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Friday, March 22nd, 2013 - Snatch
Posted: 22 March 2013 10:19 AM   [ Ignore ]   [ # 16 ]
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Snatch

1-1-1-1-1-1-1

45 lbs - 55 lbs - 65 lbs(fail) and then decided to work on form

45 lbs x 10 reps
55 lbs x 10 reps
65 lbs x 3 reps

My shoulders are way too tight and always sore. We decided to work form through repetitions which allowed me to get more comfortable and more flexible.

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F/46/5’4”/140
Started Crossfit 13 Nov 2012

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Posted: 22 March 2013 10:38 AM   [ Ignore ]   [ # 17 ]
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TUESDAY 130319

Complete as many rounds as possible in 12 minutes of:
75 pound Shoulder press, 4 reps
75 pound Sumo deadlift high-pull, 8 reps
75 pound Front squat, 12 reps

6 rounds, 3 shoulder presses

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M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 22 March 2013 10:40 AM   [ Ignore ]   [ # 18 ]
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B/I: 1,5k row, 1 mile run, stretches, 2x(15 GHD situps, 15 back extensions, 15 squats, 7 straight pullups, 7 dips), gymnastics for shoulders

WOD:

Snatch 1-1-1-1-1-1-1 reps
115(52kg)-125(57kg)-135(61kg)-145(66kg)-155(70kg)-165(75kg)-175(80kg)PR

C/O: 50+25 situps, stretches

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M/30/5’9”(180cm)/215#(98kg)
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If it is important to you, you will find a way.
If not, you’ll find an excuse.

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Posted: 22 March 2013 11:53 AM   [ Ignore ]   [ # 19 ]
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Buy-In:

Knee hugs
Ankle pulls
Leg swings
LAX ball on glutes
Kstarr’s super squat prep
1:00 bottom of goblet squat

Day 159 of Squat Club
High Bar Back Squat 1-1-1-1-1
225,245,265,275,285
235x2,250x2,265x2

Belted up for 285 and 265x2.

6 Rounds each for time:
40m Sled Pull @ 90#
Rest 1:00

Times: 12+12+12+12+12+12=1:12s
Best was a 12.07 and worst was a 12.83.

I think that’s the perfect weight for that distance.

Will do this at least one more time with the same number of rounds and weight, then increase to 8 rounds.

Maybe 60# would be a good weight for the 60m distance.

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M/42/210#
Crossfit Birthday: 2/12/2009
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Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 22 March 2013 12:28 PM   [ Ignore ]   [ # 20 ]
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130322

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

So I somehow got my wires crossed and at the gym thought this was 3-3-2-2-2-1-1-1-1-1 (confused with the earlier C&J WOD).  So that’s what I did.  Doesn’t much matter, as I don’t work the snatch often and have no real form.

65-65-85-95-105-115-115-115-115-115

First set of 3 at 65 I was having trouble centering bar - catching it either forward or backward.  Second set felt pretty good.  Never went above 115 because my form was kinda falling apart there - not really catching very low and pressing out at the top.

Finished with 100 DUs for time - 1:52, which I think is a PR

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M 52/5’10”/180

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Posted: 22 March 2013 12:29 PM   [ Ignore ]   [ # 21 ]
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Buy In:

3:00 hamstring on box stretch

3:00 rumble roll Quads - added

2:00 pigeon stretch

1:00 bottom of the squat’

3:00 rumble roll gluts and IT band

3x

10 arm circles

1:00 banded shoulder stretching - did each arm one full minute each round

Wod:

In 6 mins

Run 600m

Max kb swings in remaining time with 53#/24kg pulled out the wrong bell used 20kg—32 swings

Rest 2 mins

In 4 mins

Run 400m

Max kb swings in remaining time got the 24kg bell out in the interval —-18swings

Rest 2 mins

In 2 mins

Run 200m

Max kb swings in remaining time w/24kg bell—- 11 swings

Cash Out:

5 mins total plank hold—-done

first two sets were 1:10sec, last two sets were :35 and 30sec, the middle 1:35 was broken into three sets but I don’t remember them.

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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

F/52yrs

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Posted: 22 March 2013 12:56 PM   [ Ignore ]   [ # 22 ]
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Warm-up
Jami, Kelly, and Marko mobility work

CFSB ME Work 2013 Cycle2 week6
PJ
[5@45;4@95;3@135;2@165;1@185 warm-up]
Attempt 3x 3reps @200; got 333 (3min rest b/w sets)
Debrief:
PJ- Belted ONLY @195.  Slight press-outs on 3rd/4th reps.

10min rest, then…

WOD
CFG OPEN 12.4/13.3
AMRAP in 12 minutes of:
150 Wall balls, 20# (10ft target)
90 Double-unders
30 Muscle-ups
3/22/2013=244=150+90+4 (mvmt splits:8:45/2:43/0:32)(50repWB splits: 2:22/3:05/3:17)

Really?

Previous:
4/17/2012=245=150+90+5 (**10ft ceiling, so ~9ft target)
(8:57/2:16/0:47)

Only Karen:
3/24/2009=8:01 (50rep splits:2:09/2:53/2:59)

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 22 March 2013 02:16 PM   [ Ignore ]   [ # 23 ]
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Snatch 1-1-1-1-1-1-1 reps
95-105-115-115(fail)-105-105-115(fail)
Pretty disappointed in my form on the heavier weight, ended up making it like a clean then a shoulder press.  So I dropped the weight and worked a lot on form.
65x5
75x5

pleased with that

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Posted: 22 March 2013 02:19 PM   [ Ignore ]   [ # 24 ]
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WU:
500 m row, 200 rope jumps, KB, handstand practice


Rx’d:

TUESDAY 130319

Complete as many rounds as possible in 12 minutes of:
75 pound Shoulder press, 4 reps
75 pound Sumo deadlift high-pull, 8 reps
75 pound Front squat, 12 reps

Post rounds completed to comments.

Results:
6 rounds + 4 Shoulder press

$O:
400m treadmill walk/jog
500m row
foam roll

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M/47/5’10”/155

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Posted: 22 March 2013 02:28 PM   [ Ignore ]   [ # 25 ]
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21 March 2013 - Games open 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

Modified to:

As many rounds and reps as possible in 5 minutes of: wall balls, 12 lb ball
As many rounds and reps as possible in 4 minutes of: double unders and
As many rounds and reps as possible in 3 minutes of muscle up developers: 1 pull & 3 dips

This format keeps the time domain the same and gives me a chance to work each part of the workout.
me: 78, 91, 10 - 179
CJL: 44, 90, 14 - 148

Richard did a different workout, for time:
40 burpees
6 turkish getups
30 burpees
6 turkish getups

16 minutes

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M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

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Posted: 22 March 2013 02:51 PM   [ Ignore ]   [ # 26 ]
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DROMS

THURSDAY 130321

CrossFit Games Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

0 rounds + 150 WB + 41 DU = 191

13 DUs better than last year.  I need to overcome my hatred for DUs and practice them!!!

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45/M/6’ (1.83m)/180# (82kg)
Crossfit Born On Date: 19 Jan 11

Hard pressed on my right. My center is yielding. Impossible to maneuver. Situation excellent. I am attacking.
—Ferdinand Foch—at the Battle of the Marne

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Posted: 22 March 2013 03:05 PM   [ Ignore ]   [ # 27 ]
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FRIDAY 130322 5:00 am start

WU: 3 rounds ; Sampson stretch (30 seconds per side), 15 overhead squats with pvc pipe, 15 abmat sit ups, 12 push ups, 15 supermans, 12 pull ups, 12 dips on dip stand.

WOD

Snatch 1-1-1-1-1-1-1

75 - 85 - 95 - 105 - 115 - 115f - 115 - 115 - 115 PR  

I missed one at 115 and it felt like my form was not right so I stayed at 115 for fear of injury or damaging my floor (no bumper plates yet).
This was my first max effort for the snatch and it showed.  I didn’t video it but I know my form is not what it should be. 
These were all power snatches because it seems once I lock my knees out then it’s hard to rebend and squat down under the bar.  Still learning. Tomorrow I plan to spend some time working on the jump and shrug to get the bar up.  I hope to be able to learn this correctly soon, time to study more Burgener videos.  I love these lifts. 

cash out
some bicep curls and upright rows

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 22 March 2013 03:10 PM   [ Ignore ]   [ # 28 ]
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Foam roller posterior chain, couch stretch, front rack mobility with band and forearm mobility

Warm-up

Complete as many rounds as possible in 12 minutes of:
75 pound Shoulder press, 4 reps
75 pound Sumo deadlift high-pull, 8 reps
75 pound Front squat, 12 reps

7 rounds + 4 shoulder press

Got plenty of sleep night before. Only coffee and aminos (6g) before WOD.  For next time: Don’t drop bar after front squat for break.  Go from front squat to shoulder press and take breather before SDHP.

Need to try to keep God from killing kittens (even when I don’t really care for cats).

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 22 March 2013 04:44 PM   [ Ignore ]   [ # 29 ]
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55.4

Warm-up
S/D-S Series
Front Squat: 45x8x2, 95x5x2
2 Front Squat @ 135# EMOM for 5:00
2 Push Press @ 95# EMOM for 5:00
25 DU + 2 MU

CrossFit Games Open 13.3
12:00
150 WB
90 DU
30 MU

Result: 240 reps (finished DUs at 11:59)
16 rep improvement over last year. WBs were about 0:20 slower than last year at 9:30. Too many breaks all around. Was trying to keep steady without spazzing out.

Then,

3x Max PU
2:00 rest between rounds
21-15-12

2:30 Bottom of Squat
1:00 Downward Dog
1:00 (each leg) Hip Capsule Mobility
1:00 (each leg) Pigeon Stretch

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 22 March 2013 05:05 PM   [ Ignore ]   [ # 30 ]
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Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

65-75-95f-95-115-125P-125P

Failed on the first 95 because the weight was too far forward, 2nd one was slightly back but felt like my best one. 115 feet were to far apart, 125 went power. To me this lift is almost like a meditation and needs complete silence and mental focus.

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M/48/5’ 11”/220#

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