did somebody say snatch?

Hey, my home town! Any CFers up in San Marcos?

Looking forward to a strength day, especially some snatching. Great video.

I love when Coach says, "Do you want intensity of technique?...Yes!"

that should be "or" technique.

Deep sigh, I'm now only able to do light OH squats...

SWEET... an excuse to PRACTICE what I learned at my coached O-lifting session on Friday :-)

Karin

MWade - see you at 0700!

What kind of snatch is this? Is it a squat snatch or a power snatch? This is imperative...thanks everyone!!!!

Good day to all tomorrow enjoy your heavy weights.

CrossFit Road Warriors...you are the heat...less than 24 hours to my bald head

Please give to the cause...10 dollars will make the differnce..

Thanks again Road Warriors for the 100 bucks...you all should take notice...

thanks you all and see you later today with no hair.

Sully

https://www.stbaldricks.org/get_involved/donate.html?ParticipantKey=2008-38239

#2 Mike

O'side just opened a crossfit four months ago. Not sure if that's too far for you to train. I work in Oceanside, but live in Orange County, and drove by. I was pretty stoked.

Gonna substitute a 28 mile ruck w/ 50 lbs tomorrow, instead of the snatches. Getting ready for the Bataan Death March Memorial here in NM, only 2 more training rucks left till the 20th. Wish i was doing snatches though..... Good day all.

woohoo snatch, love those
working on some heavy overheads afterwards goal is 250 tomorrow, so more than bw haha

Maaaan, do I need to work on these. OHS are hard enough, but getting it overhead? Can't wait. Get some!

I wanted to take this time to say THANKS to all of the trainers at the cert last weekend in San Diego! I had a blast and enjoyed meeting all the others in the group. Thanks coach for coming up with this fabulous program and for making it so easy, not to mention FREE, to follow! It was fun to meet you, Nicole and all the other trainers! I LOVE CROSSFIT!!

I still haven't learned snatches face to face with a real trainer, so I think I am just going to stick to doing Overhead squats which I learned at crossfitBoston while visiting a friend who goes to BU. That same friend of mine visited me this week actually and told me what I consider the greatest thing I have ever heard. Him and his fiance are moving in together to a house.....a house that is nearly 30 feet from Crossfit!

I'm so addicted to this stuff.

#9- This is a max snatch. Snatch as heavy as you can with whatever technique you need to use. I struggle with the snatch because of my poor flexibility. I end up catching my max somewhere between a power snatch and a squat snatch. There is only so much weight a person can power snatch before they tap out. To get the big numbers, you need to squat snatch.

any good tips for a newbie to the world of snatches i.e technique or amount of weight to be used? The video was helpful but anything extra that could be added would be appreciated. Mahalo

yay snatches no more runninng

tomorrow should be interesting. have never done snatches before

#20
go to Exercises and Demos page and click on Olympic Lifts. There are several demo videos on snatches. Did you see those? good luck. i'm a newbie too

WOD:

1-1-1-1-1-1-1 Deadlift

275lb,315lb,335lb(f),325lb(f),315lb,315lb,315lb

The 2nd part of the workout was a Tabata on a Lifecycle with a wristwatch heart monitor. The parameters are as follows:

Lifecycle Program: Quickstart

Level: 7

125<RPM<135

Tabata (4min: 20sec ON, 10sec OFF for 8 rounds)

HR Before starting: 87bpm

HR Finish: 158bpm

HR 1min recovery: 136bpm

The test was based on the following link:

http://content.nejm.org/cgi/content/full/341/18/1351

My test results were comparable to a friend that goes to an hour long spinning class 3 times a week that also did the same test. This is the 1st time that I have ridden a Lifecycle in about 15years.

Note: the ONLY aerobic activity I do is the aerobic activity contained within the WOD.

SICK WITH A COLD.

I'M TAKEN A FEW DAYS OFF TO RECOVER SO I'M NOT SICK FOR A WEEK.

RESISTANCE IS FUTILE.

ROBERT S.
TUCSON, AZ.

AMLOVE:

Good luck in the Bataan Death March. I did it with 411th MP CO. in 1996. We rocked and it was an awesome (and humbling) experience.

#13 amlove21 & #25 Adp9122-This will be my first year missing the Bataan since 2002. I've done the heavy march twice and run it as a marathon twice-and it's painful but wonderful either way. Have a great time! I'll see you there next year.

Mike #2,
You have got to be kidding.
1. Mike's Gym
2. CrossFit San Diego.
3. CrossFit Oceanside
4. CrossFit Encinitas
5 CrossFit U.S. Tactical
6. CrossFit SoCal
7. CrossFit Chula Vista
8. CrossFit Stronghold
9. CrossFit Flood
10. CrossFit Coronado
11. CrossFit Brand X
12. CrossFit Weekend Warriors
13. CrossFit Poway
14. CrossFit USD
15. Catylst Athletics
16. North County CrossFit

Of course that's just off the top of my head.

CAM--it's good to be back isn't it. I see you made it in the top ten posts...you were hitting refresh all night weren't you?!

Wish I could of been there. You'ld be hard pressed to find two better people then Eddie & Lisa.

Army PT test this morning: 295 out of 300 (PR)
Thanks, Coach!!
justin 33/m/215

32y/o 208lbs 73"

warm up's with 45lbs barbell

135,135,135,135,145,155>failed 150>failed 145,135,135.

back squat 225lbsx5 for a demo.

can I do abs with it, they are killing me, its been three years and I still dont have good abs.

The full video in the CF journal is great. It answers pretty much any question you might have about technique vs. intensity. I'm glad I started subscribing, it's a steal at $25 per year.

Still working on the snatch form so substituted:
5-5-5-5-5 with a 45# bar. Shoulders a little sore now.

Getting better at the form. Did most with full squat.

JFG

27/M/5'10"/170

65
75
85
95
105
115
115

+20 practice with 45lb bar

I started off with three rounds of the CFWU substituting push-ups for dips.

This was my first time working on the snatch. I started off practicing with just the bar and then started slowly moving my way up. My form definately needs some work.

75
80
85
90
95
100
105 (fail)

worked up to 45 kg

24/m/194
95-115-135-155pr-155-165(f)-165(f)

42yo/184#

Sometimes you just have a bad lifting day. I hit 152# on Tuesday night no prob.

132/142/142f/142/152f/152f/152f

Translation: freddy needs to work harder.

Off to work. Hope everyone has a great day.

Greetings, all. Anybody care to answer a general question by a (relatively) new CF'er?

When I did WOD "Lynne" last week, I did five rounds of body weight bench press (190#), and managed a total of 37 reps; I BP'ed to failure each round, and it looked like this: 12, 8, 6,5,6.

Looking back,in my first set, had I stopped at 8, maybe I could have managed five sets of 8 for a (higher) total of 40.

The question: Which is more beneficial (and the CF way): to BP to failure on each set or to pace myself to maximize the total number of reps?

Any thoughts will be greatly appreciated.

NYC people: We're adding a class on Mondays at CrossFit South Brooklyn. The first one is this Monday and it's going to be free so come on down and bring your friends!
It should be a lot of fun. We're a happy little family in BK. :)

I'm trying my best to convert Chad Waterbury to CrossFit. He's a t-nation guy and it's not working at all. I can't even get him to try a class. I tried challenging him to Fran. That didn't work either.

I've been taking a mini break from wods and CW is helping me do some shoulder rehab. It's been bugging me for about a month but it's been really bad for the last week.

It's starting to feel better and I'll be playing with snatches in no time!

m/40/195

warm up with 45
56,67,78,89,89,89,89 plus a few more at 89

As soon as I hit 100, I lost that 2nd squat/little jump and was just pressing it over my head with my arms. So I went back down to try and get the technique better.

That jump is tricky. I'm going to have to practice that a bit before next time.

41yo/f/155#
lisaq wu x1 sans jump rope
snatch 45#-3x, 65#-3x, 75#-3x, 95#-1,2,1,1,1

M/31/5'7/177
Good warmup
105,115,125,125,130,130,135
I caught the 135 a little high, in 3/4 squat.
Did 5-5 of 135 thrusters.

40y/oM
75" 203#

Light CFWU (subb'd HS for PU)

95#/95#/115#/125#/125#/130#/130#

no wmd's. Now this:
http://edition.cnn.com/2008/US/03/13/alqaeda.saddam/

Why are we there again?
I got one answer yesterday saying it was the wrong question, because we are there. Well I want to know why we are there! I support the military 100%. Just explain why we invaded a sovereign nation?

or should I wait till next rest day? (new to this)

Hey Mosul Moose...
Nice!!! WTG!!! I'll do mine in about a month, after I get back.

My first time going for 1RM snatches. I tried to make my form consistent before going up. Before today I had never attempted more than 75#.

95#
100#
105#
110#
115# (power snatch)
115# (Legit PR!)
115# (Failed then got it to a power snatch on a second attempt- good enough for this guy!)

Mark
M/48 yoa/159lbs

45, 65, 75, 85, 95, 105, 115
115 was a PR. Need to get under the bar quicker. The last two were more power snatches.

43/6'1"/182

did a snatch and clean and jerk workout this past week in my brand new oly shoes. snatches were:

warm up: coach b warm up 45 65 95

work: 115 125f 125 135f 135 145f 145 155f 155pr 160f

was happy with the pr. still not my best lift. need to get up at least to my body weight. the heel on the new oly shoes feels like its pushing me forward but i think it just takes some getting used to.

think i'm going to do daniel today. never done this hero before and have never seen it posted.

up to 140, pr is 145, tried 145 3 times, nailed each one, then lost it forward..disappointing effort

CFWU x3
125/135/145/150/155/160/165

CFWU- pu's 5 @ 20 assist
WOD- 30,30,40,40,45,45,45
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

never done these

65-75-85-85-95-95-105 failed

good news is lots of room to improve

65. 75. 85. 95. 85. 75. 65.

M/19/188/5'6"

As Rx'd:
105-105-110-110-115-120-125

Got up to 105 lbs.
Not as good as last time.
Form all over the place.

ABD9122-

thanks man. the longer ruck (got about 16.1 miles in under 3:30 today) went great. the team seems strong, and we have three more training events till the march. Its on the 30th down at White Sands.
Congrats on finishing yours- you know, those bad A** points expire every ten years or so, you gotta get back into one.

Good day all.

Man, did I suck today.

135
135
135
135
145
145
145

Form was awful.

Maka #20. As others have said, check the videos. They have a ton of great info. Technically, this workout calls for snatches from the ground. If you feel untrained in the movement, I would strongly recommend training from the high hang position (standing tall, long arms, with the barbell at your hips). This has most of the benefits of training the full snatch, but it's much simpler.

The most important aspect of the Olympic lifts is to use the hips to elevate the barbell. To oversimplify, this means to jump and land. It's not a pull with the arms.

In addition to the videos in the Exercises and Demos section, Coach Burgener has produced about a dozen in depth CrossFit Journal articles and videos specifically on the Snatch.

33 m 193#

Warm-up: 1000m row. Simplified Amundson warm-up. 9 x 45#, 6 x 65#, 3 x 95#

115-115-115-115-115-115-115 + 9 x 45

Cool-down: 1000m row

m/34/70/192

95,115,135,155,165 caught high,135,135

CFWUx3x12

practiced OH squats

95x5x3
105x5x2

29/m/185

CFW x 3

115,135,145,155,165,175(F) x 2, 165 x 2

<<<

bar for warmups
65
85
95
115
135

more like 3-3-3-3 than 1-1-1-1

cool down 95 X 12

form needs work

<<<

85
95
100
105
110f
105
95

Bwt: 134

123
133
153
158 (pr)
163 fail
163 fail
163 fail arrgh!

finished with a couple at 123 to think more about technique. I like snatches but they are so freakin hard!

Mike B #40
First, always check the FAQs and exercise demos. Most questions are answered there. The message boards are also a great and better way of getting a specific question answered.
If you look at the Lynne exercise demos you'll see that Brendan does each set of BP and pull-ups to failure with a 5 minute rest between each round. I'd say this is the 'official' way. Other ways of doing it are straight through with the only rest being the time it takes you to go from one to the other OR with a rest between each exercise. With most things CrossFit, it's up to you. Just be consistent each time you do it so you have a benchmark, but also don't be afraid to mix it up. Part of the CF tagline is 'constantly varied'

44/m/159#

I just suck at snatches.
65-65-75-75-85-85-95(f)-85-95(f)

Did a variation on the twisted 12 after that (no jumprope, no med ball, no rope).
25 Walking lunges
20 pullups
50 box jumps
30 pushups
40 bar dips
20 knees to elbows
30 KB swings (50lb DB)
30 situps
20 40#db hang squat cleans
25 back extensions
30 65lb thrusters
40 rope pull-ups

'Bout 25 minutes, didn't see when i started.

36, 82kg bw

Snatch (kg) 60,70,80,86 (f), 86 (f), 86 (f), 86 (PR), 80

CJ 60, 80, 90, 100 (f), 60, 60, 80, 90, 95, 100 (f)

95
105
115
125
135
145
155 - MISSED

Age=27
BW=185

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

Poor technique on last 3 sets.

#68 SYC-Thanks for considering my question; much appreciated.

I did sets of BP immediately followed by chins, with a two minute rest before benching again, etc.

Thanks again.

F/37/5'6"/140

CFWU

45x3
50x2
55x2
working on form--might be doing 1/2 to 3/4 squat at this point

M/40/5'11"/185

CFWU

65
85
85
95
95
95
95

Working on form

26m/5'9"/163
I've been in pretty good shape for a while, and I'm new to CF. I feel like I can get a descent amount of weight over head initially (based on how I feel doing Hanging cleans etc, even though the weight doesn't come up as high), I just don't think I have the shoulder flexibility to lock out up top yet. So I did hanging cleans: 1-95,1-95,1-95,1-115,1-115,1-115,1-135,1-135,1-135,1-155,1-155,1-155. Followed by goblit squats (db held vertically in front of chest against body) with a single db: 6-80, 6-90, 6-100. Then I did DB snatch(reps are for each arm): 3-25, 3-35, 3-45, 3-45, 3-45. towel pull ups: 10,10,8. The real snatch will not elude me forever. Any one have any ideas to improve shoulder flexibility? OH squats perhaps?

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

form felt much better than last time but still needs work

bw 170

125x7x1

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

form felt better than last time, but still needs work

#46. I'll tell you why. First, they were being led by a DICTATOR who had SLAUGHTERED his own people with CHEMICAL WEAPONS. He invaded a SOVEREIGN nation back in 1990 called Kuwait. He broke, I believe 17 UNITED NATION RESOLUTIONS. Yes, maybe there wasn't any wmd's found, but didn't you realize, that by giving him that time from August 2002 - March 2003, when they wanted to pass a resolution on them again and have some UN weapons inspectors in there, he probably could have moved a couple of them? No, ofcourse not. You have a country the size of Texas being combed for small units of weapons that can be hid anywhere underground, above ground, disguised. It's impossible to cover every square inch of ground over there. One more thing, I've been there on three tours of duty, and I've had many come up to me and thank me for liberating them, some were in tears. If that isn't reason enough to free a group of people, then maybe you should think about it if you lived under a regime with no freedom and nobody decided they should take the time from their creature comfort schedule to help you out because they felt they need more and more evidence.

31/m/190

115 x 3
125 x 4

Worked on form, specifically catching the bar in a deep squat.

65-75-95-105-115(pr)-120x5 OHS
BIG improvement over previous best of 95lbs
This remains the toughest of all lifts for me, it really requires 110 percent.

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

1-arm barbell snatch L/R 1x85,85,95,95

16/M

Previous:
65-95-105-115-125-135-145(pr)

TODAY:
115-125-135-140-145-150(pr)-160(pr)

CrossFit and lots of milk. It's the magic combo

Greg A warmup

45 x 5
95 x 5

135,155,165,165,155,155,155

all reps done with a OHS also

ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

198#

125,135,145,150,155f,155f,155f

post hopper of 4rnds, 500m row
25 dbl unders
25 1.5 pood kb swings
17:58

Psyched for this after watching the three Coach B and Pat videos in succession last week. Decided to work the form with a 15# bar, esp. consistent landing position, and see if I could still get to my max (wasn't even close).

BWUx2; snatch balance, various hang snatches; 15x10; 35x3; 45x3; 55x3; 65x2; 75x2; 85x2; 90x2; 95x2; 100x2; 100x1+1f.

Two more days of that and I might be able to match my paltry PR (115#) with halfway decent form - maybe.

Warm-up with the bar and some turkish get-ups

88,100,104,110(f),110(f),110(pb),66

Need to work on my technique...

Ran 5K this morning in 26:31 (PR) by 36 seconds. Fastest time since motorcycle accident last August. My first 5k after about 4-5 months of recovery was a 33:something. My short term goal is to be under 24:00. More distant goal of 5 miles in 35 minutes.

worked on overhead squats..

the ppl from the university gym only said i could let the bar bounce ONCE when dumping it on the olympic platform.

i was supposed to "catch it off the first bounce"
i suppose that takes a lot of accuracy and coordination ...

a good day for pr's
snatch
95
115
135
135
145 (PR)
155f
145
135

then for fun...
clean
135
155
165
185
195
205 (PR)

threw some overhead squats in there too for fun,

2 weeks left in Iraq...

39/f/136/5'0"

first time with snatches

-started with broomstick, all good
-went to 45lb bar, couldn't squat down far enough
I need a 20-30lb bar to practice getting into the squat better. If I put cement in a pvc pipe will that work? any ideas?

So instead I spent 25 minutes doing 3 rounds of:
5 pullups
10 pushupos on piroulettes (sp?)
20 squats
500m row

First time with 'em so I did like someone near the top suggested and did 5x5 with the bar to learn the form.

CF wm up.

Someone else in the Globogym here in E-ville spotted my wm up. Sweet! I was so happy to meet another Crossfitter. I am not alone.

Warmed up snatches and should have stayed at a very low wt.

135-135-135-135-*tweak* in my back. I am done.

My form sucked and I know that's what caused it. Dammit. Time to practice my form and not try to hang with the big boys just yet. Just popped a pill so I can try to make tomorrow count.

M/23/214

135
135
135
135
135
135

M/48/151
Shoulder prevents proper snatch.
CFWU x 3
Burgerner WU x 2

"Randy"ish WOD:
45# oly bar, full squat snatch-balance 75 reps

13:05

I'm in that nether world where the weight that my shoulder will allow is light for strength effect but just heavy enough that I have to break up the 75 into 10's.

Re: WMD etc., today is a work day. Save it for the next applicable Rest Day.

29/M/180

50% cycle

115#x1x7. I can't snatch 230#, but 115# was a good weight to work on form and still feel like it was worth the effort.

First off, well said Drew #71.

I missed Michael the other day, so I started with that. 27 minutes even which is a 72 second PR. I do the first round of abs on the GHD to parallel, second unanchored on the abMat and third w/ full ROM on the GHD.

Then snatches 7x1x115.115.125.135.135.145.145f From the ground, caught in a full squat. Previous PR was 115!

Joe and Jay did:

Mile run warmup
All 7 at 115 (tried 120 but couldn't maintain form)
100 45# OH squats
3X25 knees to elbows

Rough week for me. I lumped both my days off together since I was not feeling well.

"Michael" yesterday
24:03

doing all ab mat style sit ups only no ab mat or towel. They slowed me down compared to doing sit ups on decline bench. Aug 17, 2007- 22:32 decline bench.

Erin

65, 75, 75, 75, 85, 85, 85
Bad Day.

really disruptive day

20k x 7, all ok

30k x 7, all ok

30k, 6, all ok, 1 x 40k ( a bit wobbly)

then 40k fail. need to practise this..

snatched in between clients

43M/6'/175
Power snatches 95, 115, then decided to work on form with OHS. flexibility is terrible, so worked 65x 5,3,3,2,2 Looks like lots of OHS work in my future.

46/M/190/5'10"

Warm-up
Kipping Hanging St. leg raise x 30
Shoulder horn x 20- 10's,12's,15's
Box jump 18"x10 (trying to land with little knee bend)
3 rounds

Pass thrus and OHS with pvc x 10 each
3 rounds

Power Snatch and OHS (1+1)
65/3-95-115-135-145-155-160-165-170

Snatch grip high pulls from bench- sets of 3
185-205-225x3sets

*Worked out in the basement, kept me from full snatch work- I am done trying to bail out of a clean or snatch and keep from throwing a barbell into the hot water heater:)

30/M/190

135
135
135
135
135
140
145

should have started out with less weight.

John

28/m/5'11"/185 lbs

95
105
115
125 fail
115
115
115 lbs

Struggled with form and getting the catch right.
Did manage to get 5 muscle-ups in row beforehand though.

95 - 105 - 115 - 125 - 135 - 135 - 145(PR)

Really need to work on form and components, think I may try to get a trainer to help me out. The snatch is so bad ass.

I've never been instructed in Olympic lifts so I sub instead.

23M/5'9/145
SUBBED Squat Cleans
95
105
105
110
110
115
115

STL Saint Patrick's Day 5 Mile Run

40 Minutes 25 Seconds

Now time to drink some green beer. Happy Saint Patrick's Day everyone.

WU: 100 Single Unders, Broomstick OHS, 10X45 Snatch

WOD: Snatch 1X7
65-75-85-95-105-115-125-135(f)(f)(f)

First time for Max Snatch (actually the first time for this lift period) so PR's all around. Need to work on form, 115 and 125 were caught pretty high. Couldn't quite get 135 overhead. Need to work on getting lower into the squat.

POST: OHS, BP, and Snatch grip DLHP work.

BW: 178

After CrossFit warmup, did some practice on the snatch since I had not done it in many years. Used stick, 45-lb bar, then 89-lb bar + weight, plus 133-lb weight (which I couldn't get all the way up) to practice. Felt comfortable in knowing what I should be able to do, so started the workout.

111 - good
117f - couldn't quite balance for squat
117f - overcompensated and flew backward
117f - didn't quite lock out, had to drop it
117 - good
117f - almost, lost balance
111 - good

m/25/6'2/205

135
145
155
165
175(failed)
165 (failed)

did fran after, pr of 7:23

28/m/5'10"/~168

three rounds burgener warm (1st @ 5 reps, 2nd/3rd at 3 reps; all at 45-lbs.)

power snatch
1x 75-lbs.
1x 80-lbs.
1x 85-lbs.
1x 90-lbs.
1x 95-lbs.
1x 105-lbs.
1x 105-lbs.
1x 110-lbs.
1x 110-lbs.

overhead squat
3x 95-lbs.
3x 105-lbs. (lost first attempt; rushed-it)
3x 115-lbs.

nice to pull out the lifting shoes again - it's been a while. easy day today. took time with the shoulder and knee. bar hit knees on last sets. could have started and finished heavier.

120 120 130 130 115 115 115. 135 is PR. After 2 straight nights at st. 5, my form, concentration and intensity sucked. The 130's were so ugly, I gave up and dropped to get a few good reps in. Blah...

28/m/188

95-95-100-105-110-115-120

everything over 95 was a PR

M/20/168
Bad past 3 days in general...
Still not comfortable dropping to full squat so all were muscle half-squat snatches.
95,115,135,135,155F,135,135
had clients afterward then i worked my way up to 100 lbs singlehand snatches with the bar. finally hit 100, yay...

26/m/195

did heavy squat cleans instead

155/185/195/205/215x4f/215/225/235f

135/145/155/160/165/155/165

I dropped back down to 155 becuase although completed, 165 was a littel sketchy the first time. I wish I had bumper plates and a bigger area...or a bigger sack.

135 x 1 x 7

26/5'7"/135

The snatch is my new favorite lift, and I've been practicing it in my spare time occasionally at the gym I work at anyway, so I think I'll skip this one and do "Randy V" instead since I missed that one.

slowly worked up from max snatch of 80 to 105... I could do more, but I can't drop the bar (well, I have anyway a couple times, but if I did several times in a row I'd get in trouble so I have to make sure I have like a 90% success rate).

Man! The Snatch is alot harder than it looks! I tried the first set with the 65 lbs. and nearly wrecked the gym. I was off balance and was afraid I might hurt myself or someone else. So, I decided I need to get the form right before I pursue higher wieght. I ended up just using the bar and did 5 sets of 10 just to get the form to stay in my muscle memory. So, hopefully this is going to be the last time I write that I had to use the bar for snatches.

40/M/188

CFWUx1

Snatches

95/105/110/115/120/125/130/135pr.

I did 8 sets because I felt I could a get a pr.

28/72"/205

135
135
135
145
145
145
155 *PR*

And then 155 tried twice more and failed on both, thought my form on my new PR was sketch...can't be happy...

did snatch balance practice, worked up to 50 lbs

post:
tabata squats lowest rep: 20
amrap thrusters in 60s (45#): 20
tabata sit up's, lowest rep: 12
amrap k2e's in 60 s: 13

85,105, 115f, 115f, 95, 95, 95.

Argh, no progress. Someday gonna have to work on OH squats, and Snatch.

29/f/5'9/135

Snatch 48/52/58(f)/52/54.5(f)/52/52/54.5/54.5

On 1/24 I maxed at 44.5 and failed at 47

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

41yom, 5 9, 171#

it would help me if cf'ers posted their CFT. This would help me create a better benchmark for myself.

610# CFT

55-65f-65-75-85f-85-85

really need to work on the form.

Cheers!

Subbed 6 sets of tennis...doubles

Ouch. That was sobering.

I warmed up with 4 50K snatches, then upped to 60K. Disaster struck. I got 3 60k snatches mixed in with about 5 failures, then I had to drop back to 55K. Got another four or five, then dropped back to 50 to work on form. When I got around to looking at some video, I realized that I'm no where near a full squat - they were all all power snatches. Hence: time for some work on OHS.

20/m/168

Subbed snatch and balance

135x7

need to work on technique and form

wod-115/120/125/125/130/132/134.5fx3
pulls were good on last 2 @ 134.5 but not committed to catch the bar and stick it.
A great learning day today...thanks OPT & AFT for the coaching.
post-amrap hspu - 14, pull ups - 33

27 YOM 190

Still trying to perfect my form getting better though.

135,135,145,145,145,150,145

21/m/174

First time doing snatches so I worked on form, definitely can do more weight next go around.

90/90/110/110/110/110/110/110

35/M/155/5'4"

75, 75, 80, 80, 95, 95, 105

45/182

110, 133, 144, 149 and 154

Had to stop due to sore hip flexor. This is really bugging me, it's been 6 weeks since I pulled it, have gone easy in an effort to recover, even had 9 days off over a vacation. I had no trouble with 154 and really didn't want to stop but if I aggravate it now, I'll be very bummed.

Post: Handstand practice. Got a very ugly 8 second free hold.

40/m/160
as Rx'd with decent form
95 X 3-115 x 3-135 x 3-155 x 3
couldn't go higher because form was starting to fail
and my floor can't take the weight being dropped.

Been off the last week. Cindy 19 rnds +5+10

26/m/6-4/215

Snatch

95
105
135
135
155 (f)
135
145

All PR's...first time doing snatch (exercise)

Still have broken finger and toe.

34 M 195

95,115,135,135,145,145,145
Form was better then last time but weight was less by 20lbs.

First time with both snatches and a crossfit workout, but I wanted to give it a shot.

Couple of warm ups with a 45lb bar to get a feel for it, then went: 65,65,65,65,65,75,85

Hopefully when I get back to school after break I can get someone to help me with the Oly lifts.

26 floor lung seering stair climb in 3:15. I couldn't believe how hard that short amount of time could be. It felt like an eternity while on the steps.

Snatches are out so I did a reduced version of Michael:

3 rounds for time
400m row (ROM limited but still fast)
50 Back Ex
50 Sit Up (anchored)
13:40

Flew through this way faster than I imagined, the coffee boost prior definately helped but I felt ill for about 30 minutes after. All back extensions unbroken and only the middle set of sit ups broken. Felt great to push myself that hard again, could have done 800m rows but didn't want to overdo it with the ankle.

It's been two weeks now and things are getting better, hopefully I'm jogging within the next week.

Mattyb: 65/85/85/85/95/105/115x2
Scott: 65/85/85/95/105/105/115x2
Joe: 65/65/65/65/65/65/75x2

SWEET

This is my first crossfit workout ever so here are my numbers let me know if you guys see any problems.

Warm up
Start time: 1633
End time: 1647

Workout
Start time: 1652
1. 95 lbs
2. 115 lbs
3. 115 lbs
4. 125 lbs
5. 115 lbs
6. 115 lbs
7. 115 lbs
End time: 1659

f/26/135
First time doing this workout, learned a lot about form, and can't wait to do it again.
65/75/85/85/90*/95*/100*
*Did on multiple attempts.
Finished it with 12 OHS @95lbs

first time doing snatches

45/65/75/95/95/115/115

m/19/155

Anthony (M/29/170)

BJJ - 1.5 hours - rolled 5 very competitive rounds.

OHS
45x15
95x5
135x1
150x1
160x1
170x1
175xF

Deadlifts
135x1
225x1
315x1
365x1
385x5

OHS felt unstable - my left scapula has been adhesed for 1.5 years and recently started gaining some mobility due to massage, so the muscles surrounding it are very sore (riding in the car hurts) and very weak. Hasn't bothered me too much in other things, but overhead pressing/ohs squats I've noticed some instability.

Deadlifts felt light and easy, so I guess not all is bad today. :)

50 yao new guy. 5'08, 180

warmed up with bar, then 65, then 75...

misread the WOD and thoyght 12 reps
95
95
105
105
115 (f)
105
105
105
105
105 (f)
105
105
105
105

squat snatch : 20,40(f),40,40,40kgs
power snatch : 40,50(f),50 kgs

43/f/5'6

xfit wu X 2
wod
65, 70, 75, 80, 85

5 rounds of:
3 turkish getups each arm (25# kb)
5 rolling deck squat (25# kb)
7 pull ups

18:10

Charity-
watched video in Feb. journal and practiced a lot.
Started with PVC then JR bar and then with some weight. Failed some and made some at each weight from 68#-105#'s. Didn't count total reps.

65
95
115
135
155
165
175
185 F
180 F
180 F...Again.
Still getting the hips high early. I had 180 but gave up on it for some reason.

form needs lots of work!

75, 95, 105, 105, 110, 110, 110

there were a few drops and failures in there but i was determined to get to 7 successful lifts.

Snatch:

97 x 1 x 2
107 x 1 x 2
117 (pulled my lower back on the way up)

Little help from the cross fit community, por favor.

I work out alone and I have never been coached or really even attempted a lot of these Olympic lifts.

I watched the video.

It looks to me like you start out with a deadlift. At the moment you get the weight to waist level, you pause ever so briefly to dip your hips and then throw the weight above your head. Throughout the entire throw from waist to overhead, the arms stay straight.

This is the question - if you arms bend at all, is that an incorrect lift? I found myself easily getting the weight to my hips, I began the throw, sunk in the hips, and somewhere between my nose and just above my head, my momentum would stall. At that point, I bent my elbows, brought the weight in towards me, and then shoved the weight skyward.

Any comments would be appreciated.

Thank you.

27/m/180

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

took me a little bit to knock the dust off. form still not spectacular, but adquate.

Only my third time Overhead squating so I wasn't prepared to snatch

Amundson warm-up

95-105-105-115(f)-115-125(pr)-135(f)

I don't have problems with the weight so much as the coordination. I am fine in the bottom it's coming up where I have problems balancing. I put my shoulders in my ears and keep a tight core. I think it might be all mental.

Does anyone have anything they tell them-self during the lift that keeps their mind focused on balancing the weight?

MAWL
AW - still sick
ML - 75/85/90/100/110/115/125
First time with this left - definite room for improvement on form
Post:
10x95 OHS
2x12 20KG KB snatch

46/M/194

140,155, 165f,165, 170f,170f,170f 155,

did one extra because I missed so many, trying to get a new pr at 170 came close on second attempt

Michael in 20:00;
snatch 95/105/115/125/135/145/155

justin 33/m/215

36M/5'10"/164.5#

As Rx: 115-125-135-145-155(f)-155(f)-155(f)-155.

Same weight as last time. Form wise, my most difficult lift.

133,143,153,163,173,177(f),177(f)

bwt-164

M/31/180

95
100
105
110
117
122
132

not feeling that good(texas allergies) but still had a decent lift.

M/28/190/6'0"

As Rx'd:
95
95
95
115
115
125
125

95
115
125 (Bad Form)
125
135 (Bad Form)
135 (Bad Form)
135

47/m/180

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

form was good, my last lift felt the best

34m5'10"202#

burgwu x 3, + with bar
95-95-95-135-135-135-135-155-155(f)-155(f)-155(f)

We video'd. I never opened my hips at all. Repeated with bar, attempting to open hips.

24f5'6"110#

burgwu, 45#bar OHS,
pvc press snatch balance X 5, heaving snatch balance X 5, OHSx10, 20# medball OHSx7

6 snatches with pvc pipe

60/65/70/75/80/80/85-fail

27/m/167

65, 70, 75, 80, 85, 90, 95, 100(F)

m/31/6-0/192#

First time doing snatch for max. Was trying to find my balance point so I started from the back squat position instead of the ground. Don't know if this is correct or not but it felt good. Roy- I finally found a lift that I'm better at! Get you some! :)

1- 45#
2- 65#
3- 115#
4- 135#
5- 155#
6- 185#
7- 195#

http://www.youtube.com/watch?v=Xj48SlxgU1Q

1 arm muscle up to 1 arm handstand (with kipping)!

managed to get under with 60# only as I need practice with the 3rd pull. Attended an O-lifting course last weekend which helped but now need more practice and confidence getting under the weight. I am going to spend the next 4-6 weeks focussing on the O-lifts with the occasional CF metcon thrown in. Today was snatches for 3 reps then power snatches for three followed by some clean work and good mornings.

nice day here in texas so i did

daniel as rx'd: 18:31

whew! running after 21 thrusters is a real suckfest for sure.

post: 5x5 bench press 155 185 205 205 205

catching up so yesterday i did diane: 8:29

hspu are a weakness so i slowed down a bit and made sure they were at least legit.

dutch

nice work dude. gotta teach me how to snatch like that.

42/170

Did Presses instead:
Shoulder presss - 70,95,115,135,155,170,175 - 170,175 PR
Push press 185, 190 failed

cfwu and tabata squats and burgener wu

3x65x3
4x55x3

this again was all about form. In the blackbox today to learn form for the snatch. Slowly getting it.

BW 172

Up to 162

Wanted to try a little higher but people in the gym were getting a little mad from the noise of the weights dropping.....can't wait until May/June when Speal gets his gym going!!!!

M/36/200

as Rxd

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

snatch
95,95,115,115,95,95,95

finished with 15x95lb OHS

I have never done these before and they caught me off guard. I concentrated mostly on form.

Pre-Burg. WU

135(f)-135-155(power snatch)-115-115-135-135

Post CFWU 3x 15-12-12

28yo, 5'11", 169lbs

Several warm-up reps with 105-125 lbs. Then,
135
145
145
155
155
165 (pr)
165

Last time, I topped out at 155. I was feeling aggressive today. The last rep at 165 was a little shaky, but once I got it up, I capped it off with a couple overhead squats before putting it down. 165 is a record for that, too. Good day.

42yom / 149

Tomorrow off to Skiing for a week so today did two work-outs

Navy Seals '300'

25 Pull ups
50 Deadlifts (135lbs)
50 Push ups
50 Box Jumps
50 Knees to Elbows
50 Kettlebell Swings (50lbs)
25 Pull ups

15:11 as rx'd

Next - Snatch 1 rep progression

Went from 45 to 125 in 5# increments and only proceeded to the next weight if I was happy with the lift. May be a PR can't remember.

Everyone have a great week be back at it when I get back.

Jeff @ work
Worked between 130 and 165.

still can't snatch! been working on ohs ,but bad technique and ankle flexibility impedes me.done Michael ,first time,18.43.back spasms!good pain!

JB 6'1"/27/200
1.160
2.170
3.180
4.190
5.190
6.190
7.200(F) Had it but lost my balance.
CB 5'8/26/150
1.65
2.75
3.75
4.75
5.85(F)80(G)
6.80
7.85PR

84,87,94,95,105f,100,105

36 yom
bwt 154

Think I'm skipping today.

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

70-75-80-85-90-95-100

compared to last time of:
65-70-75-80-85-90-95

bwt:151

105/115/125/135/140(f)/140/145

Never Snatched before
Spent awhile learning the motions and working on form.
To be honest don't know how many I did or how many worked, but over 12 attempts with 110#, All were completed, but most had bad form (alot of upright rowing), I think I couldn't explode the bar off the ground cause of doing Micheal yesterday and playing hockey last night.
Highest success: 130#

John in NY: 48/68"/160
Stretch
CFWU x 1: dowel OHS x 15, Pushup x 15, towel SU w/ feet together x 25, 15# GM x 15
Snatches activate flexors too much, so sub OHS
7 x 3 OHS: 89/111/115/121 (2)/115/115/115

Jeff in VA: 48/70"/190
Stretch
CFWUx1: dowel OHSx5 + 45# OHSx5, sub snatches 45x5 and 65x5 for PU’s and dips.
7x1 Snatches: 115/120/120/125/130(miss)/115/115 (last time maxed at 115)

M/32/164
cfsw x3

I love oly lift days. Unfortunately I go to a globo gym which isn't the best place to work on max lifts. I decided to 3 rep sets at a lower weight.

Looked like this:
65
85
105(that used to be my single rep PR)
105
115

I was feeling really good. Hell, I bested my personal record by 10 pounds. Three times. So I figured, what the hell, I'm feeling strong today. I'll go my single rep max. If I have to bail, it'll make a big noise, but I don't care. next two lifts looked like this:

125
130

I barely made the 130 lift. It took everything I had to save it. If I went to 135 (and I really wanted to go to 135) I was pretty sure I'd have to bail a few times before getting it. I chickened out...but I'm still pretty happy about the day.

44/m/154

65/65/65/75/75/95/95/115(f)

I don't have much overhead strength, need to work on that.

m/34/168

115,135f,135f,135,145,155(f),135

rest.

174lb ohs pr at 13 reps, then 135 for 15 reps

My BB snatches are horrible, so today was purely a kb sport training day (the Nationals competition in May is getting close):

6 minute 24k jerk set - 21L/25R. Hand switch at 3 minutes.

10 minute break.

8 minute 16k jerk set - 75L/78R. Hand switch at 4 minutes.

90 minute break.

9 minute 16k snatch set - 88L/89R. Hand switch at 4:30. Both hands had more reps remaining...not quite at 20 rpm for the duration but getting closer. Hands in good condition.

Tim: (5'11, 185, 32, male)

pre: 500m row, 1:26
wod: 135, 155, 165, 175, 175(f), 155, 155 and then
thrusters: 155, 185, 205(f) to console myself
post: 5xeach muscleups, L-pullups, hspu, 72# TGU

Felt good. I was going to run (penance? I've been running weekly just because) but I'm happier I did this. I'll run tomorrow (or go climb a peak).

I am a bit pissed that I did not hit bodyweight for the snatch -- big goal. I did hit bodyweight on thrusters, though, and that felt pretty easy.

m/35/235/72"
still pretty new to this one. Which is probably why I just about took my nose off when I was warming up with 95lbs. I managed to get a good nose bleed going from hitting it on my second pull. Anyway after the watering eyes and bloody nose stopped I finished the workout. 135, 155, 165, 165, 170(F), 170(F), 170, 175(F) twice. 170 was a new pr by 5 pounds. Finished with Fran new pr of 4:00 flat.

Age 52/BW 250#
subbed single arm snatches @ 55# "big bar" 7 sets of 5. Finished off with 5 waiter walks using the same 55# bar (5 each side). Appoximate lenght = a basketball court.

37/m/185/5'9"
CF Warm up x 1
Snatch Warm Up:
Snatchx 1 + Snatch Drop/OHS x 3 all
45#, 65#, 75#, 85#, 95#, 115#

WOD as Rx'd
135#, 155#, 165#, 175#
180# miss x 2
180# strong w/pause at bottom (PR by 5#)
185# miss x 3

Then, my favorite Personal WOD:

7 rounds of:
135# OHS x 7
Ring Knees to Elbows x 7
135# Strict Overhead Press x 7
Strict Pull ups x 7

Total Time- 17:15
Note: KTE and Pull-Ups too easy but keep you breathing hard, lost the first rep of OHS on the last two sets, but performed unbroken on next attempts. OHP unbroken until last set. Could be better with weighted PU's/KTE's at same reps. Or drop weight on OHS/OHP and increase reps to 10-15 on all. This a deceivingly difficult workout.
Suggestions/Comments?

m/36/5'8"/210#

Started workout with 3.0 mile outside run, 25:21. Crummy, but big difference versus treadmill runs inside all winter. Improved time from last fall by over 8:00.

First time doing snatches:

65#/85#/95#/105#/105#/115#/115#

I realized that I have no flexibility at low squat position, need to work on that. These were probably 1/4 to 1/2 squat under bar.

88
108
118
128
138(horrible form)
88
108
Those last two were good form. I think I got these down for next time.

38M/175

Rather than doing the WOD today, I participated in a three hour Kettle Bell workshop with RKC certified instructor Phil Ross out of American Eagle Martial Arts in Ho-Ho-Kus, NJ. What an amazing experience and a humbling workout!

As an instructor in my departments Academy, we are trying to have our FOP purchase us a decent amount of KB's to have on hand for us to use with the recruits in circuit training. The Dragon Door bells we used today were unbelievable in grip and finish. As an owner of two Dragon Doors already, I had the chance to use another competitors KB's that Ross also had on hand. That brand could not compare to the Dragon Doors, hands down. Regardless, I am now sold on the Kettle Bell for an entire body workout and highly recommend everyone getting the proper training to accomplish this.

I managed to avoid a grip tear after all the abuse today... we'll see how I make out with the snatches tomorrow providing I can raise my arms above my head. Good times, Good times.

Stay Safe All

m/27/173#/5'10"

65#
70#
70#
75#
80#
85#
95#

I think my limiting factor is overhead stability. I have a hard time keeping the bar from swaying forward or backward.

45
65
85
95
95
95(fail)
95
95

Stayed light to work on form and focus on getting under the bar in the OHS pos

21/m/5'8"/135

Snatch: 65,65,65,65,65,56,56
OHS:
3 @ 95
3 @ 95
3 @ 95
3 @ 95
4 @ 95
4 @ 95
3 @ 95

pre rom stuff
post jerks to 245 k2e

up to 145 snatches. on vacation; pancakes and belinnis are not a good zone breakfast.

m/22/200

95
105
115
135
135
145
155

SWA 190/M/31
SRA 180/M/27

3 - 95
3 - 105
3- 115 SR work on getting under bar
3- 115
2 - 115 SW form broke down on #3
3- 115

Steve you forgot to put down the max 1 rep bench we tried after the WOD

SWA - 245, then 2 sets at 255 to failure

SRA - 260, then 2 sets at 270 to failure

Pre: 5 min C2, CFWU, BWUX3

BWU more with women's o-bar and regular o-bar. Couple warm up sets, then:

135
140 (f)
140
145
150 f, f, f
145 f, f

Ok, so I guess I got greedy and finally realized it. But, 115 was max last time, so great improvement! Been doing BWU every day and that is a big part of what lead to improvement.

Finished with OHS sets X5 to make up for all the fails: 145/150/150.

500m easy row cool down and hand/grip stuff.

29/m/5.10/196

subbed cleans for snatches (dodgy shoulder) from floor with moderate squat catch

kg: 65,70,75,80,85,90,95(miss)
lb: 143,154,165,176,187,198,209(miss)

very happy, alltime PB is 110kg/220lb, haven't done these in a looong time :)

24/f/5.8/176

modified as above
kg: 50, 55, 60, 65, 67.5(miss), 67.5(miss), 67.5(miss)
lb: 110, 121, 132, 143, 148.5(miss)...

Tough misses, first time doing cleans from the floor, pulled bar up high enough, just didn't get the catch quite right... next time!

25/f/5'2/132#

breakfast: run 46 minutes = 6.1 miles
snatch practice sets of 5 w/ bar, 65, 75, 85..
bleahh... still feelin like crap ... herpaps itz finally time for a rest cycle

work for 4 hours, then back to the big box:

.25 run, cfwu x 2, double unders 25 x 2, 15 x box jumps, burg warm-up, snatch warm-up w/ 65 x 5, 75 x 3, then

WOD:
snatch 7 x 1:
80 - 85 - 90 - 95 - 100 - 105(pr!) - 105(f) - 105(f)

bleahhh. shoulda had the last two reps @ 105#. on rep 6 some guy wanted the rack for seated shoulder presses and after determining that i would be done shortly, he decided to move his little halfback seat super close behind me where i was doin the snatches just outside the squat rack. so i wuz honestly a bit nervous about the possibility of missing and i feel like such a wuss for lettin that psych me out. rrr o wells; at least i got the 105# for one rep!

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 Power snatches. Still only got to 95#.

M/39/185

95/95/95/95/95/100 (power snatch)/100

Pretty bad form throughout despite the lightness of the load. A lot of work needed.

So, feeling the need for some redemptive work, I finished with Grace. 5:01 (pr)

More better faster

M/35/192

CFWUx2
65
85
95
95
100f
100f

Dropped the weight twice at 100#. Didn't seem that heavy, but lost my balance. Need to get the bumpers!

F/33/??

CFWUx2

Practiced snatches with PVC, then did

45# x 5 OHSQ
100# x 3 DL

Pre: Usual WU sequence.

WOD: Not my best day; sleep deprivation due to a rough work schedule hurt my concentration BIG TIME! At Globo, no bumpers, crappy(-er than normal) form...stayed with manageable weights and did my singles then sequed into OHS x 3 for practice. 95, 115, 135x5 (same as last time).

Post: Stretch!

27/m/6'3'/168lb

I did thrusters instead

3x 65lb
1x 85lb
1 x 85lb
1 x 85lb
1 x 85lb
1 x 85lb

33/M/180

First time doing this exercise..
Just trying to get comfortable with form and technic

3 x 95
2 x 105
3 x 115
2 x 125
2 x 135
1 x 145 failed
1 x 145 failed
1 x 145 failed

85,95,100,105,110,115,120(F)

CrossFit Brand X Annual St' Patricks Day Kilt workout.

Kilt Workout with Partner (Chipper) - Partners work to complete the total of each exercise together.

100 squats
100 box jumps 42"
100 push press #45
50 HSPU
50 KB snatch 16kg
100m partner carry
100 Knees to elbows
50m becks burpees
100 KB swings
100m partner carry

Then "THE BRAND X HIGHLANDER GAMES" - Throwing Heavy Stuff in kilts.

With a few mods (24"/20" box, 16kg db snatch, 16kg kb swings, modified hspu progressions) my partner, Tara and I completed the workout in 38:50'

28m 6'1 195
95
95
115
115
115
120
120

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

M,34x6'x220#s
WOD
Snatch
1-1-1-1-1-1-1
95,95,95,95,105,105,105

first time ever doing snatch, gonna' take some work to get it right, luckily I have the rest of my life to perfect my form.

I have declared one of them there geehawds on my fat arse!

F/33/145/65"

1.0 mile run
10 / sit-ups / push-up / squat X 3
10 / pu / dips C40 X 2
BWU with stick

7 Sets / 5 reps 45lb snatch - felt good about 45lb tried to go higher and chickened out.
Worked full ROM Squats - 45lb X 5; 65lb X 5, 3 sets.

Ken at SouthWest CrossFit - I kept hearing your voice telling me to be more aggressive! Thanks.

BW 70kg
Singles up to
65kg

41/M/195
65-95-115-135-155-165-165

F/22/5'8"/158

This was my first time attempting snatches with something heavier than a dowel/bodybar so I kept it light and worked on form. I worked my way up to 45 lbs and was (eventually) able to do it with good form. Hopefully will be able to do it as rx'd next time.

m/6'/195

specific wu
power snatches 135,145,145,145,155,155,155
not so good
then parallel back squats w/205 lbs and 10sec/rep between sets: 15,15,15,15,11,4 for 75 reps

110
115
115
115
115
115
120

Practiced the snatch
45
45
45
45
65
65
65

First time doinghtis move so I wasn't sure if my form was right. 55# on all reps.

29/M/72kg/5'11

37.5
40
42.5 (PB)
45 (PB)
47.5 kg (PB)
[got interrupted and had to abort]
.
.

I think I could've made it to 50kg today. Nothing was getting sketchy so far which is awesome. This is off the back of a 4 week oly focus about 2 weeks ago and the improvement has been substantial. Can't wait to do this again with some more space - I'm snatching between a computer and a coffee table in someone else's apartment (with bumpers). :))

M/46/6'1"/187

practice with 45# bar
95
115
135 (F)
moved to cleans
135
155
155
175
185

snatch is a tough move!

M/30(Today)/200

First time ever with the snatch. Kept the weight low to work on my form. Warmed up with a stick and the bar. All weight in Kilos.
40 40 40 40 40 50 50 50 50 40 40.

Had a hard time with the form. Kept power snatching it. I also tried to practice my overhead squat form. I think i'll do much better next time.

24/f/5'6"/143

53/63/68/74/78/83(f)/83(f) weight in pounds

42 m 233 6'4"

75, 95,95,95,95, 105,105

55
65
75
85
95
105
115
taji, iraq

Hang Cleans

5 x 5 @ 115 pounds.

Golf later that day and workout did not affect performance for once.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/151

WOD as rx'd

95-115-135-155-165(f)-160(pr)-135

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

M/31/199

CFWUx2
Burgner wux2 (PVC/45#)
20 snatches to 65kg
10 C&J to 90 kg (failed on the J for 100 kg)
3x5 front squat at 205#
2x cycle 40# dbs 5c&j, 5 rt c&j, 5l, 5 both (20 tot)

slade 17yom
190 6'1

65, 95, 115, 135, 155(f), 155(f), 145, 150(f)

115x1
135x3
145x3

missed WOD at cedar spring Ont. building wicked confidence course to be completed aug 08
muddy buddy realy muddy for sapper work

New to the snatch, so I practiced with the bar about 10 times before I added any weight. Once the weight was put on, I struggled a bit with the form.

75lbs on all 7.

26/m/186

M/54/227
60
65
70
75
80
85
90 Pulled my quad.

M50/170

94/94/104/114/114/119/119

~285#'s and 44 yom

Sunday WOD Snatch 7x1: 155/165/185/195/205/205/205

40/M/175

Form is getting better, but I still struggle with snatches more than any other lift!

75/85/95/105/115/125/125 (no bumpers)

95/45/65/75/85/90/95/45

just feels weird.

Male 46 years 6'4" 238 lbs = 7 sets of 95lbs...not much expereince with this one....difficulty geting under the bar....needs a lot of work

23/m/5'8/170

As Rx'd

95/95/115/125/135/145*/145*

PR
*Struggled with these two... need to improve form in order to get weight all the way up properly. It sure would be nice to have bumper plates.

HHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175
WOD as rx'd

95-115-135-155(PR)-155-135-135

Muscled 155, technique needs a lot of work

HHHHHHHHHHHHHHHHHHHHHHHHHHHHH

25m/170

65-75-85-95-95-105fail

10 lbs less then last time.

m/33/205

85,95,105 hang snatch,115,125,135,145lbs

I suck at this, form-wise...but am improving...
95
95
105
115
115
115
115
Then a bunch of pullups and stretching at VIP

split my wool work pants while snatching in the PD horrible little gym... only got to 65#on my warmup before i had to leave

23/m/170

Ran a 10k right before this

95
95
95
95
95
95
95

did CFWU *5 with assisted pu and dips

used 45#, 10 reps to get a feel fro movement, still feels weird, I'll keep working on it.

31/m/195

115
135
145
165 (fail)
155
155
155

M/38/158lbs.
CFWU X 3 X 15
WOD: as rx'd:
85/105/125/145/155(f)/145/150

Snatch:

warm ups through 45, 65, 95

115, 135, 145, 155, 160, 165 PR
170F
155, 165, 170F

170! 3rd was the charm

Then, ovhd squat 210 x 1; 2 would have easy strength wise, but I wobbled and dropped 'er.

Paul

Snatch Balance set-3
95
95
115
115
115
95
95

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

32/m/210/6'5"

135
135
135
145
145
145
145

My form was junk today, I just don't trust my shoulders enough to pull under the bar quickly. I can easily get these weights up and could go quit a bit higher, but I lack the flexibility in my shoulders to do it safely.

cfwux3 and all reps with 65#

45 lbs

80
90
100
110 (form suffered)
100
105
110 (PR)

CrossFit Snohomush Trainer-Jeff Vale

Warm up with bar then 65#
Practicing form
90# 90#f 90# 90# 100#f 95# 95#f 95# 95# 95#f 95# 95#f 95#f 95#f OK Im smoked!Crawling back home now.

Practiced a bunch with the 35 and 45# bars trying to get comfortable with the movement.
90, 90, 95, 95, 95, 95, 100

M/35/140/5'-5"/8.8%BF

@ home 90,95,105,105,105,105,105, skills day for me,
although this seams really heavy still. tried 115 and went flat on my ass. Just like the last time we had heavy snatch day. 6 days until cert!

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

25-25-15-15-15-Broomstick-Broomstick

M/51/165
3/16

Warmup: 5 min. bike + 3 rd. mod. CFWU

WOD: sub'd power cleans: 115, 125, 135, 140, 140, 135, 135

I know it's not kosher to sub PC for snatch, but my shoulder is killing me from an old rotator cuff injury. Plus I really need to oly lift instruction. Maybe someday in the future.....

M/51/165
3/16

Warmup: 5 min. exerbike + 3 rd. mod. CFWU

WOD: sub'd power cleans for snatch - 115, 125, 135, 140, 140, 135, 135

I know it's not kosher to sub PC for snatch, but I am really need some oly lift lessons. Plus, my shoulder is killing me from an old rotator cuff injury.

NO bumpers so did not push just worked on form and what not. About 100 lbs for max.

No bumpers, so worked on form. Heaviest weight 100lbs

100x3, 110, 115, 125, 130(PR), 130-F, 125

The fail @130 was a high pull.

i'm still not totally comfortable with snatches.
cfwu x 3
45x8
75x5
95x3
105x1
105x1
105x1
105x1
105x1

I'm still atrociously bad with the snatch, as I am with most over-the-head things, so I only practiced my form with a small barbell holder thingie. (Not the 45 pounder).

Warm up - run 1/2 mile / 1 round Burgener warm up / 1 round CFWU
Did 5 x 5 with 45# bar to work on form
Snatch 1-1-1-1-1-1-1 reps
55-60-60-60-60-65(f)-60

m/27/225
as rx'd
1. 135
2. 155
3. 165
4. 175
5. 185 (pr)
6. 195 f
7. 190 (pr)
Afterwards I did some OHS...
135 x 5
165 x 5
185 x 5
And then some Decline Bench Press...
185 x 8
205 x 8
225 x 8
Good day in the garage. I've taken some junk out of it and reworked a lot of it. Still working on it, but it's already a lot more functional.

K: 65-65-65-55-55-55-55
M: 65-75-85-65-75-65-65

45-45-65-95-95-115(power snatch)-115(fail)

Me: 41yo/M/5'10"186lbs

Warm up: Greg's circulars + Burgener 10 reps and some snatch practice with a dowel and then the bar.

WOD:

65 x 3
85 x 3
95 x 1
105 x 1
110 x 1
115 x 1
120 (f)(f)(f)
75 x 6
85 x 4

cool down snatches with the bar

I am making up this workout and Nicole today because I cannot workout on weekends right now. Snatches are the toughest Oly lift technically, and these have taken me some time to get used to. I am starting to feel stronger now and I always fail in the catch, no surprise there. I need to do more over head squats, shoulder presses, push presses etc to help me increase my snatch.

Have Fun, Train hard,

Billy

could not make it to the gym today so i did the 10 minute snatch test with a 1 pood KB.

10 min
182 snatches

getting closer to the 200 mark!!

Late entry, playing catch up.
Nicole first, then:
45# bar warm up,
95x3
105x3
115x3
125x2

A couple days late. Sqdrn PT for a warm-up.
BWU
45x5, 65x2, 75x2, then switched to metric
40kgx2, 45kg (2 misses then I got it), 47.5 kg (3 misses, one so close)

Anyway that is a new PR by a bunch at 45kg (99lbs).

33/M/185

Hurt my back a little attempting this one on Saturday morning, still sore, but getting better. Needed to warm up longer.

Tried again Sunday:

155/165f/165f/160pr/160f/155/155/155/155/155

Was happy I did this with a sore back. I'm a pansy about getting under the weight, as I could see that I got the bar to eye level on the failures above, which is plenty high enough, but wasn't aggressive enough about getting under it. Gotta spend more time with OHS and Snatch Balance to get comfortable being deep with bigger weights.

EJEJEJEJEJEJJJEJJEEEEEJJEJEJEJJEJEEJEJEJJJEEEEJ
M/34/170
ONLY COUNTED SNATCHES WITH CATCH IN FULL SQUAT
135,135,140,140,145F,145,150F(NOT PERFECT)

95 (2)
115 (2)
125 (2)
135 (2)

worked on form and after did OHS practice (115x12)

worked up to 135 for 2x1.

focus on form.

practiced OHS after, 115x12

65,85,95,105,115,120,125 (failed)

28m 6'1 195
95
95
115
115
115
120
120

65
85
95
105
110
110
110

Played hockey afterward...the snatch is cool, I am just bad at it...

1 x 50 kg, 1 x 60 kg, 1 x 60 kg, 1 x 60 kg, 1 x 60 kg, 1F x 62.5 kg, 1 x 62.5 kg

m/24/6'3"/206

made it to 95
need to work on form

33/M/193

95
115
125
135
135
135
135

Forgot to post this, but got I rep max of 165 for OHS closing in on bwt.

115
125
130
135
140
145
150(pr)

165/29/m/5.9

M/26/5'9"/180

95
100
100
100
100
100
100

1st time doing these - felt akward

95
115
125
135
135
135
145 - fail - dropped weight to 135 - bad form

95-115-115-135(press)-125-135(press)-135(good)

having trouble getting under once I go over 115, everything past 115 turns into a power snatch

weights in kilos
35-40-45-50-55-60-60 power snatch on the last two. Crappy weight set and lack of practice meant I went down on this. But I went up on muscleups and clean and jerk, so I'm happy.

m/31/245#

87/107/127/147/147/152ugly/127

85
90
90
95 - fail
95
85
85

Need to work on form, little better than last timet though.

20/m/6'1''/180

115-115-115-115-115-125-135f

cfwu x3
burg x2

no place to do snatches so did Cindy

12 rounds

cfwu x3
burg x2

no place to do snatches so did Cindy

12 rounds

Snatch. New movement, liked it alot. Didn't go for single reps.
95/3, 95/3, 95/3, 95/3 won't move off this weight until form is better, really need to work on this.

Then OH Squats - 65/10, 75/10, 85/9 had to dump on #10. Need to keep working on these, dflex L ankle limited.

95
95
105 (pr)
115 (pr)
115
125 (pr)
125

5'10"/210ish/29yo

60KG
60KG
60KG
62 1/2KG
62 1/2KG
62 1/2KG

Frick, I think I missed one. I didn't want to push the last ones as I was going to do Nate after this and my form was just ok.

Snatch
new move for me. watched videos
70
80
90
100-bad form
80
80
80
tough time getting into squat position with bar overhead. need to work on this!

Jennie: 26 F 160 5'9"
"Snatch"
75-85-85-85-85-90-95-100(f)

CFWU (w/ Lpullups and 65lb ohs)x3

Didn't go heavy on the snatches as rx'ed. Still working on form:

65lbs x 5
85lbs x 5
105lbs x 3 (failed)
85lbs x 5
85lbs x 5
85lbs x 5
85lbs x 5

2 minutes rest between each set. Seemed to get easier each set after #3. Should have gone back up in weight.

43/m/165

sub Isabel
Snatch (135) x 30

9:02

PR, by 3 minutes, form much better, probably stronger too

CFWUx3 (be sure to do this 1st when doing snatches - gym crowded, so did it 2d today - not good)
-these things are a f*ing disaster for me - just don't have the flexibility / balance
75-85(lean to toes / step forward)-85-95(toes/step)-95-105(not enough depth)-105(toes)
-no better than last time

CFWU x3

65/65/75/80/80/80/80

M34/85kg

CFWUx3 D:7 P:5

WU 20x6

30kg
40kg
45kg
47.5kg
50kg (no squat)
50kg (partial squat)
50kg (almost ok)

The last one was almost easy...:) First time doing max on snatch.

warm up then worked up to 50kg

My first crossfit workout in a year and a half, following an injury to my right knee.

1 x 45
1 x 60
1 x 75
1 x 90
1 x 105
1 x 115
1 x 30

My first crossfit workout in a year and a half following an injury to my right knee.

bw 177

1 x 45
1 x 60
1 x 75
1 x 90
1 x 105
1 x 115
1 x 30

37/m/5'8"/150

Snatch

3x95
3x100
3x105
3x110
3x115
3x120f
3x115

Snatch balance

5x45
5x70
5x85
5x95
5x110
1x120

OHS
5x140 that was all I could muster up.

m/43/6'/185

Power Snatch:
135x7

VERY Bad form

29/m/210

worked on form with 115#

32yom@195lbs
115
115
125
125
130
130
120

pratice rep of 5
broomstick
12 lb
20
35
45
50

Did a OHS 3-3-3-3-3 workout since I have never done an OHS, let alone a snatch.

45, 65, 75, 95, 105, 115 (2 reps)

m/22/174

4 Mile Run
30:49
then
Snatch 1 x 7
75 X 2
85 X 2
95 X 3

felt better than last time...but still need a lot of work...

45x5
65x3
95
95
95
115
115
135(pr but hardly a snatch)
135 (fail)
115

70" & tubby :)

135
135
145
155
155
165f
155

first time snatching 1RM.

Anybody have suggestions for a safe failure recovery?

When I was in a full squat with 165 over my head but couldn't lock out my elbows, i was bloody scared that i was going to drop that thing on my head. I threw it forward and i'm suprised i didn't throw out my back because my whole body followed the bar (forgot to let go).

Seems like potential for injury here....any suggestions? Otherwise, I love this lift.

age 18 bw 170

65/75/85/95/105/115/120

remember next time to judt do it on the floor, not the dot mat.

Age 35
BW 150

95
100
105
110
115
120
125

47/M/215

95-115-135(PS/OHS)-135(PS/OHS)-115

111
121
133
111
121
121
121

Worked on form for the last 3 sets.

38/M/71"/202

CFWUx2 + Burgener WU (1 rd)

-95
-115
-135 - form started to suffer
-135 - still bad form
-135 - form still not great
-115 - good form again
-125 - good
-125 - good

Form as a whole was way better than in the past. Realized after the 3rds of 135 that I was widening my feet when the weight got heavier - that really cuts down on the vertical power. Once I fixed that, everything was better. Lookin fwd to next time.

34m180

cfwux1
Snatches:

pipe practice
3x45
3x95
105
110
110
115
115
120

(done 3/17/08)
115x1x7
Went from ugly/slow to better/quicker to very nice by the 7th rep. Decided to bump up to 135 for three more singles. Went from ugly/not deep to pretty good. Form is getting better and better.

3x20-3x20-3x30-3x30-3x40-50-60

3x20-3x20-3x30-3x30-3x40-50-60

m/31/185
95-105-115-125-135-155(f)-145-145
on 145 my form suffered a little so I threw in an overhead squat or two to make myself feel better

m/33/173

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

m/34/5'9/176

CFWU - 3. No pullups.

1 Burgener WU.

95, 95, 105, 105, 95, 95, 95

Tech still TERRIBLE.
Jumped rope between sets 1-6.
Approx 3 min break in between sets.
I think I need to get weight higher before trying to get under bar. Get full extension, then pull under bar.
Nice breath in before beginning rep.

27YOM
195lbs
5'10"

Warm-up:
CFWU x 3

WOD as Rx'd:
135 - 135 - 155 - 155 - 185 - 155 - 155

A whole lot of failures in between. My smallest plates are 25 pound bumpers, which makes increases interesting.

Did this after a 5k run and a rest.

3CFWU

As rx'd
95-105-115f-105-110-115-115f

Form is the biggest problem here-still a struggle to pull myself under the bar. I think it will be a while before I get a good "grip" on this ex.

155
155
155
155
155(f)
133
133
133

95#, did a bunch of cleans at 115

Age 36
BW 185

CFWU 2x15

95,105,105,115,125,135(PR!),135

Form improving!

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

Post loads to comments.

Compare to 080124.

3/24/08 - 75, 95,95,95,95, 115,116

snatch: 95,100,105,115(fail),95,115,115

10 x 20kg
8 x 30kg
5 x 40kg
3 x 50kg

1 x 52.5kg
1 x 52.5kg
1 x 55kg (fail)
1 x 52.5kg
1 x 52.5kg
1 x 52.5kg
1 x 52.5kg
1 x 52.5kg

snatch w/ broom stick, stretch, kb swings, and ab warmup
mod wod:
45 x 3,50 x 3,55 x 3,60 x 3,65 x 3
70 x 2
75 x 2
80 x 2
85 x 2
90 x 2
100 x 2
post back squats 100 x 10

26/m/5'9"/165lbs
CFWU 3x10 (except for GHSU - 5 reps - abs are killing me since Monday's Michael WOD)
108-108-112-114(x)-114-116-116-116

CFWU
situps to 10 degrees below horizontal
100# assist on pullups and dips

WOD
Snatch
65
65
85
85
95
95
105 (PR)

55-65-75-80-85(PR)-90(PR)-95(PR)
a little late on this one, been implementing Crossfit into 2nd session of 2 a day PT program with my platoon so I've fallen behind on Mainpage WOD's and trying to listen to my body so I don't overtrain.

55-65-75-80-85(PR)-90(PR)-95(PR)

I've pretty much given up on Snatches.
I don't see to be agile/coordinated enough to do them effectively.
So, did Overhead squats and front squats instead.
95# to 135# x3 on OH squats
115# to 145# x3 on front squats.

XXXXXXXXXXXXXXXXXXXXXXXX
29/m/170
115, 133x4, 143x3
Better form this time, but had trouble locking my arms out before i began the OH squat on the 143.

45/m/208
45x2
65x2
75xf lost balance bar hit my head, 3 hours later neck is ok
75x1
83x1
power snatch from here
88x1x1
93x1x1
98x1x1
100x1x1
105x1x1
overhead squat 88x15
good morning 132x12 176x21
ring ham raises 15
you really have to get form down before adding weight with full snatch

I live in near San Marcos in Kyle. Trying to get more involved in CF

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

85-95-105-115-120 missed-115-115-95

Dumbbell Snatch
55 lbs x 1
60 lbs x 1
65 lbs x 1
70 lbs x 1
75 lbs x 1
80 lbs x 1 failed left arm
75 lbs x 1