Is it better to go as hard and fast as you can at the start of the WOD and blow yourself out in the first 2 mins or is it better to pace yourself from the stary to get a faster time? What would give the better conditioning effect?

ive been stalking the site for half an hour waiting for the wod.
its been a little over a year and yes yes i am obsessed.
i cant wait to do this tomorrow!!!!!

Good to see Durango has a Crossfit now! Brings me back to my old Fort Lewis College days.

31-m-pa 5-8 197
Did 0.6 mile and the 100 pushups and 10 snatches. Took me 17 minutes. Terrible.

Can we see a video of Josh rocking the main site Wods?

100 hand release push ups like kristan?

that's a pretty remarkable time by josh. would love to see it!!

11:24

get ready for the shock of not being able to get your arms overhead to snatch after 100 push ups. a real shocker.

my pushups were not hand release... that would have slowed me down significantly

Does anyone know where you can buy the bolts that fit in the side of the 45lb bar?

Butt test. Classic.

Really good WOD demonstration. The last two days have been excellent. I particularly appreciated how she talked through the logic of jumping position for snatches

Gonna make it an even mile

Gota make the run worth running

I'll try this again...:) Are there additional workouts on top of the WOD that you all do? The WODs alone are great, but I notice some of the guys are ripped and big. Just wanted to know if there is more I should be doing. Thanks.

@13 abs are built in the kitchen, period. If you want more muscle, eat more protien and do a higher percentage of the WODs with weight that really slows you down ie. if in a metcon it calls for 3 reps of whatever, use your 3 or 5 rep max weight.

@steve

nope, do the wod at full intensity. rest, eat well, repeat.

if you can go 3 days on, 1 day off, all the time, with full intensity, you're a better man than i...

...gunga din.

I agree it'd be nice to see Everett hitting the wod, does he split snatch in wod's or just oly comp's?

can not wait for this workout! my second official day on crossfit and i am lovin it soooo much! this is a great workout, the pushups are gonna rock

m/25/5'11"/175

6:32

As Rx'd
Camp Dwyer AFG

21'20"
3'57" for the run
Push ups always slow me down
dropped 60 kgs 3 times
went down to 50 kilos (meh...)

as Rx'd
12:41

18:47
55kg snatches
hand release push ups

11:20
hand release pushups and squat snatches

13:41

m/46/185

16:10

M/31/210

11:58 Afghanistan great WOD not a fan of running but nice mix love upper body workouts.

1000m run, 100 push ups in sets of 5, no equipment so I did 10 KB cleans with 16kilos. 4th day at this.

9:49 scaled
used 95#s snatch was more of a power snatch have trouble squating under bar

Rx'd but had to run and turn around to return to the gym so may have ran a bit further.

14:13

43/m/176cm/74kg

For time:
Row 1000 meters (3:40)
100 Push-ups, release palms
115 pound Power Snatch, 10 reps

13:28

Tried 135 pound snatches in my warm up, but these were way to shaky, even without the 100 push-ups in my shoulders.

i like to get some of these ladies supplements. they have more muscle than 95% of the guys in my gym.

m/29/5'9"/205/

7:27 rx'd it!

11:08 as Rx'd. Started way too slow on the run.

M/41/5'11"/210

1000m run on treadmill
Snatches 65# (first timer)
10:55

M/44/5'11"/195

1000m run
100 push-ups
10 snatches (1@115# & 9@105#)

15:58

Don't have room to run on the FOB and the C2's screen doesn't work so...

Row for 5 min.
100 Push-ups
115# Snatch, 10 reps

25/m/287/6'2"

55 Lb snatch

31:09

F/38/125/5'3
52# snatch
20:37
Pushups in sets of 5, snatches in 1s

Neal, I believe their supplements are work hard, don't complain, eat right, sleep good and love what they do. Try it, I hear it gives great results.

F/41/5'6"/145

55# snatch--back still a bit sore/injured? from DL's

16:52

Are those pushups by Kristen really the correct form? I was told by several Xfit gyms it was shoulder width right about where the shoulder meets the floor.

As rx'd 10:40. Be ready for the snatches after the 100 pushups!

charley, oooooookkkkaaaaayyyy!

#29

I am willing to bet you are wrong.

As rx'd
11:13

M/28/6'2"/225

.63 of a mile
100 push-ups
10 snatches 135 lbs

10:08

"Butt Test" is going to be our "Skill" tomorrow at the box!

"Isabelle" today 95# 2:44
Needed the quick WOD to make some serious me time with a foam roller.

amazing wod demo by kristan. her thoughtful instruction demonstrates why she is one of the fittest on earth! more please!

M/32/6'/240
11:00 rxd

12:50
Hand release pushups
115# snatches

11:20

18:25

#67 Snatch
hand release PUs
(missed several snatches at 89 and 78 first. Snatch was by far the weakest part here, especially after PUs)

25/m/6'2"/215

Ran .6 mi, 100 push ups, 95 lb snatch
11:08

14:14 as Rx'd

Great cue, Kristan, on that launch position, the one done as if you're jumping.

8'11" - not comfortable with the snatches, I think my form is way off. I had to scale it down to just the 45 lb barbell.

8'11" - not comfortable with the snatches, I think my form is way off. I had to scale it down to just the 45 lb barbell.

8'11" as Rx'd- before you get all congratulatory and stuff, know that I had to scale the snatches to just the 45. Barbell. I'm having trouble with my form on the overhead lifts.

20:30

I incorrectly converted 1000 meters to 2.5 miles... I threw up in my post workout shower.

M/26/5'11"/200

Kristan is the bomb! I was going to skip the snatch because I don't want to look like a tool in the gym but after watching the WOD video, I feel a little more confident. Heck, still might look like a tool but at least I'll complete the WOD. Thanks Kristan!!

Huge Hurry had to change WOD
Tn for holiday.
3 rounds
10 (95# Snatch)
25 Pushups
8:50
Then
50 Weighted Sits
10 Pullups

14:35
scaled to 95lb PS.
My arms were done after the game style PUs (which really sucked). I initially started out at 135, but my shoulders could not hold the weight up. There were some technical difficulties which cost me about 2 minutes, which I did not expect to encounter.

Steve,

I suspect some of the "ripped" and "big" guys and girls on the mainsite were so before getting involved with crossfit (perhaps bigger). You could say they hit the ground running in the strength department, but that doesn't mean they wouldn't have got that way doing crossfit.

I think the question is how big do you want to be and how fast? Assuming you're not big (however you define that for yourself), if you want to get as big as possible as fast as possible then do something geared exclusively to hypertrophy. If you want to get bigger while increasing (wait for it....) "work capacity over broad time and
modal domains", then do crossfit.

If you watch the videos you'll notice marquee crossfitters commenting that they sometimes do sessions devoted solely to strength work and then later in the same day do a metcon (Mikko).

I think it matters where you are in your development.

19:10 @95# snatch

Did hand release push ups and snatches at 48 kilos.(struggling a bit with the squat part of the snatch so scaled it down). 10:40.

7:11 for running and 11:30 for the rest

rx 16:46: hand rel pushup, power snatch.
4:18/7:36/4:51

Stupid choice. I got bogged down in pushups and intensity was super low for snatching. I should've gone with ~50-60 pushps and 95-115# snatches. You'd think I would know better by now.

28/m/5'11"/185to190
Accidentally rowed 1000 instead. Hand release on PU. Squat Snatches
26:46

Dang PU

20:25

Snatched 95#

First time doing hand release PU. Quite tedious, it reinvented the PU for me; never again will I do a normal PU.

@ #15 Steve,

There is some strength bias stuff that was put out a couple of years ago. You can look it up on the forums for more information. But I can tell you I have used some it's recommendations and I liked the results I got. Just my two cents.

9:44 as rx'd
The snatches were a lot harder than I thought they would be.

Thx all who replied. At this point I can't immagine doing any other program. I live in AZ and can't wait until 615pm or so to find out what the WOD is. Love this!

15:20 as rx

Modified for me
For time:
Air-Dyn Bike 3000 meters
100 Push-ups
105lb Sandbag Snatch, 10 reps
12:13
M/54/6’/205

14:59

5:33 run was slow I would like to drop a min.
8:12 hand release pu harder than I expected.
1:14 snatches

You will look like them in time when your diet and workouts get to their intensity and stay that way over a period of time. Everyone does have a certain genetic ceiling as to what kind of gains can be made, but that's more often an excuse than the fact of the matter. Don't get discouraged, don't get hung up, just stay healthy, injury free, and happy.

@13 it depends on what your goals are. I started with just the mainpage 3 on 1 off program. Now depending on the WOD I usually supplement with both strength and/or skill work before or after the WOD.

M/40/140 10:55 95 lbs and hand release Push ups.

This is the first time I have done the hand release push-ups and I really liked them.

M/36/205/5'6"
11:57 rxd
Worthwhile supplements would be omega 3s, protein powder blend, creatine.

Awesome!! Reminds me of the Iron Horse Bicycle Classic days. Riding with Ned Overend!! Keep up the great work there Durango!

Treadmill run .75 mile
chest to floor push ups, not hand release
115# power cleans, shoulder no likey snatches

12:45

Laura f/49/5'7/140

12:30, 115 lb squat snatch

pushed stroller for run. watching & entertaining 3 year old daughter during push ups & snatches... a little distracting (she's the boss). oh well - that's life :)

15:58 - all snatches at 115 lbs.

M/33/183/5'11"

Scaled down snatch to 95lb, terrible form!
10:23

F/42/136#/5'3"

Weeellllll.......

About 15 minutes for the run, the pushups & the first 5 snatches (65#).....

Then the snatches got UGLY & I finished in something like 39+ minutes. Getting those last 2 snatches took about 20min, all by themselves....

The entirety of my being no likey snatches.

But, I will like them.
One day, I will love them!!
One day, I will shout to the heavens, "Yipee!! Snatches!! Oh, Joy!!".

Alack & alas, that day was not today.

12:20 95#

Chest to floor push ups, disengaged muscles but didn't reposition hands each time.
95lbs power snatch.
12.15

Subed 1500m row with run and only 65 on snatch

11:53

7.36.

did not do hand release press ups, chest to floor though. no barbell so did 30kg dumbbell snatches, 10 on each hand.

F/28/5'2/115
15:09
push-ups in sets of 10
30# snatches

m/17/6'0"/185lbs
22:15
made it a mile run, 95lbs snatches. i really suck at pushups

50/M/178
Sub'd
115 snatch
17:24

Awesome WOD. Def need to do this in the near future.

New to Crossfit (4 months) and Im hooked.Would love to talk to other crossfitters around the country and get advice on anything that will make me a better CF'ER. Please feel free to hit me up. 28/m/Los Angeles. Any advice on diet/wods/gear would be appreciated.

bchalmers213@yahoo.com
Skype: braden.chalmers

M/43/158/5'8"

16:23

.62 miles on treadmill
100 push up
10 (sloppy knees dropping to the ground) snatches @ 75#. Arms and shoulders shreaded after upsh ups.

Great Wod

M/33/6'1"/185

1000m
100 push-ups on knees
3 rds 15 kettlebell overhead swings 35 lbs
27:19

still getting shoulder back in shape. workout #2 after signing up for Minneapolis GoRuck Challenge in May.

M35/5'4"/145lbs
Subbed 115lbs for snatches
14:48
Started snatches with 135, but after 3 fails, dropped back to 115

9m35s with power snatch

9:49 as rx'd

@ ken #8, I was shocked by failing my first attempt at the snatch after the 100 pushups as well, regained my composure and powered through the reps after.

10:11

M/34/6'3"/200

11.33 Rx'd.

27/m/175
11:08. As rxd... I hate running!!!

M/34/5'7"/195

1000m run
100x hand release pu's
10x 115# squat snatch (125 is my 1rm)
time: 15:51

17:32 at 95 lb. on snatches.
Push ups killed me again. Started at 115, but no way I could get it over my head. This workout was not a confidence booster for sure.

22:25 as Rx'd. Failed on the first 6 snatches, got 5. failed on the next 7. got 3. failed 2. finished 2. So bad. Can't wait to hit this again.

M/51/153/1-1-06

"Short Stubby Nancy"
5RFT
Run 250M
135# Front Squat 10 Reps

16:54

17:00
Snatches are hard after pushups-Kris Clever was right. Failed on 10-15 reps. Just could'nt get it done.

M/39/6'1"/205#; as PX'ed w/run on gravel track, 4*C, 660m elev; 4:21/4:54/3:12 = 12:27

33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 5 HSPU per round
Snatch 45lbs x 5-5 65lbs x 5 85lbs x 3 95lbs x 2 105lbs x 2
Jog 400M.

18:36
1000M on treadmill
95lb snatches
Foam roll after

Steve@#15 and Mike@#60: strength bias info ...
http://journal.crossfit.com/2009/02/crossfit-strength-bias.tpl

Used 50kg and did hang power snatches

10:51

M/43/6'2"/182

As Rx 10:58

M/168#/37yrs/6'

this was my 2nd workout in a row, and i am new to crossfit. my time was 14:36:01. i used the treadmill at 9.5 speed, and 135lb snatch (but my form is horrible and would make most seasoned crossfitters shake their heads and laugh at me). but atleast I made the attempt!

Jeff @ cf cashmere
11:19

2t @ cf cashmere
95#
12:00

15:02
Hand release pushups
105lb snatch's (technique needs work so followed up with more at lower weight)

20:45 (Snatch was very hard after push ups)

subbed 1250m row for run, others rx'd
10:05

Rx 12:35

11:07, 115 lb squat snatch.

did it earlier with the same weight and pushing a stroller and watching my 3 y/o in 12:30.

1000 meter barefoot run
100 push-ups
10 RH dumbbell snatch
10 LH dumbbell snatch

25 min

M38/6'1"/185lbs
8:15.7 (95lbs snatch)
Run on treadmill at 15km/h
As always a great wod

24.11. Ran level 7 on precor treadmill at work. All pushups had hands off floor in bottom position. Had to snatch 65, could not get the weight behind me.

17:21
1000 m : 3.45
30 kg snatch

M/26/5'8/190lbs

12:33
I did hang snatches (135lbs) since I couldn't hit the ground with the weights

For time:
Run 1000 meters(.63 at 2% on treadmill)
100 Push-ups
95 pound Squat Snatch, 10 reps

did lighter squat snatch instead of heavy snatch

14:48

Rowed 1000 meters
scaled snatch down to 75 lbs

16:36

16:42 95lbs snatches

As rx'd
14:46

Hand release

Then

Bench w/ banded DB
5-10s hold at top-5-10s hold at top-5

45# dbs
65# dbs(made it to #6
45# dbs (made it to #12)

Then
3rds
10x back xten
10x poor man's leg curls each leg
5x knee jumps

Skipped. Christmas shopping as Rx instead.

Warm up
Pull up 3x10
Dip 3x10
Squat 3x10
Crunch 3x45
Push up 3x5
Superman 3x25
Time - 15.40.31
Notes: Furst time with WoD. Snatch form was horrible - used 75lbs.

11:05 @ home

12:55 w 95 lb snatch. Need to practice snatches.

18:46 rx

18:51 @95lbs

13:48

run on treadmill, power snatch. First time doing push-ups the CF way - much more difficult.

20:53

Had to stop after the push ups got a stinger in my neck...did the lift hands off the floor push ups

M/40/188

14:10

Scaled the snatches to 65lbs power snatches. I suck at snatches.

M/65/190-For time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps (wt scaled)- 99lbs(F),
67x2(both not deep enough), 56x7- 15:24

used 125 for snatch, reg milt pushups

11:08

16:34
hand release PU, squat snatches (most caught high w/ OHS)

12:55. 95lb snatches... I know, have to improve that aspect...

14:40ish, subbed elliptical for run, and had to run downstairs to do the rest of the wod

also, did 2 reps at 135, then went down to 95

11:15 Rx'd

* snatches all singles....

13:35 subbed with rowing 1000 meters.

used 125, and did milt pushups

11:08

m/39/6/190
Sub'd run with 1000m row
Scaled squat snatch with 95#
11:55

f/30/501/140
Sub'd run with 1000m row
Scaled squat snatch with 65#
12:42

18:00- 75 lbs snatch

15.27 after 2min recovery from yesterdays WOD..pushups were a real struggle..

9.58 with no weight on the snatch, just my galvanized steel bar

22/m/5'11"/169

32 yom, 185 lbs

11:09

scaled snatch to 75 lbs

2011-12-23: 20:07. 115#.

16:47 as rx'd

18:00- 75 lbs snatch

Day 2 back after 3 months off - as rx'd:

16:14

(ran on 8mph; push-up sets 15-15-10-10-10-10-8-7-6-5-4; snatches 5-3-2)

Day 2 back after 3 months off - as rx'd:

16:14

(ran on 8mph; push-up sets 15-15-10-10-10-10-8-7-6-5-4; snatches 5-3-2)

10:33

Scaled to 80lb snatches. Avg HR 167, peak 186.

M/17/6'0"/169
10:30

M/29/5'7"/180

7:50

as rx'd @ home

14:22

0.7 mile run in lieu of 1000 meters, 100 Push ups, then 10 snatch @ 135lbs. Total time 8:04. The 0.7 mile run took 4:39.

1000m Run (4:15)
100 pushups (50,25,10,10,5) -regular pushups
10 Squat Snatches, 85lbs

9:31

went lighter on snatches, had trouble w/them in warmups, need to practice!

m/45/6'4" 180

65# power snatch into OH squat. Rest as Rx'd.
18:03

Really difficult time with squat snatch movement. Changed to 65# power snatch into OH squat. Still had a difficult time with OH squat.

Mrs. Miyagi
65# squat snatch. Rest as Rx'd.
14:40

1000 m run- 100 push- ups- 45# snatch
11:41
F/33/127/5'1"

95lb 10:51

14:22 with 115 lbs

14:22 with 115 lbs.

M/42/5'8"/167
Modded a bit to:
Row 1000 meters
Run 1000 meters
100 Push-ups
70 lb pound Snatch (2x35 DBs), 10 reps

12:30

11:43 games push ups

12 min amrap from uscrossfit.com

12 bb hang squat snatch 30/20
10 box jumps
8 burpees
6 DL 155/125

4 rds. + 12 bb hss +10 box + 2 burpees

19:50, 95lb snatch (28 Dec '11)

115# Snatches

11:59

Pushup need better stamina...

m/38/5'9/180
CFWU-2 @ Triangle
12:48
Pretty good job with runs. Pushups broken real bad after 1st 40 - mostly 3+2
Snatches pretty bad at beginning. Lots of fails. Better when I changed wrist position on setup, look at ceiling on extension. Got back on heels better that way.

For time:
Run 1000 meters
100 Push-ups
45 pound Snatch, 30 reps

13:32

M/34/5'9"/150

Did this on 12/26/11.

Scaled snatch to 95lbs. Did games-style push-ups (hands off floor at bottom).

15:40

For time:
Run 800 meters
75 Push-ups
65 pound Snatch, 10 reps

tt = 12:09

19:00
scaled snatches to 115
Run was broken with a couple of fast walks
Pushups broken 30-20 then quite broken 10's then 5's until we reached 100.
Snatches were not full squat snatches and were broken 5 and 5

10:20
95 lb power snatch

40 push ups to begin the set

10:02.....replaced snatches with cleans

16:01
Attempted 135# snatches but shoulders were way too tight; dropped to 115#

14:50 (Game Style Push-Ups)

13:17, Power snatch, push-ups were not hand-release

sub 95# snatch

20: 04

10:14

51/m/190

95# on snatch. 15:13

18:55

Had to bump the snatches down to 115

8:31

M/41/178

16:32

14:40
t/m run 1k @ 3%, 15kph
100 push ups
45k sq. snatch, 10 reps (tried 50k but arms were like jelly)

CFWUx2
Burgener
21:08
Failed on first snatch, needed a little rest.