 145x1

Form was getting bad and I had no chalk to help my grip so I dropped weight

100# Hang Power Snatch 15x1 (30 sec rest between each set)

Ran 5K after - 20:52 (PR)

29/f/113

made up CFT today

BS: 190 (PR+15)
SP: 95 (ties PR)
DL: 270 (PR+15)

Total: 555 (PR!)

pre: wux1
post: foam rolling

Holy crap! I've BS 185 once before but have been stuck at 175 the past few CFT's. DL PR was huge surprise. I'm so excited I can't stand it! now i just need to figure out why such a large difference between my squat and deadlift.

Charity- Thanks, you are a doll. :-) hope all is well with you and jeff!

44/m/153

2x CFWU
2x Burgener snatch wu

55,55,55,55,65,65,75,75,85f,75

cd w/65 x3 Snatch, 10x OHS

I don't feel strong with the hang snatch, seems I really benefit from pulling off the floor. I still love the Oly lifts!

95 Lbs.
115
135
145 Bad Form
145
155
165 BF
165
175
185 BF

35 male, 149#, 68"

WOD as rx'd
65#,75#,85#,95#,105#,105#,105#,105#,105#,105#

The form is a little tough to get down. I did some work with the bar alone at first. It seemed to help get the movement. It is hard to get under the bar fast enough. I think this needs some work still. As I got under the bar I had to almost do a shoulder press to get the weight all the way up. The video example seems to show the girl getting under the bar with straight arms, then pushing up with her legs to get the bar high. Tricky.

This one was a little boring, but I am definately excited about how it'll help me progress =]

42yom / 147

95, 100, 105, 110, 115, 120, 120, 125, 130, 135f, 135

Post -

Decided to do the June "Painstorm" Big mistake. The author of this work-out is seriously derranged.

84:50 as rx'd

This was brutal from the get go. I thought I should put away my stopwatch and switch it out for a sun dial after the third round or so.

95
100
100
110
110 Pressed it out
110
115
115 Miss
115
115

Kind of new to these, and to crossfit, but seeing remarkable results and progress. Crossfit is AMAZING!

M/44/6'2"/200

95
100
100
100
100
105
105
110
110
110

getting the form/technique on these is a little tricky. These take practice over and over with a wood pole or pvc pipe

Jodi (F/29/110)
Mobility Drills

10 Thrusters, 135 pounds
50 Double Unders
8 Thrusters, 135 pounds
40 Double Unders
6 Thrusters, 135 pounds
30 Double Unders
4 Thrusters, 135 pounds
20 Double Unders
2 Thrusters, 135 pounds
10 Double Unders

Notes: used 95 pounds for thrusters
Time: 19:41

95 pound thrusters for reps are friggin' hheeeaavvvyy!! haha!

I have awful form with this lift. Practiced with the just the bar.

Sub'd the Bear Complex WOD, 115# to 135#

not really sure what I was doing

each one at 95lbs

I'm not really so sure about this one; I felt like my motion was somewhere between a power clean & jerk and what was actually prescribed... I spent a while afterward working on form, but will have to keep at it. Anyway:
CFWUx3
115/135/135/145/145/145/145/135/135/135

The weight was never the problem, I just felt really unused to the motion. Eh, moving on.

45-55-65-75-85-80-85-75-80-85

I had to do each of the 85s a couple times to get it without pressing.

36/m/173

95
105
105
105
105
105
115
115
115
115

95
105
115f
105
105
115
115
115
115f
105

i did the Thruster/Double Under WOD from Saturday. (WOD from yesterday on CrossFitBWI)

CFWUx2 (-OHS, +thrusters)
subs: 65# thrusters; tuck jumps after first round. 15:33; including a 45" or so interruption from a strength coach

my legs are SO whipped up, hence the switch to tuck jumps. probably could have done 75# thrusters, but then the sets would have had to have been broken.

ck

TxPAB...#171, I am interested in you and the Zone. I am reading the books now and trying to figure out my blocks. I am curious how you and CF work during the summer also. I might join you from where I am.

#23
M.VANDAM IN GR

thank you for your service and may God bless you and keep you out of harms way too! good luck with your crossfit results..the funny thing is I did the same thing when I first started. I didnt keep records either-crossfit certainly keeps us all humble but that is what makes it great. good luck and be safe always....

#129 Christin Street,
I will typically ignore comments such as yours as they contribute nothing to the betterment of this community and serve absolutely no purpose on this board, but I feel the overwhelming need to respond given that I am married to the woman you have decided to pass judgment on.

As anyone that knows her would attest, she has the biggest heart and kindest spirit you will ever encounter in a human being. She has worked incredibly hard and dealt with many difficult circumstances to achieve everything she has in life, including her amazing physique. While she is too strong to allow comments such as yours to bring her down, I hope you have found whatever pleasure you were seeking by saying what you said.

She is truly a beautiful person and represents the absolute best of what this community has to offer. You, on the other hand, have proven yourself to represent the worst.

as rx'd

2x1x135#
5x1x145#
3x1x135#

37M/5'10"/164.5#

As Rx: 125-125-125-125-125-115-115-115-120-125

Still a difficult lift form me.

Introduced a friend to crossfit today, so we did FGB!

Worked on hang cleans afterwards

95/115/125/135/155(f)/135/145(f)115/135(f)115/125/115

115
115
115
125
125
125
125
125
125
125

95
115
135
140
145(f)
135
135
115
115