Tuesday 091103

Ricky Frausto Filed Under:

WOD
Snatch 4x1 @ 92.5%

You have the full hour. Work up to 92.5% of your 1RM and perform 4 singles at that weight. Spend a lot of time at the lower weights sharpening that technique and acquiring the speed needed to move the heavier weights. Use triples and doubles.

Then proceed to move up, using singles until the correct percentage is reached. The next time we snatch, it'll be for a new 1 rep max.

Post weight to comments.


Proud to Lift Like a Girl: 2006 American Open Highlights.

The Olympic lifts are about strength, power, speed, grace, flexibility, accuracy, style, timing, and fun. They are athleticism at its finest. Give in to learning and loving them.

If you would like extra attention on improving your O-lifts, don't be afraid to contact myself or Jon. We offer reasonable rates and unending passion.

__________________________________

UPDATE: There has been a change to the Saturday schedule. It is as follows: We will maintain the 8AM class for those that wish to come in and still make the med ball tournament. We will then not be having a 9AM or 10AM class but will substitute a 12:30PM class.

The reason we are eliminating the 9AM and 10AM classes is to encourage people to come out to UNO's football field and if not participate, at least watch and cheer on. I really want a lot of CrossFitters to come out and enjoy a day outdoors. Now you don't have a reason not to come out. You can come play, watch, cheer on and still be able to get your workout in at 12:30PM.

I hope everyone understands what I am trying to do here. I want participation in some form or fashion. Sorry for any inconvenience this causes you.

17 Responses to "Tuesday 091103"

1. paul Says: http://crossfitomaha.blogspot.com/2009/11/tuesday-091103.html?showComment=1257255365484#c7319906138255257105'> November 3, 2009 at 7:36 AM
2. nice work, 6am!
   
   nice, low-key day for me. welcome change after kalsu. snatched 110x4.
3. Shelley Says: http://crossfitomaha.blogspot.com/2009/11/tuesday-091103.html?showComment=1257256566835#c8037199677573685984'> November 3, 2009 at 7:56 AM
4. Lightbulb moment for me as Joe says. Not moving my feet out wide and getting underneath the bar made a huge difference. I did more than 4 at 77#, and it actually felt really good. I would never say easy but compared to past snatch WODs, this felt great. I am expecting a new PR the next time we do 1 RM.
   
   Thanks Jeff for the advice on squatting underneath quickly. I was much more efficient today.
   
   Great job 6 a.m. !!
5. BC Says: http://crossfitomaha.blogspot.com/2009/11/tuesday-091103.html?showComment=1257257594261#c1294406773602977747'> November 3, 2009 at 8:13 AM
6. 93#, 4x1. Snatches felt much better today than they did last week when we did Isabell or whatever the hell her name is. Not sure what was different, but as the bar came up I was able to keep it much closer to me as opposed to swinging it out away from my body. That makes a huge difference. Like, ridiculously huge. Nice work 6am.
7. Eric C Says: http://crossfitomaha.blogspot.com/2009/11/tuesday-091103.html?showComment=1257260475519#c6051561838594968812'> November 3, 2009 at 9:01 AM
8. 145x4. Good job Shelley. I think I actually saw some 'glow' when the bulb went off.
   
   I vote Andrew Sebastian to do more demos. He looked pretty good after that.
9. hannah eileen Says: http://crossfitomaha.blogspot.com/2009/11/tuesday-091103.html?showComment=1257266669014#c996530348288679970'> November 3, 2009 at 10:44 AM
10. hey ya'll. I was wondering if anyone had the pictures of us as a group from Denver and could email them to me. Please and thank you.
11. Gina Says: http://crossfitomaha.blogspot.com/2009/11/tuesday-091103.html?showComment=1257267090626#c8698175064363670206'> November 3, 2009 at 10:51 AM
12. I was having trouble with my foot placement today, too wide, too narrow, etc. Did 4 at 68# and they were okay. Definitely need more work on these....
13. Danielle Ostronic Says: http://crossfitomaha.blogspot.com/2009/11/tuesday-091103.html?showComment=1257267475259#c2323632396337295772'> November 3, 2009 at 10:57 AM
14. Just an announcement!! If anyone would like to order some free range, hormone free, chickens please let me know. They are $1.50/pound and can range from 3-6 pounds. They also have cornish hens. They are from a farm in Weeping Willow and he will deliver them to Omaha. If you are interested in purchasing some please send me an email at danielle.crossfitomaha@gmail.com
    
    Thanks
15. BigD Says: http://crossfitomaha.blogspot.com/2009/11/tuesday-091103.html?showComment=1257270286761#c3864097252112495078'> November 3, 2009 at 11:44 AM
16. 110x4. Felt good with moving my feet to shoulder width at the start. Can't wait to try a new 1RM next time!
17. hannah eileen Says: http://crossfitomaha.blogspot.com/2009/11/tuesday-091103.html?showComment=1257277445181#c7774944651197921014'> November 3, 2009 at 1:44 PM
18. I was trying a wider grip than I am used to today for my snatch. It felt a little weird and didn't help my shoulder pain. But, most of my attempts felt smoother than usual. I got 3 of my 4 attempts at 92%.
    Great job, nooners.
19. Addi Says: http://crossfitomaha.blogspot.com/2009/11/tuesday-091103.html?showComment=1257280118532#c1583624975514008489'> November 3, 2009 at 2:28 PM
20. 103x4x1
    
    These felt a little off for me today - had trouble making contact with the bar, and I'm too slow to get under the bar. Still tons better than just a couple months ago, so I'm happy, but today just wasn't a really "on" day.
    
    Thanks for the entertainment, Hannah. They really should separate us.
21. Steve Says: http://crossfitomaha.blogspot.com/2009/11/tuesday-091103.html?showComment=1257280758169#c2766378472722533207'> November 3, 2009 at 2:39 PM
22. I will be there for med ball. If anyone is apprehensive about it... don't worry! Last year was a lot more fun than I expected. I hope everyone can make it out.
    
    And good job to everyone at noon today.
    
    120 x 4 - think I'm ready for at least 132 next.
23. Brandon Says: http://crossfitomaha.blogspot.com/2009/11/tuesday-091103.html?showComment=1257297907764#c2565155946884931630'> November 3, 2009 at 7:25 PM
24. I won't be able to make the med ball tourney at UNO, I'll be in Ohio this weekend. Snatches were good today except for the last 2... left shoulder was being a pain in the ass. I stopped after 3 reps so I wouldn't tear anything.
    
    191 x 3
    
    BrandonB
25. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/11/tuesday-091103.html?showComment=1257300809844#c4099383941291119681'> November 3, 2009 at 8:13 PM
26. snatches are frustrating to me! as Ricky said... my "invisible line" for the bar to follow felt like connect the dots and then I was thinking about it all too much!! UGHHH! 58# x4 ...at least I've come a long way since the PVC pipe days.... :) see ya'll manana!
27. B3nj4m1n Says: http://crossfitomaha.blogspot.com/2009/11/tuesday-091103.html?showComment=1257303829603#c3947769273529885301'> November 3, 2009 at 9:03 PM
28. People, there are a couple new funny crossfit videos out. They are more hard hitting and critical than the first one.I am pretty sure they were written by a different person. You can find them at
    
    crossfitbolling.wordpress.com
29. Gdawg Says: http://crossfitomaha.blogspot.com/2009/11/tuesday-091103.html?showComment=1257309664136#c2825233506230609790'> November 3, 2009 at 10:41 PM
30. This comment has been removed by the author.
31. BigD Says: http://crossfitomaha.blogspot.com/2009/11/tuesday-091103.html?showComment=1257309952146#c8318125083398045360'> November 3, 2009 at 10:45 PM
32. Brandon, enjoy God's Country! Go Bucks!
33. Courtney B Says: http://crossfitomaha.blogspot.com/2009/11/tuesday-091103.html?showComment=1257312834560#c8017750754416784392'> November 3, 2009 at 11:33 PM
34. I got a lot of good work in today and worked up to 58# which is a big improvement. This is the first time that I have done snatch with weight on the bar in a very long time. I missed a lot but also got quite a few and got a lot of great help from Ricky and Jon today.
    
    Also, although I hate to miss Ultimate Med Ball on Saturday, my cousins husband just got home from a 1 year tour of duty in Iraq last week, so I will be in Des Moines for his big homecoming party on saturday. Anyway, everyone have a blast and take lots of pictures!!