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Monday, October 21st, 2013 - Snatch
Posted: 20 October 2013 04:11 PM   [ Ignore ]
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MONDAY 131021

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

Post loads to comments.

Compare to 121118.

The mainpage of CrossFit directs new people here for help getting started.
CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.

Answers to frequently asked questions can be found in the Beginners forum.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 20 October 2013 04:16 PM   [ Ignore ]   [ # 1 ]
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Last time out GD scaled this as :

Garddawg - 17 November 2012 07:20 PM

If you are unfamiliar with this lift, use this day to work on your technique.  You will get farther, faster, if you focus on technique.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 20 October 2013 04:24 PM   [ Ignore ]   [ # 2 ]
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Thanks!

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 20 October 2013 11:49 PM   [ Ignore ]   [ # 3 ]
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HBBS 3 x 10
50kg,52.5,52.5

Power Clean 5 x 5
42.5kg

Shoulder Press 4 x 8
25kg

Barbell Row 3 x 10
30kg

Chin Ups 3 x Max Reps
5,4,4

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 21 October 2013 02:22 AM   [ Ignore ]   [ # 4 ]
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Eva

3 rounds:
400 m run
20# dumbell swing
15 assisted pull-ups

10:40

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M/36/5’10”/~180lbs

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Posted: 21 October 2013 02:36 AM   [ Ignore ]   [ # 5 ]
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Woke up with sore quads and a sore right knee (pre-existing injury that flares occasionally), so I focused on upper body today instead.

WU: lots of stretching, 3x15 sit-ups.  Worked on getting one. good.strict. pull-up.  Still elusive.

Work out: 3 rounds 5 reps of each

Bench press: 110lbs
Incline Bench: 85lbs
Front press: 75lbs
Back Press: 75lbs

Cool Down: more stretches (time crunch, so no forms today.)

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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Posted: 21 October 2013 03:38 AM   [ Ignore ]   [ # 6 ]
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Warm up 3x12(pull up, push up, sit up, squat)

LBBS 10x45, 10x110, 10x175, 10x220, 5x270, 3x5x300)

5 rft
5 power cleans, 155
5 thrusters, 155
Run 200m

11:00 - a bit disappointed with this.  Figured this for a sub 10 unbroken cruise with 60 second runs and time to smooth the drills.  Had cough and gag issues on the third run and lost nearly a minute before getting on the bar and then fumbled the last thruster!  Pulled back a little after that but not enough.  Guess that 135 would have yielded a much better level of intensity today.

Cheers, kempie

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Take a deep breath ... Now do it again!
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BX Coaching Gold - “your doing all the right stuff its just coming out all wrong. “
CFSB Dummie’s Playground

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Posted: 21 October 2013 03:40 AM   [ Ignore ]   [ # 7 ]
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Monday Oct 21, 2013

5 am WOD with Morning WOD crew

Flex
Flexibility
1 min hurdle stretch
10 pancake sit ups
1 min pancake split
1 min shoulder traction

3 position snatch 1 rep max at each but move through all three at each position
Floor
Top of Knee
High Hang

85x3 95 x 3 105 x 3 115 x 1 125 x 1

That’s actually equal to 1 rep max from last week so not bad. I’m still not dropping into the catch on the lift. Need to work with snatch balance and landing.

15 Min.
Rotate every 30 seconds to next station (used the free gymboss ipad app which rocks)
For a total of 10 rounds of each
3 Deadlifts 225
3 Muscle Ups
3 Handstand push ups

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 21 October 2013 04:17 AM   [ Ignore ]   [ # 8 ]
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Strength: Front Squat 5x5
135-175-185-205-185

WOD:
8! EMOM Thrusters 115 Rx

$O: Bi & Tri Iso

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Cam

M/28/5’-11”/175 lb
PR’s: Deadlift-365(3/7/14), Squat-305(3/25/14), Bench-230(11/15/13), Clean-205(12/3/13)

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Posted: 21 October 2013 04:23 AM   [ Ignore ]   [ # 9 ]
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wu: spin 10 min
    back squat

WALSH - Pack

Three rounds for time of:
22 Burpee pull-ups
95 pound Back squat, 15 reps
Run 150 meters with a 25 pound plate overhead

21:09

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M/44/6´/185
CF since 08/01/2013

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Posted: 21 October 2013 04:33 AM   [ Ignore ]   [ # 10 ]
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Just a video of 3 position snatches for the newer folks. Doing these will force the bar in closer to your body and develop your speed. It takes a while to become flexible in the Wrists, Shoulders, Back and Hips to get comfortable in the low position. Practicing Snatch balances , Overhead squats and 3 position Snatches weekly will help you to learn the lift.  Good luck to you


    http://vimeo.com/15345761  There is another variant of 3 pos. snatch that I practiced.  It starts at above knee, below knee, full snatch.

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 21 October 2013 04:56 AM   [ Ignore ]   [ # 11 ]
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WU - mobility, stretch, air squat

SWOD: Back Squat 300lbs
2 sets of 135lbs x 5 (sit in bottom of squat for 5 counts to increase flexibility and ROM);
225lbs x 5; 275lbs x 5; 300lbs x 5
Hi Rep - 185lbs x 20

Press 155lbs
95lbs x 10; 115lbs x 5; 135lbs x 4; 155lbs x 2; 135lbs x 5
Hi Rep - 95lbs x 15

No metcon today as I am visiting the local affiliate later on for an introductory A$$ kicking.

Have a great day all.

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 21 October 2013 05:00 AM   [ Ignore ]   [ # 12 ]
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Murph99 - 21 October 2013 04:56 AM

WU - mobility, stretch, air squat

SWOD: Back Squat 300lbs
2 sets of 135lbs x 5 (sit in bottom of squat for 5 counts to increase flexibility and ROM);
225lbs x 5; 275lbs x 5; 300lbs x 5
Hi Rep - 185lbs x 20

Press 155lbs
95lbs x 10; 115lbs x 5; 135lbs x 4; 155lbs x 2; 135lbs x 5
Hi Rep - 95lbs x 15

No metcon today as I am visiting the local affiliate later on for an introductory A$$ kicking.

Have a great day all.

300 x 5 Nice! Good job Murph!  Enjoy your Box workout wink

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 21 October 2013 05:21 AM   [ Ignore ]   [ # 13 ]
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“DT” Porch - Pack

Five rounds for time of:
135 pound Deadlift, 12 reps
135 pound Hang power clean, 9 reps
135 pound Push jerk, 6 reps

Time - 12:20

Saturday I did a “Barbells for Boobs” workout at my local box. The WOD was “Grace” 135# Clean and Jerk X 30 reps for time. 3:48, which was slower than I had hoped for, but still 2 minutes fast than the last time I did it.
The box owner CRUSHED it, with a time well under 2 minutes. He talked about doing at 225#, but decided not to. I would have loved to have seen that.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 21 October 2013 05:27 AM   [ Ignore ]   [ # 14 ]
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Outlaw Way: snatch/bj/wb

Conditioning
4 rounds for time of:
7 Power Snatches 155/105# - 65#
14 Lateral Box Jumps (touch on top) 20″
21 Wall Balls 20/14#

12:41

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 21 October 2013 05:42 AM   [ Ignore ]   [ # 15 ]
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OPG57 - 21 October 2013 05:00 AM
Murph99 - 21 October 2013 04:56 AM

WU - mobility, stretch, air squat

SWOD: Back Squat 300lbs
2 sets of 135lbs x 5 (sit in bottom of squat for 5 counts to increase flexibility and ROM);
225lbs x 5; 275lbs x 5; 300lbs x 5
Hi Rep - 185lbs x 20

Press 155lbs
95lbs x 10; 115lbs x 5; 135lbs x 4; 155lbs x 2; 135lbs x 5
Hi Rep - 95lbs x 15

No metcon today as I am visiting the local affiliate later on for an introductory A$$ kicking.

Have a great day all.

300 x 5 Nice! Good job Murph!  Enjoy your Box workout wink

Thanks OPG; and thanks for the snatch video….it should be a huge help.

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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