Simply put, this is the single biggest Snatch we have ever seen from a non-Weightlifter (as their first sport), who is actively competing in the sport of fitness.
Congrats, Paul.
And before anyone says anything… No, it’s nowhere near perfect, he has quite a bit left in the tank.
Paul Estrada – 315# Snatch:
WOD 130225:
BBG
1) 7X2 First Pull + Hang Snatch – heaviest possible, rest 60 sec.
Notes: This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees).
2a) 3X5 Hang Snatch Pulls – heavy (use straps), rest 60 sec.
2b) 3X3 Snatch Grip Push Press + OHS – heavier than last week, rest 60 sec.
Skill/Midline
1a) 3XME TTB – rest 60 sec.
1b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec.
Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5″ from the wall.
Conditioning
3 rounds for total working time of:
Run 400m
25 Wall Balls 20/14#
*Rest 1 minute after the first round, and rest 2 minutes after the second round.
Notes: Each round should be an all-out effort. Do not pace runs to make Wall Balls easier.
Nice frog leap! This is insanely impressive. I can’t believe how far Crossfit and its athletes has come since the first games in 2007. Props.
absolutely baller. Congrats Paul.
Strong! A lot left in the tank as you said…how much does Paul weigh?
315 downhill? Wow
Holy Crap. I’d like to see how much he can snatch, Jk extremely impressive lift especially in a slanted parking lot.
Wicked !
Awesome lift, dude. Who cares if its not perfect…how much he weighs..etc. He just snatched 315…in a fuckin parkin lot! Insane where the sport is going. Here is just one example of that fact (non “weightlifter” throwing some serious weight overhead). Again, great job.
I have a spot for the Outlaw training camp next Wednesday night to Friday in Long Island City that I can sell at cost. Seriously bummed to have to miss this… but I’d love for someone else to take advantage. Email me at mikeviola at gmail.com
If anyone is interested in buying my spot for the Outlaw Camp this weekend in Dallas please let me know (eakelp@gmail.com). I got injured so can’t really participate.
Obviously it’s because he grew a sick beard. Rich needs to take notes. Grow a beard.
BBG
1) 6X2 105#, 1×2 115#
2a) 3X5 Hang Snatch Pulls – @ 135#
2b) 3X3 Snatch Grip Push Press + OHS – @ 120
Skill/Midline
1a) 25, 21, 20
1b) 20′, 20′, 30′
Conditioning
3 rounds for total working time of:
Run 400m
25 Wall Balls 20/14#
*Rest 1 minute after the first round, and rest 2 minutes after the second round.
12:02
1.). 165
2a.) 185
2b.). 185
Skill/midline
1a.). 32, 22, 20
1b.) done – all around 30 sec.
Conditioning
7:40 total working time
Snatch grip PP…front rack or back?
back.
Thanks.
Try a snatch grip push press + overhead squat from the front rack and let me know how that works out
As far as load??? It’s certainly feasible, just a lot less weight than from the back rack.
BBG:
1. 100# (first 5), 105# (last 2)
2a. 115#
2b. 115#
Midline:
1a. 12, 10, 10 (stringing them together felt good)
1b. 1:00, :58, 1:04
Cond:
11:58 Rx
Cond time was with breaks. Total working time was 8:59.
1) 80kg, 85, 85, 85, 90, 90, 95 kg
2a) 110 kg
2b) 80 kg, 90 kg, 100 kg
Skill/Midline:
1a) 30 reps, 30 reps, 21 reps
1b) 1:28, 1:04, 1:06
Conditioning:
Total working time: 06:42 RX’D
Bbg: 1) 65,70kg
2a) 80kg
2b) 65kg
Skill/midline:
1a) 20, 20, 20
1b) done
10:35 total. All WBs unbroken
Working time: 7:35
So my training partner and iI had a diaagreement this morning. On that snatch pull, hang snatch… It says 7×2. Does that mean do the complex twice for 7 sets or is the pull counted as one rep an the snatch counted as the second?
Thanks in advance for any help
How did you two do the snatch grip pp and ohs? It is written the same. One cycle of the complex is one rep. So one snatch pull then snatch then one snatch pull then one snatch is 2 reps of the cycle= 7×2.
That’s what I thought, so that’s how I did it. He did it the other way (the pull and the snatch counting as 2 separate reps).
I just wanted to make sure I wasn’t mistaken, but it turns out that I was right.
Thanks for the input
BBG:
1. 70, 75, 80, 85, 85, 87.5, 87.5kg
2a. 110kg
2b. 90, 95, 100kg
Midline:
TTB: 27, 19, 18
HS: Done, didnt time it.
Conditioning:
6:33 total working time (rds 2:10, 2:10, 2:13)
Felt great today even though i slept like shit last night.
2/3/5 – shoulder is a bit itchy…
Has anyone figured out a good way to log all this crap so that you don’t have to spend 30 minutes a day going back through notes to figure out percentages and previous weights attempted?
Pen and paper?
Try workout hero for iphone or ipad
I have gym buddy, workout hero and WOD. I Like workout hero the best for tracking conditioning or WOD’s (and maybe PR’s) but gym buddy is better for specific lifts and recording multiple sets in my opinion. Plus I have 3 years worth of data In gym buddy.
@admin or mod….
I’m signed up for the training camp in Long Island the 6-8th, in the description of the days it lists sunday-tuesday….but the dates are wednesday through friday. I’m hoping the dates 6-8th are correct and the days were just mislabeled. Any clarification/confirmation would be much appreciated.
Dan, good catch, I’ll check it this afternoon, but the dates listed, not the days are correct. 6th-8th are the dates. We’ll send an email to you guys to confirm.
1) 135-145×3-155-155-165
a) 205
b) 170
TTB 21-21-21
HH about 40s each
Cond 11:03
Runs too slow, WBs unbroken at least. Neat.
1) 125#,135#(F), 130#x2,130#(F), 135#x2
2a) 155#( no strap)
2b) 115#,130#,140#
1a) 15,16,14 (It was hard to hold the bar after Hang Snatch Pulls.)
1b) 40sec ~ 45sec
Cond-
Run over 400m (I ran around neighbor) 2:05 each Run
25 Wall Balls 20#(I have only 20#)
Total : 10:11
My shoulders & legs are very sore and tired from yesterday( I did Saturday’s work out on Sunday)
Bbg:
Worked up to 205lb (everything felt heavy today)
2a) 235lb
2b) 185lb
T2B and nose to wall I’m doing later tonight.
Conditioning:
6:18 Total working time
1) worked up to 195#
2a) 200#
2b) 155# (accidentally did sets if 5)
Skill
1a) 26-23-24
2b) 1:06 – 1:03 – 1:04
Conditioning
7:17 rx’d (I forgot to take the first required 1 min break, so that probably f***** my time a bit)
BBG:
1) 190, 190, 190, 190, 195, 200, 205 (failed 2nd rep)
2a) 225
2b) 205
Midline:
1a) 30, 18, 15
1b) 40 secs
Cond:
6:17
1) 135×3 115×4 (shoulder isn’t feelin it)
2a) 205,205,185 (lightened up to stay in heels)
2b) 155,165,175
3a) 32,18,16
3b) done
4) hilly, freezing rain run, sketchy lol
TWT 6:33 rx
MFS
1/3/5
this may be a dumb question, but unless otherwise indicated should push presses be done from in front or behind the neck? I feel stronger pushing from behind the neck but it feels a lot more awkward coming back down.
Snatch grip= behind the neck
Dumb question too, ME should be unbroken? even if it is not specified
Yup
ME means until I let go of the bar or until I cone off the wall. I may hang for a moment but count the reps after I hang.
UB means just that no hang or such.
That’s how I do it.
1) Up to 205
2) 205
2b) 135
3a) 40 30 15
3b) 1 min each time
BBG
1) 60-60-60-60 (1.F) – 60 (F.F) – 60(1.F) – 60
2a) 90kg, 90kg, 90kg
2b) 75kg, 75kg, 75kg (1.1.F)
Skill/Midline
1a) 26, 16, 12
1b) Done, no time.
Conditioning : 7:00 as rx’d
Bbg-
205 across
Pp/ohs 225
Pulls 265
Midline-
31-26-21
50 sec x3 on holds
6:37 twt with 30# ball
Tonight-
3x 3 min me airdyne sprints 9 min rest between efforts
2/4/5 (knee is tweaky)
BBGym:
1) 3×135, 140, 2×145, 150(1)
2a) 2×175, 185
2b) 165, 170, 175
Skill/Midline:
1a) 17, 16, 16-strict/pull-up bar kept spinning, kept losing grip.
1b) 1:02, 1:03, 1:20
Conditioning:
TWT 7:03
M/F/S
1/3/5
BBG
Up to 185.
Pulls @205 and 225
Pp-ohs @185 and 195
Ttb
31-26-20
HS all around 1 min
Cond
2:08-2:10-2:11
1) 115#
2a) 105 sore shoulders
2b) 105 easy but nervous to go from overhead down to back
3) complete
Cond.
11:05 total time
BBG
1-80-89kg then 1 and a near miss at 95kg
2a- 120kg for all
2b- 85-95kg
skill/midline
1a- 24,20,16 (hand tear made this difficult to hang on. T2b acutally felt better then normal)
1b- 42,49,50
Conditioning
2.11, 2.09, 2.15= 6.35
1.135- 145-155-165-175-185-190
2. 265 across
3. Tweaked knee, shut it down
1) 165 then up to 175
2a) 185-195-195
2b) 210-215-215
Skill
1a) 31-23-21
1b) 70-75-70
Cond: 7:15 twt
1) 95, 95, 115, 115, 135, 135, 135
2a) 185
2b) 155
Skill
1a) 15, 12, 10
1b) 47, 43, 49
Conditioning – 3 rds
500m row
25 45lb thrusters
10:27 TWT
1) worked up to 205# These are hard for me
2a) 235
2b)235
did different cond with wall balls because my 400 meter loop involves walking up and down stairs
mu progression- done
bbg
1) 105, 110, 115, 115, 120, 125, 130
2a) 145, 145, 145
2b) skipped- shoulder
midline/skill
1a) 12, 10, 10
1b) done
cond
8:39 total working time
1) 155, 165, 175, 185×2, 190×2
2a) 190×3
2b) 175, 185×2
Skill/Midline:
1a) 31, 18, 17
1b) All around 10-15sec
Conditioning:
Ran out of time
BBG
1) 225 x 6, 245
2a) 225
2b) 225, 245(0)
Skill
1a) 23-20-23
1b) 1:00, :45, :30
Conditioning
7:42 Rx’d. Must..run..faster…
1) 155×4 165×3
2a) 185/205×2
2b) 185/195/205
S/M
1a) 35/30/25
1b) 1:18/1:02/:58
CND TWT = 6:14
2:02/2:07/2:05
Pretty much did 165 for everything. Felt like a good weight to train with.
Snatch PP OHS 205
25-25-18 open standards
1 min each time
30 sec air dyne for cals 30-23-25
1:25-1:34-1:50 fell off on that last one. 50 mile per hour gusts so no running
1) 185 205 215f 215f 210f 205
Stupid.
2a) 240
2n) 230 one fail, last rep, first set.
Midline. Subbed v-ups
21-21-19
Done.
Cond: 10:55
3/2/2
Time includes rest, so I guess 7:55….who cares.
snatches 5×2/155, 2×2/160 failed a rep on set 3 and set 7
pulls 225
push press+ohs 165, 165,170
conditioning
TWT=7:13
skill work done in evening
t2b 20,18,18
handstands each about 50seconds
didnt match what i got last time, but i did these a lot earlier in the day last time, and i was far from fresh this evening
BBG:
1) Hang Squat Snatch – Worked up to 195; failed @ 215, several times. Really trying to refine my positioning; leverage. It’s funny…215, is my 1RM Power Snatch. However, I wasn’t able to successfully Squat Snatch that weight, today, as I tried to get the barbell to the crease of my hip! :-/
Strength:
Saturday’s Front Squats – 255, 275, 295, 310, 330
Skill/Midline:
1a. 20, 22, 22
1b. 1:26, 1:17, 1:03
Cond:
4:07 (MAJOR CRAMPS IN BOTH LEGS!!)
2:48
2:33
Gotta admit, I didn’t do the conditioning part as the rest time was prescribed…didn’t write that shit down, before I headed to the gym!!!
1) 70, 75, 80, 82.5, 85, 87.5, 90kg plethora of misses between 70-80 today trying to get my shit together, catch was not happening but came good
2a) 95, 100, 100
2b) 95, 100, 101 missed final snpp (can get)
TTB 23, 17, 17
TnN 1.07, 1.05, 1.00
Conditioning TWT – 7.22
2.27
2.27
2.28
Run faster, adductor giving some grief but mainly just hip flexors fried from TTB.
snatch work 125
sn pulls 165
pp to ohs 135(2)-150-155(2)
t2b 19-21-20
nose and toes 1:35-1:17-0:54
Conditioning
2:34 (run 1:29)
3:19 (run 1:50)
3:01 (run 1:53)
Working time: 8:54
Pretty sure we were running in a 50mph headwind.
1) 185-185-195-195-195-195-205-215 something like that, a few misses here and there.
2a) Pulls at 225-245-265
2b) PP + OHS 225 for 3×3
no midline
cond: done, not blazing, run was a little short I think, wallballs went ok, 25-15:10-25
1) Snatch pull plus snatch
63, 93, 113, 113, 113, 118 (Fail 2nd snatch), 118
2a) Snatch pull 143
2b) Push press to OHS 115, 120, 125
T2B 21-16-14 (grip was gone)
HS 1:58, 1:26, 1:14 Then did 1 free stading for fun, 0:43.
Conditioning
2:24
2:25
2:25
Total time: 10:14,
TWT – 7:14
Running was rough, snow/ice on the ground didn’t let me really go all out on the runs, but made for consistency between rounds :).
1. 80 80 85 85 90 93f 93kg f
2a 205 205 205
2b 100 100 105 kg
t2b 31 15 17
1 minx3
conditioning 6:59 working time
255 snatch pr over the weekend!
BBG:
1.) 155, 165, 165, 175, 175, 175, 185
2a.)195, 195, 195
2b.)185, 185,1908
Midline:
1a.) 21, 24, 20
1b.) completed
Conditioning:
TWT: 8:01
BBG
1) 50, 60 x 1, 60, 65 x 1, 62.5 x 1, 62.5 x 1, 62.5
2a) 80 kg
2b) 65 kg
Skill/Midline
1a) 13, 18, 17
1b) Around 30 sec each
Conditioning
3x Row 500, 25 x Wall ball. Rest 1:1
3:00, 3:03, 2:55
1. 105, 115, 115, 115 (1), 115, (saved, knees), 115, 120.
2. A) 125×2, 130 miss last PPx2
2. B) 125, no straps
1.A). 8,10,10
2.B) 45s, 1:15, 45s
Cond: 8:25 working time
You should show his 288# 3 position snatch. Holy smokes.
1 – 60, 70, 5 @ 80kg
2a – 115kg across
2b – 90kg across. Done as 3 push press and then 3 overhead squats
Tailpipe from Gym Jones 5:46
Toes to bar – 17, 14, 13
HS hold – 45, 36, 40
Conditioning
7:49 total working time
MFS – 352
Trying to shake a cold
1) 7 x 2 Snatch 1st pull + Hang Snatch
185/205 (f on 2)/205/215/225/235 (f on 2)/235(f on 2)
2a) 275/275/275
2b)205f/205/205
3a) 28/16/13
3b) done
Conditioning: 7:24
1) 85kg across
2a) 100kg / 105 / 110
2b) DB shoulder press subbed (3×10 @ 60#)
3a) 35 / 27 / 25
3b) 35 / 31 / 22
Conditioning: 7:14
Edit: Conditioning had a ~30m turnaround, made the run pretty brutal.
bbg
1)175,185, 195×3,200×2
2a)265,275,285
2b)180,200,220
mid
1a)25,20,18
1b)done
cond
7:31 working time
bbg:
1)95/105/115/125 f1/125/125/125
2a) 140
2b) 150
conditioning
8:01
BBG
1) 135/145/155/160/165//175/185fx2/175
2a)210/210/210
2b)95/115/115
Skill/midline
32/19/19
1:03/1:15/1:15
cond: 2:00/2:34/2:31=7:05 total working time
running in snow is funnnnn.
Bbg:worked up to 275 for last 3 sets
Row:235
Press:215,225,235
Squat: 315 (2 reps every 45 seconds for 15 sets) wasn’t feeling the heavy squats today
FS: 315
Conditioning:
Split Jerk: 42 reps
Burped: 63
BBG:
1. 85-85-95-105-115-120(f)
2a. 135-175-175
2b. 115-120-125
Skill/Midline:
1a. 13-15-10
1b. 1:03- 1:08- 0:07 (free standing)
Conditioning:
1. 2:36
2. 2:39
3. 2:40
Total- 7:55
BBG
1) 135-135-155-155-155-155
2a) 205
2b) 185
Midline (finish later)
1a) 30,
1b) 30 sec
Conditioning:
1) 2:24
2) 2:30
3) 2:19
Total working time = 7:13
1) 145 all sets, went really light to work on tech and figure out why my snatch sucks so much lately. Plus my rt outer calf/ant tib has been bothering me in a deep squat.
2) 205,225,225
2b) 185,195,200
3a) sub GHD x20 (grips trashed)
3b) 1:31,1:09,1:01
Cond
400m Sprint repeats.
MFS 2/6/2 (6-rt calf/tib otherwise good)
Reblogged this on CLUB DE HALTEROFILIA BCN and commented:
Crossfiters domando pesos de Halteras
BBG
1) 80-80-82.5-85-87.5-90-90kg
2a)115kg
2b)90kg
Midline/skill
T2B – 26-21-15
HS- 50-30-25 seconds
Conditioning
2:12
2:18
2:30
=7:00 TWT
Cond:
1:32/2:40
1:37/2:45
1:38/2:50
29/m/5’11″/190
BBG
1) 95-115-135-145-155-165-175-185(f)
2a) 135
2b) 135-145-145
Skill/Midline
1a) 20-13-13
1b) 50-43-46
Conditioning
2:27 3:11 3:29 = 9:07
BBG
1. 164, 177, 182, 185, 190, 195(f)
2a. 205
2b. 216
Skill
1a. 20, 15, 12
1b. 40, 40, 25sec
Cond
2:19, 2:26, 2:24
7:09 total time
BBG
1) 7X2 First Pull + Hang Snatch – 155/155/155/160/165/170/175/185
2a) 3X5 Hang Snatch Pulls – 225
2b) 3X3 Snatch Grip Push Press + OHS – 155/175/175
Skill/Midline
1a) 3XME TTB – 13/12/12
1b) 3XME “Nose & Toes” Handstand Holds – 38/34/35
Conditioning – 2:19/2:30/2:37, TWT 7:26 sub with 400m Row