Tag Archives: snatch

Coming Home

14 Jan


There’s nothing half so pleasant as coming home again.Margaret Elizabeth Sangster


Strength work with bench/ back squat/ gymnastic skills

7 Rounds

7 Power Snatch

7 Overhead Squat
…7 Snatch Balance
(115lbs for all 3 movements)

*borrowed from Graham Holmberg*

I’m Addicted to Snatch

30 Nov

A lift that I use to hate for many reasons…  reasons; I was unfamiliar with the movement, not flexible enough, not strong enough, not not not..  Now it’s one of my favorite lifts to do…  The last couple of weeks I have probably done close to 200+ lifts or variations of the Snatch.  Snatch Balance, Power Snatch, Hang Power Snatch, Hang Snatch, Muscle Snatch, Split Snatch.  I have kept the weight low in order to get the lift perfected, or as close to perfection as possible.  I can remember Carey coming home from Coach Burgener’s Oly lifting Seminar (a few years ago) and telling me all about it.. the one thing that stood out the most was that he demanded excellence in the lifts.. he didn’t care about weight.  So that is where I am at… getting familiar with the lift, being explosive, the weight will come…



3- Snatch balance @ 155#

6- Power Snatch @ 75#

18- Double Unders

400m Run

..took me 18:40

GO UnBroKen!!

let me introduce you to a little




29 Jul

He still knows you are full of it…. he just trying not to smile this time!

Wow, what a week of workouts…..my thighs have been on fire since Tuesday, I LOVE IT!  This Monday, we will be stepping back on the intensity for the whole week.  All workouts will be for 10 minutes, with the goal being how many reps can you do of 1 movement per workout.  The goal is also to get as creative as possible… I will explain more on Monday!  Enjoy Your weekend, and by all means if you have come across any intense/ endurance/ strength based workouts please drop a comment!  peace and love!




30 Muscle Ups for time

BEAT Yesterday’s TIME!

Do What You Do With A Smile…..

29 Jul

A smile confuses an approaching frown.  ~Author Unknown

Here is the link to my wife, Carey Kepler‘s blog Part 1 and 2  on her thoughts on this years Crossfit Games… enjoy.


Muscle Snatch 3 x 3

Power Snatch 3 x 3

Not looking to go real heavy, we are going for explosiveness/ speed!!

10 minute rest

30 Muscle Ups for Time

I’m still feeling RAW!


8 Jul

Each morning when I open my eyes I say to myself: I, not events, have the power to make me happy or unhappy today. I can choose which it shall be. Yesterday is dead, tomorrow hasn’t arrived yet. I have just one day, today, and I’m going to be happy in it.

– Groucho Marx

Are you doing what makes you happy?  if not, why?


Back Squat 5 x 3

12 Minute AMRAP

3 L Arm DB Power Snatch

3 L Arm DB OHS

3 R Arm DB Power Snatch

3 R Arm DB OHS

5 minute break


30 seconds of Ring Dips

30 seconds of Sit Ups

30 seconds of Strict Pull Ups

1 minute Break

Post Rounds to the Comments

Running in the Rain…..

1 Jul

A very cleansing experience!

He who works with his hands is a laborer. He who works with his hands and his head is a craftsman. He who works with his hands and his head and his heart is an artist. –St Fancis of Assisi

Sleep well, sleep better

By Karen Asp

If sleep has plunged to the bottom of your to-do list, you’re not alone. Although the National Sleep Foundation recommends getting seven to nine hours of sleep a night, the average American logs only six hours and 40 minutes. What gives? Blame crazy schedules and, of course, sleeping woes. Before you rush to the drugstore to buy an over-the-counter (OTC) sleep medication, try one of the following natural sleep remedies. “These are safer and have fewer side effects than OTC medications,” says Jacob Teitelbaum, MD, author of From Fatigued to Fantastic and medical director of the national Fibromyalgia and Fatigue Centers. Many of these can not only help you fall asleep and stay asleep, but they may also promote muscle relaxation.

Magnesium and calcium

Magnesium and calcium are both sleep boosters, and when taken together, they become even more effective. Plus, by taking magnesium, you cancel out any potential heart problems that might arise from taking calcium alone. Take 200 milligrams of magnesium—lower the dose if it causes diarrhea—and 600 milligrams of calcium each night.

Wild lettuce

If you’ve suffered anxiety, headaches, or muscle or joint pain, you might already be familiar with wild lettuce. It’s also effective at calming restlessness and reducing anxiety—and may even quell restless legs syndrome. When using a wild-lettuce supplement, take 30 to 120 milligrams before bed.


Beer fans will no doubt be familiar with the calming effect of hops, the female flowers used in beer making. For sleep purposes, though, this extract has been widely used as a mild sedative for anxiety and insomnia. Take 30 to 120 milligrams before climbing under the covers.


Lavender is the trick here, as studies have proven that it aids in sleep. It’s also a cheap, nontoxic way to slip into a peaceful slumber. Find a spray with real lavender and spritz it on your pillow before bedtime. Or buy a lavender-filled pillow.


Melatonin is the hormone that controls sleep, so it’s no wonder that it naturally induces sleep. Although some experts recommend taking higher doses, studies show that lower doses are more effective. Plus, there’s concern that too-high doses could cause toxicity as well as raise the risk of depression or infertility. Take 0.3 to 0.5 milligrams before bed.

Yoga or meditation

Choose gentle yoga or stretching, not vigorous power or ashtanga yoga, which could energize you instead. Try easy yoga stretches in bed followed by simple meditation. Close your eyes and, for 5 to 10 minutes, pay attention to nothing but your breathing.


This amino acid comes from green tea and not only helps maintain a calm alertness during the day but also a deeper sleep at night. However, green tea doesn’t contain enough L-theanine to significantly boost your REM cycles. Besides, you might then wake up to go to the bathroom. Instead, buy a brand called Suntheanine, which is pure L-theanine. (Other brands have inactive forms of theanine that block the effectiveness.) Take 50 to 200 milligrams at bedtime.


Valerian is one of the most common sleep remedies for insomnia. Numerous studies have found that valerian improves deep sleep, speed of falling asleep, and overall quality of sleep. However, it’s most effective when used over a longer period of time. One caveat? About 10% of the people who use it actually feel energized, which may keep them awake. If that happens to you, take valerian during the day. Otherwise, take 200 to 800 milligrams before bed.


Snatch 3 x 3

Power Snatch 3 x 3

Snatch Balance  3 x 3


5, 4, 3, 2, 1/1, 2, 3, 4, 5

HSPU/ OHS @ 135#

Go Down the Ladder Rest 90 Seconds Go Up the Ladder

Post Weight and Time to Comments

You Don’t Know Squat…..

29 Jun

I can’t get enough of this picture of my boy… even he knows you are full of it….

“As for me, all I know is that I know nothing. ”

Pretty deep shit huh?!  Leave me a comment on your thoughts on what Socrates had to say


Find Your 5RM Deadlift

3 Sets of Assisted HSPU


Run 1200 meters

Power Snatch  @ 95#

(can be done from the hang pos. as well)

+ Pull-up

10-9-8-7-6-5-4-3-2-1 reps of each

Row 1000 meters

Deadlift @ 225#

+ Push up

10-9-8-7-6-5-4-3-2-1 reps of each

Run Thunderbird Loop (1.5 miles)

Post Weight and Time to Comments

Perfect song for tomorrow’s workout!

“Healthy Fats” – TTMJ