September 30, 2011

Friday 110930

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

Compare to 100712.

NoelMin9mmBullet_th.jpg

Enlarge image

Noel Min.


"2011 Chad Vaughn and Kendrick Farris Training Invitational" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]


"CrossFit 480 Tour" - video [wmv] [mov]


"If we all did the things we are capable of doing, we would literally astound ourselves."
-Thomas Alva Edison

Posted by Pukie at September 30, 2011 5:00 PM
Comments

Pretty clean frog gear... must have just got in country.

Comment #1 - Posted by: Mike at September 29, 2011 5:14 PM

THAT"S MY BOY. TRUE FIREBREATHER!!!

Comment #2 - Posted by: Zach Y at September 29, 2011 5:18 PM

@comment 1- haters gonna hate. Ha!

Comment #3 - Posted by: Noel at September 29, 2011 5:46 PM

Well will you look at that..its not his first time on here and this man sweats motivation..hes the reason i enjoy cross fit...killem them UTSOC reppen till the death of me

Comment #4 - Posted by: edy garcia at September 29, 2011 6:02 PM

I dont know how no one has posted this site to CF main yet?

www.cavemancooking.tv

My new favorite recipe site

Comment #5 - Posted by: Johns at September 29, 2011 6:18 PM

I can't believe you neanderthals are showing scary, nasty guns again...ROCK ON !!!

Tomorrow after the WOD I think I'll go to the range for an extra session with my blasters

Comment #6 - Posted by: sarge712 at September 29, 2011 6:22 PM

@comment 1- Most frog's don't have a marine hair cut and they don't carry Beretta's

Comment #7 - Posted by: Alex at September 29, 2011 6:41 PM

Does anyone know if CrossFit will be selling videos of this years games? Or an overall video like Every Second Counts?

Comment #8 - Posted by: Todd at September 29, 2011 7:35 PM

Please don't post such violent things on a bodybuilding site.
Signed,
A Peaceful Soul

Comment #9 - Posted by: GranolaHippie at September 29, 2011 7:47 PM

#7 - he who would have peace must prepare for war.
signed,
a Marine with friends who died for your freedom

Comment #10 - Posted by: joseph at September 29, 2011 8:17 PM

#7 you're joking right?? Please tell me you're joking...

Comment #11 - Posted by: LisaK at September 29, 2011 8:21 PM

M/26/163 GregA-wu

As rx'd 36:05

Comment #12 - Posted by: Y. Zhou at September 29, 2011 8:34 PM

C'MON DILLOWS!!!! LET'S GET IT ON!!!

Comment #13 - Posted by: Schro at September 29, 2011 8:37 PM

Holy hell, I'm all snatched out! Ok then, let's do this.

Comment #14 - Posted by: Playoff Beard at September 29, 2011 8:40 PM

#8 and #9 - C'mon guys, get a joke. Great tips in the Chad and Kendrick video, thanks for that.

Comment #15 - Posted by: Mike R at September 29, 2011 8:49 PM

Holy hell, I'm all snatched out! Ok then, let's do this.

Comment #16 - Posted by: Playoff Beard at September 29, 2011 9:28 PM

what is the brand of that shirt he's got on?

Comment #17 - Posted by: chazkez at September 29, 2011 9:46 PM

what is the brand of that shirt he's got on?

Comment #18 - Posted by: chazkez at September 29, 2011 9:46 PM

@#15....Crye Precision makes those uniforms

Comment #19 - Posted by: Bobby at September 29, 2011 9:57 PM

Firearms have no place in CrossFit. I'm a six time rifle expert in the Marine Corps and it doesn't make me a better athlete.

Signed,
A peaceful Marine

Comment #20 - Posted by: William at September 29, 2011 10:08 PM

Can't wait for this one. Haven't had sore abs in awhile now. Best feeling in the world :)

Comment #21 - Posted by: bryan m at September 29, 2011 10:10 PM

Well... I think having a picture of a soldier on a fitness site that dedicates many of it's workouts to fallen soldiers... makes lots of sense. Relaxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

Comment #22 - Posted by: Former Soldier/Current LEO at September 29, 2011 11:34 PM

Just started CF. Cant wait for this one!

Comment #23 - Posted by: Brydo at September 29, 2011 11:48 PM

Quote from the main CF site -
"CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide."

So why not have a picture of a combatant? But at the end of the day it's just a picture showing a proffesional working to their strengths

Comment #24 - Posted by: Alex at September 29, 2011 11:59 PM

Totally a joke. I'm with #'s 1,2,3,5,8,9,13,& 20. Especially #8 - thanks guys for all you do.
Signed,
A Sarcastic & Facetious Soul (That likes to stir $h!t up.)

Comment #25 - Posted by: GranolaHippie at September 30, 2011 2:09 AM

43/m/176cm/73kg

As rx'd

27:51 PR

L pull-ups on rings

Comment #26 - Posted by: Memuc at September 30, 2011 3:07 AM

34:07
all l pullups done correctly just do them faster or something

Comment #27 - Posted by: charbs 195/m/26 at September 30, 2011 3:08 AM

m/46/185

33:41

Comment #28 - Posted by: cosmo at September 30, 2011 4:16 AM

I like that #20..everyone does need to Relaxxxxxxxxxxxxxxxxxxxxxxxx

Everyone puts such emphasis on these photos like it's gonna ruin their day. Just do the workouts, post your results and like #20 says "Relaxxxxxxxxx"

Comment #29 - Posted by: Clint at September 30, 2011 5:33 AM

Way to go CF 480...Rangers taking over the world.

RLTW

Comment #30 - Posted by: XRanger375 at September 30, 2011 5:59 AM

@Former Soldier/Current LEO, comment 20 - the man in the picture is not a soldier, he's a Marine.

also, check the news y'all. they got Anwar al-Awalaki with a drone in Yemen. Hamdullilah!

Comment #31 - Posted by: phil at September 30, 2011 6:23 AM

29:00 as Rx'd

Comment #32 - Posted by: Jetté 42/M/5'11"/170 at September 30, 2011 6:46 AM

34:26, very broken sets, must be the hangover.
Subbed regular pull-ups for L pull-ups.

Comment #33 - Posted by: Alan H. in Kabul at September 30, 2011 6:56 AM

Crossfit has everything to do with tactical shooting. Learning to shoot when your heart rate is up and your vision is blurred and hands are shaky and clumbsy because of it, is something that should be practiced by military and law enforcement regularly.Tactical shooting and competitive shooting are 2 very different things

Comment #34 - Posted by: geo at September 30, 2011 7:01 AM

Scaled snatches to 30 lbs. - 27:34

Comment #35 - Posted by: Townsend m/28/5'8"/140 at September 30, 2011 7:03 AM

massive scaling...

3rft: rt arm 15# db snatch, 10 reps; 7 weight-assisted pullups on Gravitron (+90#); left arm 20# db snatch, 10 reps; 7 weight-assisted PU

9:54

w/u - 60sec Samson, 10x(push, scapula push, sit, BE, dip), 5x(left arm 20# DB snatch, weight-assisted pullups), 10x air squats

c/d - 20 air squats

happy to be improving snatch form. still, very little energy. could be a friday thing, or still not all the way recovered from tuesday DLs, too many carbs yesterday, or maybe i just need to suck it up ;)

Comment #36 - Posted by: matt h - 49 180 3-1-11 at September 30, 2011 7:49 AM

modified:
21 RADS 40lb
21 pu
21 LADS 40lb
21 knees to elbows

34:10

Comment #37 - Posted by: Jamie/m/32/175/5'11" at September 30, 2011 8:14 AM

Germany, Münster

M 37/5´11/187lbs

18:23

Comment #38 - Posted by: Rico at September 30, 2011 8:20 AM

49:24 (44lbs0

Comment #39 - Posted by: flashp at September 30, 2011 8:37 AM

Day 6 Week 05
M/33/196/5'9"
33:06 as Rx'd


Comment #40 - Posted by: SanJo Monster at September 30, 2011 8:38 AM

m/39/190/5-10

This time did all three rnds in = 25.18
7.01-9.03-9.13 were the splits.

Cleans were 8-7-6 each time,
Pull ups were 5-4-4-4-4 switching grip, then walking around the bench to rest.
Legs were not tight L but PU were all dead ,and legs were lifted, a good workout all around.

Last time I did just one round and my split this time was better. Let's call that improvement.

M/37/185/5-10 Comment #555 - Posted by: Matt A at February 25, 2009 3:44 AM
Not as As Rx'd, did only one round...idiot!

40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups...3:46
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups...final time 7:55


Snatches 15, 6 then 8,7, 6
L- pull ups were 7,7,7 then 5,5,4,4,2,1.
Got down to just below level on squats, still not flexible enough to get much lower, but working on it. Training video on the site was helpful.
Oh well, do better next time


Comment #41 - Posted by: Matt A at September 30, 2011 9:02 AM

30min (all i had time for)

changed the workout a little since i coudnt do even close to 21 L pull ups, even once

Round 1:
21 left hand squat snatch 30#
21 right hand squat snatch 30#
21 pull-ups (mostly assisted)
Round 2:
21 left hand squat snatch 30#
21 right hand squat snatch 30#
21 pull-ups (mostly assisted)
Round 3:
10 left hand squat snatch 30#
10 right hand squat snatch 30#
10 pull-ups (mostly assisted)

Comment #42 - Posted by: GarrettF. at September 30, 2011 9:38 AM

Scaled snatch to 25lbs for 2 rounds then Rx'd for round 3.
34:02

Comment #43 - Posted by: Nick at September 30, 2011 9:39 AM

Knees didn't want me to do squat snatches two days in a row, so, changed to:

3 rounds of:
21 push press, 95#
21 L pull-ups

16:11

L pull-ups all dead hang, no kips.

Comment #44 - Posted by: Kevin C. (M/52/5'11"/172) at September 30, 2011 9:57 AM

2011-09-30: 41:48 (12:30,14:07,15:10). Rx'd.
2010-07-12: 14:22 (5:43,5:24,3:14).21,15,9/ps's.
2009-11-29: 23:15 (9:52,8:36,4:47).21,15,9/ps's.

Comment #45 - Posted by: gs at September 30, 2011 9:59 AM

m/45/5'5"/170
Subbed 2nd set of L-PU's every round for 3 Rope climbs 35:38

Comment #46 - Posted by: Dave at September 30, 2011 10:18 AM

M/51/153/1-1-06

AMRAP 5:00

C&J 95# 5 Reps
10 Burpees

2 Rounds + 2

Rest 3:00

AMRAP 5:00

10 DL 135#
10 DU

3 Rounds + 3

Comment #47 - Posted by: bingo at September 30, 2011 10:27 AM

m/178cm/87kg/35y
21 RADS 40lb
11 PU
21 LADS 40lb
11 PU
half PU on rings half on bar(it's easier on bar)
25:00 (last time as rx'd 43:23)

Comment #48 - Posted by: gepeto at September 30, 2011 10:28 AM

32:02 weight as rx'd
As the rounds increased, the L got more and more like a V

Comment #49 - Posted by: SB at September 30, 2011 10:36 AM

Maybe a dumb question but with the L pull-ups does it matter if palms are facing out or in? Thanks for any help.

Comment #50 - Posted by: Newbie at September 30, 2011 10:42 AM

Did CF football today
5 rounds
7 BW squat
7 burpee box jump 20"
9:30
Cool workout, very taxing

Comment #51 - Posted by: ScottMacArthur at September 30, 2011 10:49 AM

28/m/5'11"/185to190
as rx'd (close on L)
37:56

Terrible performance!

Comment #52 - Posted by: justaman - liberty, sc at September 30, 2011 10:54 AM

Friday 110930

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

time 24:28


last time30:32
last time35:20

Today I stayed in the snaches and did'nt let myself get stressed

I broke only one set of snaches but had a few janky reps where I had to stablize the rep.

Pullups I hit doubles, even when it went to singles I'd hang onto the bar and kick up for another rep and I stayed at the bar, no walking arround. I did take to long picking up the DB though. I stared at it like we do. I can tighten it up more. I watched my pullup form to make sure my legs were up on both the up and down.

Comment #53 - Posted by: Nik Nichols 40yo 5'6'' 167lbs at September 30, 2011 11:01 AM

CrossFit480. Infrantry!!
Is there another MOS?? If you're not Infrantry you're support.Awesome gym. "Queen of Battle, Follow me"

Comment #54 - Posted by: RT2713 at September 30, 2011 11:05 AM

25:05 scaling as follows:
3 rft
25 pound Dumbbell snatch, 21 reps, right arm
15 tuck Pull-ups
25 pound Dumbbell snatch, 21 reps, left arm
15 tuck Pull-ups

Comment #55 - Posted by: mlt at September 30, 2011 11:17 AM

Tough workout
24:27 rx'd

Comment #56 - Posted by: Quattlebaum, Jeff at September 30, 2011 11:18 AM

30:02 as Rx'd.

Comment #57 - Posted by: Michael m/48/5'9"/175/MI Survivor at September 30, 2011 11:18 AM

Tough workout
24:27 rx'd

Comment #58 - Posted by: Quattlebaum, Jeff at September 30, 2011 11:19 AM

27:25 (PR)

30 lbs DB's; prob should have moved up to 35's or Rx, but wanted to compare to previous efforts. Broke L-pulls into sets of 7; was a bit easy at first, but got tough to maintain towards the end.

Comment #59 - Posted by: Bill M. m/47/5'3"/134 at September 30, 2011 11:38 AM

38:29 I've been ridden hard and put away wet.

The snatches weren't so bad; it was the L-sits, which came in three's, swinging the legs into position each (strict, afterward) rep.

Comment #60 - Posted by: TRN III at September 30, 2011 11:44 AM

50%, 11 reps of each item instead of 21; 30 lb db squat snatches

15:58

Argh, going full blast, but 2 1/2 mins longer than last time. Avg HR 176 peak 184. Nice job Kevin. At 24 Hr fitness, Camarillo, CA.

Comment #61 - Posted by: mas 54/m/155 at September 30, 2011 11:47 AM

33:58 sub 40lb dumbells for 30 lb. otherwise as Rx'd

Comment #62 - Posted by: Brydo at September 30, 2011 11:53 AM

31:27 rx

Comment #63 - Posted by: gb 44/m/71"/185# at September 30, 2011 12:06 PM

cfsb today. Power clean, 3 X 5

82.5-92.5-105

Then, ran an 800, and rowed 1000m.

mas- might be a little slower than last time, but still a great effort.

Comment #64 - Posted by: Carole F/53/5'6"/133 at September 30, 2011 12:20 PM

is that Noel Min from Huntsville, Alabamer?

Comment #65 - Posted by: woddog at September 30, 2011 12:50 PM

35:21 as Rx. (PR)

Comment #66 - Posted by: Sheldon N (M/34/6'/183) at September 30, 2011 1:19 PM

½ Intensity cycle
Modified
Complete three rounds for time of:
20 kilo Kettlebell snatch, 11 reps, right arm
11 Pull-ups
20 kilo Kettlebell snatch, 11 reps, left arm
11 Pull-ups
9:37
If NCO’s are “The Backbone” of the Army, then Staff Sergeants are the elements of which backbones are made.
RIP Brother
M/53/72"/210

Comment #67 - Posted by: Pete In Sun City at September 30, 2011 1:24 PM

M/26/185

Rx'd: 32-33mins... lost track of time

Comment #68 - Posted by: Jason Lavoie at September 30, 2011 1:32 PM

29:47 rxd

Comment #69 - Posted by: aermio m/32/5'7"/148 at September 30, 2011 1:37 PM

this was a wicked burn. loved it.

M/22/180

30.44 as Rx'd

Comment #70 - Posted by: lafleurgray at September 30, 2011 2:01 PM

Rx'd approx 36:00

Comment #71 - Posted by: Alan M/46/180# at September 30, 2011 2:13 PM

½ Intensity cycle
Complete three rounds for time of:
20 kilo Kettlebell snatch, 11 reps, right arm
11 Pull-ups
20 kilo Kettlebell snatch, 11 reps, left arm
11 Pull-ups
9:37
M/53/72"/210

Comment #72 - Posted by: Pete In Sun City at September 30, 2011 2:18 PM

Did regular pull ups as I am crap at L pull ups.

18:25

M/6'/168lbs/37

Comment #73 - Posted by: britishfireman at September 30, 2011 2:35 PM

25:46 rx'd

M/34/175/5'8"

Comment #74 - Posted by: marco at September 30, 2011 2:50 PM

M/32/215lbs/6'2" 34:04 Rx'd

Comment #75 - Posted by: ed spivak at September 30, 2011 3:15 PM

26:30 as rx'd

Comment #76 - Posted by: Moises Del Mar 166lb;1983 at September 30, 2011 3:26 PM

m/20/5'8/160

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Time: 23:01

Done in your honor Staff Sergeant Whitaker. RIP.

Comment #77 - Posted by: Drewpy at September 30, 2011 3:49 PM

19.55 same weight but sets of 11. Still brutal hehe. Worked on form with thr squat snatches.

Comment #78 - Posted by: felix at September 30, 2011 3:53 PM

480 looks like a cool box.

Comment #79 - Posted by: Pat Sherwood at September 30, 2011 4:28 PM

40M/5'10"/172#

W/U: 3 rnds - erg row, 10 cal; OHS, 10x; 45# PP, 10x; KTE, 10x. DB snatch, 3x4 (2 each side) at 25-30-35.

As Rx: 29:50.

C/D: BP, 4x1 at 45-135-155-175; BP, 3x3 at 190-210-230(x1).

Off PR by 7:57. Sixth time doing this WOD. Came in with a weak mind, for some unknown reason. Seemed like I had to battle negative thoughts of not wanting to workout with every rep. L-pull-ups were the slowest part. Also, the BP was a tough cool-down after a WOD like this. lol

Done in your honor, Staff Sergeant Whitaker. RIP.

Comment #80 - Posted by: rjf (Since 07-20-07. WOD no. 1151) at September 30, 2011 5:07 PM

20.12

Well off pr of 18.44

Comment #81 - Posted by: controlfreak at September 30, 2011 5:37 PM

M/26/5'10/175

2.7 mile run to gym (downhill): 17:25

40lb DB snatch R arm
21 strict pull-ups
40lb DB snatch L arm
21 strict pull-ups
3 rounds in 17:47

2.7 mile run home (uphill): 19:24

Comment #82 - Posted by: Jeff at September 30, 2011 6:07 PM

35:05

Had to sub DB for 20kg KB
Had to do the L pull-ups 5,5,5,6 reps to get to my 21 each tome it was time to do them.

Great WOD. Thanks so much for the site.

Comment #83 - Posted by: Payton at September 30, 2011 6:53 PM

first day back in quite some time.. didn't do too bad.. but took longer than expected..

Comment #84 - Posted by: Ski at September 30, 2011 7:24 PM

I was half way into the second round when I realized that I was doing it all wrong. I did 3 rounds but I took 3 to 5 minute breaks in-between. My times were
15:15,
21:17, and
25:42.
This was my first time ever doing L-pullups so I'm gonna feel it tomorrow but surprisingly I got through it...all 126 of them.

Comment #85 - Posted by: Gerard at September 30, 2011 8:20 PM

as rx'd: 40:20

Comment #86 - Posted by: buzz at September 30, 2011 9:53 PM

L pullups are a weakness to say the least. ANyone have a link that can show ways to train on them?


Time 28:12 as rxd

Comment #87 - Posted by: Eric/M/5'9, 185/22 at September 30, 2011 10:39 PM

#31 Phil: Sorry, I'm a Canadian, I plead ignorance ;) I apologize for referring to him as a "soldier"

Comment #88 - Posted by: Former Soldier/Current LEO at October 1, 2011 12:59 AM

Rx

26:43 (dead hangs instead of L-pulls)

Grateful for the opportunity to work hard for a fallen hero. Thank you.

GFBD.

Comment #89 - Posted by: Josh Holden at October 1, 2011 1:10 AM

2 rounds
40 pound Dumbbell snatch, 21 reps, right arm
21 kip pullups
21 ab chair leg raise
40 pound Dumbbell snatch, 21 reps, left arm
21 kip pullups
21 ab chair leg raise
then
40 pound Dumbbell snatch, 21 reps, right arm
40 pound Dumbbell snatch, 21 reps, left arm
21:48

Comment #90 - Posted by: Bells 38/195 at October 1, 2011 6:02 AM

33:05 Rx

Comment #91 - Posted by: fathertyme M/33/6'/170 at October 1, 2011 6:12 AM

M/25/219#
All three rounds done with 3sets of 7reps no modifications
Pull UPS took a while lots of rest not my best exercise
62:09

This morning Navy PFA

This afternoon
The 2 hours before the joshie involved
1.5 mile run with a 6*6 run done at certain intervals during run
(6*6 run involves 6 reps of
Push ups
Sit ups
Back extensions
Power squats
Lunges
Knees to chest hops)

Pyramid push ups 5-10-15-20-20-15-10-5 /w # of push is # of seconds rest

10* 50 yard Sprints /w a different exercise at each 50 yards
20 wide push ups
10 jump squats
10 burpees
20- 4 count mason twists
20-4 count flutter kicks
20 crunches x 2 sets
50 yards walking Lunges
20 in and outs
50 yards of frog jump to burpee

Comment #92 - Posted by: ET3 Nickle at October 1, 2011 7:10 AM

35:34 w/20 lbs db and kipping pullups

Comment #93 - Posted by: thinlizzie at October 1, 2011 7:17 AM

Sean M/38/180

As Rx'd only 2 rounds completed-close to puking, and shoulder was killing me

39:12

Comment #94 - Posted by: sean snyder at October 1, 2011 7:48 AM

Sean M/38/180

As Rx'd only 2 rounds completed-close to puking, and shoulder was killing me

39:12

Comment #95 - Posted by: sean snyder at October 1, 2011 7:49 AM

Definitely had to modify this one. Did only two rounds, and for each 21 L-Pullups, I did 11 pullups (tried to keep them strict, but wasn't too successful) and 10 toes to bar.

39:40

Was not feeling the workout today.

Comment #96 - Posted by: Saam at October 1, 2011 8:30 AM

26:02 as rx...snatches were grim.

Did CF total yesterday and got 988 lb...disappointed I didn't get over 1000, always next time I guess

Comment #97 - Posted by: Chris at October 1, 2011 8:50 AM

25 / M / 5'9" / 135lbs

Just coming back from some injuries, so I scaled way back and this still kicked my ass.

2 rounds:

10lb dumbbell snatch x15, right arm
Tuck-sit pull-ups x15
10lb dumbbell snatch x15, left arm
Tuck-sit pull-ups x15

10lb dumbbell snatch x15, right arm
Kipping pull-ups x15
10lb dumbbell snatch x15, left arm
Kipping pull-ups x15

21:35

Ow... So sad.

Comment #98 - Posted by: BC at October 1, 2011 9:33 AM

M/34/5'4"/145lbs
As RX'd
25:20 PR

Comment #99 - Posted by: Matt Burritt at October 1, 2011 9:38 AM

M/27/5'9"/164lbs
As RX'd, 35:03. L-Pull-ups were the problem today.

Comment #100 - Posted by: Flentge at October 1, 2011 10:28 AM

25:14

Comment #101 - Posted by: Mark lovelace at October 1, 2011 1:36 PM

32 yom, 190 lbs

20:32

did power snatch

26:49 is my pr as rx'd

Comment #102 - Posted by: Jeff Weltmer at October 1, 2011 1:51 PM

45 lb KB but only did 15 L-pull ups per round
Time: 37:50

Comment #103 - Posted by: Todd K at October 1, 2011 1:56 PM

subbed 30# db and half-squat snatch

28:40

Comment #104 - Posted by: JFA at October 1, 2011 4:12 PM

As rxd except with 30lb DBs. Pull ups were kippers.
31:55

Comment #105 - Posted by: BPemberton at October 1, 2011 4:43 PM

2:06:25

Comment #106 - Posted by: myles456 at October 1, 2011 4:57 PM

M.36.173

26:43

40lb db
Started L sit, then strict, most kipping.

Comment #107 - Posted by: LMD_Mike at October 1, 2011 5:10 PM

30:35 as rx'd ~ PR by 5:48

Comment #108 - Posted by: Mad Max at October 1, 2011 6:41 PM

Used 35 lb DBs.
First round, L-sit pullups.
Second round, tuck pullups.
Third round, kipping pullups + situps.
Not sure about the time. Over half an hour. Ouch.

Comment #109 - Posted by: Torrey Hoffman at October 2, 2011 1:45 AM

M/33/5'9"/155

Subbed 32.5lbs dumbell.

29:06

Comment #110 - Posted by: Antun Karlovac at October 2, 2011 8:20 AM

28:20
with power snatches

Comment #111 - Posted by: Magnus 25/5'8"/160 at October 2, 2011 10:01 AM

2 rounds

21 75# Hang Snatch
21 Pull Ups
9:05
Need to do 3 rounds next time.


Comment #112 - Posted by: dyagg at October 2, 2011 10:49 AM

32:3o 45 lb

Comment #113 - Posted by: lucien at October 2, 2011 1:50 PM

30:06 (35#)

L pulls are were more like a slightly bent at the hips, man those are sorry

Comment #114 - Posted by: Raph at October 2, 2011 4:53 PM

17:28 RX'd

M/41/180

Comment #115 - Posted by: jayhawkcf at October 3, 2011 4:46 AM

pwr snatch

38:16

Comment #116 - Posted by: ferb44 179# at October 3, 2011 6:45 AM

Gunnar: 26:24
Paul: 27:15
Jen: 31:58 (slightly kipping Ls)
Chris: 37:01 (modified Ls)

Comment #117 - Posted by: jenniferw at October 3, 2011 8:00 AM

Snatches as rx'd 40# @ 21 reps
L-pull-ups 10 reps each time
21:30
Abs were already shot prior to.

Comment #118 - Posted by: Beaudb at October 3, 2011 8:04 AM

pwr snatch

38:16

Comment #119 - Posted by: ferb44 179# at October 3, 2011 8:14 AM

38:16

Comment #120 - Posted by: ferb44 179# at October 3, 2011 8:15 AM

M/ 37/ 134 lbs/ 5'-6"
As Rx: 30:30
This is a hard long WOD. I wasn't sure if I was going to use 40 lbs, but did and I'm glad. I think this is more mental as it wears down on you. I also don't hardly ever use dumbells to do Oly movements, but felt that I was pulling myself under the bar well, especially as I got tired. The movement is a little different, and I was thinking of using a split snatch movement, but went more traditional.
I was wiped for a while after this one.

Comment #121 - Posted by: Anton at October 3, 2011 9:30 AM

Sub'd Kipping PullUps

29:54

Comment #122 - Posted by: thetimmy at October 3, 2011 9:58 AM

31:50 subbed 30 lb dumbells

Comment #123 - Posted by: Eli at October 3, 2011 12:29 PM

Jack - 24:25 (25k power snatch, 12 L PU's)
Holly - 24:25 (15k power snatch, press ups)

Comment #124 - Posted by: Jack - Hitchin at October 3, 2011 12:44 PM

2 rounds. Failed on third. 25:34

Comment #125 - Posted by: Ben Lynch at October 3, 2011 3:13 PM

47:11

as rx'd at JC...been slacking lately trying to get back into it and push myself

Comment #126 - Posted by: Cleveland at October 4, 2011 8:25 AM

27:26 as rx'd. ugly. me and the wod.

Comment #127 - Posted by: kpb/m/48/5'9"/180 at October 4, 2011 2:21 PM

14:43

Puppies:
Complete three rounds for time of:
10 pound Dumbbell snatch, 15 reps, right arm
15 Tuck sit Pull-ups
10 pound Dumbbell snatch, 15 reps, left arm
15 Tuck sit Pull-ups

Subbed regular pullups.
At times busting out singles.
First time doing them in 4 months!
-----------------------------------------------------------------------------------------------

Previously:
20:00

Need to learn to read!
(Did squat power snatches & variations of seated L pullups, L-pullups & tuck pullups)

Pack:
Complete three rounds for time of:
12.5kg Dumbbell snatch, 21 reps, right arm
21 Tuck sit Pull-ups
12.5kg Dumbbell snatch, 21 reps, left arm
21 Tuck sit Pull-ups

These are squat not power snatches.
Comment #283 - Posted by: JT at July 15, 2010 6:26 PM

Comment #128 - Posted by: JT at October 4, 2011 3:03 PM

Power snatches. Rest as Rx'd.
27:22 (PR)


Mrs. Miyagi
25# DB squat snatches and standard kipping pull-ups. Rest as Rx'd.
28:48 (PR)

Comment #129 - Posted by: Miyagi m/31/165.6# at October 4, 2011 4:27 PM

Rx'd 26:15

Comment #130 - Posted by: amped 37/M/195/6' at October 4, 2011 7:11 PM

20# dumbbell, 15 reps
15 green band pullups

37:51

Comment #131 - Posted by: DanM. 29/6'/250 at October 4, 2011 8:10 PM

F/41/5'6"/145

scaled...3 rnds:

15# DB snatch, 15 reps, R arm
15 pull-ups
15# DB snatch, 15 reps, L arm
15 pull-ups

20:52

regular, kipping pull-ups--cant' do L's, maybe should try tuck-sit pull-ups
I think I need a lot more flexibility all over in order to do the DB snatches remotely well--a good many were probably power snatches at best

Comment #132 - Posted by: mom to five at October 5, 2011 5:22 AM

3 rds
Snatch from blocks 3x60%
120
Hold bl for 5 sec
german hang 5 sec

then

Round 1: 21x
Round 2: 21x snatch 15x L pullup

20:51

Finish with
2x
10 Wall extension
45 s middle split strecth

Roasted and toasted.

Comment #133 - Posted by: JoeR at October 5, 2011 10:37 AM

C2 500M row, 400M run, 1 x CFWU

#35 on dumbell, 15s on the L-Pulls

33:43

Comment #134 - Posted by: F15E_WSO/M/49/180 at October 5, 2011 1:18 PM

used 35lbs and only got in 2 rounds...I miss my carbs, but I'll get used to it. 16:10

Comment #135 - Posted by: Vinsanity at October 5, 2011 5:38 PM

used 20#

26.00

22/m/5'11"/171

Comment #136 - Posted by: Logan S at October 6, 2011 7:31 AM

Completed 2 rounds as Rx'ed.

Total time = 28:02

Comment #137 - Posted by: fosterww98 at October 7, 2011 6:21 AM

27.55 30#

Comment #138 - Posted by: KF at October 7, 2011 9:11 AM

1st Joshie:
20# DB snatch, 21 reps, right arm
21 Strict pull-ups
21 Leg-lifts
20# DB snatch, 21 reps, left arm
21 Strict Pull-ups
21 Leg-lifts
26:16

2nd: 26:50 Rx'd

Comment #139 - Posted by: Craig at October 7, 2011 6:21 PM

WU
Joshie
28:32
090228 - 31:24
071222 - 39:28
M/50/193#/72"

Comment #140 - Posted by: RB at October 7, 2011 8:54 PM

20:35

Comment #141 - Posted by: Pacers at October 8, 2011 3:24 AM

20:35

Comment #142 - Posted by: Pacers at October 8, 2011 3:24 AM

10:49

Made it to round 1 and stopped. In NY (Ft Hamilton), just coming off 2 days rest. Just gave up after feeling terrible.

Comment #143 - Posted by: SF at October 8, 2011 6:46 PM

m/37/5'9/181
CFWU-3. Reg except 12 pushups instead of PU 2nd. Superman. Burgener. DU.
37:29
Disapp. Tech not bad on snatches. Way too slow though. Pretty good job w/head position, legs back & esp floating arms.
PU really broken as well. Pretty good job w/L. Upper abs sore next day.
7/12/10: 36:51
11/29/09: 35:37-PR
2/21/09: 38:40
2/5/08: 51:09

Comment #144 - Posted by: jrm at October 8, 2011 7:20 PM

26:00

Comment #145 - Posted by: Stuart at October 9, 2011 8:24 PM

As RX'd: 36:33

Comment #146 - Posted by: Dennis M/28/6'0/185 at October 10, 2011 9:08 AM

Back squat 5-5-4(fail) #255
SP 120 3(fail)

Subbed #25 DB's, regular PUs
21:01

More weight next time for sure, maybe even try to get the L form although it will take a while I'm sure.

Comment #147 - Posted by: tgremillion M/30/6'1/185 at October 11, 2011 2:26 PM

first round kipping chair pullups, the rest were 21 kipping pullups and then 21 knee lifts.

38:00

Comment #148 - Posted by: Brice M/21/6'2"/195 at October 11, 2011 7:56 PM

CFWUx3 (no pullups)
BWU

44:04

SCALED: 15 Dumbell Snatches, 30lbs., 15 L-pullups

Ernest 41/M/61"/170

Comment #149 - Posted by: twiki2 at October 21, 2011 6:45 AM

37:57

- did only 25lbs for snatches, working on form
- didnt know to do reverse grip for L pullups so only got 4 or 5 of those in per 21

Comment #150 - Posted by: jbyroads at November 2, 2011 6:46 PM

29:45 04.11.11

as rx'd but weak L-PUs broken 6,6,3,3,3.

33:55 14.07.10

3 rounds:
14kg(31lbs) db snatch squat, 21 r.arm,
15 L pull ups,
14kg(31lbs) db snatch squat, 21 l.arm,
15 L pull ups.

Comment #151 - Posted by: zenoperegrinus at November 4, 2011 8:41 AM

CFWUx3 (light PUs)
29:05

Comment #152 - Posted by: Doug at January 21, 2012 8:48 AM

CFWUx3 (light PUs)
29:05

Comment #153 - Posted by: Doug at January 21, 2012 9:31 AM

good shooting!

Comment #154 - Posted by: james at January 24, 2012 1:26 AM
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