October 24, 2011

Monday 111024

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Post time to comments.

Compare to 101007.

LeavenworthL1_SydL1_GrandBlancL1_SeoulL1_MadridL1_VerveCFK_th.jpg

Enlarge image

CrossFit Level 1 Certificate Courses: Iron Major CrossFit, CrossFit Effects, 810 CrossFit, CrossFit SAP, Mundo CrossFit.
CrossFit Kids Course: CrossFit Verve.


"A Language to Diagnose: Part 3" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]


From the Vault:
Greg Amundson 4:49, October 2005 - video [wmv] [mov]
Greg Amundson 4:39, December 2007 - video [wmv] [mov]
CrossFit NRG, October 2010 - video [wmv] [mov]


"Enhancing Corporate Productivity, Community with Group Fitness Programs: The Reebok-CrossFit Paradigm" by Patrick Rishe, Forbes.

Posted by Pukie at October 24, 2011 5:00 PM
Comments

This looks painful.

Comment #1 - Posted by: Dwight at October 23, 2011 5:09 PM

What is the difference in KB "snatch" and KB "swing"? The videos looks just like a one arm KB swing. A snatch to me is every rep is from the floor.

Comment #2 - Posted by: Stacy at October 23, 2011 5:19 PM

Hmmmm...again another newbie question...thanks for the help in advance!! What does 21-15 mean?

Comment #3 - Posted by: Justin at October 23, 2011 5:31 PM

Such an awesome kids cert. I would recommend this to Sverige. Can't wait to make a difference in kids.

Comment #4 - Posted by: Jeff at October 23, 2011 5:40 PM

3 rounds of all 3 exercises; 21 of each in the first, 15 of each in the 2nd, 9 of each in the 3rd. Press start on your stopwatch before the first movement, and don't press stop until you finish the whole workout.

And read the FAQ

Comment #5 - Posted by: Benny1 at October 23, 2011 5:51 PM

Ft. Leavenwoth Level 1 Cert. Russell, Speal, Sara, Nicole, Joe, Joe; Great, professional presentation. I greatly appreciate what you do and what you sacrifice to do it, namely, time away from your families. So, I came home to my family who asked "How did it go today, Dad?" "Great" I said, "The trainers all signed my med ball." They gave me a look. And I mean, they gave me a look, as only teenagers can. Then, in their best Napolean Dynamite voice, they gave me a "Hey, will you sign my med ball?"
They're all grounded until the next cert.

Comment #6 - Posted by: mark monroe at October 23, 2011 5:51 PM

The 21-15 and 9 referes to the number of reps per round. So you do the exrecises for 21 reps each for round 1, then 15 reps for round 2, and finally 9 reps for round 3.

Comment #7 - Posted by: Mark at October 23, 2011 5:55 PM

WTF is a pood?

Comment #8 - Posted by: james at October 23, 2011 5:57 PM

Pood (Russian: пуд, pud), is a unit of mass equal to 40 funt (фунт, Russian pound). It is approximately 16.38 kilograms (36.11 pounds).

Google's awesome...if you're too lazy to use it...you might re-think the whole Crossfit thing.

Comment #9 - Posted by: base1232 at October 23, 2011 6:15 PM

google- "Pood", youll get the answer in about 4 seconds

Comment #10 - Posted by: ryan at October 23, 2011 6:15 PM

Thanks CrossFit NRG for the sweetest background tunes ever!

Comment #11 - Posted by: Ingrid at October 23, 2011 6:30 PM

No comments today. What's a good sub?

Comment #12 - Posted by: Julian at October 23, 2011 6:40 PM

Thanks a lot Mark!! For some reason I read it differently!

Comment #13 - Posted by: Justin at October 23, 2011 6:42 PM

Go NRG!

Comment #14 - Posted by: Bryce at October 23, 2011 6:53 PM

I'm gonna do dumbbell snatches since I don't have kettle bells. Man, pull ups right after is gonna be tough! Looking forward to it though!

And Justin... CrossFit's exercise and FAQ page is a beautiful source. I use YouTube a lot to help with form too. We were all newbies at one point so while you probably could google some things, don't ever be afraid to ask questions! Best of luck!

Comment #15 - Posted by: Jenn S. at October 23, 2011 6:54 PM

That was a butt-kicker. Weight as rx'd.

8:12

Comment #16 - Posted by: Bret at October 23, 2011 7:12 PM

That was a butt-kicker. Weight as rx'd.

8:12

Comment #17 - Posted by: Bret at October 23, 2011 7:13 PM

I knew what it was jag-offs... just don't know why the term is used here. X-fit is not based in Russia.... and I don't 'google', I Yahoo. Much better :-)

Comment #18 - Posted by: james at October 23, 2011 7:21 PM

im new to this crossfit thing. im a traditional weight lifter. how many times do we do this? just once? or do we go 21-15-9 then repeat?

Comment #19 - Posted by: JohnC at October 23, 2011 7:24 PM

#16
Do each exercise for 21 reps
Then for 15 reps
Then for 9 reps
Then puke.

Comment #20 - Posted by: james at October 23, 2011 7:32 PM

@12
The snatch should be legs and a trap hit, the pullups are the "break" And naturally hit the lats. The pullups will be more taxing to those that cheat the snatches by pulling with lats....probably 95% of us...but gives us something to shoot for. Good luck

Comment #21 - Posted by: Mark lovelace at October 23, 2011 7:40 PM

sounds good hahaha

Comment #22 - Posted by: JohnC at October 23, 2011 7:41 PM

I just wanted to thank everyone from 810 Crossfit for their wonderful hospitality this weekend at the Crossfit Level 1 Cert in Grand Blanc MI. I instantly felt like a member of the family. I also wanted to thank Denise Thomas, Rob Miller, Chuck Causewell and Joe Degain for the informative lectures and expert advise. Wonderful weekend!

Comment #23 - Posted by: Norton at October 23, 2011 8:47 PM

Question for you CFers. Ive been cross fitting about 3 months and am continuing to add equipment to my garage gym. I have a c2 rower, a cheap olympic bar with metal weights, a jumprope and a pull up bar. What's next? I'm thinking kettleball or building a 24 and a 20 inch box. Or should I get something else? Bumper plates even though I have steel plates?

Comment #24 - Posted by: Phil at October 23, 2011 8:56 PM

Thanks to everyone @the 810 Cert. Really great atmosphere and I learned a hell of a lot. The trainers (Joe, Rob, Chuck, and Denise) were all great. Couldn't have asked to be surrounded by a better group of people.

Comment #25 - Posted by: Joe F at October 23, 2011 9:01 PM

Soliciting opinions on this workout... The gym where I workout at only has 1 pood KB's. Should I sub 55lb DB snatch? Or just with 1 pood KB? Never done this workout so curios to hear from someone who has. Thanks!

Comment #26 - Posted by: Dusty at October 23, 2011 9:02 PM

Hey james, Careful son, your ignorance is showing!!

Comment #27 - Posted by: GUV at October 23, 2011 9:15 PM

Phil
Get the kettlebells, and the box. Make sure you have enough weight to do the workouts as prescribed or at least enough weight for you to do the WOD's to your scalable capacity. Also, get some rings for your pull up bar. Then think of dumbbells of increasing weight and then a ghd. Good luck.

Comment #28 - Posted by: Ron at October 23, 2011 9:20 PM

Awesome Level 1 Cert @ FT Leavenworth with Iron Major CrossFit. I really enjoyed the amazing group of trainers that came out. Thanks for everything!

Comment #29 - Posted by: Jimmy Salazar at October 23, 2011 9:27 PM

Before it's said yes I'm a newbie. I was wondering I'm new to crossfit world. Would to be safe to say to start with half the required rep range for the first month or so?

Comment #30 - Posted by: elijah at October 23, 2011 10:26 PM

Subs for the KB swings please ?

Comment #31 - Posted by: Richard at October 24, 2011 12:12 AM

"21-15-9 rep rounds" or "21, 15, & 9 rep rounds" would've made more sense. Seems a lot of people are confused by "21-15 and 9". I know I was.

Comment #32 - Posted by: John at October 24, 2011 1:10 AM

6:43

50# dumbbell

Comment #33 - Posted by: Arth Gwyr at October 24, 2011 1:23 AM

Lisa, Mike and Kevin :) I greatly appreciate what you did for level 1 cert in Korea, CrossfitSAP. I was really impressed by your professionalism and 'virtuosity' of performances! It will be great property and foundation of me and all participants for teaching people and training themselves. Hope you had good time in korea as well. Thank you!!

PS. Kevin : The Sexiest Asian EVER~ ha ha

Comment #34 - Posted by: Jan at October 24, 2011 1:39 AM

Awesome Level 1 cert @810 CrossFit in Grand Blanc, MI. Thanks to the DeGains for their hospitality, and to Joe DeGain, Denise Thomas, Rob Miller and Chuck Caswell for sharing their knowledge and enthusiasm with all of us!

Comment #35 - Posted by: Caryn at October 24, 2011 2:25 AM

m/46/185

9:33

Comment #36 - Posted by: cosmo at October 24, 2011 2:40 AM

m/46/186

9:33

Comment #37 - Posted by: cosmo at October 24, 2011 2:42 AM

6:23
all 21's done unbroken and 17 pullups before break

Comment #38 - Posted by: charbs 195/m/26 at October 24, 2011 3:21 AM

What's with the working out shirtless obssesion?

Comment #39 - Posted by: Frances at October 24, 2011 3:31 AM

M/170/31/5'7"
8:40
subbed 1 pood

Comment #40 - Posted by: Mark S. at October 24, 2011 3:33 AM

8:36 rx

Comment #41 - Posted by: ands at October 24, 2011 3:57 AM

Just wanted to take a few seconds and add on to those comments in regards to the Leavenworth team (Berger, Spealler, Nicole, Sara, Shely, Joe W. and Joe A.): you guys were outstanding. You broke down some pretty complex things into terms that everyone could understand; more importantly, you all efficiently demonstrated the capability to others so we could take them and effectively implement them on ourselves and others. The course is invaluable -- if you have to the time, do it! You'll learn so much.

Thanks again for everything!
Javi

Comment #42 - Posted by: Javier at October 24, 2011 4:18 AM

21/15/9. All reps done with 24kg kettlebell (52lb). Total time 8:57
M/23/178/6'2

Comment #43 - Posted by: Gm1ll3r at October 24, 2011 5:02 AM

7:57 @ 40 lbs.

Comment #44 - Posted by: Townsend m/28/5'8"/140 at October 24, 2011 5:13 AM

L1 at CROSSFIT 810....OH YEAHHHHH, MICHIGAN!!!! What a group! Thanks for being so awesome and welcome to the CrossFit family. Let us know if you need anything :)

Comment #45 - Posted by: Denise Thomas at October 24, 2011 5:38 AM

m/37/193/5'11"
6:39 with 40 lb dumbbell

Hoped to get revenge after yesterday's disappointing results (29:27). That’s one thing I love about CF! Have a bad workout? Kill it the next day!

Comment #46 - Posted by: Brian B at October 24, 2011 5:39 AM

7:52

EOMFD

Comment #47 - Posted by: m/34/171/5'7" at October 24, 2011 5:41 AM

Had such a great time at CrossFit Verve for the CrossFit Kids Cert. I am excited to have a positive impact on kids lives, and to show them that their worth is based not on how they look, but what they can DO!

Comment #48 - Posted by: Laura at October 24, 2011 5:47 AM

11:58

Comment #49 - Posted by: flashp at October 24, 2011 5:50 AM

Phil
Med ball is a great addition as well. I need an abmat myself...

Comment #50 - Posted by: Cindy at October 24, 2011 5:52 AM

Is that 21-15-9 on each arm? For example, 21 right, 21 left, 15 right, 15 left, etc.

Comment #51 - Posted by: Antonio Reyes at October 24, 2011 5:53 AM

50# Dumbell 5:24

Loved this one! Forearms are on fire!!!

M/37yrs/6'/168lbs

Comment #52 - Posted by: britishfireman at October 24, 2011 5:54 AM

Is that 21-15-9 on each arm? For example: 21 right, 21 left, 15 right, 15 left, etc.

Comment #53 - Posted by: Antonio Reyes at October 24, 2011 6:03 AM

33yo/M/6'4"/208#

As Rx 10:36

Last year 11:19

Comment #54 - Posted by: Damon Mosley_CFATL at October 24, 2011 6:15 AM

Antonio,
the WOD is:

21 left arm snatches
21 right arm snatches (NB: left arm before right arm)
21 pull ups

15 left arm snatches
15 right arm snatches
15 pull ups

9 left arm snatches
9 right arm snatches
9 pull ups

good luck!

Comment #55 - Posted by: Daniel at October 24, 2011 6:17 AM

Antonio,
the WOD is:

21 left arm snatches
21 right arm snatches (NB: left arm before right arm)
21 pull ups

15 left arm snatches
15 right arm snatches
15 pull ups

9 left arm snatches
9 right arm snatches
9 pull ups

good luck!

Comment #56 - Posted by: Daniel at October 24, 2011 6:21 AM

L1 Cert at 810 was fantastic. I learned so much and the staff was helpful and informative.

Comment #57 - Posted by: Shannon at October 24, 2011 7:03 AM

Antonio,
the WOD is:

21 left arm snatches
21 right arm snatches (NB: left arm before right arm)
21 pull ups

15 left arm snatches
15 right arm snatches
15 pull ups

9 left arm snatches
9 right arm snatches
9 pull ups

good luck!

Comment #58 - Posted by: Daniel at October 24, 2011 7:03 AM

no WOD, elbow feeling funny from all the butterflies last night. SWOD 1RM 1 arm DB snatches both arms, 50,60,70,80,90,100, fail 110 both arms.

Comment #59 - Posted by: Curtis Warren at October 24, 2011 7:11 AM

Germany, Münster

M 37/5´11/187lbs

07:26

Comment #60 - Posted by: Rico at October 24, 2011 7:26 AM

L1 Cert @ 810 was kick ass! All the coaches (Joe, Rob, Chuck, and Denise) were fantastic and i am grateful for all of the good points and side discussions which were invaluable.

did anyone else notice that the main site stole the single arm kettle bell snatches we put in our WOD?

Comment #61 - Posted by: Mike Smith at October 24, 2011 7:38 AM

5:38 1 pood kb. Hands wrecked from Sunday's WOD

Comment #62 - Posted by: Nick at October 24, 2011 7:40 AM

Great article. Would love to take this concept to a local business ...

Comment #63 - Posted by: Apolloswabbie 074 199 47 yoa at October 24, 2011 7:52 AM

7:51

Comment #64 - Posted by: Ross Dye at October 24, 2011 7:53 AM

Subbed 20 kg
Pull-ups were the limiting factor (mix of kipping pull and chin ups).

13:26

Comment #65 - Posted by: Jacek at October 24, 2011 8:07 AM

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1 pood
Right-arm Kettlebell snatch, 1 pood
Pull-ups

9:46

Pull-ups are what slowed me down.

Comment #66 - Posted by: Sinal M/32/5'9"/230lbs at October 24, 2011 8:16 AM

m/43/5'6"/150

35# dumbell
7:36

Comment #67 - Posted by: duane at October 24, 2011 8:21 AM

2011-10-24: 6:44
2010-10-07: 7:12

Comment #68 - Posted by: gs at October 24, 2011 8:30 AM

For The people who have questions on what a pood is or what 21,15,9 is or how to do a kettlebell snatch I suggest that you read the "FAQ" section on the home page of the mainsite. If your new to crossfit, which obviously you are if your asking these questions, then you need to read this section fully and then you probably won't have to ask so many questions. This section explains crossfit and everything you need to know to begin ur wod.

Comment #69 - Posted by: AB at October 24, 2011 8:30 AM

10:23 as Rx'd

subbed 55lb dumbell

Comment #70 - Posted by: SanJo Monster M/33/5'9"/189 at October 24, 2011 8:48 AM

The L1 Cert this weekend at 810 CrossFit was outstanding! Thanks to Denise (I promise I will never have my head in any other position except neutral while performing the med ball clean, even if my eyes still gaze up), Rob (self proclaimed tall and handsome), Chuck (Intensity is where the good suff is), and Joe (Scratch pad floor cleaning WOD Friday evening). You all were amazing and extremely entertaining!

Comment #71 - Posted by: Kevin at October 24, 2011 8:52 AM

6:06 as rx'd

Comment #72 - Posted by: Jeff at October 24, 2011 9:01 AM

I have been doing crossfit for about a month and have seen some amazing improvements. I have yet to loose any weight but I am becoming so much stronger. I do have a question thought about flexibility. I have become very tight and can't find a good stretching routine. I was wondering what stretches you all do and what do you think about stretching before vs after a workout. Thanks for your time.

Comment #73 - Posted by: Chris at October 24, 2011 9:08 AM

M/26/185/5'10"

Rx'd 5:13

But ripped a chunk out if my hand!

Comment #74 - Posted by: Jason Lavoie at October 24, 2011 9:12 AM

The L1 at 810 CrossFit was OUTSTANDING! I couldn't have asked for a better weekend with better people. Big thanks to Denise, Rob, Chuck, and Joe for all the invaluable information.

Detroit!! HELL YEAH!!!!!!!

Comment #75 - Posted by: Jeremy W. at October 24, 2011 9:18 AM

The L1 @810 CrossFit was awesome! To have it in a place where you train and to bring that type of a group together for one weekend was priceless. Thanks again to Denise, Rob, Chuck and Joe awesome job, the energy you guys brought was outstanding!

Comment #76 - Posted by: JG at October 24, 2011 9:51 AM

The seminar ran like clockwork. The transitions were smooth and the presenters spoke in a language that was understandable and applicable. The lectures were stacked with information and resources. The practicals were wonderfully educational in a very personal way. Hospitatlity from the team and the the hosting Crossfit was stellar. We truly belong to an outgoing community. Crossfit Verve is an amazing place. Cherie and Matt are warm and so inviting to us who are shy or intimidated by there obvious athletism. Thanks for hosting Matt and Cherie!

Comment #77 - Posted by: Mary Beth at October 24, 2011 9:55 AM

8:33

Subbed DB for KB.

As usual, Greg A. shows how it should be done. Epecially liked the athlete who shows up at the very end of Greg's Oct. '05 video...

Comment #78 - Posted by: Bill M. m/47/5'3"/134 at October 24, 2011 9:59 AM

#72 Chris: Visit mobilitywod.com, start at number 1 on the last page and do one or two ten minute sessions per day. You'll find some that are easy and some that are pure torture, but all will help to fix your mobility issues. Great stuff by Kelly Starrett, the chap that is on today's CrossFit Journal preview vid.

Comment #79 - Posted by: Doug at October 24, 2011 10:04 AM

8:25

Scaled to 1 pood KB

Comment #80 - Posted by: gr8phul1 - M/33/5'11"/170# at October 24, 2011 10:07 AM

Made up yesterday's "Bradshaw" this morning. Results posted there.

RIP Brian Bradshaw

Comment #81 - Posted by: Kevin C.(M/52/5'11"/172) at October 24, 2011 10:18 AM

10:26 with a 55 lb. DB

Comment #82 - Posted by: Eli at October 24, 2011 10:44 AM

with 55# DB.

12:10

Arms on fire!!

Comment #83 - Posted by: Chase at October 24, 2011 10:46 AM

5:25 as rxed. Sore hands now, especially after Bradshaw yesterday!

Comment #84 - Posted by: Torrey Hoffman at October 24, 2011 11:07 AM

Ok. I get that we are to be constantly varied, ready for anything type people but I don't quite get doing 120 pull-ups on "Bradshaw" which is likely gonna rip avg folks hands up then doing a 21-15-9 with pull-ups the next day. Hello. Is that the constantly varied part or the part where folks should practice doing pullups with hamburger hands (ready for anything)...Thanks, Rant complete.

Comment #85 - Posted by: Jonathan at October 24, 2011 11:14 AM

6:15 rx'd Ouch!

Comment #86 - Posted by: marco M/34/5'8"/175 at October 24, 2011 11:18 AM

Why not do your own programming rather than complaining? Seems simple enough. Take a seminar. Get the know how. Move on. Problem solved.

Comment #87 - Posted by: Todd at October 24, 2011 11:41 AM

What an amazing weekend @ 810. Chuck, Joe, Denise, and last but certainly not ugly Rob where amazing. The knowledge and enthusiasm for our sport and chosen profession is intoxicating at these events. At first I thought that $1000 was way to much to pay but I would gladly do this again if my wallet/wife would let me. The only complaint I have is that I have to wait for my test score which is just eating me alive inside LOL. But since that is my only complaint I am sure it is viewed as a success. And as asked for...
Chuck: your hair cut is awesome
Joe: You would make a great pirate for halloween
Rob: You really are a tall beautiful man
Denise: Well I am sure all the men would agree not one of us would complain about Denise ;-)
Thank you so much and I hope we can meet again soon

Comment #88 - Posted by: Zach at October 24, 2011 11:41 AM

Monday 111024
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

time 7:20

last time 7:05 with a 1pood KB

Comment #89 - Posted by: Nik Nichols 40yo 5'6'' 167lbs at October 24, 2011 11:43 AM

m/178cm/87kg/35y
7:46 (last time 6:55)

Comment #90 - Posted by: gepeto at October 24, 2011 11:44 AM

CF Level 1 CERT at Fort Leavenworth, KS.

Team did an amazing job over the weekend. Professional, relevant, and most of all effective. Thank you very much for your efforts. I really enjoyed moving through all of the CF coaches during the weekend. Excellent technique for seeing how different coaches, unified in purpose and doctrine, end up in the same place.

Thanks CF!

JGG

Comment #91 - Posted by: J Gibson at October 24, 2011 11:45 AM

M/48/175/5'11"
5:26 @ 35 lbs. 1st WOD after competing Saturday in the Oktoberfest Obliteration Crossfit competition in Houston. It's on baby!

Comment #92 - Posted by: Mitch at October 24, 2011 12:05 PM

Pullups at end of each round? Al's is there a warmup or cool down?

Comment #93 - Posted by: Dbc at October 24, 2011 12:05 PM

Pullups at end of each round? Al's is there a warmup or cool down?

Comment #94 - Posted by: Dbc at October 24, 2011 12:06 PM

6:46 as rx'd

my forearms!!!!

Comment #95 - Posted by: Gary Esparza at October 24, 2011 12:06 PM

Wanna thank all the Instructors at the Crossfit Level 1 Course this past weekend in Ft. Leavenworth....it was tremendous fun and a great learning experience. This instruction showed me the difference between true technique and pretty much what I have been doing.....thanks. My times might be a lot longer now but at least they will reflect the work more accurately and produce the adaptation in my body that Im doing the work for. Thanks!

Greg Snyder
Laquey MO

Comment #96 - Posted by: Greg Snyder at October 24, 2011 12:16 PM

43/m/176cm/73kg

20kg (44 pound) kettlebell

5:54 PR (last time 7:07)

All exercises unbroken, butterfly pull-ups.

Practiced 24kg KB-snatches in my warm-up and did about five in a row, but that felt to hard on my elbows. Had to decide whether to go slowly as rx'd with broken snatches or scale down and go fast and unbroken. Maybe next time I'll go as rx'd because those snatches went so smooth today.

Comment #97 - Posted by: Memuc at October 24, 2011 12:19 PM

8:15 rx'd. Squats, dbsp before, assistance work after. Nice day in the weight room.

Comment #98 - Posted by: Kamper M/47/200/74" at October 24, 2011 12:35 PM

810 Crossfit....AWESOME Cert. If i were NASM, NSCA and the rest of the "globo-certs" i would be very scared. By far the best certification process in the industry. The staff at the Level 1 were amazing, passionate, and very educated. Thank You. Great job to everyone...

Comment #99 - Posted by: Kyle at October 24, 2011 12:38 PM

16:23 wrists are hurting from impact... Not worrying they'll heal stronger

Comment #100 - Posted by: ET3 Nickle M/25/215 at October 24, 2011 12:39 PM

30 pound kettlebell
Pushups instead of pull ups (don't have a bar...yet)

About 15 minutes.

First Crossfit workout!

Comment #101 - Posted by: Popi at October 24, 2011 12:40 PM

rest day in my 2:1 routine. good thing too as back - body fried from yesterday's bradshaw; and b/c last night my 3-5 attempts at kb snatch with 1 pood hammered wrist badly. realized i had no clue how to kb snatch, so watched a few youtube vids, and sure enough, it's substantially different from kbs, more like a high pull + air-punch. haven't ever done kb high pulls, and i am not solid with the 'punch up' cue, so i'll skip doing kb snatch for now, get good with kb high pulls, work on air-punch, and see if i can progress to kb snatch...probably row 1 or 2k tomorrow instead (c2 display working again at y).

Comment #102 - Posted by: matt h - 50 179# 1mar11 at October 24, 2011 12:40 PM

The girl with the Conviction shirt on the Verve picture is absolutely smoking. I've seen her in person at the Regionals and the pic doesn't do her justice.

I'm just sayin, that's all.

Comment #103 - Posted by: LR at October 24, 2011 12:44 PM

1st WOD EVER.
35lb DB
13:51
M/24/5'10"/165

Comment #104 - Posted by: nickg122586 at October 24, 2011 12:52 PM

M/27/5'11"/200

7:30
Had to sub dumbells, didn't have kettlebells

Comment #105 - Posted by: RST at October 24, 2011 12:56 PM

12:06 as Rx'd

nice round, HQ. Thanks for going easy on the legs. It took a while to shake out the effects of those 10 sprints a few days back.

Comment #106 - Posted by: TRN III at October 24, 2011 12:58 PM

Great kids cert at crossfit verve!!! Can't wait to get started!

Comment #107 - Posted by: Jami at October 24, 2011 1:17 PM

f/42/180/5'11"

11:06

with a 1 pood kettlebell.

The swings were all unbroken but the pullups took a while. As usual. Even though I was still breaking them down into groups of 3 or 4, I found that when kipping instead of doing dead hang, I could get back on the bar a lot quicker. I am so excited to see my times drop once I get these kipping pullups mastered and I can crank them out 10 at a time.

Comment #108 - Posted by: JuliePlatt at October 24, 2011 1:18 PM

M/170/39/5'10"

9:44 As Rx'd.

Comment #109 - Posted by: Steve Muggridge at October 24, 2011 1:19 PM

Pullups at end of each round? Al's is there a warmup or cool down?

Comment #110 - Posted by: Dbc at October 24, 2011 1:33 PM

7:00

Scaled to 40lb DB (in place of KB)

Forearms are burning! Tough to grip the bar on that last set of pullups.

Comment #111 - Posted by: jomo m/47/6'/172 at October 24, 2011 1:38 PM

I'm a day behind - did Bradshaw today. Look forward to doing this one tomorrow.

Question - how does everyone track/record their work? Do you use the old reliable spiral notepad, a computer program or look back at prior posts here? Just curious.(I am currently a notepad guy)

Comment #112 - Posted by: Kevin D at October 24, 2011 1:51 PM

Strained lower back
Rest & Repair cycle
M/54/6’/210

Comment #113 - Posted by: Pete In Sun City at October 24, 2011 2:01 PM

#104, Kevin,

Logsitall is an awesome place to track your workouts. I've been using it for almost two years. It's an invaluable tool for tracking your progress.

Comment #114 - Posted by: Jen at October 24, 2011 2:02 PM

Kevin @#104

Logsitall.....an invaluable tool for tracking progress. www.logsitall.com

Comment #115 - Posted by: Jen at October 24, 2011 2:04 PM

Another echo of thanks to the great L1 Cert in Ft. Leavenworth (Iron Major CrossFit) this weekend. Russell, Chris, Nicole, Sara, Shely, Joe and Joe were great instructors and taught me a ton about the movements and theory, but more importantly the coaching.
Thanks again!

Comment #116 - Posted by: Ed G at October 24, 2011 2:08 PM

4:53

Comment #117 - Posted by: JDisch at October 24, 2011 2:11 PM

Subbed a 55# dumbell

Pull-ups as rx'd

8'04"

Comment #118 - Posted by: Tim 34/5'10/165 at October 24, 2011 2:17 PM

kettlebell snatch burns more calories in a minute than any other exercise.. get on it!

Comment #119 - Posted by: Lisa at October 24, 2011 2:24 PM

M/185/5'9"
Subbed 55lb dumbbell

4:05
That was rough after yesterday's workout.

Comment #120 - Posted by: Jesse at October 24, 2011 2:27 PM

M/185/5'9"
Subbed 55lb dumbbell
Pull-ups rx'd

4:05
That workout was rough after yesterday's routine.

Comment #121 - Posted by: Jesse at October 24, 2011 2:30 PM

I wanted to thank the CFK crew in Denver for a fantastic cert! What an awesome group of individuals...such a great experience. Thanks for everything,

Comment #122 - Posted by: Steve - Backcountry Crossfit at October 24, 2011 2:33 PM

scaled to 25# kb & assisted pull ups
21-15-9
8:55


probly run tonight as well

m/38/260

Comment #123 - Posted by: bellyfull of brew at October 24, 2011 2:49 PM

7:02
with 45 lbs (couldnt find a 1.5 pood bell)
and sub for jumping pullups

Comment #124 - Posted by: Austin Powell at October 24, 2011 2:52 PM

Row 500m x 2 warmup, then WOD as Rx with 55lb dumbell.

12:25

Felt very slow, struggled with grip. Didn't swing the dumbell at all, strict snatch then lowered back to shoulder. Pullups were hard after yesterday's WOD.

Comment #125 - Posted by: Sheldon N (M/34/6'/183) at October 24, 2011 2:55 PM

rx'd: 8:48 smoked me

Comment #126 - Posted by: buzz at October 24, 2011 3:10 PM

Puppies:
15-12 and 9 rep rounds of:
Left-arm Kettlebell snatch, 15 pound
Right-arm Kettlebell snatch, 15 pound
Pull-ups seated half stand

4:37
m/27/263.4

lost 6.6 pounds in a week

Comment #127 - Posted by: Bluflame1914 at October 24, 2011 3:32 PM

8:21 with a 55lb db

Comment #128 - Posted by: jo at October 24, 2011 3:38 PM

7:40

35# kettlebell
Forearms are on fire.

m/36/177#

Comment #129 - Posted by: kmat at October 24, 2011 3:57 PM

8:12 as rx'd. Not good on the back after yesterday's pull-up and deadlift combo. But fun little workout

Comment #130 - Posted by: Tone at October 24, 2011 4:02 PM

Been out of the gym for awhile and have never done Crossfit before but thought I would try it out.

14:10 with a 1 Pd KB
good starting point i think.

Comment #131 - Posted by: Richard at October 24, 2011 4:04 PM

40M/5'10"/173#

W/U: few reps of KB snatches at 25 and 35#; bar hang, 30 sec; static stretching of shoulders (bands).

As Rx: 7:56.

C/D: BP, 5x5 at 45-135-185-205-225(x3).

When we did this last year, I scaled it to a 35# KB and did it in 5:59. Although I have not done the KB snatch much since then, 55# felt okay today. Paused at the top of each snatch to emphasize the lock-out. Left-sided snatches were a bit slow. Shoulders were too worn out to finish the last two reps of the BP cool-down.

Comment #132 - Posted by: rjf (Since 07-20-07. WOD no. 1169) at October 24, 2011 4:07 PM

41/m/185

sub 50lb db

11:07

Comment #133 - Posted by: JackM at October 24, 2011 4:10 PM

subbed 50lb DB

15:15

wanted to get under 15mins so bad, but felt like I was going to throw up and pass out! I'll get it next time for sure!

Comment #134 - Posted by: Saam at October 24, 2011 4:24 PM

As rx'd 5:34. Nice to hit some kb snatches for a change. All snatches unbroken. First set of pull ups unbroken then 10 and 5. Set of nine unbroken.

Comment #135 - Posted by: Kurt at October 24, 2011 4:24 PM

#105, #106...thanks. I'll check it out.

Comment #136 - Posted by: Kevin D at October 24, 2011 4:30 PM

M/16/110
Subed 1 pood (35 pounds) dumbbell
6:19
Every thing unbroken except for first round of pull ups the first round of snatches killed my grip.

Comment #137 - Posted by: anthony erkson at October 24, 2011 4:44 PM

m/39/6/190
As Rx'd
11:03

Comment #138 - Posted by: Jeremy A. Olive at October 24, 2011 4:49 PM

as rx'd

7:42(9:23 last)

Comment #139 - Posted by: Bells at October 24, 2011 5:02 PM

5:28

Comment #140 - Posted by: Jameson at October 24, 2011 5:47 PM

25 lbs dbell
10:12

-The last time I did this WOD I had to use a band for pull-ups. No band today:).

Comment #141 - Posted by: thinlizzie at October 24, 2011 5:54 PM

33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Kettlebell snatch 16kg L/R 5-5 24kg 3-3

As rx’d: 14:21
Foam roll after
Compared to 101007: 7:52 with 16kg kettlebell

Comment #142 - Posted by: Sesoku at October 24, 2011 5:59 PM

8:37
with 35# dumbell
f/31/5'7"/172

Comment #143 - Posted by: Ossie at October 24, 2011 6:04 PM

8:37
with 35# dumbell
f/31/5'7"/172

Comment #144 - Posted by: Ossie at October 24, 2011 6:07 PM

6:07
15kg dumbell

Comment #145 - Posted by: Stuart at October 24, 2011 6:12 PM

6:07
15 kg dumbell

Comment #146 - Posted by: Stuart at October 24, 2011 6:13 PM

Kids course this weekend was great. My intentions with this course were to continue my learning and hopefully find some new things I could add into my coaching. Well, I went away inspired and truly energized to get involved with our communities youth. Thank you Todd, Kelly, John and David for not only teaching a great course, (I now have a scientific answer for why we do forward rolls) but also inspiring me.

Cherie Chan

Comment #147 - Posted by: cherie at October 24, 2011 6:18 PM

8:55

52.5 lbs dumbbell

Comment #148 - Posted by: Brice M/21/6'2"/195/ at October 24, 2011 6:39 PM

7:19, subbed 55# DB for KB

Also ran a half marathon yesterday in 1:58 with nothing but CF and some light jogging for training...this stuff works.

Comment #149 - Posted by: Ari at October 24, 2011 6:41 PM

5:56, sub'd 40# dumbbell,
all reps unbroken
m 41, 5'10", 170

Comment #150 - Posted by: Mark A. at October 24, 2011 6:51 PM

"Pack" Scaling

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1pood
Right-arm Kettlebell snatch, 1pood
Pull-ups

5:33...felt good, tough on the grip!

Comment #151 - Posted by: Tyler Wheat M/21/5'10"/160/ at October 24, 2011 6:59 PM

8 10

Comment #152 - Posted by: PaulDiane at October 24, 2011 7:02 PM

28/m/5'11"/185to190
As rx'd
10:27

Slower by more than a minute. Pull-ups were a struggle after yesterday. Ripped hands on last round.

Comment #153 - Posted by: justaman - liberty, sc at October 24, 2011 7:12 PM

used 35# db
12:59.9

Comment #154 - Posted by: mnf at October 24, 2011 7:32 PM

8.41, PR almost a minute which was a surprise, would have thought I had lost capacity compared to last year.

Comment #155 - Posted by: Apolloswabbie at October 24, 2011 7:43 PM

first time wod and using my 1.5 pood KB

as rx'd

9:07

Comment #156 - Posted by: Kevin at October 24, 2011 8:20 PM

8.14

Comment #157 - Posted by: controlfreak at October 24, 2011 8:27 PM

Wanted to say a massive thank you to Brett, Doug, Bubbles, Chris, Danny and Boz. Had an absolutely amazing weekend at the cert at CFX in Sydney. You have been the most professional and easy to understand instructors that I have encountered. It is hard to imagine the amount of knowledge and confidence that has come out of the weekend.

Thanks again!

Comment #158 - Posted by: Jim Ridz at October 24, 2011 9:00 PM

Finished modified with rack pull ups in 9:26, before the workout I did my very first pull up ever and I've only been doing cross fit for about 3weeks now. I am an ex college football player and played at 310lbs. I am now down to about 287 and can do a pull up for the first time in my life. I love cross fit!

Comment #159 - Posted by: Coach Clark at October 24, 2011 9:14 PM

Sub'd 40# dumbbell for 1.5 pood

9:45

Comment #160 - Posted by: Abhi at October 24, 2011 9:55 PM

Sub'd 1 pood KB

7:38

Comment #161 - Posted by: Dusty at October 24, 2011 10:31 PM

Subbed 1 pood (16kg) KB
9:24

Comment #162 - Posted by: Drew m/43/5'10"/165 at October 24, 2011 10:40 PM

sub 35lb dumbell for KB
13:05:62

Comment #163 - Posted by: gpdjmac1 at October 25, 2011 12:59 AM

Warm up
Pull up 3x5
Dip 3x5
Squat 3x10
Crunch 3x45
Push up 3x10
Back Ext 3x15
Time - 9.58.79
Notes: 35lbs KBS

Comment #164 - Posted by: AB at October 25, 2011 4:07 AM

17:47

Comment #165 - Posted by: Kyle Byrne at October 25, 2011 4:52 AM

17:47

Comment #166 - Posted by: Kyle Byrne at October 25, 2011 4:59 AM

First WOD ever!

1pood and assisted pullups

10:55

Comment #167 - Posted by: Heidi at October 25, 2011 5:02 AM

45# KB Power Snatch

10:11

Comment #168 - Posted by: ferb44 180# at October 25, 2011 5:28 AM

as rxd
10.43
PR is 7.37

Comment #169 - Posted by: Jonblaze at October 25, 2011 5:29 AM

6:45, that was rough

Comment #170 - Posted by: Justin R M/5'11"/180/34 crossfit west village at October 25, 2011 5:30 AM

45# KB
10:11

Comment #171 - Posted by: ferb44 180# at October 25, 2011 5:30 AM

8:21 rx'd

Comment #172 - Posted by: B-Mo M/34/6'/195 at October 25, 2011 5:41 AM

1 WOD and two calluses later...

Comment #173 - Posted by: Brian / 30 / 6'2 / 197 at October 25, 2011 5:51 AM

Level 1 Cert at 810 CrossFit - Wow what a remarkable group of trainers.....thanks you SO much to Denise, Joe, Rob, and Chuck....you made our weekend the best.

Comment #174 - Posted by: Carole at October 25, 2011 6:01 AM

7:58 Rx

Beat Fordham!

Comment #175 - Posted by: Josh Holden at October 25, 2011 6:42 AM

What a fantastic experience at CrossFit 810 Level 1 Cert this past weekend. Chuck, Denise, Rob and Joe did an awesome job presenting and demonstrating the information. They were engaging and kept the weekend upbeat and interesting. I also enjoyed meeting the other participants and cheering for each other. Thanks!

Comment #176 - Posted by: Hilary at October 25, 2011 6:47 AM

Forgot to mention - thanks for having this Cert in Michigan!

Comment #177 - Posted by: Hilary at October 25, 2011 6:50 AM

9:54 with 35# Dumbell and 130# lat pull downs.

Got a lot of work to do, but I'm real excited to see how all this work starts shaping up eventually.

m/26/252

Comment #178 - Posted by: leetnanas at October 25, 2011 7:12 AM

17:27 (50 lb. dumbbells)

Comment #179 - Posted by: Brett C. m/30/6'0"/170lbs. at October 25, 2011 7:14 AM

M/5'7"/175/28yo
9:11 as rx

hands burning slowed me down considerably

Comment #180 - Posted by: Andrew H at October 25, 2011 7:24 AM

11:36 as rxd. Wore gloves and do so next time.

Comment #181 - Posted by: Xman at October 25, 2011 7:37 AM

8:25 as Rx'd
PUs unbroken, left handed snatches broken to 2 sets

Comment #182 - Posted by: Jetté 42/M/5'11"/170 at October 25, 2011 7:56 AM

The CrossFit Kids course in Denver was amazing! Todd, John, Kelly and David really went out of their way to ensure that we all had such a thorough understanding of the CrossFit kids program. CrossFit kids is a fantastic program- we are really looking forward to bringing it to Singapore. Big thanks to the coaches for sharing their wealth of experience and inspiring us.

Comment #183 - Posted by: Sarah and Sam at October 25, 2011 8:01 AM

Kevin D., I use an Excel spreadsheet to track progress. I've got over 800 WoDS logged (with comments). If you want a copy of it, I can email it to you (or anyone else). You could erase my data and start entering your own. It's nice because it is searchable. I also have pages for my kids, they enjoy seeing their progress also.

Comment #184 - Posted by: Jetté 42/M/5'11"/170 at October 25, 2011 8:04 AM

As Rx'd 8:10 PR
Last time 8:33 (love a PR however humble the time)

Comment #185 - Posted by: Thatcher (44, M, 5'10",200) at October 25, 2011 8:11 AM

6:28

Comment #186 - Posted by: chris bham m/46/200/69" at October 25, 2011 8:23 AM

Last time I tried this wod I think my whole right palm just ripped off after I finished the 15's. Better this time, though my forearms and biceps were super tight by the end.

As Rx'd:
4:43

Comment #187 - Posted by: cristobal at October 25, 2011 8:47 AM

8:12 rx'd

Comment #188 - Posted by: Dylan Fyfe m/37/6'/170 at October 25, 2011 8:48 AM

I have created a survey about participation in Open sectionals this year. If you competed please take a few moments to fill it out. I may use the info to write an article. Thanks!
http://www.surveymonkey.com/s/5V85BW7

Comment #189 - Posted by: Stephanie Vincent at October 25, 2011 9:13 AM

11:20 rx'd

Comment #190 - Posted by: Yoplait Parfait at October 25, 2011 9:45 AM

5:21 Rx'd PR

Comment #191 - Posted by: MarcusG 30 5'9" 155 at October 25, 2011 9:56 AM

29/f/5'2/130#

1 pood kb snatch

5:11

Comment #192 - Posted by: cleverhandz at October 25, 2011 9:57 AM

8:20 rx. damn that was tough. first time at this wod.

Comment #193 - Posted by: Lance Miles at October 25, 2011 10:08 AM

#184 - Thanks Jette! I'm playing around with Excel on my PC currently. I appreciate the offer.

Comment #194 - Posted by: Kevin D at October 25, 2011 10:16 AM

7:01 rx'd.

Comment #195 - Posted by: Jeff A. at October 25, 2011 10:33 AM

subbed 1 pood KB swings

7:43

Comment #196 - Posted by: NUcf m/25/5'7"/155 at October 25, 2011 10:52 AM

15:10

35 lbs dumbell

Comment #197 - Posted by: seanl at October 25, 2011 10:57 AM

10:59 w/ 50# DB

Comment #198 - Posted by: Jeremy at October 25, 2011 11:03 AM

M/41/6'/205
12 min with 44lb kettlebell

Comment #199 - Posted by: Pjduenas at October 25, 2011 11:09 AM

7:40(PR)
as rx'd

Comment #200 - Posted by: Magnus 26/5'8"/160 at October 25, 2011 11:41 AM

Experimenting with westside. Dynamic bench 10x3@135+mini bands, then: 3-board 2rm@365. Wod: 4:49 Rx'd

Comment #201 - Posted by: Joey@Pdxpearl m/23/182 at October 25, 2011 11:43 AM

Scaled to:

Pack:
21-15 and 9 rep rounds of:
Left-arm Dumbbell snatch, 35 pounds
Right-arm Dumbbell snatch, 35 pounds
Pull-ups

9:34 (pr... although a good amount were power snatches, must work harder)

Comment #202 - Posted by: coyo at October 25, 2011 11:46 AM

7:35

35 lb KB

Thought I was going to rip a callus, but the hands survived

Comment #203 - Posted by: georgecole3 at October 25, 2011 1:35 PM

7:35

35 lb KB

Comment #204 - Posted by: georgecole3 at October 25, 2011 1:38 PM

f/41/5'4"/116
9:22
12lb KB

Comment #205 - Posted by: Heather Szabo at October 25, 2011 2:04 PM

M/34/5'4"/145lbs
As RX'd
9:54

Comment #206 - Posted by: Matt Burritt at October 25, 2011 2:36 PM

scaled to 35lb DB

8:09

At Gold's Gym, Pasco, WA. Tried a KB, but hurt my arm.

Comment #207 - Posted by: mas 54/M/155 at October 25, 2011 2:47 PM

Subbed 45# db

8:09

Comment #208 - Posted by: JFA at October 25, 2011 3:22 PM

7:29 45lb db

Comment #209 - Posted by: Aaron (M/26/180/5'8'') at October 25, 2011 3:32 PM

10:06 40lb db

Comment #210 - Posted by: Ryan M/30/165/5'10" at October 25, 2011 4:38 PM

12:10 w/ 35lb kb vs
13:42 w/ 35lb kb 10/7/10*
19:18 with 25-lb db and 45-lb assist on pullups. first wod since 8/31 hernia surgery 10/25/05.

*jeesh! that was 2 injuries ago. herniated disk a year ago and broken metatarsal at end of july.

1k run wu 4:44. abmat x 17 after.

Comment #211 - Posted by: kevin o at October 25, 2011 5:24 PM

30:50

Comment #212 - Posted by: myles456 at October 25, 2011 6:07 PM

13:04 used the assisted pull up machine to take off 50lbs. Still a stepping stone. This time two weeks from now I plan to be ripping off 10 uninterrupted.

Comment #213 - Posted by: PhilRusso at October 25, 2011 6:37 PM

4.16 with 20# dumbbell snatch

22/m/5'11"/169

Comment #214 - Posted by: Logan S at October 25, 2011 6:49 PM

Sub DB snatches for KB snatches.

14:23.8 (40# DB)

18:09 (101008, 35# DB)

M/169#/33

Comment #215 - Posted by: Kevin D at October 25, 2011 8:16 PM

5:43

Comment #216 - Posted by: amped 37/M/195/6' at October 26, 2011 3:43 AM


as rx'd: 17:10

way too many breaks, first arm took 5+ minutes alone...

thanks

Comment #217 - Posted by: mikeyb 51/m/177 at October 26, 2011 5:35 AM

subbed 1 1/4, 44# KB

9:13

Comment #218 - Posted by: robS at October 26, 2011 6:14 AM

3 hour road march...ill pass on this one
py

Comment #219 - Posted by: jtoops m/27/205 at October 26, 2011 6:21 AM

9:59 with 55#kb

Comment #220 - Posted by: leibc2 at October 26, 2011 6:40 AM

M/34/6'3"/200

Rx'd w/ Power Snatches: 10:11
Prev:
1 pood w/ Full Sq Snatches: 11:41
Rx'd w/ Power Snatches: 11:49

Comment #221 - Posted by: Ben S at October 26, 2011 8:01 AM

Jeff @ 2.0
C2B pull ups
7:36
Started with right arm on accident.

Comment #222 - Posted by: Jeff & Charity @ CF Snohomish at October 26, 2011 8:04 AM

11:54
w/ 55# dumbbell and 20# weight vest

Comment #223 - Posted by: Craig M at October 26, 2011 11:45 AM

As rx'd:

10:49

Comment #224 - Posted by: Shawn B. (M/39/5'9"/152) at October 26, 2011 11:58 AM

As rx'd: 11:36

Comment #225 - Posted by: therozfather. 31/M/194 at October 26, 2011 12:25 PM

f/34/142/5'1"

8:58

45lb bar snatch (not one arm)
pull ups w purple band

Comment #226 - Posted by: sharleneraines at October 26, 2011 12:42 PM

RX'ed Time 9:40

Comment #227 - Posted by: stryder9 M/37/5'8"/155# at October 26, 2011 1:21 PM

did 2 rounds with 60lbs dumbell during lunch

Comment #228 - Posted by: Jay at October 26, 2011 1:31 PM

sean
11:57

lorie
13:48

Comment #229 - Posted by: sean snyder at October 26, 2011 2:15 PM

As rx
5:52

Comment #230 - Posted by: Trebes at October 26, 2011 3:14 PM

16:20 rx

this is not a good movement for me, blah

Comment #231 - Posted by: Raph at October 26, 2011 6:19 PM

13:14

used 50 lb DB
pull up sets of 15-9-9

Comment #232 - Posted by: Ben Lynch at October 26, 2011 7:33 PM

11:40 rx
Used 55# dumbell instead of kb

Comment #233 - Posted by: Rob Hole at October 26, 2011 8:06 PM

40 lb dumbbell snatches
kipping/jumping pu's 10/11, 5/10, 1/8
13:49

Comment #234 - Posted by: David Burns at October 26, 2011 8:21 PM

As Rx'd.

13:30

Between that 53 lb KB, the pull-ups and Bradshaw yesterday, my hands were ripped pretty bad.

Comment #235 - Posted by: Tim_49_5-11_198 at October 26, 2011 8:57 PM

22.5k

8:50

Comment #236 - Posted by: Jack - Hitchin at October 27, 2011 8:16 AM

10:56 as Rx'd
M/28/225lbs/AZ

Comment #237 - Posted by: Dan the Man at October 27, 2011 10:27 AM

10:56 as Rx'd
M/28/225lbs/AZ

Comment #238 - Posted by: Dan the Man at October 27, 2011 10:29 AM

Rx:'d: 11:20

tough than it looked...

Comment #239 - Posted by: Graig - M/31/5'9"/185 at October 27, 2011 12:35 PM

5:14

Yeah, that was hard. Props to Greg A.

Finished it off with an AMRAP 15:
10 strict hspu
20 goblet squats, 70 lb. kb
30 double unders
5 rounds plus 3 hspu

Comment #240 - Posted by: Russ Greene at October 27, 2011 3:21 PM

9:37 rxd

Comment #241 - Posted by: Bill/52yo/72"/212 at October 27, 2011 4:49 PM

7:32

After performing:
Squat: 275x5,295x3,335x1
Strict OHP: 135x5, 165x3,195x1
Deadlift: 315x5,365x3,405x1
Bench: 225x5,265x3,295x1
Pullups: 40x5,70x3,100x1

Comment #242 - Posted by: A-Train at October 27, 2011 6:01 PM

M/39/68"/185
as R'xd -6:11

Comment #243 - Posted by: JJ at October 27, 2011 7:38 PM

One-arm dumbell snatch 25#

8:23

Comment #244 - Posted by: JFitz at October 27, 2011 9:26 PM

2T-
7:16

Comment #245 - Posted by: Jeff & Charity @ CF Snohomish at October 27, 2011 9:41 PM

As rx'ed (55 lb kettlebell)

13 minutes

Comment #246 - Posted by: Ryan D 26/M/187 lb at October 28, 2011 1:30 AM

As rx'd 60# kb (It was either that or 40#)
8:07

Loved it...

Comment #247 - Posted by: JoeR at October 28, 2011 3:14 AM

m38/160/5'8

as rx'd 10:55

Comment #248 - Posted by: chuck m at October 28, 2011 10:51 AM

14:30....44 lb. Kettle bell

Comment #249 - Posted by: Pacers at October 29, 2011 9:23 AM

10:24 , 1st time, so this is my baseline (sub'd 1P b/c of scaling weight per CF Journal article; dead-hang pull-up).

Comment #250 - Posted by: Laszlo m/35y/147/5'8 at October 29, 2011 12:21 PM

subbed 35lb DB
21-15-9

7:37

21's & 9's were unbroken in snatches

m/45/6'4/174

Comment #251 - Posted by: knodes at October 30, 2011 9:10 AM

1pd bell, pushups instead of pull

7:05

Comment #252 - Posted by: Benny1 at October 30, 2011 3:12 PM

32 yom, 185 lbs


7:38 (pr) as rx'd


The WOD demo seems more like the movement is one arm swings rather than snatch. Just a thought

Comment #253 - Posted by: Jeff Weltmer at October 30, 2011 4:29 PM

7:35 as RX'D

Comment #254 - Posted by: Brian M/29/5'9"/175 at October 31, 2011 11:35 AM

M/34/6'3"/200
10:40 (PR) Pwr Snatches
Prev:
11:59 - Pwr Snatches

Comment #255 - Posted by: Ben S at October 31, 2011 12:06 PM

as rx'd - 9:26

Comment #256 - Posted by: Casey at October 31, 2011 4:28 PM

5:29 (55 lb KB)

The WOD demos allways get me
pumped!! Thanks for putting them up day after day!!

Comment #257 - Posted by: Eric Sweet/33/180/69 at November 1, 2011 3:04 AM

Subbed 35# DB
11:00
The slow recovery continues.

Comment #258 - Posted by: tgremillion M/30/6'1/185 at November 1, 2011 5:24 AM

m/40/190/5-10
Big scale, not good with KB, first time doing this movement, scaled to 20 KG kettle bell vice 32 kg. Therefore scaled PU up to CTB PU.

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups...scaled up to CTB.

Time = 7.51. Not a bad effort, good to make sure no bruises and did the movements better. So while I hate to scale, probably a good decision with this one.

Comment #259 - Posted by: Matt A at November 1, 2011 8:25 AM

11:33

Comment #260 - Posted by: jarhawk at November 1, 2011 8:52 AM

10:49

Dropped the KB weight down to 1 pood on the 15 and 9 rounds.

Comment #261 - Posted by: SF at November 1, 2011 4:12 PM

forgot KB...used dumbbell

8:57

Comment #262 - Posted by: MikeyPaul - M/30/5'8"/170 at November 1, 2011 6:28 PM

used 35 pound dumbbell

21:07

Comment #263 - Posted by: Manchild at November 2, 2011 4:33 AM

10:48 As Rx'd

Comment #264 - Posted by: fathertyme 33/m/6'/170 at November 2, 2011 1:03 PM

m/37/5'9/179
CFWU-2. Fr home. Shortcut to get ready for Camporee on Friday afternoon. Superman. DU.
10:32
Snatches much better this time. Still need to open hip better. Way too broken though. PU not bad. Decent job pushing & getting back to weight after rests.
10/07/10: 11:57

Comment #265 - Posted by: jrm at November 2, 2011 6:42 PM

As Rx'd: 14:16

Comment #266 - Posted by: Dennis M/28/6'0/185 at November 3, 2011 9:07 AM

as RX'd but with 30lb KB in 11:20

Comment #267 - Posted by: Jon at November 3, 2011 12:54 PM

8:05

Comment #268 - Posted by: Jim D. 51/5'11"/165 at November 4, 2011 1:07 PM

8:05

Comment #269 - Posted by: Jim D. 51/5'11"/165 at November 4, 2011 1:07 PM

CFWU x 3--std

#35 KB; up #10 over last time, but ~2 min slower

13:29

Comment #270 - Posted by: F15E_WSO/M/49/180 at November 4, 2011 1:36 PM

10:42

As rx'd, but alternated between left and right hand to keep going as needed. Brutal on the forearms! Lost a lot of time when I struggled to grip the pull-up bar on the final set

M/26/5'11''/195

Comment #271 - Posted by: Kent at November 7, 2011 4:00 PM

7:28

Chopped my hands up.

Pack:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1 pood (32 pounds)
Right-arm Kettlebell snatch, 1 pood (32 pounds)
Pull-ups

Comment #272 - Posted by: JT at November 8, 2011 3:24 PM

Time 15:29

Comment #273 - Posted by: Jeff Gebbie at November 8, 2011 6:16 PM

8:51 pr
Used 50lb db

Comment #274 - Posted by: Kevin McClellan 50/195 at November 9, 2011 6:03 PM

51/m/190

Subbed 1 pood, dropped from 45lb db last. 8:50

Comment #275 - Posted by: denob at November 14, 2011 11:33 AM

28.12 25.11.11 24k db (100%)

didn't want to rush and FIU. good wod.

16:31 16.10.10 13kg/29lb

Comment #276 - Posted by: zenoperegrinus at November 25, 2011 4:46 AM

~10 min

-forgot watch and forgot to look at clock again right after finishing.

Comment #277 - Posted by: jbyroads at December 8, 2011 4:12 PM

m/33/5'8"/170lb

9:52 rx'd

(9:37 last time)

Comment #278 - Posted by: Adam Hamm at December 19, 2011 2:32 PM

CFWUx1
19:33
@KG w/Bantams

Comment #279 - Posted by: Doug at January 21, 2012 9:23 AM

16:54. 35 lb kb.

Comment #280 - Posted by: J.Wood at September 13, 2012 12:23 AM

20kg kb
15:37

Comment #281 - Posted by: sr at October 23, 2012 2:34 PM

What's the women weight on this WOD?

Comment #282 - Posted by: Luis E at June 10, 2013 7:55 PM

Warmup up: 4 rounds
400 m
10 burpees

WOD- 15:16 Rxd
.
I need to find a way not to bang my wrist, it slowed me down a lot, that hurt.

Comment #283 - Posted by: Luis Estrada at June 11, 2013 10:22 AM

5.02 Rxd

Comment #284 - Posted by: Paul coleman at June 11, 2013 1:21 PM

5.02 Rxd

Comment #285 - Posted by: Paul coleman at June 11, 2013 1:21 PM

13:30

Comment #286 - Posted by: Brock at June 11, 2013 2:19 PM

m/185/21/6'

4:10 Rx'd except subbed 55lb dumbbell for the 1.5 pood

Comment #287 - Posted by: Jack at June 11, 2013 2:32 PM

scaled to 3/4 pood:

6:40

Comment #288 - Posted by: DLong at February 3, 2014 10:26 AM
Post a comment






Remember personal info?