December 13, 2011

Tuesday 111213

Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

Kristan Clever 9:48, Rebecca Voigt 11:15, Lindsey Valenzuela 11:21.
Post time to comments.

Samway_OverheadPositions_th.jpg

Enlarge image

Solid. Weak core. Tight shoulders.


"CrossFit Bellevue SEALFIT" with Dan Cerrillo, CrossFit Journal preview video [wmv] [mov]


Announcing the 2012 CrossFit Tour! First Stop, Australia's Gold Coast, February 3rd through 5th - video [wmv] [mov]


"Without rest, a man cannot work; without work, the rest does not give you any benefit."
- Abkhasian Proverb

Posted by Pukie at December 13, 2011 5:00 PM
Comments

good to see Valenzula focusing on just crossfit, shes gotten lean.

Comment #1 - Posted by: matt at December 12, 2011 5:36 PM

is there a demo video for this WOD?

Comment #2 - Posted by: Benjamin at December 12, 2011 6:27 PM

Rookie has a great face for radio.

Can't wait for the Gold Coast tour stop to catch up with the guys from HQ and around Aus.

p.s. plenty of us here to give some swimming lessons to some tourists ;)

Comment #3 - Posted by: Daz at December 12, 2011 6:29 PM

I like the proverb lol!!

Comment #4 - Posted by: Laia at December 12, 2011 6:55 PM

That's me; tight shoulders :(

Comment #5 - Posted by: steve at December 12, 2011 7:09 PM

Great face for radio? I think your on the wrong website Perez Hilton, we talk fitness not smack.

Comment #6 - Posted by: kevin anderson at December 12, 2011 7:22 PM

@ #3 Daz - this might be a perfect weekend for us to go to head..... finally!

Comment #7 - Posted by: RIchard T at December 12, 2011 7:27 PM

@6, kevin, find your funny bone, rookie is a very good mate of mine.

@Rich, maybe ;)

Comment #8 - Posted by: Daz at December 12, 2011 7:32 PM

I'm the guy in the middle, any advice? I've been working heavy squats lately to try and fix it.

Comment #9 - Posted by: Daaave at December 12, 2011 8:50 PM

Thanks Kevin but comments are all in jest. Looking forward to having the HQ guys out in my backyard for a few days!

Comment #10 - Posted by: Rookie at December 12, 2011 9:03 PM

@ #8 Overhead squats really attack the core. Work on those.

Comment #11 - Posted by: Pancakes at December 12, 2011 9:27 PM

what are the toes to bar? I am new to cross fit

Comment #12 - Posted by: Tim at December 12, 2011 9:35 PM

#8 - if available use a low pulley machine, tie the ankle support around BOTH feet, lie on back and bring your knees to your chest. This along with weighted crunches are what power lifters do to build that natural "weight belt." If you dont have the pulley machine try hanging reverse crunches with a DB in your feet.

Comment #13 - Posted by: Johnny at December 12, 2011 9:48 PM

I have tight shoulders like the image on the right. Any ideas how to stretch them apart from the usual dislocates?

Comment #14 - Posted by: Gerard at December 13, 2011 1:54 AM

This question is off topic for today’s workout, but I’m hoping someone can help. I am preparing to move to Africa and will not have access to a gym. Does anyone have any recommendations for building a dip/chin-up apparatus with very basic materials? Any websites that may have this info? Thanks.

Comment #15 - Posted by: Brian Yeager at December 13, 2011 2:48 AM

15:46 rx'd

Comment #16 - Posted by: B-Mo at December 13, 2011 3:00 AM

m/46/185

12:31

Comment #17 - Posted by: cosmo at December 13, 2011 3:17 AM

@ #13
Grab a lacrosse ball and a gymnastic band and head over to Mobilitywod.com You will find almost everything you need there.

Comment #18 - Posted by: Todd at December 13, 2011 3:18 AM

F/37/5'3"/125
10#db
13:21
Really hard to keep good form on db squat snatchs even w light weight, so different w one hand...constantly varied, right?

Comment #19 - Posted by: ashley at December 13, 2011 3:26 AM

F/45/6'1"/160
20# KB
14:02

Comment #20 - Posted by: Erika at December 13, 2011 3:42 AM

@ #10 - Thanks! Limited for time, I did a quick 7 minute AMRAP of 15 OH squats with dowel + 8 pushups today. When I was done, my lower back was experiencing a fairly intense, dull ache. Is this a good thing or a bad thing? I've noticed it happening a lot lately, working with heavy deadlifts especially. It's not a sharp pain, and it fades after a few minutes so it does seem like just muscle fatigue.

#12 - Thank you as well! I do all my workouts at home, I have a pullup bar with rings hanging from it for dips only, and a barbell and set of weights. I'm not really sure what you mean by hanging crunches, would that be from a pullup bar and bringing the knees to my chest?

Comment #21 - Posted by: David m/27yrs/169cm/80kg at December 13, 2011 3:43 AM

43/m/176cm/74kg

As rx'd

13:10

Ghetto rigged GHD.

Wear lifting shoes and stretch out shoulders and hips to make those dumbbell squat snatches much smoother.

Toes to bar slowed me town, kipping and unbroken only in round one.

Comment #22 - Posted by: Memuc at December 13, 2011 4:37 AM

Rx'd - 13:33

Comment #23 - Posted by: Townsend m/28/5'8"/140 at December 13, 2011 5:22 AM

Rx'd+ 12:14
-Didn't have 35 lb dumbbells, so used 40 lbs instead

Comment #24 - Posted by: Joel at December 13, 2011 5:35 AM

30 lb db, 13:13

Comment #25 - Posted by: Tweeter1101 at December 13, 2011 5:57 AM

14:58 rx'd started out like a bat out of hell, finished like a slug in salt.

Comment #26 - Posted by: Dillon Bear at December 13, 2011 5:59 AM

16:31

Comment #27 - Posted by: preacherman at December 13, 2011 6:00 AM

Tough one. 12:18 as rx

Comment #28 - Posted by: James McHugh at December 13, 2011 6:09 AM

14:24 - as Rx'd

Comment #29 - Posted by: Edwin 28/M/68"/170 at December 13, 2011 6:10 AM

Three rounds for time of:
35 pound Dumbbell snatch, 15 reps, right arm
15 GHD sit-ups on roman chair
35 pound Dumbbell snatch, 15 reps, left arm
15 Toes to bar

11:28 need to work on squat snatches

Comment #30 - Posted by: Bells at December 13, 2011 6:16 AM

m/5'9"/205/29 shallotte nc
12:36 subbed GHD's with toes to bar, I don't know how to rig a ghd.

Comment #31 - Posted by: nathan strawderman at December 13, 2011 6:20 AM

12:52

Comment #32 - Posted by: Jeff at December 13, 2011 6:28 AM

12:28 rxd

Comment #33 - Posted by: aermio m/33/5'7"/148 at December 13, 2011 6:40 AM

Hoping to see a video demo for this wod. Don't know any of these exercises...I'm a crossfit rookie

Comment #34 - Posted by: Ape teach at December 13, 2011 6:57 AM

such a true proverb....currently unemployed and if i dont do a workout and just go to bed i wake up the next day feeling so tired...but after a good workout i wake up feeling amazing.

Comment #35 - Posted by: John Fletcher at December 13, 2011 7:15 AM

@daz-sorry buddy recently had a nephew attempt suicide due to cyber bullies so im a little sensitive.

Comment #36 - Posted by: kevin anderson at December 13, 2011 7:40 AM

25:06

20 lb DBs

Comment #37 - Posted by: rawhide at December 13, 2011 7:40 AM

As rx'd
18:45

Comment #38 - Posted by: Chase at December 13, 2011 7:54 AM

im fairly new to crossfit and im loving it todays WOD broke me off in 24 min and i feel like i ran 4 miles, sappers forward

Comment #39 - Posted by: manuel colott at December 13, 2011 8:04 AM

M/26/5'11"/180

14:29 - 2:29 slower than target

Comment #40 - Posted by: Adam at December 13, 2011 8:04 AM

cf box-wod...

- 20 min gymnastics misc: ring hold, handstands, fwd rolls, skin the cat, planche

- 5rft: 20yd bear crawl, 5 DL @ 75% 1rm (225#), 10 burpees. Time: 6:59

This kind of triplet a relative strength for me. Racing on DLs led to bad form -- jerking weight at bottom, bending arms -- ugh. Smoother next time: slow on DL until bar @ knee, straighten arms. Slow down & get efficient/safe to go faster.

w/u - 3 rnds: 10 dowel dislocates, 10 twisting lunges, 10 ball slams

Comment #41 - Posted by: matt h - 50 179# 1mar11 at December 13, 2011 8:07 AM

male/23/ india

instead of 35 pounds used 20 pounds,
time 16.30

roshan: 25/india

time: 12:07

Comment #42 - Posted by: nilesh at December 13, 2011 8:18 AM

Corona!!!! Coors is going to freak out i thought you had to drink coors to crossfit oh well.

Comment #43 - Posted by: matt price at December 13, 2011 8:23 AM

14:24

Comment #44 - Posted by: mlt at December 13, 2011 8:24 AM

F/42/136#/5'3"

28:28
20lbs barbell

Still struggling with the overhead form & taking the time to try & get it right. I felt good about the very last 2 snatches: not on my toes, long reach, good speed. All snatches before the last 2 were an uncoordinated litany of misery.

Still love GHDs & toes to bar (not kipping kine, but broken 10/5) - fun to help the snatching medicine go down.

Comment #45 - Posted by: Nessa at December 13, 2011 8:36 AM

M/20/188/6'0
20:00
Those toe ups killed me. But overall this was a good workout.

Comment #46 - Posted by: SupremeAllah at December 13, 2011 8:51 AM

15:36 used 1 pood kettle bell.

Comment #47 - Posted by: Jeff A. at December 13, 2011 9:11 AM

M/51/1-1-06

"Helen", 1 Pood

11:28 (PR by ~1:20)

Comment #48 - Posted by: bingo at December 13, 2011 9:31 AM

10.30

Comment #49 - Posted by: john at December 13, 2011 9:47 AM

M/26/185/5'10"

Rx'D 9:04

Comment #50 - Posted by: Jason Lavoie at December 13, 2011 9:47 AM

15 min quite modified:
10# dumbbell
15 regular sit ups
8 toes to bar

Comment #51 - Posted by: Kay f/30/117/5'6" at December 13, 2011 9:57 AM

18:40 as rxd

Comment #52 - Posted by: Brett C. m/30/6'0"/170lbs. at December 13, 2011 10:11 AM

2011-12-13: 16:11(4:29,5:44,5:57).

Comment #53 - Posted by: gs at December 13, 2011 10:19 AM

14:56 as rx'd

Comment #54 - Posted by: SB at December 13, 2011 10:32 AM

14:54, GHDs backwards on a back extension bench.

Comment #55 - Posted by: Alan H. in Kabul at December 13, 2011 10:33 AM

9:20 rx'd

Comment #56 - Posted by: BH2 m32/178 at December 13, 2011 10:34 AM

Scaled to power snatches. Rest as Rx'ed.

12:27

Very nice PR bingo.

Comment #57 - Posted by: Kevin C.(M/52/5'11"/172) at December 13, 2011 10:43 AM

As rxd
15.28

Comment #58 - Posted by: Jonblaze at December 13, 2011 10:43 AM

Scaled to power snatches. 25# dumbbell.

13:05

Comment #59 - Posted by: Carole (F/53/5'6"/138) at December 13, 2011 10:55 AM

15:13

m/38/6'1"/200

Comment #60 - Posted by: Rough Robbie at December 13, 2011 10:57 AM

19:04

fat bar and strict gymnastic cert ball-ups for toes to bar

Comment #61 - Posted by: TRN III at December 13, 2011 10:59 AM

M/27/5'11"/188

Sub'd 60 degree decline situps for GHD situps

11:56

Comment #62 - Posted by: RST at December 13, 2011 11:18 AM

RX

19:37

Comment #63 - Posted by: DajM at December 13, 2011 11:36 AM

@ john # 35 did i meet you at chevys? SD? whut up!

Comment #64 - Posted by: dan lau at December 13, 2011 11:47 AM

7:56.1

Comment #65 - Posted by: Sean MacMillan at December 13, 2011 12:00 PM

10:40 rx'd

Comment #66 - Posted by: marco M/34/5'8"/175 at December 13, 2011 12:03 PM

@ nessa - lovely phrase "uncoordinated litany of misery" reminds me of so many cf workouts i've done in last 10 months ;)

@ bingo - way to go on helen-pr

Comment #67 - Posted by: matt h 50 179# 1mar11 at December 13, 2011 12:05 PM

As close as I could get:

sub kb snatch + ohs for db snatch.
sub ambat for ghd

12:04

M/37/5'10"/175

Comment #68 - Posted by: Joel B at December 13, 2011 12:13 PM

17:00 rx'ed

Comment #69 - Posted by: Gabe : M/23/6'2/180 at December 13, 2011 12:32 PM

M/34/6'3"/200

13:56

Comment #70 - Posted by: Ben S at December 13, 2011 12:33 PM

Russian Squat improvement program
Week-1 Day-3: 3 x 2
then
Three rounds (modified for me) for time of:
20kilo Kettlebell snatch, 15 reps, right arm
15 sit-ups
20kilo Kettlebell snatch, 15 reps, left arm
15 Knees to elbows
9:44
M/54/6’/205

Comment #71 - Posted by: Pete In Sun City at December 13, 2011 12:36 PM

28/m/5'11"/185to190
As rx'd
16:48 at BFCF with great pull-up bars
Constantly varied right

Comment #72 - Posted by: justaman - liberty, sc at December 13, 2011 12:36 PM

As rx´d. 11:59

Comment #73 - Posted by: tanzenfranz . M/27/188kg/92cm at December 13, 2011 12:44 PM

F/42/120/5'5"
10:38
rd 1 15# db
rd 2 20# db
rd 3 25# db
floor sit ups

Comment #74 - Posted by: Tine Neff at December 13, 2011 12:57 PM

Excellent proverb!

CF warmup, 1 round
Blauer's combat warmup, 1 round
Burgener warmup, 1 round

Subbed 25# Dumbbell

13'29"

Comment #75 - Posted by: westsidesurf at December 13, 2011 1:02 PM

To Matt H. /#67

Thank you!
Feels good to be commiserated with....
:)
V.

Comment #76 - Posted by: Nessa at December 13, 2011 1:12 PM

As Rx 9:24

Comment #77 - Posted by: britishfireman at December 13, 2011 1:58 PM

F/27/5'3/115 lbs (& 15 wks pregnant!)

14:08
used a 16kg kettlebell (about 35 lbs)

Comment #78 - Posted by: 143JLD at December 13, 2011 2:17 PM

M/26/5'7"/137

As Rx'd: 14:29

Comment #79 - Posted by: Fidencio Hinojosa at December 13, 2011 2:19 PM

Read it wrong and did squat cleans. Everything else as rx'd.

17:23

Comment #80 - Posted by: James M/29/5'7"/155 at December 13, 2011 2:28 PM

M/19/6'0"/222

10:58 rx'd

Comment #81 - Posted by: Johnny at December 13, 2011 2:40 PM

19:53
First time doing the dumbell snatch. Hard not to go on toes in the squat. Worked on form for this wod.

Comment #82 - Posted by: Brad R M/31/6'4"/195 at December 13, 2011 2:42 PM

30# db
Not flexible so I could not do toes to bar. Instead I hung from bar and brought knees to chest.

17:41

Comment #83 - Posted by: David Ramirez at December 13, 2011 2:44 PM

sub- 50lbs PS
12:12

Comment #84 - Posted by: Magnus 26/5'8"/160-165 at December 13, 2011 2:47 PM

13:19 Rx
The set of snatches after the GHD was always much rougher. I never give the GHD enough credit until after it messes me up.

Comment #85 - Posted by: Thomas Moon at December 13, 2011 2:49 PM

M/65/191-Three (scaled to 2)rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar
17:44- followed by 2 rounds of 3 min on speedbag
and 15 reps OHS w/ 15 lb bar for practice.

Comment #86 - Posted by: peejay2 at December 13, 2011 2:57 PM

11:47 Rx.

Comment #87 - Posted by: Brandin at December 13, 2011 2:59 PM

Run 400m, CFWU x 1

14:59 as Rx.

Comment #88 - Posted by: Sheldon N (M/34/6'/183) at December 13, 2011 3:01 PM

Holy abs and quads! 11:52. Had to use a 35# kb. Only have a 30 & 40# db. Still think it gave the same effect.

Comment #89 - Posted by: Kurt M/38/190lb. at December 13, 2011 3:01 PM

M/16/133

13:38
30lbs dumbbell

Comment #90 - Posted by: Connor sharpe (age 16) at December 13, 2011 3:02 PM

19:44
25# dumbbell
Forgot to stretch after yesterday's WOD of walking lunges and KBS which really made squat snatches slow today.

Comment #91 - Posted by: Elise (F/24/5'6"/155) at December 13, 2011 3:19 PM

M/35/5'4"/145lbs
Subbed physioball with feet anchored for GHD
All else as RX'd
11:01

Comment #92 - Posted by: Matt Burritt at December 13, 2011 3:27 PM

m 51 6'2" 195
as Rxed: 22:45
steamed up the mirror in the workout room - slow, but serious energy output. Couldn't go all the way down though on squat snatches.

Comment #93 - Posted by: bobr at December 13, 2011 3:35 PM

if i began crossfit what will it help me with in? like becomignan overall better athlete

Comment #94 - Posted by: billy at December 13, 2011 3:45 PM


Crossfit warmup + PU

3Rounds:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 sit-ups

25min

Comment #95 - Posted by: MkUltra at December 13, 2011 3:50 PM

M/34/5'7"/195lbs

Rx'd 13:41

Comment #96 - Posted by: jason at December 13, 2011 4:04 PM

CrossFit Day 5 / M/32/6'01"/237

1st round 30 pound squat snatches alternating arms

decline situps (twist @ end) with 12lb medicine ball

15 leg raises on padded parallel bars

2nd and 3rd round 25 pound squat snatches; all else same

Time: 23:54 WEAK!!!! I spent a lot of time so tired, walking around thinking what the #!@% am I doing to myself. New to crossfit and in terrible shape :(

Comment #97 - Posted by: Jase H at December 13, 2011 4:05 PM

17.52 as rxed

Comment #98 - Posted by: Kyle A. at December 13, 2011 4:08 PM

10:18 w/ strict Abmat SU for GHD

Comment #99 - Posted by: Jetté 42/M/5'11"/170 at December 13, 2011 4:13 PM

@#14. Stretch anterior chest wall. Work on external rotation of the shoulder. Strengthen back(specifically between scapula). Decrease amount of chest workouts.

Comment #100 - Posted by: Joel at December 13, 2011 4:18 PM

48:01

Comment #101 - Posted by: Dawgsrus at December 13, 2011 4:40 PM

M/22/5'10/165

Wod1: 5k Row- 18:22.4
Wod2: As rx'ed 9:17.9

Comment #102 - Posted by: Matthew Vesey at December 13, 2011 4:49 PM

20:48 as rx'd

Comment #103 - Posted by: Saam at December 13, 2011 4:50 PM

14:55 rx

@Dawgsrus, big ups for sticking that one out

Comment #104 - Posted by: Raph at December 13, 2011 5:17 PM

32/M/ 6'4"/225

14:36 as RX'ed.

My grip gave out on the toes to bar. Everything else was okay. Trying to get back into crossfit shape. Been struggling lately.

Comment #105 - Posted by: Grimm at December 13, 2011 5:24 PM

11:15
Abmat situps

Comment #106 - Posted by: Edwards M/15/5'11/167 at December 13, 2011 5:26 PM

Subd GHD for reg situps and subd toes to bar for k2e. 22min

Comment #107 - Posted by: Batman at December 13, 2011 5:33 PM

Power snatches w 30lbs
did ghd on bench

8:53

Comment #108 - Posted by: Kevin McClellan 50/195 at December 13, 2011 5:38 PM

m/40/148

13.20
superman instead of ghd

Comment #109 - Posted by: stef at December 13, 2011 5:43 PM

M/42/5'8"/164

Three rounds for time of:

30 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to rings

12:30

Comment #110 - Posted by: Jon at December 13, 2011 5:49 PM

As rx'd 15.29.

Comment #111 - Posted by: sebastian m/443/180/6'2" at December 13, 2011 5:55 PM

15:26 (Left arm was hard)

Jessica - 15:50 (25lbs.)

Comment #112 - Posted by: B. Rhaly at December 13, 2011 6:08 PM

subbed GHD situps with over bench situps

19 minutes

Comment #113 - Posted by: Scooter at December 13, 2011 6:24 PM

33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 3 HSPU per round
DB squat snatch 15lbs x 5 l/r 20lbs x 5 l/r 25lbs x 3 l/r 30lbs x 2 l/r

17:52 with 30lb db
Foam roll after

Comment #114 - Posted by: Sesoku at December 13, 2011 6:28 PM

F/33/170

18:18 at Rx....need to work on toes to bar

Comment #115 - Posted by: B at December 13, 2011 6:28 PM

I went two rounds before I realized I hadn't started my timer. Poop. So I averaged each round to the time of my final round then added them up. Otherwise, as RX'ed:

13:42

Comment #116 - Posted by: NinjaTarzan at December 13, 2011 6:41 PM

subbed ghd situps with decline bench situps
1st round did all toes to bar, 2nd did 9, 3rd did 0
everything else as rx'd
15:26

Comment #117 - Posted by: Blake Powell at December 13, 2011 6:44 PM

M/45/5'8"/190

Ran 4.5 miles, then . . .

As Rx'd
23.44 (Ouch!)

Felt good a beginning then wheels didn't just come off, they blew up!

I am such a beeatch.

Comment #118 - Posted by: bs6440 at December 13, 2011 6:52 PM

22:15 rx

Comment #119 - Posted by: bricej at December 13, 2011 7:01 PM

16:42 as RX'd.

Comment #120 - Posted by: KaysheeZEE at December 13, 2011 7:10 PM

12' Rx- 35# kb for squat snatch

M/36/155#

Comment #121 - Posted by: CBS at December 13, 2011 7:30 PM

11:03 rx'd
py

Comment #122 - Posted by: jtoops m/27/205 at December 13, 2011 7:40 PM

8.57

No squat in the snatch and sit ups for t2b

22/m/5'11"/169

Comment #123 - Posted by: Logan S at December 13, 2011 8:02 PM

14:15
25 lb DB squat snatch, more like power snatches

squat snatches didn't feel good on my shoulders

Comment #124 - Posted by: georgecole3 at December 13, 2011 8:04 PM

30m215lbs6'
22min as RX'd, really liked the instability of doing a snatch with a dumbell, good challenge for the core.

Comment #125 - Posted by: daniel cram at December 13, 2011 8:13 PM

M/22/216
8:46
Scaled w/
20kg Kettle Bell snatches
fat bar knees to elbows for t2b

Steph:
f/20/125
8:28
Scaled w/
8kg 1 arm kettle bell swings
fat bar knees to elbows for t2b

Comment #126 - Posted by: mike h at December 13, 2011 8:49 PM

11:50

toes to bar killed me.
had to sub hanging straight leg raises for GHD sit-up

Comment #127 - Posted by: Lars 24/m/215 at December 13, 2011 9:17 PM

M/24/188

Did 3-3-3-3-3 thrusters beforehand for strength:

135-155-175-205-205

Then today's wod...

Had to sub a 35lb kb for the dumbbell, but it's essentially the same exact effect.

Otherwise AsRx'd:
11:32

Comment #128 - Posted by: Mike at December 13, 2011 10:32 PM

Didn't have a GHD, so I sub'd with decline situps extending as far back as I could go.
I was not feeling it this morning in the least, and my time definitely reflects...

23:30

Comment #129 - Posted by: DanEOD at December 14, 2011 12:22 AM

17:30 AsRx'd

I have a question. For the people who have times under 13:00. Do they do the kipping toes to bar or strict toes to bar?

Comment #130 - Posted by: Hugo Lopez at December 14, 2011 1:27 AM

14:30. Altered it a bit. Did 15 tire flips instead of Toes to Bar.

Comment #131 - Posted by: Mitch at December 14, 2011 3:09 AM

3 rounds
20 (75#) Hang Snatch
15 Weighted Sits
15 Back Extensions
10 K's to E's
15:59
Then
500 M Row

Comment #132 - Posted by: dyagg at December 14, 2011 4:24 AM

as rx'd. 26:38. Last set of ghd's were so hard. Almost puked.
m/40/183

Comment #133 - Posted by: JMU alum at December 14, 2011 5:19 AM

F/41/5'6"/145

15# DB

17:30

Comment #134 - Posted by: mom to five at December 14, 2011 6:05 AM

18:30

Comment #135 - Posted by: sindre at December 14, 2011 7:24 AM

Jen: 10:49 (25#)
Nick: 11:21
Paul: 11:34
Chris: 14:17
Gunnar: 16:45
Matt 17:07
Jamie: 13:37 (10# db, hanging tucks)

Comment #136 - Posted by: jenniferw at December 14, 2011 7:50 AM

13:30rx

Comment #137 - Posted by: Rob Hole at December 14, 2011 9:43 AM

@ Hugo Lopez

I imagine that they are kipping. Remember that unless the WOD specifies strict we are out to accomplish the work as fast as we can, that's why when you just see "pull ups" we do kipping.

Comment #138 - Posted by: Raph at December 14, 2011 9:53 AM

Sean 23.23
Lorie 31.51

Comment #139 - Posted by: sean snyder at December 14, 2011 9:53 AM

13:15 RX
Ghetto GHD, but effective
T2B was my weak point!

Comment #140 - Posted by: Gatman at December 14, 2011 10:22 AM

Scaled to 20lbs with ab mat sit ups.

20:57

Comment #141 - Posted by: Scott Andresen at December 14, 2011 10:33 AM

12:02

20lb snatch.
8 GHDs.
8 knees to elbows.
3 rounds.

Comment #142 - Posted by: Montana03 at December 14, 2011 10:47 AM

32 yom, 185 lbs


14:27

Comment #143 - Posted by: Jeff Weltmer at December 14, 2011 11:32 AM

M/ 37/ 133 lbs/ 5'-6"
As Rx: 12:58
This total also includes at least 2:30 in going up and down and across the gym to get to the pullup bar area for toes to bar from the upstairs area that has the GHD equipment...I would easily have reduced that time by about 2 minutes, but it is what it is.. still a very fun WOD..
For me it was my forarms that were getting smoked most at the end.. I was definitely breathing a bit and my legs were tired as well, but my grip was what was getting killed and why I had to break my last 2 sets of snatches as well as my last set of toes to bar...

Comment #144 - Posted by: anton at December 14, 2011 11:59 AM

8:42

Deep decline sit-ups...no GHD. Depth on snatch was questionable.

M/41/180

Comment #145 - Posted by: jayhawkcf at December 14, 2011 1:01 PM

22:13

Comment #146 - Posted by: myles456 at December 14, 2011 4:34 PM

12:59

Comment #147 - Posted by: Stuart at December 14, 2011 6:03 PM

Nice pictures Courtney!

Comment #148 - Posted by: Alex Margolin at December 14, 2011 9:15 PM

20 minutes,

used ball for GHD, knee raises for toes to bar.

20minutes on row. 506Kal

Comment #149 - Posted by: gpdjmac1 at December 15, 2011 12:43 AM

17:24. Wasnt sure about db snatches so did 25-30-35.

Comment #150 - Posted by: Steve g m/27/6'3"/215 at December 15, 2011 4:43 AM

as rx'd (15kg dumbbell):

16min

Comment #151 - Posted by: ccfeldt at December 15, 2011 4:53 AM

13:03--squat got left out of most of the squat snatches.

Comment #152 - Posted by: tgremillion M/30/6'1/185 at December 15, 2011 5:47 AM

1st round @ 25#, then down to 20#
fully declined situps

24:50

toes to bar were brutal. took too many breaks, but still working my way back into shape

Comment #153 - Posted by: Callum at December 15, 2011 7:01 AM

used 25# db
For GHD: sat perpendicular on a bench, weighted my feet down, and leaned back to touch the floor.

15:34

Comment #154 - Posted by: JFA at December 15, 2011 7:31 AM

M/43/190

20# and sub'd reg situps for the GHD.

16:06

Comment #155 - Posted by: Todd at December 15, 2011 7:49 AM

Jeff @ 2.0
9:21

Comment #156 - Posted by: Jeff & Charity @ CF Snohomish at December 15, 2011 8:13 AM

Jeff @ 2.0
9:21

Comment #157 - Posted by: Jeff & Charity @ CF Snohomish at December 15, 2011 8:14 AM

18:47 rx'd

Toes to bar slowed me down...the bar I'm working with is tearing my hands up. Thats what a Globo bar offers.

Comment #158 - Posted by: Ryan at December 15, 2011 8:38 AM

C-
10 min
20# DB

Comment #159 - Posted by: Jeff & Charity @ CF Snohomish at December 15, 2011 9:08 AM

50/M/180
Sub'd
15 lbs dumbbells x2
20 lbs dumbbells x1
Si
Crunchs
Knees to chest dip bar

Comment #160 - Posted by: IBZIM at December 15, 2011 1:24 PM

9:55 Rx'd

* GHD's were the worst part surprisingly...

Comment #161 - Posted by: MarcusG 30 5'9" 155 at December 15, 2011 1:26 PM

Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar
11:15

Comment #162 - Posted by: RHJ at December 15, 2011 1:57 PM

F/41/5'4"/117
12:19
used 20lb DB
inverted situps, no GHD

Comment #163 - Posted by: Heather Szabo at December 15, 2011 2:08 PM

36/m/189/6ft

13:47

Comment #164 - Posted by: Vinsanity at December 15, 2011 2:53 PM

Had to hold on to rack with opposite hand to maintain balance. Knee raises.

Comment #165 - Posted by: Elliott Harding at December 15, 2011 3:59 PM

31.30. had to hold on to rack with opposite hand to maintain balance. substituted hanging knee raises.

Comment #166 - Posted by: Elliott Harding at December 15, 2011 4:01 PM

M/44/5'11"/195

3 rounds

15 30# Dumbbell squat snatches-right arm
15 GHD sit-ups
15 30# Dumbbell squat snatches-left arm
15 Toes to bar

18:00

Comment #167 - Posted by: nutfam at December 15, 2011 6:36 PM

m/43/195/5'11"
row 500

Three rounds for time of:
20 pound Dumbbell squat snatch, 10 reps, right arm
10 GHD sit-ups
20 pound Dumbbell squat snatch, 10 reps, left arm
10 Toes to bar
14:21

after 1st set, did power snatch, tweaked knee a bit

Comment #168 - Posted by: slowweak at December 15, 2011 6:51 PM

9:45 @ home

Comment #169 - Posted by: JDisch at December 15, 2011 7:49 PM

Completed as Rx'ed.

Total time = 18:16

Comment #170 - Posted by: fosterww98 at December 15, 2011 8:09 PM

Completed as Rx'ed.

Total time = 18:16

Comment #171 - Posted by: fosterww98 at December 15, 2011 8:09 PM

13:04 as rx'd

Comment #172 - Posted by: Marky Mark at December 15, 2011 10:24 PM

Warm up:
3rds
30' high prwoler push
30' low prowler push
10 OHS w/ dowel
3 pos HS iso hold (5s)

Then

12:10 as rx'd

Snatch Balance
3x 95
3x 135
tried 185 but was met with fierce resistance (no where near pr... just tired.)

Comment #173 - Posted by: JoeR at December 16, 2011 4:52 AM

25# DB Pwr Snatch

12:57

Comment #174 - Posted by: ferb44 181# at December 16, 2011 7:32 AM

GHDs were done using a tracker trailer wheel, and T2Bs became K2Es somewhere around mid-2nd set:

12:37

Comment #175 - Posted by: JK m/28/215/5'10 at December 16, 2011 1:03 PM

Used 35 Kb and finished in around 14. Could have gone a lot harder. Just kinda feeling crappy.

Comment #176 - Posted by: Cm at December 16, 2011 9:07 PM

12 min 15

Comment #177 - Posted by: Mitchell at December 17, 2011 8:43 AM

As Rx'd.
14:49


Mrs. Miyagi
25# DB and 2x butterfly sit-ups. Rest as Rx'd.
17:44

Comment #178 - Posted by: Miyagi m/31/170.2# at December 17, 2011 10:04 AM

Subbed 30 ab mat sit-ups for the ghd's

Rest as rx'd

18:02

Form was horrible on snatches

Comment #179 - Posted by: al deezy at December 17, 2011 10:11 AM

At home, so had to improvise. Did ohs with 25lb plate subbed for snatches that degenerated to single arm thrusters with 35lb in the last round.
22:18

Comment #180 - Posted by: ScottMacArthur at December 17, 2011 2:17 PM

11:52

Comment #181 - Posted by: Pacers at December 18, 2011 3:47 AM

11:52

Comment #182 - Posted by: Pacers at December 18, 2011 3:47 AM

11:11 subbed 30 situps for GHDs and scaled dubbell to 8 kilo kettlebell

Comment #183 - Posted by: Trevor at December 18, 2011 2:08 PM

M/32/5'7"/173

18:03

Comment #184 - Posted by: Mark S. at December 19, 2011 12:15 AM

19:50 with 30#DB

Comment #185 - Posted by: fathertyme 33/m/6'/170 at December 19, 2011 6:46 AM

15:52 as rx'd

Toes to bar slowed me down on this one

Comment #186 - Posted by: Cleveland at December 19, 2011 8:54 AM

15:53

Comment #187 - Posted by: gmm at December 19, 2011 9:06 AM


12/18/2011


16:44


Comment #188 - Posted by: TommyKrackCorn at December 19, 2011 12:20 PM

CFWU x 3; std

#30 DB; Swiss ball GHDs; little squat in my snatches

14:29

Comment #189 - Posted by: F15E_WSO/M/49/72"/180 at December 19, 2011 12:52 PM

As rx'd.

16:25

Some snatches were probably not as deep as they should have been, but I was quite smoked nontheless. Snatches were unbroken until last round when they were 10-5. GHD's all unbroken. Toe to bar unbroken in round 1 then 10-5.

Comment #190 - Posted by: clark at December 19, 2011 1:47 PM

12:51

Pack
Three rounds for time of:
10kg Dumbbell squat snatch, 15 reps, right arm
15 Sit-ups
10kg Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

Comment #191 - Posted by: JT at December 19, 2011 4:12 PM

m/38/5'9/180
CFWU-1. Shortcut since I slept in.
16:55
T to B pretty tough. Couldn't kip very well on last 2 rounds. Snatches not bad when I floated wrists. Need to go faster on snatches.

Comment #192 - Posted by: jrm at December 19, 2011 6:04 PM

In the picture, wouldn't the "tight shoulders" be more of a result of tight lats? Seeing as how the latissimus dorsi is responsible for shoulder extension, lack of ROM in shoulder flexion would indicate tight extensors...?

Comment #193 - Posted by: Ted Lavarias at December 20, 2011 5:30 AM

16 27

Comment #194 - Posted by: PaulDiane at December 20, 2011 9:05 AM

16 27

Comment #195 - Posted by: PaulDiane at December 20, 2011 9:06 AM

M/33/5'9"/150

As rx'd

17:09

Comment #196 - Posted by: Antun Karlovac at December 20, 2011 12:43 PM

Subbed dumbell snatches as I do not seem to have the right hip/shoulder flexibility to do the squat snatches

12:48

Comment #197 - Posted by: Daniel at December 20, 2011 1:27 PM

11:42

Comment #198 - Posted by: MikeyPaul/m/29/170/5'8" at December 20, 2011 5:55 PM

17:45

Comment #199 - Posted by: Abhi at December 21, 2011 8:32 AM

3 rds 3:18, 5:30, 4:27. Abs started cramping on t2b rd 2
13:16

Comment #200 - Posted by: ecp2 at December 21, 2011 6:47 PM

15.14

Comment #201 - Posted by: JonNYC 43/M/175/5'11 at December 27, 2011 5:32 PM

10lb snatch
7 ghds
7 knees to face level
3 rounds
9:35.

Comment #202 - Posted by: Montana03 at January 2, 2012 1:19 PM

18:15 as rx

Comment #203 - Posted by: SF at January 4, 2012 5:21 PM

13:37
GHD on gym ball

Comment #204 - Posted by: zenoperegrinus at January 16, 2012 12:15 PM

m/33/5'8"/170lb

12:19 rx'd

Comment #205 - Posted by: Adam Hamm at January 30, 2012 11:48 AM

subbed GHD for Swiss ball

17:58

Comment #206 - Posted by: Manchild at March 18, 2012 2:28 PM

CFWUx2
18:38

Comment #207 - Posted by: Doug at April 15, 2012 6:24 PM

19:50 rx'd.

Comment #208 - Posted by: J.Wood at October 9, 2012 12:29 AM
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