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Monday

200210

Workout of the Day

82

Isabel

30 snatches for time

♀ 95 lb. ♂ 135 lb.

Post time to comments. | Compare to 120717.

Comments on WOD 200210

82 Comments

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Kang Gyeong Ho
May 9th, 2022 at 11:02 am
Commented on: 200210

남(m)/45/171cm/95kg/220509/

Isabel/

30 snatches for time

♀ 95 lb. ♂ 135 lb.=>45kg

Post time to comments/

19분53초/

월요일 저녁와드

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Doug Brubacher
January 14th, 2022 at 2:36 am
Commented on: 200210

CFWUx2 10*45dl burgener 10*95dl 5*95 2*106 2*117

22:21

Scaled 117lbs

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Nate Gordon
June 24th, 2020 at 9:47 pm
Commented on: 200210

3:15 @ 115#

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Manchild Manchild
June 8th, 2020 at 4:08 pm
Commented on: 200210

outside, 44# dumbbell


3:28


(CF-stated goal is to stay under 5 minutes, so can go up in weight next time)

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Kury Akin
June 8th, 2020 at 12:55 pm
Commented on: 200210

4:44 @55kg

Prev. 4:30 30.10.12 30x55k (90%)

Happy with giving up a couple of seconds for each year. I put it down to greater mindfulness especially towards the more fragile shell I now inhabit ;)

(edited)
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Dan Kremer
March 27th, 2020 at 2:16 am
Commented on: 200210

4:20 Rx’d

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Mike Scott
March 9th, 2020 at 10:17 pm
Commented on: 200210

14:05 - scaled to 95# squat snatches

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Philip Uemura
February 21st, 2020 at 10:00 pm
Commented on: 200210

8:40 scaled to 95lbs that was still pretty rough

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Chase Hiland
February 20th, 2020 at 9:56 pm
Commented on: 200210

M/35/5'10/190


Rx'd 3:27


It's probably a 2:00> PR.

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Cy Azizi
February 20th, 2020 at 5:07 pm
Commented on: 200210

17:10. 115#

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Morgan Greene
February 18th, 2020 at 1:31 pm
Commented on: 200210

scaled to 115#: 6:48

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Nathaniel Robichaud
February 17th, 2020 at 1:05 am
Commented on: 200210

4:27 Rx

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Coastie Nick
February 14th, 2020 at 10:07 pm
Commented on: 200210

5:14

scaled to 115#

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Joseph Alaimo
February 14th, 2020 at 5:31 pm
Commented on: 200210

2:03 RX

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Robert Cassels
February 13th, 2020 at 9:31 pm
Commented on: 200210

2:12 Rx

M/44/220/6'2"

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Il Xlll
February 13th, 2020 at 3:33 am
Commented on: 200210

03:50 @50kg

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Scott MacArthur
February 12th, 2020 at 4:42 pm
Commented on: 200210

5:07 @ 95lb. Trying not to push it too far too fast. Last time was 5:35@105lb.

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Viktor Wachtler
February 11th, 2020 at 8:09 pm
Commented on: 200210

First WOD 200207, result there.


Subbed for 60 24kg kettlebell snatches (aiming for 100 in 5 minutes)

6:42


43/1.78m/77kg

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Tripp Starling
February 11th, 2020 at 7:04 pm
Commented on: 200210

75# - 2:03


Jackie: 35#, untimed, sets of 3 to 5

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Charles Glyman
February 11th, 2020 at 6:17 pm
Commented on: 200210

Scaled to 65#

4:54


M/38/165/6'

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Sam Meixell
February 11th, 2020 at 4:31 pm
Commented on: 200210

95#, 4:18

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Jeffrey Howard
February 11th, 2020 at 2:27 pm
Commented on: 200210

3:42 - Sc

115-lb

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Celival de Jesus Nunes
February 11th, 2020 at 11:44 am
Commented on: 200210

RX

3’57”

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Geoffroy Castelnau
February 11th, 2020 at 10:53 am
Commented on: 200210

4:01

Scaled/subbed to 60 alternating one arm DB power snatches @16kg (35lbs)

M / 40yo / 176cm / 72kg

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Jobst Olschewski
February 11th, 2020 at 8:41 am
Commented on: 200210

2.16 @95lbs

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Jade Teasdale
February 11th, 2020 at 5:15 am
Commented on: 200210

I need to go to bed! Wanted to “pay the man” first! Forearms wrecked from yesterday’s BMUs (been catching up) & limited time & equipment so I scaled way down! 60#s 2:49 (3 sets of 10 unbroken!) Controlled on the way down. (no bumpers & tile floor beneath my mats) Wish to some day do that @ the RX weight! 🤣

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Steven Odom
February 11th, 2020 at 2:29 am
Commented on: 200210

Rx’ed

5:04


all power snatch

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Joseph Ybarra
February 11th, 2020 at 1:42 am
Commented on: 200210

M/19/159#/5'8"

6:41 95#

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Christian Simpson
February 11th, 2020 at 12:24 am
Commented on: 200210

Sc to 95#, 6:33, all power snatches

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Matthew Brewster
February 11th, 2020 at 12:11 am
Commented on: 200210

4:24 rx

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Claire Fiddian-Green
February 11th, 2020 at 12:03 am
Commented on: 200210

Isabel with 75# in 4:29.

Compare to from 20181110: 3 snatches at 75# + 27 snatches at 65# in 6:38.

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Michael Hembree
February 10th, 2020 at 11:53 pm
Commented on: 200210

4:09

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Shane Azizi
February 10th, 2020 at 11:47 pm
Commented on: 200210

6:35 Rx (lost count. I either did 33 or 30 reps)

(edited)
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James W Bobo II
February 10th, 2020 at 11:24 pm
Commented on: 200210

M/36/165


3:17 @ 99 lbs


Good to be back

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Jessica Wibe
February 10th, 2020 at 10:53 pm
Commented on: 200210

First WOD after over 9 months of pure bro split life. It may have been easier to configure in a globo setting but man was this way more fun. Of course my first day back it's a benchmark to humble me.

Followed Bryan's warm up (was surprised I could still do DU'S) and completed Isabel in just over 6 minutes with an empty men's bar. This included however long it took me to stack 45s for said empty bar after the first 6 reps.

A year ago I would have been so mad but today it just feels so good to be back at it.


F/24/135

(edited)
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Derek Eason
February 10th, 2020 at 10:53 pm
Commented on: 200210

Derek Eason

CrossFit Train 97333

Corvallis, Oregon



Rx 3:29



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Shaun Stapleton
February 10th, 2020 at 9:27 pm
Commented on: 200210

35/195/5’9/M


Rx 3:53


first time doing Isabelle, so PR lol.

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Mike Andridge
February 10th, 2020 at 9:17 pm
Commented on: 200210

Scaled to 75#

3:28

m/49/175

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Nicole Deaver
February 10th, 2020 at 8:42 pm
Commented on: 200210

Isabel

4:08 (PR) 65#


Previous PR 5:06 65#


I may have shaved almost a minute off my time, but 65# still doesn't feel light. 🤔😠

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Claire Fiddian-Green
February 11th, 2020 at 12:04 am

Nice work!

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Charlie Pokorny
February 10th, 2020 at 7:24 pm
Commented on: 200210

5:35 Rx

2 second PR

Power snatches - all singles

m/51/5'11"/200#

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Joe McGill
February 10th, 2020 at 7:14 pm
Commented on: 200210

3:03, 95lbs

Male, 40, 203lbs,

My Rx time was 6:44 in May 2019

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Antonio Larco
February 10th, 2020 at 6:29 pm
Commented on: 200210

6'19" Rx

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Matthew Letarte
February 10th, 2020 at 6:08 pm
Commented on: 200210

2:38 @ 95#

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Tomasz Rumiński
February 10th, 2020 at 5:59 pm
Commented on: 200210

Hello

.

As a general warm up i did:

3 rounds

4x 10m monster walk (side, side, forth, back)

8 tempo bottom up press per side

10 scapula pull ups


Strength

1) snatch lift-off + snatch pull 5x1 up to 80kg

2) no feet no hookgrip snatch 4x3 up to 60kg

3) hang power sn. above knee + h.p. sn. below knee + ohs 5x1 up to 70kg


Specific warm up

2 rounds of 4 quick singles on 60kg

rest 5 min


and then, my first time with Isabel

2:13 @60kg


Quick singles from the beginning. Propably I should've been done first 5-10 unbroken, sub 2 is doable.

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Dyon Torrell
February 10th, 2020 at 7:46 pm

60kg or 62.5kg?

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Greg Fairbanks
February 10th, 2020 at 5:49 pm
Commented on: 200210

30 full squat snatch 75#

6:00 exactly

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Andrea Ferendeles
February 10th, 2020 at 5:31 pm
Commented on: 200210

5.20 60kg from 2 blocks bumper 20kg

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Jon Wilson
February 10th, 2020 at 5:26 pm
Commented on: 200210

Rx

7:24

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Mja 204
February 10th, 2020 at 5:00 pm
Commented on: 200210

First attenpt Scaled to 45kg

2:44

Think 50kg would have been the sweet spot

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Hawk Rodriguez
February 10th, 2020 at 4:09 pm
Commented on: 200210

Option 3, 3:02


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Jeremy Turner
February 10th, 2020 at 4:06 pm
Commented on: 200210

Total scale

#65 power snatch

3:54

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Eric O'Connor
February 10th, 2020 at 4:05 pm
Commented on: 200210

This is one of my favorite benchmarks! I consider the prescribed weight to be moderate and the intended timeframe is to be very short with higher level athletes finishing in under 2:00. I will look to have athletes use a load that allows for the 30 snatches to be completed in no more than 5:00-6:00 with sound mechanics. If needed I will modify the movement to the hang position if mechanics from the floor are difficult to maintain. 

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Kevin Marshall
February 10th, 2020 at 4:01 pm
Commented on: 200210

Rx 5:46

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Stacey Thompkins
February 10th, 2020 at 3:38 pm
Commented on: 200210

M/45/6'2"/185#


Scaled to 95#

2:29

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Cory Kestel
February 10th, 2020 at 2:58 pm
Commented on: 200210

3:20

Scaled to 95#.

kept hands on bar up and down (didn’t drop the bar at top like I have in the past)

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Kyungtaek Kang
February 10th, 2020 at 2:48 pm
Commented on: 200210

5:33 경택아 생일 축하한다~!

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Michael Arko
February 10th, 2020 at 2:19 pm
Commented on: 200210

95lbs, 5:07

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Jim Rix
February 10th, 2020 at 2:10 pm
Commented on: 200210

3:09 with 80#


120717: 4:11 with 75#


57/5’8”/160

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Jim Rix
February 10th, 2020 at 2:11 pm

Started with 10 unbroken, then 5s thereafter. No bar drops.

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Claire Fiddian-Green
February 11th, 2020 at 12:05 am

Awesome!

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Josh Blake
February 10th, 2020 at 1:39 pm
Commented on: 200210

3:14 RX

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Randy Crooker
February 10th, 2020 at 1:29 pm
Commented on: 200210

Scaled 80lbs

3:45

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Rebecca Gussiaas
February 10th, 2020 at 12:40 pm
Commented on: 200210

I haven't snatched in almost a year and haven't worked out in like 4 months, other than yesterday's WOD. I wasn't sure what weight I should do. Score:

2:04 @55#.


Do you think I should have gone heavier? I just was not sure on this one. I don't think I've ever done Isabel. Usually when I do Grace, I do 85#. Does anyone have any recommendations on what I should have used for weight?

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Matthew Letarte
February 10th, 2020 at 6:10 pm

I think you made the right choice Rebecca, I would say if there is a shred of doubt about weight, scale down.

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John Clarke
February 10th, 2020 at 11:37 am
Commented on: 200210

Subbed


Dumbbell Grace - 3:30 - 40lb dumbbells

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Sebastien Fitzpatrick
February 10th, 2020 at 11:25 am
Commented on: 200210

3:35 Rx (23sec PR)


All singles.

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Claire Fiddian-Green
February 11th, 2020 at 12:06 am

Congrats!

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Antoine Vial
February 10th, 2020 at 11:09 am
Commented on: 200210

6'26'' a 50kg

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Antonio Albano
February 10th, 2020 at 10:02 am
Commented on: 200210

Scaled 40kg

Time-5:35

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Dyon Torrell
February 10th, 2020 at 8:25 am
Commented on: 200210

2:15 Rx

Stupidly no warm up and first 12 unbroken. Know it can be sub two minutes now, which is great.

27 complete at 2 minutes mark.

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Steven Thunander
February 10th, 2020 at 5:20 am
Commented on: 200210

Globo Scale- you have 3 options here. If with bumpers and bar do as Rxed. Scale weight as necessary. If with iron plates scale to something you can touch and go multiple reps, and consider low hang power snatches (from the shins) if you are working with smaller than standard plates. Finally, the dumbbell sub is 60 alternating dumbbell snatches 35/50lb.


Note- if you are proficient consider doing this one with squat snatches.

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QiHui Xing
February 10th, 2020 at 3:05 am
Commented on: 200210
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Chris Sinagoga
February 10th, 2020 at 2:04 am
Commented on: 200210

Champions Club Scaling Notes


RANT

"So what do I do with the rest of the 55 minutes of the class?" So there are two options here, and you really need to read the group. The first is you nitpick on every possible thing about the snatch, mobilize one thing for your shoulders and one for your hips, do Isabel (or a modification - see below) and let everyone out 15 minutes early. If you don't today is right for that approach to your group, then find a way to turn it into a more traditional workout of sorts. See the New to CrossFit version.


PURPOSE

1) test and 2) give a nice hand gesture to the peeps who think high-rep Olympic lifts are dumb


NEW TO CROSSFIT SCALE

5 rounds for time of:

30 snatches (hang position, a weight that's light enough for close to 30 in a row)

Run/row 400 meters


TRAINING SCALE

As is.


PRACTICE SCALE

Randy instead of Isabel. More reps for more feedback on your movement.


GROUP SCALE

Gameday decision


INJURY SCALE

You have squatting, jumping, rigid midline, overhead, and single modality themes today. I'd say pick one movement you can do and do 3 sets of max reps at it.Rest as needed between.


WARMUP

Handstand

Squat

Box jump

Kb swing

Pull-up


GENERAL FEAR LEVEL: 7

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Greg Fairbanks
February 10th, 2020 at 5:28 pm

I always read Juan’s, Bryan’s, and Your posts before tackling a WOD. Great information and a truly expert resource!

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Bryan Rosen
February 10th, 2020 at 1:31 am
Commented on: 200210

GENERAL WARM-UP


2 rounds of:

45-seconds of double-unders

15 banded good mornings

10 lunge + PVC pass-through

30-seconds of a reverse grip bar hang

10 V-ups


SPECIFIC WARM-UP


Power snatch

Perform 2 rounds of 5 reps each. Use a PVC pipe in the first round, and use an empty barbell in the second:


Dip, drive, and shrug

Hang muscle snatch + overhead squat

High hang power snatch

Hang power snatch

Power snatch


Build-up + practice


Every 2 minutes for 5 sets, perform 3 touch and go power snatches. Build to a load slightly above intended workout weight.


Then,

Perform 2 sets of 3 touch and go reps at workout weight. Rest 1-2 minutes between sets.

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Greg Fairbanks
February 10th, 2020 at 5:27 pm

Love your posts- the warmups are especially appreciated and well thought out! You and Juan are indispensable gurus!!!

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Juan Acevedo
February 10th, 2020 at 1:26 am
Commented on: 200210

INTENDED STIMULUS

.

HELL YEAH! ISABEL! Benchmark day! One of the most important contributions of CrossFit is that of giving an operational and elegant definition of fitness. Thanks to this we can measure it, and hence improve it. In the traditional implementation of our methodology, benchmark workouts are there to measure our fitness and give us meaningful data points of our progress. In this context, the intended stimulus is that of measuring. That does not mean that you necessarily have to do it RX or that you need to do the same scale you did in a previous attempt. It also does not mean that if you don't improve today from earlier efforts, your fitness is stalling or regressing. It just means that your mindset should be that of observing where you are and how you can improve.

With that in mind, let's analyze this lovely little piece. Isabel was first posted on 041111. The purpose of this workout always has been to be a sprint (less than 5 minutes). We are looking for a weight that it is heavier than what you'd typically do on an average metcon. A weight you could cycle for 7+ reps if you were going to go for it when fresh. For this workout, erring on the side of lighter will be the better option. Completing this at 95-lbs under 2 minutes yields more average power output that doing it at 115-lbs over 3 minutes. And if you can finish it at 115-lbs under 3 minutes, you will be working at a higher intensity that if you do it at 135-lbs over 4 minutes. Don't get too hung up on the details. These numbers are just there to give you an idea that lighter in this context might create more intensity than heavier. Athletes learning how to snatch should ditch the timer and focus on form. Perform drills to master this movement.

Now, even though this is a benchmark going in with the pressure of having to PR is super counterproductive. Chill. You are fitter than before, have fun, and see what happens.


▶ OPTION 1

30 snatches for time


♀ 75 lb.♂ 115 lb.


▶ OPTION 2

30 snatches for time


♀ 65 lb.♂ 95 lb.


▶ OPTION 3

30 snatches for time


♀ 45 lb.♂ 65 lb.


▶ OPTION FOR BEGINNERS

5 Sets 

5-7 Dip Power Snatches

Focus on holding the receiving position for 2 seconds, make sure shoulders are in the right place and everything is tight. 


5 sets

5-7 Midthigh Power Snatches

Focus is on finding the dip position from above as you come up, without changing the weight distribution on the feet. 


5 sets

3 Power Snatch Complex

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Matthew Letarte
February 10th, 2020 at 1:46 am

Juan,


Thanks for posting such detailed breakdowns - I appreciate it. I also appreciate all the effort you put into your videos, it is very helpful and you have a lot of content on your channel.


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Justin Barrow
February 10th, 2020 at 4:48 pm

4:10 scaled to 95 lbs, first time

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Greg Fairbanks
February 10th, 2020 at 5:26 pm

Agreed! Juan and Bryan’s posts (his is down one or two and has detailed warmups) are both indispensable!

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David Swicegood
March 12th, 2020 at 8:48 pm

Really good set. Stayed light at 65 lbs. right choice. Honestly, first time I ever felt I had mechanics down for a good squat snatch. Keep plugging away at it and don’t be afraid!!

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