Amazing photo...

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

ehhh crap

CrossFit Men should never wear shirts.

Nice work boys.

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

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?

at least it's not L-Pullups

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

Late night at the jimm tonight.

Semper Fi!

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?

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

Get some, Go again!

WOAH!

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.

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

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

this one looks awesome.

what is a db squat snatch?

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.

lets do ittt

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 # 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.

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

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!

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?

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!

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(:

#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.

Nothing about that picture makes sense.

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

Sevan,

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

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

#19

use small children

I mean #20

love it !

Looks like a beauty!

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

I want to see more workouts like this one!

Lets Do THIS

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

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

#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".

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.

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

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

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?

Oh My this is a toughie!

#15

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

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?

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

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-

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.

After...hard...

18:02

Pain is good. Extreme pain is extremely good.

Semper Fi!

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

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

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

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.

"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!

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.

#52: dkiernan

Have dropped you a line.

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

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

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

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"

19:50 mins as rx'd.

Thanks for the workout.

-Steve

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

Nice photo Jimi - You're Nuts!

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.

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

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

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

as Rx'ed

16:39

M/40/185#/6'0"

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

24:50

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

m/29/5'10"/154lbs

scaled the snatches to 33lbs

29:11

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

Fabulous video!

34/M/181

as rx'd

16:55

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?

25/m/185/5'9"

as Rx'd

16:25

viva la revolution!

Good exercise

Completed WOD as Rx'd

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.

M/39/185

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

More better faster

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!)

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...

as rx'd -

15:12 - at CrossFit Generation, w/ brother

Nice Workout, Barry

M/26/255

27:00

as rx'd

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?

M/32/6`1/212

to warm up:90mins. bike,trail ride

WOD Rx`d,time: 24:26

I`m sorry,my legs

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

M/47/200
As prescribed 23:56

M/18/5'10"/165

13:31

as rx'd

27/6'8"/215

28:25

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!!

Rx'd,

20:40

That was insane!

S/F
Katz

CFWU - 10 p/u and dips per round

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

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

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.

25:40

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

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

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?

m/36yrs/195lb

sub 40lbs instead of 45lbs db

28m55s

#96 dschmale... Periodization, my friend.

All sun and no rain makes a desert.

m/31/5'9"/171

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

22:49

Second week doing CrossFit (in Iraq)

Only used 30lb DB but did all PUs

19:10 and 21:35

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

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

as RX'd:
21:35

25/m/196lbs/73"

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

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. . .

40/m/188

As rx'd: 20:54

My dumbbell squat snatch form needs a lot of work.

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")

23:32 + maybe puke

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

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

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.

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?

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

25lb dumbbells and assisted pullups.

19:02

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.

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.

Male 195 6-5 24

As Req: 21:30

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

bw 165

11:54 as rx'd

30/m/195

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

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.

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

#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!!!!!

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.

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.

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

m/32/185

rx'd

28.30

33/190/6'1"

18:31

1.5 pood
ring pull ups

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

38/m/238

24:49

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?

sub 15kg db = 20 min

tx coach

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.

24:46

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

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

CF warm up,

As RX'd:
30'31"

M/31/70"/195

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.

m/33/135

sub 30lbs kb for 45lbs db.

16:42

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.

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

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.

31/m/186

as rx'd

14:38

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

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

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

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

M/22/6'1"/185

As RX'd: 15:23

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

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

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?

m/45/152

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

Kicked my butt.

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!"

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.

@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.

subbed 15# db
11:18

whoa.

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.

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

sub 35# power snatch
15:15

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!

30/F/155

26lb KB snatch

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

10:58

23/m/191
21:22

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

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

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.

M/39/5-7/180

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

24:15

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!

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

F/37/5'3"/124

Subbed:

15# DB
30# Assisted Pull Up
14:30

This was freakin' hard for me. Yeesh.

ccccccccccccccccccccccccccccccccccccccccccccccccccc

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

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.

f/39/5'0"/135

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

24:20

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.

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.

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

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 #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

33/F/5'10"/154

30# db; full squat snatches
18:34

my @ss is shredded from yesterday and today.

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.

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.

14:21

M/24/180

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

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

M/30/165lbs/5'9"

Scaled dumbell weight down to 32lbs.

21:00

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.

37yom/210#

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

14:51

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

M 33/144/5'7"

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

18:46

this one was pretty rough

19:15 as RX'd

Hands intact, amazing.

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!

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.

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

Only used 30# DB

23:58

27/m/5'11"/187

as rxd

18:43

26:50

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!

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

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"

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

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.

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.

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)

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

subbed to 15 k dumbell.
20 min

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

M/200/6'0"

15:19 as rx'd

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!!!

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.

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.

sub 30lbs kb for 45lbs db.

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

#191 - Wow! 11:00?

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

It slowed me down tremendously.

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

38m/6/181

wod as rx'd

15:40:57

brutal

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

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

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

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.

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

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

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#

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 :(

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

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

20:00

That was fun...19 minutes

32/m/210/6'5"

23:46

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

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

12m 46s

Ouch!

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

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!

12:44 as Rx'd

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

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"

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.

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

20:36

20 KG DB

assisted PUS (15kg)

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

M/24/6/175

18:11

no breakfast killed me

30m/175

15:50 as rx'd

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.

m/17/5'8"/174

17:44

legs tore up. love it.

sub'd 25 dbs jumping PUs

28:00

with rest during and in btwn sets

As Rx'd: 24:50.

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...

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

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

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

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.

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 !

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

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

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.

M/30/200lbs
22:10

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

24mins

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

27/M/5'7"/185

27:24.

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

17:04

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

21:42

As rx'd

CFMMD

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.

M/30/200lbs
as Rx
22:10

M/48/5'7"/160

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

35/M/79kg

14:45

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

28/m/194

22:40

as rx'd

30:10

as rx'd.

21m 06s.

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

M/23/150 GregAWu

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

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

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

16:59
27/M/173

M/36/5'11"/165

As Rx'd
18:00

Completed this at 11:00pm Afghanistan time.

Black Dragon 7
1SG Nash

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.

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.

29/M/5'7"/160

28:20

as Rx'd

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

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:

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Thanks again. Email me with any questions.

Dave

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

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

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!

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.

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

51/M/150

17:09

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

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.

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

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

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/

23/m/6'2"/245

12:42 + some sore legs

definitely an intense workout

27/m/72"/205

As Rxd:
Didnt time myself forgot my stopwatch

155/M/20

9:53

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

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.

16:51

38/m/190
as rx'd

18:54

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

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

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.

29M/5'6"/163#

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

14:40

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

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.

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

20:30

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

M/32/195

21:18, dead hang pull ups

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.

Scaled with a 35# dumbbell

20:42

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!?

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

Rx

18:25

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

m/43/5'9"/181

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.

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

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.

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

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

m/37/170

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

Anyone Crossfitting in Lansing, MI????

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.

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.

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.

14:28

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.

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!

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.

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

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

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

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.

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

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.

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!

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.

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.

21:10

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

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

#66 yea right that's impossible

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

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#.

M/38/216

18:27 as rx'ed

20:36 as rx'ed

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

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%.

Scaled:

35 lb DB
PU with feet on chair

19:43

headache and a half

15:30 as rxed

M/32/218

As rx'd 10:48

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

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

45/180

18:33 as Rx'ed.

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

m/34/5'10"/185

12:36

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

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

M/31/6'1"/220

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

26:35

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.

M/17/195

12:35 as Rx'ed(almost)

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

M/36/185

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

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.

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.

16:07 rx'd

felt like i was going to hurl the entire time!

As rx'ed, 9'52".

Nice rip in my right palm !

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.

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.

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.

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

35#/-50#

18:45

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

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.

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

age 18 bw 170
13:08
30# dumbell

20.20 as rxed

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

37M/5'10"/163.5#

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

As Rx: 18:51

Cool down: foam roll.

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

as rx'd 24 min

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.

19/f/130/5'0"

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

26.35

M/31/6'/195

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

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.

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

36:00.

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

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"

F/30/5'1/125

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

oops... 25 min

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.

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.

M/29/5'10/180

20:17 as rx'd

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.

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

As Rx'd

13:44

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!"

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.

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

pull ups were machine assisted

52:38

14:37. Had to use 45# barbell.

M/28/215

m/43/175

cfwu x 3 - pullups

as rx'd
18:52

squats could have been lower.

#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.

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

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

12:36

M/22/205/6'2"

44/76"/188

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

24:30

34yom/167/6'

scaled snatches to 35lb
21:10

31yof/126/5'6"

scaled snatches to 25lb
20:48

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

19:15 as rx'd

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!!!!

age 42
bwt 215#
used 50# dumb bell.
time: 18:35

as rx'd

21:30 blew out a callous

77# bar bell snatch
Chest to bar pull ups

21:10

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".

Subbed 37.5 lb. snatches

21:35

scaled

subbed 30# DB snatches
assisted pullups (34# assist)

42 minutes

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!

29 yom 222#
as rx'd 22:23
anybody else feel the squats from yesterday?
good lord . . .

m/25/68"/150lbs
Used 22kg DB
19:20

Stopped scaling workouts this past month... first post, woohoo

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.

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$
28 YOM 5'9 195lbs.

As Rx'd w/ broken sets 17:25
$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$
28 yom 5'9 @190 LBS
AS RX'D W/ BROKEN SETS 17:25
$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

As rx'd 14:58

forearms burning......
M/190/30

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

m/40/5'6"/150

12 burpee
12 pull-up
10 rnds

time:18:51

45/180/6'1

as prescribed (all of it, Victor) 34 minutes.

DB Squat Snatch 20# 15-12-9
Pullups -120 on the gravitron 30-24-18

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.

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!

m/33/5'4"/149

scaled back to 25lb dumbells (bruised quad from soccer)

14:00

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)

m/24/6'2''/225

22:30

Struggled with full squat snatch

19:00 Sub 30 lbs

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

23:44.72

sub beginner pull ups

37/6'2"/195

Time: 17:35 as RX'd

Splits: 6:57/6:40/3:58

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

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.

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.

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.

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.

23:16 as rxed
First time ever doing DB Snatch. WoW takes alot to get the right form.

next time much faster.

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)

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!

18 minutes and change, subbed 30lb db but mistakingly did 21 reps per arm each round.

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.

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX
XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

With 30lb kettlebell

25:13

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX
XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

Reps as rx'd, 30# DB for the snatches as it's all I have on hand

26:54

Man my legs are sleepy

Did power snatch instead.
9:56 as rx'd.

m/24/6'1/216

as rx'd

28:02

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.

m/34/70/185

24:17

M/25/170/6'0

As Rx'd (form needs work on snatches).

15:54

35/M/6-01/185

22:04

15:15

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

m/21/6'0/153

Chest to Bar Pull Up, sub 30# DB

19:21

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

29 yom, 180 lbs

18:46 as rx'd

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.

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??

28:41

28/M/5'9"/165#

21:14 as rx'd

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.

20:47 as rx'd

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"

m/27/5'10"/165

Started to use 35lb dumbbell but changed to 20lb to keep form
19:30

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.

As Rx'd, with women's weight 30lb db

18:05

f/27/128

40lb db. 23:27.

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

Warm up: Landscape 10.5 hrs

Then: Today's WOD

14:49 as Rx'ed

used 35 lb dumbells to get used to form...

19:45-that was a tough one

m/23/215/6'3''

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

32.24 as rxed crappy workout - didn't feel like going - but stuck it out anyway.

19:29. Used 30# db and alternated arms.

PS. I'm f*cking wiped. I hope tomorrow's WOD is something easy like Murph.

31/m/ 170

subbed w/ 35lbs dbs.

23:44

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.

SUB 35# ds

25:25

M/38/150

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)

22.m.132.65"

as rx'd
~28:00

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.

as rx'd

27:00

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.

rxd, 28:34 , total time

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

M/33/196/5'8"/29%

Scaled:
30# db
21-15-9 on the PUs
16:45

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

As rx'd:

17:18

Slowly trying to get back in the shape I was in before studying abroad this summer in Europe.

#440 Vince S: perfect. call me

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

50 min
Alef
$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

24:40 of suck.

M/33/5'10/172

As rx'd

16:48

Followed by 1 hour BJJ sparring.

73# barbell snatch
chest to bar pull ups
28:31

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

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

WHAT IS A CROSSFIT WARM UP?

32yom@195lbs
12:30 as rx'd

AllisonNYC I don't do MMA but if I dropped a kettlebell on my face or something would that work for you?

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?

~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

47/M/170

As Rx'd: 18:49

17:51 as R'xd
db snatch is very hard with poor flexibility.

Dru- 18:58 #40DB, kipping PU's
Cybil- 27:23 #5 plate, band/jump PU's

Sub'd 30lb DB

Really hard!

25:07

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

as rxd 38:00 minutes hr 138

As Rx'd

15:49

m/37/235

28 lb dumbbell

27:04
first time doing this, had to drop weight to get the form

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

Nic - 16:20, as rx'd, depth not were it should be.

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

ax Rx'd

19:46

couldn't stay off toes for 15s and 9s...

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?

M/44/5'11"/197

21:37
Jumping Pullups

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.

22:02--started w/ squat snatches, but didn't finish w/ them.

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

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.

Grip was tested!!

m/24/208/5'11"

As rx'd
18:17

Go bronco's

19:40

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

19:07

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

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.

21:50

first set as rx'd; second and third sets completed w/ 35# dumbells

23/m/175

as rx'd

16:33

32/m/175

as rx'd

18:20

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! :-)

m/35/147/5'7

as rx'd

14:06

m/35/147/5'7
as rx'd
14:06

Oh yeah ... 23:46!

m/35/147/5'7
as rx'd
14:06

m/34/6'/270

i sub'd jumping pull ups

20:39

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.

m/40/5'11"/212

30.32

sub'ed 40lbs

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.

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.

18:52 Rx

lots of breaks, everything was broken.

super fun

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.

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

25pd
16m18s

27/m/215#/6'1"

Should have scaled up the weight:

As Rx'ed:
10:39

31:50

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.

22/m/155/69"

Subbed 35 lb dumbbell squat snatch.

Total time: 27m 15s

26/M/6'2"/205

Subbed 25# for db snatches

That was a lot of pain after the squats yesterday. too painful to time.

12 mins.
couldn't finish the pull ups. subbed negitives.

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.

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

18:55 mins

m/37/185

scaled to 30 lb dumbell

15:03. Very sloppy

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

20:30 as rx'd

25# DSS x 21
21 pull-ups

25# DSS x 15
15 pull-ups

25# x 12
12 pull-ups

32:51

as rx'd:

14:29

33:35. Did first 42 PUs on rings

16:16

no ATA today. still sore from Griff and Squats

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

only had 40 lb dumbells

14:42

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.

9:58 full squat catch, pull-ups chin over bar

m/19/5'9"/155

50 lb db snatches and non-kipping pull-ups

30:34

that was killer.

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...

21:42

Subbed 40lb DB for snatch.

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

19:10 as Rx'd

Got full depth on all the snatches, but I was super slow on the pullups today.

subbed 24kg kettlebell
otherwise as rx'd 18:22

As Rx'd
19:30

I know I can do this a lot faster. Looking forward to proving it next time.

Chris

15:46 as rx'd

1x15 cfwu

14:33
used 24kg kettlebell/chest to bar

38m 185
subbed kb snatches, 1 pood
10:30

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.

used 30lb dumbbell, broke most sets:

22:44

Sub'd 30# dbs & Jumping PUs (broken sets)
41:22

m/39/5'4"/142

40# dumbells

25:55

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!

16:27

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"

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.

As Rx'd

11:19

Broke the PU's into 3rd's, but made it through the DB squat snatches. Grippers and legs...

M/24/160/67"

As Rx'd: 19:52

The first round of squat snatches confused and exhausted me. Will do better next time.

30# DBs

22:57

Broke everything.

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

As rx'd--29:56

Temp at 29 Palms: 107.3
Temp in C'fit Ripper: 98

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

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!

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.

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.

M/36/142

@ home, 40# DB, Pull-ups, used all different types of grips throughout, 18:27.

BW 70kg
19.29
as Rxed

25lb dumbbell for snatch
19:27

M/22/5'11"/175

As rxd:

17:02

Form on snatch was okay, not great, too much pressing, not enough dipping.

Super-scaled version due to time restraints

Did 21-15-9 of each exercise.

13:24.895

M/30/6'3"/199

19:37

90 Pullups is a lot of freakin' Pullups.

M/35/188

14:05 As Rx'd

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!

Forgot to post time. 27mins inclusive of 2x2 mins. rest periods between series...

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.

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.

as rx'd:

18:55

I did this exercise with a 35lb dumbbell and got this exercise in 11min. 29sec.

13:29

did not have any db, so used 26 lb. KB

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!!!!

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!!

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:(

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.

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)

OMG. I knew squats were a weak point for me, but the last two days proved it.

45:15 as rx'd.

2.5 mile run
19:30
then
21 15 9
85# Snatch
Pull-Ups

m/30/6'/240

20:20

Subbed 35lb dumbell and jumping pu.

m/26/198

16:10

subbed 35# and all pullups assisted

22:07 as rx'd

M/33/160#

As Rx'd with strict pullups

24:58

21:34 as rxd.

165/29/m/5.9

21:30 - sub'd 33# (15kg) for 45lbs

ran 3 miles

Suunto TE 4.4

22/m/180

16:34 w/ 35 lb.dumbell

bw 202/30
30 lbs DB
time: 29:20

First time doing this workout. Concentrating on technique throughout the workout definately made this one difficult.

24/m/200lbs

21min

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!

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.

Subbed 40# DB

16:39

Pullups were harder than expected...

22:38 as rx'd

Subbed 20# DB. 21-15-9 At least 30# next time.
Pull Ups 30-24-18 Jumping.
13:47

$$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$$

Scaled to 25#
Around 26:00, forgot my watch, had to use clock.

$$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$$

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.

m/22/185/5'9"

35# was the only dumbbell available.

15:01

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!!!!!!

As rx'd 20 min

Can't wait to do this one again, my squat form sucked.

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.

as rxed about 20min my two sons were underfoot so that threw me off. Did this one in the morning.

M/17/165/6'0
As Rx'd
19:36

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)

male 6'2, 200lbs age 28
21:32 with 35lbs DB, that's all i had available.

Modified slightly:

53# KB snatch, 15x each side
53# KB weighted pullups, 15x

3 rounds

18:34

35/M/6'/200

as Rx'd

28:29

First time doing the DB squat snatch...found it hard on my old shoulder injuries.

as rx'd

~14 minutes

no stop watch today used cell phone clock

33/M/197

Subber 45# for 25#

19 Minutes

still using Gravitron, bw is 270

time : 18:30

as rx'd: 16:35

Turned the big 4 - 0 today.

19:23 rx'd

35/m/197

As Rx'd 18:50

10:15 rx'd
31/m/154

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"

done with 1 pood kb

17:30

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.

15:15

Time 20.05
M/37/190/5'10"
Avg HR- 145
Crossfit for a couple of mths now and I really like the program.

First day of cf. Sub'd 5# on snatches and all pull ups were assisted. but i got through it in about 45 minutes.

M/27/182
As Rx'd
16:12
Had to focas on not passing out. GREAT WORKOUT!

RX - 22:24 ~ First time with DB Snatch.

Variety: 4th CF WOD in 4 consecutive days. (First Time)What was I thinking ?!

29/m/140lb

Sub 20kg kettlebell snatch

Time 15:10

27/m/5'10"/165

33:13

After yesterday's this was brutal.

AL: 26:46 with a full squat
Taylor: 25:27
JJ: 22:00
Ryan: 28:00

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 :)

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!

m/36/195/5'7"

As Rx'd sub'd with 50# DB

Time: 37:15

29:50

WOW what trainwreck the DB squat snatch was..the squat wasn't really there ..a mess

28:15

Need to work on depth of squat

Only did middle set with 20 lbs.
15l / 15r / 30 pull-ups
21:00

as rx'd 18:09

20:01

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)

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

as rxd; except only had 40# DBs

concentrated on form more than speed

22.09

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

12.45 as rx'd

did power snatches
16:19

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

scaled to 30# DB snatches
15:43

20:05
40# dumbell, first time doing them for snatches.
That was a doozy.

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.

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

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

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 :)

Played hockey for 2 hours tonight; no CF.

as rx'd 23 min

Vaughn in Jackson, TN.

Today's WOD as required: 17:00. Relatively unimpressive.

F/40/126

27:18

20# Dumb bell

37/m/5'11/160 (8/7)

30# Dumbell
23:45

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!!!!

32:30, first time. As Rx.

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.

25/M/5'8"/135

subbed 15kg dumbbell

22:07

48/m/145
30# dumbell
7:15
6:42
4:02
17:59
bike 45min

34/M/185

As Rx'd

17:41

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 :(

27/M/174/6'0

22:04

Only had a 40lb Dumbell to work with.

30 BD
DH half pullups then jump the other half
22:33

19:49, 25 lb

Did it at 3am in 90% humidity...p/u grip affected.

23:40

47/M/175

7:31

did 1st set of 25 lb and jumping pull-ups
started 2nd set and pukie set in
quit
need a rest day

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

5 minutes rope jumping + Greg's WU + Burgner WU

Time as rex'd 16.43 ( something like that..Forgot my exact time :( )

as rx'd: 16:39

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.

CFWUx1
rx'd 19:05
25 burpees + vest 1:58

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.

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"

45/m/70 kg
3xCFWU (-PU)
WOD with 18,8 kg db (41 lbs)
time 39:01

47 / 174

subbed 35# DB - opposite hand touched floor each time for depth
pull-ups were chest to bar

24:10

time 14 min 20 sec

Used 10kg dumbbell and band asst pull ups.

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..).

25/m/175
21:36
Very happy with snatches

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

11.48
<3 pain

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.

M/37/6'2"/240

Scaled to 33 lb, 21/15/9 pullups. 21:21

39/m/145#
only had 50lb db, otherwise as rx'd

14:08
600 rope jumps with 50 double unders after wo

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...

35:40
squats weren't deep.
pullups were assisted / 60-70

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

28/M/70/168
16:14 as RX'd and smoked

08/08/08
32/M/75kg
First WOD after birth of second son (28/07/08)!
As rx'd
15:14

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

23:33
used 55lb db

WOd as rx'd but with alternating arms: 22.38 :(

Probably would have been faster if I did it as prescribed..

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

21:17
As Rx'd

Stopped for a few seconds to answer questions of passerby (in base gym).

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

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

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

32 male
bwt. 168
12:52

32 male
bwt. 168
as rx'd
12:52

25# dbs
20:38

cfwu x1

As rx'd I thought!

I did more of a dumb bell clean and jerk or clean and thruster. ;-(

28:49

untimed. forgot to hit start. I'm estimating around 16-17 minutes.

did Karen immediately after.

25/M/6'1/185

as rx'd

7:54
7:09
3:33

Total time = 18:38

M/33/5'10"/210

24:52

27/m/177

35# dumbbell

23:57

m/23/5'8/140

16:19
subbed 35lb

killer forearm and core workout
hip chasing badly

subbed Wall Climbing

split the snatches into 7's for each arm, so 7 left, 7 right, 7l, 7r, 7l, 7r...
23:50

Charity-
sub'd 30# DB
chest to bar PLU's
15:25

26:00

29/m/175
dont know the time
but completed

guessing between 13-16 min

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!

as rx'd:
16:36

45 KB pwr snatch
pull ups on pull down mach at 1

14:50

scaled to 30# DB snatches..

17:16*

*kinda half-squatted the reps towards the end, flexibility is a serious problem still.

As rx'd:
16:57

+ Karen as rx'd:
13:37

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.

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.

as rx'd...pull-ups c2b

:27::22

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

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

28/m/180

as rx'd: 16:02

39m220

Did more of a squat clean than a snatch

32min

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.

16:10min

Only 10kg DB, came back from snow, didn't want to push it too hard after 9 days off. Wuss:-)

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

CFWUx3 (no PUs)
20:30

W/ 40lb. DB
25:01

m/35/235
as rx'd 21:04

12:26

20# db - no heavier db's

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

as rx'd

17:39

felt like I was going to voms a few times during the workout

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

m/30/182

19:47

Jeff @ work
Chest to bar pull ups. Torn callous killed pull ups.
15:58

M/27/5'9"/180

As Rx'd. Sub 25# DB.

21:30

8.12.08
tough I subbed regular snatches with #1 bar. about 20 min

KBS did some version of this exercise

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.

CFWU x3 (subbed obliques for pullups)

19:19

m/26/5.8/170

as rx'd: 26:13

Erin
rx'd reps with 20# db snatch and jumping pullups: 19:06

Age 36
BW 188

25:02, as Rx'd.

Harder than I thought it'd be!

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.

17:59

25-lb, 30-lb, 35-lb
First time with DB squat snatch. Need to practice that one.

21:16

25# dumbells
9607 - 15:57
0508 - 21:00 - pukie!

DBSS 20# and PU on gravitron 110#
22.24

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

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

m/25/206/6'3"

16:20

As Rxd:

24:38

1st time ever doing one armed snatch w/ squat.

As Rx'd
23:54
Didn't squat as deep as I probably should have.
Had to break pullups up.

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

46/M/186
42.5 lb dumbbell
no assist pullups
28:42

M/35/168
21:20
BROKE UP SETS COULDNT GO STRAIGHT THRU

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.

34 minutes (32 yrs, 5' 6", & 166 lbs)

First two rounds with 30 lbs.
Last round at 35 lbs.

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

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

CFWUx3
sub'd 25-lb db for snatch
26:19
-getting back into it after 3 weeks off

Meyer- 30:35
G-32:57- 15lb
E- 21:26-jump pulls
J- 29:38 (15-35-45)

19:45

(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.

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.

M/23/5'11"/180

scaled it to 15, 12, 9 reps with same weight and 30, 25, 18 pullups

17:00

14:58

35# db snatch

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)

resting...

44/m/166

sub up KB snatches(53 lbs)

16:49

good one, especially after 2 big beers, happy hour

M/39/170 - as Rx'd

18:40

cfwu x 1
wod as rx'd
30:11

CFWU x2
round 1 & 2 w/ 30# dumbell
21.19

Shoulder ouch.
Crepitus bad.

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