In balance

Tuesday 101012

Snatch balance 1-1-1-1-1-1-1
Post loads to comments.

Compare to 100412.

Hari’s commentary on today’s workout:
The Snatch Balance isolates a significant part of the Snatch. The movement allows you to concentrate on everything that happens after you get the bar from the ground to its maximum height, without having to worry on about the pull from the ground. It is a significant skill, one without which you cannot snatch. (continues in first comment, below)

Diet and mood disorders
Paleo “spaghetti” and baked green beans
The Hungarian (ketllebell) snatch
How to eat clean without cleaning out your wallet
Energy level and coaches

HAPPY BIRTHDAY, BRENDAN!

Ben works the push presses during Fight Gone Bad 5 (photo courtesy of Grace):
benpushpress.jpg

Responses

  • Hari

    The Snatch Balance isolates a significant part of the Snatch. The movement allows you to concentrate on everything that happens after you get the bar from the ground to its maximum height, without having to worry on about the pull from the ground. It is a significant skill, one without which you cannot snatch.
    Do yourself a favor: Watch the videos on the Main Site of several top athletes doing the WOD.
    And then, watch the video of the men’s winner of the Masters Competition doing Monday’s WOD. I think I can beat him. I’ll give it a try tonight.

  • http://allisonbojarski.tumblr.com Allison Bojarski

    From the CrossFit BrandX forums:
    Everyone is a Big Dawg. For those of you unfamiliar with the movement here is a video.
    http://media.crossfit.com/cf-video/cfj-nov-05/snatch-balance.wmv
    http://media.crossfit.com/cf-video/cfj-nov-05/snatch-balance.mov

  • Emily

    Court,
    Just wondering if I come in and do squat cleans instead of snatch balances to give my shoulder a break, would you rather me come to open gym @ 7:30? I was planning on making the 6:30 class.
    Thanks!
    Emily

  • http://timbroder.com Tim B

    5 sets @ 95%:
    20 ring dips
    20 unbroken chin ups
    20 GHD sit ups
    20 squats
    20 GHD extensions
    rest 2 min b/t sets
    3:33
    3:50
    4:25
    5:09
    6:07

  • Jamie F.

    1 Rep @ 95 LBS
    1 Rep @ 105 LBS
    1 Rep @ 115 LBS – Failed
    1 Rep @ 115 LBS – Failed
    1 Rep @ 95 LBS
    1 Rep @ 95 LBS
    1 Rep @ 115 LBS – Failed

  • JoeR

    http://www.cnn.com/2010/HEALTH/10/11/herschel.fitness.martial.arts/index.html
    “At 5:30 a.m., Walker wakes up to do 750 to 1,500 push-ups and about 2,000 sit-ups.”

  • Simon P

    also:
    “He eats once a day, skipping breakfast and lunch. After a long, intense day of training, he eats salad and bread for dinner. He doesn’t care for meat or fuss about getting enough protein. Walker’s a vegetarian.”
    wow. It’s probably not much use comparing oneself to him, as he is likely genetically gifted. But still. Put a lot of the nutritional stuff we’re told in into perspective.

  • Hari

    I call BS. No one can support that training regime on salad and bread once per day. Nor would anyone benefit from the ridiculus volume described, even on a rational diet.
    Do you know how long it takes to do 2000 situps? If you could maintain straight 10’s using the Tabata format from last night, it would take an hour and forty minutes. And then 1050 pushups (the middle of the 750 – 1500 range)at 8 per interval would take another hour plus.

  • Simon P

    It’s sounds crazy, but it’s pretty well documented. He’s been working out that way since he was in college.

  • Steve S.

    I’m not sure there is any benefit to linking that article here. I don’t see how it will help anyone from the gym improve. It’s a story of an incredibly genetically gifted man, and a barely believable story at that. All I see it doing is firing up the internet trolls to discuss how unbelievable this story is.

  • herschel walker

    when herschel walker does pushups he doesn’t lift himself up, he pushes the earth down.

  • Emerson

    It doesn’t seem that unbelieveable to me. Herschel Walker is a freak athlete and the world record for pushups in an hour according to Guiness is over 3,000.
    http://www.guinnessworldrecords.com/adjudications/070422Most_Pushups_in_one_hour.aspx
    Now who knows what kind of standard they are using, but I wouldn’t be surprised if Walker could do 50% or less of this everday given his notable athletic capabilities.

  • Eric

    LMAO
    I agree with Steve though. Even if it somehow was true, it is of little if any value to us non-freak athletes.

  • Lisa

    Sorry to contribute to the blog drift BUT…
    Michael Arnstein is another ‘freak’ athlete in that he runs 2:35 marathons on the fruitarian diet – 90% calories from fruit, 10% from vegetables – all raw, no nuts or seeds.
    I have seen him in races and he is really small and skinny but it seems to work for him and his speed. On the other hand, he does not mention doing any activity other than running – can he do a pullup, pushups, deadlift anything significant?
    http://www.thefruitarian.com/index.php/about/

  • jenn

    53-63-73-83-93-103F-103 Can definitely go heavier next time.

  • Simon P

    I don’t think it has any more or less benefit than linking to stories about the exploits of people like Rob Orlando, just for one example, who is also an incredibly genetically gifted person whose level performance will never be even close to attained by the vast majority of crossfitters.

  • chadb

    1 Rep @ 55 LBS
    1 Rep @ 65 LBS
    1 Rep @ 75 LBS
    1 Rep @ 80 LBS
    1 Rep @ 85 LBS
    1 Rep @ 95 LBS – Failed
    1 Rep @ 90 LBS

  • Eric

    Snatch balance:
    Warmups: Bar, 65, 85 (actually FAILED in a warmup set LOL)
    Work sets:
    75, 85, 90, 95, 100, 105, 110, 115 (yes did one extra).
    Mortified when I failed, but oddly this boosted my confidence. This was one exercise that actually felt easier the more I went on.

  • Emily

    squat cleans:
    55-65-75-80-80-85-85
    decided to not completely max out and really work on 3 things while under heavy (ish) loads:
    1) separating the 2 pulls
    2) dropping underneath the bar quickly, really pulling myself down
    3) getting full extension at the top, not dropping too soon

  • Sam

    65-95-115-120-135-155
    165 (failed, and did not go down enough in my overhead squat)
    in regards to the article, genetics cannot be beat sometimes, that dude is a freak, and his recant mma fighting will determine if he is really that genetically gifted.