CFWUx2 5*30lb db snatch each arm
48:28

did 1/3

13:39

20:46. *21 OHS@7kg each, R1-*15s ring L-pulls, R2-*15s ring tuck pulls, R3-*15s knee kip ring pulls. Think I'd perfected my form by the final round on left.

I've always struggled with single arm OHS/snatch. After 10 years of CrossFit I finally thought of raising the opposite arm, parallel with weighted arm, when single arm overhead squatting. My form improved immediately. Hope I can remember.

25#
26:47

44:58 rx

Started too easy in number on L pull-ups But was too gassed to go faster on dB snatch after the first 21 of both. Couldn’t find records of this one. Felt like skipping the WOD today but I’m traveling to a wedding tomorrow and might not get a chance to workout. 

40y/69.5”/188lb. 

43:25 Rx 

30:38

60:46

Thank you Joshie 
Rx 37:43

22:10 but....scaled to only 2 rds of 15/10/15/10 of 27.5# dbell squat snatches & kipping L-pulls.  Tired, late workout, still not recovered from vacation, etc.

26:30. DB squat stanches Rx (left side more of a struggle). L-sit pull-ups scaled: first two rounds 2x21 one-leg banded L-sit pull-ups each round. Last round 2x21 horizontal ring rows pronated grip.
Completed 07/12/2019.

Scaled to 25# and alternated pull-ups and ring rows
29:30

31:42 scaled to strict pull ups pelvis wasn't having the Lsits

27:00 scaled to power snatches and ring rows

As rx'd, 27:23 (PR).

I had remembered that the squat snatches were bad, but it was the L-pull-ups that got nasty quick.  I basically started these with quick singles; did these on rings.  Squat snatches were mostly unbroken, a quick break sometimes after 12 and 18.

46m/5'10"/180

32:22
35 lb dumbbell
Lsit pullup rnd 1
Strict pullup rnd 2
Toenail pullup rnd 3

30:44 as rx’d

Rx 40:40

28:51
2 rds
30 lb dumbbells

21-15-9, each, @20kg
35:05

Scaled:
Db-14kg
Power snatch
Kipping pull ups
Time:32min

link is not working ( FYI )  Thanks 

38:50, scaled to 26Ib and kipping pull-ups

34:31 rx

5’8” / 164 lb / 20 / M

Rx’d 30:44

I love these at home pieces, because they show that Crossfit can be for everyone anywhere. 

44:56 kipping pull ups

44:56 kipping pull ups

First 5minutes of long cycle with 5 second pause at each position (rack, lockout, hang). 13 reps with two 20kg KBs.

Then this WOD:
Scaled to 16kg/35lbs KB squat snatches and tuck/L-sit ring pull-ups.
36:09
42/1.78m/77kg

RIP Joshie
scaled to
35# kb
strict pull ups
els as rx
33:19
compare to was
30:45 with similar scales
3 yrs older, a bit slower, but sqt snatches were to parallel or below every time, so I'll take it.
m/49/175

35:58 rxˋd 

2108

Majorly scaled
15 db/Ltuck pull ups
15/915/9

D
2025
8 lb db/ black band pull ups/10 sec Ltuck hold

Joshie

3 rounds for time of:

21 dumbbell squat snatches, right arm
21 L pull-ups
21 dumbbell squat snatches, left arm
21 L pull-ups

♂‚ 40-lb. dumbbell

41:00 (waiting for pull-up bar, 38:30 is estimate)

Did the 3 rounds but reduced rounds to 15 second and 9 third.  35# db 1st round, 25# 2nd and 3rd, full squat snatch.  L sit pull ups strict and singles.
32:21.  Felt really bad in heat and humidity and struggled mightily not to quit.

Did a gym workout with a buddy.  
3mile bike warmup 
Bench press 12-10-8 reps, 45/55/65# then 55/45# AMRAP (13 & 20reps, respectively)
Hammer curls, alternating 12-10-8-6reps 15/20/25/30# + 6reps at 25
Dips, gravitron 10-8-6reps w/70/60/50# assist
Lat pull downs 10-8-6reps 50/70/90#
Pull-ups, gravitron AMRAP w/ 70# assist 5reps

Scaled
3RFT
21 SA DB Squat Snatches L
15 Tuck Pull Ups 
21 SA DB Squat Snatches R
15 Tuck Pull Ups 
30lb
27:29

M/44/6'2"/180#

WOD from Crossfit North Charleston 
30 DL's 225#
10 toes to bar
20 DL's 275#
20 toes to bar
10 DL's 315#
30 toes to bar
13:19

23:14
Power Snatches/Standard pull ups 

32 / M / 5'9" / 137lbs

2 rounds:
15lb dumbbell snatches x15, right arm
Tuck-sit pull-ups x9
15lb dumbbell snatches x15, left arm
Tuck-sit pull-ups x9

40:11

Mobility wasn't there today.  Also, I was practicing muscle-up progressions the last two days, so the pull-ups were hard even during the warm-up. I realized pretty quick that I wasn't going to finish all three rounds.

Scaled to DB power snatches 

25:52 (3:46 faster than last time with same scale)

RIP SSgt

3 Runden
11kg Dumbbell 
21-15-9 Wdh 

21,33min

22:56 Rx
30# DB

-some snatches were more like power than squat. L-pull-ups-legs at 45°

3RFT
Used 10kg & banded L pull ups
30.26...a sweaty one. More of these please 😁

This is a lot of L pull-ups, especially if doing them in a strict fashion! Here are some thoughts on scaling:

Dumbbell Squat Snatch: The load is relatively light and the total volume of reps are fairly high. The limiting factor, for most of my athletes, will be the technical/mobility demands of the movement. This movement requires very sound squat mechanics, shoulder stability, and adequate range of motion throughout the entire body. This movement will show you where your weaknesses are. For most of my athletes, I will reduce the load and modify the movement into a dumbbell power snatch followed by a relatively slow DB overhead squat to a depth slightly above technical breakdown. For athletes where this movement causes significant technical breakdown, I will have them perform a dumbbell power snatch (potentially from the hang), followed by lowering the dumbbell to the shoulder and performing a single arm DB front squat. This will allow me to preserve most of the functions of the movement. I will reduce reps on an individual basis today. 

L-pull-ups The intended volume of reps accumulated is high. Many of my athletes will need to modify this movement in order to maintain consistency while keeping the movement strict. As a general guideline, if I have an athlete that does not have the capacity to complete 10+ reps consecutively, I will most likely reduce the reps. Beyond reducing the reps, I may have these athletes modify the movement to a tuck L pull-up or perform a kipping L pull-up on the ascent followed by lowering the body in an L position. For athletes that cannot perform an L pull-up, they will modify the movement to either a band-assisted L pull-up or a combination of band-assisted strict pull-ups with a 10-second L-hang variation after completion of the set. Again, significant rep reductions will likely be a factor regardless of the variation being utilized.

So completely wasted from yesterday's workout and celebrations, I just did not have anything in the tank for today.

21-15-9
35# dumbbell power snatches, each arm
interwoven with 15-15-15 pull-ups
9:37

RIP Joshie, and peace to your family.  Wish I could have honored you in a more fitting way today.

Scaled this one a bit, the volume seemed excessive to where my fitness is right now. Did 15 reps/rd, RX movements. In hindsight, could have done it as prescribed.

25:06

32:06 Rx

12:14 to do 3Rds of:
21 hang snatches w/ 45# bar
21 kipping pull-ups

Scaled to 28lbs dumbbells

27:52

I probably should have gone a little heavier on the DBs.

Good afternoon dear all

My time was

3 rounds for time of:

21 dumbbell squat snatches, right arm
21 L pull-ups
21 dumbbell squat snatches, left arm
21 L pull-ups

With dumbbell 20lbs because I am restarting and my elbow is getting better.

Have a wonderful weekend ahead. 

rx : 30:50
I DO KIPING L PULL UPS

28:34 Rx’d. 3 1/2 minute PR from last time 3 years ago.

OHP 3x5 @ 100
WOD: 22:21 tuck pull ups
Snatch practice

39:45 Rx (1:45 slower)

Scaled to 25lbs dumbbells 
Power snatch
L-sit pull ups
21-15-9
31:08

Interesting, salt intake was a number I cared more and more lately. Unfortunately, one must sign in (and pay) to read the whole article. Hope to see more information’s on this topic in future.

Main point I was concerned by salt intake is that I think it may regulate blood volume (more salt > more liquid > more blood). As I have veins insufficiency, I think on that less blood volume means less weight that’s pulling in direction of gravity. Etc etc. Too bad that veins insufficiency is not yet well studied and the origins stay unknown and treatment is far from optimal.

Dumbbbell snatch rx
Pull up scaled to 15-15-12-12-9-9 of tuck pull ups 
31:34

M38 78kg
Time 32mins 20 sec
DB 10kg, Pull ups as L-shaped as possible (not perfect) 

One cannot do a L pull up . Would the same set of knees to bar be a close alternative? 

One cannot do a L pull up . Would the same set of knees to bar be a close alternative? 

Warm-up for 190705:
GENERAL WARM-UP

2 rounds of:
20 deep mountain climbers
10 lunge steps with PVC pass-through
5 dumbbell windmills, per side
10 goblet squats
10 kip swings

SPECIFIC WARM-UP

L pull-up
10 scapular pull-ups
10 hanging knee raises
10 hanging straight leg raises
3 sets of : 1 pull-up with right leg extended + 1 pull-up with left leg extended
3-5 L pull-ups

Dumbbell squat snatch
5 dumbbell deadlifts, per arm
5 dumbbell high pulls, per arm
5 dumbbell power snatches, per arm
5 dumbbell overhead squats, per arm
5 dumbbell squat snatches, per arm

YES! Another hero - THANK YOU!

INTENDED STIMULUS


Oh boy! That is 126 L pull-ups! Just when you thought this week couldn't get any better --or nastier? This is another beautiful workout. Your core will be challenged to stabilize while squatting, and then completely compromised in flexing at the hip while pulling. There are two more parts to consider though. The first is mobility and second is capacity. If you have mobility problems in your squat that don't flare up with the barbell, they will today. Remember: if your dumbbell squat snatch improves, your barbell snatch will improve -not the other way around. Any restriction you find today is an improvement for tomorrow. In terms of capacity, keep in mind that this is a chipper, slow and steady wins today. Keep breathing, keep moving, keep focusing on mechanics. In your scaling today try to preserve and maximize the three key aspects: core engagement, mobility, and volume. 


Note on Dumbbell Squat Snatch
If you, or your athletes have never done this movement, treat this as you would a barbell snatch. Prioritize your scaling by the following hierarchy:
1. Positions first: make sure your athletes can get to a solid OH bottom of a squat. If they can't, have them do power snatches and give them drills to work on this position.
2. Movement: make sure your athletes have good movement between positions. If the movement is not solid, have them do these transitions slowly and with low weight.
3. Speed: if their positions and movements are solid, then focus on letting them move fast. 
4. Load: If they have positions, movement, and speed LOAD THEM THE FUCK UP!


OPTION 1
3 rounds for time of:
 
21 dumbbell squat snatches, right arm
15 L/tuck pull-ups
21 dumbbell squat snatches, left arm
15 L/tuck pull-ups
 
♀ 20-lb. dumbbell ♂‚ 30-lb. dumbbell


OPTION 2
3 rounds for time of:
 
21 dumbbell squat snatches, right arm
15 pull-ups (band or box assisted)
21 seconds hanging L-sit/tuck hold
21 dumbbell squat snatches, left arm
15 pull-ups (band or box assisted)
21 seconds hanging L-sit/tuck hold
 
♀ 15-lb. dumbbell ♂‚ 25-lb. dumbbell


OPTION 3
3 rounds for time of:
 
21 dumbbell power snatches, right arm
15 pull-ups (band or box assisted)
15 seconds hanging L-sit/tuck hold
21 dumbbell power snatches, left arm
15 pull-ups (band or box assisted)
15 seconds hanging L-sit/tuck hold
 
♀ 15-lb. dumbbell ♂‚ 25-lb. dumbbell

Globo scale-as Rxed.  Really no modification for a Globo gym needed.  If no dumbbells are available do 95/65lb barbell squat snatches.  Bodyweight sub pistols.

Champions Club Scaling Notes

RANT: 
A squat is a lot of things, one of them is the formal, hips-below-parallel thing we do in this muggy little room called the gym. But in real life, a squat is any action of lowering the hips towards the ground; there is no specific requirement for how low the hips go. A kettlebell swing, defensive stance, tackling breakdown, and snatch are all squats. The most important things about the squat are the mechanics (hips load, not the knees, torque is maintained in the  hips), and not depth or torso angle. There are very few people who can do a one-arm snatch all the way down and keep the mechanics good. So only go as low as you can,

I SHOULD TRY THIS RX’D IF: I read the above and think, “hey that sounds like me!” and also have an abnormal amount of upper body and midline pulling strength

ORGANIC SCALES:
Strength — change the snatches to light, slow one-arm overhead squats and keep it as rx’d
Stamina — 10 rounds of :30 seconds of a static hold at each of the 4 stations (top or bottom of L-pull-up and bottom of one-arm squat with light weight)
Endurance — team workout version, one partner does the exercise while the other runs
Flexibility — as is, or the stamina version

NEUROLOGICAL SCALES:
Coordination — group version
Accuracy — same as balance
Agility — keep the integrity of the snatch and allow yourself to feefall
Balance — as is, just pause on bottom of snatches

GROUP VERSION:  I’m thinking about doing a 20-minute AMRAP with dumbbell snatch, kipping pull-ups, and L-sits. There are a ton of ways to go about this one, though, so I’ll have to see what the group looks like. the problem with two sets of pull-ups in a round would be space on the bar, so keeping it to one set would be good I think.

WARMUP:
L-hang — make up for the lower-case “j” that the L-pull-up will turn into during the workout
One-arm overhead squat — make up for lack of depth on snatch
Jump rope — always
Box jump — haven’t seen these in a minute
[insert thing you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):   5. Again with the JT thing, but this will take a lot longer.