For some reason, I thought today was a REST day, but this sounds like fun...

Cool. FT Bliss hosted a cert. What unit was that?

Maaaaannnnnn oly lifts...... I hate doing them at a globo gym. Never know if my form is right. Either way let's hit it.

speal, that was unreal.

Of all the Snatch Balances, Tanya's is the best form. The movement is just a drive downward. Not a dip then drive. I've had this corrected myself and am just passing the advice along because I know many people do it the way it is shown by Spealler, O'connor and Hendel do it. Watch Tanya's video and follow her form. Flawless Snatch Balance!

Comment #3 - Posted by: Leon at April 11, 2010 5:08 PM

Leon, not only form correction an issue, but for me, at my GLOBO I can't always fail "correctly" because I can't drop the weights.
... I've already been in trouble 4, 5 times now: OHS 5, 5, 5, 5, 5 workout I dropped it once, and on DT a few days ago, I was so happy to let the bar go at the end of that bad boy I also dropped it. So here goes probably 3 times in less than 7 days... definitely going to lose my membership!

Good job everybody on the video! Speal capacity are unbelivable

I cannot tell you how much I'm enjoying all the videos and wod times that have been coming with the wods these past days!

Tanya looks like Helen on "Martha Speaks"

Seriously, yeah, there's the dropping snatch balance. You can start on your balls, but have to push yourself down and catch the weight on the bottom without a dip and drive.

Then you can do more weight with a snatch grip behind the neck push press, then continue down to an OH squat.

Reply to Comment #3

If you dont have a Crossfit box to workout at in your city, why not just save the GLOBO Gym membership fee and within a few months, you will have enough to buy your own bar and bumpers. Just something to think about.

I love the new idea to show video examples of the moves/workouts!!!

Please keep them coming.

Yeah Chris and Eric! Awesome job guys!!!

You two need to practice snatch balancing the wifeys!!! That would be a true test of strength! HA! Maybe Heber can come up and get that on video.

Agreed, keep the postin' those vids!

I just wanted everyone to know a couple of us lv 1 trainers at Ft Leonard Wood took the new and required test at the cert here and I cant tell you what is on the test it was a challange to walk in and see Todd say 3...2...1.. TEST. But overall if you are a current lv 1 YOU NEED TO TAKE it in order to keep coaching.

Taking a break from crossfit and trying "insanity". One week into it. It is the real deal. Anyone else been through it and have any comments?

WOW! Those are some impressive Snatch balances!!!

Great job Speal! 105 over BW. Damn!

#5,

The Snatch Balance does include a dip and drive, A DROP Snatch would not. Just wanted to clear that up for you. Your right though, they all had great form!

Brendan... ooolala
Very, Very nice video from the vault... That's as entertaining as it gets for me..
My only complaint is all of the clothing ;)

Snatch balance is a fun lift. 165 was my last PR. Looking forward to doing them tomorrow

Speal, Eric, Stephan and Miranda - Thanks for the amazing weekend. It was great to lear at the feat of some outstanding trainers. Thanks for sharing your knowlege and for upholding the best of crossfit! I'm inspired to be sure!

I have a question for everyone. i have improved all of my OH exercises significantly but one thing that has not changed is the sharp pain that I get in my right wrist. i dont know what causes it but every time that i put heavy weight OH with a squat i get this really bad pain that lasts like 30 seconds. is it my grip strength or technique or something different? does anyone else get this?

Congrats to my FRAT family little brothers Nelson and S'more in their level 1 certs :) <3!

also let me add, that when i say heavy weight, its heavy "for me"
for example, my snatch balance max today was 155#.

26/m/160#

Real cool, I went to high school in Charlotte with spencer and andy hendel. can't wait to get into the snatch balance

I was lucky enough to be in attendance at the Level 1 Cert in Montclair this weekend. I was completely blown away by how knowledgeable and personable all of the trainers were. They were energetic, passionate, scientific in their explanations, detailed, friendly, and just awesome! Everything was organized to perfection and the WODs were great. I left this weekend with a broader understanding of CrossFit & its principles, a Level 1 Cert, and a Fran PR. All in all, a pretty good weekend to say the least. :)

I never thought I would ever see myself on the main page!Yosemite cert group you guys rock!Big shout out to our amazing instructors Pat, Lisa and Miranda!Most humbling and motivating experience in my life to date...never pass up the chance to sit at the feet of a master(or three of them!).

yes ft.bliss hosted a level 1 cert it was actually hosted by 5/1 AD it was an awesome experience joe chris and nadia put on a great course it was probably one of the most motivating and enjoyable classes i have had since being in the army before the course i was more of a bodybuilding type lifter but i was truly converted and now i plan on sticking with the crossfit and getting into some of the other certs hopefully i will be lucky enough to get a course from one of these great instructors sometime in the future i just cant say enough about the professionalism and motivation of these three they were totally awesome

Wow. They are really coming out of the woodwork tonight!

Great video on snatch balances. Very motivational, looking forward to this one tomorrow.

Level 1 cert in Park City was an amazing experience. The trainers (Speal, Eric, Miranda, Stephan) were very professional and impressively knowledgeable. As a physician I have learned volumes of information about health as it pertains to bringing people from sickness to just above. Today I learned more about bringing people to wellness and beyond. My patients will be better served. I would recommend that all health professionals learn from the CrossFit methods and impart this wisdom to their patients. They need this.

Awesome job Chris and Eric!!!!!!!!!!!!!

That is amazing stuff guys

I just got back from my level one cert at Guerilla fitness. Words cannot express how much I learned, and how great the trainers were. They were professional in every way and so eager to help and instruct.

Thank you, Chuck, Joe, John, Rob, Sean, Dennis and Jen and the Guerilla staff.

Crossfit Sri Ram Ashram, India

Uttam m/5'7"/60kg/19yrs
40kg-45-50-52-55-60-65kg(F)

Bachendra m/5'4"/65kg/24
40kg-42-45-50-52-55kg(F)

Gautam m/5'7"/60kg/17
45kg-50-55-60-65-70-72kg(F)

Nice Megadeth in the Speal vs Eric video.

hi I'm Edgar David Andrade aka S'more i'm ecuadorian, i attent the crossfit Level 1 cert, IT WAS AWESOME!!!!!! i loved crossfit before now i love it dimentional more, great preactice it made me like a lot a simple movements as a air squat, Maggie Dave, Pat sherwood and Lisa Ray are just AMAZING i hope you guys can read this post because i want to thank you million times......NOTE FOR THE CROSSFITTERS WHO WANT TO DO THE LEVEL 1 EXAM!!!! first attend it if you really love crossfit, do it if you carry crossfit inside your heart and do crossfit not judt a training method but your lifestyle, second study and study crossfit WELL, practice and study again.....reemember you are taking the cert because you want to go to the next level.....

big hugs and bad english for all the crossfitters arround the world and of course my beloved FRAT

crossfit is life!!!!

Iam from Peru and i take a cert level 1 in Bogota, and was very good experience, the teachers Lisa, Maggie and Pat are the best.
But many people in this cert was have problem with the english and dont pass the test.
For it We request a test or cert in spanish in Ecuador because Crossfit is our life and is very important for we understand in spanish please, thanks for all.

CRISTOBAL RIOS

great videos demonstrating the wod for that day...thanks...

I know there are 4 video demonstrations at the top of this page but bandwidth issues prevent me from DLing that large.

Can anyone describe how a snatch balance differs from a normal squat snatch?

M/42/5'11"/180

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

#14 Dave
We heard about the test at our L1 Cert, but have not seen anything posted to the mainsite....

m/42/5'8"/84kgs

50/60/65/70/72.5/75/77.5 (170lb)

#35 Klep wrote:
Can anyone describe how a snatch balance differs from a normal squat snatch?

You start with the bar in the same position that you would a back squat, only grip the bar where you would normally grip it for snatches. Then you dip-n-drive, simultaneously pushing the bar overhead and aggressively moving into the bottom position of the OHS. Then complete the OHS by standing with the load.

Dave T.

Huge thanks to the HQ cert staff at CF Montclair this weekend. Very educational and fun weekend, with excellent people. I learned so much beyond what my nearly 2yrs of CF has already taught me, I was blown away. Special thanks to Chuck Carswell & John Gilson for introducing me to the greatest ice cream concoction the world has ever known (which is NOT part of the nutrition lecture)...next time we go head to head Chuck!

F/39/5'6"/160

35-40-50-55-65
(oops--thought it was 5)

A snatch balance with a dip drive to me is merely a push jerk, than overhead squat. The point isnt to go heavy, its to balance and be fully extended and the same time you reach the bottom of squat, Timing is key. locking out and then doing a squat is not the same...

M/24/6'0"/205

95-115-135-145-155(failed)-155-135

115, 125, 135, 145, 155, 165, 175...no bumpers, probably could have done much more with them.

I agree with Standard. While they weight they putting up is impressive, they are not doing a Snatch Balance, and therefore, missing the benefit of the movement. I love CF, but boy, do they promote terrible form on the Olympic lifts!

In Bogota we was have a very good cert, but of 40 people only 21 pass the test, because all people dont speak english, thanks CROSSFIT for the cert, but please we need help, we are 20 people that want a test o cert in spanish and other people too, please crossfit is many important for we, we wait your answer, thank you very much

Cristobal Rios

Would like to see the Coalminer's Daughter WOD on the main site.

bw 165

subbed 400 repeats

10.5, 10.6, 10.7, 11

32/M/190

suckball - I couldn't even get what I've snatched.

dropped it at 115 on my 4th set.

finished off with overhead squats @
115X2
135X2
155X2

QUOTE OF THE DAY: "Showers!? We don't even have walls."

I attended the Montclair cert. this weekend and would like to thank all the trainers for your hard work and diligence. You guys are a wealth of knowledge and I was honored to learn from you. Plus you're all super nice people. I'm happy to have RX'd Fran for the first time and passed the test. I look forward to attending more certs in the near future. Hope to see you guys again. Much thanks.

45/45/55/65/55/55

I have been asking HQ for the longest time to post WODs... I cant speak for the rest of Crossfit Nation... BUT I LOVE IT!!!

Pat Sherwood, Maggie Dabe and Lisa Ray THANK YOU!!!! you are awesome coaches, thanks for all the knoledge the tips the funny times thanks for everything, big hugs from Ecuadorian crossfitters.....this is what i want to do the rest of my life.....Crossfit

Montclair L1
Super weekend in Jersey! Congrats to all participants for pressing through.
Thanks Gregg for hosting a great cert. It's always a good time at Guerrilla!
To the crew thanks again for the Fantastic effort this weekend!

M/26/5'9"/170 115lbs.

M/25/5'11''/185 385lbs

Snatch balance 1-1-1-1-1-1-1

40, 60, 65, 75, 85, 95, 105 (shoulder injuries definitely DO NO help with this movement and OHS! so frustrating!)

Enthusiastic noob here, and yes I DID read the FAQ (http://www.crossfit.com/cf-info/faq.html#General1)... But the only instances I find of the word 'WOD' on this page is Saturday. It's not obvious a) what days to expect a workout and b) exactly what the WOD is on any given day on the page. I know I'll get it eventually, but for someone who wants to get started, finding the WOD is not straightforward.

45, 50, 55, 60, 65, 70# (first time snatch balance)

Great video Kelly, looking forward to your cert in Toronto!

45
65
85
105
125
145f
145
155

Working speed and finding that bottom position.

95,95,95,95,95,95,95

HUGE THANKS TO CF LEVEL 1 CERT TEAM IN PUYALLUP WA THIS WEEKEND! The instructors were amazing, smart, funny and tough! Every single person gained a lot from the past two days! Now....its time to use it! work hard guys...breathe later!

and by all means....drew, keep slappin the skins!

M/29/165/5'11"

First time Snatch Balance, and I will say, The balance was a major issue.

45-65-95-115(failed)-115(got it under control), 115, 115

M/26/140/5'11"

130,135,140,145,150,155,160

Pressing Snatch Balance (w/o dip at start of rep)

115x3
125x3
135x3
145x3
155x2 :-{ fail b/c dropped bar on 3rd rep
150x3
145x3

First time for me as well. I don't have bumbers so I kept it to a weight that I could do comfortably, starting with wood dowel then progressing to olympic bar then pyramiding up #20 to #145 then back down. I feel I accomplishes something by getting comfortable with the movement even if I didn't go to faliure and damn are my legs sore from the 2 previous wods anyways!

Level 1 at Guerrilla rocked! Can't say enough about the quality, integrity and fun the HQ staff brings. Chuck, Jon, Rob, Joe, Jen, Dennis, Dave, Sean and Zach were great!!

And special thanks to Gregg for welcoming us all into his box for such an awesome event.

Carole
F/51/5'6"/133

Made up "Erin" today.

16:00 (PR), with 25# dumbbells.

Huge PR for Carole. She did this last time in 25:10, with same 25# dumbbells.

Kevin
M/51/5'11"/170

Snatch Balance

95-105(f)-105-110(f)-110-115-120-125-130(f)-130

Did a few extra, as I was finally starting to feel it.

Level I Montclair- WOW, what a great weekend! A wealth of information from a knowledgeable team of Crossfit Professionals. The information was so well presented and demonstrated, can't wait to put it into action! Thanks Chuck "Honey Badger" Carswell , Dennis "Part & Parcel" Marshall, Jenn, Joe, Rob, Jon, Sean, Zack and anyone I left out, you all made it both fun and educational! A special thanks to our host Gregg @ Guerrilla Fitness, great box!

#55 Chuck - I agree man, the videos have been great, really enjoy that!

Used today as a skill day, don't have my squat stands finished yet, so I was at the globo where any real weight poses the problem of not being able to bail, which I'm sure I'd have to considering my form. I worked some light snatches and balances, focusing on form. I'm pretty wobbly and still get on my toes too much, but I did nail a 115lb snatch that felt great, my PR is only 125, so that was nice. Hoping to have my stands done this weekend, then I'll be good to go!

Thank you HQ for the videos and Fire Breather times/bar loads.

65, 75, 85, 85, 95, 105, 115 (needed to be much faster, but I got down there and back up!)

SOLID PERFORMANCE Carole & Kevin! Nice PR Carole :)

Worked up to #140

26/m/5'11"/214
185-205-215-225-235-255(f)-255

2nd day of CF just want to get the form right.

45, 45, 55, 55, 60, 65, 70

#42/#45 are correct on the snatch balance form.

You do not dip and drive like you would for a jerk when you are doing a snatch balance/drop snatch (they are the same movement, #16 is confused -- the goal is to practice driving yourself down).

You just want to unload the bar off the shoulders with a very slight dip/drive, then aggressively push yourself into the receiving position, ideally locking out the bar at the very bottom. When viewed from the side or front, the bar should not rise significantly above the start position on the shoulders (only a couple inches at most). If you jerk the bar and then overhead squat, you are not accomplishing the goal of a snatch balance which is a skill exercises/assistance movement for the snatch.

m/26/5'9"/170

155#

Snatch balance 1-1-1-1-1-1-1
1.125
2.135
3.145F,F got it
4.150
5.155
6.160f, got it
7.165lbs F, got it
8.170FFF

going to get the form right of the snatch balances with a PVC pipe, my legs are fried from the last 2 days of the WODs and I only get about 5 hours of sleep everyday, any way, have a nice one everybody.

SANTI

M/23/180#
175
185
190
195
205
210
215
1375# today average 196
First time doing the snatch balance

135
155
165
175
185
195
205 (PR)

Did a few of the weights a couple of times to really focus on form. If I didn't really feel like I did a snatch balance (dropped and locked out low) then I did it again at that weight. Felt really good doing these although at first I was really hesitant when dropping. Starting light was key. Expected to do a little better my PR for snatch is 185 so I felt I should be stronger at this. Either way good practice and fun lifts.

#14 So really there is a test now at Level 1s? Sweet! I wonder are they going to Grandfather those of us who have been to L1s (3 actually) and let us show up for a protored test? I assume that is why there have not been any L2s posted too. I know Coach said that he was working on the L2 test.

NEVER QUIT!

Snatch Bal, 220, missed 242

m/37/135/5'5"

95
115
115
125
125
135
135

Still working on proper form with these lifts. Have never utilized these lifting forms in my workouts until crossfit. Proper form and technique is critical. Lovin' crossfit!

#78 Dan
click on any level one cert ,the info is there on the faq,we've all to take the test before end of Dec 2011, or existing lev 1 changes to a cert of attendance,doesn't cost to take test if already lev 1.Trainer.

First Time doing Snatch Balance

23/M/170/5'7"

135-145-155-165-185-195-205

M/20/6'1"/170

115 135 145 155 175F 165 170F

Just a question regarding the Level 1 test. Can I just show up to any Level 1 cert and say I want to write the test, or do I have to register somewhere?
I just completed the cert in February, but no test was required then.

Thanks!

40kg
45kg
50kg
55kg (fail)
55kg (fail)
55kg
60kg (fail)

DT today - results there

Made up Erin, 21:40 rx'd. Attempted snatch balance afterwards before realizing my shoulders were shot and that was a terrible idea!

26/m/5'11"/175
45-95-95-105-115-125-135-155-165(ff1)-175(ff)
really expected more so was disappointed

Browsing a lot of CrossFit sites. I am new to CrossFit (2 weeks). I wanted to know why some people where the long over the calf socks?

Thanks

I meant "wear" not "where"- Victor

40,50,60,70,80,90,100lbs
not very good at this yet

3 rounds:
one-leg good mornings 60lbs
iso 1-leg squats 12lbs
incline dumbbell shrugs 65lbs

M/31/67"/161#

3 X Warmup of 1 lap/10 pullups/10 pushups/10 V-situps/10 squats/Samson Stretch

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

Tremendous respect for the precision and power of all the demonstrators on the WOD today.

I want to do this, but this looks terrible on the back, look at the curve in tanyas spine. Dropping all that weight on the legs, and contorting the spine instantly....Do this long enough and u will have back problems.

First time doing this wod. Did not know what to expect from myself.
65
85
95
105
115
125
135
Happy but not satisfied

WOD - 95 all (toasted shoulders from HS walk & DB cleans)

45
75
85
88
122
134
150 fail

practiced snatch instead

115pr

fw snatch balance at 65#

Sidelined with an injury of my right shoulder, Ortho in 2 weeks, no exercises thats cause pain
Snatch balance = pain
WOD: physical therapy right arm, Kettlebell snatches with the left
m/52/217

Practiced at my sucky technique instead. I think I got it, still a long way to put on some heavy weights though.
10, 15, 20 and 25 kgs a number of times.

44yom 185lbs

Snatch Balance 1-1-1-1-1-1-1.

65-75-85-90-95-95-95.

Any part of my snatch is definitely a work in progress. Just like comment #60 thetimmy, I am working on speed and the bottom position. I find the bottom psition is the key for a successful lift. Once you're sitting pretty in that nice deep squat position, I find it a lot easier to stabilize the weight. I actually took a good 3sec pause at the bottom before squatting the weight up. Mext time I will prob be breaking the 100 for this lift. Cheers

Started at 45lb and increased 10 lbs each attempt up to 155lb, but after 125lb snatch balance turned more into rack jerk to OHS.

CG E-City CrossFit;
Leary;115-135-155(f)-155-175(f)-175-185
Santiago-115-135-155-185(f)-185-195(f)

First time doing snatch balance

57-77-87-87-87-77-77

After I did Annie in 28:46. First time doing annie with double unders. The most I was able to string together was 10 and that was a really good set for me but i need to work on them to bring this time WAY down.

Kelly Starrett is truly an asset, not only to Crossfit, but fitness as a whole. Speal is a monster!

CFWUx3
Snatch balance: 45,55,65,75,85,95,100F,100
Leg DOMs from all those squats a couple of days ago.

m/170

175
185
195
205
215
225
235f

40-45-50-55-60-60-60 (kg)

first time w/ dip drive.

Of all the improvements I've noticed since starting CF, the most prominent has been my technique for OH lifts such as this. Last time snatch balances came up I was a little over a month into CF and could do the 95 lb rx'd weight. Today I did:

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

Correction: couldn't** do the r'x'd weight last time

85-95-115(miss)-115-125-135(miss)-135

The highlight of my workout was my 500M row time: 1:27.7!!! Not too bad considering I don't practice rowing...

115/125/135/140/145/150f/150/150(pr)

snatch balance:

185/195/205/215/225/235/255(pr)

crazy annie:

DU's/ GHD's
100/25
80/20
60/15
40/10
20/5

7:43

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Handstand practice back to wall
Snatch balance stick x 5 45lbs x 5-5 65lbs x 5 75lbs x 3

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

95-105-115f-115-125-130-135-115-95x3

Felt awkward. New movement for me.

24/m/170lbs/70"

155
155
175
175
185
185fail
175

39M/5'10"/168#

W/U: snatch balance, 3x10 at 45-55-65#; 3x5 at 75-85-95#; 3x3 at 105-115-125#.

As Rx: 135-145-155-165-175(f)-165-165#.

C/D: hang power clean, 4x3 at 155-165-175-185#.

Scuffed-up the back of my neck on the 175# fail. Really wish I had access to bumpers on WODs like this.

100
100
105
105
110
110
115
115
120

First time with this WOD. Started slowly.
45
50
55
60(f)
60
70
75

Probably could have done more but played it safe and worked on form today.

snatch balance x 1:

115lbs
125lbs, failed 4 times
125lbs
135lbs
145lbs, failed 2 times
145lbs
155lbs, fail

145lbs 04/12/2010

85 lbs

First day back after a week of attempted recovery from my collarbone injury.

50% Michael; 3 rds 400m, 25 situps, 25 supermans

7:48

Drats, I'm just a ball of pain these days, bad right foot, bad left ankle and knee, bad low back, and the frikkin left shoulder area. Great job Carole and Kevin!

Thanks to HQ for all the fantastic videos and other assorted links, especially the Turbo Encabulator and the Ross Sisters.

got to 115 lbs.

115
135
155
165
175
185
195

all pr's at the time, only other time doing snatch balances was that wod a couple months ago with the 7 rounds of 7 snatches, balances and ohs's

50kg
50kg (fighting urge not to dip)
50kg
55kg (need to drop deeper)
55kg
55kg (struggling not to dip)
55kg (sketchy)

I was priveledged to attend the Level I cert this weekend in Montclair NJ. First, I want to say THANK YOU to all my coaches for all your love, support, wisdom, guidance, and eccentric sense of humors. Not only did I learn an abundance of information from these gurus, but I learned to be a true team-player—which is what CrossFit’s all about. I feel truly honored and blessed to be an official part of the CrossFit community—HELL YEAH!!! I also want to shout out to Greg Arsenuk—thank you for your support and hospitality =) You guys TOTALLY ROCK!!! May God bless you all… Much love and light… Namaste!

mas,

Good way to start back. Get back to 100% soon, and set the pace for all us old farts again.

MIssed some WODs recently - trying to play catch-up:

Did Erin as Rx'd - 18:03

Started todays WOD 5 min after Erin, but should felt funny even with light weight (flag football game yesterday). So, didn't go heavy.

Ran 5k in 27 minutes with wife and pushing the baby in the stroller.

CFWU

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

M/34/70/210

135
155
155F
155
135
135
135

My form sucked on the 155s so I decided to drop the weight.

rx'd

155
155
175
175
185
185
195
205f

110
132
155
165
175
185
200 (f)

First attempt. Shoulder issues...

M/29/225

185
205
225
245(F)
225
235
245(F)
225
225

Could have gotten 245, just lost balance.

m / 21 / 163 / 5'8"

first time doing snatch balances

115
135
145 (failed)
145
155
165
175 (failed)

didn't feel like i'd gotten a great workout, so i did an additional

2 sets of 155 hang power cleans, 9 reps
2 sets of 85 snatches, 6 reps (first time doing snatches as well)

Greg: M/35/5'11"/200

95, 115, 135, 135, 135, 135, 155(fail), 135

-First time for this one. Not easy to do it right. Think I'll go light and work on form next time.

Abbi: F/33/5'1"/114

65, 45, 45, 65, 65, 65, 65

23/m/6'0/192

First weighted snatch balances.
89
89
89
111
121
121 (fail)
121 (failed, cleaned/jerked overhead, success!)

500m row in 1:43
First time burning out a 500, so this is for a baseline for the future.

M/41y/68"/160# GEORGE
WU: CF, Bergner, SB form. CD: 10 Handstands.
75
95
115
120 F
120
125
130 F
Tried to catch the weight at the bottom of the squat.

D
@ home
went AMA on not using shoulder
95
115f
115f
95
105
115
120f
should have listened....

m/30/6'/164

90, 90, 100, 110, 120, 130, 150(f), 150, 160(f)

fun lift.

45,135,155,175,185,190pr

snatch balance.... not quite more of a ohs and will count there as a pr. Could of went a little heavier if I had bumpers. Worked on snatch balance technique after.

M/26/158#/5'11"

CF warm-up &

5x35#, 3x45#, and 2x55#

First time doing snatch balances. Would have been nice to have had a rack.

CFWU x 3

as rx'd: 95, 135 (not low enough), 135, 145, 155, 165, 175

m/50/165
1x89
1x100
1x110
1x135
1x135
1x146 (f) REALLY NEED BUMPER PLATES

M/6'4/230/21

45#-55#-65#-75#(PR)-85#(Failure)

Great WOD to see what in my form needs to be corrected-mainly flexibility.

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

should go heavier next time (185#) when legs are fresh. I did Thursday's WOD (135# x 100 squats) before this WOD.

65
95
105
115
125
130
135

Level 1 Cert Montclair was as fierce as a honey badger but that is part & parcel with a CF Lv 1, right? I can not say enough about this amazing weekend. The trainers were knowledgeable, personable, articulate, entertaining even, and interesting. It felt like a weekend spent with friends! The WODs were fun, especially the team WOD (go 4 Chicks & a Hot Dude!) and the lectures were informative. I learned much more than I hoped I would. The test was challenging but very good. The manual would have been an awesome reference tool during the lectures not just as reading material beforehand.

Thank you so much for an outstanding weekend! I could blather on and on but suffice it to say...It was the best!

these were fun! :)
95,100,105,110,115,120,125#

65,75,85,105,115,135,145

725 total

35
35 (F)
20
20
20
27
27
35 (tried one more time:)

Finally, the demise of the "soap opera" videos. A resurgence of athlete and technique videos warms the cockles of my heart.

AMRAP in 20 mins
20 DUs
15 Situps (anchored)
10 Lunges (stationary)

11 rounds - last 5 sets of DUs were singles - argh!!

snatch balance (w/out a dip/dive so not really a snatch balance!)
30-35-45-45-45

Snatch balance 225. 3x fail @ 335. "Oh, that's why the call it that" after falling on my ass

M/35/5'9"/206

145
155
175
185 fail
185 fail
185 fail
185

55,85,85,105,115,125,135
I sure cannot get under very far.
Need to keep squatting and loosening up.

M/21/5'10"/195

90 lbs
110 lbs
135 lbs
155 lbs (PR)
175 lbs (fail)
165 lbs (fail)
165 lbs (fail)

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

M/31/5'5"/163/

185
205
215
225
225
235 (pr)
245 (pr)
Feels like another 10 to 15 lbs in there.

M/25/154#/5'7"

BWU
45# x 5

115#
135#
155#
175#
185#
195# (F)
195#

M/36/220/6ft
Monday 100412
Gone all weekend. At the station today.
Started with 2 min of jump rope. Then checked my 1RM on Bench press=310.
Started and stayed light on the Snatch balance, due to my form sucks out loud.
Snatch balance 1-1-1-1-1-1-1
45-65-75-95-115-125-145
Then the fun began. Little exercise I like to call Dragon Sprint ( Drag and Sprint)
I'd like to hear some firefighters chime in on this because this one is right up our alley. Lay out 100' section of 4" LDH. Stand on one end and hand over hand pull the entire section to you until its in a pile between your legs and behind you. then pick up the end you just brought to you and sprint it back until the hose is all laid out again. Sounds simple enough. Yeah well.
9 rounds in 18:03.

Cut it short when I realized that if we got a ripping fire, I was gonna' be sucking wind.

M/42/5'8"/84kgs

50-60-65-70-72.5-75-77.5

I think all this work-out really did was teach me how to push jerk off the back... and to push jerk for that matter.

115/135/155/135/165/155/155

After that I walked around the gym and tried to figure out a new exercise to help with my air squat ROM. I've been figuring out for some time that my hips/pelvis is stopping me most of the time...

I went to the shoulder press machine where you sit down and do shoulder presses on and I tried overhead box squats on it. I think that did the trick. It was difficult for me even at 85#. I'll try doing this every time I go to the gym or maybe figure out some new stretches...

"PROPS TO THA FRAT!!!"

Franiel

in lbs
65/65/75/75/85/95f/95f

cfwu x3 (5 pu's/round)

Had to use dumbbells.

80, 95, 100, 105, 110, 110, 120

M/35/69"/163

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

Used 20# med-ball as reference point for how low to go.

55, 65, 75, 85, 95, 105, 115

Not sure if I'm doing it right. Feels a lot like a push jerk

Just new to crossfit. Still working on my form, but happy-ish with the weight I lifted:

60
70
80
80
80
80
80 - failed.

75-95-115-135-155-165-165

45 x 5
65 x 5
85 x 5
95 x 5
115 x 5
135 x 1

Felt better about form with this today but could tell form breaks as weight got heavier. Still needs a lot of practice.

M/44/180

7 @ 135#

65-85-95-105-115-125-130-then a few more reps at 95

Probably could have gone 135 or 140 but was afraid to ditch at the globo gym. Can't wait for the day that I can be more aggressive at a real x-fit gym.

warm-up Annie

Gunnar - 5:43
Paul - 7:34 (sub'd singles - tripled)
Ryan - 8:46
Harold - 9:52
Mark - 12:08 (sub'd singles - doubled)

Snatch balance

Harold - 95-135-155-175-195-215
Paul - 95-105-115-135-155-165
Mark - 95-105-115-135-155-115
Ryan - 95-105-115-135-155f-115
Gunnar - 95-105-115-135f-115-115f

M/64-198-Snatch balance 1-1-1-1-1-1-1
Whew! Serious problems with this one! Need a LOT more work on OHS, snatch balance and the rest of the progressions.
67-89-89-100-100-105-105(f)

Hola
Por favor necesitamos un cert en español, somos 20 crossfitters que desaprobamos el examen en Bogota, porque la traduccion al español no fue buena, estamos muy agradecidos por la oportunidad, pero somos 20 personas de un total de 40 que fueron al cert y este es un numero importante, porfavor respondannos, gracias

boy, the more you do oly lifts, the more you realize how difficult/many corrections you need on them.

kind of power snatch balance/ohs on these, but learning to kick the butt out better and better/keep wt on heels.

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

then did the db clean/pullup wod from sunday
21:27 tried to work on proper form, which is hard as start position is freakishly low with db cleans.

M/30/170/5-11

I've been to Coach B's Oly Cert and there IS an "up & down" at the begining of a snatch balance. It's not as deep or violent as the "dip & drive" associated with a jerk, but it is there. You don't just drop under the bar without creating any upward momentum to unload the bar from your shoulders first...this would be a snatch drop, not a snatch balance.

185-205-225-235-245PR-205-205

185, but split, try overhead squat with it

First time doing this, so it was rather awkward.

65 lbs
85 lbs
105 lbs
115 lbs
125 lbs
130 lbs (F)
130 lbs

30/M/5'10/143
Like always CF WARM UP then

6 x Snatch balances with the bar the Working sets were:

55 x 1
65 x 1
70 x 1
85 x 1
95 x 1
100, lost balance dropped the plates in the floor
100, good (PR)

SANTI

M/25/5'9"/178

5 RFT of 20 135# backsqt and 5 MU

Time: 16:41

I missed saturdays WOD and I felt like doing MUs today so mixed them both. I want to work on my overhead stuff but people flip when you drop wt.s at the base gym...it sucks.

DO WORK!!!

32/M/6'2/180

65
75
85
95
95

95
105
115
125
135
145
155

Depth was questionable on heavier lifts.

Snatched from floor and tried to linger at the bottom.
45
50
55
60
65
70
65

CFWU X1

First time doing these. Found myself having a hard time getting to the bottom, and only wound up halfway down by the time the weight was at the top. Finally started getting into the bottom correctly I think but it wasnt pretty.

65x3
75x3
95x3
105x2
105x1

Did hang cleans and push presses on all to get them up over my shoulders.

111, 121, 131, 141, 151, 151, 161(f)

Just did em for the very first time. Watched the vids and of Coach Burgenger in the Journal......man......I got a looooong way to go!

95x1
105x1
110x1
115x1 lost balance, dumped it
115x1 got it! Sweeeeet!
115x1
115x1

First time doing max on Snatch Balance.
I have no rack, so I had to clean them

Clean | Snatch
95 | 95
105 | 105
115 | 115
120-PR| 120
125-PR| 125
135-PR| 135-PR
145-PR| 145-F

I killed my Cleaning PR!

95
115
135
155
165F
165F
165F

Can people usually do more on OHS or snatch balance?

First time doing these, kind of scared myself on the last one and did not pause at the bottom. I do not have bumpers and am on the second floor of an apartment, so dropping is not really an option.
115-135-155-165-175-175-185
m/28/160

M/30/5'9"/200

135, 135, 155, 155, 165, 165, 175

135
145
155
165
155
145
155

There were some failures in between those reps. I thought snatch balances would be easier than snatches, but I found them harder.

95-95-115-125-135-145shaky-want to go for be but I don't see it happening will do 145 again(on my iPhone as I'm doing these)-145-ok think I can do it now-155 and voilà now for cool down 95# amrap in one set

messed up schedule due to calf pain and 5K this weekend:

CFWU-500m row/PU/Push/GHD/BackEx/OHS x2
agile 8, etc
500m row 1:38
50x DU's

CFFB: AMRAP 15min of
10x supine ring PUs
10x ring push ups
10x 20# ball slams

12 rounds even

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

3 mile run..
21:40
then
1 X 7 X 95# Hang Snatch.
then
50 Sit Ups

95
115
135
135
155
165
175 fail 3 times
PM, WS gym

115 x 3
135 x 2
145 x 2
155 x 2
165 x 1
I don't remember being able to OHS 165 so i'm getting somewhere.

I'm short enough to do both snatch and jerk exercises within the confines of a power rack, however i have to bring the weight down under control...wish i could drop the 165lbs after i have it up. on the flip side, working out at home is nice!

135, 150, 160, 170, 180, 190, 195(f)

Snatch Balance 8x3 @ 82% of last known max Snatch Weight (165#)

135#

then did singles up to "max" snatch balance
155-165-175-185(f)-185

I think I could have gotten 195. The 185 i failed on was just a random mess up on my part and the bar went forward on the bottom (didn't keep the shoulders active enough). I still have trouble just dropping to the bottom position though, I typically get halfway and then slowly drop to the bottom position from there and then come up. Anyways, this was a lot of fun :)

15 x3
35 x3
45
55
65 f
65 f
65 (PR)

27/f/5'2/133# (done last nite)

135-145-150-155-160-165-170-175#(pr)

I'm hunting bigger and bigger weights with these exercises... have had OHS, split jerk, and snatch balance PRs in the last few weeks. LET'S GET IT!

WU: samson stretches, 10 x 45# SB

115
125
135
145
155
165 OHS PR from 3/1/2010
175 split jerk PR from 4/1/2010
185 PR

It's a bit of a challenge for me to get all the way down during the reps... once my arms lock, my knees don't want to bend any further. Definitely still need to work on that... more light and mid-weight practice reps to drill it in. Hope everyone has a great day. Take care.

M/ 36/ 131 lbs/ 5'-6"
95 x 3
105 x 3
115 x 3
120 x 3
125 x 2
125 x 2
130 x 2
135 fail
I wasn't too into it mentally somehow. I KNOW I have a lot more in me. I'm working out with metal, and I can't really drop it, so that kind of weighs on my mind, but the 130 and 125s felt easyish... I nailed the form... when I commit to drop my ass down.. this was my first time really doing snatch balance with any weight
Post WOD: OHS 95 lbs x 10, 115 x 5, 125 x 5 big waits at bottom and then I practiced med ball cleans and close to the wall snatch drills. I need to work on my confidence with the snatch balance.. I HATE lowering it back down to my back after a rep or reps. I enevitably scrape the back of my neck pretty nicely after a few reps.

29/m/205

100/120/130/140/100x5/155/180(PR)/205(F)

I stayed with low wieght and worked form. Then pushed the end. last lift failed and dropped on my neck (ouch!).... I need some rubber weights for this lift.

This movement is all about form.

having shoulder issues so did:

10.9.8...3.2.1 in 65# OHS
with a round of
5 pullups
10 situps
15 pushups in between each OHS round

appx 26 minutes

as rx'd: 120,140,160,170,180,190,200(PR)

GELO-166.25
SPARE-144.2

C-
95-105-115-125-130-135

active rest today:
CFWU, agile 8, burgener, OHS
first time trying snatch balance:

135-155-185(no squat),135-175-185-205-225
135x3

depth wasn't good on the heavy sets

later,
b
m/33/5'8-1/2"/169

Weight from the ground, then to a clean, then to an overhead press, and finally onto the back of my shoulders.

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

175

M 36/5'10"/170

95-135-145-155F-155F-155-145

95-135-155-165(f)-165-175(pr)
Can't really do these in GloboGym. Need to find rex-kwan-do.

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

65,85,105,125,135,145f,125,125

I don't have much experience with snatch balances, and have never gone over 95#, so I took some extra warm-up and practice before jumping into the heavy singles today.

CFWUx1
Burgener WUx1
A few reps of muscle snatches, snatch-grip push presses, and OHS - at 65, then 95
115x2
115x2

Then WOD:

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

Happy with this for the first try. 175 felt good, but I couldn't control it at the bottom. Afterward, got 175 for OHS 1 rep (PR) - took me two tries though!

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

50kg
50kg
52.5kg(fugly)
52.5kg(more like p/j to slow ohs )
52.5kg(better)
55kg
57.5kg

Last two were best ones,seems the weight pushing me down helps,all p.b's for sn. balance ,as it's one of my worst,need to fix my feet !
F/S,Sn. halt d/l's,m/ups,g/h raises,reverse hypers.it's a circle,

95lbs
115lbs
115lbs
125lbs
135lbs
140lbs
145lbs

Dang still working on getting the form down..

155
175
205
205
215
225
242f
242f
6'1/205

35/m/6'/185ish

First time doing these. Started out slow:

45x1
65x2
95x2
115x2
125x2
135x2
95x6

Prior to snatch balance I ran a half mile and CFWUx3
After snatch balance I ran another half mile

4/15 immediately after yesterday's WOD (Erin)
Left anterior deltoid continues to be sore and weak, not sure why. Didn't think about it until I got there, but 185# was my prev. PR on OHS, so I guess these are pretty good numbers for me.
1x115,135,155,175,185(f),185(got it but didn't go deep),185(better but still not deep enough)
Look forward to doing these again!

45-56-95-115-135-135-155

First time doing snatch balances. Felt pretty good!

M/26/6'2"/225

Snatch balance 1-1-1-1-1-1-1 SUB Power Snatch & Overhead squat

65-75-80-85-95-100-105

CFWUx3
Burgener warmup
65-65-90-90-110-110-135-135-135-135-135
First time doing snatch balance...

42/m7176cm/74kg

30-40-45-50-55-57.5-60f

42/m/176cm/74kg

30-40-45-50-55-57.5-60f kg

no access to olympic weights today so....
-
CFWU
Ran 4miles (30:38)
30 MU (no time, skill work)
-
will have to try SB nxt time.

56-67-78-89 stopped after that because it was hurting my shoulders too much to bring the weight back down and I can't just drop it. shoulders and traps are still sore from DT, and the awkward angle bringing it down to the rack position was pinching.
finished off with some sprints on the treadmill. This was too bad cause I was hoping to hit ~105 which would have been a OH squat PR as well as a SB pr. next time.

today: 145, 150, 155, 160, 165, 170(m), 170, 175, 180, 185, 190(m)

Never done these besides demonstrating for clients at light loads.

1 rm pr is 195 so I'm happy with 185 for now.

20-15-10-5 DU, GHD SU, BX;
5-5-5-5-5 OHS (120-135-150-170-185);
"Annie/2" (3:52)

35yom / 208lbs

Snatch Balance 1-1-1-1-1-1-1

20
30
45
45
55
65
65

Still having some form issues...my upper body wants to lean forward and the weight sits behind my head a little. I kept it light and worked on form, and felt it start to click near the end. I think I have some hip mobility issues, because my form straightens out immediately when I elevate my heels.

double under practice
CFWU X 2

95
115
115
135 fail
115 fail
95
95

Working on technique

worked from 95 to 155 twice (going much lower the second time trough)

21/m/155/5'8

cfwu x3

95
105
115
125
135
145
155F

45/m/170

135
145
145
155
155
165
165

hmmm, form not so good, more of an OHSquat

m/37/181/72"

65/85/95/115/135/135/95

04/18

45 55 65 75 85 95 learning

5k C2 row - 20:31 (10:17 and 10:14) last 500 in 1:49.

31/m/71"/177#/Camp Virginia, Kuwait

CFWU x3
135, 145, 155, 155(fail), 135, 145, 155(fail)

As rx'd:

135#
140#
145#
150#
155#
160#
165#

m/36/5'9/177
CFWU-3. Reg. Superman. Burgener. DU.
135,145,155,165,175-Just about. Had to dump backwards. 175,175
Disappointing after missing at 175 just after 165. Dumped forward. Messed w/my mind w/no bumper plates & not much room around rack.
Think shoulders got lazy. Weight went up pretty easy overall.

95-115-135-155-165-175(f)-175(PR)

First time really doing snatch balances. PR came in 15 short of my max snatch.

135
155
165
165
170
175
180 fail

Practiced form for warmup with just the bar.

135-155-155-165-165-165-185

Could have went heavier, but the lowering of the weight was difficult.

CFWU
Snatch Balance
85/105/135/135/135/115/125
M/49/196#/72"

M/ 54/ 215 lbs/ 6'3"
45 x 5
65 x 5
85 x 5
95 x 5
105 x 5
No spotter

no spotter or bumper plates makes these types of lifts hard to deal all out, feel like I could have gotten a lot more

105
115
125
135
145
155 (f)
145
145

23.m.138.65"

as rx'd
115, 125, 135, 140, 145, 150, 150(PR)

3-3-3-1-1-1

45-55-65-75-85-90(miss)

45
55
65
75
85
95
95

Overhead Squat 5-5-5-5-5 reps

35kg, 35kg, 37.5kg, 37.5kg, 40kg, 42.5(f)

Really struggled with this wod, OHS usually come easy to me but felt sick as I'd just finished the rowing wod (slowly).

I'm flexible enough just couldn't get the bar up and then it had to be held up for me and that was a disaster(one bloke thought I was small and the other tall so the bar was never even), lost concentration. After did Push Jerks and lots of loading and unloading of the bar for one rep b/s but no tears or ribbing!

Good Fun

Posted above comment on the wrong day. Ok I know blonde.

Snatch balance

25kg, 27.5kg, 30kg, 30kg, 32.5kg, 35kg, 37.5kg

Harder than I thought it would be. When I went heavier it ended up a P/J, OHS no trap door.

Good Fun

after hpc and burpee wod (100423), so wasn't 100%, arms tired early. once started failing, hard to get back on track mentally

95-105-115-125-135(fx3)-115-125(fx2)

most fails were at bottom, and just barely lost balance overhead. need to practice more

did this is as warm up to DT

65
95
115
135
155
155
155

M/34/177

Snatch balance 1-1-1-1-1-1-1
55(5)/65(5)/75(4)/85(4)/95(bad form)/85(3)/85(5)

rest 6:00

tabata deadlift (20" on, longer than 10" off-had to load/unload own wts)
135-8, 145-9, 155-9, 165-7, 175-7, 185-6, 195-4, 205-4

rest ~5:00

5 rds:
25# weighted dips, 8 reps
jump rope work, alternating 2-feet, jog, sgl leg, double unders

run 3 miles (23:15)

Played around with these recently and decided to go back and post.

135 x3
165 x2
80kg x2
85kg
90kg
95kg F
95kg
95kg PR = about 210#

33/M/6'2"/240

95/115/135/145/165/175/185

115kg (254lbs)

95
115
135
155
175f
175f
175

95
95
65
65
65
65
65