December 29, 2012
Run 1000 meters
135 pound Snatch, 10 reps
Post time to comments.
Compare to 111222.
The primary role of the "core" in real world activities is midline stabilization. The L-hold is nearly ideal for developing "core strength." Demonstrated here are four variations, each with slightly different demands.
"The CrossFit Goal Setting Course" with Greg Amundson, CrossFit Journal video [wmv] [mov] [HD mov]
WOD Demo with Spartan Mentality CrossFit - video [wmv] [mov] [HD mov]
Posted by Pukie at December 29, 2012 5:00 PM
The description of the L-hold being ideal for developing "core strength" seems overdone, while the "core's" primary role being midline stabilization seems lacking. Any other thoughts on this?
Man that Goal Setting Course looks awesome!
Way to go, Dave Leys. Leading the way as a fire-breather from the beginning.
NJ, tell us why you hold these opinions so that we may all offer more cogent "other thoughts".
Ran 0.63mi on treadmill.
100 pushups .. Broken into sets of 10.
20 x one-arm snatch 50#
Regardless of NJ's musings, I was psyched to see this post- was just talking to hubby about how midline stability keeps my core strong and alleviates that strain on the lower back- so pertinent to me today. Thank HQ.
Got a sore wrist at the base of the thumb - about 2cm in length, anyone have any suggestions or had something similar ?
The last three WODS all need my wrist to be much better than it feels......its such a small thing but it really inhibiting me and frustrating me no end.....
The L-hold is nearly ideal for developing "core strength." Demonstrated here are four variations, each with slightly different demands.
The question is what are the different demands?
Please answer, thanks. I would like to know for general knowledge.
@6 DPL Yeah, I've been having wrist probs since this summer. Cleans and F Squats hurt. Push-ups and burpees aggravate it too. Been taping for WODs and icing, stretching the wrist. Might try forearm massage, too.
On another note, does this WOD scream "do me wearing a 20# vest!" to anyone but me?
Try them yourself. What do you experience?
What is a sub for full snatches? I am currently unable to perform them.
@8 BG thanks for the reply. I do all the same stuff, plus the same for my elbow and shoulder. Guess I am going to have to do the unthinkable and rest for a week or two - oh no !!!!!!!!!!!!
Full Snatches @ 95lb.
I was just diagnosed with whooping cough and bronchitis. On 2 inhalers and meds. It's killing me not to workout. Rested Friday and will rest again today. Tmro I want to do a WOD. Any body been sick like this? Do you think training is safe.?
First time doing any crossfit workout 19.45 snatches with 40 lbs dumbells 19.45 m .. That's bad?
Power snatches @ 100#
Training or working while being sick is not ideal as your body is telling you no based on the stress levels of what is going on. This is primarily based on collegiate and professional, expert opinions, like Dr. Gabor Mate's book, and others, "When the body says no".
As for the workout, about to do it here in the next hour or so.
With both whooping cough and bronchitis, I think you would benefit from just holding off from working out until they are either resolved or nearly resolved. It's going to be difficult to catch good breaths, and by placing the additional stress of hard workouts on your body, it will probably take longer to get rid of both ailments. On top of that, if you happen to do your workouts in a public area, you risk spreading any infection to others. Whooping cough is easily contagious. In summary, I would suggest resting up.
L-sits or L-holds don't develop midline stability. The midline is bent. This position is not functional for anything other than gymnastics. Straight midline stability is far more functional-- a simple plank, or plank with alternating one leg supports, provides far more functional benefits than holding an L.
10:27. Nice workout, kind of enjoyed it!
subbed 115lb snatch
Scaled snatches to 115. Last 5 power snatches.
the data that gather from trying my self. L sit on the parallets I was able to pretty much accommodate my feet up and down as I wish while keeping my feet straight, using the rings on the side it is a little harder to bring the feet up so it was a little bit more fight, different kind of pain, harder to keep the legs straight and up, on the Bar it is hard to keep the legs up while the head is right under the bar so you have to fight a little more to keep the legs up, I don't know if I cheat it or not because for some reason it is hard to keep the legs straight up while the head is under the bar, if my head is on the back of the pull up bar i can get my legs up and down as i wish or hold them straight up. using the rings I am able to accommodate my legs and pretty much play with them in the L sit position up and down. I also found out that if you have a false grip, you would have a different kind of demand if you don't have a false grip. Pretty interesting, I would also imagine if you do Rope L sit climbs you would have a different demand.
I have being around since the before the summer in 09 and it amaze me how much I learn everyday from coaching, being coach and pretty much keep my self learning and being open to learn new stuff.
M 27/183/ 6"2
Run 1000 meters
95 pound Snatch, 10 reps
First crossfit workout ever. Scaled snatches to 80 pound. 17.32 and therefore Personal record... Pushups burned as hell, but Happy to have finished
21:54. Push ups killed me and I have never done snatches before. I scaled the weight down dramatically to make sure I did not hurt myself and I know I was not going down in the squat part all the way. Very difficult, but I still powered through it and I am sure as I keep pushin through I will continue to be in better form and get heavier weight.
100 strict pushups
10 power snatches followed by overhead squat..75#
Good Golly. That took a while. Pushups were done in sets of 5 after about 30. They look good... but they are veerryyyy slow.
Then the snatches were an ordeal. I mean, I can do OK at them, but I need to start light and work my way up to a heavier weight. Going from pushups to snatches was pretty much impossible and I was unable to catch the bar in a squat so I had to squat after.
Tuff Stuff for me. Had to scale the snatch a 95lb
Here in the Midwest I'm going to add 200m snow shovel for time.
19:22, pushups took way too long as usual, snatches took a lot longer than I thought. At work, so had to sub row for run, 115 for Snatch.
1000m run in 5:30
First 25 push ups strict
Last 75 from knees
+58 burpees not included in the time (December burpees challenge)
L holds and sits absolutely work the core but are virtually impossible if you have or had a labrum tear in the hip. I've found since having surgery to repair a torn labrum that I can no longer do these without significant pain. L sits with knees bent at 90 degrees is my acceptable alternative. Less strain on the labrum.
L holds and sits absolutely work the core but are very difficult if you have or had a labrum tear in the hip. I've found since having surgery to repair a torn labrum that I can no longer do these without significant pain. L sits with knees bent at 90 degrees is my acceptable alternative. Less strain on the labrum.
15:41 - All outside in the snow
Scaled to 95# power snatches
had to drop snatch to 10lbs. to maintain proper form.
Did 135 lbs power cleans instead of snatches bc my left shoulder was not happy going overhead today. Otherwise Rx'd. Still very tough.
For me a wrist problem is usually technique, or a mobility issue up the chain (like elbow or shoulder). Stress in one area can indicate that another is not doing its job. For example, foot problems can be a result of tight calves.
L-sits are awesome but to increase that mid-line stabilization wouldn't you want to work outside of the sagittal plane of movement...maybe get some transverse and frontal plane involvement? Anyone dig what i'm sayin'?
check out mwod episode 145 about wrist. I had a very similar issue with my right wrist caused by catching a heavy clean in a bad position. K stars suggestions helped a lot !
2:09 pr. last time did it with 115#.
Great Wod, I was actually doing leg work when a friend convinced me to join her. Running was great and the push ups were ok, but those snathes...they can make a grown man cry....sorry....I scaled down to 95 lbs. and did power's due to back problems.
scaled down to 45lbs Snatchs and only 25 pushups
10:00 with 115lbs on the snatch
Run 1000 meters
135 pound Clean and jerk, 10 reps
Run easy, pushups took up most of my time, snatches
Set of 5 then 2 then singles. Doing thruster workout next.
Had to drop the snatch down to 85#. Probably could have gotten up to 110# but when the clock was ticking i didnt want to start.
1000 meter run
Subbed snatches for 100lb power cleans x15.
Snatches at 125#, otherwise Rx'd
Completed run, pushups and 2 Snatches;
Stopped at 20 minute mark because I couldn't complete any more snatches.
Scaled to 115 lb snatch
100 push ups
power snatch 65# 10 reps still working on form:)
Amundson has to be in the top 10 coolest freakin dudes on earth!
Just found out I am pregnant but ok to continue crossfit with scaling yay!
Scaled: Pushups on knees, snatches with bar only :)
Nice cool run in the rain! Have a great day Crossfitters xo
Snatch was @ 95# tho
snatch killed my time.
Just got done making my own pullup bar, 20pd med ball, boxes, and even gymnastic rings all out of used material for 25$. All I need now is barbell and weights. Probably gonna buy new but if anyone has a really good barbell and bumper weights I would def. be interested
@42 bill - thanks will take a look
19:09 subbed 100 squats for snatch.
Struggled on the last 30 push-ups, first snatch was horrible...shoulders were tight, and almost fell over (no bumper plates here, gym etiquette...have to be gentle with the weights...lol). Power snatched the last 6...
As rx'd 14:24. Snatches were way harder after 100 push ups.
20 one-arm db snatch 60# sub for 135# snatch
PR 100 pushups in under 5 min.
22:31. 1000 m row due to snow. Pushups done in sets of 10 then 5 in fast style, not hands off floor style. 75 lb. power snatch from floor because cant get into full squat with arms above me with snatch. Can do with overhead squat?
105lb (vs. 135lb) for snatches
run .62 mi.
95# hang snatch, 10 reps
2012-12-29: Sub: 10rnds:25m walking lunge10 pushups/1 snatch 115.
2011-12-23: 20:07. 115#.
Snatch at 90#
Subbed 125 tuck jumps for 1000m run
Scaled to 33.5kg(74#) barbell snatch
125 tuck jumps
74 pound Snatch, 10 reps
Run 1000 meters
115 pound Snatch, 10 reps
16:24 @ 95#
Run was good at 4:40 in the snow. Pushups were sets of 10, then 5. Snatches were brutal. Switched to power snatches from squat, otherwise the time would have been 30 minutes.
subbed 20 jack knifes and 10 jumping squats for the snatches, no weights.
10:20 @ 135lb
Can't snatch deep so I did power snatch as deep as I could go. First official WOD. Need some serious ROM work for snatch/overhead squat! Still working out snatch. Hang power snatch is easier for me than a power snatch. Seem weird?
When a WOD indicates Push Ups, are they chest to deck or hands release, or whatever you prefer? I find the hands release to be far easier for me, while my husband finds the reverse..... Any thoughts?
95# snatch x 10
Pushups went 20-10-10-5-5-5... Decided was taking too much time and stopped at 75.
MY first WOD
100 Push ups
scaled snatches #95
10 power snatches
10 overhead squats
Ran a full mile, 6:40
100 push-ups on perfect push-up bars
One arm kb snatch, 2 sets of 10 per arm with 50lb kb
Just under 20:00
Pushups took forever.
Make up day for me. Did this directly after doing a make up wod of thrusters.
Did power snatches.
1k on TM
95# snatch (could have gone heavier)
29m 6'1" 225 lbs
Ad rX in 11:17
Snatches killed me.
14.35min with only 30kg snatches instead of 50kg. New to the exersize
.63 mi on TM at 8.3mph and 2% incline
100 hand release pushups
15:39 (14:48 last with 95# squat snatch)
planned on doin sq snatch up about dropped the 1st one on my head.
Row 1000 meters (3:37)
115 pound Power Snatch, 10 reps
12:07 (last time 13:28 with palm release push ups)
Skitour Brauneck in the morning, 1 hour 45 minutes.
Warmed up with 135# Snatch, and was Fine.
Thought I had an okay Snatch until I tried getting my first rep in the workout. Shoulders were horrible after the 100 Pushups. Scaled down to 115#.
1.25 mile 100 pu's
On vac. No weights
13:35 Snatch scaled to 95 alomost dropped first one on my head after the pushups.
16:30, Sub: rowed 1500 meters,100 pu, scaled to 65# snatch
1000m row (sub 4 minutes)
10 power snatches (75#)
10 overhead squats (75#)
1000m in 4:17
100 p/u strict, military style
scaled to 45# split snatch
Alt 10 pushups, 10 squats. Runs, squats good. 10 Pushups came down to sets of ones for the last 40 but made the goal.
at home. no weights.
1000 m run treadmill (6.5)
100 push ups- 50 Rx 50 knees
10 hang power snatches 40#
I suck at snatches. Also protecting left knee so no deep squat right now.
My 1st CrossFit workout. Did .62 miles on treadmill and cleans instead of snatches.
10:57 scaled snatches to 95#
Row 160 strokes
100x strict pushups
10x powercleans (135#)
WOD with 95# Snatch
50 Weighted Sits
50 Box Jumps
15 Pull Ups
3 Laps at Y
The wife 11:58 girl push-ups and 2 15 lb DBS for snatch
100 pushups (40 regular, 60 from knees)
10 x 35lb power snatch (hard! Never done snatches before)
100 strict pushups (in sets of 10 after the first 40)
10 power snatches...incredibly tough after pushups
1000m Row (3:39)
Muscle Snatch @135
Pulled Groin 3 days ago, still recovering. Full Squat Snatch was a no go. Good workout
Did it today:
ran 1000m at 18kph on a treadmill (fastest possible);
Used 45kg (±100lbs.)
I feel like I did well with my time, 10:10, but I wonder how other people approached their 100 pushups? Did some of you try to go all out and finish as many as possible before resting? Did that work? Any other approaches? I did 10 reps, rested for 10 seconds, but I am looking to improve on that time.
subbed 110 lb C&J
Avg HR 173, peak 188. Nice job on the 135 Kevin.
I forgot to start timing until I was on about 30 Push ups. Real good. I ran on the treadmill at 10 for the 1,000m, so the time was about 3:48 or so. from 30 Push ups to the end of the WOD was 6:45(ended with 135 CJs). So I would put the final time between 11-13 mins.
25 single arm snatch at 65 lbs
Took 1:30 switching the weight from 135# to 95# when I realized I couldn't snatch 135#. Definitely need to work on my snatch
sub run for spinning 2500m (100rpm 4:24)
95 libras (43kg) snatch
Had to switch down to 115# (after 4 fails at 135#). Shoulders couldn't hold lock out. Power snatch.
Did thruster x1 wod before this one.
.63 on tm 5min
hand release pushups mostly sets of 12
subbed 50# db alternating arm snatch 20 ea
guys doing curls on the racks again
Scale n sub yesterday:
1250m row (4:35)
100 hand-release pushups (6:45, mostly in sets of 10 w/5 secs rest in between; got slow real fast, then stopped to answer question about rowing, even slower but got my breath back ;)
1 power snatch 95, 9 ps @ 85
For time -
1000m run, 100 push ups, 15 thrusters 20kg (subbed for 10 reps 30kg snatch as not confident on technique)
Time: 10 min 41.9sec.
Tackled the push ups in lots of 10 to maintain form as best I could so that all 100 were done from toes instead of fatiguing to knees.
100 KB Swings (35 lbs.) (subbed for 1000 meter run)
20 KB One-Arm Snatches (70 lbs.) (subbed for 135 lb. snatch x 10)
115LBS x 10
.62 Mile Run
Snatches at 55#
111222 - 20:25
subbed 65 lbs. snatch
Started with 95 lbs., but wasn't going well, so went down to 65; this adde some time. Can go a little heavier next time.
115 lbs snatch
18:12 @ 115 lb.
Really disappointed with the effort. Did 20 snatches, first 2, squat snatches I guess (a snatch with an overhead squat), then 18 power snatches. Got my form back on the last 4 power snatches, but had nothing left.
10:39 as Rx'd. Did runs around a 200 Meter indoor track.
Scaled heavily, as I suck at snatches.
SN: 65lb x1 (+1F), 45lb x9
12:54 as rx'd
13:00 scaled snatch to 115#'s
My snatch form got better after a few reps.
Overhead Squat 3-3-3-3-3 reps
60,65,70(2 reps f),70,65kg
Run 1000 meters
50kg Snatch, 10 reps
100 push ups
10 snatches, 57#
oops forgot to post the time
as rx'd (power snatch)
14:17 Rx. Singles on the snatches, missed 2
Run was around 4:45
subbed clean and jerk at 135 and they still killed me at the end. 14:10