February 13, 2009
February 18, 2009

We had a couple of guests from Durham NC drop in for our Sunday class.

I think they had fun…

Continuing from where the class left off Thursday, we spent the majority of class working on the Snatch, specifically the Hang Power Snatch, with assistance from Fred and Mike of Capital Barbell Club. Thanks guys!! And now for some pointers on the Snatch.

Aimee Anaya pulling herself under the bar. Notice how the weight is practically stationary as Aimee gets under it. Isn’t that an awesome shot?
Awesome photo courtesy of the Performance Menu.

As Tom said in class, we truly did speed through the Snatch Progression & Burgener Warm-up in class despite the length of the session. Check out the links below if you want to go over what was covered in class, but here are a few things to keep in mind:

1. Your feet are under your hips in the starting position; your squat stance is your landing position.
2. Keep your shoulders slightly forward of the bar in the starting position. Doesn’t matter if you’re starting in the hang position or from the ground.
3. Keep the bar in tight to the body throughout the entire movement.
4. Elbows high and pointed upwards for the third pull or before you pull yourself under the weight. As mentioned in class, pointing your elbows backwards will automatically make you swing the weight away from your body.
5. Oh, and remember the SHRUG!!!
6. Bail. Bail. Bail. Practice bailing. Equipment is replaceable, people are not.


The Burgener Warm-up – CFJ January 2007.

Here’s a link to a video from the Crossfit website of Sage Burgener demonstrating the warm-up: Sage Demos the Burgener Warm-up

And…here’s a video with Coach Burgener coaching a group on the jump/transition. Keep a CLOSE eye on the attendees!!

Lastly, a quick video on what the Hang Power Snatch should look like courtesy of the Performance Menu: Hang Power Snatch

Alright, that’s enough talk of Snatches!


In groups of three, complete as many rounds as possible in 15 minutes of:

6 Pull-ups
9 Box Jumps
12 Push Presses

You know the drill by now – one person per station with no lapping. Tubs acted as assistant coach and helped folks get the movement right!

Scores are above but notice how there’s no loads posted? Please post ’em to comments!



  1. Maiko says:

    ah jeez, lost the final draft and some things are missing from post. A little tired to go through and see what’s missing. Anyway, any of the Oly Lifting experts are more than welcomed to comment or correct anything I wrote.

    Two 25# dbs for the push presses. Kipping pull-ups for all pull-ups. Back held up well but still treated it to some foam rolling.

  2. John Frazer says:

    I power snatched 75×3, 85x3x2.

    On the metcon, as the team slowpoke, I set the pace by scaling down my DB load to a pair of 25s. My shoulder’s feeling a lot better.

    Chris W. and Jeremy thought they were using 30s, but the paint was worn off and they actually had a 30 and a 35. Call it a tribute to “Uneven Grace”: http://media.crossfit.com/cf-video/CrossFit_DecaturUnevenGrace.wmv

    Chris and Jeremy would’ve killed it if they hadn’t been waiting in line behind me!

    Then went home to bandage and ice my shin. There’s no good way to bail from a box jump gone bad, unfortunately.

  3. edgy reggie says:

    As a member of the Capital Barbell Club and a practicing Olympic lifter (but I do not consider myself an “expert”), there are a few pieces of advice that I have from my experiences:

    (1) Just do it! There is a lot to think about with an Olympic lift (especially with a snatch); often, one has to just perform the lift and not think about it.

    (2) If you want to improve your Olympic lifts, they cannot be performed occasionally. One must consistently practice, practice, practice (this is where spending a few Saturdays and Sundays with the Capital Barbell Club comes in). Even if one has “mastered” the lifts, one still needs to practice (there is always room for improvement). Train overhead squats, Sotts (sp?) presses, push jerks, push presses, front squats, back squats, deadlifts, etc. as well, for all of these will help shore up any weaknesses.

    (3) The “jump” that is performed in snatches and clean-and-jerks is more of a lateral movement with your feet as opposed to a vertical movement.

    (4) Practice keeping your elbows high *without* weight. This can be done at any time (yes, even in the office).

    On to the workout (which was another good one)…

    Snatches: I did more full hang snatches (in other words, I squatted), but I did sneak in a power snatch (and a full snatch) here-and-there. Anyway, I did 95# x 5 and 115# x 3.

    Metcon: I used 45# dumbbells for the push presses and the 22″ box for the box jumps. Great work by my partners Tom A. and Scott.

    I did yoga last night, and I can tell you one thing: Ouch! 🙂 My hips were tight.

    Zone challenge: People are starting to notice the difference in my appearance (i.e., I get a lot of “You’ve lost weight, haven’t you?” inquiries now). So I *guess* it’s working. 😀

    CFDC’s own ODB is…training for early May.

  4. edgy reggie says:

    Is it just me or did anyone else notice how sexy Maiko looked in her “outfit” yesterday [rockin’ ruff-and-stuff with your…pigtails…rock on wit’ yo bad self! :-)]?

    (Don’t laugh at the tube socks. They are your shins’ best friend when it comes to Olympic lifting!)

  5. SaltyHat says:

    It felt nice to finally put some weight on the barbell snatch. It felt awkward at light weights, but better the heavier we got. Final weight was 3×135. Much thanks to Fred, Mike, and Reggie for the pointers – they helped a lot.

    For the Metcon, got teamed up with Steve O. and Michael (of Michael and Becky from Durham – nice to have some more N.C. natives representing the state besides just Reg and I). Used 45# DBs for the PushPress, 30″ box, and kipping PullUps. We completed a full 7 rounds as time ran out.

  6. chris w says:

    On the metcon, i used, yes, one 30 and one 35, and probably would never have noticed (well, maybe if I had the heavier on the left) if Jeremy hadn’t noticed about halfway through. kipping, step-ups.
    John, I was hardly overwhelmed by rest, so I don’t think you were holding us back.

    On snatches, same group, I worked up to 85, where my form was pretty ugly, kind of muscling-up the finish. Much better feel for the lift overall though.

    Zoning has gone really well when I’m complying, and not, obviously, when I’m not. I’ve taken off about 10 pounds since the year started, and leaned out some.

    My zone derailings are usually not doing a lot of carbs, but overdoing the fats by a lot, nuts in particular.

  7. Monica says:

    So appreciative of Mike’s coaching on the snatch…it’s that shrug and keeping the bar close to the body.

    Traps = ouch

    Actually I’m sore all over, which is semi-rare for me, especially calves??, traps and lats.

    Loved the finisher, paired with Maiko and Ami, who are always hard workers…used 25’s for the PP (thanks Steve for the coaching on pushing through the window), and actually did all the box jumps on the 24in box, I believe. Felt great.

  8. Maiko says:

    aaaaaaaw thanks Reggie! ^o^

  9. TomandAmi says:

    Great class Sunday – I’ll never forget my first snatch. It is somewhat of a psychological barrier to overcome th efirst time you are thinking about wipping 100+ pounds overhead. It really is amazing the mechanics and technique involved.

    On the MetCon side – I realized Monday in thinking about the workout the day before that I totally screwed up my counts – I did 6 pull-ups then 12 push presses with 40 lbs and another 12 box jumps. No wonder I was draggin behind my team.

  10. Maiko says:

    your first paragraph made me snort my drink Tom

    Congrats to everyone who’s seeing great results with the Zone! I’ve been completely off the wagon for at least a week now but need to get back to eating little to no sugar at the very least.

  11. TomandAmi says:

    I think snorintg liquid is part of the Zone protocol so don’t worry. (Please note that I did not even take advantage of the even more loaded “power snatch” termninology – though I did once see a Crossfit T-shirt bearing the slogan “Getting more snatch than Ron Jeremy”)

  12. Becky says:

    Thanks for a great workout!! (and for a fantastic picture of Michael) 🙂

  13. Maiko says:

    we’re glad you guys had a good time!!!