October 16, 2008
Snatch 1-1-1-1-1-1-1 reps
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Bryan Schmitz, Mt Kitchener, Alberta Canada
CrossFit HQ Pull-up Bar Innovation - video [wmv] [mov]
Posted by lauren at October 16, 2008 4:33 PM
FIRST!! Hell yeah, love me some snatch!
Blaine Guenther is going to rock this WOD out!
Gonna work on all the ladies snatches. I love you Coach
Oh crap this is going to suck.
Looking forward to this one
i like that pull up bar.
Does anyone know anything about Monkey Bar Gym? I came across their website and the workouts are styled similar to crossfit but I did notice that alot of the fitness tools weren't free. They have some workouts I wouldn't mind incorporating on a rest day maybe but they didn't sway me to ditch crossfit!
Those pull-up bars ARE awesome. So is the rest of the facility.. and the people who hang out there.
I did snatches today at 8 AM :)
wt. in Kg/reps
75/1 (tied PR)
great pic, thanks for some canadian content coach
Bryan sweet work / wicked pic! I am assuming this is the GCC?
Comment #6 - Posted by: gary spencer
Yes. I recommend working on your form on this one if yours sucks. Mine is coming along, but still need more work. I've got the pulling power of a 110 or 115 kg, but can barely handle 80 kg.
I'm getting tired of sifting through 500+ comments for the 100 or so meaningful ones. Next person to post "3-2-1 go!" or some workout time that has nothing to do w/the main WOD is going to be hit with a 20lb medball!
I have a bad shoulder that tends to come out when over extended. Are there any substitions for the snatch?
My favorite weighlifting eercise. 3 2 1 Go!
I have the same problem. Lots of past shoulder dislocations...and had surgery to repiar it in Jan 08. I tend to sub clean and jerks when they post snatches. (If its 30 snatch, I do 30 C&J, and days like today...I'll do heavy sets of 1.) It's not a perfect switch, but like the snatch it requires strength, skill, coordination, etc while using a lot of muscles.
Further, I suggest working on the snatch at really light weights. Like with a wooden stick or a ladies bar. Quality repition will improve your rotator cuff strength and increase flexibility in the long run. Don't expect quick noticeable gains.
I'd love to hear what others with shoulder problems do....
I am in the Delayed Entry Program for the USMC. Once a week myself and others in the DEP get together for P.T. I am looking for some suggestions that we could use for physical training. We have limited access to pull-up bars and no access to other weights, so most of the workouts would have to involve body weight. Please e-mail any suggestions anyone might have, it will be greatly appreicaited.
check out the FAQ section. there's a list of the hero/named WODs and you can pick and choose what your DEP group is capable of. btw i got my little brother doing CF before he left for parris island. when he came out he told me the WODs had him more than prepared for PT so good on you for suggesting to the other recruits.
ps. my oly lifts are weak..this will be a great day look weak, be humbled, and hopefully build some form
I hate snatches! Oh wait...I actually love them. No...I hate doing the snatch...wait, I love doing the snatch...
OMG, I'm so conflicted, brain hurts. My favorite exercise and my favorite...the madness of it all
That pullup bar is b.a. I would have spun kicked that camera guy in the face tho for calling me and my buddies pansies...
Quite unnecessary. Lets keep it professional.
The references to the female genitalia are predictable, unoriginal, and outdated; therefore not funny and unnecessary. Though the never ending joke forces a slight chuckle, it's about as dead of a horse as construction workers referring to caulk as "cock" and giggling like school children. The only never ending joke worthy of infinite repetition, due to its equally disgusting and inappropriate nature, is flatulence. But be careful if you decide to let one slip when you catch a heavy snatch. You don't want to meet that clown.
I'm brand new to the snatch lift.
Where do you guys recommend starting to learn?
Snatch Balance? No weight / just the bar?
that pull-up innovation is quite possibly the coolest thing i've ever seen. kudos to the creators.
HUGE congrats to you for nailing that 432 at FGB III! Got me by 18. I'm coming for you next year at FGB IV!
Check out www.skievat.com. She is one of the CF trainers and even has a "girl" named after her. On her blog she post bodyweight only workouts that can be done anywhere.
Hope this helps.
I designed an octagon in the same style for a pull-up bar in my space. The space wasn't quite right to make it work well, but one of the major reasons I liked the concept was that I would have the athletes facing each other as they do the pullups. It Looks about as solid as I imagined it to be.
Any thoughts on rigid versus springy pullup bars. I feel like the flex in a bar adds some safety in the same way flex in an olympic bar assists. Its not as solid and absorbs the shock at the bottom from falling, and the spring adds an element of weightlessness during a kip. (just as how gymnasts have flex in their bars)
Why hate? It's a community site. Folks are happy to be here. Some people come here to get the workout and post their times. Some people come here to check out the comments and feel like they are a part of something. You might be better served practicing your snatch rather than "sifting" through 500 comments everyday.
3-2-1 Post! :-)~
1, 2, 3... Go! Bring it "Slingshot"...
haha, it has been gettin' so uptight here lately. And if someone wants to make a joke about "snatch" haha have at it- but make it a good one. Everyone wants to be holier than thou King/Queen regulating the room...
I haven't yet attempted a snatch. I want to learn, but get the feeling I should refine my overhead squat form prior to attempting the snatch.
Is this the way I should proceed, or should I just try and work Snatch form with no weight?
Still getting form down for snatches, and I've never maxed snatches before.
60kg f, f, got it!
62.5kg f, Got it!(PB)
Shouldn't have had so many attempts at 70kg, but was sooo close. Need to pull under the bar more.
3..2..1.........WHOAH, what was that! I swear a 2 lb. "medball" just flew by my head. I thought you were going to chuck the 20, Slingshot. What's the matter? Oh well, off to practice my Snatch. 3....2....1....Go!
Good Morning All,
Performed this one at 04:30 this morning. Heading out on a Moto Run for 5 miles with the New Marines we trained about to Graduate tomorrow. It's a formation run so not much to it but singing some cadence. Here are the loads.
the Loads aren't like some, but I was happy to have had good technique and form and feel confident on increasing loads next time.
Semper Fidelis and God Bless
3 x 27.5kg - 4 x 28.5kg
Is it just me, or does it always seem like everyone 'cheats' the pull ups on the video. What's with the lift the knees first as high as you can, kick, and pull up. Is that the proper technique? I've always thought a proper pull up is with the legs hanging straight, no swinging.
It's called a Kipping pull-up and it's the stabdard CrossFit pull-up. Allows you to pull a large weight, a long distance, quickly.
You must be new?
Oh God here we go again! You had to bring THAT up. Please everyone, let one person answer and leave it at that. I can see it now, the next 400 posts are on "kipping rules" :)
Good luck today!
I am guessing you are new to Crossfit. The "cheating" you are referring to is a techniques known as "Kipping". As you learn a little more about it you will understand. I suggest you go to FAQ's section and do a little research as to why kipping is used. Many people have different opinions on how to do pull-ups and consider "kipping" as cheating as I, myself used too. It is simply a matter of performing the movement more effeciently thus allowing you to do more work in less time. Somedays you will do strict non-kipping pull-ups, somedays you won't. When the time comes it will be up to you.
I was having the same thought as you. LOL I hoped I answered well enought that it will be left at that.
Translation for Slingshot's comments:
"WAH WAH WAH, WAH WAH WAH WAH, WAH WAH"
I am looking forward to doing the WOD this afternoon after all my rifle range failures shoot today.
You must be referring to the motivators of Company G...YUT!
2.3 mi. run
that photo makes me homesick
cfwu x 3
Went back and completed 7 rounds of 75# shoulder press and back extensions.
Several sets working on form
max weight 125
HUGE congrats to you for nailing that 432 at FGB III! Got me by 18. I'm coming for you next year at FGB IV!"
Comment #25 - Posted by: Chachi_20/5'11''/190
Thanks Chachi! I was very surprised that I won the whole thing. 2 other guys here at Los Altos pushed me to the limit, they got 400 and 401.
As for next year, BRING IT! Next stop for both of us is 450+ :)
#16 Slingshot - 3....2....1...Go! You poor baby!!
Coach B w/u followed by Snatch progression w/u:
"You guys are pansies....come on.....Move it!"
worked on form for several sets
95 lbs was heaviest
This was my first snatch workout. I could hardly do 95lbs. I lowered it to 85lbs and even then I felt like I was really using by back to try to throw the weight up. Is that what I'm supposed to do?
Did some snatch work Tuesday. My form still needs some serious work. Got up to my PR of 135lbs. Hopefully some continued oly work will have me up to a bodyweight snatch by next year.
I stink at getting under the bar. My form fell apart completely. I did 135 pounders and then switched to clean and jerk.
I am new to Crossfit, I think I understand this workout..simply do seven sets of one rep, right? My real question, though, is there any rest b/w the sets, or do you just go straight through all 7 sets w/out rest? Thanks
I am with Company C. We are on Team Week and all my unq's are shooting with Company G and Company N during their firing week. Who are you with?
The Coach B videos really are helping with technique. Thanks for posting them, Coach. Much appreciated.
Still trying to perfect my form. My focus is keeping my arms straight as I dive under the bar and not turning it into a push-press.
w/u 45# Bar
65# x 3 reps
85# x 2
95# x 2
115# x 2 still good form
125# x 2 unable to keep arms straight
115# x 2 form ok
95# x 2 good form
Thursday October 16 2008
3 rounds for time
Run 800 meters
Kettle bell swings 20 reps x 50 lbs DB
Push press 10 reps x 135 lbs
#58-Take breaks between sets.
In lbs: 125-130-135 (previous PR)-140 (PR)- 135-135-135
I suck at snatches ...spent the workout on technique. Onward and upward...safely.
First time ever doing snatches. Watched the excellent videos from the Journal where Coach Burgenor teaches the snatch. Practiced some of the drills with broomstick, then empty bar, then 65 and 75 lbs.
Rear delts feel pretty worked over- is this normal for the first attempt at snatches?
Re: #30 Stewie
Do both. Warmup and practice your snatch form. Check out the Burgener warmup. Try some of the other snatch skill transfer exercises: snatch pull, snatch balance, drop snatch. Then maybe do OHS 1-1-1-1-1-1-1. Get comfortable with dumping safely if you have bumpers. Once you know your max OHS, you could probably go to anywhere from 40-70% of that and practice snatch singles. This of course will take longer than just doing the snatch singles, but will give you both a skill and strength workout.
Was that pullup rig custom fabricated or is it available off-the-shelf? If the latter, where do you get it?
CFWU x 2
45 x 5
55 x 5
65 x 5
75(pr) x 5
Just tried to work on form & practice this one. Felt pretty good at 65, got a little wobbly at the end of the 75s.
I don't understand how doing 7 x 1 of snatches is a WOD ? Can someone explain? Snatches are great,, but shouldn't there be something more to make this a WOD ?
The new HQ looks pretty sweet... Hope I can visit sometime.
Wow, the facility in VA Beach is really coming along! I went to my L1 cert there in August and it was just getting off the ground. It looks great. What a super idea for a pull-up station! That looks awesome.
I could see it now.....four Frans getting knocked out around each of the posts, with Andy and Pat perched on top of the bars telling folks that there pull-ups are not good enough.....beautiful!
Thank God, cause that red rack was torture on the hands!
My apologies for the inappropriate post. Need some help.
ATTN: 'Garage Gym' Specialists
10ft ceiling in the basement. Unfinished floor but sheetrocked ceiling. Any thoughts or designs on:
1. How to hang rings
2. How to hang a heavy bag
For the floor: Very dusty. I have a few interlocking rubber mats that the weights and bench rest on, but still very dusty. Any thoughts on sealing products for the floor.
#71- Have you watched the series of videos on Crossfit Programming by Dave Castro that has been posted in the Journal? He specifically addresses the idea of doing heavy lifting as a WOD and says it's every bit as integral to Crossfit as a metcon workout. You have to go heavy for this program to work, according to him.
135 - 145 - 155 - 160 - 165 - 170(PR) - 175(f)
In the midst of trying and failing to snatch 175 I met another crossfitter at my gym!
did snatches last week
warm up: 95x3 115 135
155 165 175 185f 185f 185f 185pr
finally got the body weight snatch. as usual had to really focus on finishing the pull and jumping before dropping under the bar. going for 190 this weekend.
Multiple failures in there. Form 80%.
First time with the snatch...
Burgener WU. Practiced some overhead squats.
45-50-55-60-65-75(fail - pressed it)-75
I think I was limited by my lack of flexibility....and lack of strength...and poor coordination for the movement.
ken c: congrats on the BW Snatch!
120 (real ugly)
I love this movement even though I pretty much suck at it.
Can't wait until I can actually get some coaching in it.
Bob, this is a max effort day. If done right, 7 1 rep sets should require a great amount of effort.
Oh, and Go Phils!
Haven't done a snatch in 4 years, not at all impressed with my weights but maintained good form.
no bumper plates...so I will probably find a WOD from an affiliate site and do some light snatch work...
anyone in the new england area looking to get rid of some perfectly good bumper plates at a low price?
How to make this more of a WOD?
Okay, first a bit of mental prep. This WOD is going to focus on not only power and strength, but coordination and flexibility. We have goals for it!
We need to make sure we go at this the right way. First, we need to make sure we understand the WOD. The 1-1-1-1-1-1-1 of snatches is the end product. We need to warm-up, work on our transfer skills, and grease the groove before we hit it.
For the warm-up: Make sure you go through the full CF Warm-up. Perhaps you do it a bit slower, focusing on executing each rep perfectly. Maybe, not, maybe you row a bit a get the heart rate up. The next part is the important part:
Skill-transfer exercises: Simply put, the Burgner warm-up. You can find a video clip in the faq. There is also a great clip in the CFJ where Coach B is working with Dutch. I have taken to including the snatch push-press in me BWU as well.
Next we need to grease the groove (also found in faq). Start with PVC pipe - do 10 snatches. More up to just the bar - 10 snatches. Now start adding weight. As you add weight, drop the number of reps until you are ready for 7x1. Do 7 snatches of your max weight.
Now I know what you are thinking, "My weight at the end might be lower!" So what. The point is to increase our work capactity.
f x d / t
You are moving more weight. You are focused on increasing your flexibility (bottom of the snatch), your speed (second pull), power (first pull, your extension, your drive) and your strength (multiple iterations).
You are more fit. The intensity starts with your proper execution and continues when you properly execute the movement multiple times.
The HIGH intensity.....well, there is gal name Isabel. I am certain that she, at some point, will grace us with her presence.
Get it! "grace" us...grace is 30 x 135# clean and jerks for time....Isabel is 30 x 135# snatches for time. Man, that outta be on CF Radio! That joke was FRANtastic! Oh too funny! Holy MARY that is rich! Oh another one! That is unbel-EVA-ble! Oh stop, my ribs hurt! I know I know, I just can't help it, I know you are all KAREN about my sanity, but I just can't help it!
4-116 lb fail
5-121 lb fail
I know I should count the fails as a rep, but I didn't. I really need to work on Snatchs
Followed up with
3 rounds of:
3-3 bench press (bodyweight)
30 decline sit-ups
Pretty excited about the PR.
RE: Haya - Thanks for the info.
Thanks Max, good explanation!
#48: Yes: Grand Central Couloir last Saturday. Beautiful route! You CAN kids are blessed! Unfortunately both Bryan and I managed a wee bit of frost bite on the toes. Few more pics in my blog if you're interested. See you in the hills!
i'm taking a rest day today. i am uncomfortable doing the snatch and pushing myself on it with out a proper coach would be dangerous. maybe next time. i will go for a bike ride and go climbing today though.
Very happy that I got 145 considering this was the first time I had done snatch since track in high school. Could have done considerably more, but wanted to know that I still had the form down.
Work on form. The snatch feel a bit off today. Not ready for one rep max snatch yet.
Work on form. The snatch feel a bit off today. Not ready for one rep max snatch yet.
first snatch ever...
79, 89, 101, 112, 123, 134, 134
and in case anyone is wondering...YES, I BEAT MAJ NEWTON!
Definitely just practice today. All power snatches; still not comfortable with the squat snatch.
A collegue and I started up Crossfit in August and even began adding in our own workouts on the rest day. We both teach/coach in a high school and have "recruited" some of our student athletes. One cool experience we had was one day seven of us were doing Helen in the weight room and I looked up to find the football team had stopped their lifting to curiously watch us sweat. Thank you for providing this site for us... It is Awesome! I peruse the blog regularly to get hints, tips, ideas on WOD's and times. AND I know we are building a great core of athletes for our teams.
165 (old PR)
I think I could have gone higher today, but I ended up doing a bit more coaching between sets and getting too 'cold' between sets. I'm still happy with that!
Still working on form and extending the range of motion from my shoulders with a solid drop and catch underneath.
34k 5x5 this morning.
Need to work on form and catching it low.
I did it with 135, only problem is I really need to work on my form.
after doing crossfit for a while, i find my recovery is great - i never get sore the day after a WOD, maybe just some tiredness.
There is one exception to this though - the GHD situp! May abs are still sore after 2 days - ugh
No wod today, tapering for half-marathon on sunday. Making great headway with the trainers here in Holland. I see a CrossFit affiliate in the near future....
I worked out at the Monkey Bar Gym in Madison, WI while I lived there. I liked the variety and the functional style of the group workouts. I'm friends with one of the trainers from MBG and we mix CrossFit, Starting Strength, and Ross Enamait stuff into our routines. MBG was actually how I discovered CF.
Jon Hinds' philosophy compliments CrossFit well. For the group classes, his focus is more on health fitness versus performance fitness. His private sessions with pro athletes are designed to push them past their current levels. He posts a daily workout on his website for 4 different categories of people: http://www.monkeybargym.com/
I bought his jump rope & power wheel for home use; I use both regularly. The online training plan is great for newbies or those looking to focus on specific performance gains. If you want to walk on your hands, do your first pull up (or muscle up), dunk a basketball, etc MBG will help.
worked up to 165. Hit it a couple times and felt pretty good. couldn't get 175 (bw) after 5 attempts.
as rx'd with the best form i've ever had:
I really wanted the bw snatch but i'll take my 20# pr
topped out at 115 - might have gone a little higher w/ bumper plates
CFWU x 2
BurgWU x 2
Snatch progressions/OHS then worked from
65 -75 - 85- 95- 95- 105- 105
A couple of do-overs in there for catching in the power position on 95 and 105. One miss to the front on 95.
OHS 95 x 15, 110 x 15
Gotta love the snatch!!!!!!!!!!!
The O-lifts are my nemesis. Snatch practice today at 45,50,55 and 57lbs.
Then some hang squat snatches at 45
Form getting a bit better. At 57 didn't like any of my attempts, though got the bar up.
Worked on form.
Crusader's std warm up: 3x15 pushups, situps, pullups, stretch PLUS 1/2 mi run
as rx'd (all wts lbs):
finished with 3/4 mi run
BTW...I asked our physical therapist/trainer for a good sub for snatch, and he recommended kettlebell swings and kettlebell snatch...discussion?
46m 200# 6'0
more like a practice session, then heavy lifting: I need the practice. Mixed in OHS, too.
Hang snatch 5x40kg, 5x50kg
Snatch 3x60kg, 3x1x80kg(missed first two), 4x1x85(missed first three).
Squat 85kgx6, 2x6x100kg, 2x6x110kg
Snatches got better as the workout went on. Started off to slow. Speed picked up as the attempts increased.
pre-snatch balance/OHS/snatch grip push press to 140#
135 with all. Worked on form.
As RX'd 135*3, 145, 155, 165, 175PR, 185PR, 195PR
Finally I get back into a routine. All this holiday stuff and training for work. Boooooo to all that!!!
Still intimidated by the snatch lift. Enough complaining. Here's what I did.
95 / 115 / 125 / 135 (f) / 125 (f) / 125 / 125 + 125 for good measure with 5 OHS.
Then I worked on single arm snatches with an olympic bar.
To finish off I had a leisurely 1.5 mile run in 10:11. Time to get my fitness back.
The max that I can OHS squat all the way down in 45#, due to inflexibility in my shoulders. I powered up over 100#, but I didn't count any reps that were not full rom. 7x45# Did several sets working on shoulder flexibility.
Really not comfortable with this lift yet.
Did a lot of warm up
145(Failed did set 3 w/ no rest)
finished by doing 12 or 13 65s with correct form
Ah... took 10 blissful days off. Got a year older. And healed up after several weeks of XFit abuse.
Great to be back.
Here...failed...sort of. Got the snatch, but ended up losing balance and collapsed to kneel. From there, I got up with the bar overhead. Good workout by itself!
Went to cleans from here - same basic motion - less worried about balance - no bumpers.
Dropped back to 135
Snagged an easy snatch (felt great after 195)
Did 15 military presses with 135
I will probably pay for this tomorrow...
So is Virginia Beach the new HQ? Someone else told me the new HQ was at Camp Pendleton. Just wondering!
Bar x 10
95# x 5
(weight decrease followed a DNF attempt on previous weight)
7 sets of 5x95 to work on form
Not super comfortable with the overhead squat portion of the lift with higher weight. The higher the weight, the more I want to fall into a power snatch -- which is the opposite of where I should be going. Was also a day behind so I had no rest day yesterday and all the GHD situps may have taken their toll on stability.
subbed CF Warmup
45,45, 45, 55, 55, 67, 67
Full squat, form felt great. Did Burg warm-up and the drills from the Dutch's training video on the journal. I found it very helpful for getting comfortable with the movements and warming my muscles up. Before today, I had only used a broomstick and was intimidated by the lift. Very happy.
Clearly my most difficult lift. Failed at 125, got 115. At higher weights it feels like my mind says to my body 'Do not duck under that bar.'
Question for Olift experts: I am curious about the different muscle involvement of the snatch vs. clean. The snatch feels like it recruits more lats and the wider grip gets less shoulder involvement? I sure can't move weight in it like I can cleans. Thanks a lot.
No balance, no form today...95-95-115-135f-135 (power snatch then ohs)-45-45
Need to start doing snatch drills
Then we tried the CrossFit BWI crippler
30 body weight squats (195) then 1k row
5:54...row in 3:25. Squats done 20-10
CFWU with 25lbs x3
Snatch 1-1-1-1-1-1-1 reps
115, 135, 155 (fail), 145, 150, 140, 140
100(f) almost had it.
I'm getting better and stronger.
Quick Zone question: what's the recommended activity multiple for CF WOD's -- is it .7 or .8 of lean body mass?
I haven't really gone heavy (or heavier) with snatches other than the metcon based snatch WOD's, so this was new to me. Because I haven't done a lot of snatching, I did power snatches. All my weight is in pounds.
B Warm-up, some lighter sets for triples and doubles...
1 - 155
2 - 175
3 - 185
4 - 185
5 - 185
6 - 195
7 - 195 (failed twice, then got it on third attempt)
I WAS FAIRLY PLEASED WITH THE WEIGHTS CONSIDERING MY LACK OF EXPERIENCE DOING HEAVY SNATCHES. I LOOK TO GET UP 155# NEXT TIME.
AS RX'D: SNATCH (WITH FULL SQUATS)
145# FAILED TWICE
125 X 3
Holy cow, I just PR'd by 25lbs!!!
1.) 111 lbs x 2 (2x15 kg plates)
2.) 133 lbs x 2 (2x20 kg plates)
3.) 155 lbs x 1 (2x25 kg plates)
4.) 175 lbs x f,1
5.) 185 lbs x f,1-PR
6.) 195 lbs x f,1-PR
7.) 200 lbs x f,1-PR!!!!
I kept thinking to much on the first attemps at new weight that I missed. After the nerves were gone, and a little junk was spoken to the weight, the bar just flew!
165 didn't want to go to heavy and make them sloppy. This is my favorite exercise but it is my worst. Did 15 overhead squats with 135 after to work on my form.
Oh la la - finally getting some energy back!
Had done some running so a bit behind...
100# squat clean x10
50 sit ups (all done ab mat style)
40 sit ups
30 sit ups
20 sit ups
10 sit ups
Hand stand push ups 28-19-14
I suck at these and they scare the crap out of me. Conked myself right on top of the head with the bar. People walking past the window look scared too. Wish I could go heavier, but I get it about forehead level and freak out.
lots of practice with 70
Lots of snatches at the globo gym but I wasn't doing any of them. Deadlifts instead
Apologies to those put off by posting results that are the WOD but I want a record of what I did when this comes up again.
Problems snatching today turned into practice after nemerous fails at 80kg, way off PR, I'll work a litle more in later
First time doing snatches so was really trying to get the mechanics down. I know once I feel a little more comfortable with them I will increase the weight.
55# x 7
Thanks Alex for the response to my question about MBG. Some of the exercises and workouts looked pretty interesting and I do plan on implementing them along with crossfit! Thanks
Shoulder can't handle snatches.
Beltless Back Squat: 195x5x5 (below parallel)
Ring MUs: 2x5 (full elbow extension, full hang to hang reps)
Strict no kip dead hang pullups. 3x7x25# (collarbones or upper chest touching bar)
Full ROM HSPUs: 3x5 (hands on 12" stools, head touching ground each rep)
3 minute break between squats and MUs; pullups and HSPUs done with 3 minute break between each couplet.
7 sets of Snatches, for form, as I haven't yet mastered the lift (now there's a classic British understatement). Several were good, many were poor, and some I managed to lift in one action from floor to overhead in one move with no squat.
5 x 20 kg
5 x 30 kg
3 x 40 kg
1 x 50 kg
1 x 60 kg
1 x 65 kg
1 x 70 kg
As this wasn't a full-on sets of lifts, I did the Tuesday 14 October WOD (Squat cleans and situps) in 6:14, and finished with Bent Over rows with 20 kg plates (5 x 80kg, 5 x 100 kg and 3 x 120 kg). I then cycled home, feeling great.
Don't have bumber plates so I decided to do dumbbells. Done with both left and right arms.
Last set was the limit. Almost dropped the it on my head!
Not comfortable with this lift quite yet, working on form. Did power cleans instead.
95 x 5
95 x 5
95 x 5
100 x 5 (PR)
100 x 5 (PR)
Did 3-3-3-3-3-3-3 reps instead, can,t drop the weights at my gym so I didn't want to risk higher weights and practiced on form instead.
7) 100# (PR)
wod as rx'd since 5/22/08
135 x 1
145 X 1
165 x 1
175 x 1
175 x 1
First attempt at the snatch. Watched the instructional videos before the workout. My wife is luckily a crossfit certified trainer and coached me through em!
135 (failed 3x's before getting it)
140 (failed 3x's before getting it)New PR!
2k row 7:48
Subbed Overhead Squats
Worked on form.
congrats on the pr! when we gonna get our horse game going again?
85, 95, 105, 115f, 115f, 105, 105.
Argh, going backwards.
Pretty close to last time. I need to work on catching the bar in a deeper squat. Spent some time doing it with 95 lbs. This may be obvious, but the faster I get under the bar, the lower it is in my squat. It was hard getting very low under the 135, even though I can overhead squat that.
Did this workout as a intro/practice session with weights around 50-90 lbs. I have a long way to go before I am even a novice in this oly lift.
subbed 5X5 to work on form, also don't have bumpers, so bailing is not an option
I still need lots of work.
Found it really hard to get under the weight today.
Stopped at 115# & worked on form.
This got ugly not having bumper weights.
135,155,175,175,180,185 (super ugly)
Followed this up withe some single-arm DB snatch.
4x4-4: 60,65,70,80 (supersetted with some plyos)
Ran 1 mile
140 lbs (F)
First time on the CFW
Snatch 1-1-1-1-1-1-1 reps
Weight in kilos.
1 CFWU 20
broke at 85# --use wider grip--wider than you think is right and hook.
15 shoulder press
right shoulder still sore
ran 2 miles
105,115,115,115,125,125,125. Last one wasn't so pretty. Glad I didn't try to go heavier even though I really wanted to.
I was doing heavy snatches last night. I hit a #145, but then I missed 155# five times. I was landing under the weight, but I was not sticking the lockout. I suck at the snatch, but it's a fun lift to do so I should get better.
I hope the post-your-comments-Nazi doesn't yell at me for posting a not today's WOD, but I'm still hurting from the GHDs & SCs from the WOD on Tuesday...ugh... ran 6.0 miles on the rest day yesterday... that always feels good...
PC at work
MacBookPro & iPod at home and school (graphic design software works well with the Mac)
Who cares...it's all gonna burn anyway
Today's WOD... we'll see... I kinda want to do Nancy instead.
M/6'3"/210/24 yrs. old
burgener warmup first
Subbed Overhead Squats
M/29/5'11"/230/new to crossfit
130 (fail, bent arms)
Not strong on this. Unstable right shoulder.
95lb x 7
form was good
I'd love to see your snatch Rambo. 195 way to go man.
2000 Meter row and 3 burgener warm-ups
95, 100, 115, 115, 115, 125, 125
a few attempts at 125 that were muscled up and would be missed lifts in competition. Need to work on the explosion of the second pull and the shoulder shrug. Did some sumo deadlifts after to work on the shrug high pull. Just not moving the weight fat enough yet.
Love finding these weaknesses and ATTACKING them. Yay crossfit
Max Effort Snatches
135x1 (Failed twice and succeeded on third attempt)(new pr)
95-115-115-135-145(PR by 20lbs)-155fff-135-135
Thought I really had 155. Didn't get enough off my drive to drop underneath comfortably.
Suspected I would not have mechanics down for this....
Did multiple reps back at 65# to try and develop muscle memory and explosiveness for this.....back to videos
*Performed a few with just the bar to get form*
CFWU x 2
As rx'd, snatch--first time:
115, 115, 120, 120, 125, 125, 125
Finished w/ deadlifts: 3 sets/ 5 reps of 255
Temp at 29 Palms: 88 deg
Temp in C'Fit Ripper: 76
CFWU x 3 (rowing muscle-ups instead of PUs and dips)
Still had WODs to make up, and today gave me a good opportinuty to make one up and do snatch practice.
Grace @ 115lb (w/ squat cleans): 9:00 on the frickin' dot.
Wasn't focused today and had some sorta mental block in chaining reps together, so ended up doing one rep, holding at hang for a sec or two, touch and go on floor, rinse and repeat. Looking forward to getting better at push jerk and doing as RX'd next time.
After, did wide-grip behind-the-head push jerk and snatch balance. 45lb x 5 for PJ, then x 10 snatch balance. 65lb x 3 PJ, x 8 snatch balance. 2 rounds of 75lb x 3 PJ, x 4 snatch balance (the last one I didn't have presence of mind, and bonked myself in the back of the head). 85lb x 5 PJ, x 3 snatch balance. Cooled down with 45lb x 10 snatch balance.
Damn, it feels good to be doing this, as my shoulders need the flexibility (and quite honestly, I need all the oly lift practice I can get). After the first round of 75lb snatch balance, shoulders were killing me. Part of it is my discomfort/uncertainty with placing the bar on the back of my shoulders, so I do that movement very slowly. It's sure a learning process.
Did crossfit warm-up for three rounds, then really concentrated mainly on getting the lift down. I really need to find a good coach to help me out with this lift. 65lb first 3rds then 95lb last 4rds. Everyone keep up the hard work, and coach thanks for the site.
Get Fit, Get Trained, and Go Hard!!
Warm up: joint rotations, air squat fixes, pvc shoulder and push presses, pvc snatch practice, jump roping.
55x2 (first one was really bad form)
75x2 (first one was really bad form)
95 form kind of ok
More air squat fix practice, snatch practice.
Could've practiced bar snatches all day. Abs are sore from Tuesday.
First time maxing on snatches. Gotta get my balance and form down.
Worked up to a sluggish 157 and failed at 162, which is old my PB. CNS and energy levels poor today and I'm waaaaaaay out of practice.
Form just goes to crap once I hit the 140's, the video evidence tells the tale. An olympic-esque phase for me wouldn't go astray. Was hoping for more today but sometimes you learn the best lessons when you fail...
Subs as follows:
Snatch Grip Hi-Pull
So the O-lifting cert with Berg definitely works! I pr'd by 20lbs! Yikes! Thanks so much to Coach and all the others that were there. Go to it for sure!
bad news on my end. did not get my PR
5 #45 Pounds
Shoulders and arms shot from Jackie Yesterday which may have contributed to not achieving my PR, but it is upsetting nonetheless.
Can't snatch, cleans instead.
Weighted pull ups for fun.
i use the bar without weight to train the technique (15 min)
25kg x4 -25kg x4 -25kg x4 -25kg x4 -25kg x4 -25kg x4- 25kg x4
i had to throw the bar away a couples of time.
i think the reason was that my arm were placed not wide enough.
CF since june 2008
These were power snatches because I didn't have the confidence to drop into a deep OHS.
135 x 1 rep x 7 sets
Started to feel better as i performed each rep...this is first time doing snatch ever.
111, 131x6 looked more like power snatches
need to work on getting under bar
100 OHS @ 55 lbs.
I really suck at OHS so I was happy to finish, even though it was so slow.
Do what you suck at, right?
disapointed lately in my lifts, poor form, low weight
30yo M 175lb 5’10”
CFWU x 3; 10 pull ups, 10 ring dips per round.
Snatch 65lbs x 5-5, 75lbs x 5, 80lbs x 3, 85lbs x 2
95lbs x 1
100lbs x 1
105lbs x 1
110lbs x f-1 PR
115lbs x 1 PR
120lbs x f-f-f
115lbs x f-1-1
4 minutes rest per successful rep, less on failed reps
Foam roll after
Compared to 080624: Previous PR of 105lbs
First shot at barbell snatches in a very long time, so started conservatively. My technique improved as the sets progressed, not pretty at first!
1x @ 75#
1x @ 95#
1x @ 115#
1x @ 125#
1x @ 135#
Also hit WOD 081012 for the first time today.
7 rounds for time:
21x shoulder press @ 75#
21x back extensions
As Rx'd - 29:03.
33 yom 220 bwt
not comfortable with snatch so practiced with 65 lbs for 15 minutes it feels as if I am having flexibility issues in the shoulders.
5rds for practice of:
95 lb squat clean x 3 reps
95 squat clean and split jerk x 3 reps
I need help from some fellow crossfitters. I KNOW I can put up more weight, but my form is lacking. Mentally, I just can't seem to get my ass under the weight. As the weight goes up the less I go down to get under the weight. I'd appreciate any tips/mental tricks to help get my form right to maximize the weight I can put up. Thanks
Two torn rotator cuffs preclude me from doing snatches, so I sub'd power clean & jerks.
My goal is to get 225 on the C&J next time.
good work out, gave me a reason to learn the snatch. keep the fun coming.
First time with these, and I really struggled. May have to get some coaching at the local affiliate before/after a wod there.
warm up: 10 burpups/10 30# db snatches/10 squats/10 ovhd squats bar only
So moved on to a snatch progression (I know it's supposed to be a max effort day, but I was more interested in getting the form down):
10 bar only
10 x 20#
10 x 40#
10 x 60# Form really went bad here...not that it was good before.
6 x 65#
Ok, weakness was in getting down in a good squat, so I decided to practice some overhead squats, which I rarely do.
5 x 25#
5 x 45#
5 x 60#
Called it a day. Not a very satisfying workout, but I broke a sweat at least.
power snatches w/ an overhead squat
110,115,135,145,150,140,135 shoulders are super tired
first time doing snatch's. been in crossfit 3 weeks. decided to work on form and really hit the squat.
finished off with 3x10 thrusters w/ 105#
crossfit 2nd week, first time snatches
I PR'd on Saturday at 205#.
Yesterday I got my weight lifting shoes and today I chilled out at 210# and could've gone higher. It's awesome to feel nice'n'sturdy at the bottom of the OHS
first attempt ever at snatch:
I have really poor form. I have watched some of the videos on the snatch. Any tips on getting the needed flexibility for this lift (shoulders down through the back to the hips!)? I also have a flexibility problem with front squats. Leaning too far forward and wrists; I can't get my elbows up, they are almost pointing straight down.
power snatches b/c of knee 95,105,115,125,135,145,155 - 145,155 form was pretty bad on the last two
#178 - me again
I did Nancy instead at suck time however I did snatches at low lbs for warm ups b/c of a bum left shoulder... good times.
Lots of practice.
Finished with 8 sets of 2 at 75 pounds.
really trying to get comfortable catching the bar in a squat. these numbers are well below my power snatch numbers.
Went light today to work on form
14x1 80# snatch
Form needs alot of work
3 sets limited range dumbbell pullovers 45lbs
3 sets jump squats 45lbs
L-sit 25 sec
10 minutes on stepmill
1 min @ level 20
1 min @ level 5
#16 Slingshot: Amen, I rarely read any comments, probably missing some valuable information, because the vast majority are a huge waste time and space. 3,2,1 don't post unless you have something of value to say.
Just got instruction on snatch a few weeks ago.
Feel like I have a little clue.
Tried to start with 50f
40-solid, arms slow
45 failed first, 2nd ok
45-flew up, leaned a little forward on catch
50-little bent elbow on the catch, trouble getting out of hole for a sec
50- landed jerk-like.
Tried again 50-bended elbows to get under, caught straight. Went well!
Then did 5x50lb OHS.
Thanks for the help, Kerri!!
gym not snatch-friendly; subbed OHS
Mash-up of WOD's I've missed recently.
95# Squat Clean 10 Reps
25 Knees to Elbows
25 Back Ext.
95# Squat Clean 8 Reps
95# Squat Clean 6 Reps
95# Squat Clean 4 Reps
95# Squat Clean 2 Reps
Have not snatched in 18 years. Need to work on form.
then for some reason, I went heavy cleans and got a pr of 235. get some.
my snatch needs some work, big time.
36 y/o male, 150#, 68"
WOD 100, 100, 100, 115, 115, 125 attempt with 130 but it turned into a clean and jerk.
These felt pretty good tonight. First time over 100#.
done the WOD
7 clicks run
OH Squat Practice
Worked up to 175 (PR by 5)
bum knee--30 min bike 12/25 warm up.
5 sets: 10x pull ups, push ups, dips = 11:30
45,65,65,75,85,85,95f-tried 3 times.
3 sets of 10 OHS @ 75lbs.
I think the snatch is as hard as the muscle-up...
Squat cleans (95 lbs)- 10
Situps on abmat - 90
Squat cleans (95 lbs)- 8
Situps on abmat - 65
Squat cleans (95 lbs)- 6
Situps on abmat - 50
Squat cleans (95 lbs)- 4
Situps on abmat - 30
Squat cleans (95 lbs)- 2
Situps on abmat - 20
WOD - Snatch (Had horrible form)
5(1 x 105lbs) pr. still working at catching at 90 degrees
first day of crossfit
also first time trying to snatch
55 x 7
95-100-105-110-115-120-120 (pr) not bad for anold man I think. 3-2-1-GO
Just trying to learn the movement right now.
Don't like to snatch....can't get better for some reason
My singles numbers, with correct form, would not be that great so I did six sets of five.
89,109,109,109,109,109 Just trying to get form right.
im new to crossfit but ive done similar programs.
my first time ever maxing at the snatch, ive never gone over 135 due to fear of injury, the gym i work out in is very tight and leaves no room for me to bail. i tried it anyway though.
i was spent after two attempts at 185
Warm-up: 3:02 row (765m); CFWU - 3 rnds; Burgener WU; muscle snatch x3: 45-65; OHS x3: 65-95; snatch grip push-press x3: 95-115; OHS x3: 115-135; snatch balance x3: 135-145(x1).
As Rx: 135-135-135-135-135-135-135
Cool-down: hamstrings stretching; foam roll.
Essentially the same load as last time. Form still needs work. Arthritically decaying knees aren't helping.
55 lb overhead squat 5 rounds pull ups, dips, and overhead squats i did around 12-15 reps of overhead squats each round 10 pull ups each round and 15 dips each round
at the academy:
attempted 135# and failed a couple of times due to not being very aggressive (i think its more of a mental thing when lifting at a facility where you can't exactly throw the weights around...)
and then had a successful attempt, but decides to call it quits on this one and instead did this:
10-8-6-4-2 of 95# snatch
30-25-20-15-10 pull ups
CFWU x3~kipping pull ups
6. 70# (PR)
Such a hard movement to learn..I am far from mastering!!
Did this in my backyard, I don't have anywhere to throw the weight or bumper plates. I wasn't confident enough to increase the weight. Still fun to practice tho.
Warmup: 2000m row
Lots of prep since I haven't done snatches in ages. Four sets of 5-10 overhead squats with the empty bar to get my shoulders in place, then four sets of snatch balance with progressively more weight, followed by a few hang snatches into full squat.
Praticed awhile. up to 145, 5 off pr.
95, 115, 115, 115, 115, 115, 120(PR)
Worked on hang snatch with light weight to get form better.
CFWU X1, 45# OHSX10
Max load was 145lbs. Today was a failure. I really need to work on my snatch fundamentals. I figure I ought to at least be able to snatch my own body weight. Help me Coach Burgener, you're my only hope.
First time snatching, so I did a bunch of bar only for form.
140 - bar out of position at the bottom, and tweeked the hip a bit, but got it up.
Ah yes, the squat snatch. I can power snatch 145, and overhead squat 140 for reps. Yet I top out at 115 on the squat snatch. Did a bunch of snatch drops to help warm up the deep squat.
I just kept trying despite my frustration.
not very experienced with the snatch so i kept it kind of light
45# snatch x 5
65# snatch x 5
to practice form
95, 100, 105, 110, 115, 120, 125
37 y/o m 177 5'8"
95# was a PR.
Weight feels light but it's the form that restricts total volume.
95 x 5
115 x 1
125 x 1
135 x 1
135 x 1
135 x 1
145 x 1
145 x 1
145 x 1
135 x 10
135 x 15
135 x 15
135 x 15
One-Arm Dumbbell Snatch
50 x 1 (each arm)
60 x 1 (each arm)
70 x 1 (each arm)
80 x 1 (each arm)
90 x 1 (each arm)
My gym doesn't have bumper plates. I know I could have gone higher on the snatches, but this is only my 3rd time doing them, and I would hate to have to drop standard iron plates on a barbell from 5 feet in the air if I failed to lock it out.
Are most of you guys using bumper plates? Or standard?
warm up - 20 jumping muscle ups
I am not too familiar with the snatch so I just practiced my technique at 65lbs. Next time.
ken c, congrats on the bw snatch.
spealler, i'm sending you some kryptonite, slow your ass down a little.
then did 135 about 15 times, worked on catching in deep squat. gotta work on this one.
As with others, my form keeps me from going higher. I feel like the weight could double, but I just cant get the Snatch right. I gotta get some coaching on this one.
120 (Bent elbows)
95 (to get form down)
wasn't feeling it today, need lots of snatch
This WOD was my first time snatching I have been wirking on my form now for about 2 weeks w/the bar but done as rx'd
finished the wod and me and my 13 yr old son done 4 rounds of the following for time.
3-TGU each arm w/20lb KB
125 new PR
+ 7 175# OHS.
First time with bumper plates. PR'd 20#
125 135(F) 135 140(F) 140(PR,ugly, but got it) 125 125. 125 felt like a feather, 135 like a lead weight.
Going to have to make this one up, on the way to the gym my wife tripped and hurt her ankle pretty bad. I did get a small WOD in though, Back Squat 1 Wife to carry up stairs. Did it for time which she really did not like. But she is on crutches so I am safe for a few days.
Worked up to 115 and did lots of technique work
CFWU x 3
WOD as rx'd
135 (poor form- not counting for PR)
135 (poor form- not counting for PR)
This is my worst exercise. I really need to practice. I warmed up with 95#'s then
and 1 more for practice @ 115 good
Shoulder Injury still present
Worked to 30kg in good form
First time ever doing snatches. Had a ton of help from a friend at the gym. Got up to 50kg and failed at 55kg. But, I'm no longer afraid of the lift. Thanks Mike!
3 rounds for time of:
8 Champion Presses
8 35lb Plate Lifts
Dumbell Throws (65lbs)
approx. 1 min rests in between.
Going to the Cert in Las Vegas on Nov 1st. So I decided to hold off on heavy snatches until I get some formal training. Don't want to destroy my back. So I did Fran instead. I was trying to break 6 minutes. From the looks of the vids, the starting position is standing with the bar racked on your shoulders. I had to start the clock, run to the bar and go. Then I had to finish my last PU and run back to the clock and stop it. With that, I got 6:04 :(
I think I probably broke 6 min. But next time I'll have my wifey time me.
new to these Olympic lifts so started low
need to work on technique
Well I did this workout... Sort of...
All sets at 60kg but it was too heavy, but I was too much of a stubborn putz to put the weight down... I go the bar overhead each time but I pressed it really...
I did an OHS after each rep though to try and get a feel of the balance. This needs a lot of work, but as I am off to army training on Monday I really wanted to lift heavy today cause I won't get a chance to lift a bar for around 3 months :-(
185 - PR (84kg)
fail, fail @ 190
My bodyweight is 210 so I'm still not close to a bodyweight snatch. :-(
2-pood KB snatches: 12 reps/minute/hand --
1 minute each hand, first attempt, successful; 24 reps total.
2-pood KB TGU, 3 reps each hand, 6 total.
working on form
weight in kilos
JPizzle is back from the dead; haven't done crossfit since July 4th due to car accident (some kid hit me @ 90+mph and messed up my shoulder); I missed crossfit (and mised you guys as well).
135; 135; 145; 150 (old PR); 175; 175 (new PR); 185 (fail)
Still working on my technique. I accelerated the barbell a little too hard during the warmup and launched it behind me. Probably looked a lot funnier from a distance...
My snatches are super weak, need some coachin on my form.
27M 6'5" 230#
Pr is 175 dissapointed
As RX'd: 65/70/72/75/80/82x/82xkg
75kg (165 lbs) was my last recorded PR. I hit 80kg (176 lbs) this go around. I got under 82kg a few times but didn't have arms locked and had to drop it behind me. As out of practice as I am, I'm happy to have gone up.
Was a little afraid to try a 1RM on snatches.
125, 125, 125, 125, 125, 125, 125
115, 115, 115, 115, 115, 115, 115
29yo, 5'11", 171lbs
A bunch of warm-up reps with lower weights, then:
I failed on further attempts at 180. Was just worn out. I always love doing snatches.
65-f, then did it
65--off balance, dropped bar before stood up
Just did the clean/GHDSU WOD yesterday and am sore so just did not have the explosiveness that I needed to get under the bar. Anyway, 120 is a PR. I think with no soreness I could have gotten to 125-130.
At 95 it's a breeze...
At 115 I can still snatch it, but I am not getting that squat deep enough...
Anything higher than 115, and I don't feel comfortable snatching... it's a mental block that I'll have to get over.
As far as the WOD's concerned. I ended up doing 30+ reps of either the bar, 95 or 115. I wanted to focus on form and cosistency.
Working on technique.
As rx'd: 65-85-95-95-95-95-95
Well not exactly as Rx'd, more so a muscle snatch. The weight gets up there but the form is whats the word...ugly. Held off increasing weight because so. Followed up reps with technique work.
155x1, 155x1, 166x1, 166x1, 166x1, FAIL, FAIL, 166x1, 166x1.
Overhead squats (Snatch form)-> 89x10, 89x10, 89x8, 89x7, 89x8.
Can't dump the bar so attempts are limited to what I can do with some confidence which is 125# right now.
125 (turned into power snatch)
125 (turned into power snatch)
Back to CrossFit after a 10 day layoff. Good to be back.
20 min run to rec center
CFWU x 3 (and 3 x 10 squats holding a 25# plate straight out)
3 x 10 bench press 95/115/135
20 min run back home
Practice: Snatch Skills
Felt strong but not aggressive enough getting under the bar.
HAVING TROUBLE TODAY OVER 155 NEXT TIME WILL PUT UP BODY WEIGHT
breakfast: run 46 mintues = 6.1 miles
cfwu, warm-up snatches 10x45, 5x65, 3x75
WOD: full squat snatch from the floor
just lost the pop at the end there. think maybe i wuz letting the bar get out n away instead of keepin it close, so wuzn't able to get the scoop right.
finished with more singles for practice, 5x65#, 5x85#, 5x95#
OCFWU @ 10x3
turned it into a mini PR day after that mixing a bunch of lifts around to get
Snatch - 195 PR (terrible form, almost a press before locked out)
Clean & Jerk - 225
Clean And Press - 225
Squat Clean - 245 w 3 failed attempts to jerk/press
Can do better, no plan for PRs may have wasted energy + first time trying these weights. All in all pleased with performance.
still trying to get flexible enough to try higher weights,
actually managed to get a few and stay down without fallin on ma arse.
lots of work on ankle and hamstring flexibility.
87, 89, 89, 99, 99, 109, 109, 89 (6th and 7th set were power snatches with an overhead squat)
"Power" Snatches (minimal squat)
up to ~140#
Form work and jog afterward
29 yom 225# 6'1"
180 - turned in to more of a power snatch than squat snatch
175 - much better form
Snatch last night to 155, 20 under PR. Suspect a 'hangover' from the squatclean/GHD combo I did the night before.
Could get 170 overhead, but couldn't get it over my frontal plane and so I couldn't hold it.
Finished w 12 reps ovhd squat w 170. Paul
Snatch 1-1-1-1-1-1-1 reps
Age 52/BW 250# Single arm snatches w/55# "big bar" seven reps per side after "Modified MARY."
Did this WOD after Cindy this AM.
135x1 (Huge confidence boost!)
155x0 (failed on two attempts)
155x0 (failed on two attempts)
105, 110, 115, 120(f), 120(f), 120(f), 120(f)
95,115, 135, 135, 135,135,135,135
Can't quite get full extension. I need to drop my body lower, but I was stiff and time crunched.
snatch 40kg , pwr snatch 45kg + ohs
55 kg for all snatches. never done it before.
135 (old PR)
145 (only half squat)
145 (full squat,PR)
worked up to 121# for last set
135 for each, not a lot of weight but form is still lacking. by the end I was feeling better. for practice I did some 70 lb DB snatches to work on form.
28 yom 175lbs
Pre vball workout
135 (f) catch was too forward, feet too wide
145 (f) no catch
145 good, but sloppy catch
145 felt great!
prev pr was 125
feels nice to pr again
Snatches: 7 x 1 @ 95#
I don't think I actually completed one successful snatch during this WOD. I was ultimately able to get the weight fully extended overhead, but I wasn't accelerating with the proper velocity at the top of the lift; therefore, it turned into a snatch with a slight shoulder press at the top. I'm really disappointed and need to trust myself to catch the weight at the top.
Need to work on form
135-145-165-175-185f-175-185f- 175 just for the heck of it
First time doing snatches for max weight. Prepared for this quite thoroughly - did the Burgener warm-up several times, then did reps with just the bar to focus on technique, and gradually increased weight. Form held up pretty well until I hit 120.
Warm Up: Greg A's Warm Up, 10 reps per exercise plus Bergener warm up and then:
Snatch Warm Up
45lbs x 10
50lbs x 10
55lbs x 10
60lbs x 10
65lbs x 10
70lbs x 8
75lbs x 8
80lbs x 6
85lbs x 6
90lbs x 4
95lbs x 4
100lbs x 2
105lbs x 1-1-1-1-1-1-1
Cool Down: 1 bar Muscle Up
I had to keep it light today because I am not at my home gym, Olympic Crossfit and the gym that I went to did not have knurls on the bars, no chalk and you cannot drop the weights, no missing (or getting stronger) allowed :>)
Have Fun, Train Hard,
@ home, wu 65# 3 reps
120# PR by 15# from last time
cfwu x 1
all rounds @ 95lbs.
Did 3,3,3,5,5,5,5 reps to work on form
post -- 5k (outside) 25:38
95# all rounds. So worried about form. More intense next time.
not ready for snatches:
165lb deadlift x 10
150lb back squat x 10
100lb front squat x 10
95lb squat clean x 10
70lb shoulder press x 10
80lb push press x 10
90lb push jerk x 10
55lb overhead squat x 10
Did this one again...
Today was back to the 3 behind CF.com WODs, after competing in the "Big Girls Don't Cry" event at CF Unlimited yesterday:
Thank goodness there's no metcon today:
Hang Snatch 40/2 x 3 sets
75/1 (kinda ugly, caught it low and had to save forward)
60/2 x 2 sets
Then a light trot on the treadmill. My legs are sore.
Better late then never. Destroyed my left palm in a bike accident on Thursday so I delayed this WOD.
135, 155, 165, 175(f), 185(f), snatch pulls.
Still struggling to solidify at bodyweight (185#). Have done it a couple times but now have some nagging injuries to contend with. Might need to add snatch and clean & jerk practice on a regular basis each week to get things straight.
mainly worked on form since new to snatches.
got 135 but was wobbly. Didn't really keep track.
89 (ps + ohs)
warm-up with 95 lbs
115, 115, 125, 125, 125, 125, 125
finished with 95 OH squats - 2 sets of 6
75, 75, 85, 95, 105-fail, 105, 105
Jennie: 27 F 160# 5'9"
6. 155- 1 fail, 2 good
Unfortunately I did the WOD wrong
95, 105, 115, 120, 125, 130, 135(PR), 140-F
All snatches were power snatches b/c I have no shoulder stability in the bottom of an OHS.
Tried to practice squat snatches after and had no stability in shoulder girdle to catch 95# in the bottom position. Need to let inflammation in shoulder go down and then restrengthen it!
45, 50, 55, 60 (got it, but w/questionable form), 60, 65, 3 x fail @ 70
first time working with more than the bar
145 PR by 5
Then front Squats 3-3-3-3-3
235 PR by 15
Kept weights to where I was still doing a snatch, not a clean then shoulder press
TIED PR - 155
1 - 115
1 - 120
1 - 125
1 - 130
1 - 135
1 - 140
1 - 145
Will bump up 10 lbs next effort. Not real steady yet...
really late post, but wanted to get my weights in. First time snatching...
warmed up from 20-45; 45, 50, 55, 65, 75, 85, 85.
95, 115, 125, 135, 145
135, 155, 175, 185, 205
65/1; 85/1; 115/1; 115/1; 115/1; 115/1; 115/1
CFWU - 3. Regular reps. Superman. Burgener.
95, 105, 115, 125-some press, 125 - didn't get under at all. Whole lot of press, 125 - same as set 5, 115 - better job of getting under bar.
6/24/08: 95, 105, 115, 125, 135, 125, 125.
3/15/08: 95, 95, 105, 105, 95, 95, 95
CFWU x 2
WOD: 65 x 5, 95 x 3, 105 x 1, 115 x 1, 125 x 1, 125 x 1
Need to work on form - but it is getting better
95lbs, 105, 110, 115, 120(PR), 125(PR), 120
97-1 3Hang pwr snatch
116-F Did not commit to getting under the weight
138-1 Ugly too much pull
138-1 Better still not as smooth as needs to be.
need to practice these some more...again
Started with 45's and 95's worked up
Tom worked on form, first time snatching, works pretty well.
45's and 55's
Burgener WU x 3
Snatch Grip PP into OH squat 40k x 3
Snatch Balance 59k x 3
Form improving - I feel like I'm finally starting to get this motion.
Snatch 1-1-1-1-1-1-1 reps
Worked up to a single at 155.
Form was really rusty, so after failing a bunch of times at 165, I went back down to 135 and did a bunch of triples there to practice technique.
I am very new at these.
95 almost failed
I need some training on these. They were a blast!
75-85-95-105-110-115-115 (75-110 last time)
-all quality reps - getting some muscle memory on these
aaahhh, way off PR of 160, will right off as very sore abs and two glasses of wine at dinner
- 5 minutes of biking
- Front Stretch kicks
WOD: Subbed OHS:
Set 1: 65
Set 2: 85
Set 3: 95
Set 4: 115
Set 5: 120
Set 6: 120 (miss at 125)
Set 7: 120
Worked up to 160 #'s (PR)
cfwu x 2
1 set ohs 100x7
95-105-115 (fail, bad catch)-110-115-115-120 (poor form, lots of arm, didn't rcv in a squat)-115 (got under before arms extended- dropped it) -115