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

is there a demo video for this WOD?

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 ;)

I like the proverb lol!!

That's me; tight shoulders :(

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

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

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

@Rich, maybe ;)

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

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

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

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

#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.

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

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.

15:46 rx'd

m/46/185

12:31

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

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?

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

@ #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?

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.

Rx'd - 13:33

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

30 lb db, 13:13

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

16:31

Tough one. 12:18 as rx

14:24 - as Rx'd

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

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.

12:52

12:28 rxd

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

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.

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

25:06

20 lb DBs

As rx'd
18:45

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

M/26/5'11"/180

14:29 - 2:29 slower than target

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

male/23/ india

instead of 35 pounds used 20 pounds,
time 16.30

roshan: 25/india

time: 12:07

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

14:24

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.

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

15:36 used 1 pood kettle bell.

M/51/1-1-06

"Helen", 1 Pood

11:28 (PR by ~1:20)

10.30

M/26/185/5'10"

Rx'D 9:04

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

18:40 as rxd

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

14:56 as rx'd

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

9:20 rx'd

Scaled to power snatches. Rest as Rx'ed.

12:27

Very nice PR bingo.

As rxd
15.28

Scaled to power snatches. 25# dumbbell.

13:05

15:13

m/38/6'1"/200

19:04

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

M/27/5'11"/188

Sub'd 60 degree decline situps for GHD situps

11:56

RX

19:37

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

7:56.1

10:40 rx'd

@ 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

As close as I could get:

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

12:04

M/37/5'10"/175

17:00 rx'ed

M/34/6'3"/200

13:56

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

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

As rx´d. 11:59

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

Excellent proverb!

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

Subbed 25# Dumbbell

13'29"

To Matt H. /#67

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

As Rx 9:24

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

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

M/26/5'7"/137

As Rx'd: 14:29

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

17:23

M/19/6'0"/222

10:58 rx'd

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

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

17:41

sub- 50lbs PS
12:12

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.

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.

11:47 Rx.

Run 400m, CFWU x 1

14:59 as Rx.

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.

M/16/133

13:38
30lbs dumbbell

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

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

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.

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

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

M/34/5'7"/195lbs

Rx'd 13:41

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 :(

17.52 as rxed

10:18 w/ strict Abmat SU for GHD

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

48:01

M/22/5'10/165

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

20:48 as rx'd

14:55 rx

@Dawgsrus, big ups for sticking that one out

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.

11:15
Abmat situps

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

Power snatches w 30lbs
did ghd on bench

8:53

m/40/148

13.20
superman instead of ghd

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

As rx'd 15.29.

15:26 (Left arm was hard)

Jessica - 15:50 (25lbs.)

subbed GHD situps with over bench situps

19 minutes

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

F/33/170

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

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

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

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.

22:15 rx

16:42 as RX'd.

12' Rx- 35# kb for squat snatch

M/36/155#

11:03 rx'd
py

8.57

No squat in the snatch and sit ups for t2b

22/m/5'11"/169

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

squat snatches didn't feel good on my shoulders

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

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

11:50

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

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

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

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?

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

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

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

F/41/5'6"/145

15# DB

17:30

18:30

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)

13:30rx

@ 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.

Sean 23.23
Lorie 31.51

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

Scaled to 20lbs with ab mat sit ups.

20:57

12:02

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

32 yom, 185 lbs

14:27

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...

8:42

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

M/41/180

22:13

12:59

Nice pictures Courtney!

20 minutes,

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

20minutes on row. 506Kal

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

as rx'd (15kg dumbbell):

16min

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

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

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

15:34

M/43/190

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

16:06

Jeff @ 2.0
9:21

Jeff @ 2.0
9:21

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.

C-
10 min
20# DB

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

9:55 Rx'd

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

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

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

36/m/189/6ft

13:47

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

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

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

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

9:45 @ home

Completed as Rx'ed.

Total time = 18:16

Completed as Rx'ed.

Total time = 18:16

13:04 as rx'd

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.)

25# DB Pwr Snatch

12:57

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

12:37

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

12 min 15

As Rx'd.
14:49

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

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

Rest as rx'd

18:02

Form was horrible on snatches

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

11:52

11:52

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

M/32/5'7"/173

18:03

19:50 with 30#DB

15:52 as rx'd

Toes to bar slowed me down on this one

15:53

12/18/2011

16:44

CFWU x 3; std

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

14:29

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.

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

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.

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...?

16 27

16 27

M/33/5'9"/150

As rx'd

17:09

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

12:48

11:42

17:45

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

15.14

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

18:15 as rx

13:37
GHD on gym ball

m/33/5'8"/170lb

12:19 rx'd

subbed GHD for Swiss ball

17:58

CFWUx2
18:38

19:50 rx'd.