Nice pic! That is crazy right there!!!

looks fun!

CrossFit Bishop?! That should be the name of my affiliate! ;) I like it

Nice work, Anthony!

YES! I have always wanted to try this....Fran Snatch...Can I say that?

U can still Kip on chest-to-bar pull-ups right? As long as you get higher up..

AND Damon is a very cool guy. He rolled into our gym and everyone was impressed by him.. So was I.

Nice work, Buddy!

That Damon pulled off that deadlift perfectly! I'm impressed!

this is why i cant do this at a globo gym. snatch? my form is terrible at best. anyway,. hope this at least goes ok.

nice pic though.

Dirty... Get it done!

So this WOD comes out and my wife says "I hate snatches", to which I replied, without thinking, "you know what we need to do with your snatch, Dear". Only a crossfitter would appreciate this...

Great job Anthony
A few of your athletes stopped by our box about a year ago and we can tell they were coached well.

Insane deadlift!!!

general question...is the sumo deadlift just as legit as the traditional deadlift? if it is..then why dont we see more athletes (especially at the crossfit games and wod demo's) do more sumo's verses traditional?

Does anyone have a good video or link for how to properly perform the squat-snatch? I looked but wasn't able to find one

Comment #12 - Posted by: RunUrAss at May 1, 2010 5:33 PM

The sumo deadlift is legit, as far as powerlifting is concerned. 600 lbs. at that bodyweight is an incredible lift.

BEV,

YOU KEEP KICKIN' SOME MAJOR CANCER A$$ GIRL!

During my breast cancer I said many times: Cancer may have taken body parts, but it can not take my spirit!

Best,

Kim Malz

p.s. fantastic main site photo too!

The sumo deadlift is easier than a regular deadlift. 600lbs is still impressive.

Anthony's a BEAST. 600# @ 166 is nuts.

Did it at 75 lbs just because I just learned the snatch.

Brutal wod and your pullup plan will go in the trash. So do them in sets.

6:46.

tony! that is a ridiculous pull. NICE.

hobizzle! you stud. that's a snatch-tastic time.

Yeah Tony!

You've lost some weight - have you been jogging without telling us?!

For those of you who are hating/going to hate on the Sumo deadlift....

Sumo deadlifting is not "easier" than conventional. It is just suited to a different body type. Small guys and people with short legs are best off doing sumo. All the biggest lifts in the world have been done CONVENTIONAL which disproves the "sumo is easier" idea. Otherwise those big lifters would just switch to sumo and break their conventional records. It is legit in the powerlifting world. In terms of crossfit it is usually not allowed for 1-rep maxes for whatever reason. In terms of doing multiple reps the set up is so important and for some people so lengthy that it doesn't pay to do them for high rep stuff.

Great lift, Tony!

Geez Tony! That went up fast. Rockin' lift. Good on ya.

This is going to take me a long time... But I can't wait to up my max pullups for a workout to 45... Unfortunately they won't be chest to bar... one day....

YEAH, Damon!!!!! Great to see you on the other side of the line in the competitions!

Anthony's DL is Sickkk!!

Is a squat snatch different from a normal barbell snatch?

I am wondering the same. Are these one arm squat snatches? May have to scale this down.

Where can I find good videos on the correct technique of the Barbell Squat Snatch?

Sunday musings...

1) Games. They're a coming. Get ready. BTW, I'm available for the commentator job...you know...in case there's an opening.

2) Success. I heard this phrase this week: "The glint of a person used to success."

You've seen this, right? You look at someone who is about to do something, try something that looks pretty daunting and they look, well, comfortable. It's no big thing.

It's more than a confidence. More like an expectation. I think the folks who carry this "glint" got that way by working pretty hard at something--anything--in an earlier time in their lives. Success became first a habit, then an expectation, finally an assumption.

But all started somewhere with something that involved some considerable amount of work. The "glint" never comes free.

3) History. You can't make up for the past, you can only make up the future.

Rafiki's take on this was "it doesn't matter; it's in the past." We're big Rafiki fans Chez Bingo. What's done is done.

What's yet to be done is where you go. It's what matters. It's what Rafiki was looking at when he exhorted "look haarrrder." Live in the moment while looking forward to the future, where you can still make it up.

5) Dreams. Do you have dreams? Not the ones that happen while you sleep. No, the ones you have with your eyes wide open. The ones T.H. Lawrence said were were those of dangerous men, men who kept their eyes on their dreams.

Do you remember the dreams over your lifetime? How simple, how sweet, how utterly achievable they were when you were a tiny child. A visit to the ice cream parlor. The arrival of the Tooth Fairy or the Easter Bunny. The last day of school.

Bigger kid, bigger dreams. The ball in your hands as the clock ticks down in a 1 point game. April 15th and a thick envelope to open. A prom date. The recruiter hands you a pen. More complex but still inevitable.

On to life. On to the future. Do you still dream? I mean, it worked out pretty well early on, didn't it? Yes, the dreams seem so much bigger now. They seem to be wedded to risk, bonded together like the hooks and loops of life's velcro. You might not even call them dreams at all now. Maybe they feel too...I dunno...serious to be something as frivolous as a dream. Maybe you even call them something else now. Aspirations, perhaps.

Wasn't it just yesterday that you were dreaming of ice cream?

And yet, is there a more important time to dream than today? Right now? Heck, a couple of trainers in Santa Cruz dreamed of a new fitness, and here we all are. Two hippies in a garage dreamed of a computer you could carry around, and now Coach B has a 3G iPad.

You see, dreams are about happy. Happy is good. Chasing a dream, no matter how big or how small, is pretty much about chasing happy. Dreams come true, you know, especially the ones about happy.

Like an ice cream cone in the hands of a child, on a boardwalk in Santa Cruz, the sun shining.

I'll see you next week...

just look up the snatch technique. squat snatch means true snatch as opposed to those who do power snatches if they don't specify squat snatch, ie., just say 'snatch'. barbell snatches benjamin, 95lb one armed snatches would be crazy hard. if not good on form or strong, then scale to 75 or even just 45lb bar and go for broke, it'll still make you sick.

crazy strong dl. i've been stuck at 410 forever.

Awesome deadlift. Let me guess, 200 2 years ago?

I agree that doing Sumo depends on your body type. Personally I pull Sumo because I have freakishly long legs. When I try to pull conventional, it is hard for me to pull without rounding my back. Spreading my legs allows me to lower my center of gravity and make the most out of my butt and hamstrings for the pull. I agree that it is mostly for lifters with unusual body types. Either short body extremities or long legs versus shorts arms (my case)... You have to do what is best for you.

#31 Exactly.....

Here we go baby, get some!

TOOK THIS PAST 3 DAYS OFF, EATING FAT FOODS AND RESTING ALOT, CAN'T DRINK BEER BECAUSE THERE IS NONE. HAVE A NICE DAY EVERYBODY.

SANTI

Anthony is certainly one of the true CF firebreathers.

crossfit Sri Ram Ashram India http://crossfitsriramashram.typepad.com

Arvind: 12:12Rx

Uttam: 16:16Rx

Guttam: 22.02Rx

Bachendra : 17.17 (40Kg)

m/42/5'8"/82kgs

10m57s

7:22 Rx

@ 166lbs I really need to push it on deadlift now!

Al Udeid

Adam (rx'd): 9:00
Julie (45# - Green Band): 9:40
TD(thrusters): 8:27

Wod with 66lbs
Time=14.38 PR!
Last time=20.13 (26/04/09)

I'll take an almost 6min improvement! Snatches and overhead squats are still my biggest weakness but im getting better.

I am a newby. I was just wondering how you do this one?
Do you do 21 Snatches and then 21 pull ups?
Or 21 snatches 15 snatches and so on, and then do the chins?
Thanks

#43
You do 21 Squat snatch and 21 pull-ups (chest to bar) and so on.

7:43

m24/6'1"/163 lbs

42/m/176cm/73kg

As rx'd

12:35

Heavily broken in
11-4-4-2/12-9
6-5-4/9-6
6-4/9
Next time I'll scale to 15-12-9 to make it feel more like a sprint.
My max snatch is 128 pounds. I'm proud I did 45 reps with 75% of my 1RM today.

I love your Sunday musings, Bingo. Keep them coming. I can't believe I needed a reminder to have a dream. Grocery shopping, laundry, work, bills and a dying friend seem to have stunted my 'happy' dreams. Time to re-evaluate I think, and look forward. Good food for my thoughts. Thank you.

m/44/185

9:46

Damn, Bingo you philosophical MF-er. Great note today. I often talk about dreaming with my students. Telling them as a scientist you are essentially able to dream, to wake up and say Why, How, What, Where - and are armed with the skills to go design an experiment to find the answer. Being a scientist is like being a kid, a dreamer. I loved this musing. Keep them coming!

Happy Sunday. Off to beat on Fran's Snatch! That whore!

As RX'd- 17:32; a lot of repeats and dropped snatches. Coach is telling me I need to watch the Coach Burgner and the All Blacks guy again and start working on snatch balance... very frustrating.

Shara/30/F/68/139- Fran with jumping pull-ups, 9:56. Big improvement from December- 14:31 with 45 lbs and gravitron pull-ups.

And for a punishment- Fran light for me after Shara's rounds complete. 65 lbs.- 3:49. Pukie returned again. Time for some rest, dinner, and bed.

Coach Burgener, apologies for misspelling- I suck again.

Bingo,

We patiently await the Bingo Book of Salutations, Motivations, and Affirmations...

M/29/145lb/5'6"

i just started learning to snatch last week, so i scaled to 45lbs and tried to dial in my form each time. good WOD. even with the scaling, the snatches still killed me. 15:12

9:05

M/23/195/5'10"
Mosul, Iraq

12:24 with 85# snatches.
My pullups feel really weak lately. Took a few days off two weeks ago to allow some sort of arm injury to heal. Feels like someone hit me on my funny bone after I've done 40+ PUs.

Also, this is my first WOD that I've done even close to the prescribed weight with barbell snatches. I feel like I finally have the form down reasonably well.

2010-05-02: 14:18. 90lbs@6:43,5:16,2:18.

@mtvet. Thanks for the tip. Here goes nothing.

Pack:

12-9-6
Squat snatch 65#
C2B Pull ups

Time: 5:06

as rx'd
12:09, all broken sets
Camp Stone, Afghanistan

Tony,

Solid lift my friend, probably done after the last Canadians win against Washington :)

Good to see how well your training is doing!

Cheers

Bingo,

Awesome !
I am luck enough to have a 5 year old with an incredible imagination. Her dreams remind me of my dreams. And her life reminds me of what I need to dream about.

Does anyone know if the movement is complete when u land in the squat or when u stand up with the bar overhead??

#60...movement is complete when you stand-up with bar overhead.

As rx'd: 12:27
Grip fatigue still holding me back from straight sets. Never going back to wraps!!!!!

Quick and intense. 7:13.

21-15-9 reps for time of:
95 pound barbell Squat snatch
Chest to bar pull-ups

14:25

I missed probably arround 5or 6 reps.

Last set was the best over all on the snaches.

I had Martin with me. He is great fun but really destracting. He'd roll by on his trike and I'd have to stop to get him to move so I could snach. But he was great fun, he had a bar and was ''snaching'' too. and tring to do pullups too. It was great. My time suffered. But time isn't everything. When I bring him I know time will suffer. Worth every min of it.

M/27/6'1/215

As Rx'd

5:25

19:45

M/27/6'1/215

Just got my first muscle-up!!!!!!

Nice little Sunday!!!

Damon- Great job brotha!! Cool video too!!

28/M/6'8"/222:
15:06. The humidity set in today and it hurt.

tried to focus on form, and then realized i need some help with the squat snatch. probably did something between squat and power snatch. pullups not chest to bar either, but on an ips:

13:24

sub'd 65# squat snatch

14:02

35/m/5'10"/187(ish)#

I am not good at snatch or OHS so this was a great wod for me to get going...

Had to scale to 75#, disappointed about that, but shoulder is acting up and no need to hurt myself. And I nearly threw the 75# across the GLOBO once so 95# would have probably killed me (or an onlooker, there were several).

Did this one for my old man, Joe Platek, died today 2 years ago of advanced lung cancer. He was an ex-marine that served twice in Korea and worked his ass off for his family his whole life. He's greatly missed! Keep it real Dad!

Time: 8:03

Was going for sub 8:00 so my motivational consequence was 2 burpees for every second over 8 = 6 burpees at the end of this one. Joy!

Great wod!

snatches not great, but pullups were good chest to bar

10.49

My very first WOD!!! I'm in my last month of a P90X cycle and while it certainly helped whip me into shape, it's just not something that will keep my interest for too much longer. Crossfit, on the other hand, has me utterly intrigued. So intrigued, in fact, I couldn't wait for my first taste of a WOD. Since I'm still pushing myself really hard in my P90X training, I decided to keep it pretty scaled down. To wit:

21-15-9 for time

20lb Right One-Arm DB Snatch
20lb Left One-Arm DB Snatch
Jumping Pullups

My time: 08:07

Well, on a positive note, I have a LOT of room for improvement...

assisted pullups
15:47

James, Eric, and Dave=crazy fast and crazy strong!

65# squat snatches
C2B kipping pull ups

broke A LOT on snatches.

TIME: 11:17

M 34 6'00" 185

Rxd 7:50

#60

when you stand up after the squat it is complete

14:48 scaled sqt snatch to 65#

13:15

Rx'd women's

chest to bar pullups-no assistance
65# full squat snatch

Stop watched died somewhere during round 3 in the hot texas sun! lol Time at the end of round 2 was 7:15...so guessing around the 10 minute mark!Rx'd for women!! Woot!

16:48 as rx'd

M/28/213

As rx'd

13:54

The Snatch went pretty well, my form is definitely improving.
The chest to bar was extremely difficult for me today, guess my upper body is pretty fatigued.

Great Job all, keep pushing! We can always improve

f/40/173/5'11"

Thought I should scale this.

45# squat snatches (they started to feel really good after a while... as long as I ignored my racing heart and sore buttocks)
chin to bar pullups. Broken into sets of 3 and 2

15:02

I have now completed 45 pullups in a workout... next I just have to string more of them together and figure out the kip.

Awesome video Damon!

SUB 75# bs
SUB 80# pd

15:31

14:16 as rx'd
21/15/9
squat snatches 4:33/4:39/2:00
ctb pullups kipped 1:37/1:02/:24

Bwt: 141

Rx'd 4:56

Good luck to everyone at the regionals this weekend!

As R'xed

13:36

m/168

last time- 13:55 w/ chin over bar pu's

this time- 8:37 as rx

PR by 5 min and 13 sec!

21,15,9:

95lb power snatch (11,10)(7,8)(4,5)
ctb pullups (11,10)(6,6,3)(4,3,2)

form not there for squat snatches. 21 reps took about 10min with a lot of fails, decided to switch to power snatches instead.

08:52 05/01/2010

34 yom 225 bwt

burgener warmup

wod (scaled to work snatch form)
21-15-9 of:
65lb squat snatch
chest to bar pu's
time: 12:49

I definately got kicked around today!

16:15-rx'd

I had a game plan and it went away real quick. I train out of my affiliate but coach a triathalon program at a globo gym so I got get my ass kicked at a globo gym, love when that happens because it use to never happen.

Great husband and wife comment Mike. Definately a CrossFitters reply!

32/F

65# Snatches (cheated a few and didn't do full squat- but most were true)
Pull-ups all somewhere between chin and chest

14:28

8:42

M/40/180/5'10"

This past Thursday night we lost the heart of our little gym, CrossFit UnCommon. Franco Aguilar loved CrossFit and was constantly encouraging his fellow officers to join him in the workouts. He loved the challenge and rarely missed, he even would do a workout when he was on the mountain elk hunting and could not make to the gym. Franco served 6 years in the US Marines and spent the last 10 years in law enforcement.

If you can, PLEASE take a few minutes of your time, go to Any Wells Fargo Bank and donate a minimum of $5.00. to the "Memorial Fund for Franco Aguilar". His wife and 5 children need the support.

My little tribute to Franco can be found here:
http://uncommonathletics.blogspot.com/2010/04/thank-you-for-good-times-franco.html

The news story about the tragedy can be found here: http://www.ksl.com/?nid=148&sid=10586939

Thanks, Will McFarland

12:20 scaled up to 115 snatches focused on form but pull-ups could have been slightly better

20:17 using 75lbs

snatch form still needs work but is getting better. Sacrificed some speed for trying to use good snatch form on as many reps as possible.

3 rounds:
no partner assisted pullups
deadman quad raises

m/27/5'8"/145

Rx'd - 18:01

Slow at squat snatches, but able to keep good form...

As Rx'd:

10:25

Kevin
M/51/5'11"/168

15:27

Did 85#/chest to bar pull-ups. Probably could have done the full 95# Rx weight. Only missed a couple of snatches. Thought it best to stay conservative. Next time!

Carole
F/51/5'6"/133

Made up the 70/60/50/40/30 WOD from Friday. With 1 pood kettlebell and hspu to a 3" pad.

15:46

That compares to 16:19 doing it in the other order. With same subs. Also, beats my time from Friday-considerably.

Bingo- one of your best musing yet, and that is hard to do. Nicely written.

34/M/6'00/196

22:01 - Ugh.

Chest to bar contact every pull-up. Taint to paint every snatch. Brutally slow today. 90 Degrees and 80% humidity in the box. Slept 3 hours after working a midnight shift, then did WOD.

Again...Ugh.

as rx'd 7:12

CG E-City CrossFit;
Leary(m/44/5'11/200)
12:50 as rx'd
Oly Lift Cert last weekend came in handy!

Yesterday:

Bike: 40 miles 1hr 57 min

Today: 21/15/9 Squat Snatch,Pull Up Chest to Bar
21: 2:52/2:55 Strict PU
15: 2:54/1:21 Kipping PU
9: 1:54/ :50 Kipping PU

Total: 12:49

Then..5k Run broken into 7:00 Mile 1, 6:30 Mile 2
and Tabata 1.1 Mile at 6:00 pace

I'll enjoy a complete day of rest tomorrow. Enjoy the day everybody

9:33 Rx'd

26/m/5'11"/175
as rx'd
15:17
really happy with form on snatch
I was hitting them just right(haha)
upset though with cycle time
was afraid to string a lot together for fear of bad form
Speal is still my hero! Awesome time Speal!

Just a bar on the snatches, and gravitron pullups. I pushed throught it quick (under 10 min.)

Sidelined with an supraspinatus tendon injury of my right shoulder
Physical therapy + Modified WOD
21-15-9 reps for time of:
1.5 Pood Kettlebell snatch left arm only
Dead hang pull-ups
20 minutes
m/52/218

as rx'd

11:08

wow those squat snatches are intense! i did the bar first then added 10 on each side and i still almost lost the bar a few times!

Can't perform snatches so I did hanging cleans in their place and did some of the pull ups with assistance.

9:50

as rx'd 15:30

21:21

Started with 95# snatch, but form fell apart after about 3 reps, went to 85# for a couple of more, then settled on 75#.

Form was good for all with 75#. Tough wod.

Run 5K, details (such as they are) there.

As rxd
19.09

M/64/199-21-15-9 reps for time of:
67 (for 95) pound barbell Squat snatch
Chest to bar pull-ups
16:10- need to get deeper on the squats; pullups all good.

32 pound barbell
stool-assisted pull-ups

time = 21:00

needed to work on form, so used light weight and took my time. not very good at these yet, but am improving.

M/45/178
9:46

45lbs, far as a could go on pullups
@ farm project
23:35

20.53

I absolutely love this WOD and will be making it up this week. 1st time was 12:50 on 4/28/10. 2nd time was 9:01 on 11/17/09

I'm looking to go sub-8 this time around.

M/26/158/5'11"

Gym is closed. Its raining. I am tired.

Going to Power Lotus yoga.

See ya tommorrow CF.

13:42 for the WOD. Rx'd for the first half, kept the 95 lb, but after 10 reps on the second round I switched to power snatch. All pull-ups unbroken and full ROM.

Cashed out with 5 rounds of:
5 tire flips (220 lb)
10 sledge hammer swings
40 yd sprint with 50 lb bag
10 ring push ups
10 GHD sit-ups

Forgot to start the clock, but was between 10-15 minutes.

M/32/6'3"/200

Used 50lb Dumbbells and did Full Squat C&J to sub for the Squat Snatch

12:03

12:23

This was a good deal more work than Fran. I underestimated it going in, but it all felt good. Really worn out from yesterday's run, though.

14:08

was a mix of squat, half squat and power snatches but i did what i could.

Went slow on the snatch sets trying to capture the elusive deep snatch--still unsuccessful. Probably didn't get below 15 degrees above parallel on any reps except the two where I dropped the bar. I'll get it some day.

Rx'd (crappy, but intensely trying for good form):
15:15

37yoM/188#

CFWU

25:21, snatches scaled to 85#.

I came close to doubling Rx reps (counting missed snatches)...

PS Dear CrossFit: You Rock.

12:13

85# snatch

Pushing out of the chest to bar feels weird to me. I couldn't get a good rhythm. I need to work on that more.

I also wanted to say, I made it 3 months!! back on the 26th of April. \o/

39M/5'10"/170#

W/U: 250m erg row (0:42); 17 ROM exercises; Burgener warm-up.

As Rx: 12:20.

C/D: 8 mobility drills.

New PR by 8:16. Controlled drop after each rep on snatches (no bumpers); kipping CTB pull-ups.

Despite a significant PR, this was still way too slow. Came in with a slight headache and exacerbated my L-shldr injury during the w/u. That may have played a small roll, but I really just didn't have much energy today.

M/30/5'9"/195

As Rx'd 11:59

Scaled 50%
15 x 64 lbs, 11 pullups
11 x 64 lbs, 8 pullups
7 x 64 lbs, 5 pullups
6:25. Done in sets, and don't ask about form.
Nice WOD.

I have been working on my snatch mechanics and it really paid off here. Some pull ups were not full range of motion, time: 13:31.83. Thanks for the fun Sunday workout :)

m/35/160
10:45 as rx'd

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
HSPU to 5” stack x 3,3,2,1,1
Squat snatch 45lbs x 5-5 65lbs x 5 85lbs x 3 95lbs x 2.

As rx’d: 24:44
Foam roll after

as rxed 9:52

squat depth was I am sure not always up to games standards.

not your best work, hungover and tired
13:18

Berg WU
CF WU

10:18 as Rx'd

A little disappointed in this performance but it was done at the end of a long day where I hosted my kiddo's birthday party, put up and took down a bouncy house 2 times, moved it loaded it into my truck, bounced on it for an hour etc... Want to do this again fresh and see how I measure up. Great WOD though. Welcome rest day coming up.

NEVER QUIT!

Speal, you are an absolute animal brother! I always try to beat you, but it just never happens haha.

Been away form mainsite for a while, experimenting with my own heavy programming. Today looked fun though, so I thought I would give it a shot. I feel like I've lost a bit of my conditioning. Those pull-ups were exceptionally hard on the grip after snatches.

As Rx'd 5:16.

Oh yeah, splits were

1:08 unbroken
1:39 16/5
3:09 10/5
3:55 5/5/5
4:45 unbroken
5:16 5/4

22:28

33/m/165

subbed 45lbs snatches. 10:47

modified CFWU * 3

13:32 scaled to 65#

as rx'ed
19:58

Did something to my hip running this morning so I didn't want to aggravate it. Focused on form over intensity.

Sat wod:
70-60-50-40-30
18 minutes.
Beat my time by 2:15.

Sun did 2.5 mile run, rain.
25 minutes

Will make up squat snatches/pull ups on Mon.

Fit mom you set the bar, I'm aiming for you.
Good numbers Kevin C too. Carole your time is awesome. Dr Platek awesome too.
Julie Platt hang in there w/ those dang pull ups, they get easier, just like burpees...HA.
Thanks Playoff Beard for the cudos.
Bingo your Sun musings is tops thank you.

Laura f/47/5'7/150

Barbell squats at 70 lbs.

time: 19 mins 18 secs.

26:00 65# squat snatch no breaks on pull ups

10:00 dropped 95# after a couple of reps to 45# to work on form and technique.

21:09 w/ 2 reps at 95, rest at 45, pull ups on swingset fat bar--max 5 consecutive reps. .6 mi run wu.

14:39

m/21/5'10"/195

19:00 as Rx'd

23/m/6'0/191

15:13 as rx'd
First time with weighted snatches...deceptively tiring. Feel pretty good about it. Probably sub'd a few power snatches, but pullups were surprisingly close to full ROM every time — so much so that I clocked my chin on the bar on the way down from one rep. Rocking a nice little bruise and feeling great.

that was tough. i agree with #112, squat snatches are so intense. mixing that with chest2bar

as rx'd

8:33

As Rx'ed
15:48

F/46y/62"/140# JULIA
12/21-9/15-6/9 reps
Squat Snatches 45#
Band Assisted Pull-ups
22:45

M/41y/68"/155# GEORGE
As Rx'd
35:11. Compared to last time: 8:11 shorter and much better form with deep squats.

CFWU x 3; Ring dips/HSPUs sub'd for pullups

#85
Pullups on Gravitron w/ 25#, did pullups at playground yesterday legit, no pain in elbow today!

17:48

as rxed 6:07
Kicked my ass though...ow.

9:25 Rx

19:40 as Rx'd

26:30 75lbs.

M/24/6'1"/180

As Rx'd:

12:21

M/ 36/ 131 lbs/ 5'-6"
17:35
I used 85 lbs to maintain better form and to keep a decent pace.. I've been working on dropping/ pulling myself under and really using my hips NOT my arms, so I didn't want to regress in my form development for the sake of a few minutes of a WOD. Chest to Bars were not as bad as I thought they'd be... I usually broke one time for a few seconds each round except the last round. The snatches was where I spent my time.. not to mention that the pullup bar is about 50 yards from the weights... good WOD... I'm usually not a fan of Oly lifts for high rep or for speed.. I think that they are more precise and I don't want to regress for speed.. I'm self taught so I don't want to start messing up what I've developed... kind of a cop out, but I'm working on going in the direction of this WOD.. I'll just have to keep on uping the rate and trying to maintain decent form... next time I'll use 95 lbs.. actually the wieght wasn't that bad.. I should have gone Rx..

m/19/156
as rx'd
9:57

m/26/5'9"/175#

Rx'd 15:13

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

As Rx'd with a really slow time 32:38 ha ha ha

I used this more for practice than anything since I have not been practicing like I should. Started to get the movement done with fair at best form. Still I can feel the improvements I'm making.

OooRahh CrossFit

As Rx
15:05
cardiopulminary endurance was terrible today, breathing really hard during the snatches.

as rx'd
full squat snatches
9:42

This one definitely hit my WEAKNESS: the snatch. But um glad I got to do them correctly.

Rxd 29:41.... :(

M/20/5'8"/160

don't have a big enough bar at home so IU couldn't get out wide enough with my shoulders to do snatches... subbed 21cleans and 21push jerks... and so on not sure if its a decent sub but I couldn't find anything online...

90lbs for a time of 9:53

M/25/158#/5'7"

As Rx'd. Those snatches are what slowed me down - I had to make sure my form stayed strong as I'm still new at this.

Snatches broken
All PU unbroken

Time: 16:28 (BM)

As Rx'd. Had to break up the sets a little. Went staright through the Pullups each time. The Snatches got split.

Gelo-8:08

13:02

Ridiculously tough on hip flexors after yesterdays run.

The Porch:
15-12-9
Squat snatch, 95
C2B Pull ups

Couldn't do chest to bar, subbed regular
OOPS I did squat cleans. I knew that weight seemed light...

20min

Definatly need to work on my form towards the end I found myself pressing the bar out at times.

12:43

17 to 18 mins pretty disapointed with that espeicially considering i only did normal pullups

18:28 as rx'd
post- all-nighter for stupid paper.......getting sleepy.... probably gonna have a heart-attack

Rx - 10:30

9'59"
age 41
wgt. 205
as rx'd

Rx'd

7:44

tore ring finger again on snatches

12:32 w/ 65lbs

Paul - 11:23
Gunnar - 12:04
Harold - 13:21
Ryan - 15:53
Chris - 18:33
Eric - 21:15 (75# snatch squat/assist pu's)
Mark - 16:00(95# cleans/24"box jumps)

21-15-9
ez bar squat snatch
smith row on 6th

11:08

RShoulder bothering need to work on depth on squat snatch

M/35/5'9"/200

13:56

Went light because it was first time with squat snatch. All squats were below parallel and all pull ups were chest to the bar.
56 lbs - squat snatch

9:31

15-12-9 w/ 95# then 65#
13:57

As rx'd
19:18
Pull under on the snatches.
Push more on the CTB.

9:40 not rx'ed

Snatch was with 75lbs

all CTB were true CTB, had to re-do a couple misses.....Sucks when you decide to call misses on yourself!!!

I realize that I need to do CTB more. They are just hard enough to cause broken sets, but still work through them.

all squats were not full, but the best I've done with snatch...PROGRESS!!!

13:56

M/29/181/5'10"

as rx'd

11:55

25m/5'10"/175lbs

As rx'd. 9:57.

m/41/6'0"/192

scaled to 75#, focused on improving form

10:47

12:16

wow that one ate my lunch. like doing fran for the first time without any cf training.

14:33

14:22
My Squat Snatches were pretty bad form - maybe a 1/2 squat on each one. Used 100# barbell.
Pull-ups had a 90# assist

As Rx'd - 14:43

11:58 without C2B

As rx'd, 8:46. PR by 2 minutes, and all snatches had proper depth (as opposed to when I did this last year).

A little disappointed with this today. Happy with the PR, but I was dying through the first 2 rounds of this - found my stride in the last round. Inefficient snatches in round 1 (probably should have done more light snatches or snatch balances in warm-up). Found a new goat - CTB pull-ups really slowed me down today; could not string them together. I may start adding a few of these into my warm-up for practice. Splits were 3:30 / 3:30 / 1:45.

M/33/1606'1

9:28

Subbed snatch with squat clean thrusters-40 lbs...it's all the weight I had...a stainless steel encased poker chip set...hahahaha

12:25 as Rx'd

14:11 scaled to 45 pounds

Jonathan (me) 5'10" 160 - RX'd
13:03

Patrick - 5'8" 170 - RX'd
13:59

m/41/184

CFWU x 1

Scaled to PVC on snatches (working on skills)
90 lbs assist on pullups

10:33

32 minutes and a lot of reaction from the rest of the people at the gym! I felt like I was going to be burned at the stake or something.

11:21 rx'd

CFWU x 3

Hang Power Snatch Technique: 5x45, 3x65, 3x85

WOD: 21-15-9

1. Hang Power Snatch 95lb
2. Assisted Pull-ups (90lb)

14:27

M/40/6'1"/250

m/22/185

normal pull ups, everything else as rx'd
a lot harder then I thought,

13:40

11:39, subbed KTEs instead of C2B pullups, right pec still bothering me. Really happy to get the snatches at rx'd weight and with good or at least decent form.

Buy in: rounds of DUs, GHD situps, BE, pushups (gingerly), OHS.

17:34 as rx'd

Maybe some day I will be good at these darn squat cleans lol.

9:50 as Rx'd

CFWU x3

16:00
as rx'd

7:33 I need more space in my celing, I destroyed my horns!

Subbed 65

about 15 min

not 100% comfortable with the squat snatch, so i took my time on those:

as Rx'd:
12:29

7:54 as rx'd.

Ran 5k
Did this Wod at 10:55 (had to scale snatch to 75lb)
Did 150 situps
Pretty hard WOD; grip went

Scaled to 75# and normal PUs

16:12

A lot harder than I thought.

m/47/177
used 125# with the rep scheme 12-9-6 with a time of 10:38

M/33/5'4"/140lbs
As rx'd
11:21

m/41/6'/195
just had knee surgery, subbed 95 lb presses for squat snatches
8:27

pack
65lb
12-9-6
7.18

24/m/170lbs/70"

as RXd
10:13

cfwu x 3

subbed 35lb dumbbells..

10:26

10:56

As Rx'd:

17:21

21's - 7:34
15's - 13:47
9's - 17:21

Snatch form finally started coming together during this WOD. First time I have felt 'comfortable' with the movement really. Felt good...lots of room for improvement though!

M/33/142lbs/5'5"

As rx'd
12:00

Porch:
15-12-9 (did 15-9-6)
Squat snatch, 95
C2B Pull ups (assisted with double blue band)

Time: 13:45

Very difficult to get the full squat on the catch portion of snatch. I think I have some flexibility issues in my lats or back because I can't get that low when my arms are over my head. Otherwise, my arms drift forward. I pulled out the blue band again because I haven't been satisfied with my pullups. My pullup bar is too low and I've found that I tap my foot on the floor at the bottom of the exercise, thereby avoiding the initial pull. So I rigged up the band and worked primarily on the first pull of the exercise, not letting my feet touch between lifts. Yeah, I need to go back to the basics. . . .

Also, I misread the wod and ended up doing 15-9-6 (I thought the numbering seemed odd??). Good wod!

17.49 as rxed
squat snatches were pretty lousy.

age 20 bw 170

11:55 as rx'd

chest to bar pullups felt pretty bad today. had to do sets of 3 and 4

21 minutes
scaled to 55 pounds and worked on form doing extra overhead squats

F/34/5'3"/108 WOD felt good :) Sub less weight and asst pull ups.

Rx'd

12ish. forgot my stopwatch. had to use the gym clock.

Today was the first round of snatches I have ever done. It was terrible. I wish I would have had a video camera to record the hilarity. I kept cleaning the bar...

Now that I've got the form (sort of), gotta speed up!

scaled to pack: 15, 12, 9
Time: 10:12

I forgot my gym shoes so did this in socks. Very Slippery!

M/25/5'9"/178

Time: 17:55

Crappy time, but as rx'd. I hate working out at the Globo Gym on a monday, its so packed, so I had to wait a couple of times for the pull up bar.

DO WORK!!!

May 3rd

12:15

Me and Big Pete did mostly hang snatches because we don't have bumper plates. Pullups were definitely not chest to bar. Both finished just under 20 minutes.

m/50/165
23 minutes= every set broken except for last pullup set.

65# snatch

11:12 pull-ups were the killer (only 3-5 at a time)

started with good form, but mostly power snatches and shoulders to bar only by the end

16:37 (85#)

16:22 as rx'd

Subbed Balance Snatches (Squat - I think), have to look at the video to make sure I actually did it right.

Anyway -

10:30

After the timed 5k, as rxd 16:29

m/30/6'/165

21,15,9
70lb squat snatch
ring pull up

10:25

still working on good and correct form on every rep with snatch. ring pulls were to mostly to chest. everything broken, tough.

65# snatch, decent form.
Pullups weren't from a dead hang

9:59

As RX'd: 16:23

Especially slow at the beginning for full snatches. Towards the end despite my best efforts, ened up doing power snatch to OHS instead of just full squat. CTB PUs unbroken every round.

M/32/5'9"/150

Subbed 75lbs snatch. Happy with the form on them, but had trouble getting into a rhythm of reps.

16:22

Used 55lb (25Kg) bar
pull-ups on rings
13:01

Used 25Kg (55lb) bar
Pullups on rings
13:01

As Rx'd

18:25

Squat flexibility getting better but still not all the way down on the squat snatches.

Pull-ups almost all chest to bar but broken sets since I got to a couple points where I couldn't get high enough on the bar.

47/ 5 11.5/154

Form too poor for snatching under pressure
21/15/9
Cleans - light weight
Chest to bar chins

about 10 minutes

29/m/178/5'11"
95# snatch
Time:17:00

3 mile run
22:25
then
15 and 9 rounds
75# clean
Pull Ups
4:53
had baseball game and had to leave

30 m 68kg

As rx'd in 23 mins. Tough one!

CFWU (3x10) plus some snatch practice to find the right load that was challenging but still allowed full ROM on the exercise.

Scaled the snatches to 75#, pull-ups as rx'd.

11.07

M/50/151/1-1-06

"Fran's Snatch"

45# Oly Bar
Standard PU

9:14

NB: go to 65# next time.

9:42 rx, next time concentrate on dropping under the bar from the start.

As Rx'd 8:58
That was evil.

33 lbs snatch squat ( used lower weight to work form, low squat)

strict pullups

15:37

With Adam at the CB xfit. Subbed ~30# DB cleans, each side, regular PUs.

~8:45

28/F/5'3"/115lbs

Rxd w/65lbs (I assume that is the female weight?)
8:48

33/5'8"/170lbs

As Rx'd 10:05

No bumpers
Dumbell cleans and press with 35#

12:40 seconds

M/41/197/6'

As rx'ed 23:30. Too slow should have scaled the weight.

EJ
M/37/170
14:15 SUBBED RINGS TO CHEST PULLS
EJ

9:55 as RX'd

20:46 as rx'd

Did at work after full game of b ball in super hot gym...felt good though

14:50 as RX'd. That one felt like getting hit by a truck.

37/m/6'/185

As Rx'd
18:21

My form with the squat snatch could have been much better. In some instances I did not go low enough. If truth be told, I might have been better off scaling it a bit to maintain proper form.

male, 37 y/o, 149#, 68"

time 22:18

31 yom, 190 bs

9:20

only barbell on snatches

20:30
85 pound snatches and deadhang pullups

I've never done Olympic lifts. Looked at videos and did snatch balance with 85#. Had to do jumping pullups to finish sets of pullups (don't have the kip down). Didn't bother with time, just trying to get snatch balance down.

21-15-9 reps for time of:
95 pound barbell Squat snatch
pull-ups

18:48

My two least favorite exercises and they got me today. Need a lot of work on my squat snatches

subbed power snatches and reg pullups
14:37
next time will scale and do full squat snatch

M 36/5'10"/170

12:40

+ bench press
20 x 95#
2 x 185#
20 x 95#
1 x 185#

13:20. Subbed 65lb squat snatches and regular pullups.

As Rx'd:

12:20

Did my ctb pullups on rings, as per the usual in the tree. That always makes things a little more difficult. But, the true limiting factor was all in the snatches. my legs and forearms got smoked for some reason and these quickly became heavily broken, but i always did at least 3 continuously throughout. I really feel like this should be sub-10 for me right now. With proper snatch supplementation i think that'd become a quick reality.

35# dumbell cleans and press

12:30

didn't work for time...working on squat snatch skill
but as rx'd

Press 5-5-5-5-5 (130-145-160-175-195x4);
WOD, Scaled to 75#;
11:49

16:47

scaled to porch: 15,12,9: 8:34
looking at everyone else's times, I guess I shouldn't have scaled, but I was trying to keep it at a level where I could do it without much rest.

Too busy today to hit the gym :'(

13:49

Greg
M/35/5'11"/196

18:38-as rx'd

Abbi
F/33/5'1"/113

scaled to 45#
15:54

13:52 as rx'd

11:27

scaled
21-15-9
65# snatch balance
reg. pullups
9:34

Cf warm up x 3 rds. No pull ups.

Me- (subbed 65lbs for squat snatches) Time- 7:06
Lori-(Subbed 25 lbs for sqt snatches) Time- 7:45

Then made up my 5k run. Time-- Me- 26:38

After a 12 hr work day. Smoked!!!!

C-
10:32

13:42
regular pullups (all straight thru)

thought I'd scaled to 65 lbs, actually did 95 with bumpers. Form not pristine

Subbed 75#: 12:10

@ the sweatbox

Did 30 reps of
rollin- thruster- grace
w/ 135#

15:24 (PR) by 7 mins

WOD
as rx'd , snatches @ 45.5kg, 21.24

Not one i think i'll ever rush through,as i like to re-set for each snatch and concentrate on form,rather than have the bar goin all over the place,5 misses on 1st round,1 on each of other rounds,pull-ups ,nae bother,all chest or sternum smashing off the bar,legs got a waxing wi the sharp Eleiko bar !for what it's worth ...!

as rx'd

13:07

21-15-9 reps for time of:
95 pound barbell Squat snatch SUB Power Snatch
Chest to bar pull-ups

18:04

17:38 as Rx'd.

Small 25#'s made for long ROM and snatches.

M/31/5'9/175

11:35

Only the second time doing the Snatch and probably had less than adequate form. When I would stick one correctly I could definitely tell the difference.

21-15-9 reps for time of:
95 pound barbell Hang Snatch
Pull-ups

10:20

Key was to split the early sets in half and then abondon sanity for the last round. This one really crushed the forearms!!

M/25/5'11''/195

45# snatch
18:44

well - this took too long

wanted to do 65 (really 67)#s, but seeing as my 1RM is 83.5, I decided to do 75% of that and make it 61.5#

Squat snatches were more like power snatches plus a OH squat, and they were slow and tough - couldn't really string them together, and they were crushing - such a HUGE difference from when I do 45#

Time: 25:32 EEEEEEEEEK got work to do
Pullups were not C2B, just regular kipping

Not RX'd

21-15-9 reps for time of:
65 pound barbell Squat snatch
Chest to bar pull-ups

Completed time: 12:32

Missed...down on vacation in St. Pete Beach Florida.

@superfitness

subbed 95# OHS

8:21

rxd
9:13

Wow....

31/m/71.6"/173#/Gold's Gym: Killeen, TX

CFWU x2
Burgener WU

12:23 as Rx'd

CFWU x1 for cool down

8:00

1st time squat snatch. sub 75#

13:35

35yom / 208lbs

Puppy/Pack Hybrid:
12-9-6
45# Squat snatch
Pull-ups

5:46

I'm getting better at the depth and stability required to do a snatch/OH squat. I've been stretching more lately, and it's really improving my form.

CFWU
17:04
M/49/197#/72"

15-12-9

14:16

a hell of a lot tougher than I thought it wld be. prob should have scaled weight a bit.

65# snatches from the hang: 10.46

well, taught class (1/2 barbara) and did this WOD during:
cinco de mayo WOD:
45-50-60-60-60-60-60
didn't have a heavier DB. short rest then:
21-15-9 of
95# Snatch
C2B Pullup

7:09

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

m/36/5'9/176
CFWU-1. Shortcut. Slept in. Needed to make up time. Superman. No Burgener or DU.
11:38
Pace terrible. Tried to maintain chest to bar integrity on PU though.

11:00 maybe 11:01

No missed reps/attempts

Dropped the bar from overhead after each snatch, next time I'll try to do the first 21 unbroken.

Pullups broken 10/6/5, 10/5, 9

M/41/197/6'
As rx'ed Time 13:33

M/38/188/5-10
AS Rxd

12:31

21-15-9
95 pd sqt snatch
chest to bar PU

AVg HR = 74%
cal = 240
delta HR = 175-118=57
Rnd 1- 21
3.06 68% 4- singles
1.53 76% 10,6,5
Rnd 2 - 15
3.21 74% singles
1.32 77% 7,5,3
rnd 3 - 9
1.41 77% 7x1, 2 at end
0.55 80% 4,3,2

Rode bike to gym, then bench press wkout with NAPS. legs still sore from previous day.

CFWUx1
22:48

21:25

85# power snatches

Missed...down in St. Pete Beach Florida when this was called for.

11:52 as Rx'd

as rx'd. snatch form is improving

TIME - 16:07

100502

12-9-6
Squat snatch 65#
21-15-9
Pull ups (mostly jumping)

17:43

rx'd 12:30

13:30

Subbed squat cleans for snatches.

14:21

[14:21]

18:54

m/178cm/87kg/34y
13:40
pull ups (chin)

scaled back to 65# as I get back into working out after 2 weeks off

11:50

15:00
21-15-9 reps for time of:
95 pound barbell Squat snatch
Did ring pull ups instead of bar pull ups.

M/34/177

21-15-9 reps for time of:
65 pound barbell Squat snatch
Chest to bar pull-ups

9:25

rest

3 rounds (not for time):
ring dips, 8 reps
95# back squat, 8 reps

rest

little jump rope warm-up

4 rounds for time:
run 1 mile (treadmill/2%)
15xknuckle push-ups

33:25

23.m.140.65"

as rx'd
13:06(PR)

45#
16:04

45#
16:04