Without access to a gym tomorrow, think subbing in 30 kettlebell snatches in each hand would be sufficient?

A finer thing couldn't happen between two half-miles!

Never would have guessed that this would be tomorrow wod lol

http://www.thedailyshrewsbury.com/hc.e.78165.lasso

"JR Thomas, owner of JR Thomas CrossFit in Shrewsbury, died unexpectedly on Thursday and friends and local residents are mourning the sudden loss."

My condolences fellow CrossFitter,

-FH

15:23
155 lbs. Power Snatch. (5'10, 32 year old, 265 lbs. Male)
Great workout. In the concept of constantly varied, nothing is more unexpected or varied than 50% similarity for a 3 day cycle. Fantastic Shiz!!!

I am NOT enjoying this cycle!

Wow, I am sorry, but the woman doing back squats in the CF Blaze video is absolutely gorgeous.

Does any one can help.
I need to know how to manage the loads and intensity whit my women athlets related with her menstruation cicle.
Thanks

Hey, that was a good, deep squat at the end of the video.

Have Fun, Train Hard,

Billy

I'm sure he hates having to give her a spot

Post 5
She may be smoking hot but her depth on her squat was hideous. She did not even come close to parallel; she looked like she was doing a box squat from BFS program. But she is hot.

If they wear clothing that small, than I feel it's my obligation to look.

I knew this would be the wod before I even looked. I predict a day of rest for Monday.

Blonde girl in Blaze video...WOW, thats all i have to say lol

I really could care less about her form. From the what I can tell, she seems to be doing just the right amount of everything to keep her looking like that. Damn.

Whats the prescribed weight?

i can't snatch, any substitution suggestion

@#5 Yes, that young lady is smoking hot. Not a single squat to depth, and an interesting spot position, but who cares!!! Played the video twice.

I heart Lindsey Smith!

WooHoo! Kendrick rockin the Brutality shirt!!

My deepest condolences to JRs family

From above

http://www.thedailyshrewsbury.com/hc.e.78165.lasso
-----

Today's picture is awesome, a ton of intensity in it....the judges focus, the crowd, the athletes - nice pic

Tony

RIP JR.

@ #22 Anon
Why would I as a non-Olympian want to snatch or C&J. Why would someone who's not a musician want to learn to play an instrument. Why would someone who's not a race car driver want to drive a fast car, why would an engineer want to write poetry, why would someone on the crossfit forum ask why someone would want to learn a new skill?

Hot girl but her squat is really not mature. But still, we cannot judge it, 'cuz we don't know the reason why is she doing just a half squat.
so before we say her squat ain't s....., ask her coach why is it like it is!!

800m
30xsnatches (95#)-first time snatching
800m

12:36

#22

because they are all just tools and skills and an elite athlete such as kendrick is probably interested in increasing what tools and skills he has at his disposal.

you never know what you'll need when the zombie apocalypse comes ...

Carry the Message to Garcia! Coach, thanks for the quote from Rowan's author. If you haven't read it yet, CrossFitters you need to check out Hubbard's masterpiece. If you can't find a copy, ask a Marine!

Lindsey was one of the coaches at a level 1 cert. I attended...she is awesome and I hope she does well at the games. I'm currently deployed, and already told my wife that our summer vacation will be at the 2012 Crossfit Games. I'm a newlywed, and I don't think that went over too well, but I am sticking to my guns!!!! Go Lindsey!!

M/30/5'7"/160

800m - 3:12min
Squat Snatch @ 95# - 6:13min
800m - 3:20min

Total - 12:46min

14:14 @ 75lbs

(800 meters @ 3:23 and 4:14)

Great WOD cycle, challenging yet fun.

Hang Snatch or Power snatch???? I hate when they don't specify...

17:30 @ 155lbs
m/27/6'0"/245

m/45/182

11:58
95lb full squat snatch

I have an idea. Anyone who posts a criticism of someone else's form should have to include a link to a video or a series of pictures showing themselves performing the criticized movement in perfect form. On a side note, if the first thing that popped into your head while watching that video was her squat depth, which was not bad, you should....well...all I can say is that she could have been doing quarter squats and I would not have cared. You should just be thankful she was doing a squatting movement at all and leave it at that.

So sad about about JR. I have several St. Johns grads in my family, including my husband. A fantastic place for boys to grow into real men. My condolences to his family and may he rest in eternal peace.

An another note, why is there a man wearing fingernail polish in the photo? I am late to the party on a new fashion trend?

Sunday musings...

1) Oahu. Shout out to the CF Kids crew, including Lil'bingo, presently toiling away in Oahu.

2) Coca. Shout out as well to Coca Crossfit which hosted "The Heir" and his dad for a WOD. Doing Crossfit with your kids...priceless.

3) The sun. An apparently fictitious orb that fills the daylight sky and warms the earth beneath it. Not seen in Cleveland, Ohio for about 6 months now.

4) A college degree. Funny juxtaposition of "articles" in the Sunday papers this morning. There's a long article on the "riches" of a college degree and a classic Doonesbury comic with college education competing with Google search. Funny, but enlightening, too.

Why do we go to college? Why did we EVER go to college? Back in the day, say when Grampbingo became the only member of his family to go to college, a degree was a ticket off the factory floor or out of the coal mines. Pretty clear pathway, and rather clear alternatives, but the college degree was still not all that terribly too common; lacking one did not preclude most job pathways except some professional ones. Indeed, the 50's, 60's, and 70's were probably the heyday of vocational training and schools dedicated to that.

Fast forward to the present. Why do we go to college? Well, EVERYBODY seemingly goes to college now, and that seems to be pretty much the most accurate, albeit least instructive answer. But why? What is it that a significant number of kids are receiving while in college that prepares them for whatever? What do they gain in school that makes them better workers when they land their first, second, or even third jobs?

To be sure there are adult fields in which college is truly necessary. You know, like medicine, most engineering, teaching, stuff like that. But for many (most?) of our young people what they get out of college, and what employers get when they are done, is 4 (or 5, or 6) years older. The Al McGuire theory: the best thing about freshman is that they turn into sophomores.

After crushing his adversary with sub-second Google searches in the Doonesbury strip Zipper is asked the same question I posed above, why go to college? "Well, to party. That hasn't changed." Indeed.

5) Working. Work to live, or live to work? Is what you do who you are? I'm a doctor, that's what I do in my day job, but is that what or who I am? Do I live, exercise, eat and sleep so that I can go to work, or do I do my job so that I can do that which otherwise makes me...me?

It's not that simple, of course. Some jobs do, indeed, take on or become in some ways who we are. Sometimes this is truly a good thing, a kind of blessing. It's that way for a bunch of Crossfit trainers, frankly, and it's very much that way for the overwhelming majority of people who do what I do in my day job. It can be a not so good thing, too. It seems to me that there are an awful lot of folks who allow their job to define them, allowing it to be the walls of the silo in which they view themselves and from which they view the world around them.

In these situations the minutiae of the workaday world can take on a wholly outsized importance, usually on the negative side. Petty jealousies and insignificant, unintentional snubs can acquire manufactured importance and drive focus away from the task or customer at hand as the walls of the silo collapse ever inward. "Live to work" and "what I do is who I am" can be so inwardly focused that it's not possible to do what you do well enough, because face it...what most of us do necessitates an OUTWARD focus. We have customers, clients, or patients, and doing our job means extending the focus on THEM rather than us. Manufactured importance begins to trump real stuff. Like doing your job.

Live to work; work to live. I think part of this is just a version of the classic "what do you do?" story. You know the one: if you ask someone "what do you do?" and they are from anywhere other than California, they will tell you what JOB they do. Ask most Californians, however, and you will get something along the lines of "I'm a poet" or "I like floral design" or " I surf" or "I mountain bike." Stuff like that. These folks go to work, do their job, and it seems to me often do it better, with quantifiably less focusing on the minutiae of their job and how THEY feel about their job...and then they go skiing.

Live to work? Work to live? What do you do?

I'll see you next week...

45/169

800s - 3:50, 4:29
105 lb. Snatch - 9:14

17:34

M/170

16:16 @ 155#

45/169

Earlier post apparently caught in filter.

800m runs - 3:50, 4:29
105 lbs. - 9:14

17:34

# 8 Javier,
As a woman, I train just as hard on my cycle. I may be uncomfortable a few days before hand, but that's no reason to go lighter or easier. If I'm having back pain a bit, I just warm up longer. If anyone says that women need to go lighter on their cycles (without some medical reason specific to that certain woman) I'd say they're stuck in the past when we had to wear corsets and needed a faint room.
Also, doing Crossfit and getting fit helps women's PMS symptoms lighten.

800 m run
30 snatches (100lbs)
800 M run
time: 11:02

#31 generally if it doesnt specify the full movement it's the full movement (in this case squat snatch). If they wanted you to do a partial movement such as power or hang power snatch they'd have said so.

However, it's completely up to you what you want to get out of your workout. What are your goals? This will determine what type of snatch you do and what weight you choose.

13:43
100#

M/42/135#
13:44 115# squat snatch

10.38 40 kg at 43 years of age.

Vince (#1 Poster) - I was considering doing the same with a 24kg. Will post time later - M/32/218/6' 2"

12:39 95lb barbell snatch 27 yrs old great workout!

11:23 135lb. Power snatches

10:47
50lb snatch

Avg. HR 178, peak 191. After a few weeks of recovery from a broken rib. Thanks Bingo.

17:55 at 135 Great cycle!

LOVE today's pic . . . especially the pink nail polish on that guy in the crowd!

4:18 at 95lb snatch.

First time doing snatches so I figured I'd work on the form first before weight.

"Badger", details there.

12:00

75 lbs power snatches.

800's 3:15 and 3:40

75 lbs a bit too light, but that's all I had to work with today.

Loved this WOD cycle; hope it doesn't take another 6 years to see it again.

43/m/176cm/73kg

Caught up with CrossFit Games open 11.5 today

Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Dumbbells Thrusters, 22 pound each

7 rounds +5 +4

M/43/5'11"/185

800m run
30 95# snatches
800m run

12:58

12:17 w/ 105# squat snatches

Made up Friday's 800, C & J, 800 workout.

18:38, with 115# power clean and jerks.

Bingo- well put again, as always.

800 - 2:53
30 snatches 40kg - 4:04
800 - 3:21
Total: 10:20

Male / 31 / 172

17:39 @ 155.

155 squat snatches
16:41
warm up more

13:32, 40kg

singles on snatches. my hands are ripped to shreds after doing muscle ups on a bar yesterday and friday. made touch and go on snatches irritating during the warm up. decided to drop the bar each rep.

800m - 3:35
snatches - 6:26
800m - 3:30

interesting cycle. running times improved each day.

yvangt
31/62/194
10'35 at 135 lbs
virgie 12'16 at 77 lbs
for french invictus team
yvangt on you tube...bye :)

14:18 with 95 lb snatches.

1st time doing snatches and was focusing on form.

as rx'd. squat snatches though @95#'s.

11:30

squat snatch form is poor so i went light on snatches and tried to focus on form more.

800's - 2:38 & 2:50

19:00 @ 55lbs (full squat)

85# power snatch (could have used 95#)

16:26

11:50 with 95 lb. snatches
M/23/6'0"/165

27/m/5'11"/175
As rx'd w 135(squat)
19:37

M/27/213/5'9"
17:46
1000 mt
115 lbs
1000 mt
Had a hard time keeping good form around the 15 mark had to slow down. I did alot better than the last time I did snatchs.

Squat cleans @ 115
22.29

14:37
95# snatches
Snatches are still the hardest for me to keep good form on, getting better though.

m/37/6'1"/200

m/20/5'8/160

For time:
Run 800 meters
Snatch, 30 reps
Run 800 meters

Time: 11:04 w/ 115lbs

40M/5'10"/170#

W/U: 3 rounds of - jump rope, 100x; strict pull-up, 10x; HSPU, 10x; 45# OHS, 10x.

As Rx (w/95#): 13:40.

C/D: BP, 3x3 at 175-195-215.

Runs on outside road course (76F, 43% humidity, wearing VFF). Full squat snatch with controlled drop (no bumpers).

My left shoudler injury was acting-up a bit during the w/u, so I decided to keep the snatch on the lighter side. Didn't bother me at all during the WOD so I probably should have gone heavier. Can't say the same for the BP during c/d. Felt like I was using more of my right side to compensate.

36/M/6'00/195

10:54
(65# power snatch)

18:28 snatches @ 100 lbs.

23/6'5"/194/
105#
14:26

PSx2:95-135-165

CF mainsite WOD extravaganzzza...

800m run/30xCJ 135#/800m run:
10:56
(3:27/3:30/3:58) (7min rest)

800m/30xMU/800m:
13:23
(3:39/5:17/4:27) (10min rest)

800m/30xPS 95#/800m:
11:45
(3:55/3:19/4:31)

runs slow as usual, most MU's without false grip.

55lbs snatch (squat)
17:11

75# 13:16

C: 8:52 outside w/ 30 2 kb snatches w/ 1.5 pood kbs. Never done 2kbs w/ the 1.5s before - super taxing on the midline!

18:15 with 135# squat snatches

17:32 with 100# squat snatches

14:00 even with 115# snatches.. need to push harder or go 135#, still a great workout, cant wait for next cycle!

14:50 @ 135#

Filter. Yawn.

Story of my life...

11:28
Form still pretty bad so I kept snatches @95lbs. Probably too easy though.
8PM

pwr snatch 115#
800 @ home

13:30

For time:
Run 800 meters
Snatch, 30 reps
Run 800 meters

17:02, 115#

First 800m with 25# infant in jogging stroller.

Forgot to mention: power snatches. Went heavier than can do with full squats.

20:26 @ home with 135#. Right calf super tight so took it slow. Worked on technique rather than speed on snatches

Held in filter...As Rx (w/95#): 13:40.

4:30 30 reps 95# snatch no runs

14:15, as Rx @ 95lb squat snatches.

30/m/78kg

20:40; 30(?) kg

2 laps around Balaka dr park for 800m
Squatch C&J to overhead for snatch
(nowhere on sandbag to hold for snatch)

As rx'd: 23.30, 135# squat snatches

Absolute cleanliness is Godliness! Balanced food for mind-body-soul-spirit is our medicine! Full-truth our God, half-truth our enemy, hard work our salvation, unity our goal, free speech our weapon. ~ Dr. Bronner

Jeff @ work
800
30 mu (no false grip)
800
30 snatches at 95#
800
22:42

Long day! Ruff start! Had a hard time with form on Snatches

1/2 Mile Run
30 Snatches @ 65lbs(Learning form)
1/2 Mile Run

Time of 14:33

Did first 1/2 mile run strong!
Could not perform snatches Subbed in Deadlift(30 Reps)
1/2 mile at end, a little tuff!

Time of 11:40

w/u - 20 mins Ultimate Frisbee, wahoo, thank you crossfit for legs that felt better on the Ultimate pitch than they have in 5 years...

w/o - Only had 10 minutes, so did AMRAP 10 minutes (250m row + 10 reps 75# snatch). 4 rounds + 115 meters row

12:38 @ 135lb

Fun cycle.

NEVER QUIT!!

27.44 rxd with 85kg (185lbs)

95 lbs on bad knee. 15:00

as rx'd at 115# snatch

15:58

67# power snatch. went lighter than I might have usually done since I'm still nursing slight back strain from a couple days ago.
13:35

95#
14:40

for time:
run 400m
30 snatches, 65lbs
run 400m

time:
6:13

55lbs snatch (squat)
17:11

m/43/72/182
completed on 27 June
CFWUx3
800 - 3:15 (Treadmill still won't exceed 9.2-9.4)
30x85# snatch
800 - 3:17
10:17
form sucked

Thanks Dave. I appreciate it. Squat Snatch it is, result posted after I get back from my mission and workout tomorrow. HOOHAH!

M/37/6'/172
Done Monday
Snatch 110#
13:48

95# snatch (should go up next time)

10:21

CFWU x 3 Std

#75
800M runs

13:35 with some walk time from track to bar but that would be rest anyhow... 800M times were within 1 second of one another.

the 300 workout for time
25 Pull-ups
50 deadlifts at 135lbs
50 Push ups
50 floor wipers at 135lbs
50 Clean & Press (used 70lbs BB)
25 Pull ups
37:00!! i'll do better thursday
my friend did 21:04!

14:03 - 95lbs clean and jerk. Strange that my time increased by 1:13 from 3 days ago.

10:53

65lb snatch. first time doing this lift.

As RX'd for Time

800 Meter Run
30 Hang Snatch (85 lbs)
800 Meter Run

Time: 12:42

as rx'd

95 lbs 11:31

m/39/6/190ish
500mx2 row for warmup
95# squat snatches
20:03

f/29/501/140ish
1000m row for warmup
65# squat snatches
17:26

95#
12:10

95 lbs
Squat snatches
17:35.

as rxd

75lb

11:07

14:53 135# snatch

16:15
32 lbs, 40 times

15.47 w/ 95 lbs for snatch

27:16
Subbed 90 pull ups and 90 dips (assisted) for MU's

m/27/175

75 lb sq snatch
14:52
3:40/3:55 on the 800's

Run 800
30 squat snatch @ 70lbs
Run 800
Jen: 12:18

800
15 kettlebell snatches each arm
800
15 kettlebell snatches each arm
Gunnar: 11:31

800
30 power snatch @ 95lbs
800
Paul: 12:31

16:26 as Rxd 135lbs

16:26 as rxd 135lbs

45 lbs
13:55

used 100lbs for snatch reps

12:48

M/33/5'9"/155

Did this yesterday.

95lbs power snatch

14:42

11:56 135 snatch

Snatch 75#
16:32
3rd of last 3 days workouts all in a row.
m/36/232

13:00, 95# Snatch

m/27/205/5'10"
CF day 66

Performed 6/27/11

31:11

95 lb full squat snatch, one at a time, going for proper form
800s @ 7.1 and 7 mph, respectively

First full squat snatches I've ever done. Had been doing power snatch (up to ~165 lb) for years, afraid to squat beneath the bar like that with my shoulders in an unfamiliar position under load. Turned over a new leaf last night. Felt great to stick some...and gave confidence to increase weight.

M/40/82 kg/179 cm

800 m
30 snatch, 40 kg
800 m

11:50

30kg Snatches. 8:00 dead. Smoked the first 800m and felt it for the rest of the WOD. Could probably have gone heavier on the snatches and definitely will do next time.

12:42 with 95lb PS
PS needs a lot of work
O

M/40/82 kg/179 cm

800 m run
30 snatch (40 kg)
800 m run

11:50

3 mile run
21:28
then
30 75# Hang Snatch
3:24
then
20 K's to E's.

1000m Row
30 Snatch (95 lbs)
1000m Row

110°F outside. Too hot to run.

M.37.170.5'10"

15:41 with 75lb snatch. Would have been better doing 55lb but didn't have 5lb bumper plates.

135lbs

17:15

My heart was going nuts! loved it

135# - 28:27

Snatches are a weak point for me. I did this workout specifically because I did not want to.

As rx'd:

19:52 @ 95#

800 meter run
30 power snatches @ 135 lbs
800 meter run

11:40

F/24/5'6/120

800m run
30 snatch
800m run
9:17
65#
Great WOD never felt like i caught my breath one time haha

Run 800 m
30 sq snatch 95#
run 800 m

11:19

In reference to the young lady in the CF Blaze video, um, to be perfectly honest I didn't immediately notice the lack of depth in her squat...

m/19/150
snatch 75# rx'd, 9:47
HRHS CROSSFIT SUPER-TEAM!

40kg + pump bar

13:10

24 / M / 5'9" / 135lbs

80lb snatches

26:12

Hey, I finished one of these three in under 30 minutes. Oh boy!

12:13, 95# snatch

15:36, 95# snatch

Scaled/modified
1 ½ minutes speed bag then 1 ½ minutes heavy bag
Power Snatches with 95#, 30 reps
1 ½ minutes speed bag then 1 ½ minutes heavy bag
12:17
WOD every other day>Working swing shift, except weekends
M/53/6’/210

~12:00 65# snatch

800m run
30x 85# snatch
800m run

12:47

Did the snatches in sets of 5. Should probably do a little more weight next time.

Run 800m
30 Snatchs, 75lbs x6, 65lbs x 24
Run 800m

16:02
run time 7:37

M/45/6'4"/180

M/39/190/5'11"

13:49

95# Snatch

13:15

115# power snatch

Power snatch 95#. Rest as Rx'd.
11:38

Mrs. Miyagi
Squat snatch 65#. Rest as Rx'd.
13:09

16:03

800m t/m run @ 3%, 13.5 - 15kph
30 sq snatch 45k
800m t/m run @ 3%, 15kph

Did this two days ago using 95# in 15:54...its been awhile since I've posted

m/37/5'9/180
CFWU-3 from home. Superman. Burgener. Dot drill.
18:26 @ 120
Did outside at high noon. Bar got real sweaty & hard to grip.
Wasn't getting hip open in middle reps so failed on some reps.
Pace of runs pretty good, esp last one.

65# Power snatch
24:10

WU
Run 800m/snatch 95# x30/run 800m
19:46
M/50/195#/72"

2011-07-05: 15:39@95# squat snatches.

Time 16:16 using 45# barbell

around 17mins 40kg

14:46 using 60Kg for the snatches. Actually did the 30 snatches in what would have been a PR Isabel!

19:56

Snatch 95 pounds...did it at DSU with DSU 800 meter run

7/7...25:30...161/180
Sub 400m runs & used 95# snatch. Heat & humidity is a killer this week.

subbed 70 lbs. dumbbell swing for snatch

10:15

13:25 on the slow auditorium treadmill
35 kg

6/28
warm-up:
pull-ups - 2x10
dips - 2x10
squats - 2x10
crunch - 2x45
push-ups - 2x10
back extensions - 2x15
wod:
run - 3.26
snatch (65lbs) - 10/10/5/5
run - 3.40?
time - 15.42.04
notes: first time with wod

13.36 rx'd

95 lbs

CFWUx1
Burgener warmup
18:14
55 kg

Mitch: 16:58 35 lbs
Matt: 20:31 85 lbs

14:59 @95