Tag: heaving snatch balance

I Should Be Resting

Tired. Was falling asleep with the laptop on top of me in my chair, but went in for open gym.

Bench Press

Starting a new cycle with Kevin, so it was a 5×5 today. Did 8 at 135# and then 5 reps at each of 155#, 175#, 185#, 195#, and 205#. I was not feeling the lifts and last cycle I only hit 2 at 205#, so I was thrilled to get all 5 today.

Heaving Snatch Balance

I wanted to get above my snatch max, but probably took too small of jumps, which tired me out. Went 75#, 85#, 95#, 105#, 115#, 125#, 135#, 145#, missed at 155#, 155#, and a miss at 160#. The plan was to get in 10-15 singles and that was 11. Was pretty fatigued at that point, so stopped before getting hurt.

Double Unders

I made an attempt at the “Flight Simulator” which is an unbroken DU ladder WOD. You have to hit 5 unbroken DUs, stop, then 10 unbroken DUs, stop, and so on all the way up to 50, then back down the ladder. Each ladder jump is 5 reps. I made it up to 35 before I decided to come back down. I was failing too many times on the attempts at 30 and 35. Coming back down went so much faster than going up. My time was 14:51 for the 35 Flight Sim. I’ll take it since I hadn’t even been able to make it up to 25 in a mini flight sim before.

A Hike and Olympic Lifting

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.