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Tuesday, June 11th, 2013 - KB snatch, Pull-ups
Posted: 11 June 2013 09:43 AM   [ Ignore ]   [ # 31 ]
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AM
50yard Sled Push
2 x 25kg
8 x 35kg

PM
Back Squat 4x12
During 3-5 min rest period, perform 10 single leg box jumps (5 RT/ 5 LT)-15.5”
40kg
Romanian Deadlift 4x12
40kg

Feeling beat up and sore, burning pain in shoulder/neck area so no overhead movement, having a light week.

Mobility

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F/ 38/ 60kg/ 5 6”

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Posted: 11 June 2013 09:54 AM   [ Ignore ]   [ # 32 ]
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21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1 pood
Right-arm Kettlebell snatch, 1 pood
Pull-ups

6:55

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M/37 /6’1” 195

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Posted: 11 June 2013 10:04 AM   [ Ignore ]   [ # 33 ]
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JohnStJohn - 11 June 2013 09:35 AM
Murph99 - 11 June 2013 09:22 AM

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood (sub’d 45lb KB)
Right-arm Kettlebell snatch, 1.5 pood (sub’d 45lb KB)
Pull-ups

09:52.0

$O: DB OH Presses: 30 lbs., 35 lbs., 40 lbs x 20, x 10, x 8, respectively

Awesome job:

To answer your question about the weight choice, my experience comes from a pretty high level Crossfit Trainer and some posts by some of the Coach level crossfit coaches.  The choice of weight should always be the one that allows completion of the exercise with proper form.  This bugger seems to have ranges from 8 min for the stupendous awesome badasses to about 14 min at least on the main site.  Looks like you chose a good weight if you were able to do good form through the full range on the snatches.  If it felt light and easy especially on the sets of 9 during the drop to the snatch and stand back up then you probably should’ve jumped up to the 55 and keep that in mind fo rnext time.

J

Thanks for the advice; the 45lbs KBs were very challenging for the snatches. I was able to keep good form, but could not complete the sets unbroken except for the 9 rep sets and the right arm 21. My left arm seems to be a little bit weaker than my right. I am definitely glad I used the KB over the dumbbells. It seemed to be more of a challenge at the top of the snatch to control the weight. I did some warm up reps w/ 20 and 30 lb dumbbells, and 35 and 45 lb kettle bells before I started the WOD to get a feel for the weight/ movement. thanks again for the help!

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 11 June 2013 10:16 AM   [ Ignore ]   [ # 34 ]
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TUE 06112013 SDHP, PUSH JERK
Puppies
15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 35 pounds
Push jerk, 35 pounds
Time:  10:50
WU HNR/Incline pushups/squats/stretch
WD Stretch

cheese

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Dawn T

F/52/5’6”/125#/6028 ft elevation
1st WOD 07042012
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Posted: 11 June 2013 10:53 AM   [ Ignore ]   [ # 35 ]
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130611 Outlaw workout

Warm up:
5 min DROMs
Burgener warm-up

BB Gymnastics:
12 minutes to establish a 1rm Power Snatch.
150#

Metcon:
3 rounds for time of:
30 KB Snatch + OH Lunge 24/16kg (15L/15R) (50#DB)
40 Double-Unders
Time: 20:25

Haven’t done a metcon this long in a while. Maybe it’s because my primary focus has been on strength and not conditioning over the last couple months, but this one hurt. Bad.

DB snatches were fine, it was the OH lunge movement that took me to the suck and kept me there.

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Current#: 206


CF DOB 05/25/10

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Posted: 11 June 2013 11:09 AM   [ Ignore ]   [ # 36 ]
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130611
The Porch:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1 pood (35 pounds)
Right-arm Kettlebell snatch, 1 pood (35 pounds)
Pull-ups

B/I: 1.5 miles

Time: 11:45

C/O: 1.5 miles

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You are not a beautiful or unique snowflake.

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Posted: 11 June 2013 11:20 AM   [ Ignore ]   [ # 37 ]
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Are guys (gals) doing this with a squat snatch, or muscle snatch?  That mobility thing comes a knockin’ again if we’re squat snatching.

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M 52/5’10”/180

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Posted: 11 June 2013 11:24 AM   [ Ignore ]   [ # 38 ]
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loon - 11 June 2013 11:20 AM

Are guys (gals) doing this with a squat snatch, or muscle snatch?  That mobility thing comes a knockin’ again if we’re squat snatching.

I did this as kind of a power snatch.  In other words, a bit of a rebend, but not full squat depth.  Typically if it the WOD doesn’t give explicit instruction it is left to our discretion.  Mobility would have been an issue for me as well.

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Posted: 11 June 2013 11:48 AM   [ Ignore ]   [ # 39 ]
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Complete as many rounds as possible in 20 minutes of:
Row 250 meters
25 Push-ups

7 Rounds + 250m

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41/M/5’8”/205

Fill it up again! Fill it up again! Once it hits your lips, it tastes so good!—Frank the Tank

As-fast-as-possible always carries a requirement of “with proper form and full range-of-motion”.  Many people forget this and I see people at my affiliate who cheat movements just to get a few seconds faster on a WOD.  Do you know what they won for their awesome time?  Nothing.—tulatel

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Posted: 11 June 2013 11:52 AM   [ Ignore ]   [ # 40 ]
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Buy-In:
Foam Roll quads/hips/low back/lats
Monster walks with hip circle

1 1/4 Front Squats:
165,175,185,195,205

10 rounds:
Row 200m
Rest 1:00

38.1+40.4+39.9+40.9+40.6+41.1+42+41.1+40.7+40=6:44.8

Cash-Out:
1:00 KB Hump
2:00 Seated Twist
2:00 Pigeon Pose

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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: 11 June 2013 12:10 PM   [ Ignore ]   [ # 41 ]
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21-18-15-12-9-6-3
SDHP 45lb
Push Jerk 45lb

8:41

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M/50/5’9’‘/205

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Posted: 11 June 2013 12:29 PM   [ Ignore ]   [ # 42 ]
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run 4.8 miles
90 min power vinyasa yoga class

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There are no shortcuts to any place worth going.
F/33/5’4”/123

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Posted: 11 June 2013 12:31 PM   [ Ignore ]   [ # 43 ]
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DROMS

TUESDAY 130611

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Time - 8:52

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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: 11 June 2013 12:50 PM   [ Ignore ]   [ # 44 ]
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Mike D - 11 June 2013 11:24 AM
loon - 11 June 2013 11:20 AM

Are guys (gals) doing this with a squat snatch, or muscle snatch?  That mobility thing comes a knockin’ again if we’re squat snatching.

I did this as kind of a power snatch.  In other words, a bit of a rebend, but not full squat depth.  Typically if it the WOD doesn’t give explicit instruction it is left to our discretion.  Mobility would have been an issue for me as well.

Thanks Mike - I think I’ll stick with power snatches as well.

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M 52/5’10”/180

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Posted: 11 June 2013 01:01 PM   [ Ignore ]   [ # 45 ]
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Sunday 130609 Pack
Warm Up: 2k on rower

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 30 lb
Push jerk, 30 lb
Time: 10 ish
Cool Down: 2k on rower
Felt sluggish but after a grass volleyball tournament I’m not surprised. Definitely had to break up the first few rounds.
After following this site for a good 9 months (previously followed CFMoms site through both pregnancies), I decided I should start recording my times even if I don’t like them. Perhaps it will help me to stay on track and find out if I am actually improving. I’m not the best at remembering to log my times, but here goes!

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