This sounds like a great WOD... but I have "Bradshaw" planned for tomorrow.

I was gonna sub for the muscle ups but i think i'll just do them assisted from the knees! L'EGO!

Any word on cost of the new competitor's course?
Heck of an idea gentlemen!

Seems I need to use proxies to post now. Strange.

Anyway, anyone know the status of "Killing the Fat Man". There hasn't been a conclusion and it's been over a month.

Thanks.

so... I dont think im quite ready for muscle ups yet... (A lil scared too lol).. Weighted pullups and dips sound like a good sub?

Is there a difference between a squat snatch and a snatch

Dear CrossFitters:

You owe it to yourself and every person at your box that you fist bump every day, that you cheer, that cheers for you, that you wod with daily, and that takes you to the next level, to find out why there is a wod called "Amanda"

"Amanda" - 9-7-5 Muscle ups and Snatches. Do you know it? Do you know her? You should. She will change you for the better.

www.amandawod.com. You did "Hope". Now take on melanoma. No fundraising, just a $20 entry fee for cancer research, for a fantastic cause, in memory of an awesome young lady that we lost too soon.

#5 Andrew-

You can scale however you like. the "official" scale is 3 pullups and 3 ring dips for each MU, but that is a lot in the context of this wod.

How about subbing Chest To Bar pullups?

Im thinking along the same lines as you. Although I am anxious to try to see if I can do ANY muscle ups at all. I guess ill see how I feel in the a.m.

Thanks

can u guys help me out...is the squat snatch different than just a snatch

JuliePlatt, congrats on your big PR yesterday! Thought no one saw it, eh?

;-)

VERY EXCITE!!

Muscle ups...mmmmm, my favorite (just wish I would do more than 1!!!)

How is general Crossfit training any different from 'competition' Crossfit training?

Be as efficient as possible. Period. Any of these "tips for competition" are useful to everyone.

The idea that there needs to be a competition course makes the 'regular' lessons/teaching/training inadequate.

I agree with Matt @13. There should be no difference between crossfit training and methodology and "competition" methodology. Unless someone can point out some good reasons why it may be so.

What in competition is measurable, observable, repeatable that is not in everyday crossfit training? Diet/nutrition or game day nutrition, faster cycles to pull-ups or MU, box-jumps etc.

If there is a better way to be doing function movement (more efficient, safer, increased efficacy) then why are we not doing it. Why is it not taught or included. Other than a lack of time, the impact of material taught already, understanding the basics first, all those first steps.

But aside from cramming in all of these minute tips from a L1, these are the best (and by best I mean most powerful = moving large loads loads long distances quickly) ways of accomplishing work capacity.

That being said, the most important thing not said in these competition vids is this:
Mechanics first then Consistency then and only then Intensity.

Don't do what I did and get too caught up with the competitors. Crossfit is the best way to elicit the stimulus which in turn causes the optimal adaptation to these demands.

Bottom line is this, crossfit is an open source, evidence based program. If there is a better way to be doing things than these should be accepted, and the rest discarded.

Thanks Bingo!

Team Rubicon is awesome. Often first into tough situations, helping out where people are in trouble.

Going to do Mary from a few days ago what are good subs for one legged squats?

I am still new to crossfit (been doing it for a few months now) and I was just wondering, do I do the WOD a total of 9 times (first 3 rounds at 9 reps, second set at 7 then 5) or a total of 3 rounds with each round being at 9 then 7 then ending with 5 similar to the 21-15-9? Sorry the wording confused me and english isn't my first language.

Is it the same work out if you to all reps of muscle ups then all reps snatches or does it have to be between the two? What about for all other work outs?

M/31/72"/220

Scaled WOD
95# barbell snatch squats for rx'd reps
Weighted (30# kettlebell with belt) pull ups and same weight dips with kettlebell in lap for 9-7-5 reps each.

Overhead squats are still not my friend.

Is this workout:
9 MU, 9 snatches
7 MU, 7 snatches
5 MU, 5 snatches

Or the above workout times 3?

Thanks.

12:11

John #19, no, just like you list it. Not x3.

Ben,
A squat snatch is just a snatch. They are just specifying that you need to catch the weight in the full squat vs quarter squat position.

My 2nd only CF WOD
Did the whole 9-7-5 squat snatches. Only with 10kg of plates on the bar as I am still getting the feel for them. Still very awkward at it.
Sub'd MU for 9-7-5 of 3 x pullups 3 x dips per MU. Still struggling with enough pullups so will be a while before I'm strong enough for MU
Time: 22min 27s
Finished with 400m run

8:53 rx'd

@ben, in this workout they want u to do a full squat with the snatch even though u may not need to in order to get the weight overhead. a snatch is just getting the weight overhead and the heavier it gets the more u have to squat in order to end up overhead. so they are the same movement just do the squat even if u don't need to.

Modified (did OHS yseterday) -
9-7-5 reps for time of:
muscle-ups
Deadlift 235#
4:45

m/46/185

modified with power snatch into OH squat

17:00

11:51

m/44/5'6"/140

95# ohs
13:00

8:36
45 k and bar muscle ups
All snatches power. Need lighter weight to insure squat depth. Done after front squat 3x5 and bench press max and mountain biking earlier in the day

Yesterday:
1500m row, no place to swim
20k bike
5k run

64:43

As rx'd with bar muscle ups and 135 squat snatch.
8:17.
This was after doing a 7:20 min WOD of 21-15-9 with 135 Front Squat and Burpees.

So I'm new to crossfit what can I substitute for these exercises or should I just do something else?

How many times should my heart rate spike before hitting the WOD? Thanks.

8:20 RX'd

Okay, quick question for seasoned crossfiters.

I am very close to landing a bar muscle up but I'm alternating arms. So, what is happening is that my chest will clear the bar but I only get one elbow over. My left or right forearm will be verticle and my other will be parallel to the ground. I can do it on both arms.

Should I do these with alternating arms until I can get both elbows over or should I just work on my pullups? I intend to do jumping MUs, C2B pulls, and alternating arms MUs that I just mentioned.
Any help would be appreciated.

Amanda is an unusual workout within the logsitall data set - only 17 as rx'd entries (compared with thousands for Fran...)

Median all: 12:16
bit.ly/MEB3zU

-bp

13:35

Subbed 3 box muscle ups for every muscle up

Used 45 kg for squat snatch

Jake,

Doing one armed for the 1st MU is pretty common. After that, the momentum from that big swing down will generally allow you to get both arms over at the same time.

So for the 1st one, one armed is fine. For the next consecutive MU's, get both over at the same time.

Hope it helps! :D

I remember doing this WOD when I was new to CF with a 65# snatch and bar MU's. I have a shoulder injury now, but I would love to do it again. This is one of the most fun WODs ever!!!

Glad to see a Team Rubicon pic up on the main site:)

Subbed 3 dips and 3 pullups per MU.
65 lb squat snatch
12.49

CFM "Amanda"

9-7-5
Pullups
Dips
HP snatch @35lbs
10:41

@14 weeks

18:08 at 115 lb. snatch (95lb last time)
MU's as rx'd

Day 46
M/45/6'0"/195
Scaled as follows:
Muscle Up (subbed 3 pull-ups + 3 dips)
Squat Snatch wt. 95#
Time: 14:51
Dip bar and pull-up bar on opposite side of gym from each other... wasted time. No rings for MU.

2012-06-15: 12:29@4:52,4:43,2:53. Full s's.
2011-05-30: 14:16@5:16,4:45,4:15. 
2010-07-17: 10:13@3:47,3:49,2:37. 95#.

Holy ambiguous WOD description HQ!

Ended up doing Amanda 3 times - took me an hour!

RIP Amanda Miller

10:32

ANY SUGGESTIONS? did the snatch then full OH squat, shoulder immobility was main limitation on weight so could only do 40 lbs without too much discomfort

Also I'm not skilled enough for full MU's so did kipping chest to bar and attampts at MU.

that said,
10:15

and a whole bunch of humble pie...

12:12 rx, d

No rings, rotator cuff injury means I need to limit the weight overhead. So:

9 - 7 - 5 rounds of:
3 x pullup, 3 x dip
75# squat snatch

Time: not fast. ;-) Didn't run the clock. 25-30 min.

ian

3 pull ups 3 dips per MU.
60lb jerks (working on form)
100 lbs OHS
approx 20 min

f/42/180/5'10"

My first attempt at something that resembles Amanda

Subbed 2 pullups and 2 dips (blue band assist) for each dip.
85# squat snatch.

16:15

The weights are approaching the Rx'd ones and the muscle ups... well... they're still a long way off.

11:34 rx'd.

15 min rx'd

m/41/6'4"/231

11:30

sub for MUs: equal reps of close-grip PUs, hanging leg raises, and dips.

95# snatch w/ OHS. Never done this move before so wanted to get form down.

I am curious as to how/where many of you set your rings for muscle ups.

I don't seem to have a place.

Male/30/5'11/210
13:00
Mod 115lb OHS

11:50
3/1 pullups and dips
75 lb sq snatch
Probably didn't get to legal depth on each squat snatch, but close

5:50 RX Great WOD!

5:50 RX ... Great WOD!

11:20 Rx'd, gotta work on groin flexibility so the squat snatches are more comfortable

Rx in 20mins 'cept for 95lb snatch

Never done a single muscle-up, until I did 21 on a bar today! Could only do 1 at a time though.

M/35/5'4"/145lbs
Subbed 115 for snatches
8:49

11:57

subbed squat cleans for snatches

Only been doing CF for about a month and I am WEAK. I usually scale down weight to 60% of rx but it was not happening with those squat snatches. I tried with an empty 45# bar and fell twice. Lots of stares. I ended up doing it with a 20# small barbell and crappy ROM. Also subbed assisted pull ups and dips for MUs - 90# assist 27 - 21-15. I have a lot of catching up to do guys, but all the big dawgs doing WODs as rxed are good motivation!

9:16 as RX'ed

Subbed 65 lb squat snatches

6:41

First go with Amanda - as rx'd 16:18. Bar muscle ups.

200 single unders, run 400m, row 500m, 100 single unders, run 250m, row 250m = 13:13. abmat x 18 after.

11:58.5
Depth on squats was questionable, and did a very poor sub for a MU using a barbell propped on the highest peg of a rack. Ceiling was too low to do a real one anyway, and I didn't want to do pull-up/dip sub bc, personally, I don't think it is a precise/accurate sub.

13:32

95lb snatch. MU st through, then 6/3, 3. PAC. 100x flutter kicks/stretch cooldown

6/4/11:
combo/short WOD
21x 225lb DL, 9x Muscle up
not timed

7/18/10:
sub'd HSPUs for snatch (kids sleeping above garage)
9:35
2nd set could only get 4 x MUs...failed 3 times on 5th rep
long day of spackling/packing, latenight WOD
probably taking my rings down tomorrow

Over two months since TKA
No WOD injured lower left rib; Doctor said three possibilities,you know what they are, the treatment the same for all three, + or- 2 week’s recovery
Physical therapy and strength training
M/54/6’/205

As rxd
9.55(pr)

Old pr is 14.41

7-5-3-1
Muscle ups
Power Snatch to OHS 50 kgs
29:40
(failed 5 muscle ups in the first set, took nearly 10 minutes and took 4 attempts to get the last one)

M/39/6'1"/190 sub 3/1 pull ups dips 65lb. squat snatch 17:40

knee and shoulder injuries - just did 20kg bar muscle snatch.

did 15 muscleups - best i've done in a workout

3 PUs+3 dips for 1 MU
65# barbell

14:03

Too early in my CrossFittimg to do the muscle ups. Subbed out some pull ups for the muscle ups and did the snatch squats. Didn't record a time since I am just starting out. Keep the excellent WOD's coming!

7-5-3-1
Muscle ups
Power Snatch to OHS 50kg
(First 7 muscle ups took around 10 minutes - failed five of them)
(Last Muscle up took 5 attempts)

Did my first muscle up last light so instead of doing Amanda I did her little sister!

Scaled the rep count to Not weight
6min I did.
5
4
3

9:30. 95# squat snatch

27:01, 95#

Weight as rx'd but i did 3 CTB pull-ups and 3 dips for every MU. got 13:57.

6'2/200/28

First Marathon today!

3:52:27

11:24 as Rx'd

M/52/154/1-1-06

"Kelly" as Rx'd (first time)

41:08

Subbed 3 pull ups 3 ring dips for MU
5'11 M 185#
11:15

26:02, with 95# squat snatch

26:02, with 95#

7:56 Rx'd (PR)

17:30

9-7-5
PullUps
Dips
95# Snatch
6:48
then
50 Weighted Sits

Rx'd 9:37

1 round with mostly power snatches in 7 minutes

Right should went to a very crunchy place on my last snatch - if I recover I will remember ACTIVE SHOULDERS!

As rx'd
9:35

54:02

9-7-5
Snatch
Burpee tuck jump

9 am
Cara 5:54 (15)
Amanda 5:34 (15)
Marianne 5:46 (15)
Aly 4:36 (35)^
Rachael 4:13 (35)
Christina 4:39 (35)

10 am - hang power snatch as group then burpee tuck jump for time
Austin
Jason
Aaron
Ricky
Connor
Seth
Frankie
Bubs

11:35 am
Abby 4:31 (45 hps)
Emma 6:10 (45/ring dip)
Murley 9:55 (45/ring dip)
Ryan 10:18 (95/muscle ups)
Chris 8:00 (95/musclu ups)

1:30-6 pm - hang power snatch
Pepin 4:10 (pvc)
Craigen 3:03 (pvc)
Alan 3:46 (85)
Jacob 3:39 (45)
Steven 5:02 (85)^
Morrow 4:18 (85)
Jesse 2:48 (45)
Jay 2:54 (85)
Max 2:54 (75)
Alex 3:20 (75)
Coach Kim 2:52 (15)
Jamie 4:15 (pvc)
Abby Laurencelle 4:17 (pvc)
Crystal 3:05 (15)
Mrs Pip 3:12 (15)
Mama V 3:28 (15)
Mrs. Carey 3:07 (35)
Mr. Wonsil 3:43 (45)
Mr. Carey 3:55 (45)
Joe 2:41 (45)

7pm
Tara 3:30 (35 hang snatch)
Sydni 4:36 (45 pang power snatch)
Meghan 5:47 (45)

age 22 bw 170

8:00
95# snatch. muscle ups not quite locked out

M/34/6ft/185

sub 3 PU and 3 Dips
75lbs on the squat clean

6/16...21:33(incomplete)...156/170/218
95# squat snatch. All MU's were singles. Only thru rds of 9 and 7 before I tore open blister on right palm so false grip wasn't doable.

33 yom, 190 lbs

11:35 (pr)

scaled snatch to 95 lbs

subbed regular snatch for squat snatch - dragging this morning:

14:55

115 pwr snatch

9:56

3x1ratio: ring dips pull ups
50kg snatch squat

19´36¨

Just under 8 mins w 95# pwr snatch and scaled MU. Awesome WOD!

m/23/154/5'7

subbed and scaled

27 pullups
18 dips
9 squat snatches, 95lbs
21 pullups
14 dips
7 squat snatches, 95lbs
15 pullups
10 dips
5 squat snatches, 95lbs

14:34

Jeff @ 2.0
High rings, no false grip.
5:45

44/m/176cm/73kg

115 pound squat snatches

11:30 (last time 10:00)

That was slow. MUs no problem, but snatches still shaky. Need to concentrate on every single rep, can't rush it. One missed rep. Good practice anyway.

Tried a DE day with box squats for the first time afterwards.

2-2-2-2-2-2-2-2-2-2 on the minute

60-60-60-60-65-65-70-70-60-60 kg (the last two reps with a lower box).

How high should the box be? Femur parallel or below parallel?

CFE running drills week 1 program in the afternoon.

14:51 rx'd

11:45

115 lb squat snatch

As RX'd
9:55
28 male
6'
215 lbs

9:32 rx'd

22:25 at 95lbs

C-
false grip, working on multiple mu's
3-3-3, 3-2-2, 3-2
95# snatch
8:35

135# squat cleans instead of snatch

7:24

M/34/5'9"/155

Scaled to 95lbs snatch.

8:39

11:17

Compare to:
100717 - 14:19 (started with Snatch)

m/38/5'9/177
CFWU-2. Pushups instead of dips 2nd. Superman. Burgener. Row 500m. Did front squat workout progression first.
10:31
Good job w/MU.6+3, 3+2+2, 3+2. Snatches not too bad except for last 2 reps. Failed twice on rep 4. Hips higher, shoulders over bar, engage IT band, bounce weight off thighs. Need to do better job of landing in narrower stance & behind jumping pos
5/29/11: 11:00
7/17/10: 11:16

12:07

2 ring PU + 1 ring dip per MU
Snatches @ 115#

power snatch
75# x 5
95# x 5
115# x 4

super scaled this one

15-10-5
strict pullups
dips
135# power snatch

time: 20:47

m/41/5'8/240

12:59

Three rounds, 9-7- and 5 reps, for time of:
3x Pull-Ups
3x Dips
135 pound Squat snatch

Did the snatches as singles. Hope they counted, because I'm terrible at them; couldn't keep my elbows straight.

M/27/5'11''/200

51/m/190

subbed squat clean/thruster, 13:31

Compare to:
120703 - 10:22
120615 - 11:17
100717 - 14:19 (started with Snatch)

16:50

rx 24;23 squat snatch is a pain - did snatch then oh squat

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