May 29, 2011

Sunday 110529


Three rounds, 9-7- and 5 reps, for time of:
135 pound Squat snatch

Post times to comments.

Compare to 100717.


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Southeast Regional Workout 3

The Regional Update 1.1

"Ring Handstand Push-Ups With Jeff Tucker" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

CrossFit Scottsdale manages growth - video [wmv] [mov]

"You can't do these workouts unless you're driven by purpose. Purpose is ultimately the well spring of all happiness."
- Greg Glassman

Posted by lauren at May 29, 2011 5:00 PM

what are the chances... i did "amanda" today as a second WOD!!

-6:18 as rx'd

Comment #1 - Posted by: Randy B. at May 28, 2011 5:31 PM

nice crossfit shout out by Demetrious Johnson
on the UFC prelims after his win.

Comment #2 - Posted by: jshep 25/6'1/200 at May 28, 2011 6:09 PM

I heard that, too! Pretty Cool!

Comment #3 - Posted by: AllisonNYC at May 28, 2011 6:31 PM

as rx'd

Comment #4 - Posted by: zach at May 28, 2011 6:43 PM

Just to make sure, this WOD is...

9 Muscle ups
9 squat snatch
7 muscle ups
7 squat snatch
5 muscle ups
5 squat snatch

Thats the whole thing right? Not 3 rounds of all that?

Comment #5 - Posted by: Bryan at May 28, 2011 6:54 PM


Comment #6 - Posted by: steven at May 28, 2011 7:07 PM

is it three rounds of 9, 7, and 5 or just 1 round of 9, 7, and 5

Comment #7 - Posted by: Sam at May 28, 2011 7:20 PM

It's just one round, 9-7-5 being the rep scheme.

Comment #8 - Posted by: Bucky at May 28, 2011 7:35 PM

Sunday 110529

Three rounds, 9-7- and 5 reps, for time of:
135 pound Squat snatch

SCALED snaches at 125lbs

time 22:38

all about the snaches. on round one I missed 6 snaches, I fell on my rear for 2 reps. So round one I hit 15 attempts for 9 reps
MUs were 3/3/3

Second and third round all unbroken on MUs. But the snaches were real slow and deliberate. All singles on snaches, but no misses on rounds 2 and 3.

Anyone else see a weekness there?

Comment #9 - Posted by: Nik Nichols 40yo 5'6'' 167lbs at May 28, 2011 7:55 PM

hedonism is my purpose and I'm really happy

Comment #10 - Posted by: Jake at May 28, 2011 9:21 PM

Yesss!! Except that I'll have to sub the muscle ups since I don't have rings :S

Comment #11 - Posted by: Fran at May 28, 2011 9:47 PM

Does anyone have any good links or articles for two-a-day Crossfit programming?

Comment #12 - Posted by: slazyface at May 28, 2011 11:52 PM

Does anyone know what type of "mats" are used on the above picture for the south east regional?
Are they mats or a platform?
Thanks TK

Comment #13 - Posted by: TK at May 29, 2011 1:56 AM



Comment #14 - Posted by: cosmo at May 29, 2011 4:14 AM

Scaled the snatches to 40kg and did 3x pull-ups/dips for each MU.


10:00 dead.

Really enjoyed practicing the snatch, and kipping is coming nicely now. Def ready for a muscle up soon I think.

Had to do this in a globo gym though. Hilarious watching the guys faces (in wife-beaters drinking protein shakes sitting around, contemplating some lat raises) while me and my gf were blowing out of our asses.


Comment #15 - Posted by: Cameron at May 29, 2011 4:41 AM

95 lb Snatch (done as singles)

Comment #16 - Posted by: gatorhill at May 29, 2011 5:10 AM

4 pullups + 4 dips = 1 muscle up?

Comment #17 - Posted by: Curious at May 29, 2011 5:16 AM

4 pullups + 4 dips = 1 muscle up?

Comment #18 - Posted by: Curious at May 29, 2011 5:17 AM


5.47 min.

Comment #19 - Posted by: Dixi at May 29, 2011 6:52 AM

Curious, yes, one way to sub MUs is 4 pullups and 4 dips.

Another question, what's up with the mohawks Hendel, Hobart and the Scottsdale trainer/owner are sporting? What am I missing?

Comment #20 - Posted by: Darrell at May 29, 2011 6:52 AM

16.33, band M/Us, 105lb snatch

Comment #21 - Posted by: NAMWIZ at May 29, 2011 6:56 AM

MU on the cross is the same as on the rings?

Comment #22 - Posted by: Ramas at May 29, 2011 7:07 AM

Scaled 95lbs


Comment #23 - Posted by: Adam W 42/5'7"/173 at May 29, 2011 7:30 AM

As rx with regional standards: 6:28

Comment #24 - Posted by: JNel at May 29, 2011 8:18 AM

9:58 rxd

Comment #25 - Posted by: Nickosaurus at May 29, 2011 8:21 AM



Comment #26 - Posted by: jtoops m/27/210 at May 29, 2011 9:08 AM

27:35 @95lbs

Comment #27 - Posted by: gb 43/m/71"/185# at May 29, 2011 9:34 AM


Ring MU's broken as follows: 8/1, 4/3, 5

Split snatch 105lbs -- slow and deliberate because I have to re-set and focus on my form each rep.

I can't do squat snatch due to lack of shoulder flexibility, so like Josh Everett I do the split snatch instead (of course, my 1RM is probably his lightest warm-up).

As someone else observed above, this is all about the snatches. MU's went quick and relatively easy, but those snatches were a hell of a lot tougher after the MU's.

Comment #28 - Posted by: Bill M. m/46/5'3"/133 at May 29, 2011 9:52 AM

age 21 bw 170


115# snatch. i did it in 12 something last time. my posterior was fried from yesterday but still no excuse. also, i accidenttly did snatch first 9which i must've failed about 10 attempts). just an off day i guess

Comment #29 - Posted by: Chris S at May 29, 2011 10:04 AM

Sunday musings...

1) Pat Barber. The "Manimal" took 1st in the Australia Regionals! From the original Crossfit Santa Cruz. Good on ya, Mate.

2) VA/MD. The fastest growing sport in America for the last few years is lacrosse. I played a tiny bit in college (great stick), and my sons played in high school, Lovely Daughter the team statistician. Unseeded Maryland takes on Virginia in the Finals tomorrow.

Go Terps!

3) A Crossfit Wedding. Back in the day, say 2007 or so, the "comments" section of was a very different place than what it has become today. This is neither good nor bad, mind you, it's simply how the flagship web site of the Crossfit phenomenon has evolved as the company and the movement have grown. While today the majority of people who Crossfit do so at a Crossfit Affiliate gym, or Box, it wasn't always so. Back in the day there just weren't that many gyms at all, so those of us who craved the camaraderie brought on by shared suffering congregated on the "comments" section of what Crossfitters call the "Main Page" and what I dubbed the "Cyber-gym." Indeed, it became very much like a family, thus the metaphor the "Crossfit Dinner Table".

It's also where my alter-ego, "bingo" was born.

As Crossfit grew the number of posts on the "comments" grew in tandem. Many's the day when there would be 7, 8, 9 hundred posts, and any time "Fran" came up the count would crest 1000. In general there were three types of posts. People posted their times and results, using the "comments" as a running log of their Crossfit experience, and other folks offered commentary (usually compliments). As there were few "bricks and mortar" teaching resources the "comments" section was also where questions about the Workout Of the Day (WOD) were asked and answered. This, however, was not always so friendly, especially in the earliest days of as Crossfit OG's chafed at reading (let alone answering) the same newcomer questions again and again. Kinda like your kitchen table with the extended family: most responses were kind and understanding, with an occasional flaming.

And then there were those third type of comments, those essentially worthless expositions on stuff that might not even have had anything to do with Crossfit at all, for which that bingo guy is probably to blame. Oh sure, they started innocently enough with a little tip here and a little request for kindness on behalf of a fellow Crossfitter there. But then they morphed into something altogether different with the arrival of "Sunday musings", a sorta weekly offering of observations and commentary graciously tolerated by the founders and owners of Crossfit. These, in turn, begat other equally long and often equally unrelated to Crossfit posts which the mighty Jakers dubbed FRAT: F__K Reading All That. As if that wasn't enough, tiny groups of Crossfit friends started to commune right there in the middle of the cyber-gym, using the "comments" as a tiny corner-of-the-gym chat room.

It was really kinda fun.

Which brings us to the story of a Crossfit Wedding. There've been lots of Crossfit weddings in the time I've been hanging around, some of which involved some very famous and very special Crossfit "personalities". Tony and Jamie Budding. The Amundsons's. Big time names from the earliest days of the original Crossfit HQ, the mystical Crossfit Santa Cruz. They were kinda normal, though, at least as normal as anything that involves Crossfit and Crossfitters can be. People met at a Crossfit Box, fell in love, and got married. A funny thing happened in the cyber-gym with all that FRAT stuff going on...people met, fell in love, and got married! Like my FRAT friends "Herm" and "Cookie" who were married yesterday in San Diego. They were attended by "Strong L'il Pony" (Aileen) who is betrothed to "Goat" (Jack), two other Crossfitters who met in the cyber-gym and traded FRAT posts with all the rest of us.

Crossfit is so much more than just a fitness program. It's hard to put into words just why this is...but it is. Perhaps it's the shared suffering. Maybe the sense of discovery, a kind of finders' pride for those of us who've been around for a bit. I don't know. Much of this has shifted to the individual Crossfit gyms, real live bricks and mortar places of which there are now 3000+ world-wide. Some of what existed in the cyber-gym of is now found, albeit heavily diluted, on Facebook or on the local blogs of the Affiliate gyms. (I should note that the Brand X forums continue to have an international following and a bit of the old Main Page flavor).

Things change, and that's OK. Heck, if not for the "comments" as they were once upon a time there would never have been a "bingo", the alter ego in whom resides all (any?) of my best qualities. It was a magical time, man, and it was a magical place that cyber-gym. The Crossfit table was full and rowdy and loud and open and just plain fun. Friendships were made as we passed the kettlebells like so many serving dishes at a family dinner. People met there, fell in love, and got married, all because of a fitness program and a web site called Crossfit that had been given to them for free by a couple of fitness trainers from Santa Cruz. It was a very special time and a very special place.

I send all of my love and the best wishes of Clan bingo. From Mrs. bingo, The Heir, Lovely Daughter, Lil'bingo and me, bingo, big hugs and bad English to Herm and Patty, and for that matter to all of my FRATties and each and every Crossfitter who's every stopped by the Crossfit table.

Comment #30 - Posted by: bingo at May 29, 2011 10:09 AM

Musings hanging around...

Comment #31 - Posted by: bingo at May 29, 2011 10:15 AM

9:46 rxd

Comment #32 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at May 29, 2011 10:41 AM


Comment #33 - Posted by: Andy at May 29, 2011 11:00 AM

no rings...subbed 3 pullups and 3 dips for each muscle up.

All snatches were full squat snatches.


Comment #34 - Posted by: cnc at May 29, 2011 11:36 AM

115 squat snatches


Comment #35 - Posted by: KyleNYC 44/5'10/180/m at May 29, 2011 12:29 PM

As rxd
Turned thumbs on mus
Old pr 19.38

Comment #36 - Posted by: Jonblaze at May 29, 2011 12:30 PM

19/160 lbs./5'10"

5x3 front squat @ 200

36 pullups/pushups
9 split snatches @ 115
28 pullups/pushups
7 split snatches @ 115
20 pullups/pushups
5 split snatches @ 115

4 rounds: 15 1.5 pood swings/50 lateral jumps

Comment #37 - Posted by: Alex P at May 29, 2011 12:46 PM


29:25 as rx'd

MU very bery hard but i did it.

Comment #38 - Posted by: Avn at May 29, 2011 1:25 PM

Wanted to give my knees a break today. So, I did:

Muscle up
135# power cleans


Comment #39 - Posted by: Kevin C. (M/52/5'11"/172) at May 29, 2011 1:37 PM

That was so slow because I was enjoying it so much. It was the first time I successfully jumped up, established the grip from the hang, and then knocked out the reps - without kips.

Comment #40 - Posted by: TRN III at May 29, 2011 1:39 PM

"Amanda" as Rx'ed


rest 20 min then

Crossfit Games Regional Workout #3


first 7 deadlifts @ 275 lbs, remainder @ 255 lbs, 18" box

Comment #41 - Posted by: Quinn McCutchen M/41/149/5'10" at May 29, 2011 2:28 PM


Regionals WOD #4

100 PU
100 KBS 35#
100 DU
100 OHS (65->45->15)


Wheels came flying off during OHS.

Comment #42 - Posted by: bingo at May 29, 2011 2:42 PM

Made-up regional 3:

Deadlifts scaled to 265 lbs.
Box jumps Rx'd.


Too much beer and other stuff. Too much weight. That was ugly.

Comment #43 - Posted by: james.patrick [M/49/66"/135] at May 29, 2011 3:01 PM

9-7-5 of
3 pullups
3 dips
55 lb snatch clean

Took 11:49.

Comment #44 - Posted by: Khalid at May 29, 2011 3:06 PM

9-7-5 of
3 pullups
3 dips
55 lb snatch clean

Took 11:49.

Comment #45 - Posted by: Khalid at May 29, 2011 3:08 PM

Subbed 3 pull ups and 3 dips for each muscle up
115 # Power snatch

Comment #46 - Posted by: Pete In Sun City at May 29, 2011 3:12 PM

muscle ups, my nemesis!


Comment #47 - Posted by: Troy at May 29, 2011 3:39 PM

3:1 pullups/dips
Power snatch w press out. Low back still shot from dls yesterday.


Comment #48 - Posted by: controlfreak at May 29, 2011 3:45 PM

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

95lb snatches
Foam roll after

Comment #49 - Posted by: Sesoku at May 29, 2011 4:00 PM

115# Snatches
Else as Rx'd
After going overboard yesterday with the 315# DLs, I'm glad I scaled this one today. Started dropping under the bar with good form after the first couple. Think I learned something today. Gotta practice what I suck at.

Comment #50 - Posted by: Alan M/45/180# at May 29, 2011 4:10 PM


As Rx'd


Comment #51 - Posted by: Richard Maines at May 29, 2011 4:21 PM

As rx'd, 14:16


Muscle Ups
Squat Snatch @ 135#


Comment #52 - Posted by: Crossfit Chris at May 29, 2011 4:27 PM

As rx'd
13:25(PR by 4min)

Turnout on MU this time. Back sore from yesterday!!

Comment #53 - Posted by: justaman - liberty, sc at May 29, 2011 4:36 PM

14:10 as rx

Comment #54 - Posted by: Lance Hagler at May 29, 2011 4:37 PM


115lb squat snatches. Very slight assist on the MU's w/ my heels on the ground out in front at the start, rings at about shoulder height.

Proud of myself, considering that I've never done MU's in a workout, and that 115lb is my current squat snatch PR!

Comment #55 - Posted by: Sheldon N (M/34/6'/185) at May 29, 2011 4:39 PM

7:31 as rx'd

Comment #56 - Posted by: marky mark at May 29, 2011 5:10 PM

Three rounds, 9-7- and 5 reps, for time of:

3/3 Pull up/dip
85 pound Squat snatch

Rings are at the fire station but I still can't do M/U's yet. P/U's are still a weak point so I'm glad I got to work on them.

OLY lifts are getting better but form was primary concern. Not only that, with the humidity the cement floor in the garage was pretty slippery. Failed once cause my feet slipped. Working harder every day to get better.

Comment #57 - Posted by: Brad Wilson 38m/180#/5'9" at May 29, 2011 5:32 PM

3-2-1 MUs, 9-7-5 snatches @ 65lbs

Comment #58 - Posted by: brittk at May 29, 2011 5:41 PM

Scaled to 95 lb. snatches
MU's as rx'd

Comment #59 - Posted by: SB at May 29, 2011 5:42 PM

Oh yea-
Time 12:05

Comment #60 - Posted by: SB at May 29, 2011 5:44 PM


W/U: OHS, 5x5 at 45-65-95-115-125; SP, 145x5 - 160x3 - 175(fx2).

As Rx: 16:40.

C/D: static stretch of shoulders.

New PR by 2:00. Controlled drop on each snatch rep (no bumpers). Stringing together squat snatches is still difficult for me to do quickly. Especially at this weight. Slow time, but happy I did it faster than last time. Almost hit the SP at 175. Got it to forehead-level.

Comment #61 - Posted by: rjf (Since 07-20-07. WOD no. 1058) at May 29, 2011 6:06 PM

13:46 w/ bar MU - this was wayyy harder after two wods yesterday, couldnt string MU together.

Event 6: 11:14 w/ 20 2 pood SDHP, 2kb clean & jerks (2 1 pood kbs) and 50 foot OH lunge w/ 1 pood Kb.

thank goodness this "regional" weekend is over. bring on the whiskey and memorial day please!

Comment #62 - Posted by: Curtis Warren at May 29, 2011 6:27 PM

12:06 as rx'd.

Video on FBook, Scott at CrossFit Amplify.

Bingo, great post and congrats to Herm & Cookie!

Comment #63 - Posted by: SAT at May 29, 2011 6:30 PM


9-7-5 kipping muscle up attempts
9-7 parallel bar dips
15 bench dips (availability not capacity)
8-7-5 two part snatch and overhead squat w/65# bar


Comment #64 - Posted by: Jesse at May 29, 2011 6:32 PM

10:48 as rx'd
fighting nausea and a splitting headache from too much birthday celebration last night...

Comment #65 - Posted by: to jo at May 29, 2011 6:53 PM

subbed 3 pullups and 3 dips per muscle up
115 snatch


Comment #66 - Posted by: J. Galt at May 29, 2011 7:16 PM

Worked on two goats related to today's wod.

OH Squat Find 5rm
Squat Snatch skill work

1 rep snatch: 80-85-90-95-100(1 attempt off heels, the other more like a pwr snatch + oh sq)

Really happy about today. Use to have lots of trouble oh squatting #45.

Comment #67 - Posted by: JF Lauzon M/24/5'10"/160 at May 29, 2011 7:28 PM

No muscleup here; no snatch squat b/c of rt knee rehab

3 rounds, 9-7-5, for time of:

Muscleup sub (3 pullups + 3 pushups per)

95# hang power clean n jerk


Comment #68 - Posted by: Matt H - 49m - 5'11" - 185bwt at May 29, 2011 8:40 PM

Comment #30 Bingo!

This musing takes me back to the golden era of CrossFit as I knew it. Back when we DID rely more on the internet for the camaraderie of the blood sweat and tears we put into CrossFit. Now with the local level being so popular, many who would rely on a social media such as the comments do in fact belong to one of the many hundreds of local level CF affiliates or knows a group of friends who CrossFit. I often long for the days of the FRAT with "Big Hugs and Bad English for All" :)

Comment #69 - Posted by: Mr. and Mrs. Blancaflor at May 29, 2011 8:40 PM

"Had to do this in a globo gym though. Hilarious watching the guys faces (in wife-beaters drinking protein shakes sitting around, contemplating some lat raises) while me and my gf were blowing out of our asses."

I recently started crossfit (about 2 months ago) and the only thing I hate about it is the community arrogance/elitism. There are a lot of great work out programs and I do like crossfit but there's no reason to look down at others in the gym. To each their own. Perhaps more importantly "while me and my gf were blowing out of our asses" <- is the most nonsensical phrase I've ever heard in the contact you attempted to use it in. sounds like dudes were working out and saw you and your girlfriend farting up a storm and thought you were weird.

Comment #70 - Posted by: ben at May 29, 2011 8:45 PM

My time was 17:40. I did all of the snatches unbroken and with great form, but the muscle-ups killed me!! I got the rings all sweaty and I couldn't hold a false grip. I did 15 singles during this wod! For the last two sets I was chalking up, wiping the rings off, and doing a single rep. Frustraing, but at least I finished.

Comment #71 - Posted by: Michael at May 29, 2011 9:22 PM

Just back from leave and catching up:
* 110517's Thruster 2-2-2-2-2-2-2 @ 95-115-125-135-145(PR)-150(PR)-155(PR)
* 110519's Weighted pull-ups 2-2-2-2-2-2-2 @ 15-20-25-30-35-40(f)-35, BW 190
* Day 54 of 100DBC.

Comment #72 - Posted by: Alan H. in Kabul at May 29, 2011 9:29 PM

Currently dealing with a mother-in-law problem...wasn't able to attack this WOD. Wife and I just had a new baby and the MIL is in town. Apparently anytime I workout I am being selfish...Can't wait till she returns to Texas and I can get back in the swing of things...

Comment #73 - Posted by: Jason Simon at May 29, 2011 9:33 PM

225 DLs, 26 inch box. 8:55.

Comment #74 - Posted by: Xman at May 30, 2011 8:06 AM

15:22 as Rx'd
Some were caught high w/ OHS

Comment #75 - Posted by: Jette 41/M/5'11"/175 at May 30, 2011 10:08 AM


65 lb snatch

Comment #76 - Posted by: rawhide at May 30, 2011 10:36 AM

Sub'd w/65# hang-power snatches to OHS

Comment #77 - Posted by: chavez at May 30, 2011 2:13 PM


Subbed 3 pullups & 3 dips per muscle-up.
3 snatches @ 115. The rest @ 95.

Comment #78 - Posted by: Brett C. m/29/6'0"/170lbs. at May 30, 2011 3:03 PM

As Rx'd:

Rings set up in tree. Snatches done on sidewalk.

Comment #79 - Posted by: Eric Gohl 24/m/5'10/165 at May 30, 2011 3:55 PM

As Rx'd:

Rings set up in tree. Snatches done on sidewalk.

Comment #80 - Posted by: Eric Gohl 24/m/5'10/165 at May 30, 2011 3:56 PM

Subbed 3 pullups/1 ring dip per muscle up.


This is 2:30 faster than last time. I would really like to try this with real muscle ups and see how it compares. It's a good workout.

Comment #81 - Posted by: Alton 31yo, 5'11", 175lbs at May 30, 2011 5:17 PM

32 yom, 190 lbs


scaled to 95 lb squat snatch

Comment #82 - Posted by: Jeff Weltmer at May 30, 2011 5:36 PM


Comment #83 - Posted by: myles456 at May 30, 2011 6:48 PM

Did 2 dips and 2 pull ups per muscle up

Comment #84 - Posted by: Dan Mason M/225/5'11" at May 30, 2011 6:57 PM

as rx'd w/ low hanging rings: 16.16

Comment #85 - Posted by: Espinosa m/26/5'11"/165 at May 30, 2011 8:03 PM


110 squat snatch
bar MU


Comment #86 - Posted by: since 2009 nathan 31/5'9"/165lbs at May 30, 2011 9:05 PM

CFWU(1 set only of pull-ups and dips)

135# Power Cleans and Jumping Muscle-ups


Comment #87 - Posted by: Tim 34/5'10/165 at May 30, 2011 10:21 PM

CFWU(1 set only of pull-ups and dips)

Correction: 135# power snatch, not power clean
Jumping muscle-ups


Comment #88 - Posted by: Tim 34'5'10/165 at May 30, 2011 10:25 PM

Noise Ninja is a photographer's friend.

Comment #89 - Posted by: Mikey at May 30, 2011 10:27 PM


Three rounds, 9-7- and 5 reps, for time of:
115 pound (52kg) Squat snatch

10:00 (last time 9:38 @ 50kg)

Two missed snatches cost me a PR. Muscle-ups were a piece of cake.

Comment #90 - Posted by: Memuc at May 31, 2011 2:28 AM

6:34 - Rx'd

Comment #91 - Posted by: travis reese m/25/175/68 at May 31, 2011 6:17 AM


MU were with flicks wrists open at bottom. Hit 3 in a row to start.
Sqt snatch form was horrible. Muscled the wt up then do an OHS sqt.
Splits per rnd were:
MU and Sqt Snatch
3.07 and 4.05
3.53 and 4.12
3.19 and 2.08
= 20.47 at 73% HR
More of a strength issue.
Back still sore from DL and Box jump on Fri. Should have geared down on Friday, 3 days to recover means I should have used less wt. Oh well, lesson learned.
Need greater skill at MU and sqt snatch, but kept moving through it reasonably well.

Comment #92 - Posted by: Matt A at May 31, 2011 6:34 AM


Done 5/31
65# Squat Snatches
3:1 PU/Dips for MU


Comment #93 - Posted by: bingo at May 31, 2011 9:51 AM

2011-05-30: 14:16. Rnds@5:16,4:45,4:15. I hope that I did not go full load last time.
2010-07-17: 10:13. Rnds@3:47,3:49,2:37.

Comment #94 - Posted by: gs at May 31, 2011 10:50 AM

16:20. Snatches MUCH harder/slower than muscle-ups. Oh, to have bumper plates!

Comment #95 - Posted by: Michael m/48/5'9"/175/MI Survivor at May 31, 2011 11:36 AM


12-9-6 (extra reps for reduced weight)
jumping muscle up to smith m/c
45k squat snatch (73%)

19:20 prev
36k squat snatch (60%) 9,7,5
frame pull ups 27,21,15
frame dips 27,21,15

Comment #96 - Posted by: zenoperegrinus at May 31, 2011 1:52 PM

Ugh. Time for subs. I can't do MU yet...

Comment #97 - Posted by: John at May 31, 2011 2:12 PM

Scaled to 7-5-3 and 95# squat cleans. First day back felt great: 12:19

Comment #98 - Posted by: KB 24/5'10/192 at May 31, 2011 5:51 PM

2.67 Mile run
20 Min.
Then 9-7-5
95# Snatch
Pull Ups
Good Workout

Comment #99 - Posted by: dyagg at May 31, 2011 6:28 PM

muscle up practice instead of this wod for me: false grip pull-ups, "tactical dips" and row muscle ups

Comment #100 - Posted by: LuisF M/38/1.64/73 at May 31, 2011 8:52 PM

muscle up practice for me instead of this wod: false grip pull-ups, "tactical dips" and inverted row muscle ups

Comment #101 - Posted by: LuisF M/38/1.64/73 at May 31, 2011 8:53 PM

Pullups/ring dips
95# snatch

Comment #102 - Posted by: Brandon375 at June 1, 2011 5:57 AM


Rx'd: 9:41 (PR)
Previous: 18:40-something

Comment #103 - Posted by: Ben S at June 1, 2011 8:59 AM

Rx'd 8:03 Need to work on those snatches!!! Grrr!!

Comment #104 - Posted by: Swede (M/25/5'7/186) at June 1, 2011 10:09 AM

27, 21, 15 pullups and dips
9, 7, 5 squat snatch 95#


Comment #105 - Posted by: Bells 38/195 at June 1, 2011 12:34 PM

workout #5 "Amanda"

5:52 (5th)

poor pacing on SN, missed one MU.

workout #6

12:09 (7th)

Finished 4th overall in Southeast. One spot away from the

Comment #106 - Posted by: brian p m/34/5'8"/169 at June 1, 2011 1:07 PM

As Rx'ed

Comment #107 - Posted by: Dan Wilcox at June 1, 2011 1:09 PM

55:25 as RX'd 10lb PR

Comment #108 - Posted by: corey at June 1, 2011 4:05 PM

Rxd 20:25
Bar muscle ups
Total of about 4 missed snatches

Comment #109 - Posted by: Chris B. 18/150/5'8" at June 2, 2011 6:01 AM

8:42 Rx

Did this one in the afternoon after regional WOD #3

Comment #110 - Posted by: Eric Sweet/M/32/69"/180 at June 2, 2011 1:11 PM

Assisted muscle up with blue band


Struggled with the squat snatch at this weight. Lots of missed reps. Did not finish until all reps were done and clean.

Comment #111 - Posted by: Jeremy A. Olive at June 2, 2011 6:36 PM

Great post Bingo.


Comment #112 - Posted by: CJ at June 2, 2011 6:54 PM

Sore from 150 plups/brps the day prior. Scaled to 95. Unable to do MUPs. Did 3 plups/rings per MUP on rings. An abysmal 30:47.

Comment #113 - Posted by: Xman at June 2, 2011 10:41 PM

WOD #102 - Done on 6/3. An open letter to Amanda Miller: Sorry to have to cheat/scale the bejeezus out of the workout named in your honor. Don't have a muscleup and I just haven't quite figured out how to catch the barbell well enough to do a true squat snatch. They ended up being closer to power snatches. Hopefully with a little more practice I'll be able to better honor your memory next time this comes up. Anyway, scaling was 27-21-15 palms-in pullups and dips on a LifeFitness Assisted Dip/Chin machine, and 9-7-5 squat/power snatches.

Greg A.'s warmup, no pullups/dips, dumbbell range of mation exercises instead.
WOD Time - 25:10


Comment #114 - Posted by: Pat Overton at June 3, 2011 9:03 AM

scaled to 115


I feel like I'm still catching back up from the OPEN where I planned and rested far more than I normally would have. It's coming back.

I think Amanda is a great benchmark. It was heavy, but still fast enough to be a strong cardio demand. Loved it! Will repeat and work on getting a decent time RX'ed after a few months of OLY work.

Comment #115 - Posted by: Shane/32/6'/193 at June 3, 2011 9:32 AM

6:47 (95#)

Comment #116 - Posted by: mlt at June 3, 2011 10:32 AM

8:49 - 65# Squat Snatch

Comment #117 - Posted by: James m/28/155/5'7" at June 3, 2011 11:25 AM

9:52 w/ 138# on the Snatches

Comment #118 - Posted by: Edwin 28/M/68"/170 at June 3, 2011 2:44 PM

6.25 as rx'd

Comment #119 - Posted by: Seth H. at June 3, 2011 4:06 PM

muscleup - band assisted (but they're getting easier)
95# Squat Snatch


Comment #120 - Posted by: knodes at June 4, 2011 8:19 AM

as rxd 6:25
Dropped the bar every time, is this OK?

Comment #121 - Posted by: Chewuchjeff m37/5'9"/193 at June 4, 2011 11:17 AM

completed on 6/4/11
squat snatches were really more like power snatches

Comment #122 - Posted by: Jason Crocker at June 4, 2011 12:04 PM

combo/short WOD
21x 225lb DL, 9x Muscle up
not timed

Comment #123 - Posted by: ajax at June 4, 2011 6:22 PM

I thought each round consisted of 9-5-7 muscle-ups and squat snatch. So I ended up doing a total of 63 muscle-ups and 63 squat snatches. And squat snatches aren't my best lift so I ended up scaling it to 65# squat snatches and pacing myself through the WOD. The muscle-ups weren't that bad, but the squat snatches are what really slowed me down.

1st round of 9-5-7 muscle-ups/squat snatches = 8:35
2nd round of 9-5-7 muscle-ups/squat snatches = 12:45
3rd round of 9-5-7 muscle-ups/squat snatches = 14:58
Total time = 36:18

Comment #124 - Posted by: Miyagi m/31/163.8# at June 4, 2011 7:03 PM


Did this on 5/30.

Subbed 95lbs snatch.


Comment #125 - Posted by: Antun Karlovac at June 5, 2011 8:20 AM



Subbed 75 lb squat snatch and 4 PU and Dips

Comment #126 - Posted by: TZ at June 6, 2011 8:11 PM


jumping muscle ups
110lb squat snatch

Comment #127 - Posted by: Mark S. at June 8, 2011 4:15 AM


Comment #128 - Posted by: Pacers at June 9, 2011 4:58 AM

17.00. 95#. 2 PUs/Dips per MU.

Comment #129 - Posted by: JonNYC - 42/M/170/5'11" xfit since 6/08 at June 9, 2011 7:31 AM

CFWU - 3
True MU at Triangle.
Snatches tough first couple of reps first set until I remembered good shrug & knees back.

Comment #130 - Posted by: jrm at June 9, 2011 7:07 PM

45k snatch still learning form.

MU subbed for 3+ pullups and dips


About a minute faster than last time

Comment #131 - Posted by: BarryT at June 10, 2011 3:34 AM

Scaled to 70# hang squat snatches (
Seated muscle ups using trx

Comment #132 - Posted by: Christopher Denzer at June 10, 2011 5:00 AM

13:50 115 squat snatch

previous was 18 min

Comment #133 - Posted by: Raph at June 10, 2011 7:00 AM


Three rounds,
9-7- and 5 reps, for time of
Muscle-up (progressions okay but double the reps)
95# squat snatch

Comment #134 - Posted by: JT at June 10, 2011 5:10 PM

9:37 (PR). Rings hung at regular height, not Games height.

PR by over 3 minutes. Both muscle-ups and squat snatches were better today than last time. Except for the first few muscle-ups, I did all singles. Three misses, all in the round of 5 (fatigue). I did all singles for squat snatches, and just tried to move through them methodically. Only 1 miss, in the round of 9, where I lost concentration. Snatches were way better this time - last time it took me over a minute to finish the round of 5, this time I did it in just over 30 seconds.

Comment #135 - Posted by: Mel/38m/5'10"/180 at June 13, 2011 12:42 PM

caught in filter, 9:37 (PR).

Comment #136 - Posted by: Mel/38m/5'10"/180 at June 13, 2011 12:46 PM

8:16 rx'd
its not all about the squat snatches for everyone ;)

squat snatch=ez mode
muscle up=hard mode
28 male 233 lbs.

Comment #137 - Posted by: zach-brodis at June 13, 2011 1:53 PM

o yea, and 7 minute p.r. from when i did this wod last year. :D

Comment #138 - Posted by: zach-brodis at June 13, 2011 1:54 PM

did'nt do it

Comment #139 - Posted by: al deezy m/34/150 at June 13, 2011 2:58 PM

subbed 2 pullups and 2 dips/mu and my weak snatches were 75 lbs.


need to improve my snatch strength.

Comment #140 - Posted by: oschiro at June 15, 2011 2:08 PM

anybody know what kind of shoes this guy is wearing?

Comment #141 - Posted by: jake at June 17, 2011 3:18 PM

I did this workout on Friday, June 17, 2011. I ran in my socks for 3 minutes on the treadmill. (I can't do that again because I'm getting blisters on my feet.) Then I did the Plutchok exercises. I forgot to do the low ab isometrics. Then I did one round of the CFWU. I did TRX OH squats and Ys, Ts, and reverse Ys. I went real light on the pull-ups and dips due to today's workout.

I modified the workout to do the "pack" workout and substituted 3 pull-ups and 3 dips for each muscle-up since I don't have rings. I also used 100 pounds of assistance on each of the pull-ups and dips. Note: I could have gone down to 85 lbs. assistance on the dips.

For time:
27 assisted pull-ups
27 assisted dips
9 squat snatches

21 assisted pull-ups
21 assisted dips
7 squat snatches

15 assisted pull-ups
15 assisted dips
5 squat snatches

I finished in 19:04.

Comment #142 - Posted by: RJB7 at June 17, 2011 5:56 PM

95# Squat Snatch


Comment #143 - Posted by: schinizel m/33/5'9/155ish at June 22, 2011 8:27 AM


as rx'd!!!

27:45 ouch

Comment #144 - Posted by: Adam Hamm at June 24, 2011 8:31 AM

95 lb squat snatch

Comment #145 - Posted by: Faleep at July 5, 2011 8:23 AM

CFWUx3 (no PUs or dips, sub 1 MU)
Scale snatch to 55kg

Mitch: 12:50 (25 lb bar)
Matt: 15:27 (70lb bar)

Comment #146 - Posted by: Doug at September 19, 2011 4:03 PM

as rx'd


Comment #147 - Posted by: Michel van Grinsven at February 13, 2012 12:11 AM

Scaled to 95#


Comment #148 - Posted by: Ukkrew at June 21, 2012 9:53 AM

subbed 75 lbs. snatches


Comment #149 - Posted by: Manchild at August 29, 2012 6:38 AM

4:31 Rx'd

Comment #150 - Posted by: moisesdelmar at May 3, 2013 4:52 AM

18, female
RX'ed 12:42

Comment #151 - Posted by: nicole waibel at November 23, 2013 3:03 PM
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