March 2, 2011

Wednesday 110302

Three rounds for time of:
Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups

Kevin Montoya 8:34, Dave Lipson 9:14, Camille Leblanc-Bazinet 9:16 (55lbs), Chad Wittman 10:42, Elyse Umeda 12:46 (75lbs).
Post time to comments.


Enlarge image

No Excuses CrossFit at the Garage Games.

"Air Squat with Sebastian", CrossFit Journal preview video [wmv] [mov]

"Rowing at Front Range CrossFit" with Jon Kissick by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

"Planning for the Open" with Karianne Dickson and Gregg Arsenuk by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

Kevin Montoya on today's WOD - video [wmv] [mov]

Dave Lipson, Camille Leblanc-Bazinet and Chad Wittman on today's WOD - video [wmv] [mov]

Miranda Oldroyd's hotel modification of today's WOD - video [wmv] [mov]

"It doesn't matter how many times you fail. It doesn't matter how many times you almost get it right. No one is going to know or care about your failures, and neither should you. All you have to do is learn from them and those around you because... All that matters in business is that you get it right once. Then everyone can tell you how lucky you are."
- Mark Cuban

Posted by lauren at March 2, 2011 5:00 PM

Looks like a good one.

Comment #1 - Posted by: Eric - CFNC at March 1, 2011 5:18 PM

Sweet Progenex bottle in the foreground of the Lipson video.

Comment #2 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/185) at March 1, 2011 5:34 PM

Sweet Mark Cuban quote. Isn't he the guy that put the money up for that film redacted. The one that was a documentary style setting of our troops murdering and raping Iraqi's during the height of the Kerry Bush election.

I like the quote I guess, but hate the person with a passion.

Comment #3 - Posted by: patrick l bateman at March 1, 2011 5:43 PM

"McCluskey" as Rx'ed with 20 lb vest


Comment #4 - Posted by: Quinn McCutchen M/41/150/5'10" at March 1, 2011 5:49 PM

The tug of war pic, the guy in the front- this is the exact position i was in when my ACL broke and meniscus got torn, years ago. ACL got repaired but broken meniscus still gives me troubles on heavy dead lift days.

Comment #5 - Posted by: Jackal at March 1, 2011 6:03 PM

My favorite part of the Lipson video is how he made sure to get some depth on his squats because of how much of a ruckus his last video with Camille cause. Great job to all parties involved in this wod.

Comment #6 - Posted by: Marc at March 1, 2011 6:09 PM

Thanks for the video on Miranda doing a hotel gym mod....I'll be doing that on Friday!

Comment #7 - Posted by: Stephanie at March 1, 2011 6:10 PM

Adding to #4... My knee just buckled on the inside. If i'd do tug of war again i'd face the patella parallel to the rope. Hope that makes sense...

Comment #8 - Posted by: Jackal at March 1, 2011 6:11 PM

Has Camille gained weight? Not in a bad way, the girl is gorgeous, just looks more muscular...

Comment #9 - Posted by: RC at March 1, 2011 6:29 PM

Lipson still did not break 90, he might have aproached it on a few reps but still poor, what was worse is that he didn't stand all the way with the bar before breaking his arms for the next rep. Watch Montoya to see the workout actually done with full range of motion. I'm begining to think its not an effort thing for Lipson, he may be trying hard, I'm starting to think he is just not capable of doing a workout with full range of motion. I don't know what other conclusion to come to since I have yet to see a single workout where he has performed every rep to standard, hasn't happened.

Comment #10 - Posted by: jesse at March 1, 2011 6:44 PM

I always love Mirandas videos, she's so cool and laid back and has fun with the WODs... especially when she's some place that's not CrossFit WOD worthy. she shows clever ways to make it work.

Comment #11 - Posted by: Josie at March 1, 2011 6:45 PM


Rx'd (except for it being a day early)

Comment #12 - Posted by: Keith M at March 1, 2011 7:00 PM

Progenex bottle in focus, athletes out of focus. Brilliant!

Comment #13 - Posted by: expat at March 1, 2011 7:02 PM

Hey crossfitters, I am contemplating something important to me. I have been crossfitting on and off for about 6 months and I am a extremely interested in kineosology, physiology, physical therapy, personal training and crossfit training. My question is: Should I go to a level 1 crossfit certification this summer? Please let me know. Positive and negative responses are more than welcome (obviously, I want a fair opinion).

Thank you guys!!

Comment #14 - Posted by: Bond - M - 18 - 6'0" - 165 at March 1, 2011 7:07 PM

To Bond,

The level 1 is geared to coaches learning how to coach their clients, but it does promote a deeper understanding of the movements for those who aren't coaches. If your goal is to train/coach other people than I would vote "yes." I'm not a coach but did level 1 and loved it and learned a lot.

Also, just a general comment about Lipson, if you've ever seen him squat heavy, he has perfect range of motion. I know he had a wrist injury and like a lot of very strong men, may very well have limited range of motion in his shoulders. No matter what..he's bad ass anyway you look at it.

Comment #15 - Posted by: RC at March 1, 2011 7:33 PM

I have to disagree on the issue of whether Lipson "didn't stand all the way with the bar before breaking his arms for the next rep".

I think he actually drops the weight just when he's at the top. It's kind of hard to judge this when the athlete is moving rapidly. If you watch the video again, and focus your vision on the hip crease of the athlete (Lipson) you will see that the hip is fully extended before you will notice the bar beginning to drop down. Detecting a movement at the edge of the field of vision (such as a bar dropping from up high) is what the human eye is best at. If you focus on the bar you will have a hard time judgeing if he is extended when dropping the bar.

I couldn't tell if he broke parallell or not. Wasn't even looking for it. As long as you ride the bar down as far as I'm concerned...

Comment #16 - Posted by: sven at March 1, 2011 7:46 PM

thank you, Sven!

Comment #17 - Posted by: Marc at March 1, 2011 7:55 PM

#9 i can agree more with you, you kind of understand when he is squatting 300lbs cus is hard to come up with such a heavy load but 75lbs today and 95lbs on sat??? i think is more flexibility than anything else, who knows if he really try haven't see him doing a wod at the elite standar in terms of range of motion, camille and chad great work, kevin montoya you are a beast

Comment #18 - Posted by: fab at March 1, 2011 8:02 PM

I know it's a light weight, but Camille was using all back on those snatches! Looked like it hurt...

Comment #19 - Posted by: MJ at March 1, 2011 8:16 PM

#9 - when you can out squat, dead, press and pick up (after all - he got the one we all want) Lipson. You can start ragging on his technique.

no one does perfect technique all the time when doing a metcon. He's going for intensity (can't let his gf beat him) and it may not have been perfect. But Dave's a beast and you should watch more videos if you think he doesnt complete reps to standard!

Comment #20 - Posted by: Dane at March 1, 2011 8:18 PM

Love the quote. The more diligent you are in all things, the more people will think you are "Lucky". If you are constantly striving to get it right or be in the right place at the right time, it does look easy to someone that has no clue. The harder I work, the more lucky I become...

My WOD: 400M run, 20 pwr snatches @ 95 lb,
400 run
15 snatches
400 run
10 snatches
400 run.

Time 15:50.

This was a thinly disguised 21-15-9 but it did terrify me slightly less.

Comment #21 - Posted by: Sid m36/5'9/175 at March 1, 2011 8:32 PM

I might come off as a dick here, but so be it.

Does anyone else find it somewhat disrespectful of Miranda to be throwing the hotel dumbell around and doing her HeSPU's on the mirror?

That just seems like kind of a big F.U. to the hotel staff who have to clean off the mirror after her and potentially fix the broken dumbell. When we're in our own boxes, that behaviour is fine I guess, but when you're a guest in someone else's establishment it seems appropriate to use a little more tact.

Just my opinion.

Comment #22 - Posted by: Lucas at March 1, 2011 8:41 PM

Camille and Miranda are so smokin hot!! More videos of them please. Thank you

Comment #23 - Posted by: Brian at March 1, 2011 8:49 PM

Totally doing the hotel mods while I'm IN THIS HOTEL. Thanks so much for the vid.

Comment #24 - Posted by: Sinal M/31/5'9"/215 at March 1, 2011 8:53 PM

once you get to a certain very high level in anything, then form gets modified by the individual. coaches all teach mechanics, but the greats all modify. swinging a bat, throwing a ball, running a race, gymnastics, lifting, etc... when you get to that level you will do it the way the works best for you. the same is true for these top level crossfit athletes.

Comment #25 - Posted by: A. Casey at March 1, 2011 9:06 PM

#9 Jesse

Look, it doesn't matter how much you rag on Lipson, Camille is never going to go out with you.

Haven't seen you post a WOD time yet. Or anything constructive, for that matter. Drop your vendetta and get to work, please.

Comment #26 - Posted by: rb at March 1, 2011 9:07 PM

As Rx'd

Comment #27 - Posted by: Bill Wilhelms at March 1, 2011 9:08 PM

17:32, only 5 HSPUs because some girl wrote the WOD on the board wrong. grrrr

Comment #28 - Posted by: NAMWIZ at March 1, 2011 9:19 PM


3 rounds:
400m run
15 x squat snatch 75#
9 x hspu

time = 10:43

i heart Miranda!
jeebuz Montoya was lightning on this one! nice work Camille, Dave, and Chad!
hellz yeah Elyse! rx'd baybee!!!

Comment #29 - Posted by: cleverhandz at March 1, 2011 9:19 PM

luck favors the prepared...

as far as lipson goes, range of motion or no range of motion, i can't keep up with him, so i like the vids. His vids inspire me as much as all the other fire breathing beasts on here

Comment #30 - Posted by: ANC at March 1, 2011 9:43 PM

rb - I will always fight for the integrity of this sport and movement, which is what will continue to make this a more legitimate sport to Crossfit non-believers.

Dane, does that mean that every judge in every crossfit comp must be able to outlift the person they are judging? Also, I'm not talking about technique, that would take some level of expertise in oly lifts which i don't claim to have, I'm talking about range of motion (i.e. not cheating)which only takes eyes. Sure, technique will always break down in intensity but that should never give you a pass to cheat wods, especially if you are being used as an example to every person in the world that checks this website.

Great work to the others.

Comment #31 - Posted by: jesse at March 1, 2011 9:45 PM

Watch Montoya's video, that is a great example of integrity of movement.

Comment #32 - Posted by: jesse at March 1, 2011 9:52 PM

Watch Lipson's video again. His range of motion is legit. It might not be 100% perfect through the whole WOD, but can you say yours is during every workout? Give the dude some credit for stepping outside his comfort zone to work on some of his weaknesses. The guy is making some awesome progress.

Comment #33 - Posted by: Nick at March 1, 2011 10:47 PM

As much trash as you guys all wanna talk about the guy, you gotta give Lipson credit for the progress he's made in targeting his weaknesses. Yeah, he still has areas to work on, but the dude is stepping outside the box more and more each vid.

Comment #34 - Posted by: Nick at March 1, 2011 10:52 PM

Nobody in the videos has a good shoulder shrug; they're all pulling with the back and muscling it up. The snatch should be a quick, powerful lift, and I'm not seeing it.

That said, every one of these athletes in the videos are amazing in terms of the amount of work they can do, and they inspire me. Oh, and Camille is hawt. HAWT!!

Comment #35 - Posted by: Marc at March 1, 2011 11:32 PM

@Jon Kissick: Great piece of rowing video. Over here in Europe we have so much to learn about teaching rowing, training rowing, and about bringing the sport to the masses. Excellent job you guys are doing over there and I'd love to sit in on some of your classes some time! Who knows...?

Comment #36 - Posted by: B747-8 at March 2, 2011 12:49 AM

This is one of the few WoD's I think I can compete... Hopefully I can break 10minutes. So excited, off to bed so I can wake up and get to work!

Comment #37 - Posted by: Joey at March 2, 2011 1:35 AM

27:50 as rx'd (about 2 pounds heavier than rx'd on SS).

Had some trouble with the treadmill stopping for no reason, so I lost considerable time fighting with that. This was harder than I thought!

Feel like I made some improvements on SS.

Comment #38 - Posted by: Mik at March 2, 2011 1:52 AM


RX'd, Treadmill

Comment #39 - Posted by: travis reese m/24/175/68 at March 2, 2011 2:07 AM


Comment #40 - Posted by: charbs 185/m/26 at March 2, 2011 2:23 AM

I've been doing crossfit for about a month now. I'm deployed in Iraq, so I'm learning crossfit from the videos and my buddies who know the big lifts. I love it. Is there something I can substitute for the squat snatch, though? I won't be able to do it right, just from watching a video. Thanks for the help.

Comment #41 - Posted by: Havoc82 at March 2, 2011 2:39 AM

13:29 rx

Great teaching commentary with the Kevin Montoya video.

Comment #42 - Posted by: gb 43/m/71"/185# at March 2, 2011 2:53 AM



Comment #43 - Posted by: cosmo at March 2, 2011 3:16 AM


subs: 65# squat cleans hspu to abmat


Comment #44 - Posted by: duane at March 2, 2011 3:19 AM

9:17- airedyne for run/ 28" handspace for hspu (straight body strict).....snatch grip ok on shoulder with light load and neutral grip for hspu with elbows tight to body ok

Comment #45 - Posted by: mike d 146 5'7" 35 at March 2, 2011 3:49 AM

Miranda, love the "out of the box" mod videos you do. Helpful, informative, and inspirational.

Great legs too...

Comment #46 - Posted by: Chris Ince M/32/160lbs/5'8.5" at March 2, 2011 3:52 AM

subbed cleans for snatches


Comment #47 - Posted by: Manchild at March 2, 2011 4:17 AM

Personally I like seeing a little "sloppy" form in some of the videos. One of my mental problems getting started with Crossfit was having to cheat up some movements i.e. kipping, the weird frog thing people do on hand stand push ups, etc. My first Crossfit work out called for 100 pull ups and I tried to do them strict, after my 40th set of a 1/2 pull up I figured I was doing something wrong, watched some videos and realized kipping, jumping, whatever was fine - quite a break from body building stye lifting.

Way I look at it "soppy" form in a WOD shows me it is alright to just keep moving and work towards RX. Not to say Lipson is not doing it RX, he is a beast and with his "bad" form he finished about 20 minutes before I could, and I assure you my form was not perfect.

If we want to nit pick we could talk about toes going over knees and such but in the words of my favorite weight lifting shirt "Shut up and squat!"

Comment #48 - Posted by: Echo 5 Whiskey at March 2, 2011 4:40 AM

Crossfit Sri Ram Ashram, India

Rajpal - 11:50 20kg
Shubham - 10:20 20kg
Ravi - 13:15 35kg
Gautam - 14:20 34kg
Arvind - 16:14 35kg
Kyle - (Visitor just starting CF)
15:17 15kg, assisted HSPU

Comment #49 - Posted by: rashmi at March 2, 2011 4:55 AM

Great videos everyone, I don't care what anyone says! Just having the videos to watch for reference is great motivation to hit a wod as best as I can!

Thank you!

Comment #50 - Posted by: Ling at March 2, 2011 4:57 AM

14:38 as Rx'd

Comment #51 - Posted by: Tyler Scott at March 2, 2011 5:19 AM

First off WAY TO GO NO EXCUSES (photo from Garage games!)

Second, I thought I'd share a little about my recent happenings. About 1-1.5 years ago I discovered CrossFit as a broken athlete. I had pulled my back out twice deadlifting ridiculously light weights and was completely bored with the traditional/GLOBO training regimen. At the time of my back injury I discovered gymnastics and bodyweight training, which led me to CrossFit. For at least the first 4 months of CrossFitting I avoided deadlifts all together. When they showed up on the blog, I just said, "I shouldn't do that, my back..." Then one day, about 6 months into CrossFitting, a strength WOD appeared: Deadlift 3-3-3-3-3. I decided it was high time to give this a go. At that time my 1RM deadlift was 225 (@BW=190), seriosuly. That day I think I pulled 355 or 365 for 3 reps. I attributed my success to CrossFit's inherent ability to rehabilitate athletes. I even posted to the Blog: CrossFit has rehabilitated me! It had! It brought back my deadlift! I was stoked.

The last year of training has proved very interesting. I got L1 Certified by the leadership of none other than Big Chuck and I affiliated my garage as CrossFit Gwinnett. These have been two of the best decisions in my recent life history. It has been extremely rewarding, as I often say, one of, if not the, most rewarding thing in my life to be able to train people and watch them experience the bodily, fitness transformation that I too witnessed in my self. One of my athletes lost 60 pounds in 6 months and went from a 135 1RM deadlift to a 365 3RM deadlift - in 6 months! There are many other success stories in my little garage and we are setting PR's all the time. Sure none of us are going to the games, but we are super proud of our progress and can attribute it all to CrossFit's dedication to forging our fitness!

1.5 years or so into training and I was still trucking; My deadlift approaching 500, my fran time dropping below 3:30 minutes (my first fran was in the 15 minute area!), my annie time dropping to mid 4's. Got double unders, handstands, muscle-ups, etc. The progress and the fitness I've experience have been nothing short of amazing and at the ripe old age of 36 I am confident that I can say I am in the best shape of my life. Was. The other day while wrapping up a personal training session I was fooling on the gymnastics rings and decided that after a few skin the cats I'd go for a back lever. Pop! I just learned yesterday that I have completely ruptured my distal biceps tendon (the one that connects the biceps to the elbow). Without surgical repair I could only expect to regain, at best, 70% of my strength. This is mainly because the other major pulling muscle the brachialis is just a small support muscle. So I've opted for the surgical repair. As others have said: short-term pain for long-term gain. This has disappointed me in a way that is almost inexplicable, but just imagine this scenario: you are trucking along in your workouts, making progress that you never thought would be possible, gearing up for some local (not to mention online open competitions;) and whammy - you are out of commission. Side lined! It totally sucks. The thing that is keeping me going is the absolutely outstanding community that IS CrossFit. I posted to my Facebook status that I needed surgery and it might be 6-9 months before I return to "normal" physical activity (although my ortho has reservations about "extreme" activities like gymnastics rings, LOL). Devastating. I received no less than 30 comments on my status or personal messages of support. Many of the messages came from people I've never met! I follow their training, but they live in another country or part of the States. They empathized with a fellow athlete, a fellow member of the CrossFit family. They showed their little sense of caring because they too know, intimately the pain that would ensue should their training be interrupted. This, to me, is testament that CrossFit is more than a fitness training program! I whole-heartedly believe that upon my recovery CrossFit will again rehabilitate me and get me back in to it. I know that it will! I'll be back getting after my goals: 500lb deadlift, sub 3:00 minute Fran, 100 pull-ups, etc. I think, however that this rehabilitation will be both in Fitness and in Community.

Thanks CrossFit, Thanks Coach Glassman! While your goal of Forging Elite Fitness is working and growing exponentially, you are also indirectly Forging what I would call: Elite Community. I can't thank you enough!

Best regards,

Comment #52 - Posted by: Steven M. Platek at March 2, 2011 5:22 AM

14:02 rx'd

Comment #53 - Posted by: B-Mo M/6'/190/33 at March 2, 2011 5:27 AM

@ #13 Bond
Yes! Absolutely go to a level one cert. I have a degree in Kin and have been CrossFitting for 3 years in August...I just had my cert this past weekend and I would go again!
It is such an amazing experience!! The coaching you receive is just awesome. I also become so much more in love with the sport...didn't think that was even possible!!
Anyways, amazing experience and I would recommend it to anyone!
Get signing up! :)

Comment #54 - Posted by: Kendra Hall at March 2, 2011 5:30 AM

Rx'd - 16:20

Comment #55 - Posted by: Townsend m/27/5'8"/140 at March 2, 2011 5:42 AM

Rx'd 7:54

Comment #56 - Posted by: Corey male/24/185 at March 2, 2011 6:14 AM


11:15 rx

Comment #57 - Posted by: gino at March 2, 2011 6:23 AM

Attn Arkansas Crossfiters:

There will be an Adam Brown Memorial Scholarship 5K at Lake Hamilton High School this Saturday (near Hot Springs). Adam was a Navy Seal and gave his life for us. Crossfit memoralized him with a Hero WOD on 100810. Cost is only $25, and start time is 8:30. E-mail me for more info.

God Bless

Comment #58 - Posted by: LT at March 2, 2011 6:25 AM

17:00 As Rx'd

Comment #59 - Posted by: Steve Muggridge at March 2, 2011 6:25 AM

14:55, but at 65#. Need to get deeper in my squats. Otherwise, felt good with this WOD.

Comment #60 - Posted by: Jim 40/5'11"/170 at March 2, 2011 6:26 AM

Nice WOD....seems to be lots of running lately.
Also, love the progenex bottle in the vid of Camille Leblanc-Bazinet, Dave Lipson, and Chad Wittman.

Comment #61 - Posted by: kiba at March 2, 2011 6:32 AM

Not used of doing snatches: did the exercise with 25 kg barbell.

Also did standing military presses instead of standing push ups, too hard for now but i'm wrking on it

did 12'45

Comment #62 - Posted by: Ben The Belgian at March 2, 2011 6:33 AM

As rx'd except run included running up and down 6 flights of stairs

Comment #63 - Posted by: Chris B. 18/150/5'9 at March 2, 2011 6:36 AM

@Jesse - This doesnt devalue the integrity of crossfit. You beign an A$$ does though. Dont get all geeked out on full ROM for every rep...its a workout and go for intensity. Lose the intensity you lose the point of the workout. Yes ROM is important and maybe some reps dont count..but he isnt at the games right now. Good job Lipson...keep it up!!

Comment #64 - Posted by: Catch at March 2, 2011 6:48 AM

@ Bond (13)
Absolutely sign up for the cert. I just did my cert this weekend and have been a crossfitter for 3 years in August. I also have my degree in Kinesiology. It was absolutely amazing and I would go again. It really motivated me even further to pursuing crossfit in a competitive manner. The coaches are such a great resource...I got my first MU the day after! They are very knowledgeable and I would highly recommend it to anyone! Such a great weekend! (plus you get your picture up on mainsite! haha)

Comment #65 - Posted by: Kendra Hall at March 2, 2011 7:00 AM

Steven, comment #52

Sorry to hear about your injury. I loved reading your post, learning your story and hearing about the support you are receiving from this amazing community. Be patient and don't be in a rush to get back. Take your time. The barbells and rings will be there waiting for you when you feel better.

Good luck!

Comment #66 - Posted by: Pat Sherwood at March 2, 2011 7:20 AM


18:30 as RX'd

really disappointed with that time :( I know I can only improve but sure thought I was going to be able to that faster!

Comment #67 - Posted by: chad81 at March 2, 2011 7:25 AM

12:10 rx'd
Rx'd but in the rain. Low back was a huge issue since I did high rep good mornings and dumbbell rows yesterday afternoon. Great workout! Anything with running is definately my weakness and kicks my butt.

Comment #68 - Posted by: Ben M/28/5'10/200 at March 2, 2011 7:33 AM


As Rx'd

Comment #69 - Posted by: texinma at March 2, 2011 7:36 AM

Lovin the great videos crossfit studs and studettes! Thanks for posting and good luck in the games! Yeah all positive crossfitters, NEG ppl go away :)

Comment #70 - Posted by: danlau at March 2, 2011 7:44 AM

Great vid Miranda. Funny, I wonder how long that old fella stood there and watched trying to figure out what the heck you were doing.

Comment #71 - Posted by: Bryan at March 2, 2011 7:47 AM

As a lady Crossfitter, the women in the demo videos inspire me. And Holy cow! I'd love for my legs to look as muscular as Miranda and Camille's. Obviously I'm missing something. Great job ladies!

Comment #72 - Posted by: L girl at March 2, 2011 7:52 AM

broken sets

Comment #73 - Posted by: Hale at March 2, 2011 8:02 AM

did 65 lbs for snatches .. shoulders sore from working them yesterday, just had no strength today.

m/38/184 lbs

Comment #74 - Posted by: DamonWV at March 2, 2011 8:13 AM

14:07 as RX'd had 3 squat snatches called out for depth and 3 HSPU called for leaving the wall...


Comment #75 - Posted by: Dee Grimes at March 2, 2011 8:20 AM

how are lipson and camilles times so close together when there was at least 5 seconds between the pair finishing?

Comment #76 - Posted by: lukeCC/M/18/5,10/73kg at March 2, 2011 8:29 AM

If you haven't already done so, check out the CrossFit Journal's, Kipping Pull-ups With Jeff Tucker, posted Feb 3rd this year. Man alive, that truly is a world-class lesson on how to get the job done correctly and most efficiently. I'm headed downstairs to my home-box right now to try it on. :-D

Comment #77 - Posted by: B747-8 at March 2, 2011 8:42 AM

10:55 as rx'd...after biking 8 miles...blah

Comment #78 - Posted by: Nick at March 2, 2011 8:50 AM

9 min 12 sec as rx'd


Comment #79 - Posted by: Rudy Wilde at March 2, 2011 8:57 AM

M/38/6'3"/245lbs CF DOB 2/7/11
Subbed piked box PU's for HSPU everything else as RX'd

Comment #80 - Posted by: fitefire12 at March 2, 2011 9:13 AM

#65 on the squat snatch everything else Rx'd
(20:04) AvgHR 161, MaxHR 174
Still working on the overhead squat technique though this time in went much better.

Comment #81 - Posted by: Jared at March 2, 2011 9:25 AM

as rx'd


Comment #82 - Posted by: Adam W m/42/5'7"/178 at March 2, 2011 9:31 AM


Comment #83 - Posted by: j. galt at March 2, 2011 9:32 AM

2011-03-02: Scaled to as many rounds as possible in 20 min: Run 200 meters, 95 pound Squat snatch, 6 reps, 5 Handstand push-ups. Completed 8 rnds in 20:53min (Rnds 2:06-3:09).

Comment #84 - Posted by: gs at March 2, 2011 9:34 AM


3 rnds:
400m run
15 75# squat snatches
9 HSPUs--assisted by 1/2" band


Comment #86 - Posted by: nutfam at March 2, 2011 9:45 AM

17:13 as rx'd

Comment #87 - Posted by: SB at March 2, 2011 9:47 AM

Subbed 500m row for 400m runs, otherwise as rx'd:


"Usually, terrible things that are done with the excuse that progress requires them are not really progress at all, but just terrible things."
~Russell Baker

Comment #88 - Posted by: Espinosa m/26/5'11"/165 at March 2, 2011 9:50 AM

Did in between puppy and pack.

3 x 400m
3 x Squat-snatch (30lbs, 40lbs, 50lbs) - 15 reps
3 x HSPU progression - 6 reps


Comment #89 - Posted by: Phil/40/5' 10"/207/Crossfit BD: 19 Sep 2010 at March 2, 2011 9:57 AM

I MAY have missed 5 snatches in the 2nd set.


Comment #90 - Posted by: coyo at March 2, 2011 10:00 AM

17:34 Rx'd. Ug.

Comment #91 - Posted by: james.patrick [M/48/66"/135] at March 2, 2011 10:15 AM

Not in a good place to run.
3 rounds of:
2 minutes of jumping rope
12 55 lb squat snatches
6 handstand push-up progressions


Comment #92 - Posted by: Rggr at March 2, 2011 10:18 AM

400 m run treadmill
DB snatches 8 each arm 35#
9 HSPU feet on smith machine bar

Comment #93 - Posted by: tj/44/225 at March 2, 2011 10:31 AM

Scaled w/55#
Started w/weak form, improved by last set

Comment #94 - Posted by: chavez at March 2, 2011 10:32 AM

400m run
65# SS

Squat snatches still need some work so I went a little lighter. One person higher up on the post said it right, regardless of "perfect" form or not the amount of work these people can do in a short amount of time is awesome and inspiring. Ready for a day off!


Comment #95 - Posted by: Rough Robbie at March 2, 2011 10:32 AM

19:46 modified
run rxd
1 arm db snatch 8 each arm 35# DB
9 HSPU feet on smith machine

Comment #96 - Posted by: tj/44/225 at March 2, 2011 10:33 AM

Used bands for handstands. Blue Flame CF 18:31

Comment #97 - Posted by: preacherman at March 2, 2011 10:35 AM


Substituted a 400m row for the run.


Comment #98 - Posted by: Dave at March 2, 2011 10:35 AM


running not an option today so I did 150 rope jumps in place of the runs.

55# on the snatch


Comment #99 - Posted by: john g at March 2, 2011 10:37 AM

12:20 RX'd

Comment #100 - Posted by: D. Swan at March 2, 2011 10:51 AM


After Linda on Monday, Fight gone Bad yesterday, and this today, I'm ready for a break. HSPUs killed me. I'm thinking a nice little recovery run tomorrow.

Comment #101 - Posted by: Matt at March 2, 2011 10:52 AM

after years of not running due to a tibial plateau fracture and complete destruction of my meniscus in that knee I went for my first 5k run with my girlfriend the other day. I am the guy that subs rowing for every running wod. I step down from box jumps rather than hopping down. My girlfriend runs daily and is pretty fast. I was pretty nervous having never been a good runner and also having not run in many years. We ran 5k on the beach and at the end of the run she was gasping and sweating, I was hardly breathing heavy. Her only comment; "holy s***, your conditioning is amazing"... Thank you Crossfit!!

It will be two years (some off and on) in April.. Need to come up with an anniversary wod to celebrate!

As for todays wod, back to the rower. Subbed 500m row for run, all else as rxd.


Comment #102 - Posted by: Dan M at March 2, 2011 10:57 AM

3 RFT of:
400 M sprint on track
15 30# snatches (Still a newbie at this lift. Most were full squats, but not all)
9 handstand push-ups as far down as I can go

Day 4 of my 100 day burpee challenge: I did 4 burpees!

Comment #103 - Posted by: Sarah (22/121/5'4") at March 2, 2011 10:58 AM

Wednesday 110302
Three rounds for time of:
Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups

time 16:52

snaches not fast but steady, I missed 2 reps, First rep I missed I power snached it, so I didn't count it.

first two round of snaches unbroken, meaning I never let go of the bar. I wasn't fast, I was steady, not exactly touch and go.

last round missed rep 6, it just went forward. Brady said I wasn't setting my back and it psyched me out and I balked at the bar, stared at it then stood up and stared at it then FINALLY I got after it again and finished the last 10 reps

HSPU's hardest part. First round in 3's. Second round 3,2,2,2. Third round 1(fell off wall), 3,3,2.

Comment #104 - Posted by: NikNichols42yo 5'7'' 165lbs at March 2, 2011 11:01 AM

19:03 slow but Proud!!

This was the first WOD in my career that I nailed 100% non-scaled, long and tall, belly to the wall Handstand push ups. Thank you, Journal and Carl Paoli!

Age 46 - Old dog, new tricks

Hang in there, Steven Platek.

Comment #105 - Posted by: TRN III at March 2, 2011 11:02 AM

Wonky day, 2 rounds in 8:41, subbed 50 DUs in place of 400m runs. Did the third round untimed. Extensive mobility work before and after.

Comment #106 - Posted by: Kamper M/46/205/74" at March 2, 2011 11:16 AM

Ran at 11 mph on treadmill
HSPU with feet on high bench
Not full squat on snatches


Comment #107 - Posted by: tlav30 at March 2, 2011 11:18 AM

45lb squat snatch
hspu-as close to the floor as i can go.


Comment #108 - Posted by: em :) at March 2, 2011 11:23 AM

14:41 as Rx'd

Comment #109 - Posted by: Barry-CF Generation at March 2, 2011 11:25 AM

Thanks Pat. Great advice!

Comment #110 - Posted by: Steven M. Platek at March 2, 2011 11:28 AM


Scaled to Pack

Full squat snatches
HSPU progression - feet on bench


Comment #111 - Posted by: Pete at March 2, 2011 11:37 AM

11:38 rx'd, slow runs

Comment #112 - Posted by: dan colson at March 2, 2011 11:47 AM

2011-03-02: Sub AMRAP in 20 min: 200m run, 95# squat snatch (6 reps), HSPU (5 reps). 8 rnds in 20:53. Rnds@2:06-3:09.

Comment #113 - Posted by: gs at March 2, 2011 11:58 AM

As rxd

Comment #114 - Posted by: Jonblaze at March 2, 2011 12:03 PM

As rxd:
13:50 (treadmill was at top of a large set of stairs)

Comment #115 - Posted by: Jake at March 2, 2011 12:11 PM

-45lb snatch
-attempted HSPU each time. Made about half dozen total. Many managed to get my head about half way back up.

Comment #116 - Posted by: Heather Szabo at March 2, 2011 12:18 PM

3 Rounds

400m Run
15 Squat Snatches #75
9 HSPU's

Did Power Snatches instead, otherwise as Rxd.



Comment #117 - Posted by: John Davis at March 2, 2011 12:19 PM

as rx'd
-SS were disappointing.
-Ran on treadmill at 11/10/10
-HSPUs 9/9/8,1

Comment #118 - Posted by: Magnus 25/5'8"/160-165 at March 2, 2011 12:25 PM

as rx'd


Comment #119 - Posted by: ferb44 190# at March 2, 2011 12:32 PM

Scaled HSPU on GHD rollers (Not vertical)remainder as RX on treadmill~ 19:01

Comment #120 - Posted by: Greg/50/70"/215/03/17/08 at March 2, 2011 12:36 PM


forgot to start my time until the start of my 2nd round. last 2 rounds took 10:48. I completed my 1st round at a faster pace so I'm guessing I could add 4 minutes to the 10:48 and be pretty close to my time, so 14:48??, .... grrr.....

45# snatches (probably should have gone a little lower in the weight, didn't get a low squat)
modified HSPU (done w feet around a bar but body is almost completely parallel)

Comment #121 - Posted by: sharlene at March 2, 2011 12:37 PM

As rx'd, 11:11.

Struggled a bit on the runs. Squat snatches not quite unbroken, but never let go of the bar. HSPUs 9 / 9 / 6-3. Tough WOD.

Comment #122 - Posted by: Mel/37m/5'10"/175 at March 2, 2011 12:39 PM

14:32 as rx'd

Comment #123 - Posted by: Eli at March 2, 2011 12:40 PM


as rx'd


HSPU's are one of my weaknesses, but I love them.

Comment #124 - Posted by: m t cowboyd at March 2, 2011 12:53 PM

14:52, subbed squat clean and thruster.

Comment #125 - Posted by: ScottMacArthur at March 2, 2011 12:59 PM

Missed yesterday's Hero WOD McCluskey due to travel. Combined it with today's WOD to make a slightly modified workout.

3 RFT of:

9 Squat cleans 120lb
15 burpee pullups
21 pullups
800m run


Totally gassed on burpee pullups and regular pullups, not a great performance.

Comment #126 - Posted by: Sheldon N (M/33/6'/183) at March 2, 2011 1:29 PM


18:32 rx'd

Comment #127 - Posted by: Dan at March 2, 2011 1:33 PM

Nice wod for me, because I suck at snatches and hspus. I scaled the hspus, so not rx'd. I did do a few more scaled hspus each round than 9, though. I did work on real ones in the warm-up, but I still can't do them well enough to keep intensity in a wod. My shoulders are too weak and I'm not balanced enough either.


Comment #128 - Posted by: Matt Johnson (m 6'3", 220, 31 yo) at March 2, 2011 1:48 PM


3 rounds of

650m run
15 snatches with a metal pipe... probably 15#
9 hspu's with my feet on the ground, pike position


it was nice to do the snatch motion again as I've had messed up wrists and shoulders. the light weight felt good on it. Hopefully I can gradually increase the load.

Comment #129 - Posted by: JuliePlatt at March 2, 2011 1:54 PM

Rx'd - 17:00

Comment #130 - Posted by: Alan M/45/180# at March 2, 2011 2:03 PM

I love the video of the hotel WOD, and from other posts(and Miranda's cruise comment) there seem to be more of these type videos but I can't find them. As a road warrior, I would love to get more ideas on modification. So if you could put them on the journal, or a link that is easier for me to find that would be appreciated.

Lucas, I didn't see anything Miranda did as an FU. She didn't break anything, and I am sure she put the bumper barbell away. For all you know she tipped the staff and cleaned up after herself, not that there was any need to. She didn't do anything she wouldn't do at home. A little sweat on the mirror of a gym is a good thing(and unfortunately rare too).


Comment #131 - Posted by: NateC at March 2, 2011 2:08 PM

HSPU were to a half inch mat but all UB woo!
felt pretty good!
Did 2 strict MU today in my warm up!

Comment #132 - Posted by: Kendra Hall at March 2, 2011 2:09 PM


As Rx: 12:23

Disappointed in my time. I thought I would be under 11. May be because HSPUs and Snatches are my nemeses.

Comment #133 - Posted by: nathlete at March 2, 2011 2:21 PM

3 rounds of -
Run 400 - treadmill
15 power snatches @ 55#
9 HSPU to 2" pad


Comment #134 - Posted by: Carole F/52/5'6"/133 at March 2, 2011 2:26 PM

i just cant hep thinking high reps bastardize those snatches big time. don't get me wrong, im sure everyone is doing them proper in the sense all the weight is moved, squats are deep etc but i just don't think snatches were meant to be done like this. elite fitness or not.

Comment #135 - Posted by: Pete at March 2, 2011 2:44 PM

8:54 @ home

Comment #136 - Posted by: JDisch at March 2, 2011 2:56 PM

Our Affiliate did:

3 rounds for time:

run 400m
3 rounds of Cindy

I added a 20# weight vest

TIME: 14:13

Comment #137 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at March 2, 2011 2:56 PM


3 rnds

Run 400m
15 squat snatches, 55#
9 band-assist HSPU attempts :-) (didn't get head to floor, but didn't use boards to measure/ensure lowering to a consistent depth)--lame showing, but didn't know beforehand they'd be so hard after snatches or I've lost some progress on these.


Hang in there, Kim--healing takes time.

Comment #138 - Posted by: mom to five at March 2, 2011 2:57 PM


hanging power snatch...


Comment #139 - Posted by: JackM at March 2, 2011 3:05 PM

24 / M / 5'9" / 135lbs

Back squat 3-3-3-3-3


My squat has flat-lined lately, but this is a decent improvement. Maybe should have done 210lbs on the last set and tried to get all three, but oh well.

Comment #140 - Posted by: BC at March 2, 2011 3:06 PM

400m row (1:24, 1:22, 1:22)
20x 35# dumbbell snatch
9 HSPU (about 1/2 way)

Comment #141 - Posted by: Jim S at March 2, 2011 3:20 PM

As Rx'd


Great WOD


Comment #142 - Posted by: Guilherme Guida M/28/5'9''/178 at March 2, 2011 3:21 PM

15:15 (55#)

Comment #143 - Posted by: dingrr 42/m/166 at March 2, 2011 3:29 PM

as RX'd
A: 11:30

Comment #144 - Posted by: Aaron at March 2, 2011 3:30 PM

as RX'd
A: 11:30

Comment #145 - Posted by: Aaron at March 2, 2011 3:37 PM

3 rounds of -
Run 400
30 one handed dumbbell snatches @ 45lbs (Alternating arms)


Comment #146 - Posted by: Purp M/23/186 at March 2, 2011 3:50 PM

55# subbed declined pushups from hspu. Just not to that level. 20:20. My run is the weakest bust that's why we run right. Very new to this exercise so I consentrated on doing it correctly.

Comment #147 - Posted by: Sean lacy at March 2, 2011 4:00 PM

Three rounds for time of:
2 minute heavy bag
75 pound power snatch, 15 reps
9 Handstand push-ups

Comment #148 - Posted by: Pete In Sun City at March 2, 2011 4:12 PM


W/U: 3 rounds of 100 single-unders, 10 push-ups, 10 OHS, 45#; squat snatch, 4x1 at 45-55-65-75#.

As Rx: 11:23.

C/D: SP, 3x5 at 75-90-105#.

Runs on outside road course (24F, 14F wind chill, 65% humidity, wearing VFF). Came into this feeling pretty worn out from doing "McCluskey" yesterday. Last round of squat snatches were pretty slow.

Comment #149 - Posted by: rjf (Since 07-20-07. WOD no. 992) at March 2, 2011 4:22 PM

16:00 (scaled to 5 hspu/rnd)

Comment #150 - Posted by: mlt at March 2, 2011 4:22 PM

As rxd 14:34
HSPUs killed me. Did very well on the snatches. I was surprised.

Comment #151 - Posted by: BPemberton at March 2, 2011 4:23 PM


As rx'd

Comment #152 - Posted by: Brandon Burritt at March 2, 2011 4:24 PM

12:07 rx'd

Comment #153 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at March 2, 2011 4:26 PM

12:12. I am really weak at running, I appreciate the incorporation of it :)

Comment #154 - Posted by: Joey at March 2, 2011 4:31 PM

14:54 rx'd

Thought I would do better.

rd1 1:29/1:41/1:04
rd2 1:47/2:00/1:02
rd3 1:57/2:24/1:27

Comment #155 - Posted by: Jim D. 50/M/165/5'11" at March 2, 2011 4:31 PM

subbed 33 push ups for the handstand pushups

Comment #156 - Posted by: Linwood Wright at March 2, 2011 4:32 PM

The snatches were difficult, that threw me off and ive never done handstand pushups before.

Comment #157 - Posted by: Edwards M/14/5'11/160 at March 2, 2011 4:35 PM

Three rounds for time of:
2 minute heavy bag
75 pound power snatch, 15 reps
9 Handstand push-ups

Comment #158 - Posted by: Pete In Sun City at March 2, 2011 4:39 PM

As Rx'd 15:10. Wanted to get it under 15 but maybe next time.

Comment #159 - Posted by: Law at March 2, 2011 4:46 PM

21:25 65# power snatch, hspu belly to wall nose to ground

Comment #160 - Posted by: ccraft at March 2, 2011 4:51 PM

#121 Pete

Depends on what you think the snatch is. If you just see it as an exercise to build superior explosiveness, you probably wanna do 8 sets of 2-3 reps and quite heavy weights. But if you also think of the snatch as a means to develop superhuman work capacity as well. The same reason why crossfit advocates kipping pullups (work capacity plus strong back) before strict pullups (more focus on just strong back).

It's up to the individual athlete not to go faster than ha/she can with full control over the movement. I think that new athletes need to work at the olympic lifts for quite some time (pvc and burgener warmups and "traditional" lifting workouts) befor doing them in wods just so that they get technique down first.

At least thats my take on it

Comment #161 - Posted by: sven at March 2, 2011 4:54 PM

13:40 rx, Actually ran farther than 400m because I didnt have a track, went back with a GPS and realized I was a little off. As for Dave Lipson, haters gonna hate Dave. I think your reps looked legit and I'm stoked to see you put up WODs like this, and not just video after video of you doing heavy deads, or squats. Good on you man, keep pushing!

Comment #162 - Posted by: NickD at March 2, 2011 4:56 PM

21:25 65# power snatch, hspu belly to wall nose to ground

Comment #163 - Posted by: ccraft at March 2, 2011 5:02 PM

11:40 rx'd

Comment #164 - Posted by: BH2 m31/180 at March 2, 2011 5:03 PM

14:51 Rx'd

Comment #165 - Posted by: The Nomad at March 2, 2011 5:19 PM


3 rounds for time:
400 meter run
15 snatch squat

Comment #166 - Posted by: Will Meacham at March 2, 2011 5:23 PM

14:41 rx'd

Comment #167 - Posted by: brandon375 at March 2, 2011 5:32 PM

As RX'd

Comment #168 - Posted by: Matthew Burritt at March 2, 2011 5:37 PM

2011-03-02: AMRAP in 20min of 200m run, 95lb squat clean (6 reps), HSPU (5 reps). 8rnds in 20:53, Rnds@2:06-3:09.

Comment #169 - Posted by: gs at March 2, 2011 5:38 PM

male, 38 yo, 68", 151#

WOD as rx
time 22:49

Comment #170 - Posted by: Karl at March 2, 2011 5:44 PM

As rx:

Comment #171 - Posted by: JNel at March 2, 2011 5:49 PM

WU: row, 50 yd runs, ghd/back ex 3x10, ohs, oly pushup / superman 3x5/5, foam roll, mob


9:09 rx'd

runs around parking lot outside

3x HS hold against wall / hollow rocks
approx 1min / 30sec

Push Press 165x 3,5,10


Comment #172 - Posted by: brian p m/34/5'8"/169 at March 2, 2011 5:49 PM

kipping HSPU and 55# squat snatch
f/ 34/5'2/125

hanging snatch squat 22#

Comment #173 - Posted by: Mrs. D at March 2, 2011 5:55 PM

sub 35# db squat cleans in hotel gym


Comment #174 - Posted by: controlfreak at March 2, 2011 5:55 PM

12:35. HSPU need work, M/40/165

Comment #175 - Posted by: falloutshelter at March 2, 2011 6:01 PM

Caught in filter.

As Rx: 11:23.

Comment #176 - Posted by: rjf (Since 07-20-07. WOD no. 992) at March 2, 2011 6:13 PM

10:04 as Rx'd


Comment #177 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at March 2, 2011 6:21 PM

Subbed 4x30 ft. 50lb. Sled for 400's
Getting elevated to 5' for 11 HSPU's

Comment #178 - Posted by: goose M/25/6'/190 at March 2, 2011 6:23 PM

only did 5 reps of Sqt Snatch each round

Comment #179 - Posted by: cadet at March 2, 2011 6:32 PM

12:16 Rx'd

Comment #180 - Posted by: Schep1m; M/22/6'/175lbs at March 2, 2011 6:38 PM


Comment #181 - Posted by: Wrangler1 at March 2, 2011 6:46 PM


Comment #182 - Posted by: B. Rhaly at March 2, 2011 7:03 PM


Comment #183 - Posted by: B. Rhaly at March 2, 2011 7:04 PM

3 rounds of
400 m
15 55# snatch
15 hspu progression (anchored at 3.5')
10 sec handstand


Comment #184 - Posted by: Callum at March 2, 2011 7:15 PM


Comment #185 - Posted by: Raph at March 2, 2011 7:21 PM

Subbed 400m row for running:


Snatches are definitely weak: flexibility is an issue, plus they really take it out of me. Need to keep hitting these - glad they've come up recently.

Comment #186 - Posted by: rb (M/33/5'8"/155) at March 2, 2011 8:08 PM


Snatch squats killed me.

Comment #187 - Posted by: Kush-fit at March 2, 2011 8:29 PM


Comment #188 - Posted by: Ross Hanson at March 2, 2011 8:32 PM

Head to focus pad on hspu's

Comment #189 - Posted by: Kyle A. at March 2, 2011 8:55 PM


runs on treadmill at 2%


Comment #190 - Posted by: Tim 34/5'10/165 at March 2, 2011 9:09 PM

F/ 48/ 5'2"/ 120#

Squat snatches (55#)
HSPU (strict)

Comment #191 - Posted by: Bonnie Lynn at March 2, 2011 9:32 PM


Power Clean & Jerk: 9x3

Then Rx'd:


Considering all the C&J work beforehand I'm okay with that time. Shoulders and low back were done after all this.

Comment #192 - Posted by: Jordan D. at March 2, 2011 9:40 PM

24:49 as Rx'd
Still hurting from yesterday's wod.

Retired Army First Sergeant
Clarksville, TN

Comment #193 - Posted by: mark nash at March 2, 2011 9:44 PM

subbed 60# for 75# (still mastering snatches)
subbed running in place @ 1:30 for 400m (no place to run!)
hspu's as rx'ed

Comment #194 - Posted by: Christopher Denzer at March 3, 2011 3:54 AM

late night at work, only had the energy and time for 2 rounds and subbed rowing for the runs:


squats were surprisingly hard, did in sets of 5's ?

Great wod, thanks

Comment #195 - Posted by: mikeyb m/50/178 at March 3, 2011 3:58 AM

didnt have weight so subbed a 2x4 for a bar and just really focused on form. 9:50. shoulda done more reps or something i think.

Comment #196 - Posted by: duffy1298 at March 3, 2011 4:39 AM

65 lb snatch, sub'd 25 x flutter kick (4ct) for run
HSPUs: 9, 9, 7/2

Comment #197 - Posted by: Ajax at March 3, 2011 4:49 AM


3x15 snatch 45,45,50
3x9 progression hspu on wall

Finished with 3 sets of mil presses 50lbsx12

Comment #198 - Posted by: onepostandimout at March 3, 2011 5:09 AM


Did it at JC after work...did HSPU with my back to the wall which I've just started doing only my second time trying slowed me down...the squat snatches wore me out quicker then I thought they would

Comment #199 - Posted by: Cleveland at March 3, 2011 5:49 AM

18:11 did not go all the dwn on HSPUs. Squat snatches were smooth.

Comment #200 - Posted by: greg 39/6'3"/218 at March 3, 2011 6:07 AM



400m on treadmill
HSPU 3 sets of 2x partials/1x head to floor negative per round

Ernest 40/M/61"/167

Comment #201 - Posted by: twiki2 at March 3, 2011 7:09 AM

Three rounds for time of:
Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups

Comment #202 - Posted by: Alberone-Fortalea at March 3, 2011 8:01 AM


Comment #203 - Posted by: Darol at March 3, 2011 8:18 AM

Scaled to 65# after first round

Comment #204 - Posted by: Dan at March 3, 2011 9:11 AM

third round was brutal, 10:48

Comment #205 - Posted by: Donovan at March 3, 2011 9:13 AM


as rx`d (treadmill run)


Comment #206 - Posted by: haavardm at March 3, 2011 9:16 AM


Scaled to 420m run, 65lb snatch, 9 HSPU negatives: 15:50

Comment #207 - Posted by: Jon at March 3, 2011 9:17 AM

Three rounds for time of:
Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups


My two worst exercises together. Just not right.

Comment #208 - Posted by: Bells 38/195 at March 3, 2011 9:49 AM

As I considered today's workout, I thought to myself, "I will probably have to scale the snatches." I practiced a bit with the bar and though, "No, I will try this at the RX'd weight".

All those practice OH squats must have helped in my warmups:

25:26 as RX'd.

Comment #209 - Posted by: Ukkrew at March 3, 2011 10:03 AM

14:52 as Rx'd

Comment #210 - Posted by: Jette 41/M/5'11"/175 at March 3, 2011 10:34 AM

3 Rounds
Row 500, 15 75lb squat snatches, 9 HSPU


Comment #211 - Posted by: Mark & Theresa at March 3, 2011 11:34 AM

Fight gone bad, 308 as rx'd

Comment #212 - Posted by: holmes11b at March 3, 2011 12:06 PM

3 rds., 400m, 30 situps, 15 pushups


On the wet track of Oxnard College.

Comment #213 - Posted by: mas 54/m/155 at March 3, 2011 12:10 PM


Three rounds for time of:
60 Double unders
75 pound Squat snatch, 15 reps
9 Handstand push-ups


Comment #214 - Posted by: Memuc at March 3, 2011 12:26 PM


Three rounds for time of:
60 Double unders
75 pound Squat snatch, 15 reps
9 Handstand push-ups


Comment #215 - Posted by: Memuc at March 3, 2011 12:30 PM

As rx'd: 12.29

Some of the snatches were shady muscle snatches with an OHS...

Comment #216 - Posted by: Honcho M/32/5'10"/185 at March 3, 2011 12:32 PM

14:35, treadmill @ work, 5 min post rowing, DB Squat snatch WOD

Comment #217 - Posted by: Mad Max at March 3, 2011 1:04 PM


treadmill 10 mph
65# squat snatch
15 hspu toes on hockey net

Comment #218 - Posted by: mharris at March 3, 2011 1:14 PM

Comment #105 - Posted by: TRN III at March 2, 2011 11:02 AM

Thanks man!

Comment #219 - Posted by: Steven M. Platek at March 3, 2011 2:28 PM

13:38 as rx'd.

Comment #220 - Posted by: matt cosimini at March 3, 2011 2:52 PM

14:05 as Rx'd

Would have been 30-45 seconds faster but failed three times trying to get the last HSPU

Comment #221 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/185) at March 3, 2011 3:00 PM

15:00 as Rx'd

Comment #222 - Posted by: marco at March 3, 2011 3:06 PM

Scaled Hotel WOD

Three rounds for time of:
Run 400 meters
35 pound db Squat snatch, 10 reps/arm
5 Handstand push-up progressions


Comment #223 - Posted by: Sinal M/31/5'9"/215 at March 3, 2011 3:19 PM


Had to sub 27 Push-ups(hand release) for the hspu's


Comment #224 - Posted by: RYAN P at March 3, 2011 3:27 PM

hspu on smith mach
snatches were a bit ugly

Comment #225 - Posted by: jh 42/200 at March 3, 2011 4:31 PM

Mods: 10 reps of snatch, 6 HSPU


Felt pretty good doing snatch for the first time in months, it's a fun lift.

Comment #226 - Posted by: brett_from_wylie at March 3, 2011 5:31 PM

As Rx'd

As Rx'd

Comment #227 - Posted by: Jeremy A. Olive at March 3, 2011 6:27 PM

About 17:30 using treadmill. Lost time having to start it up each round and I'm not very good at high rep snatches!!!

Comment #228 - Posted by: Munk at March 3, 2011 7:01 PM

50# on Squat Snatch
21, 15, 9 Push Ups

19:00 Hurt my wrist doing pull ups w/ rope on warm up so slower than I usually would be.

Comment #229 - Posted by: liv4tris at March 3, 2011 7:38 PM

subbed one arm snatch, 50lb dumbbell, 20 reps for snatch squat


Comment #230 - Posted by: Marky Mark at March 3, 2011 8:32 PM

snatch scaled to 65lb


Comment #231 - Posted by: do1 32/5'11"/165 at March 3, 2011 8:45 PM


15:24 rx

Comment #232 - Posted by: JOe at March 3, 2011 10:06 PM

14:42 12.5 lb bar. One abmat for hspus

Comment #233 - Posted by: hillmang at March 4, 2011 12:56 AM


Three rounds for time of:
Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups

splits were:
400m: 1.57- 2.18 - 2.28
75 lbs: 1.50- 1.55- 2.02
9hspu: 1.29- 1.25- 1.24

total time =16.53 at 76% avg HR
pk at 82%
delta 165-126=39

felt like I went hard. tight back with the snatches, splits were 10,5- 12,3- 13,2.. could have gone a little harder there maybe.
the HSPU were 5,4 - 4,3,2 - 3,3,2,2.

Comment #234 - Posted by: Matt A at March 4, 2011 3:07 AM

3 rounds
400 M run
15 75# Hang Snatch Thrusters
9 Incline PushUps
Great workout
then 50 Sits

Comment #235 - Posted by: dyagg at March 4, 2011 4:12 AM

Scaled to 65# after first round

Comment #236 - Posted by: Dan W at March 4, 2011 5:57 AM

13:36 (65 LB)

Comment #237 - Posted by: Jake at March 4, 2011 6:41 AM

3 Rounds for time:
run 400 on a treadmill (miserable)
15 thrusters (95/65)

Gunnar: 11:55
Jen: 13:29
Eric: 14:44 (85#)

Comment #238 - Posted by: jwills at March 4, 2011 6:51 AM


Scaled to 45 pounds and treadmill.

Comment #239 - Posted by: JakeMate (M,40,5'9",145#) at March 4, 2011 7:37 AM

M/ 37/ 132 lbs/ 5'-6"
As Rx: 12:50
I actually used a 70 lb barbell, but did the squat snatches 16 times to make up for the 5 lbs lighter, so 15 x 5 = 75 so it was all good from my perspective. I did the heavy back squat WOD coupled with Annie the night before so my legs were a bit tired, but I liked this WOD. I did all HSPUs unbroken, actually slipped a little in the first round so had to just pop up and keep going, but they were a bit easier than I thought they'd be. I thought that they would be hard after the squat snatches, but not too bad. The squat snatches were tough after the runs. I broke them up into 6s and 5s mostly and kept on plugging away at them.
Good WOD. I think this is a good mix since it's weights, bodyweight movements and cardio all in one. I think it's a good balance for all people's strengths and weaknesses.

Comment #240 - Posted by: Anton at March 4, 2011 10:00 AM

17:48 as Rx'd. Great workout.

Comment #241 - Posted by: Michael m/48/5'9"/175/MI Survivor at March 4, 2011 10:33 AM


Comment #242 - Posted by: Pacers at March 4, 2011 10:35 AM



Comment #243 - Posted by: Jeff H at March 4, 2011 11:47 AM


Three rounds for time of:
Run 400 meters
75 pound (30kg) Squat snatch, 15 reps
9 Handstand push-ups (2 abmat)

Comment #244 - Posted by: JT at March 4, 2011 1:20 PM

Band assisted (1/2") HSPU
Uphill run - 1 flight stairs


Comment #245 - Posted by: collard at March 4, 2011 5:44 PM


Comment #246 - Posted by: Jeff & Charity @ CF Snohomish at March 4, 2011 6:05 PM


9:08 Rx'd

Comment #247 - Posted by: Cody Anderson at March 4, 2011 6:06 PM

3 mile run then 13:30 rx'd

Comment #248 - Posted by: Shawn at March 4, 2011 6:47 PM

Finally got a chance to watch the Miranda video. Great stuff Miranda, keep them coming!

Comment #249 - Posted by: Ronnieboy at March 4, 2011 6:56 PM

10:10 Rx

Rest 6 Min. Then:

3 Rounds for time of:
- 50m Prowler Push (+ 90lb)
- 15 Toes to Bar
- 9 Thrusters (95lb)

Surprisingly, this took about 10mins also.
All in all, a good day of training.

Comment #250 - Posted by: Eddie at March 4, 2011 8:49 PM


feet on smith machine for hspu

Comment #251 - Posted by: Matthew at March 5, 2011 9:25 AM


Subbed 400m run with 40 double-unders
Used 45# for squat snatch

Comment #252 - Posted by: James at March 5, 2011 9:30 AM

14:09 with power snatches

Comment #253 - Posted by: Benny m/42/74"/222 at March 5, 2011 10:27 AM

3 Rounds
1/4 mile run
55 lb snatch x 15
55 lb OH press x 15

Comment #254 - Posted by: DCE at March 5, 2011 3:53 PM

17:49 RX, hspu felt good

Comment #255 - Posted by: tum1 at March 6, 2011 2:06 AM

as rx'd



Comment #256 - Posted by: Toby D at March 6, 2011 7:04 AM

13:20. 500M row, 15 135# BS, 9 HSPU

Comment #257 - Posted by: therozfather. 31/M/194 at March 6, 2011 8:49 AM

17:30. power snatches

Comment #258 - Posted by: lucien at March 6, 2011 9:09 AM

As Rx'd.

"Mrs. Miyagi"
Scaled to 55# squat snatch. Rest as Rx'd.

Comment #259 - Posted by: Miyagi m/31/168.2# at March 6, 2011 10:29 AM

20:16, not too bad. Hspus are a major goat of mine, been working them lately and they are a bit better. With the snatch, really tried to emphasize the snap at the top of the pull and then getting under the bar fast. Coouldn't string 15 together, mostly 8, 4, 3. Hspus, 4, 3 ,2.

Comment #260 - Posted by: Smithy/m/50/5'10"/170 at March 6, 2011 10:47 AM


as rx'd


done today (sunday 3/6/2011)

Comment #261 - Posted by: Mark at March 6, 2011 11:06 AM

Jeff @ 2.0
HSPU facing wall

Comment #262 - Posted by: Jeff & Charity @ CF Snohomish at March 6, 2011 6:54 PM

3rds for time:
run 400m
65# Squat Snatch, 15reps
9 HSPU's


Comment #263 - Posted by: knodes at March 7, 2011 7:15 AM

sub'd 67# on snatch squat

Comment #264 - Posted by: BrianR m/49/6'2"/188 at March 7, 2011 8:18 AM

subbed 6 HSPU


Comment #265 - Posted by: Jack - Hitchin at March 7, 2011 8:51 AM

Modified WOD:
3 rounds for time of:
275m Run
15 75# Sq Snatch
9 HSPU to abmat

20:44 min

Comment #266 - Posted by: CER - M/36/202/6' at March 7, 2011 9:58 AM


As rx'd:


Comment #267 - Posted by: Richie D. at March 7, 2011 11:27 AM

25:38. Subbed DUS for 1 minute for run. Great WOD.

Comment #268 - Posted by: Xman at March 7, 2011 6:27 PM

32 yom, 190 lbs

22:00 as rx'd

Comment #269 - Posted by: Jeff Weltmer at March 8, 2011 10:45 AM

CFWU x 3

3 rds;
#60 on Squat* Snatch x 15
9 x HSPUs

* and my squat snatch is poor with too little squat.

Comment #270 - Posted by: F15E_WSO/M/48/180 at March 8, 2011 12:21 PM

had to sub skipping (1:30/1:45/2:00) for the 3 rounds of running

11:00 flat

Comment #271 - Posted by: Troy at March 8, 2011 4:50 PM


as rx'd

Comment #272 - Posted by: Dexter 18/6'0"/145 at March 8, 2011 9:29 PM



Comment #273 - Posted by: ceaver at March 8, 2011 11:20 PM

scaled to 55#


squat snatch easily one of my worst movements. Nice to work on those.

Comment #274 - Posted by: illis m/30/170/5'10 at March 9, 2011 3:51 PM

21 min

Snatches were somewhere between power and squat snatches and broken, HSPU were actually extremely elevated push ups (feet draped over the snatch bar which was up at about shoulder height)

Need to work on snatches

Comment #275 - Posted by: clark at March 9, 2011 3:55 PM

Broke SS into sets of 5/Need to improve ROM on HSPU/indoor track used today

Comment #276 - Posted by: RB at March 9, 2011 5:27 PM

power snatch


Comment #277 - Posted by: MikeyPaul/m/29/170/5'8" at March 9, 2011 6:25 PM

power snatch


Comment #278 - Posted by: MikeyPaul/m/29/170/5'8" at March 9, 2011 6:26 PM

400m run
Subbed 45lb hang power snatch X 12 to work on form
6 HSPU progressive

all times three


Comment #279 - Posted by: Henry M at March 9, 2011 7:53 PM

24:45 as rxed

Comment #280 - Posted by: Repto M/40/5'11''/225 at March 10, 2011 6:57 AM

Three rounds for time of:
Run 400 meters
55 pound Squat snatch, 15 reps
9 Handstand push-ups

Time 23:11

Comment #281 - Posted by: Jeff Gebbie at March 10, 2011 11:01 AM

as rx'd: 9:44

Comment #282 - Posted by: Kevin - M/190/6'/39 at March 10, 2011 2:19 PM



Comment #283 - Posted by: jayhawkcf at March 10, 2011 3:43 PM


Three rounds for time of:
Run 400 meters
75 pound power snatch, 15 reps
9 Standing shoulder press w/ 135 lbs.

Ran on the treadmill; first time running since breaking my ankle and it felt kinda okay!


Comment #284 - Posted by: Kent at March 11, 2011 3:32 PM

as rx's: 15:55

Comment #285 - Posted by: dsm19 M/32/6'0/210 at March 11, 2011 7:13 PM

CFWU-3. From home. Pushups instead of HSPU 3rd & dips 2nd. Superman. Burgener. Dot drill.
Disapp w/time. Hoping for 12's. Run on TM. Pretty good job w/pace. Started @ 8.0 & increase quickly by .2 as I recovered.
Sq snatches not too bad. Too broken last set. 7+5+3. Collar came loose on left side of bar. Pretty good job using hips & legs & not just back.
HSPU unbroken. Facing wall.

Comment #286 - Posted by: jrm at March 12, 2011 6:32 PM

as rx 15:45

Comment #287 - Posted by: matt c at March 13, 2011 6:49 AM


as rx'd


58 153 169
400 Cal

Comment #288 - Posted by: Adam Hamm at March 13, 2011 11:00 AM

rxd 9;52

Comment #289 - Posted by: kilo at March 13, 2011 1:23 PM

Did this one with the wife. I used 25k bar, the mrs used 18k bar for sq snatches. Full hspu for me. 3 progressions for Lou.

Had some fun!

20:36 mins

Comment #290 - Posted by: BarryT at March 14, 2011 7:46 AM

35 yom.195

21 something. Squat snatches were better

Comment #291 - Posted by: kgw at March 14, 2011 1:37 PM

30 kg.


Loved it!

Comment #292 - Posted by: tanzenfranz (M/27/190cm/85kg) at March 15, 2011 9:34 AM

Three rounds for time of:

Run 400M
55 lb. Squat snatches, 15 reps
15 hand-stand push up progressions (feet up ~30")


Comment #293 - Posted by: Gerard Dawson at March 16, 2011 7:12 PM

BrandX Pack Scaling

3 RFT of:

Run 400m
15x55lb hang squat snatch
15xhspu progression (feet on dumpster outside gym)


Comment #294 - Posted by: Chris Newport at March 17, 2011 7:08 PM

55# Squat Snatch
Asst. HSPU's (ankle over barbell)


Comment #295 - Posted by: Drew m/42/4'10"/160 at March 19, 2011 8:28 PM


2nd WOD today.

run 400m on treadmill @ 3% incline, 13,14,15kph
28k (82%) squat snatch
9 assisted HSPU. ankles hooked on bar of smith m/c.

Comment #296 - Posted by: zenoperegrinus at March 21, 2011 12:02 AM


Comment #297 - Posted by: MoGreene at March 22, 2011 6:37 AM

Burgener warmup

Comment #298 - Posted by: Doug at May 2, 2011 11:36 AM

10:31 Rx'd

Comment #299 - Posted by: MarcusG 30 5'9" 165# at May 4, 2011 11:52 AM

25kg squat snatch


Comment #300 - Posted by: Michał at September 6, 2011 6:50 AM

13:55 (45lb hang snatches).

Comment #301 - Posted by: William M. at May 1, 2015 8:36 AM
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