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[QUOTE]It's frustrating Deb, I can't generate the speed or explosiveness on my pulls, I'm just slow. Plus anytime I start to feel any sort of weight at all, I start pulling with my arms instead of triple extension. I'm OK at light weights, but not once I start feeling heaviness. I'm aware of Burgener warmup, but if you've got any ideas to keep from pulling with my arms, I'd be much obliged.

Claw[/QUOTE]
Tell me about it; its been a year and I can finally clean and snatch, SOMETIMES. Not consistent at all. You need to practice practice practice. It took a long time for me to learn to tighten the right muscles while keeping loose arms and I still struggle!! Sometimes my chest isnt up enough, my hips too high et al (If my hips are too high, I wind up doing more of an rdl, using mostly back on 2nd pull and then I wonder, where's my leg pull??)
If it makes you feel better, Danica was helping a very good lifter (4 yrs experience) tonite, she said HE was arm pulling (I didnt see it much but she sure could). Seems to be a very common problem.

The one thing my coach ALWAYS tells me is, rotate around the bar. In crossfit we try to pull the bar high as possible. Its not pull the bar UP to your head, its accelerate the bar to chest or armpits, AND JUMP UNDER!! easier said than done, I know.

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Ran today

8 400m w/ 90 sec rest between each for a total time of: 24:08.

Like the tortoise says " slow and steady wins the race" :D

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[QUOTE=Jack Davis;1027828]Ran today

8 400m w/ 90 sec rest between each for a total time of: 24:08.

Like the tortoise says " slow and steady wins the race" :D[/QUOTE]
Jack-RIGHTON!! (actually, that's great time!!)

Deb - Agreed! Snatches are like trying to walk & chew gum at the same time! ;) I can pull high, but getting under the weight freaks me.

[B]WU:[/B]
800m run (200m backwards)
3 rounds
5 Pull Ups
10 Push Ups
15 AbMat Sit ups

[B]WOD:[/B]
15 min handstand work

2K Row

8:01
[I]SO WANTED to break 8 min!! 1st 500 went fast, then I slowed down! Clipped 12 sec off my early Dec time![/I]

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Deb, ditto on the getting under part. Frankly, given some selective inflexibilty I only do light Oly lifts.

MIA for a week or so due to some insomnia. Gave myself the criteria that I would return to the early morning sessions when I got a good night's rest and woke, without alarm, in time to go.

WOD: 2 rft
200m run
25 Pull ups
200m run
25 push ups
200 m run
25 sit ups
200 m run
25 squats

Scale: 100m
23:15.

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I suck at the snatch lift!

1/26
DU's
105 Burpees
3 Rounds Fight Gone Bad

1/27
DU's
6 rounds Sprint 50 yards and back (run)
rest 2:00
8 rounds Tabatas :20 on :10 off
air squat
pushup
situp
row

post 100 Burpees YAY BURPEES!

m/57/180

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CrossFit Total: 925

Squat: 305 (to med ball)
Press: 175
DL: 445

Real pleased with this. My previous 1 RM for DL was 445, months ago. I lost a lot of strength with the gap in training (selling box). Last time I failed on 1 RM @ 405 on DL so this was redeeming.

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Even my best snatches, where its a little heavy, and I get bar velocity from my body and hips, what it feels like is a quick little_____tug[B][SIZE="4"]TURNOVER!![/SIZE][/B] like a split sec and your arms are locked up?? My coach would say "THAT'S a snatch" - and I STILL struggle w THINKing it's not enough velocity, should be more; leads me back to upper body/arm pulling - pbly should be thinking push feet thru floor. :o

[QUOTE]CrossFit Total: 925[/QUOTE]
Nice total Bill. Ive never done a CF total, how long does that take you? How many attempts to max and what order you do the exercises in?

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[QUOTE=Bill Houghton;1028030]CrossFit Total: 925

Squat: 305 (to med ball)
Press: 175
DL: 445

Real pleased with this. My previous 1 RM for DL was 445, months ago. I lost a lot of strength with the gap in training (selling box). Last time I failed on 1 RM @ 405 on DL so this was redeeming.[/QUOTE]

Bill, Great Total. DL is awesome.

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Main Page WOD from yesterday scaled way back:

75 lb Back Squat 25 reps
25 Ring Pull ups
75 lb Back Squat 20 reps
20 Ring Pull ups
75 lb Back Squat 15 reps
15 Ring Pull ups
75 lb Back Squat 10 reps
10 Ring Pull ups
75 lb Back Squat 5 reps
5 Ring Pull ups

14:01

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great work everybody over the past 10 days!!!

nice total bill between the numbers you and pat put up it keeps me motivated to get my shoulder rehabed and make it to 1,000

tough to get back at the gym today after being in mexico for a week. all inclusive...to much food, umbrella drinks and lack of sleep.

push up progression 13-13-17-17-16-16-14-14

death by 45lb bdbell rows 13 rounds