7

Nov

# Snatches!

Snatch Day!

Spend the class working on your snatch. You have the option to do snatch, power snatch, hang snatch, or hang power snatch. If you donβt know the difference, you really need to get in today.

If you’re registered on a wait list, come in to class. We’ll take up to 16 for today’s classes only.

Compare to June 28/11

Kendric is a 3 year old little boy who was diagnosed with a tumor in his brain, he had to go for emergency surgery and they gave him 50/50 chance that he’d survive a 9.5 HOUR brain surgery… He survived, but it was cancerous, and now he has to go through treatments in IWK in Halifax. And to make things worse, his mother is on maternity leave with their new little baby, and the father got laid off so, no income and NO COVERAGE for all this…

So, here’s what we can do to help.

Nadine is selling bracelets @ 3.00$ each, “HUGS FOR KENDRIC”. We’re hoping people would like to help out by buying a bracelet or just making a small donation…

I’ll leave a donation jar in the warm-up room.

And here’s his story…

http://www.facebook.com/pages/Kendric-Campbell/208745452528426?sk=info

Thanks for your help!

Thank you SO MUCH Kevin for posting this!!

I will have the bracelets at the gym by Wednsday for sure, possibly before! π

And thanks everyone, for taking a minute to read about this sad situation! Together, we can all help!! π

And whatever I sell from the gym, I will put, on the enveloppe, “DONATION FROM CROSSFIT MONCTON” !! π

Have a good week everyone!

* Or I should say “whatever we raise” together, not just what I sell… π

Thanks guys! <3

I want to buy some bracelets and make a donation – please remind me (us) if you can!! Is there anything else the family needs or anything else we can do to help??

Great initiative Nadine, Kendric and his family are our neighbours, I will pass the message along to those who may want to contribute.

No kid should have to go through that. I’ll be glad to leave a donation.

WUx1

Burgener Warm Up

Snatch (Full Squat Snatch)

65×3

85×3

95×2

115×1

125F

125×1

135F

135F

135×1

140F

140F

140F

140×1 (wobbly and took few steps forward)

140×1 PR

Thank you so much Patrick! π

Nice perseverance Patrick, congrats on the PR.

WU x1 Burgener x3

Squat Snatch

45 65 75 85 90

Few reps at each weight, then back to 65# the last bit to work on getting the transition into a squat quicker.

I will donate to this family and prayers for a full recovery for Kendric.

Good learning day at the gym.

Bless your heart sweety!!

Thank you very much!! π

WU x1 Burgener x3

Hang Power Snatch

#45 #55 and #65 x 1 (I think this was a no rep, my arms were bent when weight was overhead)

I need to work on from and remember to stick butt out! Happy to have the morning to practice.

Burgener WU x3

Snatch work

Got to 75# on my Squat Snatch. Still struggling with squatting in all my squat lifts, but I think it’s slowly getting better.

Appreciate the help this morning, Kevin.

every time I leave the gym after working on a skill/strength, I think about it all day and wish I was back at the gym because I can see my mistakes in my mind and I want to correct them!

LOL I’m the exact same way π I was thinking of pulling out my bar at home tonight hihihi

WU X 1

Burgener Warm Up X 3

Hang Power Snatch

35(5)-40(5)-45(5)-50(3)-55(3)

Squat Snatch from hang position

45(3)-40(3)-35(5) really need to work on technique on this one!

WU times 1 plus Burgener

Snatch practice – worked on Hang Power Snatch and Power Snatch (Still in recovery from my stress fracture and so I was concerned about making sure I did not jump or land hard on my legs… Interesting challenge! Kevin suggested I start the movement with a wider squat likestance so that it would be easier for me to get under the bar without jumping into the squat… It felt a little awkward, but seemed to help.

3×35-40-45-50-55-60-65(1)-70(1)-75(1)-80(f) I was very close to getting that 80 up, just didn’t get below it fast enough, chickened out and dropped the weight. I am confident I will get it next time π

I love to practice skills like this one, just wish I could have sweat a little more π

Welcome to Crossfit Moncton Tom! Nice to chat with you this am π Also nice to see you again Melissa, next time I promise to remember your name (that’s if I see you again tomorrow lol)

It was fun working with the am crew today π

Thanks Gabrielle I appreciate that, i am enjoying the classes, lot’s to learn as wroking with weights is all new to me. A little at a time, it is coming along. Just glad to be able to do these things in my 50’s.

WU x1, (Group) Burgener x3

Hang Power Snatch (did some repeat weights to focus on technique)

x5: 45-45-65-65-75-85

95×1

95×3

100(f)

100(f)

100(3)

Thanks to Kevin for the great coaching. I did a lot of reps I did not count due to me push pressing out of them. Still having trouble getting under for the squat lifts. Blisters and all I was happy to get to triple digits but the biggest gain was leaving a much better appreciation of how proper technique can make such a HUGE difference.

CFWU x 1

Burgener x 3

Practice

5 Hang Power Snatch #65

5 Hang Squat Snatch #65

5 Power Snatch #65

5 Squat Snatch #65

3 Hang Power Snatch #95

3 Power Snatch #95

3 Hang Power Snatch #115

3 Power Snatch #115

1 Hang Power Snatch #125

1 Power Snatch #125

1 Hang Power Snatch #135

1 Power Snatch #135

1 Hang Power Snatch #140

1 Power Snatch #140

1 Power Snatch #145 PR #10

That is a lot of Snatches in one evening!! π

Thank you SO MUCH Gabrielle for wanting to help that much!! π

Here’s his website… on here you can find their wishlist of what the family need…

http://kendric.ca

Bless your heart !! π

WU X 1

Burgener Warm Up X 3 as a group

Snatch Day

Practice Hang Power Snatch

65×4,85×4,95×3

rest of the time practice form with 45# bar

WU X 1

Burgener Warm Up X 3 as a group

Snatch Day

Practice Hang Power Snatch

35Γ5,45Γ5,55Γ5

rest of the time practice power snatch form with 55#

Happy to leave a donation for Kendric

Thank you very much Rachel!! π

WU x1 Burgener x3

Hang Power Snatch

#15-25-35-40-45-55-60 (F) -55 (again)- 60 (yeyye!) – 65 (fail)

Didn’t really count reps, always between 3 and 5. Thanks to Tracey for all your helpful hints!

T’es right forte ma salope!! π

Helpful hint #1..

–> Kevin says keep the bar close to the body;

–> Translation… Imagine having bigger boobs, and you’re going to hit them on the way up π

CFWU X1

Plus Bergener Warmup

Hang Squat and Hang Power Snatch Practice – 15 – 25 – 35 – 40 – 45

Having trouble with arm, so disappointed that I couldn’t attempt higher weights to reach my previous max.

Nice working with you Michelle and Hannah.

Squat Snatch

45×5

65×3

95×1

115 f

115 f

115×1

125 f

125×1

135 f

135×1

140×1

145×1

That’s 10# heavier then my 1RM OHS. I’m supper happy with that. Thanks Pierre for sharing the bar with me.

Nice!!

Thanks Ptit Guy

WU x 1

Burgener x 3

Practice

5 Hang Power Snatch #65

5 Hang Squat Snatch #65

5 Power Snatch #85

5 Squat Snatch #85

5 Power and squat Snatch @ #95

3 Power and squat Snatch @ #115

1 Power Snatch #135

1 squat Snatch #135 failed

Snatch heavier than OHS?? Time for a new OHS PR I think π Nice work!

This was meant for Marc’s post

I guess I’ll have to give her a try. Thanks

Nadine, I put $10 in for the bracelets. I would like 3, please. One for me and one each for my 2 kids. Thanks for doing this…

wu x 1

Burgener wu

basic snatch: 15 x 5, 25 x 5, 35 x 3, 45 x 5 (fail), 40 x 3, 40 x 5

Nice working with Michelle & Tracy. Thanks for drawing my feet on the floor, Kevin. It helped.

Thank you very much Hannah!!

I will have the bracelets at the gym tomorrow afternoon!

I’ll make sure to keep 3 aside for you!

I’ll put them in a ziplok with your name on it in the bracelets’ jar! π

I would like 2 bracelets Nadine. I’ll bring the money tomorrow

Awesome! Thanks Mark!! I’ll do the same for you tomorrow!

( put 2 aside in a ziplok ).

Thanks a milion guys!! π

WU x1 Burgener x3

Hang Power Snatch

45-55-65-75-85(x2)

No idea how many reps….

Squat Snatch

45Γ5

65Γ3

95Γ1

115Γ1

135Γ1

145Γ1

155×1

160F

160F

160F

Good job Mark!

With a K ehhh. Thanks Piere

WU x 1

Bergener Warm up

Squat Snatch

65 x 3

85 x 3

95 x 3

115 x 3

125 x 2

135 x 1

140 F

140 F

140 F

Little wobbly but alot of fun!

Thanks for the pointers today Kev and Patrick!

7.8 km run: 45 minutes after work today.

Ran with my new sneakers!! The bottoms of me feet are a little tender, but that is nothing out of the ordinary even with my normal running shoes.

WU x 1 Burgener x 3

Squat Snatch: 45-55-65-75-85 (PR) Fell on my ass a few times!!! I am getting more and more confident to get underneath the bar!

Power Snatch: Failed at 95 lbs

It was fun working out with you tonight Chantal. Good job!

Warm up X 1

Burgener with group

Hang snatch X 5

45, 65, 75, 85

Power snatch X 3

105, 115, 125, 135, 145 (only one at this weight)

Overall felt good, the no bread challenge had me feeling extremely week and lackadaisical for first few weeks but felt a turn over the last few days that I hope lasts!!

That would be ‘weak’ ! Lol

WU x 1 (with toes thru rings and ring dips)

**got 5 strict ring dips tonight**

Burgener WU x 3 (as a group)

Hang Power Snatch

45×5 / 65×5 / 75×5 / 85×4 / 85 x 5

Power Snatch

85×5 / 95×5 / 105×3 / 110 x 1 (but it was NOT pretty!!)

Thanks for the coaching Jeff. This is a very challenging movement for me. So technical…..*sigh*……very hard not to get frustrated.

Great work 6:30 crew!

WU x 1

Bergerner Warm Up x 3

WOD: Snatch Day

I put a lot of time on the Hang movements to practice getting in a proper squat position when I drop under the bar. The biggest problem that I have is that I often roll forward when landing in the squat.

Hang Power Snatch: 19 reps up to 85#

Hang Squat Snatch: 20 reps up to 85# – Also failed 90# twice

Squat Snatch: 7 reps up to 100#

WU x 1

Burgener x 3

Power snatch: matched my PR at 80lbs… right wrist felt weak

practiced DU… got up to 29 (no PR)

WU x 1

Burgener wu x 3

Practice snatch, mostly Power Snatch, went up to 90 # (PR), attempted 95 once and failed.

Warm up

STR bench press 5RM 95-135-155-175-185-205-210×2 (f) wahh

WOD

8 rounds of

100m run

8 burpees

5:15

Pretty sore… rest day tomorrow

Wish I was snatching with you guys!

Nice time Ed! Happy to hear from you π

friggin AWESOME to hear from you bro !! Way to kill this WOD!!!!

WUx1 (Got 6 strict ring dips today! PR by 1 π )

Burgener WUx3

Power snatch: 45×5 – 65×3 – 75×3 – 85F-85F

Needed to work on getting into a squat so did squat progressions:

stick – 15 – 45 (Multiple times each)

Squat Snatch:

45×3-55×3-65×3-75×3-85F

** I think what’s stopping me is my hip/leg power…not big enough. I will get it next time π

Power Snatch (AM)

65-95-115-125-135-145

Hang Power Snatch (PM)

75-95-115-135-145-155

Great job on the lifts everyone! I’m pleased that you were all focussing on form and not concerned about how much you were lifting.

WU x 1

Burgenger WU x 3

Snatch Day

Hang Power Snatch (have difficulty with the form, stayed on the Hang Power Snatch)

15# x 5

20# x 5

25# x 5

30# x 3

35# x 3

40# x 3

45# x 3

50# x 3

55# – Failed

WUx1

Burgener WUx3

Squat Snatch

65×3, x5, 85×3, 95×2, 115×1, 135×1, 145×1 (few attempts, work on tech.)

WUx1

Burgener WUx3

Hang power snatch

45 X 5

50 X 5

55 X 5

60 X 5

65 X 5

70 X 3

75 x 3 (15# PR)

+ lots of practice shrugging!

Seemed really heavy on last two – made the shrugging more difficult and the urge to just “muscle it up” almost irresistible! Shrugging getting better, but still have a long way to go π