May 13, 2009
May 20, 2009

We had a lot to cover Sunday morning, including a request to work on barbell snatches. Spending some time to develop the Olympic lifts is always worth the effort, and we were lucky to have Fred on hand for a little extra coaching. After a general warmup and some PVC dislocates, Sotts presses and OHS we covered the Burgener warmup.

After that it was on to 3 rep Snatches, focusing on resetting and getting good reps each time. We worked up towards 3RM range without specifically trying to PR. For the last segment of class we hit a WOD focused on power more than conditioning (although it certainly worked for both). The goal was to complete each set withing the minute, resting until the next minute (and exercise) rolled around.

5 rounds
3 Snatch (around 75% of 3RM)
6 Box Jumps
9 Clapping Pushups

Post loads, technical questions, feedback or soundtrack requests to comments!



  1. Maiko says:

    Just wanted to thank Fred for more pointers on the Olympic lifts. Will be working on keeping the bar close and opening my hips fully tomorrow!

  2. Maiko says:

    ps – happy hour details?

  3. Monica says:

    Really enjoyed the break downs in form that we have been going over lately. This was by far the best breakdown for the BB snatch so far and the first time, I was able to feel comfortable with it. Same goes for the KB snatch which we reviewed 2 weeks ago, I was never able to snatch without hitting my meek little forearms, but the breakdown was perfect to perfect the form…thanks Tom!!

    Definitely feeling those snatches today in the traps (which is good) and the abs.

  4. Anonymous says:

    I love Snatches

  5. edgy reggie says:

    I’m still smiling from yesterday’s workout for three reasons. One: The workout was simple and effective without wearing me out (or feeling “gassed out”). Two: The workout played to my (pardon the pun) strengths (yes, I love barbell snatches too). Three: I felt a lot better performing my (full) snatches…I believe that these were the best full snatches that I had ever performed. [Now I just need to keep repeating that performance while I increase the weight. :-)]

    So…yeah…Coach, you requested my “happy face,” and you got it…after the warm-up. 🙂

    Anyway…I did full barbell snatches at 95#, and I did power snatches in the met-con portion at 95#. I used the 22″ (or is it 24″) box for the box jumps. I worked out with David, and neither one of us incurred a “penalty.” 🙂

    Did I mention how much I enjoyed yesterday’s (May 17) workout? 😉

    CFDC’s own ODB…is still working on his Zone blog (so stay tuned).

  6. edgy reggie says:

    Also, I would like to thank “F-squared” (a/k/a Fred) for his invaluable pointers.

    The smallest details makes all the difference.

  7. F2 says:

    Always available if anyone wants to work a little more on any aspect of the olympic lifts. Either let me know in the gym or shoot me an email at

    Good work the other day.

  8. Rob says:

    I like how Maiko has her priorities straight. I think you guys should just pick a date and go with it.

  9. ChrisW says:

    I have to echo the praise for Sunday’s class and the breakdown on form. while the wod part wasn’t a gas-out, the net effect for me was major progress on the snatch …early on, I couldn’t put 95# up, but with cues from Tom (“stop thinking”)I was able to use that weight for the workout with Rob and Brendan (?). Form still needs work, but great class.

    Maiko, yeah, pick a date that works for you and some others and go with that…we’ll just have to do it again if not everyone can make it.

  10. Maiko says:

    My role is nothing more than an instigator/nudger/etc! We the people have spoken (June 5th or this Friday seemed popular), it’s time for our fearless leader to stand in and make the final decision!

    …and then dump all the actually planning on Steph, meheheh!

  11. TomandAmi says:

    Great class Sunday. The programming is always solid but the last few have been particularly good. I think the focus on a skill is helpful. I worked with Steve O. and Chris S. -I think we were at about 115 for the snatches. That is definitely a “needs improvement” movement but I feel like I at least understand the basics enough to practice on my own now. Happy Hour would be great except thsi weekend is Memorial Day so I suspect a lot of folks will be gone thsi Friday like me and Ami for example.

  12. Tom Brose says:

    June 5th it is!

  13. Fatima says:

    June 5th works for me.

    I enjoyed Sunday’s work out too. I got up to 55#s for the workout and was paired with Alina (sp?) and Steph.

  14. Sara says:

    the 5th works for me and once again I am sad I missed sunday’s 10AM class