February 4, 2011
Snatch balance 3-3-3-3-3
Kristan Clever 165lbs. Post loads to comments.
Kare Williams, CrossFit Northwest Tucson.
"Kipping Pull-Ups with Jeff Tucker", by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
"Getting To Know George Ryan" CrossFit Striking Instructor - video [wmv] [mov]
"Be Your Own Bodyguard" with Tony Blauer - video [wmv] [mov]
"The natural progress of things is for liberty to yield and government to gain ground."
Posted by lauren at February 4, 2011 5:00 PM
- Thomas Jefferson
Maybe it is just me, but I was thinking recently how I haven't seen any snatch balances for a while. This ought to be interesting.
This is so funny...rest day and was a little behind on the workouts so wanted to do a Snatch workout...Did Randy....Oh why did I do that...however I cut 1 min off my last time! 3-2-1 Go, well not for the WOD Tomorrow!
finally did my CF total.
425 back squat (PR)
440 Deadlift (PR)
Got yelled at to put my shoes on 3x, they nearly kicked me out lol. I need to get some lifting shoes or those sweet vibram 5 finger things.
I want to pose a question. I have a drawing of a well known Christian image made into a funny logo with a "CrossFit style" phrase. I don't feel it's offence but I wonder, no matter what the image was would it offend some people here? So what ya think, should I post it on crossfits Facebook or keep it to myself?
3 - Did the 6 sets of 3 reps of cleans today. Got yelled at for dropping the weights. :P
I'm personally a Christian, Seventh-Day Adventist in fact, and I don't have problems with Chrstian images/photography/art/paintings etc. unless they're mocking God or Christianity in some sort of way. But then again, there is something called freedom of press in this country so I'm not going to stop anyone from voicing their opinion, or expressing themselves. That's just what I believe in.
On the otherhand there are going to be people who are going to take offense to it, whether it's actually offensive or not so I would suggest using your judgement and think about how many punches you are willing to take.
TJ Cooper Here.
Welcome to the CF Family, I know the work you put in in the past will continue here too. I hope to see you at a Seminar.
No demos for the snatch balance???
Great seeing George Ryan on the mainsite today. I was at the innagural striking cert and it was awesome!!! One of the many things I love about CrossFit HQ is they really do get the experts in the specialty fields. George is certainly no exception. The entire weekend was absolutely outstanding!!!! Love the variance that striking brings to CrossFit... Just another tool to build our fitness! Some of the workouts we did that weekend were the hardest I've ever done. George is a great coach and alot of fun!
Comment #3 - Posted by: Eckers 21/M/6'/187lbs
Eckers, that's huge, nice work.
Just get some chuck taylors, some of the strongest athletes in the world lift in those and they are cheap!!!
The Jefferson quote is one of my favorite. Sadly, it's true.
"A long period of peace has deprived the earthlings of their instinct to wage war. The Federated Government, greatly concerned regarding this ever increasing dangerous situation, developed a GAIN GROUND simulation system in the year 2348 in an effort to instigate their ever waning fighting spirit. However, suddenly without warning, the Supercomputer went berserk and took many of the citizens as hostages. In order to rescue the POWs, three of the bravest warriors were urgently dispatched to go forth into the deadly GAIN GROUND."
I too attended the first striking cert (January 2011) and George was a terrific instructor, a true pro. The rotational movement that striking adds to crossfit is hugely valuable functionality and variance that we can add to our WODs for our members. Super excited about integrating it at our CrossFit affiliate (Hammer Down CrossFit in Chantilly, Va), which we are doing now. Thanks for highlighting George and all of us that were at that certification!
Awesome picture! I knew it would make it Greg!
"Listen, Ender, commanders have just as much authority as you let them have. The more you obey, the more power they have over you."
Such a tragic quote. And so true.
As George Ryan's brother I have to say I am very proud of him. I also have no doubt that The CF community is getting an outstanding instructor and person. All Crossfit athletes from professional fighters to complete novices will benefit from George's instruction. I have first hand, and look forward to the cert. in Massachusetts. Well done George.
Tony Blauer you have done it again! Awesome video.
I got the snatch part, but,
what do you mean by balance?
thanks ahead. I'm new here.
Well, forgot about this movement the other day trying to get the weight up for OHS...d'oh.
with regards to something you are producing being offensive.
Honestly, and I mean this in no way to be rude towards you, but honestly, who cares what is and isn't offensive? Who's to say what is an isn't? One person?
My opinion, do whatever it is you want/need to do, and don't worry about what people think.
No matter what you do, there is going to be one person to have a negative thought or comment about it, no matter what!
And with regards to this whole striking and crossfit thing. I love crossfit, i really do, i'm an avid follower of the site and try my best to learn and do the most i can. But, what the hell? Crossfit Striking?
Training in MMA for the past years now, i find it rather absurd that someone would put the name crossfit and striking, everything in the video is stuff i have been doing for the past 6 years. It's stuff i've seen in videos time and time again. Having various stations, working various body parts, incorporating offensive and defensive positions and attacks.
Like i said, i really do love crossfit, but it's just getting crazy now. What's next, crossfit ballet? Crossfit golf? Crossfit Fishing? Crossfit capoeira? Crossfit MMA?
Feel free to take my ideas, just give credit where credit is due!
Crossfit = A Way of Life
If you disagree, die. If you think otherwise, die. If you question, die. Crossfit is strength. Crossfit is vitality. Crossfit is longevity. Crossfit is WHAT it means to be alive. To live. If you are truly alive, you Crossfit.
If you don't.... you eventually will. Or else... sayanora.
What's the best way to bring the bar back to your neck after doing 200+ pounds? Am I allowed to drop it and rerack it or is that breaking up the reps? I don't wanna have to go lighter to do the three format but i want to go heavy three?
What is the purpose of the quote? To insight riot? Does anyone agree with this?
@14, I would not consider it all that tragic. Let's remember that the Federalist won and the anti-federalist lost. I for one would say the last couple hundred years of this country have been pretty damn good. Which means by default Jefferson was wrong. There has always been a need for a strong central government, thats why we have one.
@20 agree with you on the crossfit striking
@21 I gues this means I'm going to die
def feel like im doing the same workout as two days ago, and once again going to be a struggle getting the bar from the final position to starting position.
115-135(f)-125 Solid(PR)- 130 (F)- 125 (Sketchy)
Ref Tony Blauer Video.
The Spear System's actual primary technique is very, very similar to Wing Chun's Fak Sau and Jum Sau structures.
The Spear System is a shorter pathway but the Wing Chun route is more complete. Both are valid. And if anyone is wondering how I can be qualified to say this -I used to teach Wing Chun for 15 years, AND I was shown the Spear Technique by my old teacher (he was a British Police Officer) so no BS from me ;-)
Are the Games tickets sold out already? Ticketmaster is saying they are unavailble.
#3 I use wrestling shoes, they work great!
3x95, 2x115 (surprised myself), 3x115, 3x135, 3x135
Not so thrilled with these numbers.
#23 Trevor, for me personally, if I have to drop it, I just get it back into position and do the next rep as quickly as possible and still count it as part of the set.
Snatch balances are not really supposed to be a multiple rep exercise anyway...they are a practice exercise to develop the full snatch.
Crossfit Sri Ram Ashram, India
Not sure we had this movement right but it was a good workout regardless.
@25 A central government representing the most free populace in the history of the world.
Payed for by those free people.
Protected by those free people.
Our countries success is mainly based on the fact that we defined inalienable rights for our people.
Not because we had the best government/system.
Rights not defined by men, but by a creator.
Take that away and we will enjoy the lack of freedom and lack of high quality of life that the rest of world has had for thousands of years.
Worked on form since I'm not use to doing snatch balances
are we supposed to just let the weight completely drop after each rep then rest a few minutes between sets? i am getting weights up fine bu not going as heavy as i could so i can re rack
I agree .... it's nice to have exposure to other training styles, but to give someone a cert as a Striking Coach simply for attending a 2 day seminar is a stretch.
Don't get me wrong ... I am NOT saying the "cert" wouldn't be worth attending. I have been to a few and know they are excellent. But some of these events don't merit a Certification as a trainer.
Maybe I'm completely mistaken. Maybe after a 2 day Crossfit Hockey cert, I could train a hockey team .... ;)
It's workouts like this that make me addicted to crossfit. I've worked out in 'big box' gyms for 20 years, with okay success. But in that time I never even heard of or saw anyone do a snatch balance or overhead squat! Killer stuff, I've had as much success in 6/7 weeks as most of those years since I started crossfit.
A strong federal government is the penance you pay for the sins of slavery and chronic foreign entanglement.
115 (warm up), 135, 155, 165, 185, 205 (failed on first and second rep). I have no idea if i did this right. I felt like I was doing a push jerk from behind my head with a OHS grip. I wouldn't come nearly as far down as I do when I do regular snatches. I found myself getting the weight up and then squatting, which is dumb, not dropping under the weight.
HQ please post a journal or something on form of this wod!!!!
Your comment comes across as brutal and threatening. Was this your intention? Did you mean to say that if someone does not do CrossFit then they should die? Surely you realize that the majority of the world population does not do CrossFit, and for this they do not deserve death.
Your comment- “Crossfit = A Way of Life. If you disagree, die. If you think otherwise, die. If you question, die. Crossfit is strength. Crossfit is vitality. Crossfit is longevity. Crossfit is WHAT it means to be alive. To live. If you are truly alive, you Crossfit.”
My participation in CF doesn’t give me the right to look down on, or feel superior to, a runner, strict weightlifter or even someone who doesn’t regularly work out. Your value as a person is not solely based on your workout program. Life and death are not jokes, and not something to wish upon someone in the dismissive tone of your comment. As a veteran of 3 middle-east deployments and over 10 years of service, someone who knows life and death, I ask you to reconsider your remarks.
WOD- Burgener warm-up, then 95-95-95-95-115
@40 I tottally agree, for me crossfit is about personal gratification, accomplishment, the ability to GET BETTER EVERYDAY!
Great video Jordan Gravatt! Great job editing a lot of footage, love the music, and I love that you had me in there kicking Dusty's butt! LOL! Can't wait for the SEMINAR!
for those who asked what a snatch balance is, here you go (i had to look it up myself and found it)
a standard snatch starts with the bar on the floor.
the snatch balance, aka drop snatch, starts with the bar on your shoulders. it allows you to 1) move more weight than a standard snatch and 2)helps learn balance through the squatting portion.
standard snatch gif:
snatch balance, or drop snatch, gif:
if someone has better input, please elaborate. im still learning crossfit myself, but it was asked multiple times what a snatch balance is and there was no response.
All reps felt good, might have been able to push things up a little higher all things considered.
Snatch 1RM: 200
Snatch Balance 1RM: 215
All reps here felt good, probably could have pushed the weight a little bit higher all things considered.
Snatch 1RM: 200
Snatch Balance 1RM: 215
Tony's work, through BYOB, PDR and SPEAR is making the world a safer place. I've seen it, I'm living it and hear from our MIL/LEO folks everyday how it's saving lives.
For me, the most profound response has been how it has impacted the lives of our civilian members. Many have spent years studying Martial Arts only to have it make sense after one day exposure to Tony's work, those with no training find out how this stuff is genetically programmed into each and every one of us. Life changing is an understatement.
Seriously? This is the missing link in EVERYONE's training. I feel like I'm letting our people down if I don't do every thing I can to expose them to this truth.
Big props, Tony! Badass video spreading the word about what we ALL need.
comment #3: get some vibram five fingers...I wouldn't run or lift without them since I bought them last April. Worth every penny!
I still feel beat up from last Sunday's throwdown I was in...sucks to turn 40!
Our affiliate did 5 rounds of Bear Complex.
1 set is PC, FS, PP, BS, PP
7 sets equals one round
SPEAR! CrossFit Overload in Murrieta, Ca.
See you there!
Tony Blauer is the man! We had him come to our box and it was awesome. Practical information and a great hands on experience for anyone interested in self defense.
Cant's say enough good stuff about the Be Your Own Bodyguard seminar.
Great Video by Jordan!
#22 Crossfit all you like, that's great that it makes you happy.
You're still going to die. Everyone does, like it or not. This is Crossfit, not Highlander.
THERE CAN ONLY BE ONE!!! (CrossFit)
Can't use the snatch grip, so she worked on clean and jerks instead.
Snatch Balance...no, it's NOT how you managed your relationships in High School.
Today we continue to use an olympic lift movement for building strength and functional capability. You should be familiar with the position, form, and movement from the Overhead Squat (OHS) workout two days ago.
A picture's worth a thousand words, and the video explanation for this exercise, found on the left through the "Exercises and Demos" link and conspicuously named s n a t c h b a l a n c e will better explain the lift than anything I can write here.
So do your Crossfit Warmup (CFWU), and maybe the Burgerner too (see Exercises and Demos link again), and some warmup reps of the Snatch Balance. Then go for it with the heaviest weight you can safely and properly lift for 5 sets of 3 reps. That's the meaning of 3-3-3-3-3. Rest in between sets as necessary to ensure max weight/effort, but not so long your muscles cool off.
Remember that difficulty with this and other lifts, although rightfully attributible to inexperience, is likely most exacerbated by a lack of flexibility. After completion of the 5 sets, !!STRETCH!! while you're still warm...hamstrings most importantly.
Again, my tingly spider-sense says a 5-10k run or row is right around the corner.
Great promo video for the "Be Your Own Bodyguard" workshop with Tony Blauer. My brother and I went down to Crossfit by Overload for a glimpse of the workshop. I can't say enough great things about the practical and simplistic/natural approach Tony takes to diffusing a situation and defending yourself and your loved ones. Sure we all think it wont happen to us until it does and we don't know what to do. The short glimpse of the "BYOB" workshop that I experienced left me wanting more. We will be bringing a large crew to the first one on February 12th! Can't wait for it. Jordan Gravatt put together a sick video for it to....watch out for that ending! :-)
Every man dies...not every man truly LIVES....
...unless he CROSSFITS!
Perhaps that's what #22 (catch) had in mind :)
2011-02-04: 160X3. Felt good.
2010-10-12: Singles to 160. 1st time snatch balances. 160 sloppy, 155 clean.
2010-02-04: 160X3. Felt good.
2010-10-12: 160X1. 1st time. Sloppy form.
Coming from a longtime Crossfitter, if Crossfit is "your life", you need to get out more. It's just a tool...nothing more.
6 months Post Op Rotator cuff surgery
Recovering from an odd calf strain
Power snatches, 5 sets of 3
WOD #30 - Not so sure about this one, not because I thought it was a bad workout, but it seems a little impractical as some have said. A lot of discomfort bringing the weight back down. If this is a "suck it up" kind of situation, so be it. But if there's an easier way other than just dropping the weight, I'd love to know.
Anyway, 3 x 5 of snatch balance.
CF Warmup: 3 x 10
Weights: 115, 135, 155, 175, 185
New exercise for me so I'll obviously start a little heavier next time. Cheers!
Comment #22 - your quote is a little out there, and I TOTALLY disagree with:
If you disagree, die. If you think otherwise, die. If you question, die.
I think that coach Glassman welcomes a differing opinion and has publicly declared that one big point of the Games is that it should be a proving grounds to see what really is working and what is not and then incorporate what DOES work and abandon that which becomes antiquated. Coach Glassman has always appeared to me to be a person who is very intelligent and is also on the search for what it is the best way to both best improve and maximize athletic performance as well as general well being/ health. THAT is what CrossFit appears to be oriented to. NOT necessarily a dogmatic/ purely competitive atmosphere. The truest competition should almost always come from within. I want to be the best I can be, not necessarily just better than someone else... maybe just being better than someone else is not all that you can be.
today was not a good day. i forgot i suck at balancing.
with an ohs of 245 and a snatch 192, looks like i have a huge deficiency somewhere...
85-warmup - 6 reps
95 x 3
105 x 3
110 x 3
tried 115 again, and failed again
3/95, 3/105, 3/115, 3/125, 2/135 (fail on both) 1/135 (form was a little off--I didn't go as deep in the pocket as I should have.) This was a very fun workout and it would be nice to see more snatch balances as part of a regular WOD. I wonder whether it wouldn't make a nice couplet with something like running, GHD situps, pullups, or back extensions if done at a lower weight.
Super awkward for some reason today. Stopped at 135.
WOD 30kg, 30, 30, 30, 32½
Not very good form, best the last set.
Not thrilled with this, but hey, it's my third Crossfit workout so I'm going to try to cut myself some slack!
185-195-205-215-225(f got 1)
185-195-205-215-225(f got 1)
I mean absolutely no offence to George Ryan, the guy sounds like he's done some awesome things to help other people. But, :-) I can't help but watch both the videos and get super hyped that Tony Blauer would kick his and anyone else's ass. The clip was sick, amped me more than the CrossFit Evolution video from a couple years back. I'm going to go drink some beer to calm down.
I've missed a couple WODs due to business travel, so I combined a few:
Snatch balance - 3 OHS - snatch balance: 95-115-135-145(=3RM for OHS, new 1RM snatch balance +5)-155(f)
Cleans 3x3 at 185; FS 3x3 at 205; DBSP 10-10-10-10 at 40s-45s-50s-45s.
Century of 1-arm kb snatches for time, 3:31
Shoulder mobility WOD, stretch
Should have got more, but still pleased.
135 by 10's to 175 (m/46/170)
That was all new territory, everything beyond 135 a PR. Well done, HQ, building upon Wednesday's lessons in the overhead squat!
All 3 times. I am currently using a standard size set which doesn't allow me to spread my hands out wide enough to "lock out" real good for this move. I am picking up a new olympic set tomorrow that I am really excited about. Can't wait to start pushing the envelope on some of these moves. Looking forward to the next two days. Here's hoping the shoulders get a break though, shoveling 17" of snow tore me up the past two days!!
I have only done these once before, so they were a bit strange. By the last set I was feeling more comfortable and I could easily go up in weight for next time.
95-105-115-125(fail, lost balance)-135
Doing at the globo with no way to drop the weights safely... lame. Did a good CFWU x 3 w/ 20 hand release pushups/rd, then finished with 500m row 1:34(PR).
Never tried snatch balances before, so this was a very new experience.
95, 115, 135, 145, 155
I still need to work on full depth, though.
US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska
135 (f, 3)
Snatch balance still a tough movement for me. Afterwards, since I had a bunch of weight on the bar, and the movements are similar, I decided to do some heavy push jerks. Worked up to 235 (PR).
95-105-115-125 (fail on third rep)
then 135 X 3 OHS just to feel the weight
(next time 135)
first time with snatch balance. Will try to work on form for next time. Have plenty of strength for more weight, but, of course, poor form leads to the balancing messing up almost every rep. Ha, felt bad about myself for using such light weight and failing at 125.... Definitely will work on this.
Mash-up based on Thruster/PU WOD, details here and there.
95# Thruster 15 Reps
65# Thruster 21 Reps
Row 750 M
45# Thruster 36 Reps
Just practiced today - still can't get the squat form quite right. Did about 50 reps with a 25# bar. Practicing the movements. Will be implementing the OH Squat into my WU routine from now on.
Bummed with my performance, but need to work on form with snatch balance.
Did 115 OH squats and 25# Turkish get-ups to round out the workout.
Everyone read comment #24 by Shain (Shain45@aol.com).
In response to a quote from one of the founding fathers.
"The natural progress of things is for liberty to yield and government to gain ground."
- Thomas Jefferson
Shain wrote: What is the purpose of the quote? To insight riot? Does anyone agree with this?
Interesting Shain.... Not quite following your line of questioning. Do I agree with the statement? YES. Or if you meant... Do I think Crossfit.com is trying to insight a riot? NO!
Perhaps you can do ten seconds of research and see the left (socilaists/communists/progressives/fabian socialists/islamic socialists what ever banner they hide behind) in the USA is calling for revolution now. http://www.youtube.com/watch?v=3JJesWvO3-4
There is a world wide socialist/marxist movement... it is not "Democracy." and the tactic is to shut down any speech that disagrees with the movement by calling it hostile or inciting violence. That includes quotes from wise men who created a free republic. It saddens me, we now have reached a point to where quoting our founding fathers is considered inciting violence.
Your objection to my post will not silence me. You can try to isolate and marginalize me. Pick a Saul Linksy Rule. Give me a nasty name, accuse me of being a racist, or say I am of one social class or another. Try your best to make people wish they were not me. I hold firm to More Speech not Less. So reply... speak up.
I am sorry fellow crossfitters. Its 3-2-1 Go, I know. I can no longer let these guys spout off. They count on free men to fall in line.
W/U: SB, 4x5 at PVC-20-35-45. SB, 8x1 at 55-65-75-85-95-105-115-125.
As Rx: 135-135-135-135-135.
C/D: static stretch of shoulders.
Shoulders felt a bit tight and legs felt a bit slow so decided to stay at 135#. Happy for the opportunity to practice this exercise.
more practice than anything
130 (f) 2 reps
150 (2 reps)
worked up to 165 rx'd I soooo had more in me, but ran out of time. This one was good!
My shoulders were shot before I even started, so this wasn't very heavy. Definitely more skill focused.
Michael: 115, 135, 145, 150 (f) x2, 150 (f) x2
Haile Leul: 89, 99 (f) x2, 89, 89 (f) x1, 85
Marian: 65, 65, 70, 75 (f) X2, 75
"Man, the living creature, the creating individual, is always more important than any established style or system." ~ Bruce Lee
115x3 155x1 2f
Dynamic effort deadlift. 65% of max 2-2-2-2-2-2-2-2-2-2-2-2
32yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dip, 3 HSPU per round
Snatch balance stick 5-5 45lbs x 5-5 65lbs x 5 85lbs x 3
95lbs x 3-3
105lbs x 3-3-3
3 minutes rest per set
Foam roll after
shoulder limits me stayed at 185 because it started to get 'loose'
24 / M / 5'9" / 135lbs
Overhead squat 1-1-1-1-1-1-1
100-105-110-115-120PR-125PR-130PR plus bonus 135F
A big PR for me, and now I'm oh-so-close to bodyweight. Sweet. It's getting to where I really need bumper plates to do this safely, though; people think I'm a maniac when I drop the bar onto the squat rack pins.
last two sets i had to do one at a time
I don't think I've ever done this excercise before...I need work on it
95 105 115 125 135
Did it at DSU after work...ran .25 miles at 10 twice afterwards
65(f)so back to 60
First time- wow, that's challenging!
Obviously missing something on how to do these--hardest part was lowering to shoulders. Needed a WOD Demo video and some Bingo commentary....
45 67 89 100 105 111(F)
Did 2 WODs..
3 X 5
1 X 7
I had the pleasure of taking an abbreviated BYOB course and it was a blast. Simple to learn and easy to practice....it will arm you with valuable knowledge.
Highly recommend this course and I will definitely take the full version in the next few months.
WU: 45x5, 75x3, 85x3, 95x3, 105x3, 115x3
WOD: 125(f-3), 125, 125, 125, 125
After an hour of kickboxing, I did 65x3 for all rounds
technique work w/65 & 75#s
Shooting for bodyweight, not yet:
I have to say that my shoulders hurt almost all the time. Before I found crossfit, bench presses killed my shoulders. I sleep with my hands about my head whether on my back or stomach (its just where I feel the most relaxed); however, when I wake up (and its often thru out the night) my shoulders kill me.
I do not think I have done the proper stretching and age just may be catching up to me. I read one of the above posts that returning the weight from an overhead position to complete 3 reps was difficult. I agree totally. Getting that weight back really hurt my shoulders. I think I would benefit having someone with experience watch and critique my movements.
M 45 5'10" 221#
40kg x 3
49kg x 3
60kg x 3
65kg x 1 lost balance and dropped it
65kg x 3
69kg x 3 hurt like you know what
Backed the weight back down to 40kg and tried to work on from for reps of 5. I have a whole new respect for Olympic lifters......
175-1 (lost my balance)
Dropped weight after this and got some more sets in. Maybe pushed it too high today...
175-1 (lost balance)
That was tough.
40kg or half the body weight. Still too little flexibility in the shoulders for this excercise
88, 98, 108, 118, 123
45-55-65-70-75(got the first one then took a bad fall with the 2nd and called it a day)
145x1,145(fail on balance )
135x3 form better and faster
If I had bumpers and wasn't in my tiny bedroom, I wouldnt be so scared to go up in weight (still challenging though, got to focus on form) so here it is...
Warmer up: 5x 45
need bumper plates and rotator cuff
Anyone know the music used in the Tony Blauer video?
i didnt feel that this was enough, but i was concerned with form since I have never done these before, so i also did the following sets
200#, failed several times @ 215# x 3.
as rx'd 95-115-125-135-145(PR)
probably could have gone a little heavier but my wrists were killing me
225x3, but hit a new single PR of 245! fun stuff
That "Be Your Own Bodyguard" video gives me goose bumps!
I need to practice this movement more often. worked on my form with 95lbs.
Snatch Balance 3-3-3-3-3
65-85-95-100(only partial squat)-95
same as OHS, trouble w/balance- weight comes too far forward.
After Practiced -2 sets of 5 65 -75#'s
did this right after 8 sets of 7 reps overhead squats so more for technique. Need to get some bumpers so I can go heavier
M/65/183-Snatch balance 3-3-3-3-3
In reading some of the posts above regarding the CF Games, I think some people ignore the fact that CF is a business. The CF Games promote CF. The fact that Reebok is now in a contractual relationship with CF is evidence of where this is going. The CF trademark is privatley owned and increasing in commercial value. By how much only the owners know. Where CF's income was once driven almost exclusively by certification fees, corporate money is now finding its way in. I have no problem with making money (more power to them), as long as those corporate relationships don't compromise the product.
definitely needed to work the 'balance' part
65lb - 5
65lb - 5
65lb - 5
Got the feel.
95lb - 3 (questionable depth).
95lb - 3 felt great!
95lb - 3 getting weaker...
as rx'd 95/115/135/135/115
m/27/5'9/165 manhattan ks
Still taking it easy on back injury so less weight than I would've done otherwise
First time S/B... just learning the technique
Using the padded 18# "body bar" ... nothing in between that & 45# (which I couldn't get)
65 x 3
75 x 3
85 x 3
95 x 3
105 x 3
115 x 1 barely got it!
lowering bar to back was LIMFAC
first WOD after the Garage Games:
short WU then,
14 rounds rx'd (5" deep HSPU's)
Chest to wall on HSPU's (thanks for the reminder #16 Matt_In_Oz).
Rest 5min then made up SN Balance WOD
Finished with Muscle Clean to PP at 135:
Awesome pic! Looking good Kare!
form so-so, back doesn't feel great still on OHS part:
65 x 3
75 x 3
85 x 3
95 x 3
100 x 3
First time doing multiple reps with any weight over 115.
Double unders + 10 burpees between each set
Surprised how much strength I've lost.
sub back squat
275; 295; 305; 315; 315
CFWU-3. Reg. Superman. Burgener. Row 500m.
Failed twice @155, then got it. Think I could get quite a bit more if active shoulders were consistently good. Tighter the core, the better. Big chest, deep diaphram, not chest breaths.
3 reps ea @ 105/110/115/120/125
1st time Snatch Balance
R - 85,95,105,115,115
D - 45,55,55,65,65
195 x3 (PR for 3)
male, 38 y/o, 151#, 68"
65, 75, 85, 95, 105
M/ 37/ 132 lbs/ 5'-6"
70 x 10
90 x 6
100 x 5
110 x 4
110 x 5
110 x 4
110 x 4
110 x 4
I really tried to concentrate on pushing myself underneath the bar into the catch position. I wanted good speed and confidence. I was thinking of going heavier, which I know I could do, but wanted to really work on form with a little bit of a heavy load, not too much.
Following this WOD I did 5 rounds of 10 high box jumps directly followed with 10 chest to bar pullups.
85 95 105 105 115 125(2) 125(1)
Warm Up: Greg A's Warm Up + Bergener warm up and snatch balance practice with a dowel.
WOD: Snatch Balance
45lbs x 15reps
65 x 10
85 x 5
95 x 3
105 x 3
115 x 3
125 x 1-(f)
125 x (f)
115 x 3
115 x 1-(f)
My shoulders are toast from overhead squats yesterday.
Have Fun, Train Hard,
53k x3 pb (1 fail & repeat)
58k x3 pb (1 fail & repeat)
61.5k x1 pb (2 fails)
58k x1 (2 fails)
got tired towards the end so cut back the weight. still getting used to this.
subbed power clean
155, 160, 165, 170(f), 170(f)
need to work on these
Great opportunity to work on my snatch.
90-100-100-100-90 (40/45 kg) last rep was too easy, 95 next time?
Matt: 55-60+-60+-60+-60+ (25/28.5 kg)
Never done these before, kept it light to make sure form stayed strong... fun!
65, 85, 135, 135, 135
185 1rm PR