Saturday 071222
“Joshie”
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.
Congratulations to Trent and Tori on their new life together as husband and wife!
34/M/225
did a modified “Joshie”
15 DB snatches w/ 20# right arm
15 knees to elbows
15 DB snatches w/ 20# left arm
15 knees to elbows
3 rounds in 28:35
today was my last workout @ crossfitjenks until after the new year. I will be a road warrior til then! i’ll post what workouts I do on the road though. merry christmas everybody!
congratulations to Trent and Tori!
31/M/165
“Joshie”
As Rx’d
Time: 34:17
Note: On the L-Pull-ups I was able to keep my legs straight with heels above the butt with chin above the bar and full arm extension at the bottom; however, I can’t hold the L position at the bottom for consecutive reps. My legs would fall at the bottom and I would have to reset the L postion before peforming another rep. This is a big weakness of mine that I need to work on. I don’t know if you would call these true L-Pull-ups because my legs would drop out of the L position at the bottom.
52/m/209
I did modified “Joshie”
I can’t do dumbell snatches, even with 10lbs. I cannot get my arm vertical. There is something wrong with my shoulder. However I can get a barbell vertical for a barbell snatch. So I did 30lb. barbell full squat snatches. I could not do 126 pull-ups without assistance. I did 21 unassisted and all others with assistance. None were L-pull-ups. I did 21 sit-ups or 21 hanging leg raises along with each set of 21 pull-ups. So it was:
21x30lb dumbell squat snatches
21 pull-ups from dead hang
21 hanging leg raises
21x30lb dumbell squat snatches (actually dropped one of these and fell over. It was funny. I was going too fast. Re-set for every snatch after the fall from then on.)
21 assisted pull-ups
21 sit-ups
21x30lb dumbell squat snatches
21 assisted pull-ups
21 hanging leg raises
21x30lb dumbell squat snatches
21 assisted pull-ups
21 sit-ups
21x30lb dumbell squat snatches
21 assisted pull-ups
21 hanging leg raises
21×30 dumbell squat snatches
21 assisted pull-ups
21 sit-ups
TIME: 1 hr. 20 mins. 10 sec.
I think I know how to do a barbell squat snatch now. Only took me a 126 tries.
OkieDB WOD Saturday 071222
CFWU x 3 (light pull-up and dips)
1 mile run
“Joshie” Modified
Complete three rounds for time of:
40lb (modified 30lb) Dumbbell snatch, 21 reps, right arm
21 L Pull-ups (modified bent knee/raised forward strict pull-ups)
40 lb (modified 30lb) Dumbbell snatch, 21 reps, left arm
21 L Pull-ups (modified bent knee/raised forward strict pull-ups)
**TIME = 36:03**
Follow-up training
3 sets 15 leg lifts
3 sets dumbbell curls (35lbs) 20 reps (10 ea arm) YES I went old school/retro and just wanted to remember what it is like to do curls. You only live once what the _____
3 sets 10 dips
50 push-ups
50 sit-ups with kids and CrossFit Kids WOD from yesterday Dumbell deadlifts
I wanted to check my progress so I did a repeat of a prior wod while Jim and David stuck to today’s WOD. It was a big group today at 10:00. Congrats Coach Breck on the growing clientel.
Here’s what I did today:
30 pushups
1000 M row
20 pushups
1000 M row
10 pushups
Time – 16:05
Here’s what I did on 10/21/07
30 pushups (10 “regular”, 20 modified)
Row 1k
20 pushups (10 “regular”, 10 modified)
Row 1k
10 pushups (all regular)
Time – 17:58
Took almost 2:00 off my previous time and performed all “real” pushups today, so I’m pleased with my progress, but I’m looking forward to the 3 day break.
I hope everyone has a Merry Christmas!
32/M/174
did a modified “Joshie”
15 DB snatches w/ 20# right arm
15 knees to elbows
15 DB snatches w/ 20# left arm
15 knees to elbows
3 rounds in 26:25
37/M/184
did a modified “Joshie”
15 DB snatches w/ 20# right arm
15 knees to elbows
15 DB snatches w/ 20# left arm
15 knees to elbows
3 rounds in 26:31
Congrats to Tori and Trent!