Sweeet workout. I didn't think it could get better than Nancy :)!

This is my kinda WOD! Can't wait.

M/39/5'10/178

Likng this one... Train hard..........

in the compare to link the WOD is with 75lb instead. is the 95lb a mistake? i hope it is or im pretty sure this wont be ask rx'd for me!

noticed the weight's gone up from 35kg to 45kg,since the last time,guess we're all gettin stronger !

hate snatches hate snatches hate snatches its a brain thing need a coach on these

Sooo....

Basically Nancy with 3 Snatches in addition each round

Can't overhead squat 95, must scale down...

Good work to all the participants at the L2 in GA this weekend. Thanks to Eric -CF Decatur- for hosting.
Pat and Speal you guys rock.

http://media.crossfit.com/cf-video/CrossFit_SNancyWOD.mov

I've been lurking about a month and just started WOD's yesterday. Still reading "beginner" fodder and ran across a gem today that said a good plan is to work 1 day, rest 1 day when starting out. Since I've got two puppy WODs in and feeling totally wiped, I'd decided that tomorrow was a rest day.

Wow - I'm soooo glad tomorrow's a rest day for me! :) Now I'm gonna go look up what a snatch is and figure out if I can do them w/dumbbells...

I'll completly suck at this one...anyway 3-2-1 GO!!!

PROPS TO THE FRAT have a great workout crossfitters all around the world

beck-
yes you can snatch with dumbbells, although i can only remember ever doing 1-armed snatches with them, not both at once.

s'more-
that is nonsense, you own every single WOD that pops up! You're not foolin' me!

25 JPU(thick bar),push ups,butterfly SU, sqauts
50
75
=33:20
Post- yoga

Strong lil Pony- my neck is much better this week! Thanks for asking! I think it was a mild concusion. I got pretty sick trying to workout the next day. And how are you??? Hope you are feeling better! Good luck with the blood work this week!
Erin

Just my luck. I wanted to do some WOD's that involved weights this week before I am on the road next week for work. No access to weights. Just my luck, I did Isabel today with 95# lbs. Oh the pain!! LOL!!

What can I substitute for the snatch? I had an ACL reconstruction a couple months ago and I'm not comfortable trying that yet.

Thanks

The Mac

I love to hate this one....but after all the running today I cant wait for the PAIN!!!!

SUB-RAT!!!!!!!

Oh lord, not overhead squats. I just cannot get this lift down with any significant weight because I have pitiful flexibility. Besides, I am stiff from raking leaves off the lawn today.

Rain yesterday morning, sunshine and cool last evening. Sunny and cool today. What a weekend.

Not looking forward to Monday's WOD.

I just want to thank Todd, Mike,Justin, John, Jennie and J'Mac for leading the Level 1 certification this weekend, I can honestly say I am night and day a better coach and a better athlete because of these guys, and girl :) The passion and knowledge they displayed was second to none. I also want to thank Todd at BGI for being an awesome host all weekend. It is a common saying in CF that the "magic is in the movements," I would like to add that the real magic is in the community!!! Thanks and guys and see you guys down the road :) Jorge Perez

Goat - check you out my FRAT brother!! Lookin good!! Congrats on your L1!!! Looking forward to tomorrow's suckfest. Still subbing rows for runs due to my dang foot. Go hard ladies!!

been cleaning/jerking/snatching my whole life so have a technical advantage here. snatches are the extremely easy part here. it's the squats and runs that will put the pain on me. especially after eight-hundreds today.

dev, leave the snatches out and do Nancy

The Flagstaff Level 1 Cert was outstanding. What a great group of exceptional instructors...every single one of them! Dr. Ray...a great speaker and coach! This was worth the cash!

Mike B....Flagstaff, AZ

question, on the snatches, is bellow parallel, or is it a power snatch, picking it up from the ground full extentsion over head?

Scooter2,

Truly sorry for your loss.

--bingo

This one looks good......
Thanks Coach

Just got home from the Level 1 Cert in West Palm Beach. More fun than I could have imagined and much more info than my head could handle. The coaches, Mike G, Jon, Todd, JMac, Jennie, and Justin were all knowledgeable, helpful, and full of encouragement. I can't recommend this Cert enough!

It was a great weekend learning so much about Xfit. The coaches were great and environment was some..

The program design is great but I think it would have been better to have some more time practicing skills rather than rushing through them between lectures (especially the last skills session).

It was a great experience!

Ditto that Kyle. L1 CERTIFIED! BGI CrossFit, what an amazing box. And Mike #21, I bet our cert coaches could beat up the other coaches from Flagstaff. ;)
Thanks so much for the knowledge.

Amazing weekend at BGI Crossfit for the level 1 cert in West Palm Beach. I was totally impressed with the trainers, their passion and professionalism were on display. If you have been thinking about getting certified sign up, you won't be disappointed.

Lookit that hottie in the Flagstaff pic. Last one kneeling on the right with the goatee... the JOABAD* Man himself.... Goat!

*jar of almond butter a day

thanks to all for the birthday wishes. had a very quiet day and getting ready for the Crossfit Newcastle Games Day on this weekend.

http://crossfitnewcastle.blogspot.com/

Hitting this workout now. should be very interesting

I am sitting at a hotel computer in Flagstaff, with a big dumb smile on my face thinking, "Hell, I am level one certified". Like I said to Freddy at the cert, if someone had told me two years ago I would end up being a trainer, I would have laughed in his face. Life is strange, sometimes. Well, most times.

This certification was a powerful experience. Despite the fact that I have scoured the journal archives, I still learned a ton. It's amazing to see so much information imparted to so many people from various backgrounds in so short a time. I am especially grateful for the corrections of many faults in my execution of the movements. Suddenly overhead squatting feels almost natural. While I didn't manage to get my first muscle-up, despite a lot of trying, I did manage to butterfly kip a little. Yay me. For me, the most interesting and enlightening part was probably Freddy's lecture on programming and scaling. I took more away from that than I expected.

I am certain that I will have to take this certification again, just so I can pay attention to how the trainers train, rather than being so focused on what I am doing.

So a big thank you to Rory, Miranda, Freddy, Tyson, Mike, and Jolie, as well as anyone else who gave behind-the-scenes help. A fantastic experience.

Goat, good on ya. Congrats.

I am going to Finland on the 14th for two weeks does any one know if it is possible to meet Mikko Salo and train where he trains? if any one does could they let me know?

M/195/5'11/39

Five rounds for time of:
95 pound Snatch, 3 reps sub'd 135lb
95 pound Overhead squat, 15 reps
Run 400 meters

24:50

That was an amazing class in West Palm FL!!! the instructors were great and very inspiring...truly a life changing expierience just like crossfit :)

my legs are gonna fall off...

M/44/185/5'9"

Sub'd 500M rows for 400M runs
Else as Rx'd - 22:57

2nd WOD today. On the road tomorrow, so did this WOD this evening. Looking forward to 2 days of rest now. Take care and God bless everyone. Especially the Saints today and all your departed Souls tomorrow.

I know this isn't pertinent to today's WOD, but what is the general opinion of Swiss-ball crunches (Obviously if they're full ROM). I've used them in WODs in the past, but during two days ago's (25-50-75 ascending Squat/pushup/pullup/situp) I thought they were too easy so i subbed. Are swiss ball crunches ok or should i stick to unanchored/anchored floor sit ups?

A little off the subject, but does anyone else hate daylight savings time. Seems more like daylight wasting to me. Why don't we fall forward? If the president wants a more fit america he could start by abolishing daylight wasting time. Who besides, dedicated athletes, are going to be active outdoors if its dark before they get home from work?

The new CrossFit Flagstaff facility is amazing! Four days before the certification, the space was a full on construction company with storage racks and construction equipment occupying the entire floor. Kudos to the Mike and Lisa Ray's crew. In just three days, they built one of the nicest boxes I have ever had the chance to visit.

Great cert everyone. The participants, the staff, and the facility were all awesome. I hope I get the chance to visit CrossFit Flagstaff again.

BTW- 7000' elevation truly sucks.

The Level 1 at CrossFit BGI in West Palm was a "10"!!! What an amazing team of trainers and great host facility. Knowledgeable, personable and caring athletes with a passion to share...Todd, Justin, Mike, Jon, Jenni and J Mack - you guys rock! By far one of the best workshops I've been to in my 10+ years as a personal trainer. This is definitely where it's at and everyone needs to get it!

I learned so much. The cert reinforced information and technique from my coaches at OTG and broadened my understanding of things I wasn't clear on.

THANK YOU SO MUCH!!!

Wishing you all the best!

Michelle Barbera

#38 Just move to the other side of the world. Time doesn't change, and if you ask my kids, doesn't move.
WOD was good. Had to sub snatches and squats so times wouldn't matter. But I must say, those 400's felt so easy compared to last nights 800's.
Thank you Crossfit!!!
Strong Lil Pony - I believe I know your sister.

awesome to be seeing annie sakamoto in the cert pictures again!

Level 1 Cert at BGI in West Palm was AWESOME! Great trainers and host facility. Knowledgeable, personable athletes sharing their passion for true fitness. Todd, Justin, Jon, Mike, Jenni and J Mac - Thank you for a fantastic experience!

This weekend reinforced what my coaches at OTG have taught and broadened my understanding of CrossFit across the board!

Inspiration for perspiration! LOVED IT! Can't wait to hit my first WOD back home after this weekend!

WOW,

What a treat, they had Annie at their level 1 cert!

Thank you soooo much Todd, JMac, Jon, Justin, Mike, & Badass Jenni!!! What an inspirational L1 cert at BGI & what great hosts. Hope to see you all at the box in Miami soon. LOA is to keep changing lives one heart beat at a time. Loved the positve energy, can't express how grateful I am for all the knowledge & experience.

Coach & Lisa, THANK YOU!

scaled weight down to 65lbs

only did 3 rounds

took 28 mins.

EDIT: I actually scaled the weight down to 55lbs, not 65lbs.

Nadia, agreed. How can you not love that smile?

I don't even know her, but Annie is one of my favs!

WOW can't wait for the WOD tomorrow!

RE: Comment #41 - Posted by: OBXfit

We're no longer on DST. I think you're a little confused. We're now back to Standard Time, and yes with standard time, it will be getting dark earlier. Daylight Savings Time is great. Standard time, not so great.

19:53

m/44/185

as rx'd
16:02

m/41/5'6"/145

scaled to 65#

4 rnds. was using treadmill to track time and someone decided to turn it off while i was doing snatch/ohs. not sure of time.

eric - thanks for the tip...

congrats to everyone completing the certs - sounds like an awesome weekend at both locations!

as rx'd

16:43

Nobody's asked since last night so I guess I have to...

Has it ever been specified, power vs. squat snatches?

The ultimate gaming-the-WOD combo would be power snatching the first 2, then counting the squat on the 3rd towards the 15 reps of OHS. Similar to the deadlifts-to-hang-cleans on DT, except, the deadlift is truly completed while on this WOD, I don't think that 3rd snatch would be completed until the bar is overhead.

So my speculation is, even if you squat snatch the 3rd, it doesn't count towards your 15.

Also, I would definitely do power snatches. Chances are good most people will be repeating a bunch of snatches anyway. Pardon me if it's just too damn early in the morning and my brain is mush.

I'm male, 5'10" and 150 lbs. Been following the mainsite religiously for about two months. I feel great look much healthier but I am having a hard time increasing my strength. I can complete cardio focused WODs relatively quickly, as well as others that incorporate light weights but I tried "DT" last week and it was the most discouraging workout yet. I had to drop to 85lbs and it still took me forever to complete. Any advice? Should I focus more on building strength or just keep plugging away at scaled WODs?
Thanks

50m/5'10"/212
I've been ill, so I did a combination of workouts just to get the feel back.
5 rounds: 300m run, 21 #40 DB swing, BW bench (max reps) and max reps pull ups.
#210 bench - 3-6-7-8-9-4 total 38
pull ups - 10-9-8-8-7 total 42
total 80 reps / 21:04 min. total workout time

not feeling it at all.

4 rounds
24:34

As Rx'd 22:19

John Davis
Ashland, KY

First of coaches, Mike G, Jon, Todd, JMac, Jennie, and Justin were all extremely knowledgeable, helpful, full of encouragement and great energy. THANK YOU!! One of the best experiences in my life. BGI (Todd and Dana) thank you for your hospitality and help. I would recommend BGI Crossfit level 1 certification class to anyone wanting to do it. I will be a better Crossfitter and coach because of it!

Thank you again.
Danny

Todd, Mike,Justin, John, Jennie and J'Mac you guys are bada$$. Thank you so much for coming in and leading a great cert. Amazing energy, funny down to earth people. Like JMac said, "There are no a$$holes in CrossFit" Todd at BGI thank you very much for extra time after the cert. (1st time i do rope climbs)Congrats on your success and thank you for pointing us in the right direction.
Jay

I got back to the Airport in Nahville last night at 11pm in bed by 1230. Up at 530. The cert. in West Palm Beach with the trainers and BGI could hands down one the best things I have ever done for myself! Todd and the trainers were fantastic in every way.They were intense and are great communicators.The ONLY neg. is that I didn't do this 2 or 5 years ago! GREAT WEEKEND!!!!!! Good luck to everyone I met & hope to see you guys again!

Like wth, everyone finished so fast. This is my first WOD so be nice =)

I dropped the squats to 66lbs cause my shoulder couldn't take it but kept everything else the same.

Finished in 1.04 hrs :/

Like wth, everyone finished so fast. This is my first WOD so be nice =)

I dropped the squats to 66lbs cause my shoulder couldn't take it but kept everything else the same.

Finished in 1.04 hrs :/

M/28/225/6'0"

as rx'd

16:34

Like wth, everyone finished so fast. This is my first WOD so be nice =)

I dropped the squats to 66lbs cause my shoulder couldn't take it but kept everything else the same.

Finished in 1.04 hrs :/

Like wth, everyone finished so fast. This is my first WOD so be nice =)

I dropped the squats to 66lbs cause my shoulder couldn't take it but kept everything else the same.

Finished in 1.04 hrs :/

A huge thanks to Speal, Pat, and Chuck for the Level 2 this weekend. Congrats to all that passed. It was an amazing group to be a part of.
Continued success to all. The learning never stops.

Taking a rest day today and gonna hit this one tomorrow instead, i've been overtraining :( can't wait for this one though :D

Patrick McClurg, Northern Ireland

Mom of 6- yep, small world, isn't it? Call her Adobo the Chicken for me LOL is she crossfitting with you? She's a toughie :)

Massive bloodwork this AM. Want to get to the bottom of this. Whatever it uncovers, fine, just wanna know. Want to get back to my CF :) doing the 800s this afternoon at the track.

I may be slow as all get out, but I'm doing it. Giddy up!

I can't thank the trainers enough from the level 1 Cert in West Palm Beach this past weekend. You guys had such energy and knowledge. Your passion for what you do is amazing and infectious. I'm so happy to be a part of such an amazing group of elite athletes. I can't wait use what I learned to start "changing the world" as Todd said. I wish all who attended the very best and thank you so much again to the awesome staff. You guys are STUDS!!!! No improvements need to be made the cert was informative and fun...what more can you ask for!

due to personal and gym limitations substituted with back squat and kettle bell snatches.

aprox 22 min.

as rxed

26:20

that was mean. wrists hurt like hell. ended up breaking the last two rounds to 5-5-5 on the ohs, resting it on my shoulders between 5's. good wod, had to dig a bit to not just stop. pukie tried to come and join the party on the last 400, didn't happen though.

Gonna sit this one out today, got convoy ops and I did dead lifts for the first time EVER yesterday... My sore back has a sore back! Must get fish oils! Took me about 10 mins just to get my uniform on... Reaching Combat Fitness sure takes you out of the fight some days, haha!!! Love this game

16:34 as rx'd.

The Mac M/70"/218

well let me tell you...RX'd but didnt feel good doing that weight at OHS might try lower next time.....

22:34

thank you for the rest tomorrow coach..

39:20

m/30/97kg/175

i only used 35kg or 75lbs

but needed to run down stairs and up between running sets

c.a. 24 min

(M/24/166lbs - 5'7")

15:22 as Rx'd

Goat, congrats! Good to see you in the pic right next to the infamous Freddy C.

Tommy Hack 3rd pic, I see you bro! What cert was that you were a part of in Santa Cruz? Was that a L2?

Took half an hour.

17.0 on the tread mill, incline of 3%

A big thanks to Todd, Jon, Mike G, J-Mac, Jennie, and Justin for the outstanding level 1 cert this weekend at CrossFit BGI in West Palm Beach. The amount of information presented there exceeded my expectations. Equally impressive was the depth of knowlegde that all the coaches displayed during their lectures and hands on training. CrossFit BGI is a class act and a great host. Thanks for hosting the cert.

Huge shout out to everyone from the West Palm Beach Level 1 cert! I can't tell you how inspiring it was to be around a group of people that passionate about CrossFit.

Mike G, Jon, Jenni, JMac, Justin and Todd - Thank you so much for sharing your wealth of knowledge. It was truly an amazing weekend!!

Does anyone have a suggested sub for the 400 m runs? My gym doesn't have treadmills close to the weights.

(F/32/132lbs/5'3")

scaled to 65lbs
18:17

18:13 as rx'd

as rx'ed

18:30

As rx'd. Running done at Y indoor track.

24:13

24:48 rx'ed

I attended the level one cert in Flagstaff this weekend and had a great time. Doing Fran at 7000 feet was an eye opener. they provided a lot of information and a lot to take home and process and think about. I am definitely a better crossfitter now, and can become a better trainer (if I apply what they taught). The trainers seemed to genuinely care about our progress and sharing the information, even though it is probably the 100th time they have presented the same lectures. Their time and effort is much appreciated.

While a written post test may be in consideration, I do think that a movement competency demonstration is probably also a good idea. Given that these are the 9 foundational movements, it is probably a good idea if, in addition to a written test, a physical proficiency test should also be administered. This could insure that all Certified grads can complete the movements at a basic capacity before training others. Just a thought. Otherwise, an awasome time and worth the $$$

1st set 95lb 5 min
2nd set 75lb 4 min
3rd set 75lb 3.5 min

time- good sweat going.. need to work

M/42/5'11"/175

As rx'd

19:27

I'm sitting here eating breakfast in flagstaff,az waiting to catch my flight back home to Connecticut. The level 1 cert was incredible! I can't believe how much I got out of it. My legs are absolutely smoked. All I can think about is getting back home to sea level so I can get some damn oxygen when I work out. You flagstaffers are crazy! Oxygen is good for you!!

I just want to thank the trainers freddy c Jolie dr Ray Tyson Rory and Miranda. I couldn't have asked for a better experience. You guys are amazing at what you do. I almost got my first muscle up!

Again thanks for the awesome experience. I even got to see the grand canyon, which was totally unplanned and unexpected! Totally badass

Not up to 95# on my OHS yet. Subbed fot 45#barbell only. My snatch form has improved and the weight has gone up significantly.

19:45

Semper FI

m/44/76kg

29:47 as rx´d.
Did (1 Snatch (full squat) + 5 OHSquat) x 3 each round
Still feel it after 4 hours!

First time with snatches and overhead squats (thank goodness I have been practicing with the broomstick)... scaled to #75 (definitely ready to increase next time)... subbed 90s all-out on bike for 400m run- 18:34

25:10 as rx'd. Ouch.

Thanks for all your hard work this weekend Chuck, Speal, and Pat. L2 in Decatur was such a great experience. What a fun group of trainers! It was a pleasure meeting and hanging out with you all.

Keun, I wish you all the best in South Korea...I hope this translates well...YOU ROCK!!!

Jordan, we never saw you again...hope you made it home safe and you're not still standing outside your truck at Taco Mac :)

Thank you to the L2 instructors at NSC this weekend. You were all great examples, teachers, and just great people to be with.

Big ups to everyone who passed and those who showed some monkey gymnastics skills.

22:12 running on treadmill with Five Fingers-ended up with bad calf cramp on the last round and limped through the final sprint.

M/22/6'2/160

First time doing OHS and Snatches in a good WOD.
Started with 65# then had to switch to 45# half way through first round because my form was off. I feel a lot better about them now and will defintely be able to do 65#+ next time.

22:11

Thank you to the L2 instructors at NSC this weekend. You were all great examples, teachers, and just great people to be with.

Big ups to everyone who passed and those who showed some monkey gymnastics skills.

F/23/5'10''/155

23:09 as Rx'd
My snatch was far from perfect. Damn Snatch.

Cash - I can't remember if you and I had the discussion/disagreement about power/squat versions of lifts before, but the rx'd workout is a squat snatch. And counting the last squat snatch as a OHS would simply be doing only 14 OHS rather than 15.

So, do 3 squat snatches. After you stand the last snatch. Then start counting your 15 OHS. Finish 15 and go run-run-run. Then do that again 4 more times. AFAFP.

Nancy with 3 squat snatches because your legs don't hurt enough. Lauren is angry at you all. Stop making Coach and Lauren angry. :-(

QUESTION:Because of poor flexibility I do the split snatch. Should I change the 15 reps of overhead squats to overhead lounges.
Thanks

m/30/225

23:97

The Level 1 Cert. Flagstaff was amesome thanks to Freddy and the Gang for putting on a great class. 7000' Fran made me feel like it was my first time. CrossFit Flag is a great facility well worth the trip from Portland.

23.00
70lbs overhead

M/33/171

As rx'd 16:16

M/50/5'11"/172
20:19, with 65#.

Still working on form for both those lifts, so I scaled to 65 lbs. I felt pretty good towards the end, so next time either of these lifts come up I'll probably do them as rx'ed. Finished in about half an hour.

M/36/262/5'11"

Subbed power snatch and 500 m row.

30:39

Had a little trouble with overhead balance, need some form work.

Hey, I just wanted to take this opportunity to post an article I read this morning, forwarded to me from a friend in Maryland. I figured that this crowd would be just as interested and possibly just as angry as I am about it. If you look at the poll at the bottom of the article is shows you just how out of touch the public is in regards to "healthy eating."

http://www.huffingtonpost.com/2009/10/20/lou-dobbs-describes-meatl_n_327282.html

26/m/5'11"/208ish

15:01 rx'd. Good way to work off the Halloween sugar hangover.

Hey, due to a lack of flexibility and a lack of olympic bars and free weights at my gym, I suck at snatches and OHS. What do people think about using a smith machine for the OHS?

I was thinking that since the bar should be travelling in a straight line anyway, using the smith machine might be a good start to progessing towards free weight OHS.

Did all the reps and moved weight from 55-65-75-85-85 through the rounds. Probably could have gone heavier on the first two rounds. But what a workout!
54/170/m

M/44/6'0"/180
65lbs for snatches and overhead squats
500m rowing 1:55.0/500m average
21:08

M 37 6' 165#

rx'd
19:13

Resetting the weekly clock so today is Week 1 Day 1 (W1D1)

2X CFWU (17 reps each, no OHS)

Wod: 5 rounds for time
3 X 95# Snatch (HB subbed 15# bar)
15 X 95# OHS (HB subbed 15# bar)
Row 500m
4:00
5:25
5:20
4:49
4:37
Total:24:11

Subbed row for run because only one treadmill remotely close to crossfit corner at Macdill gym. I was working with HB so as a pair we just did the rows....

In response to #93 and his advocacy of a written test and a movement competency demonstration. I feel that passing a written test could be beneficial, especially for programming and dieting, I believe that if anything, Crossfit places too much emphasis on the trainer's ability to perform the Crossfit movements. I wanted to become a Crossfit trainer (and a strength and conditioning coach in general) because injuries have taken me out of the game as far as competitive sports are concerned. These days I get a lot of enjoyment out of working with athletes and getting them into top shape. I do not nee to be able to do any of these movements myself to be able to teach them. Growing up, I competed in weightlifting and my coach was a really old guy with a hip replacement. Needless to say he couldn't do a snatch to save his life but he was a great coach and knew what he was talking about.
Anyways, back to the cert. I got my cert a while back and I actually was embarrassed a few times because I couldn't do the movements properly. I knew I wasn't doing them right but I have had several major injuries (three knee reconstructions, fractured femur, fractured lumbar vertebrae, torn labrum, torn biceps tendon, broken wrist, ankles, etc...), my body doesn't work right. what is the point of dragging me into the middle of the circle and telling me I need to work on my flexibility? A good coach isn't the person who performs the best, it's the person who teaches the best.

as r'xd

27:22

the "deadmill" is across the gym, lose alot of time there

6'0/20/170/m

m/160/19
as rx'd
21:05 shoulda pushed a lil harder on the 400s

22/m/167

as rx'd
16:04

as rx: 20:16

CG E-City CrossFit

Johannessen-21:57(35lbs snatches, 15 lbs ohs)
Bersin-23:28(45lbs snatch/ohs)
Santiago-20:28
Leary-17:19
Herring-14:34

31/M/190

that was a killer

almost as rx'd - I bailed after 3 rounds

10:01

Jesco #123
I completely agree that a good coach doesn't need to be the best athlete. I think there is room for accomodations for coaches with injuries (Crossfit is infinitely scaleable) but being able to complete the 9 fundamental movements isn't asking each coach to be a games winner. There are some limitations to a physical proficiency test, and I don't think perfection is to be expected, but someone who can't figure out the motor plan of a jerk probably can't teach it either. Adjustments could be made for coaches with injuries, just like athletes while maintaining the basic tennents of the movement.

20:15, this was tough, especially fighting off this bug for last week. Couldn't hardly run after the 2nd round, legs felt like jelly. Snatches went well, hit the wall on round 4 on OHS. For comparison, last time this came in '06, I had only been crossfitting for about 3 months, had to scale to 65lbs and time was 24:20.

As rx'd 17:14

Happy Birthday Spanky!

rd1 :53/1:46
rd2 1:12/1:57
rd3 1:10/2:06
rd4 2:00/2:15
rd5 1:44/2:07

2:45 slower than last time. Not sure why I sucked so bad today. My Quads were dying on the runs. Not sure if that was from the 800M runs yesterday or just age catching up with me. Ran today's outside on the street, last time runs were on an indoor track. Temp in garage was 44 and the bar was cold. Getting an estimate on a garage heater today.

July 2006
as rx'd snatch & ohs 400m
rd1 47:20 1:37.61
rd2 1:16.99 1:43.84
rd3 1:18.20 1:48.97
rd4 1:23.51 1:46.81
rd5 1:08.2 1:37.59
total 14:28.94

thanks to all the trainers at the level 2 in nsc this weekend and robin b

CFWU consisting of GHD back extensions, air squats, and GHD sit ups

WOD SUBS: 1 arm 20# dumbell snatches, 45# back squats

TIME: 15:50

scaled to 65lbs

29:31

15 well executed squat snatches is a big deal for me, even if it is only 65 lbs. 75x65lb OHS is also proof that my abilities are improving. I'm happy.

Thank you to everyone that did such a great job at the Level 1 Cert in F-town.

Lisa, Dr Ray, and their crew did an amazing amount of work to get the new place ready. Freddy, Miranda, Rory, Tyson, Jolie, and Dr. Ray were awesome instructors. Each of them brought something unique to the lectures and break out sessions and were very knowledgeable and helpful. This was a great "next step" in my journey as a cross-fitter and I look forward to joining CF Flagstaff and the great community they have there.

CFWU x3
scaled to 75#

20:34

could have gone a minute or two faster but had to wait on bar the last two sets.

#130, Josh
-I see what you're saying as well and I think for most people at a level 1 cert it's more of a personal improvement course than a true trainer's course but I also think a good coach could in theory be a reanimated head in a glass jar as long as his/her ability to observe and critique movement was sufficient. Going back to my old weightlifting coach, he probably could have done some scaled stuff but would have had no desire to at that point in his life. That being said, he had enough experience that if he went to a cert and just observed what the movements were supposed to look like he could easily have taught them while never having done any of them himself.

Scaled to 65#. Focusing on form and technique with the OHS and Snatch. It was a first for all 3. IMHO, sprints on a treadmill doesn't feel right or even close to the way a track feels.

21:09

20:50 with 75#

m/41/150

22:19

65# Snatch and OHS

M/23/255lbs.

26:20

Legs are sore as hell, and loving every minute of it!

21:04 65 on overhead squats (still working on technique)

Absolutely fantastic Level one cert in Flagstaff this weekend. All the instructors were amazing and all the information was top notch. I knew the cert was going to be awesome but it was way better then I imagined. Thanks again.

-Jesse H.

M/197/71/30
had to sub double unders for 400's figured 25-30. Otherwise as rx'd
28:17
Double unders are really improving.

as prescribed

18min05

as prescribed 18min05

65#
= 16:16

(comparatively, Nancy time with 90# is 16:28)

Erin

13:50 treadmill

Subbed "Nancy":
2009-11-02: 17:30 - OHS unbroken
2009-07-09: 22:45 (want sub 20)

Subbed "Nancy":
2009-11-02: 17:30 - OHS unbroken
2009-07-15: 22:45 (want sub 20)

DALE, 8:29 a.m. - thank you. I got your response before I did the workout, and did squat snatches, just accepting it on your authority. I better understand defaulting to squat cleans, eg. for Elizabeth. The Snatch is a different exercise though -- as Burgener says, "a squat snatch is just a failed power snatch." But certainly I'd rather default to the more demanding and rigorous exercise!

This one hit me harder than Nancy hits me, so I'm worried I'm not recovering enough from previous cycle. I scaled to 3 rounds, because I'm going to do a workout run by Dutch Lowy at CrossFit Scottsdale tomorrow and don't want to be pre-minced.

3 rounds,
3 squat snatches 95 lbs, 15 OHS, 400 meter run, TIME = 9:00

20:58

Round four left shoulder must have pinched. Arm went numb and is still weak 3 hours later. Bummer dude. Great workout, though, awesome full body rocker and gets the heart going big time. Sweet

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters
warmup
CFWU x 3 with ring dips,
40lbs abmatt situps40lbs backext
10GHD's

Time 23:45

First round unbroken, runs were unbeliveably slow.
second round snaches single OHS x 5's
third 2 snaches the 6 OHS's drop bar extra snach the 4,5
fourth 2 snaches 11OHS the 4
fifth 2 snaches, 1 snach then all15 OHS's.

Runs were SLOW, took to long looking at the bar inbetween snaches. Breathless.

M/31/152

As rx'd: 16:03.91

First day back in almost (2) weeks after a bout with the flu, still feeling the effects when I run.

rx'd
20:17. 400s at around 1 30 each round

Scaled:

2 Rds
95 lb sqt snatch 3 reps
95 lb OH Sqts 15 reps

41/m/176cm/72kg

Five rounds for time of:
75 pound Power Snatch, 3 reps
75 pound Overhead squat, 15 reps
50 Double unders

19:48

My DUs were really bad today and took a lot of time and energy, maybe because I did them for the first time in lifting shoes and with heavy legs after those OHS.
Power snatches and OHS went well, next time I'll try 95#.

85# snatch and overhead
24:55

m/23/158

Scaled to 75 lbs. for snatch and ohs since done at home and only had a few weights. Had a brain fart and did power snatch instead of squat snatch.

14:36

14:34 as rx'd. great WOD

subbed power snatch for snatch
24.10

F/37/140

65# Snatch/OH Squat
21:35

m/38/245/73"

65 lb snatches
65 lb ohs
1/4 mile on eliptical started at level 3 and went up a level each round
x 5 16:35:44

4 x 1/2 mile on eliptical
level 5
rd 1 2:25:41
rd 2 2:27:94
level 10
rd 3 2:48:89
rd 4 2:48:42

48 / 176

as rx'd -- 33:48

Snatches were power and then a squat.

Wow. Thank you all who attended the Level 1 Cert at BGI in West Palm. All the athletes, Todd & Dana our wonderful hosts at BGI, and especially our training team of Todd, Mike, Justin, John, Jenni and J'Mac. You were all phenomenal and truly inspiring. I feel privileged to be a part of such a great community and hope to grow as an athlete and give half as much back as I receive from this community every day.

I cannot believe how helpful and enriching this 2 day Level 1 cert was. The level of training and our trainers ability to watch, listen, respond was grade A. They all knew their sh*t and were always able to translate that to their pupils. I would highly recommend it to anyone who is serious about their training and continued growth as an athlete, regardless of whether they have any intention of training themselves. I only wish I had done it sooner.

And if any of you are in the West Palm area, go see Todd & Dana at BGI. Great facility, great people.

Thank all of you so much-
Gerrit G.

28/6'8"/223

26:12

As Rx'd:

16.45

What I did in 25:43.
Five rounds for time of:
45# Overhead squat, 18 reps
Run 400 meters

I tried a 30# Snatch – I’m no good at that. So I added those three reps onto the Overhead squats.
I’ve never done Overhead squats either, so I practiced for awhile, then while doing my first set, I got scared. On my 8th rep I almost lost it, so I dropped down to just the barbell – 45#. I stayed at 45# the rest of the WOD.

As rx'd 14:09. Runs on the tread, and took my time on them. All sets unbroken except lost it on OHS rep 13 of round 5, hit my head and everything. Ouch. Snatches were ugly but effective.

Buy in: 3 rounds of DUs, 5 GHD, 5 BE, 1 handstand, 10x 1-arm db swings (35-40-40), burgener warmup.

Cash out: DU consecutives, went for PR, got it (35).

EDIT POST #166.....

NOT RX'D!!

Only completed 4 rds in 16.45.

:(

19:41
65lb snatch; 25lb overhead squats
Need to try more weight on squats

40 yr old m
6'2"/225

22:03

as Rx'd

15:01

Messed up and only did 4 rounds.

first time trying a snatch-failed miserable. very complex lift
ive never done a OHS w/weight either. i do it as a warm up w/the bar but i definitely need help with these two exercises.
i tried the snatch w/85# and it took me awhile to get it. still not very confident-it took me atleast 5-10 reps to just get 3 good ones.
subbed the OHS for squat clean- 95#
legs are killing! good WOD, wish i could do it right though

23:33

As rx'd today w/ 95#:

21:15

23:48.32

As Rx'd 19:05

I was definitely not at 100% today, I skipped the last rest day. I actually had to break up the OHS's. it's a sad day indeed

Outstanding job to all of the participants and coaches at the L1 in Flagstaff! The facility was first class and I know that took a lot of work to get prepared, thanks Mike, Lisa and crew! I'm always inspired by the enthusiasm and energy of the participants.
#29 - that's actually going to be the opening event of the next Games... grunge match between Freddy C. and Speal.

F/38/112
HUGE thanks to Crossfit USA in Berlin, CT for a terrific Gymnastics cert this weekend! My 'core' will never be the same! I can't say enough about what a great coach Jeff Tucker is, not to mention extremely entertaining!! Sam: I will get my muscle up SOON by working those progressions:)! Also big thanks to trainers Michelle, Melissa and Dallas- you are all wonderful! MaryAnne B.: you are an inspiring lady! Loved your enthusiasm and spirit- it was a pleasure to meet you and all the other great athletes!
Lori

M/35/177

Used the 80# bar bell setup I had... everything else as Rx'd: 15:10

subed 400m row for the run, rest as rx´d 19:41
last 5 ohs where really hard...

34/F/5'10"/159

Still feeling less than 100%.
Another solo workout.

As Rx’d with 65#
All sets unbroken
14:22

Only a few seconds over my “Nancy” time, so I guess I didn’t do too badly. Runs were awfully slow.

Subbed 400m row for the run, rest as rx'd 23:45.

wod as rx'd
19.21

18:43
As Rx'd but 450m plus stairs to 2nd floor
Hard, fun, brutal
FRAT!!!!!

34/m/210/6'5"

16:58

As rx'd

16:51

*Not supposed to run right now, but I did. Paying for it now.

subbed 1:30 of double unders for the runs (unfortunately im not good enough at them to do 1:30 straight...screwed up more than a few times)

16:39

m/29/5'8"/155

20:35 Rx'd

Five rounds for time of:
95 pound power snatch, 3 reps
95 pound back squat, 15 reps
200 punches speed bag and 100 punches heavy bag
40:11
m/52/215

WOD - (from CF Football) AMRAP 15 min. 5 HPC 135#, 7 supine ring pullup, 9 box jump 20" (subbed 22" box): 8 rounds + 1 HPC.

Rx'D

Time 17:23

Really feeling the last 3 days, looking forward to tomorrows rest day......

15:15

Cheated a little. For last round, I only did 1 snatch because I counted 2 from the two previous rounds where I broke the 15 oh squats into 2 sets, but I think it makes up for me having to wait for the treadmill to speed up.

21/m/155/5'8

m/38/195/6

couldn't run today so I worked on snatch and OHS form (not much experience with either)

worked up to 75# on bar and 10 reps for OHS - bumper plates and a gym where I could drop them would make me happy!

46/m/71 kg
3xCFWU, reduced OHS
WOD with 35 kg
time 28:50

As RX'd 20:10. Expected to take 25 min. so fairly happy. The "runs" were a lopsided shuffle by the 4th and 5th sets. Only dumped the bar once and banged it off my head.

26/m/5'11"/185
power snatch
19:41
Feet sore from running yesterday and arm going numb. Could have gone faster without those. But still real happy with time.

sub'd 5X5 squats
225
245X4

Special thanks to Mike, Freddy, Rori, Jolie, Miranda and Tyson. The instruction was Excellent! It was more than worth it. Thanks again.
Matthew

5 rounds of:
95lb snatch x 3
66lb OHS x 15 (scaled down)
400m run

time: 24:20, struggled to get to full depth with 95lb overhead squat but 66lb felt maybe a little to comfortable.

3 rds cfwu

Five rounds:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
subbed 100 single under jump rope for run

19:05

M/41/180

As rx'd:

20:43

Or maybe 25:21, but I lost count and did one more round to be safe. Judging by the time it took me to do the last round, 20:43 is far more likely.

A few of the reps were uglier than a bulldog's ass, but I finished.

More better faster

Did not even do this at all. I did one of my own creation for a friend of mine who is leaving for Bahrain (ya! i know, so much danger but whatever). It was ...

"Aaron"
135# power clean x 3
Pullups x 5
Burpees x 7
AMRAP 20 MINUTES
TOTAL 8 ROUNDS

then

4 1000 Meter Rows to make up for yesterday

3:53
4:02
4:08
4:02

Brutal

~peace!

age 19 bw 170

11:41 scaled to 4 rounds

m/45/175

used 65lbs

17:03

Pack. Worked on form w/ 55#. Sub row for run.

My right arm/shoulder went completely numb during the 3rd set of OH Squats; still partially numb. Has anyone else ever experienced this?

RX'D

16:47

C: 23:12 25 DU/round instead of runs, new nike speed rope = win. 11 in a row today. Burgener/Rippetoe bar at Rice and 25# rogue bumpers = WIN.

BG: 26:34 65# snatch/OHS, used bumpers at rice today! Left arm went kind of numb during OHS, snatch was easy.

18:51

Rx'd women's 65# for both
OHS to ball each time
Runs up slight hill-outside

f/26/5'3"/145

19:58 rx

Scaled down to 75lbs and front squat instead of OHS.

15:20

Still having trouble with OHS. The tightness I was experiencing before in my back is going away but I'm off balance and falling backward on the upward motion.

as rx

15:00:00

Five rounds for time of:
15 pound Snatch, 3 reps
15 pound Overhead squat, 15 reps
100 jump ropes

15:16

Coming back after gallbladder surgery. Having a hard time getting back in the groove.

Big thank you to Freddy, Rory, Jolie, Miranda, Tyson and Mike from the level 1 cert in Flagstaff this past weekend. Tons of valuable information and I had a great time. Well worth it and highly recommended. Thanks again!

P.S. Tabata squats followed by Fran at 7000 ft was definately an experience. I now know what it is truly is to train in a no oxygen environment!

Remember the original Batman movie- with Adam West? He's running around trying to get rid of a big, Wile E Coyote looking bomb, and being thwarted everywhere he attempts to ditch it. So he deadpans, "Somedays you just can't get rid of a bomb"

Thats what happened to my WOD. It was getting late and I didn't want to rush to the new gym so I bailed on Avalanche and decided to run to the track for the 800s which I was gonna scale to 400s. Ran 5 blocks to track. Ugh! Soccer match going on. So I ran to my daughter's karate school about 7 blocks to watch her for a while, then I realized it was too dark to run safely in the street. Argh! (say that like a pirate) so I ran back to the track, game still on. Bah! Ran home. It was a nice jog and pretty enjoyable, something I haven't done in a long time. So while it wasn't CF, it was good for my noggin.

m/28/205

First WOD at Maltese Crossfit

As RX'd, all but last 2 sets of OH squats unbroken.

19:26

Followed by CFE WOD:

C2: 3x( 250m +500m+ 700m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

01:16, 02:09, 03:17

CFWU and Burgener
As rx'd:
16:41

http://www.youtube.com/watch?v=HoUpF7rvfnk

It's painful and funny at the same time

Wait til the end when he talks about The Drinkers LOL

19:48. Bit of an unintended break between rounds 3 and 4.

24:12 as rx'd

wore me out!!

29/m/5'10"/200

as rx'd 23:40

Used 65 lbs
first two rounds were power snatch, last 3 full squat snatch bc that's what Burgener told one of the great CFers he would always recommend.
28:26.

Spent lats two days downhill mountain biking.

5 rounds at 95 pounds:
-3 snatch
-5 shoulder press
-5 push press
-15 squats
------
-400 meter
35:24

24/M/5'9"/175

As Rx'd

23:45

Might have been a little faster if the treadmill I was using didn't stop working at the beginning of the 2nd round :)

btw: 155

16:30 as rx'd. all squats unbroken, fingers still tingling.

M/5'10/170

rx'd 29:47

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Handstand push ups against wall to 4.5” stack x 1,2,1,2,2,2
Snatch 45lbs x 5-5 65lbs x 5 80lbs x 3 95lbs x 2
Overhead squat 45lbs x 5-5 65lbs x 5 80lbs x 3 95lbs x 2.
Jog 400M.

As rx’d: 39:35
Foam roll after
Compared to 060720: 43:03 with mix of pvc and 45lb snatch and OHS

224:

Yeah, my fingers are still numb too. Bad idea to wear the watch while doing OHS

m/28/6'/327

great workout!

found out I can't do OHS with any kind of weight on the bar. Time to practice.

completed 3 rounds
45# snatch and OHS

15:20

5 rounds:

3 95lb squat snatches (all singles, 3 failures total)
15 95lb overhead squats (unbroken, rested overhead)
.25 mile run (3 laps, bball court area)

failed on snatches by rushing rep
wrists and elbows aching bad from ohs
almost dropped on ohs round 4 & 5
didn't run hard until round 4 & 5

23:16 11/02/2009

5 rounds

3 75lb snatches
15 75lb ohs
3 mins of double unders

25:17

14:46 as RxD

28m 6'1" 220lbs
20:05 Rx'd

My right arm was falling asleep at about the 3rd round, no pain just tingliness. Anyone experience anything like this while doing OHS? This is my first time doing so many in a row.

approx. 28:00

Round 1: 95#
Round 2: 85#
Round 3-5: 75#

Power snatches. Wasted a bunch of time on changing weights. Good WOD, too bad I didn't start at 75#.

800M runs, details there.

38M/5'10"/170#

W/U: 17 ROM exercises; TWG Abs Conditioning, 1x3; BWU, 1x3; Snatch 45#x3, 65#x3.

As Rx: 19:38.

Not a lot of motivation today. Came into this mentally and physically fatigued. Maybe more mentally than physically. Even the w/u felt laborious.

F/16/5'8"/138
18:25, with 45#.

M/16/5'11"/168
16:24, with 65#.

F/51/5'6"/130
16:56, with 30# bar.

28.16
power snatches
no previous
yuck.

M/19/160/70

12:11 as rx'd

i still hate treadmills

M/25/6/220

24:45

Subbed back squats for overheads

scaled with 75lbs

m/25/200lbs

14:46

ran on the treadmill, could of cut my time if it wasnt for the constant 3 sec quick start timer to start., and adding speed button.

Snatches did not get full squat (all singles), questionable rom on overhead squats (one round unbroken). Weight and reps as RX'd. Runs done as 3 laps around upstairs basketball courts and back down to platform. 27:06

4:36, 5:21, 5:54, 5:57, 5:15

21:30

back cramped up really bad and I ended up walking the 3rd and 4th runs. Exhausted all day from hockey at 11:30pm last night and way too little food. Bad day all around. Should have just stayed home.

16:00 Rx'd

All OHS unbroken, but back really tightened up and that seriosuly effected the run.

20:18 Rx'd

YES, YES, YES, My left hand started going numb on third round, after last round most of arm and hand went numb and still numb after two hours. On last round really tried to flex shoulders back to balance a deeper squat. I need to gain more flexibility!!!!

30:26

second and fourth round did back squats instead of ohs to get all the way down.

Beth, four rounds 22:13

o.k. wasn't going to post cause I didn't do as rx'd cause of slight groin pull but...
rowed 400m 1,2,3,ran .25 on treadmill at 2% incline for rnd 4, rowed 400m for 5
17:20

11:27

21:50

Substituted 400m Walk for 400m Run despite the urge to try running again (still recovering from an achilles tendon strain). Warmup: Practiced movements for today's workout. Cool Down: Stretching. Not bad but I need some work on the movements in the Olympic Lifts. I noticed the Crossfit Journal had a program for developing Olympic Lifts so I will begin working on that.

39/m/190
as rx'd

today new pr! 13:27

(old pr 14:39)

w/ 45# OHS (First time doing them, wanted the form)

19:45

Right arm kept falling asleep/tingling during the over head squats, anyone else ever have that?

snatched yesterday, and a bad achilles so instead did Painstorm 29:04

16:20
As Rx'd

Crews of CG 1705 and USCM Cobra - RIP.

M/39/5'10/178

Scaled down to 55 lbs, first time snatching. Overhead squats are so much harder than they look. Didn't time it but probably around 25 minutes.
27/M/150

33:00
Subbed 135 clean&jerk for snatches, front squats for OHS, and 500m row for run. Eh, I finished. I'm happy.

m/20/6'1"/170

as rx'd: 14:15

Started CrossFit today after reading a TON and practicing some of the moves...needless to say I wasn't able to do as RX'd, nor did I time it. But, I finished what I could do, which was 3 rounds with the olympic bar only...I'd never done overhead squats, and those definitely aren't as easy as they look :)

F/23/135/5'4"

I did it with 55lbs in 19:06. Wrists were really sore since I have not done OHS or snatches in over a year!

m49/6'2"/190
31 mins
subbed 300 single under jump ropes for each sprint.
form is slowly improving, but probably still pretty crummy

26:50 RX

power snatches instead of full snatches

Rather steep hill on part of the run.

Last time I did Nancy I got around 13 minutes, without the snatches, and at 65 pounds.

So , although I went up about 13 minutes, I increased 30 pounds in weight, with 3 snatches per round, and much better form.

OH sets were broken into 10 - 5 more or less, only b/c my wrists hurt and needed to place bar down for a few secs.

as rxed 15:33

faq course for runs probably a little short. OHS limiting factor had to break up after 2nd round/ went to bench below knee level.

m/6'3"/215/37

18:31
1st set 45# ohs
2nd set 45#
3rd set 65#
4th set 85#
5th set 95# ohs ohs felt better as I progressed
Greg

as rxd
18:11

handsom bob
19:09

18:19 as RX'd

31/m/196

20:34 as rx'd.

M/30/205/72"

Subbed
30 KB. Swings w/ 53lb.
10 ovhd. Squats

17:50

42.49

17:43 with power snatches, all rest rx'd

3 rounds:

27:40

OHS's killed me. Note: don't warm up with lots of HSPU's next time!

19:08
OHS was completed only using PVC pipe. Not completly comfortable with that move yet and stil working on shoulder flex.

19:08

Did OHS with PVC pipe, still not comfortable with that move and still developing shoulder flexibility.

20:59 (70)

meant to use 80 but messed up my math, blah

AMRAP in 12
5 Thrusters, 95#
5 Pull ups

14 rounds + Thrusters

m.23.175

24:11

M/29/6'4"/205

Rx'd

Full Squat Snatches

23:02

Deadmill @ 1.5%. 65-lb. snatches and squats
24'22" Few extra reps, maybe 5 total.

32m/5'8"/175
20:37

Tweeked the right calf muscle in the middle on 800's. Have no idea why ? I had to do a different version of todays WOD to give it a rest :
Rnd 1: 3 125 lb powersnatch, 75lb ohs 15reps, 500m row
Rnd 2: 3 125 lb powersnatch, 75lb ohs 15reps, 400m run
Rnd 3: 3 125 lb powersnatch, 75lb ohs 15reps, 500m row
Rnd 4: 3 135 lb powersnatch, 75lb ohs 15reps, 400m run
Rnd 5: 3 135 lb powersnatch, 75lb ohs 15reps, 500m row

Took 25 min...will be taking more fish oil for awhile to help the inflamation. Any other suggestions for a quick recovery ?

A HUGE thanks to Todd, Jon, Mike G, J-Mac, Jennie, and Justin at the West Palm level 1 cert,your knowledge and enthusiasm made this a great class THANK YOU! Todd and Dana of BGI have an outstanding facility,thanks for your hospitality. Good luck to everyone from the cert.

CFWU x 3

WOD
I keep forgetting the WODs before I get into gym.
I did max rounds in 20 min
7 rounds
I think I finished 5 at the 15min point
Very fun wod.

CFWU x 3

Mod'd to #70

19:30

Some HSPUs to finish.

as rx'd

22:45

awesome workout. really have to focus on staying controlled on OH squats toward the end.

I used to train heavily in martial arts, but had to stop due to hernia surgery, and an undiagnosed knee injury. Consequently I've gotten a bit out of shape over the last couple years. I discovered crossfit a while back, and have been reading a lot of the great info on here while working on strengthening my abs and knees.

Did my first WOD today. Only did 3 rounds and scaled down the weight (I've never done snatches before). I feel great. Exhausted, but no knee pain or abdominal issues. It will be a while before I can do the WODs as Rx'd, but I am really impressed and plan on sticking with this. Thanks for the great knowledge base on this site.

Mark: OPT WOD

THeresa: 27:10 @ 55#. Primarily Power Snatches as I've still got lots of work to do to get under it & catch it low. Kept tyring but didn't always get it. Ran 3 rounds/rowed 500 for 2 rounds (L.hip/hamstring still a problem).

This is light week. So run was 200mts and weight 50#
for me and 30# for karla. Still felt heavy for a "light week" WOD.

Humberto 11:37

Karla 12:24

Rx'd

14:55

as rx'd
18:56.74

My first snatches and OHS ever:

Snatch & OHS @ 55lb

32:38

I'm new to crossfit so i didn't know how to do a snatch. instead I did:

12 reps 95lbs hang clean
400 meter run
25 push ups

i was gonna work on over head squats after but was to shot

25min..I can do better!

Any suggestions/variations for the overhead squat? I have tried but can't keep from going onto my toes, and shoulders don't seem to have the dexterity to rotate far enough back.

I'll take any advice.

Thanks!

9.38 3 RFT

M/63/198- Worked out in park--subbed 400 meter medley for time:
forward stance, lunge punch
duck walk
front snap kick and step
bunny hops
"inch worm"
lunge punch, step-turn, side punch
front thrust kick
sideways alligator (left)
CQC drill
side alligator (right)
front kick, spin back kick
back stance, step ,rising block, punch (rt foot)
back stance, step , rising block, punch (lft foot)
step behind, side thrust kick (r&l)
34:00

24:22

Scaled weight to 85 lbs.
Did 400's on machine.
Form not good enough for 95 lbs.

m/29/5'11/168

squat snatches
rx 18:19

12:40

subed power snatches and front squats
20:38

23:20 as Rx
upstairs/downstairs at Red's

3 rounds of:
75 lbs. hang snatch - 3 reps
75 lbs. oh squats - 10 reps
.25 miles on elliptical on highest level

10:34

(note: next time try
Five rounds for time of:
80 pound Snatch, 3 reps
80 pound Overhead squat, 15 reps
Run 400 meters)

CFWU x1
Burgener WU x1

Scaled to 75#

Completed 3 rounds : 31:37

New to snatches and OHS, so took it slow and tried to work form (but still worked up quite a sweat). Had to cut it short - work.

M/25/154#/5'7"

The Porch - 3 rounds as Rx'd

subbed 400m row for run

All rounds unbroken

Time: 12:11 (PR scaled - go for as Rx'd next time)

wu: some DU's, shoulder dislocates, swung arms around a bit, a few broomstick OHS's, worked on some snatches (pretty lame warm up)

26:27 NOT as RX'd
took out snatches, ladies in close proximity at the Y making comments about danger and giving me nervous looks.
Decided to be respectful and not do snatches, although they felt better than ever before.

29.23 as Rx'd

20/m/5'11"/163

Kevin 21/195/5'7"

115lbs Snatch and OHS 16:29

No breaks on the lifting. Had to walk a couple of times on the runs. Any thoughts about running hard then walking vs. a slower steady pace?
-----
Jake 20/155/5'9"

75lbs 22:24
----
Chris 20/185/5'9"

Rx'd 23:49
----

First WOD after a 5 week break

As Rx'd

39:34

3 rounds
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Row 500 meters

15:47

Diet going terrible... I'm just a lone cross-fitter in a culture of people who must love to be fat. I renew my efforts every day and blow it every other day.

As RX'd

22:27

As rx'd
17:10

33m/5'9 160

As Rx'd
17:10

33/m/5'9/160

as rxd
19:45

had to go up 2 flights of stairs to get to the running track

CFWU (x3)

As Rx'd

21:45

My right arm went numb towards the end. Thats never happened before. First time doing snatch.

28/m/79kg

14:04 (circa; forgot to reset watch but pacing seems about right)

28/m/79kg

14:04 (circa; forgot to reset watch but pacing seems about right)

Subbed 500m row for 400m run

Form and equipment required scale.
30Kg
Dan 19:57
James 20:26
In the dark, in the front!

28:00 min.

Could only do 65 lbs, not the 95.

21:04
sub'd row for run

12:40
Subbed 1/2mile bike for run

Bob: 60lbs
Subbed Push-press (bad snatch mechanics) and 1/2mile bike for run

24/m/175

ran on treadmill...squat depth sucked.

16:49

Modified weight

rds 1-2 Snatch - very lt bar
rds 3- 35# bar snatch
rds 4-5 60# snatch
oh squats - 60#

worked out w/ tj academy. no time. start next
time w/ 60-65# ALL. Worked on Kipping P/U

5 rounds
3x 40kg snatch
5x 40kg OHS
400m run
Dont know why i thought it was five
12:02

The level one cert. was amazing. Thank you everyone that made it possible. This is the 1st time i got to abother box and its true. "There are no A$$Hole$ in CrossFit" Todd from BGI thank you for giving pointing me in the right direction, ur advise was great. And ofcourse all the trainers good job, love the energy they brough. Lisa, Greg you made this happen for me. Thank you
Jay

Me: 140 lbs 5'8" 15 years
23:08.43

Mikey: 146 lbs 5'4" 16 years
23:08.43

As rx'd:
18.38

CFWU x3
subbed 120 jump ropes for 400s. scaled to 45# bar

14:30

m/35/155

WOD as rx'd 13:42.....never dropped the weight once.....

m/40/5'11/205

As Rx'd
20:30

Chinchen - m/30/185/75"
24:57

Gunnar - m/38/185/73"
24:02

177-m-29
as rx'ed
17:33

rx'd

28:13

1841

m/32/5'9"/175

as rx'd 27:27

scaled to 45#, did it with an indoor track - down a short hall, up stairs, 2 laps around 188m track, back.

total: 20:44

4:06
4:08
3:54
4:38 (a gym worker stole my bar and I had to go get it back out of the packed weight room that has no room to maneuver in)
3:52

Seeing as I've only done 3 total lifetime reps of 95 pd OHS, thought I'd do a a modified Nancy. 3 sets of 15 OHS, 95 lb, 400 m run. Ipod ran out of juice halfway through, wasn't really powering through for time. Felt good on about half the OHS, which is about half more than I thought.

M/34/5'10"/195

21:27.

Substituted back squats for overhead squats. Used a 90lb barbell.

31/m/5'10"/210

as rx'd

first time doing this wod

24:35

Scaled to 70lb bar.
13:50

First time doing this WOD

m/21/5'11"/180

as rx'd
21:15

M/59/6-2/210

Scaled to 75 pounds on snatch, no full squat
Scaled to 55 pounds on Overhad Squat, working up to 75 pounds.
Row instead of run
24:09

23:45 w/squat snatches, completed runs on treadmill.

18:06 Rx

bw 165

9:17 minus the running

Ran on treadmill, but otherwise as prescribed:

17:49

M/34/70/205

Todd, Justin, JohnnyMac, Jennie, Mike, Jon...

Thanks for a kickass, highly inspirational weekend! You guys truly made this a weekend I will never forget. The Level 1 Cert was all I expected and MORE...You guys are the balls.

Thanks again!

Rx'd 23.12

*power snatch

As Rx'd. 21:30

OH squats have got to be the most unnatural lift imaginable. I can't think of a single application in nature where a human would squat holding a heavy weight over his/her head.

as rx'd
all lifts unbroken

14:26

Loved this one!!!!!

M/32/6'3"/200

As Rx'd:

15.20

had to scale back to 32.5kg

time: 21'41

sub'd in 65lb's instead

rest as rx'd
17:58

SUB 65# sn
SUB 65# os

28:11

20:39

Had to skip the snatches....my hands are so destroyed from Saturday's wod...I know, cry me a river! lol!

5 Rounds:
65# OHS
400m Run
15:49

As rx'd, 21:41. Done over at the park. Today's attendance at the park: disc golfers ~ 5; people walking themselves and/or their dogs = 3; guys doing olympic lifts and then running like they stole something = 1.

Starting this WOD, I was fully prepared to scale down to Porch (3 rounds instead of 5), as I was worried about the large number of OHS. But amazingly enough, these got easier as I went on - I got more fatigued, but my balance and form got better. Most rounds of OHS were 10-5; had to re-do a few b/c of not enough depth on squat. Snatches felt great. I tried to push hard during the runs (95-105s) - mostly they just sucked a little, only the last one (101s) felt truly awful.

sub 30kg power snatches and 30kg ohs = 17min

Next time squat snatches.

The bars at the gym are weird so i had to use 97lbs.

time: 24:22mins

my heart got stronger :)

As Rx'd - 18:59

Nice one.

F/24/152

Scaled to 3rnds, 45#

Not used to OHS-type moves, so a little shaky. Avoiding the running wods also didn't help me in this one! Must try to quit doing that in the future.

Ah forgot to add the time: ~19min

sub'd 2min jump rope for run
rest as rx'd

17:09

Rx'd
TOOK MY SWEET OL TIME..
34:something..mosquitos, darkness, cold, rough..

Rx'd

21.03 (power snatches)

cfwu x 3

scaled to 65#

18:08

snatch too light

need to work on ohs wgt

m/42/165/6'

sub 65# for ohs

23:37

LBBS
3x305,3x325,3x345

3x95lb Pwr Snatch
15x95lb OHS
400m
5 RFT 18:18

C-
14:23

as rx'd with runs on the treadmill(9.0 to 9.5 MPH)

21:48

My overhead squat form needs some work.

17:34

first three rounds were as rx'd. I had to switch to back back squats instead of OHS. I've torn both shoulders apart over the last 6 years and felt the 'not good' kind of numbness set in after the third round.

m/40/170/5'10"

Kettlebell day for me

5 rounds 1 minute rest between rounds

40 around the body (20 each way)
20 swings
20 snatches (10 each arm)
4 turkish getups (alt each arm)
20 circlular cleans (10 each arm)

4:50/4:53/4:44/4:13/4:20

20 mins.
Nothing spectacular today... ankle still healing.

24/m/160/5'9"
Scaled to 75lbs
24:56

5 rounds of:
400m on treadmill at 7mph
20 ohs 55lbs.

5 rounds of:
400m on treadmill at 7mph
20 ohs 55lbs.

30:00

17.55

400m on elliptical for 4 of 5 rounds

F/22/5'2/108

2 sets with 30#
last three dropped to 20#

23:07

F/22/5'3/108

first 2 rounds with 30#
then last three with 20#

23:07

scaled to 65lbs
19:09
on every round, did 3 snatches, then all 15 OH squats without putting the bar down. Need to up the weight, but that was the first time doing an actual snatch; usually do power snatch.

14:49 as rx'd

28 mins as Rx'd. The treadmill was on a different level of the gym which hurt my time. I also broke up the OHS into sets of 10 then 5 and probably didn't need to.

As Rx'ed...26:00. I REALLY need to work on shoulder flexibility. AND, my shins are THROBBING right now.

CFWU+ Shuttle runs (5+10+5yd)x10 and L-shuttlesx3

WOD:
15:26 scaled up to 115# for 3xSnatch and 5xOHS

2:12,2:45,3:28,3:46,3:14

treadmill runs. Ran too fast the first couple rounds. Unbroken except round 4, did 10+5 OHS.

Cool down:
snatches: 3x135-135-155
Parallette Pushups 2x10
HSPU's on parallettes: 3 sets with handstand holds

note to self: don't be a punk, take a rest day tomorrow!

later,
b
m/33/5'8-1/2"/167

This was one of my favorite workouts yet.
11:26 with 75# and running ~250 instead of 400 (by accident)

19:39

too many breaks...

19:20
OHS 1X75lbs 3X85lbs 1X95lbs

i hate when my stop watch stops before the workout is over.

between 22 and 26 minutes as rx'd.

Did this one a day late. Did the squats with 50Lbs. dumbells...shoulder flexibility is crap. Never had any formal crossfit training so not sure if the form is good, but had to try it anyway.

31:45

M/44/5'9"/202.

m/44/185/6'3

made it up on tuesday
As rx'd 17:46

Liked it. Was sick this weekend.

29/6'2"/184
switched for:
5 rounds
20 reps 40lb med ball power clean
5 handstand push ups
17:10

5 rounds:

10 OHS - 95#
400 m Run

14:39

* very slow...
* OHS unbroken

22:03 as Rx

power snatch
squats not full

26:05

M/24/153 Burgener WU

As rx'd - 20:20

37/m/190/6'
CFWU x3
As Rx'd. Did not keep time due to a busy gym

27/f/145/5'01"
CFWU x3
As Rx'd but with 65 pounds. Did not keep time due to a busy gym

26:18 as Rx'd.
Ran at 8mph per round except the last at 10.
Balance was the biggest impediment on OS, and didn't drop very low on some. Better next time.

4 rounds

3 reps - 55# snatch
10 reps - 55# overhead squat
1/4 mile treadmill run 1% incline

Approximately 20 minutes

21:21

23/5'8"/147lbs

5 Rounds:
3 Reps - 65lb Snatch
8 Reps - 65lb Overhead Squat
300 Meter Run @ 85% Max

19:28

Subbed 75# for weight on both

17:52 (pr, went light for hamstring injury 2.5 weeks ago... and hell week for ERU next week!)

m/28/174

First time, so working through form...

~30:00 at 85lbs

Run 400 m
CFWU1
Run 400 m for WU
Snatches 95x3 for WU
OHS 95x5 for WU

As Rx'd
Unbroken
18:25

25.19

almost as rx'd

Five rounds for time of:
95 pound power Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

17:45

23:37
run approx 400
used 100# for snatch/OHS - really need to get bumpers

30/m/71"/184#/Camp Taji, Iraq

CFWU x3
23:59 as Rx'd

After first set I had to break up the OHS's into two sets, but what really slowed me down is the run. I seem to have lost my stride and couldn't maintain any kind of speed. Gotta work on that. I think I'll be doing some "active rest" jogs on rest days. Someone tell me if that's a bad idea.

13:40

did with hang power snatches cause my lower back is a little jacked up

otherwise as rxed, only broke one set

5'4"
bwt: 148

Rxed: 20:21

17:50
used treadmill

Subbed 45lb

18:06 KAF

Five rounds for time of:
60 kgs clean & jerk, 3 reps
60 kgs front squat, 15 reps
Run 400 meters

33:50

15# Snatch and OHS
400 M on rower

about 22 minutes

20# snatch and OHS
400 M on rower

24:00

3 rounds
1st 3 & 10 w/95#
2-3 3 & 15 w/65#

Next time
3 rounds with 75#

13:50

5 rounds

75 lb. snatch, 3 reps
75 lb. overhead squat, 15 reps
run 1/4 mile (indoor track)

20:12

weak on OHS - broken 10/5 each round

Still have trouble executing the Snatch with good efficiency. Had to scale the WOD:

Snatch 75lbs
OHS 65lbs
Run 400m

22:10

As rx'd:
22:50

for whatever reason i really like Over head squats!

I like WODs like this!

Scaled to Pack:
5 rounds for time of:
75 pound Snatch, 3 reps
75 pound Overhead squat, 15 reps
Run 400 meters

Time: 19:42

14:35 - All rounds unbroken until round 4. Speed on treadmill ran around a 9.0-9.5

Overhead squats not ass to ground, but parallel with knees

24:30

For the last round had to substitute regular squats for overhead squats.

22:42

CFSB re-set

DL 3 x 5

225 x 5
240 x 5
255 x 3Fail (Grip issues throughout)

190 x 20 x 1 (Despite grip issues)

"Nancy" track/65#

18:45 (PR is in 17:15 range)

32:20 rx'd

my shoulders failed like hell on the 5th round took me about what felt like 5-6 sets.

CFWU
40 lb. snatches and squats (did back squats)

24:19

Late in posting but wanted to keep a record....

R'xd - 14.25

Scaled to 45# to try to get a good snatch form and the OHS ended up being the real pain on this. All sets unbroken.

16:40

scaled to 45 lb. snatch & 20 lb. overhead squat. form was not good on either, can't seem to keep heels down on the squat or squat portion of the snatch.

Thas said, 33:15. One of the more difficult workouts I've done. Was damn proud to finish.

m/23/5'9"/160

tweaked back on rep four of snatch. OHS still okay so last set of snatches were omitted.

= 26:43 MODIFIED down

18:09, used TM for runs @ 1%

m/27/6'2/190
22:17 modified to just a 45 lb pound- first time doing it, that's probably why I was a bit unsafe at 95 lbs.

M/34/165
18:20
used 75#

33/f/5'8"

16:41

(used 45# bar and all snatches and OHS were unbroken. trying to really work on form...double jointed in elbows so trying to figure out how to "lock" my arms in place.)

Scaled to 3 Rounds.
16:27

form sucks
having trouble getting into the hole even with feet ext rotated
5 rds (maybe 60 lost count)
65lb
run up to treadmill then 200m, run down
38.04

m/31/254

as rx'd but used treadmill for running with number 3 incline.

20:39

scaled to 3 rounds and and 12 ohs/round.
~15min

m/22/69"

23:05, had to go upstairs to run on treadmill then back down to platform

CFWUx3x15

subbed 25 DU's for 400m runs
power snatched 95-95-75-75-75

3:20
4:25
4:27
4:12
5:20

21:46 total

M/32/144lbs/5'5"

As rx'd
21:33

stopped at 3 rounds, still taking it easy on the neck/shoulder

14:28

at the track
Snatch & OH Squats w/22# bar (focused on form)
16:30

yesterday 60 min run

Five rounds for time of:
95 pound Snatch, 3 reps
65 pound Overhead squat, 15 reps
Run 400 meters

22:18

Need to work on technique with snatch and OHS.

Scaled to 75#
20:10

f/35yo/5'5"/130#

65#...tried to do full squat snatches for all but definitely were a few power snatches in there. sad to say that a lot of ohs weren't to depth. i was lacking about 1". i still can't feel my left arm and hand, and i'm just glad i finished. kudos to the women that completed this in such little time. my time was 32:20. :( just when i think i'm getting strong, cf hits where it hurts.

As Rx'd:
22:38

Snatches felt very foreign at first. I really feel as though the strain i feel in my wrists during OHS is my main limiting factor. I'm plenty capable of doing all 15 unbroken for every set, but my wrists won't have it. Not sure what i need to do to fix that. Runs were pretty slow after the first round or 2.

Used 45# dumbbells instead of 95# bar.
Single armed snatches.
Front squats instead of overhead (still can't do overhead without tweaking shoulder)

Was tired coming into this workout - had biked about 20 miles by the time I got to the gym. Guessing it took between 20 to 25 min.

M 26/5'7"/163

20:20

20.53.00

Subbed runs with 2000m rows

Otherwise as rx'd

Overhead squats are getting better, have been practising them a little bit. Heavy one would be a different story, but I'll get there.

Missed-Flu

22 mins ish
subs for 55 kettlebell each side
subbed smith machine at 65lbs due to everyone hoging the squat rack
and subbed for 400m rows

did CFE wod as sub as shoulder surgery. first time i've been on the rower since. disappointed with times need to get back at it!

500m c2 row x 6
1 2:35
2 2:29
3 2:26
4 2:24
5 2:26
6 2:22

Only 3 rounds

19:35

1st time with overhead (split) squats!! 'Orrible

rx'd

20:11

snatches were ugly

m/30/5'11"/180

As rx'd

14:35

23:30

oops forgot to mention that i did 21 burpees to substitute for the run because i was in a weirdly set up gym

plus i also did power snatches, not full squat ones

23:30

17:39

Wow, what a cert. Mike G, Jon, Todd, JMac, Jennie, and Justin are some of the best trainers I've ever had the oppurtunity to learn from. Thank you for your time, your knowledge, and your leadership. I'm already looking at opening up a new time spot to teach crossfit. Thanks guys!

did 65# ohs

as rx'd

20:26

felt great afterward....don't know why or how!

30 kg Snatched
30kg OHS

400m Row

29:03

Bad Day :)

19:25

this was my first WOD post injury/rehab (c3-c6 in my neck were slipped). used 75#. didn't time, but it feels great to be back at it.

30 mins, scaled down to 45# for both snatch and OHS

As rx'd

20:59

Ran outside at gym.

30 m 68kg
I used bar only 20kg, split snatch
Time 20 mins
Note to self, start ohs everyday in warm up.

75 lbs
21:55

Cut the runs from this one due to crowded gym and no tread mills. Also, nursing a twisted back, so I thought doing the lifting portions and really concentrating on form would be quite enough. Still took about 25 minutes. Did power snatches instead of full squat snatches. Took my time. In earlier rounds went straight from the snatches into 6 continuous OHS. Then the OHS's were broken in 3's or 6's. Really felt it in my wrists during OHS so not sure if I was doing something wrong.

3rds (vice 5), 75#, front squats vice OHS ~25min.

CFWUx2
Burgener warmup
27:02

As rx'd. 22:13 @ toronto track & field centre

after 3rd snatch did 5 OHS, dropped it, and snatch it back up for 5 more, and repeated, this was done for 3-4 rounds.

5th rnd pumped out 8 OHS, then 7 more.

3 rds. sub 500m row rd 2. 17:11

not sure of the distance, otherwise as rx'd

TIME - 23:52(PR)

subbed 400m run for
500m row due to knee
injury rest of workout
as Rx'd:

26:17

23:26
Ran on elliptical at level 15

22 mins 17 secs
M/27/6'2/190

CFWU
19:13 as Rx'd.

3x5 BS 80%5RM (205)
Nancy, Rx'd, un-broken.
14:26

as Rx'd

Power Snatch

18:50

Good to be back

23/m/170lbs/70"

as rxd
22;04

3X75 lbs snatch+OHS
1X85lbs
1X95lbs
19:16

m/21/5'9"/173

29:14

subbed 500m row for ru

rxd 27:00

5 rounds for time
3 snatch 75 lb
10 OHS 75lb
400 meters on treadmill

23:57

EJ
M/36/165
22:03 ON TREADMILL
EJ

[Done 09-Nov-2009]

Used a little bit less than the rx'd weight, just didn't bother to play with the small plates. Subbed running for rows for convenience reasons.

5 rounds:
40kg Snatch, 3 reps
40kg Overhead squat, 15 reps
Row 500m

17:54

Pack

35k bar. all sets unbroken

16:59mins

26:40

M/195/32

16.18

Scaled to 75# - 27:23

15:29 as rxd

WU
20:16 did power snatch (w/o squat)
M/48/192#/72"

29:43 as rx'd

Did full squat snatches. I'm embarrassed with this time, but I don't have much experience with the OH squat. I'll just be happy when this comes around again so I can kill it good and proper. :D

Now, if you'll excuse me, I've got a philosophy essay to write.

as rx'd - power snatches

18:46

Porch:
Three rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

15:05

scaled back OHS to 10 reps; elliptical level 10, spped <65:

16:50

20:05

m/35/5'9/174

CFWU - 3. Reg except 12 pushups instead of HSPU 3rd. Superman. No Burgener. No DU.
16:57
Not bad. Snatches pretty good once I got rhythm after first couple of reps. OHS all unbroken except for last set - 9+6.

23:05
scaled to 75 lbs @ 5 rnds
34/m/195/6'-1"

M/20/5'10/140

scaled to ~ brandx 'pack'

3 rounds for time of:
72 pound Snatch, 3 reps
72 pound Overhead squat, 10 reps
Run 400 meters

still can't run so subbed 25 burpess for each 400 meter run.

15:56

22.05 as rx'd on treadmill

scaled to 65#. Did 400m row = 19.54

M/38/185/5-10

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

I did the workout last week.. might have done 12 OHS. not sure...
Anyway 16.20, went pretty hard, felt good.

M/38/185/5-10

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

i think I misscounted and did 12 OHS reach round.

Time was 16:20... went pretty hard, form could have been better.

M/35/6'/208#

First round as Rx'ed then scaled back to 75# for the next four rounds.

30:10

Was pretty tough since I have not done any OHS in a long time.

26:17 as rx'd

34 yom 199 lbs

Used 75 lbs and a treadmill. Ran .24 miles for runs. 24:31
I do not like overhead squats!

m/40/67"/2009

3 rounds

65# snatch x 3
65# OHS x 15
400 meters

12:00

Next time move to 75# and 5 rounds

20091112 1830hrs
WOD091102: 5 rds for time of 3 Snatch (95#), 15 OHS (95#) and 400m run.
As rx'd (40kg) in 22:12

CFWU x 2

Pack Scaling:
5rds for time of:
55lb Snatch 3 reps
55lb OHS 15 reps
0.25 mile run on treadmill in VFFs

48:10

Pretty bad when you look at it, but i've been a bad egg, being away from CF at the gym for a couple of weeks. It feels good to be back.

Scaled to 65#: 12.58

32:02

CFWUx3

Snatch and O/H Squats at 65#
400m on treadmill with fivefingers

Ernest 39/M/61"/165

Five rounds for time of:
95 pound Snatch, 3 reps SUB 65 pound
95 pound Overhead squat, 15 reps SUB 25 pound
Run 400 meters SUB Lifefitness Bike

19:44

29/m/185

23:52 as rx'd

as rx'd

29 min e 32 sec

20:49

After 1st set had to go down to 75#

11/7/2009

no comfort w/ snatch so used light weight to work the movement and scaled to pack

18 pound snatch, 5 reps
75# OHS 10 reps
200 jump rope

3 rounds

17:30

OHS very tough; first time doing this

-gym total mob scene, which slowed things down - had to sub 3 rows for 1:30 for runs; last 2 runs on tmill (0.25 miles; speed=9.6; 6:15/mile)

40:42

m/29/5'9"/158

49:00

m/29/6'1/195

as rx'd

15:26

20:30

One Arm Kettlebell Snatch (53 lbs.) 5x6
Overhead Squat (45 lbs.) 5x15
5x 400 Meter Run

M/31/5'9"/152

Subbed 75lbs. Did all but one rep on one set unbroken. Probably could have gone a little heavier on the weight.

21:10

25:45

did 3 rounds of:

3 muscle-ups
15 squats
400 m run

11:07

45/m/165

19:23

31/m/165/65"
AS RX'D
17:53

Last set of OHS broken: 10-5

Got mixed up on workouts so did this one again...idiot.
AS RX'D
No sets broken
17:21