got to love the heavy skill days.

got to love heavy skill days

Sweet pic!
Go get 'em guys - Thank you for your service!

sweet. another weakness.

go the FRAT

Great pic, Wayne. Congrats!

Definitely a fav,love any oly lifting,but snatch is the best ,if ye can get it right !

have to ask... Why hang power snatch instead of just snatch?
Just curious. Thanks.

sweet,its not a leg day !!!!

Interesting!

Brendan made me demo hang power cleans today and I did 10 in a row with 115 pretty easily. I think all the demoing from 6am to 730pm adds up to a few workouts!
And I did 4 muscle ups in a row again... but I just can't get 5 yet! :/

Whats a good sub if your form isn't ready for a heavy day?

Thats not really part of the Babylon ruins... That structure was built by Saddam thousands of years later to attract more visitors right outside of the main city. Still a cool pic though.

Question,

My over head squats and snatch's are pretty underdeveloped and I'm afraid ill injure myself if I go for one rep maximums due to my poor form. Does anyone have suggestions for a replacement workout and/or a developmental exercise to replace this WOD?

Bunn

Never tried the snatch. What a way to start over again.

#12,the hang power snatch is a good exercise help you snatch.and you dont have to overhead squat it.

Bunn #12

Your best bet would be to start off with an appropriate weight and use tomorrow as a day to develop the form. Watch the videos on the website tonight or before you go tomorrow to work out and try to pick up some pointers out of them. Form is everything in these kind of lifts, and you need to be confident or you're right you will injure yourself. Even just use the bar if that's all you can do until you get good form and don't let your ego get in the way.

Great pic! You guys stay safe over there! - Ian

people in the weight room are going to fear for their lives and mine too tomorrow!

10 sets? First time I've seen it above the 7 norm.

Wqhats the diff between hang snatch and hang power snatch?

This is going to be interesting. I'm stoked about going heavy on a technique lift...maybe.

how much rest between sets will people be taking?

Does anyone know what lecture these clips are from?

F/37/123
#19 Nicholas: the difference between hang snatch and hang power snatch is that w/hang snatch you catch at the bottom of the squat position. If "power" is indicated you can catch in just a partial squat position or even a little dip. Watch the vids on exercises and demos- they are a great resource!
Tues. madeup 5K: run on treadmill, 25:03

this is a tough one for me because of ROM issues in my left shoulder. Anyone have tips besides the normal stretching?

Great... now I'm psyching myself out of it. I really need an olympic lifting coach but the old CF gym I went to would only do METCON and no olympic lifting. What should I do? Thanks.

#12 Bunn

is this kris bunn out of dallas?

Just finished Crossfit Kids Cert at Brand X. What an incredible bunch of people. Again, people from all over the world here in Ramona hoping to take back this knowledge to improve the future lives of children in their towns, cities, schools and orphanages. This is the future of CrossFit. What amazing athletes this program is producing. We would have been proud to have been a parent of any of the Kids involved over the weekend. What Jeff, Mikki and their inspiring team have produced is something we should all be so thankful for.
We are grateful to have been coached by the Martins and their staff and will endevour to hold ourselves to their high standards in all we do in the future.
Thanks again to all at CrossFit Kids HQ

Graham and Lorraine
CrossFit Dental

Sorry but I couldn't wait for the next rest day to post this. The picture doesn't display obviously but the text puts it pretty succinctly.

Gotta' love transparency.

Ah yes. The privileges of royalty...

All Hail Queen Nancy's 757

The Jet is a USAF Boeing 757.

*And they STILL want to talk about Sarah's clothing??

*MADAME PELOSI*
Madame Pelosi wasn't happy with the small private jet that comes with the Speaker's job...no, Madame Pelosi was aggravated that this little jet had to stop to refuel, so she ordered a Big Fat 200 seat jet that could get her back to California without stopping!
Many, many legislators walked by and grinned with glee as Joe informed everyone what Nancy's Big Fat Jet costs us, the hard working American Taxpayers, for the thousands of gallons of fuel every week.
Since she only works 3 days a week, this gas guzzling jet gets fueled and she flies home to California , cost to the taxpayers of about $60,000 one way!
As Joe put it, 'Unfortunately we have to pay to bring her back on Monday Night.' Cost to us is another $60,000. Folks, that is$480,000 per month and that is an annual cost to the taxpayers of $5,760,000. No wonder she complains about the cost of this war...it might cramp her style and she is styling, on my back and yours
I think of the military families in this country doing without and this woman, who heads up the most do-nothing Congress in the history of this country, keeps fueling that jet while doing nothing.
Madame Pelosi wants you and me to conserve our carbon footprint. She wants us to buy smaller cars and Obama wants us to get a bicycle pump and air up our tires.
These people are nuts.
If you think this is outrageous, forward it to all those on your email list!
Keep in mind the figures above do NOT include cost of plane or crew, just fuel!
One wonders what her total package cost us? And she wants to tax OUR Ira's & 401K's.....

YOU WILL NEVER SEE THIS IN ANY NEWSPAPERS IN THE COUNTRY!

i remember seeing an athlete profile on Josh Everett and seeing him doing split snatches. becauase i've never been taught to snatch, i find split snatches a lot easier and can do them for significantly more weight. any tips (other than attending a Cert) on how to improve my full snatch?
i'll do this WOD in the morning. sleep well, planet earth!

6'2/208/m/25

@ #24
steve-
rub pretty hard under your clavicle...theres a tiny muscle under there called subclavius which can often free up shoulder movement. warning: it will be tender! :) hope that helps!

#25 Franiel

Bummer you didn't have access to Oly lift training at your old CF gym. Watching videos of people working with Coach Burgener and others has convinced me that it's relatively tough/slow going to go it "alone." Right now I'm making due with talking to strength and conditioning coaches when I get the chance, watching the videos over and over, reading Bill Starr CFJ articles (he learned on his own), working light, and using a video camera to see what I'm actually doing.

Depending on who you talk to, some people believe in starting by getting solid at something like the hang power clean before taking on any of the snatch variations, while others are likely more liberal about mixing things up early on. I tend to be pretty conservative about avoiding forming bad habits by working heavy or when tired early in the process of learning speed lifts. So no major advice here, just some thoughts. Good luck.

Wow nice patches. "G" you guys look like you have to much time on your hands.

Thank you for your thoughts.

Hahaha in the picture the guys doing handstands look like their a part of the wall at first glance until u blow up the picture

***FRAT***

Cycle #3 of the Playoff Beard Party Bus Challenge

No subs or scaling. Same factor for males as the Back Squat: weight lifted by men will be multiplied by 2/3.

Warm up thoroughly, and stay safe!

So firewalled from Brand X scaled workouts. Anybody hook me up with a scaled version of this workout?

#26

Justin,
Sorry mate. This is Ben Bunn out of Tampa. You wouldnt think it but there's a surprising amount of people with my silly name wandering about out there...Didnt know any of em' Crossfitt'ed though.

I wonder how Ishtar would feel about soldiers doing HSPUs on her gate (or replica there of).

Judging by the fact that she was the goddess of war (as well as fertility/love/sex) I think she might just be ok with it.

If you like ancient mythology/religion http://www.sacred-texts.com/ane/ishtar.htm

She seems to be alot like the celtic Morrigan

how long should we rest in between sets

did nasty girls tuesday instead of sunday because of a party, so....ugh not to psyched about this work out. that and im not good at power here lately ^_^

Was just looking at some of the videos and stumbled across "Josh Everett & Sevan" under "Crossfit Games." I was wondering if this video was a joke or whether Josh Everett was serious.

#11 Yes that is at the ruins in Babylon, yes it was rebuilt by Saddam, we all know the real Ishtar Gate is in Berlin.....

Can anyone tell by the patch those guys are wearing what unit they're with?

100 lbs.
first time. Definitely a goat.

#40

Of course they were joking, was the horrid acting not a dead giveaway? Haha, funny vid nonetheless.

Those guys are contractors. I.E. Blackwater/XE

hang power snatch:

095lbs
105lbs
110lbs
115lbs
115lbs (muscled)
115lbs (muscled)
115lbs
120lbs (muscled)
120lbs
120lbs 6/16/2009

Sorry guys just couldn’t help myself here…

You find yourself at Babylon,
Frustrated with the wait,
So nail a handstand pose
In front of Ishtar gate!
With Mushussu and some Bulls,
The pic will be the rage,
Throw it on an email,
And they’ll post it to Main Page!
But we’re all left to wonder,
Might you ponder, think, and stew:
If Mushussu did do HS push-ups,
How many could they do?

You can take it out on me during CFE...

Al Hillah REO, South Fork Crew

In all seriousness, Wayne and crew, we have all greatly appreciated the support, camaraderie, and CrossFit face time with you and the crew. We will miss you guys and wish you all the best wherever you land...and hopefully, it's on your hands...

:)

MSG C & the rest of the Al Hillah REO South Fork Crew

75/85/95/100/105/110/115/120/125f/125f

mad respect to olympians....

I was just itching to do this after a 4 day break so I just went on ahead and did it early anyways. This was brand new to me so I just used it for practice.

if it even matters, I was doing:

95
115x2
95x2
115x2
65
75
75

I kept on moving the weight up and down because I was getting annoyed by how the snatch was looking like a mixture of a clean and jerk which I like to call a "CATCH". I could of went higher in weight but the form just looked awful! Once I get used to the movement, then I'll go for 1 rep maxes but not right now. I have to learn the technique.

Since I had plenty of energy, I went to working on my hang power cleans and cleans. At least I'm finally getting the 135 cleans. I'm finally learning how to get under the bar.

PROPS TO THA FRAT!!!

Thanks Patrick,

It's been a pleasure training with you guys. We need to knock out a team grinder soon.

#51 Wayne,

ABSOLUTELY!

GOD I LOVE CROSSFIT! My first full WOD!

CFWU almost made me puke...this thing is for real! Hesitant about my form, so was kind of all over the board:

M/39/5'8'/175

105/110/115/120(F)/120/120/125/130(F)/125/130/130(F)/130(F)/125/130

Then worked on Clean form and HSPU. Can't wait until tomorrow!

Sheesh - with all these ME days you'd think that Crossfit was a strength and conditioning program or something! ...

For all those wondering about subs or progressions I could recommend nothing more strongly than the Burgener Warm Up. There's vid kicking around somewhere on the site (can you guess where?). Once you have worked through that and checked out any other vids that might seem appropriate start light (PVC pipe or a broomstick would be good) and work on getting the movement down. As you start to groove it, increase weight slowly - 5lbs at a time is plenty.

Cheers, kempie

I only have dumbbells, so I do 1-db power cleans, for each arm:

50x5/60x3/70x2/70/70/70x2/70/70/70/70/70/70

Then isometric muscle control/contraction and wheel rollout to planks, four sets.

115 all 10 sets

question about training too much:

I normally do 3 - 4 WODs per week with a 4-6 mile run 1 or 2 times in the morning. Additionally, I swim around 1500 - 2000 yards at lunch. Normally I take both weekend days off unless there is a long weekend (military). Am I training too much without enough recovery? I'm headed in the direction of completing a 1/2 distance triathlon or sprint distance.

54 yom/183 cm(83 kg
in kgs:
50-50-55-55-57.5-57.5-60-60-60-60

All weights in kg.

23 - 25.5 - 25.5 - 28 - 28 - 29.5 - 29.5 - 30.5 - 30.5 - 33(PR)

F/33/62kg

m/41/5'6"/145

85# for all sets. working on form

only done snatches a couple of times so really focused on form today

45, 65, 85, 95, 115, 115, 115, 120, 120, 120

M/41/5'11"/185

65
85
95
100
105
110
110
115(f)
110
110

M/41/195/5'11"

WU
row 500M
50 jack
10 dips
15 squat
15 oh squat
20 roman chair situp
20 roman chair back ext

Never did snatch before.. Not ready for 1RM

45x4
56x4
67x5
72x4
78x5
83x5
89x5
94x5

95,105,115,120,125,130,135,135,135,115

95
115
135x3
145x2
155x3

115lbs x 7

terrible - could never get under the bar - basically shoulder pressed last 6 inches every time

That picture is unspeakably hot. WOW!

46/180

88
110
121
127
132
138
145
150
154 PR
161 F

41/m/176cm/72kg

40-42.5-45-47.5(PR)-50(PR)-52.5(PR) all weights in kg.

After that I did 42.5 kg (~95#) hang power snatches, 30 reps for time in 6:29, for practice.

Nice weights and times folks. Can't wait to get to this tonight. First time snatching in a long time.

Any WOD's recommended for those who have trained for some time, but are new to Crossfit?

Thanks.

M/26/6'1/175

CFWU

WOD: as rx'd

Worked up to 115#, but it was ugly at times. Still need to work on "going overhead" family of lifts, i.e., Overhead Squat, Push Jerk, Snatch.

Ill be doing this w/ KB's. Hooyah!

95
115
135
135
145
145
155(F)
145
135
135

31/M/190

as rx'd

95
105
105
115
115
125
135

Must have done something wrong, my lower back is stiff and started bothering me around the 105 mark

28/6'8"/219
In kg 50-60-65-70-75f-75f-73-74f-70-70

does anyone know how to subscribe to get the WOD sent to a cell phone?

CG E City Crew
Leary:
95, 115, 135, 145tf, 135,145tf 5 times
tf=technical failure as I only got the bar to my forehead and had to muscle it up from there.
Dazzo:
95, 115, 135f, 125, 135, 125, 125, 135f, 135tf, 115
Morgan:
95, 115, 135, 135, 115, 135, 135, 115, 115, 115

XO comment #57 - Are you training too much? I've myself that question too. Mostly you need to listen to your body. If you are feeling tired and cranky all the time - that is a good indication that you are over-training and your body is not recovering well.

But let me get your training schedule straight: You are training for a sprint distance triathlon 750m swim/20k bike/5k run and your training for this is 3 WODs, 2 longish runs and 5 longish swimming days per week? (I say longish here because these are longish relative to your race distance)

Two comments for you: why are you swimming so much? and Where is the bike component of your training? While it is true that most of the pro races are won on the run, the bike is where the greatest portion of your time will be spent (during the race). The swim is relatively the least important part of the race. So unless swimming totally your weakness - I would spend less time on it. For a bit more balance, and answers to how much you should be training I recommend Brian Mackenzie's crossfit endurance website: www.crossfitendurance.com. He has some great recommendations on how to work endurance training into a crossfit schedule. Good luck.

Had a good morning, started with Company PT. A few circuit drills followed by a slower 2.5 mile run then headed over to the Gym to Snatch it up.
65-75-85-95-105-115-125
Completed a various number of Burpees in between each rep for day 54 of the 100 day Burpee challenge. I fell rested and ready to hit this set of 3 WODs after taking a set off (but I did Nasty Girls) and worked on stretching and ROM.
Thank you CrossFit and everyone who gives advice and supports the community.

105
115
125(muscle)
125(fail)
115
115
115
120
120
125(muscleish)
Not a great day but really have never gone higher than 95lbs with snatches. It's the first time going for weight. Need A LOT of work on them still. That'll come in august at the oly cert at Crossfit Toronto!

m/32/5'9"/169

Didn't go to heavy, worked on my form.

75
85
95
105
105
105
105
105
105
105

Depending on tomorrow's WOD, I might just do the CF Football WOD instead. I think we need more sprints incorporated into CF anyways.

I heard US military did a great deal of damage to Babylon. Quite some damage was done to Ishtar Gate in particular by passing by tanks.

My first Cross Fit workout. M/27/5'9.5"/175

105lbs

88...

88 is easy but I failed at 93. I think it was a mental block because of the number. I got scared, didn't get under and didn't try it again. Lame.

wow, 10 sets of 1... what happened to 7? can't wait to knock this one out.

As Rx'd

95
100
100
105
110(f)
110
115
115
120(f)
120(f)

Too much "muscle-ing" on most of these.

23/m/180
65-85-95-95-105-105(f)-105-115(pr)-115(f)-115(f)

Anyone around the central New Jersey area know of an affiliate or gym to train? I am at Robert Wood Johnson in Piscataway and the nearest gym I saw was 35 minutes away in Hamilton. I cannot believe there isn't a gym in New Brunswick for all the Rutgers students. Please email any helpful information: steve.hand15@gmail.com

Thanks,

3x CFWU

Oops did 7 instead of the rxd 10. Form was aweful. didn't realize it was ok to have a little bit of a squat when one catches the bar and so "caught" it standing fully erect, last few ended up pressing the last 6 inches or so.
111, 111, 111, 121F, 121, 121F, 111

I love the oly lifting.

FRAT - if anyone is interested in a FRAT shirt - Big hugs Bad English for all! please shoot me an email and Herm or I will send you the details :)

Hoping to get back after it next week. Healing pretty nicely. Running with my globo partner at lunchtime today.Get to sntatching, people!!

31/m/5'10"/210

Concentrating on form. I am still learning to perform this lift. Today I was catching the bar well, but sometimes I would jump to high off the floor and my feet were all over the place.

75
85
95
105
105
105
105
105
105
105

M/27/180/72"

first time snatchin' so I worked with the bar a little. I still need a little work with my form.

65
65
75
75
85
85
95
95
105
105

FRAT? Does that stand for somthing?

m/27/180/72"

This was my first time snatchin'. I worked with the bar some before. My form still needs a little work. Maybe I'll find some more vids I missed.

65
65
75
75
85
85
95
95
105
105

#91- FRAT? Does that stand for something?

M/35/184

145 (New PR)

trying to get the technique right. if i had to squat too low or use to much of a "press" at the end i'd consider it a fail

90
90
90
100 (f)
100(f)
100
105(f)
105
110 (f)
100

C: 115,125,135PR,145PR,145,145,145
Last two were muscle snatches. Warmed up with 10 C2B pullups, 10OHS w/broomstick, 10 clapping pushups, 20 sec l-sit, 10back/hip ext and Burgener warmup.

B: 85,95,105PR,105,95,95
Technique was lacking but if better could have gotten more, 105 was well within reach. Came up on toes, feet were very wide on landing with knees in, back hyperextended. Otherwise good! Muscle snatches on the 105.

Worked on MUs in the basement did about 21 with toe assist.

Kelly excellent as always..Dead on with the comment from doctors "What have you been doing" when you do crossfit when you are healing-- it definitely kicks up the healing process.
Excellent kids cert Mon/Tues with Jeff, Mikki, Nicole, Cyndi, Debbie and the kids who participated. Great 2 days of getting better at what we love to do.

65/75/85/95x/85/75/80

m/30/215/6'0

115
125
135
145
155-fail
135 x 5

M/36/5'10"/182

I suck at this:

45/65/75/95/105/110/115(f)

Cookie: Put me down for a FRAT shirt of course! I'll send you an email :-)

~Never Quit!

25/m/5'11"/177
45(Burgener Warmup)
95-115-135(fff)-115(Practice for multiple reps)
Still a PR compared to last time, but not what I thought I would get. Having trouble getting drive from the hang position. Anyone have anything that helps them.

115
135
155
155
155
165
165

as rx'd
3x85, 3x95, 4x105

CFWU
10x30lbs.
10x30lbs.
5x40
5x405x45
5x45
65
65
5x45
10x30
10x30

bw 165

115x1x10

115
135
135
135
135
135
135

125# - old PR
135# - still felt really good
145# - decent form
155#F - not even close
155# - bad receiving position - starting to jump backwards too much
145#F - jumped backwards like 8"!
135# - still jumping back too much, wtf?
135# - fixed jump by pushing butt back & less knee bend in downward dip
150# - not pretty but better than prior attempts @ this load
160# (PR) - brought the aggression! UGLY & wide stance on receipt but got it!

MUCH better than a year ago where I topped out at 125#!

that photo is UNBELIEVABLY disrespectful (if those soldiers are leaning against those ruins)

65
85
95
105
105 (Old PR)
115
115
125
125 (New PR)
135 (F)

1st time doing this, 2nd day of Crossfit-

90#
95#
100#
105#
115#
120#
125#
130#
135#
135#

warmed up with Overhead presses. Didnt quite know what weight to start at.

This picture is Disrespecting anyone. This isnt the real Ishtar Gate, the real one is in Berlin in a museum. There was an armed Iraqi gaurd there that let us take the picture. Thanks for all the great comments.

# 107 give em a break, it's not even the real Ishtar Gate... Just some guys having fun taking a cool pic.

Stay safe men, thank you for all you do!

back on the mainsite for good! i've missed being consistent. stupid work. numbers are pretty lame and embarrassing though.. blah.
45-50-55-55-55-50-55-60-65F-65F
first 6/7 lifts i was being a toolbox and gripping a little too narrow and had trouble externally rotating.. duh! it was much easier after the adjustment.
could have had it earlier in the workout if i wasn't being a tool and gripping wrong.. learning experience! next time..

Did about 50 double unders, parralette skills, about 25 20# wall balls, Burgender warm up x3, and 15 65# snatches for warm up. I rested about 3 minutes between attempts below.

95
105
110
115
120
125 (PR)
130 (F) 115 on redo
120
120
120

I had press the weight up a few inches on the attempts 120# and up. As I have been saying in the past. I have to work on form and increasing the weight. I will have to start Crossfit Strength Bias soon.

125
125
135
135f
135
155f
155f
135
135
135

I literally my first snatch yesterday with a broomstick, what a coincidence that this workout would show up today!

CFWU and some shoulder ROM exercises
as RX'd
45
65
65
75
85
95
95
105
115(PR)
115(f)
Looking forward to seeing these loads go way UP!! and sweet pic on the main site!! KEEP UP THE GOOD WORK AND STAY SAFE

Should the warmup just be the standard, and then what is the rest interval's between the single reps?

m/5'3"/160/29

did walking lunge/ pullup/ situp from 6/13

12:05
last time was 10:51, still trying to get out of the travel funk and get my body up to snuff. plus it's close to a hundred degrees here and humid as hell. but i love the dirty south.

FRAT-- get some!!

#117 Fat Tony: Nice time bro, you got me by almost exactly 3 minutes on that one...and your PR is damn fast!

M/23/190/5'10

Great opportunity to work a lift that I like, but I'm not really good at(not enough practice).

Crossfit Warm-Upx2
Burgener Warm-Upx3

65#
85#
95#
100#
105#
110#
115#
120#
125#x2

It got ugly at 115#, though I noticed that I had a hard time getting into a good catching stance. My legs were too wide, which is something that I'm going to have to work on. The first 125# attempt was a failure, the next two were pseudo muscle snatches.

Dammit! My back is acting up again and the best I could do is a warmup and then a workout with light weight...

65x7.

Harumph.

55,60,65,70,75,80,85,90,95,100

3 sets:
Low cable shrugs 101lbs
Cable upright row press outs 48lbs

Probably the only i will ever say this but I'm glad for the straight lifting days since I hurt my foot somehow and would really struggle with running

I've developed tendentious in my forearm...so pull-ups and anything with a reverse curl motion aggravates it. Don't want to stop wod's (four months in and love it) but need to allow time for healing. Any suggestions on wod's

m/40/6'0"/190

65/75/75/85/95/95/95/85/75/75

Weight wasn't bad...just gotta figure out the movement so I don't muscle the bar up.

41/M/148

as rx'd

95 x2
115(f)
115
115(f)
115 x 2
120 x 3

i did freddy's revenge
5 rds
5 push jerks @ 185#
10 burpees
=7:49

99-133-133-143-143-153-153-163-163-173

Hang Power Snatch
65
75 PR
85 PR
90F
85
85F
75
85
85
90 PR

31/m/195

95
115
125
125
125
125
130
130
135
135
140f

m/46/178
BWU
65lbs,75,80,85,90,95,97,100,100,100.

Question on form...

I've never done these hanging snatches before. Put 135lb. on to try. I can horse it overhead without any pressing motion to straight arms overhead by basically pulling really hard as a clean. However, I'm basically pulling hard enough that the momentum created allows me to lock without squatting. The other day when we did overhead squats, I could barely do the bar without falling on my butt. If I squat for these snatches...I'll struggle to bring it up with my arms locked and will have to reduce the weight significantly. Should I be squatting and reduce the weight...or am I ok to simply pull on the clean motion hard enough that I don't need to squat to lock my arms?

50kg

BWUx1
HPS WU with 45lb 3 sets of 2
50
55
55 press out at top
55 better but still a press out
(did some more practice at 45)
55 major press out at top
(dropped to 50 for more practice)
52
52
52
55 good
57 should have stopped at 55, big press out at top

First time snatching in a structured WOD.

71,71,76,76,81,81,86,86,88,88

88 (40 kg) is the PR I aimed for and got. My snatch form got better today.

M/16/5'11"/172

65-85-95-105-105-115-95-100-100-95

M/50/5'11"/174

65-75-85-95-95-95-100-100-105(f)-95

That was ugly, but fun!

WOD: rx'd

105
105
105
105
105
105
105
115
115
115

Just like many of these guys, I need to work on my form. I did muscle up some. Trying to incorporate getting under the weight to complete the snatch so I won't have to muscle up the weight. But my first non-run Crossfit workout went ok. m/22/5'8/160

Weight: 125
1 min. jump rope; 1xCFWU; 1x Burg MU; hang snatch 75x3, 100x2
115x1, 125x1, 125x1, 135f, 135f, 115x1, 120f, 120f, 120f, 120f, 120x1

115
125
135
145 (form)
140
140
140
140
140
140

Hang Power Snatch

65, 65, 75, 85, 95, 105, 115, 125, 135(f), 135 (got it!)

M/34/202/6'

45 - 55 - 65 - 75 - 85 - 95f - 95f - 95 - 105 - 105f

First time doing snatches for weight at all. All performed under the watchful eyes of my affiliate, where all the fails were technical - they actually made it over my head, but weren't caught locked out and thus didn't count.

95lbsx10 no squat

First time with this one:

45, 45, 65, 65, 85, 85, 90, 90, 105, 105

Form was definitely suspect on several of the last ones.

***FRAT***
Warm-up:
Row 2k (easy) - 7:55
PVC Shoulder Dislocates
10 OHS @ 20kg
10 Sampson Stretch Lunges

***MANAGED 40kg (88#) as Rx'ed (both arms!) for 9 reps***

This felt good, so decided to do Shoulder Presses and Jumping pull-ups:

Shoulder Press 20/5-30/5-35/5-40/5-45/3-50/3
Jumping Pull-ups 3 sets of 5 on the rings, more pull than jump
Gravitron Assisted Pull-ups BW-40#/3, BW-28/3

By this time I felt really good and had no pain in my corrected shoulder, so I tried some non-assisted pull-ups:

Neutral Grip, strict: 3 reps chin above bar
Overhand Grip, strict: 3 reps chin above bar
Overhand Grip, small kip: 3 reps chin above bar
finally:
Overhand Grip, Kipping, Chest to Bar: 5 sets of 3

Very satisfying to do real C2B pull-ups for the first time since early February! I'm going to enjoy it for the next 6 days! :)

Icing my shoulder as I type this. Nowadays it's more "prehab" than rehab.

25/m/5'11"/205ish

95-115-120-135-135-140-145-150f-150-155f

as rxd

95
115
125
135
135
145
150(pr)
145(F)
135
135

m/24/6'3''/210

Wod as rx'd
135-155-155-185-185-185
then worked on snatch holds
155-155-155

First time working crossfit:

75 x 10

Enjoy the workout, looking forward to more.

5'8"/225/34

Big thanks to Jeff and Mikki and the rest of the crew at BrandX. Great CFKids seminar backed up to the Level 1. If you want to train and/or teach kids go to the CFKids cert.If you want to be a better trainer of adults go to the CFKids cert. You can't beat it.

So... I'm totally a noob to crossfit and today's WOD is something i've never tried before so i need some serious help on technique. I can get 155 up but i'm pretty much just throwing it up then shoulder pressing. I really should be doing a lot more on this lift... anybody have any info on where i could get additional tips for my form. Thanks.
21/m/210/6'3"

115 across

m/29/5'11/170

60-62.5-62.5-65-65(f)-65-67.5-67.5(f)-67.5-70kg

*sigh*
Was doing better at this last year. Last year was so close to getting 80. This year, was struggling to have full lockout at 75.

75-70-75-75-75-70-70-75-75

For a little spice then did:
5 Rounds
100# C& J x 5
10 Burpees
= 14:09

Time was not impressive but I had fun anyway. Debated about posting b/c after last few wods (like nasty girls) and after I read everyone’s time, I was like, well I stunk. LOL. But it is what it is. I will take my PR’s I feel good about and run with those ;)
Erin

m/35/154

HPS 10x1
85
95
100
100
100
105
110
115
120
125

Having watched ALL the videos on snatches on the website earlier in the day, I just went and tried hang power snatches, along with some hang snatches. Did about 25, plus some 15 with an empty bar for starters. The heaviest I went was 95#.

I'm thinking of paying a visit to an Oly weightlifting gym to get some tips from a pro coach.

#122 TomR:

I had that problem a few months ago; mine was inside my forearm (from that inside elbow bone to the top of my forearm). I did rest it for a while, but, to better effect, I adjusted how I did several motions to avoid any unnecessary lateral strain. Most important, on any pulls (PUs, deadlifts), I make sure I'm not flexing my fist inward at all, but keeping my wrists as straight as possible. I also use a hook grip for PUs rather than w/ my thumb overhand.

Trust me, it hasn't gone away. I still feel it sometimes, but it's completely bearable and I can go at it full force. So long as I'm not in an armwrestling contest, I'm fine...

Herm!!!! GREAT to see you can do pull-ups congrats bro!!! Big hugs

CFWUx3

Not much in the tank for these today.....

45
45
65
75
85
85
85 (needed to nail form)
90Fail
90Fail
90Fail(timing for getting under the bar was a miserable failure!)

100meter up hill sprints x 8 rounds

13.62
13.19
13.37
13.38
13.24
13.59
13.39
13.02

TOODLES! Hope you all have a much better day than me at HP Snatches!

M/63/194-
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
New lift for me- 45-67-78-99-114 (slight press)-119 (weak pull)- 119 (better, but still weak)- 119 (better, still needs work)

http://newsbizarre.com/2009/06/kate-moore-teen-wins-lg-national.html

this dumb ass kid won $50k for TEXTING! seems like we could pay the fittest man and woman on the planet a bit more than 5k. just sayin.

Wow...need to work on form here.

Getting better though

55
75
75
80
80
100 f
90 f (too much press)
90 (Pressed a tad)
80 tipsy
80 not half bad

Then I did Squats, pullups, pushups, and ring dips to get some sweat

50/30/30/20 respectively.

Ken C

You think you can say "just sayin" and it makes everything okay, after you've called the entire CrossFit staff a bunch of tight wads for not ponying up enough money for this international event? I don't think so.

HPS 10x1: 95-105-110-115(muscle)-115(f)-115(much better)-105-105-105-105. Sets of 5 KTE between lifts.

Warmup: Tabata rowing 10 rounds, not fastest possible pace. Burgener warmup, 3 rounds HPS-5 OHS 45-65-85. Handstand and hold 20 sec.

Nice to get some reps with this lift.

F/27/5'0"/108
45
55
60
65
65 (Old PR)
70
70
75
75
80 F x 3
Missing 80 was all mental for me, next time it will be mine...Stiil good to beat my old PR by 10#...Rawr!

95(2)/105(2)/115(2)/125(2)/ 135(2)

m/38/76/198

105/105/105/105/115/115/125f/115/115/115/105

then 95x3x3

Haven't done these as 1RM before, so I guess 115 is a pr

75, 85, 95, 105, 115 F, 115 F, 115F, 115F, 110, 110

Fails were due to having to press the rest of the weight up

As Rx'd

45
75
85
95
105
115
125
135
145 (fail)
140 (half-way completed)

19/m/5'11"/165

cfwux2
burgwux2

Hang Pwr Snatch

95-115-135-145-155-165-170(pr)-175(pr)-180(f)-180(f)

For the love of all those that have not shown their face before you. If you even think you might be an operator please stop showing your ugly mugs. unf@^kingproffesional- keep up the good work-- LRRP'er

warmup practicing form - never done a snatch before, and just got my stitches out in my wrist 2 days ago.

hang power snatch
55
65
65
70
75f
70
70
70
75
75
75

last three had a bit hazy form

95,95,105,115,125,115,120,120,125,130

videotaped reps 3-10...the immediate feedback after each lift was SUPER helpful.

50kg, 60kg, 62kg, 64kg, 65kg, 67kg, 70kg
the last two had two inches of press out ....

150 for #9 then hand started to hurt real bad, so did not go heavier dropped back to 135 for 10th

felt strong untill odd hand pain

As rx'd.

95
95
105
115
115
125
135 (fail)
135 (got it, but had to press the last few inches)
135 (same story)
135 (same)

Then did 95x10 to work on better form, and finished off with 95x5 power snatches (from ground). Seems like I can do more weight comfortably with power snatch than hang power snatch. Was not able to get 135 cleanly (w/o press). But happy just working on this one - haven't done much snatching before.

M/29/165

Hang Power Snatch 1-1-1-1-1-1-1
115
120
125
130
135
140
145(fail)
Worked on technique after. I can't get the bar to bounce off my legs with any kind of weight so i stayed with 65lbs. and worked the full snatch focusing on the extension.

95 95 95 95 105 105 105 115f 105 105

m/21/150/5'7

85-100-100-105-105-105-105-105-95-95

S/f

M/48/6'/185

PVC w/u
45# Bar w/u
65#
85#
95#
105#
115#
115#
125#
125#
135#

I've never done these before. I worked on form, loading 95lbs. Still need to work on technique, motion isn't smooth enough.

Ran stairs and did some dumbbell T's afterward to round things out.

male, 36 y/o, 149#, 68"

WOD
65x2, 75x3, 95x10
form greatly improved, still needs practice.

Focused on form, repeated weight until it felt solid:

90-100-110-120-120-130-130-135-135-140

I actually failed my 140 attempt on set #10, but I reset and got it on the second attempt. Felt a little shaky...

Hang power snatch
First time doing these
40kg
50kg
60kg
60kg
60kg
60kg
60kg
Last few were quite hard

Doh! Just realised I only did 7 instead of 10. That'll teach me to use my cellphone to view the WOD

M/28/5'6"/175

1st WOD after 6 month layoff...

65
85
105
115
125
135(F)
125
125
125
125(muscled)

Good to be back, but I've gotta lot to work on.

65.8

115/125/125/125/125/130f/130f/130f/115/125

On the last 2 sets practiced OHS, did sets of 5. Also, practiced DU's between sets. Discovered I've been trying to get the rope moving to fast and that was throwing off my timing. Slowed the rope down and now I can explode off my toes instead of jumping. What a HP moment.

155/160/165/165/170/175-F/170-F/165/160/160
did one set of 5 reps at 135 then 10 burpees five each for the two failed sets.

I am pretty darn good at cleans but OH squats and snatches kill me.

that ws supppppa heavy!

M/26/170/5'-9"

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

as rx'd
95
115
115
125 - had to press the last few inches
105
115
115
110
110
95 - working on form

This is my favourite exercise now (any variation on the snatch)!!
If you can find yourself a good coach, you won't regret it... I lucked out by bumping into a former coach of the Canadian National Team here in Montreal, named Claude Hebert.
Anyway,
90
90
90
110
110
110
110
135
135
135

m/39/158
135
145
155(f)
150
135
135
135

Remember crossfitter's your flexibility in your hips, lats, and legs plays a very very large role in your ability to execute this lift same as with OH squat - If your heels come off the ground really get your calfs stretched and warmed prior to these - you can also try myofacial release. IT bands may be your next culprit and then your lats. Hope this helps all of you.

D

M/30/5'9"/180

Haven't done hang power snatch before, I loved it.
95
105
115
115
125
130
130
135
135
140 f

M/24/160#/5'7"

Still nursing a knee injury. I can now flex it with out pain but taking weight (aka any kind of squat - even partial) still brings pain. I'm hoping one more cycle off leg work will fix the issue. I've seen definite improvement.

So instead of HPS today I did:

For time:
30, 26, 20, 16, 10, and 6 of Virtual Shoveling (half each leg forward)
30, 25, 20, 15, 10, 5 Pull-ups, all kipping

In 6 rounds:
1 - unbroken/23, 7
2 - 18, 6/13, 8, 4
3 - unbroken/10, 10
4 - unbroken/8, 5, 2
5 - all unbroken
6 - all unbroken

Time: 28:00 (PR by 6:46)

10 x squat snatches for warmup to 95#

Then

95-95-100-105-110f-100-105-95-95 tired

1-90
2-110
3-115
4-125
5-135
6-145-fail
7-145-fail
8-145
9-155-fail
10-155-fail

135,145,155,165F, 155, 155f, 155, got tired of hang snatching 155 so i moved to normal snatch, 165, 175f,175pr

HERM~ great to have you back in the "Pull up Family"!!!

m/41/160

65-70-95-105(f)-105(f)-95(f)-70-70-70-70

First time doing these. Zero confidence. Kicked the weight down and worked on technique.

38/m/5'11/163

HPS 83#-93-103-108-113f-113-113-118f-118f-118f

95f-95-95-95-105-105-115-115-125f-125

a couple of them were slow enough to almost be a clean and press...

31/175

worked up to 167# (pr)

Rx'd
45-55-65-75PR-80F-65-70-80F-65-75

Wasn't getting under the bar fast enough!

135-135-135-135-155f-155f-155f-135-135-135

Finished the day with Grace...much improved this time 2:23.

34/M/203

75-95-105-115-125-135-145-145-150-135

38M/5'10"/168#

Warm-up: 800m erg row (2:57); 17 ROM exercises; BWU.

As Rx: 95-115-135-135-145-145-145(f)-135-135-135#.

Cool-down: 20 consecutive HSPU (head to floor).

No PR. Pressed last inch at 145# so not sure that counted.

29m/5'5" 180

Nice go at it, rjf.

Warmup 3x:

10 Wallball
10 Bodyweight row (hanging from rack with rings)
10 Burpee Pullup

Time: 7:40

1st time for snatches in 10 years, so technique was a concern:

10x @ 115 all clean

M / 31 / 5'11 / 230

BIKE: 10min
WUP: 10min

CF: as rx'd
135
155
175 (F)
175 - up but not good
175 - up but not good
155
165
165
165
165

Post CF:
Bentover Row - 165x10, 205x10-10-8
Ab Circuit

M/30/6'3/175

worked on form

45
65
85
95
95
85
85
85

worked upto 135.

got 145 but when i got it overhead my elbows where bent, so i dont believe that counted.

Had A LOT of mental blocks, but I fought through them eventually

105(f)
95
105
115
135
145(f)
145
155(fx3)
155
165(fx3)
165
attempted 175x4, but the mental block wouldn't subside. I need to practice these more, I'll incorporate them into my warmup until 135 becomes a warmup weight.

20/m/156/5'8

M/41/6'/270
115
120
125
125
130
135
135
135
135
135 full snatch
135 full snatch
not great but getting better...

125 (not clean), 115 clean
140 full snatch

135, 155, 155, 170, 170, 170, 155, 135, 155, 155, 170, 180

cfwux3 then
45,70,95,115,115,115,115,115,115,115.

Should have stayed at 95, had to do too many press-outs at 115.

29yo, 5'11", 176lbs

95
105
115
125
135
135
145
145
145
145

Each of the 145 reps had a pretty lousy lockout at top. 135 was fine. Probably should have worked that weight more to get the form more solid.

m/42/162/6'

45,55,65,75,85(f),80,80,80,80,80

Hang Power Snatch

Since I've still got the flu, I just worked on form via Coach Burgener's videos with a broomstick.

cfwu x 3

had to do this one at home w/ dumbbells. So form was way off..

60 70 80 90 100 105 105 105 105 105

m/29/6'/165

first time with this lift. mainly worked on form.
worked up from 70lbs up to 100lbs. At 100lb form started to breakdown and had to muscle a few of them up. did get a couple good ones at 100.

also worked on hang power clean (didn't do this one in last cycle's wod). perhaps could have gone heavier but that's all the weight i had w/ me.

10x90lb
10x110lb
10x130lb
5x130lb

i need to video myself so I can better analyze my form on these oly lifts. i typically work out solo so right now just have been using this website as my coach reading and watching video (over and over and over).

haven't done much oly lifting, but it's challenging and kind of fun. good stuff.

sorry for the long post

got to 125 lbs. (tied pr)

hang power clean

135 x5
155 x4
165 Fail

m/36/6'1"/200

Warm-up, then all 10 sets w/115.

First time with these. Could have done more, but making sure form is solid. Will go as heavy as possible next time.

****FRAT****
Just came home after 4 great days at BrandX participating in the Level 1 and Kids Certs. Amazing experience, learned way more than I thought I would after 3 years of CrossFitting, and soaked up as much wisdom and CF enthusiasm as I could. I wish I hadn't waited so long (worries that I wouldn't "measure up" turned out to be totally unfounded as the coaches were completely supportive of everyone across a wide range of physical abilities). And the lectures & breakout sessions with the group of trainers we had were brilliant; such a blessing to be able to learn from and with the best!

Biggest take-aways from the Level 1: A) seeing life-long CrossFitting (no matter how old you are when you begin) as the way most likely to foster independent and healthy life into later years, and to combat the encroachment of decrepitude and dependency. B) understanding "intensity" in terms of working out at a threshold, right in that area where I hover between success & failure, between trying too much versus being "safe and comfortable"

Best takeaways from the Kids Cert: that kids are not little adults (I KNEW that already, really I did, and ought to, as I have 4 of my own), and that learning how to move well can be, NEEDS to be FUN! not just for kids, but also for adults who haven't ever experienced good functional movement before.

Surprising bonuses: Having Coach show up Sunday morning!! Having Terry from Concept 2 give a little mini-clinic on rowing Monday evening. Being able to get insight and advice from several awesome trainers about working with people with back injuries. And meeting Apolloswabbie in person :)

***END FRAT***

Back home at CF Santa Clara, elected to do sets of 3 and work on technique not at the expense of weight..

Sets of 3 @ 42-52-62-62-72-72(2)-72

Knew I was "at my threshold" because that weight was not easy (failed a couple times when I didn't jump & shrug adequately) but was doable if my technique was good.

Warmup
30x3
40x2
(50x1)3
(55x1)2
(60x1)1,F
(55x)1,f,f

Chris: 65,75,85,85,90,90,95

Kevin: 135,155,155,135,145,150,155

22 / M / 5'9" / 135lb

Just practiced with the bar today. My form is awful. I'm actually better at the full snatch because I can't get the bar high enough for a power catch.

Also, I did some practice on the bench press and low-back squat because I finally a copy of "Starting Strength." I don't have the flexibility for the low-back squat yet.

as rx'd

85
85
85
95
95
95
95
95
95
95

1/3 cfwu, 80x1x3, 110x1
130-140-150-155f-155!-160-165

I muscled the 160 and 165 instead of just dropping a little, but it was gratifying to make those weights. Tells me I'm capable of snatching over 200 (I think). Bodyweight is now under 180.

Run 5K, details there, 25:00

M/24/184

As Rx'd:
95
115
125
135
145X
145X
95
95
95
95
I did some heavy ones at first and then just worked on form.

As Rx'd (and needing some work):
45
95
105
115
120 (F)
120
125
130(F)
130(F)
130(Barely)

cfwu
WOD hps
65/75/80/85/85/85/85/65/65

first time trying hang power snatch:
CFWUx3, HPS 45x5,65x3,95x3,135x3

WOD @ 155 (10x1)
135x3

Nearly dropped a few attempts at 155.

Then CFE: Row 1:1 intervals x9 avg 285m/min.

AMRAP 1min pushups = 45

later,
b
m/32/5'8-1/2"/174

CFWUx3x15

65/65/65/75/75/85/85/85/95(poor form)/85x3

22/m/165lbs 5'8"

As Rx'd
45
65
85
95
100
105
110
115f
115f
110f

Must have just gotten insanely tired at the end

Didn't know what a snatch was until yesterday. I watched videos all day long. I was so intimidated I almost shook before going to the gym. Did the warm up exercise like my life depended on it. When I felt comfortable, this was the outcome.

65 X 3 (wanted a little more confidence)
75
85
95
105
115
125
135
140
145

I was gleaming. Every time I felt funny regarding my form, I stripped the weights and did couple of sets of the warm up. That really helped. Rested 3 - 5 min between sets. This crossfit freaking rocks!

47 / 178

as rx'd

95 - lots of reps, 25ish - triples and quads
100 - 10 reps in singles - felt real good 9 out of 10 times
105 - 2 reps - didn't feel good - but got it

real big difference for me in just that 10 pounds

F/37/124
HPS: worked my way up from PVC, 45#,55#,65#,70#; a few of each. Got 75# a few times but also a few failures. 80# could PS from floor but not from hang. Went back down to 45# and worked on form. Whew! Add to my long list of 'things to work on frequently'!

First time ever doing these. Watched the vids, but still don't have it down. My range of motion in my shoulders seems limited. I really need to videotape myself to see what I look like. Practiced with 45lb, 65lb, and 85lb. and did a few overhead squats for practice.

as rx'd
95/105/115/125/135/145/155/160(f)/160(f)/155
acatually getting way better at these, love it. Always have done cleans, never snatches though!

115,135,145,155,165f,165f,165,175pr,180f,

85
115
135
140-f
135
135
135
135
135
145-f

m/30/220
As rx'd
85/95/100/110/120/130(bf)/130/135(f)/135(f)/135

HPS

110
110
115
115
120
120
125
125
130(F)
130

Still working through my sciatica/piriformis setback but at least I'm back to working out!

As Rx'd
95 x 3
105 x 2
115 x 3
120 x 2

WOD

as rx'ed
135-135-145-145-155-155-165-165
Then 135 x6 and 135 x6 to work on form.

M/28/5'11''/200

75-75-75-75-75-80-80-80-80-85

Well, i went to local crossfit affiliate today (first time to one). I asked the young trainer dude if they had a pad for the bar for back squats and he told me they called them "tampons". Very ironically, the statement backfired on him and made me decide he was an utter dweeb as opposed to filling me with admiration for his toughness. Go figure. I guess it's hard for me to understand such statements when I don't feel the need to "compensate".

Anyhow, did the WOD and couldn't get past 105# without having to press the rest of the way up. First time snatching.

I felt better after PR deadlift 265 from 250 a couple weeks ago. YEEEHAWW!

m/38/5'10/160

m/48/178

Been nursing an injured back for the past week and a half and was itching to train again. I had my chance today.

Skills Warm Up:
Double Unders, 20 reps
Overhead Squats, PVC, D-Ball, 20 reps
Pull Ups, Kipping, Chest to Bar, 10 reps
Ring Dips, 10 reps
Muscle Up Progressions, Rings at 65", 10 reps
Handstand Push Ups, 10 reps
GHD Sit Ups, 20 reps
Back Extensions, 20 reps

Then onto the wod:
Hang Power Snatch, 1 rep, 45/65/95/115/115/125(F)/125/125/115/95

Form was shaky at 125 lbs. All other attempts were clean with good form.

Finished off with a 95 lb round of Isabel (30 snatches for time). My time was 6:30 (PR). Mostly power snatches; got below parallel on about 1/4 of my reps. Need to continue to work on getting under the bar. Will put on more weight once my form improves.

My son Luke (m/13/125) had football practice today; Mama (f/50/130) and Brittany (f/11/65) ran 1/4 mile followed by 20 pull ups, 30 sit ups and 40 squats. Keep up the good work, guys!

43/171

Started low just to get a feel for the snatch.

60x5
80x3
90x3
100x2
110x2
120
120
130(f)
130
135(f) I could get the weight up but I was pressing so I didn't count it.

#57 yes go to crossfitendeurance.com for a good training schedule

First time snatching heavier than the bar.
45-65-75-95-105-115-125-135-145-155(f)

50,60,65,70,75,80,85,90,95,105

115, 115, 125, 125, 135, 135, 140f, 140f, 140f, 135, 135f, spent

115, 115, 115, 135, 135, 135, 135, 135, 45

ug-ly - def need to work on the technique.

Spent my day with a bus load of Gr8 kids. What a day!

Power snatches tonight.

45,65,75,85,95,105,115,125,135,140(F)

Beat my PR by 20#!!

29yo M 185lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips.
Hang Snatch 45lbs x 5-5 65lbs x 5 75lbs x 3 80lbs x 2.

Hang Power Snatch
65lbs x 1
75lbs x 1
85lbs x 1
95lbs x 1
105lbs x 1
110lbs x 1-1-1-1-1
3 minutes rest per set
Foam roll after
Compared to 080603: max 95lbs

75,85,95,105,115,125f,95,95,95,95,95

950 total
previous 900

M/39/150

55-70-85-85-95-95-105(f)-105-105-105(f)-95

All the power lifts still feel awkward but they're getting better. Still need to focus on feet and pulling under (even with the power) the bar instead of pulling the bar up. Anyway, 1st time with the max rep Snatch so I'll take it.

m/27/6'2"/233

95 x 1
135 x 1
135 x 1
145 x 1
155 x 1
160 x 1
160 x 1
165 x 1 (pressed the last few inches)
155 x 1
135 x 1

This was my first time doing hang power snatches. They are extremely demanding and difficult. Form is definitely key...

LET'S GO!

M/52/5'11"/205
Uggggggly...but fun.

Approved warmup.
Hanging Power Snatch:
85 for five of them
95 for the other six or five or seven--I lost count.
Then 4 sets of 6 @95 military press and some tricep work so I look good swinging for the fence tomorrow night.

Form getting a little better and no knots on the head:-)

Having never done snatches of any kind, I started light:

95
100
100
100 (did this weight until technique improved)
105
105
110
110 (this one was all muscle)
105
105

First time doing this movement; still don't have the form down...

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

95 was a pure snatch with no press-up
105 and 115 had more shoulder/back than I would have liked...

95
100
105
110
115
120
125
130
135
95

first time doing this wod
75
85
95
115
115
125
125
135
135
140

95, 95, 105, 115, 115, 115, 115, 115, 115, 115

Bad showing. Wife had daughter Monday. Mommy and baby are doing great! Daddy Need Sleep....please!

Work hard. Play Harder!

65,65,85,85,105,85,95,105,115

44/6'1"/185

135 145 155 160 165 170f 170 170f 170 170

95 115 135 145 150 160 160 160 160 160 160

41/5'11"/220

as r'xd

135#x1x1x1x1x1x1x1x1x1x1

btw: 154

95, 105, 105, 110, 110, 105, 105, 105, 110, 110.

CF football
16x100m w/ 45s rest

all 13s or under

This was the first time I'd ever done this exercise, so I tried to focus on form.

CrossFit Warmup

45-65-95-105-115-135-135-140-145-155(Fail)-155

Then I did 10 reps at 95 to focus more on form. I felt good afterward so I decided to take a shot at Fran (4:39) and rowed 1000m to cool down.

Didn't somebody mention something about paying for deviating from the posted workouts just the other day? I looked at tomorrow's WOD, and surprise! Tomorrow will be some kind of fun.

M/33/5'10"/210

95lbs,115lbs,125lbs,135lbs(ugly),125lbs,115lbs,115lbs,115lbs,115lbs,115lbs

150
155
155
160 F
160
160 F
155
155
160
165
gotta tape the thumbs.

M/34/195

45
65
75 pr
85 pr
95 pr
105 miss
105 miss

105 felt so heavy! I think I was tired from all the other lifts!

m/38/175

65x5
75x5
95x3
105x3
115x1
115x1
115x1
125x1
135x1
145x1 F

Spanky, glad to have you back!

M/28/214

95
95
115
135
145
150(F)
150(PR)
150 ugly
150
135
135

3 X 115
7 X 105

#279 Jim D

Glad to be back. I think I'll take it easy on the heavy deadlifts for a while, though.

Practiced form, with a 95lb load.

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

playoff beard--thanks for the shout out brother. hope things are well and you are tearing it up!

M/24/153 GregAwu

105
115
125
135
145F
145F
135
135
135
135

cfwu x 3 add push

65, 75, 85, 90, 95, 100, 100, 105 fail, 95, 95

I'm probably not going to do snatches anymore. No bumper plates and no coaching. I'll work on cleans.
Try to not injure myself with crummy technique.

400m run

3X 10 (push up, pull up, sit up, ohs)

AS Rx'd: 95 115 125 135 140 145 150(f) 150(pr)
150(f) 145

3X10 DL 135lb

125, 130, 135, 140, 145, 150, 155, 160(f), 160(f), 160(f)

Compare to:
080603 - 75, 85, 95, 105, 115, 115, 125, 135(f), 135, 140

65
95
115
135
145
155 F Pulled to early and it was too far out front
155
160 F Repeat above with weak core
160 F Repeat Got it over my head. If it had been full squat I would have got it. Dang rules
160 F Repeat above. Over head.

My coaches constant refrain is that I'm too relaxed in between the second pull and lock out. Tonight it cost me a good 15 lbs.

135/135/140/140/140/145/145(f)/135/135/135

Never did these before so I practiced a lot and decided my 1RM was when I felt the form getting sketchy. Better safe than sorry.

CFWU x 2
countless reps with broom handle to practice form.
5 x 45#
5 x 45#

1 x 65#
1 x 75#
1 x 85#
1 x 95#
1 x 105#
1 x 105#
1 x 105#

105# felt good but I was afraid to go higher with my limited experience in the lift.

32/m/165

65,85,105,105,105,125(F),115,115(F),105,105

1-95
2-115
3-125
4-130
5-135
6-140
7-145
8-150
9-155F
10-155

M/29/6'/195
75-95-105-115-115-125-125(f)-125(f)-125-135-135-145(f)-145(f)

First time really doing HPSnatch for max. Want to work on it more.

50
55
60
65
70
75
80
85
85
90x

30
35
40
45
50
55
60
65
70x
65

100/110/110/115/115/120 (lil bit muscle snatch)/120
Late but never quit!!!
happy to give beers for all the frat!!!!!

95
95
115
115
115
115
115
115
115
120

500m swim
9:20

95
95
115
115
115
115
115
115
115
115

I did hang power split snatches.

135
145
155
155
160
165
165f (dropped it)
165f (slight press out)
165f (fatigue...total miss)
165f (caught it in a spilt with my rear knee touching the ground. That means my hip ended up below my knee. No longer a power snatch... Fail!)

45/50/55/60/65/70/75

M36/6'0/180#

110 - 121 - 132 - 143 - 148.5 - 148.5F - 148.5 - 154F - 154

First time doing a snatch WOD, so I did several sets with 1-5 reps.

55#
.
.
.
.
.
.
125#

Felt really good, I love this lift!

95 x 10. Al Asad. Needed technique video.

All Weight in KG's:

BWU
30x3, 50x3
60(Small press), 60, 62.5, 67.5(f), 60, 65, 67.5, 70(Pressed), 70(f)
Ran out of time.

28/m/79kg

40-45-50-55-60-55-55-60-65-70(f) (kg)

Cycling through sets very fast (ok for finding range in initial weights). If this comes up again, need to start higher and have more rest.

95x3
105x3
115x3
115x3
125x1
135x1
145x1
155x1 (PR but Ugly, had to push to extend arms)
135x1
135x1

95x3
105x3
115x3
115x3
125x1
135x1
145x1
155x1 (PR but Ugly, had to push to extend arms)
135x1
135x1

95x3
105x3
115x3
115x3
125x1
135x1
145x1
155x1 (PR but Ugly, had to push to extend arms)
135x1
135x1

95x3
105x3
115x3
115x3
125x1
135x1
145x1
155x1 (PR but Ugly, had to push to extend arms)
135x1
135x1

First time with this exercise. Really hard to get right. I spent 20 minutes figuring out how to do the exercise without feeling weird. Weight was light due to poor form.

75
95
95
115
115
125
125
135 (f)
130 (f)
125

Need some work on this one. Once complete I did
flat bench just to give the chest a good work.

95lbs 50 times
115lbs 35 times
135ibs 25 times
45 lbs 100 times

Followed by ORM. 245 was the limit for the day.

Thanks FRAT.

cfwu (only 5 pu's/set)
BWU

most were pretty ugly. need to work on technique. 105's and 115's had a lot of arm extension involved.

85
95
105
105
115
95f, 95
95
105
105
105f, 95

Snatch 1-1-1-1-1-1-1-1-1-1

40kg x 2
45kg x 2
50kg x 2
55kg x 2 (Failed both attempts)
50kg
52.5kg (Fail)

Very ugly form with these. Just giving me more reason to switxh to CFSB or something similar.

75-95-115-135-155-165-175(f)-165-165-175(f)-165-165-165

95
105
115
115
115
125 f
125
125
135 kinda
135 f
135 not pretty

M/33/190

115-1
135-1
135-1
135-1
135-1
135-1
135-1(form sucked)
115-3
115-3
115-3

10 minutes of...

5 Push Press
5 Burpees

11 Sets

10 minutes of...

KB Swings (16kgs) 115

10 minutes of...

KB SDHP (24kgs) 110

3 mile run
22:41
then WOD
95# all snatches

Hang Power Snatch 1-1-1-1-1-1-1-1-1-1

F/45y/62"/138# JULIA
40, 50, 55 f, 55, 55, 55, 55, 55, 55, 55

M/40y/68"/157# GEORGE
55, 65, 75, 85, 95, 105 f, 100, 100, 105, 110

We've done the Hang Power Snatch so many times with the Burgener Warm Up, and yet we've never tried going heavy with the HPS.

95 115 125 135(form) 135 135 145 145 145 150

m/30/168

Wod done as rx'd

75-95-105-110-115-f-95-95-95-95-95-95-95

Tried working on form as i have never done this lift before.

10 is a new one, it helped me learn the movement.
85/95/105(M)/100(M)/95/95/100(M)/100/100/100

f/33/108

never done this before-worked on form/technique

warmed up with 15#bar
25
35x4
45x6
55x4 - couple nasty but last two looked great

finished with 2 minute drill of 5 sit-up/5 pushups

85 x 1
95 x 1
105 x 1
115 x 1 x 2
125 x 1 x 3
125 x 1 x 2 (failed)

95
105
135
145(bf)
145(bf)
145(bf)
135(bf)
45
95
105

24/m/6'7/235

Still trying to rest injured left shoulder, so subbed with right-armed DB hang power snatches.

50x2
55x6
50x2

75
95
105
110
115
120(f)
120(f)
115
115
120(f)

Difficult movement. Haven't been practicing snatch enough in the gym lately. Definitely know where I need to put in some extra time.

34yom / 212lbs

75
85
95
115
115
95
95
95
95
95

I found it difficult to keep my form. My body always wants to shift sideways for some reason, and I'm also spreading my legs too far apart when I drop under the weight. When I went up to 115#, I found myself "muscling" the weight up like a military press, so I dropped back to 95#. Still had trouble with form, but it was an overall improvement.

From Taji, Iraq

Warm up: 10 min elliptical, hang power snatches using 45, 65 then 95 lbs.

1. 95
2. 115
3. 135
4. 135 (f)
5. 115 (f)
6. 105
7. 115
8. 125 (f)
9. 115
10. 115

then, splints 60/60 at 11.0 mph for 10 min

95# x 10

Tabata on the C2 Rower

Miss my bumper plates!

Still working on the power moves. Not totally proficient yet but getting a ton better. My stance was strained and it looked a little too much like a push press at the 135#. Sad.

115x2
125
135 (bad rep)
115
125x2
135 (finally ALMOST a good rep)
125x2

First time working these in a while.

105
115
125 (x2)
135 (x2)
145 (f)
140 (f)
140 (f)
140 (pr)

33/M/6'00/185

W/U:
Row 500m
JMWU
Burgener WU
10 HPS @ 45#
6 HPS @ 65#
3 HPS @ 95%

WOD:
1x115
1x125
1x135
1x140f
1x140
1x140
1x145
1x145 pr
1x145f
1x135

65, 85, 85, 95,95,105,105,115,115,125

Probably could have went more. Tried to go slow, work on some form since I don't do snatches that often. Next time, going to go bigger.

I could do 115 with relative ease, but 135 WOULD NOT HAPPEN from a hang. I could power snatch 135 but could not get enough 'mo' to hang power snatch 135. I'm disappointed. Like many, I need work on this lift!

95-105-115-125-135(f)-135(f)-135(pr)

This was my first time trying this exercise, so I started small. I was a little intimidated at 105 pounds, so I failed a few times there.

65-85-85-95-105(f)-95-105(f)-105

145lbs/32yoa

65x1
75x1
85x1
95x1
100x1
105x1
110x1
115x1 (sloppy)
115x1 (sloppier)
115x1 (least sloppiest)

Road bike to/from work
CFWUx1
Burgener warmup
100-110-120-135-145(f)-135-135-135-135-135-135
95x5 practice for form
45x5 practice for form
My form is really bad. A soon as the weight starts getting heavy I can’t snatch it to lock out, I always end up pressing it up the last few inches. Bad form, just not comfortable getting under the bar.

m/40/6'1"/ 195

CFWU x3
PVC x 5 practice form
45*5 practice form
65, 85, 95, 100, 115 bad form, 105, 105, 105, 105

135
135
135
135
135
145
155
165
175 (f)
175 poor form

I'm a day off, so here's my stats from 6/18:

95/105/115/125/135/95x3/95x3 then had to leave to pick up kids. Form needs work--1.5 weeks removed from Level 1 cert & learning snatch technique. My technique broke down pretty good at 125, but tried 135 anyway & really struggled. Wasn't doing the "hang power snatch" but more of a hang snatch as I was trying to work into the OH squat (didn't realized the difference until I read through posts).

first time doing these.
95/95/105/105/115/115/115/115/115/115
I felt like I could do more weight, but I really need to work on my form.

115# straight through for all 10

My form went down markedly beyond 40kg, so I did ten rounds of 2-3 reps of 40kg to improve it.

40kg
40kg
40kg
50kg fail
40kg
45kg
40kg
40kg
45kg
45kg

Menco

Rest cycle

First time = all lifts PRs, wahoo
105-110-115-120-120-125-130-130-135-135

m 6' 188 34

First time ever attempting

65
85
95
95
95
105
105
105

65-75-85-85-90-90-95-95-95-100

Male 29 188lbs

1)95 2)100 3)105 4)105 5)100 6)100 7)100 8)95 9)95
10)95 total=990lbs I felt like my form was getting bad so I backed off the weight until I thought I was in form.

I followed that up with 7 one rep sets of 135 hang power cleans. total=945lbs

WOD HPS 1-1-1-1-1-1-1-1-1-1
Burgener W-up, x 3,
hps w/up 10k x10,through to 40k , with 5k jumps,

42.5k, 45k, 45k, 45k, 47.5k, 47.5k, 47.5k , 50k, 50k, 50k.

gym was closing ,so couldnae try any more,but the 50k's were fugly,so 52.5k woulda've been worse,all good snatches,but ma feet were goin all over the place,just ma lack of flexibility !rest of gym were just standin about doin nothin or tryin tae sneak out half way through the wod !

95 3 rounds
115 7 rounds

30 yom, 185 lbs

95, 95, 105, 105, 110, 110, 115, 115, 120 lbs

Eric
85
95
105
110(pr)
110
115f
115(pr)
105
95
95

Greg M/33/211lbs/5`9
85
95
105
115
120
125(pr)
130f
130f
115
115

M/32/148lbs/5'5"
1) 85lbs
2) 95
3) 105
4) 115
5) 120
6) 125
7) 130-f
8) 130
9) 135-f
10) 130-f
Tried to stay heavy towards the end.

95, 100, 105, 110, 115, 115, 115, 115, 120, 125 (poor form)

77
87
87
92
92
92
92

Mark: 65/95/105(f)/95/95/95/95/95/95/95

Theresa: 42/47/52/57/57(f)/57(form stinks)/52/52/52/52

45-55-65-75-95-100-100-105-105-95

Dropped back down because my form was getting sloppy on the last two

M/45/5'11"/180

45-55-55-60-60-70-75-75-80-85

first time doing this one:

95lb, 95lb, 115lb fail, 105lb, 105lb, 105lb, 105lb, 105lb

partner f/135/5'8"

55lb x 9

hang power snatch
95, 115, 135, 115, 125, 135, 125

the ones at 135 were poor form. pretty much pushed it overhead. worked on form afterwards.

EJ
M/36/168
135X9,140X1,145F
EJ

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

55-65-75-85-95-105-115-115-115f-115

I need to remember to practice snatches.

These are a blast. First time doing them, I hope I can improve my form.

45 - 65- 95 - 115 - 125 - 135 (tf) - 125 - 125 - 115 - 95x5

I did hang snatches, not power snatches
worked up to 115, but failed there. I wasn't really feeling all that strong today. Was able to do 105 several times in a row, but couldn't get 115.

M/33/70/170

68 lb.
68
68
79
79
79
90
90
101
101

First time ever snatching.

F/26/155

60
65
70
75
85
90
95
100 (from floor)
105 (from floor)

m/44/175

65,95,105,115,115,115,120,125,120,120

21/m/6'2"/220 lb

95
115
135
145
155
165 (fail)
155

32/m/70"/215

Don't remember all the reps, but topped out at 135.

95
100
105
110
115
120
125
135
135

95lbs

95lbs almost each time, working on technique

28/6'1"/209

95-105-105-115f-115f-105-110-110f-105-105

ran 1.5 miles

27/6'2"/195

95/95/105/105/115/115/105/105/105/105
Could've went heavier but form killed me

95
100
100
105
105
95
95
95
95
95
New to the snatch so I wanted to consentrate on form.

M/19/6'4''/193

95
105
115
125
135
140f
140pr
140
140

I've done snatch before, but it's been a while. Also, I've taken a week off and just getting back into it, and I've been trying to take it a little easier, so I did 8x instead of 10x reps.

CFWU x2

65
75
89
95
100
105
110 (PR)
95

F/33/123

60lbs, perfect form all the way. Moving up next time!

Need to work on form for this one, didn't feel like I was doing it right and catching the bar properly.

66 x5, 77 x5, 88 x3, 99,

110
110
110
110
110
121 fail
110
110
110
110
110
121

[121]

sub'd 5 mile run

95-106-106-111-117-122press-122press-111-111-111

95
95
105
105
105
115
115
115
125
115

95, 105, 115, 125, 135, 135, 145, 145, 150, 150

28/m/182

65, 75, 85, 95, 100, 105, 110, 115, 120, 125

was pressing out at 120 and 125

09.06.17
65,65,75,75,95,95,105,115,105,105

32/m/#230
135/155/165/175f/175/180/185f

HEY NICE PIC I JUST LEFT HILLAH FROM THE STACKHOUSE AREA. I WONDER IF U GUYS AREA FROM THERE. TAKE CARE.

lots of sets and reps of HPS and OHS with just 95# until I get comfortable and better form with this stuff. I am getting a little better each time though!

KB swings 65# 3x21

2X30 Dumbbell
2X30 Dumbbell
2X30 Dumbbell
2x30 w/5# ankle weights strapped on
2x30 w/5# ankle weights strapped on
2x30 w/5# ankle weights strapped on
2x30 w/5# ankle weights strapped on
2x30 w/5# ankle weights strapped on
2x30 w/5# ankle weights strapped on
2x30 w/5# ankle weights strapped on

best I can do at home

Vacation, week off

Ugh, not doing enough PT/WoDs.

Did with PVC as my form stinks, and my joints are enjoying the week off from TKD. This would have been so much easier 20 years ago (but much less needed!)

65x95x95x95x95x95x95x95x95x95x95
Time:4m50s
pullups: 3x3x3x2
wallbangers:20x20x20 (with 12lb medicine ball)

95lbs x 10
Al Asad

F/38/133ish/5'4"
First time doing since substantial instruction.
Did hang power snatches, into overhead, then squat.
45 (first one felt wobbly)
45 better
45 cake
65 (landed sumo style) thought this was 55, math error!
65+big collars better landing, little wobbly overhead
65 landed wide
65 felt good, narrower landing
70 caught with slightly bent elbows
70 tried again, caught with more bent elbows, felt twinge in R shoulder
45 to end on a good note

I MUST MUST remember to point my elbows forward in the overhead position instead of letting my humerus roll to the outside. I think that's why my shoulder hurt. This is a habit I need to get out of.

65-95-115-135-145-155(F)-155-160-165

45-95-95-105-105-115-115-115-105-95

Hang power snatch

20kg, 25kg, 27.5kg, 30kg, 30kg(f), 30kg(f),20kg, 20kg, 20kg, 20kg.

Have lost snatch. Was looking forward to this one but just could not get it right. Gym was shutting when I still had 4 to go. Did try tae sneak out half way through the wod ! but got caught and was reprimanded. Finished it of on Saturday but snatch is still missing!!.

Good Fun

95, 115, 125, 125, 125, 130, 130, 135, 140, 145

95, 100, 105, 110, 115, 120, 125, 130, 135, 140, 145 (ugly form)

M/20/162

Five at 115
Three at 120
Two at 125

-D.

60, 75, 85, 95, 100, 110, 115 x 4

Warm-up:

10 x C2B Pull-ups
10 x Back Extensions on Bench
10 x Sit Ups on Bench
10 x OHS w/ 135#
5 x Full Range HSPU

WOD As Rx'd:

135 x 1
145 x 1
-----
145 x 1
145 x 1
155 x 1
155 x 1
165 x 1 (fail)
155 x 1
155 x 1
165 x 1 (fail)
155 x 1

This was a first for me. I've got a lot to learn. The fails were both something of a cle-natch with a press at the top. So much to learn, so little time.

m/29/6'1/192

105
105
105
105
105
135

31yo/M/6'4"/226#

First time with weight over head in months!

110-120-132-142-154f-154-159(pr)-164f-164f-154f

90/115/115/115/125/125/125/125/125/125

m/175/68"/40

115
165 f
135
145
155
160
165

Had lingering pain in the my lower lumbar. I couldn't hold the weight in the hang position without pain. I went up to 135 but stopped there. I worked on OH squats after that, got 155 once.

It was just a bad day. GF and I broke up...just a bad day.

115
120
125
125
130
115
120
125
130
135

M/33/185

Hang power Snatches 1st time doing these
as Rx'd strict form no muscling!!

1-75
2-95
3-105
4-115
5-120
6-140-F
7-130-F x 3 F
9-110
10-125
11-130
12-135
13-140- PR
14-145 so close next time 155 got the technique now!!

Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps

95-100-100-100-105-110-115-115-115-120
----------------------------------------------------
Compare to 080603

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

First time on the Hang power snatch.

45-50-55-65-65-65-65-70-70-70

I love this photo! Too cool!

this one was fun...first time, tried to work on form

95
115
135x5(muscled a couple of them)
115x3

m/35/155

1- 85
2- 95
3- 100
4- 105
5- 110
6- 115-f
7- 95 x 3

Did a bunch at 120, missed 125. Didn't drop very low.

M/33/71"/174

50
70
70
70
70
80
80
80
80
90

CFWU
95/1; 100/1; 105/1; 110/1; 115/1; 120/1; 120/1; 120/0/1; 120/1; 120/1
M/48/188#/72"

40kg
50kg
60kg
60kg
60kg
60kg
60kg
60kg
60kg
60kg

Snatches felt very sketchy!

M 68/162/40

89
89
111 - pressed
94.5
94.5
100
100
94.5
89
89

Not happy with form.

Ran ~1.7 miles in 15:40

45 55 60 65 70 75 75 65 65 65
form poor on 75 so went down to 65

135 across the board.
Some questionable form at first (pushing to get to the lock), but things started to click by the end.

m/35/5'9/174

CFWU - 3. Reg. Superman. Burgener.
95,100,105,110,115,120,125,130,135-F,130,135-F,130
Tech good on last set. Went up pretty easy. Could do more if tech was better & more consistent.
Good extension of ankles helps w/hip & shoulder extension.
6/3/08: 65,85,95,105,105,95,95,105,110

7 rounds:
6/24/08:
95
105
115
125
135-Not much jumping. More of a press at top.
125
125

29/m/190

95, 115, 135, 135, 115, 125, 130, 135, 135, 140

New exercise for me.

As rx'd: 75, 85, 95, 105, 115(f), 105, 95, 95, 95

Group WOD @ the station, plus snatch pull skill work, plus 2k row, 7:45 PR

65, 85, 95, 105, 105, 115f, 115f, 105, 105, 105

First time doing single RM of HPS and kept surprising myself each rep, maxing out at 185# (think I could do even more!). I wonder if I'm doing something wrong...

45x5
95
115
125
135
145
155
165
175
185(PR)

95
95
115
115
115
115
125F
125
115
115

132x2
142x2
152x2
162
167
172-pr
177-pr

as rx'd:

warm up:
1 x crossfit warm up
2 x bergener warm up ( 1x pvc pipe; 1 x 20kg bar)
5 x 30kg hang power snatch
3 x 40kg hang power snatch

10x1reps:
42.5; 45; 47.5; 47.5; 47.5; 50 (f); 50; 50; 52.5 (f); 50kg

CFWUx3

Hangpower cleans
40kg 50kg 60kgx8

CFWUx3
75-95-105-115-115-115-115-115-105-105 (75-105 last time)

34 yom 203 lbs.

Screwed this one up. Thought it was power cleans. So first 4 reps were cleans

135
135
155
155
------
65
95
115
115
135
145 (PR)

43 yom 203 lbs.

Screwed this one up. Thought it was power cleans. So first 4 reps were cleans

135
135
135
95
-----
95
115
115
135 (ugly)
135 (ugly)

In kgs:
35
40
45
50
55
55
57
56
57
57
60 (fx2)(1)

vacation - skip

First time with this WOD. Done 7-4-09 after the 5K run.
65 x 3
65 x 3
85 x 3
95 x 3
105 fail
105 fail
105
105 fail
105
105
105
110 fail

105, 114, 125, 135, 135, 135, 140, 140 (Pr), 145 f, 145 F

23.m.136.65"

as rx'd
115, 115, 115, 115, 115, 115, 115, 115, 115, 115(PR)

Last Time/PR:
105, 105, 105, 105, 115, 115, 105, 105, 105, 105

45*5+OHS*5+5kb snatches w/36
95*1+OHS+5kb snatches w/44
115*1+OHS+5kb snatches w/53
125*1+OHS+5kb snatches w/62
135*1+OHS+5kb snatches w/70
145*1+OHS+10kb sntaches w/36
155*miss+10kb snatches w/44

M/27/6"/170

First time doing any snatch work in about 5 years. I forgot how much I love this exercise.

95,105,115,125,130(ugly), decided to work on form here and so I banged out a few sets of triples at 115. Finished with a 1:31 500M row and 30 pushups.

45/m/164

125
125
130
135
135
135(x)
135
135
135

ok, same PR the past year

85 lb Hang Power Snatch
85 lb FAILED Clean Squat Snatch

45#x3
65#x3
75#x3
85#x3
95#x3
105#x3
115#
125# (pr)
135# (pr)

95 a 145 miss 150
3x3 front squat
front lever practice

2010-12-06: 150 did this after WOD.
2009-06-17: 125 (not clean), 115 clean. 140 full snatch.