MOAR DOGS!

"A champion is someone who gets up when they can't"
- Jack Demsey

What is Lindsay Valenzuela annoyed by?

Lisa Ray is a rockstar!

11:20

Scaled to 2 rounds
Scaled DB squat snatches to 10kg
Subbed regular sit-ups for GHDs

Anyone know where you can get the GHDs they are using?

@dberry

Rogue sells 6 different models, from 3 different makers. Prices range from $560-1075.

I hope you took the time to watch yesterday’s video on the CrossFit initiatives in Kenya. CrossFit is more than a fitness company. CrossFit does more than program for fitness. CrossFit does more than promote fitness. Watch the video.

On to the WOD! A task specific WOD where we are given the work to be done and asked to do it as fast as possible. There are 4 movements done in order (one round), and the WOD asks for 3 rounds. If it was me and I was a Newbie, I’d surely be looking at that demo video with Kristan Clever (Hi Cleverhandz)!

Dumbell Squat Snatch 35lb. First of all, 35lb. is really a lot of weight for a one-arm DB snatch if this is a new movement. Practice with a trivial weight and then do the WOD with something light, say 15-20lb for men and 10-15 for women. The first set is with your right hand on a DB resting on the ground. In one movement you lift the DB from the ground while simultaneously dropping under it, finishing in a full squat with the DB held aloft and your elbow locked out. (That’s right, someone just used the word “aloft” on a fitness blog) This is done 15 times before moving on to the sit-ups.

Once again, any Olympic lift, with a barbell, Kettlebell, or dumbbell is so complex that it is devilishly difficult to describe with words. Watch Kristan's video. Go to “Exercises and Demos” and search for DB Snatch. This is a really good exercise for strengthening the lateral stabilizers of your core. They’re gonna feel weird!

After 15 one-arm DB Squat Snatches with your right arm move on to 15 GHD sit-ups. JUST KIDDING! You’re a Newbie; doing GHD sit-ups in a WOD is gonna wreck you. Even if you are a really experienced CrossFitter, unless you regularly and routinely do GHD sit-ups you should NOT do them in this WOD for time. The possibility of localized muscle trauma and some really weird dissecting swelling fluid (do you have any idea what connects below to the space just in front of your abs?!) and even Rhabdo is much too high. Use an Abmat or substitute another type of sit-up.

From the sit-ups move to 15 one-arm Squat Snatches with your left arm. After you have finished those it’s time for 15 Toes-to-Bar. We’ve done these this month, right? Frankly I can’t remember—January gets kinda longish about now. Hang from your pull-up bar and swing your legs up so that your toes touch the bar. You can bend them and then kick, and you can kip any way you’d like.

Phew, made it through. Oh oh…it said 3 rounds! You do all of that 3 times before you hit “stop” on your stopwatch. This is one of those WOD’s that makes experienced CrossFitters smile when folks say we don’t do “Abs” or “Core”, that we never work the lateral muscles. Tellin’ ya, you’ll get it after a few of those one-arm thingies!

Here you go then, CrossFit’s version of working the core. 3-2-1…Go.

Did the Fight gone bad today since I missed it Friday because of work.
Ball-14#
Sumo-75#
Box jumps 1&2 set 12inch 3 20
Push press 75#
Rowing machine has no calorie counter so I just estimate 10 calories a mintue? For a grand total of 243. 11 CF workout.

Iam always amazed by how fast top crossfitters can do these workouts.

deadlift 275x3,290x3,305x7
Clean. 200x3,210x3,225x3

Then-

Wod - 15:15 rxd

Whats that lady doing in the picture?

lisa ray has a world class booty!

M/33/5'9/160
13.21

Toes to bar was tough. Think I lost form. 3rd round squat snatches were hell

M/40/1116'3"
14.15
Subs;
Three rounds for time of:
20 pound Dumbbell power snatch, 15 reps, right arm
15 Sit-ups
20 pound Dumbbell power snatch, 15 reps, left arm
15 Knees to elbows

Three rounds for time of:
38.5 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
38.5 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

13:10
Scaled - 30# kettlebell sq snatches.

Scaled dumbbell squat snatches to 20lb dumbbells. Definitely noticed form decline on last round. Did butterfly sit-ups instead of GHD. Final time was 20:40. Definitely room for improvement.

15:09

Right arm snatches were a lot better (based on form) than the left. These ate up the majority of my time because of form issues. Should have went down in weight... instead I performed about 10-15 extra snatches with each arm so I could only count the really good ones. Total time of 21:55, no subs.

12:45

No ghd so did it on a ball with my feet jammed.

I now know what she means with the cramp in her hands.. lol

Loved the wod

21'
14 kilos dummbell
No GHD so i did regular sit ups

12:55 rx

F/51/5'6/120
18:25
15# dumbbells. They were harder than I thought but not bad for the first time. Everything else rx

m/44/5'6"/140

17:31

8:35

13:43... What a butt whooper!!!

f/30/5'5/128

sub'd 20# kettlebells for dumbbells, all else as rx'd

12:43

No dumbbells (or kettle bell) and no GHD. Have everything else. Any good substitution ideas that will work similar areas?

m/42/5'8"/180

3 rounds
65# barbell squat snatch 15 reps
15 sit ups
45# OHS 15 reps
15 toes to bar

24:03

Movements were cleaner in the old days.

as rxed 13:40

one word... grip

9:59

2013-01-20: 16:50(4:55,6:14,5:41)
2011-12-13: 16:11(4:29,5:44,5:57)

M/50/153lbs/5'6"

12:33
As rx'd but used 25lb dumbells

20 min with 10 kgm

Michael Fall @29,

Which movements? Unfortunately I can't open the tri-screen of DBsnatch yet (I will after a software download) to compare with Kristan and Chad, but those GHD's and TTB's looked fine to me without the need to go back in time.

Got a couple of examples?

M/31/200/72

No dumbbells, did 35# kettlebell squat snatch instead.

14:15

subbed situps for GHD's and T2B

9:25

09min21 as rx'd

Scaled to power snatches, all the rest as Rx'ed. Same as last time.

12:51

24 seconds slower than last time.

M/37/190 rx'd 15:19

M/29/180cm/72kg

10:49

2 reps 165 lb snatch emom for 20 min then wod rx 5:24

11:56

M/34/176/5'10

10:25 as Rx'd.

11:56

11:07

18:50 almost as Rx'd, some form issues.

As I get better, these workouts are definitely getting tougher.

11.30

KTE subbed for T2B. Believe issue is with flexibility?

32y/M/178cm/86kg
09:14

12:53 Rx'd

DBSS slow in 2nd & 3rd sets. GHD and T2B all unbroken.

50 yr female FIRST POST 😃been cf'ing since June
17:45- subbed 25 lb db, 6 toes to bar on bar 9 on bench

F/41
19:04- 25lb dumbell

12:26 with split snatches. Kristan Clever is amazing.

As rx'd 12:40. This one sneaks up on you in the second round. Quads and abs!

12:25
F/34/5'2"/112#
Started out with 30# kb for squat snatch but was too much, & after first round went to 8# DB (only other grippable wt that I had). Rest as Rx'ed.

13.30 I tought it will be easier (dumbell snatch was hell)

F/5'2"/34/112#
12:25
First round done with 30# KB. Thus was a little too much for single handed squat snatch for me so switched to only other grippable weight I had, an 8# DB. All rest as RX'ed.'ed.

42/m/ 5'10" / 190 lbs
Subs 30 lb db
10 ttb
Ghd as RX

Definite form issues with dbss

42/m/ 5'10" 190 lb
30lb db
10 ttb
18.08
Definite form issues with dbss
Forgot to put time on first post sorry

F/34/5'2"/112#
12:25

When will I ever do one clean and totally unbroken?

How long does it take to do wods totally unbroken? Man that would feel good.

12:15
*had to sub full sit-ups for GHDs (don't have a GHD)

Awesome workout as usual!

M/28/180

12:42 as rx'd

15:16
15kg Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
15kg Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar
m/25/82kg

As rx'd: 13:23

11:20 with 25# db squat snatches. Should've used 30# probably.

10:18 RX'd

Sub 35LB kb snatches, Stability Ball Situps
Rds and reps as RX'd
9:44
M/5'11/185

M/22/6'0"/180

Subbed 15 squat snatches @ 75# for the single arm snatches, so 30 squat snatches per round. Subbed foot-anchored situps for GHDs.

22:49

Sunday musings...

1) Horses. There is a love between a rider and a horse that is difficult for those of us who don't ride to understand. Very powerful.

2) Horsesh!t. Perhaps the ubiquity of this is why?! I don't think my shoes will EVER be clean again.

3) Reduction. My life is now reduced to little more than let the dogs out...let the dogs in...let the dogs out...

4) Delayed gratification. This is a game well-known to anyone who postpones real, post-educational employment. Doctors, lawyers, PhD's. I think there is a different sort of this for folks who serve in the military, whether or not they go on to school after they muster out.

Most folks who play this game intuitively get it without any assistance. While I enter yet another inning of this seemingly never-ending game I believe I am also about to learn what it is like to "coach" it.

5) Deprivation. "Eating healthy is too expensive." How often have you heard some version of that phrase. Whether it be Zone, Paleo, Whole 30, or just "stay out of the middle of the grocery store", this is uttered with some degree of exasperation and oppression with a kind of mind-numbing, self-fulfilling frequency.

How so? Per the folks at Whole Foods, regularly skewered for being too expensive (seriously, they sell fancy potatoes), on average we in America spend 7% of our disposable personal income--that's SEVEN--on food. 50 years ago that number was 16%. We now spend less than 1/2 of our after-tax income on food compared with what we spent 50 years ago.

And eating well is too expensive.

If we dig deeper into that stat alone we see that modern food production has decreased the cost of food relative to both income and inflation. The cost of producing food of all kinds has risen much more slowly than income. Why? Partly because junk carb-laden food is cheap. High-fructose corn syrup costs a fraction of grain sugar. Corn-fed protein with or without pharmaceuticals is grown faster and cheaper than grass-fed. Stuff like that. Less expensive to produce/incomes risen at a greater rate across the entire spectrum, top to bottom.

How then is it too expensive to eat a more healthy diet. We have 9% of our after-tax income to play with, right? Is some other necessity (shelter, transportation, medical care, etc) eating that up? What are we doing with that 9% that we can't find some of it to eat better? Ah, Grasshopper, now we begin to see. It's a 'Nando thing, superficial. It's not how healthy you are, it's how you look, or something like that.

Some stuff might be more expensive, but the seemingly obvious culprits are actually false targets (eg. healthcare which for this audience represents only a tiny % of new cost c/w 50 years ago because of insurance, govt. programs, etc.). Nope, it's how we CHOOSE to spend that freed-up 9% .

Think about that household in the 1960's or even the 70's. One car. One TV. One radio. Once purchased all data was free. A pair of shoes and a pair of boots. Sneaks if you were a jock. You didn't get your hair done if you were a guy, you got a haircut. You didn't get your acrylics touched up every 2 weeks; if you wanted long nails you grew 'em. Stuff like that.

Fast forward to today and think about the stuff you've acquired, stuff you are convinced you can't live without, stuff that costs money that you choose to spend every single day. The ratio of drivers to cars in a household is seldom less than 1.5/1. The ratio phones to people over the age of 10 is seldom less than 1/1. It's not enough to have a phone, or even a phone with an unlimited text plan, nope, it's gotta be a phone that will let you post your thoughts on today's weather in Bimini to FB. Right now, from anywhere. If you don't have Netflix available on each of the 4 flat-screen TV's in the house you are considered a Luddite.

Listen, I certainly am not saying that all that stuff isn't great, that it's not a ton of fun and really convenient (as I type on one of the Apple products that literally litter our household, through my WiFi network, in front of my LightBright lamp), or anything like that. What I most certainly AM saying, though, is that people who whine about how hard it is to afford to eat better almost always do so via a FB post from their iPhone 5 while sitting in the salon having their hair done, hungover from too much Bellevedere they consumed last night while noshing on Doritos smothered in Cheez-Wiz.

9 %. The stark reality is that we have let our things become more important than ourselves.

12.20min

20lbs on snatch squat
Knees to elbows

Musings in the filter...

15:31 Rx'd

Whoop!

Where do I find these "musings in the filter" exactly?

Modified
Three rounds for time of:
20kilo Kettlebell snatch, 15 reps, right arm
15 Abmat sit-ups
20kilo Kettlebell snatch, 15 reps, left arm
15 Knees to elbows
13:00
M/55/6’/205

13:31

Sub'd 35 Lbs DB for 30 Lbs DB

Subbed power snatch for squat snatch.
No ghd so i used a bench for the ghd situps

13:24

12:25
20# db for left arm squat snatch
15# db clean and push press for right arm, lingering shoulder issue.
ghsu and t2b all good.

Laura f/50/5'7/155

20:08 @ kids playground

M/44/5ft11in/170lbs

13:45

Heavily, heavily scaled, as this is my first WOD in a long time. I'm really happy I scaled too!

15lb DBs, 10 reps
15 non-GHD situps
10 knees to elbows (with iffy form)

Feels good though.

14:21
rx'd w/30# DBs & normal sit-ups

Wow, try completing a typing test after this one!

9:10 rxd

M/165/24

7.25 with 17.5kg dumbbell

M/33/5'6"/170lbs

As Rx'd:
17:47

LOL Jacob @63! In a while they will (magically) appear around 12:00PM in the thread.

19:00 total;
sub'd declince sit-ups for GHDs;
rx'd T2Bs;
rd1 w/ 35# DBs 5:00;
rd2 w/ 25# DBs 8:00;
rd3 w/ 20# DBs 6:00;

Rx'd 19:48

GHD.....Guess need to work more core

Rx'd 19:48

GHD.....Guess need to work more core

Sub 20# db and butterfly sit ups

12:32

5'10"/190/33

Harris

10:47 as Rx'd... Kicked my butt!

12:33 con kettlebell y Ammbat sit-ups

17:56 as RXed

I really thought I would do better. Toes to bar and making sure I squated on the snatch slowed me

Great WOD!

M/23/190/5'8
7:47

M/51/205

9:47 subbed straight leg sit ups w/ 45 lb bar for GHD situps... all else as RX'd

M/51/205
9:47 subbed straight leg situps w/ 45 lb. bar for GHD situps... all else as rx'd

10:42,no GHD availble used decline sit ups

15:03
Used ball and anchor didn't have ghd

15:36
Sub. GHD to 30 normal sit-ups.

28:43. 34.25 dumbell, held on to rack to maintain balance on squat portion. GHD reps 10,5,5. Lying knees to elbows . 25 situps to make up for GHD reps not completed.

M/22/5'11"/182

16:42.4 RX'd

M 42/192/6'0"
12.45.29.
No ghd, used decline sit ups. Everything else as rxd.

No GHD, so subbed anchored Abmat situps for GHD Situps.

Time: 17:02

10:21 rx

M/24/5'10"/170

subbed sit-ups for GHD

12:49

M/26/192#/71"
14:43 as rx

10:19 as rx'd
40m/5'9"/151#

13:59

Used 1 pood KB...didn't have a 1 pood DB. Forearms will be bruised.

M/30/6'5"/220

12:47, rx

Right arm felt smooth, left was awkward.

WOD was harder than I expected. Felt it quick with the squat snatches. Overall great workout. Total time of 15:48, toe to bars still kicking my butt.

12:46 regular situps, low bar for TTB so couldn't kip.

25# power snatches

12:30 (PR)

Last time was 13:05

as rx'd
11:03
GHD situps on tractor tire outside in snow, -8C, lost time on transitions from garage to outside through the house, probably 1 min or so...

Killed my legs! As rx'd 12:51 28/m/165

Don't have a ghd. Did straight leg sit-ups with an Abmat
10min 8sec
Male/22/166/5'11

M/28/6'3"/215
11:08
subbed bench situps for ghd

M/42/155/5'7"

12:56

20# dumbbell

M/33/185

15:15

as Rx'd.

Filter!

at home, had to improvise

30# db snatches
regular situps
leg lifts (no bar to hang)

13:20

snatches need to get lower!

As rx'd

15:33

19:18 with sit ups on 45 roman chair, 35# snatch with miny squat

12:12 rx'd

I've been following crossfit for over 5 years; think this is my first post on the main site.

10:15

15:15

Normal situps and knees to elbows

Did it at work again. around 11:00.
subbed v-sits for toes2bar and sit ups for GHD sit ups

F/43/180/5'10"

20# kettlebell
The squats were as deep as I could make'em.
TRX crunches instead of Toes to bar

12:15

3 rounds:
35# dmbl squat snatch, 15 reps, right
30 situps
35# dmbl squat snatch, 15 reps, left
15 toes to bar
13:35

10 1.5 pood kettlebell snatches right arm
15 abmat sit-ups
10 1.5 pood kettlebell snatches left arm
15 toes to bar

10:28

M/5'10"/200/35

16:37 as RX'ed.....

It was a great workout!!!

Hoooah Army Crossfit!!!

Rx'd
12:48

Lisa Ray!!! What's up stranger!

M/25/178

Rx @ 17:30

Scaled to 25# dumbbell squat snatch
Subbed swiss ball sit ups for GHD sit ups

Three rounds for time of:
25 pound Dumbbell squat snatch, 15 reps, right arm
15 Swiss ball sit-ups
25 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

17:23

16 years old... 10.20

M/ 32/ 5'11"/ 232

11:09 as rx'd

Shoulder injury so subbed air squats and 'v-ups'. 6:24

M/23/200
11:28
First crossfit workout since a knee injury back in November! Killed my lungs but loved every second of it.

12'18"

M/43/174/83

23:00 as rx'd

using 12.5kg dumbells

12:46

M/25/128

14:47

30# Snatch (practised the squat snatch for a warm-up... that needs work!)
GHD sit-ups subbed for sit-ups on an exercise ball with feet jammed (no ghd machine)

10:27 with 50lb DB PS for SS (PR)
GHDs was down stairs, and PU bar and DBs upstairs, which made the transitions slow.

11:03 after my whole strength workout

3 rounds
20 75# Hang Snatch
15 Weighted Sits
15 Back Extensions
10 K's to E's
13:16
Then
25 PushUps
3 Laps at Y

M/43/5'8"/174

Rxd 12:48

Rounds were 3:24, 4:39, 4:43 Probably started too fast.

M/35/5'9"/160

Rx'd

16:37

16:38
T2B was hardest.

14:07

44/m/176cm/73kg

33 pound dumbbell

13:40 (last time 13:10 with a ghetto rigged GHD)

Hoped for 12 minutes, but was even slower than last time. Not enough space in front of the pull-up bar made kipping T2B awkward. And maybe I wasn't recovered well enough from 5 hours of ski mountaineering yesterday.

Modified - 55# kettlebell snatches (no squat) for dumbbell squat snatches. Time - 11:24.

Hurt my foot playing ball on Sunday, so I had to modify this one. Kb snatches went okay; sometimes they flowed well, sometimes not. Unbroken on snatches until round 3 when forearms started to give out. GHDs felt fine, a little breathy. Toes-to-bar got hard, as I lost my kip in round 2.

M/35/6'3"/200

14:28

Prev: 13:56

11:05

Rx'd
11:59

12:08 with 17,5 kg dumbbell

33/177/80 kg

15:26 Rx'd

M/40/220 16:44 Had to sub with sit-ups. Toes to bar was the slow motion. Perhaps in the future I will be much faster at these. Thanks again CF. 12th CF workout.

M/36/5'4"/146lbs
As RX'd
10:28PR

10:15 as Rx'd

CFWUx3 (8 p/u's)

3 rounds:
10 x 70lb snatch / OH squat
15 x GHD s/u's
8 x T2Bs

~14min (didn't see start-time)

F/22/5'2"/154

This is the first wod i've done in about 5 months. I've been slacking off an neglecting my training but now I'm trying to get back into crossfit an a healthy lifestyle period. Today was a good get back at it wod my time wasn't as good as I would have hoped for but I got work do.

14:13
Knees to chest instead of toes to bar.

M/5'10/180/27

9:07 as RX'd

Max deadlift 365#, still lifting little kid weights!

1pood Kb power snatches and an Abmat

9:32

On the road with the kid and her lax team (made it to semifinals of Sandstorm tournament, go Starz!)

10 x 100-m sprints, 15-30 seconds in between each
22-30 sec per sprint

hang power snatch with dumbbell instead of squat
abmat situps
v ups

Katie 2:25 (10) 1 round
Tara 7:56 (12#/k2e)
Amanda 8:56 (10)
Sydni 7:40 (15)
Tam 9:03 (12)
Ricky 8:08 (10)
Mrs. Pip 9:22 (12)
Amy 9:41 (10)
Master P 10:43 (12)
Murley 10:30 (15)^
Joe 8:00 (20)
Pudge 9:01 (10)
Heather 10:42 (5)
Joyce 11:07 (5)
Crystal 8:23 (5)
Mr. Carey 9:32 (20)
Mrs. Carey 8:35 (12)
Mr. Wonsil 9:13 (20)
Jamie 10:25 (5)

26 / M / 5'9" / 140lbs

Scaled to 22.5lb dumbbell

31:31

Snatches were bad times. Left side is much worse since I'm missing some ROM on that side. I probably should have used a lighter weight, judging by how bad my time was...

3 rft
15 35lb db snatches rt
15 vee-ups
15 35 lb db snatches lt
15 straight leg situps
16:51
tended toward power snatches, esp. on right

15 min Could no do toes 2 hands (more like knees to hip level). had to transition from garage (snatch/situp/snatch) to basement so that added some time (need rest?). great 15 min workout though. this is why i love crossfit.

27/145/M

Dropped the weight to 25lbs. Had a lot of trouble with shoulder flexiblity and keeping the weight all the way above my head. Pretty awful form, but I'm not going to get better at them by not doing them, right?

23:18

M/45/5'11"/200

3 rounds

10 30# dumbbell squat snatches (right arm)
10 GHD sit-ups
10 30# dumbbell squat snatches (left arm)
10 toes-to-bar

11:27

As RX'd 12:26
Proper form on the DB snatches will def save the shouler at the point of extension at the top

21:05
30 pound dumbell

OHS 3-3-3-3-3
150, 165, 170, 175, 180

WOD - 45lb DB Hang Power Snatch and GHD Sit ups (No toes to bar)
10:04

Compare to:
15:26 (Left arm was hard)
Jessica - 15:50 (25lbs.)

OHS 3-3-3-3-3
150, 165, 170, 175, 180

WOD: 45lb DB Hang Power Snatch and GHD Sit ups (No toes to bar)
10:04

Compare to:
111213 - 15:26 (Left arm was hard)
Jessica - 15:50 (25lbs.)

M/28/5'6''/176
16:10
Modifed:
Three rounds for time of:
30 pound Dumbbell power snatch, 15 reps, right arm
30 Sit-ups
30 pound Dumbbell power snatch, 15 reps, left arm
15 Knees to elbows

45 min run 6 km (very slow)

Three rounds for time of:
35 pound Dumbbell squat snatch 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
10 Toes to bar (стопа к перекладине) на брусьях
11min 03sec

M/26/225/6'1"

20lbs DB replacement

19:13 - Worst day of my life. Welcome back to crossfit. I missed out.

M/37/5'8"/180/Munich
Just did the WOD today:
10:34 min (rx'd)
TTB were tough!

M/37/5'8"/Munich
Just did the WOD today:
10:34 rx'd
TTB were tough!

M/23 yo/180 lbs/5'10"

16:19 - subbed 1 pood KB squat snatches and did 30 knees-to-chest on the dip bars instead of TTB (the pull-up bar was being used for gym class at the time)

12:26 with split snatches

25# db

18:42

M/53/153/1-1-06

20# DB
Abmat/TTB

Somewhere between 15 and 17:00. Stopwatch landed perfectly on "stop" button when I dropped it at the start. It Read 0:01.34!

8:40 Rx'd PR

15:42 as Rx'd

8:32

17:55 as rx

M/35/205/6'2"

Subbed straight legged sit ups for GHD sit ups (no equipment available)
T2B gave way to K2E (2nd round) and eventually just hanging high leg lifts (3rd round)

23:04

LOVE the one armed snatch. One of my new favs. Can't wait to try it with 100lb DB!!

M/30/5'9"/217

13:41 as Rx'd

16:31 as rx'd

male, 68", 151#, 40 y/o

Time 29:10

12:47 as Rx'd (PR by 1:37)

8:21

10:40 rx m/36/180 that was a frenzy!

10.40 swiss ball + anchor for situps

10.40 swiss ball sub for GHD

2 workouts today (1.22.13).

6am - @ the Y; this WOD (DB snatch rh 35# 15 reps - GHD 15 - DB snatch lh 35# 15 - T2b 15) with 1/2-2/3 ROM GHD (pulldown bench feet around weight stack) = 14:01

Get better at T2B

5pm - @ CF box on groupon, with kid.

3 sets max effort weighted deadhang pu = 5, 5, 4 - no extra weight but no bands.

Stoked: first pullups in a year w/o bands that haven't fired up elbows!

Then 4 rft of: 10 box jump 24", 15 KBS 1.5 pood, 20 russian twists 30# ball = 8:40

Then 3 sets planks for time, record shortest one: 1:40 (all 3 were right around there).

A good day. And many things will hurt tomorrow.

M/41/490/5-10
Three rounds for time of: RXd
> 35 pound Dumbbell squat snatch, 15 reps, right arm
> 15 GHD sit-ups
> 35 pound Dumbbell squat snatch, 15 reps, left arm
> 15 Toes to bar
Rnd 1- snatches 15, GHDSU 15, TTB 10-5= 3.26
Rnd 2- snatches were 12-3 with each arm, GHDSU 15, TTB 10-5 = 3.54
Rnd 3- snatches were 12-3 with each arm, GHDSU 15, TTB 10-5= 3.48
=11.09

My squats were about to level, not hip crease below knee but so it goes.
Might have been able to fight through for getting all 15 of the snatches but thought it best to put it down for 5 breathes then try again.

M/26/185/5'10"
12:14 as rx'd

12:22

PR
1/23/13: 13.24
12/27/11: 15.14

well well...

9:25

subbed hanging (monkey bar) situps for GHD Sit-ups

around 20 min rx
stopped to chat rd 1

25# db
all reps of 10
9:15

Three rounds for time of:
35 pound (10kg) Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound (10kg)Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

15:44
Struggled with the toes to bar - the last 15 took about 2 and a half minutes.

8:28

20lb db snatch
10 ghds
20lb db snatch
10 toes to bar

335lb DL, 3RM PR
Then, WOD as rx'd but 25lb DB, ~15:30
480th, jog to/from gym.

3rft 15 135#ohs
15,ghdsu
15 135# stoh
15 ttb
10:52 @ CFS

sub'd db snatch for 135 ohs and 135 stoh. 10:52 @ CFS

Used 20 lb dumbbells. No access to a GHD, so did incline sit-ups. 17:49.

F/26/5'6"/165lbs

Scaled

10# Snatch
Situps
Knees to Elbows

12:25min

500m Row warmup

25lb db
11:10

18:47 Rx

molly 11:35 (m 15# DB, lying toes overhead)
cale 12:25 rx
kelley 12:18 (m 15# DB snatch)

molly 11;35 (m 15#, toes to overhead on floor)
cale 12:25 rx
kelley (m 15#)

M/168/5'7"/33
RX 13:35

2 rounds:
17 pound Dumbbell squat snatch, 15 reps, right arm
8 GHD sit-ups
17 pound Dumbbell squat snatch, 15 reps, left arm
8 Toes to bar

11:11

35# KB Pwr Snatch

10:22 pr

Three rounds for time of:
35 lb. Kettlebell Squat SN, 15 reps, right arm (subbed for 35 lb. dumbbell)
15 Sit-ups (subbed for GHD sit-ups)
35 lb. Kettlebell Squat SN, 15 reps, left arm
15 Hanging Knee Raises (subbed for Toes to bar)
13:20

24'23"..

m/39/5'9/181
CFWU-3. No PU, just therapy on left shoulder. Superman. Burgener. DU.
15:23
Squat snatches prob better. Tried to keep arm centered on midline. Need to stay on heels better. Good job floating wrist. Make sure to get arm behind head for stronger position. T to B not real bad. 10+5 1st, 8+4+3 2nd, 8+3 then non-kipping for remainder on 3rd. Did @ Triangle - 2 notches on GHD
12/13/11: 16:55

M/28/170
15:50 rx

Scaled:
10kg DB right arm
15 GHD sit-ups
10kg DB left arm
10 toes to bar
: 13:05 mins

12.15

15'38"

Jeff @ work
8:20
Everything unbroken except for last round of T2B-one break there.

m/34/5'8"/175lb

10:55 with abmat instead of GHD

scaled:
25# db R arm x10
10 abmat
25# db L arm x10
toes to bar x10

11:27

20:10

20:10

11:55
Home gym

rxd

27:02

m/42/5'8/240

Solid workout after a well needed day of rest. Got everything unbroken except for the toes-2-bar. Still kept moving though.

8:53 RX'd :D