Wednesdsay 09.04.13

"Dude did you hear that Chipotle is closing?"

“Dude did you hear that Chipotle is closing?”

Snatch Complex
5×1 Power Snatch + Squat Snatch

Clean Complex
5×1 Power Clean + Squat Clean

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"Hold on...I...need...a...moment..."

“Hold on…I…need…a…moment…”

Coaches Corner with Coach Kev “Burrito Bowl” Montoya

Sports Psychology in a Nutshell

I use a sheet just like this every time I compete. I wrote this one for the kids that were competing in the Teen Competition last month. Whether you are doing the East Coast Championships in a couple weeks or you just like competing in class this might be helpful.
Click HERE for Coach Kevin’s sports psychology cheat sheet.


  1. Looking good Paul B…shirtless no less!

  2. Christian

    Kev, awesome cheat sheet! I’m totally stealing this.

    Anyone want to work on ECC WODs tomorrow?? – I’ll be in 5:30/6:30pm

  3. Excellent resource, Kevin. Thanks for sharing. You sir are a true master of preparation.

  4. Ronda Rockett

    U r a deep and wise man. Very impressive.

  5. Snatch Complex
    95, 95, 115, 115, 115
    Clean Complex
    95, 115, 135, 145, 145

    Thanks for the coaching on mechanics and foot placement Kevin and Harry – much appreciated. Great working w/ Brian and Brad this morning. Great day all.

  6. Kevin great stuff, thanks.

    SC: 105#
    CC: 145#

    Great coaching this morning Harry and Kevin. Video helped a great deal too. Much appreciated.

  7. Thank you Kevin!

    I’m not really sure what weights I did… So I copied Dan’s because we lifted together. Nice lifting with you Dan and Brian

    Power Snatch X2
    95, 95, 115, 115, 115
    Power Clean X2
    95, 115, 135, 155, 165

    First time doing any “heavy” weight with the clean or snatch since January. They felt solid, slight pain when starting the movement but as soon as I started moving, that went away. It was great to get back on the horse today.

  8. Hotel WOD Birmingham: 3 rounds of 400 M run, 20 20# dumbbell squat cleans, 15 air squats, 10 sit ups and 5 push ups. 22:43

  9. Catch up post:

    Quadzilla (ECC – scaled): 4:08

    The Quest (ECC – scaled): 10:23 (4 X 10 extra sets of pull ups)

  10. Snatch Complex
    45, 65, 85, 65, 65
    Clean complex
    65,85,115,135,145 (10# pr)

    1080 on the fish game and 50 Burpees

  11. Colleen (OC)

    Snatch Complex: 45# across the board.
    Clean Complex: 45, 50, 55, 60, 65, 70.

    Stopped doing the squat clean portion at 70# due to a sore left knee. Did 75, 80 and 85# power clean. Under my 1 RM, but hopefully that will come back with time.

    Just Kristin and I on the platform, so it was nice to have time to do a little extra! Thanks for some great tips Harry and Kevin!

  12. Snatch Complex: up to 70# failed on squat snatch w/ 75#
    Clean Complex: up to 110# I think this is a PR or a tie

  13. Snatch complex up to 135#
    Clean complex up to 205#

  14. Snatch Complex: 70#
    Clean Complex: 105#, 110#pc.

  15. snatch complex: up to 80#
    clean complex: up to 110#

    i have no idea but i think i’m happy with this after a long summer of not keeping track. as always, it’s a delight to lift with the 930 crew…. so glad to be back!!!

  16. Kevin- Your “psychology cheat sheet” is excellent. I feel very lucky to have such talented and knowledgable coaches. I shared your “sheet” with my son’s football coaches because I know they will love it, too. Thank you.

    Snatch Complex: 85-100# (That was a pr for my squat snatch- felt so great to get that number- especially right after a 100 PS.) tks Rachel & Ronda
    Clean Complex: 90-125#

  17. Snatch complex up to 85#
    Clean complex up to 155#

  18. Picked things up at my work gym.
    Deadlift: 5×5 @ 225
    Bench Press: 3×5: 135
    Pull Ups: 3×6
    Bulletproof Shoulders

  19. Snatch Complex: 115#, 125#, 135#, 145#, failed 155#
    Clean Complex: 135#, 165#, 185#, 195#, 215#

  20. Snatch Complex: 95, 105, 115, 125, 135 (fail on squat)

    Clean Complex: 185, 195, 205, 215, 225 (10# PR on Power Clean, fail on Squat portion)

    Last squat clean was short of my PR, but with the touch and go, I found it hard to set up comfortably.

  21. Snatch Complex 95 -> 120
    Clean Complex 135 -> 175
    5 X 3 Weighted Pullups (35#)
    50 Burpees

  22. Susan Stein

    Snatch complex: 35-35# stayed at 45# for the last 3. Been keeping it light because of shoulder and my goal of actually landing the squat snatch in a squat and not riding in down. Still a major work in progress.

    Clean complex: 55-85# failed at 90#

    • Stephanie

      As always, a pleasure lifting with you! Two PR’s for me with your help. Your elbows are an inspiration!

  23. Patti Jeanne

    snatch complex 55-75
    Clean Complex – 85-115

  24. Patti Jeanne

    great ‘Prep’ Sheet Kevin!

  25. No overheads today.
    Front squats x2 115 to 155
    Clean complex 95 to 155 – PR

    Appreciate Joe and Leo as my team!! Thanks to Derek for the motivation and pointing me in the direction of the shoulder work.

  26. Kristin R

    snatch complex – 45×4 then 50 for the final one
    clean complex – 55 up to 85

  27. Last minute preps getting kids ready for school…couldn’t make it to class.

    Nike Fit Club workout + 2000m erg piece at home gym

  28. Snatch: Worked up to 70#
    CLean: Worked up to 105#

  29. Snatch Complex: 55, 65, 70, 75, 80

    Clean Complex: 80, 90, 95, 100, 105(power only failed squat)

    2K row 10:32 (took it slow)

  30. Ronda Rockett

    Another awesome day with the greatest people in the world.

    Snatch complex to 90 (failed 95 a few times). The squat feels awesome. Tough to power the heavier loads today.

    Clean complex to 125 (PR done only once when I was at the top of my game was 128 so I am pretty pleased with today’s numbers)

    The big news of the day is that I got 8 straight C2B pull-ups…twice! This is an all time PR and up from 3 just last week.

    I love this stuff.

    Happy Rosh Hashanah everyone. This is the day to atone for your sins (we all have them) and make a promise to be better in the year ahead. Not unlike the lessons we learn at Crossfit when we are taught to improve our form everyday and set goals for the future.

  31. 5×3 push jerk – 55, 60, 65, 70, 75
    5×5 back squat – 95, 115, 125, 135, 145

  32. Thanks Kevin for your great modivational post, I’ve sent it to my son’s hockey coach to share with the team. Since last season they played 74 games and were undefeated and the team is in the Hockey Hall of Fame it will be a tough season to follow. It will give them some words of wisdom to start the season with.

  33. Snatch Complex: 40#, 45#, 50#, 55#, 65# (not to failure due to time)
    Squat Complex: 55#, 65#, 75#, 85#, 95# (not to failure due to time)

  34. Snatch Complex: 55, 65, 70, 75, 80 (failed squat snatch at 80)
    Clean Complex: 80, 90, 100, 110, 115 (failed squat clean at 115)

    Bummed I missed my final squats, but PR’d my 1RM power clean at 120# after class.

    • Awesome job Nicole! You have gained a LOT of strength the last couple months!!

  35. Christian

    Quadzilla (scaled) – 3:46

    3x800m run w/ vest, 4 min rest in between (w/ Casey & Steve D)
    — 3:57, 3:53, 3:47

  36. Kristin B.

    Snatch: stopped after the third set at 85#, I think. Shoulder still not heavy with overhead stuff. Trying to be smart.

    Clean: 110-135#

  37. Snatch complex: up to 95
    Clean complex: up to 125, failed 130 squat clean but made the power. Have to work on the catch with the heavier loads, but time.

  38. Snatch Complex: 115, 125, 135, 145, 155 (failed on squat)
    Clean Complex: 155, 175, 195, 215, 225 (10# PR on power clean)

  39. Snatch complex: 95,105,115,115,125
    Clean complex: 155,175,185,195,195

    Pr on squat snatch and tied pr on power snatch

  40. Jenny "jfo"

    Snatch: 105
    Clean: 155

  41. Maureen B.

    Snatch Complex: 55, 65, 70, 75, 75 (failed squat snatch at 75)
    Clean Complex: 80, 90, 100, 105, 105

    I mentally struggle with weight lifting SO bad, completely psych myself out. Grr.

  42. snatch: 75# clean: 95#
    post WOD: Alternating OTM 20: wall balls (16#) double unders. ugh.


  1. #WODsohard | Wednesdsay 09.04.13 - […] might be helpful. Click HERE for Coach Kevin’s sports psychology cheat sheet. September 3, 2013 …

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