CrossFit: Forging Elite Fitness: Saturday 121110

November 10, 2012

Saturday 121110

Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

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Katie Daley.

"A Kipping Pull-Up Instructional" with Cherie Chan, CrossFit Journal video [wmv] [mov] [HD mov]

WOD Demo with Whitney Pagnucco - video [wmv] [mov] [HD mov]

Posted by Pukie at November 10, 2012 5:00 PM

Comments

Usually HQ will edit these videos and put in if/where the athlete is making mistakes.

Hopefully people are recognizing some errors in her lifting.

Good to see some Canadian gyms on mainsite. Especially ontario.

Comment #1 - Posted by: Chad at November 9, 2012 5:28 PM

Beast Mode!!!

Comment #2 - Posted by: d-dog at November 9, 2012 5:58 PM

Beast Mode

Comment #3 - Posted by: d-dog at November 9, 2012 5:59 PM

Hey, I though women could not do pull-ups?

Comment #4 - Posted by: Travis Janeway at November 9, 2012 7:11 PM

Any suggestions for a safety while doing the snatch balance besides lowering weight? I always do very light weight on snatches because honestly it scares me

Comment #5 - Posted by: Drew V at November 9, 2012 8:22 PM

In a WOD with a set/rep sequence like this are the triples and doubles treated as warm-up sets and then the goal to establish a 1RM, or are they all work sets and the goal to complete every one?

Comment #6 - Posted by: Chris at November 9, 2012 8:35 PM

#1 - I remember video a few months back of an athlete performing the snatch balance where HQ edited the video afterwards to point out that he was performing a heaving snatch balance. This should have been similarly edited.

Comment #7 - Posted by: JGauthier at November 9, 2012 8:51 PM

Way to go Carol!! :)

Comment #8 - Posted by: Erin D at November 10, 2012 2:39 AM

Pull Up instructional is great..... The happiness and accomplishment on the athlete/student was even better. This is total proof that CrossFit starts with great coaches and great people. CF community is TOPS!!!!!

Comment #9 - Posted by: Johnny D at November 10, 2012 3:29 AM

m/47/185

135-135-135-135-135
155-165-165-185F-185F

Comment #10 - Posted by: cosmo at November 10, 2012 4:11 AM

m/47/185

135-135-135-135-135
155-165-165-185F-185F

Comment #11 - Posted by: cosmo at November 10, 2012 4:11 AM

65-85-100-100-105-110-115f-95-95-95

Comment #12 - Posted by: ART/M/44/5'5"/148 at November 10, 2012 4:57 AM

If anyone is in vicinity of zip 44460, drop me an email, we are interested in starting an affiliate. Blong2@hotmail.com

Comment #13 - Posted by: Blong/33/M/71"/205 at November 10, 2012 7:25 AM

M/31/190/72

135(3), 135(3), 135(2), 135(2), 145(2), 150(1), 155(1), 160(1), 165(1), 170(1)

First time doing this lift so went gradual with the increase in weight. Went down to 65# and did some work on snatch and snatch balance after wod.

Comment #14 - Posted by: SeanP at November 10, 2012 8:44 AM

M/21/150
95-115-135-145-155-165-175-180-185F-185

Comment #15 - Posted by: Killian at November 10, 2012 9:30 AM

95-105
115-120-125
135-140-142.5-145

Comment #16 - Posted by: gb 45/m/71"/185# at November 10, 2012 10:01 AM

3 Mile Run
21:15
Then
3-3-2-2-2-1-1-1-1-1
135# Cleans
Then
30 K's to E's

Comment #17 - Posted by: dyagg at November 10, 2012 10:51 AM

First time performing the lift

85-95-105-115-125-135-145-150(f)-150

m/23/6'3"/220

Comment #18 - Posted by: Colin at November 10, 2012 10:52 AM

95F-95-115-135-145-155-185F-185-185-195

Comment #19 - Posted by: phill 37deg21'41"N 118deg23'43"W at November 10, 2012 11:03 AM

135/155/175/185/195/207.5/212.5/217.5/222.5

after oly workout from catalyst athletics

Comment #20 - Posted by: Troy at November 10, 2012 12:01 PM

95/115
135/155/195
205/205/205/205

M/45/200

Comment #21 - Posted by: ripfit at November 10, 2012 12:23 PM

75->110/singles all F at 115.

Part of why my Snatch sucks! Practice!!

On to Outlaw!

Comment #22 - Posted by: james.patrick [M/50/66"/135] at November 10, 2012 12:27 PM

#1 and #7. What would you correct in the video? I watch these to learn, but you suggest there are improvements to be made. Like what? Thanks for the help.

Comment #23 - Posted by: Mike A. at November 10, 2012 12:28 PM

She should be dropping under the bar. In the video she is basically popping the bar off her shoulders then performing an overhead squat.

Comment #24 - Posted by: Johnny O (20, 6', 210) at November 10, 2012 1:44 PM

45, 50,
55, 60, 65,
70, 75, 80, 85, 90

Comment #25 - Posted by: Manchild at November 10, 2012 2:02 PM

Happy Birthday Marines.

Comment #26 - Posted by: Dave at November 10, 2012 2:12 PM

105-115-125-135-135-135(f) lots
I did a bunch more work up sets before I started to record and couldn't keep up at the end on sets of 1.
Then did 21-15-9 95# OHS and pull-ups

Comment #27 - Posted by: mlt at November 10, 2012 2:20 PM

BW 134.4 today

95/95/105/105/115/125/135/135/135/135

Had to clean bar off ground. Kept multi-rep sets a little light bc lowering the weight in snatch grip behind the neck after each rep does not feel great.

Comment #28 - Posted by: Bill M. m/48/5'3"/135 at November 10, 2012 2:22 PM

95X3, 115X3, 120X2, 125X2(2), 135(blah form) 115x1(4), terrible form at higher weight, felt strong at 115...
strict muscle ups today!

Comment #29 - Posted by: sebastian m/44/180/6'2" at November 10, 2012 2:50 PM

Happy 237th Birthday Marine Corps!

Comment #30 - Posted by: rh at November 10, 2012 3:01 PM

M/33/5'6/166

45x3-45x3-95x2f-95x2f-95x2-95-95-95-95-95

also
10 overhead squat @ 95#
10 back squat @ 95#
10 overhead squat @ 95#

"Regardless of what the problem is, the answer is to squat." - Coach Glassman

Comment #31 - Posted by: Aldo Villasenor at November 10, 2012 3:21 PM

95-105-115-125-135-145-155-165-185-185F

Comment #32 - Posted by: Nicholas (M/27/5'10"/176) at November 10, 2012 3:22 PM

Happy Birthday USMC

95,95,105,105,105,115,115,125,135,145F

Then 30rounds of Chelsea

Comment #33 - Posted by: BPemberton at November 10, 2012 3:25 PM

95(3), 115(3), 125(2), 135(2), 145(2), 155, 165, 175, 185, 195 - some caught high and rode down, a little press on the last one

Comment #34 - Posted by: Jetté 43/M/5'11"/175 at November 10, 2012 3:59 PM

Modified/Scaled for my cobalt chromium knee
Have to work out smart, my progress is good
Shoulders too tight for snatch balance today
My time is limited by shift work
Box Squats: 65-75-95-115-135-145-155-165-165-165
M/55/6’/200
Honor, Courage, Commitment
Long live the United States Marine Corps

Comment #35 - Posted by: Pete In Sun City at November 10, 2012 4:07 PM

Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

Kgs : 33.5-33.5-38.5-38.5-38.5-43.5(f)-43.5-43.5-43.5-48.5
Lbs : 74-74-85-85-85-96(f)-96-96-96-107

Comment #36 - Posted by: Saganamooo at November 10, 2012 4:34 PM

135-3
140-3
145-2
150-2
155-2
160-1
165-1
170-1
175-1
185-1
That's 20 lbs more than my Snatch 1 RM

Comment #37 - Posted by: Mafioso at November 10, 2012 4:40 PM

115-135-145-155-155-165(f)165-175-175-185.
Then did 50-40-30-20-10 reps of:
Double unders
Abmat sit-ups - 8:24.

Comment #38 - Posted by: Kurt M/39/185 at November 10, 2012 4:41 PM

Seems like a great day to start the WODs.

Comment #39 - Posted by: Peter at November 10, 2012 7:22 PM

75,85
95,105,115
120,125,130,135,140

Comment #40 - Posted by: scfd1_9607 at November 10, 2012 7:30 PM

Comment #41 - Posted by: Pete In Sun City at November 10, 2012 8:22 PM

20-25-30-35-40-45-50-55-60-65f-65

Comment #42 - Posted by: Mik at November 10, 2012 11:35 PM

20kg-30-35-40-40-42.5(PR)-45(PR)-47.5(PR)-50(PR)-55(PR)

Comment #43 - Posted by: Brett (M/24/188cm/77kg) at November 11, 2012 12:08 AM

44/m/176cm/73kg

35-40-45-50-55-60-62-64f-64-65 kg

Jumped too wide on the last few reps.

Comment #44 - Posted by: Memuc at November 11, 2012 12:49 AM

m48/6'/185#

went light to start to get form right, then did the 1 reps with 40kg. need to get strength in shoulders as struggled, unlike Mike Ross who is bossing the WODs.. hero

Comment #45 - Posted by: jtotch at November 11, 2012 12:56 AM

dont dip and drive the bar off your shoulders, instead drop your hips and press yourself under the bar.
catch below parallel

Comment #46 - Posted by: tom at November 11, 2012 1:19 AM

Cindy 15 rounds even

Comment #47 - Posted by: Josh at November 11, 2012 2:44 AM

Cindy 15 rounds even

When I started crossfitting about 7 months ago, I did a WOD with my friend who's been crossfitting for 2 years.

1st min - 1 pull up
2nd min - 2 pull ups
3rd min...

I got to 5 and a few in 6...that's less than 20 kipping pull ups in 7 minutes. Today I hit 75 easily in 20 mins. The push-ups were the limiting factor...

21/M/150

Comment #48 - Posted by: Josh at November 11, 2012 2:50 AM

65-65-75-85-95-105(f)-105-110-115-120(f)

Comment #49 - Posted by: Kevin C. (M/53/5'11"/175) at November 11, 2012 9:13 AM

85-90-95-100-105-110-115-120-125-130

Comment #50 - Posted by: myles456 at November 11, 2012 9:56 AM

m/41/6'4"/226

65-85-95-115(1)-115-125-125-135-135-145(pr)

Comment #51 - Posted by: JayW at November 11, 2012 11:13 AM

Unfamiliar with the Snatch altogether, so I completed the same rep scheme with shoulder press plus two addition sets of 1 rep.

125-130-135-140-145-150-155-160-165-170-175-180(f)

Comment #52 - Posted by: Jake Walker, 17 years old/6'0"/200 Lbs. at November 11, 2012 12:35 PM

70kg. Failed at 75 (hit back of head with bar...)

Comment #53 - Posted by: AGL at November 11, 2012 1:24 PM

27-32-37-42-44
47-49-51(f)-51-52kg

Comment #54 - Posted by: lucio1928,M/40/184cm/96kg at November 11, 2012 4:59 PM

75,95, 105, 105, 105, 110, 110, 115, 115, 120#

Comment #55 - Posted by: DPL at November 11, 2012 5:08 PM

Cherie's video made me smile. Wonderful to see someone get that excited. Great job.

Comment #56 - Posted by: Matty at November 11, 2012 6:22 PM

85-95-115-125-125-135-145-155(f)-155-165(f)

Comment #57 - Posted by: ferb44 174# at November 12, 2012 4:44 AM

M/ 38/ 134 lbs/ 5'-6"
I did a different WOD on Saturday:
I did a 3 round couplet of:
10 x D.L. with 225 lbs
100' walking lunge with 45 lbs plate overhead
I did the 3 rounds in about 7:30
I took a few minutes off and then did another round but used 245 lbs for the DL and it was a single round to go more full tilt and not pace.
I did that one in about 1:40
This was a really fun and different WOD. I felt it the next day in my legs and butt.
I will do this again but play with reps, rounds, and more weight... maybe play with changing weights and distances and rounds as well. like a reverse ladder type workout where the DLs go down but the distances go up, or as the reps go down the weights go up, or vice versa.

Comment #58 - Posted by: Anton at November 12, 2012 8:38 AM

2012-11-11: Sub hang snatch up to 145.

Comment #59 - Posted by: gs at November 12, 2012 1:04 PM

I am in love with Whitney Pagnucco. That is all.

Comment #60 - Posted by: Joshua Parrish at November 12, 2012 1:21 PM

65 x 3
95 x 3
105 x 2
115 x 2
125 x 2
135 x 1
145 F
145 F
115 x 5

Comment #61 - Posted by: Bells at November 12, 2012 4:52 PM

155x3
175x3
190x2
205x2
215x2
225f
225f
225PR
230f
230f

Comment #62 - Posted by: JMills M/32/171/5'9" at November 12, 2012 6:22 PM

M/40/5'11"/205

(kg) 20x3, 25x3, 30x2, 32.5x2, 35x2, 40x1, 42.5x1, 45x1, 47.5x1, 50x1

Comment #63 - Posted by: Jose-Luis Morales at November 13, 2012 3:36 AM

65/75/80/85/95/95/105/115/135 fail/135

Comment #64 - Posted by: preacherman at November 14, 2012 6:03 AM

M/22/5'11"/183

45-65-85-95-105-115-125-130-135-140

Comment #65 - Posted by: Miles Forks at November 14, 2012 6:13 AM

In Pounds:
135 - 155 - 165 - 175 - 185 - 200 - 205 - 215(f) - 215(PR)

Comment #66 - Posted by: Edwin 30/M/68"/168 at November 14, 2012 7:03 AM

SBx3: 45, 55
SBx2: 60, 65, 70
SBx1: 75, 80, 85, (90F), (85F), 75, 75

Comment #67 - Posted by: Harpo m/45/5'7"/145 at November 15, 2012 3:51 PM

85-95
105-115-125
135-145-155(f)-155(f)-155

Comment #68 - Posted by: James M/30/5'7"/155 at November 15, 2012 5:16 PM

135# once... rushed it after Ralph

Comment #69 - Posted by: Nathan m/165#/1979/ since 2008 - at November 15, 2012 7:42 PM

135x3-135x3-145x2-155x2-165x2-175-185-195(F)-195(F)-185-195(F)
Actually missed first attempt at 2 reps, lost balance. Did it again anyway
I have a horrible snatch, glad this came up.

Comment #70 - Posted by: Sherwood M/24/5'11"/210 at November 16, 2012 12:26 PM

45 - 45 - 55 - 55 - 65 - 65 - 75 - 85 - 95 (f) - 95 (f)

Comment #71 - Posted by: Guti (M/185/28/6'1) at November 18, 2012 4:58 PM

m/39/5'9/175
Quick WU - Row, OHS, mobility trying to get to work after returning from beach
115,125,135,140,145,150,155-F,155,165,175-F
Decent job of not dipping before getting under bar in middle rounds. Strong enough to get more weight if technique better.

Comment #72 - Posted by: jrm at November 18, 2012 5:05 PM

Aaron 35 (ohs)
Jason 105
Ricky 52.5
Connor 40
Mama V 27.5
Katie 45
Mr. Wonsil 55
Abby 80
Mr. Murley 150 (hang clean)
Crystal 55 (hang clean)
Emma 85
Pudge 50
Mrs. Pip 35
Kyle 65
Jamie 40
Joyce 27.5
Pam 20
Melanie 45
Ben 45
Wendy 35
Mrs. Carey 35
Sim 45
Mr. Carey 45

Comment #73 - Posted by: BFCC at November 19, 2012 10:20 AM

25, 45, 65, 85, 95,115, 95, 105 115, 125

Comment #74 - Posted by: Pacers at November 19, 2012 4:08 PM

185,205,225,230,235,245,250,260,270f,225

Comment #75 - Posted by: jdisch at November 19, 2012 7:51 PM

M/22/5'11"/183

45-65-85-95-105-115-125-130-135-140

Comment #76 - Posted by: Miles Forks at November 20, 2012 2:38 PM

M/24/6'/160
70-95-115(f)-105-105-115-125-125-135-135(f)

Comment #77 - Posted by: Cheek at November 21, 2012 7:23 AM

95
115
135

Comment #78 - Posted by: Crossfit Chris at November 25, 2012 10:21 AM

45, 55, 65, 75, 85, 95, 105, 115, 115, 115

Comment #79 - Posted by: Ukkrew at November 27, 2012 1:12 PM

m/27/160
45, 65, 85, 85, 95, 105, 105 (f), 105, 105, 105 (f)

Comment #80 - Posted by: Elvin at November 29, 2012 7:40 AM

Did this WOD a few days ago. Was able to hit 206lbs pretty solidly :D @ 147lbs BW

Comment #81 - Posted by: Jason H. 23/M/5'8"/147lbs at December 16, 2012 5:19 PM

x3 50 (2+1fl), 52.5
x2 55, 57.5, 60
x1 62.5, 65, 67.5, 70, 72.5kg/165lb pb (all kg)

Comment #82 - Posted by: zenoperegrinus at May 13, 2013 12:03 AM