Proper set up for hang snatch

Work to heavy hang snatch

4 rounds for time of:

3 Power snatch (115 lb./85 lb.)
20 Air squats
1 Rope climb

Post hang snatch weight and WOD time to comments.


Get to know……Ryan H., aka R4!!

How long have you been a CrossFitter?
Since July 2011

What is your previous sports/fitness background?
Country Club workouts – bicep curls, calf raises, etc.

What is your favorite CrossFit WOD?
100 burpees for time.

Least Favorite?
Jackie- she’s manipulative.

Your Fran time?
Yet to do it officially.

What athlete (CrossFit or otherwise) do you admire most and why?
Dirk- I admire his persistence and consistency and humbleness.

What do you hope to accomplish by doing CrossFit?
Learning more about Olympic lifts; be able to compete with the Ryan’s, Curtis’s and Lucas’s of the world; compare my times with other friends at different CrossFits. I also want to continue to improve and learn in overall fitness.

Do you train for a specific purpose (ie, another sport)?

What are your CrossFit goals?
To get up to speed on the lifts and to learn how to do double-unders faster than a 93 year old great-grandfather.

Do you paleo or zone?
Hybrid Paleo

Would you rather do 100 burpees, 100 pullups or 100 squats?

What do you do when you are not at CrossFit?
I work between Crossfit WOD’s so I can pay my membership. I like to climb mountains, and I like to travel — going to New Zealand in November.

Lifting shoes of Vibram five fingers?

What is on your favorite CrossFit t-shirt?
An Under Armour logo

What do you do for warmup?
Warm up my shoulders is a key for me. Before I leave the house I usually hop on the stationary bike for 5 minutes.

What do you do for recovery? How often do you take rest days?
I don’t do anything special for recovery. I rest once or twice a week.

What is the best piece of advice you’d give a new CrossFitter?
Buckle up my friend and stock up on the Advil.

What CrossFit certs have you been to or hope to go to?
I haven’t been to any yet.

If you could have dinner with three CrossFit all-stars, who would it be?
Rich and Mikko and Ryan Shupe

What do you like best about CrossFit Seven?
The people, hands down. And the music.

Any other information you would like the world to know???
Go Frogs.

Be sure to check out additional member profiles in the “Member” tab above. Post thoughts to comments.

Thursday WOD, September 15, 2011

9 thoughts on “Thursday WOD, September 15, 2011

  • September 14, 2011 at 6:05 pm

    Damn… that interview had me in tears. Hard hitting and very inspirational.

  • September 15, 2011 at 6:51 am

    #135 / 3:49 Good sprint workout, saving up for FGB…

  • September 15, 2011 at 8:25 am

    Are R4 and Lokey the same dude?

  • September 15, 2011 at 10:50 am

    Im coaching today, and not surprising there is a heavy snatch on the agenda. PLEASE don’t be scared, intimidated or turned off by this movement. It is simply one of the best things you can do for your overall performance. If you come in the gym every week and think (like I did 2 years ago) that you will never be interested in lifting, then do yourself a favor and try it. I hope to see lots of you there tonight!


  • September 15, 2011 at 12:41 pm

    Zombie Cody: R4 just has a man crush on me.

  • September 15, 2011 at 5:11 pm

    Wod rx – 2:30

    Fun 5pm class, good work!

  • September 15, 2011 at 5:53 pm

    WOD-4:47…..I was really excited to see I was within 10 seconds of Curtis’s time….and then Amanda asked me at the 4:15 class about power snatches, and I realized I did the entire wrong WOD. I did power cleans, which explains the super fast time – woops!! 🙂

    Thursdays are also a favorite day of the week because Andrew, Curtis and I cover the pm classes – it’s SO FUN when all three of us are there – hope everyone else has a good time too! Great PM classes today!

  • September 15, 2011 at 6:28 pm

    165# hang snatch

    WOD: 3:18 rxed

Comments are closed.