As Alex Clifford would Say…Nice Snatch!

Sunday, was the first time I went to an evening class at Potomac Crossfit. 

I was still sore from the day before, but in an effort to work 3 days on and 1 day off, I made sure I went; it turned out to be somewhat of a disappointment.   It was a two part workout, the first part working on muscle ups, and ring dips, or in my case ring rows, and ring dips from a stand, a 10 minute stretch of work every minute on the minute. 

So “Isabel” one of the many ladies of Crossfit, she is simply 30 reps for time, her weapon of choice the snatch.  The prescribed weight today was 135 lbs.  Being the manly man that I am I did the WoD at 95 lbs.  In hindsight I could have done the WoD at 135 lbs, yet it would have taken longer which may have been better.  I stepped back in weight because I am really trying to be smart about the weights I choose, so my technique doesn’t break down. 

The Snatch…

A good portion of the session was spent doing drills to improve the snatch technique.  Today’s coach Jon apparently knows a thing or two on Olympic lifting, and even teaches a class specifically on Olympic lifting.  A couple of items I picked up from him today made a huge difference in my understanding of the snatch.

Jon tips I learned today:

1. In Snatching I have to get my entire body moving upward, pulling the shit out of the bar to the point if a stick were above my head I would hit it at the top of the arc of my pull.
2. Similar to a weight hanging on the end of a string, instead of trying to pull the weight upward with tension in the line, I am trying to get the weight moving using the momentum built up from my entire body pulling the bar upward, essentially getting the bar weightless, I am then as quickly as possible getting my body underneath the bar to catch the weight as it’s coming down.  This image was a huge help, and has made all the difference in the world.
3. Speed.  Speed. Speed.

I found this video on youtube. 

This was my “Isabel” work.  I also think I would have made the WoD harder if I had done the Squat Snatch, instead of the Hang Power Snatch.

My post “Isabel” snatches.