May 7, 2011

Saturday 110507

21-15-9 reps for time of:
24" Box jump
75 pound Power snatch
Chest to bar Pull-up

Josh Everett 4:13, Kevin Montoya 6:13, Rebecca Voigt 8:47 (24" box, 75lbs), Lindsey Valenzuela 9:44 (24" box, 75lbs).
Post time to comments.

DustinWilhiteHammerHomeGym_th.jpg

Enlarge image

Dustin Wilhite.


"The Back Kip or Backward Roll on the Rings" with Dusty Hyland, CrossFit Journal preview video [wmv] [mov]


"Mark Divine on Hypothermia" by Rogue Fitness - video [wmv] [mov]


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


"Be a yardstick of quality. Some people aren't used to an environment where excellence is expected."
- Steve Jobs

Posted by lauren at May 7, 2011 5:00 PM
Comments

Awesome WOD!

Comment #1 - Posted by: Zeb G at May 6, 2011 5:10 PM

i like the way kevin explains his logic for timing the wods, i love to think about it that way. i think that it does help if you are training, timing your reps and trying to be consistent.

i can't wait until tomorrow so i can enjoy this one!

Comment #2 - Posted by: lei at May 6, 2011 5:12 PM

Hey, got a sports med question. Don't know if it's grip or form, but after snatch work or OHS my left palm ( below the thumb) gains a tearing sensation. Mostly if I spread my hand in the days after a workout containing those previously mentioned lifts. Any similar experiences? Thanks.

Comment #3 - Posted by: Drew at May 6, 2011 5:27 PM

OK when can i get them reebok weightliftin' shoes?!?!?

Comment #4 - Posted by: MB at May 6, 2011 5:29 PM

Love the workout breakdown by Montoya. Keep them coming, it's great for us Grinders (ie: aspiring Firebreathers)...

Comment #5 - Posted by: Dach at May 6, 2011 5:32 PM

Anyone know where to find those shoes Kevin is wearing in the video? They look like Reebok oly shoes?

Comment #6 - Posted by: Coe at May 6, 2011 5:32 PM

Kevin, what model Reebok shoes are you wearing?

Comment #7 - Posted by: Ben at May 6, 2011 5:33 PM

Evvvvvvverrrrret....Crazy time

Comment #8 - Posted by: Noah at May 6, 2011 6:18 PM

Kevin, where did you get those freaking shoes, those are incredible

Comment #9 - Posted by: Jeff at May 6, 2011 6:36 PM

Solid WOD, aiming to mix that into my endurance work tomorrow. Cannot wait!

Comment #10 - Posted by: Dan in Coatesville, pa at May 6, 2011 6:51 PM

I hope new people don't see the demo video and try to copy those snatches at home.

As always, I'm impressed by the effort. But I wish there was a little more value placed on moving beautifully.. if not for personal safety, then at least to set a helpful example to everyone who watches the videos for direction and inspiration. I worry about the message being sent to newbies when they're shown a demonstration like that and then read comment after comment applauding it.

We tease people in globo gyms for doing silly things.. But ripping a loaded barbell off the ground with a rounded back is awesome? If I walked into a gym and saw a trainer letting their athlete or friend lift like that, I'd turn and run in the other direction.. straight to someone who was interested in my safety and success.

We're taught at certs and in our affiliates that lifting like that is dangerous, but here, we clap? Huh?

Fast times are great, but not at the expense of form, especially to such a large degree. How about seeing how fast you can go keeping your form in check? Now THAT is something to shoot for.

What's the point of cool shoes if everything above them is reckless?

Comment #11 - Posted by: AllisonNYC at May 6, 2011 7:31 PM

Yeah, definitely seeing Allison's point on those snatches.

Comment #12 - Posted by: Mary W. at May 6, 2011 7:53 PM

Yeah, definitely seeing Allison's point on those snatches.

Comment #13 - Posted by: Mary W. at May 6, 2011 7:54 PM

Yeah, definitely seeing Allison's point on the snatches.

Comment #14 - Posted by: Mary W. at May 6, 2011 7:55 PM

Wow, woops.

Comment #15 - Posted by: Mary W. at May 6, 2011 7:55 PM

Cmon I wanna get a petition up to have Josh start filmimg his workouts. He is such a boss and his o lifting is beautiful have him set the example. Not that Kevin isnt awesome but let people learn from one of the original firebreathers.

Comment #16 - Posted by: Trevor at May 6, 2011 8:06 PM

as somone new to crossfit i have a question. i looked at the exercise demo video and it mentioned that you could do the power snatch from the hang, for this workout is that somthing that should be done or is ment to be done off the ground?

allison thank you for posting that comment about form if i hadnt watched the demo i wouldnt have thought about it and just done it with a messed up back

Comment #17 - Posted by: jordan at May 6, 2011 8:39 PM

Agreeded Allison, rounded back does not make up for rounded back.

Anyways Josh is a beast.

Comment #18 - Posted by: Sam G at May 6, 2011 8:42 PM

I was watching 20/20, and it was about SEAL Team 6 and how they are bad asses. But, they mentioned Michael Murphy, and how they are nameing a ship after him, and how he was a SEAL Team 6 member. That is so cool.

Comment #19 - Posted by: Keith at May 6, 2011 9:55 PM

that was an awesome Reebok add!!

Comment #20 - Posted by: dan m at May 6, 2011 9:56 PM

Is nice to see CrossFit is really demanding good form like neutral lumbar spine on those power snatches :(

Comment #21 - Posted by: Nilo lins at May 6, 2011 11:23 PM

Did anyone catch the brand of weightlifting shoe in the demo video? It was hard to tell because they barely had any shots in the video of it.

Comment #22 - Posted by: Shane at May 6, 2011 11:34 PM

HQ, do you think you guys could do a video of a really good athlete doing a wod and just shoot his foot work in some fancy new Reebok shoes, I really love the way they look.

Comment #23 - Posted by: Chuck at May 7, 2011 12:10 AM

Rxd: 11:48. No grip/non kip bar.

Comment #24 - Posted by: Xman at May 7, 2011 12:15 AM

seriously.... rounded back police, the weight is light and Montoya's back is hardly rounded. i have seen a lot worse get posted on here. good night.
but I second the comment on seeing Josh E. post his workouts, a true crossfit legend

Comment #25 - Posted by: kris kepler at May 7, 2011 1:09 AM

43/m/176cm/73kg

As rx'd

10:03

Comment #26 - Posted by: Memuc at May 7, 2011 1:35 AM

11:18, piece of bamboo as bar...afg style.

Comment #27 - Posted by: Anna Leigh at May 7, 2011 2:52 AM

7:54

Comment #28 - Posted by: Mik at May 7, 2011 2:53 AM

M/30/6'0"/185lbs

As rx'd

16:20

Comment #29 - Posted by: B$ at May 7, 2011 3:47 AM

m/45/183

9:27

Comment #30 - Posted by: cosmo at May 7, 2011 4:26 AM

m/42/5'11"/200

21-15-9 reps for time of:
16" Box jump
67 pound Power snatch
jumping Pull-up

21 4:10
15 8:20
9 9:59

Comment #31 - Posted by: slowweak at May 7, 2011 4:47 AM

M/20/6"4/185lbs

As rx'd
9:40

Comment #32 - Posted by: John Whittle at May 7, 2011 5:11 AM

As Rx'd: 16:51, CTB continues to be brutal.

#2/31/F/68/138: 17:42, not as Rx'd- regular pull ups.

Comment #33 - Posted by: CFinBKK/36/M/70/173 at May 7, 2011 5:20 AM

Found it extremely hard today for some reason.

21:20

M/45/190

Comment #34 - Posted by: Neil Davidson at May 7, 2011 5:21 AM

Great work out! Followed it up with 2.5 Mile run around 80%!

Im also a little weak with the chest to bar pull up so did jumping pulls instead.

8:55

M/24/209

Comment #35 - Posted by: Jonathan at May 7, 2011 5:29 AM

2011-05-07: 5:34@2:14,2:10,1:09. BJ's/HPS's, no pu's.

Comment #36 - Posted by: gs at May 7, 2011 5:55 AM

m/42/150/5'7"

subbed burpees for box jumps (nothing high enough to land on)

11:55

Comment #37 - Posted by: texinma at May 7, 2011 6:07 AM

m/34/6'4"/208#

subbed 30 inch boxjumps.

6:59

Comment #38 - Posted by: dan m at May 7, 2011 6:22 AM

Germany, Münster

M 37/181cm/90kg

06:58 min

Comment #39 - Posted by: Rico at May 7, 2011 6:24 AM

@AllisonNYC...spot on assessment - regardless of load proper technique is paramount in any lift, but especially the Oly's. I understand the high intensity, circuit style, beat the clock mentality but it shouldn't be posted on a site where people look to guidance and examples of what is the proper way to do or how to dominate each WOD.

@kris kepler - yeah the resistance is light - and he's still not getting a true snatch - it should be floor to lockout...not floor to above my head and wide grip military press up - these types of reps show up in the first set so its not a fatigue thing that early is it?

Comment #40 - Posted by: S&Capprentice at May 7, 2011 6:25 AM

What's up with the rhabdo? Any further thoughts on that? Prevention strategies?

Comment #41 - Posted by: Acambio at May 7, 2011 6:32 AM

12:30 with a 20" box.

Day 32 of 100DBC, then 25 sets of chest presses and flyes.

Comment #42 - Posted by: Alan H. in Kabul at May 7, 2011 6:35 AM

If there was ever a day to do 'Murph' today would be that day. Not only is the Navy christening a destroyer bearing his name today, but it is also his birthday. RIP.

Comment #43 - Posted by: Tank at May 7, 2011 6:37 AM

2nd the Murph. Wish he could been here to see Osama get it. The boss came to see us yesterday and as much as I don't like his politics, it was good to hear him recognize all the fallen who gave their life in the pursuit of justice.

Subbed chin to bar (thinking maybe I should have used a band and gone CTB with assistance.) What say you?

otherwize rx'd

m/35/5'10" 185
14:54

Comment #44 - Posted by: Josh at May 7, 2011 6:49 AM

As rxd
Contact with bar on all pullups
8.56

Comment #45 - Posted by: Jonblaze at May 7, 2011 7:26 AM

7:46

Comment #46 - Posted by: charbs 185/m/26 at May 7, 2011 7:27 AM

M/25/171cm/78 kg
9.01

Comment #47 - Posted by: roydepoi at May 7, 2011 7:30 AM

M/27/76"/235
9:20

Comment #48 - Posted by: Mike at May 7, 2011 7:42 AM

5:07 rx'd

Comment #49 - Posted by: blaney-crossfit ocean city at May 7, 2011 7:42 AM

9:46 as rx's after SWOD of bench 3x5 @ 235, incline press 3x5 @ 220 and dumbell flat flye 3x10 @ 50lb dbs.

felt like i was going in slow motion today. not a good day.

m/28/5'6"/150

Comment #50 - Posted by: Rudy Wilde at May 7, 2011 7:47 AM

11:59
I have definitely got to get better at this. Once again, I cant actualy touch my chest without hitting my head on the ceiling at the ymca here.

Comment #51 - Posted by: Edwards M/14/5'11/160 at May 7, 2011 7:57 AM

I was liking the rep scheme logic until you factor in the movements. 135 reps might take you 4-5 minutes but what if the snatches were 115?

Comment #52 - Posted by: gaucoin at May 7, 2011 7:59 AM

Thanks for the video Kevin, but like Allyson said... I had to close the video after seeing your back bend like that, was painful to watch :) um also because of the blatant advertising for reebok but I guess there is to be a whole lot more of that coming!

Comment #53 - Posted by: Andy at May 7, 2011 8:04 AM

8:28 rx. Turned out to be a mistake to do Fran for fun yesterday.

Comment #54 - Posted by: Made of Glass at May 7, 2011 8:13 AM

Oh yeah, M/27/5'8"/160 - performed at Crossfit ACT in Saddle Brook, NJ.

Comment #55 - Posted by: Made of Glass at May 7, 2011 8:20 AM

14:20 as Rx'd.
First time doing this WOD. I had a goal of 15 mins so, I feel good about my time. I don't have kip down yet so, my chest to bars took a lot of my time. Wind was really good today.
Being a CF noob, I actually wondered about the Power Snatch form in the demo also. However, I didn't see all of the comments about it until after I did the workout so...I used a fast and loose form also. Now, I know better. Thanks.
M/39/6'4"/195

Comment #56 - Posted by: Matty at May 7, 2011 8:21 AM

14:20 as Rx'd. Don't have kip down yet so CtoB took a lot of time. 6 weeks into CF.

Comment #57 - Posted by: Matty at May 7, 2011 8:28 AM

9:43

M38/189#/5'8"

Comment #58 - Posted by: DamonWV at May 7, 2011 8:32 AM

21-15-9 reps for time of:
22" Box jump
65 pound Power snatch
Pull-up

Comment #59 - Posted by: Sinal M/31/5'9"/215 at May 7, 2011 8:39 AM

M/21/170

9:42 as Rx'd

Kips aren't quite down yet, so this was a fun one!

Comment #60 - Posted by: SamB at May 7, 2011 8:39 AM

19:16 Rx'd

Fun WOD

Comment #61 - Posted by: NAMWIZ at May 7, 2011 8:53 AM

10:25 rx
Rest 30 mins
1.6 mile run in 12:17(7:41/mile)

Comment #62 - Posted by: gb 43/m/71"/185# at May 7, 2011 8:56 AM

m/39/76/210

8:35

Comment #63 - Posted by: Chas at May 7, 2011 8:57 AM

14:50
Did lot of pull ups on Thursday so they took me the most time today.

Comment #64 - Posted by: Filip at May 7, 2011 9:14 AM

24/f
8:40
Did this WOD with 24" box, 45# and 7 chest to bar pullups in the first round, followed by just regular ones for the following reps.

Comment #65 - Posted by: Tiny at May 7, 2011 9:30 AM

think cf uses "snatch", "clean/jerk", etc. in a very broad sense. often, they just mean ground to lockout overhead. cf regulars, and elites have strong enough backs that 75lb won't do damage even with less than stellar form. if it does, they only have themselves to blame.

i suspect the wod gods would specify 21/15/9 with perfect form if they wanted perfect form. maybe, to appease the whiners, they should start stating perfect form or 'whatever it takes' on the wods. don't know how many times we've been thru this argument in my 6 yrs doing cf. always the same, whenever coach chimes in, always the same answer. essentially, if it doesn't say perfect form, perfect form was not a requirement. most 21/15/9 wods are for time-yes, at the expense of form.

in cf, you are you're own coach, so if you want perfect form, do perfect form. pretty sure anyone who posts a wod isn't asking you to coach it for them.

if you want good time, form will suffer. range of motion for time is all that is necessary in this wod. not using perfect form will affect one's snatch for max wt down the road. you won't suffer for it, i won't suffer for it, the individual will.

Comment #66 - Posted by: mtvet/45/6'/211 at May 7, 2011 9:34 AM

12:59

Used 65lbs for pwr snatches. Doing 24" box jumps in Do-Wins probably not the best idea I ever had...

Thanks to AllisonNYC for her post earlier today. It reminded me to give a little extra thought about how I wanted to approach this workout.

Form vs. intensity has been debated many times here and I'm not criticizing anyone else's approach, but for me the power snatches in this workout meant that I was going to deliberately slow down a bit and focus on form. 2 reasons: at 46 my body is just not as tolerant of form breaks, even at lighter weights, and also because for me the snatch is the most complex lift and I am constantly trying to learn and practice proper technique. Whether I'm using a PVC pipe for the Burgener w/u or going for a 1RM, I have to stop even for just a second or two between reps to "re-set" and focus on the elements of the lift. This helps me to hear Coach B's voice cueing the fundamentals and coaching points and gives me a chance to make sure I'm set up properly.

Comment #67 - Posted by: Bill M. m/46/5'3"/133 at May 7, 2011 9:47 AM

M/51/153/1-1-06

"Murph", outside for first time.

Run 1 Mile
100 Pull-ups (strict, no kip)
200 Push-ups
300 Squats
Run 1 mile

1:01:11

Need work in longer domains I guess. Strict PU drained. Mostly mental from mid-point of BW exercises on, knowing the time would be poor.

Comment #68 - Posted by: bingo at May 7, 2011 9:49 AM

"Murph", details in filter. 1:01:11

Comment #69 - Posted by: bingo at May 7, 2011 9:49 AM

F/29/5'9/136
20' Box
45# Hang Snatch
CTB Pullups w/green band
10:40

Comment #70 - Posted by: Liz K. at May 7, 2011 10:02 AM

14:21 as rx'd.

First round of 21 PUs were strict dead hang because I couldn't access bar where I could kip. I definitely do better on met-con WODs early in the morning.

Comment #71 - Posted by: Jim 40/5'11"/165 at May 7, 2011 10:19 AM

Rx'd
10:51

Comment #72 - Posted by: JBarr M/28/5'11"/198 at May 7, 2011 10:21 AM

12:23

65 lb. PS. At Life Fitness, Ensenada.

Comment #73 - Posted by: mas 54/m/155 at May 7, 2011 10:21 AM

9:54 rxd

Comment #74 - Posted by: aermio m/32/5'7"/150 at May 7, 2011 10:24 AM

cut WOD short due to time limit

Comment #75 - Posted by: greg 39/6'3"/216 at May 7, 2011 10:33 AM

8:01 As Rx'd

Comment #76 - Posted by: Lawrence at May 7, 2011 10:35 AM

14:34 neck to bar pu

Comment #77 - Posted by: ccraft at May 7, 2011 10:45 AM

-5:48 as rx'd

Comment #78 - Posted by: Randy B. at May 7, 2011 10:46 AM

17:01

Comment #79 - Posted by: Brett C. m/29/6'0"/170lbs. at May 7, 2011 10:51 AM

9:28 as rx'd

just wasnt feeling it today

Comment #80 - Posted by: Castillo m/20/160 at May 7, 2011 10:51 AM

as rx'd - 10:47

Did the WOD at 1pm with only a zone bar in stomach. Ran completely out of gas after first set. Eat more next time.

Comment #81 - Posted by: cnc at May 7, 2011 11:02 AM

Wow, Reebok sure was prominent. Then again, those were some of the cleanest weights I have ever seen. And how about the slow-mo on the pull up?;)

Comment #82 - Posted by: Marty at May 7, 2011 11:02 AM

12:19 rx'd ctb were a disaster

Comment #83 - Posted by: B-Mo, M/34/6'/190 at May 7, 2011 11:08 AM

Where do I find the list of workouts on this website? I can only find the list of exercises on here, but I can't find the list of workouts.

Comment #84 - Posted by: Aaron at May 7, 2011 11:22 AM

11:02 as rx'd surprised the power snatches is what slowed me down

Comment #85 - Posted by: dave at May 7, 2011 11:23 AM

Tried to post earlier, and I am not sure if I went through-

21-15-9
20" box jump
45# power snatch
Jumping c2b pull ups
Around 9:34 if I remember correctly. I really wasn't feeling this one today.

Then, 70 burpees for day 70 of my 100 day burpee challenge.

Comment #86 - Posted by: Sarah (22/f/123/5'4") at May 7, 2011 11:24 AM

Any suggestions for substitutions for chest to bar pull ups? Trying this at home, and found adequate substitutes for everything else. I haven't worked out in a while, so I'm taking it easy and trying to not hurt myself.

Comment #87 - Posted by: Kelsey at May 7, 2011 11:39 AM

Scaled up to 95lbs (truly, by mistake)

9:45 w/ molten hot barbell!

Comment #88 - Posted by: Espinosa m/26/5'11"/165 at May 7, 2011 11:43 AM

14:20 rx'd

still don't feel I have the form down on the power snatch. slowed down to make sure I was following the technique.

Comment #89 - Posted by: Bravo (27/m/170/5'11'') at May 7, 2011 11:46 AM

Just got back from a physical fitness test to be a police officer. On the mile and a half run, the rest of the pack wasn't even close. Ran it in 10:16. Actually lapped about half of the people. All I do is follow the main site everyday, nothing extra. Thanks Crossfit.

Comment #90 - Posted by: Bran at May 7, 2011 12:15 PM

10:55 Rx'd.

Fun WOD!

Comment #91 - Posted by: james.patrick [M/49/66"/135] at May 7, 2011 12:21 PM

10:33 as rx'd

Comment #92 - Posted by: James M/28/5'7"/155 at May 7, 2011 12:22 PM

Filter?

Ack!

Comment #93 - Posted by: james.patrick [M/49/66"/135] at May 7, 2011 12:30 PM

I agree with AllisonNYC and Bill, If I am doing a exercise incorrectly than I would need to slow down or lower the weight so I can do it correctly. The excuse of “it is a light weight he can get away with it” is not valid; it should be “it is a light weight it should be done perfectly” would be more spot on. A very little “slop” may be acceptable when you are going for an Olympic record with heavy weight but it is a recipe for disaster any other time. Can anyone say muscle memory, do it poorly light your going to do it poorly heavy. Once you get older your lower back will thank you, most people who are hurting themselves on lifts are doing it at lighter weights when they are not concentrating on form. If you are a coach, trainer, friend, buddy, or Coach and you let your people get away with this then I hope you have good insurance and a chiropractor on staff.

Comment #94 - Posted by: OzzyVB at May 7, 2011 12:41 PM

M/20/195

sub 45

10:29

Comment #95 - Posted by: Hayden at May 7, 2011 12:41 PM

21-15-9 reps for time of:
24"(ish) Step ups on stack of Bumper plates
75 pound Power snatch
Pull-ups
15:40
M/53/6’/210

Comment #96 - Posted by: Pete In Sun City at May 7, 2011 12:45 PM

11:52 Rx'd.

snatches beat me up and the CTB slowed me down a good bit. solid WOD!

Comment #97 - Posted by: Kush-fit at May 7, 2011 12:47 PM

15:00.

Not a great time but I pushed myself very hard. I loved this workout.

Comment #98 - Posted by: Michael Martin at May 7, 2011 1:17 PM

3:57

Comment #99 - Posted by: Carl at May 7, 2011 1:32 PM

8:56

Comment #100 - Posted by: TRN III at May 7, 2011 1:32 PM

Comment #99 from "Lumpy", please read comment #90 from "Bran". It tells a quick little tale of using this amazing fitness program that is posted for free on the internet daily to easily pass a police officer fitness test. People are improving their lives, building communities, getting fitter/healthier, and have a blast while doing it.

THAT is the meaning of CrossFit. Not a single, solitary thing about that has even changed 1%.

Perhaps you have a different meaning of CrossFit than I do. From my perspective, everything in CrossFit is going simply amazing and we get better every day. But hey, that's just me.

Comment #101 - Posted by: Pat Sherwood at May 7, 2011 1:43 PM

m/22/165/5'9''

rxed 10:08.25

Comment #102 - Posted by: Adam and Sara at May 7, 2011 1:45 PM

8:09 sub'd snatch w/ apx. 25 lbs sandbag jerk and CTB PUs were less than desirable

Comment #103 - Posted by: holmes11b at May 7, 2011 1:46 PM

7:35 as rx'd

Comment #104 - Posted by: Moises Del Mar 170lb;1983 at May 7, 2011 1:52 PM

8:49 rxd
ctb slow

Comment #105 - Posted by: chris bham m/44/198/69" at May 7, 2011 1:53 PM

7:35 after i just had to stitch up my own hand after cutting it three days ago and it wouldn't close up using only butterfly strips. ctb slow.

Comment #106 - Posted by: Moises Del Mar 170lb;1983 at May 7, 2011 1:55 PM

M/25/5'7"/145

2nd WOD today:

As Rx'd:
11:06

Comment #107 - Posted by: Fidencio Hinojosa at May 7, 2011 1:59 PM

m/43/5'6"/145

17" box
12:26

Comment #108 - Posted by: duane at May 7, 2011 2:00 PM

WOD as Rx.

10:56

The C2B pullups were what slowed me down the most, doing singles for most of the 2nd and 3rd rounds.

Then Deadlift 365lb, new PR by 10lb. Bench press 225lb, new PR.

Comment #109 - Posted by: Sheldon N (M/33/6'/186) at May 7, 2011 2:07 PM

age 21 bw 170

10:50

hollow(ish) box jumps
regular kipping pullups done on rings

Comment #110 - Posted by: Chris S at May 7, 2011 2:21 PM

Subbed burpees for box jumps... Was not feeling good today

Comment #111 - Posted by: Will 18/M/5'8"/175 at May 7, 2011 2:29 PM

@ #99: wrong WOD...
This was 9.47

Comment #112 - Posted by: Carl at May 7, 2011 2:30 PM

OK where can I get some of those shoes? TELL ME!

Comment #113 - Posted by: How'd it get burned? at May 7, 2011 3:02 PM

33/M/190

don't have box, had to use a 20" bench, otherwise as rx'd

7:50

Comment #114 - Posted by: john g at May 7, 2011 3:08 PM

11:44
Most pull-ups weren't chest to bar.

Comment #115 - Posted by: Linwood Wright at May 7, 2011 3:22 PM

Saturday 110507
21-15-9 reps for time of:
24" Box jump
75 pound Power snatch
Chest to bar Pull-up

RXd time 7:45

Gert workout. Breathless.

Ok so box jumps slow and methodical. no breaks no stop on them.
power snaches unbroken all the way through, again controlled and steady.

C2B pullups broken
21 I didn't push to get all unbroken like I usually do. I used it to gauge my breathing. 21 was 11/10
15 was 10/5
9 was 9

I used the stuff we got off OPT and Speal. I pushed to the point of fatigue and backed off just a bit and tried to stay calm in the ''Oh man my heart is beating out of my chest I need a breath.''(the 21 snaches).

On the set of 9s I though I had pushed to hard, but not. Honestly like that i never hit 100% except on the last set of snaches and pullups.

Comment #116 - Posted by: NikNichols42yo 5'7'' 165lbs at May 7, 2011 3:28 PM

18:36

Its a slow time but my goal was 20 so I'm happy. I had to do weight assisted pull-ups but everything else was as Rx'ed. Went slow on the weight to keep form.

Comment #117 - Posted by: Jason Simon at May 7, 2011 3:29 PM

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 3 HSPU per round. HSPU unbroken.
24” box jump x 5-5 Power snatch 45lbs x 5-5 65lbs x 3-3

As rx’d: 12:03
Foam roll after

Comment #118 - Posted by: Sesoku at May 7, 2011 3:34 PM

14.20 with 20" box

21/m/5'11"

Comment #119 - Posted by: Logan S at May 7, 2011 4:05 PM

10:04

Comment #120 - Posted by: Alan M/45/180# at May 7, 2011 4:20 PM

Happy Birthday Murph. Thanks.for your sacrifice.


Comment #121 - Posted by: Gil at May 7, 2011 4:25 PM

f/41/177/5'11"

23" box
65# bar
regular pullups

18:13

Sooo slow but it takes a while when you're doing deadhang pullups in sets of 2.

ah well....

Comment #122 - Posted by: JuliePlatt at May 7, 2011 4:26 PM

Fasted this morning:
10:00am
WU+
C&J:95x3,135x3,155x3,175x2,195x2,205x1,225x1,235x1

WOD:
10:50am
Build to 1RM Power Snatch in 10min:
165-185-195-205-215-225(PR)
rest 20sec then run 800m
2:32 (down and back, need to check distance)
rest 1 hr (practice box jumps during rest)

12:00pm

WOD 2:
15 MU
500m row
30 Burpees

4:27 (unbroken, 1:51 row)

eat, work outside, go to mall, get home at 7:30, rest.

later,
b

Comment #123 - Posted by: brian p m/34/5'8-1/2"/168 at May 7, 2011 4:30 PM

16:09 The guy who did it in 3 min is a beast.

Comment #124 - Posted by: Aaron at May 7, 2011 4:30 PM

5:41 as RX'd.. felt like I was going to puke for a good 30 minutes afterwards, suppose thats what I get for drinking all that beer last night.

Comment #125 - Posted by: John Thomas at May 7, 2011 4:36 PM

"Griff"

Treadmill for 800's
Gravel drive for 400's

12 minutes

Laura f/48/5'7/150

Comment #126 - Posted by: power-girl at May 7, 2011 4:42 PM

This WOD is why I am on day 5 of '40 pullups a day.'

Subbed and scaled...box jumps out, and I don't have a C2B pullup yet. 19:15

Rx = 21-15-9 box jumps, 75# power snatch, C2B pullups

Did = 21-15-9 1.5 pood KB swings, 75# power snatch, pullups (chin above bar; gravitron weight-assisted for 40 of 45)

warmup, cashout, could barely write afterwards

Comment #127 - Posted by: matt h - m49 | 5'11" | 188lb at May 7, 2011 4:47 PM

40M/5'10"/170#

W/U: jump rope, 100 single-unders + 50 double-unders; body tighteners; V-ups; tuck-ups; hollow body rocks; hip rises; leg lifts; toes to bar; PS, 3x3 at 45-55-65.

As Rx: 12:01.

C/D: static stretch of shoulders.

Active rest day (relaxed pace). To ensure compliance with the active rest, I took five slow breaths and an occasional sip of water after every five reps. This was strictly enforced by my wife who scolded me every time I tried to sneak in an extra rep. lol

Comment #128 - Posted by: rjf (Since 07-20-07. WOD no. 1041) at May 7, 2011 4:47 PM

M/25/160 14:36 first time timing. Wrists and forearms are destroyed. Love it

Comment #129 - Posted by: Lyall g. at May 7, 2011 5:04 PM

Have no way to do pullups today, so subbed pushups. Should have done something different, though, the pu's seemed way too easy. Snatches aactually felt pretty good on the shoulder.
7:42

Comment #130 - Posted by: ScottMacArthur at May 7, 2011 5:09 PM

10:34 as rx'd

Comment #131 - Posted by: SB at May 7, 2011 5:34 PM

M/ 37/ 132 lbs/ 5'-6"
As Rx: approx. 8:25
This was a GREAT WOD. The fatigue from the box jumps hits you when you go to the power snatches and the grip is just enough fatigued after the power snatch when you go into the chest to bars. I did a cool WOD I made up 2 days ago with high rep fast box jumps so my calves are a bit toasted going into this one, but I'm all about hitting my goats and high rep box jumps is one of them, so I'm going to hit it until it's a strength.. as well as high rep wall balls and now I'll be working on high rep power snatches.
Good Stuff.

Comment #132 - Posted by: Anton at May 7, 2011 5:37 PM

As rx'd
11:39

M/34/195

Comment #133 - Posted by: Crossfit Chris at May 7, 2011 5:52 PM

Time 17:27

Comment #134 - Posted by: Jeff Gebbie at May 7, 2011 6:11 PM

45/171

As rx'd: 16:15

Comment #135 - Posted by: Rick Cantu at May 7, 2011 6:11 PM

When I see Oly lifts, or other unfamiliar exercises, I don't use the daily WOD video for form instruction; I use the Exercises & Demos page.

Power snatch form? Two words: "Sage Burgener"

http://media.crossfit.com/cf-video/cfj-nov-05/power-snatch.wmv

work safe if you can watch cf vids @ work; family safe.

Comment #136 - Posted by: matt h - m49 | 5'11" | 188lb at May 7, 2011 6:16 PM

7:28 Rx ... that and more of my times on my profile. http://flexfwd.com/coreya

Comment #137 - Posted by: Corey Auger at May 7, 2011 6:32 PM

27/m/210

Subbed alternating 1.5pd Kettle bell snatches. Didn't have access to the bars today. Otherwise as Rx'd.

14:29... I feet like it was a crappy time.

Comment #138 - Posted by: Mike at May 7, 2011 6:34 PM

Slighjtly lower box at work

8:34

Comment #139 - Posted by: coyo at May 7, 2011 6:58 PM

9:53 as Rx'd

Comment #140 - Posted by: Edwin 28/M/68"/170 at May 7, 2011 7:24 PM

Day 4 of CF Again, felt like I was going to die.

Maybe I should warmup, but don't know if I could do the WOD at all. Maybe I'll try tomorrow.

Today:
24" Box jump 21 15
45lb Power snatch 21 15
Chest to bar PU (?) 7(failed all 7) 3 (failed all 3)

Is there a trick to this? Or does it just take YEARS of practice?

M/43/5'8"/160

Comment #141 - Posted by: Jim B. at May 7, 2011 7:38 PM

m/5'11"/182#/32

9:00

Enjoyed this workout. I look forward to getting a faster time the next time it comes around.

Comment #142 - Posted by: m t cowboyd at May 7, 2011 7:45 PM

Josh Everett someone forgot to tell you only humans get to post on these boards! It would be awesome if you posted your vids.

This was a fun wod:

6:47

-75 lb power snatch from ground straight back and lock out at top!
-dead hang pullups
-only had 20'' box so did 25-20-15 reps for box jumps

Comment #143 - Posted by: Bayonetwork at May 7, 2011 7:46 PM

As RX"d

11:10

Comment #144 - Posted by: Mick 41/5'8"/165 at May 7, 2011 7:49 PM


Great job Kevin.

I really get tired of the form police. We have lots of video on proper technique which is very important for learning and being efficient.

But fitness is about work done period. I round my back all the time especially on max loads and most videos I see of max deadlifts backs are rounded. It is par for the course. Some wods hurt me based on past injuries and my old age, but my back neither hurts.

Sorry for soap box. Probably did it because I am upset on my wod result.

12:32

Comment #145 - Posted by: Kevin McClellan 49/195 at May 7, 2011 8:23 PM

10:25

m/39/5'11"/165
Retired Army 1SG
Clarksville, TN

Comment #146 - Posted by: mark nash at May 7, 2011 8:30 PM

13:37, as Rx'ed.

Comment #147 - Posted by: Kevin C. (M/52/5'11"/172) at May 7, 2011 8:40 PM

m/22/6'7"/210lb

7:50 as Rx'd

Comment #148 - Posted by: ForealBoreal at May 7, 2011 8:55 PM

Scaled to 65#
17:07

Comment #149 - Posted by: chavez at May 7, 2011 9:04 PM

47yoa/280#/male

as rx'd in 12:25, outside (finally)

Comment #150 - Posted by: Kegger at May 7, 2011 9:17 PM

CFWU(1 set only of pull-ups)

As rx'd 9'43"

Comment #151 - Posted by: Tim/34/5'10/165 at May 7, 2011 9:18 PM

I don't think that anyone has answered the question that several people here have asked. What kind of Reebok shoes are those he's sporting and where can you get them?

Comment #152 - Posted by: Mason Ewton at May 7, 2011 9:22 PM

9:41 as rx'd

Comment #153 - Posted by: McNaughton at May 7, 2011 10:03 PM

8:50 as Rx'd, Great WOD!

Tmr looks like fun too!!

Comment #154 - Posted by: Joe-fiT at May 7, 2011 10:35 PM

21, 15, 9:
24" box jumps (unbroken)
75lb power snatch (4,4,5,8)(5,5,5)(5,1,3)
kipping pullup (15,6)(11,4)(9)

15:16 05/07/2011

Comment #155 - Posted by: johnathon in seattle 29/5'8/166 at May 8, 2011 2:04 AM

6:36 as rx'd

Comment #156 - Posted by: Matt Swift at May 8, 2011 3:01 AM

As Rx'ed
Firehouse B'dad
11:13

Comment #157 - Posted by: Brian Cook at May 8, 2011 3:05 AM

Sorry, just had to post this. Someone posted earlier that Michael Murphy was part of SEAL team 6. That is not true--he was part of SEAL team 10.

Comment #158 - Posted by: Eamon at May 8, 2011 3:20 AM

as rx'd

7:53

Comment #159 - Posted by: ferb44 179# at May 8, 2011 5:23 AM

9:16 Needed help with pullups.

Comment #160 - Posted by: Allen E at May 8, 2011 5:38 AM

9:50
Tough as always, lungs were on fire during this one for some reason. Did jumping pulls cause I just couldn't do them any other way.

m/37/6'1"/205

Comment #161 - Posted by: Rough Robbie at May 8, 2011 5:51 AM

Rx'd 8:44

Comment #162 - Posted by: amped 36/M/195/6' at May 8, 2011 5:56 AM

Rx'd 10:08

Comment #163 - Posted by: tdhalls at May 8, 2011 6:31 AM

Rx'd 8:10
Spent too much time looking at the bars (barbell and pullup bar)

Comment #164 - Posted by: Chris B. 18/150/5'8" at May 8, 2011 6:39 AM

I'm not sure this was a Reebok plug. I just saw a guy wearing shoes....

Comment #165 - Posted by: John 39/5'4"/135 at May 8, 2011 7:01 AM

Asrx
7:15

Comment #166 - Posted by: Dan mason at May 8, 2011 7:08 AM

M/65/184-21-15-9 reps for time of:
24" Box jump
75 pound Power snatch
Chest to bar Pull-up
Rx 16:35

Comment #167 - Posted by: peejay2 at May 8, 2011 7:53 AM

Enough about the shoes! Like Glassman said a few weeks ago, if he could do it over, CrossFit would not incorporate oly shoes, platforms or belts. I'm with him 100%.

Comment #168 - Posted by: Jason at May 8, 2011 7:54 AM

M/30/173/5'10"

as rx'd

7:52

plus day 8 of 100 days of 100 burpees.

Comment #169 - Posted by: Mark at May 8, 2011 7:56 AM

10:58 AS RX'D

Comment #170 - Posted by: KyleNYC 44/5'10/180/m at May 8, 2011 9:02 AM

8:15 as Rx'd

NEVER QUIT!!

Comment #171 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at May 8, 2011 9:16 AM

8:30 as Rx'd

Comment #172 - Posted by: matt cosimini at May 8, 2011 9:16 AM

6:06 Rx'd

Comment #173 - Posted by: MarcusG 30 5'9" 165# at May 8, 2011 9:39 AM

11:ish rx'd

Comment #174 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at May 8, 2011 9:46 AM

Does not look like anyone has answered the question on where you can get the shoes in the video?

Comment #175 - Posted by: Grant at May 8, 2011 9:59 AM

15:37

Comment #176 - Posted by: Phong at May 8, 2011 10:39 AM

21-15-9 reps for time of:
24" Box jump
75 pound Power snatch
Chest to bar Pull-up

Buy-in: CFWUx1, 6 burpees (making up for yesterday's burpees)

Me 7:10 (Rx).
My son 5:20 (9" box, 5# db snatch, jumping pullups).

Cash-out: Sweat angels and 7 burpees (today's burpees).

First true WOD with my son (age 6). Good stuff. The wife said he sounded tired afterwards. I bet I did too. Was happy to keep the power snatches unbroken today, but my C2B pull-ups were total crap. Just could not stay on the bar. I think maybe I strung 6 together in the first set.

Comment #177 - Posted by: Mel/38m/5'10"/175 at May 8, 2011 11:51 AM

I don't know about the shoes he's wearing, (I'm assuming everyone is talking about the Kevin Montoya video) but has anyone tried the Reebok Reeflex? They look like the Nike Free.

14:28 as RX'ed

Comment #178 - Posted by: Chad at May 8, 2011 12:55 PM

45 lbs snatch and 20 inch box- 8:43

Comment #179 - Posted by: Thinlizzie at May 8, 2011 1:35 PM

I in no way understand the form-nazi's in this thread...

Why in the world would you spend a wall of text criticizing the snatch-for-speed form, when we're doing an WOD that has kipping pull ups in it in the first place?

What's more, why do WODs always use kips and never dead-hangs in their calculus?

Comment #180 - Posted by: Kevin at May 8, 2011 1:39 PM

24 / M / 5'9" / 135lbs

My first WOD after being out sick for a week.

Scaled to
21-15-9 rep rounds of
20" box jumps
55lb power snatches
Pull-ups

14:32

Comment #181 - Posted by: BC at May 8, 2011 1:40 PM

I did a modified version of TennisWOD as follows
4 rounds for time of:
15 reps- 75 lb. power snatch (used 50 lb. sandbag instead)
30 reps- 24in. box jump
19:07

Comment #182 - Posted by: Scott Shirley at May 8, 2011 2:29 PM

11:25 rx'd.

Comment #183 - Posted by: T at May 8, 2011 2:55 PM

8:13 rxd

Comment #184 - Posted by: dan colson at May 8, 2011 3:11 PM

m/52/158
14:15

Comment #185 - Posted by: DAVID LINGLE at May 8, 2011 4:00 PM

WOD as Rx'd
12:27
Good Workout.

Comment #186 - Posted by: dyagg at May 8, 2011 5:43 PM

m/38/6/190
As Rx'd
14:10

f/29/501/140
Sub'd C2B with pull-ups
14:30

Comment #187 - Posted by: Jeremy A. Olive at May 8, 2011 6:36 PM

m/36/165
8:11

Comment #188 - Posted by: J. Galt at May 8, 2011 7:03 PM

M/26/158 GregA-WU

As rx'd, 12 minutes

Comment #189 - Posted by: Y. Zhou at May 8, 2011 7:11 PM

10:49 rx. Evening workout.

Comment #190 - Posted by: Mk3 at May 8, 2011 7:35 PM

9:24 Rx'd

Comment #191 - Posted by: Hypr M/32/5'11"/184 at May 8, 2011 8:29 PM

I know no one for the most part gives a damn about the backward roll or felge on rings but calling it a back kip is a bit strange.

There really isn't any kipping motion unless you were to do this from a swing.

As well back kip is actually a skill in the FIG COP. It's in boxes 61&62 in the FIG COP, page 79.

http://www.fig-gymnastics.com/vsite/vnavsite/page/directory/0,10853,5187-188050-205272-nav-list,00.html

It's probably a good idea to be able to do a forward roll muscle up or forward felge on rings before attempting the backward felge besides having a monster dip possible a dip to bent arm planche (like an elbow lever).

Comment #192 - Posted by: Blair Lowe at May 8, 2011 8:57 PM

10:40 rx

Comment #193 - Posted by: Raph at May 8, 2011 9:09 PM

21:19
lots of broken sets

Comment #194 - Posted by: Hale at May 8, 2011 9:56 PM

M/39/191/5-10

AS Rxd.
Still tough time breathing deeply.
Went at a moderate pace to take time to breath while coughing up a fur ball.

9.22. was a breathing issue vice a strength issue, could have done a little better on the CTBPU though, then a a little TRX workout afterwards...a good sat afternoon workout.

Comment #195 - Posted by: Matt A at May 8, 2011 10:43 PM

I am a bit of a cross fit beginner but enjoy trying these workouts. Im not great with the chest to bar pullups which slowed me up alot.

M/35/6"1/235lb

7mins 16 secs. Box jump at 20" nothing bigger in the gym.

Comment #196 - Posted by: Robbie at May 9, 2011 12:53 AM

m/37/5'11/205

14:52

Comment #197 - Posted by: Keith M at May 9, 2011 3:26 AM

As rx'd

11:00

Comment #198 - Posted by: Bells 38/195 at May 9, 2011 6:27 AM

I don't usually post just comments, but this is regarding the form vs. intensity. I think that CrossFit and Coach Glassman has been quite clear on this point. It is a balance and these videos are not meant as a form to follow, but rather a good version of balancing intensity and form for maximum power and to get the most from the workout. I can't believe that anyone alway has perfect form and is also giving great intensity. I think you work on your form to get efficient and safe, but you need to push hard on occasion to get that real intensity, and on occasion you crash a bit. That's when you realize you have to ratchet the form back and then go back to the intensity. on and on this cycle goes. You should be concious of your form while really pushing. The more you work to drive home the form the more it should become less a thought and more of a natural prgression. Obviously beginiers are more concentrating on form than intensity, but even a beginer can have intensity. How much is enough is always a work in progress. Sometimes it's a mental thing, sometimes more of a physical thing. There is no perfect both in form as well as intensity. That's part of the beauty of CrossFit and exercise in general. Sometimes you hit that sweet spot and that's what we're all striving for. That's the zone.. that's why we watch what we eat and how we work out, etc.
I think everyone should focus more on themselves and less on everyone else. Like I said I don't usually post this type of commentary but why is everyone so bothered by a great effort by a great athlete who had pretty decent form. Yes, he rounded his back but yes the load was not really that high, even for light guy like me (132 lbs) so a seasoned veteran who is getting back into the swing of real top competition can easily get away with a little slop to up his intensity for hte games. This is fine in my book. If I was coaching this person I would mention cues while working out regarding his rounding, but I would NOT stop him dead in his tracks to get a pvc pipe out and work on his technique.

Comment #199 - Posted by: Anton at May 9, 2011 6:58 AM

Box jumps (20"-ish)
snatches (55 lbs)
pull ups (not chest to bar)

Time = 14:11

Comment #200 - Posted by: AndreaM- 22/F/5'7"/150 at May 9, 2011 6:59 AM

22" box
55 lb.
standard pullups

9:05

Comment #201 - Posted by: cbecker at May 9, 2011 7:07 AM

8:59
Modified pullups. Used assisted pull up machine.

Comment #202 - Posted by: Mike T at May 9, 2011 7:13 AM

as rx'd:

7:15

Solid time and loved the pukey that said hi after. Held him down, made him cry uncle and went and performed our boot camp for 1.5hr.

Aaah, the glory!

Comment #203 - Posted by: Dan in Coatesville, pa at May 9, 2011 7:24 AM

Circa 11.5 as rx'd, lungs on fire.

Comment #204 - Posted by: DavisBenDavis at May 9, 2011 7:42 AM

RX'd
5:48

Comment #205 - Posted by: Nick Urankar at May 9, 2011 8:55 AM

65 lbs. power snatches, otherwise rx'd"

10:54

Comment #206 - Posted by: JFA at May 9, 2011 9:27 AM

6:20 Rx

Comment #207 - Posted by: Cliff Lewis 46/5'9"/173/M at May 9, 2011 9:32 AM

21-15-9 reps for time of:
9" box step up
15 pound Power snatch
Chest to bar row 6th peg

11:58

Comment #208 - Posted by: Bev C at May 9, 2011 10:09 AM

rx'd

11:42

Comment #209 - Posted by: knodes at May 9, 2011 10:25 AM

12:19 as Rx'd.

Comment #210 - Posted by: Michael m/48/5'9"/175/MI Survivor at May 9, 2011 10:57 AM

m/32/170lb/5'8"

as rx'd

8:40

Comment #211 - Posted by: Adam Hamm at May 9, 2011 12:10 PM

3 rds cfwu

as rx'd
13:53

Comment #212 - Posted by: nucf m/25/5'7"/155 at May 9, 2011 12:15 PM

Scaled C2B to regular pull ups, 10:24. Box jumps much improved, I think I have finally figured out how to do them efficiently.

Buy in: OHS 3-3-3-3-3 105-120-135(did these as three singles)-115-115. Trying to improve my ROM on this movement. Weighted pullups 25(5)-35(5)-45(3)-55(1)-70(f, unless "eyebrows to bar" is considered a success).

Cash out: wall running 3x max steps 20-30-20.

Comment #213 - Posted by: Kamper M/46/205/74" at May 9, 2011 12:42 PM

5:57

Comment #214 - Posted by: JDisch at May 9, 2011 1:18 PM

Rx'd, with 30 inch box jumps

11:40

Comment #215 - Posted by: theron 47/68"/168 at May 9, 2011 1:34 PM

27/m/5'11"/175
As rx'd
7:33

Pleased but not satisfied!

Comment #216 - Posted by: justaman - liberty, sc at May 9, 2011 2:39 PM

m/178cm/88kg/35y
as rx'd
8:38

Comment #217 - Posted by: gepeto at May 9, 2011 2:42 PM

15-12-9 with 20 lb weighted vest
power snatch 85 lbs
box jump 20 inches
pullup
double-under
---------------
13 minutes on 5/9

Comment #218 - Posted by: cort at May 9, 2011 4:04 PM

M/34/5'4"/143lbs
As RX'd
7:55

Comment #219 - Posted by: Matthew Burritt at May 9, 2011 4:39 PM

15:22 w/ 65lb power snatch, swingset pull ups. .67 mi run wu 4:58. 12x abmat after.

Comment #220 - Posted by: kevin o at May 9, 2011 4:50 PM

13:08 (round 15 and 9 were regular pullups, NOT C2B)

Comment #221 - Posted by: GU997 M/41/185/5'10" at May 9, 2011 5:16 PM

8:52

Comment #222 - Posted by: B. Rhaly at May 9, 2011 6:33 PM

M/34/145lbs/5'5"

As rx'd
8:58

Comment #223 - Posted by: Brandon Burritt at May 9, 2011 6:53 PM

M/46/180
10:50

Comment #224 - Posted by: medic8 at May 9, 2011 8:40 PM

9:26

Comment #225 - Posted by: Ross Hanson at May 9, 2011 9:07 PM

as rx'd
12:49. Chest to bar pull ups broke down fast.

Comment #226 - Posted by: Jeremy at May 9, 2011 9:13 PM

11:15

Comment #227 - Posted by: mlt at May 9, 2011 9:29 PM

F/40/5'6"/150

18" box
55# power snatch
mostly chest-to-bar

14:37

Comment #228 - Posted by: mom to five at May 9, 2011 9:53 PM

as rx'd
12:17
m/36/228

Comment #229 - Posted by: Toby D at May 10, 2011 4:36 AM

9:32 Rx'd

M/34/5'8"/180

Comment #230 - Posted by: Marco at May 10, 2011 5:08 AM

Rx'd 7:07

Comment #231 - Posted by: travis reese m/24/175/68 at May 10, 2011 6:13 AM

finally was able to get to this one today!

M/39/6'1"/180

12:31 as RX'd

Grip was shot from doing 130 reps of deadlifts at 20# yesterday but I am still pleased with the results. Good WOD.

Comment #232 - Posted by: chad81 at May 10, 2011 8:42 AM

f/34/142/5'1"

10:07

18" box jump
45lb power snatch
pull ups w purple band

Comment #233 - Posted by: sharlene at May 10, 2011 8:50 AM

M/51/153/1-1-06

24"/65#/PU

14:00

Comment #234 - Posted by: bingo at May 10, 2011 9:25 AM

10:00
20"/ 55#

Comment #235 - Posted by: Sue Ady f/42/127 at May 10, 2011 10:00 AM

jack - 9:51 (35kg bar)
ravi - 14:00 (35kg bar)

Comment #236 - Posted by: Jack - Hitchin at May 10, 2011 10:50 AM

21-15-9 reps for time of:
6" Box jump
27.5 pound cl and j
Lat pulldown 65#

14:16

Comment #237 - Posted by: Susan M at May 10, 2011 12:23 PM

21-15-9 reps for time of:
6" Box jump
37.5 pound Power snatch
lat pulldown 65#

14:16

Comment #238 - Posted by: Susan M at May 10, 2011 12:24 PM

21-15-9 reps for time of:
6" Box jump
27.5 pound Power snatch
lat pulldown

14:01

Comment #239 - Posted by: Tricia H at May 10, 2011 12:25 PM

12:48 rxd

Comment #240 - Posted by: bill/52/206/6' at May 10, 2011 1:02 PM

Did 21-15-9 Power snatch/Burpees
Ran Griff earlier (800, 400m backpedal, 800, 400m backpedal) in 10:35 on HS track

Comment #241 - Posted by: ajax at May 10, 2011 2:36 PM

5/9...24:16...162/186
20" box jumps. Snatches harder than expected. CTB p/u's were really hard today.

Comment #242 - Posted by: Mike Scott M/44/5'10"/215 at May 10, 2011 2:50 PM

CFWUx2 (no pull-ups)
BWU

17:54 as Rx'd

Ernest 40/M/61"/167

Comment #243 - Posted by: twiki2 at May 10, 2011 3:36 PM

C-
55#, 20"
7:23

Comment #244 - Posted by: Jeff & Charity @ CF Snohomish at May 10, 2011 3:43 PM

WOD #87 - Done on 5/10, same day as "Griff". Was worried my box jumps would be atrocious, but they were only terrible. Reason #2 why a Globo probably isn't as good as a CrossFit box, having to run around and chase equipment during the course of a WOD. The good? Well, it's still better stuff than what's at my school. Subbed pullups on a Nautilus Assisted Dip/Pullup machine with 90 lbs. Box jumps and snatch as rx'ed.

Greg A.'s warmup
WOD Time - 19:14 (give or take a minute with clock stopping and equipment chasing)

M/42/5'1"/257

Comment #245 - Posted by: Pat Overton at May 10, 2011 6:09 PM

with 65# snatch (still a lot tougher than I expected)

12:14

Comment #246 - Posted by: Callum at May 10, 2011 7:01 PM

Jeff @ work
Broken up because we got a run in the middle. Possibly could have finished just under 6 minutes.

Comment #247 - Posted by: Jeff & Charity @ CF Snohomish at May 10, 2011 8:36 PM

Subbed: 19" box jump
11:16

Comment #248 - Posted by: Drew m/42/5'10"/165 at May 10, 2011 9:28 PM

as rx'd 6:56

Comment #249 - Posted by: Jeremy A at May 10, 2011 11:15 PM

as Rx'd:

9:42

Comment #250 - Posted by: Ken Mitchell at May 11, 2011 5:17 AM

as rx'd 6min04

Comment #251 - Posted by: zach at May 11, 2011 6:42 AM

12.47. Rxd

Comment #252 - Posted by: JonNYC - 42/M/170/5'11" xfit since 6/08 at May 11, 2011 9:02 AM

36M/6'/210#

19:03 As Rx'ed

Comment #253 - Posted by: ErekG at May 11, 2011 9:40 AM

CFWU x2

11:00
20" bench jump

Comment #254 - Posted by: Matthew m/30/6'2"/175 at May 11, 2011 11:35 AM

37/M/5'11"/175

7:12

Comment #255 - Posted by: eric jaarda at May 11, 2011 11:37 AM

Did Griff as WU,

sub'd 67# snatch
CTB PUs were my weakest link

16:56

Comment #256 - Posted by: BrianR m/49/6'2"/188 at May 11, 2011 12:16 PM

21" bench 8:16 CTB were not always good

Comment #257 - Posted by: Chris M/29/175# at May 11, 2011 4:30 PM

15:18

Comment #258 - Posted by: Chris R m/34/6-1/180 at May 11, 2011 5:40 PM

CFWU x 3 std

As Rx'd
15:26

Comment #259 - Posted by: F15E_WSO/M/48/180 at May 12, 2011 1:04 PM

65lb. 11:42

Comment #260 - Posted by: ecp2 at May 12, 2011 2:19 PM

8:37

Comment #261 - Posted by: MikeyPaul - M/29/5'8"/170 at May 12, 2011 7:35 PM

10:28

Comment #262 - Posted by: Pacers at May 13, 2011 4:06 AM

M/175/5'7"/31

11:57

Comment #263 - Posted by: Mark S. at May 13, 2011 5:06 AM

6:53

Comment #264 - Posted by: ds at May 13, 2011 7:37 AM

32 yom, 190 lbs


10:30


30" box

Comment #265 - Posted by: Jeff Weltmer at May 13, 2011 1:14 PM

scaled to 65# power snatch

9:40

Comment #266 - Posted by: al deezy m/34/150 at May 13, 2011 5:55 PM

50/m/190

pu's on rings, not so much ctb. 11:47

Comment #267 - Posted by: denob at May 14, 2011 11:10 AM

11:13. Pullups were chin to bar not chest to bar.

Otherwise as rx'd

Comment #268 - Posted by: AGL at May 14, 2011 4:40 PM

7:55 rx.

Comment #269 - Posted by: hillmanb at May 14, 2011 6:28 PM

Missed.


Mrs. Miyagi
Scaled to 55# power snatch. Rest as Rx'd.
13:57

Comment #270 - Posted by: Miyagi m/31/164.6# at May 14, 2011 6:58 PM

05/15/2011

14:57

Comment #271 - Posted by: TommykrackCorn at May 15, 2011 1:13 PM

W/25/5'4"/170
12:19 (20" box, 45lb, red & blue bands to assist CTB pullups)

Comment #272 - Posted by: Whitney at May 15, 2011 3:03 PM

m/37/5'9/184
CFWU-2. Fr home. Superman. Burgener. Done in eve.
11:34
Terrible. Wasn't feeling it to push. Box jumps good. Good explosion & landing on heels.
Snatches prob didn't need to be so broken. PU-pace terrible but tried to focus on chest to bar. Had some no reps but no bad ROM overall. Stomach a little upset due to today's food intake - golf tourn.

Comment #273 - Posted by: jrm at May 15, 2011 6:23 PM

Sub 26" jumps over box
95# power cleans

11:39

Comment #274 - Posted by: schinizel/m/32/5'9/155 at May 15, 2011 10:15 PM

8:35

as rx'd

c2b hardest. done on smith m/c bar. unable to swing feet under for full kip. may add to breaks.

thanks kevin for the timing tip. v useful as ref point.

Comment #275 - Posted by: zenoperegrinus at May 16, 2011 4:10 AM

Completed as Rx'ed.

Total time = 18:08

Comment #276 - Posted by: fosterww98 at May 16, 2011 6:36 AM

10:48
Subbed #55 for #75
and high jumps for box jumps

Comment #277 - Posted by: Christopher Denzer at May 16, 2011 12:38 PM

10:48
Subbed #55 for #75
and high jumps for box jumps

Comment #278 - Posted by: Christopher Denzer at May 16, 2011 12:38 PM

9:29

Was pretty much doing just regular pull-ups after that first round. Those snatches are killer!

M/26/5'11''/195

Comment #279 - Posted by: Kent at May 16, 2011 3:21 PM

as rxd 9:20

Comment #280 - Posted by: Chewuchjeff m37/5'9"/193 at May 16, 2011 6:12 PM

Repeated with same 65# snatch, 24" box, PU.

11:40

Comment #281 - Posted by: bingo at May 17, 2011 9:17 AM

M/36/6'/212

19ish minutes.

Comment #282 - Posted by: ErekG at May 17, 2011 9:50 AM

6:57

Comment #283 - Posted by: Kevin - M/190/6'/39 at May 17, 2011 1:57 PM

11.10 as Rx'ed

Comment #284 - Posted by: Apolloswabbie at May 17, 2011 5:04 PM

WU
12:15
M/50/197#/72"

Comment #285 - Posted by: RB at May 17, 2011 6:09 PM

40 / 283
Time: 12:23
Used black and blue bands for pull ups
Used 16" box for box jumps
Used 65# for power snatch

Comment #286 - Posted by: dzultanski at May 19, 2011 12:12 PM

10:29

Comment #287 - Posted by: jim at May 20, 2011 5:02 AM

Did chin - ups - the pull-ups really slowed me down.

Time - 18:22

Joni - Used curl bar for snatches and did chest pulls with feet on bar. (Time - 14:23)

Comment #288 - Posted by: sblackburn 38/5'11"/205 at May 21, 2011 9:00 PM

14:36 as rx'd

JC after work

Comment #289 - Posted by: Cleveland at May 22, 2011 11:04 PM

m/30/5'9"/152

31:30

Comment #290 - Posted by: ceaver at May 23, 2011 12:49 AM

15:23 rx'd
First wod after 2 week hiatus due to crazy work schedule

Did a long warmup due to long hiatus and because both stations were taken.

Snatches and pull-ups broken
12-9, 9-6, last round unbroken

Comment #291 - Posted by: clark at May 23, 2011 7:52 AM

m/41/156
sub'd:
30" box jumps
85 lb snatches
otherwise, as rx'd
8:30

Comment #292 - Posted by: Seth H. at May 23, 2011 9:52 AM

5/3/1 strength work:
Bench - 180 X 5, 205 X 5, 230 X 6
Squat - 215 X 4, 245 X 5, 280 X 6

WOD as rx'd - 9:46

Comment #293 - Posted by: Casey at May 23, 2011 1:52 PM

13:27 C2b was chest to rings.

Comment #294 - Posted by: Keil at May 27, 2011 2:16 PM

13:01

Comment #295 - Posted by: Dexter at June 2, 2011 6:24 PM

8.26 rx'd

Comment #296 - Posted by: Faleep at June 6, 2011 6:25 AM

8:46 rxd. Snatches were tough! (almost unbroken) couldve gone faster on box jumps. So winded at the end I broke the 9 ctb: 4/3/2

Comment #297 - Posted by: Jeff Chalfant- 31/5'10"/165 at June 6, 2011 9:03 PM

13:20 as rx

Comment #298 - Posted by: WabashIrish at June 9, 2011 8:03 AM

m/26/201/5'10"
CF day 18

completed on 5/8 due to the Kentucky Derby getting in the way:

18:52

Comment #299 - Posted by: Sam J at June 16, 2011 8:22 AM

11:11

Comment #300 - Posted by: bookworm at July 3, 2011 3:47 AM

subbed push-ups and shoulder press

9:59

Comment #301 - Posted by: Manchild at July 17, 2011 1:27 PM

CFWUx1
13:23

Comment #302 - Posted by: Doug at September 9, 2011 5:25 PM

5'9",35, 164

15:59

Comment #303 - Posted by: jiggastemple at August 23, 2012 12:17 PM

RX (kip c-b pu)
15:26

Comment #304 - Posted by: sr at May 6, 2013 6:54 AM
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