CFWUx2 10*45dl burgener 10*95dl+1 sn 1 sn
7:09

2:47 Rx

5:03 - Rx'd

Oktober 2nd, 2021

wu: bike, slips, db variations
skill: snatch drills with a focus on isometric strength in positions, external shoulder accessory

wod:		isabel (no dropping)
			30 snatches 37 kg
				 2:30 

post: bike, external shoulder accessory, stretch

4:55 rx’d (singles with breaks every 5 reps)
Warmup was minimal: some pass throughs, sots press, then sets of 5 power snatch at 75
95 115 125, then 3 at 145...1 at 135 
Did this one in street shoes today. Felt strong today especially in the shoulders and elbows...



182/42/176cm

Rx

5:18

3:23 s
65#

I went 5-5-5-5-5-3-2 with 5-15 second rest in between. 

F/24/5’5/140
CrossFit AFK

This is my girl RX

2:14 

M/35/6'/175#

4:13 Rx (00:11 PR)
(Set of six to start, then doubles until final six reps)

Deo gratias

RX, 3:10

Male Rx 23y 175cm 82kg

ISABEL 135#
5:25

Did every snatch as singles, 2 fails tho

Scaled to 95lbs:

4:10

42 / 6’0 / 190

M/25/5'8"/155lb
CrossFit AFK

8:30 - Rx (wrist and elbow are bugged from work) 
On 200715 - 6:36 and felt okay. Was hoping for a PR today but not even close. Next time.

2'45" - 40 kg

4:15 Rx’d

3:58 at 95, last was 5:05 at 95, 5:37 at 105. Felt good, Steady one at a time, split 12,20,26,30. Gonna have to go back up to 105 or 115 next time. 

Subbed Grace:

4:18 @ 105lbs

Compare: 3:50 @105

95#
3:23

Don't have my compare to time, but I think this was better.

5:12.78, beginner. Next time try intermediate. 

95# 3:18

compare to 2/10/2020
80# 3:45

95# - 3:25

(-0:53 from 200210)

7:10 w/75#

115…4:06

Intermediate scale, so 115 lbs. 

5:15.

1:59

30 PSN (75lbs)

M/60/185
#95
3:45

Rx
2:51


M/30s/225lbs

4'17" at 44kg, using "small" home weightlifting bar

scaled to 95lbs

2:58

Modified: "IsaDumbell"
--
60 single-arm dumbbell snatches w/ 12,5 kg DB, alternating sides every 15 reps.
SCORE:  6'22''
--
Practiced snatches with broomstick to warm up / cool down.
5 km easy run in the early morning. 

Scaled to 75# and squat snatches. 
5:10

2013 恨풀이
For time:
100 squats
100 ring-dips
100 pistol alt
100 DB hang snatches alt 22.5kg
-23:40

이렇게 하니 겨우 목표안에 끝나네요.

Scaled to 2x45#DBs:
1:56

4:14
115 lbs

M/43/6’3”/215
4:07 rx’d per an (PR?!… seems unlikely as I’m a bit deconditioned)

prev:
M/34/6'3"/200
4:59 rx'd (PR)... Pwr snatches
Prev 11:01 all sq snatches

Intermediate scale @ 115#: 4:22 (PR)

200210: 5:14

95#: 3:25

4:55 Rx'd
23 second PR!
m/53/5'11"/200#	

135# RX

10:42

95# power snatches
4:42

4:54  95#

Short on time, scaled way down to 75lbs.
2:45
Crazy time! Scale was too low.

Isabel
30 snatches for time
95 lbs 4:15

Today: 105# 5:56
7/15/20: 95# 3:25
2/10/20: 95# 6:33

4:33 95lb first time doing Isabel. I took my time way too much. Will definitely revisit. 

Scaled to 65#
4:13 

Compare to: 4:08 (65#) (PR)

I almost want to try again since I was so close to my PR. 

M/46/6'2"/180#

Scaled to 95# the rest as rx'd 
2:05

Good skills, especially Kelly.  There's an aim for myself 145lb in 4:44.

210816 RX：5'23''.https://youtu.be/Uz7aqIocw1Q
200210 RX：4'15''.https://youtu.be/EhkuLC5-QiQ

Globo Scale- you have 3 options here. If with bumpers and bar do as Rxed or follow the scaling options and guidance posted.  If you only have iron plates scale to something you can touch and go multiple reps, and consider low hang power snatches (from the shins) if you are working with smaller than standard plates.  Finally, the dumbbell sub is 60 alternating dumbbell snatches 35/50lb.  Try to do this in large sets.  Scale as necessary from here to preserve workout stimulus and form. 

Bodyweight/no equipment sub do either 100 burpee object touches for time (6" above reach), or 30 high object jump overs for time (safety first). 

This weekend confirmed that I need to put my pride in my pocket and leave my ego at the door if I intend to be relentless in my pursuit of virtuosity in the art and science of helping others. There is no more accurate display of natural “Blindspot monitoring“ than having your peers and subject matter experts see what you can’t yet see in yourself. Thanks to Jason, Joe, and all my classmates at my L-2 in Nashville, TN. #coachesneedcoaches #takingcareofthecaretaker

Champions Club Scaling Notes

RANT
So for the two girls in the back of the video, I'm wondering if they did Isabel as the first part of a two-part workout, or had a different purpose to it other than a true benchmark test. I'm saying that based on their form being pretty rock solid the entire time, and also their condition after they finished (appearing tired but not what I'd expect out of a legit sprint). They look like they both have the capacity for sub 2:10. I hope that's not disrespectful, because even at (what I perceive to be) a sub maximal effort they'd crush my time on this workout.

WORKOUT THEMES
A test of short duration/high power output. Jumping with heavy weight, stamina and endurance playing major factors in discomfort, but not really enough to warrant stopping often

MAIN DECISION
Do I want to use this as a test (go rx) or do I want to use today for a different purpose?

TECHNIQUE SCALE
Complete as many rounds as possible in 20 minutes of:
Run 200 meters
15 snatches

CONSISTENCY SCALE
3 rounds, each for time of:
30 snatches (light weight)
Rest as needed between rounds

INTENSITY SCALE
6 rounds of:
Short sprint or burpee set
5 heavy snatches
*rest as needed between rounds

INJURY SCALE
Upper-body - technique scale, just do one-arm dumbbell
Lower-body - 5 rounds of: max reps dumbbell strict press, max reps kipping knees to elbows, rest as needed between

MY STUFF
Kinda checked the box today. 5:48 with 125 lbs.

GENERAL FEAR LEVEL: 7 or 8