July 12, 2010

Monday 100712


Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

Compare to 091129.


Enlarge image

CrossFit Level 1 Seminars: CrossFit Pittsburgh, Colorado State Patrol, Rainier CrossFit, CrossFit Luke, CrossFit Charlottesville, University of Nevada CrossFit.

"A Ring of Firebreathers", CrossFit Journal preview video [wmv] [mov]

"All Over the Map 10: Ryan Lilienthal, Jeremy Christofferson and Jasmine Dever" by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]

"Pregnancy and the Off Season" - video [wmv] [mov]

Charity Vale, pregnant muscle-ups - video [wmv] [mov]

Posted by lauren at July 12, 2010 5:00 PM

What would standard be for L-pullups? Is swinging of the legs into an L position on the up-stroke accepted or is strict form expected?

Comment #1 - Posted by: Ostizzle at July 11, 2010 5:06 PM

WOD looks awesome but I cant do one arm squats, like at all. Any tips would be alot helpful, I think its just more of a shoulder flexibility thing.


Comment #2 - Posted by: BlackCatX-Fit at July 11, 2010 5:06 PM

Awesome time at the cert in Golden, CO. Covered everything in a clear and complete way.

Comment #3 - Posted by: Tyler Weaver at July 11, 2010 5:18 PM

L pull up description anyone?

Comment #4 - Posted by: toven at July 11, 2010 5:19 PM

Great weekend at L1 Cert in Pittsburgh, PA. Thanks to our host, CrossFit Pittsburgh, and SPECIAL thanks to the CrossFit Trainers/Staff who held an excellent seminar! It was great!

Comment #5 - Posted by: Jackie at July 11, 2010 5:30 PM

The L1 Cert at CF Pittsburgh was awesome! Big thanks to owners Mike and Jen, and a big HELL YEAH to Chuck, Nicole, EC, Jenn, John, and Karianne!

Comment #6 - Posted by: ZachM_PantherCF at July 11, 2010 5:46 PM

Insane, Charity! That is awesome! You will feel so much lighter doing them post-baby. :)

Comment #7 - Posted by: Kelly at July 11, 2010 5:49 PM

L-pull ups. Hang down from bar, rather than having legs below you, flex from hips so legs are paralel to ground...Your body is shaped like an "L" now up you go.

Comment #8 - Posted by: Rebecca at July 11, 2010 5:50 PM

RIP Sergeant Joshua Whitaker. This is a hero WOD and deserves an all out effort anytime it comes up.

That being said I don't think its possible for me to accomplish 126 L-pull ups in one workout (yet). I see lots of muscle failure in my future; just need to remember why I'm doing this, regardless of performance.

Comment #9 - Posted by: harry at July 11, 2010 6:08 PM

Level 1 Cert at University of Nevada, Reno CrossFit (my home box) was awesome. It was great to be able to do it right here at home in Reno. The staff did an excellent job and I learned an incredible amount even though I've been very involved in CF for over a year.

A HUGE THANK YOU to all the staff that attended. I'm very greatful for the opportunity to expand my knowledge of fitness training. I look forward to applying my new Level 1 certification to actual practice with others.

Comment #10 - Posted by: Gabriel G. at July 11, 2010 6:15 PM

Should a pregnant woman be doing muscle ups like the woman in the video? I would think that type of movement is discouraged during pregnancy.

Comment #11 - Posted by: Audrey at July 11, 2010 6:19 PM

CF L1 cert at UNR kicked ass! thanks trainers and all who put it on!

PS, Pat, don't forget about rugby when you get to NZ

Comment #12 - Posted by: Brian at July 11, 2010 6:21 PM

Audrey #10, what data do you have to support your opinion? Perhaps a trip over to Crossfitmom.com might be enlightening.

Back in the day Mrs. Bingo taught classic 70's aerobics to pregnant women. Data supports continued exercise throughout pregnancy.

Comment #13 - Posted by: bingo at July 11, 2010 6:22 PM

UNR CF L1 cert kicked ace! thanks to all who made it happen!

PS. . .Pat, when you get to NZ, give rugby a shot

Comment #14 - Posted by: Brian at July 11, 2010 6:26 PM

I realize pregnant women aren't disabled and should stay active, but that muscle-up looks a little it's going to cause shaken baby syndrome or something. I wouldn't like seeing the mother of my child doing something like that.

Comment #15 - Posted by: Mike (21/5'10"/170lbs) at July 11, 2010 6:38 PM

Too many pull ups for me I'll call this one modify monday.

Comment #16 - Posted by: Pops at July 11, 2010 6:43 PM

bingo#11, I did not state that exercise should be avoided during pregnancy. I was simply asking a question about the muscle ups and what effects does it have on a pregnant woman. Thanks for the link to crossfitmom.com. I will get informed on the lessons there. Reason I ask is because my wife is expecting and I'm interested in what type of activities she can still participate in. Our doctors/nurses have recommended to stay physically active, but to not lift heavy, jump or perform sudden jerking movements, as such type of activities may induce labor at some point or cause unwanted complications especially towards the end of pregnancy.

Comment #17 - Posted by: Audrey at July 11, 2010 6:43 PM

AWESOME weekend at Rainier CrossFit for the Level 1 Cert!!!! So much information to take back...great group of people, AMAZING trainers!!! Great job everyone! I recommend this course to everyone!

Comment #18 - Posted by: steph at July 11, 2010 6:44 PM

Love the pregnant muscle-ups. We have to get it out of the culture that pregnancy is a sickness that requires resting and limited exertion. That is what leads to mothers with excessive weight gain and poor bladder control. I worked out hard through both my pregnancies, had natural home births with both my kids and started back working out directly after the births. Of course there are circumstances that limit a few women from working out during pregnancy--but those are the minority. I say get the doctor's or midwife's consent and power it up. Labor is like crossfit times 10! The fit have easy births while the weak are forced into cesarian. Sorry about the soapbox. This topic hits home with me!

Comment #19 - Posted by: Amykr F/38/5'9"/142 at July 11, 2010 6:44 PM

Cue the pregnancy during CrossFit debate.

She isn't doing supermans or belly-flopping on concrete; let the woman be. I'm sure our ancestors were doing much rougher activities in the past.

Comment #20 - Posted by: George at July 11, 2010 6:46 PM

Amykr#17, I am with you on that soapbox. Though I was intensely active during my first pregnancy and had a c-section, while I chilled on crazy workouts with my second and had a homebirth. You are right about pregnancy being treated as a sickness, I will continue to crossfit during my next pregnancy (God willing) as much as common sense will allow. Knowing your body is critical, as is knowing your limits. If you can do that, and be humble enough to quit when your body says to, you can work out (even crossfit) through the whole 9 months.

Comment #21 - Posted by: Kelly O at July 11, 2010 6:52 PM

Had a great time at the Level 1 cert in C-ville this weekend! A little over a year since my first Level 1 and I was very happy to see that it has changed for the better. The first one was great as well, but this one was just a little better. Big thanks to Joe, Bobbi, Maggie, Andrea, and Chriss for the stellar training and presentations this weekend!

Comment #22 - Posted by: Chris Gedicks at July 11, 2010 7:04 PM

Charity Vale = my new hero!!

@ #13 -- I don't think a muscle-up, or even multiple muscle-ups could possibly cause *shaken baby* syndrome. Pregnant women have been riding horses and riding/driving on crummy wash-board dirt roads throughout pregnancy for centuries(?) without that being an issue. In utero the baby is very secure as well as being completely cushioned -- shaken baby syndrome happens when the head shaken violently back and forth causing the brain to slam against the skull. I didn't see her moving her core so violently that the baby's brain could be in danger.

Comment #23 - Posted by: Cathy at July 11, 2010 7:05 PM

First time I did this workout was in November. I did it then with a 25 lb db but still did the L-Pull Ups. This time I'm doing the 40 lb db. I figure I could handle it now. I've been doing Crossfit for 10 months now. I had to scale back a lot of the workouts at first but I find I'm doing that less now.

On the pregnancy issue, although I'm a guy so take this with a grain of salt, I would say your better to scale back too much on a workout and play it safe then risk an injury to your body and/or unborn child. Any activity is going to be good for both. I had one friend who did pilates up until two days before giving birth.

Comment #24 - Posted by: Trevor at July 11, 2010 7:10 PM

About the WOD, RIP Joshie, Will hit this WOD hard tomorrow,

About yesterdays and Today's Cert In Colorado, Nice Experience, I wish i would have gone to a cert a year or 2 years ago, crossfit Staff you guys were extremely professional and know how to explain things, I do the main site WOD everyday and from know on I will try to tie my shoot group and hit the Workout with Intensity and with as good technique as I can possibly can, Thanks every one. For everyone that Attended it was a pleasure to meet you guys, Cody, Patrick, Keep training, I hope one day we can all compete at the games, Liza thanks for that nutrition class, first time ever for me with a nutrition class, very informative and all the classes were very informative and well taught, Mr Pat Sherwood, I hope to see you around in Denver, Crossfit Verve I hope to one day go to your box, thanks for everything, and for everyone thinking about going to a cert, Stop thinking about it, don't be like me and go! it took me almost 2 years to attend and I wish I could have gone when I started crossfit, Bingo and everyone that encourage me in emails thank you guys for the encouragement. Finally a dream come true of being a crossfit Level 1 trainer cert.


Have a nice one everyone, looking forward to hit this WOD hard and as efficient as possible.


Comment #25 - Posted by: SANTI at July 11, 2010 7:11 PM

Charity was told by her midwife that she should not start any new exercise during pregnancy and she should stop if she didn't feel well. According to this criteria she should still be doing MU. She CFed hard for about 3 years before this pregnancy. She now goes at it with a bit more measured pace and rests before she gets that "Fran" feeling. She feels great and has has had a great pregnancy. She has done the mainsite WODs the whole time with almost no scaling.


Comment #26 - Posted by: Jeff & Charity @ CF Snohomish at July 11, 2010 7:17 PM

My wife is 36 weeks pregnant. Now, she's been working out all though her pregnancy, but that was something to see.

Comment #27 - Posted by: Prolix at July 11, 2010 7:18 PM


Didn't know about crossfitmom.com - glad you mentioned it. My "biological clock" is ticking like a Big Ben.

Comment #28 - Posted by: Prolix at July 11, 2010 7:27 PM

I had such an amazing time this weekend at Pittsburgh during the Certification. This weekend reminded me EXACTLY why I wanted to get more involved in the CrossFit community. Chuck, Jon, Karianne, EC, Jen and Nicole did such a great job coaching and were such friendly, awesome people.

Comment #29 - Posted by: Bryan Ohr at July 11, 2010 7:28 PM

Happy Anniversary Jeff and Charity! Your marriage is an inspiration.

Tooty, your MUs are so incredible. I wish I could be that smooth through the transition without being pregnant. Amazing.

Comment #30 - Posted by: Jenny O. at July 11, 2010 7:46 PM

Charity - Gorgeous, amazing and seemingly effortless. Baby is lucky!

Comment #31 - Posted by: Cherie Chan at July 11, 2010 7:53 PM

Interesting WOD. Should be fun!.. I can't do a lot of L-pullups, so I think I'll just do some regular kipping PU, and I'll add some L-sit post WOD.
Hey Speal, you crack me up with your t-shirts...I mean, "For a good time, call Fran 21-15-9", or the "iCrossFit" with the Apple-like KB, man this is too funny!..Where do you get them man? BTW, good luck at the games, I got my money on you, you rock!..Cheers

Comment #32 - Posted by: Harry at July 11, 2010 7:56 PM

Just got home from the Level 1 Cert in Golden, Co. I had an amazing time! The coaches were interesting and engaging. I can't even start to talk about all the things I learned! If you haven't been to a cert get to one as soon as you can!!! You will take away so many things that will make you a better crossfitter. Can't wait to employ all of this knew knowledge into my training.

Comment #33 - Posted by: Justin T at July 11, 2010 8:02 PM

Way to go Charity!

Comment #34 - Posted by: Luila at July 11, 2010 8:10 PM

Crossfit Sri Ram Ashram, India
School has started, Vijai is at college, Arvind sprained an ankle playing football (soccer). It's been a very long time since all three participants didn't finish the WOD. This was a hard one.
We don't have 18kg dumb bells so the boys went with 15kg
Gautam 29:25 15kg 2 rounds (had to go to school. Perfect L pulls every round.

Bachendra 29:53 15kg 2 1/2 rounds. L pulls that aren't quite pure yet.

Ravi 7.5 kg 1 round. Didn't time himself. L pulls a bit modified.

Charity, your muscle ups are amazing. Watched you last year at the games. Very inspirational.

Comment #35 - Posted by: rashmi at July 11, 2010 8:23 PM

The Charlottesville L1 cert was great. Fantastic explanations that get across what is really important! The trainers were a great team and kept the energy up. Thanks so much!!!

Comment #36 - Posted by: Kris W. at July 11, 2010 8:30 PM

Had a blast in C-ville for the lvl 1 cert this weekend! Was def worth the trip and money. Joe, as always man, you've helped me from the start. Was fitting to have you as my lvl one cert dude. Thanks man, I owe you a burger for ditching on sat! Thanks dudes! Chris. You're funny as hell. Bobbi....if you're ever single...lemmie know ;) seriously guys, thanks! Was awesome!

-Walter (dude making the crazy face @ maggie)

Comment #37 - Posted by: EZ at July 11, 2010 8:33 PM

Is this a squat snatch or a power snatch? Does it matter? Thanks in advance.

Comment #38 - Posted by: stan at July 11, 2010 8:33 PM

wow just saw the answer in the wod description. nm

Comment #39 - Posted by: stan at July 11, 2010 8:34 PM

Shaken baby syndrome from doing a muscle up? Are you kidding? I was on a trampoline till the end (jumping only) of my second pregnancy. So far, he seems OK. ;-) A muscle up would be the last thing I'd worry about.

Comment #40 - Posted by: Michele at July 11, 2010 8:36 PM

I have a question, but first I need to preface it. I remember reading somewhere, not sure where that one of the crossfit affiliates had a pull-up bar that wasn't fixed and instead the bar would rotate. The person that was talking about this said how much more difficult pull-ups were because of this. I thought the idea sounded really interesting and decided to install a pull-up bar similar to this when I was making my garage gym. I have found it extremely difficult to keep a grip on the bar for 10 pull-ups straight of any kind.
Now my question, should I get a fixed bar or will I eventually grow accustomed to the rotating bar? Does anyone have any experience with a bar like this? Is there an actual benefit to it, any draw backs?

Comment #41 - Posted by: Finley 28/m/5'11"/188# at July 11, 2010 8:43 PM

Charity you are incredible!

Comment #42 - Posted by: Loren at July 11, 2010 8:49 PM

All I have are 50lbs Dumbbells and...yeah, it hurt BAD


ah, sweet humility, keeps us forever in check...

Comment #43 - Posted by: JAMO at July 11, 2010 9:16 PM

That MU is incredible! ugh now i'm terribly reminded I cant even do one yet. Thanks for the motivation, Charity!

Comment #44 - Posted by: mike s at July 11, 2010 9:21 PM

THATS CALLED A KIP UP - THAT IS NOT A MUSCLE - these vids of so called "muscle ups" are annoying... nothin against her an her abilities but jus bein technical. its in the name, you MUSCLE your way UP the rings. not KIP your way UP the rings. this has been all over crossfit lately

Comment #45 - Posted by: TARDI M/23/170/5'9" at July 11, 2010 9:24 PM

The concern with the muscle-up during pregnancy comes more from the risk side due to the instability of the rings and the height of the possible fall. Muscle-ups are complicated and a lot can go wrong. I don't think people are saying pregnancy is a sickness or don't continue to exercise vigorously if you have been consistently... But it WOULD absolutely be reasonable as a coach/trainer to advise a pregnant client to sub chins/dips at an appropriate volume if she were uncomfortable with the risk aspect of a muscle-up while later in the pregnancy. That is not a cop out at all and in most cases probably appropriate.. but in this case that obviously is not her first muscle up. Keep up the great work Charity, very impressive.

Comment #46 - Posted by: bryan st. andrews at July 11, 2010 9:26 PM

I was at the rainier Croosfit level 1 cert. what a great week-end thanks to all the instructors I learned a ton of stuff. And feel much better prepared to change the world.


Comment #47 - Posted by: Marco Colella at July 11, 2010 9:34 PM

Thanks to Chuck, Nicole, EC, Karianne, Jenn, and Jon for putting on a great level 1 cert this weekend in Pittsburgh. Hopefully you guys will make it back to the Burgh and see us again soon. Thanks again.

Comment #48 - Posted by: Blake_CFPittsburgh at July 11, 2010 9:44 PM

I have been doing Crossfit for a couple years now and I truly love this sport. I am proud that the Crossfit community as a whole is genuinely concerned and interested in the well being of others. For that reason, I would appreciate thoughts and prayers for a young Fort Worth firefighter named Mark Puente who is fighting for his life tonight in a local hospital.

Thank You,

Dusty Sides

Comment #49 - Posted by: DSides at July 11, 2010 9:51 PM

Strong work, Charity!

Reminds me of the debate that was stirred up when the video of Amy doing "Fran" at 7 months pregnant popped up on the Affiliate blog at the end of last year. She went on to do "Karen" 2 days before giving birth to our very healthy and happy 2nd daughter. Rock on Charity,! You're an inspiration.

Comment #50 - Posted by: Dan Hollingsworth at July 11, 2010 10:09 PM

Thanks to Kyle for being a great host for the Level 1 Cert in Charlottesville, VA... Thanks to the cert instructors for all the teaching that went on... It really was appreciated.

Brian Belt
Laurel, MD

Comment #51 - Posted by: BBelt at July 11, 2010 10:36 PM

I had a great time at the cert at University of Reno NV. Special thanks to Miranda, Ely, Zach, Eric, Pat, Boz, and Austin. I for one very much enjoyed the course still learned a great deal on my second level one course. Fight gone bad should be another introductory workout besides Fran at level one seminars otherwise loved it.

Comment #52 - Posted by: adam at July 11, 2010 11:08 PM

Charity you are a rock star! Watching you do those muscle ups was so inspirational! Congrats again on your little one! Are you close? Take care missy! Sarah :)

Comment #53 - Posted by: Speal Wifey at July 11, 2010 11:20 PM

So amazing! Reinforcement once again why I LOVE CrossFit more and more everyday and why I will strive to do and be a part of this my entire life! Blows me away so happy I found this wish it could have been sooner. Even after a year I finally found many things that I'm pretty sure are gonna help me continue to get better and also finally be able to explain it to others. Cheri, Pat, Lisa, Joe, Nicole all beyond amazing. I hope we meet again!

Comment #54 - Posted by: Abby L. at July 11, 2010 11:33 PM

Good Luck to all those Colorado folks comin up in the games!!! Make us proud. Julie I think you are amazing. KICK A$$ GIRL!!!

Comment #55 - Posted by: Abby L. at July 11, 2010 11:39 PM

If a lady like Charity desides to do MUs at the 37th week of pregnancy its her decision which has to be respected. Yet I would not have put it up on the main site, because there should be examples that are to be followed. The example Charity sets should probably not be followed by most women in her condition.

Comment #56 - Posted by: szovari at July 12, 2010 12:13 AM

Way 2 go Charity!

Comment #57 - Posted by: Mad Max at July 12, 2010 12:24 AM

Rxed 26:35

Comment #58 - Posted by: Matt from kunduz at July 12, 2010 1:18 AM

Injured... see you in a week crossfit!
I'll be back after the quadriceps heals a bit. same muscle every time!
I'd better break now while I can still jog without too much pain.

Comment #59 - Posted by: TTU Cory at July 12, 2010 1:35 AM

19:00 subbed power snatches
still can't do a squat snatch to save my life

Comment #60 - Posted by: Tyler Scott at July 12, 2010 3:59 AM

As Rx'd


Comment #61 - Posted by: Hao C. at July 12, 2010 4:04 AM

31 min , some pull-ups werent really L

Comment #62 - Posted by: tum1 at July 12, 2010 4:34 AM

Attended the Level 1 Cert in Pittsburgh this weekend. I simply can't say enough about the experience. The material and the manner in which it was presented was absolutely phenominal. Thanks to the trainers Chuck, Nicole, Jon, Jen, EC and Karianne... you're truly a gifted team of communicators/coaches!

Comment #63 - Posted by: DaryllK at July 12, 2010 4:35 AM

I'm behind the main site but today I did..
"pullup complex"
10 rounds for time/sets
3-45lb pullups
5-deadhang pullups
7-Kipping pullups

28:31 rx'd in 21 sets

I wanted under 20 sets but I'll take 21 for my first attempt. I tore 4 of my fingers apart, I had a month of healthy unripped hands, fun while it lasted

i did the first 3 rounds in 3 unbroken sets so I was pretty psyched about that.

Comment #64 - Posted by: Xfitaddict M/CT/27/6'2"/175 at July 12, 2010 4:46 AM

CF-L1 Pittsburgh was great. Chuck, Jon, Eva, Jenn, Nicole and Karianne did an awesome job. Thanks guys and gals. I attended hoping to have a great time and learn a lot too. I did. They kept things interesting and were able to really get to the core of CrossFit. One of the most important things I learned is that warming up and/or cooling down with some basic skills and drills can go a long way. If more people attended these, there would be less debate, fewer questions and "larger loads moved for longer distance quickly" :)

Comment #65 - Posted by: AW at July 12, 2010 4:55 AM

Replaced 40lb dumbbell with 35lb kettlebell (the only one I have at home). The rest is as RX'd.

Comment #66 - Posted by: ilya m/37/6'1''/169 at July 12, 2010 5:14 AM

30lb dumbell snatches
subbed kipping pull-ups and sit-ups (21 of each) for L-pull-ups

Grip is gone. Had to switch to lat pull downs at end of round 2 d/t blisters.


Comment #67 - Posted by: Kristina F/26/5'3"/116 at July 12, 2010 6:02 AM

Sorry to bring it up again, but I never really saw an answer.
The L pull-ups, are you allowed to bring your legs down in between each rep and swing them into an L before you start your pull or not? Typically I have always just done strict L pull-ups without my legs coming down in between reps, but it seems a lot easier to let your legs go down in between each rep. Thanks for any clarification

Comment #68 - Posted by: B. Noyce at July 12, 2010 6:04 AM

20 - 20lb db snatches (right arm)
10 kippin pullups
20 - 20lb db snatches (left arm)
10 kippin pullups
3 rounds -- 18:57
Had to scale this one, left for missionn trip early this morning, no way could have done whole wod & made it on time.

Comment #69 - Posted by: em :) at July 12, 2010 6:12 AM

Scaled this one and took it easy easy
1 rd with 15lb db:
15 db snatch(rt arm)
15 kipping pus
15 db snatch(left arm)
15 kipping pus
Full squat snatches
Easing back slowly, goal: never see Rhabdo Ever again...

Comment #70 - Posted by: brittk at July 12, 2010 6:27 AM

Great Cert in Golden, CO! Very professional and entertaining.

Comment #71 - Posted by: Ben M at July 12, 2010 6:46 AM

The Level 1 CF Cert @ CF Pittsburgh this past weekend was amazing! Thank you so much to the trainers who made their way out to Pittsburgh for us. EC, Nicole, Jon, Jenn, Karianne, and Chuck, you all were excellent (beyond my expectation) in conveying all the information we needed to really understand what CrossFit is and is all about. You guys definitely made the weekend exciting as well by having positive spirits and a great sense of humor. Thanks so much again and to Jenn and Mike for hosting. I'm proud to say now that I'm certified!! Hell ya!

Comment #72 - Posted by: Heather Cook at July 12, 2010 6:47 AM

Luke AFB, level 1 cert was incredible. What an impressive facility...if only the rest of the Air Force would get on board. Learned a ton...big thanks to Stephane, Hollis, Chris, and Malle(s/p?).

Comment #73 - Posted by: John Matuszak at July 12, 2010 6:49 AM

15# 1 round 16:20

Comment #74 - Posted by: ccraft at July 12, 2010 6:54 AM

The CrossFit cert this weekend in Golden was awesome. Thanks so much to Pat, Joe, Nicole, Lisa, and Cherie.

Comment #75 - Posted by: Jaelyn Wolf at July 12, 2010 7:02 AM

45 lb DB
first 63 snatches were squat, the rest were power(hamstring)
33.26 dragging butt

Comment #76 - Posted by: Jonblaze at July 12, 2010 7:03 AM

Wonderful class, I learned so much! Thank you again for all the help! I would recommend this to anyone who is thinking about Crossfit or has been in it for a while.

Comment #77 - Posted by: Brandon Baker at July 12, 2010 7:07 AM

AS RX'd:


VBC, Baghdad, Iraq

Comment #78 - Posted by: Stephen at July 12, 2010 7:28 AM

18.40, rx'd.

VBC, Baghdad.

Comment #79 - Posted by: Luke at July 12, 2010 7:32 AM

two rounds; sub: power snatch

Comment #80 - Posted by: logan at July 12, 2010 7:47 AM

Luke owned me on this workout.

Comment #81 - Posted by: Stephen at July 12, 2010 7:47 AM

As Rx'd


Did this hungover. NOT ok lol

Comment #82 - Posted by: Philip at July 12, 2010 7:52 AM

Way to go Charity!!!
I just gave birth to a healthy little girl three weeks ago and did crossfit workouts throughout my whole pregnancy. I am a firm believer that working out through my pregnancy helped not only with healthy weight gain but also my mood, energy levels, and sleep. Three weeks before I gave birth I did 200 double-unders (not consecutively) in a WOD with no problem.
Keep up the good work! Best wishes for a happy, healthy baby!!

Comment #83 - Posted by: Jocelyn Leydon at July 12, 2010 8:05 AM

As Rx'd



Comment #84 - Posted by: Pat King at July 12, 2010 8:18 AM

CFSB Day#22
Back Squat


265x3(PR), 285x3(PR), 305x3(PR 40# increase from last week) I had more in me as well but since I had made such big jumps from last week I figured I would shut it down while I was ahead..

Ok…So I watched old video of my powerlifting comps before my injury. Since coming back from surgery I have been struggling with my Back Squat and I couldn’t figure out why my other lifts were so far ahead(other than mental..) So the other day when I was doing Front Squats I taped my session..and did some front squats..I then watched video from way before…I realized my stance was way to close(but didn’t feel that way??) But became apparent when I watched my FS and BS vid…I was like WTF?? I also notice how I was holding the bar and the placement on my back…I knew from my FS that the strength was there…I just had to make the adjustments and what a difference! I feel soooo much better right now..

Metcon less than 15 min: WOD from last Wednesday 7.7.2010

For time:
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood

Time as RX’d 5:51

Skill: Practice Ring Handstand Push-ups

Rest Day was soooo good for my body..

Comment #85 - Posted by: Memmnoch at July 12, 2010 8:24 AM

12.5# dumbbell
assisted pull ups on gravitron machine


This is the start of my second week of crossfit and I love it. I am working up to being able to do the workouts as Rx'd.

Comment #86 - Posted by: Bill Gibson at July 12, 2010 8:25 AM

First round Rx'd, final two rounds kipping pull-ups.

Comment #87 - Posted by: LT TILL at July 12, 2010 8:43 AM



L-pullups were more like Z's towards the end. Full squat snatch the whole way.

Comment #88 - Posted by: dan m at July 12, 2010 8:49 AM

BS 5x5: 225-245-245-245-255 - goal is 315 for 5x3 EOM

Comment #89 - Posted by: Julian at July 12, 2010 8:49 AM

Had a blast at the Level 1 cert in Reno!! Thank you to all the instructors, couldn't have asked for any better. Awesome job!!!

Comment #90 - Posted by: Nicole Hennig at July 12, 2010 8:51 AM

Amazing weekend at the L1 Cert at Rainier!!! I can honestly say that I learned more about what I thought I knew then I could imagine. After 20 mins of group instruction I went from 3 max Muscle ups to 8!!! All the instructors were fantastic and had a great way of explaining things so that what you know and what you did know you knew click together and make sense. Highly educational and recommended! Thank you to our host Kurtis I wish you luck in your new ventures!

Comment #91 - Posted by: Owen Duff at July 12, 2010 9:05 AM

2010-07-12: 14:22 (5:43,5:24,3:14) - Scaled rnds to 21,15,9 and ps's. Snatches felt good, do full squat snatches next time.
2009-11-29: 23:15 (9:52,8:36,4:47) - Scaled rnds to 21,15,9. 1st time dumbbell snatches, subbed ps's.

Comment #92 - Posted by: gs at July 12, 2010 9:17 AM


as Rx'd

Comment #93 - Posted by: Hossink at July 12, 2010 9:17 AM

This was hard. Serious muscle fatigue. I decided to sacrifice time in favor of keeping rx, but maybe I should have gone with regular pu's at the end and tried for a better time.

As rx'd, 38:12

Comment #94 - Posted by: Shane m/36/6'3"/205 at July 12, 2010 9:22 AM


Complete three rounds for time of:
21 20# DB squat snatches, right arm
21 L Pull-ups
21 20# DB squat snatches, left arm
21 L Pull-ups

About 2 1/2 minutes faster than the last time I did this workout. Finally got the db squat snatches down....no bent arms or pressed lockouts. Much easier on the shoulder joint and muscles in addition to being faster when it's done correctly.

Comment #95 - Posted by: Kelly Moore 47/F/5'/114# at July 12, 2010 9:31 AM

Second day back on CrossFit, and I'm suckin'.
1 Round: 40 pound Dumbbell snatch, 21 reps, right arm; 21 L Pull-ups; 40 pound Dumbbell snatch, 21 reps, left arm; 21 L Pull-ups
2 Rounds: 50 pound Dumbbell snatch, 21 reps, right arm; 21 L Pull-ups; 50 pound Dumbbell snatch, 21 reps, left arm; 21 L Pull-ups

30min 13sec.

Yikes. The big thing that got me was the L-Pull Ups. Good form + high reps = pain...but it hurt so good!

Comment #96 - Posted by: Christopher L Meyer M/24/5'10"/207 at July 12, 2010 9:32 AM


Whenever I do this workout, and on most of the videos I see people leave don't drop there legs between reps if they can help it.

Comment #97 - Posted by: csmith at July 12, 2010 9:34 AM

44yom 6ft/185lbs
Joshie (modified)
I can't do that many L-pullups, so I had to improv a bit:
3 Rds for time of:
21 x DB snatch Left arm (35#).
21 Kip PU + 15sec L-Sit.
21 x DB snatch Right arm (35#).
21 x Kip PU + 15sec L-Sit.

Time: 29:03.

After the WOD, when I got home I got a surprise in the mail: my new Buddy Lee Rope Master jumprope showed up today. I can't wait to try it tomorrow!.. hope the WOD has some DU's in it!..

Comment #98 - Posted by: Harry at July 12, 2010 9:42 AM


Charity was an absolute rock star bad a$$ in the 2009 Games placing 2nd overall.

I believe this is baby #3 for her...she knows her body and her limitations.

25# DB for "Joshie"
Kipping L Pull Ups

TIME: 31:44

Comment #99 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at July 12, 2010 9:50 AM

36:42 w/35# kb snatches and tuck knee pus

Comment #100 - Posted by: Nickosaurus at July 12, 2010 9:52 AM

Charlottesville Level 1 had a blast! Thanks Joe, Bobby, Maggie, Chriss, and Angie. Learned a lot and you guys do a great job teaching. Keep it up. Thanks again.

Comment #101 - Posted by: Adam Brooks at July 12, 2010 9:52 AM

30:33 barbell

Comment #102 - Posted by: lucien at July 12, 2010 9:53 AM

Charlottesville Level 1 cert, awesome time! Thanks Joe, Bobby, Chriss, Maggie, and Angie. Learned alot and you guys did a great job instructing. Keep it up. Thanks again.

Comment #103 - Posted by: Adam Brooks at July 12, 2010 9:54 AM



Very nice work. You are such an inspiration!

Keep on rockin!

Comment #104 - Posted by: nadia shatila at July 12, 2010 10:08 AM

What a weekend at CF Pittsburgh with Chuck, Nicole, Jon, EC, Jen, and Karianne! These guys and gays not only presented the information thoroughly, but damn they were funny and a pleasure to be around.
Also a huge Hell Yeah to Mike and Jen for graciously providing the warm, very warm haha, confines of CF Pittsburgh for all of us to further our CF education.

Zach and I look forward to seeing YINZ next weekend in Carson City!

Comment #105 - Posted by: Andrew Manderino -Panther CrossFit at July 12, 2010 10:09 AM


2 rounds.. 20 pounds

hard time for form

Comment #106 - Posted by: RGD at July 12, 2010 10:13 AM

Most professional cert I have ever been to! Todd and the crew at Rainier CF not only know the material they can instruct it to all levels. Thanks for the great weekend.

Comment #107 - Posted by: mike at July 12, 2010 10:16 AM

Three rounds of

21 20# DB squat snatch right arm
21 L pull-ups--wasn't exactly in the shape of an L
21 20# DB squat snatch left arm
21 L pull-ups--still not exactly an L shape

18:59 focused on getting the low squat on every rep

Comment #108 - Posted by: Amykr F/38/5'9"/142 at July 12, 2010 10:16 AM


Made up Thursday's lunge/pull-up/sit-up WOD:

11:19 PR

Previous best was 13:01


CFSB, shoulder press 3 X 3


Then, worked on "goats"

Comment #109 - Posted by: Kevin C. at July 12, 2010 10:23 AM

It's good to see a pic of Nadia. Other than the 100-pullup video, it seems like forever since I've seen her.
Hope you're doing well, Nads!

Comment #110 - Posted by: Mark - Indy at July 12, 2010 10:31 AM


3 rounds of:

21 x 35# kb power snatches R
14 pullups
21 x 35# kb power snatches L
14 v sits

time: 22:58

That third set of pullups took me forever. My shoulders now feel fried.

With all this crossfit, I keep getting heavier. This is a good thing, I suppose as I'm a lot leaner but it would sure help my pullups if I could lose weight instead of gain it.

Comment #111 - Posted by: JuliePlatt at July 12, 2010 10:53 AM


3 rounds

15 squat snatches right
10 L-pullups
15 squat snatches left
10 L-pullups


I need a lot of work on L-pullups. They slowed me down a lot. I ought to practice them in my warmups

Comment #112 - Posted by: BradWV at July 12, 2010 10:54 AM

CF L1 Golden Co. very knowledgeble staff and Pat might be one of the funniest guys I've ever met. If your thinking about attending a level 1 I would suggest you get signed up now. You will learn so much about CF and human movement!

Thanks Pat Lisa Joe Nicole Cherie

Comment #113 - Posted by: aaron harris at July 12, 2010 10:58 AM

Would like to say thanks to Crossfit Pittsburgh for allowing the use of their facility to host the level 1 certification this weekend! I have been to one other popular certification outside of Crossfit that was inactive, boring, and powerpoint oriented. Coaches Chuck, Nicole, EC, Jenn, Jon, and Karianne made this level 1 a blast! There was never a dull or worthless moment! Proof that if your going to get any cert at all go Crossfit.

Comment #114 - Posted by: Dan Bailey at July 12, 2010 10:59 AM

I'd like to see everyone's version of a squat snatch with the 40lbs dumbbell as rx'd.

I couldn't do full squat snatches with this much weight consistently, especially on my weaker arm.

Comment #115 - Posted by: chris at July 12, 2010 11:03 AM


Complete three rounds for time of:
40 pound Dumbbell snatch, 15 reps, right arm
15 L Pull-ups
40 pound Dumbbell snatch, 15 reps, left arm
15 L Pull-ups

Did power snatches. Need to work on squat snatch form. Next time do the full reps. First time doing L pullups, killer. Ended up doing pullups with just knees up about 1/2 way through 2nd round and then normal dead hangs by the end of 3rd round.

Comment #116 - Posted by: Doss at July 12, 2010 11:11 AM

The Pittsburgh cert was fantastic - extremely informative and alot of fun. Thanks to Chuck, E.C, Jon, Nicole, Karianne, and Jen. It was an absolute pleasure to meet and to learn from all of you! Thanks also to Mike and Jen for hosting. Crossfit Pittsburgh rocks!

Comment #117 - Posted by: Joel Rodriguez at July 12, 2010 11:13 AM

Well they weren't all a proper L and they weren't all a proper Pull-up but I did the lot.



Comment #118 - Posted by: optimistic dan at July 12, 2010 11:14 AM

Kipping pull-ups all 3 rounds, w/ 25Ilb. dumbell & 1st round w/ squat 2nd & 3rd just snatch. (Back probs.)


Comment #119 - Posted by: thelittleenginethatcould-but didnt at July 12, 2010 11:17 AM

University Nevada Reno CrossFit Level 1 Cert: Well done!

Coming back for a 2nd cert weekend after a couple years was a great choice! Kudos to the training team, nicely done (as usual).

Gotta say, Fran at 4400 feet is not the same as Fran at sea level.

To the "Home Schooler" heading to Auckland, don't play with yourself too much!


Comment #120 - Posted by: Brandon at July 12, 2010 11:30 AM

jak grueneberg m /155/ 21

subbed 11 80lb barbell snatches each set


Comment #121 - Posted by: jak at July 12, 2010 11:31 AM

30/M/ 5'10/ 138

Scaled down to 35 LB Dumbell to work on form and Mechanics. Nice WOD, RIP.



Comment #122 - Posted by: SANTI at July 12, 2010 11:40 AM

30/M/ 5'10/ 138

Scaled down to 35 LB Dumbell to work on form and Mechanics. Nice WOD, RIP.



Comment #123 - Posted by: SANTI at July 12, 2010 11:40 AM

I forgot to say, L pull ups as RX'D.



Comment #124 - Posted by: SANTI at July 12, 2010 11:41 AM

I forgot to say, L pull ups as RX'D.



Comment #125 - Posted by: SANTI at July 12, 2010 11:41 AM

Thanks to Todd and all the instructors at Rainier CF for the outstanding training and coaching they gave during the level 1 cert. Amazing course, way worth it and better than I could have imagined.


Comment #126 - Posted by: Dustin Knight at July 12, 2010 11:49 AM

Had a great time at the level 1 certification in Reno. All the trainers were spectacular and made everything very clear and easy to understand from the outset to the finish. Thanks for getting me started on the road to bringing fitness to others!

Comment #127 - Posted by: Zack Height at July 12, 2010 12:04 PM



Subbed 21 kipping pullups and 21 situps for L pullups. I dream of the day when I can do this Rxed.

Comment #128 - Posted by: dave at July 12, 2010 12:13 PM

As Rx'd 34:49

All strict L PUs with reverse grip, all sets of 3's after the 1st round. Woofta!! Great couple of days back to back, I'm wiped out, can't wait to see tomorrow's WOD.

Thank you Sergeant Joshua Whitaker

Comment #129 - Posted by: B. Noyce at July 12, 2010 12:18 PM

27:25 AS RXD.

Comment #130 - Posted by: John Millen at July 12, 2010 12:19 PM


1 round only-
11:30 using a small blue band for my pull-ups

Took a few days off because I strained my L shoulder. Hopping back in now, but doing so slowly. DB snatches started out well, but ended up closer to power snatches at the end.

US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska

Comment #131 - Posted by: Chappy B+ at July 12, 2010 12:19 PM

35 yom 215 bwt

a day behind
5rds of
400m run
15 95 lb thrusters (scaled down for recovery purposes)
time 14:51

Comment #132 - Posted by: brian t at July 12, 2010 12:20 PM

49 M/5'8"/145
First time doing this WOD. 35:10 L-pullups Rx'd. DB Snatches turned into DB Powersnatches.


Comment #133 - Posted by: Hank at July 12, 2010 12:21 PM

as rx'd.


all were full squat snatches, but the L pull ups did get lazy towards the end.

Comment #134 - Posted by: Kevin A. M/17/182/6' at July 12, 2010 12:29 PM

21 25 lbs db squat snatches, right arm
21 band assisted pull-ups
21 25 lbs db squat snatches, left arm
21 band assisted pull-ups

3 rounds


Comment #135 - Posted by: Thinlizzie at July 12, 2010 12:34 PM

M 42/5'11"/195
As RX'ed 34:10
Hard. Very hard.

Comment #136 - Posted by: Anthony at July 12, 2010 12:35 PM

Rainier Level 1 cert was amazing! Todd, Jesse, Nadia, Tommy, Kurtis and all the other trainers were great. I learned a ton and PR'd my Fran time by 11 seconds...not sure which one I am more stoked about :) Can't wait to start using what I learned to help people better their lives.

Comment #137 - Posted by: Kelsey at July 12, 2010 12:41 PM

"Joshie" with power snatches, 29:31.

Buy in: back squat 5-3-1+ at 225-250-280 (got 3, new 3RM+5). Felt like I could have had 5 reps, but was unsure of my spotter and kind of chickened out.

Cash out: 3 minute drill on bosu ball of 1 minute towel OHS, 1 minute squat and hold, 1 minute towel OHS.

Comment #138 - Posted by: Kamper M/45/200/74" at July 12, 2010 12:48 PM

Full squat snatches, 12.5 kg
Subbed 21 L PU with 10 Deadhang PU
Only two rounds, because of time.

Comment #139 - Posted by: Hans at July 12, 2010 12:51 PM

made up lunge/PU/SU WOD
details there
Been sidelined with a mersa/staph infection in bottom lip.
Everybody keep yourselves and your gyms clean.
That stuff is no fun if it gets in your system.

Comment #140 - Posted by: justaman - liberty sc at July 12, 2010 12:56 PM


So I misread the workout today and did 40 reps on each arm with the 21 L pullups in the middle. No damn wonder it was taking me so long!

3 rounds for time
30# dumbbell snatch, 40 reps left arm
21 L pullups
30# dumbbell snatch, 40 reps right arm
21 L pullups

39 min flat.

And I kept my lunch down. I'm thinking I would have been around the 30 min mark if I read properly. Sigh. Vicious workout.

Comment #141 - Posted by: Michael C. at July 12, 2010 1:00 PM

Awesome time at the Level 1 cert at Luke AFB this weekend. Learned so much and totally fell in love with Mallee. (lol Just kidding. Kind of....)

Comment #142 - Posted by: Nate at July 12, 2010 1:04 PM

Scaled rep scheme:

40# DB Snatch (right-hand)
L-pull up
40# DB Snatch (left-hand)
L-pull up


Comment #143 - Posted by: Mike H 30/M/5'11"/180 at July 12, 2010 1:05 PM


Subbed 3 rounds of 21 reps of 30lbs db snatches each arm, then 21 L pull ups 21:17

Comment #144 - Posted by: Karim saoud at July 12, 2010 1:07 PM

28.54 as rx'd

Comment #145 - Posted by: anthony at July 12, 2010 1:17 PM

subbed to kipping hang ups, but had to give up all together in the last round due to heavy blistering. The dumbell was easy.


Comment #146 - Posted by: Sindre at July 12, 2010 1:23 PM

@ home
did same scaling as last time to compare
30# + regular pullups
22:35 (PR by -6:50)
1- x-215-x-540
2- 800-945-1225-1405
3 1630-1820-2100-2235

next time 35 or 40# and L-PU's

Comment #147 - Posted by: waderpro D m/48 W f/45 at July 12, 2010 1:25 PM


I was humbled today...just another "crossfit day."

As rx'd - 32:01


Comment #148 - Posted by: doWORKson at July 12, 2010 1:28 PM

32:36 as rx'd (squat snatches)

Comment #149 - Posted by: MoisesDelMar M/27/165/5'8'' at July 12, 2010 1:28 PM

Level 1 cert at Rainier Crossfit this weekend was outstanding - it really put it all together for me. Big thanks to Todd and the rest of the crew for a professional presentation that was also a little physically challenging (wink wink). Also a big thanks to Rainier Crossfit for the use of the box - great facility in a great place.

Comment #150 - Posted by: Fletcher at July 12, 2010 1:33 PM

I can do dead hang L pullups but am restricted to only 7 as one set, and the following sets in terms of reps deteriorate very quickly until I am doing single reps that look like a train wreck.

Knowing that, I decided to do single rep kipping pullups because firstly, I need the kipping practice, and secondly, the way I do these is to do a ballistic full pull, drop to the ground, walk away and then walk back for the next rep. This way I get a recovery interval of about 5 seconds between reps.

Unfortunately, this extends the total time for the WOD, which is fine by me because this is my first day back and I have now set a benchmark for myself the next time this workout comes around.

My time ended up at 45:43

Comment #151 - Posted by: Gamble at July 12, 2010 1:39 PM

24:11 RX.



Comment #152 - Posted by: Jordan...28/175 @ Yokota AB at July 12, 2010 1:42 PM

I did the whole workout in 33:30. It was extremely hard but my first crossfit workout. What does Rx mean?

Comment #153 - Posted by: Denver Russell at July 12, 2010 1:46 PM

After six years of waiting, I finally got to attend a Level 1 cert. It was everything I imagined and more. Thanks to the host, CrossFit Charlottesville and to Joe, Maggie, Bobbi, Andrea, and Chris for all the great lectures, demos, and coaching. Informative AND entertaining (I took almost as many notes of Joe's witty one-liner's, expressions and analogies as I did of the subject matter)!

Comment #154 - Posted by: Matt Davidson at July 12, 2010 1:55 PM

Complete three rounds for time of:
40 pound Dumbbell snatch, 15 reps, right arm
(unbroken thru entire wod)
15 L Pull-ups
(broken by sets of 5)
40 pound Dumbbell snatch, 15 reps, left arm
15 L Pull-ups
These are squat not power snatches.


Compare to 091129: 23:13 as rx'd

Comment #155 - Posted by: cory at July 12, 2010 1:57 PM


as rx: 33:31 (last time 40:42)

Comment #156 - Posted by: jnel at July 12, 2010 2:08 PM

38:00 as Rx'd (I think: see below)

126 of the swingingest, most energy-efficient L-pullups you've ever seen. Did them one at a time with a huge swing and dropped once my chin cleared the bar, so as not to waste energy on the negative portion of the rep.

Also squat snatch 1RM, 140#. PR by 5#.

Comment #157 - Posted by: Latham M/30/180 Camp Cropper at July 12, 2010 2:18 PM

Forgot to add: time was a huge improvement over last time this workout came up.

Comment #158 - Posted by: Latham M/30/180 Camp Cropper at July 12, 2010 2:20 PM

I did the CFLA workout today - not as prescribed. But, I did complete it.

Walked 1/2 mile up an incline. Did four sets of 10 (pullups, dips, squats, good mornings).

Then, I did the "Death by Clean and Jerk." I was inspired by Mikko Salo's video. 14 rounds is amazing. I had to stop after 8. No excuse for me. I just need to get better at it.

I had an idea after the workout. Mikko Salo can easily do 100 C&Js in 14 - 15 minutes. I am sure that Rob Orlando, Hobart, Jason Khalipa, and Chris Spealler can as well.

I just thought it would be good to throw in an equalizer. Many of the videos and workouts over the last 6 months have included a 20 pound weight vest.

As an aside - Rob Orlando has definitely trimmed off about 10 lbs since last year. The latest video of "Johnson" proved that. Salo has stated that he has gained 5 to 10 lbs in the last year. I think it would be interesting to see an event that challenged both athletes in a new manner.

So, here is my proposed workout,

All Things Being Equal

20 minute cut off time.
100 Clean & Jerks at 135 lbs
Wearing a 20 lb weighted vest

First method of scoring
100 C&Js in 20 minute = score of 100
For every one below 100 reps, subtract 1 point for every rep below 100.

Now - the interesting thing is trying to judge how fast Salo, Spealler, Orlando, and others might be able to pull off this feat.

Salo proved that he can do 105 C&Js in 14 minutes. But, with a 20 lb vest, it will slow him down a bit. I think that the best time for this would be around 16 minutes. The score can go up by 1 point for every 15 seconds below 20 minutes. So, a maximum score of 116 for a 16:00 completion of 100 reps.

This event is achievable. It is challenging. Grace has seen tremendous improvement in times. I have improved my own time from over 6 minutes to under 4 minutes.

The next step up was "death by C&J". I think that this is a fair workout as well.

This workout gives an achievable feat. It also has an equalizing element between those who have a bit more weight to them.

It challenges the athletes to think of a way to overcome the event. Should it be done via a "Tabata" interval? Should it be done in sets of ten with more rest? Should it be done in straight sets of 5?

Overall, it is an event that I think should be added to the hopper.

Just my $0.02.


Comment #159 - Posted by: Stuart at July 12, 2010 2:41 PM

3 rounds for time of:
20k Kettlebell snatch, 21 reps, right arm
21 Pull-ups
20k Kettlebell snatch, 21 reps, left arm
21 Pull-ups
1 round completed: 06:33

Comment #160 - Posted by: Pete In Sun City at July 12, 2010 2:42 PM

I forgot to mention Right shoulder has a Torn rotator cuff; Surgery in 18 days

Comment #161 - Posted by: Pete In Sun City at July 12, 2010 2:45 PM

Hey Finley! I spent some time using a bar that rolled, it is harder. 1 Huge recomendation though wrap your thumbs around the bar. I totally sliped off and landed on my back(in front of a hot chic of course)
BTW 37:17 Fixed bar Rx Had a tough time getting deep in the squat.

Comment #162 - Posted by: Allie 26.2 at July 12, 2010 2:46 PM



Comment #163 - Posted by: cosmo at July 12, 2010 2:46 PM

First ever Cross-fit workout. Wasn't scared when I went in. Totally humbled on the way out.

(26/F/5'11"/155, apparently out of shape)

Could only do 10# db x 10
had to use 135# assist on the pullups (I could die of shame right now) x10

3 rounds took about 15 minutes, forgot to look at the clock on the way out.

However I am damn ready to take on tomorrow, hopefully better results.

Comment #164 - Posted by: Eileen at July 12, 2010 2:56 PM

done as prescribed in a brutal 52:45.

Comment #165 - Posted by: Smithy/m/49/5'10"/166 at July 12, 2010 3:00 PM

2 weeks spent only weightlifting and 1 week off for vacation. Time: 26:15. Could have gone into a deeper squat on some of the snatches though. Tough WOD for a 1st one back to crossfit.

Comment #166 - Posted by: Stryder9 m/36/5'8"/155# at July 12, 2010 3:15 PM


31:40 pr by 1min

Comment #167 - Posted by: Chas at July 12, 2010 3:17 PM


bike to gym (6.8 mi in 32 min)

core strength warmup

mods: 35 lb snatches starting with first round of left arm; pullups with 2 inch band assist followed by 21 straight leg raises (hanging).

1 round. 23 min.

Bike home, starting now...

Comment #168 - Posted by: Matt d at July 12, 2010 3:25 PM

35:45 - L P/U's started turning into tuck-knee P/U's towards the end, and snatches were not as deep towards the end

Comment #169 - Posted by: ArcLite M/35/69"/160 at July 12, 2010 3:28 PM

50% day, 11 reps of each item instead of 21


Also, dropped down to 30lb db for the shoulders.

Great performances: Hank, waderpro D, Smithy, Julie Platt, Kamper, Carole and Kevin. Good luck with the surgery Pete in Sun City.

Comment #170 - Posted by: mas 53/M/155 at July 12, 2010 3:35 PM

Still working up to snatches, so subbed squat clean thrusters. L pullups got a little sloppy after the first round, kept my thighs above parallel to ground, but legs were bent most of the time.
PR by just over a minute, and that's with L pullups in all 3 rounds this time.



Comment #171 - Posted by: JonK at July 12, 2010 3:36 PM

scaled to (1) complete round.


strict form on L Pull-ups, but slow going.

Comment #172 - Posted by: Cbus A at July 12, 2010 3:50 PM

Awesome cert at Luke AFB this weekend. This was my second level 1 and I definately picked up some info I must have missed during my first one. The crew did an awesome job and definately got me pumped to push harder and harder at every WOD. Luke AFB is an awesome facility and is definately doing it right. Thanks for the great experience and big thanks to Stephane, Hollis, Chris, and Malley.

Comment #173 - Posted by: Tom at July 12, 2010 3:52 PM

RIP Joshie God Bless

3 RFT scaled to

40# DB snatch 21 reps rt arm
21 tuck sit pull ups
40# DB snatch 21 reps lt arm
21 tuck sit pull ups


Comment #174 - Posted by: tdhalls at July 12, 2010 3:56 PM

Not feeling too hot. Probably under-recovered a bit. Did 5K Row, 22:40 (about 1:00 off PR).

Comment #175 - Posted by: bingo at July 12, 2010 4:00 PM


35 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
35 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Comment #176 - Posted by: Alfie at July 12, 2010 4:26 PM

Shoulder still sore. 23:14. 6 sets of 315 leg press and 21 dead hang pullups.

Comment #177 - Posted by: therozfather. 31/M/197 at July 12, 2010 4:29 PM

33:51 as rx'd

Comment #178 - Posted by: SB at July 12, 2010 4:36 PM

Just wanted to say thanks to the CrossFit team that taught us over the weekend in Golden, Co. You guys were all awesome, and Pat I will think of the terminator screen everyday as I get asked dumb questions..pick the answer wisely! I know we all learned a lot and will not comtinue to pass that knowledege onto our clients! Thanks again, Joe, Lisa, Cherie, Pat and Nicole!

Comment #179 - Posted by: Courtney at July 12, 2010 4:36 PM

42.56 as rxed
55.04 last time on 11/30/09

Comment #180 - Posted by: Kyle A. at July 12, 2010 4:38 PM

31:31 No L Pull ups. Regular pull ups

Comment #181 - Posted by: jug at July 12, 2010 4:41 PM

power snatches (sorry coach)
alternate front and back grip l-pullups


Comment #182 - Posted by: controlfreak at July 12, 2010 4:47 PM


scaled to 35# (heaviest dumbell I have);
only 10 reps of the L-sits after first set, which took forever.


Comment #183 - Posted by: harry at July 12, 2010 4:59 PM

SUB 25# ds
SUB 90# pd
SUB 21 ll

previous 28:19

Comment #184 - Posted by: Ticotexas M/40/69/150 at July 12, 2010 5:02 PM

Just finished this. 34:18......wow Crossfit DIDN'T take things lightly on us on this fine monday:)

Comment #185 - Posted by: toven at July 12, 2010 5:08 PM

warmup snatches up to 165,

wod 23:06 pr (power snatches)

ran a little but easy to rehab hammy

Comment #186 - Posted by: Kevin McClellan 48/M/195 at July 12, 2010 5:09 PM

Cert in Rainier was AMAZING, all the coaches were fun and engaging, and incredibly knowledgeable. Had a fantastic time.

Comment #187 - Posted by: Jesse at July 12, 2010 5:21 PM

35min as rec, didnt have a gym around, and didnt do the laundry, so I did this workout naked lol with a 53lb KB and replaced the L-pullups with pushups. No matter how much you have accomplished in life, crossfit and gymjones will still make you feel helpless.

Punish the body to perfect the soul. Hate you f**kers

Comment #188 - Posted by: Kajan at July 12, 2010 5:23 PM


30# db's
L sit pu's for the first 84
Z sits for the next 21
strict pu"s for the last 21


Comment #189 - Posted by: texinma at July 12, 2010 5:37 PM

35 mins

Comment #190 - Posted by: greg 6'3"/215/38 at July 12, 2010 5:43 PM

Decided to try it with my 1 pood kettlebell.


Comment #191 - Posted by: Josiah Ertz at July 12, 2010 5:44 PM


W/U: ROM exercises, 20x; dumbbell snatch, 3x5 at 25-30-35# (5 x each side).

As Rx: 25:07.

C/D: foam roll quads.

Off PR by 3:14. Snatches were good, but probably too slow. L pull-ups were as miserable as always. Starting to feel worn out. Think I may lower the intensity bar tomorrow.

Done in your honor Staff Sergeant Whitaker. RIP.

Comment #192 - Posted by: rjf (Since 07-20-07. WOD no. 817) at July 12, 2010 5:58 PM

22:46, 30 lb dumbbell, kipping pullups and situps.

Comment #193 - Posted by: J.R. at July 12, 2010 6:00 PM

f 28/5'7/124
15 lb dumbbell
band assisted knee raise PU

m 28/6'1/182
knee raise PU
57 min

Comment #194 - Posted by: OFQ-MD at July 12, 2010 6:05 PM


Scaled it:
Did 3 rounds of snatches with #45 bar 21 reps, then 21 pullups

Comment #195 - Posted by: Shelby G. at July 12, 2010 6:09 PM

Only got 2 rounds of:

20lb dumbbell snatch left arm
21 pull-ups w/green band
20lb dumbbell snatch right arm
21 pull-ups w/green banc



Comment #196 - Posted by: Toby D at July 12, 2010 6:12 PM

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Dumbbell snatch 10lbs x 5R 5L 15lbs x 3R 3L 20lbs x 2R 2L

25lb dumbbell
Foam roll after
Compared to 091129: 41:29 with 20lb dumbbell

Comment #197 - Posted by: Sesoku at July 12, 2010 6:28 PM

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

scaled to 25 pound dumbbell and 11 pull-ups instead of 21 per round. 36:30. should have been faster.

Comment #198 - Posted by: dandny at July 12, 2010 6:43 PM

as rx'd 28:56

Comment #199 - Posted by: Mark Lovelace, crossfits alone in Bloomsburg at July 12, 2010 6:50 PM

some pull ups were jumping

Comment #200 - Posted by: Zach 5'9"175lbs 24 at July 12, 2010 6:56 PM

charity - you are amazing!!!

Comment #201 - Posted by: ec at July 12, 2010 7:14 PM

Great exercise! I subbed regular pull ups for the L's; time: 31:28.69.

Comment #202 - Posted by: José Riesco III, 5'9" 170 at July 12, 2010 7:33 PM

My first cross fit. Friend told me about it over the weekend. Also first time I did a snatch...haha. Time was 53:45. From other posted times does not appear to be good but was a great workout. If it means anything I did a 5 mile run first.

Comment #203 - Posted by: Joshua at July 12, 2010 7:33 PM


as rx'd

Comment #204 - Posted by: JimL at July 12, 2010 7:36 PM

Did as rx'd
10lb dumbbells bc so many
L pull ups took some time
29 minutes
Did this one for my oldest son 15
who I used to call "Joshie" xoxo
Im #21....thanx cf :)

Comment #205 - Posted by: Mindy S at July 12, 2010 8:02 PM

M/25/155 GregAWU

2 rounds as rx'd - 31:30

Comment #206 - Posted by: Y. Zhou at July 12, 2010 8:04 PM


as RXd


Comment #207 - Posted by: Eric-Clint, Texas at July 12, 2010 8:11 PM

Used 35# db's and kipping L pullups for first round then reg kips for last 2 finished in 27.33.0 which is slower than my last go around but of course Much much closer to rx'd this time.

Comment #208 - Posted by: Cphil24m/158#/5'9" at July 12, 2010 8:36 PM

26:40...If I'm being honest only about a third of the PUs were of the L variety...the rest were some variation...and some were just strict regulars.

Irregardlessly, it was hard.

Comment #209 - Posted by: jongb at July 12, 2010 8:45 PM

Dream of attending a Crossfit Cert came true this weekend in Golden, CO! Very informative and fun! Wish I would have done it sooner! I still have a lot to learn but can't wait to get out there and apply what I did learn to my own training! Pat you are one hell of an instructor and funny too. Thanks for keeping it entertaining! Thanks to the other great instructors as well, Joe, Cherie, Nicole and Lisa!! Had a blast this weekend. Hoping to see you all again sometime in the future!

Comment #210 - Posted by: Juli at July 12, 2010 8:50 PM

As rx'd 24:03... but lets be honest it wasn't the best form on the Ls nor snatches but really 1st time doing both. In the end it was 2-5 reps of PU.

Comment #211 - Posted by: caveman at July 12, 2010 9:21 PM

For the Squat Snatch.. I did a squat-clean-push press thing. I don't know what the difference between a power snatch and squat snatch are. Anyways, as Rx'd 32:40. Started out and it was 130 degress in Basra. Love this place. One month left.

Comment #212 - Posted by: AngeloPell at July 12, 2010 9:22 PM


Three rounds of:

21 25# dumbbell snatch R arm
21 L-up
21 25# dumbbell snatch L arm
21 L-up


Tough workout but feeling pretty good afterward

Comment #213 - Posted by: Andy Y at July 12, 2010 9:22 PM

one round of:
30 pound Dumbbell snatch, 21 reps, right arm
21 assisted Pull-ups
30 pound Dumbbell snatch, 21 reps, left arm
21 assisted Pull-ups

two rounds of:
30 pound Dumbbell snatch, 21 reps, right arm
21 lat pulldown 105 lbs
30 pound Dumbbell snatch, 21 reps, left arm
21 lat pulldown 105 lbs

tt = 33:14

Comment #214 - Posted by: fitz997 at July 12, 2010 9:33 PM

as rx'd, except with 33 lbs dumbbell (wanted to get my form right .. and my L pullups were rubbish).

48 mins 46 secs.
First round in 14 mins 18 secs
Second round in 18 mins 12 secs
Last round in 16 mins 16 secs.

Dumbbell squat cleans got easier as the exercise progressed.

Comment #215 - Posted by: Perry Cox at July 12, 2010 9:38 PM

Level 1 Cert at Rainer CF this weekend was AMAZING! Todd and the rest of the crew did and outstanding job! Not only did I learn what true fitness and health is. It was presented by Todd and the the other professional trainers perfectly. From the novice to the firebreathers, we all walked away with a better perspective on Crossfit and living healthy lives. Truly life changing stuff. I would highly recommend taking your Cert from Todd if you get the chance. You will come away a changed Crossfiter.

Comment #216 - Posted by: Adam at July 12, 2010 10:12 PM


Comment #217 - Posted by: Xman at July 12, 2010 10:18 PM

Level one cert at Rainier: AMAZING. Never thought I'd learn that much at my cert. Huge thank you to all the amazing trainers that made it so awesome, and to Rainier Crossfit for being such a great host.

Comment #218 - Posted by: Ben at July 12, 2010 10:39 PM


I was rock climbing on sunday, "Sternschnuppe" at the Feuerhörndl (Reiteralpe) near Bad Reichenhall. 11 pitches of 5.9 and 5.10 climbing, framed by a steep 2500ft approach and even steeper 3600ft descent which gave me severe DOMS in my quads the day after. 8 hour roundtrip car to car.

Rested yesterday and caught up today with a mash-up of sundays WOD and Joshie that works my weaknesses.

Five rounds for time of:
115 pound Thruster, 15 reps
15 L-Pull-ups


All exercises heavily broken.

Comment #219 - Posted by: Memuc at July 13, 2010 3:23 AM


Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Pull-ups took forever.


Comment #220 - Posted by: Boozer23 at July 13, 2010 3:35 AM

As rx'd

Comment #221 - Posted by: Mik at July 13, 2010 3:51 AM


Comment #222 - Posted by: Pacers at July 13, 2010 4:05 AM

Great time at the cert in Pittsburgh! Thanks to the trainers for putting up with my constant questions. They really know their stuff.

Comment #223 - Posted by: Khaled at July 13, 2010 4:19 AM


C2 1,000 meters
CFWU 1 Round
Practice One Arm DB Snatch


3 Rounds of

20 pound DB Snatches, 21 reps, Right Arm
21 Pull-ups, Blue Band
20 pound DB Snatches, 21 reps, Left Arm
21 Pull-ups, Blue Band

Time: 28:54

Pull-ups were killer.

Comment #224 - Posted by: edtkd at July 13, 2010 4:43 AM

Thank you to the Cert Staff, Chuck, EC, Jenn, Jon, Karianne and Nicole for a fantastic weekend!

You all were amazing.

This was the second time we hosted. For us it's like seeing old friends again amd making new ones while being a part of the greatest fitness program in the world.

We can't wait to have you back for another round.

Thank you again,

Mike, Jenn, Blake and all of us at CrossFit Pittsburgh

Comment #225 - Posted by: mike at July 13, 2010 4:56 AM

Thanks Joe and crew for the awesome Cert at Crossfit Charlottesville! You guys were great!

Comment #226 - Posted by: Anthony at July 13, 2010 5:25 AM

Level 1 cert in Pittsburgh was amazing! Thank you so much for hosting and bringing in such an awesome team of coaches! I am new to crossfit and now I am totally addicted!

Comment #227 - Posted by: Dee Mandley at July 13, 2010 5:52 AM

124 degrees today--kinda dies, but:
21X35 right
21Xpullups(knees to chest)
21X35 left
21X35 right
21X chinups
21X35 left
21X35 right
21X35 left
and i died......
but ran 2 miles, did 50 crunches,50 pushups

Comment #228 - Posted by: Steve Lanzola at July 13, 2010 6:07 AM


used squat rack for free hand to help get into full squat position without losing balance at bottom. tough balance wod(and cardio).

Comment #229 - Posted by: mtvet/45/6'/211 at July 13, 2010 6:59 AM

Did sets as follows:

20 lb right arm x21
10 Lat Pullups
20 lb left arm x21
10 Lat Pullups
30 lb right arm x21
10 Lat Pullups
30 lb left arm x21
10 Lat Pullups
40 lb right arm x21
10 Lat Pullups
40 lb left arm x21
10 Lat Pullups


5'8", 146lbs

Comment #230 - Posted by: Robert Vicars at July 13, 2010 7:17 AM

Jeff @ home
Snatches unbroken
L-pull ups in sets of 2 and 3

Seated L-pull ups

Comment #231 - Posted by: Jeff & Charity @ CF Snohomish at July 13, 2010 7:39 AM

Wow that was the best class I've ever attended Todd W. Amazing coach. I learned so much in a little time just going and learning the idea behind Crossfit changed my life for ever

Comment #232 - Posted by: greg field at July 13, 2010 9:15 AM


25# dumbbells


Comment #233 - Posted by: Jeff H at July 13, 2010 9:27 AM

As Rx'ed: 25:29
Rd 1: 2:12; :45; 2:16; 1:11
Rd 2: 3:03; 1:05; 3:22; 1:42
Rd 3: 3:21; 1:21; 3:23; 1:42

Form improved for the squat snatches and got worse for the pull-ups throughout the workout. Sweaty hands made holding on the bar difficult.

Comment #234 - Posted by: Casey P. in Milwaukee M/42/5'10/167 at July 13, 2010 10:08 AM

M 36/5'10"/170

2 rds

Comment #235 - Posted by: Rholl at July 13, 2010 10:50 AM


10 L pullups + 11 kipping per round
snatches as rx'd

Comment #236 - Posted by: Matthew at July 13, 2010 10:55 AM

squat snatches with a 44lb KB
L PU started as Ls, ended as bent Ls


Comment #237 - Posted by: malafronte (30/m/145#/Ft Hood TX) at July 13, 2010 11:31 AM

rxd 29:55 all sets broken and Lpullups sloppy for the last round

Comment #238 - Posted by: Troy at July 13, 2010 11:47 AM


As rx'd - 26:13

Comment #239 - Posted by: cnc at July 13, 2010 12:02 PM


As rx'd: 34:03

Ricky was done about 5 mins before me; he cut down last 2 sets of PUs to 10 reps

Comment #240 - Posted by: Richie D. at July 13, 2010 12:05 PM


Scaled to "Pack"


only completed 2 rds and was shot.

Comment #241 - Posted by: Olen Gifford at July 13, 2010 12:09 PM

M/64/199- 100 deg F-"Joshie" scaled

Complete two rounds for time of:
20 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
20 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Comment #242 - Posted by: peejay2 at July 13, 2010 12:32 PM

as rx'd

Comment #243 - Posted by: Kevin Bania, 28yrs, 70", 178lbs, Camp Ramadi, Iraq at July 13, 2010 12:32 PM


Comment #244 - Posted by: McG at July 13, 2010 2:06 PM

21 35 lbs db power snatches, right arm
21 L pull-ups
21 35 lbs db power snatches, left arm
21 L pull-ups

3 rounds


Power Snatch's: work on Squat for Next time
Pull Ups were down to 1 at a time.

Comment #245 - Posted by: John Calgary 195/49/M at July 13, 2010 3:21 PM

30# Snatches


note: for round 2 and 3, substituted lat machine (120#) and V-situps (x2) for second half of L-pullups

Comment #246 - Posted by: Lippe M/70"/180 at July 13, 2010 3:32 PM

NA: 35:13 l-pull ups turned to jumping pull ups during first round. 35lb DB snatch.

MR: 36:20 (80lb pull downs for first 2 rounds then 70lbs for last round). Snatches 15lb 1st round, 10lb 2nd round, and 8lb 3rd round.

KA: 37:56 weight assisted pull-ups...DB snatch 15lb 1st round and 10lb the 2nd and 3rd round.

Comment #247 - Posted by: nagui at July 13, 2010 3:33 PM

32 yom

Failed at directions, only did 1 round
25lbs cleans

Comment #248 - Posted by: Jon Gray at July 13, 2010 4:10 PM


As rx'd

Comment #249 - Posted by: Brandon Burritt at July 13, 2010 4:11 PM

23 / M / 5'9" / 135lbs

3 rounds of
20lb dumbbell snatch x21, right arm
10 tuck-sit pull-ups
20lb dumbbell snatch x21, left arm
10 tuck-sit pull-ups


Did this late last night at a park. It was very dark, and I had to climb up on a swing to reach the cross bar for pull-ups--probably not a great situation for my time, but I guess I get brownie points for "constantly varied."

Comment #250 - Posted by: BC at July 13, 2010 4:24 PM

26:13 w/ 35 DB.

Comment #251 - Posted by: LA at July 13, 2010 4:43 PM

completed 2 rounds in 33:04

Comment #252 - Posted by: Jason Crocker at July 13, 2010 5:50 PM

as rx'd


Comment #253 - Posted by: JMD m/31/184/6'1" at July 13, 2010 6:36 PM

M/25/5'9"/175/Moody AFB

Couldnt make it to the gym today, so worked out at home.

3 RFT of
21 85# sandbag Push Press
21 L-pullups
21 85# sandbag power cleans
21 L-pullups

Time 30:44

Best I could do with limited home equipment. I be glad when my sand bag fillers come in the mail cuz using 85#s for everthing is becoming a pain, I would have tried to do snatches with it but 85 is a lil to heavy for sandbag snatches. After the fillers and 1.5 pood KB comes I think I proly get a box or a weightvest.


Comment #254 - Posted by: BlackCatX-Fit at July 13, 2010 6:45 PM

42:34 w/ 35lb kb & swingset pull ups vs
42:39 for 2 rounds 2/5/08

Comment #255 - Posted by: kevin o at July 13, 2010 7:01 PM

25# DB
regular pullups
15 reps on all

4:16/6:34/6:25 = 17:16 total (improvement of 3:10, PR)

Comment #256 - Posted by: Pete - Decatur at July 13, 2010 7:18 PM

10 35# DB snatches R Arm
10 Kipping Pullups
10 35# DB snatches L Arm
10 Kipping Pullups

2 rounds: 8:55

Comment #257 - Posted by: Aaron A at July 13, 2010 7:22 PM


"L pullups" were mostly tuck pullups from dead hang, but still got a few in as rx'd

Comment #258 - Posted by: Marky Mark at July 13, 2010 7:44 PM

23:49 (30#)

Comment #259 - Posted by: Raph at July 13, 2010 8:35 PM

25# db squat snatches
L pullups, tucked pullups, and kipping pullups


Comment #260 - Posted by: Jean-Paul Lara (26/m/5'10/175) at July 13, 2010 9:37 PM

Snatches unbroken except for one set; L-pullups form not great by last round but finished.


Comment #261 - Posted by: dsm19 / 31 / 6'0 / 210 at July 14, 2010 4:55 AM

Subbed regular pull ups and a 35lb dumbbell.


I'll do L's and the 40 lb weight next time.

Comment #262 - Posted by: Sb 34/m/185/6'2 at July 14, 2010 5:45 AM

18.34 pr by 25 sec

Comment #263 - Posted by: Rosie in Atl at July 14, 2010 6:15 AM

26:50 but could only do regular pull-ups.

Comment #264 - Posted by: Chris G. 43/6'1"/230 at July 14, 2010 7:06 AM


sub'd 35lbs Db's
regular pull ups after round 1 where I did tuck pull ups

Comment #265 - Posted by: Brad at July 14, 2010 7:41 AM

Paul: 34:29 as rx'd (not a fan he says)
Jen: 33:25 (25# snatch, subbed 10 for 21 L Pull Ups)
Shaun: 32:35 (subbed 10 jumping pull ups and 10 incline situps for the 21 L Pull Ups)

Comment #266 - Posted by: jenniferg at July 14, 2010 7:42 AM

sub'd at the beach

6 rounds for time:
15 hspu's
15 squats
21 L-pu's


Comment #267 - Posted by: gunnar m/38/190/73" at July 14, 2010 8:24 AM

I had a great time at the Level 1 Cert at CrossFit Charlottesville this weekend. Joe and the entire crew of trainers were amazing! I learned a lot that will help me as an athlete and as a new trainer. I'm ready to dive in! Can't wait to take the Coaches Prep Course in the next 6-9 months to hone my skills! Thanks!!

Comment #268 - Posted by: Leslie at July 14, 2010 9:28 AM

Did this workout on Tuesday (7/13) after work. I had to cut it short since my wife was picking me up.
2 rounds completed in 23:52
30 lb. dumbbell used for the one-arm snatch, 21 times each arm
Did 15 pull-ups (instead of 21) on a gravitron machine using 100 lbs. assistance.

Comment #269 - Posted by: RJB7 at July 14, 2010 9:31 AM

(12 kg)
(40 min.)

Comment #270 - Posted by: Darius at July 14, 2010 2:00 PM


3 rounds:
14kg(31lbs) db snatch squat, 21 r.arm,
15 L pull ups,
14kg(31lbs) db snatch squat, 21 l.arm,
15 L pull ups.

Tough going after last nights "Joshie". Thanks.

Comment #271 - Posted by: zenoperegrinus at July 14, 2010 2:24 PM


As rx'd: 22:20.

Comment #272 - Posted by: Caleb at July 14, 2010 2:30 PM

As RX'd
25:55 PR

Comment #273 - Posted by: Matt Burritt at July 14, 2010 3:53 PM

500m Row


Had a :03 hold up after the 1st rd. I'm no where near the shape I need 2 be in, but stoked to be back in the gym. CF Endurance WOD after ward followed by Shoulder Routine from Phys.Therapy.

Get some, Go again!

Comment #274 - Posted by: DJ at July 14, 2010 6:41 PM

"Joshie". It was hot (97 F, 36 C) and we had to eat dinner so we did 2 rounds instead of 3.

20# Dumbbell Squat Snatches
Band Pull-ups

As Rx'd except 2 rounds.

Comment #275 - Posted by: George Hernandez (in Chicago) at July 14, 2010 8:26 PM

knee to chest pull ups after first round

Comment #276 - Posted by: TomO/43/M/200 at July 15, 2010 2:59 AM

3 rounds
21 Reps each
75# hang clean
75 Pull Ups

10 Minute X trainer
50 Sits

Comment #277 - Posted by: dyagg at July 15, 2010 6:01 AM

40:50 subbed last round of LsitPU's for T2B.

Comment #278 - Posted by: KB 24/5'10/195 at July 15, 2010 8:26 AM

haha just realized that the wod only called for 21 of the snatches with each arm I did 40...i hate myself right now

Comment #279 - Posted by: KB 24/5'10/195 at July 15, 2010 10:22 AM

Great WOD. PR'd by 17 secs

As Rx'd - 21:01

Comment #280 - Posted by: Tino 27M/5'7"/160 at July 15, 2010 10:26 AM

As PX'd 35:00 flat. First time finishing this workout, the 126 L pulls were rough

Comment #281 - Posted by: Goody 27/5'11"/210 at July 15, 2010 12:57 PM

3 rounds

14kg pound Dumbbell snatch, 21 reps, right arm
10 PU - don't have a chance on L-PU
11kg pound Dumbbell snatch, 21 reps, left arm
10 PU

Should have managed 14 kg on the left arm aswell.


Comment #282 - Posted by: tanzenfranz at July 15, 2010 2:36 PM


Need to learn to read!
(Did squat power snatches & variations of seated L pullups, L-pullups & tuck pullups)

Complete three rounds for time of:
12.5kg Dumbbell snatch, 21 reps, right arm
21 Tuck sit Pull-ups
12.5kg Dumbbell snatch, 21 reps, left arm
21 Tuck sit Pull-ups

These are squat not power snatches.

Comment #283 - Posted by: JT at July 15, 2010 6:26 PM

Complete three rounds for time of:
40 pound Dumbbell power snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell power snatch, 21 reps, left arm
21 L Pull-ups

"Mrs. Wobbly"
Complete three rounds for time of:
20 pound Dumbbell power snatch, 21 reps, right arm
21 Pull-ups
20 pound Dumbbell power snatch, 21 reps, left arm
21 Pull-ups

Comment #284 - Posted by: Miyagi 30/m/162.6# at July 15, 2010 6:52 PM

31/m/71"/172#/Centurion Crossfit: Fort Hood, TX

No warm up due to time restrictions...

Comment #285 - Posted by: Archer6479 at July 16, 2010 4:05 AM

as rx'd


Comment #286 - Posted by: JB at July 16, 2010 5:56 AM

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 kipping Pull-ups
21 ab chair leg raises
40 pound Dumbbell snatch, 21 reps, left arm
21 kipping Pull-ups
21 ab chair leg raises

26:50(27:25 last)

Comment #287 - Posted by: Bells 37/6"1"/195 at July 16, 2010 5:56 AM

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 kipping Pull-ups
21 ab chair leg raises
40 pound Dumbbell snatch, 21 reps, left arm
21 kipping Pull-ups
21 ab chair leg raises

26:50(27:25 last)

Comment #288 - Posted by: Bells 37/6"1"/195 at July 16, 2010 6:04 AM

11kgs dumbbell snatches, crappy form though. Hoping to do full one armed squat snatches within the next one billion years.

Comment #289 - Posted by: EmilX at July 16, 2010 8:59 AM

as rx'd

l-pulls looked weak
and the squat snatches didn't look that great


tough wod

Comment #290 - Posted by: al deezy 33/m/155 at July 16, 2010 1:35 PM


25lb DBs
120lb lat pulldowns


Good weight for DBs. Last set of pulldowns did 6 reps at 120 and the rest at 80.

Comment #291 - Posted by: MK44 at July 16, 2010 4:07 PM

WOD "Joshie"

as rx'd, d/b sq sn @ 18kg, 26.36

Time has come down every time i've done this one,so d/b sn technique has made a difference,before ,just sn. technique, and c/g b/p, nearly got pinned down wi the last b/p,as no spotter !

Comment #292 - Posted by: Pedro Barrera Scotland at July 16, 2010 4:56 PM



Last time was ~50 min

Comment #293 - Posted by: BRICEJ m/24/170/5'8" at July 16, 2010 5:14 PM


As Rx'd:


Tough. Pullups were okay. My L-sit pullups are much better. I just cannot get into a good position for that one arm squat snatch...

Comment #294 - Posted by: Jordan D. at July 16, 2010 5:59 PM

Oh my word I just watched Pat barber doing one arm snatchs. I thought you had to do below parallel for it to be a squat. I didn't realize you didn't have to squat all the way down. Could have done way faster if I had known that.

Comment #295 - Posted by: Jordan D. at July 16, 2010 6:37 PM

35yom / 195lbs

Pack, three rounds for time of:
30# dumbbell squat snatch right side, 21 reps
21 tuck sit pull-ups
30# dumbbell squat snatch left side, 21 reps
21 tuck sit pull-ups


Dropped the weight on the DBs to 20# after a few test snatches. This kicked my ass...I was sweating all over the place and had to break everything up. As usual, the pull-ups were what extended my time the most. Still, was able to do tuck-sits for every rep.

Comment #296 - Posted by: Bphantom at July 17, 2010 8:29 AM

felt off today. jump rope WU


23:44 as rx'd (30sec off PR)


L-PU's weak today, see Thurs/Fri workouts. Snatches to a med ball (this could be the cause of extra time, usually my depth is crap)

Jordan D,
Just because Pat Barber did it, doesn't make it right. YOU MUST GO BELOW PARALLEL FOR IT TO COUNT. don't cheat yourself and learn bad habits. Trust me, they will call no rep in a competition and it sucks ;)


Comment #297 - Posted by: brian p at July 17, 2010 10:46 AM


Sub' to snatches and pullups:


Comment #298 - Posted by: tommykrackcorn at July 17, 2010 11:38 AM

Super tough workout - started off power snatching and gradually got the form right

Comment #299 - Posted by: Munk at July 18, 2010 1:07 AM


Comment #300 - Posted by: Munk at July 18, 2010 1:09 AM


Comment #301 - Posted by: morisong at July 18, 2010 8:21 AM

As Rx'd:

Comment #302 - Posted by: gepeto at July 18, 2010 1:37 PM

Crossfit warmup then WOD as RX'd


Warmdown with balance stretching and 20 handstand pullups.

Comment #303 - Posted by: Karsk (56 M 5'9" 185lbs) at July 19, 2010 9:46 AM

chris - 30mins (30kg)
jack - 30mins (50kg)
russ - 18mins (40kg)
kris - 17mins (15kg)
Ravi - 45mins (60kg)

Comment #304 - Posted by: Jack - THFC at July 19, 2010 10:32 AM

35 yom 192 lbs.

Today used 30lb dumbbell and did two rounds.
31:43. That's almost 5 minutes faster than a year ago. Feel good about that but still need to finish 3 rounds eventually. L pullups were much better but still threw my legs up pretty early in the workout.

Last time:


35# db

Comment #606 - Posted by: Mykep00 at March 6, 2009 11:27 AM

33 yom 204 lbs.

Time= 36:30 for two rounds.

First time really attempting dumbell snatches. Scaled to 30 lbs. and two rounds. My L-pullups turned out to be a weird throw my legs into an L kipping type pull up. Actually started round three and did 5 snatches with right arm but I was smoked so I DNF.

Comment #305 - Posted by: kgw at July 19, 2010 12:40 PM

Wow, not even close to doing this workout yet...

Did 3 rds of:
14 40-lb DB power snatch, R arm
7 L-pull-ups (the ugly kind)
14 40-lb DB power snatch, L arm
7 L-pull-ups (even uglier)


Earlier, on treadmill did: 5 on, 2:30 off, 6 on, 4 off, 7 on, total of 2.41 miles.

Comment #306 - Posted by: Bergheim J M/30/5'11"/220 at July 20, 2010 12:00 AM

CFWUx3 (light PUs)
32:06 (lost some time when the dog started chasing some kids on the street)

25 lb db

Comment #307 - Posted by: Doug at July 20, 2010 10:58 AM

As rx'd, 29:57.

First time completing this one as rx'd, so that is nice. But I certainly underestimated this one - this many L-pulls sucked. Snatches were not too hard, but gassed me. Tried to concentrate on form. Did them in 2 or 3 mini-sets. L-pulls were harder, and broken all the way through. Started pulling singles in round 2. Round 3 was a battle to not give up - I haven't felt this tired after a WOD in awhile...I think I was on the floor for >10 minutes after. Good times...I think.

Comment #308 - Posted by: Mel/37m/5'10"/175 at July 20, 2010 12:20 PM

Round 1
30# DB Snatch, 21 reps, R arm
21 L pull ups
30# DB Snatch, 21 reps, L arm
21 L pull ups

Round 2
30# DB Snatch, 21 reps, R arm
21 L pull ups
30# DB Snatch, 21 reps, L arm
21 pull ups

Round 3
30# DB Snatch, 21 reps, R arm
21 pull ups
30# DB Snatch, 21 reps, L arm
21 pull ups

3 rounds
15# DB Snatch, 21 reps, R arm
21 red band assisted pull ups
15# DB Snatch, 21 reps, L arm
21 red band assisted pull ups

Comment #309 - Posted by: nat&chris at July 20, 2010 3:02 PM

As Rx'd 41:16

Comment #310 - Posted by: Baby Face Harry m/24/6'3"/200 at July 20, 2010 4:00 PM

Puppy it

10 reps DB Snatch (17 pounds on 2 first rounds, then drop to 15 pounds)
15 strict pull ups


practiced L sits after workout

Comment #311 - Posted by: João Oliveira at July 20, 2010 7:07 PM

scaled to 35#
15 L pullups



Comment #312 - Posted by: illis m/29/160/5'10 at July 20, 2010 7:09 PM

as rd'd for TWO rounds...rediculous! the squat snatches killed me


Comment #313 - Posted by: justin M 5'6/155/29 at July 22, 2010 1:35 PM

3 rounds:
21 40lb dumbbell snatch, right arm (3)(2)(2)
21 L pullup (5-6 sets every round)
21 40lb dumbbell snatch, left arm (4)(3)(3)
21 L pullup (5-6 sets every round)

10:39, 10:24, 10:48

31:51 07/16/2010
49:56 11/30/2009
32:01 02/20/2009

Comment #314 - Posted by: johnathon in seattle 28/5'8/151 at July 22, 2010 3:49 PM

CFWU-3. Reg except 12 pushups instead of PU 2nd. Superman. Burgener. DU.
Disapp w/time. Snatches felt better. Worked on legs back, elbow out & up. Alternated grip on PU. L pretty good overall. Didn't go fast enough though.
11/29/09: 35:37-PR
2/21/09: 38:40
2/5/08: 51:09

Comment #315 - Posted by: jrm at July 23, 2010 1:34 PM

power snatch.

Comment #316 - Posted by: Charles L at July 23, 2010 3:35 PM

15:57 PR by over 10min


Comment #317 - Posted by: jayhawkcf at July 24, 2010 9:04 AM

NOT rx'd. did regular pullups

Comment #318 - Posted by: Dave Woods M/20/6'1"/190 at July 24, 2010 2:00 PM

kipping pu's


Comment #319 - Posted by: MikeyPaul/m/28/170/5'8" at July 24, 2010 3:28 PM


round two - sub 30# DB
round three - sub 20# DB

regular Pull-ups for L Pull-ups all rounds



Complete three rounds for time of:
30 pound Dumbbell squat snatch, 21 reps, right arm
21 Pull-ups (Gravitron, setting 8)
30 pound Dumbbell sqaut snatch, 21 reps, left arm
21 Pull-ups (Gravitron, setting 8)

Sometimes the Gravitron was taken:

30 pound Dumbbell squat snatch, 21 reps, right arm
21 Pull-ups (Gravitron, setting 8)
30 pound Dumbbell sqaut snatch, 21 reps, left arm
5 single Pull-ups plus 15 Pull-ups (Gravitron, setting 8)

round 1
30 pound Dumbbell squat snatch, 21 reps, right arm
21 Pull-ups (Gravitron, setting 8)
30 pound Dumbbell sqaut snatch, 21 reps, left arm
5 single Pull-ups plus 16 (Gravitron, setting 8)

round 2
30 pound Dumbbell squat snatch, 21 reps, right arm
7 single Pull-ups plus 14 (Gravitron, setting 8)
30 pound Dumbbell sqaut snatch, 21 reps, left arm
21 single Pull-ups

round 3
30 pound Dumbbell squat snatch, 21 reps, right arm
21 single Pull-ups
30 pound Dumbbell sqaut snatch, 21 reps, left arm
21 Pull-ups (Gravitron, setting 8)


Comment #320 - Posted by: EMelton at July 25, 2010 8:54 AM


40 pound Dumbbell snatch, 21 reps, right arm SUB 25 pound
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm SUB 25 pound
21 L Pull-ups


Compare to 091129


Comment #321 - Posted by: Louis Herrera 51 70" 178 at July 25, 2010 10:24 AM

L pull up form was shaky. Snatches were a hybrid (not full squat snatches)

TIME - 44:23

Comment #322 - Posted by: smithwick's at July 27, 2010 1:43 PM

34:00. Squat snatches were not even close to full depth.

Comment #323 - Posted by: Mitch at July 27, 2010 10:19 PM

2 rounds in 30 min of

30 lb dumbell snatch 15 reps left arm
15 h pull ups ovrhand
30 lb db snatch 15 reps right arm
15 h undrerhand pull ups


Comment #324 - Posted by: joe138 at July 28, 2010 12:18 PM


as rx'd

Last Time/PR:

Comment #325 - Posted by: Francis Vu Nguyen at August 3, 2010 11:49 PM

scaled 14 July; 15:00

3 rds
25 lb dumbbells, 10 reps
5 pull-ups
16 knees to chest

Comment #326 - Posted by: Slugger 6 at August 17, 2010 6:30 AM

scaled L PU to 21-17-12 for a total of 100 L PU instead of the rx'd 126


Comment #327 - Posted by: MoGreene at August 17, 2010 2:39 PM

Did 2 full rnds
Did not have dumbell so used 1 pood KB
Did 15 L pullups intead of 21
Did all 21 KB snatches.

Comment #328 - Posted by: chaps at October 13, 2010 8:00 PM

Rest day-busy with work.

Comment #329 - Posted by: MNinKC at November 9, 2010 3:22 PM


as rx'd. Did L pullups on rings.

23:30 - that last set seemed to take forever!

Comment #330 - Posted by: Roly at September 30, 2011 6:52 AM

as rx'd. Full 3 rounds

27:42 The last 2 sets of L-Pullups were brutal.

Comment #331 - Posted by: TC at September 30, 2011 7:39 AM

can someone tell me subs for the L pullups please.

Comment #332 - Posted by: Richard at September 30, 2011 10:15 AM

Replaced 40lb db w/ 35lb kb, and L- pu w/ kipping pu.


First month back after a year break...smoked!

Comment #333 - Posted by: Greg at September 30, 2011 3:20 PM

Scaled to 35# snatch

Comment #334 - Posted by: Jeremy A. Olive at September 30, 2011 6:31 PM

did 1/3 of reps


Comment #335 - Posted by: Manchild at November 23, 2011 9:24 AM


Comment #336 - Posted by: dcyn at July 9, 2012 7:55 PM
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