August 29, 2010 · Posted in WOD · Comments (49)
WOD:
3 rounds
2 – Snatch Grip Deadlift
2 – Hang Power Snatch
2 – Overhead Squat
2 – Full Snatch
*** take 2-3 min rest between rounds, go up in weight each round**
Met-Con
20min AMRAP
Run 1 mile
With remainder of time complete as many
Overhead squats as possible (95/65)
**Every dump do 25 sit-ups**
Reminder: Fight Gone Bad 5 is September 25th. This annual event, will be a fun workout and BBQ to raise money for the Wounded Warrior Project. Please go HERE and register under CrossFit IGNITE to take part!! This event is open to all friends and family.
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49 Responses to “Monday: Snatch”
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33 South Maple Avenue
Park Ridge, NJ 07656
Tel: 973-879-1210
*Park on the street or in the lot PAST CFI on the left.
*Please DO NOT park in front of the garage door.
Click Here for Driving Directions
Awesome WOD to start off the week
I’m with Chris S.
This one looks like a lot of fun. See if I can break 8:30 on the mile… while all you other speedsters leave me in the dust.
Nothing like chewing on some dust for motivation for next time!
I am going to make it in for this wod and I can’t wait.
Randy can’t wait to see you agagain…. Missin the goose
Spyder is alive and back from Antigua and will be attending this WOD.
This one is going to be brutal…havent done anything in over a week.
Looking forward to another attempt at the mile. Would love to drop my time down
So much for cherry picking…..I’ll be there tomorrow!
Glad to see ur home nick… Looks like ur ready to get back to work
Just an FYI….Antigua was full of mongooses…i think it might even be a national animal or something.
how was Antigua? WOrht it?
it was definatley enjoyable, but not my favorite of islands. The resort was on an amazing 100 acre piece of land, with a bayside and oceanside. Huge Villas and Rooms, but food was marginal. I’m glad to say I’ve been to Antigua, but my heart is still in St. Kitts.
Fun wod today I love amraps… Most reps at 3rx was 75 so far …
I only was able to get 55 but got a PR on my mile
Coach…I twisted my ankle this weekend…thanks to Kenia’s party…should I still run on it? or should I row??? i need to stop hanging out with Kenia…
a very conveniently twisted ankle on the day we have to run a mile??? hhhmmmmm…… ;-P
Congrats on the PR Steve! You are a runner once again!
I take back the sarcastic remark for Vasti….Kenia has confirmed the injury! lol
Good job Steve!
haha @Sherilyn. I wish I remembered how the injury occured…or how I got all these misc. bruises…maybe I was trying to parkour? Who knows.
Vasti… Ugh really??!! 1 step fwd 2 steps back.. Yeah u can row but its 2000 meters… Man I can’t wait till everyone stops drinkin. .. September is gonna be the month of changes!!
amen to that Coach. I will no longer drink.
What was your mile time, Steve?
Neil i got 7:53.. I think if i got at it a few more times and went on a track i could do sub 7:30 no problem even close to a 6
Im happy thouhg 7:53 mile on the street
325 Deadlift
305 Back squat
318 fight gone bad..
5 something Fran..
195 push jerk (think i can do more)
my stats are climbing,.,.
In a perfect world i would like
Neil’s Mile
Bad Brads Deadlift and TGU
Greg P press’s
Vics – Metabolic conditioning.
Tina’s Air Squats
I would just like to point out that I was sober.
Also guys and Gals
We do have a facebook page..
if you havent friended us yet.. please do..
we are trying to build that up right now..
PLEASE FRIEND US ON FACEBOOK!!
whats the FB link? cause i see alot of different Crossfit pages on FB
@Chris,
here it is!
http://www.facebook.com/profile.php?id=100000316654320&ref=ts
@Kenia, lies!
Thank You Vasti
Can we have another Defiant night before the no drinking September thing….
Marisa
Funny you mention that..
NEXT WEDNESDAY the 8th.
were celbrating Bad Brad’s wedding at the Iron horse..
Please make it a point to be there and give your congrats to him and his wife and her family. YES they will all be there..
Lets show them who IGNITE is..
@ Vasti really??? Cause I know for sure you weren’t “parkouring” unless thats code for falling down in the middle of the dance floor. If it is then you were def parkouring at the club : )
I wish i knew a hispanic girl with some time on her hands that was very internet community savy..
We need our twitter page set up.. we have an account we just need to get it started..
Vasti do you know anyone who is Latino , not working and really into solcial networking?? If so have her e-mail us
YEA!! SEPTEMBER 8TH!!! BE THERE!!! 8-D
Ivana and I are trying to convince her sister and bf (they are practically married themselves) to move to the US from London, and I can’t think of a better way than to introduce them to all of you guys and gals… the best group of people I know!!!
Another night at the Iron Horse?? sounds like fun
Congrats Bad Brad!
Steve! I’m LATINA!!! YES, YES…I will rock the socks off of the twitter account! we’ll also link it to the blog pg. we’re currently brainstorming. (“Follow The Box”).
I also need some info about the different benefits of DL’s and SGDL’s for my blog. They’re asking me, and I need to answer them something other than googling? You can check out my blog by clicking on my name above.
this is what I have so far:
Deadlift: You’re using almost every muscle in your body—from the gripping muscles in your hands and forearms to your spine-protecting core, powerful glutens and hamstrings, and the parts of your feet and ankles that keep you balanced.
Snatch-grip: By widening the grip to where you would hold the bar in an Olympic snatch, you make the exercise harder on the muscles in your shoulders, back, and midsection, which control your posture.
@Knarf – Just got my confirmation on the Merrell Down & Dirty.
@Igniters – Let’s get a few more people to participate, click/copy the link
http://www.downanddirtymudrun.com/ny.cfm
I wish i knew a lumberjack to finish a log that has been sitting on my driveway for months, haha.
Vasti bopth are great “core” movements..
Snatch grip works the bottom end of the Pull for doing the snatch.. its like a transfer movement meant to help with the overall snatch it self..
One is not necesarily better then the other.. what I can say is your deadlift will make your snatch Deadlift better, but not vice versa.
** my views change daily**
nick i see the fire pit in that logs future
who else is signed up for the mudrun on october 3rd?
Big
Robin
Franky
anyone else?
Im thinking about it gotta check n see whats going on ..
Kung Fu, JR, Griff, Agar, Tuna, Donna, Lucy? Sandra, Vasti, Stef… and the list goes on ..
whats up people lets get into it..
I think kids are allowed too..
Mikee , franky, john boy..
yes, I’m signing up for this…Stef is already signed up.
Thanks, Coach. I’ll post the DL SGDL snippet.
Hello everyone. Steve wants me to put the recipe of the chicken I made on Saturday Night. I got it off of http://www.everydaypaleo.com.
3lbs of organic chicken
jar of organic all natural salsa (we liked Green Mountain)
large can of organic all natural fire roasted tomatoes.
put everything in a crock pot. and cook on low for 5-6 hours.
You will see when the chicken is done it starts falling apart.
Then you take it out and shred it.
Its Really Really good.
Have a great day!
@Vasti – so is the whole Crossfit Intimate in for the Mud Run?
@Steve – For your sake I hope someone’s nickname is Tuna (see #39 above) & you didn’t mean Tina, bc she will be Air Squating on your @$$.
meat and crockpots = match made in taste bud heaven.
Oh Yeah!! Can’t wait to eat some MUD w/ the rest of CFI…come on guys sign up!
Back to Todays WOD: I’m going to be sucking wind tonight on that mile run, but I’m up for the challenge
Also I’ll be starting the Whole30 on Sept. 1st just couple days before the rest of you..
Lisa (STEVE’S SISTER), please come work out with us pronto!!!! Thanks for the recipe.
YUM! @Steve’s Awesome Sister, I have to buy a crock pot, but I think I’m going to make this, this week.
@Robin. ai dios mio…crossfit intimate…
@Big who are you?
@any/everyone, want to rent out your crockpot? i’ll make enough for you…lol
@CFI, are we going to get instructions on the WHOLE 9 | 30 Day challenge? I can’t wait to tweet about it…
Vasti…I’m Rob’s aka OH YEAH’s younger brother, you all haven’t seen me around much but you’ll definitely be seeing me around more often…
Some MondayInspiration for ya.
I’m sure they’ve shared this before, but here it is again (JIC).
THIS IS MY GYM
These bars are my bars. When I put more bumpers on the ends, I get stronger. But when I take heavy weight off, I can go faster.
These rings are my rings. When I am strong, I can hold my arms out farther and test my strength. But when I am weaker, I draw everything close and just hang on.
This iron is my iron. The weight I try to lift in this life. It hurts me but it makes me grow. I’m stronger now than I was a week ago, a month ago, a year ago, a decade ago. And I’m only getting stronger.
Does that scare you? It should. My power is legendary, my strength is inspiring, my life is a testimony to the heart that beats so strong in me and the soul that goes so deep.
I am a CrossFitter. And this is my gym.
—Lisbeth Darsh/CrossFit Watertown.
http://www.facebook.com/photo.php?pid=32579227&id=51304750&ref=fbx_album#!/video/video.php?v=115956768444611&ref=mf
@BIG, oh! The ‘other’ Dominican! Can’t wait to WOD with ya…