Getting technical
The snatch is a movement that takes a lifetime to master. Even if we didn’t start olympic lifting when we were 5 years old, we can still build a ton of athleticism by working on it. Our focus today will be dropping hard and fast into the bottom of our overhead squat position. If you don’t feel stable in an overhead squat, that’s OK. We’ll be spending today working on that instead. Once again, focusing on the proper progression of movements will help us stay safe while maximizing our progress. And just because, here’s Chad Vaughn once again with a super slo mo snatch and then his self analysis of said snatch. Great class prep material.
Some of you have expressed interest in some community projects that involve making our own food. It is our belief that one of the best things you can do for you own health is be more involved in your own food production process. We are looking to engage a project here that would involve both growing produce as well as raising chickens. To start, we’re just looking to see who is interested in participating in any way. If you are, please send us an email at info@crossfitsomerville.com and let us know!
On that note, for those who are interested in learning more about nutrition and hear some of the debates that are currently going on, there is a talk at Harvard on Thursday night at 6pm with speakers Mat LaLonde and Allan Savory titled “Eat Red Meat, Save the Planet” for only $10. I am going to this and urge you to do so as well if you have the opportunity. Click here for tickets.
STR:
Snatch
find a 1rm
WOD:
5 rounds
100-80-60-40-20 double unders (20 less each round)
8 full snatches (115/75)
*looking to Rx+ today? Throw in 1 legless rope climb at the end of every round. Enjoy =)
HOLIDAY SCHEDULE UPDATE: There will be no classes on 11/28 and 11/29. If this causes you an issue with making all of your weekly classes, please let us know and we will do our best to make good of it.
also, not that I don’t love chad vaughn, but…uh…yeah…
https://www.youtube.com/watch?v=ZIBmHoVohz4
That Snatch though……
Maybe I haven’t had enough coffee yet, but it took me a while to realize the video was in slow-mo and it wasn’t a cow mooing in the background…
Its like a horror movie! SNATCH: The Overheading
that’s funny…I just realized I’ve never actually watched this with the sound on
Snatch: 145# PR!
WOD: 11:18 115# and I started out with doubles but after 10 I realized that would take forever and started over with singles. I’d love to try this again when I have doubles back.
S: 65#
WOD:
Struggle the whole hip-flip-dip (yes very technical term) – not clicking. Meh. Tempted to stay in bed, but glad I didn’t – needed WOD high to get through day.
630 were being snatch-tastic!
ha maybe I needed to stay in bed … take 2
WOD: 11:51 (55#, singles)
Snaaaaatch: 65# Note to self: take the time to properly warm up. Snatches didnt feel good until halfway through the workout.
WOD: 11:54 single unders and 35# snatch.
S: 115#PR. Still power snatching though. Wish I could figure out how to squat snatch…
WOD: 13:11 – RXish. I tried to squat snatch a few times but the weight was pretty light for me and I think I just looked silly trying to drop under a bar that was flying upwards well over my head. KP took pity on me and called muscle snatching RX, but I dunno…
Went back in to the 5pm and worked on SQUAT snatches. Managed to do 95# – so only a 20# differential between my power snatch and squat snatch. That’s good, right? 😉
Snatch: 145# PR
My squat and power snatch are now equal. And also greater than my OHS…go figure.
WOD: 14:12 (DUs, OHS @ 95#)
DUs were MIA today. I started out with snatches, but that only lasted 3 reps. I attempted the rope climb but realized 3/4 up that this wasn’t going to happen haha.
New goal for 2013: OHS 3x week. I need to make faster gains with this lift.
i miss everyone while recuperating from one of the nastiest colds in recent memory. just saying hi and also that i love the idea of freshly laid eggs. how will we name the chickens?
So I did Grace today.
Past Grace times:
March 2012- 7:34 rx
Jan 2013 – 4:31 rx
Today – 4:01 rx
Slowly making progress. I’ll never catch Olivia Peters or Fuzzy but i’ll take it.
absolute boss
Facebook told me that you’re not allowed to be self-deprecating anymore. A 4:01 Grace is fucking good.
And Fuzzy should be disqualified from doing Grace on account of being The Hulk.
205# snatch, PR.
beast.
to Fuzzy and Erin, dammmmmmmnnnnnnn!
muchos gracious
Like I said, The Hulk
I like it.
It’s perhaps a more masculine nickname then “Fuzzy”… but I like Fuzzy better. 🙂
Snatch: 85# same as last PR but I have a feeling I caught it lower this time.
WOD: 17:04 55#, singles
Rammstein + Snatching = Pure fucking zen
My form improved as this WOD progressed. Snatching is so amazing. Tonight was surreal, actually.
P.S. Let’s all celebrate Crossfit Somerville’s 2 year Anniversary after evening classes Friday at the Independent!
Snatch; 140#, PR!
WOD: 16:46 Rx+. Ouch, my everything.