CFWUx2 8*30db sn 8*35db sn
31:50
35 db +clr/bar

17.08 and first time doing this workout 

1200m ECHO bike, 15 R/L 35 lbs 5 rounds:  22:02

18:39 5R 500m row, 15L/15R power snatch @ 8kg

16:10
10 each arm 24kg

18:45
Rx’d

28:04

17:50 rx. Didn’t have time to warm up at all. Ran pretty slow but stayed moving and unbroken on snatches. 

As rx'd, 14:38 (PR).

Was not super psyched for this one, as there is clearly no place to hide, and I had done it before only 2 years ago (so might be a tough time to beat).  But this was a 2+ minute PR.  Tried to stay focused on completing each run under 2 min, and the snatches in 1 min.  Snatches went well, all unbroken.  Focused on breathing and using the hips on the pull.  Last time, only my first round was under 3 min; today all but the last round were under 3.

46m/5'10"/180

18:38 20# kbs

14:42

M/34/5’10”/190

Rx’d 17:52

Not a great runner.  But I’ll take it. Firebreather for me. 

15:32 RX
Haven’t posted in a while since baby was born 4 months ago, but have been doing the WODs as I can fit them in. This was a great one!

15:32 RX
Haven’t posted in a while since baby was born 4 months ago, but have been doing the WODs as I can fit them in. This was a great one!

F/49/5'6"/145
first round with 25# KB snatches, 15 each arm; remaining rounds did 30 1-pood KBS
22:38

M/44/6'2"/180#

Rx'd 
16:44....14 seconds faster than compare to

33/M/170cm/68KG - 13:51 RX with stairs on the way to 400M, unbroken on KB. Could have tried to go faster on left arm and run slightly faster on first 2 rounds. 

Tonight felt great!
RX'D WOOOOO
29:55 steady pace, all splits within 10 seconds

13:31 rx - Lunchtime L1 workout at CrossFit Milpitas

F/ 40/ 5’7”/ 170
16:32 RX

Rx’d 
17:13

16:15, RX.  Compared to 18:40 (but I had done heavy DL before the previous effort).

18:39 rx

16:25 rx (treadmill)

170813 - 15:31 rx (treadmill)

14:24 Rx

22 mins, was a goodie! Really enjoyed it

18:28 - Rx (40lb KB)

21:55. Rx

Rx’d - 16:43

Rx’d
24:13

"simply seeing "snatch" with a KB implies cycling between the legs as shown, whereas snatching from the ground is specifically stated."
Is this written in any rules or regulations anywhere, or just your opinion?
I too was immediately confused when I watched the video, as I would always think that each rep of any Snatch (barbell, KB, Db) should begin from the floor.
It only matters in how we name the exercise, but the terms are difficult enough to learn for new people coming into CF without us not being able to correctly label fundamental movements.
Thanks in advance.

Rx - 17:20.

19:13 RX

Used gloves (glad I did).

18:30 rx

D
21:35
10 lb  kb

16:08 Rx

23.15 min 
Awesome 👍😁

18:49 subbed 30Cal Airdyne for 400m run

30# KB 18:20
First 3 rounds I was on 🔥! Last 2 my right shoulder started being weird so I broke the KB Snatches into 5-10 reps for a couple of sets. Did a 10 min. EMOM before the workout of SHSPU. And it was hot & humid! Did the WOD today b/c I was hauling hay for my horses yesterday.

14:39 with 35ibs dumbells 

18:20
Scaled/subbed to 5 rds of : 400m run / 24 one-arm alternating 14kg DB power snatches
M / 40yo / 176cm / 70kg

18:32 30 lb dumbbell

16:06 Rx

18:50 rx 

18:23 Rx

My shoulders are feeling punished, so I subbed with:
15 min foam rolling and stretching
5 min EMOM: 20 sec hollow hold+10 sec rest+20 sec Superman hold+10 sec rest.
4 rounds of 800 meter run + 1 min rest.

17:46 RX

18:08
16kg kettlebell + ran on assault runner :)

19:29 Rx

14m

14:40 Rx PR 

4:48
5:03
5:01
5:02
4:56
15 kg dumbell

19:35 Rx

21:55. Rx 

12:30

5 rounds:
400 m run
30 KB swings #25

This 3 day cycle has definitely worked the posterior chain in a variety of ways: the back extension on Thursday, heavy deadlifts yesterday, and now a fast and light loaded hinging movement. This is a workout where there really should be no reason to stop. Attempt a fast pace on the run and unbroken sets on the snatches while transitioning fast between movements. Here are some scaling thoughts:

Run: If an athlete cannot complete 400 meters in under 2:30-3:00, consider scaling the distance of the run.

Kettlebell Snatch- I consider the load to be light and the volume to be relatively high. I will be able to have a large portion of my athletes perform this entire workout as prescribed. When it comes to scaling, I will have athletes use a load that allows them to perform nearly all rounds unbroken. Being that the volume is high, I will have athletes reduce the reps per round to maintain intensity. If equipment is an issue, I will have athletes use dumbbells and perform hang dumbbell muscle snatches. 

14:50

Subbed 400m run with 100 double unders per round. 

22:43

I did 
5 rounds 
400m assault air runner
10 R arm DB snatch
10 L arm DB snatch

50 lb DB (it’s all I had)

rx
20:19
compare to was
21:02
m/49/175

16:07
Treadmill 1% incline
40lb kb (lightest i have)

Scaled weight to 12 kg, all else as rx
16:37

19min 14sec

14:46 

Used 53lb KB and did 10 each arm unbroken . I did not have a 35lb kB. 

Sub’ed 40lb dumbbell hang snatches 

=15:47

18:30 RX compared to 14:48 two years ago😞. I’ve been fighting wildland fires all summer. First WOD in a while.

16:51 Rx
30# DB

Compare to: 17:46-  25# DB
I’ll take a little faster & heavier weight!

21:30 treadmill & w/40# DB...kept having to wait for treadmill to ramp up to speed 8 mph pace

subbed to 35# DB power snatches
22:53

I am fitter in so many ways at 56 after years of CF than I was at 45.  Except running.  I can't run for shit any more.

16:45, thanks.

24:49 Rx 

31lbs dumbbell hang snatches

18:17

170809: 17:00 / 30lbs DBs

I’m bewildered. Last time I was in Los Angeles and I ran around the hotel block. Was it short of 400m? How else to explain this fall-off. I only broke 1 set today – and only because I had to reset a bad step.

Been a while since I’ve done a online workout, but since my box is closed today, I thought I’d do one. 17:24 rx

20:9 Rx unbroken!

17:55

Compare to was 20:13. All those 5k runs earlier this year really paid off! 

16:59 Rx’d
M/28/205
Ran into a majority head wind so I feel like I could have been faster

Rx + 20lb vest (because why not)
16:06

16:12 use a 35 lbs dumbell instead

20:35

5 rds
200m run
15 kb snatch R arm 20#
15 kb snatch L arm 20#
15:20

19:06
Treadmill (I wish I knew if this is slower or faster than I’d run on a track. Only one way to find out..)

16:27 Rx

14:43 RX

23:40 Rx

13:17 Rx

34/M/5’9/195

16:12 Rx

This is NOT a KB snatch. It’s a single arm KB SWING. 

17:38, 400m row, 15 DB cleans, 5 round

This is fascinating and I think it’s happening to my Dad... he became an insulin dependent diabetic after a liver resection. He’s a pasta eating Italian who can’t stop the carbs despite his newly diagnosed diabetes. He really is in this brain fog but tested negative for dementia and it has been so puzzling to me as to what is happening to him. The challenge is converting an eighty year old Italian to a keto diet. Nearly impossible.... we have to start changing the way people eat while they are young if we want to make a difference 

Warm-up for 190928:
GENERAL WARM-UP

2 rounds of:
10-meters of high knees
10-meters of butt-kickers
100-meter run
3 reps each arm of a Turkish get-up
10 kettlebell halos
:30 reverse-grip bar hang

SPECIFIC WARM-UP

Kettlebell snatch
Perform 5 reps per side of each movement with a light kettlebell:
- Single-arm kettlebell deadlift
- Single-arm Russian kettlebell swing
- Single-arm swing to a high elbow
- Single-arm kettlebell strict press
- Kettlebell snatch

Build-up
2 rounds of:
100-meter run
3 kettlebell swings per arm (increase load on the 2nd round)

Are the KB snatches to be from the ground?  The demo video is from the hang.

INTENDED STIMULUS
.
Hell yeah! Firebreather! How fast can you push it? This one is pretty straightforward. It is light for a reason. Have you done a workout recently in which you weren't just surviving? A workout in which you weren't just pacing it so that you wouldn't redline too soon? A workout in which you actually were trying to speed up through the middle and the last part. Today is that day. You want to put yourself in a situation in which the only question is how hard can you run. Pick a weight on the KB you have no doubt you will be able to do unbroken all the way through. If it feels very light, that's the one. We don't just want you to be able to do them. We want you to speed them up. If running is your kryptonite scale the distance to something, you can push. You are not going to get better at running by jogging distances that are too long for you. Set yourself properly today so that you can breathe fire like the dragon you are. This one is pure fitness fun. Smile and enjoy!
Note: If you performed 190911 and 190907, check your notes from those workouts. The stimulus is very similar here, but the legs will not be hit as hard. Your times should be very similar even with the increased number of reps. If you don't have notes for those workouts, today is the day to start taking notes. 

OPTION 1
5 rounds for time of:
300-m run
12 left-arm kettlebell snatches
12 right-arm kettlebell snatches
range: 12 kg - 16 kg

OPTION 2
5 rounds for time of:
200-m run
12 left-arm kettlebell snatches
12 right-arm kettlebell snatches
range: 8 kg - 12 kg

Globo scale:  if you do not have a kettlebell sub dumbbell snatches 40/30 lbs.  Subs for run are 500m row or 22 calorie assault bike.

Champions Club Scaling Notes

RANT: 
Just A Workout. But this is a good time to point out the specificity that sometimes comes with working out. There is absolutely nothing sacred about the kettlebell. In the sports training world, kettlebells are known to be a great “core” exercise, as if the instant a kettlebell touches your hand it flips a switch to activate your abs. It’s the way you do said kb movement — or any movement — that will make it a “core” exercise or not. In reality, there is nothing different from a kettlebell snatch and a dumbbell snatch. Or a one-arm kettlebell swing. Or a one-arm dumbbell push press. This movement is a little wrinkle that can get thrown in to challenge a very specific kind of coordination: how to control a kettlebell without it bashing you on the forearm. If you can’t figure it out in like 2 minutes, either become more athletic or just do any other variation of a movement that requires a very important and broad kind of coordination: core-to-extremity.

I SHOULD TRY THIS RX’D IF: the only thing limiting me would be my lungs exploding.

GROUP VERSION:  as is, just see the rant for scaling the kb snatch

INJURY VERSION:
Locomotion, endurance over stamina, unilateral loading, core-to-extremity, no exercises to hide at, overhead(ish). When scaling this I would try very hard to keep the unilateral loading aspect in some way, upper or lower body. Other than that, decide if you can do something like a bike or row to make yourself breathe hard or if you need to treat it more like a stamina/strength day

WARMUP:
Running jump rope — running prep
One-arm plank or handstand — unilateral loading prep
Hollow rock — midline prep for running
[insert thing you suck at]
[insert thing you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  7