November 17, 2011
Snatch balance 1-1-1-1-1-1-1
Kristan Clever 190lbs, Rebecca Voigt 175lbs, Maya Keenan-Gallagher 65lbs (age 11).
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Compare to 110606.
"Coaching Points for Lifting Stones: Part 2" with Rob Orlando, CrossFit Journal preview video [wmv] [mov]
"Sticking It Out" with Oceanside CrossFit - video [wmv] [mov]
WOD Demo with Kristan Clever and Rebecca Voigt by Again Faster Equipment - video [wmv] [mov]
Maya Keenan-Gallagher on today's WOD - video [wmv] [mov]
"The surest way not to fail is to determine to succeed."
Posted by Pukie at November 17, 2011 5:00 PM
- Richard Brinsley Sheridan
Awesome job once again Maya. You are awesome.
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!
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!
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
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!
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.
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. :)
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?
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?
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.
185 f ( jerk with half squat)
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!
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
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.
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!
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.
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.
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 :)
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!
33, 55, 75, 95, 105F, 100F, 95, 95
I feel like a wimp!
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!
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......
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.
Flexibility and coordination issues today: 75#
Last time 65kg (PR)
First time doing this exercise did quite a few at 45lbs to work on form. I enjoyed this exercise.
For the WOD is that all that I do for the day or is this just the main exercise?
1st time doing snatch balance 70# n got technique down pat!
Does anyone know who sells the jump rope in the picture?
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'.
From the Archives:
HSPU (toes on bar)
Jump to a target 1' above reach
65kg (f) floated down
65kg (f) totally out of alignment
I also finished with a wod I wrote myself
10 Pull ups
5 cleans (135)
I'm 16 btw
I suck at these and OHS!
20 min warm-up jog
Worked from 135 to 175, then 800m swim. PAC
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.
88 - 135 and back down. Working on form: full squat, catching instead of floating down. Still floating though.
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.
@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
Alex W. 75lbs - snatch balance/ 135lbs - rack jerk
Show 45lbs - snatch balance/ 85lbs - rack jerk
15 overhead squats
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)
15 jump rope
lil hanna 2:56
lil abby 3:02
lil jake 2:11 (skipped the jump rope)
115f - lost it forward
135 - pr
need to practice snatch balances, ohs, & snatches more.
65-75-85-95(f)-90(f)-85(didn't squat quite low enough)-80
sad day i was hoping for more =/
155PR-175PR-195PR-215PR-225PR-235PR-245(F) So CLOSE!
My first time ever doing this movement. I can't wait till next time ;)
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.
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.
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
85 (old PR)
Today felt like a disaster...
Got to 190# and then failed at 195 several times.
2.5 km run in a 31 lb. vest: 12:49 (avg speed 11.7 kmph).
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
1 rep 185lbs
2 sets 275x3
1 set 295x3
Worked on DU's and finished with 20 reps chin-ups
Behind the neck split jerks
Then, 100 pull-ups for time
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.
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.
Basically on par with last April, when I maxed out at 165. They were starting to feel easier by the end this time.
Fun move but I've got no business doing singles. Did 5x5s instead.
Also did 5x5 on back squat (155) and ring assisted pistols.
1 - 7
1000 M row
30 K's to E's
Regular Snatch 90-90-140-140-160-160-180f-180
1st time do these
5x3 snatch balance
did hvy fran
135, 145, 155(f), 155, 160, 165(f), 165, 170(f)
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)
111, 121, 131, 131, 131, 136(f), 111(f)
need lots of work on these...
95, 105, 115, 125, 135, 145, 155
(last one was more of a press followed by an overhead squat)
CFWU-2 @ Triangle
Not bad when tech was good, but tech was terrible most reps. Lots of fails on sets 4-7. Engage lats, lumbar, big chest.
10/12/10: 135,145,155,165,175-had to dump,175,175
Did Triangle's metcon WOD afterward.
No 2.5 weights so I couldn't go for 220. Failed on 225.
male, 39 yo, 151#, 68"
65, 75, 85, 85, 95, 95, 90
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
135, 145, 155, 165, 175, 185, 185
135 - 155 - 175 - 185 - 205(f) - 195 - 200 (needed to go lower)
Did this on 11/23
135, 135, 135, 145, 145, 155, 155
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.
55, 60, 65, 70, 75, 80, 85