A Sunday hero

BIG NEWS: For the first time ever, we’re offering a women-only free beginners’ class, this coming Tuesday, December 1st, at 6:30pm. If you know a woman who might be more inclined to give this crazy crossfit thing a try in a women-only environment, let her know she should sign up now! (Space is limited and pre-registration required.)
Try a FREE BEGINNERS’ CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.
UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#16 Mon/Wed @ 8pm, starts December 7 (5 slots left)

In Manhattan
#90 is SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (3 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (just 1 slot left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22

Sunday 091129
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.
Compare to 090221.

The ideal performance state: OPT and higher orders of thinking
Recommended reading of some crossfit all-stars
Mark Rippetoe on “core” stability “training”
Freestyle burpees (via)
Paleo apple crisp (recipe)
When you may not wish to be “normal”
Paleo through the holidays / Of being paleo in the ‘now’
Back at Black Box 1.0, Sarah and Sunny did modified L-pull-ups with rings and a plyo box. (If you’re doing these, be sure to keep your torso completely vertical so that you make an “L” at the top of the pull-up.)
CIMG3645
And if you’re going for true L-pull-ups, you may find (as I do) that underhand is the way to go:
post workout, which is why i'm not sweating

Responses

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Dumbbell snatches rarely come up in crossfit WODs so don’t feel bad if you’ve never done them before.
    And if you’re afraid of L pull-ups, don’t be–there are scaled versions to make them easier (not EASY, though).
    Scaling options for today’s workout, courtesy of the CrossFit BrandX forums:
    Big Dawgs:
    as Rx’d
    women 30#
    The Porch:
    Complete three rounds for time of:
    40 pound Dumbbell snatch, 21 reps, right arm
    21 Tuck sit Pull-ups
    40 pound Dumbbell snatch, 21 reps, left arm
    21 Tuck sit Pull-ups
    These are squat not power snatches.
    women 30#
    Pack:
    Complete three rounds for time of:
    30 pound Dumbbell snatch, 21 reps, right arm
    21 Tuck sit Pull-ups
    30 pound Dumbbell snatch, 21 reps, left arm
    21 Tuck sit Pull-ups
    These are squat not power snatches.
    women 20#
    Puppies:
    Complete three rounds for time of:
    10 pound Dumbbell snatch, 15 reps, right arm
    15 Tuck sit Pull-ups
    10 pound Dumbbell snatch, 15 reps, left arm
    15 Tuck sit Pull-ups
    If you are unable to do L-Pull ups, try tuck sit pull ups. If you are unable to do tuck sit or L sit pull ups, do the required number of pull ups and then practice L sits after the workouts. If you are unable to do pull ups do jumping or beginner pull ups and then practice your L sit after the workout.

  • Rickke

    Nice morning WOD at CF South Brooklyn.
    5 rounds for time:
    15 Dumbbell Hang Power Snatches, left arm
    15 Dumbbell Hang Power Snatches, right arm
    15 Burpee Box Jumps
    14:32 with 30# DB

  • Justin Katz

    Did 35 pound dumbell snatch each arm
    Did L- pullups on the box with rings
    Three rounds
    Time: 22:12

  • Sara

    39:12 as rx’d

  • jim

    400m walking lunges – 8.28 – 346? steps.

  • Mike Mishik

    33:05 Rx’d (45# db)

  • Reagan

    As Rx’d
    38:22
    Black Box (249,249)

  • Lenny

    Joshie
    26:17
    1 pood KB

  • kj

    I’ve been doing “stuff” with what little equipment I’ve had, as I’ve been unable to make it in since Wednesday.
    Thursday:
    Around 5k on a Vermont dirt road, with a random black lab/great dane hybrid tagging/splashing along, followed by 10 rounds of tabata sprints. Totally untimed.
    Saturday:
    Annie, as rx’ed: 22:17
    Slower than last time. Rope was a weird length, so the double-unders were super choppy.
    Today:
    3 rounds
    21 KB snatches, right hand
    21 KB snatches, left hand
    400 meter run
    18:09, with 8kg KB.

  • Emerson

    Joshie:
    34:46 (10# DB, Jumping L pulls)

  • Hari

    30:53 Sub 25 lbs
    (68,54), (55, 42), (61, 48), (42, 21)

  • Peter Moskowitz

    38:12, sub 25 pound weight and combo of regular, kipping, and ring L-pullups

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  • jim

    May 29, 2010 – 400M walking lunges again… 7:54 348 steps.