남(m)/45/171cm/95kg/220509/
Isabel/
30 snatches for time
♀ 95 lb. ♂ 135 lb.=>45kg
Post time to comments/
19분53초/
월요일 저녁와드

CFWUx2 10*45dl burgener 10*95dl 5*95 2*106 2*117
22:21
Scaled 117lbs

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

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. 

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

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

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

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)

5:33 경택아 생일 축하한다~! 

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?

Subbed 

Dumbbell Grace - 3:30 - 40lb dumbbells

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. 

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. 

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

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

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.

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