wod 6/9 - feb 15/09

Hang Snatch, 3 sets x 3 reps - using 50% of recent 1RM Snatch. Rest as needed.
For time:
1-10 Overhead Squat Ladder - 110#
Knees to Elbows, 10 sets x 5 reps - focus on speed of movement. Rest as needed.

Post time of OHS ladder to comments


Geoff Aucoin said...

Hmmm, I'm not sure how to take the pictures of these two chaps. Do we know who they are? Is at least one of them the owner of the anonymous dog from Saturday's WOD? Should we write some captions for them? I HAVE SO MANY QUESTIONS!!!!

Question #1: where are we racking the bar for the OH squat ladder?

Geoff Aucoin said...

Okay one of them is Gary Taubes but that isn't funny so I'm going to say the one on the left is the love child of Andre the Giant and Ronald MacDonald's hair.

I hope he doesn't read this blog. The guy, not Andre. Cuz he's dead. Maybe rotten Ronnie should follow suit.

Shut up, Aucoin.

PTS said...

Is the OHS ladder as follows
complete 1 rep, then 2 reps, then 3 reps, then 4 reps etc until 10?

just want to clarify before I do it.

bso said...

I had a great opportunity to sit in on a Phil Towle seminar yesterday so I missed out on the workout. Today I'm gone skiing. See you guys for the next 3/1!

Ryan G. said...


As far as I know yes. However if you fail or fraction any set you have to start that set over.

OPT said...

You can rest in set with bar on shoulders but the bar MUST be reracked b/t sets...little tech difficulties on the compound lately hence the lack of description

PTS said...

hang snatch at 55lbs

OHS-first 4 rds at 75lbs last 6 rds at 65lbs - 12:56 my OHS is awful

Shoulders are on fire.

Brent Maier said...

It's a great day today! Furnace is out, it's 53 degree's in here right now (Cuddle time for family), It's our 18 year anniversary (Cheat Day!), and we have OVERHEAD SQUATS (WOO HOO).

James, do you have a video that shows proper form for the K2E with emphasis on speed? With full extension, my feet swing back and it's either wait for the swing to reverse before the pull or pull against the swing.

Ryan G. said...

Hang Snatch @ 75 lbs

OHS - 8:48 @ 110 lbs

- Dropped the bar on the 6th rep of the 8th set due to balance. I wasn't entirely happy I had to do that set again.

K2E - I found a nice rhythm with a kip. Tough on the hands but quick.

Sweeney said...

Resting the quad today much to my chagrin.

Tried a couple of snatches but couldn't hold it at the bottom.

Skipped the OHS squat ladder and did some light weight tech work.

K2E - Tried every grip possible. Prefer pronated kip or parallel grip for speed.

Can't help but wonder if this is the calm before the storm.

Gord - Let us know how you're feeling.

Derek said...

Hang Snatch @ 85#

OHS 7:07 @ 110#

never failed on any of the rounds

Chad Action Brandt said...

I went against orders today and did a OHS ladder of 115# 1-10.
I wanted to beat my old time...to see how far I have come.
Old TIME: 12:43
New TIME: 7:28 PR Sweet!!!

Brent Maier said...

Time: 5:25 as rx'd
1-5) 1:25
6) 33
7) 35
8) 58
9) 55
10) 56

It got mental starting round 8.

Mack said...

Ladder : 3:24 as Rx'd

deejay said...

2:59 as rx'd. K2E's felt good.

Brent Maier said...

Speeding up the old K2E answered my question today. Turn them into a kip and they are much faster. There are some smokin times today.

Steve said...

- 11:40
I didn't know you could rest bar on shoulders, only rested overhead.

Trevor Salmon said...

hang snatch at 61lbs
OHS a weakness of mine so scaled to 76lbs - 12:50 dropped the bar on rep 6 of round 7 so then rest a little longer or could have been sub 10. certainly no 3 min
about 4 of 10 were faster than normal on the k2e as I got into a good rhythm but once I lost it I was all over the place so went back to usual style

Trevor Salmon said...

Oh Yeah Happy Anniversary Brent and wife. Enjoy the meal tonight.

Geoff Aucoin said...

5:21, not overly happy with that result considering I finished rounds 1-6 in about 2 minutes. Maybe I pushed it too hard there and then had to wait longer for the last 4 rounds.

Anonymous said...

8:35 with 155lbs, decided to go a little heavier, but missed the 9th rep in the set of 9, which set me back, should have been sub 5.

Rory Hanlin said...

Yesterday's WOD: Rx'd 5:50

Todays WOD:

Hang Snatch:125
The last set was a tall snatch, working on speed under the bar.

OHS Ladder: 3:24

Todd Dyer said...

time for ladder= 5:38
nice recovery work out

unit said...

yesterday's wod: 5:42

Hang snatch w/ 115, last set was tall hang snatch

today's wod: 4:32
failed on the 7th set [shoulder gave out for some reason on the last rep]... need to work on the shoulder girdle strength...

K2E... raced Rory for 10 sets... super fun!

1 hour of basketball... forgot i had a game tonight... good thing Rory and I decided to do 2 WOD's prior to this endeavor.

rock out...

rwcorson said...

8:48 The rack wasn't available at Globo gym, so I power cleaned and push pressed weight behind head, regriped and completed each set. No breaks within sets. My wrists were howling.

Geoff Aucoin said...

Just occurred to me that I used 115. D'oh.

CrossFit HR said...

I didn't see anyone post about the identity of the man on the left. James, great caputre. The left is Dean Ornish, the newage preacher of Low Fat, High Carb. How appropriate to show the two side-by-side and the results of a man who controls insulin with carbohydrate regulation and sufficient protein intake (Taubes), and a man (a Doctor, non-the-less) who has eaten a low fat (nearly no-fat) high carb diet. Perfect picture.

Garage Crossfitter said...

5:06 OHS ladder

KE, went with a metcon style, 10 sec breaks between sets, 10x5 fast and easy.