2 Position Snatch 1-1-1-1-1-1-1
As many rounds as possible in 8 minutes of:
5 Snatch Grip Deadlifts (135/95 or ~70% of 1RM Snatch)
3 Hang Power Snatch
30 Double-Unders
Post loads and time to comments.
This time last year… we featured a picture of ChrisS and his dad.
Your friendly Neighborhood CFC Coaches
-Val Ngai (or as Tom V calls me “the Warden”)
Hello!
Committed to ensuring safe, efficient and effective movements
Organized and on-time
Always on your side
Certified and experienced
Helping you get better and reach your goals
What is our job as coaches?
We are trained to ensure people learn and execute safe, efficient and effective movements. We are here to help each person improve and reach their goals, whatever they may be. We are committed to each person that walks into our box every day to provide knowledgeable instruction, positive encouragement and a successful experience.
Many of us coaches have lots of experience and can roll through classes fluidly. What may not be obvious to some members is just how much detail and thought we put into our classes. From warm-up, through skill work, into the Metcon and finishing with a cool down (time permitted), we have method behind our madness.
We put a lot of thought into our classes to ensure:
A good warm up so that everyone is sufficiently warm.
We pick target warm up exercises that prepare our participants for the exercises in the workout to ensure proper mobility, range of motion and safe technique.
We scrutinize and eyeball movements to not only ensure people are moving safely, but technically correctly. We look for gross and fine details for improvement in our participants.
Not only do we have to see and recognize tips to improve movement but we have to find the right cues for that specific person. The same cue will not work for everybody and we have to know which one to apply.
We have to be careful not to inundate people with tips thus over cueing / over correcting or else they walk away learning nothing.
We have to be sensitive and recognize when someone is getting frustrated and provide positive feedback and encouragement.
We have to consider the anatomical differences of people and how movements are affected.
We have to know about and consider injuries to provide proper modifications and a watchful eye.
We have to organize every class based on the number of participants, the equipment and space available for the WOD.
That we run the classes on time understanding that people have commitments and rely on proper time management.
That the experience is fun and engaging.
That we continue our education and keep up with exercise science. We have to constantly improve ourselves so we can be great for our participants.
This article was to inform our community of some of the responsibilities we coaches face and that we work very very hard. We have a big job and we take it seriously. We are here because we love what we do and we love who we do it for.
Just like we give you feedback, feel free to give us feedback. If we helped during class, give us a high five, a hug (not a sweaty one though) or a blog shoutout. If you were looking for more from us, talk to us or email to let us know what we can do better (maybe not on the blog though ☺).
Work hard. Stay tough. Never stop improving in every sense.
Just wanted to thank Spicy Nacho(Lou), D-Rock,Cam and Mike for joining me at the Storm the Stadium on Sat. You guys killed it and thanks for rarely saying no when I suggest we do a event with our gear on. Sorry we missed you Patrick.
Wait!?!?!? Is that our very own AC in the picture shirtless showing up workout Bob????
Very nice! You don’t always get AC to take that shirt off but when he does, woah, enjoy it!
2 Position Snatch 1-1-1-1-1-1-1 worked up to 115# – need to control the bar a little better, a little swinging made it hard to balance in the squat position
As many rounds as possible in 8 minutes of:
5 Snatch Grip Deadlifts (135/95 or ~70% of 1RM Snatch)
3 Hang Power Snatch
30 Double-Unders
5 rds + 5 DLs + 2.5 power snatch
Still rough with the DUs – switched to singles after round 3.
@ Coaches
A big shout out to all the coaches at CFC. Your attention to detail is 94% of the reason I am making noticeable gains at CFC. The other 7% comes from me being 100% Greek.
Thanks again for all your help.
Val- well said.
You have seem me from the beginnng @ Rise, and there is NO WAY I get to my goals without the stellar coaching along the way. What is just as important to the physical coaching on the movments, is the mental coaching all of you provide.
The Brain will quit, long before the body does!
Anybody up for “Barbara” later on tonight? I plan on giving it a go just post here if you want in
@Alex
Who is Barbara
2 Position Snatch 55-65-70-75-80(f)
As many rounds as possible in 8 minutes of:
5 Snatch Grip Deadlifts (#65)
3 Hang Power Snatch
15 Double-Unders
6 completed rounds
All,
Had a good few sessions but its that time hoping next time to get a full 4 weeks of CFC in but we shall see.
Had fun training and thanks to the coaches and staff for a good time whilst home.
See you all soon and good luck in the throw down,
Dougie.
Babysitting in the burbs so I checked out Tricities Crossfit. @JVu I’m all over the barbell for boobs invites!
25m to establish 3RM back squat
155# (and felt like I had more but ran outta time)
Pretty happy with that considering my last 1RM BS a month or so ago was 165#. Definiately appreciate all the back squat technique work we do!
15m AMRAP
6 dead lifts (105#)
9 hand release push ups
12 KB swings (1 pood)
13 rds+4 swings Rx
They ran outta KB’s so subbed with a 35# dumbbell. Funny that the coaches were commenting in how huge the class was at 16 people!
Post:
2 rds of
10 TTB
15 forward facing back extensions
30 sec 2 position wall hip stretches
In case anyone missed it:
http://www.npr.org/blogs/health/2012/09/24/158652017/is-crossfit-training-good-for-kids
plus, the little girl in the photo is killin’ it!
I have a pitiful snatch.
8rds @ 85lbs
BB Strength 1.1
Back Squat 5×10+ (215) AMRAP x 26
This wasn’t too bad, but was light headed for a solid 45 minutes afterwards. Had Joey from Virtuosity in with me for a mix of our workouts.
5 rounds of:
3 Hang Power Snatch (135)
6 Back Step Lunges (135)
9 Pull-ups
6:12
Had absolutely no drive on this other than eeking out Joey’s time.
Oly 1.1
A1 – Back Squat 5 x 10 (60%) @ 195#—AMRAP set 30 reps, probably had 7-10 more but 30 seemed like enough
A2 – Bench Press 5 x 10 (60%) @ 165#– AMRAP set 18 reps
Conditioning
5 rounds of:
5 Burpees
5 Pull-ups
10 Squat Jumps
10 Russian Kettlebell Swings (2 pood)
4:42 I think. unbroken without rest, but not done breakneck.
C1 – Back Extension 3 x 20 on GH machine
C2 – Hollow Hold 3 x 30 seconds
Post
D1 – 3×8-10/arm of single armed 45# DB press
E1 – 3×8 Y, T, W, L @ 5# arm
@T4 – I heard that on the radio on the way to work this morn and then completely forgot to post. Thought it was interesting…they basically said CF is ok for kids as long as they aren’t pushing it with the weight loads. The American Pediatric Assoc. even changed their policy on kids doing weight training. Pretty rad.
WOD
Rx – 4 rds + 1 snatch (135#)
Recovery to a hang snatch position was hurting my reps. Had to put the bar down too often.
Oly 2.3.1
1×5, 1×3, 1×1, 1xAMRAP
A1 BS 160, 175, 205, 225 (6)
A2 BP 115, 125, 145, 155 (8)
Back Squats still don’t feel great so an appointment with the Sports Docs is probably long overdue
Chicago Crippler
30 85# Thrusters (50% BW)
1k row
6:16
Broke up thrusters 16-6-8. Game plan was 20-10, but I couldn’t hold technique together so I dropped the bar and reset for the 2nd and 3rd set.
about a 4:10 1k row.
And that was Jonny posting the previous comment not BR.
Oly 7.1
A1 – Back Squat
1×5 (50%) #185
1×3 (60%) #225
1×2 (70%) #265
1×1 (75%) #285
1xAMRAP= 9 reps (80%) #305
A2- Bench Press
1×5 (50%) #135
1×3 (60%) #155
1×2 (70%) #190
1×1 (75%) #205
1xAMRAP 8 reps (80%) #215
Conditioning
5 rounds of:
10 Handstand Push-ups
10 CTB Pull-ups
10 BB Step-ups @ #105
Time: 15:02
Oly Focus 7.1
A1 – Back Squat
165×5
195×3
225×2
245×1
260xAMRAP – 16 reps
Had more there but chest started to pitch forward on the last few reps so called it a day.
A2: Bench Press
135×5
145×3
170×2
180×1
195xAMRAP – 10 reps
Checked back to Week 3.1–BS was 22 reps @ #235 and BP was 13 reps @ #180. Did #235 during the 3×8+ for 25 reps last week so hopefully we’re getting stronger.
No conditioning today.
Oly Focus 7.1
A1 – Back Squat
167×5
195×3
225×2
245×1
255xAMRAP – 10 reps
A2: Bench Press
135×5
145×3
170×2
180×1
195xAMRAP – 6 reps
No time for conditioning
Strength Cycle 1.0, week 15 – Deload Week
Back Squat w/safety bar, 3 x 5 reps @ 210# (safety bar plus 140#)
+
CONDITIONING
“Barbara”
5 rounds:
20 pullups
30 pushups
40 situps
50 squats
3 min rest b/w rounds
TOTAL TIME – 27:59
ROUNDS – 2:55, 2:59, 3:06, 3:25, 3:34
1st 3 rounds all movements unbroken, round 4 pushups were 21+9, round 5 pushups were 15+7+5+3
I knew it would come down to the pushups and just couldn’t get all unbroken on 4 & 5. tipped the scale at 208# before starting so i am about 3-5# heavier than would be ideal but pushups in high volume are a weakness anyway so it’s something that i work on everyday and will improve for the future.
always feel a little wobbly and out of sorts after this wod for a good 20 mins or so and i think it’s the situps of all movements that get me but we’re better for it and will go unbroken on all 5 rounds next rip no doubt..
Oly strength 7.1
A1 – Back Squat
1×5 @ 155
1×3 @ 185
1×2 @ 215
1×1 @ 224
1xAMRAP @ 245 for 8 reps
A2- Bench Press
1×5 @ 135
1×3 @ 165
1×2 @ 185
1×1 @ 205
1xAMRAP @ 215 for 6 reps
Conditioning
5 rounds of:
10 Handstand Push-ups – BRUTAL
10 CTB Pull-ups – Unbroken
10 BB Step-Ups @ 105 – unbroken
16:05
Same as last week; everytime I turned around I was back at HSPU….
My back is on fire from back squat and BB step ups!
That was rough
I am constantly amazed at how quickly our coaches size up a class, no matter how large it is, and know exactly what to do to keep things running smoothly. Plus they still notice what a single individual is doing and what cues they need to give. The best ones never seem to run out of approaches, and I am always grateful when a coach comes up to me even after class and suggests something to improve my mobility or technique. We are so lucky to have such a crew of smart, talented teachers.
Small 4 pm today. Good, because I needed the coaching! My snatch technique sucks. Thanks Randy.
Worked up to 105#…..
Metcon 6 rounds + 3 snatches. @95#
Again, one of my weaker movements and glad to get some practice with it.
2 Position Snatch 1-1-1-1-1-1-1
35-55-75-85
Happy to be able to snatch 85# for the first time. I was stuck at 80# for a while. Thanks coach Sara for all your help.
AMRAP in 8 minutes of:
5 Snatch Grip Deadlifts (75#)
3 Hang Power Snatch
90 single-Unders
Total: 5 rounds
Worked up to 105# on the 2 pos snatch. Great cues from Randy, especially since my snatches need some work.
5 rds @ 95#. The DU’s gassed me and broke up the last rd of snatches in singles.
2 Position Snatch — Worked up to 155#
8min AMRAP of:
5 Snatch Grip Deadlifts, 135#
3 Hang Power Snatch, 135#
30 Double-Unders
5 Rounds + 1 HPS rx
A1 – Back Squat 1×5 205 1×3 230 1×2 265 1×1 285 AMRAP 305 X 9
A2- Bench Press 1×5 135 1X3 165 1X2 190 1X1 205 AMRAP 220 X 6
Conditioning
5 rounds of:
10 Handstand Push-ups
10 CTB Pull-ups
10 BB Step-Ups @135- This was flat out brutal.
Time 14:02
2 Position Snatch – got 115 after a few failed attempts. Almost had 125 but still struggle with form.
8 Min AMRAP
5 Snatch Grip DL – 95#
3 Hang Power Snatch
30 DU
I know for sure I got 5 rounds and 15 double unders but I think I may have actually had 6. I really need to use a whiteboard at all times.
2 Position Snatch
I worked on both with and without the squat tonight. Full snatched up to 105# and power to 115#. Focused on form (mostly not pressing out) more than the weight.
Metcon at 95#
7 rounds even
These felt way better after the skill work. I was able to do the complex unbroken each round and I only tripped up once on the double unders. Wish I could’ve handled some heavier weight though.
2 pos. Snatch @95#
Wod: 5 rds + 2 du
Got a little tied up on double unders. It was all or nothing today.
75# Wod
The end.
snatch – worked mainly at 55# went up to 65# at the end of skill work. Was fine from the ground, but just couldn’t get the motion down for a hang snatch today.
WOD @65#
5 rounds +1 HPS
just couldn’t get the snatch down today. DU and DL were fine and went smoothly….just stared at the bar when it came to the snatch….
snatch skill work up to 80# and then got psyched out about dropping into squat
WOD @ 60# – 6 rounds 4 dead lifts
still can’t feel my left thumb.
really need to continue working on the snatch movement. Thanks for help Randy and Bryce. i have about 30% success rate with consistency in my movement.
2 Position Snatch 35-45-55-55-60F-60-62-65F
haven’t squat snatched in quite some time and today it showed. wrist pain continues to play a factor in my ability to put weight overhead, but since I needed to concentrate on form today it was good to stay lighter. thanks to Eileen and Kelly for the cues and helpful comments even when I failed.
8 minute AMRAP of:
5 Snatch Grip Deadlifts (~70% of 1RM Snatch = 70% of 70# = 49, did workout at 50#)
3 Hang Power Snatch
30 Double-Unders (scaled to 10)
7 rounds + 5 DL + 1 snatch
definitely should’ve aimed for more DUs. 15 or 20 would’ve been a better target. snatches were challenging but i think the weight was good b/c I don’t think I did too much pressing out at the top (which I’ve done alot of in previous snatch workouts).
Post workout:
rowing class homework
10min row
106 avg watts
19-20 strokes/min
2014m
A1-Back Squat:
168×5
201×3
235×2
251×1
268xAMRAP – 11 reps
A2-Bench Press:
140×5
168×3
196×2
210×1
225xAMRAP – 8 reps
Conditioning: 5 rounds of 10 HSPUs, 10 CTB Pull-ups, and 10 BB Step-ups @ 117#
Time: F (as opposed to DNF); HSPUs were better than Friday but only got the first round unbroken; CTBs were all unbroken except for the 2nd round.
lifting generally needs work but I’m learning…
2 pos. Snatch worked up to 115#
8 minute AMRAP of:
5 Snatch Grip Deadlifts (85#)
3 Hang Power Snatch
30 Double-Unders
Little too light here, 9-rounds + 2 DL
A1 – Back Squat
1×5 (50%) #85
1×3 (60%) #101
1×2 (70%) #118
1×1 (75%) #126
1xAMRAP= 11 reps (80%) #135
A2- Bench Press
1×5 (50%) #48
1×3 (60%) #58
1×2 (70%) #68
1×1 (75%) #71
1xAMRAP 11 reps (80%) #76
Conditioning
5 rounds of:
10 Handstand Push-ups (2 ab mats)
10 regular Pull-ups
10 BB Step-ups @ #58
Time: 13 something
2 Position Snatch: (all squat)
1-1-1-1-1-1-1
95-115-135-135-155
Then worked on my hang squat snatch ONLY:
155-175-185
Strength Week 7
Back Squat AMRAP at 138#’s, 10 reps
5 rounds of
5RDL at 85
5 front squats at 85
5 box jumps at 24in
10min
3 rounds of
8/leg step ups with 20#’s per arm, 12 inch box
25 Russian KBS 1.5 pood
8x ab wheel
2 position snatch: 55#,
5 Snatch Grip Deadlifts (~70% of 1RM Snatch = 70%, workout at 46#)
3 Hang Power Snatch
30 Double-Unders
Snatches are on the top of my suck list. Have to work on keeping bar clIose to my body. Couldn’t get a good rhythm
On my double unders this morning. Calves were really sore for some reason.
2 position snatch: 55#,
5 Snatch Grip Deadlifts (~70% of 1RM Snatch = 70%, workout at 46#)
3 Hang Power Snatch
30 Double-Unders
Snatches are on the top of my suck list. Have to work on keeping bar close to my body. Couldn’t get a good rhythm
On my double unders this morning. Calves were really sore for some reason.
Oops, 5 rounds + 21 double-unders
2 position snatch worked up to @73lbs
5 snatch deadlifts @53lbs
3 hang snatch
15 DU’s
5 rounds + 5 snatch deadlifts
snatches felt good. Double unders are suck nation for me. I could only get 3-4 together. I still need to work on these/