October 4, 2011

Tuesday 111004

Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

Aja Barto 155/225/215lbs, Neal Maddox 195/215/210lbs, Jason Khalipa 185/195/190lbs, Jared Davis 145/165/165lbs.
Post loads to comments.

DiegoKidsClass_th.jpg

Enlarge image

CrossFit Central Kids Class.


"A Language to Diagnose: Part 1" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]


WOD Demo with Aja Barto and Jared Davis - video [wmv] [mov]


"'You are drunk Sir Winston, you are disgustingly drunk. 'Yes, Mrs. Braddock, I am drunk. But you, Mrs. Braddock are ugly, and disgustingly fat. But, tomorrow morning, I, Winston Churchill will be sober."

Posted by Pukie at October 4, 2011 5:00 PM
Comments

I've stolen and altered that quote to fit so many different circumstances (almost got kicked out of grad school for one) that I've lost count. Great stuff from Sir Winston.

Comment #1 - Posted by: bingo at October 3, 2011 5:03 PM

Hahaha! What a great photo!

Comment #2 - Posted by: Ronnieboy at October 3, 2011 5:11 PM

Good WOD Idea but personnaly i think it's a very bad idea to go Touch and go with the PW and Squat Snatch because you cannot focus on maximum speed on the pulls and turn-over! Drop the weight each time and re-grip in 5 to 10 seconds max would be a better choice.

Comment #3 - Posted by: J-F/21/5'9/168 at October 3, 2011 5:29 PM

Can someone explain the difference of these snatches?

Comment #4 - Posted by: Mfild at October 3, 2011 5:32 PM

THATS GILLY !!!!!!!

Comment #5 - Posted by: bhous at October 3, 2011 5:38 PM

Easily my favourite Churchill quote.

Comment #6 - Posted by: harry m/23/180 at October 3, 2011 5:39 PM

#5 watch WOD demo

Comment #7 - Posted by: cbr at October 3, 2011 5:47 PM

This might be the hardest 3 day WOD cycle I can remember.

Comment #8 - Posted by: Cbus A at October 3, 2011 5:48 PM

Aja Barto and Jared Davis-

Legit video. Thank you for the great form as an example! The comments on the video were extremely valuable. Keep rocking!

Comment #9 - Posted by: Steph D at October 3, 2011 6:07 PM

Aja and Jared,

Love the vid and camaraderie. Not much beats CrossFit like this with your buddies.

Comment #10 - Posted by: Speal at October 3, 2011 6:52 PM

Hi,
I have a question about the chest to bar pull-ups from yesterday's WOD. I can't get the bar to touch my chest. The best I can do is to make it touch my collarbone. I just don't have the range of motion to pull myself higher. I can do about 20-25 of these in a row, so I am wondering is it flexibility or strength that is limiting my chest from touching the bar?? Has anyone had the same issue and overcome it? I am open to any and all suggestions.
Thanks!

Comment #11 - Posted by: Mark R at October 3, 2011 7:07 PM

HQ- I gotta have the name of the song on the back end of the video!!! please!!!

Comment #12 - Posted by: Tony at October 3, 2011 7:14 PM

That's one of my favorite Churchill quotes. "You're ugly... But in the morrow, I shall be sober..."

Comment #13 - Posted by: Matt DeMinico at October 3, 2011 7:35 PM

Aja is a beast!

Comment #14 - Posted by: Grace 45/5'2"/117 at October 3, 2011 8:14 PM

Winston was fat and ugly himself. And obviously an alcoholic with no game.

I don't really consider this a positive interaction or really even that humorous.

Comment #15 - Posted by: Joe Mama at October 3, 2011 8:30 PM

Aja, i SEE you! big moves and big weight!

Comment #16 - Posted by: Andy at October 3, 2011 8:47 PM

well Joe Mama its because everything in life isn't a positive interaction. It just goes to show you that a even a man like Churchill had his low points and in those low points.

Comment #17 - Posted by: voodoo at October 3, 2011 9:00 PM

I can't open the WOD video's. When I attempt to open it, another internet window opens but an error comes up saying internet explorer cannot open the page. Any suggestions?

Comment #18 - Posted by: Robb at October 3, 2011 9:11 PM

I've never been so scared standing behind the bar mentally preparing my self for the lifts!

That was a killer WOD

Comment #19 - Posted by: Mudz Te Heuheu at October 3, 2011 9:34 PM

The WOD demo with Aja and Jared is simply amazing. Great work, boys!

Also, I think the quote is a riot.

Comment #20 - Posted by: Pat Sherwood at October 3, 2011 10:33 PM

Muscle Snatch 40kg, 40 50 60 60
Power Snatch 60, 65,70, 75, 75
Squat Snatch 50, 60, 70, 70, 75

This one takes more then an hour to complete so do it at night if you have to. Warm up well to because power snatches seemed way harder then squat snatches.

Comment #21 - Posted by: charbs 195/m/26 at October 4, 2011 3:21 AM

MS: 75-75-85-95-105
PS: 95-95-105-105-115
S: 95-95-95-105(3)-105(3)

Great WOD video. Reviewed it several times before the WOD.

Comment #22 - Posted by: gb 44/m/71"/185# at October 4, 2011 3:45 AM

Excellent WOD demo. Thanks guys!

Comment #23 - Posted by: Matty at October 4, 2011 3:57 AM

I share the question about CTB pull ups w/#11.
Also, re: todays WOD vid - Could someone explain the "fail" at min. 2:10? Did he go too low? Was his stance too wide?

Thanks for answers !

Comment #24 - Posted by: MDMelissa at October 4, 2011 5:19 AM

great quote.

Comment #25 - Posted by: Aaron (M/26/5'8''/175) at October 4, 2011 6:20 AM

Awesome wod demo video!

#22 Melissa: Yeah, looks like he went too low, making it a full squat snatch instead of a power snatch.

Comment #26 - Posted by: Lucas at October 4, 2011 6:26 AM

115-115-125-130-130
130-125-125-125-125
95-105-105-105-105

Comment #27 - Posted by: Kg at October 4, 2011 6:35 AM

@ Mark R comment 11: just keep at it Mark! you'll get there. I'm just now getting to where i can do multiple c-2-b's. it's all about developing every aspect. continue to stretch and develop rang of motion. really work on your kip! as i still cannot a strict c-2-b, i've found i have to really throw my hips into my kipping motion. all this will help continue to develop your lat muscles and muscles memory. i'd say it's mostly a question of kipping technique, and having the actual strength to get your pecks all the way to the bar. but keep at it! you'll get there!

Comment #28 - Posted by: Red Raider Crossfitter at October 4, 2011 6:48 AM

Love Churchill, but fat jokes are never funny, especially on a website that promotes a strength and conditioning program that is supposed to be inclusive for anyone, including those that are considered overweight

Irony.

Comment #29 - Posted by: Byron at October 4, 2011 9:02 AM

Couldnt pull today - missing a lot of the skin on my fingers from my very first rope climbs on saturday at crossfit houston's men's challenge. Not to mention, i had a 20# vest on and they were nylon ropes. Anyway:

5X1 Snatch Push Press: 175-180-180-185-190
5X3 OHS: 165-165-165-165-165
5X5 Snatch Balance: 135-135F#5-135-135-quit my bandage came off

Comment #30 - Posted by: Curtis Warren at October 4, 2011 9:57 AM

M/65/188-
Muscle snatch 1-1-1-1-1 reps; 65-85-95-105-115 (weak pull)
Power snatch 3-3-3-3-3 reps; 95-95-95-95-95
Snatch 5-5-5-5-5 reps;45-45-45-45-45
Need a lot more work on snatch.

Comment #31 - Posted by: peejay2 at October 4, 2011 11:10 AM

Tuesday 111004
Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

Muscle snatch 120lbs(54.4k)
power snctch 130lbs(58.9k)
snatch 105lbs(47k) x4reps


all good till the squat snatch, really struggled to rep it, first rep was good, it was a ''hot mess'' to quote Deb after the first rep.

I did all I could, but i think it boils down to fatige at the end and just unconsistant form for the 5 reps. Last round I hit all reps slow holding the bar in the hang till I was ready to go again and STILL failed the last rep, I cought it and lost it forward standing up.

Left shoulder sore. In the power snatches I was catching it locked on the right and bent on the laft.

Still good workout. Fun till the squat snatch.

Comment #32 - Posted by: Nik Nichols 40yo 5'6'' 167lbs at October 4, 2011 11:14 AM

95 - 105
105 - 135
125 - 130

Great drilling! That's how to take the mystery out of the movement!

Comment #33 - Posted by: TRN III at October 4, 2011 12:00 PM

@#29,

Byron,

If you are not happy being fat, then you have come to the right place. :)

Comment #34 - Posted by: Gar at October 4, 2011 12:03 PM

Muscle snatch - 65/85/95/105/115 x1rep
Power snatch - 95/105/115/125/125 x3reps
Snatch - 95/100/105/110/115 x5reps

Comment #35 - Posted by: ET3 Nickle M/25/215 at October 4, 2011 12:07 PM

M/51/153/1-1-06

"Linda-ish"
10-9-8-7-6-5-4-3-2-1

Deadlift 1.5x BW (did 205)
Push-ups (can't do bench)
Power Cleans 0.75 BW (did 105)

30:10

Embarrassing. 15:00 or work; 15:00 of staring at the bar, feeling sorry for myself.

Comment #36 - Posted by: bingo at October 4, 2011 12:10 PM

No, fat jokes are not funny but this is more of an anecdote about not judging other people's flaws. Being drunk is a flaw just like being fat, but no drunk would be able to run around calling people fat and get away with it. It's a story about Churchill defending himself by calling out Mrs. Braddock's hypocricy.

I know, I know: "Flaw" is not the best word to capture obesity and/or alcoholism, but I don't want to spend the time to come up with a better term or have a 200 word caveat on my word choice.

Comment #37 - Posted by: Brian at October 4, 2011 12:24 PM

Fat jokes are funny, drunk jokes are funny, yo momma jokes are funny. Grow some thicker skin people.

Comment #38 - Posted by: Trapster at October 4, 2011 12:50 PM

inspirational quote

Comment #39 - Posted by: JillyMc at October 4, 2011 12:58 PM

MS-115
PS-155
S-145

Comment #40 - Posted by: marco M/34/5'8"/175 at October 4, 2011 1:00 PM

MS 95-105-115-125-135
PS 95-105-115-125-135
S 95-105-115-125-135(2)

Comment #41 - Posted by: Nick at October 4, 2011 1:05 PM

Muscle snatch: 115-135-145-155-155, singles
Power snatch: 115-115-125-135-135, triples
Snatch: ran out of time DND
M/54/72"/210

Comment #42 - Posted by: Pete In Sun City at October 4, 2011 1:06 PM

Muscle snatch: 95 - 105 - 125 - 135 (f) - 135
Power snatch: 115 - 125 - 145 - 155 - 155
Squat snatch: 115 - 125 - 135 (f, 3) - 135 (f, 5) - 145 (f, 5)

Touch and go on all. Power snatch was fine until 155. First 2 reps at 155 were ugly, last one was better, but almost a squat snatch. Last round of power snatches, I did split snatches - these were better, but still some pressing out. Squat snatches felt good, but it was tough to keep focus. Resetting after each rep was half the battle. Reminded me a little of The Bear.

My thumbs are killing me...

Comment #43 - Posted by: Mel/38m/5'10"/175 at October 4, 2011 1:14 PM

post in filter:

MS: 95-105-125-135f-135
PS: 115-125-145-155-155 (split on last)
SS: 115-125-135(2)-135(4)-145(4)

Comment #44 - Posted by: Mel/38m/5'10"/175 at October 4, 2011 1:15 PM

How much time is there between sets?

Comment #45 - Posted by: RAS at October 4, 2011 1:22 PM

all with 45 lb dumbells

Comment #46 - Posted by: bwk5015 at October 4, 2011 2:31 PM

1-1-1-1-1 90 lbs
3-3-3-3-3 100 lbs
5-5-5-5-5 110 lbs

Working on form. Muscle snatch problematic; doesn't seem to make sense to me.

Comment #47 - Posted by: Jomo (M/47/172/6') at October 4, 2011 2:43 PM

Warmup: 3 rounds of 20lb strict weighted pullups to failure (10,8,7), 15 reps max incline situp, 20lb weighted dips to failure (15,12,12). Then WOD as Rx.

Muscle Snatch: 85,95,105,115,115
Power Snatch: 115 x 5 (a couple sets had press outs on rep 5)
Squat Snatch: 115, 115, 95, 95, 105

Bad form at the end of sets 1,2 and 5 on squat snatches, turned into Power snatches on reps 4 or 5. Current squat snatch PR is 125.

Comment #48 - Posted by: Sheldon N (M/34/6'/183) at October 4, 2011 2:45 PM

Started this one
Worked a 135 muscle snatch
then worked at 135 for power snatch and called it. My arm, the one that had surgery, was feeling tweaky so I decided to call it and be safe.

Then 10'AMRAP:
- 10 DB sisters
- 10 burpees

Comment #49 - Posted by: Steven Platek at October 4, 2011 2:59 PM

MS 5x1: 95, 100, 105, 115, 120
PS 5x3: 95, 105, 110, 115, 115f
Snatch 5x5: 85, 85, 90, 90, 95
Still working on regular snatch form. Also, there was a little bit of pressing happening on some of the reps.

Comment #50 - Posted by: Edwards M/15/5'11/160 at October 4, 2011 3:59 PM

28/m/5'11"/185to190
MS=95-105-115-125-130(little lock out)
PS=115-125-135-145(f2)-150
S=95-115(f2)-115-135-150(f3)

Comment #51 - Posted by: justaman - liberty, sc at October 4, 2011 4:03 PM

MS 85 lbs
PS 115 lbs
Snatch 95 lbs
Failed on 5th rep of 4th set (snatch), then made all 5 on 5th set

Comment #52 - Posted by: Kyle A. at October 4, 2011 4:20 PM

MS = 95, 105, 110, 120, 130
PS = 100, 105, 110, 115, 120x2
S = 95, 100, 105, 110x3, 100

Comment #53 - Posted by: Shawn B M/39/5'9"/152 at October 4, 2011 4:50 PM

Appreciated the much needed snatch tech work...

SNbalx1:135-185-205-225F-225-245F
SNx2:185-185-195-205x1 (1min rest)
HPSNx7 - 135x3 (30sec rest)

short rest then

5 rnds of 6xHSPU,12xC2B PU, 24x Lunges with 35# - 6:39 unbroken

(1:04,1:17,1:27,1:26,1:23)

10xtire, 20x2p KBS, 30cal airdyne - 2:32

Comment #54 - Posted by: brian p m/34/5'8-1/2"/173 at October 4, 2011 5:13 PM

SNbalx1:135-185-205-225F-225-245F
SNx2:185-185-195-205x1 (1min rest)
HPSNx7 - 135x3 (30sec rest)

Comment #55 - Posted by: brian p m/34/5'8-1/2"/173 at October 4, 2011 5:14 PM

1 X 5 95# Hang Snatch
3 X 5 75# Hang Snatch
5 X 5 75# Ground Snatch
Then
1000 M row
Then
50 Weighted Sits
Good Workout

Comment #56 - Posted by: dyagg at October 4, 2011 5:15 PM

40M/5'10"/173#

W/U: SP, 4x5 at 45-65-95-150; SP 165x3 - 180x1.

As Rx:

MS, 5x1: 45-95-115-135-145.
PS, 5x3: 45-95-115-135-145.
SS, 5x5: 45-50-55-60-65.

C/D: skipped.

Not going for any snatch PRs today. Really worked on form and so glad I did. Really learned a lot today.

New 1RM PR on the shoulder press at 180 by 5#. Very happy with that!

Comment #57 - Posted by: rjf (Since 07-20-07. WOD no. 1154) at October 4, 2011 5:17 PM

Squat Snatch on the minute for 15 minutes
135
140
140
145(f)
145
145(f)
145
145(f)
145
150
155(f)
155(f)
155
155
155

Comment #58 - Posted by: B. Rhaly at October 4, 2011 5:42 PM

as rx'd:

65-65-95-115-135

115-115-115-115-115

115-115-115-115-115

the weight wasn't huge, but the technique was awesome! It felt really good, and I had good depth on the full snatch which is a big improvement for me.

Comment #59 - Posted by: Jamie/m/32/175/5'11" at October 4, 2011 6:52 PM

95-95-95-100-105
105-95-100-100-95
65-70-75-80-80

This one was good for those of us that are still working on the mechanics of the snatch.

Comment #60 - Posted by: Monte at October 4, 2011 6:57 PM

m/43/200/5'10"
row 1k

Muscle snatch 1-1-1-1-1 reps
67 89 100 111 122

Power snatch 3-3-3-3-3 reps
67 89 96 111 116(f)

Snatch 5-5-5-5-5 reps
67 72 78(4) 78 82(4)

really tried for full depth on squat snatch.

Comment #61 - Posted by: slowweak at October 4, 2011 7:06 PM

I watched the demo video and just can't see the difference in the lifts.

Comment #62 - Posted by: bruce at October 4, 2011 7:16 PM

MS - 65-95-135-145-155
PS - 95-115-135-145-145(more of a press on the last set....)

Comment #63 - Posted by: DanM. 29/6'/250 at October 4, 2011 8:16 PM

only did the muscle snatches due to stiff left knee

115-135-145-155-165f

Comment #64 - Posted by: controlfreak at October 4, 2011 8:16 PM

as RX'd
1x1x1x1x1 - 95lbs
3x3x3x3x3 - 115lbs
5x5x5x5x5 - 95lbs

This is proof that sea duty robs your strength, now time to build back up again. One good thing, my form was on point-

Comment #65 - Posted by: Garrett - San Diego at October 4, 2011 8:25 PM

#61
MS no rebend on knee once bar takes off
PS bend of hips above parallel
S bend of hips below parallel

Comment #66 - Posted by: Grace 45/5'2"/117 at October 4, 2011 8:25 PM

109-121-111

Comment #67 - Posted by: flashp at October 4, 2011 8:32 PM

did yesterday's wod, time over there.

now on 2 work:1 rest schedule.

Comment #68 - Posted by: matt h - 49 180 3-9-11 at October 4, 2011 9:45 PM

65-85-75-75-85
85-95-95-95-95
65-65-65-75-85
Pretty light weight but it was my first time so I was more focused on form. Can't wait to step it up next time.

Comment #69 - Posted by: Gerard at October 4, 2011 10:01 PM

m/46/185

75-95-105-110-115
125-125-130-130-130
130-115-115-115-115

Comment #70 - Posted by: cosmo at October 5, 2011 4:38 AM

F/41/5'6"/145

45-55-65-70-75
65-65-70-75-80(ugly!)
55-65-70-75(mostly pwr snatch)-70

harder than I thought, but liked the chance to work a bit on form

Comment #71 - Posted by: mom to five at October 5, 2011 5:04 AM

Muscle Snatch: 65x2, 95x1, 115x1, 135x2
Never did muscle snatch before, this was a learning experience.

Power Snatch: 95x3, 115x3, 125x3, 135x3, 145x2(f)

Squat Snatch: 75x5, 95x5, 115x5, 135x2(f), 135x5

Comment #72 - Posted by: Jacob Hayes at October 5, 2011 5:23 AM

Just starting back after six months of SI joint rehab - long term golf injury - and I couldn't resist this snatch wod:

MS 5x1 135#
PS 3x3 135#
SS 2x5 95# - Need much more flexibility - not sure I went deep enough.

Thanks

Comment #73 - Posted by: mikeyb m/50/178 at October 5, 2011 7:20 AM

Well used today to really focus on technique and getting consistent with it. So I just did 95lbs for all the snatches.

Comment #74 - Posted by: Fernando m/22/5'9/155 at October 5, 2011 8:25 AM

1's-95-116-135-135-135(last 3 not strict musle snatches)
3's-135-145-135-135-135
5's-65-95-105-115-135(2)

Comment #75 - Posted by: Jonblaze at October 5, 2011 9:22 AM

90/90/90

My goat. Practice is only cure.

Great video.

Comment #76 - Posted by: james.patrick [M/49/66/135] at October 5, 2011 11:33 AM

Muscle Snatch: 95,125,135,145,155
Power Snatch: 135,155,165,175,185 (pr)
Squat Snatch 135,155,165,175x4,180x1 (dropped to a lunge on first rep. was able to stand up but couldnt recovery enough for rep #2)

Comment #77 - Posted by: JDisch at October 5, 2011 12:39 PM

1x85,105,115,125,125 muscle snatch
3x105,105,105,105,105 power snatch
5x85,85,85,85,85 "snatch"

Big warmup to try to make progress on snatch and OHS.
5 minutes of jump rope
10 OHS with dowel
10x35 FS
10x55 FS
10x35 OHS
10x55 OHS
10x85 FS
5x85 OHS
Ah, O.K. now my shoulders and hips are loosened up a bit...
Then did the workout. I still cannot actually squat snatch (cannot catch it at/below parallel).
But I made lots of progress.
At the end of the workout, I could hold 85 pounds OHS "in the pocket" at or below parallel. This is new.

Comment #78 - Posted by: cort at October 5, 2011 1:37 PM

MS 95, 105, 115, 115, 115
PS 85, 95, 105, 115(2), 105
SS 95f, 45, 65, 85

Some day I'll get some instruction on squat snatch. Felt kinda silly at 24 Hr Fitness, Camarillo, CA.

Comment #79 - Posted by: mas 54/m/155 at October 5, 2011 3:23 PM

Muscle: 95/115/125/135/145
Power: 135/145/155/160/165 (x2)
Full: 135/145/150/155

Comment #80 - Posted by: Shane Jensen@Crossfit Rehoboth (24/5'11"/185) at October 5, 2011 4:23 PM

45-50-55-60-65
55-60-65-70-75
65-70-75-80-85

Comment #81 - Posted by: myles456 at October 5, 2011 5:22 PM

I found my hands were incorrect (too close) at the very end so I'm not going to post all my weights. For future reference I was able to hit 135

Comment #82 - Posted by: Scooter at October 5, 2011 5:30 PM

Muscle Snatch: 85
Power Snatch: 115
Split Snatch: 100

Comment #83 - Posted by: JFA at October 5, 2011 6:02 PM

m/39/6/190
As Rx'd
75-85-95-105-125
95-105-115-125-130x2
95-95-105-115-120
Did this out of order. Extremely sore from lunges yesterday which had a direct impact on my performance. Hurts to sit down.

f/29/501/140
As Rx'd
65-65-75-75-75
75-90-90-90-90
75-75-85-85-85

Comment #84 - Posted by: Jeremy A. Olive at October 5, 2011 6:45 PM

MS to 115#
PS to 125#
SS to 105#

Comment #85 - Posted by: fathertyme M/33/6'/170 at October 5, 2011 8:18 PM

MS 165
PS 185
SS 175

Comment #86 - Posted by: Jeff A at October 6, 2011 12:03 AM

MS: 135
PS: 155
SS: 145

Comment #87 - Posted by: ferb44 179# at October 6, 2011 10:11 AM

Did this yesterday...

MS - 75-95-115-125-135
PS - 135(ugly)-115-125-125-125
S - 135(f)-115-X-X-X (ran out of time)

I definitely need to work on my snatch.

Comment #88 - Posted by: GleichSTL m/34/174/5'10" at October 6, 2011 12:09 PM

f/42/180/5'11"

muscle snatch 5 x 1... 65-65-70-75-80
power snatch 5 x 3....65-75-85-95-95
squat snatch 5 x 5...45-65-65-65-65

SO much to learn.

Comment #89 - Posted by: JuliePlatt at October 6, 2011 12:20 PM

MS: 95-95-95-95-95
PS: 95-95-95-95-95
SS: 65-70-75-75-75

Comment #90 - Posted by: rawhide at October 6, 2011 12:30 PM

male, 39 y.o, 68", 151#

all sets 95#

Comment #91 - Posted by: Karl at October 6, 2011 1:48 PM

hang clean: 185,195,205,215-F,205,215
power clean: 185,185,205-F
squat clean: 135x10

Comment #92 - Posted by: MikeyPaul - M/30/5'8"/170 at October 6, 2011 6:24 PM

WU:
2x
MU-3xRing Dip-10s Ring L-sit-3s inv hold-fwd roll to hang l-sit- 3x 360 (bent knees)

10x wall extensions

Then
5x1 Muscle sn 115-135-145-150-155(pressed hard to get this)
5x3 PSN 155-165x2-160-160-165x2
5x5 sn 160-160(f on 3rd rep finished 4th and 5th)- 165 (f on 3rd rep finished 4th and 5th)- 160 (f on 3rd rep finished 4th and 5th) {notice a pattern?]-160 x4 f on 5th

Then
2x
10x reverse hypers 140
10x wall extensions

Comment #93 - Posted by: JoeR at October 7, 2011 4:07 AM

Go Gilly!! Awesome photo

Comment #94 - Posted by: abby at October 7, 2011 6:31 AM

115-135(f)-135-140(f)-140
135-140(2)-140-145(2)-145
115(3)-115-125(2)-120-125

Comment #95 - Posted by: mlt at October 7, 2011 7:16 AM

2011-10-07: 125,135,135.

Comment #96 - Posted by: gs at October 7, 2011 9:37 AM

MS - 40x2, 45x2, 50x2, 55, 55
PS/SS - 40x3, 45x3, 50x3, 50x3

Ran out of time and got interupted so lost concentration. really starting to like the squat snatch though. should easily beat 60k next time.

Comment #97 - Posted by: Jack - Hitchin at October 7, 2011 10:56 AM

43/m/176cm/73kg

MS 35-40-45-50-55f kg
PS 40-45-50-55-60 kg
Sn 40-45-50-55-60(failed at rep 4) kg

Comment #98 - Posted by: Memuc at October 7, 2011 12:23 PM

145
135
115

Comment #99 - Posted by: White Knight M/32/5'10"/180 at October 7, 2011 9:59 PM

MS 30-35-40-42,5-45
PS 40-45-50-50-50
SS 40-45-45-45-45

All weights in kg's

Comment #100 - Posted by: HarriM at October 8, 2011 3:36 AM

MS 30-30-42-42-42
PS 52-52-52-52-52
SS 52-52-52-42-42
(had to drop weight - shoulder starting to throb / not much in the hips either)

Comment #101 - Posted by: JT at October 8, 2011 1:09 PM

Jeff @ work
Touch and go.
MS-125-130-135-140-140
PS-145-155-165-170(2)-170
S-145-155-165-175-185(2)

Comment #102 - Posted by: Jeff & Charity @ CF Snohomish at October 8, 2011 4:18 PM

On road in TUS, mod'd:
21-18-15-12-9-6-3
35 lb DB clean
HSPU
DU
not timed, outside on basketball court at sunup

Comment #103 - Posted by: Ajax at October 8, 2011 6:23 PM

M/23/70"/185#

MS: 45#, 55#, 65#, 75#, 85#
PS: 45#, 50#, 55#, 75#, 95#
SqS:45#, 55#, 65#, 65#, 65#

Comment #104 - Posted by: Bill Gibson at October 10, 2011 1:32 AM

M/ 37/ 134 lbs/ 5'-6"
MS: 65, 75, 85, 95, 100
PS: 95, 105, 105, 110, 110
SqS: 100, 105, 110, 115 (4 fail), 115 (3 fail)
I was really trying to work on form. For me the doing 5 was the hard part.. I was fine until after 3 and then 4 & 5 were challenging. My PR is 130 and I had to use metal weights that I can't really drop. My speed through the middle was pretty good and I was starting to feel myself pull myself under. I was always off on my first pull.. the second adn thrid pulls were always better.. Grip was a bit much also at the end... to do the 5.
I did the tabata speed juemp rope after the WOD.

Comment #105 - Posted by: Anton at October 10, 2011 10:24 AM

Muscle snatch 1-1-1-1-1 reps 45 65 75 80
Power snatch 3-3-3-3-3 reps 80 105 115
Snatch 5-5-5-5-5 reps 80 85 95

Comment #106 - Posted by: Bells at October 10, 2011 1:28 PM

Muscle snatch: 115#
Power snatch: 135#
Snatch: 165#

Comment #107 - Posted by: SF at October 11, 2011 12:13 PM

m/37/5'9/181
CFWU-2. Superman. Burgener. K to E. Row 500m.
MS: 85,90,95,100,105
PS: 115,120,125,130,135
S: 125,130,130,130,135
Full snatches: Much better when I floated arms & looked at ceiling when extending hips. Had to reset before each rep.

Comment #108 - Posted by: jrm at October 11, 2011 7:03 PM

C2500M row, CFWU x 3, rings and lunges

#75 all day, "felt" ONE muscle snatch correct and I tried way more than the "singles" as the wt was lite.

Power snatches were fine
Full snatches not deep enough, too tight in hips and legs

Comment #109 - Posted by: F15E_WSO/M/49/180 at October 14, 2011 1:02 PM

M/173/5'7"/31
Muscle Snatch= 95,95,105,115,115
Power Snatch= 105,115,115,125,125
Snatch=115,115,115,115,115

Comment #110 - Posted by: Mark S. at October 18, 2011 7:06 AM

MS: 45-55-65-75-85
PS: 85-95-105-105-105
S: 65-65-65-65-65

Comment #111 - Posted by: Jeff Gebbie at October 18, 2011 7:32 PM

MSN: 45,55,65,75,85
PSNx3: 65,75,85,90,95
SQSNx5: 45,45,50,50,55

Used SQSN to work on form and flexibility.

Comment #112 - Posted by: Harpo m/44/5'7"/145 at October 19, 2011 4:11 PM

Did not follow as Rx because working on snatch form. Did almost all sets in reps of 5. Did 85lb comfortably for muscle snatch, 95lb comfortably for power snatch, only 75lb for snatch.

Comment #113 - Posted by: jbyroads at November 2, 2011 12:35 PM

MS 50,55,55,55,60
PS 50,55,55,60,60
S 45(4),45,47.5,50(4),50k

all kg. still wrecked after yesterdays 'Carse'.

Comment #114 - Posted by: zenoperegrinus at November 6, 2011 4:07 PM

m/33/170lb/5'8"

MS 65-85-95-115-125
PS 115-125-135-145-155(2+F)
S 125-135-140-145-150(3+F)

Comment #115 - Posted by: Adam Hamm at November 17, 2011 11:20 AM

CFWUx?
95-105-115-125-125
125-125-125-135-130 (125-tourched ground each rep) (135-130 was pressing it up)
95-95-95-95-95-95

Comment #116 - Posted by: Doug at January 21, 2012 8:52 AM

CFWUx3

BWU

65 straight through; slow re-conditioning

Ernest M/43/168/61"

Comment #117 - Posted by: twiki2 at November 19, 2013 5:42 AM

95/105/95

Comment #118 - Posted by: Manchild at December 14, 2013 11:26 AM
Post a comment






Remember personal info?