Olympic Lifting recipe Snatch

Snatch and a slow cooker recipe


Now the clocks have changed and the evenings are darker and colder I have dug my slow cooker out of hibernation and am using it a lot more for batch cooking.

Batch cooking is the only way forward if you want to eat healthy, home cooked food at every meal and you have a job, a family, training to do… in short – a life!  Pick a quieter day, batch cook a couple of dishes and portion it all out into separate containers.  You can even batch cook some rice, sweet potato and vegetables.  Then you are done – several days meals ready to be microwaved at a second’s notice!  You could even freeze a few for emergencies.

Back to my trusty crockpot – here’s a slow cooker recipe I tried out earlier in the week – I was pretty pleased with how it turned out!

Slow cooker paprika chicken (makes 4-6 portions)

  • Slice 1 large onion and scatter over the bottom of the slow cooker
  • Slice 1 pepper and scatter over the onion
  • Place 800g-1kg of whole chicken breasts on top of the vegetables
  • Sprinkle 2 teaspoons of plain flour, 1 tablespoon of paprika, 1/2 teaspoon of cayenne pepper, some salt and pepper over the chicken breasts
  • Add 1 tin chopped tomatoes
  • Add a chicken stock cube or pot (I like the gelatinous Knorr ones)
  • Slice another pepper and sprinkle that over the top
  • Cook on high for 3 hours – after 1 hour give everything a good stir so the flour and spices mix in with the tomatoes and liquid to make a sauce.

1) Snatch programme

2) Rowing intervals

Article Clean Heroes Jerk Olympic Lifting WOD

Clean and Jerk and a Hero

WODvember 2015
WODvember 2015

During November we will be including some Hero workouts.

CrossFit has a longstanding association with the military and uniformed services – hero WODs honour some of those who gave their lives in the line of duty.

If you check out you will find a 30 day challenge comprising a hero WOD for every day throughout November.  They raise money for Help for Heroes and some brave souls actually take on the challenge of a hero WOD every day for a month!

We won’t be doing that, but we will be including a few hero workouts during November. If you would like to support Help for Heroes you can buy the WODvember t-shirt or make a donation via the WODvember website.

Today we will be doing a British hero WOD that you won’t find on  If you are interested in looking at the British Hero WODs check out their Facebook page.

1) Clean and Jerk Programme

2) “OLAF ”

Dedicated to Ssgt Olaf Scmidt (30) 11 EORD, who died in an explosion in Afghanistan on 31/10/09.  Also dedicated to Cpl Thomas Mason, Cpl James Oakland, Lcpl James Hill, Jamie Janes, and Marc Wojtak who died in the same month.

For time:

100 Squat clean thrusters (40kg / 20kg)


Article Gymnastics Isolation Olympic Lifting Popular WOD

The History of CrossFit and Hips


Simon admires Steve’s body position on the strict chest to bar pull up

When I first started experimenting with CrossFit my background had been mostly isolation exercises. As far as I was concerned using your hips was cheating. Getting that last bicep curl by leaning back a bit and doing something strange with my legs… Or as we now know it using our hips. My body seemed to do this on it’s own without any direction from my brain, it was like there was an inbuilt method in my genetics kicking in and getting that last rep done.

This was widespread in CrossFit competitions in 2009 – Olympic lifting was basically ‘get it up there anyhow’, kipping handstand push ups had not been invented and a muscle up was done with very little kip in a false grip using mostly biceps then triceps to finish off. Happy days :)… for me.

Then slowly over the next few years people started taking Olympic lifting seriously – getting actual REAL olympic lifting coaches in to teach them and inventing newer, faster ways of doing the bodyweight exercises. The `Hip Revolution`, as I call it, was born.

Everything was about the hips. Ring dips, hspu, muscle ups, olympic lifting of course, no longer could you get away with muscling a 80k snatch to win a Throwdown. CrossFitter’s were shouting ‘hips, hips, hips’ on everything.

Our hips do produce the most power and are essential in Olympic lifting. But this power comes at a cost, just like gas guzzling cars they eat oxygen as fast as a Bugatti sucks down petrol. On the longer conditioning workouts they are going to burn a lot of fuel and you’re going to need the help of the smaller muscles, the old fashioned musclers.

That is why we programme for both at Blackwater. Olympic lifting specialised days refining your technique and explosive speed, strength days with the big lifts like squats and deadlifts and on top of that isolation exercises to keep tendons and joints strong and every muscle ready to take big lactic acid hits.

Giant Set

3 rounds – Move with purpose between exercises, rest 2 mins between rounds.

Strict Press – 10-10-10 – ascending weight. Build to a heavy 10 reps.
DB/KB rows – 10-10-10 each arm
Hand Release Push ups – 15-15-15
Bicep curls – 10-10-10 each arm


15 minute amrap:

5 Burpees
10 Wall Balls
15 Air Squats
20 Sit ups


Band arm extensions


Clean Jerk Olympic Lifting Squat

Test week

Lydia Valentin
Lydia Valentin

Congratulations to Steve and Aaron who both achieved personal bests during snatch test day on Tuesday.  Both athletes are consistent and committed to their training and earned those lifts with dedication and hard work.

Test week continues tonight with the clean and jerk.

Olympic Lifting Snatch Squat WOD



  1. Snatch deadlift + 2x hang snatch + snatch 4x(1+2+1)
  2. Snatch 3×3
  3. Paused snatch grip deadlift 3×5
  4. If you are training tomorrow:  Overhead squats 3×10

If not… Front squats 5×3

Optional conditioning

3 rounds:
12 kb push press
12 pullups

Core conditioning

Barbell situps 3×15

Benchmarks Clean Olympic Lifting Squat WOD

Clean complex and Franpee


1) Clean deadlift + High hang clean + Hang clean + Clean 4x(1+1+1+1)

2) Clean 3×3

3) Tempo clean deadlift 3×5

4) Back squat 3×5



For time:

Thrusters 42.5/30k
Over bar burpees

Article Benchmarks Bodyweight Clean CrossFit Inspiration Girls Gymnastics Olympic Lifting

CrossFit Nasty Girls

This was one of the first CrossFit videos I watched. This is also the original CrossFit gym in Santa Cruz. Annie, Eva and Nicole all trained here together and regularly hit main site workouts that people would copy all around the world.

Back when this was filmed around 2008 if you were close enough to an affiliate to train there with other Crossfitters you were truly blessed. So what the rest of us did was follow Every morning a workout would appear on main site then you would get yourself to your local globo gym and do it to the best of your ability and rush back and post your times on the main page comments -scrolling up and down seeing who you beat or who beat you. Just like at the gym now, I had my names to look out for, people I would do my best to beat every day. Nik ‘Alan’ Nichols from Texas and Richard Vanmeerbeek from Belgium were my main contenders and like me they posted a score every single day… apart from the rest days of course when we made our own workouts up.

Fast-forward six years from my good old days, and where
is CrossFit now? There are over 4,000 CrossFit gyms spread across the
entire world. There are now hundreds of thousands of
CrossFitters, and it seems like there are hundreds more
every single day.
I hope you enjoy the video… And yes the form’s not always great 😉
Hang Power Clean 3-3-3-3-3 – Build to a heavy 3 reps
‘Nasty Girls’
3 rounds:
50 Air Squats
7 Muscle Ups / 21 Ring Rows
10 Hang Power Cleans 60/40k
Tabata Sit ups
Benchmarks Clean Girls Olympic Lifting Squat

High hang clean

We are continuing to use the high hang clean in this cycle to drill a complete and explosive final pull and speed underneath the bar.  Today the complex is a repeat of week 1 – check your training logs to see what you are aiming for in today’s session!


Clean deadlift + 2 high hang cleans 5x(2+1)

Clean pull 3×3

Back squat 5×5

Optional conditioning

For time 50-40-30-20-10
Double unders

Olympic Lifting Snatch Squat WOD

Snatch and Front Squat


Snatch high pull + High hang snatch + 2 Hang snatch 5x(1+1+2)

Snatch 3 EMOM for 5 mins
Reset between reps

Front squat 5×3

Optional conditioning

3 rounds for time:
10 box jumps
12 push ups
14 kettlebell swings 24/16k

Clean Jerk Olympic Lifting

Deadlifts & Goals


Really pleased to see the ‘Goals’ whiteboard almost full up. I have found whenever you set yourself a target your training immediately springs into life, you get that little bit of extra energy and motivation and suddenly that goal becomes very achievable. Also putting it up there in writing on the board means it’s real, you cannot just give up as there’s everyone else keeping you accountable with your goal along with there own.

It’s also very important to make your goal reachable. Someone who is yet to do 1 pull up shouldn’t make there goal 10 unbroken butterfly pull ups or jump from a 60-100k squat. Achievable goals work like a staircase, small steps regularly get you where you want to be.

Our next foundations course begins on September 29th, anyone who signs up a friend or family member wins an hours PT with me to work on anything they like, could be a big jump to achieving that goal on the board.


Deadlifts – 5-5-5-5-5 Linear progression

2-3 sets to warm up then 5×5 at the same weight across.


6 rounds for time:

5 Muscle ups
5 Clean & Jerks 60k/40k

6 rounds for time:

10 Pull ups
10 Push ups
10 Clean & Jerk 40/25k


Overhead Bar hold