Ghetto-fabulous

every yard should be a crossfit gym!!

Nice idea!

Chuck - do you feel bad for equaling someone who's half your age? Paul

I mean, it must make Mike feel puny!

Hilarious article.

I consider Crossfit something that is big in my life. I've been at it for about 2 years hard. I'm coming on my 2 year of my biology major and have to come up with a big biology project. I would really like to involve crossfit in the project but no ideas.

Any comments or advice would be great

Comment #6 Kevin take two the basic aspects, function and growth. Base it on the human body and cells. How crossfit works with the muscle functions and creates growth and strength.

Spider Chick, where are you?

I've been wondering the same thing, WahooCat. I miss her so much.
I can't find her e-mail.

AllisonNYC - let me know if you find her. I'm starting up crossfit again after baby #2. Terrified and nervous and excited, all at the same time.

run treadmill at 8.8mph/4.0mph for 4 rnds of
30(30)60(30)90(30) - total 2.25mi

SNx2:135-165-185-195x1,x1,x2
FSx3:185-225-255-255
PU chin over bar: 15,20,25,17
done on the minute, wanted 30 last rnd, but it wasn't there.

finished with forward and backward rolls. messed up my neck as usual. ugh.

Lol wasn't expecting the dubstep music :P one of my Favs btw. Flux Pavilion baby!!!

Yeah, Ken! Show em' how Elite Sports Training does it. :)

Beautiful snatching in Pat's video! Love the dubstep as well.

You all motivate the beejesus out of me. Tomorrow was supposed to be a rest day but I'm going after a PR. Great work Chuck, Mike, Pat and Ken!!

Inspired by Pat Barber's Video I go PB Snatch... 105kg

The down yestersdays chipper to make up for two days off. Sub sled pull for 5x5m Rope climb. 14.10

I love the yard Brent. I want to do the same but with a roof kind of like a WOD pavilion.

Cuttingly hilarious article. Soooo true. As for MY son, all that underachiever wants to do is fly attack helos for the Marine Corps. Sigh. Oh well. I warned his mom that he needed more organic soy milk, tofu snackies, Barney the Dinosaur and sitar music as a baby. But would she listen???

OOOO-RAH! SEMPER FI!

Did this tonight before doing the WOD from yesterday...
196lb Snatch... not happy with it tho...
So to get more confident w weight overhead I then did this rep scheme w/
OverHead Squats - 236lbs
Then a mod'd version of yesterdays chipper... good workout! DRENCHED!!!

Nice job on all the snatches, but I have to give a shout out to the EAST COAST CREW!

Awesome work on the snatches Pat. Seriously that was a sight to behold....242 lbs!?! Damn.

As for CF HQ....lame article, must be an off-day. That's ok, we all have them...

When it states "Snatch". Is it the same as a "Jerk" in the sense that you can choose b/t a regular snatch and a split snatch???

LOVE the Flux Pavillion in Mr Barber's vid. Dub-Step is definitely my go to music for WOD's. Fills my heart with joy to see it displayed on mainsite!

m/46/185

135-140-140-140-140-140-140

95-115-135-135-135-140-140

Dear Pukie,

I work out in a gym at a place of employment that is fairly large but houses some folks you might expect to Crossfit. Yesterday I noticed a sheet of paper listing a WOD. People work out a different times of day, so it's anyone's guess who left their WOD.

Would it be inappropriate to leave a stack of old Crossfit Journals from the mid-2000s on the desk next to the WOD list? Would that be presumptuous of anything? What is the etiquette here?

Sincerely,
Over-thinking in Pa.

Great article.
@#15. I'm right there with you brother, except with my son, it's the F35.
Semper Fi!

115-135-155-165-175(fail)-175

Correction add a 170 inbetween 165 and 175

Thanks for the WOD demo videos. This home gym crossfitter appreciates, especially with a technical movement like this.

99-109-109-119-119-119-119 (mostly power snatches+OHS)

F/41/5'6"/145

45-55-65-75-85-85-85f

95/115/125/135/145/150(PR)/115/115

225

my first time doing snatches. i need to learn the form so im not just muscling these up there.

95-115-135(f)-115-120-125(f)-125(f)-125-130(f)

Need work on form

50KG - 55KG - 57.5KG - 60KG - 62.5KG PR - 65KG PR - 67.5KG PR - 70KG PR - 75KIG (FAIL)

AWESOME DAY TODAY. WALKED OUT OF THE GYM WITH A MASSIVE SMILE ON MY FACE.

50KG - 55KG - 57.5KG - 60KG - 62.5KG PR - 65KG PR-67.5 KG PR - 70 KG PR - 75KG (FAIL)

AWESOME DAY TODAY, WALKED OUT OF THE GYM WITH A MASSIVE SMILE ON MY FACE

95-105-115-125-135-140(PR)-145(PR).
1.5 mile run (mid-strike training).

Had some trouble with form here!

95
105 (power)
105
105
115 (f)
115 (f)good pull, lost balance
115 (f) ditto
115 (f) ditto, again
115 (pr)

M/39"/5'10"/192lbs

I have a snatch only a mother could love.

95,95,100,105,110,115 (failed 9 times), 115 (PR)

Very light loads, but I haven't even tried to snatch in well over a year. It felt good to finally hit that last one though, shins are torn up!

Modified, ½ Intensity cycle
Power snatches w / 135
Kettlebell snatches w / 24 and 32 kilo working on speed switch
5 minute snatch test using speed switch with 24 kilo: 108 reps
M/53/72"/210

95-105-115-125(f)-120(f)-120-120

OHS: 120-125-135-145-155(PR)-165(f)

95-115-125-135-135-145(f)-145-150

Last PR was 115 about 3 months ago, it was a great day

95-95-95-105-105-115-115

105-115-125-130-135-135-135

Ken C! Nice to see you on the main site! Nice work buddy!

95-115-115-125-125-135
Need to work on this, not very experianced with this lift.

165
175 F
175
185 F
185 F
180 (current PR)
185 F

BW approx 134.4 today

120-120-120-125-125-125-130(PR)

Still working towards a BW snatch; almost there.

Also got my first P-bar planches today thanks to yesterday's video. Knew I had the strength but didn't have the technique; something clicked for me watching Dusty and David demonstrate and cue it. Great video.

Ditto, Nadia! Nice to see some of the old guard. Cheers, Ken C.

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

Just couldn't find the groove today. Timing was slightly off, I guess. Oh well, that happens sometimes.

115-125-135F-135-145-155-165F

95-105-115-125-135(f)-135(f)-135(f)

2011-09-29: 170, 175f
2011-04-20: 160
2011-01-20: 160
2010-03-26: 159
2010-02-13: 140
2009-12-28: 150
2009-09-29: 140

Thursday 110929

Snatch 1-1-1-1-1-1-1 reps
75lbs
95lbs
115lbs
125lbs
135lbs
145lbs f,f,f,f,f,f got it on the 7th try
150lbs(68k) f, got it

That is right I kept hitting 145 which was my old pr, I was not going to not get it. I knew it was a technique. I just kept at it.

Same for the 150lbs(68k) but it ony took two trys. I ran out of time at that point, I had a bigger plan of starting my 7 reps at my max and then drop a little weight and hit heavy singles for the other 7 reps, but I ran out of time.

last time
maxed at 135lbs and stopped.

I ran out of time. We were working on Bradys form most of the time. He has bad trouble with snach and OHSs and it took all of lunch, I was up to 125lbs when lunch was over, so I slaped on 20 lbs and hit a quick single to make myself feel good.

My current 1 rep is 145lbs.

135 - 155; drilling

I'm surrendering. As a Joe Mills coached weightlifter who competed in the 80's, I'm slowly giving myself over to Burgener's technique. It's quite the opposite from 'throw your hips and go,' an emphasis on the jump down as opposed to the extension.

It just take a while, even when you want to change.

95-115-135-145F-145F-145-145

135-145(PR)-150(f)-150(PR)-155(f)-155(f)-155(f)

95-95-115-115-135-135(f)-135(f)

f/42/180/5'11"

I am working on my squat snatches. I am still finding it hard to focus on a million things for a movement that lasts for about a second. I am still catching the bar a big high and drifting down into the squat.... practice.. practice.

75-75-80-80 (f) -80-85-85-90(pb)

90 is a PB for the squat snatches ... so my focus is paying off. I'm hoping to use those 25lb bumpers soon.

2012 Info for the Games up already...Why is there no Masters category from 40-45? There was only one woman and two? men in the Individual Open for that age group during the 2011 Games...

100-100-111-111-116(F)-111-111

Long way from a PR. Not enough practice. :(

43/m/176cm/73kg

50-55-60f-60-50-55-55-60 kg

All squat snatches. Best form ever. Was advised not to go for a PR but rather practice a few reps with solid technique.

M/65/188-Snatch 1-1-1-1-1-1-1 reps
95-95-95-105-115-115-115(weak pull, weak squat).

500m row in 1:50
135 warm up
135
140
150
155 fail bad form
135 form
145 form
155 sketchy form but success

Rolling push ups balancing on two bars while rolling out and in
100 lb lawnmowers x 20
65 lb x 40 side crunch
5 min jump rope with doubleunders thrown in

CFWU x 3 (15 reps, w/ 20lb weighted dips), snatch warmup, then WOD as Rx.

95
105
105
115
115
125 (PR)
105

Finished with 95lb hang squat snatches x 15.

M/51/153/1-1-06

Using some CFE to work on my goat.

5 x 400M Run

1:31
1;34
1:39
1:44
1:something

Gotta get these under 75 seconds if I'm gonna get a 6:30 mile ever again.

135 snatches suck, almost passed out.

28/m/5'11"/185to190
95-115-125-135-145-155-165-175-185(f)-190(f)

PR is 185. Just not catching it well today. Bar was moving at a great speed and shoulder felt pretty good. It's funny how when I weighed 175, I would have been pleased with today. Not now when I'm heavier.

M/34/6'3"/200
135-155-165-175(F)-175(F)-175(F)-170(F)
Got 175 a few weeks ago... what's up today???

Prev:
135-145-155-165(F)-165(PR)-170(F)-170(F)

135
145
155
165 X 4 sets

90,110.121.130.154(f),110,110,121

Some ugly looking snatching going in the gym today. None of us really knows what we are doing. Watching the videos and reading the literature. But so far mainly ugly little variations on clean and press with a quarter squat thrown in somewhere in the middle.

Hey all, I'm new to crossfit and I was wondering if there is an alternate to the snatch. For reasons long and largely irrelevant I can't really squat while holding weight over my head. Tried it today with just a bar, no weight and almost fell. I tried some adjustments to my stance too and just couldn't get there, so I figured it might be best not to load up the bar.

Anyway, if someone has an alternative I'd love to hear about it.

115 (fail)
115
125 (fail)
125
135 (fail)
135
145 (fail)

Rather disappointing snatch day. As Kevin C. said, just couldn't find that groove and it happened to me as well today. Had enough strength to get the lifts, just not enough practice with the snatch lately.

22/m/5'11"/171

It's been a very long time since doing snatches. Went light and worked on form. Flexibility is my issue.

SN: 45,55,65,75,65,65,55

75, 95, 115, 125, 135, 145, 155 (power) - PR
- Did an extra one at 115 and 155 and then worked on form for about 10 or 15 minutes with 65.

95,95,105,105,105,115(half fail-got it up, but there was a touch of a press at the top), 115(PR)

32yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Snatch 45lbs x 5-5 65lbs x 5 95lbs x 2

Snatch
105lbs x 1
110lbs x 1
115lbs x 1
120lbs x 1
125lbs x F-F-F-F
3 minutes rest per set
Compared to 110419: 120lbs max

M/26/5'7"/138

Subbed:
"Elizabeth"
21-15-9:
135# Clean
Ring Dips
12:48 (PR with Rx'd weight)

Had done this one with 75# a year and a half ago when I first started CF, went quite a bit slower though.

105, 115, 125, 135, 145, 155, 160f

need to work on depth of squat

150, 155, 160, 165, 170, 175, 180, 185(fx3)

Compare to:
110419 - 165, 170(f), 170, 175(f), 175(f), 175(f), 175(f)
110120 - 135, 145, 155, 165, 170, 175, 180(f)
100325 - 135, 135, 140, 140, 145, 145, 150(f)
091228 - 130, 135, 135, 140, 145(f), 145(f), 145(f)
090209 - 105, 115, 125, 130, 135, 140, 145
080624 - 95, 105, 110, 115, 125, 135(f), 135(f)
080124 - 7 x 1 x 100lbs.

Anyone know of a crossfit affiliate in the Puerto Vallarta, Mexico area?

135-145-165-165-185-195-205-225 miss

95
115
125
145(f)
145
155
165(pr)

40M/5'10"/172#

W/U: jump rope, 100 single-unders + 50 double-unders; Burgener warm-up; erg row, 10 cal; snatch, 16x1 at 45-45-45-55-55-55-65-65-65-75-85-85-85-95-95-95.

As Rx: 105-115-125-135-145-155-165(f).

C/D: skipped.

Off 1RM PR at 155 by 10#. 11th time doing this WOD. The snatch is a huge goat of mine, so I always appreciate an opportunity to work on it. Unfortunately, I only practice it when it comes-up in a WOD. Took my time tonight and used the video camera to really dial in my form. Still nursing a sprained low back, so I skipped the DLs I had planned on doing for a C/D.

First time doing snatch for max weight, so I took it easy and really focused on form. I even video taped myself with my phone so I could make sure I was doing it correctly!

65-75-75-85-95-95-105

Afterwards, did some light snatch work to continue to work on form. This was my first time ever snatching over 100lbs, although I think the form was a little weak!

reached 145, matched PR. Several fails on 135 tweaking form, getting warmed up.
Then ran to/around roosevelt island and back
Swam 800m later

(4/11):
135 PR
145 PR
last time 125 1RM
before that 115 1RM

95
105
115
135 (small press at the top)
135 (small press at the top)
145 (small press at the top)
155 (fail)

95, 105, 110f, 105, 110, 110, 110

m/39/6/190
115
135
155(f)
145
150
155(f)
155(f)
Not sure what was up. PR is 165.

f/29/501/140
75
95
105(f)
105(f)
100(f)
100
105 (PR by 20 pounds)

1 X 7
105# Snatch
Then
1000 Meter Row
Then
30 K's to E's

65
95
105
115
125
135
145
First time doing snatches. Weight felt light, but I seriously need to work on my form.

m/43/200/5'11"
row 1k

Snatch 1-1-1-1-1-1-1 reps
78 89 100 105 111
105 was power snatch, 111 was more of a press, so I stopped

115lbs (Not a PR) cant seem to break this 115 wall I've been at for months with the Snatch.

55-65-75-75-85-95-105
Focused more on form rather than strength this time.

up to 185

Didn't do this one today. I'm not very experienced in the snatch. So I did the Burgener warm up about 5 times and then did some OHS to work on that as well.

well in preparation for the Lvl 1 course this weekend I just focused alot on form....

75(x4)-85(x3)-95(x3)-105(x2)-115(x2)

5 Rounds for time of

7 reps bodyweight squat
7 reps burpee box jumps, 24"

7:30 as rx'd

Paul- Mike is older by six years. I thought you knew that?

M/39/190/5-10

Upto 165
95-115-135-145-155-155-165.

Did situp and push ups, both weak, need to work them for the fitness test.

M/27/195

I'm still working technique, so I did a ton of them in an effort to learn more than just find a max.

75x3
95x3
115x3
135x2
155x2
165xf
115x10

M/18/6'/220

135/155/175/185/195/200(f)/200

Caught in yesterday's filter.

As Rx: 105-115-125-135-145-155-165(f).

M/45/5'11"/177

I'm a lousy snatcher. Going back to high school sports in the 80s, I very rarely did deep squats (they were considered bad for the knees) until I started CF 7 months ago; and I NEVER did snatches. Since I still have a hard time with deep squats, I also have a hard time getting under a heavy snatch. So, consequently, my snatches are 'power', or some hybrid "tweener". Figured I'd start with 95 and see what happened. Result?

95-good/105-good/115-OK/125-OK (tied PR)/135-F/135-OK (new PR)/140-F

The WOD Demo videos helped--especially the slo-mo...gave me some good pointers on form.

I guess I'm OK with that...for now.

115
125
135
145
150
155
160

All PRs for full squat snatch.

After three years of Crossfit, at the age of 40, I can now do things that I've never done before. Before Crossfit, snatch had never been a part of any workout I had done. Thank you Coach Glassman, Coach B, and thank you Jon for introducing me to this fitness. I am more fit than at any other time in my life and I love it!

95
105
110
115
120
125
130 (failed twice)

Sean: M/38/180

Did squat balance snatch off shoulders to gain some form:

45/65/75/85/95/105/115(3 reps)

right shoulder still bothering me

89
99
109
115
125
135
145(f)
135
145(f)x2
145 (pr) I was too close to getting 145 to just stop without a pr, old pr was 135

M/ 37/ 134 lbs/ 5'-6"
My gym was closed today so I went to another gym.
I did 5 rounds of: (unbroken should be the goal)
5 reps power clean
4 push jerk
3 FS
95 lbs (unbroken)
115 lbs (unbroken)
125 lbs (unbroekn)
135 (broke at 5th power clean, then went straight into split jerks & did 3, then finished and did rest.)
135 (broke at 5th power clean, then went straight into split jerks & did 3, then finished and did rest.)
finished with ANNIE WOD with new rope

135
155
165
165
165
165
165
=
1115

125,145,155,165,175,185f 185f
Pr is 180

Really worked on squat snatch form
135- 135 - 155 - 155 - 165f -165f -165

135-135-135-145-145-145(f)-145-145

45-65-95-105-115-125-135

80-85-90-95-100-105-110

85-95f-95(pr)-95-105 (power)-105f-105f

55-65-75(F)-65-70-75-80(F)-75(F)-75-70

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

135
145
155
170
170
185 caught high, pressed out, ridden down

75 / 95 / 115 / 125-f / 125 / 135-f / 135

30kg
42kg
42kg
42kg
52kg
52kg
52kg

Shoulder held up well - felt a little sketchy last two lifts.
--------------------------------------------------------------

Previously (1 May 2011):
52kg
52kg
60.8kg (f)
60.8kg
60.8 (f) best attempt
52kg
52kg

lost it mentally - didn't know / understand where movement is breaking down

135#
140
145
150
155
160
165

115,120,125,130,135,140, 145(f)

135,115,115,115,115,135,135

male, 151#, 68", 39yo

95-95-105-105-115-115-115

Could not put up good #'s this morning. Don't know why.

135-165-175-185f-180f

Went back down to 135 and repeated with the same results.

FS 3x3 240

Then 7:00 AMrap

5x Wall climb
10x jmp and touch 18"
15x swings 40#

3rds + 2 wall climb

65
75
85
95
100
105
105

110-120-130-140-150-160(pr)-170lbs(pr)

135/145/155/165/165/175/185f

Bar

115, 125, 135, 145, 155, 165, 175 (PR)

Absolutely not confident on these - so spent an hour working on technique at 20kg. Difficulty was not feeling like I was going low enough into the squat. Did it a few times towards the end.

As Rx'd: 115, 135, 155, 165, 175, 185f, 185

m/37/5'9/181
CFWU-3. Reg. Superman. Burgener. DU. K to E.
135,140,145,150,155,160,165!
165 went up pretty easy after 4th attempt. Tight core, knees back, float arms/wrists, look at ceiling when opening hips.
4/19/11:
125,135,145,150 & a bunch of fails at 155.
Disappointing. Need to get hips open & keep arms straight!
1/20/11:
125,135,140,150-F,150,155,160-F
Disappointing. Something wrong with tech. Maybe bending arms too soon. Need better hip ext.
3/25/10: 95,105,115,125,130,135,140
12/28/09: 95,105,110,115,120,130,135
9/29/09: 95,105,115,120,125,130

60kg Equaled my PR.

Snatch needs some work.

M/43/5'11"/190

95-105-115-115-125-130(f)-130(f)

Didn't do this one today. I'm not very experienced in the snatch. So I did the Burgener warm up about 5 times and then did some OHS to work on that as well.

M/173/5'7"/31

95,115,135,155,135,135

135, 145, 155(f), 155(f), 155, 160(f), 160(f)

195,205,215,225,230(old pr),235(PR!),240(F)

did 10/17:

155 f
155
165
165 f
165
175
185 f,f
190 f,f
185 f,f,f,f,etc.

Frustrating. Many reps at 185 and even 190 were there, but I just couldn't stay stable enough to stand up with them.

CFWUx3
BWU

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

Ernest 41/M/61"/170

M/23/70"/186#

55#
65#
65#
65#
65#
65#
65#

worked more on snatch balancing the weight and overhead squatting. still suck pretty badly at this lift :-/

50,55,55fl,55fl,50,50,55

coming back from illness and shoulder strain. didn't want to push it. followed with back sq 5x3'sx90k

50,55,55fl,55,60,55,57.5pb

Mrs. Miyagi
55-65-75-85 (F)-75-65-65
Previous PR = 85

m/33/170lb/5'8"

95-115-135-145-155-165(F)-165

man I am weak!

CFWUx2
Burgener warmup
95-105-115-125-135-145-145
115x5 practice for form
http://media.crossfit.com/cf-video/CFJournal_BurgenerFiles_ThePocketTrailer.wmv

subbed power cleans

175, 185, 190(f), 190(f), 155, 175, 190