October 7, 2010

Thursday 101007

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Mike Cazayoux 5:15, Cody Hidler 5:15, Austin Malleolo 5:16, Rob Shaffer 5:16, Kristan Clever 5:29 (1 pood), Rebecca Voigt 5:51 (1 pood), Jason Ackerman 6:45.
Post time to comments.

Compare to 051025.

BareBonesCrossFitTireFlip_th.jpg

Enlarge image

Bare Bones CrossFit.


"Transitioning CrossFit Movements into Elite Skills: Part 2" with Carl Paoli, by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]


"I Can Totally Do That" with Kristan Clever - video [wmv] [mov]


WOD Demo with CrossFit NRG - video [wmv] [mov]

Austin Malleolo and Jason Ackerman on today's WOD - video [wmv] [mov]

From the Vault:
Greg Amundson 4:49, October 2005 - video [wmv]
Greg Amundson 4:39, December 2007 - video [wmv] [mov]


"Perfection is not attainable, but if we chase perfection we can catch excellence."
- Vince Lombardi

Posted by lauren at October 7, 2010 5:00 PM
Comments

This wod looks fun!!!

Comment #1 - Posted by: TRIPKASE m/38/160 at October 6, 2010 5:15 PM

Coach Lombardi really "got it"...alot of athletes, players, coaches and people in general...don't really "get it" at all!

Comment #2 - Posted by: ian at October 6, 2010 5:22 PM

Please forgive me, but I've been CrossFitting for nearly three years and after watching these videos apparently I don't know the difference between one-arm kettlebell swings and one-arm kettlebell snatches. Would someone care to explain?

Comment #3 - Posted by: Eric at October 6, 2010 5:29 PM

Scarborough Fair for wod music... interesting...

Comment #4 - Posted by: Andy at October 6, 2010 5:33 PM

Nice Snatch Greg.
Great wod. Must do

Comment #5 - Posted by: steven@CrossFitAffliction at October 6, 2010 5:40 PM

Can't wait to do this one ...

Comment #6 - Posted by: Apolloswabbie 72.5 209 46 yoa at October 6, 2010 5:42 PM

Eric - it just means you have more choices. There are two ways to do this movement, one more linear, one more circular; name your poison! Do half one way half the other. Do it one way today, a different way in two days. Play with it, or ... don't. Lots 'o choices. Paul

Comment #7 - Posted by: Apolloswabbie 72.5 209 46 yoa at October 6, 2010 5:44 PM

Eric #2

What it really means is the people swinging are cutting corners. In a snatch the weight tracks close to your body.

Comment #8 - Posted by: david at October 6, 2010 5:58 PM

Great video! The best I've seen in a long time. Good instruction. Great tips on the movements. Really, nice job.

Eric, I don't see how you could be confused after that video. Maybe you watched a different one. Look at the CrossFit NRG vid. It's awesome.

Comment #9 - Posted by: Thatcher M/43/5'10"/194 at October 6, 2010 5:59 PM

I was going to ask whether they were supposed to be squat snatches - looked like everyone in the vids was doing hang power swings/snatches

Comment #10 - Posted by: Pete - Decatur at October 6, 2010 6:01 PM

KB snatches, as I learned them, are more like a regular snatch than a one-arm KB swing. The KB should be pulled vertically and you let the bell flip over your hand, simulating the turning of the bar on a real snatch. Doing these like one-arm swings is just asking for a shoulder injury (I've seen it multiple times) because you can easily end up going past vertical and putting a ton of strain on your shoulder as you flip the bell over. Keeping the plane more vertical prevents this, and for me, is more the point of the exercise.

Comment #11 - Posted by: ral at October 6, 2010 6:07 PM

The videos are great, but I am with Eric-seems to be more of a swing than a snatch for all those guys.

So I am curious (and using DBs)... anyone gonna start each rep from the floor and do 1-arm squat snatches? That changes things because you will essentially be throwing 90 squats into the workout along with all the other work.

The swing style will def be faster, but I actually like DB snatches (much more than barbell snatches-my long arms kill me).

Comment #12 - Posted by: sixer m/34/5'9"/160 at October 6, 2010 6:08 PM

How do people get confused by the KB snatch? Its just a pull and lockout. simple. Use swing momentum if you want or just do a hang snatch.

Just finished. 2pood snatch 7:49. Lots of kipping though. My pullups suck.

Comment #13 - Posted by: Mike at October 6, 2010 6:08 PM

why isn't there ever any calf raises or good quality calf work in crossfit? My legs look like they belong on a chicken

Comment #14 - Posted by: Malic Acid at October 6, 2010 6:14 PM

@ 13 Malic Acid

You want calves, do sprints. Double Unders. Anything Jumping. Or program in you own calf raises if you want them that bad.

Comment #15 - Posted by: Nick at October 6, 2010 6:27 PM

ahaha chicken legs!

Comment #16 - Posted by: Blanco at October 6, 2010 6:33 PM

Calf raises, ha thats a good one. But, for real yeah like he said just jump, DUs stuff like that. If you want huge calves you're looking at the wrong website. Oh, check out olympic sprinters those guys calves are not big and they are fit. Your choice tho, be fit or look fit.

Comment #17 - Posted by: BlackCatX-Fit at October 6, 2010 6:40 PM

Greg A in 4:39.

The original CF firebreather.

Comment #18 - Posted by: Pat Sherwood at October 6, 2010 6:41 PM

Awesome workout! I'm excited to be crossfitting again after a year off getting fat...I mean strength training. It looks like there have been some slight changes to the workouts...dig it!!

Comment #19 - Posted by: JBailey at October 6, 2010 7:03 PM

rest day today,

treadmill run 2mi - 16min
curls/dips 3x10

hollow rock :40(:20)x3
superman 40/20 x3

later,
b

Comment #20 - Posted by: brian p m/33/5'8-1/2"/168 at October 6, 2010 7:15 PM

Kristen Clever is so damn cute.

Comment #21 - Posted by: Rogaine Mane at October 6, 2010 7:15 PM

I'm trying to decide if I should sign up for a level 1 course but its 1000bucks. what do you guys think, is it worth the money? also, is it worth it if you are already certified by the NSCA with a CSCS?
really appreciate your thoughts and inputs!
AJ

Comment #22 - Posted by: AJ at October 6, 2010 7:22 PM

7:10 RX'ed

Comment #23 - Posted by: DMB at October 6, 2010 7:49 PM

#13: Double unders are out of control for smashing your calves. Do 50-40-30-20-10 double unders and situps for time. You will be limping for a couple of days.

WOD: 9'48" w/ 1 pood + strict chins
11-chest to bar/10 horizontal ring pull ups/15 HRPU/9 HRPU
(I think I just created a new CrossFit acronym=HRPU) ;)

Off to work - keeping people safe......... . . .

Comment #24 - Posted by: James GS at October 6, 2010 7:54 PM

Ha ha - I screwed this one up; did the WOD before looking at the vid.

Did the 21-15-9 lft & rt arm snatches as full from the ground to squat (butt to ball) reps (pulls ups done as Rx'd).

25:44

Comment #25 - Posted by: Arclite M/36/165lbs at October 6, 2010 8:13 PM

till i saw the videos i always did from floor per above comment...assumption being that it would say hanging db snatch which is what this looks more like.

Comment #26 - Posted by: mike d 150 5'7" 35 at October 6, 2010 8:19 PM

Bought my kettlebells before I knew about CF. Did it with 20kg.

5:45 all unbroken sets. Fun WOD for sure.

Comment #27 - Posted by: Jacob at October 6, 2010 8:34 PM

A bit skeptical about the quality of some of these WoD demos lately...

That said, I did my KB snatches from the ground, but not to a full squat, so KB power snatch I guess.

Before the workout, I tried them with the swing, but started having wierd feelings in my shoulder that I knew weren't good. Doing them from the ground, then straight up like a real snatch was far more comfortable, and easier on the grip as well.

Comment #28 - Posted by: Crow at October 6, 2010 8:55 PM

M/39/189

Scaled to 40lb dumbell hanging power snatches.

12:05

Comment #29 - Posted by: Scott Andresen at October 6, 2010 9:19 PM

13:26 as rx'd

Comment #30 - Posted by: troy/6'4"/220 at October 6, 2010 9:27 PM

m/22/5'10"/170

subbed kb for 45# db

10:04

Comment #31 - Posted by: Dan Lav at October 6, 2010 9:37 PM

We really need to get some better instruction when it comes to kettlebells. After watching the video and reading the comments, I am ashamed at how little people here know about working with kettlebells. I have been talking to and working with an RKC a little bit over the past few weeks and have learned so much. I would highly recommend it due to the nature of the kettlebell and the importance of form in order to maximize its effectiveness and minimize injuries. I can guarantee most of the guys in the videos will have an elbow, shoulder, wrist, back, etc. injury soon if they keep doing the snatch like that and I want us to all be as injury free as possible to keep working at it.

Comment #32 - Posted by: Chuckles at October 6, 2010 9:42 PM

Seems like a great wod, thx coach!

How'd you sub db's for kb's? Same weight, or more, or less weight? I haven't had a chance to compare with a kb.

Comment #33 - Posted by: Anders m/28/73kg at October 6, 2010 10:35 PM

Just heard on a Kansas City police scanner: "Yeah, well he's been Crossfitting so he's ready for anything." Amen.

Comment #34 - Posted by: Zach B at October 6, 2010 10:45 PM

13.27 20kg Db power snatches

Comment #35 - Posted by: Percy at October 6, 2010 11:33 PM

#35 and others who want to know the difference between the KB Snatch and the Swing. The following video links show one of the best in the world doing the KB Snatch. He is Valery Fedorenko. His technique allows him to do over 150 reps (total between left hand and right hand). http://www.youtube.com/watch?v=SaeVAszF7xM To get to this level of proficiency he must be able to train high volume without injury. The Snatch starts at the bottom like the KB Swing but ends with the bell coming over the top and in contact with the back of your hand. A KB Swing is similar except in the single arm swing the KB would only come up to eye level or top of head. The two-hand swing would do the same if doing the Russian version or straight overhead if doing the American version as used in the CrossFit Games. Google the terms and watch some video. The differences are obvious.

Comment #36 - Posted by: Rick Sinclair at October 6, 2010 11:49 PM

M55/175

Rx'd in 5:41

Comment #37 - Posted by: Rick Sinclair at October 6, 2010 11:50 PM

Guys, the KB Snatch is a completely different movement from the Olympic lift bearing the same name, other than the fact that the KB goes from hang to overhead in one movement. There is no 'squat', there is no start from the ground, and the KB doesn't stay close to the body like the Olympic lift. It starts much like a basic Russian 1-arm swing - with a twist and punch of the bell at about shoulder height. Amundson's videos are good representations of what you should be trying to achieve. Most of the athletes in the NRG video are smashing their forearms and it doesn't look pretty, try not to look like that!

Comment #38 - Posted by: Chris S. at October 7, 2010 12:04 AM

Substituted single arm kettle bell swings as I don't have good kettlebell snatch form

otherwise as rx'd

11:55

Comment #39 - Posted by: Brian R - 29 / M / 5'9" / 90kgs at October 7, 2010 1:06 AM

going to regret saying this but this WOD looks great fun and cant wait to do it later!!

Comment #40 - Posted by: rob at October 7, 2010 1:56 AM

8:37
hands hurt

Comment #41 - Posted by: charbs m/25/190 at October 7, 2010 2:51 AM

42/m/176cm/73kg

20kg (44 pound) kettlebell

7:07

First kettlebell snatches ever, so I decided to scale down a bit. Had grip issues in round two anyway. Next time I'll try 24kg (1.5 pood).

Great WOD.

Comment #42 - Posted by: Memuc at October 7, 2010 3:32 AM

9:06 rx

Comment #43 - Posted by: gb 43/m/71"/185# at October 7, 2010 4:04 AM

Comment #22- Regarding going to a cert. I have been to a cert and loved it but for me it was all stuff I had learned on my own through the main site and the Journal.If you feel you need help with the basic foundations of crossfit then its defiantly worth it.I think if i could do it again I would do specialty certs Like Mobility,Nutrition, or Olympic lifting witch are cheaper and more focused on a specific discipline. Hope that was some help

Comment #44 - Posted by: barry at October 7, 2010 4:13 AM

5:04

Comment #45 - Posted by: mfryer at October 7, 2010 4:34 AM

21-15-9

1.5 kb snatch left
1.5kb snatch right
Pullups

As rx

4 mins 46

Someone has removed mmy arms
Nasty nasty callous tear too

Nice lung burn too woooooo

Comment #46 - Posted by: Liverpoolptdean at October 7, 2010 4:36 AM

9:50
Subbed 40lb dumbbells. Next time i'll use 50-55 pounders

Comment #47 - Posted by: Matt Militello at October 7, 2010 4:46 AM

m/42/5'10"/175

7:29 subbed 40# db

Comment #48 - Posted by: cd at October 7, 2010 5:06 AM

32/M/190

not as rx'd - don't have kettlebell's - used a 50lb. dumbbell.

9:29

Comment #49 - Posted by: john g at October 7, 2010 5:07 AM

subbed 55 lb dumbbell for kettles.
11:28

Comment #50 - Posted by: Shaw at October 7, 2010 5:13 AM

6:06 w-55lbs db

Comment #51 - Posted by: mike d 150 5'7" 35 at October 7, 2010 5:41 AM

32/m/5'10"/215

7:00...used 1 pood kettlebell

Comment #52 - Posted by: D Craig at October 7, 2010 5:47 AM

The more I see of Kristan, the more I like her! A genuine, terrific person! Anyone who gets to train with her is damn lucky. :)

Comment #53 - Posted by: Rick at October 7, 2010 5:59 AM

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

1pood scale (only KB and trying to tape weights to it for snach would have been imposible)

C2B pullups

time 7:03

Oh man that is a lung burner, it was worst then fran for me.

KB snaches un broken.

Pullups broke twice on 21, once on 15, 9 all the way through.

I think the snaches kill the pullups. That and I am still sore from the pullup ladder. But I don't think it was that, I think it was the snaches.

I was a breathing mess after the workout. I really though I was going to throw up. I'm glad I didn't eat befor hand.

Comment #54 - Posted by: NikNichols42yo 5'7'' 165lbs at October 7, 2010 6:00 AM

10:17*

*scaled down to
11 kg one-armed kettlebell snatches (with dumbells though)
jumping pull-ups

Comment #55 - Posted by: Peter Hultgren at October 7, 2010 6:06 AM

65# Barbell ONE ARM SQT SNATCH

27:21

Comment #56 - Posted by: thetimmy at October 7, 2010 6:06 AM

55 lb.DB for snatches
12:55

Comment #57 - Posted by: SB at October 7, 2010 6:12 AM

m/33/5'9"/175

scaled to 1 pood.

7:02

Comment #58 - Posted by: lelliott at October 7, 2010 6:36 AM

This probably gets asked a lot, but here goes. The gym I go to doesn't have KB's so I have to use Barbells. What is 1.5 pood in terms of using Barbells?

Thanks!
I could read all of the comments to find my answer but I don't have time at the moment.

Comment #59 - Posted by: Lauren Fleeman at October 7, 2010 6:41 AM

30/230/78"
4:58 as Rx'ed

Comment #60 - Posted by: Erik Miller at October 7, 2010 6:44 AM

scaled to 1 pood, IPS / ring pullups:

9:34

Comment #61 - Posted by: jeglit (m/38/6'4"/220) at October 7, 2010 6:47 AM

Subbed snatches with swings.
6:50

Comment #62 - Posted by: Chris B. 18/145/5'7" at October 7, 2010 6:54 AM

24/m/180
Strict rope pullups
17:17

Comment #63 - Posted by: Julian at October 7, 2010 6:55 AM

14:00

Comment #64 - Posted by: Latham M/30/180 Camp Cropper at October 7, 2010 7:10 AM

Did Griff yesterday
13:36 (PR by almost a minute)

Ran around 3 miles this morning

Comment #65 - Posted by: brittk at October 7, 2010 7:15 AM

Greg rules!

Comment #66 - Posted by: Pete at October 7, 2010 7:25 AM

male/29/73 kg

8:50 rx

Comment #67 - Posted by: Brynjar at October 7, 2010 7:27 AM

21-15 and 9 rep rounds of:
Right-arm DB OHS, 10 lbs
Left-arm DB OHS, 10 lbs

13-9-5:
Pull-ups

13:00

Comment #68 - Posted by: rawhide at October 7, 2010 7:38 AM

Kinda did swings

18:41

Comment #69 - Posted by: Hale at October 7, 2010 7:50 AM

used a 20kg kettlebell. kipping pull ups really came together today.

4.53

Comment #70 - Posted by: rob at October 7, 2010 7:54 AM

42-30-18
1 pood two arm swings (don't have dumbbells)

21-15-9
combo of strict and jumping pull ups

16:07

Comment #71 - Posted by: beemer (f/39/5'4"/125) at October 7, 2010 7:56 AM

50 lb kb
Rest as rx'd

7:05

Comment #72 - Posted by: jeryd m/28/208/6' at October 7, 2010 7:59 AM

#57;

I use-

35# = 1 pood
55# = 1.5 pood
70# = 2 pood

Comment #73 - Posted by: Crow at October 7, 2010 8:00 AM

M/33/6'3"/200

11:59

Power Snatches

Comment #74 - Posted by: Ben S at October 7, 2010 8:03 AM

As rxd. 21:05. Not great, but its an improvement. Ill take what I can get.

Comment #75 - Posted by: Eric Field at October 7, 2010 8:04 AM

40# DB for KB Snatch

7:16

Comment #76 - Posted by: ferb44 at October 7, 2010 8:09 AM

What does 21-15 and 9 rep rounds mean? Need some help. I'm checking this on my phone and I can't view the video. Is that 21 rounds of 15 reps and then 21 rounds of 9 reps? Anyways. I'd appreciate the help.

Comment #77 - Posted by: randy at October 7, 2010 8:15 AM

#74:

It means "21 reps, 15 reps, and then 9 reps".

Comment #78 - Posted by: wjamesa at October 7, 2010 8:20 AM

M/38/210lbs/6'3"

Used 55 lb DB's

Butterfly pullups

11:02

Had some lady at the box gym give me a frown and tell me "You're working too hard"

---Feelin good!

Comment #79 - Posted by: Andrew at October 7, 2010 8:34 AM

f/26/150/5'5"

scaled to 25lb DB (did more of a power snatch than a swing)
jumping pullups

12:36

great WOD!

Comment #80 - Posted by: erin at October 7, 2010 8:35 AM

21-15 and 9 rep rounds of:
Left-arm Dumbbell snatch, 35#
Right-arm Dumbbell snatch, 35#
Pull-ups

10:52 (pr)

Comment #81 - Posted by: coyo at October 7, 2010 8:36 AM

21, 15, 9:
55lb dumbbell power snatch, left arm
55lb dumbbell power snatch, right arm
kipping pullup

11:40 10/06/2010

Comment #82 - Posted by: johnathon in seattle 29/5'8/161 at October 7, 2010 8:36 AM

M/43/5'11"/185

21-15-9
Left-arm KB snatch, 1 pood
Right-arm KB snatch, 1 pood
Pull-ups

9:13

Comment #83 - Posted by: nutfam at October 7, 2010 8:43 AM

"Jack", details there.

On the road; will see what kind of facilities are available over the weekend.

Comment #84 - Posted by: bingo at October 7, 2010 8:53 AM

As rx'd: 8.03

Comment #85 - Posted by: Mike Honcho M/32/5'10"/180 at October 7, 2010 8:54 AM

First time trying KB Snatch; scaled to 1 pood

10:01

These felt more like swings with a lockout at the top and my grip was totally wasted!

Comment #86 - Posted by: dingrr 51/m/165 at October 7, 2010 8:58 AM

16:43

1 pood snatch, had to drop it each time to avoid tearing blisters on the way down, PL split into rounds of 3. wish I could kip

Comment #87 - Posted by: CME at October 7, 2010 9:09 AM

M/35/5'6/165
as rx'd

7:01

Afghanistan

Comment #88 - Posted by: B-Rad at October 7, 2010 9:10 AM

As rxd
7.37

Comment #89 - Posted by: Jonblaze at October 7, 2010 9:10 AM

2010-10-07: 7:12.

Comment #90 - Posted by: gs at October 7, 2010 9:15 AM

Used my kettlestack with 55lbs. http://www.kettlestack.com/

Took me 9:40.

N.B.: Don't forget to punch up at the top end of the snatch... it hurts quite a bit! Going to ice my left arm.

Comment #91 - Posted by: Kim m/39/195/6' 1" at October 7, 2010 9:17 AM

Rx'd 7:51
I shouldn't have worked out an hour after eating. My grip was shot on this WOD. Not one of my better days.

30/M/210/5'10"
Afghanistan

Comment #92 - Posted by: Gabriel Wright at October 7, 2010 9:32 AM

21/15/9
35kb snatch, pull ups - 6:41
m/26/5'9/160
afghanistan

Comment #93 - Posted by: matt c at October 7, 2010 9:35 AM

10:35 Rx'd

M/44/6'1.5"/175

I had never done KB snatch; they were hard but not as challenging as I was expecting. Still, a gnarly WOD.

Comment #94 - Posted by: Steve Cole at October 7, 2010 9:37 AM

Only had 1 pood Kb - 8:06

Comment #95 - Posted by: Townsend m/27/5'8"/140 at October 7, 2010 9:53 AM

27/m/5'11"/209
8:43 rx'd

Comment #96 - Posted by: Nickosaurus at October 7, 2010 9:55 AM

10:31. had to switch every 5 due to elbow pain.

Comment #97 - Posted by: sbennett at October 7, 2010 10:01 AM

12:36. Subbed 55# DB for KB. Grip killer, especially my left hand. I thought I was going to throw the DB a few times.

Comment #98 - Posted by: Michael m/47/5'9"/175/MI survivor at October 7, 2010 10:18 AM

M/31/191/6'2''

9:18 ... so hard for the hands !

Times of the other coaches at CrossFit Brussels : http://t.co/rUd2vs1

CrossFit Brussels : http://www.crossfitbrussels.be

Comment #99 - Posted by: Yves Patte at October 7, 2010 10:18 AM

M/29/71/165
As Rx'd, 6:40

Comment #100 - Posted by: el Flaco at October 7, 2010 10:22 AM

11:59

Comment #101 - Posted by: Chris Haines at October 7, 2010 10:23 AM

11:59

Comment #102 - Posted by: Chris Haines at October 7, 2010 10:23 AM

16:40 as Rx'd. Loved it.

Comment #103 - Posted by: preacherman at October 7, 2010 10:29 AM

m/32/170lb/5'8"

21-15-9
55# DB left arm snatch
55# DB right arm snatch
pull-ups

9:37

HR
low avg high
68 161 173

Comment #104 - Posted by: Adam Hamm at October 7, 2010 10:30 AM

not rx'd 1 pood KB
Jumping pullups

Time: 6:28

Great WOD

Comment #105 - Posted by: josh N at October 7, 2010 10:33 AM

Done at home, so had to improvise a little.
Did 115lb. bar squat clean thruster, pullups. Tougher than I thought. 18:50

Comment #106 - Posted by: ScottMacArthur at October 7, 2010 10:34 AM

M/28/70/158

21-15-9 of
L. arm snatch - 55# DB. Hang sq snatches
R. arm snatch - 55# DB. Hang sq snatches
Pull ups

14:21

Started out slow, felt much better 2nd & 3rd rounds. Practiced with the KB to start but it was slamming into my wrist. So I decided to switch to the DB's for the actual exercise.

Comment #107 - Posted by: WJC at October 7, 2010 10:34 AM

15 lb dumbell
jumping pull-ups
10:13

Comment #108 - Posted by: rox at October 7, 2010 10:34 AM

21-15-9 of the triplet:

Squat Cleans 111 lbs
Kettlebell Swings 45 lbs
Pull-ups

21:58

Comment #109 - Posted by: Chad at October 7, 2010 10:35 AM

M/46/185

9:13 as rxd

Comment #110 - Posted by: SRJ at October 7, 2010 10:43 AM

11:14

Comment #111 - Posted by: jb305 at October 7, 2010 10:48 AM

jack - 11:49 (25kg DB)
ross - 9:38 (20kg DB)

Comment #112 - Posted by: Jack - THFC at October 7, 2010 10:51 AM

13:34

Comment #113 - Posted by: Linwood Wright at October 7, 2010 10:53 AM

M/25/165

5:42 Rx

Comment #114 - Posted by: Josh at October 7, 2010 10:54 AM

RX'ed Time 10:02

I felt this WOD in my forearms and traps. The KB slapped my wrists a few times due to fatigue but for the most part the movement was fluid and the catch was like butter when I didn't arch the KB too much at the top.

It was so much fun I decided to work on my form with a 30# KB afterwards. I'm much faster with lower weight.

Comment #115 - Posted by: stryder9 M/36/5'8"/155# at October 7, 2010 10:56 AM

m/41/177cm/87kg

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

KB from floor every rep.
Need to improve form on KB.

Time: 15.05

Comment #116 - Posted by: Johan S at October 7, 2010 11:02 AM

1 pood kb

8:50

Comment #117 - Posted by: mattyb_58 at October 7, 2010 11:06 AM

6:30

Comment #118 - Posted by: Ted - Ocala, Florida (35/190/6'1") at October 7, 2010 11:20 AM

Never really did kb snatch so did 25lb, should have gone heavier

PU broken due to grip failure and ripping open my palm.

8:19

CF ripper 29 stumps, semper

Comment #119 - Posted by: Doc W at October 7, 2010 11:26 AM

Started out with 35 lb. KB (Let my head get in the way, way too heavy.)

21- w/ 35 lbs.
15-9- w/ 25 lbs. (unbroken- 15-9 w/ pull ups took 7 min., should have started w/ 25 lbs.)

Time- 21:52

Comment #120 - Posted by: The Anaconda at October 7, 2010 11:40 AM

I thought I Rx'd but realize I didn't do enough reps! That sucks.
Next time all reps L/R... try 16K or 20K (1 or 1.25 pood)
1:32/4:18
1:23/4:26 (ripping from KB!)
1:15/5:29 (couldn't get last PU!)
Total: 18:25 (55/68)

Comment #121 - Posted by: Phoenix at October 7, 2010 11:45 AM

I forgot...

Yesterday PR Dead Lift @ 225. 15 lbs. over last PR

Comment #122 - Posted by: The Anaconda at October 7, 2010 11:47 AM

M/44/180#

As Rx'd 9:50

Comment #123 - Posted by: Alan at October 7, 2010 11:49 AM

12:35
Used 40 # dumbell

Comment #124 - Posted by: jef at October 7, 2010 11:50 AM

as rx'd 12:55

Comment #125 - Posted by: Jeff Gebbie at October 7, 2010 11:50 AM

Had meetings this morning so no time to view video and had no clue on the KB snatches. So i did 95# barbell squat snatches (from floor). My form still needs LOTS of work there anyway. After reading here and viewing video, glad i did that - now i am REALLY confused on the KB snatch, but gonna practice it this wkend after watching more video.
Worked on form:

21 - 15 - 9

95# Barbell squat snatches
Pullups - mostly strict

16:55

Tough workout - so good workout! (yea slow) thanks

Comment #126 - Posted by: Tom O (m/49/6'0/165) at October 7, 2010 11:52 AM

subbed 1 pood on KB

8:34

First time doing the KB snatch. Got a little flustered but kept at it.

Comment #127 - Posted by: Amykr F/38/5'9"/145 at October 7, 2010 11:54 AM

55# dumbell snatches

20:28

Comment #128 - Posted by: Michael R at October 7, 2010 11:54 AM

m/37/6'1"/205

50# DB, no KB that heavy

5:51

Comment #129 - Posted by: Scotty T (TX) at October 7, 2010 11:55 AM

As rx'd:

15:04

Comment #130 - Posted by: Shawn B. M - 38 - 152# - 5'9" at October 7, 2010 11:56 AM

7:43 rx'd

Comment #131 - Posted by: B-Mo at October 7, 2010 11:58 AM

I should have done myself a favor and gone from a swing!

I started from the ground for each rep and did not swing into the snatch on any reps....guess I have some KB snatch technique to work on!

Comment #132 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F40/130/5'2") at October 7, 2010 12:01 PM

27/m/5'11"/175
As rx'd
9:09
Felt pretty good once I got the form better.
First round was a little more of practice.

Comment #133 - Posted by: justaman - liberty, sc at October 7, 2010 12:06 PM

7:42 50lbs kb started every snatch from the floor didn't watch wod viedo before I started

Comment #134 - Posted by: Jonathan Pope at October 7, 2010 12:08 PM

Subbed KB Swings.

42-30-18 Swings
21-15-9 Pullups

8:04

Comment #135 - Posted by: tjo 43/185+ at October 7, 2010 12:08 PM

14:05

Straight up and down snatches, resting the kettlebell on the ground each time. Since I don't have a 54 pounder, I had to split my sets between 62 and 45 pound kettlebells, doing 11 & 10, 9 & 6, and 5 & 4 reps respectively.
Some of the left handed snatched with the 62 were a little dicey.

Comment #136 - Posted by: TRN III at October 7, 2010 12:09 PM

post nightshift zzz

21-15 and 9 rep rounds of:
Left-arm Dumbbell snatch, 24 kg
Right-arm Dumbbell snatch, 24 kg
Pull-ups (strict)

time: 18:00

Comment #137 - Posted by: befera at October 7, 2010 12:14 PM

Comment #57...I meant Dumbbells.

Comment #138 - Posted by: Lauren at October 7, 2010 12:25 PM

Okay, I broke my damn pull up bar. So, I substituted a workout I made up on the fly with the 1.5 pood kettlebell.

I call it The Turkish Assassin;

5 rounds of the following with one 1.5 pood kettlebell-

1 TGU left arm, 1 TGU right arm.
2 thrusters left, same right.
3 cleans left, same right.
4 snatches left same right.
10 kettlebell regular swings.

Time was 20:15.

Comment #139 - Posted by: vaughn at October 7, 2010 12:32 PM

7:30 as Rx'd. Legs are still smoked from the squat workout a few days ago.

NEVER QUIT!!

Comment #140 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at October 7, 2010 12:33 PM

8:06

did it with 55lb dumb bell
suffered through it with a general lack of energy

Comment #141 - Posted by: joel at October 7, 2010 12:35 PM

M/31/6'2.5"/164lbs

17:23

25 lbs on KB snatch

Comment #142 - Posted by: Nick Papageorge at October 7, 2010 12:37 PM

Rx'd 9:18. 20 minute run on random hill generator after.

Comment #143 - Posted by: Kamper M/46/200/74" at October 7, 2010 12:44 PM

M/27/5'9''/183

55lb Dumbbell

8:22

Legs still hurt.

Comment #144 - Posted by: Guilherme Guida at October 7, 2010 12:50 PM

7:19 as RX'ed. Yo.

Comment #145 - Posted by: bdiggle at October 7, 2010 12:55 PM

No wonder they were all wearing gloves... the kettlebell gave me huuuggggeeee blisters

Comment #146 - Posted by: Brian at October 7, 2010 1:05 PM

make up
squats/rope...sub pull ups
65#-85#-105#-125#-145#
15 dead hang pull ups each round

22 minutes

Legs and back are spent.
Fit Mom pushed me into the chosen weight, not happy with you.

Laura f/48/5'7/155

Comment #147 - Posted by: power-girl at October 7, 2010 1:07 PM

I have a work you should try. Put on a 45lbs weighted vest walk 3 miles in 45 minutes or less. Walk No running

Comment #148 - Posted by: Nathan at October 7, 2010 1:08 PM

6.40 with 20kg Kettlebell.

Forearms totally smoked. Felt like they were going to pop any second :-)

Comment #149 - Posted by: Tobias M/35/182/81 at October 7, 2010 1:08 PM

m/45/185

8:29

Comment #150 - Posted by: cosmo at October 7, 2010 1:30 PM

Long time lurker, first time poster

7:58 as Rx'ed

Comment #151 - Posted by: Slothe at October 7, 2010 1:30 PM

m/165

as rx: 7:41

Comment #152 - Posted by: jnel at October 7, 2010 1:40 PM

40/m/175
as rx'd: 6:34

Comment #153 - Posted by: RF_Guy at October 7, 2010 1:45 PM

F/40/5'4"/117
9:38
-ground to overhead, not swing.
-8kg, 17lb KB
-right arm form ok, left arm not so much.
-sets of 6 pullups.
-legs still sore/tired from Monday!
-taught spin class immediately after WOD.

Comment #154 - Posted by: Heather Szabo at October 7, 2010 1:46 PM

12:00, 50 lb was the largest KB the gym had. All snatches from ground.

Comment #155 - Posted by: J.R. at October 7, 2010 1:48 PM

6:30 (35# Dumb bell)

Comment #156 - Posted by: Ashley Westerheide-Eyink at October 7, 2010 1:54 PM

21/M/190

9:00

jump pullups with rings
1 pood kettlebell

Comment #157 - Posted by: Bryan at October 7, 2010 2:00 PM

No kettlebells so used 25kg dumbell.

Otherwise as rx'd

18:59

Comment #158 - Posted by: AGL at October 7, 2010 2:07 PM

I said Squat cleans but meant Squat snatches

21-15-9 of:
111 lb squat snatch
45 lb KB swings
Pull-ups

21:58

Comment #159 - Posted by: Chad at October 7, 2010 2:08 PM

9:57
as rx'd

KBs- where a lot harder than I thought they were going to be. They went alright for my right arm, but were kind of a struggle for my left. Grip strength was an issue. Pretty poor performance on these overall.
PUs- were not a problem.

Comment #160 - Posted by: magnus 24/5'8"/155 at October 7, 2010 2:11 PM

used 55lb dbbell for snatches
5:45

Comment #161 - Posted by: troy at October 7, 2010 2:15 PM

Never accomplished one-arm Kettleball snatches before. Had a personal trainer available that was able to coach me.

Crossfit Warm-Up 3 rounds subbing push ups for pull-ups

LAKS - 1 x 21 @ 20 lbs; 1 x 15 @ 20 lbs; 1 x 9 @ 25 lbs
RAKS - 1 x 21 @ 20 lbs; 1 x 15 @ 20 lbs; 1 x 9 @ 25 lbs
Pull-Ups - 1 x 21 @ 100 lbs Weigh Assist; 1 x 15 @ 85 lbs WA; 1 x 9 @ 70 lbs WA

Time - 13:30

Couldn't do pullups with less than 100+ lbs weight assist two weeks ago...improving. Have lost 4 lbs without even running this past two weeks. Could be heat and fact only eating two meals a day with crazy work hours.

Comment #162 - Posted by: PhilH m/40/5'10'/201/Crossfit Bday: 10 Sep 10 at October 7, 2010 2:15 PM

CFWU x 3 (+120 pushups)

subbed 35lb dumbbell for KBs
butterfly kipped pullups
6:19

Comment #163 - Posted by: Crix (39/5'11"/166) at October 7, 2010 2:21 PM

13:45 pull ups from dead hang each time, 45 # db.

Comment #164 - Posted by: DavisBenDavis at October 7, 2010 2:29 PM

6:10 40# db

Comment #165 - Posted by: JoeP at October 7, 2010 2:30 PM

M/25/5'7"/145

Subbed 30# DB Snatches.
Grip strength was an issue for me on the PUs, need to work on that.

Time: 9:07

Comment #166 - Posted by: Fido Hinojosa at October 7, 2010 2:31 PM

20 min. of pullups. 225 total (10-6-2010)

10 min. of MU. 41 total (10-5-2010)

Comment #167 - Posted by: sean peters at October 7, 2010 2:41 PM

50# DB
7:52

Comment #168 - Posted by: mcdontron at October 7, 2010 2:41 PM


I haven't posted for a very, very long time, but when I saw the video of Amundson smashing this WOD(without the butterfly, mind you!) I had to come out of hiding!

Greg is truly one of the original "monsters" of CF! I would love to see him give the 2011 Games a go!

On another note...I love this "From the Vault" series. It keeps the "newbies" connected to the roots of CrossFit! Keep it comin'!

Comment #169 - Posted by: TravisH at October 7, 2010 2:48 PM

21-15 and 9 rep rounds of:
Left-arm Dumbbell snatch, 24 kg
Right-arm Dumbbell snatch, 24 kg
Pull-ups (strict)

T: 11:52

Comment #170 - Posted by: tanzenfranz at October 7, 2010 2:54 PM

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round, HSPU to 1.5” stack 3,2,2
20lb db snatch x 5-5 16kg kb snatch x 5-5 24kg x 1

7:57 with 16kg kettlebell
First time doing kettlebell snatches
Foam roll after

Comment #171 - Posted by: Sesoku at October 7, 2010 2:55 PM

i was on my last round when i tore the entire callous off my left hand... :( but at least got the 21-15 in 4:28

Comment #172 - Posted by: cristobal at October 7, 2010 2:58 PM

as rx'd: 10:29

Comment #173 - Posted by: Casey at October 7, 2010 3:12 PM

My 44th officially logged WOD:

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Scaled/subbed as:

21-15 and 9 rep rounds of:
Left-arm DB snatch, 35lb
Right-arm DB snatch, 35lb
Pull-ups

Finished in: 10:28

NOTES:
- HR Avg 165, HR Max 177
- Loved the one-arm snatches...so much so that I've already ordered a set 1/1.5/2 pood set KBs for future workouts like this!
- Not sure why, but pullups really sucked today

Comment #174 - Posted by: toddamn m/36/5'8"/155 at October 7, 2010 3:23 PM

25 lb kb

12:39

Comment #175 - Posted by: ryan k at October 7, 2010 3:24 PM

39M/5'10"/170#

W/U: First time doing KB snatches so practiced with several reps at 25-35-55#.

Used 1 pood: 5:59.

I think I've got the hang of the KB snatch. Since this was my first time doing it and I'm still nursing a sprained left trap, I think it was a good idea to scale the weight. I'll do it as Rx'd next time.

Comment #176 - Posted by: rjf (Since 07-20-07. WOD no. 882) at October 7, 2010 3:24 PM

as rx'd:
9.28
"There must be no more reactionary and destructive intelligence work. The true domestic enemies of our nation - hunger, injustice and exploitation - should concern the military intelligence; not the subversive shadows of their own creation ..."-- Major General Smedley Butler

Comment #177 - Posted by: Espinosa m/25/5'11"/165 at October 7, 2010 3:36 PM

55#DB. 10:58

Comment #178 - Posted by: therozfather. 31/M/195 at October 7, 2010 3:42 PM

11:16 as rx'd

First time doing KB snatches. Warmed up using 1 pood, working on technique. I ended up doing the strict style, KB close to body type of snatch rather than swings. I agree with some of the above comments that your shoulders are probably at greater risk of injury using the swing. The strict style definitely teaches explosiveness through the middle as my best reps felt somewhat effortless. Great WOD HQ!

Comment #179 - Posted by: Ronnieboy at October 7, 2010 3:51 PM

oh ya...

the KB snatches were from the ground. (of course, is there any other way?) hahaha!

Comment #180 - Posted by: Ronnieboy at October 7, 2010 3:58 PM

m/42/6'0"/192

sub'd 35# KB

8:00

Comment #181 - Posted by: Jeff H at October 7, 2010 4:01 PM

1 pood KB, kipping pullups: 5:25

Fun little WOD.

Comment #182 - Posted by: Kelly Moore 47/F/5'/114# at October 7, 2010 4:02 PM

m/175/20

sub. 35 # db

7:00

Comment #183 - Posted by: MIDN Duron at October 7, 2010 4:05 PM

it said at beginning of the video that starting right arm is wrong. why?

Comment #184 - Posted by: Doug R at October 7, 2010 4:18 PM

11:56

45#kb

Comment #185 - Posted by: Devin D at October 7, 2010 4:19 PM

7:10

Comment #186 - Posted by: D. Swan at October 7, 2010 4:35 PM

Used a 55lb dumbbell.

21:14

When I first looked at this, I thought it would be about twice as long as Fran. I underestimated it.

Comment #187 - Posted by: Alton 31yo, 5'11", 175lbs at October 7, 2010 4:45 PM

12:56

Comment #188 - Posted by: Annaminh 36/F/120/5'4" at October 7, 2010 4:55 PM

Mark
8:25 1 pood

Comment #189 - Posted by: Mark & Theresa at October 7, 2010 4:58 PM

8:40
Used 45# dumbbell.

Comment #190 - Posted by: John M/26/5'9"/195 at October 7, 2010 5:00 PM

Used 25 lbs. db (more like a power snatch in form)
Used a band for pullups/ battling bursitis again and wanted to take it easy on the shoulder

1.5 mile run after

9:48

Comment #191 - Posted by: Thinlizzie at October 7, 2010 5:00 PM

Damn thing took me ten minutes. Had to do straight pull-ups because the globo gym I go to on Tues and Thurs only has one of those dip pull-up station things and it isn't bolted down.

Jeremy

Comment #192 - Posted by: Jeremy Drenning at October 7, 2010 5:00 PM

Quick question...does this mean 21 sets of 15 and 9 reps of snatches and pullups, for a total of 189 pullups?

Comment #193 - Posted by: Kevin at October 7, 2010 5:02 PM

9.46 Rx'ed. Swing/snatch much easier on hands than straight/snatch

Comment #194 - Posted by: apolloswabbie at October 7, 2010 5:04 PM

8:54 with power snatches

Comment #195 - Posted by: Tyler Scott at October 7, 2010 5:04 PM

m/22/5'10"/210

as rx'd
4:36:69

Comment #196 - Posted by: Dvan at October 7, 2010 5:05 PM

@ Kevin, #193

No, 21-15-9 means 21 reps of everything, 15 reps of everything and 9 reps of everything and you are done!

3 sets, 21, 15, and 9

Comment #197 - Posted by: Espinosa m/25/5'11"/165 at October 7, 2010 5:13 PM

13:42 w/ 35lb kb vs
first cf wod since hernia surgery 8/31 and a 2 week bout w/ nasty repiratory bug. 19:18 with 25-lb dumbbells and 45-lb assist on pullups. 10 min elliptical warm up 12/12 10/25/05.

jeesh! that was 2 injuries ago. herniated disk a year ago and broken metatarsal at end of july.

m/53/172

Comment #198 - Posted by: kevin o at October 7, 2010 5:15 PM

1 pd KB
7:00

Fun WOD!

Comment #199 - Posted by: ertai 26/5'11''/175 at October 7, 2010 5:23 PM

20 kg KB
KB power snatches from the floor

5:29/6:09/3:23 = 15:02

pretty poor

hang technique probably would help speed a lot

btw, that video of the shirtless dudes from CrossfitNGR was hilarious - theme music should have been "YMCA", LOL

Comment #200 - Posted by: Pete - Decatur at October 7, 2010 5:26 PM

m/51/180
My gym only has a 45lb kb....

So I subbed 10 reps of 70# DB snatches each arm, then did 10 KB swings with the 45# DB each arm, then did the pull-ups as prescribed...

18:00

Comment #201 - Posted by: JamesFrancis at October 7, 2010 5:38 PM

5:50 1 pood.

Comment #202 - Posted by: JLG-48-170-5'10" at October 7, 2010 5:39 PM

M/26/6'1"/195#

7:24, scaled 25# KB

Comment #203 - Posted by: Andrew at October 7, 2010 5:41 PM

comment #44, barry
Thanks for your thoughts!
still trying to weigh pros and cons.

WOD:
21-15-9
1 Arm Snatch 55lbs DB left
1 Arm Snatch 55lbs DB right
Pullups

in 5:19

m/27/185/177cm

Comment #204 - Posted by: AJ at October 7, 2010 5:42 PM

9:19...my snatch is far from my best feature

Comment #205 - Posted by: randy@crossfitdenver.com at October 7, 2010 6:00 PM

Redid Dirty South Regional WOD instead:

4rnds of
4xMU
8x KB snatch Lt 1.5p
8x KB snatch Rt 1.5p

3:59

then mWOD
50xPullups :57
165 PJx2 immediately after

later,
b

Comment #206 - Posted by: brian p m/33/5'8-1/2"/168 at October 7, 2010 6:06 PM

SUB 35# kb
SUB 90# pd

12:25

Comment #207 - Posted by: Ticotexas M/41/69/160 at October 7, 2010 6:13 PM

Bw-200

Reps as rx'd
30# KB

6:45

Comment #208 - Posted by: Corry at October 7, 2010 6:22 PM

M/33/5'4"/140lbs
As RX'd
9:18

Comment #209 - Posted by: Matthew Burritt at October 7, 2010 6:24 PM

59/M/205 - 11:01

49/F/125 - two weeks and two days post hip replacement surgery - 5 minute row, 800m - 10 lunge steps w/ walker (all with blessing of Dr.)

Comment #210 - Posted by: Dave and Belinda at October 7, 2010 6:37 PM

subbed 20# KB

6:46

Comment #211 - Posted by: berts M/41/72"/180 at October 7, 2010 6:44 PM

1 pood KB Snatches
7:05

Comment #212 - Posted by: Jim D. 50/m/165/5'11" at October 7, 2010 6:55 PM

.75 pood dumbbell snatch

20 minutes. Still working on getting some sort of rhythm on my pull ups.

Comment #213 - Posted by: Scooter at October 7, 2010 6:57 PM

m 43 6' 200lb
rx 8:17

Comment #214 - Posted by: chris mck fd at October 7, 2010 7:13 PM

10:10

Comment #215 - Posted by: lk at October 7, 2010 7:24 PM

11:11 w/ 50# DB

Comment #216 - Posted by: Steeliekid 42 67" 175# at October 7, 2010 7:37 PM

11:14, 1 pood

this was so awkward for me, i just couldn't get the movement down, this depressed me. oh well will be better next time. my goal for this month is to get a good single arm kettle bell snatch

Comment #217 - Posted by: Raph at October 7, 2010 7:44 PM

So NOT a good day for me today... Totally EXHAUSTED!!!

As Rx'ed

21.15.9 Reps

KB snatch 1 pood
Left side/right side
butterfly pull-ups

"7:35"

BEEEEAAAAT!!!

Comment #218 - Posted by: Suzanne Traitz F/39yrs/5'4"/145lbs at October 7, 2010 7:46 PM

24 / M / 5'9" / 135lbs

Michael, scaled to
3 rounds of
Run 800m
35 sit-ups
35 back-extensions

33:50

I ran on the treadmill to avoid losing travel time. The treadmill is probably physically easier, but running in place is sort of mentally discouraging and dull. I had to walk a bit of the second and third 800m.

Comment #219 - Posted by: BC at October 7, 2010 8:52 PM

10:22

55 lb dumbell

Comment #220 - Posted by: Ted A at October 7, 2010 9:57 PM

17:02

25 kg dumbell

Comment #221 - Posted by: Felipe at October 7, 2010 10:10 PM

M.35.168

Sub 55lb db

12:24

Comment #222 - Posted by: LMD_Mike at October 7, 2010 10:40 PM

used a 45lb barbell for snatches
8:56

Comment #223 - Posted by: Eamon at October 7, 2010 10:48 PM

f/27/5'1"/113

10:07 (with 25# KB)

Comment #224 - Posted by: Marie in 29 at October 7, 2010 11:07 PM

Used 45lb KB

9:46

Comment #225 - Posted by: C Church at October 7, 2010 11:30 PM

18 pound Kettle black band for pull ups....8:45

Comment #226 - Posted by: Brandon Pegg at October 7, 2010 11:38 PM

cfwu (1 set only of pullups)
hang power snatch with 55# DB
got the the 9 sets unbroken; takes some momentum from the bottom.
10' 48"

Comment #227 - Posted by: Tim 33/5' 10/ 165 at October 7, 2010 11:39 PM

10:57

Comment #228 - Posted by: TomO/44/M/200 at October 8, 2010 3:20 AM

M/42/180

As rx'd: 7:22

Tim Enfield, not a CrossFitter but a top-notch trainer anyhow, jumped in to give this one a try: 7:26.

More better faster

Comment #229 - Posted by: Marty at October 8, 2010 4:10 AM

subbed 55lb DB power snatches...8:36

Comment #230 - Posted by: cnc at October 8, 2010 4:20 AM

4'06"

Comment #231 - Posted by: Lacee-www.hardtraining.blogol.hu at October 8, 2010 4:44 AM

as rx'd

13:37

m/35/236

Comment #232 - Posted by: Toby D at October 8, 2010 5:17 AM

Front squat, kg
65x5
65x5
70x5
70x5
75x5
75x5 (F)
70x5
72.5x5

Comment #233 - Posted by: tanzenfranz at October 8, 2010 5:49 AM

Subbed 45# swings for 1.5 pd snatches. Trying to go easy on the hands, currently have 4 bloody blisters from too many deadlifts for time (Xfit + SealFit = ouch!)

8:30.

Comment #234 - Posted by: Slav 22/m/5'8"/155 at October 8, 2010 6:36 AM

M/36/5'11"/175

at a hotel all weekend, so I'm at the mercy of their fitness center:

21-15 and 9 rep rounds of:
Left-arm 50# db snatch
Right-arm 50# db snatch
130# lat pull down

11:01

Comment #235 - Posted by: Sandi Trixx at October 8, 2010 6:57 AM

9:57 as rx'd

Comment #236 - Posted by: BH2 m31/178 at October 8, 2010 7:01 AM

completed 10-8-2010

1 pood snatch (well technically 35 lbs cuz it was a 25# dumbbell and a 10# dumbbell gripped together in one hand)

pull ups Rx'd

6:03

Comment #237 - Posted by: Pokey at October 8, 2010 7:39 AM

30/M/143/5'10

AS RX'D

9:33 My hands torn up from this one. first round of 21 unbroken, After than my hands were just giving me issues.

SANTI

Comment #238 - Posted by: SANTI at October 8, 2010 8:01 AM

As rx'd

9:23

Felt much more like a swing than a snatch and much easier swinging than snatching but did it as the video showed. Couldn't kip on pulls which made all of them broken sets except last.

Comment #239 - Posted by: Bells 37/192 at October 8, 2010 8:32 AM

11:50
my pull ups suck

Comment #240 - Posted by: Ryan Dawson m/25/6'2/223 at October 8, 2010 8:33 AM

m/178cm/86kg/34y
6:55 with dumbbell (23kg)

Comment #241 - Posted by: gepeto at October 8, 2010 9:20 AM

8:00 on the money.

50lb dumbbell. Went all the way to the floor. None of this "hang" nonsense.

Comment #242 - Posted by: Jdude at October 8, 2010 9:58 AM

21-15 and 9 rep rounds of:

Left-arm dumbbell snatch, 1 pood (40#)
Right-arm dumbbell snatch, 1 pood (40#)
Pull-ups

@11:45

Comment #243 - Posted by: dk 33/m/6'0"/212 at October 8, 2010 10:47 AM

CFWU x 3

#25 KBs as anything greater was banging my wrists...technique is poor

11:33

Comment #244 - Posted by: F15E_WSO/48/6'/180 at October 8, 2010 11:14 AM

M/22/174/6'2"

As Rx'd:
Jordan D: 8:20
Devon: 12:21

Comment #245 - Posted by: Jordan D. at October 8, 2010 11:29 AM

Late entry:

10:28, scaled KB to 44#.

Comment #246 - Posted by: james.patrick [M/48/66"/135] at October 8, 2010 11:48 AM

As rx'd. 12:36.

Comment #247 - Posted by: KyleNYC at October 8, 2010 12:36 PM

WOD - 9:46 (1 pood)

Comment #248 - Posted by: rebar [51y/m/10st12/70"] at October 8, 2010 1:33 PM

M/24/6'1"/180

As Rx'd:
9:28

Comment #249 - Posted by: upstatesooner at October 8, 2010 1:46 PM

subbed 35lb d'bell for 52lb KB

8:19

I have found a new love-single arm snatches!

Comment #250 - Posted by: Dan in Coatesville, PA at October 8, 2010 1:56 PM

As rx'd

Exhausted going into it.

12:28

Comment #251 - Posted by: Adam W 41/5'7"/181 at October 8, 2010 2:10 PM

Dangit! I wished I watched the video's before I started. 1 arm KB swings is what I was seeing most guys doing as opposed to the pure snatch-from-the-floor that I did. I will have to revisit this WOD but I'm certain I can cut my time significantly if I do it as depicted in the vids

11:59

Comment #252 - Posted by: bill m/51/72"/207 at October 8, 2010 2:21 PM

@comment #11. You absolutly NEVER let the bell "flip" over your hand. And yes it is like a swing, only when you get to chest level, you start a pulltowards your chest, and then punch through letting the bell "roll" around your wrist. That will prevent any shoulder injury. The RKC has an amazing certification, that will school you up a lot better then the CF one.

Comment #253 - Posted by: gregp at October 8, 2010 2:29 PM

Scaled KB to 1 pood - need to work on technique

8:05

Comment #254 - Posted by: Garth M/28/6'2"/185lbs at October 8, 2010 2:38 PM

m/39/76/210

8:55 as rx'd

Comment #255 - Posted by: Chas at October 8, 2010 2:41 PM

Wish I had more than one KB. Bashed the forearms a bit. Need more practice. Rx'd 13:40

Comment #256 - Posted by: GU997 M/41/185/5'10" at October 8, 2010 2:54 PM

26m/190
rx'd
5:47

grip = fried. great workout.

Comment #257 - Posted by: Matt Lucas (The Foodee Project) at October 8, 2010 3:11 PM

Actually that was a lie. It wasn't Rx'd. It was done with a 50# DB and the snatches were full floor to overhead.

Comment #258 - Posted by: Jordan D. at October 8, 2010 3:38 PM

11:35 used 50lb instead of 53

first time on this wod. as always, pull-ups were the great divide. good wod though.

Comment #259 - Posted by: jordan 27/m/74"/195lbs. at October 8, 2010 3:41 PM

11:15
40#DB sub for KB

Comment #260 - Posted by: Brian R 48/6'2/185 at October 8, 2010 4:48 PM

21-15 done

Smashed my left forearm too many times to continue

Should have done some research first

11:00

Thx

Comment #261 - Posted by: mikeyb at October 8, 2010 4:53 PM

8:33 As Rx'd. Fun!

Comment #262 - Posted by: Thatcher M/43/5'10"/194 at October 8, 2010 5:30 PM

10:58

Comment #263 - Posted by: cja at October 8, 2010 5:44 PM

m 30 as rx'ed
6:05

Comment #264 - Posted by: Brandon Ecker at October 8, 2010 6:14 PM

M/46/185

50lb DB
Ring pull ups
11:15

Comment #265 - Posted by: medic8 at October 8, 2010 6:42 PM

Used a 30# KB:

9:55

First day back in a while--took it easy.

Comment #266 - Posted by: angstadt530 at October 8, 2010 7:24 PM

F/40/5'6"/150

25# KB for snatches
kipping pull-ups

9:13

just a little bruising on my left wrist--figured out how to punch the air a bit better with my right hand

Comment #267 - Posted by: mom to five at October 8, 2010 7:52 PM

Subbed 52.5# dumbbell

7:32

Comment #268 - Posted by: tdhalls at October 8, 2010 8:11 PM

M/40/5'9"/185
as rx'd
7:44

Comment #269 - Posted by: Soule at October 8, 2010 8:20 PM

M/22/70"/188#

Scaled to my level of fitness:
21 35# RH DB snatches
21 35# LH DB snatches
21 pull ups
15 45# RH DB snatches
15 45# LH DB snatches
15 pull ups
9 55# RH DB snatches
9 55# LH DB snatches
9 pull ups

16:02

Comment #270 - Posted by: Bill Gibson at October 8, 2010 10:43 PM

M/155/26/5'10

Scaled to 1 pood:

9:10

First wod not at Balad.

Comment #271 - Posted by: Mayhem at October 8, 2010 10:58 PM

m37/5'8/168

as rx'd 12:49

Comment #272 - Posted by: cmendoza at October 9, 2010 12:50 AM

Rx'd

5:54

Comment #273 - Posted by: amped 36/M/195/6' at October 9, 2010 4:57 AM

21 15 9
75# Snatch
Pull Ups
9:22
then 50 Sits
then 6 Minute X trainer

Comment #274 - Posted by: dyagg at October 9, 2010 5:20 AM

I did 55# DB Cleans, broken, all Pullups unbroken.

15:07

Comment #275 - Posted by: Sting m/45/155/69" at October 9, 2010 7:17 AM

8:32. Used 35lb Kettlebell. did pullups on rings.

Comment #276 - Posted by: blaine vigilante M/33/190/69" at October 9, 2010 8:40 AM


used 50 lb db for one arm snatch

9:03

Comment #277 - Posted by: Kevin McClellan 49/M/195 at October 9, 2010 9:11 AM

Used 55# DB - Hang DB Snatch

8:40

Comment #278 - Posted by: ejaarda 37/M/170/5'11" at October 9, 2010 10:22 AM

17:29

Don't have a kettlebell so did it with a 55 pound dumbell...pull ups really slowed me down for some reason

Comment #279 - Posted by: Cleveland at October 9, 2010 10:32 AM

m/47/180
scaled to 1 pood 6:06. The first time scaling in a long time. Worked on tech.

Comment #280 - Posted by: Troy at October 9, 2010 10:52 AM

inside grip pullups still:

12:35

Comment #281 - Posted by: dsm19 M/31/6'0/210 at October 9, 2010 12:44 PM

32yo/M/6'4"/205#

Bruised up, but got through it...
As Rx 11:19

Comment #282 - Posted by: Damon Mosley_CFRx at October 9, 2010 12:48 PM

m/24/155/5'6"
subbed KB with 50lb DB
11:15

Comment #283 - Posted by: Drew Dillinger at October 9, 2010 1:12 PM

16:41, gym was closed that i went to on fort dix, used full IBA for snatches and pullups off fence door frame around baseball diamond

Comment #284 - Posted by: russa at October 9, 2010 3:10 PM

55 lb dumbells power snatch

9.22

Comment #285 - Posted by: controlfreak at October 9, 2010 3:25 PM

subbed 1 pood kettlebell
7:45

Comment #286 - Posted by: Jason Crocker at October 9, 2010 5:02 PM

M/50/153/1-1-06

25# DB HS Snatch
PU

12:51

Comment #287 - Posted by: bingo at October 9, 2010 5:08 PM

as Rx'd 6:26

I "chose" to break up the pull-ups each round. Next time I gotta really focus on doing the pull-ups unbroken.

It's tough to imagine doing this in 2 minutes faster. Great performance in the videos!

Comment #288 - Posted by: soccerman/CrossfitRenaissance/195/6'0 at October 9, 2010 6:31 PM

21-15-9
15lb DB snatch
Pull-Ups using 36lb assist on gravitron

9:40

Comment #289 - Posted by: bethany vigilante f/33/125/5'4" at October 9, 2010 8:13 PM

D - 8:12 (35# kb)
A - 11:15 (45# barbell)

Comment #290 - Posted by: hub m/29/72"/165 at October 9, 2010 8:40 PM

31 yom, 190 lbs


16:25


did not do squat snatches the first round, and used 45lb dumbbell

Comment #291 - Posted by: Jeff Weltmer at October 10, 2010 4:50 AM

35 lb db snatch
jpu's
9:50

Comment #292 - Posted by: David Burns at October 10, 2010 6:46 AM

bashed my wrist, so I sub'd 115# hang snatch's for the KBs.

14:23

Comment #293 - Posted by: greg 6'3"/212/38 at October 10, 2010 1:25 PM

5'8" 145lbs age16

8:13.. wouldnt have been so long if the kettleball didnt break your wrist everytime! haha

Comment #294 - Posted by: Taylor Furst at October 10, 2010 4:24 PM

40#DB,5:27

Comment #295 - Posted by: Libbie at October 10, 2010 7:41 PM

10:11

sub 1 pood.

Comment #296 - Posted by: Dexter 18/6'0"/145 at October 10, 2010 8:02 PM

11:45

Comment #297 - Posted by: Hughes/m/33/230/68" at October 10, 2010 9:44 PM

20:14

Used 18 kg dumbbells (heaviest available).

Comment #298 - Posted by: Mik at October 10, 2010 11:07 PM

Oops, make that 12:14!

Comment #299 - Posted by: Mik at October 10, 2010 11:08 PM

mod and scaled WOD:

21-15-9 reps of:
35# plate snatch, right hand
35# plate snatch, left hand
pull-ups

17:11 min

M/35/205/6'

Comment #300 - Posted by: CER at October 11, 2010 3:50 AM

15k db due to shoulder injury.

Time 7:47mins

Comment #301 - Posted by: BarryT at October 11, 2010 5:30 AM

5:57 as Rx'd

Comment #302 - Posted by: MarcusG 5'9" 170 at October 11, 2010 5:35 AM

Completed, not for time

Comment #303 - Posted by: MJS at October 11, 2010 7:57 AM

21-15-9 reps of:
40# KB Snatch Left Arm
40# KB Snatch Right Arm
Pull-up

27:10. Took a while to get confident in the KB Snatch. Initially I was doing 3 swings then up, but I got much faster as I figured it out and did it in 1 swing.

Comment #304 - Posted by: George Hernandez (in Chicago) at October 11, 2010 8:38 AM

8:08 rx'ed
m/36/165

Comment #305 - Posted by: jk at October 11, 2010 8:57 AM

as Rx'd 7:55.

Comment #306 - Posted by: Grande at October 11, 2010 10:06 AM

4:40

Comment #307 - Posted by: JDisch at October 11, 2010 12:34 PM

10:17 with a 40 lb dumbell

Comment #308 - Posted by: Esven at October 11, 2010 12:42 PM

Excellent wod!

Kipped pullups. Strict one-arm snatches (no swings) using 45 lbs db.

-> 7:38

Comment #309 - Posted by: Anders m/28/73kg at October 11, 2010 12:50 PM

26/m/5'8"/150

sub'd 55lb dumbell: 12:10

Comment #310 - Posted by: Matt Laney at October 11, 2010 3:34 PM

27:17

Comment #311 - Posted by: Bawdymonkey at October 11, 2010 4:17 PM

As Rx'd.
9:27


"Mrs. Wobbly"
Scaled to 20# KB. Rest as Rx'd.
9:21

Comment #312 - Posted by: Miyagi 30/m/164.2# at October 11, 2010 4:50 PM

correct me if im wrong but isnt a kb snatch from ground to over head as close to the body as poss because both men in video look like there doing one arm kb swing snatches just curious

Comment #313 - Posted by: ghost213 at October 11, 2010 8:46 PM

untimed with 20# dumbbell with chad

21/m/5'11"/170

Comment #314 - Posted by: Logan S at October 11, 2010 8:51 PM

Missed

Comment #315 - Posted by: Bphantom at October 12, 2010 6:36 AM

14:45 rx'd

back of wrists a bit banged up from the turn at the top

took a bit to get used to the movement, but after that, they weren't too bad.

Comment #316 - Posted by: clark at October 12, 2010 8:34 AM

Scaled down to 1 pood KB.
6:29

Comment #317 - Posted by: EmilX at October 12, 2010 9:22 AM

m/40/155
7:00 as rx'd

Comment #318 - Posted by: Seth H. at October 12, 2010 9:25 AM

8:53

Comment #319 - Posted by: marty c m/47/6'/240 at October 12, 2010 9:49 AM

M 36/5'10"/170

High pull modification

8:57

Comment #320 - Posted by: Rholl at October 12, 2010 12:06 PM

21-15-9
right arm...45lb DB
left arm...45lb DB
pull ups
16:20

Comment #321 - Posted by: 31DR72 at October 12, 2010 2:50 PM

used 50# DB: 5:33

Comment #322 - Posted by: MoGreene at October 12, 2010 3:37 PM

Subbed 50lb dumbbell.

8:55

Comment #323 - Posted by: Baby Face Harry m/24/6'3"/200 at October 12, 2010 3:48 PM

pack rx'd

30# db sub for 1 pood kb

11:23

Comment #324 - Posted by: DJ m/24/175/5'9" at October 12, 2010 4:01 PM

6:38

Comment #325 - Posted by: Kevin - m/38/6'/190 at October 12, 2010 4:51 PM

M/39/90kg/192cm.

10:36 as rx'ed.

Comment #326 - Posted by: Echo at October 13, 2010 3:29 AM

30# kettlebell

5:19

Comment #327 - Posted by: bookworm at October 13, 2010 7:07 AM

Snatch modification using 1 pood 10:15

Comment #328 - Posted by: Cphil24m/162#/69" at October 13, 2010 10:21 AM

48/M/182
sub'd
35 lbs dumbbell
12:33

Comment #329 - Posted by: Zim at October 13, 2010 2:33 PM

38/m/6/185
Sub'd 1 pood
8:35

28/f/501/140
Sub'd 1/2 pood
Sub'd jumping pull-ups
6:58

Comment #330 - Posted by: Jeremy A. Olive at October 13, 2010 3:32 PM

Subbed DB for the KB, went with 35#, 40#, and 35#. PU all unbroken.

Comment #331 - Posted by: bruce at October 13, 2010 3:33 PM

EJ
M/37/168
10:40 AS RXED
EJ

Comment #332 - Posted by: EJ at October 13, 2010 6:54 PM

Finished but stopped the watch some decided to grab the rack in the globo

Comment #333 - Posted by: Rosie in Atl at October 13, 2010 8:18 PM

8:45 Rx'd

Comment #334 - Posted by: RKH M/34/198/6' at October 13, 2010 8:45 PM

Crossfit Warmup

WOD using 50lb db.

13:45

Comment #335 - Posted by: Karsk (57 M 5'9" 185lbs) at October 14, 2010 2:29 PM

M/32/6'1"/178

Used 35#KB
9:14

Comment #336 - Posted by: Matthew Lee at October 14, 2010 4:36 PM

WU
13:21
M/49/198#/72"

Comment #337 - Posted by: RB at October 14, 2010 6:24 PM

m/36/5'9/181
CFWU-3. Pushups instead of PU 2nd. Superman. DU.
11:57
Did more of a 1 arm KB swing instead of snatch esp until Bob gave pointer. Need to flip KB at pecs, no higher. Cue - pull then punch.
Left arm grip very tough on PU.
Start snatches w/left arm first in future.

Comment #338 - Posted by: jrm at October 14, 2010 7:05 PM

M54yo 231

rx'd db snatches and green band pull ups.

22:25

Comment #339 - Posted by: do_b330 at October 15, 2010 6:08 AM

10:11
Also first ever muscle up (done on a bar)

Comment #340 - Posted by: Munk at October 15, 2010 7:16 AM

M46/185/6'3"
10:59
1 pood

Comment #341 - Posted by: Kaiman at October 15, 2010 11:27 AM

9:32

Comment #342 - Posted by: MikeyPaul/m/28/170/5'8" at October 15, 2010 8:24 PM

16:31

subbed db snatch l&r 13kg/29lb
pullups broken 11,5,5 10,5 7,2

finished with:
sq cln press 1 rep ea 36(kg),40,44,48,52,56,60,60
fr sq 3reps,52kg,3reps,56kg,3reps,60kg,3reps,60kg

Comment #343 - Posted by: zenoperegrinus at October 16, 2010 11:56 AM

4:32

Comment #344 - Posted by: dandanimal at October 17, 2010 4:01 PM

8:33
55# DB vice KB
21s unbrkn / 10/5 / 3/6
1st Xfit after 50 mile foot race

Comment #345 - Posted by: bubbles m/188/35 at October 17, 2010 5:34 PM

8:33
55# DB vice KB
21s unbrkn / 10/5 / 3/6
1st Xfit after 50 mile foot race

Comment #346 - Posted by: bubbles m/188/35 at October 17, 2010 5:40 PM

Rx'd
5:07

Comment #347 - Posted by: Noah at October 17, 2010 8:11 PM

10:56

Comment #348 - Posted by: JerryM (m/39/6'2"/240) at October 18, 2010 6:17 AM

As rx'd, 8:55.

Well that was grip intensive. Would have like to have gone faster, but this was about all I could muster today. I learned how to do kettlebell snatches about a month ago, but this is the first time I've done them in a WOD. Broke them 15-6 / 10-5 / 6-3, mostly due to fatiguing grip. Pull-ups following this were a real struggle - all rounds broken. Last round was 5 and then 4 singles. One new blister and one new blood blister - but otherwise no problems. We'll see tomorrow if my snatch form was good by how many bruises I have on my forearms...

Comment #349 - Posted by: Mel/37m/5'10"/175 at October 18, 2010 11:06 AM

18:46

Comment #350 - Posted by: Jross-35M-178lbs at October 18, 2010 10:17 PM

50/m/190

Subbed 45# dumbell. 8:51

Comment #351 - Posted by: denob at October 19, 2010 7:32 AM

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood SUB 65 pound Power Snatch
Right-arm Kettlebell snatch, 1.5 pood SUB 65 pound Power Snatch
Pull-ups

16:58

Comment #352 - Posted by: Louis Herrera 51 70" 178 at October 19, 2010 8:22 AM

50lb KB

13:04

Comment #353 - Posted by: Ukkrew at October 19, 2010 8:53 AM

35# db

16:56

Comment #354 - Posted by: illis/m/29/5'9/165 at October 19, 2010 10:11 AM

used 35 pound dumbbell and did only 21-15 reps

17:53

Comment #355 - Posted by: Manchild at October 20, 2010 3:58 AM

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Subbed 35# DB

Time: 11:21

Comment #356 - Posted by: blades at October 20, 2010 7:51 AM

sub 45# dumbell

12:31

Comment #357 - Posted by: DJD at October 22, 2010 11:20 AM

6:26 rx.

Comment #358 - Posted by: hillmanb at November 4, 2010 11:03 AM

Tried this one again after some deads.

5:40 rx'd

0:56 PR

Comment #359 - Posted by: soccerman/CrossfitRenaissance/195/6'0 at November 12, 2010 7:43 PM

8:50 Rx

Comment #360 - Posted by: MNinKC at November 14, 2010 6:28 AM

21-15-9
hang power snatch
pullups

Lefty: 8:12 (45lb hang power snatch)
Renee: 5:16 (25/blue band pullups)
Mariah: 5:37 (15/green band)
Ryan: 6:27 (85)
Mikey: 7:06 (45)
Anita: 6:44 (25/g)
Ray: 6:07 (?)

Comment #361 - Posted by: BFCC at November 18, 2010 6:55 PM

7:30 (40#)

Comment #362 - Posted by: MaroonSwim at November 24, 2010 7:06 AM

M/32/5'9"/155

Subbed 35lbs dumbell (1 pood).
Subbed dips for pullups (traveling; no pullup bar).

16:27

Comment #363 - Posted by: Antun Karlovac at November 24, 2010 9:48 AM

M/60/6-2/207
32 lbs dumbbell snatch left and right
Pullups 21x48lb assist, 15xfullbody, 9xfullbody

Comment #364 - Posted by: JBGP at January 10, 2011 12:36 PM

As rx'd:

7:58

Grip was utterly smoked. KB Snatches definitely not a strong movement for me...

Comment #365 - Posted by: Arthur M/36/188 at February 10, 2011 4:44 AM

110212
7:19

Comment #366 - Posted by: Ryan 6'/185/34 at February 12, 2011 6:38 PM

10:30
Did 1.5 pood for first round
1 pood for second and third.

Comment #367 - Posted by: Chaps at March 1, 2011 7:24 AM

12:45

Comment #368 - Posted by: Michał at March 22, 2011 10:03 AM

5:12
M/190/44

Comment #369 - Posted by: KJ at October 23, 2011 11:35 PM

8:05

M/230/23

Comment #370 - Posted by: Brock at October 24, 2011 3:58 PM

5:10, just getting back into crossfit after messing around with other workout routines. I forgot how great one feels after completing these wods, can't wait for the next one

Comment #371 - Posted by: Jdhyani at October 24, 2011 10:34 PM

M/31/5'10/87kg

Rx'd 6:01

Tried some ring work afterwards but my forearms were completely blown.

Comment #372 - Posted by: Roly at October 25, 2011 8:25 AM

M/51/177

As rx'd 17;10

Insane amoint of breaks

Thanks

Comment #373 - Posted by: mikeyb at October 25, 2011 4:21 PM

10:40. Fun workout, very anaerobic going as hard and heavy as you can for not very long

Comment #374 - Posted by: Tres at October 25, 2011 10:02 PM

35 lb KBS, kept in front of thumb on top
Not timed, PAC, 1 mile swim to follow

Comment #375 - Posted by: Ajax at October 31, 2011 5:53 PM

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Comment #376 - Posted by: kdvzaib at August 8, 2012 11:27 PM

21-15 (no 9)
12:00

Comment #377 - Posted by: dcyn at December 19, 2012 6:40 AM
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