October 12, 2010
Snatch balance 1-1-1-1-1-1-1
Dave Lipson 300lbs, James Hobart 272lbs, Dave Leys 215lbs, Kristan Clever 185lbs, Rebecca Voigt 175lbs, Laurie Galassi 155lbs, Miranda Oldroyd 150lbs, Heather Bergeron 150lbs. Post loads to comments.
Compare to 100412.
Ken Roads, FGB5.
"Combative Practical Shooting: Part 2" with Dave Re and Dave Castro, CrossFit Journal preview video [wmv] [mov]
Highlights from the CrossFit/USAW Weightlifting Open by CrossFit Again Faster - video [wmv] [mov]
WOD Demo with Laurie Galassi and Dave Leys - video [wmv] [mov]
WOD Demo with Miranda Oldroyd - video [wmv] [mov]
Dave Lipson, 300 lbs on today's WOD - video [wmv] [mov]
James Hobart, 272 lbs on today's WOD - video [wmv] [mov]
Kristan Clever, 185 lbs on today's WOD - video [wmv] [mov]
Heather Bergeron on today's WOD - video [wmv] [mov]
Brian Curley, 2010 CrossFit Games Masters Men Champion on yesterday's WOD - video [wmv] [mov]
Posted by lauren at October 12, 2010 5:00 PM
Sucks to be the guy in the EOD suit.
I want Re and Castro on my side! Nice shooting.
Love the pic!!!! FD turn out is my fav!
Nice pic! Can't wait to see if I can get a PR tomorrow!
Pic from @ www.crossfitfairfax.com!
Big Brian Curley is a beast and is a champion in every sense of the word.
Miranda videos are the best! More Miranda please!
Does anybody else feel like Dave Lipson's depth is questionable in the 300# snatch balance? I find James Hobarts' much more impressive. Don't get me wrong Dave is great athlete, but where's the standard?
Hobarts' vids are always legit.
10 Pull ups, toes asst
= 12 R
Oy! Not my prettiest snatch balance. Depth is pretty close, might pull back a little next time and hit better technique.
Nice looking lifting spot James.
It's not super deep but its there for sure the hip joint broke parallel and thats what counts in competition if I am remembering correctly.Very impressive weight.
Any substitute for this? I workout at a planet fitness and I'm worried about dropping the weights...
chris, best is find another gym
Ha yeah, I wish I had time to go to a crossfit gym...currently in the Municipal Police Academy and the closest Crossfit gym is about 45 minutes away...
I love the videos with Miranda in them! She's such an inspiring female athlete and a fantastic ambassador for the sport. I can't wait to watch her compete at the Games in 2011! Keep it up Miranda!
Lipson's snatch balance didn't reflect the real purpose of this skill, do get deep under the bar quickly were Hobart's was pretty close to being bang on.
The Snatch balance isn't a competition lift in itself, so the hip breaking parallel is only a qualifier for the OHS. Dave is super strong, but he's catching the bar high and riding it down, not dropping under locked arms. Its
Can someone tell me what was wrong with Heathers 6th attempt at 155? I am not an Olympic lifter and it looked pretty damn good to me, although it looks as though it was not counted as a good lift. Good lift or not, I'm still impressed.
where the met-con been at?
45, 55, 55, 65, 75, 75, 85
Gonna have to pass on this one. I'm trying to clear up a particularly stubborn case of bursitis in my shoulder and the ROM required for this movement is definitely not happening.
Speaking of...I'm having a problem with pullips at the bottom - they're killing my shoulder when I drop between reps. What can I sub to maintain pullup strength that wont compromise my shoulder?
Milt - Heather didn't catch that one at the bottom. She kind of caught it above parallel and then rode it down, and not really all the way down. But like you said, impressive anyway from a tremendous athlete.
Why are they shooting at targets of small children?
Awesome Snatch everyone.
does Progenex own crossfit?
These practical shooting videos are easily one of my favorite crossfit video series yet.
Main site picture is of Ken Roads of Crossfit Fairfax / Reston. Joe Callahan is in the firefighter gear in the background.
I was just wondering what peoples views are on skins (or the like)
We see the elite athletes working out in them lots, but i see that pointless as skins are for recovery (through compression)
Are they thinking it helps? or just a comfort factor? It just confuses me to be stretching these compression garments, making them less useful for recovery.
Everyone should watch the Heather video with the 155 attempts. Great example of reality.
I found CrossFit through the practical shooting community. If you want more information go to uspsa.org or brianenos.com.
The shooting community is much like the CrossFit community, some of the nice people around who take what they do very seriously. That's good because they play with guns! Show up to a local club match, tell them you're new, want to learn more about it and they will take good care of you.
Awesome highlight video! Hobart stuck in bottom of that clean...eeshhh and the backwoods snatch balance, guy is an animal!
This was posted yesterday by Matt Swift an should be read by every armchair quarterback. I thought that of all days a day with snatch balances wouldn't have the form nazi's raining fire because it's snatch balance, either you make it or you don't. Here's the post, I think he nailed it on the head:
"Something to consider for those that are struggling with the videos ...
About three years ago, I remember seeing times posted everyday in the comments section and wishing I could see how those people did the workout. Now I can and I am grateful. CrossFit HQ are providing us insight into the training habits of the elite ... that is a wonderful privilege and I cannot think of another sport that is brave enough to show "warts and all" unedited, un-airbrushed footage of what actually happens in the gym.
In my mind, there would be a problem if censorship crept in and we started to see "productions". The fitness industry is already full of that crap.
Sometimes the videos inspire me to "be that guy" and sometimes they remind me to "not be that guy". Both are useful.
Everytime a video is posted with less than ideal form and I get the voice in my head that says "he didn't set his back" or any other armchair criticism, it makes me grateful that I am part of a community that places so much emphasis on doing things properly that I have a frame of reference that allows me to recognize when things can be done better. And, ultimately what I (or you)choose to do in my own training is up to me. The video is posted and the community has the opportunity to openly debate and discuss the content. What more do you want?
If you watch the videos and are telling yourself that you would never make form or range of motion errors because you are standing on higher ground, you should probably consider whether you ever stepped outside of your comfort zone.
Now that I get to see the videos of the elite training, I understand that (1) they are human like me and make errors too, and (2) they push harder than me which is why they go faster, both of those things inspire me to be better.
Anyone who claims that there is a deficit of instructional material provided by HQ on how to do the WOD is simply closing their eyes to the incredible resource that is crossfit.com and the CrossFit Journal.
The real problem is that people become over-critical in the absence of comparison, and develop a sense of entitlement of how things should be done. Imagine if the comments section prompted you to upload your own training video of the WOD before commenting on the mainsite video.
Keep the videos coming they are awesome, and thankyou for posting the fast times. Love it!"
Thanks Matt Swift, I hope you don't mind that I reposted you, I thought you just put it really well. Seriously, if you don't like CF go somewhere else. Some of us are tryin to workout.
Anyone know the name and artist of the song in the USAW Highlights vid?
haven't done any form of snatches in over 2 years. so i worked on my form today. feet still too wide apart at the bottom of the snatch.
warmup 20kg snatch balance, about 10reps concentrating on feet positioning.
WOD (weights in kg):
first 5 rather good form, after the 40kg failure, lapsed back into my bad form (feet too wide apart) again. still need to keep working on snatches.
I am in Iraq right now and our internet is blocking all of the crossfit videos.So I can't watch the demo videos. What exactly is a "snatch balance"?
Just watched Miranda's and Heather's vids. Both wonderfully inspiring. Pure grit and determination.
So now I'm gonna watch big Dave and James hit the heavy stuff...
James' and Dave's vids were awesome too. James' balance with 272 was just superb!
Couldn't agree more with Matt Swift's comment too. Of course, it won't change anything; where would we be without all the armchair critics and interweb gurus?!
For the sake of completeness, the Laurie Gallasi and Dave Leys vid was awesome too. Laurie's form looked superb throughout; 150 must be well over her bw.
Again, thanks CFHQ for posting so many of these inspiring vids.
do u intend to have all of our text convos filmed? hahaha :-D
o and - u should own that 155 sb.... and more!
Hey Brian from NE CF, dude awesome WOD. I am 38 and I hope I perform at that level. 3 2 1 go brother.
Miranda, nice talk-through/walk-through/demo of the WOD.
65, 70, 75, 80, 85, 90, 95
Strong work Brian, Old men rule!
3 Rounds for time of:
10 Thursters, 26lbs
95-105-115-115(F)-110(F)-105-105 (Did 95# twice after 7 rounds to make up for failures)
All in KG.
Stilkl more work to do on snatches as can lift heavier but lose technique.
Snatch Balance 3-3-3-3-3-3
155,160,170,175f,175,180,185-1st time with movement. need bumpers
HQ: Congrats and Thanks You's for yet another moving, motivational and timely video that cuts to the core of what CF is all about!
PS @ Jordan #32: Spot on. Especially the "They push harder" part. Thank you.
Is HQ making a sequal to "American Flyers"? Can't wait to find out who will be involved in the obligatory love triangle.
light weight, but real progress for me today on form:
Crossfit sri ram ashram,India
Wow, there are a ton of great videos posted today! The highlight reel from the USAW meet is fantastic and motivating. I also really like that we have a video posted from the Masters Champion.
I read the comments afterward and realized I was catching it high and riding it down. Will dial it in next time.
''A.M. warm up'';)
Snatch balance 1-1-1-1-1-1-1
5.160lbs f,f, got ot on 3rd try
6.165lbs f, got it
7.165f, got it
3.145F,F got it
6.160f, got it
7.165lbs F, got it
I didn't retry 170, it took all I had to get the 165 again, but I got some good work in. Real happy with it all.
Yeah - what's the music from the hilights video?!
Wow! Dave is a beast!!!! I usually smash these heavy workouts, but it is all about the balance! Amazing what a fraction of an inch can do for the balance! Working on form. This is my most difficult lift! Love the look from Globo Meat-Heads when doing this one.
95-105-115-115-125-135-140(failed)<--Started with 145, couldn't get it. Dropped down to 140 and was only able to get it to the point that it would've been an overhead squat, not snatch balance.
Since I needed more than this, I also did 10 Thrusters after each snatch balance.
Have to stay lighter and continue work on form. Self-imposed pressure to get to body-weight.
That would be "Ryan", of course...
Dave C., Nice work. I think people who have not shot cannot understand the difficulty of shooting steel. Sometimes they drop and sometimes they don't. 40 seconds with forty targets is excellent for a combat shooter.
Have, Fun, Train Hard,
1st time doing this workout! Very different but I really enjoyed this one!
then tried BW OHS (used 210) for 15...dumped the 15th rep
Topped out at 155#, but did not hit 155# consistently with good form. Some of the reps were pressed out rather than jumped under and caught correctly. I did get 155# for multiple reps correctly, but not 100% consistently.
Prev: Topped out at 165. Much better mech today. Good videos.
love the videos!
80, 95 (slow going down), 95, 100, 105, 115 (slow going down), 115
Need to work these more and TRUST myself to nail the skill.
2010-10-12: 111 to 160. 1st time, took a bit to get technique. 160 sloppy, 155 clean. Box squat 5X5 to 200.
definately need to work on my snatch balance/overhead squat
first time doing this wod.
many reps at 45 interspersed with the 85 & 95 for proper form, which broke down to jerk/overhead squat at 85 & 95. Definitely a mental problem (fear); need more work here!
topped out at 205 before I ran out of time.
snatch balance 135x7
snatch press/ohs 185x3
Turns out I am terrible at snatch balances. Just another area to get better at...
First time doing this lift
45-55-65-75-85-95fail-95fail. : (
Will go back tonight and see if I can do better.
1- 45 lbs.
2- 50 lbs.
3- 55 lbs.
4- 60 lbs.
5- 65 lbs.
6- 70 lbs.
7- 75 lbs.
Should have gone heavier.
Could someone help me understand the difference between Snatch Balance and an overhead squat? I'm not totally comprehending the movement.
followed by back squats.
Given the inverse relationship between Heather's wardrope and the weight lifted....I was hoping she was going to try 250lbs.
3 rds cfwu
Pathetic, have not OHS in a while, how quickly it goes.
85-95-105-115-125-135(f)..tried again and got it!!!!!!!!!!!!
1st time tryn this heavy ..elbows a lttle upset with me so i think i could go heavier...mayb 145.
I don't think OHS depth matters in Oly competition. Just getting under the weight with arm locked right? Now Greg Everetts oly book does say squat depth is full depth... Still some freak strong people out there.
95, 115, 135, 155, 135, 135, 135
Never performed this lift before, Had no bumper plates so afraid to dump, stopped at 200.
65, 75, 85, 95, 105, 115, 125
Everything after 65 was a PR for me since I've only attempted this lift in one other WOD. I wish I owned bumpers because I think I could do more in the future.
Does anybody know when they are announcing dates and locations for the next round of sectionals? Seems a little early, but I am just trying to plan. Thanks
At #26 Kent:
I can only assume you are kidding about the "Why are they shooting at targets of small children?"
But in case you're not:
Those don't represent children - they're smaller and therefore a more challenging target!
PR by 50 Pounds:D
slight labral tear a few weeks back...didn't want to push it.
That took a little neurological programming to get going, overhead squats and light, light snatch balances to convince myself I could do these.
I started with 115, thinking this would be a modest day, but I managed to get the hang of it and work up to 185 pounds. The 185 was not the deepest catch of my career, and I could likely have done more, but I went back to work on burying a pair of 155's.
* all caught above parrallel, not sure if this makes these not even snatch balances, but all were carried down well below parallel.
I'm starting to feel like my snatch balance and OHS are improving. I year ago I couldn't do either with the bar.
Snatch Balances and everything overhead needs a lot of work, It is frustrating because it takes a long time but once it clicks in I guess it will be better.
warm up with light weight working my way up to 95 LB
95 x 1 Good
95 x 1 Good
95 x 1 Good
100 x 1 Failed
105 x 1 Failed
105 x 1 Failed
95 x 1 Good.
average as rx'd 155
Really concentrated on form vs weight. I will be reviewing more videos after todays performance in relation to technique...
worked up to 105. bottom postion goes to crap. needs work.
2 #99 - james.patrick
yes, I was indeed kidding :) tho I was curious as to why they were all so low?
CFWU X 3 (15 reps each) - dips due to an injured elbow.
W/U: snatch balance, 2x3 at 45-65#; 2x2 at 85-105#.
As Rx: 125-135-145-155-165-170(f)-170#.
Prior to this, 165# was my PR. Not sure I'm going to count today's 170#, as the squat was just above parallel. Did this one despite my left shoulder injury. Didn't seem to bother it too much, but I'll probably pay the price tomorrow.
I am not comfortable with this movement yet, So I kept it light. My OHS is not the greatest, I just need more practice, then this movement should be easier to perform.
Nice work on the Tabata's, Brian!
Question for all - What are your thoughts on the "lowest rep round" scoring vs. "Total reps" journal?
It seems like the realms of capability won't be pushed, until we push each round.
4 x 3 min. each of jump rope, speed bag, shadow box in ring. total 12 rounds
135, 155, 165, 175, 185, 225, 245
broomstick (fail), 45, 95, 115, 125, 135, 145, 155 (serious- fail...dumped rubber coated weights in my GLO-BO gym) 135
32yo M 175lb 5’10”
CFWU x 3, lunge to handstand against wall practice / HSPU 2,1,1, 5 pull ups, 5 ring dips per round
Snatch balance 45lbs x 5-5 65lbs x 5 85lbs x 3 95lbs x 2
100lbs x F-1
105lbs x 1-F-F
95lbs x 1-1-1-1-1
3 minutes rest per set
Foam roll after
Compared to 100412: 115lbs
155 previous pr
165 new pr!
"In this possibly terminal phase of human existence, democracy and freedom are more than just ideals to be valued - they may be essential to survival. "-- Noam Chomsky
Did Friday's Front Squat WOD instead...
Came in shooting for 315, but after missing at 300 just kicked it up a little bit.
1-7 of 115# Snatch...
1-7 145# Front Squat
50 35# Dumbell Shoulder Press
Shoulders are tender.
age 20 bw 170
started with the bar and worked my way up to 135#
Did an extra lift at 135 to finish on a positive note. A nice reminder how monstrous the elite CrossFitters are - especially the women who weigh 2/3 my bodyweight that outlifted me by significant loads! Awesome work!
Never did this before
Snatch Balance x1
25 45 56 67 78 89 100
not going higher without bumpers
Power clean x1
89 100 111 122 133 138 (ugly)
Didn't count fails as rounds, legs got a little wide on 135+.
First time doing these so I started light, too light actually. I thought about heather on her 155# and I wanted 140#. Kept at it and go it, although I didn't remove any clothing. Perhaps that is the secret to more weight?
Um... I accidentally posted under "runnermom"
First time with this. First few were a little dicey to say the least, especially without bumpers.
115 (1 extra b/c they started feeling good)
Need to work on foot positioning as well as figure out how to get the bumper plates unlocked at globo :)
first time doing these, tried the 175 three times before i just decided to wait till next time. i'm pretty stoked because my max snatch is 140
Sore hamstring so I stopped. Felt like I could go much more. Getting beter.
1st time on the Snatch Balance
145 easy, 165 failed twice. First time doing these with more than 95 on the bar.
Felt pretty good. Need more speed
160, 170, 180, 185(f), 185, 185(f), 185
100412 - 135, 150, 160, 170, 180, 190, 195(f)
I'm here too, brother. Only way I can manage is doing a 'right-click' "Save As..." on the .wmv version of the videos. Takes a long time, but eventually they come down for me. Just clicking on them to view them streaming won't work, and the .mov files are a complete failure for us out here.
Watch your six.
Never snatched before so took it easy to work on form:
45 / 65 / 85 / 85 / 95 / 105 / 105
Never snatched before, did a lot of overhead squat drilling.
Lipson is a straight up beast. King of the overhead.
First time doing this work out.
Failed at 195 (tried one extra)
160 ugly (pr)
Did this last night, just couldn't catch 155 at the bottom - will try again tonight before the wod.
got lots of clean practice re-racking 155#'s
This is a great movement that I haven't tried before.
Need a lot of OHS and Snatch practice...
Work much lower squat.
practiced the SnatchBalance with bar and 95#
need a lot of work on shoulder flexibility.
Squat depth and catching at the bottom was not an issue.
Metal plates. Worked 135-155. Failed at 165.
115,135,145,150,150,155(PR),155(repeat of PR)
PR is 20 pounds over snatch PR
First time with these.
65, 85, 95, 105, 115, 125, 125
I really need to work on my form, and the flexibility in my shoulders.
First time with this exercise...
Liked this exercise and I feel that with some practice, I could go higher...
175 bar came down on head
Starting to get the hang of snatches
Thought about going for 225 but decided to be happy with a PR and stay within the 7 reps as Rx'd.
45 x 5
65 x 5
95 x 3
115 x 2
135 x 1
no bumper plates and at work so didn't want to dump it. Bout broke my neck trying to catch it. Did this after wall ball/pullup/dips workout.
snatch balance x 1
CFWU x 3
Did 2 x with #65
7 x #95; little flexibility in hips for this. Not digging this exercise.
never tried snatch balance before and focus was on form. This was fun! I look forward to practicing this more and moving up.
each round 3 reps
Topped out at 135, caught the bar a little high.
95, 95, 115, 115, 115, 115, 115
Followed up with; snatch-115,125-PR,135-F.
I felt like I wasn't committed to diving beneath the weight and catching it. I don't have bumpers at the globo and I feel like Its a mental block keeping me from making the lift. I power snatched 125 but ended up only cleaning the weight at 135.
45x7. First time doing the snatch balance. Need to work on getting deeper into the squat as I drop beneath the weight.
Form got better as I went through this. My fail was spectacular. I fell flat on my back with the weight on top of me. Luckily no harm done.
(last time 30-40-45-50-55-57.5-60f)
60kg not pretty (barely deep enough)
135,145,155,165,175,175 frist time single rep on snatch balance
Never done these with more than 45# bar.
Form was poor on 85 make so dropped back down. Interesting lift; fail was really noisy in the cage.
male, 38 y/o, 154#, 68"
65, 95, 95, 115, 115, 125, 135
65,75,90,105,105,105. .6 mi run wu 4:54. abmat x 10 after.
i know this is a late post but...
seriously, wtf, everyone? i just searched all the comments and no one replied to the two people serving in Iraq? and a third person asking for help on the movement.
please excuse me if i missed the replies. this is REALLY frustrating though. i could give a **** about everyone's stats...i believe this resource is best used for dialogue and HELPING PEOPLE.
shame on all of you who ignored the people asking for help/instruction and went ahead and posted your own bs.
# 35 Sam
sorry so late, hopefully you found the help you were looking for before this post. i am no expert but...
snatch balance - bar starts resting on top of shoulders (like back squat). feet/stance is "jumping position" or positioned as if you were beginning a deadlift.
this is a quick movement in which you "jump down" into an overhead squat position - as your body comes down, arms extend into an overhead lockout. feet are "jumped out" into a wider, overhead squat position. finish the lift (come up out of the overhead squat) and bring your feet back to the starting position.
like i said, i'm no expert so i'm sorry for the less than good description.
i mostly just wanted to show you someone saw your post.
plus several fails sprinkled throughout
last one was all mental
Get under it
And slow descent
did at home with all the weight I have. #115. Decided to try some full snatches.. worked up to pr of #115. Did #115 several times. Huge jump! Big gains on the snatch today.
Snatch balance 1-1-1-1-1-1-1 SUB Power Snatch & Overhead squat
Compare to 100412
CFWU, mWOD #52 (snatch prep)
Snatch complex at 65
Snatch balance: 65x3, 95x2, 115x2
Happy that my snatch balance is finally higher than my actual snatch. 185 felt pretty good, so I took a shot on 195. I think it is really easy to psyche yourself out on these dynamic lifts - today was one of the first times that I felt like I could brush off the misses.
sub push press - no bumpers
135, 155, 175, 185, 195, 205, 215, 185x3
1 rep @
Need to work on form; arms fully extended before bottom; need to work on ROM
36yom / 190lbs
Snatch Balance 1-1-1-1-1-1-1
Much better than last time. More controlled, better form, more strength. Would like to break 135 next time.
did overhead squats, sets of (7x10)
45, 55, 65, 75, 85, 90, 95
Never did these before, did 5 sets instead.
95 x 10
95 x 10
115 x 10
115 x 10
135 x 8
2nd WOD today. wanted to be very warm before trying this. tried to match each snatch balance with a squat snatch. managed 44kg.
+3 min-2 min-1 min
Rower and jump rope
Worked on form. These are very awkward for me.