Snatching at Vancouver

Robby and I headed up to Vancouver for the day to learn from the best in the Pacific Northwest. We learned alot of how they run their box and create an excellent Crossfit environment.

Check out Crossfit Vancouver

While there we also got to workout with Chris (aka. the Shepherd). Our workout consisted of:

Warm up:
Joint Mobility
800 M run
5 minutes of:
1 Wall Ball
1 Burpee
2 Wall Balls
2 Burpees
See how high you can climb in 5 minutes.

I got to 7 full rounds, Robby got 8.5, and Shep got 9 full rounds.

After that we laced up the Olympic Lifting shoes and worked up to a Heavy Snatch.
I am really new to this skill and have worked on it only a little bit. I was able to Snatch 80 lbs. in the end. As I work on my form and grove the movement better I can see the load going heavier.

Here is an example of the snatch.

After the workout we headed out to lunch in one of the Vancouver neighborhoods while Shep worked with a few personal training clients. We met back up with him to see how he runs a group class. I was impressed with the quality of form and knowledge of the crossfitter. They worked on strength and then had a short 10 minute hit with walking lunges and Sumo Dead Lift Highpulls.

From there we went out to eat and treated Shep to dinner. He spent alot of time with us today and we owe him big time. We can't wait to see everyone again. Next time we will join in on the fun of the group class.