Thursday, March 1, 2012


  1. The Diesel | February 29, 2012 at 9:44 pm

    If anyone needs to get jacked about this workout, I suggest you watch the video of Rich Froning destroy this thing and still knock out 8 reps at 210# to finish it. Crazy good.

  2. Mrs. F | February 29, 2012 at 9:53 pm

    This looks so cool!!!!

  3. coach | March 1, 2012 at 7:02 am

    Dave R.,

    You got what you wanted: snatch. Heavy.


  4. christyphillips | March 1, 2012 at 8:54 am

    @Joe- That video was awesome and the scary part is that Froning looked like he had more in him. I wouldn’t be surprised if he was sandbagging it for the demo…
    @Dave R. BRING IT

    • The Diesel | March 1, 2012 at 11:41 am

      @CP – I concur, I think he could have hit 15 or so at 210# with quicker transitions on the weights. Animal.

  5. Mrs. F | March 1, 2012 at 10:40 am

    I was chatting via Facebook with Sofia J. this morning from Russia, and she forwarded me the Russia version of the Games site with an interview by the burpee 1st place finisher, Danila Shokhin. Of course, it was in Cyrillic, so I had to use google translate. This is his advice to new Crossfitters (which, according to Sofia, in Russian, is a very strong statement):

    What would you advise those who want to start doing CrossFit, or just recently started.

    If you are clumsy plump bun, do not despair, do not hurry to achieve results, be persistent and tenacious, and it is quite possible that you will be completely mobile and coordinated bear. After one day, this way I have done.

    Words to live by!

    Also, Sofia says “Hi”, and she hopes you remember her. She is still crossfitting in Russia.

  6. iwearsocksandshoes | March 1, 2012 at 1:28 pm

    I’m a little excited.

    @CP – are you saying you want a piece?

    dave r

  7. joepap | March 1, 2012 at 3:17 pm

    Nice 25lb PR in the gym today dave!

  8. jimc2 | March 1, 2012 at 9:04 pm

    Jim C.

    Power Snatch


    Didn’t know how to do snatch balance, so I did some good ‘ol fashioned weight training.

    • coach | March 2, 2012 at 6:04 am

      Read: biceps curls.


  9. coach | March 2, 2012 at 6:06 am

    Rob K.: 125x-115-115-lbs., 125-135x-135x-lbs.
    Neil A.: 135-135-135-lbs., 110-115-120-lbs.
    Chris T.: 105-105-105-lbs., 75-85-85-lbs.
    Terry M.: 90-90x-90-lbs., 55-65-65-lbs. (sub: overhead squat; 3-3-3)
    Jason C.: 90x-85-85-lbs., 35-35-35-lbs. (sub: overhead squat; 3-3-3)
    Aaron B.: (35-lbs.; sub: 10x single-arm snatch + max squat hold; 5 rounds; 1′ plank + 30″ side plank, L + R; 5 rounds)
    Jen O.: 75-77x-75x-lbs., 65-65-65-lbs. (sub: overhead squat; 3-3-3)
    Scott T.: 55-55-55-lbs., 105-120-120-lbs. (sub: front squat; 3-3-3)
    Campbell R.: 75-75-75x-lbs., 65-75-75-lbs.
    Christine S.: 65-65-65-lbs., 35-35-35-lbs.
    Keena S.: 55-55-55-lbs., 45-45-45-lbs.
    Laurie W.: 50-50-50-lbs., 70-85-85-lbs. (sub: front squat; 3-3-3)
    Ben H.: 120-125x-125-lbs., 145-155-165x-lbs. (sub: front squat; 3-3-3)
    Alex M.: 120x-120x-120x-lbs., 115-120-125-lbs. (sub: overhead squat; 3-3-3)
    Claire H.: 110x-110-110x-lbs., 75-80-80-lbs.
    Glenn C.: 90-95-95-lbs., 135-145-145-lbs. (sub: front squat; 3-3-3)
    Drew P.: 150-155x-155x-lbs., 165-175-175x-lbs.
    Jeff W.: 90-90-95x-lbs., 75-85x-85-lbs.
    Mark L.: 45-45-45-lbs., 115-115-115-lbs. (sub: front squat; 3-3-3)
    Molly B.: 30-30-35-lbs., 55-55-55-lbs., (sub: hang power snatch, front squat; 3-3-3)
    Julie G.: 55-55-55-lbs., 80-80-80-lbs. (sub: front squat; 3-3-3)
    Charlotte Ha.: 60-60-60-lbs., 35-35-35-lbs. (sub: overhead squat; 3-3-3)
    Annika K.: 30-30-30-lbs., 45-45-45-lbs., (sub: hang power snatch, overhead squat; 3-3-3)
    Dave R.: 170-170-170-lbs., 190-195-200-lbs.
    Josh O.: 135-140-145-lbs., 125-125-135-lbs. (sub: overhead squat; 3-3-3)
    Johnny A.: 95-100-100x-lbs., 95-105-95-lbs. (sub: overhead squat; 3-3-3)
    Joseph P.: 115-95-95-lbs., 65-65-65-lbs. (sub: overhead squat; 3-3-3)
    Mark C.: 95-95-95-lbs., 115-115-120x-lbs. (sub: overhead squat; 3-3-3)
    Matthew C.: 100-100-100-lbs., 85-90-90-lbs. (sub: overhead squat; 3-3-3)
    Ralph B.: 90x-90-90-lbs., 65-65-65-lbs. (sub: overhead squat; 3-3-3)
    Jeremy M.: 95x-95-90-lbs., 80-85-90-lbs. (sub: overhead squat; 3-3-3)
    Daniel H.: 150-155-160-lbs. (sub: 1′ plank + 30″ side plank/side; 5 rounds; front squat; 3-3-3)
    David O.: (55-lbs.; sub: 10x single-arm snatch + max weighted v-hold; 5 rounds; 1′ plank + 30″ side plank/side; 5 rounds)
    Travis O.: 135-140x-140-lbs., 145-145-145-lbs.
    David S.: 100-105-105-lbs., 130-130-130-lbs. (sub: overhead squat; 3-3-3)
    Marco M.: 115-120-120-lbs., 75-85-95-lbs. (sub: overhead squat; 3-3-3)
    Thomas M.: 90-90-90-lbs., 95-100-105-lbs.
    Bill M.: 60-60-60-lbs., 100-110-110-lbs. (sub: front squat; 3-3-3)
    Jen M.: 70-70-70x-lbs., 70-70-75x-lbs. (sub: overhead squat; 3-3-3)
    Danny M.: 80-85-85x-lbs., 55-55-65-lbs. (sub: overhead squat; 3-3-3)
    Ari S.: 90-95-95x-lbs., 55-55-55-lbs. (sub: overhead squat; 3-3-3)
    Katie K.: 60-65-70-lbs., 50-55-60-lbs. (sub: overhead squat; 3-3-3)
    James H.: 105-105-105x-lbs., 55-55-55-lbs.
    Brett B.: 65-65-65-lbs., 95-110-110-lbs. (sub: front squat; 3-3-3)
    Erez Y.: 185-205x-195x-lbs., 195x-185x-175-lbs. (sub: snatch deadlift; 3-3-3, front squat; 3-3-3)
    Brad R.: 110-120-125-lbs., 60-70-80-lbs. (sub: overhead squat; 3-3-3)
    Lee P.: 90-95x-95x-lbs., 95-105x-105-lbs. (sub: overhead squat; 3-3-3)
    Sean F.: 75-80-80-lbs., 95-105x-105-lbs., (sub: overhead squat; 3-3-3)
    Spencer S.: 75-80-80-lbs., 170-170-170-lbs. (sub: front squat; 3-3-3)
    Jesse L.: 205-205-205-lbs. (35-lbs.; sub: 10x single-arm snatch + 1′ weighted “v” hold; front squat 3-3-3)
    Ryan S.: 135-140x-130-lbs., 135-155x-155-lbs.
    Christy P.: 120-120-120-lbs.
    Wayne C.: 95-95-95-lbs., 95-95-95-lbs. (sub: overhead squat; 3-3-3)
    Mark Co.: 100-100-105-lbs. 70-80-80-lbs. (sub: overhead squat; 3-3-3)
    Jerry C.: 100-105-105x-lbs., 55-70-80-lbs.
    Jenn J.: (sub: 50x jump-stretch strict pull-up, red; 1′ plank + 30″ side plank, L+R; 2 rounds)
    Roselena R.: 70-75-75x-lbs., 35-45-45-lbs.
    Set S.: 55-55-55-lbs., 55-60-65x-lbs. (sub: overhead squat; 3-3-3)
    Krishnan S.: 75x-75-75-lbs., 75-80-85-lbs. (sub: overhead squat; 3-3-3)
    Syed Q.: 75-80-85-lbs., 75-80-90-lbs. (sub: overhead squat; 3-3-3)
    Leota T.: 55-55-55-lbs., 35-45-45-lbs.
    Valentina F.: 45-45-45x-lbs., 45-55x-45-lbs. (sub: overhead squat; 3-3-3)
    Randy F.: 75-80-85-lbs., 35x-25-25-lbs. (sub: overhead squat; 3-3-3)
    Sonal M.: 35-35-35-lbs., 55-65-65-lbs. (sub: front squat; 3-3-3)


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