Am I the only one that thinks this is the hardest thing we have to do?

snatches are fun

It must just be me. ;)

not really, i never quite get those explosive hips just right. but practice makes better= wont hate em anymore. BURPEES are the worst!!! or no!! handstand pushups (i cant even do those)

headed to savannah today for some war game fun ^_^ sorry to miss this wod though...oh well...it's only until the 8...gonna be doing some work from trainforstrength.com while i'm there though...

Snatches are only really difficult when your form sucks. At least this is why I assume I find them difficult... but then if one avoids them ones form does not get better...

Coaches videos have certainly helped in the last few weeks though.

I'll do this one after class...

After the warm up did 5 with a broomstick for form, really light today 25-35-45-55-60-65-70 did 2-3 with the broomstick between each, 5 more when done. Really concentrating on explosive movement and proper form today.
Abs: 50 hanging leg raises, 50 v-ups, 50 side bends w/20# med ball. 10 minutes on the bike cool down.

Nowhere to do snatches at my gym (imagine that), this one will have to wait until Saturday when I can get down to Rainier Crossfit. I'll just have to get creative for today.

When you take a look at the WOD this one seems to look quit simple. But with the warming-up (including pull-ups and dips) it was quit a good workout. Form is realy important otherwise you end up your but.

65lbs throughout to work on form...
Extra warmup then PU ladder, handstands, jump rope after WOD...
Mmmmm...feels good...

109,119,124,129(f),129, 133(pb),138(f)
practiced with 119 for triples before 1st client

95,95,95,115,115,115,115

Question: I'm tall (6'4") and have very long legs. When I really explode into my jump, my feet end up fairly wide (a little more than shoulder-width). This seems to violate the guidance from the O-lift pros. My question is, should I worry about this? And if so, what should I do?

Thanks

cf warm-up x 3

Squat Snatches w/2 add'l Overhead Squats:
65, 95, 95, 95, 95, 95, 95

OHS:
115x2
135x2
135x2
145x2
135x2

Front Squats:
135x2
135x2

finished with 3 sets of ring dips.

45, 65, 85, 95, 95, 105, 115

CF WU
Burgerner WU with stick
Pressing Snatch balance 45x3
Heaving Snatch balance 45x3
(those videos are great)
Snatch 45,50,55,60,65,70,75
1st time doing snatch. Turned out to be muscle snatch with OHS tacked on.

bwt:193

95
115
135 (F)
135
145 (F)
145
165 (PR by at least 20#)

Many thanks to Sean for the coaching and encouragement. The CrossFit community is truly awesome.

85, 95, 115, 115, 115, 125(f), 125

135x7. working on form before I push it. did some OHS as well.

I have the same problem with being tall (6-3). My legs get a bit wide as well. Is this a problem? I was also wonderng why the WOD post for the next day has been so late, latetly? After
11:00pm.

WU - 5k jog

WOD
strictly for form.
7 X 45

More work on OHS, but next time up weight,5-10lbs

115 used for all sets

What if Angie want allow me to lift my arms above my head today? I'm a newbie, but LOVE it!

Looks simple enough... looks can be decieving!
I have never done this... "seen it on a cartoon once though and I think I can do it," (quote from a partner driving our ambulance to a call!)

Got my "form" down (+-) with 45 and was able to:
1x95
1x105
2x115
3x125

tried some OHS while I had the weight overhead.... eeek that's tough! Gotta love it!

THanes,
I'm no O-lift expert, but I am 6'3" (don't call me shorty) and have the same problem when doing snatches and cleans to power depth (1/2 to 3/4); not so much when I get to the squat. Why? Dunno. One suggestion from Coach was to put a barrier at the outside of the "land" position. Once your body gets used to going only that far, it should stay there without the barriers. Try a couple of weight plates or, better yet, dumbbells that roll. Hit the barrier once, and you'll never hit it again.
Remember to use a PVC pipe or broomstick when doing this as stepping on a dumbbell whilst snatching heavy weights may result in the loss of teeth and/or memory due to head injury.

Practice, practice, practice. Then practice some more.

BW: 195#

95/95/105/105/105/110/115(PR)/95/95

Ran 1 mile in 6:44

I know that's actually 9 sets but I wanted to do a couple extra reps to work on my form, which is much needed. Looking forward to the day off.

Kept weight low to work on form, but I still suck at these.

95, 105, 105, 115, 95, 95, 95

Is there a regular prescribed warm up, or is it as we see fit?

cfwu with tabata double unders
10-10-10-10-9-9-8-11 =77 highest I have gotten getting better at du's

snatch wu 45 for 7 reps
65-70-75-80-85x3(pr)
wanted to try 90# but was satisfied with 85 today..

David,
See Lynne Pittes awesome FAQ page for the "Crossfit warmup". http://www.mitymous.net/weights/xfitfaq.htm

THanes,
I'm with you on that one - thanks for the response Ron H. I think the wide stance feels more stable, but is also to compensate for not squatting far enough down to get under the bar.

Today I'll work on getting down deep underneath the bar, butt to ankles or close to it if possible, and making sure that I keep my back absolutely straight as I have a tendecy to hyperextend when completing the movement.

One more thing - thanks to Mr. Burgener for all of the outstanding instruction. Quite clearly, he is a gifted teacher.

Oh, and Sage is one awesome chick

The last time I did a snatch we had to do multiple reps and I worked out with a 9# bar. I made great improvements today with my weight and doing only the singles.

20-40-40-40-40-40-40 (PR)

I was wondering if anyone could give me some advice on how to improve my range of motion on snatches. I don't think I get low enough, I thought maybe some front squats could help. Any comments would be much appreciated.

Thanks, Mike

WOD: 95, 95, 105, 105, 115, 115, 115

115x2
125x3
115x5
125x2

Ray

3x135, 4x155 as RXed.
Very bad form - did some overhead squats to help w/form.
Supplimented w/ 3 sets of 20 snatches w/ 2 pood kettlebell.

I have a very difficult time squatting under the weight without falling over, even doing overhead squats with light weight, as I cannot keep my heels on the ground. Anyone else encounter this problem and know the solution?

Flight PT today was 6 rounds of 400m/15 pushups/15 hanging knee raises. Tacked on 2 more 400's for everyone because I lapped two people.

Snatch/OHS practice done with broom.

CFWU x3 at high tempo.

Bar warm up , cleans and snatches
WOD @ 87#
ended with 5x FrontSquats @ # 176

55# squat snatches; anything more and they became power snatches. Not happy with that workout so I finished with a 10 minute SS snatch test using a 53# kettlebell - 108 reps and all callouses still intact.

CFWU

95-115-135-155-175-185-190

Started out doing 3 reps at 45#, 65#,95# to practice form. Then did WOD
rd1 115#
rd2 135# failed then made
rd3-7 135# form broke down but got better toward end. Not able to get all the way under the bar into a squat found myself muscling the weight about a 1/4 of the way up.
Did additional reps at 115# and 95# to work on form and explosiveness.

Eric2, Congrats again on the PR. Awesome watching you beast that weight!

135
145
155
160
165 (fail)
165
170 (fail, old PR)

4x1 pwr snatch/overhead squat and 4x1 front squat for heavy singles.

Angie as Rx'd in 20:09

40-45-50-50-50-50-55 kg

Hi,

I'm still fairly new to crossfit and my chest is really sore from Monday's workout (which I did on Tuesday). I was planning to do Thursday's workout today. Is it better to go ahead and do the workout or let my chest recover? When weightlifting was my workout, a lot of people told me to let a muscle recover before working it again, but what does Crossfit have to say about that?

Thanks.

Eric

Also, anyone know exactly where in San Diego the new Crossfit gym is going to be located?

wu:
samson, 10x OHS w/ stick, 10x situps, 10x pushups, 20x pullups, 10x dips, handstand drills. 3 rounds.

wod:
modified it cause I broke my Oly bar. went with 1-arm db power snatches, and tried to fit in a 1-arm OHS at the end of each rep.

Same weights right and left:
55lb
55
65
65
75
75
85 (failed to lock my arm out, twice with right, once with left--it tweaked me and it hurt)

cd:
clubbell mills, reverse mills, swipes, and pistols--with one of my ghetto clubs.

Mike O,
work overhead squats (broomstick -> bar -> bar w/ weight), OH lunges (same progression), and both back and front squats to a lesser degree. also work your Samson stretch.

Eric Fredrickson,
CrossFit typically recommends either 3 days on, 1 day off OR 5 days on, 2 days off. as you may or may not have noticed, the WOD is posted 3 on, 1 off and is done so in order to achieve the maximum benefit (hard work + enough rest to recover). additionally, variation is fundamental to CrossFit and because of this, CrossFitters typically dont worry about 'overworking' muscles/muscle groups. that being said, CrossFit also advocates consistency before intensity for the newly converted. since you are new to CrossFit, i dont think anyone would condemn you for 'playing it safe'. today's WOD is snatches, which dont utilize the chest muscles to a great extent (although they are used to help stabilize the weight a little), so you may just want to warmup, practice snatches w/ a broomstick and maybe a bar, then stretch and call it quits for the day. this way youll get the blood flowing and get some practice w/ the snatch even though youre not going for a PR. in the end its all up to you, but those are a few things to consider.

Orange County Crew. Well well here comes a very eagar Rett boasting that he is willing to take on Angie and the Snatch workout in his unmedicated recovered form. Posting a 27:50 and
SNT 42,45,50,52,55,57,57
Sarah 37,40,40,miss 42 x 2,40, miss 40 x 3, 40
Mr. Clean Finished Angie Part II 24:50(bet you didn't know she has make up session for those who can't handle her in one session!)
No word from Doulbe "0" or Rocky. Expect Becca, Ryan and Julie back on board next week as well. Troy for certain if there is BP involved. Eat, Drink and be Merry.
Mr. Clean

cfwu x3

some snatch practice w/ the bar (Burgener warmup, power snatches, squat snatches, 95# drop snatches, 95# OHSs)

WOD: 65/85/95/105(previous PR)/105/115(PR)/115/120(PR)/125(PR)/130(PR)/135(PR)/135/135

um, yeah...Burgener's 'jump and land' finally clicked (i like to say, 'jump, land, stand'). early on i was kind of swinging the weight and then having trouble landing and balancing (as ive always done w/ snatches). then at 115# it struck me...'i need to jump the weight straight up and then land underneath it'.......

ding.

and this was why i just kept going...every rep felt solid and i knew i could handle more. very excited about a 30# PR.

90#, NOT GREAT FORM THOUGH.

95x3 115x4 all powerS with bad form. Did a gang of 45s afterward and forced myself to jump and drop. Did 3 sets of 5 95 OHS.

Nice ediddy. Congrats on the PRs and the whole figuring it out. That's the epiphany I'm waiting for. I can sorta almost sense it somewhere up ahead.

Well done E!!

I'm also getting the hang of the stomp.
Wanted to stay light today, went back to October 18, 1 power snatch, followed by 5 OHS.

95, 115, 135, 145, 155, 165, 170, 175, 180, 185

Not as light as I should have kept it, but felt good.
Happy with todays workout, especially after yesterdays fiasco. From 170 to 185 are PR for me, not the snatch, but for 5 rep sets.

Steveo

Senior Member Feedback Please?

Okay, the theme of the WOD today was that my form is horrible, and I don't have any awareness of it. Some one had to tell me. They didn't say it was horrible, but obviously I'm making mistakes that I really can't begin to make progress on until I can get a coach or get digitally coached.

Loads.

Snatch
65
75
95
115 Poor Form
115 Poor Form
95
95

Even when I went back down to 95, my spotter noticed that I wasn't keeping my back arched enough in the starting position, also, when I did get there, it really felt like a struggle for me to hold that starting position.

The triple extension is very challenging for me. I pull too much with my arms, I don't keep the bar close to my body, and the bar falls too far forward. Trying to progress weight with the techniqe I have now would only lead to set backs in the future.

So to finish up, I did a tabata protocall of kettlbell swings with a 50 lb KB. Even there, my back wasn't arched. Sheesh. Total reps, 73

115, 135, 150, 140, 120, 120, 120
short, sweet, and ah so satisfying.

Executed the WoD (with additions) as follows:
R1-R7: 65, 85, 85, 85, 85, 90, 65 lbs.
-Follow-on OHS sets: 65, 85, 105, 115, 85 lbs.
-Assisted HSPUs 3 sets x10reps.
-Med-ball situps.

squat snatch 85#95#105#115#125#135#145# all went well.

got my power rings yesterday so spent today messing around with them

Ugh...so tempting...

I subluxed my left shoulder with 145 over my head two weeks ago doing max effort snatches...I guess a horribly unstable shoulder (supposed to have an MRI for possible surgery) and heavy snatches don't mix...

I guess I'll do ME squat cleans instead! :D

BW 160 (something like that)

Warmed up with 95lbs.

Then did 133-133-133-165-165-133-133

Finished that up with a bunch of light stuff.

Does anyone feel it necessary after about a 6-8 weeks on crossfit to take four or five days off in the road?

75,95,95,105,115,120
Timing was off, power snatch on last
BW 150

as rxd
115
115
125
125
135
135
135

in regards to range of motion for snatch... warm-up with shoulder rotator dislocator exercises. take a long stick or pipe or something equivalent, get a snatch grip, and proceed to rotate your shoulders with your arms straight until the stick touches your backside. as you get more flexible you will be able to move your hands in closer towards the center of the stick.

this is something that Jeff Martin at brand-x taught me. take a stick, hold it in the center with both hands straight above your head. with a narrow stance, squat down while looking straight ahead and trying to keeping the stick straight over your head. if you have trouble with keeping your feet flat on the floor and/or the stick starts gravitating out diagonally, your flexibility is lacking. keep working this exercise as it helps stretch your body out a bit.

these two warm-up/stretches are good additions to any stretching exercises and i always include them now.

Regards

Mike

cfwu x3

New guy still, did 5 rep x2 w/45 lb for form,

65,65,65,75,75,85,85
I see how overhead squat ties into other forms, guy next to me in the gym was doing wod, nice job Hartman with the 135lb snatch. You give me hope.

THanes,

I have had a similar problem (going too wide on POWER snatches) and Coach Burgener gave and others gave me some very good advice. Check out the thread in the exercises section entitled "How do I develop continuity between the power and squat oly lifts?"

95,115,115,135,135,95,115 (STOMPED)

CFWU x3

Burgener WU x 3

85lbs on each set

My form is shaky - first time doing these with weight added

Since the weight was light I did a few overhead squats - also my first time

It was pretty awesome how the overhead squats required total concentration and stabilization - each set they improved

Crossfit is great - I can't wait to see my improvement!

Those are some awesome weights posted

First snatches
1 x 68lbs
3 x 88lbs
3 x 108lbs

Followed by
3 x sets of 115 lbs BP

10 reps for BP sets

Hi all,

THanes I have been doing the lifts (snatch and CJ) for sixteen and a half years now. Foot position, in the reception of the bar in the CJ and, especially the snatch, is typically wider than hip width. If you can't get low to receive the bar, than you might be too wide with your feet.

Workout as follows
{Pull-upx15, Rope jumpx100, BB push-up (feet 6" higher than hands)x20, Rope jumpx100, Sit-upx25, and Rope jumpx100}x5. Duration 22:15.
Then, ~ 2 hours of raking leaves and and transporting them for our compost pile.

CJ,PP, and squats tomorrow...

55, 75, 95, 115 (form terrible. looked like henkel logo), 95, 75, 75. form ok on lighter weights. did 5 reps w/ broomstick prior, concentrating on getting good lift & drop. 15 min elliptical warmup 12/12.

As RXed (well, did 1 more rep -- wasn't paying attention to the count)

95-105-115-135F-115-125-125-130-130(PR)

Finished with:
3 sets of 95# snatch + 5 OHS

Rested about 1 – 1.5 mins between lifts.

Happy with the snatch work. 130# is a new PR by 30#, so fairly pleased with that. Not a massive weight, but a decent improvement nonetheless.

Not too surprised that i couldn't get 135#, considering my PR on OHS itself is only 120#.

Decided to work on OHS after, too.

My lovely wife had to have some surgery in early October. She's recovering well and I'm excited about getting back into the CF routine.

Modified CFWU x 2 plus HS work.
Burgener 45lb bar warm-up.
Pressing Snatch Balance, Heaving Snatch Balance & Snatch Balance with 55lbs
(Those videos in the new CF journal are excellent; thanks Coach Glassman, Coach Burgener & Sage.)
Played around with a few forward rolls and backward rolls.

Snatch Reps: 10 total reps focusing on jumping the bar up and diving under.
1@75, 1@85, 1@95, 1@105 (PR),
1@110 (F), 1@95, 1@95, 1@100(F), 1@100, 1@100

I'm starting to dig the Snatch and am looking forward to improvement.

45-45-55-55-65-65(f)-45
Then a bunch more @ 45 for form.

one at 115, shoulder didn't like it so dropped to 105

CFWU, then Burgener wu then: 95/115/115F?/115/125F/125/125/105, then about a dozen more at 95# and 45# for form.

Also good short runs before and after. Thank you Coach and Mike at CF HB for keeping on us about form.

95/95/95/105/105/115/115

1:00 min rest b/w each

95,95,115,115,135,135,140

crossfit tikrit:
mfbunch-having some shoulder issues today, 65, 95, 105 (miss), 95, 95, 95, 95
finished w/10x45# ohs then 10x45# squat snatches
shoulder would not allow full depth in ohs position, resulting in a lot of power snatches
joeyd: 65, 95, 105, 105, 105, 115 (miss), 115
ran stairs for 8 1/2 minutes

a.m.
Rower 16.5min 300Cal
Stairmaster: 15min 236Cal
Elyptical: 15min 145Cal

p.m.
5X 10 Reps of 135lbs Clean&Jerk=50
5X 20Reps Sit-Ups Full Backward Extension=100
2X 50 Push-Ups=100

Still worried about form. Plus hurting from Angie.

65,75,75,75,75,75,75

Ready for the rest day

CFWU x3(plus push-ups and flutter kicks)

WOD 2x45, 2x55, 2x65 warm ups
75-85-95-105-115-105-105

Feel like I could of done more weight, but my balance was off and I wasn't catching the load deep enough.Went to the bar after the WOD to work on that. It's pretty painfull in the shoulder catching the weight. Need to work on the two drills Mike Horn discussed above.

Don't hate when you have to wait for somebody to get off the bar and wrack who is definatley more interested in how he looks poseing in the mirror instead of working out.

5x55, then 75, 85, 95 (fail), 95, 105, 105, 110 (fail), 110, 115 (fail), 115
need more depth on heavier weights

One day behind... Scores posted on respective days. Don't have access to weight, so no snatches for me today. Will be doing the Burpee/Heavy Bag workout. Will post results after work.

I did snatches until I couldn't stand up anymore let alone explosive hip movements!
I also did 2 warmups and 15 minutes cardio
BUT I did not do any heavy weights with the snatches. It was more of an aerobic workout because I am trying to perfect form and then add the weight

BTW=150.

Felt weak today. It showed in the form of many fouls and being 5 pounds off my PR.

115,125,135,135,140,145(on the fourth attempt) & 140.

Soundtrack: High On Fire.

-D.

new PR 57kg. Thanks for putting up all the videos of Coach B. and Sage they really helped.

Started at empty bar. got up to 115s, 125s, and three 135s before dropping back down and doing sets of 3 at 125. Form limits me more than strength. Lots and lots of snatches.

Was supposed to be my rest day but couldn't resist.

Samson stretches
10 pushups
5 L-pullups
500m row
Burgener Warmup with 7kg.
Snatches:
17.5, 17.5, 40, 45, 50, 55kg. (120 lbs.)

Not real taxing, but fun as always.

Still babying the shoulder

95
105
115
125
135
form broke down
145
155

4 Tabata sets on my CII, did this workout on Saturday, my body was shutting down yesterday. To excited about fighting again, let it go to my head......

95-95-115-115-115-125 (missed)-125 (made)

So how many total reps am I suppose to do...?

It's says snatch 1-1-1-1-1-1-1 does that mean to do 7 snatch reps?

Worked light, on form. No apparent talent for oly lifts.

65,65,65,75,75,95,95

bw 180
First time doing snatches.....by the end, they started to resemble the video.
bar x 10
95lbs x 40
110lbs x 25

had a heack of a time getting into a squat with anything higher than 45#
20#-30#-40#-45#-45#-45#-45#
practiced with a dowel for 15 min after

85 lbs for all sets. Started and finished with ring dips, pull ups and abb ext.

Deep SN 95, 105
power SN 135,155,160,165,170
still really need to gain coordination to go deep with heavier wts.

95, 115, 125 fail, 125 fail, 125, 135 fail, 135 fail, 135.
I know it's 8 reps, but I had to make 135 before I quit. The last lift might have been the easiest of the bunch.

BW-160
95, 105, 115, 105, 95x3

snatches
technique with 40 kgs 4 sets 4 reps

Form needs a lot of work. My movement was more a power snatch than a regular snatch. My legs seemed a little stiff and I didn't get down as deep as I would have liked.

85
90
90
95
95
100 (PR)
100

First snatches ever...
85 lbs, followed by 3,3 military presses. Then my left shoulder gave out. Ouch.

50x10 for form 80, 85, 85, 105, 110, 115, 120

I studied clips of the snatch and practiced the warm-up. This is gonna take continual practice to get it right.

65, 95, 95, 115, 95, 95, 115

I have trouble maintaining balance and stability in the squat position. Also, need to drop faster. Practice, practice, practice...

Two-hand overhead anyhow (more like clean & press) with sandbag: 30kg, 35kg, 40kg, 45kg ,50kg, 51.25kg, 52.5kg plus some failed attempts at 51.25kg and 52.5kg (lost bag in press-up due to balancing problems).

First-time snatcher

Did 7 sets of 2 or 3 reps with 72lbs. Need lots of technique/balance work.

Last two sets felt better.

145lb

speed just died at 155, no 3rd pull...have done much better in the past.

Did Bergner warmup and worked more on form than weight due to being new at this type of lifting. 75,95,95,105,105,105,105

Drove for 9 hours. Skipped WOD.

Snatches 25lb, 30lb, 40lb * 3, 50lb * 4 (PR). Yay, I can do them! :)

95,95,105,105,115,115,115
Felt really weak today. I am definately feeling the loss of my workout partner

Still recovering strength in right shoulder.

115, 135,135,125,125,125,125,125,125,125
Form really faultered at 135#
Then 50 'L'leg lifts

Suck badly at these. Just can't co-ordinate the extension up and the pull back down for the catch. Anyway, tried to approximate it - more like a sort of power snatch, if there's such a thing. 20kg (bar only), 2x30, 4x40.

Knew this would be ordinary so tried for 30xBW (91kg) bench press before snatches - got to 29.

7 lightweight sets.
able to snatch 95# now.
those Burgener videos really help!

Lightweight to work on form, like most others here. Did many singles with weight up to 135. Didn't feel comfortable dropping all the way down under 135. Need more practice with this lift.

C2 2K: 7:33.4, first attempt at a 2k. Damper on 6 at my Baltimore gym.

65-70-75-80-85-90-95

I still felt pretty fresh so I did 100-105-110-115 (PR- not pretty, so threw in an extra OHS before I put the weight down). All squat snatches. Not too bad considering I haven't done max effort snatches since 050215. Then it was 85-90-95-100(fail)-100-105 (old PR). OHS's and the Burgener warm-up have definitely helped. I feel confident that my snatch numbers will continue to go up.