June 11, 2013
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Post time to comments.
Compare to 111024.
"The Original" with Rich Froning - [video]
Posted by Pukie at June 11, 2013 5:00 PM
LOOKING SO STRONG THIS YEAR!! GET IT CHRISTY!
Rich Froning is my hero!
His son's not too shabby either....
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
subbed 1 pood kb.
9:39. 7 seconds faster than last time, but still not that fast. Mostly a mental game this time.
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.
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?
There should be some fast times on this. Come on folks, smash it!
Are the reps for snatches per arm?
So 21 snatches per arm, then 15 per arm etc or is it split between both arms?
Afghan heat killed me today
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.
I agree with Will, this Afghan heat nearly got me today. 110F in Kandahar. Maybe I should start working out in the mornings...
I am new to CF and I am a little confused as to what 21-15 or 50-40-30-20 means...
J. Hall don't ruin this free service for the rest of us.
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...
B-day today; happy to be able to CF and enjoy life, family...many blessings.
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.
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
@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
m/26 W/65 H/168cm (25kg dumbell) 10:58
@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.
True statement Dan....we in Shindand
14:59, blue banded pu, 35 lb DB
Red band for pull ups
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
8:14 as RXd
Kipping Pullups wern't working out since im getting used to Rogue'd individual pullup bar. Great workout though
Forgot my watch...Rx'd though
8:33, albeit with 25lbs - need a kettlebell
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!
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.
In a hotel so pull-ups not available. What's a good substitute? Push-ups?
What's the best way to prevent the KB from bashing your forearm/ wrist every time?
10:05 @ 1 pood. Second Crossfit workout ever. I love it!
@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 :)
@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.
Subbed a 30lb dumbbell due to no kettleball and not feeling confident enough for a higher weight.
@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.
Used 15lb DB and some of the pull-ups were slightly assisted.
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.
We both did 1.0 pood
Happy birthday mom to five!
Subbed for kettlebell with a 50 lb dumbell all else as RX'd
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
1 pood 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.
7:23 as rx'd, ouchie
10:15 had to drop to 1pood half way through because left shoulder was bothering me with the snatches.
@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).
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.
Warmup up: 4 rounds
WOD- 15:16 Rxd
I need to find a way not to bang my wrist, it slowed me down a lot, that hurt.
Grip failure and callus tearing into 9's, should've scaled to 44 :(
Go Christy, looking good!
Grip failure and callus tearing into 9's, should've scaled to 44 :(
Go Christy, looking good!
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)
50# DB snatches from floor
strict pull ups
Wiped out! Awesome
6"00 with 1 pood KB. Will try 1.25 next time!
M/ 24/ 69kgs/ 5'7"
24 kg dumbbell instead of kettlebell
scaled to 35# DB
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.
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# 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.
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.
1 pood kb (35#)
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.
@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.
@JuliePlatt, that's an awesome improvement. Congrats!
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?
Seven rounds for time of:
7 Handstand push-ups
115 pound Thruster, 7 reps
7 Knees to elbows
225 pound Deadlift, 7 reps
7 Kettlebell swings, 1.5 pood
Julie- that is a great time, and huge improvement!
Subbed 20kg dumbbell snatch
No KB used 55 lb DB
sub'd 55lb db
(last was 11:07 w/ 50lb db)
Only had access to a 65lb. DB. First time go at this.
Day 3 - finished 14:19 with a 50 lb dumbbell.
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.
12:14 as rx'd
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?
1.25 pood (20kg)
Pullups were a breeze, but my snatch technique is awful. Forearms were beet red by the end from the pounding they took.
@GloryBelle and Kevin C ... Thanks!
Only a minute behind you Kevin :-)
@ Mom to five ... HAPPY BIRTHDAY!
Julie- I know! I better get my butt in gear.
@Rob H, your online community applauds you, as I'm sure your offline friends do too. Keep it up!
21:05 w/ 53lbs kettlebell. Definitely reached muscle failure during the event, but I pulled through.
looking for the best gym around Ft.lauderdale or pompano beach headed there for vacation next month
11:36 Rx PR
retired army 1SG
As Rx 7:59
11:40 w/ 45 lb dumbbell. rich post your times!
Grace @ 95#
Annie @ 35-25-20-15-10 reps
Swapped pull ups foor push ups 5:38. Kettlebell is my tool.
nothing to snatch, so 250 burpees instead
50 lb DB
3 rounds doing 21-15-9 reps
40 lb dumbbell snatch left arm
40 lb dumbbell snatch right arm
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
35 lb dumbell - 9:35
9:21. 1pood kettle bell.
RX - 7:06
HOLY GRIP BATMAN!!! Told myself for the set of 9 "DO NOT LET GO!"
scaled to 3/4 pood
mistakenly did full squats and touched ground with KB every rep
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...
M/36/190. 50 lb dumbbell
55 lb dumbbell
first time doing crossfit....... REALLY sore!
8:00 as RX'd. It should have been 2 pood :D
Was this 21 per arm or 21 alternating? Cuz I think I messed up ha
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)
As rx'd 5:03! PR by 31 seconds. All sets unbroken.
55 lb dumbbell snatches....14:04
With 25# dumbbell
1 pood kb
Question: Is it butterfly pull ups or just regular? Very new to crossfit
1 st ever post on the site, crossfit is the greatest workout hand down. Can't express how much I love this stuff
Helps I'm a KB teacher
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
6:55 w/ 1 pood kb
Very awkward movement for me.
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..
used 35 db
Just getting back into it after recovering from a shoulder injury. Looking forward to the next one.
Tougher than it looked
Wanted to work deadhangs, alternated between chinups and pullups. Misread, did right arm then left arm. 26:44.
Did it in 104 degree heat.
Still learning to kip. Hands are sore.
under estimated this workout was good
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!
Scaled KB snatches to 1 pood
11:02 with 22.5 kgs DB instead of KB.
spend most time with pull ups..
12:50 rx'd. turned my forearms into kb mashed potatoes...definitely need some technique work!
Sneaky WOD as usual, loved it!
1 pood kb.
Done with at 50# db.
Subbed 55#DB snatches
OHS 135 x 7/3/5/7/7
WOD 11:43 with 55# KB and C2B pull-ups
Love those first time WOD's! 7:17 PB!!! Lol.
13:10 with 55lb. dumbell.
Hi! I just started crossfit and i couldn't acomplish one single pull-up after those snatches...
is that normal? =(
Watch video, wear gloves. Pretty good smoker.
1 pood @14:12
Subbed 20kg kb snatch and jumping pullups
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
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.
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.
18:00 with 50# DBs and assisted pullups
10:22 - 50lb KB, ring pullups
1st go at kettlebell snatch. Only used 5kg weight to get form right. Had great fun doing this one.
didnt timed it but it was FUN !
M/33/170/68 _ 21-16-9 = 00:05:50
1.5 kb too heavy - could have used 1kb
3 mile run
Only did round one in 5:15 due to late hour - will attempt again, cause I like this one.
13:49 - and a little barf. Not to bad for 52 year old?
8:26 1 pood (boooo, not rx I know, I know)
8:26 1 pood (booooo no rx'd, I know, I know)
switching off arms, 53lb kb
19:08 (plus a couple of nice forearm bruises)
9:49 as rx'd 7:42 last unbroken on pullups but slow with snatches
with 50lb Dumbell
Snatches with 35 pound
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.
not happy with the time, because I should've done the pullups unbroken, but my forearms were on fire
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...
Viking warrior conditioning by Kenneth Jay is what made that time possible.
Subbed / scaled to 45 # DB
Scaled it to 12 kg
Had dessert after:
EMOM 6 min
2 manmakers (8kg)
Used a 1pd. May try the next KB snaatch workout at a heavier weight.
11:08 as rx'd
pr by a little...
Rx'd w/ Pwr Sn: 8:03
Rx'd w/ Pwr Snatches: 10:11
1 pood w/ Full Sq Snatches: 11:41
Rx'd w/ Pwr Snatches: 11:49
Sub'd 55 pound db
3 Mile Run...
75# Hang Snatch
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.
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.
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
16:51. 1 pood, broken jumping pullups.
16:51. 1 pood, broken jumping pullups.
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)
AJ 6:34 (35)
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)
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 :-(
5:22 as rx'd (used 55# dumbell)
That was fun. We'll try that again in a few months.
Modified to Reverse Grip Strict Pull-ups (11-8-5), the rest of the WOD as Rx'd
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.
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 :)
24:30 1 pood snatches
Subbed 50# dumbbell, 12:37
CFWU-2. HSPU instead of PU 2nd. Superman. Burgener. Row 500m.
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.
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.
Subbed Kettlebell to Dumbbell and Scaled to 40lbs
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.
used 40 pound dumbbell