CrossFit | 190211
Monday

190211

Workout of the Day

175

3 rounds for time of:

15 power snatches
15 thrusters

Men: 95 lb.
Women: 65 lb.

Post time to comments.

Every functional exercise contains an essential bit of human capacity. Due to strength or injury, often a particular exercise is not immediately possible. In nearly every case what we do is find a method to reduce the load to insignificant levels while preserving precisely the line of action or substitute movements of similar lines of action that will prepare for the missing capacity. Any weightlifting exercise can be done with a broomstick or PVC pipe.

In Medical Research, Financial Conflicts of Interest Do Matter

"Financial conflicts of interest matter. They can best be defined as any financial association (or promise of one in the future) that would give researchers an incentive to distort their work. For example, if a researcher is doing a study comparing drug A with drug B, and has a large equity interest in company A, he or she would benefit if drug A is shown to be better. …Unfortunately, there is much evidence that financial conflicts of interest are in fact distorting medical research.” —Marcia Angell, former editor-in-chief of the New England Journal of Medicine

Read the articleIn Medical Research, Financial Conflicts of Interest Do Matter

Comments on 190211

178 Comments

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Shawn Hakimi
January 27th, 2020 at 2:56 pm
Commented on: 190211

Scaled to 65#. All sets unbroken.


6:45


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Matthieu Dubreucq
November 20th, 2019 at 1:26 pm
Commented on: In Medical Research, Financial Conflicts of Interest Do Matter

I like the comparaison to a Judge having interests in company A would not be allowed to judge a conflict between company A and company B. Why would it be different in research?

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William Ma
April 10th, 2019 at 4:31 pm
Commented on: 190211

16:28

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Nate Gordon
March 21st, 2019 at 8:32 pm
Commented on: 190211

9:32

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John Doody
March 12th, 2019 at 9:34 pm
Commented on: 190211

9:38 Rx’d

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Kury Akin
March 12th, 2019 at 2:37 pm
Commented on: 190211

10:29 @35k (80%) but all unbroken.

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Christopher Voght
March 7th, 2019 at 8:11 pm
Commented on: 190211

11:27 Rx

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Jeff Chalfant
March 4th, 2019 at 10:47 pm
Commented on: 190211

11:36 rxd. Went for singles on power snatch. Wanted to go unbroken on my thrusters but thought better of it once I got going. Didn’t want to redline until the final round. First set of thrusters in 10-5, then 6-5-4, final set of thrusters unbroken. HR 167 a minute later, 140 after 2 minutes.

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Manchild Manchild
March 4th, 2019 at 8:53 pm
Commented on: 190211

35# dumbbells


8:41

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Sam Pat
March 2nd, 2019 at 11:47 pm
Commented on: 190211

Rest Day - gym too packed

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Sebastien Hotte
March 1st, 2019 at 11:02 pm
Commented on: 190211

Rx'd 17:33

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Pyer-Hugh Dion
February 28th, 2019 at 1:27 am
Commented on: 190211

9:20

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John Campion
February 25th, 2019 at 2:51 pm
Commented on: 190211

30kg


5:48

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Morgan Greene
February 21st, 2019 at 3:01 pm
Commented on: 190211

12:05

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Chris Martinez
February 20th, 2019 at 12:36 am
Commented on: 190211

Scaled to 65lbs


8:11

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Matt Crouse
February 19th, 2019 at 11:19 pm
Commented on: 190211

11:54 rx broke everything into 8s and 7s, then final set if thrusters unbroken, goal in the 10 min range or under next time

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David Swicegood
February 19th, 2019 at 12:13 am
Commented on: 190211

Somewhere around 26 mins? I cleared the stopwatch before recording : /

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ART SHELDON
February 17th, 2019 at 2:22 pm
Commented on: 190211

M50/5’5”/155


65#

9:13

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Christian Heck
February 16th, 2019 at 5:12 pm
Commented on: 190211

Rx

10:05

Started too fast

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Steve Carretta
February 16th, 2019 at 3:14 pm
Commented on: 190211

65 lbs after deadlift 9:30

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Mike Scott
February 16th, 2019 at 6:14 am
Commented on: 190211

14:57 - scaled to 65#; still haven't gotten back into the groove since before the holidays and it shows.

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Scott Wiedmeyer
February 16th, 2019 at 4:30 am
Commented on: 190211

32 / M / 5'9" / 140lbs


15lb dumbbells


22:08

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Matt Gerrelts
February 16th, 2019 at 1:50 am
Commented on: 190211

7:26 rx

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Clint Michael
February 15th, 2019 at 11:23 pm
Commented on: 190211

RX’d - 13:47

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Jeffrey Howard
February 15th, 2019 at 2:50 am
Commented on: 190211

11:50

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Jordan Eisler
February 15th, 2019 at 1:37 am
Commented on: 190211

10:25

35lbs

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Richard Foster
February 15th, 2019 at 12:55 am
Commented on: 190211

Dotcomscaled Option 2

3 rnds

16 x alt. D/bell snatch

16 x alt. every 2 reps 35lb k/bell thruster

8:25

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Paul Snell
February 14th, 2019 at 7:49 pm
Commented on: 190211

7:11

65#

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Dmitry Zolotyh
February 14th, 2019 at 5:35 pm
Commented on: 190211

25 kg.

10:45

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Sam Meixell
February 14th, 2019 at 2:36 pm
Commented on: 190211

13:16

3 rounds for time of:

15 power snatches, 65#

15 thrusters, 65#

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Nathan Bynum
February 14th, 2019 at 2:36 am
Commented on: 190211

Scaled to:

3 rounds for time:

15 power snatch

15 thrusters

65lb bar

13:36

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Nathanael Akin
February 14th, 2019 at 1:50 am
Commented on: 190211

5:53 with 40-lb dumbbells, because the gym was packed. Still a great workout and a BAD shoulder burn.

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Viktor Wachtler
February 13th, 2019 at 9:02 pm
Commented on: 190211

21:34 RX

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Nick Dawson
February 13th, 2019 at 8:45 pm
Commented on: 190211

Rxd my first ever RX!! I did it in 29:39! Not a quick time but my first ever RX all the same! #gottastartsomewhere!

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Pavel Stas
February 13th, 2019 at 1:30 pm
Commented on: 190211

11:55 rx

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Gabriel Candelaria
February 13th, 2019 at 12:49 pm
Commented on: 190211

M/37/5'5/152LBS

3 rounds with 65lbs

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Shannon Said
February 13th, 2019 at 8:09 am
Commented on: 190211

rX

20:36

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Randy Sigman
February 13th, 2019 at 4:19 am
Commented on: 190211

12:36

75#

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Kevin Marshall
February 13th, 2019 at 3:05 am
Commented on: 190211

Rx 9:07

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Brian Holt
February 13th, 2019 at 2:02 am
Commented on: 190211

8:50 rx M/37/220

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Jesus Carlos Rocha
February 13th, 2019 at 12:18 am
Commented on: 190211

6:30 min #75 lbs busque la intensidad tratado de hacerlo unbroquen

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Jesus Carlos Rocha
February 13th, 2019 at 3:49 am

Unbroken

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Brian Coon
February 12th, 2019 at 11:39 pm
Commented on: 190211

9:57 rx

Rough one

M47/5'11"/175

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Laura Dekker
February 12th, 2019 at 11:39 pm
Commented on: 190211

10.08 RX

F/27/56kg

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Owen Clark
February 12th, 2019 at 10:17 pm
Commented on: 190211

8:06 75#


28yrs

155#

Male


Ouch, my pride

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Sean MacDermott
February 12th, 2019 at 9:32 pm
Commented on: 190211

75lb

8:19

M46

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Chris Meldrum
February 12th, 2019 at 8:40 pm
Commented on: 190211

As rx’d, 8:57.


Holy schnikes, that hurt! Looking back, maybe choosing this one to do after a bunch of squats was not the smartest idea. Went unbroken in round 1 (perhaps unadvisable), and was instantly at red-line. Broke snatches 6-5-4 in rounds 2 and 3. Broke thrusters 10-5 and then 6-5-4. Splits were around 2:30, 3:00, 3:30 for each round.


45m/5'10"/180

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David Mitchell
February 12th, 2019 at 6:43 pm
Commented on: 190211

Rx 13:00. Thrusters are always tough and I’ve never been great at them, but I’m finally feeling competent with them.

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Yura Gorbach
February 12th, 2019 at 6:38 pm
Commented on: 190211

45kg 13:52

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Chris Mourtokokis
February 12th, 2019 at 6:21 pm
Commented on: 190211

10:43 Rx

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Scott Jacobson
February 12th, 2019 at 5:59 pm
Commented on: 190211

5’8” / 162 lb / 20 / M


Rx’d 8:20

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Greg Fairbanks
February 12th, 2019 at 5:53 pm
Commented on: 190211

65#

12:40

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Byron Hills
February 12th, 2019 at 5:44 pm
Commented on: 190211

Practiced snatches w/55#

Spent 30 minutes doing all 3 rounds

65# on last round of thrusters

Think I’m getting hang of the snatch

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Brian Rosenbaum
February 12th, 2019 at 5:38 pm
Commented on: 190211

M/56/6'2"/178

scaled to 67#

10:41

Yuck! Capacity just wasn't there this early morning, but got through it. Thrusters killed me.

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Kevin Boudreau
February 12th, 2019 at 3:45 pm
Commented on: 190211

9:52 rx

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JOSHUA PIERRE
February 12th, 2019 at 2:47 pm
Commented on: 190211

24:36 thank the crossfit gods for the weight being 95 😭 sounds so easy but so taxing

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Craig Collins
February 12th, 2019 at 2:34 pm
Commented on: 190211

9:15

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John DIFABIO
February 12th, 2019 at 2:02 pm
Commented on: 190211

5:51 at 65 lbs

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John DIFABIO
February 12th, 2019 at 2:02 pm
Commented on: 190211

5:51 at 65 lbs

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Dan Griffith
February 12th, 2019 at 1:56 pm
Commented on: 190211

9:46 which was a little disappointing. I scaled it to 75# because I am just learning the snatch so I want to be careful still. Just can't figure out how to make contact at the hip on the snatch yet. Someday...

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Maher Alsayid
February 12th, 2019 at 1:32 pm
Commented on: 190211

After a 7km run

40kg time 18:40 minutes

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Kevin Cooper
February 12th, 2019 at 1:21 pm
Commented on: 190211

6:54 75# 37y/o master

Great stimulus. I put a 10 min cap on for my athletes.

If it took longer then 10 min we needed to scale back more.

This will definitely be revisited.

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Meagan Lane
February 12th, 2019 at 12:46 pm
Commented on: 190211

5:30 RX should have made myself warm,up cardio better

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Il Xlll
February 12th, 2019 at 12:39 pm
Commented on: 190211

10:10

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Kris Sienkiewicz
February 12th, 2019 at 11:32 am
Commented on: 190211

6:44 Rx

M/42/78kg

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Jesse Montagnino
February 12th, 2019 at 5:51 am
Commented on: 190211

75 lb

7:58


D

15 lb

6:41

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David Smith
February 12th, 2019 at 5:46 am
Commented on: 190211

Scaled for home:

30 alternating power snatches 53 lb KB

15 goblet thrusters 70 lb KB

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Tracy Lutche
February 12th, 2019 at 5:36 am
Commented on: 190211

5:39

55#

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Jose Antonio Martinez Cerezo
February 12th, 2019 at 5:27 am
Commented on: 190211

Rx 8’22’’ Si hay que bajar de los 5’ como dicen algunos, que baje Dios y lo vea....😃

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AJ Rutherford
February 12th, 2019 at 4:46 am
Commented on: 190211

been a long time since i've done cross-fit. nonetheless....


95lbs x 15 continuous power snatch straight to thrusters. rest 3 minutes. Second set, 10 continuous power snatch, rest 5 seconds and the last 5 power snatches. 10 thrusters, 10 second rest, 5 thrusters. rest 3 minutes. Third set, 10 continuous power snatch, rest 5 seconds and the last 5. 10 thrusters, 10 second rest, 5 thrusters, complete. Looking forward to this workout coming up again with the goal of continuous straight through on power snatches and thrusters with a 2 minute rest between rounds. To hell with running HITT or not (unless it's something from cross-fit), cross-fit is absolutely gratifying. Of course, I did back after using cross-fit as my cardio/warm up. good to be back

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Natalie Dennis
February 12th, 2019 at 4:02 am
Commented on: 190211

16:56

35 lbs

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Dezert Sky Kiddoo
February 12th, 2019 at 3:48 am
Commented on: 190211

10:16 #75

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Jeremiah Ramos
February 12th, 2019 at 3:39 am
Commented on: 190211

14:30 RX

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Mike Sunderland
February 12th, 2019 at 3:34 am
Commented on: 190211

15:55 rx

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Jacob Cram
February 12th, 2019 at 3:27 am
Commented on: 190211

7:47v started Rx then dropped to 65lb after 2nd set of snatches. Was totally dead at the end still

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Hank McKibban
February 12th, 2019 at 3:24 am
Commented on: 190211

9:36 rx

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Krista Cooper
February 12th, 2019 at 3:22 am
Commented on: 190211

6:49 rxd

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Dalius Budvytis
February 12th, 2019 at 2:49 am
Commented on: 190211

11:35 75lb

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Nathan Michael King
February 12th, 2019 at 2:23 am
Commented on: 190211

9:09 Rx

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John Brewer
February 12th, 2019 at 1:14 am
Commented on: 190211

56/5’ 10’ 225, I have been lazy for about three months and this was my first WOD back. 11:55 scaled to 55lbs. It was a burner!

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Chad Theron
February 12th, 2019 at 12:52 am
Commented on: 190211

8:29 RX

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Liz Rekas
February 12th, 2019 at 12:22 am
Commented on: 190211

8:48 modified w/little equipment & tiny apt

3 rounds:

25 hang power snatch

25 thrusters

@15kg bar


Each movement ub - mental challenge for sure

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Michael Simpson
February 12th, 2019 at 12:18 am
Commented on: 190211

13:30 @ 75#


snatch form needs work, felt too much in the lower back, and cardio needs work!

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Joseph Fox
February 12th, 2019 at 12:17 am
Commented on: 190211

8:12 for 2 rounds. Thrusters Rx. Power snatch 65lbs. Did a ton of physical labor before workout and shoulders were smoked. Amazingly ass kicking workout even scaled down.

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Reymond Kiddoo
February 12th, 2019 at 12:09 am
Commented on: 190211

16:29 rx

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Elliott Harding
February 12th, 2019 at 12:08 am
Commented on: 190211

13:52


35lb.


All unbroken. Break between each exercises and rounds.


Next time 45lb and move faster.

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Cy Azizi
February 11th, 2019 at 11:58 pm
Commented on: 190211

19:07

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Stacey Carpenter
February 11th, 2019 at 11:55 pm
Commented on: 190211

sinus infection took it easy but still made 10:11 Rx my sad but now I'm going to home remedies for the night. loved this one 🥰

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Mike Andridge
February 11th, 2019 at 11:26 pm
Commented on: 190211

Crossfit Forgiven

21/15/9

TTB/burpees 10 ish min

Then 1rpm pwr cln

Tied pr at 200#

m/48/175

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Brian Louchis
February 11th, 2019 at 11:02 pm
Commented on: 190211

9:56 Rx

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Trellis Brown
February 11th, 2019 at 10:59 pm
Commented on: 190211

RX 8:32

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Emily Moore
February 11th, 2019 at 10:58 pm
Commented on: 190211

8:45 45#

First round, sets unbroken. 2nd and 3rd round did each movement in 9+6. This one was a mind game.

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Emily Moore
February 11th, 2019 at 10:59 pm

Whoops - actually it was with 40#

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Joel Vandruff
February 11th, 2019 at 10:40 pm
Commented on: 190211

9:01 RX

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Tj Cantu
February 11th, 2019 at 10:12 pm
Commented on: 190211

15:15 RX


This weight is on the heavier side for me and I knew it was going to take me longer to get it done, but I still went for it. Focused on technique and listened to my heart rate so I kept up a fast pace for me but wouldn’t redline and just stuck with it, so I’m happy with that. This was a fun one.

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Joshua Murphy
February 11th, 2019 at 10:09 pm
Commented on: 190211

10.48 RXd

One of those 'Don't judge the book by its cover' type of workouts! Omg!

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Rebecca Cunningham Rose
February 11th, 2019 at 9:59 pm
Commented on: 190211

11.25 scaled to 25kg

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Coastie Nick
February 11th, 2019 at 9:09 pm
Commented on: 190211

13:24 Rx’d

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Shane Azizi
February 11th, 2019 at 9:06 pm
Commented on: 190211

9:52 Rx

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Kim Soemod
February 11th, 2019 at 8:53 pm
Commented on: 190211

13:36 RX - looked easy but wow that was a tough one.

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Scott MacArthur
February 11th, 2019 at 8:49 pm
Commented on: 190211

10:17, scaled down to 75

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Guillaume Dubois
February 11th, 2019 at 8:19 pm
Commented on: 190211

18mn at 42kg, it’s less than 95lbs but I’m a french guy so I always have to convert the weights, sad life...

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Bastien Carminati
February 13th, 2019 at 7:14 pm

😂😂😂

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Tom Perry
February 11th, 2019 at 8:06 pm
Commented on: 190211

57 / 169


75#


9:58

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Gregory Wilcox
February 11th, 2019 at 7:48 pm
Commented on: 190211

14:30 rx 23/m/195 not proud of my time on this one, I need to work on my snatch form as I haven't done snatches in over 4 years. Killer!

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Vincent Dahlqvist
February 11th, 2019 at 7:19 pm
Commented on: 190211

9 min, 77Ibs

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Marcos Cuesta
February 11th, 2019 at 7:17 pm
Commented on: 190211

8'08" RX

Master 35 😁

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Christopher Baker
February 11th, 2019 at 7:04 pm
Commented on: 190211

Just diagnosed with a meniscus tear and cant squat at all so I scaled accordingly.


3 rds of:

15 Hang Power Snatch #95

15 Push Press #95 (very slight dip, more of a strict press)


6:48

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John Griffin
February 11th, 2019 at 6:51 pm
Commented on: 190211

10:19 Cleans/Thrusters. 65# M49.

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Adam King
February 11th, 2019 at 6:42 pm
Commented on: 190211

with 65 lbs

20:17

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Stefan Göbl
February 11th, 2019 at 6:39 pm
Commented on: 190211

10:00 rx thought i would be faster

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Jamie Bishop
February 11th, 2019 at 6:28 pm
Commented on: 190211

14:40. Looks easier than it really is.

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Eric Love
February 11th, 2019 at 6:27 pm
Commented on: 190211

7:47rx


My Goal was unbroken...but my Fitness laughed and took a dump on my Goal.

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Basem ElAdawy
February 11th, 2019 at 6:49 pm

hahaha

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Randy Long
February 11th, 2019 at 6:24 pm
Commented on: 190211

Scaled to 65lbs to makes sure I could do all sets unbroken. Still not great.


10:16

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Nicole Deaver
February 11th, 2019 at 6:20 pm
Commented on: 190211

5:58

😞 Started Rx, got to my 3rd snatch & my left wrist felt off. On one of my graceful handstands yesterday I landed on it wrong I guess, but I shook it off and it was ok. But starting bothering me today so dropped the weight to the empty bar and did it with 45#.

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Claire Fiddian-Green
February 12th, 2019 at 1:44 am

Hope your wrist feels better soon!

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Romain Grelier
February 11th, 2019 at 6:03 pm
Commented on: 190211

9:40 RX really disappointed

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Giulio Barbini
February 11th, 2019 at 6:00 pm
Commented on: 190211

16'55 rx

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Dmitry Lipinskiy
February 11th, 2019 at 5:43 pm
Commented on: 190211

Great work out!!.... for sure not happening today....

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Ian Heeks
February 11th, 2019 at 5:22 pm
Commented on: 190211

15.20 rx

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Evan Walton
February 11th, 2019 at 5:15 pm
Commented on: 190211

19:51

Rx'd

Felt great but slow...need to build my cardio

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Chad Fox
February 11th, 2019 at 5:14 pm
Commented on: 190211

Rx- 11:39... that was cardio intense

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Nathan Grandon
February 11th, 2019 at 5:10 pm
Commented on: 190211

Got it in 12:32 which I think is good.

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Drew Dejmal
February 11th, 2019 at 4:57 pm
Commented on: 190211

9:55 RX new to CrossFit

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Mike de Graauw
February 11th, 2019 at 4:56 pm
Commented on: 190211

9:49 RX


5/5/5

10/5


5/5/5

9/6


5/5/5

5/4/3/3


M59/6’2”/230

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Chris Long
February 11th, 2019 at 4:48 pm
Commented on: 190211

8:55 rx

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Darren Ward
February 11th, 2019 at 4:07 pm
Commented on: 190211

Rx, 8:13, leg burner

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Ivy Finkenstadt
February 11th, 2019 at 3:53 pm
Commented on: 190211

5:54 scaled to 20lb d.b. version. I needed a confidence boost, so scaling was good for me. 42 y.o., 180, F.

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Jonas Buysse
February 11th, 2019 at 3:41 pm
Commented on: 190211

6'03" Scaled

15 power snatches

15 thrusters

75 lb.


Round 1

Snatch ub

Thrusters ub


Round 2

Snatch 7 - 11 - 15

Thrusters ub


Round 3

Snatch 5 - 10 - 15

Thrusters ub

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Michael Arko
February 11th, 2019 at 3:38 pm
Commented on: 190211

Scaled with 31lbs dumbbells:


16 1-arm DB snatches, alternating

16 DB thrusters


11:40


Thrusters remain a weakness.

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Alessandro Lugari
February 11th, 2019 at 3:07 pm
Commented on: 190211

9:26 rx!

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Dan Kremer
February 11th, 2019 at 2:56 pm
Commented on: 190211

11:12 Rx’d

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Jim Rix
February 11th, 2019 at 2:28 pm
Commented on: 190211

10:22 at 75#

Tough gripping a 34-degree bar this am.

Good one, HQ.

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Ruairi O'Brien
February 11th, 2019 at 2:22 pm
Commented on: 190211

10:28 Rx

M/39yrs/177cm/77kg

#intheopen

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John Clarke
February 11th, 2019 at 2:10 pm
Commented on: 190211

3 rounds for time:


15 Power Clean

15 Thrusters


75 lbs


6:01

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Sebastien Fitzpatrick
February 11th, 2019 at 2:08 pm
Commented on: 190211

8:37 Rx


Ouch, ouch, and ouch. Snatches have a longer line of action, but no squat, thrusters are shorter, but you squat.

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Brian Louchis
February 12th, 2019 at 2:15 pm

Way to go SF

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Tripp Starling
February 11th, 2019 at 2:02 pm
Commented on: 190211

Scaled weight to 65#

9:12

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Hendrik Bünzen
February 11th, 2019 at 1:59 pm
Commented on: 190211

8:04 rx’d

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Gavin Danfelt-Martin
February 11th, 2019 at 1:56 pm
Commented on: 190211

9:02RX

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Lisa Stanley
February 11th, 2019 at 1:40 pm
Commented on: 190211

Ran 3 miles (moderate)

Then, 3rds scaled to BB power cleans x10, bb thruster x10. 8:02

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Wesley Martin
February 11th, 2019 at 1:38 pm
Commented on: 190211

10:35 Rx.. all ima say is 🤢🤮

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Rob Brown
February 11th, 2019 at 1:24 pm
Commented on: 190211

Slight scaling at 40kg (88lbs instead of 95lbs): 13:36.


Not gonna lie, it kinda hurt, but it was a great WOD!

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Ryan Doherty
February 11th, 2019 at 12:58 pm
Commented on: 190211

11:11 RX

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Ryan Doherty
February 11th, 2019 at 12:58 pm
Commented on: 190211

11:11 RX

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Weon-Woo Lee
February 11th, 2019 at 12:57 pm
Commented on: 190211

8:21 RX horrible......

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Stacey Thompkins
February 11th, 2019 at 12:54 pm
Commented on: 190211

M/44/6'2"/185


After night shift and scaled to women's rx'd of 65# to get the intended stimulus of this sprint...5:02 went unbroken ***increase weight next time

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Tripp Starling
February 11th, 2019 at 2:01 pm

Nice work

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Jim Rix
February 11th, 2019 at 2:30 pm

Well done, Stacey.

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Brian Rosenbaum
February 12th, 2019 at 5:44 pm

Awesome - kicked butt on this one!

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Thomas Eichholzer
February 11th, 2019 at 12:45 pm
Commented on: 190211

Todays excuses: Cold, snow/slippery ground (outdoor-workout), improvised weights only, Little to no experience in snatches and slippery gloves...


warmup includes studying theory on snatches, broomstick-drills, ropeskipping and snow shoveling to acctualy have place to workout.


1st rd about 30kg, 2min30

2-3rd about 10kg, total <8min (8min04 minus time to put on and off gloves and set timer)


After Setting hearthbeat to normal; added some explosive work like short sets of single explosive pullups, single explosive Dips, single explosive shoulderpresses, kip work on pullup-bar and double unders.

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Thomas Eichholzer
February 11th, 2019 at 12:47 pm

(rest of text got lost): total <8min.


Then added some short set of explosive movements (single pull-up,dip,shoulderpress,kip-work on pullup bar, double unders)

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Thomas Eichholzer
February 11th, 2019 at 12:49 pm

(?)<8min...

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Richie Williams
February 11th, 2019 at 12:40 pm
Commented on: 190211

12:14. Struggled to day...

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Dave DeCoste
February 11th, 2019 at 11:57 am
Commented on: 190211

11:47 Rx

M/40/5’8”/163

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Erica Palm
February 11th, 2019 at 11:53 am
Commented on: 190211

8:30 @ 55#

44F

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Claire Fiddian-Green
February 11th, 2019 at 11:17 am
Commented on: 190211

14:29 Rx

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jeff pugel
February 11th, 2019 at 11:11 am
Commented on: 190211

44M/231lbs

a fitting WOD for a Monday. 11:05 at 65 lbs. subbed overhead press with a dip for thrusters due to knee issue. did snatch from hang position due to same knee issue. first round unbroken, subsequent broken up a bit more, especially on the overhead presses.

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Renato Baccari
February 11th, 2019 at 10:45 am
Commented on: 190211

Rx 6:56

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Jon Dickens
February 11th, 2019 at 9:56 am
Commented on: 190211

8'44"@30Kg. First WOD in a few weeks, felt every rep on this one, first round unbroken, then had to break the power snatch into blocks of 5, thrusters remained unbroken. A deceptively hard workout.

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Steve Adams
February 11th, 2019 at 9:15 am
Commented on: 190211

RX

14:44

M36/6'3"/185

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Dyon Torrell
February 11th, 2019 at 6:59 am
Commented on: 190211

5:39 rx.

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Eric O'Connor
February 11th, 2019 at 3:15 am
Commented on: 190211

Ouch, this workout looks dirty! I’m coaching my athletes to go light and move fast on this one.

Here are some thoughts on scaling:

Power Snatch- I consider the prescribed weight to be light. I will utilize loads with my athletes that will potentially allow the first round to be completed unbroken and the subsequent rounds to be completed with minimal rest breaks. This is the first time performing snatches this year. Be sure to spend plenty of time working on technique with a PVC pipe and an empty barbell before starting the workout.

Due to the snatch grip, some athletes may have difficulty maintaining a mechanically sound position on the initial pull from the floor. In this situation, performing a hang power snatch is an acceptable alternative.


Thruster: As with the power snatch, I will utilize loads with my athletes that allow this movement to be performed with minimal rest breaks. I expect this movement to be harder than I initially anticipated as the snatches done prior will fatigue the shoulders and hip extensor musculature.


Newer athletes may benefit from reducing reps on both movements, as well as the load, and keep the primary focus on mechanics.

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Rob Brown
February 11th, 2019 at 1:55 pm

Eric: genuine question for my own education. Why coach your athletes to go light and fast? I'm assuming the premise behind the WOD is for each element to be moderate to hard in their won right, then the first round to be hard, 2 and 3 to require careful management. Won't going light undermine some/all of this?

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Eric O'Connor
February 11th, 2019 at 4:36 pm

Hey Rob! Thanks for the question....I love discussion on this stuff. My main reason for coaching it in this fashion would be that I think the intended loading for this workout is light and I think that some will be close to the 5-6 minute mark as prescribed and a lot of people to be sub 8-9 minutes......maybe I'm wrong though! If I have people going well beyond 10-12+ minutes I might not be hitting the objective for the day. I also think that the last few conditioning elements programmed have been relatively long and slower paced, so pushing the the speed a little might provide some variance.

With that being said, I definitely don't think it would be wrong to go a little heavier and a little slower if that's the objective you wanted to achieve for today! I think both options are solid and each serve a purpose.

Regardless of the loads/speeds used I would still want to make sure athletes maintain good mechanics.

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Katina Thornton
February 11th, 2019 at 2:54 am
Commented on: In Medical Research, Financial Conflicts of Interest Do Matter

It must be emphasized that bias can be unconscious, and that just as judges recuse themselves from cases for conflicts of interest, so, too, should medical researchers.

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Enib Okun
March 1st, 2019 at 10:21 am


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Wesley Martin
February 11th, 2019 at 2:09 am
Commented on: 190211

Alex I’d say from the floor. In my opinion. It would say hang power snatch if they wanted us to “hang at the knees”

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Juan Acevedo
February 11th, 2019 at 1:57 am
Commented on: 190211

Intended Stimulus

.

This is a short to medium range workout. Both movements have a big range of motion, both movements demand you generate a lot of power quickly. This will get metabolic right away. Manage your effort so that you can keep moving continuously. Today, prioritize the number of reps over the load, let's work on that stamina! If you can handle both movements with good mechanics, adjust the load so that you can perform all sets with at most two breaks and with very short rest periods between. The purpose is to breathe fire, and you don't want the load interfering with that. Athletes with no experience with these barbell movements or that are still developing mechanics can choose the dumbbell version of this workout.


OPTION 1

3 Rounds for time of:

15 Power Snatches

15 Thrusters


Men: 95 lb.

Women: 65 lb.

Note: Sounds light? Go unbroken, prove to yourself that it's too light.


OPTION 2

3 Rounds for time of:

16 Alternating Dumbbell Power Snatches

16 Dumbbell Thrusters


Men: 35 lbs.

Women: 20 lbs.

Note: Adjust weight as needed.

.

Check @dotcomscaled on Instagram for some considerations on how to scale

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Alex Gergen
February 11th, 2019 at 1:39 am
Commented on: 190211

Do they want these to be hanging or from the floor for the power snatches?

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Sebastien Fitzpatrick
February 11th, 2019 at 9:09 am

From the floor. Hang would otherwise be specified.

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Steven Thunander
February 11th, 2019 at 1:20 am
Commented on: 190211

Globo scale: as is. Use plates to bring the weight up to the proper height if not using bumper plates, or do a low hang. For those with dumbbells only, it's 15 db thrusters, 16 alternating db snatches 50/35 lb dbs.


For all: control the barbell.

Pretend that you have iron plates on your bar, and bring it down with control at the end of your sets (no dropping). No singles on the snatches. Obviously bail if it is an emergency.

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Chris Sinagoga
February 11th, 2019 at 1:09 am
Commented on: 190211

Champions Club Scaling Notes


STIMULUS:

“HUUGGGGHHHHH… ****!” That was my reaction when I first saw this one. Why? Because it looks really easy on paper. And laaaaaaaawd have mercy the ones that look the easiest on paper end up being the worst.

This one is going to be a burner, plain and simple. Adjust the weight so everything can be unbroken, and even adding the stipulation of Unbroken or Done can make this “much more better,” as Cap’n Jack Sparrow would say.

The exception would be if the technique is not there; in that case I’d increase to 21 or 25 reps per round — assuming the intensity and weight will be lower. Volume — meaning repetitions — is one of the best ways to improve coordination. I’d go that route instead of adding rounds because of what’s called “blocked practice,” which talks about the value of doing one rep after another after another after another. The more reps in a row, the more feedback you get.


GROUP:

Hang snatch will be the default for most people I’m assuming, and there’s really no problem keeping it at the hang one, two or even three years into CrossFit depending on how consistent and flexible the athlete is.

If there’s an equipment shortage I see a few options: 1) have some use dumbbells for snatches or thrusters, especially if there’s big weight difference in what they’re capable of or 2) go in heats. Usually I would not go for option 2, but if there’s enough people in the session to keep the energy up then the workout should be quick enough to make it happen smoothly.


WARMUP: - since it’s cold and a short workout, make sure to go through quick enough to get a sweat; it’s more important here than in a longer workout

Kipping handstand push-up — upside down thruster

Kb swing — core to extremity and overhead for both movements

Box jump — prep for power snatch

Squat — prep for thruster

L-sit — more cowbell?

Jump rope — because always


KEY MATCHUP: Yesterday’s handstands vs. today’s thrusters


SCALING THIS WELL WILL CAUSE ME TO: bring back my favorite Harbaugh gif

http://static1.1.sqspcdn.com/static/f/908283/28065863/1548441493763/22265171234


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 9. Easy On Paper factor make me very nervous


GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 9. I promise “light” weight will never feel so heavy

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Chris Meldrum
February 12th, 2019 at 8:40 pm

You were right, it was so bad. I also suspected it would be a 9 on the fear factor...

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Chris Sinagoga
February 12th, 2019 at 9:10 pm

Haha. Nice. My general idea is 7 = never ending endurance, 8 = short and fast with moderate weight, 9 = prescribed rest, 10 = FGB

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Chris Meldrum
February 13th, 2019 at 8:33 pm

No way. Never ending endurance (aka most Hero workouts) is a 5. Short and fast (aka Fran) is an 8. FGB is also 8 but for a different reason. Anything with prescribed rest is a 10. Not for how you feel during, but how you feel after. I mean, Barbara - am I right?!?

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Chris Sinagoga
February 14th, 2019 at 2:23 am

You're trippin Mel! FGB is the worst thing that ever happened to me in my entire life.


Barbara blows, by the way

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