March 25, 2010
Snatch 1-1-1-1-1-1-1 reps
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US Marines / NHB CrossFit
"The Women's Workout," Part 3 of the SLC Ding series, a CrossFit Journal preview video [wmv] [mov]
Day 1 Highlights from the 2010 CrossFit Games Mountain Sectionals - video [wmv] [mov]
The Story of Furious Pete
"You cannot hope to build a better world without improving individuals."
Posted by lauren at March 25, 2010 5:00 PM
- Marie Curie, Polish-French physicist (1867-1934)
#6 it is a i rep max, slow down dog :)
3....2....1 slow down!
seems easy im sure its not, plz explain this to a guy who is on his 4th day of crossfit? ty =)
@ gary spencer
Haha I know I've been crossfitting for a year and half, I'm just pumped!
Furious Pete? I know him!
Wow! Furious Pete can eat!
New Guy, this is a one rep max work out, meaning that with each rep (1) you work towards your one rep max.
Question for everyone else, is it a good idea for someone who has never snatched to attempt this? What should I sub in place of it? Dumbbell snatches??
YESS Furiouss Petee!! He goes to XF Mississauga!!
That was a bada$$ video of the Mountain Sectionals!
awesome video from MTN sectionals, great event put on by matt and cherie chan of crossfit verve. thank you guys so much!!!!
WHOA!!!! Jordan, that was rad - I can't wait to see day 2.
Much love to the Mtn Sectionals.
Amazing video, amazing event.
if you have never snatched before I would use this opportunity to work on technique using a lighter weight and wait for this one to come around again.
Jordan and Paula - the vid is amazing! Big props - CC
F'n sweet video with a solid track. I threw up in my mouth a little watching folks snatch that much.
I can't wait to do this one back in Iraq!
Got some back squats in today
200 Double Unders in 1:58 :D
Still working on triple unders =-\ about 8 in a row now
Sweet video...Jordan's getting good.
Probably the best sectional video i've seen yet! Awesome job!
Mtn sectional video: one of THE most motivating, well put together videos ever posted!!
Awesome Video!!! Kevin Ogar.... You ROCK! I can't wait to see you at Regionals!!!
Props go out to Matt and Cherie! Great job. Wish I were there to watch?
YEAHH!! Amazing video guys! That sh@t gets my blood movin!!!!
Semper fi and looks good havnt maxed snatch in a while
Laid off for a few weeks to recover from an injury. Today was my first day back.
145 (not pretty)
Having trouble getting my legs to drop into the OH squat position as the bar comes up. Looks more like a power snatch. I suspect I could do a few more pounds if I could coordinate my upper body with my lower.
That is one of the best highlight videos so far.
Super sweet Mtn Sectionals Vid! So lucky to train with Matt and Cherie! They totally rock. The weekend was sick.
Ok, seven 1-rep maxes, thats barely a workout. i hate it when days like this comes, especially after a rest day.
Work the progressions to the snatch. Learn the Bergener Warm-Up and practice the progressions to the full snatch. Learn the high hang snatch, the hang snatch, the power snatch and then the full snatch. A lot of new athletes use days like this to just practice a movement. For now don't over do it, the exercises and demos is a great place to look and I definately recommend the CrossFit Journal. Good LUCK!!!
Jay #9 - I would suggest practising the snatch with a light amount of weight, start with an empty bar if you have to.
The first time I snatched was with 26kg, once I got warmed up into the movement it was great!
Chris #29 - If you want to do more, then do more. Nobody's forcing you to do ONLY what the mainsite WOD prescribes. Don't forget to do your warmup beforehand, if you're doing the official Crossfit warmup it incorporates a total of up to 45 each of pullups, OH squats, dips and situps.
The whole purpose in these 1 rep max days though is to tax your muscles and nervous system to push your maximum weights for these movements. If you're not struggling then you're not pushing hard enough. If it weren't for days like this, my Power Clean would still be at 56kg - it's gone up to 71kg in the space of 3 months :)
That video was great! Made me want to go tear up a wod right now!
Jordan- SICK video bro!!! I am glad you didnt get any footage of me puking on the run tho- that would have been embarassing!
Every day (or thereabouts*) I CrossFit during my lunch-break, and feel run over a bit during the day, feel better by the time I'm heading home, and start feeling sore and tired later in the evening. but then I watch the videos posted with the next day's WoD, and I *always* feel like I could do it all over again RIGHT NOW. It's not just the results I'm seeing (down 5-10 pounds, increased muscle, increased strength, slowly increasing metcon fitness, etc.), its the awesome community that keeps me here. I just want to thank Coach, the HQ team, and every single athlete who's ever posted or been in any of the videos, even in the background. You're all the reason this thing is so freaking amazing and inspiring.
Belated scores from the past few days (been mashing up the last cycle as needed):
Monday: Deadlifts and Double-Unders
Set a PR trying out the 275# on the DL, but dropped it to 245# for the remaining 29 lifts. In retrospect, a very good choice. Untimed, but stormed through it. After the first 10 of the second round, subbed tuck jumps for the DUs, since I couldn't get them to chain at all, and was spending too much time starting and stopping. The tuck jumps were an amazing sub...Lungs (and legs) of FIRE!
Tuesday: Rowing and One-armed dumbbell squat snatches. Rowed as Rx'ed, scaled weight to 30#, to focus on squat snatch form. Should have kept it at 40#. About 13 minutes of agony, but made it.
Today: Triplet (Pull-ups, GHD Sit-ups, 30" Box Jumps). Didn't think I could do the box jump, proved myself wrong, then hammered it home for another 54 reps. About 18m all told, with the pull-ups still being the hold-up. Worst "gravitron" rip-off on earth makes any body swing result in bruised knees, nuts, or hips, so spend more time being careful than powerful. Ugh. All bodyweight, which compared to when I started is a VERY AWESOME thing. ;)
Might do snatches tomorrow...just to keep it moving. At the very least, need some active rest to keep my legs and knees from completely locking up on me! ;)
(*seriously, NOT every day... more like 3-4 weekdays, weekends almost always off, but still...it feels like everyday! especially compared to my old 'bodybuilding' M-W-F routine of old.)
Does anyone know the name of the video in the mtn sectionals video?
Crossfit Sri Ram Ashram, India
115-120-125-135pr-115-115 I may have over warmed up because I was very smoked by 135 so I finished off at 115. Over all a very good work out but fell short of my goal. I have been snatching that long and really developed my clean before I developed my snatch, oh well, I'm ready to snatch!
new to this exercise
i suspect it was a bit more of a clean and jerk then a snatch!
135lbs-1 rep-7 sets
Mtn Sectional vid was great! I seriously had goosebumps! With the video slowed down like that you were really able to see the great efforts every athlete put into the comp! Nice job everyone, and good luck to those moving on to regionals!
Snatch 1-1-1-1-1-1-1 reps
Muscle snatch- 35 kgs
Snatch Pull- 90 kg
Overhead Squats 94kg
Form needs work, squat wasn't deep as it should've been
WU:PU OHS PushU
J: Progression technique
C: Progression technique
stopped after this because I tweaked my back. Did not want to risk getting hurt.
To all those saying they have have difficulty performing the snatch, please get to your local weightlifting club and get some coaching. There is a great learning curve with this movement, and a GOOD coach can lessen that curve for you. Don't just depend on clips and movies to teach it to you, get some real coaching from experts. Weightlifting clubs are generally accepting of people wanting to learn the lifts and more than happy to help...thanks.
Still new to the scene, got some coaching today which was good, hopefully improve the technique more, get a good snatch out
Not confident in my snatch form yet. Did sets with light-mid weight instead.
Just had surgery to repair a hernia yesterday so I will be out for a while. In the mean time I will be testing out the Zone diet. Any suggestions?
damn that was a sick video...
I keep trying to muscle it up...don't really squat underneath it properly. Same with cleans. Need to work on that.
form still has alot to be desired
side to side pullups
prone pulldown curls 50lbs
ugly, ugly, ugly - did not load up, and really tried to work on form. caught 115 in pretty good OHS with arms locked. 135 is a different story, can catch with arms locked, but not quite in full squat and was on my toes.
awesome video! great production quality
Amazing video! Very motivating
What song is that? It's awesome!
bodyweight = 185
Cool'd down with Diane rx'd - 3:33
Good start to the day!
1st time with a snatch workout.
95, 105, 115, 125, 135, 145, 145
Used the Burgener warm-up, but I still need more form work, because I tend to muscle-snatch.
US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska
Priest, Anglican Church in North America
Still don't feel comfortable with these going heavy. Sub'd
45# x 7
65# x 7
85# x 7
105# x 7
115# x 7
Need to work on getting deeper with the catch and comfortable with the balance and shoulder stability.
Jordan that was one of the best highlight videos I've seen...made me want to go eat raw meat and smash stuff!
so what exactly was the workout for the mountain sectionals? anybody? anybody?
I'm brand new to crossfit, just started this week. I'm a rugby player and we just entered the off season and I'm competing for a starting spot for next season. I'm going to try doing WOD for the next five months. Anyone know of good workouts to do in addition to the WOD for speed and agility?
I started at 95 and when I progressed to 105 I kept losing my balance, dumping weight and falling. Wondering what I was doing wrong (after repeated failed attempts) I watched the video again and realized I was on my toes.
1st attempt after that; good. 105 right after; good. Did a 2nd 105 and it was good but after that (and the previous 15+ rounds) I was done. I must work on form here!
Full squat snatch. Wow, when it works, it is so easy, When it doesn't, it is so ugly. All about technique.
Made up the c2b/box jump/ghd WOD yesterday, in 13:48, with a 24" box. So, today taking her rest day.
Tried not to press any out, caught too wide most times
worked FORM, FORM, FORM!!!!
65, 75x2, 80, 85x2, 90 all were full squat.
First time in a year that 1. snatch work did not hurt shoulder and 2. I did 3 rounds of ring dips in my warm up and 2 of the rounds were done with no band help!
It's all about the comeback.
#64 ZZrugby, take a look at Crossfit Football (American, of course). I think that a majority of the movements and exercises will crossover nicely to rugby. When you look at today's don't think that that's all there is. Look back several days, there are some serious a55 kickers out there. Best of luck with the starting position.
115-125-135-145-155(old PR)-165(f)-160(new PR)
Kinda pissed because I think if I didn't jump straight to 165, I could've gotten it on the 7th rep. But oh well, hard to complain on a PR day!
first time I busted my lip with the PVC...
M/28/5'10/167 CFWU x's 3
Subbed for single arm squat snatch.
A trainer at globo pointed out poor form on the 80-85 i wasn't exploding up far enough. Tried again with a lower weight and it was def a big difference. Can't wait to do these again.
I've never really did snatches or cleans and such and don't have much confidence using the bar with these. Also struggle with form. I really want to join an affiliate but my schedule doesn't really mesh with classes (yet) at Crossfit montclair. I'm either in school or sleeping (work midnights) and barely get any of that. I would really like to be coached properly in these lifts so hopefully in the near future i can join CFM.
@ #63: Tardy there were two wods on Sat as follows:
21 kb swings (32kilo for guys, not sure what girls was)
12 mins to get a 1rep max snatch, and as many muscle ups as you can. *each muscle up adds 2lbs to your max snatch.
My snatch tech needs work. I think its time to work on this more often now that I pretty much got DUs in th bag.
Shoulder can't handle the wide snatch grip, so subbed clean and jerk.
155(2) 165 175 185 195(shaky) 200f 175. I believe the 195 ties pr.
Worked on snatch form, since the last time I tried snatches was pretty ugly. I felt better about doing them this time around!
"Illegitimi non carborundum"
used 15lb bar and worked on squat snatch form 50 reps,
10 reps with 45lb bar
worked on ring dips afterwards
135 (old PR)
155 (New PR)
Snatch 1-1-1-1-1-1-1 reps
3.115lbs F, got it
4.120lbs F,F,F, got it
6.130lbs got it first try
7.135lbs F,F,F,got it
Last time max was 100lbs
I don't usually go past 3 attempts and count it, I usually call fail and drop weight. I guess I cheated today. I don't care.
I was determined to get this right. I'd miss and pray like a mad man for skill and strenth. I knew the weight wasn't to much, but it was all skill. I have OHS more this,this weight is not to heavy for me. It was all skill. I had to convince myself of that fact.
So I was determined to fight through doubt and keep going and figure out form. Good day.
First time doing snatch, and I felt awkward. Definitely need more work. Warmed up with 45 and 95.
4. 155 (fail)
6. 155 (fail)
I did the two extra because I failed at 155 and just ended up doing a clean... At my crappy gym there are no 2 1/2 lb. plates and all the 5 lb. plates were in use, so that's why I jumped to 155.. Probably a little over ambitious. Oh well, definitely need to do more work on form. Finished off with 2 mile bike and a good stretch... I'm new to this but love it already
135... realized all had bad form except the first
Certainly need to work on my form.
Also did Tuesday's WOD following today's.
great video. Watching people fail in slo-mo is beautiful...and encouraging :-) Really gives a feel for how hard they are working.
there isn't any place in 24 hour fitness to do this where I have enough room to drop the weight when I fail, anyone got any way around this?
-9 kipping pullups
-8 body weight dips
-added 15 handstands to each round
ONG! My .02 seconds of fame. That was me at 1:26 getting my first ever muscle-up at 39 years old! (Or maybe failing to get my third mu.) A bunch of women got their first muscle-up there, it was so exciting. I loved the way they designed the WODs so that most people could do them without scaling, and yet the firebreathers could really stand out and shine.
That was an awesome video, with great music, and I loved the slow-mo. The event was great - it was fun and it seemed to go very smoothly.
WOD #1: "Row/Swing/Run"
Three rounds for time of:
21 Kettlebell swings, 32kg/20kg
WOD #2: "Snatch/Muscle-up"
In 12 minutes, reach a 1 rep max snatch
Add 2# bonus for each muscle-up completed in that time
Scoring will utilize the same template as the 2009 CrossFit Games in Aromas, CA.
Mountain Sectional Final WOD
As many rounds as possible in 10 minutes of:
6 Squat cleans, 135#/95#
9 Chest to bar pull-ups
12 Box jumps, 24"/20"
156- got on last attempt
2010-03-26: 90,112,134,144,149,154,159(pr). 154 not clean did not stick landing. 159 stuck landing and felt great. Best round of snatches since starting CF.
2009-12-28: 95-150(pr),form way better,no misses/ stuck landings.
2009-09-29: 95- 140, 145 f Need work on form. Bar pulling me forward.
2010-03-26: 90,112,134,144,149,154,159(pr). 154 not clean did not stick landing.159 stuck landing and felt great. Best snatches since starting CF.
2009-12-28: 95-150(pr),form way better/no misses/stuck landings.
2009-09-29: 95- 140, 145 f Need work on form. Bar pulling me forward.
Snatch is a weak part of my game so I was stoked to see it up for today. Anyhooo, I went a bit light so I could work technique.
145 (it went up too fast and I dropped it) F
I really suck at these. It didn´t help much that I fell on my ass half killing myself with embarassment on the fifth set. Well, anywho: 20-22-22-25-27 (superfail)-27-25
SADLY MY MAX WAS 145 LBS. POOR FORM DOES HURT QUITE A BIT.
FOLLOWED UP WITH A NICE ROUND OF FOUR EXERCISES TO GET MY CARDIO RUNING.
UNEVEN PUSH UPS
70 LB SQUAT THRUSTS
OVERALL IT WAS A REALLY GOOD DAY.
Never done snatch other than for warm-up with 95lbs. Form needs some more work.
new to max snatches - as with everyone else, need to improve form - the greatest thing is squating underneath the bar.
145(almost but fail)
135 (pretty much stood up with that one - not too pretty)
85 - power
115 - power
125 (F) - power
125 (F) - power
125 - power
85 squat snatch
85 squat snatch
Ugh. 95-115-115-95. At that point I realized I was splaying my feet way apart on the landing rather than dropping into squat position. Went down to 65, then 75 doing triples from the high hang to work on landing properly.
Buy in: Dead lift speed reps, then 3-3-max reps at 275-315-355(got 7). 10 du's between sets.
Cash out: attempted Tabata DU's, got 4 rounds.
Loved the womens w/o video...chicks rule!
plus 145 OVHD Squat pr
I know I've been MIA lately- I've been doing the WODs, just been too busy to post! If I could remember better, I would post times, but alas, my memory sucks.
Excited to see these come up today. I've been working FORM-FORM-FORM lately with sets of 5-10 at a dececnt weight, so I was anxious about pushing the weight.
Couldn't lock out the 125 on my arm with a bad shoulder. Still ok with that weight though!
Lots of practice at 45# with full squat snatches and some 75# snatch balances. Maxed at a 75# snatch, which is a PR.
My OHS 1 RM is only 95# so I figure that is going to have to go up before I can really get my snatch numbers up as well. Did 5 sets of 3 75# OHS as supplement work and some HSPU progression.
Not for next time, spend some time with weight in the bottom of the snatch to get comfortable there.
I love this lift! The 185 was not as pretty as 180 which was also a PR at the time but it was a good lift. I started putting a video on myself during these lifts just to check things...don't worry I won't be putting them on youtube. The 180 looked solid...the 185 you could see things start to collapse. Gonna have to work on that.
On a related note...big shout out to the Oly lifting certs. I was having problems with snatching and the 2nd pull. After the morning session and about 20 minutes of good coaching, I added 15lbs to my lift and I have been adding weight exponentially since just by dialing in some fundamentals. I wish I had a coach around here that could really work with me on these because they are a lot of fun. Keep 'em coming coach.
Still don't have the flexibility to do snatches so I worked on form - CFWU then 55,65,75,75,85,90 then did
Back Squat 1-1-1-1-1-1-1
Cash out: 2000m row 8:01
did it with 95lbs. to work on form.
Then High Hang Squat Cleans - 4 sets of 3@95#.
New Rouge bumpers in route to the house at this time, due on Monday. Gonna get these snatch numbers up when I get them.
ad rx'd: 100, 120, 130, 140, 150, 160, 170(pr)
woke up with sharp pain in my left knee, no idea why. And didn't want to kill myself, so worked on power cleans.
All Squat snatch
Got up to 165, but my form was awful--it was almost a press and the movement only got the bar to the crown of my head. At what point does the rep not count? I can't drop into an overhead squat with no weight, so I'm never going to be good at the snatch.
I was comfortable up to 145, but it was really ugly after that.
@ #82 Nik:
I found your comment to be motivational and highly relevant. Your approach is exactly what I need...
I ended frustrated and bummed. I am determined to snatch my bodyweight, and not just marginally. I think you are dead on Nik...
1x145 pr tie
Videos on youtube. Search "danield528" and give some words of wisdom. Snatch is looking ugly. I'll take any constructive advice.
ps My arms are incapable of straightening. I was born that way.
Form was more of a high clean with a shoulder press on the last two but still pumped that I got my body weight. Followed up with 45 pu, dips, ab roller, 4 time 5 of 121# OHS.
Struggled with form
130 press out
130 power snatch
actually felt good in the full squat, just need a little more pop in the way up.
Snatch 185x6, 205xfail.
I should have attempted 205 again, but dropping the weight was embarassing enough. Could not have done 185 without help to re rack weight. Still felt strong at the end. Perhaps I can push more than I think. 23/m/6'1"/155
95lb 100lb 105lb 110lb 115lb 120lb 125lb
10lb pr on squat snatch, 5lb pr on power snatch. Slow but steady progress!
23 / M / 5'9" / 135lbs
65-70-75(ugly)-75-80PR-85PR-90PR + bonus 90-95F
These felt good for once, so I did a few extra. I need to get a couple 1lb plates; I'm pretty sure I could have done 92lbs...
Still have problems with my form on snatches/overhead squats but its getting better. I only counted the attempts that went to full squat depth.
15 PC 100#
Dips, feet up on bosu, down and up "deliberate" and held position for a second, etc. Have not done any dips since around Sept due to shoulders so wanted a wod to start working them in.
Today is a rest day. Good thing too b/c I am exuasted!
couple of snatches on 40 trying to catch deep
95, 95, 95, 95, 95, 95, 115
First time doing it! Felt like form was pretty good. I watched the video about 30 times last night.
Warmed up with just 65lb to practice before hitting the sets. I feel a lot more confident after today.
34 yom 230 bwt
135/145/155/165/175/185(new pr)/190 failed at three attempts
hang squat snatch practice with 45lb bar and 65lbs.
Frustrating with the snatch getting under the bar. Not sure what is worse my balance, shoulder flexibility, or hip mobility.
This is one lift that definitely requires bumper plates. You really can't go maximum effort with iron plates.
135 155 175 175 185f 185f 185f
135 (ugly, more of a power snatch)
135 (fail, finished by pressing rather than getting under bar). Form not to bad with lighter weights.
The snatch is still pretty new to me. I warmed up with about ten reps using the bar, but I'm still working on my hip flexibility so it's slowing me down when it comes to getting under the bar fast.
65, 75, 85, 95, 105, 115, 115..
I think I'll do quite a bit better next time. Since I've started about 6 weeks ago I think this is only the second time we've done this, and my form is pretty bad on the olympic lifts in general. I don't want to push the weight until I can improve my form a little more.
I just wanted to say thanks to Coach and the Crossfit team though. I've been in the Marine Corps for close to four years now and I think we can all agree I've at least done my share of running, pull ups, and crunches. I've also tried a variety of wieght lifting routines, and usually I don't get the result I'm looking for or the gains only last for a month or so and then plateau. I've been following the WOD's for about 6 weeks now with little variation and I'm seeing the results. I'm bigger, leaner, and faster than I was before, and with the variety of exercise incorporated into the program I don't forsee any problems with plateauing in the future.
I appreciate all the effort and time everyone on the Crossfit team has put to making this program. If there's a better one out there it sure as hell isn't free, and I love that I don't have to put a single thought into my workouts outside of getting the motivation to train. Keep up the great work!
Topped out at 175 last time. Today is a new record, beating my best Snatch of 180. I love these lifts!
2nd time maxing out, previous PR 85lbs
This is my weakness.
I haven't swam in 3 months because swims are never on this main site. But I went back into the pool today and did a 1/2 mile swim. Even without swimming for 3 months, I just set a PR by 2:30 on the 1/2 mile. A testimony to crossfit enhancing competency in all physical tasks.
The guy at the end of that video is 100% correct, he's got massive balls.
age 20 bw 170
pr by 15#
those are the official numbers but i probably failed around 20 attempts throughout the session. it took me so f'ing long to get the hip thrust down but when i did...
That is great! Even more proof that this system works.
Did about 30 sets starting at 65# and ending at 100# (which is a 5# pr). Moved up in 5# increments.
I am still in the technique development stage and use this WOD for practice. This time around I was landing the 95# very solid. Even the 100# was solid for the first 3 or 4 sets but then I started to tire and lose focus. A good place to stop.
Would like to see this WOD more frequently as my technique is feeling more sound and I can start to increase the weight a bit. My goal is to reach 135#.
Feeling pretty weak compared to these.
From pretty rough on the 125
Just watched the mountain sectionals video and want to try again.
First time really doing snatches.
Attending the Level 1 Cert made these SO much easier to understand and correct!!
Caught up with PU/box Jump/SU WOD, details there.
31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
HSPU to 5” stack x 3,2,3,2
Snatch 45lbs x 5-5 65lbs x 5 75lbs x 3 85lbs x 2-2
95lbs x F-1-1
100lbs x F-F-Power-F-Power
95lbs x 1-1-1-1-Power-1
3 minutes rest per set except Fails
HSPU to 5” stack x 3,3,2,2
Foam roll after
Snatch 5x1 - 60kg
equal PB but not happy with my snatch - am self taught and really need to learn how to drop under the bar, but hard when I can't drop the weight
did some C&J afterwards
W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises; Burgener Warm-up, 3x3 at PVC-45-95#.
As Rx: 135-135-135-140-140-140-140.
C/D: 140# OHS, 3x5; (strict pull-ups, GHDSU, chin-ups, AbMat sit-ups), 1x15.
Off 1RM PR by 15#. However, I don't want to increase the weight until I can catch the bar at or near the full squat. I've been catching it at around a hack squat and riding it down to a full squat from there. I want to break that habit.
got some crazy looks in the 90%-nautilus machine Ft Lee weight room today
Sidelined with tendinitis/bursitis or worse of my right shoulder, MRI done, waiting on the Doc's call
Today: 2 Pood Kettlebell snatches 5 sets of 10 with left arm
Still learning this one. Warmed up with 65, 75, 85, and then all 7 reps at 95#.
115 125 135f 135 145push jerk 165pj 185pjf.
165 kind of a fail, pressed it out
went back down to 135 and it felt like nothing
finished with 3x5 with 3min rest cardio run, run , bike .71m, .71m, 2.6m
Been awhile since Ive snatched...115,135,145,155,155,165,165....felt good
then did the snatch workout from a few days ago to catch up
100 sdhp with 45lb bar
50 75lb snatch with bar
75 sdhp with 45lb bar
35 75lb snatch with bar
50 sdhp with 45lb bar
20 7blb snatch with bar
then went surfing for 2 hours
Spent a couple of hours learning the snatch - still a long ways to go... need to get some proper instruction ('tis on the list).
Came back later and did "Fran". Met my 2010 goal of sub-10m with 9m46s! A PR by more than 4 minutes (past attempts have all been in the 14-18 minute range). Didn't meet Pukie but did say hello to Belchy. Now wondering what I missed out... but the whiteboard says I missed nothing :)
The only thing I can think of for the dramatic improvement is I've drastically cut the amount of sugar/carbs from my diet since the start of 2010.
First time that I've felt this confident in my snatch form, which is a big reason I set a PR by 20 lbs. Doing the BWU every day seems to be paying off, along with the hour or so of form work with an empty BB before doing this WOD.
90, 100, 110, 120, 130, 140 F, 140 PR
Still had to press a little bit on 130 and 140
Woeful effort... tripped backwards at 30kg and hit my shins with the barbell. Took several tries to even get 45 and couldn't make 50, previous PR.
1 mile or more,not sure
Matched my PR at 185 and decided to work on squat depth.
still working on form...still pretty ugly
3x 95 snatch
3x 95 hanging snatch
3x 95 hanging snatch
3x 95 hanging snatch
1x 115 hanging snatch - bad form
1x 115 hanging snatch - better, but still bad
3x 95 snatch
Did 100102 "Barbara"- details there.
Worked on form. Really need some bumper plates. This is the first time I felt like I was actually doing the "snatch" properly. Watched alot of the video's and concentrated very hard on achieving proper form. Felt good...
First day of Crossfit.
I think 185 is my PR but 180 was all I had tonight.
I think my form needs a lot of work but it got better. Still too much power snatching. Between sets I used an empty bar to go through form at a light weight.
1st time ever doing this...I hate to jump into that pool but it was--and i wasn't really impressed with myself.
115 x 3
125 x 2
135 x 2
I did a few more at 115 to try and improve getting under the bar.
85 - PR
all power snatch
My previous best was 60#
I did way more than 7 sets as each time I hit a new weight, I needed to do a couple at that weight before moving on.
This time..17 sets...
1 x 45
2 x 55
3 x 60 (old pr)
2 x 65
2 x 70
2 x 75
2 x 80
2 x 85 (power snatches)
1 x 85 (full snatch.. finally got into the squat)
25 lb or 40% improvement!!
Now... here I am all happy about how much I've improved but then I feel a bit silly because I had absolutely NO problem power snatching 85#... leaving me to wonder why I'm messing around with these full snatches... they're so much harder and I lift a lot less... (but learning a new skill is always fun)
elbows bending and pressing out at 155
maybe not completely straight on 145
lovin' learning new stuff
At 135 I realized that I am still performing this in a real ugly way. I can get more, but decided to stay light and focus on form and just getting comfortable at this. I did about 20 reps, taking my time and trying to focus on getting under it.
135, 135, 140, 140, 145, 145, 150(f)
091228 - 130, 135, 135, 140, 145(f), 145(f), 145(f)
09029 - 105, 115, 125, 130, 135, 140, 145
080624 - 95, 105, 110, 115, 125, 135(f), 135(f)
080124: 7 x 1 x 100lbs.
All this after 1 week complete break from training!
The Mountain Sectional was so awesome! I loved the WODs - designed so well, so that all could participate. It was great to watch so many women get their first muscle-up.
Nothing groundbreaking today:
Was really hoping to get above 185, but it has been awhile since I've done any heavy snatch work.
work on getting a full pull and catching in a deeper squat.
Never done weighted snatches and was pressed for time at the gym.
Burgener WU 45# bar x3
Burgener WU 85# x1
Feeling it anyway.
Anorexia is linked with obsessive compulsive disorder.
The fact that he is now good at eating large volumes of food under competitive conditions, (as if that lends itself to some sort of validity), tells me that he has a long way to go with the psychological recovery.
HQ, what was the point of posting this article?
Burgener warm up working on form
I need a lot of coaching if I am ever going to improve on this.
95-105-125-125-135-135-135f i thought i could do more but i got real sloppy around 135 and 125 wasn't perfect so i stayed around 135. I know i can get my bodyweight but need to work on form. 95lbs looked pretty darn good though.
added a bit of bench press work at the end 1-1-1-1-1 @90% max
115 no PR
M/64/198-Snatch 1-1-1-1-1-1-1 reps
111-111-111-111-111-111-116 (weak pull)
80 kg (failed once, got on second attempt)
tied previous PR
PM, garage. Failed lots of times, next time use bumpers
31 y/o, M, 65", 175 lbs
115, 125, 125, 135, 135, 135 (F), 115, 125, 135
One for good measure.
as rx'd with full squat snatch:95,95,95,115,115,115,115. 135 is my PR,my form was crappy on that PR,so 115 is a good max to execute. Happy Crossfitting!!
Don't have access to bumper plates so I was couldn't really do this all out. Instead I did:
Power Snatch with OHS 7 x 2
gymnastics warm-up:(got this from the Jurnal, first time using it)
this is a fairly new exersize for me. have done it once or twice in the past. going to keep at it and work on form. all of these felt pretty good except for the one i failed on, i think im going to get a video camera so i can really see what im doing.
Power Snatch: 125, 135, 135, 140, 145, 145, 150
Clean & Split Jerk: 155, 165, 175, 185, 195, 195, 200 (failed)
I think everything above 50kg is a PR. 57.5kg still went smooth. Really wanted to make 60kg, my long term goal, but failed 4 times!
max of 50 lb. dumbbell snatch on both left and right sides
115 x 2
135 x 5
95, 115, 125, 135, 135, 140, 95
Last two times we've done this, I've topped out at 30lbs UNDER my PR of 185.
cfwu x 3
had to sub cable machine since no free weights where I am at the moment.
First attempt at max snatch. Too far on toes, felt unstable at the top. Felt like I was getting under fast, just not hitting the best balanced posture at the bottom.
Pete is a CrossFitter and posts on the message board here. I think that was the only point, besides the whole story being really cool!
By far the koolest Sectionals video yet! Pumps ya up!
Snatch Balance 95x5
135 (fail, then got it)
135 (fail, then got it)
145 (fail, then got it)
165 (got it, but power snatch - not low enough)
165 (fail, fail)
Strange day. Repeated 135 because it didn't feel solid. Second time, it still didn't feel good. Same with 145, but 155 felt great. And the last pull was my best of the day (160) - if only they could all be like that. Think the difference was just more aggressive.
Anyway, happy with the 10# PR, and 165 is also PR by 10 for power snatch. Bodyweight snatch is in sight!
56-67-72.5-78(prev pr)-83.5(new pr) lbs
Still not so comfortable catching in the squat position, but I did make sure to do a full squat for each one, and definitely needed to catch it much lower for the last lift - since I failed it twice before I finally decided to go for it and get under it : ) happy
set 1 = 65
set 2 = 85
set 3 = 95
set 4 = 105
set 5 = 115
set 6 = 125
set 7 = 135
Snatch 1-1-1-1-1-1-1 reps
Done in my garage.
Form was a nightmare, definitely didn't feel the steel, tried not to rip the bar from the floor, without much success also the bar was still swinging way out. No point in going any heavier till I get the right form. Don't want to keep practising mistakes.
Used New plates to practise cleans, mmmmmmm
#95 - #120(pr)
Still a very new exercise to me. Been working a lot on my form and the work really paid off today. Not doing a lot of weight but my form is much improved and I'm making great gains.
Today felt great.
Didn't do the 7 sets as prescribed but I worked up to a 1 rep max. Worked technique and heavy high pulls with straps and ultimately got 205# 3 times. Not a PR which is 215 but technique is definitely improving. Burgener warm-up is key in getting the middle part of the snatch right. (getting over the knee sitting back and extending into the vertical jump).
snatch x 1:
was able to get under 135 at squat both times, but arms weren't locked out, had muscle it to lockout both times rising from the squat.
Comment #217 Paul_C
Have had a family member go through similar life challenges.
I wish Pete nothing but the best with his life's pursuits.
95-115-125-125-135 fail-135 fail-125
stuck at 125
failed at 135
bar...working on technique, much to work on...
power snatch up to 175
Harold - 95-105-115-125-135-145-155 (PR)
111, 121, 131, 141, 151, 156(f)
power snatch then over head squat
is that a clove hitch holding rope to beam?
205-210-225-225-225-205-205.....not good form, but with in 09' CF games standards lol.
attempted more than 7 reps, these are just the weights. As a note, I was on a rocking ship.
in lbs. 55-75-85-95-105-115f-115f
workin on form...couldn't get down in a deep squat with the 115.
Snatch 8x3 @ 70% (115#)
1:30 rest between sets, each rep treated as a single
130, 135, 140, 145, 145, 145, 145(PR)
115, 115, 115, 115, 115, 115, 115
135, 135, 135, 135, 135, 135, 135
1st time in 20 years doing this. worked on form with 45 lb bar
95, 115, 115, 115, 125(f), 125, 125(f)
5 min EFX
Same PR from the last time.
male, 37 y/o, 149#, 68"
95, 115 x 6
Theresa: ACL injury = CFwarmup x 3 @ 20-50 reps each (50=abmats) then CFEndurance WOD - 10x 50m, all out effort w/3 minute rest. Avg/50m = 45" (oooh-slow!!)
Snatch 7x1..... 95-115-135-145-155-155-155.
Need better form here/more practice on these. Landing was too wide and off center. Didn't drop any but wt room was too crowded to push it incase it bounced off... Anyway.
Worked in bench with Grimes.
135x5, 185x3, 235x 1, 245x9 max reps
= est 1 rep max of 317 pounds. yahoo!
Followed by Thrusters 7x3....135 lbs for all reps.
Started too high but third rep was always difficult and knees came in a little, so stayed there to work it. Clearly could have lifted a little more here, as never dropped the weight, but stayed within myself.
At the end 46 min after warm up.
avg hr = 52%
Cal = 481.
All in all, a good day.
Atkins diet this past 8 days and two-a-days crossfit workouts, weight dropped from 192-185. So that is a good thing, back to normal operating weight.
worked on form!!!
started with 65, 75, 85, 95 (seemed like I was not extended up)
than did 65 lb. 10-15 times (proper technique!)
250 Double Unders (6:41)
5-5-5-5-5 BS (175-195-215-235-265)
1-1-1-1-1-1-1 SDHP (135-145-155-165-175-175-185F)
1x115(sloppy),115(better),115(better still),125,135,145(sloppy),150(f-so close!),150(ugly but got it!)
Used video to watch myself after each rep. Need to work on shrug and proper landing position. Sure would be nice to have a platform, bumper plates and lifting shoes!
Oh, and 150 was a new PR.
95,95,105,105,115,120(pressed it up),125(pressed it up). More like power cleans. One day I'll get some coaching and learn how to do a proper snatch
Snatch 1-1-1-1-1-1-1 reps SUB Power Snatch
Compare to 091228
160 (fail, but close)
CFWU-3. Reg. Superman. Burgener. DU.
Last 3 rounds pretty easy. Got lazy locking out shoulders. Good job getting bar weightless. Good explosion today. Used phone to video lifts. Good jumping for the most part. Not on last round though. Didn't purposely think about it. Keeping core tight on all lifts really helped.
Awesome song - anyone know where I can find this band's stuff?
after 5k run. first time snatching any real weight.
practiced with very light weight 45-65#, then
75, 75, 75, 95, 95, 95, 115
lots of fails in between, including 2x125(f) at end.
felt really good, squat felt nice and low. need to work on keeping momentum, not hesitating at top of 2nd pull. this often lead to not getting under bar in time, and then failure.
30/m/71"/185#/Camp Taji, Iraq
gotta squat deeper
first time doing snatches so tried to find 1RM
75x1, 85x1, 95x1, 105x1, 115x1 (w/ press out), 115x1 (good lift)
all power snatches
been trying to fit in the burgener warm up some and also doing more OHS w/ weight
WOD Snatch 1-1-1-1-1-1-1
got 65kg up loads of times,but just popping back out,still too tight,but jumping under better now,pleased wi the p.b.hopefully all over 60kg the next time.
“For Christ's love compels us, because we are convinced that one died for all, and therefore all died. And he died for all, that those who live should no longer live for themselves but for him who died for them and was raised again.”-
2 Corinthians 5:14-15
Really need to work on these. Practised power snatches as I still don't have the overhead squat thing down yet. Done after the 30 MUs.
66, 88, 99 x3
110 (sloppy form)
155# was ugly; caught in squat position with bent arms. Still not bad after an almost 1 month layoff since the DC sectionals
Snatch 1-1-1-1-1-1-1 reps
worked on form....still sucks.
45(5)/45(5)/45(5)/45(5)/55(5), 55(5)OHS/55(5), 55(5)OHS/55(5), 55(5)OHS
5 rounds for time:
walking lunge 50m with 25# bar overhead
GHD sit-ups (modified), 20 reps
3x8 ring dips
2010-03-26: 90 - 159(pr).
2010-02-13: 95 - 140
2009-12-28: 95 - 150(pr).
2009-09-29: 95- 140, 145 f
155, 160, 165, 170, 175, 180, 185