August 7, 2012

Tuesday 120807

Fifteen rounds of:
Power snatch followed immediately by five overhead squats.

Start light and add weight.

Sarah Hopping 175lbs. Post loads to comments.

Compare to 051018.

ErinCafaroOlympicGoldMedalRow_th.jpeg

Enlarge image

Erin Cafaro and the US Women's Eight rowing team on the way to gold.


"Be Your Own Bodyguard Part 5: Nonviolent Posture" with Tony Blauer CrossFit Journal preview video [wmv] [mov] [HD mov]


WOD Demo with Sarah Hopping - video [wmv] [mov] [HD mov]

Posted by Pukie at August 7, 2012 5:00 PM
Comments

I am going to be traveling for the next week and I know the hotel doesnt have barbells. It is acceptable to substitute dumbell snatches for barbell ones? How should i go about this?

Comment #1 - Posted by: Scott at August 6, 2012 5:32 PM

Way to go, Sarah! So great to see you on the mainsite...now everyone else can see for themselves what we in SF already know...you are awesome!

Comment #2 - Posted by: Amy Woods at August 6, 2012 5:39 PM

Scott - IMO... you gotta do, what you gotta do. Just be sure to note what you did for tracking purposes. Also... This is not the Open, so it is as acceptable as you want it to be.

Comment #3 - Posted by: Trueson at August 6, 2012 5:43 PM

Shout out, awesome time at level 1 cert this weekend!

Comment #4 - Posted by: crazy at August 6, 2012 7:09 PM

Go team USA!!!

Comment #5 - Posted by: Matt at August 6, 2012 7:12 PM

So, from what I get out of the video, she missed the squat on the last 3 rounds? But they count as rounds? I only ask because my snatch/OS is terrible, and I'll hit my max before the 15th round if I increase every time - I'm more thinking of doing 3 sets at each weight until I get to 12, and then increase each of the last 3.

Comment #6 - Posted by: KC at August 6, 2012 7:59 PM

YAY Sarah! You are such a beast girl! Love ya!

Miranda

Comment #7 - Posted by: Miranda O. at August 6, 2012 9:21 PM

Great training with Tony B. this weekend at CrossFit Rubicon. His fear management psychological approach to training, while relevant to self-defense, is equally applicable to CrossFit. Good stuff.

Comment #8 - Posted by: Rick at August 6, 2012 9:21 PM

I love this site.. and even more i love how crossfit is a major contributor to evolving the fitness world.. Cheers to you guys!!

Comment #9 - Posted by: Jrok at August 6, 2012 9:30 PM

Guys, any advice on doing pull ups and not completely shredding your hands? managed to get the butterfly kip sorted but keep ripping calluses off my hands.
I use plenty of chalk but it still happens. Never liked the idea of wearing gloves in the gym, but is it now time to try them? or anyone got any other advice?

Comment #10 - Posted by: David at August 7, 2012 1:18 AM

Worked up to 105

Difficulty holding the weight overhead.

m/41/180

Comment #11 - Posted by: joeyx at August 7, 2012 2:55 AM

David,

I was in this same predicament; I always thought gloves were for gardening and never found a need in the gym... but after doing so many pull-ups and push-ups (thanks Angie) I couldn't take the damage to my hands anymore so I gave in and tried the gloves. They are fantastic! I just got normal work-out gloves, but they spread pressure and give cushion and now I'm not hesitant to hop on the bar, drop down for push-ups or lift heavier weights!

Ultimately, it's your call; I just wanted to share my experience, since I was in your position not more than a couple months ago. Hope it helped a bit!

Comment #12 - Posted by: tatumvay at August 7, 2012 3:29 AM

65-75-85-95-95
95-105-105-105-105
115-115-120-120-125

Comment #13 - Posted by: gb 45/m/71"/185# at August 7, 2012 4:13 AM

@12 David, Try getting some gymnastics grips. Rogue sells them.

Comment #14 - Posted by: Ed at August 7, 2012 4:23 AM

I just bought some rings, but did not buy form Rogue. I know crossfitters have a some loyalty to Rogue, but do a little shopping for your gear unless you just really want the brand name. They charge A LOT for shipping and will not budge. I bought my rings from hammerhead fitness, same price for the rings, free shipping. Just saying, look around a bit.

Comment #15 - Posted by: jmu alum at August 7, 2012 4:40 AM

48-53-58-68-78
88-98-108-108-108
113-118-118-108-108

Second CF workout. I have never done either of these movements and coordination/skill was bigger hindrance than the weight. Also, not yet able to squat to full depth due to year (and years) of knee problems.

Thanks everyone!

Comment #16 - Posted by: Rick M/46/5'10'/195 at August 7, 2012 5:00 AM

it looks like a beautiful WOD.. Sarah! you are my inspiration!

Comment #17 - Posted by: hugo lopez at August 7, 2012 5:02 AM

50-55-60-65-70#
80-85-90-100-100#
105-110(form breaking down on snatch)
95-95-95#

Comment #18 - Posted by: ART/M/43/5'5"/148 at August 7, 2012 5:04 AM

M/31/210/72

95-105-115-125-135-
145(f)-135-135-135-135-135
115-115-125-125-125

Comment #19 - Posted by: SeanP at August 7, 2012 5:10 AM

hey guys, I'm new to Crossfit (did 2 WOD's), for today's workout, is there any rest between rounds???

Comment #20 - Posted by: Ewalt at August 7, 2012 5:14 AM

M/27/230

75, 75, 75, 95, 95
105, 115, 125, 135, 140
145, 155, 165, 175, 180x4

That was a great one! enjoyed it

Comment #21 - Posted by: Ryan B. at August 7, 2012 5:41 AM

I can't OH Squat to save my life, but i could squat 550 in college. I'm thinking it's a core/flexibility issue combined. Any ideas? I mean i can't even do light weight.

Comment #22 - Posted by: Jacob at August 7, 2012 6:13 AM

#21 I know what you mean. Very frustrating

Comment #23 - Posted by: Gnm at August 7, 2012 6:49 AM

Wrist discomfort on front squat. I know to use shoulders but feels like the bar is bending wrists back too far. Is it just a flexibility thing? Then can't get a good push upwards on the press up from there due to wrists being back? Suggestions?

Comment #24 - Posted by: Riley at August 7, 2012 7:00 AM

44/m/176cm/73kg

30
35
40
45
50 (not quite deep enough)
50
50
52
54
56
58
60 (barely made the power snatch)
50
50
50 kg

Videoed myself today and found that my OHS position is too upright, my butt not reaching back far enough and therefor my knees come far in front of my toes for an acute knee angle.

Comment #25 - Posted by: Memuc at August 7, 2012 7:10 AM

Great work in demo video

Comment #26 - Posted by: ml at August 7, 2012 7:12 AM

#21, 22

usually anyone that is used to, and can do really heavy squats 1) don't go full range on them, as they were taught not to, and 2) have very tight hips as a result of above, and mm around the hip getting stronger than the small mm around the hip joint. this results in having to compensate with bending the back more(leaning forward), which makes ohs very hard, and forces one to flex shoulders back to awkward(and weak) position. it will take a ton of time, but you need to really work in increasing hip flexibility which will result in your being able to keep back in more upright position at the bottom of your squat. work on loosening hips and caudal string of muscles--calf, hamstring, glutes---see starret's youtube vids of stretching exercises for hips/squats.

Comment #27 - Posted by: mtvet at August 7, 2012 7:25 AM

@12 David, Try a pair of wrist wraps. You can pick them up at most sporting goods stores. They have always worked great for ring or bar pull ups. Stick to cotton, the nylon wraps have always slipped a little for me.

Comment #28 - Posted by: nvdiver at August 7, 2012 7:28 AM

@#23, for front squats i let the bar roll back to shoulders only holding with 2 fingers, not the full fist. this should allow for flexibility during front squats, but for any OH stuff, definitely look into wraps.

Comment #29 - Posted by: Jacob at August 7, 2012 7:33 AM

@12 David, I would suggest holding damp tea bags...as wired as that sounds! I'm a former gymnast, and that's what we used to do. Something about the compounds in the tea toughen the skin so that they are less likely to rip. Even with gymnastics grips, your hands can still rip. For most people, holding tea bags for about 20 minutes 3-4 times a week really helps. You could try that before you get grips or while you're looking for them.

Comment #30 - Posted by: L. Pickle at August 7, 2012 7:35 AM

@#22, I tried WOD not to long ago that required 155lbs on OH squat and I couldn't do 1. My body was trembling and my mid back almost cramped up. I don't get it, as a former D1 football player we surprisingly never did these. I just don't get how i can clean over 350, bench over 400 and squat over 500 and can't OH Squat 155, embarassing.

Comment #31 - Posted by: Jacob at August 7, 2012 7:35 AM

Your not alone. I keep waiting for the light to come on

Comment #32 - Posted by: Gnm at August 7, 2012 7:44 AM

5'9" 180 30yr/m
4rounds for time
30-jump and touch12"above reach
20 185#deadlift
10 hand stand push ups
13:36

Comment #33 - Posted by: zak at August 7, 2012 8:29 AM

@25, Ha what kinda tea? My hands, fingers have rips tare. Lotsa pull ups

Comment #34 - Posted by: Pt 39/154/5'7'' at August 7, 2012 8:41 AM

45, 55, 65, 75, 85, 95,
105, 115, 125(f), 95, 95,
105, 105, 115, 115, 115

I've been dabbling in CF for far too long. Time to go to the local CF affiliate and start learning to do this correctly. Thanks for the killer workouts. Still in the fight!

Comment #35 - Posted by: nvdiver M/45/75/265 at August 7, 2012 8:53 AM

Today is day 2 of Crossfit... Wow!!! Simply amazing. I am an avid gym guy. Trained for natural body building shows, I hike and run often.... Nothing beats Crossfit!! I am now a believer! Goodbye to the old way of working out and hello to how everyone should train!! Thank you..,Okay time to eat!!:-D

Comment #36 - Posted by: Antoinne at August 7, 2012 9:00 AM

@12 I was having the same problem with my hands shredding from kipping pull ups. I looked up hand taping online. There are a few different videos that show ways to tape your hands. Its worked for me, also its not nearly as bulky as gloves so you still have the natural grip feel.

Comment #37 - Posted by: zach at August 7, 2012 9:20 AM

50,55,60,65,70,
75,80,85,90,95,
100,105,110,115,121

Comment #38 - Posted by: Snoopy at August 7, 2012 9:27 AM

Made up yesterday's Tabata:

pull-ups 60
push-ups 79
sit-ups 157(PR)
squats 122
total 418

Comment #39 - Posted by: Carole (F/54/5'6"/135) at August 7, 2012 9:39 AM

Mine in the filter.

Comment #40 - Posted by: Kevin C. (M/53/5'11"/175) at August 7, 2012 9:43 AM

@21 well I'm not giving up. Im hoping the light will come on soon

Comment #41 - Posted by: Gnm at August 7, 2012 9:49 AM

Wow what a OHS confidence booster! PR'd by 20lbs, 1RM was 105. Crushed that today...

65,70,75,80,85,90,95,100,105,110,115x4,120x4,110,115,125

Comment #42 - Posted by: Joel C at August 7, 2012 9:59 AM

I can't do ohs either so frustrating. I'm taking level one in October so hopefully I'll get some help. I tried with a stick and I can tell my body just doesn't want to cooperate. Arms falling forward same with head. So I did an EMOM of deadlifts and toes to bars for 15 min. Want those ohs!

Comment #43 - Posted by: Justin at August 7, 2012 10:25 AM

45,65,95,105,115
125,130,135,140(4),140
145,150,155,155,135

Comment #44 - Posted by: ferb44 174# at August 7, 2012 10:30 AM

Day 99
M/45/6'0"/190
CFWU x 3
75-85-95-105-115
120(Failed #4)-120(F #3)-115-110-110
110-105-105-105-100
My OHSs suck!

Comment #45 - Posted by: fargingbastige at August 7, 2012 10:56 AM

first time doing this type of workout...especially power snatches

30/m/200
90 90 90 112 112
112 112 135 135
135 112 112 112 90 90

Comment #46 - Posted by: MlD at August 7, 2012 10:59 AM

a humbling day- did anybody else watch the olmpic women's weightlifting- 48 KG class ? These women weigh about 106 # and they were snatching over 225 and C&J like 245#- so that put my ability into rapid perspective !

65
75
85
95
105
105
95
95
95
95
95
85
85
85
85
M/55/185#/5'8"

Comment #47 - Posted by: Mike at August 7, 2012 11:39 AM

95-100-105-110-115-120-125-130-135-140-145-145-145-145-135

Comment #48 - Posted by: Michael m/49/5'9"/175/MI Survivor at August 7, 2012 11:39 AM

45-65-75-80-85-90-95-100-105-110-115-120-125-130-135(4)

frustrating..... failed on last rep!

m/46/6'3/170

Comment #49 - Posted by: knodes at August 7, 2012 12:02 PM

65, 75, 85, 95, 95, 95, 105, 105, 105, 105, 105, 105, 105, 105, 105 (7 Aug '12)

fun WOD

Comment #50 - Posted by: NAMWIZ at August 7, 2012 12:15 PM

45,45,55,55,65,65,75,75,80,85,90f,90f,85,85,85

Comment #51 - Posted by: Boyd Huff at August 7, 2012 12:19 PM

45
65
85
105
115
125
135
135
135
135
135
135
135
145
145

Should've tried heavier weight earlier, my form has improved 100 percent though. For those who are having trouble with overhead square, keep practicing form with light weight. Keep head and chest up, push off those heels. Even though my weight isn't up there yet, I've seen tremendous gains due to form. Loved this one.
M/6'0"/ 33/ 200

Comment #52 - Posted by: Kirk at August 7, 2012 12:23 PM

45
65
85
105
115
125
135
135
135
135
135
135
135
145
145

Should've tried heavier weight earlier, my form has improved 100 percent though. For those who are having trouble with overhead square, keep practicing form with light weight. Keep head and chest up, push off those heels. Even though my weight isn't up there yet, I've seen tremendous gains due to form. Loved this one.
M/6'0"/ 33/ 200

Comment #53 - Posted by: Kirk at August 7, 2012 12:23 PM

F/42/5'6"/145

45-55-60-65-70-75-80-85-85-90-95-90-90-85-85

Comment #54 - Posted by: mom to five at August 7, 2012 12:32 PM

F/42/5'6"/145

45-55-60-65-70-75-80-85-85-90-95-90-90-85-85

Comment #55 - Posted by: mom to five at August 7, 2012 12:34 PM

Crossfit, stay raw forever. This is the essence that differentiates us from everyone else.

Comment #56 - Posted by: Amir at August 7, 2012 12:38 PM

1-3: 95
4: 105
5: 115
6: 125
7: 130 (F)
8: 130 (F)
9: 115
10-12: 105
13-15: 95

Comment #57 - Posted by: Justin at August 7, 2012 12:41 PM

@22 and 23. I have the same problem. Check out mwod.com. K-star has his his own search engine, search "overhead squat". He has great stretches and joint mobility exercises you can do. i'm 2 months into crossfit and found his stuff early. Dramatic improvements.

Comment #58 - Posted by: E m/33/210 pr'd by 20lbs at August 7, 2012 1:29 PM

95, 95, 95
106, 106, 106
115, 115, 115, 115
125,125, 125
135,135

M/52/190lb

Comment #59 - Posted by: Mazzone, Chantilly at August 7, 2012 1:51 PM

M/28/137#

kg-lbs
20-44
25-55
30-66
35-77
40-88
45-99
50-110 (failed snatch)
50-110 (Got the snatch, failed 3rd OH Squat)
50-110 (failed snatch)
40-88
40-88 (tried wider grip, got snatch, didn't squat)
40-88
45-99
50-110 Success! (PR)
55-121 (failed snatch, had to try!)

Comment #60 - Posted by: Keen-NZ at August 7, 2012 1:56 PM

If anyone in the Crossfit community has the opportunity to train with Coach Blauer, or attend a PDR or B.Y.O.B I highly recommend it. I have trained with defensive tactics instructors throughout the world and I yet to see someone like Tony bring such a comprehensive and in insightful perspective on natural defensive mechanisms associated with identifying and responding to violence. He is truly the leader with the comabatives community.

Comment #61 - Posted by: Fred Garcia at August 7, 2012 2:04 PM

m/42/5'8"/175


Wow, an eye opener for sure. Technique was fine until 95 lb. then went down hill. Stayed at 95 lb.(technique, technique, technique!) for the last 5 rounds. OHS are so difficult to master.

Comment #62 - Posted by: Mike A at August 7, 2012 2:05 PM

Snatches are still a work in progress for me. I feel I do not use my hips enough.

Now overhead squats are horrible for me, slightly uneven arm strength (and length?) with balance issues. I got through 7 rounds (95 lb -> 125lb) and then switched to cleans and front squats as a sub.

Comment #63 - Posted by: Greg Whelan/M/22/185' at August 7, 2012 2:08 PM

This was rough, my overhead squats are not that great...

35
45
50
55
60(f) - bad form
60
65
65
70
75
80
85
85
90(f) - got 2 OHS at this weight before dropping bar
90(f)

So new 5 rep PR (85 pounds) and new 2 rep PR (90 pounds).

Comment #64 - Posted by: Jonathan Offen at August 7, 2012 2:13 PM

@#27 and 57, Thanks for the input guys. I will definitely look at those video's/websites. Our coach at Tulsa had us go past parallel, so i don't think it was a matter of that inhibiting my OH, but I haven't squatted past parallel since i played, so 2008. Maybe I need to start again. Also i am very stiff in hips/hammy's/lower back. Basically the whole posterior chain. It never effected my speek and power luckily, but I pulled a hammy or 2 ha. Thanks guys.

Comment #65 - Posted by: Jacob at August 7, 2012 2:13 PM

My First WOD I am a 125lb. female, not sure how I did/compare to other girls...

1-3: 35
4-5: 45
6: 55
7-15: 65

I felt like I really could have handled more weight, but I really was trying to get the proper stance and technique.

Comment #66 - Posted by: Janel at August 7, 2012 2:13 PM

65

75

85

95

105

115

125

135f

Comment #67 - Posted by: Freddie B. at August 7, 2012 2:28 PM

Did this one not very well. Just off lately. 95 up to 145, failed at 150 back down to 120 for last 3 to finish.

Check out this link of the poor lifter who dropped over 400 on his head and neck at the olympics. He's OK, what a monster.
http://www.sbnation.com/london-olympics-2012/2012/8/7/3226325/olympic-weightlifter-drops-400-pounds-on-his-very-tough-head

Comment #68 - Posted by: Todd Gleason at August 7, 2012 2:37 PM

The thing I hate about CF is that when I can't do it, I want to punch someone in the face!!! I have an effed up rotator cuff; this poses a problem in CF, or any workout really. Looks like I'm gonna have some pretty swole legs when this one plays out.
If you're reading this, you're probably saying,"who cares?" Well, I am an independent CFer, sort of a Nomad, if you will. When I cannot complete WOD's, I lose my connection to y'all. So, I will ramble about being pissed at my shoulder for being a baby to people who could possibly understand. Thank you for your shoulder; you can have it back now.

Comment #69 - Posted by: Jesse at August 7, 2012 2:54 PM

M/35/260/84

My left rotator cuff is injured , so the stabilization part of this exercise was pretty tough, but when you don't warm up properly ,and you do not stick to good form, usually have an injury occur..

15 rounds
Power snatch
5 overhead squats
100
110
120
130
140
150
160
170
180
190
200
210
220
230
240

Comment #70 - Posted by: Rusty at August 7, 2012 3:04 PM

M/30/6'/190

135
145
155
155
155
165
165
165
165
175
175
175
175
175
185

Comment #71 - Posted by: Pete at August 7, 2012 3:29 PM

175

Comment #72 - Posted by: B-Mo M/35/6'/195 at August 7, 2012 4:16 PM

65-85-105-115-135-155-175 (missed snatch)-155-155-155-155-135-135-135-145. Fairly new with snatches and first time with overheads. Fairly pleased with results though.

Comment #73 - Posted by: Matt at August 7, 2012 4:17 PM

45
55
65
75
85
95
100
105
110
110
105
105
105
105
105

Comment #74 - Posted by: MCross at August 7, 2012 4:58 PM

Been crossfiting since the 2012 open. First time posting.

75,85,95,105,110,115,120,125,130,135,140,145,150 snatched but dropped on squats,145 same, 135 same

Need to strengthen the wrists. They wouldn't cooperate at the end.

M/26/5'9"/175

Comment #75 - Posted by: Anewman at August 7, 2012 5:05 PM

75
85
95
105
115
125
135
140
145
150
155
160
165
170
175

Comment #76 - Posted by: Jonblaze at August 7, 2012 5:11 PM

85
105
115
120
125
130
135
140
couldn't complete because of time..:(

Comment #77 - Posted by: Hosuk Jin at August 7, 2012 5:37 PM

M/48/ 224

1 week into cf

45
55
65x3
75x5
85x3
95
95 (2 squats only)

I know it sounds weak, but 6 months ago I couldn't even do a sit up. I have lost 25 pounds in 3 months and exercising daily. CF recommended to me and this is my 4th workout. Would love to get professional CF trainer but live in remote location. Thank you for all the videos and workout suggestions.

Comment #78 - Posted by: Bagz at August 7, 2012 5:48 PM

45-50-55-60-65-70-75-80-85-90-95-100-105-110-115

Comment #79 - Posted by: Scfd1_9607 at August 7, 2012 5:55 PM

75-75-95-95-95-115-115-125-125-135-135-135-145-145-145.
Been doing the Burgener warmup two to three times per week. Snatch is slowly improving.

Comment #80 - Posted by: Kurt M/38/185 at August 7, 2012 6:00 PM

Total Knee Arthroplasty (TKA) over 4 months ago, my progress is good.
Have to train smart, too early to push the limits of my new knee.
65-70-75-80-85-90-95-100-105 (2 squats only) 105 (2 squats only) 10 rounds and stopped
I'm relearning the movements
M/54/6’/205

Comment #81 - Posted by: Pete In Sun City at August 7, 2012 6:14 PM

Got up to 150

Comment #82 - Posted by: mlt at August 7, 2012 6:17 PM

115-120-125-130-135-140-145-150-155-160-165-170(f)-175-180(f)-185(f)

Happy about the 175, wrists definitely got pretty uncomfortable as the sets went on. Tough workout.

Comment #83 - Posted by: Edwin 29/M/68"/170 at August 7, 2012 6:19 PM

45 45 67 75 85 85 88 88 97 97 108 108 110 110 132

Comment #84 - Posted by: Paulo at August 7, 2012 6:29 PM

75 85 95 105 110 115 120 125 125 130 130 130 135 135 135

Comment #85 - Posted by: Will M/21/5'11/175 at August 7, 2012 6:46 PM

65-130, then 135f(2)

fun workout, but i was struggling with tender shoulder

Comment #86 - Posted by: controlfreak at August 7, 2012 6:47 PM

Well, not great, but...

65/65/75/75/85/85/90/95/100/105/110(f)/110/115(new pr) and then the last two sets I just snatched 120 and then 130, which was also a PR.

I feel like I improved my form, and hit a couple of PRs, so I took some victories from today.

Comment #87 - Posted by: KC at August 7, 2012 7:01 PM

150

Comment #88 - Posted by: Tyler Scott at August 7, 2012 7:09 PM

#69/Bagz--great story--stick w/ it and you'll be amazed!

I on the other hand suck...glad to see I'm not the only one who struggles w/ O/H squats.

45-45-55-55-65-65-75-75-75-85-85-85-95-95 before my back started to complain.

Comment #89 - Posted by: Jim R. M/49/5'8"/155 at August 7, 2012 7:23 PM

got up to 205 and 4 over head squats with the weight, failed the last one!!!!

Comment #90 - Posted by: Cody Lytle at August 7, 2012 7:31 PM

28/m/5'11"/180
75-85-95-105-115
125-135-140-145-150
155-160-165-170-175

Felt pretty good. PR on power snatch. Maybe could have got more.

Comment #91 - Posted by: justaman - liberty, sc at August 7, 2012 8:09 PM

25kg-30-30-30-30-35-35-35-35-35-35-35-35-35-35

Comment #92 - Posted by: Saganamooo at August 7, 2012 8:37 PM

TUESDAY 120807

Fifteen rounds of:
Power snatch followed immediately by five overhead squats.

Still nursing this hurt foot and this is a challenging movement for me so I kept it light and practiced form:

15 x above w 45# bar

ian
M/39/6'/150#

Comment #93 - Posted by: iancr at August 7, 2012 9:03 PM

95,100,105,110,115,120,125,130,135,140,155,160,165,170,175

Comment #94 - Posted by: Wade m/18/6'0"/190 at August 7, 2012 9:46 PM

Total Knee Arthroplasty (TKA) over 4 months ago, my progress is good.
Have to train smart, too early to push the limits of my new knee.
65-70-75-80-85-90-95-100-105 (2 squats only) 105 (2 squats only) 10 rounds and stopped
I'm relearning the movements
M/54/6’/205

Comment #95 - Posted by: Pete In Sun City at August 7, 2012 10:19 PM

20kg-25-30-35-40-42.5-45-47.5-50(snatch fail)-40-40-40-40-40-40

As rx'd

Comment #96 - Posted by: Brett (M/24/188cm/77kg) at August 8, 2012 1:39 AM

GREAT WOD !!

M/21/80kg

finished on 75 kg (165lbs) my PR !!!

didnt fail a set :)

Comment #97 - Posted by: joe at August 8, 2012 2:04 AM

44m,6/216
65-85-95-105-115-125-135-145(F)

Frustrated w/ Power Snatch
OH Squat Max for x 5 is 185, regular Snatch 140...

Comment #98 - Posted by: will h at August 8, 2012 2:27 AM

20kg-25-30-35-40-42.5-45-47.5-50(snatch fail)-40-40-40-40-40-40

Scaled to 3 OHS per round

Comment #99 - Posted by: Brett (M/24/188cm/77kg) at August 8, 2012 3:35 AM

M/44/185

95
100
105
110
115
120
125
130
135
140
145 (failed on third OHS)
145
150
155
160

Comment #100 - Posted by: toby or not toby at August 8, 2012 3:50 AM

M/44/5'11"/195

50-55-60-65-70
75-80-85-90-95
100-105-110-115-125

Comment #101 - Posted by: nutfam at August 8, 2012 4:22 AM

75-85-95-105-115
115-125-125-135-135
145-145-135-135-135

Comment #102 - Posted by: Brett C. m/30/6'0"/175lbs. at August 8, 2012 5:44 AM

15 Rounds
1 Power Snatch
2 Thrusters
75# All Reps
4:53
Then
50 Weighted Sits
25 PushUps

Comment #103 - Posted by: dyagg at August 8, 2012 6:11 AM

M/27/5'11"/205

45-55-65-75-85-95-100-105-110-115-120-125-125(f after 3OHS)-125(PR)

Im with several people here, i use to squat 450lb in college and struggle tremendously doing 125lb OHS. However, i love CF and been doing it now for 4 months.

Comment #104 - Posted by: Ryan at August 8, 2012 6:38 AM

M/52/153/1-1-06

21-18-15-12-9-6-3
Deadlift 185 (scaled to BW 155)/PU

18:05

Terrible grip failure; barely out of breath. Need more time in gym!

Comment #105 - Posted by: bingo at August 8, 2012 7:22 AM

Made up Tabata
Midnight workout

PR at 333

Thanks to all for the birthday shout out on the mainsite and emails
Good luck to those "50" birthday workouts in the near future. Be sure to post them.

Laura f/50/5'7/145

Comment #106 - Posted by: power-girl at August 8, 2012 7:43 AM

75-95-105-115-125
135-145-155f-145f-135
135x2 (time constraints)

Comment #107 - Posted by: husar at August 8, 2012 8:03 AM

15 Rounds
75#
1 Snatch
2 Thrusters
4:53
Then
50 Weighted Sits
25 Push Ups

Comment #108 - Posted by: dyagg at August 8, 2012 9:17 AM

M/34/6'3"/200

105/110/115/125/130/135/140/145/150/155/160/165(F)/165/170/175(F)

Comment #109 - Posted by: Ben S at August 8, 2012 9:28 AM

75,85,95,105,115,120,125,130,135(tough),135(better),135(tough),135(f-3rd rep, lost bal.),135(better),135(OK-ugly snatch),115(good-wanted to finish strong)
Snatches not great, OHS very good as usual except the one miss where I rushed it and lost focus.

Comment #110 - Posted by: Mike Scott M/45/5'10"/190 at August 8, 2012 10:37 AM

M/34/5'9"/155

65
75
85
95
105
115
120
125
130
F@135
130
130
130
130
130

Comment #111 - Posted by: Antun Karlovac at August 8, 2012 11:12 AM

45 - 55 - 65 - 75 - 85
95 - 105 - 115 - 125 - 135f - 125
130 - 135 - 140PR -140 - 145

Comment #112 - Posted by: Mark Frazier at August 8, 2012 12:11 PM

M/43/5'8"/169

5-65-75-85-95-105-115(3 reps)

Deadlifted 275lbs and did 115 burpees

Comment #113 - Posted by: Jon Craig at August 8, 2012 1:29 PM

up to 130# tried 135 twice but couldn't get. Need a lot of shoulder work for this one to get better.

Comment #114 - Posted by: Bells at August 8, 2012 2:25 PM

M/26/6'0/170lb

15 sets
95lbs every set (not that impressive)

focused on form and getting past 90 degrees every rep

legs randomly giving out today...going for a nice 4 mile jog to get the lead out.

Have a good day

Comment #115 - Posted by: Greg at August 8, 2012 3:31 PM

m/39/5'7"/165

75, 85, 95, 105, 115, 125, 135,
140, 145, 150, 155, 160, 165, 170,
175

Comment #116 - Posted by: Gene at August 8, 2012 4:00 PM

55-60-65-70-75-80-85-90-95-100-105-110-45-50-55

Comment #117 - Posted by: myles456 at August 8, 2012 5:22 PM

205.

Comment #118 - Posted by: Jeff A. at August 8, 2012 5:27 PM

95,95,105,105,115,
115,125,125,135,135,
135,135x2

Doing this many Overhead Squats always kills my wrists. By the end of round 10, they felt like they were going to break, so I had to stop going up in weight (which I otherwise could have handled easily). I didn't last much longer after that.

Not sure if wrist pain as a limiting factor is common with other people or not.

Comment #119 - Posted by: Alton 33yo/M/5'11"/175lbs at August 8, 2012 5:31 PM

2012-08-09: 15rnds (400m/95#1ps/5ohs)

Comment #120 - Posted by: gs at August 8, 2012 5:34 PM

65-95-105-115-125-125-135f-135-115f

Comment #121 - Posted by: Matt at August 8, 2012 6:05 PM

M/22/5'11"/183
45-55-66-75-85-95-105-115-125-135-140-145-150(f)-135-135-140

I have got to get better at snatches.

Comment #122 - Posted by: Miles Forks at August 8, 2012 7:39 PM

25 / M / 5'9" / 140lbs

45-50-55-60-65-70-75-80-85-90-95-100-90-95-100F

Maybe it was a little silly to start at 45lbs, but it said "start light..."

Comment #123 - Posted by: BC at August 8, 2012 8:47 PM

@16 according to the training guide you should not even attempt an overhead squat with anything but a dowel (or PVC) until you have a perfect squat. That being said, some boxes I've been to have people doing weighted squats without first mastering the air squat.

As for this demo video...I loved that she wasn't perfect every time. Makes me realize I don't need to be perfect to succeed in CrossFit! Thanks Sarah, your explanation of your problems helped me greatly.

Comment #124 - Posted by: Far at August 9, 2012 4:07 AM

95#. hurt wrists too much to complete.

Comment #125 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at August 9, 2012 8:19 AM

65, 65, 65, 75, 85, 95, 95, 95, 95, 115,115, 115, 120, 120(f)

Comment #126 - Posted by: D. Peterson at August 9, 2012 8:35 AM

M/25/185/6'2"

65, 75, 85, 95, 105, 115 (f), 115, 120, 125 (f), 125, 130, 45, 45, 45, 45

Comment #127 - Posted by: Shmitty at August 9, 2012 12:28 PM

40, 70, 80, 90, 95, 100, 100, 100, 90, 90, 90, 90, 90, 90, 90.

Comment #128 - Posted by: JT m/39/5'10"/175 at August 9, 2012 10:09 PM

M/ 38/ 134 lbs/ 5'-6"
I did this a little harder and with more concern for technique.
I did 1 power snatch, then a full squat snatch, followed by 4-5 OHS.
I had VERY LITTLE TIME TO DO THIS WOD. I streatched a lot at home before getting to the gym because my wife went to the gym and and then it was my turn... the kids were asleep.
75 lbs, 80, 85, 90, 95, 100, 105, 110 x 5, 115 x 3 (last set I failed... my head just wasn't there)
I did 2 sets of 7-8 hang power cleans with the 115 lbs just for a slightly differnt hip action and to get a final burn before gong home.
For me, I need to practice the full squat snatch more often than all the other stuff... I NEED to work on getting more confidant about pulling myself quickly under the bar. I have metal plates only and I can't really dump, so when the weight gets a little heavy I'm not as confident... for me, I want to OWN 135 lbs, so I'm working towards that right now. I can do 15 BW OHS with 135 and I am strong enough, I need to work on speed and confidence.

Comment #129 - Posted by: Anton at August 10, 2012 6:02 AM

M/40/184cm/95kg
17kg-19-21-23-25-27-29-31-33-35-37-35-35-35-35

Comment #130 - Posted by: lucio1928 at August 10, 2012 9:58 AM

95-115-135-135-135-145-155-165-175(F only snatch)-165(F only snatch)-155-155-155-165

Comment #131 - Posted by: Josh M/19/173lbs/5'6" at August 10, 2012 6:58 PM

95# to 205#. failed on 215# snatch. Squat snatched all into first rep.

Comment #132 - Posted by: JDisch at August 10, 2012 8:49 PM

m/29/180cm/70kg

#45-55-65-75-85-95-105-105-105-105-115-115-115-115-115

Comment #133 - Posted by: ukr17 at August 11, 2012 9:16 AM

m/38/5'9/180
CFWU-2. Superman. Burgener. Row 500m.
95,100,105,110,115,120,125,130,135,140,145,150,155,170,165-F
Disapp w/last round. 160 snatch was a little trouble, but felt I should've been able to get 165. Failed at least 4 times.

Comment #134 - Posted by: jrm at August 11, 2012 8:12 PM

C-
45-115
went up by 5# each time

Comment #135 - Posted by: Jeff & Charity @ CF Snohomish at August 12, 2012 9:59 PM

subbed in back squats at light weight. sports hernia is still a little raw
6x8
45, 95, 115, 135, 155, 175
M/37/5'11"/202

Comment #136 - Posted by: gmm at August 13, 2012 5:32 AM

Power Clean to 5 Front Squats
95#

Comment #137 - Posted by: Steve at August 14, 2012 3:21 AM

45, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155

Comment #138 - Posted by: Pacers at August 14, 2012 7:12 AM

45#,67,67,77,89,89,89,89,99,99,99
then ran out of time
Tweaked lower back during warm up. I have done this now several times in the last 2-3 months just doing really light stuff like warm ups, pulling weeds, or just leaning over to pet the dog. However, decided to power through, go a little light, keep good form and really take my time . We'll see if I regret it later...

Comment #139 - Posted by: Brian R M / 50 / 6'2" / 182 at August 14, 2012 8:50 AM

65lbs-75-85-95-105-115-125-135-135-140-140-145-145-150-150

Comment #140 - Posted by: MJL at August 14, 2012 9:14 AM

Warmup:

50 DUs
Shoulder mobility
Burgener warmup

WOD:

55-60-65-70-75-80-85-90-95-100-105-110-115-120-120

Completed all sets as rx'd

Comment #141 - Posted by: savetheh at August 14, 2012 5:43 PM

Up to 115#

Comment #142 - Posted by: fathertyme 34/m/175#/6' at August 14, 2012 8:16 PM

175

Comment #143 - Posted by: nsb at August 14, 2012 8:25 PM

12-17-20-22-22-25-27-30-32-35-37-40-45-50-55-60f on snatch-60-65f on snatch.

Comment #144 - Posted by: Mik at August 15, 2012 2:36 AM

45-55-65-75-85-95-105-115
125(4 ohs)
125-115-115

m/41/5'8/240

Comment #145 - Posted by: phat boi at August 21, 2012 3:43 PM

45, 45, 50, 50, 55, 55, 60, 60, 65, 65, 70, 75, 80, 85, 90

Comment #146 - Posted by: Manchild at August 22, 2012 5:47 PM

45, 95, 105, 115, 125, 130, 135, 140, 155f, 135

Comment #147 - Posted by: Crossfit Chris at August 22, 2012 6:59 PM

45, 50, 55, 60, 65, 70, 75, 80, 85, 85, 85, 85, 85, 85, 85

Comment #148 - Posted by: Jeff Gebbie at August 23, 2012 7:16 PM

45, 45, 50, 50, 55, 55, 60, 60, 65, 65, 70, 75, 80, 85, 90

Comment #149 - Posted by: Manchild at August 24, 2012 5:23 AM

nice one, sarah!!!!!

Comment #150 - Posted by: molly at August 24, 2012 3:01 PM

95
95
95
100
100
100
105
105
105
110
110
110

Comment #151 - Posted by: Ukkrew at August 27, 2012 10:45 AM

M/36/5'11"/195
8/16/12

1 Power Snatch + 5 Overhead Squats:
45, 55, 65, 75, 85, 95, 105, 115, 125(F), 125(F), 95, 95, 95, 95, 115
BP 185 x 5, 205 x 5, 225 x 4

Comment #152 - Posted by: Rob S at September 3, 2012 9:22 AM

M/36/5'11"/195
8/16/12

1 PS + 5 OSQ:
45, 55, 65, 75, 85, 95, 105, 115, 125(F), 125(F), 95, 95, 95, 95, 115
BP 185 x 5, 205 x 5, 225 x 4

Comment #153 - Posted by: Rob S at September 3, 2012 9:26 AM

75
85
95
105
115
125
135
145
150
155
160
165
170 fail (missed the snatch)
170
175 fail (missed the snatch)
175 fail (rep 1)

This was pretty fun. Tried really hard to work on form and keeping the feet in. Did fine until about 155, then my form went to crap (wide feet). The OHS were not really a problem. Last attempt at 175 was kinda funny - that is a PR for power snatch for me, and I was so excited after getting it up, I just dropped it - totally forgot that I still had 5 OHS to do!

Comment #154 - Posted by: Mel 39/m/5'10"/175 at September 7, 2012 1:15 PM

12 rounds, 155#

Comment #155 - Posted by: SF at September 12, 2012 4:29 PM

45 to 115 in 5 lbs. increments

Comment #156 - Posted by: Manchild at September 29, 2012 2:11 PM

CFWUx2
95-95-95-100-100-106-106-111-111-117-117-122-122-122-128

Comment #157 - Posted by: Doug at May 2, 2013 12:18 PM
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