Slow Is Smooth, Smooth Is Fast

This title comes straight from Coach Burgener. He’s right! Yesterday I worked on position and pulling under. Today I used a tempo’d pull to hit the positions without pausing. The pull was about 3-4 seconds before rapidly accelerating at the hip. It allowed me to emphasise position and be really patient!

It was inspired by this, just not as good!


Wednesday 21st November

Tempo snatch (3s pull) – 40×2, 50×2, 60×2, 70×1, 80×1, 90×1, 95×1, 97.5×1, 100×1

Tempo C&J (3s pull) – 100, 110, 120, 125, 130


Split Jerk Skills and Power Jerk Volume

I hit some split jerk footwork drills today and played around with a movement I rarely do. It was fun!

There are a few ways to figure out your ideal split stance position. I like Coach Burgener’s method and another one from Coach Zygmunt Smalcerz, demonstrated by Donny Shankle. My most comfortable position is right in between both methods.

Here is Coach Burgener’s

Jerk Foot Position


If you can’t get your head around the diagram, check out the video below from Jami Tikkanen of Reebok CrossFit Thames.



And here’s Coach Smalcerz’s


Playaround with them and see what works best for you.

Thursday 1st November

8 sets – Jerk then Jerk from split x3 at 50% – 70kg

3/3/2/2/1/1/1 Power Jerk – 90-100-110-115-120-125-130

I enjoyed the power jerk…




There’s More Than One Way to Skin a Cat

There was a great podcast on The Paleo Solution with Greg Everett talking about teaching the snatch, specifically discussing the use of the hips and, even more specifically, bar/hip contact. Listen to it here or right click  and save as… Skip to 44:22 for the piece in question.

To paraphrase what Greg is saying – there are key things that must occur for a successful lift but everyone will have a slightly different way of making those things occur.

I’ve been lucky enough to be coached by Coach Burgener at a CrossFit Lifting Cert and I PB’d my power snatch by 7.5kg after a 4 month lay off because of a knee injury.


More recently I have been following how Coach Pendlay coaches.


Also, dropping in some of Jon North’s drills into my warm ups. Again, I’m making progress.


What I’m REALLY trying to say is; you have to find what works for you, if you notice that what you are doing is helping you progress and make new PBs, GREAT! STICK WITH IT! If it’s not working, it might be time for a change.

Snatch…how do you lift yours!