May 17, 2012

Thursday 120517

Five rounds for time of:
135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball

Post time to comments.

PeterMorrison_DBSnatchB&W_th.jpg

Enlarge image

Is this an effective position in an efficient dumbbell snatch?


The CrossFit Tour stops at the European Regional, May 25-27, Copenhagen, Denmark - video [wmv] [mov] [HD mov]


WOD Demo with CrossFit Manayunk - video [wmv] [mov] [HD mov]


"A good teacher is a master of simplification and an enemy of simplism."
- Louis A. Berman

Posted by Pukie at May 17, 2012 5:00 PM
Comments

Can't wait to hit this one. Looking forward to comments on the pic.

Comment #1 - Posted by: DaveW at May 16, 2012 5:09 PM

Good things: Full hip extension, dumbbell close to the body, good shrug, elbow high and outside, practically naked.

Not great things: Feet off the ground and seems to be a little too far back although this is the wrong angle to say 100%.

All in all, an above avg dumbbell snatch position overall.

Comment #2 - Posted by: Unicorn at May 16, 2012 5:16 PM

what could be used a substitute for wall ball shots?

Comment #3 - Posted by: Jon Halbreich at May 16, 2012 5:21 PM

@ Jon...

I would do some sort of fluid "front squat to push jerk" move. To make up for the throw of the ball, do maybe 50 lbs instead of twenty. FYI this is just a shot in the dark, but the movements seem similar.

Comment #4 - Posted by: Shmitty at May 16, 2012 5:31 PM

Thrusters

Comment #5 - Posted by: Nick F at May 16, 2012 5:31 PM

Jon - I've seen dumb bell thrusters used as a sub for WBs. Typically use 20# bells if the WOD calls for a 20# ball. Scale weight down if needed.

Comment #6 - Posted by: Jake at May 16, 2012 5:39 PM

Did anyone else think Dan Bailey should have been "no rep'd" on every single one of his deadlifts? An awesome performance no doubt, but the range of motion was lacking. I feel like I have seen some questionable range of motion with some athletes. Maybe it's just the angles of the cameras...just an observation.

Comment #7 - Posted by: Steve at May 16, 2012 5:42 PM

Nice shoes!

Comment #8 - Posted by: westsidesurf at May 16, 2012 5:55 PM

They analysed Dan Baileys form on the highlights show and when shown slowed down it looks totally sufficient.
The competitions are adjudicated with a single judge to each competitor and you always see them checking r.o.m with the judge before it starts.
A no rep seriously slows you down so they want to ensure all reps are good but push it to the limit of what is acceptable.

Comment #9 - Posted by: bert at May 16, 2012 5:59 PM

I agree with you Steve. Don't want to take away from his achievement but I don't think he got veritcal on very many of his reps.

Comment #10 - Posted by: MikeyJ at May 16, 2012 6:03 PM

cant wait to do this puppy!

Comment #11 - Posted by: Ryan at May 16, 2012 6:12 PM

what would be a good weight to use if i were to do thrusters instead of wall-balls?

Comment #12 - Posted by: Andrew at May 16, 2012 6:23 PM

Just use the bar for your thrusters.

Comment #13 - Posted by: Clay at May 16, 2012 6:27 PM

Use a a 25# or30# dumbbell, I like 25# that way I can keep up my speed try both

Comment #14 - Posted by: dan at May 16, 2012 6:29 PM

Why would you use a 30# dumbell to replace a 20# medicine ball?

Comment #15 - Posted by: steven at May 16, 2012 6:44 PM

This snatch is out of time. She pulled the weight before full extension of the hips.

Comment #16 - Posted by: dan from florida at May 16, 2012 6:54 PM

@Steven
Because you are throwing a 20lb ball 10ft in the air. You are just pushing the bar overhead. More power output from throwing a 20lb ball then 20lb bar thruster.

Comment #17 - Posted by: Harlen at May 16, 2012 7:01 PM

In reference to Bailey - all you have to do is stand up straight on a dead-lift and have your shoulders behind the bar. If you are standing up straight, your shoulders are behind the bar since the bar is on the front side of your body. I think CFers think his ROM wasn't enough because we are used to seeing people over-exaggerate the top of the DL, which is stupid and puts extra pressure on your back.

Comment #18 - Posted by: Matt at May 16, 2012 7:02 PM

Hey, to the general Crossfit daily post people: please reinstate the postings of music, stories, and other articles. Those helped me to feel that Crossfit was about all-around fitness (body, mind, soul), and not just looks. Thanks!

Comment #19 - Posted by: Steve M at May 16, 2012 7:10 PM

Concur with #14!

Comment #20 - Posted by: Andy at May 16, 2012 7:20 PM

another vote for #14 . . .miss the more interesting links . . .

Comment #21 - Posted by: Mitch R at May 16, 2012 7:30 PM

Comment #14... That makes two of us!!

Comment #22 - Posted by: Roger at May 16, 2012 7:31 PM

#2 and 13 - Look at the FAQ page under substitutions. Paragraph 3.4.

Here's a quick link for you

Comment #23 - Posted by: Mike J at May 16, 2012 7:32 PM

Sorry, here's the link:

http://www.crossfit.com/cf-info/faq.html#Substitutions0

Comment #24 - Posted by: Mike J at May 16, 2012 7:34 PM

M/52/153/1-1-06

"Annie"
50-40-30-20-10
DU/Sit-ups (unanchored Abmat)

9:47 PR (by ~3:00)

Comment #25 - Posted by: bingo at May 16, 2012 7:35 PM

It allows the athlete to catch the dumbell

Comment #26 - Posted by: Jack Dougherty at May 16, 2012 7:43 PM

I find it easier to have the other hand on my knee to help drive and stay vertical. In this case I feel it maybe uncomfortably inefficient with a super front wedgy :)

Comment #27 - Posted by: Jason M at May 16, 2012 8:11 PM

Looks good to me. Looks like she already reached full extension and is dropping into the catch position.

Comment #28 - Posted by: Murray at May 16, 2012 8:13 PM

#2, thrusters have been the 20lb wall ball sub under FAQ since at least 2005.

#13, you need to use a mass more than double as a substitute because the distance the mass will travel in the thruster is less than half of the distance the mass travels in a wall ball shot. The idea is to use the same system to generate the same amount of power.
Work=mass x distance
Power= work / time

Comment #29 - Posted by: Geoff at May 16, 2012 8:15 PM

9:31

Comment #30 - Posted by: jim in korea at May 16, 2012 8:24 PM

It's honestly a toss-up to me. I can't tell if she is pulling way early, or already achieved full extension and is dropping under.

Comment #31 - Posted by: Chris S at May 16, 2012 8:33 PM

Her feet seem a little too much off the ground in relation to where the dumb bell is. If the dumb bell is that high up, shouldn't her feet be planted?

Comment #32 - Posted by: SR at May 16, 2012 8:46 PM

By where the weight is in that picture I would already be getting under it. To me it looks like she's pulling early but then again I usually get under my weight early because it's easier for me. It does seem like she is using her arm strength to bring the weight up too.

Just my tow cents, she sure is in shape!

Comment #33 - Posted by: Brock at May 16, 2012 8:52 PM

Could be the angle of the picture but the angle of her arm looks wrong, like she's pulling to the side and it won't be fun to get the rest of the way up. Also, good grief.

Comment #34 - Posted by: Donkey at May 16, 2012 9:07 PM

Not efficient, she's jumping too high, her feet are too far apart. She could focus straight ahead for better balance. Have to see her move for more.

Comment #35 - Posted by: Jon h at May 16, 2012 9:11 PM

If you snatch a 100/70# DB the way you would squat snatch or even power snatch a heavy barbell by opening the hips and immediately pulling yourself under, you will land in a deep position with a very heavy DB in one hand over you head. Very difficult to stabilize.

On the other hand if you muscle snatch the DB, you receive it in a standing position (or close) and it is actually easier to control. She is definitely trying to pull the DB up instead of pulling under it. I say efficient for this movement. Watch the pros in the highlights on the games site.

Anyone going to post a snatch joke today?

Comment #36 - Posted by: Justin Riley at May 16, 2012 9:21 PM

It seems to me that the angle of the photo is making it look like the DB is close enough to her body. I think the opposite is actually true. I think she is leaning back too far and needs to work at staying more vertical rather than leaning over.

Comment #37 - Posted by: Tiffany at May 16, 2012 9:24 PM

she has really long legs...

Comment #38 - Posted by: calvin at May 16, 2012 9:48 PM

#29 work=Force(distance)
F= Mass(acceleration)

Comment #39 - Posted by: Jeff at May 16, 2012 10:38 PM

I think the dumbbell needs to be more in the center line of the body to be considered most efficient, but honestly it doesn't look terrible.

Comment #40 - Posted by: ckatech at May 16, 2012 11:19 PM

She is leaning back away from the DB too much. Extend hips, knees and ankles, then jump underneath the weight, not sway around it.

Comment #41 - Posted by: FMC at May 17, 2012 12:02 AM

She is leaning back away from the DB too much. Extend hips, knees and ankles, then jump underneath the weight, not sway around it.

Comment #42 - Posted by: FMC at May 17, 2012 12:03 AM

As Rx'd
12:30

Comment #43 - Posted by: Blake Arnold (M/6'5"/200lb) at May 17, 2012 12:09 AM

M/31/72"/227#

As Rx'd but 20# DB each hand thruster sub for lack of 20# MB

12:40

Comment #44 - Posted by: SeanP at May 17, 2012 12:15 AM

9:00 Rxd

Comment #45 - Posted by: roh at May 17, 2012 12:59 AM

M/28/195/6'1"

9:28 good stuff

Comment #46 - Posted by: Aaron Morrilll at May 17, 2012 2:31 AM

m/46/185

14:29

Comment #47 - Posted by: cosmo at May 17, 2012 2:42 AM

10:15
Scaled PC to 125#

Comment #48 - Posted by: ART M/43/5'5"/148 at May 17, 2012 2:45 AM

Did "elizabeth" two days ago, still feeling those cleans. This ought to be fun.

Comment #49 - Posted by: Nick at May 17, 2012 2:46 AM

m/44/5'6"/145

115# pc
25# ball 9' target

13:46

Comment #50 - Posted by: duane at May 17, 2012 3:07 AM

19:35 rx

Comment #51 - Posted by: gb 44/m/71"/185# at May 17, 2012 3:26 AM

8.35 as rx'd! Smashed this one!!

Comment #52 - Posted by: Tristan at May 17, 2012 3:38 AM

F/38/149/5'7"

11:47 with 75# power cleans and 14# wall ball

Comment #53 - Posted by: Jennifer M. at May 17, 2012 4:13 AM

M/44/5'11"/195

5 rounds

10 115# power cleans
15 20# wall balls

14:03

Comment #54 - Posted by: nutfam at May 17, 2012 4:20 AM

4th WOD in Crossfit since I started. Crap that one took the wind out me. And I thought I was fit(enough).

135 pound Power clean, 10 reps(95 lbs)
15 Wall ball shots, 20 pound ball(10lbs DB Air Thrusters)

Keep up the intensity everybody!!

Comment #55 - Posted by: Chevytahoe77 M/38/5'9"/157 at May 17, 2012 4:58 AM

M/31/5'9"/165

As rx'd

9:31

Comment #56 - Posted by: Mark at May 17, 2012 4:58 AM

Her biggest problem most likely comes from wearing something other than Reebok attire.

Comment #57 - Posted by: Daniel at May 17, 2012 5:05 AM

Where can I find one of these underwear-only gyms?

Comment #58 - Posted by: Nick at May 17, 2012 5:12 AM

As rx'd (women's weight wall
Ball at 14lbs and 95lb cleans)
12:31

Comment #59 - Posted by: Kristina f/28/122/5'3" at May 17, 2012 5:15 AM

F/41/5'6"/150

85# power cleans
14# ball to 9' target

9:19

Comment #60 - Posted by: mom to five at May 17, 2012 5:29 AM

Rx'd - 11:27

Comment #61 - Posted by: Townsend m/28/5'8"/140 at May 17, 2012 5:30 AM

as rx'd to 9' target for wall ball

9:54

happy to stay under 10 but way gased

Comment #62 - Posted by: Bells at May 17, 2012 5:31 AM

155lb power clean- 10 reps
20lb wall ball shots- 15 reps

15:03

31/m/5'6''/150lbs

Comment #63 - Posted by: Sean at May 17, 2012 5:32 AM

Concur with comment #2, and also note that athlete is wearing Nike shorts, which are so passe they could be no more passe.

Comment #64 - Posted by: Cliff at May 17, 2012 5:37 AM

Eyes didn't work in the morning, did 20 wall balls each round, other wise as rx'd.
10:15

Comment #65 - Posted by: Josh at May 17, 2012 5:53 AM

26/m/6'4/195

6:43 Rx'd

Comment #66 - Posted by: Kozak at May 17, 2012 6:46 AM

31/M 6'2"/185lbs

60lbs Thrusters sub for wall ball

14:54

Comment #67 - Posted by: Brian B at May 17, 2012 7:04 AM

f/30/5'5/128

95# cleans, wall balls as rx'd

13:48.

Comment #68 - Posted by: kristen at May 17, 2012 7:09 AM

M/23/5'8"/161#
10:36
M/23/5'8"/198#
9:16

Comment #69 - Posted by: StuartH at May 17, 2012 7:10 AM

8:42 @ 85lb
12lb WB

Comment #70 - Posted by: abh at May 17, 2012 7:28 AM

8:42 @ 85lb
12lb WB

Comment #71 - Posted by: abh f/26/5'5/130 at May 17, 2012 7:34 AM

9:53 as rx'd. Stiff back slowed this down modestly and impeded fun.

Comment #72 - Posted by: Kyle Bisceglie 45/m/5'10"/180 at May 17, 2012 7:51 AM

I am anxious to try Crossfit and some of these WODs, but I have been trying to recover from elbow tendinitis, which I got trying to get my pullup max up in preparation of trying Crossfit. Through 5 months of rest, the tendinitis got about 90% better and another 4 weeks of PT has gotten it another few % better, but it seems like the recovery has plateaued. I am afraid that some of these violent looking movements are going to mess up my elbow, but I am getting impatient. Anyone else deal with tendinitis while doing these WODs?

Comment #73 - Posted by: Chris Engelhardt at May 17, 2012 7:53 AM

13:51 as rx'd

Comment #74 - Posted by: Cleveland at May 17, 2012 7:53 AM

Overall, going by just the frontal shot of the photo, I think she's in pretty good position for the DB snatch. Maybe a couple small changes.

I am going to assume she's still in the extension and explosion phase. In that case she has a bit of stored energy not being used in the knees. Ankles and hips look good though.

It may be the angle of the photo, but her feet are offset in mid-air. It looks like her right foot is back a tad. She can control the DB and land it, but I'd rather she stay square in her foot positioning when she lands to keep her balance and center of base solid.

The DB is off to the right a bit. Again, each person will add a bit of body english to their lift, so as long as she pulls herself back under the DB with it over the center of mass, solid spine and supportive power position, and with an active shoulder, she'll be fine.

We teach the cues "Zip it and Whip it". Dumb sounding, but it works. First we explode out of the hip, from the ground, to create momentum on the DB. As energy is imparted upon the DB and it travels up, it should be traveling up the center of the body and the elbow should be high to the outside. This is the "zip" where we are zipping up our jacket to the collar. At the top of the collar, the elbow should be at the same level of the shoulder if we've zipped up the jacket properly. From here we "whip it".

The arm punches out into an active shoulder, with full extension in the elbow. The bicep is posted up tight to the ear. The athlete pull themselves down under the DB as they punch out and land in a power position (flat footed to maintain balance), or if called for it a split. There may be a slight bit of layback as the athelte gets the DB past their head, and then they pull back under it. This is the imaginary bullwhip being snapped over the head.

When finished, the DB is locked and pretty much over the centerline of the body. The athlete's head is neutral, eyes forward, and the DB is solidly placed over the body. We make sure they "stick" the landing for a split second and don't do the Jack in the Box stand up, which causes the hips to rise first and push the athlete's balance forward. From here, stand up and pretend you are the Statue of Liberty, then reverse the DB under control to the ground and do it again.

Judging by the pic, I'd say the "Zip it and Whip It" ideals are pretty much there. Maybe a tad off to the right, but it's recoverable with the DB. Get her gaze forward a bit more.

Without seeing all phases of the lift and landing, I'd say the female athlete in the pic is doing pretty well, especially with a 40 DB. A couple of changes in her full extension position to generate more power and positioning of the DB and she'd be solid!

Comment #75 - Posted by: Ian Carver at May 17, 2012 8:01 AM

Just started CF a couple days ago, was in pretty decent shape but had never done most of these CF exercises other than regular back squats, so I'm learning tons of new moves (and attempting to self-critique using a mirror)...so is it normal that I could only get through 3 of the 5 rounds today?

Only used 115# for the PC since I was trying to work on form...

Comment #76 - Posted by: Tim at May 17, 2012 8:04 AM

I say she is in very good position here. She has achieved triple extension with knees, hips and ankles. Legs are wide and hips open, but given her long legs and the required starting/clearance position for a dumbbell snatch, this is a solid, natural position. The line of the dumbbell is right where it needs to be to stack up over the shoulder in the catch position and she is right where she needs to be to pull herself under for the catch (no way I would call her "swaying" away from the load - that is just normal clearance and body position if you truly commit to full triple extension). That's about all you can tell from a still image. Overall, I like it a lot.

Comment #77 - Posted by: Craig Galloway at May 17, 2012 8:04 AM

She is goregeous!

Comment #78 - Posted by: smeagol at May 17, 2012 8:20 AM

I have been a steady Crossfitter for a little over a year and love it. But I have not felt right doing the deadlift, clean, or the snatch and I have watched every video by Burgeoner and Rippetoe on the Journal. I was beginning to think I was doomed to low weight and back pain because I am 6'6" tall. Aja Barto gave me hope and I just watched Kelly Starrett's video on external rotation in the deadlift, clean, and snatch. And I have finally figured it out. If you have any problems getting set up for these moves you have to watch the video. I just did the WOD and I am stronger, more efficient. and felt great.

Comment #79 - Posted by: BCS at May 17, 2012 8:23 AM

scaled down to:
Pack
Five rounds for time of:
95 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball
14:27

Comment #80 - Posted by: Jason Crocker at May 17, 2012 8:25 AM

10:30

Scaled to 115lbs.

FOB Salerno

Comment #81 - Posted by: james.patrick [M/50/66"/135] at May 17, 2012 8:39 AM

Seriously gased today

rx'd 11:30

Comment #82 - Posted by: Dillon Bear at May 17, 2012 9:06 AM

8.31

Comment #83 - Posted by: Andy at May 17, 2012 9:09 AM

@ #73, Hey Chris,
Try on one of these, it has really helped my elbow. Watch Kelley's vid. http://www.roguefitness.com/voodoo-floss-bands.php

Comment #84 - Posted by: Terry at May 17, 2012 9:18 AM

7:09 Rx - My throat and lungs burn!

Comment #85 - Posted by: DDude at May 17, 2012 9:26 AM

m/21/5'8/160

Five rounds for time of:
135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball

Time: 8:13

Comment #86 - Posted by: Drewpy at May 17, 2012 9:30 AM

Though they are very beautiful and attractive, the scantily clad women (specifically the last two pics we have)of Crossfit depicted with our WODS seem to me to serve a much more important role than just eye candy; they serve as inspiration for other women who wish to look like them and men who may believe deep down they can never have anything in common with a woman like that choosing the couch over the weights and the pizza and burgers over the grilled chicken and egg whites.

Comment #87 - Posted by: Logan at May 17, 2012 9:43 AM

15:27, with 15# wall ball (biggest available)

bingo-nice PR! Huge improvement.

Comment #88 - Posted by: Kevin C. (M/53/5'11"/175) at May 17, 2012 9:46 AM

Seriously gassed..
Time: 10:12

Comment #89 - Posted by: Rob Marin at May 17, 2012 9:54 AM

2012-05-17: 11:30. (1:36-2:37).

Comment #90 - Posted by: gs at May 17, 2012 9:54 AM

Seriously Gassed..
Time: 10:12

Comment #91 - Posted by: Rob M. at May 17, 2012 9:58 AM

M/34/6'3"/200

9:07

Comment #92 - Posted by: Ben S at May 17, 2012 9:58 AM

THIS IS THE BEST NIKE ad CrossFit has come out with!!

Comment #93 - Posted by: Alex Lofgren at May 17, 2012 10:05 AM

10:10

Comment #94 - Posted by: Tyler Scott at May 17, 2012 10:11 AM

M/40/6'1"/227
12:38 rx

Comment #95 - Posted by: Nate at May 17, 2012 10:18 AM

44/m/176cm/73kg

Five rounds for time of:
99 pound (45kg) Power clean, 10 reps
15 Dumbbell thrusters 22 pound (10kg) each

8:02

Scaled and went unbroken. Next time I'll try 115 pound PC.

Comment #96 - Posted by: Memuc at May 17, 2012 10:23 AM

7:54

Comment #97 - Posted by: ferb44 179# at May 17, 2012 10:25 AM

Yes. I think people are missing that she is on her way down.(notice the hair)

Comment #98 - Posted by: Chris at May 17, 2012 10:27 AM

8:56 rx, great Wod!

Comment #99 - Posted by: Cory at May 17, 2012 10:30 AM

7:53 as Rx'd. W/M 42-6'-198

Comment #100 - Posted by: Knuckles at May 17, 2012 10:30 AM

11:31 as rx'd

Comment #101 - Posted by: SB at May 17, 2012 10:34 AM

7:03 rx'ed

Comment #102 - Posted by: Aaron Friedman at May 17, 2012 10:38 AM

Second month since TKA
Physical therapy then, Modified WOD: done with deliberate and controlled form. Have to work out smart
Three rounds for time of:
75 pound Power clean, 10 reps
8 Wall ball shots, 20 pound ball
3:38
M/54/6’/205

Comment #103 - Posted by: Pete at May 17, 2012 10:41 AM

down/up 3 flights of stairs between exercises, because the only 10' ceiling in my gym is beneath the stairs.

17:46

Comment #104 - Posted by: Michael m/48/5'9"/175/MI Survivor at May 17, 2012 10:45 AM

31/M/5'9/165 10:17 rx'd

Comment #105 - Posted by: Ace at May 17, 2012 10:48 AM

46 days since Total Knee Replacement, still doing therapy. I added a modified WOD done with deliberate and controlled form a few weeks back. Have to work out smart,no heavy lifting yet, and I will not run, or jump unless I need too
M/54/6’/205
Pain is gone, just aches from time to time

Comment #106 - Posted by: Pete at May 17, 2012 10:53 AM

Day 17
M/45/6'0"/198
Subbed 40# dumbbell thrusters for wall-ball throws (no ball); PCs as Rx'd - 16:09
Quite a workout after the "Brian" yesterday vice rest day. Smoked - and lovin' it.

Comment #107 - Posted by: fargingbastige at May 17, 2012 11:03 AM

Chris Engelhardt - I'd do reverse grip pull-ups, palms facing you. It helped me a lot. Also, be sure to use good technic on olympic lift with good momentum on the bat so you're not doing upright rows when trying to clean.

Comment #108 - Posted by: Nick at May 17, 2012 11:03 AM

First Crossfit WOD - Scaled 75 lbs. and 16 lbs. medicine ball. 10:22

Comment #109 - Posted by: Joshua DeBee at May 17, 2012 11:16 AM

18:25 m/18/5'5"/137

broke a blood vessel above my sternum doing powercleans... any tips not to break blood vessels? lol

Comment #110 - Posted by: Ryan at May 17, 2012 11:19 AM

8:51 rx'd.

Comment #111 - Posted by: Jeff A. at May 17, 2012 11:29 AM

m/41/6'11"/200

12:20 min as rx'd

Comment #112 - Posted by: pjduenas at May 17, 2012 11:30 AM

F/42/178/5'10"

This WOD is in my wheelhouse. So much so that I contemplated using 135# so I could get a real Rx.

... Then I remembered how much power cleans and wallballs gas me.

So.. 5 rounds of
10 x 95# power cleans
15 x 20# wallballs to a 9' target

8:40

Comment #113 - Posted by: JuliePlatt at May 17, 2012 11:40 AM

13:01 rxd

My legs were still smoked from Tuesday, I really struggled with keeping good for on the cleans towards the end.

Do most people work on skills or normal workouts before the WOD? I feel my times are usually hurt by my normal workout but the wod isn't enough for a full days exercise.

Comment #114 - Posted by: alex at May 17, 2012 11:41 AM

m/20/200/6'3"
6:24 rx

Comment #115 - Posted by: adam at May 17, 2012 11:45 AM

115lbs. PCx8
10lbs.MBx20wallshots
11:58

Comment #116 - Posted by: MikeJ at May 17, 2012 11:56 AM

M/36/217/6'

11:02 RX

Cash in: 1500m Row
Cash out: 500m Row & 100 Jumpropes w/3# weights

Comment #117 - Posted by: Jason at May 17, 2012 11:57 AM

M/30/6'/191

Sub 20# DB thrusters for WB (Base gym)

15:30 (I think)

Wasn't extremely happy with the output especially after looking at other people’s times. I want to blame not being able to read a clock with hands correctly, but it was probably just my sucking at explosivity (my word) vs. longevity. Round 5 felt like 1-4 in time.

I agree on some of the higher comments in judging the movement in this one. As we've been doing this series for coaching I am finding my weakness is judging by a snapshot. If I could see the whole movement I think I could better grasp how to coach efficiency. A very strong argument can be made for this type of discussion though. You have 3, 6, 20 people working out you have a glance to tell someone to fix something. Thank you for the challenge. I'll keep staring to figure out what's wrong and enjoy every minute of it.

Comment #118 - Posted by: Jason at May 17, 2012 12:01 PM

M/36/187cm/90kg

Rx'd 13:00

Comment #119 - Posted by: Mike at May 17, 2012 12:07 PM

6:22 (Rx'd) @ CrossFit Boatshed (South Wales) - Cheers Pete & Mike for you hospitality! It hurt!!!

Comment #120 - Posted by: Jon Hares at May 17, 2012 12:08 PM

Was in a hurry.
4 Rounds
10 135# Cleans
10 15# Dumbell Thrusters
9:08
Good Workout
then
50 Weighted Sits

Comment #121 - Posted by: dyagg at May 17, 2012 12:09 PM

M/25/5'10"/185 6:25

Comment #122 - Posted by: Eric Fitzgerald at May 17, 2012 12:15 PM

Warm up x3
10 double unders
10 pull ups
10 ring dips
10 sit ups
10 OH squats w/45lb bar
Stretch

WOD
135# power cleans
20# db thrusters (40lb total)

9:21

Comment #123 - Posted by: Paul Daniel m/28/6'2/195 at May 17, 2012 12:17 PM

M/32/5'11"/185
6:41 as Rx.

Comment #124 - Posted by: Loic Joseph at May 17, 2012 12:36 PM

14:52
with 45lb thrusters
-Cleans are always frustrating

Comment #125 - Posted by: Magnus 26/5'8"/160-165 at May 17, 2012 12:42 PM

@ #112

I felt the same way from Tuesday's WOD. And I had been globo lifting for about a month and a half.

Form is important of course. As far as a days workout from the WOD, if you worked it hard enough then it works all day.

It's virtuosity!!!

Comment #126 - Posted by: Chevytahoe77 M/38/5'9"/157 at May 17, 2012 12:53 PM

M/23/188/71"

Time: 11:44
Power Cleans: 115lb
Wall Ball: 20lb
Wasnt 100% Positive that I did 5 rounds so I did an extra round just in case.

Comment #127 - Posted by: Ty at May 17, 2012 1:28 PM

15:15

Comment #128 - Posted by: Ukkrew at May 17, 2012 1:38 PM

Anyone get the double entendre in this photo? I wonder if its intentional.

Comment #129 - Posted by: gigidy at May 17, 2012 1:43 PM

M/40/6'3"/255
13:11 as RX. Starting 3rd month doing Crossfit and love it.

Comment #130 - Posted by: Chris at May 17, 2012 1:43 PM

8:02 as required

Comment #131 - Posted by: Nestor Coris at May 17, 2012 2:03 PM

Question on scaling per body weight. I am 5'11" and 135#. Doing that much weight is too much. A lot of the time I think about what a typical male athlete is at so around 200# and decide on my weight by the same percentage so 135 # is about 67% of his body weight so I would do around 90 or 95 pounds. Thoughts on that weight and how I come up with it

Comment #132 - Posted by: Alex at May 17, 2012 2:05 PM

Question on scaling per body weight. I am 5'11" and 135#. Doing that much weight is too much. A lot of the time I think about what a typical male athlete is at so around 200# and decide on my weight by the same percentage so 135 # is about 67% of his body weight so I would do around 90 or 95 pounds. Thoughts on that weight and how I come up with it

Comment #133 - Posted by: Alex at May 17, 2012 2:05 PM

@73 Chris E, I would have a coach show u the proper technique on the lifts. It sounds like u have little experience with oly lifts, so get taught great form and then worry about weight and times.

Comment #134 - Posted by: Blong/M/33/71"/205 at May 17, 2012 2:20 PM

Five rounds for time of:

95 pound Power clean, 10 reps
15 Wallball shots, 20 pound ball (8ft target)

Time - 12:48

Comment #135 - Posted by: MCross at May 17, 2012 2:21 PM

It´s my birthday so i WOD if i want to.....
Getting closer to 40.

15:15 Rxd

To think i couldn´t lift 60kg 6 months ago. Definitely stronger, now i need to work on execution. Can´t wait to go to a L1 seminar

Comment #136 - Posted by: Meiksolo M36/ 80 kg/ 185cm at May 17, 2012 2:36 PM

41/5.9"/215
Substitued 45lb thrusters and did 155 instead of 135
6:05

Comment #137 - Posted by: mpmaier at May 17, 2012 2:47 PM

m/25/6'2"/187

12:47

It felt like I was pinching a nerve in my forearm on the way down of every rep on the cleans so I took it easy on the 2nd, 3rd, and 4th sets. I hope it's nothing serious... Has anyone heard of this problem?

Comment #138 - Posted by: Shmitty at May 17, 2012 2:52 PM

Comment #29

Work only equals mass times distance in simple exercises dealing with frictionless resistance.

When throwing, the force is only applied to part of the motion, while gravity is continuously working on all of the motion.

Force = mass X acceleration
Work = FORCE X distance force is applied


Therefore you need heavier weights because you are not accelerating the dumbbells to a velocity that would reach 10 feet.

I understand that this doesn't seem very different than what you said, but it is very different. They way you said it, different sized people would use the same force to move a wall ball to the 10 feet marker. That is simply not true. A shorter person with shorter arms has to throw the ball higher relative to his shoulders, and thus must use more force over a smaller distance, than a taller person with longer arms.

Comment #139 - Posted by: NICK at May 17, 2012 2:55 PM

M 26 5'11" 195 lbs

As rx'd 07:03.06

I did hang cleans though cause I didn't want to bang the weight in my globing gym

Comment #140 - Posted by: Oatemeal at May 17, 2012 3:02 PM

@ #132

I weigh 157lbs and I scaled down to 95lbs. My reasoning was that it was my first time doing power cleans and wasn't sure of the weight either. Although I know that next time, after my form gets better, I know I will be able to increase the weight hopefully to RX. I didn't use any calculations, just tried what I thought I could perform without injury. Intensity was still there so I know it was worth my workout. If you think 95lbs is too heavy, scale it back a bit(there will always be another WOD to test your strength on the same move). If you feel like its not heavy enough, increase the weight on the next round and record it. Lighter doesn't mean weakness just that you're able to work on and perfect the form. Hope this helps. Good luck!! If anyone disagrees with me, please let me know.

Comment #141 - Posted by: Chevytahoe77 M/38/5'9"/157 at May 17, 2012 3:25 PM

1r, 2r
90# pc
50# thruster
3r, 4r, 5r
100# pc
50# thruster

29:01

Comment #142 - Posted by: Saganamooo at May 17, 2012 3:25 PM

3 rounds in 9 1/2 minutes

thanks

Comment #143 - Posted by: mikeyb m/51/179 at May 17, 2012 3:27 PM

M/52/153/1-1-06

3RFT
21 WB 20#
21 Burpee Box Jump

13:56

Comment #144 - Posted by: bingo at May 17, 2012 3:33 PM

F/51/125

5 rounds
Power clean 75lbs
Wall balls 15 lbs

14:55

Comment #145 - Posted by: JulieG at May 17, 2012 3:38 PM

8:07

Comment #146 - Posted by: therozfather. 31/M/194 at May 17, 2012 3:45 PM

9:32

Comment #147 - Posted by: mlt at May 17, 2012 4:12 PM

17:55 as rx'd

Comment #148 - Posted by: TimC at May 17, 2012 4:14 PM

14:30

Comment #149 - Posted by: Rob Shaw at May 17, 2012 4:14 PM

M/35/5'4"/144lbs
As RX'd
12:40

Comment #150 - Posted by: Matt Burritt at May 17, 2012 4:14 PM

135 lb pc's
20# db for wb
12.31

Comment #151 - Posted by: Kyle A. at May 17, 2012 4:22 PM

RX'd

9:26

Comment #152 - Posted by: PeterG at May 17, 2012 4:22 PM

12:02
115lb power cleans

Comment #153 - Posted by: ChadB at May 17, 2012 4:22 PM

First EVER CrossFit workout!

M/37/5'8'/195

135lb PC
20lb db Thruster
14:57

After 25 years of weight lifting/ bodybuilding/ power lifting I am thoroughly bored in the gym. This is a welcome change that kicked my tail. I was gassed by the third round. Hats off to you all.

Comment #154 - Posted by: Officer White at May 17, 2012 4:35 PM

okay, I am pissed at myself over this WOD. I got through 3 rounds(~9 min) and then started doubting going on. I was sore of cleaning because of finally trying the 'J.T.' in my lift yesterday and a crazy night.

It only adds fuel to complete all of the WODs as RX'ed

Comment #155 - Posted by: Greg Whelan at May 17, 2012 4:41 PM

10:05 rx'd

Comment #156 - Posted by: B-mo M/34/6'/195 at May 17, 2012 4:42 PM

33yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, per round
Power clean 65lbs x 5-5 95lbs x 5 115lbs x 5 135lbs x 3
Wall ball x 5

As rx'd: 12:32
Foam roll after

Comment #157 - Posted by: Sesoku at May 17, 2012 4:49 PM

25 / M / 5'9" / 135lbs

95lb power cleans
12lb wall-ball shots

16:13

Comment #158 - Posted by: BC at May 17, 2012 5:23 PM

28:30

Comment #159 - Posted by: Kevin at May 17, 2012 5:23 PM

Rx'd 8:03
M/185/6'/28

Comment #160 - Posted by: ian at May 17, 2012 5:28 PM

M/185lb/30/5'9"
10:24

Comment #161 - Posted by: M.Gill at May 17, 2012 5:30 PM

As rx'd 9:04. All wall balls unbroken. First set of cleans unbroken then sets of 5.

Comment #162 - Posted by: Kurt M/38/185 at May 17, 2012 5:33 PM

as rx'd, not timed. 30' jog to practice fields.
PAC
Later, 4 rds barbell complex/65lb, 20' stretch.

Comment #163 - Posted by: Ajax at May 17, 2012 5:54 PM

95# Power Cleans; 45#Barbell thrusters substitution: 12:20

Comment #164 - Posted by: GU997/M/42/200#/5'10" at May 17, 2012 6:02 PM

M/ 37/230

Sub'd 40lb db thruster

10:56

Comment #165 - Posted by: RV#97 at May 17, 2012 6:24 PM

m/29/5'8"/184

11:19

Comment #166 - Posted by: Justino at May 17, 2012 6:34 PM

11:38 as rx'd.

Comment #167 - Posted by: Sinal M/33/5'9"/228 at May 17, 2012 6:47 PM

Rx'd
11:24

Comment #168 - Posted by: JTJ/M/28/165 at May 17, 2012 6:55 PM

m/27/190/6'2"
135# PC's
12# ball
11:58

Comment #169 - Posted by: Charlie at May 17, 2012 7:16 PM

M/32/5'6"/165
21:55. First crossfit workout ever. Loved it.
135 clean
40 dumbbell trusters

Comment #170 - Posted by: Tim at May 17, 2012 7:29 PM

30m225,5'11"
As rxd 15:56
Back doin crosscut after a month of nursing a lower back injury after deadlift with impropper form felt, nice to finally not have scale the wieght down

Comment #171 - Posted by: Daniel cram at May 17, 2012 8:17 PM

M/36/240/6'0"
Rx'd
12:07

Comment #172 - Posted by: Brian "B" Belt at May 17, 2012 8:23 PM

28/m/5'11"/180
As rx'd
9:46

Comment #173 - Posted by: justaman - liberty, sc at May 17, 2012 8:30 PM

RX'd 8:18. WHOA!!

Comment #174 - Posted by: Craig F 40/6'3"/220 lbs at May 17, 2012 8:30 PM

M/40/190/5'9"
165 lbs power cleans
20 lbs wall ball shot x 15
:10::32

Comment #175 - Posted by: Dave Jones at May 17, 2012 8:56 PM

8:02 as Rx

Comment #176 - Posted by: Chandler at May 17, 2012 9:33 PM

Five rounds for time of:
95 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball

16:14

22/M/5’6”/160
CFBD: 2/27/12

Comment #177 - Posted by: Dan at May 17, 2012 9:53 PM

42/m/185

135lb pc as rx'd
sub'd thrusters using 25lb db's

13:14

Comment #178 - Posted by: JackM at May 17, 2012 10:20 PM

16:12 as rx'd

Comment #179 - Posted by: Laney at May 17, 2012 10:45 PM

M/27/5'8/188

10:31 rx'd

Comment #180 - Posted by: Gabe at May 17, 2012 11:39 PM

14:03. LeM. Subbed 25lb Dbell and 8 foot.

Comment #181 - Posted by: Xman at May 17, 2012 11:52 PM

12:10

Scaled wallballs to 7kg

Comment #182 - Posted by: Brett (M/23/188cm/75kg) at May 18, 2012 12:30 AM

19:32 with Power Cleans at 50kg and Thrusters at 20kg.

Comment #183 - Posted by: twi at May 18, 2012 1:00 AM

m/40/190/5-10

Rxd 8:58
1.01- 1.40- 1.59- 2.14- 2.04
AVg HR at 75%
CAl - 169, delta hR 173-152.

Comment #184 - Posted by: Matt A at May 18, 2012 2:10 AM

Scaled to 50 kg - 13:30

Comment #185 - Posted by: Filip at May 18, 2012 3:36 AM

rx'd
13:45

Comment #186 - Posted by: DPL at May 18, 2012 3:47 AM

42yo/5'11/195

10:08 as rx'd.

Comment #187 - Posted by: Ed at May 18, 2012 4:14 AM

Here's mine if anyone wants to watch an old man do this WOD

https://vimeo.com/42398118

Comment #188 - Posted by: DPL at May 18, 2012 5:21 AM

7.30

12# wall ball (biggest gym has)

Comment #189 - Posted by: husar at May 18, 2012 5:55 AM

No MedBall Subbed 20lb DB thrusters
7:47

Comment #190 - Posted by: Chip at May 18, 2012 6:24 AM

3 rounds instead of 5 and hang power cleans instead of from the ground

Nick B 4:41 135 pc^/20
Brenda 4"58 (35/6)
Jesse 4:01 (65/10)
Ben 3:48 (65/14)
Tara 3:54 (15/6)
Sydni warmup
Murley warmup
Ian 3:48 (95/14) - 2 rounds
Bubs 3:27 (65/15# push press)
Alison 3:54 (pvc/10)
Amanda 3:43 (35/10# push press)
Aaron 5:33 (pvc/8)
Caitlyn 4:40 (pvc/10)

4 rounds
Mrs. Pip 6:20 (45/14)
Mama V 6:13 (45/10)
Crystal 5:50 (35/6^)
Renee 6:27 (35/10)
Mrs. Carey 6:21 (45/10)
Mr. Wonsil 6:23 (65/14)

Comment #191 - Posted by: BFCC at May 18, 2012 6:30 AM

6:28
good little burner. afterwards 3x5 press 135-145-145

Joe T
5'10" 182 31

Comment #192 - Posted by: Joe_T at May 18, 2012 6:45 AM

Only time for 4 rds
Watch died probably 15 min

Comment #193 - Posted by: Johnh 44/205 at May 18, 2012 7:18 AM

11:25 as Rx'd

Comment #194 - Posted by: Laney 28/m/5'8"/150 at May 18, 2012 7:42 AM

as rx'd 12:01 m/51/168

Comment #195 - Posted by: Bruce at May 18, 2012 8:05 AM

M/ 38/ 133 lbs/ 5'-6"
As Rx: 11:23
I kind of knew this one would be hard to properly pace. It has 2 movements that I hate/ love. I always get gassed when doing wallballs... I think Josh Everett said that as well a while back. The bar that I used did not rotate, so my hands were getting a little bit beaten up as well.
I did NOT do any rounds unbroken. I did the rounds close to the following rep schemes:
Round 1: PC: 8+2 WB: 9+6
Round 2: PC: 7+3 WB: 10+5
Round 3: PC: 6+4 WB: 8+5+3
Round 4: PC: 4+4+2 WB: 8+5+3
Round 5: PC: 4+4+2 WB: 5+5+5 (I was losing my back arch big time, but fought to get each 5 set and get it done)

Great Hard Fun WOD

POST WOD:
Ring Work: did 3 front levers, then 3 back levers then 3 front levers and 3 back levers and did a nice slow skin the cat...
Stetched out and went home.

Comment #196 - Posted by: anton at May 18, 2012 8:06 AM

sub-scale

5 rft: 115# dl 10rep, 12# wbs 15 rep

6:07

wu - usual, 20 spiders, 7 95# dl, 7 95# hpc (elbow pain), 7 12# wbs

cd - 2x15 rwc 40#, 2x10 fp 60#, 1500m row 6:03.6

Comment #197 - Posted by: matt h 50 182 5'11" 1mar11 at May 18, 2012 8:12 AM

19:03

50 kg power clean
20kg barbell thrusters

Comment #198 - Posted by: Olli at May 18, 2012 8:40 AM

M/33/5'9"/155

As rx'd

13:39

Comment #199 - Posted by: Antun Karlovac at May 18, 2012 9:30 AM

8:44 as Rx'd

Comment #200 - Posted by: Jetté 42/M/5'11"/170 at May 18, 2012 9:54 AM

Dumbbell snatch looks good; slightly high in the feet and perhaps leaning a little far back. Working out in your underwear is always a good thing so we'll let her off!

Comment #201 - Posted by: GT at May 18, 2012 10:18 AM

10:06 as Rx'ed

Comment #202 - Posted by: nick ciolino at May 18, 2012 10:45 AM

9:45

Comment #203 - Posted by: josh n at May 18, 2012 12:04 PM

6:09:61 135 lb pc x 10
40lb thrusters x 15

Comment #204 - Posted by: John at May 18, 2012 12:16 PM

Rx'd 7:56

Comment #205 - Posted by: amped 37/M/195/6' at May 18, 2012 1:06 PM

12:20

Comment #206 - Posted by: ScottMacArthur at May 18, 2012 1:15 PM

6:59 rx'd

Comment #207 - Posted by: Blong/M/33/71"/205 at May 18, 2012 2:10 PM

8:57 rx wallballs off the light pole in the front yard much harder when your target moves around!

Comment #208 - Posted by: Matt 25/m/185 at May 18, 2012 2:12 PM

8:02 as required

Comment #209 - Posted by: Nestor Coris at May 18, 2012 2:35 PM

Sets unbroken - as rx'd:

11:14

Comment #210 - Posted by: dsm19 M / 33 / 6'0 / 210 at May 18, 2012 2:55 PM

As rx'd at All Day Crossfit: 4:48

Comment #211 - Posted by: Raze at May 18, 2012 4:14 PM

22:59

Comment #212 - Posted by: myles456 at May 18, 2012 5:17 PM

2 rnds 115 / 3 rnds 105
14# ball (heaviest around)

12:05

Comment #213 - Posted by: Callum at May 18, 2012 5:58 PM

11:59

Comment #214 - Posted by: Mik at May 18, 2012 7:02 PM

did 115 lb hang power cleans

9:30

Comment #215 - Posted by: georgecole3 at May 18, 2012 7:36 PM

8:29 Rx ...after the WOD every min on the min . 3 squat cleans @ 155 for 15 mins . finish with 100 DU's

Comment #216 - Posted by: john carter at May 18, 2012 7:50 PM

115 lb cleans for 1st round, then 95
14 lb air ball
18:29

Comment #217 - Posted by: David Burns at May 18, 2012 8:45 PM

7:40 Rx'd
Surprisingly gassing WOD, decided to do it yesterday as a warm up to our main WOD at Crossfit Cardiff...not the best idea! My kind of WOD but not straight into a WOD with max rep wall balls for 5 rounds!!

Comment #218 - Posted by: Ryan Hill at May 19, 2012 1:10 AM

Chris E. said, "Anyone else deal with tendinitis while doing these WODs?" Yes, using the mobility WOD site I discovered I was doing my pullups wrong for two reasons. One my head was back and my starting poistion was poor due to the low height of my pull-up bar. Tried the "floss" of elbow. Jury is still out on that one.

Flexibility, Technique, Compensation = Injury

Comment #219 - Posted by: MikeB at May 19, 2012 5:24 AM

Rx'd

15:02

Comment #220 - Posted by: Rotet at May 19, 2012 6:55 AM

19:43

Comment #221 - Posted by: jstwell at May 19, 2012 7:40 AM

95lb power cleans, 22lb med ball to basketball backboard.

16:21.

It's always the ones that look easy that kill me.

Comment #222 - Posted by: brett_from_wylie at May 19, 2012 9:14 AM

95lb power cleans, 22lb med ball to basketball backboard.

16:21

Comment #223 - Posted by: brett_from_wylie at May 19, 2012 9:14 AM


Sub thrusters w 45lb bar for wall ball

13:14

Comment #224 - Posted by: Kevin McClellan 50 at May 19, 2012 11:00 AM

as Rx'd 9:17

Comment #225 - Posted by: Mike W at May 19, 2012 11:30 AM

23:04. 1k row wu 4:02. abmat x 18 after.

Forgot how much fun wall ball shots are....

Comment #226 - Posted by: kevin o at May 19, 2012 12:18 PM

13:14 as rx'd

Comment #227 - Posted by: Saam at May 19, 2012 1:46 PM

M/49/5'8"/155
Scale to 95 lbs and 15 lb ball
9:48

Comment #228 - Posted by: Jim R. at May 19, 2012 10:52 PM

8:30rx'd

M 33 5'11'' 255

Comment #229 - Posted by: Shaun at May 20, 2012 7:23 AM

8:58 rx'd

Comment #230 - Posted by: Joel at May 20, 2012 8:06 AM

subbed 25# db thrusters for wb's

Otherwise as rx'd

13:50

Comment #231 - Posted by: JFA at May 20, 2012 8:06 AM

subbed 25# DB thrusters

9:01

Comment #232 - Posted by: JPM3 at May 20, 2012 12:03 PM

5/18...18:14...164/177/200cal
Sub 115# PC's. Not blazing but kept avg HR at 164. Finished w/ four MU's and then got 2 in a row.

Comment #233 - Posted by: Mike Scott M/45/5'10"/190 at May 20, 2012 12:22 PM

8:37 RX'd

Comment #234 - Posted by: BH2 at May 20, 2012 1:22 PM

8:37 RX'd

Comment #235 - Posted by: BH2 at May 20, 2012 1:23 PM

8:37 RX'd

Comment #236 - Posted by: BH2 at May 20, 2012 1:24 PM

11:41

Comment #237 - Posted by: Pacers at May 20, 2012 3:58 PM

Subbed 45lb Thrusters for Wall Balls.

Time: 14:38

Comment #238 - Posted by: Alton 32yo / 5'11" / 175lb at May 20, 2012 6:11 PM

10:51 (misread...20 WB shots each round)

Jessica - 11:51 rx'd

Comment #239 - Posted by: B. Rhaly at May 20, 2012 6:33 PM

M/5'8/180#/31yo

First crossfit workout. WOW!!that hurt can't wait for tomarrows WOD

CFWU 3 rounds

Time 17:35
5 rounds
10pc 95#
15 DB thrusters 20#

Comment #240 - Posted by: Jason at May 20, 2012 8:08 PM

Brock 11:46
Sebastian 10:07

Comment #241 - Posted by: sebastian m/43/180/6'2" at May 20, 2012 8:28 PM

As Rx 8:28

M/168#/6'/38yrs

Comment #242 - Posted by: britishfireman at May 20, 2012 9:11 PM

14:07 135#/20#

Comment #243 - Posted by: josh at May 21, 2012 4:05 AM

Cleans @135lbs 10 10 10 6 7
Sub Thrusters 45lb Oly 10 x 5

Time 14:25

Comment #244 - Posted by: Haywood at May 21, 2012 12:39 PM

M 38/5'10"/190

Rx'd

11:28

Comment #245 - Posted by: Rholl at May 21, 2012 2:41 PM

as Rxd in backyard
15:29

Comment #246 - Posted by: tjmah/44/220 at May 21, 2012 5:35 PM

as rxd in my backyard
15:29

Comment #247 - Posted by: tjmah/44/220 at May 21, 2012 5:35 PM

95lb pc 15lb db thrusters
9:50

Comment #248 - Posted by: ecp2 at May 21, 2012 6:10 PM

00:09:29 rx'd

Comment #249 - Posted by: mike at May 21, 2012 7:43 PM

M 35/6'4"/205

09:46 min Rx´d

Sweden

www.crossfitter.se

Comment #250 - Posted by: Staffan at May 22, 2012 5:13 AM

M 36/6'4"/205

Rx'd

09:46


Comment #251 - Posted by: Staffan at May 22, 2012 5:15 AM

M 31/6'0"/232
Subbed 95 lb cleans, 5 kg ball
19:10

Comment #252 - Posted by: Aaron at May 22, 2012 7:21 AM

Run 5k - treadmill, 1.0 incline

tt = 26:04

Comment #253 - Posted by: fitz997 at May 22, 2012 2:38 PM

20:04
95 lb cleans 20 lb dumbell replacing ball
Feeling great 1st week in crossfit

Comment #254 - Posted by: Trajtman at May 22, 2012 4:38 PM

WU: 3x5 squats at 255#

Subbed 20# DB thrusters

12:42

Cleans broken up into 4,3,3 after first round. Thrusters were too slow.

Comment #255 - Posted by: tgremillion M/32/6'1/185 at May 23, 2012 8:15 AM

Jeff @ 2.0
4 rounds unbroken (touch and go PC) with short walk between movements for rest.
last round mostly singles on PC and one break on WBS.
7:16

Comment #256 - Posted by: Jeff & Charity @ CF Snohomish at May 23, 2012 10:53 AM

4 rounds @ 13:28

Comment #257 - Posted by: SF at May 24, 2012 11:26 AM

8:36

Comment #258 - Posted by: kate at May 24, 2012 2:07 PM

finished as rxd in 9:19

29m/180/5'11"

Comment #259 - Posted by: Chuck at May 25, 2012 9:01 AM

m/38/5'9/177
CFWU-3. No HSPU 3rd. Superman. Burgener. Row 500m.
11:52
Easier when I got hips up & shoulders over bar on cleans. Did outside so wall ball was dirty & slippery.

Comment #260 - Posted by: jrm at May 26, 2012 7:11 PM

11:52


Mrs. Miyagi
65# power cleans and 14# WB shots. Rest as Rx'd.
12:22

Comment #261 - Posted by: Miyagi at May 27, 2012 10:28 AM

15:09 95lb Power Clean

Comment #262 - Posted by: RiRi at May 28, 2012 6:41 AM

7:48

Comment #263 - Posted by: MikeyPaul - M/30/5'8"/170 at May 28, 2012 5:44 PM

CFWU x 3

#95 Cleans; weak to non-existant squat

15:45

Comment #264 - Posted by: F15E_WSO/M/49/72"/180 at May 29, 2012 12:42 PM

13.05 @ 115# and 14#

Comment #265 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at May 30, 2012 10:11 AM

3 rounds 7:07

Comment #266 - Posted by: Crossfit Chris at May 30, 2012 3:05 PM

12:08

M/42/178

Comment #267 - Posted by: jayhawkcf at May 31, 2012 9:45 AM

51/m/190

13:03

Comment #268 - Posted by: denob at June 1, 2012 9:42 AM

12:30 as rx'd

Comment #269 - Posted by: Ronnieboy at June 5, 2012 4:37 PM

as rx'd 14:50

Comment #270 - Posted by: Jeff Gebbie at June 5, 2012 6:51 PM

power cleans
75# x 10
95# x 6
115# x 3

for time
5 rounds
135# power cleans x 10
20# wall balls x 15

time: 13:47

m/41/5'8/240

Comment #271 - Posted by: phat boi at June 5, 2012 11:45 PM

If you can actually analize that position I'm impressed. ... I just keep saying "wow"...

Comment #272 - Posted by: vince at June 6, 2012 1:12 PM

9:55

Comment #273 - Posted by: nsb at June 11, 2012 6:28 AM

CF WU + back extensions

WOD for 5/17/12

Five rounds for time of:
135 pound Power clean, 10 reps - subbed 105 - unbroken for first, then 5-5 for rest
15 Wall ball shots, 20 pound ball - subbed 14lb ball (most they had) all unbroken

13:36

Comment #274 - Posted by: TZ at June 13, 2012 6:47 PM

11.37
20 lb thruster sub for wallball's

Comment #275 - Posted by: faleep at June 17, 2012 6:03 AM

used 12 lb ball - no 20lb
8:27

Comment #276 - Posted by: EUGENE M/42/5'11/180 at June 18, 2012 8:17 PM

16:30

Comment #277 - Posted by: Manchild at June 23, 2012 4:49 PM

10:20 As Rx

Comment #278 - Posted by: fathertyme 34/m/6'/175# at July 27, 2012 4:13 PM

13:11 as rx'd with 20lb rice bag for ball

Comment #279 - Posted by: zenoperegrinus at July 30, 2012 1:59 AM

CFWUx2
Burgener
12:00

Comment #280 - Posted by: Doug at November 7, 2012 6:07 PM

Good workout. Went on a long run the day before and my calves were super tight when I did this WOD. Had to stop a few time to keep myself from getting a charlie horse lol Also did hang power cleans. 9:34 RX'd :D

Comment #281 - Posted by: Jason H. 23/M/5'8"/147lbs at December 20, 2012 2:43 PM
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