Thursday WOD, 3/4/10
Posted on 03. Mar, 2010 by in Workout of the Day
“Karlie and Amie’s Birthday WOD”
Snatch, 2 reps per minute for 20 minutes
Followed by Clean and Jerk
1-1-1-1-1
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Vladmir Sedov is a world champion lifter. Below is a frame-by-frame picture of Sedov’s 94kg snatch. Notice in the first three frames, his back angle stays the same, shoulders over the bar (this is the same starting position as deadlift and cleans) – the only thing that moves are his legs, driving the bar up.
In the fourth frame, the bar is in the “mid thigh” position ( his is actually a little higher than mid-thigh), followed by the fifth picture, where he hits his “pockets”. Pockets are so important because hitting that position initiates the third pull, the all important “finish”. Every time you snatch or clean, you HAVE to hit the pockets – HAVE to. If you jump from mid-thigh, you will miss the lift every single time. (Read that again, and let it sink in.)
The sixth picture is awesome – he is finishing the pull. When you hear a coach tell you to “FINISH IT”, this is what they mean. You have finished moving that bar up as far as it will go. When you finish the third pull, that’s the time you start moving your body down quickly to meet the bar – you do not bring the bar up to meet your body – your body goes down to meet the bar. If you look closely at the sixth picture, it looks like both the bar and Sedov are going up. However, in reality, the bar is moving up, and Sedov is moving DOWN.
The last two frames are Sedov locking out the snatch, fulling receiving the bar. Notice his feet aren’t crazy wide – they are in the landing position. Also, check out the height of the bar in the last frame – it’s the same height as in the sixth frame. Sedov brought his body under the bar and didn’t bend his arms to bring the bar up to him.
Snatches are tough and require great patience. The biggest obstacle you will face is getting your mind out of the way and trusting your body will move as it should. Practice the Burgener warmup every day to solidify your footwork and get into your head where each position is. Practice snatch balances to get the speed through the middle. Most of all, focus on hitting your pockets with each lift. Perfect practice makes perfect.
Here is the video of Sedov’s snatch detailed in the still frames above.
Post questions and thoughts to comments.
10 Responses to “Thursday WOD, 3/4/10”
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CrossFit Games 2010
CrossFit Journal, Free Issue
Amie
04. Mar, 2010
Happy Birthday Karlie!!!
Angie
04. Mar, 2010
Are you going to BE THERE on your very own Birthday WOD?
Minimum Effort
04. Mar, 2010
I think technical lifts and Amie’s BD are not in keeping with the spirit of the game, I don’t see Karlie getting a figure skating WOD. Oh that’s right, she is not the WEB Mistress.
What we should have is some crazy 9 minute METCON, proceeded by Amie and Karlie enjoying a bunch of cake and ice cream.
Amie
04. Mar, 2010
Angie-Yes, I will be there – teaching the 4:30 class. Will get there after school to WOD, so that I can enjoy the cake and ice cream Ronin is apparently bringing. Ronin, I prefer cookie cakes – I don’t like store bought birthday cake
whisky
04. Mar, 2010
Amie, were you going to post up info about the party on the 20th? Thanks.
Max Effort!
04. Mar, 2010
For Erik:
http://www.youtube.com/watch?v=vMAZugcu0wE&feature=player_embedded#
Amie
04. Mar, 2010
Whiskey-Yes, tomorrow.
Amie
04. Mar, 2010
Congrats to Karlie – PR on C&J on her birthday!! 95 lbs!!! Andrea PRd too! 85 lbs!! Strong work at the 4:30 class!
Ronin-Thank you for the 2010 glasses!! What a great birthday party!!! Andrea, thank you for the cupcakes!!!
Max Effort!
04. Mar, 2010
Did yesterday’s WOD
Deadlift 405 X3, X3, X5
147 reps in 15:30
Karli
04. Mar, 2010
I had a really great time today. First ever snatch and best ever clean & jerk! Thank you all!