CrossFit | 210816
Monday

210816

Workout of the Day

49

Isabel

30 snatches for time

♀ 95 lb. ♂ 135 lb.

Post time to comments.
Compare to 200210.


Scaling:
Isabel is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 7 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically. Increasing the load, like in the video, may be appropriate for a few advanced athletes, but most should keep this lighter in order to finish quickly.

Intermediate Option:
30 snatches for time

♀ 75 lb. ♂ 115 lb.

Beginner Option:
30 snatches for time

♀ 35 lb. ♂ 55 lb.

Workout Demo: Heavy Isabel

2
isabel
Watch

Comments on 210816

54 Comments

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Jeff Chalfant
September 6th, 2021 at 7:07 pm
Commented on: 210816

4:55 rx’d (singles with breaks every 5 reps)

Warmup was minimal: some pass throughs, sots press, then sets of 5 power snatch at 75

95 115 125, then 3 at 145...1 at 135

Did this one in street shoes today. Felt strong today especially in the shoulders and elbows...




182/42/176cm

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Mario Cruz
August 31st, 2021 at 2:06 am
Commented on: 210816

Rx


5:18

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Courtney Guthrie
August 29th, 2021 at 8:02 pm
Commented on: 210816

3:23 s

65#


I went 5-5-5-5-5-3-2 with 5-15 second rest in between.


F/24/5’5/140

CrossFit AFK

(edited)
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Juanjo Ramos Peña
August 26th, 2021 at 2:33 pm
Commented on: 210816

This is my girl RX


2:14

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Ralph Keeley
August 26th, 2021 at 5:06 am
Commented on: 210816

M/35/6'/175#


4:13 Rx (00:11 PR)

(Set of six to start, then doubles until final six reps)


Deo gratias

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Chin-Sheng Chou
August 26th, 2021 at 1:37 am
Commented on: 210816

RX, 3:10

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Leonel Manzilla
August 24th, 2021 at 8:24 pm
Commented on: 210816

Male Rx 23y 175cm 82kg


ISABEL 135#

5:25


Did every snatch as singles, 2 fails tho


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Dan Morris
August 24th, 2021 at 6:51 pm
Commented on: 210816

Scaled to 95lbs:


4:10


42 / 6’0 / 190

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Jeffrey Howard
August 23rd, 2021 at 10:07 pm
Commented on: 210816

M/25/5'8"/155lb

CrossFit AFK


8:30 - Rx (wrist and elbow are bugged from work)

On 200715 - 6:36 and felt okay. Was hoping for a PR today but not even close. Next time.

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Tassio De Souza
August 20th, 2021 at 2:42 pm
Commented on: 210816

2'45" - 40 kg

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Dan Kremer
August 18th, 2021 at 11:54 pm
Commented on: 210816

4:15 Rx’d

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Az Native
August 18th, 2021 at 6:13 pm
Commented on: 210816

3:58 at 95, last was 5:05 at 95, 5:37 at 105. Felt good, Steady one at a time, split 12,20,26,30. Gonna have to go back up to 105 or 115 next time.

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John Clarke
August 17th, 2021 at 4:38 pm
Commented on: 210816

Subbed Grace:


4:18 @ 105lbs


Compare: 3:50 @105

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Lincoln Kerger
August 17th, 2021 at 2:40 pm
Commented on: 210816

95#

3:23


Don't have my compare to time, but I think this was better.

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Jeffery Powell
August 17th, 2021 at 1:10 pm
Commented on: 210816

5:12.78, beginner. Next time try intermediate.

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Randy Crooker
August 17th, 2021 at 12:49 pm
Commented on: 210816

95# 3:18


compare to 2/10/2020

80# 3:45

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Sam Meixell
August 17th, 2021 at 11:38 am
Commented on: 210816

95# - 3:25


(-0:53 from 200210)

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Byron Hills
August 17th, 2021 at 2:57 am
Commented on: 210816

7:10 w/75#

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Talon Sprouse
August 17th, 2021 at 1:29 am
Commented on: 210816


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Talon Sprouse
August 17th, 2021 at 1:28 am
Commented on: 210816

115…4:06

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James Gentile
August 17th, 2021 at 12:10 am
Commented on: 210816

Intermediate scale, so 115 lbs.


5:15.

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Troy Bruun
August 16th, 2021 at 10:39 pm
Commented on: 210816

1:59


30 PSN (75lbs)

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Michael Witous
August 16th, 2021 at 10:34 pm
Commented on: 210816

M/60/185

#95

3:45

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Sam K
August 16th, 2021 at 10:17 pm
Commented on: 210816

Rx

2:51



M/30s/225lbs


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Fabien Deneuville
August 16th, 2021 at 9:45 pm
Commented on: 210816

4'17" at 44kg, using "small" home weightlifting bar

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Steve Day
August 16th, 2021 at 9:28 pm
Commented on: 210816

scaled to 95lbs


2:58

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Antonio Alves
August 16th, 2021 at 9:23 pm
Commented on: 210816

Modified: "IsaDumbell"

--

60 single-arm dumbbell snatches w/ 12,5 kg DB, alternating sides every 15 reps.

SCORE: 6'22''

--

Practiced snatches with broomstick to warm up / cool down.

5 km easy run in the early morning.

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Jim Rix
August 16th, 2021 at 9:10 pm
Commented on: 210816

Scaled to 75# and squat snatches.

5:10

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YooSik Kim
August 16th, 2021 at 9:07 pm
Commented on: 210816

2013 恨풀이

For time:

100 squats

100 ring-dips

100 pistol alt

100 DB hang snatches alt 22.5kg

-23:40


이렇게 하니 겨우 목표안에 끝나네요.


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Joe Conradi
August 16th, 2021 at 8:31 pm
Commented on: Workout Demo: Heavy Isabel

Scaled to 2x45#DBs:

1:56

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Brian Louchis
August 16th, 2021 at 8:18 pm
Commented on: 210816

4:14

115 lbs

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Benjamin Schill
August 16th, 2021 at 8:03 pm
Commented on: 210816

M/43/6’3”/215

4:07 rx’d per an (PR?!… seems unlikely as I’m a bit deconditioned)


prev:

M/34/6'3"/200

4:59 rx'd (PR)... Pwr snatches

Prev 11:01 all sq snatches

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Coastie Nick
August 16th, 2021 at 7:55 pm
Commented on: 210816

Intermediate scale @ 115#: 4:22 (PR)


200210: 5:14

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Morgan Greene
August 16th, 2021 at 6:58 pm
Commented on: 210816

95#: 3:25

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Charlie Pokorny
August 16th, 2021 at 6:55 pm
Commented on: 210816

4:55 Rx'd

23 second PR!

m/53/5'11"/200#


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Jim Rix
August 16th, 2021 at 9:08 pm


(edited)
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James Gentile
August 17th, 2021 at 12:11 am

Nice work Charlie!

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Aj Hanson
August 16th, 2021 at 6:04 pm
Commented on: 210816

135# RX


10:42


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Greg Fairbanks
August 16th, 2021 at 4:21 pm
Commented on: 210816

95# power snatches

4:42


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Scott Lobenberg
August 16th, 2021 at 4:14 pm
Commented on: 210816

4:54 95#

(edited)
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Michael Arko
August 16th, 2021 at 1:32 pm
Commented on: 210816

Short on time, scaled way down to 75lbs.

2:45

Crazy time! Scale was too low.

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Charles Meyers
August 16th, 2021 at 1:29 pm
Commented on: 210816

Isabel

30 snatches for time

95 lbs 4:15

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Christian Simpson
August 16th, 2021 at 1:15 pm
Commented on: 210816

Today: 105# 5:56

7/15/20: 95# 3:25

2/10/20: 95# 6:33

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Jonathan Elmore
August 16th, 2021 at 1:00 pm
Commented on: 210816

4:33 95lb first time doing Isabel. I took my time way too much. Will definitely revisit.

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Chris Sinagoga
August 16th, 2021 at 4:25 pm

Hey that's good for a first time, though. The short sprint ones are difficult to gauge the first time because sometimes burning out is a concern. But if you die out, no biggie! Just come out in a sprint.

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Nicole Deaver
August 16th, 2021 at 12:11 pm
Commented on: 210816

Scaled to 65#

4:13


Compare to: 4:08 (65#) (PR)


I almost want to try again since I was so close to my PR.

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Chris Sinagoga
August 16th, 2021 at 4:23 pm

Dang right there Nicole! You got it!

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Stacey Thompkins
August 16th, 2021 at 9:19 am
Commented on: 210816

M/46/6'2"/180#


Scaled to 95# the rest as rx'd

2:05

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Martin Power
August 16th, 2021 at 6:53 am
Commented on: Workout Demo: Heavy Isabel

Good skills, especially Kelly. There's an aim for myself 145lb in 4:44.

(edited)
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QiHui Xing
August 16th, 2021 at 3:14 am
Commented on: 210816

210816 RX:5'23''.https://youtu.be/Uz7aqIocw1Q

200210 RX:4'15''.https://youtu.be/EhkuLC5-QiQ

(edited)
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Steven Thunander
August 16th, 2021 at 2:11 am
Commented on: Workout Tips for 210816

Globo Scale- you have 3 options here. If with bumpers and bar do as Rxed or follow the scaling options and guidance posted. If you only have 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. Try to do this in large sets. Scale as necessary from here to preserve workout stimulus and form.


Bodyweight/no equipment sub do either 100 burpee object touches for time (6" above reach), or 30 high object jump overs for time (safety first).

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Steven Thunander
August 16th, 2021 at 2:05 am
Commented on: Workout Tips for 210816


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Matt Miller
August 16th, 2021 at 1:07 am
Commented on: Course Photos | Aug. 9-15, 2021

This weekend confirmed that I need to put my pride in my pocket and leave my ego at the door if I intend to be relentless in my pursuit of virtuosity in the art and science of helping others. There is no more accurate display of natural “Blindspot monitoring“ than having your peers and subject matter experts see what you can’t yet see in yourself. Thanks to Jason, Joe, and all my classmates at my L-2 in Nashville, TN. #coachesneedcoaches #takingcareofthecaretaker

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Chris Sinagoga
August 16th, 2021 at 12:35 am
Commented on: 210816

Champions Club Scaling Notes


RANT

So for the two girls in the back of the video, I'm wondering if they did Isabel as the first part of a two-part workout, or had a different purpose to it other than a true benchmark test. I'm saying that based on their form being pretty rock solid the entire time, and also their condition after they finished (appearing tired but not what I'd expect out of a legit sprint). They look like they both have the capacity for sub 2:10. I hope that's not disrespectful, because even at (what I perceive to be) a sub maximal effort they'd crush my time on this workout.


WORKOUT THEMES

A test of short duration/high power output. Jumping with heavy weight, stamina and endurance playing major factors in discomfort, but not really enough to warrant stopping often


MAIN DECISION

Do I want to use this as a test (go rx) or do I want to use today for a different purpose?


TECHNIQUE SCALE

Complete as many rounds as possible in 20 minutes of:

Run 200 meters

15 snatches


CONSISTENCY SCALE

3 rounds, each for time of:

30 snatches (light weight)

Rest as needed between rounds


INTENSITY SCALE

6 rounds of:

Short sprint or burpee set

5 heavy snatches

*rest as needed between rounds


INJURY SCALE

Upper-body - technique scale, just do one-arm dumbbell

Lower-body - 5 rounds of: max reps dumbbell strict press, max reps kipping knees to elbows, rest as needed between


MY STUFF

Kinda checked the box today. 5:48 with 125 lbs.


GENERAL FEAR LEVEL: 7 or 8

(edited)
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