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Hang Power Snatch

After a thorough led review, spend 12 minutes working technique on the Hang Power Snatch. Focus on getting lots of quality reps in at moderate weight that attempting to go heavy

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Snatch e1/6

Partner WOD:
3 Rounds each for time of:
Run 270m
20 Wall Ball Shots 20lb,10' / 14lb,9'
15 Hand Release Push-Ups

Work in teams of 2 with 1 partner working at a time. Alternate rounds until you both have completed 3 rounds.

Post time, Rx and partner to comments.


Great job to all the ladies who competed in the Tough Titsday Powerlifting Meet yesterday!  We had so many new faces and veteral lifters working alongside each other.  We're so proud of everyone who came out and put themselves out there to see how much steel they could move, in front of a huge crowd no less! Thanks to everyone who came out to watch and the folks below for helping make the event a reality

Margie: Event Coordinator and Queen bee
Jeremy: Head Judge and testosterone counter-balance
David and Michele K: Lesser Judges and trend setters
Matt and Ryan: Scoring, special effects and Awesomesauce
Katie M, Melo and Lady Fox: Badass Spotters/Bar Loaders
Malcolm and Asta: Photogs and socially accepted lurkers
If you competed in TTD What did you get out of it?

Reader Comments (26)

Special thanks to the Queen Bee and all the Strong Women yesterday for allowing me to be your mascot. I had a blast lifting with ya'll and today I'm sore as hell to prove it. :)

January 6, 2013 | Unregistered CommenterCorbett

I had so much fun yesterday. It was amazing to watch these ladies lift some heavy weights and to hit some PRs of my own. I loved the comradery and excitement everyone had as each person hit a lift and the support given when someone missed a lift. I personally gained more confidence in my lifts and a much better awareness of where I am strength wise. Looking forward to improving my numbers for future meets. I also got almost 12 hours of sleep last night.

Thanks to Margie, the judges, the spotters, lifters and the spectators for making this such a fun event.

Coaches - what is your recommendation for days off before returning to classes? Definitely taking today off to do some foam rolling and AR. Wasn't sure if I should also take Monday off or just see how I feel in the morning and make a game day decision. Any advice is appreciated.

January 6, 2013 | Unregistered CommenterJanelle

Corbett's costume changes were THE BOMB. I wish I'd signed up! I thought I was going to have to work yesterday and didn't find out I wouldn't have to until 3 PM on Friday. Oh well, it was awesome to see the ladies move mad weight.

Today: snatches at 63#, and Fox's excellent cue of looking forward, not down, helped me keep the bar closer to my body. Now to work on where I put my feet (always, always too wide).

WOD with Sarah in 21:15, wall balls Rx, hand release pushups with red band. I thought I was going to do these strict. Ha, ha, ha.

LFPB: okay, now I'm having Paleo dreams too. Actually what I dreamed was that I cheated with a big piece of chocolate cake, but didn't dock myself the point. I felt so guilty inside and when I woke up I was so relieved to realize I didn't actually do that!

Also, the Paleo diet gets a mention in today's Washington Post crossword puzzle! I'll post the link in another post in case it gets eaten.

January 6, 2013 | Unregistered CommenterStella

Here's the puzzle: http://www.sundaycrosswords.com/ccpuz/MPuz.php

I mean, you know a concept has truly made it when it shows up in a major newspaper's crossword, right?

January 6, 2013 | Unregistered CommenterStella

tough tits yesterday WAS, in fact, the tits. Thank you Margie, Jess, MeLo, Katie, Jeremey, David, Michele, and the scorekeepers and spectators for putting on a really great event. Ladies, you are all TFBAs and I'm so impressed with all of you. PR'ed my squat at 165 (+10) and my bench at 80, and maintained my DL PR at 185. Thanks, coaches, for allowing me to modify some of the workouts in recent weeks so I could prep for this event.

Favorite moment of the day: Jess Bailey's final attempt on the DL, followed by Marian's final attempt (both SO amazing), and the crowd going wild, at which point I think some dust might have flown up into Fox's eye? Can't be sure, but it was incredible, all of it. I love how supportive this community is, and that when someone hits a lift like that, it feels like a victory for everyone in the room.

January 6, 2013 | Unregistered CommenterJJ

Oh yeah, and the personal takeaway message I got from the day: time for me to start working on some speed and/or deficit dead lifts. I know I could have pulled 195. SOON.

January 6, 2013 | Unregistered CommenterJJ

+1 to that.

January 6, 2013 | Unregistered Commentermichele

(WOOPS, I was +1'ing Jenna's first post.)

January 6, 2013 | Unregistered Commentermichele

i am so impressed by all you ladies. was hoping to stop by to do some cheering but had a work conference that ended up taking the whole day. i'll definitely be at the next one -- i'm hopeful that i'll be strong enough by then to sign up!

today's wod destroyed me. in the best possible way but still. destroyed.

January 6, 2013 | Unregistered Commenterariel

It was a pleasure, as always, to be part of the Titsday extravaganza. As I said yesterday, what a great opportunity to be able to come back to Brooklyn and make this thing happen. Big thanks to David for supporting it, and for all of the participants who so enthusiastically showed us all their stuff.

Also, thanks as always to my crack team of judges: David, Michele and Jeremy.
This meet featured an all women spotting team, which completed the vision. Jess, Katie and MeLo kept everyone safe and sound.
Finally, it was great to have Ryan and his buddy Matt running scoring - made everything run smooth and fancy-like.

Great work ladies!

NB: All you lifters BETTER plan to take a few days rest. That kind of total takes more out of you than you might expect, so give yourselves a break please.

January 6, 2013 | Unregistered CommenterMargie

so much fun yesterday, I'm so glad i did TT and didn't puss out.
Thanks to everyone that helped and put it together, Margie, Jeremy, Katie, Fox, Michelle, Melo, DO, anyone else I'm forgetting, seriously it's so great to have support from you guys it means the world especially for a first timer like myself.

Special shout out to LaRosa who was a total mentor to all of us, and helped us out tremendously, it was awesome having her there the entire day and Friday during open gym, going through the commands.

Take away: I want to do strength cycle.


January 6, 2013 | Unregistered CommenterShaye

Make up post for yesterday and today:

LBBS - hips have been a little wonky the last few weeks so I was struggling with depth. Better than last week though

265x5, 285x3, 300x1x3 - none felt super heavy

NFT - didn't really have a ton of time for it - got 3 rounds with the big KB (88lbs?), 45lb weighted chins and 7 reps on the RD


Worked up to 155 on the HPS at which point it started to get a little sloppy. 145 was crisp as were all of the reps before it so overall pretty pleased.

Metcon with Marco - 13:53 Rx'd He was really moving - did my best to keep up.

Congrats to all the lifters from yesterday! That board had some big numbers on it!

January 6, 2013 | Unregistered CommenterDan L

@Shaye Thanks hon! I was really glad to be helpful.

I definitely was a bit bummed to not be lifting aside everyone yesterday, but it was really nice to at least be involved trying to help all the newbies navigate their first meet. Really saw some awesome efforts. I love the light up moment when people realize how strong they really are and how much more they are able to do.

Comp class on the super light! 50% snatch work. worked up to 78#. Accidentally did a set at 83 and that felt yuck on the L hip. The more we do this the better I feel about my jumping position an speed. I think I need to do more snatch balance work, however, to get my shoulders more comfortable with heavy stuff overhead in that position. I need more stability.

WOD: 12 min amrap. 3 rounds 9 hang cleans at 75# DO suggestion. David nailed the weight, felt like I was doing something but able to completely control. Focused on form, felt like I kept it pretty crisp. DU fell apart in the last round or I think I would have gotten a bit further, but it was nice to get some metcon work in after 2+weeks of nothing.

January 6, 2013 | Registered CommenterSarah la Rosa

Great job all you ladies yesterday!...and Dad, you too...

Comp class today:
worked up to the complex of mid hang power snatch and below the knee full squat snatch up to 75kg-165#
Good cues from the group, interesting to see David video tape and then call out the faults. Thanks DO

Then a brutal 12 min amrap:
30 double unders
12 hang power snatch 135
6 thrusters 135
: 5 rounds + 2 hps

January 6, 2013 | Unregistered CommenterMike Mishik

Hang power snatch: 45x3, 95x2x3, 115x2x3. Had a lot of fun with this today.

Partner WOD with Oleg: 15:30.

January 6, 2013 | Registered CommenterDoug Jones

9am with Fox and Arturo. Partnered with Vincent and worked up to 115#. Light weight, but I really appreciate the focus on technique for this lift.

Then, more CRASH-B rowing: 2 x 11min stroke rate pyramid with 3min rest. Pyramid was 3min at 20-22, 2min at 24-26, 1min at 28-30 and then back down. Had lots of trouble maintaining the 24-26 rate. My body wanted to do 23. Hit 3011m for the first piece and 2971m for the second. I realized afterwards this was the same pace as my recent 6k except with a 3min break in the middle. Probably explains why I've felt so depleted all day.

January 6, 2013 | Unregistered CommenterPeter

Thanks Margie, was Super Fun!!!
It was great fun watching and cheering, the ladies were awesome.
Jess B and Mary Ann so strong!

A Big hug to Jeremy, he's the best.

January 6, 2013 | Unregistered Commenternic

Comp Class today.

Worked up to 90 kg (198#) on the high hang power+below the knee hang squat snatch complex. I missed this the first go around during the hang squat snatch, but nailed it the second time. 235 is going to happen very soon.

The 12 min AMRAP WOD was pretty brutal: 4 rounds plus 3 thrusters.

Rest day is in order.

January 6, 2013 | Unregistered CommenterJakeL

The meet yesterday was totally, 100%, crazy awesome. Even though I was frustrated to miss a lift because of missing a command - when I got too eager and jumped the gun before Jeremy even said start on my 3rd bench attempt - overall, it was a fantastic experience. I can't think of a more supportive environment to establish 1RMs and it was inspiring to watch all of the other kickass women from CFSBK move some serious weight.

Thanks a million to the spotter extraordinaires, judges, Excel gurus, and especially Margie for putting together a great event, and to all of our community for being so spirited. Special shoutout to La Rosa for her intel and encouragement for all of us newbies, and to Lady Fox and MeLo for making me push my limits on the last DL.

The second best part of the meet, after seeing some damn happy PR faces, was when my beast of a brother (who isn't a CF'er but has been weightlifting since high school) turned to me and goes, "These chicks are awesome - I have many, many friends who couldn't walk up to that bar and do what they're doing right now."

January 6, 2013 | Unregistered CommenterCourtney

20 Minutes A/R (+1)

Hang Power Snatch + Below The Knee Squat Snatch
worked up to 60kilos

Then I played with some Clusters. The first event on Saturday is a Cluster ladder so I wanted to test the waters. I'm assuming you can't move your feet after you clean it so I was trying to dial in my balance and using my hips to move the bar overhead. Worked up to about 155 or so where I failed.

January 6, 2013 | Registered CommenterDavid Osorio

Thank you to David for holding this event and to Margie, judges, spotters and staff for making it so professional and classy.

Congratulations to everyone who participated for challenging yourselves and for lifting some serious weight -- it was really inspiring.

On a personal level, I truly valued this experience because it enabled me to focus (not always easy) on my ability and potential on these lifts and because it gave me an opportunity to collaborate with fellow lifters on their strategies and get behind their successes and failures -- loved that part.

I am constantly surprised and impressed by the commitment and involvement of our coaches in our progress, and this event was of course no exception. In the last year I have had many moments (like this one) where I've achieved a goal (however small), conquered a fear or overcome an obstacle. Although David uses his jedi tactics to make me think it's been all my idea, effort or ability, I know he's made the difference. Can't thank you guys enough.

January 6, 2013 | Unregistered CommenterLauren B

Well, I got three PR’s, which felt GREAT. But it was more fun to watch my friends and fellow strong ladies compete in their first meet and/or hit their own PR’s. It was such a positive day all around. My favorite moments were seeing McKensey’s progress and confidence under the bar and, of course, Jess’ and Marian’s last deadlifts.

A big THANK YOU to everyone listed above, especially Queen Margie - it was so great to have you back!

Another special thanks to Josh and MeLo, who usually coach when I squat. I’ve basically made them high five me every time I squat for the past few months, and they’ve been really good sports about it and haven't made fun of me (to my face) once. Thanks for all the support, guys.

January 6, 2013 | Unregistered CommenterKMo

To all involved yesterday (coaches, organizers, spotters, judges, excel wizards, spectators, etc.), thanks for creating a really amazing day. What I got out of it was really a sense of what is possible... I never expected to pick up 200# of the ground yesterday, and I kind of still can't believe I did. Pretty sick feeling. I'll return to group class now with clarity on my 1RM's and what kind of numbers I can be shooting for.

What I also got out of yesterday is a crazy amount of love, respect, and admiration for the other strong-a$$ women that participated. Miss Jessica Bailey is a force to be reckoned with... and I think at least some of that power has to come from her heart and soul.

Special thanks to Mr. Fox for his late "DubHubb" shout-outs and to Lady Fox for her last minute whispered encouragement. And to Margie... for making this possible and for making sure I put at least 200lbs on that bar for the last DL.

Yesterday had a great mix of nervous, competitive, supportive, and fun energy buzzing about. Looking forward to getting back under the bar for the next one!

January 6, 2013 | Unregistered CommenterWhit H

Yesterday was magic! All my love to Margie and co for organizing such a great event, can't wait for the next one.

Will that super-snazzy results spreadsheet be released?

January 6, 2013 | Unregistered CommenterBethany E.

WOD out in Garden City. It's Mainsite Sunday.

Lots of mobility time at the start of class to get my +1 in for the day.

Then one hell of a workout:

5 RFT:
10 toes to bar (T2B then K2E in round three on)
10 power snatch, 75 lbs
10 wall balls, 20 lbs to 10ft

Finished in 15:37. Not pleased with the lengths of the breaks I was taking during and in between sets, but the T2B/K2E are feeling so much better each time I get on the bar. Happy to get to snatch today. Was *very* deliberate with these, particularly with the start position. Wall balls are wall balls, but it was testament to the difficulty of the WOD that I had to break up one of the rounds on a movement I feel really strong with.

Paleo challenge has definitely got the New Year's bloat out of me. The no dairy experiment has been tough, but got the family at home to cook a Paleo meal this evening, which they loved! Already nearing the bodyweight threshold at which I told myself I would go no lighter and start adding in some dairy or shakes. We'll see what the next week holds, but am loving the focus on sleep and mobility and meditation. (My session this week told me I have a very cluttered mind!)


Titsday ladies. Wow, wow, wow. It was an absolute honor to be a part of the event and to do my part to make it feel "special." This was my first meet/total I've attended, and the feeling in the room yesterday made me want to not miss another.

The final two lifts (JBail's and Marian's deadlifts) made me smile bigger than I can remember in a while.

I'm going to be thinking about all the courageous lifts the ladies made while I'm under/above the bar this cycle. Nice work to all involved!

(And Bethany, scoresheet should be posted soon!)

January 6, 2013 | Registered CommenterRyan

Front Squat: 45x5, 95x5, 135x5, 165x5, 165x5, 165x5
Bench: 45x5, 75x5, 115x5, 140x5, 140x5, 140x5
Snatch: 95f, 95f, 75, 75, 75
Row: 8x250m/2' @ ~28SPM @ ~56.4 @ ~164 HR

Both the front Squats and bench went as expected starting at lower weights in the progression is always good. Played around with some snatches since I haven't done them regularly in a LONG time, failed at 95# then dropped to 75# which is what i should have started with to begin with. took a break then hit the rower, not as bad as I expected this one to be.

January 6, 2013 | Unregistered CommenterCloyde

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