Pack:
Dumbbell: 15-25% bodyweight in each dumbbell
Puppies:
Dumbbell: 10%+ bodyweight in each dumbbell
For the DB Squat Clean and Jerk, each rep starts touching the ground, passes through a squat and ends fully overhead. You may squat clean thruster the weight if you want.
The DB Snatch is a muscle snatch with only one of the dumbbells. You may use either arm, but try to alternate either reps or sets.
Dropping the dumbbell from overhead for either movements is a negative rep and subtracts one from your running total. So please don’t drop the dumbbells from overhead.
For those of you that just did the Dumbbell Thruster / Pullup workout RX and are planning on doing today’s WOD RX, consider doing an uneven C&J. That is to say, if you weigh 180lbs, each dumbbell would normally weight 55lbs. An interesting twist on this WOD is to take a 50 and a 55 or a 55 and a 60 and use them as uneven load. Switch the dumbbells around for each set and use the heavier one for the snatches. Fun for the whole family.
I did 32.5 lbs, which is about 20% of the bwt I should be at. And you may be asking yourself, how does one do this WOD at 32.5? The answer is quite simple. In my infinite genius I grabbed a 35 and a 30 (I meant to grab 35s). I didn’t even notice the weight difference until the last round when I just happened to look at the dumbells. By that point I figured I would just finish out the WOD with un-even weight.
Did this one with 45# DBs. Somewhere around 25 minutes.
The clean and jerks were nasty. I didn’t realize DB cleans required a full below parallel squat. Those killed me. I ended up with a lot of sets of 2 or 3. Curtis encouraged me to bang out a set of 5 on Round 3 which just about killed me.
The DB snatches were too easy for me at 45# so for those of you doing this workout tonight you might consider using a heavier weight for your DB snatch then you use for the clean and jerk.
This may sound like hyperbole, but this was one of the hardest WODs I’ve done since starting CrossFit. I’m not sure what Siddharth had in mind but using a challenging weight makes this one really tough (as opposed to a light weight that allows you to run through this quickly).
40# DB C&J 1st and 2nd rounds
35# DB C&J rounds 3-5
40# DB snatches all rounds
My shoulders are spent (did DB thruster WOD couple days ago – that probably added to the fatigue). I am a bit surprised my back held out – though lower back was pretty dead in rounds 4 and 5.
June 28th, 2009 on 2:12 am
Weights:
RX:
Dumbbell: 30%+ bodyweight in each dumbbell
Pack:
Dumbbell: 15-25% bodyweight in each dumbbell
Puppies:
Dumbbell: 10%+ bodyweight in each dumbbell
For the DB Squat Clean and Jerk, each rep starts touching the ground, passes through a squat and ends fully overhead. You may squat clean thruster the weight if you want.
The DB Snatch is a muscle snatch with only one of the dumbbells. You may use either arm, but try to alternate either reps or sets.
Dropping the dumbbell from overhead for either movements is a negative rep and subtracts one from your running total. So please don’t drop the dumbbells from overhead.
For those of you that just did the Dumbbell Thruster / Pullup workout RX and are planning on doing today’s WOD RX, consider doing an uneven C&J. That is to say, if you weigh 180lbs, each dumbbell would normally weight 55lbs. An interesting twist on this WOD is to take a 50 and a 55 or a 55 and a 60 and use them as uneven load. Switch the dumbbells around for each set and use the heavier one for the snatches. Fun for the whole family.
June 28th, 2009 on 11:00 am
OK, yesterday’s WOD….can’t…..move….today…
June 28th, 2009 on 11:51 am
RXing this WOD was not a possibility for me
Rd 1 45#
Rd 2 40#
Rd 3 40#
Rd 4 35#
Rd 4 35#
22:18
My lower back was screaming for all 22 minutes of this and really limited me
June 28th, 2009 on 12:34 pm
15# dumbbell
26:40
Between yesterday and today, I think I’m pretty much spent. Especially now that I can’t take ibuprofen without feeling massively guilty.
I’ve rolled out my lower back 3 times already since yesterday’s WOD…
June 28th, 2009 on 12:45 pm
29:43
I did 32.5 lbs, which is about 20% of the bwt I should be at. And you may be asking yourself, how does one do this WOD at 32.5? The answer is quite simple. In my infinite genius I grabbed a 35 and a 30 (I meant to grab 35s). I didn’t even notice the weight difference until the last round when I just happened to look at the dumbells. By that point I figured I would just finish out the WOD with un-even weight.
June 28th, 2009 on 1:14 pm
34 mins
15# cleans/jerk, 20# snatch
June 28th, 2009 on 1:23 pm
Did this one with 45# DBs. Somewhere around 25 minutes.
The clean and jerks were nasty. I didn’t realize DB cleans required a full below parallel squat. Those killed me. I ended up with a lot of sets of 2 or 3. Curtis encouraged me to bang out a set of 5 on Round 3 which just about killed me.
The DB snatches were too easy for me at 45# so for those of you doing this workout tonight you might consider using a heavier weight for your DB snatch then you use for the clean and jerk.
This may sound like hyperbole, but this was one of the hardest WODs I’ve done since starting CrossFit. I’m not sure what Siddharth had in mind but using a challenging weight makes this one really tough (as opposed to a light weight that allows you to run through this quickly).
June 28th, 2009 on 1:25 pm
15# dumbbell
34:07
I kept getting light headed about half way through rounds 3, 4 and 5.
Thanks for pushing me! And special thanks to Jenn and Lindsey for running the last lap with me
I don’t think I could have done it without you girls!
June 28th, 2009 on 2:46 pm
24:50 with 40# DBs
This WOD was without a doubt one of the hardest ones I have done in a while.
Also, I definitely need to practice DB clean and jerks more often as those completely gassed me.
June 28th, 2009 on 4:04 pm
5 rds
12 15# db hang clean & jerks
12 30# kb swings
1 lap
15:46
June 28th, 2009 on 6:19 pm
18:07 with 15lb
June 28th, 2009 on 6:59 pm
20:35 35#
June 28th, 2009 on 7:14 pm
23:37 w/ 50# DBs
June 28th, 2009 on 7:22 pm
22:2?, 50lb dumbbells. Ow.
June 28th, 2009 on 8:08 pm
21:33
35# the 1st Round
30# the 2nd and 3rd Round
25# the 4th and 5th Round
June 28th, 2009 on 8:32 pm
28:02
40# DB C&J 1st and 2nd rounds
35# DB C&J rounds 3-5
40# DB snatches all rounds
My shoulders are spent (did DB thruster WOD couple days ago – that probably added to the fatigue). I am a bit surprised my back held out – though lower back was pretty dead in rounds 4 and 5.
June 28th, 2009 on 8:51 pm
Can anyone help me with the gravatar please?
June 28th, 2009 on 8:52 pm
Ok…nevermind…apparently, I figured it out
June 28th, 2009 on 8:52 pm
Jenn, you got it. You are up and running!
June 28th, 2009 on 9:37 pm
18:50 20#
June 28th, 2009 on 11:12 pm
17:01 – 20 # (about 13% of bw) should have went for 25# db (20%)
June 29th, 2009 on 8:39 am
22:53 as RX’d (45# DBs).