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Lifting Ourselves and One Another

Sunday, September 28, 2008

40, 30, 20, 10, rep rounds for time:


Single Arm Alternating Dumbbell Snatch

Knees to Elbows

Coach’s notes:  Guys use 35 lbs. and gals 20 lbs.  Catch for the snatch is a full squat, so scale the load if you cannot reach proper depth.  Turning your torso and looking up at the dumbbell can help improve range of motion at the bottom.  Post time to comments. 

Compare to July 10, 2008


Comments: 13

Shoobug g you have that web site for the olympic lifting class?

25 Double-unders
21 KBS (1.5 pood)
450 m run
5 rounds in 20:56
Starting to feel silly to keep posting my modified workouts. Can’t wait to be healthy.

As rx’d – 23:55

6 minutes faster than last time.

as Rx’d*

*Knees to elbows were lame. They were more like knees to elbows 20% of the time. I will force myself to practice them to ensure I can actually do them properly next time. :o)

As Rx’d

18:56….used alternating split snatch instead..Trevor said this was suitable….

need to work on K2E…major weakness for me….

20:02 as rx’d
Pleased with how K2E’s are coming along. Challenge now is not as much getting knees to hit elbows, but being able to string multiples together, especially when I’m tired. Great workout! Thanks Trevor.
Pierre, think it’s great that you’re modifying and staying committed to your fitness program!!!

24:4 something

Used 12.5 lbs, knees came up to mid abdomen. This was a very challenging one, but felt good at the end.

db snatch as rx’d
Knees-Almost-to-Elbows. It’s getting there 🙂

G; 16:13
K; 19:33
both split snatch

Rx’d at 23:12, no cryiing this time!
Brain fart at the 20 rep mark, did 20 snatch on each side, but thats not a bid thing I guess in the eyes of crossfit…

I am interested in the size 9 lifting shoes Trevor mentioned to me. Can’t remember who they belong to.,,please let me know via this site or email me.

I can forward the information on thenOlympic Lifting certification at SAIT held by Larry Mathers from Edmonton. I am trying to get the information from him to post on this website. If interested look for more information as I get it or email me at shoobug@telus.net


Flexibilty is my big limit on this one.

26:12 w/ 25 lb DB

32:45 for me. Not too good at the snatch yet so mostly worked on form for those…only used 12.5lbs. also Knees to Elbows were not so much as Knees to abdomen…

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