June 11, 2013

Tuesday 130611

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

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Christy Phillips.


"The Original" with Rich Froning - [video]

Posted by Pukie at June 11, 2013 5:00 PM
Comments

LOOKING SO STRONG THIS YEAR!! GET IT CHRISTY!

Comment #1 - Posted by: Alex Lofgren at June 10, 2013 6:14 PM

Rich Froning is my hero!
His son's not too shabby either....

Comment #2 - Posted by: matt Fruetel at June 10, 2013 6:15 PM

7:17
No kb used 50 pd db

Learning to kip very excited. People in the gym look at me like i crazy so I must be doing something right

Comment #3 - Posted by: hollyhog at June 10, 2013 7:16 PM

subbed 1 pood kb.

9:39. 7 seconds faster than last time, but still not that fast. Mostly a mental game this time.

Comment #4 - Posted by: Sinal M/34/5'9"/216 at June 10, 2013 7:47 PM

Please help, what is the correct form for the KB snatch? Too many versions on you tube. Should each rep start at the between the leg swing or the ground? Should the motion be continuous until overhead or should the KB stop around the shoulder and require a press to get it overhead? Please advise.

Comment #5 - Posted by: TS at June 10, 2013 8:11 PM

Question... 1.5 pood is heavy for me, should I use 20kg (1.25 pood) KB to keep intensity high or go for 1.5 and have to break it up?

Comment #6 - Posted by: Slim at June 10, 2013 11:05 PM

06:33 RX
M/37/180
There should be some fast times on this. Come on folks, smash it!

Comment #7 - Posted by: Rob Walker at June 10, 2013 11:53 PM

8:17 rx

Comment #8 - Posted by: Jeremy at June 11, 2013 1:36 AM

Are the reps for snatches per arm?

So 21 snatches per arm, then 15 per arm etc or is it split between both arms?

Comment #9 - Posted by: Jake at June 11, 2013 2:11 AM

M/47/180

1pood

8:39

Comment #10 - Posted by: Cosmo at June 11, 2013 2:27 AM

M/27/170
12:00 RX
Afghan heat killed me today

Comment #11 - Posted by: Will at June 11, 2013 2:43 AM

M/32/195

9:34 RX
Afghan heat had the kettle bell and the PU bar burning hot, had to stop and cool them off a few times, also lack of callous maintenance got me today, ripped 2 callous off on the P/U which made the rest of the sets less pleasant.

Comment #12 - Posted by: mwallace8010 at June 11, 2013 2:59 AM

RX'd 9:32

Comment #13 - Posted by: fitfo10 at June 11, 2013 3:01 AM

sqt snatches or power?

Comment #14 - Posted by: Bruce at June 11, 2013 3:55 AM

as RX'd
11:34
I agree with Will, this Afghan heat nearly got me today. 110F in Kandahar. Maybe I should start working out in the mornings...

Comment #15 - Posted by: Dan at June 11, 2013 4:06 AM

Question!?!?

I am new to CF and I am a little confused as to what 21-15 or 50-40-30-20 means...

Comment #16 - Posted by: Crystal Shelton at June 11, 2013 4:14 AM

14:59 @ 1 pood

Comment #17 - Posted by: Joe Northside m/34/70"/200 at June 11, 2013 4:31 AM

J. Hall don't ruin this free service for the rest of us.

Comment #18 - Posted by: mikeyb m/52/182 at June 11, 2013 4:41 AM

at #12 Bruce- I am not sure I have ever seen a squat snatch with a Kettlebell snatch, it is typically a power snatch with the weight distribution...

at #14 Crystal Shelton... For a workout like this, even though it does not say, it is "For Time"... so the 21-15-9 indicates the amount of reps that you do... In another sense, the workout is three rounds, you go through each movement doing 21 reps in the first round, then immediately onto the secound round, doing 15 reps of each movement... If the weights are high for you, scale them a bit... There is no point of doing a workout that gets you injured, but remember, "If the workout is challenging you, it isn't changing you"...

Hope this helps...

Comment #19 - Posted by: Nick M. at June 11, 2013 4:42 AM

F/43/5'6"/140

25# KB

11:52

B-day today; happy to be able to CF and enjoy life, family...many blessings.

Comment #20 - Posted by: mom to five at June 11, 2013 4:46 AM

@J Hall
Simple solution--have your friend move to an easier region. That's what competitors do, not whine about the rules of the game and wish they'd change to accommodate you.

Comment #21 - Posted by: PowerOfOne at June 11, 2013 4:57 AM

J. Hall, as with anything in life, its not always fair nor will it always makes sense. In order to win, you gotta play the game, and in this game you gotta play by their rules. As far as asking questions for your brother in law, I'm pretty sure he understands what he needs to do to improve his place, no region has an "advantage" over another, and if you're going to use that argument I suggest you post somewhere else, excuses are for people who really don't have an argument. Have a wonderful day

Comment #22 - Posted by: Rich at June 11, 2013 5:08 AM

15:22 as Rx'd

Comment #23 - Posted by: Tyler Scott at June 11, 2013 5:11 AM

@Jake, Crystal Shelton - Start your watch, then 21 left-arm KB snatches, 21 right-arm KB snatches, 21 pull-ups. 15 left-arm KB snatches, 15 right-arm, 15 pull-ups. 9 left-arm, 9 right-arm, 9 pull-ups, then stop your watch.

@Bruce - check out the KB snatch vids on YouTube, they're similar to one-arm KB swings with a "punch" at the end

@ mom to five - happy birthday

@ J.Hall - your comments must be embarrassing for Nick Fory. He will now be known not for his CrossFit achievements, but as the guy with a misguided, petty, sore loser for a brother-in-law. Move to another region to win, or STFU

Comment #24 - Posted by: Joe Northside m/34/70"/200 at June 11, 2013 5:15 AM

m/26 W/65 H/168cm (25kg dumbell) 10:58

Comment #25 - Posted by: adnan özcan at June 11, 2013 5:25 AM

M/25/195

RX'd 9:35

Comment #26 - Posted by: Kyle at June 11, 2013 5:30 AM

@16 J Hall
This is not the forum. Nick did an amazing job and he is a beast and he 'might' have qualified in another region, but, that is not for us to argue. Be proud of his accomplishments and continue to support him. I can't wait to see him compete next year.

Comment #27 - Posted by: sebastian 44/178/6'2" at June 11, 2013 5:41 AM

True statement Dan....we in Shindand

Comment #28 - Posted by: Will at June 11, 2013 5:46 AM

14:25

Comment #29 - Posted by: BW at June 11, 2013 6:02 AM

14:59, blue banded pu, 35 lb DB

Comment #30 - Posted by: RussA at June 11, 2013 6:02 AM

14:31 as rxd

Comment #31 - Posted by: Brett C. m/31/6'0"/175lbs. at June 11, 2013 6:18 AM

Kipping pull ups?

Comment #32 - Posted by: Felipe brasil at June 11, 2013 6:24 AM

F/51/5'6/120
20# kettlebell
Red band for pull ups
9:10
Doing the recon pull up program so I did them first up to 38 dead hang in about 5 minutes. Anybody familiar with how to do this and not interfere with the wod please help. Highly recommend this for anybody needing help with pull ups. I couldn't do 2 dead hang before I started this. Thanks

Comment #33 - Posted by: D.S. at June 11, 2013 6:30 AM

8:14 as RXd
Kipping Pullups wern't working out since im getting used to Rogue'd individual pullup bar. Great workout though

Comment #34 - Posted by: Sutton Ward M/23/70"/175# at June 11, 2013 6:44 AM

Forgot my watch...Rx'd though

Comment #35 - Posted by: Nathan at June 11, 2013 6:50 AM

8:33, albeit with 25lbs - need a kettlebell

Comment #36 - Posted by: AJ at June 11, 2013 7:05 AM

9:45 with 50# KB and ring pullups, which is what I have in my garage...deceiving WOD. If you're doing this right, EVERY Crossfit WOD sucks....is why it is so effective!

Comment #37 - Posted by: M/36/175/5'11" at June 11, 2013 7:08 AM

M/23/5'11"/182.3

10:43.7 RX'd

my wrists/forearms hurt like hell. swung to the groin as demonstrated in the past videos; I'm sure that's better for the back, but it definitely did not help with my grip.

Comment #38 - Posted by: Miles Forks at June 11, 2013 7:15 AM

In a hotel so pull-ups not available. What's a good substitute? Push-ups?

Comment #39 - Posted by: Matt at June 11, 2013 7:16 AM

What's the best way to prevent the KB from bashing your forearm/ wrist every time?

Comment #40 - Posted by: Sam at June 11, 2013 7:19 AM

6:29 Rxd

Comment #41 - Posted by: Sammy D at June 11, 2013 7:20 AM

10:05 @ 1 pood. Second Crossfit workout ever. I love it!

Comment #42 - Posted by: Ben P at June 11, 2013 7:26 AM

13:08 Rx

Comment #43 - Posted by: mike vinson at June 11, 2013 7:28 AM

@mom to five, Happy Birthday!

@D.S. nice work on the pull-ups. I can't even do 1 dead hang yet. Sorry I don't have any advice for ya.

@Crystal, welcome to CF :)

Comment #44 - Posted by: Glorybelle (F/43/5'5/134) at June 11, 2013 7:30 AM

@Sam - It takes time to learn how not to smash your forearm. I think what I end up doing it squeezing the handle as I flip the KB over my hand, slowing it just enough to not smash my forearm every time.

Comment #45 - Posted by: Cipper at June 11, 2013 7:40 AM

Subbed a 30lb dumbbell due to no kettleball and not feeling confident enough for a higher weight.

21:04

Comment #46 - Posted by: MDK at June 11, 2013 7:47 AM

@Sam and anyone asking about kettlebell hitting forearm, I tried the efficiency suggestions in a video I found on the internet, "CrossFit - Coaching Session: Kettlebell Snatch with John Kaupp", and it worked for me during practice. I'll let you know if it also worked during the WOD later.

Comment #47 - Posted by: Glorybelle (F/43/5'5/134) at June 11, 2013 7:49 AM

39M

10:21
PR
Used 15lb DB and some of the pull-ups were slightly assisted.

Comment #48 - Posted by: Will7 at June 11, 2013 8:34 AM

18.07 50# DB, no KB

Comment #49 - Posted by: Jim M at June 11, 2013 8:44 AM

10:43

It woulda been with 55 lb dumbells, but my grip started going and I nearly threw my dumbbell across the room, so I scaled down to 50 lbs for the last 9.
All pull ups strict.

Comment #50 - Posted by: Ted at June 11, 2013 8:50 AM

We both did 1.0 pood

Doug 5:06
Kevin 7:45

Happy birthday mom to five!

Comment #51 - Posted by: Kevin C. (M/54/5'11"/178) at June 11, 2013 8:51 AM

20KG DB 9:33

Comment #52 - Posted by: Keith B at June 11, 2013 8:54 AM

M/40/72"/190
Subbed for kettlebell with a 50 lb dumbell all else as RX'd
8:53

Comment #53 - Posted by: Mike at June 11, 2013 9:04 AM

2013-06-11: 7:58
2011-10-24: 6:44
2010-10-07: 7:12

Comment #54 - Posted by: gs at June 11, 2013 9:07 AM

17:14 Rx'd Afghan heat not to bad around 1930 local, its only 97 instead of 110...multiple hand tears both hands from the snatches then the pull ups

warming up got so close to my first bar muscle up...bar below sternum just can't get my elbows up over the bar

M/31/5'11/195


Comment #55 - Posted by: Nick at June 11, 2013 9:14 AM

M/41/5'11"/206

1 pood kb.
beginner pullups.

9:29

Comment #56 - Posted by: Jose-Luis Morales at June 11, 2013 9:22 AM

12:26
Être prêt
M/55/6’/214

Comment #57 - Posted by: Pete In Sun City at June 11, 2013 9:34 AM

14:27
45lb db

Comment #58 - Posted by: JT (M/32/71"/190) at June 11, 2013 9:41 AM

1 pood 8.32

Comment #59 - Posted by: Benny(M/31/6'0"/205 at June 11, 2013 9:49 AM

Tough workout!

12:04 scaled
20lb kb
band assisted pull ups, started with 1 band and switched to 2 after the first set

I prevented the forearm smash when I focused on the shoulder shrug on the way up and went to full extension at the top, with open fingers.

Comment #60 - Posted by: Glorybelle (F/43/5'5/134) at June 11, 2013 9:51 AM

819 Rx
M/23/6'4/197

Comment #61 - Posted by: CFM at June 11, 2013 9:56 AM

7:23 as rx'd, ouchie
M/24/6'3/185

Comment #62 - Posted by: Wasy at June 11, 2013 9:57 AM

M/165/5"9/26
10:15 had to drop to 1pood half way through because left shoulder was bothering me with the snatches.

Comment #63 - Posted by: Tyler at June 11, 2013 10:06 AM

@39. In hotel, sub inverted rows (get under the table or desk long ways on your back, grab the edge of the table or desk with an overhand grip, dead hang while keeping the core straight, pull to chest).

Comment #64 - Posted by: Carl at June 11, 2013 10:12 AM

M/49/5'8"/213

8:01 - No KB so used 55# DB

Not sure if it's an RX since the top movement is different with the DB. I guess as far as I interpret it, I'll count it as RX'd.

Comment #65 - Posted by: Mike/UT at June 11, 2013 10:15 AM

Warmup up: 4 rounds
400 m
10 burpees

WOD- 15:16 Rxd
.
I need to find a way not to bang my wrist, it slowed me down a lot, that hurt.

Comment #66 - Posted by: Luis Estrada at June 11, 2013 10:18 AM

14:10 Rx'd

Grip failure and callus tearing into 9's, should've scaled to 44 :(

Go Christy, looking good!

Comment #67 - Posted by: james.patrick [M/51/66"/135] at June 11, 2013 10:22 AM

14:10 Rx'd

Grip failure and callus tearing into 9's, should've scaled to 44 :(

Go Christy, looking good!

Comment #68 - Posted by: james.patrick [M/51/66"/135] at June 11, 2013 10:22 AM

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood (sub’d 45lb KB)
Right-arm Kettlebell snatch, 1.5 pood (sub’d 45lb KB)
Pull-ups

09:52.0

Comment #69 - Posted by: murphinator - M/5'10"/185/39 at June 11, 2013 10:22 AM

m/43/5'8"/180

50# DB snatches from floor
strict pull ups

11:25
Wiped out! Awesome

Comment #70 - Posted by: Mike Andridge at June 11, 2013 10:27 AM

12:25 Rx

Comment #71 - Posted by: Mads Møller Nielsen at June 11, 2013 10:29 AM

6"00 with 1 pood KB. Will try 1.25 next time!

Lightweight baby!!!

Comment #72 - Posted by: Jeremy at June 11, 2013 10:31 AM

M/ 24/ 69kgs/ 5'7"

24 kg dumbbell instead of kettlebell

8:14 R'xd

Comment #73 - Posted by: Andy Andrews at June 11, 2013 10:31 AM

11:59

Comment #74 - Posted by: Fred 39/176/75 at June 11, 2013 10:42 AM

M/32/5'8"/234

scaled to 35# DB

9:48

Comment #75 - Posted by: rvt1443 at June 11, 2013 10:45 AM

They took my comments down so sorry if this was the wrong forum. I'm not whining for my brother-n-law, he never would ask the question to HQ. I would never do anything to embarrass him or try and bring down the other regions. I was asking a question to HQ for myself. That's why I put the disclaimer to let everyone know I was bias. Those of you who stated he knew the rules and got beat, you are correct. I'm not misguided, petty or a sore loser Mr. Joe Northside, all those guys deserve/earned a shot at CA, no need to tell someone to STFU.

Comment #76 - Posted by: J. Hall at June 11, 2013 10:48 AM

As RX'd; Time - 10:33

Rest 8 min. then,

Make-up WOD 130609-Sunday
21-18-15-12-9-6-3 rep rds for time of:
75# SDHP
75# Push Jerk
Time - 15:22

I'm sure my time suffered a bit from having done it after today's WOD, but whatever... did it.

Comment #77 - Posted by: fargingbastige (M/46/6'0"/195) at June 11, 2013 10:51 AM

First CF workout I've ever done. Substituted 40lb kb, and focused more on form than time. Snatch felt good. I was winded and sweating like crazy. KB grip was thicker than expected, but it worked out fine. Pull ups were terrible. Could only do 3-4 at a time. Looking forward to more.

Comment #78 - Posted by: Boston Strong at June 11, 2013 10:52 AM

w/40# dumbbells

7:30

Comment #79 - Posted by: Graig/M/33/5'9"/185 at June 11, 2013 10:53 AM

f/43/180/5'10"

1 pood kb (35#)

8:45

This is a 2:21 improvement from last time. My increased capacity to do pullups is really helping out. They were still broken up but in larger chunks with less rest.

Great wod.

Comment #80 - Posted by: JuliePlatt at June 11, 2013 10:53 AM

@Comment #6: Of course you can also use 1.25 pood KB or even 1 pood.

All the WODs can be scaled right to your ability. A 1.25 pood KB might be as heavy for you as 1.5 pood for somebody else.

Comment #81 - Posted by: Juergen at June 11, 2013 10:59 AM

1 pood kb

8:30

Comment #82 - Posted by: Ukkrew at June 11, 2013 11:01 AM

@JuliePlatt, that's an awesome improvement. Congrats!

Comment #83 - Posted by: Glorybelle (F/43/5'5/134) at June 11, 2013 11:12 AM

10:10 Rxed

Comment #84 - Posted by: Dave W at June 11, 2013 11:36 AM

M/172/35/5'8"

8.29 rx'd
Imagined alot faster. First time doing kb snatch and although my form wasnt perfect every rep I think I got it down. Worst part was the handle rotating over and back in the hand. Had to stop a few times just because my hands were on fire.Not sure if the painted handles on my kb were the reason.Is this a problem with cast metal kb's anyone?

Comment #85 - Posted by: JBS at June 11, 2013 11:37 AM

M/32/200/72

Rx'd

8:31

Comment #86 - Posted by: SeanP at June 11, 2013 12:01 PM

"The Seven"
For Chance

Seven rounds for time of:
7 Handstand push-ups
115 pound Thruster, 7 reps
7 Knees to elbows
225 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 1.5 pood
7 Pull-ups
34:51

Comment #87 - Posted by: Roady at June 11, 2013 12:14 PM

Julie- that is a great time, and huge improvement!

Comment #88 - Posted by: Kevin C. (M/54/5'11"/178) at June 11, 2013 12:23 PM

M/30/165#/69"
7:12
24kg DB

Comment #89 - Posted by: ZenP at June 11, 2013 12:24 PM

Subbed 20kg dumbbell snatch

15:32

Comment #90 - Posted by: Simon Boote M/13st 7lb/6'/45 at June 11, 2013 12:31 PM

6:23 rx'd

Comment #91 - Posted by: nick esposto at June 11, 2013 12:32 PM

6:23 rx'd

Comment #92 - Posted by: nick esposto at June 11, 2013 12:33 PM

45lb KGB 9:58

Comment #93 - Posted by: Dan at June 11, 2013 12:34 PM

45lb kb 9:58

Comment #94 - Posted by: Dan at June 11, 2013 12:35 PM

25/M/205/5'11"

No KB used 55 lb DB
Time: 9:05

Comment #95 - Posted by: Billy B. at June 11, 2013 12:35 PM

13:37 rx

Comment #96 - Posted by: fathertyme 35/m/6'/175# at June 11, 2013 12:39 PM

43/m/185
sub'd 55lb db

12:52
(last was 11:07 w/ 50lb db)

Comment #97 - Posted by: JackM at June 11, 2013 12:45 PM

M/32/200lbs./5'10"

Only had access to a 65lb. DB. First time go at this.

9:40

Comment #98 - Posted by: Brian C at June 11, 2013 12:52 PM

Day 3 - finished 14:19 with a 50 lb dumbbell.

Community!

When in depression you want to isolate. For me, that is because you don't feel like your self, you have nothing to say, you can't get out of your own head. That is why I have had to call on my community for accountability. Today, two dear friends met me in the park for this workout. One of the things that I have always loved about CF is the community aspect. Members of the body helping, equipping, and encouraging. Fortunately, I have built in enough accountability that I could not go too long in isolation without someone from my community seeking to find me. I certainly don't always get this right. But today I am grateful for the community that surrounds me. I am challenged to receive the love that is offered to me. I prefer to give rather than receive, but God has me in a season of receiving. I pray that all of you have community that you can be real with.
Thanks for being my online community (a first for me). Hope you don't mind my posts. I just plan to do it for 30 days in hope that it might be a part of how I get healed.


Comment #99 - Posted by: Rob Hole M/45/5'10"/180 at June 11, 2013 12:52 PM

5:36
1 Pood Kettlebell

Comment #100 - Posted by: Nicholas (M/28/5'10"/175) at June 11, 2013 12:57 PM

14:26 as rx'd

Comment #101 - Posted by: Rowan M/48/5'5"/150 at June 11, 2013 1:25 PM

M/27/5'8/160

12:14 as rx'd

Comment #102 - Posted by: nelsmich at June 11, 2013 1:26 PM

M/31/190
6:12 Rx

Comment #103 - Posted by: Matthew Newmann at June 11, 2013 1:29 PM

M/27/6'0"/190

Rx'd in 12:21.06

Valuable lesson learned about chalking with KB wods -- DON'T!

Anyone have a good fix for covering/protecting palms of hands post-blister (silver dollar sized)explosion?

Comment #104 - Posted by: Matt von Lindy at June 11, 2013 1:47 PM

1.25 pood (20kg)
16:06
Pullups were a breeze, but my snatch technique is awful. Forearms were beet red by the end from the pounding they took.

M43

Comment #105 - Posted by: JR at June 11, 2013 1:54 PM

8:10

Comment #106 - Posted by: Jeff at June 11, 2013 2:11 PM

@GloryBelle and Kevin C ... Thanks!

Only a minute behind you Kevin :-)

@ Mom to five ... HAPPY BIRTHDAY!

Comment #107 - Posted by: JuliePlatt at June 11, 2013 2:16 PM

9:30

Comment #108 - Posted by: Brock at June 11, 2013 2:17 PM

Julie- I know! I better get my butt in gear.

Comment #109 - Posted by: Kevin C. (M/54/5'11"/178) at June 11, 2013 2:25 PM

10:03

Comment #110 - Posted by: Samantha R at June 11, 2013 2:32 PM

@Rob H, your online community applauds you, as I'm sure your offline friends do too. Keep it up!

Comment #111 - Posted by: Glorybelle (F/43/5'5/134) at June 11, 2013 3:03 PM

9:35 rx

Comment #112 - Posted by: Jlg-51/170-5'10" at June 11, 2013 3:07 PM

21:05 w/ 53lbs kettlebell. Definitely reached muscle failure during the event, but I pulled through.

Comment #113 - Posted by: mike at June 11, 2013 3:07 PM

looking for the best gym around Ft.lauderdale or pompano beach headed there for vacation next month

Comment #114 - Posted by: mj at June 11, 2013 3:14 PM

m/41/5'11"/165

11:36 Rx PR

retired army 1SG
clarksville TN

Comment #115 - Posted by: mark nash at June 11, 2013 3:15 PM

As Rx 7:59

M/169#/6'/39 yrs

Comment #116 - Posted by: britishfireman1 at June 11, 2013 3:22 PM

11:40 w/ 45 lb dumbbell. rich post your times!

Comment #117 - Posted by: chase at June 11, 2013 3:27 PM

workout #2

Grace @ 95#
2:42

Annie @ 35-25-20-15-10 reps
5:53

Comment #118 - Posted by: Joe Northside m/34/70"/200 at June 11, 2013 3:32 PM

8:17, with a 20# db

Comment #119 - Posted by: Carole (F/54/5'6"/135) at June 11, 2013 3:37 PM

6:13 rx

Comment #120 - Posted by: Carlton at June 11, 2013 3:41 PM

Swapped pull ups foor push ups 5:38. Kettlebell is my tool.

Comment #121 - Posted by: Tim Harrison at June 11, 2013 3:56 PM

nothing to snatch, so 250 burpees instead

32:20

Comment #122 - Posted by: jeff - 6/205/41 at June 11, 2013 3:57 PM

Keep at Rob!

Comment #123 - Posted by: Mike Andridge at June 11, 2013 3:58 PM

50 lb DB
Assisted pull-ups
14:33

Comment #124 - Posted by: Jdel78 at June 11, 2013 4:17 PM

3 rounds doing 21-15-9 reps
40 lb dumbbell snatch left arm
40 lb dumbbell snatch right arm
Pull Ups
Push Ups
Sit ups
Time 17:15

Comment #125 - Posted by: Roto at June 11, 2013 4:27 PM

12:13. 40lb DB snatches

Comment #126 - Posted by: ScottMacArthur at June 11, 2013 4:35 PM

14:20 suados

Comment #127 - Posted by: Felipe brasil at June 11, 2013 4:38 PM

7:33

Comment #128 - Posted by: Andrew at June 11, 2013 4:42 PM

subbed 55lb dumbbell

got through 2 rounds and 5 snatches before feeling a tweak in my back. I probably should of went with lighter weight

20 minutes

Comment #129 - Posted by: ScooteR at June 11, 2013 4:44 PM

35 lb dumbell - 9:35
M/6'2/195/40

Comment #130 - Posted by: mhamiltoe at June 11, 2013 4:56 PM

M/42/192
9:21. 1pood kettle bell.

Comment #131 - Posted by: Rshert at June 11, 2013 5:00 PM

M/225/6'2"/34

RX - 7:06

HOLY GRIP BATMAN!!! Told myself for the set of 9 "DO NOT LET GO!"

GO ARMY!!

Comment #132 - Posted by: Alao at June 11, 2013 5:01 PM

scaled to 3/4 pood
16:09
mistakenly did full squats and touched ground with KB every rep

Comment #133 - Posted by: DLong (M/37/5'10"/185) at June 11, 2013 5:10 PM

7:08 as Rx'd

Comment #134 - Posted by: Jetté 43/M/5'11"/175 at June 11, 2013 5:12 PM

6:38 with 20 lb kb
Tough WOD on my grip... Will be nursing hot hands tonight

Need to watch some videos on KB snatch, as could have do e heavier, but worried I would break my wrist/forearm...

Comment #135 - Posted by: Kristina f/29/5'2"/119 at June 11, 2013 5:21 PM

6:14 rx'd

Comment #136 - Posted by: LMev at June 11, 2013 5:42 PM

M/36/190. 50 lb dumbbell
11:09 min

Comment #137 - Posted by: Ben R. at June 11, 2013 5:43 PM

M/28/5'10"/197
55 lb dumbbell
8:32

Comment #138 - Posted by: Trevor at June 11, 2013 5:48 PM

9:17
first time doing crossfit....... REALLY sore!

Comment #139 - Posted by: Brendan at June 11, 2013 5:52 PM

12:15

Comment #140 - Posted by: Marty/33/164/5'7" at June 11, 2013 5:54 PM

11:22 - 50lb DB

Comment #141 - Posted by: cameron at June 11, 2013 6:02 PM

8:00 as RX'd.

Comment #142 - Posted by: Brent N. at June 11, 2013 6:07 PM

8:00 as RX'd. It should have been 2 pood :D

Comment #143 - Posted by: Brent N. at June 11, 2013 6:08 PM

Was this 21 per arm or 21 alternating? Cuz I think I messed up ha

Comment #144 - Posted by: David Avina at June 11, 2013 6:09 PM

Subbed 50# dumbbell power snatch for kettelbell snatch

21-15 and 9 rep rounds of:
Left-arm Dumbbell power snatch, 50#(22.3kg)
Right-arm Dumbbell power snatch, 50#(22.3kg)
Pull-ups

12:44

Comment #145 - Posted by: Saganamooo/M/24/5'5"/132(60kg) at June 11, 2013 6:09 PM

As rx'd 5:03! PR by 31 seconds. All sets unbroken.

Comment #146 - Posted by: Kurt M/39/185 at June 11, 2013 6:10 PM

55 lb dumbbell snatches....14:04

Comment #147 - Posted by: Pacers at June 11, 2013 6:26 PM

9:56

With 25# dumbbell

F/42/127/5'9"

Comment #148 - Posted by: Trina at June 11, 2013 6:40 PM

Praus2018

14 min 50 sec

Comment #149 - Posted by: Praus at June 11, 2013 6:41 PM

1 pood kb
10.53
M/34/6'1"/180

Comment #150 - Posted by: Nick I. at June 11, 2013 6:49 PM

Question: Is it butterfly pull ups or just regular? Very new to crossfit

Comment #151 - Posted by: Aaron at June 11, 2013 6:59 PM

1 st ever post on the site, crossfit is the greatest workout hand down. Can't express how much I love this stuff

4:58 Rx'd
Helps I'm a KB teacher

Comment #152 - Posted by: Roode at June 11, 2013 7:06 PM

5:57 rx

Comment #153 - Posted by: Agustin Depasquali at June 11, 2013 7:09 PM

High fives @Carole, Kristina and Trina.

Kristina, I found the tips in this CF video about the KB Snatch to be helpful: http://youtu.be/g3c73NahdjU

Welcome, Roode.

Comment #154 - Posted by: Glorybelle (F/43/5'5/134) at June 11, 2013 7:12 PM

6:55 w/ 1 pood kb

Very awkward movement for me.

Comment #155 - Posted by: Jim R. M/50/5'8"/160 at June 11, 2013 7:27 PM

So after a little research, I see the snatch isn't supposed to hit the floor every rep? Could be reason for my uncompetitive time..

Comment #156 - Posted by: Jim M at June 11, 2013 7:45 PM

M/23/5'11/190

5:15

used 35 db

Comment #157 - Posted by: Prescott at June 11, 2013 7:59 PM

12:17

Just getting back into it after recovering from a shoulder injury. Looking forward to the next one.

Comment #158 - Posted by: Jamey at June 11, 2013 8:04 PM

As rx'd
9:50
Tougher than it looked

Comment #159 - Posted by: Troy at June 11, 2013 8:20 PM

Wanted to work deadhangs, alternated between chinups and pullups. Misread, did right arm then left arm. 26:44.

Comment #160 - Posted by: J.Wood at June 11, 2013 8:42 PM

44# kb---12:16

Comment #161 - Posted by: Matt m/30/165/5'9 at June 11, 2013 8:46 PM

5:21 at 35lbs

Comment #162 - Posted by: Jake Kiddoo at June 11, 2013 9:17 PM

Did it in 104 degree heat.

Rx 12:28.

Still learning to kip. Hands are sore.

Comment #163 - Posted by: G at June 11, 2013 9:21 PM

13:45 as Rx'd

Comment #164 - Posted by: Yockey at June 11, 2013 10:36 PM

55lb dumbell
12:40
under estimated this workout was good

Comment #165 - Posted by: Bubba at June 11, 2013 11:19 PM

@159
Did squat snatches

Comment #166 - Posted by: Troy at June 11, 2013 11:50 PM

I came back this morning to check how I did compared to everyone else. Wow! there were some fast times below 06:30, and @ROODE with sub 5 mins. Awesome work everyone!

Comment #167 - Posted by: Rob Walker at June 11, 2013 11:54 PM

7:18

Scaled KB snatches to 1 pood

Comment #168 - Posted by: Brett (24/M/188cm/77kg) at June 12, 2013 12:17 AM

5:09 w/30# KB

Comment #169 - Posted by: ART/M/44/5'5"/150 at June 12, 2013 2:32 AM

11:02 with 22.5 kgs DB instead of KB.
spend most time with pull ups..

Comment #170 - Posted by: Renaldo at June 12, 2013 2:35 AM

M/32/5'8"/185

12:50 rx'd. turned my forearms into kb mashed potatoes...definitely need some technique work!

Sneaky WOD as usual, loved it!

Comment #171 - Posted by: Chris Luka at June 12, 2013 3:01 AM

M/32/5'8"/200

1 pood kb.

6.46

Comment #172 - Posted by: tim at June 12, 2013 3:13 AM

18:54

Done with at 50# db.

Comment #173 - Posted by: texinma (44/150/5'7) at June 12, 2013 3:26 AM


21-15-9 @40 DB

11:12

Comment #174 - Posted by: DanV at June 12, 2013 3:26 AM

M/5'9"/26/170

Subbed 55#DB snatches

9:13

Comment #175 - Posted by: lwoody at June 12, 2013 4:57 AM

M/44/5'9"/176

OHS 135 x 7/3/5/7/7

WOD 11:43 with 55# KB and C2B pull-ups

Comment #176 - Posted by: Darin P. St. George at June 12, 2013 6:20 AM

Love those first time WOD's! 7:17 PB!!! Lol.

Comment #177 - Posted by: Adrian at June 12, 2013 6:43 AM

13:10 with 55lb. dumbell.

Comment #178 - Posted by: JC A. at June 12, 2013 7:24 AM

M/17/175
1 Pood
6:42

Comment #179 - Posted by: Tarp at June 12, 2013 7:37 AM

Hi! I just started crossfit and i couldn't acomplish one single pull-up after those snatches...
is that normal? =(

Comment #180 - Posted by: Fabio at June 12, 2013 8:01 AM

PR: 9:56
Watch video, wear gloves. Pretty good smoker.

Comment #181 - Posted by: Xman at June 12, 2013 8:03 AM

F/28/145lb/5'4

1 pood @14:12

Comment #182 - Posted by: Andrea at June 12, 2013 8:32 AM

Subbed 20kg kb snatch and jumping pullups
11.55

Comment #183 - Posted by: Andrea at June 12, 2013 8:35 AM

F/34/5'6"/137

11:54

mods:
18lb kb
60lb assisted pull-ups

Felt good - was able to push myself for the first time in several days b/c I finally was kid-free for my wkt

Comment #184 - Posted by: MonkeybarMama at June 12, 2013 8:54 AM

21:35 with 55# KB and assisted pullups.

Love KB workouts. Hate Pullups. This was my first time doing KB snatches at this weight but was able to get through them fairly well. The pullups really slowed me down even assisted.

@ everyone with issues smashing wrists/forearms, check out some of Pavel's videos and descriptions for KB snatches. He calls the technique "taming the arc" where the swing is not fully extended (closer to a high pull movement) and when the KB is just about at the top of your head you "pull back and punch through" to full extension. Also make sure the KB is staying in front of your body through the move rather than to the side which can leave your shoulders open to injury.

Comment #185 - Posted by: JWG m/31/6'1"/225 at June 12, 2013 9:18 AM

11:30

Comment #186 - Posted by: Mart at June 12, 2013 9:23 AM

Sub 1 pood

9:43

Comment #187 - Posted by: TVis at June 12, 2013 9:39 AM

20kg kettle bell
12.01

Comment #188 - Posted by: marc 43/200/6' at June 12, 2013 10:00 AM

16:51

Comment #189 - Posted by: myles456 at June 12, 2013 10:23 AM

55# dumbbell
5:05
Go Navy

Comment #190 - Posted by: pittrugbyguy at June 12, 2013 10:30 AM

M/53/6'3"/165

1 pood
9:35

Smoked by Kevin C. and JuliePlatt (among others).
I was going to say that at least I'm 10 years older than Julie, but Kevin shoots that excuse down - hard.

Rob H. Keep driving and know that we're here for you.

Semper Fi!

Comment #191 - Posted by: MajorDad at June 12, 2013 10:45 AM

18:00 with 50# DBs and assisted pullups

Comment #192 - Posted by: Connor at June 12, 2013 10:57 AM

10:22 - 50lb KB, ring pullups

Comment #193 - Posted by: James M/30/5'7"/155 at June 12, 2013 11:09 AM

10.37
1st go at kettlebell snatch. Only used 5kg weight to get form right. Had great fun doing this one.

Comment #194 - Posted by: Kate Head at June 12, 2013 11:30 AM

M/47/183lbs/6'0"

6:54

Comment #195 - Posted by: DLW at June 12, 2013 11:52 AM

RX 7.15

Comment #196 - Posted by: Nigel O'Connor at June 12, 2013 12:12 PM

didnt timed it but it was FUN !

Comment #197 - Posted by: Mircea at June 12, 2013 1:10 PM

16kg KB, 7:51

Comment #198 - Posted by: Tim P. at June 12, 2013 2:58 PM

15:25

Comment #199 - Posted by: Rlhamel at June 12, 2013 3:20 PM

M/33/170/68 _ 21-16-9 = 00:05:50

Comment #200 - Posted by: Red Bollow at June 12, 2013 3:41 PM

12:45 rx

1.5 kb too heavy - could have used 1kb

3 mile run

M/52/193lb

Comment #201 - Posted by: Mazz at June 12, 2013 3:52 PM

Only did round one in 5:15 due to late hour - will attempt again, cause I like this one.

Thanks

Comment #202 - Posted by: mikeyb m/52/182 at June 12, 2013 4:38 PM

13:49 - and a little barf. Not to bad for 52 year old?

Comment #203 - Posted by: Dan Cottner at June 12, 2013 4:47 PM

8:33
22kg dumbbell

Comment #204 - Posted by: Nilson M/32/5'6"/154 at June 12, 2013 5:40 PM

11:55 rx'd

Comment #205 - Posted by: B-Mo M/36/6'/200 at June 12, 2013 6:35 PM

M/49/175lbs

12:17 RX

Comment #206 - Posted by: Mario Melendez at June 12, 2013 7:09 PM

8:26 1 pood (boooo, not rx I know, I know)

Comment #207 - Posted by: Rrrrraaaannnnddddyyyy at June 12, 2013 8:04 PM

8:26 1 pood (booooo no rx'd, I know, I know)

Comment #208 - Posted by: Rrrrraaaannnnddddyyyy at June 12, 2013 8:07 PM

8:55
switching off arms, 53lb kb

Comment #209 - Posted by: Dan'T at June 12, 2013 8:22 PM

M 42/182/6'0"
7.37.

Comment #210 - Posted by: Mike at June 12, 2013 9:02 PM

m/34/5'11"/180

As rx'd

11:30

Comment #211 - Posted by: m t cowboyd at June 12, 2013 9:21 PM

w/ 25lb dumbbell: 7:32

Comment #212 - Posted by: abh f/27/5'5/130 at June 13, 2013 4:26 AM

12:07 as rxd
M28

Comment #213 - Posted by: Bozeman at June 13, 2013 7:30 AM

As Rx'd
19:08 (plus a couple of nice forearm bruises)

Comment #214 - Posted by: Hooper m/40/155# at June 13, 2013 7:54 AM

9:49 as rx'd 7:42 last unbroken on pullups but slow with snatches

Comment #215 - Posted by: Bells at June 13, 2013 9:21 AM

M/43/5'8"/176

with 50lb Dumbell

7:00

Comment #216 - Posted by: Jon Craig at June 13, 2013 12:28 PM

Snatches with 35 pound
08:02

Comment #217 - Posted by: orkun at June 13, 2013 12:40 PM

8:35 55# DB

Comment #218 - Posted by: Moteezy at June 13, 2013 2:56 PM

Tried again - got 2 rounds done this time in 9 minutes, before I lost my pull-ups completely.

Did first round in just over 4 mins.

Comment #219 - Posted by: mikeyb m/52/182 at June 13, 2013 3:49 PM

as rx'd

13:00

not happy with the time, because I should've done the pullups unbroken, but my forearms were on fire

Comment #220 - Posted by: Saam at June 13, 2013 4:51 PM

14:40 as rx'd, except I used a 1 pood kb for the first two sets; wish I had used the 1.5 for the whole thing, since the last set went quite well. Also, split the pull-ups be doing 1/3 regular, 1/3 neutral and 1/3 reverse grip, all from deadhang. Gotta get faster with the pull-ups...

M/28/5'11''/195

Comment #221 - Posted by: Kent at June 13, 2013 5:31 PM

Rx'd-5:18
Viking warrior conditioning by Kenneth Jay is what made that time possible.

Comment #222 - Posted by: Joshua W. at June 13, 2013 8:09 PM

Subbed / scaled to 45 # DB
10.54

M/31/71KG

Comment #223 - Posted by: jbob at June 13, 2013 8:39 PM

Scaled to 1 pood
7:57

Comment #224 - Posted by: phill 37°21'41"N 118°23'43"W at June 13, 2013 8:46 PM

Scaled to 1 pood.
17:31

Comment #225 - Posted by: Leah at June 13, 2013 11:13 PM

12:48 with 20kg DB

Comment #226 - Posted by: braith at June 13, 2013 11:57 PM

f/33/5'8/158

Scaled it to 12 kg
12:40

Had dessert after:
EMOM 6 min
2 manmakers (8kg)

Comment #227 - Posted by: IME at June 14, 2013 12:47 AM

11:14 as Rx'd

Comment #228 - Posted by: JP,M.A. M/50/69.5"/190 lbs at June 14, 2013 6:13 AM

f/24/135#
6:40

Used a 1pd. May try the next KB snaatch workout at a heavier weight.

Comment #229 - Posted by: Miriam at June 14, 2013 11:39 AM

11:08 as rx'd

pr by a little...

Comment #230 - Posted by: Ronnieboy M/50/5'9"/185 at June 14, 2013 5:11 PM

M/35/6'3"/200
Rx'd w/ Pwr Sn: 8:03
Prev:
Rx'd w/ Pwr Snatches: 10:11
1 pood w/ Full Sq Snatches: 11:41
Rx'd w/ Pwr Snatches: 11:49

Comment #231 - Posted by: Ben S at June 14, 2013 6:06 PM

6:48 as rx'd (PR)

Comment #232 - Posted by: MAGNUS 27/5'8"/160 at June 14, 2013 9:32 PM

2:55 30 kb

Comment #233 - Posted by: alberto at June 16, 2013 5:28 PM

M/23/5'11/190

Sub'd 55 pound db

13.00

Comment #234 - Posted by: Prescott at June 17, 2013 7:47 AM

3 Mile Run...
Then
21-15-9
75# Hang Snatch
PullUps
10:42
Good Workout

Comment #235 - Posted by: dyagg at June 17, 2013 10:44 AM

as rx'd - 8:52

Comment #236 - Posted by: Casey Ray at June 17, 2013 1:46 PM

14:55 rx'd

Comment #237 - Posted by: GU997/M/44/200#/5'10" at June 17, 2013 3:16 PM

22'27"

Comment #238 - Posted by: RAD at June 17, 2013 7:04 PM

45/m/176cm/74kg

As rx'd

8:38

Last I used a 20kg KB and went unbroken in 5:54. Big difference with the heavier KB.
Tough on the forearms, the first 21 snatches unbroken, then 2 sets per round each arm.

Comment #239 - Posted by: Memuc at June 17, 2013 11:30 PM

12:15 vs
12:10 w/ 35lb kb 10/25/11
13:42 w/ 35lb kb 10/7/10*
19:18 with 25-lb db and 45-lb assist on pullups. first wod since 8/31 hernia surgery 10/25/05.

*jeesh! that was 2 injuries ago. herniated disk a year ago and broken metatarsal at end of july.

1k row 3:54. abmat x 20 after.

Comment #240 - Posted by: kevin o at June 18, 2013 5:12 PM

31/M/172cm/77kg

8:30

Used a 16kg kettlebell (don't have a 24). Haven't done much work with kettlebells. Surprised me how hard it was on the forearms - made the pull-ups a struggle

Great WOD!!

Comment #241 - Posted by: Daniel Butler at June 18, 2013 8:16 PM

7:15

Comment #242 - Posted by: mcdontron at June 19, 2013 12:44 PM

16:51. 1 pood, broken jumping pullups.

Comment #243 - Posted by: Elliott Harding at June 19, 2013 2:58 PM

16:51. 1 pood, broken jumping pullups.

Comment #244 - Posted by: Elliott Harding at June 19, 2013 3:00 PM

Meghan 9:09 (20/sb)
Katie K 9:22 (10/ring)
Marianne 9:44 (15/sg)
Alison 9:00 (20/sg)
Megan 10:38 (20/lg)
Erin K 10:57 (20/lg)
Lil Kim 11:26 (15/b)
Murley 7:00 (20/sb)
Bubs 8:36 (20#/15# clean left hand/3-2-1 rope climb)
Emma 10:17 (25)
Chris 6:36 (35)
Soup 7:04 (30)
Jason 6:19 (25)
Ricky 6:28 (20/b)
Dave 8:46 (25/sb)
Aaron 9:22 (15/g)
Pudge 9:40 (15/sg)
Jay 8:19 (25)
Jacob 8:55 (35/sb)
Josh 6:10 (25/sb)
Alex 6:09 (25/sg)
Aly 6:19 (15/sb)
Barb 6:00 (5/ring)
Jas 8:31 (5/ring)
Cam 5:49 (25/b)
Jamie 8:03 (10/lg)
Joyce 7:41 (5/ring)
Joe 8:26 (25)
Mrs. Pip 8:40 (15/g)
Mrs. Carey 6:47
Wendy 9:29 (12/ring)
Mr. Carey 8:57 (25/lg)
Katie 9:54 (20/sg)
Potter 10:11 (15/b)
Veronica 9:17 (10/g)
Shannon 7:22 (20/sg)
Ryan S. 8:42 (35/sb)
Mr. Wonsil
Crystal
AJ 6:34 (35)
Crystal 6:19
Coach Kim 7:05 (20/b)

10 AM Crew 21-15-9 Burpee and Kb Swing
Elle 7:40 (8)
Frankie 7:50 (16)
Alex 8:20 (12)
Austin 10:21 (12)
Ray 12:33 (16)

Comment #245 - Posted by: Champions Club at June 20, 2013 10:06 AM

as rx'd
21-21-21
15-8-15

got through first round then had to quit into second round bc of back ... must've rounded/twisted on way down of 8th rep with left hand :-(

Comment #246 - Posted by: chad 30/190/70 at June 21, 2013 4:34 AM

10:19 @ 25#

Comment #247 - Posted by: SF at June 23, 2013 4:24 PM

M/21/6'/195


5:22 as rx'd

Comment #248 - Posted by: Ethan Motley at June 24, 2013 6:39 PM

M/21/6'/195

5:22 as rx'd (used 55# dumbell)
That was fun. We'll try that again in a few months.

Comment #249 - Posted by: Ethan Motley at June 24, 2013 6:46 PM

Modified to Reverse Grip Strict Pull-ups (11-8-5), the rest of the WOD as Rx'd

11:54

Comment #250 - Posted by: Rob S at June 25, 2013 3:26 PM

Def should've watched a video before doing this one. KB hit the floor between every rep and beat the ish outta my forearm at the top. Will be much quicker next time.

35# kb

20:27

Comment #251 - Posted by: illis 32/M/190/5'9 at June 25, 2013 8:22 PM

10:26

Comment #252 - Posted by: mlt at June 27, 2013 3:59 AM

Seen this one before, but never tired it. Almost ripped pretty bad on the set of 9, so had to slow it down on the last set.

9:44 RX'd :)

Comment #253 - Posted by: Jason H. M/23/5'8"/149lbs at June 27, 2013 5:06 PM

M/34/5'10/204
24:30 1 pood snatches

Comment #254 - Posted by: Matt L at June 27, 2013 5:32 PM

52/m/186

Subbed 50# dumbbell, 12:37

Comment #255 - Posted by: denob at July 1, 2013 4:01 PM

m/39/5'9/183
CFWU-2. HSPU instead of PU 2nd. Superman. Burgener. Row 500m.
9:56
Faster than last time surprisingly. Hope other times weren't squat snatches because they weren't this time. At Clubworx. Used gloves since no pads for PU bar.
10/24/11:10:32
Snatches much better this time. Still need to open hip better. Way too broken though. PU not bad. Decent job pushing & getting back to weight after rests.
10/07/10: 11:57

Comment #256 - Posted by: jrm at July 2, 2013 4:09 PM

M/24/5'11"/166lbs

Subbed Kettlebell to Dumbbell and Scaled to 40lbs

11:56

Comment #257 - Posted by: Antonio at July 8, 2013 8:25 AM

16:45 rx'd
Took this one on only two days after taking out my lower back going overboard with poor form on the back squats during the CF Total. Did a long warm up with special attention to the lower back to make sure I wouldn't make the problem worse. Lower back was feeling ok, so I went for it.

Snatches were slow but steady, pull ups were somewhat broken, but made it through, smoked and at a worse time than last time, but it was good to keep at it despite the back injury earlier in the week.

Comment #258 - Posted by: clark at July 13, 2013 5:46 AM

strict chinups

17:24

m/42/5'8/240

Comment #259 - Posted by: phat boi at July 16, 2013 9:57 PM

used 40 pound dumbbell

19:33

Comment #260 - Posted by: Manchild at July 23, 2013 5:44 AM

As rx'd:

13:26

Comment #261 - Posted by: dsm19 M / 34 / 6'0 / 210 at July 25, 2013 2:44 AM

CFWUx2 (no PUs/dips rd 2)
12:56 (-6:37)
Wrapped towel around forearm to absorb kb impact in overhead position

Comment #262 - Posted by: Doug at April 17, 2014 1:19 PM

CFWUx2 (no PUs/dips rd 2)
12:56 (-6:37)
Wrapped towel around forearm to absorb kb impact in overhead position

Comment #263 - Posted by: Doug at April 17, 2014 1:21 PM
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