Awesome job once again Maya. You are awesome.

185-205-225-235-245-255-265(f)

Go, Maya! Excellent work!

Maya, you are quite the beast! Looks like we have a future games participant on our hands. :P

Maya, nice work - but you're really starting to make us adults look bad!! JK, keep it up.

how funny! when the thrusters came up it reminded me of the last thruster wod for the triple and how its been a while.then i recalled how its been the same time since snatch balance was even mentioned-low and behold here she is.considering i had just started xfit at the time im psyched to see if ive improved.
I topped out my triple thruster attempt with a 225 single and now i got 250 2 days ago.itll be interesting!

Wow! Great job again, Maya!

Maya - great job!!!

quite impressed considering im 6 ft 2, 195 and i can only do this with maybe 155. well done young lady. well done indeed

Maya. You totally rock! Keep it up!

+1 to comment #11

Maya=insane

Awesome job brandy. Go Kalaheo

How is this different than a push jerk? Just the bar on the back instead of the front?

Awesome, beautiful pic today!!

Great work Maya! Love the passion

7x1 Snatch Balance

135#-145#-155#-160#-165#-170#-175# (PR)

Old PR 155# - Awesome that Kris Clever is stronger than me!

I really enjoyed the interview with MSG Ed. Good honest guy. Also, the pic today is HAWT!

@14 J.W.C

In a push jerk you dip down and then stand up quickly to propell the bar upwards, and then you drop under the bar.

In a snatch balance you just dip a little bit and nudge the bar up before dropping under. It can be a bit difficult to get under quickly enough without doing the little "stomp", but if you are able just drop under without it. But the bar is really meant to not move upwards before you catch it.

Hope that helps. Look at it again and you'll see the difference. I think there are a few videos (in the videos archive section on this site) with coach Mike Burgener and his daughter (that I just now forgot the name of) where they show a few variations of snatch balance exercises.

Had some shoulder issues, and technique missed the dip. 75lbs was max times multiple reps. Watch video next time.

Butterface! Nice work!

HAHAHA!! maya's "yesss!!!!" was awesome!!! i literally laughed out loud. spectacular.

oh, and j.w.c., it's different from a push jerk in that you don't squat as much when you do one. it's just a slight bend of the knees. here, you go into a full squat. it's also different from a thruster, because, with a thruster, you don't have that "jerk" movement. it's more like a push press but with a squat. :)

m/46/185

135-145-155-165-175F-175-180

J.W.C. I think the snatch balance differs from the push jerk in your catch height and hand positioning. On the PJ your hands are about should width apart, but in the SB they should be much further apart like in the snatch. In the PJ after your dip, drive and small hop you catch the weight in a quarter squat, but in the SB you get all the way down to legs parallel/hip crease.

Is this the only exercise that I am suppose to do today?

65/70/95/115/135/145/155/165/

Not a big fan, seems hard on the shoulders.

Go Maya and Brandy!
I'm fairly new to Crossfit but the strength gains I've seen and all this new muscle is great! Along with it comes the confidence, strength, and stamina to get things done. I've never felt so empowered. Thank you Crossfit for showing this lady that badass isn't just for boys!

I've been following this site for about two weeks. I love the hard work and change of pace (my legs are sore as h**l!!) CrossFit seems like an awesome arm and leg workout, but I'm concerned about losing some of my core strength. I usually follow up the WOD with some crunches or something. Anyone else do this? How do you get an ab workout while sticking to the posted workouts?

95-115-135-155-175-185F-185

Way to go, Maya! You've been killing it lately!

#25 - Andrew
Trust me, you aren't going to lose your core strength. Most of these movements are highly core intensive. My 2nd workout when I started was Tabata Fight Gone Bad. My core was blasted, and I couldn't walk straight for a week. You shouldn't have to worry about it too much.

A lot of people do the "Official Crossfit Warmup" which includes about 3 x 15 sit-ups. If your core isn't hurting now, it will after your legs and arms catch up.

At least that's what I think.

Andrew, CrossFit is all about power that is generated from the core. Once you really start getting these motions, I think you will realize just how core intensive these workouts are.

As rx'd
155
155
185 f ( jerk with half squat)
185
185
205 f (jerk with half a squat)
205 (was basically a jerk with a hesitated full ohs, was using steel plates in globo gym)

I would have prob gone all the way up to 225 of I ha rubber plates and could throw it around. Being my first time I was satisfied with 205.

maya= why i crossfit! go maya!

M/28/5'7"/175

135,155,185,205,225(F),225(F), 225-New PR

Andrew, core isn't "abs". Its the entire trunk. These workouts will be far beyond anything else you will do for your core. Keep working!

Andrew, give it your all for atleast 2 solid months (without extra crunch crap) and then come back an tell us about your core strength.

135-145-155-165-175-185-195F-195 10# PR!-205F-205F-205 20# PR!!!!

I can't seem to get the snatch should a solid overhead squat be perfected before moving to the snatch?

Andrew, I have to agree with the others, almost everything we do starts with core strength including today's work. In order to stabilize anything overhead, the mid-line stability must be there. But if you do want some extra core work find a GHD machine or do some hollow outs or hollow rocks. Here's a decent video of the hollow rock. http://www.youtube.com/watch?v=WxMtbEQFpnw

KEEP IT UP MARINE!

Andrew,

Your abs are a small part of your core. The part of your core that is able to safely handle large loads is the group of muscles called the posterior chain (hamstrings, gluets, & lower & upper back muscles). These movements, performed properly, strengthen these muscles improving strength, power, agility, balance, etc.. The abs will definitely come along for the ride, but strengthening the posterior is by far a greater value.

I'll never forget what TJ from TJ's Gym said while I was visiting his Marin County box, "we are posterior animals obsessed with the anterior". Crossfit gets it right.

165
165
185
185
185
205
205

40M/5'10"/174#

W/U: 3 rnds of erg row, 10 cal; DU, 20x; bar hang, 30 sec. BP, 3x5 at 135-155-170 (deload).

As Rx: 45-65-85-105-125-135-x.

C/D: foam roll.

Off 1RM PR at 135 by 40#. These were actually my warm-up sets. Upon catching 135 behind the neck, I felt a disc in my lower cervical or upper thoracic spine slip out. Feels like it's wedged between the vertebrae and poking out to the right. I'm posting this several hours after and it's still painful. Hoping to manipulate it back into place somehow. Ugh!

Michael,

Since in new to crossfit and I never done most of the power lifts, is it better for me to start for scratch, and do low weight till I build the strength???

Great work Maya. You kiddos inspire.

Outstanding thoughts Master Guns. Stop in for a WOD anytime if you're up our way. S/F

I could watch the last 5 seconds of Maya getting that PR 100 times over and it would still make me smile.

95
115
135
135
145 fail
135
115
115

Andrew,

You have come to the right place. To the left side of the page you'll see a link, "exercises & demos". Here you'll get a good idea about how to safely perform the oly & power lifts and get a better understanding of what Crossfit is all about.

Please don't overdo it on the loads until you have the technique down. That's an injury waiting to happen. If your new to the lifts you'll still get a good workout starting with lighter loads, focusing on proper body mechanics. If you can, look into a local Crossfit box to get some hands on training. It will go a long way. If that's not an option for you, some other great resources are the Crossfit discussion board and the Crossfit Journal, a $25 subscription, but worth every penny. Another idea, video yourself performing the lifts and compare it to the proper techniques in the exercise & demo section.

Happy CFing

Andrew,

One more thing, you probably already know this, but NEVER underestimate the importance of getting a good warm up before a workout and stretch afterward. It's all fun and games until someone gets hurt :)

45
65
85
95
105(f)
105
105

shoulder didn't feel too bad, now trying to just work on my form again

2nd time doing Snatch Balance. Took a few sets to get the form down. Also went back and watched the wod demo from Allison back in June!
155(f)-155(f)-155-165-175-185(f)-185.

33, 55, 75, 95, 105F, 100F, 95, 95

I feel like a wimp!

Michael,

This was for Abe, not Andrew... hahaha, he is probable confuse if he did ask for any of that, but thanks for everything, I have been checking the videos as well, it does help a ton, thanks again....

33, 55, 75, 95, 105F, 100F, 95, 95

I feel like a wimp!

F/42/136#/5'3"

Oi! These overhead lifts make me miserable!

I'm hoping I'll learn to love them one day.
One can hope!

I think my max 'real' snatch balance was 65lbs.
After that, 70 & 75lbs were really overhead squats.

On the plus side, I got in 2 sets/10 reps each of fairly decent kipping pull-ups. They felt easy!

I'm not sure if I should increase reps or sets as I try to strengthen my pull-ups. Reps, I guess. Nice goal, to pull unbroken for 15 or more......

65
95
115
135
150
160
165(pr)

145 - 205 I'll take it: redemption for a rough one yesterday!

Happy Grog Night, folks!

Maya = pure inspiration. Enviable technique and excitement at the end!

Core / posterior = what they said. Overhead Oly lifting, which I suck at & don't have the functional shoulders for right now, has to be the best balance - core - posterior - strength tester around...

I also toss in, once or twice a week as part of warmup, these:

- 500m row (posture, core/anterior shins to head, posterior all, arms, oxygen, you name it)

- KBS 1 pood for speed/control, either solo or as part of 21-15-9 KBS + dips timed.

- Tabata L-sit progressions (hanging from leg-raise stand...R1 = knees to chest for 20 secs, 10 sec rest, R2 = left leg extended 20 sec, 10 rest, R3 = right leg extended 20, 10 rest, R4 = both legs extended (L-sit) 20 sec, 10 sec rest -- rinse and repeat to total 8 rounds. If your legs don't droop in R8, add another 4 rounds...)

...and as of last night, am now going to add at least once a week to warmups Turkish Get Ups, probably 25-35# for 10 on each side. Man does that work a lot of body systems...

Re Comment #45

Oops, Sorry Andrew:)

70kg pr by 10kg

nearly got 80kg.

Andrew,

Regarding Ab work, you'll hit them everyday in the CrossFit Warm-up:

http://www.crossfit.com/cf-info/faq.html#General6

Flexibility and coordination issues today: 75#
M/54/6’/205

43/m/176cm/73kg

50-55-57-59f-50-50-50f kg

Last time 65kg (PR)

65-75-85-85-85-95-105

First time doing this exercise did quite a few at 45lbs to work on form. I enjoyed this exercise.

#165 @ Geaux CrossFit

For the WOD is that all that I do for the day or is this just the main exercise?

-Jordan

M/185
115-135-155-175(f)-155-155-155-155

1st time doing snatch balance 70# n got technique down pat!

Does anyone know who sells the jump rope in the picture?
Thank you,
John

75#

75-95-115-135-175(f)-135

Very difficult on my shoulders, especially in the rotator cuff area. I wouldn't recommend this exercise to any baseball players

Look at how mad everyone is in the background of this pic. The caption should be 'Haters Gonna Hate'.

M/51/153/1-1-06

From the Archives:

15-12-9-6-3
185# DL
HSPU (toes on bar)
Jump to a target 1' above reach

10:11 (PR)

52kg
52kg
52kg
57kg
62kg
65kg (f) floated down
65kg (f) totally out of alignment

145-155-160(pr)-165(f)x3-165(pr)

65-95-105-115-125-135(f)- 135(f)

I also finished with a wod I wrote myself
3 rounds
20 DU
15GHD situps
10 Pull ups
5 cleans (135)
11:46
I'm 16 btw

M/34/6'3"/200
185-200-205(PR)-210(F)-210(F)-210(PR)-215(PR)

Prev:
135-155-175(F)-175-185-195-200(PR)
155-160-165-170-175(PR)-185(PR)-195(PR)

Maya for president!

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

Got up to 145 lbs.

M/27/5'11"/188

135lbs

I suck at these and OHS!

f/41/5'4"/116
45,55,65,75,75,85,95
20 min warm-up jog

Worked from 135 to 175, then 800m swim. PAC
6.8,11:
135
135
145
155
165
175
175

95, 105, 115f, 105, 110, 115f, 115f

CFWU x 3, snatch balance warmup with bar.

95lbs x 3
7 sets, short rests

Chickened out today, wasn't confident with the metal plates overhead at the globo. Finished with squat clean practice, 135 x 3, 155 x 3, 185 x 7 (singles).

135, 155, 175, 185, 195f, 195f, 185

You'd think that extra ten pounds was a ton. Just couldn't get my body to commit to the drop.

115

88 - 135 and back down. Working on form: full squat, catching instead of floating down. Still floating though.

m/43/195/5'11"

row 1k

Snatch balance 1-1-1-1-1-1-1
100 111 122 133 144 155 166

As the weight got higher, the squats were less deep, but I was getting under the weight instead of pressing it, which is an improvement over last time. 155 and up was kinda pressy..

Middle finger in the outer lines of bar.

28/m/5'11"/185to190
95-115-135-155-175-185(ff)-185-205(f)
Tied PR

85/95/95/105 (PR)/105/95/95

@68 You can get that jump rope from rougefitness.com and I am certain you can find them where they sell fine crossfit equipment.

age 21 bw 170

125/130/135 (unbalanced landing)/135/140/145/147.5

pr by a ton. getting organized before lifting really helps. thanks k starr

Ryan R 145lbs
Chris S. 147.5lbs
Mikey 80lbs
SCL'B 80lbs
Jay 85lbs
Cole 45lbs
Andrew 45lbs
Jacob 105lbs
Brodie 70lbs
Ducky 70lbs
Abby 90lbs
Alex W. 75lbs - snatch balance/ 135lbs - rack jerk
Aly 45lbs
Show 45lbs - snatch balance/ 85lbs - rack jerk
Anita 105lbs

2nd workout
3rds of
15 overhead squats
5 burpees

Ricky 2:53 (15)
Aaron P. 3:16 (15)
Ray 4:19 (15)
Alison 3:30 (pvc)
Amanda A 3:32 (pvc)
Marianne 3:28 (pvc)
Marie 4:22 (pvc)
Brenda 4:23 (pvc)
Ellie P. 4:34 (pvc)
Mrs Drew P. 5:14 (pvc - to a 20" box due to ACL repair)
Mrs Carey 3:56 (15)
Veronica 3:27 (15)
Mrs Pip 3:38 (15)
Mr Wonsil 4:04 (pvc)

Kiddies
3rds of
5 ohs
15 jump rope
run

lil hanna 2:56
lil abby 3:02
lil jake 2:11 (skipped the jump rope)

95
115f - lost it forward
115
125
135 - pr
145f
155f

need to practice snatch balances, ohs, & snatches more.

f/22/5'6"/112

65-75-85-95(f)-90(f)-85(didn't squat quite low enough)-80

sad day i was hoping for more =/

up to 165lb
pr

155PR-175PR-195PR-215PR-225PR-235PR-245(F) So CLOSE!

My first time ever doing this movement. I can't wait till next time ;)

m/22/5'8"/200

175,185,195,205,225,245(f),245 PR

Was a cheap PR since its the first time I've ever done these. Its also the first time I've ever tried OHS'ing more than 135, so really happy with this.

M/30/5'8"/168

Did this last night but just getting around to posting. First time doing the snatch balance, so overall felt pretty good. In hindsight, I probably could have went a little heavier.

95
115
115
125
135
145
155

F/41/5'6"/145

45
55
65
75
85f
85
85

reluctant about pushing the weights--still have some pain in lower back from the wall balls/squat snatches a couple weeks ago--must be some injury vs. DOMS, but is slowly healing

65
75
85 (old PR)
95
95
105
115 (PR)

practice
45 bar
65
85

145-155-165-170-175-185f-180f

Today felt like a disaster...
Got to 190# and then failed at 195 several times.

95-105-115-125f-115-120-125.
2.5 km run in a 31 lb. vest: 12:49 (avg speed 11.7 kmph).

95-95-95-115-115-115-115

Not a good day, didn't feel right. My snatch PR is more than what I could get here. Couldn't get comfortable with form.

Finished with OHS

2 sets 135x5
3x3 175lbs
1 rep 185lbs

Back Squats

2 sets 275x3
1 set 295x3

Worked on DU's and finished with 20 reps chin-ups

Behind the neck split jerks
105
115
125
135
145
155

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

Then, 100 pull-ups for time
6:09(PR)

45, 65, 75, 85, 95f, 90f, 95(but ugly) so, fail.

115lb was best i could do with decent form--falling forward, not getting deep, not confident on lift, etc. hate to do a million reps with a pvc, but looks like that's what i need.

First attempt at split snatches, maxed out @ 195

M/65/187-Snatch balance 1-1-1-1-1-1-1 All 45 lbs
Trouble with form and depth. Need LOTS of OHS.

CFWUx1, OHS 95x10, Snatch complex at 95, Snatch balance at 135, multiple singles.

165f x3
165
175
185f
185
195
205
220f x3

Some fails at lighter weights for some reason. Probably inadequate warm-up. 2nd try on 220 almost had it.

Afterward, set OHS PR of 225.

Amazing pic....sweat, drive, pain and grace....is so attractive.

My d.u. are terrible.....pr is stringing 14 together. Getting better tho.

135
135
155
155
145
145
165

Basically on par with last April, when I maxed out at 165. They were starting to feel easier by the end this time.

85-90-95-100-105-110-115

65-85-95-105-115(f)-115-125(f)

Fun move but I've got no business doing singles. Did 5x5s instead.
75-95-105-105-105

Also did 5x5 on back squat (155) and ring assisted pistols.

m.38.155

1 - 7
115# Snatches
Then
1000 M row
Then
30 K's to E's
then
50 Pushups

Regular Snatch 90-90-140-140-160-160-180f-180

45
55
65
75
85
95
95

1st time do these

5x3 snatch balance

45-65-65-65-65

135x2-160-185-205-215(f)-215(f)

Then

did hvy fran

95
115
125
135f
125
125
135

135, 145, 155(f), 155, 160, 165(f), 165, 170(f)

Compare to:
110606 - 115, 115, 135, 145, 155(f), 155(f), 155
101012 - 160, 170, 180, 185(f), 185, 185(f), 185
100412 - 135, 150, 160, 170, 180, 190, 195(f)

70,75,80,82.5,85(f)

111, 121, 131, 131, 131, 136(f), 111(f)
need lots of work on these...

95, 105, 115, 125, 135, 145, 155

M/44/5'11"/195

115-125-135-145-155-160-165

(last one was more of a press followed by an overhead squat)

m/38/5'9/180
CFWU-2 @ Triangle
145,155,165,155,160,165,170
Not bad when tech was good, but tech was terrible most reps. Lots of fails on sets 4-7. Engage lats, lumbar, big chest.
6/6/11: 135,145,155,160,165,170,175
10/12/10: 135,145,155,165,175-had to dump,175,175
Did Triangle's metcon WOD afterward.

215lb

No 2.5 weights so I couldn't go for 220. Failed on 225.

NEVER QUIT!!

male, 39 yo, 151#, 68"

65, 75, 85, 85, 95, 95, 90

185,205,225,235,245f,250f,250f

95 115 95 95 105 105

Trying to do the correct form the correct depth etc instead of lifting more weight the wrong way...I'm pretty sure that these are the right weights it's been a few days since I put this on my phone

140-150-160(f)-160-170-180-190(f)

Snatch 1-1-1-1-1-1-1

95-95-105-115-125-135-145

135, 145, 155, 165, 175, 185, 185

135 - 155 - 175 - 185 - 205(f) - 195 - 200 (needed to go lower)

M/33/5'9"/150

Did this on 11/23

115
125
F@135
F@130
125
130
135

135, 135, 135, 145, 145, 155, 155

55-60-60-55-55-55-55(kg) 22.12.11
I think i made a mistake last time and did OH squats or something. Didn't really get all the way down for the 60's. Next time don't be afraid of dropping the bar. 55's were ok.

50-55-60-65-70pb-70-70(kg) 08.06.11

36-40-40-44-48-44-48(kg) 27.10.10

m/33/5'8"/170lb

115-125-135-155-165-175-185(20lb PR)

M/24/70"/187#

45#
55#
65#
75#
85#
85# (F)
65# (F)

CFWUx3, 20kg-30-35kg
90-95-106-117-128-139

65-95-105-115-125-125-135

55, 60, 65, 70, 75, 80, 85