gymgirl's workout journal

[CF-OC_gal]

It's so hard to tell from the angle of your video what could help.
My first impression is that you may need to take a wider grip on the bar. I find it hurts to hold my hands out that far but that is what is required.

Another thing that might help is to get blocks to rest the bar on so that it is the height at rest that it would be if it had full size plates on the ends.

I'd get a private PT session at crossfit if I were you. I went for one with Pierre here and did just the snatch over and over and over. There is a definate series of movements to coordinate, being a gymnast it should come second nature to you once you get some one to cue you as to when.

If you time your "hip pop" (like in KB swings) right, the bar floats up effortlessly (arms up not out). You can feel how different it is.

Like Ty said in another post, there is only so much you can pick up from a video. I'll bet a little 1 on 1, not much, will make you fly with the snatch. Check out Pierre's CCF snatch videos on youtube. He has really good technique and strength. He's also a former gymnast.

PS- you need a better gym, one with more room to move and nicer people.

Hi gymgirl,

Well I don't even do snatches, although I tried them when I resumed a couple weight-lifting exercises. I just made a business decision that I'm too old to be doing them and have concentrated on the power clean & push press. But I'll share my comments nonetheless.

First the small talk. Your gym has nice floors. And I agree with The Flash. That dirty old man was checking our your behind in the second video. No privacy.

Now for the other stuff. I think you need more repetition to build muscle memory and balance memory for the lift. I couldn't tell the width of your feet but maybe you should play with that width distance in addition to the hand width distance that Brat suggested. In working on repetition and muscle memory, I suggest you spend some time with a broomstick performing this movement with your eyes closed. I bet that would help.

It's fun watching when members take the time to record and post training videos. Keep them coming.

Oh, congrats on that snatch PR.

[gymgirl]

And thank you Brat and Pierini. I guess from the angle you can't see the width of my grip, but I use the scarecrow method to gauge my grip so I am pretty sure it is wide enough, but I will play around with it. Sorry about the bad angle but that is the only place i can set the camera.

I'll try to find something to set the weights on...maybe a couple of plates like i used to, we don't have blocks at the gym. I did get 1:1 training with my old trainer on the snatch, and rather then spending more money on that specifically I am hoping I will get the help I need at the Burgener oly lifting seminar in July. If I can't learn from that seminar I have no hope! I know what you mean Brat about the hip pop timing and how the bar floats up, I can feel that almost every time I do a snatch at 45# or 50# then when I get to 55# I start having trouble. I guess I have to take the weight back down and maybe even practice blindfolded per pierini's suggestion. more practice and muscle memory sounds like a good plan.

oh I'll also look for pierres vid's on youtube, thanks!

oh and re: the guy and gym. I like the floors too pierini! I actually really love the layout, vibe and look of the gym. You can't really tell from theh video but it is beautiful and the windows in the backgroud over look the puget sound. i love my gym, just annoyed with some of the rules which i guess you will have in any regular gym. funny you guys see him lookin at the behind. that is exactly what b/f said when i showed him the video. haha.

[tim_mcf]

oh and no I didn't post them on the CF board, I'm scared.

Well, that's just silly. Post them up! There are lots of experts over there who can really help.

[Your_Crazy]

I didn't catch the guy looking at your butt until I looked again. I actually looked at the second vid first and was like. Wow she is out of control. After looking at the first one it seemed you had it right. Did you change anything from the first to second lift or were you tired.

[CF-OC_gal]

If you've done all that then it's probably the camera angle. I just mentioned the common stuff.

I was thinking of going to a CF seminar out of town - that might be a good one to give serious thought to.

[tim_mcf]

A couple things, and keep in mind that you should take my advice with a grain of salt...

1. That guy was totally checking you out. Is he the one who was annoying you? He's obviously smitten.
2. It looks to me like you're not reaching full extension before you drop under the bar. I think a stronger hip snap and FULL extension would make a big difference in creating the momentum and elevation you need for heavier weights.
3. Your balance issues seem to be related to where you place the bar overhead - it looks a little forward to me and seems like you're using some of your impressive strength to keep it in place, rather than just balancing it there. How's your oh squat? I have similar problems, and I find that jumping UNDER the bar a little more helps. The arm / shoulder position for the snatch & ohs is similar to the front point of the swing on a kipping pullup.

BTW, I think that (for me, anyway) not getting enough momentum and elevation on the bar contributes to making it hard to get far enough under the bar - it's not high enough and I don't have time to get under there.

[gymgirl]

Originally Posted by Brat

I was thinking of going to a CF seminar out of town - that might be a good one to give serious thought to.

Brat, come to the Burgener oly seminar at CFSeattle! It is only $95 for a full day of oly lifting coaching, 9am-5pm on July 22! Seriously you should come!

Your-crazy: yes i was exhaused on both of those videos, especialy the second one as it was my last attemps. the first video is right after i attempted failed then hit the PR. Next time I should probably video my first attemps, not the last ones after I am fried.

Tim, I get scared and embarrassed because that board is not anonymous! people I actually know in real life go there! lol I don't want them to see how bad i suck! I feel safer here for some weird reason. I know it is stupid...but i am a bit werid.

Hi gymgirl,

I have the perfect solution for that middle-age man gawker in video clip #2.

Next time wear some white training shorts after taking a lesson from this man in this video clip:

YouTube - Tide commercial

It should get the job done!

[gymgirl]

Originally Posted by tim_mcf

A couple things, and keep in mind that you should take my advice with a grain of salt...

1. That guy was totally checking you out. Is he the one who was annoying you? He's obviously smitten.
2. It looks to me like you're not reaching full extension before you drop under the bar. I think a stronger hip snap and FULL extension would make a big difference in creating the momentum and elevation you need for heavier weights.
3. Your balance issues seem to be related to where you place the bar overhead - it looks a little forward to me and seems like you're using some of your impressive strength to keep it in place, rather than just balancing it there. How's your oh squat? I have similar problems, and I find that jumping UNDER the bar a little more helps. The arm / shoulder position for the snatch & ohs is similar to the front point of the swing on a kipping pullup.

BTW, I think that (for me, anyway) not getting enough momentum and elevation on the bar contributes to making it hard to get far enough under the bar - it's not high enough and I don't have time to get under there.

Tim, Thank you so much. Yes that is the guy who was annoying me.

Ok so I will work on reaching full extension, and using my hips more. I bet you are right regarding the location of the bar, it probably is forward a bit too much. My OHS is fine, actually very comfortable and I don't find I have any balance issues there. The trouble arises when I have to heave that weight up so quickly and hit that exact centerpoint to be properly balanced!

very interesting comment about the relation between the OHS/snatch position and KB swing/KippingPU position, I never thought of it that way.

I'll focus on jumping under the bar (which I seem to do fine when practicing, but freak out when I put any weight on! ) and getting more momentum. I'd like to actually try a snatch where I can dump the weight and don't have to worry that if I fall back I will hit my head on a stupid machine. I think that fear is also part of my problem which causes me not to be aggressive enough.

one of my friends watched my video and notice that I pull the bar out too much too. I'll keep practicing with lighter weights, see what I learn from the Burgener seminar and hopefully can post another video with some improvements in a few months.

Thank you all for your feedback and critique it has been very helpful!

[gymgirl]

Originally Posted by pierini

Hi gymgirl,

I have the perfect solution for that middle-age man gawker in video clip #2.

Next time wear some white training shorts after taking a lesson from this man in this video clip:

YouTube - Tide commercial

It should get the job done!

hahahahahaha pierini, that was great. too funny!! how do you find these things?!

p.s. what is considered middle aged man? this dude couldn't have been over 40, I'm guessing 35-38. He acted like he was 25 though.

Originally Posted by gymgirl

p.s. what is considered middle aged man? this dude couldn't have been over 40, I'm guessing 35-38. He acted like he was 25 though.

Guess I sized him up wrong. I am a middle-age man. Everyone else is either a young punk or an old fart!

[gymgirl]

Wednesday, June 6, 2007

cardio:
3 mile interval run
800m warm-up
400m 7.8/400m 6.5
400m 7.9/400m 6.5
400m 8.0/400m 6.5
400m 8.1/400m 6.5
400m 8.2/400m 6.5

stretching & warm-up:
foam rolled IT band and hips. Legs very sore from snatches and squats.
BW squats
OHS with light bar 2x15
snatch with light bar 2x15
Burgener WUx3
handstand holds
turkish get-ups: 15# 5 per side

workout:

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

time: 17:20 (last time 4/2/07 16:36)

comments:
run was so tough today. I was sucking wind and I have no idea why. My legs were very sore, especially quads, I could not run more then 400m without having to stop and stretch, this was the hardest run i have done in a long long time. then came angie. go figure I bench and squat the day before. my chest and legs sore before I even started AND i still have those two rips one on each hand. My right had rip is deep enough that I cann't straighten my hand because it pulls the skin too tight. Anyway taped them up and went in. Pull-ups took 7:25 last time 6:50 push-ups were about the same maybe a little slower then last time. sit-ups ok, but those squats...oh my legs were killing me. all things considered I guess my time was ok, atleast it isnot as bad as february when I got 21:30. I can't believe this is one of CFS sub 10 workouts. I didn't see one person on the board today score under 10min. AFT was close with 11 something and kelley moore at 12 something.

EDIT: i saw these two guys who I chat with at the gym. They were there yesterday when annoying guy wouldn't stop talking. I saw them look over quite a bit. Today I said 'thanks for leaving me hanging there yesterday" lol they said they thought I knew him and were shocked that I had never seen him in my life. we had a good chuckle, they said they'll help me next time. ;-)

Food:

carbs: 209g 33%
protein: 203g 39%
fat: 66g 29%

total cals: 2186

last night I almost made it through the night. I didn't wake up until 4am and ate 1/2 zone bar, woke up at 5am again and ate the rest slept for 15 more min then got up. I think the extra calories and second protein shake before bed is helping.

[JDR3]

A couple things Gymgirl, first someone is smoking something at CFS for that
sub 10 Angie! Late on the snatch lift discussion, I just think the bar was to
far from your body-more out than up. Maybe get someone to stand close to you like in the video on 6-5-7.

Funny how your not happy with your time then look back at past
performances and realize even when your not a your best your
still a lot better than a few months ago. Nice job on Angie!

[Lady C]

Originally Posted by JDR3

Nice job on Angie!

Ditto Way to go on sub 20: