Tagged as: power snatch

Growth of CrossFit

This graph was taken from Google Trends.  It shows the internet search popularity of CrossFit, Bally Fitness, Gold’s Gym, and 24 Hour Fitness.  Notice the huge spike each New Year for all big commercial gyms.  CrossFit’s growth in popularity has been steady with the occasional spike due to large newspaper or magazine publications.  However, it appears CrossFit will soon overshadow even 24 Hour Fitness in popularity.

One of the key differences with CrossFit is that it is a program and supportive community that seeks to improve the health, fitness, and well-being of it’s members, not a membership driven gym with several hundred or even a few thousand members which relies on an extremely high turnover rate for it’s success.  CrossFit is a process of continual learning and refinement, both in regards to the exercises, as well as nutrition and other lifestyle habits.  With the New Year right around the corner, don’t be just another jackass that makes a resolution to get in shape, only to give up come February.  Make a change that will improve your long term health.


Skill: Hang Power Snatch; Squat Snatch (moderate load)


100 Push ups for time…everytime you break plank position perform 10
Hang Power Snatches (95/65)

Cash Out: 5 sets of 20 Unbroken Double Unders

The Snatch is back!

The power snatch is used primarily to develop pulling power for the snatch. Since the lifter does not have to lower his or her body significantly after the pull, the movement is simpler than a full squat snatch. The power snatch therefore places less stress on the nervous system than full snatches, and therefore maximums can typically be achieved more frequently in the power snatch than in the classical snatch. Stress on the knees and hips that arises out of assuming a low squat position in an explosive manner is less than in the squat snatch, as is stress on the shoulders, wrists and elbows. The exercise is also useful for the beginner because it is simpler than the squat snatch and because it is a motion that can be practiced by a lifter who is too stiff to assume a low squat position while the lifter is building the flexibility to execute the full squat. But don’t be deceived. The transferability of the power snatch is the foundation to a squat snatch.

-Welcome new member Daniella of Ellas Cakes to CrossFit Naples.

Today’s Workout (Wednesday, February 1, 2012)

Strength: Overhead Squat 5 x 5


15 Hang Power Snatch (75/45)

25 Double Unders

Rest 1 minutes

5 sets

-Score: Interval Times

Cash out: Pistols 3×10


Overhead Squat 2-2-2-2-2

Rest as Needed

6 sets:

3 Power Snatch

3 Hang Squat Snatch

(work up to a challenging weight)

Rest 3minutes between sets

Weightlifting gear…even the protein shake counts as gear. Don’t leave home without them.