15 min to find 1RM Snatch
15 min to find 1RM Clean and Jerk
New Brunswick is one of the few provinces that doesn’t have a weightlifting association. A couple weeks ago, I went to Fredericton to become an NCCP certified weightlifting coach, and I’m also a member of the board. We are in the process of developing a new association to rekindle the sport in the province.
Today, we are going to have a little in-house competition. We will follow some of the rules outlined by the CWF, such as no press outs or re-bending of the arms. Normally, each athlete gets 3 attempts per lift, but due to time constraints, we’re going to set the clock for 15 min.
Hope you enjoy today!
Great initiative Kevin! Good luck 🙂
Mob + WUx1
Group Mob + WU
1RM Snatch
40-45-50-55-60-65(F)
I can do more than 65 but my wrist is wonky… I need to get it checked. It was painful trying to catch 65#.
1RM Clean and Jerk
65-75-85-90-95-100-105-115(F)
10# PR! These felt great!! My quads were sooo sore from yesterday’s WOD but I still managed a 10# PR. This makes me super happy as I tried to do squat cleans for the double down and failed miserably. This was exactly what my ego needed 🙂
Was able to get under 115 but couldn’t get up. I can do this weight I am sure. Next time 🙂
Thanks Kevin!
lots of smilies in that post. lol!
Actually the C&J is a 15# PR. (for the jerk) and a match PR for squat clean.
Well deserved smiles 🙂 great job!
Yay!!!!!
WOW Great PR’s Val!!
Nice work Val, good job on the pr.
Great job Valerie! 🙂
Snatch
Made it to 175# (PR for squat snatch)
C&J
Made it to 235 (knee was acting up – getting under it was not happening. Jerks felt great)
Total – 410#
Nice work coach, your Jerks looked awesome and your Snatches were super-smooth.
I love how that this is one of the only sites were that is not as awkward as it sounds.
Right? … guys? Uhm…
You’re on your own, Buddy.
Thanks Blake!
Nice work Coach!
Snatch
55 65 75 85 90 95(F)
15# off PR but up to 90 felt awesome
C&J
85 95 105 115 120(F)
Boo..25# off PR stupid jerks
= 205#
That jerk is a jerk
Good work Jo!
This is a nice change! Great job Kev!
WU x 1 + smashing WTF ouch.
Snatch
2×55 – 2×65 – 1×75 – 1×85 – 1×90 (not sure if my arms locked out… my feet landed WAY too wide so.. F), 90F .. NO PR
C&J
90 – 105 – 115 – 125 (getting nervous) – 135 (BOOYAH Matched my PR) – 140 (CLEAN PR, failed the Jerk, but I have jerked more than that before)
Oly total: 220#
SO excited about my clean PR. They felt really good this morning, and looking forward to add more! Since I’ve been going for massages more often I feel like my elbows are faster around the bar… is that related?
Yay, good work Chantal!
NICE C&J!
Great picture Ron.
Mobility
Wu x 1 + extra mobility
Group mobility and Wu
Max Snatch
45/95/135/155/175/185 f/185 failed wasn’t getting locked out properly. Still a huge pr for full snatch, best good snatch prior was 135.
Max Clean and Jerk
135/185 /205 /225 /245 f/ 245 f/245 f/245 f wasn’t getting under it, still trying to push it up instead of getting under it 40# Pr on split jerk though.
Fun class Kevin, great work 6 amer’s, nice to see some new faces!
Holy PRs, batman!
Nice Shane! Good work!
Kevin, your pointers at oly are the only reason I got as high as I did this morning. I am trying really hard to not just put weight up with brute Strength. I know I can do more, but I want to get better technique. As frustrating as it can be, I appreciate all the help greatly!
Wise words and I agree! My brute force doesn’t get me as far and I rely greatly on technique!
You’re welcome!
Nice work Shane! I’ll just say it, you’re one strong dude.
Great work Kevin, Olympic lifting in the province would be awesome. I love it even though I still need a lot of work.
WUx1
Handstand walk 17 ft
Snatch
45-95-115-125(f)-115-120-125-130
C&J
95-115-125-135-145-155-165
Total: 295#
Nice work Shawn!
Thanks. I’m only starting to get the right “feel” for cleans. It only took 1.5 years sheesh. Now to start tweaking. All pointers and call outs welcome!
Got 28 feet tonight Shawn!
Nice work!
Group leg smashing
Max snatch
20-25-30-35-40-45-50PR-55f
Ended up pressing 55# next time I’ll get it
Max C+J
55-60-65-70-75f-75f-75-75f-75f
Again, I was pressing the 75#. Once I got that, Kevin informed me my feet were too narrow. Fail. Haha
Thanks for the help today Kevin. I really appreciate the tips and corrections
2min skipping
Group leg smashing… lol! sounds akward.
Any time!
WU x 1 (pushups might actually be starting to come along)
Group Mobility
Bergener WU
Max snatch (squat)
15-20-30-35-40-45-50 <– 20# PR
My power snatch is still heavier, but the technique might be getting better. Also, most I've squatted OH in a year, only 5# off my OHS PR.
Max C&J (squat clean/split jerk)
20-30-40-50-60-65-75-85-95-100
ALL the PRs here:
-first time putting 100# over my head in any lift
-squat clean 30# PR
-split jerk 40# PR
-any jerk 5 #PR
Total: 150
Tried handstand hold when I got home….and no. Not yet.
Woohoo, big pr’s. Nice work!
Holy awesome!!! Great PRs!
Very nice work Heather. It was fun working beside you today. Great energy.
Ekkkk that is awesome! Congrats on the PRs
WOW Awesome Job Heather! So many PR’s!!!
Mobility
WU X 1
Group Mobility
1RM Snatch
40, 40, 40, 40, 45, 50, 60
(Need to work on landing in a full squat)
1RM Clean and Jerk
55, 65, 70, 75, 80, 85, 95, 100(F)
(Need to work on a wider landing)
Really appreciated being able to work on these two lifts. Thanks very much Kevin!
Welcome to the new crew at 6 am 🙂
Nice work Kelly!
Great job!
Mobility
WU X 1
Group Mobility
1RM Snatch
45-55-65-75-85# (still landing too wide)
1RM Clean and Jerk
65-75-85-95-105-125-135 (biggest weight I have ever split jerked. Previous was 80# last night)
Handstand Hold 1:13
Toes to rings – 6
Thanks for the coaching Kevin. Fun class.
↑
WU x 1
25 pullups for charity
Max Snatch
65,85,95,105,115 (F)
This would be a PR for full squat snatch. This has been eluding me forever. I can power snatch 170 but can’t seem to get my mind around going under the bar and landing low. Working on it and not giving up.
Max Clean and Jerk (Split)
115,135,155,175,195,205,215(f)
Got the clean but couldn’t get under the jerk. Since I just learned split jerk 2 days ago I would call this a PR.
Total: 320#
MOB
WU X 1
Group Mob
Bergener WU
1RM Snatch
15#(3) – 20#(5) – 25#(7) – 30#(1)
1RM Clean and Jerk
20#(2) – 35#(2) – 40# – 45#(2) – 50# – 55# – 60#
Total : 90#
1RM Snatch
40-45-50-55-60-75
Working on squat snatch.
1RM Clean and Jerk
65-75-85-95-105-115-125 (F)
Energy filled nooner! Lots of grunting lol
WU x 1
Barbell Mob. w/ Maria
Burgener WU
CFM “OLY TOTAL”
1RM (Squat) Snatch
95 / 115 / 135(f) / 135(f) / 125 / 135 (PR)/ 145(f)
1RM (Squat) Clean & (Split) Jerk
135 – 145 – 175 – 180 – 185 – 195 – 200(f) – 200(f)
Total: 330
Sooooo close on my 200# Jerk! Would have been a Jerk PR but was still a PR for my (squat) clean. I am finally very, very close to surpassing my power snatch (140) and power clean (215) numbers which feels pretty awesome.
Yah! Nice numbers!
1RM Deadlift Snatch something something…bummed shoulder so Coach Kevin had me do these. #105
1 RM Squat Clean and Split Jerk
up to #75
Great nooner today! Lots of energy and groaning/crying on the calf smashing! 🙂
Thanks Kevin!
Snatch- 45-65-75-95-115-125
Clean & Jerk- 95-115-135-155-175-185
Once you add good form the weight dropped 35#. Good class though!!
Your cleans looked clean today!
1RM snatch-
45-65-95-100-105-115
1RM clean & jerk-
95-115-135-150-160
Warm up mobility x1
Group warm up
Snatch
20#(4) – 25#(4) – 30#(6)
I have to remember to keep my hands in the correct position on the bar it got better the more I did though.. (Or at least I think they did)
Clean and Jerk
20#(2) – 35#(3) -30#(3) -40#(6)
I need to work on having a wider split, keeping my chest straight instead of leaning forward and having the bar fall behind my head too far back…
Total weight of 70#
I really enjoyed the 6am class!!
Nice work, 6am rocks!
Agreed 🙂
Mob, WUx1
Group mob/bergener WU
Snatch
40 – 50 – 55 – 60 – 65 – 70 – 75 (PR 5#)
Failed a couple times at 70, and once at 75, but I knew I could get it in!
Clean & Jerk (split jerk)
55 – 65 – 70 – 75 – 80 – 85 – 90 – 95 – 100 – 105 – 110 (PR 5#)
Total: 185
It was a lot of fun getting more practice with split jerk, and I felt amazing with my squat cleans today! I don’t think I’ve ever felt that fast under the bar on a clean!
Also, I PR’d both of these lifts earlier this month, that makes today’s PRs even better! Plus that 110 on the C&J matches my previous clean 1RM, and I know I could have cleaned more without the jerk for sure!
Snatch:
65-75-80-85-90-95F-95
C&J
65-85-95-105-115-125-130-135-140-140
Score =235
PRs on both lifts.
Thanks for being an awesome partner Spencer. You’re getting so strong.
Em, since when did you become so strong? Holy nice numbers!!!!
Nice Jenn, strong!
Beast in the house tonight! And a little monkey on the rings 😉
What have you been eating, girl? Killing WODs, so close to that MU, huge numbers on lifts…share your secret!
I swear, practicing strict pullups have helped me so much….
Solid numbers!!!
Strong! Nicely done 🙂
Awesome work tonight, crazy numbers!
Thanks guys 🙂
Mob + WU x 1
Group mob (calf smash)
Bergener WU
Snatch (squat)
20-25-30-35-40-45-50
Clean & Jerk (squat on the clean)
35-40-45-45-50-55-60
Score : 110
My weak point was the squats, which is why I started off so low… it’s frustrating because I never really know where to start. Is it a good knee day or a bad knee day..? But it was good to work on technique. I didn’t really reach my OH max but I started feeling it in my knee so that was enough.
First time doing split jerks… a few wobbles but felt better by the end. Can’t wait to practice those again!
mob wux1
group mob
burgener wu
squat snatch
65 -70-75
max C&J
80-95-115-125
not landing low enough on the split
If you liked today’s class and want 2 full days of instruction on the snatch and clean & jerk, you should register for the Oly Cert that’s coming to CFM in April. Click the link for details.
http://crossfitmoncton.com/2013/06/25/oly-wod-cert/
Goddammit! I have to miss it again!! 🙁
Snatch:
65-75-80-85-90-95-105 PR #10
C&J
65-85-95-105-115-125-130-135-140-145-150
Love sharing the bar with ya Jenn! You’re an awesome partner as well, you’re crazy strong and your lifts were looking great.
Great Job tonight everybody! 🙂 Fun CLASS Kevin!
You’re doing awesome buddy! Keep it up!
Great work tonight your lifts looked solid.
Snatch:
95-115-125-135
C&J
95-135-155-185-205
Great sharing the bar with ya Marcel and Joey 🙂 Fun class Kevin!
Nice numbers Chris!
Lifts looked good tonight Buddy!
Mob
Wu
group mob
max snatch
95,115,135,145,155,165pr,175pr,185(f) total 20# pr
max squat clean and split jerk
135,155,175,195,205,215pr,225pr #20 pr on both
total 400#
Lifts felt good tonight. Thanks for the pointers Kevin really helped at the heavy weights. good job frank and jeff on the bar tonight.
practiced muscle ups
OK TANK
You had some big #’s yourself tonight.
Wow Great Job Craig Big PR’s!!!
Snatch
135 – 145 – 155(x) – 155 – 165 – 185(x) – 175(x)
Clean & Jerk
185 – 205 – 225 – 245 – 255(x) – 255(x)
Olympic Total = 410
No PRs today, but lifts felt good. 🙂
great numbers Mario (beast)!
Crazy
Mobility
WU X 1
Group Mobility
1RM Snatch(squat clean)
35-45-50-55-60-65
1RM Clean and Jerk(squat clean/split jerk)
45-50-55-65-70-75-80-85-90
Total: 155
Mobility
WUX1
Calf Smashing with Jenny
1RM Snatch
95-105-115-135-155-165 {PR by like 30!)
1RM Clean and Jerk
135-155-185-210-225
I Power cleaned the last Set really need to work on my front squat. I could have gone heavier on the Jerk but im most definitely limited by the cleans.
Total: 390
Nice Job 6:45, Thanks Mario
Holy nice snatch! Wicked PR!!
WU x 1
Calf smash
Bergner WU
Snatch
45-95-105-115-125
Clean & Split Jerk
95-135-155-165F
Total = 280
Wux1
group mob
max snatch
95-105-115-125-135 (didn’t get low enough on squat)
max squat clean and split jerk
135,155,175,195,205-215(F)
total 330#
That was a fun class, Great job on the snatches Evan! Great sharing the bar with you Craig and Jeff!
Mobility, WU X 1
Group mobility
Snatch 1RM
65-75-85-95-105
Need to practice getting under it quicker and landing in the bottom.
Clean and Jerk 1RM
135-155-175-195-205-215(f)
Total – 310
Nice sharing the bar tonight Craig and Frank!
Thanks for the tips Kevin!
– mob
– WUx1
– Group mob
– Group wu
Squat snatch x1
45(x3)-65(1×5)-70-75-80(1×3)
Squat clean & split jerk x1:
65-65-75-85-95-105-115-125-130
Need a huge amount of work on squat snatch, may need to dedicate some lab time to it.
Mobility
Group Mob
Max Snatch
135-155-175-185-195(f)
Clean&Jerk
185-205-225-245-255-265(f)
Group Mob and WU
15 min to find 1RM Snatch
35-45-50-55-60-65-80 fail
15 min to find 1RM Clean and Jerk
55-60-65-75-80-85-90-95-100!
Mob + Wup x 1
Calf smash with Cam
Group Wup – Bergener
Strength Day: looking for 1 rep max
Max Snatch
20, 25 (too light)
3 x 30 (needed to lock arms)
2 x 35 (better, but not great)
3 x 40 (still need to work on form)
Max Clean & Jerk (split jerk)
3 x 35
1 x 40, 45, 50, 55, 60, 65, 70, 75 (think I could have gotten 80)
Total = 115
PR for the day – writing down my numbers so I can start tracking PRs properly