9-7-5 reps
Muscle-ups
Squat Snatches (135/95#)
Compare to Oct.28/11
No matter how good you are/become, you can always work on the basics. Pat Barber, the kid in the video, is an avid CrossFitter. At 160 pounds, he managed a 245 jerk and a 150 snatch. Not bad too shabby. However, there’s always room for improvement.
Fundamentals is KEY.
Practice doesn’t make perfect. Perfect practice makes perfect. So let’s see some perfect practice today!
[youtube=http://www.youtube.com/watch?v=d0PITbWa0eU]
Mobility
WU x 1
Burgener warm up – power snatch
WOD
-Pullups 27-21-15 with med. purple band
-Power Snatch (85#) 9-7-5
Time 8:01
Mobility
50 no-show burpees
WU x 1
20 wall balls
Burgener wu – power snatch (group)
“Amanda”
27-21-15 Pullups (med. purple band)
9-7-5 Power Snatch @ 55#
Time: 8:12
Compared to Oct. 28/11, I did pullups with a smaller band, improved my time by 1:30, but it was with heavier clean & jerk.
200m run -> 3:20.19
200m run in 3:20? You sure it wasn’t 800m?
Yeah, it was 800m, thanks.
Maybe he did it on his hands….
Even though you were still asleep this morning, you did great on the WOD. Nice improvement over last time. 🙂
Forgot to post my strength.
Power Snatch
5 x 35-45
3 x 55-55
3 x 65-65
2 x 70-70
1 x 75
vincent wake up. you sure you had time to get out to bed before going to crossfit lol
WU x 1
Burgener warm up
Power snatch
65×10,85×8,85×6,95×8
WOD: Amanda
27-21-15 pullups
9-7-5 power snatch (95#)
Time:9:10
Nice work, Jack!
nice work jack.. you must have flown through the pullups!!
I think I did ok on the pullups but it really felt like I flew through the snatches. I did most of them unbroken. They felt great.
This was one of my favorite WODs.
Ended up being one of my favs too.. which is strange considering the FEAR i had beforehand!! lol
Squat snatch to 95# – I remember the days when a 95# snatch eluded me, and it did for quite some time. With hours (and hours) of practice, progressions and hard work I can finally do it with relative ease which makes me happy 🙂
If you’re having trouble with a movement give it time (and a lot of work) and you’ll get it eventually but as today’s post highlights, perfect practice make perfect so keep doing those progressions or working with lower weight to perfect form. In my case it took well over a year to get down that snatch but when I do it now I feel extra good because I know how damn hard I worked for it.
Amanda
9-7-5
Muscle-Up
Squat Snatch 75#
13:36
In Oct I only made it to 5 of the 7 muscle-ups in 15 mins (looking back I wrote I was having a bad muscle-up day) Today I used the same weight as in Oct to see if I could get further and ended up finishing under the time cap 🙂
You are the true example of what hard work can do. I wish the newer members could see the progress that you have made since your first WOD. You have worked so hard for every lift and skill. Impressive!
Great advice, Joanna. Nice improvement over the last time you took on Amanda…WOW! I hope to someday do this one Rx…
Joanna you are an inspiration. If I lay off the smores and keep working hard I WILL progress to the next band for pull ups! Thanks for being a great role model.
Joanna, to say great work is an understatement to say the least! I second everything that Gillyon has written. You have improved so much since you first started CrossFit. However, what I find as equally as impressive is how much you have grown as a coach. You have definitely come out of your shell! Congrats on your your growth and keep up all your awesome work!
Great role model! Whenever I think I won’t be able to lift that weight because I’m small…nope that’s not an excuse 🙂
Jo…you’re a mighty %**^&#& machine girl. You made that 95# snatch look easy. Congrats!
Thank you all! Probably without knowing you’ve all inspired me in some way too 🙂
Nice job Jo.. there is no such thing as a “bad MU day” for you, I have MU envy! 🙂
Snatch practice
95 x 5
115 x 5
125 x 3
135 x 2
145 x 1 pr of 10
Wod Amanda 125#
9-7-5 scaled w/ jumping muscle ups rather than pull ups to spare my hands.
Time 7:35
Nice job, Darsey! 🙂
Monster Snatch PR Darsey! Nice job!
Nice job Darsey!
nice PR on the snatch darsey.. but i was a little disappointed not to see MU on your WOD!! 🙂
Warmup
Power snatch
15lbs – 3 sets of 5
35lbs – 3 sets of 5
55lbs – 3 sets of 3
65lbs – 3 sets of 1
WOD
27-21-15 pull ups
9-7-5 power snatch (55lbs)
Time: 8:13
Good job Gillyon! 🙂
A good CrossFit day…only one blunder.
Mob / Group Burgener Warmup
Power Snatch x 5
65-95-105 – 115 – 120×2 (more of a push-pressy snatch-ish thing)
Here’s my blunder: In my book I had 110 as my previous snatch PR, but forgot about the couple 135’s I managed at the CF Games Open 12.2 WOD. ALWAYS KEEP AN ACCURATE LOG BOOK!
So I based my WOD scale on my “new” 120 PR and not my 135 PR.
“Amanda”
9 – 7 – 5
— Jumping Muscle-Ups
— Power Snatch @ 95#
Time 5:26
Still felt really good. Not too many breaks between jumping MU’s and most of the snatches were consecutive touch-and-go’s.
Great job nooners!
Nice work Blake!
That is a freakin fast time Blake!! great job
WOW! Fast time Blake! You could have handled more weight on your snatch with ease 🙂 (I don’t care what anyone says, that always sounds wrong….LOL)
Noon Express
MOB, Bergener WU as a group
Snatch Practice, both power and squat.
(Squat Snatch 65, 95, 115) (Power Snatch 135, 155 PR)
WOD: Amanda (Scaled)
27-21-15 Pull ups
9-7-5 Power Cleans @95lbs
Time = 8:00
Didn’t realise you snagged a PR Sheldon. Nice job!
Wow on the 155 power snatch sheldon.. glad to see the “young” Sheldon made the decision to go heavy today! lol
Lol, he made a brief appearance and then spent the rest of the day wondering if he tore his shoulder again. I didn’t. Oly class made a big difference. I need to practice at 155 for a while and get the technique as good as it is at 135 and then I have a 175 in me.
WOOT WOOT! Congrats on your PR, young man 😉
At Xfit.. 4:15 class, nerves are going freaking crazy, scared of this one for some reason? Lol
It’s a good one, you’ll love it!
WU x 1
Power Snatch x 3
45-55-65-75-85-95
WOD: Amanda
9-7-5
Muscle up progression with purple band
Power Snatch @ 75 lbs
Time: 8:55
I need to get back to my muscle up progressions in my warm up. It felt like I had started back to square one all over again today. Hard work, here I come!
Good work nooner crew!
Way to stick with MU progressions Corinna! I know what you mean though, so much to work on!
Nice work on the WOD Corinna.. Thats a great time!
Well done Corinna 🙂
Strength power snatch
45×5 55×5 65×3 70×2 75×1
WOD scaled
27-21-15 Pull ups
Power snatch @ 45#
Time = 6:54
I meant to use 50# for my snatches! Apparently I can’t do the math in the p.m. either haha, next time 🙂
Awesome time Maria! You must have flown through those pull-ups! Great job!
She always flys through pullups! Nice work Maria!
WU x 1
Burgener warm up
Power snatch
45×5-65×5-85×5-95×3-115×3-125×2-135f
WOD: Amanda
9-7-5
muscle ups
squat snatch (95#)
Time:14:36
really loved this wod..made up of two of my favourite moves!! set a PR for MU in one day by 8! 🙂 failed twice on the 21st rep and panic set in..took a bit longer rest and was able to do one more.. albeit not pretty! lol.. the squat snatches got better as the wod progressed and thanks to some cheering from peeps in 4:15 i did the last five as ‘touch n go”.. which i needed to do to finish in the time cap..
really please with this result..
nice job 4;15.. nice working out beside you bachmann, appreciated the push.. 🙂
Awesome job on the WOD! I have muscle up envy…I hope to be able to get even one of those bad-boys some day!
Awesome work Jeff!
first class tonight as “coach” for the 5:30 class.. thank all of you for your patience! 🙂
Well done, Jeff! Congrats on your first class, “Coach”!
If I’d only known – I would have made it a point to be there!
You were awesome! Thanks!!
That was me ^
Late post for being @ 6am… I’ve learned over the years, it’s better late then sorry. It helps when you want to check for your previous time 🙂
WU x 1
Skill of the week – wall balls (x10)
Burgener WU
Practice snatch: 5×45, 5×55, 4×65, 3×75, 2×85… didn’t have time to go heavier.
WOD
27-21-15 Pullups (black band)
9-7-5 Power snatch (60# .. 65% of 95)
Time – 8:48
I always post late…..Can never find the time to do it earlier.
Nice job Chantal! Great weight on the snatches 🙂
Olympic Lifting Class
MOB
15 squats
15 KBS
15 Burpees
Foram roll
Burgener X 2
Halting snatch DL X 3 (75% x 2; 80% x 2) 70#, 75#
Snatch pull X 3 (80% x 2; 85% x 3) 75#, 80#
3 position power snatch (Mid-hang-floor)
60-65(not landing low)-55-60-65-65-70 (missed hang; landed mid and floor)
Need to continue work on anything Burgener!
Good class – great chance to focus on mechanics without rushing to build up the weight.
Worked on toes to bar after class – managed 3 in a row!! Maybe it’s time to move off the rings during the WU 🙂
Woohoo! I’m sorry I missed that moment. You will have to show me tomorrow…and the next day…and the next day…LOL! Nice job Heather!
WU x 1 + Burgener WU
Snatches:
35 x4
45 x 4
55 x 4
65 x 5
70 x 2
Scaled Amanda:
27-21-15 Pull Ups: Rd 1 with mid sized band. + added skinny band for Rd. 2 & 3
9-7-5 Snatches @ 45#
Forgot to write my time down & have no clue what it was….slow though.
Note for next time: Add another 10# to my snatches. They were too light (but my struggle with PU made up for it)
Olympic Lifting Class – another GREAT class! Thanks, Coach!
Mobility
15 squats
15 KBS @ 25#
15 Burpees
Form roll legs x 5 min
Burgener X 2
Halting snatch DL X 3 (75% x 2; 80% x 2) 85#,90#
Snatch pull X 3 (80% x 2; 85% x 3) 90#,95#
3 position power snatch (Mid-hang-floor)
65×3,65×3,70×3,70×3,75×3,75×3,80×3(not pretty)
*I really liked working on holding bottom of power snatch before standing…this helped a lot!
Great job tonight everyone!
Fun Class!!
WUx1
Burgener Warm Up
Snatch (built up to 145, matched PR but very ugly)
WOD @ 115#: 11:42 (PR)
Congrats on your PR on the WOD. Is it the shoes? Or the hair? 🙂
Definitely the hair – very bad ass
Awesome job on this one Pat.. you made the wod look sooooo easy!
Strength: power snatch
3 x 35
3 x 45
3 x 55
2 x 65
2 x 75
2 x 85
Out of time to go heavier
WOD scaled:
27-21-15 pullups
9-7-5 power snatches (50#)
T = 9:41
Very disappointed – hands are a mess from the last couple weeks and I was scared I was going to rip them again…spent way too much time standing on the floor being a baby about it.
You did great Amanda, 9:41 is a great time.. 🙂
Still a great time! Nothing wrong with being a little cautious with the Hopper around the corner!
Wux1
Strength. Burgener warmer up
power snatch
WOD. “Amanda”
9-7-5
Muscle ups. Did muscle ups from ground
Snatch. 75lbs
7:58
Rob B
Mob
WU x 1
Practiced power snatches
45-65-65-75
WOD @ 65
T: 8:05
mob
wux1
wod amanda
9-7-5 snatches 100lbs
27-21-15 pullups
8:51
WU x 1
Power Snatch
5’s= 35-40-45
3’s= 55-65-75
2’s= 80-85
WOD
Amanda
27-21-15
Pull ups (medium yellow band)
9-7-5
Power snatch (60 lbs)
Time: 6:21 I think.!!
It felt good today!! 🙂