there goes my theory on not learning the snatch

Great, an opportunity to see if my shoulder rehab has worked.

Oh no. My gym won't let me do snatches...

#3 uhhh... what?

Cool video, way to go Peter

Sweet! I've been working the OHS hard for the last six weeks. I guess we'll see if its working for me.

#3...find a new gym. I usually interview gyms before I sign up to make sure I can do the things I want to do.

As for snatches...I hate them. Almost always messes up my neck. But...it's all part of overcoming your weaknesses right?

I don't know how to snatch correctly. I checked the FAQ's but there is not a post for snatch subs. Can anyone suggest an adequate substitution? Any help is much appreciated.

Oh man, love the oly lifts. Just a few more weeks and I'm back on the pain train.

Love to do the olympic lifts, but hate having a gym that doesn't let me throw down the weights. My gym has a "no noise" policy so I am unable to know how far I can push myself, without worrying about failing a lift. I always have to stay with a "safe" weight that I know I can do without dropping the barbell.

This has been fine for the past year while I have been learning the techniques of the lifts, but I am now at the point where I need to push myself hard. Unfortunately, there are no gyms in my region that do any olympic weightlifting.

Going to cry now.

I'm in the same spot as #8. I would try to look at the exercises but the computer i'm on wont let me see those pages... ahh the limits the govt puts on you while you're deployed.

Nice Haas!

We have been working the Burg warmup every workout. Looking forward to the benefits.

I'm in the same spot as #8. I would try to look at the exercises but the computer i'm on wont let me see those pages... ahh the limits the govt puts on you while you're deployed.

I'll cry with you "Bladeboy"! The gyms around here have been giving me a strange looks with my scaled-down WOD's (still working hard on forms). I'll attempt my 1-1-1-1-1-1-1 pee-wee snatches in the morning. WE NEED CF in Sugarland, TX !!!!! Annie can you help me!!

For those who remember a couple years ago..

It's MOTHERF@&#ING Oly-Lift Day!

I have never done these. Learn something new everyday.

It's official...I am in love with AllisonNYC :-\

I am new to crossfit with no workout partners to ask. This may sound stupid but when it say's 1-1-1-1-1-1-1 reps what exactly are you supposed to be doing. Also is with a weight that challenges you?

I'll cry with you Bladeboy comment #10. The in-house trainers at our local gyms give me strange but intrigued looks when I do my scaled-down WODs. Tomorrow will be Pee-wee snatches for me...have to work on form. CF facility badly needed in Sugarland, TX. Can't wait to get my cert in April.

#17 chris,

If you're new to CrossFit, you're possibly also new to snatches. So, start by learning the Burgener warm-up:
http://www.crossfit.com/journal/library/53_06_Burgener_Warmup.pdf

Practicing that might be enough of a workout for tomorrow.

However, the January 2008 journal has a great video interview with Mike Burgener. You could buy that and work some skills.

In regard to your 1-1-1-1-1-1-1 question... that and many others are answered on the FAQ page:
http://www.crossfit.com/cf-info/faq.html#WOD8

Evening. Not sure why I am still awake, but as long as I am...

#17 Chris: the answer to your question is in the FAQ. The answer to almost ALL of your questions is in the FAQ.

This is a max effort WOD, just like the DL WOD a couple of days ago. Warm up with lower weights and progress to 7 single reps with progressively higher weight. Rest as long as it takes to recover between reps (typically 2-5 minutes), but not so long that you lose intensity. By the way, this would be a GREAT time to learn the Burgener WU (it's in the FAQ).

Sadly, there is no sub for snatch. You either work on the snatch or you are doing a totally different exercise. You can break down the exercise into it's component parts and work on the strength involved (DL, snatch grip DL high pull, snatch balance, and Overhead squat), but really, the snatch is a core competency in CF. If you don't feel capable of doing it for heavy weight make today a snatch skills day. There are lots and lots of videos on this site to watch. Take a peak at the...wait for it...FAQ.

3-2-1...Go.

P.S. We've heard all of the snatch jokes before. Save it.

Bladeboy

I hear your pain. So what I did. Kit out your garage! the only concerned looks i get know are
1: form my wife when i get up at 5am to do CF and
2: from my dog when I in the garage grunting away at 5am!!

Looking forward to this one tomorrow!

Cool! Hit a new OHS max today: 172#. Looking forward to seeing if my extra OHS work translates to a new snatch PR! I am determined to improve these two lifts. Cool vid, thanks for the inspiration.

I feel ya' JDM. She is quite fetching. :-)

I think I need a spell check.

Oh thank goodness I found a real CrossFit gym before this workout came up. My brother and I had been training at our school's gym, except they only let you do olympic bar lifting inside a power rack and they don't have bumpers (recipe for disaster). Anyway, this should be a fun way to wake up in the morning.

Ok. Here's the deal. I go to my school's rec center for working out, and I pay a mandatory athletic fee to the school that covers the gym. So if I went to the nearby Crossfit gym, I would be paying for two gyms and I don't have nearly that much money as a student.

The rec center has stopped me several times while doing cleans or jerks because they are "momentum lifts." It pretty much boils down to the insurance. I hate it, because it often gets in the way of my workouts, like today.

Woo! the Wod meshes perfectly since Thursday is my oly lifting day anyway! Can't wait.

Good video. Love maxing. Love heavy lifts, especially Olympic lifts. Goodluck Freddy, hope you band out a big PR.

I will try to ease myself into this one...

If you are just learning the snatch or have never done it before, I would suggest reading this:

http://www.t-nation.com/readArticle.do?id=1798268

It breaks the movement into a really good progression with videos on proper form for each portion. Definitely a good source of info.

the dog in the video is awesome! as are the PRs!

Yes!

p.s. - How does Joey make it into the background in so many photos?

#30 headonkey, I tried your link and got nothing but a blank black screen. Dead link?

Man, I missed the dog the first time. That is great. I love CrossFit dogs- they are always right in the middle of a workout. Like Duncan's dog giving him a big smooch in the middle of a HSPU.

I need a dog.

#33 doodlebug, link works for me, it has a lot of pics and stuff so it might take a while

I can't wait to snatch tomorrow! Good way to release stress after exams :)

I hear what you all are saying about being unable to perform Oly lifts at the globo gym. Mine lets me, but ditching is a no-no, hence I couldn't push myself.

Went to crossfitequipment.com and now I've got an olympic set and rings in my ever expanding garage gym.

Happiness is mine.

Headonkey, Lava, got it. First 2 times I tried it, aforementioned blank screen. Third time it popped right up. Good stuff.

Nice work, Peter! Congrats on the PR's - you made it look easy!

Out 3 weeks due to bronchitis/sinus infection.
Strength is good,
conditioning is shot
(I'm gassing on the warm up).
Anyways I'm super stoked to be back.
Signed up for the SD cert in May.
I am amped!

LOL, the dog's name is Rose. She's been our mascot at CrossFit Charlotte from the beginning. Andy may correct me, but I believe she's 14 years old. You'll usually find her laying down on the exercise mats.

Rosie in all her glory:
http://www.crossfitcharlotte.com/wpg2?g2_itemId=784
http://www.crossfitcharlotte.com/wpg2?g2_itemId=766

Congrats to Mike Swick on his big Win .. Crossfit representing well in the UFC and other MMA orgs

Playing Catch-up.

400 M Run X 4

T 40 yof 140#

Total run time 7:02

G 39 YOM 193#

1:20
1:17
1:15
1:17

Very happy. Used POSE method and noticed, I was faster.

G

This is my first snatch attempt. I can clean and jerk a fair amount of weight. After doing this I feel that the Snatch has to be the most humbling exercise I can think of.

I started with my clean and jerk warm-up weight of 135. Needless to say that didn't work.

95,95,95,95,115,115,125

Jamie-N-Oki,

See you in the morning, Sir.

DJ-
Right on! Glad you put that up there.

Kate

Learning the snatch

40k x 5
50k x 5
60k x 3
60k x 3
70k x 1
70k x fail
70k x fail
60k x 1

CFWU X 3
Time 22 min 15 sed

Snatch
35,35,40,45,50,55,60
Time 11 min 35 sec

Indoor Bike ride
Time 17 min 01 sec

Total time for WOD 40 min 51 sec

Dog's name is Rose. She is 14 years old and the gym keeps her going. Sweet Snatch Pete! See you in March for a glute/ham sit-up workout!

#31 headonky,
thanks for the article. good stuff.

WOD:
I spent some time on this one, trying to make it look pretty (not sure if it ever did though).

45x5, 45x5, 45x3, 95x3, 95x3, 95x3, 115x3, 115x3, 115x3, 135x1, 135x2, 155x1, 95x5

Next time I'll work on the one rep max.

-Dan

34/M/170

95-95-95-95-115-115-135(ugly, more muscle snatch)-135(felt more dynamic)

Peter,
amazing work brother.
Matt

Foam roller + mobility

Hang PS + OHS
(95x1)10

Couldn't quite get the snatch. But on a + note 1st time I got 95 lb on OHS. My mobility has improved.

Post - row 3x500m with 2 min rest
1:48; 1:53; 2:02

36/M/185

Had a rough time pulling myself underneath the weight....need a lot more practice on this one

115-115-125-125(missed;didn't get under)-115-125(ugly)-115

Really need to work this and my shoulder flexibility to get the weight properly over my head.

Had a woman ask if a my budy and I were doing a CrossFit workout...she had seen a video of and I quote, "3 girls doind something crazy" (my guess Nasty Girls Video)...get the punch ready we may have another convert!

Congrats to Mike Swick on last nights win...MMA and Functional Fitness a perfect marriage.

Squat snatch: 60#x7x1

OHS: 85x15
95x3x5

All sets barefoot, ATA depth. Snatches were terrible, but I never work on them. Surprised that the OHS went so well as I don't focus on them either; all strong with no flexibility or balance problems.

49m/5'10"/225
cfwu x 3
subbed "the Bear"
got through 6 rounds working up to 120# in a total time of 22:00. Ran out of time to finish.

43m/230/6'4"

45-55-65-65-65-65-75

first time to do the snatch. technique could improve. watched the 'snatch' demo video 6-10 times before the workout and learned what to do

33/M/203

First time, worked on form with no more than 95lbs.

Great work, Peter. Congratulations!

Best,

Jon

Jamie-N-Oki,

Say hi to Greg and the boys for me.

Joey

25/5'9"/130

24-26.5-26.5-28.5-30-30-30 kg

Got a PR! Although, mainly because I don't think I've ever maxed out on snatch.

25/m/185/5'9"

As Rx'd

75-95-115-125(f)-120-125-135(PR)

form has come a lonnng way, can tell with the weights if your form is poor it is harder to get the weight up, but growing everyday!

viva la revolution!

Trying to get up and on the bike to work before the rain starts (yet again here in Norcal). If I can get to work dry, the ride home tonight won't be miserable, even if raining. No time for snatch today. Sad.

27/6'6"/200 lb

40-45-50-55-58(f)-58-60(f)-60-60 kg

why do I get the feeling that tomorrow is going to be just a nasty WOD after the past two days?

Bi's, Tri's, Delts, Lats, Tapered Midline...and best of all, SMILE.........courtesy of disciplined CROSSFIT TRAINING!

myspace.com/justintriquet

Snatch not happening w/o bumper plates...2 sets of 3 @ 45#...switch to one-arm power clean & press...3 each arm alternating @ 25, 35, 45 & 50#...right shoulder finally healing

35/m/70/170
400m jog and Amundson wu
empty bar snatches 1-1-1-1-1-1-1 workingon form. My knees still splay out funny when trying to get under the bar. More form work needed on broomstick @ home.
Did 5 x 50m bear crawls and 50 knees to elbows

First time for snatch max. form good on early sets but got pretty ugly as I went.

29/m/175

95
115
125
125
135
145(f)
135(f)

looking forward to getting better at these. I love Oly lifts!

Gary..51/205..45/45/55/65/75/85/95
Jim...48/165..45/45/55/65/75/85/75

As with doing the OHS, being able to do a deep enough squat is still the failing point for us.
Some how we need to become more flexible.

Thanks, #21 and #31. Very helpful comments.

Thanks, #21 and #31. Very helpful comments.

m/39/150

first time doing snatch. was really scared trying this lift. most for an ohs was 70#.

45x3
65x2
85
95
100

i know, did one more than rx'd but was stoked at 95# so did another. this was a great workout. quite proud of myself. peter is the man, i can't imagine doing 200# snatch. will work really hard to get there.

Age=28
BW=185

As rx'd

135
145
145
145
155
155
155

http://www.stevesclub.org

Won't be able to do it today, i will be one behind on my WOD's. Never heard of gyms not allowing you to do certain exercises, maybe I have just been breaking the rules, oh well, so pumped for snatch tomorrow!

Hi, I discovered Crossfit by accident a week ago.
I live in Northwest Indiana, specifically Valparaiso. Was wondering if there are any Crossfitters in my hometown or in the area?
The closest affiliates are in Chicago or South Bend.

I have a trick shoulder. What can I do to instead of snatch? Thanks.

Any recommendations on a stopwatch for Tabata workouts?

we spent today learning this, so i just did a whole bunch with PVC and dumbbells and a 45# bar rather than the workout

Thank you for all the kind words.

Thanks to Tony Budding, Coach Rip, and Jason Culbreth for helping to coach my form on the lifts. It really helps to have an experienced set of eyes watching you. Thanks to Coach Reeve at Wake for letting me train at his place and helping w/ my technique.

I strongly urge everybody to dedicate serious training time to becoming competent w/ the Olifts. It has paid huge dividends in my Crossfit, martial art, and overall athletic performance.

Goals for 2008: 225 snatch and 275 C&J.

Great work Peter. Inspiring videos.

My lack of snatch training really showed. I've got to get aggressive on pulling myself under the bar, and I need to get more hip flexibility.
Anyway,
75
95
115(f)
115
115
125
125

19 / F

Snatch - got up to 7 x 1 rep at 35 kilos, about
76 pounds
Clean & Jerk - 8 sets of 1 rep - worked up to 40 kilos (88 pounds)
work up to best set of 5 squat: got up to 47.5 kilos for 5 and did not get 5 at 50 kilos

fun stuff!

Great job Peter, it's always harder to get the PR with the camera watching!
PS. The dog in the background was adorable! Not that it took away my attention :)

3xcfwu

95,115,115,125,125,135f,135

How does everyone know Swick is a Cf guy???

What about BJ? He looked really good last week is he still doing CF?

just wonderin

CFWU with 11 reps

30 pullups for time: 48 seconds.

First snatch wod ever (been working on flexibility)
45 x 3
55 x 3
55 x 1
65 x 2
65 x 1
75 x 1
75 x 1
85 x 1
95 x 1 ... felt very strong, but called it a day

1:00 tuck sit

Going to pool for laps.

26/F/115

CFWUx3
Did all my kipping pull-ups without assitance band for the first time. I am extremely happy to be able to do 5 kipping pull-ups without stopping(Finally got the movement correctly or close to it.) Sad goal---but I did it! Next goal is to do the "Cindy" WOD without assitance band.

Snatch 55# (Stayed at the same wt to practice form)
3-3-3-3-3

Wish I have someone with me to tell me if I am doing it right or not.

WOD from 1/23/08

as rx'd

1:17
1:27
1:34
1:47
1:33

should I try the snatch?

New to Olympic Lifts. Balance and flexibility are an issue for me. Overhead squats and cleans are OK as long as I don't go to heavy. I don't have Bumper plates at home either. Should I start with the bar or a pipe?

Clueless in Houston (making my own rings later today..Here I come muscle up!)

disregard post #85... found a discussion on the boards. Should have looked there first, didn't even know there was a crosspit category

Amy
37/63"/124

I've never done snatches before, so I just practiced with very light weight.

CFWUx2, BWUx2
5x5 snatches
33 38 43 48 53#

post - 3x5 high step up, 30# 1st set, 25# for 2nd & 3rd.

Beat, but happy with learning new lift.

bw 170

115x1x7

Great job Peter! Inspiring and motivating! Love the look in your eyes right before you snatch it....I get that same..."I am gonna tear the core of the earth out with this lift" look!
Great stuff, thank you!

Sweet video. Peters got mad skillz yo.

Great job with the PRs. :)

AAHHH! I'll be in Cali in less than 24 hours! I'm Stoked ;)
This is going to be another great week in CrossFitLand.

#85 DD, I don't know how everybody else knows, but I read an interview with him, and when asked about his conditioning, he said, "I do Crossfit."

27.m.169.5'8
CFWUx3
so... I had snatch practice yesterday. Shoulders are burnt, but here it is.
155(f),115,125,135,140,145,150,155,155
not too sure if its a PRor not, but it may be

SSOOOOOO disapointed,I Was on the waiting list for the CF cert in OKI tomorrow...but didnt make the team. Coach PLEASE bring another cert to the island soon PLEASE

M/39/185

My snatching technique is so suspect that I sway forward or back, or halt the bar too far forward or too far back... a complete mess. I'll be stopping by the local CrossFit affiliate for some proper coaching.

As punishment, like #56, I did the bear.

65 lbs
85 lbs
115 lbs
125 lbs
130 lbs x 2.
Finished the final five reps at 115. What a killer.

More better faster

Oh my god do I suck at snatches....they did not look that hard on the videos...spent my time practicing...need to speak with OPT about some pointers. Practice , practice, practice.

Any recommendations for comment #77? I have the same problem.

Sweet! Love the oly lifts!

BTW, I know "starting strength" is the bible around here, but another book, "explosive lifting for sports" by harvey newton really helped me a lot with the oly lifts.

41yo/f/159
CFWU x1 + pushups, stiff deadlifts, jumprope
Brugner WU with stick,
Brugner WU with BB
full deep snatch 45#-5r, 50#-5r, 55#-5r, 60#-5r
felt great, full ROM
caught all 1R in 1/2 squat not full squat
65#-1r, 70#-1r, 75#-1r, 80#-1r-weak form, 75#-1r-3x
jerked 45#-5r, 65#-5r, 70#-5r, 75#-5r

39/M/5'10"/195

Never having done real snatches before, and knowing that my OHS's suck, I gave power snatches a try. I found out that I really need to work on the OHS and true snatch form with lower weights, a whole, whole lot. Anyway...

95-115-115-120-125-130 (failed)-125.

Anything above 115 was ugly and I really had to muscle that last one up. Guess I found another weakness.

So bummed. I broke my oly bar dropping it without bumper plates. frappin frappin frapp. back to play it again sports for me. how expensive are bumper plates?
Love snatching! 45-50-55-60-65-70 fail and broke bar. oh, and those 400's sucked.
Everything is going well,I am making good improvements, but it is clear to me now that without a clean and very disciplined diet fat loss on crossfit is not possible. In other words, diet is extremely important. Ironically, I have the mental strength to push through 4x400's and more beastly crossfit wods, but I can't for all my strength say no to junk food. Time to grow up I think, and beat the addictions. JUST SAY NO!! But man it is hard.
Bring on more OLY LIFTS!!

Made up yesterdays WOD, then...after a burgener warmup I tried to move right into putting a little weight on the bar. I only got to 155 and realized that my form sucked.
I was having a lot of trouble catching the bar overhead and maintaining any kind of balance combined with a deep squat. To compensate for that, I was barely bending my legs and muscleing the bar overhead.
So, I dropped to 115 and worked that until I was happy with my form.
It helped me to practice a few squat cleans and overhead squats, I am much more familiar with those, then move to the snatches. It also helped turning away from the mirror in the gym so I had to feel what I was doing rather than trying to see it.
M/35/69"/185

36/m/155

Still catching up. First time doing 400m sprints and it was a different and humbling experience. I have a new respect for running of this kind.

1:10
1:17
1:23
1:28

I don't know how anyone improves through the rounds. My legs weighed a ton in the third and fourth.

On another note, my girlfriend strained her calf about a week ago and proved to be more stubborn than even myself. She did the sprints as her calf was cramping, overcompensated and now is experiencing all kinds of pain and stiffness behind her knee. Any thoughts or suggestions on a recovery process would be appreciated.

25m/195

snatches for first time ever:

75
85
95
105
115(F)-->repeat success
115
115(F)-->no repeat

#3 and others

I agree with the "garage gym" sentiment. I dont even have a garage, but I have a 2 bedroom apt. One room for sleeping, one for working out.

Bought an olympic weight set (with 300#) at sports authority for 130 bucks--best deal ever. I would recommend to anyone who is trying to do things like snatches and power cleans in a commercial gym to save the money, hassle, and weird looks by getting a few pieces of equipment. Now the only weird looks I get are from the people upstairs when they hear Rage Against the Machine at 5:30am.

I haven't been to the gym for a few days because I was sick, so I took it kinda easy. That, and I'm new. First time I've done snatches. 42/M/5'10/195.

6 reps at 45 lbs.

28yom/215#/6'4"

I got up to 125# before my form started to degrade and I found myself landing in some sort of wide horse-stance type of a thing. Like a sideways split snatch almost.

Just a sanity check: It's reasonable to expect one's snatch not to exceed one's OHS max right?

31/f/160/68"

i promised J roCK that i would post my suffering today, so here you go! i did "Chipper" from CrossfitHEL (WOD 1/23/08)

Chipper
100 Double unders
3 Rope ascents (sub 3x15 jumping rope pullups)
2000m row (sub 200 SDHP with 25lb DB)
15 pullups (sub jumping)
800m run
15 HSPU (piked on 24" box)
for time

w/u CFWUx1 -- got too ansy, so just got after it.
33:30

positives -- i expected this to take an hour because of my subs, so happy with my time. my DU px everyday is paying off -- somewhat. took me 7:30 to do 100 DU, but i found my rhythm in the last 30 or 40 -- even got 10 in a row! i also loved rope pullups. they were exhausting, but i was pretty good at them. must be the angle of pull.

negatives -- when you dump a rubberized 25lb DB after doing 200 SDHP on a rubberized mat -- IT BOUNCES! DON'T WALK INTO THE BOUNCE! i have a huge bruise and i was PISSED, so those 15 pullups were super fast.

good luck on the heavy lifting today!
ck

Brenden_FL,

did you get bumper weights at sports authority? I too live in an apt. and I only have metal plates and an olympic bar, I am reluctant to drop them on the floor, but if you do and the only complaints are the noise, thats good enough for me!

M/32/203

I had a pretty sloppy Snatch today...

95-95-115-115-115-125-135

I am embarrassed about my snatch numbers. I have slacked in training this movement. No more! I will improve this lift.

112/125/125/125f/125/125f/125

Once I saw how ugly my first 125 was on video, I decided to stay at that weight until I got it right. Everytime I watched an attempt on vid, I would try to fix the problem, which just led to screwing up something else. I pull the arms early one lift, then pull to slow the next, then jump forward the next, etc. To say the least it was comical entertainment to watch.

Nice job Peter. You made the lifts look easy!

Hard Work + Perseverance = Results

CFWU x 3 with assisted pullups

practiced the snatch
practiced overhead squats

deadlift 225x3, 225x3, 185x3, 185x3, 185x3, 185x3, 185x3

going to try the Burgener warm-up this evening.

30/m/190

117
117
137
137
142
142
147

Odd weights b/c the collars are 1# each.

As the weight increased these got uglier and uglier. CAM and I did some post work with light weight to try and perfect the complexity of this movement. Great video today--helped us critique each other.

Day behind. Cannot wait to break this one out. The Globo-Gnomes will be angry. They get rowdy when they see people performing aggressive moves with weight and god forbid someone lift something over their head.

Cfwu- 10 30 assist pu's
30,30,40,40,40

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

Watched the video just before heading out and it was truly inspiring!

However, my snatches are still something less than to be desired.
Today I used up to 55lbs and worked on form. Didn't count the reps.
What I need is more practice, practice, practice.

My dogs love it when I do pushups or situps. They seem to always think it is time dive under me and lick my face, sit on me, or wrestle with each other right on top of me. It's funny, sometimes maddening, but oddly encouraging.

#105 Julie Parisien-
"Frappin frappin frapp"- P R I C E L E S S!
Sorry about your Oly bar, though.

Kate

In regards to the home gym. Obviously there is no substitute to having your own personal equipment waiting for you whenever you want it. You can crank your music wear whatever you want and if you want to scream your head off you can do that too! It's great. It really took my workouts to a new level when I started to taylor my garage for CrossFit.

When I first starting doing CrossFit I weighed 225# and I was working steadily at the gym. After doing CrossFit from home since October of 07, I'm down to 203 and I feel stringer and more energetic than ever.

Go to my myspace page and you can see a couple pix of me before and after as well as some pix of my gym. I've built some more stuff, so I'll update it with pix soon.

www.myspace.com/gummobaldwin

Schless

Yay. Beat the rain in to work. 25miles.

WU .5 mi. walk on treadmill
oly bar snatch x 10
65/85/95/95/105/105/115

95-105-115-115-125-135-135

Everything over 115 looked awful (not getting under the bar, muscling the weight to overhead) so I finished with some work at 95. Could use a lot more practice w the bar / dowel here.

Since I am so bad at snatches, used today to practice.

Warmup:
Burgener WU
muscle snatch+OHS 5x3
Snatch 45lbx3

WOD
50
55
60 ugly but passable
65 really more of a muscle snatch
65 again, a muscle snatch
55
55

Worked some more at 45 and 55lbs
ended with some snatch grip highpulls.

29yo/M/6'4"/207#
Still nursing this groin. I'm at about 70%, but doing a lot better.
Did Power Snatches and added 20 air squats b/w sets.
110-121-132-132F-110-121-125.4

I am screwed. Q and I do all of the crossfit WOD's at a mediocre (at best) globo gym in Vernon, CT. No bumper plates, only the pullup bars with the rubber grips and the strange bends in them, no KBs, etc. etc. Looking for 1. another place that is crossfit-friendly or 2. to set up a garage gym. I am in the process of accumulating some equipment (Olympic bar, rings, wallball, some dumbells) for a garage gym, but I currently lack the garage.

Anyone know of any crossfit-friendly gyms in the Vernon/Manchester/Hartford CT area?

34/M/77kg

As Rx'd:

1.65kg
2.65kg
3.65kg
4.65kg
5.67.5kg
6.67.5kg
7.67.5kg

I did 15 min of Snatch work with 65#. Then decided to do Fran with the same weight. It took me 12:40

40/m/160
sick kid-worked out at home
couldn't get over 155.

95/95/115/115/115/120/120

Form is just awkward.

#112 ck

Great job on that! Looks brutal, ergo I will have to try it!
Thanks for posting your sufferings, they are beautiful! LOL! Well done!

Hey everyone! I just had a guy at the gym tell me about this site, and he said you can get the workout of the day e-mailed to you. How do I sign up for that?

Also, I know this sounds totally like a noob, but is this snatch workout the only thing you do for today?

Thanks!

nice job peter!

LET'S GO SNATCH!!!

#78 - ramos
"Any recommendations on a stopwatch for Tabata workouts?"

lots of digital watches (like timex ironman) have countown-repeat timers with an alarm that lasts about 10 sec. set timer on 30sec repeat, push start, wait for 10 seconds, start first set until you hear the alarm, rest, start second set when alarm stops. repeat ad naseum literally. works great for me.

there's also tabata mp3s floating around.

nice job peter!

LET'S GO SNATCH!

30-M-175-6'

95- 115- 125(F)- 125- 125 (F)

The 125 I hit was a power snatch, not a catch in the full squat. I'm in one of 'those gyms' and don't want to risk getting Oly-lifts banned by the gym owner by dumping a bar.

Frustrated with that fact, I did some power clean & Jerks equal to my bodyweight.

It made me feel better. :)

95-115-125-135-145-155-135 then followed it up with the deadlift workout from Sunday that I didn't get to do.
225-275-315-345-375-395-415PR woohoo!!

44/M/6'/185

DID POWER CLEANS INSTEAD: (POST RIPP)
95-10
115-5
135-3
140-3
145-1
155-1
145-1
140-3
135-5
115-10

WORKING ON TECHNIQUE.

ALSO DID MUSCLE-UP TRANSITION PRACTICE OFF A STEP STOOL. 4 SETS OF 10, THEN DID 2 REAL SLOPPY MUSCLE-UPS. BUT HEY! MY DOG WAS THE ONLY ONE LOOKING.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Don't have olympics so I used 2 45 lbs. dumbells.

1. CFWU
2. snatch WU: 50 x 5 reps, 60 x 4, 70 x 3, 80 x 2
3. WOD: 90 x 1 rep x 7 sets

No bumpers and I didn't want to risk dropping the bar so I kept the weight a little lower than max and sub'd 7 sets of 3 snatch + an overhead squat added to each snatch.
95, 105, 115, 115, 120, 120, 120

cfwu 10 x 3

working on form today.

135 (a bit too heavy to work form)
115 for 10 rounds
Working on the catch is squat portion. trying to get lower.

Spin hard 4 minutes

32/m/210/6'5"

115
135
145
145
145
145
145

Form was getting bad at 145 so I didn't want to go over. After I was done I dropped weight down to 95 and just worked on form more, then some OHS, then just stretched my shoulders which is the root of my bad form. Need more ROM in shoulders, especially left.

Snatch

45/55/65/70/65/65/65

Me: 41yo/M/5'10"/189lbs

CFWU + HSPU 3sets 15reps per set
Burgener Warm Up x 2

WOD:

65
85
105
115 (crummy rep, poor land, not deep enough) decided to work on form

95lbs 30 minutes of perfect reps. I was really enjoying the loud landing

Cool down: working on the kip and some speed bag work

Have fun, Train hard,

Billy

33 m 187

1-95
1-115
1-135(f)
1-135
1-135 (f...WTF)
1-125
1-125

I was utterly disappointed, frusterated and WTF'd. So I will have to video mysself and post it asn ask you all to help me out and figure out that the problem(s) are. To be continued...

However, I needed to lift my sprits, so I:

1 RM Push Press
1-135
1-155
1-175
1-195
1-205 (PR)

There, I feel a little better now!

Great job everyone! I agree with what someone said earlier in the posts, I have neglected this lift bigtime. NO MORE!

both knees still suspect, and something twinged pretty bad in the left one trying the 400's yesterday. Will try power snatch or progressions or something. anything involving squat is still a no go.

depressing.

39m/196lb/5'7"
CFWU x3
Stuck with 135 and worked on form. Sparky Dave and I threw around the weight attempting to get the best form possible. did way over seven, doing two or three per turn. starting to feel more confident. we are all going to practice the false grip for the muscle up tomorrow.
Asthma boy out.
Any Crossfitters from Maine here?

I am a Pup and this is my second workout from Crossfit and I am just SO stoked to be doing this. I couldnt do the 400 yesterday cuz the treadmills at my gym sucked, and today i went to Towson's gym and did
85
85
85
85
85
85
85
I wanted to do more :-( But i did not want to go to hard on my first official day to XF.
Any Crossfitters in the Baltimore area?

oh yeah, 22m/195/5'11"

I'm doing it right now! I just came to check out some videos again to see what I can do better and then I'm going for the 1-1-1-1-1-1-1 snatches.

42/f/5'6

practiced snatches.
45lbs
50lbs
55
60X3

then: kb windmill X 3 (each hand)
kb deck squat X 5
du's X 7
20 minutes

pre: rom stuff, stretching, and yesterdays wod
post: nothing

warmups with 95x5
cooldowns with 95x5

115 125 130 135 135 145 150pr 155f did an extra but failed on it so o'well

Snatch yesterday worked up to 75 kg x 1

Today OHS in kg 60, 70,80,90,100,105 (231) PR

23/m/196lb
Power Snatches
135,145,155,155,155,155,155

Does anyone else sense Linda tomorrow?

24/m/200
95
95
115
135
155 f
155 f
155 f

Not happy about that but only 3rd time doing snatches.

coming down off the flu (the explosive kind) so taking it easy. went up to 50kg....60 is my PB.

tried out my fancy new "Magic Speed" skipping rope today, will take a little getting used to but like it so far. was up to 250 for the basic bounce and alt. step now down to like 100 until I get the hang of the new rope (about 1/10 the weight of my old one)

well, happy snatching all.

27/M/5'10"/174

as RX'd

65
85
105
115
125
130
135 had to press this one a little bit

First time doing the Burgener WU. I really like it and started teaching it immediately. Now for business:

95
115
135(f)
135(f)
135 (3/4 squat)
135(f)
135

New PR!

20:30, I trained with a fellow teacher

65-75-85-95-105-115f-115

did 3 consecutive muscle-ups on tuesday. first consecutive ones. I'm leaving for Switzerland tomorrow for three weeks.

Peter,

Your starting too narrow, bring ur feet out to hip width apart & u will find more stability in the catch position.
I compete in o-lifting & use to start narrow like urself. My coach (former british champ in the 75 kg class in the 70's ) gave me this advice & it helped huge!
I don't think u need to overemphasize the "jumping w/ the bar" just toe raise & finish that pull. I have seen numerous international caliber lifters hardly leave there feet in the snatch.

50/197

95-115-115-115-115-115-115. I to have neglected this lift and it shows. Just tried to work on form. Mixed in OHS on all sets, 5 reps.

Need lots of work as the weight gets heavier say 95# for me I seem not to get under the weight it is almost like I am power snatching I only did 5 rounds

65
85
95
95
105

Not really ready to do 1RM snatches. After a long warm-up I did some hang snatches finishing with:

5 x 3, 35 kg
2 x 2, 40 kg

I wasn't pretty.

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

65
70
75
80
85
90
95

First time working snatch.

28/m/187

did 5 sets of 5 with bar. new movement, gimpy knee.

Dog garn it.

40 (stepping forward)
40 (stepping forward)
40 (better)
42.5 (stepping forward)
42.5 (okay)
45 (good)
47.5 (dropped the weight forward at the bottom)

Curse you OHS and snatches. I'm still pretty hammered from Nancy on Saturday and doing some BTB tabata squats on Monday so I'm blaming these on the lack of advancement on my Snatch.

Burgener WUx3 - 45x7 - 65x5 - 75x3

95
100
105
110
115
120 (f)
115
115

I realized my technique is *ok* so I dropped down to 95 afterward and worked on technique for a while

The other problem is I have iron weights so I need to get some bumpers before I can actually feel comfortable really going for heavy weights. I feel like I backed down on the 120

135
135
140
145
150 F
150 F
150 F

kept dropping it, or going to my knees...

37/m/165

3x 5 Turkish get-ups per side 10#-20-20

5 -3 -3 -3 -1 -1 - 1 - 1 - 1 - 1 - 1
66#-70-80-85-90-95-100-105f-105-110f-115f

So CrossFit had me doing Snatches and Coach B had me doing Turkish Get-ups. Not sure what that means.

Did the snatches for the first time every. Wow. Did less weight to pay attention to my form, but next time I am on it. Full throttle. I was amazed at how amp'd up I had to get myself to get it done. Snatches are good. :)

40/m/195

CFWU x1

95/100/105/105/105/105/120PR

I had trouble with 5th and 6th set. My beginning stance and catch stance needed work. I used two jump ropes to mark off where my feet should land on the catch. This helped me form a more solid foundation for the catch (See Crossfit article regarding "snatch, it is very informative) and allowed me to catch in a deep squat. My head was also getting out of alignment. I did a few sets using lighter weight to adjust to the new stance. After a few reps I felt more in control and had more speed through the whole lift. I then put 120lbs on and hit it with no problem. Thanks Crossfit.

m/6'3"/185

#90 im clueless in Houston, TX also

New to this lift feel fairly comfortable with cleans so did those instead, no one at my gym does any of these lifts so I had no one to consult with on techinque.

135-150-150-165-175-175-175

atempted 185, but ran straight into a brick wall, could not fling it up to the rack position. I did the cleans from standing as well.

If anyone lives in Houston and works out around 9:00 to 10:00 am I could use some pointers

cfwu
Burgener warm up w/broomstick then w/oly bar

45# / 65 / 95(f) x 4 / 65 x 2 to build confidence back up / 95 got it / 115(f) / 115(PR)

I know it's a relatively light weight, but I'm psyched I snatched 115#... something to build on.

I used to dread or skip snatch days; now I'm looking forward to doing the snatch again. Burgener videos were essential.

#90 Dick,

If you're new to these lifts, forget the weight for now & focus on form. Get yourself a 5' length of PVC from the hardware store. You can also pick up a length of pipe if you want too. Under $1o for all.

Look at the vids under Olympic lifting. Do the Bergener warm up & work the transfer skills. First w/ PVC and then the empty pipe. Focus on every little step until you are executing perfectly. Then speed it up. Pay strict attention to perfecting your body position.

Dan Colson, congrats on the new PR. That's some serious weight. You are setting the standard & I always look for your posts here. I'm still a long way off at 165# 1RM. Thanks for posting the pic on your affiliate site.

M/51/206/74"
CFWU x 2
First time doing snatches so I did:
Burgener Warm-up x 5
Snatch 65 x 5, 85 x 2
Clean and jerk 85 x 5, 105 x 5
As usual I had trouble with my coordination in going into the squat. I don't have problems doing the overhead squat but I'm not coordinated enough to smoothly do squat snatches and cleans. But I do them anyway and hope that I don't hurt myself.

95-105-115-115-115-115-125

24/m/6'/165

cfwu

Tried 95 to start..... turns out you get alot of weird looks when you miss a lift and drop the weight at the Naval Academy--Especially when you're wearing Air Force gear

65/85/95/105/105/105/105

Things I hate about going to the local gym:

1. The Music is horrible.
The other day, they were playing Sheryl Crow, Crash Test Dummies, and Whitney Houston. That music doesn't get me pumped up, it just makes me want to swallow a bullet. Play something with some energy, like Pantera or NWA.

2. The guys that feel they should douse themselves with cologne before working out.
Ever been in the middle of "Fight Gone Bad" or "The Filthy 50" and have one of these Old Spice/Brut cologne freaks walk past you? It's and instant ticket to Pukieville.

3. People and their New Years resolutions.
Don't get me wrong. I think it's great when people want to live a healthier lifestyle. Problem is that they take up what I want to use, they usually use the equipment wrong, and I know they won't last a month because they get frustrated. If they would just ask someone to help them out, it would make everyone's life in the gym better.

4. HUGE guys who try to intimidate you.
These guys are acutally kind of amusing. They are WAY too big for their own good, and usually are "style of substance" types. Those of you who live in the Greater New Orleans Area will probably associate these guys with Chalmette, or the Westbank.

5. People who look at me like I'm strange while doing Xfit.
This is another thing I find amusing. I'm attemping hand stand pushups, using a smith machine for support (are smith machines good for anything else?) and there is some guy doing concentration curls snickering at me.

I'm sure there are more, but that's all I could think of. Thanks for letting me rant.

First time really attemptin snatches with an oly bar, in the back yard, really cold.

45-50-95-95-100-100-100(F)

My form is HORRIBLE. I fell on my butt on the last one. I tried to tape myself but the battery was dead....maybe next time.

105
105
105
110
110
f115f
105
105
pounds

Dick -

If you're in Houston, try to get in to train with Tim Swords, coach of Team Houston - swords72@msn.com

155,160,165(f),160,165,170(f),170(f)

bwt-161
34 yom

31/m/185
1-65
2-75
3-95
4-95
5-95
6-115 (form wasn't good)
7-95

If you have to press a little is it a fail???
That is how I counted it from looking at the videos but I'm not sure.

95, 105, 115, 125, 135f, 135f, 135 got it

m28/200/6'2"

135
155(f)
155
165(f)
165
175(f)
175(f)

If you have to press a little is that a fail?

Not sure but thats how I counted it.

95, 105, 115, 125, 135f, 135f, 135 got it.

29/m/185

I desperately need and want to go to Olympic lift cert.

As rxd: 135,145,155,165(f),165,175(f),175(f),165,165(f),165(f),155(f),155,165(f),155

A lot of failing today... frustrating!

DL practice 365,405,515(f),515(f)

OHS practice 175 x 5. My goal is to do 15 BW OHS by the end of this deployment in May.

23/m/80kg

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

Second time doing snatches. Bit of a mental block at 75, nervous system just wasn't having any of it.

technical day for me. Warmed up shoulders and hips very well for about 1/2 hr then through the burgener warm up. Started with OHS practice, snatch balance then into light weight snatch. Worked up to about 90# for the OHS and snatch balance and 70# for the full snatch. I wanted to work on the getting under the bar more today without worrying about adding more weight.

32/F/140

45
45
55
55
55
65 (not pretty)
65 (no not pretty at all)

First time ever doing these as a WOD (I've tried them before, but never focused on them)
My gym has no bumper weights, nor are you allowed to drop them.

Started off with just the bar to get the form down - 45lbs
Worked my way up to 75 lbs, but just started to get psych'd out by the busy gym and couldn't drop if I failed.

I'm happy with 75lbs and good form. Then did a untimed FRAN for cool down. Next time hopefully it won't be so busy in the gym and I can concentrate better.

M/38/195

Ran a quick 400 M in 1:23.
Eliptical for 3 minutes

95#
95#
135# Nearly passed out due to a rush of blood I guess
115# Still got light headed.
115# Still got light headed.
115# Still got light headed.
115# Again....

My form really needs work on the snatch.

Did 15 minutes on the Stairclimber.

46 / 172

85-95-105-115F-95-95-95

Never did heavy weights - heavy for me that is - with the snatch before. When I failed at the 115, I know I chickened out trying to get under it for fear of dropping it and making a big noise at my gym. I'll have to try this again at Sailorcrews gym. He's got a sweet set-up in his cellar and making noise is okay. What a deal. The 105 'felt' really good, i.e. deep squat, lockedout elbows, tight traps - you know it when it happens. Sorry for the long post.

500 Row
Burgener Warm-up
KBL Swings

95-115-135-145-145-155-155
135-135-135(working on going deep after I noticed I was power Snatching a rep @ 145 & 155)

Really wanted to go heavier, but decided to play it smart.. no Bumper plates @ the gym so it's hard to just ditch the weight after the lift.

JKNL- Glad you could appreciate the Old-school quote. How you been?

Get some, Go again!

bwt:151

105/115/125/135/140(f)x4/140

5min rope skipping + CFWUx2 (situps and floorwipers)

WOD:

Since I'm recovering from a shoulder injury I didn't push this wod and focused more on technique. So warmed up with sets of 3 starting with an empty oly bar increasing the weight with 5kg every set.

When I reached 45 Kg I did 10 sets of 1 rep..

So my snatch numbers weren't good, BUT ....

I got my first ring muscle-up today!

So, I've got that going for me ... which is nice.

Maxed at 150 lbs. Need to work on squatting deeper on the catch.

First time doing these. Harder than I thought. Failed at 105 and nearly broke my floor when I dropped it+ its not bumper plates. So just made up my own WOD

5 snatches @ 85
6 pullups
for 10 sets.

When doing either snatches or OHS, does anyone get a numbness from thumbs to forearms that lasts for days?

M/27/190
165
165
170
170
175
175
175

115 135(pr) 145(f) 145(f) 135(ugly) 115 115(ugly). Previous pr an ugly 125. Felt much stronger and had better form than before, but I still hate snatches. Definitely fatigued by the end.

I don't have snatch skills yet, and I've got to increase confidence in a weak shoulder before I'm ready to start trying to learn it. To that end I'm working on ROM and increasing my confidence in controlling weight overhead.

So as a substitute:
- 15 OHS 45 lb, paying special attention to right shoulder position
- burgener warmup with PVC, 12 lb Body Bar, and 45 lb bar (none of the overhead moves). basically repeating the moves at least 3x, or until I felt I was getting them (often 10 or so reps).
- snatch drops (see burgener warmup) with 7.5 lb dumbbell in each hand
- 21 DL 135 l b
- OHS 50 lb, 55 lb, 65 lb (last one really worked that weak shoulder)

GTG pull ups and sit-ups

yea, the thumb on my left hand. it feels weird,but i dont worry about it.

Can't seem to make myself squat under any real weight in the snatch. Power snatched just up to 50kg and worked overhead squats at 40kg. Plenty of work to do here.

Almost the same as last time. Ended up power-snatching the heaviest weights, and worked on form with the lighter ones. Damn, it looks so easy when Sage does it.

105, 115, 125f, 115, 105, 95, 95.

Congrats on the muscle up CR! I just got my rings, can't wait to add my name to this list!

for some reason, my post didn't post...

congrats to all those getting a muscle up, one day i'll be there!

practised dips (almost at full depth, finally!) hopefully now my push up's will also get stronger.
worked on snatch balance, power snatch and got to 45# full snatch (have the power, now need to get into a tighter overhead position - NEED PRACTICE on snatch - note to self

CFWU 3 rounds, 5, 10, 15 reps
Burgener WU

105, 125f, 125, 135f, 135f, 135f, 135

My technique is killing me. I need more explosion on the 2nd pull, need to move faster under the bar, need more flexibility so I can catch deeper, and I need to quit holding back and go for it. I fail lifts because I press out at the top because I catch them to high. The strength is there, but the technique is not. Lots to work on...need to go to a Cert...add that to my ever growing list of "things to do."

24/f/5'6"/110# -- Tash (corrected conversion of height from cm and age from DOB in 83.. uh-oh.)

She made up this "SEVENS" workout, trying to hit her weakness which is push-ups (and KTE):
7-6-5-4-3-2-1 push-ups
1-2-3-4-5-6-7 knees-to-chest
7-7-7-7-7-7-7 box jumps (too easy?)
for time: 16:22

(Her max reps on push-ups is 6 right now. We quickly realized she should have done more box jumps, and probably more knees-to-chest. Her goal is to do 20 push-ups in 3 minutes by March 1. Now she's at 25 in 7:25.)

34/m/5'10"/195

Practiced Snatch. I ONLY have 4x 45# plates, nothing else. So I have either 45#, 135#, or 225#.
I did 15 reps at 135#.

I thought I didn't do the workout, so I subbed GRACE - 3:47 - the only girl I've done twice now, but I got 3:40 last time. GRRGH. Oh, and my form is so poor, I'm doing clean & press, not clean & jerk.

#78 RAMOS: Here's an awesome Tabata timer for your computer, we use this a lot: http://home.arcor.de/hans-christian.sperker/tabata/

CFWU 2x10

Not confident with the snatch...just worked OHS, snatch balance and full snatch with oly barbell

post: 2.5k row

42yom / 149

95, 105, 105, 105, 115, 125, 135f

Not a good showing. Tied PR but should have gotten way more than 125. I need to stop thinking and just do it. I am so afraid of dropping at my Globo that I talk myself out of being able to do the weight.

Post - Many many snatch reps with just the 45# bar

first time doing snatches for ORM. need to improve mechanics

95
115
135(PR)
145(f)
135(f)
95
115
125

OHS 85x8, 85x4
Snatch singles: 55-60-65-70-(75F)-(70F)-65-70-70

Post: OHS singles: 90-95-100-105-110-(115F)

In Sept I was getting the snatches pretty good and could get 75x4. Then I lost it all and could not even the 45# bar. I am getting them back now so that is good. I think it is the mental part that gets me on some now.

I am pretty lucky as I read the early posts of all the gym problems. I workout at the Y and so far- they have let me do oly lifting, drop things, etc. And it is about 2 min from work so I can workout at lunch, and with another Y about 5 min from home, I am all set. However, I am confident if I was working out at a CF gym my lifts could be heavier with some help with form, etc. Financially, that is not an option. And it is far enough from work I cannot work out at lunch. But, I am still pretty lucky!
Erin

29/m/220

135
145
155(f)
145
150
155
160
160
165(f)

180 BlueCheese

I agree with all of your rant--thats why I invested in the home crossfit gym (total price including door-mounted pullup bar, weights, jumprope, medicine ball, gloves=200bucks). But you forgot a few things about why gyms suck:

1) I want to work out efficiently. driving and parking at the gym takes like 30 minutes no matter where your gym is. Now when I want to do an L-pull up, I can.

2) putting up with the A-holes who work there. That is honestly the worst part for me. They just walk around like God's gift and scowl at you for working up a sweat on their precious equipment. Then try and correct you for doing Kipping pullups. That was the last straw for me.

3) last, and certainly not least, in my town I have to put up with these D-bags who work out in medical scrubs. I want to put my fist thru your face, scrub-guy.

I love CF... there's no other way to put it

was really working on form:
did a lot of 1 rep sets with 130lbs
got it near the end

justin 33/m/212
95/115/135/155/165/
185F/175F/got pissed off/
175

Catching up... Did the Monday or Tuesday Seal Wod yesterday, a beatdown involving db cleans, ring dips and parallette pushups. I'm not sure we read it correctly, but after 110 ring dips I was ready to throw in the towel and sadly switched to regulars for the duration...of 52+ minutes. Rowed this am with my miz, 4 x 500 w/ 2 minute rest, a disappointing 1:49, 1:52, 1:52, and 1:49. Worked on snatch drills this pm, not feeling up or capable for any serious loads. BTW, there's an interesting exchange between OPT and Hari on the affiliates page on the subject of short rest partitioning. BW:170 Y/A:59

Allison NYC let's go on a date...if you are single...I promise we can do crossfit if you really want to. hahaha you are amazing :-)

23/m/218/6'01"

That was UGLY. Never done a snatch before, so I didn't do this one as rx'd. I worked on form with the bar for about 15 reps (with my share of drops), then added 20 lbs and did another 15 or so (again, plenty of drops). My globo gym then asked me "politely" to stop dropping their weights and bar on the floor. I need some good one-on-one time with this lift in a no-holds-barred garage gym. Anybody in the Gaithersburg MD area?

44/180

110, 132, 143, 154

Tweaked hip flexor on the one that would be my last. Other than that, it felt good. Spent 15 minutes working on falling, that is, working on handstands and falling to the ground.

JDM: I'm Married.....To CrossFit :)

Did a make up today on the 20 min. max rounds of
5 HSPU
10 L-pullups
16 squats

8 rounds, +5 HSPU, +5 L's

form got a little sloppy towards the end but I was happy.

M/49/220

400 rope jumps
CFWU x 2(dips, pushups, situps, pullups - got 5 twice (1st time))

Snatch Virgin - so worked mostly on form

80 x 5
90 x 3

Cool down.....

Got a weight belt so I can add weight for me dip(s) & pu(s)

Weighted Dips w/10# x 1
Weighted PU w/10# x 1

oops, I meant walking lunges, not squats.

95
95
115
125
135
155 F
145

145, 155, 160, 165(f), 165, 170(f), 170(f)

M/21/175

snatch: 115/125/135/145/150/155/160

heh i had to change my monocle Im 22 now i turned it jan 5th.

M/36/190

Snatch:
95,95,115,115,135(f),135(f),115

Weak, weak, WEAK!
Steel weights in a globo gym suck. The weight didn't necassarily feel extremely heavy, but the mental stress of possibly dropping it onto one of the other "machines" was a huge barrier.

Any Crossfitters on the Big Island of Hawaii - I have just started getting into it hard core after doing some CF workouts here and there for the past year - i would love a training buddy in hawaii

bwt 160
got 145(pr), nailed 150 but when coming out of the hole i lost it backwards....next time...
post
ring dip practice

male/35yrs/190lbs

as rxd

95/95/95/95/105/105/105

95,95,95,105,115,115,125

M/48/152

Injury still prevents snatch. Caught up with DL singles WOD from a couple of days ago. Details there.

46 196

120,140,155,165pr,170f,160,150

technique terrible as usual. For some reason did a split squat on the 160???

Salute to all you folks who snatch more than BW

anyone know where to find the fitness standards that have been listed here before? I had them saved on my old computer, but alas, forgot to take them off. Any help would be great!

Rob

Not my strongest exercise, but happy w/ my form.
95.105.105.110.110.110.115

Man lots of guys do Oly lifts down in the gym but everyone is scared to death of snatches...so of course I thought I'd give it a try - after watching the videos many many times...

Snatch
45x5 warmups
95, 95, 105, 115, 115, 125, 135F

Wow..form sucked and big credit to Pete - man that is a monster PR. Reading a lot of posts and seeing a lot of dudes get down on themselves...I think we should view this Oly lift like mastering the muscle-up. Practice the components and put it all together every once in a while - I'm sure it will click eventually.

Tried to cheer myself up with some CnJ's but my shoulders where shot...115, 125, 135, 145, 155, 165f, 165f

finished with 30 HSPU and Tabata Sprints that always suck in a good way..:).

M/39/6'0"/155
CFWUx3, BWU
45x10 (Hang), 55x3, 65x3
75, 75, 85, 85, 95f, 95f, 95f, 85

Last time I tried it just didn't feel right and I couldn't do more than the bar. Now, my feet were landing too wide and angled too far out, the weights are light but the important thing is I DID SNATCHES! So using the bar during the OHS in the WU and then doing a set or two of OHS a couple times a week before the wod has had a huge effect. I am officially on the board. Now I just have to get to 135# x 30.

115-135-135-135-135-135-135

51/M/189/5'9"

ugh, man, I gotta work on these

45/45/45/45/65/65/65

not pretty, oh well, back to basics

tenacious R -- there are a bunch of us in baltimore. crossfit baltimore (off reisterstown road) should open soon. bullfit (crossfit BWI) just moved to their permenent location and is having an open house on Feb 2. i don't workout at a CF gym since i am up in Towson and its a bit of a commute, but i am gonna try to make it to bullfit and CF bmore. (when the time comes!)

tenacious E -- there are CF gyms in gaithersburg and rockville, as well as others in DC.

apparently us marylanders like names that start with tenacious. lol.

tenacious ck

M/38/185/5'10"

110/120/130/140/140/130/130

Burgener Warmup X 6 To Work on Form

Nursing a Tweaked Back - Form Not Very Good At All

&&&&&&&&&&

27/f/137
Just practiced snatches since I am horrible at them, used mostly 65 and 75lbs. Felt really light-headed and almost dropped the last one...even tweaked my back a little. Form felt good, just a little tired I think.

I also noticed, while I could open my hips out nicely for the thrust, my feet were landing quite wide and pointed out - almost on the verge of a sumo high deadlift stance - although my back was nice and upright.

Is that considered cheating or just something to work on as my core flexibility gets better??

cfwu x 2

asrx

135
145
155
165
165
175
175 f

ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

22/m/170

First time doing snatches.

95/95/115/125/125/135(f)/125/125

i'm pretty much going through the WOD's for the first time. haven't had a repeat yet as i'm fairly new. i've never done the snatch and don't feel safe doing it AND i go to a gold's gym where i would not want to be throwing any weight down in case of failing. so i didn't do today's WOD. i did find an old WOD from the brandex site. i did it as rx'd:

65lbs Barbell Thruster: 21 reps
Jumping Pull Ups: 15 reps

total rounds in 20min.

i completed 6 rounds

this was a killer. i was so weak today. not eating enough lately has taken its toll. time to get back on track.

Just getting back after layoff.
115x1x7
Working through rotator cuff injury.

31/f/134/5'4"

I'm totally off of the HQ schedule now. But I feel like keeping in touch!
Just did Helen an hour ago and am still coughing! Question for veteran Crossfitters: Does that ever go away?
It was a new PR: 10:46 RX
down from 14:20 Dec 31.... !
WOW! Less than 3 weeks until the Decatur Level 1.
Can't WAIT!

BTW: congrats AllisonNYC on your muscle-up =o)

44 yom and 282.5#'s

Snatch 7x1: 185/185/195/195/205/205/185

then 4 rounds of 25, 50# DB Swings and 25 sit ups.

still not comfortable with snatches...so i worked through 50reps instead of 7x1's...

@95#
11 reps
1min rest
8 reps
1min rest
6 reps
1min rest
5 reps
1min rest
6 reps
1min rest
4 reps
1min rest
5 reps
1min rest
5 reps
1min rest

snatch 1-1-1-1-1-1-1

95-105-105-105-115-115-120

did some xtra reps @95# to practice technique

17yom 6'1 195

75, 85, 105, 115, 125, 135, 145

#233 Patrick,
Happy birthday! I think you meant "moniker." :)

I've had to take a couple of days off--again! I pulled a hip flexor the other day.

dsdsdsdsdsdsdsdssddsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

40 M 290#
CFWU 4X

Split Snatch
1-1-1-1-1-1-1
2 @ 125 warm up

2 @ 135
2 @ 145
1 @ 155
1 @ 165 fail and redid for a make
1 @ 175 fail and called it good

dsdsdsdsdsdsdsdssddsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

#255 Shana - I wish I could be at the Decatur Level I - I live less than a mile away, but found out about it after it was already sold out

44/76"/190

working to improve OH squats, before trying snatches

CFWUx3

85x5x5

F39/48kg/152cm
I always have trouble with these, both in coaching and doing. Annie asked during my Certification if I thought she was speaking Japanese to me. Apparently I looked stunned. I certainly looked it today.
weights as follows
25/45/50/55/60/65 fail(repeatedly)
Pyramided back down to see where my form weakened. I have so much work to do.

m/200/6'6"/29
95-105-115-125-115-115-125
poor form

42yom 188lbs
95 115 135 145 155 165(f) 165(f)

M/37/186/70"

Snatch
55/75/85/95/105/115/115F/125F/120-Ugly

Can't really even do the form. Have to work hard on this. Did my own thing. Lunges/squats/abs/cardio

M/22/6'1"/185

As RX'd
75kg, 80kg, 80, 90, 90, 95, 100kg (not competition legal, had to press out at top

Post: Annie as RX'd, 8:46
I have to work on more efficient double unders

m/34/70/190

135,135,135,135,135,155pr,155
looks so easy in the video