3..2..1...GO BABY!

30/M/146/5'10

HAHA! Did this AS RX'D Last week time was 13:43 Aiming for Sub 10 this time.

Have a nice one.

SANTI

Nothing like a few snatches after running.... bring it!

i know it says power snatch, so we must retouch the ground each time right? can't hang snatch

Blair is the man.

Who will catch my bar as it flies over my head??
Aarrggg

THere is a Video of Josh doing this WOD on July 3rd 2009, His time for Randy is 2:42, Insane but it is there in the same video of the SWAT guys doing the WOD.

RIP Randy.

Think I am going to scale this up to 89# as our lowest bumper plates are 10 kg. Should be fun...

#4. From the floor to overhead.

Blair Morrison is my HERO!

stellar pic...how far did he farmer carry dat KB for the image? just awesome...

Substitution for no Barbell?

I was thinking 100 45# DB power snatch alt each rep.

I love Gullfoss! And to Toddy #10, he probably didn't have to carry it far. The parking lot isn't far from the falls.

That is a sweet pic.

Made up SP rep 5:
75-80-85-85-85

Rep 5 of 85 was a slight bend in knee on last two rounds but since 85 was my 1 max not long ago, I will take it!

Erin

I saw this towards the end of yesterday's posts, and thought it was worth repeating:

Did 'Cindy' this a.m. finally got 20 rounds in 20 minutes. Was just grabbing pullup bar for 21st when timer went off. This was my goal!
M/58/5'9/145

TLE (post 145)

Just want to say, as another post 50 guy, that this is cool!

Dave T.

Congrats Dave T!! That is awesome!! :)

Erin

Ok...I am new to Crossfit, and have looked in other places, but have not found the answer..

WOD says 75 pound.

Question: Is that counting the bar as part of the 75 pounds?

Randy

#15 Erin
That was TLE who did the Cindy; I was just reposting! :-)

#16 Randy, it's 75# total, including the bar.

Dave T.

Yes, this counts the bar Randy.

1- 45 lb bar
1- 10 lb plate per side
1- 5 lb plate per side

= 75 lbs

Welcome aboard, good luck.

Thanks Dave T.

9:57 as rx'd

LOL, gotcha ;)

Congrats TLE!

Erin

This is gona wreck my grip !

13:20 scaled up to 95lb.... acl gets real tight during high intensity snatch's??? its about 7 months off its surgery is this normal?

a little bit ago
4:58 rx'd

22/F/155/5'5 As Rx 75# Time- 11:33

QUESTION?

What are some of the exercises or stretches to Help lift the elbows up more when you are doing a Burgener Warm up as well as when you do snatches, I seen that the more you raise the Elbows the more the bar stay close to the body.

Lifting is my weakest event and snatches are my weakest ever.

Any help will be Appriciated. As an Athlethe I Belive that the Snatch is the Greatest Movement ever.

SANTI

@ #16...

Not being rude... but READ THE FAQs!!! The answer is in there (as are many other questions that repeatedly pop-up in the comments section). It doesn't take that long to read through them and if you "ctrl+f" you can find your answer in seconds. :-)

Great wod named after a true hero.

Crossfit Sri Ram Ashram, India

Arvind rx
Gautam rx
Bachendra rx
Unfortunately the watch stopped at 9 seconds.

#23
Hate to break the bad news but it took me several years after I had my ACL done but I will tell you it is as good as new or even better. Just train like normal and dont favor that leg. It will get better and better and more flexible.

7:37 as rx'd

This was Crossfit Lee's Summit's Hero WOD for Memorial Day.

I bumped the weight to 100 lbs. Time 8:20

Jake

Regarding the South Central video:

What was that? Were we supposed to understand that on some sort of subconscious level? My brain couldn't process the 5 clips per second.

And yesterday I commented on how much I loved the video and it was removed. Why is that? Am I doing this wrong?

#23 Dennis,
the ACL is a ligament and can't get tight or contract in the same way a muscle can. You are probably experiencing inflammation of the joint or meniscus which is relatively normal post op for a little bit, but it varies based on the person. I still have the same problem after very intense, heavy load training, and I'm almost two years out from my operation Has your surgeon cleared you to resume full activity yet?

As long as you are not experiencing pain with the sensation I would say that you are ok to continue, but I'm also not an orthopaedic specialist.

not flexible enough in the shoulders for snatches yet... anybody have any possible subsitutions? or should i just try them since i wont be dipping so low, therefore I shouldnt have my hips to far back because theyre "power" snatches?

#10 I had the same thought about the farmers carry. I learned the hard way that 24kg long farmers carries ( > 800m) are devastating.

as Rxed

11:45

* i lost track so I did 5 more just to make sure I did all 75 reps.

ok so I've always liked the "train like you'll fight" concept. I am preparing for a career in law enforcement and because the usual cop gear weighs 20 to 30 pounds, will I be better off doing all WODs with a weighted vest?

Thanks for the help and playhard

as rx'd

12 mins 51 secs

Tired very tired, been traveling for four days, but I was able to sneak this one in. It was difficult towards the end to not pull with my arms. As Rxed 10:40

Oh man, this should be very interesting...I've only done snatches 3 times in my life LOL.

75 pound Power snatch, 75 reps for time:

09:10

Followed by 4 rounds of:

400m run
10 kettlebell swings with 55 pounds.

12:24

What can u do in you dont have the bumper weights for the snatch workout.... Cant be throwin down the regular weights.... any ideas?

12:46

m/44/185

4:54

75 75lb power snatch: (21,8,8,10,8,8,8,4)

5:37 06/02/2010
5:20 07/07/2009 (hang power snatch)
6:33 07/02/2009

I'm a newbie to crossfit; this is my first time ever doing this exercise...

15:09

Know what's so cool about Iceland? Nothing but a little teeny rope 6 inches off the ground preventing you from falling to your death. Love it. You'd never get that close to such amazing beauty here in the U.S. Everyone should visit Iceland sometime in their life. Having been stationed there many years ago, I can attest to it's incredible beauty.

#43. We use the parallettes. If your using a 45lb bar, put regular 5s on each side. Start with the bar resting on the parallettes, and touch the parallette at the beginning of each rep.

disappointing: 11:16 as rx'd (2 min off pace from last time)

6:35

4:19

5:37

F/41/5'6/155
75 50# power snatches
6:19

35kg
7:40

It would be great to have the 5kg plates that were as big as the 10kg plates...

the movement gets a little bit to low...

5:38

4 min 22 sec

M/42/5'11"/180

As rx'd
7:50 (PR)

OKAY CROSSFIT COMMUNITY,

THERE IS A DEBATE IN MY UNIT OF WHAT IS EASIER A JUMP ROPE OR A JUMPING JACK

Here are the points we are making

The debate came up on a workout called "Ivan the Terrible"
100 JR
50 pushups
50 situps
50 lunges
100 JR
40
40
40
100 JR so on and so on to 10 of each

Basicly we are arguing that with a jumprope if you are skilled with one your time is going to be faster but if you are not skilled you are going to hit yourself, catch it on your foot, have to stop and go and many other things that could slow your time down.

Now for the jumping jack the arguement is that there is no way to say exactly what "is" a jumping jack... is it the arms fully extended at the top with the hands clapping over head and the feet more than shoulder width apart OR is it feet shoulderwidth apart with the arms bent at the elbow and the hands just above your head?

HELP SOLVE THIS DEBATE!!!

Thanks,
CHECK

29/6'8"/217

8:58

206 lbs

as rx'd 11:40:92

RX'd 3-7-15-10-10-10-5-5-10
19:22
Heart rate 172 at 3ed and 7th sets

38/M/6'0" 240#
RX'd 3-7-15-10-10-10-5-5-10
19:22
Heart rate 172 at 3ed and 7th sets

5min 49secs as RXD

Great WOD

8:34 Rx'd

34 double under's, tied my record, goal is to hit 50 in June.

12:58 as rxd

Only my third day following crossfit.
Took me a while to recover but loved it.

8:55 as rx'd

got to just over 50 in 15 minutes. Lost count... I think I did rep 19 about 4 times :) Most important, I think I got the lift slightly correct.

m/33/6'4"/204#

Scaled up to 89#, smallest bumper plates are 10 kg..
12:33

I'm still a virgin of th snatch so I did the Snatch-Balance to get the technique first followed by 30 over head squats. No time was kept just want to complete it. If anyone has a better way to train for the snatch please let me know. send it to my email thanks

M/27/6'1/212

As Rx'd

4:45

Not my best stuff.

more national press...

http://www.baltimoresun.com/health/fitness/bs-hs-crossfit-training-20100602,0,6505435.story

50lbs
11:14

Hey SANTI,
Thought Id offer my two cents on the snatch. With regards to elbows high and outside Id make sure your grip is in the right spot for your shoulder flexibility. You should put your elbows at right angles at shoulder height (scarecrow position)and grip the bar at that distance. You should be able to do a pass through at this position. Next I would work on getting to full hip extension before you start shrugging with the shoulders. If you jump prematurely the weight will swing out in front. I practice the Burgener Warm up with weight and do the dip drive and bar to chest level if your having probelms keeping it close. From there its just extend to overhead (IE Muscle Snatch)Dont overthink it. jumping from the right position with the bar on your thigh (or pockets position)and not pulling early will fix a lot of problems. If the dead lift part of the lift throws you off just practice from the hang.
Hope this helps,

as rx'd

7:47(9:04 last)

The Porch:
55 pound Power snatch, 75 reps

As Rx'd 6:23

32/M/182

as rx'd - 8:06

last time was 8:42 and I just realized that I only did 70 reps last time.

Wanna get it under 6 min.

To Randy, his family, and his brothers and sisters at LAPD SWAT my prayers and thoughts are with you on this day!!! INVICTUS!!!!

5:47

M/22/6'1/188

AS RX'D - 8:30

HARDER THAN I ANTICIPATED.

16min 39secs

Awesome...ly knackered

Rx'd 8:55

Harold: 4:09
Dash: 5:24 (45#)
Gunnar: 5:38
Shaun: 5:38
Paul: 5:48
Jen: 6:19 (45#)
Chris: 7:42
Eric: 7:58

as rx'ed 5:28
175 5'11 30/m

#73 - thanks for those tips on correcting the snatch (posted for Santi) I'll be doing this tonight, so I've not tried it out yet, but this should help a lot.

First time ever doing snatches so there is much room for improvment.

55#for first 40
45# remaining 35

13:32

f/27/118/5'2

30/M/146/5'10

AS RX'D

SANTI 08:53 (PR)
Tebedo 7:12
Bowman 10:30
Delano 7:44
Edgbert 8:36
Sgt V 4:22

Zwacky (65 pounds) 7:30
Stokes (65 pounds) 11:13

Nice WOD: SGT V Impresive to see how that guy did all those power snatches with a shoulder width apart grip, the guy is so Strong that he is upthere with the Elite Guys in some of the WODs. I am still in shock to see how well he did.

After the WOD did 30 GHD sit ups as fast as i could and Practice on the Butterfly Pull ups.

Nice WOD RIP Randy.

Paulpersizzler thanks for the Advice very Important key points about the Grip, the Hip extension and the deadlift part of the Snatch, I will put it into Practice this afternoon to see how it goes and keep practice everyday.

Have a nice one everyone.

SANTI

m/27/5'8"/145

Rx'd - 8:18

6:32 rx'd

As rxed : 6:45

5'9"/185#/M
Couldn't use a barbell with the ship rocking...
50# Dumbell alt. Power Snatches.
11:38

As Rx'd - 6:59. JC got 14:45.

Followed this with the final round of yesterday's 800m runs WOD, as we ran out of time during yesterday's lunch break to do it.

4:05. (Other rounds were 2:50, 2:50, 2:45)

Have a good day everybody. Wreck this WOD!

7:10

As Rx'd - 12:51

R.I.P. Randy. 6:41 RX

“Randy”

75 pound Power snatch, 75 reps for time.

Time: 4:15.53

WOW! That kicked my arse! 40,25,10.

Wasn't sure how today would go. I was in there air most of yesterday and I wasn't able to eat enough.

as rx'd

5:06(pr)

45# 6:59

M/53/6'0"/212

Randy,
Réquiem ætérnam dona ei Dómine;
et lux perpétua lúceat ei.
Requiéscat in pace.
Amen.

"Illegitimi non carborundum!"

6:54 as rx'd

6:22 last time.

For the power snatches do we have to go all the way down to 90 because didn't see that in the video. Comments please

as rxd: 5:34

55 pound Power snatch, 75 reps for time.

tt = 6:16

26/M/5'9"/163

7:30 as RX'd
125 degrees today in iraq, the gym with no AC was nice!

First time on the Power Snatch, hit it in 14:23. Will be aiming for better times in the near future!

22/M/5'9"/172

As Rx'd

5:06

Humberto

Neck is hurt so we used only #35
10:51

Karla
#30
14:10

as rx'd
7:13

It'll be tough for me to get room in my gym to do power snatches with a barbell. So I'm planning on doing this with dumbbells. It looks like doing this with 50-pound dumbbells will be pretty close to the prescribed workout. Do you guys agree?

between 65-70#, not sure had to use home weights on a curl bar
10:29

16:03

Terrible, but that's what happens when you take too much time off.

Today officially marked 2 full weeks of crossfit. As Rx low 9's. My workout partner did his in low 7's. My goal was under 8, but I'll get that next time I'd hope.

I have also started rowing as well. Is that ever part of the WOD or is that more of an on your own workout? Today's row was 500m in 1:40 and 1000m in 4:00 after Rx WOD. Yesterday's was 500m in 1:35 , 1000m in 3:45, and 2000m in 8:50. Decent? I had only mentally prepared for 1000m so that last 1000 was rough.

26/m/6'0/215

2010-06-03: 5:53
2009-07-03: 7:27

8:05

Kevin
M/51/5'11"/169

"Randy"
8:16, as Rx'ed (PR)

Last time was 8:18, with only 65#.

Carole
F/51/5'6"/133

Can't do snatches because of hand issues, so did:

12 minute AMRAP of
5 pull-ups
10 push-ups
15 double unders

9 rounds + pull-ups and push-ups.

42/m/176cm/73kg

As rx'd

6:55 PR (last time 7:38)

7:23 RX'd baby! Woohoo!!

as rx'd
first time
8:19
39/m/69"/185

as rx'd

7:16

m/20/172

5:21 as rx'd

180/m/23/5'9

Used Brand-X scale for porch> 35# shoulda use more wt. 5:50

As Rx'd
15:47

65# 50 reps
6:15

7:40 - that was harder than it looked.

8:43 as rx'd
PR by 4:01

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

As RX'ed: 6:51 (PR)
Last attemp was 8:30, even!

That an decrease of 99 seconds or 19.4% increase in speed! I am stoked.

Followed that up with my gang where we did a little Tabata Surprise: They pulled exercises out of two bags, A & B. We did each of the 6 athletes exercises for 2 minutes of Tabata. It ended up being:

- Good morning & burpees
- push press (40lb db males/20 or less females) & wall balls
- squats and box jumps
- pull-ups and tuck jumps
- deadlifts (135/95 or less) and split squats
- DB swing and broad jump

Death by Tabata if you ask me... it was good fun though.

24/m/180
9:19 - hang

What falling off was there...

10:19, vice 5:44 a year ago. Onward with the rehab...

scaled up to 65#

Seemed like a good idea for the first 30 reps.

TIME: 8:53

Then took on a little ditty from Merle McKenzie's Affiliate~ CrossFit USA (Berlin, CT).

15 rounds

15 deads 135/95
15 push ups

95# deads
chest to deck push ups

TIME: 17:30 Oh my!

#113~ Nice work on the PR Kevin! Carole~ that sounds like a quick gasser with those double unders in there-good for you!

12:15

After 3 weeks of having my ego crushed because I could not complete the
WOD I can finally write as rx'ed!!! 10:42

My hat is off to all of you older guys like Jim #98 who do so well. In my gym I am one of the strongest guys but on this board I am such a pip squek. It is hard to grasp sub 5.
Beron
m/46/165/5'8

M/29/6'5"/230

As RXd in 10:42 In sets of 20, 20, 10, 10, 10, 5

Cardio became a big factor for this one. I plan on cutting this time in half the next time it comes around!! MIND OVER MATTER! REST WHEN ITS OVER!!

RX'ed Time 8:35

Afterwards 500m row and Double Unders to finish for today.

11:12

Rx'd
9:49
3 sets of 25

Did the WOD at 11 with the studs of our crossfit program. Finished in 3:25 R'xd I thought. After looking at the times second guessed the weight of the bar. After weighing it, I had to erase my name due to the bar only weighing 37 lbs instead of 45. Going to do it again at 5 though. Oh well, first time doing Randy so I will call the first one my warmup set. RIP Randy.

As Rx'd

12:58

M/23/167/5'8"

CrossFitting for 2 months, then had a palonidal cyst removal on my tail bone. Just got back in the swing of things in that last 2 weeks. My "Randy" is 9:38.

as Rx'ed 11:36

"Randy"

75 pound Power snatch, 75 reps for time.
time 10:23
last time 11:04

all reps from ground. I so wanted to hang power snach them!

Tore off some skin on my ring finger on my right hand. Bleeding a bit.

M/24/5'6"/165

As Rx'd 5:40

My first time doing this and accidentally used 65 lbs.

12:05

Not great but you can be sure I'll improve next time.

m/28/6"/160

M/36/6'1"/175

72# due to heavy collars, 75 reps from ground...

Last time 16+ minutes for 68#! This time, 7:50... felt awesome. Attribute better time to practicing on form.

M/5'10"/38/180
As Rx'd 6:10
First 25 unbroken. The last 15 were harder than hell in sets of 5.

6:30

M/34/228/6'

8:35

8:47

Broken into 20-12-10-10-10-9-4

6:29(PR)
last time was 13:40!
I have been getting better at taking breaks, working on deep breaths/controlling my breathing. This is definitely helping me stay focused while I rest, instead of aimlessly pacing around.

as rx'd 6:16

As rxd
6.10------pr is 5.56

M/24/6'1"/180

As Rx'd:

6:39

M/26/140/5'11"
as rx'd 7:42 not pr

7 min.

5'8"/M/197/38

To #47 Jen:

That place in Iceland looks absolutely amazing and I hope that I can go there sometime in my life. I just wanted to point out that you CAN get close to that kind of beauty here in the U.S.

http://jezzbean.files.wordpress.com/2009/12/morning-glory-pool-yellowstone-national-park.jpg

http://www.photography-edu.com/wp-content/uploads/2009/03/yosemite-fall.jpg

http://robertarood.files.wordpress.com/2008/06/tetons.jpg

These aren't my pictures, but spectacular none the less.

Sending good vibes from a lone crossfitter in Wyoming.

6 minutes.

7:24 as RX'D

20:14

3 rounds:
single arm overhead dumbbell squats 12lbs/25lbs
lateral trunk extension & flexion

26/m/5'11"/212
5:42

M/30/5'9"/185

rx'd: 7:55

HI this was my first time with crossfit I am 17 years old and i did it in 8:44 is this a good start ? :)

subbed 95#

10:11, just missed my push for under 10 minutes, then I threw up....

Rx'd 5:15

25-20-15-10-5

Finally back after battling tennis elbow. Anyone? It's really a pain. Pull ups still hurt and some Olympic lifts with pulls strain it. Kept weight light so I could get back in the groove.

8:28 at 35 lbs

Chin up!
Olive

7:13

as rxd
6.10----pr is 5.56

m/36/155

"Randy" as rx'd 5:47

Andrea 45lbs 7:08

50/m/145
10:55

did the wod yesterday in my new vibram five fingers and fear that I'm now crippled.

M/44/180

As Rx'd - 8:43

Rx'd 8:45. Cash out light dead lift.

Check... accuracy is a component of fitness. jump rope requires accuracy. jumping jacks don't. that is why they are better.

f/40/173/5'11"

75 power snatches with Rx womens weight 55#

time: 6:35

last time 7:31

7:13

5:55 as rx'd

As rx'd:

7:54

55/175/69"

As Rx'd in 5:15.

M 42 5'11" 190

7:55

As rx'd
6:25

As rx'd

11:45

subbed 85# Snatch Balance
19:24

and my time still sucks, for sure my weakness.

Brand x scaled plus some
65lb x 75 6:46

CFWU x3

had to make up 4x800m from yesterday first
rested about 5-10 minutes after finishing and then started Randy

10:54
as rxd

Not excited about the time, but I'll take it.

7:15 as rx'd

forearms might explode...

9:53 as rx'ed

M 37 6' 185

Rx'd 4:24

CFWU x 3

WOD: Randy as Rx'd

7:56

M/40/6'1"/250

13:20 as rx'd

is it just me, or do crossfit workouts neglect the pecs somewhat? I see alot of workouts sporting DL, KB swings, pullups, handstand pushups, squats, and sprints, but not very many pushups, dips or bench presses.

is there a reason for this? it seems muscle and fitness has a better idea of a balanced physique.

4:52 as Rx'd (PR)

Love this WOD and was happy with the PR but I know I have a better time in me. Did some front squats afterwards and starting to finally see some gains there too.

NEVER QUIT!

2.5 mile run wu x 2

75 x 75# power snatch
form was schight!
19 minutes

20 laps in pool cooldown

Warm-up
9:05 as RX'd

followed with 30 burpees

#182 the routines in crossfit incorporate all body motions that spark growth throughout your body unlike single joint excercises. I did M&F for years and so results, but once I added Olympic lifts to my routines there was a substantial change in progress. I have only been doing ye TRUE CF WODs for 2 weeks now. I dint feel the "pump" as much, but I get total body fatigue now.

12.30

RIP Randy.

6:16 as rx'd.
Last time I tried this a year ago, I was weak and had bad form and screwed up my back on the fifth rep. A year of watching CF videos and lifting made a huge difference.

11:15

first time for this WOD...

4:43 as rx'd

as rx'd
6:58

as Rx'ed 6:55 (20/10/10/10/10/15)

Then body weight bench press 165 lbs x10 reps, 3 sets

Fun workout, I wouldn't mind seeing this more often. Still in a "recovery" week so I didn't push myself hard today.

as rx'd

No bumpers :(

5:40

32/f

55# 8:16

Dave 32/m

As Rx'd 4:48

#182:
muscle ups, ring dips, regular dips, pushups, BW bench press, burpees?

If you feel you need more isolation ("pecs") work, then add in some heavier pressing outside of your WOD. The WOD is not all inclusive and some supplemental work should be done for whatever you feel you need to be more balanced.

Keep in mind, M&F centers more on "bodybuilding" and catering to those who need "what does this work?" answered for them. CF doesn't concern itself with isolation, "just work!" is the premise.

7 flat, flat on my back when 75 hit the floor for the last rep. Wow, that was interesting.

workout as r'xd (I think)

Time 4:10

Seems a little quick, I'll have to check with coach M at Functfit to see if I've done this one right? Thats the trouble when you train at home, you miss all the help from the coaches.

34/M/6'00/194

7:18pr (by :38)

Set the GymBoss for :30 and held 5 reps per :30 the whole time. Had 9-15 seconds rest after each set of 5 before the beep. Will aim for 6 per :30 next time for a goal of 6:10 or so.

Not ready for "Randy"

Completed yesterdays 4 rd 800 meters.

3:52-3:45-3:43-ran out of gas
so did 2 400 meters 1:30-1:30
Rest was 4 min between 800's and 2 min between 400.

Laura f/47/5'7/145

26/m/5'11"/175
as rx'd
5:01(PR from 6:15)
Felt really good in a terrible sort of way.
Did the first 25 in a row. Should have tried for a few more. Tried to minimize rest, but still could have done better.

Rx'd in 8:04
I was pretty cautious due to the back strain I inflicted upon myself during the Nutts deadlifts on Saturday. Spent the entire day and half of Sunday with ice, and it's still sore when I first stand up. I was pretty pleased to be able to go on this one.

First time doing this HERO WOD

8:00

this is a great workout, i need to work on minimizing my rest, its mostly mental for me.

75 lbs for 75 reps
4:01

Heavy squats, then Randy...

5:53

PR by almost 4 minutes

M/40/180/5'10"

10:30:first 25 with 115lb, last 50 with 75lb

3:59 rx'd

m/39/76/215

6:05 pr

matt
m43/175/69"
7:36 as rx

Eddie
m13/75/54"
9:03 @ 33#

As Rx'd:

6:33

As Rx'd: 10:15

Just started crossfit on tuesday and am loving it. Did todays workout in 7:21.

39/f

27# power snatch - 50 reps - rested after every 10 reps

8:09
Nasty form, but kept the bar close and I got the slice on my shin to prove it. I haven't done a WOD since October let alone a Power Snatch since who knows when. Just shooting for under 10 minutes and made. The looks I get at Snap Fitness are Priceless
Certified Personal Trainer Through NASM, but
Give Me The Kool-Aide Baby
Started studying for Level 1 Cert yesturday

5:57 as rx'd. Think I could have gone faster but I'm starting to incorporate cfendurance as well and was a little spent. Really liked this wod though. Looking forward to the day off tomorrow so I can work on stretching out my legs.

M/33/5'4"/141lbs
As RX'd
7:06 PR

did it, ipod stopwatch failed me

is it still RX'd if you break into sets?

Did 5*5 deadlift prior to the WOD. Hit 295-PR

as Rx'd 6:46 first time.

m/26/5.9/168

m/24/5'8/174

As rx'ed
6:47

M/41/180

First time with this wod even though I've been at this for a few years now. As rx'd: 8:03

A lot of fun and a lot of room for improvement.

More better faster

M/34/188lbs
The Porch:
55lbs power snatch 75reps.

6:19 mins

as rx'd:

8:35

7:30 - too many breaks, should have pushed harder

m/49/5'9"/187

8:40 rx'ed
Did it with metal plates so basically bar to floor every rep. The last time I did this was my very first CrossFit workout and I wrenched my back due to bad form and DNF'd. Snatches are one of my goats, but I enjoyed this one.

4:09 pr

mainly hang snatches small plates no bumpers.

Ian - Rx: 8:17:9
Josh - Rx: 14:18.6

Josh's first CF WOD with a olympic bar, baby stopped too much to milk his newly never torn before bar callouses, bahahaha... :D

m/38/195/6

Randy

50x55# power snatch

7:30

39M/5'10"/170#

W/U: 17 ROM exercises.

As Rx: 4:52.

C/D: skipped.

New PR by :06.

In your honor Officer Simmons. RIP.

first time doing this one, very sweaty afterwards, good fun.
11:10
28/M/5'9"/165

47/M/5'8/165

As RX'd -7:35

as rx'd 4:31 anybodys forearms TOAST lol and what a lung burn good quick WOD then worked on handstands/walking on my hands its getting better!

used 50 pds: 9:05

as rx'd 4:31 ..... no bumper plates but i touched the weights to the floor after every rep CRAZY FOREARM BURN!!

Scaled to 55#

5:41

That was fun. I started off too fast though, then didn't push hard enough at the end. Need to use legs more too. Shooting for sub 5:00 next time!

30/M/146/5'10

SECOND WOD FOR THE DAY.

500 METER ROW FOR WARM UP FOLLOW BY 3 X 155 POWER CLEANS.

WANTED TO FEEL HOW IT FEELS TO LIFT HEAVY WEIGHT AFTER LIFTING THE 75 SNATCHES SO DID A SHORT HEAVY MET-CON WOD FOR MY SELF THAT I JUST CAME UP WITH IN MY GARAGE.

75 X 30'' BOX JUMPS FOR TIME: WHILE EVERY MIN ON THE MIN DO 1 X 155LB POWER CLEAN.

TOTAL TIME WAS 6:52 STARTED DOING 2 X 155 POWER CLEANS EVERY MINUTE ON THE MINUTE THE FIRST 2 MINUTES THEN WENT DOWN TO ONE.

GIVE IT A TRY IF YOU GUYS ARE BORED WITH NOTHING TO DO. NEXT TIME I WILL DO THIS IT WILL BE 100 X 30'' BOX JUMPS NO CHANGE TO PCS EVERY MIN ON THE MIN.

HAVE A NICE ONE.

SANTI

55lbs

6:13 (PR) :)

As rx'd: 6:20

M/17/5'11"/187lbs

As Rx'd 5:07 it was fun lol got to do it in class i love the end of the school year.

Rx: 8:53

M/39/6'1"/200

as rx'd

9:51

9:43 or so. As rx'd.. although my form was totally lame.

M 34 186

8.02 as rxed (pr)
11.43 last time

m/21/5'10"/195

As Rx'd
9:20

M/33/142lbs/5'5"

As rx'd
7:26

As rx'd

12:15 First time with "Randy" I'll be aiming for sub 10 next time.

Be Better Every Day.

8:05 (pr by 4:44)

Thanks Lauren, Coach, Tony B, and all the HQ Staff. Have a great Rest Day All!

as rx'd 11:00

40/m/190
as rx'd
down to ground each rep
5:47

as rx'd...12:27

8:01 (pr)

75 pound Power snatch, 75 reps for time.

M/23/6'1"/165

As Rx'd
8:36

Went to Ortho; rotator cuff injury of my right shoulder. Surgery in my near future
Physical therapy then
75 snatches with 20 kilo Kettlebell (left arm)
06:40
m/52/215

randy ,, w 65 pounds 6:45

1st time "randy"

95 lbs.

8:07

as rx'd
7:34 (PR)

090703
10:20

34 yom 220 bwt

burgener warmup

wod as rx'd
time 4:03 new pr

9:07 as rx'ed

#73 great info..can't thank you enough (not that i executed perfectly)

8:00 even. pretty pleased seeing this was my first time at it.

m/33/145/5'4"

As rx'd. first time doing this wod! 8:13. I need to work on my rest time.

SUB 65# ps

13:45
previous 10:10

m/168

as rx: 5:10

Haven't tried the WOD in years. Gave it a go today with a heavy sandbag (roughly 75lbs, I think). Felt pretty awesome. Although sandbag power snatches aren't as technical, they are pretty tough. I could do way faster next time, so I won't even get into that...

38/m/6/185

CFWUx3
Progressions on MUs

As Rx'd
12:45

I think I could have pushed harder but it felt good.

BS 3x5 (245)
WOD, sub'd Hanging Power Snatch,
6:14

as Rx: 9:56

felt good for my first crossfit workout in a few months...i think i'm going to start incorporating these as a conditioning complement to my other work...olympic lifting should feel great tomorrow...time to cut the grass

m/25/1.80m/80.5kg

7:32 as Rx'd (missed PR)

10:19 as rx'd

34/M/5'9"/160lbs.

As Rx'd
7:32

As rx'd
6:15

35m/169/5'9"

www.crossfitjulia.com
Louisville, CO

CRFU 3rds 15reps
back extensions
situps
pushups
squats

65lbs x 75reps
15:50

Subbed 85# clean and press x 75reps. ~15min

Well.. We're back from the cabin and..

59/M/203 - snatches at 55 lbs. - 7:52

49/F/120 - snatches at 35 lbs. - 8:07

Wow..There are some really quick times posted.
This WOD kicked my ass at 6:58! RXD.

20 pound bar
5:52

M/31/195

6:13 rx'd last go 'round
5:52 this time

Aaron

m/42/195/5'11"

row 500

45 pound Power snatch, 75 reps for time.
9:33

I don't think I've ever done snatch before. Maybe once. Figured this would be a long haul and started light..

As Rx'd: 7:51. Thanks to Dave for the article- it helped on this one a lot. I figured out the best way to control Rogue plates around #50, my last 25 were the fastest (sub 2:00). Absolutely smoked, great one.

Cheers from Bangkok

8:46. PR is 8:00.

Also deadlift 1RM 315#, 86% of PR.

Did this at Camp Cropper.

as rx'd

3:24

way easier than using 2 40lb dbbells like last time!!

PR in a 10k Sat

14:21
i will improve
Good Job to everyone

PR 4:34 as rx'd

used 25# dumbbells

4:55

11:12 minutes

#45 7:35 Movin on up in weight next time

M/28/70/164

Randy As RX'd

12:48

Thought I could do better but this is the first time I've ever done power snatches. I look to be sub 10 next time around. Lofty goal maybe but that's what I'm gonna try for.

As rxd

11:57

May have done 80 reps by mistake

PR

Time 18:00

Been doing Crossfit for about four weeks now. I love it!

15 minutes.

As Rx'd 4.39 Completely pussed out on this one, should have shaved at least a whole min off my time. Ran 2 miles after in 13.15

4:29

11:40 as R'xd

Well, took a long break from crossfit..but going to get back into it and make it my b**ch..so first workout back insanely slow

78Lb 75 reps
10:59

As rx'd

8:59

65#, 8:45

14:46

Did it at home in the backyard with three dogs watching...can do better

as rx'd:

7:40

As Rx'd:

21:31

First time doing any type of snatch. Didn't know WTH I was doing.

as rx'd (nice that I'm getting to say this more often)

13:29

still working on form with these.

As Rx'd:
7:22

Have a 7' tall from who did it in 6:23. Great for his height.

3rds cfwu

subbed 65# power snatches 75 reps

9:58

6:47

R I P Randy God bless

As rxd 10:38

m/22/185

scaled 65#

5:25

As rx'd. 4:38

I like this one. I've done it before but this is the first time as Rx'd. Had to lay on the floor for a while afterwards.

M/23/6'2/160

8:59 PR

M/34/6'3"/205

10:40

M/49/6'3"/195

as rx'd
8:31

M/26/210lbs

6 sets of 5 deads at 365lbs then WOD

Randy

As Rx'd 4:42

First time. Broke it up too much. Next time under four.

meredith 8:30
womens weight
Nick 7:34
as rx'd

9:42 rx

previous was 15:10

#65, 7:40

Rx'd 5:20

wu: 3 rnds 25 sit, 50 squat

10.01

cfwu
6'42"91'

m36/5'8/172

as rx'd 8:45

6:38 as Rx'd (PR)

* 25/10/10/10/10/10

MGySgt. USMC M/48/6'2"/207

Last time I did this I made a memory mistake. Read about it in the morning and did it in the afternoon. The mistake was I thought it said 95 Lbs last time. Did it then in about 12:30.

Today as Rx'd and taking an extra moment or two to work on technique 6:50

I could feel the week and the WOD's catching up to me. Tomorrow will finish week two of 5-3-1 training. I will knock it out early and enjoy a bit of rest.

RIP Randy

OooRahh CrossFit

Did the 4x800m tonight too: T-total(18:11) 3:20, 3:10, 3:07, 3:06. I would like to blame it on the treadmill, but in reality I'm just weak.

Scaled to 60@60#; first time doing these. 7:51.

Shara, w/45 lbs, 9:02

5:39

6:45 This
8:00 Last

As rx'd: 9.09

Randy with 95# in 8:14

m/36/5'11"/220

As rx'd: 6.55

9:09

75 75# hang snatch
9:43
(last time 10:49)
then
50 sits

35yom / 205lbs

Puppy/Pack Combo, for time:
45# Power snatch, 50 reps

4:32

Increased the load 10# over last time, increased the reps by 15, and still came in :10 faster. Great! My body still wants to cheat to the left, but better form this time (even if I was rushing a bit).

As Rxd

4:27

10:05

m24/6'1/163 lbs

65#
from the floor each time
13:21
still working on getting into a squat - at that weight, I can just throw it up there in almost a straight stand. did them pretty much straight until about 50 or so.

11:51

Just finishing my first week of Crossfit. I am going to get sub 10 next time.

ouch - haven't done this lift in 8mo

as rx'd: 12:25

First ever attempt at 'Randy'

as rx'd 9.04

4.02 @ Rx. 6'7", 235lbd, 33. Completed at Brethren Crossfit, Morgan Hill, CA.

First time

As rx'd: 11:25

Lungs and legs were great. Grip was first to go.

48 / 178

as rx'd

6:43 - PR by :19

M/58/5'10"/195

as rx'd: 7:59 felt pretty good

don't ask me to post my run times from the day before though!

As Rx'd 8:36. Could be faster. Tentative today working on form. Want to avoid shoulder impingment.

rx 7:38

M/32/6'3"/200

Rx'd, 8:15. WOD times really sucking lately!

11:03:33

dumbell & cable chest

Used 95#
8:35

M/29/176/5'10"

as rx'd
7:11

sore from squats yesterday. as rx'd

18:26(PR is 11:04)

12:38 rx

as rx'd
6:23
14 sec off my PR :-(

6:28

105 pound Power snatch, 16 reps
95 pound Power snatch, 59 reps for time.

14:29

pullups,situps

try all at 100 ponds next time

Completed as Rx'ed. Broke into sets of 11, 10, 6, and 5.

Total time = 14:49

CFWU X 3

as rx'd: 6:39

Failure was in my forearms...broke up as 10x2 and 11x4.

14:17

Used 65# barbell
75 reps 8:42

then 50 36" box jumps

as rx'd:

5:25

first time WOD

Rx @ 7:42

1st time WOD
65lbs - 13+ time

Could have done better I am sure. 3rd week into CrossFit and I am loving it.

75 - 40# left arm DB power snatch (rt hand broken)
5:27

As RX'd:

6:45

50/m/145
3 miles then
rx-10:55

As rx'd, 4:34 (PR).

Pretty pumped to get sub-5, which was my goal. I did the first 35 straight, then 10-10-10-5-5. It was great to get to 55; I was at 3 minutes and though gassed, I knew I could knock out 20 in 2 minutes.

This weight is light enough that I was able to muscle-snatch most of these, until fatigue set in. Somewhere along the line, I switched to power snatch. The last 10 or so were power snatches that I had to muscle up with last several inches. My lower back was on fire!

rx'd 5:52

Rest day:

C2 20:00 row 4943m

at home

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

M/41/6'0"/155

As rx'd
8:42

Not happy with my intensity. I was in a rush and cut out too much warm-up. First time so pr by default.

75 reps @ 55#
(BROKEN:MODERATE)
4:28

M/20/6'1"/170

as rx'd 6:19

First time Randy

7:51 as rx'd

I've never done any snatches of any kind before (in weightlifting, that is), so my form was probably terrible. I need to work on not resting so often. I need to stop being a sissy and push through more before catching a quick breath. It would really help to have someone else to race against instead of just the clock. Instead, the only other people around are the conventional gym-goers who think I'm a weirdo.

As RX'ed

4:51

A few were Muscle Snatched instead, but only because my timing was off a few times and not many. I think if I'd had someone doing it with me I could have shaved about 15-30 seconds off.

Calf didn't bother me a bit for this WOD.

M/29/5'10"/165

As Rx'd

4:16

30-20-10-10-5

M/32/6'5"/215

4:03

great WoD!

23 / M / 5'9" / 135lbs

55lb power snatch x50

9:15

My grip was the biggest problem until near the end.

done after the 5X5 Shoulder press workout

as rx'd

7:32

m/41/169/5'9"

as rx'd 9:14

better than last time of 9:22

65# power snatch-75 reps w/20# vest
10:44

85# 75 reps, m/26/210/6'2"

7:30

for each arm with dumbell:
20#: 10 reps
25#: 10 reps
30#: 30 reps
35#: 20 reps

42/m/155
as rx'd: 12:42
I gotta do better-but i was sweating pretty good

8:34

9:59 PR

5 mins as Rx'd

15:47

subbed burpee-pullups at park

10:16

7:55 first time for this one soooo.... PR!

7:11

rxd....5:31 on the dot

tough...
m/25/210/6'3''

m/35/160
7:25 as rx'd

as Rx

2-arm (5:00)

3 hours later

1-arm (5:55)

Jak Grueneberg m/150/21

as rxd 11:40

M/32/5'9"/150

As rx'd.

11:31

Randy as Rx'd (75lbs)
9:41

Franed today.
After 5 minutes jump rope wu and 3x5 185lbs bench press.

New fran PR - 6:22

45lbs in 24:24

Rxd

7:55

100 DU's, 80 KB Swings (1.5), 60 WB Shots, 40 Pull Ups, 20 Burpees - 13:24

Compare to:
090703 - 7:03
080213 - 9:20

As Rx'ed
15:00

As R'xed

15:00

Hang Power Snatch @ 20kg

6 min 16 sec

Wee quick wod also did OHS and worked on BS position.

Good Fun

As rx'd: 10:52

8:49

m/31/5'11"/180 lbs

8:26 w/ 35 kgs (77 lbs)

As Rx'd

10:30

First time snatching

12:45

9min 65 pounds

M/30/5'9"/195

As rx'd - 5:45

As rx'd. PR by 36s.

9:48

[9:48]

5:49

As rx'd
9:39

7:13, about half the time of my last try at Randy. Dave Castro's article in the journal helped quite a bit. Thanks.

4:07 rx

M/22/171/6'2"

As Rx'd
7:17

Definitely could have pushed it more.

Al Udeid

Adam - rx'd - 8:20
TD - 65# - 12:40

7:13. Much faster than last time.

Randy, 6.11, PR

Didn't have access/room at my gym to use a barbell. So I used 37.5# alternating DBs. The weight was on the light side, but I think I got a pretty decent workout in regardless.

9:50

11:54 for 80 reps in honor of my mom's 80th birthday today vs
11:15 as rx'd 2/13/08

Love you, Mom! m/53/176

First time attempting RANDY. I haven't done snatches since High School

7:58

M/34/200/5'10

13:57

First time attempting RANDY. I haven't done snatches since HS.

Rx 7:58

M/34/200/5'10

As Rx'd

8:50

(previously 55lb 50 reps at over 11 minutes)!

6:58

6:58

Rx - 11:49
m/36/6'3"/205

6'2"/42/195/m

Rx-6:49

Rx'd

4:47

45#

8:11

Hot and nasty in Quantico already at 0900 today: As rx'd in 7.20

54#
10:10

took them as sets of 5 - didn't push crazy hard, but it felt awesome

M/26/197lbs/5'9"
First WOD ever.
75 reps @ 75lbs power snatches
9:10

5m48s last time
5m15s this time

I was toast afterwards

6.49 65#

Scaled up to 95# so I could use bumbers, broken into 20,10,10,15,10,10
Should have pushed myself a little harder for time but I made sure to have good form every rep, I think thats more important than an arbitrary number...

roughly 15:00

Also,
"Buy-in"
CFWU

"Cash out"
Bench 10,10,8,6
25 min Yoga Stretch session

Forearms, traps, hands in PAIN.

M/25/5'9"/178

Time: 7:48

From bellow the knee hang snatches, the 10's and 5's are way smaller than bumpers.

DO WORK!!!

7:30, Hang pwr snatches
Did after 5RM press
Mia coaching in garage, 97F

17:10

First 50 were done at 66 lbs, and the last 25 were 55 lbs

M/32/180/6'2"

as rx'd

9:45

as rx'd

11:19

RIP

as rx'd, don't get to say that very often.

11:04

25 pound dumbbell snatches (in office gym)
8 minutes

Late Entry:

Just back from 5 fun-filled b@ll-busting days at Ft. Drum NY and Range 22 complex. Just couldn't see those green targets hiding in the green vegetation at 300 meters, sneaky little b@sturds...

An, to age with grace would be my only wish...

Randy, in your honor, 12:50.

age 20 bw 170

6:03 as rx'd

8:24 as Rx'd. New PR.

M 36/5'10"/172

8:22

+ BW Bench Press
and 20 Ring Dips

two 35lb dumbbells. 63 in 10 minutes.

So much harder with dbs

as rx'd

first time doing this wod!

6:40

just now catching my breath!

@ the sweatbox
As Rx'd

7:12

forearms were demolished by the end!!

11:22 as rx'd

D & W @ home

D 75#
25/203
25/445
25/707
7:07

W 62#
7:48

D & W @ home

D 75#
203/445/707
7:07

W 62#
7:48

6:20 as rx'd

As Rx'd.

6:34

As rx'ed:

8:50

Something to beat next time.

Relatively new to crossfit and first time on the Power Snatch, completed it in 16:28.

36/M/6'/174

F/46y/62"/140#/JULIA
"Randy" 35#
15:27. PR: 15:17.

M/41y/68"/154#/GEORGE
"Randy" As Rx'd
6:31. PR: 12:14.
I beat my PR by 50%! That's probably the last time I'll get an improvement of that magnitude for Randy.

29/m/208

First "Randy" on 2/13/08
as Rx'd: 14:25.

Today "Randy" as rx'd
8:50

10:35
75# (5 sets of 15 reps)

5:47

Aimed for sets of 15, 12, 12, 12, 12, 12, each minute on the minute. Had to drop the bar for a few seconds during the last set, but otherwise thought I executed this one about as well as I can.

M/25/5'11''/195

CFWU x 3; std

Sets of 15

13:35; could find no previous on this...

Did full snatches.
14:22
I was pretty concerned about my time being so slow. A little drained from doing 'Arnie' yesterday. Definitely room for improvement.

31 yom, 190 lbs

pr is 11:00

6:23 as rx'd. Beat last time by 2 minutes

As Rxd
6.25 better effort but still could have gone harder but not bad all in all.

CFWUx2
Burgener warmup
7:35
3 sets of 20, 2 minutes each, started the last 15 a little late.
In the garage.

m/178cm/88kg/34y

5:35 (PR 4:34)

Thank you for linking to the demo video. That is very helpful for us newbies!

played with the weights a bit so I lost a little time - 75# straight through next time!
50 x power snatch
10 ea @ 55-95-75-95-75
9:58

6:45

"Randy"

75 pound Power snatch, 75 reps for time.

9:07

Compare to 090703

13:25

6:05

As rx'd: 3:51

14:16

taught class then WOD

Randy

4:57 as rx'd

not my best day, no focus

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

As Rx'd 7:15

m/80Kg/179cm/30

m/36/5'9/179
CFWU-3. Reg except pushups instead of HSPU 3rd. Superman. Burgener. DU.
8:14
22,11, then mostly 6's.
Not sure how good hip extension was. Tried to keep legs straight after first pull.
7/3/09: 9:35
2/13/08: 10:10

Jeff @ home
No dropping the bar.
4:38

35 yom 193 lbs.

As rx'd at the PD 6:39 (PR)
Last time 6:42

CFWU
Randy
10:51
080220 - 11:15
M/49/198#/72"

Rx'd 11:13

Slower than last time around by about 3 min (head not in it). Broken as follows 20-15-10-10-10-10. Last time was less broken, less rest.

8:46 with my pals......previously alone...both attempts were over 11 minutes.

Rx'd
6:15

rx'd
6:15

4:36

CrossFit Warmup followed by WOD as rx'd

8:29

followed with 20 handstand pushups. Standard warmdown now.

8:10

M/29/235/5'11"

As Rx'd
8:50

Next time shoot for sub 8:00.

Also did 5x10 weighted dips afterwards.

As Rx'd

7:03

I think form was a little off ... sometimes not catching the bar low enough

(broke into 3 sets of 20 then 15)

6:45

WOD "Randy"

as rx'd,

5.32

P/Sn. @ 35kg

Exactly 4 mins faster than the last time,and i was still annoyed,should've been sub 5,but i'll get there,bar was as sharp as a knife ! so hands and legs ripped again !
before 5-3-1, B/P and S/P. and hip mobility !

sets of 20, 15, 15, 15, 15

30k bar.

Great wod.

RIP Randy

as rxd 7:25

1st time
8:38

no bumpers so did low hps

31/m/71"/176#/My House: Killeen, TX

CFWU x3
5:00.72 as Rx'd

06/13

11:55

12-12-8-5-8-7-10-7-6

Jack - 13:15 (35kg)
Martin - 7:23 (28kg)

7:40 as Rx'd (PR)

090703

sub 2x30# Dumbbell with 5# ankle weights strapped to each dumbbell for 75# bar

16:46

100603

55 pound Power snatch, 50 reps

6:15

3:50

m/18/5'11"/165

as rx'ed

9:55

should have gone way harder. i know i could have

as rx'ed

9:55

could have gone harder

31/m/160/65"
as RX'd
7:58

A week late, but RX in 9:05. First time ever snatching!

M/22/145/5'6

49/m/190

4:47

7:27... Previous time: 9:19

45/m/171

pulled something in lower back 4 days ago,

did slowly in sets of 3, about 18 minutes

As rx'd 9:19

M/ 36/ 132 lbs/ 5'-6"
As Rx: 8:09 (This was a P.R. for me.)
Went 10 reps took a little break, until I was starting to get zapped, so then I switched to 5 reps and took a much shorter break.
I wanted to try to stick with 10 reps, rest for the remainder of the minute and that would bring me in at about 7:30... I'll keep this strategy until I break that and then revise another method of attack.. always a fun WOD.. this time after a couple minutes after the WOD I was starting to feel o.k. My grip was not as much an issue this time. I was trying to really use my hips and keep the bar close to me.

9:29

55# - 75 reps
forgot to right down time - think it might have been 8:11
right wgt

22 minutes

as Rx'd

pr 6.59ish?

20/m/5'11"/170

m/29/5'9"/160

13:15

9:30

CFWUx3
BWU

R.I.P., brother.

18:53.70 as rx'd

Ernest 40/M/61"/163

24.m.140.65"

as rx'd
8:38(PR)

Last Time/PR:
10:38

5:30 (PR)

M/59/6-2/210

65 pounds 75 reps 11:41, followed by 75 pounds 25 reps

9:38 rx'd

As rx'd 6:45