Great video. Looked pissed after dropping the 315 lol

Snatch balances get you batter at snatch balancing. I'd rather use this time to get better at snatching.

Cool. I've only done balances as a drill for learning the snatch. Paul failed with my max deadlift. I got a ways to go...

Yesterday @fintan was asking about walking on hands. For what it is worth, I was a gymnast in college. Here is some stuff you can do and things to consider, to learn to walk on your hands. Holding a still HS is usually much harder to do than walking. So practice against a wall, but try to be as light as possible touching said wall. Try to be as tall as possible, tight core, squeeze legs together, and push tall through your shoulders. Once you have the balance, try "walking" in place (still against the wall), or simply shift your weight back and forth.

What might not be obvious, is to learn how to do a cartwheel and forward role. When you are learning to walk on your hands you are going to fall. "Falling" out of the HS with a role or cartwheel will help build your confidence. When you practice your role, think about first pushing the ground with straight arms. Tuck your chin, round your back, and role to your feet without using your hands to get up.

Another good drill...(NO wall) Keep your arms by your ears and kick to a handstand, but leave your trailing leg low to the ground (but it should come off a few inches). This will help you find the balance point. As you get better, slowly bring your trail leg higher.

Hope that helps. If it does, I can give you a few more drills if you want. Cheers!

Great video! I like the point that is brought up about not jerking the weight up. Pushing your body underneath the weight is key for the balance. Great example and good WOD. I'm looking forward to this one.

Yay John Mustafa!!!! My favorite judge ever!!! :)

whoops nevermind got the video to start playing...

The order of Katie's shirt needs some ReArranging...

1. Community
2. Fitness
3. Strength

One Love CF Nation!

I'm curious - it seems like what those annotating the video are asking for is actually a snatch drop, not a snatch balance. I thought that one was allowed a little bit of dip and drive with the snatch balance, whereas with the snatch drop, the bar is not suppose to raise up much at all. Any opinions?

Dropped the bar on my head on rep 4. No bueno.

Careful, folks.

Thanks Trueson #3. Great training points that I will use! HSPU and Snatches need alot of work. More fun and games... He we go Snatch Balance

M/31/210/72

135-145-155-165-175(f)-155-135-135

This was one of the scariest lifts I've done. I also knocked myself on the noggin. Maybe should have not tried to go heavy(for me) on doing this lift for the first time. Finished with a few sets of OHS for reps after WOD to work on stability.

hey guys i got a question, im in high school, currently training for this years lacrosse season and im currently 2 weeks into crossfit. i was wondering if it is wise to do other workouts along with what is posted every day. i am looking to increase my speed, core, and stability. should i be confident that i will get the results im looking for in like a 5 month period if i do just the daily workout??

95-105-110-115-120-120-125

75-95-115-135-155-165-165

@Zach - you can do more than is posted each day. You would certainly benefit from doing the daily workouts, but because you have some specific goals related to lax, look at old wods on this site and try to come up with some of your own WODs. But learn and understand the crossfit princples. Also... check out this day in the life video of the Fittest Man on Earth http://www.youtube.com/watch?v=wX-U8GixmDA&feature=player_detailpage

95 115 115 125 135 135 145f 115

Quite the balancing act.....I need more practice.

@Zach- stick to this program, don't try to make your own magical program.

Zach #8, in my humble opinion, I would say that as long as you are truly giving each workout your very best, the daily WODs will give you what you need to improve in all aspects. Being only two weeks into CF is infancy, so there is A LOT for you to learn and figure out. Some of the prescribed weights and movements are quite advanced and will take plenty of studying, scaling back, and practice. It's not to say that you absolutely can't do anything other than the WOD in a day, but it is possible to get mentally and physically burned out from overtraining too, especially with your on-the-field conditioning. There is nothing better than CF to get where you want to be though, so start small and work your way up. I cannot stress enough to document your progress in detail. Aside from your lacrosse performances, your honest numbers (weights, reps, times,etc.) to compare will be the truth in your successes and failures, both of which are needed in fitness. Push hard but pay attention to what your body is telling you. There are "rest" days for a reason. Good luck with your team this year.

Check out "start here" on the left side of the main page. Spend some time in front of the computer watching "exercises and demos" as well. Check out a CF facility in your area maybe??? Eventually, it will all start to make sense and propel you to lacrosse greatness.

@ Zach. CrossFit is an excellent GPP supplementation to your existing sport specific training. I would recommend you try 2-3 CrossFit WOD"s in addition to your regular lacrosse workouts per week.
When dos your season start?

Very good at developing balance with weight overhead. Right after this workout I was feeling confident so I threw some more weight on and was able to add 20lbs to my overhead squat 1RM. I have to practice the snatch balance more often!

75-95-105-105(F)-105-95-95

FOB Salerno

14 days and a wake-up, whoop!

Zach @8,

Congrats on finding CrossFit so early in your athletic career. If you ask any of us "senior" CrossFitters we would to a person say we wish we had this program as youngsters.

Here's my bid as an experienced CrossFitter, L1 coach, and former football and lacrosse player and coach: some form of CrossFit is simply brilliant as the foundation of your fitness, your strength and conditioning. Remember that CF is your GPP program, not your sport-specific program. If you are a long-pole, especially close defense, your will need to make sure you do a little more strength work on the "push" exercises, for example bench press. If you are a middie you may wish to add supplemental running a la CF Endurance. Attack and you might wish to do some extra "burst speed" work. All of this is in addition to stick skills and just playing the game.

The short answer to your question is "yes, you should supplement" the Main Page CF WOD's because you have a sport-specific need, and frankly because you are young enough to handle the extra work, extra recovery.

Welcome aboard. Fasten your seatbelt.

Great WOD

95-115-135-155-165-185

From the ground, no power rack. Easily another 100 lb with the rack, going shopping today.

45-65-85-105-115f-115-135

M/34/6'3"/200
185-205-215(F)-215(F)-215-220(PR)-135

Prev:
185-200-205(PR)-210(F)-210(F)-210(PR)-215(PR)
135-155-175(F)-175-185-195-200(PR)
155-160-165-170-175(PR)-185(PR)-195(PR)

New PR: 85 pounds... Need losts of work on this one.

In ref to the video:
Paul wasnt really doing a Snatch Balance. He was doing more of a Behind the neck Rack Jerk. His weights were sick impressive however, I think that CF should be showing videos of proper movement technique rather than showing this and then adding text of corrections at the bottom of the screen. Get Coach Burgener have one of his athletes show how to correctly do it or people are gonna start getting hurt.

Any reason why you use the back rack position not the front?

1st attempt w/ minor left shoulder twinge:

45-65-75-75-95-95-100(PR)

Rusty, yeah. I was catching the bar relatively high. But in my defense, I tend to teach the snatch as, catch high and ride down. I didn't realize I was catching as I high as I was in the moment. Overall I thought it was pretty good. If you would like to demo the movement and submit your own video please do. Even though my execution was a little off, I hope your found the instruction accurate.?

good display of strength by paul but why not post of video of someone doing the movement correctly, rather than a video with subtitles to correct his form?

m 37/188

135,155,175,185(barely), 185(barely),175,180!! Very challenging. I liked it :-)

For those of you that are interested. We are having a fairly good discussion on this video over on the CrossFit facebook page. There are several different types of snatch balances that lifters use to build their snatch proficiency... If you might like to learn a little more come join the conversation, rather then just posting how bad my lifts are.

https://www.facebook.com/crossfit/posts/189369514529005?comment_id=583635¬if_t=like

85-95-105-115-125-135-145(PR)

M-26-71''-173lbs

75-75-85-95-105-115-125f

m/30/165 This was the first time i ever did this exercise, it took me a few times to get the hang of it. I did a bunch with just the bar than i went to
75-95-105-115-125-130-135 i failed a couple times at 125 just because of balance, going a little wider than shoulder width my foot position seemed to help.

75-95-115-125-135-140(f)-135

M/39/170lbs

115-125-135f-135-135-135-135

First time doing this. Thought it was a great and challenging movement. once I got to 135 I found that when I caught the weight I was nearly or completely in the full squat position. Is that right or wrong???? It felt easiler to catch it there then higher and I think a higher catch caused my fail on the third set. Any comments?

Day 109
M/45/6'0"/190
CFWU x 3
Several iterations of Snatch Balance with broom stick and bare bar before adding any weight. I've never done this move before and studied the video intently.
Loads: 65-85-95-95-105-115(F)-105
Needs work... but rather than gripe about it or not do it, I'll continue to attack it.

85
95
105(f)
105
115
125
135(f)

PR is 155. Sure can tell I haven't been squatting for a while.

95, 95, 100, 105, 105, 100, 100

Into my 2nd week of CF, Love it! Building more strength each day!

205

I think I can do more, but I need to commit.

@TC use the back rack to simulate the receiving position for the snatch. C&J is out of the front rack but still uses a behind neck lift to increase the amount of weight you can handle overhead. Same with snatch balance/drops. Hope that helps

M/26/6'2"/205

95-115-135-135-135-140(F)-140(F)-135(F)
I added one more to see if i used up all the juice in the tank. And, I did.

-Really Technical movements. I'm suprised I did as well as i did.

95 x 3
115
125
135
145
155 same as last
165F

145-155-165-175-185-195-205 as Rxd

Love the video Paul & Karla!!!! Miss you guys!

f/30/5'5/123

first time doing these, may have taken it easier than necessary

55-60-65-70-75-80-85

Great WOD. Been crossfitting 3 weeks an I've been having trouble with OHS. This excersise gave me a bunch of confidence for the next time overheads come up. Warming up shoulders and hips is crucial for me.

M/24/#174

95-115-120(pr)-125(pr)-135(pr)140(pr)

Pr's based on OHS pr

MOD

AMRAP 15

10 1.5 KB swings
10 Box J 24"
10 ring dips

8rds + 8 KB swings

25/M/6'1/165 - Up to 154 Rx'd

135-155-175-185(f)-185(f)-185-185(f). Then did this met con:
For time:
7 muscle ups
15 snatches
1000 meter row.
8:40.

95
115
135
155
185(f)
185(f)
175(pr)

m/26/187/6'2"

115
115
135 (f)
135
145

Up to 145. Not a pr but much better form.

redwood regional park 5k trail run = 37:09

30 30 35 40 45 45 45kgs

95(lbs) 95 115 115 135 135(f, form) 115 95 95 95, holy cow I need practice

M/40/184cm/96kg
38-43-48(F)-48-50-53-55kg

@ zach...I know there is alot posted for you, but I am pretty new to crossfit and have been working out traditionally my entire life doing weigths & triathlons. 3-4xs a day workouts sometimes. When I started out I was running a mile -1 1/2 to warmup then a very slow mile to cool down, i like to run what can I say, on top of doing WOD. Even if they were shorter intense workouts i still felt i the need to run. After a few weeks I noticed the fine line of over training creeping up on me. I was tired and very sore all the time. So, I scaled down a bit and listened to my body. i need the cardio so I will decide when to run based on my previous day workout or decide to do yoga. My strength has increased ten fold just doing crossfit and i love it!! i'd say listen to your body. Your still very young and sports injuries hurt (take it from a 32 y/o). The best thing you can do is build your foundation, wisely by listening to your body.

65-75-85-95-105-115-115F

Pretty sad effort, way below my max snatch of 170. Hips still really bugging me. Back to MP for a bit after a very lengthy hiatus.

30kg-35-40(f)-40-45(f)-40(f)-40

29/m/5'11"/180
95-115-135-155-175-185-205(f)-205(PR)-215(f)

M/27/5'11"/187

95-105-115-125-135-145-155-165(f)

I tried the 8th set to see if I could keep increasing. I felt good after the 7th set but couldn't get there. Can't wait to try again next time.
On a side note, kudos to Paul for being tough enough to "catch" 305 lbs on his back. I used the front rack position to rerack the weight as I got heavier and I was at half the weight Paul was.

Total Knee Arthroplasty (TKA) over 4 months ago, my progress is good.
Have to train smart, modified WOD: no running or jumping.
Snatch Balance:
65-70-75-80-85-90-95-95-95-95
which at 95lbs became a Heaving-behind-the-neck-push-press-into-an-overhead-squat
Knee did real well on today’s WOD
M/54/6’/205

thank youguys for all the supporting comments. i am really excited about crossfit and am looking forward to it. I am already starting to notice minor differences in my athletic ability. its just hard to know what to do because some of this stuff is crazy! however i do know an experienced crossfitter that is helping me substitute workouts that i am unable to do. but i sometimes feel like i dont get all that i should out of some of my workouts because im having trouble finding out how much weight i should use on certain lifts and stuff. However i am really gunna try to push it for the next few months before my season starts.

@ Alex Lofgren 18. conditioning starts in november, first game is February 1st.really excited, this is my senior year so i'm really excited and motivated to make an impact on the team.

25 / M / 5'9" / 140lbs

100-105-110-110-115F-95-115

Tough. I've been lazy this week, and I needed a non-metcon WOD like this to get me back into things.

@ bingo 21. thanks for the advice! im a senior attackman for my high school and was wondering if you had any insight on anything else i should be doing along with the WOD. if you could give me a brief plan or something that would be greatly appreciated.

3x95,115
1x135,145,155,165,175,185,190(PR but ugly)
Catching it too high at heavier weights and not dropping down fast enough. Slight elbow bend at 185 & 190. Anterior delts, esp rt shoulder are still tight & a little sore.

Squat snatch
30kg-35-35-35-35-35-35

60kg with reasonable form.

M/44/185

175
185(f)
185(f)
175
175
175
175
180
185

95-105-115f dropped it on my head- 115f (still psyched out from last drop)-115- 125(f)-115..... Got 125 up after I gave myself a pep talk in William Wallace's voice. New to the snatch!!! Scares the crap outta me dropping under the weight that quickly

M/24/175

95-100-105-110-115-120-125

1 through 7
115# Snatch
Then
30 K's to E's
25 PushUps
Need to do some cardio with this next time.

Got up to 145

155
165
175
185
195
205 F
205 (PR)

@8

Zach,

The best comparison I can give is that a pole vaulter must pole vault in ordered to pole vault.

That said, cross fit is a general functional fitness system. It will keep your body well balanced and ready for l

@8

Zach,

The best comparison I can give is that a pole vaulter must pole vault in ordered to pole vault.

That said, cross fit is a general functional fitness system. It will keep your body well balanced and ready for life. It will also prepare you well for any sport.

However, crossfit is not designed to help you play LAX Better. your stick handling won't improve if you don't practice stick handling.
If you are concerned about over training, scale and leave some juice for you sport-specific stuff. There is no wrong way to do this. One of the basis of crossfit, besides the WOD is active rest. It is recommended that we learn new ways to move besides the WOD. I am currently trying to find a water polo club (must be an Olympics thing, I guess).

At any rate, study,BE SAFE, and enjoy the benefits.

160

Lorie 55
Sean 135

95,65,75,80,95,105,115 vs
95,95,115,115,115,135,135--more push press 6/5/11
65,75,90,105,105,105 10/15/10

1k row wu 3:57. abmat x 18 after.

155
165
175
185
195
205
215

65,85,95,100,105,110,115

up to 145#

95
95
115
135
155
175 (PR)
175

Topped out at 165 last November. Nice little improvement here.

Jeff @ 2.0
205-215-225-225(f)-225-225-225
Did a pretty good job of dropping all the way down vs. pj/ohs.

C-
did mostly sets of 3 or more to dial in the movement and drop under instead of pj/ohs
worked up to 130 for last set of 2

M/34/5'9"/155

Did this a few days ago. For a change, I decided to not count failed attempts, just to see how I did without the pressure of losing one of my attempts if I didn't make it. So technically not as rx'd.

125, 135, 140, 145, 150, 150, 150

M/22/5'11"/187
135-145x-95-105-115-125-135

don't know what happened on this. i'm pretty sure I did at least 175 in the fall.

175

Warmup:

DUs
Burgeoner warmup

WOD:

95-100-105-110-115-120-125F

Post-WOD:

5 sets of 10 reps at 65lb of snatch balance

m/38/5'9/183
CFWU-3. Monkey touches instead of HSPU 3rd. Superman.
145,155,165-F,165,170,175,180-F
Little better job of at least trying to land narrower on last set. Need to get shoulders back further in catch & keep chest tall.
11/17/11:
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

Up to 135. Lots of reps. Could not dump the bar in Equinox.

45 x 10
55 x 9
65 x 8
75 x 7
85 x 6
95 x 5
105 x 4
115 x 3
125 x 2
135 x 2
135 (f)

m/41/5'8/240

65, 85, 95, 95, 95, 95, 95

135# across the board. Had to clean and each one to get it up.

Last time:
135, 145, 155, 165, 175, 185, 185

44/m/176cm/73kg

35-40-45-50-55-60-62 kg

50-55-55-60-60-60-60 (kg) 02.03.13
still carrying a shoulder inj.

55-60-60-55-55-55-55(kg) 22.12.11
50-55-60-65-70pb-70-70(kg) 08.06.11 think did OHS
36-40-40-44-48-44-48(kg) 27.10.10

CFWUx3
Burgener
3x20kg
95-106-117-128-139 (lost balance, not deep enough) -139-139