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John Welbourn, CrossFit Games 2008 - video [wmv] [mov]
Oh boy, here it goes! Been working on my Olympic Lifts.. BRING IT!
Oh, p.s. running 5K stinks!
Alright, now we're pushing weight.
bring it baby... bring it.
I love 5Ks.
Anyone know of a good alternative to this? I have no access to any equipment.
Wow! Way early post. Thanks, Lauren.
No equipment at all? Dumbbells/kettlebells would have been my first choice. Otherwise just try and snatch odd objects. You might have to settle for Clean and jerk though, as most odd objects don't lend themselves to be gripped correctly for the explosiveness of the snatch.
I love a good snatch...
this post was right early..
What kind of dressing goes with a Sevan Tossed Salad? Nevermind...Italian of course.
Wow, I just gave myself the Hee-Bee-Gee-Bees... and I vomited a little.
For those who remember..
It's MOTHER F#@KING Oly Lift day!
CCTJoey- Lol.. Nice. How's the family bro?
holy early post, thanks lauren!
"He just ate your.." I almost spit my water on to the computer screen!
The Games are going to be SICK! Wish I was still out there on the Left Coast.
All is good. The man-cub is an ornery critter and keeps his mom busy.
I am waiting for surgery on my shoulder from that accident I mentioned. Fighting a bad heel spur/plantar fasciitis as well, but my Total numbers are closing in on 1000 even with the bum shoulder, so I will take what I can get.
How is prep for the pipeline going?
Love it. SUPER early posts are awesome. Might even do this one tonight.lookin for a new PR.
this is my first day on crossfit.com and i want to know if the workout of the day the only thing you do for the particular day?
Was reading yesterday's comments and felt I had to give a shout out to Colin Davis. I'm originally from Lafayette, In and a some friends and I made a road trip down to Floyd's Knobs after we saw it's name on a napkin at Arni's Pizza and decided to visit just so we could say we've been to the place that appears to be named after a man's junk. Ha-ha. Those silly Hoosiers and what they do for fun. :)
that is the craziest thing ever, i'm from floyds knobs, in, and just registered on crossfit.com and the very 1st post i read is about my hometown, that's whack!!!
I smell Linda on the horizon :)
John Welbourn is a former Philadelphia Eagles Right Guard and also right guard for the kansas city cheifs. He really dropped weight...fat that is.
#18 Me Too!!!
Lets see if i can finally get 225# on my snatch.
I know this John guy is going to get top 10.
Oh and mark my words.
My workout partner Matt Murski will win the games.
I am on day 3 of rest days. Without planning in advance, since January, at every 3rd month I can tell I really need a rest. Feeling totally beat up, everything hurts, DOMS last for days, hungrier than ever, and dream/nightmares occur a lot, and I become vulnerable to all the colds, flu's etc. So, some rest was taken starting Saturday. Not a favorite for me but already feeling a million times better. Likely will hit the gym tomorrow.
Extra early post!
#15 Yes, normally after the warm up if you do the WOD to standard that is all you do for the day. Some people add, but the norm is to do the warm up, WOD and call it good. Go the the FAQ link and you should find all the answers you need there.
Snatch is the most difficult technique lift for me. I have only done CF three months and never snatched before. I have watched the video a lot, any other advice would be welcome. Thanks a lot.
This is gonna be awesome!
Has anyone thought of a webcast of the Games. I know that those not able to be in California for the games would be glued to their computer screens. Who knows, maybe it could be a great way to witness to the population.
I know your pain bro.. 2 surgeries on my Right shoulder. That's strong work to be pushing a grand on the Total while having a bum shoulder.
The knees doing better. Finning,but not too hard. Turning 2000yds 2 or 3 times a week.
What's the Man Cubs Total score?
"He just tossed your salad."
I think that is the best line I've heard on any of these videos. Right up there with "Do you think I should put a shirt on? NO!"
Nice video. I was in John's group at the Level 1 Cert. in Santa Cruz. Pretty laid back dude from what I saw. He's got a serious shot to win the games just based on his CFT.
thanks for the early post, we love it on the east coast. took today off, hopefully i'll double up tomorrow with the 5k, I'm not going to get any better at running without running.
thanks for the early post, love it on the east coast.
Did the team workout from the video a couple of days ago with Justin at DPL Crossfit:
3 Rounds of:
40 OH Squats (125#)
50 Pullups
60 Box Jumps
70 Double Unders
400 m Run
I was lucky to have such a kick ass partner, I was definitely the weaker link there.
Finished it with a team 60 Muscleups for time (14:34) Used a "I go-you go" method for 30 each.
30 muscle ups: 8:29 pr
5k run: 22:22 pr
tore the heel of my hand again on 21st mu. did the last 9 without the false grip and called it quits on going to 50.
first time on new 5k course. lots of up and down hills and finished the last 2/10ths of a mile up a very steep hill. felt good.
dutch: you know the hill i'm talking about.
I have a torn up left knee, probably strained tendons or ligaments. I want to keep training. I was thinking about concentrating on Pull-ups and dips. Anyone have any other suggestions? Thanks
That guy is kind of BIG. The video on the games site gives an even better sense of "Holy sh!t, the incredible hulk will be at the games!"
I wish I could be there.
MarkSC- There are some real CF swim workouts you play around with.
Will be spending time with getting the proper form. What is this "metcon" I keep hearing about? What is this and how is it incorporated into the crossfit workouts? Any help will be appreciated.
Dude, my grammer sucks when I post from my PDA. lol..
Bradley #15, I know it doesn't look like much, but you should be doing this at max effort.
Also, check out the FAQ (link on main page) and look up the CrossFit warm-up. Do 3 rounds of that. Also look up the Burgener warm-up and do that. Do a few light snatches to get in the groove.
Then go for it at max weight and max intensity.
Get out of the gym, go home and rest up for what coach sends us tomorrow :-)
Ok, that was a most disappointing video...awesome shot of John on the page, then link to Sevan mounting John and trying to interview him. Everyone looked uncomfortable with this script. This had to be one of those things (we all have done them) that seemed like a good idea, and then well, it went south quick when John tried to press a squirming Sevan off his shoulders and ended up with "man-ass" on his face. I am still a Welbourn fan even after this video.
TB- Metabolic Conditioning, you'll get a taste soon enough I'm sure.
Is the WOD seriously Already up I barely had time to post todays times.. Nice I love the snatch.. Oh we didnt mean that one..
#27 - Great idea! A webcast would be awesome. Maybe Sevan could host...
Can't wait to work on my Snatch tomorrow night.
Did the CFT today, went from previous total of 875 to 940. DL went up 40#, press went up 25#, squat was unchanged. Playing catchup, will do the 5k tommorrow, plus 90 mins of pick up soccer.
#45 - Now thats funny...I don't care who ya are...
How come it sounds less perverted when girls use snatch jokes?
ScottE: Sevan and Carey should have their own tv show. It would be my pleasure to take the video and edit it exactly how I want. They're two of the most amusing people I've ever had to share a hotel room with.
About to do a workout with Oprah. I'm tired from that run. I think I'd be better off hanging out in a dress and telling people what to do at this point.. but
Love this wod, just did this a few weeks ago. Can't wait to see some people's numbers. Any other women at or over 6'0? I'm 6'2" and would love to find some more women my size to gauge myself with.
If chicken fights are on the menu at the games I'll run with whatever team Big John is on.
#45 & 47
snatch... george carlin (RIP) would say that this was a part-time dirty word
in honour of his free spirit and honesty
On malls, junk food, fat people, and education
Just got back from Maine after working the cert and had a blast as usual. A big thank you to the Maine State Police for letting CrossFit be the first civilians inside their academy. It is an awesome facility. Congrats to all who are now level I trainers you all did awesome. On a side note, a ten hour car ride does not feel good after the 20 AMRAP thrusters/pullups WOD.
I am moving through the affiliation process, and it is refreshing to see what type of "competition" is out there either imitating or trying to recreate the CrossFit model.
I just had a good chuckle at the Monkey Bars Gym website. Their "dont strain to gain" tip of the week just seemed cute after the CF Jax WOD (Bottom-to-Bottom Tabata Ring Pushups + 100 Pullups for time with 1/4 BW).
I have been playing devils advocate throughout the process, and sought alternative models to challenge or compare with the CrossFit methodology. What I have found is that while the CrossFit prescription is not necessarily complicated (and many would argue that it is "nothing new"), its position at the top of the fitness food chain is due largely to unflinching dedication to the highest quality standards.
Other prescriptions may look similar on paper, but in execution they allow variances that allow performance to leak away...or worse. While an argument can be made that the majority of the public could be greatly impacted by doing even slightly sloppy Constantly Varied, Functional Movements performed at High Intensity, it is not what separates the CrossFitters that I have met from the others.
What separates "us" from all of "them" is something that I think is revealed through CrossFit, not created by it.
CrossFit attracts individuals that chase high performance, and they are unapologetic in their quest. What you see in Boxes across the country is not just workout junkies looking for their fix. That dedication to the highest performance standards sets the environment for what CrossFit is all about. You see people checking their limitations and doubts at the door, and maybe leaving them for good. Usually with sweat on a floor, sometimes as a score on a whiteboard, maybe with blood from their hands.
CrossFit gives them an arena in which to test themselves and compete. Its a petri dish for the alpha males, type A's, perfectionists, leaders, high performers, rain makers and fire breathers. They call each other out, and they keep score.
I've looked from a lot of different angles, and what makes CrossFit unique is that it gives individuals a method of changing their own limitations. Those individuals form one hell of a community. You wont see someone shrugging off limitations with a rubber band shoulder press, or swiss ball. But you'll see it on that last round of Cindy, or on that big snatch today.
If you havent visited your local affiliate yet, you dont know what you're missing.
You have a FASTER FRAN TIME in your CrossFit affiliate's box.
You have a HEAVIER DEADLIFT in your CrossFit affiliate's box.
You have a pack of hungry, competitive athletes looking for a new rival at your CrossFit affiliate's box.
Do yourself a favor and get in there. Your performance is waiting for you. A little down payment of humility will payoff in huge breakthroughs and enter you into the company of people that get the most out of life.
Thank you to Coach, and everyone who works hard to support and grow this community.
oops...sorry for the double post.
You can use a large rock, or sand bag. Just use good form and lift it up over your head, then drop it in front of you. One of my favorite work outs is going down to Aquatic park in San Francisco and working out with rocks.
You would be surprised how well this works, not to mention the skill involved in lifting a good size rock over your head. Start out with something very manageable, and work your way up from there. Its not the same as a barbell, but it is a good work out alternative, and its fun too.
Robb.. that would be great to see John on your shoulders for a chicken fight.
Ok, Ok, I watched it again and laughed this time.
Hello to all my crossfit family. Just wanted to let you know about my weight loss journey. I started in february 1st of this year at 382lbs and now I am down 56.3 lbs (325.7lbs) lighter. That has been in only 4months and 3weeks. I have been doing the zone and that has made a BIG difference in my weight loss and preformance. I am hoping to hit my 235 by june of next year. Everytime I go on the crossfit website I get so motivated and excited to see everyone. I feel that everyone is a big part of my journey and I am sooooo luck to have such a huge family. I am one very lucky person. I would like to thank everyone for their kind words of encouragment. They really do help and I do take them to heart. My big goal is to lose 235lbs and compete in next years games. So I hope to see everyone in next years 2009 crossfit games.
MetCon is Metabolic Conditioning. Scroll down to the bottom of page 3 on the free CrossFit Journal article "What is Fitness?" for a good explaination. The whole thing is well written and informative; I suggest you read it all if you're just starting out (and based on your question I suspect you are). I got the link under the getting started link on the sidebar.
http://www.crossfit.com/cf-download/CFJ-trial.pdf (WFS)
For any other questions you have regarding terminology, check out the FAQ, specifically "1.11. What are those funny acronyms and abbreviations you guys use?". You'll generally get an answer far quicker than if you ask in the comments section. For a more in-depth answer, try searching the message board.
Hope this helps and good luck CrossFitting, the Koolaid is amazing! (Thanks Coach!)
Well after last week's bad performance, I decided to take a week off. It is hard to sit here and watch some of these WODs go by, but I really need the rest. Not sure what happened lately, but experiencing pain more than soreness in the arms, so gotta chill out for a bit. Some sort of overtraining since I've barely missed a WOD since 15 Nov with a few small exceptions. Maybe I'll run a 5k tomorrow, but then again maybe not...
Good luck snatching everyone!
Keep it up Nina!
I second that Nina, awesome work!
Oh lord, I have no idea how to snatch without killing myself.
Great work, Nina!
Spent the weekend in San Diego at Crossfit Flood attending the Running/Endurance Cert and I had a great time. I highly recommend this cert! Brian and Carl from Crossfit Newport Beach and www.crossfitendurance.com were great instructors and made it lots of fun. For those of you that want to trim times off of your WOD's that have running components involved you might want to look at this class. They'll show you what your doing wrong and then give you the tools (drills & skills) to fix it. Perhaps you'll be able to trim some seconds or minutes off of your WOD times. Thanks Crossfit Flood for being a great host and thanks again to Brian and Carl!
I just went to the US Army recruiter today, joining for infantry, should be in sometime next week. Super excited, kinda nervous. After the months of crossfit though I'm sure boot camp won't be too tough..Thanks to all troops and thank you coach.
Nina -- that is AWESOME!! Keep it up and I look forward to hearing about you going to the future games! Good job!
I am very proud of you. You have taken control of your life, of your world. How wonderful.
He just tossed your salad!
Wow, it must take a lot of mental strength to move with that much extra weight on. I commend you for having the courage to post how much you weigh, and the heart of a CF warrior to stick with this program. It would be very encouraging to others starting out where you are; to do a video interview of you completing a WOD.
We see a lot of very talented and very beautiful young ladies here, but I think it would be wonderful to do a before and after video interview of someone like yourself. When you do finally lose the 235 lbs, you will have accomplish more then many of us. Keep up the good work, and keep posting the results of your efforts to reach your goal. :)
AAAHHH hhahaahah!! Awesome Video! He ate Sevan's ass!
Just did another workout:
AMRAP in 20 minutes of
HPC - FS - Jerk - BS - OHS = 1 rep
I did 73 reps with 45# bar.
I'm so drained and taking an emergency rest day tomorrow. No workouts of any kind ... maybe some swimming and chilling in the pool but that's it
Goodness I'm over posting but this is worth it
Nina - Good for you! You should be so proud for taking control of your health and your life. Congratulations on your success so far and keep it up. You've got a whole community of people rooting for you.
See you at the games next year!
Sent ya an email. Thanks for volunteering to protect and serve our country!
Andy P,
Please rack your damn weights when you're done with them.
Your friends at GSX.
Nice to see Aussie flag in that image!!!!
Did Snatches on Sunday as part of Catalyst Athletics WOD:
50kg - 50kg - 55kg - 60kg - 65kg(x3)
should be interesting. didn't do the 50 muscle ups cause I can't do one yet and didn't have access....so I sub'd, you guessed it, 5 x 5 snatch. Well at least I am comfortable about my form which I was very happy with. When I finished I was asking myself, hmmmmm.....wonder what I can do as a one rep max. Gonna find out tomorrow in my final garage gym workout in 29 Palms. Shortly after I complete this at 0700 the movers show up to haul my garage gym and the rest of my trash east to Rhode Island. Hey, any Crossfitters in the Newport, RI area? s/f,
Just got done with the Endurance Cert at Crossfit Flood this weekend. Really incredible presentation of information. The video analysis is awesome! You guys went above and beyond all of my expectations, thanks Brian and Carl!
#49 Leslie Ap
Just starting CF, 1 week in, former college basketball player, also looking for a reference point.
Today I was getting ready to go for my 5K in sunny Saint Louis.
My buddy wanted to do Hellen on the track (we work out in a gym I hate tread mills)
Then we started talking crazy....
I told him I just felt horrible when I did a different work out than was posted. I mean working out on a rest day is one thing but intentionaly ducking out on a 5K thats just pittyfull.
But the sun was out I had my rings and a jump rope we started noticing things around us we could use to work out. Well I'll just say it we made up our own WOD.
No offense Coach I am sure the 5K would have been better for my crossfit and I am not being sarcastic. Hawever what we did to our selves was funny.
After brainstorming on paper we had a collauge of exercizes pined together. We decided on 5 rounds before writing the exercizes. We had planned on including 400m runs but we bumped it to 800. I said we really needed to include some skill and controll (honestly what do I know) so we put Ring L-pull ups on the menu and we had a rope so why not double unders. Then we saw a nearly 3' retaining wall (maybe 1 or 2 inches shy... maybe)and decided it would be perfect for box jumps.
The final WOD was:
5 rounds
800m run
15 34" box jumps
15 ring L-pullups
20 double unders
don't ask were we got the numbers we just wrote them down and every time one of us wanted to change something the other said "to late its already on the paper"
A friend of mine who wants to start crossfit came and I explained this was unorthadox and that he shouldn't judge crossfit. We commited to doing it as a team each of us waiting till all three had finished to start our next exercise and take turns with the rings and rope untill we all colpleted our reps.
321 go...
We nearly immediatly realized we had bitten off more than we should chew. By the end of the 3rd round run the mantra became "this is my last round!" by my buddy and then I would say "its too late we already put it on the paper!". 1 hour and 1 minute later we were all sick on the ground as another friend of ours a crossfit certfied trainer came up to the track. Having heard of our follie. He laughed and said "5 rounds what were you thinking? Oh yeah you weren't."
so thats what I did today to be honest it was fun I wonder what my time could have been going solo but... I don't know that I will ever take it upon myself to find out.
Coach I promise tomarow I am doing snatches and nothing else. Thanx for no L-pullups to be honest I figured it would serve me right to have a whole bunch in front of me on the WOD tomarow. You have my gratitude.
Thank you crossfit you have changed my life
Love your post! First, CONGRATULATIONS! I'm thankful that you, and others, are changing their future. I recently realized that my love for CrossFit is due, first and foremost, to the fact that I am NOT destined to follow in my mother's footsteps of poor health and poor diet. CrossFit is an amazing tool that allows us to shape our future, rather than fear and fight our future. I hope to see you at the games soon!
Nina you ROCK! Congrats on all of your amazing improvement!!
Did Crossfit Total got two new PR's!
Deadlift 415lbs PR
Squat 335lbs PR
Press 165lbs
Did snatch 1 reps last Saturday got new PR 165 stocked about that, went from 140. Dropped the f'ing bar on my ankle today trying to save it, bad idea never gonna do that again, I'm chuking that things as far away from me as possible. That shit HURT! Thought I broke my ankle at first, then my balls dropped and I realized it wasn't that bad.
nina- congrats and keep up the great work! you can do it! :-)
Question: I just ran my 5k (on treadmill horrible time of approx 25 min) every single time I run my legs get so tight and feel cramped up. i am lucky if i can get 1 mile done without my legs being in terrible pain. i stop stretch and can run another 800m or so then it happens again. i'm not tired cardiowise my legs just tighten and burn. i've tried lacing my shoes tigher, loser, stretching before hand, warming up longer, warming up less, not stretching, stretching post workout. i also have terrible ache in my hips the following days, and spend a lot of time foam rolling. this has been going on for years, i get new shoes and the problem doesn't go away. it's very frustrating as i know i can run longer it's just my damn legs! anyone have this problem or know what i can do? maybe i just need to save up more money and go to a running cert.
Nina -
You are amazing. It takes so much courage and strength to do what you are doing. KEEP IT UP and never, never lose sight of what is important to you. Congratulations - I can't wait to see your name entered in the 2009 Games.
Awesome to see an AUSTRALIAN flag hanging in the top left corner of that video from CF Newport Beach.
Whoever it is over there flying the Aussie flag proudly, I love your work.
We will be seeing a lot more of that in coming years as CF proliferates here in the land down under. Exciting times!
To post #7: DAMNIT, you stole my line!!!! Guess I shouldve checked sooner. 3-2-1 GO.
deecee, thanks for the support. I'm looking to all I can get.
Good morning , albeit a sick one. Out of work sick yesterday and the coming tuesday.
I want to say congrats to my beautiful wife who completed her first crossfit workout (5 station fight gone bad) on Sunday Morning at San Antonio TX's Body Armor CrossFit Challenge! Welcome to a whole new world babe!
Nadia-hip pain? Maybe you need orthodics.
i have done a few cross fit workouts with a friend of mine but have lost contact with him. i am extremely interested in changing my rutine to a complete crossfit work out, i am having trouble finding the daily programs, and am not used to the web site. any help would be greatly appreciated. thanks
Try slowing the negative part and work on full ROM and form but with light loads or no weights at all when doing any move that's knee intense. Run barefoot, start with short distances. Do all upper body moves as rx'd and stick as much as possible to the wods. Good luck!
Would like to give a shout out to Michael and Carrie out at Crossfit Eastside in Redmond, WA. I was WAY intimidated walking into a CF gym for the first time and their easygoing approach made it so much more comfortable.
I learned an amazing amount for a short amount of time, their knowledge is quite intimidating. A tweak here, a tweak there,and people are PR'ing all over the place. It was amazing.
A special thanks to Jeanne (sp?.) Your warmth and hard work made this experience not only less scary, but inspiring. You're unbelieveable, thanks.
Thanks yall, c u at the bb cert in July. Can't wait.
f: 35/5'7/60kg
Snatch: 1-1-1-1-1-1-1
Did loads of warm-up technique with a plastic bar. Snatch is still relatively new to me. Stayed at the same weight for the wod using an empty oly bar from deadlift position & caught in full squat.
kg: 15-15-15-15-15-15-15 (33lbs)
One of my reps was a thing of sheer beauty. It really does bring it home to you when it all comes together. Now all I have to do is get ALL my reps to be like that:-)
bwahahahahha love the video
gd stuff sevan!
keep it up mate!! :)
geez, got up to 65 kg. Haven't gone up on this one in a long time
Comment #59 - Posted by: Nina
major respect to nadia, and echoing everything greg said. showing that you don't have to be super fit just to join is a very important message for everyone else out there!
how to handle a workout like that? Just do six snatches with the possible weight? Or how do i have to understand this workout? I'm from germany and want to try crossfit, the problem that i dont know any person doing crossfit...
Somebody who can explain, how to do this workout??
Do you get the same feeling doing highrep metcon work?
If so perhaps it's a salt/electrolyte imbalance. If you're a zoner go to your local nutrition store and get some electrolyte tablets..or add a bit of salt to your diet. (I'm not a nutritionist guys, so if you have a better explanation please jump in)
Alternatively rather than using a foam roller try out the equipment from triggerpoint (tptherapy.com). All of the members in the affiliate I train at endorse this stuff including myself..
Alternatively grit you teeth and take a gulp of the kool aid...
Best of luck
54lbs!! Good job Nina.
Im confused as to how many reps...just seven?
Sub 20kg kettlebell snatches in the rain
with my neighbours cat watching me like
i was crazy.
How i love the beautifull irish summer!
Im sure there's a good joke there with 'snatch', 'wet' and 'cat'
but i dont want to get banned!!!
I missed one for some reason.
so i do one snatch of each of those different weights? how would i do the kettle bell form of it? Sorry I just started religiously doing crossfit recently so some of the exercises are foreign
42yom 180lbs
Couldn't post yesterday so here it goes:
3 x 1.7km trail using the pose method. I have no coach and the info from the pose method videos is limited so I did the best I could. All I can say is that my calves are sore today. I only had an analog watch so:
5.1km in 25:42 approx.
My time is slower than when I run it heel striking (I'm a sub 24 usually), is that normal? anyone...
I'm looking forward to doing the snatch later today. I have to admit it's probably my worst technique of all CF movements. A lot of work to be done...
Determined to make 7 successes...
(All weights in kg)
Wet cats, crossfit love fest, Alli-zona said what!? Nothing better than checking into the comments to see what's happening. I love this part of my day.
Didn't want to try the 125 just in case I had to bail and risk ejection from globogym.
all power snatch- still learning proper snatch form...
115, 125, 135, 140, 145, 145 (both attempts at 145 required slight push to lockout)
I thought there wasn't anything to say today. It's the 2nd or third Max Effort day we've had this month.
Oh well - one more time ...
Snatch - from the floor and caught in overhead squat. This is the full monty. If you haven't done this before I recommend you check out the suggestions for today's WOD at www.brandxcrossfit.com
7 working singles - yes that is the workout.
Warm up with the Burgener warm-up, the CFWU or a mix.
Get some reps done with sub-max loads to get your groove on. Work up in steps to your working weight.
If you're feeling it, then increment the weight up after each successful lift. Chase a PB. Otherwise, pick a load you can handle with good form and work the movement.
Only a few days left of June so I hope you all have figured out how you're gonna cope when I go ;) We've all been newbs once so be nice but let's encourage folks to help themselves.
Cheers, kempie
Bar only snatches for 20 minute then overhead squats - 135, 155, 155, 165, 165, 175, 175(f)
It's a good day! Amusing video (always, if Sevan is in it), 2 good lookin' guys to drool over, great news in the posts (Nina especially) and all the encouragement she's getting.
+~+~+~So many warm fuzzies it's SICK. +~+~+~+~+
Now, I gotta go down to the rip-rap, scare away the water snakes and find a big rock to SNATCH.
What a great morning in the comments! First thing I see this morning is that while I was watching every Snatch video on the site last night, AllieZona picked up the thread on Sevan and John hosting CFTV. Sevan rocks. Very funny and it takes some big stones to put yourself out there like he does.
Allie - first CF video I saw was the NYC v Boston vid where you smoked the Boston guy in the handstand for time - smiling the whole time. You rock! Give a shout if you get out to DC.
Then I see future CF celeb #59 Nina. Just amazing - keep it up. It's already been said, but everyone here is proud of you and we're cheering for you. Keep posting from time to time.
Then there's my brother #78 WP. Are you heading to the War College? If so, have a great time - and remember it's only a lot of reading if you do it.
Finally, #67 THR - thanks for what you are doing. Keep us posted when you get a chance.
Sorry about the long post. Great positive community vibe today. 3..2..1..Go!
40-45-50-50-55-60-64 kg
I did about 10 reps at 50 kg to work on my form before I went up. My form needs a lot of work.
when you make it to next year's games, I want your autograph.
I'm not kidding, GO GET IT GIRL!!
working on form did sets of at least 3
Followed immediately of #2 and #3 (singles). So pumped about it!
Still trying to get form on this.
25.5-27.5-29.5-30-32-34-36(PR) kg
5 K was nice. Me and a friends are military and just started the basic workout yesterday. What a nice way to start with a 5 k. We als0 went and played 5 games of racket ball, thought I was going to puke..lol... Damn this is going to hurt today,
Form was pretty solid through out. Started too low.
I there really a documentary on Crossfit being made? What is the deal with this? Is it going to Indy Film Festivals? What is the expected release date?
These were fun, but I had some trouble with bending my arms too soon. How's the best way to stop this?
65 / 85 / 105 / 115(Failed) / 105 / 110/ 110/ 115
#80 Andy & Quinn:
Very cool- we can compare notes, if you want! Please email me! firstname.lastname@example.com.
nice video today.
improvement, but form still needs work. i finally got 125 by dropping less, so i was really doing more of a power snatch. I guess moving up in weight will force me to get lower and do it right, but I'm not there with the rest of the movement yet.
HPCs...65,85,95(f),95,95,95...then practice with the bar
CFWU 2X 15reps
modified version of fight gone bad (55 sec. rounds,55 sec. rest)
24 in. box jumps (Christy 20in. box jumps)
ring pullups
44# kb swings (Christy 20# db swings
air squats
knees to elbows
me: 276
Christy: 256
really want to do the snatch WOD but my day won't allow me time in the gym. Did this one in out back yard.
I haven't even attempted to snatch in years. My form was ugly, but I improved explosion throughout the sets. I can't wait to go for this one again.
First time with the Snatch.
Form started off pretty good, than as you can see, had to drop the weight at the end.
Nina keep at it, you are doing great!! AllisonNYC, you taking a day off?? Yea right.
Any how
WOD 1 65 lbs
2 75
3 85
4 95
5 105
6 105
7 115
Feeling good about it, it was my first time doing this movement, focused on form.I did a couple of sets a few tim es to try to get it right.
Ran 1 mile 7:39 (had to wait for traffic once - arrgh!)
Working on form. 110 felt best because I was forced to be fully locked out.
85, 95, 115, 115, 125, 125, 125 (lbs)
new pr but form is no doubt my limiting factor.
Tried posting earlier from the BlackBerry, but it didn't take...
What a great day in the comments! First thing I see is AllieZona with a great idea for CFTV hosted by Sevan. Sevan is awesome - great sense of humor and huge stones to put himself out there in all the vids.
Allie - first CF video I saw was the NYC vs Boston video where you smoked the Boston guy in the handstand for time, smiling the whole time. You rock!
Then I see Nina - Coach said it best. Congratulations on such an amazing accomplishment. We all look forward to hearing more of your success!
#77 WP - Are you heading to the War College? IF so, it's a great time, and it's only a lot of reading if you do it!
Finally, #67 THR - thanks for volunteering to serve. Keep us posted on how everything is going when you get the chance!
Great day in CF... 3..2..1..Go!
#59 Nina,
Great work, and keep it up!
One of the great things about Crossfit is how welcoming it is. I was pretty embarrassed the first time I showed up at an affiliate and tried to do a HSPU during a class. I wound up crumpled in a ball after making the most pathetic attempt in the history of mankind to get into the handstand position (and landing on my head) against the wall. I probably deserved some chuckles, but I got none, just help trying again.
It can definitely be intimidating to start Crossfit, especially when seeing the number of great athletes who participate. Be sure to remember that when you're an old hand at it, and continue to encourage people who give it a try to keep coming.
Again, great job.
25:00...last time I ran 5k was 3/11/08 at 29:02!
Concentrated much harder this time on good form.
As rxd: 85, 90, 95, 110,110,115(f),115
50 GHB sit-ups
75 double-unders
#59 Nina - keep up the great work! We're rooting for you!
#110 AdamK - guess I can't post as AdamK anymore...
Today was fun. First time doing a snatch with anything above PVC; did seven sets of 3, and worked up to 95lbs. That last rep was a bit ugly, though - more of a power snatch/push press than a full squat snatch. Ah well, gotta start somewhere.
all of the last three sets were PR's. think i'm finally starting to figure the snatch out as long as i don't think about form and just focus on "jumping and landing"
as rx'd
my 155 was sloppy and as a result I pulled something in my neck.
Wow to you. Well done, & get some more of that.
I was just thinking about where you'll be in a year. You'll feel so good. Doing things you never even knew were possible. Your body is a playground, and you'll easily be able to do stuff you never imagined possible. You'll be able to move so fast, you'll feel like you can create wind patterns.
And, you'll be crazy strong. Imagine the muscles you have now, but with so much less weight to move. You'll have the most amazing squat and deadlift, just because you're so conditioned to do it right now. that's awesome.
be sure to take photos & keep a diary. what you are doing is extraordinary. the effect of crossfit and the zone isn't extraordinary or surprising. but, the fact that you are doing it is. god bless you.
The Zone is magick. It's brought nothing but joy to this world. Throw out your clothes as soon as you lose a size. There's no way you'll ever need them again in the future. Buy only one outfit at a time: There's no way you'll need it next month. You're on the express train to the the health and well being that you only imagined might be possible. Sweet dreams and happy crossfitting to you.
Our paths will cross some day soon, probably shopping side by side in the tiny girl section of the hot chick stores.
It's yours. Welcome, and come on in where you belong.
-Spider Chick
Nina--congratulations and keep at it. I also am on a weight-loss journey from over 300, but after hearing your phenomenoal progress, I'll just stop there. Let's go--we'll get lean and mean together!
Burgener Warm-up w/15 #
Snatch 1-1-1-1-1-1-1
45-67-89-111(failed)- 100-100-100- 111 (got it up but OH! so sloppy.) It's gonna take more work than I thought. But what the heck, I'm only 62--got plenty of time.
Shoulder not up to snatching right now, so did a modified (for Beijing hotel gym) Crossfit Fairfax workout from a few days ago:
(Max rds. in 20 min:
15 95# power cleans/push jerks
run 400m)
Modified to 5 rounds:
Run .5 km on TM
28 minutes
Followed this evening by 90 minute foot/leg massage. Wow.
one last thought to Nina-
in regard to Greg Amundson (!) coach once said that his crossfit results are typical, but his dedication is extraordinary. if you look him up, Greg Amundson is so gorgeous and strong it makes a girl dizzy. per coach, that's a typical result from crossfit, if you really follow the program.
crossfit is the most wonderful thing. and, the results are standard and expected and measurable and repeatable. apply crossfit, make a superhuman. works every time.
your dedication sounds extraordinary. just like Greg's. your results will be fabulous.
135x7 snatches
115x5 overhead sqauts
95x5 overhead squats
75x5 overhead squats
65x5 overhead squats
45x5 overhead squats
225x5 back squats
225x1 back sqauts
bw 165
Well done Nina, keep at it!
Micah T #90, are you a trainer at the globo gym downtown? I met a Micah there a couple of weeks ago who is in to CF, just wondering if that is you.
135X1 Slight Press to lock out.
Sholder did not like the movement so i had to stop there.
10min Dub under 370
20 minute run to the rec center weight room
10 snatches with the bar for w/u & form practice (form sucks)
105 (fail)
105 (had to press a little to lock it out)
100 (felt *pop* in left shoulder-decided to knock it off)
I am improving on these, but I gotta work on my OH squat more.
were can i find the cross fit program i am looking for a daly progam wit reps and exercises. thanks
re: 5k. First, 25 minutes is a pretty good time.
Second: Shoes. New shoes aren't necessarily the answer. Perhaps you're doing this, but you need to go to a running shoe store . . . and not foot locker (which is fashion masquerading as athletics). The real running stores are staffed by skinny gazelles who only run. If they don't ask to see you walk, to see you run a bit, let you run in the shoes, ask to see your old shoes, they aren't the right kind of store. There are about 7 things that can happen when you run, are you a forefoot striker? Heel striker? Do you pronate when you run? And on and on.
Third, if you can afford it and can find a good ART practitioner (active release techniques) they may be able to loosen up your hips. I know my guy did a great job on my shoulder when I twanged it.
And, lastly, running is hard. Sometimes I go out slow slow slow just to make sure things are warmed up before I take off.
Hope this helps.
after boxing class,,,3x95, 4x115
95 x1
Form was pretty sloppy.
Does anyone know of a CrossFit locale in Lawrence, KS (or surrounding areas)? I'm graduating soon and may be moving there for postdoc work.
I'm loving CrossFit!!
First time doing snatches - kind of fun!
45, 55, 65, 70, 75(f), 75 (PR but a little sloppy), 75 (better form!)
93/103/113/118/123/127.5fx3-all pulls were high enough but couldn't complete the catch, the first 2 were too far forward and the last one too far back.
post - Karen-6:33 1st try at this one, too many breaks and I need to get to a higher # of reps for the start before breaking.
thanks everyone for your help!
Kam #101-
nope don't really get that feeling during metcon's unless i'm running 800m. 400m i only start to feel the leg tightness if i am really sprinting hardcore. interesting that you mention adding salt into my diet. i work about 12 hours a day and usually have zero time to cook so i do zone but end up eating deli turkey for most of my protein, and was just thinking that my sodium intake might be too high! thanks for the suggestion on the trigger point stuff, i'll go look that up today.
texas patrick #151-
thanks! and yes i do go to a speciality running store here in seattle. they have me try on a few pairs of shoes and then have you go outside and run while they watch. oh i have also been told i am a heal striker with terribly flat feet who over pronates. i went to physical therapy for a back/hip/knee issue 2 years ago and she did a great job working on my hips, but the pain always comes back after i run a lot (a lot to me is 5miles 3-4x per week) is active release similar to trigger point? i guess i can google that and find out. :-)
i'm really curious if learning the pose method will help .
thanks again, you guys are the best!
Had a rough time catching this in a full squat. The power was there--if they were power snatches the weight would have been higher.
Took a pause after the third set to watch Coach Bergener's videos.
good luck in your quest and thank you for your service.. May God keep you out of harms way...hoping to hear from you for time to time to let us know how you are making out...
train hard and stay safe....
#150 Jake: What?! seriously??
you're looking at it buddy! :)
wow. greatest question i've ever read on the CrossFit site
As perscribed...
Limited by form. I plan on doing a basic riptoe workout this evening. Hopefully that won't hinder tomorrow's performance.
CONGRATULATIONS! Keep us posted on your journey!
lisaq wux1
row 500 1:55
CFWU- 10 pu's at 30 assist
5 min. of jump rope
Max was 185 tried 190 and failed. Form was a little off haven't done a snatch since college football days.
Nina: Congrats!
Also, I've now been Crossfitting for over a year and my friends and family will verify that I'm like a walking Crossfit-infomercial. I have continually achieved greater fitness every day since I started and more importantly gained a better knowledge of what that really means. I don't belong to an affiliate, but I've slowly acquired everything I need (sans rower) to follow the WOD's as rx'd. It's a great set-up for me and also allows me to introduce Crossfit to anyone who is inquires... I am towards the end of the application process for the Houston Police Department and can't wait to see how all the hard work that i've accomplished through Crossfit will benefit me during the Academy (in August)! Anyway, I Just wanted to finally say Thank You to everyone that posts and to the Coach and Lauren for all the WOD's and Videos that teach and motivate me.
Marcus Gafford
Houston TX
Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina!Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina! Nina!
Bench Press 5 x 5 125/130/135/140/145PR
First time doing Snatches.. wasn't very good so I did Power Snatches with an overhead squat. Worked more on technique... even though i can't snatch much more than that.. but OHS could have been higher..
any one in pensacola florida? i'm looking for a crossfit partner(s).
NINA YOU RULE!!!!! keep rocking girl!
(and other places too, just cuz america is the fattest)
p.s. i suck at snatches
I did this a week ago and got the same result. OHS needs work, that will help snatches greatly.
Nadia......you probably have Planter Fasciitus (sic) You need to stretch your soleos and gastrocnemius. Stand facing against a wall. Lean forward with your hands......jplace one foot directly behind you keeping toes in line with hip. Touch heel to floor and lean alittle farther forward to stretch your gastroc. Now, in that same position,bend trailing knee just a little, this will stretch your soleus. Hold each stretch for 1 min on each leg. Repeat 3 times a day. That should help.
7 minute 20k kb snatch set: 48R/46L. 13 rpm. Right hand good for more, but a small skin wrinkle pinched up in the palm. Stopped at 3:30 to prevent a tear. Left hand at it's limit.
BB squat snatch:
55x1x4, 60x1x3 - could not make 65# without it becoming a power snatch. I really need some coaching to get better at the O-lifts. Maybe after I finally nail down my rowing technique and Pose running.....
2nd time performing this exercise
i think i need to work on exploding up off the ground better & pulling myself under the bar instead of trying to pull the bar up... any suggestions??
warm up - CFWU*1
135*0 fail
135*1 - very sloppy & almost lost it
Still rather poor at snatches. 30 minutes of practice at 45, 55 and 50 (in that order). Mostly at 50lbs.
Ended with ohsq: 75,80,85
The gym "strongly discourages" this type of lifting - so I had to do it quietly. No one really bothers the old guy in the corner. I use a university's fitness facility. Darn near throw 115 through a mirror (rolling onto the toes does not make for a smooth finish). Fun none-the-less.
165, 175, 185, 195, 205, 215, 225
I'm a big fan of the split snatch
My Form is Horrible.. I guess theres a reason why they call them olympic lifts.. I suppose i wouldnt run out on the floor and try a triple twisting layout either haha..
As rxd
115 pressed out
Just tried to stay as heavy as possible while keeping form.. Nothing humbles quite like an oly lift on a tuesday. Ugh
Nicole:45, 50, 55# to the end. Really working hard on getting form down. I don't dive under the bar quick enough and have too wide of a landing.
CFWU x 3
First time doing a full snatch. Have only done power snatches before.
Snatch practice 45# (PressUnders, Quick Drops, Hang Snatch & Snatches)
65#, 75#, 85#, 85#, 85(f), 75(f), 75#, 65#
Probably spent too much energy in Snatch practice. Shoulders are hurting bad today...
Is it OK to snatch with iron instead of bumper plates? I know you can't bail on a failed atempt with iron, so I thought I would ask.
My earlier posts apparently got caught by the sweeper...
Great CF day today for everyone! AllieZona - great call for CF TV with Sevan as anchor!
Nina! Absolutely awesome!
#67 THR - Thank you! You'll do great in the Army. Look forward to seeing you out there.
I don't know the snatch yet, so I'll be practicing with my new PVC at home tonight.
Felt like a good day for the 20 min push-up challenge. Got 453. Lots of fun!
Thanks Coach for building such a great program and community!
A little tougher than I expected!
I've snatched substantially more, but my form was complete shit. I decided to go much lighter and really benefited from proper technique. I want to increase the weight I'm throwing up without sacrificing technique.
Side note: My Commander was loading his gear into his vehicle yesterday, so I decided to help him out. I grabbed his armor (about 70lbs) and did a one hand Clean and Jerk to get his gear into the RG-33. He looked at me and said, "Jesus, Dave, you do Crossfit even when we're on patrol." I replied, "And that, Sir, is functional fitness."
Still working on form for the snatch. I feel very comfortable with 65 lbs (I know thats still very light), lots of explosion, full hip extension, great landing position but anything over that just feels uncomfortable. Its only the second or third time doing Snatches, I just need to work up I guess.
Did Grace (pm) and JT (am) for the first time yesterday Rx. I'm going to blame my poor performance's today on that!
warm-up: bar for 5 minutes
snatchs: 95/115/135/145/155/165/165
OHS: 135x15 / 155x10 / 175x5 / 175x5
skills practice: played with pullups and HSPU's for 20 minutes
Haven't done snatches very much but this felt the best.
Barbell Snatch:
88/110/132/143/148/154/165(pushed out). Was considering the split snatch which i'm a bit stonger at but wanted to compare to the recent hang power snatch. i got 143 in that.
i am dave
Comment #53 JT,
There is an affiliate in Leavenworth that trains in town and on the military post that goes by "Crossfit Results." You can find it on the main page. Coach Rut runs Boot Camp Fitness in KCK at crossfitkc.com, also on the main page affiliate listing. Both are great. There are olympic training clubs in Olathe and St. Jo. Feel free to contact me for more local info.
135,155 (bad),135, 155 (f), 135 on out worked on form.
Substituted Tabata Overhead Squats with PVC Pipes:
8 sets for 20 seconds on, 10 secs rest.
Lowest set = 15
subbed 5x5 w/ 95 lbs
really tried to work on form: no bent elbows, no wide stance in catch, etc.
Bwt: 134
160 (fail)
170 (fail)
170 (fail)
Geez Speal, I dont' even want to post my loads after seeing yours! Holy crap.
105 (f)
As Rx'd
1 - 135
2 - 155
3 - 165
4 - 175 (Failed)
175 (success)
5 - 165
6 - 185 (failed)
7 - 165
Hurt the shoulder a little bit going for 185, I will be alright for tomorrow.
Great job, Nina.
Speal, your numbers are impressive as always....wow.
CFWU X 3, Burgener WU X 3
Felt like I could have gone 20-30 lbs heavier but the Lakeside gym has a no-drop policy.
135 x a lot of times
I just did 135 a lot of time to work on form. It is pretty pointless really, I just can't squat and keep my arms straight up in the air. I lack the flexibility in my shoulder, my arms come forward, and I lose the weight. So I am basically just doing snatch without the squat which is severely limiting. Having a really hard time getting ROM back in shoulders.
That would result in me becoming a grease spot...now the other way around! Now we have a team to be feared!
400m run
CFWU X 3 plus training for dbl unders
As Rx'd:
105, 115, 115, 125, 135, 135
Cooled off with stretching, handstands and HSPU's...
My Brother and his wife just celebrated their 8 year wedding anniversary and were visiting from NH today. It was really cool to have six crosffiters warming up and doing the WOD. everbody was checking us out as we were hard to ignore. Go Nina!!!!
As Rx'd:
CF warm up then:
1 - 95
2 - 95
3 - 115 f
4 - 115
5 -115
6 - 115 little press at the end
7 - 95
warmup was work on form and kettlebells. I think I finally figured out all my form corrections. So maybe I will see some improvements. Thanks for the videos coach.
CFWU +HSPU +DUs
WOD as Rx'd:
105, 115, 115, 125, 125, 135, 135
500M Row: 2:23
HSPUs and stretching.
Had a good group of crossfitters at glogo gym today. A group of people doing snatches tends to turn some heads...:)
Speal your a friggin monster. Keep up the good work
Tim T
Pre: row 500m, burgie, mu, hspu, pu, ghd, ghr
Bodyweight: 185
now that I know I can pull bet, I have to!
Thanks Coach, never would have got there without Crossfit to goad me on.
comment #130, + 100yards, 10 pushups, 10 lunges 14rounds in 20 min. + WOD, CFWU
Add me to the list of people who are still working on form. I continue to have a hard time catching in a low squat and keeping my balance as the weight goes up (up in pounds, that is, not moving upwards).
Did 2-4 reps at each weight instead of 1, because the weight wasn't the problem, the form was. Tried to keep going until I caught it in a lower squat. I think fear is one thing holding me back here. Finished up with 5 more at 45# with really good form -- hopefully that's what imprinted in my head! Also, on a few rounds I did some snatch balance and OHS practice at the same weight to work on confidence in these positions.
WAY TO GO, NINA! You are an inspiration!
as rx'd:
Comment #59 - Nina , Awesome work... we're here for you. Congrats.
Speal, if you were big and green, you'd be the HULK. Seriously you lift some impressive weight at 134 ... or even 199 :)
Can't snatch due to shoulder.
CFWU x 3
Burgerner WU
Snatch Balance
Snatch grip DL 95/115/135 (5 reps each)
I am having a really hard time adding any amount of weight. I do PVC warmups and watch progression videos/technique from youtube vids (most are crossfit vids). I can do 55# snatches but my form feels so unsupported. All the oly lifts feel so unnatural to me. I can clean alright and the jerk is an easy addition to the clean. But I have a ton of problems with the snatch. I come up slow, I can't dip under the bar fast enough, I lean back/forward. I just can't seem to get the technique right ever.
It's really irritating because I seem to be progressing at a good pace through other lifts and through other routines and exercises but I'm stagnating on snatches. I went from a 160 back squat to a 215 in 2 months. From a 170 DL to a 230 DL in 2 months. My form in those has gotten better.
I just feel so frustrated with that stupid lift.
Thanks for listening to the rant. Here is what I did:
PVC snatch progression
35# bar snatch progression
55# snatch x2
60# snatch fail (fell backwards)
60# snatch fail (never locked out arms)
60# snatch (felt posture/form sucked)
Quit snatching
2x5 - 40# KB cleans each arm
10 - 40# KB swings
5 - false grip chinups
2x5 - 50# KB cleans each arm
10 - 50# KB swings
10 - false grip chinups
1x5 - 60# KB cleans each arm
10 - 60# KB swings
5 - false grip chins
10 - 70# KB swings
Wow, Nina, just...wow! Don't be a stranger. We want to know how you are doing; we want to give you a lift when you need one.
Welcome aboard. Fasten your seatbelt.
150 (f)
145 (f)
intensity was lacking
Forgot to mention in the previous post that I'm 23/6'2/195
If anyone has suggestions/reading/videos/intermediary workouts to build snatches/or information in general shoot me an email to the link in my name below.
500m Row
Burgener Warm-up
1000m Swim (500, 100x5)
My legs were shot for the swim/Fin after those Snatchs. Feeling pretty good about my form after warming up. Would of gone heavier if I had Bumper Plates.
Get some, Go again!
#77 WP 6: Dale Saran is in Middletown, just over the bridge from Newport. Crossfit Veritas. Check him out. While you're at it take him to the Black Pearl and buy him a beer for me, OK?
5k--20:45, felt pretty good, steady pace that wasn't too bad at all...followed by
Snatch--still getting my form down, just did 20 reps with #95 then 20 reps of hang cleans with #135 (both broken 3 or 4 times)
Does anyone have any experience with Crossfit endurance? I want to start a running program, and am interested in learning more about it. Yes, I have read all the stuff on the website, but was wondering if anyone has any experience of using it to get a good 5-10k time, or if it helps rucking at all. The reason I ask is that it mentioned intense rucking for a short period is much more beneficial then long distance rucking, but I don't know if I agree. Maybe physically it helps, but I think rucking is more of a mental challenge then anything, and doing short bursts of rucking wasn't nearly as beneficial as doing a few 12-15 milers when I trained for my program. I'm def. not the best runner, but was wondering if anyone has any info on CFE that could help. Thanks everybody! Good job Nina!
hey guys. I just discovered crossfit last week and am about to start the programs. I read the FAQ but I can't figure out how to deciper some of the workouts. for example, today, is it just 7 sets of 1 rep snatches? is that the complete workout? is there no rest in between?
when it says "to time" what does that mean?
thanks for all your help, i can't wait to get started with crossfit.
I didn't realize I had slack in my shoulders before lifting the bar off the ground until I saw a tip on the message board. That made a big difference in my lifts today.
went with a bunch of warm-up sets of 5+... still trying to get form down. catching in full squat is tough. looking to go heavier next time.
95, 95, 105, 115, 115, 125, 125, 130fx3
Can't quite get my mind around that 10 extra pounds
JSS Karb de Gla II
135/155/160/165 miss/165/170/175 miss/ 175 miss
#217 Bingo
Thanks for the gouge. I'll actually be living in Middletown so will most definately be checking out CF V. Thanks again. s/f, WP 6
I'm pretty much a newb to crossfit, and the WOD's. I understand them, and the terminology used, but I lack the equipment, and skill to start the olympic lifts yet, so I did Fran for my first time today....I hope this is ok to sub workouts when you can't do the WOD because of equipment issues, but... WOW, just when you think you're in shape... and then Miss Fran comes along.... I refused to scale down, so ... as RX'd, 15:54 :.(
I wasn't able to contact CrossFit Results via email...some
verification code issue. Since there may not be a place in Lawrence, I would consider opening one up there myself (I wonder if there's a market for it there).
WOD as rxd:
95, 115, 125f, 125, 135f, 135, 145f
Form was getting sloppy towards the end. Really need to work on my overhead squat and landing not quite so wide. I essentially caught the 135 in a wide power snatch position.
Finished with some much needed form work.
As Rx'd 95-105-115-125-135(f)-135-135(f).
First failure was catching too high, second failure was complete failure to get weight up. My successful 135 was clean however and a PR.
Just messed around with my form today using 95 lbs. Fun stuff, just haven't quite gotten the hang of the drop.
I did CF Total instead, since I missed it last week. Improved by 40 pounds. Total 775.
Squat 285
Press 125
Deadlift 365
OHS 60-70-80-90k x 3
Snatch 60-70-75-75-75-75k x 1 (85% working tech)
HSnBal 50-60-70-80k x 3
Snatch 7x1 (CF.com)
all weights in lbs
55/5 - practice
143/ halting dl + squat snatch x3
148/ halting dl + squat snatch x2
154/ halting dl + squat snatch x1
159/ halting dl + squat snatch x0 - miss snatch.
3 rounds
30 Double unders
20 Ring pushups feet on 12" box
10 Pistols (Alternating to a dynamax ball)
10:05 rx'ed.
As Rx'd
Form was off a little. Felt awkward. It was hard to go straight from the ground. Felt the need to let it hang first.
Need to work on "drop" to squat
Finished with 10 reps in 5 sets
Jumping pull-ups
1 pood KB swings
Shoulder press (65-55-45-45-45)
Bike 20 min 5-12 difficulty
Snatch 7x1
800m - 4:36
walk 200m
800m - 3:50
walk 200m
800m - 3:42
walk 200m
cool down 400m
145 (fail)
145 (fail)
155 (fail)
Nina - awesome work. Keep it going, enjoy the ride, celebrate every success!
I owe everybody an apology. I had a crappy day at work and went to globogym tonight. Instead of the proper CFWU I let myself get sucked in by snickering from the roidboys as they did 1/4 ROM squats in the rack... So as they finished I jumped in and popped out 21/15/9 back squat with their 100kg (shock horror, no pad and no belt!). I was then asked if I'd finished with the Olympic bar because they'd like to do forearm curls (what am I, flypaper for morons?). So I stuck on an extra 40kg and did another set of 6, another 20kg and did a set of 10 before adding 20kg more and doing a further set of 5...I'm sorry guys and girls, I let my ego get in the way and let you all down.
Snatch? Rubbish! I didn't get my low centre of gravity back under the bar after the jump:
40kg; 60kg; 70kg (slight press-out); 70kg (slight press-out); 60kg ok form 5x1.
Like my school reports: must focus more.
Burg w/u
couple of reps with 88lb then into the working sets.
( I think that's right, if not i'll update after speaking to Kempie )
Then a couple of hours later I hit death by pull-up. Might regret it tomorrow.
14 minutes and 6 pull-ups.
85, 95, 105, 115, 120f, 115, 115f.
Drat, just can't get past 115. Followed with a little OHS practice.
Argh! I suck at this lift. I figure it must be a technique issue sicne my full snatch was only 10# higher than my hanging snatch. At any rate:
CFWU x 3 (used only 5 reps for the pull ups)
150 (dump)
150 (dump)
Also did 3 sets of OHS with 95# pausing at full ROM to work on center of gravity. Also did 10 sets of 5 towel pull ups to work on grip strength. all in all a very unsatisfying day.
I'm usually excited about doing the WODs but today I told myself I was going to kick that 5k's butt. A lot of it has been focusing my mind and you all have been a HUGE part of what pushes me. I look at the posts (Nina you freakin' rock) and the people competing in the CrossFit games. I think about all my buddies who are deployed, again,,, and it makes me think that I can push harder. You all are a great motivation to me. I'm not trying to build egos but give thanks where thanks are due.
Thanks to the community.
Thanks Coach.
5k. 22:07 (PR)
52 seconds faster than last time.
15 days 'til wrist surgery. 15 days to beat the crap out of myself until Doc tells me to take it easy.
"The road to perfection is never ending. So technically, it's more like a death march." ;)
115 all rounds. form good on some and and not so good on some
155 (ugly, but got it up)
155 f
After WU, Dumbbell snatches 1x75, 1x85, 1x95, 1x100, 1x100, 1x100, left arm was shaky last to sets, then speed bag and kettlebell for 20 minutes
I have never tried olympic lifts until starting crossfit, so this is fun fun fun! I am beginning to see how to do cleans ... how I might be mistaken for someone doing cleans someday ... but the snatch is just mentally beyond me. SOooo, I stuck to doing a few rounds of the Burgener warmup with the bar only. Probably did 4 rounds, plus several extra lifts where I made myself repeat a grade, or go back and do an earlier grade over again, before advancing. I still don't get it, but I improved on each round. Am going to add that to my daily warmup.
Here's a question - keeping the hands closer together really seems to help on the 7-8-9 stage of the Burgener WU. But doesn't that make it harder to receive the bar in the OHS position on top? Right now the only way I can do OHS is to put my hands way far apart. Today it wasn't a problem because I never dropped down to the OHS compressed position, but in future does that have to change before I can really do a snatch (okay, no snickering from the back row allowed)? How do you determine how far apart the hands should be?
Long way to go. But this is fun and great. And I still got a great workout, my shoulders are smoked! I must have had no strength at all there.
Then worked on squats, front and back, double unders, and handstand pushups.
Boring. Decided to mix it up a little.
10 pullups (dead hang)
8 db deadlift (75 pounders)
25 pushups
Row 300
10 sets for time, 35:48 5'11/185lbs/21yr/m
Age 36
145 F (3 attempts, got close but couldn't stick it)
42yom / 147
Warm up
45x5, 55x3, 65x3, 75x2, 85x2, 95x2, 105x2
Working sets
115x2, 120x2, 125x2, 130x2(f)
Snatch is still a work in progress for me. Warmup sets all had good form. As the weight got heavier I tended to leave the weight a bit too much out in front. I was too timid to fix since I was at a Globo without bumbers. Safer for me to loose the weight in front than behind.
Post - 65# Santch x10 and OHS Balance practice
Just practiced form today, these are new to me. Played around with 95 lbs and can tell I need some coaching on these.
I suck at this,used 135pounds, getting better each time.
51 yoa male, new guy
snatch form needs work. kept weights low...after warmups, seven sets at 95lbs.
watched the video exercises, but there is no substitute for good coaching
Weight in kilos.
60/2 x 5 sets
75/1 (tied PR)
80 kilos: failed once, powersnatched it once. I consider it a non-lift.
did 115 on 6 sets of 7 reps i think i did too many o well
95, 115, 135, 155, 155, 155, 165(f)
Felt good, should have went to 160 earlier. Eva T's tip to get my eyes fwd made a big difference.
I know the post happened a while ago, but way to go # 59 Nina. Keep it up, you inspire the rest of us.
Legs too sore from thrusters the other day to do anything with squatting.
JT-Nose to ground HSPU
took the day off but I did max snatches Saturday as part of my Oly lifting routine.
warm-up: 65#f-70-75
wod: 80#-85-90-95-100-105-110f
AM -"Karen"-4:45
Noon-133,153,163,177,187-f,187-f,187-f,187 made
took the day off but I did max snatches Saturday (6/23) as part of my Oly lifting routine.
95lb, 95, 105, 105, 115, 115, 115
Form felt decent, not great. Still a little wide on my landings.
Great to see so many CFers at the gym today!
Opt, putting in the extra work for the games?
Good to be back at it.
B.W.U then 45 x 5, 65 x 5, 85 x 3 then
Sub power snatch 95-105-115-120-125-130 (failed)-130 (+5) new PR.
115, 135, 135, 135, 135, 135, 135
Pretty bad form. Gotta work on shoulder flexibility and getting under that bar quickly.
I am sure the interest is there. I see lots of students, children of military parents, that CF here while home from school. I try to get the CF community together here at a track on post a couple of Saturdays a month for a WOD and some fellowship, you're welcome to join in. I drag out my C2, bells & rings and we go at it. Working to get a cert here in the future, too.
I want to give some kudos to the gym at which I train. It is Colosseum Gym in Columbia, MD. Besides the standard array of machines and cardio equipment, they have kettlebells, bumper plates, chalk buckets all over the place, big tires for flipping, and at my request the one of the owners is purchasing rings. I've also never gotten a weird look while doing a WOD or even when I'm lying destroyed on the floor.
On top of that, one of the trainers saw me struggling - yet again - through my snatches and gave me free coaching today. The difference was amazing. I did a bunch of reps at 115 and am really excited to make some progress now that I have a much improved form.
had a slight push on both 125s wish i had someone to critique form.
then did the 50situps/50 tuck jumps/50 situps/ 50 walking lunges/50 situps /50 burpees / 50 situps workout from a bit ago wanting to improve my time from 12:23----new time was 11:00.
lately ive seemed to like doing the power workout and following them up with a metcon workout it leaves my muscles aching in two ways
50% week. Therefore, used 95# for all sets.
My second day of doing crossfit. I've never done olympic lifts before so I kept the weight rather low given that I think my form is horrible and I need to build up slowly for my back.
warm up w/ bar then:
I can't seem to get the form right on this, I feel like I'm just deadlifting and then pulling the thing over my head rather than explosively launching it and snatching it. I might need to ask for some in person help from someone.
went a little bit too far:
6.5 mile run - 55:21
Thanks Coach!
119lb F
133lb F
133lb (PB)
143lb F
143lb (PB)
153lb F F F
cfwu x 2
45 x 10, 65 x 5, 95 x 3, 115 x 1, 125 x 1 (f), 115 x 3, 125 x 1(pr)
post: 2 min each tabat pu's, pulls, situps
I did this with a friend today:'
5k run + roadwork: 2x10 pull-ups, 2x20 log thrusters, 2x30 push-ups, 50 back ext, 50 sit-ups, 20 (1m) box jumps
It took about 40 min and we had a lot of fun!
Can't wait to get to the gym tomorrow and catch up with the snatch...
First time doing this...fun fun fun
nina, Thanks for your post. Your success gives all of us added encouragement. Nadia, where exactly is the pain? Heels? Calf? Thighs? i have absurdly flat feet and have run in Asics for years because they have built in orthotics for overpronators. Since you go to a sensible running shoe store, at this point, I'd suggest seeing a reputable podiatrist who can do a gait anaylsis. IMO all running leg problems are foot related. Oh, a 25 minute 5k with all that stopping and stretching ain't too shabby.
First time doing snatches. Been struggling just to a simple overheadsquat with just the bar, but cracked the code today. Felt really good!
Something like 20 - 20 - 20 - 25 - 25 - 27.5 - 27.5 - 30(f) - 30(f) - 30(f). Don't really remember. Loved it! Then played football for 2 hours. My God, my thighs are sore now. Did murph yesterday, still feeling it in the legs, no soreness in any other parts of the body. I'm just begging for another good leg/hamstring/quad workout to really push my limits.
This is one of the lifts im always scared to do in our gym with no bumpers.
Snatch: 95-95-95-105-105
snatch rx'd
Had to double up, so finished with 50 muscleups rxd in 13:25
Whoops, the numbers I posted earlier are incorrect.
Actual numbers were;
133lb F
Did the 10 rounds of 12 burpees/12 pull-ups in 13:50. Hurt so good.
135, 135, 145, 155, 165, 175 (PR), 185 (fail)
Happy with a PR of 175, but I think I could have gotten 185 if I had tried a couple more times. I didn't get under the bar quick enough.
Nina....wow! That's so great! Keep it up, and I second the idea of you making a video. Even if you didn't post it, to compare when you are a little further down the road. Although I know it would be encouraging to many to see it now.
As for the wod, I am awful at this lift.
And I dread tomorrow.
At 126lbs my coordination just doesn't seem to work. So I dropped it down and just kept on doing singles.
95#, 115, 135f, 135f, 115, 115, 115, 115, 115
Before and afterwards used the bar to work technique. Anxious about getting under that 135. Next time.
Snatch WOD (5x 1): 105-115-125-135-145(PR)
pretty psyched; PR'd by 30#'s! Still, lots of work to do technique wise. Thank you Coach Glassman and Burgener. Your program transcends excellence!
M/23/151 GregAWu + BurgWu
Snatch depth on landing still leaving something to be desired. No bumper-plates so I didn't get as aggressive as I wanted to:
2 x crossfit warmup
45 x 10
85 x 3
135 x 2 felt good
155 x 1.5 failed on #2 trying to gauge wt.
155 x 1 failed on 2
155 x .5 failed on last part of movement
135 x 2
135 x 1.5 failed on last part of movement
115 135 145 155(bad form) 135 135 135
Did not do snatches today, did the workout from Tuesday, 17 Jun 08 instead.
Made my poor man's rings over the weekend. 33 dollars spent on material, and they work like a charm. Went for my first muscle up, and couldn't get it. I am convinced it is because my technique is lacking. I need to get over to crossfitOahu and get some coaching.
Looking forward to FGB tommorrow.
28yo, 5'11", 172lbs
There were a few failed attempts on the way, which I didn't list. Today is my first body weight snatch! I love Olympic lift days.
Can't really get deep enough on the squat to get under the heavy weight. I can receive the 165 in the power position, it's not that heavy, but can't get deep enough to get 175. Yet.
40, 40, 40, 60, 60, 60, 60. I gotta work on form, so I went to the track and did six rounds of:
400 m run
50 jump rope
10 pushups
5 pullups
At home sick with no barbell (yet), so I made one up to work on some of my weaknesses ...
CFWU x 3
Burgener WU w/PVC
5 x 1 pood KB snatch right arm
5 x 1 pood KB snatch left arm
5 x HSPU
5 x ring dips
AMRAP in 20:00
Got 8 rounds. Thought I might get 10, but this is my first time with either KB snatch or HSPU (OK, ROM was about 2", but I was upside-down and moving) and my forearms were shot. Took several tries even to kick up for HSPU in the last 3 rounds.
breakfast: run 45 minutes = 6 miles
cfwu, warm-up OHS 10x45#, warm-up snatches 5x55#, 3x75#
grr. completely psyched myself out on that 115.
a few clean&jerk + OHS @ 115# to help remind the brain that this body is capable of getting 115# overhead.
back squats (nice n deep, past parallel, pay attention to form and hip drive on each rep)
1x230# (had a friend check ROM just to make sure)
then some muscle-up practice on the pull-up/dip/captain's chair thingie
Nina - inspiring and courageous and kick-a$$! if i make it to the games in 09 i will b sure to find u and get your autograph!
No place doing these. Devolved into clean and jerk more than Snatch at heavier weights. Hopefully next time I do this my muscle memory will kick in and I will be able to yank myself under that darn bar. (my main problem).
135 (started sucking here)
115x3(slightly improved form)
age 18 bw 170
kinda half-assed this one. i was in a little bit of a hurry. questionable form. but it serves me right cuz i got the early post with fight gone bad tomorrow....
snatch;10k, 15k, 20k, 25k, 30k. better than nothin
,ma technique is a joke, worst is the inflexibility fur the ohs,no point trying any heavier cos ma ohs squat is so crap.still working on it all the time,but no improvement!!
Got up to 125 lbs. (last time was 105 lbs.)
First time doing the snatch - was very careful with weights (tried to focus on form instead) and had a lot of fun.
Looking forward to tomorrow's fight gone bad.
CF Sugar Land WU = Tabata Pull Ups
warm-up 95 lbs x 3
135 x 1
155 x 1
160 x failed
155 x1
155 x 1
GH sit ups x10 4 rounds
back extension x 10 4 rounds
age 42
bwt 215#
Snatch, WU then 135, 155, 165, 175 (PR+5), 180F, F, 160F, F, 155
The feeling when hitting a heavy snatch is nothing less than sublime.
I think in trying to pull at max weight, I was faling to fully extend; could get the 160s high enough, but the bar was too far in front of me, couldn't hold it. If I was not fully extending in a rush to get under the weight, that would explain the misses. Paul
47 / 175
Tried to practice what I learned from Coach Tony and Coach Todd at the Cert in ME this past weekend. I kept wussing out catching in a good deep squat at anything approaching reasonable weight. I was worried about dumping the weight in my gym at work. I needed to be at Sailor's for this. Ended up only getting 85#s in a good squat. Spent the better part of 45 minutes with 65#s doing about 60 snatches with what I think is pretty good form. More practice is needed.
still need to work on form
WU .5 mi walk on treadmill
Crossfit newbie here. Just started about a month ago and I am totally hooked. When I was in Afghanistan last year, all i did was lift weights. A month ago I had an epiphany and realized it did nothing for conditioning and being a better overall athlete. Yeah my muscles got bigger but I got slower and less mobile. After just one month i've already noticed a significant improvement mentally and physically. Thank you Crossfit!
P.S. I totally suck at most of the Olympic lifts. I crossfit alone and try to accomplish them but i definitely don't want to start bad habits. Any advice? (except for the obvious)
10,9,8,7,6,5,4,3,2,1 reps of:
Pull Ups
Box Jumps
Push Ups
Sit Ups
run 200m after the even rounds
100 jump ropes after odd rounds
time: 21:15
should have gotten much better. jump rope got a double knot in it and it took me at least 30 seconds to untie. another round I used two bad jump ropes and had to scramble to find the right size.... but what i should be saying is... no excuses, play like a champion
I complained about not knowing how to snatch, then I forgot my clothes! Ran ~1 mi. to the park to warm-up.
50 pull-ups (mostly jumping)
50 push-ups
50 squats
I wanted to do the half-Angie, but my rear end is still raw from the 50 sit-up/DU day.
warm up: 95 115 135
145 150f 150 155 160f 160f 160pr 165f 165f
almost got 165. as usual need to work on this lift more. so technical.
115 (f)
40kg, 40, 45(bad form), 45, 50(bf), 50(fail), 50
My brain won't allow my legs to go into a full squat. I think this held me back more than strength. I'll work on it for next time.
127 x 1 (pressed it)
127 x 1 (pr)
127 x 1
128 x 1 (pr)
129 x 1 (some pressing)
130 x 1 (pr)
132 x 1 (pr)
male 35 y/o, 149#, 68"
65, 65, 75, 75, 85, 95, 105, 115, 125, 125(f)
I am still learning the lift and finding my range for it.
85, 115, 105, 105, 105, 105, 105
very poor form. lacked range of motion
Warm Up: Pull-ups, overhead squats, back extensions, GHD
As Rx: 135-155-135-135-135-135-135
Poor form on 155 so dropped down weight and practiced.
struggling to catch wt in deep squat.
Usually skip this bc I haven't been taught it. Tired of skipping. Used 30lbs to play with form.
Shoulder is too torn up to do snatches; did some heavy bench & squats...
3 rounds of:
275lb bench press x 3 reps
315lb back squat x 3 reps
2 rounds of:
225lb bench press x 5 reps
315lb back squat x 3 reps
Jumped rope for 10 minutes
need to get this shoulder fixed.
New to snatch, and lifting alone in house, so:
Practiced move with unloaded (20 lb) bar.
Added 10 pound increments, reps until I lost form each time.
Stopped at 50 pounds total.
Worked on form. No bumpers and I was in a crowded Globo. Not great results.
140 (f)
Form needs tons of work.
spent most of the time with snatch balance up to 85# then onto snatch at 60/65/70 and ran out of time but that is about my limit anyway...hence the snatch balance
The snatch is the best example of athleticism. Power, stability, and mobility all rolled into one. I need to go to the Olympic lifting cert. Thinking about going to USA weightlifting too. Anywaz
worked up to 135 technique was suspect catching way too high. Moved down to 125 and worked on technique.
Did OHS w/ 135 and handstands between sets.
form still coming before I move up in weight
29yo M 180lb 5'10"
CFWU x 3; 10 pull ups, 10 ring dips per round.
Snatch stick x 10, 45lbs x 5-5, 65lbs x 5, 75lbs x 3, 85lbs x 2
As rx'd:
95lbs x 1 PR
100lbs x f, 1 PR
105lbs x 1 PR
110lbs x f, f
100lbs x f, f
95lbs x 1-1-1-1
4 minutes rest per set.
Foam roll after.
WU-4 rounds of 10x95#SDHP+ 10xringdip
95(the first full snatch I have evr done and it felt amazing),115,115,120 pressed out,120 same only 5 sets needed to do some form work and wanted to do some OHS practice and heavy clean and jerks.
95, 105, 110, 115, 125, 135(f), 135(f)
Failed about 7 timnes at 135(lbs.)
Compare to:
080124: 7 x 1 x 100lbs.(Focus on form)
First post: 85, 95, 105, 105, 105, 105, 105
I'm a beginner so I started with the bar on my thighs instead of the ground.
Can't wait for tomorrow's WOD!
165 f
145 (old pr)
150 f
150 (pr)
run to gym. CFWU x 3.
play with my snatch. 75#. 2 rounds cuz once isn't enough for me.
then, dirty dozen as rx'd. no jumping dips or DU subs. 14:38.
ran home. stopped to flirt with firefighters with big flashlights.
falling into coma till AM graston massage. delicious pain.
165 new PR by 20 lbs
170 Fail
WOD snatch:
3rdx70lbs (failed to go below parallel)
5thx75lbs (very sloppy)
6thx75lbs (a little better)
7thx80lbs (fx3)
20080624 1730
CFWU 15 x 3 (10 x 3 Ring Dips)
WOD080624: Snatch 1 x 7: WU with 3 x 40kg, then 1 x 50kg, 1 x 55kg, 1 x 60kg, 1 x 65kg, miss x 70kg, 1 x 67.5kg, 1 x 67.5kg PR
Compare to PRs of 55kg on 070626 and 62.5kg on 080317.
as rx'd
trying to get form before i ruin my shoulders... again
WOD as rx'd
have never done these before and i learned very quickly that i need to work on my form.
Snatch WU
131 Fail
CFWU x3
175F x3
I could have gotten the 175, my form failed me then burned myself out trying consecutively. Next time.
135 f
135 f
145 f
145 f
I'm getting under it, but then losing it before I'm set to stand with it. It'll get better.
I suck at the snatch anyone near Chicago who can give me some instruction? Why is 155 easy but 165 feels damn near impossible?
165fail x3
I suck at the snatch anyone near Chicago who can give me some instruction? Why is 155 easy but 165 feels damn near impossible? Let me guess my form sucks
As RX'd: 50/55/60x/60/65/70x/70/70kg (154lbs)
Not a new PR but a wrist injury has been holding back my heavy snatch practice. I'm capable of 80kg, next time...
FGB tomorrow, woot!
ran 5k 31:30
Snatch as rx'd
fooled around w/snatch practice, and realized I'm not there yet, so did:
OHS, 3 reps
SDHP, 3 reps
BW 70kg
worked up to 67.5kg
CFWU 2x15/1x20
3x15 45#
7x5 65#
2x1 95# failed
jump and a land my butt
OHS 3x15 45#
CFWU x 2 (10 reps)
I need a lot of work on my snatch form, so I did an assortment of snatches for about 30 minutes. Hopefully by next time I will be able to post as rx'd.
First time doing snatches and my OHS is fairly weak. Started with 45# warmups.
89 89 89 89 89 100 100
The 100# attempts were not great. Finished with a couple more 89# and a few OHS reps.
85, 90, 95, 100, 105(f), 105, 105, 105
I've only been doing Crossfit for a month or so and I hadn't done Snatches in 15 years, so I spent a while practicing first.
My 105s were a bit sloppy, but it felt good overall.
I'm LOVING Crossfit!
Snatch 95-115-125-135-140-125-95
Started out with decent form, realized as I got heavier, I had degenerated to power snatch. Dropped the weight, but still not getting under it. Did a few at 65lb with good form.
On a positive note, finally did >10 DU's in a row.
WOD "The Coach"
50 Muscle ups and 50 snatch 135# , then run a 5k with a mouth full of sand. for time. Measure sand.
todays wod, 115#,115,115,115,115,115,115. Power snatch and then, held in place for 20 seconds as penance for failing to squat.
CFWU x 3
added 12x20" box jumps to each round
Time: 13:35
This was my first time doing snatches and didn't feel too comfortable with them. Focused on form, getting used to the movement and not dropping the bar on my dome. Probably ended up doing about 30 reps. For RX sake though:
first time ever doing true snatch's. no bumper plate and in the dark...i was a little scared.
135 x 0
135 x 1 (pressed it out, and power snatched it)
145 x 0
145 x 1 (power snatched it)
155 x 0 (chin high)
155 x 0 (over head)
135 x 0 (went all the way in the whole, and got scared and let go)
still good workout for me. i worked hard, form got better ever set.
Today was good :-)
Learnt how to squat Snatch - as opposed to power Snatch. very happy - spent time practicing with wooden dowel and 12kg bar.
It was well worth it! Though next time I'll add some OHS to get the feel of receiving the bar in a tighter and more balanced position.
Snatch 1-1-1-1-1-1-1
25kg-30kg-35kg-40kg-45kg-47.5kg- 50kg (Fail) I lost my concentration on the last rep.
Very rewarding to feel the catch in a deep squat position - and very grateful to be in one piece after the WOD :-)
WOD - 7x1 Snatch
3xCFWU + Burgener WU
7x1 Snatch - 125-125-125-135-135-135- 135faaaaiiilll
This was the first time doing this lift. I really need to work on my form.
I warmed a few times with 65#, and 75# then,
95 x 2
115 x 3
125 x 2
I definitely got these done! I don't know how i did with form, but I felt comfortable. I was trying to concentrate on them which is why i probably did too many.
45#: 8 warmup for form
65#: 5
85#: 4
105#: 2
115#: 2
135#: 2
My last 135 was a slight push out. If I did what I was supposed to do with not as many reps, I'm sure I could have hit 155.
Later guys! Good workout, esp for first time snatchin.
Don't have the skill to do snatch, so I trained on that with pipe and just the bar (20 kg).
Pulled 30 kg overhead but didn't have the squat.
Think I need some basic squat therapy.
Made up for the 5k run with a 5k row 21:05.
still working on my form
45# x 10for warmup
95# x 3 trying to get comfortable
115# x 3 of 3 starting to get the hang of it
135# x 2 of 2 not bad, justnot going as low
next time I will really focus on putting the bar behind me more, i was leaning and lifting on the front of my feet from the squat position. feels more comfortable doing it that way but im learning to put more emphasis on my heals by finishing the bar lift behind my head, in line with my spine
looking for to tomorrows workout, i was hoping for an intense 1 im ready!
MGySgt. USMC M/46/6'2"/202
1st Time so I viewed all the snatch videos. Started with 45 Lb Bar for going through the motion. Increased by 10 Lbs until hitting 95. Dropped back to 45 Lbs and started Snatch balance, moving up by 10 Lbs until reaching 105 Lbs.
Started Snatch at 45 Lbs, moving up by 10 Lbs until reaching 115. Did 115 as Rx'd but form was sloppy. Had the energy to move more weight but ended there knowing it would be better to work on the technique.
Note: July 2nd, will be two months of CrossFit. I am seeing results, feeling changes, and I am much stronger because of CrossFit.
OooRahh CrossFit
little shallow on the dive. Be sure to do drills next week!
Ha! my max is less than most people's beginning warmup weight.. for now!
Warmup: row 3 min @22spm, 2 min @25spm, 1 min @28spm: 1300m total
Burgener warmup x1 w/broomstick, x1 w/15lb bar.
Note: previous OHS PR = 50lb, Hang Squat Snatch = 41.4lb.
WOD: 25 - 29.4 - 32 - 35 - 39.4 x2 - 40.8 - 43f - 43 x2
(repeated 39.4 as 1st was shaky, repeated 43 to make sure it wasn't a fluke).
For good measure: 10 OHS @32lb
Me: 41yo/M/5'10"/175lbs
Warm Up: Greg A's Warm Up 10 reps per excercise. Some Oly lift practice with the bar only.
WOD: Snatch
70 x 1
70 x 1
90 x 1
90 x 1
95 x 1
95 x 1
105 x 1
105 x 1
Man, the snatch is such a complicated move. We had John there who has just returned from the Olympic lift seminar with Coach B. and we were all listening to what he had to say. Nick was also quite helpful with his spot on critiques. We took video and stills and I discovered that I am forward in the catch often and I have a tendency to favor one knee over the other which shows in a slight difference in knee height in the hole. I need to get some lifting shoes and I will continue to work at these weights until I can sort out my form.
It was great to see so many crossfitters there today, I counted 10: Nick, Me, John, Alan, Siewart, Pope, Big Man, Bald Guy, Scuba guy, and Lysa who finished up and left early. Very Nice.
Have Fun, Train Hard,
First time trying this one. Only managed 10kg and 15kg. Kept on ending up looking like a starfish, feet kept on going to far apart and I would either fall back or forward. Had a good laugh trying to get it right, another one to add to the list to practise.
45 55 65 75 (f) 70 (f) 70 75
I need to practice this one...
45x8, 55x5, 65x3, 75x2, 85x2, 95 [f]
45,55,65,75,85,95,105 lbs
35,45,55,65,75 (fail), 65
80, 80, 85, 85, 90, 90, 90
Jodi (F/29/109)
Couldn't do much with these...my form was horrible and they were all power snatches. Plus, I had approx. 6 minutes to get my workout in.
I also did a 4.3km walk at lunch time today.
New to the snatch. Needs work.
65/85/95/105/115 (failed 1)/105/105
85 each round.
Talk about finding your weakness.
75, 85, 85, 95, 95f, 95(1/2 squat), 95 vs
65,75,95(1/2 squat),85,75(ok form),75,75 1/25/08.
10 min elliptical wu 20/20.
CFWUx4 22mins
1.74 lbs
2./3. 96 lbs
4./5. 109 lbs
6. 118 lbs (after 1 fail at 118 lbs)
7. 118 lbs (after 3 fails at 129 lbs and 1 fail at 118 lbs)
Need rubber weights, I scared the crap out of the whole gym when I 129lbs of metal came crashing down on my thrid attempt at 129lbs
second time doing snatches, need to work on form and become more comfortable with technique before trying heavier weights
125 (x7)
No bumper plates at my gym, so it's hard to really go for it =(
121 lb, 121,132,132,154 fail, 132, 132
Practicing with the 45lb bar was challenging enough for me. My overhead squat is terrible, so catching the bar at the bottom was difficult. Let's call this a skill day. I can't wait for the new Potomac Crossfit to open so I can improve on these Oly lifts.
Form needs a lot of work before these count for anything.
Well I was not in the right environment to due alot of weight. But I got up to 125lbs
Remember to explode with the hips.
This move still scares me. Did multiple rounds of Burgener warm up then practiced with the bare bar and 22# body bar.
Still in HI
135 x 10
185 x 6
205 x 4
225 x 2
5k 23:23
snatch 95x1-105x1-115x1-120x1-125x1-130 f twice- 130x1
Had to skip this due to back spasms affecting my left leg. Did 400m walking lunge instead, left side WEAK!
95 x 1
105 x 1
115 x 1
125 x 1 failed pressed up
125 x 1
135 x 1 failed pressed up
135 x 1 failed pressed up
still working on form in a big way.
30-50-50-60-60-60-60 and then some cleans and OHS's.
First Time:
Depth of squat after landing became an issue. Enjoy the aggressive aspect of this lift.
(first time)
125 (fail--not getting under the bar)
(first time)
75, 85, 95, 105, 115, 125(f-not getting under the bar)
Looks like my injured wing is almost 100%, finally.
Missed a few days due to Vegas; so doubled up today.
pre: cfwu with some of the Burg warmup focus on snatch
post: CFE swim 25m sprints=rest 50m sprints=rest, a co-worker is former EOD and he gave me some great swim pointers, knocked my swim time down 15-20%, 25m sprints at 15s 50m at 37s
Workout: light snatches 115#sets of 3x5 no pain and very explosive
first time
I need someone to show me how to do this lift!
All 115. Need to get help on this, afraid of doing more weight for fear of death by pulling something.
missed a lot, made a few
worked up to 120#
Warm up
Lots of shoulder work with pvc
Burg warm up
Rotational stuff
20-3, 40-3, 40-3
At 60, 64 I missed on the first try, felt like a week attempt so I went immediately and stuck it. At 68 and 72 it was a miss but a good execution. PR with 70kg.
Deadlifted as well. 3x5
395-5, 415-5, 435-5
Great day. PR for 5rm.
Later in the day did running and double under wod with wes. 7 rounds. he runs around the block and do max double unders until he gets back and then switch. 585 double unders. Just over 1.5 miles of running.
At 60 and 64 I couldn't stablilize in the bottom posiion and lost it. Felt like a week attempt and I went again immediately and stuck it.
Did a running a double under wod with wes. Block runs and max double unders. 7 rounds. I won. 585 double unders.
I am still getting used to this lift, so I didn't really push it -- worked on form. I did them from the hang position, b/c I don't have bumpers and didn't want to go up to 135.
So, 95# Hang Power Snatches (I guess that is what you would call it).
Then, I did some 5x5s of squats and deads.
87, 92, 92, 97, 97, 102, 102, 102
comment #423
forgot to mention, as I got heavier they were power snatches and pressed out a couple at the top.
snatch 1-1-1-1-1-1-1
Worked with 95lbs through 7 rounds.
made alot of thunder in the weight room today
Ran 1 mile
CFWU x 3 rds
95, 105, 115, 115 (form went to crap, and I ended up doing a power snatch) so I dropped the weight to 95# and did 95# x 10.
sorry wieghts in kilos
@ home, CFWU 1/2 of 1 round
Burgener WU
65,65,85,85,105,105,110(F)110(F) hook grip throughout, snatched the 110's just couldn't stand up.
65, 75, 85, 95, 105, 115, 135
95 - 111 - 121 - 131 - 141 - 151 - 161
Had collars but not sure how much those weigh
New to this motion and wasn't very comfortable with it. 65 - 65 - 75 - 75 - 75 - 75 - 75
95, 105, 115, 115, 115, 125, 125(f)
the last one i had to step forward on to lock it out so that's a failure... still happy with the totals
followed this with fran in 7:16
45, 65, 75, 85, 95, 105, missed 105 5 times. Loosing it to the front.
Shoulder recovery/lower body opportunity day 25
Not as Rx'd (did deadlifts instead)
135/5-185/3-285-295-325(f)-325-330(f)-330(f)-330(f)-330(f). No PR for me today. I was a bit more reluctant to keep pressing for 330 when my form failed.
Followed by the next days WOD and 10 minutes of stretching.
40-50-60-60-65-60-60 kg
rookie at doing snatches, problems with going down to bottom position.
Kom igen Crossfit Sverige! Gå gärna med i min facebook grupp Crossfit Sverige........
Not enough sleep, too busy a day, went in unfocused.
Didnt count - probably 12 goes, breaks between 30 seconds and 2 mins.
Snatch between 32.5kg and 37.5kg
Some felt good others not so.
Got to work on snatch form regularly.
Gym busy, staff complain when weights 'missed'. And not enough room to do the snatch comfortably.
Solution - find well paid job, buy a garage and set up home gym :)
Jennie: 27 F 160# 5'9"
95-105-105-115-115(failed on two attempts)105-105-f so i finished round 7 with 95
jumped rope for 4 min & 50 doubleunders for warmup
Burgener warmup
95x5 practice for form
45x5 practice for form
Was much better than last time. Still need lots of work on form, especially going deep for the catch.
Matt: 5x5 with 30 lbs
Need to work on squat position vs. spreading my feet...
First time with bumper plates. Made good progress on form. All catches were deep squat, butt to ankles. Failures were loss of balance of bar on catch. That was actually fun. Once I can balance the bar in the catch, I think I should be able to do 135 or even 155.
I made this up tonight:
95(f) - had to press it up. I stopped being a pussy and finished.
I wasn't feeling it tonight. I felt very tired when I walked into the gym. I had a short warmup and then did the WOD in about 10 minutes.
I have never done snatches before so I thought that I would attempt the filthy fifty with a buddy of mine. WOW is all that I can say. Completed in 26:30.
43 y/o M; BW=200
125 (PR) Yeah Buddy! Light Weight!
135 for all, form is not that great, i can't get completely under the bar and end up with a small shoulder in addition to the squat to push the bar up
Age 36
CFWU 2x15
That's six reps at my previous PR, which makes me pretty happy. The form still isn't great, but it's coming along now.
Finished up with Grace@7:30
160 (failed)
45x3 (originally legs didn't go low enough)
Just trying it out.
went back to 135 and practiced jump phase with full catch
Managed to power squat 135# but it wasn't pretty. I need lots of practice or coaching in this move. Did a couple of squat snatches but only up to 95#.
"Your workout is our warmup"
Came back from vacation a little sick, rested, decided to get back to it.
Did the warmup. Felt good, I'd dropped 10 pounds while traveling, so I was able to crank out all 15 kipping pullups in one go, first time. And I'd changed up the situps to ham-glute situps, so things were going good.
I just finished the third round when I ... hit a wall. I "saw Pukey", got dizzy, and rested until it went away.
And that was it. I couldn't do anything more. I haven't felt like that since competition.
Went home, had some food, felt better.
Teri f/35/5'7/153
full squat, no power and didn't fail on the weight...just got nervous with it and my form. Keep chest up
Todd m/35/5'10/160
full squat with some power with others. Keep gaze up.
Still a long way to go on snatches.
65, 75, 85, 95, 105, (all x3), 115f
at Downtown LA Y
Done on Friday 080627
BWU, snatch balance 45lbs
WU with 95x5, 105x3, 115x2
Nina #59
Congratulations! Good work - keep it up!
A - 55/60/65/70/65/70/65/70(f)
M - 85/95/110/115/125(f)/115/115 - felt really good on fourth set, don't know what happened at 125.
Saturday 6/28/08
85# all Reps
Did after other WOD
40-45-50-55-60 kg
155 (fail)
putting on weight in muscle wasnt a good idea, I could lift double before from these results:
30kg X 3reps
30kg X 3reps
30kg X 3reps
30kg X 3reps
30kg X 3reps
30kg X 3reps
30kg X 3reps
ive had to lower the weight to get the technique down again, useless muscle
Left shoulder pain
Did four sets.
75-95-95(step forward)-95-105-105(good rep)-110(good rep!)
-105 max last time; this went a lot better than last time; hardest part is connecting the up motion into the down motion
did 2nd workout of my own big 21
squat bench deadlift
did some snatches at the end but wrist was bothering me got up to about 145 on snatches
As Rxd:
5 minutes rope jumping, gregs wu and burgeners wu
CFWU - 3. 7PU 1st 2 sets. 4 HSPU last set. Superman. Burgener
135 Not much jumping. More of a press at top
95, 95, 105, 105, 95, 95, 95
Not a good jump on last 3 sets. Thought jump was going to go better the way I started off. Afraid of making too much noise at gym in Erie.
CFE - Did running. 200, 400, 800. Times, breaks, distances not exact. Did on treadmill in Erie. Treadmill on 10 speed & 5 incline for 200 & 400. 8.6 speed for 800.
95, 115, 115, 135, 135, 135, 135
up from 75x7 last time
Did squats instead.
45 x 5
95 x 5
135 x 5
155 x 5
155 x 5
175 x 3
175 x 3
Total Load 80lbs heavier than last time
M 36/64/155 Completed on 10JUL2008
Still need work on the technique
45 50 55 60 65 65 65
135 x 5
tied PR, 155 went up easily, thought I would have a new PR for sure, have not made progress in 11 months???
cfwu x 3
CFWU 3x10
Warmed up with CFWU and then did Tuesday's WOD (I'm a little behind).
I pressed out a few of these and need to keep working on form with all of my Olympic lifts.
kindda new to crossfit, although ive done similar programs but nothing as extreme
first ever max snatch atempts, went pretty good, im sure my form wasnt the best.
not yet at my body weight but not bad for first time, or atleasat i think
55 kg each set.
5x5 -> 95#


text:
BEIRUT — Rebels penetrated the heart of Syria's power elite Wednesday, detonating a bomb inside a high-level crisis meeting in Damascus that killed three leaders of the regime, including President Bashar Assad's brother-in-law and the defense minister.
BEIRUT — The U.N. singled out government forces Friday for blame in the latest massacre in Syria, a frenzy of killing that raises new questions about whether diplomacy has any chance to end the crisis more than 16 months into the bloodiest revolt of the Arab Spring.
As the violence turns ever more chaotic, analysts warn the effort by special envoy Kofi Annan has become nothing more than a pretense, with government forces, rebels, jihadists and others fighting for power.
BEIRUT — Syrian troops defied a U.N.-brokered cease-fire plan on Tuesday, launching fresh attacks on rebellious areas, but special envoy Kofi Annan said there was still time to salvage a truce that he described as the only chance for peace.
More than a year into the Syrian uprising, the international community has nearly run out of options for halting the slide toward civil war. On Tuesday, Annan insisted his peace initiative remains "very much alive" — in part because there is no viable alternative.
BEIRUT — Syria launched a blistering assault Thursday on the outskirts of its capital, shelling residential areas and deploying snipers on rooftops as international envoy Kofi Annan demanded every fighter lay down arms in time for a U.N.-brokered cease-fire.
The bloodshed undermined already fading hopes that more than a year of violence will end soon, and France accused President Bashar Assad of trying to fool the world by accepting Annan's deadline to pull the army back from population centers by April 10.
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i'm willing to bet it's the e-clips on the axle that are buzzing,not the cam. dab a little vasaline on them and see what happens.
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The Life and Death of Colonel Blimp
1943. Great Britain. Michael Powell, Emeric Pressburger. 163 min.
Wednesday, July 13, 2011, 1:00 p.m.
Theater 2 (The Roy and Niuta Titus Theater 2), T2
The Life and Death of Colonel Blimp
1943. Great Britain. Directed, written, and produced by Michael Powell, Emeric Pressburger. With Anton Walbrook, Roger Livesy, Deborah Kerr. The first production of the Archers, Powell and Pressburger's extraordinarily idiosyncratic and eccentric company, was a catalyst in the rebirth of British cinema in spite of Winston Churchill's efforts to ban it as counterproductive to the war effort. Special thanks to the Film Foundation. 163 min.
In the Film exhibition An Auteurist History of Film
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