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Rest Day

Here is Todd C with a solid position during the first pull of a recent Snatch. Note the following 5 things:

1. His back is in full extension and his eyes are looking forward. A rigid spine is necessary for safety as well as effective force transfer through his body. The forward gaze helps keep his chest up and makes coming to full extension at the top of the pull more likely.

2. The bar is balanced over his mid-foot, indicating that he is pulling his knees BACK out of the bar's path, not moving the bar forward around his knee. Allowing the barbell to trail forward off the floor is one of the most common errors we see at the gym. When you start your pull, stay compact and think about keeping the barbell over the knot of your shoe laces until you clear your knee.

3. Todd's knees are pushed out, which helps him get into a better start position by facilitating more room for hip flexion. It's common in a snatch to have your knees literally touching your arms in the initial set up. Not doing this causes an impingent of the thigh and lower abdomen which makes setting your back and achieving an effective start position difficult for most and impossible for other. KNEES OUT!

4. If you drew a plumb line down from Todd's shoulders, you'd note that they were forward of the barbell, not directly over or behind it. This is an optimal pulling position which will allow him to generate a lot of force when he begins to quickly extend his back during the second pull. This position is achieved by the hips and shoulders raising at the same rate when the lift is initiated. A common error is to either shoot one's hips up first or prematurely lifting the chest which will decrease your leverage into the rest of the lift.

5. That tight game. 

Recent PRs at CFSBK

At CFSBK, we love to celebrate the gains and accomplishments of our athletes! Below are some recent PRs that people wrote on the board above the wrestling mat, listed in no particular order. Congrats, folks! 

  • Laura Mc.—"DT" in 11:39
  • Coach Jess Fox—"DT" in 9:28, Clean at 185, 
  • Matt Katz—Clean and Jerk at 286, Jerk at 305, "Elizabeth" in 6:53
  • Dan L.—"DT" in 10:50
  • Alex B.—"DT" in 10:05, Handstand for 1:06 minutes, Clean and Jerk at 285
  • Kristie F.—"Nancy" in 15:26
  • Flynn Dog Millionaire—"Nancy" in 13:09
  • Alex—"Annie" in 5:39 and "Nancy" in 13:03
  • Coach MeLo—"DT" in 8:40, "Nancy" in 15:14
  • Serene—Deadlift at 315, Squat at 315
  • Courtney S.—"Annie" in 5:51
  • Zach H.—Muscle up on the rings
  • Asta F.—Back squat at 175, Deadlift at 215, Front squat at 145
  • Coach Whit—Clean at 145, 98 Double Unders
  • Coach McDowell—Clean at 290
  • Lauren B.—Snatch at 99, "Elizabeth" in 13:04
  • Dee—Snatch at 95kg
  • T-Bone—Snatch at 86kg
  • Erica—Squat at 3x5x215
  • Isaac G.—Clean at 197, Deadlift at 375
  • Stella—Deadlift at 280, Squat at 250
  • Coach Fox—"Elizbabeth" in 7:47
  • Coach JB—"Elizabeth" in 7:30
  • Charlie—Deadlift at 315, Squat at 255

QOD: What goals have you achieved in the gym recently?

  • SATURDAY SCHEDULING NOTE: The noon Active Recovery class is canceled, but 11am AR is still on. Come on in and mobilize! 

How Exercise Helps Us Tolerate Pain New York Times
Reebok Jumps on Paleo Bandwagon With Its Own Brand of Bacon The Washington Post
Sleep Hack: Keep Your Feet Outside Your Covers Science of Us
New Nike Running App Tells You What You're Really Running From The Onion

Reader Comments (18)

Saturday’s Programming

Back Squat

Fitness 3 x 5 Linear Progression
Add 5 pounds.

Performance: 85%x1, 90%x1, 92.5%x1, 90%x1, 85%x1

4 Rounds or 15 Minutes:
10 V-Ups
8 Dumbbell Bench Press
6 Chin Ups

Post loads to comments.

August 13, 2014 | Registered CommenterDavid Osorio

6am with McD and Nick.

BSQ 215x5x3
I missed the first 3 exposures so I wasn't entirely sure where to start today. This moved a little bit slower than I would have liked but I'll move up 5# next week.

cash out:
DB bench: 50, 60, 65, 75
weighted chin-ups w/25# - the last couple of reps in sets 3 and 4 were tough.

August 15, 2014 | Registered CommenterElliott


August 15, 2014 | Unregistered CommenterMichael C.


last night 6:30p w/ whit & arturo!
snatch: 53,58,63,68, then got one at 73 from the high hang. need to work on getting to that up-right "i'm a piece of toast in a toaster" position when pulling from the floor.
wod: 8 rounds + 3 db push presses (16kg/20#)

A+ analogy work from both coaches last eve. toasters & tow trucks!

August 15, 2014 | Unregistered Commenterginacatto

Nice Todd!

Congrats everyone! I like this addition to the blog. Monthly maybe?
Coach JB - Elizabeth!! I'm picturing you kipping through all those dips like a hummingbird.

That 99# snatch felt great. When David told me the weight on the bar after the lift it was an emotional moment.. Haha. I'd been afraid to go above 88# for a long time and this felt really smooth yesterday. Have to give credit to oly cycle. I feel completely different approaching this lift.

August 15, 2014 | Unregistered CommenterLauren

i love t-bone happy snatch face forever

August 15, 2014 | Unregistered CommenterCamille

QOD: Two weeks ago I could barely do ONE overhead squat with just the white bar. Last night I did the high hang snatch/power snatch/OHS combo with the addition of 5 lbs technique plates! I met my goal of adding weight and my OHS/snatch technique has definitely improved. The tangible, incremental growth (however small it may be) is so satisfying and addicting! Every class is a new goal met :)

August 15, 2014 | Unregistered CommenterAllie B.


So much so, that I might go for Coach Jeremy's taco-eating record today.

August 15, 2014 | Unregistered CommenterChris Yun

@Allie B. - That is so awesome!

August 15, 2014 | Unregistered CommenterLauren

yayy congrats allie b!!!!!! congrats on everyone's PRs!!

I PR'd my power cleans two fridays ago and c&js last friday at open gyms ^__^

August 15, 2014 | Unregistered CommenterCamille

Congrats on all the PRs friends! Good stuff.

Back in MD for a few days. Dropped in at my old gym to say hello! Got to mess around with some Atlas stones today so that was fun

HBBS: 10-7-5-3-1-1-1
135#-145#-155#-165#-175#-185#-195# respectively
Had a little more gas in the tank...Felt like I twas close to my 1RM but decided like that was a good place to stop

WOD: 20:23
2 rounds:
200M OH walk w/ 25# plate
20 T2B - STRICT.
100M walk w/ 63# atlas stone
20 push-ups
50M keg carry 85#

August 15, 2014 | Unregistered CommenterK HarpZ

Sore in unusual spots from the sandbag carry. Love the odd objects

Just in case anyone didn't see it on the blog but is reading the comments. There is only an 11am AR tomorrow, no noon. Fox will be covering while I go Stand up Paddle Boarding with the gym field trip!

August 15, 2014 | Registered CommenterDavid Osorio

Out of context blog quotes:

"Happy snatch face"
"Sore in unusual spots"

Yes. I know. I'm 12.

Came in today to work on my snatch. *snort* 78# on the fitness complex, although I inexplicably lost my balance and bailed the OHS without standing it fully up so I guess I really only got to 73. McDowell showed me exactly how vertical I need to be in the high hang position, which felt really weird to me. It seems like every time I'm getting close to understanding Oly lifts, I have to start all over again!

I seized on the opportunity to practice muscle-up transitions afterward. The heels of my hands are still mad at me. Clearly it has been too long since I practiced false grip.

Next week I'm going to switch to squatting on Fridays, so that in strength cycle I can do heavy Mondays and recovery Wednesdays, then heavy singles on Fridays in group class. Looking forward to squatting 3x/week again, although I have anxiety about getting all my warmups and work sets in in 15 minutes! Strength cycle will do that to you :P

August 15, 2014 | Unregistered CommenterStella

HBBS 195x3x5. Continue to work on my kipping pull-ups - can't string them together yet but I am able to kip up and hold at the top. Going on vacation now - good luck to all of the subway series competitors!

August 15, 2014 | Unregistered CommenterJay

OG work:

HBBS 145x1, 155x1, 160x1, 155x1, 145x1, 135x3 (for fun)
Bench 95x3x5

Quick WOD to safeguard my shoulder, which is hurting again. :/
2 Rounds of 60 sec, on, 30 sec rest:
Jumping squats with 33# bar
Box jumps, bounding/20'
KB swings 20kg American

August 15, 2014 | Unregistered CommenterKate R

Also, loved working more with JB tonight! She's such a great coach!

August 15, 2014 | Unregistered CommenterKate R


Snatch :Heavy single, then 80% of that 1x4

Clean and Jerk: Heavy single, 80%x1x4

HBBS, Heavy single
450 PR

3 Rds NFT
15 dips
10 strict chinups
10 ab wheel rollouts

August 15, 2014 | Unregistered CommenterJakeL

I guess now everyone has seen my snatch face. /(^O^)\


40x3 50x2 60x1 70x1 75x1 80x1 85xM,M,M 70x1 75x1 80x1 85x1 87xM,M

Getting my groove back a bit. Must be the tight game.

Clean and jerk
70 80 90 95 100 105xM,M,M

Was getting under al these 105's easy, but they were stapling me to the floor.

Tempo front squat 3/2/x/1
135x3 195x3x5

August 15, 2014 | Unregistered CommenterTodd

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