Tag Archives: Snatch

Thursday, 7/26/12

25 Jul

HYBRID OLY with Sammy, 7-9am and 530-730pm.
ADVANCED OLY with Jim, 9-11am and 730-930pm.
CROGA with Tim, 1-145pm, 6-645pm.

To be applied to your relationship with the barbell or, simply with those around you…

“The weak can never forgive. Forgiveness is the attribute of the strong.”
― Mahatma Gandhi, An Autobiography: The Story of My Experiments with Truth

This is the point in the pull where you should pull on the bar to bring yourself to it – it’s not going to magically GET THERE! Under the watchful eye of a Coach and with lots of focused practice –
you CAN get this movement… be patient, and it’ll come!

SELF-MYOFASCIAL RELEASE: As needed, for 5 minutes.

MOBILITY: Boz Overhead Squat Warm-up.

DYNAMIC WARM-UP: Skill Work for the Snatch.

POWER: Snatch, up to peak of 1.  If you can, try to make your number for today from the floor (as opposed to from the Hang Position that we’ve been practicing for the last few weeks).

FOR QUALITY: 7 Rounds for time of: 5 Toes to Bar (pick strict OR kipping), alternated with 5 Strict Pull-ups. As this metcon is strictly for quality, you may begin it as soon as you have reached your peak set for the Snatch. Expect to stay a little later if you’d like to complete the entire thing – it should take you anywhere from 10-15 minutes.

BANGARANG! Did you PR your Sumo-Deadlift??? Do you want to PR your Back Squat, Deadlift, AND your Press ALL IN ONE DAY??? If so, The CrossFit Total was made for you! It happens twice a year – and we’d love for you to save the date:
10/20/12 – we’re making it happen again – and this time… in HALLOWEEN Costumes!


Thursday, 6/28/12

27 Jun

Self-Myofascial Release: Foam Roll or Lax Ball as needed til 5 past.
Dynamic Warm-up: 3 rounds of 3 inverted hand pushups, 3 bridge-ups (scale as needed), 3 jump squats
Skill/Strength Work: Snatch
Metabolic Conditioning: for time: 100 Overhead Squats (75/55), begin every minute with 3 burpees.

CONDITIONING with Tim at 630-7am:

SMR: as needed, for 5 minutes.
MOBILITY: Coaches’ Choice, – few minutes

3 Rounds, rest as needed in between rounds:

500m Row
unbroken set of Kipping pullups

Your score is your total number of pullups completed over 3 rounds!

HYBRID OLY with Sammy (7-9am and 530-730pm):

Snatch, up to a peak of 1.
Snatch Pull at well over your peak for 3 sets of 2. The coach will designate a load that seems appropriate for you… But these should help you become more confident in your pull!
Clean, up to a peak of 1.

*remember, Friday there is no Hybrid but on Saturday you will peak both lifts so make sure you’re prepped if you hope to do well!

ADVANCED OLY with Jim from 730-930pm

Tuesday, 5/1/12

30 Apr

We are running a new challenge for the CFCC BCCC!  Take a picture of a meal and write a recipe to send to me at erin@crossfitcc.com – the 3 best recipes and 3 worst recipes will win.  The winners will win dinner and instruction with the one and only Arrus Farmer who will be feeding you all and counselors Meghan and Abbey.  Among the instruction will be the following items: Perfect Steak, Braised Pork, Easy Fish, Getting the most out of Roasting a Whole Chicken, Tony Oil Salad, Southern Greens, and Ginger Infused Sweet Potatoes.  You will learn SO much – and all at the price of submitting your picture and recipe! Turn in your recipes by Friday, May 11th at midnight to win.

Arrus is taking you on a trip to Reading Terminal Market to learn about how to pick your proteins, greens, and carbohydrates at 8am this Saturday (meet at the gym) and also next Saturday (5/12/12) at 8am.  Why 8am? Because that’s the only way you’ll get the best, and learn the most without being distracted by tourists.  Skills for picking things out at the Terminal do transfer to your normal every day supermarket – so get some shut-eye early on Friday and come out on Saturday to learn how to navigate a place you’ll be every week if you know what’s good for you!

What happens to your body when you carb binge!

Beefy, Refreshing, AND BCCC approved – Lettuce Wraps from NomNomPaleo.

Do you keep a workout log?  If not, you SHOULD.  Here’s one place to Register for one. You’ll have to put your Workout Log as “new thread” under that section.  From there, just post whenever you do what you’ve done and it’s easy to search through the years to see how you’ve improved.  You can also use the “subscribed threads” feature to follow OTHER members of CFCC such as: Angie Marfisi, Coach Liz Edmonds, Reid Hurley, Original CFCCer Dave Lishego, Tara Garlinghouse, Todd Lane (in Ireland!), Melanie Lane (in Ireland!), Hunter Blackmore, David Wisniewski, Eileen Horgan, Rachel Miller, Jonah Detofsky, Shana McCarron, Meghan Ramos, Arrus Farmer, Rachel Baratz, Karis Yusavitz, Coach Sammy, Tony Kas (in Texas!), Jpap, and Coach Erin (moi!)  If you start a log – let me know!  I will gladly check it out when I can and also post it on a page I’m working on that has a list of CFCC logs – keeping track of where you’ve been is not only convenient for training purposes but also for encouragement on days when you’re not getting where you want to go as quickly as you would like!  No matter HOW you log – you SHOULD be logging!

CROGA at 630-715am and CONDITIONING at 715-8am.
ELEMENTS with ERIN at 7a, 530pm, and 7pm.
GYMNASTICS at 730pm.



MOVEMENT PREP: Coach’s Choice, 15 minutes.
SKILL WORK: The Muscle-Up, use the cage if rings are still not hung at this point, it will not be in use. Use a strict muscle-up if you are scared of the pull-up bar – or if you are lucky, and tall. Otherwise, feel free to use this time to work up to a max triple on the ring dip.

From the mainpage: http://www.crossfit.com/mt-archive2/008323.html

Eight rounds for max reps of:
Muscle-ups, 20 seconds
Rest 10 seconds
135 pound Clean and jerk, 20 seconds
Rest 10 seconds

95lbs. for women on the C and J. If no, muscle-ups, use a ring dip.


SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes.
MOBILITY: Coach’s Choice, 2 minutes.
METABOLIC CONDITIONING: the CFE WOD for tomorrow: Row: 4x500m, rest 3:00 mins between each repeat – after all this, for every second off of your best time, complete strict pullups (pronated grip). Example: if your best time is 1:52 and my worst was 2:12, I’d complete 20 strict pull-ups before leaving.



SELF-MYOFASCIAL RELEASE: lax ball shoulders, 2 minutes; lax ball hip flexors, 2 minutes
MOBILITY: band overhead stretch, 1 minute each side
DYNAMIC WARM-UP: 3 rounds of: 10 seconds of cat stretch, 10 seconds of wrist stretch, 5 straddle seated leg-lifts, 5 piked seated leg lifts, 10 arm swings, 10 hip swings, 10 leg swings
POSTURE & STABILITY: hollow hold, 1 minute
SKILL #1: single-arm handstand
SKILL #2: pistol
For Time:
20 handstand thigh slaps (10 each side)
20 rolling pistols (10 each side)
20 knees-to-elbows
15 handstand thigh slaps
15 rolling pistols
15 knees-to-elbows
10 handstand thigh slaps
10 rolling pistols
10 knees-to-elbows
5 handstand thigh slaps
5 rolling pistols
5 knees-to-elbows



SELF-MYOFASCIAL RELEASE: Lax Ball Glutes/High Hamstring, 2 minutes. Lax Ball Shoulders, 2 minutes.
MOBILITY: Partner Assisted Thoracic Extension, 1 minute. Band Pec Stretch, 1 minute each side.
DYNAMIC WARM-UP: Skill Work with the Single Arm Snatch, 5 minutes to try multiple implements/loads to see which one you’d like to use for the metcon later. The Kettlebell Snatch will not be taught but if you have used it before and would prefer it for the metcon you may use it.
STRENGTH: Snatch, work up to a peak of 1. For those who have not been Snatching throughout the cycle, Overhead Squatting or Snatch Balancing may be used.
*** the 6am and 7am classes must take place entirely in the Oly Area ***
METABOLIC CONDITIONING: 5 rounds of: 30 seconds of Single Arm Snatch, Weak Arm. 30 seconds of Single Arm Snatch, Strong Arm. 30 seconds of rest. Pick your load and implement (kettlebell, dumbbell, barbell, etc.) Your score is your total number of reps.

A little reminder.  You have to want it.

(Ignore the poor range of motion)

Tuesday, 4/24/12

23 Apr

CROGA at 630-715am and CONDITIONING at 715-8am.
ELEMENTS with ERIN at 7a, 530pm, and 7pm.
GYMNASTICS at 730pm.

Watch the below.  Come in today and be confident.  

If you love Olympic Weightlifting or if I’ve ever told you that you would be REALLY REALLY good at it, and you want to find out why – let me know if you’d like to be considered for the next OLY only training cycle that will prepare CFCC athletes for a competition at the end of July.  (erin@crossfitcc.com)


ADVANCED CLASS: if you would like to test into Advanced Class please email me (erin@crossfitcc.com) with whether or not you believe you have passed all of these requirements. If you are unsure of your status, you can always schedule a time to check with me in person.

MOVEMENT PREP: Coach’s Choice, 15 minutes.
Completed in the Gymnastics/Elements Area – pads are necessary back there to avoid noise – feel free to stand on a pad as well to be sure you are completing the deadlift from a true “floor” position.

“Diane” 21-15-9 reps of: Deadlift (225/155) and Handstand Push-ups

*If you are in advanced class and you have NOT thought about driving up to see what the Regional Level of the CrossFit Games is like… please give it some thought! Events like these can CHANGE the way you train ENTIRELY.

Don’t forget to let me know if you want to go here (DETAILS).



SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes.
MOBILITY: Coach’s Choice, 2 minutes.
METABOLIC CONDITIONING: 3 rounds EACH for time of: 500m Row, 50 Double Unders (if no Double Unders, 20 attempts).


The 730pm class... but only the first heat! Thank you all for sharing space with one another!

SELF-MYOFASCIAL RELEASE: Lax Ball Glutes, 2 minutes. Lax Ball Shoulders, 2 minute.
MOBILITY: Wide Grip Supinated Hang or Pull-ups on Bar, a few reps, or a 10 second hang. Spiderman Stretch, 1 minute each side.
DYNAMIC WARM-UP: Snatch Skill Work.
STRENGTH: Snatch, work up to a peak of 1.
METABOLIC CONDITIONING: 5 rounds for time of: Hang Power Snatch at 65% of Peak, 5 reps. Medball Slam (20/14), 10 reps.

Tuesday, 4/10/12

9 Apr

“How you think when you lose determines how long it will be until you win.” 
-G.K. Chesterton

Sometimes all it takes is one person…

Our next Nutrition Seminar is coming up on Wednesday, April 18th from 6-730pm – if you haven’t signed up yet and you have no idea what Paleo isyou should just sign up today (under SEMINARS). No, really – JUST DO IT.

Sammy, at Nationals.

SELF-MYOFASCIAL RELEASE: Foam Roll, 3 minutes. Lax Ball Shoulders, 3 minutes.
DYNAMIC WARM-UP: 1k Row.-RECORD THIS TIME- If you are waiting for an erg – lax ball your sore bits a little longer.
SKILL WORK: Work form for the Snatch. If you are still struggling with Mobility or a risky hip – use the Power Variation of this lift.
POWER: At the Coach’s discretion, work with doubles and then up to a single for the day.
METABOLIC CONDITIONING: 1k Row – RECORD THIS TIME – PLEASE remember to set your screen to be counting down so that you get an accurate reading on time. Keep in mind that you may start this row at any time you have completed your lifts.  If you finish early, be ready to get on the erg first!

If you are snatching over 95lbs. please protect yourself but also attempt to dump on pads to be kind to our neighbors. We’ll be getting in some really thick platform like pads on Wednesday – until then, just try to be as nice as you can – THANK YOU!

The last time we rowed a 1k.
All other times we’ve rowed a 1k.


With Sammy at 730pm:

Self-Myofascial Release: Lax ball hip flexors, 3 minutes; Lax ball shoulders, 3 minutes
Dynamic Warm-Up: 3 Rounds of: 5 inverted push-ups, 10 hollow-arch rock-overs, 10 arm circles (each way), 10 hip swings (each side)
Skill #1: Handstand Straddle Press, 10 minutes of practice
Skill #2: Ring Support in L-Sit/V-Sit, 10 minutes of practice
Metabolic Conditioning:
5 Rounds for Time of:
L-Sit Hang, 30 seconds
Ring Dips, 5 reps
Seated Straddle Leg Lifts, 10 reps
Handstand Walk-Ups, 5 reps

Why Gymnastics?  Cause it means you can entertain thoughts of doing this:

Saturday, 3/3/12

2 Mar

Please remember that there is NO GYMNASTICS today… and that SAMMY is at Olympic Weightlifting Nationals! GO SAMMY!

SESSIONS TODAY: at 9am with Liz, and 2pm with Erin

CF GAMES OPEN SESSIONS: 12-1pm competitive hour, Open Gym downstairs for Advanced Athletes and Games Athletes from 1-3pm.  During the 2-3pm hour please do not expect barbells to be available! 

SPECIALIZED SESSIONS: CF Endurance with Liz at 10am (see the programming below!), Yoga with Tim (downstairs) at 11am – BRING YOUR OWN MAT!

ELEMENTS SESSIONS: 10am with Tim, 11am with Liz

The CrossFit Games Open WOD 12.2

Bova, setting up for the snatch in Workout 12.2 of the Open.

SELF-MYOFASCIAL RELEASE: Foam Roll and Lax Ball as needed until 10 past (the video starts playing on the hour – be there to be able to follow the directions below!)
MOBILITY and DYNAMIC WARM-UP: Band Overhead Stretch (hand turned up, try a more snatch-like position), Kettlebell Assisted Thoracic Extension (just like the barbell, but no partner), Band over the Shoulder – Hand behind the Back, LOTS of arm swings – throw the hands up and down and “kick the hand up the back” – 90/90 off the Box. Spend 10 minutes total in the warm-up and do all of these things – spend more time on the ones that work the best for you.
SKILL WORK: Review the Snatch.
METABOLIC CONDITIONING: “ISABEL” 30 Snatches For Time, at either 45, 65, 95, 115, or 135.  Post your score and your load to the board.
EXTRA CREDIT: 50 Pull-ups for time. (Record your band, record your time.)

CROSSFIT ENDURANCE, with Liz, at 10am:

8x250m, 8 Russian KB swings )2/1.5), rest 3:00mins between efforts, each round for time

Saturday, 12/31/11

30 Dec

There’s a Nutrition Seminar this coming Wednesday, 1/4/12, 630-8pm – all other classes are cancelled for the Seminar so come out and get your Nutritional Bearings! We’ll be reviewing a few perspectives that CrossFit gyms the world over take on Nutrition and we’ll talk about CrossFit Center City’s perspective on the food you eat and the goals you make. Sign up on the Calendar to attend – it’s FREE for members and $30 for non-members!

Our next Nutrition Challenge starts the following Monday, 1/9/11 – if you’re looking for some accountability in the New Year, email crossfitcc@gmail.com with CFCC BCCC (Body Change Composition Challenge) in the subject line to sign up!

Regular Session, 9am:

SELF-MYOFASCIAL RELEASE: Foam Roll and Lax Ball as needed til 10 past.

MOBILITY: Wall Assisted 90/90, 1 minute each side.  Wall Quad, 1 minute each side.  Band Assisted Pec Stretch, 1 minute each side.  Band Overhead Stretch, 1 minute each side. Band Rack Stretch, 1 minute each side.

DYNAMIC WARM-UP: Review the clean, review placing the bar overhead.

METABOLIC CONDITIONING: 3 rounds for time of: 30 Toes to Bar, 21 reps Ground to Overhead (95/65)

*20 minute cap.

10am CrossFit Endurance with Liz:

6×3:00 mins on, 3:00 mins off

10am On Ramp with Erin:

SELF-MYOFASCIAL RELEASE: Foam Roll, 10 minutes.

MOBILITY: Partner Assisted Thoracic Extension, 1 minute.  Wall Quad Stretch plus Overhead Reach, 1 minute each side.

DYNAMIC WARM-UP: For 3 minutes complete rounds: 3 Bird-dogs, 3 Spiderman Steps, 3 Air Squats, 3 Dynamic Lunges (3 steps each side).

SKILL WORK: Learn the Hang Power Snatch.

METABOLIC CONDITIONING: For time: 50 reps of Overhead Squat, at the start of every minute perform 3 burpees.  Use a weight that is light – your shoulders will fatigue pretty quickly.  If the Overhead Squat is still pretty tricky for you because of flexibility, use a Front Squat instead.