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