Holy early post!!!

Early post yea

NICE!!!

Neat pic!

all that's missing is the pull-up bar, but that set-up is sweet!

It's crazy how each of those guys looks exactly the same! I wonder where they found them?

Hey mas! Nice set-up. I had no idea you were one of the X-men, able to do multiple CF exercises at a single time! Looks great. Congrats on a Main Page photo-op.*

*From Sunday musings...complimenting a fellow Crossfitter on his garage gym set-up is just one more way to say "I love you"...

Cool,favourite lift !
cannae do it! banned in the gym ! by little people sitting at a desk with no idea about it,except it's not biceps curls !

I'm gonna snatch 155 tomorrow.

Thanks a million Bingo, your musings on Sunday were truly excellent, as usual, (yet another way to say "I love you"). Also, thanks Ryan, my heavy-duty pullup-bar is just through that garage door, and is actually my favorite Crossfit place to be--perhaps a future photo.

Thanks to the best illustrator in the world, joalmorris.com for the fantastic photo-shop work.

I'm cuckoo for 2x4's!

OH YEAH!!!! my mascot Snatch the RAT is happy...lets RAT UP!!!!

Nice getting early posts on the east coast!

When did they post the new speciality certification, "Movement and Mobility" taught by Coach Kelly Starrett? After seeing those videos in the Journal, I can't wait to go to the certification in person.

And that photo kinda weirds me out a little. I mean, I know CrossFitters are superhuman, but...

That is porbally the coolest pic ive seen in a while, beside the Crossfit Ramstein pic on the A-blog.

So that's how you guys out there get such great times!!

This is going to hurt...again;o)

At long last...time to start following the main site since nobody in Baltimore is open in the morning.

I expect some funny looks on the warmup but at least it's only snatch for day 1..

Sweet set up mas! very organic!

cool pic, but whats the deal with the guy all the way on the right? he throughs no shadow... freaks me out

Anyone have any wisdom to share about running shoes? Nike Free? Vibram Fives? Anyone tried barefoot with any success?

Do I max out on these sets?

One of my favorites! Just in time to get back into CF.

What's our previous workout compare link for this one?

Is there any way "mas" could post some other pics from different angles of this awesome equipment? How about the specs on some of them, too? It would be greatly appreciated.

Nice set up. That is called American ingenuity.

Ahh, there's nothing like a good snatch.

All that from a guy who can fly airplanes and do 58 pullups and is over age 50! Way to go MAS! Love affair with 2x4s indeed! Congrats my friend, Paul

My gym doesn't allow any olympic lifts - anyone have a good suggestion for a sub?

(i know, i know - find a new gym. as soon as i graduate...)

mas
I knew you were fast but not so fast to get into four separate exercises in one photo! That's fast. Awesome setup too. Congrats!
I know your pullup bar is right around the corner...
Good thing you didn't take down your Christmas lights yet 'cause it's only a couple more months...

Thanks for the 1rm snatch WOD coach! I've been waiting for this for a while. This is better than Christmas!

Wooden weight racks=looming disaster

#20: I run with the Vibram Five Fingers on a lot of my runs. Anytime I run on the grass, track, sand, treadmill (i hate these) or short distance on the road I use. Being military we still like to do 7+mi runs and I can't do those on the road with them. My feet just end up hurting too much. Working on it

They take a little getting used to. If you haven't been running BoF yet, expect very sore feet and calves. If you have it won't take nearly as long to get used to em but you will still be using a lot of feet muscles you didn't know you had. I suggest doing a lot of walking in them too. I walk everywhere in them.

Actually, i do everything in them. I have ran, gone shopping, rock climbed, scuba dived, skydived, etc with them. Really the only downside I feel with them is since you don't wear socks they start to stink... a lot. I wash them every week and they still have a bit of that foot odor. Oh well, still worth it to me.

hey Randy, just do it anyway and if they say something say sorry i didn't know. You're doing snatches tomorrow and when they get heavy it's nice to dump them so tell them you didn't know you weren't allowed to do that either. After you get warned repeatedly simply go straight to lying, like say i didn't do a snatch and it must have been somebody else that dropped that weight on the floor. If they catch you red handed, then simply say it was an accident and that you didn't mean to do it.

silly question: just started trying these workouts on my own and i have no idea what the 1-1-1-1-1-1... represents. sorry! please help!

oh yeah Randy, if that doesn't work out for you, then snatch dumbells, but i don't foresee you having any problems with the earlier advice.

hey that girl, the 1-1-1-1-1-1- means do 1 rep at a time with increasingly heavy weight. Max out, go heavy. Missed lifts count (if you want)

Make up "Angie"...10:27 pr

PROPS TO THE FRAT

@thats right:

Unfortunately, that wouldn't work...

There are 5 of us that do CrossFit together, and they've already yelled at us in the past for doing cleans. Also, space constraints mean that we wouldn't be able to do it a) discretely or b) where we could dump the weight safely.

I'll plan on DB snatches unless someone has a better suggestion. Thanks!

@37: whoops.

discreetly*

I just started following and participating in Crossfit WODs, and can someone explain to me what
for example:
Snatch 1-1-1-1-1-1-1-1-1 reps means.

I know what a snatch is, but how do I follow the reps and sets?

anyone care to give me a brief explanation?

Thankyou.

If i really don't feel comfortable doing full squat snatches are power snatches acceptable? My gym doesn't have bumper weights so i can't drop them, and the full squat on snatches makes me feel pretty off balanced.

Also, for you Paleo guys out there. I am slowly building myself into a paleo diet (w/ milk). I am used to eating an almond butter/fruit only preserve on whole wheat bread for breakfast. I am about out of bread now and need something to replace that bread with. Any suggestions?

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
done with #65 8 rounds, plus 5 thrusters and 5 hpcs :) HELLA STOKED!!! up a whole round from last month....one word... PALEO!
Let's see some big numbers ladies!!! GO FRAT GO!!

Nick S:
Take out the fruit preserve and load the almond butter, load it, on a banana, an apple, or a spoon (by itself). After mixing my jar, I sprinkle cinnamon in it and then mix the top 1/2" with the cinnamon and, voila - deliciousness! The bread cravings will go away, trust me, the bulk of my diet used to be peanut-butter sandwiches. The sugar cravings take a while to go away. I still eat a little, mostly in form of extra dark chocolate only after supper. Fruit and nuts do help the cravings.

Snatches (Burg WU)
95x3, 135, 165, 185, 195, 205, 210F

Why'd I drop that last one! I had it clean and balanced. Soft in the bottom.

First time using the shoulder since rehab began 6 weeks ago. Fingers crossed.

36m70"207#

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

I would like to see some additional views of your wooden equipment too mas. That's is a pretty sweet set up. Especially the glute ham set up. I need to make one of them. I have plenty of wood around so I can figure it out, but any help you would share would be greatly apppreciated!

oops, I posted that under my wife's name!!! I would take any info or pics you have! Thanks!

Nick S at September 28, 2009 8:22 PM

I second Stephen. Almond butter on fruit is insane, and constitutes a sizeable portion of my fat intake.

#39, it is 7 single repetitions. Do a snatch, pause (add weight), do another, add weight..etc..

First time maxing on the snatch...gonna have to take some getting used to. I watch coach's video to try and mentally sort out my form before going in. Managed 145. 155 was too much of a jump, but it didn't really feel heavy, just awkward.

Now a have a goal for next time.

OUT

Hey everyone there was an interesting article posted by a doctor on the Runner'sWorld web site about ice vs. heat after an injury. Thought I would share.

http://runningdoctor.runnersworld.com/2009/09/acute-injury-heat-or-ice.html?cm_mmc=training-_-2009_09_29-_-training-_-BLOG%3a%20Ask%20the%20Running%20Doc

Don't get bent out of shape and fly off at the fingers if you don't agree. We are all hear to learn. So feel free to take the time to do a little research and share.

after you do your 1-1-1-1-1-1-1 reps of snatches, do you keep repeating the workout or is it up to the person to decide when to quit, first time doing crossfit......

Cool set up mas. Any chance for the schematics...I've been thinking of a way to construct a GHD/Back extension-type tool. Yours ROCKS!

snatch x 1:

095lbs
095lbs
105lbs
105lbs, fail
105lbs
110lbs
115lbs, fail
115lbs

115lbs 09/28/2009

"after you do your 1-1-1-1-1-1-1 reps of snatches, do you keep repeating the workout or is it up to the person to decide when to quit, first time doing crossfit......"

:D

#1: Make sure you know how to snatch properly.
#2: Make sure you warm up properly
#3: Make sure you are snatching near your 1 rep max
#4: Make sure you increase the weight until you cant any more.
#5: After seven reps, you should not be able to lift any more.

Due to lax shoulders, overhead is still my weakness - shoulder stability is getting much better though!

Almost managed to snatch my 1rm OHS!! Almost...

(Kg's)37.5, 40, 42.5, 45F, 45, 47.5, 50F, 50F.
(Lb's)82.5, 88, 95, 100F, 100, 105, 110F, 110F

Finished with some push jerking.

Hi, could someone please suggest a suitable warmup for this WOD. Whats the best way to warm up for an oly lift?

Thanks!

Hi Mark, Loved your pics, Joal did a great job. Some of the comments are great, loved #6 and #29. Thanks for sharing

m/44/185

135 7sets

anyone doing crossfit in japan?

would really like a partner

I have a pretty good one handed snatch, but my conventional one handed snatch is terrible, and I workout alone at a globo gym. Work on one handed dumbell snatches or try to teach myself snatch on my own?

^correct that

my one handed snatch=good
my conventional two handed snatch=awful

Rhabdo

Back to the blog.

http://www.guerrillafitness.net/_blog/Rhabdo's_Revenge

#20 chris...Viabrams baby i used them to train for my first 50 miler and i was more than ready. the main concept of the 5fin is to get feed back to ur feet to run gentler b/c that hurts so in the end u reteach ur body to run right and more effiecently...if the military and my wife would let me i would where them 24/7... lol yeah the Air Force had fun with can or cant i where them in pt uniform , i won i can where them as long as i where the injinj WHITE socks with them ...all i wanted to say was i got a 100 on my test , what did you get !!! Well, bottom line they are worth trying everyone whom have i know love them , just at least give them a month , it took me two weeks to get used to them , run times sucked , distance sucked , everything sucked then like a light switch it was on like donkey kong.

First time doing snatches so I started low and went up fairly quickly.

45
65
85
95
105f
105f
105

33/m/5'7"/205

The Mac: I started this Paleo lifestyle....and well I do have to agree almond butter on bannanas have got to be my new nightly treat...that was so good even spoonful in the morning was good..good luck on todays lifts....silent goes the OLY-lifts..shout out to all my brothers and sisters in the military though...keep plugging along..RAT UP

snatch like these guys.

http://www.youtube.com/watch?v=AW3vSm4Tg6E

the first two guys are world record holders in their weight class.

Warmed up with double unders:

4 sets of 10+ continuous
1 set of ~45 new PR

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

115-125-135f-135-145(PR)-150f-150f

Cooled down with OHS:

10 reps @ 45
10 reps @ 95
10 reps @ 135
7 reps @ 175

28/6'8"/225

60kg-65-70-75f-75f-60-60

As Rx'd
75
95
115
135
145 - F
145
150 - F

95,105,115,125
135x7
140,145

Compare to 080624

m/35/154

Snatch 7x1
95
105
115
125
135
135
140
I tried 145 and failed, my goal is body weight at 155. I'll keep pluging away at it...

m/41/5'6"/148

85
85
85
85
90
90
90

I will use dumbbells, and this will be my first time doing this. Should I try doing a one-armed snatch on each side? Or try doing two dumbbells at once?

25/m/5'11"/207ish

135-145-155-165f-165-185f-175

All reps 135.

88 lbs
98 f
98
108f
108f
113f
113
First time trying this movement
M 45/5'6"/148

First time with this movement

I need way too much work on my technique, so I kept to higher reps mostly.

95x5
135x5
135x3
95x5

m/29/5'11/168

60-65-70-75(f pulling from the ground) -72-75-77(f soft at bottom) - 70

65-85-95-105-115(F)-95-95

1 - 115
2 - 115
3 - 135
4 - 155 fail
5 - 135
6 - 145
7 - 135

Need to work on form badly!

bw 165

115x1x7

I've been having a lot of pain in my right elbow on the outside small bone. Mostly when I move it, not so bad when sitting still. Any suggestions on what it might be, or if I should do the snatches today? I did the SDHPs yesterday, it was sore before that, and worse after.
Thanks,
Craig

m/33/6'4"/219

First time really doing full snatches, only done power snatch until now.

warmed up with OHS, pushdowns and hang snatch

89, 89, 89, 111(F), 111(F), 89, 89, 111(F)

paused at the bottom for about 3 seconds on each one to work on balance.

M/44/6'0"/180
15/25/35/55/85/95/105

I love how a missed snatch knocks you on your a**! So humbling and funny, and somehow right....if you miss a lift you should know it right away!
first time maxing on these - I am week 4 into Burgeners 8 week supplemental program btw.
55-65-75(power snatch)-65-75-75-80(power)-80.
I am strong enough to go heavier, just not ballsy enough! snatching alone is just no fun either. wish I had THE FRAT here to help...

Comment #83 craig
This may be tennis elbow. Do you use a computer mouse often- or work with shovels, rakes, hammers for a living?

going to the gym right now-first time attempting a snatch.
-gonna start w/ a nice warm up of some lunges, dips and pullups,then going for it.
wish me luck

*83-> i get the same pain in my right arm after playing baseball without warming up properly. Only way it went away for me was alot of icing/hot tub action and extensive rest unfortunately.

Mark, congratulations on the main page picture! Well done. You're a Crossfit star now! I've long admired your 2x4 gym. Soon as I get my boat outta the garage I gotta get to work on a back extension machine like yours.

m/30/5'10/205

As rx'd:

95
105
115
125
135
145
150

This is my favorite Olympic lift! Need to get stronger though.

I did not pull 155, in fact i barely pulled my PR. That sucks

1 - 50kg (110#)
2 - 54.5kg (120#)
3 - 60kg (135#) - F
4 - 60kg (135#)
5 - 62.3kg (140#) - F
6 - 62.3kg (140#) - F
7 - 62.3kg (140#)

Need to work on my snatch's

CG E-City CrossFit
Leary
first time!
75, 95, 115, 135, 140, 145, 150f

Hey MAS, Maybe it's time for an article in the Journal on your home made equipment! Love it, so according to Bingo that translates to love you. So be it.

Snatch... meh.

1- 95
2- 135
3- 165
4- 185 F
5- 185 F
6- 165
7- 165

weight wasn't an issue, just couldn't convince my body to get up under the weight as I was snatching, practice! practice! practice!

1-95
1-105
1-115
1-125
1-145f
3x115

m/24/175

135, 145, 155, 155(F), 145, 145, 145

135
145
155
165
175(f)
175(f)
175(f)

Had the last two locked out on the bottom, lost both forward on the squat out??? Any suggestions, I'm thinking lack of shoulder flexibility, maybe soft core coming out?

135
135
145
155
165f
165f
135 (x3)

Just watched the lecture on performance by Dr. Sears. Such great info. Have to catch up today with sunday's wod and snatches.

m/39/157
135
145
150
155(f)
155(f)
150
150

new to the snatch:

95x3

105x3

115x3

135x2

M/23/185/5'10

100
105
110
115
120
125
130 (PR), definitely wasn't pretty though.

Used today for snatch practice.
BWUx3
multiple reps at each weight:
45 looked decent
50 worked until looked decent
55 lousy- so dropped down
45 decent
55 lousy- so again dropped down
45 decent
50 decent
52 not perfect but can work with it.

95/105/115/115/125/125/130f tried to use perfect form so kept the weight down however still kicked my but

1-1-1-1-1-1-1
95-115-135-155-175-195-205 @ 6'0" 172 lbs

M/34/165
95
115
115
125
135-f, then 125
125
125
125

m/45/6'3"/200

first time on the snatch so I took coaches advice, did my warm up, burgener's warm up and then practiced the snatch with only a 45# bar for 30 min. The overhead lockout, is very painful, even with a broom stick. Hmmm...

Tuesday 29 Sep 09

1000m row - no time

Dynamic stretching

PT:
Squats x 12
BRPZ x 12
Ninja Push-ups x 12
5 rnds - 9:15 (1st of 27)

Bergener WU

WOD:
Snatch 7x1 - 65,85,95,105F,105,110F,110F,110,115F,115

This might be a PR, I will have to check. Focused on form, all were very pretty - the Bergener WU has really helped, it almost felt like 2nd nature. No thinking just stance-grip-jump. There were also distractions: crowded, no bumper plates, fitness center personnel staring, whatever. I am super pleased with my progression in this lift, I now have a solid base w/form/technique to start moving up in weight. Also, all the ailments that used to plague me during this lift (back, shoulder, flexibility) are all magically gone after 6 months of CF!

86 and 88,
Thanks for the advice. 86, yes I work with a mouse pretty much all day. Tennis elbow is kind of what I was thinking. Is rest the main thing? I'd hate to take a break as I'm about 2 months into crossfit. Should I not do the snatches today? Like I said I know I hurt more today than yesterday after doing the SDHPs. Thanks for the suggestions.
Craig

First time attempting a snatch so warmed up with some overhead squats, hang power snatch and snatch balance with a 7kg bar. Can't quite get the technique right but had a surprisingly good workout anyway. This is really good for my shoulder flexibility.

I need the dimensions for the wooden equipment in the pic. Please send me an email with the info thank you

m.23.175

Rx'd

115,125,135,145f,135,140f,140

felt good today, form is getting there.

First WOD in almost 3 weeks due to the bruised ribs had to start low and get the motion right. Ribs are getting MUCH better now... still a lil sore though. BTW What happened to the newbie posts? I miss reading them. Sunday musings though were awsome as always.

95
105
115
125
130
135
140

31/m/185/6'

Another hot one in the hot Kandahar tent (gym). Man I have not done a snatch since high school, so I started off light. I wanted to get the form down proper before move up in weight. I did 6 sets of 5 with 135 LBS and 1 set of 5 for 155.

CFWU X2 (16 reps)

WOD as RXed:
10X 75#
125
155
165
185 (f)
155
175 (f)
175 (f)

all the failures were due to form...The end of the snatch was more like a push press...wasnt able to fully extend arms on the jump..Also, put on four pounds of weight this weekend???

J-Rod that is impressive at that body weight. Can wait until this afternoon love the snatch

95
135
135
135
155 (poor technique)
135
135
135

note to self: need to work on technique before attempting to increase weight. not explosive enough.

95-105-105-105-95-95-95 then 135 OHS
Aerobics bar x 50

CFE
3 x 10.2mph 200m runs 2% uphill slight right upper achilles pull, then 3 x 1 mile bike sprints at 2:27, 2:12, 2:13 with 2 min rest between

Kelli 5 x 1/5 mile sprints with 1 minute between

comment 41 - cookie: i will do my best to match (and hopefully beat) your rounds! :) my only concern is the sdhp at 65#...10 of em! my gym is one day off of the main site...i'll post results tomorrow!

95
115
135f
135f
135f
135

My technique was terrible up until last one. I definitely could have done more if I had done it correctly.

Too many power lifting workouts. We need to through something in that will make me breath heavy

Nothing quite as sweet as a perfect snatch...

m/22/150

Snatch 7x1

pounds:
185
185
200
200
215
225
235-PR

Great Day! Love snatches... no movement harder to complete to perfection but no movement that feels quite so beautiful when it is done to perfection.

my snatch form is absolutely atrocious...

10x 55#
10x 95#

115-115-135-135-135(f)-115-115

kept doing 10x air snatches and 5x 95#ers in between the ME lifts to try and get form straight. I realized that my biggest problem stems from being unbalanced at the bottom of the catch, which leads me to try and arm pull the weight to gain height (another bad habit)... time to hit the affiliate for some coaching!

Finished up with 50x 95# OHS's cause I really need to work on that balance at the bottom (and the shoulderblade squeeze/arm lockout)

kg
45kg 5x7
totaly great!

95-115-115-125-135-135-135
left shoulder hurting a little when going overhead
could have done a little more but wanted to work on form.

m/33/6'2"/265

First time doing snatches. I think ever.

45x1
55x3
55x3
55x3
65x3
65x3
75x3

#20
I'm 5'9'' and 250 and switched to the Vibrams and love em. Took me a couple of shorter 400m runs to get used to the feel and then I started working on Pose running and now I love em. Walk around in them for a while before you run out and kick of a 5k though, your calves will thank you.

First time in my new gym that isn't a CFT box - nobody seemed to mind..yet....

65
95
115
125
125
130
130

The last two were a little fugly but I got em.

Anyone working out in the mornings in downtown Baltimore? Looking for some cohorts at the Merritt on Boston St..

M/36/180

3rd WOD in about 3-4 weeks due to disks in my neck being out and my knee giving me fits

95 pounds was as high as I went, very weak but hopefully i'll come back stronger(:

95x2, 111, 121, 126, 131, 136(f), 136

Got a question for you 5 Finger wearers out there:

I don't think I can wear them because my second and third toes don't split all the way (just to the knuckle, about half what yours do), but I'm dying to give barefoot a try.

Anyone know of anything out there that's built closer to a regular shoe shape, but provides (nearly) the same benefits?

Thanks all.

M/26/140/5'11"

100
105
110
115
120(PR)
125(PR)
130(PR)

As rx'd

135
145
145
155
155
160
165f
135x3

m/28/155

145
155
165 (PR)
170 (miss)
170 (miss)
170 (miss)
170 (PR)

M/ 37/ 6'5"/ 205

135-145-145-155-155-155-155

first time ever doing a snatch
m/21/5'11''/195lbs

95-95-105-115-125-135-135(F)

almost fell over on the first try, so i didnt wantto increase weight until i got the movement down. still-cant wait for the next snatch wod, i need the practice. shoulders were burning like a mother after this one

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

Warm up was 20 reps pullups, pushups, situps, squats. for time 1:17
1.105lbs
2.115lbs
3.125lbs
4.130lbs
5.135lbs
6.135lbs
7140Failed.

CFWUx1
Burgener Warm-Up
Various snatch drills w/ 95#

65
95
115 (fail x3)
115 (had to take a step forward but got it)
135 (iffy - not sure I was quite low enough in the squat)
145 (fail x2)
140 (fail x2, then got it clean on 3rd attempt!)

Fun stuff. First time with 1RM squat snatches, so I started light. My fails on 115 were losing control of the bar (forwards) in the squat position. 145 seemed mental - my body did not want to get under the bar. Same with 140, but I think my form was cleaner, plus I took it nice and slow and didn't rush through the first pull.

I was stoked after, so did some overhead squats, 135x5, felt great! It got me thinking - obviously OHS are useful in developing the squat snatch, but I also think the converse applies. I felt very solid doing these OHS after snatching today.

115
115
125
135
145 (f)
145
155 (f)
135 X 3

then a short metcon:

3rds

.15 mile run (treadmill)
10 burpees
250m row

9:23

Lonnnng snatch warmup
125
135
140
145 pr
150 fail
145
150 so close

3rds CFWU

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

Ok so did this wrong till my last three attempts, I am calling 95 my PR just to get a place to start from next time.
95-105 ugly- 135- 140 ugly 160 fail-160??? I don't know if that counted- failed 125 x 3 times.
first attempt with the snach, commitment problems, work this daily from now on te permitting. This is an asskicker.

@ #122-holy heavy weights overhead, how long you been snatching? how long it take you to get up to that????

first time with movement today, just worked form, trying to learn movement and do it properly from the start, broom several sets, bar severl sets, 95#'s 8 sets, very tough movement, lack speed, hip and shoulder flexibility and that "pop" on the second pull, have to work on this one!

M/35/185
95
135
135
165
165
185f
185f
185f

95
115
125
130
135 Poor Form - Did not count
135
145 Failed to a press
140
140
95 x2 to work on form

150 Burpees for time = 13:11, PR!!! (prior PR was 16:13)

BS therapy, 3x10 at 145, set every 60 sec.

Was going to make up Angie, but shoulder still pretty sore. Making a clicking noise when I make a backward big circle.
Been wiped out. Slept almost 10 hrs last night ;)

Erin

mas: Really cool equipment. Did you have any problems getting those to be stable? Especially the squat rack? I might copy you to make my home gymn, if you don't mind. I already have the home-made wallball, sand bags, a "box jump" made of cinder blocks and a plank, and cinder blocks lashed to metal bars for lunges. Hoisting tree trunks has been great exercise, but I've always figured there had to be a better way for a cheapscate like me and I think you've done it.

Thanks,
Steve Cole

Mel #137

I agree, my OHS seem to get better after doing some snatches. I am guessing it is a mix of confidence and finding that balancing sweet spot.

7 singles all at 115. Iron plates, no platform, weak floor = no room for error. Still, I am comfortable at 115 where I used to be shaky, so that is progress.

Buy-in: OHSx20 @ 75 lb., SP 4x5 95-115-125-125(4, fail on fifth rep).

29/m/187

115-125-135-145-150-155-160f

All reps caught fully locked out. Everything over 115 was power due to lack of confidence catching in the OHS.

as rx'd

135
145
155
155
165 (fail)
155
165 (pr)

95
105
115
125
135
145
145
Need to work on my form for this move.

So stoked!!! I recently attended the Indy Level 1 Cert and all I have to say is "AWESOME” Actually, I have more to say. I want to thank Andy and all the fantastic trainers as well as the great hosts at Indy Shield. What a weekend. I am so pumped to spread the word, instruct others in the CrossFit methodology, and change lives. Anyone thinking about attending a cert should think no more - it will be one of the best investments you will ever make. Thanks to Andy, Joe, Stephanie Rocket, EC, Miranda, and Joe - You all ROCK! CrossFit for Life!!!

95x1
115x1
135x1
155x1
175x1
185x1
205x1 (fail)
205x1 (couldn't not get it)

26/m/230, snatch is a new lift but dig it

105
115
135
145
155
165
170
175(F)

65,70,75,80,85,90,95

560 total

M/21/188/5'6"

155-165-175-185(PR)-165-165-155

in8girl- hooray for sleep. I got 9.5 last night :) Ah, perhaps for October, instead of my scaled back WOD times, I will post nightly sleep duration. I will surely blow everyone out of the water there. I am a champion sleeper, I just don't let myself do it long enough, it feels somehow lazy. I will get over that :)

Amusing: doctors told me to stop with the weights, take up running.

Walked an easy mile today, still chugging lots of water. Thinking Thursday I'll dip my toes back into the water.... sigh, I'm the kinda girl who like to test the waters with both feet! This is hard. Thanks for all the emails/posts. You are all SO great.

FRAT rules.. join our paleo challenge
http://crossfiteclipse.typepad.com/the-frat-paleo-challenge/

2 time ever snatching, first with heavy weight
85
95
116(failed 2x)
111
116
121
126(failed 2x)
need to work on form a bit

6'0/m/20/170

did 5x1 snatch

110, 133,143 , 153 , 163 (f)

m/35/165

m/47/6'3/215

Not sufficient flexibility and balance/control at the bottom to do snatches with any weight yet. Did lots of snatch related drills with 45# bar and a bunch of snatches with the empty bar. I have some work to do to get comfortable and proper position at the bottom.

This, double unders, muscle ups, hand stand presses, squat cleans are all things to work on.

CFSBII final week, metcon day.
Angie
16:24 PR

With anchored abmat situps; knocked off 4 minutes. Avg HR 169, peak 178.

Thanks for all the kind comments! Thanks, Paul, Jon h. and Dave, and as always, to Coach and Lauren! Most of all, thanks to Thomas Crubaugh for introducing me to Crossfit, easily one of the most profound blessings of my life.

Unfortunately, I don't have specifications for my equipment, but I'll gladly send photos from alternate views to anyone who asks. Even though I live in Santa Cruz, the heart of the Crossfit Universe, with some of the best affiliates and trainers on the planet, I remain a dedicated mainpage guy, so apparently I'm self-motivated, but more importantly, I'm cheap!

This picture is also the punch-line to the joke about the sound of the hare lip dog: Mark! Mark! Mark! Mark!

Did some DROMS, rowed a slow 500m with emphasis on form, did 5 75# thrusters with emphasis on form, did some toes to bar and some pull-ups, finally the Burgener warm-up with my 12# sand/rebar filled PVC bar.

Then: Snatch - 1-1-1-1-1-1-1 - 65,75,85,95F,95F,95F,95F

All those 95Fs were actually successful power snatches, I just marked them as F’s because most weren’t even close to parallel. I just kept trying it over and over thinking I could get myself down faster, but for whatever reason I couldn’t. This WOD came at a good time because I’ll be working on the snatch with Justin again on Saturday. Took some video today, gonna see if any of it is useful and will post if it came out.

Been practicing the moves for a while, but not actually committing to the program, but now finally I'm following the program every day.

As rx'd:

30
40
45
50
55 (f)
55 (f)

All kgs.

Also did Squat 5-5-5-5-5 for funzies, and ended on an 80kg 5RM :)

2 PBs today, w00t!

My previous PR was 115. Today, I did:
105
115
120
120
125
130
135 (20 lb PR!)

And all this while working out my school globogym without a single rubber weight.

M/21/5'11/174

As rx'd:
55
65
75
95
105
115
125 (F)

Rejoiceinsuffering (post #122)... At your bodyweight 150lb, that snatch would place you in the top five, nationally, in the 69kg class. What is your best clean and jerk?

What do you do if you workout in a gym that does not have the rubber weights?

You can't bail with the steel ones and it's a serious injury risk to try and slowly download the weight from a overhead squat!

Way behind. Did Bench/PU/Back Squat WOD. Details there.

55
65
65
65
65
65
70

The last one was bad. I am still scared of the bottom of my overhead squat position and as a result don't drop under the bar at heavier loads. Overhead squat needs work.

PS - BINGO, just read the CF Strength Bias article...great stuff. Am starting CFSB this week!

95
105
115f
115
125f
125f
125

tough to lock out the snatch in the squat position, probably could have lifted more, but with wretched form.

M 37 6' 165#
95
105
115
125
135 (f)
135
145
155 (f)
155 (f)
I know i can get 155. I should have started heavier. Next time.

M 45 5'10" 205

Still a FNG to crossfit but happy with this today. Little over a year since major back surgery and I believe thanks to crossfit my back is stronger than ever. Thank you

As rx'd 95,115,125,135,135

could not use the olympic bar cause all the big lifters were all over them in the back room. I used the kettle bells and did 10 reps with 25# in each hand. did about 8 sets. I know that's not close to what i should have done today but could not get to the bars. Did i do any good? only my second crossfit workout. Also did the entire warmup and then jumped rope afterward. don't know if i will ever get the double unders?

C: 135,135,135,145,145,155,155
Working on receiving in the full squat - got close at 145

BG: 85,85,85,85,95,95,95
Hang Squat cleans - working on receiving the bar, extending the hips, 3rd pull etc..

HOOT, HOOT

m/20/5'9"/170

95
105
115
125
135 PR
135 f
115

*first time, i need to gain confidence and strength in the movement.

500m Row
Burgener Warm-up

WOD
95-115-135-145-155-165-175

Would of liked to have gone heavier, but opted not to since I wasn't using Bumper Plates.

Get some, Go again!

95,95(bad form),75,75,85,85,95

I really want to get to the Oly cert. I make progress every time I do this kind of WOD but I think it would make a ridiculous difference.

all weight in kgs:
30x3, 40x3
50, 60PS, 65PS, 70(f), 60, 65, 70(fx2 impatient) 65

hey Mas, what's that rope connected to?

up to 105

m/23/6'/170

78
88
106
116
116
124
116

new to the snatch and still recovering from a pulled hammy, couldnt get into the full squat that quick so form was really bad. i know next time i will blow away my PR.

Nice setup Mas, you got the wheels in my head turning. Now I'm thinking of lengthening the bottom supports on the squat rack and adding a self spotting beam coming out at the right height. The more 2x4s, the better.

140 all around.

smacked the bar into my forehead during warmups with 115 - left a nice shiner

46/m/70 kg
2xCFWU
Snatch 30 kg, 40, 40, 40, 42½, 42½, 42½
Need to work more on form, had to press the last bit on many lifts.

135
145
155
165
175(F)
175(F)
175(F)

Is the one-arm snatch a good sub for this? I only have a curl bar and its too short to snatch with both hands.

#120 Cori - GET IT!!! :)

45
65
85
95
95
115
115

first time snatching... need to focus more on not rolling forward at botton of squat... cant wait to bust through and set PR next time... aggression and confidence is HUGE for this lift

wod as rx'd

135-155-185-205
got 205 pretty easy then backed down to 185 to finish up, worked on strong form with balance in the bottom

m/38/76/205

Really more of a technique than a strength WOD for me w/ this movement...

w/u w/ bar 2x10, 65x5

85-95-105-105-115-115-125

Then on to make up sqcl/GHD WOD

m/39/190/77"

I am doing the WOD for the Paleo work out challenge. I am pretty excited to try this "diet" but it is going to be a huge change from what I am used to.

Take it easy.

95,105,115,125,135,145,155
155-sloppy

M/21/6'0/205

155
176
198
210
220
231
237- PR
242- PR

M/47/66"/135

Like Coach MB says, it is about speed and finesse. Just worked technique today.

All 70#.

This lift is all about practice, practice, practice...

105-135-145-155-165-175(fx3)-170(fx3)

21/m/157/5'8

CFWU x 1

warm up sets

45 x 5
65 x 5
95 x 3

W.O.D.

105 x 1
105 x 1
105 x 1
105 x 1
105 x 1
105 x 1
105 x 1

m/48/178

Warmed up with some selective stretching, double unders and the Burgener warm up. Then I worked on my snatches:

Snatch, 1 rep, 45/65/85/105/125/130/135(PR)

Was able to squat snatch up through 115 lbs. Thereafter, I was getting power snatches. Need to continue working on my depth and stability in the bottom position.

Then I did the following metabolic conditioning routine:

AMRAP in 15 mins:
Squat Snatch, 95 lbs, 3 reps
Burpees, 6 reps
Pull Ups, 9 reps
Round Totals: 1:21/1:52/2:32/3:16/3:19/3:15
Grand Total: 5 rounds + 3 Squat Snatches + 6 Burpees + 3 Pull Ups in 20 mins / 6 Rounds in 15:37

95 lb squat snatch
105lb squat snatch
115lb power snatch
110lb power snatch
95 lb squat snatch
105lb squat snatch
110lb muscle snatch, guided down to squat

115/135/145/155(f),155,165(F),165(F),160

Need to work on the technique, the strength is there to do way more weight, getting under the bar and having it in the right position as it gets heavier - not so much.

M/203/72"/30

First time doing snatch
Warmed up by practicing form

95 x 2
135
155 (f)
155
165(f)
165
175(f) x 4

Really enjoyed doing snatches, lots of work to do on my form

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

1st time, need to work on form

125
135
145
155
165
175
185-Struggled a bit

Memories....this the first workout I did when I started CF a couple years ago. Made it up to 155 today when then I was doing the bar, and I think the most I went was 75 lbs.

Male, 37 y/o, 149#, 68"

cfwu
wod
95,95,105,115,105,95,95

30yo, 5'11", 175lbs

135
145
155
165
165
175
185 (fail twice)
175

I think I got impatient at the end. I should have taken more of a rest before trying 185. Still, I haven't done heavy snatches in almost a year, when my pr was 180. So this doesn't seem too bad.

Week 3 of strength program. Will save snatches for Friday - wildcard day.

LBBS 5x5: 205, 235, 255, 255, 255

SP 5x5: 135, 145, 150, 145, 145.

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Handstand push ups against wall to 6” stack x 2,4,2,2
Snatch 45lbs x 5-5 65lbs x 5 75lbs x 3 85lbs x 2.

Snatch
95lbs x 1
100lbs x 1
105lbs x 1
110lbs x 1
115lbs x F-F-F-F
95lbs x F-1-1-1
3 minutes rest per set
Foam roll after

First time trying snatches. Worked on form for 30 mins using 65#.

153
163 (f)
158
163
168 (fx2)
153

Did about 30 sets ranging from 45# to 95#. From 65# moved up in 5# increments until I hit three solid snatches in a row. Made it up to 95# before I started to fatigue. Goal was to reach 115#. 95# was solid and could have went higher but was starting to lose my pop.

That was a lot of fun. Hope to see more snatch x 1 in near future.

CFWUx3x15

power snatch

95# - 1-1-1-1-1-1-1

need to work on full snatch form, didn't have time or space today

95
105
125
135(f)
135
140(f)
140

27/m/185

95
115
135f
125
130
135
140f

Hey-

PS 135/135/135/140/140/145f/135/135

M/50/200/5'10"

-K

Pony

Thanks for sharing your experience with us as it is very honest and insightful. I wish you a speedy and full recovery. It really sucks to be injured when you're sipping the koolaid....

as Rx'd

95
105
115
125
135
145
155 (fail)

20/m/5'11"/163

m/22/230

45
95
95
95
105
105
110

first crossfit workout ever, I was just happy to finish!

38M/5'10"/170#

W/U: 17 ROM exercises; CFWU, 1x20; BWU, 1x3; 45# muscle snatch, 1x3; 45# OHS, 1x3; 45# snatch grip push-press, 1x3; 65# OHS, 1x3; 95# snatch balance, 1x3; 95# snatch x 1; 115# snatch x 1.

As Rx: 135-145-135-135-135-135-135.

C/D: 95# snatch x 10 (to continue practicing form).

New PR at 145 by 10#. But, it was ugly. I have a problem mentally allowing myself to quickly get under the bar in a squat when it's over 135#. I'd like to try this with bumper plates.

Shan9n, 30, F, 180, 68"

10 sets of 3 at 65lbs
First time with Snatch so focused on lighter weight and proper form. Did 10 sets of 3 at 65lbs to get comfortable with the movement.

First day of Zone diet, Paleo for Athletes on order from the book store. Going to give it a go..

f/40/173/5'11"

Hey all. I haven't posted for a long time as I've been dealing with tendonitis in the elbows which affects all the fun stuff like pullups, and olympic lifts. I think it's gradually getting better in that I don't feel it every time I open a door. I've had to scale back but am continuting to do what I can. I just started teaching again and the school I'm at has a football team and therefore has a squat rack. NICE! Now I can do squats and presses without having to clean the weight first which is hard on the elbows.

While injured, I've had a chance to look at my training and realize that now that I'm 40, I don't have to be so darn competitive. I have to stop connecting my worth as a person with the amount of weight I can lift. I mean, I don't do that with my running because I'm a very average runner.... but once I find something I'm good at, I suddenly make it much more important to me than it has to be.

I did this before as I used to row on the Canadian National Team back in the 90's. I made the '92 and '96 Olympic teams... both times as an alternate which was OK in'92 but a hearbreaker in '96. It was especially tough when my team won a gold and silver medals those years. It took a while to get away from having self worth tied so closely to my erg score, or the number of international medals I had. Now I'm 40 (and have been for close to two weeks), those teammates I was so jealous of (thought about kneecapping a la Tonya Harding) are simply people like me.... middle aged moms, working on balancing career, family and a healthy lifestyle.

So... one day I'll be able to get back into my cleans, deadlifts and snatches... until then I try to master a handstand pushup, do front squats on squat clean day, and realize that crossfit is all about being healthy and happy and challenging myself today... not about challenging myself as I remember myself 15 years ago when my 2k erg score was 6:50. (something I HAVE to remind myself when I get on the erg these days.... or I won't get very far)

Thanks for listening and thanks to Crossfit.

Never done snatches before and I'm using metal plates - didn't want to break anything (including me!) so I subbed on this.

I did 4-3-2-1 of:
Clean
Overhead Squat
Deadlift

I figure the clean and overhead squat make up about the same movement as the snatch.

PR'd on the Deadlift - 345 - up 10! Also got in my first 305 without using an alternating grip - only 1 rep out of two though - had to switch grips on the second rep.

Also PR'd on the clean at 175 - but this is the first time I tried over 135 and I think I could have done more, but worked up from 115 and didn't work up fast enough to know what the 1MR would have really been.

Worked on snatch form today with 45# bar.

CFWU x3
2000m row 7:08 (pr)

Still learning the snatch. Did C&J, 5 sets of 3.

115-125-135(2 out of 3)-115-125

Worked on snatch technique with just the bar. Pretty good workout.

M/57/160

Worked up to 125. Failed X3 at 133 trying for a PR.

As rx'd, weights in lbs.

1/3 cfwu, then 70 x 1 x 4, 135 x 1 x 2

155-165-175-185-190-195(ties pr)-200!(pr)

39 yom/185

115-135-135-135-135-145-145

Snatch:

88 x 1 x 2
110 x 0
110 x 1 x 2
121 x 1 x 2
132 x 1 x 2
136 x 1 x 2 (pr)
141 x 1 (pr)
143 x 0
143 x 1 (pr)
147 x 0 x 4

CFWU

135-135-135-155-155(ugly)-135-135

Not having bumper plates or having a place to dump the weight limited the effort.

M/33/70/205

M/41/180

It's been about a year since I did any snatching due to a litany of injuries and ailments, but I had fun today - even if the weights were dainty.

105
115
115
115
120
120 (caught too high and sank into the squat)
105

More better faster

making a concerted effort on form, so I deliberately kept the weights light..

45 x5
65 x5
85 x5
95 x2
65 x5

quite a few fails in there, but I can't dump the wts at my globo.

lots of strange looks though...

still learning Snatch technique so didn't go 1RMs this morning

did 3x5x40kg

then did some DL technique work after my cert on the weekend

10x60,80,100

then did a horrible little 10 min AMRAP

10x40kg SDLHP
10x10kg med ball clean

5 complete sets, 10 SDLHP & 5 cleans

95-115-115-125-125-145f-135
Tried an extra 145 because the 135 felt very easy, but failed.
First few Snatches felt kinda sloppy, but felt good as soon as I got to 125....

Just did the 20 mins. of thruster, HPC and SDHP last night, so tonight was a little stiff. Pretty much worked on form 95#.

38/m/5'11/165

Snatch 83#-93-103-113-123-128f-128f
Deadlift: 128#-143-173-193-203-208-208

Power snatches, 135 x 10
ballistic movements like the snatch with a lax ACL & DJD = bad
m/51/215
almost 52

37/m/185/6'
Mile run
(power snatch) 135/135/115/115/125/125/135

27/f/145/5'01"
Mile run
(power snatch) 75/75/75/75/75/75/75

Warm up

65-85-90-100-110f(loud, embarrassing noise in the gym when the plates crashed)-85-85-85

30 assisted HSPU

m/42/162/6'

65
75
95(f)
95
95
105(f)
100
form's better, but I still suck...

did a Phase 1 WOD at noon

15pull-ups
10 burpees
15 SDLHP ( 65 lbs)

AMRAP in 15minutes

First snatch workout ever: 65/95/95/95/105/115(f)/95

Played around with form. Rough going with 35 lb dumbbells doing two arms at once. Switched to single arms and after several reps and watching how-to videos, my form became a bit better and then was having no problem tossing up 55lb dumbbells, my heaviest.

Howdy all! Scrat here! Holy cow - I have never done this wod before - talk about suck. :) I was only able to do 75 - failed at 80 but hey, ya gotta have a goal, right?
Strong Lil Pony - you take care of yourself and heal so you can be back out there killing it. Glad to see you posting again - missed you tons.
Trying the Paleo challenge. I think I have messed up already as far as the wods go, but I want to try to see if this can help my strength and times. I am excited to have the support of the CF world to get thru this.
mas coment #158 - I would love some photos of your equipment. We have a stash of weights and equipment at my house - comes in handy when trying to workout and raise kids all at the same time - and I would love to see the roman chair ghr set up. I have an er rack so squats and bench are never problematic but trying to do ghd sit ups are impossible at the house. If you could email them to me when you have the chance, that would be great! My email addy is sdwood37@gmail.com. Thanks!
Well, that's it for now. I'm off to cook eggs for dinner. Bring on the Paleo diet!!
Scrat over and out
F/37/125/5'9"

Love the gear Mas!

Did Isabelle yesterday in 3:48

today's lifts

95x5
135x2
155
175
185Fail
185Fail
185 Tie Pr
190Fail
190 PR by 5 lbs
195Fail, so close but couldn't stick it at the bottom.

26/m/5'11"/185
95(3)-135-145-155-165-175fff-175-185ff
Power snatch or partial squat.
I am a chicken at dropping under the bar. Need to work on this with lighter weights and work my way up heavier.

33m/5'10"/180#
135
135
145
155
165F
135
135
135

M/42/5'11"/180

95-105-115-115(f)-115-115(f)

50kg
50kg
50kg fail
50kg
50kg fail
First time doing snatch, need to learn correct movement

SNATCH 1-1-1-1-1-1-1
95-135-135-135-155-155-165

150 Med Ball Clean Burpees
35:21

m/30/5'8/160

125-135-140f-140-145-150(PR)-155f-155f-155f

Spent a lot of time trying to cram 9 months of snatch practice into a 15 minute warm-up. Bleh.

135
155
165
175
185
195
205

125#

31/m/196

115
125
135
135
135
140
145 pr

First time trying Snatch (workout)
Decided to try and figure out the form with just the bar for about 6 reps. The decided to go for

#95 of 3-3-3-3-3

to learn the lift. Felt pretty good although form was usually not great on the third rep. I hope to try some more weight next time.

m/41/158

Snatches are a goat for me. Very weak at them. Practiced with 45# barbell.

135
145
150
155
155
155
155

24/M/210/6'2

135
155f
145
155
155
165
165

85
95
105
115
125
(failed attempt at 135, then confirmation at 125)
125
(failed attempt at 130, then confirmation at 125)
125

First time doing snatch for max load. Shoulders are a bit weak, I think they are what held me back b/c I wasn't fatigued immediately after the WOD.

CFWU and some practice snatches @ 45lbs
65 got it easy
95 Failed
75
85
95 Powered through it, but form was ok
95 Done properly
100 Power through it again & poor form

There is a PR somewhere in there, not sure if I should count the 100 or the 95 though.

M/36/6'00"/187
55/65/75(F)/75(F)/75(F)/70/70 lbs.

Embarrassing! Shoulder flexibility and technique are clearly the limiting factors.

125 135 145PR 150f 150f 135 135

Okay, so Jackson's still really new to Crossfit, so we worked on form some for a warmup. Did a partial Burgener warmup...the parts I remember. I know, I know, I'm downloading the video now. I just renewed my subscription to the Journal. Anyway, weight felt light, but form felt bad.

Me
95-105-105-115-125(F)-115-125

Jackson
65-75-75-85-85-95(F)-95(F)

This workout is awsome

Form on Snatches was better since attending Coach "B's" cert. last weekend. Wish my numbers were better, but perhaps after I rehab from shoulder surgery (10/20) I'll rock 'em!

45#
65# wobbly
65#
75#
85#
95# fail
95# fail (right shoulder not diggin' it on the two 95# attempts)

10 rounds of 150 meter row minute rest between rounds after.

Okay so I am not feeling so bad now after reading through the weights and difficulties that everyone else is doing. This is my first time ever doing the Snatch movement.

Warmup - jump rope 50 whips
random stretching while waiting for squat rack

Workout -
I did try 115 first (way to heavy)
moved down to 95 and even though I could do the clean movement, I wasn't getting in the squat and stand so I decided to go as light as possible to get the movement, then go up.

65
65
65
75
75
85
85

45
65
75
85
95 - shaky
95 - better
105 - so so

105, 115, 125, 130, 135, 140, 145

Compare to:
080624 - 95, 105, 110, 115, 125, 135(f), 135(f); (Failed about 7 times at 135)
080124: 7 x 1 x 100lbs.(Focus on form)

95
115
135
155
165
175
185

45 lbs bar +added kg
5/10/15/20/25/25/25/25

warmed up with 45

65
85
85
95
95
105 (failed x2)
95
95

1st time with snatch so just practiced with PVC.

Then did October Paleo Challenge first benchmark workout, max 5 successful deadlifts in 15 min, and post total weight and strategy.

235
245
250 (PR)
255 (miss)
245
245

Total of max 5 = 1220. Strategy was to start near PR and move up, trying to do not much more than 5 reps and get the most rest possible between reps.

Looking forward to 1 month of Paleo. So far 3 months of CrossFit and 25lbs added to deadlift. How much can one month of Paleo add?

95
105
115
125
135
145F Finished by power cleaning and jerk
150F "

M/16/5'11"/167
95
100
105
110
115
120
125(f)

M/50/5'11"/172
65
75
85
95
100
105(f)
105(f)

45
50
55
60
65
70
75

Working on double unders. Got ten in a row :). They're kinda fun.

Anyway, power snatches...
135
145
155
165 (f)
160
165 (f)

bar/95/135/135/135/135/bar

technique, form needs lots of work, can't quite get the squating part down, shoulders aren't flexible enough or something. Weight didn't seem too hard to get overhead but didn't want to go up in weight until form gets better.

Beth
50/50/50/50/50/50/50
form form form

Couldn't make it to the gym today. Did 100 squats for time: 1:33.8

95,105,115,125,135,145,155

100-100-105-105-110-115-120(PR).

PR by 20#. Felt good. Maybe 135 next time!

worked from dowl then bar then up to 115. working on form.

27m/220/6'4

65/75/85/95/85/75/65

95, 100, 105, 110, 115, 120(PR), 125(F)

Working on form, so I did about 50 reps of 65 lbs into a mirror.

165
170
175(PR)
180(PR)
185(F)
190(F)
No Final Attempt

first time doing snatches. started with some warm-ups.

warm-ups:
45x5
55x3

actual lift:
55
55
65
65
85
95
95

95
105
115
125
135
145(fail)
145(pr)
155(fail)
155(fail)

95 (failed about 5 times, then success)
95
105
105
115 fail
115
115
form suspect at first, ended up good. Catching in full, deep squat
PM, garage, 97F (iron)

24/m/160/5'9"
95
95
100
100
105
105
110

M/24/180/6'

95
115
135
145
155 fail
150 pr

@ d-boy #130:

Try Nike Free. It is a normal shoe but not a lot of padding and the bottom is broken up so it is a lot more flexible. Probably the next best thing to the 5fingers if your feet won't allow for wearing them and you aren't ready to go barefoot.

m.37.135.6'

65
65
65
80
80
80
80

wu: snatch:95 x 3
snatch:115 x 1
snatch:115 x 1
snatch:125 x 1
snatch:135 x 1 (fail)
snatch:135 x 1
snatch:135 x 1
snatch:135 x 1 (fail)
cooldown/ snatch for form 45 x 10

30 min cardio
wod as rx'd

warm-up - 65 lbs (too light, but used to work on form)
1 - 85 (weight was easy, but I couldn't get form right)
2 - 85 (")
3 - 75 (")
4 - 75 w/ good form
5 - 75 w/ good form
6 - 85 (weight was easy, but I couldn't get the form right)
7 - 75 w/ good form

*Definitely need to work on these. Once the form is down, I'll be able to add weight.

29/m/180

95-105-115-120-125-130-135(f)

I had many failures in between and I beat my PR by 10 bls.
155
160
160
165 PR
165 PR
170 PR
175 f

MGySgt. USMC M/48/6'2"/206

No excuses on this one. I need way more practice than I have been giving. Warmed up with KB Swings 35 & 50 Lb's double and single arm, a few one arm presses and also went through Coach B's w/u.

115 Lbs with what felt like OK form. Not good but OK. My OHS is better and thought about going up towards that weight then thought better of it. “Mechanics, Consistency, Intensity”. I opted for mechanics, lowered the weight and worked on it for a while.

OooRahh CrossFit

I lost my keys and it took me forever to find them and it made me late to the gym. I found them inside the stove top out of all places!

my loads:
95 (did alot of reps of those to warm up)
115
115
115
125PR
125PR
135PR!!!

Yeah I muscle power snatched/overhead squat most of those but I didn't care. I was excited about my new PR! I made a nice lil grunt/roar during the 135. After that I messed with full 135 cleans and then called it a day. I'm amazed at how easier full 135 cleans are getting to be. Piece of cake...

"PROPS TO THA FRAT!!!"

Franiel

28/m/78kg

60-60-60-70(f)-65-65-67.5(f) (kg)

65 was solid. Mainly lack of confidence with the 67.5 because the bar was definitely pulled high enough.

CFWU x 3
Run 1/2 in 3mins

Practiced snatch with 45 a number of times. Really need to learn to sink into the catch - as it stands, when I do "real" weight, I end up throwing the bar halfway overhead, legs straight, and then doing a 1/2 Shoulder Press. But, it got better as I got more comfortable with the movement.
95 x 5
115, 115, 125, 125, 135, 135, 135

155
175
175
155
155
175
175

Sloppy form on the last one. Definitely not happy with my performance =-\ could've used some more warmup and technique work.

Deadlift 5x5 @ 405lbs. That felt good :)

M/25/5'9"/185

"CFSB" Front Sqt 5X3, BS 1X15-20 WU 135X5,135X5
185X3
205X3
215X3
220X2
215X3
185X15

5-10 min rest

Did "Helen" today doing snatches tommorow

TIME: 14:40

DO WORK!!!

F/27/114

35-35-35-35-35-35-35f

Warmed up with one hand snatches. 25,30,35,40,45,50,55 (f), 50.

Then:
85 (f)
75
75
75
75
75
75

Couldn't do this workout: no equipment in sight since I'm on vacation at a resort. Their excuse for a gym just wouldn't have cut it.

So I did this:

Warmup: 500m ocean swim

Swim 200m
21 Burpees
Swim 200m
18 Burpees
Swim 200m
15 Burpees
Swim 200m
12 Burpees
Swim 200m
9 Burpees
Swim 200m
6 Burpees

Next two days' workouts will be scuba diving for time; two tanks.

as rx'd
105, 105, 115, 125, 130, 135, 135 (PR)

as rx'd
PR was 50lbs, first time doing heavy snatch, worked on form :)

Gunnar/m/38/185/73"

95-115-125-125-125-125-130

Ryan/m/30/185/75"

95-105-115-115-125f-120f-120

95 lbs only all the way through.

didn't have good back groud for weights so only

did it light. I feel more comfortable with the

lift so I'll bump it up next time.

cookie:
65# of 5 thrusters, 7 hpc, and 10 sdhp....
7 rounds plus 2 thrusters! you're a bamf for your 8+ rounds!! i'm a week and a half into paleo, and i started doing cf in may. this is the first time doing this wod...can't wait to see the results the next time! i also couldn't remember how many rounds you did....should've pushed myself harder. way to go!
F/35/5'5"/130#

I am training for a triathlon this Saturday, so I skipped today WOD and did a 5K run. Sorry you guys!

Ran 5K in 17:06

1 X 115
1 X 115
1 X 115
1 X 125
1 x 125
1 x 125
1 x 125

then 30 K's to E's
the 100 Double Unders

m/40/170/5'10"

Ran 4.5 Miles at Percy Warner Park. Freaking perfect weather in Nashville!

Snatching at the globo. First time doing this. Watched the Coach Burg. Video 3 times.
Practiced with 20lb bar 10 reps and then 45lb bar 10reps.

55
60
65
70
80 bad form-
75 down in weight to practice-
80 a little better-

fun times!

as rx'd

95, 115, 135, 135, 165 (poor form), 165 (still no good), 135

really wanted to focus on getting under bar. Will have to practice snatch balance more often.

28/M/141

Burgener Warmup

95
95
100
100
105
105
110F

47.5kg max, pwr snatch and ohs at the end

95x/65/75/80/85/90/80/75

WOD - 95/ 95/ 105/ 105/ 110(fail)/ 110(fail)/ 110(fail)

Why, oh why, is 5 more pounds so dang difficult?

WOD - 95/ 95/ 105/ 105/ 110(fail)/ 110(fail)/ 110(fail)

Why, oh why, is 5 more pounds so dang difficult?

m/27/200/5'11''

I am absolutely awful at snatches. I am having a lot of trouble getting the form down.

115/135/135/135/115/115/115

I felt less than adequate after the snatches, so I did BB Bench 7x1.

225/245/265/275/285/295/305

frat paleo challenge

15 minute deadlifts 5 rep max

275, 305, 315, 305, 305

m/19/150lbs

Can't remember the progression but started at 90 and ended at 115. Definitely gotta work on the snatch technique

125, 135, 145f, 95, 135, 145f, 145f needs work

After watching "The Pocket" video, I refocused on technique.

65, 85f, 85, 85, 85, 70, 70

39m/6/187

practice
95.95.115.135.135.135.135

is it allowed to do split snatch?

F/43/68"/240/BF54%

Since starting CF and The Zone (roughly 2 weeks), I've lost 10 lbs, but I've also gained 18 lbs in LBM and lost 5%BF, so exciting!

BrandX scaled to Buttercup
First round with broomstick
2nd rnd 30-30-30-30-30-30-30

#40- boil fresh cauliflower until tender, drain, puree in food processor until mashed-potato consistency, then fry on griddle or skillet like pancakes. Put your almond butter and fruit on them. Wonderful sub for bread, and you can eat veggies for breakfast this way!

Kathleen #321 - Congrats on the fat loss and lean body mass gain!

Hang Snatch 132, 143, 154, 160
Snatch 143, 154, 160 fell to one knee, then stood up x2, 160 F, 160 PR

power snatch 40-50-55-60-65f-62.5 (pr) kg

still need to practice on catching in (much) lower position

Squat snatch:
105-110(f)-110-115-120(f)-120-125(pr)

WOD:
amrap 10 min (115lb):
5 thruster
7 hpc
10 sdhp
(4 rounds)

Worked on Snatch form today. Smacked myself in the forehead while warming up. I guess I was too for over the bar (self critiquing).

Did multiple sets at 115 and 95 from the ground and from the hang. Really trying to explode out of the pockets. Not happy with my form at all.

did my best, but I know I have poor technique. so worked with broom stick between sets trying to learn this.

Did just the 45 pound bar and did 7 sets of 5 reps with just the bar and on the last one did 5 OHS.

Snatch:
135-145-155-165-175-190(F)

I had no issue getting the bar overhead, it was just a matter of technique and receiving the bar in the correct position. 190 is definitely very possible.

Max : 145lb

m/28/205

W/U
135
145
155
165
170F
170F
170F
160

m/225lbs/24yrs

worked on 3 pulls w/ 65lbs and did cfit endurance...

worked on 3 pulls w/ 65lbs

then did cfit endurance

120 power snatch, Worked the squat a bit and felt good at 100

95 to 140, 145 f
Need to work on form. Bar pulling me forward.

Did one-arm snatches with each hand because I only have a curl bar and its too short to snatch with both arms.

45 lbs(R)
45 lbs(L)
65 lbs(R)
65 lbs(L)
75 lbs(R)
75 lbs(L)
85 lbs(R)(PR)
85 lbs(L)(f)
85 lbs(L)(PR)
95 lbs(R)(PR)
95 lbs(L)(f)

Didn't even think I'd get 65 lbs again. I haven't snatched in a few years.

m/17/160

warmed up
then
snatch:
95-105-115-135-145-150-155

clean and press:
135-145-155-165-175-185-195

was complimented on technique at the gym by a random, im pleased

CFWUx3
Burgener warmup
95-105-115-125-135-135-135
95x6 practice for form
Did the slow lift and then quick snatch that was being practiced in the video. I think this made for better form. Perhaps try heavier next time.
At home in the garage.

M/47/195/5'9"

95-115-120-120-135-135-140
GO Snatch!!

spent about 20 minutes practicing with just the bar. very poor form. usually land on my toes with my legs spread too far apart. need a lot of work on this one.

30/m/72"/185#/Camp Taji, Iraq

I have a rough time with the balancing act at the bottom and serious flexibility issues with my shoulders. I need to work on that before trying to really get any weight up with the snatch.

I did the CFWU x3 as usual and hit:
95 easy
115 bad form
135 horrible form
115 bad
115 okay
135 awful!

got up to 125 lbs (tied pr)

m/30/5'9/170

Can't seem to get low enough...

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

As rxd
45 # warmups
110, 120, 125, 125, 130, 130, 140(pr)

Was beaten up badly on this one haha. Failed two and bailed on one and dropped the bar on my shins! OOOOOOOOHH! Needs much practise, not my strongest lift.

135
135
145F
135
135f (bail)
115
115
115F

Completed a 2000m row 8.20 i believe

btw: 157

115, 120, 125, 130, 135, 135, 135.

previous PR was 115. really just an improvement of getting under the bar and catching in a full squat.

90 min run followed by working on snatch form (broomstick and then 16# bar).

95
105
105
115
125
125
135

First time trying heavy snatches:
WU: 65x8,95x3,115,135

155-175-175-185F-185F-175F-155

Need work on technique...

later,
b
m/32/5'8-1/2"/167

struggled with form... only did a few sets at 95, then 105, then stopped....

I'm no superstar when it comes to snatches, so I just practiced with a 20kg bar for 30 mins and I felt I improved my technique immensely (compared to what it was ha ha).

Burgener WU.
Practiced various forms of hang, power, and squat snatches.

m/63/196-Snatch 1-1-1-1-1-1-1 reps

Did 14 rds- all 45# for form--VERY SLOPPY!

M/25/154#/5'7"

Running a day behind

Exhausted today and had no bumper plates so I couldn't dump. Played it safe today

Subbed 7 x 1 Power Snatch

95#
105#
115#
135#
135#
135#
135#

Did 7 OHS with 135# at the end for good measure

CFWU2
BWU at 45,65,95 except no muscle snatches.
115-115-125(f)-125-125(f)-125-135(x6f)
95x4 from the "pocket"
95x4 snatch from the ground as per Coach Burgener's last video.

kinda new at the lifts, only did 95 the whole time except for warm ups
95,95,95,95,95,95,95

no equipment except for jump rope so I did 5 rds for time of 20 burpees and 20 double unders. 12:38. Good little workouot.

45, 65, 95, 115, 135(f), 135(f)

45, 65, 85, 105, 115, 125, 125

As RX'D

Never Performed Lift Before--Practiced Skills For About 30min. Then:

Snatch 45-65-75-80-85-90

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

Dumbells all I had at hotel.

25,30,35,45,50,45,45

M/27/200

135x 7 rounds

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

First time doing this really awkward

Warm-up x3

Multiple reps topping out at 80#, focus on form, next time try to get a little heavier.

Experimenting with some GVT

Bench Press @ 50% 1RM (125) 10 x 10
Dumbell Row @ 20 RM (40) 10 x 10 each arm
Reverse crunches 10 x 10

Do each exercise each set, each set starts every 3 minutes.

I got all reps on all sets, so from what I've read, I should increase the weight next time.

test

my entries are not posting

115-135-145-155-165-175f-175PR

First time with 1RM snatch
135
155
165
175
185
195xxx (Solid catch but dumped it when standing...)
190PR

30/m/67kg
Snatch 35/40/40/42.5/45/47.5/50kg

Just had a nice time futzing around with 50Kg snatches - working on form, going all the way down. I still have a lot of trouble nailing the squat.

well i now know my weak area...snatch...pityful

kg
30
40
45f
45f
45f
40
45f

95lb Snatches, then:

Overhead Squat
5-5-3-3-3-1-1

135-155-165-175-185-190(PR)-195(F)

M/59/6-2/209

65 lbs all 7 reps

as RX'D
M/20/6''2/170

95
95
100
100
105
115
115

My back started feeling better today, so I worked on snatches.

45
65
95
115
135
145

No pr's, but happy that I got that much.

Snatch failed at 165, dropped to 160f, 155, 160, 165 then three fails at 170. Got 170 overhead twice but unable to keep it overhead, missing in front. PR is 175.

41/m/176cm/72kg

40-45-45-50-50(failed)-50 kg + many 40kg reps for practise.

Some reps felt really good this time.

115 many times, practice
135
155
155
165
165

Performed this workout on Friday, 10/2/09

95lbs. x 7
first time doing this.

m/28/174

First time.

95
95
95
115
115
115 sloppy
115 fail
95

115,145,155,165f,165,115,115

Hernia acted up on the 2nd 165 so back off after.

It's been along stressful week. Unfortunately, this is the only workout I could fit into the crazy schedule. Could have gone heavier, but was fatigued from Glock class.

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

Squat Snatches
55# x10
75 x1
95 x1 PR
105 x1
115 fail
110 x1
110 fail
110 fail
110 x1

I clearly need form work.

CFWU
115x7

115
120
125
130 (Not fast enough)
130 (Still not fast enough)
135
140(Failed)
135

115
120
125
130 - NOT FAST ENOUGH (Dropped to 100# for 3 reps)
130
135 - SOLID
140 - FAILED
135

OHS 5,5,5,5,5
135
135
145
145
155

I wish i had the skills to make some that equipment.

dumbbells

20-25-30-30-40-40-40

Missed

23.m.135.65"

as rx'd
135, 135, 135, 135, 135, 135, 135(PR)

needed here

Very new to Snatch

29.m.211.6'4

broom stick warmup
45# 3
65# 3
75# 2
80# 1

Snatch 1-1-1-1-1-1-1 reps SUB Power Snatch

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

First time on snatch

did 5 sets of OHS first (45-125 lbs)

65-65-75-75-75-85-85

95,105,115,115,115,120,125(ugly! but got it)

missed this, came back and did it the next day after Helen. hmmm..

95
95
135 fail (what was i thinking?)
135 fail (duh)
115
115
115

95
95
115
115
115
115
115

~VACATION~

95
95
95
65
65
65
65

had trouble getting low enough
stance kept widening

115, 115F, 120F, 120F, 120, 130F, 125F

Hadn't worked on these in a while and it showed. Followed up with 3 sets of 100# snatch x 2 + 3 OHS

m/40/67"/185#

95-95-105-110-115-120-125(pr)

Jeff @ work
Worked up to 195#

m/31/6/200

115
125
135
145
155
165
165

Second lift at 165 was a little cleaner.

1st time with split snatch :)

20kg x 3
30kg x 3
40kg x 1
45kg x 1
50kg x 1
55kg x 1 (bad technique!)
50kg x 2

155
175
180
205
210(f)
210(f)
210(f)

52kg
52kg
52kg
52kg
52kg(f)
52kg
52kg

Sketchy the whole way through.

Never felt comfortable.

20091005 0400hrs
WOD090929: Snatch 1 x 7 (in kg)
40, 50, 60, 70, 70, 75(F), 72.5(PR)
slight press-out noted

Warm up:
Row 500 x 2
100 push ups - aprox 5:40

WOD:
Hang Snatch - 45x10, 45x10, 65x10, 85x5, 105x5, 85x5, 85x5

First time ever doing the Snatch. I went with the hang Snatch so that I could work in the power rack and focus on the 2nd and 3rd pull. I felt pretty good about the hip movement but I was kind of week moving into the overhead posistion. I felt like my body was trying to do Clean and Jerk. I need to keep working with the light weights and focus on the transition to the overhead. I also need to make sure that I am getting low enough under the bar, almost an overhead squat.

CrossFit Warmup followed by WOD as Rx'd

1. 88 x 6
2. 110
3.132
4.132
5.132
6.132
7.132
Warm down 88 x 7

I was really awkward today so I stayed at 132 and worked on form

135.135.145f.135.115.115.115

bailed hard on one of these w/ some sick shinners. Need work on form, shoulders suck for these. I'll beat it next time.

2000m row - 8.31

Does anyone have the dimensions to the workout equipment and would you mind emailing it to me please? Thanks!

091006
36 Burpees
WU
95/1
100/1
105/1
110/1
115/1
115/1
115/1
Need to work on form didn't always get a good squat
M/48/193#/72"

33/m/6'2"/205

Performed on 10/7.

115
125
135
155 (PR)
155
165f
165f
160 (PR again!)

Wanted my last attempt to be sucessful, so I tried 160. Improved PR by 10 lbs.

Phil 4:13

M/20/5'10/140

Never snatched before so just worked on technique (worked on first pull and high hang snatch etc) using an empty bar and then a #66 bar.

I'm always going to be doing WODs a week behind so I can better schedule myself and see what other exercises I can supplement without fatiguing myself for the next WOD.

I blew on these snatches. I was too embarassed to go below 95, but I also failed on all 7 attempts. Next time I'll have to go lower.

M/22/140/5'6

m/29/5'9"/155

105-115-125f-125-125-130-135(pr)-135f-135

WOD Snatch 1-1-1-1-1-1-1
all 7 @ 50kg.
multiple misses at 60kg,so close ,but just cannae get under,need to work on flexibility !

subbed power clean

155, 165, 170, 175, 180, 185, 185

110
120
130
140
150(f)
130
130

C-
worked up to 130

Sub'd power snatch: 95, 105, 115, 125, 135, 125, 125
*Had a few inches to lock out arms on most reps.

as rx'd:

7 x 1 reps: 50; 50; 52.5; 55; 57.5; 60; 62.5kg (PR)

m/35/5'9/167
CFWU-3. Reg. Superman. Burgener. 37 Burpees.
95,105,110,115,120,125,130
Pretty good job w/tech. Good jump. Used video camera to record tech.

CFWU X 3

first time doing snatch for weight like this

bar
55
65
70
75
80
85
90 (made it up but form was bad, braced self at bottom of squat and somehow managed to power up without tipping)

95-105-115-125-135-145-145

CFWUx3
85-95-105-115-115-125-125

29/m/185

45
50
55
60
65
70
75

M/31/5'9"/154

105
115
F @ 125
125
F @ 130
F @ 130
F @ 115

Failed miserably on the first 130 - stayed clutching the bar, which landed on my thighs (while in squat position). Hurt like hell and was thrown off after that.

45/m/165

115
125
135
145
145(x)
145
145(x)

weak, long day at work, way off PR

Meyer- 115-125-135-145-150-150-155 lots of pressing
Edler- 95-105-115-125-135 sort of-135-135
stocker-55-65-75-80-80presss-75-75

WOD Snatch 1-1-1-1-1-1-1
Again ,technique,much beter,

50kg-50kg-53kg-53kg-53kg-55kg-60kg P.B.
At last got 60kg,it was like a mental block,but it went up easy ! also as pleasing was the fact that i had no misses.Big happy dance,shout and swear,throw bar to ground,jump around !

115
125
135
145
155
165 f
165 f

95
115
125
135
145
155 failed
135

sub'd 3 mile run

95/115/115/135/135/115/115

95x3,115x1,125x1,135x1,145x1 (had to press a bit to get it locked out)