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Monday, June 30th, 2014 - Snatch variations
Posted: 29 June 2014 04:30 PM   [ Ignore ]
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MONDAY 140630

Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

Post loads to comments.

Compare to 131106.

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.

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

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Craig Massey


“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

“CrossFit is not dangerous.
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.”
BlueBugofJustice - 18 August 2009

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Posted: 29 June 2014 04:31 PM   [ Ignore ]   [ # 1 ]
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Last time out GD scaled this as:

Garddawg - 03 October 2011 07:03 PM

Like any of these types of WODs anyone can do them.  Scaling is according to your technique and ability.

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Craig Massey


“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

“CrossFit is not dangerous.
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.”
BlueBugofJustice - 18 August 2009

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Posted: 30 June 2014 04:26 AM   [ Ignore ]   [ # 2 ]
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20140630 Mon
“Wyk”
Heavy Puppy
4 rounds for time:
65-lb. front squats, 5 reps
9 beginner rope climbs
Run 400 meters with a 25-lb. plate
18:03
Still have a sore wrist, didn’t want to stress it.

RIP Hero.

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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: 30 June 2014 05:04 AM   [ Ignore ]   [ # 3 ]
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W/U
1k row
stretch
handstands
3x Samson, shoulder pass

Back Squat
10 x 45, 5 x 95, 5 x 135, 3 x 145, 1 x 155
3 x 175
10 x 45

140628
WYK, RIP thank you for your service
Pack, light
4 rounds for time:
13595-lb. front squats, 5 reps
15-foot rope climbs, 3 ascents3 sets of 4 unbroken towel pullups
Run 400 meters with a 25-lb. plate
18:42

$o
headstands

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 30 June 2014 05:21 AM   [ Ignore ]   [ # 4 ]
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Active Rest Day

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Posted: 30 June 2014 05:51 AM   [ Ignore ]   [ # 5 ]
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Wed Jun 18th
workout 140612

Amrap 15 minutes
15 foot Rope climp (2 ascents)
20 wall ball shots, #20
row 300m

3 Rounds + 1 ascent rope

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“If I’m not back in 5 minutes, just wait longer.”  -Jim Carrey/ Ace Ventura
M/29/6’0/187

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Posted: 30 June 2014 07:09 AM   [ Ignore ]   [ # 6 ]
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Tabata

Before: 500m row, 2x bear crawl, 25# plate lunges, pushups

MOW: squat holds 20kg 2x:30 with :30 rest

S/T: back squats
45x5, 135x5, 185x3, 205x2
225x5, 235x5, 240x4, 245x4

Tabatas (fewest reps except row)
Row total calories 66
Squats 11
Pullups 3
Pushups 8
situps abmat 10

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The obstacle is the path. - Zen proverb
m/49/6’1”/200
Yup, that Jeesh

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Posted: 30 June 2014 07:22 AM   [ Ignore ]   [ # 7 ]
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10 x (2 box squats cada 60 s) 155 lbs

then

3 rounds for time of:
25 sit-ups
95 lb. clean and jerks, 5 reps

4:35

then

3 x 5 x 115 lbs incline bench press
3 x 10 (each) x pistol trainning (trx assitance)

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M/44/6ยด/185
CF since 08/01/2013

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Posted: 30 June 2014 07:25 AM   [ Ignore ]   [ # 8 ]
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Monday 140630 5:05 am   82 F 40% humidity (outside)  86 degrees in garage with cooler and fans on. 

WU:  3 rounds of:  Samson Stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 Sit-ups, 15 good-mornings w/45 pounds, 10 Strict pull-ups, 10 dips.  =  20:00

SWOD: 
Back Squat :  125 x 10,  165 x 5,  185 x 5,  195 x 5,  205 x 5    
High Rep BS:  135 x 13

Performed all sets as E3MOM every 3 minutes.
$0:  Strict push ups   15 - 15 - 15   last set broken 8-2-2-2-1

Not bad today, Back Squats were equal to my last session a month ago - so I haven’t lost too much from all the down (lazy) time this month.  205 x 5 was a bit of a tough set but I managed to complete it. 
I’ll be back up to regular strength again soon.

Special thanks to my wife for pushing me out of bed at 4am to get up and work out.  grin 

Have a great day everyone!

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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: 30 June 2014 07:33 AM   [ Ignore ]   [ # 9 ]
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Morning all.  Lea Ann opted for 1 mile run. she called it Granny shuffle. She said it was over 16 minutes. LOL  Good effort Wife.  I went for the Hike portion of my old workout behind willow springs raceway.  I was very happy my legs felt so strong going up. The 1 mile 90 lbs. sled drags paid their dividends today. I haven’t climbed the hill for over a year since Lea Anns shoulder injury.  My weight and gear weight totaled 289 lbs. for this climb. about 20 lbs. more than I’m used to. Pretty happy overall.  Have a great day folks wink

Video of 1st portion of hike   http://vimeo.com/99547078  battery ran out on camera oh oh

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 30 June 2014 07:46 AM   [ Ignore ]   [ # 10 ]
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David J H - 30 June 2014 07:25 AM

Monday 140630 5:05 am   82 F 40% humidity (outside)  86 degrees in garage with cooler and fans on. 

WU:  3 rounds of:  Samson Stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 Sit-ups, 15 good-mornings w/45 pounds, 10 Strict pull-ups, 10 dips.  =  20:00

SWOD: 
Back Squat :  125 x 10,  165 x 5,  185 x 5,  195 x 5,  205 x 5    
High Rep BS:  135 x 13

Performed all sets as E3MOM every 3 minutes.
$0:  Strict push ups   15 - 15 - 15   last set broken 8-2-2-2-1

Not bad today, Back Squats were equal to my last session a month ago - so I haven’t lost too much from all the down (lazy) time this month.  205 x 5 was a bit of a tough set but I managed to complete it. 
I’ll be back up to regular strength again soon.

Special thanks to my wife for pushing me out of bed at 4am to get up and work out.  grin 

Have a great day everyone!

Good job My friend wink

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 30 June 2014 08:58 AM   [ Ignore ]   [ # 11 ]
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OPG57 - 30 June 2014 07:46 AM
David J H - 30 June 2014 07:25 AM

Monday 140630 5:05 am   82 F 40% humidity (outside)  86 degrees in garage with cooler and fans on. 

WU:  3 rounds of:  Samson Stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 Sit-ups, 15 good-mornings w/45 pounds, 10 Strict pull-ups, 10 dips.  =  20:00

SWOD: 
Back Squat :  125 x 10,  165 x 5,  185 x 5,  195 x 5,  205 x 5    
High Rep BS:  135 x 13

Performed all sets as E3MOM every 3 minutes.
$0:  Strict push ups   15 - 15 - 15   last set broken 8-2-2-2-1

Not bad today, Back Squats were equal to my last session a month ago - so I haven’t lost too much from all the down (lazy) time this month.  205 x 5 was a bit of a tough set but I managed to complete it. 
I’ll be back up to regular strength again soon.

Special thanks to my wife for pushing me out of bed at 4am to get up and work out.  grin 

Have a great day everyone!

Good job My friend wink

Thanks Guy. 
Sounds like your hike was a fun one.  wink

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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: 30 June 2014 10:13 AM   [ Ignore ]   [ # 12 ]
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140624

Pack
3 rounds for time of:
40 squats
30 back extensions
20 push-ups

Time: 8:49

squats and push-ups all unbroken.  BEs broken 25-5, 15-9-6, 12-9-6-3

Preceeded with:

Press:
85x5
105x5
125x4 (didn’t attempt 5th rep)
115x5

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M 52/5’10”/180

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Posted: 30 June 2014 10:16 AM   [ Ignore ]   [ # 13 ]
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Snatch complex. Run, KTE, KB swings.

Warmup
Mobility
Lunges

Buy-in
Recon Ron, 6 pull-ups: 5-1. 5 is a new PR.

Snatch complex, 5 reps at challenging weight with good form.
1 power snatch
1 hi-hang power snatch
1 above knees squat snatch

Result: 25 kg. One of those reps was slightly above parallel at the squat snatch.

AMRAP 8 minutes
200 m run
10 v-ups
10 KB swings (American), 16 kg

Result: 3 rds + run + 3

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 30 June 2014 11:26 AM   [ Ignore ]   [ # 14 ]
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3 RFT

40 SDHP 32 lbs
40 sit ups
20 pull-ups (35.5 lb assist)

19:46

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F/32/5’5”/128lbs

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Posted: 30 June 2014 11:59 AM   [ Ignore ]   [ # 15 ]
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warm up
MOBs

Lift
cDL
[7@135;5@185;3@235;12@255 warm up]
Attempt 9-6-3reps @270; done (2min b/w sets)
Debrief-  Felt super light today.

10min REST, then…

WOD (MODIFIED & SCLAED BrandX 6/30/2014)
50 slam ball, 20#
3x: 1min plank & 15 hanging power snatch, 75#
50 slam ball, 20#
TOTAL TIME=11:34 (1:32/2:25/2:52/2:53/1:42)

HPS were all 10,5.  No breaks on any other movements.

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45yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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