this one is a tough one that looks relatively resonable at first; however, it is scary when your holding 95#'s over your head while panting from a 400m sprint. I will scale down a little for safety.

Great video on the journal. Boz's teaching is great.
Most valuable $25 I've ever invested!

WOW, I can go to bed early tonite. Thanks for the early post.

Wow... this should be interesting.

I did this workout last time it was up on the main site and I liked it so much that I have done it 3 times since then. My original time was 18:40 and I have gotten it down to 14:00. I like to call it the "Snatch and Go" workout. I will see if I can PR tomorrow if it's not freezing rain.

I'm beat and I love it.

Yesterday I did a Cracked out version of Fran with 21, 18, 15, 12, 9, 6, 3 45# thrusters and pull-ups in about 14 minutes.
To my credit it was at 630 in the morning - hours before I usually even open my eyes and for sure hours earlier than I've ever trained in my life.

Later I did 5x5 Front Squats. 115, 125, 135, 145, 145 (failed after 2). I'm better at 1 rep max and even 3s. I have to start working on 5s and more.

Today I did a workout with all of my least favorite things. I begged B not to make me do box jumps. He insisted that I do them BECAUSE i suck at them and hate them. Made sense so I agreed.
With a partner:
Run 400m
do as many pull-ups while the partner is going
Run 400m
as many box jumps
Run 400
As many wall balls with 14#

I did 28 pull-ups, 38 box jumps, 41 wall balls.
My worst fear about falling off the box came true. I bruised and scraped my shin up from ankle to knee. It hurt. My hands hurt like crazy too - 6 rips.

I look and feel beat up but I haven't felt better in months. I'm LOVING spending all day in gyms and working out every day. It's the life.

M/22/6'1/185

did first "Linda" tonite

as Rx'd
DL: 275
BP:185
Squat Clean: 135
10-9-8-7-6-5-4-3-2-1

32:38

This killed me. Literally. I died after my lower back exploded. With my one last gasping breath I asked my workout partner to post my time.

looks like the first mainsite wod that I'll actually follow VERBATIM for the first time in a long time...all of my "concotion-wods" are hybrids of mainsite and other affiliates.

This one sounds like a grand ol' time...

Have fun everyone..and remember,mid-to-late 3rd round when you are hurting,just wanting to call it good...the pain is shared...I will feel it too...just finish it and we will ALL feel so much better about it.

Looks hellaciously hard. I might try to do this one instead of whatever my coach at CrossFitNC comes up with. BTW found a funny 'cause it's sad article about fitness that nails it in The Onion of all places. http://www.theonion.com/content/news/majority_of_americans_never_use

This is one of those WOD's that remind me that I REALLY need to build a garage gym...
It's either
a) do the snatches, leave the gym, sprint 400m, enter gym, scan ID card, repeat, or...
b) do snatches, then run 400m on treadmill

neither of which I feel like I'll get in the proper "zone" with... I'll figure something out

COS #8:

Linda sold me all the way on CrossFit, because at that point it was the hardest workout I had ever done...or at least that I couldn't remember ever feeling more tired after a workout. It's a great one but definately not one to do too often.

Hum... will have to scale the snatch weight, but not sure what to scale it to...

45 might be too light and I think 65 is too heavy, but I will do a few test snatches to try to figure it out tomorrow...

Oh my...

First time doing this one. Looks like fun. Now it's time to go to bed and not have nightmares about snatches!

OUT!

alex_bragg, I am guessing FT Bragg, FT Carson here and I just go with the treadmill. Joe's look at me like I'm nuts when I run for 90 seconds, leave, come back panting and do it again and again. You see the folks slowly going on the bike and they look at you wondering why you are panting and sweating all over...I love it.

For Hang Power Snatch demo:
Click on the blue hyperlink: compare to 080426 at top of page. Then click on the blue hyper link on that page.

I will probably have to sub down to about 75# or 85#. The sprint may not be possible as the ice around here is still treacherous. Freezing rain tonite also, so may have to sub in some C2 rows (500m). we'll see....

#7

I did "Linda" yesterday! I certainly feel your pain trust me. My time was AWFUL simply because i could not hang onto the dang bar for the life of me. I ended up doing consecutive 1's while varying grips each time. My grip strength clearly sucks :( Really limits me on a lot of things

Anyone have any insight??

I had some slight pain associated with air squats and figured out it was my hip flexors. some stretching helped, and it pretty much went away. NOW ITS BACK WITH A VENGEANCE! I only have pain doing rapid fire squats. I've been putting some heat on it at night and trying to stretch but "jason" absolutely killed me today and I'm not sure what to do now. any advice?????

looks like a blast...gonna have to sub hpc though (not snatching yet w/shoulder)

#7 COS,

Your post literally made me LOL. I hope CrossFit Radio quotes you this weekend.

if the facilities i use aren't conducive to a workout that mixes running and lifting should i just do them seperately? i know that defeats the purpose of timing the workout but i don't know how else to do it.

AllisonNYC

Do you have a job? How do you manage to train/travel so much? Yes, I am extremely jealous :) Sounds like the life.

#18

Are you doing the samson stretch before workouts? I had some hip flexor pain in one leg and found doing a few samson stretch (30sec each leg x2 or 3) helped. Also use a foam roller (roll onto your hip flexor and just hang out there for a while) will help a lot.

Front Range Crossfit what! Denver is finally getting some love on the mainsite. Nice lockout Steve!

Achy breaky spine... gotya.

Did my own WOD this morning with some dumbell push presses and my spine is not liking me for it. I am cashing in a few rest days and walking more.

Have fun x-fiters

I'll have to train a little extra hard tonight and tomorrow morning for Matt Cassel dissappointing me yet again. Yes, just him. My anger will push me through those last few pushups I usually have a problem with. On the upside, 11 days till I get off this floating gray jail cell and can actually obtain resourses to follow the WOD's on the main site. I'm quite excited about it :D. The only positves I see about this place now is that we've been going through some crazy rolling seas, so if I push through a couple really hard pushups as we move up I'll be able to quickly pound out like 10 while we move down. It's pretty cool.

Grab the Kool Aid and GET SOME!

#9
Your article is sad but true. Out of all my friends I know of maybe 5 that actually workout on a consistent basis. What really made me laugh when I read the article was "In response to these findings, many Americans have urged the government to stop wasting millions of dollars on useless physical education programs and start focusing on real problems, such as obesity, arthritis, and chronic back pain." Wow, how can ppl even say that when part of the reason we have obesity, arthritis and chronic back pain is because they didn't take better care of themselves when they were younger. What a fat lazy country we have become....

Still not comfortable with Snatches and teaching myself technique so I scaled to 65lbs and took my time.

24:52

Great workout today. I've been doing CFE and my diet is zone ish / alternate day IF. I've been doing zone since August and intermittent fasting for about a week. I have lost 30# and feel absolutely phenomenal, the only problem I have is that I crave simple carbs (BAD) on days that I zone(usually about an hour after the first feeding), never on days that I fast. I am thinking of moving out of the zone. I am still getting stronger and faster, but I hate craving. Anyone out there have similar issues or any suggestions?

As RX'd in Boots and Utes
20:53

B. Prendergast

Wow! such hostility, take my word for it you really should post after youve been drinkin.

Also I cant help but wonder, as you are a teacher, if you display the same attitude towards your students when they disagree with your learned opinions.

M 200 lbs
18:48 as Rx'd

typo on last comment

-you really "shouldnt" post not "should" while drinking, rather

Main site prescribes a run, down comes the rain. Every single time...

as Rx'd
15:40(PR)
Previous 17:10

28:30

#27 JB,

The article is satire.

as rx'ed 23:05

Sub 75#
19:58

as rx'd
18:03 (PR)

http://www.crossfitgeneration.com

M/6'1"/180#/28 (for NOW, 29 in a few days)

34:09

I scaled down to 60#s to work on form. My Power Snatch form, let alone my Snatch form, need serious work.

Back to Pat's Oly videos.

This was my first snatch workout......good stuff but had to scale to 75 lbs , 21:17

Had to sub the 32Kg for the snatches (technique still needs work) 400 meter run was done in a sports hall 20 meters long (20 shuttles.)

21:18

Been having trouble with my left rotator cuff. I think I may have a slight case of tendinitis... Anywho, scaled the weight to 65lbs.

16:30 Brutal....

From a crossfit team in Northern Iraq - thanks for this awesome site. We appreciate it!

Wondering what the coach and rest of the team recommends for the alternative exercise or ways of strengthing a Type III separated shoulder - all ligaments torn from collar bone.
I can do almost every workout/exercise.
But, I'm having problems with Muscle Ups and Power Snatch.

Are there alternatives or specific exercises to that I can do to push through the Muscle up transition to get up and over the bar and with the limited stablization due to the injury for power snatch.

I'm 43 yo male.

i stacked this workout with 2 min of pushups and 2 min of situps before this and i got a real good burn...

Does the 95lbs suggested exclude the weight of the bar?

Can we PLEASE PLEASE PLEASE make a wod called the achey breaky spine?!?! ha

The 95lbs includes the bar

Never understood the 'do we include the weight of the bar' question. The answer is #1.16 in the FAQ but when we we post our body weight do we include the weight of our skeleton? I do.

M/43/74kg
As Rx'd. 28:25 min

f/39/154

65# power snatch-need to drop the weight some more to keep form

21:23

#29 Noel

It could be a couple things. I'm not a Zone expert and suggest you contact the highly-regarded Robb Wolf, but in the interim maybe try these things and see if they work:
1. Are you eating dense carbs at some of these meals (ie yams, beans, melon, etc)? If you pepper in some cruciferous stuff (broccoli, lettuce, spinach, etc) your system won't swing as much post-meal.
2. How much fat are you taking in at these meals? Are you doing the 2X to 5X fat multiplier, and reducing carbs as well?

Tell you what, plunk down a few dollars and get Robb's "42 Ways to Skin the Zone" ezine article. It's a great piece of literature (as seems typical for him)) and his website is pretty good too. Robb has a blog along with a FAQ at robbwolf.com that probably answers every question ever raised about the Zone. Seriously, the guy just has an incredible wealth of knowledge and is eager to help. Read his stuff ~

27/6'8"/215

28:09

Mornin'!

Did you know that they are STILL posting new stuff on the CF Games pages? I'm not sure why but I checked it out a couple of days ago and there are new "outakes" from The CF Movie, interviews, etc. Kinda fun.

gaucoin #48: Oh, man...does that mean we have to scale the BW exercises now for the "big boned"? Thanks for the chuckle.

I love all the "I had to sub... I had to reduce the weight" comments which completely mirror my own experiences with the oly lifts. At least I'm not alone. My technique must really suck which I'm working on, but it's slow going. I don't know how some of you animals do it!

M/32/6'2"/190

33:47

4th WOD and was finally able to not have to scale weight or reps. Not perfect form on the snatch.

Comment #9.

The last paragraph in the Onion article was classic....

So is the best way to develop the snatch, doing
overhead squats, and snatch balance? My snatch
technique is awful. Last time I attempted a WOD
with a snatch, I ruined my left shoulder. I blamed
it on lack of flexibility in the shoulder joint, but
the main problem is that I'm teaching myself technique.
Getting better, but some pointers would really help.
~Crossfit 4 life till death~

Mark: 80# 20:55 (heavier and faster than 4/26/08 effort, no breaks w/ HPS)
Theresa: 45# 20:52 (2 breaks in HPS, use more chalk next time, feeling more coordinated with HPS, next time increase weight)

bw 165

16:41 as rx'd

m/31/5'9"/167

scaled the snatches to 65 lbs due to previous shoulder injury, didn't want to re-aggravate.

18:30

28:27 As rx'd
Very, Very, Very slow, but I felt better with the snatch move (only my 2nd or 3rd time to do the snatch) so I am improving, and that is really what counts. Keep up the good work folks.

M/24/188/107

3 rounds of
15 hang power snatch 20kg
400m "sprint" on treadmill'

first time snatching so didnt take time.

6:30 am workout. I'm starting to get used to it.

100 OHS with 75# for time...
every 2 minutes STOP and do:
5 burpees
10 push-ups

12:38

I think Brendan was inspired by the workout he did with JroCk yesterday. He wanted to see me suffer at least a 3rd how much he did. But of course, he finished like 7 minutes before me on that past of his workout and went on to do more....
I wanna be fit like B, JoCk and J. I think it will happen. Hang out with people who are faster and stronger to become faster and stronger.

WOW #22: I'd be happy to tell you if you send me an e-mail. Not the kind of information I'm going to dish out on a blog to an anonymous poster. It's funny, I was just talking to JroCk about this yesterday - it's one of the most popular questions I get asked... along with - which certs have you been to, did you ever get that muscle up, are they real, can I see them, can I touch them?
I'll answer all of them on my FAQ page. ;)

Back to the gym :D

Shamefully, I was in la la land coming off an all-nighter and accidentally did hang power cleans instead, which are much easier. Oh well.

15:03

Second crossfit workout ever. Subbed 65#. 21:40 walking 50 yards to indoor track and back between exercises.

150 5'7.5" 33yom

as rx'd 22:59 pr

1st time doing weight as rx'd and even at that beat previous time- form/rom was awesome

ready for more!

19:00 as Rx'd

26m/5'10"/180
80# snatch
Landed in full squat instead of power snatch
23:14

First snatch workout, scaled to 65#

awesome workout

20:17:47

Scaled to 65#
18:49

"Unintended Consequences" by John Ross, which nobody wanted to buy even at $10 before the beginning of this month, is now selling used on amazon for $150.

and, it's cheap at twice the price.

15:15 as Rx'd (PR)

Took me 19:00 last time. Ripped my left ring finger for some reason - guess I had too much of a callus.

First two rounds of snatches unbroken. Third and fourth were broken 11/4 and last was 7/5/3.

I really like this WOD!

did three rounds
scaled down to 65 lbs

about 20 min

As Rx'd 22.57 on threadmill

Did snatches in sets of 5.

Great workout, think my snatches got better along the way and I got more confident in my snatch aswell. First snatch workout since starting crossfit almost 2months ago. Have only tried them a couple of times before.

Really intrested in the muscular/fitness difference in snatches, cleans, power vs squat etc. Gonna look in the forums. If any of you have links to good articles its appreciated!

33/M/180/6'00"

23:15 as rx'd

Runs should have been a little faster. Snatches in 5's the whole time.

Dan D.

As Rx'd for women weight 65#

17:31

First time did this WOD with prescribed weight. Last time did this WOD with 45# and it took me 19+minutes.

I can't snatch. I've tried it a few times, I'm still working at it, but I think its an issue of shoulder flexibility. Would subbing in hang power cleans work, or should I try something else?

30/m/5'10"/215

Scaled weight to 65 lbs, because my snatch technique is not solid.

15:19

Suck at Snatch...but worked through it with bad form and 95 lbs anyway. Ran on Treadmill at VIP.

24:21

First time for hang power snatch "Nancy".

I was hoping to be able to bang these out like when I did "Randy", but somehow, doing one of my least favorite activities (running) between sets of 15 really made the weight heavy. I had to consciously jump and think "shoulders -> finish" as I worked. I broke rounds 3, 4, & 5 into 3 x 5s.

As Rx'ed 18'18"

Ripped a few new holes in my hands under my pinkies at the end of round 3, but managed to hang on...

started w/ just the bar for the first round, then bumped up to 55 for the rest...run was on a treadmill. 34:28 total

24/m/245

as rx'd

19:24

CFWU- minus extensions
40lb. HPC's
23:54

As Rxd in the garage gym
Runs on a hill outside my house

15:27

That was rough but nothing like yesterday, or FGB, actually enjoyed it a little bit...Does this mean tomorrow is going to be brutal?

5th WOD ever and 3rd in a row..this is great..can't wait to see what suprise we get in the morning.

15:50

1:20 faster than in April. Go figure! I was running so slow I might as well of been walking.

32m/71"/170

20:05

Lack of equipment necessitated sub of Dumbell Split Lifts for HPC (didn't read through logs to find proper/accepted sub, but seems to have done the job for me).

Scaled with 75lbs.
29:13

I tore another callous. This time on my left hand. What a good WOD. I think I could have shaved off a good minute to minute and a half with the running. Had to run on a treadmill at the gym and it's max speed is 10mph.

As Rxd: 21:10

m/5'3"/160/28

as rxd
(95# and runs on a treadmill in the gym; added some seconds for sure)

31:36

unable to do any of the snatch sets all the way through, broke each one into 3 groups

1 set of 20 pull up warmup
1 set of 20 pull up cool down

As Rx'd

13:04
25m/197#/6'

Male/26yrs/6'0"/170lbs

Warm Up: (not for time)

CFWUx2

Five rounds of...
5 155lbs Squat Clean and Jerk
5 Muscle-up (No Kip)
10 20lb med ball GHSU
10 20lb med ball GH Back Extensions

10 minutes rest then the WOD

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

12:04 Rx'd

This Illinois weather is absolutely beautiful for driveway workouts, keep it coming.

28/M/140

Wow, brutal.

Scaled to 75 lbs for snatch

23:39

This is one of those workouts that really sucks for me...

My coach with the garage gym is gone this weekend so I have to go to the Gym....

Treadmills Upstairs, Weights Downstairs..

Anyone have any suggestions? I'm thinking of just doing something totally different.

is there anywhere where i can find a video teaching the butterfly kip? or can anyone explain how to get it right. thanks

#9 Is The Onion meant to be sarcastic? Like, there's no way any of that is real news. It's funny, but I don't think any of those quotes could actually be serious. I don't know... just didn't see the point in reading that except to laugh. Maybe that's the point though, I've never read The Onion.
So, I travelled through time last night. We went across the International Dateline and now we're repeating Friday, Dec. 14. I guess this means I do the WOD twice? Hm... how exciting!

as rxd.....17:22....jb

sub 75 lb

16:37

65#
16:59 TOUGH!

25:20 as RX'd (I'd try to say it was the gravel, but I was so dead I really don't think it slowed me down much). Working on setting up a pullup bar at our FOB, currently doing pullups on a 2x4.

My guys are pretty intense...and I am usually leading the pack...except when it comes to low to high overhead exercises.

I am following the Endurance/ Main Site Science and do not wish to mess with the science by adding my own hybrid.

Pls advise an alternate exercise/s that will facilitate the same benefit!?

Pat sends...

m/44/175

as rx'd
19:08

2 mile run cool down

18:31 as Rx'd

F/22/5'6"/140

Modified to 55# hang power snatch, ran around unit plaza (~411m)
21:57

Never could string my HPS's until today so I'm super happy!!

33/F/5'10"/150

65#; outside runs
15:54 (PR by 2:09)

#101 Pat,

If you want to stick with the main site science, then there isn't an alternate exercise that provides the same benefit. Swallow your pride and just do it. It's not about whether you're leading the pack. It's about improving yourself. And there's no better place to start than with your weaknesses.

20min 11sec

Snatches with 45lb
Run on treadmill 1% grade

The new treadmills, although conveniently located by the lifting platforms, take forever to get going. Would prefer to run on the track. Maybe next time I'll drag a short barbell up to the third floor where the track is.

20:50

M/46/5'9"/160

As Rx'd with 65 lbs
19:35 (Treadmill)

Note for next time: 65lbs good weight for me at this stage.

23:38 as rx'd

As Rx'd and hurting at 34:00

18:50, out back of st. 5

CRWUx3

24:17 ran outside with small incline

I think I run faster on the treadmill...don't push myself outside like I do on the treadmill with sprinting. Focused on proper technique with snatches....maybe too much focus as my time is like a turtle compared to those posted!!!

100 double unders afterwards

TOODLES! :)

this is the first time I have ever posted a comment. i have been doing Crossfit for almost a year and feel like I am in the best shape of my life. i want to thank all of the people who have posted their inspirational stories and to Coach for devising this awesome program. I have never done a real muscle-up but I was determined to do yesterdays wod. I struggled like hell and couldn't do it as Rx'ed. I did 30 jumping mu's. I must have missed 3x as many and it took me almost an hour and I was exhausted but I am going to get this down if it is the last thing I do. Thanks Crossfit

m/38/189/70"

Burg WU x 3

Scaled to 65#, runs about 520m at PAC with stairs

19:30

18:37 with 95lbs.
Ran on the treadmill

I don't understand it, but I feel like I'm the inverse as everyone else when I run on the treadmill, in that I can't run as fast and tire more easily than if I was running for real. I feel like it's much harder for me to maintain my stride on a treadmill, so I guess that must be it.

37/M/180/6'1

Scaled to 65 - still working on snatch form. Seems like a common theme.

18:15

35m5'10"206#

Can't believe how slow my run splits were. This is the first long metcon I've done in months... stamina is suffering so I'm returning to mainpage WODs.

15:52

14/11/08
Scaled to 30kg for snatches
R1 1:29 / 1:56
R2 1:40 / 1:46
R3 2:04 / 1:49
R4 2:04 / 1:44
R5 2:10 / 1:29
Total 18:16

WU .5 mi walk on treadmill
WOD
22:27

M/39/6'0"/155

40kg
28:15

My first wod back from nearly two months on the DL. I lost metcon more than technique or strength which is what I expected. I also lost the callous on my thumbs from the hook grip which I hadn't even thought about so I had no tape and had to do the last set with no skin there. Ouch!

Sailor Erin - As you suspect, The Onion is satire. Its entire existence is to make you laugh. I haven't read the article yet but I'm going to now.

Now, off to surf. I love having friday's off.

m/36/165

Five rounds for time of:
95 pound Hang Power Snatch, 10 reps
Run 400 meters

16:40

25/m/5'11"/197
15:40 as rx'd

37M/5'10"/166#

Warm-up: 100 SU + 50 DU; CFWU (11x3); Burgener WU.

As Rx: 19:59

Cool-down: hamstrings stretching; foam roll.

Off PR by 0:28, however this is my first time w/Rx weight. Outdoor road course for runs.

There has been some talk against high rep O-lift WODs. For me, such WODs reinforce good technique. As I fatigue, I need to rely upon the most efficient movement to complete the lift. Such WODs "force" me to do the O-lift correctly.

m/45/230/5'10

As rx'd: 24:19

M/32/189/6'

As Rx'd: 22:52

First set of HPS unbroken, 3x5 for final 4 rounds. Mixing these with runs is just mean... :)

M/39/5'6"/193

As Rx'd - 31:31.

Damn... everyone else is so much faster. I gotta stop and catch my breath now and then!

2.5 snatches/minute
65 m/minute

Think I'd be better off with a fast walk on the treadmill - take less rest in between and slow down on the snatches.

Slow - but feeling good today.

F/32/5'7/130

35lb barbell

20:21

Wanted to work on form with the barbell. Will up to 45lb, maybe 55 for next hang power snatch workout

m/32/188/6'2"
Rx-15:05
m/32/184/5'11"
Rx-21:10
m/32/182/6'
75lb-16:37
m/52/180/6'
45lb-16:11

as rx'd: 18:13

2:17 faster than last time.

22:36 as rx'd... tore another two holes in my hand

m/190/6'3"/28

27:00
Trying to get stronger. Had to go up and down four flights of stairs every time I ran.

M/39/6'/235

400's on indoor track

29 minutes

30yo/M/6'4"/218#
Not a bad day!! I actually enjoyed myself with this one. My goal was to make sub-4min rounds, but I could only manage 4:11 per. The good news is that the pain was minimal (compared to last time) and I felt fast, so I’m happy.

Last time-31:50 (b/c of multiple injuries)
Today-20:55 (PR)

45/M/6'/180

TIME: 15:22 AS RX'D

5 ROUNDS OF:
400-M RUNS
95 POUND HPS @ 15 REPS

1 HOUR OF KRAV AND 1.5 HOURS OF JIU-JITSU LATTER.

HOTEL CALIFONIA

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Bwt: 136

As Rx'd

14:57 (pr)

Much better than last time, first 3 pretty much unbroken. This sucka is a tough one.

this was so tough! only my 5th workout in crossfit. but i love it! did it in 20min. but a little modifide . did 15 overhead squats with a 25 lbs. bar. im hurting! but hurting good!!

75 lb Hang Power Clean + Jerk

32'01"

32/M/170

As Rx'd : 20m02s

1707....... 65 lbs

go chief no pull ups

23:57 as rx'd

14:08

24m/180/5'9"

~26:00

Did this in the campus gym. snatches as Rx'd but had to walk about 20yds to treadmill and wait for treadmill to speed up and slow down then walk back. Also did with a partner, but rarely had to wait for him.

15:36
subbed 45# for the snatches
run on treadmill

m/33/6'2"/250

as rx'd - 20:25

F/37/125
started with 65 pounds but dropped to 55 after first 6 reps- my snatches are pitiful! Runs outside with inclines... 19:47. Shoulders aching!

m/35/216/5'11

As Rx'd
21.45

19/5'10/74kg

As Rx'd :25:05

first actual time doing snatches so im happy with that

as rx'd
15:44
5'10"-178-31
1st time for this one.I like the snatches!!!

23/m/155 just starting day number 3

snatch technique needs a little work. Sub'd 70#s and run was on a treadmill at local gym.

even with the waiting for it to speed up and stop managed 24 flat. Had to break last from 15 straight did two sets of 8.

the running adds a nice je ne sais quoi.... oh wait i do, pain hahah loved it.

M/25/135/5'11"

19:21
First 2 rounds 65# Power snatches then sharp pain in shoulder, next 3 rounds 95# power cleans

OH Squats 95# 3 sets of 10

sub 400m with 21 flights of stairs (7 flights 3 times)

20:56 with 95#

19:22 Rx'd

26:15 as Rx'd, in the bright Dominican sun starting at 12:45 pm. The run, I mean. Thank God for AC during the snatches.

as rx'd - 15:32
HPS-8/7-then all 5's
Runs felt difficult, but snatches were better than last time.

32/m/210/6'5"

24:10

That hurt

M/31/142

Subbed 65# for hang power snatches:

18:23.

400 splits were 78/80/79/80/77

41/m/6'02/190#

18:02 - I had to drop the weight on the last set of hang power snatches to finish

I am sore

48/m/193

Subbed row for run, as Rx'd 22:18.

subbed rowing for run
95# hps

30 min

M/167/23
19:40 AS RX'D
Definitely one of those workouts where you walk out of the gym and feel like a new man.

Briefly read the WOD and mistakenly did Hang Power Cleans.

15:33

20:51 PR

YEA! almost a minute faster than last time. Scaled to 75lbs again. Avg HR 181, peak 190, rec 69.

15:38 as rx'd
snatches were easy, runs were brutal!

M/48YRS/5'7"\157
subbed to 85lbs rowed. 24:22

~25 min

subbed rows for runs
about 2.5 min of transitions.

37/m/200

25:20, subbed C2 for runs and scaled way down to 65# hps as I'm new to that lift.

Did
15 75# Hang Power Snatch
.25 mi run

Rd 1 + 2 - 9:29
Rd 3 - 6:45 (includes first 5 snatches of round 4)
Rd 4 - 4:57
Rd 5 - 4:21

Really felt like puking on the last .05 miles.

SUBBED 75# ON THE HANG POWER SNATCHES BECAUSE LEFT SHOULDER IS BOTHERING ME A LITTLE...HOPEFULLY I WON'T HAVE TO SCALE WOD'S MUCH LONGER.

FIVE ROUNDS FOR TIME OF:
75# HANG POWER SNATCHES, 15 REPS
RUN 400 M

TIME: 15:33.14

Forgot to put the total

Total - 25:32

Warmup: 4 min easy run, 3x1 min fast, 1 min. slow; three rounds of Burgener warmup with 45, 65, 75 lbs. respectively.

WOD: 80 lb. snatches, otherwise as Rx'd, 14:26. This one goes right to the top of my list of favorites. This is only the second time I have attempted snatches with anything more than an unweighted bar, am getting used to it and loving the progress. My form still resembles a large monkey trying to frighten away predators, but I am having fun and getting a great workout.

Finished up with one set (4 min.) of Tabata rowing, slowest split sustained was 1:36 (sorry, can't count calories all the time - real rowers talk about splits not calories). Attempted Tabata pullups but after three rounds out of eight I realized I was fried and had nothing left. Nice way to cap off a great week.

F/29
18:36 with 45#
Last couple rounds were tough. Great WOD!

45/m/71 kg
3xCFWU
3 rounds of
30 kg HPS
400 m run (treadmill, 14,8 kph, 2%)
time 14:48
Gym was closing, next time I hope to do 5 rounds.

42YOM/6'2"/255

28:28

First time doinng any type of snatch so I scaled it to 65#. will probably use RX'd weight next time.

Day Behind. Scaled "Jason". Details there.

20:15

33 yom 220 bwt

had to reverse order due to limited time available in gym to run
5 rds of
run 400 (5 laps in gym)
15 95lb hang power snatch

time: 18:25
last time (normal order): 30:58

47/M/184
As rx'd
31:11 horrible everything. (Lame Excuse that makes me feel better=2 hours sleep)

Luv'ed it!

ITBS so subbed ~ 1:30 Jump Rope for 400m

18:35

as rx'd

18:20

21:36

75lbs hang power snatches

3 sets side to side pullups 75lbs assistance
3 sets prone pulldown curls 50lbs

I worked up to a max rep on snatch with a friend, then we ran 2 miles

got 125, and I forgot to time the run.

Age 52/BW 245# Subbed 500 meter rows for runs = 40:10.

rx'd 14:06

88 pund snatch

20.48

m/24/190

As Rx'd

16:45

I liked this one!

For Pin:
40 push ups
75 curl ups (crunches)

WOD: subbed 75# for HPS (1st time for HPS)
19:47

32 mins
Had to run upstairs and downstairs at my gym....
treadmill running

sub #85 for hps, 95 was a little too much

m/50/6'3"/254
28 mins
sub #85 for hps

m/34/6'2"/185

as Rx'd

23:57

Used treadmill but at 9.0mph for each of 5 reps (took treadmill a bit to get up to speed).

As rx'd;

37:28

m/37/185

Substituted with 45 lbs dumbles alternating arms and 10 reps per arm per round.

Ran on the treadmill.

27:24

18:19 as rxed.

Missing parts of my hands
Thanks to LTP and Sofa for the push and tape

I am not very good at the oly lifts, but I thought I would give this a try after working on form with 45#.

As rx'd 16:08 - Blew me away. I was hoping for 20 minutes. 1st time doing the runs outside instead of the treadmill. It was nice because it cooled me off.

I also tried to do Jason this morning but I had a DNF because I had to sub 4 pull ups and 4 dips for each muscle up. I gave up just before the last 80 of each. First time I have even given up on a WOD.

Because of that, I ordered my rings today and killed today's WOD at lunch.

as Rx'ed 21:40

anyone else lower back a little sore?

I think I'm gonna meet pukie on this one..lol

26/f/5'2/133#

breakfast: run 38 minutes = 5.7 miles

cfwu

WOD:
5 rounds for time of
15 x hang power snatch 65#
400m run

time = 15:49

just a lil bit faster than last time. legs felt like lead on the runs. need to find better rhythm on the snatches.

M/19/145#/5'10"

Subbed hang power clean for hang snatch (not comfortable enough with snatch form to do hang snatch)

5x15
5x400m on tredmil (no where to run where the lifting stations are

16:20

M/43/6'0"/175
5 rounds
75# hang power snatch. 15 reps
400m row instead of run. rainy and cold here in DTW.
Trying to work on correct form instead of rushing through workout for time. Still working on correct form in lifting.
39:45

CF WarmUp then:

Modified Buttercup w/45 lb bar

3 rounds
15 x Hang Power Snatch
200m run

8:59

Turtle slow compared to anyone else but at least I can feel my wind picking up slightly...

Wife out and my 3 kids upstairs sleeping, so I've no chance to finish this wod today.

Instead: late buy-in on 100-day burpee challenge ending 31st dec. Did first 15 days (=120 burpees). Only 37 days behind now...

37:45 -> last 25 snatches with 45 lbs

Switched order (would have bet that it was run 400m first) - legs mush from yesterday's wod. Was a lot of fun, got some weird glances (although not as many as for the inverted burpees).

Treadmill running, total about 20 min.
Speeds (15.5km/h, 14.5km/h, 14.5km/h, 15km/h, 15.5km/h) - could have run faster but don't feel comfortable on treadmill.

27 / M / 5"11 / 161 lbs

First time doing snatches

scaled down to 75 lbs this time

21:39

as Rx'd
21.30 snatches were ugly ended up being high cleans into push press, but ive got to learn something. Wiped me out.

As Rx'd

21:10

As required. Took my time on the hang power snatch, but it felt good.

30:41

Aloha,

Jordan

M/47/6'/184

5 Rounds

400 M Run
55#
65#
85#
85#
85#
16:37

21:23

Subbed 500m Row for 400m Run

Von ugly shoes could never get a time like that. That was actually me

29/M/5'11"/200

Gonna take the next couple days off. Start up fresh on the next 3 days. Body is wore down and haven't enjoyed the kool-aid as much lately. Need to wait a couple of days, so by monday i'm ready to hammer that glass of kool-aid.

As rx'd for women's weight - 65lbs

14:27

Snatches for the very first time felt like snatches and not a jumping front raise. Starting to almost get it.
Ground was very wet so runs were slightly tentative. Legs sore.

as rx'd 20:20

23/m 6'3" 245 lbs.
11:13

Weird, it gave me a message that my post was being held up for approval...that's new.

CFWU x 3 (actually a mod'd version...snatch balance, GHD SUs, PUs and dips on rings).

For various reasons, subbed 10 40lb db snatches per hand per round (tried 15 each hand for first round, but I hit a wall so scaled back those 5 per hand to maintain).

21:30

Just couldn't run today. Poor performance with both modalities, will be better next time.

Incidentally, #9 G3ntle, that Onion article was hilarious - thanks for that!

m/29/5'9"/168#

I've been using the treadmill for WODs involving a run up to this point, so today I decided to venture outside and amazingly after careful measurement I discovered that 1 lap around the block where my gym is located is exactly 400m, who would've guessed it. Unfortunately for me that block involves a 200m down hill followed by 200m uphill, but what you gonna do! First time doing barbell snatches for more than 5 reps so I didn't really know what to expect.

Today's WOD

5 rounds of:
15x Power Hang Snatches @ 95#
400m

As Rx'd - 19:58

Fairly satisfied with this for the first attempt, but I know I can go faster.

as rx'ed 28:37
Semper Fi

30yo M 175lb 5’10”
CFWU x 3; 10 pull ups, 10 ring dips per round.
Hang Power Snatch 45lbs x 5-5 65lbs x 5.

Five rounds:
75lb Hang Power Snatch, 15 reps
Row 500M
Time: 24:11

Foam roll after. Subbed rowing due to rain.
Compared to 080426: 25:36 with 65lb HPS and 400M runs.

M/26/6'2/195

as Rx'd

27:01

Priceless look on the guys face at the front desk, watching me run in and outta the gym like a crazed animal! First time doin HPS and lost some time goin in and out, it's all good tho...CROSSFIT is Radical! love it.

As Rx'd: 23:34 (run on treadmill)
This one seems like the evening-out from 'Jasons' body weight focus. I need to gain like 15 lbs!

M/29/145/5'9"

m/29/5'8/157

As Rx'd
26:34

As always, it sounded easy until I tried it.

22:04

m/34/6'2/245

135 snatches

M/24/5'6"/160
did dumbbell 2x35 power snatches instead. Otherwise as Rx:
22:32

Fiancee:
F/22/5'3"/160
subbed 2x15 dumbbell snatch
subbed >300 run (approximation)
three rounds
24:23

I am very proud of her

20:28

Sets of 10 for snatches =(

M/36/5'8"/190

20:15 w/ 75#s

Rx (-) 65 lb snatch due to sore shoulder, looked like something between a hang power snatch and a hang squat snatch. Not real happy though my wind felt really good on the runs.

18:47

m 44 5'9" 181 lb

did 3 rounds... they turned the lights off on me approx 15 min... couldn't see the clock

m/6'/192/27/12%BF

As Rx: 16:35

Gooooood workout... Exhausted

jason as rxed
13:39
bwt 170

M/34/5'10"/198.5lbs

As Rx'D 19:31
It takes about 20-30 seconds to get from the weight room in our P.D. outside. With a running clock, I guesstimate this adds about three (3) minutes to the workout.

15:40 3 rds rx'd
2 rds 75lbs.... needed to work on my form!

CFWU as Rx'd

WOD as Rx'd

34:51; lots of time spent walking/trotting thru PAC gym to indoor track, don't know if it matters as it is an opportunity to take a breather so to say it slows me down is sort of BS....

the time is what it is and if I work out in the same location the time "to and fro" will always be factored in.

M/33/6'/209-ish

20 minutes round-a-bout

scaled down to 65 to work on technique. I think I got it. Used a lot of hip action. Can't wait to get home & explain to the wife how great my hip action was. Maybe, I can teach her the technique:<)

Dave

Time: 32:41

Subbed:
75# rounds 1,2,3
85# rounds 4,5

Great WOD. Love the lift, great fun!

POSE for ICE running:

I have been diligently practicing my POSE technique over the last 2 months and feel that it is the better way to run on icy surfaces.

Running conventionally, your lead foot strikes ahead of your center of mass and puts pressure on your foot to slide out from under the ice, increasing the risk of a hyper-extended knee (and ligament). I know, this has happened to me a couple of years ago.

With POSE, your foot lands directly under your mass, therefore there is less pressure to slide. The problem with POSE is that you will tend to "spin your wheels" a bit more, but that is perfectly acceptable to the alternative.

I wonder if Brian has ever investigated if Penguins adhere to POSE mechanics.

As Rx'd with women's weight 65lbs

19:11
f/27/128

21:21 Rx.

Tested my grip somethin good.

I wish the 400m run we use at our gym did not include about freakin hills. I guess I will be better because of it!

M/19/150lbs/5'8"

WOD as rx'd on treadmill with 2% incline:

27:53

Ran consistent 90 second 400's for the first 4 rounds, and then a 98 second 400 for the 5th. The snatches killed me

M/19/150lbs/5'8"

WOD as rx'd on treadmill with 2% incline:

27:53

Ran consistent 90 second 400's for the first 4 rounds, and then a 98 second 400 for the 5th. The snatches killed me

38m/6/183

wod as rx'd since 5/22/08

thought I started timer, but didn't (sorry Dana)...figure sometime in the 18 to 22 minute range. 3 minutes slower than Dana

witnessed Musselman's 11+ minute wod...he's beast.

runs were a little more than 400 meters

19:43 on the treadmill, incline of 1.5, speed at 8 or above. Didn't push the runs at all, focused on POSE form, HPS way slower than I anticipated. Wanted a sub-18 time but finishing felt just as good today. Post-WOD I got happy with the foam roller again.

Smokin' time, Corson!

nowhere to run - treadmills all taken

subbed 25 doubleunders for the 400's
subbed 95# HPCleans for the HPSnatches

Rd 1 - 2:34
Rd 2 - 2:40
Rd 3 - 3:44
Rd 4 - 4:06
Rd 5 - 3:59

17:04 total

m/28/175

19:55

400 = Treadmill 0.5% .25miles

90 pound Hang Power Snatch, 15 reps
Run 400 meters
90 pound Hang Power Snatch, 15 reps
Run 400 meters
90 pound Hang Clean, 15 reps
Run 400 meters
90 pound Hang Clean, 15 reps
Run 400 meters

Scaled weight to #75

26 minutes

24:09

previous: 33min (hangover)

31/m/197

19:30

85lb instead of 95lb snatches

as rx'd 18:56

scaled weight to 85 pounds
running was no problem, but those snatches were rough.
38:03
I got dominated.

24/m/185

worked on Pose and snatch technique

Mike F:

sub 65# HPS

23:24

Brian C:

sub 45# OHS

15:09

Robert V:

sub 30# OHS

17:16

Jay V:

sub 15# OHS

18:35

as rxed 15:42

32/f/5'4"/130

w/65# and runs in the rain, blechk!

16:58

First time doing this wod. Snatches are feeling more natural now.

M/19/6'4"/215lbs

as rx'd: 15:38

bw 252.5. workout with Mark
I did 95#, Mark did 65#.
April29 time was 24:02
This time 21:14, very pleased with my progress! Mark was 19:45.

M/25/6'1/175

Bergener WU

Form work on Snatches.

WOD: subbed 65# HPS & run 400 M on treadmill

Need a lot of work on flexibility in order to get into the proper position on snatches.

M/29/185/6'

CFWU x 3

WOD as rx'd

22.49

sub 53lb KB and did 10 snatch right, 10 snatch left and then 400 meters for 5 rounds. 15:37 Gotta order those bumpers!

23/M/173
----------------
Subbed 95# Hang Power Cleans

Roughly 29mins.

sub'd 65lb HPS

20:22

around 17 mins
good workout thank you!

m/26/178/5'"10
rx'd- 12:48

oops I am wrong around 32mins I guess forgot where I started

WOD ;15.10.
hps @ 31k,still working on technique,so did it at 31k to keep going ,and not reverse curl the bar,still bending arms too soon,but got a pr while practicing ,so more practice,more stretching.

22.m.136.65"

as rx'd
32:54(PR)
*first 2 rounds of snatches were rough but this definitely trained my form in snatch so overall pretty happy even tho time sucked

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters
89 pounds
sub'd 15 burpees for run

18:07

as rx'd:

21:33

ripped off a few calluses just for good measure

as rx'd

time was about 22 minutes....spent more time running around to get on treadmill in my gym...good workout though

m/41/183

sub: 65# x 10

21:34

ready to increase load next time

31:09

Sub row (still injured!)
65#

m/37/144#/5'8"

Used 65# for HPS for 15 reps
400m run

Time: 17:25

20/m/6'2"/195 lbs

As Rx'd:
18:25

19 min.
wasn't feeling it today...

38/M/180/6'

as rx'd

16:43

48/m/142
hang power snatch 75#
treadmill @ 8min./mile
19:06

Does anyone have and knowledge on running ultra marathons or training for them?

as rx'd

time = 25:03

had to go upstairs to get to TM every round,
about 45 secs from wieghts to TM

as rx'd 24:49

Read WOD wrong

15 Hang snatch (full squat)
400 M run

5 rounds

27:10

Tough day - Thanks coach

23:30

Winter is cold, used treadmill.

18:14 65#

29/f/115

did the inverted burpee wod

40:27

1st round did hspu
rest just went to handstand

taht sucked

m/30/205/6'3

First time trying hps for reps. i went with 85#, and wished I'd stuck to the rx'd weight. still a really fun workout, and it probably did me well to focus on good form.

16:18.

M/47/6'/207

as RX'd

21:12

Sub: 2 Pood KB snatches for hang power snatches
400m x 5
27:25
m/51/215

42/M/145

(started w/85 lbs ended w/65lbs)
14:20

first time doing snatches...got the rhythm by the third set.

100 lb snatches
400m on treadmill

28:50

M/27/185

As Rx'd

28:02

27:27 w/something resembling a hang power snatch.

as rx'd, used 40kg bar

22:30

Anthony (M/30/168)

As rx'd

16:02 (PR)

Subbed and scaled to 4 rounds:

Skipping 100 singles instead of running.
Scaled to 17.5kg (~40#).

~30 mins.

3 Rounds as Rx'd
11:29

Catching the weight in the hang on the way down really makes my back tighten up. Didn't want to overdo it so called time after 3 rounds.

Wow, big fan off the hanging power snatches.

As Rx'd at the Y.

23:05

3rd WOD for me. 20:04

75# on Snatch
Run was on treadmill.

I was tight from Thrusday.

M/43/190

Todd: m/35/160/5'10
24:34 as rx'd
My ring fingertips are tingling; odd.

Teri: f/36/153/5'7
scaled to 45#; working on form and this weight was still a great challenge
23:47

We ran on an indoor track, where 13.5 laps is 1 mile; we did four laps. So, we ran >474 m each round. Everything hurts after Jason and this WOD. In less than 12 hours we'll be punishing ourselves with whatever Crossfit Philly has planned. Really excited to meet them there. 3-2-1 GO!

owww owww owww

RX'ed 23:56

As Rx'd

29:17

ok, so I did Mr. Joshua yesterday instead of Jason since I have a PT test coming up on monday and needed to fine tune my run interval. This made a welcome if painful addition to that plan.

As rx'ed 15:23

m/41/163/6'

sub 75# for snatch:

22:52

17:10 as Rx'd

M30 6'2" 188#'s

*keep in mind, just able to do snatch and OHS as of two weeks ago*

as Rx'd

19:43

did all 400m on treadmill under 1:55
2 rounds snatch unbroken, others 10:5

was awesome WOD

As rx'd but with a set of 25 stairs in between the snatches and the 400m run..... awesome workout.

20:26

38/m/5'11/163

5x: 68# HPS, 15 reps and Run 460 meters
21:59

First time doing snatches. Scaled down to 45#s to work on form. Will jump up to 65 next time.

16:37

26/m/5'8/160

as rx'd - 20:10 back was still sore from diane a couple days ago. 40 sec slower than last time

Chris - 18:47 (75lbs)

65 lb HPS x15
300 turns jump rope
5 rounds 23:32

25/m/5'11"/175
subbed 2min jumprope for run
24:24

Modified---
5 rounds of:
95# HPS x 12(vice 15)
400m

Total time: 23:31
400 splits--1:40, 1:44, 1:38, 1:36, 1:34

Did crossfit total today from CFB

235/185/365 pr'd

Semper Fidelis and God Bless

M/41/5'11"/185

75#
23:53

F/38/5'6"/140

55# for first round then decreased to 50# for remainder

22:08

4 rounds (ran out of time), subbed 500m row, but snatch as rx'd:

23:18.531

Snatches still suck but getting better. Scaled using the bar. 19:42

40/M/153

5 rounds:
65# HPS(last x did 50#)
500m row
24:27(2:10 PR with +15#)

35/M/6'1"/190
As rx'd
18:11

5 rounds:
45 lb KB snatches--15 L, 15 R
500m row
24:15
Still suffering from post-deep fried twinkie hangover, as I had many o' dems.

M/36/5'7"/180

scaled down version

5 rounds for time
HPS 55#
400M run

17:13

30/m/195

19:36 modified

subbed #75 hang power snatch.

M/36/200

as rxd 14:28(pr)

I really need to start eating better.

22:45 Sub 75 lbs

20/M/172

As Rx'D

21:11

My grip crumbled with this one. Hang Power Snatches...a new weakness!

18:01

65lbs
(go to 70lbs)
Treadmilll 7.1 to 7.5

45 #, coulda done more
16:57

24:23 @ 85#

M/25/165/6'0

28:07 @ 65#

M/18/135

did Fran as rx'd for the first time! 7:23 (PR!)

M 37 5'10" 153#

5 RFT: 15 HPS (2x25# DB), 425 m run

26:43.51
HRM: 32:23, HR: 180 avg, 201 max. Whew.

+15 extra HPS reps at beginning, because apparently, I can't find the start button on the stopwatch. Oops. (90 HPS total, 75 counted)

32/M/165

Time: 16:21 Rx'd.

Warmup: skipping

CFWU x 3
+ additional shoulder/broomstick work

Buttercup WOD: 3 rounds with 45# HPS

15 45# HPS
run 400 m (with some ID10T errors with the new treadmills)

26:57

BW 174

12:15 as rx'd

1st full WOD this week after some sickness and it felt pretty good.

Performed PS @ 65#

19:10 (lots of brilliant coaching throughout from CFSV's Coach Judd Xavier. Good instruction was better for me today than a great time. By the 5th round the mechanics of the movement were working in my favor...thanks Judd!)

Observations: gotta get that hip explosion, elbows up, and shrug in sync...and w/o pulling it with upper body strength. Lock out shoulders, but not too far back.

Goal: 15:00

Goal is 15:00 at the required 95# (i was "coached" out of the Rx'd on this day, saving me some pain)

18:35

M/34/180/6'0"

As Rx'd 21:30

Wasn't feelin it today :-(

M/29/160

as rx'd
24:27

m/29/73/183
Internet was unavailble
Ran for 32:12

12.5kg One-Arm Snatch, 8 reps each side
400m Row

27:15 minutes

75#

25:00

40/m/176cm/71kg

Practised hang power snatches 5x10

30-35-40-40-42.5 kg

M/23/205

RxD

13:24

cfwu x 1

5 rounds:

75lb hang power snatch x 15
.25 mile run

29:44

M/19/5'11"/160

75 pounds for Snatches
Treadmill at 2%

24:04

as rx'd 5 rounds 95 pound (43kg) hang power snatch 15 reps and 400 M run

timer 13min 56sec

Aussie Rob

Both scaled snatches down to 75#.

Jack: 18:26

Ian: 18:50

25:40

17:15

one month into CF and finally getting through the rx'd WOD...got a long way to go, but it's nice to be gasping not far behind the pack.

as Rx'd 21:06

m/29/6'2"/205

29/m/64kg

I used 20 kh barbell for snatches.

Time 18:20

25:15 as rx'd

didn't have time for total workout...

65# Hang Snatch
75 Reps
50 Sit Ups

44/m/235
L-o-n-g cardio day - 60min @ elliptical trainer.
80 sit-ups

M/35/5'10"/178

Ugh, as Rx'd 24:15.

Ran on treadmill halfway across he gym, that cost me some time. Have a sinus infection too. I am full of excuses today. A little disappointed in my time, can't wait to improve on it...

Subbed 95# with 80#
19:21
To #193, yes my lower back gets sore also, but not like it used to.

CFWU x3 added some stretching, head stands and push ups for strength and core work.

Scaled this one way down. VERY uncomfortable with snatches still. Used #35 ran outside probably a little over 400 (running in and out makes it around 450)
Total time 20:56

Next time I'll try it with the bar at #45. The move became more and more familiar and comfortable as I moved through the WOD. Focus today was more on form.
Lysa

OY VEY!!!!! The treadmill at work sux, there's no chalk, my knee hurts, my quads hurt from the WOD b4, COULD SOMEONE GIMME A PHONE CARD SO I CAN CALL SOMEONE WHO GIVES A $hIT? bwahahaha

Scaled back to 45 lbs, cuz my HPS form is not so good, had the treadmill running from 8-7.2 mph at 1% grade: 24:59.

THAT WAS FUN!!!!!

Addendum: like "von ugly shoes" said up above (#203 at this time) my HPS turned into hang cleans w/a push press after @5 reps.

Pack version

12:09

Sorry I didn't bother to read all the comments. So maybe someone asked this already. But is it better to ditch the "power" part of the snatch or would I get more benefit from keeping the "power" and dropping some weight?

as rx'd
31:02
didn't really push hard today

Subbed 2min jump rope for 400

19:07

wu: 500m row, DROM's, 2x15 cfwu

scaled: 5 rds 125 hang power snatch x 9 reps and 400m run

15:06

And it looked so innocent on paper...

31:37 as rx'd

scaled to 75#
24:49

I do not have a 95# snatch.
scaled to 65#.

29:25

as rx'd

24:12 (new pr)

did 27:50 last time

my shoulders don't hurt now; I must be doing my snatches properly :o)GOOD TIMES(o:

So embarrassed about this one

roughly 32 mins. Leaves alot of room for improvement though. Bleh

M/48/153

Scaled to 45# bar (up from 30)

19:14

Note: lousy form toward the end. Shoulder prevents quality snatches. Do Cleans next time.

34m/205
21:40
as rx'd
Rough form. Treadmill.

scaled to 67#
18:04

As Rx'd

29:36

..and that was pretty intense for me - props to the sub 20s

Could only do 8 hs per set.

Finished in 24 mins.

Threw up promptly, afterward.

As rx'ed:

25:30

Lost so much time waiting for those idiotic treadmills to spin up.

26/M/170
as rx'd
30:00
Wasted 4-5 min prepping next rds

15:56

24:22 (85 lbs)

25:10

ran on treadmill - speed on treadmill took pretty long to pick up

M/25/6'2"/185

CFWU x 2

WOD
(first two rounds at 95 lbs. half way through second round form went to S#!t and decided to scale back to 75 for safety and form)

Time: 18'48" including weight change time

23M/5'10"/168
Due to time constraints only did 10 reps as opposed to 15.

21:25

23/m/193
19:31pr treadmill

35/m/187/72"
95 lbs Hang Pwr Snatch
Row 400 m
17:25

m/37/6'2/190

as rx'd:17:41

ran outside for the 400m. After doing the hybrid program (well done Gant!) for 6 weeks I was able to take 2 minutes off my previous time. That's with running outside (as opposed to a treadmill) and using 25# a side instead of 10kgs.

Sweet!

M/25/6'0"/229
As Rx'd:
40'08"
Lame. A belly full of falafel and crossfit don't mix well.

I totally hacked my way through this in my garage in Mexico. I ran a couple dead marine batteries over a wooden dowel - I'm guessing it was around 120 -130 lbs. I couldn't get it all the way up, they were swinging around but made myself tired.

45 LB.
22:22

15:38 as rx'd (pr)

M/40/180

As rx'd:

22:40

More better faster

23-225
wod as rx'dish
500m row for the runs
18:51

34/M/190/6'

Rx'd

15:58 pr by 4 min or so

tore left ring finger, taped both pinky's.

as rx'd but with 65# instead of 95#. First time with snatches

cfwu x1

Damn it! I did the WOD wrong! I did hang power cleans instead of snatches. I was wondering why my time was so much better.

081115 18:40 mistakenly did hang pwr cleans
080426 23:40 as rx'd

as rx'd: 24:15

34yom/170/6'0"

65lb HPS - 23:30

31yof/126/5'6"

30lb HPS - 23:30

M/46/145

At the track, under a beautiful blue sky.
CFWU2 less BE's, 800m jog to warm up.

As Rx'd
22:42

Oly lifts, a track and blue sky...hmmm, priceless!

as Rx'd

17:45

CFWU x 3 (all moves x15)

Used 85# for first round, 65# on rounds 2-5

17:55

Lost time on transitions at gym. Had to scale wight due to right shoulder problems and to keep it moving along. Treadmill at 8.5-9.0 mph, 1-deg incline.

M/42/190

25'42 as rx'd.

HPS in garage; runs on treadmill in basement.

33/M/204

15:20 as rx'd

28YOM
5'10"
190#

As Rx'd: 14:00

M/23/151 - 15pu,15dips,15OHS wu

Gym was closing down on me so I rushed into the workout as fast as possible. Runs on treadmill, up 1 flight of stairs to bar.

3 rounds + 400m + 5 snatches in 22 minutes.

Estimated time of completion would have been 33 minutes, though it could have been much better without the rips in my hand. Had to use gloves (ugh) to prevent myself from leaking on the equipment.

cfwu
scaled to 80 lbs bar - 9 mph treadmill
24:18
glad I scaled to execute with good form - I felt like I was getting it. More weight next time

had no energy for this one. Broke the snatches into 3x5 and took it easy on the running(15km/h).

Time: around 27min

30/M/77kg

16:54

75# snatch

3:54/3:54/3:54/3:53/3:46

Total 19:23

as rx'd: 22:05

as rxed 15:33, runs SLOW, tough conditions
bwt 170

my first time with this wod, I spent time watching coach teach the snatch, however, into the third round I felt my form was really bad, so I dropped 50lbs and use the bar.
did this one at station 1, felt ok.
26:30
190lb after flushing myself out naturally of course
tito

41 M 190#

CFWU 2 X 15

as RX'd 25:11

Did this one after the squat muscle up WOD.

Tough

As rx'd

18.42

as rx'd

25:02

TSCHANZY M/46/5'9"/166

1ST TIME ONLY 70LBS SNATCHES MORE NEXT TIME

15:43

18:32 at work on apparatus floor and outside for the run. Last time was 19:40 but at home, so hard to compare the 2. This time seemed a little easier.

As RX'd

Wes:
24:30

Tom:
31:09

CFWUx3

20:15 with 50# HPS, 400m run outdoors

compare to 21+ last time with 55#--still working back up, but pleased that I didn't add time.

19:46 as rx'ed

18.00

HPS with 75lbs. first time doing them.

s/f

as rx'd 23:15

M/30/5'9"/165

Subbed 75lbs

19:35

M/27/6'3"/190

as rx'd 27:21 outside

M/47/5'11"/190

Subbed 85#

23:10

Charity-
runs outside
65# HPS
13:10

Bree: scaled HPS to 45#
29:00

Ben: Went with 135# snatches and as expected payed for it.
33:30

Afterward Bree hit her first set of three unassisted Pull-ups! Sweet!!!!

M/30/70"/180

Warmed up with 3 sets of 10 OH squats with 45# bar, 10 snatches, 400m run.

WOD as Rx'd: 19:11

That was a lot tougher than it looked.

Tried 65# hang power snatches, but only barely made 2.
Went to 45# for work out
completed 2 full rounds, plus 8 of third round when left shoulder cracked and continue to lock up each time I went overhead. Not sure if my form was the problem, so finished work out with hang cleans.

Shoulder still hurts 3 days later

31:31

17: as r'exd

m/23/5'8"/177

as rx'd

15:21

As rx'd
17:43

45lb hang power snatch

19:35

was going to do 95 x 100 reps again like last time. left knee was in excruticating pain. idk what i did, but right after the 5 x 5 squat something was wrong.

did 50 reps in 7:15

Vance

23:34

4:36
4:27
4:39
4:12
5:39

29:45. did not turn timer off during stairs and hallway trot to weight room.

m 36 bw 158

Done at crossfit with 65lbs. 21:35. Form very good. could have pushed it harder.

16:00 but I did lower weight on the snatch... only 75lbs.

As rx'ed (Done at home)

19:05 (previous 20:14)

Weights for each round: 66/66/66/77/83

26:41

39/M/6'/180

As Rx'ed

20:21

No running up here (north pole) so subbed 500m rows for the run. Also subbed 75# snatches.

22:50

correction - my time was 22:14, not 21:14.
3:43, 4:19, 4:33, 4:50, 4:47

As Rx'd
18:00

As Rx'd
18:00

As Rx'd
18:00

M 42, 165

As rx'd 21:29

32/M/6'0/192

Practice: None

Train: Rx'd, 15:10

19/M/5'9"/185

19:35

Had to all of my snatches first then run 2000m, since the track in my gym is upstairs and about 60yards away from the olympic area. They dont allow running anywhere but the track. I'm sure this made my time slower than it could have been.

M/29/6'3"/175

Did 45lbs Hang Power Snatch - need a little more weight next time

14:56

AL - 29:36
Ryan - 45lb Snatch; 31:00
JJ - 30:00

Subbed 71# snatches
21 min. Felt great, prob should have gone as RX'd on the snatches.

m/30/6/205

20:04

Subbed 75lb Hang Power Snatch
Subbed 0.2 miles on eliptical at level 10 (out of 20) Took about 90 seconds. Seemed comperable to 400m.

23:41 as RX'd - Garage
Use the right weight POObah...Quit cheating yourself

time was 29:54

did 185# deadlift in place of hps(shoulder injury)

18:13

m/20/188

as rx'd

18:35

5'10"/175lbs/26yo/m
Hang Power Snatch and Treadmill Run (.25mi)

21:41
It was cold outside, and I didn't have the opportunity to get in and out of the gym easily :(

32/m/6'2"/207

Used 95lbs on first set, 75lbs on all other sets. Ripped my fingers up pretty good.

Also, I was confined to my garage, so I subbed 15 double unders (at which I am horrible at) for runs.

20:45

Phil 4:13

M/32/228
Did this last time on a treadmill 14:59

This time on Basketball court which is 94ft long so 31.1333yrds.
7x down and back @ 434yrds
95 HPS
434yrds runs
23:12

m/41/207

14:56

subbed 10 burpees for 400 meters
snatches got easier at the end, kept the bar closer/straighter going up.

not comfortable with snatching...need coaching.

subbed in 115# power cleans.

19:47

MONKEY BOY [18/m/225#]

28:24 (115# power cleans)

31/M/205

As RX'd 39:47

First time trying the snatch ;)

did burpees for a warmup

subbed 75lbs hang cleans

15:33

M/30/6'/215

Scaled to 45lbs Hang Power Snatch - need more weight next time

14:15

20:15 as rx'd

scaled with a 45# barbell

just under 20 minutes. Runs were really slow.

M/24/193/6'1"

as rx'd
22 min

treadmill run slowed me down a little

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

31:43

m/190/6'3"/28

155x5
165x5
175x5
185x5
185x5

did this at home in backyard runs around block

since the runs were longer than 400 meters i only did 4 of them but did 5 HSC, I think

18:30

total time- 25:47

round 1- 4:12
round 2- 5:40
round 3- 5:01
round 4- 5:39
round 5- 5:14

really struggling on the "power" and "hang" part. real easy to get from the ground. thinkin 75# is good for my body is hang power clean. also must watch more videos

Used 75# on snatches, form needs a lot of work
Runs on TM, 11.5, 11.2, 11.0, 10.5, 10.5

19:50

25:40
hps @ 40kg not 42.5

Did this immediately after 5x5 bk squat

M\49\185

As Rx'd 20:38

M/37/6'1"/185

18:30 as Rx'd - on treadmill, next time on a track, too much time lost

Friday 081114
Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

just under 28 minutes. subbed 80# snatch 9.0 TM last set was 9.4

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

31 yom, 5'9, 160#
As rx'ed 22:05

as rx'd

25:16

BW 170

As rx'd 14:06

Done at Station 5

Cold hands and breathing cold air, grip is gone

11/18

Sub'd 500m C2 rows for run and used a fixed 90lb barbell:

40:34

used 45#

21:38

misread the post
3 rds
16:27

cfwux3
burgx2

5 rounds
15 hang pwr snatch
400m run

22m20s beat last time by 6m

28 yom 176lbs

22:57

5 rounds

15 x 40kg power clean
400m

19 mins 25

that was fun

25/m/5'8"/150

Wasn't completely confident on the snatches, so I scaled to 75 lbs: 24:29, on treadmill.

m/30/162

as rx'd (but had to use a treadmill.)

20:34

5 min jr
10 min abs

22:06 -- runs = 5 laps on b-ball court

Rx'd: 26:10

18:27

As rx'd (treadmill):

22:53

My shoulders will be toasted tomorrow.

Subbed 75lb snatch
Thought is was as many rounds in 20 min...
6 rounds 19:40

m/36/6'4"/97kg

Screwed up & only did 3 rounds.

Been making lots of errors lately - tired

12:02

as Rx'd ... in -25c
16:56

16:42 with 75lbs HPS. Felt form suffered too much with 95lbs

Did this one with the wife which was thoroughly enjoyable!

Lou's second ever CF WOD so she ran 400m and did 10x10k HPS five times. Time 15:50mins

Me 450m and 30k HPS x 5. 16:50mins

f/25/5'9/138ish

adjusted to:
45# hang power snatch, 15 reps
400m erg

27:23

AND I got my first dead hang (no leg pump) pull-ups today in my warm-up!! 3 singles.

My forearms are only now on Friday the 21st feeling normal, as well as my shoulders. I was wrestling with my boys a couple of days ago and had to ask them to go easy on dad as every time they touched my shoulders or forearms they screamed with pain.

19.48

65#

Amazing workout. Feels great. Thanks again Coach.

M/52/6'/180

24:30

Averaged 1:35 per 1/4 mile sprint

CFWU
081121 - 23:25
080503 - 28:21
M/47/185#/72"

warmup: powerskating with Squirts and Peewees
29:14

as rx'd:

19:15

Rx'd
13:08!!!
first time doing this one. At Sta 7
outside

m/6'/43/177

Three rounds for time of: 16:15
Hang Power Snatch w/ 35lb dumbells, 15 reps
Run 1/4 mile

Do 4 rounds next time

m/35/5'9/174

CFWU - 2. Due to time. Superman. No Burgener.

23:03

Time possibly better if dropping weight to shoulder press position. Less fatigue on forearms that way. Need to improve triple ext tech.

as rx'd

24:23

as rx'd

19:15

m/20/160/5'9"

30:04

so slow. 115 is max snatch so 95lbs was pretty heavy for me.

Jennie: 27 F 160# 5'9"
Five rounds for time of:
65 pound Hang Power Snatch, 15 reps
Run 400 meters

Time= 20:54

Test.

First time posting. Will post time tonight.

Five rounds for time of:
95 pound Hang Power Snatch, 10 reps
Run 400 meters (on treadmill)

20:35

28/m/185

as rx'd: 15:54

subbed 30kg for hang power snatch:

21.42
(40-60 secs for transitions per round)

Jeff @ home
14:16

M/35/169
19:30 ON TREADMILL, PRETTY ROUGH, WINDED TODAY

20:00

subbed 45 lbs for snatches.

subbed 500m rows

15:07

Meyer 19:55 P.R.
Harb 30:50 subbed clean and jerk
G- 23:32- bar
E-24:17 PR

44/m/165

four rounds, had a meeting

23:16

Hang PW SN in 4's, next time 5's or 6's. thought this was a really great WO. Ran hard 10,9.5,9.5,10. Maybe next time try SN really hard and run a little slower.

cfwu x 1
not able to run so did modified wod
As many rounds as possible in 20 minutes:
95# thruster 7 reps
95# hang power cleans 7 reps
95# sdlhp 10 reps
6 rds in a little over 22 minutes

as rx'd 19:41
done @ home w/ hill in about 20 deg. weather

As Rx'd
20:10

Matt - used 75lbs. and took 27:15

35/M/78kg

21:45