November 18, 2012
Snatch 3-3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
"Learning a Cartwheel" with Sean Lind and Jeff Tucker, CrossFit Journal preview video [wmv] [mov] [HD mov]
WOD Demo with Michael Zoda - video [wmv] [mov] [HD mov]
Posted by Pukie at November 18, 2012 5:00 PM
So much for constantly varied...see last Saturdays wod. Slight diff but still. It's like run 5k then a week later run 3 miles.
blake, you havent been here very long huh?
Its more about progression, Blake. A Snatch Balance is not a Snatch, a Snatch Balance gets you comfortable with having heavier weight above your head and dropping into the Overhead Squat. So that when you approach the Snatch now you have a better idea of what you can get over your head. I would say a Snatch Balance is to a Snatch as a Front Squat is to a Clean. Hope that helps your perspective.
What do you suggest I do since I only have 2 45# bumper plates?
Only a few months, just started trolling main site and wod-ing regularly last month. Stuck with dumbbells so it's another morning of 1 arm overhead squats. Which I suck at. Did Cindy for fun today. 10+22. Doing pull-ups against a wall so I can only half kip. My wall is full of toenail marks.
What do you suggest to do since I only have 2 45# bumper plates other then buy more bumper plates?
Yeah Shirley! Awesome pic.
Another person proving crossfit prepares you for real life events like pushing or pulling your truck because you bought a Nissan.
Been crossfitting for only a few months. Is this a power snatch or a squat snatch? Either way, good stuff :)
first time doing these. had trouble getting back into the squatting position after getting the bar up in one motion. love the dizziness!
will keep doing the motions with just the bar until I get better form i guess......
Equalled PR at 55kg/121#
Michael makes my snatch look horrendous - I wish I could throw that weight around. I think the coach in the video makes some great points, however, I did hear him call, "reach,reach" which was one of the calls that Bob Takano said he dislikes in his article a few days ago in the journal, and I quote,
"Don’t borrow cues that people use just to use. There are some that have a counterproductive aspect but are used anyway. My least favorite of these is “reach.” For some reason, many coaches shout this one out when their athletes are snatching or jerking. When most people hear
“reach,” they are going to extend their arms upward and shrug the shoulders. This shrugging will require the bar to be lifted to a greater height. That is counterproductive.
Anyway it may be a good cue for Michael but not for others. As I said, I think this coach was really good, maybe I have just got too much time on my hands.....
I increased my weight way to fast, wasn't able to make it through all the ones. I ended at 175LBS. Physically I could of continued to increase my weight but after I missed at 180LBS I hit a mental block I couldn’t break through. My body said yes but mind, myyyy mind was telling me NOOOOO!
How could this go wrong? If somehow she pulls the truck fast enough to jump the tire she could probably bench press the truck.
Why do this? Because she can.
Did the WOD form 11-13 then the:
1-165 pb m/45/200/5'7"
I started crossfit about 5 months ago and have stuck faithfully to main site programming. Having been a runner in the past, I decided to give a half marathon another go, more for fun than anything else. Without anything but crossfit as my training plan, I ran 5 minutes faster than my last half marathon time. For that last race I averaged 10 mile days. Today proved to me beyond all doubt that crossfit makes me better.... at almost everything. Thank you crossfit.
13.1 miles: 1:28:36 rx
1) Concubine. A porcupine with a shell.
2) Cacophony. "You only snore when I'm awake, Dear."
3) Napalm. "I love the smell of napalm in the morning; it makes me think of victory." It's dawn in Arizona. The good guys have won.
Months and years from now we will continue to learn the details about the battle for ownership of CrossFit, Inc. What we knew heading into the most important of several trials was frightening enough; what is starting to filter out about the people who would have "partnered" with CrossFit is down right terrifying. It's not for me to say, but others with first hand knowledge will surely have stories to tell.
What I CAN say is that the good guys won. Unequivocally. The reigns to this speeding thoroughbred now rest solely in the hands of Coach, right where they belong. I've written many times over the years of my fascination with all things CrossFit, including CrossFit the business, as well as my deep respect for Greg Glassman. I once wrote in response to some nit that was picked that CrossFit, Inc. was at the time a company entering its gangly adolescent phase, feeling its way as growth came in nearly uncontrollable waves. Well my friends, CrossFit is now a grown-up company, a young adult if you will, forced to face a world which sought to bend the youngster to some external will.
Ah, but not this company. Not this time. And because our CrossFit is led by Greg, our Coach, not ever.
4) Love. My background is quite conservative in all senses of the word. I have described my parents as being somewhat to the right of Attila the Hun, my Mom as no less than 10X as pious as Mother Theresa. Both measures may be underestimated. While judgement may have been applied and approvals withheld, love was always evident and never rationed.
As an adult I have moved ever more to a philosophy that recognizes, respects, and rejoices in love. Love, wherever it lives, between whomever it exists. I've come to find rules and regulations about love as arbitrary at best, and sometimes simply silly. Applying judgement and withholding approval when it comes to love is hard for me to understand.
In our little world 'round these Midwestern parts there is a young person who has fallen in love. It appears to be the kind of love we can all be happy about. Kindness and consideration, attentive and tender, there really isn't anything one should see as a "red flag" about this couple, and they seem to be very happy together. When told about this couple the bingo progeny collectively responded: "of course."
And yet close friends of this person have severed ties because of this relationship. Parental approval has been withheld. Remember, this is a lovely couple, a very happy couple. Why then is there disapproval? Well, I'm sure you can guess the answer--both of the people in this couple are the same gender.
As the years have gone by I have become fairly agnostic regarding this issue. A committed couple is a committed couple; any couple that demonstrates fidelity to Mrs. bingo's 100%/100% rule, both individuals all in and committed to the union, could be as married as I am. I admit that having an employee in my day job who is entering year 28 with her partner (the same number of years Mrs. bingo and I have been married) has influenced me to some degree: she's as normal and as weird as I am, just with better hair. Same thing with my PR guy Bill and his 25 year union, except he's way weirder than I am, and I'm pretty sure I have better hair than he does.
This is not in any way an endorsement of the wanton, aimless, countless "encounters" of the Start Up years that have so colored the discussion. Nope, this is simply the evolution of a personal viewpoint which is born out of a deeply abiding respect for love. I am anxiously awaiting the arrival of a world that is accepting of love and commitment without qualifications or classifications, one in which my young friend would find approval and acceptance from everyone, especially close friends.
A world in which everyone looks at a couple in love and responds just like the bingo progeny: "of course!"
I'll see you next week...
65 x 3
85 x 3
95 x 2
115 x 2
125 x 2
135 x 2
140 x 1
145 x 1
What are good substitutes for the snatch?
I am just starting Crossfit and I haven't been properly taught by anyone because I'm working out at home. Don't want to hurt myself doing the lift wrong
3x 85 95
2x 105 115 125
1x 125 125 125 125 125
Could not get form clean enough to move up from 125; need to do more OHS.
one arm DB snatches, 1 rep = 1 each arm, lt and rt
3 -- 55-60
2 -- 65-65f-65
1 -- 70f-70-70-75f-75
45-55-65-75-85(ugly)-95-95(not full squat)-95(powered it, felt insecure)-75-75
Ended solid, but psyched myself out on the singles.
This was a great WOD...really focuses on form.
Call me crazy but I have a feeling tomorrow's WOD is going to be brutal!!! Let's hope so!!
I didnt think I said anything wrong...
Video showed: pulled too far in front. Lack of shoulder flexibility.
My question to Crossfit -
Why dont we use a % of the athletes body weight for ALL loads?
I dont think going to weight classes will work - you wouldnt have the "fittest on earth"
Loads continue to get heavier and thus so do the athletes. I was impressed with Aja Barto's 295 snatch at regionals but I was more impressed with Chris Speallers 225 snatch.
Realistically I feel at the top (games) it would only shuffle the deck but that would still be good. There is a lot of grumbling about the sport - more isnt always better, more events, more weight, more, more.
Making an open competition that involves lifting weights is ridiculous at best - moving up or down one weight class in olympic weightlifting is ALL the difference and very rarely do you ever come across an athlete in a lower weight class stronger than an athlete in the weight class above his.
I love this sport and will continue to do it - out of my garage because I love it and believe in it. Its just fun. With the evolution of the sport must come the evolution of the direction we take it.
Gotta get it back!!!
I never realised how committing a snatch is until I tried to perform it with only half an inch of chipboard separating me from my loft and the rest of the house! Just couldn't bring myself to dive under the bar, unless I knew I had the weight under control... Still, we all have to start somewhere:
3x88, 3x99, 2x110, 1x110, 1x110, 1x88, 1x99, 1x99, 1x110f, 1x110
The second set of 110lb snatches ended up like some half-snatch/half-press mess, and I had to drop back to work on form. When I can risk dropping the weights, then I guess I can up the weight a little....
Very inspiring to see someone at more or less my weight in the video snatching nearly twice as much as me -- lots of room for improvement!
75 kg max PR 31/180cm/90kg
Lbs : 74-74-85-85-85(f)-85-95(f)-85-85-95(f)
Work on form
Back Squat-up to 335x1.
Did this WOD a week ago.
Today I did...
*7 rounds for time*
-7 power cleans @ 125#
-70 jump ropes
-7 pull ups
Just couldn't get under the bar at 155.
165(f) hip hit bar too hard
175(f)--afraid of wt
trying to keep bar closer to hips, felt really good on several, and amazing how much easier it is when close to hip. night and day!! first 165 way easy, bumped bar on second, threw everything off. never recovered. did several at 135 to get form back.
27 - 27 - 45 - 55 - 65 - 75 (f) - 75 - 85 - 95 - 105 (f)
What's up with the filter?
Where are Bingo's musings??? Wth...
I'll get this WOD done tomorrow; rocked a rowing/ring dip/pyllup/burpee metcon today in the garage gym. Have a great week!
10 C/J @ 95#
15 Clean @ 95#
Practicing technique and getting used to the weight. Am still having trouble with the depth of the squat but its progressively getting lower. Great WOD!
75-85-95-100(1 rep)-100-110 (f, not low enough)-115-115 (f, nle)-135 (f, forward)-135 (f, nle)
Nearly all failure were due to not opening the hips enough, not not having quick enough turnover.
Thanks, Bingo, for the musings; and thanks to HQ.
Tweaked lower back
My first ever WOD... 2 rounds 22:33
Forgot the paper I wrote the WOD on and since I am in Afghanistan couldn't use my phone to get it once I got to the gym. Therefore I just did:
Lowered back down to 65 since my form was not good with the higher weights. My first time doing snatches, besides just practicing with a piece of plastic pipe.
45 - 3
65 - 3
75 - 2
85 - 2
85 - 2
95 - 1
105 - 1
115 - 1
135 - 1(pr)
145 - fail
145 - fail
3 mile run
3, 3 95#
2, 2, 2 95#
30 K's to E's
accidently did the WOD wrong. I was 1 set down each time, did 3-2-2-1-1-1 instead of 3-3-2-2-2-1-1-1-1.
Worked on squat snatch. Recently, I have been doing more of a power snatch so decided to make sure I squat snatched today. Worked off a 7" riser also...
1-185 (f) bar hit hips
Did some bar reps to work on form
Finished it off with a little bench work, 5x5 w/ 185
Then did a bunch at 135, because my form was not too great.
95, 105, 115, 115, 115, 115, 115, 115, 115F, 115 (19 Nov '12)
I can't believe this. I did the tough mudder in 2 hours flat, I did the Clovis in 87 minutes, and I can't get 135# above my head. Check your ego at the door. I guess this is what makes Crossfit so great, is that it pushes you so hard to make yourself better. Tomorrow is another day and I promise to kill it, whatever it is.
all sqt snatch...170 not full depth
Just the bar
Trying to learn form
prev PR snatch 75, got 85 and failed 4 attempts at 95. will get it next time
prev pr 75, pr 85 then 4 fails at 95
not given it all on these strength / oli days... thats going to bite me latter
95,105,105,105,105,115,125,135,135, 135 lbs
75, 85, 95,
100, 105, 110, 115, 120(f)
Mr. Carey 107.5
Mrs. Pip 45
Mrs. Carey 45
Mr. Wonsil 65
SNx3: 35, 45
SNx2: 50, 55, 60
SNx1: 65, (70F), 70, 72.5, (75F)
95 95 115 115 115 125 125 130 130 135 135f
form suffered last 2 reps, backed down weight and practiced a few more when done
3x : 65, 75
2x : 95, 115, 125
1x : 135, 140, 145, 150f, 150f
couldn't quite lock out on the 150, maybe i went too fast. not really use to using a lot of weight on snatch though
1x145,150(t-pr),155(f-bar plenty high, didn't get under),155(pr),155 (f-same reason)
@ home off 12" blocks,
155,175,185, 205,205, 215, 225f 4x
75x3 75x3 95x2 115x2 115x2 all 1s with 135
Should've just stuck with low weight and tried to keep my form
95#, 115#, 125#, 135#, 145#, 155#, 160#, 165# (f)
I have been in a bit of a regression on snatch for several months now. figured I'd try and use it as a chance to work on form. for some reason I had a mental aversion to thrusting the bar up with my hips on this one.
week 1 back after 6 weeks off:
Failed on second set of 1 at 175 and form was poor so dropped down to 155 on last 4 singles.
Snatch is my weakest lift. 185 was very shaky so i swallowed the pride and went down to 135 and worked on technique.
just learned to snatch one week ago.
missed on set 3 rep 3 and the last 2 reps. need more practice
95, 95 x 3
115, 115, 115 x 2
135, 135, 135, 135, 135 x 1
CFWU-3. Superman. Burgener.
125,125,135,135,145,150,155,155,160,165 - Finally. Took a lot of fails. Better job making hips & chest rise at same time. Push up on bar on catch position. Really try to focus on floating wrists, but not bending elbows too early.
press 5-press 1-press 4-press 1-press 1
(ranked on a scale of 1 to 5, 1 being the best)