January 20, 2011

Thursday 110120

Snatch 1-1-1-1-1-1-1 reps

Jake Rubash 247lbs, Josh Everett 245lbs, Michael Giardina 243lbs, Brandon Pastorek 243lbs, Brandon Phillips 235lbs, Rob Miller 225lbs, Kristan Clever 155lbs, Katie Hogan 155lbs, Rebecca Voigt 120lbs.
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Compare to 100325.


Enlarge image

Kirkuk, Iraq.

"Mikko Salo: Coming to America Part 2", CrossFit Journal preview video [wmv] [mov]

"Meet EJ", a CrossFit Kid - video [wmv] [mov]

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

Brandon Pastorek on today's WOD - video [wmv] [mov]

"The U-bend of life: Why, beyond middle age, people get happier as they get older", The Economist.

Posted by lauren at January 20, 2011 5:00 PM

Did this two weeks ago
95--150. First bodyweight snatch. Pr by 10 lbs

Comment #1 - Posted by: Chris B. 18/150/5'7" at January 19, 2011 5:01 PM


Thanks for the vids lately, much appreciated.

Comment #2 - Posted by: Steve Mac at January 19, 2011 5:03 PM

Looks like those soldiers are about to Kircook up some steaks. You deserve it fellas!

Comment #3 - Posted by: JustinT at January 19, 2011 5:05 PM

Having a really tough time deadlifting more than my PR of 365...which is where its been for over a year. Any tips for an increase? Thanks.

Comment #4 - Posted by: Jim at January 19, 2011 5:08 PM

someone outsnatched Josh Everett? no way!

Comment #5 - Posted by: Mel/37m/5'10"/175 at January 19, 2011 5:10 PM


Comment #6 - Posted by: dave keisler at January 19, 2011 5:13 PM

that kid is hilarious. these are the kids that'll one day blow past what we currently consider elite level crossfit. i can't wait to see it.

Comment #7 - Posted by: tuesday at January 19, 2011 5:15 PM

Would like to see the Valley c-fit vid for this WOD...

Comment #8 - Posted by: NJ at January 19, 2011 5:18 PM

At #4 try implementing dynamic speed strength box squats and deadlifts from various heights. I used a lot of chains and bands that helped me break through my plateau of 375 to 420 in a month. Look into Westside Barbell.

And remember to listen to your body and rest when it tells you to.

Comment #9 - Posted by: simmons99 at January 19, 2011 5:21 PM

gee ben #1, i hope there's nothing malicious behind your comment.

try eating MREs day after day after day on a FOB, little-to-zero fresh fruit or vegetables. then maybe getting to a px once or twice a month and stocking up on bbq supplies - you totally look forward to it and relish it. then cooking up that proteiny goodness, salivating in anticipation. sometimes though, there are some unfriendly people lobbing idf at you and you have to retreat to a bunker and watch that juicy steak turn to ash.

don't rag on the troops whatever your opinion of what they are doing is right or not. think about this when YOU are safe in your home eating your non-taxpayer funded new york striploin

Comment #10 - Posted by: BL at January 19, 2011 5:29 PM

Worked up to 105# (full snatch~not power).

Quite humbled after viewing Katie, Rebecca and Kristan's numbers!

But, it was a PR for me so I'll stand tall! Snatch is the one skill that just plain scares me. To move the weight so fast over head and drop under it is not where my confidence is at!

Comment #11 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at January 19, 2011 5:30 PM

110119 as Rx'ed


Comment #12 - Posted by: Quinn McCutchen M/41/150/5'10" at January 19, 2011 5:35 PM

#1 There are times in that box when you are ready to snap. Some do. It's understood. However, someone may be on that knife edge ready to explode, and they walk around the corner to a brother in arms handing over a juicy steak and thats all it takes to make the world right for a while. Taxpayer dollars aren't just for bullets and tanks, but also keep our troops heads straight so they are more effective. A steak and a good WOD if time permits...all the better!

Comment #13 - Posted by: JDUB at January 19, 2011 5:35 PM

Bring on the Snatch jokes! How can you not like an exercise, or a place, that shows us a 60+ yo Marine who wears a shirt that talks about a "great snatch"?! Yup...I'm talking about Mike Burgener, Coach B, our CF Olympic lifts coach. Yup.

OK, a mono structural strength day with one of the dynamic, "speed" lifts. The Snatch requires strength, speed, agility, accuracy, balance, and let's just say it...the balls to dive under the bar. 1-1-1-1-1-1-1 means we are exploring our 1-rep max; 7 attempts to achieve that 1-rep max in the snatch. We are a little bit (OK, a lotta bit) lenient when it comes to our CF competitions and the Snatch. It's OK if you press it out a bit at the top. Power Snatch if you can't get into the squat. All cool.

Without any other qualifiers a Snatch starts with the bar on the ground, hands well, WELL beyond shoulder width on the bar. From the ground the bar is lifted overhead in a single move without pausing at any spot once the movement starts. This is an exercise that simply can't be described in words. Do yourself a favor and look at not only the videos above but ALL of the videos of Sage Burgener over on the "Exercises and Demos" section demonstrating the Snatch.

Warm-up for this one? I do the standard CF W/U, 3 rounds of 15 PU/15 dips/15 SU/15 hip extensions/15 Overhead squats with a PVC pipe/15 Samson stretches. THEN I do the Burgener W/U. You can find it...wait for it...in the FAQ and the Exercises and Demo's.

Never done a snatch? Bummer. Really. But listen up, if you've never done a Snatch don't do it for a one-rep max today. Seriously. Spend lots of time watching videos, doing the Burgener W/U, and practicing with a PVC pipe. This is a very technical lift, one that is truly beautiful, physical art when done well. But it's also pretty dangerous if you don't know what you are doing. Take your time and learn to do this one well.

Got Snatch? Go for it. No? Skills day. 3-2-1...Go.

Comment #14 - Posted by: bingo at January 19, 2011 5:40 PM

GO ARMY!!nice pic!

Comment #15 - Posted by: Cookie 43/5'6"/mom of 3 at January 19, 2011 5:51 PM

YESSSSSS!!!! Finally! :)

Comment #16 - Posted by: gkartveli at January 19, 2011 5:51 PM

#1 You see what is behind them, it is called a HESCO. It is set up so that a mortar blast or a bomb blast does not blow your head off from shrapnel and a shock wave. As a military member that has had to use them, believe me your TAX dollars are well spent. Oh, those guys spent their own money on the steak and BBQ set up....those items are not issued. However, as #11 commented, a good friendship and a steak is always in order!

Comment #17 - Posted by: swany at January 19, 2011 5:55 PM

'Posted by Pukie' lol

Comment #18 - Posted by: Ryan Porter at January 19, 2011 5:57 PM

Can't really do OHS's with more than PVC weight. Been trying to increase flexibility in my shoulders. Any suggestions to help with this? Also, since I can't do proper OHS's, what's a good WOD instead? Or one that will help advance my OHS?
Everything else is advancing awesomely! (i think that's my own word?)
So addicted to CF!!!!

Comment #19 - Posted by: Parker at January 19, 2011 6:00 PM

Great vid of Mikko and Graham! Keep 'em coming!

Comment #20 - Posted by: Boris at January 19, 2011 6:15 PM

CF Atlanta!!! Hell yeah...

Comment #21 - Posted by: PVB at January 19, 2011 6:16 PM

That CFAtlanta video was AWesoMEEEEEEEEE!!!!!!!!

Comment #22 - Posted by: José - M/25/5'9"/169 at January 19, 2011 6:28 PM

way to go on the snatches guys!! but are those wrist wraps on one of the guys arms? is this Golds Gym?! just sayin.....either way NICE SNATCH!!

Comment #23 - Posted by: kris at January 19, 2011 6:49 PM

To all of our military, I just want to say Thank You. There isn't a day that goes by that I don't appreciate the life I have because of the service you give and the sacrifices you make.

Comment #24 - Posted by: CTU at January 19, 2011 6:51 PM

#19- A good WOD since you can't do OHS would be to do OHS. There is no magic pill. You will not get better at something trying to avoid it. If ANYONE wants to get better at anything that they suck at, they have to attack that very thing head on.

As for the picture, I hope they don't burn the meat trying to pose for the camera... :-)

Comment #25 - Posted by: Howard at January 19, 2011 7:57 PM

135, 145, 155, 165, 170, 175, 180(f)

Compare to:
100325 - 135, 135, 140, 140, 145, 145, 150(f)
091228 - 130, 135, 135, 140, 145(f), 145(f), 145(f)
090209 - 105, 115, 125, 130, 135, 140, 145
080624 - 95, 105, 110, 115, 125, 135(f), 135(f)
080124 - 7 x 1 x 100lbs.

Comment #26 - Posted by: B. Rhaly at January 19, 2011 8:04 PM

Did anyone else notice the use of straps in the Crossfit Atlanta vid?

Comment #27 - Posted by: Michael at January 19, 2011 8:04 PM

Did the Monday workout from mikesgym.org
work up to 80%x1x5(160)
sn pulls 100%x2x2(200)
sn deads 100% x2, + 10 kg x1, + 15kg x1(200,225,235)

Comment #28 - Posted by: Troy at January 19, 2011 8:16 PM


Did a couple additionl 95/115 lifts post initial 7.

Comment #29 - Posted by: Arclite M/36/165lbs at January 19, 2011 8:25 PM


Try Wall Slides. That's gonna really help you get the arms and bar way back behind your head so you don't fall forward.


I haven't done the the way he instructs in the video. I always keep the whole back pressed into wall (ie. lower back, upper back and back of head all have contact with wall). For me that means I have to step out from the wall by a foot or so, and bend my knees slightly. Otherwise my lower back tend to lose contact. I also try to make sure that elbow and wrist have contact with wall at all times. I also tend to do the movement a lot slower than in the video. The way I do it I find it really hard to raise the arms very high above head, and also there are some "sticking points" when hands are at shoulder level.

I had the same problem you are having, and the wall slides got me from just using the empty bar to 70kg in no time at all.

My advice would be to do ohsq every time you are in the gym. Just 2-3 sets of 5-10 reps with whatever weight you can manage. Wide stance and go really deep.

Good luck.

Comment #30 - Posted by: robin at January 19, 2011 9:11 PM

Been making great progress with kipping pull ups of late but my hands are a mess - blisters and tears. Have been taping and strapping and also invested in some gymnastic hand grips but I just keep finding new and unusual places to lose skin. Any tips would be greatly appreciated.

Comment #31 - Posted by: CUZ at January 19, 2011 9:14 PM


I sometimes use thin really tight gloves when doing kipping pullups. Try to get a hold of the kind cross country skiiers use. The ones I use are made of some kind of stretchy neoprene or something like it. The part of the glove that is on the inside of the hand and fingers (the side that will grip the bar) is made of suede or some kind of skin just like it. And there is some sort of rubbery pattern glued on the skin for grip. Only cost my about $15 or so.

On the days when my hands have been totally fudged up I still was able to do pullups wearing theese. Plus they are also really good to wear outdoors for whatever you might be doing outdoors in the winter. Not just training.

Comment #32 - Posted by: robin at January 19, 2011 9:32 PM

185, 205, 215, 225, 235, 245, 250 (fail)

Comment #33 - Posted by: Nick B. at January 19, 2011 9:49 PM


Comment #34 - Posted by: do1 32/5'11"/163 at January 19, 2011 10:18 PM

To the Taxpayer's Money Comment:

It's guys like us who risk our lives so that you can criticize us from the safety of your home. Yes, those steaks probably came from the Dining Facility, but that grill and charcoal were purchased with their personal funds.
BL, JDUB, SWANY - Well said, Fellas.

Comment #35 - Posted by: JP in IZ at January 20, 2011 12:33 AM

whats going on grinders my name is ssg jeremy boeh I am the guy on the left and just to settle the debate I BOUGHT THOSE STEAKS they didnt come from any tax payers money..but to the person who left the comment thank you for contributing your tax dollars to the military it provides us with things that allow me to keep doing what I love to do ...AS WELL AS KEEPING MY SOLDIErS AND MYSELF ALIVE..so that we can make it home to our families..everyone keep killn WODS and we will do the same out here

Comment #36 - Posted by: ssg boeh at January 20, 2011 1:31 AM


Comment #37 - Posted by: gb 43/m/71"/185# at January 20, 2011 2:34 AM

First time ever doing this exercise:
143-143-154-154-176-176-176 lbs

Comment #38 - Posted by: Adam Russett at January 20, 2011 3:08 AM

I would rather see those gentlemen enjoying a nice steak than have my tax dollars funding some $200 dinner at a fancy upscale restaurant for some politician!

From a safety perspective, notice the proximity of the fire extinguisher, and the safety glasses - well done fellas!

Comment #39 - Posted by: jkel at January 20, 2011 3:52 AM


Comment #40 - Posted by: mike d 146 5'7" 35 at January 20, 2011 4:03 AM



Comment #41 - Posted by: cosmo at January 20, 2011 4:03 AM

#19, I am a newbie and have also had a few minor problems with some of the exercises. I agree with what was previously said, if you're bad at it...do it more! I had problems with overhead anything because the bar just didn't feel right keeping it overhead. After much practice (with little to no weight), it feels natural in that position. If you are new, like me, your body needs to get used to being used in new manners, and that takes time. My advice...don't rush it or you'll do more damage than good.

Also...do a google search for 'mobility WOD' and check that out daily. There is some good info on keeping yourself limber and some 'interesting' strectches. I've been incorporating it for about two weeks now, and I really think it helps.

When it gets difficult, just remember...it's called a WORKout...put in your work!

Comment #42 - Posted by: JDUB at January 20, 2011 4:20 AM

At this point, my fitness goal is simply to stay slightly ahead of Kristan Clever. It's crazy how far the elite bar has been raised in just the past two years.

Comment #43 - Posted by: Latham M/30/194 at January 20, 2011 4:51 AM

Wow! Great efforts from the CrossFitters in the WOD videos. Hats off to their strength and form. With the exception of the runaway train lift on the CFATL WOD, the lifts are great.

Looks like these CFers have interpreted the WOD as a 1 rep max attempt. Collectively, the group failed to complete lifts in their set. For my WOD, I will use a weight that I am sure I can complete. I will attempt to reach my max, but I will peak on the 4th lift and then back the weight down. Seems like I read this somewhere....

Comment #44 - Posted by: Travis J at January 20, 2011 5:08 AM

Jake at Crossfit Atlanta:
Awesome snatch. Is there a big difference in your max if you don't use straps? Just curious.

Comment #45 - Posted by: ferb44 at January 20, 2011 5:10 AM


Comment #46 - Posted by: Tyler Scott at January 20, 2011 5:35 AM

Crossfit might have a good impact on kids but I'm not sure how I feel about a nine year-old's favorite food being lettuce...that seems a little strange

Comment #47 - Posted by: sam_r at January 20, 2011 5:37 AM

@ #10 (BL): Two comments in response. 1. I was not 'ragging' on the troops directly. I'd rather see our tax money go to them doing OHS with their food than blowing people up.

2. On the other hand, as much as I love CrossFit, I don't appreciate the blind support of our military. So even though THIS comment wasn't anti-troops, I still do not support them. And I'm not to blame for politicizing CF. Didn't Budding make a comment a few weeks ago on one of the programming explanation videos to the effect of 'support the troops even if you don't support the war'? It's this kind of thinking that makes no sense at all. Suppose I think the war is morally wrong. Why should I support someone who is fighting for something immoral? There is this funny ethic in the military that it's somehow virtuous to be a soldier who 'does one's duty' even if one doesn't support the war. Ironically, that was the defense the SS used at Nuremberg; it didn't work then and it doesn't fly now. It is a tragedy that so many American men and women have died in Iraq and Afghanistan (and equally a tragedy that so many Iraqis and Afghans have died!), but if the cause of the war is unjust then their working for the military is also unjust.

Likewise, I do not understand this line of thinking: "you discontents with the war have it all wrong. It is because of people like us (i.e. the soldiers) that you have the freedom to say the sorts of things you do and criticize us." How is fighting an unjust war in Afghanistan or Iraq purchasing MY freedom? If anything, it is a violation of my freedom. Why? Because the US government unjustly takes my money to carry on a war that does not have my consent. I am coerced to pay for something that I think is wrong.

That said, I wish all of the soldiers well and that they'll come home to their families soon. But more importantly, I hope (for their sakes) that they quit the military.

Comment #48 - Posted by: Ben 32/5'5"/145 at January 20, 2011 5:48 AM



Comment #49 - Posted by: lelliott at January 20, 2011 5:54 AM

did this one two weeks ago
95--150. first bodyweight snatch. pr by 10lbs

did cf total 640. pr by 65lbs
back squat 215, pr is 220
press 125, pr by 10lbs
deadlift 300, pr by 55lbs

did elizabeth yesterday and still very sore from it.

finished today with
3 rounds
5 ohs at 95lbs
40 ghd situps

Comment #50 - Posted by: Chris B. 18/150/5'7 at January 20, 2011 5:59 AM



Comment #51 - Posted by: nutfam at January 20, 2011 6:03 AM


CFWU + Burgener WU


Comment #52 - Posted by: Jon at January 20, 2011 6:12 AM


this was all about practicing form for me.

Comment #53 - Posted by: Annaminh 36/F/119/5'4" at January 20, 2011 6:27 AM


Focused on getting form down. Can't drop weights at my Y.

Comment #54 - Posted by: Jim 40/5'11"/170 at January 20, 2011 6:33 AM

Jake in Atlanta. How much difference do the straps make in how much you can snatch.

Comment #55 - Posted by: ferb44 at January 20, 2011 7:10 AM

First time doing the snatch. I watched many videos and practiced with an empty bar before adding any weight. I'm really digging the CrossFit exercises. I'm working faster and more efficiently than my fellow students at college. It's functional fitness.

Anyways, here's my weights (after doing ~20-30 with an empty bar):

55#, 65# (miss), 65#, 70#, 75#, 80#, 85#

Form was really starting to go at the end there - but I will take bingo's advice and get some PVC piping (or how about a broomstick?) and practice practice practice the snatch. It's a great lift. I'm feeling it.

If anyone has anymore advice, please feel free to write me an email. I'd appreciate it.

Comment #56 - Posted by: Adam T at January 20, 2011 7:13 AM


Still trying to learn this movement. Practiced with light weight.

Comment #57 - Posted by: D Craig at January 20, 2011 7:18 AM

Mike, I totally respect you going half way across the room for that rep, sick work

Comment #58 - Posted by: dannygold at January 20, 2011 7:31 AM

Wednesday's WOD:
treadmill @2% incline for .25 miles
burpees as rx
db rows as rx


Comment #59 - Posted by: Kevin Bania, 28yrs, 70", 175lbs, New Berlin, WI at January 20, 2011 7:37 AM

Kingsford Charcoal, makes me smile. Well done, Troops!

Comment #60 - Posted by: michaelchasetx at January 20, 2011 7:37 AM


My wrists can't handle the snatch grip so I did 21-15-9 of 95# front squats and pullups.
Pullups were down to singles for the last set.

I did this workout in the school gym during my spare block. At this time, the at-risk kids were getting some gym time (wouldn't say they're getting a workout). These are kids with issues and they're in a separate program from the regular school population.

So.. I'm doing pullups (looking pretty ugly doing it too) when a girl walks up to me and says..

girl: Are you trying to build muscle?
me: gasp
girl: Because muscles look gross on a girl.
me: gasp..... gasp...... I'm just trying to get stronger.

I don't think I made a good impression on her and unfortunately by the time I was done and could talk, she had left.

Sigh... and that's the type of girl who could benefit the most from fitness.

Maybe I should have been 20 years younger and wearing "hotter" clothes.

Comment #61 - Posted by: JuliePlatt at January 20, 2011 7:48 AM



Comment #62 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/185) at January 20, 2011 7:49 AM


Previous pr = 95

Comment #63 - Posted by: Hale at January 20, 2011 7:55 AM


This morning we made up WOD 10192010 time 21:54, used 20lbs dumbbells.

Snatch still stuck at 80lbs. I really, really, really want a 95lb snatch.

Comment #64 - Posted by: Andrea Cross/F/115/5'3 at January 20, 2011 8:04 AM

I am psyched to see more CrossFit Kids material on the page. I went to a CFK cert in Ramona in December. The kids there were absolutely inspiring. Kudos to the folks at Brand X, and all the other CFK coaches, who are defining fitness and nutrition for future generations.

Comment #65 - Posted by: Jaffney at January 20, 2011 8:15 AM

our affiliate did:

AMRAP 20 minutes

5 deads 225/155
10 pull ups
15 med ball cleans 20/14

scaled up to 16# ball
11 rounds + 3 deads

that was a ripper!!

#63~ keep workin' girl~you WILL get that 95# snatch.

#60 Julie~ most people still look at "hot" being skinny fat. Too bad.

Comment #66 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at January 20, 2011 8:18 AM

WRT the "U-Bend," My go-to quote for life comes from Abraham Lincoln: "People are about as happy as they make up their minds to be." Sounds as simple as a choice, but there is more to it. Happiness for me is a discipline. It takes practice. Paradoxically, happiness is forged, much like fitness. Choosing happiness doesn't always make bad situations better, it cannot change facts. What it does is to provide me a positive track to get out of the funk I am in. Repeated practice builds resilience, and creates a positive internal narrative. I find that much the same as fitness insulates one against sickness, happiness insulates me against being miserable.
I am not a silly optimist, neither am I a miserable wretch. At 54, I am happier than yesterday. I cannot point to a nadir or bottom of the "U." I found Lincoln's quote while in my 30's, and it changed my life. I have children in their teens and 20's. Through all their challenges at that age, I try to remind them being happy beats the alternative, so strive for it. Forge Happiness.

No WOD today, have my first weightlifting meet this weekend. Opening with 55/70kg, shooting for 65/80.

Comment #67 - Posted by: mark monroe at January 20, 2011 8:33 AM

95, 115, 135, 135, 135, 145, 145 ( nursing shoulder injury )

Comment #68 - Posted by: DamonWV at January 20, 2011 8:43 AM

M/27/6'0/178/Day 20

First time ever snatch:

I think I tore a muscle in my lower arm the other day when I did max weights pullups, that was the limiting factor today... Not too bad considering I've never done this exercise before.

Comment #69 - Posted by: Lutz at January 20, 2011 8:43 AM

Jeff @ 2.0

Comment #70 - Posted by: Jeff & Charity @ CF Snohomish at January 20, 2011 8:48 AM


Comment #71 - Posted by: tpain at January 20, 2011 9:00 AM

@Ben: I can't believe your ignorance. I am a ten year vet getting ready to leave the military due to wounds received in combat. Whether or not I support the conflicts in which we are currently engaged has nothing to do with my service in the military. I joined to fight for my country and the freedoms that we as Americans enjoy with the full understanding that I may be sent somewhere that I didn't want to go. Correct me if I'm wrong but I believe every nation in the world has some form of military that is there to protect that country in time of need and the leaders of that country decide where their military will go and what conflicts they will engage in regardless of whether those leaders are elected or not. It just so happens that, here in America, our leaders are elected. I think if you want to enjoy the type of freedom that you describe, you need to buy your own little island and move there. You can then be the dictator of said island and the decision maker for your military, which will probably only consist of you. Any way, have fun in your world of ignorance. I will continue to support the troops regardless of my military status. I will vote in every election and, if at any time I decide I am no longer free, I will do my damnedest to find a country that offers freedom to its citizens.
To all you troops that are currently deployed, wherever you may be, thank you, stay safe and come home soon.

Comment #72 - Posted by: Matt at January 20, 2011 9:08 AM


One can't just "quit the military." I don't want to insult you, but... well, I'll leave it there. You can't just "quit." Your comment reveals a tremendous "naivete" about the military and national policy. YOU think they're unjust wars - soldiers may, but they don't get the option of just "throwing in the towel" - unless they'd like to spend some time in the cross-bar motel. See, e.g., Articles 89-92, UCMJ (Art. 90 is punishable by death in time of war).

And what if I signed up for 6 years and there weren't any wars. Then 4 years in, a war starts, and they stop-loss me, and then tell me to go to war. And I think it's not a cool war (like you). I can't suddenly "become" a conscientious objector. Getting CO status is not easy. At all.

So, people's support for the troops comes from a recognition that they've volunteered to put themselves in life-threatening situations - even in peace (by the way, which results in a lot of lost life that no one stands up and recognizes as heroic, but should) when the Nation calls them to serve. Even if they might disagree personally with the underlying cause.

It's why we also applaud Cops. They generally don't like going to domestics - because it's always an ugly mess, but they don't get to say "well, this one isn't going to be fun, nor clean cut, I think I'll sit it out..." Nor do they like going to the "man barricaded with a gun threatening suicide" but they're obligated to.

So, Ben, you seem to - well, either be extraordinarily unsophisticated or intentionally blind as to the "why" people appreciate soldiers. I suspect that's a defense to justify your own political views. The troops, LEO, first responders, don't have that luxury. And just because YOU think a war is immoral, doesn't mean it is. The national polity will ultimately decide that (I suppose), but in the meantime, someone's gotta man the guns. That's why we support them.

Comment #73 - Posted by: Dale_Saran at January 20, 2011 9:20 AM

@ ferb44
with straps my pr is 116kg, without is 115kg.
hope this helps.

Comment #74 - Posted by: Jake Rubash at January 20, 2011 9:23 AM

135 (f)
130 (f)

Comment #75 - Posted by: SB at January 20, 2011 9:25 AM

@Matt (#68): Well said. I think what you say is a very good representation of the 'pro-troop' position that seems to be widely accepted in the CF community. And thanks for your response--I suppose it's better than just being ignored!

Nevertheless, I'm unclear on how the argument goes, and I don't quite see how my arguments have been addressed. I don't have a problem with soldiers trusting their commanders; that's just part of what they've signed up for. Rather, I was taking issue with the idea that one can support the troops while objecting to the war. As far as I can tell--and I certainly may be wrong--if one thinks the war is immoral/unjust, then those on the battlefield ought not be out there. Their culpability may be less than those who give the orders, but in some obvious respect, they are participating in the badness of the war. I tried to use the weakness of the SS officers' defense as a clear instance to show that saying that a soldier is 'just doing her duty' does not excuse them. They are autonomous agents who have a requirement to see to it that the cause itself is just. The stakes are, after all, very high when one's 'duty' calls one to take human life.

And one last time, just for the record: my original comment to the effect that I was glad to see that our tax dollars were being well-spent was NOT intended as a rib on the soldiers in the picture. I meant to say that it was cool that they were doing OHS with their food. But, alas! it was a poor choice in expression.

Comment #76 - Posted by: Ben 32/5'5"/145 at January 20, 2011 9:30 AM

EJ...Lettuce? Hilarious!

Comment #77 - Posted by: Tim Fleck at January 20, 2011 9:30 AM

Getting back into it. Amazing how fast it goes even after a Burgener Olympic Lifting Cert.

Worked on Technique w/ PVC

Comment #78 - Posted by: liv4tris at January 20, 2011 9:42 AM

@Ben. I'm currently in Taji, Iraq. It wasn't my choice to come here, to spend a year away from my family, away from all that I care for. It just happens to be part of my obligation that comes with the job I took and the oath I swore. It isn't my job to decide what war I fight or where I fight it. I just happen to be someone who understands where our freedom comes from, and how we keep it. If you need to hate to make yourself feel better, look to the politicians who decide where we go and when we leave. If you really need to hate on the troops doing what their told, go ahead, we can take it. What makes being away from home for a year, living in a hole of a place bearable is the quality of people that I am stuck here with. Everyday I deal with people who live Duty, Honor and Country. People like SSG Boeh who respond to insults with class. If you really think people like this don't deserve a steak off the grill...Actually, thanks for your comments, it shows me that for every one of you there are ten who get it. So in another six months I get to go home and see my wife. And grill a steak.

Comment #79 - Posted by: Pete at January 20, 2011 9:43 AM

94lbs. First ever attempt at a 1rm

Comment #80 - Posted by: Scott at January 20, 2011 9:52 AM

Pete #75,

Where do you live? Let me know and I will grill your steak so you can take it easy.....

Comment #81 - Posted by: Rauterki at January 20, 2011 9:54 AM

#25 - I'm quite aware of practice makes perfect as that's the foundation of life:) I will attack head on!

#30 - Thank you VERY MUCH for that link!!! I will add those to my repatoire and look forward to the benefits. I like people like you who post motivating, helpful comments! People like you help others grow! Thanks:)

#42 - Thank you as well. I put in my 'work' - alwasy have, always will! Mobility WOD will go into effect today! Thanks.

Comment #82 - Posted by: Parker at January 20, 2011 9:58 AM

Ben, the SS followed what we in the United States military call "unlawful orders", a subject which every Soldier, Sailor, Airman, and Marine is well versed on. Your argument holds no water.

Comment #83 - Posted by: Matt at January 20, 2011 10:01 AM

I LOVE CF!!!!!!!! EJ you little monster.

Comment #84 - Posted by: lei at January 20, 2011 10:01 AM


Comment #85 - Posted by: lewis at January 20, 2011 10:10 AM


Bar snatches are a bridge too far for me right now; not technically capable and, consequently, too scared to try to catch the weight over my head. I worked on precursor movements; 7x1 front squats and multiple overhead squats with light weight. Should have also done cleans for speed and explosion.
I deeply dislike being unable to attempt the WOD.

Comment #86 - Posted by: CBland at January 20, 2011 10:11 AM

# 95-115-135(f)-115-120-125-130(f)

Any Help, newbie question. Next time this wod comes around should I start at 125 since that was my highest weight lifted today(of course increasing my warm up) or should I build up to it like I did today and try to go without any fails? Thanks.


Comment #87 - Posted by: JLC at January 20, 2011 10:16 AM

Run/Burpee/DB Row WOD, details there.

Comment #88 - Posted by: bingo at January 20, 2011 10:22 AM

111, 131, 141, 151, 156, 161(f), 161(PR)

Comment #89 - Posted by: Jette 41/M/5'11"/175 at January 20, 2011 10:23 AM

those look like delicious steaks. Stay safe over there, gentlemen, and keep pressing your COs to incorporate more CF into company PT! ;)

Comment #90 - Posted by: Kevin Bania, 28yrs, 70", 175lbs, New Berlin, WI at January 20, 2011 10:24 AM

Did "Grace" today - 7.23 mins. First time for Grace.

Comment #91 - Posted by: Efelis at January 20, 2011 10:25 AM

While I can respect your opinion, even if I disagree, I will mention that your logic concerning the comparison to the SS trials at Nuremberg is completely flawed. I won't completely take the time to explain it but you should do some research.

On a second note it is not a grunts job to worry about the broader cause in terms of completing his specific mission, however, he does have the responsibility to disobey what he believes to be a specific unlawful order.

I will say also that much of your thinking relates to recent articles (I believe even on this website) that refer to the widening gap between the military and the rest of society. The biggest problem is the rest of society (non serving military) have no idea what it's like to be in the military or what it takes to fight wars. They will, however, spend all day pontificating on what they believe it involves, but again this only leads to flawed logic. I of course have no idea if you served or not, and am not trying to attack you, I am only making a broader observation.

Comment #92 - Posted by: splinter at January 20, 2011 10:28 AM

Alright I feel obligated to add some more insight to this thread. Once again I am SSG Boeh on the left. Look I understand everyone's desire to express their opinion on the war/military and I think it is good for healthy discussion that is why we fight for freedom..However lets not get away from the true meaning of this picture its about fun...functional fun...I submitted this picture to show the CF community, which is one like no other full of amazing people who bond via fitness, that CF gives us the ability to not think about the ins and outs of everyday life out here. Inevitably crossfit is an outlet...Crossfit is not about who is right or who is wrong it is about helping each other reach peaks of fitness and self accomplishment that never thought imaginable it gives a 60 year old person the ability to call themselves a athlete again as well as help to better prepare a soldier for the grind of battle...so all personal views aside lets all be thankful that we live in a country that gave us the ability to express our views whatever they may be because that is why I fight for the freedom, for people to be who they want to be....Let's not forget that as crossfitters we are a family of people young and old who are their to push each other even tho they may never meet who are trying to better each other while spreading the word of functional meaningful fitness to those who currently live outside the culture that we all love and embrace...GBD!!!

Comment #93 - Posted by: SSG JEREMY BOEH at January 20, 2011 10:28 AM

Reply to Jim #4. To increase your dead lift, first get a really good power-lifting belt if you don't already have one. Warm up well before the lift focusing on stretching your back and quads. Some heavy shoulder shrugs are helpful too. Once your ready, put the belt on fairly tight. Start the lift in a deep squat with your back straight, butt low, and reverse grip on the bar. I tend to take a few controlled steady breaths before the lift, then explode keeping my core tight and pushing against the belt. Keeping your butt low will force you to lift with your legs as you get the bar moving. Once the weight is off the floor keep your back straight and think about pushing your legs through the floor. Once the bar is above your knees, complete the lock-out by thrusting your pelvis forward a bit and moving your weight from the balls of your feet to your heels. Hack squats and heavy shoulder shrugs are good supporting exercises. This helped me to get my DL PR to 585.

Comment #94 - Posted by: DW1014 at January 20, 2011 10:35 AM

115 to 145 rx'd in the globo - controlled descent no bumper plates. Still working technique and getting better...

Comment #95 - Posted by: Ted - Ocala, Florida (35/190/6'1") at January 20, 2011 10:37 AM

yesterday sucked, doing today's workout with sub powercleans (shoulder's screwed up)

Comment #96 - Posted by: Mike at January 20, 2011 10:48 AM

Also, today marks the date that I finally got the technique on the butterfly pull-up.

Comment #97 - Posted by: preacherman at January 20, 2011 10:56 AM

2011-01-20: 160 pr. Disappointed recently did 150 on power snatch.
2010-03-26: 159
2010-02-13: 140
2009-12-28: 150
2009-09-29: 140

Comment #98 - Posted by: gs at January 20, 2011 11:07 AM

3rds cfwu


Comment #99 - Posted by: nucf m/24/5'7"/155 at January 20, 2011 11:22 AM

135 - 160
Hitting 95 for some sets worked as a great warm up, giving me a decent sense of timing.

Comment #100 - Posted by: TRN III at January 20, 2011 11:24 AM

This is a very technical lift. I have never done it before. It takes a bit to get the timing down that is for sure. Like always, some very impressive weights. This is what I love about crossfit the most, learning new things and pushing the edge of the fitness envelope. Can't wait for tomorrow and to see what Tony is going to have to say about this circuit.


Comment #101 - Posted by: Rough Robbie at January 20, 2011 11:29 AM

Ben, please feel free to exercise your rights as a citizen of the United States of America, to include questioning the military about this or that. Why would I, a retired veteran of 28 active duty years in the U.S. military, say such a terrible and unpatriotic thing? Ben, you have every right to ask questions about taxpayer money because those in uniform don't...without some form of repercussion. As long as you're civil and about things, we can hang.

What scares me more than Ben inquiring about government activities are the replies from servicemembers with the attitude implying that, since he doesn't carry an automatic weapon, he has no say. THAT, my friends, is the way coup d' etats begin, and why our Founding Fathers put civilians in charge of the military.

Military troops carry weapons so people who don't need not fear those who are armed and disagree.

Having said all that, since this is a fitness website, perhaps there may be more optimal venues to air your observations.

Comment #102 - Posted by: J.T. at January 20, 2011 11:37 AM

155 lbs.

Comment #103 - Posted by: Pacers at January 20, 2011 11:43 AM

Here's a pic that sure brings back memories. The desert sucks, but somehow it makes steaks taste 100 times better.

Great work fellas!!

Comment #104 - Posted by: Josh Marenco at January 20, 2011 11:55 AM

Josh Everett is THE MAN!!! Had the pleasure of meeting him at my OLY Cert this past weekend. It was AWESOME! What an amazing experience and a STAND-UP guy.

Comment #105 - Posted by: Heidi at January 20, 2011 11:57 AM

Hey best caption wins

"Crossfit has officially changed the name of the overhead sqauts to YEAH STEAK!"

Comment #106 - Posted by: Nick at January 20, 2011 12:02 PM

24 / M / 5'9" / 135lbs

5 rounds
15ft rope climb, max reps in 3 minutes

Scaled to
5 rounds
AMRAP jumping towel pull-ups in 3 minutes

Or 2 full "ascents" in each round

Comment #107 - Posted by: BC at January 20, 2011 12:04 PM

135 PR
155 PR

Comment #108 - Posted by: Jonblaze at January 20, 2011 12:04 PM

Nice Picture!!


Comment #109 - Posted by: AJ at January 20, 2011 12:05 PM


Without trying to start a secondary argument I don't think anyone on here has said Ben doesn't have a say. Many in fact have said he has a right to his opinion and/or they respect his opinion while disagreeing with it. So far for the most part I would say this has been a fairly civil discussion.

It probably didn't help his cause that he categorized support for the troops as "blind" in his first response post. Many people related to CrossFit are serving, have served, or are close to someone who has. They have seen the sacrifice troops make and choose to support them because of it. There is nothing blind about that and people, particularly in this setting, might take that comment personal. But few have said he has no right to feel the way he does.

Comment #110 - Posted by: splinter at January 20, 2011 12:21 PM

I wish... that for just one day, I could read all these posts without someone complainaing about something. Thats all.

Comment #111 - Posted by: Jordan at January 20, 2011 12:25 PM

Buy-in: CFWUx1, snatch complex at 95, snatch complex at 135

175 F
175 F
175 F
175 F
175 F, etc.

Cash-out: Squat snatch 135x16 (all singles)

I hadn't planned on doing a half-Isabel following the heavy singles, but it was a frustrating day, since my snatch PR is 180. I actually had many more fails @ 175 than shown above, but I just stopped counting. I finally figured out that my main problem was that I couldn't seem to stay tight in the bottom of the snatch. So I decided to work on that with a lighter weight. I had only planned to do maybe 5 reps. Needless to say, I was still not comfortable in the bottom, so it took (a lot) more than 5.

Comment #112 - Posted by: Mel/37m/5'10"/175 at January 20, 2011 12:26 PM

up to 80kg, missed 85, been a long time rehabbing shoulder, felt ok but very rusty

Sq Snatch 5-4-3-2-1 reps w/60 kg touch and go

Rope climb WOD 5 x 3 min 8-5-5-3-3, no Arms

Comment #113 - Posted by: dan colson at January 20, 2011 12:31 PM


665 total
previous 630

Comment #114 - Posted by: Ticotexas M/41/69/150 at January 20, 2011 12:42 PM

Did a lot of preparation work for this wod.

1) 65
2) 85
3) 95
4) 115
5) 135
6) 155 X 0
7) 155
8) 165 X 0
9) 160 PR :)
10) 165 X 0
11) 135 X 1
12) 135 X 0
13) 135 X 0 - One on my best snatches ever; in terms of forcefully pulling mysely under and dropping into a low overhead squat position.

Comment #115 - Posted by: José: M/25/5'9"/168 at January 20, 2011 12:43 PM

OK, at least this won't get me in trouble. Here are the numbers for today's WOD:

95, 95, 105, 115 (f), 115 (f) 115, 115

I'm still not comfortable overhead as I'm not fully back on track from a nasty disc herniation in my neck from a few months ago.

Comment #116 - Posted by: Ben 32/5'5"/145 at January 20, 2011 12:48 PM

First day back from vaca. Didn't feel up for a 1RM attempt, so I did 5 RFT 5 snatches at 75 lbs., 20 double unders. Took about 5 minutes by the wall clock (the surf ate my watch!)

After: handstand practice, 20 minutes easy run.
Before: 2 rounds of jump rope (various), stretches, GHD situps, back extensions, push ups.

Good to be back.

Julie Platt, I am optimistic enough to hope that you did reach that girl in some way, or at least gave her something to think about. And who knows, you may see her again.

Comment #117 - Posted by: Kamper M/46/205/74" at January 20, 2011 12:59 PM


did this yesterday
135-145-165-175, stopped there, sore shoulders.
Got an amature oly lifting comp in 3 weeks so time to step it up!!!

Comment #118 - Posted by: steve c at January 20, 2011 1:05 PM


Comment #119 - Posted by: cscarr52 at January 20, 2011 1:15 PM

snatch (full squat)


Comment #120 - Posted by: Kevin C. (M/51/5'11"/172) at January 20, 2011 1:38 PM


Comment #121 - Posted by: Kevin C. (M/51/5'11"/172) at January 20, 2011 1:39 PM

#4JIM & anyone else having trouble with lifts: if you want more power..period(any lift)...HIPS! hip function, posterior chain commandment, command those muscles baby. lots of hip extension and flexion stretches and power lifts...get a subscription to the journal and take advantage of it. your coach should be helping you with how to improve your dip drive and power throughout. im a trainer and i work a lot with kettlebells to teach that hip awareness, and i believe that it helps more than anything, almost. everybody has there own way of coaching and going about things, but i find kbells really improve hip power and function..and flexibility! sorry for the bad grammar and misspellings, in a rush! good luck with your lifts..

Comment #122 - Posted by: lei at January 20, 2011 2:06 PM

CF Atlanta!!! Hell yeah...

Comment #123 - Posted by: PVB at January 20, 2011 2:07 PM

All full squat except last 95, form felt better! :)

Comment #124 - Posted by: brittk at January 20, 2011 2:14 PM

RE to #108:

Understood. On a side note, public perception of the military seems to swing a wide pendulum from "Thank you for preserving the freedom and peace of the Federation of Planets throughout the entire universe" to "Why do you sons of b*tches feel like you can spend $5000 of my money on each toilet seat?!" The truth is somewhere in-between.

Nick at #104: "Your highness, these steaks are yours, if you desire for us to take our lives with them, all you need do is ask...and, from your angle, are our hip creases lower than our patellas?" (badly paraphrased from "The Last Samurai")

Comment #125 - Posted by: J.T. at January 20, 2011 2:14 PM

First time doing weighted full. humbling and now I want more.

Comment #126 - Posted by: matt cosimini at January 20, 2011 2:16 PM

First things first, thank you SSG Boeh for improving the quality of life for all of the civilians over there, and defending our freedoms here.
Secondly, I thought this thread was about snatching? Today was my rest day, so instead of seeing what everyone snatched, or read questions about snatch, how-to's and advice given, all I see is big ben up there being a pussy. Thats all. Good Job to everyone who snatched today, or Overhead squatted and grilled a steak.

Comment #127 - Posted by: Kurt at January 20, 2011 2:29 PM

i have never done snatches before, so this was a bit challenging to get the form down...

1 85
2 85
3 85
4 0
5 85
6 85
7 0
8 0
9 65
10 65

total 555

Comment #128 - Posted by: Tim at January 20, 2011 2:45 PM

If the Troops only fought wars that we all agreed on then we would never do anything (except maybe invade a good vacation spot). I guess we could all just refuse and see how many they throw in jail for disobeying a direct order. That would be fun!! I serve because I love the guys to my left and right. I worked as a stock broker for 6 months, and resigned because I missed the comraderie. Took a pay cut, but much happier. Ben, you stay warm under that blanket of security, we can take the heat.

9 yrs served and still kicking. Heading to the "unjust" Afghanistan shortly.

Comment #129 - Posted by: Brett Bartlett at January 20, 2011 2:50 PM

J.T. - Ben has every right to say whatever nonsense he likes. And others (like me, a Reserve officer), have just as much right to point out why we think he's a dolt. And to even say "go away, you're bothering us." And he has the right to respond, as well. And you have the right to defend him? See?

But people on here have just as much right to be offended by his comments and express that offense as HE has to say that he thinks our soldiers are like the Nazis (his choice of analogy, not mine).

That's not how coup d'etat's happen. It's how civilized discourse and the "marketplace of ideas" works, if Locke is to be believed (and not the guy from "Lost").

P.S. Snatching went terrible today. Maxed out at 185 (25lb off usual Max), but CNS fried from doing CFT yesterday. Should have rested a day instead of playing catch up and doing two WoDs.

Comment #130 - Posted by: Dale_Saran at January 20, 2011 3:39 PM


W/U: static stretch of shoulders; 500m erg row (relaxed pace, 1:52); Burgener warm-up x2; snatch, 45#x5.

As Rx: 95-115-135-145-155 (power)-165(fx2).

Off PR by 10# (if I count the 155# power snatch). To say the snatch is a weakness of mine would be an understatement. Not something I practice very often, so really wasn't expecting much better.

Comment #131 - Posted by: rjf (Since 07-20-07. WOD no. 961) at January 20, 2011 3:55 PM


65-75-85-95-105-115-125 new pr

Full Squat at the bottom. Love me a great snatch.

Comment #132 - Posted by: Jeffery scott at January 20, 2011 4:03 PM

#27 Michael- yes, it appears that Jake used straps in the vid which, I would assume, is why his load does not appear above.

Comment #133 - Posted by: jannac at January 20, 2011 4:13 PM

165 (f)
165 (f)

Comment #134 - Posted by: Doug Sunshine at January 20, 2011 4:20 PM

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dip, handstand practice per round
Snatch 45lbs x 5-5 65lbs x 5 85lbs x 3 95lbs x 2

105lbs x 1
115lbs x 1
120lbs x 1
125lbs x 1-1-1power-F
115lbs x 1power
3 minutes rest per set
Foam roll after
Compared to 100325: 100lbs max power

Comment #135 - Posted by: Sesoku at January 20, 2011 4:21 PM

i've had problems viewing the videos for some time now. has something changed and is there a way that I can view them?

Comment #136 - Posted by: ozz05 at January 20, 2011 4:33 PM

Just want to make a comment! Thank you 2 amazing guys for serving our country! I think y'all are absolute amazing and deserve a good steak even though they aren't like home! I hope that y'all keep your heads up and know that we here in the states appreciate yalls dedication and determination to make this a fast and easy deployment! We miss y'all more then you will ever know! Keep up the good work and while I'm sleeping peacefully tonight and every night I know it's because of y'all!!

Comment #137 - Posted by: Elizabeth McCurdy at January 20, 2011 4:36 PM

First time snatching single DB.
Worked up to 75# DB (biggest DB), 3 reps.

Then did 5x5 with 60# DB.
OK Pukie, what's next?

Comment #138 - Posted by: Erik 34 | M | 72" | 100kg at January 20, 2011 4:44 PM



Comment #139 - Posted by: ferb44 192# at January 20, 2011 4:50 PM

88, 110, 135, 135 (F), 88, 98, 98

Terrible. Felt good on the first 135, the second time made me think I was gonna have to replace my friends rower.

Comment #140 - Posted by: JC (M/22/5'9"/175) at January 20, 2011 4:50 PM

One last comment and then this dead horse is beaten...

I did one thing that nobody has done (so far as I can tell). I offered an argument for a particular thesis that was clearly defined and qualified. I said that the following claim was unjustified:

A soldier who fights in an immoral war is not immoral in so fighting.

I argued from the plausible idea that autonomous agents have a moral obligation to inform their consciences of the morality of actions they undertake, even when performed at the behest of an authority. I also argued that this obligation is especially pronounced when the taking of human lives is at least part of what one is being ordered to do. For this reason, I do not think that a soldier can claim that she is doing her duty in following orders even if she disagrees with the war. So far, I've not seen anyone attack these premises.

Instead, I've seen a steady stream of ad hominems and name-calling and promises of arguments that are not forthcoming. I, however, have not disrespected anyone but sought to say why I think a particular moral claim is mistaken.

Now, this IS a fitness website, so it would be nice to stay on topic. However, CrossFit has regularly made it a point to make their position on the troops known and have politicized the site to some degree.

Either way, I think CrossFit is great, and hopefully if I ever meet any of you, things won't descend to the levels they have.

That's my final two cents, for whatever it's worth. Peace.

Comment #141 - Posted by: Ben 5'5''/145/31 at January 20, 2011 4:51 PM

At Chris comment 1: congrats on BW snatch!

A bodyweight snatch still eludes me, but I am to blame since I just don't practice snatches. And as a result, here is what I get:


Phew, I suck!

Comment #142 - Posted by: james.patrick [M/48/66"/135] at January 20, 2011 5:27 PM

Michael: 135 (f), 135, 140, 145(f), 150(f), 150 (f), 150, 155 PR
Daniel: 65, 85, 85, 90, 95(f), 95, 104

Ben, thank you for writing and for your comments.

Comment #143 - Posted by: Espinosa m/25/5'11"/165 at January 20, 2011 5:29 PM

135, 135, 145, 155, 165, 165 easy, 175 ugly form

Comment #144 - Posted by: greg 39/6'3"/215 at January 20, 2011 5:46 PM


Comment #145 - Posted by: JDisch at January 20, 2011 5:48 PM

muscle snatch :(

Comment #146 - Posted by: cort at January 20, 2011 5:55 PM

95-95-135-135-155-175(failed around 5 times)

Terrible performance. PR is 185.
Way overthinking. Should have done every minute on the minute.

Comment #147 - Posted by: justaman - liberty, sc at January 20, 2011 6:00 PM

XTRA - 165(PR)


Comment #148 - Posted by: Jeremy A. Olive at January 20, 2011 6:02 PM


Comment #149 - Posted by: Jeff Gebbie at January 20, 2011 6:09 PM

88, 110, 135, 135(F), 88, 98, 98. Terrible.

Comment #150 - Posted by: JC (M/22/5'9"/175) at January 20, 2011 6:23 PM

Multiple reps at lower weights since this was the first time attempting snatches since November.

75/95/115/125/130/then back down to 115. Back felt good but, timing was way off, bending my elbows way to soon.

Comment #151 - Posted by: Jim D. 50/m/165/5'11" at January 20, 2011 6:30 PM


snatch 1-1-1-1-1-1-1
56 67 78 83 89 94 100

I think this was my 1st time doing full squat snatch.. Looked more like power snatch and overhead squat than a real clean..

Comment #152 - Posted by: slowweak at January 20, 2011 6:44 PM



Need to work on form!!

Comment #153 - Posted by: Blackout at January 20, 2011 6:44 PM

145 Fail
160 Fail

Not a good day. PR is 174.
I think the snatch is the most frustrating lift there is.

Comment #154 - Posted by: jshep 25/6'1/210 at January 20, 2011 6:52 PM


There were a lot of heavier misses thrown in there. I think I plowed in too heavy too fast. Or maybe it's just been too long since I've done these. Topped out at the same weight as last time.

Comment #155 - Posted by: Alton 31yo, 5'11", 175lbs at January 20, 2011 6:52 PM

Spent some time working on my snatch form with a 30# and 40# bar before I started the wod.

45, 45, 45, 45, 45, 45, 55
(Still have a long way to go before my form is perfect- need to go deeper on the squat)

Then I did 30 T2Bs and 20 K2Es.

Comment #156 - Posted by: Sarah Isel (f/22/120/5'4") at January 20, 2011 6:55 PM

Previous max: 115
Next time, more warm up on shoulders/OHS

Comment #157 - Posted by: ajax at January 20, 2011 7:07 PM

WU:500m row, Burgener, SN long pull, OHS, Press

Snatch WU: 95-115-135-155-175 then WOD:


Should have gone up in smaller jumps. Nearly passed out three times. Gave blood two days ago.

CFFB: 10 rnds of LH:PC+FS+PP+FS+PP repeat with RT
used 60lb DB (heaviest we had)



Comment #158 - Posted by: brian p m/34/5'8-1/2"/169 at January 20, 2011 7:09 PM


10 rnds of LT:PC+FS+PP+FS+PP then RT with 60# DB


Comment #159 - Posted by: brian p m/34/5'8-1/2"/169 at January 20, 2011 7:11 PM

warm-up with 45#

two failed 95s due to bad form (ended up looking like a power snatch)

Comment #160 - Posted by: chavez at January 20, 2011 7:11 PM

warm-up w/45#
Two failed attempts w/95 due to form.

Comment #161 - Posted by: chavez at January 20, 2011 7:15 PM


I will try to address your point since it might only be you and me at this juncture (probably only me, actually).

War is a very complicated beast with many different facets to it. To say that "a war is immoral" can be an overstatement. Take your WWII reference for example; most people would agree that a German soldier fighting to keep or take ground in a particular battle is not being immoral, he is fighting for his country even though the overall German/Nazi motives for war are considered immoral.

In today's environment, an American soldier can have some issues about why we invaded Iraq, but as a soldier he may strongly believe in his current mission of building a school in Yusafiya, or providing security for Iraqi's making a religious pilgrimage in Baghdad, or training the Iraqi police in Taji to provide security for the Iraqi people. That soldier believes in his individual mission, much in the same way that German soldier was doing his job in an "immoral" war, without being himself immoral.

War is just an extension of politics. A soldier's job is to get themselves and their buddies home safe to their families and let the politicians worry about the rest. I know, it sounds ignorant to me and you sitting at our computers in our comforts of home but those are the facts. Just like that German soldier who only wanted to get home to his mother irregardless of the morality of his war. I don't blame him either.

And finally, if for no other reason, is it really absurd for Americans to see the website picture today and think that either one of those soldiers could be my father, my son, my brother, my neighbor, or maybe even me? And is it crazy to see those Americans and forget about politics and just want to support them? I don't think that's crazy or blind, and no logical explanation will convince me otherwise.

Comment #162 - Posted by: splinter at January 20, 2011 7:20 PM

55-65-75-85-85-85-85(worked on form today/85 is my PR.)

Comment #163 - Posted by: thinlizzie at January 20, 2011 7:33 PM

I am still new to this movement, but getting better.

Comment #164 - Posted by: Magnus 25/5'8"/160-165 at January 20, 2011 7:42 PM

CUZ #31: The short answer is you need to take better care of your hands. You need to really pamper them daily. Every night try soaking them in water until they get decently saturated. You should see dead skin show up as white/discolored/ashen. Without tearing up the good skin, scuz off all the dead skin with a stone or best, buy a tool meant for doing the same on feet (has a plastic handle and a shiney surface kind of cheesegrader-like, available at Sally's Beauty). When done, you can use some kind of intense hand lotion, but the best product out there is good old olive oil from the grocery store. Keep some olive oil handy at work, car or wherever and keep your hands moisturized. When they get supple the skin will be real flexible and won't rip. If they do rip, I agree with the thin glove alternative - spend some decent money for a set of unpadded baseball gloves, leather not synthetic.

Second thing, don't believe the hype crap about torn hands being manly like fight club. If you do that the only thing you've managed to do is sideline yourself or marginalize your full potential. It's an injury like any other. You wouldn't brag if you pulled a hamstring on a sprint. You'd just bitch about being out of training. Why would a rip be different?

Good luck!

Comment #165 - Posted by: ags at January 20, 2011 7:52 PM


I concentrated on form, fast hands, fast feet and hit the bottom on each one.

Comment #166 - Posted by: Tim_48_5-11_195 at January 20, 2011 8:26 PM


Comment #167 - Posted by: hillmanb at January 20, 2011 8:34 PM

Subbed OHS ` just like last time...


Comment #168 - Posted by: Mad Max at January 20, 2011 8:45 PM

Got to 185lb but then got really wiped. Tried some more later but my shoulders were fried. Gotta keep working...200lb is in my future, I can feel it.


Comment #169 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at January 20, 2011 8:50 PM

185lbs was my final number...couldn't get to 190. Looking for 200 soon.


Comment #170 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at January 20, 2011 8:52 PM


Comment #171 - Posted by: Chris Z at January 20, 2011 9:05 PM

EJ One of the up and coming CrossFit Kids! 2020 CrossFit Games!

Comment #172 - Posted by: dan S. at January 20, 2011 10:42 PM


135 pressed out
135 pressed out
135 pressed out

went to 115, not getting it.
115-115-125(slight press)-125(slight press)-125(slight press)-115-115-115-115-135(slight press)

need to figure this movement out.

Comment #173 - Posted by: Tim 34/5' 10/ 165 at January 21, 2011 12:05 AM


Comment #174 - Posted by: Keith M at January 21, 2011 12:06 AM


Didn't count my reps. Did a few squat snatches each with 50kg and 55kg in decent form and I think two reps with 60kg and one with 61kg (PR), but those turned out more like power snatches. I still struggle with my form on the heavier snatches. I'm happy that my tweaked shoulder from those heavy push jerks last week was working well and pain free again.

Comment #175 - Posted by: Memuc at January 21, 2011 12:49 AM

175#, tie old PR


Comment #176 - Posted by: travis reese m/24/175/68 at January 21, 2011 3:31 AM

Finally got the catch down, think i could have done 215, well see next time!

FOB Tarin Kowt Fire Dept Afghanistan

Comment #177 - Posted by: Andrew Foster m/25/5'10/190 at January 21, 2011 4:10 AM

If you don't want to get behind the troops...FEEL FREE TO GET IN FRONT OF THEM BENNY BOY!!!

Comment #178 - Posted by: booyaahhh at January 21, 2011 4:43 AM

100 (PR)
100 (fail)

Comment #179 - Posted by: Jacek at January 21, 2011 4:59 AM

36/m/190(ish; I need a scale I guess...)/5'10"

Snatches, oh how I love them, but they hate me. Today was a challenge getting under the bar for some reason. Need to work more Sn Balances...

Ended up working up to 170# then did a few sets of that until it felt comfortable, which it never did.. scaled back the weight to 135, 115 and worked hard on pulling under the bar and had a lot of success. Stopped snatching on a high note and did my Affiliate WOD:

50-40-30-20-10 reps for time of:
- double unders
- OHS (45#)
Unfortunately, not the best time, but I am going to chalk that up to being a little under the weather: 12:06

Also, the speed rope had broken so it was being held together by duct tape (country boys find a way!)

Comment #180 - Posted by: Steven M. Platek at January 21, 2011 7:23 AM



Ernest 40/M/61"/167

Comment #181 - Posted by: twiki2 at January 21, 2011 7:44 AM

5 months Post Op Rotator cuff surgery and a
Strained calf.
Worked on Dips and HSPU (assisted)

Comment #182 - Posted by: Peter In Sun City at January 21, 2011 9:08 AM

at #31
I started wearing snug fitting, heavy-duty, weight lifting gloves that have both wrist adjustment straps and a strap across the back of the hand. Rips and blisters are gone. My hands were a real mess before.

Comment #183 - Posted by: reynolds at January 21, 2011 9:18 AM

Failed on 150, got 145 repeatedly

Comment #184 - Posted by: Julian at January 21, 2011 9:30 AM

M-64-180-Snatch 1-1-1-1-1-1-1 reps
Terrible form- failed to get under bar on first 2-99-99; remaining-67x5- pwr snatch with OHS.
I think I'm going to have to spend more time on Oly lifts and progressions.

Comment #185 - Posted by: peejay2 at January 21, 2011 9:43 AM


First time snatch singles.

Comment #186 - Posted by: Benny M/41/74"/225 at January 21, 2011 9:52 AM

A very humbling workout. first time doing squat snatches. Needs a lot of form work of course.


Comment #187 - Posted by: Kevin A. m/18/179/5'11 at January 21, 2011 1:54 PM

Topped out at 165, 5 pounds under PR. Finished w snatch pulls, snatch DL 225, and "Masters WOD #1" 7.03

It's a fact - nothing feels better

Comment #188 - Posted by: Apolloswabbie 72.5 209 46yoa at January 21, 2011 3:48 PM

I am horrible at the snatch and overhead squats. Instead of doing the prescribed workout I practiced OHS and snatch for approximately 45 minutes. I started with a bo-staff then progressed to a 45 lbs bar and worked up to moderate weight from there. I made some progress in form, balance and flexibility.

Comment #189 - Posted by: Jason Crocker at January 21, 2011 3:51 PM

Well said Splinter, well said

Comment #190 - Posted by: Brett Bartlett at January 21, 2011 4:06 PM


Comment #191 - Posted by: fosterww98 at January 21, 2011 4:25 PM


Comment #192 - Posted by: myles456 at January 21, 2011 7:45 PM


Comment #193 - Posted by: MarcusG 5'9" 165# at January 21, 2011 7:47 PM

that is one of the most awesome pictures of a weber kettle. Military, weber, desert, all go together and all rock.

Comment #194 - Posted by: mark at January 21, 2011 8:04 PM




Comment #195 - Posted by: Daniel B at January 22, 2011 6:17 AM


still not completely comfortable with getting really low on the catch but more stable.

Comment #196 - Posted by: Bells 38/195 at January 22, 2011 7:01 AM


slight press out at top

Comment #197 - Posted by: Kevin McClellan 49/195 at January 22, 2011 8:22 AM

135 (power)

Comment #198 - Posted by: mcdontron at January 22, 2011 9:48 AM

3 mile run on the track (27 Laps)
155# Cleans
20 Ke's to E's.
Need to do Snatch's next time as Rx'd

Comment #199 - Posted by: dyagg at January 22, 2011 10:13 AM

145 (1/4 ohs)
145 (full ohs)

155 1rm pr

Comment #200 - Posted by: Brandon375 at January 22, 2011 11:30 AM

Thank you to the responses re' tearing up my hands with the kipping pull ups. Some great ideas.

Comment #201 - Posted by: CUZ at January 23, 2011 12:08 AM

155(fail x 7)

Comment #202 - Posted by: collard at January 23, 2011 6:50 AM


Comment #203 - Posted by: amped 36/M/195/6' at January 23, 2011 7:47 AM

SHL - 1.5 hours
Nothing left for the snatch.

Comment #204 - Posted by: Montana03 at January 23, 2011 2:12 PM

age 21 bw 170

weird workout. i worked my way up to 155. got that. then jumped up to 165 for a pr and missed it about 4 times. i sat around and talked to brian t for awhile, then he convinced to to try 170. barely missed that one. then i dropped back down to 165 and got it for a pr. i had to adjust myself when i came out from the bottom but still got it.

so technically, the numbers would be

155/165(f)/165(f)/165(f)/170(f)/170(f)/165 pr

Comment #205 - Posted by: Chris S at January 23, 2011 9:26 PM

62kg (f)
62kg (pb)
62kg (pb)

Feel like i need further coaching

Comment #206 - Posted by: JT at January 23, 2011 10:21 PM


40,45,47.55, 52.5, 55 fail,55 kg

Comment #207 - Posted by: Mickop at January 24, 2011 11:52 AM

140 (previous pr was 160 – obviously not correct form)
Went through the first time but form was not low enough…. went through all reps again with complete form and past 90 degree at knees – still need some work

Comment #208 - Posted by: Kevin - M/190/6'/39 at January 24, 2011 2:50 PM

115 f

3 rds for leisure

250 m row
500 m row
750 m row

Total 4500 m rowed!

Comment #209 - Posted by: al deezy at January 24, 2011 3:49 PM

snatched prove to be difficult so i held off them and just practiced some over head squats till i get my form down.

max over head squat 105lb

Comment #210 - Posted by: Dexter 18/6'0"/145 at January 24, 2011 6:46 PM

Snatch reps 1-1-1-1-1-1-1

45-65-75-85-95-100-105(failed when coming up from squat)

Comment #211 - Posted by: knodes at January 25, 2011 2:46 AM

R-Snatch- 65,75,85,95,100,105,115

D-Squat- 115,135,145,155,165,175,185

Comment #212 - Posted by: BigCurly13 at January 25, 2011 7:04 AM


been gone for awhile, was pleased to get a pr so soon.

Comment #213 - Posted by: illis m/29/160/5'10 at January 25, 2011 10:53 AM

did 6x3 w/ 85 lbs... need to work on technique

Comment #214 - Posted by: holmes11b at January 25, 2011 9:56 PM

155power snatch
165(old pr from before I was without bumpers for a while)

Almost got 170 twice, but couldn't quite balance it at the bottom.

Comment #215 - Posted by: Shane/32/6'/195 at January 26, 2011 12:48 PM

Scaled: Snatch 1-1-1-1-1

100, 110, 120, 130, 140

Comment #216 - Posted by: CER - M/36/205/6' at January 26, 2011 5:01 PM

Needed to practice catching the snatch in the squat position for proper form.
65 x 3
65 x 3
65 x 3
75 x 3
75 x 3
75 x 3
75 x 3

"Mrs. Miyagi"
85 (PR)

Comment #217 - Posted by: Miyagi m/30/169.8# at January 26, 2011 5:35 PM

125 (f)
155 (f)
155 (pr)

the 155 took me about 5 tries but i did get it. my previous pr was 140

Comment #218 - Posted by: Raph at January 26, 2011 6:36 PM

Scaled WOD: Snatch 1-1-1-1-1

100, 110, 120, 130, 140 lbs

Comment #219 - Posted by: CER - M/36/205/6' at January 26, 2011 7:21 PM

155 (f)

Comment #220 - Posted by: DajM M-33/5'7"/153 at January 26, 2011 9:24 PM

First time ever snatching. Fun lift.


Comment #221 - Posted by: Henry at January 27, 2011 8:14 AM

sub back squat

245, 275, 295, 305, 315, 275x5, 225x10

Comment #222 - Posted by: MikeyPaul/m/29/170/5'8" at January 27, 2011 5:35 PM

Snatches 1 rep @ 95/100/105/110/115/115/120

Comment #223 - Posted by: RB at January 27, 2011 6:09 PM


...havent hit these in a very long time b/c of this knee issue!

hit a 5k row in the morning

30min AMRAP
10 db burpees at 20#
10 pullups


Comment #224 - Posted by: Jen Osborn f/26/170/5'11 at January 27, 2011 6:51 PM

CFWU-3. Pushups instead of HSPU 3rd.
Disappointing. Something wrong with tech. Maybe bending arms too soon. Need better hip ext.
3/25/10: 95,105,115,125,130,135,140
12/28/09: 95,105,110,115,120,130,135
9/29/09: 95,105,115,120,125,130

Comment #225 - Posted by: jrm at January 28, 2011 7:21 PM

gotta practice this...

125 (f)
125 (f)
125 (got it but ugly)
95 3x5

Comment #226 - Posted by: schinizel/m/32/5'8/150ish at January 29, 2011 8:22 PM

3 position work. Power snatch/full snatch 45, 55, 65, 75, 75, 85

Work sets: 7 rounds, power then full at 95#

Comment #227 - Posted by: Mike Honcho M/32/5'10"/180 at January 30, 2011 12:59 PM


95-115-125-135-145(power snatch then squat)-145(Fail)-145-150

PR is 155, need to work on the snatch

Comment #228 - Posted by: Adam Hamm at January 30, 2011 6:23 PM


Comment #229 - Posted by: Dennis M/27/6'0/190 at February 1, 2011 3:08 PM

Good warm-up and stretch for Athletes 4 Athletes event.

Comment #230 - Posted by: MNinKC at February 2, 2011 10:34 AM

CFWU x 3

Awful at these, no flexibility.

95#s across the board and not nearly deep enough. Dang.

Comment #231 - Posted by: F15E_WSO/M/48/180 at February 2, 2011 12:42 PM

power snatch

165 pr

Comment #232 - Posted by: bookworm at February 4, 2011 10:27 AM


Comment #233 - Posted by: MoGreene at February 9, 2011 4:07 AM

Me: 44yo/M/5'10"/184lbs/18%BF

Warm Up: Greg A's Warm Up + Bergener Warm Up.

WOD: Snatch

45lbs x 5
55lbs x 5
65lbs x 5
75lbs x 5
85lbs x 5
95lbs x 5
100lbs x 1-1-1-1-1-1-1

Cooldown: 100 Burpee Pull-Ups 16:34

Have Fun, Train Hard,


Comment #234 - Posted by: CrossfitBilly - Olympic Crossfit at February 10, 2011 7:39 AM

WOD #35 - Got around to this one today as part 1 of 2 workouts. First time snatching for max since high school so didn't really know what to expect. Started pretty light and went up to fail. Snatch - 7 x 1

CF Warmup - 3 x 10
Weights - 95, 115, 135, 155 (fail, not one motion), 155 (fail, not one motion), 155 (fail, up in one motion but couldn't get under the bar), 145 (PR).


Comment #235 - Posted by: Pat Overton at February 10, 2011 9:56 AM

52.5k pb

Comment #236 - Posted by: zenoperegrinus at February 11, 2011 8:42 AM

40kg - 50kg - 60kg - 70kg- 80kg - 84kgF-84kgF

Comment #237 - Posted by: Edwin 28/M/68"/170 at February 25, 2011 8:43 AM

165 lbs. Strict squat snatch. Had to save it since I lost balance while coming out of the squat. Warmed up and did 3 heavy attempts. 125/145/165

Comment #238 - Posted by: Jeff Chalfant- 31/5'10"/164 at March 4, 2011 4:39 PM

165 lbs. Strict squat snatch. Had to save it since I lost balance while coming out of the squat. Warmed up and did 3 heavy attempts. 125/145/165

Comment #239 - Posted by: Jeff Chalfant- 31/5'10"/164 at March 4, 2011 4:42 PM

Burgener warmup
115x2, 95x4 practice for form

Comment #240 - Posted by: Doug at March 15, 2011 4:37 PM

WOD: Despite daily BWU's I still have yet to be able to find balance in this lift...Ill keep trying. Weights as follow: 85-95-105-115-125-135-135. After 105 my lifts were basically a power snatch followed by an overhead squat. :0/

Comment #241 - Posted by: Seth (M,32,6'3",215) at April 11, 2011 10:28 AM

Any chance we can get a Facebook Share button on photos and/or videos. I would love to share Hector's video to encourage people to visit this site.

Comment #242 - Posted by: Matty at April 19, 2011 7:14 AM



Comment #243 - Posted by: Bill Gibson at April 20, 2011 7:56 PM


95 (pr)
100 (pr)

Comment #244 - Posted by: jiggastemple at April 26, 2011 11:01 PM

Power Cleans

165 (PR: 185)

Comment #245 - Posted by: Manchild at October 31, 2011 12:50 PM


Comment #246 - Posted by: dcyn at December 1, 2014 4:37 PM


Comment #247 - Posted by: William M. at January 30, 2015 11:38 AM
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