Are there any CFitters in Gainesville, Fl?

yes!

sweet i've been waiting for this one after going to a coach B seminar a few weeks ago!

For some reason, this is the 2nd day in a row that I can't watch the "wma" video link. Has something changed recently?

Should've known this was coming as much as Coach B has been talkin about the Snatch lately I should've knwon it was comin. Nothin left to do but lay the c*ck and balls on the table and go to work.

ON a more Serious note. I did Elizabeth today and was smoked only had a 95lb clean that i could do with good form (Figured form was more important) Anyway....can anybody else tell me at what point you can tell its time to up the weight for the girls such as Elizabeth or Isabel to where you can do them as RXed?

Preciate the help and pardon the 7th grade humor at the top

The Windows video link works for me. I downloaded realplayer to try and view the rmvb files in the demos, but a/ it didn't work and b/ it took over all my file type associations even though I specified it not to during installation. I removed it, reset my file type associations, then still had to go into the preferences in Windows Media Player to reset startup there.

If you have realplayer or any other media player, you might have developed a conflict through an automatic update.

Now, if I can just get some upper body strength ...

Sweeeeeet, I've been looking foreward to this...

thanks nadia for your help from yesterday. turns out its not a simple muscle pull but a trapped nerve running from my back up to the left side of my neck. just leaving for the physio now to receive some pain of a different kind. not self inflicted! hope it works, have not been able to sleep for 4 nights now, every position I lie down in is sheer agony.

i have just started doing the clean and only use the bar with this WOD is just doing this working enough for me or should i do some thing else

Lee do this as a form workout, add a bit extra in there to really bust in some good form, then if your really ambitious do some OHS and pull ups for in sets of 21-15-9 its what im plannin on doing :)

In case anyone was wondering we last did this WOD on 070605 or 06/05/2007

bladeboy #7

ouch! sorry to hear it is not as simple as you thought. I really feel for you, I completely understand how painful it is to lie down. The first night I had finally fallen asleep and then some idiot unloaded his gun outside our apartment. worst night ever to jump up suddenly! Anyway, hope you are feeling better soon.

I think this will turn into a form workout with light weight + a metcon WOD. Snatch is by far the hardest technically for me. =(

Hmm. Maybe I'll try squat snatches this time. Last time I did split snatches and tore my gastroc in half.

M/34/215

Three bars of Death:
Bench: 225
Deadlift: 245
Clean: 135 Time: 30:21

Next time
Bench:245
Deadlift: 275
Clean: 155

What would be the substitute for this?

Better warm the hell up on this one.

I've some troubles learning the snatch. Think I will snatch with kettlebells instead and transport my ass over to the US and Mike B so I can get my f*cking ass under the bar!

Could someone tell me what exactly Snatch 1-1-1-1-1-1-1 reps implies? Does this mean only a total of 7 snatches in all? confused, as just starting crossfit....

#18 Ian,

Yes, you are doing a total of 7 reps, but the fact that it is broken down by 1-1-1... means that you are doing max weight. If you are new to Crossfit, do a lighter weight and more reps to get the form down...or just go after it from the start if you've snatched before. Good luck.

#18,

Also, you should read the FAQ (the link is on the front page) for all the information you'll need to do subsequent WODs.

I did 24 kg kettlebell snatches instead. 2 sets x 10/10 reps.

Hi Jonas:-)

I just saw you were danish and lived in copenhagen. I am from CPH as well and I am training every day. Maybe we could train together one day. If you are interested contact me on klausvesti@yahoo.dk

Klaus:-)

Behind on posting-
Fri: (65# all)
Thruster 25
SDHP 5
Thruster 20
SDHP 10
Thruster 15
SDHP 15
Thruster 10
SDHP 20
Thruster 5
SDHP 25
Time: 18:45

Sat-Rest
Sun- Intervals

Will get to Elizabeth WOD later today
Erin

m/33/5'9"/175-[97 days since CF Columbus Ohio]

95, 115, 125, 135, 145 (Fail), 145 (Fail), 135.

I think I will need to take course on the snatch, it seems when I get to the heavier weights (for me that is) my form falls apart. Either way, 135 is personal best as of today.

Is there a cross fit in las vegas?

Today i played catch up and did saturday and sundays WOD's. Having a child born really throws a wrench in my workout schedule.
5k was a 18:40, didnt time elizabeth because of no watch and i subbed for the ring dips. No rings at my gym.

That brings me to this- if you are doing a muscle up and ring dips for reps, you are now my personal hero. I am NOT out of shape, and i picked up on crossfit about a month ago. I got ahold of some rings today and was completely and utterly humbled. My new goal is for a MU and dips for reps by the first of the year. Man, this system motivates the living crap out of me.

i guess ill just have to lay out my c*ck on the table and man up. Hooyah.

65, 75, 75, 85, 85, 95, 95

285#/43 yom

Squat Snatch 7x1: 135/145/155/165/175/185/185(some press @ end) finished w/2 sets of tech. work w/135# then 10,9,8,7,6,5,4,3,2,1 of 25# weighted BE and anchored sit ups.

Did Snatch Balance for practice 5-5-5-3-3-3-3

5x45
5x45
5x45
3x65
3x65
3x70
3x75

Major issues getting low enough on any squat-related exercise, especially when the weight is overhead. Can't get to parallel because I feel my balance going to hell. Gonna post in the forums as this issue is getting in my way all over the place.

CinVT

55/95/95/105/105/115/115

Form still looks like a clean jerk overhead squat hybrid joke.

BW 169

Back Squat-275x3x5 reps
Press-148x5,5,3

Snatch- up to 155

Post: 15/12/9
311 lb. DL
50 lb. Bar Dip
Approx 9-10 mins.

K: Snatch balance 45# X 7, practice snatch 45# X 4

Science is repeatable, measurable, and observable.
I've heard this statement before(in school, etc.). Does anyone know where it comes from?

Thanks a bunch.

Sinc, --g.

Sorry... continuing... I heard CCT Joey make this statement in his interview...

Thanks again... And, that interview demonstrates why I love Crossfit!

Sinc, --g.

p.s. CCT Joey, even though you dont ask for it, those of us who are not actively serving are thankful for your service!

Hey all!

After a week reading and watching pretty much everything this site has to offer, I've just completed my first workout! Week one, day one of the beginner's routine:

Deadlift x15, x12, x9 reps with 100lbs.

I look at your achievements and it all looks so far out of reach at the moment! But every journey begins with the first tiny steps, right?

Anyway, thanks to coach for allowing all of this knowledge to be absorbed for free, and thanks to everyone who's posted during the past weeks. Each of you, in your own way, has inspired me!

Stats:
Male, 36yrs old, 210lbs (and not a good 210lbs!)

Until tomorrow...

I liked the video and especially the comment about staying in extension too long. The third pull is where I need alot of work too. I video taped myself yesterday to watch my cleans in slow motion. Still more of a power clean with a squat added. The scoop and catch good but my elbows bent too early. I highly recommend taping yourself sometimes as a learning tool.

30/m/190

"Elizabeth"

7:45

I think this was my first time doing snatches over 65lbs

95x5
115x3
115x3
125x1
125x1
135x1
135x1
145x1, kind of ugly
145xfail
135x1

legs tired from hockey last night, 3rd pull was not happening today

Klaus -> I'm good to go, and I've sent you an e-mail :-)

28 M/5'4"/170 lb

Warm Up:

3 rounds
20 Double Unders
20 Back Extensions
12 Chin Ups w/ Leg Raise
15 HSPU's

20 45lb OHS
10 95lb OHS
5 95lb Snatch
3 115lb Snatch

WOD:

135-145(sloppy)-155(miss)-145-150-150(very sloppy)-145-145

BE BUT AGGRESSIVE!!! You got to love that statement.

First time really to do serious snatches. I know I have no business trying for a 1rm without mastering some technique work. I think this lift is about violence and balls. Violence in terms of that first pull to get the bar moving, and balls in the sense of having the courage to dive under that bar! For me that describes it pretty well.

40/m/182
after warm-up 115# x 10
tried 135#....did it 5 or 6 times..form sloppy, not dropping deep enough into a full squat, ended up partially pressing the weight..

dropped back to 95# did 2 sets of 10 overhead squats, then finished off with 7 or 8 reps of good form snatches...just worked on technique today

i dont have a bar:(..subbed with 35lb K-bells on each side.
thanx to everyone that commented back to me yesterday..youve really helped me and given me more options :)

M/34/150

55
65
75
95
105 new PR, last workout it was 75lbs
95
75

I did 3-5 reps of each to get comfortable with it before moving on to the next weight. I'm still pretty new to this lift.

95-115-115-115-115-125-125

First time ever doing Snatches with a Barbell....After a lot of practice those were my weights

Practiced the dumbbell snatch for 1/2 hr with 20lbs.

37/178/m

65-75-85-105(f)-85-85-85

Treated this (mostly) as a form workout since I'm pretty awful at this movement. Can't quite seem to get low enough fast enough.

This will be Day 6 of Crossfit for me.
Let me first start off by saying that Crossfit is the answer to all my prayers. I have been searching for years for a work out like this. I feel like I plateaued so long ago. I am obsessed with CF and will never go back to the "traditional" way of working out.

I love the looks I get in my gym by all the meatheads...if they only knew. Unfortunately I think they're too busy doing curls to take the time to read up.

Is there anyone doing CF in Buffalo?
Is the Sem in Toronto really sold out? It seems like you can still sign up in the online store?

This will be my first time doing snatches. I will be working on my form for awhile till I start with any weight.

M/23/195

Did the snatches as 7x3 technical session, slowly getting better.
Afterwards run the 5 km in 27 min.
50% sandpath 50% roadwork.
Have fun, Johan

CFWU x3 (11 p/u x3)

Worked on snatch form, 25# and 45# bars

45# to 75 by 5 of snatch and weighted pullup
three attempts at each snatch with deep squat and not all the way up on last pullup
swam last night

warmed up and a older powerlifter adjusted my form
135X3
135X3
155-too scared to go under the bar
finished off with 135X3 for the rest in order to lock in form.

full warm up, got my knees and hips moving really nice, unfortunately after liz yesturday didnt have the best of power, all and all it was great form workout.

95# x 20 WU with 3 ohs per rep.

all 7 at 155# the last couple were really rough tho. finished up with a ohs squat and back squat workout. tried some pistols but landed on my ass lots haha, i just cant get all the way down, its real sad

197#

95,115,135,145f,145f,135f,135f

Cl + Jk
135, 155, 165, 170x4

I just did 5 km walking with 21 kg on my bag as punishment for the weak training today!

M/36/216 lbs

Still new to CF, so after watching vids on the snatch, I modified the WOD into a learning workout.

warm up - 5 minute run, .6 mi
CF warm up
snatch learning movements warm up with empty bar (45 lbs)
-behind head into final snatch position x 7
-hang clean into snatch x 7
-full clean into snatch x 7

snatch with 65 lbs x 3
snatch with 85 lbs x 3
snatch with 95 lbs x 3
snatch with 100 lbs x 3
snatch with 105 lbs x 3
snatch with 115 lbs x 3
snatch with 120 lbs x 1 (approx 80% of my SAFE 1RM)

Statched 50 kg with horrible form. I Should have tried cross snatch. I practised kipping and OH squats. My poor form is due to short hamstrings (and possibly other muscles as well). When doing the OHS with a "sumo" stance it got easier. I will work my way up in weight and to a narrower stance.

Kipping is really hard for me, initiated my horizontal movement from a platform to get the feel. It eases the upward motion considerably, but I cant get right back in to the rythm straight away. Thus I restart from the platform.

sub'd Overhead Squats for Snatches

OHS
95x3
135x3
165
175
185
195
200!

Rack Support
Standing OH Lift
(Static Holds)
225
245
275
225

Snatches

BW: 178
Age: 32

CFWUx2 (Light on the dips/pullups)

1x45
1x65
1x75
1x85
1x95
1x105
1x115

Weight wasn't super heavy, but my form was the best it has ever been. I felt confident with the lift and the weight (at the upper end) was challenging but not so hard that the form began to suffer. A solid performance that I am pleased with.

DD

137,142,147,152,157(PB),162(f),162,167(f)

Videoed myself and watched form in between lifts. Much more confident now, but I still need to produce more pop in that second pull and my elbows bend early. I'd like to be in the 185 range by the end of the year. This workout took me probably over an hour and I've got no skin on the front of my thighs now.

Pre-GFWU+Burgener's+KB
Post-100 dbl unders,50 burpies,3 rope climbs in 8:20.

I decided I would do something I saw last week:

Warm up:
90 situps
15 hanging leg raises x 2

10,9,8,7,6,5,4,3,2,1
Deadlift - 185 lbs
Bench Press - 115 lbs
Clean - 135

37:23

Then a karaoke bar.

Form work with 45-95 pounds OHS, 45-95 pound Clean and Jerk, 45-85 pound Snatch (mostly hang). No bumper plates so I don't like to push it and end up dumping steel onto a way too crowded gym floor.

Then, because I had no Fran baseline, Fran as Rx'd - 8:42 with an interruption approx a minute long. Now I have two baselines because I think I could do slightly under 8:00 but I haven't proven it. I hate interruptions!

Steve
Couldn't get down into the overhead squat position. Figured out that I didn't have my grip wide enough (hands almost exactly over my shoulders). Still managed a few, with almost no squat (I think I'm going to crush this one next time).

45-65-85-95-105-115-125(f)

95 115 115 115 125(F) 125(ugly) 95. I suck at snatches...

CFWU x3 (10 reps)

Snatch--first time doing this. I have virtually no experience with any type of weightlifting.

27
37
47
57 x 4--form much worse on last two reps

But, I'm amazed I could actually get 57 pounds over my head--that's the most (by 12 pounds) I've ever been able to get past my waist!

F/58/140

M 265
65x2x3, 95x2x2, 115x2x2, 135, 155, 175(f)

all reps done from hang, need more courage to get under the bar. had 175 at my chin at the pull and was not fast enough to get under the weight.

cfwu normal
practiced form for 20 reps with bar

95,115,125,135 f, 125, then 145 with 2 25s instead of the 45 and 5s, 145

finished with 95x5 cleans and 145 split jerks 4x5 kte 4x5 45sit ups

cannot do cleans with the 45 plate on the bar, some sort of mental block

#33:

I could be wrong about precedence, but I associate repeatability, observability, and falsifiability with Karl Popper.

hope this helps...

95
105
115
125 (f)
125 (f)
125 (PR)
130 (f)

17/M/175

First Time doing Snatch so worked on form

35-45-65-65-65-65-65

My first time doing a Crossfit workout. Luckly I have a good deal of experience with the olympic lifts. Hear they quite difficult tho....

WU:
300m jog
Snatch at 135x5 + OHSQ at 135x5
Work:
155-175-195-215-235-250-255

Tried for PR at 270 after just for kicks but failed miserably

M/19/255

42yom / 146

CFWU x3 x15
WOD 1x7 Snatch
95,100,105,110,115,120,125PR

Post - Snatch Balance and additional Snatch practice with lite weight
L-Hang Pull-up 3 sets of 10
KTE 3 sets of 10

snatch 1x45,55,65,75,85,95,95, 3x75. Not getting low enough at the catch. The snatch is the souce of great frustration for me. Finished up with some tgu's, 15,20, and 25 dbs. Thanks, Coach! BW:176, Y/A:58

Well, this would be the second attempt to at learning the Snatch…Must admit, gave a half hearted attempt at least trying to accomplish some type of Snatch workout…

Couldn’t do a single set with 95# this a.m.? Had to tap out…Gave up...That was tough!

Coach: you definitely know how to find weaknesses…well this is mine! Good Job!

Will practice form and compile a workout to simulate similar muscle groups this eve…HSPU, one arm Snatch with Kettle bells (Light), OHS…Guess I will incorporate Snatch into the CFWU along with all of my other weak spots…Boy, the CFWU is going to start taking an hour by itself?

Blah, Blah, Blah, 3, 2, 1…GO!

Wayne.

f/28/106#

cfwu x 3

45-55-65-65-75(f)-70-70

finally getting the hang of the snatch! i always learn a ton from the burgener videos, thanks for sharing those.

M/34/5'10"/163

I lack the skill to perform a snatch with any significant weight. Did not really feel like form-work so I subbed the following:

Warmup: 2mi run + 20 back squats @135#
Backsquats: 225-275-275-295-305-315-315
Strict, weighted pullups: 7x3@45#

Last three backsquats were not low enough, but the weight felt good on my shoulders.

#33
I agree with #68, I think this phrase (or paraphrase) is Popper's. However, it is essentially a refinment of the classic inductive/deductive "scientific method." That, I think, can be traced back to Bacon.

37 yom 195

CFWU * 3 ( with 7 Strict form pulls, dips, and laces to bar per set all else same)

As Rx'd (sorta I really don't feel comfortable with this lift yet)

2 x 95
2 x 95
2 x 105
2 x 115
2 x 115
1 x 125
1 x 135(f)
1 x 135 (got it PR)
2 x 105
2 x 95

Form got better throughout. Then since I was down on myself I did

4 sets Tabata style

Push ups
Wall ball (18 lb md ball)
Rowing machine
Jumps On 20 inch box

got the heart going pretty good. Still kinda dissappointed with the form and strength on snatch. Watched videos 1 million times and FAQs. How long has it taken some longer time CFers to get form on some of these? Any hints?

Thanks

L

25/M/71.8Kg

35, 40, 40(f), 42.5,42.5,45 (PR), 47.5(f)

BW 127; done after CFWUx3 and Elizabeth, form/weight suffered:

50/55/55/55/55/50/50

Last time I did a couple of 60s, my PR is 65. I have a huge mental block re snatches w/o bumpers. It freaks me out pretty good I think.

I'm also havin' trouble maintaining good form with the snatch, wish i could put more weight on it.
45-55-65-85-100-115
Next time i wanna hit 135 as a personal best

133,133,138,138,143,143,148(f),148(f),148(f)

bwt-161

am-2 min sprints x 8, 30 sec rest

21/M/140

95,95,105,115,115,120,125(f),125(f),125(f)

great workout today. I really wanted to focus on my form as the full snatch as well as overhead squats are weak areas for me.
54/59/64/69/74/79/84(f)/84/88(f) - caught 88 okay but lost it coming out of the bottom. Very happy with these numbers for me.
pre: cfwu x 2, KB arm bar stretch 2x/side, bwu x 3 followed by 5 sets of snatch balance practice.
post: gaucoin's 100 dbl unders, 50 burpies, 3 rope climbs for time = 8:25
gaucoin...you got me by seconds again. You would have been impressed with my rope climbs today.

practice - OHS, snatch balance, hang power snatch, hang snatch + run with Red..at cabin

Does anyone know what a respectable weight to be snatching is? I maxed out today at 115 (21yo/m/165) but with terrible form since I've never done it before.

Just got through running my 8 year old boy through a crossfit workout. Gotta love it. He is built like Brian Urlacher, (he weighs 120#)he's in greco-roman wrestling, swimming and baseball. He absolutely HATES to run any distance over about 10 yards. Here is his workout for today:
3 rounds of:
5 honest pushups
10 jumping pullups
30 sec on tread at 5.0 mph
10 overhead throws with 12# ball
10 roman chair back extensions
He tore it up!

Tim:

135x1, 155x1, 155x1, 165x0 (f), 165x0 (f), 165x1

Ankle started to twinge after the last pull so I just walked away and worked on freestanding HSPUs.

Not worth ripping my calf again (20lbs. to a 100% bodyweight snatch, which is my goal for the lift).

40 yof, 148lbs

No jerks for me today. The gym is always heaving on a Monday so I opted for another run outdoors, 5k again. 32:30 - 1:30 faster than Saturday's run.

Did some Firefighter Combat Challenge training first (ran the tower with hose load, hoisted hose, etc.).

Snatch:

175/M/35

95# x 7 - kept the weight light and worked on form.

Nadia Shatila: Um, maybe you want to think about getting a new crib? John Messano: If you're not going to run the play the Coach sends in, you got to score. Nice work! Tim Hamilton: Your kid is 8 and 120#? Dang, what are you feeding him? He'll need an agent soon. Keep me in mind.

I've been fighting a virus since Friday so I thought I'd give Elizabeth a go today. I was spent just doing the CFWU so I decided I'd do some light work with snatches and work on the 3 pulls. Narrowed my stance and my grip on the snatch and surprisingly felt a lot more powerful and stable. Shoulders felt good so I did OHS with 105.

Practiced snatches with 95 and 105. Got light headed and dizzy a few times so didn't risk going any higher.

29/M/180

95,115,125,130,135,135,140

Curiousity killed the cat... or ask a stupid question... I think one of these was explained in a recent video, but what do some of the TLA's stand for in some of the logins/aliases around here. For instance CCT, OPT, AFT, ...

TIA

I cruised the FAQ'a and scaled down Isabel

30# DB Snatch in 2:49 (I focused on keeping my back in proper form & alignment). I am new to Olympic Lifts. The Crossfit community really motivates--I would've blown this WOD off and done something easy if not for y'all.

Thank you Crossfit

Yea I know he weighs more than some adults. By every chart he's overweight, but he's active, athletic, and well-coordinated. He made the all stars on his baseball team. He does love to eat! What can I say...genetics from his mother's side. He actually went to state level competition in the 50 meter breaststroke. Go figure...he looks like a little linebacker.

Struggled due to my O-Lift weakness and not scaling (as I should have) last night.

A couple warm up sets then:

115
135 (f)
135 (f)
125 (f)
115, 115, 115, 115, 115, 115.

Post, some ring push ups and some muscle up attempts. Oh, so close. I might try again later tonight.

JWB #94,
Off the top of my head:

CCT= combat controller(Air Force special forces)
OPT= optimum performance training
AFT= advanced force training

#86

Snatching BW is a respectable and reasonable goal for a Crossfitter. It is an important milestone for an aspiring O-lifter, but is usually accomplished relatively early in a career. Good luck!

Holy smokers, Trevor, I can't believe you caved and did my post workout workout! Nice work, homie.

I am so lame. What is the proper steps to go thru to learn snatch? I tried doing them with no bar, but the real problem seems to be balance in overhead squats. so did overhead squats with 95lbs but still leaning too far forward onto toes. should i start somewhere else?
thanks in advance!

Neil(50) & Ellie(52)

Neil

Snatch singles

1 X 35 kgs
1 x 37.5 kgs
1 X 40 kgs
1 X 42.5 kgs PR
1 X 45 kgs PR
1 x 47.5 kgs PR
2 failed atempts @ 50 kgs

1000mtrs row + KBS 20 kgs X 21 + push ups X 21
750 mtrs row + KBS X 21 + Push ups X 21
500 mtrs row + KBS X21 + Push ups X 21

15.55

Ellie

Run 1 mlie + KBS 12 kgs X 21 + Push ups X 21 + Floor wipers X 21
Run 3/4 mile + as above
Run 1/2 mile + as above

26.30

Hang power snatch practice

7 X 3 X 20 kgs

Have a good one.

Neilfit.

32 yom/185
95/135/140/150/150/155/160
finished with DL 3x3@365 supersetted with 24kg ladder presses and then 3x5@135 OHS

29yo M 170lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. Snatch stick x 10, 45lbs x 10.

Snatch
55lbs x 1-1-fail,1-1-1-1-1
Rest 2 minutes per set
Foam roll after
C.O.C. T x 10 - #1 x 10-10

I read an old article by Coach about first learning the basics, so I did 20 snatches with just the bar then practiced with 5 x 5 (using 95#,100#,105#) OHS to ensure my form was good on the OHS. I need to get to a certification...

"Victory goes to the one who has no thought of himself."
- Shinkage School of Swordsmanship

Comments: Stayed at the moderate difficulty range for this WOD. Set goal for next time to start at 125 lbs and move to 135 lbs.

Snatch (7 reps)

1-95 lbs easy
1-95 lbs easy
1-105 lbs easy
1-115 lbs moderate
1-125lbs moderate
1-125lbs moderate
1- 125lbs moderate
Tips & Warnings from the web on the snatch lift:
• The key to this lift is in the quick "flip" when the bar reaches shoulder height. A fast lifter who can get under the bar is in good position to lift the weight.
• Make sure you feel comfortable before you lift. That's half the battle.
• This is a very difficult procedure, so be sure to use the proper technique.
• Attempt this lift only with proper supervision.
• Lift only weights that are within your capabilities.

"Elizabeth"

21-15-9 reps of:
Clean 65 pounds
Asst dips (63-45-27 reps)

Less asst but overall pretty slow day at the gym.
Time= 18:29, June this was 15:31

I find I have times of really great workouts, and times I am kinda dragging. Could be a combination of poor sleep and not feeling well this am. Or that I needed a kick in the pants! :)
Erin

Yeah G. I figured I also needed to work on those things and especially the rope climb when I'm not fresh. I was shocked when I stopped the watch and saw my time then pissed that I didn't suck it up somewhere along the lines.

first attempt at snatch. kept it light as i was working out at my house and could not bail.

7 rounds of 3x75#

need to get lower on the catch, but form was coming along.

44/176

Ended at 132, didn't have it tonight. Looking forward to a rest day.

105/105/115/115/125(f)/125(f)/95x3

Finished with some 95# press/push press/push jerks,and knees to elbows.

135, 155(f), 155(f), 145, 150, 150, 150
newbie @ crossfit... what should rest b/n sets look like... i was @ 2min... any help would be appreciated. Thanks. Oh yeah, cool website too

115x1x7
1 min rest
Not feeling it today.
Need to work on getting down quicker.

Mostly power snatches.

85, 105, 115, 115, 125f, 105, 105

Followed by handstand and overhead squat practice.

I will call my workout for today "TIRSA" for Things I Really Suck At.

I couldn't do the snatches properly so I spend some time working on a couple of exercises that need some attention with me.

30-50 overhead squats with PVC pipe
30-50 failed attempts at double-unders

I would have tried to do HSPU's but working on strict form/execution for those two exercises was enough to keep me occupied.

Thanks, Coach for the "Work at what you suck at" that plays over and over in my head. I definitely would have NEVER spent a workout day like I did today without that in mind.

Has anyone isolated and worked on the third pull using a bar set at(and not moving from) "catch height" and repeatedly getting under it either "but aggressively" or "butt aggressively?" I'm a fan of breaking down complex movements into simpler steps, and this seems like a potentially helpful one.

I've only done kb snatches before, so I think my form was pretty hideous.
65
85
95
95
105 (ugly)
105
115 (ugly)

CFWU X 3, subbed 400 meter run for overhead squat. Burgener warmup X 2.

Overhead squats:
45lbs X 5
65lbs X 5
95lbs X 5

The overhead squat balances me for the snatch. So...WOD: 95lb snatch X 7.

I stuck with 95lbs. and worked on form and mental concentration. The videos are extremely helpful!

Thanks Mike. Thanks Coach.

Did Hang Power Snatch instead of full Snatch
115/1
125/1
135/1
145/1
155/1
160/1
165/1

Did Hang PS instead of full lift
115/1
125/1
135/1
145/1
155/1
160/1
165/1

How are exercises put together, with weight reps etc?

31/M/190lbs
5km on concept 2 rower 19:25
20 reps snatch 45lbs bar to practice motion.
Any suggestions or tips on perfecting form for the snatch?

Still a day behind on the CrossFit schedule, so I did Elizabeth today.

Scaled due to lack of rings and such.

Round 1: 21 cleans (65 lbs.), 32 bar dips
Round 2: 15 cleans ", 25 dips
Round 3: 9 cleans (75 lbs.), 15 bar dips

Time: 17 minutes or so since I left my watch at home

I am starting to see what all these dips are for. I mean, when I get rings, I guess, I'd like to, it's just I don't have much money to spend, I know I can make some out of PVC, anyway, my point is, I can see the benefits of these calisthenic moves. I am starting to perhaps see what Mr. Glassman's point is. I am still unsure about the proper form for my Olympic lifts, and I am trying to think of ways to learn better, beyond reading about it. One day perhaps, I'll attend a seminar, or even just a CF facility near Baltimore. Anyway, thanks again CrossFit for helping me to regain my youthful exuberance.

It seems like there are a lot of people skipping out on the snatches and subbing something else. I wonder if it's for lack of equipment/location or if people are intimidated. The snatch does intimidate me, but I'm slowly working up. This is my third time doing snatches.

m/27/165
75-85-95-95-95-105-105-105 lbs

Before this, 75 was the most I had ever snatched, though it wasn't really a 1RM since I'm still learning the technique.

m22 and way overweight @ 295

first time doing snatches and it was ugly.
I practiced with 45x10 and moved on to

55x2, 60x1, 70x1, 85x1, 100x2, 110x1, 115x1, 125x1, (130x2, 135x3 these were REALLY UGLY)

also going to jog 3k tonight when the sun goes down. Its Florida and its HOT.

Even though i'm only 15 is it a bad thing that i only got up to 115 today and i weigh 198?

A little out of order due to work. Did 5K today, if only to suck it up and do the stuff of weakness.

29:07, TM PR by 1:03

I don't think I've ever been quite so ambivalent about a PR; it's STILL running.

Will so snatch of some sort tomorrow.

M/26/200

cfwu x3

95
115
145
145
145
145
145

25yoM/6'0/220

Warmed up with Fran
21-15-9
95lb thrusters and PU
3:05

Snatch
95, 105, 115, 125, 135, 145, 155
last rep wasn't a clean catch

Snatch
7 x 1 x 120

I was in a hurry today, I had an 8am class and the gym opens at 6:30...

2 x CFWU (15(broomstick),10s,10,10,5,5)

Snatch
3x30 (~2' rest)
3x35
3x40
3x45
3x45
1x50(f, too scared to get under the bar)
5x40

Should really have worked on form and OHS before going to singles.

For the next snatch day I do something like 5 reps of combo snatch (working on getting as low as possible on the catch) and 3 OHS with around 30kg

Done after a long drive home from StL (and after having my car window smashed out by an idiot who stole $2 in quarters and my garage door opener - what a pathetic thief)....

6 minute 52# jerk set - 15L/15R. Hand switch at 3 minutes. Worked and maintained elbow into hip with both heels on the floor and my hand deeper into the handle per Catherine's suggestion.

6 minute 52# TSC pullup set - 28 dead hang, no kip throat touching bar pullups. 5 solid continuous reps out of the gate, probably good for seven. Breaks as needed during the time frame until 6 minutes was finished.

4 minute double 36# jerk set - 20 reps. Same focus as 52# jerk set.

4 minute 36# TSC pullup set - 23 reps.

No rest between any of the sets.

7x1 55# bb squat snatch sets

New to Olympic weightlifting exercises and feel like I'm going to fold like an accordion on the overhead squat portion of the snatch.

Apart from the resources available on the crossfit website, does anyone know of any good snatch instruction on the web or have any sound advice on how to progress and learn this motion? I basically worked today on additional OHS since it's such a weak exercise for me but would love any other tips!

Just did the bar today, getting a good feel for the snatch

and a few jumping bar muscle ups. Shoulders hurt like hell

#133 R.Fox,

Just a few of the websites out there on Olympic weightlifting:

http://www.exrx.net/Lists/PowerExercises.html
http://tomgorman.moonfruit.com/
http://www.aceathlete.com/hatch/video.htm

Good Luck and Keep us posted!

John West

bw-199

wu
benchpress, pullup, goodmornings, squats, front squats, overhead squats, power snatch and split snatch

wod
Split Snatch
1x115
1x115
1x125
1x125
1x135
1x135
1x135

Without some serious coaching, I just can't seem to catch the snatch in a deep squat position. I don't have the flexibility or technique and I have a weak overhead squat that I'm working on.

Coach and/or Crossfitters,

Is it frowned upon to do the split snatch when technique and practice time are hindering the squat snatch. I know we should practice what we aren't good at, but with the split snatch at least I'm lifting a some pounds from the ground to over my head.

MC

90#-95#-100#-120#-130#-135#-140#

Warmed up with 80#-80#-85#

First time doing a snatch. Worked more on form than weight. Found it difficult squatting under the bar and locking the elbows quick enough. Tend to press the arms into position the last inch or two. Gotta keep practicing.

28/f/154#

Last time I did snatch singles, I kept forgetting to squat. I got the bar over my head, but I'd either curtsy or just stand there. So between then and now, I worked on my form.

Today, I warmed up with a broomstick, 15# bar, and 35# bar. Everything seemed great. Then I snatched my 45# warmup and fell on my prat when I tried to stand up. Tried again. Same result.

I realized I hadn't worked heavy overhead squats in, well, forever. And that was my problem. I just wasn't used to balancing an Olympic bar all the way down and up.

Thus, I did 7 OHS singles today.

45, 45, 45, 45, 50, 45, 45

K-
WU Snatch 35lb x 10
45-45-45-55-55 more like a power snatch, 55 more like a power snatch, 55-45

N-
WU Snatch 35lb x 6
45-45-45-55 feet too wide, 55F-55 bad form, 45

L-
WU Snatch 35lb x 6
45-35-45-45 feet too wide, 55F-45-45-45

J-
WU 65lb x 10 x 2
95-135 feet too wide-135-145 power snatch-135 legs too wide, 135 legs too wide, 115 (problem is form not wieght, need to stretch more)
3 more with 45 lb bar only for form

Kate

bw 163 age 38
snatch
45x3,65x3,75x1,89x2,99f,99 got it.
row 1000 meters

Did you ever have one of those days when the plan comes together for you? Ala' Hannibal Smith in every episode of The A-Team?

WOD:
Snatch
1-1-1-1-1-1-1

First I read this:
http://www.crossfit.com/cf-info/Burgener_Seminar_CFN.pdf

Then I did I modified CFWU:
5 min bike
3 X (5 pull-ups, 10 dips, 10 back ext., 15 sit-ups)

Then:
Burgener Warm Up
2 x w/PVC
2 x w/empty bar

Then Snatch Skill Progression:
3x3 OHS w/empty bar
3x3 Heaving Snatch Balance w/empty bar
3x Hang Snatch
3x Hang Snatch from above the knee
3x Hang Snatch from below knee

Then, Snatch:
65
85
95
105 X
105
110 (PR)
115X
115 (PR, I snuck this one in b/c I barely missed the one before)

I know these aren't huge numbers for some on this board, but I'm pumped about my form work and progression. The numbers will only go up from here. Thanks to Coaches B and G for their work.

John West

Fun one today. Got a late start, feeling a little lazy, but thought of CCTJoey's "Fitness for the alpha male" and realized I better buck up, if I was going to be throwing weight over my head.

CFWUx2, GHD-situps and 45# OHS. The weighted OHS have become part of my regular w/u and it really helped today. I was doing snatch balances and light weight when Isabelle was last around but going to a 1RM snatch felt like a logical progression tonight. Still not a ton of weight, but it's getting better.

65-85-105(ugly)-105-115-125(f)-125(f)-85x5

Got down good on that first failure, but lost it coming out of the hole, for my first full on weight dump of my short CF career. I was pissed, b/c I managed the tricky part of the lift and then lost it on the familiar part. Second failure was ugly. Looking forward to the next go round.

bw - 198.5
65 - 85 - 95 - 105 (failed) - 105 - 105 - 105

Bwt: 132

125
125
135
135
145
155 (fail)
155

Bwt: 132

125
125
135
135
145
150 (fail)
150 (pr)

Sorry for the double post, but it was 150, not 155, hopefully next time

BW 70kg
50kg 1
55kg 1
60kg 1
62.5kg 1
62.5kg F,F,F
stoped, 2mins to 3min Rest still coped the F
55kg 1
57.5kg 1
60kg 1
57.5kg 1
Could not get the timing down to get under the bar.

28/F/110#

snatch WOD

45-50-50-55-55-60-65(f)-65(PR)

pre: 3 mile interval run on TM +Burgener WUx2 + snatch transfer skills+ Elizabeth

Elizabeth: 7:04 (PR)
65# squat cleans
25# assisted ring dips

could have gone heavier on the snatch, but no safe option for bailing out at my gym. Also probably should have done snatches before Liz, but just wanted to get her out of the way. I do have to say I watched a few cleans in the mirror and they feel/look a lot better since attending the Burgener clinic a few weeks ago. Snatch still needs some work, but definitely improved from last time.

Did Elizabeth 8:49
That was rough.

Worked on snatches on Friday for a couple hours.
Biggest Snatch was 75 kg (165 lbs) Missed it a couple times though.

5'3" 155

27/m/205
CFWUx3
used this for practice of snatch form more than anything.
used these weights with decent form:
95
105
115
125
135 ugly
135 still ugly
125

2x1x95, 5x1x105
Form was not good

In the a.m. did Warm up of 3 miles 7:55 first half and 7:54 second half. Very warm 85 degree. Then did WOD. max out at 105. I lost about 5 pounds sweating from the Florida humidity. Spent most of my time working on form which basicly sucked. Evening lifted heavy of chest and arms. Will try harder tomorrow. Suck it up.

41
205#
15 min bike
15 min c2 row
3/4 mi run w/ 20#
300 jump rope w/ 20#
CFWU X 3
WOD - Snatches x 1
95
115
135
145
150
155
160
I suck at overhead stuff!

Over the day:
Rowed 4 rounds of 4/3 min intervals on c2.
Ran 1.5 miles on treadmill.
Snatches: 84,106,117,128(f),128,139(f&ugly)
Dropped back to 106 and worked form (new lift for me). Did some overhead squats.

28/m/175

75-85-95-105f-105-115-125f

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/145

WOD: "Technique Day"

1. 3x shrugs @ 45#
3x high pulls @ 45#
3x pull and catch @ 45#
3x OH drop and balance @ 45#
3x Power snatches @ 45#
2. 3 Hang power snatches @ 95#
3. 3 Hang power snatches @ 115#
4. 2 Hang snatches @ 115#
5. 2 snatches @ 115#
6. 2 snatches @ 135#
7. 3 FULL snatches @ 95#
8. 3 FULL snatches @ 95#

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

27/M/190
95
115
125
135
135
135
155
I've found my new favorite lift...

27/M/190
95
115
125
135
135
135
155
I've found my new favorite lift...

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@

Rx'd and ugly, egads...

95
105
115
115
125
130
130
^^^^^^^^^^^^^^^^^^^^^^^^

42yo/175#/m

Olympic lift impaired!

115x f
115x 1
115x 3 (no deep squat)
45x 15
95x 10
115x 3 better squat
115x3 (not good form)

added some kettlebell cross snatches and ring pullups...

WU
.5 mi.walk on treadmill and stretch
Oly bar Snatch x 10
WOD
85/95/115(fail)/105/105/115/105

Haven't done snatches in awhile...

27/F/115

25
30
35
40
45
50
55

Probably could have done more but didnt want to push it today!

Since I'm not comfortable snatching as a workout, I did 7X3 cleans.

7x3@95
1@105 (tried another and dropped it.)

The advice from the message boards was great...and the slide show demonstrating when to move the arms was really helpful too.

Spent about 10 minutes practicing snatching with just the bar. At first I was swinging the bar over my head and predictably spent a lot of time on by butt. Making a nice, straight upward motion was challenging, but I'm getting there. I'll have to rewatch those videos and try again...

Elizabeth a t 7:30 AM, this workout at 3 PM.
42yo/178#

120/125f/125f/125/130/135f/135f

I hit full butt to ankles overhead squat on all lifts or I didn't count them. I actually got the last 135# as a power snatch.... so close to being a legit full snatch!

34yo/215

as rx'd:

95/105/115/135/135/135(failed)/135

35kg plus unknown bar weight

95-95-95(f)-95-115-115(f)-115 lbs

Not to comfortable with the tech for the snatch.
95
115
115
115
125
125
125
Set 5 and 6 felt good thought I coud go up in weight then 7 was poor. WOD @ 203 First day on E218

40/11.2/80.4kg
Maxed out at 55kg, equal PR. Tried 57.5kg a couple of times, but without success. Need to get the bar further behind my head when dropping.

Age 51/BW 245# Snatches 7x1 (65/75/85/85/95/105/115), first set @ 85# didn't feel right; second did, so I continued to increase. Finished off with OHS 20 @ 75# and some SA shoulder work 15/9/6 @ 35# bar.

50/195

95-115-135f-135f-135f-125-125-115-115-115
So close on 135, got to keep practicing.
Post wod; 5 jumping muscle-ups

Man o man can u believe it. it was a civic hoilday and every SINGLE GYM WAS CLOSED. I felt so sad as this was my first crossfit ever missed. guess there isn't a rest day

M/45/145

Shrugs for WU
Burgener WU
FS 5x95lbs
OHS 5x95lbs
Snatch WU and practice
95lbs 1-1-1 WU
95lbs 3-3-1-1 WU
105lbs WU seemed easy so added weight
115(f) it still seemed easy - just needed balance. I was catching the bar too far forward.
115 PR
115(f)x2
115
115(f)
115
115(f)
115
115(f)
115
115(f)
115
115
I did these on the lawn do I could bail with impunity.
I like doing these and felt I could do more. I wasn't quitting until I got 7 good ones. When form was on then the bar seemed to rocket up overhead and drag me along with it. Thanks for the videos - they help.
The bar went up fast when I recited the mantra, "VIOLENT extension against the ground."

Tracey got it on these too.
F/42/118
CFWU
Burgener WU
Her first time but she did very well.
45lbs WU
OHS for WU
then Snatches
50-55-60-65-65-70(f)-70-70

bar only - working on form

Had no object good for snatching, so did 50 burpees instead. I hate burpees something awful, especially at 8000 feet.

33M / 187# / WOD #153 / CFT 825

CFWU

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

135, 135, 135, 135(f), 95, 105, 125, 135 (babying the plates too much...next project is lifting platform)

post: 500 jumpropes, as fast as possible

M/45/145

Shrugs for WU
Burgener WU
FS 5x95lbs
OHS 5x95lbs
Snatch WU and practice
95lbs 1-1-1 WU
95lbs 3-3-1-1 WU
105lbs WU seemed easy so added weight
115(f) it still seemed easy - just needed balance. I was catching the bar too far forward.
115 PR
115(f)x2
115
115(f)
115
115(f)
115
115(f)
115
115(f)
115
115
I did these on the lawn do I could bail with impunity.
I like doing these and felt I could do more. I wasn't quitting until I got 7 good ones. When form was on then the bar seemed to rocket up overhead and drag me along with it. Thanks for the videos - they help.
The bar went up fast when I recited the mantra, "VIOLENT extension against the ground."

Tracey got it on these too.
F/42/118
CFWU
Burgener WU
Her first time but she did very well.
45lbs WU
OHS for WU
then Snatches
50-55-60-65-65-70(f)-70-70

M 34/170

worked on form, these weren't great

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

MDMDMDMDMDMDMDMDMDMDMDMDMDMDMD
95
115
135
145 PR
145 PR BUT MESSY
145 FAILED

M34/89kg

20kg*5
20kg*5
20kg*5
20kg*5
20kg*5

m/195#/23yrs

5x5 snatch 95#

5 rounds:
10 OHS 95#
10 Strict Pull ups

23/m/170

Snatch: 95, 105, 115, 125, 135, 145, 145

First time doing snatches in about 5 years, so didn't know where to start. Better next time.

bwt: 170
Pre: cfwu x 2, burgener wu x 2
WOD:up to 120, failed 125.
this lift is all form, weight felt light, landing with the weight in the proper overhead position was difficult.
post: 100 double unders, 50 burpees, 6:32.

Modified CFWU x 2
10 sec x samson stretch
5 x 45# OHS
15 x sit-up
10 x back-extension
10 x pull-ups

CrossFit WOD from:
Monday 070806
Snatch 1-1-1-1-1-1-1 reps

Warm-up
2 x 45#

Work Sets
1 x 45#
1 x 55# (PR)
1 x 65# (PR)
1 x 75#
1 x 75# (PR)
1 x 80#
1 x 80# (PR)

45 m 199 ( first time under 200 since college wrestling)

115,135,145, 150, 155, 135, 135

95, 95, 95, 115, 115(f), 115 (ridiculous form), 95, 95.

Form sucks.

Hi All

Am new to crossfit and just starting by getting into the WOD's each day. Signed up to the journal to help. Wondering the Snatch 1-1-1-1-1-1-1-1.how is that performed? What i mean is how many do you do?Thanks in advance.

41yo/f/165
CFWUx3 sans dips
Elizabeth
clean#65
dips on weight assited
7:07

125
145
165
185
205
225 F
210 F

23/M/175#

kept weight light and focused on form, need lots of technical work here - 65,65,65,75,75,85,85.

added 5x1 OHS as well - 85,95,105,115,125

me: 155-165-175-175-175-185-185
dan: hurt back, taking day off

50
55
60
60
60
60
60

All of the 60's were ugly. Not a legal snatch. Still have the problem of dropping under the bar.

29/m/152#

Not enough experience or confidence to do the snatch without hurting myself, so, instead...

2 mile warm-up on treadmill in 13:48.
20 minutes of stretching.
5 sets of the following in 20 minutes:
clean 65 pounds - 7 reps
pull-ups - 5 reps
Finish off with 2 mile run on treadmill in 14:40.

I started off doing 95 pound cleans and 10 reps, but that was too much for me. So, I scaled back.

26yom/175

95
115
125 (fail)
125 (awful form)
125 (nailed it)
135 (fail)
135 (fail)

Not a good day for me, but at least I found where my limits were.

45-95-135-125-135-135-135
I think my form may have left much to be desired.

28yo, 5'11", 170lbs

Warmup with 95lbs

105
115
125
135 (old record)
145 (failure coming up from squat, off balance)
145
145
145

The last ones after the failure were pretty solid. I ended up jumping a lot more dynamically as I got comfortable with it. Still going to a McGym where I can't drop weights, though. I'd be pushing myself more if I knew I could bail safely. I do feel like I can get 155 next time.

25/f/130#

breakfast: run 47 minutes = 6.1 miles

Burg warm-up x2, hang snatch @ bb x 5
WOD:
45
65
75
75 (almost lost it forward)
65
65
75
and a few more for form's sake 5 x 65

felt nervous doin these in my gym where droppin the weights is a no-no.

95-95-95-95-95-95-95

28 yom 220#

95 x 3
115 x 3
135 x 3
155 x 2 probably my best set for form
165
165
165
165

4 Mile Run
29:55
then Snatch 1 X 7
75 X 1
85 X 2
90 X 1
95 X 3

32/m/190

95
115
135
155
165 (f)
165 (f)
165 form was ugly but I completed the extension and hold.

Barbell warm-ups for form practice, still learning
115, 125, 125, 115, 115, 115, 115

37 yom, 175

26/m 6'6 230lbs
finally getting close to back to speed again after having to take a couple weeks off for work travel and to let my left shoulder heal up some. My Form sucks on this movement and it's hard on my shoulder probably due to that so i kept it light and tried to improve my poor form.
cfwuX3
7x115.

M/31/197

CFWUx2

95# hang snatch
135, 145, 155 (f), 155 (f, got it up but SO ugly), 145, 135, 135, 135
pulling myself under to a full squat is not happening right now. Thought I'd do better with the recent Isabel as rxed, but no.

Jeff-@ work
131-151-161-171(f)-151-161-171-176(f)

65
85
95
105
105
105
105
worked form with some weight form stinks and i truly believe these olympic lifts need constant coaching

"Filthy 50" on 08/07/07.

Was feeling froggy so I revisited this one.
50 Box Jumps (24" Box)
50 Jumping Pullups
50 Kettlebell Swings (1 pood)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45lb Bar)
50 Back Extensions (On a real GHD for a change)
50 Barbell Thrusters (Instead of wall ball)
50 Burpees
50 Double Unders

My time was 37:55. Charlie's time was 47:05 (His first time with this monster)

I was 4 minutes off my best time, but this was the first time I had a GHD for the back extensions and they were fairly slow.

I love this workout.

DD

Age 35
BW 145#

As rx'd:

95
100
105
110
105
105
105

My first meeting with the snatch: post Elizabeth, been running behind. Form work: broomstick x 10
O-Bar x 10
65 lbs x 7
Lockout in shoulders I found to be what made or broke each rep.

35/m/165
Trying to learn the lift...
Snatch Practice - 7 rounds of:
Press Snatch Bal 3 reps, Press Snatch 3 reps, Power Snatch 3 reps
45#-45-46-65-65-65-85

Snatch 1-1-1-1-1-1-1 reps
65#-65-75f-85-85-85-95 (3 of the last 4 were more like power snatches, confidence lacking, not aggressive)

Row 2K - 8:35 167 Watts Power Ratio 1.00

M/30/200

Warm-Up - row 1km, 5x5 Squat - 185#

Snatch WOD:
80-90-100-110-120(ugly)-110-100

Then did some OHS w/ 80# for practice...

Then did yesterday's Elizabeth WOD.

ouch.

55/65/75/85/90/95/105

charity-
combined these with Elizabeth didn't get to max effort worked on form
47#x5
69#x3
69#x5

34/m/217

first time with snatch....

did a lot of 'form sets' with 65 pounds...
then 95, 105, 115, 125, 125, 135, 145 not sure if form was great...if i went low enough??

then I did 5 sets of 3 at 115 working on form...

135x1
145x6

47/M/153. Day behind.

Burgener W/U with broomstick/20# bar/45# bar
Snatch balance with broomstick/20#/45# x 5 reps each
Hang squat snatch with broomstick/20#/45# x 5 reps each

65/65/75/75/85/85/85

cfwux3
65x3 w/u
85,95,105,115f,105,95,95
95#ohs x 10
next time do ohs for w/u
what I lack in athleticism, i make up for in slowness

CFWU 3x15

45(6)
65 (3)x2
85 (2)x3

Form awful

extra--ohs 3x6 (45#)/pullups L 3x10/ pullup twists 3x6

1-95
2-115
3-115
4-125
5-135
6-145 dropped
7-145 PR
Need to strart heavier next time
TTTTTTTTTTTTTTTTTTTTT

38/m/196#

First real attempt with any amount of weight (other than broomhandle) with snatches, but after watching the 5 part intro to the snatch with Coach B, I had to give it a burst:

90# X 10 reps
110# X 5 (had to bail due to tight shoulders, then lost my nerve)
70# X 10, just to get back on the horse

Definitely need to practice WAAAYYYY more at lower weight before I move up to 60-75% (and then beyond) of BW.

AL

45 x 3
65 x 3
85 x 3
85 x 3
95 x 1
95 x 1
95 x 1 (ugly)

45 x 10

135
135
135
145
145
155
155

Really worked on form today; it's still very iffy on this foreign movement. I can heave the weight straight up pretty well, but I find I'm not getting under it low enough. It's like the weight is so light that I don't have to drop very low. Yet when I add weight, I find myself pressing the weight, not snatching it. On my last two sets, my form was totally unacceptable.

Next time, aim to violently explode that weight upward, and get down low under it.

Worked on form: 20 x with 95 lbs.

back... legs sore
benched 5,4,3,2,1
185,205,225,245,275

35/M/180
CFWU
WOD as Rx'd
80lbs X 4 WU
85lbs X 4 WU
95lbs X 3 WU
100lbs
105lbs
110lbs
115lbs
120lbs
125lbs
135lbs
Worked on HSPU's after

snatch 135
pull ups x100 (6:30)

Have to admit, the snatch is my ugliest lift... I suck at it! But, I set up the video and worked on it till it looked half decent then attempted this...

75, 80, 85, 90, 95, 105 (lost the bar somewhere in the extension, I think I tried to pull it above my head, Coach B would have been disappointed) then a successful 105 (got under the bar aggresively), then got a 115...

I think I'll work on this once a week now...

55, 75, 95, 115, 125 (standing snatch?), 125, 125. no squat on 125s. ugly form. 15 min ellip wu 17/17. ran mile after 5.5 & 7.5 mph.

As rxd.
115-120-125-130-135-140-145(pr)

165# male, 28yr, 5'9"

144lbs/30yoa

45x1
65x1
85x1 (bad form)
85x1 (better form)
95x1
105x1 (bad form)
105xF

I really need to practice these, as they are fun but difficult.

warmed up with the bar
95 x 4 sets
115 x 3 sets

Age: 37
B.W: 156
wod: up to 145 lbs. as rx'd

Hot in the garage tonight... 87deg.
CFWU x 1
Burg. WU x 1
95 as WU
====
125 ties pr
135 F
130 PR
132 PR
135 F - OK, I'm convinced I can't get 135.
125
130

Form is dreadful. Still having a hard time getting low under the bar.

45x5/45x5/45x5/45x5/45x5/45x5/45x5

I'll have to keep practicing

Snatch
65-75-95f-80-80-80-80-80

M44/235#

CFWUx3
Snatches
135,145,145(f),135,135,145,145
More like power snatches - not getting below parallel. Needs work.

42yo/175#/5'10"/m

warm up then...

205 3
245 3
255 3
275 2
255 3
255 3
255 2

(in 110 f garage)

28/m/208

65
95
115
125
135
145f
140

80
90
100
110
115
115

age 17 bw 170

65/75/85/95/105/115/115(f 2x)
took a while to get balance and lockout elbows on last few sets

clarification: should read 110/115(f 2x)

CFWU X 3

WOD
95
105
115
115
105
105
105

This was a very difficult movement for me, I have problems with getting under the bar. I did light weight even though I know I could get more with a bit sloppier form. Just trying not to hurt myself.

43/m/168

150
155
160
160
160, fail
160
165,fail
165,fail

still a PR, amazing how unexplosive you feel adding just 5 more pounds, the proverbial wall.

Both of us worked on form and balance rather than one rep max..

56/M/188 5x stick, 5x22, 5x45, 5x65, 3x75, 3x95, 5x65

46/F/125 2x stick, 2x22, 5x32, 5x42, 5x42, 2x42, 2x42

105 110 115 125f 125 125f 115x4

M/181#

63k-65k-67k-69k-72k-74k

(that's 162#... a PR by 8#'s in one month)

m/26/180

40/48/53/60/60/68/76(f)/72

16yrs, 155lbs, 5'8

Snatches are way harder than cleans and this is only the second time i have tried them. I need to land in a much lower squat position.

warmup 45lbsx5

85
90
95
105 looked ugly
105 good so added weight
115 looked ugly again
115 better but my arms werent quite fully extended

85,95,105,115,115,115,115

F/30/116lbs
cfwu- 10 pu&dips instead of 15
30 & 40lbs. did 7 reps of 3 or 4.
Still trying to goes easy while shoulder muscle heals.

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

5 min rope skipping + CFWU

Used this as technique training, since I can't snat well yet. Did about a 100 with 30KG.

Finished with some free handstand practices..

44, 54, 59, 68, 68, 68, 73, 78

Age 35
BW 182

CFWU 2x15

Worlds worst snatch form!
45,65,85,95,115,125(f),115,95

115-125-135-145-150 fail- 135-135

age 39
bw 188

cfwu x 3 x 10reps

65, 85, 95, 95, 115, 115, 125(more of a power snatch on this one.

finished with 3 sets of 3 @ 65# to work on form

30/M/200

Bike to gym

CFWU x 3

115
135
140
145
150
155
160

Felt great - Coach Burgener video clips help a lot

2K row warmup in about 8:30

45# wu
65 x 3
75 x 3
85 x 2
95
105
105
115

32/M/5'9"/198

CFWU x 2

Warmup: 95, 105, 105, 105

115
115
115
115
115
125
125

Generally worked on form

35m/152/67"

45
55
65
75
85
95
105 (poor form)

M/34/170
135
135
145
155f
155
155
135

(done 8/7/07)
105(ugly),105(better),110(good),115(ok),115(f-too slow),115(good),125(good),135(good & a PR)
Got into a groove at the end. Form needs plenty of work, but enjoyed these quite a bit.

95# x1 7x

M/48/5'10"/171

Snatch 1-1-1-1-1-1-1

1X 45
1X 65
1X 95
1X115
1X135 miss
1X135 miss
1X135 miss

115/120/125/130/135/135/140F/140power

1-3 45 lbs. good
4-5 65 lbs. good
6 75 lbs. good
7 85 lbs. fail

Went from 95# to 105#
Did numerous sets, but couldn't break the 105# threshold.
My form got better as I did them, but still not too good.

m/23/255

1-95
2-115
3-125
4-135
5-135
6-145 ugly
7-145 fail

did snatch practice (balance, power and full snatch). only got up to 45# snatch as i was having trouble getting into the squat.

practiced dips, clsoe to getting a full depth dip!

Any cross fitters on the Big Island of Hawaii? I would love a workout buddy - my meathead boyfriend doesnt get it and would rather spend hours doing his leg presses and hamstring curls

40,40,45,45,47.5(p),47.5 kgs

all power snatches - do not have confidence to sink into the hole yet...