January 1, 2013

Tuesday 130101

Five rounds for time of:
10 Toes to bar
75 pound Power snatch, 10 reps
10 Wall ball shots, 20 pound ball

Marcus Hendren 6:33. Post time to comments.

CrossFitInfernalMove2NewBox_th.jpg

Enlarge image

CrossFit Infernal moves to a new box.


"The Cycle of Behavior: Parts 1 and 2" with Tony Blauer, CrossFit Journal video [wmv] [mov] [HD mov]


WOD Demo with Get Built Chattanooga CrossFit - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

CrossFit Draper scales today's WOD - video [wmv] [mov] [HD mov]


"Why CrossFit is the Workout of Choice for Entrepreneurs" by Dan Martell.

Posted by Pukie at January 1, 2013 5:00 PM
Comments

Chuck, Greg & Bonnie -
Congrats on the new box. Hope things continue to get better and better for you guys!
Dave

Comment #1 - Posted by: DSwitz at December 31, 2012 5:46 PM

Thank you Crossfit for a great year,
and an even greater 2013:)

Comment #2 - Posted by: Mark at December 31, 2012 6:03 PM

(Marcus' training partner) 6:11

Comment #3 - Posted by: Joe Herren at December 31, 2012 6:41 PM

Happy new year 2013!!!

Comment #4 - Posted by: Thiago Martinez at December 31, 2012 7:49 PM

Hi there! My name is bingo. Yer new around here, aren’t you? Welcome to CrossFit.com, the home of the best general fitness training in the world. It’s New Year’s Day; you’ve probably decided that 2013 is YOUR year to get in shape. Very cool! You’re in the right place, and we are all really glad you’ve dropped by.

I’ve been hanging ‘round these parts for 7 years or so now. That’s 7 New Year’s days, 6 of which came after my very first day here (“Angie”, 45:00. You’ll understand). Pretty much every single one of those New Year’s Days has been mostly the same. Heck, the entire month of January has been a carbon copy going back to 2001 or 2002: folks (like you!) decide it’s time to get healthy and they find their way here. And they bring questions!

The same questions for every workout that were asked last year, and the year before, and the year before…

Fear not! This is where I come in. For a few years now as a gift to other long-time CrossFitters on the Main Page (and a birthday gift to myself) I’ve been “pre-answering” the typical questions that come up for a particular WOD (definition to come!) each and every time it is Rx’d (ditto). I will do my best to get a “Newbie Post” up shortly after each WOD is posted that explains the basics of both the exercises involved and how they are meant to be done in the workout.

Here’s a very important disclaimer: everything that I will share in the Newbie Posts can be found right here on CrossFit.com! In fact, some of my advice will be in the guise of directing you to those resources so that you have to tools to take yourself forward in February. If I’ve missed something, or if I’ve made a mistake (and don’t worry, if I do someone will be delighted to point it out), feel free to ask a follow-up question. There are lots of really nice folks here who will respond in kind to polite, respectful requests for information.

For everyone else, if you are an experienced CrossFitter and you view the Newbie Posts as just clutter and pabulum, no worries! Blow by them like you would any other stuff that’s not gonna make you a better CrossFitter. I’m cool with that. Please remember, though, that these posts are directed toward real beginners, the rawest of recruits, 1st semester CrossFit 101. If you’re a-mind to jump in and give some advice, by all means! Let’s be kind as we welcome newcomers to our CrossFit table, though; we were all Newbies once, too!

Welcome aboard. Fasten your seatbelts.

Comment #5 - Posted by: bingo at December 31, 2012 8:31 PM

Here we go! Here on CrossFit.com, known in the CrossFit world as the “Main Page” (MP) or just “dot com”, we work out on a schedule of 3 days on, 1 day off. 3 consecutive WOD’s followed by a Rest Day. In the now mythical days of the original CrossFit HQ, CrossFit Santa Cruz, founder Greg Glassman (“Coach” to all of us) experimented with lots of different schedules; 3 on/1 off produced the best results. Today’s WOD is the second in this 3-day cycle.

Oh yeah…WOD! Workout Of the Day. This is what our workout is called no matter where you do CrossFit. Some people will use it as a verb: WOD, to do the Workout Of the Day.

Let’s look at some of the basics. Today’s WOD is a classic CrossFit triplet, and today is the first time it has ever been posted (there is no “compare to” date underneath). There are 3 exercises (Toes to Bar/75 lb. Power Snatch/20 lb. Wall Ball Shot) and we are asked to do 10 reps of each exercise in every round. “5 Rounds For Time”, sometimes written 5RFT, means you do 10 Toes To Bar (TTB) then 10 Power Snatches then 10 Wall Ball Shots (WB), then do all three in order again, and again, and again, and…phew…again! You must complete all 10 TTB before starting the Snatches, and all 10 of the Snatches before the WB.

As Rx’d (ah), or As Prescribed, is doing the WOD exactly as it is written, doing all of the reps with the weights as written. There is no accounting for gender, age, or size. As Rx’d is exactly as written.

Now, if you are reading this you are new to this whole CrossFit thing! Your reaction should be along the lines of “Holy Sh!t”, that’s a lot of work!” Hang in there; let’s talk about the individual exercises and then we can chat about how to decide how much you should bite off in the beginning.

One of the newer aspects of the Main Page is the “WOD Demo with…” under the picture above. If you can get that video to work you should probably skip all of my written explanations of the exercises themselves. You can also go over to “Exercises and Demos” on the left side of the Main Page…no, no, over there on the LEFT side, #9 under Navigation… where you will find videos and slide shows for every single exercise we do. If you are unfamiliar with anything, especially if you do not have a CrossFit coach, do yourself a favor and study these before each WOD.

Toes to Bar. Hanging from a pull-up bar lift your feet so that your toes contact the bar from which you hang. You can swing ‘em (your legs, that is) straight up, do a crunch and kick at the bar, or any other method that works. This is a pretty tough exercise, actually. You would SCALE this, make it easier and more approachable, by lifting your legs into an “L”, or lifting your bent knees into a tuck. If you can’t hang from a bar the substitution (sub) is a sit-up.

Power Snatch. With a loaded barbell on the ground and your hands well beyond shoulder width on the bar, lift the weight in one continuous motion from the ground to over your head (no stop between ground and overhead). This is an extremely technical lift, the Weightlifting equivalent of a golf swing. Have you ever done a snatch (yup…we say stuff like that allll the time)? Any kind of snatch? No? Well then, you are probably not going to do much of a snatch here, at least not much of a WEIGHTED snatch. Use a piece of PVC pipe, a broomstick, or a very light (15 lb.) bar at most. Search for “Snatch” and “Burgener” in “Exercises and Demos.”

Wall Ball Shots (WB). Standing a couple of feet in front of a wall and using a Dynamax or other soft medicine ball held just under your chin, do a deep squat. As you come up out of the squat throw the ball up the wall so that it hits a target 10 feet from the floor. Catch the ball on the way down and repeat.

Should you really do all of this? With the weights prescribed? Nope. You’re new. The single most important thing for you this month, and frankly for a bunch of this months to come, is SAFETY. You need to SCALE the amount of work in this WOD. Here’s a really important tip: someone has already done this for you! His name is Gawrddawg and he lives at CrossFit Brand X. Over there again on the left side of the Main Page is “Start Here”; hover over that and then click on “Brand X Scaled workout” for 5 different levels of scaling for every WOD. Seriously, it’ll be there every day. For free!

FWIW here’s my take: if you are truly new you should dial this way back. Let’s say 3 Rounds for time. Use a broomstick on the Snatch (told ya…not WFS here) if it’s new to you, no more than 45 lbs. if you have some experience with a power snatch. A 20 lb. WB gets awfully heavy awfully quickly; think about 14 or 10, even 8 lbs. for this first go. It’s waaaaayyyy better to walk away feeling like you went a little light on your first WOD—at least you walked away under your own power! If you are feeling great at the end of 3 rounds, sure, go ahead and try the 4th. Is that all there is? Yup. Trust me on this.

So there it is, your first WOD. I promise these posts will get shorter as we go along. Ready? 3-2-1…Go!

Comment #6 - Posted by: bingo at December 31, 2012 9:13 PM

@Joe Herren best comment of the night

Comment #7 - Posted by: Petey at December 31, 2012 10:11 PM

Warrior and worrier. Tony, you spelt worrier wrong...

Comment #8 - Posted by: Matt at January 1, 2013 5:02 AM

M/32/160/5'9"

As rx'd

11:21

Mark

Comment #9 - Posted by: Mark at January 1, 2013 5:33 AM

Male / 5,10 / 75kgs / 22 yrs

Did this after some HIIT sprinting... Absolutely painful! Great workout.

11.49

Very poor effort, can do it in less than 10, and determined to do so!
No excuses!..

Comment #10 - Posted by: Alex yagoub at January 1, 2013 5:47 AM

Hey Bingo...

You rock!

9 months ago, I peaked my head in the door and was instantly overwhelmed. (Do they really expect me to do that many pull ups? What is a jerk and what do i do with 135lbs of it? Is there an english version of this site?)

Then I stumbled across your inviting, informative, and hilarious posts. Your posts gave me the education and confidence to start down this road.

The last 9 months have been simply incredible. While I can't give you credit for the programming, I feel deep gratitude to you for giving this newbie the confidence to walk through the door.

Thanks Bingo and keep it up!

Comment #11 - Posted by: V$ at January 1, 2013 5:56 AM

HAPPY NEW YEAR.
10;51
25# ball to 8' target.
Gained 10# of muscle in one year with crossfit!

Comment #12 - Posted by: ART/M/44/5'5"/152 at January 1, 2013 6:03 AM

m/47/185

10:33

Comment #13 - Posted by: cosmo at January 1, 2013 6:52 AM

38/m/175
Rx 11:36

Comment #14 - Posted by: ffkwill at January 1, 2013 7:19 AM

2013-01-01: 15:41. 1:39-3:04.

Comment #15 - Posted by: gs at January 1, 2013 7:23 AM

Bingo-

I'm one of the newbies here and appreciate your posting. I'm excited about improving my fitness!

Kind regards,

Comment #16 - Posted by: Marc at January 1, 2013 7:34 AM

m/41/200
Rx 9:36

Comment #17 - Posted by: JB at January 1, 2013 7:46 AM

7:14 RX...

Comment #18 - Posted by: Brian Hughes at January 1, 2013 7:52 AM

6:34@ Rx! Happy new year!!

Comment #19 - Posted by: Max at January 1, 2013 7:53 AM

2:13rx+
ttb w/10lb ankle weights
135 p. Snatch
Wb rx

Comment #20 - Posted by: Sam at January 1, 2013 8:06 AM

M 42/192/6'0"
12.34 as rxd.

Comment #21 - Posted by: Mike at January 1, 2013 8:13 AM

11:20

Me and my bud didn't have a 20lb med ball, so we used a 30lb sand filled ball and tossed it back and forth for the prescribed reps.

I feel like a landslide!

Comment #22 - Posted by: Mark at January 1, 2013 8:20 AM

12:45 only have 10 lb med ball

Comment #23 - Posted by: cscarr52 at January 1, 2013 8:31 AM

#15 Marc - Welcome!

Comment #24 - Posted by: Howie at January 1, 2013 8:40 AM

Two years of cross fit in the books! Bring on year number three. Thank you HQ for all of the great wods.
Today as rx'd 8:24.

Comment #25 - Posted by: Kurt M/39/185 at January 1, 2013 8:53 AM

M/36/100kg

Sub: toes to rings (no bar) with slight toe touch to stop swing.
Grip feeling it later on. Hook grip helped.
As rx'd 10m57

Comment #26 - Posted by: Terry at January 1, 2013 9:08 AM

44/m/176cm/73kg

Five rounds for time of:
10 Toes to bar
75 pound Power snatch, 10 reps
10 Dumbbell thrusters, 21 pound dumbbells

10:30

Fell a little behind my "2 minutes per round" plan.

Comment #27 - Posted by: Memuc at January 1, 2013 9:22 AM

10 toes to bar
95# power snatch, 10 reps
10 Wall ball shots, 12# ball
Did as 5 rounds with 1-2 min. rest between rounds:
2:39, 3:13, 3:23, 3:21, 3:52

Comment #28 - Posted by: scfd1_9607 at January 1, 2013 9:26 AM

M/23/155lbs
warm up: Back squats 2,2,2,2,1

12:15 rxd.

Comment #29 - Posted by: Nick at January 1, 2013 9:50 AM

M/31/6'/215#
9:16 Rx'd

Comment #30 - Posted by: Miller at January 1, 2013 9:51 AM

That was a great post Bingo! 365 days ago I started crossfit and thought I was in shape. I came from the globo gym Monday bench holiday background, and I never did any thing like this. People like you answering questions and lending support here and on the forums have really helped me and my buddies progress in this style of fitness. During the last year I lost 10lbs, not much I know but at one time I was down 30 and decided to go strength crazy the last 3 months. I improved my 5k by 8 min. My first grace was 650 my last was 147 my bench actually went up from 365 to 400! My dead from 365 to 500! My front squat from 235 to 315 and my squat clean from 210 to 300. This lifestyle will get results! Follow the main site scale when needed subscribe to the journal visit a box every now and again and enjoy the ride!!! If you commit your life will never be the same.

Oh yeh did the WOD in 15 min subbed thrusters at 95 for wallballs and did the toes to bar on a thick grip bar. Rely slowed me down!

Comment #31 - Posted by: Ed at January 1, 2013 10:04 AM

1st year of crossfit under my belt. Tremendous gains all across the board. Pumped for the coming year and I still wait with anticipation every evening for the next year. Huge shout out to Bingo for all of the advice at the BEGINING of the year and the Sunday musings that I always enjoy. Happy new year fellow crossfitter, live long and prosper.

By the way HQ I would not be disappointed if Clovis did not show up this year.

Comment #32 - Posted by: hollyhog at January 1, 2013 10:06 AM

M/52/154/1-1-06

At commercial gym; used what I had. 65# Snatch/14# WB

14:34

Comment #33 - Posted by: bingo at January 1, 2013 10:12 AM

m/23/245/6'

13:20 RX'd

Comment #34 - Posted by: MH at January 1, 2013 10:26 AM

o yes also i did 95 pound snatchs instead of 75

Comment #35 - Posted by: MH at January 1, 2013 10:27 AM

11:29 rx

Happy New Year!

Stay safe, be good, get strong.

Comment #36 - Posted by: gb 45/m/71"/185# at January 1, 2013 10:49 AM

M/40/5'11"/205

4 rounds for time:

10 knee tucks
10 power snatches @30kg
20 wall ball shots @8kg

18:35

Comment #37 - Posted by: Jose-Luis Morales at January 1, 2013 10:51 AM

5 Rounds
10 K's to E's
10 115# Cleans
10 20# Thrusters
14:02
Good Workout
Then
5:00 CrossTrainer
50 Weighted Sits
10 PullUps
15 Dips

Comment #38 - Posted by: dyagg at January 1, 2013 10:54 AM

F 27/5'6/195

17:16

Sub L leg lift for toe to bar
45 lb power snatch
Sub thrusters for wall ball -20lb bar

Comment #39 - Posted by: jess at January 1, 2013 10:56 AM

10:08 rxd

Comment #40 - Posted by: aermio m/34/5'7"/160 at January 1, 2013 10:57 AM

33:41 Day 2 It is amazing how easy it looks but how hard it was on me. I wish I had found this site or crossfit a long time ago.

Comment #41 - Posted by: BW at January 1, 2013 10:58 AM

11:35

At home today, so subbed toes-through-rings for T2B. Everything unbroken except 4th and 5th sets of PS broken 5/5.

Happy New Year to all!

Comment #42 - Posted by: Bill M. m/48/5'3"/135 at January 1, 2013 11:00 AM

11:03 rx

Comment #43 - Posted by: Howie at January 1, 2013 11:04 AM

Kevin
M/53/5'11"/172

12:14, with 15# wall ball

Carole
F/54/5'6"/135

Yesterday's "Loredo" 30:40

Doug
M/19/6'/190

"Helen" 7:36 (PR)

Comment #44 - Posted by: Kevin C. (M/53/5'11"/175) at January 1, 2013 11:06 AM

M//34/178/5'10

As Rx'd. 13:08, this was very difficult for me! Toe touches killed me!

Comment #45 - Posted by: Ryan at January 1, 2013 11:10 AM

18:56 rx'd followed by a half mile run

Comment #46 - Posted by: steveb at January 1, 2013 11:10 AM

M/31/195/72

Did 10 minute EMOM power cleans at 185# for 3 reps each minute.

Then rx'd wod 12:15

Comment #47 - Posted by: SeanP at January 1, 2013 11:12 AM

9:35 Rx

Comment #48 - Posted by: justin at January 1, 2013 11:12 AM

9:35 Rx

Comment #49 - Posted by: justin at January 1, 2013 11:14 AM

Jeff @ 2.0
6:29 unbroken

Comment #50 - Posted by: Jeff & Charity @ CF Snohomish at January 1, 2013 11:19 AM

Jenna RX - 11:54
Jason Rx- 10:17
Brian C. Rx- 12:10
Tim - Rx - 12:01

Comment #51 - Posted by: jenna at January 1, 2013 11:23 AM

M/28/97kg

8.56
Horizontal KTE
8' target for WB

Glutes fried from yesterday.

Comment #52 - Posted by: Ginge at January 1, 2013 11:34 AM

5th day of crossfit, 17:20 Rx'd

Comment #53 - Posted by: Aaron at January 1, 2013 11:46 AM

17:35, subbed 25lb plate thrusters for WB

Comment #54 - Posted by: ScottMacArthur at January 1, 2013 11:57 AM

13:35 Rx'd

Whoop!

Comment #55 - Posted by: james.patrick [M/50/66"/135] at January 1, 2013 12:02 PM

M/28/6'2"/190

10:52 RX Snatch 95#

Comment #56 - Posted by: Andy at January 1, 2013 12:12 PM

I did the modified version, 6 rounds.
18:23

Comment #57 - Posted by: Heather at January 1, 2013 12:24 PM

My 2013 goal is to do a WOD as Rx unbroken...

Been doing cossfit in my garage for 7 months now.

M/28/5,6"/155"

Read this yesterday and saw 75# snatch so I thought to myself, "sweet im gonna nail my goal on the first 2013 WOD!"

Started srong but shoulders burnt out somewhere in the 4th round

Long story short, I have 364 more days to achieve my goal.

Final time 10:34

Bring it on 2013!

Comment #58 - Posted by: john at January 1, 2013 12:24 PM

M/25/215 /5'11"
Rx'd 5:30

Comment #59 - Posted by: Dancer at January 1, 2013 12:24 PM

hard to type this as my forearms are fried!

Kelley 12:24 rx weight
Cale 12:29 rx weight
Ethan 12:40 45#

i screwed up and had us do hang power snatches instead of power snatch

Comment #60 - Posted by: kelley F/47/5'3"/132 at January 1, 2013 12:40 PM

Happy New Year All!
Did a mix of knees to elbows and toes to rings and only have a 15# medicine ball.
14:24

Comment #61 - Posted by: Jim R. M/50/5'8"/155 at January 1, 2013 12:45 PM

Description stuck. 14#WB/65#bar
14:34

Comment #62 - Posted by: bingo at January 1, 2013 12:55 PM

M/28/178lbs

9:08
RX'D

Comment #63 - Posted by: Brandon Keys at January 1, 2013 1:15 PM

m/18/6'0/175
7:40

Comment #64 - Posted by: dj at January 1, 2013 1:19 PM

11:37
Wall Balls suck

Comment #65 - Posted by: BPemberton at January 1, 2013 1:25 PM

as rx'd

20:29

Comment #66 - Posted by: AGL at January 1, 2013 1:30 PM

12:12 rx

M/52/193lb

Comment #67 - Posted by: Mazzone, Chantilly at January 1, 2013 1:30 PM

Sub'd 25# dumbbell thrusters for wall balk shots.
Sub'd 45# one-arm dumbell snatches for the PS.

Failed to start the timer ... Around 15 min. Give or take ...

Good workout.

Comment #68 - Posted by: sxharr4 at January 1, 2013 1:43 PM

9:48 as rx'd

Comment #69 - Posted by: SB at January 1, 2013 1:49 PM

m/29/6'0"/195

13:15

w/22/5'2"/95

15:40 rx'ed

Comment #70 - Posted by: Battwood & Ren at January 1, 2013 2:04 PM

subbed 25# DB Thrusters for Wall Balls; 15:56

Comment #71 - Posted by: GU997/M/43/200#/5'10" at January 1, 2013 2:14 PM

12:38

Sick. -4 degrees c

Comment #72 - Posted by: Sinal M/33/5'9"/210 at January 1, 2013 2:19 PM

10:59 rx'd

Comment #73 - Posted by: Joey at January 1, 2013 2:23 PM

26 / M / 5'9" / 140lbs

Scaled to 4 rounds, 55lb power snatches, 12lb ball

15:36

Comment #74 - Posted by: BC at January 1, 2013 2:52 PM

32m/5'6"/170

115# snatch
30# medball

13:20

Comment #75 - Posted by: Sergey at January 1, 2013 3:05 PM

11:25 with 45lb thrusters

Comment #76 - Posted by: MAGNUS M/26/5'8/160 at January 1, 2013 3:12 PM

cale 12:29 rx weight
Kelley 12:24 rx weight
ethan 12:40

did hang power snatches

Comment #77 - Posted by: kelley at January 1, 2013 3:16 PM

As rx'd
Unbroken
7'24"
Great time Dancer!
Welcome aboard Aaron!

Comment #78 - Posted by: Troy at January 1, 2013 3:21 PM

13:05

Comment #79 - Posted by: Andrew at January 1, 2013 3:29 PM

14:22 rxed

Comment #80 - Posted by: Todd walters at January 1, 2013 3:46 PM

28/M/205/6'5"
9:44

Comment #81 - Posted by: Brian at January 1, 2013 3:50 PM

30/M/6'5"/220
7:46 rx
And so begins the Year of the Mainsite!

Comment #82 - Posted by: JB at January 1, 2013 4:10 PM

7:27 RxD nice work Marcus!!

Comment #83 - Posted by: Austin Stack at January 1, 2013 4:19 PM

Modified for my Equipment
Five rounds for time of:
10 Knees to Elbows
75lb Power snatch, 10 reps
10 Wall balls, 20lb ball
8:29
M/55/6’/205

Comment #84 - Posted by: Pete In Sun City at January 1, 2013 4:26 PM

m/43/162
5:46 as rx'd

Comment #85 - Posted by: Seth H. at January 1, 2013 4:38 PM

M/33/5'6/171

Subbed 20lb DB thrusters for WB
95# Power snatch
10 TtoB

24:11

Hardtime today. Must have the festivities of last night!

Comment #86 - Posted by: Aldo Villasenor at January 1, 2013 4:57 PM

m/27/5'6'/185
10:48 rx

Comment #87 - Posted by: Alex Cox at January 1, 2013 4:57 PM

55lb bar/10 Lb ball
13:23

Comment #88 - Posted by: Alec at January 1, 2013 4:58 PM

55lb bar/10 lb ball
13:23

Comment #89 - Posted by: Alec at January 1, 2013 4:59 PM

as rx'd

12:50

how someone does this in under 6mins in a mystery to me!! I must have a long way to go

Comment #90 - Posted by: Saam at January 1, 2013 5:26 PM

M/22/6'0"/180

Subbed 20# bag of salt for med ball, everything else Rx'd.

13:01

Comment #91 - Posted by: Alex at January 1, 2013 5:31 PM

I started crossfit one year ago - the results are great! Thank you to Bingo and brand X for making my jump into crossfit a success.

Comment #92 - Posted by: joel at January 1, 2013 5:43 PM

M/42/5'10"/185
14:00.
Used 95lbs for snatches.
Will try with 75 next time.

Comment #93 - Posted by: Scott at January 1, 2013 5:59 PM

As rx'd, but only 4 rounds:
15:12

Comment #94 - Posted by: Drew m/44/5'10"/165 at January 1, 2013 6:01 PM

7:00 rx

Comment #95 - Posted by: Heebs at January 1, 2013 6:25 PM

m/43/162

8:46 as Rx'd - wrong number key on the 5:46

Comment #96 - Posted by: Seth H. at January 1, 2013 6:55 PM

gym is still closed so I had to modify it:
10 v-sits for toes to bar
10 jack knifes and 10 jumping squats for snatch
10 squats and 10 push ups for wall ball
6:38

Comment #97 - Posted by: Josh M/19/173lbs/5'6" at January 1, 2013 7:00 PM

13:42

Waist high toe raises

Comment #98 - Posted by: Ramsey at January 1, 2013 9:03 PM

Rx'd
8:57

Comment #99 - Posted by: phill 37deg21'41"N 118deg23'43"W at January 1, 2013 9:14 PM

My second official WOD

M/29/250/5'10"
16:22
subbed #75 thrusters for wall balls.

Comment #100 - Posted by: Joseph at January 1, 2013 9:23 PM

8:19 accidentally used the 20 KG ball (wish i used the 20 lb ball lol)

Great WOD.

Comment #101 - Posted by: Mitch at January 1, 2013 11:45 PM

Happy new yer!! First 3 rounds unbroken, last 2 rounds down to 5's (with big breaths) 17:03 ... That's coming down to at least 15 in the next few months! Stay happy, stay strong!

Comment #102 - Posted by: Chiller149 at January 2, 2013 12:08 AM

18:23 as rx'd
M/33/210/6'1"

Comment #103 - Posted by: CM1 at January 2, 2013 12:59 AM

9:45
Knees to elbows on rings (no bar)
25kg snatch
25 kg thrusters (10 reps, no wall or ball!)

Comment #104 - Posted by: Harry King at January 2, 2013 1:48 AM

6:36 Rx'd

Comment #105 - Posted by: Hunter at January 2, 2013 2:58 AM

Deliciously deceiving WOD.
TTB's, 55# power snatch, 20# DB toss-in-the-air-and-catch-w/a 1/2 squat (low basement ceiling and exceedingly painful knees. It worked, shoulda used a heavier DB) 5 rnds

17:30 or so.

Thanks for the awesome video w/Crossfit Draper. It was right up my alley, as I have no +Fit gym anywhere nearby. Very helpful.

Comment #106 - Posted by: MDMelissa 48/5'4"/122 at January 2, 2013 5:51 AM

as rx'd

12:54

Comment #107 - Posted by: Bells at January 2, 2013 6:12 AM

M/41/169lbs

You all are in great shape. This old man just returned from Afghanistan in June and started Crossfit. My time for this workout was 17:44.

Love this stuff!

23 years in the Army. We need this implemented into our Warrior training!

Hooah!

MSG Rick Asher

Comment #108 - Posted by: Rick Asher at January 2, 2013 7:15 AM

9:05

Comment #109 - Posted by: vince at January 2, 2013 7:24 AM

Me: m/5'9"/165/31
As Rx'd 11:30

Gator: m/5'5"/140/39
As Rx'd 9:45

Great WOD! Sucked Wind!

Comment #110 - Posted by: Get off the Shed at January 2, 2013 9:03 AM

12:05

Comment #111 - Posted by: Jeff at January 2, 2013 9:29 AM

Shoutout from Saudi Arabia. 2nd time CrossFitter..time: 14mins...Its love at first site. 2013 starts with CF.

Comment #112 - Posted by: Raouf at January 2, 2013 9:42 AM

12:00
5 rft
10 T2B
10 db snatch left arm 40#
10 db snatch right arm 40#
10 wallball

Comment #113 - Posted by: mlt at January 2, 2013 9:49 AM

9:31. If I could have felt my hands it would have been much faster.

Comment #114 - Posted by: Paul Daniel at January 2, 2013 9:54 AM

20:50
m/5`10"/195/43

1st week with Crossfit- love it!

Comment #115 - Posted by: larry menges at January 2, 2013 10:13 AM

Started off with:
6x3 front squat (225, 225, 230, 235(PR), 240(PR), 245(f on 3))
followed by 6x3 shoulder press (105, 115, 115, 120, 120(PR), 125(f on 2)).

WOD: 10:27 w/ 95# snatch, otherwise as Rx.

M/27/5'10"/175#

Comment #116 - Posted by: Matt at January 2, 2013 11:27 AM

Rxd 10:30

Comment #117 - Posted by: Ramon Camacho at January 2, 2013 12:09 PM

As RX'd
10:43
Much tougher than it looks.

Comment #118 - Posted by: T. Collins at January 2, 2013 12:57 PM

10:06
Jessica - 10:26 (55 lb. Snatch)

Comment #119 - Posted by: B. Rhaly at January 2, 2013 1:37 PM

Me: m/32/5'9"/165
11:30 as rx'd

Gator: m/39/5'5"/140
9:45 as rx'd

Sucked wind! Good WOD

Comment #120 - Posted by: Get off the Shed at January 2, 2013 3:18 PM

M/37/5'8"/180

7:40 rx'd

Comment #121 - Posted by: Dave Berry at January 2, 2013 3:33 PM

M/43/5'8"/175

Scaled UP (accidentally) the snatch to 80 lbs, otherwise Rxd

9:15

Rounds were 1:17, 1:50, 2:02, 2:06, 2:00

Comment #122 - Posted by: Jon Craig at January 2, 2013 3:34 PM

M 52 6'2" 195
15:53 did 8 reps per round instead of 10

Comment #123 - Posted by: bobr at January 2, 2013 3:58 PM

M/36/5'4"/146lbs
As RX'd
11:28

Comment #124 - Posted by: Matt Burritt at January 2, 2013 4:25 PM

14:43 Rx'd

Comment #125 - Posted by: RLM at January 2, 2013 4:30 PM

12:46 as rx'd.

Did yesterday. Grip was the limiting factor.

Comment #126 - Posted by: Ronnieboy at January 2, 2013 4:56 PM

Subbed 45lb Thrusters for Wall Balls.

Time: 16:35

Comment #127 - Posted by: Alton 33yo/M/5'11"/175lbs at January 2, 2013 5:01 PM

knee raise sub toe to bar
16:33

Comment #128 - Posted by: lucio1928,M/40/184cm/96kg at January 2, 2013 5:12 PM

M/22/5'11"/183

14:13 RX'd

did after Helen

Comment #129 - Posted by: Miles Forks at January 2, 2013 5:23 PM

8:47 as Rx'd

Comment #130 - Posted by: Jetté 43/M/5'11"/175 at January 2, 2013 5:57 PM

modified

15 pullup
10 box jumps 30"
8 snatches 135 Pds

11:00 flat

Comment #131 - Posted by: hollyhog at January 2, 2013 6:33 PM

10:02 RX with CrossFit Bondi

Comment #132 - Posted by: Paul at January 2, 2013 6:39 PM

10:02 RX with CrossFit Bondi

Comment #133 - Posted by: Paul at January 2, 2013 6:40 PM

subbed v ups for toes to bar

Abby 3:42 (3 rounds/45# muscle clean/wb push press)
Emma 4:32 (3 rounds/14)
Lil Kim 4:17 (3 rounds/15/10)
Sydni 5:31 (45# muscle clean/wb push press)
Jacob 8:11 (65/20)
Mr. Murley 9:28 (65/14)
Jake 9:02 (15/10)
Blake 9:42 (15/10)
Amanda 7:46 (15/wb push press)
Master P 7:39 (15/10)
Murley 8:15 (45/14)
Jay 8:56 (65/20)
Aly 9:06 (45/10)
Amy 9:51 (15/wb press)
Alison 10:06 (45/10)
Katie 5:51 (3 rounds/35/10)
Mama V 7:41 (15/10)
Bubs 7:24 (20# one arm snatch/one arm thruster)
Marianne 9:45 (35/10)
Joe 10:17 (4 rounds/55/14)
Tara 9:52 (35/10/hollow rock)
Mr. Wonsil 10:31 (65/14)
Frankie 5:52 (3 rounds/45/14)
Mr. Carey 9:10 (45/14)
Pam 9:16 (4 rounds/bw/6)
Jamie 9:01 (15/10)
Pudge 10:11 (15/10)
Heather 9:37 (15/6)
Mrs. Carey 10:35 (45/10)
Wendy 10:20 (4 rounds/15/6)
Kyle 12:12 (45/10)

5 Burpees
10 kb swings
Lisa 5:12
Tam 5:16

Comment #134 - Posted by: BFCC at January 2, 2013 7:34 PM

F/34/112/5'2"
Rx'ed: 11:03

Comment #135 - Posted by: maryanderson at January 2, 2013 7:39 PM

10:53 west dorm

Comment #136 - Posted by: Mik at January 2, 2013 9:39 PM

5 rft of:
10 Toes to bar
75 pound Power snatch, 10 reps
10 Wall ball shots, 12 pound ball

10:51

don't start too slow or too fast. link power snatches together, staying safe.

w/u - lunges, inchworms, burgener, squats, 3 x (5 t2b, 55-65-75# ps x 5, 5wbs 12#), sprint 250m row

c/d - hockey roll, 35# db reverse curls 2x10, spring 250m row (50.9 secs). Got me some 1:32-1:33 / 500m row momentary pace-readings, woohoo.

Comment #137 - Posted by: matt h at January 2, 2013 10:57 PM

Rx'd brutal

9:51

Comment #138 - Posted by: lancem at January 3, 2013 5:13 AM

M167/5'10/28
8:55 rx'd
Lots of traveling between stations
Wb shot with a 10' target
Awesome wake up call after the holidays

Comment #139 - Posted by: Guillaume allard at January 3, 2013 5:42 AM

time - 20.02.89
notes: 65lbs power snatch

Comment #140 - Posted by: AB at January 3, 2013 6:48 AM

27/M/145#

As prescribed, 19:43

Overall felt pretty good, especially considering I've never done power snatches before. I'm sure I could improve the time, but I'm pretty happy with how it went.

Comment #141 - Posted by: Brady at January 3, 2013 7:57 AM

21:25

Comment #142 - Posted by: jt39n 175 5'19" at January 3, 2013 8:33 AM

M/35/6'3"/200

9:21

Comment #143 - Posted by: Ben S at January 3, 2013 9:12 AM

12:33
M/37/6'4"/195
45lb Snatch (only have barbell as of now)
14lb Wall Ball (don't have 20lber)

Comment #144 - Posted by: Mark at January 3, 2013 11:22 AM

M/21/6'3"/200

subbed: burpee mile rx'd 1:16:30

The worst shin splints of my life. I hope I never do that again.

Comment #145 - Posted by: K FaF at January 3, 2013 11:45 AM

M/29/180cm/73kg
Squat 7x2
80,100,110,120(f),110,105,105kg

130101

Five rounds for time of:
10 Toes to bar
40kg Power snatch, 10 reps
10 Wall ball shots, 20 pound ball

17:06

Comment #146 - Posted by: ukr17 at January 3, 2013 11:47 AM

M/21/6'3"/200

subbed: burpee mile rx'd 1:16:30

Worst shin splints in my life. I hope I never do that again.

Comment #147 - Posted by: K FaF at January 3, 2013 11:48 AM

5:16 Rx'd

Forearms hurt on this from WOD of 105 KB Swings (70 lbs) and 105 PU two days ago.

Comment #148 - Posted by: Tyler Holt at January 3, 2013 12:25 PM

21:02.

Comment #149 - Posted by: Anderson Cruz at January 3, 2013 1:41 PM

21:02.

Comment #150 - Posted by: Anderson Cruz at January 3, 2013 1:42 PM

M/30/6'3"/200lbs
8:08 RX'd

Comment #151 - Posted by: phil T at January 3, 2013 2:16 PM

12:42 w/ 115# snatches.

Comment #152 - Posted by: Drewpy at January 3, 2013 2:34 PM

13'55" rx
M/6'1"/175/35yrs

Comment #153 - Posted by: MikeD at January 3, 2013 3:42 PM

6:02 @ home. Unbroken

Comment #154 - Posted by: Jdisch at January 3, 2013 3:52 PM

Three rounds for time of:
10 Knees to Elbows
65 pound Power snatch, 10 reps
10 Wall ball shots, 16 pound ball

7:35

Comment #155 - Posted by: LMH at January 3, 2013 3:57 PM

13:55 Rx

Comment #156 - Posted by: Bryan Barnes at January 3, 2013 5:17 PM

F/151/5"6/32

55# Power Snatch

15:55

Comment #157 - Posted by: Zuul at January 3, 2013 6:01 PM

M/24/6'/160

16:05
Paced myself by doing one exercise, then slowly walking to the next one without taking a break when I got to it.

Comment #158 - Posted by: Cheek at January 4, 2013 12:00 AM

11:19
20Kg plate thruster instead of wallball

Comment #159 - Posted by: roh at January 4, 2013 2:12 AM

10:30 as rx'd
Toes to Bar: 10, 8/2, 7/3, 5/3/2, 4/3/3
all else unbroken

Comment #160 - Posted by: PW56 at January 4, 2013 10:48 AM

9:02
10 pound med ball

Comment #161 - Posted by: Warren at January 4, 2013 12:16 PM

51/M/184
55 lbs power snatch
10 lbs wall ball
Toes to bar as rx'd (1st time)
22:10

Comment #162 - Posted by: Zim at January 4, 2013 1:40 PM

M 35, 85kg, 172cm
21.05
Toes o bar were my undoing again

Comment #163 - Posted by: MK at January 5, 2013 1:01 AM

14:45 as rx'd

Comment #164 - Posted by: c-los at January 5, 2013 7:56 AM

10:18 with 45lb power snatch and 15lb wall ball.

F/37/108lbs/5'0"

Comment #165 - Posted by: Nyree at January 5, 2013 9:14 AM

10:18 rx'd

Comment #166 - Posted by: Nyree at January 5, 2013 9:15 AM

M/27/6'0/183

11:33 Rx

Comment #167 - Posted by: Odysseus at January 5, 2013 9:40 AM

13:43 rx.

Comment #168 - Posted by: jlg/50/5'10"/170 at January 5, 2013 3:41 PM

as rxd @ CFC

10:39

Comment #169 - Posted by: ferb44 182# at January 5, 2013 4:54 PM

Five rounds for time of:
10 Toes to bar
60 Pound Power snatch, 10 reps
10 Thrusters 15 pound dumbells
16:15

Comment #170 - Posted by: ecp2 at January 5, 2013 5:00 PM

As rx'd, 8:03.

Nasty little WOD. Unbroken until last round of T2B (6-4). Power snatch felt pretty good, better as I got into it. Wall ball was wall ball. I don't like em, but I feel like you can always do a set of 10 wall balls. Warmed up today with some jerk practice from behind the head. Worked up to 255, missed 275. Also almost set a new power clean PR, just missed 250. Oh well, the first PR of 2013 will have to wait.

Comment #171 - Posted by: Mel/39m/5'10"/175 at January 6, 2013 7:39 AM

1/3...13:54 (155/172/139)
Only 3 rds as rx'd. I'm so far off my pace and this is the first WOD in a couple weeks. Long way to go.

Comment #172 - Posted by: Mike Scott M/46/5'10"/194 at January 6, 2013 3:53 PM

105# snatch (I didn't math the kilo conversion in time)

12.03

Comment #173 - Posted by: Nathan m/165#/1979/ since 2008 - at January 6, 2013 7:30 PM

8:15 RX
wall ball sucks!!!

Comment #174 - Posted by: seb at January 7, 2013 2:52 AM

14.23

Comment #175 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at January 7, 2013 9:37 AM

8'27" rx

Comment #176 - Posted by: Caio - Crossfit SP at January 7, 2013 12:30 PM

As Rx 8:50

M/168#/6'/38 yrs

Comment #177 - Posted by: britishfireman1 at January 7, 2013 1:50 PM

16:47

Comment #178 - Posted by: Sambo at January 8, 2013 6:13 AM

Should not have warmed up with 3 rounds of pullups. Shoulders and grip started holding me back on them powersnatches.
M/27/170/5'9" 3 months of crossfit
~20min

Comment #179 - Posted by: Tim K at January 8, 2013 7:27 AM

Whens the last time the good ol 3/5/7 weighted/strict/kipping x10 pullup workout has been put out?

Comment #180 - Posted by: Tim K at January 8, 2013 7:29 AM

m/34/5'8"/180lb

7:28 as rx'd

Comment #181 - Posted by: Adam Hamm at January 8, 2013 11:22 AM

Good short WOD. did the first 3 rounds unbroken, then had to break-up the last 2 rounds of everything twice. Took a few more breathers than I wanted, but still kept them pretty short.
8:36 RX'd :)

Comment #182 - Posted by: Jason H. M/5'8"/147lbs at January 8, 2013 4:20 PM

M/5'7"/168/33
rx 11:04

Comment #183 - Posted by: Mark S. at January 9, 2013 4:15 AM

subbed:

65# snatch
15# wall ball

16:31

Comment #184 - Posted by: pickle93 (m/41/6'/185) at January 9, 2013 10:18 AM

7:23

Comment #185 - Posted by: MikeyPaul at January 9, 2013 6:04 PM

5 rounds:
5 toes to bar
8 power snatches 45 lbs
7 wall balls 17 lb ball

11:24

Comment #186 - Posted by: rawhide at January 9, 2013 8:09 PM

8:01 rx'd

Comment #187 - Posted by: Peter Nemr M/31/65.5"/172 at January 10, 2013 1:42 AM

M/ 38/ 136 lbs/ 5'-6"
5 rounds of:
10 T2B (I used rings instead because my bar is so close to the wall so doesn't allow for a back swing really)
10 power snatch with 75 lbs (I went well below my knees but didn't usually touch ground as I was using supwer small metal plates)
10 wall ball (I used 18 lb ball, but went pretty high to compensate)
As Rx:
9:25
This was MUCH more challenging than I thought. I was trying to balance between going hard and controlling myself to not burn out.
Snatch was the hardest by far.
T2R was a little prefatigue on grip for power snatch and then you're a bit winded and legs are little tired before hitting the wall ball.
GREAT WOD.

Comment #188 - Posted by: Anton at January 10, 2013 7:37 AM

I did this a couple nights ago well out of order online:
M/ 38/ 136 lbs/ 5'-6"
5 rounds of:
10 T2B (I used rings instead because my bar is so close to the wall so doesn't allow for a back swing really)
10 power snatch with 75 lbs (I went well below my knees but didn't usually touch ground as I was using supwer small metal plates)
10 wall ball (I used 18 lb ball, but went pretty high to compensate)
As Rx:
9:25
This was MUCH more challenging than I thought. I was trying to balance between going hard and controlling myself to not burn out.
Snatch was the hardest by far.
T2R was a little prefatigue on grip for power snatch and then you're a bit winded and legs are little tired before hitting the wall ball.
GREAT WOD.

Comment #189 - Posted by: Anton at January 10, 2013 7:49 AM

Day 256
M/45/6'0"/190
Made up on 130111-Friday, RX'd Rest Day... my rest day will be tomorrow based on schedule.
As RX'd - 10:42

Comment #190 - Posted by: fargingbastige at January 11, 2013 11:14 AM

M/31/5'11"/190
10:05 rx

Comment #191 - Posted by: Will S. at January 11, 2013 5:37 PM

7:10 Rx

So much more brutal than I thought it would be, thats a good one though

Comment #192 - Posted by: Pete at January 13, 2013 10:10 AM

15:21 asrx

T2B felt brutal, used a 15# ball. Completed this after doing split jerk WOD and ring movement WOD... oye

Comment #193 - Posted by: Boo Boo F/147/5'8/24 at January 13, 2013 1:57 PM

m/39/5'9/181
CFWU-3 at home. Monkey touches 3rd. Superman. DU.
12:13
Much slower than I hoped for. While doing snatches, needed to work past hands hurting from tears a couple of days ago. Broken for all but 1st round. T to B not real bad. Broken in later rounds. WB not bad. Used braces on side of PU bar.

Comment #194 - Posted by: jrm at January 13, 2013 6:12 PM

did 3 rounds.

9:54

Comment #195 - Posted by: Manchild at January 14, 2013 9:10 AM

M/29/5'9/162
13:12

10 x 30 kg snatch
10 x 25 kg push press

Need to work on snatches.

Comment #196 - Posted by: Keith at January 14, 2013 11:14 AM

18'22"

Comment #197 - Posted by: RAD at January 16, 2013 4:42 PM

Day two of Crossfit.

Scaled somewhat. Knees to elbows, broomhandle snatches but managed 10KG wall balls. Time of 09.34

Comment #198 - Posted by: Pebbles at January 17, 2013 1:35 AM

m/41/193

16:39 as Rx

Comment #199 - Posted by: Scott Andresen at January 17, 2013 5:15 PM

7 minutes.

Comment #200 - Posted by: dreday5000 at January 18, 2013 4:01 AM

9:53 Rx

Comment #201 - Posted by: fathertyme 34/m/6'/175# at January 18, 2013 5:13 AM

65# snatch
16# wbs

12:59

Comment #202 - Posted by: Callum at January 19, 2013 7:56 AM

11:46 rx'd

Comment #203 - Posted by: DPL at January 19, 2013 5:35 PM

C-
7:12
@ home
16# ball, 55# PS
unbroken

Comment #204 - Posted by: Jeff & Charity @ CF Snohomish at January 20, 2013 8:30 AM

17 mins. 80lb snatch.

Comment #205 - Posted by: Miked at January 21, 2013 7:55 AM

10:24

Comment #206 - Posted by: mlt at January 21, 2013 12:49 PM

9:54, subbing 40# Thrusters for the Wall Ball

Comment #207 - Posted by: Edwin 30/M/68"/168 at January 28, 2013 9:23 AM

15:18

m/42/5'8/240

Comment #208 - Posted by: phat boi at January 30, 2013 11:02 AM

12:25 as rx'd 16.06.13

Comment #209 - Posted by: zenoperegrinus at June 16, 2013 2:27 AM

CFWUx2
13:30

Comment #210 - Posted by: Doug at October 6, 2013 12:01 PM
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