August 6, 2013
Post time and load to comments.
Coaching Lindsey Valenzuela - [video]
Posted by Pukie at August 6, 2013 5:00 PM
Love the pic! Love the wod!
I'm kind of new to crossfit. Should I choose a weight that I can push out 30 reps consecutively or go heavy and break it up?
I believe the weights for this are --
...or scale back even more, like I plan to do.
An Rx weight would be given if there was one. It is for time, so we should be thinking about 5 minutes or less (1 snatch/10 seconds) probably. For me that would be 85 pounds. Some will do Isabel (135#) in 2 minutes.
Whatever destroys you for time.
Guys this is a great WOD. You pick the Rx. If you go sub 1 minute obvious you went light. If you go 10-15:00 range obvious you went heavy. Pick your poison. What are you good at? Light and fast? Heavy and Fast? Heavy and Long? What ever it is go the opposite. Pick your load and hit it! Great WOD.
@Pete Easterly - you can always ask for a refund on your website subscription. Oh wait...
DairusB is right - this is a great WOD to challenge your weaknesses. I totally suck at snatches so will be using it as practice with the aim of a slight PR improvement on at least a few reps.
>suicide sprints for warm-up x4 or x5 (don't remember)
>2 miles on elliptical cool-down
*begins second month at CrossFit
@Kizza Who is Pete Easterly? I don't see his comment... OMG so excited to make this WOD my B***! I am going to use the light bar with the 10lb disks on each side. Do we have to do all the way down? I am still suffering from shoulder pain from my last few WODs but my coach says no pain no gain. Hopefully these snatches won't hurt my groin, I pulled it last month but I think I have pretty good form, at least on the first few reps LOL! I just need to gain some endurance for the last 25 reps or so. I just love crossfit already down 5 lbs in the first four months! I'm just so tired after the workouts and it makes me hungry! I think I'm trading fat for muscle tho... Keep it up HQ!
is this power or full SQ?
@ is this power or full SQ?
Comment #11 - Posted by: Windlord at August 5, 2013 8:32 PM
If it doesn't specify you can do either, obviously you should be able to lift more load with a full snatch.
I am qoing for full snatches, added misery and I think that's what they intend. :)
@Windlord, Whichever you choose! :-) Thats the beauty of this WOD, you chose pretty much everything yourself.
30 Power Snatches #35kg.
Compare to 130306: 5:38
And don't forget to add "with good technique" at the end of every sentence Crossfit writes!
why do people pay $1000 for the CrossFit Level one cert? It's way over priced for the average Joe just to take and then not become a trainer or open an affiliate. You can learn the same stuff at your CrossFit box during fundamentals.
CrossFit affiliates shouldn't promote everyone in their gym to get level one certified.
Mixed it up between different levels of Power snatches and a Squat snatch in sets of three. Great skill developing workout.
95 pounds in 6:45
10:50 at 135 lbs
(First 10 reps in 3:15)
"Isabel" @ 95#
2:36 (pr by 1:15 over 130225)
65 lbs. working on form and quality for awhile.
30 snatches with 135lbs – for the first time. Before there were not so many pounds and not so many reps… Anyway.. it looked like my proper snatch technique was going out from the gym for a smoke after every 5 reps.. :)) that is why my workout lasted almost 30 minutes.. But after yesterdays evening together with “Kelly” it was realy good :)
first time doing snatches.
Worked on technique.
Did 30 in about 15 mins with 45 kg. Technique wasn't quite there yet, so worked more on technique for 30 mins.
Got a nice sweat going :-)
Elliptical warm up
WOD 55 pounds, 3:29
Half hour on spin bike
I am pretty ashamed of this WOD. I just wasn't all there today, I felt weak and I'm not sure why. I started with 135# and my grip was poor (broke a couple calluses doing the 7 sets of deadlift) so I dropped the weight. On top of that my pace was slow. I really think it was the cheat meal I had the night before that slowed me down it was a pretty heavy meal.
30 Snatches @ 95#
Anyone recommend a good crossfit blog?
These are incredibly technical... I need work. Any suggestions on good how-to vids?
@Joe Northside, well done on that PR
25 jump squats
10 plyo push ups
Finally found a place to do pull ups
@Joe Northside nice pr wow
95 lbs for 4:20
I know I should do more weight but just starting crossift
@Brad, the Crossfit level 1 cert is much more than just learning fundamental movements. It's an in depth look at the nutrition, workout plans/schedules, and injury prevention. I learned a lot when I attended, and the certification gives me an opportunity to get a second job at a local box if I want to. With the military discount, it was totally worth it!
Did Grace instead:
30 PC and Jerk @ 115#
@ Dwilki, agreed, it's definitely technical and super important to work on form before adding weight or going for time.
I recommend looking up CrossFit Snatch on Google and YouTube and watching the demos. You'll get there. I'm working on proper form for this too.
@Dwilki, I have comments for you in the filter
@Eric, The level 1 cert is an in depth look at nutrition, workout plans/schedules and injury prevention" in a day and a half seminar? You must be out of your mind lol There is a reason the cert isn't acredited by anyone, and that it's only worth while in a cross fit gym (where no one will care that you have no idea what you're talking about) I've got no problem with cross fit, but only so long as you call it what it is.
@Glorybelle, D.S. - thanks! Seems like I do better when I have a time to beat
90lbs - 3 minutes 51 secs first time doing snatches I don't think it was particularly good form but made me blow out!
4:57 @135 Not enough touch and go's ("Isabel" PR is 3:39 but was done in a competition setting)
Rested 3 minutes, Then:
30 snatch 45 kg Tiempo: 1:48.
I used 75#
I good amount of weight to work on form.
Watched the Chad Vaughn video for technique.
Then threw my ego out the door and used only the 45# bar. All 30 were butt to calves.
@Mike Andridge, Chad Vaughn's form is surreal. Perfection.
I did power snatches for this WOD, but I will continue to work on the squat snatch, a la "Vaughn".
@Eric #41, what military discount is offered? Is it for active duty members only, or dependents as well?
@brad #19, what about those of us who can't make it to a box? I have 3 kids under the age of 3 and a husband who is either working or deployed all the time. I can't drive 30 mins each way every day to the closest box, but we have a decent garage gym. The L1 course would be invaluable for me to make sure I'm using proper form and help me take my training to the next level.
40 kg (+/- 88 lbs) 2:46 min
Did 30 snatches @95# in 4:50....Have taken some time off and now getting back in to it and if feels good.
I did 65# in 8:32. Today was the first time I've ever done a snatch in my life, so I wanted to go lighter and focus on the form and work on getting heavier over time....I'm new to Olympic lifting and and doing Crossfit alone, with no coach, so I'm trying to be careful. Nevertheless...snatches are gnarly and I'm pretty happy to have made it through in one piece.....I just did three sets of ten, with maybe a thirty second rest in between sets to catch my breath. I love Crossfit....having a blast.
CFL1 is ANSI accredited and is recognized by the NASM for recert of CPT/CES/PES...unless you have a degree in Kinesiology or Sports Nutrition/Physiology, most certs are a two day course...I have several and I call them what they are, continuing education to make me a better coach.
Joe Northside- you were flying! Nice job. Good PR.
Didn't feel like doing Isabel, so I decided to have a little fun with this one. Plus my single arm overhead strength could use some work.
Used 65# dumbbell. Left arm, 30 power snatches - 1:53. Right arm, 30 power snatches, 1:41. Rested about 60-90s between arms.
Warmed up by going for a 1RM Turkish Get-up. Results:
Right arm: 65, 85 PR, 95 (up only) PR
Left arm: 65, 85 (up only) PR
did 20kg in 3 mins. New to the snatch so wanted to get form right beofre piling on the weight. did with good form though couldve maybe squatted more. followed with push ups and 10x200m sprints
@Gretchen#59, I'm not sure about dependents. Also, I did my cert last year, and I don't know if they still offer the same discounts. It was $200 off when I did it. The lady that coordinates it can give more info on the actual discounts.
Barbell Complex #95
Snatch #95 7:20
Wanted to go heavier, but not that confident with snatches just yet. Added Barbell Complex to compensate for my weakness.
My 2nd crossfit workout ever and first time doing snatches!
115# for 30 in 8:34
What is a good sustitute for snatches? My right shoulder can't do that movement without fear of dislocation. Thanks!
5:30 with a 9 lb body bar - first time doing this lift.
CFSB Deadlift 5-5-5, 15=>21
Then, 75lb squat snatch x30
My grip never ceases to be an issue...
First time ever doing snatches so worked on form for a good 20 minutes before to get so idea of movement pattern etc
Went straight into it at 30kg for 30 reps
completed in 1min 20seconds dead
Dunno how I feel, but I do know I need to get into a box and learn proper technique and form on all lifts
Well done everyone so far, and yet to come!!
Corey O'Bryan- if you can't go overhead without pain, how about just doing cleans?
I DO NOT like snatches... guess that means I should work on them.
I DO NOT like snatches... guess that means I should work on them.
"Isabel" - 135# x 30 snatches - 6:29
Compare to 120717 - 7:55
95# @ 14:08.
pr for snatch is 120, so I figured I'd back it down to something breezy through 5 or 10. Did full squat snatch from the floor -- thought I was being overzealous at the 20 marker. Got it in under 15; I'm happy.
@Eric #68 Thanks! I appreciate the info and will pass it along to the husband...hoping to get my L1 Class for Christmas :)
PRd on a 135 lb hang power snatch!!!
@Ryan Brown, the longer you do CF the more you love it. Keep having fun with it.
A snatch is just a failed power snatch.
A clean is just a failed power clean.
I'm not an Olympic weightlifter.
Power all the way.
Male 49, 115 #'s. 5:45 min.
@71 Corey, do cleans instead.
45 Pull-ups for time
100 Double-unders for time
@Kevin C - thanks! I think I'll try 115 next time
@fargingbastige - nice pr!
Times okay but only did 45#. Need to work on my rotten form!
WOD: 4:33. 30 snatches @ 95 pounds. That's a scaled Isabel PR (from 5:39).
Strength: CFFB amateur. Deadlift 5RM. (295 pounds). Felt good, so I went for a DL PR. Got 340 pounds (up from 320 pounds last week).
2 PRs for me today. One yesterday with Kelly. One the day before with double-unders. Very pleased.
Can't do a proper snatch yet so I worked on Snatch balance drills and drops.
Nice job Joe Northside and Kevin C!
then as a burner 3 sets of 3 barbell Muscle Ups' and 3 ring Muscle Up's
Thanks for the tips! I c an do over heads just not that movement because of the angle from start to finish.
Isabel w/ Power Snatches 4:09 (PR)
Prev: 4:59 w/ Power Snatches
Beautiful photo...the scenery and the one-legged squat. Ouch my old knees.
Thoughts and prayers also to those who were involved in the recent helicopter crash in Okinawa. Be safe.
115# power snatches 3:10.
The reps at 155 were going pretty slow, so I pulled it back a notch. This is 3:31 longer than my last Isabel time from July 2012.
4:10 Rx'd but could have used a little better form on a few of them
Missed yesterday's "Kelly" did 4 1/2 rds as warm up today.
Today worked with Brock and Matt with 95lbs and did squat snatch tech and did way more than 30. Shoulders okay, starting to enjoy the elegance of the movement. Split snatch thrown in too!
10:36 - 145 pound Power Snatch
2:41 at 65lbs. Should've gone heavier.
30 Power Snatches with 60kg
2:19 I'm surprised
135lbs - broke into 5x6:
75lbs in 1:16, PR by over a minute
First time doing this WOD feels good!!!:)
1 day behind but Load 40kg
Really trying to keep form good missed a couple of reps!!!
#145 8:01 Power Snatch
Learned halfway through how to half a@@ do them right
95# power snatches 15:00+
Lower back is still pretty sore from deadlift day, and I cant drop weights in my gym.. Putting the weight down was tougher than snatching it
3 sets of overhead squats after to make up for lack of ability
95# squat snatches: 12:15
1RM is 145#.
75lbs - 4:16
Did five extra without time at 85ils. Need to find a Box to get some pointers. Liking Crossfit so far.
Almost Filthy 50:
50 Deadlift @ 170 ( 25 - 15- 10)
50 Ring Rows (5 x 10)
50 Knees to Elbow (25 - 25)
50 Dumbell BP @ 140 (15-12-10-8-5)
50 Walking Lunges (50)
50 Ab Mat Situps (50)
50 Shoulder Press @ 45 (25-25)
9:51 w/ 135# squat snatches
Working on form, still catching too wide
125 lbs - 5:55 as rx'd
well- this looks slow comparitivly but it was a good workout for me. I really need to fight for form. If I get too fatigued I will miss a rep, usually catch it at the bottom but bail the bar forward when I miss. That happened twice in this workout. If I am supposed to be done in 5 minutes I should use about 55 #.
95# - 30 full squat snatches- 21:21
7-7-7-7-7-7-7 dead lift, 135-185-225-275-285-295-315
Then 95 lb snatch 30x time 5:05
Really worked on snatch squat form
95lbs, 7:21. Tore my pinky calus a little bit.
105# and full squat snatch
HR ~168 at end
TODAY - 3:36 @ 85# Power snatch
LAST TIME - 3:19 @ 75# Power snatch
Try 95# next..
8:32 @ 85lbs
Working on form with a moderately heavy weight tends to be a better teacher for me than a lighter weight.
8:27 @ 95#, full squat snatches in sets of 5
Best snatches ever. Proper warm-up, rock bottom overhead squat, slow in the beginning, kept my butt low and the barbell close to my body.
Went up to 55kg (125#) later for three more good reps and called it a day.
3 mile run...
30 Hang Power Snatch
30 K's to E's
Had to sub dumbbell snatches no bar on vacation only had 50#s did 30 each arm 4:20
9 Reps @ 95lbs
21 Reps @ 75 lbs
m / 33 / 6' / 205#
Need to work on this lift. 1st time very bad form.
@ 65Ibs plus 15 air squats as a bonus @ 5:45
7:43.5 @ 135#
only about a third of these were full squat snatches. the rest were hang power snatches.
Only 16 reps of 115# power snatches b/c tore callus under right pinkie. No bumpers so can't drop bar which seems to tear at my calluses on the way down to the ground.
A little heavy for speed but a good WOD to work on technique.
30 snatches @ 135lbs
11:15 @ 115# wanted to work on technique and good form. all full squat snatches
Cut the grass, then
30 Snatches using 95lbs
135 lbs, 6:55
CFWU-2. Superman. Burgener. DU.
Few snatches at lighter weight to warm up.
13:11 @ 155-full snatches
Did every 30 sec for 1st 25, then sped up pace for last 5. Tech pretty good. Good job pushing feet through floor. Decent job keeping knees out & floating wrists.
30 reps @ 135# (Isabel) in 2:47. PR
135 pd 60 reps
1st 30 Didn't keep time. Did a rep dropped the bar Walked to the other side did a rep. Unbroken In that fashion. Then 5 min break.
Isabel 3:20 rxd
Is what it is. Full squat snatches; First time doing full squat snatches in some time. Seems like I always select the power snatch, so decided it is time to do the full squat version. My weakness.
Full squat snatch. Weakness.
3:37 @ 95 pounds