April 30, 2014

Wednesday 140430

2014 Regional Event 1

1-rep-max hang squat snatch

Then, 2014 Regional Event 2

Max-distance handstand walk

Post load snatched and distance walked to comments.

Enlarge image

Brian Emery.


Leading From the Back by Maureen O'Hagan - CrossFit Journal article [pdf]


Day 2 Regional Events Announced.

CrossFit Games Update: April 29, 2014 - [video]

Posted by Pukie at April 30, 2014 5:00 PM
Comments

Like the pic. The primal yell says Iam intense while the shades let everyone know that iam also laid back.

Comment #1 - Posted by: hollyhog at April 29, 2014 5:51 PM

Great photo.

Strength: 4" deficit deadlift: 7@225#, 7@275#, 7@295#.
Conditioning: AMRAP 12 minutes of 10 ball slams w/ 40# ball, 10 supine ring pull-ups, 20 lateral skier hops. 8 rounds.

Comment #2 - Posted by: Gavin at April 29, 2014 6:14 PM

@Jim R., from last thread: bar facing burpees. Those are much tougher than a set of burpees followed by a set of box jumps.

Comment #3 - Posted by: Gavin at April 29, 2014 6:15 PM

Thanks Gavin.

Comment #4 - Posted by: Jim R./51/5'8"/155 at April 29, 2014 6:41 PM

Ha! Awesome photo!

Comment #5 - Posted by: JR at April 29, 2014 8:59 PM

Castro you nailed it, what a bunch of great wods, pure cf, I been an affiliate owner for more than 2 years and very proud of it, living the dream, honestly, lots of hard work but worth it, crossfiting since 07 and this is my third post counting yesterday's!! what can I say? it just keep getting better and better every year; its blowing my mind, CONGRATULASTIONS HQ!!!!

Comment #6 - Posted by: Fab at April 29, 2014 9:37 PM

actually ive rounded my back under a heavy load as well... sorry for being so critical...what the heck? go Brian!!

Comment #7 - Posted by: Brad at April 29, 2014 10:31 PM

How am i supposed to learn these complex olympic lifts if im an at home-crossfitter? I cant afford a box membership

Comment #8 - Posted by: Sameer Ishaq at April 29, 2014 10:55 PM

105 lbs Hang squat snatch. 8 feet of handstand walk was my longest single attempt.

@Sameer, there are tons videos and articles here on the main site. You can go to the start here tab and find videos and descriptions for the basics, and the crossfit journal has loads of great articles on refining technique. If you have a friend how can watch your form that is always a big help to me. Just a few thoughts. It is a very long road to true mastery of these complex movements though so don't lose hope.

Comment #9 - Posted by: NickR at April 29, 2014 11:57 PM

@Sameer Ishaq: record yourself with your phone, watch youtube videos with instructions, and be honest with yourself!

Comment #10 - Posted by: dsloet at April 30, 2014 12:35 AM

To second on that: I think that even if you've a box membership you should have yourself recorded once in a while. Just so you know how your form is in reality and not how you image yourself.

Comment #11 - Posted by: dsloet at April 30, 2014 12:39 AM

Crazy wo. 21 mins
115 lb

Comment #12 - Posted by: Trainer4Life at April 30, 2014 3:26 AM

105 pounds ties PR
Kicked to handstand at wall and marched on hands. Made 20 before falling over.

Ran 1 mile after for met/con 5:55.

Comment #13 - Posted by: Jim K m/143/5'6"/38 at April 30, 2014 3:34 AM

"Ryan"

Five rounds for time:
7 Strict Pull-ups
7 Strict Dips
21 Burpees

13:00 (pr by 0:19 over 140316)

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

http://www.crossfit.com/mt-archive2/Ryan.html

Comment #14 - Posted by: Joe Northside m/35/70"/195 at April 30, 2014 4:44 AM

"Ryan"

Five rounds for time:
7 Strict Pull-ups
7 Strict Dips
21 Burpees

13:00 (pr by 0:19 over 140316)

Comment #15 - Posted by: Joe Northside m/35/70"/195 at April 30, 2014 4:44 AM

Ryan's info and pic filtered

Comment #16 - Posted by: Joe Northside m/35/70"/195 at April 30, 2014 4:45 AM

made up tuesday's wod this a.m.
results there
should be able to get this one in
this evening

Comment #17 - Posted by: Mike Andridge/44/5'8"/175 at April 30, 2014 5:18 AM

Deadlift
5 x 95, 5 x 125, 5 x 150, 5 x 175pr
Power clean
3 x 65, 3 x 75, 3 x 95, 3 x 105, 3 x 105, 3 x 105pr

Comment #18 - Posted by: D.S. F 52/5'6/117 at April 30, 2014 5:33 AM

Has been a while since last posting.
A.3 rounds
6x TGU alternating hands 20kg KB
6x good morning, 40kg
6x KB windmill (KB above head) each arm 20kg KB

B. for time
10x DL 90kg
10x right arm KB snatch 20kg
10x left arm KB snatch 20kg
8:22

Comment #19 - Posted by: SimonGD 40/69"/74kg at April 30, 2014 5:58 AM

21-15-9
Strict pull-ups
KB swing, 1.5 pood
Wall ball shots, 20#

9:19

Comment #20 - Posted by: Jim R. 51/5'8"/155 at April 30, 2014 6:11 AM

D.S., two PR's one workout...nice.

Joe, cool to do a hero WOD.

Mike Andridge, hope all's well.

Comment #21 - Posted by: Jim R. 51/5'8"/155 at April 30, 2014 6:14 AM

M/24/5'11"/189.8

Hang Snatch:165
HS Walk: ~7 feet. first time trying it.

Comment #22 - Posted by: Miles Forks at April 30, 2014 6:30 AM

M/24/5'11"/189.8

Hang Squat Snatch: 165
HS Walk: ~7 feet. First time attempting.

Comment #23 - Posted by: Miles Forks at April 30, 2014 6:31 AM

CFWU x1

6:00 HSS technique work, going from 9-45#

Max plank - 1:15 (wussed out on that)

Comment #24 - Posted by: rbst m/38/5'10/186 at April 30, 2014 6:46 AM

@ Jim R. thanks
one day at a time
@ D.S. second Jim-nice job on the two pr's
@ Joe N. nice pr also.
@ Gavin good work.

Comment #25 - Posted by: Mike Andridge/44/5'8"/175 at April 30, 2014 7:39 AM

Jim R. Thanks and nice job to you
Mike A.thanks again. Plan on today's wod later also

Comment #26 - Posted by: D.S. F 52/5'6/117 at April 30, 2014 7:55 AM

Joe N. congrats on another pr

Comment #27 - Posted by: D.S. F 52/5'6/117 at April 30, 2014 7:55 AM

Not good at snatches much less adding a squat to it so I did hanging power snatch and then did a overhead squat. my max was 125. Might have done more but nursing tendinitis in my forearm.

For the walking on my hands, I am not good at that at all so I spent about 2 minutes trying to balance myself while using a wall to make sure i did not tumble over. I did pretty good at times, but still could use a lot of practice.

Comment #28 - Posted by: BW at April 30, 2014 8:39 AM

post-script to filtered workout - today's story is a small but very important part of what it is all about. Truly you vs you. Awe-inspiring.

Comment #29 - Posted by: SimonGD 40/69"/74kg at April 30, 2014 8:44 AM

Joe, great workout so I decided to copy it. 16:08.

Comment #30 - Posted by: Steve at April 30, 2014 9:08 AM

Nice work Joe N!
Congrats on the PRs D.S.!
Jim R. Nice work! We had similar thoughts on subbing.

21/15/9
2 Pood KB swings
Ring dips
OHS 20# bar
9:20

Comment #31 - Posted by: ChuckB M/56/5'11"/165 at April 30, 2014 9:24 AM

@Jim K - excellent time on the mile!

@D.S. - thanks, and congrats on the double pr! Pretty soon you'll be doing PCs at BW

@Jim R, Mike Andridge, ChuckB - thanks, nice work today guys!

@Steve - nice job!

Comment #32 - Posted by: Joe Northside m/35/70"/195 at April 30, 2014 9:35 AM

It was hang power snatches 40 kg and 20 kg dumbells hold for me

Comment #33 - Posted by: Tonny at April 30, 2014 10:36 AM

85lb hang squat snatch

Comment #34 - Posted by: Dan E. (M/36/6'1"/200) at April 30, 2014 11:03 AM

2014-04-30: 165(bw)and 25m HSW.

Comment #35 - Posted by: gs at April 30, 2014 11:13 AM

120# hang Sn. & 15 feet handstand walk before falling. Only attempted the handstand walk once.

Comment #36 - Posted by: Gavin at April 30, 2014 11:38 AM

In the last year, I've managed:
a sub-5 Fran
double-unders
triple-unders
muscle-ups
strict handstand pushups (head to floor)
rope climbs

I was feeling pretty good about myself. Then today happened:

115# hang squat snatch (took me a lot more than 3 attempts)

3 cm handstand walk.

This programming has a way of slapping the ego right out of me.

Comment #37 - Posted by: buffedout at April 30, 2014 1:25 PM

hang snatch 106 lb
hanstand hold 1:45

M/34/5'7"/163

Comment #38 - Posted by: Manuel_R at April 30, 2014 1:28 PM

185lb. Hang snatch
Only had 50ft to work with on walk so had to do circles in gym for max walk and very windy outside.
Result 160ft rx

Comment #39 - Posted by: Kri$ at April 30, 2014 1:43 PM

hang snatch - 210(1)

8 feet hs walk! fortunately when the zombies come, i will be able to run away on my feet, not my hands.

Comment #40 - Posted by: elove1 at April 30, 2014 2:06 PM

Hang squat snatch: 80 kg (176lb) pr!
Handstand walk: 16 M (52f)

Comment #41 - Posted by: Mart Eykman (M/23/177cm/71kg) at April 30, 2014 2:14 PM

@Joe N. Well done on Ryan. Re : mile I used to be a runner. I'm alot slower now, but also a lot stronger thanks to Crossfit.

@ Mike A continued prayers for you and your son.

Comment #42 - Posted by: Jim K m/143/5'6"/38 at April 30, 2014 2:32 PM

1 rep max squat snatch 65#
Not very good but getting better

Overhead squat
3 x 65, 3 x 75, 3 x 90, 3 x 90, 3 x 90 pr

10 minutes handstand practice

Comment #43 - Posted by: D.S. F 52/5'6/117 at April 30, 2014 2:35 PM

EMOM X 10 min
Body weight pullups(strict)

WOD
145lb hang squat snatch
Handstand walk- distance was not far enough to measure much less post!

Comment #44 - Posted by: Heath M/43/6'/215 at April 30, 2014 2:51 PM

Misc. practice with rings

max hang squat snatch: 165 (PR)
50 pushups

Comment #45 - Posted by: Brad H at April 30, 2014 3:09 PM

150 snatch
1 foot handstand walk (if falling forward counts)
500m row - 1:36 pr

Comment #46 - Posted by: mike vinson 46/5'8"/217 at April 30, 2014 4:18 PM

PR'd my full snatch by 10 pounds for a 145 1rm!

Not great at handstand walks either, so subbed handstand shoulder taps. Got 66.

Comment #47 - Posted by: Matt von L (27/m/6'0"/200) at April 30, 2014 4:39 PM

PR'd my full snatch by 10 pounds for a 145# 1rm!

Not great at handstand walks either, so subbed handstand shoulder taps. Got 66.

Comment #48 - Posted by: Matt von L (27/m/6'0"/200) at April 30, 2014 4:39 PM

PR'd my full snatch by 10 pounds for a 145# 1rm!

Not great at handstand walks either, so subbed handstand shoulder taps. Got 66.

Comment #49 - Posted by: Matt von L (27/m/6'0"/200) at April 30, 2014 4:39 PM

PR'd my full snatch by 10 pounds for a 145# 1rm!

Not great at handstand walks either, so subbed handstand shoulder taps. Got 66 before my shoulders burned out.

Comment #50 - Posted by: Matt von L (27/m/6'0"/200) at April 30, 2014 4:40 PM

PR'd my full snatch by 10 pounds for a 145# 1rm!

Not great at handstand walks either, so subbed handstand shoulder taps. Got 66 before my shoulders burned out.

Comment #51 - Posted by: Matt von L (27/m/6'0"/200) at April 30, 2014 4:41 PM

PR'd my full snatch by 10 pounds for a 145# 1rm!

Not great at handstand walks either, so subbed handstand shoulder taps. Got 66 before my shoulders burned out.

Comment #52 - Posted by: Matt von L (27/m/6'0"/200) at April 30, 2014 4:41 PM

PR'd my full snatch by 10 pounds for a 145# 1rm!

Not great at handstand walks either, so subbed handstand shoulder taps. Got 66 before my shoulders burned out.

Comment #53 - Posted by: Matt von L (27/m/6'0"/200) at April 30, 2014 4:43 PM

M/33/1,64m/63kg

Hang Squat Snatch: 41 kg/90 lbs
HS Walk: 4 metros 1ª tentativa

Comment #54 - Posted by: Bruno Christ at April 30, 2014 4:48 PM

PR'd my full snatch by 10 pounds for a 145# 1rm!

Not great at handstand walks either, so subbed handstand shoulder taps. Got 66 before my shoulders burned out.

Comment #55 - Posted by: Matt von L (27/m/6'0"/200) at April 30, 2014 4:51 PM

Worked on these two fundamentally Crossfit movements:

Did a series of 115# Squat Snatches followed by 4 OHS's each time

Then a series of free-standing handstands with hand lifts etc

Thanks

Comment #56 - Posted by: mikeyb m/53/178 at April 30, 2014 4:55 PM

Love this type of wod for reginols it reminds me of last years OHS and burpie muscle ups can't wait to try this one out

Comment #57 - Posted by: TQ4 at April 30, 2014 4:56 PM

PR'd my full snatch by 10 pounds for a 145# 1rm!

Not great at handstand walks either, so subbed handstand shoulder taps. Got 66 before my shoulders burned out.

Comment #58 - Posted by: Matt von L (27/m/6'0"/200) at April 30, 2014 4:58 PM

PR'd my full snatch by 10 pounds for a 145# 1rm!

Not great at handstand walks either, so subbed handstand shoulder taps. Got 66 before my shoulders burned out.

Comment #59 - Posted by: Matt von L (27/m/6'0"/200) at April 30, 2014 4:59 PM

Hang Snatch 135
Handstand walk ~ 10'

Snatch 5x3 @ 135
OHS 5x5 @ 135
Shoulder taps 58

Comment #60 - Posted by: Dave 31/6'/180 at April 30, 2014 5:19 PM

Hang squat snatch = 75lbs
Free handstand = 3 seconds
Handstand against wall = 48 seconds

Comment #61 - Posted by: BradB at April 30, 2014 5:19 PM

Ten pound PR squat snatch for 145#.

Not adept at handstand walks, so did handstand shoulder taps. Got 66 before my shoulders burned out.

Comment #62 - Posted by: Matt von L (27/m/6'0"/200) at April 30, 2014 5:52 PM

Ten pound PR squat snatch for 145#.

Not adept at handstand walks, so did handstand shoulder taps. Got 66 before my shoulders burned out.

Comment #63 - Posted by: Matt von L (27/m/6'0"/200) at April 30, 2014 5:54 PM

Ten pound PR squat snatch for 145#.

Not adept at handstand walks, so did handstand shoulder taps. Got 66 before my shoulders burned out.

Comment #64 - Posted by: Matt von L (27/m/6'0"/200) at April 30, 2014 6:11 PM

155# hangsquat snatch
75ft hand stand walk

Comment #65 - Posted by: Jake Kiddoo at April 30, 2014 8:14 PM

Rx'd
Event 1 - 135#
Event 2 - 30'

Comment #66 - Posted by: phill 37°21'41"N 118°23'43"W at April 30, 2014 8:19 PM

hang squat snatch-175
51 feet hansdand walk

Comment #67 - Posted by: David at April 30, 2014 8:45 PM

First post a no go I guess
185lb. Hang snatch
160ft hs walk in circle around gym

Comment #68 - Posted by: Kri$ at April 30, 2014 9:09 PM

185lb. H.S.S
160ft H.S.walk max distance

Comment #69 - Posted by: Kri$ at April 30, 2014 9:13 PM

52.5kg hang squat snatch

1.5 meters handstand walk

Comment #70 - Posted by: Brett (25/M/188cm/79kg) at April 30, 2014 11:07 PM

Sorry for the flood. Kept getting filtered.

Comment #71 - Posted by: Matt von L (27/m/6'0"/200) at May 1, 2014 3:24 AM

110# hand sqt sn
hand stand hand release against wall
20

Comment #72 - Posted by: Mike Andridge/44/5'8"/175 at May 1, 2014 3:53 AM

165#

Comment #73 - Posted by: Alex M/23/6'/184 at May 1, 2014 5:48 AM

worked up to 145# hang squat snatch

Comment #74 - Posted by: Bells at May 1, 2014 5:49 AM

Still working on squat snatch.
Event 1: 65#
Event 2: wall handstand hold for 1:00

followed with a little more hang squat snatch 3 x 65#. the weight is not the problem obviously.

Comment #75 - Posted by: Dave H (M/38/5'8"/143) at May 1, 2014 6:12 AM

145
14 ft

Comment #76 - Posted by: myles456 at May 1, 2014 10:32 AM

135 hang squat snatch
Held handstand for 3 min

Comment #77 - Posted by: Andrew at May 1, 2014 11:15 AM

175# and 28 feet.

Amazingly, this is my first time going for a 1RM hang squat snatch. Missed 175 on first attempt. After hitting it, I tried several reps at 185, but just couldn't quite get under it fast enough. Did good ankle mobility beforehand, but could have done more hip mobility - hips felt pretty tight in the hole.

Did several attempts at the handstand walk, b/c I really thought I could do better. Got 28 on my second attempt, and got over 25 feet several more times, but couldn't clear 30. Frustrating, but got some good work in. Would have helped to have mowed the lawn prior to this.

Comment #78 - Posted by: Mel 41m/5'10"/180 at May 1, 2014 11:59 AM

110lb hang squat snatch
Walk on hands ~10ft

Snatch ties my full snatch from a few cycles ago. Handstand walk is up from 0ft after working on hand-balancing the last few months.

I'm trying to press to handstand and walk 100ft this year as prescribed in one of Coach's early CFJ articles. Coming along...

Comment #79 - Posted by: BC (27/M/5'9"/140lbs) at May 1, 2014 4:02 PM

150# hang squat snatch
29 feet of hand stand walking.

Comment #80 - Posted by: Kurt M/40/185 at May 1, 2014 4:51 PM

M/46/5'11"/210

115# hang squat snatch
1:50 handstand hold

Comment #81 - Posted by: nutfam at May 1, 2014 6:27 PM

M/35/5'7/190
HSn 195#
40' HS walk

Comment #82 - Posted by: gjosephsen at May 2, 2014 12:15 AM

115
20 ft

Comment #83 - Posted by: Marty/160/5'7"/34/m at May 2, 2014 4:46 PM

Went for:

50-lb. dumbbell hang squat clean for form

Max reps handstand hand releases unbroken: 40 reps

Comment #84 - Posted by: porffenton M/30/5'8"/150 at May 2, 2014 5:42 PM

175 pound Hang Squat Snatch

Comment #85 - Posted by: B. Rhaly at May 2, 2014 7:59 PM

155 and 40m
Probably my two worst events

Comment #86 - Posted by: Tormod at May 3, 2014 5:40 AM

Sq snatch 165
Reg Hang Snatch 185 (failed 195 3x, very close)

Comment #87 - Posted by: dsm19 / 35 / 6'0 / 210 at May 5, 2014 3:18 PM

Event 1: 40,2 kg
Event 2: wall handstand hold for 53 sec

Comment #88 - Posted by: lucio1928/42/182/98 at May 5, 2014 5:12 PM

Pretty bad DOMS from yesterday (consequence if being away for a few weeks) so did a few drills with just the bar, in sets of 5. OHS, then drop into OHS, then hang squat snatch.

Lacking confidence in snatches - need to get some bumper plates.

Comment #89 - Posted by: DanNZ M/25/177cm/62.5kg at May 5, 2014 5:42 PM

Don't yet have hang squat sn. Yet. Got 65#, 75#, f85#, f85#.

Did a wall walk, then 50 shoulder taps for hs walk.

Comment #90 - Posted by: ART/M45/5'5"/150 at May 6, 2014 2:39 AM

145

didn't get 145 consistently, though

Comment #91 - Posted by: Manchild at May 6, 2014 7:57 AM

180 rx'd

Comment #92 - Posted by: Chris at May 7, 2014 8:18 AM

45 x 10
55 x 8
65 x 6
75 x 4
85 x 2
95
105(f x 2)
105
115(f x 3)

hspu with toes on smith machine: 18

m/43/5'8/235

Comment #93 - Posted by: phat boi at June 1, 2014 4:37 PM
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