Is that 10 total or 10 per arm

Derick: watch the demo

Derick: OK it really didn't show on the demo but...with those times for 4 rds I would say U R PDQ if U can knock it it out in that time even alternating arms as the demo showed for a total of 10 reps combined B4 U run!

8:49

Scaled dumbbell snatches to 25kg

Hey Caine! Just a quick question for you. How old are you and what is you current place in you regional event?

scaled to 26kg db
5 minutes

Scaled DB 65# 3:33

Scaled to 80# DB snatch
5 sets in 8:10
Misread and thought it was 5 sets. Oh well, great workout CF!

Does anybody know whats the name of the song in the Pull-Up-Mechanics video? Shazam doesn't find it and neither does Soundhound. Thx in advance.

SCALED: 4 RFT - 60lb KB snatch x 10, 100yd sprint
4:50

m/46/185

70lb dumbell
subbed 150 jump rope for 200m

10:37

Mary Beth you are my hero. Does anyone else realize how amazing it is to compete with twenty somethings at our age? Kick some ass Mary Beth!

M 32/71/170
4:18 60# dumbbell

M 25/67/193
5:05 60# dumbbell

M 26/72/205
5:35 60# dumbbell

FOB Fenty, Afghanistan

go mary beth! you're a stone cold bad ass.

4:50 4 RFT: scaled-60# kb snatch x 10, 100yd sprint

What is a fair sub for the sprint? The only place I have access to a 100lb dumbbell is at the gym and my gym is pretty small. (if he mentions a sub in the video I'm sorry I'm on my phone and can't watch it)
Thanks.

I think it is 10 total with alternating arms since they tend to be quite literal in their workout postings. Did not see a sub for the sprint, they seemed to do a version of suicides... could just run over to a treadmill and do a quarter mile if there is one?
Hope this helps.

200ft not m, that's ~.04mi on the treadmill instead.

As required 14:13 28m 190lbs

4:40

50lb. DB

FOB Salerno

2012-05-05: 3:40. 62#. 22:12@400m/71#X8.

Thanks for posting the mechanics video. I developed a bad shoulder injury during a pullup wod a few months ago. I thought it was from kipping/high reps, but I totally have the head tilted backwards and arched back posture. Poor mechanics did me in :( Recovering slowly and hoping it's not a rotator cuff injury. Good stuff to know.

M 29/66/170
5:35 50# dumbbell

Added for extra sweat:
10 Glute/Ham Developer(GHD) sit up
Row 500m
for 4 Rounds

11:58 subbed 90 lb DB and 100 yard sprint

Sub 80# Dmb (largest at my Station) for 12 reps (20% more for 20% less weight).

6:06

39M, 212#, 5'9"

8:50 did the 200 ft sprint using my new big dawg sled pulling 90lbs

35m/5'9/148lbs

25 m 255lbs

Scaled 70# db and doubled the run to about 450 ft

6:30

First ever Crossfit....

Sub 55lb DB

8:43

26m, 182lb, 5'10"

So... make sure I have this right:
1) db snatch 5 w/ea arm alternating for 10the reps
2) 200 ft. Sprint
Repeat for 4 rounds, so one completes a total of 40 snatches?

DAY 2

15, 12, 9 reps of:
1 RT Arm DB Thruster - 45 lbs
1 LT Arm DB Thruster - 45 lbs
Strict Chin Ups 

6.14

So I am rather unrefined...lol in the SNATCH.. However I am pleased to report that I can do a dumbell Snatch so so soooooo much better than a barbell Snatch which I am not sure why... I didn't go balls out on this WOD but feel I could have had a way better Time if I had.. I wanted to focus on having clean movements... since I do not do the Snatch very often..

I had a time of 6:24 seconds.. at 30 KG which was the heaviest dumbell I had available.. I feel I could have done this as prescribed without much of an effect to my time... Great wod.. would have liked to have some box jumps at the end.. I almost did a few just for GP but I was hungry and chow hall was closing... TAG UR IT

3:23

The pull-up mechanics guy looks like Will Ferrel

Hooray for Mary Beth! That is outrageously awesome. Is it OK for an old boy to say "you go girl?"

Any questions about this workout can be found:

http://games.crossfit.com/workouts/regionals-individual

Event 3 tab, great video.

40#

7:11 my 200ft sprints turned out to be about 900 meters. oops.

M/23/178

5:53
40# dumbbell , ran 400 or so feet instead
I don't really do snatches and didnt wantto hurt my rotator cuffs so I used a lower dumbbell to find a good starting number.

M/26/155/6'
4:34 - Was resting longer than should have between rounds because i thought it was five rounds, so paced for 5... realized 4 rounds when friend stopped at 4... Fail.
50# (Turned out to be too light)

Four rounds for time of:
100 pound Dumbbell snatch, 10 reps
200 foot Sprint

4:14

22/M/5’6”/160
CFBD: 2/27/12

M/52/153/1-1-06

Comet version of Regionals WOD 2

Run 1500M
50 One-legged squats
30 Hang Squat Snatch 95/65 (had to scale)

19:19

@ #33 - Thanks! Just what I needed to know.

f/31/5"5/138

35 lb.

5:45

thinking of subbing jump rope for the sprint.. pretty sure if i sprint imma pull a hammy or something.. Suggestions ? 60 sec?

Subbed:
800 meter run, then:
21-15-9
box jumps (24")
power snatch (75 lb.)
pull-ups, then:
800 meter run
21:11

3:51 at 70lbs

F/42/177/5'11"

45# dumbbell
Sprints were to the end and back of an elementary sports field.... So 150 - 200 yards

6:56

5:54 - 50# DB

M/41/5'10"/178

06:35
Used a 50lb dumbell so I doubled the reps did 20 instead of 10

Question: Have been crossfiting for a little over 4 years and would say i am an above average performer still making respectable gains. I have noticed though as i look at more and more athlete profiles competing in the games that they do multiple workouts per day? I stick to main site programing 3 on one off. I wonder how these athletes that do this avoid over training and what does there programing consist of? Is there something the top performers are doing differently than us general population folks? makes you wonder? Oh by the way I hold a strict Paleo diet as well.

5 x rds, 10x 95lb snatch, 10x pullups
4.2 mile run to park/ride

80lb db/220': 7:02

100# was a struggle even warmed up and fresh so 80 became very hard and I even missed a rep. Challenged me lungs!

as rx'd
11:24

@ #43 - I had the same delema, main site is awesome, but I was finding a need for a structured strength regimen. Search the affiliate section and look for one that has a buy in (usually strength) a main wod and a cash out (usually a skill practice), if you gradually ramp up (your body will decide) you should benefit. personally I found Crossfit Altitude has everything I could ask for with great structured variance. good luck.

Subbed 1.5 pood KB.

3:50

5 rounds:

40lb kettlebell snatches x 20
Run 400m

21:36

F/26/5'6"/240#

8:54 Min with 20lbs weight. Felt bad for only being able to use a 20lbs weight so I carried it over my head for the quarter mile walk back to my place from the field I worked out in.

25 / M / 5'9" / 132lbs

45lb dumbbell

7:16

DG

46/F/5'2"/115

15 dumbbell

7:14

Beginning second month since TKA
Modified WOD with deliberate and controlled form
Two rounds of:
20kilo Kettlebell Dead Snatch, 10 reps
¼ mile on my exercise bike
4:36
Physical therapy: ROM exercises
M/54/6’/205

m/25/6'2"/187

80 lb DB

8:33

Prob could have done 100 but first time doing barbell snatch so didn't want to hurt myself. I'm happy with 80.

subbed 80 lbs. 6:30.

Subbed 80 lbs dumbbell

9:06

A.M. - Run 5k
23:49

P.M. - Power Snatch 10-10-10-10-10
75-85-95-105-115

5min 13sec
This workout was really fun! I had a few people watching me do this on the flight deck! Asking what was i doing! Simple: CROSSFIT!!

RX'd

3:38

29/6'/195
Whitaker
Scaled 75lbs
200 ft sprint
5:00

36/6'/195
Shade
Scaled 50lbs
200 ft print
3:35

18kg db
5:27 mins

M: 50lbs (max in gym) 5:52

F: 20lbs 6:37

My last wod for awhile. I only had a 15lb KB so I did the sprints with it to make it a little more challenging. I did roughly 300ft sprints(about 50m back and forth). 2:41.2

used 60lb db (heaviest I have) for 15 reps per rd
run was more like 300 feet

8:56

50lb 6:10 up and down basketball court

completed on 5/6/12, scaled down to the "Pack".
Four rounds for time of:
50 pound Dumbbell snatch, 10 reps
200 foot Sprint
4:14

3:51 @ 40lb (heaviest we have)..
running in the mud <3

8:13 RX'd

33 yom, 190 lbs

7:24

scaled snatches to 75 lbs

From Saturday,

50# one handed snatch,
200 feet sprint

3:40

M/22/5’10”

M/44/5'11"/195

4 rounds
10 60# dumbbell snatch
200' sprint

6:01

?mins
scaled/sub'd: standard snatch (two hands) 10 reps with 68 lb bar
m/55/155

used 65# db

5:36

5:19, with 50#.

Scaled to 75# snatch

11:41

approximately 9 mins (had to use analog clock), using 85 lbs. db

70 pounds - 7:49

50# DB snatch x 20. Rest as Rx'd.
5:40

Mrs. Miyagi
20# DB snatch x 20. Rest as Rx'd.
5:43

M/27/167

80lb DB - ran 200m instead of 200ft :( 9:40

2 Mile run
14:20
Then
3 Rounds of 10 Hang Snatch
85#

8:55 @ 70#

Brenda 3:24 (10)
Jesse 3:01 (25)
Anita 2:48 (30)
Rachael 2:34 (25)
Morrow 3:46 (35)
Ben 3:03 (30)
Chris 3:24 (55) - all right arm, done in gym

Partner - alternating rounds
Bubs/Caitlyn 5:21 (20)
Alison/Amanda 5:20 (15)
Aaron/Connor 5:48 (5)
Jason/Ricky 4:48 (15)
Mrs Pip/Mrs Carey 4:24 (15)
Angie/Crystal 4:25 (5/10)
Renee/Hannah 4:37 (15)

5/7...14:32...166/174/163cal
62.5# db quarter squat snatches
Look forward to doing this again soon to measure improvement.

Scaled to: 50lb KB go Jon @M/42/5'8"/168 for 3:04
And 30lb KB for JB for 4:18

Four rounds for time of:
50 pound Dumbbell snatch, 10 reps
200 foot Sprint

tt = 5:46

28/m/5'11"/180
As rx'd
14:21

Wow, Heavy! Couldn't string them together close enough. I didn't want to fail or drop them on my head.

with 60#

5:18

6:01
scaled to 32.5kg DB
@ globo gym

50# DB snatch x 20. Rest as Rx'd.

7:51

Sucked ass! Short wod however!

Mary Beth! You are absolutely AWESOME!

Thanks for keeping me honest and making me realize that age means NOTHING!

70# Dumbell

7:06

That was enough weight to have the desired effect!!

M/6'/168/38 yrs

5/11/12: 65# 6.56

I got to watch every event this past weekend with Mary Beth participating!!! It was awesome!! She is really super nice too and just flat amazing to watch!!

80# Dumbell

6:36

Possibly could have gotten 85#

scaled to 55 lb dumbell
23/m/209#- 5:09

M/31/213

Subbed 55# dumbbell
8:30

10 snatches, 55lb dumbbell
20 double unders
4 rounds
12 minutes

3 rounds plus a 200 foot sprint. 85# dumbell.

14:49

3:45 with 70#

1 arm power snatch
25# 20
40# 10
55# 10
70# 4

scaled to 70#
.05 mile walk/run/sprint on treadmill

time: 9:44

m/41/5'8/240

as rx'd: 10:35

10.42
100 jump rope reps, no running

subbed 60 lbs. and 10 push-ups for sprint

15:03

subbed to 80lbs - 5:32

As rx'd. Completed 2 full rounds + 1 snatch in the 10-minute Regional time cap.

This was a fun one to try. I was hoping to get through one full round, so I'm pleased with this. Snatches seemed to get a little easier as I went on - first round time was 5:30, second round was 4:00. Right-handed snatches were okay, but struggled with the left-handed ones - seemed to be partially grip-related. Really had trouble keeping a good grip on the dumbbell through the initial pull of the snatch.

CFWUx2
12:35
Scale to 85lb dbs

M 6-2, 190, 63
Did DBS with 65 lbs, ran 250 feet.
8:25
Great workout program.