Monday, 28 Dec, 2009

Posted by Mandee on December 27, 2009   |   16 Comments

Snatch 1-1-1-1-1-1-1 reps

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Rowing- understanding Drag factor and  Damper settings

16 responses to “Monday, 28 Dec, 2009”

  1. Larry Lowe says:


    Need to work on high elbows, fully opening hips, and catching on heel, so basically the entire lift.

  2. Aaron says:


    Strict form work today, the snatch is such a difficult lift.

  3. Mandee Miller says:

    55 – 65 – 75 – 85(x) – 85 – 90(pr) – 95(x) – 95(pr)

  4. LeshaS says:

    55 – 60 – 65 – 70 – 75 (pr) – 80(pr) – 85(x)

  5. Will Blankenship says:

    95, 105, 115, 125, 135, 145, 160(PR)


  6. Jake Naumcheff says:


    Got 155# but the overhead squat looked really ugly.

  7. Russell says:

    worked up to 175, failed a lot at it, finally got it. had to stop. This was frustrating. The weight was 15 pounds under my PR, and I was getting under it fine, just couldn’t get the catch right.

  8. Justin says:

    Lots of form work.

  9. klowe says:

    7:00am (135), 155, 175, 185x, 185, 195x, 195x, 195(PR)

    12:oopm 5K row 18:44.7

  10. Katherine Berger says:

    I just miss posting things (and working out and walking…sigh)….Anyway, I picked up Campbell a few times today (22lbs). That’s about it 🙂

    Hope everyone had a Merry Christmas!!!

    • Kerri says:

      Katherine, we miss you and Campbell in the gym too…It’s just not the same without you two there…I’m telling you, Russell and Pup Pup are good, but they’re no substitute!!

  11. Robert S. says:

    4 p.m. Snatch 1-1-1-1-1-1-1

    7 p.m. Bench Press 1-10-1-20-1-30
    185-135-205-120-190-105=940 all sets unbroken, should have gone heavier.

  12. Garth says:

    My first CF Football workout.
    Bench press 5×1 — have not done heavy bench in a while, so did 225, 245, 245, 255, 225
    Jerk (1 rep) – 135, 155, 155, 155, 165, 175, 185, 195

    Row one minute, rest one minute, 10 rounds — goal is over 3000m. Did 3076m.

    It is something different. I feel I am lacking progression in strength, so I am going to give it a try for a while. This was a good WOD.

  13. Kerri says:


    Row row row, here we go!!

  14. Patrick says:

    Worst Snatch Progression ever…
    Full 20lbs off PR.
    Too fast off the floor, not finishing the second pull, scared to dive under the bar… just horrible.

  15. Patrick says:

    I’m going to post this to the CFF forum for clarification of their programming. But, I’ve been monitoring their SWODs just to see how they’re program works. And the SWOD portion appears to be based on the Novice/Intermediate/Advance programming in Rippetoe’s book Practical Programming for Strenth Training. If your looking to quickly increase strength you may want to drop back to their Collegiate level programming, which is intermediate level programming. Allowing for accumulation of stress, recovery and adaptation over one week. The Professional level is advanced programming which is planned for improvements only monthly. Even better would be to start with the Amateur SWODs until you stall, then switch to Collegiate. The Amateur program is simple novice linear progression that ups the weight every workout, you’ll probably stall pretty quickly given your current level of strength, but you can probably put 20-30lbs on you Squat/DL and 10-20lbs on Bench/Press/Clean before needing more advance programming. Just a thought.