snatch

Christmas Couplets

I’ve been excited about this one since I finished making it last Sunday. Probably made at least 10-15 changes to the met-cons until if felt right.

2014-12-21-couplets

Warm-up

Crossover Symmetry Activation
3x10x210# Reverse Hyper
Bottom Squat Hold
Stretching

XWOD

5-5-5-5-5 Bench Press
2-1-2-1-2 HSPU
- 2s: Kipping HSPU
- 1s: Kipping Deficit HSPU (6″)

Including warm-up sets, I benched:

10×45#
5×95#
5×135#
5×165#
5×185#
5×195#
5×205#
5×215#
5×225#

It was actually programmed for 6 rounds, but our group was a little slow with Kevin helping out some people, so I cut myself a round short. Still hit a new 5RM on my bench press after not benching in over a month.

Conditioning

“Christmas Couplets”

@ 0:00 – 3 Rounds
- 3 MU / 6 C2B / 9 Pull-ups
- 6 Snatches (95/65)
@ 10:00 – 5-10-15
- Back Squats (135/95)
- Bar-facing Burpees
@ 20:00 – 15-10-5
- Deadlifts (205/135)
- Ring Push-ups / Push-ups
@ 30:00 – 3 Rounds
- 10 T2B
- 100 DU

The goal for the first 3 parts was to scale appropriately to finish each part under 5:00. Then make the 4th section a challenge and keep fighting since there was nothing else to rest for.

I screwed up my first muscle-up again, but didn’t need to come off the rings and as able to get my 3 in. Got 3 in the second set, then hit the wall on my third set and kept missing them. I should have rested more. Probably missed 5 or 6 times before I got in my 3. Held on for all of the snatches. Still was able to finish in 3:28 but could have been close to 2:00 if my muscles-ups hadn’t given out.

Part 2 was just a grinder that you had to fight through once you got into the 2nd and 3rd round. Took me 4:10 to finish.

I had actually programmed the 3rd part to have push-ups first, but we messed up. Worked out fine though. Everything unbroken and finished in 1:53. Quick one but a nice little burn.

The 4th part sucked with the double unders. Was lucky to get sets of 15 or 20 in and eventually started stopping myself at those numbers to try to keep from burning out. Was a ride on the struggle bus and the middle of my back was cramping up during the dubs. I did all sets of toes to bars unbroken though. Took me 7:19 to get done.

Beat

Definitely tight and sore in multiple places from yesterday. Needed that week of low intensity though for a recharge. Went to the chiro this afternoon and then in to the gym early for some lifting. I did some position work and snatches with the empty bar to warm-up.

2x3x40kg
3x50kg
3x60kg
2x70kg
2x75kg
80kg (✓ ✘)
5:00 EMOM – 1x80kg (✓ ✘ ✓ ✓ ✘)
70kg (✓ ✘ ✓)

Was feeling pretty fast in the early weights. Didn’t feel great when I got to 80 though. Dropped down to 70 to finish on some makes and still missed one. Can’t expect much after 3 weeks of not snatching I guess.

Stayed for the 4:30 class.

Warm-up

3x10x210# Reverse Hypers
Bottom squat hold
20 Band Pulls (blue)
10 Push-ups
30 Jumping Jacks
20 Band Pulls (blue)
10 Push-ups
30 Jumping Jacks
20 Band Pulls (green)
10 Push-ups

Strength

Back Squats

5×45#
10×135#
10×185#
10×205#
10×225#
10×245#

Felt good. No issues with the back.

Gymnastics

8:00 EMOM

3 Muscle-ups

All sets unbroken except for the 7th minute when I didn’t keep a good swing after the first rep. Jumped back up and did the other 2 though. The more I do muscle-ups like this I learn new little things that help me. Starting to feel pretty comfortable with the push away as I get into the top of my dip.

Conditioning

5 Rounds

12 Burpees
20 Russian Twists (53#)

I was pretty wiped out after the high rep squats and the muscle-ups. They take a lot out of me. No go left for the metcon. I was even splitting up the twists into 12-8 in the middle 3 rounds. Took me 7:05. I think I might need a rest day tomorrow.

Double A

Still out in Long Beach. Much needed rest day yesterday for my shoulders. Back to CrossFit Intersect this morning.

Warm-up

PVC Warm-up (pass-thrus, around the worlds, good mornings, back squat, OHS)
10 Good Mornings (45#)

Strength

OHS

10×45#
3×95#
3×135#
3×155#
3×175#
2×195#

Lost stability on the way up with the 3rd rep at 195 pounds. One of the coaches pointed out that I get really loose on my left shoulder. Tried to focus on it.

Conditioning

They always do a benchmark workout on Monday. I guess I’m lucky and am in down when it’s a double feature.

“Amanda”
9-7-5

Muscle-ups
Snatches (Full, 135/95#)

*10:00 cap

First time doing “Amanda” for me. I’ve wanted to give her a shot for a while now. I fell through the rings right off the bat on the first rep. What the fuck! You should have seen the faces on the coaches. Knocked out 3 sets of 3 after that. I don’t remember if I started out with a set of 2 or 3 for the 7 or if it was all singles. I did do a set of 2 to start the 5 and then 3 singles. All snatches were singles. I had 4 snatches left when the time ran out. I should have just finished and taken less rest time for “Annie”. I’ll finish next time I do it!

Rest 5:00

“Annie”
50-40-30-20-10

Double Unders
Sit-ups

Just did “Annie” a couple of weeks ago but she is an easy one to repeat. Didn’t have feet anchored and used my travel rope. Had a couple of DU misses. Finished in 7:19.

Did a little shoulder and hip mobility after.

Go For 40

Holy shit did I go into a food coma yesterday. Went to CrossFit Intersect at 8:30am to try to burn off some of those calories.

Warm-up

400m Row
Empty Bar
- 15 Back Squats
- 10 Good Mornings
- 10 Clean Shrugs
- 10 Muscle Cleans
- 5 Squat Cleans
- 10 Snatch High Pulls
- 10 Muscles Snatches
- 5 Squat Snatches

40:00 Running Clock

All we had out before starting the clock was our barbell.

Beginning @ 0:00…
- 30 Burpees (1:28)
- 3RM Hang Squat Clean
  - 3×135#
  - 3×185#
  - 3×205#
  - 2×225# – Lost grip on 3rd rep during the pull 😦
Beginning @ 10:00…
- 30 Burpees (1:38)
- 3RM UB Hang Squat Snatch
  - 3×95#
  - 3×135#
  - 3×155#
Beginning @ 20:00…
- 30 Burpees (1:32)
- 1RM Thruster
  - 155#
  - 185#
  - 215#
  - 235#
  - 245# (PR)
Beginning @ 30:00…
- 10:00 AMRAP of “Cindy” (9 + 24)
  - 5 Pull-ups
  - 10 Push-ups
  - 15 Air Squats

This workout was different from anything I’ve done before. It was really fun trying to figure out how to attack the lifts after the burpees and how much rest to take.

Played a little beach volleyball after.

No Rest Monday

I was going to rest today but felt like doing something. So I went in at night to lift. Warmed up with an easy 500m Row and some bottom squat hold.

Weightlifting

5 Muscle Snatch (20kg)
5 Snatch Press (20kg)
5 Muscle Snatch (40kg)
5 Snatch Press (40kg)
3 Muscle Snatch (50kg)
3 Snatch Press (50kg)
2 Snatch (60kg)
2 Snatch (65kg)
2 Snatch (70kg)
2 Snatch (75kg)
2 Snatch (80kg)
1 + Fail Snatch (85kg)
Fail Snatch (87kg)
1 Snatch (87kg)
1 Snatch (89kg)
1 Snatch (91kg)
Fail Snatch (91kg)
Fail Snatch (91kg)

Felt pretty good. I’ve only done 200+ pounds a handful of times and hit it on the first try, so I’ll take that. The 89kg was a really solid lift from the feel of it.

Warmed up my shoulders a little more with some shoulder presses:

10×45#
5×95#
4×115#
4×135#

XWOD

4-4-4-4-4-4-4-4 Shoulder Press (150#)
2-1-2-1-2-1-2-1 HSPU
- 2s: 2 Kipping HSPU
- 1s: 1 Deficit Kipping HSPU (4″)

Damn that was rough. Definitely hit the perfect limit with 8 sets because the last rep of my last set was a grind.

Wednesday Already?

Where did the week go?

Feels good to be waking up at a decent time again. Hit the 9am class.

Warm-up

2 Rounds NFT
- 5 Strict Pull-ups
- 10 Push-ups
- 15 Air Squats
Bench Press
- 10×45#
- 5×115#
- 5×165#

XWOD

4-4-4-4-4-4 Bench Press (205#)
2-1-2-1-2-1Plyo Push-up
- 2s: 18″
- 1s: 21.5″

Called for 75%, but that seemed took light, so I went up to 80%, which was perfect. Shoulders are feeling kind of beat from “DT” yesterday.

Conditioning

6:00 AMRAP

8 Wall Balls (20#, 10′)
8 Weighted Step-ups (2×40#, 20″)

1:00 Rest

6:00 AMRAP

5 Box Jumps (24″)
5 Burpees
25 DU

I got 6 full rounds plus 3 wall balls on the first part and 5 full rounds plus 5 box jumps, 5 burpees, and 15 double unders on the second part.

Accessory

5 Sets

5 Scap Pull-ups (0#, 20#, 40#, 40#, 40#)
5/5 Kroc Rows (62# KB)

First time doing the scap pull-ups.

Been a long time since I hit an OLY session in the garage. Today that ended. Warmed up with 1,000 meters on the Ski Erg in 4:26.

Snatch Balance

3×45#
3×75#
3×95#
3×115#
3×135# (with 1 fail)
3×155#
3×175#
3×185# (with 4 fails too)

Damn I hate these. Could not get comfortable with 185, but kept trying until I stood it up 3 times. Didn’t realize I hadn’t done a snatch balance in over a year.

Snatch

3×95#
3×115#
3×135#
5x3x155#

Tried to focus on keeping my arms long, but looking at the video it didn’t happen. No misses, but a few saves.

Over 2 Years Later

Well rested and feeling good. Eating better starting today to drop some weight before heading to Long Beach on the 24th. Super Sunday at 11am.

Warm-up

1,000m row (4:00)
2 Seated Box Jumps (24″)
5 OHS (45#)
2 Seated Box Jumps (30″)
3 OHS (95#)
2 Seated Box Jumps (34″)
3 OHS (135#)
2 Seated Box Jumps (38″)
3 OHS (155#)
2 Seated Box Jumps (41.5″)

XWOD

3-3-3-3-3 OHS
- 165#
- 175#
- 185#
- 195#
- fail 200#
2-1-2-1-2 Seated Box Jumps
- 2s: 45″
- 1s: 48″ (PR)

Just not tight on that last attempt. Got to the bottom and dumped the bar forward on the first rep. That was a 0.5″ PR for the two single seated box jumps.

Conditioning

CrossFit Games Open 12.2
10:00 AMRAP

30 Snatches (75/45#)
30 Snatches (135/75#)
30 Snatches (165/100#)
30+ Snatches (210/120#)

When I did this in 2012, I was only a few months into CrossFit and had never snatched more than 95#. Took me over 3 minutes of attempts to finally make one at 135#. I ended up getting 6 reps. Today I got through the first 60 reps and then 8 with 165#.

3 Rounds

1:00 Bar-facing Burpees
1:00 Rest
1:00 Air Squats
1:00 Rest

I got 14-14-16 on the burpees and 45-44-45 on the air squats. Such a quad burn on the squats.

Midline

3x MAX HS Hold

2:00
1:13
1:14

Accessory

Reverse Hyper

3x8x260#

210

Feeling better today, but still not 100%. Super Sunday at 11am. Did some bottom squat holds and stretching to loosen up.

Weightlifting

5 Muscle Snatches (45#)
5 Snatch Presses (45#)
5 Muscle Snatches (75#)
5 Snatch Presses (75#)
3 Power Snatches (95#)
2 Snatches (115#)
2 Snatches (135#)
2 Snatches (145#)
2 Snatches (155#)
2 Snatches (165#)
2 Snatches (175#)
1 Snatch (185#)
1 Snatch (195#)
1 Snatch (205#)
1 Snatch (210# – PR)
Fail (215#)

I really wanted to hit some heavy snatches today and that I did. Felt great! Set the clock for 15:00 and started at 115#. After making 210# without trouble, I took a couple of extra minutes beyond the 15 minute clock to give 215 a try. I had it too, just too soft in the arms when I got to the bottom. I think I was surprised the weight was there. 🙂

Did 5×135# and 5×165# Pendlay Rows to warm up.

5 Sets

5 Pendlay Rows (185#)
5 Evil Wheels

Time to start going with more weight for the rows. They are feeling solid. Those evil wheels really are evil. I’m already feeling sore in my upper abs.

10:00 EMOM

7 C2B Pull-ups

Had to start breaking them up in the 8th round.

Thruster Attack

Schedule for the program is all messed up with being out sick for 4 days. Still looking to finish out the program this week and hit “Fran” next Sunday though. At this point I was feeling pretty wiped out. Did not expect things to end well.

Every 1:45 for 5 sets

15 Thrusters (95#)

I got through the 5 sets unbroken, but wanted to stop in the last two. I could tell almost right away that it was going to hit me. Spent some quality time on the floor after picking things up. Stopped for a Mountain Dew on the ride home because I figured some sugar with help me feel better (for real). Didn’t think I was going to make it home. My whole body was sweating and I rushed in the house. Spent 5 minutes or so sitting on the bathroom floor just in case. Glad I got the work in though. 2 more thruster sessions!

A Late Super Sunday

Super Sunday at 4pm today since I was coming back from up north. Switched things up a bit…

Warmed up with some snatch work at 45# and 95#. Hit some at 115# too.

10:00

5 Snatches
Increase weight and continue with 5 reps at each weight.

I went 115-135-145-155-165-175. Did 115# as touch-n-go reps. Had one miss at 165# Had about exactly 1:00 left on the clock after loading up 175# and finished them with a second to spare. That was really fun.

XWOD

5-5-5-5-5-5 Good Mornings
2-1-2-1-2-1 Kneeling Jumps

I didn’t want to push it with the good mornings, but need to be doing them to strengthen my lower back. Went 155-155-155-155-175-185. For the kneeling jumps I used 10.25″ for the doubles and 13.5″ for the singles.

Thruster Attack

3 Rounds (Tabata)
- 20s Thrusters (75#)
- 10s Rest
30s Rest

Kept up the 8s each round, but was only able to power through 9 on the final round today. Rough!

Gymnastics

10 Rounds (Reverse Tabata)

10s C2B Pull-ups
20s Rest

I got 6 reps for the first 3 rounds, but started dying and got 4 reps the rest of the way.

Reverse Hyper

3x15x210#

Alex had a bar out with the reds still on it, so I jumped on it to drill my cleans a little.

Clean

5x2x70kg

Sleep in Sunday

Had a social at CFi list night, which was fun. Got a great sleep until after 9, which is really late for me. Open gym at 11am. Did various stretching to get loosened up.

2x5x135# Stiff leg deadlifts
7×205# Stiff leg deadlifts
5 Rounds
- 5 Stiff leg deadlifts (255#)
- 5 Evil wheels

10:00 EMOM

2 Power Snatch (155#)
5 C2B Pull-ups

Felt great! One more pull-up per round than a month ago with the same workout.

Thruster Attack!

4 Rounds

1:30 Tabata
- 20s Thrusters (65#)
- 10s Rest
30s Rest

Still able to keep up 8 every round and got 10 on the final round for 98 total thrusters.

3 attempts

MAX Handstand Hold (facing wall)

I did 1:30, 1:30, and 1:49!

Haven’t been having any issues with the back, so that’s a good sign.