May 5, 2012

Saturday 120505

2012 CrossFit Games Regional: Individual Event 3

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

Lucas Parker 3:40, Chase Daniels 4:17, Azadeh Boroumand 5:13 (70lb db). Post time to comments.

MaryBethLitsheim_Pistol_th.jpg

Enlarge image

Mary Beth Litsheim, 51 years old, 10th place after day 1, South West Regional Women's Individual Competition (not masters).


"Pull-up Mechanics" with Kelly Starrett - video [wmv] [mov]


WOD Demo with Chase Daniels at the South East Regional - video [wmv] [mov] [HD mov]


"Confidence is contagious; so is lack of confidence"
- Vince Lombardi

Posted by Pukie at May 5, 2012 5:00 PM
Comments

Is that 10 total or 10 per arm

Comment #1 - Posted by: Derick at May 4, 2012 6:16 PM

Derick: watch the demo

Comment #2 - Posted by: ian at May 4, 2012 6:21 PM

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!

Comment #3 - Posted by: ian at May 4, 2012 6:27 PM

8:49

Scaled dumbbell snatches to 25kg

Comment #4 - Posted by: Brett (M/23/188cm/77kg) at May 4, 2012 7:29 PM

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

Comment #5 - Posted by: Andy at May 4, 2012 8:36 PM

scaled to 26kg db
5 minutes

Comment #6 - Posted by: franklin bukoski at May 4, 2012 9:57 PM

Scaled DB 65# 3:33

Comment #7 - Posted by: Igor at May 5, 2012 12:37 AM

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

Comment #8 - Posted by: SeanP at May 5, 2012 2:32 AM

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.

Comment #9 - Posted by: Dom at May 5, 2012 2:36 AM

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

Comment #10 - Posted by: ART M/43/5'5"/148 at May 5, 2012 4:05 AM

m/46/185

70lb dumbell
subbed 150 jump rope for 200m

10:37

Comment #11 - Posted by: cosmo at May 5, 2012 4:29 AM

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!

Comment #12 - Posted by: Dan at May 5, 2012 4:36 AM

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

Comment #13 - Posted by: Jacob Deeds at May 5, 2012 4:53 AM

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

Comment #14 - Posted by: ken c at May 5, 2012 5:24 AM

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

Comment #15 - Posted by: ART M/43/5'5"/148 at May 5, 2012 5:53 AM

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.

Comment #16 - Posted by: Michael Rose at May 5, 2012 5:55 AM

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.

Comment #17 - Posted by: jeff at May 5, 2012 6:22 AM

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

Comment #18 - Posted by: Jeff at May 5, 2012 6:29 AM

As required 14:13 28m 190lbs

Comment #19 - Posted by: Nestor Coris at May 5, 2012 6:41 AM

4:40

50lb. DB

FOB Salerno

Comment #20 - Posted by: james.patrick [M/50/66"/135] at May 5, 2012 6:44 AM

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

Comment #21 - Posted by: gs at May 5, 2012 6:52 AM

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.

Comment #22 - Posted by: LurkerSteve at May 5, 2012 7:06 AM

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

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

Comment #23 - Posted by: Nate at May 5, 2012 7:08 AM

11:58 subbed 90 lb DB and 100 yard sprint

Comment #24 - Posted by: Tyler Scott at May 5, 2012 7:29 AM

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

6:06

39M, 212#, 5'9"

Comment #25 - Posted by: Billy Engine 25 at May 5, 2012 7:42 AM

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

35m/5'9/148lbs

Comment #26 - Posted by: Joe at May 5, 2012 7:45 AM

25 m 255lbs

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

6:30

Comment #27 - Posted by: David T at May 5, 2012 7:57 AM

First ever Crossfit....

Sub 55lb DB

8:43

26m, 182lb, 5'10"

Comment #28 - Posted by: Tim B at May 5, 2012 8:20 AM

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?

Comment #29 - Posted by: fargingbastige at May 5, 2012 9:43 AM

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

Comment #30 - Posted by: Jonblaze at May 5, 2012 10:00 AM

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

Comment #31 - Posted by: CELLBLOCK at May 5, 2012 10:12 AM

3:23

Comment #32 - Posted by: Chevas Lamoya at May 5, 2012 10:24 AM

The pull-up mechanics guy looks like Will Ferrel

Comment #33 - Posted by: Dan at May 5, 2012 11:00 AM

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

Comment #34 - Posted by: mas 55/M/150 at May 5, 2012 11:01 AM

Any questions about this workout can be found:

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

Event 3 tab, great video.

Comment #35 - Posted by: Steven at May 5, 2012 11:03 AM

40#

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

Comment #36 - Posted by: tim m/50/69"/130 at May 5, 2012 11:19 AM

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.

Comment #37 - Posted by: David at May 5, 2012 11:44 AM

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)

Comment #38 - Posted by: L. Gillen at May 5, 2012 12:31 PM

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

Comment #39 - Posted by: Dan at May 5, 2012 12:41 PM

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

Comment #40 - Posted by: bingo at May 5, 2012 12:44 PM

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

Comment #41 - Posted by: fargingbastige at May 5, 2012 12:46 PM

f/31/5"5/138

35 lb.

5:45

Comment #42 - Posted by: Christie at May 5, 2012 1:07 PM

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

Comment #43 - Posted by: Jjames at May 5, 2012 1:11 PM

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

Comment #44 - Posted by: SB at May 5, 2012 1:14 PM

3:51 at 70lbs

Comment #45 - Posted by: Magnus 26/5'8"/160-165 at May 5, 2012 1:17 PM

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

Comment #46 - Posted by: JuliePlatt at May 5, 2012 1:24 PM

5:54 - 50# DB

M/41/5'10"/178

Comment #47 - Posted by: CE at May 5, 2012 1:57 PM

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

Comment #48 - Posted by: ChadB at May 5, 2012 2:10 PM

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.

Comment #49 - Posted by: Jeremy at May 5, 2012 3:13 PM

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

Comment #50 - Posted by: Ajax at May 5, 2012 3:28 PM

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!

Comment #51 - Posted by: JeffChalfant 33/175/5'10'' at May 5, 2012 4:04 PM

as rx'd
11:24

Comment #52 - Posted by: Troy at May 5, 2012 4:30 PM

@ #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.

Comment #53 - Posted by: Jason M at May 5, 2012 4:50 PM

Subbed 1.5 pood KB.

3:50

Comment #54 - Posted by: Sinal m/33/5'9"/221lbs at May 5, 2012 4:53 PM

5 rounds:

40lb kettlebell snatches x 20
Run 400m

21:36

Comment #55 - Posted by: D. Peterson at May 5, 2012 4:57 PM

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.

Comment #56 - Posted by: Jenn H. at May 5, 2012 5:41 PM

25 / M / 5'9" / 132lbs

45lb dumbbell

7:16

DG

46/F/5'2"/115

15 dumbbell

7:14

Comment #57 - Posted by: BC at May 5, 2012 5:50 PM

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

Comment #58 - Posted by: Pete In Sun City at May 5, 2012 6:12 PM

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.

Comment #59 - Posted by: Shmitty at May 5, 2012 6:15 PM

subbed 80 lbs. 6:30.

Comment #60 - Posted by: Kyle Bisceglie 45/5'10/180/m at May 5, 2012 6:41 PM

Subbed 80 lbs dumbbell

9:06

Comment #61 - Posted by: IrwinLT at May 5, 2012 6:52 PM

A.M. - Run 5k
23:49

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

Comment #62 - Posted by: B. Rhaly at May 5, 2012 7:31 PM

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!!

Comment #63 - Posted by: Larz Talor RAZZ Rasmussen at May 5, 2012 7:59 PM

RX'd

3:38

Comment #64 - Posted by: Jonesy Boy at May 5, 2012 8:31 PM

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

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

Comment #65 - Posted by: Whitaker at May 5, 2012 10:13 PM

18kg db
5:27 mins

Comment #66 - Posted by: DPL at May 6, 2012 2:16 AM

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

F: 20lbs 6:37

Comment #67 - Posted by: orkun at May 6, 2012 6:36 AM

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

Comment #68 - Posted by: Cphil/26m/69"/165# at May 6, 2012 8:29 AM

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

8:56

Comment #69 - Posted by: Keivn McClellan 50/195 at May 6, 2012 10:20 AM

50lb 6:10 up and down basketball court

Comment #70 - Posted by: Brandon at May 6, 2012 12:40 PM

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

Comment #71 - Posted by: Jason Crocker at May 6, 2012 1:31 PM

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

Comment #72 - Posted by: abh at May 6, 2012 4:06 PM

8:13 RX'd

Comment #73 - Posted by: BH2 at May 6, 2012 4:40 PM

33 yom, 190 lbs


7:24

scaled snatches to 75 lbs

Comment #74 - Posted by: Jeff Weltmer at May 6, 2012 5:18 PM

From Saturday,

50# one handed snatch,
200 feet sprint

3:40

M/22/5’10”

Comment #75 - Posted by: Chris at May 6, 2012 7:48 PM

M/44/5'11"/195

4 rounds
10 60# dumbbell snatch
200' sprint

6:01

Comment #76 - Posted by: nutfam at May 7, 2012 4:54 AM

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

Comment #77 - Posted by: Roger at May 7, 2012 7:12 AM

used 65# db

5:36

Comment #78 - Posted by: JFA at May 7, 2012 7:14 AM

5:19, with 50#.

Comment #79 - Posted by: Kevin C. (M/53/5'11"/175) at May 7, 2012 9:34 AM

Scaled to 75# snatch

11:41

Comment #80 - Posted by: Michael 5'9"/172#/49yo/MI Survivor at May 7, 2012 11:18 AM

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

Comment #81 - Posted by: JK/m/28/5'10"/205 at May 7, 2012 11:32 AM

70 pounds - 7:49

Comment #82 - Posted by: Brett C. m/30/6'0"/170lbs. at May 7, 2012 12:51 PM

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


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

Comment #83 - Posted by: Miyagi at May 7, 2012 3:19 PM

M/27/167

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

Comment #84 - Posted by: Y. Zhou at May 7, 2012 4:27 PM

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

Comment #85 - Posted by: dyagg at May 7, 2012 5:57 PM

8:55 @ 70#

Comment #86 - Posted by: SF at May 7, 2012 6:04 PM

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)

Comment #87 - Posted by: BFCC at May 7, 2012 7:11 PM

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

Comment #88 - Posted by: Mike Scott M/45/5'10"/192 at May 7, 2012 7:14 PM

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

Comment #89 - Posted by: Jon at May 7, 2012 8:14 PM

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

tt = 5:46

Comment #90 - Posted by: fitz997 at May 8, 2012 6:21 AM

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.

Comment #91 - Posted by: justaman - liberty, sc at May 8, 2012 12:37 PM

with 60#

5:18

Comment #92 - Posted by: Callum at May 8, 2012 6:13 PM

6:01
scaled to 32.5kg DB
@ globo gym

Comment #93 - Posted by: tim holdsworth at May 8, 2012 6:52 PM

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

7:51

Sucked ass! Short wod however!

Comment #94 - Posted by: al deezy at May 8, 2012 7:51 PM

Mary Beth! You are absolutely AWESOME!

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

Comment #95 - Posted by: Kat at May 9, 2012 8:56 AM

70# Dumbell

7:06

That was enough weight to have the desired effect!!

M/6'/168/38 yrs

Comment #96 - Posted by: britishfireman at May 10, 2012 9:38 AM

5/11/12: 65# 6.56

Comment #97 - Posted by: JonNYC 43/175/5'11" xfit since 6/08 at May 11, 2012 9:26 AM

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!!

Comment #98 - Posted by: Jen M. at May 11, 2012 2:27 PM

80# Dumbell

6:36

Possibly could have gotten 85#

Comment #99 - Posted by: Purp M/25/180 at May 12, 2012 12:38 PM

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

Comment #100 - Posted by: jake perez at May 13, 2012 2:54 PM

M/31/213

Subbed 55# dumbbell
8:30

Comment #101 - Posted by: R_Spad at May 14, 2012 3:30 PM

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

Comment #102 - Posted by: David Burns at May 14, 2012 6:01 PM

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

14:49

Comment #103 - Posted by: Crossfit Chris at May 16, 2012 5:04 PM

3:45 with 70#

Comment #104 - Posted by: therozfather at May 21, 2012 5:59 PM

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

Comment #105 - Posted by: phat boi at May 23, 2012 11:18 PM

as rx'd: 10:35

Comment #106 - Posted by: Kevin: M/40/195/6' at May 30, 2012 3:24 PM

10.42
100 jump rope reps, no running

Comment #107 - Posted by: faleep at June 2, 2012 8:37 AM

subbed 60 lbs. and 10 push-ups for sprint

15:03

Comment #108 - Posted by: Manchild at June 5, 2012 6:52 AM

subbed to 80lbs - 5:32

Comment #109 - Posted by: EUGENE M/42/5'11/180 at June 6, 2012 7:13 PM

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.

Comment #110 - Posted by: Mel 39/m/5'10"/175 at August 7, 2012 1:01 PM

CFWUx2
12:35
Scale to 85lb dbs

Comment #111 - Posted by: Doug at October 30, 2012 3:05 PM

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

Comment #112 - Posted by: FC Lane at December 15, 2012 1:12 PM
Post a comment






Remember personal info?