March 21, 2005

Monday 050321

Snatch 1-1-1-1-1-1-1-1-1-1 reps.

Post loads to comments.


Enlarge image

Josh Briggs

More CrossFit Nation video love from the crew: [QuickTime] [MPEG4]

Posted by lauren at March 21, 2005 7:27 AM

Great Movie! Right on

Good luck from Victoria B.C.

Comment #1 - Posted by: Wild Bill at March 20, 2005 7:15 PM

Enjoyed the video. Good stuff!

Comment #2 - Posted by: RickB at March 20, 2005 7:34 PM

That video showed me an excellent way to practice my snatch and OHS! Really enjoyed it

Comment #3 - Posted by: brendan at March 20, 2005 8:00 PM

Where was the ski picture taken?

Comment #4 - Posted by: mark at March 20, 2005 8:07 PM

The video is inspiring.

Comment #5 - Posted by: tsneds at March 20, 2005 9:09 PM

after yesterday and the extrem tendonitis I now have. I took it easy today went light and worked on form.

5 k run

after workout:
5x5 saxon side bends with 10kg
5x10 back extensions
5x5 dragon flags

Comment #6 - Posted by: Michael P at March 21, 2005 4:09 AM

10 x 135 lbs

My goal was to only squat snatch but I had about 3 or 4 power snatches along the way. It seems that whenever I focus on jumping, when the weight gets slightly above the knee, I tend to power snatch. If I focus on sneaking under the weight I squat snatch. What I want to do is put the two together. I've been working on the bow and arrow thing and a few times the weight really did seem to pop up better.

Comment #7 - Posted by: KevinA at March 21, 2005 6:24 AM

Did yesterday's wod combined with today's so a little low on rep max weight.

Still pretty shocking at full snatch so worked on Coach B's drills and focussed on one armed barbell snatches for the wod.

Yesterday's wod;

3 full rounds plus 25 towel pull ups in 20 mins.

Today's wod;

10x alternating one arm snatches with 25kg barbell.

Inspiring video BTW!

Comment #8 - Posted by: karl at March 21, 2005 6:29 AM

2 sets of 95 lbs
3 sets of 75 lbs
5 sets of65 lbs

40 reps of oly bar to work on form. Should have done that first.The movie helped show the correct form. Will work more with that.

Practiced one arm pullups. Ready for a rest day : )

Comment #9 - Posted by: Wild Bill at March 21, 2005 7:15 AM

Worked out at 0430 this AM without looking at the posted WOD.

"Grace" - 7:27 (PR), plus:
21 wallball shots (20#)
21 DB swings (55#)
21 push-up burpees

Comment #10 - Posted by: Alex M. at March 21, 2005 7:38 AM

OHSes instead
70,70,90,90 110,110,130,130,150,70,

Comment #11 - Posted by: dave k at March 21, 2005 7:38 AM

65lbs all the way across the board.
today i learned to do the snatch by learning to do the overhead squat and hanging snatch.

Comment #12 - Posted by: peter h at March 21, 2005 7:58 AM

Thanks for the video. It was awesome.

Comment #13 - Posted by: brian_g at March 21, 2005 8:17 AM

wow!!!! look at that crossfit community!!!! unreal....professional stuff by professional leaders. thanks greg, lauren, lani, nichole, "squatting annie" et al....and thank god grady is on our side!!!! crossfit is what team is all about!!!

Comment #14 - Posted by: mikeburgener at March 21, 2005 8:43 AM

1 x 40kg
1 x 45kg
1 x 50kg
1 x 50kg
1 x 50kg
1 x 52.5kg
1 x 52.5kg
1 x 52.5kg
1 x 52.5kg
1 x 52.5kg

personal best by 2.5kg
Tried 55kg and nearly killed myself, missed it 3 times

Comment #15 - Posted by: DavidE at March 21, 2005 8:50 AM

Used two 70lbs. kettlebells
all reps completed

Comment #16 - Posted by: Amish Andy at March 21, 2005 8:56 AM

HEY... the VIDEO is quadruple mega awesome baby!!!!
Thanks for the inspiration.

Comment #17 - Posted by: dave k at March 21, 2005 9:08 AM

Jason at HQ led us through an outstanding workout this morning.

21 24KG KB swings
21 dips
200m jog, brief rest, 200m sprint

21 40lb DB thrusters (8,9,4)
21 pull-ups (10,6,5)
200m jog, brief rest, 200m sprint

Repeat at 15 and 9 reps, respectively. I was able to perform all the reps on the KB swings and dips, had to break up the the thrusters and pull-ups into 2 sets on the round of 15 reps.

Comment #18 - Posted by: Thompson at March 21, 2005 9:46 AM






Comment #19 - Posted by: Patty at March 21, 2005 9:50 AM

morning ya'll. My first day ever with Crossfit.

Warm up 500m on concept II row and stretch..

worked with just the bar on snatch
couldn't get it.

5 sets over head squat 10 reps @ 20lbs on the bar.
1000m on concept II (time started with squats 12min 15sec)

I hope that is a good start. my goals in 6 months to a year is to be able to accomplish the daily work outs. Got a long way to go. Thanks.

Comment #20 - Posted by: Bryan at March 21, 2005 10:03 AM

second Crossfit workout - great stuff!
snatch - 10 sets of 3 with 2 36lb kettlebells - My gym (I don't have OLY weights at home)doesn't allow snatches - can you believe it!?!

Comment #21 - Posted by: Dave at March 21, 2005 10:35 AM

Warmed up with KB swings, one arm snatches and turkish getups with 1.5 pood KB.
sets 1-2@115lbs, 3-4@125lbs, 5-7@115lbs, 8@125lbs, 9-10@120lbs.
Finished with KB clean-press-OHS's and 2 successful gladiators.
Sets 3,4, and 8 looked more like power snatches, so I lowered the weight to work on my form. Really trying to explode from the bottom and get underneath the bar as fast as I can. Any tips for proper grip placement?

Comment #22 - Posted by: Ben E. at March 21, 2005 10:41 AM

I believe it Dave. I got my own olympic bars and rubber bumper plates so I could do the Olympic lifting in my garage-gym.

Comment #23 - Posted by: John P at March 21, 2005 10:44 AM

Hey Dave-
One better, was checking out a gym near work and I asked if they did Olympic lifting and they said "No, but we sponsor the Olympics"
Guess nobody from their gym will be there except to watch....

Comment #24 - Posted by: jdclimber at March 21, 2005 10:47 AM

135 (PR, but ugly. Decided to start again and work on form)
135 (better)

Comment #25 - Posted by: Chris Q. at March 21, 2005 11:29 AM

60, 75, 85, 85, 90, 90, 90, 95, 100 (fail), 100, 100

Comment #26 - Posted by: Sam L at March 21, 2005 11:47 AM

Well, I did this 'workout' yesterday at the National Master's Weightlifting Championships.
40kg x 3
50kg (miss, over pulled it.)
67.5 (good)
72.5 (Miss. swung it a little and the bar drifted behind me)
75kg (miss. swing it a little less but still lost it behind me. had a great pull on it, though)

Clean & jerks:
80kg (Miss. made the clean, missed the jerk badly. Brain fart)
85kg (smoked the clean, missed the jerk badly. Brain damage.)
85kg (good. smoked the clean, smoked the jerk.)

Comment #27 - Posted by: Lincoln at March 21, 2005 11:51 AM

I used OHSs to prep myself for each weight increase of snatches. Poundage is still pretty light, but this is the first time I've even been able to pull off full squat snatches (instead of power snatches). I've been doing a lot of OH squats, which has really helped my flexibility (a major weakness of mine). Started with Burgener Warm-up.

45# 1x3 OHS; 3x1 snatch
55# 1x3 OHS; 3x1 snatch
65# 1x3 OHS; 3x1 snatch
75# 1x3 OHS; 3x1 snatch
80# 1x3 OHS; 3x1 snatch

Comment #28 - Posted by: Seth D at March 21, 2005 11:52 AM

did snatch in cf warmup x3

25 reps of 100# sandbag from ground to 55" high.

Comment #29 - Posted by: dennyy at March 21, 2005 12:00 PM


warm-up: Snatch 67x3,72x3,77x3,82x2,87x2


Overhead Squat 77x15

Comment #30 - Posted by: LisaR at March 21, 2005 12:08 PM


Comment #31 - Posted by: Scott Kustes at March 21, 2005 12:14 PM

Gettin' over a head cold from this weekend - thought this might clear things up..

1x 65#
1x 75#
1x 85#
1x 95#
1x 105# fail, prev. 1RM
1x 95#
1x 95#
1x 95# fail
1x 95#
1x 95#
Will take at least one more day off...

Comment #32 - Posted by: jdg at March 21, 2005 12:24 PM


3 mile run pushing the baby.
OHS with broomstick
Hollow rock
10# and 20# 1 arm dumbbell snatches
Broomstick snatches


I know the weight is pathetic, but my form is improving. I was able to do squat snatches on all 10 sets.

Comment #33 - Posted by: Ahmik at March 21, 2005 12:38 PM

3 mile run to warm-up
5lb dumbbells
5lb dumbbells
8lb dumbbells
8lb dumbbells
8lb dumbbells
10lb dumbbells
10lb dumbbells
10lb dumbbells
45lb bar
45lb bar

Comment #34 - Posted by: Krista J. at March 21, 2005 1:08 PM

Did all ten as squat snatches which I'm slowly learning.
65 lbs, 75, 75, 75, 85, 85, 85, 85, 85, 85

Comment #35 - Posted by: Mark G. at March 21, 2005 1:34 PM

first time working the BB snatch w/ any weight. kept it light and worked on form.

75# x 12

Comment #36 - Posted by: Patrick Walsh at March 21, 2005 1:35 PM

Warm-up: 3 rounds of easy 500m Row + 7 muscle-ups (completed my first two consecutive muscle-ups).

65lbs: 1-1-1-1-1
75lbs: 1-1F-1-1
85lbs: 1
90lbs: 1
95lbs: 1
100lbs: 1F 1F 1
105lbs: 1F 1F
95lbs: 1-1-1-1F-1

Comment #37 - Posted by: BWhite at March 21, 2005 1:39 PM


3x cf warmup
50/40/30 sec static handstand
30/30 sec L-hold

My snatches were sloppy, haven't practiced them very much. Any suggestions on how to get quicker in getting my butt down? Maybe I have too much weight on, but sometimes i'll catch with my shoulders and my arms won't be locked out.

Comment #38 - Posted by: brendan at March 21, 2005 1:44 PM

Executed 8 sets of Deadlifts today in conjunction with workout partner J. Kessler's requirements:
205 x 3
225 x 3
235 x 2
245 x 2
255 x 1
265 x 1 (fail)
265 x 1 (fail)
265 x 1 (fail)

HS practice, pull-ups for form/strength, L-sit.

Comment #39 - Posted by: Brand at March 21, 2005 1:50 PM

Funny, I did DL's in conjunction with Brand...


Prior to this my PR was 135. I am STOKED!


Comment #40 - Posted by: Jonathan K at March 21, 2005 1:55 PM

(1 x 130) x 2
1 x 140 - miss
1 x 140
1 x 140 - miss
1 x 140 - miss
(1 x 135) x 2
1 x 135 - miss
1 x 135 - miss
(1 x 130) x 5
1 minute between sets.

Not my best day. WOD was #2...a Stew Smith torture session was #1, and it pretty much wasted me (Run-Swim/PT-Run). The problem here was not form or was concentration. Gym was VERY busy, lots of people milling around (like the bench dorks standing 1' directly behind me). I had a hard time focusing on the task at hand. I may go back later and go again...I know I've got better than this in me.

Comment #41 - Posted by: Matt G. at March 21, 2005 2:24 PM

All snatches done first with 65#x1 followed by 45#x1; I kept trying to achieve a full depth snatch with 65 but I never could get it. So one power snatch followed by one butt to the ground 45# snatch. Lots of work to be done here.

OH squats:


Used the cheap bar that came with my original 310# weight set rather than the more expensive BFS bar for overheads. Don't know if it was the bar or me, but it seemed that the bar was off balance or misloaded the entire time. While all reps were butt to ground, there were a lot of near dumps. I usually reserve the near misses to the heaviest sets, not all of them!

Double 15# clubbell hydras: 5x30 - elbows too sore from yesterday's rope climbs to do more.

Comment #42 - Posted by: kelly moore at March 21, 2005 2:25 PM

160 (miss)

Missed 160 twice more so switched to overheads

160 2 sets 5 reps each, having trouble dropping under need to work the drop snatch more

next a set of 20 pull-ups with the 1 1/2 pood (set was broken)

4 minutes of L-sit (also broken)

Comment #43 - Posted by: Reed at March 21, 2005 3:13 PM


All Power Snatches.

My PR is 190, and I viewed this as a good opportunity to test this idea of operating an extended period of time in the no-man's land between the Training and Competition Maxes. I had plenty of gas left at the end, so I decided to go for it.

I think I had more, though, and it seems more clear than ever to me than ever that I need to do these lifts in an actual meet. It wouldn't help to have a nice barbell either. I think I got 200 Snatch, and 275 C&J in me today.

I meant to mention this yesterday, but after the WOD, I fiddled with jumping bar dips. They are probably dangerous, but I still think it's a good exercise. I liked them, and will do them again, let me put it that way. Just try and get air time. Do for 3's.

Comment #44 - Posted by: barry cooper at March 21, 2005 3:34 PM

OH SQ 10*45,65,95
Snatch balance 10 * 45,65,85
Hang squat snatch 10 * 45 65 85
Snatch 95 * 15 for time=1:40
Good form practice

Comment #45 - Posted by: A Cook at March 21, 2005 3:35 PM

Barry, I do something similar (I think).

Are you jumping off the ground then catching yourself on the way down? I explode off the bars as hard as possible (not off the ground), looking for air time, then catch myself on the way down. I do the same thing with pullups...trying to explode into the pull, enough to propel me up off the bar, then catch it on the way back down.

Comment #46 - Posted by: Matt G. at March 21, 2005 3:42 PM

3 x 95
3 x 115
2 x 135
1 x 145
1 x 155 (but didn't catch it as clean as I wanted to)

Comment #47 - Posted by: Mulcahy at March 21, 2005 4:01 PM

Five sets of 5 with 2 pood kb snatches today.

Comment #48 - Posted by: Neal at March 21, 2005 4:15 PM

Had a couple of nice compliemnts today at my quite large, in shape guy came up to me and said "You are a machine, a real machine!" Then someone asked if I was training for the Navy Seals. Not bad for a 41 year old girl. Thank you so much, Crossfit! I tell EVERYONE to check this site out.

Comment #49 - Posted by: rcl at March 21, 2005 4:18 PM

rest with 175

Comment #50 - Posted by: J.J. at March 21, 2005 4:21 PM


By the numbers you post, I'm sure you are a machine, but it's nice to hear it. Those compliments just add fuel to the fire don't they!

Comment #51 - Posted by: Jim Howe at March 21, 2005 4:25 PM

I have a cheap-o set too and the bolts that hold the entire collar can come unscrewed and it can slide off the end of the bar. It doesn't take too much of a slip to be felt. Maybe that's it.

Comment #52 - Posted by: Jim Howe at March 21, 2005 4:35 PM

Still searching for the elusive snatch.
Used today to do The Burgener WarmUp, finally, as written up by Lincoln Brigham in Dan John's excellent GetUp! newsletter. It can be found here:

It comes highly recommended. Did some exercises with broomstick, 26lb. bar, and a few OHS with the 45lb. bar. Finished with 3 sets of K2Es.

Comment #53 - Posted by: Rene' at March 21, 2005 4:57 PM


Form Improving, catching with strait arms but am bending elbows a bit much on the positive part of the movement. Will emphazize explosion, strait arms, and shrug next WOD w/ snatches. Slide Show & Video helped.

Enjoyed video. Good to see I'm not alone.

Comment #54 - Posted by: BGlass at March 21, 2005 5:11 PM

guess i just can't figure out the snatch. so to speak.

Comment #55 - Posted by: josh at March 21, 2005 5:14 PM

the last sets weren't great but got the weight up...actually surprised myself at how much i could do

Comment #56 - Posted by: Brian at March 21, 2005 5:16 PM


Good idea. I had to screw one side back in this morning but I didn't check the other side. That crummy bar is always needing attention.....

Comment #57 - Posted by: kelly moore at March 21, 2005 5:29 PM


Oly Bar

had a hard time measuring and controlling the velocity of the bar. With my Captain Hook grip, I sometimes flung the bar to fast and far, like Peter Pan flying out the window after Wendy & Michael. Else with not enough of Tinker Bell's pixie dust to lock it overhead.

more practice to follow. i believe.

Comment #58 - Posted by: John Messano at March 21, 2005 5:58 PM

5x1x115(PR for me.)

Great workout. Finished with some pullups and dips.

Comment #59 - Posted by: brian_g at March 21, 2005 6:03 PM

well it was so nice here this morning I went for a little run. It was about 1.8 miles felt good I will do my snatches tonight before work.

Comment #60 - Posted by: T.Rain at March 21, 2005 6:10 PM

3 sets of:
military presses
lat pull ups
lat pull downs
shoulder flys

Comment #61 - Posted by: Phillip at March 21, 2005 6:14 PM

Superb video. Congratulations.

Up an at em!
Love & Peace

Comment #62 - Posted by: Nick M at March 21, 2005 6:54 PM


On a business trip and the fitness center here isn't the type of place I can grunt and snatch. I also woke up late so only had time to do:

Three rounds of
3 tabata squats
3 tabata burpees

Then stretch, in to the shower and off to the meetings...

Comment #63 - Posted by: David H. at March 21, 2005 6:54 PM

Peter pan. That's funny.

My obscene lack of flexibility again inhibited snatches. I have been practicing good (at least better) form in my drills. Did 10 1-handed db snatches per side, up to 35lbs.

Also completed a missed WOD from 2 weeks ago:
4 rounds for time:
run 40om
50 squats

Mike Donnelly

Comment #64 - Posted by: rosceaux at March 21, 2005 7:12 PM

John started with squat snatch up to 100lb and finished with less squat and more power.
Joe did mostly power snatch.
John ....... Joe
80x1 ....... 95x1
90x1 ....... 90x1
100x1 ..... 100x1
110x1 ..... 100x1
120x1 ..... 100x1
125x1 ..... 100x1
130x1 ..... 110x1
135x1 ..... 110x1
140x1 ..... 115(miss)
145lb(miss) 110lbx1

Comment #65 - Posted by: John P and Joe at March 21, 2005 7:23 PM

Didnt get a chance to go to the gym today so I did one arm snatches with 2 pood kettlebells.

Set myself a 10 min. time limit and did 36 snatches per arm, swapping as the time went.

A little light I know but better than nothing.

Comment #66 - Posted by: John H. at March 21, 2005 8:22 PM

AM:@60 mins squash practice(prepping for weekend tournament)
5 x 15 pds snatch + clean + clean+jerk(form)
-no power/strength tonite...
-3 x 50 pd failures(dropped bar each time)
-3 X 45 pd crap(held,but ugly)
-switched gears....
-5 x 45 pd cleans
-5 x 45 pd push-presses
-10 x 30 pd snatch(good)
-3 rds: 10-sec L-sit/30 secs front/left/right planks
@15 min yoga cool-down

Love the image & video.Good job,folks.

Comment #67 - Posted by: Sonia N. at March 21, 2005 8:28 PM

I cant get the movie to open.

Comment #68 - Posted by: John H. at March 21, 2005 8:37 PM

not ready for snatches so i did DLs as follows:


i increased the weight when i was satisfied w/ form on the previous reps (for some reason my second sets were always a major improvement on the first sets). couldnt get 185 perfectly so i dropped the weight. then i did some OHSs, drop snatches, and hanging power snatches w/ the bar as well as some 25# DB maltese static holds and a 2mi run a while later.

Comment #69 - Posted by: ediddy at March 21, 2005 9:39 PM

Well, my computer caught on fire during spring break, so I haven't been posting much. Just figured I'd check in on the off chance that somebody wondered where I went. I've been following Stew Smith's 6-week running program in preparation for the APFT at the beginning of next month. Today's W/O:

5:00 jog
1:00 squats
1:00 lunges/ea leg
1:00 calf raises

Run 1 mile

All right... later.

Comment #70 - Posted by: Chuck Pelowski at March 21, 2005 9:41 PM

Started with just the bar. Worked up to 30kg (last 5 sets). Starting to get the technique thing. Profound insight of the day: One absolutely must get under the bar in order to catch it. To do this, move really fast. Stomping the feet helped.

Comment #71 - Posted by: JW at March 22, 2005 12:58 AM

Came home after 13 hours of work and decided on my own little WOD:

2 min jump rope
50lb DB snatches, 10 each arm
50 hard strokes on the rower
50lb DB snatches, 10 each arm
2 min jump rope
50lb DB snatches, 10 each arm
50 hard strokes on the rower
50lb DB snatches, 10 each arm

took 15-20, now off to bed.

Comment #72 - Posted by: Nic Nakis at March 22, 2005 1:07 AM

First time I did real snatches with my sandbag. The main problem is the catch - if I don't get it exactly right, the bag will roll off my hands and I can't hold it if it weights too much. But anyway, it was great fun.

Sandbag snatches:

- 17.5kg (just for finding out how it works)
- 22.5kg (easier than 17.5, bag is more solid)
- 27.5kg (easy)
- 32.5kg (aha, it becomes more difficult)
- 32.5kg
- 32.5kg
- 37.5kg (half-miss - bag touched my head in catch phase)
- 40kg (miss)
- 40kg (miss)
- 40kg (miss)
- 35kg (half-miss - stumbled forward on catch)
- 35kg
- 35kg
- 35kg (half-miss - bag touched head)
- 35kg
- 30kg

With 40kg, I can't get it high enough in the lift phase to get enough space to dive under and still have some time to "aim" for the catch - I always end up with the bag rolling off my hands.

These "sandbag O-lifts" are fun.

Comment #73 - Posted by: Christian Lemburg at March 22, 2005 1:51 AM

Worked up to a PR at 140. All squat snatches. BTW=150. Bodyweight snatch coming soon. Stoked.


Comment #74 - Posted by: Dan S. at March 22, 2005 2:01 AM

Modified: Used 115 did a snatch followed by 8 OHS for 10 sets. I'm tyring really tighten my form and increase my flexibility in the hole.

Comment #75 - Posted by: John Walsh at March 22, 2005 4:23 AM

Forgot to post yesterday. Worked snatches up from 45 to 75#. Worked on flexibility a lot, staying in the down position a bit longer.

Leanne did 5 rounds of 400m rows, kb swings, and cleans.

Comment #76 - Posted by: Steve S at March 22, 2005 4:35 AM

1x135 x 6 sets

Comment #77 - Posted by: Andy W. at March 22, 2005 5:30 AM

Form suffered at 165. Flexibility is getting better but still far from where I need to be.

Comment #78 - Posted by: Kevin Ayers at March 22, 2005 5:51 AM


Form is definitely getting better.

Comment #79 - Posted by: Jay at March 22, 2005 6:44 AM

Crowded gym last night.
Warm up included get up sit ups, heavy good mornings, speed deadlifts @135 and 185#.
Snatches to power depth.
95-95-115-115-115-115-95x4 non-stop.
Muscled the 115 up on the last 2, othrwise ggod speed and catch.
Heard Mike B. in my head saying, "JUMP!!"

Comment #80 - Posted by: Ron N. at March 22, 2005 8:23 AM

Maxed out at 95 lb. squat snatch
Worked up to 125 lb. OHS x 5 reps
Need to work on snatch form before I can safely increase weight

Comment #81 - Posted by: Todd H at March 22, 2005 8:31 AM

last night at the park i did 1-arm stuff with a 50# db.
1-arm snatch: 133 in 10:00 (down from 149 last time)
waiter walks 400m total per arm (broken distances)
walking OH lunges 3x8

Comment #82 - Posted by: JC at March 22, 2005 8:39 AM

power snatch
165 x 2
squat snatch
135 x 5
weighted pullups and dips

Comment #83 - Posted by: PFEIFER at March 22, 2005 8:52 AM

First time trying the snatch, so to speak. Started out with just the bar and worked up to 135 lbs. Didn't feel too good so I went back down to 115 and worked on form. Couldn't get my arms to go back very far when I was low in the squat and my legs felt week with the bar overhead. Definately need some work on shoulder flexability and balance.

Comment #84 - Posted by: robp at March 22, 2005 9:02 AM

Got up to 75lbs. Scott just got the bumper plates in so I'm still learning that its OK to bail with them. Might make me a little more abitious next time.

Comment #85 - Posted by: kyle at March 22, 2005 9:43 AM

My shoulder flexibility is not great, so I decided to go light and try and practice form, but still I found if I tried to deep squat (as opposed to just below horizontal) I tended to lose my balance momentarily before regaining it. I also need to work on locking my arms out in the snatch instantly, I got away with it with the light weights I was using, but if the weight was heavier I would have struggled. Anyway my efforts were:
22kgs, 22kgs, 26kgs, 26kgs, 30kgs, 30 kgs, 34kgs, 36kgs, 40kgs, 40kgs - obviously lots of room for improvement. What I need to do is find a coach in the south of England - anyone know of a good one?

Comment #86 - Posted by: Dave_mac at March 22, 2005 12:54 PM

CF warm up

40 Kg x 3 warm up
50 kg
55 kg
60 kg
65 kg
65 kg
70 kg
70 kg fail
70 kg form was terrible
60 kg

Comment #87 - Posted by: GK at March 22, 2005 1:29 PM

Used 135 til last three sets then moved up to 145. I think that I should have started a little heavier.

Comment #88 - Posted by: Jason E at March 22, 2005 4:05 PM


Snatch: 95 x 3
115 x 3
125 x 2
135 x 1
155 x 0 (miss)
145 x 1
145 x 1
155 x 1
145 x 1
135 x 1

Comment #89 - Posted by: davidjwood at March 22, 2005 5:35 PM


Congratulations on your performance at Nationals.

Comment #90 - Posted by: Ross Hunt at March 22, 2005 6:15 PM

1x155 miss
1x155 miss
1x155 miss
Finished with weighted pull-ups and weighted ring dips

Comment #91 - Posted by: T.Rain at March 22, 2005 7:33 PM

Hey did a different WOD today. I missed the BB thruster day so I did that one today instead. Also was at a slight disadvantage because I had to workout at a local fitness gym called Spa Fitness Hawaii for those who wanted to know the place to possibly avoid. One problem I have with most commerical gyms is that the racks are always filled with people doing curls or back squats loaded with only dimes, people not putting back their weights after using them (they leave all the 45 plates on the leg press to show off how much they did, like doing lots of weight means anything on a leg press), or not enough open floor space to do some weightlifting. I was able to find some empty floor space in front of the display window though (I don't like being stared at like window decorations, but it was awesome for learning to concentrate).

Got weird looks when I would clean the loaded bar and do the workout. Load is as follows-

155x5 with 5sec lockouts
155x5 with 5sec lockouts

I did lose focus near the end of my last 2 sets when I overheard a sort fit-looking girl sitting on a sit up bench behind me mention to her workout partner "Look at that, he's putting up my weight above his head and just holding it... *giggle*". I started to laugh kinda loud and I was in lockout too.

Sorry for long post

Comment #92 - Posted by: xkawikax at March 23, 2005 12:40 AM

Very late entry. We actually did this on Monday

145 (Fail)
145 (Fail)
145 (Fail) (I threw in an extra one for the failures.)

The 135s we're power snatches, so I should be able to go quite a bit heavier if I can ever figure out how to pull myself under the bar more quickly.

Lots of practice w/ PVC pipe to work on form, although the 15# bar was probably a better simulation. She wished that her coach was there with her during this WOD to help w/ form.
15# Bar x 3
45# x 3
65# x 3

Comment #93 - Posted by: Eric 2 at March 23, 2005 8:57 AM

bwt 177 lbs

45 x 3
65 x 3
85 x 2
95 x 1
115 x 1
125 x 1
125 x 1
135 x 1 new pr
135 x 1
135 x 1
135 x 1

Comment #94 - Posted by: scott h. at March 23, 2005 1:08 PM

Fueled by yesterday's cortisone shots, I fight on!

Top set of 165. Not my best, but my best today. Also worked gravitron dips, top set of 6 at 150lbs assistance.

Comment #95 - Posted by: sleepyblackdog at March 23, 2005 2:42 PM

40, 50, 55, 45, 60missed, 50, 55
,52.5, 57.5, 50, 60missed, 60missed ( two tens each side ), 50

Next time I'm going to get the 60kg

Comment #96 - Posted by: Paul MacManus at March 23, 2005 4:47 PM

Wasnt happy with this workout at all, best snatch was 170 lbs, better than last time, but not even close to what I should be able to do. Limited greatly by my lack of experience or training in Oly lifting.

Made up for it in the evening by stealing one of Dan John's workouts.
"The Big 55"
Squat 300 lbs, 55 times, quickly as I can. For good measure, did 57

Comment #97 - Posted by: steveo at March 23, 2005 5:21 PM

Doubled up today; 2nd WOD for the day. Going away for a couple of days over Easter, camping; so I figured I'd get in 2 WODs...

1x57.5 missed
1x57.5 (equal PR)

BW=64kg. Got my equal PR (just), but still disappointed. I'm not getting under the bar, so I'm cheating myself out of potential weight.

Finished up with 4x67.5kg OHS.

Comment #98 - Posted by: Pat at March 23, 2005 11:30 PM

bw 83 all single sets

50 x2
55 x6 then ohs x4 as could not do full squat snatch technique very wee.

Comment #99 - Posted by: Tim 'crack' H at March 24, 2005 5:15 AM

1 x 65
1 x 65
1 x 65
1 x 75
1 x 75
1 x 75
1 x 85
1 x 85
1 x 85
1 x 95

Comment #100 - Posted by: TVP at March 24, 2005 2:40 PM

Mike Burgener's DB warmup
20# DB's
snatch shrug 3x
high pull 3x
clean 3x
front squat 3x
thruster 5x
forgot to lunge
Dumbell snatch
worked up to 40# Dumbell
failed to stand up with the 45#DB have some balance and flexibility issues to resolve

Comment #101 - Posted by: Tom Schneitter at March 25, 2005 1:38 AM
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