August 6, 2008

Wednesday 080806

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

Post time to comments.

cf-lagunabeach-th.jpg

Enlarge image

CrossFit Laguna Beach


CrossFit East Workout - video [wmv] [mov]

Posted by lauren at August 6, 2008 8:05 PM
Comments

Amazing photo...

Comment #1 - Posted by: Jake B at August 5, 2008 9:06 PM

ohhh no....I remember this one. It is really tough!

Comment #2 - Posted by: buddy at August 5, 2008 9:06 PM

ehhh crap

Comment #3 - Posted by: Duey at August 5, 2008 9:07 PM

CrossFit Men should never wear shirts.

Nice work boys.

This WOD looks pretty hard. I dig the DB stuff.

Comment #4 - Posted by: AllisonNYC._23/5'2/126 at August 5, 2008 9:08 PM

Reminds me of the one also with dumbbell snatches, but I think it was L-pullups. That was brutal. Anybody have a link for that day?

Comment #5 - Posted by: Y. Zhou at August 5, 2008 9:08 PM

at least it's not L-Pullups

Comment #6 - Posted by: Jason Ackerman - Albany CrossFit at August 5, 2008 9:08 PM

I just said, "Wow! That's rough."

Late night at the jimm tonight.

Semper Fi!

Comment #7 - Posted by: MarkUSMC at August 5, 2008 9:08 PM

Is it better to do these kinds of workouts and others RX'd at a slower pace or scale them back to keep the pace faster?

Comment #8 - Posted by: Mike C at August 5, 2008 9:10 PM

Looks like a Rut-man special. If this is the one I think it is, it's a good one.

Get some, Go again!

Comment #9 - Posted by: DJ at August 5, 2008 9:10 PM

WOAH!

Comment #10 - Posted by: Gabe T. M/21/5'7"/160 at August 5, 2008 9:12 PM

that picture confused me for a little bit haha.

but i've been hoping for db snatches since i've started crossfit. those pull-ups are going to destroy me though. and i have to use 50 lb db's since i don't have 45'ers. this is going to be fun.

Comment #11 - Posted by: JohnFahn at August 5, 2008 9:14 PM

MAN O MAN!! This is gonna be fun!!! I'm already giddy...

Comment #12 - Posted by: Hard Charger@ Guerrilla Fitness NJ at August 5, 2008 9:15 PM

this is going to be hell......bring it on WOD!!!!

Comment #13 - Posted by: hans at August 5, 2008 9:15 PM

this one looks awesome.

Comment #14 - Posted by: LT22 at August 5, 2008 9:16 PM

what is a db squat snatch?

Comment #15 - Posted by: steve at August 5, 2008 9:16 PM

Mike C.,

I think you know the answer already which is..."yes!" If you think you can do the workout in a reasonable amount of time and good form as prescribed then do it. If in your opinion it's taking too long or your form is bad/dangerous then scale down.

What's a reasonable amount of time? Not sure for this workout but as a rule I shoot for 20-40 minutes max.

Comment #16 - Posted by: Y. Zhou at August 5, 2008 9:17 PM

lets do ittt

Comment #17 - Posted by: KevinT at August 5, 2008 9:19 PM

Great Video.. great music...

Never seen the BOZ with his shirt off.. pretty diesel... and i as my arse.. for crying out loud Adrian.. take your shirt off once in awhile... get a little SUN...

It's whiteys like you that cause unnecessary exposure problems..

Comment #18 - Posted by: sevan at August 5, 2008 9:20 PM

comment # 15

A db squat snatch is a dumbell (45lbs in this case) where you do a one arm snatch and land in the squat position.

If you don't know what a snatch is, check out the exercise demos.

Comment #19 - Posted by: LT22 at August 5, 2008 9:21 PM

If I don't have 45# dumb bells, what is a good substitution?

Comment #20 - Posted by: Chris at August 5, 2008 9:21 PM

Great WOD!

I remember doing this one a while ago and man is it not to be underestimated.

Coach, thanks for your knowledge and understanding of what CrossFit is. You are very well rounded and how you continually help people is a blessing. Thanks for sharing all you know, giving us more information than money can buy, and how easily accessible it is!

Comment #21 - Posted by: Cory at August 5, 2008 9:24 PM

I am guessing that because it says "dumbell snatch" kettlebells would then be a sub. Like if it said "kettlebell swings" then a dumbell would be a sub. Correct?

Comment #22 - Posted by: Adam/TempleOwl M/20/6'2"/190 at August 5, 2008 9:24 PM

daaay-am this should be a good one ... i'm looking forward to it after a few days off ... i was tearing up tile and laying floor in my parents new home thursday-monday. then i took a spill on my mountain bike and tweaked my neck. whooo-ah!

Comment #23 - Posted by: Flashback at August 5, 2008 9:26 PM

Just watched the video, well edited and good soundtrack. I noticed two things though about Adrian Bozman. A) He needed that sun badly B)From the back he looks like Wolverine(:

Comment #24 - Posted by: Adam/TempleOwl M/20/6'2"/190 at August 5, 2008 9:35 PM

#5 Y. Zhou - Are you thinking of the hero WOD "Joshie"? Don't know the last time it was posted, I think the first time was December 2007.

Comment #25 - Posted by: Tami C. at August 5, 2008 9:38 PM

Nothing about that picture makes sense.

Comment #26 - Posted by: Joe at August 5, 2008 9:45 PM

Is the 45# DB snatch the weight for women and men???

Comment #27 - Posted by: polevaulterERIN at August 5, 2008 9:45 PM

Sevan,

I think that's what Adrian is trying to do. Which is a good thing, because you're right! :-D

Comment #28 - Posted by: Alex Europa at August 5, 2008 9:46 PM

wow......thats creepy....

Comment #29 - Posted by: Quinn 22/f/5'7"/165 at August 5, 2008 9:47 PM

#19

use small children

Comment #30 - Posted by: Quinn 22/f/5'7"/165 at August 5, 2008 9:49 PM

I mean #20

Comment #31 - Posted by: Quinn 22/f/5'7"/165 at August 5, 2008 9:50 PM

love it !

Comment #32 - Posted by: Jared at August 5, 2008 9:51 PM

Looks like a beauty!

Called the snatches yesterday too - had such a strong hunch that's what it would be today.

Comment #33 - Posted by: Chet (UK): www.FuncKey.co.uk at August 5, 2008 9:52 PM

I want to see more workouts like this one!

Comment #34 - Posted by: Mike M at August 5, 2008 9:54 PM

Lets Do THIS

Comment #35 - Posted by: DevinFord_@_CFsuffolk at August 5, 2008 9:54 PM

I loathe db snatches. I've been following my own WOD's, but this looks so heinous I might have to do it.

Comment #36 - Posted by: MattheRat at August 5, 2008 9:58 PM

I've got a meniscus tear in my right knee that will limit my range of motion in a squat until I have it repaired surgically. I try and do as much of the WOD's as possible and substitute where I have to.

I just can't do snatches (one handed or otherwise) into a full squat these days.

That said, with a wrapped knee, I can do kettle bell or dumbbell swings since I wouldn't need to bend my knees anywhere near parallel (I've had to substitute kettle bell swings for thrusters the past couple of months). In the spirit of substitution, but wanting to maintain the metabolic challenge of the WOD, what kind of weight should I think about using to do one armed kettle bell swings with the rest of this WOD?

Thx in advance,
A

Comment #37 - Posted by: Andreas at August 5, 2008 9:59 PM

#8 - personally I think scaling is more important than doing the prescribed load. In a way, it's not really "easier", since you can go way faster. I think most Crossfit Metcon WODs should take less than 30mins. When ramping up to the RX'd weight, I pick a goal percentage, like 50% or 60% to start the first time I do a WOD. The next time the WOD comes out I use the same weight, and if I beat my previous time at a particular scaled load or reps, it's time to increase the load.

#27 - Women's weight is usually 2/3 of the RX'd weight, so I'd guess it would be 30# DBs.

#15 - A squat snatch is a regular snatch, but instead of landing only as low as you need after full hip extension(which would be pretty high with 45 lbs) you need to land in a full (below parallel) squat.

This is my 1st time doing this one. Looks like "fun".

Comment #38 - Posted by: Alex m/28/6'3'/166# at August 5, 2008 9:59 PM

AllisonNYC I assure you, you don't want to see all of us without shirts on.....

WOD looks like it might hurt a little....lets see what I got left afterwards for my hockey game that night.

Comment #39 - Posted by: Schwartzie at August 5, 2008 9:59 PM

just when my busted calluses start to heal and my blisters fill up this workout comes along. yay!

Comment #40 - Posted by: Ryan at August 5, 2008 10:07 PM

when can I play with medicine balls? we're due.

Comment #41 - Posted by: Ryan at August 5, 2008 10:07 PM

The video demo shows a "dumbell snatch," but it looks like the demonstrator is going into a full squat. Is there any difference b/n what he does in the dumbell snatch video and a dumbell squat snatch?

Comment #42 - Posted by: Julio V at August 5, 2008 10:08 PM

Oh My this is a toughie!

Comment #43 - Posted by: DJ585 at August 5, 2008 10:12 PM

#15

Video demo of the dumbbell snatch squat: http://media.crossfit.com/cf-video/CrossFit_DBSnatch.wmv

Comment #44 - Posted by: Rondo at August 5, 2008 10:16 PM

Thx, Rondo. That's the vid I was talking about, but it's labeled a "Dumbell Snatch," not a "Dumbell Snatch Squat." I guess they're the same thing?

Comment #45 - Posted by: Julio V at August 5, 2008 10:18 PM

So what is the difference between db squat snatch and db snatch? looks like you squat on both??

Comment #46 - Posted by: STEVE at August 5, 2008 10:18 PM

Jimi, Looking kind of scared up there so high...
Boz, I'm not going to comment on how white you are...but at least you killed the workout. Good work man!

-Dutch-

Comment #47 - Posted by: Dutch at August 5, 2008 10:29 PM

Did a CFSCC WOD tonight:

20 minutes, max rounds
10 DL
8 Hang Clns
6 PP

9 rounds at 30K
A grip smoker for sure.

Comment #48 - Posted by: Carla Mac at August 5, 2008 10:42 PM

After...hard...

18:02

Pain is good. Extreme pain is extremely good.

Semper Fi!

Comment #49 - Posted by: MarkUSMC at August 5, 2008 10:47 PM

By the way, is anyone near Lakewood, CO? I need a fellow unfuckwithable workout partner!

Comment #50 - Posted by: MarkUSMC at August 5, 2008 10:57 PM

Can I do all these dumbell movements with kettlebells instead? The weight won't be exact because my bells are metric.

Comment #51 - Posted by: parker at August 5, 2008 11:04 PM

Yeah, on the same note are there any crossfitters in Leeds, UK? None of my buddies want to workout like this :(

Comment #52 - Posted by: dkiernan at August 5, 2008 11:04 PM

The DB Squat Snatch and the DB Snatch are the same thing since the Snatch is by default (here at Crossfit) received in the squat. I think that Coach is just trying to emphasize that this Wod is meant to be done with squat, not power, snatches.

Comment #53 - Posted by: Jes at August 5, 2008 11:10 PM

"Rope climbs gone wrong" Nice pic! Nice work CF East. Coach Jeff had me do:

3 rounds
10 full cleans #65
10 box jumps
Rest 5 minutes
3 rounds
10 broad jumps
10 snatches #45

My hip flexors are not happy.

Carla Mac- totally going to try this one soon! Fun!

Comment #54 - Posted by: Andrea at August 5, 2008 11:44 PM

10'-12' seas today. A whole new level of fun! I couldn't quite hit the Squat part for the catch (coordination I think, and my lack of it), so I suppose i was technichally doing power snatches, I cant wait to get on terra firma and find someone to help with my form.

35 lb DB Snatch (because I am weak) reps as RX'd
PU as RX'd (had to do the breakdown but got them all)

31:45 (ouch)

Definitley leaves room for improvement.

Comment #55 - Posted by: Bubba at August 6, 2008 12:17 AM

#52: dkiernan

Have dropped you a line.

Comment #56 - Posted by: Chet (UK): www.FuncKey.co.uk at August 6, 2008 1:30 AM

Would it be okay to do Barbell Snatch instead, if you don't have that heavy dumbbells?

Comment #57 - Posted by: decon at August 6, 2008 1:46 AM

Did some ugly snatches of variable depth(read that on its own!) But reflecting on the workout I couldn't help but smile to myself because I love doing Crossfit WODs alone as much as competing with someone else - at any stage you could stop or not bother starting because you know its going to be hard but if you did that you wouldn't get the awesome feeling that comes with finishing one of these workouts when there is no one around.If you do a hard workout in the forest and nobody hears your time - you know you still did it! 26:16

Comment #58 - Posted by: Brett_CrossfitNQ at August 6, 2008 2:26 AM

oh.. my.. god.. I think I'm going to die to night :(
3,2,1, go!!

Comment #59 - Posted by: Haraldur Sigfússon at August 6, 2008 2:29 AM

21 x 30# Dumbbell Power Snatch
21 x Dead-Hang Pull Ups
21 x Jumping Pull-Ups

Same pattern for:
15 x
9 x

Time: 31'28"

F/32/140#/5'7"

Comment #60 - Posted by: lelak at August 6, 2008 3:01 AM

19:50 mins as rx'd.

Thanks for the workout.

-Steve

Comment #61 - Posted by: Steve from Steve's Club at August 6, 2008 3:07 AM

Did Saturdays WOD yesterday... nearly killed me.
I think I went out a little hard on the rower and thrusters. And I used 10lbs more than rx'd as it was the closest I could get to the weight.
Its almost the fitter I get the more it hurts - strange CF paradox.

1st rd 6:30
2nd rd 6:30
3rd rd 5:04

Comment #62 - Posted by: darren_insyd at August 6, 2008 3:10 AM

Nice photo Jimi - You're Nuts!

Comment #63 - Posted by: Carole at August 6, 2008 3:21 AM

I've just started the WOD's about two weeks ago. I'm on deployment in Afghanistan with the US Army and all I can say is WOW! The WOD's are ass kickers, but I love 'em! Keep 'em coming.

I'm not a quite a pull up machine yet so I had to cut the pull-ups down a bit. Great work out though and I look forward to WODs every day. Although I think Workout of Doom (or maybe Death) is a bit better of a name than workout of the day.

Comment #64 - Posted by: Ghostrider4 at August 6, 2008 3:25 AM

Loved it, just like I love any crossfit workout. I love how my arms were burning initially and now my legs and hip flexors are starting to feel tight. Maybe I don't hate db snatches as much as I used to...

24:55

Comment #65 - Posted by: MattheRat at August 6, 2008 3:29 AM

13:56 as rx'd
Dumbbell from floor into full overhead squat

Comment #66 - Posted by: Barry Weidner at August 6, 2008 3:34 AM

I am looking forward to this WOD, but it honestly scares the living shiz out of me! Everyone have a good one!

Comment #67 - Posted by: United777Driver at August 6, 2008 3:44 AM

as Rx'ed

16:39

M/40/185#/6'0"

Comment #68 - Posted by: John from Boston at August 6, 2008 3:47 AM

that was tough... and my db squat snatches need work

24:50

Comment #69 - Posted by: john heins 25/m/FL/5'11"/181 at August 6, 2008 3:56 AM

22:51, used 45# KB, a long way from a true squat snatch

Comment #70 - Posted by: rpo at August 6, 2008 4:01 AM

m/29/5'10"/154lbs

scaled the snatches to 33lbs

29:11

Left arm was a lot harder to stabilise than my right.

Comment #71 - Posted by: Ben at August 6, 2008 4:12 AM

Fabulous video!

Comment #72 - Posted by: christin street at August 6, 2008 4:14 AM

34/M/181

as rx'd

16:55

Comment #73 - Posted by: JoeCam at August 6, 2008 4:22 AM

As Dave Castro says in the latest journal, "If we don't tell you otherwise, then it's a squat". On this occasion we have been told it is a Squat Snatch so why are people asking whether they have to do a squat! The only other alternatives I can think of would be a Power Snatch or a Split Snatch. Seems pretty straight forward to me, by that I mean the explanation rather than the WOD.

I'm looking forward to this because other than doing some technique training with the snatch I haven't done much on the WODs since finding CrossFit back in April.

Sevan, how is the documentary going? Will we be able to get a hold of it over here in the UK?

Comment #74 - Posted by: Bob T-G at August 6, 2008 4:22 AM

25/m/185/5'9"

as Rx'd

16:25

viva la revolution!

Comment #75 - Posted by: JDT at August 6, 2008 4:29 AM

Good exercise

Completed WOD as Rx'd

Comment #76 - Posted by: JJ at August 6, 2008 4:30 AM

43/f/5'6

cfwu X 2

wod with 20 lbs dumbell, blue woody band for pu.

19.15

Mostly worked on form. I really suck at the squat dip. Looks more like a power snatch.
If anyone has a good tip on how to work on that I'd appreciate it.

Comment #77 - Posted by: hanneke_chicago at August 6, 2008 4:37 AM

M/39/185

Some snatches were embarassingly shallow, but nonetheless: 18:30

More better faster

Comment #78 - Posted by: Marty at August 6, 2008 4:56 AM

A little insight on todays video...

Done during lunch at the June Jacksonville Level 1 Certification.

Temp was well over 90 degrees but felt like 120 with the humidity...I'm sure all of us that did this WOD would have shaved at least a minute off our times had we done this indoors with A/C.

It was great to WOD with the talented traveling Cert trainers! Thanks again guys (& gals!)

Comment #79 - Posted by: Chris Russell at August 6, 2008 4:59 AM

had to sub 40# db's because I couldn't get 45# to fit (adjustable db's)
16:32

Did a great WOD from Crossfit One World yesterday
50 wallball
400m run w/ med ball
50 med ball front squat
200m run w/ med ball
50 med ball pushups
400m run w/ med ball
50 med ball situps
200m run w/ medball
14:55

Sick workout Freddy...

Comment #80 - Posted by: drew-ct m/24/180 at August 6, 2008 4:59 AM

as rx'd -

15:12 - at CrossFit Generation, w/ brother

Nice Workout, Barry

Comment #81 - Posted by: Michael Weidner at August 6, 2008 5:14 AM

M/26/255

27:00

as rx'd

Comment #82 - Posted by: Mike at August 6, 2008 5:23 AM

Ive done this WOD in the past and had to alternate arms instead of doing all reps one arm then the other. My back was killing me. Anyone else do it this way?

Comment #83 - Posted by: THE TODD at August 6, 2008 5:27 AM

M/32/6`1/212

to warm up:90mins. bike,trail ride

WOD Rx`d,time: 24:26

I`m sorry,my legs

Comment #84 - Posted by: savior at August 6, 2008 5:30 AM

Just came back from doing the WOD and realized I did 21 snatches each round. D'oh!
That explains why that last set was so hard. Well, at least I got a good work out.

20:57

M/32/180

Comment #85 - Posted by: Dan at August 6, 2008 5:31 AM

M/47/200
As prescribed 23:56

Comment #86 - Posted by: Prattman at August 6, 2008 5:33 AM

M/18/5'10"/165

13:31

as rx'd

Comment #87 - Posted by: James at August 6, 2008 5:34 AM

27/6'8"/215

28:25

Comment #88 - Posted by: Stretch at August 6, 2008 5:43 AM

Nice!! Never attempted this WOD or a DB snatch for that matter... a little intimidated when i first looked at the WO, but i'm excited to give it all i got. the countdown begins 1.5 hours and counting!!

Comment #89 - Posted by: Kdubs at August 6, 2008 5:52 AM

Rx'd,

20:40

That was insane!

S/F
Katz

Comment #90 - Posted by: joe at August 6, 2008 5:53 AM

CFWU - 10 p/u and dips per round

20:54 - no dumbell, used 45 lb olympic bar for snatches

Comment #91 - Posted by: DJB at August 6, 2008 5:54 AM

Nicole: sub'd 25#db for squat snatch. 15:04

Comment #92 - Posted by: jeremy and nicole at August 6, 2008 5:55 AM

43/6'1"/187

playing catch up yesterday.

griff: 11:03

jimi

great picture! are you falling off that rope to get that shot?

sevan

boz is just extreme even with his sunscreen. he has it specially made and it's like spf 2000 or something.


Comment #93 - Posted by: ken c at August 6, 2008 5:56 AM

25:40

Ended up doing many more snatches b/c a bunch got dq'd for not being deep enough. Awesome workout!

Comment #94 - Posted by: Edwin 25/M/5'8"/175 at August 6, 2008 6:00 AM

whoa - this was a new one for me.

snatch form did not feel very "quality" but I got through it. Scaled to 35 lbs since I dropped the weight with the left hand on the first set.

finally tore off my first callous in the pull-ups. I suppose I'm CrossFit christened now.

took me about 25 minutes.

snatches were much more difficult than anticipated. Taxing!

Christian
http://crossfitmetro.com

38/m/5'11/200

Comment #95 - Posted by: christian at August 6, 2008 6:00 AM

I've seen much more (and more and more) endurance oriented metcons over the past few months. I thought that maybe this was a change of pace running up to the games but I'm guessing not. I've always looked to the mainpage for inspiration, and for a good while followed it as my sole program, but now it's just curiousity that keeps me coming back. Why the change?

I still recommend crossfit to everyone who will listen but not for what's posted here. I understand that this is just one interpretation/application of crossfit but its positon on the mainpage does sort of legitimize it as the official framework. Lots of people coming to crossfit don't have acces to all the old journals and I feel like putting so much effort on extended effort is damaging the crossfit that I grew to love a year ago. Maybe I'm just lazy but it seems like 2/3 of the new workouts are in the 5k timeframe and that just doesn't sit right with me. Anyone agree?

Comment #96 - Posted by: dschmale at August 6, 2008 6:00 AM

m/36yrs/195lb

sub 40lbs instead of 45lbs db

28m55s

Comment #97 - Posted by: Rich K at August 6, 2008 6:04 AM

#96 dschmale... Periodization, my friend.

All sun and no rain makes a desert.

Comment #98 - Posted by: saggy at August 6, 2008 6:08 AM

m/31/5'9"/171

sub 30lbs instead of 45lbs db, first time doing dumbbell snatches.

22:49

Comment #99 - Posted by: elliott at August 6, 2008 6:11 AM

Second week doing CrossFit (in Iraq)

Only used 30lb DB but did all PUs

19:10 and 21:35

Comment #100 - Posted by: CaptB-USMC at August 6, 2008 6:12 AM

m/47/175
subbed #55 kettlebell snatches
18:22

Comment #101 - Posted by: stevea at August 6, 2008 6:18 AM

as rx'd

TOTAL: 26.05

Total time afther rounds.....
round 1 5.33 9.45
round 2 17.00 20.08
round 3 24.42 26.05

Comment #102 - Posted by: Michel van Grinsven 22 / m / 178.5 lbs / 6'0 at August 6, 2008 6:20 AM

as RX'd:
21:35

25/m/196lbs/73"


#80- that was also CF Champions -Houston WOD yesterday...so who got it from whom??

Comment #103 - Posted by: Mark at August 6, 2008 6:23 AM

19:50 as rx'd.
Didn't put a ton of effort. Moderate. Should push harder next time. It was just too f'ing early. . .

Comment #104 - Posted by: Todd at August 6, 2008 6:23 AM

40/m/188

As rx'd: 20:54

My dumbbell squat snatch form needs a lot of work.

Comment #105 - Posted by: Rick510 at August 6, 2008 6:24 AM

Hanneke_chicago...there are, I believe, two CF affiliates in the Chi. I have read great things about both of them. If I lived a bit closer, that's where I would go to work on my form.

CF Nation, you people inspire me. I know that sounds cheesy, but it is as genuine as I can be. I am a relative newby to CF (4 months), but it seems as though most everyone who posts here has a genuine interest in helping other people succeed. It doesn't appear to be just about each individual. I can't wait to see what I am going to punish myself with from day-to-day and see the struggles and successes of everyone else here. I also can't wait until my times are on par with some of the vets around here.
Newcomers are encouraged, the right kinds of people seem to be recognized, and increasing and spreading knowledge seems to be the focus.

You people inspire me...Coach, Rip, Sevan, AllisonNYC's Mom, military CFers(especially), bingo, middle age guys that may wup my arse, women my age that may wup my arse for that matter, affiliates, all of you...if you are as genuine, intelligent, and badass as you all appear, I hope to learn from you all in person one day.
Thanks
...and today's WOD looks Nasty ("capital N")

Comment #106 - Posted by: CP Rich 28/5'8/165 at August 6, 2008 6:29 AM

23:32 + maybe puke

Comment #107 - Posted by: Knuckles at August 6, 2008 6:29 AM

I think I'll be doing the Brandx scaled version today...
http://www.crossfitbrandx.com/index.php/forums/viewthread/4717/

Did a snatch/squat WOD last Tuesday (080729) in class, so I've a fairly good idea where to start.

Comment #108 - Posted by: Kurt_eh m/33/5'10"/205# at August 6, 2008 6:30 AM

Comment #428 - Posted by: Vince S at August 5, 2008 6:47 PM (Yesterday) - I hope everyone takes a minute to read Vince's story.

Comment #109 - Posted by: John Messano at August 6, 2008 6:30 AM

The last Joshie (DB snatches and L-Pullups) was feb 5, if you want to compare.

Comment #110 - Posted by: blades at August 6, 2008 6:33 AM

15:28 - 30# dumbbell, at least collarbone height kipping pullups (chest not touching bar).

All snatch reps started with db completely on the ground. Breaks as needed. No breaks on any pullup sets.

Comment #111 - Posted by: Kelly Moore F/45/5'/114# at August 6, 2008 6:43 AM

As a Crossfit beginner, I have a question about these workouts that call for large numbers of a given exercise, such as pull-ups.

Let’s say I can’t do 42 or even 22 consecutive pull-ups (I can’t). I understand that I’m to break this number into manageable sets, resting as necessary. I’ve observed that if I go to failure on an early set, I’ll be too burned out to do very many reps on subsequent sets, and my total time will go skyward. So, I tend to do very manageable sets, leaving a rep or two “in the tank” on each set. This actually improves my total time on the workout.

But what about the long run? Would I be better served in building strength and endurance if I went to failure every set and didn’t worry (in the short run) about how long the workout took? Or should I continue doing what I’m doing and just be patient? Or should I alternate approaches? What do you more experienced folks recommend?

Comment #112 - Posted by: Mike at August 6, 2008 6:46 AM

Scaled this one since I've never done db snatches before. Definitely a fun experience!

25lb dumbbells and assisted pullups.

19:02

Comment #113 - Posted by: Seiji_m/30/195 at August 6, 2008 7:00 AM

m/35/221/5'11

Not as rx'd. Scaled weight to 35#. Otherwise as prescribed. Time may have been a little faster but I was helping a buddy of mine with his squat snatch form.
29:00

That workout kicked my @$$. This definitely one that snuck(sp) up on me when I wasn't expecting it to be that bad.

Also, great video CFEast. I hope to visit you guys this weekend.

Comment #114 - Posted by: Keith M at August 6, 2008 7:00 AM

as rx'd

23:01

Wow! That one had me huffin and puffin. I think my snatches could have gone a lot lower into the squat and I was breaking them up into 5's to keep from blowing up my cardio.

Comment #115 - Posted by: paulyG 38/M/6'/175lbs at August 6, 2008 7:02 AM

Male 195 6-5 24

As Req: 21:30

Snatches, like alot of people apparently, could have been much lower.

Comment #116 - Posted by: Rich at August 6, 2008 7:10 AM

bw 165

11:54 as rx'd

Comment #117 - Posted by: paulw at August 6, 2008 7:14 AM

30/m/195

24:43 as rx'd. legs are dead.

Comment #118 - Posted by: SAT at August 6, 2008 7:14 AM

I normally do the WODs alone at my gym (CrossFit Generation), but since my bro (Michael) started doing CrossFit with me, it definitely has improved my times. Healthy competition is the best. Thanks Mike.

Comment #119 - Posted by: Barry Weidner at August 6, 2008 7:15 AM

28:16
45# full snatches
PUs with Blue Strap
JSS KdGII, Baghdad

Comment #120 - Posted by: newt66ssa at August 6, 2008 7:17 AM

#8

I just finished my level 1 cert, VA beach, and learned by andy that when doing workouts you need both form and high intensity. if your form is 100% perfect then you can probably go faster, if your form sucks then go slower. if you simply cannot do any of it then scale down. but you need to give it your all for every workout. Form and intensity!!!!!

Comment #121 - Posted by: Shawn at August 6, 2008 7:18 AM

Nice workout
21:02

For those of you that might be struggling with residual arm/bicep pain (like I am) from this weekend, here's some tips I learned a while back for this problem. First, don't do standard pullups with this condition...it will do nothing more than aggravate and make worse yoour condition. Second, since the pullup is primarily a back/lat excercise, use straps that are used for hanging leg raises. Insert you upper arm/elbows into the strap and do your pullups that way. Granted, it isolates your back but it eliminates that stress on the bicep.

I've never seen this excersise listed or shown anywhere, never seen anyone else do it before so I'm taking credit for it's invention. Strap pullups.

Comment #122 - Posted by: bill at August 6, 2008 7:21 AM

scaled to 25#, jumping PUs
32:12

First time doing dumbbell snatches. My quads are fried in much the same way that my hams were fried the first day I did KB swings. Brutal.

Comment #123 - Posted by: ether 32/m /5'9"/190 at August 6, 2008 7:26 AM

Scaled to a #35 dumbell as first time on this exercise; 45# "felt" too heavy on the rack. in hindsight think I could have done the 45# but......

Could NOT get low enough on the squat/snatch. Would end up with the dumbell overhead long before I got below it....grrrrr. Know I missed out on portion of the effort.

21:09 Total time

Comment #124 - Posted by: F15E_WSO_46/M/6'/180 at August 6, 2008 7:26 AM

m/32/185

rx'd

28.30

Comment #125 - Posted by: elsey,sanger,tx at August 6, 2008 7:32 AM

33/190/6'1"

18:31

1.5 pood
ring pull ups

Comment #126 - Posted by: Jon Balfe at August 6, 2008 7:33 AM

as rx'd 39.40
slooow time i know, i'll get it under half hour next time

Comment #127 - Posted by: Tom M/19/70k/ 5'11 at August 6, 2008 7:35 AM

38/m/238

24:49

Comment #128 - Posted by: Andy at August 6, 2008 7:39 AM

dschmale #96

I took a look back at 7/07 and 8/07 and compared the WOD's with those for July and August of this year. I disagree with your evaluation. There are a number of identical WOD's done in each year, the number of low-rep strength WOD's is similar, and in fact there is a greater number of 5K runs requested in 2007. Furthermore, if you look at the times of the named and non-named WOD's in both years you will find that the median times are in the low 20's for both years, and that the superstar times are in the mid to low teens in both years.

One of the beauties of CF is that the data is always here, and that it is availabel to anyone to examine. While it may "feel" quantitatively different an examination of the data reveals otherwise. It may certainly feel qualitatively different, and if the newer WOD's hit your personal weak areas your times may, in fact, be longer this year.

As we progress in your own personal CF we often find that our personal fitness goals change as we become more fit, and how we view the main page changes accordingly. The main page certainly evolves, and there is occasionally a substantive change (witness the increase in strength WOD's with the advent of the CFT). In this case your "feeling" about the main page WOD's appears to be just that. But how cool is it that you've learned a new way to be fit and can now adapt CF to your own personal goals, main page or not?

Comment #129 - Posted by: bingo at August 6, 2008 7:39 AM

sub 15kg db = 20 min

tx coach

Comment #130 - Posted by: Tamas at August 6, 2008 7:40 AM

M/28/166/6'0"

Had to scale this one down...

Subbed 20# dumbbells for the 45#
Subbed 90# assisted pull ups (pulled 90# up)
Kept all rep counts the same

21:25

I think I'm beginning to understand what the metcon is about.

Comment #131 - Posted by: keithcelt at August 6, 2008 7:44 AM

24:46

subbed 25lbs, pull-ups were all broken. Grip strength was largest weakness.

Comment #132 - Posted by: LTP at August 6, 2008 7:44 AM

Wow, that was an a$$ kicker WOD!!!

CF warm up,

As RX'd:
30'31"

M/31/70"/195

Comment #133 - Posted by: Ian B. SoCal Marines at August 6, 2008 7:44 AM

18:29

Wish we could have interverted the reps. Would rather done 42 snatches and only 21 pullups. After over 2 years of crossfitting kipping still has me completely flummoxed. I've watched the videos and it all makes sense in my head but my body just doesn't do what my brain says. Everytime I think I got it by the next workout it is gone, frustrating.

Comment #134 - Posted by: jc at August 6, 2008 7:45 AM

m/33/135

sub 30lbs kb for 45lbs db.

16:42

Comment #135 - Posted by: PaulM at August 6, 2008 7:47 AM

24m/155/66"

as rx'd

22:37

however, I'm not pleased with my snatch squats. In retrospect, they were not even close to parallel, much less below. A great workout, to bad I cheated myself out of the full benefit.

Comment #136 - Posted by: Fountain at August 6, 2008 7:51 AM

WU .5 mi walk on treadmill
WOD
35# db
21:01
partitioned snatches

Comment #137 - Posted by: TJF at August 6, 2008 7:53 AM

29.06.
m/48/75k

had to sub 16k dumbbell left, and 18k dumbbell.

realised one arm dumbbell squat snatches is something Im not familiar with.

Comment #138 - Posted by: andrew stemler at August 6, 2008 7:54 AM

31/m/186

as rx'd

14:38

Comment #139 - Posted by: MWade at August 6, 2008 7:57 AM

Night meeting for work tonight. Also 1/2 intensity week and elbow tendinitis returning. ARGH
Probably will not do this at all today.

Comment #140 - Posted by: Camille at August 6, 2008 7:57 AM

45 pound Dumbbell squat snatch, left arm, 21 reps SUB 25 pound
45 pound Dumbbell squat snatch, right arm, 21 reps SUB 25 pound
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps SUB 25 pound
45 pound Dumbbell squat snatch, right arm, 15 reps SUB 25 pound
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps SUB 25 pound
45 pound Dumbbell squat snatch, right arm, 9 reps SUB 25 pound
18 Pull-ups

18:40

Comment #141 - Posted by: Louis Herrera Jr. 49 70" 181 at August 6, 2008 7:58 AM

M/28/230lb

This is my one week of doing crossfit and my legs are killing me. I've been working out for 2 years straight, but these workouts push me more than ever mentally and after only a week my ability to push myself increases everyday!!!!

19:27 for today's WOD

Comment #142 - Posted by: Jay at August 6, 2008 7:58 AM

Anyone know of any good MMA gyms in Manhattan? Looking for somewhere to train. Thanks!

Comment #143 - Posted by: DEMOG at August 6, 2008 7:59 AM

M/22/6'1"/185

As RX'd: 15:23

I'd like to try this one with 135# barbell snatches (42, 30, 18)

Comment #144 - Posted by: EricBrandom at August 6, 2008 8:01 AM

Oh man oh man oh man! This is gonna be a butt kicker! Bring it on! Yay, haha my arms are already starting to shake... :D

Comment #145 - Posted by: Kristina Smith at August 6, 2008 8:03 AM

Just thought I'd compliment all the videos and demos here. I've been following the WODs pretty strictly for about 6 months although I've never been to a CF class or even had anyone check my form. Last week I switched to a gym with men (LOTS of fun) and the head trainer was coming over to make sure I knew what I was doing. hehheh. I was doing thrusters. Before we were done I was correcting HIS form.

I agree, Allison, let's ban shirts for CF men during workouts. All in favor?

Comment #146 - Posted by: PennyB at August 6, 2008 8:06 AM

m/45/152

19:59 sub'd 25lb db, chest to bar pu.

Kicked my butt.

Comment #147 - Posted by: kurtGP at August 6, 2008 8:07 AM

29/m/5'3"/160

as rxd

time: 25:25

need alot of work on my pull ups

this was a great workout!!!

"The hardest part of starting is knowing you have no choice but to finish!"

Comment #148 - Posted by: xcrisx at August 6, 2008 8:08 AM

Scaled to 40# since that is the biggest we have.

17:53 - pullups really sucked today not sure why but I couldn't push them and felt like I had no grip strength. Was shooting for 15:00 but the pullups killed that silly notion.

Comment #149 - Posted by: Mike Mc 30/5'9"/168# CrossFit Emerald Coast at August 6, 2008 8:23 AM

@142 DEMOG: Yeah.. Renzo Gracies Academy...


It's on 30th ST between 7th and 8th.


It's Hottie Central. Lots of guys with messed up faces - just how I like 'em.

Comment #150 - Posted by: AllisonNYC._23/5'2/126 at August 6, 2008 8:23 AM

subbed 15# db
11:18

whoa.

Comment #151 - Posted by: karianne at August 6, 2008 8:24 AM

Mike 112 - Even the fire breathers (at least the ones I’ve met) pace themselves on most if not all WOD's so in my opinion you are better served and will make better gains in the long run by learning how hard you can push yourself and how best to pace yourself in order to keep the intensity high. I’d further say that this is true in life situations, GPP, fitness and WOD times.

Comment #152 - Posted by: expat at August 6, 2008 8:25 AM

For the 1st time on a WOD like this, I did the Pullups as RX'd, and ripped my hands up. Yay! DB Snatches felt totally stupid with my left arm - 39:35

#112 - To game or not to game the WOD, that is the question. Personally, I think that you have to "leave a few reps in the tank" as you put it - watch the video for "uneven Grace"... all these athletes say their time is lower because switching sides every five reps forces you to take a short break, maybe catch an extra breath or two.

An example I think of is that of a 5k run; do you blast out of the gate at your 100m pace? Of course not! You'd be done sprinting after 15 seconds, and walking after a minute or two, and probably have to walk the last 4k. Going at a manageable pace for most of the workout, then "descending" for the last push is a more viable strategy - this will help lower your overall time. Work done in less time equals greater power.

There are reasons for pushing as hard as you can, like increasing the length of time you can work at max, and to increase your ability to work while tired.

#143 Good idea on BB Snatches

Comment #153 - Posted by: Alex m/28/6'3'/166# at August 6, 2008 8:26 AM

sub 35# power snatch
15:15

Comment #154 - Posted by: hiflyer51 at August 6, 2008 8:34 AM

Today is going to teach me a lesson to do the WODs in order as much as possible. I did the 30 muscle ups WOD (actually 120 pull ups and 120 dips since I don't have rings) yesterday and I am smoked.

Pull ups today are going to suck rocks!

Oh well. Suck it up and 3... 2... 1... oh boy here we go!

Comment #155 - Posted by: Wade - UT/M/32/213/72 at August 6, 2008 8:35 AM

30/F/155

26lb KB snatch

assisted pull-ups (got maybe 15-20 on my own)

10:58

Comment #156 - Posted by: Jenny at August 6, 2008 8:36 AM

23/m/191
21:22

Comment #157 - Posted by: Jesse at August 6, 2008 8:38 AM

5 lb dumbbell snatch - completed all sets and all reps. The 5 pounder was really just a "dummy weight" I could hold onto for the sake of form.

Pull ups were another story...

1st set
20 assisted pull ups (needed the whole stack of 120 lbs to help me up!)
rest
9 assisted pull ups

2nd set
3 sets of 10 assisted pull ups.

Keep in mind, I have lifted on and off since for over ten years. But, after having a rough time playing frisbee with my friend and tiring easily from a few rounds of swing dancing - I decided that it is time to utilize crossfit!

3rd set
struggled through 18 assisted pull ups

Comment #158 - Posted by: Emily at August 6, 2008 8:47 AM

m/45/5-8/150

CFWU x 3

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups

45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups

45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

19:10

Comment #159 - Posted by: tim p_az at August 6, 2008 8:48 AM

As Rx'd for women weight 30#DB Squat Snatch

21:24

Back on the night shift at the hospital again. Did this WOD 2 hrs after 13 hrs night shift. Felt really exhausted and tired during the workout. The DB snatch felt easier than I thought but the pull-ups was awful! Also, tomorrow will be my 3 wks on the Metabolic diet with Sunday as my carbs up day.

Comment #160 - Posted by: Kim Phan 27/F/115 CrossFit Emerald Coast at August 6, 2008 8:53 AM

M/39/5-7/180

scaled 20lb dumbbells
all pull-ups as rx'd

24:15

Comment #161 - Posted by: bigjs-56 at August 6, 2008 8:53 AM

Hey Eric Brandom #143-
"I'd like to try this one with 135# barbell snatches (42, 30, 18)"

BE MY GUEST! Let me know how that all works out!
More power to you, my brother!

Comment #162 - Posted by: Michael Weidner at August 6, 2008 9:01 AM

Scaled since I have never done db snatches before. Used a 15 lb DB. My ankles and shoulders still need to loosen up, these OHS, Snatches, etc...are foreign to me still

13:13 Pullups normal, but used a 15lb db

Comment #163 - Posted by: jon_schmalensee at August 6, 2008 9:04 AM

F/37/5'3"/124

Subbed:

15# DB
30# Assisted Pull Up
14:30

This was freakin' hard for me. Yeesh.

Comment #164 - Posted by: MarthaB at August 6, 2008 9:04 AM

ccccccccccccccccccccccccccccccccccccccccccccccccccc

As RX'D
20:45
tried to concentrate on form on the squat snatches.

Comment #165 - Posted by: cmh at August 6, 2008 9:07 AM

as rx'd 18:01. This wasn't really a good workout because I didn't sleep all that much last night, think I could have gotten it in under 16:00.

Comment #166 - Posted by: jth at August 6, 2008 9:17 AM

f/39/5'0"/135

WOD
Pack version with 15lb dumbells and green band for pullups.

24:20

Comment #167 - Posted by: Dena@C2 at August 6, 2008 9:18 AM

W/U: 3x10 Push-ups, KB Swings & Samson Stretch
WOD:Subbed 1 pood Kettlebell Power Snatches
Chin over bar kipping pull-ups

17:50

Weidner is my CrossFit hero. One day, I will catch you.

Comment #168 - Posted by: Rubberbandman 6'7''/195/26 at August 6, 2008 9:19 AM

f/37

14:11 - jumping pull-ups - although I'm noticing I need less jump lately. Used a 12 lb bar for a power snatch - not ready for dumbbell squat snatch yet.

Comment #169 - Posted by: Lis at August 6, 2008 9:21 AM

M/22/5-7/165
as RX'd
22:51

Comment #170 - Posted by: Michael McElroy at August 6, 2008 9:21 AM

M/24
Bwt:195

53#KB/kipping pullups

Rx'd reps/rounds: 14:22

I really need a 45#DB! Those kb snatch squats we're way hard, A2A on all squats. I'm kinda happy with my time on this.

Comment #171 - Posted by: Filer at August 6, 2008 9:22 AM

Comment #96 - Posted by: dschmale
"Maybe I'm just lazy but it seems like 2/3 of the new workouts are in the 5k timeframe and that just doesn't sit right with me. Anyone agree?"

I guess that depends on how fast you can run a 5k. Some of these times posted today are close to 40 minutes. Some are close to 15 minutes.(I cannot run a 5k in 15 minutes. If I could, I'd be in Beijing right now). One of the goals we strive for at CrossFit is..an Increased Work Capacity Across Broad Time And Modal Domains. In other words, do more work in less time or the same amount of work in less time.

Where strength/ power days are involved (see CF Total), some people may finish that in 40 minutes, others may take 75 minutes. This work will apply and enable you to perform the metcons in a faster time. Watch yesterdays video and listen to the last 30 seconds of what Pat Sherwood has to say. That's what it's all about.

Train for the unknown. You never know.

Peace. - Mike

Comment #172 - Posted by: Michael Weidner at August 6, 2008 9:24 AM

33/F/5'10"/154

30# db; full squat snatches
18:34

my @ss is shredded from yesterday and today.

Comment #173 - Posted by: Laura DeMarco at August 6, 2008 9:26 AM

Subbed 25# db, 19:04.

This is my first almost-as-rx'd wod since I injured my back. I did a few BW wod's to get back into the groove eariler this week. Now, my back feels good and I'm happy to be almost fully recovered.

Comment #174 - Posted by: edevine at August 6, 2008 9:29 AM

As rx'd: 16:26

I was very pleased with my squat snatches all were parallel or below. Great workout, thanks coach!

Now...nap time and then I'll be with "Linda" a little bit later, I plan on taking full advantage of my day off.

Comment #175 - Posted by: Gabe T. M/21/5'7"/160 at August 6, 2008 9:31 AM

14:21

M/24/180

Comment #176 - Posted by: Nick at August 6, 2008 9:32 AM

M/188/6'1

This WOD was brutal for me.. not sure if it's b/c i've been feeling a little under the weather or what, but i almost quit after the 2nd round.

#147s that quote was perfect for me today "The hardest part of starting is knowing you have no choice but to finish!" and finish i did!! i caught my breath for a few and then pushed through the pain and round 3!! last round of pull-ups did jumping pull-ups

21:05

Comment #177 - Posted by: Kdubs at August 6, 2008 9:33 AM

CFWUx3 -pu's

Subbed 25lb db
Intensity wasn't there. Could have, should have, would have... but that is just a post WOD kick.

Probably could have done as rx'd with the 30lb woman's weight, but didn't even attempt. Joshie I also have used 25lb.

20:19

Comment #178 - Posted by: SueAnne/F/48/5'6"/130 at August 6, 2008 9:38 AM

M/30/165lbs/5'9"

Scaled dumbell weight down to 32lbs.

21:00

Comment #179 - Posted by: Antun Karlovac at August 6, 2008 9:41 AM

m/38/5'11"/222
as rx'd 14:05
that was killer! thought my time would really suck because i was sucking major wind at the end and having to take breaks but i guess it wasnt too bad.

Comment #180 - Posted by: cold soldier at August 6, 2008 9:41 AM

37yom/210#

12:45 Felt my squats should have been a little lower.

Comment #181 - Posted by: milla at August 6, 2008 9:42 AM

14:51

All sets broken except for last set of cleans. Did not squat deeply enough on the snatches.

Comment #182 - Posted by: Dan M (27/M/160) at August 6, 2008 9:43 AM

M 33/144/5'7"

Subbed 35 lb dumbell and 21-15-9 for pull-ups: 9:49

Comment #183 - Posted by: Dan at August 6, 2008 9:44 AM

18:46

this one was pretty rough

Comment #184 - Posted by: ryan at August 6, 2008 9:49 AM

19:15 as RX'd

Hands intact, amazing.

Comment #185 - Posted by: Hard Charger@ Guerrilla Fitness NJ at August 6, 2008 9:51 AM

m/38/193/70"

Subbed 30# db. 20:18

Started with CFWUx2 (minus pull-ups) and Burg WU. Also did the 15 K2E for Level II (Intermediate) on Athletic Skills.

#172 Laura - ...and my hammies and my quads... ouch! Awesome time!

Comment #186 - Posted by: ScottE at August 6, 2008 9:55 AM

used 40# Db because we still haven't received our 45's.
21:00 approx
First WOD with butterfly pullups. It's gonna take a bit to get those down. All in all wasn't at peak today.

Comment #187 - Posted by: CDUB at August 6, 2008 9:55 AM

First time doing DB snatches....this one was rough!!!

Only used 30# DB

23:58

Comment #188 - Posted by: RC at August 6, 2008 9:57 AM

27/m/5'11"/187

as rxd

18:43

Comment #189 - Posted by: Jonathan Heist at August 6, 2008 9:58 AM

26:50

Comment #190 - Posted by: Dalton Ard at August 6, 2008 9:58 AM

Rubberband man, I fear your commitment to catching me! You will always have me in basketball and volleyball, my brother.

My 2 week hiatus with my wedding and honeymoon in 2 weeks will spell my demise. CrossFit St. Lucia, here I come!

Comment #191 - Posted by: Barry Weidner at August 6, 2008 10:01 AM

30/M/190

as rx'd - 11:00 exactly

one of the first times my time was better than the majority, what's going on here?

John

Comment #192 - Posted by: john g at August 6, 2008 10:02 AM

As Brett mentioned on #58, they were of variable depth and ugliness, but I dropped it to 35lbs so it wouldnt be toooo bad. I'm just starting out and all. I found that I can actually do the kipping at a rhythmic pace when you get... hmmm, agitated? Finished at 16:28. Had to run a mile to a yoga class out here, then swim some after before the walk back. Good day. 32/M/180+or-/5'10"

Comment #193 - Posted by: DustyRgr76 at August 6, 2008 10:06 AM

Dave 36/M/6'5"/207

Workout as RX'd, except subbed Jumping P-Us
19:09

Scott 24/M/5'11"/195

Subbed 35# Dumbells and Jumping P-Us

26:25

Regards,
Dave

Comment #194 - Posted by: Dave Smyth at August 6, 2008 10:10 AM

F/38/140/5'7"

CFWU x 2 (w/o pull ups)

WOD:
Subbed 25# DB & all pull ups assited

25:20

first time trying DBSS - this was tough but fun trying something new.

Comment #195 - Posted by: Gloria at August 6, 2008 10:14 AM

m52/230/72

I have never done these and scaled it to 25# so I could make sure that I get the WOD in. I did try 45#.....NoWay.

...as stated, scaled to 25# and used Paramount assit for PU. Did ALL reps (broken) eeek.

Comment #196 - Posted by: do-b330 at August 6, 2008 10:16 AM

Thought I was gonna passout half way through this WOD. The pull-ups held me back a bit. My freshly made calluses didn't open up as much as I thought they would. Only a little blood drawn. Awesome workout.

As Rxd: 12:16 (kipping pull-ups throughout)

Comment #197 - Posted by: Dawson M/32/5'10/185 (Kingston, ON) at August 6, 2008 10:19 AM

30:42. Man that sucked. Squat depth was not there... Legs already hurting...

Comment #198 - Posted by: roden M\40\6'\272 at August 6, 2008 10:20 AM

subbed to 15 k dumbell.
20 min

Comment #199 - Posted by: Sgt. Jon at August 6, 2008 10:22 AM

Any CFers near Brentwood Ny? Seems like im the only one besides the 1 curl an hr dudes at the globo near me :/ Hit me up please

Comment #200 - Posted by: dave/27/M/66/142# at August 6, 2008 10:25 AM

M/200/6'0"

15:19 as rx'd

Comment #201 - Posted by: Chris Mac at August 6, 2008 10:26 AM

f/46/5'7/160

First time DB squat snatch.
Warm up w/ 15#DB 5 sets 5 reps each side.
Squat down to 8" concrete block each time.
Concentrated on form.

Squat snatch...20# DB.
All sets broken.

Pull ups broken until last set.

21:48.

Tough one!!!

Comment #202 - Posted by: power-girl at August 6, 2008 10:28 AM

f/38/146#/5'5"

This one left me queasy and with Popeye forearms

30# dumbell squat snatches
50# assist on gravitron pullups

Strangely, snatches were way easier with my non-dominant right arm. I wonder if it's a flexibility thing.

Comment #203 - Posted by: saracuse at August 6, 2008 10:28 AM

f/38/146#/5'5"

This one left me queasy and with Popeye forearms

26:54

30# dumbell squat snatches
50# assist on gravitron pullups

Strangely, snatches were way easier with my non-dominant right arm. I wonder if it's a flexibility thing.

Comment #204 - Posted by: saracuse at August 6, 2008 10:29 AM

sub 30lbs kb for 45lbs db.

Jim 48/M/160 17:56
Mark 28/M/230 22:12

Comment #205 - Posted by: ncsheepdog at August 6, 2008 10:31 AM

#191 - Wow! 11:00?

Maybe you missed yesterday's WOD? 5x5x5x5x5 Back Squat.

It slowed me down tremendously.

Comment #206 - Posted by: MarkUSMC at August 6, 2008 10:36 AM

sub'd Power Snatch with 20lb DB for 10 reps per arm each round.

sub'd Chinups, slow, deadhangers 20, 15, 10 rep rounds.

I played it safe due to various aches: the tendon or ligament around my right hip is throbbing with a dull ache for some reason, left shoulder still not ready for my sloppy snatch form when I fatigue, or the violent kipping.

~13:00

Comment #207 - Posted by: John Messano at August 6, 2008 10:39 AM

38m/6/181

wod as rx'd

15:40:57

brutal

Comment #208 - Posted by: Dan - New Hope at August 6, 2008 10:40 AM

//////////////////////////////////////////////////

cfwux1

sub 25#db 1rst and 2nd set
sub 20#db 3rd set
kipping pullups
everything broken

00.26.34.

pale and light headed after finishing, legs feeling like jelo
kicked mi a$$

thank you coach

\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\

Comment #209 - Posted by: Engine7 at August 6, 2008 10:41 AM

Mili E7 and Helen...

Concentrate on form, don't cheat yourself.
Keep the squats below parallel.
Touch your butt to bucket or ball. I use a concrete block...8".
Keep the weights light until you have the form
down right.
The weights will increase in time.
Document your weights.
Compete against your previous workouts.
You will improve.

Comment #210 - Posted by: power-girl at August 6, 2008 10:42 AM

Was planning on using #20 pounds, after smoking my shoulders with all
my pull ups and knees to elbows yesterday, I ended up going down to
#15. WEAK!! lol but Form was more important to me at this stage of the
game.
Once I got through my first set of 15 pull ups in a row and still had
27 more to go, I realized smoking myself yesterday on Pull ups and
knees to elbows probably a mistake.
Total time today's work out. 17:03

Hurts soooo good! lol
Lysa

Comment #211 - Posted by: Lysa F 43/125 lbs at August 6, 2008 10:42 AM

M/25/215/6'2"

Yeah, couldn't hang with the 45lb DB snatch squat. So I scaled all the way down to 15lb DB. Pull-ups were brutally awesome! Used band for assistance after 30 pull-ups.

23:56

Comment #212 - Posted by: FitPhillip at August 6, 2008 10:42 AM

20:15

used 35# and my form sucked...cant get squats deep enough and keep coming up on my toes

assisted band pullups throughout ....forearms gave out before everything else

any pointers on how to improve form?

m/22/190#

Comment #213 - Posted by: trojanchamp9 at August 6, 2008 10:44 AM

21:16, this one worked me like a mule, but I liked it. DB snatches are definitely getting better. Horrible night at work last night, plus first day back to school for the kids :(

Comment #214 - Posted by: ScottMacArthur at August 6, 2008 10:44 AM

God that was hard! I was already sore from yesterday's Back Squats. Looks like I'll be "rolling" out of bed tommorow morning.

38:04

Comment #215 - Posted by: DonUSMC at August 6, 2008 10:45 AM

40/M/152
Subbed 40 lbs dumbells( all I have)

20:00

Comment #216 - Posted by: Nipur at August 6, 2008 10:46 AM

That was fun...19 minutes

Comment #217 - Posted by: Matt at August 6, 2008 10:48 AM

32/m/210/6'5"

23:46

Dumbbell snatches not so bad, pull-ups took forever as usual.

Comment #218 - Posted by: Corey at August 6, 2008 10:50 AM

Had to use 16kg (35lb) Kettlebells (as no D/Bells)

12m 46s

Ouch!

Comment #219 - Posted by: Simon m/42/165 at August 6, 2008 10:51 AM

M/175/25/5'9"

As R'xd

14:43

I underestimated the db snatches.My legs were burning after the first 5. New ecxersise for me but I still can't believe I was snatching a 45lbs db! Thanks CF. Go Army

Comment #220 - Posted by: Dan CF Rawah at August 6, 2008 11:01 AM

f/36/5'7"/143

1st time for snatches in a WOD -very powerful feeling!!!!
Used female weight (30#)
27:51
I love being able to complete wods as Rx'd
On the last set of pull ups i ripped open my blister and created a new one underneath it - grossed out the staff at my gym - bonus!

Comment #221 - Posted by: Wenchie at August 6, 2008 11:04 AM

12:44 as Rx'd

Comment #222 - Posted by: TPB at August 6, 2008 11:08 AM

Screwed this one up.

Had to sub 35# for the dumbbells (never done these.. wanted to do it right) and ended up going 21-18-15 for the sets

Had to lower the PUs to 30-25-20


But finished in 18:34, happy with it, and feeling the workout

Comment #223 - Posted by: Matteucs at August 6, 2008 11:10 AM

M/22/5'5"/174


Scaled back the PU by half and the DB snatchs to 25lbs. The last DB snatch I moved up to 45. That sucked. As soon as the holes in my hands heal up, I'll get the PU.

13:45

"Every time someone does crossfit, a sweat angel gets it's wings"

Comment #224 - Posted by: SGT E at August 6, 2008 11:10 AM

40/m/176cm/71kg

19.8kg Dumbell
mostly power snatches
reps as rx'd

16:27

First round of snatches seemed to take forever.
Pullups went well (22/12/8-16/14-12/6).
After I've completed the WOD, I wondered why I didn't use my 20kg kettelbell for the snatches.

Comment #225 - Posted by: Memuc at August 6, 2008 11:11 AM

**********************

20:36

20 KG DB

assisted PUS (15kg)

***********************

Comment #226 - Posted by: dkiernan at August 6, 2008 11:12 AM

M/24/6/175

18:11

no breakfast killed me

Comment #227 - Posted by: Romad at August 6, 2008 11:13 AM

30m/175

15:50 as rx'd

Comment #228 - Posted by: dmarsh at August 6, 2008 11:17 AM

28/m/5'10"/150

18:55

25-lb dumbbell power snatches
kipping pull-ups

Reps as Rx'd.

Is one man meant to do so many pull-ups and snatches? Only DOMS will tell.

Comment #229 - Posted by: jm at August 6, 2008 11:17 AM

m/17/5'8"/174

17:44

legs tore up. love it.

Comment #230 - Posted by: Niv - McGuire AFB at August 6, 2008 11:17 AM

sub'd 25 dbs jumping PUs

28:00

with rest during and in btwn sets

Comment #231 - Posted by: mblarkin at August 6, 2008 11:20 AM

As Rx'd: 24:50.

Comment #232 - Posted by: NaXx - 32/M/169/5'5" Crossfit Langley AFB at August 6, 2008 11:22 AM

M/40/5'9"/150

Scaled down to 22 lb. Problem enough with the technique as it is:) Did "ass-to-ground",as deep as I could.Problem extending and get the arm straight up. Getting better though....
PU, managed the first 20, then assisted(toe on chair)for the rest.
26.16 min.
Not happy with the time but the PU took forever.
Sub 20 next time...

Comment #233 - Posted by: Sissyphos at August 6, 2008 11:24 AM

24/m/5'11"/197
28:27 with 53# kettlebell. That was not fun...shoulders, forearms and hands banged up pretty good...66 more training days until the Mid Atlantic Hopper challenge

Comment #234 - Posted by: Nickosaurus at August 6, 2008 11:25 AM

28 m 170
19:30 as rx'ed
Not great form on cleans but they progressively got better.

Comment #235 - Posted by: brandonE at August 6, 2008 11:26 AM

M/38/157lbs.
WOD: as rx'd - 17:55

Comment #236 - Posted by: Seth at August 6, 2008 11:27 AM

WU
5min. 16kg KB LCC&J

12 Burpees
10 KB Swings, 24kg
12 Burpees
10 KB Swings, 24kg

WOD - subbed 35lb for 45lb DB

16min. 40sec.

Comment #237 - Posted by: Iron_Mike 23/5'10"/195 at August 6, 2008 11:31 AM

sorry for the off topic comment but i had to...

i have been doing cf style wod with my kids in prep for various sports...

i pull in my driveway after work and written in chalk 1. garage 2. trampoline 3. monkey bars 4. tree 5 rounds for time Go!

cf is addictive to kids - 13 11 9

9 year old son - "dad we already worked out"

great site - thanks !

Comment #238 - Posted by: Eddie at August 6, 2008 11:34 AM

M 6'0"/185

Did One arm cleans to a squating over head press then came up (Snatch was hurting the shoulder) All else as Rx'd

18:35

Comment #239 - Posted by: Justin C. at August 6, 2008 11:36 AM

BW 172

Did 115 lb Hang Squat Snatches for 21/15/9 and Pull-ups: 42/30/18

Time: 12:00

The Pull-ups Got Me

Comment #240 - Posted by: Eric O at August 6, 2008 11:37 AM

45/M/6'/180

TIME: 13:26 AS RX'D

45 POUND DB SNATCH ALL FROM GROUND
KIPPING PULL-UP CHEST TO BAR

THE LAST SET OF 9 SNATCHES WERE UGLY.

ON A DIFFERENT NOTE:

THEY SALD I COULD NOT DO IT...SO I DID IT! IT TOOK 6 WEEKS OF HARD WORK AND WAS THE HARDEST THING I'VE EVER DONE IN CROSSFIT.

VIDEO COMMING SOON.

HEY JOE

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Comment #241 - Posted by: ROBERT SUTHERLAND at August 6, 2008 11:39 AM

M/30/200lbs
22:10

Comment #242 - Posted by: CG XFIT Kyza13 at August 6, 2008 11:39 AM

Used 53lb KB
Power snatches, struggled with squat snatch not enough range of motion in one ankle.

24mins

Comment #243 - Posted by: Simon at August 6, 2008 11:40 AM


37/m/197/70
Had to scale back the PU's as we did 40 prior to our run this am.

45lbs snatchs are not alot of fun!

21 l/r arm 45lbs
21 pu's

15 l/r arm 45lbs
15 pu's

9 l/r arm 40 lbs
9 pu's

21:16

Comment #244 - Posted by: DAVEUSMC at August 6, 2008 11:42 AM

27/M/5'7"/185

27:24.

Comment #245 - Posted by: mjhawt01 at August 6, 2008 11:44 AM

110 # Barbell Snatch 21-15-9 (from floor with squat)
CTB Pull-up 42-30-18

17:04

Comment #246 - Posted by: dan colson at August 6, 2008 11:48 AM

m/38/6'3"/220

first time doing db snatch. had to scale them down to 30#.
pu's were hanging, as rx'd. am still working on the kip.
32:47

Comment #247 - Posted by: mike at August 6, 2008 11:49 AM

21:42

As rx'd

CFMMD

Comment #248 - Posted by: Brandon at August 6, 2008 11:52 AM

Scaled to 20# on the snatches; went to band assisted pull ups by the last round. Hands hurt so bad. Didn't time it. It took roughly forever, mostly due to the fact that I had to talk myself into grabbing the bar after I dropped on every third pull-up. CF'ing trainer at my gym vertical taped my hands...that's prob the only reason I didn't DNF the pull-ups. Urg. I feel lame.

Comment #249 - Posted by: Erica at August 6, 2008 11:53 AM

M/30/200lbs
as Rx
22:10

Comment #250 - Posted by: CG XFIT Kyza13 at August 6, 2008 11:53 AM

M/48/5'7"/160

35LB snatches all pullups broken by half for first two sets.
25:40mins

Comment #251 - Posted by: RICHARD BOULET at August 6, 2008 12:01 PM

35/M/79kg

14:45

Comment #252 - Posted by: Nicholas King at August 6, 2008 12:02 PM

Whew. That workout, especially after morning PT, smoked me good...or well. And well, final answer.

Subbed 35# DB, had some balance issues, and spent a few minutes resting on the floor during the workout.

28:10

Comment #253 - Posted by: Tim 27/m/199 at August 6, 2008 12:02 PM

28/m/194

22:40

as rx'd

Comment #254 - Posted by: esteban at August 6, 2008 12:05 PM

30:10

Comment #255 - Posted by: jfett at August 6, 2008 12:06 PM

as rx'd.

21m 06s.

Comment #256 - Posted by: Orion Athlete at August 6, 2008 12:06 PM

20:34
My left arm had a little more trouble on the snatches... blast.
my form was getting a little sloppy at the end... but i pulled it together...
-PUs... did fine on those

Comment #257 - Posted by: magnus 22/5'9"/150 at August 6, 2008 12:07 PM

M/23/150 GregAWu

As rx'd, except depth on some of the snatches was closer to power than squat: 21:23

Comment #258 - Posted by: Y. Zhou at August 6, 2008 12:08 PM

39/M/188/6'3"
30 Minutes

Of note I lost 1.5 lbs from before warmup to after last set.

Comment #259 - Posted by: Joe (SLOT) at August 6, 2008 12:09 PM

16:59
27/M/173

Comment #260 - Posted by: punchvox at August 6, 2008 12:15 PM

M/36/5'11"/165

As Rx'd
18:00

Completed this at 11:00pm Afghanistan time.

Black Dragon 7
1SG Nash

Comment #261 - Posted by: BLACK DRAGON 7 at August 6, 2008 12:15 PM

As Rx'd

19:38

After squats yesterday and a 1-hour Parkour workout last night, my legs were quite sore today. Next time will try to knock at least a minute off today's time.

Comment #262 - Posted by: Chris M_38/M/175 at August 6, 2008 12:17 PM

I paced myself pretty good on the snatches. Pull-ups sucked. I probably could have gone faster.

23:48, as RXed.

On a side note, I've never done DB snatches before. They were fun.

Comment #263 - Posted by: Nick at August 6, 2008 12:22 PM

29/M/5'7"/160

28:20

as Rx'd

Comment #264 - Posted by: David B. Mason at August 6, 2008 12:23 PM

19:19
It was a smoker, but I gotta push myself harder. I don't suppose you're at KAF, 1SG Nash?

Comment #265 - Posted by: James H at August 6, 2008 12:25 PM

Hey all! I'm starting up a Fantasy Football League just for people in the CrossFit Community. I hope to get as many people as I can for a fun and competitive league where we can talk football and CrossFit-my two favorites subjects!

Just follow the this link:

http://football.fantasysports.yahoo.com/league/crossfitfootballleague

and enter Password:

321go

Thanks again. Email me with any questions.

Dave

Comment #266 - Posted by: David Schlesselman at August 6, 2008 12:25 PM

Scaled down as per BrandX puppies WOD:

17.5# dumbel SA snatch
15/12/9 per arm
Graviton Assist (BW-100#) pullups
30/24/18

Pullups were killer on my grip today.

17:59

Comment #267 - Posted by: Kurt_eh m/33/5'10"/205# at August 6, 2008 12:26 PM

28/M/165

WOD
sub 30#db
At the end of the pullup sets had to go to jumping and negatives. Still can't kip

Time: 32:37

Comment #268 - Posted by: jeff m at August 6, 2008 12:26 PM

I kind of screwed this one up.

1st Round:
21 right DBSS 45#
21 left DBSS 45#
45 assisted pull ups

2nd Round:
21 right DBSS 35#
21 left DBSS 35#
30 assisted pull ups

3rd Round:
21 right DBSS 35#
21 left DBSS 35#
15 assisted pull ups

TIME: 20:49 minutes

Additionally:
20 back extensions
20 declined sit ups
10 minutes 4 mph pace on teadmill 9% incline

I made my first sweat angel today. It smoked me!

Comment #269 - Posted by: Wade - UT/M/32/213/72 at August 6, 2008 12:27 PM

I dub this workout "the monkey" for several obvious reasons.

Scaled way down, never done snatches before except the occasional Burgener warmup. 20 lb. db snatches, but good ROM and surpringly good form. On the pullups, I let Pukie be my guide. Deadhangs until I felt his nasty finger tapping me on the shoulder, then transitioned to jumping pullups to finish the set. 32 deadhangs on first set, 20 on second, and er, um, cough mumble on third. Kept Pukie at bay and finished feeling okay. Time for future reference 15:43.

Comment #270 - Posted by: Kamper 44/M/74"/205 at August 6, 2008 12:28 PM

I'll be starting my cross fit workouts with this one...maybe a little lighter on the weights due to a bad back...but I'll push through...6'2", 220

Comment #271 - Posted by: Moneycoach at August 6, 2008 12:32 PM

51/M/150

17:09

Subbed 35lbs db. Avg hr 175, peak 189, rec 62.

Comment #272 - Posted by: mas at August 6, 2008 12:37 PM

Couldn't be bothered to get down into the gym to do the wod, I've got painstorm to thank for that!

did the following with a 25kg kb

15 kb snatch l/r
30 press-ups
12 kb snatch l/r
24 press-ups
9 kb snatch l/r
18 press-ups

6.31

Felt really sluggish.

Comment #273 - Posted by: Leon R at August 6, 2008 12:38 PM

M/31/5'10"/255

Smoker!!! This one rocked me. I sub'd 40's for the 45's thinkin' "Eh, I should scale it back some b/c I haven't much practice with DBS's" Dumb Dumb Dumb. I think I just cheated myself some work b/c even the 40's were challenging enough, but I could have done the 45's. Pull-up still a weak point, had to mix in some flat footed jumping PU's.

25:26
21 pull-ups/21 JPU
7 PU/23 JPU
18 PU/broken into 1x18 (that sucked and killed my time

Comment #274 - Posted by: Schwartzie at August 6, 2008 12:47 PM

21-15-9
one arm squat snatch w/ 45# - broken
42-30-18
pullups - all broken varied

almost all were power snatch. could not get my body to go into squat today

25:47

Comment #275 - Posted by: marty c 45/m/240 at August 6, 2008 12:51 PM

Here's a very interesting article on the athletic differences between the caveman and modern humans. It seems that the caveman would kick our asses at some of the CrossFit events while we'd stomp 'em at others. http://www.msnbc.msn.com/id/26058103/from/ET/

Comment #276 - Posted by: MikeC1 at August 6, 2008 12:52 PM

23/m/6'2"/245

12:42 + some sore legs

definitely an intense workout

Comment #277 - Posted by: chris m at August 6, 2008 12:54 PM

27/m/72"/205

As Rxd:
Didnt time myself forgot my stopwatch

Comment #278 - Posted by: Tony R at August 6, 2008 12:56 PM

155/M/20

9:53

Comment #279 - Posted by: Neil at August 6, 2008 12:59 PM

15:43 with Split Snatches. Last 9/9 Power Split Snatches. All from deck.

Comment #280 - Posted by: mrjling at August 6, 2008 1:00 PM

12:26 with mods. Squat snatches are bad for the right shoulder so I did 55lb power snatches.

First foray into the world of pull-ups since the Games and they kicked my butt hard; very very broken up. Shoulder has not allowed me to do many pull-ups so that was the small victory today. Snatches got hard really quick, this WOD was way harder than I anticipated. Rookie mistake.

Comment #281 - Posted by: gaucoin at August 6, 2008 1:02 PM

16:51

Comment #282 - Posted by: Evan Sin at August 6, 2008 1:02 PM

38/m/190
as rx'd

18:54

Comment #283 - Posted by: JackM at August 6, 2008 1:06 PM

m/53/185
21 -65# barbell hang snatches
42- pullups
15 - 65# barbell hang snatches
30- pullups
9- 65# barbell hang snatches
18- pullups
13:25
Can't squat because of leg injury

Comment #284 - Posted by: joetoledo at August 6, 2008 1:09 PM

used a 55lb kettlebell......everything else stayed the same...18:56..jbpractice

Comment #285 - Posted by: JBpractice at August 6, 2008 1:10 PM

M/32/5'10/155

28:59 as rx'd (with deadhang pullups)


I must be doing something wrong, because I can't even imagine doing this in less than 20 minutes. That was brutal.

Comment #286 - Posted by: mario c at August 6, 2008 1:12 PM

29M/5'6"/163#

Didn't register the "squat" snatch part & did power snatches. Oh well. Otherwise as Rx'd.

14:40

Comment #287 - Posted by: Travis from Reno at August 6, 2008 1:13 PM

OH BOY ... do I need to become much more intimate with my snatch! 30# Dumbbell for 36:30 of some very intense 'love'.

Comment #288 - Posted by: John-Orillia at August 6, 2008 1:19 PM

Used 25 lbs since my OHS sucks. The snatch was easy however I wanted to maximize my OHS on this one.

Instead of endurance Pull-ups I did one set of 5 each of weighted Pull-ups and Weighted Dips.

Comment #289 - Posted by: WarFit at August 6, 2008 1:21 PM

Subbed 30# dumbbells and did chinups to let the blisters heal.

20:30

Comment #290 - Posted by: JrJordan at August 6, 2008 1:21 PM

So I went into the gym this morning and put myself through 17:50 of hell. I must admit that I rarely went into a full squat. After leaving I felt disappointed that I didn't use full rom. I went back to the gym and completed the WOD completely as rx'd in 19:30. I feel so much better now. I'm sure I won't be thinking that tomorrow though

Comment #291 - Posted by: Jake Rubash 16 152 5'11" at August 6, 2008 1:24 PM

M/32/195

21:18, dead hang pull ups

Comment #292 - Posted by: J. Fleece at August 6, 2008 1:31 PM

M/43/210/5'9"

Crap. I'm adding my pain to the list

21/15/9 35 LBS Dumbell Snatch each arm

21/15/9 pull ups

23:11

After the first 10 snatches I was thinking "What the hell am I doing to myself!" I know my form on the snatches in no good as my lower back began to hurt.

Comment #293 - Posted by: Brad at August 6, 2008 1:31 PM

Scaled with a 35# dumbbell

20:42

Comment #294 - Posted by: BLACK DRAGON 6_27/F/160/5'5" at August 6, 2008 1:34 PM

Been doing CF for a month now - LOVE IT.

Question: I'm having real trouble keeping my heels down when squatting - more so when doing having something in my hand, since I can't lean forward a bit to keep feet flat. Is this common? Stretching need to be done? Just curious, def more then just technique. Almost feels like need yoga stretching for lower back / sides to stay straight...

Help!?

Comment #295 - Posted by: Johnny McC at August 6, 2008 1:36 PM

okay. so i used a 95lb barbell 2-handed snatch instead as i only had 40lb db. so no biggie right.......wrong.

so i did the 90 total pullups. but the way the squat snatches breaks down is like this. 45 snatches for each arm and 90 snatches for your legs with a 45lb bar. well i did the 90 snatches with the 95 lb bar. so each arm did 47.5lbs for 90 reps instead of 45, and the legs did 90 snatches with 95lbs. so opps,, i guess what coach rx'd i just thought was too easy...lol.

oh and i only did 2 rounds so....

95lbs barbell snatch/pullups
2 rounds of 45 reps each.

22:35 sec

Vance

Comment #296 - Posted by: Vance/27/M/5'10/223lbs at August 6, 2008 1:39 PM

Rx

18:25

Tried hard not to have sloppy dumbell squat snatches but some were ugly, most were good.

m/43/5'9"/181

Comment #297 - Posted by: bobby c at August 6, 2008 1:47 PM

I struggled with this one. Haven't done a lot of snatch work recently esp dumbell snatch. Scaled to 35 lbs, 31:05. Strangely I found the left side easier than the right side even though I am right handed. Maybe a flexibility issue with the right side.
Didn't help that I made up yesterdays squat section prior, 5 at 215, and then just 2 at 225.
I am whacked.

Comment #298 - Posted by: Smithy m/48/164 at August 6, 2008 1:48 PM

PU as RX'd
Scaled snatches
1st set (21x2) - 40lbs
2nd set (15x2) - 30lbs
3rd set (9x2) - 40lbs
47:03 - starting to feel better from cough, took it very easy still

Comment #299 - Posted by: DJF M/38/5'8"/166 at August 6, 2008 1:48 PM

Did anyone alternate arms doing this? Or did you do all left arm then all right arm snatches? I prefer to "even it out" but curious what others do.

Comment #300 - Posted by: Andy at August 6, 2008 1:49 PM

M/152/5'9/22

as RX'd 14:08. Squats had trouble towards the end due to knee problems.

followed by 50-40-30-20-10 Double Under's/Push ups

time: 8:27

Comment #301 - Posted by: Adam USN at August 6, 2008 1:51 PM

as rx'd...sorta 26:30
45lbs db split snatch instead and unfortunately a elbow problem had me doing my chin ups with a parallel grip which slowed them down. Shoulders touched chin up bar every rep.
Some of my snatches I was lowering my arm before full standing so replaced those reps.
a long chipper for sure. Plenty of power in the hips though.
post: stretching

Comment #302 - Posted by: Intent at August 6, 2008 1:52 PM

m/37/170

21:00
Modified 30# Snatches (ugly need work)
Jumping pull-ups

Anyone Crossfitting in Lansing, MI????

Comment #303 - Posted by: Skip at August 6, 2008 1:55 PM

31yoa/146lbs

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

As Rx'd

16:29

Squats could've been deeper.

Comment #304 - Posted by: BrianG at August 6, 2008 1:58 PM

m/23//6'3/223

As Rx'd

19:27 - Did not go down all the way on a lot of the snatches - legs fried.

Comment #305 - Posted by: dmcole at August 6, 2008 1:59 PM

Psyched on this one.

I don't own any 45 lb dumbbells so I'm going to use the lion I wrangled and tamed on the African Savannah, except I will untame it first as a warm up and then re-tame as a cool down.

Comment #306 - Posted by: Dave at August 6, 2008 2:00 PM

14:28

Comment #307 - Posted by: Hale at August 6, 2008 2:01 PM

M/39/5'8"/70kgs

Subbed db for 30.8# (14kg)

25.44

Fell on by ass on the first 3 reps due to bad technique and balance. Not to bad once I got the feel for the movement. Fort off pukke on the last set of pull-ups and left my Sweat Man mark on the gym floor after spending about 5 to 10 minutes there at the end. I'm going to incorporate some db snatches in my technique training and some turkish get-ups. I'm pleased to see the concensus of opinion is that this was tough. I'm in with the majority then.

Thanks for the ass kicking Coach, lovin every minute. Can't wait for my Level 1 Cert on 13/14 Sep in Manchester.

Comment #308 - Posted by: Bob T-G at August 6, 2008 2:01 PM

M/24/5'10"/160

CFWU x 3 (minus pullups and dips). Did 35 jumping MUs, starting just above head and raising ring height at #10, #20, #25, #30. Tried raising once more (which was to the point where just my toes touched contacted floor), but didn't quite get it. I was either fatiguing, or my form is still not there, or both. All in all, transitions are feeling better.

Also warmed up with 20lb x 10, 30lb x 8, 45lb x 5, and 40lb x 5 db snatches because I wasn't confident in how well I remembered my form. Left side wasn't cooperating during the 45lb reps, so I went down to 40lb and it worked just fine.

Subbed 40lb db snatch, and 10 jumping muscle-ups with rings 2 inches above head per round instead of PUs (not my original plan, but figured "what the hell" after the first round of snatches). Didn't have access to chalk in the room I was in, so I broke up all sets at least once to towel dry hands. Time approximated from wall clock.

15:30

Upper-body still a little shakey, just like after the first time doing ring dips. Feels great!

Take care!

Comment #309 - Posted by: R.Lee_Seattle at August 6, 2008 2:03 PM

21/15/9 20 LBS Dumbell Snatch each arm

21/11/9 pull ups

19:41

Just started CF yesterday. So far so good. I suck at pull ups and I probably should have went up in weight but I want to get the form down. Any suggestion or comments are welcome. Thanks.

Comment #310 - Posted by: Bone USCG at August 6, 2008 2:05 PM

This was a very tough and intense workout. I finished in 12:20. I just started cross fit this week!!! Any other times??

Comment #311 - Posted by: Deuce at August 6, 2008 2:07 PM

As RXed
25:10
felt a bit funny on the snatches
26M 6'5" 222#

Comment #312 - Posted by: jwardman at August 6, 2008 2:07 PM

20:31 Wow that was fun!
First round really shows you how mortal you really are.

Comment #313 - Posted by: Uberman 30/6'4"/215 at August 6, 2008 2:08 PM

33 yom 230 bwt

first time with db snatches so went light for form
bike 10 miles
21/15/9 15lb db's
42/30/18 kipping pu's
time: 24:25
bike 10 miles
balance was the main issue not so much the weight. Finally started to click about half way through second round. still need work though.

Comment #314 - Posted by: brian t at August 6, 2008 2:09 PM

Try this one on for size. I like to call it sloppy b*tch.

6 man makers (each arm)
10 pull ups (no kip)
7 turkish get-ups (30lb, each arm)

10 rounds for time-38:19

CAUTION: Do not eat before hand or you will lose your lunch. 21m/185/5'11

Comment #315 - Posted by: wood1 at August 6, 2008 2:09 PM

Aw crap. Just realized I didn't remember the snatch reps properly. Ended up doing 21, 18, 15. Oh well, I'll just pretend that makes up for reducing to 40lbs :P. Good times.

Comment #316 - Posted by: R.Lee_Seattle at August 6, 2008 2:14 PM

26/f/5'2/131#

breakfast: run 45 minutes = 6 miles

cfwu, some db swings,

WOD:
30# db full squat snatches
kipping pull-ups (not c2b, but at least clavicle height)

time = 12:09

helped to not try to bust out the pull-ups crazy fast. tried that n lost rhythm/tired out too quick. focused on timing the kip and controlling the down return n wuz able to maintain more consecutive reps. great workout! wuz feelin a bit shaky after this one!

Comment #317 - Posted by: cleverhandz at August 6, 2008 2:15 PM

22:39
DB snatch @ 40#, not 45# - did wod at almost 10pm in kitchen above neighbours bedroom in socks, couldnt explode/stamp the snatch so time slower than should have been.

Pull ups in door frame - restricted for kipping.

Comment #318 - Posted by: BrightonGeoff at August 6, 2008 2:18 PM

M/22/180

As RX'd 30mins

Still working on the kipping pullups. I just suck at those. And I took a lot of breaks to wait for the pullup bars to open.

Comment #319 - Posted by: Jake at August 6, 2008 2:18 PM

21:10

Did 25 pullups each round instead. Need to work on kip.

Comment #320 - Posted by: DonK at August 6, 2008 2:23 PM

bw 247(!!)
subbed jumping pullups. regular cleans, not squat cleans.
Mark: 18:54ish

Comment #321 - Posted by: Geoff L at August 6, 2008 2:24 PM

#66 yea right that's impossible

Comment #322 - Posted by: yea right at August 6, 2008 2:27 PM

Looking at the times, I might have missed something. But I wrote the workout down on the board so maybe not???

As Rx'd (I think)= 10:28

Comment #323 - Posted by: SAW at August 6, 2008 2:27 PM

F/39/120

20# db full squat snatches
dead hang pullups

20:55

Pull ups took the longest. DB snatches felt pretty good. Should have tried 25#.

Comment #324 - Posted by: DianePaleyChicagoland at August 6, 2008 2:31 PM

M/38/216

18:27 as rx'ed

Comment #325 - Posted by: Rob F at August 6, 2008 2:36 PM

20:36 as rx'ed

Comment #326 - Posted by: Joe C 34/5'5"/160# at August 6, 2008 2:36 PM

M/22/6'/164

Never tried DB snatches before today and it wasn't pretty (probably didn't help that I was using a bog full of textbooks due to lack of equipment).
Ended up replacing DB snatches with vertical arm extensions + squats

Time = 12:48

Comment #327 - Posted by: Ian at August 6, 2008 2:41 PM

First serious leg workout since March and my knee surgery. Used 22 1/2 lbs and chest to bar pullups.

16:59
21/21 3:08
42 PU'S 4:08
15/15 2:26
30 PU'S 3:50
9/9 1:20
18 PU'S 2:05
Felt good going ATA on the catch. Legs are a lot weaker than they used to be but I'm glad to have ROM back. This makes me feel better about the success of the repair. Maybe I will get back to 100%.

Comment #328 - Posted by: Jim D. M/47/5'11'/160 at August 6, 2008 2:43 PM

Scaled:

35 lb DB
PU with feet on chair

19:43

Comment #329 - Posted by: Turtle 30/m/5'11/167 at August 6, 2008 2:47 PM

headache and a half

15:30 as rxed

Comment #330 - Posted by: supwiz17 at August 6, 2008 2:49 PM

M/32/218

As rx'd 10:48

Comment #331 - Posted by: KJK at August 6, 2008 2:49 PM

Wow, tried first rep and my left shoulder completely collapsed. OK with right shoulder, so there's obviously some bad imbalance there. Reduced weight to 25lb and was OK there. Need a lot of practice on form and flexibility though.

CFWU x 3

21 x DB snatch L arm 25lb
21 x DB snatch R arm 25lb
42 pullups
15 x DB snatch L arm 25lb
15 x DB snatch R arm 25lb
30 pullups
9 x DB snatch L arm 25lb
9 x DB snatch R arm 25lb
18 pullups

18:15

Comment #332 - Posted by: Harpo m/41/5'7"/145 at August 6, 2008 2:49 PM

Had to eliminate the squat portion of the snatch as my knee is still on the mend from surgery--14 minutes

Comment #333 - Posted by: TJ at August 6, 2008 2:51 PM

45/180

18:33 as Rx'ed.

Full squat cleans, used opposite hand to touch the ground each time to ensure depth.

Comment #334 - Posted by: David Sailor at August 6, 2008 2:52 PM

m/34/5'10"/185

12:36

Comment #335 - Posted by: mmcg at August 6, 2008 3:02 PM

Damn it was hot that day in Jacksonville! In fairness to Solista, our round counter lost track of the rounds that day and I might have only done 9. I thought it was 10...only the pull-up bar knows for sure. Either way, it was rough. More than that, it was a privilege to work out with those other monsters. Thanks guys!

Dan D.
www.CrossFitStickers.com

Comment #336 - Posted by: Dan D. at August 6, 2008 3:02 PM

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
15lb Dumbbell squat snatch left arm x 10 right arm x 10.

Subbed 30lb dumbbell squat snatch
Time: 39:08
Foam roll after

Comment #337 - Posted by: Sesoku at August 6, 2008 3:05 PM

M/31/6'1"/220

Used 30 lb dumbell and did jumping pull-ups. Brizutal...

26:35

Comment #338 - Posted by: rob m at August 6, 2008 3:05 PM

After watching the video that #44 posted, I realized I did not do the snatch properly.What a dumba$$ I am. I was wondering why my time was so kick ass... I guess I'll have to do this one again on an off day.

Comment #339 - Posted by: mmcg at August 6, 2008 3:08 PM

M/17/195

12:35 as Rx'ed(almost)

the snatches felt good, used 45# kettlebell because lack of equiptment.

Comment #340 - Posted by: Ben K. at August 6, 2008 3:09 PM

M/36/185

14:23 w/ a 20#DB otherwise as RX'd in a 110*-115* garage

Comment #341 - Posted by: lawman698 at August 6, 2008 3:12 PM

M/54/6'2"/194
First CF workout in over a year, heavily scaled.
DB snatch R&L 30x22, 18, 14.
Pull ups 22, 18, 14.
9:55
Nowhere to go but up.

Comment #342 - Posted by: groon at August 6, 2008 3:14 PM

M/42/210

30 Minutes, could not get form down had to go slow with 30 LBS to even get close to doing them correct.

Comment #343 - Posted by: Kevin at August 6, 2008 3:17 PM

16:07 rx'd

felt like i was going to hurl the entire time!

Comment #344 - Posted by: kris kepler at August 6, 2008 3:19 PM

As rx'ed, 9'52".

Nice rip in my right palm !

Comment #345 - Posted by: Richard Vanmeerbeek at August 6, 2008 3:19 PM

23/M/6'1"/205

Did half of pullups on gravitron, b/c did extra pullup work yesterday...killed me. Otherwise as RXed:

20:44

Fun WOD.

Comment #346 - Posted by: The Ukrainian at August 6, 2008 3:19 PM

mike #112,

you are right to leave a rep or two in the tank. If you push to utter failure then you won't recover till the WOD is through. So you drop off a rep or two before failure and Utilize the three breath rule.

Take three breath for rest, no more, no less. Anything less is insufficent if your pushing hard or you are not pushing hard enough and need less. Any more and you are sacrificing intensity. Go as hard as you possibly can. Then before your gassed stop, breath deep as you can then continue.

Also if you know you are only going to get three breaths before you continue, you tend to train your diaphragm(sp?) by breathing as deep and efficiently as possible.

Comment #347 - Posted by: Raze at August 6, 2008 3:20 PM

as rx'd
pull-ups to clavicle, started out doing it to chest, but that ended quickly.

17:29

Afterwards I had the pukie walk, where you just walk around for 20 minutes trying not to throw up.

Comment #348 - Posted by: Adam/TempleOwl M/20/6'2"/190 at August 6, 2008 3:20 PM

A lot of people don't know this, but the direct latin translation for the word "Boz" is BEAST. Awesome video. I love the old WOD with music clips, they are always great.

My right foot is still bugging me a lot from a jump on saturday, I'll give it another cycle to rest. Did this instead.

For time, 21-15-9 of:
Ring Dips
GHD Sit-ups
Pull-ups
KB Swings 1pood

9:50

Comment #349 - Posted by: sleeveless in seattle at August 6, 2008 3:23 PM

35#/-50#

18:45

Comment #350 - Posted by: Justin Smith at August 6, 2008 3:25 PM

Good times were had... This stuff really works!

Comment #351 - Posted by: Scott Burke at August 6, 2008 3:26 PM

Ouch! Only my second week, but I am feeling some progress.

M/34/6'2"/188#

Scaled WOD to:

DB Squat Snatch 45# x 21 left and right
21 Jumping Pullups with slow negatives
DB Squat Snatch 45# x 15 left and right
15 Jumping Pullups with slow negatives
DB Squat Snatch 45# x 9 left and right
9 Jumping Pullups with slow negatives

13:27

I need to go much lower in the squat catch and I have got to find some coaching on the kipping pullups.

Comment #352 - Posted by: Jonathan Dunn at August 6, 2008 3:28 PM

Used 15's instead of 45's (I'll be getting a weight set this week, but for now I have next to nothing), and rings instead of a bar for PU's....

16:07

Comment #353 - Posted by: Jon at August 6, 2008 3:30 PM

age 18 bw 170
13:08
30# dumbell

Comment #354 - Posted by: Chris S at August 6, 2008 3:30 PM

20.20 as rxed

Comment #355 - Posted by: Kyle A. at August 6, 2008 3:36 PM

As Rx'ed

10:29

Squats could be a little lower, but shoulders weren't as flexable today. Great WOD

Ripped Palms Also, starting to improve my Butterfly Pull-ups

Comment #356 - Posted by: Peaches 21 M 175lbs 5"10 Ontario at August 6, 2008 3:42 PM

37M/5'10"/163.5#

Warm-up: 3:04 row (756m); CFWU (minus PU) - 3 rounds.

As Rx: 18:51

Cool down: foam roll.

Comment #357 - Posted by: rjf at August 6, 2008 3:42 PM

Just was not feeling it today...Did power yoga after the WOD.

Subbed out 30 pound DB's

18:25

Girlfriend did 10 pound DB's and jumping PU's

16:23

Im not sure if I am going down far enough for the squat part. Do you go into a full squat or a modified on?

M/26/6"/168

Comment #358 - Posted by: Cameron at August 6, 2008 3:43 PM

as rx'd 24 min

Comment #359 - Posted by: nick 6'4''/195/18 at August 6, 2008 3:47 PM

m/40/5'8"/202

subbed 35# db for 45#, first time doing db snatches. Time was 35:17 that's right 35:17
anytime a fat ass old man like me has to do 90 pull-ups it is going to take a while.

Comment #360 - Posted by: Robo at August 6, 2008 3:47 PM

19/f/130/5'0"

Subbed with 35# DB.
Tried today with no kipping in PUs

26.35

Comment #361 - Posted by: stooo at August 6, 2008 3:49 PM

M/31/6'/195

Snatch depth needed a little help, PU took forever
17:17

Comment #362 - Posted by: B-Mo at August 6, 2008 3:50 PM

M/26/181/75"/9%BF

I modified this workout for what I have at home. I subbed in 44lb KB and did KB snatches to Jeff Martone's instruction. His video explains it great. I had no problem not slamming the KB into my arm. And for the pull ups I did ring pull ups, because my ring work is lacking horribly. My final time was 20:31.

Comment #363 - Posted by: Alan, Silverdale, WA at August 6, 2008 3:51 PM

Chest-to-bar pullups. Ripped a callus off at 50 pullups, so replaced the remaining 40 pullups with 80 pushups.

36:00.

Comment #364 - Posted by: Guybrush M/28/180 at August 6, 2008 3:51 PM

m/14/6'0/143

17:57

Sub with 20 lbs Snatch- Could of done more for a more reasonable time.

Made up for it a bit with the new baseline at my house- Chest-to-bar pullups

Comment #365 - Posted by: Evan at August 6, 2008 3:52 PM

51 yoa new guy...

since the KB cert, been using them more. Subbed 35# KB's, and did 30, 20, then 10 (dead hang, broken sets) pull ups...

25' 45"

Comment #366 - Posted by: Ron F. at August 6, 2008 3:53 PM

F/30/5'1/125

20 lb dumbbell squat snatch 21, 15, 9
PU 15, 10, 5

Comment #367 - Posted by: DGaz at August 6, 2008 3:53 PM

oops... 25 min

Comment #368 - Posted by: DGaz at August 6, 2008 3:55 PM

43yo/5'8"/181#

17:52 as rx'd

The pull-ups killed my time. Squat snatches were proper depth, but I was rolling onto the balls of my feet a lot. Flexibility is the death of me.

Comment #369 - Posted by: freddy c._one world at August 6, 2008 3:56 PM

m/36/104kg/196m
did the Puppies: for the time of 21 min

13kg Dumbbell squat snatch, left arm, 15 reps
13kg Dumbbell squat snatch, right arm, 15 reps
30 Beginner or Assisted Pull-ups
13kg Dumbbell squat snatch, left arm, 12 reps
13kg Dumbbell squat snatch, right arm, 12 reps
24 Beginner or Assisted Pull-ups
13kg Dumbbell squat snatch, left arm, 9 reps
13kg Dumbbell squat snatch, right arm, 9 reps
18 Beginner or Assisted Pull-ups

this was the first time i did dumbell squat snatch, i had to take several brakes.

i have one question, i am using an heart rate watch. what is the max heart rate i should take care of.
i know what my max heart rate is, how many % of the max heart rate should i take care of.

i am cf for 8 weeks ago.

Comment #370 - Posted by: erik at August 6, 2008 3:58 PM

M/29/5'10/180

20:17 as rx'd

Comment #371 - Posted by: travis at August 6, 2008 4:01 PM

David
M - 33 - 5'10" - 180# BW

DROM Warm Up
CFWU x 1 x 10

WOD with 1 pood kettlebell snatches subbed for dumbbell squat snatches: 19:43

Notes: Kettlebell snatches subbed due to lack of equipment.

Comment #372 - Posted by: David - Chatt, TN at August 6, 2008 4:01 PM

32yo/m/6'3"/212#

As Rx'd

13:44

Comment #373 - Posted by: Kranny at August 6, 2008 4:02 PM

Question about the DB Squat Snatch: In order to get down into full depth in the squat without tipping over i needed to brace my opposite hand on the floor. If it didn't i couldn't get to parallel.

Puppy version of today as best i could:

5 lb Dumbbell squat snatch, 15 reps
(11 each side, then 4 each side)
30 Assisted Pull-ups (both feet flat on floor)
5 lb Dumbbell squat snatch, 12 reps
(6 each side twice)
24 Assisted Pull-ups (both feet flat on floor)
5 lb Dumbbell squat snatch, 9 reps
(4 each side, then 3 each side, then 2 each side)
18 Assisted Pull-ups (1 foot on the floor)

27 minutes...but...I didn't give up! I refuse to give up! I can barely walk....but "Never, never, never give up!"

Comment #374 - Posted by: Helen F/5'7"/124 lbs/39 yo at August 6, 2008 4:02 PM

As Rx'd, 40:39. This was my first time doing the dumbbell snatches. I don't think I got as deep as I should. Will need to work on that in future workouts. First day back after a long three week road trip in New England. Glad to be home. Glad to finish this one in under 45.

Comment #375 - Posted by: Pickle at August 6, 2008 4:02 PM

male/39/6'0"/195

Modified this one a bit...in part due to forgetting the set reps, in part due to an injured right forearm...

#25 21 R/L; 21 pull ups
#25 18 R/L; 18 pull ups
#25 15 R/L; 15 pull ups

Comment #376 - Posted by: Jeff H at August 6, 2008 4:08 PM

pull ups were machine assisted

52:38

Comment #377 - Posted by: Tristan29/m/5'9/196 at August 6, 2008 4:10 PM

14:37. Had to use 45# barbell.

M/28/215

Comment #378 - Posted by: Daniel at August 6, 2008 4:10 PM

m/43/175

cfwu x 3 - pullups

as rx'd
18:52

squats could have been lower.

Comment #379 - Posted by: Stu at August 6, 2008 4:11 PM

#369 Erik
In order to know your max HR you need a true resting heart rate. Google "Karvonen Formula" to figure it out. Without that the best way is using the "talk test":

If you can't talk at least a few words at a time without taking a break then your working too hard.

If you can carry on a full conversation during your workout then your not working hard (fast) enough.

Comment #380 - Posted by: Helen F/5'7"/124 lbs/39 yo at August 6, 2008 4:16 PM

m/21/141/5'10"

Crossfit warmup and 1 mile run

30 pound Dumbbell squat snatch, left arm,right arm 15 reps
30 Pull-ups
25 pound Dumbbell squat snatch, left arm, right arm, 12 reps
24 Pull-ups
25 pound Dumbbell squat snatch, left arm,right arm, 9 reps
18 Pull-ups
time - 21:11

pull ups killed me

Comment #381 - Posted by: Alberto V at August 6, 2008 4:18 PM

subbed 45 lb dumb bell for 53lb (24KG) kettlebell

12:36

M/22/205/6'2"

Comment #382 - Posted by: Josh at August 6, 2008 4:19 PM

44/76"/188

subbed 15# DB - first time on this exercise - got better on it as I went

24:30

Comment #383 - Posted by: Pete - Decatur, GA at August 6, 2008 4:19 PM

34yom/167/6'

scaled snatches to 35lb
21:10

31yof/126/5'6"

scaled snatches to 25lb
20:48

Comment #384 - Posted by: tdapnyc at August 6, 2008 4:23 PM

M/30/68"/157#
As Rx
15:58
all Snatch secured overhead, olympic lift stance, ata depth

Comment #385 - Posted by: Ryan S at August 6, 2008 4:25 PM

19:15 as rx'd

Comment #386 - Posted by: snides 6'/190 at August 6, 2008 4:25 PM

40 minutes, 35 lbs. instead of 45 on the dumbell squat snatch and 40 lb assist on pullups.

I did not dislike one over the other, they were equally disliked.

I svck!!!!

Comment #387 - Posted by: Chrono M/5'10"/180/37 at August 6, 2008 4:27 PM

age 42
bwt 215#
used 50# dumb bell.
time: 18:35

Comment #388 - Posted by: Mike R at August 6, 2008 4:28 PM

as rx'd

21:30 blew out a callous

Comment #389 - Posted by: bears m/32/6'/205 & f/28/5'5"/135 at August 6, 2008 4:32 PM

77# bar bell snatch
Chest to bar pull ups

21:10

Comment #390 - Posted by: Krista Colson at August 6, 2008 4:34 PM

m/33/215/6"0

It's Thursday here in Guam. Worked out with Nick, a crossfitter that's stationed out here. We did last Friday's workout, 30 muscle ups for time. I brought my homemade rings, and he had the elite rings. His roomate Vinnie, also a crossfitter, joined us briefly. We hung the rings up from the back of the basketball goal, first the homemade, then the elite. Funny thing is, neither of us had gotten a muscle up before. Then, it happened...Nick got his first muscle up! then a few minutes later...

I GOT MY FIRST MUSCLE UP!

I was so excited, it felt monumental! we stayed for about 45 minutes, and I knocked out at least 19 more, resting 30-40 seconds between each one. I even knocked out 2 in a row, two times.

As ice cube said..."today was a good day".

Comment #391 - Posted by: j-seal at August 6, 2008 4:35 PM

Subbed 37.5 lb. snatches

21:35

Comment #392 - Posted by: Deuce - 32m/5'8"/140 lbs at August 6, 2008 4:35 PM

scaled

subbed 30# DB snatches
assisted pullups (34# assist)

42 minutes

Comment #393 - Posted by: Seeker M/40/5'6"/170 at August 6, 2008 4:38 PM

Subbed 35#
Time: 41:22

What a great exercise for learning snatch technique. I did the last two sets fairly quickly compared to the first.

Not the best time in the world, but hey, 2 1/2 months ago I couldn't do 4 or 5 pullups before I started doing the jumping variety. Nowadays I manage to do them all (they just take a looooong time!)

Looking forward to getting quicker at pullups!

Comment #394 - Posted by: Ronnieboy at August 6, 2008 4:38 PM

29 yom 222#
as rx'd 22:23
anybody else feel the squats from yesterday?
good lord . . .

Comment #395 - Posted by: Kuna at August 6, 2008 4:41 PM

m/25/68"/150lbs
Used 22kg DB
19:20

Stopped scaling workouts this past month... first post, woohoo

Comment #396 - Posted by: Wes B at August 6, 2008 4:42 PM

M/27/204.5

sub'd 30# db's - heaviest I have

15'28

had to break up the pullups in 10's and 11's, less in the last round.

Comment #397 - Posted by: CST at August 6, 2008 4:48 PM

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$
28 YOM 5'9 195lbs.

As Rx'd w/ broken sets 17:25
$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

Comment #398 - Posted by: WOODLAND FIREMEDIC at August 6, 2008 4:52 PM

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$
28 yom 5'9 @190 LBS
AS RX'D W/ BROKEN SETS 17:25
$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

Comment #399 - Posted by: WOODLAND FIREMEDIC at August 6, 2008 4:53 PM

As rx'd 14:58

forearms burning......
M/190/30

Comment #400 - Posted by: MACK at August 6, 2008 4:53 PM

29/f/115

oh geez back at it after 4 days off in vegas. wow, that was tough coming back. vegas takes it out of you.

24:25

30#db

pre:wux1
post: nothing

Comment #401 - Posted by: nadia shatila at August 6, 2008 4:59 PM

m/40/5'6"/150

12 burpee
12 pull-up
10 rnds

time:18:51

Comment #402 - Posted by: duane at August 6, 2008 5:03 PM

45/180/6'1

as prescribed (all of it, Victor) 34 minutes.

Comment #403 - Posted by: jc at August 6, 2008 5:03 PM

DB Squat Snatch 20# 15-12-9
Pullups -120 on the gravitron 30-24-18

Comment #404 - Posted by: JohnRU at August 6, 2008 5:05 PM

M/5'11"/167
26:00
On the snatches I was able to touch the ground with the tips of my fingers(at the bottom of the squat)with my opposite hand most of the time. This let me know I was at parallel or close to it.

Comment #405 - Posted by: Neil in Lakeland, Florida. at August 6, 2008 5:05 PM

Workout #1- 2000 Fin (1500, 250x2)

Workout #2- CFWU x3

WOD
:14::50

Lunch time swim drained me. The pool felt like it was 85 degrees. The PU's killed my time on the WOD. Gotta love the WOD's that you know are going to suck so you put them off till the very end of the day.

Beer me ASAP!

Get some, Go again!

Comment #406 - Posted by: DJ at August 6, 2008 5:07 PM

m/33/5'4"/149

scaled back to 25lb dumbells (bruised quad from soccer)

14:00

Comment #407 - Posted by: TC at August 6, 2008 5:08 PM

daaay-am that was a good one ... pullups slowed me down hard ... i didn't expect the snatches to play with my grip so much!
as rx'd: 17:28 (8 hours post, 5RM BS & 100 burpees for time)

Comment #408 - Posted by: Flashback at August 6, 2008 5:09 PM

m/24/6'2''/225

22:30

Struggled with full squat snatch

Comment #409 - Posted by: Matt L. at August 6, 2008 5:12 PM

19:00 Sub 30 lbs

Comment #410 - Posted by: Hari at August 6, 2008 5:16 PM

70# power snatch(barbaell) 21 reps
42 pull ups
70# power snatch(barbaell) 15 reps
30 pull ups
70# power snatch(barbaell) 9 reps
18 pull ups

Time: 27:26

Comment #411 - Posted by: jgebbie M/36/5'11"/204 at August 6, 2008 5:17 PM

23:44.72

sub beginner pull ups

Comment #412 - Posted by: Taylor at August 6, 2008 5:18 PM

37/6'2"/195

Time: 17:35 as RX'd

Splits: 6:57/6:40/3:58

Comment #413 - Posted by: Brent Maier at August 6, 2008 5:20 PM

So many one liners that could be used for a Snatch based WOD that sucked on so many levels but I will leave it to each of you to come up with your own catchy slogan! Many t-shirts could be made off them if you are feeling creative!

30/190/71"
As rx'd:
14:21

I am sure my snatch form was shotty especially in the last round

Comment #414 - Posted by: Josh at August 6, 2008 5:21 PM

M/29/220/6'1

BrandX:
The Pack(but with Iron woody assistance band):

33:47
(approximate b/c I had to stop time and yell at a guy for messing with my resistance band on the pull up station)

So this was a terrible, horrible, no good, very bad workout....and I loved it!
So I thought I could stay on The Porch but my form was off with a 45.
I'm a kettlebell fanatic so I thought I'd make short work of these squat snatches....not so.
My form was all over the place I squated deeply like the video showed for the first set but after that I couldn't get that low, and when I tried I did a reverse TGU(I fell flat on my back) I kept rocking up on my toes...so I took my shoes off(it's not a rule on the big board). Pull ups with the Iron Woody bands were still plenty challenging, kept my shoes off, I must have been quite a sight, shoe-less, panting and drenched with sweat hanging from the resistance band. There was definitely endorphine rush after I recovered. Apparently Coach has a fever and the only cure is MORE SQUATS! I'm really interested to see what happens tomorrow now that all of our quads are hammered.

Comment #415 - Posted by: Charlatan 6 at August 6, 2008 5:21 PM

29yo, 5'11", 173lbs

Time: 28:43

Been off for the last week or so. Did this one at a somewhat leisurely pace. Still sweated my brains out, though. The DB Snatches are always fun.

Comment #416 - Posted by: Alton at August 6, 2008 5:22 PM

Not paying attention to detail earlier. My WOD time was-
:15::50, not :14::50.

Oh, what the F is this "Script" that constantly makes my phone run slower then crap when I open up the Comments.

Comment #417 - Posted by: DJ at August 6, 2008 5:23 PM

m/26/5'4"/144

subbed 42-30-18 65# (barbell) snatch for dumbbell snatches

Time: 23:02

Did this after a set of heavy deadlifts. Lots of pulling today. Had to break up the pullups more than I thought I would have to. Concentrated on form for the snatches and tried to make each movement deliberate.

Comment #418 - Posted by: Haya at August 6, 2008 5:23 PM

23:16 as rxed
First time ever doing DB Snatch. WoW takes alot to get the right form.

next time much faster.

Comment #419 - Posted by: KSC at August 6, 2008 5:24 PM

Pull-ups slowed me down, but I'm feeling an improvement

23:30

room for improvement but im hoping the next month ill get my strength back, lost some the last week (pemberton music festival, drinking, and lack of squats before yesterdays WOD)

Comment #420 - Posted by: GoStampsGo at August 6, 2008 5:24 PM

First wod for us...I couldn't do 45's but we finished! We're excited but hurtin'. Love crossfit! Look forward to tomorrow's wod...I hope my husband can handle it!

Comment #421 - Posted by: team moore at August 6, 2008 5:24 PM

18 minutes and change, subbed 30lb db but mistakingly did 21 reps per arm each round.

Comment #422 - Posted by: chris puckett at August 6, 2008 5:25 PM

38/M/176/6'1"

19:49 as rx'd
I'd love to see more DB and KB snatches mixed in!

#96 I agree with others that the constantly varied high intensity paradigm has been quite "constant" for the 18 mos that I've been aboard.

Comment #423 - Posted by: Jay M. in SC at August 6, 2008 5:26 PM

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX
XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

With 30lb kettlebell

25:13

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX
XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

Comment #424 - Posted by: chuck at August 6, 2008 5:27 PM

Reps as rx'd, 30# DB for the snatches as it's all I have on hand

26:54

Man my legs are sleepy

Comment #425 - Posted by: Sky 30/m/68/145 at August 6, 2008 5:29 PM

Did power snatch instead.
9:56 as rx'd.

Comment #426 - Posted by: OPTbro at August 6, 2008 5:30 PM

m/24/6'1/216

as rx'd

28:02

Comment #427 - Posted by: TGS at August 6, 2008 5:30 PM

24/m/5'9"/145

subbed 25lb kettlebell, bouldered for an hour and did a brief campus board workout at the climbing gym before working out.

27:00

2nd WOD, after bouldering for an hour. holy moly, crossfit is rapidly breaking down my self-image as a physically fit person.

Comment #428 - Posted by: reggie at August 6, 2008 5:31 PM

m/34/70/185

24:17

Comment #429 - Posted by: Brutz at August 6, 2008 5:32 PM

M/25/170/6'0

As Rx'd (form needs work on snatches).

15:54

Comment #430 - Posted by: rs10s at August 6, 2008 5:32 PM

35/M/6-01/185

22:04

Comment #431 - Posted by: The H is O at August 6, 2008 5:33 PM

15:15

Comment #432 - Posted by: Kyle Felmley at August 6, 2008 5:34 PM

subd kettlebell snatches with following weights

21 each arm - 26 lb kettlebell
15 each arm - 1 pood kettlebell
9 each arm - 45 lb kettlebell

12:30

Comment #433 - Posted by: JNC 34/180/6' at August 6, 2008 5:34 PM

m/21/6'0/153

Chest to Bar Pull Up, sub 30# DB

19:21

Comment #434 - Posted by: jticknor at August 6, 2008 5:35 PM

cfwu 2x10, Burgener, power snatch + OH-squat up to 3x 35 kg, wod: 3 rounds of 500 mtr row + 15 pull-up. time: 13:53 min. finished with Cooley stretching
Coming back slow but sure. Have fun, Johan

Comment #435 - Posted by: johan Nederhof / Rotterdam at August 6, 2008 5:36 PM

29 yom, 180 lbs

18:46 as rx'd

Comment #436 - Posted by: Jeff Weltmer at August 6, 2008 5:36 PM

23/F/145

Today's WOD made me want to curl up into a ball!

Timer never started in the first round, realized this around rep #20 of the first 42 pull-ups. From then to the end, 17:00. Switched to jumping pull-ups after rep #10 in the second round of pull-ups, because I couldn't do anymore kipping, and I had a huge tear.

Nutrition was not very good today - getting back on track with the Zone tomorrow.

Comment #437 - Posted by: smel at August 6, 2008 5:36 PM

CFWUx3 (omitted pull ups on round 2 and 3)

used 30 lb dumbells for snatches

TIME: 21:47

I think I cheated myself by bringing legs completely together to start each snatch instead of in more of a squat type stance....feedback??

Comment #438 - Posted by: Fit Mom in CT (F37/125/5'3") at August 6, 2008 5:40 PM

28:41

Comment #439 - Posted by: tom at August 6, 2008 5:42 PM

28/M/5'9"/165#

21:14 as rx'd

Comment #440 - Posted by: TripMN at August 6, 2008 5:44 PM

20:23 as Rx'd

Tougher than it looked.

Still pretty banged up from Sat

AllisonNYC: If you like messed up faces you'd love mine right now. I look like every guy in that gym had a free shot at me wearing brass knuckles.

Comment #441 - Posted by: Vince S at August 6, 2008 5:48 PM

20:47 as rx'd

Comment #442 - Posted by: SJV at August 6, 2008 5:53 PM

21-15-9 reps for time of:

Push Jerk, 135#
Knees to elbows

As Rx'd except 95lbs: 20 mins

M/24/160/5'10"

Comment #443 - Posted by: Joshua at August 6, 2008 5:53 PM

m/27/5'10"/165

Started to use 35lb dumbbell but changed to 20lb to keep form
19:30

Comment #444 - Posted by: ojt at August 6, 2008 5:55 PM

Wow, this was tough. My legs still hurt from yesterday. I did 8 lbs db snatch since it was my first time and I am still doing assisted pullups. It took my a little under 15 min.

Comment #445 - Posted by: Ang at August 6, 2008 5:55 PM

As Rx'd, with women's weight 30lb db

18:05

f/27/128

Comment #446 - Posted by: jbutt at August 6, 2008 6:02 PM

40lb db. 23:27.

Comment #447 - Posted by: ecp2 at August 6, 2008 6:02 PM

did 12, 12, 6. standing up and balancing 45# was really hard. will do much better next time. did not get down to full squats on any as i almost dropped the weight in my head a few times and was quite scared of doing that.

used 50# on all pullups for asst. on the machine.

16mins

Comment #448 - Posted by: CFed10003 5'9/150/m/26 if you live in zip 10003, email me! at August 6, 2008 6:03 PM

Warm up: Landscape 10.5 hrs

Then: Today's WOD

14:49 as Rx'ed

Comment #449 - Posted by: Chachi_20/5'11''/193 at August 6, 2008 6:03 PM

used 35 lb dumbells to get used to form...

19:45-that was a tough one


m/23/215/6'3''

Comment #450 - Posted by: Soulsurfer at August 6, 2008 6:09 PM

as rx'd

25.12m

21 db snatches each arm: 3.57
42 pullups : 4.59
15 db sn: 5.24
30 pullups: 4.44
9 sn: 3.05
18 pu: 3.02m

188#m

Comment #451 - Posted by: kevin c at August 6, 2008 6:09 PM

32.24 as rxed crappy workout - didn't feel like going - but stuck it out anyway.

Comment #452 - Posted by: blatz 30yom/6'3"/220lbs at August 6, 2008 6:09 PM

19:29. Used 30# db and alternated arms.

Comment #453 - Posted by: Norma at August 6, 2008 6:10 PM

PS. I'm f*cking wiped. I hope tomorrow's WOD is something easy like Murph.

Comment #454 - Posted by: Chachi_20/5'11''/193 at August 6, 2008 6:10 PM

31/m/ 170

subbed w/ 35lbs dbs.

23:44

Comment #455 - Posted by: karim at August 6, 2008 6:10 PM

m/26/6'3"/246

My first ever Crossfit WOD. I had ACL surgery 6 months ago and have been looking forward to getting started on Crossfit for a long time now!

18:40

Used a 45# DB but couldn't go past parallel on squat portion of the snatch. Workin' on it, but not bad.

Comment #456 - Posted by: MasonElonFB at August 6, 2008 6:14 PM

SUB 35# ds

25:25

M/38/150

Comment #457 - Posted by: Ticotexas at August 6, 2008 6:14 PM

36:00 min
subs and broken up
30 lb dumbellsnatch, right arm x 21
27.5 lb db snatch, left arm, 21 reps
42 Pull-ups (broken up)

30 lb db snatch x 6 then 27.5 lb x 15 = 21 reps right arm (mis-read and did 21 reps and not 15)
27.5 lb db snatch x 21 left arm
30 Pull-ups (broken up)

32.5 lb x 6 then 30 lb x 3 = 9 reps right arm
27.5 lb x 9 = 9 reps left arm
18 Pull-ups (broken up)

Comment #458 - Posted by: chking at August 6, 2008 6:15 PM

22.m.132.65"

as rx'd
~28:00

Comment #459 - Posted by: Francis Vu Nguyen at August 6, 2008 6:15 PM

98 deg in the garage gym
as rx'd except 20lb db
22:12

db snatch is an awesome exercise; never done it before. At first I didn't think I'd be able to do even 20lb. Next time up it to 25lb or 30lb.

Legs very sore from yesterdays squats.

Comment #460 - Posted by: BPemberton at August 6, 2008 6:15 PM

as rx'd

27:00

Comment #461 - Posted by: CFcaymanMD at August 6, 2008 6:16 PM

M/31/5'4/150
Scaled down to 20's since 1st time doing this exercise; 18:36. Ripped 3 callouses off my right hand doing the pullups, another 1st for me.

Comment #462 - Posted by: Team-G at August 6, 2008 6:18 PM

rxd, 28:34 , total time

Comment #463 - Posted by: max power at August 6, 2008 6:18 PM

22/m/5'4/146

Time: 23 min

I haven't done crossfit in a while...took some time off for the summer

Good to be able to do a regular WOD...my forearms were shot after this

Comment #464 - Posted by: mjpenna at August 6, 2008 6:20 PM

M/33/196/5'8"/29%

Scaled:
30# db
21-15-9 on the PUs
16:45

Comment #465 - Posted by: Rob T at August 6, 2008 6:25 PM

31/m/5'9/212

Scaled to 30# dumbell
All pull ups band assisted

reps as Rx'd

28:40

First time doing squat snatch. Next time will be better

Comment #466 - Posted by: Bob in the River at August 6, 2008 6:26 PM

As rx'd:

17:18

Slowly trying to get back in the shape I was in before studying abroad this summer in Europe.

Comment #467 - Posted by: KieranGT_21/M/165/5'11" at August 6, 2008 6:27 PM

#440 Vince S: perfect. call me

Comment #468 - Posted by: AllisonNYC._23/5'2/126 at August 6, 2008 6:30 PM

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

50 min
Alef
$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

Comment #469 - Posted by: Alef at August 6, 2008 6:31 PM

24:40 of suck.

Comment #470 - Posted by: thedannyboy_6'_195 at August 6, 2008 6:32 PM

M/33/5'10/172

As rx'd

16:48

Followed by 1 hour BJJ sparring.

Comment #471 - Posted by: LMD_Mike at August 6, 2008 6:36 PM

73# barbell snatch
chest to bar pull ups
28:31

Comment #472 - Posted by: Sue Ady at August 6, 2008 6:36 PM

30# db
did 1-arm split snatches

=19:41

That was a pretty fun one :)
Did some BJ's after (I am now using the biggest box the gym just got and having a lot of fun with it) and HSPU (always a favorite to work on).
Erin

Comment #473 - Posted by: in8girl at August 6, 2008 6:36 PM

35 lb db squat snatch L+R arm 21 reps
42 Pull-downs 150lbs
35 lb db squat snatch L+R arm 15 reps
20 Pull-downs 140lbs
35 lb db squat snatch L+R arm 9 reps
18 Pull-downs 100lbs
26 min

Comment #474 - Posted by: johnmc at August 6, 2008 6:40 PM

WHAT IS A CROSSFIT WARM UP?

Comment #475 - Posted by: MIKE M at August 6, 2008 6:44 PM

32yom@195lbs
12:30 as rx'd

Comment #476 - Posted by: Ryan at August 6, 2008 6:45 PM

AllisonNYC I don't do MMA but if I dropped a kettlebell on my face or something would that work for you?

Comment #477 - Posted by: Chachi_20/5'11''/193 at August 6, 2008 6:46 PM

sub: 15# db and 60lb assist
around 30 min (still need to replace that battery)

managed to make it down to a full squat on most of the squat snatch's, but have a lot of pain in my left quad during the return... feels a lot like a tearing sensation. any ideas?

Comment #478 - Posted by: Kelly B at August 6, 2008 6:46 PM

~17 mins, used 50# DB.

yesterday, fever peaked at 102 - glad to be well enough to be back at it today. Between last week's trip and the missed day yesterday, I'm on workout 3 in 11 days, the worst streak this year.

Did a Captain's of Crush workout earlier today, not thinking about how hand intensive this one would be ... wow. Paul

Comment #479 - Posted by: Apolloswabbie 6'2" 205 44 yoa at August 6, 2008 6:47 PM

47/M/170

As Rx'd: 18:49

Comment #480 - Posted by: Mark Rosen at August 6, 2008 6:48 PM

17:51 as R'xd
db snatch is very hard with poor flexibility.

Comment #481 - Posted by: wes at August 6, 2008 6:49 PM

Dru- 18:58 #40DB, kipping PU's
Cybil- 27:23 #5 plate, band/jump PU's

Comment #482 - Posted by: coop at August 6, 2008 6:51 PM

Sub'd 30lb DB

Really hard!

25:07

Comment #483 - Posted by: Jaeger 39/168/5'10" at August 6, 2008 6:51 PM

Scaled down to 15 lbs dumbell(did beach run this morning, and new to crossfit), agreed snatch is hard with poor flexibility. took me 11:20 to do workout and then another 20 mins to walk out of the gym

M 27 YRS OLD 5'10 185 LBS

Comment #484 - Posted by: Jonathan Stewart at August 6, 2008 6:51 PM

as rxd 38:00 minutes hr 138

Comment #485 - Posted by: 49yr/m/5'10/200lb at August 6, 2008 6:52 PM

As Rx'd

15:49

Comment #486 - Posted by: Abrego The FishTank at August 6, 2008 6:53 PM

m/37/235

28 lb dumbbell

27:04
first time doing this, had to drop weight to get the form

Comment #487 - Posted by: Rick at August 6, 2008 6:53 PM

m/180/32

buy in: Fran-lite (65#thrusters): 4:27
WOD: As Rx'd using 45# barbell: 25:34
cash out: removing a flapper after popping a callous

Comment #488 - Posted by: carcus at August 6, 2008 6:56 PM

Nic - 16:20, as rx'd, depth not were it should be.

Comment #489 - Posted by: Haas_Greeley,CO at August 6, 2008 6:56 PM

wowww... really loved this workout. i have been upping my intensity these past few weeks and im seeing a huge difference. REST LATER!!!!
m/18/138lb
40lb dumbbell 13:56

Comment #490 - Posted by: logan schecter from long island new york at August 6, 2008 6:57 PM

ax Rx'd

19:46

couldn't stay off toes for 15s and 9s...

Comment #491 - Posted by: overtime M/34/6'1"/195 at August 6, 2008 6:58 PM

M/46/145

CFWU with pullups at 5, light DB squat snatches to warm up.

Used a 46 lb DB - the closest to 45 that I could get for now.
31:22

LMD_Mike - nice work!

#121 bill - I saw that strap pull-up get up used in Penticton BC last weekend - was that you?

Comment #492 - Posted by: jon h at August 6, 2008 7:00 PM

M/44/5'11"/197

21:37
Jumping Pullups

Comment #493 - Posted by: Ken at August 6, 2008 7:00 PM

MIKE M #474

The following is a cut and paste from the FAQ section of the main site.

The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal.

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Comment #494 - Posted by: M@ at August 6, 2008 7:02 PM

22:02--started w/ squat snatches, but didn't finish w/ them.

Comment #495 - Posted by: kevin o at August 6, 2008 7:03 PM

M/27/6'0"/198
Brutal!!
I had to use the 30lbs dumbbells, this is a new workout for me so I wanted to get used to it.

Took about 25 minutes to complete whole thing

Comment #496 - Posted by: Matt at August 6, 2008 7:06 PM

I got to the gym late tonight, and they told me I only had 22 minutes until it closed...

I only needed 16:54.

What a heck of a workout though! I was looking around for a good place to hurl the whole time.

Comment #497 - Posted by: Matt Murdock at August 6, 2008 7:10 PM

Grip was tested!!

Comment #498 - Posted by: cb14 at August 6, 2008 7:10 PM

m/24/208/5'11"

As rx'd
18:17

Go bronco's

Comment #499 - Posted by: kyle skinner at August 6, 2008 7:11 PM

19:40

Comment #500 - Posted by: narco at August 6, 2008 7:12 PM

40/M/164

CFWUx3

Made up yesterday's Squat wod, results there.

Couldn't get the hang of receiving the DB in the squat, so I practiced one handed DB OHS:
5x5 each arm at 10/12/15/20/25#

Parallette practice: 5x10 sec. each of tuck sit, L sit, tuck planche

Comment #501 - Posted by: BrettL at August 6, 2008 7:14 PM

19:07

Comment #502 - Posted by: scugs at August 6, 2008 7:15 PM

Still trying to catch up..

First time ever 30 muscle ups for time..

14:45

I probably could have gone faster, but wasn't sure how I needed to pace it because I haven't done this before.

Then, later I did Annie:

7:43

I did 31 double unders in a row...YAY!

All in all a good day. I was feeling stronger than I have in a while!

Miranda 801

Comment #503 - Posted by: Miranda 801 at August 6, 2008 7:17 PM

subbed 1pd kb squat snatch 21 - 15 - 9
jumping pullups 21 - 15 -9
17:09
cleaned out the shop today lots of lifting and pushing skids into a trailer. felt sore all day till I got some Koolaid now I feel fine.

Comment #504 - Posted by: tom lanning at August 6, 2008 7:21 PM

21:50

first set as rx'd; second and third sets completed w/ 35# dumbells

Comment #505 - Posted by: jek-M/36/66"/160 at August 6, 2008 7:21 PM

23/m/175

as rx'd

16:33

Comment #506 - Posted by: Nick at August 6, 2008 7:22 PM

32/m/175

as rx'd

18:20

Comment #507 - Posted by: GPerron at August 6, 2008 7:24 PM

Subbed 23lb DB for 45lb. All squats A2A.
First set of pull-ups on rings
Second set C2B.
Third set chin over ... just.

Chachi #448 ... nice warm-up! :-)

Comment #508 - Posted by: TonyTheChiro (39yo, 5'10", 158lb) at August 6, 2008 7:31 PM

m/35/147/5'7

as rx'd

14:06

Comment #509 - Posted by: THE TODD at August 6, 2008 7:32 PM

m/35/147/5'7
as rx'd
14:06

Comment #510 - Posted by: THE TODD at August 6, 2008 7:32 PM

Oh yeah ... 23:46!

Comment #511 - Posted by: TonyTheChiro (39yo, 5'10", 158lb) at August 6, 2008 7:34 PM

m/35/147/5'7
as rx'd
14:06

Comment #512 - Posted by: THE TODD at August 6, 2008 7:35 PM


m/34/6'/270

i sub'd jumping pull ups

20:39

Comment #513 - Posted by: ted a at August 6, 2008 7:36 PM

F/25/5'3/156

12:00

25lbs for snatches. 'Conveniently' misread that they were meant to be "squat" snatches...I imagine my time would've been a bit slower.

Comment #514 - Posted by: Shannon H. at August 6, 2008 7:37 PM


m/40/5'11"/212

30.32

sub'ed 40lbs

Comment #515 - Posted by: Dave at August 6, 2008 7:40 PM

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

BW 180

Subbed 20# DBs; still trying to get DB snatches.

Time: 27:08. I actually am making progress on these, didn't have a clue when I first did DB snatches. Thoughts for snatches: throw arm with weight up close to body and back, elbow goes out in 1/2 the "scarecrow" position, shoulder end up next to ear, land heels down, free arm moves back to front.

Comment #516 - Posted by: blades at August 6, 2008 7:41 PM

17:23 45# DB SQT Snaches/pullups reps as RX'd

squat snatches def. need work (keeping weight on heels would help a lot). Although, technique got better as I got more fatigued...wierd. Awesome workout. I had to sit down for 5 min afterward and got a lot of wierd looks from globo-gym-goers...great stuff. Thanks Coach.

Comment #517 - Posted by: RLPack m/27/177#/5'9'' at August 6, 2008 7:41 PM

18:52 Rx

lots of breaks, everything was broken.

super fun

Comment #518 - Posted by: austin mclean at August 6, 2008 7:44 PM

Subbed, scaled:

21-15-9 reps of:

25# DB squat snatch, left arm
25# DB squat snatch, right arm
jumping pull-ups

13:11

As I got tired I started turning the squat snatches into power snatches a bit. It was just a little, but I'll have to try to make sure I squat deeper next time.

I scaled down the jumping pull-ups even more than BrandX's puppy workout recommended so that they wouldn't exhaust me... turns out they were actually somewhat of a nice break from the squat snatches, so more reps wouldn't have hurt. I've never done snatches before, so I didn't realise what sort of toll they would take on me.

Comment #519 - Posted by: ryan f at August 6, 2008 7:44 PM

This was a killer on the forearms there still sore. I had to break up my last sets up alot. Snatchs were a great shoulder pump I LIKED THIS ONE FUUUUUUUN STUFF!!!!!!!!!! b
20 :49

Comment #520 - Posted by: j33 at August 6, 2008 7:45 PM

25pd
16m18s

Comment #521 - Posted by: jason at August 6, 2008 7:45 PM

27/m/215#/6'1"

Should have scaled up the weight:

As Rx'ed:
10:39

Comment #522 - Posted by: Doc Monster at August 6, 2008 7:51 PM

31:50

Comment #523 - Posted by: Elliot at August 6, 2008 7:52 PM

Ouch this one was brutal.
17:43 with 45 db and ring pullups. My pullup sets were half of what they are on a bar. The rings killed me and the wife. Her time was 16:46 with a 20 db. She did jumping pullups it didnt matter it was still brutal.

Comment #524 - Posted by: Taco at August 6, 2008 7:54 PM

22/m/155/69"

Subbed 35 lb dumbbell squat snatch.

Total time: 27m 15s

Comment #525 - Posted by: TG at August 6, 2008 7:57 PM

26/M/6'2"/205

Subbed 25# for db snatches

That was a lot of pain after the squats yesterday. too painful to time.

Comment #526 - Posted by: Olde English at August 6, 2008 8:01 PM

12 mins.
couldn't finish the pull ups. subbed negitives.

Comment #527 - Posted by: Brian at August 6, 2008 8:04 PM

46m 69"/175#

As Rx'd: 30:30
First time ever with DB squat snatch - exhausting. We'll see how my knees feel tomorrow?!

Several of you have commented that technique improved as fatigue set in. I felt the same - I think it has to do with relying more on the drive and acceleration from the legs rather than the pull with the arm as I fatigued.

This is a great WOD worthy of a name. May I suggest Gwynne - the name of my ex wife - since it totally abused me.

Comment #528 - Posted by: DaveS at August 6, 2008 8:04 PM

31/M/5'10/195#

My DB S/S needs work, but for my first time doing it, it was prety good!!

Time 24:20

Comment #529 - Posted by: El Boricua Loco at August 6, 2008 8:06 PM

18:55 mins

Comment #530 - Posted by: jed at August 6, 2008 8:07 PM

m/37/185

scaled to 30 lb dumbell

15:03. Very sloppy

Comment #531 - Posted by: Jay Miles, Chicagoland at August 6, 2008 8:07 PM

Scaled down weight and pull-ups

35# Dumbbell squat snatch, left arm, 21 reps
35# Dumbbell squat snatch, right arm, 21 reps
21 Pull-ups
Time 7:57 HR 130
35# Dumbbell squat snatch, left arm, 15 reps
35# Dumbbell squat snatch, right arm, 15 reps
15 Pull-ups
Time 4:52 HR 155
35# Dumbbell squat snatch, left arm, 9 reps
35# Dumbbell squat snatch, right arm, 9 reps
9 Pull-ups
Time 4:32 HR4:32
TOTAL 17:21

Comment #532 - Posted by: DeMarco 30/175#/5'9" at August 6, 2008 8:14 PM

20:30 as rx'd

Comment #533 - Posted by: Taylor at August 6, 2008 8:15 PM

25# DSS x 21
21 pull-ups

25# DSS x 15
15 pull-ups

25# x 12
12 pull-ups

32:51

Comment #534 - Posted by: Talondriver at August 6, 2008 8:24 PM

as rx'd:

14:29

Comment #535 - Posted by: Mason at August 6, 2008 8:26 PM

33:35. Did first 42 PUs on rings

Comment #536 - Posted by: Sazzy at August 6, 2008 8:27 PM

16:16

no ATA today. still sore from Griff and Squats

Comment #537 - Posted by: Rookie at August 6, 2008 8:27 PM

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

only had 40 lb dumbells

14:42

Comment #538 - Posted by: DA at August 6, 2008 8:28 PM

26/m/180/6'1

subbed 1.5 pood kb snatches

17:17

tearing hands was very limiting. first time doing kb snatches in a workout and i think i was letting the bell down improperly leading to rips, adjusted about 1/2 way through but i was already doomed. finished pull ups on fingertips to avoid blood on the bar.

Comment #539 - Posted by: ndogg at August 6, 2008 8:30 PM

9:58 full squat catch, pull-ups chin over bar

Comment #540 - Posted by: AFT at August 6, 2008 8:48 PM

m/19/5'9"/155

50 lb db snatches and non-kipping pull-ups

30:34

that was killer.

Comment #541 - Posted by: JohnFahn at August 6, 2008 8:53 PM

I did a lot better on this one than I thought I would. For some reason it was much easier with my left hand even though I am right handed.

29yom/5'11/195#

18:08 rx'd chin to bar, full squat snatch (reminded me of burpees)

I've been eating a paleo zone diet but I have been eating 23 blocks a day. I will be dropping down to 17 blocks which I think will work out better for me. We will see...

Comment #542 - Posted by: Jeremy Kinnick - Crossfit Kinnick at August 6, 2008 8:55 PM

21:42

Subbed 40lb DB for snatch.

Comment #543 - Posted by: EvinSvenNegron/24/M/74"/190 at August 6, 2008 8:57 PM

probably 80% of my squats weren't deep enough, I still felt like I was going to puke every time I'd finish my snatch sets.

Gotta love CrossFit!

As Rx'ed:
31:42


Comment #544 - Posted by: Josh K at August 6, 2008 9:00 PM

19:10 as Rx'd

Got full depth on all the snatches, but I was super slow on the pullups today.

Comment #545 - Posted by: a noble at August 6, 2008 9:07 PM

subbed 24kg kettlebell
otherwise as rx'd 18:22

Comment #546 - Posted by: asuderelict at August 6, 2008 9:10 PM

As Rx'd
19:30

I know I can do this a lot faster. Looking forward to proving it next time.

Chris

Comment #547 - Posted by: Chris H_32_M_175 at August 6, 2008 9:11 PM

15:46 as rx'd

Comment #548 - Posted by: MarcusG 5'9" 168 at August 6, 2008 9:14 PM

1x15 cfwu

14:33
used 24kg kettlebell/chest to bar

Comment #549 - Posted by: difchip/38m/200/6'2 at August 6, 2008 9:15 PM

38m 185
subbed kb snatches, 1 pood
10:30

Comment #550 - Posted by: dmic at August 6, 2008 9:17 PM

As rx'd, 37:53

My sets were broken, and had to wait on PU bars a couple of times. Still was smoked at end of workout. I also took it slow to work form. Ripped my hands up again, but only 1 layer of skin this time.

Comment #551 - Posted by: Julio V m/30/5'6/195 at August 6, 2008 9:19 PM

used 30lb dumbbell, broke most sets:

22:44

Comment #552 - Posted by: jsoar at August 6, 2008 9:20 PM

Sub'd 30# dbs & Jumping PUs (broken sets)
41:22

Comment #553 - Posted by: Liz Gronvall at August 6, 2008 9:24 PM

m/39/5'4"/142

40# dumbells

25:55

Comment #554 - Posted by: FnTX at August 6, 2008 9:26 PM

Comment #347 - Posted by: Raze

"Take three breath for rest, no more, no less. Anything less is insufficent if your pushing hard or you are not pushing hard enough and need less. Any more and you are sacrificing intensity. Go as hard as you possibly can. Then before your gassed stop, breath deep as you can then continue."

Raze, this is a great piece of advice. I've never heard this articulated as such before. THANK YOU!

Comment #555 - Posted by: Herm @ CF Los Altos, CA at August 6, 2008 9:34 PM

16:27

Comment #556 - Posted by: jdisch at August 6, 2008 9:35 PM

Had trouble finishing the pull ups so I ended up doing 34, 26, and 18. Did snatches as rx'd w/ 45's.

28:26

M/19/190/6'4"

Comment #557 - Posted by: rob_AF at August 6, 2008 9:43 PM

23/m/5'7"/147#

Scaled to 30# dumbbell; it's all I have. Only done DB snatches once before...

Did snatches in sets of 5. Had to take things slow because of balance issues. Came up onto the toes on about 1/3 of them. Had proper depth from the 2nd set on, pretty much... took a while for me to get it right.

Also it was weird because I'm left handed, and much stronger in my left arm than my right. Yet I had an infinitely easier time on the right hand snatches than with the left. Snatches felt GREAT with the right hand... great depth, great extension. Don't know why lefty sucked so bad.

Pull-ups were a breeze. I'm so glad they're no longer a weak item for me.

All of the breaks in the snatches, due to bad form, or just my legs being smoked from the last few days, killed my time. Was hoping for sub-20, but not realistic if I wanted to keep any semblance of good form.

24:20

Blah.

Comment #558 - Posted by: xpi at August 6, 2008 9:44 PM

As Rx'd

11:19

Broke the PU's into 3rd's, but made it through the DB squat snatches. Grippers and legs...

Comment #559 - Posted by: Chan at August 6, 2008 9:50 PM

M/24/160/67"

As Rx'd: 19:52

The first round of squat snatches confused and exhausted me. Will do better next time.

Comment #560 - Posted by: Sammy W at August 6, 2008 9:50 PM

30# DBs

22:57

Broke everything.

Comment #561 - Posted by: cherie at August 6, 2008 9:51 PM

MGySgt. USMC M/46/6'2"/202

As Rx'd
33:45

Half of each set of Pull-Ups done via Kipping and half via Dead-Hang. Tendon on the inner left elbow is tender again. Seems to happen more when using a chin-up grip vice a pull-up grip. Duh... Dont do chin-ups. ha ha ha but it hurts so good.

OooRahh CrossFit

Comment #562 - Posted by: W.D. at August 6, 2008 9:54 PM

As rx'd--29:56

Temp at 29 Palms: 107.3
Temp in C'fit Ripper: 98

Comment #563 - Posted by: pb 37/m/71"/185 at August 6, 2008 9:57 PM

M/25/5'11"/170

30# DBs, squat snatches kinda sloppy, 1st time with them, had trouble keeping my heels on the ground, slowly getting better at kipping

26:53

Comment #564 - Posted by: Willis - Nashville at August 6, 2008 10:01 PM

M/34/6'/185

25:00

Had to use 35# DB. I tried it with the 45# DB and couldn't balance it when I tried to stand out of the squat. The 35# DB was still a challenge to keep the form good. But it'll get better.

I'm totally psyched! My garage gym is coming together nicely. I've got a pull-up bar, squat rack, olympic bar, 24" box, dumbells, a kettlebell (only 30# though), jump-rope, and the floor is covered with 4'X6' stall-mats. Those mothers are HEAVY! On order, I've got:
Glute-Ham Developer
rings
medicine ball
ab-mat
260 pounds of solid rubber bumpers

Yay!

Comment #565 - Posted by: Reno_Ty at August 6, 2008 10:18 PM

M/22/161/5'10

Scaled the weight as this was my first time doing DB Snatches. Started with the full 45lb DBs, but the first one almost went through the wall and the second through my skull.

Scaled to 30#.

Time: 34:30

Rest cycle starts saturday, I am burnt out.

Comment #566 - Posted by: Jack - South Korea at August 6, 2008 10:19 PM

I love these WODs! I'm still developing my pull-ups, with a current PR of 1 consecutive pull-up. Having to release the bar so often doesn't help times. On the bright side, my 2x surgically repaired shoulder has not hurt for several months--just good old soreness. It has to be the pull-ups.

29:45 as Rx'd.

Comment #567 - Posted by: Turbo 36M/5'10"/251 at August 6, 2008 10:22 PM

M/36/142

@ home, 40# DB, Pull-ups, used all different types of grips throughout, 18:27.

Comment #568 - Posted by: fireguy37 at August 6, 2008 10:32 PM

BW 70kg
19.29
as Rxed

Comment #569 - Posted by: Adc (CrossFit Sydney) at August 6, 2008 10:57 PM

25lb dumbbell for snatch
19:27

M/22/5'11"/175

Comment #570 - Posted by: B. Knudson at August 6, 2008 11:09 PM

As rxd:

17:02

Form on snatch was okay, not great, too much pressing, not enough dipping.

Comment #571 - Posted by: DS (M/35/185) at August 6, 2008 11:28 PM

Super-scaled version due to time restraints

Did 21-15-9 of each exercise.

13:24.895

Comment #572 - Posted by: MikeB m/38/5'10"/198 at August 7, 2008 12:03 AM

M/30/6'3"/199

19:37

90 Pullups is a lot of freakin' Pullups.

Comment #573 - Posted by: Ben at August 7, 2008 12:07 AM

M/35/188

14:05 As Rx'd

Comment #574 - Posted by: Jes at August 7, 2008 12:19 AM

Killer Workout

CFWU with 35kg assited pullups and dips
+
WOD: DB Squat Snatches "performed" with 7kg (15#) 35kg assited pullups

35/M/6.0/215#
CF Born on Jul/28/08
In Madrid (Spain) and looking for Crossfit Wannabees!

Comment #575 - Posted by: Ignacio de la Viuda at August 7, 2008 12:33 AM

Forgot to post time. 27mins inclusive of 2x2 mins. rest periods between series...

Comment #576 - Posted by: Ignacio de la Viuda at August 7, 2008 12:35 AM

15 pound Dumbbell squat snatch, 12 reps each arm
24 Pull-ups
15 pound Dumbbell squat snatch, 9 reps
18 Pull-ups
15 pound Dumbbell squat snatch, 6 reps
12 Pull-ups
17:12

Lowered reps below BrandX puppies because Practice reps were very poor form.

Comment #577 - Posted by: DA M/35/5’11"/206/31.2% NOW 201/28.4%BF at August 7, 2008 12:48 AM

Time 25min 55 sec

For the first set used 8kg dumbbell then changed it to 6kg. Have never tried Dumbbell squat snatch before and was trying to get it right. (Still needs a lot of work).

Found it really hard, I was glad when it was over. Still good fun.

Now have bruises on my wrists to match the bruises on my shoulders.

Comment #578 - Posted by: Elaine - Scotland at August 7, 2008 1:11 AM

as rx'd:

18:55

Comment #579 - Posted by: Ricky C. 27/m/5'10"/190 at August 7, 2008 1:59 AM

I did this exercise with a 35lb dumbbell and got this exercise in 11min. 29sec.

Comment #580 - Posted by: Gregory at August 7, 2008 2:05 AM

13:29

did not have any db, so used 26 lb. KB

Comment #581 - Posted by: mwf at August 7, 2008 2:32 AM

Did this in hotel bar in Beijing a day after arriving. Heat is horrific. No watch, no time.
45 lb right arm, 35 left
assisted PUs
made it through first two rounds
did left arm in last round, nine reps, then folded due to imminent pass-out caused by dehydration.

FAIL

no time, no watch
Still a great workout!!!!

Comment #582 - Posted by: CapeCodDave at August 7, 2008 2:45 AM

WOD as rx'd, 20k d/b,
25.58.
brutal on the legs,had to work up to 20k,as balance is my problem.was determined to do it at 20k,so worked through the d/b's till i was able ,then just kept going with a few missed ones that i had to repeat.technique was better with my weaker right arm,need to practice these aswell!!

Comment #583 - Posted by: Pedro Barrera,Scotland at August 7, 2008 2:53 AM

Modified first snatch exersize knocked the weight down to 30lbs

28:11(stopped watch at 12 pull ups on last set due to me being forgetful) did the 6 remaining pull ups w/o watch

pull ups were with asstistance after failure without asst. moved the assistance up as soon as couldn't get another.Still had to break sets:(

Comment #584 - Posted by: Mike Malone at August 7, 2008 2:54 AM

ar rx'd 19:18

Not the best form on the dumbbell snatches but this was my first time doing them so I was happy enough to get through them.

Comment #585 - Posted by: Brian 27 Male 5'9" 175# at August 7, 2008 4:09 AM

M/40/5'11"/180

21:14 (modified and scaled as follows:

DB squat snatch with 30# DB and
half the # of pull-ups: 21-15-9)

F/38/5'6"/140

20:47 (modified and scaled as follows:

DB squat snatch with 15# DB and awful form
half the # of pull-ups: 21-15-9)

Comment #586 - Posted by: nutfam at August 7, 2008 4:13 AM

OMG. I knew squats were a weak point for me, but the last two days proved it.

45:15 as rx'd.

Comment #587 - Posted by: Rob (M/31/6'/190) at August 7, 2008 4:31 AM

2.5 mile run
19:30
then
21 15 9
85# Snatch
Pull-Ups

Comment #588 - Posted by: dyagg at August 7, 2008 4:52 AM

m/30/6'/240

20:20

Subbed 35lb dumbell and jumping pu.

Comment #589 - Posted by: Andy A at August 7, 2008 5:26 AM

m/26/198

16:10

subbed 35# and all pullups assisted

Comment #590 - Posted by: maz at August 7, 2008 5:47 AM

22:07 as rx'd

Comment #591 - Posted by: Mulcahy at August 7, 2008 5:50 AM

M/33/160#

As Rx'd with strict pullups

24:58

Comment #592 - Posted by: Eric Walden at August 7, 2008 5:50 AM

21:34 as rxd.

165/29/m/5.9

Comment #593 - Posted by: Bill Stock at August 7, 2008 5:51 AM

21:30 - sub'd 33# (15kg) for 45lbs

ran 3 miles

Suunto TE 4.4

Comment #594 - Posted by: jdduke at August 7, 2008 5:57 AM

22/m/180

16:34 w/ 35 lb.dumbell

Comment #595 - Posted by: Julian at August 7, 2008 5:57 AM

bw 202/30
30 lbs DB
time: 29:20

Comment #596 - Posted by: stephane briand at August 7, 2008 6:03 AM

First time doing this workout. Concentrating on technique throughout the workout definately made this one difficult.

24/m/200lbs

21min

Comment #597 - Posted by: Randy at August 7, 2008 6:11 AM

m/32/160lbs

used 12kg (30 lb) db
used 37.5 kg assist on gravitron
alternate supine/og pull-ups

note to self:
next time use 14kg db and STRETCH better before!

Comment #598 - Posted by: Marky G at August 7, 2008 6:16 AM

subbed 30ib dumbell and did pullups on gravitron with pin in the 15 spot.

19:50

My forearms were toasted after this workout for about two hours.

Comment #599 - Posted by: Brad 23m/6'4/190 at August 7, 2008 6:27 AM

Subbed 40# DB

16:39

Pullups were harder than expected...

Comment #600 - Posted by: KWood (27/m/170#/6'3) at August 7, 2008 6:38 AM

22:38 as rx'd

Comment #601 - Posted by: B Fraizer at August 7, 2008 6:42 AM

Subbed 20# DB. 21-15-9 At least 30# next time.
Pull Ups 30-24-18 Jumping.
13:47

Comment #602 - Posted by: westxun at August 7, 2008 6:44 AM

$$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$$

Scaled to 25#
Around 26:00, forgot my watch, had to use clock.

$$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$$

Comment #603 - Posted by: rebel4 at August 7, 2008 6:50 AM

m/37/175

22:35

Scaled to 25lbs on the snatch. No way, no WAY the 45lbs were gonna happen. I was especially struggling with the left arm. Lack of strength and flexibility on that side were causing me to lose my balance forward bad. Need lots of work on this one.

Comment #604 - Posted by: Scott Andresen at August 7, 2008 6:58 AM

m/22/185/5'9"

35# was the only dumbbell available.

15:01

Comment #605 - Posted by: David Musgrave at August 7, 2008 7:09 AM

Subbed 45# with 30# and only able to do 5 dh pullups each round then went into jumping pu's.

18:27

It definately kicked my ass!!!!!!

Comment #606 - Posted by: Mitch/38/6'00/235 at August 7, 2008 7:11 AM

As rx'd 20 min

Can't wait to do this one again, my squat form sucked.

Comment #607 - Posted by: Seabee22 at August 7, 2008 7:31 AM

14:45

My dumbells only go to 40lbs. By the middle of the first round, I was thankful for that. This one was tough. Gimme some more.

My pullup bar is pretty thick, so I was really feeling the forearms getting stronger.

Comment #608 - Posted by: M2 at August 7, 2008 8:08 AM

as rxed about 20min my two sons were underfoot so that threw me off. Did this one in the morning.

Comment #609 - Posted by: damien at August 7, 2008 8:28 AM

M/17/165/6'0
As Rx'd
19:36

Comment #610 - Posted by: Billyk at August 7, 2008 8:29 AM

45yom
168lbs 5'-6"

35:30

21 DB squat snatch left/right (sub'd 35 lbs)
10x4 + 2 PU's
15 DBSS
5x6 PU's
9 DBSS
4x5 PU's....(yep, I can't count-went over by 2)

Comment #611 - Posted by: Agueybana at August 7, 2008 8:30 AM

male 6'2, 200lbs age 28
21:32 with 35lbs DB, that's all i had available.

Comment #612 - Posted by: Rick Z at August 7, 2008 8:38 AM

Modified slightly:

53# KB snatch, 15x each side
53# KB weighted pullups, 15x

3 rounds

18:34

Comment #613 - Posted by: Tim T at August 7, 2008 8:59 AM

35/M/6'/200

as Rx'd

28:29

First time doing the DB squat snatch...found it hard on my old shoulder injuries.

Comment #614 - Posted by: KWB_Fish at August 7, 2008 9:27 AM

as rx'd


~14 minutes

no stop watch today used cell phone clock

Comment #615 - Posted by: afwalsh at August 7, 2008 9:34 AM

33/M/197

Subber 45# for 25#

19 Minutes

Comment #616 - Posted by: Ralphy at August 7, 2008 9:55 AM

still using Gravitron, bw is 270

time : 18:30

Comment #617 - Posted by: DaveG at August 7, 2008 10:20 AM

as rx'd: 16:35

Turned the big 4 - 0 today.

Comment #618 - Posted by: steeliekid 175 67" 40 at August 7, 2008 10:36 AM


19:23 rx'd

35/m/197

Comment #619 - Posted by: Mike @ cfapex at August 7, 2008 10:40 AM

As Rx'd 18:50

Comment #620 - Posted by: dave/m/27/66/142# at August 7, 2008 10:47 AM

10:15 rx'd
31/m/154

Comment #621 - Posted by: Chris Cunningham at August 7, 2008 10:58 AM

Scaled

21 20# snatches, each arm
30 pull-ups
15 20# snatches, each arm
24 pull-ups
9 20# snatches, each arm
18 pull-ups

19:59

M/33/200/6'0"

Comment #622 - Posted by: CER at August 7, 2008 10:58 AM

done with 1 pood kb

17:30

Comment #623 - Posted by: sg at August 7, 2008 11:10 AM

Scaled :
21 reps squat snatch with dumbbel 16kg 35#, each arm
21 pull-ups
15 reps squat snatch with dumbbel 16kg 35#, each arm
15 Pull-ups
9 reps squat snatch with dumbbel 16kg 35#, each arm
9 Pull-ups

16:50

First time doing the DB squat snatch... 20kg 45# next time.
Pull ups are always hards.

Comment #624 - Posted by: Capt_Phil/m_48_181/France at August 7, 2008 11:12 AM

15:15

Comment #625 - Posted by: Kyle Felmley at August 7, 2008 11:22 AM

Time 20.05
M/37/190/5'10"
Avg HR- 145
Crossfit for a couple of mths now and I really like the program.

Comment #626 - Posted by: John at August 7, 2008 11:23 AM

First day of cf. Sub'd 5# on snatches and all pull ups were assisted. but i got through it in about 45 minutes.

Comment #627 - Posted by: TM at August 7, 2008 11:32 AM

M/27/182
As Rx'd
16:12
Had to focas on not passing out. GREAT WORKOUT!

Comment #628 - Posted by: Matt Joyner at August 7, 2008 11:49 AM

RX - 22:24 ~ First time with DB Snatch.

Variety: 4th CF WOD in 4 consecutive days. (First Time)What was I thinking ?!

Comment #629 - Posted by: Greg 48/70"/205/3/17/08 at August 7, 2008 11:51 AM

29/m/140lb

Sub 20kg kettlebell snatch

Time 15:10

Comment #630 - Posted by: gerard mcauliffe at August 7, 2008 11:52 AM

27/m/5'10"/165

33:13

Comment #631 - Posted by: dgerts at August 7, 2008 12:01 PM

After yesterday's this was brutal.

AL: 26:46 with a full squat
Taylor: 25:27
JJ: 22:00
Ryan: 28:00

Comment #632 - Posted by: Ukkrew at August 7, 2008 12:35 PM

CFWU x 3 (Minus pull ups)

Wod: Subed for 35lb Dumbells
Had to do jumping pull ups for a bunch

Time: 22:58

Cool down: 2000m row. Focused on form and rowing without feet anchored.

Overall a sick workout! I was gassed at the end. Thanks coach :)

Comment #633 - Posted by: Eric at August 7, 2008 12:58 PM

M/34/182/70"

I have never snatched before. I warmed up, tried 45# then quickly switched for 35#. Watched myself in a mirror. I had trouble getting deep into the squats, so I concentrated on this. Throwing the elbow high helped.

20:50 by the wall clock. then 5 minutes making sweat angels and getting stares from passersby at the gym.

In spite of having slept 2 hours last night, and doing the WOD at lunchtime after only a 2-block breakfast, I felt strong, charged, and intense. I definitely want to spend more time with snatches, added it to cleans, pullups and jumpropes as a supplementary fun activity to practice.

Thank you coach!

Comment #634 - Posted by: jwin at August 7, 2008 1:11 PM

m/36/195/5'7"

As Rx'd sub'd with 50# DB

Time: 37:15


Comment #635 - Posted by: Jason M at August 7, 2008 1:12 PM

29:50

WOW what trainwreck the DB squat snatch was..the squat wasn't really there ..a mess

Comment #636 - Posted by: TJ/220/42 at August 7, 2008 1:34 PM

28:15

Need to work on depth of squat

Comment #637 - Posted by: Brad 32/m/225/74" at August 7, 2008 1:57 PM

Only did middle set with 20 lbs.
15l / 15r / 30 pull-ups
21:00

Comment #638 - Posted by: EdC at August 7, 2008 2:16 PM

as rx'd 18:09

Comment #639 - Posted by: CRussell at August 7, 2008 2:17 PM

20:01

Comment #640 - Posted by: GW at August 7, 2008 2:33 PM

32/M/69/202

Scaled down to 30# DB

First set unbroken
Second set (5L, 5R, 10 PU) x 3
Third set unbroken

Total time 19:37.5

Pullup bar was painted with no knurling, so it taxed the grip, which was good since my grip needs work.

Followed up with unusually painful AFPT (11:52, 57 Cr, 53 Pu)

Comment #641 - Posted by: Sams at August 7, 2008 3:15 PM

Variation:

21 DB Snatch R,L
Row 1000 M
15 DB Snatch R,L
Row 750 M
9 DB Snatch R,L
Row 500M

23:10

Comment #642 - Posted by: bingo at August 7, 2008 3:16 PM

as rxd; except only had 40# DBs

concentrated on form more than speed

22.09

Comment #643 - Posted by: OSV/43yo m/165#/5'10" at August 7, 2008 3:49 PM

24/m/180

as rx'd 21:46

Mike F:

as rx'd 26:28

Rebecca S:

sub 17.5# DB snatch
sub 90# assist PU

19:16

Comment #644 - Posted by: headonkey at August 7, 2008 3:55 PM

12.45 as rx'd

Comment #645 - Posted by: Rosie in Atl at August 7, 2008 4:03 PM

did power snatches
16:19

Comment #646 - Posted by: SRH at August 7, 2008 5:01 PM

Me: 42yo/M/5'10"/172lbs/10%BF

Warm Up: Grag A's warm up 10 reps per excercise + some bar muscle ups.

WOD: Dumb bell snatches and Pull ups 34:58

Its amazing to me how right on the money coach is when he talks about how form begins to deteriorate over time when you continue to push the intensity until, at some point, you crash and burn. I'm sore from doubling up on WOD to "catch up" and my legs are smoked. 45lb snatches are a snap until about rep 13 or 14 and then they s_ck. Form suffers and then the dumb bell comes crashing down , very nice :>) I did all of the pull ups strict because I was too tired to kip but I did make sure that I got all the way down with my arms locked out and my head through on each rep. Chest to the bar on the up.

Have Fun, Train Hard,

Billy

Comment #647 - Posted by: Billy at August 7, 2008 5:11 PM

scaled to 30# DB snatches
15:43

Comment #648 - Posted by: JENNY O. 37F/125# at August 7, 2008 5:28 PM

20:05
40# dumbell, first time doing them for snatches.
That was a doozy.

Comment #649 - Posted by: jef at August 7, 2008 5:34 PM

Subbed 12 lbs Dumbells reps of 12/9/6
Pull-ups jumping reps 24/18/12
Score = 16.29.59

Shaky on Squat snatch - now just shaky.

Comment #650 - Posted by: J_Roddy 48/m/5'11"/195 at August 7, 2008 5:49 PM

cfwux1 (plus lots of stretches)
20 min jumprope

21 x DB snatch L arm 15lb
21 x DB snatch R arm 15lb
42 pullups (gravitron machine 85lbs assist)
15 x DB snatch L arm 15lb
15 x DB snatch R arm 15lb
30 pullups (same as above)
9 x DB snatch L arm 15lb
9 x DB snatch R arm 15lb
18 pullups (same as above)

19:45 Had to walk back and forth approx 50yds
and wait approx1 min each time for gravitron.

Good sweat, legs and shoulders sore

Comment #651 - Posted by: Mili E7 f/42/157/5'6" at August 7, 2008 5:53 PM

M/33/170/5'8"

As rx'd
15:26

Dillon
F/27/150/5'10"
10# db snatch
setting of 10 on gravitron pull-ups
15:36

Comment #652 - Posted by: Kent at August 7, 2008 6:04 PM

I just noticed today that while I sweated up a storm in 20 minutes, t-shirt soaking wet, I looked around and everybody else in the (Bally's) gym was dry as a bone. Even though I felt like passing out, I had a huge smile on my face. It felt great.

Helen... one pound at a time girl :)

Comment #653 - Posted by: Mili E7 f/42/157/5'6" at August 7, 2008 6:26 PM

Played hockey for 2 hours tonight; no CF.

Comment #654 - Posted by: mbalanda at August 7, 2008 6:31 PM

as rx'd 23 min

Comment #655 - Posted by: EJ at August 7, 2008 6:37 PM

Vaughn in Jackson, TN.

Today's WOD as required: 17:00. Relatively unimpressive.

Comment #656 - Posted by: Vaughn at August 7, 2008 6:43 PM

F/40/126

27:18

20# Dumb bell

Comment #657 - Posted by: Sharon Miller at August 7, 2008 7:16 PM

37/m/5'11/160 (8/7)

30# Dumbell
23:45

Comment #658 - Posted by: epicurius at August 7, 2008 7:28 PM

as rx'd 23:53
altitude killed me was at 5 ft msl for month now at just shy of 6000 ft msl. anyone have a violin!!!!

Comment #659 - Posted by: darrell bell at August 7, 2008 7:33 PM

32:30, first time. As Rx.

Comment #660 - Posted by: Tom Orlando 25/m/6'5"/215 at August 7, 2008 8:07 PM

Debbie:

WOD scaled to:

21 8lb DB snatch L
21 8lb DB snatch R
42 ring rows
15 8lb DB snatch L
15 8lb DB snatch R
30 ring rows
9 8lb DB snatch L
9 8lb DB snatch R
18 ring rows

15:13

Debbie's first time doing any kind of snatches.

Comment #661 - Posted by: Harpo m/41/5'7"/145 at August 7, 2008 9:00 PM

25/M/5'8"/135

subbed 15kg dumbbell

22:07

Comment #662 - Posted by: SX at August 7, 2008 10:10 PM

48/m/145
30# dumbell
7:15
6:42
4:02
17:59
bike 45min

Comment #663 - Posted by: --E5fyrman-- at August 7, 2008 10:18 PM

34/M/185

As Rx'd

17:41

Comment #664 - Posted by: amped at August 8, 2008 3:45 AM

samson, ohs, situp, superman 10 X 3

1 pood kb
21 ea. arm
30 pu
15 ea. arm
15 pu
9 ea. arm
9 pu

10:54

Ended up halving the pullups, I required too much rest between to keep my heart rate up :(

Comment #665 - Posted by: Ted C at August 8, 2008 5:17 AM

27/M/174/6'0

22:04

Only had a 40lb Dumbell to work with.

Comment #666 - Posted by: Weekday Warrior at August 8, 2008 5:34 AM

30 BD
DH half pullups then jump the other half
22:33

Comment #667 - Posted by: fitz 25/M/175/71" at August 8, 2008 5:57 AM

19:49, 25 lb

Comment #668 - Posted by: ferg at August 8, 2008 6:01 AM

Did it at 3am in 90% humidity...p/u grip affected.

23:40

47/M/175

Comment #669 - Posted by: Perry at August 8, 2008 6:08 AM

7:31

Comment #670 - Posted by: FBC at August 8, 2008 6:56 AM

did 1st set of 25 lb and jumping pull-ups
started 2nd set and pukie set in
quit
need a rest day

Comment #671 - Posted by: footdoc at August 8, 2008 7:35 AM

new exercise for me, Dumbbell squat snatch, so thanks for the video. No pullup bar and lat pull in use, so:

scaled and sub'd:

25 pound Dumbbell squat snatch, left arm, 21 reps
25 pound Dumbbell squat snatch, right arm, 21 reps
42 Dips
25 pound Dumbbell squat snatch, left arm, 15 reps
25 pound Dumbbell squat snatch, right arm, 15 reps
30 Dips
25 pound Dumbbell squat snatch, left arm, 9 reps
25 pound Dumbbell squat snatch, right arm, 9 reps
18 Dips

18:54, 152ahr/167mhr

Comment #672 - Posted by: chilegringo M/40/6'/200 at August 8, 2008 7:45 AM

5 minutes rope jumping + Greg's WU + Burgner WU

Time as rex'd 16.43 ( something like that..Forgot my exact time :( )

Comment #673 - Posted by: onefinesuri at August 8, 2008 7:45 AM

as rx'd: 16:39

Comment #674 - Posted by: Brian 23/140/5'7 at August 8, 2008 9:02 AM

34/M/181/6'3"
24:59
My too long too skinny arms were not going for the 45#. Subbed 30# in order to focus on full ROM and form on snatches.

Comment #675 - Posted by: BryanK at August 8, 2008 9:44 AM

CFWUx1
rx'd 19:05
25 burpees + vest 1:58

Comment #676 - Posted by: Troy at August 8, 2008 9:49 AM

Age 52/BW 250# Used 30# Dumbbell for snatch, tried real hard to get good squat. All sets broken and struggled on the left arm. Pullups jumped broken to sets of 5. (26:27). Then C2 intervals from CrossFit Endurance 6 X 500 meters w/ 2 minutes between intervals(2:06.6/2:07.5/2:06.2/2:04.9/2:05.0/2:05.4). Really good workout.

Comment #677 - Posted by: Stan K at August 8, 2008 9:59 AM

12:36

Wanted to RX, but 45lb DB wasn't available, so I used a 40lb DB. Good depth, bad flexibility.

m/33-180/5'9"

Comment #678 - Posted by: Will B. OneWorld at August 8, 2008 11:17 AM

45/m/70 kg
3xCFWU (-PU)
WOD with 18,8 kg db (41 lbs)
time 39:01

Comment #679 - Posted by: AndersI at August 8, 2008 11:36 AM

47 / 174

subbed 35# DB - opposite hand touched floor each time for depth
pull-ups were chest to bar

24:10

Comment #680 - Posted by: tom perry at August 8, 2008 11:49 AM

time 14 min 20 sec

Used 10kg dumbbell and band asst pull ups.

Comment #681 - Posted by: Ironman Scotland at August 8, 2008 12:35 PM

Does everyone actually follow the "Three Breathes" rule?? I used a dumbell of between 30 and 35 pounds, and kipping pullups.. I'm still a newbie, it took me 24:45, but I found myself breathing WAY more than three times in most of my breaks. I wont say I rested for a full minute or something, but three breathes is what, 5-6 secs. tops? I reckon if everyone would follow it, even if they break all their sets into mini-sets of 3 reps and then breathe three times, everyone would have a pretty fast time.

Should I have scaled the weight/reps in a way that I could have finished without resting "long periods"? (I am not sure, but I might have rested 20+ seconds at times..).

Comment #682 - Posted by: Arturo at August 8, 2008 12:35 PM

25/m/175
21:36
Very happy with snatches

Comment #683 - Posted by: Mark Perrault at August 8, 2008 12:44 PM

M/32/160

as rx'd but I think I should be squatting more on the squat snatch.
Grip strength was the biggest limiting factor.

19:13

Comment #684 - Posted by: Alex at August 8, 2008 12:59 PM

11.48
<3 pain

Comment #685 - Posted by: Husar at August 8, 2008 2:36 PM

20 min warm-up on stationary bike

As Rx'd
26:27

Need to work on squat depth. Pullups are still the long pole in the tent, takes me forever to get through them.

Comment #686 - Posted by: Quietly Improving m/42/6'/183# at August 8, 2008 3:32 PM

M/37/6'2"/240

Scaled to 33 lb, 21/15/9 pullups. 21:21

Comment #687 - Posted by: Tim at August 8, 2008 4:32 PM

39/m/145#
only had 50lb db, otherwise as rx'd

14:08
600 rope jumps with 50 double unders after wo

Comment #688 - Posted by: nick at August 8, 2008 4:56 PM

31/m/197

21:38

Had to go to jumping pullups 8 in to the second round (after 50 total), or else I would have taken forever!

I didn't expect the snatches to be so exhausting, but wow...

Comment #689 - Posted by: JC at August 8, 2008 5:58 PM

35:40
squats weren't deep.
pullups were assisted / 60-70

Comment #690 - Posted by: David Burns at August 8, 2008 9:59 PM

Had to do starts and stops... Im at 6500', 2 min rest after each set
13:09
went blind in my left eye afterwards for about 2 hours and ended up taking 2 tylonol PM and going to bed at 7... stupid altitude

Comment #691 - Posted by: eamon 27.m.170.5'8 at August 8, 2008 10:51 PM

28/M/70/168
16:14 as RX'd and smoked

Comment #692 - Posted by: Burton at August 9, 2008 4:01 AM

08/08/08
32/M/75kg
First WOD after birth of second son (28/07/08)!
As rx'd
15:14

Comment #693 - Posted by: blackrockboy at August 9, 2008 5:26 AM

30 OHS 10# PVC
30 J. Chin ups
24 OHS 12.5# PVC
24 J. Chin ups
18 OHS 15# PVC
18 J. Chin ups

Comment #694 - Posted by: Yudy at August 9, 2008 5:49 AM

23:33
used 55lb db

Comment #695 - Posted by: TomO at August 9, 2008 6:20 AM

WOd as rx'd but with alternating arms: 22.38 :(

Probably would have been faster if I did it as prescribed..

Comment #696 - Posted by: Leroy - Holland - 25yo m 173cm/70Kg at August 9, 2008 6:48 AM

subbed 35# dumbells becuase I am still kindof unfamiliar with this exercise, and I halved the pullups

21 left arm
21 right arm
21 pullups
15 left
15 Right
15 Pullups
9 Left
9 right
9 Pullups

13:30

Comment #697 - Posted by: bmolloy m/22/165#/5'9" at August 9, 2008 7:44 AM

21:17
As Rx'd

Stopped for a few seconds to answer questions of passerby (in base gym).

Comment #698 - Posted by: Doyle M/35/5'9"/155 at August 9, 2008 8:56 AM

080908/F/39/66"/135lbs
1st go at DB snatches so did the "puppies" BrandX version w/15lb DB & mostly jump pups:
15 each arm
30 pups
12 each arm
24 pups
9 each arm
18 pups
19:20

Worked on Turkish get-ups w/DB -one up/down each arm at 15-20-25-30lbs.
Cool video to watch - women's 48kg Olympics weightlifting final:
http://news.bbc.co.uk/sport1/hi/puffbox/hyperpuff/wide_site/olympics_2008/av/athletics/7550882.stm

Comment #699 - Posted by: veejayzed at August 9, 2008 9:05 AM

subbed 30# db

16:02

have to keep my arm closer to my head on the way up next time!!!
lost grip on pullups towards the next..major forearm pain

Comment #700 - Posted by: al deezy at August 9, 2008 10:21 AM

m/23/198

sub 35# DB, because I thought my form might have been poor. Should have stuck with the 45's. Also, deadhang pull-ups. I'd say well more than half the workout was devoted to pull-ups.

26:50

Comment #701 - Posted by: Mike at August 9, 2008 10:22 AM

32 male
bwt. 168
12:52

Comment #702 - Posted by: Pat B. at August 9, 2008 12:43 PM

32 male
bwt. 168
as rx'd
12:52

Comment #703 - Posted by: Pat B. at August 9, 2008 12:45 PM

25# dbs
20:38

Comment #704 - Posted by: janen at August 9, 2008 12:47 PM

cfwu x1

As rx'd I thought!

I did more of a dumb bell clean and jerk or clean and thruster. ;-(

28:49

Comment #705 - Posted by: Adam W 39/187/5'7" at August 9, 2008 2:08 PM

untimed. forgot to hit start. I'm estimating around 16-17 minutes.

did Karen immediately after.

Comment #706 - Posted by: MeC86 at August 9, 2008 2:15 PM

25/M/6'1/185

as rx'd

7:54
7:09
3:33

Total time = 18:38

Comment #707 - Posted by: Dave Diercks at August 9, 2008 2:31 PM

M/33/5'10"/210

24:52

Comment #708 - Posted by: Cooper at August 9, 2008 2:45 PM

27/m/177

35# dumbbell

23:57

Comment #709 - Posted by: Jarod Kastning at August 9, 2008 4:02 PM

m/23/5'8/140

16:19
subbed 35lb

killer forearm and core workout
hip chasing badly

Comment #710 - Posted by: Kevin S. at August 9, 2008 5:38 PM

subbed Wall Climbing

Comment #711 - Posted by: BJP - m/27/5'9" at August 9, 2008 5:59 PM

split the snatches into 7's for each arm, so 7 left, 7 right, 7l, 7r, 7l, 7r...
23:50

Comment #712 - Posted by: benji at August 9, 2008 7:18 PM

Charity-
sub'd 30# DB
chest to bar PLU's
15:25

Comment #713 - Posted by: Jeff & Charity @ CF Snohomish at August 9, 2008 9:35 PM

26:00

Comment #714 - Posted by: Neil in Lakeland, Florida. at August 10, 2008 7:05 AM

29/m/175
dont know the time
but completed

guessing between 13-16 min

Comment #715 - Posted by: skichiiwa at August 10, 2008 10:26 AM

Worked out with Stephanie @ 10 am Sunday!

Everything was done as written, C2B pullups, with the exception of the DB Snatches done all in a row with each hand. We split the DB Snatches into sets of 7, 5, and 3 each side, respectively, for 3 sets on each arm per round... e.g. 7 left, 7 right, repeat, repeat, pull-ups, 5 L, 5 R, 5, 5, 5, 5, Pull-ups, etc.

I used a 45# DB, Steph used a combo of the 22.5#, 20#, and 15# DBs, using the heavier ones as long as form was not compromised. Split times and overall times are as follows:

Exercise: Herm time/Steph time
After 21/21 snatches 4:18/5:25
After 42 Pull-ups 8:00/9:18
After 15/15 snatches 14:20/16:22
After 30 Pull-ups 18:10/19:00
After 9/9 snatches 21:23/22:32
TIME: 23:01 (Stephanie: 23:45!)

Shoulders and Brachialis (outer upper arm muscle, part of the bicep) are ON FIRE! I tore my left palm slightly on the last 18 Pull-ups. Not to mention my quads are completely destroyed from yesterday!

Comment #716 - Posted by: Herm @ CF Los Altos, CA at August 10, 2008 11:47 AM

as rx'd:
16:36

Comment #717 - Posted by: Bman19 at August 10, 2008 12:16 PM

45 KB pwr snatch
pull ups on pull down mach at 1

14:50

Comment #718 - Posted by: SAJ 175/m/30 at August 10, 2008 12:50 PM

scaled to 30# DB snatches..

17:16*


*kinda half-squatted the reps towards the end, flexibility is a serious problem still.

Comment #719 - Posted by: stinker at August 10, 2008 1:07 PM

As rx'd:
16:57

+ Karen as rx'd:
13:37

Comment #720 - Posted by: PWOE at August 10, 2008 1:34 PM

Had trouble with balance and right shoulder pain, so I slowed down and worked on form. Used 40# for LH, 30# for RH. Time was approx 30 min.

Comment #721 - Posted by: Ed H - M/43/5'11/205 at August 10, 2008 3:58 PM

First time with the 1 arm snatches but I like them. Had trouble getting to a deep squat; my thighs were about parallel to the ground. Did this scaled down to 35 but did 9&9 after the WOD with 45 and will do this weight next time: 17 min.

Comment #722 - Posted by: Mischa: 148 lbs 31 yom at August 10, 2008 3:59 PM

as rx'd...pull-ups c2b

:27::22

Comment #723 - Posted by: JSN at August 10, 2008 5:23 PM

35 pound Dumbbell squat snatch, left arm, 21 reps
35 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
35 pound Dumbbell squat snatch, left arm, 15 reps
35 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
35 pound Dumbbell squat snatch, left arm, 9 reps
35 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

22 minutes

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

Comment #724 - Posted by: tcash m/34/145/5'5" at August 10, 2008 6:21 PM

28/m/180

as rx'd: 16:02

Comment #725 - Posted by: MoGreene at August 11, 2008 7:58 AM

39m220

Did more of a squat clean than a snatch

32min

Comment #726 - Posted by: gleni at August 11, 2008 9:26 AM

31/m/190

That was rough.

28:17 and I only used 35lbs and didn't get anywhere near the right amount of squat in the cleans. The first 30 pullups were palms out, all the rest palms in.

Comment #727 - Posted by: Ash at August 11, 2008 11:51 AM

16:10min

Only 10kg DB, came back from snow, didn't want to push it too hard after 9 days off. Wuss:-)

Comment #728 - Posted by: Alenka at August 11, 2008 2:03 PM

FIRST TIME WITH DUMBBELL SNACTHES

SCALED DOWN TO 25# SHOULD HAVE DONE 35#
PULL UPS WERE KIPPING

TOTAL TIME 13:27 THATS WHY I NEEDED TO GO HEAVIER

Comment #729 - Posted by: rICH IN ST SOMEWHERE at August 11, 2008 5:30 PM

CFWUx3 (no PUs)
20:30

Comment #730 - Posted by: Doug at August 11, 2008 6:26 PM

W/ 40lb. DB
25:01

Comment #731 - Posted by: B. Rhaly at August 11, 2008 7:01 PM

m/35/235
as rx'd 21:04

Comment #732 - Posted by: Kristian V at August 11, 2008 8:40 PM

12:26

20# db - no heavier db's

Comment #733 - Posted by: Grundl at August 11, 2008 9:41 PM

Jennie: 27 F 5'9" 160#
25 pound Dumbbell squat snatch, left arm, 21 reps
25 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
25 pound Dumbbell squat snatch, left arm, 15 reps
25 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
25 pound Dumbbell squat snatch, left arm, 9 reps
25 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

Time= 18:50

Comment #734 - Posted by: JennieLee at August 11, 2008 11:12 PM

as rx'd

17:39

felt like I was going to voms a few times during the workout

Comment #735 - Posted by: rowcoach at August 12, 2008 4:47 AM

46 lb assist on pull-up machine otherwise as rx'd

31:00 -- pull-ups really slowed me down ... broken down in sets of 5-10

Comment #736 - Posted by: Leander | M | 24 | 5'10" | 202 lbs. at August 12, 2008 1:05 PM

m/30/182

19:47

Comment #737 - Posted by: Jensen at August 12, 2008 2:19 PM

Jeff @ work
Chest to bar pull ups. Torn callous killed pull ups.
15:58

Comment #738 - Posted by: Jeff & Charity @ CF Snohomish at August 12, 2008 3:07 PM

M/27/5'9"/180

As Rx'd. Sub 25# DB.

21:30

Comment #739 - Posted by: Sparky1981TX at August 12, 2008 4:15 PM

8.12.08
tough I subbed regular snatches with #1 bar. about 20 min

KBS did some version of this exercise

Comment #740 - Posted by: LGA at August 13, 2008 5:05 AM

m/34/5'9/174

CFWU - 3. 7 PU. 12 pushups. 4 HSPU. Superman. Burgener

23:29

Dedrick 26:01

Should have pushed harder on snatches. Lots of room for time improvement there.

Comment #741 - Posted by: jrm at August 13, 2008 5:43 AM

CFWU x3 (subbed obliques for pullups)

19:19

Comment #742 - Posted by: kunkle at August 13, 2008 7:26 AM

m/26/5.8/170

as rx'd: 26:13

Erin
rx'd reps with 20# db snatch and jumping pullups: 19:06

Comment #743 - Posted by: MikeyPaul at August 13, 2008 7:31 AM

Age 36
BW 188

25:02, as Rx'd.

Harder than I thought it'd be!


Comment #744 - Posted by: Tim in VT at August 13, 2008 11:00 AM

holy crap that was tough. first time doing this and first time with db squat cleans. Form I think was ok but need more of a rythym. Would have saved time. Broke them up and broke up the pu's. 26.43. Very glad to be done with that one, pukie was knockin but I didn't let him in. Took most of last week off, sister had a baby on Saturday. Sunday I did the 5 pull ups, 10 push ups 15 squats with my brother in law. He got 9 rounds and almost puked, had a bad headache. I got 19 rounds beating my PR of 16 rounds...big difference on this was I was at 8000' instead my normal 5000'. Very surprised at my performance on this but it definitely shows how well CF works.

Comment #745 - Posted by: ScubaSteve 36m 5'10 172ish at August 13, 2008 3:22 PM

17:59

Comment #746 - Posted by: Rory Mac at August 13, 2008 4:01 PM

25-lb, 30-lb, 35-lb
First time with DB squat snatch. Need to practice that one.

21:16

Comment #747 - Posted by: Adam B. | 36m | 6'1" | 198-lbs at August 13, 2008 6:30 PM

25# dumbells
9607 - 15:57
0508 - 21:00 - pukie!

Comment #748 - Posted by: scfd1_0508 at August 13, 2008 10:24 PM

DBSS 20# and PU on gravitron 110#
22.24

Comment #749 - Posted by: Jen_F_25_5'9"_160 at August 14, 2008 5:07 AM

35M177

8:25
12:05
9:10
Uhg. I went way too hard on the first row, stood and stared at the thruster bar for probably a minute. The 2nd two times include the extra rest (>2:00) taken to bring heart rate down to start rowing.

This on needs to go on the regular rotation.


35F
8:00
7:00
4:00

Comment #750 - Posted by: jmcneal at August 14, 2008 5:59 AM

35M177

I think I posted my row,thruster,pu time and results here by mistake.

snatch pu:

33:30. Pullups in sets:14's, 10's, 9's
Started with 25# plate snatch, then moved to 35# plate for 2nd and 3rd round. Awkward.

35F 13:00
10# plate snatch, ring rows
24:00

Tom
25# plate snatch, pullups and jumping/assisted pullups.
about 38 mins

Comment #751 - Posted by: jmcneal at August 14, 2008 6:03 AM

m/25/206/6'3"

16:20

Comment #752 - Posted by: j2005 at August 14, 2008 8:45 AM

As Rxd:

24:38

1st time ever doing one armed snatch w/ squat.

Comment #753 - Posted by: NeilT m26/6'3''/180# at August 14, 2008 11:15 AM

As Rx'd
23:54
Didn't squat as deep as I probably should have.
Had to break pullups up.

Comment #754 - Posted by: CowboyDave-M-31-185-5'8 at August 14, 2008 11:22 AM

Road bike to/from work
CFWUx1
11:37
10 sets of 15 alternating with Matt

Matt: Used Basket ball, need to make him a 6-10 lb Wall ball

Comment #755 - Posted by: Doug at August 14, 2008 12:39 PM

46/M/186
42.5 lb dumbbell
no assist pullups
28:42

Comment #756 - Posted by: Zim at August 14, 2008 8:41 PM


M/35/168
21:20
BROKE UP SETS COULDNT GO STRAIGHT THRU

Comment #757 - Posted by: EJ at August 14, 2008 8:43 PM

M/24/195/6'1"
as rx'd

19:16

I like this one, felt pretty good once i studied the db snatch video for a while.

Comment #758 - Posted by: Adam at August 15, 2008 4:44 PM

34 minutes (32 yrs, 5' 6", & 166 lbs)

First two rounds with 30 lbs.
Last round at 35 lbs.

Comment #759 - Posted by: s_chan7 at August 15, 2008 5:19 PM

41/m/66/158

Not as Rx'd, 10:15
15 pound Dumbbell front squat, left arm, 21 reps
15 pound Dumbbell front snatch, right arm, 21 reps
42 Pull-ups @BW -65 lbs
15 pound Dumbbell front squat, left arm, 15 reps
15 pound Dumbbell front squat, right arm, 15 reps
30 Pull-ups @BW -65 lbs
15 pound Dumbbell front squat, left arm, 9 reps
15 pound Dumbbell front squat, right arm, 9 reps
18 Pull-ups @BW -65 lbs

Began and ended with 9 minutes of stretching
CFWU modified
Cooled down with shoulder rehab exercises

Comment #760 - Posted by: Puck at August 16, 2008 11:42 AM

m/6'/43/178

45 pound Dumbbell snatch, rt/lft arms, 15 reps
30 Pull-ups
45 pound Dumbbell snatch, rt/lft arms, 12 reps
24 Pull-ups
45 pound Dumbbell snatch, rt/lft arms, 9 reps
18 Pull-ups

14:08

Comment #761 - Posted by: sfgrey at August 17, 2008 9:08 AM

CFWUx3
sub'd 25-lb db for snatch
26:19
-getting back into it after 3 weeks off

Comment #762 - Posted by: bcb373 at August 17, 2008 11:14 AM

Meyer- 30:35
G-32:57- 15lb
E- 21:26-jump pulls
J- 29:38 (15-35-45)

Comment #763 - Posted by: Meyer at August 17, 2008 11:54 AM

19:45

Comment #764 - Posted by: olypt57 at August 18, 2008 3:05 PM

(done after a rest day)
29:13...156/202?..obviously wrong
Sub 30# d/b squat snatches (legs were still tired from squats two days ago)
Scaled pull-ups to 21/15/9
This really kicked my butt but I enjoyed it.

Comment #765 - Posted by: Mike Scott M/42/5'10"/207 at August 18, 2008 5:31 PM

m/27/175/5'9"

as rx'd

16:15

Hope we do this WOD again. I feel I can go a faster. Awesome workout.

Comment #766 - Posted by: Matt T at August 19, 2008 7:51 AM

M/23/5'11"/180

scaled it to 15, 12, 9 reps with same weight and 30, 25, 18 pullups

17:00

Comment #767 - Posted by: Nick from SLC at August 19, 2008 3:34 PM

14:58

35# db snatch

Comment #768 - Posted by: dcyn at August 19, 2008 7:00 PM

vacation - we did Helen
400 m, 21 KB swings, 12 pull-ups
Mark = 10:46 (1.5 pood)
THeresa = ??? (1 pood, 6 pullups each round)

Comment #769 - Posted by: Mark & Theresa at August 20, 2008 6:56 AM

resting...

Comment #770 - Posted by: celeste b. | F | 28 | 5'7" | 135lbs. at August 26, 2008 7:42 AM

44/m/166

sub up KB snatches(53 lbs)

16:49

good one, especially after 2 big beers, happy hour

Comment #771 - Posted by: moglee at August 29, 2008 7:35 PM

M/39/170 - as Rx'd

18:40

Comment #772 - Posted by: Richie D. at September 1, 2008 8:29 AM

cfwu x 1
wod as rx'd
30:11

Comment #773 - Posted by: kcm at September 16, 2008 10:19 AM

CFWU x2
round 1 & 2 w/ 30# dumbell
21.19

Shoulder ouch.
Crepitus bad.

Comment #774 - Posted by: RecOnifer in Iraq at September 18, 2008 2:16 AM

Puppies:
15-20 pound Dumbbell squat snatch, left arm, 15 reps
15-20 pound Dumbbell squat snatch, right arm, 15 reps
30 Beginner or Assisted Pull-ups 7:40 min


15-20 pound Dumbbell squat snatch, left arm, 12 reps
15-20 pound Dumbbell squat snatch, right arm, 12 reps
24 Beginner or Assisted Pull-ups 14:32 min


15-20 pound Dumbbell squat snatch, left arm, 9 reps
15-20 pound Dumbbell squat snatch, right arm, 9 reps
18 Beginner or Assisted Pull-ups

21:43 minutes total

Comment #775 - Posted by: pgsponge at September 21, 2008 8:19 PM
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