Are YOU qualified?

Sunday 090426 (68) (19)
2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups
Post time to comments.

Yes, looks do matter

Kyle Maynard about to make his MMA dream come true

Way too excited to be on a treadmill (video)


  • Scaling options for today’s workout courtesy of the CrossFit Brand X forums:
    Big Dawgs
    as Rxโ€šร„รดd
    women 65#
    Three rounds, 21-15- and 9 reps, for time of:
    65 pound Squat snatch
    Chest to bar Pull-ups
    women 45#
    Three rounds, 15-12 and 9 reps, for time of:
    15-25 pound Squat snatch
    Pull-ups (beginner or assisted okay)
    Three rounds, 15-12 and 9 reps, for time of:
    pvc-10 pound Squat snatch
    Pull-ups (beginner or assisted okay)

  • Davi

    I am in favor of 3 pm and 5:30 pm WOD classes. I am basically in favor of anything that permits me maximum flexibility. ๐Ÿ™‚
    Come see my show, people!
    Today @ 2 and 7:30
    Frederick Loewe Theater on W 4th between Greene and Washington Square East
    FREE! YAY!

  • Elizabeth

    Re: Yesterday’s question about WOD times.
    Turns out 3:00 is good for college students, firefighters, and yoga teachers. 3:00 has my vote.

  • Jeff

    1 of my snatches may have been to power depth
    snatch sets were as follows:
    quintuple then triples
    quadruples then triple
    2 of those triples may have been broken up by a brief drop
    Pull up sets were
    pull up sets were as follows:

  • Jeffrey B.

    65#, 9:11

  • Alexei

    65#, poor pull up form, 11:37
    Snatches were pretty easy… pull ups weren’t.

  • Hari

    My thought for the day:
    We need to stop lying to people, and we stop letting you lie to yourselves. For normal pull-ups, if your chin doesn’t get over the bar, it doesn’t count, period.
    For chest-to-bar pull-ups, if your chest doesn’t reach the bar, it doesn’t count, period; and if your chin doesn’t even get over the bar, your living somewhere south of denial.
    Of course, you can scale, jump, use bands, etc. Just tell yourself (and post, if you post) the truth. Henceforth, I promise to call BS on substandard reps. I promise to get on any instructor who takes a “don’t ask don’t tell” attitude towards less than full ROM.

  • Hari

    (68,54), (13,11)
    Too much time pacing. Not enough time moving.

  • jim

    Biked to box. Flat tire on the way home. 2nd bike to BBB, CFE 170 meter runs.
    10:56 – 65lbs. Will go to at least 75lbs next time.

  • Brian

    CFE seminar coming soon!!!!

  • Reagan

    As Rx’d: 19:13
    Went a little slower to make sure my snatch form was dead on. Chest to bar pullups get real hard, real quick.
    Black Box (87,87)

  • Avery

    Hari, my thought for the day:
    Why stop at pull ups? ๐Ÿ™‚

  • Tripp

    As Rx’d in 9:28 (58,57)
    Pretty happy with the Squat Snatches today. Maybe only one or two that I was less than happy with squat depth on, which is coming along way from the days when I couldn’t overhead squat a 45lb bar. It was much harder to get a rhythm going alla Fran though with having to reset the snatch position, etc. every time.

  • stephanie

    21:18. ugh. fully experienced the “zen of sucking” of which Josh speaks.
    11# bar plus 10 lbs added (21#). sad form.
    Pull ups – green/blue bands.

  • Tony T.

    12:37 using 65 lbs

  • Hari

    “Why stop at pull ups?”
    Agreed. I suggest starting, not stoping, with pull-ups. Experienced competent members should not be letting fellow members cheat themselves, while looking away in amusement, disgust, or indifference.

  • Hari

    (68,54), (13,11) Sub 65 lbs

  • Justin “Thor”

    After spending the past 2 days at the gymnastics cert, there are quite a few pull-ups that are going to have to be called out on then, and some from people who may not be all too thrilled in hearing it (myself included). Not only that, we may as well throw in HSPU and Muscle-ups as well.

  • Craig_Cinci

    Wanted to say congratulations to Sophie’s boyfriend. He placed 5th in the Mid-Atlantic qualifier & will be going to the Games in July. Now I guess we know where she gets it.

  • Alexei

    Hari: Hey, I admit that my pull ups are inconsistent, and I didn’t even try to get chest to bar, I knew early on that that just wasn’t going to happen, and if it did at any point, it was just an accident (hence the “pull up form sucked” comment)…
    I’m not sure that calling bullshit and forcing a redo of every substandard rep, especially for non-seasoned crossfitters is an amazing idea, though.
    I’ve been reading the crossfit HQ site while at work at breaks from actual work, and it seems that the people behind the program weren’t too happy when Rhabdo’s poor technique and ROM got bashed in his sub 2 minute Fran. Which also brings up a question – is it worse for a gifted, elite athlete such as rhabdo to have poor technique while trying to reach some sort of apex of fitness, or for a beginner who is not as versed in the movements?

  • Hari

    “Which also brings up a question – is it worse for a gifted, elite athlete such as rhabdo to have poor technique while trying to reach some sort of apex of fitness, or for a beginner who is not as versed in the movements?”
    If you’re trying to convince me or anyone else that looking the other way while you “didn’t even try” was a better idea, simply because you’re “non-seasoned” or because somewhere there is an elite athlete who had less than perfect form while trying to set a world record, then you’re not only being physically lazy, but also intellectually lazy.
    For the record, I would only ask one of our members to redo a substandard rep, if I knew he or she were actually capable of doing the movement correctly. If not, I would recommend using a band, scaling the weight, etc.
    In your case, I would have recommended at least attempting to get your chin over the bar, something you clearly were capable of. Had you actually tried, you probably could have gotten your chest to the bar at least a few times.

  • Sara

    I can do chest to bar, but not for many reps… When I do this wod should I really take my time and make every rep chest to bar (will probably need a lot of rest) or do chest to bar until I get fatigued and switch to using a band or do chin to bar?

  • Hari

    This is a variant of the standard question in CrossFit: Is it better to use more weight or go faster. The official answer is, “Yes.”
    In measuring power (the parameter we want to maximize) the numerator is work and the denominator is time:
    Power = Work/Time = Force*Distance/Time
    You can increase power by increasing the force (more weight) increasing the distance (greater ROM, e.g., chest to bar) or by decreasing the time.
    You decrease power by less weight or less ROM, or by increasing the time.
    Scale as you (and/or your instructor) see fit, but accurately record it. If this time, you do chin over bar and it takes, say, 20 minutes, then you should know that. Next time, if it takes, say, 25 minutes, but you get your chest to the bar each rep, then you have a valid basis of comparison.

  • Adam

    As Rx’d. First workout in about a week due to school. Thanks to Jeff for going head to head with me; I couldn’t let you beat me.

  • Aram

    15:04 65# and regular kipping pull-ups, not chest to bar. (74,34)

  • Chris O

    Finished two days at the Gymnastics Cert in South Brooklyn. Had a blast spending a ton of time upside down. And realizing that my inverted/handstand positioning really could use a lot of work. There is a huge difference in what you may think is a tight hollow position and what really is a tight hollow position.
    It was a great experience watching people of all types of backgrounds working through the various movements. There really is something to be said for repetitively (and safely) working on form as a means to improvement. Many times I feel we only do movements as they come up in WODs and fail to take the time to work the movements on their own in order to make them better/more efficient. But this weekend really drove home the fact that even a few minutes of focused work can bring someone from thinking a safety-spotted handstand is something to be feared to thinking it is a strong movement that can be safely and competently repeated, even on parallettes. Everyone will see a marked improvement in specific skills (obviously), but their crossfit in general with some attention to skills and form work.
    YTD (60, 43)

  • juan

    at brooklyn today
    mostly power snatch then squat

  • ryan f

    65# 10:35…First time doing snatches (hold the jokes please), but thought my form held well (hari seemed to think so too)…def. going heavier next time