This is going to be painful and Rock all at the same time!! Get some!

I'm looking forward to counting how many times I see "as Rx'd" on this. My post will not be among them.

I weight about 210lbs. Does this mean I snatch about 162 lbs. since 135 is about 77% of the 175? Also, can soembody please explain why I would use "95 lbs., 65 lbs., or broomstick as needed"? I don't really understand that statement.

so i cant do snatches, i just started to learn the form on cleans but it is still very sloppy, what can i do to work my way up to doing this, is their a prefered sub or should i just do it with very little weight and concentrate on form

Thank you all, by the way, for reading my post.

For newbies:
use the weight appropriate, be it 135, 95, 65 or broomstick, to do the exercise. It should be hard enough to take you at least 10 min or more to do all 30 reps.
Have fun, Johan
ps exercise discription: see exercise, left on main page.

Josh Everett once told me he's done "Isabel" in 90 seconds.

This should be quite entertaining.

#6...that comment is very helpful, sometimes as a newer cf'er it is hard to estimate how much weight in relation to how long is a reasonable amount of time.....that works i'll give it a try....

The snatch uses a hook grip, correct?

#10 - Dave,

As you pull the bar from the ground, use the hook grip. As the bar transitions up in front of you and overhead you can let the hook grip release a bit so it's not difficult/awkward to hold the bar with your palms facing up.

Joe,

It's not a %; 135 # snatch as rx'd for the WOD. The lighter weights are used so the technique can be done correctly; it technique over weight.

holy crapola ! how am i possibly going to do a bodyweight snatch 30 times non-stop ?!! If i could do that I'd be in the Olympics snatching 3X bodyweight barbell dude !!!!!!!!!!!!

Looking back at '04 I can't help but wonder where so many of the old 'regulars' have gone. Wherever ya'll are, I hope you're well.

-D.

Yeah, as Danny T said: "it's technique over weight."
Helpful snatch animation:
http://womag1.com/modules.php?name=News&file=article&sid=25

Hello, been doing crossfit for a couple of months now and love it. Only one concern so far and that is going butt to ankle on the squats. I have a injured knee and going that deep hurts when using alot of weight. I use lighter weight but workouts like yesterday where there are alot of one rep sets I just don't feel like I get a workout. So do I increase the reps, or not go as deep.

First time with snatches, form needs some work.

CFWU x 3

snatch 30 reps - 7:15 @ 65

Need to move up to 85 next time

Neil
Go deep, increased reps if you need to. Shallow squats are not good for the structure of the joint (neither is squatting with enough wt to cause joint pain).

You can also just do the W/O with weight that doesn't cause pain and do another movement, say power cleans, straight leg DL or Romanian DL, 100 pullups or burpees for time, you know something "fun".

WOD w/# rx'd

3:48

however, there were some power snatches in there. I likely need to slow down a little and work to get a lower position. I also have a really nice road rash on my right thigh from the bar, next time I wear long pants.

Interval rows 5x500m with 60" rest @ 1:55 or less/500m + Cool Down

16:47(139 AHR)

Tough workout for a heavy guy like me..... 12 minutes and 24 seconds with 65 pounds.

A good opportunity to work on poor form and technique....

65#........6:25

30 kgs. ..... 7:01

Did a few others, working on form, 1 rep

32.5 kgs
35 kgs
37.5 kgs
40 kgs
42.5 kgs

Does anyone have or know where to find any more help on getting this snatch technique down? The video is helpful but a written description, step-by-step, or some drills would be great. I can see them doing it and know what it should look like but I'm having trouble turning that around and making my body do the motion, even with really low weight. Thanks!

Power snatches w/115#
5:45

65 lbs / 9:19 / 20-7-3 / form ok...go to 75 lbs next time

Tommy A.

30*65# in 3:27

8*75 practice
4*84 practice

Need to improve depth

GAK:

30*45 in about 4:00

68 lbs.
5:34

This is probably my 10th or 11 CrossFit workout. Amazing stuff.

As i'd never done any Snatchs before, i spent around 45 mins working on form/technique with the oly bar. I even got some help of a ladie who was an ex-oly lifter which was very helpfull, though she was quite shocked to see me doing Snatchs. It feels good to learn something new :)

BW: 173
CFWU X 3 sets 15
"Isabel"
115 lb Snatch
30 reps
Time: 12:59
All reps were butt to ankles snatches

snatch 30 x 30 kg, 4:42 min
tried 40 kg but failed on technique. Extra OH squat practise using oly bar, B2B OH squats up to 40 kg in weight. and HSPU, I have full ROM for 1 rep now :)

Have fun, Johan

#23
http://www.ehow.com/how_16795_snatch-lift-weight.html

K Parker (comment #23)
John Seiler and I found a local USAW coach and organized a group session with him. 3 hours with him was time well spent. See if you can locate a coach in your area, find and invite some local CrossFitters and have fun.

Failing that, practice with a broomstick, watch video then practice with a broomstick again.

Post this on the exercises message board and you might get the step by step. But I'm telling you that a little time with a coach will get you lightyears beyond reading instructions.

looking for a good diet to go with excercising. Been working out for years now, got into Xfit back last fall. its completely blown my mind. never thought it could be this much fun. i eat relatively ok and so far lucky to have a good metabolism. if i put the effort i put into working out into eating the results would be much more rewarding. if anyone knows of any books or websites to get me on the right track it would be well appreciated. thanks

Mike (Comment #33)
Check out the nutrition forum on the message board.

Julie and I (and a fair number of CrossFitters) do Zone diet. Pick up Mastering the Zone and CrossFit Journal #21.

110# x 6 (form failing)

90# x 25 (form getting better, but still not there)

bw 145#

15:00 min, had a killer cardio workout prior to the snatches.

For those of us who are blocked by the DND firewall, one site that I can get to work - to view videos of movements and the like is at the following address:

http://www.exrx.net/WeightExercises/OlympicLifts/SnatchSideView.html

It gives a slow motion view of the movement which looks pretty good in terms of form.
For Mike #33 - How about the Zone?

Had to be different:

75#
Time: 00:20:00

Missed many times and didn't count the power snatches. Drilling myself to do it properly as Coach B has taught. As I get stronger and more powerful time will improve.

10/65# 1:35
10/95# 2:30
10/115# 12:19
total 14:49

Need to practice form...

Thanks everyone for the clarification.

used 65 rx'd

4:20

need to go heavier next time

bw 215

4:40 @ 135 lbs

Still have back concerns from poor squat form two weeks ago. Don't want to sit out another week because of it. So, did dumbell snatches yesterday instead of squats. So today I subbed:

3 minute jump rope
3xCFWU

3 power cleans - 135
27 power cleans - 115

Felt bad so did: 10 snatches - 45 pound bar

I love olympic lifts.

"Isabel"

snatch x 30 for time
about 40 mins (+/-)
technique not good enough yet.

5 x 65
3 x 95
6 x 95 (falsed on 3)
3 x 65 (get tech back down)
1 x 95
5 x 95
7 x 95 (2nd to last rep, my best of the WOD)

2nd WOD

used 95# 7:42

10
5
5
5
5

form was probably wrong,no one in the gym but me. not sure how many around my area really know proper form. flexability is poor so I pretty sure i did not get the depth I needed.

I am working on improving. I am learning a lot from the comments. thanks guys for the support to the newbies.

Ok, I feel I'm a pretty cordinated guy and I feel stupid doing this exercise.

Skipped on 135lbs for form
went to 115lbs, skipped for poor form
did 95lbs @ 5:31, still felt formed suffered
did just the bar 45lbs @ 3:55, still feel form stinks!

Maybe this just isn't my movement!

is there a difference in the snatch and power snatch as shown in the exercise videos, if so I can't see it. After watching some more video demos I definitly sucked on form.

from 45# to 100#. About 20 mins.

good times, never done snatches.

115
7:28

95lbs.@ 2min, 4 sec. I would liked to have done more weight but I worked on form instead.

CrossFit Huntington Beach is getting crazy!

30 snatches with 65lbs in 9:10.

Followed with a new PR in the power clean with 160lbs. Added some KB presses and windmills for fun.

8:36.
10x65
5x75
5x85
5x95
5x105

Will start at 95 next time. 65-85 was pretty easy, but good for much needed practice on form.

cfwu x 2, then

as rx'ed with 30kg:
5:22

Form improving, ready to move up in weight next time.

BW 192

135x5
115x5
95x20

Dropped down to keep form. Time 9:45. Nate, you got me on this one.

Dan (comment #14),

I don't think I would be considered an "old regular" , but I have been around since '04. I haven't posted times here in a quite a while, but I still have been following the program. Might as well start today.

WOD:
#95 6:08

This is my first week to do xfit. My husband has been doing it for about 3 months and has seen tremendous results. First time for snatches, worked on form with low weight had great cardio results.

bw 143
cfwu x3

5@65
3@95
7@85
20@65

15:00

Body has a hard time creating momentum and elevation on the barebell. Need to work on the second pull and keeping my elbows straight until the bar is already traveling upward.

Only second time doing snatches, worked with just the bar focused on form, which did not look good, any tips for keeping my heels on the ground when doing the overhead squat movement.

65# in 7:55
Felt like I started to understand the double dip motion. Looking forward to much more improvement in form.

cfwux2
ISABEL
30 squat snatches
65# 15 reps 6-9
75# 15 reps 5-5-5-
total= 12.18.49

pc was broken the last week so I made up my own cf workouts. Some of the workouts were similar to the ones listed the last week. Good to be back in the comments..

dan #14

I have been here since late 04. And have been posting in comments on a regular basis.

WOD as Rx'd

135#x30 with full squat snatch. I used hook grip and started from the floor on every rep.

4:19

Scott- It definitely helps if you use real olympic bumpers so you don't have to worry so much about lowering the weight after each repetition.

11:00

5 @ 115 (started to fail so dropped down in weight)
15 @ 95 (this felt godd so I increased weight)
10 @ 105 (this felt pretty good as technique got better).

1st time with this one

12:07 w/135 lbs. x 30

pretty happy w/that considering 135 was my 1RM just a couple of months ago.

afterwards bench press 275 x 6 x 3

rowed 500 m in 1:30 (PR by :01)

bw 216 50 y/o

cfwu

30x85# 12:15 (worked on form)

finished with:
OH Squats w/ 15# bar 25x2

2:22

used 95lbs so i could maintain good form on a lift in which I am not proficient

222 remind me of peggy lipton - old school hottie

you youngsters can google her

95lbs. 16:15 My form got better the more tired I got. I also refered to Eplosive Lifting for Sports by Harvey Newton.

14:24, 115#

Added one OHS to each rep.

85 lbs 30 reps in 1:37

Rehab day - didn't want to go into full squat, so did the following.

5 rounds 10 kbell swings (2 pd/72 lb) and 10 ring dips. 9:50
50 jumps jump rope - light plyos for rehab.

Time 8:15. I tried to work form and esp focused on the correct extensions while increasing weights.

Used 5x45, 10x95, 10x115, 1x135, 1x115, 3x95??? Apparantly I should have taken a pen too.

thanks chris jordan(comment 34)

33 reps with 115 lbs broken into 11/11/11

Time: 7 Minutes

~The Titan

45# bar
8:51

Concentrated on form and depth.

8:51 w/ 100 lbs

need to work on overhead squat. can power snatch more but lost balance with 115lbs in the full snatch so dropped it to 100 and did the WOD.

Just coached on this one. Showing the new guys the ropes. They did well again. My elbow should be ready for Saturday's WOD.

Thanks Coach!

-Dennis

9:00 with 12 lb aerobics (stick?)

then did 5 reps with 45 oly bar

concentrated on form more than anything

~15min with 2x20kg dumbbells

:14::05. Pacing was way slow... and there were a few muscle snatches in there. I am on the second day of a four day fast, and my recent workouts haven't been that great, so I believe I was a bit tentative. I'm hoping tomorrow is better.

Age 49 BW 175
WU 5 min on C2, 1090m. 5 min lifecycle
oly bar drills to check form, warm up.
30 snatch, 10:19
1-8 with 95#
9-30 with 85.
Followed by Snatch, 3 sets of 3 with #95; three singles of #115, PR!.

I used 2 20kg kettlebells, so 88 lbs and did 3x10 in 2:50

CFWUx3 , Dips at 10,6,3 to full depth to work on form

"Isabel"

For time:
Snatch 45 pounds, 30 reps

4:22

Notes: First time doing Isabel, and first time I've been able to do weighted snatches to at least parallel depth. Tight lower back is still limiting my ability to get deep into the hole, but widening my grip width significantly helped with my stability and depth. Also finally felt like I was getting the first 2 pulls and jumping under the bar.

I have to move on tomorrow's rest day, which is sort of like lifting weights, so thought I'd take it easy. 2 mile leisurely bike ride and an hour of pilates.

65 lbs. x 30 10:29--interspersed with broomstick snatches for form, which just sucked.

First Isabel

95# x 10
115# x 10
125# x10

11:09

several turned into power snatches but form is improving

my question is concering grip, i am about 6'7'' and i have very long fingers, i am a lankey dude( not sure if this is relevant but i dont want to leave any info out), and being a lankey dude i feal that i get a more powerful grip by wrapping my thumb around bars like it was a finger so that i have a "gorilla" style grip for pretty much everything, benchpress, pullups, farmers walk, (deadlift is the exception and some o-lifts)i dont know what it is i jsu find it more powerful, it does not hurt or anything i infact i can do about 5 more pullups in that grip than i can with my thumb in a normal position

This past rest day i decided to go in and work on my powerlifts (bench press, cleans, front squat)since i had taken the previous week off due to travle, and some guy i had never even met before told me that this grip was effecting my power over the bar and that i was not reaching my full potential, not 100% sure what he ment and if he was even right i decided to ask the experts at crossfit, could this "gorilla" style grip in any way be effect my performance or is this a case of what ever feels best

thanks in advance
cid

*************************************************

With 95# from the ground each time, I believe my techique was good; 11:42. (Watched the video, quite a few times.)

*************************************************

Tommy bw:205 6:30
Billy bw:185 6:13 need to go lower

as Rx'd

65 lbs 4:32. First time Isabel and Snatches and need to work on getting the deep squat in there. Stubborn legs....

as rx'd (yeah right)
95#'s 7:42

Isabel was one hard gal, couldn't even begun to have done her as rx'd.

ATA on each squat, from the ground each time

First snatch workout:
used bar(15lbs) 2x10
35lbs 1x10
55lbs 1x10
75lbs 1x30
Wound up on backside once!LOL
Worked on power snatch 95lbs 3x10
Feel confident to add weight next time and keep form.

About 2mins just using a broom.

I've bad shoulders and so my first time with the bar snatch has gotta be careful. A2A on every rep though and good form.
Something to upgrade the weight on next time i'm in the gym.

Especially as there's some monster hang-power snatching 200lbs for reps, making me look weak.

4:40

90 lb

7
7
6
5
5

11:40@135#-btw-200#

9:35

125lb
performed in sets of 5.

Did 1 mile warmup on treadmill. Did WOD.
Still need to work on form, badly. Don't have an oly bar, so used a light weight bar with two 7 1/2lbs. plates.
One hr. Aikido workout after

3:34

Used 95 lbs to focus on form. Need more weight.

4:16 - 45# bar starting from floor each rep, butt to ankles depth.

7:05

65 pounds. I think I have good form now. Next time upping the weight.

Jeff it looks like Conner has a higher vertical leap? Great pic.

115# and form concentration. 8:45.

Never got as deep as cleans or what I think is deep enough (until after). Did several split snatches @ 115, then worked down to 65#. Took a break and used the broomstick. Then multiple VERY good squat snatches w/65#. I may finally have the form...try again tomorrow.
Finished w a couple rounds on the back, planche, tuck, etc. for about 10 minutes.

Can't squat b/c of injury.
Power snatches from the ground #65
5:11
laid on floor another 10 minutes.

95lb Full Snatches
7:50 (still catching back up after being ill)

Need work on form and flexibility to get deep.

1-8 45#
9-13 65#
14-30 75#

10:35

65lbs x 30 @ 7:30

shoulders aren't worth shit. old and broken

27 y/o 170 lb 5’10” approx 12% bf
cfwu x 1
Bergener warm up
Snatch: broomstick x 29, 45lbs x 1
Time= approximately 12 minutes, forgot to stop the clock.
Working on form, still getting used to going full depth on squats yesterday and again today with the snatches, knees a little sore but otherwise felt good.

95#
10:20

Form fair not great

Met with orthopedic surgeon today. Old shoulder AC separation causing near constant pain with all upper body movement (pushin' and pullin'). Told rest and meds. Was pretty bummed. To remind myself just how good I really do have it despite this setback, and to remind myself what REAL sacrifice is, did my first "Michael":

800M run
50 GH back extension
50 anchored sit-up
x3

34:30

Will search the FAQ/message board for CF work-outs light on all the (cool stuff) upper body for a couple of weeks.

Darrell

Should add that "Michael" was chosen out of respect for this soldier, and the sacrifice he and others have made so that I may be free.

D.

65#, 9:30

did 13 @ 135 form - got way to sloppy

17 @ 115

did not keep time

95 lbs, full squat catch x 30
7:25

Are you supposed to do just one dumbell at a time if you do dumbell snatches, or can you do both at once

crossfit@rawc.org

Age:42, Wt:180, Time:13:33

First time ever doing snatches.

Oly Bar only x 5
Oly Bar only x 5
55# x 5
65# x 5
85# x 5
85# x 5

Also tried overhead squats
4 sets of 65# x 5 reps
I could really feel these in the middle of my back - in a good way.

Jodi (BW=110)
Notes: 32lbs power snatch
Time: 4:20

Time was 2:30,but Isabel with oly bar only for form practice.Did yesterdays back Squat wod first followed by this.

30 x 105 in 6:49. Form was hideous, but I was getting pretty decent by the end of it. I beat OPT, that's all that matters...

5:25' w/95 lbs.

Need to catch deeper, but it's improving.

95 lbs working on form. Flexibility increasing.

Not quite as Rx'd but close 22 minutes
I did Power Snatches and then overhead squats. I am not good at ducking under the weight yet.

BW 132

weight Reps
65lbs x 10
75lbs x 8
85lbs x 6
95lbs x 4
105lbs x 2
115lbs x 1

Then coach Ruts workout of as many DB thrusters as possible using 35% of BW.

60 Reps using two 25lbs DB (Rear to ball)

Broomstick, working on form.

used 95 lbs. to try and avoid power snatching the weight. still need to catch deeper but it is improving, I am going to watch the video some more I think I catch with my feet too far apart at least it feels that way.

7:05

I have also got to work on the flexibility of my lower back.

Talissa: Did May 3rd wod because no bar
10 round of 10pu's and bar dips
About 20 min but had no do lowering dips for 15 reps....its amazing how weak you can get in 3 weeks

Hey-

CFWU x 3
WOD Snatch 30 singles x 135lbs - 30min
every minute on the minute - focus

C/J 15 x 135lbs - 15min
every minute on the minute - focus

Jump rope, HSPU, dips and 4 x 250m rower

Good luck in your training,

-K

30 reps of 60lbs, 7 minutes 34. Best snatches ever done, but still needs a great deal of work.

24:25 @ 95#

Became power snatches at the end, about 10 of them. No bumper plates so I had lower the bar every time.

Got some nasty stares. I can understand if it were inverted burpees or HSPUs, but snatches?

4 mile run

10 min versaclimber

20x45 (warm up / form)

5x95
5x95
5x95
5x95
10x95

4:53 Will go up on weight next time.

Good workout!

Modified it w/ 32kg kettlebells. Did the first 5 w/ 2 bells at a time, had bad form on the sixth and changed over to L/R for the last 24 reps.
4:57

bw 180

30 115 lbs snatches
sets of 5
7:13

need to work on form and go lower.

bw 163

1000m rower. Very brief CFWU due to time.

1-24@65
25-30@75

I used to think HSPUs were the hardest thing in CF. Now I think it's snatches. There's some serious skill involved with these!

Time: 5:16

bw 200
44 yr
45 min eliptical

CFWU
7:00- 75# Isabel
As punishment for being a weakly sissy, I followed it with 10 minute level 7 stairmill with 50# vest, another 10 minutes without vest, 50 knees to elbows, then a mile on treadmill.

14 mins. using 115#
First time doing heavy snatches and took a while to get comfortable with them. Mostly broken into 3's. Most reps were to parallel because I wasn't dipping down quickly enough to get deep. I like these.

Worked on HSPU's and double-unders for about 30 mins. Able to get 7 HSPU's at 3" depth unassisted at one point! Can't do the damn double-unders yet. Finished w/ 10 w/w, 10 kte, 30 crunches.

Been doing crossfit for about three months now and have been avoiding the snatch workouts because of ignorance of technique. I wanted to tackle it today but I am a firefighter and am working at a station house without a barbell. I did 60 lb. DB on arm snatches, 30 X per arm, time of 9:54.

Is this an adequete sub when missing a barbell.

Back Squat:
5 x 225
2 x 245
2 x 255
2 x 265
1 x 275
1 x 295
(1 x 315)x3

30 snatches with PVC (injured finger)

Used 115#

BW: 175#

Total time: 9:08

Split as follows:
2x10-3x2-2-1+1F-1

First time with Isabel.

Used 115# instead of 135#. 135# was just a bit too much. Might have been able to do 125#. We'll see next time.

Tried to do doubles every 40 seconds aiming for 10 minutes. Happy with getting just over 9. The one failed snatch cost me a sub-9 time. Still pleased with performance.

Interesting seeing this workout come up. i did Grace on Tuesday and funny enough had a sneaking suspicion that she would pop up today. Her sister came along instead, but still interesting.

Followed this an hour later with an hour of MMA then an hour and a half of JKD.

Followed that an hour later with:

4 Rounds of:
40 paces corpse carry with 75# heavy bag, alternating shoulders each round
10 Zercher squats with 75# heavy bag
Rest 3 minutes

3 Rounds of farmer carry with 55# DBs. Rest 30 seconds between rounds.
Rest 3 minutes

3 Rounds of:
50 paces waiter walk with 55# DBs left hand
50 paces waiter walk with 55# DBs right hand
Rest 3 minutes

3 Rounds of 5 reps of DB cleans, 55# DBs. Rest 30 seconds between rounds.

Looking forward to a rest day tomorrow!

Pure technique work today.
95lbs by 30 reps in about seven minutes.
My wrists and shoulders are really sore.

95 pounds...9:55.04

BW: 185
65# x 30 reps
7:27
- Fairly inexperienced with the snatch, so wanted to stay light. My form looked and felt good, so I should be able to go up in weight next time.

Snatch 115x30

7 mins

Tommy Tuff and Billy Bad?!!

95# 7:40
first time doing snatches, watched the vids and practiced with a pole before trying. These are tough, getting into the squat gave me some balance issues; just have to keep practicing.

So I loaded up 135 and got the first 2 up and bonked :( ...So had to drop down to 95 and start over. 95x30 at 3:20. I so much wanted to do 135. Oh well, something to hit next time.

wod as rx.d 8:29

Rowed 4 x 500
1)500m 1:51
2)500m 1.46
3)500m 1.41
4)500m 1.37
BW: 350

CFw/u
Isabel with 95lbs.

7:13

Snatch still not comfortable, haven't put it together yet.

Thanks Coach and Lauren.

First time ever doing snatches so I only practiced my technique with a 15 pound "body bar" at the gym. At first, after doing the CFWU, I practiced with a broomstick and tried to do a snatch with the olympic bar and an olympic 10-pound weight on each side (with the same diameter as a 45-pound and much more flexible material).

Unfortunately, I must have swung back during this snatch: I fell back onto my butt and the bar bounced over me. So thats where the 15-pound bar came in and people stared at me in the gym for the rest of the time I was there like they have never heard of anything more complex than a machine preacher curl before.

9:45

65lbs x30
Worked on catching the weight at rock bottom.

snatches 20x65# & 10x75# in 8:35, all done in sets of 5 reps. I have been doing the Burgener warm up as discussed in this month's Journal and it definitely helped my form....

11:00
More like power snatches because of the lack of flexibility.

10 x 65 lbs.
5 x 95 lbs. (bad form)
5 x 75 lbs.
10 x 85 lbs.

Went light...didn't feel like much of a workout...Easy day!!!
My hip flexibility SUCKS!!!

Practiced with a broomstick before heading to the gym.

CFWUx3
Started WOD with oly bar only to work on form...6 reps into it my shorts ripped, and quite loudly...rather embarrasing...and I'm fairly skinny...5'10" at 175.

Rowed 500m as fast as possible, didn't check time.

Went home and practiced some more with broom stick then did 30x 40lb DB snatches

45# 5 minutes
form over weight. ata. need to work flexibility especially on shoulder and hip flexibility.

First time in weightroom in 20 months
95lb. in 5:30

95lbs in 8 min

cfwu x 3
90#X15
100#X10
110#X5
Time=11:28
Started light to practice good form. Felt solid so increased weight slightly. Can start at 120# next time.

I meant the last sentence in post #134 to be a question. Brain deoxygenation no work so good for grammar.

Jen: 33# 2:40
Paul: 65# 5:05

this is for k parker comment #23.
i bought this book called "Explosive Lifting for Sports", it's all of the Olympic lifts plus some supplementary exercises also. It has exercies to get the strength required to do the lifts successfully but it also breaks everything down very good. If you dont want the book practice shrugging the bar up to your chin while at the same time have triple extension in the ankle, knee and hip all at the same time. Once you can do this all at the same time, start the flip of the bar and dropping your hips. Hope this helps.

65x5
75x10
85x5
95x5

22:00 minutes.

Worked with partner and we concentrated on form, which is now starting to actually resemble a snatch.

Well, that sucked.
16:30
Get some, go again.

10:49

For time:
Snatch 102 pounds, 30 reps

Used hook grip on all reps. Need to get deeper on the squat.

bw: 182

30 squat snatches, 65#
4:11

took about 10 reps to really get into relatively good form. will look at upping the weight next time.

3:11

Pulled my back the other day, taking it easy.
30 full squat snatches 65lbs, unbroken.

I dorked around with just the bar today. Doing a total of 30. It's good to know I'm not the only one that is new and has trouble with this lift. I can't believe how inflexable I am.

CFWU - 2X

I have adjustable DBs, no bar, so I put 30 lbs on each DB and did the Ross Enamait version of the snatch for 30 reps. It was a killa.

100lbs

9:05 - broken into sets of 5

First time doing these....very awkward.. Probabaly could do more weight with better form. Looking forward to rest tomorrow - my glutes and legs are feeling pain.

60 lbs.
6:08 - broken into 4 sets
10 reps
10 reps
5 reps
5 reps

First time doing these also. My daughter (10 yo) said I looked like a dork? Worked on form. I needed it!

I couldn't do squat snatches even with just the bar, they were still power snatches. So did 75# in 3:48.

40kg in 11:20

Did squat snatches. Could have done power snatches and gotten done a lot quicker, but I'm working on some stuff on my third pull. Also keep getting a bit dizzy, which caused me to pause more between reps.

Rested 10 minutes, finished with snatches of 40,50,55,60, 62.5, and 65kg. Missed both attempts at 65kg. Oh well.

Newbie crossfitter. Started yesterday and like it alot.

65lbs/30 reps in 5 minutes. Definitely need to increase the weight next time

Steve:
65#
8:30

Also did paralette work:
3x10' tuck sit
3x10' L sit
3x10' tuck planche

Sabina:
Knees were hurting so did 30 x 45# hang cleans instead.
3:04

Also did paralette work:
3x10' tuck sit
3x10' L sit

team tikrit (campbell forward):
mfbunch: 3:43 x 65 lb, finally have the double-pull down, could really feel the difference in power-guess i've been muscling the weight up all this time! will up the weight when snatches come up again

"Technique over Weight." Humbling never the less. ISABEL @ 65# for 30 reps, worked on form. BW-240#/Age-50.

15 Mins with 135. This is my 3rd w/o. This crap is the truth.

Oh yeak, time 9:34.

CFWUx1
6:23 - broomstick

Never done a snatch before. It seems sort of like a deadlift with a transition into an overhead squat, and if so, my form sucked. I had trouble translating the animations and descriptions I saw on the web into motion for the body. The first rep tweaked my knee (I went A2A when "catching" the broomstick), so I didn't go too deep into the squat after that. Felt like I was on my toes too much, leaning forward too much, and I caught myself holding my breath sometimes too.

I think I'll try to find an Oly Lifting club around here and ask someone for help with form...

12:30

65lb x 10
85lb x 10
95lb x 5
85lb x 5

Oh, man! I gotta work on these. I spent too much time adding and taking off weight.

not timed to work on form
10-35#
5-85
5-90
10-95 broken
10-100 broken
fomr getting a little better not all the way down though (almost)

Did this
21-15-9
Maneaters #35 db first 21 then #30 the rest
Spartans
D-Ball

22:17

115# x 30 . 5:45

First time doing snatch. I could try more weight next time

Second Crossfit work out.

5:00 flat.

bw 200. Good O-lift back ground.
MUCH easier than Cindy...

For Time
Power Snatch 40kg for 30 Reps
in 5s
5.30 on the dot.

Not willing to go more or Rxed weight of 60kg without bumpers and platform,as well as technique, not good enough to do proper snatch without B&P.

15 reps in 5s
20kg Snatch, good deep squat.

core performance WU - 7.5 minutes
burgener wu - 1 x stick, 1 x bar

95 lbs x 4
65 lbs x 26

time- 7:35

Form was crap with the 95 so I went down in an effort to make sure I didn't bend my arms and I was doing 2 pulls.

10 min ellip w/u 14/14. 10x stick, 10x 45lb bar, 10x 70lbs. shoulder feels good.

46 Y/o
5'-11"
168#
CFWUx3
"Isabel"
Snatch 3x10 reps of Bar only.
Time: 8 minutes
I had never attempted the snatch before. I could have gone heavier, but I was concentrating on form alone.
Also performed the following:
4set/5reps of squat clean press, 400m run, 3x10 BO rows.

male 33 bw 180 crossfitting about 3 months

This is my first real snatch workout.

5x 65 lbs. (too light)
5x 85 lbs. (still too light)
5x 95 lbs. (getting there)
15x 115 lbs. (just right)

13 minutes.

No matter what weight was being snatched, each lift was more of a power snatch; not very deep on the squat.

Rapped it with 26 kipping pullups. Trying to improve my weakest exercise, pullups.

ps Eric #179.

Don't ever use the word "easy" on this thread. They can hear you. They hear everything....

Next thing you know the WOD will be deadlift a Volkswagon 200 times wearing a bullet proof vest in a steam room alternating legs for time!

88#
6:36

Isabel

BW: 175 #

30 snatches w/ 95#

7/5/5/5/4/4= 8:55

Great workout. Going to go heavier next time.

Aut viam inveniam aut faciam!

Dandny,

: ) Good comment. I'll watch my language.

When i was done I imagined developing the fitness to do it all in one set instead of four. I see the "easy" just meant I wasn't trying hard enough. I'm learning...

Thanks for the heads-up.

as rx'd
14:17 with 135 lbs.
bw = 149 lbs.

95 lbs Snatch 30 reps. 4 mins.

Added 185 lb bench for 30 reps.

good time.

75# X 30
5:09

Need to add 15 Lbs. Good workout.

135# x 30
7:18

hi yagg

6:31 with 45#
Next time, more weight.

Had the pleasure of dropping in on a workout at Petranek last weekend while in town for a wedding. What an awesome gym and great staff. How cool to feel like part of the family in a gym so far from home.

bw 142#
5:53 with 45# working on form

4:45 - no weight. still working on form.

I did 10 OH squats with 25lbs as well, not for time.

I'm still learning the snatch. 30@65# in around 6:30. I had some time left so I did bench presses (3x8@135#) and a Tabata row (9-9-9-7-6-6-6-6).

1 mile @ 7.5
CFWU x3

40lb snatch x10
65lb snatch x5,x5
85lb snatch x3 kept failing, not getting under bar
65lb snatch x5, x5, x5, x5

Waiting for wife
5 min walk @ 3
5 min run @ 7, 1min walk @3
5 min run @ 7.5 1 min walk @ 3
5 min run @ 8, 5 min cooldown
not fun after snatches, and max squat day yesterday

30 squat snatches
45# bar
5:30

First Isabel

I have never done the snatch before so I did all practice reps, working on the technique. I used a broom stick and tried to watch myself out of the corner of my eyes in the mirrors. This alone burned my legs after yesterday's squats.

30 reps 4:55

Since I was working on techinique anyway, after the WOD I practiced my handstands. I have been working on this since starting Crossfit. I am very excited!! Was able to complete my first two handstands. Holding them against the wall for about 15 second a piece.

Thanks Crossfit

JFG

9:00
Subbed 115. First real attempt at snatches. Form mostly awful, 4 or 5 that everything felt right. Not catching deep enough. Ended up shoulder pressing several of them to finish the lift.

95x10, very bad form
65x20, somewhat bad form
13:48

Executed 12 May 06
CFWU x 3 (-squats & BEs)

Isabel

135# x 2 (pain in antecubitals + bad form)
95# x 28

time = 6.00.48 bw = 180

cfwu lite x 2rds
first time with this workout, next time will go heavier
snatch 65lbsx30 reps
time 6:52.4
bench press
225x5,245x5
265x3,275x3,285x3
295x1,305x1,315x1

95x20, 115x2,135x2, 95x6
24:19

BW 193lbs

Didn't bother to time myself as I realized my form sucked. Did 20 x 95lbs then dropped to 65lbs for the last 10. Did a whack with just 45lbs. Very tight in the shoulders and some issues with depth in the squat. Note to self: do more, more often. Good dog. Sit.

as rx'd butt to ankles 135 lbs 10:13

This exercise is pretty unfamiliar to me. Tried it with just the bar - 20kg. Didn't work. Finally decided to separate the various motions and went through different snatch drills with a 10 pound bar - 30 hang power snatches, 30 deadlifts, 30 overhead squats. Total time, about 10 minutes.

95 lb. x 30 rep

Missed workout due to long workday.

Warmup
Row 500m
Overhead Squats x 10 w/ 45# bar
Pushups x 15
Situps x 15
Pullups x 15
Good Mornings x 15 w/ 45# bar
Dips x 15

WOD
Body Weight-165
Snatch @ 95# x 30-11:44
Hang Clean @ 95# x 15-:44
Push Press @ 95# x 15-:36

Executed this WoD on 051206.
-10 reps @ 45lb
-20 reps @ 65lbs.
-Misc additonal reps @ 75 and 85lbs but not good form.
-No time kept.
-Played hoops as a follow-up and to continue practice for league play.

3/4 mile sprint/fast run

95#x8
135#x5
135#x3
135#x2
135#x2
135#x3
135#x4
135#x3
1/4 mile warmdown
Fun!

Oh 11 minutes
Sorry forgot the time post212

used 95lb

6min 36sec.
full squat snatches from the floor. couple of dodgy ones in there and bit of a stagger after a few of them.
bw 135lb

Hang Squat Snatch "Spasms"
45# x10
55# x 10
65# x 10
45# x 10
Finished with OHS 45# x 10. None of it timed.

Back after some time off.
45x10,55x10,65x10 10:30

40# x 2
62# x 5
106# x 5 (pr)
84# x 8
84# x 10

Bum knee still prevents snatching. Substituted clean and press. 11:45. 5/5/4/3/3/3/3/2/2.
Bwt = 180

First time snatching
Warm-up
65lbs x 25
85lbs x 5
3mi run

Time: 7:45 not quite butt to ankles but definetly deeper than power snatches. First 10 w/95lbs. Remaining 20 w/115lbs.

8:50 - 115 lbs, with just a few power snatches. Next time I'll go heavier.

05/11 - 135 lbs. X 30 = 14:58 (power snatch)
05/12 - 45 lb. bar X 30 = 7:38 (corrected form)
05/12 - Bench:135x3,225x3,275x3,300x2

today saturday 13 may, I'm still feeling my left shoulder sinds Isabelle. I must have done something wrong. I will do shoulder rehabilitation work after each wod for the next couple of weeks. See if it helps.

Happy HEALTHY training, Johan

Did this wod 12 May.
Coach B warmup
Dislocating shoulder warmup

5:23 didn't count the times I fell.
Got to work on balance.

Dislocating shoulder for cooldown.
J

198bw
44yr
3x65
27x95
In between snatch and power snatch. Like to get deeper.

30 x 95#

I just don't have the flexibility to go deep in my overhead squat position. Shoulders/arms can't move back, thus preventing my balance from allowing me to go low. My snatches are more like power snatches. I need to work on overhead squats.

M: 30x28#, a little over 6 minutes
R: 30x65#, forgot to time it (not more than 5 min.?)

3:21.6.
30l/30r 24kg kb snatches.
Done pre-060513 WOD.

11:48

95 lb snatch

Form felt good. Sets of 5.

Subbed Grace, 135# C&Jx30reps, 4:00 even, PR by 16 seconds. Didn't want to do Isabel at the 24hrFitness.

Then Hang Clean 225 x3, x4, x4, x4, PCx5

Then ME Bench, up to double at 315. Pretty easy.

BW - 170lb

Reps 1 - 20 @ 65lb
Reps 21 - 30 @ 95lb

5:12

5 X 45
5 X 95
5 X 115
10 X 135 (form started to go)
5 X 45 (shouldn't have taken it down so much)

BWT: 170
Time:8:58 @ 105#'s

had to do 2 WOD to catch up
CFWU
BSquat 5x125,3x135,3x145,3x155,1x165,1x175
1x185,1x185,1x190 form quality declined last 3

Snatches (first time ever) 30 @ 45 bar time 7:03 form improved after 10-12 reps great video on this site, w/ "watch the feet" operative term. Thanks Coach!! More weight for snatch next time.

85#
10:10

Bad shoulder, did 30 cleans at 135 lb 7:28

Used 65#- 10:20. Wife did 3 rounds of 50 squats, 50 situps, 400m run.

30 reps of 45 lbs. 1st time doing this excercise, was really having a tough time with the form, did it pretty slow.

155 lbs x 30
11 mins.

Spent much time working on form on this one. Reset each time and tried to be "virtuous" on each rep, as I don't think my body has the proper form quite memorized yet.
13:17, with 135#.
At an increased pace, I can see how the MetCon kicks in, but this was much more about technique for me. Cheers, all.

CFWUx3
45x5,135x5 warmup
185-205-215-225-235-245-255-265-270
(not deep enough at 270)
225x3 cooldown
135x5

First time snatching for ten years or so...
40 kgs / 99 lbs, bodyweight is around 170 lbs so I must improve soon:-)
30 reps in 12 min 40 sec
Guess it was what you call power-snatch - I don't get into a real squat, just dip down 15 to 20 degrees or so to catch the barbell.

bw 165#
95# 30 reps 2 min and 54 sec

2nd workout did "Linda"
185# bench
135# power cleans from floor
35# dumbell thrusters

24 mins.

had to adapt a little, no bar today...
CFWUx3
30xDB snatch w/each hand instead
10w/40#,10x/30#,10w/25# 6:25
150ft 50#db farmer's walk
150ft 25#db waiters walk each hand
10 minute treadmill walk, max incline

Forgot to post on 05/12/2006
First 5 with 45 lbs worked on form
next 5 with 65 lbs working on form
last 20 with 75 lbs working on form

Finished in 10:15 and now know to start with at least 75 lbs next time I do snatches

6:00

80 lbs

115 lbs- 7:39 not to sure about technic but it fely good

sub 65# 4:45 even, 3 sets of 10, then
sub 95# 6:45 sets of 3/7/7/7/6
(after 30 min break for chores and 1/2 mile bike ride with Emily)

form much worse, about half got to parallel, several "power"

wu=run 1 mile 7:55, cfwux3 on rings at 10 reps for pu/dips

end with full yoga stretch

30 x 20 Kg. snatches

Time: 4 minutes

65#

8:08

All power snatches, though. Just couldn't get deep.

used a combo of 65lbs and 55lbs. fell on my butt the first one. lost a little confidence but got better.

one suggestion to myself: Don't do these in front of a mirror.

cfwu, burgener wu, stretches
30x40kg 8:00
I'm still ending with a wide stance rather than a deep squat. Form suffered even more with any more weight.