This wod looks fun!!!

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

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?

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

Nice Snatch Greg.
Great wod. Must do

Can't wait to do this one ...

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

Eric #2

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

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.

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

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.

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).

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.

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

@ 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.

ahaha chicken legs!

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.

Greg A in 4:39.

The original CF firebreather.

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!!

rest day today,

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

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

later,
b

Kristen Clever is so damn cute.

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

7:10 RX'ed

#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......... . . .

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

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.

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

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

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.

M/39/189

Scaled to 40lb dumbell hanging power snatches.

12:05

13:26 as rx'd

m/22/5'10"/170

subbed kb for 45# db

10:04

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.

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.

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

13.27 20kg Db power snatches

#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.

M55/175

Rx'd in 5:41

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!

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

otherwise as rx'd

11:55

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

8:37
hands hurt

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.

9:06 rx

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

5:04

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

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

m/42/5'10"/175

7:29 subbed 40# db

32/M/190

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

9:29

subbed 55 lb dumbbell for kettles.
11:28

6:06 w-55lbs db

32/m/5'10"/215

7:00...used 1 pood kettlebell

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. :)

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.

10:17*

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

65# Barbell ONE ARM SQT SNATCH

27:21

55 lb.DB for snatches
12:55

m/33/5'9"/175

scaled to 1 pood.

7:02

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.

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

scaled to 1 pood, IPS / ring pullups:

9:34

Subbed snatches with swings.
6:50

24/m/180
Strict rope pullups
17:17

14:00

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

Ran around 3 miles this morning

Greg rules!

male/29/73 kg

8:50 rx

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

Kinda did swings

18:41

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

4.53

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

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

16:07

50 lb kb
Rest as rx'd

7:05

#57;

I use-

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

M/33/6'3"/200

11:59

Power Snatches

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

40# DB for KB Snatch

7:16

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.

#74:

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

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!

f/26/150/5'5"

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

12:36

great WOD!

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

10:52 (pr)

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

11:40 10/06/2010

M/43/5'11"/185

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

9:13

"Jack", details there.

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

As rx'd: 8.03

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!

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

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

7:01

Afghanistan

As rxd
7.37

2010-10-07: 7:12.

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.

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

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

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.

Only had 1 pood Kb - 8:06

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

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

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.

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

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

11:59

11:59

16:40 as Rx'd. Loved it.

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

not rx'd 1 pood KB
Jumping pullups

Time: 6:28

Great WOD

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

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.

15 lb dumbell
jumping pull-ups
10:13

21-15-9 of the triplet:

Squat Cleans 111 lbs
Kettlebell Swings 45 lbs
Pull-ups

21:58

M/46/185

9:13 as rxd

11:14

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

13:34

M/25/165

5:42 Rx

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.

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

1 pood kb

8:50

6:30

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

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

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)

I forgot...

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

M/44/180#

As Rx'd 9:50

12:35
Used 40 # dumbell

as rx'd 12:55

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

subbed 1 pood on KB

8:34

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

55# dumbell snatches

20:28

m/37/6'1"/205

50# DB, no KB that heavy

5:51

As rx'd:

15:04

7:43 rx'd

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!

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.

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

Subbed KB Swings.

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

8:04

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.

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 #57...I meant Dumbbells.

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.

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

NEVER QUIT!!

8:06

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

M/31/6'2.5"/164lbs

17:23

25 lbs on KB snatch

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

M/27/5'9''/183

55lb Dumbbell

8:22

Legs still hurt.

7:19 as RX'ed. Yo.

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

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

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

6.40 with 20kg Kettlebell.

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

m/45/185

8:29

Long time lurker, first time poster

7:58 as Rx'ed

m/165

as rx: 7:41

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

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.

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

6:30 (35# Dumb bell)

21/M/190

9:00

jump pullups with rings
1 pood kettlebell

No kettlebells so used 25kg dumbell.

Otherwise as rx'd

18:59

I said Squat cleans but meant Squat snatches

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

21:58

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.

used 55lb dbbell for snatches
5:45

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.

CFWU x 3 (+120 pushups)

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

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

6:10 40# db

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

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

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

50# DB
7:52

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'!

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

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

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

as rx'd: 10:29

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

25 lb kb

12:39

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.

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

55#DB. 10:58

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!

oh ya...

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

m/42/6'0"/192

sub'd 35# KB

8:00

1 pood KB, kipping pullups: 5:25

Fun little WOD.

m/175/20

sub. 35 # db

7:00

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

11:56

45#kb

7:10

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.

12:56

Mark
8:25 1 pood

8:40
Used 45# dumbbell.

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

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

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

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

8:54 with power snatches

m/22/5'10"/210

as rx'd
4:36:69

@ 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

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

1 pd KB
7:00

Fun WOD!

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

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

5:50 1 pood.

M/26/6'1"/195#

7:24, scaled 25# KB

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

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

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

SUB 35# kb
SUB 90# pd

12:25

Bw-200

Reps as rx'd
30# KB

6:45

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

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.)

subbed 20# KB

6:46

1 pood KB Snatches
7:05

.75 pood dumbbell snatch

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

m 43 6' 200lb
rx 8:17

10:10

11:11 w/ 50# DB

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

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!!!

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.

10:22

55 lb dumbell

17:02

25 kg dumbell

M.35.168

Sub 55lb db

12:24

used a 45lb barbell for snatches
8:56

f/27/5'1"/113

10:07 (with 25# KB)

Used 45lb KB

9:46

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

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"

10:57

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

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

4'06"

as rx'd

13:37

m/35/236

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

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.

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

9:57 as rx'd

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

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

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.

11:50
my pull ups suck

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

8:00 on the money.

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

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

CFWU x 3

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

11:33

M/22/174/6'2"

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

Late entry:

10:28, scaled KB to 44#.

As rx'd. 12:36.

WOD - 9:46 (1 pood)

M/24/6'1"/180

As Rx'd:
9:28

subbed 35lb d'bell for 52lb KB

8:19

I have found a new love-single arm snatches!

As rx'd

Exhausted going into it.

12:28

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 #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.

Scaled KB to 1 pood - need to work on technique

8:05

m/39/76/210

8:55 as rx'd

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

26m/190
rx'd
5:47

grip = fried. great workout.

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.

11:35 used 50lb instead of 53

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

11:15
40#DB sub for KB

21-15 done

Smashed my left forearm too many times to continue

Should have done some research first

11:00

Thx

8:33 As Rx'd. Fun!

10:58

m 30 as rx'ed
6:05

M/46/185

50lb DB
Ring pull ups
11:15

Used a 30# KB:

9:55

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

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

Subbed 52.5# dumbbell

7:32

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

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

M/155/26/5'10

Scaled to 1 pood:

9:10

First wod not at Balad.

m37/5'8/168

as rx'd 12:49

Rx'd

5:54

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

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

15:07

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

used 50 lb db for one arm snatch

9:03

Used 55# DB - Hang DB Snatch

8:40

17:29

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

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

inside grip pullups still:

12:35

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

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

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

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

55 lb dumbells power snatch

9.22

subbed 1 pood kettlebell
7:45

M/50/153/1-1-06

25# DB HS Snatch
PU

12:51

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!

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

9:40

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

31 yom, 190 lbs

16:25

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

35 lb db snatch
jpu's
9:50

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

14:23

5'8" 145lbs age16

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

40#DB,5:27

10:11

sub 1 pood.

11:45

20:14

Used 18 kg dumbbells (heaviest available).

Oops, make that 12:14!

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'

15k db due to shoulder injury.

Time 7:47mins

5:57 as Rx'd

Completed, not for time

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.

8:08 rx'ed
m/36/165

as Rx'd 7:55.

4:40

10:17 with a 40 lb dumbell

Excellent wod!

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

-> 7:38

26/m/5'8"/150

sub'd 55lb dumbell: 12:10

27:17

As Rx'd.
9:27

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

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

untimed with 20# dumbbell with chad

21/m/5'11"/170

Missed

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.

Scaled down to 1 pood KB.
6:29

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

8:53

M 36/5'10"/170

High pull modification

8:57

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

used 50# DB: 5:33

Subbed 50lb dumbbell.

8:55

pack rx'd

30# db sub for 1 pood kb

11:23

6:38

M/39/90kg/192cm.

10:36 as rx'ed.

30# kettlebell

5:19

Snatch modification using 1 pood 10:15

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

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

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

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

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

8:45 Rx'd

Crossfit Warmup

WOD using 50lb db.

13:45

M/32/6'1"/178

Used 35#KB
9:14

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

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.

M54yo 231

rx'd db snatches and green band pull ups.

22:25

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

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

9:32

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

4:32

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

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

Rx'd
5:07

10:56

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...

18:46

50/m/190

Subbed 45# dumbell. 8:51

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

50lb KB

13:04

35# db

16:56

used 35 pound dumbbell and did only 21-15 reps

17:53

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

sub 45# dumbell

12:31

6:26 rx.

Tried this one again after some deads.

5:40 rx'd

0:56 PR

8:50 Rx

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 (?)

7:30 (40#)

M/32/5'9"/155

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

16:27

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

As rx'd:

7:58

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

110212
7:19

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

12:45

5:12
M/190/44

8:05

M/230/23

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

M/31/5'10/87kg

Rx'd 6:01

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

M/51/177

As rx'd 17;10

Insane amoint of breaks

Thanks

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

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

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21-15 (no 9)
12:00