May 11, 2006

Thursday 060511

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 041111.

CrossFitBrandX-rugby-th.jpg

Enlarge image

Brand X Martial Arts - Skibereen, Ireland

Posted by lauren at May 11, 2006 7:39 PM
Comments

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

Comment #1 - Posted by: Beau B. at May 10, 2006 7:49 PM

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

Comment #2 - Posted by: Neill at May 10, 2006 7:54 PM

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.

Comment #3 - Posted by: Joe at May 10, 2006 7:56 PM

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

Comment #4 - Posted by: colin at May 10, 2006 7:57 PM

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

Comment #5 - Posted by: Joe at May 10, 2006 7:57 PM

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.

Comment #6 - Posted by: Johannederhof at May 10, 2006 8:14 PM

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

This should be quite entertaining.

Comment #7 - Posted by: Lincoln at May 10, 2006 8:30 PM

#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....

Comment #8 - Posted by: gina at May 10, 2006 9:28 PM

The snatch uses a hook grip, correct?

Comment #9 - Posted by: Dave P at May 10, 2006 9:44 PM

#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.

Comment #10 - Posted by: steve hb at May 10, 2006 10:29 PM

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.

Comment #11 - Posted by: Danny T at May 10, 2006 10:38 PM

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 !!!!!!!!!!!!

Comment #12 - Posted by: DuckHead at May 10, 2006 11:04 PM

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.

Comment #13 - Posted by: Dan Silver at May 10, 2006 11:48 PM

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

Comment #14 - Posted by: Nosey Flynn at May 11, 2006 12:29 AM

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.

Comment #15 - Posted by: neil laking at May 11, 2006 2:48 AM

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

Comment #16 - Posted by: Ryan at May 11, 2006 2:57 AM

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".

Comment #17 - Posted by: craigv bwt 185 at May 11, 2006 4:00 AM

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)

Comment #18 - Posted by: Kegger at May 11, 2006 4:10 AM

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

Comment #19 - Posted by: PK at May 11, 2006 4:51 AM

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

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

Comment #20 - Posted by: zman at May 11, 2006 4:51 AM

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

Comment #21 - Posted by: Nosey Flynn at May 11, 2006 4:54 AM

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!

Comment #22 - Posted by: K Parker at May 11, 2006 5:05 AM

Power snatches w/115#
5:45

Comment #23 - Posted by: Travis_r at May 11, 2006 5:19 AM

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

Comment #24 - Posted by: EdCroot at May 11, 2006 5:23 AM

Tommy A.

30*65# in 3:27

8*75 practice
4*84 practice

Need to improve depth

GAK:

30*45 in about 4:00

Comment #25 - Posted by: Tommy A. at May 11, 2006 5:35 AM

68 lbs.
5:34

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

Comment #26 - Posted by: Deuce at May 11, 2006 5:37 AM

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 :)

Comment #27 - Posted by: Gareth H at May 11, 2006 5:52 AM

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

Comment #28 - Posted by: Breck at May 11, 2006 5:54 AM

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

Comment #29 - Posted by: Johannederhof at May 11, 2006 5:56 AM

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

Comment #30 - Posted by: DSJ at May 11, 2006 5:57 AM

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.

Comment #31 - Posted by: Chris Jordan at May 11, 2006 5:58 AM

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

Comment #32 - Posted by: Mike at May 11, 2006 6:01 AM

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.

Comment #33 - Posted by: Chris Jordan at May 11, 2006 6:09 AM

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.

Comment #34 - Posted by: Capt L at May 11, 2006 6:11 AM

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?

Comment #35 - Posted by: Plattypuss at May 11, 2006 6:15 AM

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.

Comment #36 - Posted by: Pierre Auge at May 11, 2006 6:16 AM

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

Need to practice form...

Comment #37 - Posted by: Phil Sarris at May 11, 2006 7:09 AM

Thanks everyone for the clarification.

Comment #38 - Posted by: Joe at May 11, 2006 7:29 AM

used 65 rx'd

4:20

need to go heavier next time

Comment #39 - Posted by: paulw at May 11, 2006 7:31 AM

bw 215

4:40 @ 135 lbs

Comment #40 - Posted by: boner at May 11, 2006 7:45 AM

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.

Comment #41 - Posted by: Suavdaddy at May 11, 2006 7:56 AM

"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)

Comment #42 - Posted by: sgt feather at May 11, 2006 8:16 AM

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.

Comment #43 - Posted by: Dustan at May 11, 2006 8:23 AM

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!

Comment #44 - Posted by: Travis at May 11, 2006 8:24 AM

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.

Comment #45 - Posted by: Dustan at May 11, 2006 8:30 AM

from 45# to 100#. About 20 mins.

Comment #46 - Posted by: PeterN at May 11, 2006 8:30 AM

good times, never done snatches.

115
7:28

Comment #47 - Posted by: That Guy at May 11, 2006 8:31 AM

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

CrossFit Huntington Beach is getting crazy!

Comment #48 - Posted by: Mike at May 11, 2006 8:52 AM

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.

Comment #49 - Posted by: Scott T at May 11, 2006 8:52 AM

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.

Comment #50 - Posted by: rpo at May 11, 2006 9:13 AM

cfwu x 2, then

as rx'ed with 30kg:
5:22

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

Comment #51 - Posted by: bcf at May 11, 2006 9:18 AM

BW 192

135x5
115x5
95x20

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

Comment #52 - Posted by: Scott Becker at May 11, 2006 9:22 AM

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

Comment #53 - Posted by: brian_g at May 11, 2006 9:23 AM

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.

Comment #54 - Posted by: Kimberly at May 11, 2006 9:29 AM

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.

Comment #55 - Posted by: DanMiller at May 11, 2006 9:38 AM

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.

Comment #56 - Posted by: neil at May 11, 2006 9:41 AM

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

Comment #57 - Posted by: wip at May 11, 2006 9:46 AM

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..

Comment #58 - Posted by: dennyy at May 11, 2006 9:50 AM

dan #14

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

Comment #59 - Posted by: dennyy at May 11, 2006 9:53 AM

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.

Comment #60 - Posted by: Nate Beard at May 11, 2006 10:05 AM

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).

Comment #61 - Posted by: Mike_h at May 11, 2006 10:09 AM

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)

Comment #62 - Posted by: JeffT at May 11, 2006 10:13 AM

bw 216 50 y/o

cfwu

30x85# 12:15 (worked on form)

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

Comment #63 - Posted by: jdavid at May 11, 2006 10:14 AM

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

Comment #64 - Posted by: gbass at May 11, 2006 10:15 AM

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

Comment #65 - Posted by: Rich Ragno at May 11, 2006 10:21 AM

14:24, 115#

Added one OHS to each rep.

Comment #66 - Posted by: Alex McClung at May 11, 2006 10:30 AM

85 lbs 30 reps in 1:37

Comment #67 - Posted by: Steve Irkel at May 11, 2006 10:32 AM

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.

Comment #68 - Posted by: Patrick at May 11, 2006 10:45 AM

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.

Comment #69 - Posted by: pwoodruff at May 11, 2006 10:54 AM

thanks chris jordan(comment 34)

Comment #70 - Posted by: mike at May 11, 2006 10:58 AM

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

Time: 7 Minutes

~The Titan

Comment #71 - Posted by: The Titan at May 11, 2006 11:03 AM

45# bar
8:51

Concentrated on form and depth.

Comment #72 - Posted by: Chris Scovil at May 11, 2006 11:03 AM

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.

Comment #73 - Posted by: kc at May 11, 2006 11:08 AM

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

Comment #74 - Posted by: tenacious "D" at May 11, 2006 11:17 AM

9:00 with 12 lb aerobics (stick?)

then did 5 reps with 45 oly bar

concentrated on form more than anything

Comment #75 - Posted by: Jim at May 11, 2006 11:18 AM

~15min with 2x20kg dumbbells

Comment #76 - Posted by: Daniel at May 11, 2006 11:19 AM

: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.

Comment #77 - Posted by: Mike Joyce at May 11, 2006 11:23 AM

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!.

Comment #78 - Posted by: monroe at May 11, 2006 11:25 AM

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

Comment #79 - Posted by: mike stehle at May 11, 2006 11:30 AM

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.

Comment #80 - Posted by: Nicholas in SA at May 11, 2006 11:32 AM

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.

Comment #81 - Posted by: treelizard at May 11, 2006 11:41 AM

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

Comment #82 - Posted by: Rick at May 11, 2006 11:50 AM

First Isabel

95# x 10
115# x 10
125# x10

11:09

several turned into power snatches but form is improving

Comment #83 - Posted by: SteveMD at May 11, 2006 11:53 AM

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

Comment #84 - Posted by: cid at May 11, 2006 12:04 PM

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

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

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

Comment #85 - Posted by: Danny T at May 11, 2006 12:05 PM

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

as Rx'd

Comment #86 - Posted by: Billy at May 11, 2006 12:12 PM

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

Comment #87 - Posted by: Allan T at May 11, 2006 12:13 PM

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

Comment #88 - Posted by: Jim D. at May 11, 2006 12:23 PM

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.

Comment #89 - Posted by: Jeff D at May 11, 2006 12:24 PM

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.

Comment #90 - Posted by: Orrin at May 11, 2006 12:25 PM

4:40

90 lb

7
7
6
5
5

Comment #91 - Posted by: Mike R at May 11, 2006 12:30 PM

11:40@135#-btw-200#

Comment #92 - Posted by: REEBS at May 11, 2006 12:37 PM

9:35

125lb
performed in sets of 5.

Comment #93 - Posted by: AFrantz at May 11, 2006 12:37 PM

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

Comment #94 - Posted by: klr at May 11, 2006 12:44 PM

3:34

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

Comment #95 - Posted by: Rob Barnum at May 11, 2006 12:56 PM

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

Comment #96 - Posted by: kelly moore at May 11, 2006 12:58 PM

7:05

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

Comment #97 - Posted by: Michael Boman at May 11, 2006 1:06 PM

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

Comment #98 - Posted by: Dan S at May 11, 2006 1:17 PM

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.

Comment #99 - Posted by: kramer at May 11, 2006 1:18 PM

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

Comment #100 - Posted by: Dan MacD at May 11, 2006 1:33 PM

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

Comment #101 - Posted by: Karl (from Champaign, IL) at May 11, 2006 1:36 PM

Need work on form and flexibility to get deep.

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

10:35

Comment #102 - Posted by: Jeff A. in Green Bay at May 11, 2006 1:37 PM

65lbs x 30 @ 7:30

shoulders aren't worth shit. old and broken

Comment #103 - Posted by: fireman_rick at May 11, 2006 1:38 PM

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.

Comment #104 - Posted by: Sesoku at May 11, 2006 1:45 PM

95#
10:20

Form fair not great

Comment #105 - Posted by: Parksurg at May 11, 2006 1:52 PM

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

Comment #106 - Posted by: bingo at May 11, 2006 1:56 PM

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.

Comment #107 - Posted by: bingo at May 11, 2006 1:59 PM

65#, 9:30

Comment #108 - Posted by: JimmyLee at May 11, 2006 2:00 PM

did 13 @ 135 form - got way to sloppy

17 @ 115

did not keep time

Comment #109 - Posted by: Hartman at May 11, 2006 2:02 PM

95 lbs, full squat catch x 30
7:25

Comment #110 - Posted by: OPT at May 11, 2006 2:03 PM

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

Comment #111 - Posted by: john at May 11, 2006 2:05 PM

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.


Comment #112 - Posted by: Donald E at May 11, 2006 2:11 PM

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

Comment #113 - Posted by: Anthony B at May 11, 2006 2:13 PM

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

Comment #114 - Posted by: peter h at May 11, 2006 2:23 PM

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...

Comment #115 - Posted by: gaucoin13 at May 11, 2006 2:43 PM

5:25' w/95 lbs.

Need to catch deeper, but it's improving.

Comment #116 - Posted by: Scott H at May 11, 2006 3:29 PM

95 lbs working on form. Flexibility increasing.

Comment #117 - Posted by: PB1 at May 11, 2006 3:31 PM

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)

Comment #118 - Posted by: carl at May 11, 2006 3:32 PM

Broomstick, working on form.

Comment #119 - Posted by: PB2 at May 11, 2006 3:33 PM

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.

Comment #120 - Posted by: Glen at May 11, 2006 3:43 PM

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

Comment #121 - Posted by: Dublin Girls at May 11, 2006 3:55 PM

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

Comment #122 - Posted by: Kevin Rogers at May 11, 2006 3:59 PM

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

Comment #123 - Posted by: Matt Townsend at May 11, 2006 4:27 PM

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?

Comment #124 - Posted by: Joe Marsh at May 11, 2006 4:33 PM

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!

Comment #125 - Posted by: Doug at May 11, 2006 4:36 PM

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

Comment #126 - Posted by: Nathan at May 11, 2006 4:47 PM

bw 180

30 115 lbs snatches
sets of 5
7:13

need to work on form and go lower.

Comment #127 - Posted by: damian at May 11, 2006 4:51 PM


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!

Comment #128 - Posted by: JohnM at May 11, 2006 5:04 PM

Time: 5:16

Comment #129 - Posted by: JohnM at May 11, 2006 5:05 PM

bw 200
44 yr
45 min eliptical

Comment #130 - Posted by: Rick at May 11, 2006 5:08 PM

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.

Comment #131 - Posted by: fire capt dan at May 11, 2006 5:18 PM

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.

Comment #132 - Posted by: Mike Scott at May 11, 2006 5:22 PM

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.

Comment #133 - Posted by: Evan at May 11, 2006 5:28 PM

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)

Comment #134 - Posted by: John Seiler at May 11, 2006 5:29 PM

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!

Comment #135 - Posted by: john v. at May 11, 2006 5:29 PM

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

Comment #136 - Posted by: bradw at May 11, 2006 5:35 PM

95 pounds...9:55.04

Comment #137 - Posted by: Mel Jenkins at May 11, 2006 5:45 PM

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.

Comment #138 - Posted by: John Spear at May 11, 2006 5:47 PM

Snatch 115x30

7 mins

Tommy Tuff and Billy Bad?!!

Comment #139 - Posted by: Marv at May 11, 2006 5:53 PM

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.

Comment #140 - Posted by: a noble at May 11, 2006 5:53 PM

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.

Comment #141 - Posted by: Justin A (NYC) at May 11, 2006 6:00 PM

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

Comment #142 - Posted by: Dan C at May 11, 2006 6:02 PM

CFw/u
Isabel with 95lbs.

7:13

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

Thanks Coach and Lauren.

Comment #143 - Posted by: Mark Sampson at May 11, 2006 6:06 PM

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.

Comment #144 - Posted by: Joe at May 11, 2006 6:11 PM

9:45

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

Comment #145 - Posted by: Larry E. at May 11, 2006 6:12 PM

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....

Comment #146 - Posted by: BobM at May 11, 2006 6:16 PM

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!!!

Comment #147 - Posted by: Huff at May 11, 2006 6:16 PM

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

Comment #148 - Posted by: Jason_S at May 11, 2006 6:17 PM

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

Comment #149 - Posted by: THomas at May 11, 2006 6:29 PM

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

Comment #150 - Posted by: steve scott at May 11, 2006 6:30 PM

95lbs in 8 min

Comment #151 - Posted by: Travis Braddock at May 11, 2006 6:33 PM

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.

Comment #152 - Posted by: von-paul at May 11, 2006 6:36 PM

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

Comment #153 - Posted by: Evan at May 11, 2006 6:45 PM

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

Comment #154 - Posted by: Paulf at May 11, 2006 6:49 PM

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.

Comment #155 - Posted by: slade at May 11, 2006 6:50 PM

65x5
75x10
85x5
95x5

22:00 minutes.

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

Comment #156 - Posted by: John N at May 11, 2006 6:52 PM

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

Comment #157 - Posted by: JBell at May 11, 2006 6:56 PM

10:49

For time:
Snatch 102 pounds, 30 reps

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

Comment #158 - Posted by: Alfie at May 11, 2006 7:02 PM

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.

Comment #159 - Posted by: Rick510 at May 11, 2006 7:03 PM

3:11

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

Comment #160 - Posted by: chris l at May 11, 2006 7:15 PM

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.

Comment #161 - Posted by: Neil at May 11, 2006 7:16 PM

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.

Comment #162 - Posted by: MG at May 11, 2006 7:18 PM

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.

Comment #163 - Posted by: Boise Mike Mc at May 11, 2006 7:23 PM

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!

Comment #164 - Posted by: Ed T. at May 11, 2006 7:40 PM

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

Comment #165 - Posted by: Redding Mark S at May 11, 2006 7:44 PM

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.

Comment #166 - Posted by: Lincoln at May 11, 2006 7:52 PM

Newbie crossfitter. Started yesterday and like it alot.

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

Comment #167 - Posted by: Joe at May 11, 2006 8:04 PM

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

Comment #168 - Posted by: Steve & Sabina Mazac at May 11, 2006 8:08 PM

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

Comment #169 - Posted by: mfbunch at May 11, 2006 8:11 PM

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

Comment #170 - Posted by: stan k at May 11, 2006 8:23 PM

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

Comment #171 - Posted by: West at May 11, 2006 8:24 PM

Oh yeak, time 9:34.

Comment #172 - Posted by: stan k at May 11, 2006 8:24 PM

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...

Comment #173 - Posted by: Brooke at May 11, 2006 9:03 PM

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.

Comment #174 - Posted by: RonHarris at May 11, 2006 9:11 PM

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)

Comment #175 - Posted by: Dbanks at May 11, 2006 9:17 PM

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

22:17

Comment #176 - Posted by: Dan S at May 11, 2006 9:31 PM

115# x 30 . 5:45

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

Comment #177 - Posted by: galevine at May 12, 2006 12:03 AM

Second Crossfit work out.

5:00 flat.

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

Comment #178 - Posted by: Eric at May 12, 2006 2:37 AM

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.

Comment #179 - Posted by: Adc (XfitSydney) at May 12, 2006 2:43 AM

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.

Comment #180 - Posted by: Allen Y at May 12, 2006 3:56 AM

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

Comment #181 - Posted by: kevin o at May 12, 2006 4:09 AM

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.

Comment #182 - Posted by: Hampton at May 12, 2006 5:03 AM

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.

Comment #183 - Posted by: dandny at May 12, 2006 6:20 AM

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!

Comment #184 - Posted by: dandny at May 12, 2006 6:25 AM

88#
6:36

Comment #185 - Posted by: Drew at May 12, 2006 7:23 AM

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!

Comment #186 - Posted by: Johnnylove at May 12, 2006 7:41 AM

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.

Comment #187 - Posted by: Eric at May 12, 2006 7:45 AM

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

Comment #188 - Posted by: AFT at May 12, 2006 8:12 AM

95 lbs Snatch 30 reps. 4 mins.

Added 185 lb bench for 30 reps.

good time.

Comment #189 - Posted by: rod at May 12, 2006 8:13 AM

75# X 30
5:09

Need to add 15 Lbs. Good workout.

Comment #190 - Posted by: dyagg at May 12, 2006 8:16 AM

135# x 30
7:18

hi yagg

Comment #191 - Posted by: timmyt at May 12, 2006 8:22 AM

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.

Comment #192 - Posted by: Ellen S. at May 12, 2006 8:23 AM

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

Comment #193 - Posted by: pat d at May 12, 2006 8:40 AM

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

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

Comment #194 - Posted by: GinaC at May 12, 2006 8:41 AM

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).

Comment #195 - Posted by: Maurkov at May 12, 2006 9:35 AM

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

Comment #196 - Posted by: James W. at May 12, 2006 9:50 AM

30 squat snatches
45# bar
5:30

Comment #197 - Posted by: Dan H. at May 12, 2006 10:22 AM

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

Comment #198 - Posted by: JFG at May 12, 2006 10:23 AM

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.

Comment #199 - Posted by: Baron at May 12, 2006 10:44 AM

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

Comment #200 - Posted by: David Burns at May 12, 2006 11:09 AM

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

Comment #201 - Posted by: Geoff B at May 12, 2006 11:46 AM

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

Comment #202 - Posted by: brian t at May 12, 2006 11:51 AM

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

Comment #203 - Posted by: newt66ssa at May 12, 2006 11:53 AM

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.

Comment #204 - Posted by: paulc at May 12, 2006 12:11 PM

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

Comment #205 - Posted by: brent colson at May 12, 2006 12:11 PM

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.

Comment #206 - Posted by: boxdrop at May 12, 2006 12:49 PM

95 lb. x 30 rep

Comment #207 - Posted by: dm south shore at May 12, 2006 1:33 PM

Missed workout due to long workday.

Comment #208 - Posted by: Jason at May 12, 2006 1:39 PM

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

Comment #209 - Posted by: Justin Spicher at May 12, 2006 1:43 PM

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.

Comment #210 - Posted by: Brand at May 12, 2006 2:22 PM

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!

Comment #211 - Posted by: Scott/NE at May 12, 2006 2:27 PM

Oh 11 minutes
Sorry forgot the time post212

Comment #212 - Posted by: Scott/NE at May 12, 2006 2:28 PM

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

Comment #213 - Posted by: markb at May 12, 2006 3:15 PM

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.

Comment #214 - Posted by: mcf at May 12, 2006 3:28 PM

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

Comment #215 - Posted by: jay s at May 12, 2006 5:14 PM

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

Comment #216 - Posted by: Matt H at May 12, 2006 6:40 PM

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

Comment #217 - Posted by: tom diehl at May 12, 2006 7:14 PM

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

Comment #218 - Posted by: Joseph Wiseman at May 12, 2006 7:38 PM

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

Comment #219 - Posted by: AJonusas at May 12, 2006 7:40 PM

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

Comment #220 - Posted by: Paul Si at May 12, 2006 8:08 PM

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

Comment #221 - Posted by: Junior at May 12, 2006 8:20 PM

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

Comment #222 - Posted by: johan nederhof at May 12, 2006 8:48 PM

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

Comment #223 - Posted by: Jeff_Roddy at May 12, 2006 9:31 PM

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

Comment #224 - Posted by: Rick A at May 12, 2006 9:53 PM

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.

Comment #225 - Posted by: JohnP at May 13, 2006 3:08 AM

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

Comment #226 - Posted by: Michelle at May 13, 2006 10:08 AM

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

Comment #227 - Posted by: brendan melville at May 13, 2006 2:00 PM

11:48

95 lb snatch

Form felt good. Sets of 5.

Comment #228 - Posted by: Steamy at May 13, 2006 2:49 PM

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.

Comment #229 - Posted by: Andy Shirley at May 13, 2006 2:56 PM

BW - 170lb

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

5:12

Comment #230 - Posted by: lmd_mike at May 13, 2006 4:03 PM

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)

Comment #231 - Posted by: Mark Pushinsky at May 13, 2006 4:38 PM

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

Comment #232 - Posted by: Todd K at May 13, 2006 6:53 PM

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.

Comment #233 - Posted by: texasmick at May 13, 2006 8:15 PM

85#
10:10

Comment #234 - Posted by: broot at May 13, 2006 8:45 PM

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

Comment #235 - Posted by: Luca z. at May 13, 2006 11:52 PM

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

Comment #236 - Posted by: AndrewB at May 14, 2006 12:22 PM

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

Comment #237 - Posted by: john rushton at May 14, 2006 4:19 PM

155 lbs x 30
11 mins.

Comment #238 - Posted by: Steve T at May 14, 2006 4:46 PM

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.

Comment #239 - Posted by: Dale Saran at May 14, 2006 6:51 PM

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

Comment #240 - Posted by: Doug at May 14, 2006 8:24 PM

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.

Comment #241 - Posted by: tranholm at May 15, 2006 2:14 AM

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.

Comment #242 - Posted by: bridges at May 15, 2006 8:48 AM

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

Comment #243 - Posted by: john h at May 15, 2006 10:58 AM

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

Comment #244 - Posted by: tlow at May 15, 2006 12:39 PM

6:00

80 lbs

Comment #245 - Posted by: eggraid101 at May 15, 2006 1:39 PM

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

Comment #246 - Posted by: Meyer at May 15, 2006 4:40 PM

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

Comment #247 - Posted by: GregEv at May 15, 2006 4:47 PM

30 x 20 Kg. snatches

Time: 4 minutes

Comment #248 - Posted by: Christina Sklebar at May 16, 2006 12:51 AM

65#

8:08

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

Comment #249 - Posted by: John Frazer at May 16, 2006 4:18 AM

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.

Comment #250 - Posted by: Dave P at May 16, 2006 8:22 AM

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.

Comment #251 - Posted by: bzb at May 17, 2006 6:35 AM
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