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Hang Snatch

*heavier than last week
(Exposure 2/4)

2 x 2 of Snatch High Pulls (10-20% heavier than snatch)
2 x 2 of High Hang Snatch to OHS (50% of snatch)

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Compare to 10.11.10

Complete as many rounds in 7 minutes of:
7 1-Arm KB Swings Left
7 1-Arm KB Swings Right
7 KB Swings Russian
14 Sit Ups

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Colette K.

High-Hang Snatch Demo Performancemenu.com
Snatch High Pull Performancemenu.com

Reader Comments (18)

Dear CFSBK community,As you all probably know by now (I'm sorry, I just can't stop talking about it...), I'm running my first Marathon on 11/7. I'm super-excited not only because I hope that many of you can come out to cheer me on as I run up 4th avenue, but because my Mom and brother will be making the trip from Ohio to see me! The problem is that both are allergic to cats and cannot stay in our apartment without some serious drugs. So...anyone dealin'? Seriously though, I'm wondering if any of you fine folk plan to be away that weekend and might be able to accomodate them. They would really only need a place to sleep for 11/6-11/7. If you might be able to help for one or both nights, please email me at jessicafox78(at)gmail(dot)com. Thanks all!
October 18, 2010 | Unregistered CommenterJess
Strength Cycle + 30 Day Paleo Challenge = Awesome

I completed my 30-day Paleo challenge. Even though I'm going to keep going, here's a summary of the experiment. It's in two posts.

The rules:

No glutenNo sugarNo processed foodNo vegetable oilsNo white potatoes


Grass-fed milk daily in coffeeTequila as needed (Herradura, damn you Laurel Madar)Occasional sweet potato PWO


Carlson’s fish oil, daily, about 6 tsp per Robb Wolf’s fish oil calculator

Because I was strength training, and because I am obsessed with food, I didn’t IF and I didn’t calorie restrict at all. After lifting, I ate to satiety, as long as the food was quality.

Haven’t scheduled my bloodwork yet, but I do plan to run a complete panel.

See below for results.
October 18, 2010 | Unregistered CommenterMichele
Paleo Challenge, Part 2

Top line results, in descending importance:

- Strength Gains: no disruption in my linear strength training and ultimately PR’d in 4 lifts (squat, dead, bench, and clean) in addition to putting 25 lbs on my Crossfit Total

- Energy, Recovery and Athletic Performance: drastically improved. Non-lifting day workouts (mostly short-distance running) markedly easier

- Body Composition: dropped a dress size and trimmed about 2” from waist (with only <5 lbs real weight loss)

- Digestive Drama: gone. This was a biggie - it was the reason I tried Paleo in the first place.

- Hunger: no longer an emergency.

- Sleep: quality improved.

October 18, 2010 | Unregistered CommenterMichele
Paleo Challenge, Part 3

Is there a character limit to these posts?

Surprise Results

- PMS: gone. Just completely gone, as if I were 16 again. Astounding.

- Reintroduction fun: post-challenge trials with bagels and other crap ---> strong demotivation to reintroduce.

- White wine fail: can’t tolerate this like I used to.

- Ripple effect: several friends (some likely candidates, some extremely unlikely) motivated to try Paleo. Besides being very gratifying, it makes living this way easier.

For all these reasons, I'm going to keep going.

Next steps:

- play with intermittent fasting

- expand my culinary skills into more paleo protein sources, like bison and venison

- the final goat: SLEEP. MORE.

October 18, 2010 | Unregistered CommenterMichele
@Michele nice work! sleep is a big one and my biggest challenge

On the sweet potatoes, I actually had some communication with Dr. Loren Cordain on that, and even he said that if you are active, some sweet potatoes are fine. Jeremy also mentioned something about cinnamon inhibiting an insulin response, if I recall correctly, so not bad if you add that on top, and it does taste good!

Personally, I eat a sweet potato as quickly as I can after many workouts, and stick to the veggies at any other time.
October 18, 2010 | Unregistered CommenterJim
Nice work, Michelle. Keep it up. I'm 1 week back in to my mostlypaleowithaMexicanbias way of eating. Thank you, Don Julio.
October 18, 2010 | Unregistered CommenterFox
The sleep thing... WHY? why do we do this to ourselves?

Every single day, all morning, I think: "I'm exhausted, going to bed early tonight!"

Around 2PM, I think: "Wow, I can't wait to work out/dance/whatever."

After the workout, I get all excited to cook and/or eat.

After that, I go, "I am not tired!!" and I stay up until 2.


October 18, 2010 | Unregistered CommenterMichele
Snatch 110, 120, 120

Lots of failures at various weights.

Acc WOD: 6 rds + 14 KB swings @ 1.25 POOD
October 18, 2010 | Unregistered CommenterVincent S Dugan
snatch: 52lb. wasn't feeling quite coordinate on this, maybe next week.

wod: @16kg, hand-to-hand -> 6 rounds + 14 hand-to-hand

cool down: biked to lowe's to buy a gallon of paint. surprisingly the hard part wasn't biking home with all that weight on my back, but the sharp edge of the paint can digging into my back. lesson learned.

@Jess, I won't be out of town, I'll be there cheering you on!
October 18, 2010 | Unregistered CommenterSarah
Big Fail Night. Couldn't get going on snatches at all. Despite snatching 95 last week, I failed multiple times (at least half-a-dozen attempts) at that weight and couldn't move on. I'm still squatting too wide, and not getting down quickly enough. There's always next week, I suppose.

One take I have on my failure today is that last week I had a sequence of 65x2x2, 75x2x2, 85x2 coming into the 95lb lift. Today, I wanted to move on quickly to more, and knew we were only doing three work sets. So I started at 85, and struggled right there (I was thinking 85, 95, 105). This is still a new lift for me (relatively speaking) and its basic movement of dropping quickly under the bar is still unfamiliar to me. I should have done more warm-up lifts at lower weights before moving on. A pretty amateurish mistake, in retrospect.

Thanks to Margie and Chris for patiently coaching me through my various fails!

Accessory WOD: 6 rounds plus 2 swings with 1 pood KB.

October 18, 2010 | Unregistered CommenterSamir Chopra
Really enjoyed all of class tonight.Warmup:-pre class foam rollin' love-droms, biased gillies, rotator cuff stretch

Snatch warmup complex:-mhdl, mhhp, mhms, mhps, press, pressing snatch balance, snatch balance at 33, 38, 43-really enjoyed this warmup to help me get ready to snatch.

Snatch!-(48x2, 53x2, 58x2) work: 63x2, 68x2x2-then 2x2 Snatch high pulls at 83, 88-then many attempts of 2x2 High hang snatch to OHS at 38.This was my first exposure to the snatch this cycle. Felt ok, but I need loads of work. Those high hang snatchs are nearly impossible. Out of the many that I attempted I think I only got 2.

WOD:-6 rounds even at 1pood, alternating single arm swings, American style for both hands.-fun trying to catch Sarah! nice job!

p.s. thanks to those who emailed me! I'm pretty sure my fam has a place to crash now. Hooray!
October 18, 2010 | Unregistered CommenterJess
So anything over head is a goat for me. I did the snatch today at 95 lb and my stretching has paid off a bit. My mobility is definitely better but still oh so far to go. I still cant squat under the bar with arms extended so I'm basically heaving the weight all the way up and catching it over my head while dropping into a very pathetic quarter squat, knees forward, blah, blah. But it's better!

Acc WOD first two rounds with 1 pood and the rest with 1.5 pood, over head swings and Jesus sit ups, unanchored. 5 rounds + all swings + 1 sit up.
October 18, 2010 | Unregistered CommenterDavid Mak
Snatch:- warmup complex at 33- High-Hang Snatch: (43x2, 53x2, 58x2) 63x2, 63x2, 68-Fail, 68-Fail, 68x1- 2x high pulls at 68, then Margie suggested if I could high pull it, I could snatch it, so I tried and it worked, then 2x more snatch pulls at 73.- handful of high hang to OHS at 33

WOD: 4 rounds + 7L and 7R swings with 1 pood. Doing the crucification sit-ups were a mistake, they slowed me down way too much! I ended up ditching them on the 3rd round. I like one-handed alternating swings a lot, it's fun to try to find a rhythm and you end up focusing more on your timing and the hand-off than how heavy or hard anything is.
October 19, 2010 | Unregistered CommenterBethany
Did this Tuesday morning 6am--hiding out from Linus while we try to wean him. Not fun.

Snatch: 73x2x3. I can go WAY heavier on this if I could only get approximately...I'm gonna say I need to be 10 times more down, more or less. (OK, maybe this horse is dead.) Seriously, though, dropping under the bar. Need to learn to do that. Snatch pulls 2x2 @ 83, high snatch to OHS 2x2 @33. Those were fun.

Acc WOD: 6 rounds plus 14 transfers @ 1 pood.

@ Michele: Because your body's natural cycle is to be awake from noon to midnight, I'd guess. Your energy kicks in mid-afternoon whether you are well-slept or not. Maybe try some melatonin.
October 19, 2010 | Unregistered CommenterCharlotte
Hang Snatch (kilos)62x2x3

Snatch High Pull80x2x2

High Hsng Snatch30x2x2

WOD6 + all swings and 11 Sit Ups
October 19, 2010 | Unregistered CommenterFox
snatch 105ish. shane thanks for the cues and moves for moving underneath faster.

back squat five sets of 3 at 170. fox, thanks for the cues.

press three sets of 5 at 75.
October 19, 2010 | Unregistered CommenterJMD

wu complex @ 33 for a few rounds, then 38(53x2, 63x2, 73x2)

78, 83, 90

90 was UGLY and SLOW for both reps. need to work on more speed.

high pulls @ 100high hang snatch @ 33, 38

AMRAP w/ 1pd and regular sit ups6 rounds even
October 20, 2010 | Unregistered Commenterstephaniep
Hanging Snatch (2/4):Felt a lil off today ... like 65%

Warmup complex:barx2 55 75

Hang snatch:135 140 140

Snatch high pull:170x2x2

High Hang Snatch:75x2x2

AMRAP: (really off!)4 rounds 53lbs green one
October 20, 2010 | Unregistered CommenterJosh M

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