Tag Archives: squat snatch

A Little Burner

We looked at the workout last night and I think we all moaned “not more snatches” pretty much simultaneously at my house. But Mickey, AJ, and I went at noon anyway to take this little burner on.

We weren’t alone at the noon class with Coach Drea… We had Brent (the Beast) and Shannon (the Rower) along for the ride.

rowboatAnd we started with a sprint drill… on the rower (or assault bike if you were AJ).

  • 1 minute of slow and steady
  • Then five rounds of
    • 17 second sprint
    • 43 second recovery

It was as super fast way of getting through 1350 meters in a handful of minutes. I think 5 1/2 minutes.

Once we were done there we did some PVC passthrus, PVC OHS, and some hollow body rocks. And then three rounds of:

  • 12 strict pull-ups (or 3 solid attempts)
  • 12 ring push-ups
  • 12 hip extensions on the GHD

It’s been awhile since I’ve been on the GHD, so that was kind of interesting. Not horrible anyway. ๐Ÿ™‚

baby-raised-eyebrows-hmmm-why-do-i-feel-like-this-is-going-to-kick-my-butt-laterThen a bit of snatch skill work, some push-up skill work, rowing skill work and… yeah, time to get to actual work.

  • Total Time
  • 3 rounds for time of:
    • Row 250 meters
    • 65/45-lb. squat snatches, 12 reps
    • 21 push-ups

The row, though a sprint, was the easier part of this workout. 250m is quick – about 54 seconds, 59 seconds, and 1:03 respectively. So not bad there. But the squat snatches are always a challenge. I stayed with the empty bar, trying to work on form as much as possible.

So here’s the thing with my squat snatches. My feet are way wider than normal. It’s almost like a Sumo squat snatch with the distance between them. But if I go shorter, I end up hopping out like a cheerleader doing a cheer. It ain’t pretty. So Drea had me just stay wide so that my feet wouldn’t get any wider.

It worked ok. I think I actually did the first 12 reps unbroken. And after that I broke it up 6 and 6.


Between the squat snatches and the push-ups, that was where I got slowed down. Push-ups were sets of 10, 5, 7, 3, 2, and 1… Whatever I could do.

In the end, I was just trying to beat Mickey, silly enough. Down to my last handful of push-ups the race was on. But I prevailed by a few seconds:

Here are our times:

  • AJ – 13:30
  • Me – 13:54
  • Mickey – 14:03

It was a close thing — those last few push-ups. ๐Ÿ™‚

thumbs-up-right-800pxBrent was done super fast. He ran 200m instead of rowing 250m and just kept flying through all the rest of it. And Shannon was done before AJ I think. So everybody was really flying.

Great work!

When we were all said and done, it was time for some banded shoulder mobility. And now it’s time for some ice on my left knee. But we still survived. ๐Ÿ™‚

Thanks Drea and great work 12pm class!

Snatch the Barbell Thrice

Yes, I was struggling for a title for the post today. ๐Ÿ™‚ It’s going to be an insane day, but I won’t bore you with the details.

Made it in for an 8:30 workout with Coach Jimmy and a great class of folks – Jonathan, Brent, Larry, Shauna, Jenny, Nic & Nichole.

We started with a three round warm-up:

  • Row 250m
  • 10 strong kips on the rig
  • 10 med ball cleans (20/14#)

And once we were done with that, it was the Burgener warm-up all the way. First with a PVC pipe and then an unloaded barbell.

From there it was a few rounds of warm-up and then five sets of three squat snatches, working up the weight from 80% of our 1RM for snatches. Between the warm-up and the snatch sequence, my forearms and grip were already pretty fired up by the time we got to the workout itself.

20170501_093202I’m actually ok with snatches in general, but squat snatches (and squat cleans) — anything where there’s a combination of moving upward with the bar and then spinning under it — is where I start having issues. Whether it’s a lack of trust that my body will catch or I’ll get under it with enough speed, I don’t know. But we’re working on it.

So here’s how it went:

  • 75# x3 (warm-up)
  • 95# x3 (warm-up)
  • 95# x3 (stayed there for a second warm-up round)
  • 95# x3 (5×3, round 1)
  • 95# x3 (5×3, round 2)
  • 105# x3 (5×3, round 3)
  • 105# x3 (5×3, round 4)
  • 115# x3 (5×3, round 5)

You’ll notice that I stayed at 95# for a long time. I had a few reps where it was pretty much a muscle snatch and I forgot to drop underneath it entirely. And I fought my feet the whole time.


Jimmy was very patient. We worked on foot placement and narrowing the starting position of my feet so they didn’t quite go out so wide. (You can see the two little horseshoes where my feet were supposed to start.) My left foot remains within a few inches of the left horseshoe, but my right is turned out and pointing at the rig more than 6 inches from the right horseshoe.

It was frustrating. Jimmy suggests that I work on doing more snatch balance work just to get comfortable with the foot placement. It’ll be a work in progress.

181snatchConsidering that my 1RM for a snatch is something like 145#, I don’t feel bad only getting to 115# today. Focusing on form will help me out far more than gritting out some bad reps at heavier weights.

Anyway, it was great working out with Jimmy as a coach again. It’s been quite a while since I’ve made it into any of his classes. And between Drea, Jimmy, Bill, Isaac, Larry, Stacy, and Clare (I haven’t had an opportunity to be in one of Alex’s classes yet), there’s an interesting mix of emphasis between each member of the coaching staff. I may hear a cue from Isaac that I don’t hear from Drea or something from Bill I don’t hear from Larry… etc.

There is a lot of overlap of course, but each one of them brings something different to the table. It’s probably something I need to look into over the summer — trying to hop around to some of the other trainers’ classes to get different coaching methods.

Anyway… Great work today everybody! And thanks Jimmy!

Have a great day!

One Flu Over 17.3’s Nest

This has not been the best week. What I thought was a cold on Monday developed into some kind of flu bug that knocked me on my ass Tuesday and Wednesday. I felt closer to human again on Thursday and then suddenly it was Friday, time for the next Open workout. How was I going to do? Could I hang in long enough to do whatever I could?

Thursday night I watched the Open announcement like everyone else and probably swore openly at Dave Castro’s smiling face a few times as he gleefully listed off the parts of the workout. Squat snatches and chest to bar pull ups.


Well crap. Neither of those is one of my strongest movements. I managed two C2B in practice and then couldn’t hit a single one during the WOD a couple of weeks ago. That was a minor victory. I’ve done lighter squat snatches before. Maybe I could pull off the lightest parts of the prescribed workout… But it all depended on getting through those C2B’s.

Thursday night I was thinking maybe I’d try Rx. By Friday morning I was questioning that decision and folks were chiming in on my Facebook feed telling me that it would be fine, just go for it. Do those C2B’s one at a time. You’ll do great!

There was more than a little apprehension as I headed into Friday Night Lights at CrossFit Continuum with my wife. And the place was hopping, as per usual.


When it came time to do my ย heat with my wife, I was as warmed up as I was going to be. I had found a spot on the rig. I had attempted, and hit, a C2B.

Then I moved to the barbell on the floor. 95#. I attempted it three or four times. One of them I ended up on my ass on the ground, dropping the bar. Yup. Gravity still works. None of them were good attempts. Oh well, I’d just deal with it when the time came.

I laughed later because Coach Clare made a point of stopping and saying that I was going to do great. I was a little out of it. Maybe a bit dazed from being sick all week. Maybe a bit in my head after falling on my ass. Who knows? But I appreciated the vote of confidence!

Ev was going scaled. Jumping pull-ups are in her wheelhouse and chest-to-bars aren’t yet. And she was off like a bat out of hell. By the time she was done, she had made it into the second chunk of time and by 12 minutes she had completed 101 reps.

Meanwhile, I was working at the rig with Coach Isaac, who was nice enough to judge me during my run at the workout. I started out stronger than I expected. Stepped up to the rig, did one chest to bar. Boom. Stepped back. Did it again. Boom.

Hillary Douglas got a video showing me actually doing C2B’s – this is a shot from that

I did that 5 times in a row. Step, pull, boom, drop, step back. Repeat.

I think that only took me a minute or two and then I spent the rest of the 8 minutes trying to get rep #6. I never did, but that didn’t stop me from trying. I did everything I could think of. I listened to Isaac. And I got close 2 out of 3 tries. But though Isaac thought I touched a few times, I didn’t. I would have known.

The whole time, he and I were chatting. I was laughing and smiling. No stress. No worry. Just step away, figure out another approach, and try again. Over and over again.

When my 8 minutes ended, I had a score of 5. And I am utterly thrilled by that. C2B is one of those things I’ve been flirting with for years now. Pull-ups, sure. But C2B is a different kind of beast. To get 5 of them in one workout is a major milestone.

So my score for 17.3 is 5 reps. Rx. It sounds so small when other folks are getting into the 40s, 70s, or 100s and beyond. But I really don’t care. And that’s amusing to me.

The Strange Dichotomy

No, this doesn’t have anything to do with Dr. Strange, though that title would not be out of place in a Dr. Strange comic. But here’s the thing.

Something changed over the last year in me. I’m not sure how or when, but I’ve relaxed a ton. Maybe the stick up my butt finally fell out. I don’t know.

games-logo-2017This is my third CrossFit Open in my four years of doing CrossFit. The first one was insanely stressful for me. Every workout I felt like I was letting someone down. My coaches. My family. Myself. I don’t know who. By the time I got to the last workout and walked out in the middle of it, I was fried. No, I wasn’t going to do this again. And I took the next year off, but cheered everybody on.

Last year I tried again and had more fun. It was still stressful, but I looked at each workout as a challenge and less as an insurmountable mountain. By giving it a best effort, I wasn’t letting anybody down. I was showing up. That’s more than half the battle. But scaling still felt like it was the enemy. I’d been doing crossfit long enough I should not have to scale, damnit! Silly me.

Over the last 12 months, that attitude towards scaling has shifted.

It’s not a necessary evil. It’s just part of the game. Listen to the body. Prepare the best you can and adjust accordingly. Each workout is not a permanent scar written in the history books. It’s just a workout. Enjoy it. Get through it as well as you can, recover, learn, and prepare for the next one.

Why it’s taken me this long to figure that out is beyond me, because damn it makes so many other things in life so much easier. Today is just today. Do the best you can and move on because it’s not going to last anyway.

So this CrossFit Open has been a much different affair for me. I scaled the first two workouts because my body told me I needed to. Fine. No biggie.


Last night is the first workout for this Open that I thought I had a chance of doing at the prescribed weight. Could I have continued doing the workout had I hit that 95# bar for squat snatches? Heck if I know. Would I have given it my best shot? Hell yes.

But here’s the biggest factor for me: giving myself permission to scale. It’s such a stupid thing. Between that and simply relaxing and having fun with the whole experience, it’s such a different beast I can’t even explain it.

So if I have any words of wisdom to share, it’s just to have fun. Listen to your body. Don’t stress yourself out. Cheer everybody else on and enjoy the ride when it’s your turn.

I just wish it hadn’t taken me 4 years to figure that out. ๐Ÿ™‚ (Note that I will still probably swear at Dave Castro’s smiling face next Thursday night!)

Great work Continuum family! You all KILLED IT last night. I watched folks do amazing feats of strength and perseverance all night.

Now let’s do it again next week. ๐Ÿ™‚

Moving that bar

I’m not fast. I’m slow but deliberate. When I go fast, usually I screw something up – and that’s definitely the case with crossfit and Olympic lifting. I watch my setup and try to duplicate the same steps over and over. When I’m patient, it works. When I rush…ย Well, usually something goes wrong.


Practicing the art of not beating myself up for every failure (after yesterday’s DNF), I went back to CrossFit Continuum for the Tuesday 8:30a class. I went in with a hopeful attitude hoping not to DNF two days in a row.

Coach Drea had me,ย Sarah, Dan, Jenny, Adrienne (and Jayda of course), Andrea, and Jake today. We started with a 400m run and then did a plank hold into some push-ups, a handstand hold on the wall, and some overhead plate presses with a 25# plate.

The first part of the WOD today was more handstand skill work. I worked with Dan and the two of us would work on kicking up to the wall and trying to hold our feet off the wall. One of us would stand behind (or beside) the other and try to just give a little nudge above the knee to keep us from falling over. It was supposed to be five attempts at a 20 second handstand hold – I think we got through three or four each in the time we had.

Barbell_Bench_PressAnd then we did a lot of movement prep with a PVC pipe and then an unloaded bar. Today was all about the squat snatch and the bench press. Bench wasn’t bad refresher-wise, but we went through a ton of reps to get form on the squat snatch down.

The workout itself was 12-9-6 reps for time of:

  • 165/115# squat snatches (Rx)
  • 225/145# bench presses (Rx)

I looked at those numbers last night and laughed. 225# bench? 12 times! My one rep max about 4-6 months ago was 230#. One. Rep. Max. HAHAHA.ย Dan and I both figured we were going to have to scale the heck out of it.

Level II for the workout was 135/95# squat snatches and 185/115# bench press. And level III was 95/65# squat snatches and 135/75# bench press.


Dan chose 115# for his squat snatches and we started at 155# for the bench press.

He finished in about 13 minutes at this weights. I had some issues with the bench press towards the end of my set of 9 and dropped to 115# for the set of 6, but stuck with 95# for my squat snatches. Except for a couple of squat snatches and one bench press rep I think I did pretty well and finished in 13:46.

Definitely under the 15 minutes that Drea said earlier classes were finishing under, so I was happy. Remember earlier when I said that if I rush things, bad things happened? Well those two squat snatches I botched were like that. I didn’t set up properly and dropped the bar forward on one. And on the other I got it all the way up and forgot to squat it.

Oh well. Perfect is like fast. Neither word really works for me. ๐Ÿ™‚

That said – everybody was moving right along for this one. Every time I looked up, folksย were throwing bars everywhere. ๐Ÿ™‚

Great work everybody! Much better for me today. ๐Ÿ™‚

A little Mary for Monday

So I skipped Friday’s workout but did an hour of yoga with my family over at Crossfit 719 with yogi Ridds on Saturday. Had another rest day yesterday and knew it was time to head back to the box today!

14ozcrToday we were going for a new 1RM squat snatch and then doing Mary XXX, which I will describe shortly. The whole Fitzpatrick clan made it in today to work with Coaches Larry & Drea: myself, Ev, Mickey, and AJ. We were joined by a large crew – Deana, Jenny, Debbie, Monica, Daniel, Dee, Connie, Melissa, and Lisa. And we saw the 8:30 crew finishing up when we came in.

Larry had us start with a 400m run and then we did some shoulder mobility – PVC pass thrus of a couple of types, some Sotz press, and then some overhead squats before starting to work on our squat snatches.

We had 12 minutes to work to a new 1RM for the squat snatch. We’ve been working on it for a while, but I’m still fairly uncomfortable with any of the squat movements (squat clean, squat snatch, etc.). I started with 95# on the bar, bumped it to 115# and fell on my butt before getting it up once. Bumped it to 125# and failed the first time before getting it the second time pretty smoothly. And then I attempted 135# a few times to no avail.

snatch5So my new 1RM max squat snatch is 125#. My 1RM max hanging power snatch is 145#. Eventually the two may meet. ๐Ÿ™‚

Once that was done, we set up for Mary XXX. It’s a 20 minute AMRAP set up like this:

  • 10 handstand push-ups
  • 20 single-leg squats, alternating
  • 30 pull-ups
  • 15 handstand push-ups
  • 30 single-leg squats, alternating
  • 45 pull-ups
  • 20 handstand push-ups
  • 40 single-leg squats, alternating
  • 60 pull-ups
  • 25 handstand push-ups
  • 50 single-leg squats, alternating
  • 75 pull-ups
  • 30 handstand push-ups
  • 60 single-leg squats, alternating
  • 90 pull-ups

That’s the Rx version. I did level II, which was:

  • 5 handstand push-ups
  • 10 single-leg squats, alternating
  • 10 pull-ups
  • 10 handstand push-ups
  • 20 single-leg squats, alternating
  • 25 pull-ups
  • 15 handstand push-ups
  • 30 single-leg squats, alternating
  • 40 pull-ups
  • 20 handstand push-ups
  • 40 single-leg squats, alternating
  • 55 pull-ups
  • 25 handstand push-ups
  • 50 single-leg squats, alternating
  • 70 pull-ups

But I revised the single-leg squats (which I can’t do unless I’m on the rig or going to a box) to what replaced it in the level I version –ย 10 walking lunges, alternating.

pablo (4)Here’s what I managed:

  • 5 HSPU
  • 10 alternating walking lunges
  • 10 pull-ups
  • 10 HSPU
  • 20 alternating walking lunges
  • 25 pull-ups
  • 15 HSPU
  • 30 alternating walking lunges
  • and 20 of the 40 pull-ups
  • Total = 145 reps

I’m definitely not fast. But I felt pretty good through everything but the pull-ups after that first round. I even managed strict HSPUs on a 15# plate with an ab mat without killing myself. Those pull-ups though… After a while, doing 5 in a row was a challenge.

That said, I kept on moving. One rep at a time.

Great work everybody!

Shoulders, Ow.

Yesterday was a bit of a recovery day and the last day before starting the Advocare 24-Day Challenge, so I ate and drank whatever I wanted – though I didn’t really go too crazy.

And the girls and I headed to a noon class at CrossFit Continuum. We were led by Coach Drea and had Ray, Ernie, Michael, Ant, and Trey. The kids outnumbered us. ๐Ÿ™‚

duck_16339_smWe started with a 200m jog (Mickey already ran over a 5k and AJ ran about 800m as part of their conditioning efforts this morning, so they were warmed up) and then did Spider-Man lunges across the floor, a 30 second handstand hold, and then a bunch of snatch and squat snatch warm-ups.

It was humid today so I know I was sweating even during the warm-up, but we were all pretty ugly when we were done. The girls were complaining about it afterwards. ๐Ÿ™‚

The first part of the workout was for strength…

  • Strength:ย EMOM x 20: 1 Squat Snatch (As Heavy As Possible)

My squat snatches are less than ideal. If I’m pulling from the floor I have a tendency to turn my feet out every single time. I go from normal feet to duck feet in just a couple of seconds.

Weight-wise I stayed low while I tried working on “more shrug” and “keeping my feet closer together” across the 20 reps. I started with 75# and moved up to 85#. I’m still pretty sore after Saturday’s competition, so mobility is a struggle. But I was doing ok.

It was after that I fell into a hole.


We did a MetCon… 21-15-9 of:

  • Parallette Handstand Push-Ups
  • Bar Muscle-Ups

Or some kind of scale. My scale was:

  • Handstand push-ups (and a lot of failed attempts)
  • Jumping chest-to-bar pull-ups standing on a stack of weights
  • Awkward ring-dips

I barely made it out of the round of 21. I was on the wall and maybe got through 5 HSPU attempts in the round of 15.

Definitely not my finest hour. The only positive that I can find is that I was actually able to touch my chest to the bar on the jumping chest to bars when I was standing on about 16-18″ of weight plates.

Everyone else did awesome – the kids were troopers, Ray was chugging right along like a machine, and Ernie just kept moving.

And now I’m dealing with a left shoulder that is definitely not where it should be.

Yup, it seems like a Monday after vacation. Go team go!

Shoulder your EMOM

Yesterday was Murph. We survived. Life is good.

Today we’re back to the usual routine. Work a bit. Work out a bit. Back to work… But today starts summer vacation for the squirrels, so they tagged along. And because summer break has begun in earnest, we had a full class today for the tag team pair of Coach Stacy & Coach Larry.

snatch5What does that mean? That we had fun like we always do. ๐Ÿ™‚

So it was Ev, Mickey, AJ, and I, Stacy & Larry, Sarah, Ellen, Jenny, Melissa & Todd, Danielle, Connie, Ray & Melissa, Ashley, Lisa, and a few new faces. Bodies everywhere. Probably 15 or more of us all together.

We started with a 400m jog, then did some thoracic high fives, bridge-ups, Spider-man lunges, and snatch press balance with a PVC pipe… but then the fun began. We did a lot of squat snatch movements and a few overhead squats (with PVC pipes) to not only remember the movements but warm everything up in the process. Stacy & Larry tag-teamed with Ray as the demonstration model.

The first part of the workout was a 12 minute EMOM for strength.

  • 1 Squat Snatch + 1 Overhead Squat As Heavy as Possible

I probably would have tried 115#, but after frying shoulders during Murph I decided that 95# was plenty heavy – especially for combination overhead movements. And I’m glad I did.ย It was a struggle a few times, though I only had two rounds of the 12 where I either had to do a power snatch, then a squat, then an overhead squat after that – or failed outright at the first snatch and then did a power snatch, squatted it, then did an OHS.

Olympic weightsBut we got through it.

When that was done, we moved on to the day’s conditioning work. An 8 minute AMRAP of:

  • Shoulder (Strict) Press #115/80
  • Each time the bar hits the ground, perform 50 double unders or 50 singles

With already-fragged shoulders, I knew this was going to be a major challenge so I banged out as many as I could to start at 95#. Did 10, 5 + 5 with a rest in the middle where the bar didn’t hit the ground, then 5, a break, and 5 more with another break. All in all I was out jumping rope three times, though I didn’t quite finish the last round of 50.

So I got through 30 reps total, but it was a big push towards the end. The last one I did was ugly as sin.

When we were all done, we cleaned up and did a little mobility before heading to the four winds. Thank goodness tomorrow is a rest day for me. Maybe my shoulders will forgive me for all the abuse. ๐Ÿ™‚

Great work everybody! Fun working out with Ray and the rest of the gang! And thanks Stacy & Larry for the guidance today!