October 19, 2013

Saturday 131019

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

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CrossFit Tacoma.


"Diamond in the Roughhousing" by Mike Warkentin, CrossFit Journal article [pdf]


GHD Sit-up with Chris Spealler - video [ipod] [mov] [720 HD] [1080 HD]

Posted by Pukie at October 19, 2013 5:00 PM
Comments

Lunges are the jello of exercises, always room for one more

Comment #1 - Posted by: F at October 18, 2013 6:52 PM

Tacoma Strength! Go Team!

Comment #2 - Posted by: Elijah at October 18, 2013 8:21 PM

Hi There,

A friend of mine who you guys train recommend
Your place to me, If you have a space I'd like to join
And get myself back in shape, I've done a bit of circuit training , a bit of kick
Boxing, bit of body building but this was all a good few years ago!! I'm seriously out of shape and unfit so I'm hoping you
Guys can help me out? Could someone contact if you have any vacancies.

Kind regards

Adam Howlett

Comment #3 - Posted by: Adam Howlett at October 19, 2013 1:14 AM

First time doing snatch balance.Became a bit scary squatting right down when the weight went up a bit. Did a few extra rounds:
20kg, 30kg, 40kg, 45kg, 45kg all by 3
50kg, 50kg, 55kg by 2.
40kg, 45kg by 3
30kg, 20kg by 5.
M/35/175cm/73kg

Comment #4 - Posted by: Ben at October 19, 2013 1:21 AM

Regular snatch, kg:
3 x 50, 55
2 x 55, 55, 55
1 x 57, 57, 57, 57, 57

Comment #5 - Posted by: Fred 39/176/77 at October 19, 2013 1:45 AM

#3, i'd recommend looking for a CrossFit Affiliate near you and contact them.
Learn the fundamentals, join in on some WODs, go hard (and safe :)) and you'll be back in the game in no time.

Good luck!

Comment #6 - Posted by: Steven at October 19, 2013 2:45 AM

F/52/5'6/118
100 pull ups 15 minutes
Cut off 4 minutes
Snatch balance for form have not done these before

Comment #7 - Posted by: D.S. at October 19, 2013 4:27 AM

Filtered

Comment #8 - Posted by: D.S. at October 19, 2013 5:02 AM

morning
Run 5K 26:35

evening
3 x 65,70
2 x 70, 70, 70
1 x 70, 70, 70, 70, 70,70

pistol squat alternating 81 reps in 5mins
rest 2mins
handstand pushups 37 reps in 5mins

Comment #9 - Posted by: Wen at October 19, 2013 6:10 AM

does everone do the crossfit warmup on ever wod or something different per workout

Comment #10 - Posted by: Jason at October 19, 2013 6:29 AM

Refer to TUESDAY 101012: Snatch Balance WOD Demo with Miranda Oldroyd - video. This will be very helpful.

Comment #11 - Posted by: gb 46/m/71"/185# at October 19, 2013 6:31 AM

Went to a local 40 - 50m steep hill for sprints:

hill sprint
10 burpees
hill sprint
9 burpees
hill sprint
8 burpees
hill sprint
7 burpees
hill sprint
6 burpees
hill sprint
5 burpees
hill sprint
6 burpees
hill sprint
7 burpees
hill sprint
8 burpees
hill sprint
9 burpees
hill sprint
10 burpees

ouch.

Comment #12 - Posted by: EricS M/33/5'10/175 at October 19, 2013 7:05 AM

3 x 32.5 kg
3 x 32.5 kg
2 x 35 kg
2 x 35 kg
2 x 37.5 kg
1 x 40 kg
1 x 40 kg
1 x 42.5 kg
1 x 42.5 kg
1 x 45 kg

Comment #13 - Posted by: Simon Boote M/42/80kg/6' at October 19, 2013 7:49 AM

105-115 lbs
125-125-125 lbs
135-140-145-150-150 lbs

Comment #14 - Posted by: gb 46/m/71"/185# at October 19, 2013 8:38 AM

Load:
65-65-65-85-95-95-100-100-100-100lbs.

Worked on shoulder/ankle/hip mobilities beforehand.

Comment #15 - Posted by: AJ M. at October 19, 2013 8:59 AM

75 - 85
95 - 105 - 115
125 - 130(pr) - 135(pr) - 145(pr) - 155(pr)

All reps with 3 second pause in rock bottom position

Comment #16 - Posted by: Joe Northside m/35/70"/195 at October 19, 2013 9:02 AM

m/30/6'1"/200

my first x performing this snatch balance lift.
I found it to be a fun challenge :)

65, 75 (lbs) 2 sets of 3
85, 95, 105 3 sets of 2
105, 115, 125, 135 4 sets of 1

Comment #17 - Posted by: b.jolly at October 19, 2013 9:03 AM

Practiced some light snatch balances, then:

3 rounds of:

Row 1000m
30 push-ups
30 GHD sit-ups

23:53

Comment #18 - Posted by: Kevin C. (M/54/5'11"/178) at October 19, 2013 9:49 AM

3 rounds:

Row 1000m
30 push-ups
30 GHD sit-ups

23:53

Comment #19 - Posted by: Kevin C. (M/54/5'11"/180) at October 19, 2013 9:50 AM

@ Joe-another great workout for you! Are you getting tired of setting PR's every time?!

Comment #20 - Posted by: Kevin C. (M/54/5'11"/180) at October 19, 2013 9:52 AM

Adam Howlett: on the left side of www.crossfit.com there are three links: "What is crossfit", "start here", and "faq". I would suggest you read through all the material there. There's a lot of good info that will answer most of your questions. I also agree with Steven, it would help you a lot to look for a nearby crossfit affiliate gym and go talk to the staff there. Crossfit affiliate gyms can be a great way to get a personal crossfit experience.

Jason: since you asked, I personally don't do the strict crossfit warmup, I have my own warmup I do before each wod. That's just me.

Comment #21 - Posted by: J.Wood at October 19, 2013 10:30 AM

1 set of 5 at 45 lbs, then: 3 at 65, 3 at 95, 2 at 95, 2 at 95, failed 2 at 115, 1 at 115, 1 failed at 115, remaining 3 at 95.

Comment #22 - Posted by: J.Wood at October 19, 2013 10:59 AM

95/115/125/135/145/155/160/165/175/185-f

Comment #23 - Posted by: Matt m/30/170/5'9 at October 19, 2013 11:29 AM

Kevin C. - haha thanks!

Comment #24 - Posted by: Joe Northside m/35/70"/195 at October 19, 2013 11:45 AM

3@75lbs, 3@95lbs, 2@105lbs,2@115, missed @125,
1@115 5x

Comment #25 - Posted by: Keith at October 19, 2013 11:55 AM

95-115
135-145-155F(1/2)
155-165F-165F-165F
arrggh

Comment #26 - Posted by: Guillaume (M/30/5'8/155) at October 19, 2013 2:11 PM

made some new jerk boxes, put them to use.
really got some great coaching points today, 95lbs for the 1's

Comment #27 - Posted by: Sebastian M 45/178/6'2" at October 19, 2013 2:13 PM

M/49/150/

45-65-75
85-95
105 x 4

First time ever doing these, very tight in shoulders.

Comment #28 - Posted by: David at October 19, 2013 2:18 PM

What happened to "Lift Up Luke" WOD????
Thought HQ would put that in the program today just like they did "Hope for cures".

Comment #29 - Posted by: Dave at October 19, 2013 2:48 PM

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

18-20-18-22-20-24-25-25-22-25

Ow...blisters...

Comment #30 - Posted by: BC (27/M/5'9"/140lbs) at October 19, 2013 2:59 PM

Sprint 100m, rest 90 seconds. Ten rounds, each for time

It's kinda hard to judge progress on this one, so out of curiosity I summed the seconds:

100620 21-19-22-22-23-23-25-24-25-23 = 227
110309 20-20-21-22-23-23-24-22-25-22 = 222
131019 18-20-18-22-20-24-25-25-22-25 = 219 (today)

And lo! Overall time is improving slowly.

Comment #31 - Posted by: BC (27/M/5'9"/140lbs) at October 19, 2013 3:09 PM

145x3, 155x3, 165x2, 175x2, 185x2, 195x1, 205x1, 210x1, 225(f), 225(f).

Last time with this wod got up to 175# for the last sets of 1.

Rough after making up Eva yesterday. 41:42 rx.

Comment #32 - Posted by: MrTweak at October 19, 2013 3:45 PM

75-95-105-115-125-135(f)-135-135-140-145(stuck in the bottom)

Comment #33 - Posted by: Sinal M/34/5'9"/205lbs at October 19, 2013 4:27 PM

45-65-65-75-75-85-95-105-115-135f

First time doing this exercise. Shoulders were not a fan.

Comment #34 - Posted by: ScooteR at October 19, 2013 4:33 PM

3x40kg 2x50kg 1x54kg

Comment #35 - Posted by: Felipe at October 19, 2013 5:40 PM

3:40-50
2:60-60-65
1:65-70-70-80f-70f

Comment #36 - Posted by: Ronin at October 20, 2013 6:31 AM

New movement for me, I do snatch but not snatch balance. Definitely going to work on this one.

85-95
115-125-135
145-145-155(f)-145-150

M/31/68"/165

Comment #37 - Posted by: JC at October 20, 2013 6:59 AM

Kettlebell snatch: 20, 24 and 32kilo
Être prêt
Soldier for Life
M/56/6’/214

Comment #38 - Posted by: Pete In Sun City at October 20, 2013 7:21 AM

95-95-95
115-115
125-135-155(f)-135-145-155-165(fx2)

Comment #39 - Posted by: Silas (M/28/6'/175) at October 20, 2013 10:00 AM

95 100
105 110 115
120 125 130 135 140
this was incredibly hard to do

Comment #40 - Posted by: davidnewton at October 20, 2013 12:06 PM

M/23/5'11"/185.6

bar-bar-95-95-95-135-135-135-135-135

did after Walsh.

Comment #41 - Posted by: Miles Forks at October 20, 2013 5:38 PM

105-110-115-120-125-145-150-155-160-165

Comment #42 - Posted by: myles456 at October 20, 2013 7:30 PM

55-75-95-105-115-125-135f-135f-135f-135

Comment #43 - Posted by: GiAirMo at October 20, 2013 7:56 PM

65-75-95-105-115-125-135-145-155

Comment #44 - Posted by: Stox at October 20, 2013 9:26 PM

M/23/5'11"/185

bar-bar-95-95-95-135-135-135-135-135

did after Walsh.

Comment #45 - Posted by: Miles Forks at October 21, 2013 6:00 AM

m/45/195/5'11"

row 500

snatch balance 3 3 2 2 2 1 1 1 1 1
3 - 67 89
2 - 100 111 122
1 133 144 155 166 177 (f)

everything 133 and over was closer to a push press, with little or no squat.

Comment #46 - Posted by: slowweak at October 21, 2013 9:58 AM

185,205 x 3
225,245,255 x 2
265,275f,275f,275,280f X 1

Comment #47 - Posted by: jdisch at October 21, 2013 11:04 AM

If it aint rain'n you aint train'n. Rain just salt-free sweat.

Comment #48 - Posted by: M. McMichael at October 21, 2013 3:15 PM

32x3-37,2x3-41,7x2-43,8x2-45,9x2-46,1-48,2-50,3-52,4-54,5 en kgs

Comment #49 - Posted by: lucio1928/41/182/95 at October 21, 2013 5:43 PM

Girl in picture has a slight valgus knee during her lunge.

She needs to correct that so she won't have an ACL injury injury in the future.

Comment #50 - Posted by: brosky at October 21, 2013 9:09 PM

M/49/215/67

3(95)-3(115)-2(125)-2(135)-2(145)-1(155)-1(155)-1(165)-1(175)-1(185# power) reps

Comment #51 - Posted by: kaluaka at October 21, 2013 10:13 PM

95, 115 x3
135, 155, 175 x2
185, 195, 205, 215, 225f x1

Gains are coming quick. I am on my way.

Comment #52 - Posted by: Aaron MArtinez at October 21, 2013 11:44 PM

100-100-115-115-115-125-130-125-115-115
On toes at 130.

Comment #53 - Posted by: ART/M45/5'5"/150 at October 22, 2013 2:31 AM

M/41/179cm/91kg.

1 set every 2 min.

(kg). 30-35-40-42.5-45-50-52.5-55-57.5(new PR)-60(new PR).

Compare to 130625: 55x1, 60x0.
Compare to 121116: 50x1

Comment #54 - Posted by: Jose-Luis Morales at October 22, 2013 4:47 AM

75
95
100
100x1(f)
100
105
110
115
120

Then Single Arm Alternating Deadlift High-

Comment #55 - Posted by: Justin M/27/5'8"/144 at October 22, 2013 5:14 AM

75
95
100
100x1(f)
100
105
110
115
120

Then Single Arm Alternating Deadlift High-Pulls
50x10
60x6
70x2

Comment #56 - Posted by: Justin M/27/5'8"/144 at October 22, 2013 5:15 AM

95,105,115,125,135,135,145,155,155,145

Comment #57 - Posted by: Dave 31/6'/185 at October 22, 2013 8:08 AM

m/45/195/5'11"

row 500

3 - 67 89
2 - 100 111 122
1 - 133 144 155 166 177(F)
Everything over 133 was more of a push press. Little to no squat.

Comment #58 - Posted by: slowweak at October 22, 2013 10:06 AM

165x3
175x3 PR
185x2
195x2 PR
205x0 fail
205x1
215x0 fail
215x1
225x0 fail
230x0 fail

Had trouble staying tight as the weight got heavier. This was good practice for me; I have a tough time with snatch balance.

Comment #59 - Posted by: Mel 40/m/5'10"/180 at October 22, 2013 12:47 PM

65-85-95-115-115-135(F)-115-125-125-125

Comment #60 - Posted by: Jamie m/185/34/5,11 at October 22, 2013 1:25 PM

65
75
85
95
105
115
125
135
145
155

Comment #61 - Posted by: Andrew at October 22, 2013 2:25 PM

x3 - 95, 100
x2 - 105,110,115
x1 - 125,135,145,155(f)

Comment #62 - Posted by: Nate at October 22, 2013 6:41 PM

115-125
135-145-155
165--170(f)-170(pr)-175-180

Comment #63 - Posted by: mlt at October 23, 2013 3:04 PM

3 Mile Run
21:20
then
Wod with Cleans instead of snatch balance
135# all reps
Then
30 K's to E's
Then
50 PushUps

Comment #64 - Posted by: dyagg at October 24, 2013 5:47 AM

KGs
40-45-
50-55-57.5
60-62.5-65-40-40

Comment #65 - Posted by: orkun at October 24, 2013 10:05 AM

3-100
3-120
2-130
2-130
2-140
1-150
1-160
1-170
1-180
1-190

Comment #66 - Posted by: Kevin: M/42/195/6' at October 24, 2013 2:51 PM

45 65
75 80 85
90 100 105 110f 95

Comment #67 - Posted by: David Burns at October 25, 2013 8:35 PM

m/39/5'9/185
CFWU-2. Few snatch pulls.
Done in eve while working out with Clay.
125,130,135,145,150,160,165,170,170,175
At least better than last time. Getting tight grip on bar seemed to help. Probably still a bit of a heave instead of dropping right under the bar.
6/23/13:120,130,135,145,150,160,165,165,165,165
Crashed & burned @ 175 on 3rd set of 1. Tried to focus on eliminating dip. Didn't go well. YouTube moment.
11/10/12: 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 #68 - Posted by: jrm at October 26, 2013 6:08 PM

3: 75/95
2: 105/115/125
1: 130/125/125/130/135

Comment #69 - Posted by: Jimmy at October 28, 2013 3:23 PM

45/m/176cm/73kg

45
50
55
58
60
62f
62
64
66
68f

All loads in kg

Comment #70 - Posted by: Memuc at November 3, 2013 6:52 AM

45, 55,
65, 75, 85,
95, 105, 110, 115, 115

Comment #71 - Posted by: Manchild at November 9, 2013 5:55 PM

75.75.95.115.120.125.130.135.140pr by 15#

Comment #72 - Posted by: illis 32/M/190/5'9 at November 9, 2013 7:29 PM

115/115/120/125/130/135/135/140/140/145

Comment #73 - Posted by: ronnieboy m/50/185 at December 7, 2013 2:12 PM

CFWUx3
Burgener
5x45
95 106 117 122.5 128 132 137.5 143 143 143

Comment #74 - Posted by: Doug at July 25, 2014 7:21 PM
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