July 7, 2007

Saturday 070707

"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 060511.

BurgBrendanSnatchInstruct-th.jpg

Enlarge image

Snatch: Foot Position, Mike Burgener - video [wmv] [mov]

Posted by lauren at July 7, 2007 10:28 AM
Comments

Oh no, I should have practiced this...

OUCH!

Wayne.

Comment #1 - Posted by: wtp at July 6, 2007 9:58 PM

Ugghhh, the snatch is my weakest lift. I love how CF forces me to do the things that I'd never Rx for myself.

Comment #2 - Posted by: JohnS at July 6, 2007 10:01 PM

Gonna have to scale, my snatch form still needs work.

Comment #3 - Posted by: Angry G at July 6, 2007 10:02 PM

Yikes. I need to practice the snatch.

Comment #4 - Posted by: Gedo at July 6, 2007 10:04 PM

Perhaps this is a dumb question, but is a "broomstick" considered just the barbell without any weight on it? Please enlighten.

Comment #5 - Posted by: Jesse McDonnell at July 6, 2007 10:10 PM

#5, a broomstick is just a broomstick ie 0 pounds or close to it. It's what you would use for the Burgener warm-up (see FAQ's).

Comment #6 - Posted by: Nuke-Marine at July 6, 2007 10:17 PM

A broomstick is used in place of a barbell to practive soley on form, and have no weight involved at all.

Comment #7 - Posted by: JDale at July 6, 2007 10:18 PM

A broomstick is a broomstick. If you can do the 45 pound bar you could probably do 65 pounds. Anyway a broomstick is a broomstick.

Comment #8 - Posted by: Jay M at July 6, 2007 10:19 PM

#5 Jesse - no dumb questions here (it took me 6 months to figure out what "amrap" meant because I was too embarrassed to ask).

My broomstick is, in fact, a broomstick (thanks to my dog, who chewed off the broom part), but I also use "broomstick #2" which is a thick wooden dowel that I saved from a closet remodelling - same length and about the same weight (next to nothing), just a bit larger diameter. That's what I use to warm-up with or to practice technique with something I haven't done in a while.

For tomorrow, I'll probably just use my little bar (10kg) unless my legs feel good, which they might not as I'm doing a lot more running nowadays with Team in Training.

Happy 07/07/07!

Cynthia

Comment #9 - Posted by: cynthiaj at July 6, 2007 10:23 PM

I'm seriously going to have to use a broomstick for these. I think they're still gonna kill me.

Comment #10 - Posted by: Boston 26.2er at July 6, 2007 10:28 PM

Love CF, doing it for some time now. I still get confused with some exercise names; i'm in Iraq and cant DL the videos- the Exercise page has said it would add text descriptions for a while now.. any update? Don't really have time to go searching through message boards and routinely recieve IDF (indirect fire) while doing CF, makes for an interesting workout.

Comment #11 - Posted by: Dave D at July 6, 2007 10:28 PM

That weight room looks familiar! Ah RBV memories...Currently underway somewhere off the East Coast for month-long summer training cruise--- yesterday did 15.5 rounds in 20 minutes of 10 pushups, 15 situps, 15 air squats. It's a bit difficult to do CF stuff in small room (or P-way when the room is full) on a ship that's moving. But my day is immensely better when I work out so I'll keep up with it. Probably going to do dumb-bells next...and hope the deck is more stable this time.

Comment #12 - Posted by: Janell at July 7, 2007 12:46 AM

M/26/199

Had no time this morning so had to do this quick with just the bar. A surprisingly refreshing workout for early morning.

Comment #13 - Posted by: Caleb T. at July 7, 2007 3:15 AM

Hmmm, not having bumper plates at the hall is gonna be a pain...

Comment #14 - Posted by: gaucoin at July 7, 2007 4:19 AM

Is there anywhere on the site that gives an example of what is considered intermediate, advanced and elite for the named workouts?

For example:
"Fran" - sub 3 min. = elite
- 3-5 min. = advanced
etc. etc.

Comment #15 - Posted by: TM at July 7, 2007 5:24 AM

so, we start with 95 and do as many reps as we can until we have to switch to 65, broomstick, respectively? help!!

Comment #16 - Posted by: annie h at July 7, 2007 5:34 AM

I posted this late yesterday, and wanted to repost to make sure that it would get viewed by most.


Hello All,

I know this is posting late in the day (7/6/2007), but it has been a full one for sure.

Let me start by saying that we were going to go out this morning, but then Jim, my husband, said to me, “No, we have to stay home, you have a delivery coming.” I was caught completely unaware as my new C2 rower arrived; a gift from the CrossFit Community.

I cannot explain to you all how deeply touched I am. I have been searching for the words all day to explain how much you all have emotionally moved me.

Other than the support and friendship I receive from Jim I have never received any other support or friendship like what the CrossFit Community has given me. I am honored to belong. I am very, very appreciative for all that you have given me; the support, the friendship, the caring, the guidance, the knowledge, and the kinsmanship. This is the best community that I have ever belonged to.

I am still at a complete loss for words.

Thank you, from the bottom of my heart, Thank you.

Kate

Comment #17 - Posted by: jknl at July 7, 2007 5:43 AM

CFWU X 3
17:52

Isabel as modded per BrandX
2-45#
12-55#
6:18

Total Time 24:10
Need to work on form with lower weight, perhaps 50#. Had to stop short because I hit my head with bar due to bad form.

Comment #18 - Posted by: Jorge E at July 7, 2007 5:44 AM

CFWU X 3
17:52

Isabel as modded per BrandX
2-45#
12-55#
6:18

Total Time 24:10
Need to work on form with lower weight, perhaps 50#. Had to stop short because I hit my head with bar due to bad form.

Comment #19 - Posted by: Jorge E at July 7, 2007 5:44 AM

Another option, instead of the broomstick, is PVC pipe (cut to fit). The strength coach at my school where I teach and coach uses PVC to train all of our athletes on the Olympic Lifts.

Comment #20 - Posted by: Chris at July 7, 2007 6:02 AM

60#, 6:15

This was actually quite fun =) need to practice this more.

Comment #21 - Posted by: Gedo at July 7, 2007 6:07 AM

Does know where I can find some simple zone diet recipes? I bought a book but the recipes are a little complex for my liking. Thanks in advance!

Comment #22 - Posted by: Kris744 at July 7, 2007 6:10 AM

31YOM 200#
7:51

Comment #23 - Posted by: C44 at July 7, 2007 6:17 AM

#17, Kate

I read your post last night and told the story to my wife. She is not athletically inclined, but now has respect for CF. I think she, for the first time, understands that it's not just about the workouts. Enjoy the C2. You, above all, certainly deserve it.

Comment #24 - Posted by: edevine at July 7, 2007 6:27 AM

Excuse my curiosity but, why is Brendan always wearing a cap?

Comment #25 - Posted by: Julien at July 7, 2007 6:29 AM

135# 6:56

Comment #26 - Posted by: TEkev at July 7, 2007 6:36 AM

still on the mend from a knee injury so no squatting or jumping allowed which rules this one out. I took the whole last cycle off to rest. I'll get back at it and do another max effort upper body dominate thing such as shoulder press.

Comment #27 - Posted by: Trevor S at July 7, 2007 6:49 AM

28yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round. Broomstick snatch x 10.

Snatch 45lbs: 30 reps, all broken
Time: 14:10

Compared to 060511: broomstick only, 12 minutes

Comment #28 - Posted by: Sesoku at July 7, 2007 6:53 AM

Subbed 95#. 135# would have taken forever!

Time: 8:12 a2a.

Comment #29 - Posted by: Rick510 at July 7, 2007 6:54 AM

31 yom @185 lbs

95lbs: 3:13

Comment #30 - Posted by: Ryan at July 7, 2007 7:02 AM

31/M/215

135 x 30

7:08 ...too much stop, not enough go

"He has emotional problems, Walter!"
"You mean beyond pacificism?"

Comment #31 - Posted by: the dude abides... in afghanistan at July 7, 2007 7:03 AM

60kg Male

45kg x 30

6 sets of 5
Time: 9:44

Comment #32 - Posted by: MajTJKingKong at July 7, 2007 7:13 AM

Did 65# today, will try 95# next time.

Jon: 4:45
Zack: 5:43

Comment #33 - Posted by: Jon Gramlich at July 7, 2007 7:18 AM

#31 Brilliant... now I have to watch it again!

Comment #34 - Posted by: Mark G at July 7, 2007 7:31 AM

8:04- 95#

Comment #35 - Posted by: Mel Jenkins at July 7, 2007 7:45 AM

bw - 198
8:55
95 lbs.

Comment #36 - Posted by: cole at July 7, 2007 7:53 AM

WU
.5 mi. walk on treadmill and stretch
snatch 0ly bar
65# snatch x 5
WOD
95# snatch x 30 15:20

Comment #37 - Posted by: TJF at July 7, 2007 8:03 AM

Unrelated sorry, but I hunted through the message board to find some info on a pair of big ass nautical ropes I saw in a circuit a few months back. They were thicker than a climbing rope and long (??, not sure how long, that is mainly what I'm looking for). They were used as an arm/shoulder fatigue station sending ripple waves alternatively down each rope. Looked awesome. Anyone that can point me in the right direction, much appreciated. Thanks

Comment #38 - Posted by: BG at July 7, 2007 8:06 AM

135#

4:32

Comment #39 - Posted by: anthony w at July 7, 2007 8:09 AM

Embarassingly, the snatch just scares me. I did 30 with the PVC pipe then 30 with a 22# body bar. Then I practiced OHS (30 with bare bar) and L sits (I am up to 20 seconds).

Comment #40 - Posted by: Norma at July 7, 2007 8:15 AM

BW 170

10:00

Comment #41 - Posted by: Eric O at July 7, 2007 8:19 AM

Someone asked for elite levels on this. I asked Josh Everett some time ago what his best time for Isabel was and he said...

...wait for it...


90 seconds. As Rxd.

Comment #42 - Posted by: Lincoln at July 7, 2007 8:28 AM

as rx'd butt to ankles 9:23

Comment #43 - Posted by: brent colson at July 7, 2007 8:36 AM

OK, I am definitely noticing major gains in strength, muscle tone and strange looks from fellow gym members because of Crossfit. I'm not seeing fat reduction as much as I would like...Any suggestions? I am aware of Zone and Paleo, but I know anything complex won't be followed, so is there a simple explanation of those diets? I am 105, 15% bodyfat, would like to see a small belly fat loss...Pathetic, I know, but is one of many goals.

Comment #44 - Posted by: CT at July 7, 2007 8:37 AM

53#x30 5:58
Full squat snatch

Comment #45 - Posted by: Sue Ady at July 7, 2007 8:47 AM

M/33/5'9/174#/CFT=870

Definitely my weakest lift...
30 X 45#bar in 4:37

Comment #46 - Posted by: Denver Sheepdog at July 7, 2007 8:51 AM

Crossfit Cleveland, work-out in the park. Must have been 30 people there.

1 arm DB clean left x 6
1 arm DB clean right x 6
Jumping squat x 12

Record number of rounds in 20 min.

Used 30# DB, heaviest I've ever used; 45# OLY bar
6 rounds + 4 1 arm clean

Followed by short met-con with one of the other folks:
21PU/run200M/21 push-up/run200M/15 PU/run200M/15push-up/run200m/9PU/run 200M/9push-up

14:35 (calling the 200's runs is more than a slight exageration...

Thanks once again to Bill and Paul of CF Cleveland.

Comment #47 - Posted by: bingo at July 7, 2007 8:51 AM

28 yom 225#

As rx'd with 135# bar - 10:10

Spent the first 10 getting the timing right
did the middle 10 hard and fast
spent the last 10 fighting fatigue
I need to work on receiving the bar lower in my squat

Comment #48 - Posted by: Kuna at July 7, 2007 8:52 AM

Kate:

Sometimes the good guy wins. Very, very heartwarming story before, during, and after. And now that so many more people are aware of your charitable works it is likley to be a heartwarming story with legs. Wonderful to have you back at the CF table.

Crossfit, high intensity random acts of kindness...

Comment #49 - Posted by: bingo at July 7, 2007 8:56 AM

bw=180
Rx'd 10:13 135lbs 3 fails
5-12-06 7:00 115lbs
ohs 180lbsx11 getting closer

Comment #50 - Posted by: Troy at July 7, 2007 8:57 AM

32y.o. female / 170#

Did the warm-up and then WOD w/ broomstick. It took all 8:16 of Metallica's Disposable Heroes. I was really concentrating on my form. This is a tough one to master.

- Rose

Comment #51 - Posted by: Rose at July 7, 2007 9:01 AM

200#

27:20 as rx'd w/ ugly form

Comment #52 - Posted by: JDisch at July 7, 2007 9:09 AM

M/32/170 Tried #95 and it was way too much. Did 60# or more rest of the time to work on form (which still isn't fantastic) 19:19

Comment #53 - Posted by: Travis P at July 7, 2007 9:10 AM

M/32/213#

CFWU X 2
Worked only on form today.
65#
5:10

Comment #54 - Posted by: Union Jack at July 7, 2007 9:11 AM

39/m/72"/212 - I've added weight...must be the ribs

as rx'ed, 13:27, 135lbs is a PR!

now if i can just get my CFJ...i'd be happy!

Comment #55 - Posted by: cmm at July 7, 2007 9:12 AM

35/m/175#

6:30

first 5 reps with 115lbs, then dropped to 95 lbs to work form. Still pulling too much with arms and not pulling under bar quick enough.

Comment #56 - Posted by: Dave W. at July 7, 2007 9:31 AM

Fun, I have a recovering ankle but I'll try.

Comment #57 - Posted by: Kalani Ng at July 7, 2007 9:48 AM

41/m/205#

wu: skip 10:00 singles, doubles, agility, cross

wod: 30x45# snatch w/full squat 6:00

additional:
3 each oamu -185#, -170, -155
3x5 mu -80#
1K row 5:09
2x30 sec L-sit
swim one lap

Comment #58 - Posted by: James N at July 7, 2007 9:49 AM

28 yo/M/220 first week of Crossfit.

CFWU

11:00

1st time doing the snatch. first 8 w/ 45# bar, 65# the rest.

FORM QUESTION: Is it necessary to go below parallel in the squat portion of the snatch. I lost my balancing while trying to go deeper. Any advice would be greatly appreciated.

Comment #59 - Posted by: Jon J at July 7, 2007 10:02 AM

45 202

6:08 w 125 bar should have used 135

Comment #60 - Posted by: Kevin McClellan at July 7, 2007 10:03 AM

30 snatches @ 95lbs. 3:45. Should use more weight next time (115). Form was so-so but I'm here for the met-con.
Thanks, Crossfit. Great workout.

Comment #61 - Posted by: JOSH G at July 7, 2007 10:03 AM

Awesome!

The WOD named after my kid! And my Achilles seems to have healed just in time for this. This is great!

Thanks Coach.

Comment #62 - Posted by: Tim T at July 7, 2007 10:08 AM

#################3

Rx'd

4:09

Comment #63 - Posted by: J SKI at July 7, 2007 10:08 AM

30 reps at 95#

2:08

i turn 42 today so off to buy a lottery ticket 7-7-7


Comment #64 - Posted by: gbass at July 7, 2007 10:11 AM

No access to a bar today. Did the KB Challenge with the 16kg kettlebell instead.

180 reps in 10 minutes. Not exactly great but it did the trick.

Comment #65 - Posted by: GW at July 7, 2007 10:13 AM

30 x 54lbs. Should have used less weight and focused even more on my form.

4:14

Comment #66 - Posted by: tjo at July 7, 2007 10:22 AM

39/m/178

CFWU x 3 (modified, negs for all but 1 pullup, did my first 3 proper dips today! Getting there)

Practiced form w/PVC pipe a few times, then 18# bar, then 45# and stayed there.

30x45# in 11:03

I think I ended up doing 32 or 33 because I didn't like my form a few times and repeated. Afterwards, practiced my OHS, got to 95# and I was done.

My goal is to do any of these workouts as Rx'd. I've been doing this for about two months, and progress has been excellent. All you cats inspire me every day.

Be well,

B

Comment #67 - Posted by: BrettL at July 7, 2007 10:23 AM

23/m/176

30x95lbs
3:37

Comment #68 - Posted by: CPT Eddie at July 7, 2007 10:26 AM

3x95#
5x115#
22x135#
9:00

Comment #69 - Posted by: spike at July 7, 2007 10:32 AM

43/m/166

As Rx:

16:31

singles, form is getting better

Comment #70 - Posted by: moglee at July 7, 2007 10:36 AM

10:09

scaled to #65, sets broken.

Comment #71 - Posted by: Hale at July 7, 2007 10:36 AM

M/38/205

30x95# 8:12

Fresh off injury and dieing.

Comment #72 - Posted by: Brady at July 7, 2007 10:37 AM

22/m/176#

Still weary about my shoulders since I have had multiple surgeries on them so only did 65 lbs....and needed to train my form BADLY

10:20

Comment #73 - Posted by: bklyn_chris at July 7, 2007 10:41 AM

29/M/185

30x95# 5:41

Comment #74 - Posted by: edevine at July 7, 2007 10:43 AM

23/m/5'10" 224#
CFWU 3x13 BWUx3

sub'd 95#
9:02

Comment #75 - Posted by: Ryan at July 7, 2007 10:54 AM

did in 3 sets. My shoulders and arms are so tired i can barely type...... good one, rock on

Comment #76 - Posted by: brad at July 7, 2007 11:01 AM

Another WOD that came to me during the night. Wimped out on snatch last time and woke up ready to try. Studied the exercises page. The squat balance clip was particularly helpful. Practiced this pretty good before trying Isabelle, but my form stinks, so the WOD remained light. Good thing, too, or I would have dropped a bunch of these.

CFWUx2
Burgener WU
3-3-3 Squat balance/squat 15-45-65
3-3-3 Squat balance 65-85-95
Isabelle 45# (10-5-5-5-5)
6:20

Comment #77 - Posted by: Patrick at July 7, 2007 11:01 AM

7:40 (Sub 65 lbs)

Comment #78 - Posted by: Hari at July 7, 2007 11:05 AM

41/163
Scaled to 95#
8:01

Comment #79 - Posted by: geof at July 7, 2007 11:09 AM

3:55 95 Lbs X30

6:58 135 Lbs X30 35 min later

Comment #80 - Posted by: F.B.C at July 7, 2007 11:13 AM

#44 CT

Paleo is anything but complicated. If it doesn't run, swim, fly, or grow, don't eat it. Basically, take "meat, vegetables, nuts and seeds, some fruit", get rid of "little starch", and stick with "no sugar." It's as simple as that.

The Zone is a little more complicated, and God knows I hate it, but I need to lose the weight so I'm doing it now. It's not that hard once you get into it, but it takes some getting used to. I'm 5'6 and about 225, so I need it bad.

Good luck!

Comment #81 - Posted by: Jacob Tsypkin at July 7, 2007 11:18 AM

Warm-up 3 Rounds:
Dips x 10
Jumping Jacks x 25
Push-Ups x 10
Overhead Squat x 10
Pull-Ups x 10

Been doing a lot of snatch balance and practice with a broomstick. First time attempting the snatch with actual weight on the bar:
10 x 45lb. Snatch
10 x 65lb. Snatch

WOD (Scaled)
30 x 95lb. Snatch
7:30

Comment #82 - Posted by: B. Rhaly at July 7, 2007 11:21 AM

OMG

5 10 192 37yo

My first WOD thought it would be easy. Warmed up with 1 mile run 9min pace

then work on form 10x 95

15 x 115 thought i was going to throw up

tried 2 x 135 form sucked so i stopped.

You got me this time CF but I will get better no time as I forgot to time.

Thanks for all of the motivation

luc

Comment #83 - Posted by: Luc at July 7, 2007 11:21 AM

Used a kettlebell, 30 each arm, 24 kg
I did 5 and switched arms 6x. smoker!

6:12

Then we did,
2x10 tire flips
walking lunges with a log
2x10 tire flips
200 yard run w/log

Comment #84 - Posted by: Mike at July 7, 2007 11:24 AM

22m/5'7/145
Used 95#, 9:21. I need to learn better form

Comment #85 - Posted by: Chris at July 7, 2007 11:31 AM

#65
6:25

Comment #86 - Posted by: Nate at July 7, 2007 11:33 AM

27/m/215
not much experience with snatches. form still needs alot of work.
used 115#
8:02

Comment #87 - Posted by: Hobby at July 7, 2007 11:36 AM

I've only just started and I cant actually do the Snatch yet and I'm not really confident enough to try it without any guidance/help in the gym so subbed the following:
5 sets of 10 OHS @45#
and
1-1-1-1-1-1-1-1-1-1 Deadlift at 155# (personal best for DL)
for a time of 19:42

I also did the following from the level 1 athletic skills chart:
(more than) 1/2 bodyweight on highpull at 132# for ten reps.
1/4 bodyweight on military press at 50.5# for ten reps.
500 meter row in 1:49.3
(height = 6'3" and bodyweight = 190#)
Fairly pleased all round, my goal for the athletic skills is to complete level one by the end of August.
all best
pete

Comment #88 - Posted by: Pete at July 7, 2007 11:42 AM

26M 182#

2nd day doing snatch, thanks to CF-Tempe and Ken for the excellent instruction earlier this year. As it was, without rubber oly weights, I did

27 x 135#
7 x 95#

time- 18.25m

Comment #89 - Posted by: kevin c at July 7, 2007 11:52 AM

7:10 as rx'd, full squat catch

pre-snatch balance up to 144
post-snatch pulls - 5x3 @ 193

Comment #90 - Posted by: OPT at July 7, 2007 11:59 AM

15# X30 pressing snatch balance, 40 minutes working on technique K & M

Comment #91 - Posted by: mg at July 7, 2007 12:08 PM

29M 190 6'

As Rx'd @135:
8:55

I love these.

Comment #92 - Posted by: Uncle Rico at July 7, 2007 12:09 PM

9:24 w/ 65#. The workout you hate is the one you need to do. Coach Burgener's video clip was helpful, every bit counts. Thanks to all. BW:174, Y/A:58

Comment #93 - Posted by: john wopat at July 7, 2007 12:10 PM

26M
145

5:30 @ 95lb

Comment #94 - Posted by: sean at July 7, 2007 12:11 PM

46/195/M
Rx'd....16:29

Comment #95 - Posted by: andy@CrossFit Charlotte at July 7, 2007 12:20 PM

did 110lbs [50kg]x 30

7:46

technique still isn't great, went for 60kg, nailed it the first time, failed following 2 attempts, the cast iron plates embedding themselves into the lawn bar-deep - whoops......need to find a gym with bumpers and a sensible bailing policy. Too bad crossfit manchester is too far away for a daily visit :(

Comment #96 - Posted by: dr. punch at July 7, 2007 12:32 PM

OPT......what do you mean by pre-snatch balance and post snatch pulls?

Comment #97 - Posted by: brianc at July 7, 2007 12:33 PM

Tim: 6:30, as rx'ed

barefoot, 135#, lost a few calluses!

GREAT STUFF

Comment #98 - Posted by: Tim T at July 7, 2007 12:34 PM

28/f/154#

CFWU x 1, snatch form practice

30 x 35# snatch

Time - 6:30

My snatch form is very much a work in progress. During this workout, I noticed improvement in my stomp and landing. I'm more confident about dropping low to catch, and my foot width is closer to ideal. I had some wide landings, but most were decent.

I kept control of the bar. A couple of reps threatened to fall backward, but they didn't. I had one awkward landing that might have been a pratfall with a higher weight.

Comment #99 - Posted by: Rydain at July 7, 2007 12:38 PM

95# 10:00

sllllooowww

Comment #100 - Posted by: Grund at July 7, 2007 12:41 PM

cfwu 12x3 before 12x2 after
added sotts press to wu before not after

only used 120 could have used the rx, but concerned about my form

felt great though next time as rxed

5 minutes

Comment #101 - Posted by: Angelo 36/250/xfit feb '07 at July 7, 2007 12:45 PM

pre- cfwu x 2
snatch balance 95 lbs 30 reps for form
post- GHD X - 5 sets of 10 (20 sec rest)
100 double unders
50 box jumps for time 2:26

Comment #102 - Posted by: bleedcf at July 7, 2007 12:46 PM

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

21/220

wod as rx'd (135)
2:58

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

Comment #103 - Posted by: Sam Lewis at July 7, 2007 12:50 PM

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/145

WOD as rx'd with 115#

8:28

Snatch felt strong today for the first time ever!!! Still needs work though.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Comment #104 - Posted by: Travis H at July 7, 2007 12:51 PM

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

21/220

wod as rx'd (135)
2:58

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

Comment #105 - Posted by: sam lewis at July 7, 2007 12:52 PM

CFWUx3
Snatch
45#x5, 65#x4
WOD scaled to 95#, 7:12
Working on form with no bumper plates. Most were power snatches since I didn't want to risk losing my balance and having to dump. Having the bar lower messed me up more than I expected. Followed up with 3 sets 65# OHS 8,10,8.

Comment #106 - Posted by: JPW at July 7, 2007 12:56 PM

Shoulder Press
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3

3 rounds
Hill Sprint
30 Pull ups
20 Ring Push ups
10 Ring Dips

14:30

Comment #107 - Posted by: Jeff at July 7, 2007 1:00 PM

10:48

95#

Comment #108 - Posted by: David Gladstein at July 7, 2007 1:01 PM

Ran "Murph" as Rx'ed today. Cut just about 1min off both the "Cindy" part and the runs... down to a 36:36 (PR)

Plane for OCS seniors leaves at 0900 tomorrow. DOMS should be right out of my system by the inventory PFT, then its 6 weeks of black flags and that freaking bridge until I rate. Motivated.

S/F

Comment #109 - Posted by: David G. at July 7, 2007 1:05 PM

Isabel as RX'd 9:11...form was sometimes good and sometimes not so good

Comment #110 - Posted by: Mike Giardina at July 7, 2007 1:07 PM

Brianc #97,

Check out "Snatch Balance-Finding Max Analysis" in the olympic lifts section of the Exercises (video) page. It's essentially starting from a back rack and explosively dropping into an overhead squat to work on the receiving of weight for the regular snatch. Helped me a lot today. (Need to do many, many more.)

Comment #111 - Posted by: Patrick at July 7, 2007 1:24 PM

Modified: 95# X65

10:10


Josh Y@LFD

Modified: 95# X65

12:25

Comment #112 - Posted by: Tom@LFD at July 7, 2007 1:28 PM

Warmed up with some jump rope, stretching, and KB swings then did WOD as follows

Snatch
135x1--Need to obviously get my Snatch up, def my weakest lift.
95x22
65x7
Including weight changes 4:32

25 yo/M/6'3"/15#

Comment #113 - Posted by: Tank at July 7, 2007 1:29 PM

Unfortunately, scaled to 65lbs, time 3:14. They were probably more like power snatches too. Should've used more weight. Did some heavy singles afterward to try to make up for it. Worked up to 105lbs.

Comment #114 - Posted by: Mucl1280 at July 7, 2007 1:32 PM

Painstorm Day at Brand X.

Per Kempie: "Use weighted implement/s of your choice to get a total of 10,000lb from the ground to overhead and carry your implement a total of 800m for time. Partition and rest as needed. No rules on how you get the weight overhead.

An example:

Using a 135lb bar you would need to perform 75 power cleans and push press to get 10,000lb overhead. "

Scaling:
Women's Big Dawg, 7000lb goal.

Pack: Move as much weight as you can in 20 minutes and Take your weight with you for a 5 minute walk or run.

Puppies: Move as much weight as you can in 15 minutes and take your weight with you for a 5 minute walk.

Comment #115 - Posted by: laurar at July 7, 2007 1:32 PM

Painstorm XXVII

Move 7000# from ground to over head.
10 rounds
10 clean and jerk 65# bar
Walk with bar 80M
+10 clean and jerks

7150# in 38:10

Comment #116 - Posted by: laurar at July 7, 2007 1:36 PM

22:43 as rx'ed, first time with the 135lb broomstick.

This one was a baseline WOD for me as I've never attempted this at 135 and it nearly beat me. I didn't have much of an expectation level going in but I thought maybe 10 minutes was reasonable. I was wrong and I knew it after I failed on my second rep. It probably took me to about 15 reps to really get comfortable and by then I'd probably missed about 5 or more reps. Not being able to dump the weights (at the hall, no bumpers) was huge limiting factor because I probably would have just dropped the bar after every rep. My shoulders are smoked and they felt like glass going into this one...

24 minutes, brutal. Next time, Isabel, next time...

Comment #117 - Posted by: gaucoin at July 7, 2007 1:37 PM

#97 brianc what OPT means is that he practiced some snatch-related movements before and after the WOD. Snatch balances are good for practicing landing in the squat with the weight overhead and pulls are good for the second pull, usually using weight heavier than your 1RM...

Comment #118 - Posted by: gaucoin at July 7, 2007 1:40 PM

24:43, not 22:43. Sorry for the multiple posts.

Comment #119 - Posted by: gaucoin at July 7, 2007 1:42 PM

26 yof
65 lb bar
7:29
Been slacking for about 2 months, and time to make time

Comment #120 - Posted by: Firefighter Joy Beth M at July 7, 2007 1:45 PM

"Isabel" (modified)
For time: Snatch 95 pounds, 30 reps
Complete in 2:59

Comment #121 - Posted by: AP at July 7, 2007 1:54 PM

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

Third WOD since shoulder surgery;

20 x 95
10 x 115

23:15

Comment #122 - Posted by: Danny T at July 7, 2007 1:55 PM

Gaucoin and Patrick. Thanks

Comment #123 - Posted by: brianc at July 7, 2007 1:55 PM

36/195lb
Colorado Springs

15:04 as RX'd

Coach, let Isabel out of her box to play a little more often, I love Snatches!!!!

Comment #124 - Posted by: Brent Maier at July 7, 2007 1:58 PM

36/195lb
Colorado Springs

15:04 as RX'd

Coach, let Isabel out of her box to play a little more often, I love this workout.

Comment #125 - Posted by: Brent Maier at July 7, 2007 1:59 PM

knee injury prevents jumping or squatting at this time so modified workout with advice from OPT to
30 reps - 64# muscle snatch x sets with approximately 2 minute rest btw. set one was 6:04 with reps broken into 10x3, set two 6:10 with the same fractioning.
pre: upper body warm up with broomstick and KB arm bar stretch followed by 5 sets of the burgener warm up minus the power snatch.
post: hang position snatch pulls - 5x3 @ 110lbs

Comment #126 - Posted by: Trevor S at July 7, 2007 2:01 PM

I did this work out like I see grace done by the elites.

They use power cleans so Power snatches are ok?

I heard once a full clean is a failed power clean.
I focus on form for maxes and slow lifts and speed when it is timed am I doing it right or should I list as mod?

Comment #127 - Posted by: Kevin McClellan at July 7, 2007 2:08 PM

M/37/175

I like this movement a lot (snatch), almost as much as I like the push jerk. Still relatively new to both, though, so that plus a recent should tweak forced me to scale to 65#.

5:35 (sets broken to 10, 10, 5, 5)

I like these big-movement, skill exercises (i.e. the O-lifts). Too bad I had never done them before Crossfit. Now need to get them down good - but that should be easy, since they're fun...

Comment #128 - Posted by: Chris M at July 7, 2007 2:11 PM

28/m/155

I've been reading about Crossfit for about a month now and this is my 2nd day coming off the sidelines. Its extremely motivating to read everyone's posts.

Today I got to meet the snatch for the first time since high school.

45# x 30 reps (broken into 4 sets resting long enough to rack, take a breath and unrack). - 8:14

Comment #129 - Posted by: Swanny at July 7, 2007 2:17 PM

bw 205

135 lb
6:44 - but kinda ugly

Comment #130 - Posted by: RB at July 7, 2007 2:20 PM

#125 Kevin M, it says snatches so you go deep, baby. Power snatches would be listed as just that so you may wanna mark your WOD as modified.

Comment #131 - Posted by: gaucoin at July 7, 2007 2:22 PM

Just a lot of squat therapy today. Knee needs it.

Comment #132 - Posted by: mrjling at July 7, 2007 2:29 PM

95 lbs. 30 reps, form needs work. 9 minutes.

Comment #133 - Posted by: mike manzo at July 7, 2007 2:34 PM

Only had access to a weird curling-bar, so, according to Gaucoin, I "modified" to power-snatches at 90 lbs.

9:15

In Astoria, OR.
Really happy for you Kate.

Comment #134 - Posted by: mas at July 7, 2007 2:42 PM

Mark
75 lbs. 8:55

Comment #135 - Posted by: Theresa & Mark at July 7, 2007 2:46 PM

20 @ 75#, 7 @ 85#, 3 @ 95# in 14:30, could've done more weight faster, but I am still learning proper form.

Comment #136 - Posted by: Bryan @ LFD at July 7, 2007 2:47 PM

65# ~9:00

Form = pathetic. Maybe worse.

Need Oly Coach.

Age 29
BW 160

Comment #137 - Posted by: Mike Mc at July 7, 2007 2:48 PM

m/22/188lbs
As Rx'ed

24:21

took it slow and worked on good form for each rep. Impressed at how working on developing hip mobility has really payed off, 135lbs was my max 2 months ago on snatch. Still have to work on going all the way to a full squat when catching.

Comment #138 - Posted by: Catfish at July 7, 2007 2:51 PM

male 16 yo
184 6'1"

65lbs. - 30 reps-- 12:39

could've goin a lot faster, focused on form

Comment #139 - Posted by: slade at July 7, 2007 3:09 PM

21/M/140

6:31 using 75# for the first five reps then backed down to 65# for the remainder of the WOD. Really need to work on being able to go deeper in my squat but I think the lower weight helped a lot.

Also ran 3.7 miles in 28:22 this morning before the workout to start off my day. Good times, good times.

Comment #140 - Posted by: James D at July 7, 2007 3:10 PM

41/169

Warmup
mile - 8:52
5 muscleups

First time with snatch, tried to worked on form but still not 100% comfortable
45lb. bar - several reps
15 reps @ 65 lbs.
15 reps @ 95 lbs. total snatch time 13:16

after snatches
100m run :16.53
5 Muscleups :58 seconds

Comment #141 - Posted by: Rick at July 7, 2007 3:23 PM

CFWU X 3

Not quite as prescribed.

45lbs X 30

8 minutes

Comment #142 - Posted by: Jesse McDonnell at July 7, 2007 3:30 PM

First wod back from vaca. Took it easy 115# 9:57

Comment #143 - Posted by: SJV at July 7, 2007 3:38 PM

28/F/110#

CFS class

shared bar with 2 others, loading and unloading bar between each person.

45# approx 22 min

post: hit 150 balls at driving range

Comment #144 - Posted by: nadia shatila at July 7, 2007 3:43 PM

gaucoin

Thanks for response
but grace is listed as clean and jerk so when eva, annie, nicole and many others did it with power cleans that would be a mod? I think some one made that point

I recall Coach having a response stating the work was the issue in that case, but maybe it does not apply for Isabel. You have more experience than me.

So for clarity i will detail next time, thanks again

Comment #145 - Posted by: Kevin McClellan at July 7, 2007 3:46 PM

33M / 186# / WOD #132 / CFT 825

"Isabel" for time:
Snatch 135 pounds, 30 reps

WU: Broomstick x 10, 15lb x 5, 45lb x 5

WOD: unintentionally sub'd power snatches 95 x 15, 105 x 5, 115 x 10 in 9:40

This is my first real hack at "Isabel". I need to stretch my hammy's better and go deeper in my squat catch. Great article in the CFJ this month on Hamstring flexibility.

Comment #146 - Posted by: wilson at July 7, 2007 3:53 PM

This was my first time to see the snatch make the WOD so I simply practiced the form. I did 30 reps with just a broom stick of the snatch balance and then 30 reps with a light weighted bar of the full snatch. Worked on form but still feel it in my legs.

Thanks for the excellent video clips for those of us still learning the moves. The snatch balance was particularly good for learning the move.

Crossfit is so addictive.

Comment #147 - Posted by: Pickle at July 7, 2007 3:58 PM

5555555555555555555555555
23.oo
95x5/105x4/105x2, x5/115x2, x2, x2, x2, x1/105x5, x4
Form work- I've done the snatch before, but thanks to the vids I'm seeing that maybe I wasn't really. I'm feeling the form now and looking forward to doing this workout again.

I smell lots of OVHS coming up.

Moving this week, so I'll be spotty on the WODs- too much to do.

mrs. McC and I are very happy for you Kate

Comment #148 - Posted by: Scotty McC Wk5 HEAVY at July 7, 2007 3:59 PM

used 95 lb

3:18 as rx'd

Comment #149 - Posted by: paulw at July 7, 2007 3:59 PM

37 190
lame showing...135# too much for bum knee
95# 30 reps---3:15

Comment #150 - Posted by: JackM at July 7, 2007 3:59 PM

pre-snatch balance to 109
wod mod'f 75# - 4:28 broken up as follows 5,5,5,2,f,3,2,f,3,5
next time I'll try to use 85-95 #
post-snatch pulls 152#x3repsx5sets

Comment #151 - Posted by: Rob Corson at July 7, 2007 3:59 PM

4:31
used 45lbs bar x 30 reps - was the highest weight i could go without falling forward. Need practice on these. Thank-you to my 8 years old niece Sarah for counting my reps!

post: 2.5 km run outside

Comment #152 - Posted by: OPT Mommy at July 7, 2007 4:01 PM

34yom/215/76"

CFWU

Snatch - 30 reps
Time: 10:13
9 - 45lbs
10 - 95lbs
6 - 115lbs
4 - 135lbs

Form was poor at 135. Failed to complete last 2 reps.

Comment #153 - Posted by: Troy Hupp at July 7, 2007 4:24 PM

95#
8:20

Comment #154 - Posted by: broot at July 7, 2007 4:28 PM

Derek - 75# - 2:40
Alexis - broom stick - 1:34

Comment #155 - Posted by: Derek at July 7, 2007 4:41 PM

5:04 as rx'd
Nervous system still smoked from the Games.
Will be concentrating on the O-lifts for the next while, so will only tune in the the WOD's when I can fit them in. Planned on doing snatch and overhead squats today anyway so decided to do Isabel. On a side note, had to do this one at a YMCA in Edmonton and I dropped my 29th rep to the floor using metal weights. I think you could probably hear a pin drop after, people were freaked out.

Comment #156 - Posted by: AFT at July 7, 2007 4:45 PM

37 yom 160#

Used 65# (still getting the form down)

8:19

Comment #157 - Posted by: Patrick G at July 7, 2007 4:45 PM

35/175

5:50 w/ 95lbs form started to go at the end.

Comment #158 - Posted by: lawman698 at July 7, 2007 4:48 PM

6:40 with 55# snatches.
3 min rest, then
3 min jerk set with comp bell
3 min rest, then
3 min snatch set with comp bell

Comment #159 - Posted by: Lynne Pitts at July 7, 2007 4:54 PM

61/m/216
split snatches (can't do OHS)
never done them before, so eased in

30x10lb
30x33lb
30x63lb
5 singles 83 lb.
dizzy on the last couple.

have a good night.

Comment #160 - Posted by: easymutt at July 7, 2007 5:15 PM

CFWU X3

Quite a few warm ups with a garden tool.

Subbed to 95#: 5:40.

Comment #161 - Posted by: Joel at July 7, 2007 5:22 PM

50/196

95lbs in 5:34. Need to do more weight next time.

Comment #162 - Posted by: Ben S at July 7, 2007 5:49 PM

25/f/131#

breakfast: run 45 minutes = 6.15 miles

WOD:
30 x full squat snatches from the floor @ 65#
11:06

wow! i didn't realize how taxing snatches can be. these made me sweat more than the run. not so sure on the form. redid a handful of ugly reps. will push thru faster next time.

post:
threw in a few sets of max kipping pull-ups + dips.... started to feel a bit shaky

Comment #163 - Posted by: cleverhandz at July 7, 2007 6:05 PM

28/F/132

30 x full squat snatches from the floor, broomstick only
5:10

Nervous of how I'll balance when I do use weights! More taxing on the legs than expected.

1st official CF workout YEAH! Used to be a gymnast so am looking forward to reconfirming that I actually have a capacity for fitness :)

Comment #164 - Posted by: ItIsKaren at July 7, 2007 6:25 PM

on a workout like this, i do not think one should time him/herself. cleans and snatches are quick, explosive movements that require good technique, coordination, etc. i've always kept the rep range with these lifts between 1 and 5 so as to maintain the explosiveness and good technique. i've been told this not only by strength and conditioning coaches, but also former olympic lifters. explosiveness is the priority here. anyone agree?

power snatches x30 total
snatches x30 total
wanted to do more, but decided to sit in sauna instead.

Comment #165 - Posted by: jay at July 7, 2007 6:39 PM

BW 185#

2:45 using 65#. Tried to focus on form... no form at 95#.

Comment #166 - Posted by: Tommy A. at July 7, 2007 6:40 PM

38/M/190

CFWUx2

Isabel (modified)
few reps at 105# and 95#. Decided form was too poor. either not able to squat deep enough with weight overhead or took a few attempts to get up.
Did WOD at 65# x 30 in 6:25. Decided had to work on form to progress later with weight.. Was a weight where the form was decent.

Comment #167 - Posted by: jonathan b at July 7, 2007 7:00 PM

45x5-65x5-75x5-85x5-95x5-65x5
17 mins

Comment #168 - Posted by: James at July 7, 2007 7:06 PM

30/M/200

Bike to gym

CFWU x 1

135 lb.

approx. 20:30

Could have gone lighter/faster, but this weight made me concentrate A LOT more.

Comment #169 - Posted by: Les at July 7, 2007 7:14 PM

11:30 @ 65lbs.

Comment #170 - Posted by: ChadC at July 7, 2007 7:27 PM

6:30 w/ broomstick. New to CF, want to work on form.

Comment #171 - Posted by: Tucson Kyle at July 7, 2007 7:31 PM

Worked snatch form then did Helen. Oly lifts need some work, particularly ankle flexibility.

Comment #172 - Posted by: Ben L at July 7, 2007 7:43 PM

Really frustrated with power lift movements (squates) that require heel to stay on ground. And I'm on the way to a knee injury if I don't get out the hammer and chissle and loosen up my ankle flexiblity, or raise heals with a 2x4.

Worked on formed, and stretch achilis tendon. Tomorrow is a new day.

Comment #173 - Posted by: allensjourney at July 7, 2007 7:49 PM

BWT:155
scuba lessons here I come.
warm up on 5 broomsticks, 5 15lbs weight aerobic pole, and 5 short bar.
WOD done with 45lbs
:4::59

Comment #174 - Posted by: Buela at July 7, 2007 8:11 PM

BW70kg
60kg Snatch
For Technique and Form
1 per minute on the minute

Comment #175 - Posted by: Adc (CrossFit Sydney) at July 7, 2007 8:20 PM

29m/175

8:45 as rx'd, full squat

left knee a bit tweaked so wasn't in a big hurry

Comment #176 - Posted by: dmarsh at July 7, 2007 8:39 PM

26yom/75

Subbed 115# 10:25

Comment #177 - Posted by: Svor at July 7, 2007 8:42 PM

M 50 69 180 CFT 735
6:36
95 lb snatch

Comment #178 - Posted by: monroe at July 7, 2007 8:54 PM

7:11 as Rx'd

Comment #179 - Posted by: Rob Moss at July 7, 2007 8:56 PM

On vacation again today. Did a "Nicole" wo. 4 rounds with 25 pu's each time and 300 meters into my fifth round.

Comment #180 - Posted by: ZMAN at July 7, 2007 9:42 PM

Nicole: sub'd 60# snatch
9:10

Comment #181 - Posted by: Jeremy and Nicole at July 7, 2007 9:45 PM

7777777777777777777777777777777777

all 95# = 7:39

Comment #182 - Posted by: vwstu at July 7, 2007 11:54 PM

CFWU 3x15, Situps are feeling good
30 Snatch
- 1st 10 @ 45
- 11-30 @ 65
Working on dropping my lower body quicker.
Ran for 30 Mins afterward. Felt good.

Comment #183 - Posted by: justin at July 8, 2007 12:06 AM

BW 72kg
28 yrs

10 min run, Burg' warm-up

"Isabel" @ 30kg
12:16

2 x 15es DB swings @ 15kg
Three rounds of "Cindy" to help my wife finish off her 2nd CF workout :)

Comment #184 - Posted by: Pinstripes & Pedals at July 8, 2007 12:23 AM

24 yom 87kg

Sub'd cleans for the snatch as my technique is not that good yet. Did 30 cleans at 60 kg.
Time 5.47mins

Comment #185 - Posted by: ri-cho-83 at July 8, 2007 1:02 AM

Will get this tomorrow. Gym closed early on me. Ran 1 mile for time. Felt like crap. 6:54. Blech.

Comment #186 - Posted by: Dale Saran at July 8, 2007 1:57 AM

8:01 as Rx'd

Comment #187 - Posted by: TomO at July 8, 2007 4:42 AM

1.5 mile warm up run 10 mins

Did the thirty as 5 sets of six reps 7:20
Full load 135lbs

Enjoyed this as it followed a terrible day at work and I really took it out on the metal!!

Just off to nail today's WOD.

Best Luck to everyone.

"Pain is temporary..."

Comment #188 - Posted by: firemanben at July 8, 2007 5:31 AM

warmed up to 135#.
form not the greatest but I managed 12 min.

Comment #189 - Posted by: mhollis at July 8, 2007 5:47 AM

as rx'd 11:05

Comment #190 - Posted by: tmatheson at July 8, 2007 6:25 AM

35/196
subbed 95#
11:30

Comment #191 - Posted by: Trooper at July 8, 2007 6:33 AM

8:45. I suck at snatches, did 95lb. Next time, maybe 105 or 115. Lots of funny looks at the gym, though...

Comment #192 - Posted by: FireSmac at July 8, 2007 7:22 AM

scaled to 85lbs to work on form.
6:01

Comment #193 - Posted by: Brent F at July 8, 2007 7:43 AM

Mike: Didn't do workout, just worked on form with bar, and 65 lbs. Left arm was very sore after practicing MU's on friday...bad move.
Erin: 45 lbs 5:16 still recovering from back strain.

Comment #194 - Posted by: mike in the ro at July 8, 2007 9:13 AM

Jeff-1st time as rxed-10:30-next time work on catching snatch further back over head.
Charity-subbed 54#-4:03-too light- practiced 68#- use 68# next time.

Comment #195 - Posted by: JEFF AND CHARITY at July 8, 2007 10:29 AM

K-
snatch practice with broomstick and various different light weights.
untimed

Kate

Comment #196 - Posted by: jknl at July 8, 2007 10:41 AM

2:51

BUT ... subbed 95 lbs. (Still got pretty winded though.)

This movement is still quite foreign to me, so before I go for the big time, I want to get my form right. It's getting better, but still not there. After the usual CFWU x 3, I warmed up with a broomstick, a 45-lb. bar, 95 lbs., and 135 lbs. to gauge my form. Decided 95 lbs. was the best for today.

Next time, work on bigger explosions from the legs and dropping down lower under the bar.

Comment #197 - Posted by: CaptainVictory at July 8, 2007 11:19 AM

Age 35
BW 145#

Subbed 95#

8:28

Comment #198 - Posted by: Shawn B. at July 8, 2007 11:33 AM

My first experience with snatch so I subbed 65# and did 30 reps in 7:34

Comment #199 - Posted by: J Cash at July 8, 2007 12:04 PM

age 30, bw 175#, 5'10"

115# snatches * 30, broken into sets of 3&4. 11:40

Need to work at getting deeper

Comment #200 - Posted by: johnnylove at July 8, 2007 12:20 PM

sub 115# from hang. did not time
warm up:
45x5x2, 65x5x2, 95x5x2, 115x5x2, 135x3x3, that when i knew 135 was too heavy (for now). for most sets, 1st rep was a power SN then a OHS. caught the SN deeper with each rep. all reps were from hang. warm up took a toll as this was the first time i did SN for reps. next time fewer warm up reps.

Comment #201 - Posted by: BBH at July 8, 2007 12:20 PM

really suck at this lift. my knee tweeks a little trying to catch the wt in a low position. worked on form with 45 # and 95# didn't time it. better start bwu with cfwu's

Comment #202 - Posted by: mtvet at July 8, 2007 12:52 PM

DONE JULY 8

bw-202 fat

wu
ring dips, knees-to-elbows, squats, pushups, goodmornings

also

Snatches to work on form and realize that I can't catch the snatch in full squat. Also realized I could do the split snatch from the Josh Everett video pretty well.

wod
30 x 95# split snatch

6:10 total

Coach,
Is the split snatch O.K. for this one? You mentioned in the video that you don't see it in competition much anymore, but it must be legit if you see it at all.

Thanks in advance for any response.

MC

Comment #203 - Posted by: MCORRY at July 8, 2007 1:46 PM

70# Hang Snatch
30 Reps
3:51

Comment #204 - Posted by: dyagg at July 8, 2007 2:11 PM

Age 51/BW 240#
snatches w/75# (broken 5 sets of 6) 7:30

Comment #205 - Posted by: stank at July 8, 2007 2:16 PM

26/6'6"/202 lb

11:50 (35 kg) (recovering from a hamstring injury)

Comment #206 - Posted by: Woody at July 8, 2007 2:17 PM

Warmed up with Mary (time posted there)

Isabel
about 9 minutes (15 kg)

First workout day back from CF Games and vacation.

Comment #207 - Posted by: Mary Ann at July 8, 2007 2:21 PM

CFWU X3


1st time ever on the snatch so I used the broomstick. I did more than 30 and also worked on my OHS and shoulder flexibility.

Comment #208 - Posted by: Hob at July 8, 2007 2:36 PM

scaled to 68#, worked hard on catching it low but really was somewhere in between a snatch and power snatch
4:21

Comment #209 - Posted by: JENNY O. 36F/130# at July 8, 2007 2:50 PM

M/27/194

CFWU x 1
Snatch balance practice and OHS, warmed up to 95lbs.

Isabel
Worked sets of 6. First 2 @ 65lbs, last 3 @ 75lbs. Wanted to go heavier but felt like I was hyperextending my right elbow, might be doing something wrong?

Snatch definitely needs more work, but today went better than I expected.

Comment #210 - Posted by: Travis Wesson at July 8, 2007 2:59 PM

8 minutes
25lb bar

Comment #211 - Posted by: GinaC at July 8, 2007 3:00 PM

13:35 95lb bar. I love these workouts because I get to work on a lift that i'm weak at and get a gread workout!

Comment #212 - Posted by: Nolan at July 8, 2007 3:45 PM

Warmed up w/ bar and 65lbs

Used 75lbs and worked on form

No time

10, 5, 5, 5, 5

Comment #213 - Posted by: df404 at July 8, 2007 3:50 PM

Did this on 7/8, one day behind.
2/3 CFWU (-pulls/dips), Burgener WU

As rx'd - 10:55

Rested for 10 then ran 4 x 400, with 2.5 to 3 mins in b/w each. All 400's done at 1.5% incline, at sub 6 min mile pace (under 1:30 each).

Comment #214 - Posted by: Dale Saran at July 8, 2007 4:04 PM

Did this with 115# first in 5:30 something.
Sets of 5.

Thought to myself "Self, you can do that with 135."
So I did. 14:42. Painfully slow, as the gas was partially out of the tank from the first 30.

Amazing how just a bit more weight makes form and explosiveness that much more important. I was seriously out of breath on the 115's, but less so on the 135's... probably due to the much slower pace.

Comment #215 - Posted by: JaHo at July 8, 2007 4:40 PM

M/50?165#

I'm a day behind, doing this on Sun., 07/08

I'm very weak at snatching. I had to sub power cleans.

Warmed up with 10 min. on lifecycle, 3 rd. mod. CFWU, and 22 min. easy run.

WOD: 6:55
Power clean - 135# X 10 reps; 95# X 10 reps; power snatch, 45# X 10 reps

My shoulders, quads and hips are just not flexible enough, yet to do the snatch.

Comment #216 - Posted by: MP at July 8, 2007 4:52 PM

M/19/155

11:56, 124 lbs.
second pull okay, four missed attempts coming out of the hole

Comment #217 - Posted by: Steve N. at July 8, 2007 4:56 PM

5:34

95# power snatches...have trouble going deep on squats. Spent some time after the workout working on overhead squats. Worked from 45# up to 75# going deep in 5-rep sets.

Comment #218 - Posted by: JohnP at July 8, 2007 5:56 PM

95 lb Snatches

8:20

Comment #219 - Posted by: clementhe at July 8, 2007 7:09 PM

M/31/195

Did the snatches today in about 13 mins. Form is lacking, I need professional help!

Went backpack camping with the kids yesterday, 1 mile hike down and up a river bluff in 95 degree heat. Water pump at the site was broken, so took a few farmer's walks as well with a 10 L canteen.

Comment #220 - Posted by: davej at July 8, 2007 7:56 PM

age 41
bwt 210#
time w/ 135# snatches (not very deep on the squat)- 8:55.

Comment #221 - Posted by: MSR at July 9, 2007 5:31 AM

M/41/230(soft)

Snatch Balance 25#x15, 75#x15

Snatch 115#x12, 115#x8, 115#x5, 115#x5 in 6:05

Snatch pulls 165#x3x3 sets

Thanks for your post OPT, I get alot of good ideas from the non-beginners who share their training programs with us.

Comment #222 - Posted by: BOA at July 9, 2007 5:33 AM

M/48/5'10"/175

"Isabel"

For time:
Snatch 135 pounds, 30 reps SUB Hang Clean & Jerk

10X111
20X133

62:58

Comment #223 - Posted by: Louis Herrera Jr. at July 9, 2007 7:53 AM

Gaucoin

Just one more point I wanted to share.

As for the squat snatch and the power snatch, they sit on a snatch continuum with load being the independent variable and depth of catch the dependent variable. To think of them as different techniques is to miss the point of snatching nearly completely.

The above is a quote from Coach.

He was not discussing Isabel so it might not apply. But I believe it does.

Comment #224 - Posted by: Kevin McClellan at July 9, 2007 8:35 AM

CFWU x 3

WOD: "Isabel"(scaled down)

95# Snatch x 30 Reps

6:29

Comment #225 - Posted by: wg at July 9, 2007 8:46 AM

135# for 13, 95# for 17, 2:45. Form got bad on last few 135#. Did "Cindy" also 12 sets in 20 minutes. All in all awesome workouts. I did a few snatches with the bar at first to work on form. Always room for improvement. Also included some Abs at the end.

Comment #226 - Posted by: Kristian at July 9, 2007 9:02 AM

32/M/200/5'9"

CFWU x 2

First time doing snatch. Technique was lacking -looked more like a power snatch with a bit of a press up. [Practiced technique on the following day before Cindy]

Warmup/practice:
65 x 5
95 x 5
115 x 5
135 x 5
115 x 5
95 x 5

WOD
95 x 30 = 3:30

Comment #227 - Posted by: Cooper at July 9, 2007 10:04 AM

45lb bar

8:27

More work required

Comment #228 - Posted by: Wayne at July 9, 2007 10:12 AM

3 CFWU 10

30 x 115# snatch - 8 minutes

Comment #229 - Posted by: Mark R at July 9, 2007 11:43 AM

cfwu X 3

First time doing Snatch

135lb 1-3 not great form. too heavy
95lb 4-15 good form
105lb 16-21 good form
115lb 22-26 good form
135lb 27-30 good form
:12::02

Tough at first it felt too heavy and I wasn't doing good enough form then I went lighter and it was good all the way through


Comment #230 - Posted by: Buddy at July 9, 2007 1:30 PM

95 Pounds
Time 8:00
CFWU x 3

Comment #231 - Posted by: Jay at July 9, 2007 1:44 PM

Weight: 45 lbs.
Time: 7 minutes

Comment #232 - Posted by: Bizzie Gold at July 9, 2007 1:51 PM

sub 65#
8:28

Comment #233 - Posted by: EMelton at July 9, 2007 2:00 PM

160#/33yom

CFWUx3 (9:35)

WOD: 30 snatch at 95#
(7:36)

Comment #234 - Posted by: bylam at July 9, 2007 3:37 PM

Neil
8:17 w/65lbs

Comment #235 - Posted by: Team Lakeland at July 9, 2007 6:01 PM

35/M/180

CFWU

95lbs Snatch
30 Reps
6:33

Next time 10lbs heavier.
Practiced Handstand PU's after

Comment #236 - Posted by: superg at July 9, 2007 6:29 PM

45#
4.31

Comment #237 - Posted by: Wade at July 9, 2007 6:53 PM

cfwu x 2
30 reps in sets of 5 @ 65#, 75#, 85#, 95#, 100#, 100#, 105#.

Comment #238 - Posted by: Lou_D at July 9, 2007 7:06 PM

75lbs
6:30
Done after tabata workout and cindy.
Focused on form and stability in bottom position.
2 sec pause at bottom.


Comment #239 - Posted by: chris l at July 9, 2007 8:28 PM

'Isabel'

56/M/190 8:20 @ 95lbs

46/F/125 12:05 @ 42lbs

Comment #240 - Posted by: Dave and Belinda at July 9, 2007 9:02 PM

(done 7/9/07 after 3 rest days)
22:20...No HR info.
Sub 115#. Resorted to single reps after about six or so. Good news-hook grip is much improved; bad news-about 8 mins. longer than last time. Focused on form more than speed so maybe last time was much worse form.

Comment #241 - Posted by: Mike Scott at July 9, 2007 11:43 PM

95 pounds, 30 reps, 6.15

Comment #242 - Posted by: Soran B. at July 10, 2007 3:34 AM

bw - 175

135lb Clean/Jerk x 30 - 7:43

Comment #243 - Posted by: jpf at July 10, 2007 8:29 AM

35/m/152/67"

First time doing snatches

CFWU x2

Snatches x 30 with 85lbs: 19:54

Definately need to work on form. Wasn't going deep enough into squat such as OHS, almost doing a press on the way up.

Comment #244 - Posted by: DocO at July 10, 2007 9:40 AM

CFWUx2
Burgener WUx2

45lb snatch x30

7:24

With my max at only 60lb, 45 was tough enough.

Comment #245 - Posted by: SueAnne at July 10, 2007 10:33 AM

95lb for 15
115 for 15

12:23

Comment #246 - Posted by: jbean at July 10, 2007 12:49 PM

First time really doing snatches. Didn't go for time. 95lbs, didn't feel comfotable with my form of technique until about rep 12. 115lbs my have been good.

Comment #247 - Posted by: CRussell at July 10, 2007 1:51 PM

as rx, 135lb @14:50

abysmal form, not getting under it.

Comment #248 - Posted by: Ed H at July 10, 2007 2:10 PM

bw - 211
95 lbs: 5:57.41

Comment #249 - Posted by: b-rad at July 10, 2007 2:39 PM

44/176

Finally got this one in today.

135 lbs in 14:44, a lot of power snatches, some I got under ok, most were received in a more upright position.

Comment #250 - Posted by: Sailorcrew at July 10, 2007 4:04 PM

?'s about todays wod

working on my form for snatch. bar or broomstick for form. but as a sub or mod for this wod...

30x ohs w/ 95#
30x dl w/ 95#
30x hang clean+jerk w/ 95#

was this an appropriate sub/mod?

i did this in the PM and did Cindy in the AM. is it ok to do 2 wod on the same day?

Comment #251 - Posted by: chris chase at July 10, 2007 4:29 PM

98lbs

30 snatches

6:30

Comment #252 - Posted by: TMar at July 10, 2007 5:35 PM

28 YOM, 186lbs

115lbs x 30 (3 sets of 10)

5:43

Will do 135lbs next time!

Comment #253 - Posted by: Mark B at July 10, 2007 6:47 PM

BW=150

95# snatches, from the floor on each rep.

6:31

-D.

Comment #254 - Posted by: Dan Silver at July 11, 2007 12:25 AM

First time doing snatches.

95#

19 min.

Comment #255 - Posted by: Scott C. at July 11, 2007 5:30 AM

Used 115# for all 30 reps.
(the rxd 135# is pretty much my max so I might still be at the gym trying to complete this...lol)

10:15.

Comment #256 - Posted by: Bill Stock at July 11, 2007 6:29 AM

6:54

135#

Comment #257 - Posted by: Timmy T at July 11, 2007 7:18 AM

38/M/195-Syracuse NY

Tried 135, form bad.
Scaled to 95: 4:40
Probably should've done 115#--will up next time.

Comment #258 - Posted by: Dagunk at July 11, 2007 7:47 AM

125# (up from 115 last time)

8:12

Did 4 then 3 then pairs. First one in each pair was pretty good. Second was about a half squat.

Lightened up and practiced to full squat.

Tried to practice snatch pulls but my grip and sweat limited it.

Comment #259 - Posted by: kramer at July 11, 2007 11:04 AM

145lbs/30yoa

first time snatchin'

75lbs x 30 in 5:05

need to work on form, but this was a good scale down.

Comment #260 - Posted by: BrianG at July 11, 2007 12:27 PM

65lbs. x 30 in 7:31

Comment #261 - Posted by: jeremy at July 11, 2007 12:40 PM

first time weighted snatch. 26kgs; 4:30

Comment #262 - Posted by: Paolo at July 11, 2007 3:39 PM

Proper form non-existent. All much more like power snatches. Neglected to time. Did 5 at 90lb, 5 at 100, 15 at 110, 5 at 120. A number of fails at 110 and 120.

Comment #263 - Posted by: johnb at July 11, 2007 5:25 PM

95# Power Snatches - 5:38

Comment #264 - Posted by: Chris R at July 11, 2007 5:51 PM

CFWUx3
10:28
95 lbs (I don’t do a full squat for my snatch, although I can manage this load pretty easily, not sure if I should increase weight or continue to work on form with this load?).

Comment #265 - Posted by: Doug at July 11, 2007 6:27 PM

cfwu
For time:
Snatch 30 reps - 12:20
95-115form bad-45-65-95-105
form bad at the end
bench work

Comment #266 - Posted by: homerba at July 11, 2007 6:40 PM

did this on 7/11/07 PM

used 45#bar 5:41

Comment #267 - Posted by: murph at July 11, 2007 7:51 PM

Round about 7:00 with 5# full squat, form day today.

Comment #268 - Posted by: nickB at July 12, 2007 9:05 AM

Age 35
BW 182

CFWU 2x15

95# snatch, 30 reps, 11:00
ugly, ugly form.

Comment #269 - Posted by: Tim in VT at July 12, 2007 10:29 AM

In answer to above asked questions: Form first, always.
The quickest way to mastery is: 1: Technique, 2: Frequency, 3: Intensity

Done on Thursday 12/7/07
Isabel 30x Snatch
5x 20-22,5-25-27,5-30-32,5 kg. Time: 9:45 min.
Extra: Deadlift
5x 60-100-130-130-130 kg.
Have fun, Johan

Comment #270 - Posted by: Johan Nederhof/Rotterdam at July 12, 2007 12:12 PM

Warmup:
Burg. Warmup
45 x 5
75 x 3
95 x 3
=========
Workout completed 11:46
Subbed 115# Hideous snatches

Comment #271 - Posted by: Baron at July 12, 2007 2:37 PM

135#
13:37

Comment #272 - Posted by: steve hb at July 13, 2007 7:32 AM

95lb, mostly power snatches
9:40
followed with 20x snatches@65lb for practice

Comment #273 - Posted by: David Burns at July 13, 2007 12:48 PM

115# worked proper form, not time
10:30

Comment #274 - Posted by: mrader at July 13, 2007 1:54 PM

M/31/175

CFWU x 4 (HSPU's, OHS, Pull Ups, SITUPS)
Snatch Balance and OHS w/ Broomstick for technique

Did Grace - Clean and Jerk 135lbs x 30 for time
4:57 - 1st time w/ Grace

10 x 3 w/ 45lbs - OHS and Snatch Balance

Debb - 4 Rounds
OHS x 10
Pull Ups x 15 (Rubber Band assist)
Push Ups x 10
Sit Ups x 20
Curl and Press x 15
Snatch Balance x 10

Comment #275 - Posted by: Tommy at July 13, 2007 4:04 PM

44 y/o male, BW 204

135#, 4:40

The weight seemed very doable, but I think my form needs work. I'm sure I'm not squatting low enough. Seems more like a rowing motion.

Comment #276 - Posted by: Chuck at July 14, 2007 7:31 AM

95# 19:00

Comment #277 - Posted by: jeff at July 14, 2007 6:43 PM

M/21 bwt: 149 cfwux2, Burgener Warmup
30x 95# Snatches: 17 minutes

Comment #278 - Posted by: Y. Zhou at July 16, 2007 3:07 PM

snatch115x5
125x5
135x25

Comment #279 - Posted by: BDFG at July 18, 2007 11:13 PM

M/28/155lbs

CFWUx2 (16 min)

30 x 45# snatches for form (6 sets of 5 w/ about 20 sec rest in between) (12:30)

practiced Overhead squats afterwards w/ 65#
practiced Sumo HP w/ 55# and 75#

-a few months into crossfit and I love it!

Comment #280 - Posted by: Patrick in NoVA at July 31, 2007 9:38 AM

Did 30 in about 18 minutes.
Used 95#, 105# and 115#
I stink at these.

Comment #281 - Posted by: NYCRaider at August 7, 2007 6:26 AM

13:37 with 45 lbs. bar / form ok / good to increase weight to 65 lbs. next time

Comment #282 - Posted by: EdC at August 12, 2007 7:10 PM

8:38, 95lbs, increase by 5-10 next time

Comment #283 - Posted by: TimB at August 14, 2007 6:10 PM

30 snatches, 95lbs

Vega- bw-155
9:50

giovanni - 21:50

Comment #284 - Posted by: Edmund Vega at August 26, 2007 3:34 AM

snatch

10 x 65#
5 x 75#
5 x 85#
5 x 95# (bad form)
5 x 65#

12:53

Comment #285 - Posted by: wrc at September 1, 2007 6:51 PM

20070908 0800 BWT=220
CFWU 15x3 (+10-5-5 HSPU)
WOD070707: Isabel: (30 reps for t) SN (135#); sub 95#; t=7:47; 115# too much, one miss, no drops...weight will go up with bumpers

Comment #286 - Posted by: Alex 26 / m / 100kg / 6' 2" at September 8, 2007 11:28 PM

7:42
Full squat snatch, should be able to trim a min or so next time, had a couple of misses

Comment #287 - Posted by: dan colson at September 13, 2007 5:38 PM

33yom/69"/170#
First time snatch. 65#. 13:01

Comment #288 - Posted by: Dutch at September 22, 2007 8:55 AM

first day of crossfit!

bar only (45#?) 30 reps. 17:50.

Comment #289 - Posted by: jesse at September 22, 2007 2:28 PM

24/m/190lbs
85# @9:55
viva la revolution

Comment #290 - Posted by: JDT at September 25, 2007 12:35 AM

4:46

30 1.5 pood kb snatches

Comment #291 - Posted by: dcyn at June 21, 2009 10:08 PM
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