This looks painful.

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.

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

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

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

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.

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.

WTF is a pood?

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.

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

Thanks CrossFit NRG for the sweetest background tunes ever!

No comments today. What's a good sub?

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

Go NRG!

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!

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

8:12

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

8:12

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 :-)

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?

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

@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

sounds good hahaha

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!

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?

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.

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!

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

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.

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

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?

Subs for the KB swings please ?

"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.

6:43

50# dumbbell

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

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!

m/46/185

9:33

m/46/186

9:33

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

What's with the working out shirtless obssesion?

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

8:36 rx

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

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

7:57 @ 40 lbs.

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 :)

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!

7:52

EOMFD

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!

11:58

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

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

50# Dumbell 5:24

Loved this one! Forearms are on fire!!!

M/37yrs/6'/168lbs

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

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

As Rx 10:36

Last year 11:19

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!

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!

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

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!

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.

Germany, Münster

M 37/5´11/187lbs

07:26

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?

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

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

7:51

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

13:26

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.

m/43/5'6"/150

35# dumbell
7:36

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

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.

10:23 as Rx'd

subbed 55lb dumbell

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!

6:06 as rx'd

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.

M/26/185/5'10"

Rx'd 5:13

But ripped a chunk out if my hand!

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!!!!!!!

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!

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!

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...

#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.

8:25

Scaled to 1 pood KB

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

RIP Brian Bradshaw

10:26 with a 55 lb. DB

with 55# DB.

12:10

Arms on fire!!

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

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.

6:15 rx'd Ouch!

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

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

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

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

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

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!

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

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

6:46 as rx'd

my forearms!!!!

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

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.

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

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...

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

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

About 15 minutes.

First Crossfit workout!

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).

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.

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

M/27/5'11"/200

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

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.

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

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.

M/170/39/5'10"

9:44 As Rx'd.

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

7:00

Scaled to 40lb DB (in place of KB)

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

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)

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

#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.

Kevin @#104

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

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!

4:53

Subbed a 55# dumbell

Pull-ups as rx'd

8'04"

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

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

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

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

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

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,

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

probly run tonight as well

m/38/260

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

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.

rx'd: 8:48 smoked me

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

8:21 with a 55lb db

7:40

35# kettlebell
Forearms are on fire.

m/36/177#

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

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.

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.

41/m/185

sub 50lb db

11:07

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!

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.

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

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.

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

as rx'd

7:42(9:23 last)

5:28

25 lbs dbell
10:12

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

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

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

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

6:07
15kg dumbell

6:07
15 kg dumbell

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

8:55

52.5 lbs dumbbell

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.

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

"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!

8 10

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.

used 35# db
12:59.9

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

first time wod and using my 1.5 pood KB

as rx'd

9:07

8.14

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!

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!

Sub'd 40# dumbbell for 1.5 pood

9:45

Sub'd 1 pood KB

7:38

Subbed 1 pood (16kg) KB
9:24

sub 35lb dumbell for KB
13:05:62

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

17:47

17:47

First WOD ever!

1pood and assisted pullups

10:55

45# KB Power Snatch

10:11

as rxd
10.43
PR is 7.37

6:45, that was rough

45# KB
10:11

8:21 rx'd

1 WOD and two calluses later...

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.

7:58 Rx

Beat Fordham!

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!

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

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

17:27 (50 lb. dumbbells)

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

hands burning slowed me down considerably

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

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

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.

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.

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

6:28

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

8:12 rx'd

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

11:20 rx'd

5:21 Rx'd PR

29/f/5'2/130#

1 pood kb snatch

5:11

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

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

7:01 rx'd.

subbed 1 pood KB swings

7:43

15:10

35 lbs dumbell

10:59 w/ 50# DB

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

7:40(PR)
as rx'd

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

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)

7:35

35 lb KB

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

7:35

35 lb KB

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

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

scaled to 35lb DB

8:09

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

Subbed 45# db

8:09

7:29 45lb db

10:06 40lb db

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.

30:50

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.

4.16 with 20# dumbbell snatch

22/m/5'11"/169

Sub DB snatches for KB snatches.

14:23.8 (40# DB)

18:09 (101008, 35# DB)

M/169#/33

5:43

as rx'd: 17:10

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

thanks

subbed 1 1/4, 44# KB

9:13

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

9:59 with 55#kb

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

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

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

As rx'd:

10:49

As rx'd: 11:36

f/34/142/5'1"

8:58

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

RX'ed Time 9:40

did 2 rounds with 60lbs dumbell during lunch

sean
11:57

lorie
13:48

As rx
5:52

16:20 rx

this is not a good movement for me, blah

13:14

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

11:40 rx
Used 55# dumbell instead of kb

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

As Rx'd.

13:30

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

22.5k

8:50

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

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

Rx:'d: 11:20

tough than it looked...

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

9:37 rxd

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

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

One-arm dumbell snatch 25#

8:23

2T-
7:16

As rx'ed (55 lb kettlebell)

13 minutes

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

Loved it...

m38/160/5'8

as rx'd 10:55

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

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).

subbed 35lb DB
21-15-9

7:37

21's & 9's were unbroken in snatches

m/45/6'4/174

1pd bell, pushups instead of pull

7:05

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

7:35 as RX'D

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

as rx'd - 9:26

5:29 (55 lb KB)

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

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

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.

11:33

10:49

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

forgot KB...used dumbbell

8:57

used 35 pound dumbbell

21:07

10:48 As Rx'd

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

As Rx'd: 14:16

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

8:05

8:05

CFWU x 3--std

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

13:29

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

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

Time 15:29

8:51 pr
Used 50lb db

51/m/190

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

28.12 25.11.11 24k db (100%)

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

16:31 16.10.10 13kg/29lb

~10 min

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

m/33/5'8"/170lb

9:52 rx'd

(9:37 last time)

CFWUx1
19:33
@KG w/Bantams

16:54. 35 lb kb.

20kg kb
15:37