day 29/45

Power Snatch/OHS/Snatch Balance - 1.2.3
(start where you wish, take only 45 sec after each set, add no more or no less than 5# per set; how far can you go?)
Split Jerk - 3,3,3,3,3; rest as needed b/t sets
(moderate effort; work on landing)
50,40,30,20,10 rep rounds for time;
Double Unders
Anchored Sit Ups

post loads and time for Annie to comments


Rob Sifton said...

Who is going to be doing this at OPT tomorrow? I will be there at 8:00 for an appointment with James then hitting this full on. Any takers for Annie head to head? I have all day.

rwcorson said...

I'm in at 10 & I'll be starting to warm up at 11:00 for the WOD.

David X said...

Are the Split Jerks taken from the rack position or behind the neck?


PTS said...

PS/OHS/Snatch Balance
110,115,120 125(F) lost it forward on Snatch Balance. Wrist fatigue came fast with the short rest.

Split Jerk- 115,125,135,150,155. This moderate work was helpful in figuring a few things out.

Annie - 3:55. (PR) Everything unbroken. Shoulder blades to ground, hands interlocked behind head and elbows touching the kneecaps was the standard I used for situps. This ensured body was fully perpindicular at the top.

Last Annie I could finnd in my notes that we did was from 2-27.

David X said...

Snatch/OHS/Snatch Balance: started at 95# and failed at 135#. Bought a wrap for my wrist and this really helped reduce the pain.

Split jerk: 120/125/130/140/150
Took some of the coaching tips GCFer gave me and felt much stronger in the split position.

"Annie" First time doing this as RXed with the double unders. 8:27, which I think is about 3 minutes faster than my previous time.

Ryan B. said...

PS/OHS/SB = 85-110lbs, failed 115 twice on the 2nd SB

split jerk = 115,115,125,125,135,135

ANNIE = 8:15 subbed 3 times skips)

previous pr was 10:58 and only subbed 2 times skips!!!

Ryan B.

Geoff Aucoin said...

3:55 Annie is sick. Wicked time, PTS.

Chris Dunkin said...

Annie: 5:12

Want that snatch sequence again; had more to go.
One miss at 40, and one at 30.

PTS: 3:55 is crazy fast.

Kyle F said...

PS/OHS/SB - 115...145
SJ - 155/175/175/175/175
Annie - 10:16 (DU's were bad, Sit-ups were worse. Always humbled by this simple WOD)

Erik Luber said...

PS/OHS/SB: 20 kg - 34 kg.
Up in 4.4 lbs increments, no 2.5 lbs plates. Failed on 3rd SB on 34 kg. OHS and SB feeling better and better
SP: 50 kg/52/55/57(sloppy)/50
Think I went too heavy on these. Still not to happy with depth.
Annie: 6:46 (PR), All unbroken (PTS sit-up standard)
Last time I did Annie was in March of 09 (had been doing about 1.5 years of .com up to this point), it took me 14 min and I only did 1/2 of the Rx'd DUs. After just 4 months of OPT I did double the DUs in half the time. Thanks Coach, this programming rocks!

PTS - Wow! You are a sit-up beastmachine. You are averaging at least 1 second per sit-up. Amazing time. In the words of Tony Budding "there isn't much room for improvement is there," after Speal did his 4:33 Annie (video on main page). Well you showed them. Moreover, Speal was using an ab mat and didn't even come close to perpendicular at the top.

Joel B. said...

PS/OHS/SB: 85, 90, 95, 100, 105, 110, 115, 120, 125f
Maybe should have started a little higher?

SJ: 140, 145, 150, 155, 155

Annie: 5:44 pr by 2:17

Last time I did Annie was a little over a year ago and got 8:01. PTS...whoa dude, that is smokin'! Nice work.

Ryan @ CFGP said...

PS/OHS/SB - started at 65# and worked to 120, failed on 3rd SB.

Split Jerk - 95# x 3 115# x2 kept it light, trying to get low.

Annie - 8:20, only set of 30 DU's unbroken

Chris D, good snatch work today

Gord said...

PS/OHS/SB -88/93/98/110/115 (failed on the SB)
Split jerk- 132/137/142/152/162- focused on landing low...It felt good but Bropt pointed out I was jumping forward with my lead leg.
need to work on this to become more efficient.

Annie- 5:48 (a PB by 57 sec)

Gord said...

Ryan Guthro---where are you buddy?

Wes hendricks said...

Power Snatch/OHS/Snatch Balance
95-140 (decided to call it at 140, in order to not perform bad power snatch form)

Split Jerk - 125-135-145-145-150

Annie - 5:43

SPLIT JERK? Where is the ideal position for your back foot to land?

Lisa M said...

Are the situps for Annie done with bent knee no abmat?? I usually always do my situps in that yoga position with an abmat which is obviously significantly slower than bent knee anchored.

Rob Sifton said...

PSnatch, OHS, Snatch Balance
Loads= 45,55,65,75,80

Split Jerk
Loads= 88,110,120,135,140


got tied up horribly on the set of 40DU's.
Situps ok
discussed the results with James. I was to stimulated.
Need to just go, not stir and fret.

rwcorson said...

Check out Jade Anaya, 7 years old, snatching on site.
Great stuff!

Scotty Hagnas said...

Snatch combo: 65 up to 115 Felt good on SB, usually the limiting factor.
SJ: 135,140,145,150,155
Annie: 10:30' Still not used to the new technique, and my situps seemed to fatigue quickly today.
PWO: 40p/30c Chicken & squash

Off to Calgary now!

Ali Loach said...

Shoulder is giving me troubles...Used 2 barbells -- 1 with 70# for Power Snatch and OHS and 1 with 65 for snatch balance. Completed approx 8 rounds and focused on technique. Didn't follow 45s time requirement or the suggestion of 5# increase.

Split jerk - 5 sets of 3 reps at 90#
Felt good from a landing standpoint but not so good from a shoulder stand point.

Annie: 8:06 PR by a whopping :21.
Situps are junk....I need to do them more. I actually felt like I might barf each time I sat up. I also call Bullshit on approximately 2-5 of each set since I ended up using my hands to help me the rest of the way up.

Lastly...if anyone cares
If you try to go to site.
it takes you to CATHOLIC ONLINE a whole web page devoted to religion. Not exactly the place I was expecting to pop up when I originally cut and pasted the wrong part of Rob's post. Took me several tries to realize I was an idiot :o)

Martin Altemark said...

PS-OHSQ-SB 1.2.3: started at 40kg and failed at 55kg.

Rack Jerks: 60kg, 65kg, 70kg, 75kg, 60kg. Felt good. Didn't load to aggressive.

"Annie": 7:16 (PR)

Garage Crossfitter said...

I subbed a few things today due to knee flarring up, i am avoiding squatting for abit...

muscle snatch/power snatch/snatch grip push press 1.2.3, increase 5# per set with 45 sec breaks..
95 and failed at 135

split jerk 115,135,145,155,165- fast and easy

5:45 (yuck)
my pr is 5:26.
today the double unders were fast and unbroken, situps unbroken BUT SLOW!! Lessons more than 10 situps in your warmup...pick bigger dumbells to hold your feet down. Good thing was, cardio was 100% fine.

PTS- Didnt you tell me earlier you forgot to do the round of 50?

Surrey Sterling said...

PS/OHS/SB - Finished at 31KG.

Snatch Balance starting position on tips of toes dropping into the bottom position. Super hard starting on toes.

Split Jerk - Finished at 80KG

Annie 6:45 PR by 30 seconds!

YoungManRumble said...

PS/OHS/SB - passed on that got oly lifting tonight

Push Jerks - kept it at 60kg to avoid and press outs and take care on this neck.

Annie - 5:45 DU's all unbroken 3 slight breaks in the sit ups (10secs total) - 3:55 is nuts!

joey warren said...

snatch/OHS/SB- 115,125,135,145,145,155,155,165 (1.2.(fx1)) - do not have 2.5 plates to go up by 5lb each set so I doubled up sets in the middle

split jerk- 185,185,185,205,205

"annie" - 5:10

DOuble unders - 50 unbroken, 40 broken x 2, 30 broken x 1, 20 unbroken, 10 unbroken
situps unbroken moving as fast as I could touching shoulder blades to ground and getting vertical

Chris Fodera said...

PS/OHS/SB: 75, 80, 85, 90F
- Everything felt fine except for the Squat Balance, which is where I failed at 90. I know I have some serious issues with the way I land, my feet/toes are pointed so far outward that it is just awkward to squat like that. When I try to make a conscious effort to keep them in, I overdo it and the pain/infelxibility in my knees is the limiting factor.

Split Jerk: 115, 125, 125, 135, 135
These all felt good and the catches were really nice with no pressing at all.

Annie: 6:19 (anchored with an AbMat). Only broken set of DUs was 10...started getting ahead of myself with the finish line in sight and was thinking about the SitUps instead of staying concentrated on what I was doing.

PWO: 40gP (MRM shake), 10gC (mashed sweet potato w/ cinnamon)
45 min later: turkey chilli, slice of turkey, apple, almond butter.

Mark R said...

65...95 lost it on the SB

Split Jerks

as rx'd 6:56

PTS said...

GCF stirring the pot up. I like it, but I certainly did not forget the round of 50.

A lot of misspent time before crossfit doing situps pays off in the occasional workout but thats it.

Rory Hanlin said...

Snatch Complex: in kilos 70, 75, 80, 85
Went up by five kilos

Split Jerk: 120 kilos for all

Annie: 5:04
Goal was sub 5. Tripped up on three DU.

Geoff Aucoin said...

Lisa M, it's says 'Anchored Sit Ups' so do anchored sit-ups. There are no specific sit-ups for Annie, Michael or any other WOD.


Sailorcrew said...

PS/OHS/SB: 40kg, 42.5, 45, 47.5, 50, 52.5, 55, 57.5 (1.2.1) lost balance and dropped on first SB.

SJ: 60kg, 70, 80, 85, 91, all felt good.

Annie: 11:24, way off PR but forcing myself to do true DU, not D,S,D,S...They are getting better, not that my time would signify this though.

Steve Howell said...

PS/OHS/SB: 116/121/126/131/136/141/146

Split Jerk: 111/121/131/141/151

Annie: 4:41(pr)

Lisa M said...

Part one shoulders felt like shit today I could not get the bar behind me so was completely off balance snatch felt good but snatch balance was horrid made it to 80#

SJ felt good 90-110

Annie 5:48 felt good calf held up needed heavier dumbbells for feet never done it before so I guess it is a PR

Lindsey said...

So this is my first post! It's a bit intimidating to be in the ranks of the Big Dawgs but I'm going to give it my best!

PS/OHS/SB- 45/50/55/60/65
This was my first experience with snatch balance and I was much more comfortable than I thought I would be. Granted, weight not that high. Surprisingly the power snatch limited me at 65. I think my arms are feeling the WODs from the last few days. Feels great!

Split Jerk- 55/65/75/85/95(2)

Annie- 13:05- GHD situps -Double under and I are not friends yet... I ordered a speed rope today so hopefully this will get better sooner than later! Also core strength is not what it needs to be. Gotta start somewhere!

You guys are awesome and I'm going to try and keep up with the Dawgs!

EHR said...

Eric R

split jerk
6:11 1st time trying this one. My accuracy could have been better on the higher #s of du.

Rob Sifton said...

Welcome Lindsey.

Evan Johnston said...

Snatch work: from 75# to 110#. Wrist fatigue limiting factor. Felt good though, dont think I've ever had power snatch feel so good, thank you Mr. Everett.

Jerk: Really wanted to focus on working on my landing so kept it light at 145#. Getting better.

Annie: 6:47. First time. Double unders unbroken but sit ups I felt could have been faster. Good to have a time to beat for next time!\

Lindsey- Welcome

Ally- that is hilarious, lol

April Hanlin said...

I'm out for the next few days because of neck issues. Apparently I spend too much time looking down at my daughter while feeding her (so says my chiro). Major muscle spasms going on.

Lindsey- Yay! Welcome. Glad you are finally posting!

Mike Molloy said...

Despite getting good rest and being on point with nutrition/vitamin D/fish oil, I managed to catch a bug. Spiked a big fever and had fatigue. My stubborn attitude normally would cause me to push through, but I'm going to be smart for once. I'll be back at it as soon as this breaks.

David X said...

Awesome pic of coach on the games site if any one saw it.

Lisa M said...

Welcome Lindsay it is always nice to have more women posting

David X said...

That kid just blasted my PR and walked off like she owned the place. Awesome.

rwcorson said...

power snatch/OHS/Snatch Balance-failed @ 128# on my 3 reps of snatch balance.
split jerk-109/133/153/163/168
Annie-4:58 my PR is 4:55, so very close. No breaks or misses. I videoed, so I'll post tomorrow on Vimeo.

Laura said...

PS/OHS/SB: 45#-65#--snatch balance always limiting

Split Jerk: 65/70/80/88/88--landing was pretty good, actually catching lower than normal (which is basically standing up for me)

Annie: 6:46, way slower than best--situps were the problem.

Brent Maier said...
This comment has been removed by the author.
Brent Maier said...


PS/OHS/SB: 115#->135#
Split Jerk: 70.5kg (155#) x5
Annie: 5:51 (New PR)

Long day and freezing snow made a short warmup feel like eternity tonight. What a wuss! First exercise was more of a warmup today. Split jerk weight wasn't a problem and they felt snappy. Still have a lot of work tonight.

You guys will enjoy the history of my Annie:
June 2006: 20:37
Feb 2008: 9:00
Dec 2008: 8:20
Feb 2009 (OPT): 7:26
Oct 2009 (OPT): 5:51


Pfeifalife said...

Snatch complex: 155,160,165F 1.2.2
my coordination is not that great on snath balance, either it's there (and half the time weight is forward), or it's not.

Split jerk: 225 all sets
focused on speed and accuracy of feet and catch

Annie: 8:55
situps literally killed me, DU's were ok but had a few slip ups on them as well. Endurance with beaded rope is getting better. Situps just killed me though.

After work today on the ride home I had to lay down as I felt like. Was gonna throw up, head was spinning and had that sick feeling back of throat. Had some thing to eat and sat around for a bit before starting this tonight. Wod took me close to 2 hours to do. Energy levels down. Feels like reserves are low. Kept telling myself to push faster on situps but they just kept getting slower and slower. I am fed up with what ever the heck it is that I have, not showing other signs or symptoms, just my energy levels are sporadically low. Diet is fine and shouldn't be an issue. Sleep seems to be ok. Sick of this shit!

Anyone else going through this? Update, the immortal was a bust...

Pfeifalife said...


finally got consistent with paleo (except for the occasional glass of milk at night) this past weekend, suppose it could be my body fighting the switch from fueling with carbs to fueling primarily with fat. besides the low energy levels as of lately, i feel pretty good.

Oh, and Panda express noodles at lunch today (had training in the office today and lunch was a cheat meal) probably didn't help me today, but if that was all it took to make me want to throw up then wow! Talk about a food hangover. Kind of a good reminder as to how bad those foods are.

Anonymous said...

first time with snatch balance better then I thought

Split Jerk
felt good

Annie 8:19
Really struggled with DU's today

Slater Coe said...

Power Snatch/OHS/Snatch Balance - 1.2.3
(45 sec rest after each set, add no more than 5# per set; how far can you go?)
115, 125, 135, 140, 145, 150, 155, 160(f)... while resetting the second snatch balance, the weight came down and slipped off my back almost tearing off my hands at the wrist... I stopped there.

Split Jerk - 3,3,3,3,3; rest as needed b/t sets
(moderate effort; work on landing)
135, 140, 145, 150, 155... easy weight... actually felt less stable with this weight than my actual jerk weight in the 200s.

50,40,30,20,10 rep rounds for time;
Double Unders
Anchored Sit Ups (abmat, shoulders to ground, hands touching head, knees hitting mid-thigh or higher)

Tyler Smith said...

95#-130#, did 1 pwr snatch, 2 OHS and 1 snatch balance with 135 before failure.

Split jerk (moderate) 3-3-3-3-3

Annie - 7:55 PR... unanchored situps, some double under malfunction on sets 40 and 30

Aaron said...

I am going to call yesterday workout an EPIC FAIL.

Snatch Complex
95-110lbs (max power snatch is 165lbs, OHS 225lbs, and Snatch Balance 155lbs)

Split Jerk
135, 155, 155, 155, 155

Annie: 8:06

My Annie time has stayed between 7-8 min for a long time. I am bad at sit-ups. It is really inexcusable. Sit-ups? I don't get it.

Lauren said...

thought i posted this yesterday...

worked up to 90lbs with the PS/OHS/SB

used 90lbs for the SJ

Annie was 5:35 - PB!!!

dmarsh said...

PS/OHS/SB: 110, 115, 120, 125, 130, 135, 140, 145(1.2.1)

SJ: 176x3x5

Annie: 6:44 (PR=6:41)

Unbroken w/ the exception of 2 hiccups on the rope, which cost me a PR. Situps are slow but improving.

md said...

PS/OHS/SB 90-135 Barely made the 135 power snatch? Could not get the 140.

SJ - 135, 135, 145, 145, 155, 155. I can't count so i ended up doing 6 sets

Annie 4:36 Unbroken PR. 3:55 is a screaming time!!

Doug Zirkle said...

Snatch complex: 45-80. Missed on 2nd OHS @ 85.
Jerks: 95, 105, 115, 125, 135

Annie: 7:12

Really needed the work on the snatches and jerks. Definitely catching the jerks lower today than I was during Jerkapalooza a week or two ago.

First time doing Annie. Missed one DU in the round of 30 and one in the round of 10. Otherwise, everything unbroken. Sit-ups have some room for speed improvement, but overall I'm pleased with this as a first time.

Mack Lar said...

Snatch Complex: 115-120-125-130f on 1st Snatch Balance
SJ 155-175-185-195-205x1 Started too light. Should have done more sets to make up for it but was running low on time
Annie: 6:13 Broken DU's

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M@ said...

PS/OHS/SB: Started at 95 lbs and worked up to 135 lbs

Split Jerk: 3x135, 3x155, 3x175, 3x185, 3x195

"Annie": 6:57 unanchored (no good spot for anchoring)