The girl with the green pants-- is she performing the L-sit properly? I find it easier to do it that way as opposed to the entire palm on the ground. Not sure if it's safe for the wrists or not.

Paul - that is Nicole, one of the crossfit HQ trainers. You can do it that way if you wish. though her legs should be straight. I think they caught her moving there.

what would be the proper way to do the snatch, with dumbells. I dont have a barbell .The slide had a barbell in it. Looks like a hard lift , and I would like to do it properly. Thanks again cf

Messed up and did this WOD on Saturday.
No other exercise makes me look like such an imbecile as the snatch. Can't come close to replicating the form shown in the "Exercise" section.
Tried 3-snatches at 95-pounds. Very ugly.
So, did a variety of deadlifts, cleans, DB swings, and OH-squats until I felt satisfied with my overall energy output.

Paul:

That shot was taken in the midst of a "race" across the floor: You sat down, legs straight in front, hands down at sides, and then had to push yourself forward by driving down with the hands and "lunging" forward in the L-sit.

It was hard, and hilarious. If you look closely, you'll notice that most of the people are laughing . . . at least, the ones standing around and not doing themselves, anyway.

I think Nicole has turned her had that way in order to get more height, in order to push more forward. It probably wouldn't pass muster in a gymnastics contest, nor would her slightly bent legs, but in the circumstances of this 'race', it was fine. If you do it that way, and it doesn't hurt your wrists, I think you'll be fine (it does look like it would strain the thumb a bit, however).

Dennyy:

Generally, with DBs you usually do only one arm at a time in the snatch (although a 2-arm snatch with dumbbells is certainly possible). A two-arm snatch with DBs is actually harder than with a barbell (in my experience), due to the requirement to keep them in a single plane over your head (the independent movement tends to allow them to "wander").

Either way, most of the same issues will occur as with a barbell: pull up close to the body, drive with your hips, don't bend the arms until you absolutely have to, get the hips and body DOWN to get under the weight, etc.

I'm not sure you'll get the best answer here (believe me, my response isn't) . . . you might try posting your question under the "Exercises" section of the bulletin board. It will be seen by more people, and probably get more complete replies than here.

David & Beth, thanks for your replies. I'll probably practice both ways. Can't imagine racing though, I top out around 10 seconds atm.

Dennyy, I highly suggest getting these two CrossFit Journals: Apr 2004 - The Moves - introducing the 3CIM movement sequences and Oct 2004 - Beginner's Guide to CrossFit; Dumbells by Rutman; High School PE Program; The Girls for Grandmas; A CrossFit Grandma. They both describe and show you how to do OLY lifts with dumbells.

I missed the 10k WOD on Friday do y'all think there be any problem with me doing a 10k row before tommorow's Snatch WOD?

thanks for replies,
joesph_b I will look into that oct 04 issue.

davidjwood thanks for description...

No way I can do today's WOD, so this was my workout:

3 head-touching-floor parallette HSPUs
6 Eagle Loop finger pullups
9 knee-to-floor striders

10 rounds in 10:45 - no breaks on anything. It's cool that I can do few things with my left hand; parallettes are great because I can keep the pressure off the mending bone. I just have to be very careful to not let my hand move once it's set on the bar...

10# right hand clubbell combo done for 6 sets of 1:

arm cast/torch press with leverage hold/flag hold while descending into pistol/move to muscleout while in pistol/return to standing while in muscleout/arm cast/inward pendulum/outward pendulum/blob catch drill

This really fried my forearm, especially the leverage hold.

5# left hand clubbell:
1x20 mid height swings
1x20 cross body swings

1x10 left leg pistols

swam about 2800 in intervals
never snatched before--maybe practice some technique later

been working the past three days and could not get into the gym so did fri and sat workout today. got 8 rounds from sat, did lat pull downs mixed grips for pull ups. after that i did my 10k on the elliptical, 54:44. never snatched before will have to work with my sister on that.

Snatch in Kg:
40, 50, 60 (f), 60 (f), 60 (f), 50, 60, 60, 60 (f), 60(f)

and an extra one for redemption at 60kg.

I couldn't get any more than 60 up today and was having a tough time with that. Full depth snatches though.

115,115,115,125,125,125,125,135(fail),125,130,130

My form was not too good! I gotta work on this some more. Seemed to be finishing a push press at the top which I know decreased my weight.

95
115
135
145
115 dropped back down because i felt like my form was getting compromised.
125
125
125
135
135
finished with recon rons pull-up workout level 17

I did em all with 35 lbs working on form using alumilite bar- still not ready for more weight although 1/2 felt like they were probably done well, one was a disaster.
Did some OHS with stick, sit ups dips pullups to warm up and cool down

For fun I did one handed dumbell snatches alternating hands along with the two handed (TH) barbell snatch. I want to do 100 lbs one handed!

LH 35, 40, 45, 50, 55, 60, 70, 75miss 75 80miss
RH 35, 40, 45, 50, 55, 60, 70, 75 80 85 90miss
TH 70 80 90 100 110 120 140 145 150 miss

Warm-up
15 min. light, versa-climber
skipping, 2x2min rds.
dumbell snatch, 50lbsx5 each arm

This was my first time doing anything remotely resembling a an Olympic style snatch, so form was more important than weight.
My 10 sets were as such, 3 with 135, 2 with 140, 1 with 145, 2 with 135, then 2 with 115. Other than the difficulty I had, working on the technique, didnt feel this weight was much of a workout for me. So, did some bodyweight Bench press. 2 sets with 235, 1 with 240, 1 with 245, 2 with 250, 2 with 255
Skipped for 2x3 min. rds.
Steveo

Snatches up to 135, failed at 145. Then cleans up to 175, failed at 185. Did this immediately following yesterday's workout.

60,65,65,65,70(fail),70,70(fail),70,75,75,80,80(fail),80
mostly trying to improve form

modified because I was uncomfortable in a crowded gym. I went only to 115# and was needing to start a deeper squat. balance issues and nowhere to dump if/when the need arose.
did in quick succession of snatch sets as a metabolic WOD.
10 x65#
10 x 75#
10 x 85# full squat
finished with windshield wipers and some pistols.
rowed 2K at 5am 7:31

BTW=150. Squat snatch.

This lift is so tough. I rarely feel like I have my balance but it feels so good when I get the weight up to lockout and stand without faltering my step forward. Unfortunately, that doesn't happen all the time. I need to get a video camera. Anyhow: 80/85/90/95/100/110/115PR/115/120FAIL/120 NEW PR!/120-FOUL-POWER SNATCH/110.

Old PR was 105. Making the slow ride to bodyweight.

-D.

I'm very frustrated right now. Today was the first time I have ever tried the "Snatch". This is most definetly a difficult lift. If anyone knows any additional sites to teach the "snatch" I would appreciate the help. Anyway:

I practice 30x with just the bar before offically starting my sorry excuse of a WOD:

3 x 55lbs x 1
3 x 65lbs x 1
3 x 75lbs x 1
3 x 95lbs x 1

I hope I get better.

75X1
85X1X1X1X1
90X1
95X1X1X1
100X1
All power snatches w/little dip. Did work with the empty bar afterward, trying to learn the squat snatch form. Looking forward to the Jan. seminar and finally learning this properly!

Did 6 sets of 5 side swipes w/45 lb clubbell, then 2X12 Gama casts to squat. Gymnastic strength holds to finish up.

Not my best day today. I usually try to hit the gym when I know it'll be quiet...today I ended up in there when it was jam-packed. Lots of commotion, very hard to concentrate on what I was doing.

(1 x 125lb) x 2
Fail - 140
(1 x 140lb) x 2
Fail - 150
(1 x 140lb) x 3
Fail - 145
(1 x 140lb) x 3

This was my 3rd session of the day. For whatever reason, I just couldn't get over 140lb. Form was really good, and 140lb. felt like it was going up smoothly. Kind of aggravating, actually...

WOD #2 for today:

45-55-65-75-80-85-90-95Fail-95-100

Ther you go...nine PR's in a row. first snatch workout ever.

PVC, PVC, PVC, PVC, PVC, ad infinitum.

Skipped yesterday's WOD to take Coach Burgener's USAW Club Coach Course and realized that I really shouldn't be snatching anything more than PVC pipe until I can get the form down. I didn't believe that Coach B would be able to kick my butt doing O-lifts with little more than PVC pipe, but I am one hurting unit today. Thanks to Coach B and his able assistants for their help and their patience. I may get it yet!

First time ever doing any type of deadlift-esque movement, let alone a snatch. This is a very tricky lift. As such, form became a big issue for me, so my weight wasn't too high.

45-55-70-80(fail)-70-70-70(fail)-60-60-60

Didn't feel like this was much of a workout for me, so I ran for ~ 2 miles, then 3 sets of pulls, dips, and 40# sit-ups. I seriously need someone to teach me how to snatch properly.

like most it seems, i have to work on my form
so did 20 snatches with 95 lbs, a wt i was comfortable with and knew i could control
trying to develop that muscle memory to get under bar and stay on heels
ohs have helped a lot, definitely a building block to properly do snatches

Warmed up with a bunch of club work, then used Dan John's 4 part snatch drill (power snatch +OHS/hang PS+OHS/hang sq snatch/full snatch=1 rep)
for 45-50-55-60
Dropped to the 2-part version (PS+OHS/Full snatch) for 65, 65, 70, 70, 70, 75
Then a couple of one-hand snatches with the bar: 45, 50 lbs
Then 1pd kb swings, alternating one-hands:
40/30/20/20 with 1 min jumprope between.
Finished with 6 ea grip of 35# club CTO-front press, and barbarians x3 ea.

Coming off being sick. Probably should still be resting, but I got my new Dynamax Medicine Balls, a 12 and a 20 lbs and I practiced doing clean and jerks with them. I was stoked I can actually clean a med ball pretty well, and it is a really cool way to work on form. Can't wait 'til I get my barbell!

First time doing full squat snatches and I like 'em!

95,95,115,115(m),115,115(m),95,95,95,95

I like these so much, I am setting a New Years resolution to get a body weight snatch (215).

-Philip

20 mins with the broomstick working on technique.

115 - 115 - 125 - 135 - 135 - 140 - 140 - 135 - 130 - 125

Form deterioriated at 140lbs (I started pressing) and remained shaky thereafter.

My biggest problem is dropping down under the weight. Any tips on how to do that better?

I agree with Eric. Everything hurts, I'm glad tomorrow is a rest day.

I was out of town this morning, so Christina and I did a workout in her mom's backyard:

Crossfit Warmup, she subbed pushups for handstand stuff.

We didn't have enough weights to work towards maxes, so we did tabata snatch with 15lb bar, I scored 6, she scored 5. This was an interesting workout, similar to the cardio of tabata squats, but with a lot of shoulder movement. It really helped me get familiar with the snatch movement, definitely my weakest lift.

The little lady also said this was the last time she'd do Crossfit with me, after only a week...

1x95
1x105
1x115
1x125
1x135
1x145
1x155
1x165 (fail)
1x165 new PR
1x135

First time ever doing BB snatches
Did 10 sets of 5 with just the 45 lb. bar
Definitely need to figure out the technique.
Matt

45
65
85
95
115 personal best
115 failed
105 dropped down for form
115 failed
115 better
115 ok
115 ok
115 getting better

My snatch form is horrible, therefore I worked on light weights and multiple reps to emphasize technique and avoid putting a hole in my floor.

45# x 10
55# x 10
65# x 5
75# x 5
85# x 5
85# x 5
85# x 5

got up to 100, any more would have been a press.
Looking forward to increasing this number.

1x45
1x55
1x65
1x75
1x75
1x85 (fail)
1x80
1x85 (fail)
1x80
1x85 (fail)
1x80
1x80
1x85 (fail)
1x80

All squat snatches a2a.

Several PRs today.
135
135
145 PR
145
155 fail
145
155 sloppy form
145
135
135
finished off with 2x10 1.5 P KB snatches.

I worked with the bar with an eye to understanding the movement, then played around on my newly-made parallettes. Then I read the dumbbell article from CFJ, then worked the snatch with a db.
-brandt

Warmed up the knees with slow, light back squats, fronts, then dips, sit-ups, pullups, and cleans, then...

2x 115
2x 125
2x 135
2x 145 (PR)
2x 150 (PR)

I am SO stoked !!
I've been struggling with 135 for 2 months. Today 135 floated !

A trainer stopped by and surprised me by saying, "That's such a great lift, it hits all the body parts at once. Too bad we never see anyone doing Oly lifts in here."

Merry Christmas

20 min warm up on ellyptical. warmed up w/ 12-lb weighted bar.

65, 75, 85, 95, 105, 115, 125, 130--fail, 125, 125. form poor--shallow squats and pressed heavier weights.

Did a bunch of reps with just the bar, getting fully deep in the catch. Need to work on form, so this was fine.
Went up to 65# and almost threw the weight to far back and scared the crap out of a guy doing pec flies on the "pec deck!" Really, true story!! I was a little worried to keep going up after that. Don't want to lose the gym membership just yet!

Power Snatch:
1*50
1*60
1*70
1*80
1*85
1*90
1*95 –PR!
1*100 –PR!

115 good form

60-65-70-75-80(fail)-80-80-80-85-90

Form improved toward the end. I fought my inclination to muscle the weight up with my arms. Everytime I really focused on explosively opening my hips, I nailed it! Until today, 75# was the most I had ever overhead squatted, so the daily practice with a broomstick seems to be greasing the grove.

only have access to 55 kgs

bw 87kgs

5 x 3 reps a2a squat snatches