Workout of the Day (WOD)

Friday 8/1/14

First announcement:  We are postponing 1RM Saturday again due to Seafair, we will have it the following Saturday, August 9th.  Get out and enjoy the sun, we will still have our normal Kids class, 9 and 10am classes.

Second: Mark your calendar for August 23rd for the 2nd annual CFIB BBQ at DK and Emily's place.  Last year I learned how to play flip cup, who knows what else I'll be exposed to this year :-)

 We don't get to see Austin run often, nice work!

We don't get to see Austin run often, nice work!

 No shirt....Check.  Sunglasses on....Check.  Looking cool....ALWAYS.  Now DK is ready to row.

No shirt....Check.  Sunglasses on....Check.  Looking cool....ALWAYS.  Now DK is ready to row.


The Snatch

The Snatch is a very fast lift. In addition to moving the weight quickly, the snatch also moves the weight a long distance - from the ground all the way overhead. The snatch not only trains power, but is an excellent developer of balance, flexibility, coordination, speed and strength.

The snatch employs the "hook" grip.  Please please please work this in sooner rather than later.  This grip holds your thumb underneath your fingers instead of on top. It can be a little uncomfortable at first, but is essential for snatching heavy weights.


We focus on some form of mobility and stretching every day, but it will be a recurring theme: maximize your flexibility and range of motion, and your missed lifts will become fewer and fewer (not to mention you’ll remain safe through the catch). Make sure you can properly hang power snatch, overhead squat, and snatch balance before putting the snatch grip ground to overhead in effect through a full squat.  Remember, this is a high skill move with lots of balance and coordination required.  Warm-up is needed, which includes drills and segments of a full snatch.  PVC and light loads will help alert the joints, namely the hip and shoulder sockets.  Coaches will modify and scale you if you’re not comfortable and ready for full squat snatches with weight in a workout.

Bar Path

This is the most common flaw, and starts in the set-up.  If the bar is not moving up the body correctly from the ground (ie: moving away from the body at the start) then the whole lift is compromised. Lose snatches forward a lot?  You’re probably not pulling the knees back enough or you’re allowing the bar to float forward around the knees early on.  I know that’s my personal issue when snatching, for sure.  A very common result from a very common error.  Correct this while keeping your chest and shoulders up and over the bar and your success rate increases immediately.

Strength – 15-20 minutes snatch work – 70-80% effort, getting heavier after each quality set
Newer People – Overhead squat – 5 sets of 3 reps
Intermediate with the Snatch - Mid-thigh snatch – 5 sets of 3 reps.  Hold onto the bar the entire time.  This can be power snatch or squat
Experienced with the Snatch - Snatch complex – 5 sets of 3 reps/set – First from the high hang snatch, 2nd mid-thigh snatch, and 3rd below knee snatch.  Hold onto bar the entire time, the bar never touches the ground during the Snatch complex.  Catch each in the squat.

3 Rounds
400m Run
25 Push-Ups
25 KB Swings (55/35)

Have you ever wondered how to make a hit dance club song?  Damn this is catchy, it's true and I would jump around dancing to this song at the club.  I'd fall for it.