95 lb

135-140-145-150-155(f)-155(f)

Warmed up with 45,65,75,85,95 x3 #105/115f/105/110/115f/115f

8x45# 5x55# 5x60# 5x65# 5x65# Double under practice in between sets. Don’t remember the last time I did any sort of snatch with more than the bar (for form’s sake) so I feel pretty good about today. Would have liked to go a little heavier but ran out of time.

65-70-75-80-85-90(fail) kg

First, did this warm-up progression https://youtu.be/rHcyNZ-ind8 Then worked through the progression on heavy singles up to 135#

SLIPS ✅ Kept it light to work on position & control! 🦶🏽 Barefoot! 45-55-65-75-75-75 And then, some extra reps for form practice! Daily, Pre & Post WOD GOWOD Mobility!

40-40-50-50-50-40 33 / m / 105kg / 178cm

Rx’ed (lbs) 135-155-165-165(f)-155(x2)-165

43kg/43kg/43kg/43kg/44kg/45kg

Scaled 3 RFT 15 push ups 15 ring dips 1000m row 22.06 min

SLIPS Tabata style Hang squat snatch 85-85-95-105-105-105

115-125-130x-130-130x-125-125 Like the last snatch day, body is pretty sore, feels heavy and was definitely sending the bar way put away from my body leading to some misses.

Very weak on barbell squat snatches. So after SLIPS I did several barbell hang squat snatches up to around 60lbs :( and then I switched to dumbbell snatches and subbed this instead: For time, 5 rounds of 10 calories on elliptical trainer 10 1-arm hang squat snatches, 31lbs, left 10 1-arm hang squat snatches, 31lbs, right 10 knees to elbows 18:08 I'm considerably more proficient snatching a dumbbell than a barbell.

35/195/5’9/M 165, PR

75, 80, 95, 100, 115, 135 Rx

SLIPS: Accumulated 4 min scales, 2 min L-sit, 3 min freestanding handstand practice, 3 min planks, and a bunch of stretching. Hang squat snatch: 145-155(f)-155-165-175(f)-175-185(f) m/51/5'11"/200#

SLIPS ✔ Hang Squat Snatch 95, 105, 115, 125, 135Fail, 125Fail, 120, 125, 130Fail 130 I got overhead but lose my balance in the squat. 135 I failed in the pull. Did some technique work with the bar.

115-125-125-130-130-135 (pr)

In 1996, I believe it was, we attended a conference at Southwestern Medical School on Dietary Fats and Oils in Human Health. The dietary luminaries of the day (McGarry, Astrup, Willett, and others) presented data that clearly showed that the low fat diet had failed in every possible way it had been supposed to succeed -- weight loss, cancer reduction, diabetes control, and on and on. Mike and I were attendees at the conference and we sat in the audience with our Protein Power mindset listening to the speakers one after another admit that the low fat diet had not proved to be the solution everyone had believed it would be, and more importantly, that they had explicitly and unreservedly told the American (and global) public that it was. The chief concern, voiced in back and forth discussions among the speakers on the stage, was that now they couldn't reverse course because after the debacle of recommending salt restriction for everyone on Earth (which turned out to be bad advice as well) the public would never believe them again if they came out and said 'oops! we were wrong about restricting dietary fat.' And that was 26 years ago now and those same people (the ones still alive at least) who were on that stage admitting the low-fat failure are mostly still pushing the same bad advice. Sad. And really, worse than sad. Harmful. And shameful.

205 205 210 215 220 225 245 (F) 245 Went a little longer lol but 245 is a PR tie. Probably have 250-255 somewhere in the tank

Hang squat snatch 6x2 @ 55 lb., 55, 60, 65, 70, 75. I was able to achieve full depth at 75 lb. unlike my attempt on 191208 with the full squat snatch. I’ll take it!

Hang squat snatch 5-45/ 5-55/ 5-65/ 3-70/ 2-75(PR)/ 80(F x2) Btwn sets: Scales, planks(various holds, front with shoulder taps, L-sit practice (from ground) Handstand work & stretching after I can't find a PR for hang squat snatches so I guess we will call 75# my PR. (80# is my snatch PR)

57,5-60-62,5fail-60fail-60fail-60

M/49/6’6”/205 70#, 75#, 80# x, 75# x, 70# 1 RM = 80#

165 elbow injured

174cm,74kg:(70-75-80-85-87x-87kg)

40-45-50-55-60-65 all in kg

Globo scale: if you have a barbell and bumper plates do this as Rxed. If you have a barbell but don't have bumpers build to controllable heavy singles and do them for each of the 5 sets. If you only have dumbbells today build up until you max out, then do AMRAP sets with the heaviest available dumbbell if you maxed put and do not have any heavier dumbbells. Alternate arms if you are using dumbbells. Dumbbell hang squat snatches are much more difficult than barbell ones.

Champions Club Scaling Notes: RANT I actually have nothing to rant about, oddly enough. I am surprised. PURPOSE get a small dose of fatigue in before hitting a heavy lift TRAINING SCALE as is PRACTICE SCALE focus on the SLIPS more than the lift. Here's how I see each one helping the snatch: Scale - arches in the foot L-sit - pulling from a midline perspective (descent of squat) plus an opportunity to practice good shoulder position while midline is under tension Inversion (hs descent) - upside down OHS Plank - rigid midline position while arms are locked out NEW TO CROSSFIT VERSION do sets of like 10 or 20 instead of 1's. GROUP VERSION as is, just add your choice of SLIPS in between each set INJURY VERSION Pick two slips and go back and forth with them for about a half an hour WARMUP SLIPS! Then maybe some PVC OHS GENERAL FEAR LEVEL: 3

NTENDED STIMULUS . Fun day! We have been starting our sessions we SLIPS. That probably has been a very informative and productive experience for you. Let's take advantage that our brains are fresh and today try some higher skills. Adding some dynamicity to your SLIPS will make this very interesting and effective. Dynamicity does not mean we are trying to get a high metabolic stimulus here. Just challenge your positions by adding some transferring between them. This work will prime your brain for the snatches! In 191208 we had the opportunity to go for a heavy single Snatch. If you did not do that day, read our post for that and apply it here. If you did, today is contrast day. Look at your notes from that day and choose one technical aspect to focus on today. Get as heavy as you can, and let's see what's the difference between your hang and your full snatch. Commonly, your hang is heavier and more proficient than your full snatch, don't be surprised there. However, if your full is heavier than your hang, that probably means your second pull is a little off. If on 191208 you added reps do the same here. Athletes developing techniques can use our option for snatches and should prioritize the overhead squat archetype. LIFT HEAVY AND HAVE FUN! OPTION for SLIPS 3 sets ▶ 3 transfers from Front Scale to Back Scale on each leg* *hold the scales for 7 seconds ▶ 3 L-sit to handstand tuck hold (arms bent)* *hold bot positions for 3 seconds ▶ 3 negative handstand push-ups facing the wall* *finish on a freestanding headstand and hold it for 5 seconds OPTION Snatch Starting with and empty barbell perform: 5 Slow Motion Tall Snatches 5 Slow Motion Dip Snatches 5 Slow Motion High Hang Snatches 5 Slow Motion Mid Hang Snatches 5 Slow Motion Hang below the knee All reps are squat or power, depending on what you are doing today. If your overhead squat position is not solid, then do power snatches and add overhead squats to each rep holding the bottom of the squat for 3 seconds. Go as deep as your mechanics allow, no deeper. After you are done with the slow motion, do three more sets increasing in weight while mechanics are fantastic.

Warm up for 191221: GENERAL WARM-UP 2 rounds of: 1:00 bike or row, easy pace 10 good mornings with an empty barbell 10 kang squats 5 back squats Then, “Catalyst Superhero Complex” @catalystathletics 3 rounds of: 20-seconds of a Spiderman lunge, per side 10-seconds of a Superman hold SPECIFIC WARM-UP Perform all reps with an empty barbell: 10 hang muscle snatches 10 below-knee muscle snatches 10 overhead squats 5 hang squat snatches Build-up to first working set by doing 5-4-3-1-1 on a 3-minute clock. > First set should be approx. 80% 1RM. SLIPS Scales EMOM 10 minutes Minutes 1-5: Front scale, 15-sec per side Minutes 6-10: Back scale, 15-sec per side Stretching EMOM 10 minutes Minutes 1-6: Alternate sides of couch stretch Minutes 7-10: Alternate work and rest of a straddle stretch