Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them. We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.
Every one needs to snatch so today everyone is a Big Dawg. Lots of Vids on how to do this on the CrossFit Journal. http://journal.crossfit.com
Look up Olympic Lifting or Burgener.
090927
Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps
8 Rds plus 4 Thrusters
My grip started failing in the 3rd round, by the 8th I was dropping the bar after two or 3 reps of each exercise. My form suffered as well; I feel like I could’ve done 2 or 3 more rounds had my grip held up.
Cash out with boxing work (all rds 3 min, 1 min rest):
3 rds shadow boxing
1 rd off
3 rds heavy bag
1 rd speed bag
2 rds double end bag
You need to learn to snatch, I would suggest just using this as a skill day and work on perfecting your form. Study the lift through the videos and any other resources you find. Try and learn the lift as closely as possible. Use a PVC pipe at first in order get as comfortable as possible and ingrain the movement, then consider using a little bit of weight. Look up the burgener warmup, which adresses the triple extension required to get the bar moving efficiently.
hey guys newbie here…starting my first day tomorrow and had a question….when a WOD is posted and just says Snatch like todays, is it totally up to me on which Snatch exercise to do? I plan on doing Sundays WOD of day so I was wondering which Thruster would I do? DB, Barbell? and say it is a DB thruster is the weight posted always the total weight or per DB?...thanks guys great site
hey guys newbie here…starting my first day tomorrow and had a question….when a WOD is posted and just says Snatch like todays, is it totally up to me on which Snatch exercise to do? I plan on doing Sundays WOD of day so I was wondering which Thruster would I do? DB, Barbell? and say it is a DB thruster is the weight posted always the total weight or per DB?...thanks guys great site
It is always assumed that exercises will be performed with a barbell unless otherwise stated. For both the snatch and thruster / HPC / SDHP workouts a barbell should be used. If you want to sub dumbells you can just note it and you can use a lower weight like 70% of the prescribed weight because you dont get the stability of the barbell.
For your question “is it totally up to me on which snatch exercise I do?” Are you refering to DB’s vs. Barbells, or snatch vs power snatch? I already answered the barbell question but it is up to you wether you do full snatch (from floor to being caught in squat then standing), hang snatch (from mid thigh position to being caught in squat position then standing), or hang power snatch ( from mid thigh to being caught with hips above knees and then standing). Just note which one you do and move on. It is preferred you do a full snatch but if you are not comfortbale with it do what you are comfortable with, as GD says it is not a good idea to learn to over head squat under a ballistic load.
hey guys newbie here…starting my first day tomorrow and had a question….when a WOD is posted and just says Snatch like todays, is it totally up to me on which Snatch exercise to do? I plan on doing Sundays WOD of day so I was wondering which Thruster would I do? DB, Barbell? and say it is a DB thruster is the weight posted always the total weight or per DB?...thanks guys great site
It is always assumed that exercises will be performed with a barbell unless otherwise stated. For both the snatch and thruster / HPC / SDHP workouts a barbell should be used. If you want to sub dumbells you can just note it and you can use a lower weight like 70% of the prescribed weight because you dont get the stability of the barbell.
For your question “is it totally up to me on which snatch exercise I do?” Are you refering to DB’s vs. Barbells, or snatch vs power snatch? I already answered the barbell question but it is up to you wether you do full snatch (from floor to being caught in squat then standing), hang snatch (from mid thigh position to being caught in squat position then standing), or hang power snatch ( from mid thigh to being caught with hips above knees and then standing). Just note which one you do and move on. It is preferred you do a full snatch but if you are not comfortbale with it do what you are comfortable with, as GD says it is not a good idea to learn to over head squat under a ballistic load.
thanks for the quick response! i was referring to both questions u stated….thanks you def cleared things up for me….just one last thing…...if i do decide to use DB at 70% of the prescribed weight is it total weight or per DB? thanks again
Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps
Last time I got through 9 sets so instead of going up to 95# I stayed with the 65# and busted a gut. I got through 12 rounds today plus 5 thrusters and 7 hang power cleans. Next time I’ve got 14 in me (I hope) and then I’ll go up to the big dog weight.
Packish load
AMRAP in 20mins of:
80lb thruster,5 reps
80lb hang powerclean,7 reps
80lb sdhp,10 reps
Total=10 rounds
Last time I did 8 rounds with the big dawg load of 95lb but after reading the comments about aiming for 10-14 rounds I scaled back. The thrusters and hang powercleans were all unbroken but after the first round or 2 the sdhp were broken into 2 or 3 sets. I really dread this workout cos I find its too easy to stand and rest rather than keep moving. Next time I do this one I’ll make sure I drag someone to watch me and help motivate me to push harder!
Today was only snatch and balance snatch training. Tried to do some full snatches with 25kg but it was very unstable
And I felt nothing in my trapetzius muscle… Two days ago when I did the thrusters and HPC and sumos it felt like a knife was stabbed in my lower trapetzius. I hope it was nothing serious.
thanks for the quick response! i was referring to both questions u stated….thanks you def cleared things up for me….just one last thing…...if i do decide to use DB at 70% of the prescribed weight is it total weight or per DB? thanks again
Per DB.
Also, do spend some time with a broomstick doing the barbell movement.
Today: Thrusters, HPC, SDHP
AMRAP 15 with 45# bar
5-7-10
6 rounds + 5 thrusters, 7 HPC
So, I blasted through the first round and after that, my arms felt like crap and I said, “This is going to be a long 15 minutes.” I won’t lie. Today, I was kinda a big baby when it came to this WOD. Could’ve done better. Oh well, until next time.
