WMG - Sat. Feb 6th, 2009

high hang snatch - 3 sets of 3
(work on receiving bar with confidence, light to moderate effort)
snatch balance - 3 sets of 3
(work on catching at complete bottom, locked tight at bottom, light to moderate effort)
10 power snatch - 50% of 1RM Snatch 2 days ago
1 min row sprint @ 90% effort
rest 2 min x 3
12 fast push up burpees
1 min row sprint @ 90% effort
rest 2 min x 3

post 2 things to comments:
1. learnings from the snatch ex's
2. your favourite cheat meal and why


Sweeney said...

1. Learnings: Oly lifting is one of the most complex technical movements I have ever encountered. I thought the golf swing was technical, but I am now drawing parallels between the two sports. (if you can call golf a sport)

Worked on staying in contact with the bar. The drop and the landing seemed fine, but I wanted to focus on the bar today, so I kept the weight quite light.

2. Favorite Cheat Meal: Orville Redenbacher's Buttery Microwavable popcorn. If you eat enough, and I can, it can qualify as a meal. A post meal shower is recommended.

Gord said...

what I learn about snatch

1. A little wider grip on the bar allows the bottom squat position to be a little more free (thanks sweeney)

2. When I jump I tend to land too wide. This affects my flexibility and prevents droping under the bar.

3. My brain....need to drop faster and not over control the descent, which make it slow. same problem with thrusters.

MY favorite cheat meal:

I love matadors pizza with green pepper, pineapple, ham, mushroom followed by an organic date square or banana bread and butter (Really any baked good). My mouth is watering thinking about it.

looking forward to see what everybody else is into. Maybe will give me something to try.

Aucoin...I would love to get that pumpkin cookie recipe...mmm baked goods

Geoff Aucoin said...

1. Learned I need to focus more on not re-dipping on the high hang snatch and to simply explode up from the hang. Gotta turn those elbows out and keep the arms long.

2. Cheat meal? It used to be an flat-out orgasmic barrage of all things beer, pizza and ice cream but I'd be wrecked the next day. Now it's whatever I can get away with with minimal negative effects. The pumpkin cookies are quite amazing; combine that with something else that I made myself with maybe some beer or wine on the side and I'm just a happy little Newfie.

Off to Canmore for 24 hours (sans child) so have a gooder, fellas! And Michelle! And Laura!

bso said...

The snatch balance was fast today. I don't think I've ever really been able to nail tight form and pull under so quickly. I don't go rock bottom yet because of loss of lumbar extension, but a few degrees below parallel. Need to take up a little 30 day flexibility challenge I think.

Cheat meal:
Rib eye steak and perogies, topped with sour cream or cottage cheese, and chased with (at least a medium-sized) turtle blizzard from Dairy Queen.

deejay said...

Definitely no room for laziness on the snatch. You make one little mistake and you can fail reps with weight you shouldn't be failing with.

My favorite cheat meal is masaman chicken curry with coconut rice or Vietnamese noodle soup.

rwcorson said...

Ran 5 km race today in Maui with Liz & friends. Sifton got me by a step. I thought I could sneak up on him. 20:17-18.

Chad Action Brandt said...

After talking with James yesterday on snatch technique we wanted to try keeping the medial head of the triceps flexed keeping the elbows out, helping to not pull early in the second pull. Focusing on this point alone today, I shut down my mind and was able to have higher quality snatch session. Thanks coach! It always helps when someone else breaks down your movements.

Favorite cheat meal, well I made those pumpkin pie cookies and they were delish! But I love to go for a huge 5-6 course full-on Italian meal! I love to drink the real wine, no sugar, no juice and no additives just pure fermented grapes! Plus I love to go with lots of friends and family.
Hey coach we should crack the credit card and eat BIG one day!

Chad Action Brandt said...

Oh forgot to ask....James what is your fav cheat meal?

Ryan G. said...

A couple things I learned and a few things I need to work on...

- I tend not to reach full depth on the catch. Today I would do my standard catch then force myself to drop the extra few inches to the bottom. By the end of the session I feel like I was catching deeper.
I have a habit of rushing the lift, today I focused on being more patient. That helped me to not pull from the knee which kept me out of a forward inclination , catching after a good lift feels so much more solid.
I also need to work on the speed of my drop and locking my arms in the catch, I had a couple pretty soft ones on thursday and today.

Right now I'm trying very hard not to have cheat meals. One thing I do have a serious weakness for is Coconut Curry Soup. I'm sure this stuff is horrible for me as food naturally shouldn't taste that damn good.

Rory Hanlin said...

1. I learned how important rest is before a true max effort squat. I can't expect a PR snatch without adequate rest prior. I think I tend to push it a bit too much and expect my body to magically compensate and somehow get a PR. Doesn't work that way...

2. Favorite Cheat Food: My wife's chocolate chip cookies and milk. mmmm, delicious.

Brent Maier said...

1) Learned: The difficulty and preciseness required for performing ANY movement multiplies as as weight or reps are added. Snatching at a lower weight tonight reinforced how important it is to keep it close and make a SINGLE explosive pull when pulling from the ground. Much easier to do at a lower weight. The double knee bend should NOT slow the pull. Once we added the rower to break us down, it was very easy to spot the well executed power snatches.

2) Favorite Food: Well, I don't go out of my way to have these but if they are there, I will take the opportunity to indulge. Chocolate cake without frosting with some joe and Barnes and Noble cinnamon scones. I've never had one of these but I am starting to crave those pumpkin cookies Geoff has been yapping about lately. Can you get us your recipe big dawg?

Todd Dyer said...

snatch learnings: form is a lot better with light weight.
Thanks James. One of the things I like about this site is that due to the smaller numbers of participants you can respond to wods we are struggling on and plan work outs to tackle our weak areas.
Weak point for me is keeping the bar close and developing a solid consistent over head lock out position.
best cheat meal: bacon and cheddar burger and yam fries with garlic dip with a tall beer at the cactus club

Sifton said...

Did the 5K in Maui today with the Corson Family. Great run. Thanks for the push Rob!

Mack said...

Have always had the bar move away from my body causing havoc with my balance. Got a feel for pulling back with my upper thorasic, which is helping me in a big way to pull it up straight and it seems easier to drop under now. Thanks for the help DJ.

Timbits, I love those lil buggers

Michael FitzGerald said...

Learning - no matter how good I become at the snatch movement and derivatives, with a small load of course, I still need to practice and focus on the basics - weight on the heels, full extension, press the bar away, elevate the shoulders, duck the head through, and of course...speed, b/c these are not slow movements.

Favorite Cheat - Probably the enourmous amount of spaghetti (90% organic ingredients) I use to make back at St. FX with my roommate Jeremy Parsons. Or, two 12 inch Subway subs, with some Oreo ice cream to finish.

Geoff Aucoin said...

You cats want pumpkin cookies? Look in Dec 2007s Performance Menu! Maybe I'll post it myself if I get the time.

scott said...

Hey Guys- here you go!

Pumpkin Cookies

Time: 1 hour

Here is a tasty dessert. This recipe avoids dairy, gluten, refined sugars, and other problematic ingredients typically found in cookies. Now, even though these might technically be "Paleo", consuming these regularly or in quantity will still derail any fat loss or performance goals you might have! Remember what dessert should be: a rare treat.

• 2 cups almond meal
• 1 tsp baking soda
• 2 tsp pumpkin pie spice
• 1/2 cup coconut oil
• 1/2 cup real maple syrup
• 1/2 buckwheat honey
• 1 can pumpkin
• 1 egg
• 1 1/2 tsp vanilla extract

Preheat the oven to 350 degrees.

In a large bowl, sift the almond meal, baking soda and pumpkin pie spice. If you have a sifter, use it. If not, shake the bowl side to side and front to back until the flour has become light and fluffy.

In a second bowl, combine the coconut oil, maple syrup, and honey. Beat with an electric mixer for 2 minutes. Add the pumpkin, egg, and vanilla, then mix thoroughly.

Add half of the almond meal mixture and mix for around 1 minute. Add the second half, mix one minute more.

Scoop the dough in one tablespoon mounds onto baking sheets. Bake for around 12 minutes, or until just browning at the edges. Halfway thru the baking, rotate the baking sheets from the top shelf to the bottom shelf, and switch ends front to back.

Cool the cookies on the baking sheets, then remove them carefully to a wire rack.

These will be fairly soft cookies. They will be much firmer if you refrigerate them. You may also choose to add 1 tsp of baking powder, which will make them considerably firmer.

Zone info: ~ 24 servings (one cookie) at 1 carb block, 6.5 fat blocks

Enjoy! I love this site and the WODs, thanks James!

Scott Hagnas

Garage Crossfitter said...

The high hang snatch enforced the importance in using your arms after the 2nd pull to pull yourself under the bar faster.
snatch balance-use the weight on the bar as a means of pushing againest while dropping under the bar to get lower faster...

cheat meal-well 3 years ago i would have answered brownies, cake, icecream, chocolate sauce, rice krispie treats and a double quarter pounder from mcdonalds, but now if i ate any of those, even in small amounts, i feel like complete shit so a cheat meal now may be something like, chix over a moderate serving of brown rice pasta with a homemade alfredo sauce(parmesan cheese, butter and milk)