Tag Archives: squat snatch

Bribed by Chocolate Chip Cookies

My plan for the week included two rest days: Wednesday, which happened, and today. AJ bribed me with the promise of gluten-free chocolate chip cookies if I took her to work out this morning. I accepted the bribe. Thus, no rest day. 🙂

We made it in for a 9:30 class with Coach Larry. Apparently nobody went to the 8:30 class, so he had some quiet time to himself in which he did the day’s workout. But at 9:30 we had a few folks – Brad and his son, Nick & Lisa, Lara, and the two of us.

spider-man-lungesStarted with a slightly different warm-up today:

  • 400m jog (or bike or row)
  • then two rounds of:
    • :30 squat hold
    • 10 PVC passthroughs
    • 10 jumping squats
    • 10 Spider-man crawls
    • 10 scap push-ups

From there it was a solid refresher on movements for snatches and squat snatches with a PVC pipe and then an empty barbell before moving on to a simple strength day:

  • 7×1 Squat Snatch

After all the other more complex WODs this week, it was a welcome change to have a simpler strength day in the mix. My one rep squat snatch PR from May was 115# and before that it was 135# back in 2015. Squats and overhead movements are not my cup of tea, though they’ve improved marginally over the years.

20180727_103729So here’s how today went:

  • 65# x3 (warm-up)
  • 75# x3 (warm-up)
  • 85# x3 (warm-up)
  • 95# x1 (awkward)
  • 95# x1 (little better)
  • 105# x1 (awkward)
  • 105# x1 (little better)
  • 115# x1 (no squat beneath)
  • 115# x1 (better)
  • 125# x1 (my “diddly squat” was mostly a power snatch)

20180727_103832Meanwhile, AJ managed to kick butt –

  • 35# x1
  • 45# x1
  • 50# x1
  • 55# x1
  • 60# x1
  • 70# x1

Yes, at age 13 she’s lifting a ton already and enjoying it.

Am I glad I got to go in today? Sure! But now I’m a little worried about team WOD tomorrow and what they may throw at us. 🙂

Thanks Larry and great work 9:30 class!

Now we’ll hope this mix of gluten-free chocolate chip cookies doesn’t taste too bad. 🙂


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. 🙂

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!


Rough Monday, but Surviving!

Some days are tougher than others. The body doesn’t want to move. The brain won’t wake-up. Whatever the reason, Mondays are usually days to kick off the rust and get back into gear. Today was no different.

garfield-mondayMade it in for an 8:30 workout with Coach Drea today and there were a few of us – Jed, Dave, Abigail, and Matt. We tackled an intriguing array of movements for the warm-up, including a weird cross-body set of movements with a dumbbell or kettlebell that involved a lot of twisting and single arm movements.

Something tells me that the difficulties some of us had (*me* cough cough) doing partner Russian twists with a medicine ball on Saturday may have something to do with it. Twisting and turning in different ways was more than a challenge – it turned out to be downright painful going one way (right to left across my front) vs. not as awful the other (left to right), though I was passing the med ball over my right shoulder to Jonathan, rather than around my right side.

Anyway… warm-up aside (we were all groaning pretty good by the end), we then started warming up with some PVC squat cleans and clean & jerks, talking about the workout.

  • 12-minute AMRAP
  • Performance:
    • 115/75-lb. squat snatch, 1 rep
    • 115/75-lb. clean and jerks, 3 reps
    • 30 double-unders
  • Fitness:
    • 75/55-lb. hang snatch, 1 rep
    • 75/55-lb. clean and jerks, 3 reps
    • 50 single-unders

Warming up with 75# felt ok. I tried for 95# and my squat snatch was… um… underwhelming. I think my shoulders are still fried from last week. So I stayed at 75#.

1th9hbAnd, even funnier today, Drea asked me to do 30 seconds of double under practice. Normally I would say sure, but I couldn’t even string more than 10 single-unders together for some reason until about round 4 today. It was weird.

So I stayed with Fitness level, but stuck with squat snatches instead of hanging snatches. I aimed for 5-6 rounds (Drea said to shoot for 8), and managed 6 full rounds plus 4 — I picked up my rope just as time went out.

Squat anything with an overhead bar — like overhead squats or snatches — is always a challenge. That should have been easier than it was, but I’m happy with the results. I kept moving, despite fumbling through single-unders and taking my time on the lifts.

Great work 8:30 class!

Squat, You Must

There are days when you see a movement in the workout and wonder if you should really go or not. And those are the days you should definitely go. Forward movement has helped with so many aspects of my life, I’m just thankful to keep moving.

Someday-2-1024x896Today is my first day back to work since December 15th as well, so I’m dragging a bit and needed the endorphin boost to kick myself into gear. 🙂

Headed in today with Ev for an 8:30 class with Coach Bill and we were joined by Jordan and Logan, so a nice small group to keep things moving. We started with the same medicine ball warm-up we’ve been doing, then moved to the rig for the rest of it.

Then the real fun began. First with PVC pipes, then unloaded barbells… Snatch practice. Breaking things down into the start, the shrug, the high pull, and the pull under… tough for me with a PVC pipe, but this is definitely not one of my stronger movements. We even did some overhead squats.

Once the skill refresher was over, we did a little 7 minute EMOM:

  • 2 snatches, EMOM
  • 65# – 65# – 65# – 75# – 75# – 75# – 75#

Yeah, my 1RM is 135# set back in 2015… I’m not good at this yet, though I feel like I can power snatch more than I can squat snatch. It’s a squat thing. If I could figure out how to get under the dang thing…

squat-you-must-t-shirtFrom there, it was time to start the workout.

  • 7×1, squat snatch

Last week we did some snatches… And most of mine turned out to be power vs. squat. A few squats, but mix and match. Today wasn’t far off from where I was last week.

  • 75# (fail)
  • 75#
  • 95# x1 (ugly)
  • 95# x1 (a little better)
  • 115# x1 (ugly, but ok)
  • 125# fail (power snatched, but couldn’t get under to squat)
  • 125# fail (same)
  • 115# (worked fine, but didn’t want to end on a fail)

So honestly this was about the same as the 5×1 last week. My left leg kept shooting way out when I was trying to get under the bar, largely because my hamstring is still ticked from the air squat/walking lunge/good morning workout last week I think.

That’s ok though. I did what I could, lifted some weights, and ended about where I was last week. I’ll take it.

When I was done, Ev worked on her pull-ups, so I decided I’d try and get a few more chest to bars in. I did a set of 4 and hit 3 of the 4, then brushed the last one on my shirt. I’ll take that too.

Good work 8:30! Thanks Bill!

Weaker Strength Day

Some days are better than others. That’s a fact. And in the gym, I’ve had to do my best to listen to my body more often. Today, it was telling me to go lighter because everything felt heavy and my form wasn’t great. 🙂

0d955d5350d9ac0bb7be7f04b8e20fd4We had the whole Fitzy family in this morning, along with one of Mickey’s friends, Shannon, plus Connie, Bri, Larry, and Melissa. Coach Drea had a full house for the 8:30 class. We all worked our way through the warm-up of the week and then began tackling some Olympic snatch mechanics.

Starting with an empty barbell, we worked through quite a few different elements before we even added any weight to the bar. And that was definitely a good thing. After doing 150 kettlebell swings last night (plus 150 sit-ups), my hamstrings were a little sore and my lower back was also starting to say hello before long.

Eventually we started adding weight to the bar. The workout was 5×1 for snatches and then we did 5×1 for (squat) clean & jerks.

snatch5I warmed up to 95# and then added 20# more pounds for the first round… I was all over the place:

  • 95# (warm-up)
  • 115# (warm-up)
  • 115# (first round)
  • 105# (second round)
  • 105# (third round)
  • 115# (fourth round)
  • 125# (fifth round)

This wasn’t awful, considering my old 1RM is STILL 135# after nearly 2.5 years. Was it pretty? Um, no — especially since only about half of these were actually squat snatches. Most of them were pretty upright power snatches, but it was what my body was allowing today.

jerk-clipart-olympic-weightlifting-clean-jerk-hiThen we worked on clean & jerks. They were supposed to be squat cleans, but again I ended up with a mix of squat and power cleans.

  • 95# (warm-up)
  • 115# (warm-up)
  • 135#
  • 135#
  • 155#
  • 155#
  • 165#

Even with the mix of squat and power cleans, this was way under what I was shooting for. Was kind of hoping for 185# since I set my old 1RM at 205# back in November. But hey, listening to the body was good and we’ll have an opportunity to work more on this in the coming weeks.

So good work everybody! And I hope the 9:30 class had fun too!

Getting Shredded on Bar Muscle-ups

Last week we did bar muscle-ups. This week we did squat snatches. Why not combine the two? (We’ll get to the “shredded” part in a while, don’t worry.)

Lucky for me, I was able to go work out with my wife today during an 8:30 class at CrossFit Continuum. We had the always entertaining Coach Bill, plus a normal cast of characters which made it a fun day: Caleb, Melissa, Carrie, Jenny, and another nice gal whose name I didn’t quite catch. I even commented to Caleb today how I thought it was so horrible that we never had a good time when we came to crossfit. HA!

running-failWe started out with a discussion of how nobody showed up to do yesterday’s “Run-Swim-Run” workout except Melissa. And the rest of us looked at one another as if to say “yes, we couldn’t embrace the craziness of running essentially a 5k and achieving calories on the assault bike (in place of the swim).” Then we all congratulated Melissa on finishing the damn thing. 🙂

From there we got to run… with a medball! Um. Yay? Once back inside we went through a “barbell complex” while using a PVC pipe and then grabbed an empty barbell to warm up our squat snatches. I did not add a ton of weight to the bar today. In fact, I only went a little heavier than I did on Tuesday with squat snatches.

And, like I did last week, I grabbed the little “kiddie” bar and set it up so I could do muscle-up transitions from the floor.

crossfit-games-2017-Individual-events-thursdayWhy were we doing these things? Because we were about to take on Amanda .45, which was one of the workouts done at the 2017 CrossFit Games.

  • 13-11-9-7-5 reps for time of:
    • Muscle-ups
    • Squat snatches
  • Rx: 135/95# barbell
  • Level II: 115/75# barbell
  • Level I: 55/35# barbell, low ring muscle-up transitions and hanging squat snatches

I did a mix of Level II and Level I:

  • Bar muscle-up transitions on the “kiddie” bar until I tore and added ring muscle-up transitions
  • 55# barbell for a mix of squat snatches and a few hanging power snatches

And I finished in 22:36. It definitely was not pretty. But I felt like I should shift to a lower weight and continue the work I started with Coach Darcy on Tuesday with squat snatches — and that paid off. My form felt much better today and even Bill commented on it. When I got the shrug into the mix, everything flowed nicely. When I looked at the floor instead of keeping a neutral gaze, things got wonky and the next rep I corrected and looked up. So he didn’t get on me too much.

snatch5Still fighting with my feet kicking out, but overall I was pretty happy with my squat snatches — there were only a handful I did as power snatches and then squatted beneath them. A few “hitches” in my left hip made things interesting until it warmed up enough that I was able to play through it a bit. Ended up doing sets of 3-5 for the most part.

The bar muscle-ups were a bit more challenging. I really wanted to move the bar up but kept smacking myself in the chest, not pulling the bar to my belly button. So I ended up moving it down a notch for the first set of 13 and then again when I got to the set of 9 because I couldn’t pull again. I’m going to have more than a few bruises from this one. I did manage to get a good number of attempts in, even if some were uglier than others, and ended up on top of the bar more than half the time.

But the best part was that I tore — two places on my left hand and one on the right. So when that happened, I did more on the rings. I still tried to get a few bar muscle-ups in each round, but it certainly didn’t do me any favors after I tore.

That’s not quite the “getting shredded” that I think we were going for. 🙂

Been a while since I tore– ouch!

So other than the tearing of skin part, I feel like I did ok today.

And Ev finished with jumping pull-ups and 55# squat snatches in about 16 minutes, so she did just fine as well.

Thanks for a fun class this morning Bill — and great work everybody! Hopefully we’ll see folks on Saturday at Team WOD!

Today was Kinda Snatchy

Walking into the 9:30 class today, I wasn’t expecting to get very heavy in my lifts. I like Olympic Snatches but Squat Snatches are not one of my faves. And with a 1RM of 135# or 145# I didn’t think I was going to get very far. I was very correct in that assumption but today was definitely interesting.

270134My wife went in this morning for the 6am class with Drea and had a good time getting razzed by a few folks. I think she was happy just to get back to the box. She’s been working a ton and I know she misses working out.

And I had a meeting at 8, so I wasn’t able to get into the 8:30 class, but I figured I could swing the 9:30, so I did. (It’s only Tuesday and I’m already ready for Friday — geez.)

It was Ashley, me, and Coach Darcy at 9:30. Apparently Darcy didn’t have anybody in her 8:30 and it was very quiet so she got her workout in. Classes are a bit weird these days as folks get back to school and settle into routines.

We started with a 4 round partner row. One person would row 250m while the other one did a movement. First was air squats, then planks, then Spider-man lunges, and then broad jumps. And each time we rowed, we were supposed to speed up a bit. The last 250 was a sprint.

snatch5Once we got through all of that we did a barbell complex with the PVC pipe. Everything from slow snatch-grip deadlifts to snatch balances and overhead squats. It was a good series and then we did it again with a light barbell. Ashley used the 15# trainer bar and I had a 35# women’s bar.

We worked a ton on form. Mine sucks. 🙂 From shoulders too far back in the overhead position to shortchanging the middle of the movement, I had a ton to work on.

I shifted from a 35# bar to a 45# bar and lost track of the number of reps I did. We worked on form and nothing but form, which was great. If I can figure out form for this movement it will help other movements down the line.

Over time I shifted from the 45# bar back to a PVC pipe as we did fun things like look at my overhead grip in the mirror, play with a less wide grip on the bar, and try something new and unusual – a broad jump snatch with a PVC pipe. That was quite interesting because it really did show just how little I extend the hip during the movement.

So I can’t say that I increased my 1RM on the squat snatch at all, but I did a ton of snatches today with a 35# or 45# bar, even a 15# bar at one point, and a PVC pipe. Definitely an interesting class.


One of the benefits of crossfit, beyond the varied approach to every day’s workout, is the variety of coaches and coaching styles we have to help us get better. Today was the first time I’ve been in one of Darcy’s classes and she did great. Ashley and I bantered back and forth as always and Darcy kept us pretty focused on the task at hand, which was perfect. We got a different approach to training and different cues to look for, so I think it was constructive.

And where else would I even attempt a broad jump with a PVC pipe where you jump into a snatch squat? Crazy.

These days I’m getting to be more about form than weight. And today was a perfect example of that. My form was a little better by the end, but I have a long way to go. I wouldn’t have managed to get too far if I had continued to push weight over form.

So thanks Darcy and great work Ashley! Was fun to work out with you!