December 6, 2010

Monday 101206

21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

Crystal McReynolds 14:01 (75lbs, 14lb ball), Austin Malleolo 14:05, Carey Kepler 14:08 (75lbs, 14lb ball), JC Nessa 15:24, Kevin Montoya 15:34, Mat Frankel 16:24, Lance Cantu 17:11, Heather Bergeron 18:55 (85lbs, 16lb ball), Stacey Kroon 19:23 (85lbs, 16lb ball), Kristan Clever 19:47 (85lbs, 16lb ball), Laurie Galassi 19:48 (78lbs, 14lb ball), Mel Ockerby 19:49 (85lbs, 14lb ball).
Post time to comments.

CFCLondonL1_CFBrisbaneL1_CFRestonL1_AlamoCFL1_th.jpg

Enlarge image

CrossFit Level 1 Seminars: CrossFit Central London, CrossFit Brisbane, CrossFit Reston, Alamo CrossFit.


"Teaching the Snatch to a Large Group: Part 1" with E.C. Synkowski and Chris Spealler, CrossFit Journal preview video [wmv] [mov]


"California Road Trip: Epilogue" by Sevan Matossian - video [wmv] [mov]


WOD Demo at CrossFit Santa Cruz - video [wmv] [mov]

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

CrossFit New England on today's WOD - video [wmv] [mov]


"Courage is being scared to death, but saddling up anyway."
- John Wayne

Posted by lauren at December 6, 2010 5:00 PM
Comments

NICE!!!! sweet WOD!!!!

Comment #1 - Posted by: greg at December 5, 2010 5:02 PM

So what’s the go with Sectionals in 2011? Sounds like someone’s going to be watching a lot of videos. Awesome WOD

Comment #2 - Posted by: Zac at December 5, 2010 5:11 PM

Great WOD, can't wait.

Any CrossFitters out there from Lake George/Glens Falls, NY area?

Comment #3 - Posted by: DB at December 5, 2010 5:16 PM

well done kate on your level 1

Comment #4 - Posted by: Andrew Stemler at December 5, 2010 5:26 PM

Yes! This will be good. I gotta throw on my CrossFit T-shirt for this one at my local "Globo". I proly get a couple of "WTF" looks while I'm attacking this WOD.

DO WORK!!!

Comment #5 - Posted by: BlackCatX-Fit at December 5, 2010 5:28 PM

Massive thanks to Matt Swift, Joe Alexander, Pat Barber, Brett Fforde & Chris Tefft for taking us through a great weekend cert at CrossFit Brisbane. I had a ball, expanded my CF family tree and learn't a huge amount. Truth be told I didn't want the weekend to end! I'm looking forward to topping it up with level 2 and any other certs I can get my hands on! Thanks again :D

Comment #6 - Posted by: Haley at December 5, 2010 5:31 PM

Great time in San Antonio this weekend! Did this WOD at lunch yesterday. 20:55 with 85 and a 14# ball!

That's a lotta snatchin!

Miranda

Comment #7 - Posted by: miranda 801 at December 5, 2010 5:36 PM

A big thankyou to everyone that attended the L1 Cert at CrossFit Brisbane this weekend. It was a pleasure to have you in the box!

Comment #8 - Posted by: Matt Swift at December 5, 2010 5:55 PM

Quick question about the testing at the certification...I would like to go to King of Prussia Level 1 Certification on March 12, 13.

Do I have to pay for the testing only? Please advise.

Thanks.

Stuart

Comment #9 - Posted by: Stuart at December 5, 2010 5:56 PM

love the snatch video from santa cruz. awesome

Comment #10 - Posted by: rmowb at December 5, 2010 5:57 PM

Big thanks to Jeff, Maggie, Chuck, Steve, Tanya and Pat! I was so nervous going into the cert and had no idea what to expect. You guys had great enthusiasm and knowledge. I learned so much from you guys!! I also wanted to point out how well run everything was - very good time management, well run and concise explanation of movements and theory. That was something I appreciated a lot. Thanks so much!!!!

Comment #11 - Posted by: Kari P. at December 5, 2010 6:11 PM

Like Haley I'd like to thank Matt, Joe, Pat, Brett and Chris for an awesome weekend. I have a long way to go in mastering the various exercises, but learned a lot from your clear explanations and demonstrations. Happy holidays guys!

Comment #12 - Posted by: Yorick at December 5, 2010 6:31 PM

Does anybody have the Reverse Hyper at their box or know anybody who has it? I want one. I herniated my L5 disc and my homemade version is working so well that I would like to have the real thing. But I wonder does anybody have the Rogue version and how is it?

Comment #13 - Posted by: Amykr F/38/5'9"/143 at December 5, 2010 6:41 PM

@ Amykr - I played with one at Marine Corps Base Quantico last summer. It seemed like a solid piece of gear.

Comment #14 - Posted by: M. Honcho at December 5, 2010 6:46 PM

Thanks heaps to Matt, Chris, Pat, Brett and Joe! Had an awesome time at the cert!

Comment #15 - Posted by: Timmy L at December 5, 2010 6:52 PM

Only got thru 2 rounds BUT I did run 2 miles prior 2 @ a 7:05 pace.

Comment #16 - Posted by: Justin at December 5, 2010 7:40 PM

To me, this course was a Crossfit blood transfusion. If at anytime I lost focus of my original goals as an athlete, through this course my passion was renewed.

The instruction was world-class and the equipment at Alamo Crossfit was more than accommodating for the entire group of us.

To all the coaches - You are all virtuosos! Your unit cohesion brought everyone else together very quickly. The variations in teaching was vast and well seasoned. Lastly, the skill level of your instruction and public speaking abilities is above par.

The money was well worth it and I recommend this course to those who have been doing Crossfit long enough to have established a passion for it.

Comment #17 - Posted by: Roberto Salinas at December 5, 2010 8:15 PM

In CFNE vid,

Those are not appropriate snatches, I must say.
Snatch has to be done in 1 powerful move, literally you've got to 'snatch' the barbell.

It looks like you pull the barbell, stop it on the lower thighs and then do the second pull.
In that way, you're losing your momentum and power from first pull, and eventually that forms are gonna hamper your records to go up later.

I know it is hard to maintain a accurate form while doing it high volume,(and that's the reason why you shouldn't do olympic weightlifting in high volume because it ruins your form)but those snatches... terrible and never good for you.

Take a look at James Hobart's snatch in other vids. That's snatch, not bad at all.

Comment #18 - Posted by: Joshua Lee at December 6, 2010 12:11 AM

31:17

Comment #19 - Posted by: TomO/44/M/200 at December 6, 2010 1:39 AM

Big thanks to everyone involved with the Level 1 course in Brisbane. The instructors were all awesome. Joe is the man and to have Pat there just topped it off. Thanks, Joe, Pat, Matt, Brett, and Chris. For a guy from a little town without a box i have been inspired.

Comment #20 - Posted by: Shaun D at December 6, 2010 1:43 AM

Does anyone know when and where the 2011 games are being held ??

Gary Australia

Comment #21 - Posted by: Gary at December 6, 2010 1:54 AM

Can't believe I'm the first to say so but a big thanks to the Level 1 Cert team at Central London and Brian for hosting.
I can't believe that on my first (Hopefully of many) Crossfit course I was lucky enough to meet and learn from Chris Spealler and Annie!
A big thanks also to Karl, Mads, Oliver, Steve, Jami and Matt.

Comment #22 - Posted by: Seb S at December 6, 2010 1:57 AM

Off Topic:

CrossFit Northern Ireland is relocating to Belfast. There is already a waiting list for membership. If you want to join please email your contact details to:

joincfni@gmail.com

Thanks.

Comment #23 - Posted by: Helzy at December 6, 2010 2:39 AM

M / 5'10'' / 34 / 210lbs.

Kicked my A** !!

Feel great though.

As Rx'd : 28:21

Comment #24 - Posted by: Big Jake at December 6, 2010 2:40 AM

m/45/185

subbed 20lb DB thruster for wallball

26:19

Comment #25 - Posted by: cosmo at December 6, 2010 2:53 AM

18:45
Got to snatch 10 or 11 first round
rest of the snatched done in sets of 3's try for 4's
try to hang on with wallballs

Comment #26 - Posted by: charbs 25/185 at December 6, 2010 3:28 AM

Props to the CF crew who pulled off CF L1 training in Reston, VA this weekend .. well-organized, clear instruction, hitting multiple learning modes (visual, audial, tactile), and appropriate downtime. Loved the combination of enthusiasm ("Hell yeah on 3!") and humor ("I love CF and I love ice cream. And I can have them both in my life."), which produced a 'crossfitty' educational weekend.

Comment #27 - Posted by: stamper at December 6, 2010 3:39 AM

F/42/5'6/150
21,18,15,12,9
power snatch 75#
wallballz 16#
K2E
20:19

Comment #28 - Posted by: JuliAnn at December 6, 2010 3:47 AM

3rd day of Crossfit and I really enjoy this program. My time was 20:50 with a 85lbs snatch!

Comment #29 - Posted by: iowahawkeyefan at December 6, 2010 3:57 AM

Hey, just want to say a big thanks to all the trainers at CF London Cert this weekend. It was a super weekend with some super people. Awesome to see Chris, Annie and Karl all hit a lunch time WOD too, inspiring stuff guys, keep up the good work!

Comment #30 - Posted by: Ian O'L at December 6, 2010 4:07 AM

Just want to say a big thanks to all the trainers at CF London Cert, super weekend with some super people. Awesome to see Chris, Annie and Karl all hit a lunch time WOD too, inspiring stuff guys, keep up the good work!

Comment #31 - Posted by: Ian O'L at December 6, 2010 4:09 AM

as rx`d

18:21

Comment #32 - Posted by: haavardm at December 6, 2010 4:10 AM

25:09 subbed 40 lb DB thrusters
Power snatches were from mid-hang position

Comment #33 - Posted by: Tyler Scott at December 6, 2010 4:14 AM

22:33

Comment #34 - Posted by: Bedellb at December 6, 2010 4:24 AM

Congrats to all the new L1s out of the Reston course this weekend. Great job and welcome to the next level! Well done.
Steve

Comment #35 - Posted by: Steve - CF Ocean City at December 6, 2010 4:50 AM

scaled to 95lb for snatch, rest as rx'd - 24:10
m/27/165/5'9
camp dwyer afghanistan

Comment #36 - Posted by: matt c at December 6, 2010 5:02 AM

Rx'd - 29:30

Comment #37 - Posted by: ArcLite M/35/69"/163 at December 6, 2010 5:06 AM

52/m/5'10"/208
adjusted wod to compensate for lower back injury, so snatch was out. completed only first 3 rounds.
3 x cfwu
21-18-15 20# wall ball, knee to elbow and #115 bench press followed by 5 minute bike.
21:08

Comment #38 - Posted by: stick at December 6, 2010 5:06 AM

22:25 as Rx'd

Fun WOD, liked the combination of movements.

Comment #39 - Posted by: Shane Jensen (23/5'11"/185) at December 6, 2010 5:20 AM

28:33- 2 25lbs db thrusters for wall ball sub- snatch inefficiency cost me big

Comment #40 - Posted by: mike d 148 5'7" 35 at December 6, 2010 5:24 AM

22:04 as Rx'd

Comment #41 - Posted by: Pete at December 6, 2010 5:32 AM

21-18-15-12-9
75 lb power snatch
knees to elbows

Josiah 13:47
Shannon 21:08

Comment #42 - Posted by: Josiah and Julie in FWB at December 6, 2010 5:32 AM

Where can I find out some general information about Crossfit Team compeitions and theeir format?

Comment #43 - Posted by: Scott at December 6, 2010 5:41 AM

Thanks to Coach Lance Cantu, Coach Bobbi Millsaps,Coach Nicole Gibson, Coach Miranda Oldroyd, and Coach Adrian Bozman for making my level 1 cert. experience one of the best I've had - the weekend went by too fast! Also Rick and Mike at Alamo Crossfit San Antonio, TX for hosting and providing an incredible venue - I learned more and had more fun than I ever could've imagined and will continue to move forward in taking every opportunity to educate myself, and strengthen my weaknesses in the universal sport of fitness that I love, Crossfit - Constantly Varied Functional Movements at High Intensity.
Thank ya'll again and congratulations to every one that attended,
Emily

Comment #44 - Posted by: Emily Baker at December 6, 2010 5:41 AM

75 pound snatch and 12 pound ball (heaviest available)

20:54

Comment #45 - Posted by: Devin D m/27/175/6'2'' at December 6, 2010 5:57 AM

Subbed HSPU (with feet on a stability ball) for the wall balls as my basement ceiling is too low for wallballs. Otherwise as RX'ed...

28:36

Comment #46 - Posted by: Chad at December 6, 2010 5:57 AM

I wanted to take a moment and send out a HUGE thanks to ALL the wonderful trainers who were at this weekend’s CrossFit Level 1 cert at CrossFit Reston!!! Chuck, Pat, Jeff, Maggie, Steve, and Tanya (the fittest women in the world), these trainers are incredibly gifted in what they do and teach.

This was one of the greatest weekends of my life and I am still trying to process all the information. CrossFit HQ has seriously outdone themselves in sending out the best of the best and I will forever be grateful!

After the Cert I brought my family in and my wife and 4 kids had a blast meeting all the elite trainers and we were ALL treated like family. We feel like we are not just part of a community now, but really part of the CrossFit family! Can never thank you enough…HELL YEAH!

~Rob Smith

Comment #47 - Posted by: Rob Smith at December 6, 2010 6:18 AM

scaled snatch down to 89 lbs.
36:21

Comment #48 - Posted by: Jason Crocker at December 6, 2010 6:24 AM

Great Level 1 Cert class at CF Reston. Many thanks to Maggie, Jeff, Chuck, Steve, Tanya and Pat for all the instruction and help in exercise awareness and practice of the movements and gaining a lot more knowledge about Crossfit. And, I just had a blast. Had a great time, from the first breakout, when Pat told me “You can’t go in the middle Helen, you have a perfect squat” to the afternoon when I fell on my “you know what” trying to balance that medicine ball in a full squat. And I met some great folks, Captain Tony and his team of Firefighters – God love and protect you great Guys and Gals. And – have to tell a funny story – one young man had to explain to his wife Saturday nite that he was not “flirting” with that great lady he met Saturday cause “SHE’S 65 YEARS OLD.” So, to all you Grannie Crossfitters, get out there, get certified, play your “age card.” Sit in the front row. Laugh at Pat’s jokes. Do those thrusters. Swing on the bar (they will not let you fall). Finally, a great thank you and big hug to my fantastic coach, Tony Rosa , of SportFit Bowie, and Crofton Crossfit, Maryland – for teaching me that “perfect squat” and for teaching me that anything is possible. -- Helen Zimmerman, SportFit Bowie & Crofton Crossfit.

Comment #49 - Posted by: Helen Zimmerman at December 6, 2010 6:33 AM

Echoing #11 - I was also at the Reston Cert this weekend, and had a great time. Jeff, Maggie, Chuck, Steve, Tanya and Pat were great - I learned so much. I was thinking about it last night, and there wasn't one time that I wasn't completely engaged in what was going on. The presenters all did a great job and you could tell they loved the subject matter. Thanks again, and congratulations to all who passed!

Comment #50 - Posted by: Jon at December 6, 2010 6:33 AM

A huge thank you to Adrian, Miranda, Lance, Nichole, and Bobbi for the L1 in San Antonio! I learned a lot of new teaching queues and got some great info critiquing my own fundamental movements. You guys did an awesome job cramming a ton of info into 2 days while still keeping everyone's interest and having a good time. Your passion for CrossFit and helping people improve really shows when you get up in front of a group. Also, thanks to Mike, Rick and the rest of the crew at Alamo CrossFit for being such good hosts. You guys have a great community!

Comment #51 - Posted by: John at December 6, 2010 6:52 AM

27/m/5'11"/211ish
21:58 rx'd

Comment #52 - Posted by: Nickosaurus at December 6, 2010 7:03 AM

17:38

Comment #53 - Posted by: BH2 m31/178 at December 6, 2010 7:09 AM

F/42/5'6/150
20:19
75# power snatch
16# wallballz
K2E

Comment #54 - Posted by: JuliAnn at December 6, 2010 7:19 AM

21-18-15-12-9 rep rounds of:
75 pound Power snatch
Wallball shots, 16 pound ball
Knees to elbows

28:22

Comment #55 - Posted by: knodes at December 6, 2010 7:24 AM

As rx'd with 95lb snatch and 10lb ball. Weightroom has no 20lb ball.
31:28-was working for perfect form on snatch rather than time. It worked. Clean form throughout.

Comment #56 - Posted by: Chris B. 18/145/5'7" at December 6, 2010 7:55 AM

Subbed: 90# PowerSnatch
15# Wall Ball
20 KTE
21-18-15-12-9

17:01

Semper FI

Comment #57 - Posted by: WalkerBK at December 6, 2010 7:59 AM

About 30 min

broken

Comment #58 - Posted by: Hale at December 6, 2010 8:01 AM

M/43/5'11"/190

21-18-15-12-9:

95# power snatch
20# wallball shots
knees to elbows

30:41

Comment #59 - Posted by: nutfam at December 6, 2010 8:06 AM

42/m/176cm/74kg

21-18-15-12-9 rep rounds of:
75 pound Power snatch
Dumbbells Thrusters, 20 pound each
Knees to elbows

21:17

Comment #60 - Posted by: Memuc at December 6, 2010 8:10 AM

Great time in San Antonio! Thanks to Mike and Rick for being such great hosts and thanks to all the participants. It was great to get into some good discussion with you!

Comment #61 - Posted by: Nicole at December 6, 2010 8:22 AM

FABULOUS display of athleticism main site posters!

Our Affiliate today:

AMRAP 12 minutes

5 chest to bar pull ups
7 chest to deck clapping push ups
9 jumping squats~hip crease below knee

13 rounds+1 C2B

Comment #62 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at December 6, 2010 8:28 AM

95 lb. snatch
all else as rx'd
24:48

Comment #63 - Posted by: SB at December 6, 2010 8:29 AM

rx'd
23:37
M/35/ 5'11/175
did anyone else get winded from the snatches???

Comment #64 - Posted by: Tim Gagne at December 6, 2010 8:29 AM

Deadlift Question:

Sorry, not related to this WOD, but, I'm trying to catch up from being injured. I did something to my L4/L5 and thus, doing deadlifts is not wise.

Are there any substitutes that I could do instead of the Deadlift?

Thank you.

(I looked in the FAQ)

Comment #65 - Posted by: Horvath at December 6, 2010 8:49 AM

Thanks to all the Coaches Lance Cantu, Bobbi Millsaps, Nicole Gibson, Miranda Oldroyd, and Adrian Bozman for making my level 1 cert. an incredible experience!

Thanks also goes to Rick and Mike at Alamo Crossfit-San Antonio, TX for hosting, what a great facility!

I learned more than I imagined possible,as well as, had so much fun.

What can I say ADDICTION- Crossfit!. What more could we have asked for? I appreciate everyone's dedication, time and efforts! Becoming Certified was the BEST decision, now onto the next step!

Thanks again to everyone! --Danielle

Comment #66 - Posted by: Danielle at December 6, 2010 8:52 AM

A big thank you to Adrian,Lance,Nicole,Bobbi,Miranda on the L1 in San Antonio had a wonderful time and you guys were the best couldnt ask for better trainers.
I learned a lot,thanks for the great 2 days and the wods we did. I recommend this coarse to others if you are a crossfit enthusiast you get a lot of information that is helpful.
Also a thanks to Alamo Crossfit for the great hospitality.

Comment #67 - Posted by: ray bazan at December 6, 2010 9:16 AM

i can't begin to thank all the incredible coaches (Pat, Chuck, Maggie, Tanya, Jeff & Steve)for an incredible weekend in Reston! i learned so much and for that i will always be grateful to you guys. i'd be lying if i said i wasn't intimidated...i was part of the small group who has been doing this for 9 mths of less. it was truly an amazing weekend, full of so much knowledge, technique and Intensity...Hell Yeah!! : ) the "eye candy" (Chuck) wasn't bad either. lol. thank you all for making me a better CrossFitter!!

Comment #68 - Posted by: diane meola at December 6, 2010 9:18 AM

Pat and Chuck, great to see you guys again. I enjoyed the new programming lecture. I have not found the best steak in DC yet but I have found the best burger joint so Friday's are cheat nights in Arlington and you have an open invitation.

Chris Bonner
Guardian CrossFit

Comment #69 - Posted by: Chris Bonner at December 6, 2010 9:19 AM

21-18-15-12-9 reps for time of:
Power snatches,Dbl Kb 40lb
Wall ball shots,22lb
K2e
Time=28.03

Great workout. Tough but I enjoyed it! I don't have acccess to barbells at the moment so I will be adapting the RX'd wods to fit kb's/db's. I adjusted the weight to 70% of RX'd to compensate for using kb's. I still feel like im hitting wods RX'd and getting the full benefits.

Comment #70 - Posted by: Simon-(M31/168/5'11") at December 6, 2010 9:24 AM

2010-12-06: 29:16. Rnds@6:20,6:31,7:01,5:44,3:38. Heaviest PS (sets of 3), WB's unbroken, K2E's 10+.

Comment #71 - Posted by: gs at December 6, 2010 9:28 AM

75# power snatch
15# wall ball

22:23
-had to go outside for the wallballs, cant do them against the walls in the gym. wish they couldve been done inside, time wouldv been right with every1 else.

Comment #72 - Posted by: Jen Osborn f/26/175/5'11 at December 6, 2010 9:45 AM

train wreck today. scaled to 75lb snatch and 43lb thrusters:

25:40

Comment #73 - Posted by: jeglit (m/39/6'4"/220) at December 6, 2010 9:47 AM

last night did ohio regionals wod:
50 box jumps at 20'
40 kbs at 35#
30 sandbag burpees
20 sandbag clean into front squat ( used 20# dbs)
10 shoulder to overhead with 40# dbs
20 sandbal clean/f squat
30 sandbag burpees
40 kbs
50 boxjumps

17:06

todays wod:
75# power snatch
15# wall ball (done outside of gym, nowhere 2 do them inside the gym so this killed some time.)


22:23

Comment #74 - Posted by: Jen Osborn f/26/175/5'11 at December 6, 2010 9:50 AM

20:11 Rx'd

Comment #75 - Posted by: Tito M/31/6'2"/205 at December 6, 2010 9:51 AM

23:39 rx'd

Comment #76 - Posted by: B-Mo M/6'/190/33 at December 6, 2010 9:54 AM

Well, was half way through before I read that it was Power Snatch and not Hang Power Snatch... oops:

23:51 with 95# snatch.

Comment #77 - Posted by: BillB at December 6, 2010 10:01 AM

19:29 as Rx'd

That was fun one! My goal was to break 20 minutes so I'm pretty happy. Core is fried...awesome.

NEVER QUIT!!

Comment #78 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at December 6, 2010 10:25 AM

M/23/180/6'2"

9-8-7-6-5: one arm snatch, 75#
remainder Rx'd:

22:14

Comment #79 - Posted by: Jordan D. at December 6, 2010 10:26 AM

13:35. Ran the white Rock half yesterday. Scaled today: 85# and 14#.

Comment #80 - Posted by: therozfather. 31/M/195 at December 6, 2010 10:27 AM

22:14 as rx

Comment #81 - Posted by: dan colson at December 6, 2010 10:36 AM

as rx'd
36:47

m/35/227

Comment #82 - Posted by: Toby D at December 6, 2010 10:42 AM

The one arm snatches were each arm. So 9 reps right, 9 reps left... An so on.

Comment #83 - Posted by: Jordan D. at December 6, 2010 10:44 AM

scaled to 85 pounds
22:08

Comment #84 - Posted by: cort at December 6, 2010 10:51 AM

49 / 180

subbed 80# Power Snatch
15# DB Thrusters for WBS

23:27

Comment #85 - Posted by: tom perry at December 6, 2010 10:54 AM

29:16 as Rx'd
Each snatch round had to come in three mini-sets of 7's, 6's, 5's, and so on.

Comment #86 - Posted by: TRN III at December 6, 2010 10:54 AM

17:50
Use 55lbs next time
started knees to elbows with 15

Comment #87 - Posted by: Jon Gray at December 6, 2010 11:08 AM

As Rxd
19.07

Comment #88 - Posted by: Jonblaze at December 6, 2010 11:14 AM

As Rxd:
22:37

had some trouble with cardio toward the end. liked it though. Good one

Comment #89 - Posted by: dustinjackson4110 at December 6, 2010 11:26 AM

Wow that was a lot of snatches. It sucks that it is not until the set of 15 that you are forced to slow down and do them right. After that you can really feel the physiological switch from the glycolitic to oxidative. so sciency.. haha
but a great wod once finished
as rx. 20.01

Comment #90 - Posted by: Eric Botsford at December 6, 2010 11:26 AM

65lbs, 16lb ball
20:39

Comment #91 - Posted by: brittk at December 6, 2010 11:30 AM

WOW...my 1st ever full-blown crossfit WOD! have implemented a few crossfit routines into my globo gym routine the last few months but am now 100% committed to the daily crossfit WODs.
22:37
75# power snatch
10# wall ball

Comment #92 - Posted by: newsgrant at December 6, 2010 11:34 AM

Thanks for the WOD :) I substituted a 25 pound ball and K to Es were mostly full range of motion.

Time; 36:39.68

Comment #93 - Posted by: Jose Riesco III: M/25/5'9"/170 at December 6, 2010 11:46 AM

26:00. Had to use a 45lb plate instead of 20 lb ball. FML that sucked.

Comment #94 - Posted by: Shaw at December 6, 2010 11:55 AM

Scaled w/
75 lb & 8' TGT
33:36

Comment #95 - Posted by: chavez at December 6, 2010 12:04 PM

First time I've ever snatched. I did 115 instead of the RX 135. I also subbed DB thrusters with 15lb weight for wall ball throws. 25:13. I'm dead.

Comment #96 - Posted by: Jack at December 6, 2010 12:05 PM

CFWU x3

25:15
85# snatch
20# db thrusters

Comment #97 - Posted by: Matthew at December 6, 2010 12:05 PM

Subd 95lb snatch & 12lb ball

20:00

Comment #98 - Posted by: Fleming92 at December 6, 2010 12:13 PM

m/38/6/190
Scaled to 95# snatch

25:07

Comment #99 - Posted by: Jeremy A. Olive at December 6, 2010 12:29 PM

SUB 85# ps
SUB 25# db

32:25

Comment #100 - Posted by: Ticotexas M/41/69/151 at December 6, 2010 12:30 PM

26: 15 coming back from 10 day rest. Ouch. Scaled down weight to 95..

Comment #101 - Posted by: damonwv at December 6, 2010 12:38 PM

35.00

Comment #102 - Posted by: albino at December 6, 2010 12:38 PM

16:44 scaled - subbed 1-arm kb snatches, 1.5 pood, in place of power snatches.

Comment #103 - Posted by: Kamper M/46/205/74" at December 6, 2010 12:44 PM

I cannot say enough fantastic things about the CF level 1 cert in Reston VA this past weekend. The coaches (Tanya, Pat, Chuck, Steve, Maggie, Jeff) were very knowlegable, friendly and motivating throughout the entire weekend. They allowed plenty of opportunities to ask questions and they were so eager to help and share their experiences.....thank you!!!
The material that was shared (handout and lectures) were very extensive and definitely gave you a great solid base to start coaching CF.
The pace and agenda for both days were excellent. We were given the opportunity to physically practice what we were learning, we got to analyze other peoples movements, and all the coaches rotated so you got to hear different coaching points and tips.
If you are interesting in coaching crossfit or just improving your own knowlegde of CF movements, take this course. It is worth every penny.
Thank you again, I feel so energized to start coaching at my own box, Hammerdown in Chantilly VA.

Comment #104 - Posted by: Scottish Ali at December 6, 2010 12:53 PM

M/36/180#

Good WOD, almost met Pukie. Had a 3 day active rest recovery after sprained groin and pain in my shoulder.
First WOD (@730am) :5/3/1 cycle 4, week 1 DL 5@270, 5@340, and 7@385

Second WOD (@10:30AM) main .com Rxd 15:54

Quick question is anyone else using the 5/3/1 strength system? What's you all thoughts on it? So far I like it, I'm on 4 th cycle.

Comment #105 - Posted by: miguel at December 6, 2010 12:54 PM

m/178cm/86kg/34y
sub 12kg DB thrusters for wallball shots
28:45

Comment #106 - Posted by: gepeto at December 6, 2010 12:59 PM

55 lbs. on PS
16 lb. MB

Time-24:30

Comment #107 - Posted by: The Anaconda at December 6, 2010 1:08 PM

scaled to 95lbs snatch, the rest RX

22:53

Comment #108 - Posted by: Cory/26/M/183/5'10 at December 6, 2010 1:11 PM

21, 15, 9

80 lb power snatches, wallball, K2E

22:49

Snatches just killed me today. Awesome job Memuc, cosmo, and Kamper.

Comment #109 - Posted by: mas 53/M/152 at December 6, 2010 1:12 PM

RX'd

13:48

Comment #110 - Posted by: NU at December 6, 2010 1:17 PM

Scaled to 95# snatch
25:26

Comment #111 - Posted by: Travis Whatcott at December 6, 2010 1:22 PM

3rds cfwu

21,15,9
95# power snatch, 20# wallball, k2e

18:28

Comment #112 - Posted by: nucf m/24/5'7"/155 at December 6, 2010 1:24 PM

as rx'd:

27:59

Comment #113 - Posted by: Ken Mitchell at December 6, 2010 1:31 PM

Sub 45# thrusters for wall balls.

29:02

Comment #114 - Posted by: DajM M-33/5'7"/156 at December 6, 2010 1:31 PM

Subs - 75lb bar
18-15-12-9-6-3 reps

17:04

Power snatches just killed my grip - respect for those who can pull off 115lbs

Torg m/43/5'9"/161

Comment #115 - Posted by: Torg at December 6, 2010 1:32 PM

19:00

95# Power snatch
everything else as RX'd

Comment #116 - Posted by: Anthony T at December 6, 2010 1:36 PM

50/m/190

95# sub and 20#DB for WB. 26:43

Comment #117 - Posted by: denob at December 6, 2010 1:39 PM

31min as rx'd, although my "snatch" form left something to be desired. Got the bar off the ground and overhead though.

Tough one.

Comment #118 - Posted by: Jdude at December 6, 2010 1:41 PM

75 on snatch
rx on wallballs
23:48

Comment #119 - Posted by: Jake Berman at December 6, 2010 1:52 PM

m/35/220/6"0

not as RX'ed did 15-12-9-6-3 of

Power snatch, 75#
wall ball shots, 20#
knees to elbows

untimed, probably took about 20 minutes, because I'm so out of shape, haven't been working out at all. Overcome by laziness, I guess. But I will not give up.

Comment #120 - Posted by: j-seal at December 6, 2010 1:54 PM

subbed 45lb thrusters for wall balls, otherwise as rx'd - 20:54

Comment #121 - Posted by: cnc at December 6, 2010 2:02 PM

20/m/6"1/185
24:13 as rx'd

this work out was killer my whole university gym stopped and watched as I did this wod especially the last two sets of power snatches when I had the puke bucket beside me and was taking dry heave breaks and people think crossfit is crazy

Comment #122 - Posted by: DJ at December 6, 2010 2:03 PM

m/165

as rx: 18:50

Comment #123 - Posted by: jnel at December 6, 2010 2:03 PM

m/48/175
30:13 rxd

Comment #124 - Posted by: Troy at December 6, 2010 2:06 PM

27/m/5'11"/180
As rx'd
22:08

Did not live up to my own expectations on this one.

Comment #125 - Posted by: justaman - liberty, sc at December 6, 2010 2:13 PM

Reston Level 1 Cert Rocked!
Thank you Jeff, Maggie, Chuck, Steve, Tanya and Pat!
Your instruction and operation is a Numero Uno class act! The gang was great there...professional, knowledgable, organized and even some good humor thrown into the instruction and intensity! I look forward to throwing myself into the trenches! Appreciated all your time, energy and instruction!

Comment #126 - Posted by: AnnaC at December 6, 2010 2:25 PM

still working on my snatch, felt much better today after TONS of hip and shoulder mobility work lately

14:20 w/75# snatch everything else as Rx'd

m/25/6'1"/185

Comment #127 - Posted by: RyanS at December 6, 2010 2:25 PM

30/M/195

RX'd 19:30

Comment #128 - Posted by: Butter Ball at December 6, 2010 2:31 PM

I'm just coming back after a long period of inconsistant workouts due to PCS move and 3 months of being a Geobachelor and living right next to the ocean (IE I surfed every day). It took me three weeks of workups to reach the point where I can do WODs again. My strength and power are completely back, I'm still working on the metcon and endurance.

M/41/6'0"/155
95lbs
32:04

Comment #129 - Posted by: jpw at December 6, 2010 2:43 PM

70 lb snatch
21:24

Comment #130 - Posted by: Annaminh f/36/5'4"/119 at December 6, 2010 2:45 PM

M/15/155/5'11"
Passed out at 13:40 something with 4 wallballs 12 k2e, and my round of 9's

Comment #131 - Posted by: Owen Sheppard at December 6, 2010 2:53 PM

Scaled PS to 90#:

24:13

Finally got a mean kip on K2E.

Yesterday got my first legit 40 ft. walking handstand.

Whoop!

Comment #132 - Posted by: james.patrick [M/48/66"/135] at December 6, 2010 2:55 PM

m/39/76/210

Snatches scaled to 95#; 45# barbell thrusters for WBs

29:25

Comment #133 - Posted by: Chas at December 6, 2010 3:08 PM

29:35

Comment #134 - Posted by: roh at December 6, 2010 3:13 PM

The 1st Marine Aircraft Wing CF Crew in Okinawa did a tribute WOD to those who gave thier lives at Pearl Harbor: December 7, 1941, as a "date that would live in infamy."
For time:
41-19-12-7
OH Squats (65/45)
KBS (53/35)
Pull ups

Semper fidelis,
Coach Jeremy, CF-L1
Note: It was cool and drizzling. MCCS won't let us inside the warm, dry gym.... No problem because it only makes us mentally and physically harder, faster, and stronger! Great job to those who came out to suffer a little this AM: Quigs, Boogie, Batt, Snowman, Pat, Carla, Diagne, Diallo, and the newbie!

Comment #135 - Posted by: Jeremy at December 6, 2010 3:13 PM

21-18-15-12-9

Power snatch 55#
wall ball shots 14#
GHD sit ups touching floor

23:49

Comment #136 - Posted by: Suzanne at December 6, 2010 3:23 PM

M/34/5'4"/141lbs
Subbed 95 for snatches
22:52
No energy today

Comment #137 - Posted by: Matthew Burritt at December 6, 2010 3:27 PM

ian kriska 21:31 used weight as recommended but was alternating with two other people slowed me down a little.
Amber Kriska used 45 on snatch finished in 19:06

Comment #138 - Posted by: ian kriska at December 6, 2010 3:28 PM

M/42/180

As rx'd:

29:44

That was hard and I was slow. It was a fun challenge, like usual.

More better faster

Comment #139 - Posted by: Marty at December 6, 2010 3:32 PM

25/m/180
32:31 as rx'd

Comment #140 - Posted by: Julian Kilcullen at December 6, 2010 3:36 PM

As rx'd: 26.28

Comment #141 - Posted by: Espinosa m/25/5'11"/165 at December 6, 2010 3:40 PM

.6 mile run
then
15-12-9
75# Hang Snatch
75# Thruster
K's to E's
13:04
then
4 Minutes X-Trainer
Wasn't feeling well.

Comment #142 - Posted by: dyagg at December 6, 2010 3:40 PM

21-18-15-12-9

Power snatch 55#
wall ball shots 14#
GHD sit ups touching floor

23:49

Comment #143 - Posted by: Suzanne f/ 115#/ 37 at December 6, 2010 3:58 PM

This one was tough. Especially after a 40 minute cardio workout.

Comment #144 - Posted by: Tyler at December 6, 2010 4:05 PM

75# snatches
20# db thrusters
k2e fading to chest

20:10

Laura/f/48/5'7/155

Comment #145 - Posted by: power-girl at December 6, 2010 4:09 PM

28/m/190

as rx'd

23:10

Comment #146 - Posted by: Brendan at December 6, 2010 4:12 PM

M / 33yrs / 6'0 / 177lbs

The workouts this past week have been fantastic.
16:28 as rx'd.

Comment #147 - Posted by: JoeK at December 6, 2010 4:15 PM

Back Squat:
135x5, 225x5, 315x5, 345x1, 365x1, 385x1, 405x1 (tie PR)

WOD:
Subbed 45# barbell thruster for wallball
6:50, 6:25, 5:15, 3:55, 1:48 rounds
24:13 total

The Bear:
95x5, 115x5, 135x5, 155x3, 155x2 (sets unbroken)

Double Unders by 50's
:29, :26, :26, :26, :26, :26, :26, :26, :25, :25, :24

Comment #148 - Posted by: Kevin Bania, 28yrs, 70", 175lbs, New Berlin, WI at December 6, 2010 4:16 PM

I thought the power snatch was from the knees to overhead? The videos look like a regular snatch..particularly Santa Cruz.

Comment #149 - Posted by: JoeK at December 6, 2010 4:19 PM

18:12
sub'd 21-15-9
DB thruster 25# for wall ball

Comment #150 - Posted by: cja at December 6, 2010 4:26 PM

50% weight scale

21-18-15-12-9
61lb snatch
20lb bar thruster
Knees to elbows

Comment #151 - Posted by: Scoffpup at December 6, 2010 4:29 PM

used 95 lbs power snatch
26.58

Comment #152 - Posted by: Kyle A. at December 6, 2010 4:30 PM

scaled to 105#, then 95#
27:33

Calf cramp started at the 15 rep round
slowed me down a bit

3.5 hours prior I did an hour of running intervals/sprints....

Comment #153 - Posted by: Kiko M36/168/5'9" at December 6, 2010 4:30 PM

Nice Job NU

RX: 15:19
Almost throw up on the last two rounds. That would of been the first.

Comment #154 - Posted by: Vic at December 6, 2010 4:34 PM

39M/5'10"/170#

W/U: power snatch, 7x5 at 45-55-65-75-85-96-105#.

As Rx: 20:37.

C/D: static stretch of hamstrings.

Controlled drop on power snatch (no bumpers); wallball shot squats to 11-inch box (below parallel); knees contact elbows.

Hook grip made all the difference. Forearms are smoked. Somehow managed to rip two blisters on my left little finger and tagged my L-knee with the bar a couple times (once on the way up and once on the way down). Why do I voluntaruly put myself through this torture? LOL.

Comment #155 - Posted by: rjf (Since 07-20-07. WOD no. 927) at December 6, 2010 4:44 PM

13:46 as Rx

Comment #156 - Posted by: Chandler W at December 6, 2010 4:47 PM

Subbed 45lb thruster for wall ball

24:49

Great WOD

Comment #157 - Posted by: Kevin McClellan 49/M at December 6, 2010 5:00 PM

45# chrome bar power snatch 10# wall ball knees to elbows
F/35/180#
Crossfit South Bend IN

Comment #158 - Posted by: Melanie at December 6, 2010 5:04 PM

20:05
45# power snatch 10# wall ball

Comment #159 - Posted by: Melanie at December 6, 2010 5:04 PM

m37/170/5'8

as rx'd 27:23, tough

Comment #160 - Posted by: chuckdiego at December 6, 2010 5:04 PM

18:31
105# snatch

Comment #161 - Posted by: mcdontron at December 6, 2010 5:19 PM

31:08 as rx'd

Comment #162 - Posted by: TRIPKASE m/38/160 at December 6, 2010 5:23 PM

BrandX Pack scaling

75# snatch
14# ball
Switched to neutral grip on K2E midway through, which makes it easier for me

28:35

snatches and K2E major weaknesses

Comment #163 - Posted by: Pete - Decatur at December 6, 2010 5:25 PM

65 lbs and 16 lbs

Grip killed me on k2e. Probably should have gone lighter on the snatches for form's sake...but I finished.

34:58

Comment #164 - Posted by: Thinlizzie at December 6, 2010 5:29 PM

Owww.....PS 115lbs, subbed 45lb thrusters for wall ball, and knees to elbows done hanging from backside of steps.....27:27...KTE killed me cause my grip kept going after 5 reps....o yea power snatches sucked...

m/25/6'3''/210

Comment #165 - Posted by: soulsurfer at December 6, 2010 5:32 PM

35 yom 210 bwt

wod
21-18-15-12-9 of:
115lb hang power snatch
25lb ball slam
double unders
time 19:45

Comment #166 - Posted by: brian t at December 6, 2010 5:35 PM

17:54

Comment #167 - Posted by: JDisch at December 6, 2010 5:48 PM

WOD #7. This one was rough. Had to tap out after the third set to go pick up my daughter. Not sure how much longer it would have taken me but I feel like I'd have been there awhile. Scaled to a 7 kg med ball out of necessity and changed knees to elbows to knee raises because, well, I couldn't get them that high.

CF Warm UP
115 lb Snatch 21-18-15
7 kg/16.1 lb Wallball 27-24-21
Knee raises 21-18-15

WOD time - 25:07

M/42/5'11''/254

Comment #168 - Posted by: Pat Overton at December 6, 2010 5:55 PM

EJ
M/37/166
30:50 as rxed
EJ

Comment #169 - Posted by: EJ at December 6, 2010 6:01 PM

Scaled snatches down to 95 lbs, everything else as rx'd:
37:57
Got dizzy during this wod...it was a tough one for me this one...although I am getting much better at my snatches and butterfly kips which I practiced during my warm-up. Got lazy last week and skipped 2 wods! No more excuses!

Comment #170 - Posted by: DANIEL.LAISECA////////////////////////////////////////////////////////////////////// at December 6, 2010 6:16 PM

M/26/5'9"/178

Time 27:15

2ea 20# DB thrusters for WBS, 1st round done w/ 115# for PS then all other rounds done w/ 95#.
No way was I going to be able to finish as rx'd under 30mins. Still a good WOD tho...till next time.

DO WORK!!!

Comment #171 - Posted by: BlackCatX-Fit at December 6, 2010 6:17 PM

ugh. one month off combined with a persistent throat/lung infection left me out of breath and very light headed. Could only get through first 3 rounds. So I did:

21-18-15 with
75# and 14#

26:09

Comment #172 - Posted by: Callum at December 6, 2010 6:19 PM

Been doing Crossfit for 3 months now. For some reason I found this the most challenging workout yet for me excluding day 1 hahah. Had to dig deep for this beast!!!

23:59 (95lbs PS) all others RX'd

32/M/5'10/195

Comment #173 - Posted by: Allen at December 6, 2010 6:23 PM

f/26/148/5'5"

WOD, scaled to:
21-18-15-12-9
power snatches, 60lbs
thrusters 30lbs
knees to armpits

~35 minutes

lots of fun, kinda focused on form for the snatches rather than time.

Comment #174 - Posted by: erin at December 6, 2010 6:23 PM

M/39/210lbs/6'3"

As Rx'd

35:09

Took my time and did it right . . .

Comment #175 - Posted by: Andrew at December 6, 2010 6:25 PM

OHS 1RM @ 175lb.

WOD as Rx'd:
19:59

M/24/6'2/195

Comment #176 - Posted by: Ryan at December 6, 2010 6:31 PM

WU:Jog, foam roll
BSx5:185-225-255-285-315

Burgener WU, etc.

WOD:

17:31 rx'd

(3:26,3:45,4:14,3:44,2:19)
lungs were smoked, snatches and WB's got slow really quickly. poor pacing on 1st rnd. long walk between stations.

Bench/Row 4x5 at 205

later,
b

Comment #177 - Posted by: brian prochaska m/34/5'8-1/2"/172 at December 6, 2010 6:32 PM

16:01
Subbed 85# Hang Power Snatch
Rest as Rx'd.

Comment #178 - Posted by: Judah at December 6, 2010 6:34 PM

27:43
as rx'd

I got rocked on the PS. Everything else was not a problem. Snatches are improving, but that weight was a little heavy for me.

Comment #179 - Posted by: Magnus 25/5'8"/160-165 at December 6, 2010 6:35 PM

95# power snatches
24:39
Took it easy and avoided too much leg work last week. Trying to recover from a pain in my right hip that gets worse whenever I do squats or leg work. I could really tell that it was not letting me explode into the snatches.

21 3:13/1:13/1:18
18 3:52/1:00/1:09
15 3:22/1:09/:42
12 3:16/:52/:49
9 1:47/:28/:20

Comment #180 - Posted by: Jim D. 50/m/165/5'11" at December 6, 2010 6:47 PM

Scaled to 65lb, 25lb airballs
~17' in garage, 30F, PM

Comment #181 - Posted by: ajax at December 6, 2010 6:48 PM

95lbs. 24:30

Comment #182 - Posted by: Libbie at December 6, 2010 6:51 PM

22:13 as Rx'd 1st crossfit workout ever.

Comment #183 - Posted by: Isaac Eckers at December 6, 2010 7:04 PM

Started with 115 for the snatch and had to drop to 75. The rest was done as Rx'd.
26:35

Comment #184 - Posted by: Derek at December 6, 2010 7:28 PM

M/34/142lbs/5'5"

95lbs for snatches
19:16

Comment #185 - Posted by: Brandon Burritt at December 6, 2010 7:31 PM

subbed wall ball for 30lb DB Thrusters. Haven't done snatch in about 4 months. Already hurting!

26:14

Comment #186 - Posted by: skyslimitfitness at December 6, 2010 7:32 PM

m/42/5'11"/200

21-18-15-12-9
89 pound Power snatch
Wallball shots, 16 pound ball
Knees to elbows
21: 7:35
18: 15:59
15: 22:53
12: 29:18
9: 33:50 (Final)

Comment #187 - Posted by: slowweak at December 6, 2010 7:39 PM

Scaled snatches to 95lbs, rest as rx'd - 28:17

Comment #188 - Posted by: Townsend m/27/5'8"/140 at December 6, 2010 7:40 PM

Rx'd
23:04

Comment #189 - Posted by: Rogaine Mane at December 6, 2010 7:47 PM

21:14 (toes to bar)

Comment #190 - Posted by: B. Rhaly at December 6, 2010 7:52 PM

28:13 for 75lb power snatch, 25lb plate thrusters, bent arm knees to elbows on low swingset fat bar. .6mi run wu 5:06.

Comment #191 - Posted by: kevin o at December 6, 2010 8:00 PM

105lbs (forgot what rx'd weight was)
27:59
extraordinarily slow today for some unknown reason

Comment #192 - Posted by: Jon-David at December 6, 2010 8:00 PM

24:10 as rx

This was brutal!

Comment #193 - Posted by: Lance 30/M/5'10"/168 at December 6, 2010 8:11 PM

24:15.
115lb snatch
burpee box jumps(rather than wall balls)
k2e

extemely hard with burpee box jumps.
god bless.

Comment #194 - Posted by: mike dezort at December 6, 2010 8:18 PM

Awesome level 1 cert in Brisbane.. loved it. big thanks to Matt, Joe, Pat, Brett and Chris. I can't get words like Virtuosity out of my head. Well done guys.

Comment #195 - Posted by: Briant Clark at December 6, 2010 10:18 PM

Crossfit Brisbane Cert 1 - thanks heaps to Matty Swift & the crew for taking us through Cert 1. What an incredible weekend! To experience coaching from Pat Barber was THE BEST! I got everything I wanted from the seminar & more! How did our box congratulate us on Monday...with FRAN!!!!!!!

Comment #196 - Posted by: Belinda Azz at December 6, 2010 10:34 PM

cfwu

subbed thrusters with a 40# dumbell for wallball shots.

32'56"

Comment #197 - Posted by: Tim 34/5' 10/ 165 at December 6, 2010 10:40 PM

10k(6.2m) run - 52:21
21-18-15-12-9
power snatch (#65)
wbs (#20)
K2E
22:11

Comment #198 - Posted by: Don M at December 6, 2010 10:50 PM

10k(6.2m) run - 52:21 (7 Dec/Day of Infamy run on Joint Base Balad, Iraq)
21-18-15-12-9
power snatch (#65) (should've done more)
WBS (#20)
K2E
22:11
WOD done at SpitFire CrossFit gym, Joint Base Balad, Iraq

Comment #199 - Posted by: Don M at December 6, 2010 10:52 PM

22:17 rx. Nursing a broken toe, so the snatches were interesting, but no excuses: that was a lot worse than I thought it'd be.

Comment #200 - Posted by: hillmanb at December 6, 2010 11:15 PM

22:17 rx. Nursing a broken toe, so the snatches were interesting, but no excuses: that was a lot worse than I thought it'd be.

Comment #201 - Posted by: hillmanb at December 6, 2010 11:16 PM

29:55 Rx"d

* snatches broken
* wallballs and K2E's unbroken

Comment #202 - Posted by: MarcusG 5'9" 170 at December 6, 2010 11:25 PM

M/29/70/158

21-15-12-9
95# PS
WB
K2E

19:20 - I screwed up and wrote down the WOD without the round of 18. I probably would have been around 25 min if I did. Snatches didn't feel too great today. Haven't taken in enough fluids for about a week and I've been missing some days. It is showing in my WODs. Need to get back on track.

Comment #203 - Posted by: WJC at December 7, 2010 1:02 AM

M/29/70/158

21-15-12-9 - 19:20
95# PS
WB
K2E

Didn't write down the round of 18 so I missed it. I probably would have been around 25 min if I did it. Snatches weren't my best today. I haven't taken in enough fluids for about a week and I've missed some WODs. It has been showing in my performance

Comment #204 - Posted by: WJC at December 7, 2010 1:06 AM

In my coat, hat, and gloves!

35Kg snatch, 10Kg Ball, Rings

24:23

Comment #205 - Posted by: Optimistic Dan at December 7, 2010 1:11 AM

25:14 as Rx'd

Comment #206 - Posted by: Jameel at December 7, 2010 3:06 AM

m/42/6'0"/192

major sub

21-15-9
Hang Power Clean (95#)
WB
K2E

11:06

Comment #207 - Posted by: Jeff H at December 7, 2010 3:33 AM

28:06

Comment #208 - Posted by: Pacers at December 7, 2010 3:56 AM

105# snatch

25mins

that was very tough.

Comment #209 - Posted by: Charles L at December 7, 2010 3:59 AM

21:51 rxd

Comment #210 - Posted by: Ted - Ocala, Florida (35/190/6'1") at December 7, 2010 5:12 AM

Holy smokes - 39:23

Comment #211 - Posted by: SDH M/6'2"/205/24 at December 7, 2010 5:29 AM

MOD #95
18:09

Comment #212 - Posted by: Johnny B at December 7, 2010 5:42 AM

21-18-15-12-9 rep rounds of:
115 pound Power snatch - 95# power snatch
Wallball shots, 20 pound ball - 21.5# ball
Knees to elbows - As explained in the Santa Cruz video

28:15

Comment #213 - Posted by: tdhalls at December 7, 2010 5:52 AM

m/39/184/5-10
as Rxd
21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

Avg HR at 76%. CAl = 611.
Recovery 178-125=53
Rnd 1= 5.10 at 77%
2=7.06 77%
3=6.30 76%
4=6.37 74%
5= 4.06 75%
= 29.31 avg 76%
snatches we critical path, after 1st rnd onl sets of 4 and 3 with rest HR down to 73% then go.

Comment #214 - Posted by: Matt A at December 7, 2010 7:50 AM

32/m/5'10"/210

Had to scale this...

Did 21-15-9 instead of 21-18-15-12-9

movements and loads done as rx'd

25:30

Comment #215 - Posted by: D Craig at December 7, 2010 7:56 AM

M/50/153/1-1-06

Back Squats 7-reps
135 x 7
155 x 7
175 x 7 PR

WOD Subbed and scaled.

21-15-9
Power Clean 95#
WB 14#
KTE

12:09

Comment #216 - Posted by: bingo at December 7, 2010 8:05 AM

Sick as a dog Sunday night Monday morning stomach flu

Comment #217 - Posted by: Pete In Sun City at December 7, 2010 8:15 AM

22:56 (75lb, 14lb ball)

Comment #218 - Posted by: egan m/22/69/160 at December 7, 2010 8:23 AM

31 yom, 190 lbs


32:40

subbed 95 lb power snatch, subbed barbell thrusters for wall ball

Comment #219 - Posted by: Jeff Weltmer at December 7, 2010 8:44 AM

33:20
Subbed 25# DB Thrusters for wall ball.

Comment #220 - Posted by: Linwood Wright at December 7, 2010 9:19 AM

21, 18, 15, 12, 09:
115lb power snatch (3)
20lb wall ball (unbroken)
knees to elbows (14,7)(12,6)(15)(12)(9)

25:00 12/6/2010

Comment #221 - Posted by: johnathon in seattle 29/5'8/167 at December 7, 2010 9:28 AM

Been down for a couple weeks...

Sub 75lbs power snatch o/w as rx'd

31:20

Comment #222 - Posted by: Nate m/39/6'/185 at December 7, 2010 9:51 AM

21, 18, 15, 12 (forgot round of 9)
111# snatches, 14# wallball (heaviest on hand), K2E
19:38

Comment #223 - Posted by: Jette 41/M/5'11"/175 at December 7, 2010 9:57 AM

As Rx'd ~31:30

Comment #224 - Posted by: thetimmy at December 7, 2010 10:27 AM

As Rx. 30:18 This one absolutely killed me. Lots of press outs on the snatch.

Comment #225 - Posted by: Jeff 39/M/5'11"/215 at December 7, 2010 11:36 AM

ran 4 miles from my apt to the Ferry Building. then, CF Endurance
3 x 3
OHS
135, 145, 150
FS
185, 195, 205
BS
225, 275, 225

Comment #226 - Posted by: mr. blue at December 7, 2010 11:37 AM

M/24/180/6'1"

As Rx'd:
23:21

Comment #227 - Posted by: upstatesooner at December 7, 2010 11:37 AM

m/32/5'8"/170lb

as rx'd

21-18-15-12-9

115lb power snatch
20lb wallball shots
knees to elbows

23:59

94 163 174

lost some time traveling to do wallball shots, also last set of wallballs were 45lb thrusters due to homemade medicine ball bursting after the last rep of the previous round.

Comment #228 - Posted by: Adam Hamm at December 7, 2010 11:39 AM

row 400M
CFWU
Had to scale and change it up a bit:
20, 16, 12, 8, 4 rep rounds of:
95# OHS
1 pood KB Snatch
Followed up by
21, 15, 9 rep rounds of roman chair situps.

Comment #229 - Posted by: Sparky_M/35/5'5/215 at December 7, 2010 11:45 AM

85# power snatch
16# wb
K2E

41:20

85# power snatch is no joke. Dag, yo.

Comment #230 - Posted by: CME f/31/5'6/160 at December 7, 2010 11:47 AM

M/33/175/5'8"

As Rx'd--20:31

Comment #231 - Posted by: Marco at December 7, 2010 11:56 AM

m/32/5'8"/170lb

as rx'd

21-18-15-12-9

115lb power snatch
20lb wallballs
toes to elbows

23:59

lost time due to having wallballs outside, also had to sub 45lb thrusters for last set of wallballs since I burst my homemade medicine ball on the last rep of the previous round.

Comment #232 - Posted by: Adam Hamm at December 7, 2010 12:05 PM

19:27

Comment #233 - Posted by: Kevin - M/190/6'/39 at December 7, 2010 1:13 PM

165-215-235-285-285-305-305-315-315-335

Comment #234 - Posted by: bill m/51/72"/207 at December 7, 2010 1:40 PM

m/31/5'11"/180

As rx'd 21:59

Comment #235 - Posted by: m t cowboyd at December 7, 2010 1:44 PM

23:15

Comment #236 - Posted by: UTILITY at December 7, 2010 1:46 PM

29:56 as Rx'd. Holy Cow!

Comment #237 - Posted by: JM (M/31/6'2"/210) at December 7, 2010 2:56 PM

after goin to the budlight cruise and partying 5 days in a row... scales to 95 lbs snatchs

28.24 and totaly wasted

Comment #238 - Posted by: SQlag at December 7, 2010 3:17 PM

33:17 Modified for shoulder rehab protocol

85# power snatch
100# Barbell row facedown on raised bench.
Ring scapular retractions (reverse shrugs)
knees to elbows

-same rep scheme
-barbell row bench set so scapula do not protract at bottom.

Comment #239 - Posted by: Ronnieboy at December 7, 2010 4:18 PM

20:46, as rx'd. (Done on 12/7).

1/3 CFWU, DUs, 300m row
21- 5:00
18- 4:54
15- 4:45

Comment #240 - Posted by: Dale_Saran at December 7, 2010 4:56 PM

40lb power snatch
10lb wallball
almost knees to elbows
21:46

Comment #241 - Posted by: rox at December 7, 2010 6:12 PM

m/35/165
subbed 95# snatch and 20# db thrusters
24:25

Comment #242 - Posted by: J. Galt at December 7, 2010 6:28 PM

as Rx'd
14:32

Comment #243 - Posted by: ABogle at December 7, 2010 6:39 PM

25:03

Comment #244 - Posted by: greg 38/6'3"/216 at December 7, 2010 7:02 PM

F/40/5'6"/145

65# power snatch
14# wall ball
knees to arm pits, more often than not

31:18

Comment #245 - Posted by: mom to five at December 7, 2010 7:12 PM

as rx'd 25:10

Comment #246 - Posted by: GrandeLSM at December 7, 2010 7:17 PM

95 on p snatch...30 min

Comment #247 - Posted by: Rob at December 7, 2010 8:44 PM

95lb Power Snatch
21:43

Comment #248 - Posted by: lk at December 7, 2010 8:56 PM

Subbed 95# ohs for snatches
13:48

Comment #249 - Posted by: Mad Max at December 7, 2010 9:00 PM

M/30/5'9"/162

47:04

Comment #250 - Posted by: ceaver at December 7, 2010 9:07 PM

24:27

95 lb power snatch, rest rx

Comment #251 - Posted by: Raph at December 7, 2010 9:47 PM

M/28/176/75kg

as rx`d

18:21

Comment #252 - Posted by: haavardm at December 8, 2010 4:20 AM

23:13 (95lbs;15lb ball)

Comment #253 - Posted by: cleib23 (M/27/5'8"/165) at December 8, 2010 5:20 AM

scaled to:
75# snatch
45# thruster
sit ups (cannot do the KtoE because of shoulder)

19:34

broke most sets into thirds (777,666, etc)and pressed out a majority of the snatches....

Comment #254 - Posted by: bert at December 8, 2010 6:25 AM

21:15 (double situp for each K2E)

Comment #255 - Posted by: Repto M/40/5'11''/225 at December 8, 2010 6:54 AM

NA: 95lb power snatch rest as rx'd...27:27

Comment #256 - Posted by: nagui at December 8, 2010 7:15 AM

18:14
(next time goal is to get sub 18)

21-18-15-12-9 rep rounds of:
42kg Power snatch
Wallball shots, 20 pound ball
Knees to elbows

Comment #257 - Posted by: JT at December 8, 2010 11:14 AM

15.07? with 75# bar

21/m/5'11"/170

Comment #258 - Posted by: Logan S at December 8, 2010 1:44 PM

Much thanks and appreciation to the CrossFit instructors at the Level 1 Cert in Reston this past weekend (Jeff, Maggie, Chuck, Steve, Tanya and Pat). You guys did an awesome job. The energy, camaraderie, professionalism and dedication shown to all us candidates was second to none. Highly recommend to anyone that if you ever get a chance to work with one of these CrossFit extraordinaires - don't miss the opportunity.

Comment #259 - Posted by: Mike at December 8, 2010 6:25 PM

That one really sucked! And I've got 2 huge tears on either thumb.

NOTE TO SELF: TAPE THUMBS NEXT TIME.

As rx'd
24:00

I'm really impressed with all the fast times. Looks like I need to learn how to speed up the Power Snatches.

Wall-Balls felt like active rest.

Comment #260 - Posted by: soccerman/CrossfitRenaissance/195/6'0 at December 8, 2010 8:35 PM

33:34

Been out of it lately...lack of energy/motivation...decided last night to get back into it today after not working out and watching tv and eating popcorn and feeling lousy afterwards

Trying to get back in a groove here...would like to try this again when I'm back in the swing of things

Comment #261 - Posted by: Cleveland at December 8, 2010 9:18 PM

as rx'd: 26:47

Comment #262 - Posted by: dsm19 / 32 / 6'0 / 210 at December 9, 2010 5:45 AM

whoops on last post - did hang snatch instead of power snatch - 26:47

Comment #263 - Posted by: dsm19 / 32 / 6'0 / 210 at December 9, 2010 5:47 AM

31:15

Comment #264 - Posted by: KB 24/5'10/190 at December 9, 2010 8:22 AM

as rx'd

26:30

Comment #265 - Posted by: ferb44 190# at December 9, 2010 8:28 AM

It's like my 5th time ever snatching, so subbed for:
95# snatch (from floor)
2x22# db thrusters
kte
->24:56

Comment #266 - Posted by: AndersB at December 9, 2010 11:30 AM

34:00
75# hanging clean/jerks instead of snatch - had to do it with a curl bar
8lb ball (only one available)
k2e
as rx'd

Comment #267 - Posted by: abrowland at December 9, 2010 11:39 AM

CFWU x 3

#95 Power Snatch
#14 Wall ball

32:27...grrr hard.

Comment #268 - Posted by: F15E_WSO at December 9, 2010 1:15 PM

29/m/75kg

24:40; 40kg, 20kg DB Thruster

Comment #269 - Posted by: pz at December 9, 2010 1:25 PM

Scale+Mod.. 95#Snatch/ 18#WB (+1 rep every 10 reps)/ more like K2Tricep (work backward lean)
Rd1: 2:02/0:47/2:17 (Started at 115->105)
Rd2: 3:45/1:04/1:39 (95 Snatch... gassed, grip gone)
Rd3: 4:06/0:47/1:12 (No grip, really tight left glute)
Rd4: 3:54/0:35/1:04
Rd5: 2:42/0:29/0:31 (wrecked)
Total: 26:53 (50/66)

Comment #270 - Posted by: Phoenix at December 9, 2010 2:34 PM

39/m/6'2"/235

16:22 - Rx

Good one.

Comment #271 - Posted by: T. Hance CFCP at December 9, 2010 2:41 PM

21-18-15-12-9 rep rounds of:
95 pound Power snatch
Wallball shots, 15 pound ball
Knees to elbows

knew I couldn't handle 115 and I was right. Even the 95 snatch killed. Need to get a 20# ball for the gym.

20:41

Comment #272 - Posted by: Brian 38/190 at December 9, 2010 2:59 PM

Slowed down quite a bit waiting for equipment.

21-18-15-12-9 rep rounds of:
15 kg. Power snatch
15 kg. thrusters (all the way down)
Knees to elbows (full knees to elbows)

Time: 31 minutes

Already felt dead before doing this

Comment #273 - Posted by: lioness at December 10, 2010 3:09 AM

m 29/6'1/182
115lb power snatch for first 2 rounds, then 95lb
45lb bar thrusters instead of wall balls
~30 min

f 29/5'7/124
45 lb power snatch
15lb dumbell thrusters instead of wall balls
~25 min

Comment #274 - Posted by: ofq md at December 10, 2010 6:06 AM

as rx'd

24:22

Comment #275 - Posted by: marty c m/48/6'/240 at December 10, 2010 8:44 AM

27:28, 75lb snatch and 14lb med ball

Comment #276 - Posted by: Kristin F/27/5'4'/125 at December 10, 2010 8:46 AM

Jeff @ work
35 minutes after 200 burpees for time.
25# ball
18:59

Comment #277 - Posted by: Jeff & Charity @ CF Snohomish at December 10, 2010 8:51 AM

21-18-15-12-9 rep rounds of:
95 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

Time 28:56

Comment #278 - Posted by: Jeff Gebbie at December 10, 2010 11:23 AM

12# ball

21:52

Comment #279 - Posted by: bookworm at December 10, 2010 11:30 AM

21-18-15-12-9 rep rounds of:
55 pound Power snatch
thrusters, 33 lbs
Knees to elbows

26:50

Comment #280 - Posted by: beemer (f/39/5'4"/125) at December 10, 2010 12:58 PM

21-18-15-12-9
45# DLHP
45# push press
12# wall ball
supine knees to elbows

21:33

Comment #281 - Posted by: Joe L at December 10, 2010 2:03 PM

75 Pound Power Snatch
15 Pound Wall Ball

25:57

Comment #282 - Posted by: Kyle at December 10, 2010 4:17 PM

Sub'd:

75LB POWER SNATCH
45LB BARBELL

23;28

Comment #283 - Posted by: tommykrackcorn at December 10, 2010 5:12 PM

27:30
30kg snatch
Sub 20kg thrusters for wall ball shots

Comment #284 - Posted by: James Knaack at December 13, 2010 3:18 AM

45k snatch. 10k wall balls.

26:09mins

Comment #285 - Posted by: BarryT at December 13, 2010 5:50 AM

Does anyone know the song and artist in the Santa Cruz WOD demo video clip?

Comment #286 - Posted by: Mike at December 13, 2010 9:31 AM

Performed on Tuesday (12/6/10)

21:57 Rx

Comment #287 - Posted by: MNinKC at December 13, 2010 9:40 AM

M55yo
231

85# barbell
26:05

Comment #288 - Posted by: do_b330 at December 13, 2010 3:59 PM

26:37 rx'd

Comment #289 - Posted by: Lance D 28/69/206.5 at December 13, 2010 5:28 PM

WU
Did 2/3 of the wod. 2nd wod after being out sick for a week.
4-12-10-9-6
20:46
M/49/197#/72"

Comment #290 - Posted by: RB at December 13, 2010 6:06 PM

75# bar, 20# ball

23:44

Comment #291 - Posted by: Drew m/42/5'10"/165 at December 13, 2010 8:11 PM

what is the song name its a good song santa cruz post

Comment #292 - Posted by: ashish at December 14, 2010 12:08 AM

Still new to snatches so I scaled them to 75lbs, everything else as Rx'd

24:37

Comment #293 - Posted by: JC at December 14, 2010 12:24 PM

Scaled rounds to 11-9-8-6-5, instead of snatches did overhead squats with dowel

23:33

Comment #294 - Posted by: KC at December 14, 2010 12:26 PM

Crossfit warmup
WOD as rx'd
37:18
20 handstand pushups.

Strained a forearm doing the snatches. Thinking about form.

Comment #295 - Posted by: Karsk (57 M 5'9" 185lbs) at December 14, 2010 3:55 PM

m/37/5'9/183
CFWU-3. Reg. Superman. Burgener. Row 500m.
26:47
Disapp overall, esp on snathces. Couldn't string too many together. Mostly 3's after 1st 5 or so each round. K to E ROM pretty good.

Comment #296 - Posted by: jrm at December 14, 2010 7:07 PM

35 yom. 192 lbs.

26:00 with 95 lbs.

Comment #297 - Posted by: kgw at December 15, 2010 5:50 AM

Sub 95# snatch
45# thruster for wb

26:41

...ouch.

Comment #298 - Posted by: schinizel/32/m/150ish/5'8 at December 15, 2010 9:50 PM

First time doing snatches.

45# power snatch
18lb wallball

31:13

Comment #299 - Posted by: BCG at December 16, 2010 8:25 AM

scaled to 95# snatch
45# thrusters for wall ball

26:41

Comment #300 - Posted by: schinizel/m/32/5'8/150ish at December 16, 2010 12:29 PM

45# power snatch (first time with these)
18# wallball

31:13

Comment #301 - Posted by: BCG at December 16, 2010 12:29 PM

21-18-15-12-9 rep rounds of:
115 pound Power snatch SUB 75 pound
Wallball shots, 20 pound ball
Knees to elbows

29:30

Comment #302 - Posted by: Louis Herrera 51 70" 180 at December 17, 2010 6:00 AM

As Rx'd - 32:04

Comment #303 - Posted by: Garth M/28/6'2"/185lbs at December 18, 2010 9:19 AM

subbed abmat SU for KTE

18:11

Comment #304 - Posted by: MoGreene at December 19, 2010 7:31 AM

32:29

45k (87%)power snatch
35lb db thrusters
knees to elbows

after watching austin again i realised my snatch was more like a snatch-press. a lower weight might have been better. great wod.

Comment #305 - Posted by: zenoperegrinus at December 21, 2010 11:01 AM

WOD
23.32

P/Sn @ 41kg

far too slow,didn't think it could get any worse !head just not there ! totally f**** !ironic !

Comment #306 - Posted by: Peter Keenan Scotland at December 22, 2010 5:29 PM

CFWUx1
Burgener warmup
38:40
Blistered my thumbs :(

Matt: 38:43
60lb P Snatch.

Comment #307 - Posted by: Doug at December 26, 2010 11:21 AM

Missed...packing for honeymoon for Costa Rica!

Comment #308 - Posted by: Miyagi 30/m/168.6# at December 28, 2010 5:28 PM

95lb snatch

27:15

Comment #309 - Posted by: JerryM (m/39/6'2"/240) at December 31, 2010 9:35 AM

subbed power cleans

33:00

Comment #310 - Posted by: Manchild at January 8, 2011 9:41 AM

Scaled to 95# on snatch: 19.47

Comment #311 - Posted by: M. Honcho M/32/5'10"/180 at January 12, 2011 9:51 AM

Instead of the WOD i just did the moves heavy

Squat snatches - 70 lb, 10 reps
Power snatches - 70 lb, 10 reps; 90 lb 2 reps
Thrusters - 90 lb 20 reps
Knees to elbows: 20 reps
Leg raises straight: 5 reps

30 min

Comment #312 - Posted by: joe138 at January 16, 2011 11:15 AM

M/33/5'9"/155

Scaled to 75lbs power snatch.
Subbed 45lbs thruster for wall ball.

29:39

Comment #313 - Posted by: Antun Karlovac at January 23, 2011 5:07 PM

Power snatches - 65lbs, 20 reps
Thrusters - 95lbs, 20 reps
Knees to elbows - 20 reps
Leg raises straight - 5 reps

28 min

Comment #314 - Posted by: pete99 at February 14, 2011 4:08 PM

Power snatch 30kg
Wall ball shots
knees to elbows
21 18 15 12 9
16:50

Comment #315 - Posted by: Silva at March 17, 2011 5:47 AM

M/23/70"/193#

scaled to 89# power snatch, subbed 40# thrusters for wall balls and knees-to-elbows were as rx'd

30:52

Comment #316 - Posted by: Bill Gibson at April 21, 2011 9:57 AM

Did 3 rnd in about 15 minutes. The snatches ripped my hands pretty bad so had to stop. Didn't want to cause further ripping and be out cause of it.

Comment #317 - Posted by: Chaps at April 27, 2011 7:36 AM

21:50
subbed 20# dumbbell thrusters

Comment #318 - Posted by: ryan 6'/34/187 at May 26, 2011 7:37 PM

15:30
just did he 21s and 18s
45 lbs power snatch

Comment #319 - Posted by: dcyn at July 13, 2014 10:22 PM

24:36 (85lbs, 18lb ball)

Comment #320 - Posted by: William M. at July 29, 2014 7:27 AM
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