February 4, 2011

Friday 110204

Snatch balance 3-3-3-3-3

Kristan Clever 165lbs. Post loads to comments.


Enlarge image

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."
- Thomas Jefferson

Posted by lauren at February 4, 2011 5:00 PM

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.

Comment #1 - Posted by: Matt 37/5'10"/185 at February 3, 2011 5:05 PM

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!

Comment #2 - Posted by: swany at February 3, 2011 5:18 PM

finally did my CF total.

425 back squat (PR)
185 Press
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.

CrossFit=My Life

Comment #3 - Posted by: Eckers 21/M/6'/187lbs at February 3, 2011 5:18 PM

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?

Comment #4 - Posted by: Ian at February 3, 2011 5:19 PM

3 - Did the 6 sets of 3 reps of cleans today. Got yelled at for dropping the weights. :P

Comment #5 - Posted by: kyle at February 3, 2011 5:28 PM

#4 Ian

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.

Comment #6 - Posted by: Nikee 17/ f/130/5'6" at February 3, 2011 5:38 PM

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.

Comment #7 - Posted by: tj at February 3, 2011 5:44 PM

No demos for the snatch balance???

Comment #8 - Posted by: Matt 37/5'10"/185 at February 3, 2011 5:45 PM

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 #9 - Posted by: Todd Katz at February 3, 2011 5:46 PM

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!!!

Comment #10 - Posted by: Apolloswabbie 72.5 209 46yoa at February 3, 2011 5:55 PM

The Jefferson quote is one of my favorite. Sadly, it's true.

Comment #11 - Posted by: Apolloswabbie 72.5 209 46yoa at February 3, 2011 5:55 PM

"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."

Comment #12 - Posted by: Archon at February 3, 2011 6:01 PM

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!

Comment #13 - Posted by: Sarah Mills at February 3, 2011 6:09 PM

Awesome picture! I knew it would make it Greg!

Comment #14 - Posted by: bradgill at February 3, 2011 6:23 PM

"Listen, Ender, commanders have just as much authority as you let them have. The more you obey, the more power they have over you."

Comment #15 - Posted by: Benny m/41/74"/225 at February 3, 2011 6:26 PM

Such a tragic quote. And so true.

Comment #16 - Posted by: Benjamin at February 3, 2011 6:54 PM

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.

Comment #17 - Posted by: James Ryan at February 3, 2011 7:26 PM

Tony Blauer you have done it again! Awesome video.

Comment #18 - Posted by: Brian at February 3, 2011 7:57 PM

I got the snatch part, but,
what do you mean by balance?
thanks ahead. I'm new here.

Comment #19 - Posted by: Rami at February 3, 2011 8:08 PM

Well, forgot about this movement the other day trying to get the weight up for OHS...d'oh.

Comment #20 - Posted by: Dave W 27 5'7 180 at February 3, 2011 8:43 PM


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!

Comment #21 - Posted by: Chach at February 3, 2011 8:49 PM

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.

Comment #22 - Posted by: Todd Johnson at February 3, 2011 9:12 PM

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?

Comment #23 - Posted by: Trevor at February 3, 2011 9:25 PM

What is the purpose of the quote? To insight riot? Does anyone agree with this?

Comment #24 - Posted by: Shain at February 3, 2011 9:56 PM

@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.

Comment #25 - Posted by: Mitch P at February 3, 2011 10:18 PM

@20 agree with you on the crossfit striking

@21 I gues this means I'm going to die

Comment #26 - Posted by: Mitch P at February 3, 2011 11:56 PM

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.

Comment #27 - Posted by: tdud at February 4, 2011 12:19 AM

115-135(f)-125 Solid(PR)- 130 (F)- 125 (Sketchy)

Comment #28 - Posted by: GBNT at February 4, 2011 1:34 AM

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 ;-)

Comment #29 - Posted by: Simon at February 4, 2011 1:50 AM

Are the Games tickets sold out already? Ticketmaster is saying they are unavailble.

Comment #30 - Posted by: J at February 4, 2011 2:24 AM

135,145,155,165,170...Metal plates

Comment #31 - Posted by: mike d 146 5'7" 35 at February 4, 2011 4:14 AM



Comment #32 - Posted by: cosmo at February 4, 2011 4:17 AM

#3 I use wrestling shoes, they work great!

Comment #33 - Posted by: swany at February 4, 2011 4:34 AM


3x95, 2x115 (surprised myself), 3x115, 3x135, 3x135

Not so thrilled with these numbers.

Comment #34 - Posted by: Dan D. at February 4, 2011 4:50 AM

#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.

Comment #35 - Posted by: Latham M/30/197 at February 4, 2011 5:03 AM

Crossfit Sri Ram Ashram, India

Not sure we had this movement right but it was a good workout regardless.

Gautam 40kg-50-60-70=75kg(f)
Uttam 25kg-30-35-40-45kg
Bachendra 35kg-40-45-50-55kg
Arvind 45kg-50-55-60-65kg

Comment #36 - Posted by: rashmi at February 4, 2011 5:19 AM


GO FOR IT!!! :)

Comment #37 - Posted by: MaryWNC at February 4, 2011 5:21 AM

@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.

Comment #38 - Posted by: Ryan W at February 4, 2011 5:25 AM

Worked on form since I'm not use to doing snatch balances

Comment #39 - Posted by: Tyler Scott at February 4, 2011 5:29 AM

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

Comment #40 - Posted by: Rudy Wilde at February 4, 2011 5:56 AM

@ #4

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 .... ;)

Comment #41 - Posted by: Rick at February 4, 2011 5:57 AM

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.

Comment #42 - Posted by: Chris at February 4, 2011 5:58 AM

A strong federal government is the penance you pay for the sins of slavery and chronic foreign entanglement.

Comment #43 - Posted by: Prolix at February 4, 2011 6:33 AM

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!!!!


m/28/5'6"/ 150

Comment #44 - Posted by: Rudy Wilde at February 4, 2011 6:51 AM

@Todd, #22,
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

Comment #45 - Posted by: Jon R. at February 4, 2011 7:02 AM



Ernest 40/M/61"/167

Comment #46 - Posted by: twiki2 at February 4, 2011 7:12 AM

@40 I tottally agree, for me crossfit is about personal gratification, accomplishment, the ability to GET BETTER EVERYDAY!

Comment #47 - Posted by: jon f at February 4, 2011 7:18 AM

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!

Comment #48 - Posted by: anneke marvin at February 4, 2011 7:22 AM

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.

Comment #49 - Posted by: Jeff at February 4, 2011 7:23 AM


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

Comment #50 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/183) at February 4, 2011 7:58 AM


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

Comment #51 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/183) at February 4, 2011 8:01 AM

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 #52 - Posted by: Chef @ CF Rubicon at February 4, 2011 8:17 AM

comment #3: get some vibram five fingers...I wouldn't run or lift without them since I bought them last April. Worth every penny!

Comment #53 - Posted by: p. l. at February 4, 2011 8:18 AM


Comment #54 - Posted by: gb 43/m/71"/185# at February 4, 2011 8:29 AM

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. 45#
2. 65#
3. 85#
4. 90#
5. 105#

1 set is PC, FS, PP, BS, PP
7 sets equals one round

Comment #55 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at February 4, 2011 8:37 AM

SPEAR! CrossFit Overload in Murrieta, Ca.
See you there!

Comment #56 - Posted by: danlau at February 4, 2011 8:40 AM

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!

Comment #57 - Posted by: Hollis at February 4, 2011 8:42 AM

#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.

Comment #58 - Posted by: Abner Balasandro at February 4, 2011 8:56 AM



Comment #59 - Posted by: Ben S at February 4, 2011 9:00 AM


Comment #60 - Posted by: Eckers 21/M/6'/187lbs at February 4, 2011 9:01 AM




Can't use the snatch grip, so she worked on clean and jerks instead.

Comment #61 - Posted by: Kevin C. at February 4, 2011 9:12 AM



Comment #62 - Posted by: nutfam at February 4, 2011 9:20 AM

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.

Comment #63 - Posted by: Jon at February 4, 2011 9:35 AM

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! :-)

Comment #64 - Posted by: Jeremy Kinnick - Crossfit Kinnick at February 4, 2011 9:36 AM

Every man dies...not every man truly LIVES....

...unless he CROSSFITS!

Perhaps that's what #22 (catch) had in mind :)

Comment #65 - Posted by: Jon at February 4, 2011 9:40 AM

2011-02-04: 160X3. Felt good.
2010-10-12: Singles to 160. 1st time snatch balances. 160 sloppy, 155 clean.

Comment #66 - Posted by: gs at February 4, 2011 9:43 AM

2010-02-04: 160X3. Felt good.
2010-10-12: 160X1. 1st time. Sloppy form.

Comment #67 - Posted by: gs at February 4, 2011 9:51 AM

Coming from a longtime Crossfitter, if Crossfit is "your life", you need to get out more. It's just a tool...nothing more.

Comment #68 - Posted by: Anon at February 4, 2011 10:22 AM

6 months Post Op Rotator cuff surgery
Recovering from an odd calf strain
Power snatches, 5 sets of 3

Comment #69 - Posted by: Pete In Sun City at February 4, 2011 10:28 AM

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 #70 - Posted by: Pat Overton at February 4, 2011 10:36 AM

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.

Comment #71 - Posted by: Anton at February 4, 2011 10:39 AM


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...

Comment #72 - Posted by: gino at February 4, 2011 11:08 AM

85-warmup - 6 reps
95 x 3
105 x 3
115 (f)
115 (f)
110 x 3
tried 115 again, and failed again

Comment #73 - Posted by: SB at February 4, 2011 11:11 AM

3rds cfwu


Comment #74 - Posted by: nucf m/24/5'7"/155 at February 4, 2011 11:24 AM

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.

Comment #75 - Posted by: Ben 32/5'5"/142 at February 4, 2011 11:30 AM

Super awkward for some reason today. Stopped at 135.
BS 205x20

Comment #76 - Posted by: Shaw at February 4, 2011 11:30 AM

47/m/71 kg
WOD 30kg, 30, 30, 30, 32½
Not very good form, best the last set.

Comment #77 - Posted by: AndersI at February 4, 2011 11:32 AM

3x65 x4

Not thrilled with this, but hey, it's my third Crossfit workout so I'm going to try to cut myself some slack!

Comment #78 - Posted by: Carlee at February 4, 2011 11:48 AM

85 (2)
85 (PR)
95 (1

Comment #79 - Posted by: brittk at February 4, 2011 12:06 PM

185-195-205-215-225(f got 1)

Comment #80 - Posted by: Nickosaurus at February 4, 2011 12:06 PM

185-195-205-215-225(f got 1)

Comment #81 - Posted by: Nickosaurus at February 4, 2011 12:06 PM

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.

Comment #82 - Posted by: BenK at February 4, 2011 12:11 PM


Comment #83 - Posted by: ccraft at February 4, 2011 12:23 PM

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

Comment #84 - Posted by: Kamper M/46/205/74" at February 4, 2011 12:49 PM


Should have got more, but still pleased.

Comment #85 - Posted by: justaman - liberty, sc at February 4, 2011 12:52 PM

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!

Comment #86 - Posted by: TRN III at February 4, 2011 1:14 PM


Comment #87 - Posted by: cscarr at February 4, 2011 1:25 PM

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!!


Comment #88 - Posted by: Rough Robbie at February 4, 2011 1:46 PM

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.

Comment #89 - Posted by: Magnus 25/5'8"/160-165 at February 4, 2011 1:57 PM

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).

Comment #90 - Posted by: Sheldon N (M/33/6'/183) at February 4, 2011 1:59 PM


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

Comment #91 - Posted by: Ken "Chappy B+" at February 4, 2011 2:07 PM

135 (f, 3)
175 (f,2)

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).

Comment #92 - Posted by: Mel/37m/5'10"/175 at February 4, 2011 2:19 PM

95-105-115-125 (fail on third rep)

then 135 X 3 OHS just to feel the weight

Comment #93 - Posted by: Gerard Dawson at February 4, 2011 2:25 PM


(next time 135)

Comment #94 - Posted by: DajM M-33/5'7"/152 at February 4, 2011 2:32 PM


as rx'd

125 (f)

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.

Comment #95 - Posted by: Kevin A. at February 4, 2011 2:37 PM

121, 131, 141, 151, 161

Comment #96 - Posted by: Jette 41/M/5'11"/175 at February 4, 2011 2:46 PM


Comment #97 - Posted by: Tyler M/18/5'10''/185lbs at February 4, 2011 2:46 PM


Comment #98 - Posted by: Craig-Always Forward CrossFit at February 4, 2011 2:47 PM

Mash-up based on Thruster/PU WOD, details here and there.

95# Thruster 15 Reps
Row 1000M
65# Thruster 21 Reps
Row 750 M
45# Thruster 36 Reps
Row 500M


Comment #99 - Posted by: bingo at February 4, 2011 3:00 PM

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.

Comment #100 - Posted by: AT at February 4, 2011 3:17 PM


Comment #101 - Posted by: Jonblaze at February 4, 2011 3:18 PM

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.

Comment #102 - Posted by: Jim 40/5'11"/170 at February 4, 2011 3:25 PM

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.

Comment #103 - Posted by: Jason at February 4, 2011 3:36 PM


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.

Comment #104 - Posted by: rjf (Since 07-20-07. WOD no. 972) at February 4, 2011 3:54 PM


more practice than anything

Comment #105 - Posted by: controlfreak at February 4, 2011 4:04 PM

130 (f) 2 reps
150 (2 reps)

Comment #106 - Posted by: Brandon375 at February 4, 2011 4:24 PM

worked up to 165 rx'd I soooo had more in me, but ran out of time. This one was good!

Comment #107 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at February 4, 2011 4:32 PM


My shoulders were shot before I even started, so this wasn't very heavy. Definitely more skill focused.

Comment #108 - Posted by: Alton 31yo, 5'11", 175lbs at February 4, 2011 4:46 PM

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

Comment #109 - Posted by: Espinosa m/26/5'11"/165 at February 4, 2011 4:50 PM

115x3 155x1 2f
Dynamic effort deadlift. 65% of max 2-2-2-2-2-2-2-2-2-2-2-2

Comment #110 - Posted by: Chris B. 18/150/5'7" at February 4, 2011 4:58 PM

Did Grace. 6:06

Comment #111 - Posted by: ScottMacArthur at February 4, 2011 5:03 PM


Comment #112 - Posted by: Tbr at February 4, 2011 5:19 PM

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

Snatch balance
95lbs x 3-3
105lbs x 3-3-3
3 minutes rest per set
Foam roll after

Comment #113 - Posted by: Sesoku at February 4, 2011 6:08 PM

shoulder limits me stayed at 185 because it started to get 'loose'

Comment #114 - Posted by: Troy at February 4, 2011 6:22 PM

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.

Comment #115 - Posted by: BC at February 4, 2011 7:12 PM

as rx'd


Comment #116 - Posted by: Castillo m/20/159 at February 4, 2011 8:28 PM

Hit 110 kilos today

Comment #117 - Posted by: Guillermo Bujanda at February 4, 2011 8:30 PM


last two sets i had to do one at a time

Comment #118 - Posted by: Dexter 18/6'0"/145 at February 4, 2011 9:32 PM

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

Comment #119 - Posted by: Cleveland at February 4, 2011 10:51 PM


Comment #120 - Posted by: gepeto at February 4, 2011 11:41 PM

65(f)so back to 60

Comment #121 - Posted by: Munk at February 5, 2011 12:50 AM


First time- wow, that's challenging!

Comment #122 - Posted by: Dave at February 5, 2011 6:07 AM


Comment #123 - Posted by: Seth H. at February 5, 2011 6:28 AM



Obviously missing something on how to do these--hardest part was lowering to shoulders. Needed a WOD Demo video and some Bingo commentary....

Comment #124 - Posted by: mom to five at February 5, 2011 6:51 AM


snatch balance
45 67 89 100 105 111(F)

Comment #125 - Posted by: slowweak at February 5, 2011 7:59 AM

115lb x 3

Comment #126 - Posted by: leibc2 (M/27/5'9"/165lbs) at February 5, 2011 8:15 AM


Comment #127 - Posted by: DCE at February 5, 2011 9:58 AM

Did 2 WODs..
3 X 5
105# Snatch
1 X 7
135# Thruster
50 SitUps
Planks too

Comment #128 - Posted by: dyagg at February 5, 2011 10:11 AM

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.

Comment #129 - Posted by: Rob Orlando at February 5, 2011 10:16 AM

WU: 45x5, 75x3, 85x3, 95x3, 105x3, 115x3
WOD: 125(f-3), 125, 125, 125, 125

Comment #130 - Posted by: M. Honcho M/32/5'10"/180 at February 5, 2011 10:23 AM

After an hour of kickboxing, I did 65x3 for all rounds

Comment #131 - Posted by: Jordan at February 5, 2011 10:51 AM

technique work w/65 & 75#s

Comment #132 - Posted by: chavez at February 5, 2011 11:11 AM

Shooting for bodyweight, not yet:


Comment #133 - Posted by: james.patrick [M/48/66"/135] at February 5, 2011 11:21 AM

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......

Comment #134 - Posted by: JParker at February 5, 2011 12:53 PM


175-1 (lost my balance)

Dropped weight after this and got some more sets in. Maybe pushed it too high today...

Comment #135 - Posted by: nathlete at February 5, 2011 1:15 PM


175-1 (lost balance)

That was tough.

Comment #136 - Posted by: nathlete at February 5, 2011 1:21 PM

40kg or half the body weight. Still too little flexibility in the shoulders for this excercise

Comment #137 - Posted by: sindre at February 5, 2011 2:48 PM

135, 145, 155, 160, 165

Comment #138 - Posted by: B. Rhaly at February 5, 2011 3:05 PM

As rx'd.

88, 98, 108, 118, 123

Comment #139 - Posted by: JC (M/23/5'9"/175) at February 5, 2011 4:29 PM

45-55-65-70-75(got the first one then took a bad fall with the 2nd and called it a day)

Comment #140 - Posted by: thinlizzie at February 5, 2011 5:21 PM


145x1,145(fail on balance )
135x3 form better and faster

Comment #141 - Posted by: Tim 34/5' 10/ 165 at February 5, 2011 5:29 PM


Comment #142 - Posted by: medic8 at February 5, 2011 5:57 PM


Comment #143 - Posted by: myles456 at February 5, 2011 6:12 PM

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

Comment #144 - Posted by: Nikee 17/ f/130/5'6" at February 5, 2011 6:15 PM

need bumper plates and rotator cuff

Comment #145 - Posted by: DAVID LINGLE at February 5, 2011 8:50 PM

Anyone know the music used in the Tony Blauer video?

Comment #146 - Posted by: nrg1 at February 6, 2011 3:29 AM


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
75 x3
75 x3
45 x10

Comment #147 - Posted by: Tim at February 6, 2011 8:23 AM


40-45-45-50-53 kg

Comment #148 - Posted by: Memuc at February 6, 2011 11:39 AM


Comment #149 - Posted by: Hale at February 6, 2011 12:45 PM

200#, failed several times @ 215# x 3.

Comment #150 - Posted by: JDisch at February 6, 2011 1:29 PM

115 120 125 135 140

Comment #151 - Posted by: Repto M/40/5'11''/220 at February 6, 2011 3:38 PM


as rx'd 95-115-125-135-145(PR)

probably could have gone a little heavier but my wrists were killing me

Comment #152 - Posted by: Adam Hamm at February 6, 2011 7:34 PM

225x3, but hit a new single PR of 245! fun stuff

Comment #153 - Posted by: Apolloswabbie 72.5 209 46yoa at February 6, 2011 7:43 PM

That "Be Your Own Bodyguard" video gives me goose bumps!

Comment #154 - Posted by: Colin McNulty at February 7, 2011 12:58 AM


I need to practice this movement more often. worked on my form with 95lbs.

Comment #155 - Posted by: D Craig at February 7, 2011 6:07 AM


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
Ran 1.6miles.....

Comment #156 - Posted by: knodes at February 7, 2011 7:58 AM


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

Comment #157 - Posted by: Bells 38/195 at February 7, 2011 7:59 AM

M/65/183-Snatch balance 3-3-3-3-3

Comment #158 - Posted by: peejay2 at February 7, 2011 11:58 AM

115 (F)

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.

Comment #159 - Posted by: Tim at February 7, 2011 12:25 PM


definitely needed to work the 'balance' part


Comment #160 - Posted by: Jeff H at February 7, 2011 2:20 PM

worked up to 125#

Comment #161 - Posted by: Jeff & Charity @ CF Snohomish at February 7, 2011 2:33 PM

65lb - 5
65lb - 5
65lb - 5
Got the feel.
95lb - 3 (questionable depth).
95lb - 3 felt great!
95lb - 3 getting weaker...

Comment #162 - Posted by: Montana03 at February 7, 2011 3:07 PM

95 115 115 115 125

Comment #163 - Posted by: mlt at February 7, 2011 3:52 PM

as rx'd 95/115/135/135/115
m/27/5'9/165 manhattan ks

Comment #164 - Posted by: matt c at February 7, 2011 4:09 PM


Comment #165 - Posted by: amped 36/M/195/6' at February 7, 2011 5:55 PM


Comment #166 - Posted by: egan m/22/69/160 at February 7, 2011 6:45 PM


Comment #167 - Posted by: Mad Max at February 7, 2011 7:27 PM


Still taking it easy on back injury so less weight than I would've done otherwise


Comment #168 - Posted by: XAF at February 8, 2011 9:56 AM



First time S/B... just learning the technique
Using the padded 18# "body bar" ... nothing in between that & 45# (which I couldn't get)

Comment #169 - Posted by: Phage at February 8, 2011 10:01 AM

65 x 3
75 x 3
85 x 3
95 x 3
105 x 3
115 x 1 barely got it!

Comment #170 - Posted by: al deezy at February 8, 2011 2:03 PM

bar X15
bar X15

Comment #171 - Posted by: footdoc at February 8, 2011 2:28 PM

bar X15

Comment #172 - Posted by: footdoc at February 8, 2011 2:29 PM


Comment #173 - Posted by: Doug Sunshine at February 8, 2011 5:09 PM

lowering bar to back was LIMFAC

Comment #174 - Posted by: ajax at February 8, 2011 6:33 PM

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:

Comment #175 - Posted by: brian p m/34/5'8-1/2"/169 at February 8, 2011 6:36 PM

45, 65, 65, 95, 135

Comment #176 - Posted by: greg 39/6'3"/217 at February 8, 2011 6:45 PM

Awesome pic! Looking good Kare!

Comment #177 - Posted by: Jenny LaCoss at February 9, 2011 8:33 AM

form so-so, back doesn't feel great still on OHS part:

Comment #178 - Posted by: dsm19 M/32/6'0/210 at February 9, 2011 10:46 AM

65 x 3
75 x 3
85 x 3
95 x 3
100 x 3

Comment #179 - Posted by: Miyagi m/30/168.2# at February 9, 2011 5:20 PM



First time doing multiple reps with any weight over 115.

Comment #180 - Posted by: McNaughton at February 9, 2011 5:40 PM

Warmup :
Double unders + 10 burpees between each set


Comment #181 - Posted by: Jeremy A. Olive at February 9, 2011 6:09 PM

Surprised how much strength I've lost.

Comment #182 - Posted by: Mike Scott M/44/5'10"/210 at February 11, 2011 5:00 PM

sub back squat

275; 295; 305; 315; 315

Comment #183 - Posted by: MikeyPaul/m/29/170/5'8" at February 11, 2011 6:26 PM

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.

Comment #184 - Posted by: jrm at February 11, 2011 6:42 PM

Snatch Balance
3 reps ea @ 105/110/115/120/125

Comment #185 - Posted by: RB at February 11, 2011 8:49 PM

1st time Snatch Balance

Felt weird


Comment #186 - Posted by: JT at February 13, 2011 10:03 PM

135 145 145 155 155

Comment #187 - Posted by: Demko at February 14, 2011 3:50 AM

R - 85,95,105,115,115
D - 45,55,55,65,65

Comment #188 - Posted by: BigCurly13 at February 15, 2011 1:26 PM

195 x2
195 x3 (PR for 3)

Comment #189 - Posted by: soccerman/CrossfitRenaissance/195/6'0 at February 15, 2011 9:15 PM

male, 38 y/o, 151#, 68"

65, 75, 85, 95, 105

Comment #190 - Posted by: Karl at February 20, 2011 5:23 AM

M/ 37/ 132 lbs/ 5'-6"
As Rx:
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.
Good WOD.
Following this WOD I did 5 rounds of 10 high box jumps directly followed with 10 chest to bar pullups.

Comment #191 - Posted by: Anton at February 22, 2011 9:05 AM

85 95 105 105 115 125(2) 125(1)

Comment #192 - Posted by: JonNYC - 42/M/170/5'11" xfit since 6/08 at February 23, 2011 11:40 AM

Me: 44yo/M/5'10"/184lbs/16%BF

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,


Comment #193 - Posted by: Crossfit Billy - Olympic Crossfit at February 24, 2011 12:07 PM

48k x3
53k x3 pb (1 fail & repeat)
53k x3
58k x3 pb (1 fail & repeat)
61.5k x1 pb (2 fails)
58k x1 (2 fails)
53k x3

got tired towards the end so cut back the weight. still getting used to this.

Comment #194 - Posted by: zenoperegrinus at February 24, 2011 1:34 PM

subbed power clean

155, 160, 165, 170(f), 170(f)

Comment #195 - Posted by: Manchild at February 26, 2011 12:44 PM


need to work on these

Comment #196 - Posted by: MoGreene at March 1, 2011 4:11 AM


Great opportunity to work on my snatch.


Comment #197 - Posted by: Bill Gibson at March 7, 2011 6:21 PM

Burgener warmup
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)

Comment #198 - Posted by: Doug at March 30, 2011 2:42 PM

Never done these before, kept it light to make sure form stayed strong... fun!

65, 85, 135, 135, 135

Comment #199 - Posted by: JerryM (m/39/6'2"/240) at April 15, 2011 5:35 AM



185 F
185 F
185 1rm PR

Comment #200 - Posted by: MarcusG 30 5'9" 165# at May 4, 2011 12:04 PM



Comment #201 - Posted by: jiggastemple at June 4, 2011 8:36 AM


Comment #202 - Posted by: dcyn at January 29, 2015 4:57 PM


Comment #203 - Posted by: William M. at February 24, 2015 8:50 AM
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