March 21, 2010

Sunday 100321

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

Post time to comments.

PagariganHISectionalMuscleUp_th.jpg

Enlarge image

Cheyne Pagarigan, CrossFit Hawaii, 2010 CrossFit Games Hawaii Sectionals.


Push Press Basics in Spanish with Maggie Dabe by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]


Women's Highlights from the 2010 CrossFit Games Florida Sectionals by CrossFit Again Faster - video [wmv] [mov]


Fort Hood TV covers the Lumberjack 20 Fundraiser - video [wmv] [mov]


"People of character do the right thing even if no one else is, not because they think it will change the world, but because they refuse to be changed by the world."
- Michael Josephson

Posted by lauren at March 21, 2010 5:00 PM
Comments

I asked for this...

Comment #1 - Posted by: MessDog at March 20, 2010 5:02 PM

So, does that mean for the first round we do 25 reps for each arm, or 50 reps for each arm?

Comment #2 - Posted by: Kyle at March 20, 2010 5:05 PM

(please be 25 per arm)....Um yeah, same question as comment 2, but I don't care either way

Comment #3 - Posted by: vincent oliver at March 20, 2010 5:08 PM

This one looks awesome!

Comment #4 - Posted by: john at March 20, 2010 5:09 PM

quick question, what exactly do they mean by "row"? And is there any variation for that if I can't do it in my gym?

Comment #5 - Posted by: Taylor at March 20, 2010 5:10 PM

Can someone enlighten me and tell me why HQ's workouts are CONSTANTLY in the 15-20 minute and up range as pertains to time domain? All I see on here anymore are 20 minute AMRAP's, strength stuff, and a run here and there

I've looked pretty far back and haven't found any workouts BESIDES benchmarks that are in the 2-5 minute range or even in the 5-10 minute range

Most of the sectionals have workouts that test extreme power output at short time durations, even the games did

Why the constant 20 minute and up workouts?

Murph, the HSPU/Pull up couplet, and the 2 20 minute amraps within the same week are perfect examples

let me know what you guys think

Thanks

Comment #6 - Posted by: Sam at March 20, 2010 5:10 PM

50 reps per arm. (then 35 per arm.. Etc..)

Perform all left hand snatches before moving to the right hand.

Comment #7 - Posted by: Boston.Hodgson at March 20, 2010 5:11 PM

#5 "Row" means use a Concept II rowing machine or similar. If you don't have access to a rower, you could run - 1/2 mile or 800m in place of 1k meter row, either is about 4 minutes or less.

Comment #8 - Posted by: csweet at March 20, 2010 5:19 PM

No, this is not 50 reps each arm. It's 50 reps total. Alternate by doing 1 right, 1 left, 1 right, 1 left, 1 right... etc.

Comment #9 - Posted by: My Name Is Keith at March 20, 2010 5:25 PM

Rolling burpees are brilliant! That totally solves the controversy around burpee standards for jumping. Way to go Florida sectionals.

Comment #10 - Posted by: JohnC at March 20, 2010 5:26 PM

I definitely read it as 50 reps, alternating arms each rep. That would be 25/25, 18/17, 10/10. Someone correct me if I'm wrong.

SDHP is a sub for rowing. 1 rep per 10m (100/75/50 reps for this workout). 45# for men, 30# for women.

Comment #11 - Posted by: TimAFG at March 20, 2010 5:26 PM

Boston.Hodgson,

I respectfully disagree.

Round 1, 40# DB Snatch, TOTAL of 50 reps. Alternate hands with each rep. Left arm, then right arm. 25 done with right; 25 done with left. Proceed in like manner from there.

Any other questions about this WOD can be answered by visiting the FAQ. Help yourself.

Sam, read the comments more carefully on more WOD's. Lots and lots of folks waaaayyyy fitter that I get 10ish times when I'm in the low 20's.

Comment #12 - Posted by: bingo at March 20, 2010 5:31 PM

#6 HQ, Coach, & Crossfit has never let any of us down before
210 snatches, thats it? I LOVE CrossFit.

Comment #13 - Posted by: vincent oliver at March 20, 2010 5:31 PM

Hey Tony (or other CFHQ):

The Fort Hood Lumberjack 20 video links are not working.

Comment #14 - Posted by: Matt_in_Oz at March 20, 2010 5:35 PM

#14, we made a vairation of the lumberjack, just sub row for run, Called EL Cappy Tan

Comment #15 - Posted by: vincent oliver at March 20, 2010 5:43 PM

Man, I've got to get a rower. I am just missing a key component there. Well, I'll be up at dawn to take it on.

Comment #16 - Posted by: KQQQQ at March 20, 2010 5:47 PM

I skimmed FAQ's and couldn't find whether it should be 50 per arm or 50 total, but if 35 is one of the sets, it makes me think its per arm, since its not an even #, aka one arm would get an extra set?

Comment #17 - Posted by: Buster at March 20, 2010 5:54 PM

sweet pic! check out all those hardasses cheering cheyne on!!!

Comment #18 - Posted by: johnnypacific at March 20, 2010 5:56 PM

Sunday musings (Coach's quotes may put me out of business)...

1) Upsets. How much fun is this year's NCAA tournament. Northern Iowa over Kansas? Come on...

2) Learning. "Constantly learn and play new games." Remember that from the classic "What is Fitness?" article? I've been watching Mrs. Bingo struggle mightily to learn how to do dressage. Her horse spent the first 13 or 14 years of his life doing a different style of riding and frankly he's kinda PO'd about the change. It's totally new for Mrs. Bingo, too.

There are literally thousands of pages of research that shows that continually learning truly new stuff keeps your brain young. Prevents icky stuff like Alzheimer's and such. I have a physician friend who flunked the mental aptitude part of his age 50 physical exam (we're all 50 this year...sigh). Flunked it. Top three in both his college and med school classes. Pfffft. His doc told him that all of the new stuff he's learned in medicine is just too close to what he already knows and doesn't count. Imagine.

So what'd he do? Same as Mrs. Bingo. He went out and learned something he had no prior experience or knowledge in. He learned how to fly an airplane. Said it was incredibly difficult. Long and hard process. Kinda like my darling Beth who has gone from a rag doll bouncing on the back of 1250 pounds of horseflesh to an equestrian RIDING her dressage horse.

"Constantly learn and play new [stuff]". I'm gonna learn to play the harmonica, read music. Might take a stab at Spanish. 3-2-1...learn.

3) Learning II. Seems I learn more from being wrong than I do from being right. You too? Whenever I'm right it just seems to confirm my sense of my own brilliance (I'm very impressed by myself). Likewise, I don't seem to learn all that much from catching a lucky break. What is necessary to overcome adversity seems to produce much more meaningful learning.

Some folks are really effective learners from study. I'm pretty good at utilizing that strategy, but the heck of it is that if life throws something your way that's just far enough off from what you studied, you're kinda stuck, eh? Other folks are experiential learners. "The Heir" is like this. If it's never happened to him it's yet to occur in the history of mankind. Tough to teach a kid like that, but once a lesson is learned it seems to stick.

Teachable moment? I guess just this: even the lousy stuff, failure, tough lessons, really hard stuff (like my friend learning to fly) is valuable if you insist on learning the lesson.

4) Finale. I woke up on the wrong side of the bed this morning. Got up late. Had to rush to the office to see a couple of patients. I have no idea what I had for breakfast--it was nothing but fuel. I was hanging on by one thin thread, and then I discovered that the AM paper had not been delivered. Merde...

Why? Why, when all of the important stuff is still on track? Still the father of a daughter, still in business, still hanging on to that 5% (Mrs. Bingo is my better 95%). Life is short. What?

Ah...that was it. Life is short. I looked at the calendar. My subconscious clearly already knew what was there. Today was the day that my friend would be saying goodbye to his acquaintances. Too sick and too short of time to entertain everyone who wanted to say goodbye one at a time, his friends and family had arranged a gathering to visit, to offer love, and to say goodbye. My bad attitude had nothing to do with a silly newspaper at all. Nope, I was sad, a little angry, and starting to grieve. Life is short.

A total attitude readjustment occurred immediately. I thought of some silly stuff going on over on the Message Board. Mean stuff. Life is short. Assume goodwill and goodwill will ensue. Extend kindness and kindness will find you. Life is short.

Don't wait too long to learn that.

I'll see you next week...

Comment #19 - Posted by: bingo at March 20, 2010 6:03 PM

awesome picture!

Comment #20 - Posted by: IlliniJason at March 20, 2010 6:06 PM

Thank you Bingo. Thank you Crossfit.

Comment #21 - Posted by: RM at March 20, 2010 6:20 PM

Sam #6

I haven't gone back to check the previous workouts so I'll take it as given that the timed workouts do end up in the time ranges you've quoted, but I think that you've missed something. All the max strength workouts, in particular Thursday's deadlifts and the CrossFit Total do that massive power output thing you're wondering about. In a second or two people are moving half to three times their bodyweight over a good portion of their height. In the human context that is significant power.
It is true that acutally completing these workouts can take thirty minutes to an hour with warmups and recovery between reps taken into account, but the actual work being done takes place over time intervals measured in seconds. We also repeat the lifts multiple times, but I still say that we're hitting those short time domains you're looking at.

Comment #22 - Posted by: KCN at March 20, 2010 6:25 PM

I take it as one rep left arm, one rep right arm, until you reach 50. Then same thing with 35, and then 20. The "alternating arms" part is what seals that for me. If it said each arm then I would think different. The one extra rep on the 35 isn't going to make any difference. But if it bothers you, do 36 :) . Or just do 50 each, 35 each, 20 each, if you're not sure. Either way, you're gonna be worked after this if you push.

Comment #23 - Posted by: Josh at March 20, 2010 6:33 PM

pure awesomeness.

Comment #24 - Posted by: Melissa at March 20, 2010 6:58 PM

Hey Guys,

re: the dumbbell Squat Snatch...

Is the standard from ground, to the OH squat catch position? or from a sort of hang position with the dumbbell ?

any help is appreciated!

cheers

Comment #25 - Posted by: Matt S Sydney at March 20, 2010 7:02 PM

I also read it as 50/35/20 total reps per set, alternating arms each rep; i.e., one rep with the left arm, one rep with the right arm, one rep with the left arm, and so forth.

Comment #26 - Posted by: Nathan at March 20, 2010 7:07 PM

m/22/89kg/5'10"

23.06

33#, couldnt do 40#

1 week of CF and loving it

Comment #27 - Posted by: cam at March 20, 2010 7:09 PM

Is it a full squat on each snatch? Searched vids and have seen both full and "hanging". And still no consensus on number of reps per arm?

Comment #28 - Posted by: John at March 20, 2010 7:17 PM

Looks like fun!!!

Comment #29 - Posted by: TRIPKASE m/37/5'7/160 at March 20, 2010 7:19 PM

I should move to Hawaii

Comment #30 - Posted by: Tom Brose at March 20, 2010 7:19 PM

snatch with a 40# dbell in each hand. 50 reps, 35 reps, then 20

Comment #31 - Posted by: tiburon at March 20, 2010 7:20 PM

This looks like a great WOD but,I'm Sidelined with tendinitis/bursitis or worse of my right shoulder. MRI done waiting on word from my DOC

Comment #32 - Posted by: Pete In Sun City at March 20, 2010 7:30 PM

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

26:33

Subbed sumo deadlift high pull for row(reps, 100,75,50)

Snaches were tough to ballence, squat could have been lower.

I hate sumos.:D

Comment #33 - Posted by: NikNichols42yo 5'7'' 165lbs at March 20, 2010 7:31 PM

That is one hell of a photo!

Comment #34 - Posted by: Becky N at March 20, 2010 7:40 PM

My cuzin Cheyne killed Nasty Girls! So proud of her finishing it RX style. Though her time was 2 mins. shy of the needed Point time, she did not quit and poured every last drop of determination and heart into what she trained for...Complete the WOD with her personal best. The scoring system was unfair and did not live up to Crossfit Games Requirements. What's up with the half a point for scaling WODS??? If you sign up to go to regionals and you are unable to lift the required weight or perform an advanced skill...NO point! The Skills were not scaled! WHY NOT if the WODS were?!? The scoring system should have been in standard of the GAMES. Scaling for points should be for contestants who were not planning on moving on.

Comment #35 - Posted by: Joy at March 20, 2010 7:41 PM

M/29/73/200

Owtch. That's all I'm going to say.

25:20

Sgt Urban (yes, Tim Urban's brother)

30:00

Comment #36 - Posted by: TimAFG at March 20, 2010 7:50 PM

"These are one-arm squat snatches, alternating arms."

I'm making the assumption that each round shows the total number done, not per arm, but definitely just an assumption. For everyone asking, Coach is usually very clear if a variation of a movement is called for. If it doesn't say "Hang one-arm squat snatches," it's from the deck. Pretty safe to assume that of any possible readings, its the hardest, most complete version that's called for. ;) And if not, well, that's just that much more of a workout, isn't it? :D

Comment #37 - Posted by: dk 33/m/6'0"/218 at March 20, 2010 8:21 PM

#13 That's a creepy comment. One more example of how Crossfit has become a cult to many of its followers.

It's okay to question CF programming, folks. Like anything else, it's imperfect.

Comment #38 - Posted by: Lloyd at March 20, 2010 8:25 PM

#37 Lighten up, Francis - Sgt. Hulka, Stripes

ps. Today's vids are AWESOME. Agreed that rolling burpees may be the greatest variation ever. Not sure I have a way to implement them in my space, but I'm sure gonna try!

Comment #39 - Posted by: dk 33/m/6'0"/218 at March 20, 2010 8:30 PM

@6... Sam It seems to be it is building up your Endurance. Endurance is very important for CF. The longer and harder you work... the better the outcome.

Comment #40 - Posted by: MDBryan at March 20, 2010 8:31 PM

#6 Sam...if you see this as a 20 minute workout and you want it to be a 10 minute workout, cut the reps in half and go at it full speed. Problem solved?

Comment #41 - Posted by: Sam F at March 20, 2010 8:51 PM

I have searched the journal for videos on dumbbell snatches, not having any luck, can anyone direct me? Thanks! This one looks good!

Comment #42 - Posted by: kew1girl at March 20, 2010 8:51 PM

Kaneohe Cheeeeehooo!

Comment #43 - Posted by: cheyne at March 20, 2010 9:09 PM

Muscle ups AND she gives a mean haircut!

Comment #44 - Posted by: kaalas wife at March 20, 2010 9:25 PM

anyone have,or know of anyone that has bumper plates they want to part with. I'm really looking for 2@45#, 2@25#, and 2@10#. If so, please email me! Thanks.

Comment #45 - Posted by: Allen in IA 34/6'1"/181 at March 20, 2010 9:54 PM

Two things:

1: thanks Bingo. It occurs to me that I don't read the comments often enough... Your perspective is helpful.

2: Crossfit totally rocks for GPP. Call went out for volunteers to help sandbag the St Croix river here in Stillwater, MN. Spent 4 hours yesterday and 7 hours today doing one long CF workout. Hauling sandbags, shoveling, stacking, and throwing. I'm a bit sore now, but ready to go again tomorrow.

I've enjoyed these two days immensely. There's something special about sharing and helping. Makes all the lonely hours training worth it. If you get a chance to help with something like this, do it. It's tremendously rewarding.

Needless to say, I'm skipping Sunday's WOD. Stillwater's flood preparations are complete, so I may see if they need help downriver in Afton...

Comment #46 - Posted by: JaHo at March 20, 2010 10:28 PM

By squat snatch do you mean snatch?

Comment #47 - Posted by: Ben S. at March 20, 2010 10:48 PM

So the gyms on post here pretty much suck. With it being a weekend and me working night shift (6pm to 6am), the gym opens up at 9am when I should be sleeping and closes at 5pm which pretty much limits the window I have to get a workout in. On top of that, neither gym in the area (the closest one that might have a rower is 40 minutes away) has a one, so I let my creativity get the best of me. I "barrowed" a co-workers exercise bands (no idea what the weights are on them but there are three bands; black, blue, and red connected to the handles), wrapped them around a desk leg, through the arms on the office chair down, sat on the edge of said chair and went crazy for 5 minutes. For the snatches I used the 30 lbs dumbbell (no idea why it's in the office nor why it's the only one). So this is how my version of this wod went.

5 minutes crazy office chair resistance band rows 30 one arm dumbbell snatches
5 minutes crazy office chair resistance band rows 20 one arm dumbbell snatches
5 minutes crazy office chair resistance band rows 10 one arm dumbbell snatches

Time = 20:18

I've never snatched anything before and I'm still getting back into the workout thing so I kept the reps low with the snatches. Totally whooped me low so I'm pretty happy with my creativity.

Does anyone have any ideas as to what I could've done differently or did I do pretty well with what I have?

Comment #48 - Posted by: jay 26/m/5'11"/170 at March 20, 2010 11:08 PM

31y/o, M, 65", 174 lbs
As Rx'd
21:54

Comment #49 - Posted by: Dave at March 21, 2010 12:11 AM

Crossfit Sri Ram Ashram, India
We have one rower, makes these kind of WODs a bit difficult to navigate. Made two groups each doing a different WOD

Group 1
Todays main site WOD row and one handed DB snatch

Arvind
28:10 15kg db (only have 15kg, then 20kg dumb bells)

Gautam
24:33 15kg db

Group 2
7 rounds
7 thrusters 61kg
7 burpees

Uttam 20:34
Bachendra 20:24

Comment #50 - Posted by: rashmi at March 21, 2010 12:33 AM

hot chick in the pic!

did fran at Kabul altitude today. what a smoker. funny part was there was an unknown xfit tshirt wearing dude doing fran right in front of me.

afghanistan is a crossfit world.

Comment #51 - Posted by: spider chick at March 21, 2010 12:48 AM

19:27
female weight : 12.5 kg

Comment #52 - Posted by: inez at March 21, 2010 1:09 AM

Yeah, I'm with Sam. It does seem that we haven't been hitting "broad" time domains lately, mostly around 15-20 minutes. And it does seem that lots of the qualifier workouts are more varied. But like somebody else said, it's ok to question the crossfit workouts from the main site. Check out some other sites like cfjax.com and crossfitcoronado.typepad.com and see what they do and come up with your own stuff. A lot of you guys who are trying to "break away from the heard" of the globo-gyms need to realize that crossfit will eventually become a globo-gym if we don't continue to break away from time to time.

Or I could be wrong...

Comment #53 - Posted by: Thumper at March 21, 2010 2:01 AM

Subbed row with SDLHP

32.46

Brutal!!

Comment #54 - Posted by: Caddy M/39/6'1'/90kg at March 21, 2010 2:05 AM

#41 Go to the exercise link on the left side of the screen and scroll down. I think it says dumbbel snatch tri-panel. I definitely know it's there.

Comment #55 - Posted by: Nick Skirvin at March 21, 2010 2:37 AM

40y/o, M, 5'10'', 77Kgs
3 weeks into CrossFit

No Rower. 800M run, 20lb x 50, 800M run, 20lb x 35, 400M run, 20lb x 20.
Time: 24:50

Comment #56 - Posted by: JD, Cowra, Australia at March 21, 2010 2:44 AM

23 y/o, M, 72'', 165#

1st CF WOD

23:11

Comment #57 - Posted by: Jef in Japan at March 21, 2010 3:16 AM

Bring it
3 2 1 Go

Comment #58 - Posted by: Deathdealer M/38/5'10/220 at March 21, 2010 4:24 AM

17:45. Did not do full squat w/ the one arm snatch. ACL reconstruction scheduled for Friday. Will be doing lots of L-pullups, and situps, etc once leg is in brace.

Comment #59 - Posted by: Hugo/36M/5'6/176# at March 21, 2010 5:28 AM

and another metcon...

Comment #60 - Posted by: jr at March 21, 2010 6:31 AM

bingo enjoy your input just as much as the vids, always insightful...looking forward to this and i will be subbing w/ SDHP 45 and alternating reps for totals of 50, 36, and 20

3...2...1...Go

Comment #61 - Posted by: Cphil 24m/5'9"/155# at March 21, 2010 6:31 AM

2010-03-21: 19:56. Cheated - 45lb db power snatches not full squats. Rnds@8:41,7:08,4:14. All rows at less than 500m/2mins at 5. Enjoyed this WOD.

Comment #62 - Posted by: gs at March 21, 2010 6:55 AM

this workout screams shoulder dislocation

Comment #63 - Posted by: gary martins at March 21, 2010 7:14 AM

bw 165

16:02

Comment #64 - Posted by: paulw at March 21, 2010 7:20 AM

Scaled 'n slow

sumo deadlift high pull - 75,50,25
35# Dumbbell snatch 40,30,20

31:50

Comment #65 - Posted by: Glenn at March 21, 2010 7:21 AM

Coming off a sick week. Scaled to SDHP,50/35/20 and 20lb dummbbells. Still suffered through this and finished. Gut feel is this will get better as I recover more. Starting to get the rest of the family (wife and 3 daughters) started, using the On-ramp to move them into it. Will see how they do over spring break.
19:26
M/48/185/6'

Comment #66 - Posted by: KQQQQ at March 21, 2010 7:22 AM

as rx'd

TIME - 23:35(PR)

Comment #67 - Posted by: smithwick's at March 21, 2010 7:35 AM

#55 thanks! I was looking in the journal. Any recommendation for women's weight?

Comment #68 - Posted by: kew1girl at March 21, 2010 7:42 AM

M/40/6'1"/188

14kg dbell

22:32

Comment #69 - Posted by: ANJ at March 21, 2010 7:47 AM

CFWoD 35

SDHP 20kg x100, 75, 50
One arm power snatch 12kg x50, 35, 20

12:36
13:40
10:19

Total: 36:37

Comment #70 - Posted by: Jacques at March 21, 2010 7:54 AM

42/m/176cm/74kg

As rx'd

19:25

Comment #71 - Posted by: Memuc at March 21, 2010 7:58 AM

31-m-6/4-295lbs

so today was my tri training day. Did spin class, then ran 2miles then wod.

As rx'ed after spin and run

16 flat. Not bad for a 300- pounder!

Comment #72 - Posted by: Gmac at March 21, 2010 8:08 AM

Morning.

Sam, thanks for opening this line of inquiry. Just for fun I went back to March 2009. Roughly 1/3 of the WOD's were done by the more advanced Crossfitters in under 10:00. This is similar to what I have noticed all along.

I have always found it curious and more than a little amusing that the same program, indeed the same WOD, can elicit complaints of "too long" or "too short". Crossfit, at least the Main Page version of Crossfit, seems to attract criticism in equal parts of being "too much" and "too little". If you ask me, and I admit no one has, if the Main Page version of Crossfit is the widest end of the funnel through which people enter the Crossfit household, this dichotomy means that the programmers have it just about right.

Sam you compared and contrasted the Main Page WOD's to some of the recent Sectionals workouts. This comparison speaks to a common misunderstanding of "What is Crossfit?" Crossfit encompasses three distinct entities. Crossfit, Inc. is a business which in part licenses the Crossfit name and offers services (eg. Certifications) in order to feed the Glassman children. Crossfit the fitness program is a general physical preparedness program in which the "source code" (constantly varied functional movements performed at moderately high intensity, often for time) is freely offered; one version of that is seen 3 on/1 off here on Crossfit.com, and many other versions can be found at the nearly 2000 Affiliate gyms around the world. Indeed, one very distinct version can be found in the CFJ under the title "Strong Medicine" (shameless plug alert, there).

The third and last aspect of Crossfit is fitness as competition. The workouts in the various Sectional competitions are meant to allow Crossfitters to compete in events that are identical to or similar to our daily WOD's, albeit at much higher levels of intensity and sometimes at much higher levels of volume. They are a TEST of fitness, whereas the Main Page workouts are meant to TRAIN fitness. You may surely use the Sectional workouts as a training modality if they fit your needs or your goals, but they are at their core developed for a different purpose.

When thinking about or commenting on Crossfit and things Crossfit we would all do well to remember that "Crossfit" encompasses these three very different things.

Thanks again, Sam, for encouraging me to take a peek at last March's WOD's. Some rocking pictures back then...

Comment #73 - Posted by: bingo at March 21, 2010 8:10 AM

Thoughts on Sam's question in the filter around #72

Comment #74 - Posted by: bingo at March 21, 2010 8:11 AM

Great workout! I'm usually not a sweater but this one had me dripping!

23:32

m24/6'1"/163 lbs

Comment #75 - Posted by: Danny G at March 21, 2010 8:13 AM

I have to say that this is what I've been waiting for. I am a Marine and at this juncture in my career I have lost 12 lbs in 1 month and feel like a million dollars. Keep the crappy workouts coming, I cringe everyday when I have to look to see what obstacles I have next. I love it. You guys rock.

Comment #76 - Posted by: Francis at March 21, 2010 8:17 AM

seemed like too much pulling with SDHP sub (but maybe that was the point?), so subbed 800m/600m/400m runs for rows instead. otherwise rx'd

24:26

Comment #77 - Posted by: jeglit (m/38/6'4"/220) at March 21, 2010 8:27 AM

26:05

Comment #78 - Posted by: Hale at March 21, 2010 8:33 AM

26/m/5'11"/214
25:43
Subs:
100 45# SDLHP
50 35# kb squat snatch
75 45# SDLHP
36 35# kb squat snatch (wanted both arms even)
50 45# SDLHP
20 35# kb squat snatch
I'm a firm believer that the SDLHP sub is MUCH tougher than rowing. Not that rowing is easy, I'm just much faster at it than the sub.

Comment #79 - Posted by: Nickosaurus at March 21, 2010 8:41 AM

rx'd: 20:12

Comment #80 - Posted by: Shane at March 21, 2010 8:42 AM

Time: 29:00

Subbed 45# SDHP for Rows

100 45lbs SDHP
50 40lbs DBS
75 45lbs SDHP
35 40lbs DBS
50 45lbs SDHP
20 40lbs DBS

Comment #81 - Posted by: stryder9 M/36/155#/5'8" at March 21, 2010 8:45 AM

subbed 800m/600m/400m runs for rows

15 lbs for snatch

21:31

Comment #82 - Posted by: beemer (f/38/5'4"/130) at March 21, 2010 8:45 AM

subbed 1k, 800m and 500m run
snatch - full squat snatch

#6 sam, sorry for all the hammering you are receiving but the crossfit community gets offended when the method is called into question. despite that they do have some valid points, not all the workouts are 20 minutes. Many of the metcon style workouts that say complete 3 or 5 rounds for time of a certain # of exercises are definitely not in the 20 minute range. Most of those end up around 10 min, from personal experience. Trust the methodology Sam, for general physical there is nothing better. If you need more specific there are others, but crossfit is definitely in a league of its own.
19:24

Comment #83 - Posted by: troy at March 21, 2010 8:50 AM

22:51
subbed sdhp 45# for row. I also believe this is much harder than rowing especially in glutes and traps.
Great workout! Go big red!

Comment #84 - Posted by: Dr. B at March 21, 2010 8:54 AM

27:10 as Rx'd :-(

30:00min 4mi recovery run post WOD

Comment #85 - Posted by: ArcLite at March 21, 2010 8:55 AM

18:41 (25#- alternating arm squat snatches)
Rowing felt good except for second round @ 750 meters.


Comment #86 - Posted by: G F/43/5'2"/116 (ACF) at March 21, 2010 9:05 AM

17:59 just loving it;)

Comment #87 - Posted by: David at March 21, 2010 9:10 AM

Scaled 11 kgs snatch (my technique sucks, but got better as i carried on) row as rx'd. 20:06.

Comment #88 - Posted by: EmilX at March 21, 2010 9:12 AM

Scaled 40,30,20 rep
rowed 1k, 500, 500.
26:30, fought pukie starting after 2nd round of rows.

I have a lacrosse game tonight and wanted to save me legs a little. Gonna cover probably a few miles there.

Comment #89 - Posted by: WJC at March 21, 2010 9:12 AM

31:09, after 105 reps, felt I was finally getting the technique down. All squat snatch, but dumbell sometimes too far in front, or behind, or to the side.

Comment #90 - Posted by: Smithy/m/49/5'10"/165 at March 21, 2010 9:14 AM

18:41 (25#- alternating arm squat snatches)
Rowing felt good except for second round @ 750 meters.


Comment #91 - Posted by: G F/43/5'2"/116 (ACF) at March 21, 2010 9:16 AM

20:26

Comment #92 - Posted by: Pacers at March 21, 2010 9:26 AM

Row machine broke, so subbed 800m/600m/400m
24:08

M/35/5'10"/233

Comment #93 - Posted by: Sal at March 21, 2010 9:37 AM

Had to use 30lb dumb bells.

27:15

Comment #94 - Posted by: GWW5/45/m/203 at March 21, 2010 9:40 AM

Substitute 400m, 300m, 200m run for row. (wish I had read comments section earlier). 21:26 really really felt the lower half during these last squats.

Comment #95 - Posted by: Benjamin at March 21, 2010 9:43 AM

Made up Murph on Sat.
Then unloaded 90 pavers from flat bed truck, about 25# each.
Body is beat up today.
Scaled this WOD to fit my needs
SDLHP: 50-35-20
DB snatches, alternating, 20# db: 50-36-20
11:30

Reference the comments on length of WOD.
Scale the WOD to fit your needs. Don't make this so difficult. Complete half the WOD now and half the WOD later. Try to beat your first half time. Alter the weight suggested, go lighter or heavier. I follow most of the scheduled WODs that are posted, but sometimes I have to improvise. That's what makes this "free" site so great. Be creative. Nothing here is written in stone.

Laura f/47/5'7/150

Comment #96 - Posted by: power-girl at March 21, 2010 9:45 AM

33/m/165

subbed sdlhps 100,75,50 and subbed 30lbs db 50 reps each arm, 35,20

51:20

Comment #97 - Posted by: Karim saoud at March 21, 2010 9:45 AM

M/36/5'10"/175lb

Didn't have a 40lb dumb bell at the house so I used my 35lb Kettle bell instead. Bruised the hell out of my forearms on the flip.

Time 16:12.

Not sure how much difference the extra five pounds would have made but just by looking at the times I imagine it it would have added a couple of minutes. Fun WOD...my legs are really tired.

NEVER QUIT!

Comment #98 - Posted by: Dan Blackmon at March 21, 2010 9:48 AM

Which is a better sub for rows, Running or SDHP??? And how much weight are people using for the SDHP?? Thanks

Comment #99 - Posted by: C Pierre 22/M/6'1"/193 at March 21, 2010 9:55 AM

As rx'd 22:33

I really liked this WOD. Great chance to work on exploding up and then reversing under the weight.

1000m row 3:58
50 40# snatch 6:59
750m row 3:06
35 snatches 4:25
500m row 2:03
20 snatches 2:00

Bingo, interesting musings today. As I stare 50 in the eye, I think back to my grandparents both dying from Alzheimer's and know watching my father slow down mentally as he passes 75. Both of these events scare me enough to try and change my own destiny.

I already know how to fly an airplane and the challenge of training and examining flight crews on a daily basis always keeps me changing my tactics. However, today I did something I've been aiming for. I finished an evil Sudoku with out using notes. Now it's time to move on to Spanish and to keep practicing snatches and cleans.

Comment #100 - Posted by: Jim D. 49 m/165/5'11" at March 21, 2010 10:05 AM

23.23 35Lbs

Comment #101 - Posted by: Kylec at March 21, 2010 10:13 AM

M-30y/o-5'10"-232

as RX'd
24:22:25

awesome WOD!!!!

Thanks crossfit. Any suggestions on the best diet to adopt while living at work (emergency services)?

Comment #102 - Posted by: GH at March 21, 2010 10:32 AM

20:41, I dunno if i did the snatchs right but i gave it my best.

Comment #103 - Posted by: Law at March 21, 2010 10:36 AM

Too much snow in Tulsa, so modified the WOD and did it in the garage:

Jump rope 4 minutes

Snatch using 40 lb bag top soil x 50

Jump Rope 3 minutes

Snatch " " x 35

Jump Rope 2 minutes

Snatch " " 20

Fairly new to CF and terrible on the snatch

Dizzy and exhausted when I was done

Comment #104 - Posted by: Richard at March 21, 2010 10:40 AM

m/170

as rx: 23:53

Comment #105 - Posted by: jnel at March 21, 2010 10:45 AM

#98 Richard -

Love the subs. Great work. For a "fairly new" person, way to utilize your resources. If you're not timing your efforts, make sure you start. It's really important especially early on in your training. It's one of the few ways to monitor your progress and measure your performance.

Comment #106 - Posted by: Dan D. at March 21, 2010 10:51 AM

Row 1k 3:26.9
50 30lbs KB Snatch
Row 750m 2:44.6
35 30lbs KB Snatch
Row 500m 1:47.0
20 30lbs KB Snatch
Total Row Time 7:58.5
Estimated Total Time 13-15:00

Comment #107 - Posted by: Patrick M. at March 21, 2010 10:52 AM

I had to one up myself. I used my 53Lb Kettlebell instead of a 40lb dumbbell.

I did 24min flat!.

I did this in globo gym, since the other gym I train at does not have a rower... yet! Probably could have done it in less time, but there was a lot of toweling off the handle of the KB since no chalk is allowed in the gym.

Comment #108 - Posted by: Nick at March 21, 2010 11:00 AM

19:10 with a 20# dumbbell.

Comment #109 - Posted by: BL F/25/5'8"/135 at March 21, 2010 11:02 AM

death to lower back.....
used sdhp sub for rows

27:03

Comment #110 - Posted by: CodyS m/16/6'0"/190 at March 21, 2010 11:16 AM

My first workout with crossfit, and i loved it! ;)

M/176

16kg
14,10min

Ready for more!

Comment #111 - Posted by: Rooky at March 21, 2010 11:16 AM

death to lower back....
did sdhp sub for rowing

27:03

Comment #112 - Posted by: CodyS m/16/6'0"/190 at March 21, 2010 11:16 AM

M/55 yrs./5'10/170 lbs

26:05

Comment #113 - Posted by: demps at March 21, 2010 11:19 AM

100 SDLHP with 45lb bar
25x 35lb Kettlebell snatch each arm(no squat)
75 SDLHP
18x 35lb KB snatch each arm
50 SDLHP
12x 35lb KB snatch each arm

21:16

Great WOD. SDLHP definitely best sub for rower.

Comment #114 - Posted by: Matt 33/176lb/69in at March 21, 2010 11:41 AM

m/41/5'7"/149

As Rx'd

21:50

Comment #115 - Posted by: texinma at March 21, 2010 11:43 AM

26/m/5'11"/180
as rx'd
26:13
need to work on dumbell snatch more(left hand especially)

Comment #116 - Posted by: justaman - liberty sc at March 21, 2010 11:44 AM

As Rx'd
25:03

Comment #117 - Posted by: Del M/27/160/5'5" at March 21, 2010 11:49 AM

17:35
35lb dumbell
35,25,15 rep scaling

done at crossfitnyc

Comment #118 - Posted by: chris m/34/195/70" at March 21, 2010 11:59 AM

Can't put Rx'd as they didn't have 40# db to use, only 32.5. Did 30/20/10 each arm with 1k 750m and 500m on 10 on the C2.

Time: 19:12

Comment #119 - Posted by: Christopher Putnam M/25/215#/6'1 at March 21, 2010 12:01 PM

Sub'd 30lb db
22:55
Lost my legs somewhere
42/f/5'6"/135

Comment #120 - Posted by: karolina at March 21, 2010 12:05 PM


Subbed 45 lbs sdhp for row
used 45lb db for snatches

14:39


Comment #121 - Posted by: Kevin McClellan 48/M/195 at March 21, 2010 12:10 PM

M/50/153/1-1-06

Scaled to 20# to keep moving.

26:30

Shudder to think how slowly I would have been moving if I didn't scale it.

Comment #122 - Posted by: bingo at March 21, 2010 12:12 PM

Subbed 25# in first round, 30# in second round, and 35# in last round. Otherwise as rx'd

20:04

Comment #123 - Posted by: Matt 22/6'2"/175 at March 21, 2010 12:23 PM

m/25/160

subbed 45 lb sdhp for row

22:40

Comment #124 - Posted by: dan at March 21, 2010 12:23 PM

Carole and Kevin

Running one WOD behind. Kevin did some snatches in warm-up, to keep with today's theme, then did Friday's pull-ups/hspu WOD. Results posted there.

Carole having some shoulder issues, so did a lunge/sit-up WOD from a while back. Beat her last time by about a minute.

Bingo- great "musing" post. Carole is already learning a couple of new things. Time for me to get on the bandwagon too. Life is so short.

Happy Sunday to all.

Comment #125 - Posted by: Kevin C. at March 21, 2010 12:24 PM

RX'd not the best form, BW 185, 15:52

Comment #126 - Posted by: josh pozmantir at March 21, 2010 12:25 PM

Ok sooo kinda confused still, is it 50 total or 50 per arm then move on??

Comment #127 - Posted by: danielle at March 21, 2010 12:25 PM

m/5'7/220#

Subbed 45# sdhp 100,75,50
DB Snatches as RX'd

Time: 17:02

Comment #128 - Posted by: bugaloo_shrimp at March 21, 2010 12:26 PM

1 pood kettlebell snatches 24:20

Comment #129 - Posted by: ccraft at March 21, 2010 12:34 PM

subbed 45 pound sdhp 100,75,50
17.5kg dumbbell

time: 24'08

Comment #130 - Posted by: ccfeldt at March 21, 2010 12:37 PM

Subbed run for row. 1/2 mile, 1/4, and 1/8

22:00

Comment #131 - Posted by: Jimmy/24/6'/215 at March 21, 2010 12:50 PM

CG E-City CrossFit,
Leary (m/44/5'11/200)
as rx'd 16:52

Comment #132 - Posted by: Dan Leary at March 21, 2010 12:56 PM

run 1K
15 lb dumbbell snatch, 50 reps
run 750 meters
15 lb dumbbell snatch, 35 reps
run 500 meters
15 lb dumbbell snatch, 20 reps

time = 22:45

Comment #133 - Posted by: rox f/44/5'4"/120 at March 21, 2010 12:58 PM

19:54 with power snatches

Comment #134 - Posted by: Tyler Scott at March 21, 2010 12:59 PM

Subbed Sumos for rowing other than that Rx'd it time of 18:24

M/235/5'11"

Comment #135 - Posted by: Dan Mason at March 21, 2010 1:02 PM

Snowed in here in OKC so had to do it in the garage. Used a 5 gallon bucket filled with various weights and paint cans. It was the best I could do...

Comment #136 - Posted by: Nicholas Hickman at March 21, 2010 1:13 PM

5'11" 225lbs, 3rd week in...

34:52

My goal was under 35 min, subbed Sumo's for rowing.

Comment #137 - Posted by: Brett Francis at March 21, 2010 1:20 PM

age 20 bw 170

21:34 as rx'd

done at BMW CrossFit. shouts to Jarrod!!

Comment #138 - Posted by: Chris S at March 21, 2010 1:28 PM

no main site WOD for me today....was in Milford, CT most of the weekend for the New England Sectionals.

Great job by CF Milford- great schedule, plenty of parking, easy on and off highway, lots of good energy. Being around CF people is pretty energizing!

If you can try WOD 2 from day 1...it was one of those that looked bearable on paper but bit many in the rear when performing.

3 rounds of 20 box jumps 24"/20", 20 chest to bar pull ups, 20 wall balls to a 10' target 20pound ball/14 pound ball.

Comment #139 - Posted by: Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at March 21, 2010 1:29 PM

f/40/174/5'11"

I did:
1000m row
50 35# kb snatches (25 each arm)
750m row
35 35# kb snatches (18,17 each arm)
500m row
20 35#kb snatches (10 each arm)

time: 17:15

snatches did not include a squat as there is no way my limited flexability would allow me to keep the weight right above my head and get full compression.

avg splits were about 1:55 on the 1000m and 750m and 1:50 for the 500m

Comment #140 - Posted by: JuliePlatt at March 21, 2010 1:33 PM

M/176/5'9
40 lb dumbbell snatch
14:14

Comment #141 - Posted by: Andreé swe at March 21, 2010 1:34 PM

First CF WOD in about a year. Head hurts.

25:34

Subbed 45-lb. SDHPs for rowing (100, 75, 50)
Heaviest available dumbbell was 30 lbs. Split snatches between arms (25/25, 18/17, 10/10)

Head hurts.

Comment #142 - Posted by: CaptainVictory at March 21, 2010 1:36 PM

17:31: I can't do a full squat with overhead movements. It feels like my back is going to give out, so my time is faster than it would be with great technique.

Comment #143 - Posted by: Todd at March 21, 2010 1:40 PM

Subbed SDHP for row
DB snatch ended up like a power snatch

Did this workout FAT to make the SDHP harder as I find them easier than a row. Blown away by the end.

Time 22:08

Comment #144 - Posted by: jonEl M/38/5'9"/168 at March 21, 2010 1:43 PM

Switched arms every 5 reps instead of every rep. Other then that, as rx'd. ~17:30

Comment #145 - Posted by: Runningeasy m/44/5'9"/205 at March 21, 2010 1:46 PM

17:44.32 I did 25 right arm, then 25 left arm, so 18 each arm for the second set. Didn't wanna do 17/18 it felt wrong. I did the row on a concept 2. First time I ever did the WOD, I'm gonna start doing these as my second workout of the day. Yeah it's pretty boring in Afghanistan.

Comment #146 - Posted by: LoneRanger3/75 at March 21, 2010 1:49 PM

rx'd

21:23

Murph yesterday and this.......legs are destroyed now

Comment #147 - Posted by: tpd122 m/23/5"8"/167 at March 21, 2010 1:53 PM

Still new to CF

800m run
50 30lbs DB Snatches
600m run
36 30lbs DB Snatches
400m run
20 30lbs DB Snatches

CF is the truth

Comment #148 - Posted by: C Pierre 22/M/6'1"/192 at March 21, 2010 1:57 PM

As Rx'ed
34:13

Comment #149 - Posted by: CBrown at March 21, 2010 2:04 PM

SUB 30# db

32:00

Comment #150 - Posted by: Ticotexas M/40/69/150 at March 21, 2010 2:11 PM

M/32/154

As RX'd

30:38

Comment #151 - Posted by: DajM at March 21, 2010 2:13 PM

As Rx'ed:

Row 1000m
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

30:10-Sweating like crazy, but no excuses!

28yo/M/230lbs/6'4

Comment #152 - Posted by: JSD at March 21, 2010 2:13 PM

I wouldve much preferred the rows as opposed to 100, 75, 50 SDHP with 45# bar 26:16.22 rx'd otherwise

Comment #153 - Posted by: Cphil 24m/5'9"/155# at March 21, 2010 2:14 PM

Instead of rowing, I ran the distances, subbed for a 30lb dumbbell, and scaled to 35-25-15. 22:50

I am almost positive my technique with the snatch is anything but good. I have never actually worked on that lift before.

Workout had me sweating and I did not break or pull anything so mission accomplished!

Comment #154 - Posted by: Judy F/34/5'4"/142 at March 21, 2010 2:25 PM

26:47
used lighter weight, 15# kb, made sure I kept weight behind head and did a full squat
alternated arms after each rep


Comment #155 - Posted by: brittk at March 21, 2010 2:26 PM

ran and subbed 25# dumbells
23:08

Comment #156 - Posted by: cort at March 21, 2010 2:29 PM

That sucked a lot more than I thought
34:58

I rested way too much on squat cleans

Comment #157 - Posted by: ALX at March 21, 2010 2:58 PM

34/M/6'00/198

24:30

Snatches were murderous. All rows were sub 2:00/500m pace. (3:45, 2:55, 1:55)

Comment #158 - Posted by: Dan D. at March 21, 2010 2:59 PM

M/24/6'1"/180

Subbed 30# DB for Snatch
Rowed as Rx'd

16:26

Comment #159 - Posted by: upstatesooner at March 21, 2010 3:03 PM

So, i see some of you guys are subing the row for SUMO deads....how is this a fair trade??

Comment #160 - Posted by: Danielle at March 21, 2010 3:05 PM

I love Cheyne's workout shoes :D

Comment #161 - Posted by: jay 26/m/5'11"170 at March 21, 2010 3:10 PM

23:46 Rx'd

Comment #162 - Posted by: Zeb m/29/5'8"/160 at March 21, 2010 3:12 PM

M/41/180

21:49

Not the deepest squats, but at least my shoulder didn't give out.

More better faster

Comment #163 - Posted by: Marty at March 21, 2010 3:12 PM

M/26/5'11"/198

stopped after 2nd row.

34'40.2"

1000m:
3'42.8"
/500: 1:51.4
w: 253
r:26

0-500:
1:52.1
r 27
w 248

500-1000:
1:50.7
r 26
w 258

Comment #164 - Posted by: Matt d at March 21, 2010 3:25 PM

23 / M / 5'9" / 135lbs

Pull-up/HSPU ladder
Strict pull-ups: 6 rounds +4
Band-assisted HSPU: 4 rounds +3

Total score: 10

Had to do the pull-ups strict because I had to do both exercises on a Smith machine; I'm good for about 11 rounds of kipping pull-ups. This WOD reminds me that I need to start doing the gymnastics warm-up from the Journal again.

Comment #165 - Posted by: BC at March 21, 2010 3:27 PM

20:25
I didn't do Squat Snatches, just a Snatch.

Comment #166 - Posted by: Linwood Wright at March 21, 2010 3:34 PM

I'm approaching the end of my first month of crossfit and i'm always so excited for next days post! Can't get enough.

Comment #167 - Posted by: CodyS m/16/6'0"/190 at March 21, 2010 3:34 PM

Wow. I only did 2 out of 3 rounds for this one and it took me 24:06.

This was too close to lunch. My belly was sloshing about like a wave tank. Besides that, I found my lower back to be the limiting factor. It was getting pretty stiff and worn.

Comment #168 - Posted by: Alton 30/m/5'11"/175lbs at March 21, 2010 3:48 PM

23:17 as rx'd

Comment #169 - Posted by: neilz at March 21, 2010 4:09 PM

26:29

subbed:35# dumbells (biggest I have...)

Comment #170 - Posted by: Ronnieboy at March 21, 2010 4:11 PM

m/23/165/ 5'11"

26:28

subbed running for rowing

Comment #171 - Posted by: Paul at March 21, 2010 4:13 PM

#106 Dan

Thanks! I've timed most of the work-outs (Murph, etc), but didn't have the stop watch with me today. Looking forward to tomorrow.

Comment #172 - Posted by: Richard at March 21, 2010 4:17 PM

BrandX Pack Scaling

For time:
Row 1K
35 pound Dumbbell snatch, 35 reps
Row 750m
25 pound Dumbbell snatch, 25 reps
Row 500m
25 pound Dumbbell snatch, 15 reps

14:18

Comment #173 - Posted by: Seader at March 21, 2010 4:17 PM

35/m/5'10"/185(ish)#

I can't wait to do this, tomorrow. I just had to take a day's rest today. I sometimes forget the importance of a proper rest and yesterday I went in with my wife, on Rest day and practiced technique, and coupled double unders and burpees for a few rounds, and just ended up doing more than I anticipated... going to be off a day this week because of it, but I guess that's allowable, esp since I will be presenting at NEEPS (NorthEastern Evolutionary Psychology Society) in New Paltz, NY this coming weekend. Going to be presenting on why waist-to-hip ratio is sexy to men...

And when I do this, I will have to sub SDHPs, as well as some others have. I wish my GLOBO would get a darn Concept.... Hopefully I will be able to outfit my garage with one.. Hopefully....

Comment #174 - Posted by: Steven M. Platek, Ph.D. at March 21, 2010 4:21 PM

16.41

Power snatches

Comment #175 - Posted by: controlfreak at March 21, 2010 4:22 PM

13:21

Subbed 35-lb. SDHPs (100, 75, 50)

Used 30-lb dumbbell (25/25, 18/17, 10/10)

My dad is CaptainVictory. He told me about CrossFit and I love it!

Comment #176 - Posted by: Bazooka Slim (14 yo / 6'1" / 150 lbs) at March 21, 2010 4:28 PM

16:31

snatch was ground to full extension no squat

Comment #177 - Posted by: nathan 30/5'9"/160lbs at March 21, 2010 4:32 PM

19:29

power snatches half each arm with less weight due to dodgy shoulder

Comment #178 - Posted by: woofur m20/6'2" at March 21, 2010 4:38 PM

what is SDHP? I'm a crossfit Cherry

Comment #179 - Posted by: LoneRanger3/75 at March 21, 2010 4:41 PM

subbed 75# barbell snatch.....
other than that..WOD as RX'd
27:07
Good workout
then 50 Sit ups

Comment #180 - Posted by: dyaggy at March 21, 2010 4:50 PM

First day back in a month
18 mins
half reps w/ 30 lbs dumbbells

Comment #181 - Posted by: tlav30 at March 21, 2010 5:00 PM

25# snatches
time = 20:30

yesterday did:
5 R
10 OHS, 85#
15 pull ups
10 PP, 85#
15 KBS
=21:53

Had the shankes again both days so was not able to go quite at 100%.
Erin

Comment #182 - Posted by: in8girl at March 21, 2010 5:07 PM

19:51 w/ 15 lb. DB

Comment #183 - Posted by: thinlizzie at March 21, 2010 5:13 PM

20:01

Comment #184 - Posted by: SB at March 21, 2010 5:15 PM

m/18/5'6"/170
30 lb dumbell and ran the meters. no row machine
18 min.

Comment #185 - Posted by: kyleR at March 21, 2010 5:16 PM

WOD
as rx'd, d/b squat snatches @ 18kg

24.46

Legs were wiped out before i started,from 4 hrs on Sat,1st round of snatches took too long(didnae do enough of them before i started) ,but got into a rythym the 2nd and 3rd rounds,be good to try again when fresh.

Comment #186 - Posted by: Pedro Barrera,Scotland at March 21, 2010 5:18 PM

32:10 as rx'd with full squat snatches.

Comment #187 - Posted by: TRIPKASE m/37/5'7/160 at March 21, 2010 5:22 PM

M/49/6'3"/195

as rx'd 29:58

Comment #188 - Posted by: JimL at March 21, 2010 5:25 PM

As rx'd.
21:00

Comment #189 - Posted by: ryan 6'/33/185 at March 21, 2010 5:30 PM

15:37 with a 36lbs Kettlebell

Comment #190 - Posted by: Petey at March 21, 2010 5:31 PM

30/M/5'10/146

ROW IN MY CONCEPT 2 ROWER AS RX'D
SUBBED 40 pound Dumbbell snatch FOR 40 pound Dumbbell POWER snatch, BEING WORKING IN GYMNASTICS SKILLS AND STRETCHING FOR THE LAST 2 WEEKS AFTER THE WODS.

TIME WAS 21:10 NICE WOD.

SANTI

Comment #191 - Posted by: SANTI at March 21, 2010 5:34 PM

M/64/199-For time:
Row 1K
35 pound Dumbbell snatch (no 40's!), 50 reps
Row 750m
35pound Dumbbell snatch, 35 reps
Row 500m
35 pound Dumbbell snatch, 20 reps
22:18

Comment #192 - Posted by: peejay2 at March 21, 2010 5:45 PM

19:17

3 rounds:
clap chinups 50lbs assistance
ballistic bench presses 85lbs

Comment #193 - Posted by: jc at March 21, 2010 5:46 PM

Wod Scaled to 35/25/15 reps
Time=24.45

Much better with the db snatches than I thought I would be. Should of done it rx'd. Next time.

Comment #194 - Posted by: Prinze at March 21, 2010 5:48 PM

loved this workout - mixing rowing with lifting is always a pleasure

for people complaining about broad time domains I think it comes down to how fast the individual does the workout in their own rate. Crossfit is all about scaling and tailoring it to fit your needs - If you feel that you want to do a WOD in a short time domain then by all means lower the weight and get at it. Crossfit is what you make it more than anything else which is what makes this "cult" as some may call it so popular and worth while.

as rx'd

14:57

Finish Strong

Comment #195 - Posted by: Neill m/20/5'11"/186 at March 21, 2010 5:59 PM

M/44/180#
As Rx'd 25:16

Comment #196 - Posted by: Alan at March 21, 2010 6:03 PM

39M/5'10"/170#

W/U: 17 ROM exercises; DB snatch, 3x6 at 25-30-35#.

As Rx: 21:32.

C/D: (strict pull-ups, body tighteners, V-ups, chin-ups), 1x15.

Full hip extension followed by below parallel squat on snatches.

Comment #197 - Posted by: rjf (Since 07-20-07. WOD no. 732) at March 21, 2010 6:07 PM

I just wanted to comment on a posting by Sam. First of all I just wanted to say that this site and its WODs are mearly ONE EXAMPLE of a WOD and ONE example of constatly varied functional movements.. (Tony Budding has many times iteratied this statement as well) If you have a weakness, or feel that these WODs are not enough, or too much, or not meeting your needs to improve, then you should know that if you've read enough of the intense amound of FREE information readily available here on this and MANY affiliates websites then you should really be limited only my your own imagination and your desire to improve as well as your own insight as to you own personal successes and failures/ ie your strengths and your weaknesses. WE ALL have them and I for one work not 100% from the main site. I respect your viewpoint and I have read a few other comments. YOU totally have the right to voice your opinion, but this website has never claimed that this is the tool to properly prepare you for the goal of succeeding at the qualifiers. FITNESS is the goal of this website. I feel that anyone that can really do well at most of the WODs is a pretty fit individual. If succeeding at the highest level is your goal, and that's great, then maybe you need to do more or even vary depending upon your strengths and weaknesses lie. I do. I work more on power because of my stature. I'm only 132 lbs so I need to work more on my max efforts more than say my bodyweight and metcons. I rarely do only a Cindy (can do more than 31 rounds so why continue to make minor improvements on somethine I'm pretty darn good at) .. I'll do Mary instead, or a weighted Cindy..( by they way that's a lot harder) (Just one example) I agree wholeheartedly with coach Glassman's adage that you'll get a lot more out of working your weaknesses than you will working on improving upon your strengths. I have seen that true for me personally... that's obviously harder done than said, but that's my opinion.
Respectfully
Anton

Comment #198 - Posted by: Anton at March 21, 2010 6:07 PM

37/m/185/6'

~25:30

Comment #199 - Posted by: Jeremy A. Olive at March 21, 2010 6:17 PM

33/M/195
as rx'd 19:00

Comment #200 - Posted by: Jamie Maillet at March 21, 2010 6:19 PM

26/m/179

sdlhp 100, 75, 50
dumbell snatch 40# 50, 35, 20

31,55

Comment #201 - Posted by: jean-paul lara at March 21, 2010 6:27 PM

m/37/185/72"

50, 36, 20 (25, 18, 10 reps each arm) with 25# db alternating
Subbed running for rowing

Comment #202 - Posted by: VooDoo Medic at March 21, 2010 6:31 PM

20:11.50 dumbell weight as rx'd
no row machine so i ran:
Ran .5 mile, 4:20
Ran .35 mile, 3:18
Ran .28 mile, 2:34 (.28 is correct as accidentally ran short on the second leg)

Anyway, on the snatches, I would find i could easily explode to a vertical which would then result in a "standing squat", or I could limit the vertical explosion and take it up from a squat. In the end i kind of hit the middle... I tried finding a video of this Snatch variation and could not. My final thought was the snatch is all about explosion off the ground with hip extension so why limit that part.

thoughts?

Comment #203 - Posted by: Mark at March 21, 2010 6:32 PM

26m/5'7"/180

100/75/50 45# sdlhp
50/35/20 40# dumbell snatch

33:30

was tired - do the sdlhps nuke anyone else's forearms?

Comment #204 - Posted by: DaveWilliamsTX at March 21, 2010 6:55 PM

m/37/185/72"

Subbed running for rowing
50,36,20 (25,18,10 each arm, alternating) with 25# db

31:12

Comment #205 - Posted by: VooDoo Medic at March 21, 2010 6:59 PM

18:23
Treadmill 800m
40#db 50
Treadmill 600m
40# db 35
Treadmill 400
40# db 20

Comment #206 - Posted by: Allie 39/166/M at March 21, 2010 7:06 PM

subbed 20lb barbell
time 50 minutes

Comment #207 - Posted by: JoshuaM M/28/73"/165# 100210 at March 21, 2010 7:06 PM

23 mins at George Mason Aquatic Center

Comment #208 - Posted by: Greg at March 21, 2010 7:28 PM

Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps
row 250m

19:50

threw an extra row in cause i have no memory. nothin like makin yourself work harder than u have to.

Comment #209 - Posted by: Bells m/37/195 at March 21, 2010 7:36 PM

M/25/5'9"/178

Time: 21:25

I did power snatches instead of squats, I didnt realize until this WOD I cant 1 arm dumbbell squat at all haha. It didnt help that I practiced DUs for a good hour prior and that my shoulder felt like they were ripped to shreds before this but no excuses just a note for next time.

DO WORK!!!

Comment #210 - Posted by: BlackCatX-Fit at March 21, 2010 8:03 PM

M/43/171CM/70KG
sCALED TO 30LBS
TIME: 21:21

Comment #211 - Posted by: Anthony C at March 21, 2010 8:25 PM

m/21/177/6'0"

Used 30# db & subbed SDHPs for rowing
otherwise as Rx'd

31:50

Comment #212 - Posted by: Jeff at March 21, 2010 8:30 PM

AWSOME WORK OUT! IT KICKED MY BUT! AND I LOVED IT!!!!! CANT WAIT ON THE NEXT ONE!

Comment #213 - Posted by: BRIAN A at March 21, 2010 8:34 PM

M/25/150#/5'7"

Scaled to 35, 25, 15 reps at 40#, otherwise as Rx'd

Time: 24:18

Comment #214 - Posted by: Ransom at March 21, 2010 8:39 PM

sdlhp 100, 75, 50
dumbell snatch 40# 50, 35, 20

I was shooting for 30 minutes, my arms were feeling like tendinitis before hand, and I'm not sure if I counted 25 or 20 reps on the last one, but my time was:

25:01

So I'm pretty satisfied with that.

"PROPS TO THA FRAT!!!"

Franiel

Comment #215 - Posted by: Daniel Krull AKA "Franiel" at March 21, 2010 8:55 PM

RX'd
24:45
lovin crossfit its a life saver 270 down to 230 today need to drop 2% more body fat and i can start joining the army thanks everyone :)

Comment #216 - Posted by: James Ruggles at March 21, 2010 9:38 PM

22:48

Comment #217 - Posted by: Logan Gelbrich M/24/6'3''/210 at March 21, 2010 10:28 PM

EJ
M/36/170
23:50 FROM GROUND ON EVERY REP FULL SQT CATCH
EJ

Comment #218 - Posted by: EJ at March 21, 2010 10:37 PM

1000m row (3:50)
50 40lb dumbbell squat snatch
750m row (2:49)
35 40lb dumbbell squat snatch
500m row (1:49)
20 40lb dumbbell squat snatch

row on damper 5
snatches mainly 5-9 reps per arm at a time

26:50 03/21/2010

Comment #219 - Posted by: johnathon in seattle 28/5'8/156 at March 21, 2010 10:44 PM

Didn't use a rower :(


ran .62mi (1k)
40lb DBS 25L/25R---50
ran .46mi (750m)
40lb DBS 16L/16R---36
ran .31mi (500m)
40lb DBS 10L/10R---20

17:28

****Didn't know if it were 50 each arm and so on because it said to alternate so....

30/m/200lb

Comment #220 - Posted by: Diamond Dave at March 21, 2010 11:03 PM

1000m row
35 40# db snatch
750m
25 db snatch
500m
15 db snatch

22:00

Comment #221 - Posted by: I_M_sam at March 22, 2010 12:32 AM

33/m/190

as rx'd

19:22

Comment #222 - Posted by: MWade at March 22, 2010 2:18 AM

33/m/195
as rx'd
21:14

Comment #223 - Posted by: Jaycmar10 at March 22, 2010 2:23 AM

26:31
55lbs DB

Comment #224 - Posted by: TomO/43/M/200 at March 22, 2010 2:44 AM

scaled down to 10lbs - 30 reps
12.5lb - 20 reps
15lbs - 8 reps
all rowing as recieved about 25 minutes..no real set time

cant even imagine doing snatches as recieved....at least not in this life time.

f/48/5'3 115lbs

Comment #225 - Posted by: angie at March 22, 2010 3:40 AM

Subbed 30lb db on the 35, 20 DBS

30:10 KAF

Comment #226 - Posted by: Wayne at March 22, 2010 4:24 AM

26:31

Comment #227 - Posted by: mjp at March 22, 2010 4:25 AM

Rx'd 15:10

Comment #228 - Posted by: Gabriel Wright at March 22, 2010 4:35 AM

M 29/240/6'0

sub 35 db

35:08

Comment #229 - Posted by: Lane Matthews. at March 22, 2010 4:48 AM

10kg vest, 20 kg db, 50,40,30 snatches (misunderstanding :)

17:30 finnish, 20 mins exactly until I could stand up again :)

Comment #230 - Posted by: jake 23/6`3/180 at March 22, 2010 6:01 AM

22:45

Scaled down to 35# to make it even.

Did 5 at a time with each arm. Seemed to speed it up.

Wish I knew Bingo personally.

Comment #231 - Posted by: matt m/46/65"/154lb at March 22, 2010 6:08 AM

29:30

sub'd 100/75/50 SDLHP with 45# bar for rows

really spent

Comment #232 - Posted by: mulcahy at March 22, 2010 6:13 AM

Oooops!!

Just messed this one up... held dumbells in both hands and did snatches like that!!

I was utterly exhausted, did not realize it was alternating arms.

Great workout howver ... 24:57 .. and its about 150 ft from the rower to the weight room !!

m/6'1"/ 180/ 35yrs

Comment #233 - Posted by: Hoser at March 22, 2010 6:22 AM

20:04
subbed run for rower

Comment #234 - Posted by: GAC 27/M/6'4/185 at March 22, 2010 6:24 AM

M/35/72"/243

18.54 as Rx'd

US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska
Priest, Anglican Church in North America

Comment #235 - Posted by: Chappy B+ at March 22, 2010 6:44 AM

Subbed 30lb DB

31:30

Had to walk about 150' from my DB to the Rower.

Felt like a good bit of time was lost setting up the rower each time but I'm sure most people run into this issue as well.

Comment #236 - Posted by: MattTruss M/25/5'7/165 at March 22, 2010 6:53 AM

35/m/5'10"/185(ish)#

As Rx'ed 30:52
First time doing Dumbbell snatches - it takes some getting used to.

Comment #237 - Posted by: Steven M. Platek, Ph.D. at March 22, 2010 6:57 AM

My 1st try on snatches, thus lowered weight from 40 to 35 lbs on the first 50 and 35 reps. Last 20 was 40 lbs Otherwise as rx'd using a Concept 2 rower. Time 15:13

Comment #238 - Posted by: Anders m/28/73kg at March 22, 2010 7:03 AM

32/M/190

did 25 each arm and so on, also didn't do a squat.

18:47

Comment #239 - Posted by: john g at March 22, 2010 7:05 AM

M/47/178
I only had a 45# db. The rep count was 45,31 and 18 for the 3 rounds. All else rx'd time 23:08.

Comment #240 - Posted by: Troy at March 22, 2010 7:10 AM

as rx'd... 13:20 baby

Comment #241 - Posted by: cristobal at March 22, 2010 8:30 AM

As Rx'd 25:55

Surprizing variation in form but mostly full squat snatches.

Comment #242 - Posted by: Thatcher M/43/5'10"/200 at March 22, 2010 8:34 AM

It is amazing how much harder these workouts are than they look. A little weak but it is what i got. Thanks CF for the free resource.
28:59
800 M Run
30 55 Total Snatch
600M Run
20 55lbs Snatch
400M Run

Comment #243 - Posted by: Jimmy at March 22, 2010 8:37 AM

It is amazing how much harder these workouts are than they look. Thanks for the free resource. A little weak but it is what i got.

28:58
800m Run
30 Snatch @ 55lbs total
600m Run
20 Snatch
400 m Run

Comment #244 - Posted by: Jimmy at March 22, 2010 8:40 AM

As R'xd - 16 mins

Comment #245 - Posted by: Mike C (M/40/5'11"/200) at March 22, 2010 8:47 AM

not squat snatch all else as rxd

19:00mins

Comment #246 - Posted by: Jonblaze at March 22, 2010 8:52 AM

As Rx'ed (except that I have horrible form on the one-hand squat snatch).

Total time = 28:10

Comment #247 - Posted by: fosterww98 at March 22, 2010 8:56 AM

~27 min as rx'd

Comment #248 - Posted by: Bartev m/42/5'10"/205 at March 22, 2010 9:09 AM

16:26

M/39/180/5'10"

Comment #249 - Posted by: jayhawkcf at March 22, 2010 9:59 AM

19:16
Bad form on the snatches.

Bad form on the row as well.

Comment #250 - Posted by: Mike/36/66"/170# at March 22, 2010 10:36 AM

Subbed 45# SDHP (100-75-50), which I am convinced is phenomenally harder than rowing. Dumbbell snatch form could use some work.

24:28

Comment #251 - Posted by: Gremnatious M/30/180/6'1/North Carolina at March 22, 2010 10:37 AM

CFWU x3

27:24
SDHP for rows (100, 75, 50)
30# db snatches (50, 36, 20)

Comment #252 - Posted by: Matthew at March 22, 2010 10:37 AM

As Rx'd - 24:18

Comment #253 - Posted by: Michael m/47/5'9"/175 at March 22, 2010 10:57 AM

As rx'd, 21:46.

The dumbbell snatches were easier than I thought in terms of the technique - snatching a 40# db sounded hard - but harder in terms of oxygen debt, real gassers. Mostly did them in bunches of 10 and 5. Rowing was rowing. Tried to focus on good form, kept times at between 1:50 and 2:00 per 500m. Drenched by the end of this. Right side of lower back very fatigued - probably crappy squat snatch form.

Comment #254 - Posted by: Mel/37m/5'10"/175 at March 22, 2010 11:05 AM

25:44

Comment #255 - Posted by: Steeliekid 41 175 67" at March 22, 2010 11:09 AM

29/M/6'3/249#
As Rx'd: 19:38.

Could have done better had I not stop for water in the middle - next time. Also should've upped the weight to make it fair...lots of people struggling with 1-armed snatches where 40# was like lifting pencils for me...

Comment #256 - Posted by: Benry at March 22, 2010 11:24 AM

CFWUx1
24:07

Matt: 29:31 (25 lb db)

Comment #257 - Posted by: Doug at March 22, 2010 11:29 AM

19:15

Need to improve flexibility to go right to ground during snatches. Went to 90 degrees.
C2 at 10 damper

Comment #258 - Posted by: John at March 22, 2010 12:24 PM

Subbed one pood kettlebell, 13:30. Nice. Rows were around 1:45-47 per 500. Steady pace, unbroken sets the whole way. Feeling good today.

Buy in: back squat, speed reps then 5-5-5 175-205-230 to 10" box.

Cash out: 2x Burgener with dowel then bar.

Comment #259 - Posted by: Kamper M/45/200/74" at March 22, 2010 12:30 PM

22:06 rx.

Comment #260 - Posted by: sbennett at March 22, 2010 1:00 PM

Late Entry, make-up on 3/22:

29:25 Rx'd.

Comment #261 - Posted by: jamespatrick M/48/66"/135 at March 22, 2010 1:12 PM

Did this yesterday before work...

M/22/5'7"/160lbs

31 min 30 seconds.

did 35 reps each arm every set... just so it would be even. 50 would have been really intense that first set... i guess i wimped out haha... totally loved it tho... my friends almost died.

Comment #262 - Posted by: JoeMarble at March 22, 2010 1:24 PM

16:57

muscle snatches instead of squat snatches as I found out I cannot overhead squat with one arm and rowing as rx'd

M/24/6'2/205

Comment #263 - Posted by: iPood at March 22, 2010 2:45 PM

17:49 as rx'd

Comment #264 - Posted by: Brian 19/m/6'3"/230 at March 22, 2010 2:52 PM

17:49 as rx'd

Comment #265 - Posted by: Brian 19/m/6'3"/230 at March 22, 2010 2:52 PM

#38, my comment would sound creepy to the uneducated observer. Please let me quote CF Journal 56, 2007, page 2, Medthodology. "CrossFit is empirically driven, clinically tested, and community developed." ...need I say more?

Comment #266 - Posted by: vincent oliver at March 22, 2010 2:54 PM

m/38/76/215

23:30 as rx'd

Comment #267 - Posted by: Chas at March 22, 2010 2:58 PM

as Rx'ed with 40# DB squat snatch

Rd 1: 1K row: 4:17 50 snatch: 5:38
Rd 2: 750 row: 3:45 35 snatch: ?
Rd 3: 500 row: ? 20 snatch: ?

Total: 22:11

Thanks to Kevin B. for coming to my gym and working out with me. It was great to meet a fellow crossfitter. You are a great example of how well crossfit works and I am looking forward to working out with you again soon.

Comment #268 - Posted by: Casey M/42/170/5'10 Milwaukee at March 22, 2010 3:36 PM

34yom 230 bwt
wod w/ subs
row as is, 55 lb db muscle snatch (same rep scheme)
time: 17:13

Comment #269 - Posted by: brian t at March 22, 2010 3:57 PM

CFWU
25:49 as Rx'd.

Comment #270 - Posted by: Erik 29/M/76.5"/200 at March 22, 2010 4:10 PM

I subbed this down a bit, basically because I am weak - my training partner did a reduced one and I figured I would do the same as him to compare

3 rounds

500m row and 15kg (33lb) DB Snatch

13.40

good little WOD but feel a bit ashamed I didn't go for it as r/x

Comment #271 - Posted by: nick in sydney 38/6ft/85kg at March 22, 2010 4:29 PM

Kept 2:00/500m pace on erg:

18:02

Comment #272 - Posted by: dsm19 M/31/6'0/215 at March 22, 2010 5:01 PM

45# sdhp
35# db squat snatch
20:35

Comment #273 - Posted by: Cory at March 22, 2010 5:09 PM

This looked a lot easier on paper.....

Used a 44# kettlebell instead of the DB.

20.23

Comment #274 - Posted by: MTR/m/173/5'9" at March 22, 2010 5:49 PM

Bah I'm a day behind but had to try.

First time doing DB snatches so I did 25lbs. Shoulda done 30 or 35 though.

22:10... man I'm slow at this one :(

DB Snatches = FUN!!!!! I'm gonna find a way to do these more often. Wow!

Comment #275 - Posted by: Berto/28/6'0/186lbs at March 22, 2010 6:06 PM

32:06 (Subbed 45lb. SDHP 100/75/50)

Comment #276 - Posted by: B. Rhaly at March 22, 2010 6:41 PM

Ran 800;600;400 35# snatch. Time: 17:45
M/29/6'0"/180

Comment #277 - Posted by: Rusty at March 22, 2010 6:55 PM

First time doing snatches.

as rx'd 33:36.

Comment #278 - Posted by: Josh M M/6'1"/177 at March 22, 2010 7:03 PM

CFWU x 3

35# Dumbell; alternated in 3's

25:51

Comment #279 - Posted by: F15E_WSO_M/47/6'/175 at March 22, 2010 7:13 PM

As rx'd 21:37

Comment #280 - Posted by: Go Blue at March 22, 2010 7:52 PM

26:33
30#

Comment #281 - Posted by: Raph at March 22, 2010 8:09 PM

20#sdhp
20# dumbell snatch

Wanted to go light to make sure I got the form. First time doing these.

25:23

I'm glad you all suggested the sdhp as a substitute for rowing. I wouldn't have thought of it. I spent a year on my college rowing team (ergs of pain... thank you Concept II) and this feels pretty similar. Thanks!

Comment #282 - Posted by: Foxman at March 22, 2010 8:59 PM

As rx'd

20:07.57

Row 1k 3:56.00
50 DB Snatches 5:01.22
Row 750m 3:24.77
35 DB Snatches 3:38.09
Row 500m 2:22.54
20 DB Snatches 1:44.95

Comment #283 - Posted by: Brad male/38/5'9"/165 at March 22, 2010 9:15 PM

27:08
row as rx
40lb db snatch: no squat x 50 1 db ea hand
20lb db squat snatch x 35 1 db
25lb db snatch x 20 1 db
1st time with this movement, much better as progressed as rx next time. 1 db is the key

Comment #284 - Posted by: john h m/42/206 at March 22, 2010 9:50 PM

MGySgt. USMC M/48/6'2"/209

As Rx'd 43:48

OooRahh CrossFit

Comment #285 - Posted by: W.D. at March 22, 2010 10:37 PM

SDHP 40#
all else as rx'd
-
25:08

Comment #286 - Posted by: schinizel/m/31/5'9/150 at March 22, 2010 10:38 PM

as rx'd

time 25:00

Comment #287 - Posted by: Paul S_31/185/6'0 at March 22, 2010 11:09 PM

CFWU
20:25 as Rx'd

Feels great to get back into this

Comment #288 - Posted by: Adam P m/26/6'1"/195 at March 22, 2010 11:18 PM

cfwu x 3 (4 strict pu's/round)

as Rx'd 26:58 (did 36 snatch on round 2)

Comment #289 - Posted by: Darren, Pasadena, CA, 38m/5'10"/215lbs at March 23, 2010 12:21 AM

20:00 as rx'd

Comment #290 - Posted by: 42elysium at March 23, 2010 1:49 AM

Used a 18kg dumbbell, which is pretty close to 40lb. As rx'ed, brutal.

29:51

Comment #291 - Posted by: Joe Casale/m/5'5"/170 lbs at March 23, 2010 1:52 AM


16:15

as rx'd with 40lb on right hand, (but 22lb on left hand due to injured left shoulder on the 50 and 35 reps) The last set where I managed 40lb as well for both hands. Should have tried them all at 40lb.

Comment #292 - Posted by: Steve O M/44/5'9"/160 at March 23, 2010 1:59 AM

The picture is perfection. I strive for her power and skill.

Comment #293 - Posted by: Sweet Assassin at March 23, 2010 2:51 AM

21:50 as rx'd

Comment #294 - Posted by: rwf m/33/5'9"/198lbs at March 23, 2010 4:36 AM

35-25-15 - 25 pound dumbell
Row as rx'd

29:55 Well, I certainly found out which shoulder is stronger. I also discovered that going up and down 2 flights of stairs between the rower and the weight room gets tricky.

Comment #295 - Posted by: Tree Farmer at March 23, 2010 5:33 AM

Subbed #45 SDHP 100/75/50

16:25

Comment #296 - Posted by: amped 35/M/190/6' at March 23, 2010 5:35 AM

rx'd

17:04

Comment #297 - Posted by: Sean at March 23, 2010 5:50 AM

as rx'd

20:13

Comment #298 - Posted by: the polish rifle 25m/5'8/160 at March 23, 2010 5:56 AM

20lb dumbell snatch (poor form)
row 1k
Had to run 1/2 mile x 2 (row machine used)
28min

Comment #299 - Posted by: Brad at March 23, 2010 6:53 AM

32/m/5'10"/210

Did 40lb db power snatches instead of squat snatches.

20:49

Comment #300 - Posted by: D Craig at March 23, 2010 7:10 AM

For time: (switched out running on track for rowing)
Run 1200
40 pound Dumbbell snatch, 50 reps
Run 800
40 pound Dumbbell snatch, 35 reps
Run 400
40 pound Dumbbell snatch, 20 reps
These are one-arm squat snatches, alternating arms.

Gunnar: 21:15
Harold: 21:27
Chris: 23:17 (30#)
Jen: 24:03 (20#)
Mark: 25:27 (20#)

Comment #301 - Posted by: Jenniferg at March 23, 2010 7:15 AM

32/m/5'9"/175

Did power instead of squat snatch

21:49

Comment #302 - Posted by: elliott at March 23, 2010 7:28 AM

broken rower, 100 strokes for the 1k, 75 for the 750m, and 50 for the 500m. Also did power snatch, 13:37.

Comment #303 - Posted by: Sherwood m/21/6'/200 at March 23, 2010 7:29 AM

scaled db wt 30#
scaled squat snatch reps 35,25,15
22:18

Comment #304 - Posted by: marty c m/47/6'/240 at March 23, 2010 7:37 AM

row 1k (resistance level 6)
30 lb. dumbbell snatch, 35 reps
row 750m
30 lb. dumbbell snatch, 25 reps
row 500m
30 lb. dumbbell snatch, 15 reps

22:07

first time with dumbbell snatch. not all reps were full squat. probably could've used 40 lb. dumbbell.

Comment #305 - Posted by: cbecker at March 23, 2010 8:15 AM

Sexy Asian Female
120lbs/5'5
17.5 lbs for Snatch
21min 25sec

Comment #306 - Posted by: Lyna at March 23, 2010 9:07 AM

Age 54/BW 260#
1000m row
50 DB snatch
750m row
40 DB snatch
500m row
30 DB snatch

(34:05)

Comment #307 - Posted by: stan k at March 23, 2010 9:39 AM

NIce WOD!!!
Im starting doing WODs again, the last 3 months were
very aerobic to me, being summertime in my home, Patagonia Argentina, I pass all the time possible in the Mountains.

SDHP instead of row (I want a raw machine!!!)

48 poud dumbell- SDHP
26 pound (12 kg) dumbell snatch

21 minutes, not so bad I think

Comment #308 - Posted by: Juan Manuel Jones at March 23, 2010 9:54 AM

sub'ed power snatches

15:05

Comment #309 - Posted by: Ryan at March 23, 2010 11:53 AM

45# sdhp
60-40-20
25# db snatch (heaviest i've got)
50-35-20

23:36

Comment #310 - Posted by: illis m/29/160/5'10 at March 23, 2010 11:57 AM

Don't have a rower, so I did 4 min/3 min/2 min sets on my Airdyne to sub for the row. Did alternating 1 arm power snatches w/ 25# db (heaviest I have) 50/36/20. Almost puked after 2nd Airdyne set.

21:21

27/m/5'9"/174 lbs

Comment #311 - Posted by: JAC at March 23, 2010 12:15 PM

As Rx'd

21'26"

29/m/5'11"/190

Comment #312 - Posted by: Ryan D at March 23, 2010 3:24 PM

TM - 223
(M/25/5'7" - 161lbs) Krak

Scaled up to 50lb DB Squat Snatch

20:44

Comment #313 - Posted by: brandon at March 23, 2010 5:30 PM

As Rx'd:
25:54

Did pretty well and stayed consistent on the rowing with around 2:00/500m average.
Snatches are a weakness for me so those were pretty slow. If i could have stayed on 1 arm for 10 reps and then switched to 10 on the other and so on i think i would have been faster, but i alternated each rep as it said in the prescription. Gotta practice those snatches!

Comment #314 - Posted by: Eric Gohl 23/5'10/165 at March 23, 2010 6:06 PM

15 mins flat as rx'd

Comment #315 - Posted by: Rosie in Atl at March 23, 2010 6:44 PM

25/m/5'8"/174lbs

as required

35:38

Comment #316 - Posted by: Zach Fisher at March 23, 2010 7:43 PM

just getting back into it took some time off due to shoulder injury and ankle injury

Comment #317 - Posted by: Zach Fisher at March 23, 2010 7:44 PM

Oops!

As Rx'd +

Except w/ 50# Dumbbell instead of 40# and 25 reps last rnd (wrote it down wrong)

24:40

Comment #318 - Posted by: XAF at March 23, 2010 8:28 PM

As Rx'd. Rower damper on setting 5.

1000M Row
30lb DB snatch, 50 reps.
750M Row
30lb DB snatch, 35 reps.
500M Row
30lb DB snatch, 20 reps.

21:02.

26/F/5'7"/151

Comment #319 - Posted by: Allison at March 24, 2010 4:09 AM

Sub sdhp & 30#
d: 18.18
o: 23.28
n: 25.32

Comment #320 - Posted by: D-nails at March 24, 2010 4:39 AM

wu

3 rounds
10 pushups
10 situps
10 squats
3 pull ups

28:13 with subs:

1 mile run
50 power snatches with 45# barbell
1 KM run
40 power snatches...
400 M run
30 power snatches..


followed up by
7 rounds of
10 pushups
10 situps
10 squats
2 pull ups

Comment #321 - Posted by: berts (6/41/180/M) at March 24, 2010 6:31 AM

M 36/5'10"/170

35 db (dont have a 40)
21 mins

Comment #322 - Posted by: Rholl at March 24, 2010 6:31 AM

As Rx'd 26:16

Comment #323 - Posted by: thetimmy at March 24, 2010 6:58 AM

as rx'd 19minutes

Comment #324 - Posted by: dan lau at March 24, 2010 7:48 AM

19:26

Comment #325 - Posted by: albino at March 24, 2010 8:15 AM

As rx'd: 14:27

Comment #326 - Posted by: Kevin at La Jolla Country day at March 24, 2010 9:12 AM

M/20/6'1"/170

Did not alternate arms every rep, but otherwise rx'd:
19:13

Comment #327 - Posted by: ericthered at March 24, 2010 9:24 AM

scaled to 25lb
22:54

Comment #328 - Posted by: gary martins at March 24, 2010 10:00 AM

45 mins

Comment #329 - Posted by: Chris at March 24, 2010 10:15 AM

scaled to 25lb
30:56

Comment #330 - Posted by: Matt Gilson at March 24, 2010 10:16 AM

19:27

Started with 20# DB the first round of squat snatches. Ended last two rounds with 15#. Each rep started with the bell on the ground. The fingers of the opposite hand had to touch the ground with the dumbbell overhead and I had to stand straight with bell overhead to complete the rep. (Discovered it was real easy to drop the bell without standing up to finish). Finally got the quick drop under the bell the last rounds...much easier on the shoulders, but it took a lot more out of my legs. Legs, obliques and upper back feeling it.

Comment #331 - Posted by: Kelly Moore F/46/5'/113# at March 24, 2010 11:35 AM

as rx'd 16.20

Comment #332 - Posted by: Scotty at March 24, 2010 11:43 AM

Rx'd
~18 min

Comment #333 - Posted by: bill m/51/72"/212 at March 24, 2010 12:17 PM

Rx'd
19:38
Great workout!

Comment #334 - Posted by: SeanW m/32/5'11/215 at March 24, 2010 12:57 PM

m/178cm/88kg/34y
run 900 m
40 pound Dumbbell snatch, 50 reps
run 600 m
40 pound Dumbbell snatch, 35 reps
run 300 mm
40 pound Dumbbell snatch, 20 reps
squat snatches
22:28

Comment #335 - Posted by: gepeto at March 24, 2010 2:36 PM

this is probably a really dumb question, but I'm really new to crossfit...what does "as rx'd" stand for? I can tell it means as described or something....in any case:

m/24/5'10"/180lbs

alternated arms and counted up to 50, 35, 20 etc. 40 lb dumbell rested on ground between each rep, paused at top.

23:01

Comment #336 - Posted by: Jeremy G at March 24, 2010 3:59 PM

Subbed SDHP, dropped it to 30 lb then 25 lb due to form

Comment #337 - Posted by: RussA at March 24, 2010 4:26 PM

26:53

Did it at the JC right after playing b ball game at Mulberrys...wore me out!!

Comment #338 - Posted by: Cleveland at March 24, 2010 4:56 PM

1000m/750m/500m row
35/25/15 x 40# dumbbell snatch
21:15

Comment #339 - Posted by: dingrr 51/m/170 at March 24, 2010 5:06 PM

Forgot to hit start on the f*^%$ing clock..

Comment #340 - Posted by: Kyle A. at March 24, 2010 7:38 PM

sub 25# DB
28:28

Comment #341 - Posted by: drew m/41/160/5'10" at March 24, 2010 8:55 PM

A rxd; 28 flat. Good technique/weight. Took rest after every 10 reps. No EOT.

Comment #342 - Posted by: Xman at March 25, 2010 12:39 AM

24:44

Comment #343 - Posted by: BenG M29/5'10"/185 at March 25, 2010 5:56 AM

Row 1K
40 pound Dumbbell snatch, 50 reps (Scaled to 30 reps, 10lbs)
Row 750m
40 pound Dumbbell snatch, 35 reps (scaled to 20/10lbs)
Row 500m
40 pound Dumbbell snatch, 20 reps (scaled to 10/10lbs)

These are one-arm squat snatches, alternating arms.

18:38. Legs were burning!

Comment #344 - Posted by: Camille/F/38/140ish/5'4" at March 25, 2010 6:20 AM

as rx'd

18:57

Comment #345 - Posted by: Matt Temesy m/28/175 at March 25, 2010 6:41 AM

as rx'd

18:57

Comment #346 - Posted by: Matt Temesy m/28/175 at March 25, 2010 6:43 AM

5'8"/150.4

used 20lb

22:00

Comment #347 - Posted by: Ashley at March 25, 2010 7:23 AM

45lb shdl
everything else rx,d
26 mins.

Comment #348 - Posted by: pete at March 25, 2010 8:32 AM

Sub'd 65# Barbell Snatch.
25:13

Comment #349 - Posted by: Josh M/35/74"/195# at March 25, 2010 8:46 AM

49/m/190

Shoulders won't let me do snatch's yet. Did Speal Vs Kalipa w/o @ 27:20. Those guy are amazing

Comment #350 - Posted by: denob at March 25, 2010 9:29 AM

As Rx

21.43

Crap form.

Comment #351 - Posted by: Liam McKarry at March 25, 2010 11:10 AM

22:06
with 800m, 600m, 400m run

Comment #352 - Posted by: Jette 40/M/5'11"/175 at March 25, 2010 11:10 AM

21:21

Comment #353 - Posted by: steelofcrom at March 25, 2010 11:39 AM

18:37

Power snatches instead of squat snatches

M/25/5'11''/200

Comment #354 - Posted by: Kent at March 25, 2010 11:55 AM

as rx'd

did not come to a full extension for the snatch..
just too tough!

21:40

Comment #355 - Posted by: al deezy (32-m-155) at March 25, 2010 3:35 PM

#336. "as rx'd" means "as prescribed." This is what doctors and pharmacists use when they write a prescription.

I think 1 armed db squat snatches perfectly incorporates everything I am bad at into one movement. Thanks.

as rx'd

27:51

Comment #356 - Posted by: Jonathan Paulson 6'7" 217 26M at March 25, 2010 4:01 PM

11 minutes.

SLHL w/25# db (100,75,50 reps)
25# db snatches (50, 36, 20)

Comment #357 - Posted by: blckorder at March 25, 2010 4:37 PM

Broken rower: 100 pulls for 1k, 75 pull, and 50 pulls. Did Power Snatch.
15:30

Comment #358 - Posted by: sherwood sr 48/215 at March 25, 2010 7:21 PM

M/ 36/ 131 lbs/ 5'-6"
I did the Central & South Texas Sectional WOD #2 - 3 rounds of 4 HDPUs, 8 Ground to Overhead using 135 lbs, 12 Burpees - As Rx: 14:00
Almost all my time was on the Squat Clean and Jerks... I just have to work on getting faster... they felt good.. considering more than bodyweight.... I really thought I'd go faster than this though. A little disappointed with the slow time. I know I can knock many minutes off this.

Comment #359 - Posted by: Anton at March 25, 2010 7:32 PM

35 lb db and 35/25/15 reps in 16:20

Comment #360 - Posted by: ecp2 m37/69/165 at March 25, 2010 8:19 PM

I modified this one pretty significantly based on gear available (or lack thereof).
WOD(m): run 800m/50 KB snatches, 800m/40KBS, 800m/30KBS, 800m/20KBS, 800m/10KBS - 25.19

Comment #361 - Posted by: Mike Honcho M/31/5'10"/170 at March 26, 2010 8:10 AM

took it easy

60-40-20 sdhp 45#
40-20-20 db snatch 25#

time - 10:26

Comment #362 - Posted by: bookworm at March 26, 2010 8:17 AM

as rx'd

24:43 (pr)

Comment #363 - Posted by: brooklyndan at March 26, 2010 12:26 PM

22:57

mostly shallow squats on snatches, alternating every 5

Comment #364 - Posted by: David Burns at March 26, 2010 7:02 PM

33m/5'8"/175
as rx'd
18:00

Comment #365 - Posted by: Chris McLendon at March 27, 2010 5:48 AM

subbed 35# db
23:50
Row pace was about 2:00-2:15 most of the time
DB snatches slowed me down

Comment #366 - Posted by: Chris R m/33/6-1/185 at March 27, 2010 6:28 AM

16:45

as rx'd

Comment #367 - Posted by: Steve O M/44/5'9"/160 at March 27, 2010 6:47 AM

24:15

Comment #368 - Posted by: morisong at March 27, 2010 8:44 AM

CF warm up x3 rounds.

Subbed SDHP for rows.(45lbs Guys and 25 lbs Lori)
Subbed 15 lbs for Dumbell snatch. (Lori)
Subbed Burpees for Dumbell snatch. (25,20,15)

Times: Me-13:49 Travis-20:03 Lori-21:27

Comment #369 - Posted by: Madman75326 at March 27, 2010 9:03 AM

C-
20:04
Mags- 1/2
16:24

Comment #370 - Posted by: Jeff & Charity @ CF Snohomish at March 27, 2010 6:56 PM

20:07

Comment #371 - Posted by: MikeyPaul/m/28/170/5'8" at March 28, 2010 12:03 PM

m/38/190/5-10

as Rxd...
Row 1K
40 pound Dumbbell snatch, 50 reps...
split 9.55 at 73%
Row 750m
40 pound Dumbbell snatch, 35 reps...
split 7.52 at 79%
Row 500m
40 pound Dumbbell snatch, 20 reps...
split 4.31 at 81%.
Rows were at approx 2 min/500m pace.
snatch squats were to approx 80 degrees, not quite down to 90 degrees.

total time= 22.19
avg hr = 77%
cal = 473
delta hr = 182-146=36

followed by HSPU and Pullups per min, adding one each per min.
7+3 HSPU to towel to protect head..sure glad I had it on the last set.
1-7 kipping pullups
8,9,10= dead hang pullups... really tired,called it good.

Comment #372 - Posted by: Matt A at March 28, 2010 12:30 PM

CFWU
25:15 as rx'd
M/49/196#/72"

Comment #373 - Posted by: RB at March 28, 2010 12:58 PM

scaled :(

row 1k
35 X 40#
row 750
25 X 40#
row 500
15 X 40#

25'30"

Comment #374 - Posted by: sph520 at March 28, 2010 2:47 PM

M/24/153 GregAwu

As rx'd, 21:40

Comment #375 - Posted by: Y. Zhou at March 28, 2010 6:39 PM

23.m.137.65"

as rx'd
29:34(PR)

Comment #376 - Posted by: Francis Vu Nguyen at March 28, 2010 11:35 PM

m/30/84kg/179cm

Scaled

For time:
Row 1K
15kg Dumbbell snatch, 50 reps
Row 750m
15kg Dumbbell snatch, 35 reps
Row 500m
15kg Dumbbell snatch, 20 reps

one-arm squat snatches, alternating arms 25/25 18/17 10/10

Time: 23:12

Comment #377 - Posted by: Batch at March 29, 2010 2:06 AM

CrossFit warmup followed by WOD.

16:09

Hmm. I split sets of 10 for the snatches...10 for one arm then 10 for the other until I got to the total needed each set. I did power snatches which I think accounts for the lower time than average above.

Comment #378 - Posted by: Karsk (56 M 5'9" 185lbs) at March 29, 2010 3:37 PM

m/36/5'9/179
CFWU-3. Reg except pushups instead of HSPU 3rd. Superman. Burgener. DU.
24:57
Disapp. Didn't push nearly hard enough on snatches. Not real difficult. Hips just burning a little. Cadence on last row was best of 3 rounds. Maybe because I only had to do 500m?

Comment #379 - Posted by: jrm at March 29, 2010 6:15 PM

Supposed to have been done on 3/25/10. Missed -> No Deezy -> no garage -> no CrossFit WOD!!!

Comment #380 - Posted by: Miyagi 30/m/167.6# at March 29, 2010 7:03 PM

ReDo VA sectional WOD:
AMRAP 7min: 12x24" BoxJ / 8xSDHP 95#
7rnds+12jumps
(20min rest)

WOD as rx'd, 50 total reps first rnd, etc.

17:51 (7:31,6:19,3:43)

rest 5min then run 4.0 mile easy- 36:00 on treadmill.

today was like a huge interval day.

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

Comment #381 - Posted by: brian p at March 29, 2010 7:06 PM

As rx'd

19:08

“He was despised and rejected by men, a man of sorrows, and familiar with suffering. Like one from whom men hide their faces he was despised, and we esteemed him not. Surely he took up our infirmities and carried our sorrows, yet we considered him stricken by God, smitten by him, and afflicted.”- Isaiah 53:3-4

Comment #382 - Posted by: Jon/M/28/5'9/155 at March 30, 2010 5:20 AM

brandx pack scaled down in weight and, I guess, up in reps

100 45# SDHP
35 DB snatches each arm 22.5#R, 15#L
75 SDHP
25 DB snatches each arm
50 SDHP
15 DB snatches each arm

31:49

rehabbing left elbow, and not that familiar with the movement, so not much weight, but still a butt-kicker; lots of broken sets and breathers all around

first set was mostly power snatch; didn't notice until part way in that it was supposed to be squat snatch

went 5-9 reps each arm before switching to the other; not sure whether the rx'd #s are per arm or total

Comment #383 - Posted by: Nashville Steve 41m/6'4"/206 at March 30, 2010 9:43 AM

For time:
Row 1K SUB 100 Sumo Deadlift High-Pulls
40 pound Dumbbell snatch, 50 reps SUB 65 pound Power snatch
Row 750m SUB 75 Sumo Deadlift High-Pulls
40 pound Dumbbell snatch, 35 reps SUB 65 pound Power snatch
Row 500m SUB 50 Sumo Deadlift High-Pulls
40 pound Dumbbell snatch, 20 reps SUB 65 pound Power snatch

37:50

Comment #384 - Posted by: Louis Herrera 51 70" 179 at March 31, 2010 7:27 AM

M/41/187

cfwu x 1/2

scaled to "pack"
use 10 lb dumbells

Comment #385 - Posted by: Charlie N at March 31, 2010 6:48 PM

Time on above was 16:31

Comment #386 - Posted by: Charlie N at April 1, 2010 7:53 AM

Rx'd as rx'd 21:45

M/29/180/71"

Comment #387 - Posted by: Lando at April 2, 2010 7:50 AM

As rx'd... almost. Couldn't get the squat right without losing balance, so did a snatch to standing.

24:48

[24:48]

Comment #388 - Posted by: JonK at April 3, 2010 10:29 AM

28 minutes.

Snatches were something between full squat and power snatches, so I wouldn't say it was rx'd, but it was good to get back into it after taking the previous week off.

Comment #389 - Posted by: clark at April 5, 2010 8:43 AM

44/m/196

1.10 mile run wu

20 lb.

26:24

Comment #390 - Posted by: Speedster at April 9, 2010 10:37 PM

34 yom 190lbs. In Keto

Used 30 lbs
28:41.

Comment #391 - Posted by: kgw at April 10, 2010 11:43 AM

29/m/185

as rx'd: 14:43

Comment #392 - Posted by: MoGreene at April 11, 2010 8:52 AM


31/m/160/65"
21:03
as RX'D

Comment #393 - Posted by: ac at April 20, 2010 10:48 AM

19:37 rx'd

Felt a little slow.

Comment #394 - Posted by: soccerman/24/6'/195 at May 8, 2010 11:05 AM

Bike: 1 mi, .75 mi, .5 mi
DB: 20-lb, 20-lb, 25-lb

14:34

Comment #395 - Posted by: Adam B | 38m | 201 lbs at May 14, 2010 1:20 PM

M/34/173

For time:
Row 1K (Damper=3)
30 pound Dumbbell snatch, 50 reps
Row 750m
30 pound Dumbbell snatch, 35 reps
Row 500m
30 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

21:30

Comment #396 - Posted by: Chad at May 21, 2010 12:14 PM

24:00
Did 30 lb db snatch instead of 40 lb.
Row 1k (Damper 10)
30lb db snatch x 50
Row 750 m
30lb db snatch x 35
Row 500m
30 lb db snatch x 20

Comment #397 - Posted by: chaps at May 24, 2010 12:24 PM

Dumbbell 14 kg, else as rx'd

27:30

Comment #398 - Posted by: tanzenfranz at July 20, 2010 2:29 PM

Day 1 out of Crossfit 101:

19:27.49 w/ 20# DB one-arm alternating.

- best row splits ever.

Next time - both arms get a kettlebell so that the left isn't jealous of the right for the extra rep.

Comment #399 - Posted by: J.J. at February 24, 2011 8:16 PM

19:35
25# db

Comment #400 - Posted by: dcyn at September 25, 2011 10:00 PM
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