Love to snatch; thanks coach G

Eh, wanted Randy, but this'll work too. thanx coach and co.

Awesome! I'm stoked these came up

fun! i like these.

MONEY! just what i needed to start the week off.

Crazy video! Beautiful turkish get up. Very impressive stuff.

snatch is so hard for me..

first day back in a little over a week cant wait

Impressive video! I'd like to see more of that stuff

Great Video!

beautiful video!
Looking at the room/details, Is CF Copenhagen in an old church??

heia norge!

nydelig.

Sick ass video. I can see where my fitness can take me. Love the turkish get up.

Video's tight.

What are the best shoes to be doing Oly Lifts with? ...I'm assuming running shoes aren't the best and those are the only shoes I've ever used while working out. I'm just starting CF so any advice will be helpful. Thanks guys!!

Happy Lifting

Crossfit is awesome so far. Just over a week with it. I'm in amazement and pain every day. Very satisfied.

Great video- Copenhagen Cross Fit...

Comment # 14 (Sarra)

The most ideal lifting shoe is a powerlifting and olympic lifting shoe that you can purchase online. These shoes have no cushioning in them and are fairly flat with an extremely solid heel so that no energy is waisted during the lift. Most of these shoes either use a block of wood or hard rubber for the heel of the shoe. The next best shoes in my opinion are the nike free, or the old school converse shoes with the flat bottom. Hope this information helped.

Any suggestions. Out of town visiting brother in law and family. I'll have now way of doing the snatches tomorrow. Any substitution suggestions. I guess I can go out running.

does not say power snatch so we start from the shoulders, correct?

#19, um... no. Starting from the shoulders would be a push jerk. You start from the ground, snatch the weight overhead by pulling yourself UNDER the bar into a FULL SQUAT SNATCH, then you basically overhead squat the weight up.
Watch the videos, and please be careful, get some coaching, and practice with a PVC or dowel to work the weight up slowly.

more videos like this one, please!!

Comment #15 - Shoes

I perfer bare foot. No waisted engergy that way. As mentioned about Nike Free's are good too, but they do have padding which wastes a bit of energy. The best "lifting shoe" in my opinion are Vibram 5 Fingers. They look crazy but they feel like another set of skin. Plus they are pretty good conversation starters.

I don't have an affiliate gym, so I'll be using a local gym... is there a good warmup someone would suggest for this?

do snatches to get form down and work your way up after stretching gets the muscles going. I usually walk a mile to the gym for the warm up.

My gym does not have an Olympic bar. Sad, I know. I will be doing these with dumbbells. One side at a time.

Yesterday was my rest day, so I spent my normal workout time with a PVC bar and my new Christmas present of Greg Everett's Oly lift DVD. Talk about fortunate timing when I saw this WOD come up!

BIG LOVE for snatches!!!!!! I took the lifting seminar with Sage and I have been curious what my one rep snatch is ever since! Do yourself a favor and take the seminar.

Great video from CrossFit Copenhagen. Is there an official name for "the pole?" I've been wanting to learn to do that for awhile now but can't find any gymnastics instruction online.

yes, Crossfit CPH is an old church - nice playground

#27 Archon-

I've seen them named several things:
flag pole
human flag
human flag pole
pole freeze

Also, where oh where did the Nike Free 3.0's go?? My favorite Nike shoe ever and from what I've heard, they've been discontinued :( I'm fixing to buy a pair of FiveFingers soon, though.

45-55-65-75-85-95-95... think the R shoulder might have finally decided to come back to work. looking fwd to next snatch WOD.

I use a home gym set up, but I'm a bit too tall to hold any of my weights overhead. Standing with feet flat, I can place my entire palm on the ceiling. Any ideas on a workout I could sub for this? I was thinking maybe splitting it into squats and HSPUs or something, but I've only been doing CF for a month now, so I'm not an expert.

Any idea what workout I could sub for this if I'm too tall to hold any of my weights overhead? The ceiling stops me, and it's pouring rain outside.

I'm sorry, CrossFit.

After three years of following your program religously, my vanity has overcome my sense of practicality. Instead of following your WOD's I will be spending the next six weeks attempting to increase my Bench Press loads. I will be doing a CF WOD once a week to somewhat maintain the huge gains I have achieved since starting your program, but my emphasis, for six weeks at least, will be to look cool on the bench. Thank you for the enormous gains in every aspect fitness. Sorry, my scope of thought is temporarily narrow. See you agin in six weeks.

Sincerely,

"Guy I used to shake my head at"

#29

You will love the 5 fingers. If you're married your wife and everyone else close to you will hate them and think you are rediculous. But you my friend, will love them.

Snatches: New to this lift. I think I muscled it up with not to much form...needs some work.
185, 205, 215, 225, 235 (f), 235, 240 (f).

Made up the bench press WOD
1-405 lbs
10-315 lbs
1-385 lbs
20-275 lbs
1-365 lbs
30-245 lbs

TOTAL: 1990 lbs

About to be humbled greatly with this one! Thank you!

Great photo! Where on earth is this? Want to visit!!

#36 The place is in Norway ( North, near Troms)

Me and my brother found up a workout yesterday:

24,21,18,15,12,9,6,3 rep of: Pullups, double unders and GHD situps. 19:41

Trained in our barn at -2 degree.

Really difficult on a standard bar.
anyway 45Kg 1RM

Mornin' folks! It's nearly New Year's Day and the exercise and fitness Newbies are on their way to Crossfit. Remember that each one of us was a newcomer to Crossfit once upon a time. Let's greet them with kindness and patience, do our best to answer their questions.

January 1st will be my 4th CF anniversary (somewhat big birthday coming, too), and once again as a gift to myself and the rest of the long-timers here I will try to "pre-answer" the Newbie questions for each of the January WODs. Feel free to reference my posts, tell folks to wait for my posts, or simply ignore my posts!

Crossfit.com is our space, our cyber-gym. Let's make it a welcome place for all of the New Year's Day newcomers.

122
142
152
162
172 (f)
172 (f)
172 (f)

I was determined to get 172, but it just wasn't happening today.

Klaus, and all the other trainers from CF Copenhagen.......
GREAT VIDEO!!

I have not see you guys in a while. I hope all is well.

#34 Eric in Eugene,

You are a beast.

135x7
worked on form today

Crossfit Copenhagen: Fantastisk video! Vi på CrossFit Uppsala är imponerade!

Dejligt jobb! :-)

m/33/5'10"/185
First time on these
115
125
135
145
145
145
145

Playoff Beard, exactly what I was going to say about Eric!

A few things:

#33 Daniel
...and that's why I live the single life :) I've grown increasingly jealous with the guys I CF with, since one already has a pair of Sprints, one bought KSOs, and another just bought Sprints as well. I'm thinking KSOs because I might be able to get away with using them for PT back at Ft Bragg ^_^

#34 Eric
that's straight hulk-tastic. Impressive weights on both the snatch and bench! I'm aiming for 175, maybe 185 on snatch, from the ground, full squat, all that good stuff. Here's hoping!

My issue over the past 36 hours:
Anyone have bowel issues with putting fats in place of carbs? I've abstained from a lot of grains and cereal, french toast, etc, for three weeks now. I'm trying to eat more of a paleo diet. Either something in the food is upsetting my stomach or there's something else going on, and my digestive system doesn't like it.

Normal daily diet usually includes:
hard cooked eggs and bacon (breakfast)
grilled chicken/baked fish (lunch and dinner)
-substitute steak twice a week
whole milk (1/2 gal per day)
veggies
-(6-8 cups cucumbers/broccoli/carrots/spinach)
fruit (3-4 grapefruit/oranges/apples/plums)
-no canned high-fructose corn syrup thingies
nuts (1/2 to 1 cup almonds/walnuts)
vanilla ice cream (at dinner with 1/4cup strawberries)

Thanks for answering my shoe question guys...

Now, I don't have the money to join an affiliate but I've never done the Olympic lifts...I know to use pvc pipe to learn form but how do I know if I'm doing the form wrong? I'm attempting to get some of my friends who've done them in High School but what if they help me incorrectly? I can just see me messing myself up. Are the seminars I hear about teach form? I pick things up really quickly, I'm just nervous.

M/35/72"/245

I'm a total dunce on OL. Just going to work on form with an empty bar for this one.

US Army Chaplain, Fort Richardson, Alaska

bw 165

120x1x4
125x1x3

45/65/75/95x/85/85/75

#46

I can see both the nuts and the whole milk upsetting your bowels if you've increased your intake on them, but if you ate those before you went Paleo it's probably something else.

I guess there's no sub for the snatch, so I'm just going to max my seated presses instead :(

m/41/195
65
95
115
135 * not full squat
115 * not full squat
95
95

Cash out, 50 reps light weight OHS's (clearly my weakness here). The pulls were not the problem for me-- it was getting down far enough in squats.

First time working on snatches!! Once again humbling to say the least. Bench, curls, etc...don't mean shit if you can't functionally move a weight like in a snatch!

45,95,95,105,105,115,115

Sad numbers yes, but I did at least work my form and saw many places for improvement. Mainly my lack of explosiveness, and flexibility for the depth of my overhead squat in the catch phase.

Here's to future improvement.

Bench WOD:
Its been a while since me and the bench have got together. It was a fun reunion.
1x-225
10x-185
1x-250
20x-155
1x-275
30x-135*broken-(23+7)

TOTAL: 1225

CG E-City CrossFit;
Leary;
115-135-155-165(f)-160-165-165(f)

Snatch 1-1-1-1-1-1-1

45kgx1,47.5kgx1(power snatch),47.5kgx1,50kgx1,52.5kgx1,55kgxf,55kgx1

55kg is a big pr for me! I can power snatch about 70kg but struggle with the full squat snatch. Really pleased with myself ha ha!

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

85, 95, 100, 105, 110(f), 95, 95
Still trying to work on form on the Olympic lifts.
Nothing left after yesterday, this is as sore as I have been. Back, elbows, and hamstrings are killing me.

New to CF here, hadn't tried snatches until this morning. I discovered I don't have the shoulder flexibility to do even one with just the bar. Any suggestions for a stretching routine to reclaim that flexibility?

First time doing snatches. Will definitely need to work on this movement.

All sets @ 103lbs...followed by 5 sets of 10 overhead squats w/ 95lbs as I felt that I wimped out on the snatches. Obviously need to work on my core.

m/46/6'2"/205

89-111-111-122[F]-122-111-89-89, plus 1 Snatch Balance @ 89# to work on form.

CFWU- minus extensions
ran 1 mile
3x:
20 wallballs (lbs)
20 box jumps (6 high)
20 kb swings

10:37

Warmup

200m row
10 wall balls (@12#)
10 box jumps (20" box)
10 push press (@45#)

3x total, 6:43

115
115
115
115
135
135
135
its my first time doing these (akward motion)

I ran 400 meters between each rep also

Shelby
F/17/5'8"/140
60
70
75(f)
75(f)
75(PR)
80(f)
80(f)

Doug
M/16/5'11"/174
115
135
145(f)
145(f)
145(PR)
147.5(f)
147.5(PR)

Kevin
M/50/5'11"/170
95
100(f)
100
105
110(PR)
115(f)
115(PR)

Carole did squat cleans instead, because of hand issues.

95
95
105
115
125
135
140 (PR)

that copenhagen video was really cool. what was the weight on that one arm snatch?

snatch:85 x 1
snatch:105 x 1
snatch:125 x 1
snatch:125 x 1
snatch:125 x 1
snatch:135 x 1
cfwu as well

#36 It is Bodo in Norway. The city (you can see it in the background) is surrounded by big moutains.

www.crossfitbodo.no

75-95-105-110-115-120(PR)-120

Terrible form on the 120's.

65-75-85-95-105-115-125

Did the 300 workout in 25:05 with a couple of weight adjustments.

85, 90, 95, 95, 95, 95, 100

First:

4 rounds of:

Run 800m (done on treadmill...black ice outside)
25 1 pood KB swings
50 anchored abmat sit ups
20 underhand grip kipping chin ups

TIME: 30:49

THEN:

tried snatches for the first time since before shoulder surgery 10/20/09

35#, 40#, 40#, 45#, 45#, 50# power snatch, 50#
Bergerner's Oly-Lift Cert. in September has definitely helped with technique.

felt good to get a bar over my head again..we'll see how the shoulder likes it as the day goes on!

115#

m/45/175

100
105
115
120
125
130
135

CF Pleasanton (CA) noob here - On-Ramp class this morning.

200m run
15 air squats, 15 push-up, 15 body rows
12 air squats, 12 push-up, 12 body rows
9 air squats, 9 push-up, 9 body rows
200m run

17:43

Ok, I can't yet do snatches.
7x 32kg, after a few try-outs at 20kg, but very poor form: couldn't get down to the squat. Will practise.

115
115
115
115
135
135
135

it was my first time doing these..akward motion

i also ran 400M between each rep

WOD - 97/ 97/ 107(PR)/ 102/ 107/ 112(PR)/ 117(fail)

as rx'd 132

hard movement, poor shoulder flexibility and squat form (heels kept lifting)

m/37/300

m/33/6'4"/215

Not sure what the problem was this morning but could not receive the bar correctly in the bottom. Last week did 20 full snatch straight with 89# no problem, could barely do one today...

89
89
111 F (tossed it at the bottom)
111 F (as above)
89 F
89 F
89
89
89
89

struggled

95x1
115x1
135x1(previous pr)
145x1(new pr)
155(new pr)
155(fail)
155(pr!)

M/35/175

8min. run, 8min. bike, 8min. rower thingy (like a fake row machine, etc).

Snatch: 115-135-140-135-135-135-135 (form needs work)

#34: Kevin, as far as bowel upset... I've done paleo for about 3 years now, and had dairy at first when I did it, and discovered I had to cut that out as well. Once I did, my body liked me much better for it. Everything else in your diet looks good to me. Some nuts are very high in fiber, and if you had a lot of fiber in the fruit, that could be it too.... you eating legumes and nightshades too (beans and tomato/peppers)?

95,95,95,100,105,105,115
first time doing this lift. Need to continue to practice on form and technique.
Didn't fell that I got a lot of work out of this when I was done so decided to do 25 burpies, 150 flutter kicks, and some other core work.

m/26/6'1"/240

wu - run 1/2 mile

95
115
135
145
165
175 w/ OHS (PR on snatch and OHS)
185 (fail)
185 w/ OHS (bad form on snatch; press)

run 1 mile

#68: The weight on the one arm snatch is 50 kg in the copenhagen video.

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

(Was going pretty well, but we don't have any bumper plates. Failed on a consecutive 95lbs, ditched weight, saw about 15 people turn to look. Had to go conservative after that.)

Did some overhead squats afterwards:
115x4, 125x4, 135x4, 145x2

(Can't wait to get to a gym with bumper plates...)

115-125-135-145(F)-145(F)-135-140(PR)-145(F)

The 140 still felt fairly easy, so I tried for an 8th lift of 145 and still could not get it. It is all a technique thing, and my technique is not the best....LOL. I am working on it, though.

Did a quick workout afterwards:
3 Rounds of
farmers walk (2 pood and 1.5 pood KB's, one end of basketball court to other and back, alternate hands 2nd round, last round you switch hands at end of court.)
10 Ring Dips
10 Pull Ups

Guys looking for substitutes for weightlifting shoes. The next best option is the shoes you wear to work, aka formal shoes. It is going to look odd working out in office shoes, but the sole is hard, you even have a small heel which will serve the purpose.

Does anyone have any tips on how to do the pole? Any progression exercises? I'd like to do that by spring 2010!

M/26/140/5'11"

105
110
115
120
125
130(F)
130(F)
PR is 130. 130 got in my head will try again later today.

M/29/5'10"/165

135-145-155-165-175(F)-170-175(PR)

31/m/197

working through major hip soreness. power snatch is fine but full squats are painful. warmed up, then kept it light. reps as follows:

95 x5 OHS
95 x3 PS
95 x3 snatch
135 x1 snatch

lunges, pull-ups, shoulder press workout afterward.

#53 James and
#85 BillB

No legumes. I've read some scary things about them, so I've avoided them, plus I don't like beans of any kind, or peanuts. No peas, and the almonds and walnuts were a regular part of my diet pre-paleo. As was the dairy. I'll try to cut back on them and see what happens. Here's hoping it's just a 24-hour bug or something. Or maybe it was the tomatoes in the salad a couple days ago.

#48 Keven - my first thought was try gettin off the dairy for a tad and see if that helps. Being a Paleo girl myself, diary really irritates my tummy.

35,45,55,65,75,85,95lbs

need form work badly

3 rounds:
one snatches 50lbs
lunging step-ups 75lbs

I actually like this lift a lot. When I nail the weight, of course. Efficient.

72-82-92-102-112(PR)-122(f)-112

Female/25/5'7"/150

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

M/23/157/5'7"

105-115(F)-115-120-125(PR)-130(F)-130(F)

I need more reps at this before I go heavy, so I did Isabel scaled to 115, nice and slow, sets of 3, probably took around fifteen minutes.

Buy in: 3 rounds 50 single unders, 10 ghd, 10 be, 3 rounds max reps DUs (21, 23, 44), HSPU attempts, 1-arm db swings. OHS 3x3 at 95 lbs.

Cash out: SP 5x3 95-115-135-135-135; PP 5x3 135-155-165-165-165; FS 3x3 155-155-155. More jump rope work, about 10 minutes worth.

That video was absolutely amazing. Is Miko the fittest man in the world if he can't do that stuff?

M/34/165
Trying to work on form with these...
115/125/125/125/125/125/125

95/115/115/115/115/115

first timer with snatch and wanted to work on form.

100, 105, 110, 115f, 115f, 110f, 100

All power snatches. Did some warmups with real squat-snatches, but one of these days I've got to learn how to do Oly lifts. Congrats on the PRs Doug and Kevin C. Thanks for your positive influence Bingo.

Gorgeous photo, and fantastic video--the one-armed snatch and Turkish Get-up were extremely impressive. Apparently the proper phrase is "Dejligt jobb!"

btw: 155

125, 135, 140, 145, 145, 150, 155

115, 135, 145, 155, 165, 175(f), 175(f).

Still can't break 165, may have to try 170. Glad to see I actually have a "strength" of sorts in this exercise.

Snatch 1-1-1-1-1-1-1 reps
1.85lbs
2.95lbsF,F, got it
3.100lbs
4.105lbsF,F,F,
5.85lbs
6.85lbs
7.85lbs

f/40/174/5'11"

I LOVE having something to improve on. Snatches would be one of those things. I messed around in the garage for a while and the highest weight I managed to do in a full snatch was 60#. The main difficulty for me was getting to a full squat. I'm not the world's most flexible person (in fact, I'm not flexible at all) and it seems I have to have all the planets perfectly aligned if I wish to get into a full squat (hands very far apart, feet perfect width and the bar tossed to the perfect height). So.. I will presevere and soon I hope to have more than small coins on the end of the bar.

m/170

135
140
145
150f
145
150 PR
155f

135
155
165
165
165
170
175
185 (Failure)

Followed by Ab rollouts with clean push press
3 rounds of 10
Then played with Kettlebells.

Spent

M/44/178

5x5 95# Snatch Balance
3x3 95# Hang Squat Snatch
3-3-2-2-1-1 Power C&J 135#(3s), 155#(2s&1s)

5x
10 Burpees
400M Row
14:00

#105 mas

Thanks for the shout out. I was really pumped to get the PR. Once again, I needed a PR to keep up with you.

D
@ 25's
brought bumpers

75
95
115
125
130F
130PR
130F X 2
115
75 X 5 strict form, holding squat

115
125
135
145
155
165
165

Can go +10 lbs next time

Subbed Clean & Jerk 1-1-1-1-1-1-1

My snatch form needs improvement & I'm not comfortable going for high weight without some critique/instruction.

C&J:
135
155
165
175
185(PR)
195(f)
190(f)
155x3

Worked on technique. Started at 45# and proceeded up to 95#. Didn't proceed to next 5# increment until I landed 5 solid attempts in a row.

Love the snatch: no complaints seeing this WOD come up with greater frequency as I could use more practice "hitting the hole".

As Rx'd

135
135
135
155
135
135
135

Sick and not feelin it today

23 / M / 5'9" / 135lb

Deadlift 1-10-1-20-1-30
235-155-235-125(broken)-225-100(broken): 1075

These were more fun than the front squats since I didn't have to worry about my wrists snapping off...

Could have gone heavier on all the single lifts; 235lbs, my standing PR, felt pretty easy. This rep scheme works.

m/255/38

ran 2 miles on tredmill

not a very good lift for me, bad shoulder but gave it a shot
45/65/85/95/115/125/135 f

did some floor presses
95 lbs x 30
135 x 20
185 x 10

First time with snatch. I have done split legged though. I'm not fortunate enough to have a coach so I practiced beforehand and just went for it.
65
95
105
115
125
135
145f
145f so close!

full squat snatch

20-20-25-25-25-30-35 lbs

95 squat
115 squat
125 power
135 power
155 power
165 power
170(F)

#29

Thanks for the clarification! I thought I'd share this tutorial I found for anyone else interested in the technique:

http://www.beastskills.com/Flag.htm

Snatch:

95 x 1 x 2
115 x 1 x 2
135 x 1 x 3
140.5 x 0 x 3

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Handstand push ups against wall to 3” stack x 1,1,1,1,1
Snatch 45lbs x 5-5 65lbs x 5 75lbs x 3 85lbs x 2.

Snatch
95lbs x 1
100lbs x F-F-1
105lbs x F-1
110lbs x 1 power -F-F
95lbs x 1-F-1-1
3 minute per set
Foam roll after
Compared to 090929: same

2009-12-28: 95-150(pr), form felt beter no misses and stuck the landings
2009-09-29: 95 to 140, 145 f Need to work on form. Bar pulling me forward.

worked up to 140

113 x 5
Failed at 118.

I don't know what's wrong with me today.

135-145-150-155-165-175

got up to 125 lbs. (same as last time, tied pr)

M 6'0" 180lbs / 32yrs

Frustrated today.
135
145
150
155
Failed on 160
Failed on 160
155
155
135

Made up becnh press from other day:
245...185x10...225....135x20....205...135x30

First time maxing so had no clue where I would be but goal was 100#.

65-75-85(PR)-95(PR)-95-100(PR)-105(F)-100

Sharp pain in left hip prevented me from catching bar in full squat. Instead I caught in a power squat and lowered to full overhead squat, then stood

42(f), 42, 47(f), 47, 52, 57, 62(f)

26/m/5'11"/185
95-95-95-115-135-155(fff1)-165(fff)
sucked it up today
all squat snatches though until attempts at 165

95-95-115-135-145-155-165 (PR)

M/34/70/210

worked on form and drills up to 75kg today, then followed up with OHS

made up bp WOD, details there

snatch x 1:

095lbs
105lbs
115lbs, fail
115lbs
115lbs, fail
115lbs, fail
115lbs
125lbs, fail
125lbs, fail
120lbs, fail
120lbs
120lbs, fail
120lbs, fail
120lbs

120lbs 12/28/2009
115lbs 09/28/2009

Snatch Max for 175
Gotta work on my form though.

Warmed that up with
10 pullups
20 pushups
5 Burpees
20m high knee run
20m side step
20m butt kicks
Three 100m sprints

Followed the WOD with some core work including:
Windshield Wipers
Handstand on the dip bars
Weighted Back Extensions
Hanging Leg Raises in pull up position

CROSS FIT INSPIRES.
Thank you for letting us brag too!

Comando

45, 95, 115, 135, 155, 155, 155

I did the snatch balance by mistake. I could have gone more, but you know how freaked out they get at the globo gym when you drop weights! Not to menion that they don't have bumper plates! Uhg!

Warm up 3 rounds:
Samson stretch
10 overhead squats
10 GHD situps
10 back ext
10 pullups
10 dips
10 TGU's (25 lb kettle bell)
10 DU's
500 meter row

34/M/6'00/195

1 x 115
1 x 135
1 x 145 (power snatch)
0 x 155f
0 x 145f (split snatch attempt)
1 x 145 (power snatch)
1 x 145

38M/5'10"/171#

W/U: 250m erg row (0:45); 17 ROM exercises; jump rope, 100 single-unders + 50 double-unders; (GHDSU, hip ext., AbMat sit-ups, kipping pull-ups, push-ups, 45# OHS), 1x15; BWU, 1x3; snatch, 6x3: 65-75-85-95-105-115.

As Rx: 135-135-140-45-45-45-45.

C/D: pistols, 1x5 (each leg); 50 air squats to 11-inch box (0:40).

Off PR at 140 by 5#. Pulled something in my left shoulder on an attempt at a second 140. Too much pain to continue w/any significant weight. In fact, even moving my arms doing the air squats during the cool-down hurt. So I just called it a night. I think the injury was caused by being too cautious b/c I don't have bumpers. Aside from that one rep, I was very pleased with the progress made on my snatch form tonight.

155-165-175-185(F)-185(PR)-195(PR)-200(F)

Felt good to PR after the Christmas break.

AM surf in DOH conditions

Afternoon: snatch singles after a partial BWU
85,85f,85,85,40kg(f),40kg,40kg(f)

After three years crossfitting I can finally do squat snatch (my problem is strength and flexibility in my shoulders as well as a little arthritis in one hip). Might as well start logging a pr for snatch at 40kg. Woo hoo!

Also did a bunch of power snatches at 50kg.

OHS 5-5-5-5-5 (165-165-155-155-135)
PC 3-3-3-3-3 (185-190-195-200-205)

M/25/151#/5'7"

No access to weights. Instead did:

For Time:
150 squats
Run 800m
150 squats

Time: 13:25

First time snatching
maxed at 75
epic fail at 80

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

barely got 165 did not go up.

34 yom 225 bwt
cfwux3rdsx11reps

wod
power snatch
125/135/145/155/165/170/180(failed at 3 different attempts)

New guys to Crossfit. Didn't want to hurt 'em.

Cindy
15 Rounds

3 mile run
21:50
then WOD
115
115
115
115
125
125
125

95-115-135-145-155-160-165

I actually did about 20 sets. I was going for 170, but someone saw me doing snatches, reminisced about the "days" when he did them. I cooled down too much

21/m/155/5'8

poor form
did 7 at 95
last two added 2 overhead squats

First time doing this exercise. I could gone harder but was a little paranoid about getting injured.

75,85,95,105,115,125,125

70,75,80,85,90,95,100

595 total
previous 560

M/5-11/200
135
155
165
175 failed
165
165
165
165

Snatch:
45
65
95
115
135
145
150(f)

PC 135
Too many reps with my Kettlebell sub yesterday
m/52/218

35yom / 206lbs

Snatch 1-1-1-1-1-1-1

45
65
85
85
85
85
85

This was my first snatch for max weight, so I took it easy. I had some issues with the placement of the weight above my head. My arms tended to bend. Also, my feet landed a little farther apart than proper. It was hard not to roll onto the balls of my feet. Better next time, for sure.

worked up to 80#, need more practice...
post: chest to bar pull up, ring dip, hspu and k2e practice

TM - 223
(M/24/165lbs - 5'7") Krak

135 x 1
145 x 1
155 x 1
165 x 1
175 x 1(f)
135 x 1
145 x 1

was able to get 175 a month ago... don't know what I did today.

m/57/5'10"/220
cfwu 2rds
95-105-135-135-135-135-135

1st time doing 1 rep snatch max
not receiving bar low enough in squat position
trouble having arms completely extended when receiving bar

85, 95, 100, 105, 110, 115, 120

M/52/6'/200

New to Crossfit. Just teaching myself how to do the snatch from the videos.

70
90
90
90
100
120 messed up
100
100

"Ja, vi elsker dette landet, som det stiger frem..."

Me: 43yo/M/5'10"/184lbs/14%BF (yuck)

Warm Up: Greg A's stretching routine + Bergener Warm up x 3 and some squat cleans

WOD: Badger

95lb full squat cleans: I broke these into 10-7-7-6 on the first round and 5-5-5-5-5-5 on the second and third rounds. These were not funny after awhile.

30 Pull-ups: My hands are chewed up right now so I had to do all three rounds using the three fingers on each hand to hold myself on the bar. The rep scheme was 5-5-5-5-5-5 on all rounds.

800 meter runs: pretty slow.... nuff said

Cool down: Trained clients for the next four hours

Man, doing all of the named workouts in order with the 3 on 1 off training scheme is going to be a challenge....

Have Fun, Train Hard,

Billy

155, 165(F), 165(F), 155, 155, 160, 165. Also made up yesterdays WOD but have a busted rower so did 20 minutes, no idea how far.

Not sure on form; next time I'll record it if I can. Felt pretty decent on the lighter weights as far as dropping under the bar went.

Didn't really do 1x7... started low and worked on form then did singles up to 130. Failed twice @ 130 and got it the 3rd try with pretty crappy form.

Then worked my way back down to 95 and did a few for form practice.

as rx'd: 65-75-85-85-95-115-135

compare last known: 135 (1rm)

CFWU3
BWU at 45,65
Snatch
95x3,115x3 for WU

125-125-125-135-135-135-135
A few fails in there too on the 135's but didn't count them.

65-75-95-105-115-120-125(f)
first real attempt at snatches

m36/175/5'8

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

m 26/185#

95-115-125-135-145-150(PR)-155(f)-155(f)-150

MGySgt. USMC M/48/6'2"/210

Need more time on mechanics

45 x 10
65 x 6
75 x 6
85 x 6
95 x 6
105 x 4
115 x 5
125 x 4
135 x 2

I really need more time on mechanics

Thanks Coach

OooRahh CrossFit

45x10, 80x4, 90, 100, 110, 120, 130, 130

120 and 130 I had to press it up. Couldn't get low enough to catch it.

Wow, another humbling experience.

At least had someone to show me the proper form and had a good warm-up doing form drills first.

1 x 50kg
1 x 55kg
1 x 60kg
1 x 60kg
1 x 60kg
1 x 60kg
1 x 60kg
1 x 60kg
2 x 50kg concentrate on form
2 x 50kg concentrate on form

Good workout.

m/29/155/5'8"

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

95-95-95-115-95-95-95
Felt like *(&-have a cold.
Will be back to 135 soon.

95-95-115-115-135-135-155

m/31/210
95
105
115
125
135(f)
125
125
This is the hardest lift for me as far as form.

OHS 105# 14,14,10,8,9
pullups

keep practicing snatch with 65#

M/42/5'11"/175

95
105
110(f)
110(f)
95
95
95
95

Working on form

m/41/6'0"/192

7x 95

Still working on form.

Maxed at 135.

Better form than last time, but definitely needs work. Still not getting it into a fluid motion.

One day late
115/120/135 fx3/115
Shoulders felt better today but form was bad. Staying too far forward again.

Did OHS with 115 to try and loosen up shoulders.

115
125
135
135
145
135
135

First shoulder work since tendonitis...feel a little sore but not too bad

M/32/6'3"/203

135-145(PR)-155(PR)-165(F)-165(F)-155-135-135

So frustrating to miss like that!

Bah - terrible form and a relatively weak shoulder..for now..

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

Just couldnt get that triple extension explosion timed right.

Will keep plugging away

135 x 7

Learning to snatch properly.

sore neck, lower back (from dls last night) and shoulder (from bench the other day):
28 kg * 3
38 * 1
48 * 1 (poor form)
38 * 1
40.5 * 1
43 * 1
45.5 * 1
48 * 1 (f) halfway up
PR 48 (shite form) / 105 lbs
Hang power snatches - back way to sore to stuff around on the ground.

CFWUx2
OHS 45x10, 95x5
Snatch drops with 95

96
116
136
146 (ff)
146 (ff)
146 (f, then got it finally - PR)
156 (ff)
151 (f, then got it - PR)

PR by 10#, though I took 8 sets to get there. Very frustrating with repeated fails at 146 - most likely mental - bar was overhead most times, but I was having trouble controlling it (sometimes too far forward, sometimes too far back). 156 just felt too heavy today.

Cash-out: 100 DUs for time - 1:56 (PR by 6s).

Warmed up with barbell and then 65# barbell.

As Rx'd: 95/95/105/115/115/115/115

Form is finally getting squared away. Always amazes me how much easier the weight goes up with proper form.

Semper Fi.

95
115
135
145
155 f
150
155 f

First time doing the snatch.

Kept it light to really focus on form

95
115
115- poor form
115
115
115
95
Finished with 95 X3

65
85
105
115
135
135
145

Not pretty with the form. Really need to work on flexibility to get these better.

M/49/153/1-1-06

From the archives, combining ystd and today:

3 RFT
Row 1000M
21 HP Snatch (45#)

22:33

20 min cardio then wod as rx'd

85x1 (bad form)
65x1 (good form but too light)
65x1 (")
75x1 (good form; weight felt good)
75x1 (")
75x1 (")
75x1 (")

* will keep the weight low until I get the form down

finished up the workout w/ 5K row on Concept2

First of all, I love this exercise. Second of all, I need a ton of work at it. Therefore, love this WOD.

45
45
65
65
75
75
85 loose at the bottom and bailed

Had fun.

135, 175, 185, 195, 200 X, 185, 185

M/33/5'11/180

Did seven sets of 3 and followed each with 200M run.

Set:
1 - 75
2 - 75
3 - 95
4 - 115(F), 115, 115
5 - 125(F), 125(PR), 125(F)
6 - 95
7 - 95

M/63/198-Snatch 1-1-1-1-1-1-1 reps
89-111-111-111-111-116 (weak pull)- 116 (not pretty, but up!)PR!

ugly...shoulders still tight from bp a couple days ago

95
95
105 pr
105
95f
95f

33/m/6'2"/206

Warm up - 1000m row, Burg WU x 2, Snatch 65x3,95x3,115x2

Snatch
135
145
155
165f
165f
165 (5lb below pr)
165f
155

then

5K row - 17:46.4, damper 6

Phil 4:13

Max snatches are almost impossible--and certainly inadvisable--without bumper plates.

130, 135, 135, 140, 145(f), 145(f), 145(f)

Compare to:
09029 - 105, 115, 125, 130, 135, 140, 145
080624 - 95, 105, 110, 115, 125, 135(f), 135(f)
080124: 7 x 1 x 100lbs.

CFWUx3x15

worked up to 95#, not great form, snatch needs some coaching

45/65/95/115/125x/125/125. PR.

Technique was poor.

F/21/5'6"/147

Rough go of it today - I really wore myself out with all of the failures at 85. I just couldn't convince myself to go under the bar that quickly knowing that I'd get nasty stares if I had to bail.

65, 75, 80, 85(f), 85(f), 85(f), 65

24/m/170lbs/70"

95lbs
115
135
135
135
135
135

M/29/145lb/66"

Made up this WOD today. Only went up to 115lbs. I am blown out from jet lag and wasn't feeling very good about my form. I don't do snatches very often, so this was a nice change none the less.

Did Snatch the the next day before 5k row. Details there (091229).

CFWU x 3 - back x

in a hotel with no bar so i changed up the wod a bit...

5 rounds for time of
32kg dumbbell snatch x 12
run 400m

ouch

95
105
115
125 (F)
Ran out of time.

Vaughn 43/M/165/5'8"

Snatches:

All seven reps at 95lbs. Trying to get the movement down. It is just weird! I've had tremendous luck recently with a warmup routine of 10 reps of 10 basic CF exercises. It has improved my WODs considerably.

43/M/185/6'

Decided to have some humble pie and do this correctly rather than post better numbers.

65,85,105,105,105,90,90

115
135
145
155
165
170
175(F)

115
135
155
165
170
175f
170

M/32/175/68"
Went conservative to focus on form...

95
105
115
125
135
145 F -wasn't aggressive enough; didn't drop under fast enough
145

95
95
105
105
115
115
125

30/m/71"/185#/Camp Taji, Iraq

Felt awful today. Anyway...

CFWU x3
95
115
135 sloppy
135 solid
155 sloppy
155 catch failed forward
155 not deep enough on catch
155 solid (PR)

BWU x 3

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

55-65-75-85-85-85-95

Very poor form. Need practice!

just the bar, one every 15 sec for 10 min

Haven't come right with snatches so did sets of OHS and snatch balances with 30-40Kg and then full snatches with 20Kg bar.

Ended with 3x 500m row and 50 PUs.

35/m/175

135,135,140,145,150,135,135

First time doing barbell snatches.

95lb from the knee
95lb from the floor
115lb from the knee
115lb from the floor
135lb from the knee
135lb from the knee
135lb from the floor

45lb x 5 reps from the floor, better form.

terrible at snatches, so worked on technique with hang power snatches.

45x3
75x3
95x3
105x3
105x3

26/m/200

Humberto

100#

Karla
42#

Catch up:

135-135-140-145-145-150-150

Prev:
115-135-135-135-135-145-145

only second time doing Snatch and my technique is shocking so these are power snatch numbers

1x45kg
1x50kg
1x52.5kg
1x55kg
1x57.5kg - PR
1x60kg - fail

can definitely get the 60 but lost it mentally.

finished off with a set of 5 60kg clean and jerk

160
165
170
175 PR
180 F
180 F
175

1-95
2-115
3-135
4-155(f)
5-155(f)
6-155(f)
7-155 caught about forehead level and push pressed up overhead.

Then worked on Snatch form 10x135 resting each rep.
Then 135 clean and jerk to overhead sqaut x 10 resting each rep.
Jogged 2 miles 20min.

50 sits
30back ext
OHS - 95#x10

snatch
115.135badform.135.135bail.135bad form.115.115

This bail wasnt as bad as the last time haha.

HPC - 135 x 10. 185 x 1.205 x 1 fail.
SP - 135x10.135x5

M/33/160 6'1

practiced at 105

95
105
110
115
120
125
130
terrible form

Peaked @ 155; under 160 2x but cld not 'catch' it. Made up row WOD, details there

had a hard time doing full snatch,

did Power Snatch:
135
155
155
165 (f) [turned into a clean and jerk]
155
160
160

went light to work on form

95
95
100
100
105
105
105

did some snatch pulls and snatch high pulls before and after w.o.d.

M/44/6'0"/175
25/45/65/75/85/105/115
10lbs PB

OHS
1-1-1-1-1-1-1

65
95
135
155
165
175
185 PR

Unbelievably good video from Copenhagen. Can't stop watching it - brilliant !

first timer

80
85
90
100
115
125

snatch is my fave O lift

65/75/85/95/100/100/100

155-165-175-180-185-190(PR)-195(f)

65
75
85
95
105
115
135 (pr) not as smooth as i wanted!!!

105
115
125
135
145 (fail)
145 (fail)
150 (pr)

20/m/5'11"/167

did after the second 5k row workout
65,95,115,115,115

65
95
115
125
135
145 (F)
145
155 (PR)

First time doing this WOD. A very difficult Olympic lift! Just looking at the "Mike Burgener on the Snatch" clip on 090929 has given me a better idea on what to focus on next time.

65
75
85
95
105
115
125

the exercise 3-3-3-3-3-3-3-3
85
95
95
105
105
115
115

45/m/165

135
140
145
150
135
135
135

hungover, however only five from previous PR

135
135
145
155
165
175 f
175 pr

111, 121, 131, 141 (out of time)
Power snatches

M/20/5'10/136

no barbells so did 1 armed dumbbell power snatches instead. Did both left and right handed.

88
97
106
114
123
132-f
88

Long warm up working technique. Still not comfortable with full snatch so sub'd PS.
125x7, failed at 145 and 135

CFWU
just concentrated on improving my form and not on increasing weight
95/1; then six sets of one at 100
M/49/193#/72"

95, 115, 135, 155, 165, 175(f)

30# PR

95, 100, 105(f), 105(f), 95, 100, 100, 100, 100

CrossFit warmup followed by 1 x 7 snatch

wu 88 x 5
1. 110 x 3
2. 132
3. 132
4. 132
5. 132
6. 132
7. 110 x 3
wd 88 x 5

followed by 3 sets of max rep handstand push ups, stretching and balance work.

3*10 of 75,95,105 to get technique back

Working on snatch:
practice with bar 50 reps
few with 65lbs

65-115-120-125-130-135-140
better form towards the end.

CFWUx3

Press:105x5,125x3,145x3,175x1,185x1
Snatch:95x3,115x3,135,155,165,175,180,185F,F,185
C&Jx3:135,145,155,165,175

later,
b
m/33/5'8-1/2"/167

m/36/5'9/176
CFWU-3. Reg. Superman. Burgener. DU.
95,105,110,115,120,130,135
Used phone to video lifts. Tech decent. Decent job pulling under bar. Need to jump a lot more on heavier weights instead of just shifting feet out.
9/29/09: 95,105,115,120,125,130

as rx'd:

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

Tweaked my shoulder. Maybe my grip is too wide. Worked on my form.

95
65
65
65
95
65x5
65x5
65x5

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

75-85-95-105-115X-105-110-115X-105

Compare to 090929

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

M/32/5'9"/152

105
115
115
Fail @ 125
120
Fail @ 125
Fail @ 120

Bergener WU

115
125
135
145 (2 times first attempt got it but shoulders weren't too active,
so repeated)
140 (dropped because of difficulty w/ 145)
150 (f attempted twice)
145

45
45
45
45
55
65
75

*I am just learning the snatch.

As Rx'd

95
115
135
135
135
135
135

23.m.139.65"

as rx'd
115, 115, 115, 115, 115, 115, 115

Last Time:
135, 135, 135, 135, 135, 135, 135(PR)

95/105/105/115/115/115/115
did this right after 5k row though (bad idea)
M/35/195/6'-1"

Just did a bunch of reps with 135#

95
105
115
115
120
120
120 (PR)

made up on Jan 9/10 along with power cleans and Fran.

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

5lbs off last time, flu knocked the crap out of me!

29/m/185

95
105
115
125
125
135
145

feet got wider as the weight got heavier; 145# was relatively ugly but still much improved from previous SN form.

Next time try 95#, 115#, 135# for first three sets and work up from there

65x3,75,95,115,125f,125f,120(pr)

age 20 bw 170

done at BMW
did 5-3-3-2-1-1-1 full snatch

ended up working my way up to 145 before barely failing on 150

felt really good. Jarrod helped with form a lot. transition was really good, just gotta remember to fire the hips and get fully extended every time. still very pleased with results

warm-up w/ 65#
75/75-f/75/80/85/85-f/85
practiced form w/ 85# confidently

34 yom

75
95
95
95
115
115
125
I suck at these.

Then we did tabata squats. Got 118. PR is 120

44 yom 202 lbs.

1 mile run wu

75
95
95
95
115
115
125

Then we did tabata squats. Got 134. PR

Did 50 cleans at 225lbs for time
11:30

65
95
95
115
135
135
135
The last sets felt good and could have gone up but have hand injury.

WOD Snatch 1-1-1-1-1-1-1

52.5kg-52.5kg-53kg-54kg-55kg-55kg-57.5kg

multiple misses at 60.5kg,so close,but shoulders just too tight to get under,bar goin up easy enough,will get it again soon !

115
135
145
155
165
175
175

125
125
135
135
145
145
165
165
175
185

http://www.extremepullups.com

155, 165, 170, 175, 180, 185(f), 185(f)

(PR: 185)

95# hang snatch and hang power snatch