February 28, 2011

Monday 110228

Hang power snatch 3-3-3-3-3 reps

Post loads to comments.

HollandL1_StamfordL1_PetawawaL1_MiltonL1_CrossroadsL1_RamonaCFK_NatickCPC_th.jpg

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CrossFit Level 1 Certificate Courses: CrossFit Twente, CrossFit Conan, Petawa, FirePower CrossFit, Crossroads Physical Therapy.
CrossFit Kids Courses: CrossFIt Brand X.
CrossFit Coaches Prep Course: CrossFit New England.


"Don Hasselbeck: My CrossFit Story", CrossFit Journal preview video [wmv] [mov]


"CrossFit Scottsdale Plans For The CrossFit Games Open" - video [wmv] [mov]


"Never give in.. never, never, never, never, in nothing great or small, large or petty, never give in except to convictions of honour and good sense. Never yield to force.. never yield to the apparently overwhelming might of the enemy."
- Winston Churchill

Posted by lauren at February 28, 2011 5:00 PM
Comments

I have been to many crossfit gyms and hands down Crossfit Scottsdale is the best. Family the first time you meet them. Way to go 'guys'

Comment #1 - Posted by: kevenator at February 27, 2011 5:07 PM

Great cert this weekend. Couldn't thank you guys enough. Just makes me realize even more how lucky I am to be in such a wonderful community. Left me wanting more! Thanks a lot!

Comment #2 - Posted by: Kendra Hall at February 27, 2011 5:09 PM

Churchill was the man, it’s true I’ve seen it a thousand times once you quit you’ll do it again…

Comment #3 - Posted by: Rubes at February 27, 2011 5:14 PM

Chris, Pat, and EC,

I learned a great deal, and took away many great cues and coaching tips from you guys and the other trainers that attended the Coaches Prep Course at CFNE. Thanks for a great weekend.

Semper Fidelis,
Vic

Comment #4 - Posted by: Vic at February 27, 2011 5:17 PM

CPC'ers at CFNE: thanks for being such an AWESOME group. Loved the energy, participation, questions.... and the BOOTS!

Comment #5 - Posted by: ec at February 27, 2011 5:21 PM

Thanks to Ec, Chris, and Pat for a unreal coaches prep this weekend. I thought you guys did a great job with everything. Thank so much.

Comment #6 - Posted by: Billy at February 27, 2011 5:35 PM

What a great time we had this weekend at Firepower CrossFit. The trainers were simply the best and the owners were awesome. All the atheles really pushed hard all weekend. It was a blast training with you guys and hope to see you all again at other CrossFit events.

Special shout out to Lindsey and the owner George. Stay safe out there.

Comment #7 - Posted by: JF Lauzon at February 27, 2011 5:38 PM

Sunday night, CFE, row 1500(1:00)1500
3:45/3:34

Comment #8 - Posted by: brian p m/34/5'8-1/2"/169 at February 27, 2011 5:58 PM

Awesome cert this weekend at Hybrid. Thanks to all the coaches you guys were all great, really learned so much!!!!!

Comment #9 - Posted by: Chubaka at February 27, 2011 6:02 PM

Crossfit Sri Ram Ashram, India

Gautam 40-kg-45-50-55-60kg(f)
Arvind 35kg-40-45-50-55kg
Ravi 30kg-35-40-45-50
Rajpal and Shubham (learning this move for the first time)
10kg-15-15-20-25kg

Comment #10 - Posted by: rashmi at February 27, 2011 6:11 PM

Just watched the Women of the 2010 Games video from yesterday. A smutty picture here and there doesn't offend me, but I wonder why this site wastes its time with such things when the sport is represented by "real" women who are strong, athletic AND sexy. Featuring these ladies more frequently rather than the occasional one off smut picture gets my vote.

Comment #11 - Posted by: TRuss at February 27, 2011 6:41 PM

Churchill was a heavy drinker....a powerfully convicted speaker....the combination of the two is perhaps why the redundancy of the word NEVER is present in this quote.

Comment #12 - Posted by: JD at February 27, 2011 6:42 PM

Thanks for coming out to snowy Petawawa for the Level 1 this weekend. Joe, Miranda, and Nadia were awesome! Everyone learned tons and had a great time.

Hobbes (the Airedale) had a blast, he's definitely coming out to other Certs!

Comment #13 - Posted by: Mike G. at February 27, 2011 6:47 PM

As per, Churchill said it well. Many thanks

Comment #14 - Posted by: nathan 31/5'9"/160lbs at February 27, 2011 6:57 PM

The Games Open - Whether an athlete trains and competes solo in a garage gym, or in a group setting at an affilliate box, the playing field is truly LEVEL. CrossFit Nation!!!!!!!

Comment #15 - Posted by: JD at February 27, 2011 6:58 PM

heather ben james joe austin chuck.... you were an amazing team this weekend! thank you!

Comment #16 - Posted by: greg and suzieq at February 27, 2011 7:34 PM

Wasn't CrossFit started in a garage? Shouldn't everything you do in your garage matter?

Comment #17 - Posted by: Scott at February 27, 2011 7:42 PM

CF Kids Course was great, learned tons - lots of valuable practical information

Comment #18 - Posted by: Nuno at February 27, 2011 7:52 PM

What people do in thier garage/basement/backyard/livingroom/park matters.

Comment #19 - Posted by: Prolix at February 27, 2011 8:36 PM

Awesome CPC at CFNE this weekend...Huge thanks to EC, Speal, and Pat Sherwood. Amazing professionalism, samurai coaching, and great all around advice. Oh, and Sherwood's favorite...it was FUN. Definitely improved my coaching considerably.

Comment #20 - Posted by: Daigle at February 27, 2011 9:02 PM

Great video Luke and Naj! Putting an event like that on is NOT easy! I appreciate that and am proud of your hard work! Keep it up CrossFit Scottsdale! "Time to put your money where your mouth is!" LOL! Love you guys!

Comment #21 - Posted by: Maribel-LaLanne Fitness at February 27, 2011 9:50 PM

Thanks for the Churchill! That guy was a font of wisdom and bad-assery!

Here's my fav from him:

"When you intend to kill a man, it costs nothing to be polite."

W.C.

Comment #22 - Posted by: I am Jack's Will at February 27, 2011 9:58 PM

@ Brian #35: You should enter those times at Concept2. I'm almost sure that's a world record...?

Comment #23 - Posted by: B747-8 at February 27, 2011 11:14 PM

dude in the collingwood t-shirt at L1 cert @ firepower CF - should have been more front and centre !

carna pies !

Comment #24 - Posted by: BL at February 27, 2011 11:25 PM

What a great weekend we had over at CrossFit Twente.

Thanks to Karl, Jami, Nolan, Mads, Courtney, Jon & Steve!!

I had a blast, and learned so much .. and like Karl said: "We are the one" now!! Seeing binary codes in green, instead of zero and ones, we now see F, C, P!!

You guys were awesome. And again thanks for showing that, this is a great community to be in and we all need to be proud to be apart of this, and to show others how great it is too!!

So now for the complaints ...

Ok, Karl like i said i have to do this ... Those shorts, i mean come on!!! ;-) Hehe!

Just kidding! Please stay yourself, that was what made it such a great weekend after all.

Thank you!

Comment #25 - Posted by: Junior Edelman at February 27, 2011 11:58 PM

Terrific level 1 at Crossfit Twente!! Karl, Steve, Jami, Mads, Courtney, Nolan and Jon thank you so much for the great weekend! You guys were truly inspiring!

Comment #26 - Posted by: Daniel V.H at February 28, 2011 12:04 AM

Good choice, delivered to the Old Boys of Harrow Oct 1941...Churchill galvanised an entire nation, when overwhelming odds were stacked against them...Get into character by pushing your jaw forward and playing your fav war movie battle scene as background...its an empowering speech, especially if you get the pauses right! :]

Comment #27 - Posted by: Darren AFS Crossfit at February 28, 2011 12:19 AM

Karl you are the man!!! This weekend was a great experiance! I will def. keep in touch with you brother!!

Comment #28 - Posted by: Brandon at February 28, 2011 12:32 AM

CrossFit Örebro, Sweden
(did this yesterday)

Hang power snatch 3-3-3-3-3

60kg, 60kg, 65kg, 65kg, 70kg

Comment #29 - Posted by: Prim at February 28, 2011 12:39 AM

M/28/75kg

as rx`d

65kg on all sets

Comment #30 - Posted by: haavardm at February 28, 2011 1:04 AM

Great cert this weekend at Crossfit Conan. Dennis and the crew were awesome and answered many additional questions I had during down time. Couldn't have been a better weekend!

Comment #31 - Posted by: Kevin K at February 28, 2011 2:06 AM

Pretty new to powerlifts, felt half retarded with weight over my head the last couple of workouts. 115x3

Comment #32 - Posted by: L Shaw/6'3/200/35 at February 28, 2011 3:30 AM

I have been to many Crossfit Gyms and Few if any have the 'family' that is at Scottsdale. No no matter your ability they always make you feel like a rockstar. Hats off to Crossfit Scottsdale and their Family.

Comment #33 - Posted by: kevenator at February 28, 2011 3:42 AM

95,105,115,125,135- on min load build then 30 power snatches for time w/80lbs 1:10

Comment #34 - Posted by: mike d 146 5'7" 35 at February 28, 2011 3:54 AM

"Men in business affairs come near perfection, then fail. If they were as attentive at the end as at the beginning their business would succeed." Lao Tse, The Tao Teh King. Coach, your marvelous staff at the CrossFit-Conan Level 1 Cert (Dennis, Jenn, Nicole, Bobbi, and Kurtis) this past weekend certainly were a reflection of your upright integrity and high standards. Thank you one and all for your professionalism, your attentiveness, and your kindness. John S.

Comment #35 - Posted by: John S. at February 28, 2011 4:41 AM

m/42/5'6"/145

95-100-100-100-105

Comment #36 - Posted by: duane at February 28, 2011 4:44 AM

m/26/195/70''

155f
155f (didnt get it the first time)
145
145
145
155

Comment #37 - Posted by: gino at February 28, 2011 4:50 AM

m/32/6'0"/211

75-85-95-105-115

Comment #38 - Posted by: Aaron D. Selph at February 28, 2011 5:00 AM

F/40/5'6"/150

35-55-65-75-80

I think these were more of a jumping muscle snatch toward the end, if there is such a thing. Need the demo videos!

Comment #39 - Posted by: mom to five at February 28, 2011 5:07 AM

115-125-137(f)-125-130(f)-120-125

Comment #40 - Posted by: travis reese m/24/175/68 at February 28, 2011 5:21 AM

well tried this and failed them all, most if not all were pushed out.... will work on them for next time. i am just not ready to get under the weight.. probably should have lowered the weight, but oh well take it easy.

85-95f-95f-95f-95f

Comment #41 - Posted by: bert at February 28, 2011 5:50 AM

The CrossFit Kids course at CrossFit BrandX was awesome. Great facility, great instructors, and great course.

Thanks to the Martins and Todd Widman!

Comment #42 - Posted by: Phong Nguyen at February 28, 2011 6:03 AM

Burgener warm-up, then:
95 / 95 / 105 / 105 / 85

Comment #43 - Posted by: NAMWIZ at February 28, 2011 6:06 AM

95-95-115-115-115

Comment #44 - Posted by: gb 43/m/71"/185# at February 28, 2011 6:10 AM

@ #8 brian p
what is your background in rowing, that is damn impressive! youre saying that you are doing 1:15/1:11 pace for those rows?

do you credit a rowing background or crossfit or crossfit endurance?

Comment #45 - Posted by: Mike D M/27/6'0"/183 at February 28, 2011 6:15 AM

Joe, Miranda and Nadia, thanks for coming up to the Great White North to give us the Cert that many of us have been waiting quite some time to do. I had a blast and learned that I have a long way to go to master the basic movements, but I am on the right path. Take care!

Comment #46 - Posted by: James L at February 28, 2011 6:37 AM

Make sense??..... Hell yeah!!...... Sweet...

Thanks Karl, Jami, Nolan, Mads, Courtney, Jon & Steve for a perfect and inspiring weekend!

Comment #47 - Posted by: Barbara at February 28, 2011 6:37 AM

Awesome level 1 at Crossfit Conan with Dennis, Jenn, Bobbi, and Kurtis. great instructors with a wealth of knowledge they readily shared the entire weekend. I am glad that they were my instructors. Everyone on the East Coast should check out Crossfit Garden City :)

Comment #48 - Posted by: Bryan at February 28, 2011 6:42 AM

@BL #23 - good spot. He's clearly afraid of the footy, just like the Travis Cloke is afraid of the goals!

Front and centre reference did get a laugh though. Good to have some non-military references on this board for a change.

Comment #49 - Posted by: Jake at February 28, 2011 6:50 AM

M/43/5'11"/190

95-105-115-115-115

Comment #50 - Posted by: nutfam at February 28, 2011 7:04 AM

Thank you Karl, Jami, Nolan, Mads, Courtney, Jon, Steve and Drake for the Level 1 Trainer Course @ CrossFit Twente. Well organised and I have learned a lot. I passed the test, and even better... Mads and all the people cheering made me do my first Muscle Up!

Comment #51 - Posted by: Joris at February 28, 2011 7:06 AM

Never done this lift before:
45/55/75/95/65/65

Comment #52 - Posted by: Rggr at February 28, 2011 7:21 AM

65/75/85/95/85

Comment #53 - Posted by: Hale at February 28, 2011 7:21 AM

24/M/5'5/140lbs.

A bit off topic, but, theoretically, since i can power clean 185lbs, i should be able to squat-snatch the same amount of weight?

I read this a good while back, wondering if anyone can validate it.

Thanks...

Comment #54 - Posted by: Chach at February 28, 2011 7:22 AM

95,115,125,130,135

It was fun trying to generate power that quickly from mid thigh.

M/38/184 lbs.

Comment #55 - Posted by: DamonWV at February 28, 2011 7:28 AM

Nice work Luke & Naj –
Friday Night Fights at CrossFit Scottsdale is exactly what CFHQ wants to see. Way to show em’ how it’s done… I’m excited for you, your students and everyone in Scottsdale!
3-2-1 GO.

Comment #56 - Posted by: Chris LaLanne at February 28, 2011 7:44 AM

95/115/135/135/145

Was going to try 155 for the last set, picked up the bar, laughed at myself, and dropped to 145. I've been doing the Burgener warm-up regularly and, must say, it's helped immensely. Previous 1RM was 125.

Comment #57 - Posted by: Matt at February 28, 2011 7:57 AM

Great cert this weekend at crossfit Conan/hybrid athletics. Learned a ton from Dennis, Jenn, Nicole, Bobbi, and Kurtis. Keep up the great work! Thanks also to Rob and the whole crew at hybrid for a great gym to train in.

Comment #58 - Posted by: David m at February 28, 2011 8:00 AM

M/38/5'10"/195

***FRAT***

I have never even tried to do these before, had no idea what I was doing. Josh Everett probably would have cried had he been watching.

65,75,95,105,115,120(f)

This was done in a hurry after my 5x5 back squats with 225# (PR!)

~Never Quit!

Comment #59 - Posted by: Playoff Beard at February 28, 2011 8:03 AM

75-85-95-105-95

Dropped back down to 95 because of a wide landing on 105 for the third rep. Did power snatch 1RepMax today and got 135. Probably could have gotten more if I didn't do it right after today's wod but i was curious if i could get 135 because i did isabel the other day and they were all squat snatches-i didn't know i could power snatch it.
Dynamic effort press @ 70% of max. 8x3 @ 95#

Comment #60 - Posted by: Chris B. 18/150/5'9 at February 28, 2011 8:11 AM

65-70-75-80-85

Comment #61 - Posted by: Annaminh 37/F/120/5'4" at February 28, 2011 8:13 AM

135#. more weight resulted in not being a power snatch.

Comment #62 - Posted by: sbennett at February 28, 2011 8:17 AM

The CrossFit Kids Cert this weekend was amazing. The team at Ramona put on a great class sharing so much knowledge and experience. One of the best experiences and thing I have done in CrossFit. This cert did not just help me understand working with kids program but helped me overall as a coach/trainer.

Comment #63 - Posted by: Annie at February 28, 2011 8:34 AM

M/38/6'3"/252 CF DOB 2/7/11
SWOD DL recovery week 3x5 (145-185-225)
WOD 5x3 Hanging Power Snatch (65-95-115-135-135) 1RM of 150lbs. Finished my shoulders of doing 95lbs for 5 then until failure (10).

Comment #64 - Posted by: fitefire12 at February 28, 2011 8:36 AM

good job Oxana for passing your L1 @ Conan this weekend. keep beastin girl!!!

Comment #65 - Posted by: lei at February 28, 2011 8:46 AM

115 125 135 145 150
First 2 were rx's, last 3 were hang power clean and jerk to avoid shoulder problems. Didn't go real heavy, very tired from work.

Comment #66 - Posted by: ScottMacArthur at February 28, 2011 9:14 AM

As prescribed

30 - 50 - 60 - 70 - 90 (2 x presses, 1 x good form)

Comment #67 - Posted by: Phil/40/5' 10"/207/Crossfit BD: 19 Sep 2010 at February 28, 2011 9:17 AM

Carole
F/52/5'6"/133

55-60-65-70-70

Kevin
M/51/5'11"/172

95-95-100-105-110(f)

Comment #68 - Posted by: Kevin C. at February 28, 2011 9:23 AM

my snatch is terrible :)

warmup to load then 85-95-105-115-125 (f), got the middle attempt over my head but first and third of 125 didn't quite make it

Comment #69 - Posted by: matt cosimini at February 28, 2011 9:31 AM

85-95-115-105-110

Comment #70 - Posted by: Ben 32/5'5"/142 at February 28, 2011 9:39 AM

95x3
105x2

Comment #71 - Posted by: chavez at February 28, 2011 9:45 AM

M/23/6-3

135,155,165,170,170

THEN 3 SETS OF 10 AT 135

Florence SC

Comment #72 - Posted by: Bryant Smith at February 28, 2011 9:50 AM

Thanks to Dennis Marshall, all the trainers, and the crew at Hybrid for a great Level 1 course weekend at Stamford !!!!

Comment #73 - Posted by: Alex Verga at February 28, 2011 9:55 AM

I was lucky to spend the weekend with Mark Bell and Jesse Burdick (not to mention 3 awesome trainers from my own gym - Jesse Ward, Abi Grove and Justin Randall) at the CF Powerlifting Cert. Anyone seriously wanting to get strong, make the effort and go to a powerlifting cert and learn from THE best! Amazing weekend - time to get strong!

Comment #74 - Posted by: Lindsay at February 28, 2011 9:57 AM

33/m/5'10"/220

I need to practice this movement more often.

95
105
115
125
135

Comment #75 - Posted by: D Craig at February 28, 2011 10:02 AM

our affiliate did 3 rounds of:

1 min ski erg for meters
1 min rest
1 min pull ups
1 min rest
1 min row for meters
1 min rest
1 min db hang squat cleans 40/25#

TOTAL: 1529
should have pushed more on the rower and ski erg.

Comment #76 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at February 28, 2011 10:07 AM

Good to see a true hero get quoted on here. The man who single handedly built the right relationships, made the right decisions, had the right ideas and delivered the moral needed to win WW2. The world owes this man immense respect and gratitude.

Comment #77 - Posted by: Dave at February 28, 2011 10:07 AM

Thanks for the great experience at Firepower this weekend. I learned a lot, had fun and met some great CrossFitters. The Red Shirts were awesome in their attention to detail, professionalism, and fun. Thanks and best of luck in the upcoming events! TJ

Comment #78 - Posted by: TJ at February 28, 2011 10:11 AM

As a garage gym'r (see main page vid from 2/11) I frequent many different Crossfit gyms. I have everything any full scale Crossfit gym has and more. Luke has welcomed me to workout with him with open arms. He has even bragged to his paying students about my setup. What he doesn't say is how much my game raises when I visit. His coaching professionals can see chinks in my armor that neither my dog or other under experienced enrhoustic participants can see. Neither Luke or any of jos staff had ever said anything but positive comments reguarding any home gym set up. Don't take my word for it drop on and see for your self. It IS the essence of CROSSFIT.

Comment #79 - Posted by: Kevenator at February 28, 2011 10:24 AM

Hang power snatch 3-3-3-3-3 reps:

65-75-85-90(f)-85(f)

Best set 85#

Comment #80 - Posted by: Jonathan Offen at February 28, 2011 10:27 AM

95,115,115,135,135
no dropping between reps.

Comment #81 - Posted by: B-Mo M/6'/190/33 at February 28, 2011 10:36 AM

95/115/120/130/135. This is tough.

Comment #82 - Posted by: preacherman at February 28, 2011 10:36 AM

95-105-115-125(f)-125(2)

Comment #83 - Posted by: SB at February 28, 2011 10:37 AM

95 - 135 . . .
. . . and glad to back on the Main Site after getting over a back strain. I did get a lot of swimming done, though.

Comment #84 - Posted by: TRN III at February 28, 2011 10:40 AM

85-95-115-115-125(2)

Comment #85 - Posted by: mlt at February 28, 2011 10:40 AM

Jeff @ 2.0
135-155-165-175(1)-170
165# without dropping the bar between reps.
170# dropping the bar between reps

Comment #86 - Posted by: Jeff & Charity @ CF Snohomish at February 28, 2011 10:41 AM

115
135
155
175(F)
160

Comment #87 - Posted by: Jonblaze at February 28, 2011 10:58 AM

w/u: WOD: 3,3,3,3,3
2 Rds: 45, 50,55,60,65(F-2)
Samson Stretch 55(3 Reps w/OH Squat)
OH w/ PVC
P/U w/ Rope: 7,5
Lunges
GHD
Dips: 5,5

Comment #88 - Posted by: liv4tris at February 28, 2011 10:58 AM

Monday 110228
Hang power snatch 3-3-3-3-3 reps

1. 125lbs
2. 125lbs
3. 130lbs
4. 130lbs
5. 135lbs

6. 140 f,f,f,f,f,f,f, 1xrep

Comment #89 - Posted by: NikNichols42yo 5'7'' 165lbs at February 28, 2011 11:01 AM

never done these any pointers?

Comment #90 - Posted by: duffy1298 at February 28, 2011 11:03 AM

3 rds cfwu

95
105
115
125(3f)
115

Comment #91 - Posted by: nucf m/24/5'7"/155 at February 28, 2011 11:03 AM

135
145
150
155 failed
155 (2 out of 3)

Comment #92 - Posted by: Law at February 28, 2011 11:09 AM

111, 121, 136, 141(f), 141(2 of 3)

Comment #93 - Posted by: Jette 41/M/5'11"/175 at February 28, 2011 11:15 AM

m/32/5'8"/170lb

2rds cfwu

then CFNE "Baileys"
5 Rounds for time:
-15 deadlifts, 225lb
-10 HSPU to 25lb plate
- 5 MU (15 pull ups, 15 dips)
25:43
87 153 167
550 Cal

then Hang Power Snatch 3-3-3-3-3
95
105
115
125 (2 out of 3)
125

Comment #94 - Posted by: Adam Hamm at February 28, 2011 11:29 AM

23/m/170

115/120/125/135(2)/130

Comment #95 - Posted by: Chadix at February 28, 2011 11:36 AM

70-95-105-115-125(2x's)

Tough move, but great to keep practicing and getting stronger.

m/37/6'1"/205

Comment #96 - Posted by: Rough Robbie at February 28, 2011 11:43 AM

45
65
75
85
95(2)
65
65

Comment #97 - Posted by: brittk at February 28, 2011 11:47 AM

m/27/170/6'

95/105/115/125/135

hard to keep good form on last set, but got it

Comment #98 - Posted by: Dan at February 28, 2011 11:49 AM

m/40/190/6-02

Subbed hang power cleans (shoulder), practiced hang power snatches.

95/115/115/115/115

Comment #99 - Posted by: Pete at February 28, 2011 12:09 PM

115
125
135
145
155

155 was ugly - wide feet and pressed out. The rest felt solid.

Buy-in: Normal warm-up plus mWOD #183.

Cash-out: Power snatch form work, from various positions (ground, knee, mid-thigh, hang) @ 115#. Then 2 muscle-ups with as little kip as possible.

Comment #100 - Posted by: Mel/37m/5'10"/175 at February 28, 2011 12:13 PM

45, 65, 85, 95, 105, 115

Comment #101 - Posted by: ccraft at February 28, 2011 12:13 PM

M/21/155/5'10''

95/105/115/125/135

PR!

Comment #102 - Posted by: Logan at February 28, 2011 12:17 PM

M 31 6' 195#

95
115
115
135
135
135
135
used straps. felt like it was good technique practice as i pulled to full hip ext then sat back into overhead catch @ approx 1/4 squat. nice and stable on the heels. felt like a good wod. probably could have done more # / set though. but rep speed was crisp

Comment #103 - Posted by: Kateaux at February 28, 2011 12:32 PM

95-115-135(PR)-140(f)-95

Comment #104 - Posted by: Jim M/32/5'5"/167 at February 28, 2011 12:38 PM

T/F question for a firebreather out there:

if you never "ghost the weight" (or drop it from any height) then you must be getting a "negative"? right?

what are the implications of this? have been controlling the weight bc i am crossfitting on a second floor. is this advantageous or does it diminish the desired effect>

Comment #105 - Posted by: Kateaux at February 28, 2011 12:40 PM

Rx'd 95-95-115-115-125-125-135(1 ugly, then fail)-135(f).
C&J singles 135-155-165-175-175-185(press)-185(press).
Front squat 5x3 at 185
Shoulder Press 3-3-3-1-1-1 at 95-115-135-145-150-150.

Buy in: K-star MWOD. Cash out: more shoulder mobility on foam roller.

Comment #106 - Posted by: Kamper M/46/205/74" at February 28, 2011 12:40 PM

65-75-85-85-85-85-85

Laura f/48/5'7/155

Comment #107 - Posted by: power-girl at February 28, 2011 12:42 PM

45
55
65
75(f)
65

Comment #108 - Posted by: em :) at February 28, 2011 12:42 PM

75/85/95/100/100
-still working on execution.

Comment #109 - Posted by: Magnus 25/5'8"/160-165 at February 28, 2011 12:44 PM

Thank you Chris, EC & Pat for a great CPC weekend!
It was amazing to learn from such knowledgable and experienced coaches. Great atmosphere, nice group of people! I now have a lot of valuable info to bring back to my box. Thanks!

Comment #110 - Posted by: Susan Friedman at February 28, 2011 12:46 PM

21/15/9 not for time. wanted to see if I could even do it.
80 lb. SDHP
65 lb. OHS (weights irregular because gym is moving to new location today. had to use what was left behind.)

Getting back into it. Shoulder is still really weak and stiff, 9 months post surgery. Mobility is 90% but the last 10% is really stiff. Fricking hurts too. Cramping in left lat and upper back during OHS. But it felt good to push & breath hard.

Comment #111 - Posted by: Daniel Anderson at February 28, 2011 1:09 PM

45kg + 1x50

Comment #112 - Posted by: Scott at February 28, 2011 1:14 PM

45kg + 1x50

Comment #113 - Posted by: Scott at February 28, 2011 1:15 PM

45kg+ 1x50kg

Comment #114 - Posted by: Scott at February 28, 2011 1:18 PM

Too technical for me at this point, so I went back to the drawing board.

OHS, 5x3

50, 60, 70, 80, 90 (2)

Nice job Carole and Kevin.

Comment #115 - Posted by: mas 53/M/152 at February 28, 2011 1:19 PM

135-145-155-165-185(2)

Comment #116 - Posted by: Bailey Woods at February 28, 2011 1:21 PM

Not trying to stir the pot or anything, but, is it just me, or is there a ridiculous amount of people going for, and i would assume getting, their level 1 certifications?

Not trying to bash anyone, i know people (myself included) bust their asses with Crossfit to better their self day in and day out, but, wow, look at some of those pictures, and others in the past, there are some large numbers of people at those certs.

I'm only saying that for the sake of what i saw this weekend here in my small town of Del Rio, TX. They had some deal with the radio station and they had this fund-raiser type ordeal where they took crossfitters from the gym and 'loyal listener' to compete against each other. And holy cow... the 'crossfitters' do not understand the word TECHNIQUE!. Next to that, the radio dj was reading what the gym owner gave him for all the different stations and what not. One of them was the clean and jerk. On the mic, he kept calling them Power Thrusters. I was like, WTF!!!
Me playing dumbass, i asked him "so what are they supposed to be doing there? A press? jerk? thruster?" His answer, "well it's kinda all the same thing, they take the bar from the ground and thruster it up above their head"
Yea... About that...

All I'm saying is, i don't think it's right for someone to get a L1 Certification just because they know standard technique and can answer multiple questions correctly on a test, then open their own 'box' and teach incorrect technique...

Unless i am completely misunderstanding the whole certification process, then someone please correct me. Like i said, not trying to start any arguments, i love crossfit, just trying to understand everything.

the one easy thing to understand is this, $1,000 per box, plus $1,000 per person at each cert... nothing complicated about that.

Comment #117 - Posted by: Chach at February 28, 2011 1:21 PM

65-75-85-95-105-115(F)

Comment #118 - Posted by: gatorhill at February 28, 2011 1:33 PM

90-100-105-110-110

Comment #119 - Posted by: james.patrick [M/48/66"/135] at February 28, 2011 1:37 PM

115
125
135
145
150

Comment #120 - Posted by: ferb44 194# at February 28, 2011 2:04 PM

2011-02-28: 90-100.

Comment #121 - Posted by: gs at February 28, 2011 2:16 PM

Does the Churchill quote hold true when you're arguing with your spouse? If so, I foresee serious marital strife in my future...

Comment #122 - Posted by: Grrrrreg/42/71"/190 at February 28, 2011 2:19 PM

@ Mike D #45:

whoa, big typo on my post, sorry. It was an easy 1:55 pace for the first 1500 and 1:51 for the second. 5:45/5:34 total.

Just my usual Sunday night training for the Olympics...ha!

Comment #123 - Posted by: brian p m/34/5'8"/169 at February 28, 2011 2:22 PM

95 95 95 95 95

Also, worked in some deadlifts. PR'd at 260#

Comment #124 - Posted by: Jim S at February 28, 2011 2:30 PM

Thank you so much Karl, Jami, Nolan, Mads, Courtney, Jon, Steve and my man Drake for the Level 1 Trainer Course @ CrossFit Twente. You guys where all awesome. I've learned a lot and had a lot of fun in doing so. Got my first kipping pull-up down wich was about to be time.

Really guys, keep up the great work you are doing. It was a fantastic weekend wich ended way to fast.

The "Sweater" guy (Jon, I will try to find that sweater and send it to you man!)

Comment #125 - Posted by: Wesley Cloos at February 28, 2011 2:32 PM

Grrrregg - 'Never give in except to convictions of honour and good sense' arguing with the wife needs good sense applying! Therefore an exception has to be made....

Comment #126 - Posted by: Dave at February 28, 2011 2:34 PM

I am an AVID garage crossfiter (see the vid on feb 11 main page KEVEN PAULING GARAGE GYM). As such I frequent many Crossfit affiliates including Crossfit Scottsdale. I have every Piece of equipment that the best affiliates have and then some. Luke and his team of professional coaches have welcomed me with open arms to 'throw down' with their Family (members) frequently. They send me updates and personal invitations to their events and have offered support to me and my quest to become an Elite level Crossfiter. Luke (the owner) has frequently bragged about my set up to his own members, making me out to be a hero. With so few people to work out with it takes others to push my ability and intensity. Thats the MAGIC of a well run box, its the variety of people who don't know my limits. They don't know I'm stuck at 2.15X body weight dead lift or stuck at a 4:44 Fran they only know I can do better. Luke is a heavy supporter of 'my program' and my garage, in fact he seems to take as much pride in it as I do. The best way for you to see is to try it for your self. I was surprised at how much a little nudge form one of their coaching staff made the difference between DL or 365 and 405. What other possibilities do I have? Thats easy, limitless.

By the way. I don't belong to his gym but I will continue to visit form time to time so improve my form, knowledge and skills.

Comment #127 - Posted by: kevenator at February 28, 2011 2:35 PM

I haven't done any Crossfit in a while(a month or two) and randomly decided to go for a Fran today. As Rx'ed: 3:06 (PR). Beat old PR by 35 seconds. Woohoo.

Comment #128 - Posted by: Gunsmoke 25yo/72"/167# at February 28, 2011 2:39 PM

New to this one. 65,65,75,75,75.Trouble getting full squat. Need practice

Comment #129 - Posted by: Mike at February 28, 2011 2:59 PM

CFWU x 3
Hang Power Snatch 3RM x 5

65, 75, 85, 95, 95

Didn't feel heavy but by the time I was at 95lbs I couldn't get a clean lockout at the top and was pressing out. Trying to stay strict, no squatting on the catch, no press outs. Need to work on being more explosive.

Comment #130 - Posted by: Sheldon N (M/33/6'/183) at February 28, 2011 3:00 PM

m/32/5'8"/170lb

CFWU 2rd

CFNE "Baileys" - 5 rds for time
- 15 deadlift, 225lb
- 10 HSPU to 25lb plate
- 5 MU (15 PU & Dips)
25:43
87 153 167

then hang power snatchs 3-3-3-3-3

95-105-115-125(got 2 & fail)-125

Comment #131 - Posted by: Adam Hamm at February 28, 2011 3:03 PM

M/33/6'3"/200

115-135-145(PR)-150(PR)-135

Comment #132 - Posted by: Ben S at February 28, 2011 3:08 PM

subbed amrap in 20 min of 45lb turkish getups

40

Comment #133 - Posted by: lucien at February 28, 2011 3:11 PM

M/17/165/5'11"

95-115-125-130-135

Comment #134 - Posted by: RYAN P at February 28, 2011 3:12 PM

65, 75, 85, 95, 95

Comment #135 - Posted by: J.R. at February 28, 2011 3:12 PM

M/33/6'3"/200

115-135-145-150(PR)-135

Comment #136 - Posted by: Ben S at February 28, 2011 3:12 PM

115 125 135 145 150. First 2 were rx'd, then last 3 were hang PC&J to protect my shoulder. Tired from work last night, so didn't go real heavy.

Comment #137 - Posted by: ScottMacArthur at February 28, 2011 3:19 PM

70
75
80
85
90
95 (f)

Comment #138 - Posted by: Ronnieboy at February 28, 2011 3:26 PM

built to 145 rx'd

Comment #139 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at February 28, 2011 3:28 PM

135
145
155
160 (sloppy)
155

Comment #140 - Posted by: Tyler Scott at February 28, 2011 3:42 PM

as rx'd:

95
105
115
125(pr)
135(f)

Comment #141 - Posted by: Ken Mitchell at February 28, 2011 3:52 PM

M/25/6'1"/180

95-115-125-135-145
Need to warm up better before Snatch work. Definitely feeling it in my forearms.

Comment #142 - Posted by: Upstatesooner at February 28, 2011 3:57 PM

WU: Burgener, SOTS, 3 pos work @ 10 kilo bar, PS 3x3 @ 20k, 3x3 @ 30k, 4x3 @ 35 kilo (blocks)

Work sets: 5x3 @ 40k off blocks above knee

Snatch pulls off blocks: 3x3 @ 40k, 3x3@ 45k, 3x3 @ 50k

Comment #143 - Posted by: M. Honcho M/32/5'10"/180 at February 28, 2011 4:00 PM

i have terrible form but managed 95,95,115,125,125

Comment #144 - Posted by: duffy1298 at February 28, 2011 4:00 PM

39M/5'10"/170#

W/U: hang power snatch, 45x10 - 70x8 - 90x6 - 115x4.

As Rx: 135-145-155(x2)-155-155#.

C/D: skipped.

Hook grip was a limiting factor. I was crushing my thumbs between reps by maintaining it. I may have to practice releasing the grip at top of the lift and then resetting the hook grip during the hang. Not sure.

Comment #145 - Posted by: rjf (Since 07-20-07. WOD no. 990) at February 28, 2011 4:02 PM

95, 115, 125, 135, 135 (2x+1x)
First time doing this... definitely need to work on explosiveness and getting under the bar. This is a fun lift

Comment #146 - Posted by: Tyler M/18/5'10''/185lbs at February 28, 2011 4:03 PM

M/23/180

Back after a full week off boarding in the mountains.

115-135-145-155-160

Then made up 110224. Details there.

Comment #147 - Posted by: Jordan D. at February 28, 2011 4:08 PM

Back Squat 3-3-3-3-3

185-195-205-215-225
total=3075

Hang Power Snatch 3-3-3-3-3

75-85-95-100-105
total=1380

Comment #148 - Posted by: Quinn McCutchen M/41/150/5'10" at February 28, 2011 4:09 PM

Got my first muscle up today thanks to the coaches at my cert yesterday ...it was strict until i hit the dip...unreal; super jacked about that!

Goal was 90 on the hang power snatches
75, 85, 95, 100 pressed out on first one and didn't gain control on second at the end dropped behind, 100 x 3

did push presses too (3, 3, 3, 3, 3)
95, 105, 110x2, 110, 115x1 shut'r down

Comment #149 - Posted by: Kendra Hall at February 28, 2011 4:10 PM

95
95
105
105
125

This was harder on my shoulders than I expected. Not sure why it felt the way it did, but lowering the weight back to hang was awkward.

Comment #150 - Posted by: Alton 31yo, 5'11", 175lbs at February 28, 2011 4:18 PM

135 # PR

Comment #151 - Posted by: JNel at February 28, 2011 4:19 PM

111, 116, 116, 121, 126

Comment #152 - Posted by: Jason Crocker at February 28, 2011 4:22 PM

Hey-

HPS triples - 60/62/63/64/65kg

M/51/5'10"/90kg

Comment #153 - Posted by: Kevin Rogers, Springfield, IL at February 28, 2011 4:27 PM

I suck at snatches.

95-115-135-145-145
didn't even bother going for 155.

Then did the Bear at 95 and 115.

Comment #154 - Posted by: Shaw at February 28, 2011 4:30 PM

Hey, I have been crossfitting for about 3 years and have been doing well. I have read a bunch of discussion boards regarding having the proper diet to maximize the workouts and I also began to notice that my workouts had hit a stand still so I started doing the paleo diet and have been doing it religiously for about 2 weeks and I have lost about twenty pounds and I'm having a hard time keeping weight on. Also I have noticed a serious loss of power, instead I feel out of energy during my workouts. I am looking for some help and was hoping someone would know who I could talk to. Any help would be appreciated.

Comment #155 - Posted by: Cameron Phipps at February 28, 2011 4:31 PM

95-115-125(1)-120-115

Max snatch is 155 so pretty happy with this

Comment #156 - Posted by: Raph at February 28, 2011 4:40 PM

7 months Post Op Rotator cuff surgery
Cleared by Ortho to proceed with “prudence”
115# 5 x 3 reps
Zero explosiveness today all muscle
53/m/6’/215

Comment #157 - Posted by: Pete In Sun City at February 28, 2011 4:46 PM

@#130

The paleo diet substitutes carbs as the bodys main energy source to healthy fats. Obviously you know this your doing it lol but until your body stops relying on carbs and begins to use fat as it's fuel, you'll feel like a sloth. Just wait it out you will eventually feel better. Should be soon too! So long as your eating enough

Comment #158 - Posted by: duffy1298 at February 28, 2011 4:47 PM

I have seen a lot of videos of people, including Crossfitters doing the hang power snatch and I'm seeing a lot of people change their back angle. I thought the back angle was supposed to remain vertical, and if it does change then only slightly. Some people come down close to a deadlift stance. Shouldn't it be just a dip of the knees or is there a major back angle change in the high hang power snatch?

Comment #159 - Posted by: Chris B. 18/150/5'9 at February 28, 2011 4:51 PM

115, 125, 130 (f) x1, 125, 130 (f) x2

Mariana/f/24/5'4"/120:
55, 65, 75 (f) x1, 70 (f) x1, 70

“Who can protest an injustice but does not is an accomplice to the act”

Comment #160 - Posted by: Espinosa m/26/5'11"/165 at February 28, 2011 4:55 PM

45-55-65-75-85(1)

Comment #161 - Posted by: Thinlizzie at February 28, 2011 4:55 PM

2011-02-28: 5X3's. 90-100. Not good need form work.
2010-11-16: 10X1's. 121. (126 little press)
2009-06-17: 10X1's. 115.

Comment #162 - Posted by: gs at February 28, 2011 5:01 PM

75-75-75-75-75

Comment #163 - Posted by: Edwards M/14/5'11/161 at February 28, 2011 5:05 PM

40 kg
50 kg (pressed at the end)
50 kg (")
45 kg (pressed a little)
45 kg (")

Comment #164 - Posted by: goose M/25/6'/190 at February 28, 2011 5:07 PM

65
75
85
95
105 (f on 3rd rep)

Comment #165 - Posted by: Sinal M/31/5'9"/215 at February 28, 2011 5:08 PM

45, 95, 115, 125, 130

Comment #166 - Posted by: Mad Max at February 28, 2011 5:10 PM

m/42/6'0"/195

95
95
105
105
115

Comment #167 - Posted by: Jeff H at February 28, 2011 5:14 PM

95, 105, 115, 125, 135

Never did this ever before. I struggle with snatches...

(but that does sound a bit like a personal problem)

Comment #168 - Posted by: John@ElCid at February 28, 2011 5:20 PM

95, 105, 115, 120, 125(x1)

Comment #169 - Posted by: Townsend m/27/5'8"/140 at February 28, 2011 5:24 PM

(M-33-180-5'7') 85/95/105/115/95 After 95 a little knee bend crept in.

Comment #170 - Posted by: JC at February 28, 2011 5:30 PM

m/38/6/190

75
95
115
125
135
140 (felt good so I had to try a little heavier - failed the first rep, got the second rep, failed the third rep, hit the fourth and fifth rep)

Comment #171 - Posted by: Jeremy A. Olive at February 28, 2011 5:37 PM

135 lbs, 155 lbs, 165 lbs, 175 lbs, and 185 lbs | Rx'd

Comment #172 - Posted by: Derek M/240lb/6' at February 28, 2011 5:42 PM

Hang power snatch 3-3-3-3-3 reps

65-75-85-90(f)-85(f)

Best set was 85

Comment #173 - Posted by: Jonathan Offen at February 28, 2011 5:45 PM

tanx mang

Comment #174 - Posted by: Cameron Phipps at February 28, 2011 5:54 PM

65-95-100-105-110

Comment #175 - Posted by: Jeff Gebbie at February 28, 2011 6:03 PM

Burgener WU then WOD:

125-135-145-155-165

didn't push it, should have tried 175+

AMRAP 15min:6xMBC,9xPP,12xBJ alternating w/ partner: 5 rnds

max ht box jump w/ 25# DB's in hands: 24,30,33,36,39,41,43,43"

FSx5, pause at bottom:155-185-215

Flight simulator: unbroken DUs:
50-40...10-10-20...50
6:23

later,
b

Comment #176 - Posted by: brian p m/34/5'8-1/2"/169 at February 28, 2011 6:07 PM

Mike D:

sorry, that was a typo...actual pace was 1:55/1:51 or 5:45/5:34 total.

I wish I could row even a few strokes at a 1:15 pace!

Comment #177 - Posted by: brian p m/34/5'8-1/2"/169 at February 28, 2011 6:11 PM

32yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips, 5 HSPU per round
Hang power snatch 45lbs x 5-5 65lbs x 5 85lbs x 3

Hang power snatch
95lbs x 3
105lbs x 3-3-3-3
3 minutes rest per set
Foam roll after

Comment #178 - Posted by: Sesoku at February 28, 2011 6:13 PM

95-125 3RM, form as rx'd

Comment #179 - Posted by: ajax at February 28, 2011 6:17 PM

This was my first attempt at this workout so I was mostly concerned with my form:

M/28/5'9"/155

85
85
95
105
105

Comment #180 - Posted by: nathanial at February 28, 2011 6:17 PM

3-3-3-3-3

50-55(failed on all)-55(failed on third)-50-50

Day 2 of my 100 day burpee challage- I did 2 burpees!

Comment #181 - Posted by: Sarah (22/121/5'4") at February 28, 2011 6:19 PM

135, 145, 150, 155, 155, 160(1 of 3)

Comment #182 - Posted by: B. Rhaly at February 28, 2011 6:29 PM

As RX'd: 135-145-155(2)-145-135

Comment #183 - Posted by: Aaron at February 28, 2011 6:39 PM

Caught in filter.

As Rx: 135-145-155(x2)-155-155#.

Comment #184 - Posted by: rjf (Since 07-20-07. WOD no. 990) at February 28, 2011 6:39 PM

m/37/210/5'11

95-115(f)- 95-105-110

115# was so bad for, I failed it.

Comment #185 - Posted by: Keith M at February 28, 2011 7:33 PM

95, 115, 125, 135, 145

Comment #186 - Posted by: tlav30 at February 28, 2011 7:35 PM

95
105
115
125
135 (PR)

Comment #187 - Posted by: Kush-fit at February 28, 2011 7:41 PM

24 / M / 5'9" / 135lbs

21-15-9 reps of:
65 pound Sumo deadlift high-pull
65 pound Overhead squat

8:12

Comment #188 - Posted by: BC at February 28, 2011 7:56 PM

95, 135, 145, 45, 45
felt a sharp pinch in my rt trap on the 3 rd set, dropped weight for sets 4 and 5.

Comment #189 - Posted by: greg 39/6'3"/214 at February 28, 2011 7:57 PM

95, 135, 145, 45, 45
felt a sharp pinch in my rt trap on the 3 rd set, dropped weight for sets 4 and 5.

Comment #190 - Posted by: greg 39/6'3"/214 at February 28, 2011 7:57 PM

60.8kg
60.8kg (x2)
60.8kg
60.8kg
60.8kg

Comment #191 - Posted by: JT at February 28, 2011 8:21 PM

95-95-115-125-125
first time for lift-bad form

Comment #192 - Posted by: K17 m/32/191/6'3" at February 28, 2011 8:42 PM

95 95 100 105 105

m/39/5'11"/165
Retired Army First Sergeant
Clarksville, TN

Comment #193 - Posted by: mark nash at February 28, 2011 8:45 PM

24/M/6'6"/200lbs

I have been doing the burgener warm up every time before a WOD for the past few months and it has helped me a ton! very impressed with the improvement! the weight isn't a lot but it is tons better then what I was before. I came into this workout thinking I would go light to just work on form. but I felt myself being able to catch the weight in a deeper squat then before and the weight felt lighter. very excited about PR'ing today!

75, 85, 95, 115, 135 (PR)

Comment #194 - Posted by: John at February 28, 2011 8:49 PM

95-105-115-125-135

Comment #195 - Posted by: KML/m/6'/190 at February 28, 2011 8:50 PM

Short on time.

115
125
135
145
155, 3 rep PR
155x1
150

Comment #196 - Posted by: soccerman/CrossFitRenaissance/6'/192 at February 28, 2011 9:21 PM

Short on time.

115
125
135
145
155, 3 rep PR
155x1
150

Comment #197 - Posted by: soccerman/CrossFitRenaissance/6'/192 at February 28, 2011 9:22 PM

M,31,200lb

105
125
145
155
155

Comment #198 - Posted by: Brad F at February 28, 2011 9:39 PM

M/65/181-Hang power snatch 3-3-3-3-3 reps
65-85-95-100-103 PR

Comment #199 - Posted by: peejay2 at February 28, 2011 9:43 PM

M/53/6'4"/215

115
135
145
155
165

Comment #200 - Posted by: JOe at February 28, 2011 9:44 PM

M/46/180
95,115,125,135,145x1

Comment #201 - Posted by: medic8 at February 28, 2011 10:05 PM

Got up to 115 lbs.

Comment #202 - Posted by: Kyle A. at February 28, 2011 10:29 PM

Did it at JC after work

115 125 125 125 125

Thought about 135 for the last one but didn't push it...I'm not sure that I've ever done this excercise before

Comment #203 - Posted by: Cleveland at February 28, 2011 10:41 PM

40lbs 45lbs 50lbs 55lbs 65lbs

Comment #204 - Posted by: hillmang at February 28, 2011 11:38 PM

Dan 25,35,40,45,50(f)
James 25,35,40,45(f),35

Comment #205 - Posted by: Optimistic Dan at March 1, 2011 1:06 AM

Ran a 5Km before in 22:40

Comment #206 - Posted by: Optimistic Dan at March 1, 2011 1:08 AM

First post to crossfit. Hello world!

65,85,85,95,95,95,95

M/32/6'1"/182

Comment #207 - Posted by: onepostandimout at March 1, 2011 5:29 AM

m/33/5'9"/180

95
105
115
95
95

Comment #208 - Posted by: lelliott at March 1, 2011 6:11 AM

120
120
125
130
135

Comment #209 - Posted by: MarcusG 30 5'9" 168 at March 1, 2011 6:20 AM

A day late and a dollar short. My performance was pathetic. I wasn't getting underneath the bar much at all. Half the problem is not wanting to have a wipeout at the YMCA where I already standout for doing CF WODs.

65
95
100
100
95

Finished off with 3 rds of 5 x 135# hang cleans. Discouraging to keep having such seemingly useless strength days.

Comment #210 - Posted by: Jim 40/5'11"/170 at March 1, 2011 6:32 AM

45x10, 45x10, 65x10, 65x10, 65x10, 65x10,
1st time doing this movement. Not sure how my form was. Some felt better than others. Followed the video example. RT shoulder felt pretty good, 9 months post op. Then practiced double-under's
and used the rope in a whipping motion for sets of:
50, 30, 30, 30, 30 with 30 sec rest in between. Also back extensions: 25, 25, 25, 25, 25

Comment #211 - Posted by: Daniel Anderson at March 1, 2011 7:30 AM

x3
170
180
185
195
x2
205

Comment #212 - Posted by: Repto M/40/5'11''/225 at March 1, 2011 7:56 AM


95,115,125,135,145,140

Comment #213 - Posted by: Kevin McClellan 49/195 at March 1, 2011 8:38 AM

If pressed, this might be the most universally pertinent quote of all time. What I would give to see an American leader provide this kind of leadership today.

Comment #214 - Posted by: Nate at March 1, 2011 9:36 AM

145,150,155,160,165x1

Comment #215 - Posted by: Chewuchjeff m37/5'9"/193 at March 1, 2011 11:15 AM

Thanks to crossfit mainsite for posting videos!! We now use them most days at our gym to hilight bad form and how not to do movements.. Makes it really helpful thanks again!!

Comment #216 - Posted by: Green eggs and ham at March 1, 2011 11:57 AM

105,115,125,135,145f

Comment #217 - Posted by: Matt Laney at March 1, 2011 12:03 PM

male, 38 yo, 151#, 68"

65
95
105
115x2, F, 105
110x2, F, 105

Comment #218 - Posted by: Karl at March 1, 2011 12:05 PM

95-115-125-135-145-155

Comment #219 - Posted by: Ross Hanson at March 1, 2011 2:28 PM

95,115,135,145,145

Comment #220 - Posted by: Marco at March 1, 2011 2:30 PM

F/29/5'5"/157lbs

55,65,75,80,85f

Comment #221 - Posted by: Josie at March 1, 2011 3:06 PM

C-
worked up to last two sets @ 100

Comment #222 - Posted by: Jeff & Charity @ CF Snohomish at March 1, 2011 3:50 PM

115x3
135x3
145x3
155x3
160x3

Catching the 160's deeper than the others, but was still above parallel so counted them.

Comment #223 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/185) at March 1, 2011 4:21 PM

m/18/183/5'11

Need to work on form. Can put more weight up but my motion is too slow to get it overhead locked out. Will definitely work on a bigger shrug and faster drop.

Since my technique is not the best I made this more of a technical WOD and kept it low weight.

95
115
125
130
135

then did

95
105
115
125
135

Comment #224 - Posted by: Kevin A. at March 1, 2011 5:31 PM

focused on form

95
115
135
135
135

135s were pressed out

Comment #225 - Posted by: controlfreak at March 1, 2011 5:43 PM

m/43/200/5'11"

15 roman chair situp
15 squat
15 pushup
10 band pullup


Hang power snatch 3-3-3-3-3 reps
78 89 100 111 116(2)

Too much press at 116, and even a bit at 111.

Comment #226 - Posted by: slowweak at March 1, 2011 6:29 PM

M/23/170#/6'

1. 95
2. 115
3. 125(f)
4. 115
5. 125(f)

Comment #227 - Posted by: Daniel B at March 1, 2011 6:48 PM

60
65
70
75
80

Comment #228 - Posted by: myles456 at March 1, 2011 7:08 PM

m/51/158
89
100
110
121(2)
115

Comment #229 - Posted by: DAVID LINGLE at March 1, 2011 7:46 PM

m/178cm/87kg/35y
kg
60
60
50
50
50
Technic

Comment #230 - Posted by: gepeto at March 2, 2011 6:13 AM

115
125
135
145(F 2/3)
135

Comment #231 - Posted by: Tim_48_5-11_195 at March 2, 2011 6:56 AM

95
105
115
125 (f on third rep)
115

first time trying these out. bueno.

Comment #232 - Posted by: thesomnambulant at March 2, 2011 9:35 AM

40
50F
45F
40
42.5
45
47.5F (1/3)
47.5F (2/3)
47.5F (2/3)

Comment #233 - Posted by: Jack - Hitchin UK at March 2, 2011 9:44 AM

175 last set hit all 3

Comment #234 - Posted by: D. Swan at March 2, 2011 10:52 AM

135
155
165
170
170

Comment #235 - Posted by: mark kimrey at March 2, 2011 11:07 AM

65-85-95-95(x2)-95

Also did pistol volume trg:
3-3-3-3-3-3-3-3-3-3-3-3-2-2-2-2-2-2-2-2 = 52

Comment #236 - Posted by: James at March 2, 2011 12:25 PM

65-75-85-95-105

Comment #237 - Posted by: dingrr 42/m/166 at March 2, 2011 1:49 PM

45
65
85
95
115
125

still not overally comfortable with snatches

Comment #238 - Posted by: Bells 38/195 at March 2, 2011 4:27 PM

5x5
65
75
85
95
95

Comment #239 - Posted by: DCE at March 2, 2011 5:05 PM

95
115
120
125
135 (PR)

Immediately followed it with 110302 (14:41 rx'd)

Comment #240 - Posted by: brandon375 at March 2, 2011 5:36 PM

95
115
135(F)
125
135(F)

Comment #241 - Posted by: do1 32/5'11"/165 at March 2, 2011 10:17 PM

35-40-45-50 (failed on first lift) - 48 (first lift was ugly and second was a fail) - 45

Comment #242 - Posted by: Mik at March 2, 2011 10:58 PM

3 mile run
21:22
then
3 X 5 Hang Snatch
95#
then
50 Sits
then
25 Pushups

Comment #243 - Posted by: dyagg at March 3, 2011 4:38 AM

40kg
50kg
50kg
60kg(f)
60kg(f)
60kg snatch shrugs x 5
Front sq:100, 110, 120 x 3
SP: 60, 70, 75 x3

Comment #244 - Posted by: Munk at March 3, 2011 5:51 AM

115-125-135-145-155

Not a strength of mine...

Comment #245 - Posted by: McNaughton/M/31/6'2"/220 at March 3, 2011 6:34 AM

65-95-105-115-125-135f

I did "normal" hanging snatches - didn't see that it was supposed to be HPSes. With a power snatch the weight levels would have been considerably lower...

Followed this WOD immediately with Isabel for time.
30 x 135# ground to overhead = 7:30.

Have a great day!

Comment #246 - Posted by: Slav 23/M/68"/165 at March 3, 2011 8:02 AM

175

Comment #247 - Posted by: JDisch at March 3, 2011 9:03 AM

kgs: 40,50,55,50,60(f),55 some of the 55s were with a press, geting the bar high enough is hard

Comment #248 - Posted by: tum1 at March 3, 2011 11:58 AM

5x3
Hanging Power Snatch
65
85
95
105 (3rd rep too much pressing)
110 only got 1 rep
95*3

Comment #249 - Posted by: knodes at March 3, 2011 12:02 PM

95,105,115,125,125

Comment #250 - Posted by: leibc2 (M/28/5'8"/165) at March 3, 2011 12:16 PM

43/m/176cm/73kg

35-40-45-50-55 kg

Comment #251 - Posted by: Memuc at March 3, 2011 12:28 PM

95
115
115
115
125 (f on last rep)

Comment #252 - Posted by: coyo at March 3, 2011 1:48 PM

m/30/5'9"/154

95
115
115
120
120(x1)
115(x2)

Comment #253 - Posted by: ceaver at March 3, 2011 7:19 PM

WOD #48 - Done on 3/3. First time doing this one. Only problem was not remembering how far to go down on the loading portion. Watched the one vid earlier in the day but then didn't have the recall.

Greg A.'s warmup
95, 115, 135 (1 rep), 115, 125 (PR)

M/42/5'11''/257

Comment #254 - Posted by: Pat Overton at March 3, 2011 8:44 PM

135, 165, 175, 185, 165
65, 75, 85, 85, 75

Comment #255 - Posted by: Jbark60 6'1" 200 at March 3, 2011 9:02 PM

40lbs 45lbs 50lbs 55lbs 65lbs

Comment #256 - Posted by: hillmang at March 4, 2011 1:02 AM

WOD #47 - Done on 3/3. (Repost)

Greg A.'s warmup
95, 115, 135 (1 rep, fail), 115, 125 (PR)

M/42/5'11''/257

Comment #257 - Posted by: Pat Overton at March 4, 2011 5:53 AM

75
95
105
115
115

Comment #258 - Posted by: ds at March 4, 2011 11:50 AM

97
107
117
117
117
slight press out on some of the 117 sets.

Comment #259 - Posted by: Brian R 49/6'2/188 at March 4, 2011 1:54 PM

Worked on form, therefore went really light

45
65
75
80
85

Comment #260 - Posted by: al deezy at March 4, 2011 3:06 PM

95-115-115-115-115

Comment #261 - Posted by: therozfather at March 5, 2011 11:47 AM

M/26/5'9"/182

65 pounds 3 rounds - 3 reps per round
85 pounds 5 rounds - 3 reps per round
95 pounds 9 rounds - 3 reps per round

I didn't really stick to the WOD, so I didn't try to go heavy. I was practicing the technique, making sure I do it the right way. There will be time to go heavy, once I am positive my technique is good.

Comment #262 - Posted by: Eldar Spahic - B&H at March 5, 2011 8:52 PM

As Rx'd.
105 x 3
110 x 3
115 x 3
120 x 3
125 x 3


"Mrs. Miyagi"
As Rx'd.
55 x 3
65 x 3
70 x 3
75 x 3
80 x 2

Comment #263 - Posted by: Miyagi m/31/168.2# at March 6, 2011 7:43 AM

WU
HPS 3 reps @ 105/110/115/120/125
Last set was best
M/50/197#/72"

Comment #264 - Posted by: RB at March 6, 2011 6:48 PM

111 - 121 - 133 - 143 - 153(PR)

Comment #265 - Posted by: Edwin 28/M/68"/170 at March 7, 2011 3:30 AM

[kg]

40 - 45 - 40 - 45 - 40

Comment #266 - Posted by: sindre at March 7, 2011 4:56 AM

still in the form building phase.

95-115-125(f1)-115-125(f2)

did a handful at 95# after to work on the motion.

Comment #267 - Posted by: schinizel/m/32/5'8/150ish at March 7, 2011 8:59 AM

CFWU x 3

warmup with #65; added K2Es between rds

#95
#95
#105
#105
#110

No clue what I'm doing here, just plowing through. Felt that not enough "snap" in the legs beyond the #95s, forcing it up with arms.

Comment #268 - Posted by: F15E_WSO/M/48/180 at March 7, 2011 1:19 PM

Warmup

45lb X 5

85
95
95
105
115

Stoked

Comment #269 - Posted by: Henry M/6'4/200lb/24years at March 7, 2011 4:15 PM

sub hang power clean:

165, 175, 185, 195, 205

215x1, 225 - fail

135x25

Comment #270 - Posted by: MikeyPaul/29/5.8/170 at March 7, 2011 6:22 PM

100-120-140 (press out x 3)-130-135

Comment #271 - Posted by: Kevin - M/190/6'/39 at March 8, 2011 1:24 PM

95, 115, 125, 135, 145(fail)

Comment #272 - Posted by: CER M/36/202/6' at March 9, 2011 8:58 AM

135
145
155
165
175 (had to put bar down to re-grip after 2)

Comment #273 - Posted by: dsm19 M/32/6'0/210 at March 10, 2011 9:59 AM

3/8
3x75,95,95,115,115
Still trying to get back at it regularly. Grip was biggest issue.

Comment #274 - Posted by: Mike Scott M/44/5'10"/210 at March 11, 2011 10:42 AM

95 105 105 115 95

Comment #275 - Posted by: bill/52yo/72"/214 at March 11, 2011 12:15 PM

Didn't do. Worked out at Triangle instead.

Comment #276 - Posted by: jrm at March 11, 2011 7:36 PM

as rx 65/95/115/135/135
m/27/5'9/165

Comment #277 - Posted by: matt c at March 13, 2011 6:42 AM

Hang power cleans
3-3-3-3-3

135-155-175(X1)-165-175(X2)

Comment #278 - Posted by: Gerard Dawson at March 14, 2011 6:55 PM

75-75-95(not close, had to pretzel press the 2nd rep)-80-80

Need to pull under the bar more, get hips back and butt down quickly.

Comment #279 - Posted by: Chris Newport at March 16, 2011 6:14 PM

135/155/165/175(2 of 3)/175(2 of 3)

Comment #280 - Posted by: Dennis M/27/6'0/190 at March 17, 2011 5:54 PM

did hang power clean & jerk

75, 95, 105, 115, 125, 135, 140

Comment #281 - Posted by: Manchild at March 20, 2011 8:06 PM

48k - 53k - 58fl - 53k - 55.5k pb - 55.5k

45k prev

Comment #282 - Posted by: zenoperegrinus at March 21, 2011 3:49 AM

115
125
135
145
150

Comment #283 - Posted by: MoGreene at March 21, 2011 4:25 AM

105
115
125
135
145

Comment #284 - Posted by: bookworm at March 21, 2011 10:13 AM

M/23/70"/190#

95
105
115
120
125

I am very terrible at overhead squatting and snatching. These need more work.

Comment #285 - Posted by: Bill Gibson at March 23, 2011 10:59 PM

Question: should these reps be performed without dropping the weight to the ground, or is it ok to drop it from the top of the rep and do the next one? Thanks!

Comment #286 - Posted by: Austin at March 24, 2011 6:38 AM

CFWUx3
Burgener warmup
45-55-55-60-60kg
(form was especially bad at 60kg, although okay at 55)

Comment #287 - Posted by: Doug at May 2, 2011 11:34 AM

m/33/161/5'9"

45x3
65x3
75x3
85x3
95x3
Bonus: 105X1 for new 1 rep PR

Comment #288 - Posted by: jiggastemple at July 24, 2011 12:28 PM

male,39 yo, 68", 151#

75, 85, 95, 90, 90

Comment #289 - Posted by: Karl at November 25, 2011 2:47 PM

95
115
115 x 1 (f)
115
115

Comment #290 - Posted by: dcyn at November 16, 2014 4:29 PM
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