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Tuesday, December 11th, 2012 - Dumbbell snatch, Sprint - 2012 CrossFit Games Regional: Individual Event 3
Posted: 10 December 2012 06:08 PM   [ Ignore ]
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Tuesday 121211

2012 CrossFit Games Regional: Individual Event 3

Four rounds for time of:
100 pound Dumbbell snatch, 10 reps
200 foot Sprint

Post time to comments.

Compare to 120505.

WOD Demo with Gretchen Kittelberger and Christy Phillips

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.

The mainpage of CrossFit directs new people here for help getting started CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Answers to frequently asked questions can be found in the Beginners forum.

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“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

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Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
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Posted: 10 December 2012 06:59 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as RX

Women - 70

Porch
Four rounds for time of:
75 pound Dumbbell snatch, 10 reps
200 foot Sprint

Women - 45

Pack
Four rounds for time of:
50 pound Dumbbell snatch, 10 reps
200 foot Sprint

Women - 35

Puppies
Four rounds for time of:
10-20 pound Dumbbell snatch, 10 reps
200 foot Sprint

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 10 December 2012 07:13 PM   [ Ignore ]   [ # 2 ]
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Recommendations on a good sub for running sprints?  Looking at the forecast, it will most likely be raining tomorrow morning and it would be pointless to try to run such a short distance on the treadmill.

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M/33/5’11”/245#

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Posted: 10 December 2012 07:31 PM   [ Ignore ]   [ # 3 ]
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Is that a snatch per arm? both arms at once? or just one arm?

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Posted: 10 December 2012 07:59 PM   [ Ignore ]   [ # 4 ]
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Mike D - 10 December 2012 07:13 PM

Recommendations on a good sub for running sprints?  Looking at the forecast, it will most likely be raining tomorrow morning and it would be pointless to try to run such a short distance on the treadmill.

Burpees or jump rope

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

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Posted: 10 December 2012 08:20 PM   [ Ignore ]   [ # 5 ]
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Magdawg2020 - 10 December 2012 07:59 PM
Mike D - 10 December 2012 07:13 PM

Recommendations on a good sub for running sprints?  Looking at the forecast, it will most likely be raining tomorrow morning and it would be pointless to try to run such a short distance on the treadmill.

Burpees or jump rope

How many?

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M/33/5’11”/245#

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Posted: 11 December 2012 01:10 AM   [ Ignore ]   [ # 6 ]
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Warn up,

Shoulder mobility and strength work,(Physio)
3X10 squats
hip mobility

Row 5K

Time 21’ 54”

Never done a row that long before, phew!. Hurt my ass as well, LOL

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 11 December 2012 01:56 AM   [ Ignore ]   [ # 7 ]
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11.12.12
CFWU
Five rounds for time of:
60kg Deadlift, 7 reps
30 Squats
7 Handstand push-ups (bridged)

time: 7:15

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http://vb2448.blogspot.com.au/

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Posted: 11 December 2012 03:07 AM   [ Ignore ]   [ # 8 ]
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Warm up: shoulder mob and MU practice

WOD 121207 (Pack)
30 OHS 30kg,
3 MU + 8 jumping MU (rings at forehead height),
20 OHS 30kg,
10 jumping MU

Time: 8:52

Lost time as I was trying full MUs - first 3 done as singles, a few failures on the 4th and a couple of failures attempting a full MU on second round

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M/47/80kg

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Posted: 11 December 2012 04:08 AM   [ Ignore ]   [ # 9 ]
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Not quite Porch
Four rounds for time of:
75 pound Dumbbell snatch, 10 reps
200 foot Sprint (4 x 50ft) shuttle runs)

7:29

It wasn’t raining after all, only a bit wet. I ended up doing shuttle runs in my back yard.  I had the option of 70# or 80# so I chose 70, which was a good weight for me, I think.  The only annoying bit is that I have the spiral locks for dumbbells and they kept coming loose.  I’d like to get a nice set of hex dumbbells at some point.

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M/33/5’11”/245#

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Posted: 11 December 2012 04:54 AM   [ Ignore ]   [ # 10 ]
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DL/Squat/HSPU

Warmup: 25 min of spin class
Std. Warmup x2

Pack
Five rounds for time of:
135 pound Deadlift, 7 reps
30 Squats
7 Handstand push-ups

Time: 10:31

Was shooting for sub-10, but the squats got the better of me. Don’t know if it was the spinning or what, but I felt tired already! Great workout though.

Cashout:
Forearm Curls (4 Sets, 65lb)

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Run with the big dawgs…
M 25/5’9”/153lbs
Std Warmup (Crossfit Modded): Samson Stretch, OHS Broom, GHD Situp (x8), Back Ext 35lb (x8), Pullups (x6), Dip (x4) [occasional sub of Ring MU Progressions for PU/Dips]
Max: Weight (Reps)
Back-Squat: 235 (2)     
Front-Squat: 190 (1)     
Deadlift: 240 (1)     
Power Clean: 145 (1)
Hang Clean: 135 (3)     
Hang Snatch: 110 (2)       
Push Jerk: 130 (3)
OHS: 125 (3), 135 (1)
“Fran” (Pack) - 3:44

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Posted: 11 December 2012 05:08 AM   [ Ignore ]   [ # 11 ]
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FRIDAY 121130

Pull-ups 1-1-1-1-1 reps

I don’t have the streght to do sets of 3 yet, and i don’t have the rubber bands to support.
Bodyweight=200 pounds

CFSB

Warm up to shoulder press
One set of 3 with 100 pounds. (1rm max=133pounds)

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If jou dont stop trying you can never fail!

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Posted: 11 December 2012 05:09 AM   [ Ignore ]   [ # 12 ]
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121205

Clean 3-3-3-3-3-3-3 reps

Post loads to comments.

95-115-135-145-145-145-145

145 is where my form started breaking down, so stayed there and worked on tightening it up.

followed this immediately with todays WOD below.

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M 52/5’10”/180

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Posted: 11 December 2012 05:10 AM   [ Ignore ]   [ # 13 ]
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121211

Pack
Four rounds for time of:
50 pound Dumbbell snatch, 10 reps
200 foot METER Sprint

Time: 7:50

I didn’t realize until just now as I was typing this that it was supposed to be a sprint of 200 FEET.  That’s different.  Not sure how that changes the metcon and the time - but I guess the idea would have been to run harder.  Runs were done on dreadmill at 6 min/mile pace.  Snatches I alternated hands each round, first round all 10 left, second round all 10 right, etc.  All sets unbroken.  Next time go heavier (and run shorter!).

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M 52/5’10”/180

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Posted: 11 December 2012 05:32 AM   [ Ignore ]   [ # 14 ]
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ten dumbell snatchs, is that ten each arm? or 5 each arm?

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Anthony Logan
26/M/160LB
JBCHS, Charleston, Sc

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Posted: 11 December 2012 05:40 AM   [ Ignore ]   [ # 15 ]
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a.logan06 - 11 December 2012 05:32 AM

ten dumbell snatchs, is that ten each arm? or 5 each arm?

The demo video has them alternating arms each snatch, so I assume that is the preferred method.  Video wasn’t posted when I checked last night, so I assumed if it didn’t say alternating not to alternate.  I assumed wrong.

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M 52/5’10”/180

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