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

last time we did this I made it to 115# terrible!

This time not much better

after warmup

133f
123
123
123
123
123f
123x3

Basically no rest in between sets and form sucked if graded on how low my squat is!

Worked the Snatch Balance from 45-135 (4 reps @ 45#, 5 reps @ 95#, 4 reps at 115#, 3 reps @ 125#,1F and 2 reps at 135#) forcing a low squat which I could not seem to force even at 123 above... I am Olympic Lift Impaired!

uh-ugly! Snatches are not pretty for me. I just could not get my form correct except in the warm up. For some reason, I could not get my corrections over into the oly bar. I ended up doing this WOD as a snatch practice at 95/105/115 - a couple reps at each weight. This was followed by 5x5 OHS - 115/135/155/165/175

yeah i meant moniker but spelled it wrong and went with what the spell check gave me as an option. Heh whoops. thanks for the correction! :-)

The only crossfit exercise I don't do is the heavy snatch. Too easy to mess things up.

I sub cleans instead.

M/30/200/6'

First time doing the snatch

45
75
75
95
95
125
135 f

duh, forgot to post results

135X6
155X4
175X3
195X2

male 24yrs 6'6 245
135
155
185
185f
155
175
175
175f
those two fs were close. damn close.
any suggestions on how to do those glute ham sit-ups without the contraption?????

36M/5'10"/164#

As Rx: 115-115-135-135-145-145-155

15# heavier than last time.

This is the most difficult lift for me to perform w/good form. Followed this WOD w/lots of practice snatches using 45#.

2 X 90
2 X 100
3 X 110

M/26/223

Had to sub squat cleans, there wasn't headroom for snatches.

135-155-165-175-185-195-195

are you sure AllisonNYC? I'm calling your bluff hah

p.s. do more interviews!

#200 CR
That cracked me up. Word on the street is that the Dahli Lama couldn't snatch his way out of a cardboard box so don't beat yourself up.

as Rx'd
115-135-145-155(PR)-165(fx2)-135-135
Only the second time I have ever really tried snatches since I got my bumpers. I think I finally figured out the 2nd knee bend tonight. For good measure, I did a few cleans with my new found 2nd knee bend and I think it clicked. I am gonna buy a camera and film myself so I can see how jacked up I really am.
Cheers

ROW: Intervals for 15min Dist. 4010m
Lifecycle: 10.1miles 30min

5 Rounds:
11X Cable Rows @215lbs
30X Back Ext.
50X Push-ups

SWIM: 1000yards

What a frustrating day!
I started at 95 and worked up to 188 with at least one failure at each weight. I never got the 188... (current pr is 185) It looked something like this.
95
145
145 f
165
165 f
165
188 f x about 10.
Check it here: http://www.youtube.com/watch?v=_RoB_wmmhc0

33 m 190#

CFWU x 3
Drop snatches x 10
Warm-up snatches with: bar(45#)x 5, 65# x 5

As rx:

65-89-89-111-111-111-133 (pr)

ow, groin.. should have warmed up more..

Didn't lift anything significant, but spent a lot of time working form and technique.

28 yom, 180 lbs

95, 105, 115, 115, 115

Very poor form, I need to practice snatch

115 lbs
135 1bs
155 lbs
185 lbs
195 lbs
210 lbs
225 lbs F scared the hell out of everyone at my gym when that came chrashing down to he floor

BW=150

95
105
115
125
125
135 (bad form)
135 (bad form)

(need to start heavier next time)

Anthony (M/29/170)

CFWUx2

Overhead Squats
45x10
45x10
45x5
95x1
135x1
155x1
165x1
175x1

Then BJJ for 2 hours, pretty intense workout, but felt awesome.

M/24/180
did the burgener warmup, then started at 65 and slowly worked up to doing 135 which was a pr, then 145 fail, then 145 with muscling it a little at the top. did split snatches

Snatch:
77 x 1 x 3
97 x 1 x 2
107 x 1
117 x 1 x 6
122 x 1 (failed)
122 x 1 x 2
122 x 1 (failed)

Tried to focus more on proper form. Still having a hard time jumping under the bar.

CFWU
First time for Snatches
55/1
65/3
75/3
85/3
95/3
105/3
115/3
M/47/195#/72"

32/F/5'10"/154#

I haven't really ever worked on the squat snatch too much, so I tried to do some technique practice today.

First, I worked on my squat snatch using 45lbs.

Then, I did a 'power' Isabel with 65lbs - 3:10.

Lastly, I practiced my overhead squats using 65lbs for sets of 8-10.

Hopefully, I will be proficient enough with this exercise to work on singles the next time this WOD comes up.

65 95 115 135 135 145 145 155 165 pr.

65, 75, 85, 95f, 95, 95, 100, 105f

Not good. Felt slow and sluggish. Could not get under the bar. Need work.

Lots of warm using pvc, Burgener warmup

95x1x10
115x1x5
135x1x5, couple fails to start
145x1, failed on 2nd, PR

31/m/200

dropped the weight after set 2 since I'm still trying to get my form down.

135
135
115
115x3
115x3
115x3
125x3

m/33/175

Only the second time to perform snatches.

75
95
105
115
95 Dropped down to work on form.
95
115

Not sure I could have gone higher especially without bumpers.

46 YOM 190 5'10"
Airdyne 6 mins/2.22 miles
CrossFit warm up 3 rounds of 10 reps
Split Snatch (switch to this because of tweaking a knee on a deep clean a few weeks back.
95/1x3 115/1 135/1 145/1 155/1 160/1 165/f 145/1x3
Nowhere near pr (198) but last time I split snatched I did 150, so some improvement

First time with the snatch. Took it easy to practice my form.

45x3x3
65x3x2
75x3
85x1 (failed twice, had to muscle that last one up)

Worked on bench press: 135x3x3

Ran for 10 mins

26/m/158/70"

its encouraging for me to see that we all struggled a bit with these...(trying and failing but also trying and succeeding - eventually) I don't know if the sprints yesterday took that much of a toll but this was definitely a challenging WOD.

m/36/6'2"/195
Colorado Springs

110,132,143,154,165,170(f),170(f)

165lb => 75kg

Good times, Ciao!

Shoulder wouldn't let me go max so I just did multiple sets practicing form from 45# to 100#'s

cfwux3
burgwux2
95x3
115x2
135x1
145x1
145x1 (felt good)
150(f) (lost it forward)
150(f) (not in write frame of mind)
135x1
135x1
135x1 (more pwr than snatch)

felt needed to do more tried a mini bear

5 rounds of 5 with 75# rest interval about a minute to 1.5 (first time)

44M/6'/180

Have never done the snatch before. Reviewed all the videos which were very helpful. Was in the gym doing the Burgener warm up when a guy who works at the gym who is an oly lifting coach asked if I wanted his help. 45 minutes later after going through an extensive process (wooden pole, baby bar, real bar) I was doing some half decent snatches. Weight was low but I was more concerned with the technique. Anyway, it was fun. Today was my lucky day. LC

Burgener WU x4

Snatch practice @ 45lb bar

Little bit of OHS,C&J, basically a play session.
As mentioned yesterday in my wah session, can't go heavier because of a seriously f#%^#d gym attitude not allowing the dropping of weights on the gym floor because it makes too much noise. All those people sitting on fit balls look like they just swallowed some chewing gum and farted.

Went straight to beach after snatch practice and did
6 x 600m runs in the soft sand (sprint pace)

Finished with quick stretch, then jumped in the ocean to cool down. Very nice.

Australia Day here tomorrow - biggest day of the year. Going to be 35 degrees celcius (about 100F).

Beach, BBQ, beer. BEAUUUUTIFUL!

28/m/214

97
117
117
137
137
157
157

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

MWade, thanks for the help.

Ugly seems to be the most overused word of the day, so I'll join the crowd.

CFWU x 3, burgener warmup
snatch practice 45x5, 65x5, then started to work up from 85 with single reps. At 115, I realized it was pretty much a power snatch, with lots of arms, and a ridiculously wide landing, so I dropped weight for form.

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

as rx'd

135 x 7

first time ever doing snatches. very humbling experience :-/

1000 yd swim.

135lbs x 7

42/5'3/120

CFWU 2x - precious time wasted walking across the globo-gym to get to each set up

Snatch Balance with confidence
30x5
40x3
50
50
60 (finished with inactive shoulder - not good)

Greg from #184 - thanks for the referral to a CF coach in the Houston area. I will email Mr. Swords tonight. Hope he's not too far.
#90 & #175 - I hear your pain - we need a CF exclusive gym. A CF affiliate holds a group CF workout at Memorial Park (inside the loop) early mornings. They're supposed to open a facility soon, location, tba. Check out Breakaway Speed (610 & Beechnut)...they're not CF exclusive, though. Can't wait until San Diego CF Cert 1 in April!

32/m/5'10/190

taught myself snatch today - an awesome movement.

CFWU
snatch instead of OHS
crunches instead of situps - I hurt myself a bit the last time, I think
110# of support on pu and dips, one round of 5 jumping pu and 10 bench dips

45
45
65
65
75
75
85 PR, I guess

d - 29m/170

135
145
155
155
160
165 (two failed attempts here, third was a success)
170 (pr)

bodyweight, sweet...haven't snatched any significant weight in a long time...felt good

33/M/185

155
155
155
155
155
155
155

Each of these was almost a power snatch, as I was struggling to catch in a deep squat, some better than others. Several failed attempts at higher weights in there. Form got sloppy above 155. Will have to practice snatch balance so that I get comfortable at being deep with higher weights.

snatch
135-135-135-140-140-145-150
need to work on form - ie, getting under the bar, rather than lifting the bar up over head.

25m/244lbs

CFU x3

Snatch 45/65/85/95/105/110(f)/105

Had some time to kill so I did:

5x5 Squat and Bench

3x10 Overhead Squat
Ab Circuit

Body is fried, but I'll likely take the next 2 days off, maybe even 3...

weight room was way to busy to get the snatches done; which was fine by me because I'm not a huge fan, instead I took the chance to work on my kettelbell (sp?) technique, I did:

3 rnds
20 ket.bell swings
10 1 arm snatch
10 turkish get-ups

first round with 20# then finished with 40#
used dumbells but I'm now on the hunt for the real deal, these things are spectacular!

m/34/173

95
115
135
145f
145f
145f
145f, landed the snatch but lost it on the way up.

bw overhead squat 173 for 7 reps (PR). going for 15.

47/m/180

My OHS is very supsect due to many shoulder dislocations, an operation, well you know the drill

wu - 2 sets of modified "bear" with lot's of 115# front/back squats thrown in between push-presses, followed by some deep 115# OHSs

then tried 115# snatches - power snatch was easy, but my "catch" wasn't happening this day

38/m/155

45x10/55/65/65/65/75/75/85

1st time with this one.

40y/o M
75" 202#
115#/125#/135#(f)/125#/125#/125#/125#

5 min C2, CFWU + some TGU each round. Extra OHS practice with light weight.

Then, jumping and landing practice.

Next:

Burgener WUX7
2X w/dowel. 2X w/33# bar. 3X w/45# bar.

In my CF life, I have tried snatches whenever they come up, and somehow improved...how, I am not sure. After the January journal article on snatches, I will be incorporating that warm up into my normal warm up routine. This is one lift I have been neglecting and that is changing today.

Snatches 1-1-1-1-1-1-1

57/M/190 Well this did not go as planned.. started with a light 65 lbs for a 5x warmup, was quickly disabused of that idea, just couldn't get under them. So this became a snatch practice workout that looked very much like this: 10 x 65 lbs (no real squats), 10 x 42 lbs (8 deep catches), 10 X 52 (9 good'uns), 10 x 57 (8 good'uns), 10 X 62 (9 good'uns)

47F/125 5 x 22, 5 x 32, 5 x 32, 5 x 37, 3 x 42, 2 x 42

27/m/168

65, 75, 80, 80, 80 ,80, 80

Was it really August the last time this came up? Wow. I luv this movement because it scares the crap out of me. This was my first time going heavy on this. My goal was 100lbs.

1. 65
2. 85
3. 95(sloppy)
4. 95
5. 100
6. 105
7. 105

Note: need flexibility work for shoulders and hips in the future.

25m/170

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

Jeff in VA 48/70"/195
No WOD....care for under the weather bride

John in NY 48/68"/160
Burgener WU
I suck at snatches. Did OHS t0 check stability: Oly bar, 65#, 95#
Snatch:
Oly bar x 3, 65#/75 # x 4/90# x 3. Stared to catch higher than full squat, so stayed here for a few more till I got the form down. 100# x5, 1 abject failure, but finally got 3 consecutive w/ good form. Last time (& firsttime eve w/snatches) in Aug failed at 90#, so this is progress.

M/42/170/70"

1-70
2-90
3-90
4-100
5-110
6-120(f)
7-120 poor form getting better

61/M/185#/6'
WOD #7

Still Learning form.

Practised using coach Burgener's warm-up followed later in the day with 8 sets of 8 to 10 reps each using only the 45# olympic bar. It felt good although my left rotator cuff was getting a little sore near the end.

1st time doing snatches so just worked on form mostly with some slight weight increases between efforts.
1 - 5x50# snatches; 5x50# OHS
2 - 5x55# snatches; 5x55# OHS
3 - 5x60# snatches; 5x60# OHS
4 - 2x65# snatches; 3x65# OHS
5 - 2x70# snatches; 2x70# OHS
6 - 1x75# snatches; 3x75# OHS
7 - 1x80# snatches; 2x80# OHS
my progression felt good and I tried not to get greedy with poundage; ended each set with some OHS practice. "Nancy" on the 19th was my first experience with OHS's where I scaled to 45# so set a new PR 1RM on OHS tonight up to 80# from 45#
bw down to 205# from 214# just two weeks ago thanks to the zone and the people in the forums that have helped me get straight.

ugh. still working on form, and still hurting my shoulder...
20# x 2
45# x 2
55# x 2

worked on my cleans a little bit afterwards as well... pretty ugly... not looking forward to nasty girls tomorrow!

Jared (26/5'7"/135)

Haven't practiced snatches and don't have bumper weights, so worked on form in sets of 5... most I'd done previously was 60 lbs. Burgener warm-up, then:

5x30
5x40
5x50
5x60
5x70 (pr)
5x80 (pr)

Stopped because I absolutely cannot miss. Would love to truly test the snatch, though! Form still needs a ton of work.

Candi (24/5'3"/125)

Standing press:

5x20
5x30
3x40 (3, then failed on 4th)
5x32.5
5x35
5x37.5

85/95/105/115/125f/125f/115
as rxed

Snatch 1-1-1-1-1-1-1 reps SUB 20 Overhead squats

45/45/45/45/45/45/45/45/45/45/55/55/55/55/55/55/55/55/55/55

M/40/6'2"/195

85
90
95
100
105
105
105

Poor depth on the catch for the last 3 reps.

32/F/140 lbs.

maxed out at 65lbs. I have never been able to do a strong snatch before so today felt good. I also saw the comment about out gym mascot, Rose. She's a great dog and keeps us all going!

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175
WOD as rx'd

first time learning a snatch
could do more but still working on form

75-85-95-115(f)-95-115-135

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

M50/170

89
99
109
119
133
133
133

m/27/6'2"/220

Burgener WU

45
95
115
135
155f
135
135

First time with lift and no bumpers=no confidence

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/152

WOD as rx'd

95-115-135-145-155(pr)-160(f)-135

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

25/m/5'8/160

"Shawqueefa"
21-15-9 reps of
ring dips
hanging squat cleans 95lbs
thrusters 40lb dumbells
pullups
run 400m

me(Billy) 22:21
Jerrad 24:40
Danny 26:39
Shain 28:44
Mike H 30:21
Mike O 35:41

125#fem,5'4" 30yrs
63-73-78-83(f)-83-88(f)-88

NB

At my Globo; no bumper plates and curious to see how they feel about my chalk (so far so good). I definitely need work on my form on all the Oly lifts, and this was my first real attempt at snatching. Being at the Globo really limited the weight I could use. However, it turned out to be a good training day.

Pre: 800m jog, CFWUx3, Burg WU, Barbell WU's which include Back squats, front squats, good-mornings, and OHS with 45# barbell.

WOD:
95x1(+OHSx3)
105x1 "
135x1 "
135x1 "
135x1 "
135x1 "
135x1 "

Post: Stretch!

Having difficulty catching the bar in full squat (hence, the segues into OHS for practice). Doing the Burgener WU almost daily, however, seemed to be what kept me in the game. The weight felt comfortable, if not light. Gotta get some bumpers!

NB

36yom/6'/205

400mx4

1:18 better than I thought
1:35 slipping
1:52 fell off
1:54

1st metacon in 4 weeks
it's a rough transition
boo f'n hoo

First time snatching 2 shoulder recons doesnt help only did 7 x 35kg form was good shoulders did not like being locked in that position. Will work on it!

65-95-115-125-135-155-155

Damn you folks are strong.
M/35/170

105 105 125 125 (too much, lousy form) 115 115 115

see you for tomorrow's post

CFWU x 2 w 12 reps

45 x 5, 95 x 3, 130, 135, 145, 155, 160, 185F, 170F

First time I've played w these w new bumpers, fun stuff. I still can hardly let myself drop a loaded bar.

Paul

Bwt: 136

115
135
153 (tied pr)
164 fail
164 fail
164 fail (so close)
164 fail

Didn't have 2 1/2 lb. plates so had to bump up 10 lbs. ugh

First time doing snatches. I like 'em I must say...

95
95
95
95
115
115
115
115
115
115 Did a few extra, the weight was pretty easy, but I wanted to get a feel for the motion. :)

www.angrydalty.com/crossfit.htm

Mike: No way to do this effectively or safely without bumper weights. Got up to 95 lbs weight was so easy, but no bumpers made it tough to keep going, so I just did my 7 and called it a night.

M/40/5'11"/190
65
95
105
110
105
105
105
poor form

F/37/5'6"/140
45#
need lots of work on form

95 (2)
105 (2)
115 (2)
125 (2)

Worked on form

Tom m/45/180

Worked on snatch form, rather than trying for 1RM. Snatches and hang snatches, working up to #90. The weight wasn't an issue, but catching it reliably in a solid deep squat receiving position was.

Finished with 2 X 10 OHS at #80

31/m/6'2"/209

Glad to see I am not the only one who struggled w/ this one.

CFWU 1 x 12
Burg WU
OHS/Snatch Balance 45x5, 65x5, 95x5

Snatch 95, 95, 95, 105, 115, 115, 115

Post: "Half Beast" from CF NYC site (10 min)
17 reps

No bumpers so pulling the 95# off floor felt strange. Done at Y, so constant fear of dropping bar. Need to work on form, as I always tend to land with my feet to wide and pointed too far out.

31/M/6'0/192
Practiced rings, jump rope, and GHD.
First time ever doing snatch with weight. Worked PVC for warm up.
45-45-65-65-65-75-75
Felt good, need to work flexibility and OHS strength.

M/40/6'/285#

Warm up with dowel

45 x 2
65
75
85
95
75x4 working on form.

First time ever to snatch. I was not dropping under enough and using my arms to press overhead too much. Last four worked on explosion and getting into squat. Midline not strong enough yet. That is what I am working on. Stabilizing the midline like a mutha! Gotta get my gut out of the way and stabilize the midline! BBG!

45 lbs.
95 lbs.
115 lbs.
135 lbs.
140 lbs.
145 lbs.
150 (more like a clean & jerk)

I wasn't firing on all cylinders on this one...
CFW-warm up
Flowfit x2
Burg warm up
95x5
135, 145, 155(fail)145, 155(fail)145, 155(fail)145, 155(fail)145, 155(fail) 145(fail) 135,
errrrrr!!!!

cannot get enough ROM hip and back for proper form
practice..practice..

45 lb x5 practice
65 lb x3 practice
95 lb x3 practice
135 lb fail
135 lb fail
95 lb
95 lb
95 lb
115lb
115lb
115lb
115lb

75x2
95x2
105
115
115
125 failx2,then got
125

Did "Nancy" with a group from Des Peres xfit. Only 4 of us braved the single digit temps but it was well worth it! Thanks guys for a great workout.

Time: 14:30 (pr by over 2 minutes)

15/M
First time with snatches

65
95
105
115
125
135
145

m26/161/5'10"

Today, I'm again in the Holiday Inn in San Fran. Had to substitute everything.

Time 15.50
21-15-9 Reps - Hanging dumbbell cleans and pushups

Well that sucked. No O-bar, so I tried dumbbells, but can't balance anything over 15 lbs in each hand. Next time I'll try subbing one hand snatches and/or two hands on one dumbbell.

50-55-55-65-65-75-95(fail) I think the weight caused me to lose my balance.

32/male/165

Went through a pretty extensive warm up and then started with moderate weight. Didn't really count sets. I was able to get 135lbs but I notice that as I increase the weight I am landing with my feet a lot wider then I would like.

Anyone have any thoughts?

mu -32.5# x3.5
3 rounds: 5 pullups, 10 pushups, 15 ohs; ending times: 0:58, 2:01, 3:58 last round pushups broken
hang snatch 45 to 75 by 5; matched pr and had a lot of misses on each weight
mu -32.5# x3; plan feet on bench assist with rings next

Never done snatches before. Really impressed with the difficulty level of the exercise. My balance was terrible, even at really low weight. No problem getting the weight above my head, but trouble balancing on squat. Anyway, at least it's a benchmark:

7x1 at 95 lbs

Did Burgener warmup then worked with 35# and 45# on technique. Once in a while it felt right.

M/25/6'5"/215

Snatch
1x3 @111
1x2 @133
5x1 @155, 165, 170, 175(PB), 180 (fail)

After a back injury and doing nothing but the Burgener Warm up for three weeks, my max actually increased by 5 pounds!

No work done today.

Kept weight around 95# to learn/improve form. Need to add snatches to my warm up.

This was the first time I ever tried the power snatch...did the brugener warm up with a 6lb bar, 30lb bar and 45lb bar..and I did 30lb x 10 and 45lbx 10...felt pretty good...think I'll try to incorporate the brugener warm up on most days and hope I am ready for this one next time it comes up.

As Rx'd

First time Snatch:
115
120
125
130
135
135
140
Took it easy, worked on form.

65,75,95(1/2 squat, so...),85,75(decent form),75,75.

15 min elliptical wu 18/18. sit ups and double under practice after. got 3 in a row a few times...

First time on the snatch + no spotter + no olympic lifting equipment = a very weenie approach. Played with 45#, got comfortable, then played with 65# and 75#, both still comfortable. Also started implementing part 1 of Adrian Bozman's kipping video, with decent success.

29/M/6'2"/200

135 x 7 Power Snatch

I don't have the flexibility in my shoulders yet to get deep on the squat when the weight is overhead. The Burgener warm-up helps, but I am having trouble with the drop snatch technique and keeping my balance. Probably an good indication that I need to work on my core strength. I also can't do a Zott's Press yet, but will continue to work on it.

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

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

large track warm up with stair jumps to get legs firing.

55, 65, 75, 85 (f) stayed at 75 for last 3, focussing on technique.

Post- practiced with bar, and shadow work with wooden stick.

39/M/170

first with snatches and worked on form with the bar.
Then did overhead squats with 65#.

bc

M/31/196

2 min jump rope/burgner wu
in kgs: 60, 70, 70(f), 70(f), 60x1x5

Did some extra work at 60 to try to improve form. Last 2 felt very good. 70's were ugly and probably not smart.

Charity-
used just jr. bar and worked on form then did a few at 68#, and a couple at 90# and one at 100#.
the 90#'s felt solid 100# was not as solid

Did sets of 5 reps at 45, 55, 65, 75lbs.

male 27, 225
135
155
175
185
175
175
190 fail

First time I've done a snatch in about 10 or 12 years since high school. Looking forward to 200#.

95,95,105,105,105,95,95
Light weight...actually feels very easy...but form is still way bad. No way I'm adding any more weight until form is better.

No totally confident in the squat catch. Felt like I'd catch low but then ooze an inch or two down to where I should have caught it.
68, 78, 83, 88, 93, 98, 100

This lift is so hard for me to do, but easy to visualize. Frustrating.

95/135/135/155/155/135/135

yuck.

30M/205#

135/135/135/135/135/135/135

Sloppy lifts, but acceptable for first time I guess.

cfwu

Tired and son badgering me througout workout - couldnt focus

30kg-35kg-40kg-42.5F-42.5F-42.5F-40F
Just not feeling it tonight, each time caught bar at bottom of squat and fell fwd onto knees :(

First Snatch WO every
5x95
5x115
5x125
5x125
5x135
3x135 failed on 4
3x135
pushing the the bar up on a few of them
Any help?

First Snatch WO every
5x95
5x115
5x125
5x125
5x135
3x135 failed on 4
3x135
pushing the the bar up on a few of them
Any help?

Then 1 mi 8:02

10 x 95 lbs
10 x 95 lbs
10 x 95 lbs
10 x 95 lbs
10 x 95 lbs
10 x 95 lbs

I ended up hitting the 100 lbs. heavy bag & speed bag for about 30 min instead of the snatch WOD. My elbow always acts up after one of those workouts.

#219 Brendan - gloves?

Jeff @ work
Worked at 150 and 160 for all attempts.

85, 85, 85, 90, 90, 90, 95

I was warming up with 45lb and popped my knee, could hardly walk, had to go light. Those are tricky little buggers.

22/M/155

New PR at 125. Went for 135 a couple times but wasn't very close. Still a pretty new move, I need to start working on this more.

95
115 (F)
115 (F)
105
115
115 (F)
115

A lot of them looked more like power snatches. I need to work more on my OHS so I can be comfortable dropping low.

28yo, 5'11", 168lbs

115 - 125 - 125 - 135 - 135 - 145 - 145 - 155 - 145

Can't do just seven. This breaks my old record of 145.

95-105-115(F)-115(F)-115(F)-115-120

plenty of mental and form barriers to break.

M/46/145
CFWU
burgener WU at 45,65
Snatch drops x3 at 65,95
Snatch 2 of 95,105,115 for WU
125
135(almost!)
135(really almost)
135(nope)
115
125
125
130(PR) ya!
130(no)
115
115(f)
115
115x15 OHS to finish

m/35/238
ran 800m did cfwu x 1 then did burgener wu x 3. This is the 3rd time I've done these. So the movement is still pretty new. I manage to almost get into a full squat. I'm thinking that's why I missed the last 2. Didn't go deep enough under the bar. 135, 155, 165, 165, 165, 175(F), 175(F). The more I do em the more confidence.

34 M 195

95
135
155
165
175(F)
170
135
Must work on form

Johna
65-70-75-80-85-95(f)-95

115,125,135,145f,145,155,165f

36/M/307lbs/5'9"

First time doing Snatch and form was pretty ugly. I'll work on it.

70
95 missed (off balance)
95
105 more like a power snatch
115 ugly
115 missed (off balance again)
115 again more like a power snatch

m/42/6'/184

Power Snatch:
135x3
145x4 failed on first 2 attempts
Bad form

65,85,95,105,105,115 (failed),105

78
83
88
98
98
88
88

35/m/180
CFWU
Snatch WOD
95LBS X 2
105LBS X 2
115LBS X 2
125LBS X 1
135LBS X 1
145LBS X 1
145LBS X 1

Nasty Girls post WOD

19/m/190/5'11

As rx'd

Doing this makes me feel pathetic... I thought it'd be no trouble, as i can clean and jerk quite a bit. How wrong I was...

95lbs
125lbs
135lbs
135lbs
155lbs (fail)
135lbs
135lbs

Really need to work on my techique, and also OHS, i'm really struggling once it's overhead.

M/165/5'9"

Played around with the sloshpipe for about 1/2 hour to warm-up, then as Rx'd:

100 lbs
135
175
185
205
235
255

My form isn't great as I'm mostly self-taught.

7 sets of 5 reps of OHS, 20 lbs

49m/5'7"/170lb
as Rxd

95/105/115/120/125/130/135F

55lbs

34/237#/6'3"

135/135/135/140/140/140/140

Form was terrible.

First time doing snatch. Used 80# for all seven reps.

115
135
145
155
155 (f)
155 (f)
155 (f)
135
135
140
145
150

then snatch drops. So much work to do.

27/m/199

A day behind my normal schedule so I decided to double up

4 x .25 mile sprints: 1:28; 1:29; 1:24 (PB); 1:27

Snatch: My form is terrible. I cannot land in the bottom squat position like I see in the video. I need work.

Mostly played around with form - probably did about 25 sets of 3 to 5 reps with light weight.

m/34/5'9/177

This was a site to behold. First time doing snatches.

Stopped at 105. Concentrate on pulling self under bar and squatting low to accomplish this.

7 x 1 x 100lbs.

180/M/25 Mississippi CrossFit

42k-44k-46k-48k-50k-52k-52k

BW 181

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

Can't OHS significant weight. I'm working on it, but long way to go.

Subbed HPS. Still only got to 90#.

135,145,155,135,135,135,135,135,135

Had an expert help me with form, hence the extra reps. I need to get my chest up, finish my pull, keep the bar close, and turn my elbows back. If I get my form down a bw snatch will be mine fairly soon.

4 rounds
1 minute rope skip
1 minute bear crawl
1 minute rest

3 rounds for practice
5 squat snatches and 5 ohs with 85 lbs.
18 pullups
10 gh situps with 5 lbs.
7 hspus
10 gh b.e. with 5. lbs.
10 high box jumps

done on Thursday (1/24/08) before headin out for a weekend of snowboarding

25/f/5'2/131#

breakfast: run 25 minutes = 3.33 miles

WOD:
65-75-80-85-90-95-100(f)
o man, i almost had it! grr. next time. but the rep @ 95# wuz just about my best attempt ever!

JennieLee 26/5'9/160#
warmup run 15 mins, warmup snatch
WOD:
65-75-80-85-90-95-100(f)
soo close. strength is there, form needs tweaking.

then she made up the Deadlift WOD from Sunday;
warm-up w/ 135x5, then deadlifts 7x1:
185-200-210-220-230-240-245(her new pr!)

excellent work grrl.

45/f/143 Learning this. 21 reps at 35#.

M/29/162

95-105-110-115-120-125(PR)-130-F,F,F,F

At 130, first 2 turned into high pulls, next 2 I just missed getting completely under

************************************ 01/27

65 from below knee. FOLLOWED w/OHS.

bar 95 115 135
db 80 80 80 80

(practice snatch with bar)

M 39 170

still trying to figure this lift out...
subbed:
95x5
115x5
135x3
115x5
95x5

more work needed - I tend to yank the bar up on the first pull and short change my second, and my squat stance ends up wider than I'd like.

29/f/112

50-60-60-65-65-65-70 (PR)

pre: nswux2 + burgie x2
post: Christine 13:52 115# DL

2x95
3x105
2x115

M/35/140/5'-5"

Not much experience w/ the snatch. These days feel like skills days to me because I'm still learning so much. Enjoyed using my new used bumper plates today. Tried 115 on 3rd set but could not get it.

85
95
105
110
110
110
105

The "O" lifts are awesome

115,135,135,145,155,165,165
I need to get some bumper plates to feel more comfortable doing higher weight

Can't do the snatch so subbbed:
5-5-5-5-5
Snatch Grip Deadlift Highpull 135#
OHS 75#
BP 165#
Deadhang Pullups

Need to work on snatches for sure.

75-85-95-95-95-95-95. Need to work on form.

(65 X 1) X 7

as rx'd: first time doing this movement
85
95
105
115
125
135
135

34/m/255

No WOD today. Did two rounds of CFWU in hotel as best as i could - stuck in hotel room with nowhere to work out.

EJEJEJJJEEEJEJJEJEJJJEJEJEJEJEJJEJEJEJE
M/34/168
135X 7
WORKED ON FORM AND GETTING INTO FULL SQUAT CATCH;
HAD TO USE STEEL WEIGHTS IN GLOBOGYM SO I WASN'T ABLE TO PUSH IT

10 x 30kg
5 x 40kg
3 x 50kg

1 x 60kg (fail)
1 x 55kg (poor form)
1 x 55kg (poor form)
1 x 55kg (poor form)
3 x 50kg
3 x 50kg
3 x 50kg

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

CFWUx3
obviously, i suck at these:
75-85-85-95(no depth)-95-105(arm bend overhead)-105(arm bend again)
-hard to push on these b/c can't really fail at gym with no bumper plates, crowd, etc.
-focused on technique rather than loads - these are very hard
-b/c arms so long, a lot of trouble locking in arms at top before squat - no margin for error
-need to think about pulling body under bar as explosively jump

95
95
115
115
125
125
135

M/23/170

Did these after maxing my deadlift. Legs felt weak (OHS 65# was tough). Been a while since I've practiced snatch.

0 (PVC Pipe)
45
65
65
75 F
75 F
65

CFWUx3
Burgener warmup
3x45, 3x95 warmup
115-125-135-135-135-135-145
5x95 practice for form.
I need some coaching!

dumbell snatch each arm

20#-25#-30#-40#-40#x2-40#x3-40#x4

worked up to 50kg ( dodgie shoulder )

34/M/186

Run 1/2mile
CFWU x2

Got up to 140# but form sucked.

Dropped weight and worked on form. I hate OHS.

43/M/165

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

tied PR, I'm a little stronger but the form was way worse. More practice.

070806

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

080124

65
75
85
95
105
115 (f)
95

cfwux2

65,75,85,95wobbly,95f,95(pwr snatch),95

cfwu x 3
a lot of snatch practice then...
45x3, 55x3, 65x3, 70x3, 75x3, 80x3, 85x2

Posted on youtube.
Burgener wu, 1/3 cfwu
95 x 1 x 3; 135 x 1 x 2; 155; 165

170-175-180f-180-185-190(probably a pr)-195f (oh so close).

BW = 183

oh, yeah, done on 2/11.

XXXXXXXXXXXXXXXXXXXXXXXX
29/m/167

95x5
95x5
115x5
115x5
157x1 (failx3)
133x1
133x1
133x1 (had trouble locking out the arms before the oh squat on 133(