Tag Archives: power snatch

Catching up on yesterday

I’m happy to say I *did* get a workout in yesterday and the rest of the day just kind of slipped away from me after that… so here we are today playing catch up.

So I headed in with Ev for the 8:30 class with Coach Drea and we were joined by KB, Melissa, and Logan. It was a fun group, as always!

scaling-wodWe started with the same warm-up as we did on Monday, but I was much more careful not to go overboard this time. I think that was one of the reasons my right shoulder was so ticked off at the end of Monday’s workout – so I scaled a bit.

  • 200m run became a 250m row
  • 15 GHD sit-ups became 15 abmat sit-ups
  • 10 strict pull-ups became about 6 strict pull-ups
  • 10 strict ring dips became about 6 strict ring dips
  • 10 reverse lunges with overhead reach (Samson reach) I think I actually did 10
  • 10 PVC passthroughs
  • 10 PVC overhead squats
  • 10 band pull-aparts became about 8

From there we dove quickly into the movements, doing skill work with an unloaded bar for power snatches, snatch balance, and full squat snatches. And then it was time to load up to the bar to our first working weight!

  • snatch5Power Snatch
    • 65# x3 (Warm-up)
    • 75# x3
    • 95# x3
    • 105# x3
    • 115# x3
    • 125# x3 (UGLY)
  • Snatch Balance
    • 65# x2
    • 75# x2
    • 95# x2
    • 105# x2
    • 115# x2
  • Squat Snatches
    • 95# x1 – this one was UGH with a frog hop at the bottom
    • 95# x1 – better
    • 115# – FAIL
    • 115# x1
    • 115# x1

So how did these numbers compare to my old PRs? HA!

  • Snatch – 145# back in August 2015 – not quite
  • Hang Power Snatch – did three at 115# on Monday, so 125# power snatches was pretty good
  • Snatch balance – 95# x3 back in October 2017 – definitely bettered this one
  • Squat Snatch – 145# back in August 2015 (didn’t even get close to this one)

Not awful really. Better in some places and worse in others. About par. ๐Ÿ™‚

It was a fun morning, so who am I to complain.

Today though – it’s definitely a rest day. I’m still feeling all those heavy wall balls from Tuesday! Geez!



First WOD of 2018!

After a couple of days of R&R to end one year and begin the next, it was time to get back into the gym to get things back in motion. And, thanks to a few more days of winter break, the whole family was able to get into the box for a workout. We weren’t alone either — was a full house.

Coach Drea had the four Fitz’s, plus Matt & Abigail, Maria, Brent, Carrie, and Kierstie. I don’t think I’ve worked out with Kierstie since maybe last year’s Open, so it was good to see her at a later class, plus see all the other faces today. (The odds of me getting to a 5am class are slim and none. ๐Ÿ™‚ )

rogue-black-med-ball-web6_1We started with a new warm-up from Coach Nicole. Apparently we’re going to do a lot of medicine ball work during the warm-up this week.

  • med ball deadlift x10
  • med ball deadlift + shrug x10
  • med ball front squat x10
  • med ball shrug/pull-under (a clean without starting from the floor) x10
  • med ball cleans
  • then…
  • couch stretch, 45 seconds each side
  • 10 figure 4 single leg squats (5 each side)
  • 10 active/passive pulls on the pull-up bar
  • 10 kip swings
  • 10 “scoop and dump” backwards passes (with a weight or without)
  • 10 weighted PVC passthrus

With all that under our belts, it was time to talk about bar muscle-up progressions… I’ve done them on the lower bar, with a jumping variety, but today we did some skill work where we were between a bench and a box, with a banded PVC pipe, trying to thrust our hips and pull down with the pipe all at the same time.

We also did some snatch progressions, first with an empty barbell and then adding some weight. Apparently we were supposed to shoot for 12 unbroken power snatches each round of the workout, so I have to say I fell on the lighter side today with 75# instead of 95#. And I’m glad I did.

181snatchThe workout was:

  • 3 rounds for time
  • run 400m
  • power snatch x12, 95/65# (performance), 65/45# (fitness)
  • 3 bar muscle-ups (performance), or 6 ring rows & 6 push-ups (fitness)

My scaled workout looked like:

  • 3 rounds
  • run/walk 400m
  • 12x power snatches @ 75#
  • 3 bar muscle-up progressions on a low bar
My bar muscle-ups looked nothing like this. ๐Ÿ™‚

So how’d it go? Well…

  • ran 400m
  • 12 unbroken power snatches @75#
  • 3 attempts at bar muscle-ups
  • ran 300m/walked 100m
  • two sets of 6 and 6 power snatches
  • 3 attempts
  • ran 200m/walked 200m
  • 12 unbroken power snatches
  • 3 attempts
  • Time– 14:31

The “low bar” was maybe 3-6″ higher than I’ve attempted those before. And I couldn’t quite get myself over them. Solid contact with the bar, but no push over today. But good attempts nonetheless.

I’ll take it. I was moving the whole time.

Great work 8:30 class! Lots of smiling faces! Happy 2018! Have a great day!

Snatching the Power

A few weeks ago I worked on squat snatches with Coach Darcy. Today was power snatches with Coach Bill. Can I just say that I’m kind of over Olympic snatches for a bit? ๐Ÿ™‚

Made it in for an 8:30 class with Coach Bill and we had a fun group of folks — Brent, Melissa, Darcy, Ev, and myself. And Coach Nicole was warming up over in a corner for a good chunk of the class as well.

1vges2Can I just say that it’s very hard to not have a good time in one of Bill’s classes? He keeps things moving, knows how to motivate, and has fun — as a result you don’t have much choice but to do the same. ๐Ÿ™‚

We started with what we’re now referring to as “Coach Nicole’s warm-up” which includes a good amount of hamstring, hip, and back stretching. And we added some shoulder mobility to it in the form of an array of PVC pass-thrus in various positions — including lying with your chest on the floor and rotating the pipe backward and doing them while at the bottom of a squat.

Then the “fun” really began. It started well enough. Empty barbell. Shrugs, high pulls, muscle snatches, power snatches. And then we began adding weight.

Again, I was good for a bit. But I am definitely having some issues with this movement. Not sure if I’m just not grokking various parts of the whole, but it’s become another one of my goats. (Full list of goats at present — double-unders, freestanding handstands, snatches, general mobility, general metabolic conditioning. I’m sure there are others.)

20170907_093300It began innocently enough. I warmed up with:

  • 45#
  • 65#
  • 75#
  • 85#

And then we got into the workout… 10 rounds of 1 rep each, increasing weight for a hanging power snatch.

  • 95# (1)
  • 105# (2)
  • 115# (failed on 3) (4)
  • 125# (ugly 5)
  • 115# (6)
  • 120# (7)
  • 125# (ugly 8)
  • 125# (ugly 9)
  • 125# (ugly 10)

We’re supposed to count the total weight, so: 1050#

Let’s look at some older numbers for a second.

  • July 2017 apparently I did a 130# hanging power snatch
  • July 2015 apparently I did a 135# squat snatch

So 125# four times today, ugly as they were, is in line with that I suppose.ย But I really don’t feel like I accomplished much. I felt like I accomplished more with the skill work I did with Darcy back on 22-AUG.

I feel like I would have done better just focusing on form and speed at 95# (or even lighter) and not tried to go heavy.

Some of that may be due to the fact that my right shoulder has been out of whack for a bit. I may have slept funny on it last night, but ultimately I’ve not been doing enough to help with strengthening it at home.

I know I am a strong guy. Sometimes that works against me because I tend to muscle things up rather than focusing on skills and quality of movement. Today I’m going to pay for that a bit as I go put some ice on my shoulder.


Anyway… Great work 8:30 class — it was fun! We’ll see what tomorrow brings us in the form of a hero WOD and how I’m feeling in the morning.

Lurong 2017 Workout #1 Redux

We’ll talk about the nutrition side of the Lurong Summertime Challenge 2017 another day, but today we retested on the 1st workout of this challenge. (We did this back on May 15…)

I headed in with the girls to the 8:30 class with Coach Drea today and we had a great set of folks join us — Nick & Lisa, Todd & Melissa, Connie, and Sarah.

Overhead-squat-1We started with about 10 minutes of mobility on upper body and anything else that needed work with a foam roller and lacrosse ball, then did a three round warm-up:

  • 100m row* or run/30 seconds on Assault bike
  • 8 overhead squats (with empty barbell or PVC – I used PVC)
  • 8 push-ups
  • 8 hollow body rocks

And then we did a lot of skill work with snatches and an empty barbell before grabbing a box, adding weight, and trying 3 reps each of:

  • power snatch
  • box jump
  • overhead squat
  • box jump

After trying the power snatch at 95#, I decided I’d drop the weight. So I went to 75#, which is what I thought Level 2 was. Apparently even THAT was overachieving for this workout. L2 was apparently 65#. Oops.

box-jump-failSo I did L2, but 75#/20″. Both girls scaled the weight but did 20″ box jumps.

  • 5 Minute AMRAP of:
    • 10 Power Snatches
    • 10 Box Jumps
  • Rest for 2 Minutes
  • 5 Minute AMRAP of:
    • 10 Overhead Squats
    • 10 Box Jumps
  • Rx 95/65# & 24/20″, L2 65/45# & 20/16″, L1 45/35# & 16/12″

Last time I made it through 96 reps with a 95# bar and 20″ step-ups (into but not through the 3rd round on either movement). This time (with less weight), I made it through 3 full rounds of each:

  • Three rounds flat of the Power Snatches & Box Jumps/Step-ups (60 reps)
  • Three rounds plus 4 more OHS of OHS and Step-ups (64 reps)
  • Total: 124 reps (28 reps more than last time!)

1kiekqFunny enough, looking back — that’s what Ev got the first time she did this workout with 55#. So I feel better. ๐Ÿ™‚

The girls each got through two rounds of each movements, plus:

  • Slight adjustment – apparently had the girls’ scores reversed
  • AJ: 46 + 53 = 99 reps total (front squats instead of OHS)
  • Mickey: 45 + 47 = 92 reps total

So they did great. Everybody did. Great work!

On to the rest of the day…

The Challenge of Full Extension

Today I made it to the box for workout #3 for the week. It’s a good routine. 2 days on, 1 day off, 1 day on, 1 day off, 1 team workout, 1 day off… And maybe next week our friendly chiropractor Caleb will put me back together so my right arm doesn’t go to sleep, my knees and hips track correctly, and so on…

But back to today…

Though my wife made it in for an 8:30 workout with Coach Bill, I had to skip this morning due to a meeting and some work I needed to get done. So I fit in a noon workout with Coach Drea. There were three of us – myself, Samantha (and little Lilly), and Vicki.


We started with a bit of mobility. Foam roller to the lats, quads, and back. Then we did a little mini workout to warm up… 3 rounds of:

  • 5 push-ups
  • 7 sit-ups
  • 9 good mornings with a PVC pipe
  • 11 air squats

Then the real fun began. We went through the movement standards for the thruster and the power snatch using an empty barbell, then started warming up to our working weight.


The workout was for time… 3 rounds of:

  • 7 thrusters (165/110# Rx, 135/95# Level II, 75/55# Level I)
  • 15 muscle-ups Rx / 10 muscle-ups Level II / 15 muscle-up transitions Level I
  • 10 power snatches (same weights as thrusters)

We were supposed to get done in 15 minutes. I jokingly suggested my time would be closer to 30. ๐Ÿ™‚

1f6iacI was going to do 135#, started with 115#, and dropped to 95# pretty quickly. And I did muscle-up transitions on the rings.ย Took me 20:24 to get through the whole thing. I was somewhere between Level I and Level II and it kicked my butt.

Even now, my right arm is asleep from the shoulder. My left hand grip was dying by inches as it always does. And my brain wouldn’t get out of the way.

Here’s the fun part about thrusters for me. It’s a full-extension kind of exercise. You go from the bottom of a front squat to a locked out overhead position. It’s the same as a burpee, going from flat on the floor to a jumping, arms overhead position.

For the burpee,ย I’ve developed a modified position that saves me from that full extension. I still stand all the way up and jump at the top, fully extending my hips, but I’m not putting my hands over my head. That saves me from this weird full extension issue I’m having and I can do 7-10 burpees in 30 seconds pretty regularly.

Contrast that with the thruster. You are essentially (as I pointed out) going from a standing, front rack position with a loaded barbell. You move straight down into a front squat, then explode up from the bottom and thrust your arms overhead like you’re doing a push press.

There’s no way to short change this movement. It is what it is and it’s a mainstay of CrossFit.

And for some reason when I go through multiple thrusters, I get completely fried. Not sure if it’s my shoulders not tracking right (left shoulder is too far forward, right shoulder can go straight up) or my hips still giving me grief or my knees. Or just the full extension from bottom to top…

But whatever it is, I have issues these days doing too many thrusters – especially when it’s mixed in with other movements.

Someday maybe I’ll figure out what’s causing my body not to track right. But that day is not today…ย Meanwhile, tomorrow is…


Great work today folks! It was a tough one! Have a great rest of your day!

A Bit of a Burner Today

Yesterday was “too many front squats,” so what would today bring?

Answer: Three rounds of fun.

cfa08db50f4a04cdfa79d30579036a4cMade it in for an 8:30am class with Sarah, Brent, Justin, and Jenny. Coach Drea got us all moving into some mobility work pretty quickly…

We did some T-spine mobility (foam roller in the upper back/shoulder blades with a wide overhead grip on an unloaded barbell on the floor), then did a series of banded hip stretches on the rig. And from there we did a little three round warm-up…

  • 100m run
  • 10 toes-to-bar, lying on the ground and touching the rig with our feet over our head
  • 10 power snatches with a PVC pipe
  • 10 PVC pipe passthroughs
  • 5 inchworms with a push-up

I have to say I was pretty warm after that. ๐Ÿ™‚

We did a little more snatch work with an empty barbell — shrugs, high pulls, and full snatches from a variety of positions — before adding some weight to get to our working weight for the WOD.

Now, my left hand grip was already testy just doing the snatch warm-up with an empty bar – so Drea and I discussed keeping the weight pretty light the three choices were #155, #135, and #95. I put #75 on the bar and called it good. We figured I could shift to push press or push jerk if that got bad.


The workout was 3 rounds for time:

  • 10 strict knees-to-elbows (or strict knee raises)
  • 10ย power snatches (155/105#, 135/95#, 95/65#)
  • 10 strict knees-to-elbows (or strict knee raises)
  • 10 burpees

She wanted us to shoot for 12 minutes. Some people in earlier classes got done in under 10, but nobody has done it at Rx weights yet.

72504741I managed to get it all done in 12:50. And I’ll take that. Even scaled like it was, it was a challenge. First round was done in about 3 minutes. Second in about 4. And took about 5 for the last one.

But I got through it, kept moving, and was gassed at the end. I think I did ok. ๐Ÿ™‚

Everybody else kicked butt as well and I’m sure the 9:30 class will fly through it.

Thanks for the encouragement Drea (and Lyle, Danielle, and Jenny!) – every little bit helped. ๐Ÿ™‚

Have a great day folks!


Well, I can’t sleep so I might as well write this up. (We’ll talk about my insomnia at the end, I promise.)

Last night along with a good chunk of the CrossFit community, I watched the 16.3 announcement. And I only swore a little. Bar Muscle Ups? Riiiight.

10ple7What’s the workout? A 7 minute AMRAP:

  • 10 power snatches (75/55#)
  • 3 bar muscle-ups

I have attempted the bar muscle-up halfheartedly a few times, but it hasn’t been in the cards. I’m just getting to the point where chest-to-bar may be an option though, so the scaled workout might be a bit more in my wheel house.

  • 10 power snatches (45/35#)
  • 5 jumping chest-to-bar pull-ups

That was more in the realm of possibility anyway.

I didn’t get to go watch the rest of the box do their thing, but it looks like (based on what I heard and saw as far as posted video) that quite a few people managed to get bar muscle-ups for the first time – so that was exciting. We were late due to soccer practice, but made it in eventually and saw a few folks work through it.

When I jumped in, I ended up going with my wife and daughter along with one or two other folks. I did not warm up except for trying a few jumping c2b’s to see if they were even possible. Apparently they were. And the bar at 75# felt ok, so we had a plan… Start with the 10 Rx power snatches and then do the rest of the workout scaled.

How’d it go?

I managed the 75# snatches pretty easily. Banged them out and hopped to the rig. And the first set of 5 jumping C2B’s went slow, but steady. Got through them and started again.

Ultimately I got through 3 full rounds and 10 more snatches. I attempted more C2B but had no pull by that point – my forearms were rocks and I lost the ability to pull the bar to my chest. I never dropped the weight on the bar – stuck with 75# – and even to the end those felt ok.

My first two sets of snatches were unbroken and the last two I did 5 and 5, which worked fine. I just wish I’d been able to do a few more chest to bars.

Everybody did an amazing job, though I feel for my wife who struggles with all pull-up movements. Tonight she did the snatches fine but spent the rest of the time attempting to get even a single jumping C2B and couldn’t quite get there. Somehow we have to get her over that hump.

The Conundrum


Here’s my conundrum.

I have two scores. I have a Rx score of 10 reps. And I have a Scaled score of 55 reps (three full rounds – 45 reps – plus ten more snatches = 55).

As far as the Open itself, I’d get more mileage out of an Rx score. But I didn’t do it Rx, so my conscience is telling me I should just put in the scaled score.

I’m not in this thing to *win* the Open. Obviously. I’m just a guy trying to get through each workout to the best of my ability and actually FINISH this year.

So to that end, I’m probably going to enter a scaled score. Ultimately it’s not going to matter to anybody but me, so I need to appease my conscience.

The Insomnia

It’s 3:30am. The madness began after 1am and I went to bed about 10:30. My brain started playing the usual tricks about the ceiling fan…

  • it was going to fall
  • I had to turn it off
  • I had to save the dog and my wife so if it falls they wouldn’t get hurt

It’s ludicrous what my brain throws up. I don’t know why it does it. I avoided caffeine. I avoided alcohol. I drank water. I tried to be a good kid.

But no, the brain doesn’t want me to sleep. A little after 1:30 I came downstairs and played a computer game for a while and now I’m writing this up. It’s maddening.

Not sure why, but at this point I am just looking for a rubber mallet to beat myself over the head with, Wile E Coyote style.

Hopefully you are all getting some sleep for me and I can siphon some energy before I start on the coffee IV in a few hours.