3:15 @ 115#

outside, 44# dumbbell

3:28

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

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 ;)

4:20 Rx’d 

14:05 - scaled to 95# squat snatches

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

M/35/5'10/190

Rx'd 3:27

It's probably a 2:00> PR. 

17:10. 115#

scaled to 115#: 6:48

4:27 Rx

5:14
scaled to 115#

2:03 RX

I had a fantastic time this past weekend in Dallas with Abi, Spencer, and Zach!!! It was comforting to see a familiar face (Abi). I was blown away by the depth of knowledge this team possessed. Their passion for health, fitness and changing lives was the spearhead of the weekend. I want to be like them when I grow up. Thank you Abi, Spencer, and Zach. 

2:12 Rx
M/44/220/6'2"

03:50 @50kg

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

A big shout out to Matt, Jackie and Elie for a great Kids Course at CrossFit Almere! Thanks for an inspiring weekend full of tips, tricks, and fun, I’m super excited to go put the knowledge to use! Thanks also to Wesley, Junior, and Joyce at CrossFit Almere, love what you’ve done with the place!

Aka Shakshuka, a north African/Turkish dish. Soooo good. I have just discovered the recipe posts and love it! Thank you CF :)

First WOD 200207, result there.

Subbed for 60 24kg kettlebell snatches (aiming for 100 in 5 minutes)
6:42

43/1.78m/77kg

75# - 2:03

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

Scaled to 65#
4:54

M/38/165/6'

95#, 4:18

3:42 - Sc
115-lb

RX 
3’57”

4:01
Scaled/subbed to 60 alternating one arm DB power snatches @16kg (35lbs) 
M / 40yo / 176cm / 72kg

Brett, Danny, Jamie and Gavin what an amazing team of instructors!  So pumped and inspired after the  weekend in Sydney doing the  L1 course.  Highly recommend anyone who is interested to do this course.  It was a very inclusive environment, love the Crossfit community!!  Thank you everyone!

Big up to Candice,Chad and Isar for the outstanding educational weekend , you guys are very knowledgable and phenomenal instructors. I felt like a new man at crossfit this morning with all my knowledge gained ;-)
Thanks again to crossfit Jozi for letting use your amazing box  , good luck to all the new level 1 coaches ,watch out world here we come ;-)   
Thanks Crossfit for changing my life , 6 years ago i was a sickey but now a Fitty ;-)  Proudly South African for Life 

2.16 @95lbs

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! 🤣

Rx’ed 
5:04 

all power snatch

M/19/159#/5'8"
6:41 95#

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

4:24 rx 

Isabel with 75# in 4:29.
Compare to from 20181110: 3 snatches at 75# + 27 snatches at 65# in 6:38.

4:09

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

M/36/165

3:17 @ 99 lbs

Good to be back 

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

Derek Eason
CrossFit Train 97333
Corvallis, Oregon 


Rx   3:29

35/195/5’9/M

Rx 3:53

first time doing Isabelle, so PR lol. 

Scaled to 75#
3:28
m/49/175

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. 🤔😠

5:35 Rx
2 second PR
Power snatches - all singles
m/51/5'11"/200#

3:03, 95lbs
Male, 40, 203lbs,
My Rx time was 6:44 in May 2019

6'19" Rx

2:38 @ 95#

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.

30 full squat snatch 75#
6:00 exactly 

5.20 60kg from 2 blocks  bumper 20kg

Rx
7:24

Pablo, Sarah & Greg were awesome! The wealth of knowledge dropped on us this weekend was unforgettable and in a great atmosphere. Thoroughly enjoyed them and the team of Level 1 classmates. 

Thank You!

-Tom (the taller one)

First attenpt Scaled to 45kg
2:44 
Think 50kg would have been the sweet spot 

Phenomenal experience at the Level 2 in Dallas! Couldn't have asked for better trainers who truly pushed us to be better coaches in a respectful environment. Lots of fun was had while honing our craft. Can't wait to begin using new skills and it's already influenced me in my day job of being a Chemistry Teacher. Thanks again Abi, Spencer, and Zach for all your help and advice this weekend!

Option 3, 3:02

Total scale
#65 power snatch
3:54

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. 

Rx 5:46

M/45/6'2"/185#

Scaled to 95#
2:29

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)

Pablo, Sarah and Greg were above average....  WAAAAAAAAAYYYYY above average!!!  Next level training (Actually 1st level come to think of it) So..., I learned I suck at Crossfit. (Thanks for that) But more importantly, I learned how to get better, and how to help others train safely and effectively. This weekend I learned how to change lives.

5:33 경택아 생일 축하한다~! 

The Indy class was awesome! Had a great time and learned a lot. Pablo, Greg & Sarah were personable, funny and overall great people! Still had my name tag on when I picked up dinner last night and had someone ask me what crossfit was! Boy, were they in for a mouthful LOL. 

95lbs, 5:07

3:09 with 80#

120717:  4:11 with 75#

57/5’8”/160

3:14 RX

Scaled 80lbs  
3:45

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?

Gem, Jeff, Kingson and Mike are amazing coaches! And translator, Kana and Paul, did their best for us. I got a lot of inspiration from the talented people. I pay my heartfelt respect and gratitude to them.

That was a great experience. Huge thank you to Pablo, Sarah and Greg for their time and attention. Learned a lot and excited to share with friends, family and athletes all over. Thank you! 

Subbed 

Dumbbell Grace - 3:30 - 40lb dumbbells

Amazing CrossFit level 2 course last weekend in "zona 0 CrossFit ,el rosario ,Tenerife".
Coaches and translaters worked really well ,making the weekend helpfull  for our future as CrossFit coaches.
Congratulations  for all the CrossFit team and participants !!

3:35 Rx (23sec PR)

All singles.

6'26'' a 50kg

Scaled 40kg
Time-5:35

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. 

Chad, Candice and Israr were so inspiring! So grateful to have them present out level 1 in Johannesburg, South Africa! 

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. 

Weekend with Pablo, Greg and Sarah was so worth it! Very knowledgable and dynamic instructors. I give them all a 5 stars!!! Thank you so much!! 

RX:4'15''.
https://youtu.be/EhkuLC5-QiQ

Pablo, Sarah, and Greg are great coaches and teachers! Couldn't imagine having anyone better to teach a crossfit class, they have a way of bringing the information to people that makes it easy to retain! It was a great class in Indianapolis! 

Pablo, Sarah and Greg are amazing coaches! Loved my Naptown group

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

Loved our workshop at CrossFit Naptown in Indy. Great meeting everyone and receiving so much knowledge from Pablo, Greg, and Sarah. Aaaand I don’t know why I’m not looking at the camera in our pic!! 😂

Todd and Tefy were absolutely amazing this weekend at L2 in Tampa. I'm sore as hell, but every ache and pain is worth the knowledge, instruction, and practice they provided! 

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.

Joe D., Jessica P., and Brian C. were outstanding coaches demonstrating a vast amount of knowledge and expertise!   The host site CrossFit KMC in Monticello IL was a great too.  I took the course to learn more about myself and the CrossFit methodology.  I recommend the course to anyone wanting to learn more about themselves and CF!

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

Pablo, Sarah, and Greg were amazing!! Thank you guys for making this weekend fun and educational! Thank you guys for enhancing my love for Crossfit and it’s community! Also, a huge thank you to Naptown Fitness for hosting us this weekend!