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Tuesday, June 11th, 2013 - KB snatch, Pull-ups
Posted: 11 June 2013 01:02 PM   [ Ignore ]   [ # 46 ]
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loon - 11 June 2013 12:50 PM
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.

I used the attached wod demo from the main site and tried to mimic it (had to click the “compare to link” once to get to the date this workout was last prescribed). see link to wod video below:

http://media.crossfit.com/cf-video/CrossFit_WOD101007_NRG_KBSnatchpullup.mov

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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 01:59 PM   [ Ignore ]   [ # 47 ]
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Back Squat 3-2-2-2-1-1-1-1-1 reps
3/145#
3/165
3/185
2/195
2/215
1/235
1/255
1/275
1/285
Back felt great! Moving along

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M / 59 6’0 205 CF BD 12/09

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Posted: 11 June 2013 02:40 PM   [ Ignore ]   [ # 48 ]
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Four rounds for time of:
15 foot Rope climb, 2 ascents
100 yd Sprint
135 pound Power clean, 4 reps
100 yd Sprint
Switched some things up. I was able to test my rope climb the other day. I roughly used 7 pulls for 15 ft. So I did 14, 15 lb weighted pull ups. Still slow but much closer to the real thing than 45 pull ups for 15 ft. Also did 100 meter runs instead of 100 ft.

Time- 17:22

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M/32/6’2’‘/245# :( up from 225 a year ago.

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

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Posted: 11 June 2013 02:53 PM   [ Ignore ]   [ # 49 ]
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Packish
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 65 pounds
Push jerk, 65 pounds

11:01

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M/48/5’ 11”/220#

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Posted: 11 June 2013 03:06 PM   [ Ignore ]   [ # 50 ]
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“CrossFit Total”

Back squat, 1 rep       - 295
Shoulder Press, 1 rep   - 150
Deadlift, 1 rep         - 355

Total                 = 800

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M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 11 June 2013 03:10 PM   [ Ignore ]   [ # 51 ]
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Murph99 - 11 June 2013 01:02 PM
loon - 11 June 2013 12:50 PM
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.

I used the attached wod demo from the main site and tried to mimic it (had to click the “compare to link” once to get to the date this workout was last prescribed). see link to wod video below:

http://media.crossfit.com/cf-video/CrossFit_WOD101007_NRG_KBSnatchpullup.mov

Oh, wow. So no bend at all then.  Oops.

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M/33/5’11”/245#

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Posted: 11 June 2013 03:16 PM   [ Ignore ]   [ # 52 ]
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Puppies:
15-12 and 9 rep rounds of:
Left-arm Kettlebell snatch, 5-12 pound -12# DB
Right-arm Kettlebell snatch, 5-12 pound - 12# DB
Pull-ups (Beginner or assisted okay) - fr. standing, knees bent; small kip

5:26

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CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

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Posted: 11 June 2013 03:34 PM   [ Ignore ]   [ # 53 ]
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WU:
3 rounds of:
1 Samson stretch
5 air squats
5 sit-ups
5 back extensions
5 pull-ups
5 dips

Puppies WOD 130611
15-12 and 9 rep rounds of:
Left-arm kettlebell snatch 15 lb
Right-arm kettlebell snatch 15 lb
Pull-ups

7:44

extra: 3 x 12 dips

I think I need to up the kettlebell weight next time

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Started CrossFit on June 5, 2013!
23/M/5’9’‘/144#

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Posted: 11 June 2013 03:44 PM   [ Ignore ]   [ # 54 ]
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WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 15 GHD sit-ups, 10 GHD back extensions)


WOD - 130603
Run for 30 minutes

Post distance to comments.

4.97 km

There is a nice bike bath about a mile from my house.  I ran the mile to get there in the street against traffic (no sidewalk).  Same deal on the way back.

$O: stretching

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 11 June 2013 03:53 PM   [ Ignore ]   [ # 55 ]
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20130611 Tue

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21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 55 pounds
Push jerk, 55 pounds
12:15

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 11 June 2013 03:55 PM   [ Ignore ]   [ # 56 ]
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Pack:
35-25-20-15 and 10 rep rounds of:
Double unders (subbed tuck jumps—due to injury to hand and lack of suitable rope, not even trying DUs)
Sit-ups

9:40

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Posted: 11 June 2013 04:21 PM   [ Ignore ]   [ # 57 ]
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Run for 30 minutes

Post distance to comments.


29 laps at HS indoor track (still trying to find out how long the track is)

Time:  29:27

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M/37/5’7”/220—>206

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Posted: 11 June 2013 05:00 PM   [ Ignore ]   [ # 58 ]
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BS + 1/2 Angie

w/up 4min row + BB mobility for 15min whole body + 10 reps Pull up/ Push up/ Abmat sit ups/ OHS bar

then BS 2 x 5reps @ 75%
55x3, 65x3,70x1 - 2 x 5 reps 77.5kg 5min b/t sets.

5-10 min rest then

1/2 Angie - 8.06

Pull ups 35,5,5,5
Push ups 12,4,4,5,5,6,4,3,2,2 etc
Sit ups UB Abmat + anchored feet with 20kg dbs.
Air Squats UB

Push ups were severely lacking in endurance. Need work (along with everything else wink

C/D 10min easy row to let the nausea pass. Then BB mobility whole body.

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GOALS 2014

Complete 100km Ultramarathon - under 12hrs - 30th Aug 2014

By July 1st 2014 complete
1 RM DL @ 185kg (Unknown)
DH PU 25 reps (13 reps)
KBsn 24kg 100 reps + in 5min (unknown)

Current condition in brackets as of 24/12/2013

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Posted: 11 June 2013 05:04 PM   [ Ignore ]   [ # 59 ]
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TUESDAY 130611

The Porch:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1 pood (32 pounds)[/color]—-subbed 35 lb dumbbell
Right-arm Kettlebell snatch, 1 pood (32 pounds))[/color]—-subbed 35 lb dumbbell
Pull-ups—- broken
Time—17:38

C/O with a 5K jog with a time of 37:56

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Allday123
M/48/5’9”/212

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Posted: 11 June 2013 05:06 PM   [ Ignore ]   [ # 60 ]
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130607 - HSPU + Pull-ups + DB Snatch

Warm-up: dead-hang pull-up work. The three rounds of 15x each push-ups + sit-ups + squats

WOD: As many rounds as possible in 15 minutes of 5x handstand push-up progressions + 7x elevated beginner pull-ups + 10x 25# one-arm dumbbell snatch (alternating arms). I did 6 rounds + 5x HSPU + 7x ebpu + 4x snatch.

I was hoping for another round or two, but there was a substantial amount of time spent moving the bench around for use in the pull-ups and then out of the way for the HSPU, so I’ll take this result. Also, it wasn’t until writing this post that I realized I did DB snatches as opposed to DB squat snatches). In any case, this left me ready to pass out on the floor, so I’m satisfied.

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32/M/5’11”/240

For my CrossFit blog: http://cf.jgb146.com

For my poker strategy videosite: http://www.grinderschool.com

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