June 15, 2013

Saturday 130615

Hang power snatch 3-3-3-3-3 reps

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Posted by Pukie at June 15, 2013 5:00 PM
Comments

TGIF!

Comment #1 - Posted by: kevin o at June 14, 2013 5:18 PM

Warm up - cut the grass

WOD - HPS 3-3-3-3-3

95-115-125-135-155

$O - oats, honey & almonds

Comment #2 - Posted by: Murphinator - M/ 5'10"/ 185lbs at June 14, 2013 5:46 PM

Are those rocks in the background from the goonies?

Comment #3 - Posted by: Jeremy at June 14, 2013 7:07 PM

GOONIES!

Comment #4 - Posted by: Jeremy N. at June 14, 2013 7:42 PM

How much rest between sets

Comment #5 - Posted by: Jonathon at June 14, 2013 9:31 PM

QUESTION FOR EXPERIENCED CROSSFITTERS:
I just started crossfit 5 days ago. Can you really get by with just doing one workout a day if that workout was the WOD for that day? Probably a dumb question, but I have a job in a restaurant so I have late and long hours and on days that I don't work I get to work out 2-3 times a day but on days I do work I usually only have time for one workout. So if that workout was the WOD, would I still be okay?

Comment #6 - Posted by: Anonymous at June 14, 2013 9:57 PM

Gonna get thursdays WOD in tomorrow morning. RIP brother GALLANT here i come.
M/46/190

Comment #7 - Posted by: s holt at June 14, 2013 10:35 PM

Definitely looking forward to this..

Comment #8 - Posted by: Aaron at June 14, 2013 11:28 PM

Definitely looking forward to this..

Comment #9 - Posted by: Aaron at June 14, 2013 11:28 PM

110kg deadlift 3RM
Learning o lifts soon!

Comment #10 - Posted by: braith at June 15, 2013 12:56 AM

55 kg through all sets. Tried 60 kg but managed only 1 rep.

Comment #11 - Posted by: Fred 39/176/75 at June 15, 2013 2:59 AM

65
75
85
95
105

Comment #12 - Posted by: Joe Northside m/34/70"/200 at June 15, 2013 5:11 AM

65
85
105
145
160

Comment #13 - Posted by: Yamil J Cruznavaro at June 15, 2013 5:36 AM

#2 and #11, i sure hope your weights is in lbs.. ;)
Did hang power snatchs for the first time today..
3-3-3-6-6

40
40
50
40
40

Weights are in kg of course.
The technique were pretty bad at first but got alot better near the end.

Comment #14 - Posted by: MG at June 15, 2013 5:43 AM

Day 6 of 30 finished
90,95,105,115,110

115 not real pretty so went down.

Thank you all for prayers and support. Hope your weekend is great.

#5 I usually take 2.5 to 3 minutes rest between sets on strength days like this

Comment #15 - Posted by: Rob Hole M/45/5'10"/180 at June 15, 2013 5:57 AM

M/22/77kg

First Crossfit.com WOD

50 kg (110 lbs) through all sets.

Comment #16 - Posted by: Staffan at June 15, 2013 6:04 AM

m/43/5'8"/180

Nice job Rob H.

85,95,105,115,95

Comment #17 - Posted by: Mike Andridge at June 15, 2013 6:34 AM

Murph (missed on Memorial Day)

45:15 rx

wanted to hit 45:00! will get it next time!

M/52/194lb

Comment #18 - Posted by: Mazz at June 15, 2013 6:44 AM

135
135
140
140
140

Comment #19 - Posted by: Tyler Scott at June 15, 2013 7:19 AM

Jonathon take as much rest as you needed between sets. I will probably rest about 3-4 minutes

Comment #20 - Posted by: Mike at June 15, 2013 7:34 AM

This one is in the oldman's wheelhouse. Going to start 135#..
M/47/290

Comment #21 - Posted by: JP at June 15, 2013 7:38 AM

95 115 125 135 145x1

Comment #22 - Posted by: Mike Vinson/M/45/5'8/212 at June 15, 2013 7:53 AM

65
95
115
125
135
135
140 x 1

Comment #23 - Posted by: Bells at June 15, 2013 7:57 AM

95
105
115
125 (struggled with form)
125

Comment #24 - Posted by: JTJ/M/29/160 at June 15, 2013 8:11 AM

M/28/100kg/6'2"

40kg
50kg
60kg
65kg
65kg
Form pretty good all the way through could have pushed 70 but want my form there !

Comment #25 - Posted by: Rich P at June 15, 2013 8:48 AM

Did Thursday's "Gallant" hero WOD today...results there.

Comment #26 - Posted by: Jim R. M/50/5'8"/160 at June 15, 2013 9:18 AM

45 pounds
50
55
65
65 - failed at 70 pound attempt

Comment #27 - Posted by: Glorybelle (F/43/5'5/134) at June 15, 2013 9:34 AM

Did my first Crossfit Endurance WOD today
w/u - 1 mile run and 4(100mtr) striders

3 rds
run 2 minutes fast pace/2 minutes slow pace
run 1 min fast 1 min slow
run 30 sec fast/30 sec slow

Total Distance - 2.64 miles

Post - run 800 mtr and 4 striders

I dont think I could have run another 15 seconds!!:)

Comment #28 - Posted by: Energizer Bunny at June 15, 2013 10:11 AM

95
100
105
105
110

Comment #29 - Posted by: Kevin C. (M/54/5'11"/178) at June 15, 2013 10:16 AM

M/51/5'6"/170
65
75
95
105
105

Comment #30 - Posted by: Bryant at June 15, 2013 10:55 AM

125-125-125-125-125

Comment #31 - Posted by: Alex M/22/6'0"/181 at June 15, 2013 11:37 AM

M/35/5'9"/160

120
130
135
1@140
130

Comment #32 - Posted by: Antun Karlovac at June 15, 2013 11:38 AM

65
95
95
115 (fail 2/3 reps)
115 (from ground, not hang)

Comment #33 - Posted by: Gavin at June 15, 2013 12:09 PM

65
95
95
115 (fail 2/3 reps)
115 (from ground, not hang)

Comment #34 - Posted by: Gavin at June 15, 2013 12:10 PM

M/36/5'4"/144lbs
115, 125, 135, 135, 135x2

Comment #35 - Posted by: Matt Burritt at June 15, 2013 12:18 PM

2013-06-15: 3's. 125,135,135,125,125.
2011-11-25: 3's. 109,115,120f,120,125.
2011-02-28: 3's. 90-100. Not good need form work.
2010-11-16: 10X1's. 121. (126 little press)
2009-06-17: 10X1's. 115.

Comment #36 - Posted by: gs at June 15, 2013 12:19 PM

M/27/5'8 150

95
95
105
105
110
110

Comment #37 - Posted by: Michael LH at June 15, 2013 12:41 PM

155x3x4
185x FAIL

Comment #38 - Posted by: LMev at June 15, 2013 1:09 PM

@anon #6, yes, 1 WOD/day and rest or light active recovery on rest days and you will be fine.

Along with the WOD (which typically takes 15 minutes or less), also do a warm up, some skill work, and a cool down/cash out.

If you had the stamina to do 3 CrossFit WODs in 1 day, you wouldn't be giving your all and pushing as hard as you should. These things should drain you. You should need a rest day.

Comment #39 - Posted by: Gavin at June 15, 2013 1:43 PM

@ #39-So I guess Rich Froning doesn't give his all when he works out 2 to 5x a day.

Some people just recover a little faster than others. I did 2 workouts yesterday, and did three workout the day before. I gave my all on each one of them. Granted, not all of them were met-cons, but a good mixture of strength, endurance, and gymnastics movements. Its all about good dieting, programming, and dedication to be better than yesterday.

Comment #40 - Posted by: Daniel M at June 15, 2013 1:52 PM

95
115
115
125
125 (failed last rep) (pr)

Comment #41 - Posted by: coyo at June 15, 2013 2:21 PM

M/40/72"/190
95,105,115,125,135 fail, 125

Comment #42 - Posted by: Mike at June 15, 2013 2:35 PM

@ 6, rich froning does the 1 wod from the main site and that is it for the day. And look how far it has taken him.

Comment #43 - Posted by: John m at June 15, 2013 2:40 PM

135
135
135
135
135 (From Ground)

M/22/5'11 178lb

Comment #44 - Posted by: Will at June 15, 2013 2:42 PM

95/125/130/135 (failed hanging - did from floor)/105

Comment #45 - Posted by: Rowan M/48/5'5"/150 at June 15, 2013 3:05 PM

m/43/164

115-135-145-155-160
as rx'd

Comment #46 - Posted by: Seth H. at June 15, 2013 4:00 PM

M 42/185/6'0"
115
120
125
130x1
125

Comment #47 - Posted by: Mike at June 15, 2013 4:06 PM

75-95-115-135(x2)-135(x2)

Comment #48 - Posted by: Sinal M/34/5'9"/216 at June 15, 2013 4:09 PM

Equipment limitations necessitate all 5 sets at 115, but that was pretty much hard enough anyway.

Comment #49 - Posted by: J.Wood at June 15, 2013 4:21 PM

@ Daniel / #40.

You know exactly what I meant. Froning isn't new to CrossFit and I wouldn't use him as an example of an average CrossFitter. You aren't new to CrossFit. I did 2 workouts today, but I'm also not new to CrossFit.

The OP IS new to CrossFIt and is wondering if 1 WOD a day is enough. Since that is what is programmed here the answer would be yes.

The point being that 2 or 3 of his former workouts probably aren't as intensive as a single WOD. Let's face it, we could work our arms and backs and legs all in one day and probably not be as gassed as if we were to do Cindy.

Newbies make the mistake of doing too much and too often. For 99% of them that is the wrong move.

Comment #50 - Posted by: Gavin at June 15, 2013 4:34 PM

As rx'd 115-125-135-145(1)-135

Did "Randy" after:

75# snatches for 75 reps for time: 5:14! New PR by 40 seconds.

Comment #51 - Posted by: Kurt M/39/185 at June 15, 2013 5:35 PM

55-75-95-115 (slight press on top)-115

Comment #52 - Posted by: ScooteR at June 15, 2013 5:38 PM

95 x 3
105 x 3
115 x 3
125 x 3
135 x 3

Back was still a little sore and tight so I had to take it easier than I wanted to. Hope that next time I do a bit better.

Comment #53 - Posted by: BW at June 15, 2013 5:46 PM

125, 130, 135, 140, 145

Compare to:
110228 - 135, 145, 150, 155, 155, 160(1 of 3)

Comment #54 - Posted by: B. Rhaly at June 15, 2013 5:50 PM

Hang power snatch 3-3-3-3-3 reps

Kg : 33.5-38.5-43.5(1)-38.5-38.5
Lbs : 74-85-96(1)-85-85

Grip..

Comment #55 - Posted by: Saganamooo/M/24/5'5"/132(60kg) at June 15, 2013 5:51 PM

workout #2

Warmup:
90 minute gig, outdoor music festival (hot!)

WOD:
"Fran"
10:20 - first time as Rx'd

Comment #56 - Posted by: Joe Northside m/34/70"/200 at June 15, 2013 5:56 PM

Hang power snatch, 10 rounds of 3 reps with 135lbs
Être prêt
M/55/6’/210

Comment #57 - Posted by: Pete In Sun City at June 15, 2013 6:30 PM

165
175
185
195
200

Maintained good form for all reps

Comment #58 - Posted by: Wes - M/21/6'0"/178 at June 15, 2013 7:19 PM

75, 95, 115, 135, 145 (1 rep)

23/m/5'11"/168

Comment #59 - Posted by: Logan S at June 15, 2013 7:20 PM

135-155(1)-155-165(F)-165(1)
Pr for the set of 155 and the set of 165(x1).
I was not happy with my inconsistentcey though.

Comment #60 - Posted by: Jacob at June 15, 2013 9:46 PM

M/41/5'11"/206

1 set every 2 min.

(kg)30-35-40-45-50(1).

Comment #61 - Posted by: Jose-Luis Morales at June 16, 2013 1:36 AM

Definitely look like the Goonies Rocks

Comment #62 - Posted by: Robert Furloni at June 16, 2013 4:37 AM

M/42/192/6'
75-85-95-115-125

Comment #63 - Posted by: Rshert at June 16, 2013 7:52 AM

95-125 x3 hang squat snatch

Comment #64 - Posted by: Johnh 45/205 at June 16, 2013 8:57 AM

95-105-115-125-135 (getting a little sloppy at 135)

Comment #65 - Posted by: James M/30/5'7"/160 at June 16, 2013 9:21 AM

M/32/200/72

Rx'd

115-135-145-155-135

Really sloppy on 155# set, so had to go back down to 135.

Comment #66 - Posted by: SeanP at June 16, 2013 9:32 AM

95, 115, 125, 135, 140

Comment #67 - Posted by: Jetté 43/M/5'11"/175 at June 16, 2013 11:08 AM

95
105
115
115
120

Comment #68 - Posted by: Drew at June 16, 2013 12:08 PM

M/43/5'8"/176

160-165-170-175-180(PR)

Comment #69 - Posted by: Jon Craig at June 16, 2013 1:13 PM

115
125
135 (form got sloppy)
115
125

Comment #70 - Posted by: Nicholas (M/28/5'10"/175) at June 16, 2013 1:28 PM

M/23/5'11"/184

95-115-125-135-145

Comment #71 - Posted by: Miles Forks at June 16, 2013 2:09 PM

95(sq) 115(pwr) 125 135 145 150(f)
then did Isabelle as rx'd, around 9 mins.
Great snatch day today

Comment #72 - Posted by: sebastian 44/178/6'2" at June 16, 2013 4:32 PM

75-80-85-90-95

Comment #73 - Posted by: myles456 at June 16, 2013 4:52 PM

Hang cleans
135
185
190
195
200

Comment #74 - Posted by: hollyhog at June 16, 2013 5:55 PM

Goonies!!!!

I get it Jeremy

Comment #75 - Posted by: hollyhog at June 16, 2013 5:59 PM

55-65-75-75-65 went back down as form was suffering

F/42/127/5'9"

Comment #76 - Posted by: Trina at June 16, 2013 7:40 PM

30kg-35-40-45-50

Comment #77 - Posted by: Brett (24/M/188cm/77kg) at June 17, 2013 1:40 AM

65
75
85
95
105
115x2

Comment #78 - Posted by: Jeremy at June 17, 2013 1:56 AM

95 115(ugly 3rd) 115 120 105. The 120 was actually pretty solid. PR is 125.

Comment #79 - Posted by: ScottMacArthur at June 17, 2013 10:41 AM

60
65
70
70
75

Lighter weight due to nursing an elbow injury

F/32/5'/120LBS

Comment #80 - Posted by: Amanda C. at June 17, 2013 11:38 AM

95,115,125,145,155x1

Comment #81 - Posted by: cort at June 17, 2013 1:07 PM

Hang Power Snatch 5 sets 3 reps
70, 80, 90, 100, 100
Incline bench press 5 sets 3 reps
130,150,170,190,200
4 sets of 10 reps of:
Pull Ups
Pistol Squats
Russian twist with legs

Comment #82 - Posted by: Roto at June 17, 2013 2:51 PM

100
110
120
130
135

Comment #83 - Posted by: Dan at June 17, 2013 5:49 PM

3 x 115
3 x 115
3 x 125
3 x 135F
3 x 125

Still working on form. This is where working out in my garage hurts. I don't have someone to help with my technique

Comment #84 - Posted by: Pond m/33/74/195 at June 17, 2013 9:28 PM

95
105
115
125
135(1)

Comment #85 - Posted by: Rob S at June 18, 2013 3:45 PM

115, 115, 115, 115, 115,

Comment #86 - Posted by: Casey Ray at June 18, 2013 5:05 PM

105
125
135 (once, failed on second rep, then dropped to 125)
125
125

Comment #87 - Posted by: JRL M/29/5'8"/160 at June 19, 2013 7:47 AM

65
75
85
95
105

Comment #88 - Posted by: Marty at June 19, 2013 12:49 PM

HPSNx3: 45, 55, 65, 70, 72.5(2+F)

Comment #89 - Posted by: Harpo m/46/5'7"/145 at June 19, 2013 8:06 PM

95
115
135
155 (Fail, had to press weight up on all 3)
145

Comment #90 - Posted by: PW56 at June 20, 2013 5:53 AM

45/m/176cm/74kg

45-50-55-60f-56PR kg

1 kg isn't much of a PR, but I take it. Couldn't do a single rep with 60kg, despite three tries.

Comment #91 - Posted by: Memuc at June 20, 2013 11:59 AM

105#

Comment #92 - Posted by: JonNYC xfit since 6/08 44/M/175/5'11" at June 21, 2013 8:29 AM

M/31/5'5/165lbs

Used a single db and single hand, so 3 left 3 right ect.

45/50/55/60/65 failed, did a broken set

Comment #93 - Posted by: jeezuz30 at June 21, 2013 9:15 AM

31.6-37.3-43.1-45.2-45.2 kg

Comment #94 - Posted by: lucio1928,M/41/182cm/96kg at June 24, 2013 5:56 PM

Got up to 135, only two at 145

Comment #95 - Posted by: mlt at June 27, 2013 3:58 AM

115/125(pr)/115/120/125

Focused on extending lower back in catch.

Comment #96 - Posted by: Ronnieboy M/50/5'9"/185 at June 27, 2013 6:17 PM

95-105-105-115f-95

Comment #97 - Posted by: illis M/32/180/5'9" at June 28, 2013 1:59 PM

m/39/5'9/183
CFWU-2. Everett drills
105,115,125,135,145
Not too bad at end. Possibly room for more. Good job keeping back & butt tight. Bar hitting thighs instead of hips though.
11/15/11: 95,105,115,125,135
Did Triangle metcon afterward.
Not bad overall. First time doing this WOD. 135 somewhat challenging.

Comment #98 - Posted by: jrm at June 28, 2013 7:11 PM

135
155
175
195
205
225 (f) x2
215 (f) x2

Should've gone to 215 after 205, whoopsy

Comment #99 - Posted by: Matt j at July 3, 2013 6:29 AM

95,115,135,145(f),140

Comment #100 - Posted by: Mark Salzman at July 12, 2013 7:13 AM

Buy in:
Core WOD

85-95-105-115-125f

Cash out:
800m run

Comment #101 - Posted by: vic* at July 18, 2013 11:51 PM

45 x 10
75 x 7
95 x 3
115 x 3
135 x 3 (ugly)
135 x 3 (ugly)
125 x 3 (not pretty)

m/42/5'8/240

Comment #102 - Posted by: phat boi at July 22, 2013 6:08 PM

95, 105, 110, 115, 120(f)

Comment #103 - Posted by: Manchild at November 18, 2013 6:00 AM

125,125,135F,125,125,125lb(57k) 20.02.14

50,55,55,60pb,60k 25.12.11
48,53,58fl,53,55.5pb,55.5k 21.03.11

Comment #104 - Posted by: zenoperegrinus at February 20, 2014 9:40 AM
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