Warm up:
2 rounds:
5 Hang cleans (bar only)
5 Front squats
5 Presses
200m Row
100m Run

Work to a heavy snatch, followed by snatch deadlifts, 1-1-1-1-1

Ilya Ilyin’s snatch, frame by frame. Check out the path of the bar and how close he keeps it. Also check out the height of the bar – he doesn’t pull the bar up, but he does drive his body DOWN under the bar.

(Click on picture to enlarge.)

3 rounds for time of:

20 Clapping push ups
10 Toes to bar

Post snatch and snatch deadlift loads, as well as WOD time, to comments.


It’s Olympic lifting day!! Here is a little something for you to mull over…

Meet Behdad Salimi (105kg+ (231 lbs.), IRI)

Salimi clean and jerked 247kg in what turned out to be the gold medal winning lift. Salimi totaled 455kg in the process of becoming Olympic Champion.

His total, 455kg….that’s 1001 pounds. In two lifts, one snatch + one clean and jerk.

I simply cannot wrap my brain around it.


Get to know…..Piotr S.!

How long have you been a CrossFitter?
About a year now

What is your previous sports/fitness background?
Skiing and sailing

What is your favorite CrossFit WOD?

Least Favorite?
Anything with running

Your Fran time?
Not so good

What athlete (CrossFit or otherwise) do you admire most and why?
Kozakiewicz for winning gold during the Moscow Olympics in 1980, showing Soviets the finger and then blaming it on an involuntary muscle spasm caused by exertion.

What do you hope to accomplish by doing CrossFit?
Look and feel good

Do you train for a specific purpose (ie, another sport)?

What are your CrossFit goals?
A 3 min Fran would be nice

Do you paleo or zone?
I do my best to paleo

Would you rather do 100 burpees, 100 pullups or 100 squats?

What do you do when you are not at CrossFit?
Mine the earth for minerals

Lifting shoes of Vibram five fingers?
Lifting shoes

What is on your favorite CrossFit t-shirt?
Any shirt in red

What do you do for warmup?
Bicycle ride to the gym, PVC pipe, foam roller and single rep of scaled WOD

What do you do for recovery? How often do you take rest days?
Rest 3 rest days a week

What is the best piece of advice you’d give a new CrossFitter?
Be patient, it will come

What CrossFit certs have you been to or hope to go to?
To early to tell

If you could have dinner with three CrossFit all-stars, who would it be?
Khalipa, Thorissdottir and of course Froning

What do you like best about CrossFit Seven?
The community

Any other information you would like the world to know???
I speak fluent Polish

Post thoughts to comments.

Thursday WOD, August 16, 2012

7 thoughts on “Thursday WOD, August 16, 2012

  • August 16, 2012 at 3:47 pm

    Snatch 154#. 4:14 WOD. Hand release clapping pull ups were not fun.

  • August 16, 2012 at 4:03 pm

    Andrew’s CF7 Post Competition Party!
    When: Saturday night, 8pm
    Where: 3636 Manderly Pl., Fort Worth, 76109

    Andrew is hosting a post-competition party at his house! Drinks will be provided.

  • August 16, 2012 at 4:04 pm

    Snatch: 75#
    WOD 4:44…Wow Kyle you did clapping pull-ups and still beat me by 30 seconds?!?! Thats freaking amazing! I JUST did clapping push-ups.

  • August 16, 2012 at 4:44 pm

    Snatch 150#, new PR
    Thanks Shupe and Squared for laughing at our pushups after round 1. 2nd and 3rd set of pull ups were no joke!!

  • August 16, 2012 at 4:50 pm

    Snatch 95#
    I forgot my WOD time. My brother is in visiting and he was 4:28, I know I was way behind that.
    Ohhh Megan you missed it this am! Kyle did more than clapping pull ups… Something about getting ready for his cruise?!?!

  • August 16, 2012 at 5:05 pm

    Typo….pull-ups should have been push-ups. Thanks, Meagan! Maybe I will try the clapping pull-up tomorrow.

  • August 17, 2012 at 6:20 am

    Snatch 70 working on form… Need a lot more help
    WOD 5:07 RX

Comments are closed.