The Man in the Mirror
Review and Perform the Burgener Warm-up
Spend 15 minutes finding 1RM Hang Squat Snatch, with quality form of course!
Rest as needed, then perform
“Jeremy”
21-15-9 reps for time of:
Overhead Squat, 95lbs
Burpees
Rest as needed, then finish with
Tabata Arch Hold
I will get the entire Frogman compilation video up as soon as I can! For now, I want to share one of my own experiences. One of the workouts was a 5 minute amrap of 155# squat snatches. I completed one rep, with 11 missed reps. Although I wasn’t happy with my performance, this is the reason that I compete. The top athletes completed around 20-30 successful reps…glaring hole in my abilities anyone? I was fortunate enough to have video of the entire 5 minutes and I watched it frame by frame that night to see what went wrong.
The ability to see the movement and break it down is invaluable. My first assumption before watching the film was that I wasn’t jumping the bar up, or not extending my hips all the way, but what I saw was much different. I actually jumped the bar up pretty well, it was the pulling of my body under the bar that I lacked. I wasn’t catching the bar with locked out arms. This is most likely something I have been doing for a while, but with a lighter weight, I could correct this by muscling out the extenstion of the arms and saving the lift, but not when the weight is heavy and not after having performed a couple workouts already that day!
So Wednesday, armed with this new information, I decided to work on my squat snatches and really pulling myself down under the bar fast. It was a breakthrough day! Actively pulling myself under the bar was the missing link to my snatch! Zeb had mentioned in previous months that I wasn’t under the bar fast, but seeing myself made all the difference. We need to utilize all of our senses and tools that we can in order to improve. We should listen to multiple coaching viewpoints, watch high level as well as beginner athletes, and watch ourselves on video!
In today’s warm up of hang squat snatches, use your camera phones, or bring in a camera and video tape yourselves! You might be surprised what you see and how you can improve your movement!
Payne is ready!
It’s pretty enlightening watching this video in the slow motion sequences. Diso, you are so close on each lift until the last possible moment of locking it out. Watching it in person, I kept thinking that you were going to stick these lifts. Videos like this are great. Especially for the Oly lifts.
I totally salute you for posting this. Super instructional and great motivation to keep learning and trying. Thanks!
This is what makes Paradiso Crossfit different from the rest. Ownership of failure. Triumph at success. And acceptance of everything in between.
That’s right! Failure is where we learn, my motto, "What’s worst that could happen?"
Light Deadlifts for warm up, followed by 5 rounds of: 10 Glute Ham Raises (wanted to do those for a while, very scaled:) 20 Toes to Bar. 10:28
Beard power Diso! Super rugged. Great post.
It is Diso’s true 1RM.
AND his body weight. Think about that. Leave alone my retarded coaching instructions – why don’t you go ahead and power snatch weight you can’t squat snatch. Aarrgg.
awesome chops Diso! thanks for posting the video, ill bring a camera today.
in case you didnt seem them…
http://ericanelson.smugmug.com/Events/CrossfitFrogman/19183095_VkLQGP#1502094139_FNN8N4z
Awesome Diso! Like you said at the 101 this Saturday, this is a place of continual learning. I should definitely video myself more often, in addition to getting coaching. For sure my biggest thing to work on (with regards to squat snatches) is getting under the bar fast. It takes real commitment with heavy weight going over your head!
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I gave in to the lifting shoes bandwagon today I must say I did like it. I went in specifically to PR on Clean and Jerk and finally reached my goal of 275. I am leaving in a week to Officer Candidate School and I figure I am going to lose some weight and power in lifts like this, so why not go out big. Today really made me think about how far I have come since joining Paradiso Crossfit. It has really prepared for my whatever my next step will be and I know no matter what I do that I want to eventually come back here.
WOW, this video is gnarly, Diso. Thanks for sharing your struggle. Like I said, today’s workout is essentially my "goat", so all assistance and coaching was appreciated. "Jeremy"- 7:32 (#50)
Each time I attempt a squat snatch, I end up not squatting enough and just completing a power snatch instead…need to work on this!