800 meters are the best amount of meters


800 meters are the best amount of meters

Some of the morning folk may have noticed a slight change on the calendar. The Lab sessions are now starting at 7:30am to allow a full hour of strength/skill work. We hope this change will better serve your goals.

*Also, tomorrow is re-test day for the Clean and Jerk. Hope to see many of you in for that.Β 

Strength/Skill – Snatch Balance 10 x 1 rep

This can be done as either a strength or a skill. Drill it into your body to land quickly under the bar. That doesn’t require much weight to do so. Some of you will stick with a bar the whole time, while others may increase as they go. It all depends on your goal.

3 x 800m

*Rest exactly 2 minutes between rounds. Score is total time to complete all runs.



39 Responses

  1. Gabriel

    Group WU
    Snatch Balances 10 x1 rep

    WOD 3 x 800m run
    *2min rest between rounds

    Time–> 14:06

    Great job morning folks!

  2. Blake

    Mob / WU x 1
    Group WU

    Snatch Balance 10 x 1
    45 – 45 – 65 – 65 – 70 – 75 – 85 – 90 – 95 – 95

    3 x 800m run
    *2 min rest between rounds
    — 3:17 / 3:28 / 3:32
    TOTAL: 14:17

    Thanks Coach Patrick!

  3. Amanda

    I’m sure I will be singing a different tune by my second 800m, but I’m looking forward to today’s wod πŸ™‚ It’s the end of May and we haven’t been able to do hardly any running because of the weather!

  4. Louise G

    Mob + WU x1
    Group Mob

    Snatch balance 10×1
    15# all the way through. I tried 20# but i couldnt keep my balance.

    3x 800 m

    I was over the 14 minutes after my second run so I did 2x800m in 15:47

    HOWEVER I was able to run 400m straight on my first run and it felt really great!
    Thanks for babysitting Mario & Julie πŸ™‚

  5. Mob / WU x 1
    Group WU

    Snatch Balance 10 x 1
    45 – 45 – 45 – 45 – 65 – 65 – 65 – 65 – 95 – 95 – 95 – 95

    3 x 800m run
    *2 min rest between rounds
    – 3:38 / 3:39 / 3:35
    TOTAL: 14:52
    tried to stay in Trent’s dust cloud…. next time shoot for a more attainable goal.

    Nice race Davis!

  6. Trent

    HSPU progression x5 + 1 negative – no kipping
    BW – 20# vest – 20# vest – 20# vest – 20# vest – 20# vest – BW

    HSPU are coming along, getting aprox 1/2 depth with vest.

    Snatch Balance 10 x 1
    45# x4 – 95# x3 – 115# x3

    3 x 800m run
    *2 min rest between rounds
    2:58 / 3:10 / 3:35

    Total: 13:17

    I was bugging Elba on Monday we were doing a 3k run this week, I was 600m off haha.

    Nice running 8:30 crew.

  7. CAM

    Mein! I wanted to do snatch balance!! I always miss the classes that have stuff I want to do! #Ihateoffdays πŸ˜€

    1. Chantal L.

      On the other side, I’m happy that you recognize the need to take off days even if you would really want to come in! #happycoach πŸ˜€

  8. Melanie

    WU x1
    Group WU

    Snatch balance

    800m run x3 (2 min rest in between runs)


    Thanks Steph and Mario for the ‘eating tips!’

  9. Amanda

    Snatch balance: 35-45-55-65-75-85-85(f)-85(f)-85
    Wish I had more time to play with these, I would have like to have been landing the 85# consistently. It wasn’t overly heavy, I just needed to practice it.

    WOD: 16:09
    4:00, 4:08, 4:01

    Liked it pretty good.

    Great job on your unbroken runs, Jen. Great progress! πŸ™‚

    Thanks Mario!

  10. Keith H

    Can’t make oly tonight had to work overtime. You can come see us on Vaughn Harvey till midnight planting trees

    1. Kevin

      Ahhh, that’s what those coloured stakes were for. That’ll make mowing that stretch of grass a real joy in the summer.

  11. – Mob
    – WUx1
    Snatch balance…
    45×4-65×2-45×8 … Need to practice these before adding weight, almost toppled over at 65 πŸ™

    WOD: 14:37 (3:11, 3:39, 3:47) … Felt great the first run, felt like a sack of poo the 2nd and 3rd πŸ˜›

  12. Amy Hogan

    Group WU

    Snatch Balance: 10Γ—1

    3x800m Run
    *2min Rest each Round

    Time: 17:46

  13. WU x 1 and MOB
    Group MOB

    Skill/Strength: Snatch Balance

    Used 15 lb. bar for 8
    Used 20 lb. for 2

    Thanks for the excellent tips Patrick. The lifts were definitely smoother once my balance was established.

    3 x 800M runs
    Total time: 16:40

    Fun morning. A big shout out to Gabe who always leaves it all out there. Amazing running bro.

  14. Krystal

    Mob+ WUx1
    Group WU

    Skill/Strength: Snatch Balance 10x 1rep

    WOD: 3x800m run
    Time: 15:50

    Great class! Thanks Mario!

  15. Frank

    Group WU
    Snatch Balances 10 x1 rep

    WOD 3 x 800m run
    *2min rest between rounds

    Time–> 15:21
    fastest was 1st round at 3:35

  16. Mob, WUx1
    Group WU

    Snatch balance 10×1
    5 @ 35#, 5 @ 55#
    I really like these, would love to see them show up more!

    WOD – 3x 800m run *2 min rest between rounds

    Time: 18:32

    My calves and ankles felt stiiiiiff running! Definitely need to get out there more often. I’d really like to knock a couple minutes off that time by the end of the summer.

  17. Mob, WUx1
    Group WU

    Snatch balance 10Γ—1
    3 @ 15#, 3 @ 25#, 3 @ 35#, 1 @ 45#

    WOD – 3x 800m run
    *2 min rest between rounds


    Time: 19:10 (I know my times don’t add up correctly, but the clock was counting down and Crossfit math is hard!)

  18. Hannah


    Group WU

    Snatch balance 10x 1rep

    WOD 3x 800m
    Rest 2 minutes in between
    If 2nd run not finished by 14mins, you are done

    Completed all 3
    Took 17:27 (including rests)

  19. Jen C

    Oly Class
    Mob and Group Wup
    Own Wup

    Snatch Balance
    10 x 1 rep expectation
    3 x 35
    3 x 40
    3 x 45
    1 x 50
    plus another at 50, but failed

    Hang Muscle Clean + Hang Snatch
    1 round = 1 + 1 cmplete 4 sets
    1 x 35
    1 x 40
    thought I was doing okay, but thank you Kevin for pointing out that I was arching my back and lifting off the floor. So next time I will try starting at 20lbs, remember to lock my core and see how it goes

    Clean Pulls
    3 sets x 2 reps @ 85% of clean (1 rep max is 85lbs) – rest 2 min in between sets

    2 x 75lb
    2 x 75lb
    2 x 75lbs

    Fun Cashout with tag team rowing. Really fun – would like to do this again πŸ™‚

  20. Vanessa Champion

    Snatch balance
    Thanks for sharing the bar Val! Fun to partner with you

    Muscle snatch+hang snatch
    1+1. 4 sets
    Yea so I went too heavy for my muscle snatch… Was doing it all wrong. Bending at the waist. Next time go lighter and do it right πŸ™‚

    Clean pull 2×3 sets @85%

    2km team row with Craig. Switch every 250m. Thanks for doing my math Craig and being a great partner! πŸ™‚

  21. Craig H

    Snatch balance

    Muscle snatch+hang snatch
    1+1. 4 sets

    Clean pull 2Γ—3 sets @85%

    2km team row with Vanessa. Switch every 250m. Great job tonight

  22. Heidi

    Light weight snatch balances for practice

    3 -800 m runs with 2 min. rest between each round. Total time = 16:21. Looked like this:

    Rd. 1 – 3:58
    Rd. 2 – 10:14
    Rd. 3 – 16:21

  23. Valerie Arseneau

    Oly – weeeeee! I was overdue! πŸ™‚
    Snatch balance
    35-35-35-40-40-45-45-45 -50-50
    Always fun with Vanessa πŸ™‚

    Muscle snatch+hang snatch
    1+1. 4 sets
    was doing a lil bite more of a jerk without realizing it. Kev caught it. Corrected and then the brain understood.

    Clean pull 2Γ—3 sets @85%
    I like these and I love cleans πŸ™‚

    3km team row with Heather and Shane. Switch every 250m.
    Would of loved to go faster but seems like my body didn’t want to… lol. Fun team!

  24. Elba

    Group WU

    Snatch Balance: 10Γ—1
    35-40-45-50-50-50-55-60-60-65 (work on fast landing)

    3x800m Run
    *2min Rest each Round
    1= 4:44
    2= 4:56
    3= 5:05

    Time: 18:45

    I am glad that I was able to finish the 3 rds.

Leave a Reply