CrossFit | 191208
Sunday

191208

Workout of the Day

52

Practice SLIPS for 20 minutes.

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments. | Compare to 171201.

What Is CrossFit? And Is It Right for You? Here's What You Need to Know

5

“Patrick Zeiher, owner of CrossFit Indian Trail, notes that one reason CrossFit is so beneficial for all ages is that the physical needs of a person vary by degree — not by kind. ‘We can literally have a 60-year-old athlete doing a similar variation of a workout as a 25-year-old competitive athlete,’ he says. ‘Their needs don't vary by kind; in other words, they both need to be able to squat to a toilet, pick something up off the floor, or get themselves off the floor.’”

Read the article What Is CrossFit? And Is It Right for You? Here's What You Need to Know

Comments on 191208

58 Comments

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Kang Gyeong Ho
December 7th, 2021 at 10:34 am
Commented on: 191208

남(m)/46(Korean age 46 Western age 46)/171cm/92kg/211207/

Snatch 1*7/

Practice SLIPS for 20 minutes.

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments./

오늘기록 20-30-40-40-50-50-55kg(x)

최고기록(40/83kg/151110) 55kg/

스쿼트스내치로 함/

화요일 저녁와드

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Germano Bezerra
October 15th, 2021 at 4:07 pm
Commented on: 191208

110 - 120 - 130 - 135 (=PR) - 140(fail) -140 (PR) - 145 (PR)

Male - 44y

CrossFit City Wolves - São Paulo - Brazil


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Kury Akin
March 24th, 2020 at 2:29 pm
Commented on: 191208

33111. 45.50.55.55.55kg. Started with Acevedo's SLIPS. Then having not done snatches for a while I wanted to build a little strength. Thanks for guidance Acevedo.

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Clint Michael
January 28th, 2020 at 4:05 am
Commented on: 191208

SLIPS first

Used power snatches- 135,155,160,165,170,175-fail,135

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Cy Azizi
December 30th, 2019 at 11:18 pm
Commented on: 191208

95, 115, 125, 135, 145(F), stopped. (right anterior shoulder)

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Jeff Chalfant
December 29th, 2019 at 6:58 pm
Commented on: 191208

Did Juan’s SLiPs almost 3 rounds. Rested a minute between round 2 and 3. L sit on 2 parallel foam rollers. Also did the

first EMOM but ran out of time and went emom for the WOD:


135-145-150-155-155-155-160-165-170


all reps felt very strong


190/40y/69”

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Andrew Sylvia
December 23rd, 2019 at 9:24 pm
Commented on: Tuna Fish Cakes

These are amazing!

(edited)
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David Swicegood
December 18th, 2019 at 4:28 pm
Commented on: 191208

OPTION for Snatches

For all the snatches here there is a 2-second pause at the receiving position, whether power or full. For all the overhead squats there is a 2-second pause at the bottom.


EMOM for 5 @ 45 lbs

2 high hang power snatches + 2 pause overhead squats


Build from super effing light to light.


EMOM for 4 @ 65 lbs

2 hang power snatches from mid-thigh + 1 overhead squat + 1 hang snatch from midthigh


Build from light to light/moderate


EMOM for 3 @ 75 lbs

1 power snatch + 1 snatch + 1 overhead squat


Build from light to light/moderate

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Chase Hiland
December 14th, 2019 at 6:45 pm
Commented on: 191208

M/35/5’10”/190


135-145-155-165-175-185-135

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Evan Saber
December 13th, 2019 at 3:54 pm
Commented on: 191208

205-225-245 (F) - 245 (F) - 205 (F) - 205- 205

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Bridget Deschner
December 13th, 2019 at 3:41 pm
Commented on: 191208

I did this workout Monday, I think? Snatch needs work, so chose technique.


4x5 squat clean, worked up to 85#

4x5 power snatch, worked up to 75#

4x5 rapid press from back of shoulders to OH squat, 45#

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QiHui Xing
December 13th, 2019 at 3:39 am
Commented on: 191208

Pandaland CrossFit Challenge.


For weight:(175lbs,2'28'')

50 reps bar-facing burpees

the remaining time find a 1RM squat snatch. 

Time cap:5 minutes


For time:(130,18'45'')

21 toes-to-bar

THEN

3 rounds of

500-meters row

5 devil presses

15 chest-to-bar pull-ups

THEN

3 rounds of

500-meters row

10 single arm overhead squats(5/each)

9 bar muscle-ups

THEN

3 rounds of

500-meters row

15 thrusters

Time cap:30 minute

Rx’d

♀ 35-lb

♂ 50-lb

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Joseph Alaimo
December 10th, 2019 at 5:03 pm
Commented on: 191208

215lbs

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Viktor Wachtler
December 10th, 2019 at 9:13 am
Commented on: 191208

I can deadlift 160kgs, squat clean 85kgs, and this is my weakness.

40-45-50-55(f)-50-50-55kgs squat snatches.

I should practice more...

43/1.78m/75kg

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Ryan Cook
December 10th, 2019 at 5:02 am
Commented on: 191208

Got up up 115. Actually did sets of 5, logic being I wanted more sub-maximal work to learn the technique and practice ROM. There's no real "drop in" (like pull, extension, drop under, squat) at this point, I just look like an angry ape hoisting the weight above my head.

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Tripp Starling
December 9th, 2019 at 10:59 pm
Commented on: 191208

95-105-115-115-125-130-135(f) 135(f) 135(f). Got under 135 but too deep and fell backwards, not deep enough next two attempts

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Christian Simpson
December 9th, 2019 at 10:53 pm
Commented on: 191208

Worked on technique...

45#/55/65/75/85/95/100 3 reps each

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Shane Azizi
December 9th, 2019 at 10:40 pm
Commented on: 191208

135 for all seven. Power snatch Rx

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Michael Arko
December 9th, 2019 at 9:24 pm
Commented on: 191208

I was very pressed for time yesterday and I needed something more up-tempo so I did this:


For time, 4 rounds of

20cal on elliptical trainer

15 1-arm dumbbell snatches, left arm

15 1-arm dumbbell snatches, right arm

38.5lbs dumbbell


17:51


Then 15 minutes of SLIPS.

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Morgan Greene
December 9th, 2019 at 6:46 pm
Commented on: 191208

125-130-135-140-145(f)x3

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Antonio Larco
December 9th, 2019 at 11:05 am
Commented on: 191208

155, not a good day, but I have to train whatever it is...

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Antonio Larco
December 9th, 2019 at 10:50 pm

Repeat it just for fun and get 180

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Chase Hiland
December 14th, 2019 at 6:47 pm

Did the same. Did it first time. Failed 185. Did it second time about an hour later. Got it easy.

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Steven Thunander
December 9th, 2019 at 3:32 am
Commented on: 191208

Sorry for the -very- late reply. I am making the assumption that this is a squat snatch. Globo scale: If you have bumpers and a bar go ahead and do this as rxed. If you only have regular plates, you can either do sets across of heavy controllable single or select the dumbbell squat snatch option below. If you only have dumbbells today work up to a heavy dumbbell squat snatch with good form on each side.


Slips per usual.

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Steve Day
December 9th, 2019 at 1:45 am
Commented on: 191208

115x2

125x3

130x2

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Jesse Montagnino
December 9th, 2019 at 1:33 am
Commented on: 191208

95-105-115-125-130-135-140

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Nathan clukey
December 9th, 2019 at 1:15 am
Commented on: 191208

65-65-85-105(F)-95-95-95(F)

Second snatch session ever! Love it!

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Steven Odom
December 9th, 2019 at 12:54 am
Commented on: 191208

SLIPS for 20 mins

Made it to 155 (2nd set) and stopped

Still sick and feeling weak :(


Practiced squat snatches at 135 until my legs gave out (which was not long).

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Raul Lopez
December 8th, 2019 at 11:17 pm
Commented on: 191208

20 min slips 3 rounds of 3 reps

6 reps of 60 lbs (27 kg)

1 rep of 81 lbs (37 kg)

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Jeffrey Howard
December 8th, 2019 at 10:26 pm
Commented on: 191208

135-140-145x-145x-145-135-135, felt heavy toady.

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Charlie Pokorny
December 8th, 2019 at 9:17 pm
Commented on: 191208

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

m/51/5'11"/200#

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Nicole Deaver
December 8th, 2019 at 9:06 pm
Commented on: 191208

45-55-65-70-75-80(PR)-85(F)


Still stuck at 80# ( but it’s “easier”) maybe next time I’ll get 85.

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Jim Rix
December 8th, 2019 at 8:37 pm
Commented on: 191208

21-15-9

Power snatches, 75#

Toes to bar

Push press throws with a 20# med ball

11:57

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Michael Wallace
December 8th, 2019 at 8:28 pm
Commented on: What Is CrossFit? And Is It Right for You? Here's What You Need to Know

So, CrossFit HQ Legal, this article starts off exuding the benefits of CrossFit, then, finishes up with citing a study where 20% of CrossFitters get injured. I'm kind of surprised the article is a link on the CrossFit webpage! The study reference is "Injury Rate and Patterns Among CrossFit Athletes"

by Benjamin M. Weisenthal, BA, Christopher A. Beck, MA, PhD, Michael D. Maloney, MD, Kenneth E. DeHaven, MD, Brian D. Giordano, MD (all of University of Rochester) first Published April 25, 2014 in the Orthopeadic Journal of Sports Medicine, Volume: 2 issue: 4. After all the litigation in the past, this is still happening. Any action planned or ongoing here?

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Olivia Leonard
December 9th, 2019 at 1:49 am

Michael, see the below posts for CrossFit's (ongoing) response to the referenced OJSM article:


https://www.crossfit.com/battles/crossfit-requests-retraction-of-erroneous-injury-paper


https://www.crossfit.com/battles/montreal-gazettes-jill-barker-misrepresents-crossfit-injuries-and-ignores-fake-injury-lawsuit


It is indeed unfortunate that the OJSM piece, which is "beset with scientific error, cites retracted studies that contained fabricated data and inaccurately cites other studies" related to CrossFit, continues to pollute otherwise factual media representations of CrossFit, such as this story.

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Russ Greene
December 11th, 2019 at 12:08 am

OJSM has published at least two faulty papers that alleged to find injury rates in CrossFit. Michael refers to one, Olivia to another.


The article Michael cited comes from 2014: "Injury Rate and Patterns Among CrossFit Athletes." You can view it here: https://journals.sagepub.com/doi/full/10.1177/2325967114531177


This article, by Weistenthal, Giordano, et al, contained numerous errors. Most egregiously, it mistakenly presented an injury percentage as if it were an "injury rate." A percentage alone does not constitute a rate. A rate must have a time component. When the authors finally did estimate a rate, after prodding, they found a rate of 2.4 injuries per 1000 hours of participation. While this finding was tentative, the authors did note that it was "less than or relatively equivalent, depending upon the source, to running or triathlon training, which are two commonly pursued recreational activities. Finally, it is significantly less than what is observed in contact or team sports." Source: https://journals.sagepub.com/doi/full/10.1177/2325967114543261


More details here:

https://keepfitnesslegal.crossfit.com/2014/08/15/giordano-calculates-a-crossfit-injury-rate/


As for the other, 2019 article that Olivia cited, it is to be found here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6505252/

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Dave DeCoste
December 8th, 2019 at 8:26 pm
Commented on: 191208

Completed SLIPS

125-125-125-135-135-140-140 lbs

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Steven Broz
December 8th, 2019 at 7:24 pm
Commented on: 191208

M/49/6’6”/205#

65#-70#-75#-80#-85#X-80#-85#X

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Claire Fiddian-Green
December 8th, 2019 at 5:18 pm
Commented on: 191208

Scales and stretching.

Squat snatch: 3@40 lb., 45, 50. 2@55.

1@ 60, 65, 70, 70, 75 (F), 75, 75x4 (didn’t achieve full squat depth), last rep of 75 (got closer to full squat depth).

I need lots more squat snatch technique practice, apparently!

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Matthew Letarte
December 8th, 2019 at 5:44 pm

You are in good company there! 🤣

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M tawfik
December 9th, 2019 at 7:34 am

it is a secret , secret of squat snatch

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Nathaniel Robichaud
December 8th, 2019 at 5:16 pm
Commented on: 191208

135-155-175-185(f)-185(f)-155(f)-155-135(10)-155

Definite issues with form...

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Ruben Meier
December 8th, 2019 at 5:05 pm
Commented on: 191208

Slpis + Practice the snatch

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Matt Bischel
December 8th, 2019 at 4:19 pm
Commented on: 191208

The woman in the at home video is my mother. She just began radiation therapy after having a cancerous growth removed from her breast. The CrossFitters at her affiliate have been imperative to her recovery and success in this difficult time. She has a community of people concerned with her life: constant texts, rides to therapy, encouragement. Greg had it right when he said, “The fun is in the community.” And maybe fun doesn’t always have to carry a celebratory connotation. Perhaps a community caring for someone in their time of need and providing a smile is the good stuff.

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Evan Saber
December 8th, 2019 at 5:07 pm

whoa. That’s some intense stuff. So happy to be apart of this community!

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Claire Fiddian-Green
December 8th, 2019 at 5:13 pm

Sending you and your family best wishes for her recovery!

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Amanda McDowell
December 18th, 2019 at 10:51 pm

Matt, watched you on the podcast w Sevan. Feel like I know ya. Sorry to hear about your mom. Glad she’s on the mend. Sending positive thoughts and prayers your way.

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Matthew Aukstikalnes
December 8th, 2019 at 4:16 pm
Commented on: What Is CrossFit? And Is It Right for You? Here's What You Need to Know

As a frequenter of this site and my local box, the 20% injury rate attributed to CF is absurd. I've been doing this for almost 7 years, and except for a couple of bad box jumps I have never been injured, even when working out in a globo w/o coaching. I would not have even labeled them as injuries, since they did not keep me from following mainsite WOD's. PS, no one else in my box has gotten injured in class either.

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Grant Shymske
December 8th, 2019 at 2:55 pm
Commented on: What Is CrossFit? And Is It Right for You? Here's What You Need to Know

Can probably file this article in the ‘Not Completely Terrible and Inaccurate Press’ bin. Interesting injury study, another mass survey, sample size of only 380 which is head scratching. Hey good to know though that we are finally almost as cool as Orange Theory... ugh.

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Matthew Letarte
December 8th, 2019 at 2:46 pm
Commented on: 191208

95/95/115/115/125/135(P)/135(P)

Instinctively caught 135 as a power snatch, tried twice. Did some 135 OHS after each catch with pauses at the bottom to feel the catch position.

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Sebastien Fitzpatrick
December 8th, 2019 at 1:10 pm
Commented on: 191208

171201:

155 - 165 - 175 - 185 - 195 - 200 - 205lbs (PR)


Today:

155 - 165 - 175 - 205 - 225(PR) - 235(F) - 235(F)

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Dave DeCoste
December 8th, 2019 at 8:24 pm

Congrats on the PR!

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Hendrik Bünzen
December 8th, 2019 at 8:44 am
Commented on: 191208

50-55-60-65-66-67-60 kg

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Chris Sinagoga
December 8th, 2019 at 4:03 am
Commented on: 191208

Champions Club Scaling Notes


RANT

L-sit might be a good one to practice in tandem with the snatch - that position helps with stability and strength in the bottom of the squat. As usual, go with more reps and more sets if you are not feeling a max lift.


I SHOULD TRY THIS AS RX'D IF: I am feeling a max lift coming


NEW TO CROSSFIT VERSION: AMRAP in 20 minutes of: 15 hang snatches, 20-sec. L-sit, 30-sec. plank


GROUP VERSION: as is, more reps if needed, most people from the hang. Or if I want someone to go heavy, just do cleans instead


INJURY VERSION: Pick 2 of the SLIPS you can do and practice for 30 minutes at a decently high intensity


WARMUP

PVC OHS

Handstand

Jump rope

Kb swing

Box jump


GENERAL FEAR LEVEL: 3

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Bryan Rosen
December 8th, 2019 at 1:26 am
Commented on: 191208

Warm up for 191208:

GENERAL WARM-UP


2 rounds of:

30-seconds of a squat hold

10 PVC pass-throughs

10 jumping air squats

10 Spiderman crawl steps


SPECIFIC WARM-UP


Perform 2 rounds of the progression. For the first round, use a PVC; for the second round, use an empty barbell:

5 dip + drive + shrug

5 high hang muscle snatch

5 overhead squats

5 hang snatches

5 snatches


Build-up

Build up to the first working set by performing sets of 3-3-2-2-1.


SLIPS


Scales

EMOM 10 minutes

Odd minutes: Back scale, 30-sec right side

Even minutes: Back scale, 30-sec left side


Stretching

EMOM 10 minutes

Minute 1: Reverse grip bar hang, 30-sec

Minute 2: PVC overhead duck walk, 30-sec

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Juan Acevedo
December 8th, 2019 at 1:21 am
Commented on: 191208

INTENDED STIMULUS

.

Fun day! Starting with SLIPS is an excellent opportunity to increase the core temperature and prime your primary stabilizers. When you get to the snatch you will be up and ready to go. We tend to be way too precious with energy when it comes to heavy days. Give the SLIPS all your love and your snatch will thank you. Trust your training. Today is a good day to change some of the positions so that shoulders, ankles, and hips are nice and mobile for the lifting session next!

Now, let's talk about the snatch. It is such a beautiful movement. It is the true expression of your flexibility, strength, coordination, balance, power, speed, pure badassery, and hard work. Keep in mind one crucial aspect. You want to develop this movement with the following hierarchy as a guide: 1. positions; 2. movement; 3. speed; 4. load. Yes, weight and speed are last in importance for a simple reason. If your positions and movement are weak, the amount of load you can snatch will always be limited. Today find where you are lacking on those four points and work on that. If it is positions, add pauses, and hold the right positions. If it is movement, add partial movements (hangs and powers) and repetitions to reinforce proper movement patterns. If it is speed, find a load that allows you to move fast. If it is load, then you are good to go, go heavy AF!


OPTION for SLIPS

3 sets

20 seconds back scale on right leg, with bent knee

20 seconds back scale on left leg, with bent knee

20 seconds rest

20 seconds front scale on right let, with bent knee

20 seconds front scale on right let, with bent knee

20 seconds rest

20 seconds L-sit hold from pull-up bar

20 seconds rest

20 seconds L-sit hold from dumbbells

20 seconds rest

20 seconds L handstand hold on wall with wide arms

20 seconds rest

20 seconds L handstand hold on wall with wide arms

20 seconds rest

20 seconds extended plank hold facing the ground

20 seconds rest

20 seconds extended plank hold facing the ceiling


rest 1:00 between sets


OPTION for Snatches

For all the snatches here there is a 2-second pause at the receiving position, whether power or full. For all the overhead squats there is a 2-second pause at the bottom.


EMOM for 5

2 high hang power snatches + 2 pause overhead squats


Build from super effing light to light.


EMOM for 4

2 hang power snatches from mid-thigh + 1 overhead squat + 1 hang snatch from midthigh


Build from light to light/moderate


EMOM for 3

1 power snatch + 1 snatch + 1 overhead squat


Build from light to light/moderate

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Jade Teasdale
December 9th, 2019 at 1:35 am

😁 Took your entire advice! (Although, I forgot the 1 min./rest between sets on SLIPS. I felt like the 20 second rests were enough!) Did the EMOMs with just a men’s bar. If I elev. my heels a tiny bit I feel much more solid in the sq. & stay upright! My depth is as low as it will go! But I worked a lot without elevated heels & would get slightly below parallel! Any advice for someone desperately trying to get overhead mobility with a nice vertical torso?!?!

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Evan Saber
December 8th, 2019 at 1:02 am
Commented on: 191208

Mother of Pearl it’s been a while

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