strange schedule this week, so i got a head start at lunch after wod 110409 this morning. BW = 168
"isabel" - 30 snatches
10 @ 95#
10 @ 115#
10 @ 135#
time = 13:54
all full depth a2a. should have started with 115#.

added
DL 10x135/5x275/5x275
squat 20x185 (single set)
BP 20x165 (15+5)

many thanks to coach and lauren for the early postings!

Is it possible to substitute the power snatch for the full snatch?

I just had to jump ahead.
did all of these as full squat snatch
warm up 10x45#,10x65#
then 5x95# (got too heavy and hard to balance)
5x75#
5x80#
15x75#
time=11:45
I will try this again later...in Dan John's term I wanna be "one-piece"!

if your in the L.A. area this gym is certainly worth checking out..

Solomon - if this workout follows the same trend as 'Grace' (30 reps clean & jerk w/135#), then either the power snatch or squat snatch will be acceptable.

Hope this helps.

9'36"-95#

Jim Howe,

"One-piece"?? Can you please explain this further? Do you mean not thinking in terms of two pulls?

i have a question..i am new to the wod...when u do the ones that are scheduled is it ok to add more to the ones scheduled..i am in good shape and i dont wont to feel i have cheated my self on any workouts....any help would be appreciated

mad monk 59

Pappas,

From Dan John's article on overhead squatting for throwing:

“This coach in California won’t let his guys throw until they can do fifteen reps [of the overhead squat] with bodyweight.” What? Fifteen? “It makes you one piece, an animal.”

http://danjohn.org/overhead.html

Ross - Awesome article by Dan John. Thanks. I attended Utah State and I heard about that track coach.

Pappas,
check out Dan Johns web site under "friends of Crossfit". He has several articles on the concept of a "one-piece" body, referring to strong core needed for some of these lifts as well as throwing. You know when that weight is wobbling about in the overhead squat and it takes lots of control in the core to stabilize? Dan emphasizes the idea of building this core to make your body a one-piece unit which brings so much more power to the endpoint (Like a discus throw for example)
Anyway check it out, Dan

OOPS, I hit "post" too early.
Anyway,Dan is always willing to talk and give advice and has a long history of lifting and throwing.

Madmonk, if are in great shape then by all means add more, but many people thought they were in great shape before coming here so be careful.

graham...thanks for responding...the guidance helps alot....

15@75#&15@ 95# 6:45

Madmonk, i agree w/ Graham's comment...if you can handle more, by all means go for it. however, you must also remember that most of the wods are to be done in the least time possible and are thus meant to be combo (strength/cardio/stamina/etc) workouts...notice this wod is 30 snatches "for time". so, for example, if you can handle the weight of a certain wod pretty easily, you should push yourself hard so as to make it a killer cardio workout. oh yeah, and welcome to the world of elite fitness...abandon all hope ye who enter here...just kidding

Could not do the snatch so I subsituted clean and jerks instead. Did 135lbs in 5:35. good anerobic work

Mad Monk -
In addition to the above comments by Graham and ediddy, I would add that one of the precepts of Crossfit is the selection and domination of a sport. In Coach's words: "Regularly learn and play new sports". Maybe in your case the sport would be powerlifting, swimming or another physically demanding activity in addition to the WOD. Welcome to the madness...

8:38

Used 95 lbs. Power snatched it pretty much the whole time. Broken up 5,4,3,5,5,5,3.

a short evening at Gym Jones with Mark and Blitz.
Blitz worked on back squats while Mark and I hit the 30 snatch reps @75#.. (power snatch)
we both pushed through all 30 without breaking the set. My form was poor to start but improved as the reps ticked by. We clocked in at about 3 minutes for the set of 30... time to go up in weight.

Hey crossfitters got a question for you.I was searching the site for a goo daily warm-up. Can anyone tell me if there is one availible, or if someone has one they use. I would like the advice. Thanks.

5:52 with all the weight I have 35 kilos so not much. But by the end my form was out the window.

My first WOD. I did just a barbell (45lbs?) 30 times. I've never tried a Snatch before, and I was shocked at how difficult it was (I never thought it would be easy, but WOW what a complex lift).
My knees hardly bent, my arms weren't locked - so I ended up pressing more then driving with the legs.
But I got through it - 9:00 even.

35kg - 2:33 - mini heart attack followed

Finished the WOD. It had been over twenty years since I had done snatches. My form was not very good but I finished them all +5.

10 x 45
10 x 65
10 x 70
5 x 45

Time 9:30

T. Rain,

For my warmup I do some squats, 5 or 6 real slow. Then I do a slow pullup, followed by 10 overhead squats with just the bar, followed by 5 overheads with 95, 115, and 135lbs. By the time I do the overheads with 135, I'm nice and warm, ready to go.

*From "Friends of Crossfit"
under Lynne Pitts' Official Crossfit FAQ*

The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal. Coach just added some handstand drills to the warm-up for 2004.

3 rounds of 10-15 reps of
Sampson Stretch
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
(Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.)

As Rxed w/ 135 in 7:27. 3 sets of ten.

As Spec w/ 135 lb in 12:15. 8 sets of 3, 3 sets of 2.

First WOD.

135 for 5, 3, and 2. Sloppy form so I dropped to 115 for 5,5,5, and 5.

10:00

HQ today. Did a lift/sit-up combo. Deadlifts:
10 (bar), 10 reps @ 95 lbs--15 sit ups, 8 reps @ 135 lbs--15 sit-ups, 6 reps @ 185--15 sit-ups, 3 reps @ 225--15 sit ups, 1@245, 1@175, 1@295, 1@315, 1@335, 1@365, 1@385 (PR). My workout partner Ben also PR'd at 315. Finished with a cool down set of 10 @ 135. Took plenty of time between sets. Happy Veteran's Day to all of the Military community out there. Thanks for your service.

Just two or three minutes since I used a broomstick. Did one round of tommorrows WOD to wrap up since jujutsu tonight after a layoff.
Stephen

4:29 with 95 lbs. Broken 20,10. Added 30 OH squats with 45lbs as I didn't think I was getting down far enough on the snatches. Yummy!

10:25

Used 45# bar only to work on form.

about 13 minutes, 10 at 60#, 20 at 75#, more power snatch than squat snatch

used 95 lbs
13:45

1min and 30seconds

60 kilos (132lbs)
Power snatch
My goal was 1min but the monkey jumped on my back.
first 20 didn't let go of the bar. I got to 20 in 52 seconds.
Off to Colorado Friday!!!

Started out with 2-miles on the treadmill (done in 14:36) for warmup...
Never done 'snatches' before so I went light today; 45x10, 55x10 & 65x10. My lower back is messed up and there's one position you need to get into to complete a snatch, C&J or deadlift that absolutely kills me, so that's why the light weight. Other than that, good aerobic workout today, guys. Thanks. Finished up with one-mile on the elipto-glide machine.

I did power snatches today.
Time=8:28

Thanks for all of the warm-up exercises they will help in the future. Did not use them today due to the fact that I did not look at the comments until now.

Just used the bar for the lifts. Focused on good form and not muscling the weight up with shoulders. Did a quick 500m row after regular warm-up and before and after lifts.

7:33.17 @ 135lbs.

Did full squat motion on both clean and snatch portions of movement. This was the second workout of the day...lifted legs this morning and did a long session of sprints at the track. Legs didn't have much pop left in 'em.

Could not do snatches - not enough ankle/hip flexibility.
Did 95 lb clean and press instead.
30 reps in 8 minutes.
2 sets of 10, 2 sets of 5

"Isabel"
Snatch, 30 reps
10x 55#
10x 65#
5x 75#
5x 75#
6:14

Still consider myself new to this lift, not going up to the big boy weight for a while!

12 min; 45 lbs

This was my first go at barbell snaches, although I have done the dumbbell version a number of times. I had a lot of trouble with form. It was difficult to find the catch position when I ducked under the bar, and my heels kept coming off the floor as I hit the bottom of the squat.

Does anyone have any pointers to offer?

my snatch is more like a squat clean with push press
100lbs x30 for 8:53

Started out using 45# bar. My form was so bad I did the 30 with a broom stick. I just cant seem to nail the "kip and dip" part of this move. I need lots of practice on this before I can start throwing around weight. A little frustrating.
1000m row
800m run

115 lbs.
4:45

Veterans Day....Thank one if you know one, Wish the best for them if you don't.

"isabel"
snatch 135x30=2:46
i love snatch only 2:46, but her and i are both satisfied!

7:55

45lbs for 10
65lbs for 10
65lbs for 10

My form was bad on a few and pretty good on others. I almost dropped it once because I was slow getting under it. This is my first WOD in while that I was able to lift over my head with no pain. Thank you ART!

took my time today with this workout snatches felt great, good form and alot of power. eager to try the 15 rep overhead now though. this workout took about 10-12 (was not pushing) but not actualy timed went off how many track of the CD had played.

95 lbs. 6:24

Day 4 of self-imposed exile. Day off from work. Thanks to all vets for what they gave and what we have received.
Day spent entertaining the son. Mc Donald's has a great play area and crappy food. For me anyway.
We'll call it a draw. Got the van washed and it looks like rain here in So Cal.
Isabel will be my benchmark upon return. Might go to the gym later just so they know I'm OK and to do a little running/rowing.

10 bstick to practice and try to get form
20 at 45 lbs -
6:30
Not Dan John

As previous PR with the snatch was 100# I figured the bar (forgive the pun) was already pretty low on this one. Used 65# and finished in 5 minutes even. I was then left standing, sweating and wondering what I was gonna do with the rest of my workout time. So... I built up to a NEW SNATCH PR at 5lb increments.

New PR= 110#. Failed at 115#. 800m run to warm up. 400m to finish.

-D.

Lance your a "STUD" that time is excellent.

Today warmed up with 10x115# Dead lifts
8x 25# 1 arm snatch alt.
WOD as follows: 10x85#, 10x105#, 8x115#, 2x135#.
Time-09:03:59 about 30 seconds total to change wieghts. I think I could have started heavier and stayed.
Finished with; Power Clean 3-115#, 2-135#, 2-135#, 1-155#, 3-115. Dumb bell swing at 21x 50#.
L8
Eric-SLC

Worked on form with broomstick, 25 lb bar, and 45 lb bar.

I seem a long way from doing this properly. I can't seem to get my body into the right position because of flexibility issues. I also seem to have a habit of spreading my feet instead of squatting to get under the bar. Much to work on. (And loads or respect for all those that get real weight up above their heads!)

~13 min
115#

Like Ron, I've been on self-imposed exile. 1st WOD in 6 days. Didn't really feel warmed up until the last 5 reps. Nice to be back.

80% effort mock pft:

500m swim: ~7:40
pushups: 100
situps: 100
pullups: 22
2mi run: didnt time but sprinted last 200m

ive done my part...lets hope my recruiter finalizes the thing so i can get it over w/ and get back to real workouts

Greetings from Detroit. I just realized that I did not do this workout correctly (I confused Clean/Jerk with Snatch...that's what happens when you're not properly inculcated on Oly lifts). I will repeat this workout Saturday when I get home.

first WOD in almost two months, off due to minor surgery and training for pt test.
135# for 30 in 9:02

Started with 135#s, got about 4 a.t.a. reps - then failed. Okay try again, failed again.

I decided to back off and start over after a couple of practice reps. I went down to 105#s and finished in 5:31.

By the end, they were more like power cleans to push presses (very little squatting). I am going to have to spend some time doing overhead squats.

On a more positive note, I did get to walk 33 ft on my hands - about 100% increase in two days!

7:16 w/115#

Wife: 7:ish w/60#

We desperately need to work on form. Both of us ended up more with power snatches than full squats.

For time:
Snatch 65 pounds, 30 reps (20,10)

2:42
Definitely need to use more weight next time. I did 30 (15,10,5) squats as fast as I could with 135 pounds. That took 3:19

8:27
full squat snatch with 95 pounds, as many as I could in broken sets till I got to 30.

This wod is a mofo for some reason. i can hang clean 165 for reps but can't get 135 here. did 2x5 at 95, then 5/4/4/3 at 115. stopped due to sore knee. my biggest problem with these is the full squat to catch the bar; i have a bad right knee that needs to be scoped but i refuse to get it done. so i only go to quarter squat on all of these movements. that is probably why i can hang clean and push-press so much compared to snatch...

95#, 9:36

It's odd - it probably would have taken me twice as long at least with 135.

8:23
95#

Can't do snatch yet so substituted clean and jerk. Spent some time working on snatch technique afterwards with a naked bar.

Like many others, I still lack the flexibility to do a proper snatch. Mine end up looking more like a hunched over Cuban press.
45x30 - 5:30 (just throw the bar up and catch it, basically)
rest
65x30 - 6:12 (still powering it up, trying to work on proper form
rest
95x30 - 9:12 (can't just throw the bar, so form was required; this is the weight at which I will be practicing snatches for the next month or so in warmup)

6:09

95@6-6-6-6-6

worked afterward to get the snatch form down. I certainly need more flexibility in the shoulder girdle to come down under the snatch better.

4:45 with 135# power snatches 12, 8, 5, 5

Did this one on Sat the 13th after that day's wod cause I was sick on the day this came up. 3 and a half minutes. only 35lbs - stressed form.

5:40 w/ 100lbs

14:11 @ 43kg

I really struggled with form as time went on; it's pretty clear to me in hindsight that I went too heavy.

isabel 7.13

30 (power) snatches with 65lbs –PR

Time: 2:59

Tougher than what I had anticipated.
135 x 10,6,5,4,3,2
Time: 4:57

More of a power snatch with catch in the 1/4 squat position. Tried a full snatch catch initially and fell backward with the weight going forward....I didn't think it would be that bad since I have been using 65lb as a wod warmup weight for overhead squats with the same hand/feet position for the last few weeks.

Time: 6:18

Forgot to mention, I also used just 65lb for the power snatches.

7:51 with 95#