So sore, going overhead, again...

seems like a killer WOD.

w00t

I just played with snatch balances for the first time a few days ago and got 145.. I liked them a lot..
but my shoulders are shot after 108 HSPUs!
This is gonna be tough.. but awesome!

so... why deadlift with bands? what do they add to the equation that weights can't?

Yeah! I'm wondering what the bands r use for?

#4 and #6,

Look up 'accomodating resistance' and 'westside barbell.'

The bands provide less resistance where you're mechanically weak (eg - bottom of the squat) and more resistance where you're mechanically strong (eg - at the top of the squat). This means that you work your strength throughout the lift and avoid sticking points (like getting stuck in the hole or being unable to lock out a deadlift). A similar thing can be done with chains and it is definitely highly effective.

#4
With the resistance bands you experience much more...resistance at the top of the lift than you would without them. The top quarter of the lift is typically the easiest.
The resistance bands teach you to be much more explosive as you are lifting and coming towards the top quarter. Explosiveness is an essential piece (and a result) of Olympic lifting.

#9 If you feel like you do not need work in this area you certainly don't have to. Just work something else, maybe the same workout structure adjust the time, reps, weights, depending on what type of response you are trying to elicit from your body

I'm pretty sure Westside Barbell uses chains to add resistance at the top of the lift to add resistance at the top of the lift(Watch the Louie Simmons video in the Journal). If the bands act like a normal spring, the force required to lift the bar increases with distance.

on using bands-when you train for speed, there is a deceleration phase as you approach lockout on a normal squat, dl, bench, etc. If you didn't start to slow the bar down, it'd fly off your back due to the momentum generated during the lift. The bands increase the load as you approach lockout, and allow you to keep your muscle's force production high during the entire lift, which does wonders for your explosive power. Plus, they freakout the knuckleheads that workout at my gym.

Been sick for a few days. Can't wait to hit this tomorrow! I hate missing my morning crossfit! It makes me feel so lethargic when I do!

Greetings from Columbus, Ohio, where Lil'bingo will do his L1 Cert at Rogue fitness this weekend. I get to tag along as the designated...ahem...adult...

Not too very much to talk about when our fearless leaders post a WOD demo video, eh? Them's the movements. Dat's how it goes. Even tossed in some form corrections to head off the firestorm. My guess (alright, it's more than a guess) is that you'll enjoy more of this stuff.

So that's it. Another January's worth of Newbie posts/Newbie Chronicles/Bada$$ Chronicles ;=). I hope they were helpful. Remember, read-read-read everything on the site. FAQ. Exercises and Demos. Get a Crossfit Journal subscription. Hang out on the message board.

Stick around. Welcome aboard. Fasten your seatbelts.

bingo

This is a Newbie post. If you've never done a snatch or a snatch balance you have no business doing this WOD with 95#. Women's weight is 65# and women who are new have no business using 65#. As a matter of fact, if you really haven't done these exercises before you should give serious thought to using a dowel or PVC pipe, or a very light bar, 45# or less. After your warm-up use this time for skill development. Still want some met-con work? Look up "Grace" in the FAQ and sub in her.

In CF we do high rep, relatively low weight olympic-like lifts for speed and endurance. Always have...always will. Perhaps Tony or Coach will give a more nuanced answer, but no matter how many folks question how many times, nothing I've seen or heard in my 4 years here leads me to believe that anything you declare here will change that. Jes sayin...

This WOD looks great..guess I am one of the sheep...

I do have a question though. I couldn't get the video on the main page to work on my CPU. I am assuming this is a metcon so is this a heaving snatch balance?

Thanks for the clarification!

Yes, it is credible if you understand what they training is trying to accomplish. If you don't understand what you are talking about then your questioning (that's what you've been doing) and poor attitude sound a little foolish.

Ok, I'm done feeding the troll.

way to represent Ronnie... looking forward to the trip to Santa Cruz for the games!

DO. NOT. FEED. THE. TROLL!!!

Hey All,
Wanted to let everyone in DC know we'll be having a Park WOD at 484 Eye Street NW on SUNDAY. We'll be the one running around with dumbbells. Can't miss us. Hope to see anyone who's interested after!! Email me KillionA at Gmail dot com if you have any questions. Screw the snow!!

Thanks for the wod demo tape it really helps, looks like a great workout!!!

I have a question, I've been an avaid Crossfitter since I was first introduced to it on july 27th of this past year. And since I wasn't around at the beginning of last year can somone tell me if the "Trolls" usually start at the beginning of the year and fade away? It doesn't seem like there were this many until recently.

I love this program, thanks to it I'm in the best shape of my short 32 year life. I'm bigger, stronger, and my cardio is thru the roof now. Running never was my strong suit but now it's not a problem. And none of this was possible for me before Crossfit. I have no intentions of ever quiting I just was hoping somone could tell me if this usually happens at the start of every year.

It suck to have to weed thru the "bs" of the trolls while trying to find postings of some of the outragously helpfull friends I have met thru this site. Thankfully there is more good than bad but I'm sure I'm not the only one wondering. If it wasn't for the help of my new friends I'd be lost sometimes.

So to all the friends we have thru here...Thanks yet again.

I think MTR #29 put it perfect!]

32/m/6'/190

WOD looks rad! Will try to complete WithOut Dying.

As for drama: let it rest. CrossFit is based in a scientific theoretical underpinning that works. If you don't dig it go elsewhere.

Bingo, just wanted to say thanks again for your posts. They've been super cool, wonderfully helpful. I can get through most exercises, but sometimes I have to explain the system to my wife a bit and your explanations have been great.

dg,

Your comments were removed and you will be banned for a lack of collegiality.

You opened your misinformed, misguided, salvo with insults.

We don't really care what anyone says while simultaneously being quite sensitive as to how it is said.

There are plenty of websites out there that will welcome your lack of decorum and civility and you'll find that your dearth of understanding of exercise, movement, and science will be very warmly received.

As you leave, ask yourself, what does peer review have to do with science and scientific method (fat hint: nothing) and what would constitute peer review in fitness (hint: look around)?

Ro - good stuff brotha...Ur bro called me a little scared of this one. haha

I think using bands is not right for most people. Yes it trains what everyone above has said it trains but it is also like trying to learn how to walk before you crawl. There are so many other ways that can be exhausted before using bands.

Plus, working bands into the equation is more appropriate for gear as you have to be strong as heck at lockout. If you don't use gear, you need to get stronger where you are most mechanically weak, which is at the bottom of the squat, the dead-lift, and press.

If you want to build speed and explosiveness in the dead-lift but worry about deceleration at the top, do clean pulls and/or power cleans before getting bands involved.

I'm not sure I fully agree with the above picture but hey, I'm hoping those that mess around with bands learn from them and know that there comes a time and a place for them. That it's just not because their cool.

ATTENTION CROSSFIT COMMUNITY

I have a really hard time with snatches and over head squats becuase lack of flexibility in my shoulders. Any ideas on what I can do to work on this. I currently try to stretch quite a bit on shoulder rotations.

scaled to 65#, 18:30
PM, garage

wow!!!! that was ridiculously harder than i anticipated... but i guess i can say that about every WOD.

embarrassed to say.... 22:23 with 65lbs....

i think this hurt my wrists more than anything and my shoulders are still sore from HSPU.

great workout though.. cant wait to do it again to improve my time

Can't wait to try this one tomorrow though sounds like a good one!

Sidelined with tendinitis/bursitis of my shoulder
physical therapy and squat improvement for a while

Trained with Khalipa in Santa Clara, CA for a bit... he's awesome! High intensity guy

M/30/5'10/150 (MTN Warrior)

I love the variety,

Nice PIC, For those of you that doesn't know Jason Khalipha is one of the biggest fire breathers in the GAME! whatever he is doing I guess IT IS WORKING!, since he was the winner of the 2008 CrossFit Games, how about that!, I learn more in this forum than what I learn in the GYM, trying new things is good and I guess it makes me work on my weakness and fortify my strengths, By the way shoulders are fried from this morning WOD and it is a good thing that I got a pair of 10LB Bumper plates in the mail yesterday, never done a workout like this and I suck at OHS so 65 pounds is going to make it for me. YAY! HAVE A NICE ONE EVERYONE. BY THE WAY I SAW THE VIDEO OF JOSH YESTERDAY AND THAT GUY IS A MONSTER!

SANTI

18:30 rx'd

Good WOD for the inexperienced snatcher like myself.

Whoa, I too have been considering a deck of some sorts after being inspired by Westside (and by hitting a wall after so many months of gains using Texas Method).

"what does peer review have to do with science and scientific method (fat hint: nothing) and what would constitute peer review in fitness (hint: look around)?"

I'm confused - peer review in science means nothing but people posting claims of their workouts here is peer review?

I'm not sure what the poster said to result in these remarks but are you sure you want to stand by them? I would think peer review is a very necessary item in validating a claim. And peers should include those who hold differing views so that when even they have to agree with you it lends even greater merit to your claim.

At first I read this and just assumed the normal 3 rounds. But no... this is not your normal 3 round punishment! This ain't even your extended championship 5 rounds! This is S-E-V-E-N rounds... IN-THE-FACE!! ... (to steal my favorite Hangover line)

I'm assuming the snatch balance can start with the bar on the back/shoulders, correcto?

Rob/M/40/5'11"

56lb/25.5kg
00:22:19.6

very gentle return to Crossfit. A little nervous after L4 disc prolapse and stress fracture early December 09...

#34

Yes start on back. This one is gonna kill me.

m/44/185

18:48

24:41

Crossfit Sri Ram Ashram, India
Been awhile since a WOD took so long.
Vijai m/60kg/5'7
26:08 rx

Uttam m/60kg/5'7
31:29 77lb

Bachendra m/65kg/5'5
23:47 66lb

Arvind m/63kg/5'7
32:55 rx

bringing the shoulder back slowly - subbed 75#, complete in :15:05

20F in the barn this morning. Sigh.

As Rx'd, 31 minutes.

First time for me for snatch balance and power snatch. Second time for overhead squats. I am starting to like this stuff!

Thanks for the great workout!

Steve 39/M/5'9"/220-ish

M/29/145lb/5'6"

Thanks for keeping things new and interesting. This was my first time doing snatch balance and the first time I've done anywhere near that number of overhead squats.

I started at 65lbs, but scaled back to 55lbs after round one. In retrospect, I probably should've gritted it out longer at 65, but am not yet very comfortable with the overhead squats.

17:55

uh oh people (#37 and #39) are offended again by women working out. so what if she has a lot of "bounce" in her power cleans. if you look past the obvious you should also notice that her power cleans are excellent. both chyna and megan have great technique at a pretty tough female weight for a metcon.

Excellent- gonna do this with my back to the clock, focus on form. Maybe not even start the clock. We don't have lifting platforms yet in garage gym. I wonder if Goat will mind if I roll back the rug and do this in the living room? I suppose I should wait for him to wake up.

Started o-lifting lessons last week- have nifty Adistar lifting shoes- BIG help.

Have fun with this, I know I will
I heart CrossFit

Thanks Coach

SUCH A DOPE WORKOUT!!! CRUSH TODAY!!!
-crossfit saved my life...

3,2,1 Go!

M/36/5'10"/175

I wish I could say that this WOD didn't sneak up on me. I made the horrible mistake of saying to myself, "Ah...this doesn't look so bad, light snatches and OHS...no problem!" Such a rookie mistake! You would think after 3 years of CF I would never, ever, ever say those words for fear the the CF Gods would then crush me into a pathetic pile of sweat that resembles 175 pounds of chewed up bubblegum...and they did. This was as much a mental struggle as physical. Awesome and awful at the same time.

18:55 as Rx'd

NEVER QUIT!

m/170

as rx: 23:17

30/M/5'10/170

used 75lbs and finished at 20:17. I discovered that I really need to work on the snatch balance and overhead squat technique. Great workout

Brian

CFWU minus back extensions (probably should have gut dips and OHS squat it appears...)

Squats from last two days were very apparent. Did an extra warm-up for the WOD but when I moved up to 88# snatches found that I was pulling at the bar. Decided tchnique was lacking so used an unloaded bar on risers (44#) and went for speed and technique.

>15min @ 44#

Mental note: Add snatches along with handstands and HSPU to skills work.

m/41/5'6"/145

subbed 45#

18:25

26/m/5'11"/215ish
17:57 rx'd

18:50 as Rx'd
first time doing snatch balance and maybe should have gone a little deeper

M/23/6'/180

Scaled down to 20kg (45lbs)

14min 0sec

Feelin pretty good so I think I should have gone heavier but I wasnt comfortable with current snatch form.
Good news is I think all the those reps at low weight really drilled home all the research Ive been doing on oly lifts from the burgener files and the journal articles.
Cant wait to try this one again as Rx'd

M/31/189cm/112kg

Practiced on form for all three exercises for 1h.

Power snatches looked good up to 80kg (176lbs)
Snatch balance ok but not deep enough (OL-bar)
OH still not deep... (practice-bar)

Going to do this in my garage before I go and play badmington with my husband. The ban on Snatch and C&J at my gym is becoming boring now.

M/42/5'11"/175

Rnd 1--95#
Rnds 2-7--85#

29:51

First attempt at a WOD...couldn't finish all seven. Calves shaking too bad. Started with just the bar, did four rounds increasing weight 10 lbs each round. Didn't want to hurt something seeing how I'm new. Kicked me in the rear! Cant wait to see what tomorrow brings both in how sore I will be and what the next workout is!

M/27/6'/190
23:59
Power Snatch 85lbs
everything else 65lbs

not pretty, but this month of new WODs has been the most painfully rewarding... or is it rewardingly painful... I dunno, but it's been awesome.

I dont really understand how the power snatch is done, do i "bump" the bar with my hip to get enough momentum to bring it over my head? It looks that way when i watch videos, but it feels strange...
Would anyone care to give me a quick explanation, just a few tips for this excersice?

As Rxed, 40 minutes

Started fast, but realized I needed to dip deeper on the snatch balance. Decided to not worry about time and focus on form. Took my time on the next five sets. Love snatches, but with no bumper plates, it's hard to gain a lot of confidence. Next metcon with snatches, I'll go all out.

Subbed 65lb

19:45

M/35/175

Just wow. Awesome WOD. At first I thought not to do this today due to glutes, hams, shoulders, and tri's all being toast, but then thought 3-2-1...

Scaled to 76# because of soreness, and glad I did. Felt like stopping at 5 sets, but then thought about what I'd post on here - thanks bloggers for keeping me going... that and my kids were watching me the whole time - what motivation they are!

7 sets at rx'd (at 76#) - 25:32...

subbed couldn't finish

31/F/5'2"/130
14:55

scaled to 20lbs to work on form since i'm such a newbie..LOVED this workout!!! I feel like a rockstar right now! A rockstar with jello for legs...

~ 35 minutes
terrible form on snatch balances. more like power snatch balances...

32/m/190

One round at 95#, rounds two through seven at 65#.

18:36

As prescribed:

16:08

M/34/70/210

Ro-

Great job on the WOD you beast! Did you get a haircut?!

-n

Great WOD~ love the challenge!

**65# power snatches and OHS
**45# snatch balance~ was not comfortable with the skill until round 6...THEN I felt like I could have handled more load!

Focused on being patient with the pull in PS, dropping under the bar quick in SB, and depth in OHS

TIME: 18:43

22:40
misses did not count

ouch. Scaled 65# 23:42
m/32/175/5'8''

I had to use a 75 lbs sandbag.

27:22

As Rx'd
19:02

Round and split:
1 - 1:33
2 - 2:45
3 - 3:23
4 - 3:01
5 - 2:54
6 - 2:34
7 - 2:52

27.17
90 lbs...should have used about 70. Shoulders are wrecked.
Form was good......strength, not so much

V,

Peer review does not validate a claim, results do. If in fact the claim is true then all the people in the world can not make it false by saying so. The peers in this forum are posting their results to validate the claim CF is making.

Mark

35/m/188#/5'10"

WithOut Dying/As Rx'd: 24:22

Killer.

Wife Austen scaled to 55#: 22:48

m/33/6'4"/213#

Subbed 45# for the snatch balance as I did not have access to the lifting platforms and did not want to ditch on the floor. Everything else as rxd.

23:06. Took my time and focused on form. Best my OHS has felt in a long time. A2A on OHS and snatch balance.

I'm not sure how to do the snatch balance.

13:30, stood up all reps

Scaled

95#/45#/75#
7 rounds
44:10

This wod looks so cool! Have to postpone though
:( Raleigh is all shut down from the weather.

So...did a 10k run outside. Ground "mealy" so it was a good workout on the legs ;)

Prob will be back outside again later.
Erin

My FIRST AS RX'D!!!

Kicked...my...butt.

Never just let a bar go after doing a lift before. My shoulders and legs are toast! Awesome workout.

22:29

M/26/5'11/255#

as rx'd 26:10

First time doing snatch balances. It really took a while to get a hang of them.

Shoulder held up nicely, knee is a little sore. I had avoided taking any anti-inflammatories for my shoulder but, recently the pain was so bad I broke down and started popping 4 advils before I went to bed. Amazingly enough, after about 4 weeks of doing that I woke up this morning and my shoulder feels better than it has in years.

rd1 2:33
rd2 3:54
rd3 4:26
rd4 3:13
rd5 5:14

Scaled to 75#

29:57

Aloha,

Jordan

18:26. Faster drop on snatch balance.

20:28 as rx'd

Who turned 7 ?

Demo helped and practiced but could not get snatch balance so:

7 rounds of

7 reps of Power Snatch
7 reps of OHS

10:26

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
WOD complex 45lbs x 5-5 65lbs x 3 75lbs x 3.

Subbed 75lbs: 31:54
Foam roll after

12:47 30lb bar. MAYBE could have gone to 35, and 45 looked brutal, the guys at the gym were at the 20 min range with this and I doubt I could have gone that heavy.

wow well after only doing crossfit for two months now i had a lot of questions for todays WOD.
i found out that a power snatch is higher up then a regular snatch, and what the importance of bands are, even though i dont have any.
i am still wondering what trolls are though. if anyone reads this that knows i wouldnt mind knowing.
well im off to da gym to do this.
until later, peace out.

22/m/180

12:50 as Rx'd

27:50
M/6'/227
1st time w/Sn bal

Gonna make the University of South Carolina Rugby club do this on Monday.

1. 85#
2. 85#
3. 75#
4. 65#
5. 65#
6. 65#
7. 65#

Time: 20:09

m/18/5'11"/165

rnds 1-5: 75#
rnds 6-7: 65#

29:51

Been doing crossfit for about a month. First time with power snatch and snatch balance and second time with overhead squats (besides the warmup). I worked my way up to 95 lbs for everything on my 4th set, which I was pretty happy with. It took awhile though, so my last three sets I dropped to 75 lbs and went for speed. What a workout!

Round 1: 65
Round 2: 75
Round 3: 85
Round 4: 95
Round 5: 75
Round 6: 75
Round 7: 75

45 mins... I lost track at one point, and before round 3 a trainer at the gym gave me a few pointers on the snatch. Next time I think I'll go less weight the whole time and try to get an actual time.

13kg. No, that's not a typo. :-( My shoulders just dislike snatchs & OHS - #24, you're not alone.

Started off horrible-looking, but shoulders started to move towards behaving properly towards the end.

Was a learning experience - no stopwatch. We'll get there.

CFWUx3x15

75#
5 rds
subbed OHS for snatch balances in rds 3-5 to avoid killing or simply further embarassing myself

3:34/5:00/4:33/5:18/3:10 = 21:38 total

m/24/5'10"/160

AS RX'D 15:08

M/22/167#/6'

Completed the first 3 rnds with the prescribed weight, then scaled down to 65# for the last 4 rnds because I started getting worried about injuring myself.

40:26

Today, we did "The Bear Complex" at Crossfit DG (my buddy's garage). DJ and I weren't sure how hard this was going to be so we started light. Results:

65
95
115
135
155 (fail, completed 4 full reps)

Tough WOD. The weight does feel like a bear after awhile. On 135, I was trying everything to give my forearms a break. The jerks were pretty hard too, since you had 2 each rep. I knew I wouldn't be able to get 155, but I wanted to see how far I could go with it. After the last push jerk on rep 4, I just couldn't hold the weight anymore. My back is all torn up from lowering the weight from the jerks. Good times.

Anyone crossfitting in or near Salisbury Maryland?

DNF

I suck

V #33,

Yeah, you'd think so, huh? But, alas, peer review has nothing whatsoever to do with the scientific method.

When people talk about what "scientists believe", they are not talking science. Voting, consensus, opinion, and belief have nothing at all to do with scientific method or science.

Most major discoveries are first met with the derision and scorn of peers. That's the history. Think about it! Need examples?

On the topic of training, coaching, and results, who are the peers of those training and coaching? It's an important, and largely never considered issue -especially by the lay public. Let me offer this...It most certainly is NOT academics.

Mark #75,

Bulls-eye, Brother!

It couldn't have been said any better.

As Rx'ed

32:08

13:43, scaled to a 30 lb. bar to work on form. Fun!

M/24/5'11"/154 lbs

Power snatch- 65 lbs
Balance snatch- 25 lbs
OHS- broomstick

21:08

New to these workouts...used lighter weights and watched my form...especially on the power snatch. My shoulders seem to be pretty weak; I tried a few practice reps on the balance snatch and OHS with a barbell and I could do it but it felt too heavy to use for 7 rounds of 7. Still got a great workout.

Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps

did 7 rounds
first 2 were with 95#
last 5 were with 75#

great workout though.

18.49 7 rounds

CFWU
Additional warm up with 45# bar two sets of each.
Started WOD w/ 65# for two sets.
3 minutes + or - each set.
Bumped up to 75# for last five sets.
3-4 minutes each for last five.
Didn't set timer. Somewhere around 25 minutes.
Wanted form to stay strict, not sloppy.
I find it difficult to do these moves with great speed and keep form tight.

Laura f/47/5'7/150

the good news is done as prescribed, bad news 49:20. Haven't done any snatch balance in over a year and only a few very light sets at that time. Tough workout.

First round at 85 Lbs
2-4 at 65
5-7 at 75

Completed in 30 min.
The video was a big help. Any videos of the WOD being performed are a true inspiration.

Thanks Coach

m/47/165

As r'xd

24:06

Good stuff

M/41/180

Shoulder impingement means no snatch for me - at least for a while.

I gave the Bear a go instead.

7 sets of:
Power clean
Front squat
Push press
Back squat
Push press

Rinse and repeat without regripping on the ground.

Five rounds of ascending weight:
75/95/105/115/135 (last set broken)

More better faster

4 rounds for time (had to improvise in my apt.)

25 10lb medicine ball squat clean and snatch
25 situps
25 push ups
25 standing back extensions
25 chair dips

rx'd
14:42

Man it is so cold......!!!
As RX'd
23:36

31/250/6'2

as rx'd
20:24

walked over to change i Pod to God Bless the U.S.A
after 3rd round

Shoulders were already tired...just got murdered, 187 on this WOD.

I scaled the rounds, weight, and focused conscientiously to do proper form.

5 Rounds in 30:27

Rd 1 at 45 lbs.
Rd 2 at 55.
Rd 3 at 65.
Rd 4 at 75.
Rd 5 at 85.

out.

as rx'd no broken rds. 11:38

28:57

46/m/71 kg
3xCFWU
WOD with 35 kg for Power snatch and OHS, and 20 kg barbell for snatch balance.
Time 32:00

m/20/5'11"/160
CFWU
WOD as Rx'd 28:33
feel great, now that its over...

34 yom 225 bwt

burgener warm up

wod w/ subs
7rds of:
7 reps of 95 lb power snatch
7 reps of 45 lb balance snatch
7 reps of 65 lb ohs
time: 18:53

that kicked my butt!

Subbed 2 1/2 hours of shoveling ice/snow from drive and sidewalk. Wife didn't want me driving to gym with bad roads.

May try to do it tomorrow. Probably regret wasting a rest day depending on what Mon.'s WOD is.

Congrats to all those who made it through, and to all those smart enough to scale appropriately. Can't continue to CF if you get hurt!

M/20/6'1"/170

@85:
20:52

I've been in training for my new job with ADT so the last 3 days I wasnt home to do the WODs. Made up all 3 today

Last set of back squats 220
(ran out of room on my Chinchy bar)

HSPU 76 in 10 min
Squats 131 in 5 min
Pullups 25 in 2 min
Pushups 28 in 1 min

Todays WOD OMG!
Subbed 65# for proper form
19:30
All sets completed

32/m/6'/190

The Bear Complex (with Mel)

65
95
115 (f on 5th cycle)
95
115

Love it. What a great workout. Mel smoked it with 135 and almost through 155.
m/41/6'/192

CFWU x2

19:48
65#

M/44/178#

As Rx'd - 30:00

I'm a noob and I appreciate the detailed explanations for people in my situation.

One thing I really like is that I'm sore in places I never would have been with previous magazine workouts and such. I feel like I'm actually accomplishing overall fitness instead of simply bulking.

CF really seems to pair well with my yoga practice too.

Please know that I appreciate all the explanations and read/watch them and the vids trying to learn as I can.

275

Rx'd with a co-worker 95#

17:16, 34m/70"/238lbs

his time 33:25, 36m/69"/155lbs

35,35,25,25,15,15,15 in 20 minutes since I just started in Jan. F/33/5'3"/108 Felt good about my form and this is as heavy as I could go without a spot. Mindy S

~19:00. No stop watch so used phone's clock.

that dog is almost as pretty as rory

f/40/173/5'11"

used 45lb bar to do 4 rounds of 7 reps of each
power snatch, snatch balance, overhead squats

Lower back was achey before I started so I proceeded with care. I didn't time these as I wanted to emphasise learning the moves. I like snatch balances a lot. The concept of doing a full snatch with some weight one day is becoming more realistic.

Rx
27:49

Brutal workout. 2nd day doing Crossfit, 1st ever doing Snatches: 30:21. Ready for more. M/28/180/72"

First time ever doing any of these, and I though the Snatch was the easiest part, maybe because I learned how to snatch with a kettlebell?

22:55
Rounds 1-2: 65lbs
Rounds 3-7: 45lbs

Fun fun fun...

Sam
18:58

Hayden
21:46

Everything is frozen down here at arkansas ninja camp...Its beautiful!

SUB 65#

26:13

3 rounds
19:29

This WOD was tough! Really focused on form and took lots of rests. Had trouble with the snatch balance movement, so used a 45# barbell. Otherwise as rx'd.

26:18

This WOD was tough! Really focused on form and took lots of rests. Had trouble with the snatch balance movement, so subbed it with 45# barbell. Otherwise, as rx'd.

26:18

I had to bail after round 4 (in 14:56). My shoulders were destroyed. Had the most trouble lowering the weight after the snatch balance without hurting myself.

Did one round at 95# and thought no way. Scaled to 85# and completed 7 rounds. 28'17" I felt like I was moving way too slow towards the end but I had to finish all of the reps

Scaled to 65#. PR snatch is only 125 and it wasn't pretty so scaling was necessary.

17:05
Good workout. My shoulders are shot.

M/25/150#/5'7"

Did one round as Rx'd and then decided I wanted to finish within 24 hours and have shoulders when I was done. Scaled to 75# for 6 rounds (The Pack).

Time: 29:45

My shoulders are smoked

23 / M / 5'9" / 135lbs

5 rounds of
Row 500m
95lb thruster x7

25:45

Cycle 30 min on rollers
CFWU1, BWU at 45x2,65

Scaled to 5 Rounds
19:20

I had never done any of these lifts before so it was awkward for me, and my shoulders were pretty shot from yesterday so I took my time on this WOD and scaled down to 65#. Other that that, it was as rx'd and it took me about 30min.

26:26 as rx'd

Today was first day doing snatch balances.
Finally got the form down for doing OHS.

missed the WOD, cycled for 2.5 hrs.

Great job Jim D, and jon h.

Used today's wod as skill development day so did not time.

Round 1: 45#
Round 2: 65#
Round 3: 75#
Round 4: 80#
Round 5: 80#
Round 6: 80#
Round 7: DNF

Thanks Coach, Lauren, and all HQ staff. I look around at other programming and agree that there is some great stuff going on (i.e. OPT & CFFB), but I still love Main Site! Your programming has been absolutely fantastic!

22/m/198# Newbie

19:27

75# first set (too ambitious), 65# last 6 sets
Never done power snatches or snatch balances before. All I can say is...I finished. Rest tomorrow?

humbled..
Did the first round w/ 95lbs, then scaled back to just the bar (45lbs.) Still cleaning up my form.

Shoulder pain was a bit high from yesterday's WOD. Did CF warm-up and power snatch and snatch balance with 45# bar 30x each for practice then:

Deadlift 5-3-1-1-1-1-1

235/325/400/440/455/465/470

followed by:

Row 5000m (C2), time: 20:15

M/25/207#/6'1

18:46

note: 45#. apartment gym.

cfwu x 1

w.o.d. as rx'd, but did not time.

M/23/155/5'7"

Rx'd 29:24

That was hard

21:18

75# 19:39

Only did two sets..

scaled down to 45, tried 65

took about 5 min per set

will do better next time. shoulders hurt!

Great workout! Scaled it b/c we did it downstairs in the garage:
Amber - 21:50 @ 45#
Brian - 17:11 @ 65#
me - 19:51 @ 65#
Also, watched the CFJ on Core Stability from yesterday and reminded Amber and Brian the importance of the midline in core strength and also the importance of locking out to maintain the overhead stability so the midline is not compromised. That was awesome.
Subscribe to CrossFit Journal. It's so awesome. Peace!

WOD
as rx'd,@ 43.5kg
30.54

most of time spent on missed snatch balances,which i knew would happen beforehand,but was good to practice them,got into a better groove and managed to keep them in line from 3rd to 7th round,1st two rnds,was missing loads,which in turn knocked the ohs all over the place aswell,last round was easiest,all straight through in under two mins,shoulders trashed !
after H/B,B/S 5-5-5,D/L 5-5-5-5-5 and F/S .

as rx'd only with 33 lbs
19 min

CFWU
95-45-45
95-55-55
95-65-65
95-75-75
95-75-75
95-75-75
95-65-65

30:00

m/37/184/72"

45 lbs bar only
16:29

29:15sec

M/5-10/200/39yrs

WOD as RX'd but subbed these weights:

85# Power Snatch
65# Snatch Balance (New movement for me)
85# OHS (Last two rounds 75#)

44:52

Nice WOD! Felt very exhausted by 6th/7th round.

40#
only had time to do 4 rounds.
I don't remember time - about 22 minutes.
I really needed to spend time on form and not worry about speed for this wod.

34/M/6'00/195

3 Rounds at rx'd weight
4 Rounds at 75#

37:25

First 3 rounds took 20 minutes and snatch balances were deteriorating rapidly. I wanted to get the full benefit of the training and hit the deep catch.

After scaling to 75#, my first two rounds of OHS were unbroken and I was able to tighten up on the SB.

A tough WOD for me due to mostly to my wing-like, non-straightening arms.

wow, this was a killer wod.

as RX'd 23:14

CFWU (-), BWU

Scaled like a MO-FO: 63#.

29:38

FREAKIN' AWESOME WORKOUT!

Mad cold here this AM (minus 4) and still no heat in the barn (Tuesday?). Thick gloves made snatch grip very interesting...

45#bar
27:30

M/25/5'9"/181

7 RFT of 7 PS, 7 SB, 7 OHS 95#

Time: 33:56

Wt. and reps as rx'd but snatch balance was more of a power snatch balance, didnt want to kill my legs because they were already dead. This is the type of WOD that makes me love CF and hate it (at round 5), this is like the 3rd time I almost DNF. To everyone worried about form good on u for keeping tight but some times u gotta just READY FIRE AIM!!! Worry bout form later, just my 2 cent.

DO WORK!!!

43 mins as rx'd
m 44 5'9 170
ist 3 rds 15 mins
but winded after that
great workout into a month
after 4 month layoff but felt
great. been on and off for a few years.
this going to try to stick it out for a year
non-stop. twice i stoped because of tennis elbow
due to pull-ups.

38M/5'10"/170#

W/U: jump rope, 100 single-unders + 50 double-unders; Burgener warm-up, 1x3; (power snatch, snatch balance, OHS), 45#x5, 65#x5, 85#x2.

As Rx: 24:22.

C/D: practiced one-arm pull-up (opposite hand behind back).

Done following a very stressful day. Decided to just do it w/o much regard for time. This was reflected more in the rest between exercises than it was in each set. Still managed to scuff-up the back of my neck on a couple reps. :) On a positive note, I was very happy with my form (with the exception of an occasional muscle snatch). And as always, I felt so much better after doing the WOD and am so glad I pushed myself into the gym.

m/31/220

22:49

7 Rounds for time

100 pound Power snatch, 7 reps
100 pound Snatch balance, 7 reps
100 pound Overhead squat, 7 reps

31:17

Friggin good looking workout, looking forward to this for tomorrow.

M/30/5'10/149 (MTN Warrior)

Seven rounds for time of:
95 pound Power snatch, 7 reps (SUBBED with 65 pounds)
95 pound Snatch balance, 7 reps(SUBBED with 65 and 45 pounds)
95 pound Overhead squat, 7 reps(SUBBED with 65 and 45 pounds)

OK, Did the Pack version of this WOD, with 65 pounds, however 1st 2 rounds I wasn’t able to go all the way down with 65 pounds on the Snatch balances and the OHS, so the power snatches did them with 65 pounds and from round 3 on down with 65 except last round did them with 75 pounds, did the snatch balances and the Overhead squats with 45 pounds, I suck at all this exercises over head.. I mean, I am very strong and some areas but when it comes to over head, I noticed, I straight up suck, my shoulder is Fry and for some reason when doing those snatch balances the body just didn’t want to go all the way down, during the over head squats I was forcing the body to go all the way down. There is plenty of room for improvement; time will tell the progression as well as results. Nice hard workout, my final time was 28:14, it felt more like I got beat up but hopefully I can get better at doing those exercises. This was a very hard work out.

SANTI

Did prior px storm:
Amrap in 30 min
5 snatch grip dl
5 hpsnatch
5 ohs
5 behind the head pp
21 rounds + 10 reps

Wasn't feeling it today for whatever reason.

As Rx'd

21:20

39/m/5'11/165

65#
25:19

40/m/190
as rx'd

20:45

as RX'd

35 min, def wasn't rested today, I could tell

Wow... I'm in worse shape than I thought.

M/23/5'2"/154

45 lb bar

Did 5 rounds in 23 minutes, then as I stepped away from the platform my leg twitched and pulled a muscle pretty bad in my right knee. Took a very light jog a little later and I felt a lot better.

Is it better to scale down to 45 pounds and finish in about 20 minutes or RX it and finish in about an hour?

M/22/180/5'11''

This WOD was the kind I love, mixing endurance with strength, and keeping the movements pretty simple.
I wasn't sure what to expect with this one, being that I had never done the snatch balance before.
With 95lbs I was able to do it in 14:25. I was beat.

M/23/164

1st 2 rds @ 65
2nd 2 rds @ 75
3rd 2 rds @ 85

6 rds total = 24 mins

M/22/189/6'

As rx' while training another.

19:22

did 5rds with 45# bar

27:36 (Subbed Power balance to 20kg)

First time my shoulder would allow 42.5kg OHS so pretty happy to get through it.

Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps

Seven rounds for time of:
65 pound Power snatch, 7 reps
65 pound Snatch balance, 7 reps
65 pound Overhead squat, 7 reps

tt = 25:15

M/31/6'1"/197

As RX'd
24:40

Did this in my garage.

Time 18min 44sec

First round at 25kg then down to 20kg. Great to be back doing Snatch work again, I have really missed it, good pain, loved this one. Power snatch was great but found I kept losing my balance in the Snatch balance, OHS were no bother, like them. Hands freezing holding the bar, it was -3 in the garage.

Good Fun if a bit cold.

Rx - 17:30

29:34 form was horrible

4 rounds as rx'd
38:59 weaknesses exposed on this one super WOD

31:23, slow but good form throughout, great workout.

Anyone know what kind of shoes jason has on in this pic?

awesome WOD loved it

I didn't put the timer on for this one but ~30minutes to complete
as Rx'd

www.crossfitjulia.com
Louisville, CO

Shawn 34/5'8/165

24:55 as rx'd

Goal of keeping the WOD under 25 mins almost wasn't reached. Heck of a workout!!

30 lbs
18:35

could do more weight on snatch, but 30 was great for balance snatch and overhead squat

1st rnd as Rx'd
Rest 95lb snatch, 65lb snatch balance and OHS
No timer, just working on form.
Pitiful

27/m/5'7/210#

20:13 as RX'd... now in a lot of pain...
i pretty much just muscle snatched the last 2 rounds. Was very much a mental exercise because once the pain was steady all through the body in the last two rounds I somehow had the strength to do unbroken sets of the OHS and SB when in the middle rounds I was doing them broken..

42:23 with 85 pounds

AWESOME! Thanks for the WOD demo video! Feels like the good ol' days again! Can't wait to hit it.

CrossFit warmup

Then did some practice snatches with 65 and 85 lbs and determined there was no way I could complete as prescribed.

about 33 min with 65 lbs. There was no way trying to learn this movement was I going to survive 7 rounds. The snatch is a hard move to learn.

I took a good bit of breathers as well since my heart rate was up in the 170s.

CG E-City CrossFit
Leary(m/44/5'11/200)
23:02 as rx'd
that Khalipa WOD should make "the Girls" list as Chyna!

PP 5-5-5-5-5 (140-160-170-190-210)
WOD, Scaled to 85#.
20:45

55#
dropped weight to work on form

21:05

35yom / 206lbs

7 Rounds for time"
65 pound Power snatch, 7 reps
65 pound Snatch balance, 7 reps
65 pound Overhead squat, 7 reps

44:30

Holy crap! I figured this would take 20-25 minutes, but took MUCH longer. I had to go slow and perform a lot of repeats because of improper form. Once I got the hang of it, it started to go more quickly, but I was more tired by that point. Regardless, this was an awesome workout...ouch!

65 lbs, only did 5 rounds, 23:28

Did this with 25# dumbbells. Did my first successful overhead squats!! I still couldn't land the squat position on the snatch balance. Those felt a lot like presses... Overall I liked this workout.

13:30

m/33/220

six rounds 40 min

30 Rounds

10 Pushups
5 Situps
5 Back Extension

24:45

m/38/76/210

25:50 as rx'd

as rx'd

first time with snatch balances

14:32

Realised I did regular snatches instead of power snatches, grrr I should have read the WOD closer explains why my time blew out to almost 40 mins for 4 rounds

m22/175/5'7"

As rx'd:

23:34
TOUGH!!

12:29/65 lbs

f/23/5'7"/165
65# 17:28
LOVED THIS WORKOUT....

m/40/5´7"/185

65lb 17:20

Scaled to 75#. Still deceptively difficult. 19.34

M33/220/6'1"

Just finished the workout as rx'd - it was a tough one, but got it done in 34:22

http://daimanuel.com/2010/01/31/power-snatches-snatch-balances-and-ohs-ow/

25:45 as RX'd

16:43 as rx'd tough one!

F/24/146

Scaled all to 35# since I haven't done weighted OHS or squat balances at all!

26:00

Rounds actually increased in speed later in the game as I got more comfortable with the movements.

To those who didn't finish, you don't suck... you're on your way, so enjoy the journey. Failure will be a big part of it!

I didn't finish Elizabeth, a 10k run, and 120 each pull-ups & dips in place of 30 muscle-ups when I started in '07. I'm not proud of those, but I am proud that I can do almost any WOD Rx'ed now.

Keep aiming high!

gym was closing, so only had time for
5 rounds
65#
20:20

need to go deeper in snatch balance. ohs and power snatch felt good

I am rookie and I need help in my Snatch Balance, does anyone have any pointers, I can do a power snatch, and an overhead squat it seemed like snatch balance was extremely complicated. Please help.

Not done.

22:55 as rx'd

32:30. Very difficult.

wow - dnf after 5 rounds of 21:39

next time scale to 70lbs

34:23

m/28/205

115 Power Snatch (7)
115 Back Squat (7)
70 DB Incline Press (7)

7 rounds in 20:45

Time: 19:09 as rx'd

Snatches were fine, but the snatch balance and OHS were a bit tough. It was almost like doing 14 OHS's straight. Haven't done OHS too much. Need to work on them.

scaled way down to work on form. Snatch is probably my worst lift.
First 3 rounds at 45#
last 4 rounds at 65#

21 minutes

Still tough for me. Need to work on my shoulder and ankle flexibility more.

23:42

Snatch Balance was extremly slow towards the end.

I just gotta say. Anyone who did this WOD RX'd and did it in less than 20 minutes is a bada**! I was wrecked by round 3 with 65#. Maybe I just need to keep going hard but, wow this was tough. Thanks Coach for the constant variation and new workouts recently. I just wish there was a box here in mainland Japan. There is so much to gain from working out at an affiliate! I miss the gang at CFSD. I learned so much in the short time that I was there! Keep it up everyone!
23:05 @ 65# (5 rounds)
M/34/5'7"/150

sub'd 65#

Harold m/35/230/72"
20:17

Gunnar
16:37

5 rounds at 55lbs, not for time. First time to really do anything snatch related and it showed. Worked hard on form and flexibility.

Subbed Manual Labor:)

m/26/184

waited a few days to do this one so I could brush up on the snatch balance. Badass wod, got deep on all the squats, felt good

as rx'd 21:10

-subbed 45#
-did full snatch's and not power
-snatch balance was not great form, but worked on it
-16:12

tabata planks and some shoulder presses to end the workout.

nice

48M, 205#, 6'0

scaled to 45#- the bar only, still plenty of work. good range of movement, depth throughout.

7 rounds: 18:07; maybe more weight next time.

The snatch isn't a goat but a monster for me. The movement/timing/range of motion. I was all over the place and in need of a lot more practice on the dowel.
Mod- 7x7@65 of power snatch
10 minutes
Having bumpers would have been great. My forearms and grip went before my shoulders/back. Worked on holding and extending on the bottom. This one is so much more mental/technique then physical mastery.

27:43 as Rx'd

rx'd
24.02

23.21

m/39/197/70"

Burg WU x 2

WOD as Rx: 26:46

Awesome WOD.

65# for first 4 rounds
55# for last 3 rounds

27:43

very hard, but terrific workout

As Rx'd - 28:23 Sigh. This was a mental struggle for me, which was not helped by some non-optimal eating over the weekend. This was also the first time I've ever done snatch balances, so those were not quick at all. Regardless, I'm *not* satisfied with this performance.

22:02 as Rx'd

This WOD felt great. Great confidence builder that will help greatly on the next heavy snatch day.

M/32/175/68"

As rx'd:

23:40

WOD - 41:20

Snatcherific at 95#. (62% of bodyweight. Just sayin'.)

1st round at 95# rest at 65#

24:48

2 days late. 20kg+15lb bar. 4rds to 20min cutoff (20:12 to be exact). Power snatch was easy. OHS was difficult. Snatch balance was extremely challenging. I expected that as my trap strength/endurance is a major focus lately.

22:43

scaled to 75lbs
20:20

CFWU x 3; Std

Subbed #65

36:34; broke up the Snatch Balance...

Comment # 219 Troy are you freaking serious? How did you manage that time with this WOD. Amazing! I just finished as RX'd in 27 and change. Not sure how this is done under 20 Min.

m/178cm/89kg/34y
scaled #88(40kg) - no small weights
34:15

As Rx'd:
18:59

Snatch balance was really the only hard part for this, and i now have a nice red spot on the top of my neck.

great workout
7 rounds, 95#
7 Sumos, 7 snatch, 7 hang cleans
24:40...

subbed shoulder press for the snatch balance after the first round, because it was stupid

20:41

as rx'd 25:31

19.48 as Rx'ed.

Awesome WOD

will do WOD tomorrow, today did:
6x400m (1:00 rest)
1:15
1:17
1:19
1:19
1:23
1:22

later,
b
m/33/5'8-1/2"/165

14'38 Rx'ed
Quads were tender today and I rolled them out in the hopes I'll be able to survive tomorrow's heavy thruster.

19 F outside. 30 F in garage.

F/45y/62"/138# JULIA
Scaled to 5 RFT and 35#
30:00

M/41y/68"/158# GEORGE
Scaled to 5 RFT and 75#
35:10

30/208/72"/M

23:17 Rx

Tough!

Yesterday:
am - 45 min run
pm - 70 min cycle

Today:
am - C2 row as per Crossfit One World 2010/01/27
1 min on, 1 min off for 10 rounds, owe 1 burpee for every 5m short of 2500m total distance

pm - 7 rounds snatch WOD scaled to 30# - 15:08
Owed 43 burpees from am C2 row. Did an even 50 - 4:29

36:01

either 14:55 or 15:55.... i dont have a stopwatch and i was too tired to remember if i started when the clock said 48 or 47....
what a boss workout. i think the guy in the demo vid sums up well how i feel- not tired like fran but tired different. and it was rough getting a hang of the snatch balances.

as rxd 19:52

M/50/165
RND 1= 1 X 7X45 X PS X SB X OHS
RND 2= 1 X 7X67 X PS X SB X OHS
RND 3= 1 X 7X89 X PS X SB X OHS
RND 4= 1 X 7X94.75 X PS X SB X OHS
RND 5= 1 X 7X94.75 X PS X SB X OHS
31 MIN.
RNDS 6/7= W.OUT

5 rds at 95 lbs. - 22:55. Other gym users waiting for the rack was a great excuse to stop! Does anyone else have wrist pain at snatch width on the bar?

Theresa: 15:10 (5x @ 40#)
Yes, took the easy/short WOD route, this suprisingly killed my upper traps-to the point of cramping. Weight light for pwr snatch & ohs.

as rx'd

17:12

subbed 65 lb.

21:08

M/45/170

41:45 as rx'ed (I think)

28/6'8"/223

5 rounds 22:12

power snatch 95#
snatch balance 65#
OHS: 65#

26:29

I liked this workout, but either didn't scale enough or didn't budget enough time. Had to stop after 5 sets and 35 minutes.
1st set 55 lbs
2nd set 65 lbs
3rd set 75 lbs
4th set 75 lbs
5th set 85 lbs, back to 75 for OHS.

My heart rate was above 165 the whole time and spiking to 190 ish.

M/ 36/ 131 lbs/ 5'-6"
I used 85 lbs 24:15
GREAT WOD - I was really concentrating on form as well as intensity. I could have gone a little faster and probable used 95 lbs but then my form would really have suffered, and I can't really dump it since I only use metal in a somewhat globo gym.
The biggest thing that I need to improve upon are my haevy loads, and I'm not going to get up in load by messing up technique. I will gain strength as I train, adn I start concentrating on heavier lower rep WODs, but I still really need to work on my technique, especially my confidence in really dropping under the bar for snatching when it starts to get heavy.. or hevy for me. I want to do bodyweight soon and to do that I'm going to start concentrating on snatch balance. get comfortable with the bottom position and really pushing under the weight.
Great WOD.. loved it.
Thanks.

70lbs

Intented to do 5 rounds, but Snatch balance wasn't working for me in the 4th. Called it quits at 23:02

did overhead squat (5x5)

95, 105, 115, 115, 120

21:50 rx'd

16:48

95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Front squat, 10 reps

Snatch balances were more like jerks; didn't drop into the squat position since I'm not flexible enough to do overhead squats.

M/25/5'11''/200

Man that sucked! Did at 40kg (88lbs) - 32:55

M/40/5'6"/186

31:30

Full weight. Snatch balances were TOUGH. The OHS was a cake walk in comparison.

C-
13:44

As rx'd

pr

20:56

m.23.175

Rx'd

29:03

Wow tough wod

did this at globo this morning.

Only used the 20kg bar as I've never done Snatch balance before and I only had an enclosed space right next to a window and didn't want to lose my balance

could probably have done 30kg but enjoyed it at this weight

very tough on the shoulder girdle

13.48

(2/2 after a rest day)
Sub 75#
Stopped after 3rd snatch in rd 5 because of extreme low back pain/tightness. Watch was at 20:00 but probably at 19:00 at end of rd 4. Must have been sloppy on snatches because snatch balance was fine and OHS were easy. Although not using bumper plates means I'm reaching further down on each rep with no dropping.

M/47/200

Had to scale to 75 lbs and 5 rounds due to being down with a sudden cold virus. And even that was tough.

17:32

M/33/5'4"/142lbs
First round with 95lbs, next 6 with 65.
21:38

M/27/6'2"/188
Scaled up in weight each round do to unfamiliarity with snatch and snatch balance.
45, 55, 60, 65, 75, 85, 95
Time- 27:37

EJ
M/36/170
17:45
ONLY 3 ROUNDS; SOME SURGERY PAIN
EJ

as rx'd
24:20

as rx'd

24:20

CFWU then

4 rounds of:
10x135# Power Snatch
20xsitup
run 100'
10x2-pood KBS
20xBurpee
run 100'

19:49
3:52,5:31,5:11,5:13

later,
b
m/33/5'8-1/2"/166

24/m/170lbs/70"

as rxd

26:13

great workout - first time doing snatches - a little intimidated at first but soon got the hang of it. I thought the snatch balances would be the easiest part but they were definitely the hardest.

as rx'd

26:29

cfwu (3 strict pu's/round)

Non-Rx

6 rounds
36:37

snatch balances were very tough. shoulders are beat!

As Rxd

30.47

f/35yo/130#/5'5"
65#
27:30
this was really difficult and i was sweating like a pig afterwards. agree that snatch balances were tough. and i did a ton of extra snatches after dropping the weight in the ohs after 2 or 3 reps. couldn't keep shoulders activated.
need to work on snatch balances daily. my form was better with full rom depth last 3 rounds with snatch balances. first 4 rounds, not to depth on the snatch balance. just glad i finished.

25:16

41/m/176cm/72kg

@65 pounds (30kg)

19:04

Room for improvement. Could have gone heavier or faster, but at the expense of proper form.
this WOD is just what I need.

27:19 RX

20:29 sub 65lb.

18:45

What a reality check!

Started off Porch scaling 95lb 1st round, then had to drop it down to Pack.

Pack scaling could only complete another 4 rounds at 75lb.

Had to stop 2 rounds short as felt left shoulder giving way - old injury.

Brilliant new workouts this month!

30 minutes, scaled down to 65lbs except for first round of snatches and first three reps of snatch balances which were at 95lbs.

Obviously didn't rush through this one. Took my time to work on form.

This was light for the snatches and OHS, but kept it at 65lbs to get the form down on the snatch balance. Mentally draining wod and toughest on the wrists.

I'm still fairly new to these so I dropped the clock and worked my way up a few rounds:
45-55-65-75-85
I would have gone for 95 if I had bumpers to drop! It was getting a bit shaky though.

as rx'd

17:02

as rx'd - 21 mins

23:03 rds 1-3 95lbs 4-5 65lbs
First 3 rds in 14:57

12:05

quads were smoked

Seven rounds for time of:
95 pound Power snatch, 7 reps SUB 85 pound
95 pound Snatch balance, 7 reps SUB 45 pound "power" snatch balance (push-press from squat position)
95 pound Overhead squat, 7 reps - SUB 45 pound

20:51

44 kg (97 lbs.)

29:45

Tough one!

17:19 (75 lbs.)

Soul crusher. Only goal was to not quit. Overhead strength is not there. Bailed forwards on about 10 snatch-balances. Shoulder would not support more than 4 or 5 OHS at 95lbs.

Was painfully sore for 2 days afterwards. Maybe should have scaled. Must work snatch balance and need stronger core.

Rd1 - 2:45.85
Rd2 - 7:49.37
Rd3 - 5:51.43
Rd4 - 6:11.12
Rd5 - 6:52.50
Rd6 - 6:05.35
Rd7 - 5:19.36

Total Time:
40:55.08

roughly 25 min to do 6 rounds

m/381/185/5-10

as rxd.

7 rds...22.58

avg hr at 71%
splits were 1 and 2: 4.53
3-3.46
4-4.13
5-3.54... national anthem played so rested thank god.
6-2.53
7-3.17

sore rt lower back during workout. The rest was a good thing. Not very comfortable with these but a good all around workout.

#45 26:05
I took the new-to-me snatch balances rather slow.

32m/5'8"/175
18:45 as rx'd

23.m.140.65"

as rx'd
31:42(PR)

28:51

Snatch balance was more of a jerk than a true full squat.

Didn't feel like doing snatches...

did 100 reps of close grip bench
and 100 reps of 65# barbell curls

talk about a pump!!!

Sledge and I felt JACKED!!!!!

WAY TO WORK BIG MAN!!!

20100205 0300hrs
WOD100130: Seven rounds for time of
7 Power snatch
7 balance
7 Overhead squat
Rx is 95lbs, did with 40kg in 22:10
That was tough

24:16 (65#)

Great WOD!

Somewhere between 27:00 and 28:00.

As Rx'd

as rx'd
27:48

30/m/71"/179/Camp Taji, Iraq

CFWU x3
28:19 as Rx'd

As Rx'd:
50:03

First time doing snatches.... could we have a WOD with a little less innuendo, next time?

7 rounds:
95lb power snatch (floor)
85lb snatch balance (rack)
95lb overhead squat (rack)

4:20
3:56
3:20
5:13
5:23
5:08
4:30

unbroken sets, but transitioned slowly

31:51 02/06/2010

That was harsh, had to scale way way down.

PowSn: 45x7,45x7,45x7,45x7,45x7,45x7,45x7
BalSn: 45x7,25x7,20x7,20x7,20x7,20x7,20x7
OHSQ: 45x7,25x7,20x7,20x7,20x7,20x7,20x7

17:15
Needs a lot of work.

CFWU
35:11
M/49/193#/72"

did 7 reps of sdhp @ 95lbs instead of snatch balance

14:04

That was definitely one of the more difficult workouts for me.

25:51

1 - 95lb
2 - 75lb
3-7 - 70lb

The squats were killing me!

M/28/70"/175

Crossfitting hard since September 2009!

Glad i'm not the only one doing this so late.

my time was 33:37 and i used 61lbs (my bar weighs 41 lbs plus my bumpers).
at round 3 i didn't think i'd be able to finish but keep on going (figured even if it takes me 45 mins so what at least i'll finish it). by round 4 i could do all the OHS w/ out putting the bar down (most times). and once i was able to do all the snatch balance. I'm snowed in on the East Coast so i also had my 3 year old running around which required me to take short breaks to shoot wolves which were usually followed by monsters or a question repeated 20 times like Mommy-you ok?
i do light snatches quite often so those weren't a problem at all.
great workout.

29/F/5'2/146

Two rounds as rxd. Techinque suffered, safety wasn't available. Scaled to 65. Technique improved, still a very tough workout. TT: 38:46. Alot an hour next time and wide space w/bumper plates to conduct as rxd.

19:20 RX

Completed 2/6/10.

95# Snatch
65# Snatch balance
65# OHS
Reps/Rounds as Rx'd
23:21

"Mrs. Miyagi"
35# Snatch
25# Snatch balance
25# OHS
Reps/Rounds as Rx'd
10:59

CFWU and WOD as Rx'd

29:53

As RX'd: 28:02

Snatch balance was the limiting factor.

m/36/5'9/177
CFWU-3. No dips. Pushups instead of HSPU 3rd. Superman. Burgener. DU.
19:45
More tight core/lumbar curve, esp on snatch. Pretty broken, but OHS at end kept me from putting bar down as much as I wanted to.

Seven rounds for time of:
95 pound Power snatch, 7 reps (75#)
95 pound Snatch balance, 7 reps (7.5# DBs)
95 pound Overhead squat, 7 reps (7.5# DBs)

Limited time; sore shoulder. 5 roounds in about 20 minutes)

Started as Rx'd but dropped weight to 65# on second round.

20:37

Wow. I think one kicked my but as much or more than anyother wod.

17:30.
rnds and weights:
1. 95#
2&3. 85#
4-7. 75#

did 5 sets at 75#, snatch balance very tough to get deep
time approx 25 min
M/35/6'-1"/190

6 sets; 27:20

Snatch balance and OHSquats w/poor ROM
Switched to 45# OHSquat on 4th set and went all the way down.

CFWU x3

wanted to get some practice in on the Snatch Balance as I hadn't done it before:

OHS x5(bar)
PS x5(bar)
SB x5(bar)
OHS x5(bar)
SB x2(bar)

WOD:

7 sets of 7 of:
Power Snatch 45lbs
Snatch Balance 45lbs
Overhead Squat 45lbs

27:04

This was great for taking time and focusing on form!

oh yeah pre-CFWU s

as rx'd
my snatch needs works, so this is just what i needed... a little heavy for me- snatch balance was a 1st, and pretty hard...
45:45

BTW this is day 73 of 100 burpee challenge

As rx'd

25:55

7 round workouts should be illegal. Snatch balances the hardest part.

“Love does not delight in evil but rejoices with the truth. It always protects, always trusts, always hopes, always perseveres.”- 1 Corinthians 13: 6-7

CFWU X 3

WOD as rx'd: 24:18

btw: 158

21:13 as rx'd

32:47
65#

29/m/185

approx 30 min (forgot my watch)

My PR is 00:23:18.1

34 yom.

Well that sucked royally.

75 lbs. 5 rounds 24:54.

44/m/196

1 1/2 mile run wu

65 lbs/5 rounds

21:29

M/34/170

Seven rounds for time of:
55 pound Power snatch, 7 reps
55 pound Snatch balance, 7 reps
55 pound Overhead squat, 7 reps

(27:00) Tried to really focus on form. Was getting some instruction....still suck.

Row C2:
3000m total: 1st 1500m @ 85%, Recover 1 minute, 2nd 1500m @95%
5:50/5:48

Finished with 5:00 jump rope work (mix of 2 feet, jog, single leg, double unders)

As rx'd, 17:56.

Amazingly, I think I found a WOD that looks harder on paper than it is in real life. Power snatches went fast and were mostly unbroken, though I usually rested after the 6th rep, and then did the 7th rep, and went right into snatch balances. Snatch balances were awkward - this is a new movement for me and it showed - had a few drops here. After these, however, overhead squats felt pretty good. First round was 1:21, then kept a pace that was generally 3 minutes or slightly less per round. Shoulder felt okay during this, and knee is feeling a lot better lately.

WOD 40 of 200 as rx'd in 2010

1 1/2 of crossfit now. did the workout all as Rx'd 38:14. totally fried. and i realized how much core strength is required for ohs. great workout

First set with 95 lb
Rest with 85 lb.
Shoulder was hurting on snatch balance.

7 rnds
7-7-7
Time: 23:09

21:08 65#

23:00

20 kg. 12'48"
Next time with 25-28!!!

24:45