CrossFit South Brooklyn

Established 2007

Power Snatch

Posted on

3-3-3-3-3
(E2/4) Sets Across

Post loads to comments.
compare to 6.14.10

12 Minute Warm-Up Triplet
1 130m Run
3 Forward Rolls
5 High Box Jumps

Brian
Brian D will be guest coaching today's 5, 6 and 7pm classes

Good luck to all the Strength Intensive athletes starting their 8 week cycle today!

There's still room for our next Foundations Cycle
Days: Tuesdays and Thursdays at 8pm
Dates: 6/29-7/22
Register Here!

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8 Year Old Chinese lifter Clean and Jerks 165lbs
15 Year Old Chinese lifter Clean and Jerks 308lb

Comments

  2. dearest cfsbk,

    thanks for letting me hang out the last couple of days. y’all have a beautiful space and an awesome community. i’m sure i’ll be back around sometime and feel free to look me up if anyone’s ever down in new orleans.

  5. I agree with the spirit of the article, if it’s “don’t load the bar with your ego” (at least not JUST your ego). Still, I think there is a flaw (or several) in the way the author chooses loads to maximize power for a metcon.

    The 50% maximal load 30% maximal velocity, is the loading for the concentric phase of a single rep of a given movement where power is maximized, (Bar speed X weight). In a typical Crossfit met-con, we don’t really measure power that way. We just say “how long did it take to complete this much total work?” You move the barbell quickly and take more rest or move it slowly and take less rest, your time is your total time. Time spent lowering the bar, hunched over panting, puking, or answering the phone counts just as much as time spent moving the bar.

    I think there was a journal article “Fooling around with Fran” where they had Greg Amundsen (spelling) do Fran with varied loadings. Something like 65,95 and 135. He maximized his power output for the full workout at 95lbs. I think this is a much more sensible way to go about scaling these.

    50% of someone’s 1RM might very well maximize their power over a workout, but my feeling is that it would likely be a coincidence.

    I think loading by time domain makes a lot more sense. If you find a certain weight of Grace takes > 20 minutes, scale it down. If it takes < 2 minutes maybe scale it up. In short, I think the best way to maximize power for a given movement is by doing exactly that, trying to maximize power output for that movement. I think loading FOR A METCON by a fixed percentage of one rep max is almost totally arbitrary.

  6. Now, in order to demonstrate that I am going completely insane, I will respond to my own post. (At least this one will be shorter.)

    Once we figure out the relationship between loading and power, do we really even want to consistently choose the loadings that maximize power? Shouldn’t we just vary them to produce a broad and varied stimulus?

    Still, I think it might be fun to do some experiments. (David has a lot of unsuspecting lab rats milling about.)

  7. @Willie at least I am not the only one replying to my own questions. For me the take away was a reminder to scale down and move fast and not do the RX always just because I can in a very technical sense do it.

    Loved the snatch work today with Brian. Kept it fairly light and was pleased to not have any of the head duck. Did all lifts at 100lbs with maybe 6 reps in the final set of 3 rather than 3.

  8. Great class today Brian! I’m excited for next week.

    Warm-up – can’t recall how many rounds we did, but it was lots of fun. The run was a good length for me (i.e. very short) so I could focus on my form and not worry about anything else.

    Snatch work: practice complex at 33lbs, more practice at 53lbs, several sets at 53lbs, several sets at 73lbs. Didn’t get near last weeks 83, kept it lighter to focus on technique. Had some nice snappy moments (amidst a lot of sluggish funky chicken ones.) Have a lot to learn about the bottom position and when and how to pop my hips. phew.

  9. brian – great class! thank you for the all the great cues and tips

    warm up at 33, bunch of reps at 53, 73, 83 and even got a few reps in at 88 and 90 (PR!)

    amazing how that whole hip pop thing really works!

  10. great class with brian d last night. wow! a lot to take in. really looking forward to next week.

    WUthe triplet.droms

    POWER SNATCHlots of drills at 45, 65 and 95not using my legs enough due to tight ass hamstrings…lots of pnf’ing this week.

  13. The 50% maximal load 30% maximal velocity, is the loading for the concentric phase of a single rep of a given movement where power is maximized, (Bar speed X weight). In a typical Crossfit met-con, we don’t really measure power that way. We just say “how long did it take to complete this much total work?” You move the barbell quickly and take more rest or move it slowly and take less rest, your time is your total time. Time spent lowering the bar, hunched over panting, puking, or answering the phone counts just as much as time spent moving the bar.

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