I didn’t end up golfing this morning because I went back to test out some new golf irons. After I was done, I headed straight to Piestewa Peak for a hike. I had to park in the farthest parking lot from the trail head, so the total distance was 2.85 miles, which I completed in 1:11:07.
There wasn’t an Olympic lifting class at CrossFit Full Strength last week because of the Super Bowl, but it was back on the schedule today, so I made sure to get there. After doing a 500m warm-up on the rower, we worked on transfer skills and strength for them.
First we started with hanging muscle snatches. Nothing too complex, but I had to work on keeping the bar close to my body on the way up and not starting the move with a dip of the shoulders and body. The weight quickly got heavy, but I guess that’s why it’s called a muscle snatch. I think I got up to 95#.
The next thing we did was heaving snatch balance into a receiving position, followed up by an overhead squat. The OH squat is an awkward movement to get the hang of. I have trouble keeping it locked out, back behind my head, and still make sure I’m pushing up on the bar. I started rocking a few times, but think I was getting better. Got up to 95# again doing these.
Finally at the end, we worked on a slow jerk movement. Starting in the rack position, we’d go up on to our toes and pause the bar at our forehead for a second or two. Then from there we’d concentrate on dropping below the bar into the split jerk. I have a tendency to split too wide with my feet. We started with just the 45# bar, but as I added weight I felt that it helped me to keep the split smaller. I only worked up to 85# on these because we did a lot with the bar and were concentrating on the split portion more than anything else.
I really like going to these Oly classes because they are really slow paced with a lot of instruction from Johnny. They are really helping me out during the strength work and WODs of regular classes.
After I got home I worked on DUs for awhile. I did better than I’ve been doing in class, but still a struggle.
Nick Momrik's Fitness Logs 