How to dominate and do the perfect snatch

Movement of the Month:



Since we have bene doing mostly gymnastics the past 2 months I decided to toss in some lifting. Sonya McMillan competes in many Crossfit and lifting competitions so I figured she would be a good fit for the demonstration. Many people do this move and it may be the most common lift for people to get hurt. From foot position to the catch, most people’s technique is poor especially once they have to do many reps for time.


Highlights of Video:

Sonya McMillan from Crossfit Terminus was a D1 athlete in track. She is well known for her performance in 2014 ranking 7th in the Crossfit Southeast Regionals and now competing with Squat Mafia for the 2015 Games.

Errors people make with snatch:

1) Foot Work
* Always have starting point and finish point. Practice by jumping out an then in with feet moving outside shoulders a bit. Always hold snatch with hook grip.

2) Bar Path Pull
* Position 1 – High hang snatch
* Position 2 – Bar above knee
* Position 3 – Bar at starting point

Make sure you hit each of the positions properly and this is why ‘perfect’ practice will make the perfect snatch.

3) The Catch
* When you catch the bar your feet should come out. The catch is dropping fast under the bar.

Warmup with Burgeners Warmup (Made of 5 movements done 5 times).
1) Up/Down – Creates speed through midline
2) Elbow high – Creates faster speed through midline keeping bar close to body.
3) Muscle snatch – Lean into it.
4) Jumping position – Have external rotation in shoulders and move feet out then walk in. Do this a little bit deeper with feet going further out and walking back in.
5) Snatch drop – This will be a speed full overhead snatch.


How To Perform Handstand Push-Ups

Movement of the Month:

Handstand Push-Ups


I selected handstand push-ups because regularly we see people coming into the office getting injured performing this move. The progressions are too quick and most people are not doing it properly to develop the correct technique. Handstand push-ups is a great movement when done correctly and can create massive strength and stability in the shoulder and core muscles.

Highlights of Video: 

Emily Bridgers from Crossfit Terminus was a D1 athlete on the Georgia gymnastics team. She is well known for her 2014 performance at the Crossfit Games where she finished in 6th place overall in the World for all females.

Emily’s 2 reasons people cannot do handstand push-ups:

1) Poor midline stability (weak core)
* Focus on strengthening core through planks/sit-ups/hollow rock/etc.

2) Poor overhead position with shoulders

Emily shared an amazing progression for learning handstand push-ups: 

1) Get into tripod position
* Hands at edge of abmat
* Head flat on abmat
* Walk feet in and find elbows to kneesScreen Shot 2014-09-24 at 10.11.39 PM
* Find resting position
* Balance here

Next progression:

2) Tripod to handstand
* Don’t touch wall

Next progression:

3) Tripod and use hips to explode up (similar to thruster)



Movement of the Month – September 2014

Movement of the Month:



I selected running because, as Fall approaches, many people will be getting outside and getting in some good runs before the cold. I also decided to implement running as most people don’t enjoy it or, if they see it in a workout, then they sometimes bail on the workout. Running should be fun and is a great movement if done efficiently. Coach Matt does an amazing job of giving 4 strategies for better running and 2 programs for the endurance athlete and the Crossfit athlete.

Highlights of Video: 

Coach Matt from Crossfit Terminus was a D1 athlete on the Georgetown track team, which was ranked Top 10 among all programs. Matt did the Leadville 100 race in 2008 and has trained countless people performing marathons and ultra-marathons. Currently, his record 800m (half-mile) is 1:50 and his 400m (1/4 mile) is 47 seconds. He is certified with Crossfit Endurance and recently trained athletes at the Crossfit Games. Bottom-line, Coach Matt knows his stuff.

Matt shared four strategies to becoming a better runner: 

A) Rotational Twisting – Many people are rotating their body when they run thinking they are helping with forward motion, but in fact, they are decreasing energy. Matt says to think of a forward motion and moving forward.

B) Tension in Shoulders – A lot people, when they see the workout includes running or they are not looking forward to the run, then they will round their shoulders and jut their head forward. Their shoulders stay up in their ears, and once again, they waste more energy in the run and fatigue earl.

C) Controlled Breathing – Coach Matt’s 3rd tip is about how breathing properly is crucial to an efficient run and not losing your pace. My favorite quote from Coach Matt is: “Breathing is not attached to the effort of your feet.” Many people follow the motion of their feet to control their pace, but staying centered and not letting your breath get out of control can keep you paced efficiently. When I ran a 7:30 pace for 3 miles with Matt, he kept telling me, “Reset your breathing; reset your breathing.” I would take a deep breath and get refocused and maintain pace. Check out this YouTube link to watch Rudisha set the World Record in the 800m, and see how smooth is breathing is – https://www.youtube.com/watch?v=YKEOjWEzVGs

D) Bending Knees for Fluid Run – Think of yourself as a marionette puppet where your arm drives up on one side and leg comes up on the other side. You are letting your hamstring do all the work to bring your foot off the ground. If you are not pulling with your MJhamstring then the hip flexor is doing all the work.

Training Protocols: 


1) Long Run: Should be a max of 10 miles on Saturday or Sunday
2) Short Run: * Always half of a long run and should be 5 miles.
* Warm-Up for 1 mile
* Pace the middle 3 miles at 80% of your goal for the half-marathon time.
* Cool down 1 mile
3) Curveball Run: Complete 7 miles total
* Warm up for 1 mile
* Do 10x800m runs at half the mile PR. Example: If your 1 mile PR is 6:00 minutes, then run each 800m at 3:00
* Take a 2:00 minute break between each 800m. The goal is to get down to 45 seconds of rest between each 800m but
keep the same pace.

Crossfit Athletes:

1) Determine running PRs
A) 400 meter
B) 800 meter:
C) 1 Mile:
D) 2 Mile:

2) Workout Once a Week
A) Include workouts such as Jerry’s (1 mile run, 2k row, 1 mile run)
B) 8–10 x 400m (Go every 3 minutes. Quicker runs lead to longer breaks. Example: finish 400m in 1:30, then you have 1:30 to rest.)