December 11, 2012

Tuesday 121211

2012 CrossFit Games Regional: Individual Event 3

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

Post time to comments.

Compare to 120505.

JadeSharp_kidswatchingOHS_th.jpg

Enlarge image

Jade Sharp.


"Coaching the Squat Clean" with Josh Everett - video [wmv] [mov] [HD mov]


WOD Demo with Gretchen Kittelberger and Christy Phillips - video [wmv] [mov] [HD mov] Extended workout footage - video [wmv] [mov] Posted by Pukie at December 11, 2012 5:00 PM
Comments

sweet home gym jade! i'm also jealous of your super-upright torso in the OH squat.

Comment #1 - Posted by: Mel/39m/5'10"/175 at December 10, 2012 5:38 PM

Not sure if those are her kids but she is certainly being a good example of what a strong healthy woman should look like. Good for her.

Comment #2 - Posted by: Dick D at December 10, 2012 6:04 PM

Watched the video and didn't look like they used a 100lb dumbell. Does this really say 100lb single arm snatches?

Comment #3 - Posted by: No'Ala Jim at December 10, 2012 6:06 PM

Gretchen & Christy,

You girls are bad asses! Great job on such a tough WOD.

Comment #4 - Posted by: Pat Sherwood at December 10, 2012 6:07 PM

The video models had scaled the weights. Looks like a great work out.

Comment #5 - Posted by: NICK at December 10, 2012 6:17 PM

Cool wod, but only 100lbs???
I think I'll just scale it to a THOUSAND LBS!!!!!!!!!!!!!

Comment #6 - Posted by: Danny Cast at December 10, 2012 6:30 PM

I think the official women's weight is 70lbs. I know because when I tried it I couldn't do it Rx'd and wanted to make sure I could at least lift as much as the girls!

Comment #7 - Posted by: Bikey M/45/5'6"/155 at December 10, 2012 7:46 PM

@Phil

This was a regionals workout this year (click the link) and the standards were:
-Snatches: 5 left and 5 right, you -must- alternate arms each rep.
-You must maintain control of the dumbell at all times. NO DROPPING.
-If the dumbbell bounces a bit when it hits the ground on the way down it was a NO REP.
-Both ends of dumbell must contact the ground each rep.
-The snatch must be one continuous motion from ground to overhead, no pause at hips, shoulders, etc.
-The sprint is 100 ft down and back with a two hand touch across the end line before returning.
-At regionals, the athlete advanced the dumbbell approx 10 ft each round so the run got shorter each round and the spectators could easily see who was ahead.

Good Luck and enjoy, its a fast heavy sprint!

Comment #8 - Posted by: brian p m/35/5'8-1/2"/170 at December 10, 2012 7:51 PM

So is it 10 total or 10 DB snatch each arm?

Comment #9 - Posted by: William at December 10, 2012 8:12 PM

70# dmbl snatch, 10 reps
.04 mi run
6:30

Comment #10 - Posted by: scfd1_9607 at December 10, 2012 8:58 PM

great video

Comment #11 - Posted by: jim at December 10, 2012 10:23 PM

4 rounds for time of:
70# dumbbell snatch, 10 reps
.04 mi run
6:30

Comment #12 - Posted by: scfd1_9607 at December 10, 2012 10:26 PM

Gretchen mentions it in the video, but the RX'd weight for women is 70#.

Comment #13 - Posted by: Spencer at December 10, 2012 11:00 PM

70#. 6:30

Comment #14 - Posted by: scfd1_9607 at December 10, 2012 11:49 PM

10 reps each arm or total ?

Comment #15 - Posted by: jason at December 11, 2012 12:35 AM

10 reps total, if it was each arm they would have noted " 10 reps left arm, 10 reps right arm ."

Comment #16 - Posted by: William at December 11, 2012 12:47 AM

M/35/5'10"/197

Dumbells snatch scaled to 80lbs
200 m run in hotel stairwell (love added resistance)
4 rounds for time:
9:52
Great workout!!!

Hoooah Army Crossfit!!

Comment #17 - Posted by: SFC AB at December 11, 2012 1:10 AM

Can's see how what Josh said to the trainee actually made much of a difference. What he said was fine but she couldn't do it. She needs to start from the high-hang and relearn from the top down; increment the load a few kgs at a time until she is actually using a load that is too heavy to power clean so easily. Once she has the movement pattern sorted from the high-hang then she can go to below knee and drill from there. And then, when she can get her finish position right starting below the knee, she can go back to pulling from the floor.

Comment #18 - Posted by: Lol Mettam at December 11, 2012 1:48 AM

M/47/185

90lbs

9:46

Comment #19 - Posted by: Cosmo at December 11, 2012 1:54 AM

5:10
4RFT-
60# Kb snatch x 10
25ft shuttle run x 8

Comment #20 - Posted by: ART/M/44/5'5"/150 at December 11, 2012 2:17 AM

M/31 5'9"/77kg

Sub'd 35 kg one handed barbell snatch.
Good little wod. 7:35

Comment #21 - Posted by: Aza at December 11, 2012 2:19 AM

Modified as such:

Four rounds for time of:
95 pound Barbell snatch, 10 reps
400 meter Run

15:14

Comment #22 - Posted by: gb 45/m/71"/185# at December 11, 2012 2:36 AM

4 RFT -
60# KB SNATCH X 10
25 FT. SHUTTLE SPRINT X 8

5:10

Comment #23 - Posted by: ART/M/44/5'5"/150 at December 11, 2012 2:48 AM

8:16 @ school gym.

Comment #24 - Posted by: Drewpy at December 11, 2012 4:08 AM

I witnessed the creation of the Frankenstein dumbell. No lightning involved. Scary stuff!

Great work Gretchen & Christy!!

Comment #25 - Posted by: Jeff at December 11, 2012 4:23 AM

Anytime fitness is going to chuck a Wobbley when they see me snatching a 100pd dumbell in front of the treadmill. Can't wait though

Comment #26 - Posted by: Hollyhog at December 11, 2012 4:26 AM

Hollyhog - isn't that ridiculous!?

Once I was kicked out of a gym for being to loud with my cleans. Wasn't even dropping the bar.

They can keep their isolating pulley rope select-a-weight bowflex spring jammy rammer contraptions...

Comment #27 - Posted by: Lance at December 11, 2012 4:56 AM

#19 Lance
Thanks for the laugh to start the day.

That...is...really...funny!

David T.

Comment #28 - Posted by: David T., M/53/5'8"/180 at December 11, 2012 5:32 AM

Why aren't any of my comments posted?

Comment #29 - Posted by: Harry at December 11, 2012 5:38 AM

65# db snatch
200M row

7:16

10 minutes rest

70# db snatch
200 M row

6:53

Comment #30 - Posted by: Bells at December 11, 2012 5:47 AM

today was my first day of crossfit
m/21/183
70#
10:50

Comment #31 - Posted by: alex badger at December 11, 2012 5:50 AM

#21 Harry

You (might have) missed the part about four rounds for (minimum total) time. I.e. easy there big fella.

Some might even say: post your WOD video.

David T.

Comment #32 - Posted by: David T., M/53/5'8"/180 at December 11, 2012 5:54 AM

80# kettle bell 6:23.

Comment #33 - Posted by: Kurt M/39/185 at December 11, 2012 6:22 AM

41y/o, M, 6', 231lb
Wussed out at 5:30 this morning
1st round: 75lb
2nd round: 80lb
3rd round: 85
4th round: 90
Time: 7:13
I think I could've done the 100's my mind just wasn't having it that early

Comment #34 - Posted by: darrin plank at December 11, 2012 6:32 AM

M 42/185/72"
Scaled 100 lb dumbbell to 70 lb. 6.13.53. First time doing this wod.

Comment #35 - Posted by: Mike at December 11, 2012 7:20 AM

age 23 bw 170

4:23 with 50# dumbbell
sprint was very slow but ankle is feeling better

Comment #36 - Posted by: Chris S at December 11, 2012 8:09 AM

M/41/165

4:42

Comment #37 - Posted by: David at December 11, 2012 8:53 AM

This is just annoying, why not make this a percentage of max rep. or at least prescribe an Advance weight and regular weight. Seeing this weight is completely discouraging for people wanting to do cross fit.

Comment #38 - Posted by: todd at December 11, 2012 8:59 AM

M/30/206
Scaled down to 90 lbs
65 meter shuttle
9:04
Just trying notto embarass myself

Comment #39 - Posted by: Muff at December 11, 2012 9:10 AM

m/18/185/5'11"
3:37
didn't have 100lb dumbbels so used 50lb dumbbells

Comment #40 - Posted by: Ryan Richard at December 11, 2012 9:15 AM

50 lbs and Sprint as rx'ed - 8 Rounds.. 8:03

Comment #41 - Posted by: Abi at December 11, 2012 9:19 AM

M/52/154/1-1-06

In commercial gym.

Front Squat 5-rep. 5 X 180# (PR)
Shoulder Press 75# 9-6-3 (1:00 between)

"Fit Test"
500M Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

5:21

Comment #42 - Posted by: bingo at December 11, 2012 9:20 AM

@todd
Here's a link to the CrossFit scaling: http://www.crossfitbrandx.com/index.php/forums/viewthread/16953/

Comment #43 - Posted by: Ben R at December 11, 2012 9:22 AM

todd@38,

At every CrossFit Affiliate I have ever visited (now numbering in the several dozens) a trainer would assist each member in choosing the most appropriate weight. There is a fee to join a CrossFit Box, a fee to have someone prescribe your weight.

Here on CrossFit.com one must spend the time necessary to understand CF, understand what is being asked in each WOD (here it is a sprint and a heavy, technical lift), and then determine how that will apply to your individual goals. The programming is free, as are all of the thousands of pages and minutes of instructional video that are at your disposal to help you determine how you will approach any given WOD.

You find this annoying? No worries; keep the change.

Comment #44 - Posted by: bingo at December 11, 2012 9:31 AM

M/40/5'11/209

4 rounds for time:

2 hands KB snatch @16kg, 10 reps
25 tuck jumps.

8:11

Comment #45 - Posted by: Jose-Luis Morales at December 11, 2012 9:36 AM

In the Squat Clean video, the athlete cleans the weight and then does a front squat. I've seen this on a lot of videos in our community. However, completing a front squat after the catch doesn't make a lot of sense to me; if you've already got the weight up at chest level (or near it), why do a full front squat with it after you catch the weight? Why cover the same ground twice? It much less efficient than pulling the weight, dropping under, catching, and then standing up with it.

I was always taught that the purpose of the "front squat" portion of the clean was to get under the bar and catch the weight; therefore you had to drop very quickly rather than a controlled decent after catching the weight. Every other squat clean video that I could find on Youtube shows the person quickly dropping beneath the bar and catching the weight rather than catching at a slight squat and then doing a full front squat. I'm no expert, by any means, so I'd appreciate it if somebody could set me straight.

Comment #46 - Posted by: Nate Holmes at December 11, 2012 9:39 AM

4:12
Scaled to 60lb dumbbells. Having never done that lift I was worried about the weight. Next time I will go heavier than 60 lbs.

Comment #47 - Posted by: JTJ/M/28/160 at December 11, 2012 9:42 AM

32.5 kg dumbbell (>70 lb)
No place for run (gym is too small and many peaple in it, snow and cold outside), so sprints were replaced by 25 double inders.

Time: 06:36

Comment #48 - Posted by: aalekswhite at December 11, 2012 10:08 AM

@bingo.. BINGO!

Comment #49 - Posted by: Abi at December 11, 2012 10:09 AM

8:24 - subbed 70 lb. DB

Comment #50 - Posted by: SB at December 11, 2012 10:16 AM

6:13 w/ 75# DB (heaviest one-armed thing I could make), had to tighten it up a few times during WOD

Comment #51 - Posted by: Jetté 43/M/5'11"/175 at December 11, 2012 11:18 AM

male/age 23/weight 245/ 6 foot
4:39
loved this work out

Comment #52 - Posted by: Michael Hanna at December 11, 2012 11:53 AM

12 days of Christmas.

12 jumpers jumping
11 ladies lunging
10 dumbbells lifting
9 barbells pumping
8 ropes a skipping
7 push ups happening
6 inch worms inching
5 bur-ur-pees
4 more push ups
3 more box jumps
2 more inch worms
and a final bur-ur-ur-pee

Comment #53 - Posted by: matt at December 11, 2012 11:59 AM

31:55 90 lbs first rd, 95 lbs there after

Comment #54 - Posted by: Pacers at December 11, 2012 12:02 PM

m/41/6'4"/229

6:08 @

70# DB snatch
200 ft. sprint

Comment #55 - Posted by: JayW at December 11, 2012 12:08 PM

65 pound dumbbell and ran 800 meters for the first 3 and 1200 meters on the last
24 minutes

Comment #56 - Posted by: cort at December 11, 2012 12:21 PM

m/29/6'4"/275

As Rx'd

7:16

Comment #57 - Posted by: ScottyP at December 11, 2012 12:24 PM

Sealfit monthly challenge: "climb to doom". 1 hour 45 minutes

Comment #58 - Posted by: Matt at December 11, 2012 12:26 PM

scaled with 28 kilos dumbell and 30/25/20/15 dbu because i couldnt run ... !! 7:47 !!

Comment #59 - Posted by: andrea at December 11, 2012 12:29 PM

#53 matt

Or this (classic) version:

12 days of Xmas!

1 burpee
2 Push Press (95/65#)
3 Front Squat (95/65#)
4 Hang power clean (95/65#)
5 DeadLift (95/65#)
6 24in Box Jumps
7 Pull ups
8 Pushups
9 sit ups
10 air squats
11 53# Kettle Bell swings
12 (one 500m row)

Done exactly like the song. Took me and my old body 22:18 last time around (scale to 85# and 1 pood KB).

Enjoy, and Merry Christmas!

David T.

Comment #60 - Posted by: David T., M/53/5'8"/180 at December 11, 2012 12:32 PM

Scaled to 80# DB
5x40' shuttle for runs
8:23

Probably could have gone heavier but my left hand snatch is severely less coordinated than the right.

Comment #61 - Posted by: McNerney at December 11, 2012 12:50 PM

WOW, that is awesome!!! HOW did you get the kids to sit there and watch??

Comment #62 - Posted by: Jimmy at December 11, 2012 12:58 PM

Haha Jimmy - they normally last a couple of minutes then they're off doing something else :)

Comment #63 - Posted by: Jade at December 11, 2012 1:05 PM

My idol! I love beautiful, strong women--she's what a woman should be and what we should hold in our society to be beautiful and fit! Get it girl!

Comment #64 - Posted by: rrl1213 at December 11, 2012 1:12 PM

Scaled 70lbs DB Time: 8:20

Comment #65 - Posted by: stryder9 M/37/5'8"/155# at December 11, 2012 1:26 PM

As predicted this wod did not fly at my gym. Going to have to go back after dark when no staff is there so I can practice the dark art of crossfit. Instead of fitness center they should call themselves , go and spend three hundred dollars on workout clothes then walk on a treadmill while watching jersey shore center.

Comment #66 - Posted by: Hollyhog at December 11, 2012 1:38 PM

51/M/180
57.5 dumbbell snatch
Fitness center length sprint
8:01

Might have been short on the run. Could have done 65 DB snatch

Comment #67 - Posted by: Zim at December 11, 2012 1:38 PM

On a side note does anyone know what one protien block of scrambled eggs (all whites) weights. Trying to make as much of my food ahead of time in bulk.

Comment #68 - Posted by: Hollyhog at December 11, 2012 1:46 PM

9:39. 64.25 lbs. Stay, just do it faster.

Comment #69 - Posted by: Elliott Harding at December 11, 2012 1:46 PM

75# Dumbell

5:22

M/168#/6'/38 yrs

Comment #70 - Posted by: britishfireman1 at December 11, 2012 1:52 PM

Scaled to 50# -- 3:50
Over-scaled; definitely heavier next time!

Comment #71 - Posted by: caleb (M/36/6'0"/180) at December 11, 2012 1:52 PM

M/35/6'3"/200

7:32 @ 85lbs

Comment #72 - Posted by: Ben S at December 11, 2012 2:10 PM

subbed 200ft. run with 50 double unders...but kept the 100 lbs snatches..all performed in a commercial gym:
9'58!
fuck yeah, this time I am proud of myself!
Lov'ya all, keep pushing hard fellas!

Comment #73 - Posted by: matteo/29/6'/200 at December 11, 2012 2:26 PM

m/42/5'8"/175

4 rounds
65# barbell snatch 10 reps (still working on form)
200 foot run

7:55

Comment #74 - Posted by: Mike A. at December 11, 2012 2:37 PM

Rowed 5K: 21:12

m/22/6'3/190lbs.

Comment #75 - Posted by: flyusmc18 at December 11, 2012 2:59 PM

Used 70 lb kb
7:05

Comment #76 - Posted by: Bgarcia4 at December 11, 2012 3:03 PM

M/29/6'1/190

7:40 w/ 90# dumbbell

Comment #77 - Posted by: Kyle at December 11, 2012 3:10 PM

Pulled a muscle trying to do #70 to keep up with the ladies. Had to check my ego. More strength will come with time.

#60
5:03

Comment #78 - Posted by: Michael (M/31/5'8"/178) at December 11, 2012 3:38 PM

2012-12-11: 4:16. 71#. 10:30@400m/71#X8.
2012-05-05: 3:40. 62#. 22:12@400m/71#X8.

Comment #79 - Posted by: gs at December 11, 2012 3:51 PM

Scaled the DB Snatch: #70

8:57

Comment #80 - Posted by: Mike P._ m/32/185lbs/5'7" at December 11, 2012 3:53 PM

Anyone have experience with the armourbite mouth guard? Is it a waste of money or a good thing to have in the gym bag??

Comment #81 - Posted by: Gusse at December 11, 2012 4:01 PM

M/43/5'8"/171

Heh, mistakenly did 200 METERS and 53lb KB in 5:00

Then did it again with 53lb KB and 200 FEET in 2:58

Comment #82 - Posted by: Jon Craig at December 11, 2012 4:01 PM

used 40 lbs for db snatch
6.32

Comment #83 - Posted by: Kyle A. at December 11, 2012 4:09 PM

60lb (27,5 kg)
time 7:43

Comment #84 - Posted by: lucio1928,M/40/184cm/96kg at December 11, 2012 4:30 PM

Made a mistake and ran 200 meters, not feet haha (also did it on treadmill, so had to get it started up and slow it down each time)

also, subbed 75lb dumbbell

12:50

Comment #85 - Posted by: Saam at December 11, 2012 4:42 PM

Scaled to 58#(26.4kg) dumbbell snatch
Subbed 200 foot sprint to 8 tuck jumps

Four rounds for time of:
58 pound Dumbbell snatch, 10 reps
8 tuck jumps

7:21

Comment #86 - Posted by: Saganamooo at December 11, 2012 4:44 PM

9:18 modified as follows (are you following Todd?):

4 rounds:
-10 kb snatches, 1.5 pood (alternating)
-50 double unders

Tried 2 pood in warmup but didn't think I could sustain so dropped to 1.5 Pood. Too cold outside (-24 Celcius for a measely 200 foot run so DU's instead.)

#72 Gusse

KStarr at mobility.com recommends the following mouth guard:

http://www.agilityguard.com/

Search his site, he explains the benefits...

Picture:

Beautiful woman, great role model.

Comment #87 - Posted by: Ronnieboy at December 11, 2012 4:45 PM

8:05, had to drop weight to 65 due to hand tenderness, also messed up and did 200 meter runs, got a call after round 2 and finished 3 and 4 about an hour later.

Comment #88 - Posted by: ScottMacArthur at December 11, 2012 4:51 PM

dont have #100 dumbbbells so did #105 regular snatches.

14:04

Comment #89 - Posted by: Andres Pacheco at December 11, 2012 4:57 PM

travel WOD

100 push ups, 25 squats on break

100 push ups, 125 squats.

M/52/190lb

Comment #90 - Posted by: mazzone, Chantilly at December 11, 2012 5:08 PM

Modified for my cobalt and chromium knee
Four rounds for time of:
24kilo Kettlebell dead snatch, 10 reps
200 foot Forward Sled drag with 77lbs (Sled+KB)
7:56
M/55/6’/205

Comment #91 - Posted by: Pete In Sun City at December 11, 2012 5:10 PM

M/33/5'6/167

Four rounds for time of:
95 pound barbell snatch, 10 reps
200 foot Sprint

10:18

Comment #92 - Posted by: Aldo Villasenor at December 11, 2012 5:15 PM

7:00
subbed 70lb. snatch & .06 mile run

Comment #93 - Posted by: Brett C. m/31/6'0"/175lbs. at December 11, 2012 5:25 PM

we don't have a dumbbell heavier that 55lb!

cale 3:02 (55lb)
adam 3:10 (35lb)*first crossfit wod!
molly 3:46 (25lb)
kelley 3:48 (35lb)

Comment #94 - Posted by: kelley at December 11, 2012 5:33 PM

@ 46, Nate Holmes,

Completely agree. I can understand if the point of the workout was to emphasize the power clean and then do a front squat for posterity maybe.... but if you can power clean a weight, then the full squat isn't "necessary". The rapid movement from pull 1, pull 2... into the full squat to catch the weight is what makes the (squat) clean such a coordination intense movement.

Comment #95 - Posted by: Daane B. M/24/69"/170# at December 11, 2012 5:36 PM

M/23/170

80# DB, 6:55

Comment #96 - Posted by: Daniel at December 11, 2012 5:54 PM

70lbs dumbbell.
7:55

Comment #97 - Posted by: Josh M/19/173lbs/5'6" at December 11, 2012 6:34 PM

80# DB

7:21

Comment #98 - Posted by: Paul Daniel at December 11, 2012 6:35 PM

F/36/165
Sub 35# db
6:02

Comment #99 - Posted by: Shay at December 11, 2012 7:04 PM

Sub 1.5 pood kb

4:30

-2 degrees with a cold

Comment #100 - Posted by: Sinal M/33/5'9"/210 at December 11, 2012 7:07 PM

@Hollyhog I must be fortunate as I attend an Anytime Fitness and practically the only thing they don't have for Crossfit is a rope to climb.

Comment #101 - Posted by: hungerstar at December 11, 2012 7:44 PM

scaled to 80lbs

7:15

Comment #102 - Posted by: JakeK 4153' above sea level at December 11, 2012 8:42 PM

Scaled to 70# dB (1st ever dB snatch)
Time- 4:55

Comment #103 - Posted by: T. Harbin at December 11, 2012 9:12 PM

Had to sub 70# db and ran 200'. 5:09 but need work on snatch

Comment #104 - Posted by: Scott Albright m/5'9"/225/40 at December 11, 2012 9:15 PM

14:12

Run was a ~40' shuttle 3 times (~240 ft total)
100# DB Snatches:
round 1-3: 3R/3L/2R/2L
round 4: 3L/3R/2xF on L/2R/2L
Had to take a long break to get the last 2 on the Left arm.
Was putting down the weight with one arm, not guiding it with two hands like in the video.

Comment #105 - Posted by: PW56 at December 11, 2012 9:35 PM

With 20# vest: 4 Rft of: 65# db snatch (alt hands, 10 reps), 200 ft run = 5:36

Some near-misses, so weight was right for me. Did 90% split snatch. Pumped right shoulder/arm held up. Maybe better than left. Try 70# next time.

Comment #106 - Posted by: matt h 180# 1mar2011 at December 11, 2012 10:33 PM

scaled 32kg(70.4#)

5:26

Rest day tomorrow Olympic lifting competition Friday!

Comment #107 - Posted by: Peter Nemr M/31/65.5"/172 at December 11, 2012 11:00 PM

She bbaadd

Comment #108 - Posted by: Jaxon at December 12, 2012 12:01 AM

This time 26 kg db (57#), 200m sprint - 7:26

Was wandering how I did it in 5:27 last time and noticed I ran 200m this time, instead of feet - nice, so I ran an extra 560m, which means this was probably much faster and heavier !

(Last time 18 kg db, 200 ft sprint - 5:27)

PS. Done after 5k row - 19:46

Comment #109 - Posted by: DPL at December 12, 2012 1:07 AM

Subbed 70#
7:58

Comment #110 - Posted by: Tod 42/70"/180 at December 12, 2012 2:35 AM

M/42/195
i did 10 rounds at 65# the heaviest dumbbell i own

13:00

lungs on fire.
ooh rah

Comment #111 - Posted by: Bob at December 12, 2012 3:14 AM

As usual, this was harder than it looked. Funny story. I'm in the company fitness center, (like a small globo gym), I'm on my fourth round of this wod and a slightly older co worker who is WALKING on the treadmill says ' it never gets any easier.'

Comment #112 - Posted by: jmu alum at December 12, 2012 4:30 AM

9:39. 64.25 lbs. Stay, just do it faster.

Comment #113 - Posted by: Elliott Harding at December 12, 2012 5:16 AM

m/58/6'4/235
800m run

3 rft:
10 45 lb db snatch each hand
50 sit ups
25 back xt

800 m run
30:50

Comment #114 - Posted by: Doug at December 12, 2012 5:48 AM

M/30/68"/135 lbs

Subbed 50#

4:49

Comment #115 - Posted by: Stick-Man at December 12, 2012 5:50 AM

4:41
Scaled to 55# DBs

Comment #116 - Posted by: phill 37deg21'41"N 118deg23'43"W at December 12, 2012 6:51 AM

M/ 38/ 134 lbs/ 5'-6"
I did a differnt WOD last night:
I was feeling a little not focused so I put together a 4 movement rotation to keep on increasing and doing while resting approximately 3 minutes between rounds
20 Wallball (I used an 18 lb ball, but was throwing it WAY HIGHER... like 11 or more feet up.
10 KB Swings (I used DBs) started with 35 lbs, 50, 60, then 70 for the real sets (4)
10 High box jumps I was at about 32 then kept increasing and was VERY near max for all sets
40 DUs

I would do a round in about 3 minutes and then take about a 3 minute rest. The high box jumps took the time because I was jumping up and not rebounding down since they were so high.

GREAT WOD

Post WOD
I did sets of 5 reps of pretty close to max height box jumps (about 4 fingers higher than my belly button - about 44")

Comment #117 - Posted by: Anton at December 12, 2012 7:30 AM

5:08 at 70# for DBs
way off PR, of 3:51, which I am now doubting that it was a typo...maybe 4:51?

Comment #118 - Posted by: MAGNUS M/26/5'8/160 at December 12, 2012 7:46 AM

Scaled to 16 KG kettlebell and accidentally ran 200 meters instead of 200 foot (totally misread that part...)

5:23

Comment #119 - Posted by: LWG at December 12, 2012 8:08 AM

Jeff @ 2.0
100# barbell
6 lengths across the floor for runs.
6:37

Comment #120 - Posted by: Jeff & Charity @ CF Snohomish at December 12, 2012 8:36 AM

2:59 (50#DBs)

Comment #121 - Posted by: mlt at December 12, 2012 8:52 AM

M/18/5'11"/170
scaled 100lb DB to 55lb
subbed 50 jumprope for run
9:11

Comment #122 - Posted by: stemme at December 12, 2012 9:08 AM

M/18/5'11"/170
scaled 100lb DB to 55lb
subbed 50 jumprope for run
9:11

Comment #123 - Posted by: stemme at December 12, 2012 9:42 AM

36:06

Comment #124 - Posted by: myles456 at December 12, 2012 10:47 AM

7:04

scaled to 70#s, ran 100-150ft (guesstimated), need to right down the wods, I keep forgeting rounds, time, reps, etc...

Comment #125 - Posted by: jirv101 at December 12, 2012 11:22 AM

45m/5'10'/180lb

10*1 pood Kbps snatch, 25du
4 rds

Forgot to keep time, too cold to run outside, not strong enough to do 100lbs

Comment #126 - Posted by: Bb at December 12, 2012 11:55 AM

M/31/5'7"/169

After a 1-mile running commute to the gym into the teeth of a wicked headwind, I found the heaviest thing I could use outside and went with it. It wasn't marked, but I think it was about 40 lbs (way too light), and was a KB:
2:59
...Finished with the mile commute back, this time with a nice tailwind...and two sore hamstrings.

Comment #127 - Posted by: ReStart at December 12, 2012 1:02 PM

f/44/143

8:09
40# weights and ran 2 flights of stairs

Comment #128 - Posted by: dcastor at December 12, 2012 1:51 PM

60lb dbell 4x8 per arm, sub'd run for 500 meter row at level 10.

Comment #129 - Posted by: CPT Chris at December 12, 2012 4:30 PM

75 pound dumbell 9:06 army crossfit

Comment #130 - Posted by: giovanny at December 12, 2012 6:39 PM

20121211
today we subbed with Cindy

me - m/40/6'/183 lbs -- 25 rounds + 5 pulls, 10 push
nephew - 25/5'10"/170 -- 26 rnds + 5 pulls

Then on 20121212 we did this workout of the day

75# DB snatch 10reps, alternating hands
200' run (50' up and back twice)

me - 6:02
nephew - 11:11

The weight was prolly a little on the edge of his range for that lift, until his (and my) technique gets better...

Comment #131 - Posted by: E B at December 12, 2012 7:48 PM

55lb dumbbell
sub 70 turns jumprope for run
8:18

Comment #132 - Posted by: David Burns at December 12, 2012 8:07 PM

Scaled DBS
4:30
50 50 60 60
Weak

Comment #133 - Posted by: Todd walters at December 12, 2012 8:35 PM

6:17 @ CFS. 100# barbell. 6 back and forth shuttle sprints

Comment #134 - Posted by: jdisch at December 12, 2012 9:54 PM

As Rx'd
M/46/6'2"/215
8:21

Comment #135 - Posted by: DP at December 13, 2012 7:18 AM

60# db (still going light on things for awhile)
did 5 rounds by mistake
felt good

7:25


Comment #136 - Posted by: Brian R M/ 50/ 6'2"/ 183 at December 13, 2012 10:08 AM

subbed 70# DB
6:14
I liked this WOD because it really made me focus on my form. The first round went well but by the 2nd round, I realize I wasn't snatching properly so I focused on good technique and found a good rhythm and the weight came up easier.

Comment #137 - Posted by: Roady at December 13, 2012 11:21 AM

Did 4x12 one armed kettlebell clean and press, 1pood and 200 ft sprint.

6:37

Comment #138 - Posted by: Bobbo at December 13, 2012 12:12 PM

M/168/5'7"/33
scaled to 75lbs 6:53

Comment #139 - Posted by: Mark S. at December 13, 2012 11:26 PM

45# dumbbells and sprints turned into 1 flight of stairs

5:28

Last time I did this I used 32.5# dbs! Fun WOD!

Comment #140 - Posted by: Boo Boo F/147/5'8/24 at December 14, 2012 6:17 AM

How does she stay that vertical!? I feel like I lean to far forward and i end up putting the bar way behind my head to keep it over me. I don't know what to do to fix this problem.

Comment #141 - Posted by: Alex L. at December 14, 2012 1:13 PM

just did this one today at a GloboGym as I took a day off from my Box...love the odd looks while working out and actually breaking a sweat.

70# DB

4:08

it was a fun, intense, and quick WOD

Comment #142 - Posted by: EricKamikaze at December 14, 2012 2:04 PM

4 rounds
10 85# hang snatch
300 M row
11:39
Then
50 Weighted Sits

Comment #143 - Posted by: dyagg at December 16, 2012 5:43 AM

scaled to 85#

12:56

Comment #144 - Posted by: Crossfit Chris at December 16, 2012 2:34 PM

40 pounds

06:29

Comment #145 - Posted by: orkun at December 17, 2012 6:24 AM


12/17/12: 70# 7.19
5/11/12: 65# 6.56

Comment #146 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at December 17, 2012 8:38 AM

m/34/5'8"/175lb

80lb DB for 12 reps

6:18

Comment #147 - Posted by: Adam Hamm at December 18, 2012 11:20 AM

M/22/5'11"/182

5:59.4

75# heaviest dumbbell I have

Comment #148 - Posted by: Miles Forks at December 18, 2012 3:08 PM

Subbed 55# db, run on the treadmill (.13m)

7:15

Had to restart the treadmill every round. Probably could have handled a little more weight once I got a better feel for the form.

Comment #149 - Posted by: tgremillion M/32/6'1/185 at December 22, 2012 6:44 AM

Did Zercher squats followed by a modified version of the regional WOD.
Zerchers: (first time doing these)
135 155 185 205 225 245 265 275 285 300
Regional:
9:42 w/ 80 lb DB
M/30/200/5'11

Comment #150 - Posted by: Woody at December 24, 2012 6:21 AM

subbed 60 lbs. and 10 push-ups for sprint

12:40

Comment #151 - Posted by: Manchild at February 12, 2013 4:13 PM

CFWUx3
15:35 (+3:00)
Scale to 85lb dbs

Comment #152 - Posted by: Doug at September 1, 2013 9:34 PM
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