Tag: snatch

C2B and American KBS Back in Action

Surprisingly I’m not all that sore from the leg killer workout yesterday. I can feel some in my upper glutes, but my scaps are more sore than anything.

Warm-up

  • CS Activation (at home)
  • Shoulder Stretching
  • Arm Circles

Strength

Bench Press

  • 10×45#
  • 3×95#
  • 3×95# wide grip
  • 3×95# close grip
  • Speed Bench w/30-35s rest
    • 3x3x135# wide grip
    • 2x3x135#
    • 3x3x135# close grip
  • 8×185# close grip

First time putting any significant weight on the bar for that set of 185# and it felt pretty good. No struggle with the weight.

Conditioning

  • 20 C2B Pull-ups
  • 30 American KBS (53# KB)
  • 40 SDHP (53# KB)
  • 50 DB Push Presses (35# DBs)
  • 20 C2D Push-ups
  • 30 American KBS
  • 500m Run
  • 20 Burpees
  • 30 V-ups
  • 15 Ring Dips
  • 50 DU
  • 20 C2B Pull-ups

First time doing C2B and American KBS. My kip kept turning into a swing after about 4 reps in that first set of 20 though. Scaled down the push presses from the Rx 45# since I’m still trying to take it a little easy, especially with adding back in 2 movements in one day. Got my 50 DU unbroken, which is sweet at that point in a workout. Finished in 21:34.

Went back at 8pm for barbell club. Did CS Activation again before leaving home.

45# Snatch Position Work

  • Snatch Deadlifts
  • Muscle Snatches
  • Snatch Presses

5:00 EMOM

  • 135# Snatch w/ 3s pause in the hole
  • 2 OHS

Was supposed to go 10:00 but my wrists couldn’t take it. Not used to holding weight overhead yet.

Power Snatches

  • 2×145#
  • F-1×155#
  • 1×165#
  • 1×175#
  • 3x1x155#
  • 1-F-1-1×165#

Feet were getting too wide, which really sucks for squatting with it. After 175# figured it was more worthwhile to drop down and work on some fixes. Also allowed me to work on keeping my arms relaxed and try not to bend my elbows early. When I don’t pull early with my arms, the bar just flies up. I nearly lost a few reps behind me.

Grabbed the empty bar and did 5 OHS with a jerk grip. Lost some mobility with the time away from OH.

Old School Sundays

Sundays at Survival Fitness have turned into old school days, back to before we had any good barbells. There were 23 people in class today! I was read to go after only back squats Friday and no workout yesterday.

Midline

8 Rounds – Tabata Mash-up

  • 20s Ring L-sit
  • 10s Rest
  • 20s Hollow Rocks
  • 10s Rest
  • 20s Ab Wheel Rollout (“Evil Wheel”)
  • 10s Rest
  • 20s Plank
  • 10s Rest

I’m not sure why, but even the first round of hollow rocks was killing me. I would only get 4-5 rocks in at a time and eventually had to switch to doing them with my hands at my sides so that I wasn’t resting most of the 20 seconds. Everyone was complaining about the ab wheels, but I could have done those all day long.

6 Rounds

  • 250m Run
  • 120m Waiter’s Walk (35# DB OH)
  • 30 1-Arm DB Snatch (alternating, 35# DB)

There was no way in hell I was going to attempt this with the 45# DB. Single-arm snatches may have been what caused my shoulder impingement to begin with. The 35# DB allowed me to go unbroken each round. I switched arms each quarter of the way on the waiter’s walk so that I didn’t fatigue the shoulders too much. Finished in 23:37.

Did some shoulder stretching and a squat hold after class. When I got home I made sure to get in the Crossover Symmetry Recovery after that one. Stepped up to my normal light band for the 90/90 which is the one move that I had to go lighter on because of pain, so things continue to move in the right direction.

Everyone Must Be Destroyed

Only 3 people for the 9am class this morning. Death by deadlifts must have destroyed them all yesterday, so I’m glad it was a golf and squat day for me. Pretty laid back programming today.

Warm-up

  • Crossover Symmetry Activation
  • Leg Swings
  • Arm Circles
  • Hip Lunge Stretch
  • Olympic Wall Squat

I had missed out on CS for a few days. Time to start stepping up some of the band tension since my shoulder isn’t having any problems.

Cleans

  • 45# Position Work
  • 3×95# Hang Power Cleans
  • 3×135# Hang Power Cleans
  • 2×165# Hang Power Cleans
  • 12x1x185# Hang Power Cleans w/ 30s rest

Snatches

  • 45# Position Work
  • 3×75# Hang Muscle Snatches
  • 3×95# Hang Muscle Snatches
  • 2×115# Hang Power Snatches
  • 2×135# Hang Power Snatches
  • 12x1x145# Hang Power Snatches w/ 30s rest

Working at about 70% for both cleans and snatches.

Conditioning

We could run, pull a sled, or row. I hadn’t been on the rower in what seems like forever, so it was an easy choice. I mixed in some double unders too.

4 Rounds NFT

  • 500m Row @ 1:50 pace
  • 50 DU

Was able to get all my dubs unbroken! Did a squat hold for a few minutes and then Crossover Symmetry Recovery when I got home. In a couple of weeks after I get back from a trip to Barcelona I think I’ll start mixing in some of the CS Iron Scap and Plyometric.

Pretending to be a Weightlifter

Walked 18 holes of golf yesterday for the first time this year. Legs needed a rest. Lifted with Alex at CrossFit Intuition today.

Did Crossover Symmetry Activation and some basic stretching to get loose.

Clean & Jerk

  • 3×75#
  • 3×95#
  • 2×135#
  • 2×155#
  • 2×185#
  • 1×205#
  • 1×215#
  • 1×225#
  • 3x1x235#
  • 1×245# Clean only

The 245# clean was easy, but when I dipped to go for the jerk nothing felt right and I didn’t even try to get under it; popped it off my shoulders and let it drop. Jerks were feeling pretty solid and Alex mentioned that my timing was a lot better than in the past.

Snatches

  • 3×75# Muscle Snatch
  • 3×95# Muscle Snatch
  • 2×95# Power Snatch
  • 2×115# Power Snatch
  • 2×135#
  • F+1×145#
  • 1×145#

Was not feeling the snatches today, so didn’t go far with them.

Back Squats

  • 5×45#
  • 5×155#
  • 3×205#
  • 3×245#
  • 4x9x270#

Last week of the Smolov base cycle. These sets of 9 are straight up cardio too!

Starting Over

2014-05-21-cfiI shouldn’t have spoken so soon yesterday, because as the day went on, my legs started to get sore from squatting Monday. Chest and shoulders are sore today.

Went over to Kevin’s new gym, CrossFit Intuition, to help him with some stuff, so figured I’d get in my first lifting session there.

Did a 5:00 squat hold and some very basic stretching to warm-up.

Muscle Snatches

  • 3×65#
  • 3×75#
  • 3×85#
  • 3×95#

Snatches

  • 2×95#
  • 2×115#
  • 2×125#
  • 2×135#
  • 1×145#
  • 1×155#
  • 1×165#
  • 1×175#
  • 1×185#

First time in about 3 months that I dropped into a squat with weight overhead. Felt solid and no issues with my shoulder. Only 15# shy of my max snatch, so I’ll take it! Concentrating on leg strength for over 2 months sure has paid off.

I was using the new Rogue 28MM Olympic Weightlifting Bar for the first time and it felt really good.

Things to work on:

  • Chest more upright in setup.
  • Don’t lead with the ass.
  • Keep feet planted during the pull.
  • Stop the early arm pull.
  • Don’t cave in knees during the pull.
  • Keep the bar closer.

Back Squats

  • 5×135#
  • 3×185#
  • 3×225#
  • 3×265#
  • 3×285#
  • 10x3x305#

Final day of the 2nd week of Smolov. Was supposed to be 310# but Kevin didn’t have any change plates at the gym yet. Good thing though, because I don’t think I would have made it all the way with that extra 5#. I nearly failed the final rep on the 10th set.

Did another 5:00 squat hold right after. Today is day 30! I’m glad my little squat hold challenge is over. I’ll post a recap in the next day or two.

Snatching Again

Didn’t make it to a class this morning. Too much to get done before heading to Cincinnati tomorrow to watch the Central East Beast Regional all weekend. Lifted in the garage around 5.

Warm-up

  • CS Activation
  • 3:00 Bottom Squat Hold
  • 45# Snatch Positions

Hang Power Snatches

  • 2×65#
  • 2×95#
  • 2×105#
  • 2×115#
  • 2×125#
  • 2×135#
  • 2×145#
  • 2×155#
  • 1-F x165#

I’ll take it! Needs lots of work though. No shoulders issues, which is the important thing.

Back Squats

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×235#
  • 4x9x260#

Starting the 2nd “week” of Smolov programming, with a 20# over the first week on every session. It was only a 15# jump today since I used 5# extra in the first week for day 1. This was a fight every set and I worked up quite a sweat. Each set took nearly a full minute and I took 3.5-4 minutes rest between sets.

Did a 5:00 squat hold and then a set of 20 DB Pullovers with 40#.

5 Rounds

  • 7×155# Pendlay Rows
  • 10 Decline DB Flyes (20-20-20-25-25# DBs)

I was taking about 45 seconds of rest between sets. Did another 2:00 squat hold.

5 Rounds

  • 10 Decline DB Bench Press (25-30-35-40-50# DBs)
  • 10 Band Pulldowns (like a pull-up, using a green band for each arm)

Didn’t really rest other than to change the adjustable DBs for the next weight. Finished out my 30 minutes of squat holds for the day with 3 minutes. I had already done 17 minutes earlier throughout the day.

3:00

Sunday Super Squats

Headed over to Bay City for open gym at noon.

Warm-up

4 Tabata Rounds of Double Unders

Totaled 126 reps.

Strength

Back Squat (Super Squats!)

  • 10×45#
  • 5×135#
  • 5×205#
  • 3×235#
  • 20×260# (PR)

10# higher than less than 2 weeks ago. Glad I went for it instead of only 255#. Felt pretty rough today. I bet the Air Dyne workout last night fried the legs.

Accessory

20 Pullovers with a 40# DB to open up the chest after the breathing squats.

OLY

Did a bunch of snatch position work from the hang to power position with 35#. No snatches due to my shoulder, but at least I can work on the positioning.

Conditioning

10:00 Row @ 80-85%

Kept it around a 2:05/500m pace and got 2,414m. Thought about doing some interval work, but not a great idea after the Super Squats.

BlessTheGym Tour/Camp with Kendrick Farris

Had a much-needed massage and rest day yesterday. My legs are as sore as they’ve been in months from the various squatting stuff on Thursday.

kendrick-farrisMatt and I headed down to New Species CrossFit in Royal Oak this morning for some weightlifting instruction from Kendrick Farris. Two hours this morning spent on the snatch and 2 more hours tomorrow morning for the clean & jerk. He had a really simplified way of teaching the lift, which made a lot of things click for both of us. He also was able to get us into good positions we’ve never really felt before. Well worth the $250 and I have some things to work on. Looking forward to the C&J tomorrow!

We did a lot of drill work with an empty bar and some with just 65#. Then at the end we worked up to 155# and did an easy hang power snatch with it from above the knee. I haven’t done over 135# since the 60 Day Challenge ended over a month ago.

Got back to Saginaw and was going to do 14.2, but C2B pull-ups didn’t feel great on my shoulder, so I’ll give it another day or two to improve. I did pull out the rack and get in my front squats though.

Front Squats

  • 5×135#
  • 5×205#
  • 2×235#
  • 1×255#
  • 1×280#
  • 1×285#
  • 1×290#
  • 1×300#
  • 1×310# (PR Match)

Hell yeah!! I was even wearing my lifting shoes (which I haven’t been wearing) since I was going to wear them for the OHS of 14.2 and I was on the downslope of the floor. I didn’t really like feel of those 2 things though. I felt like it was pushing me forward, which you definitely don’t want in the front squat. Still made the lifts though.

2014 CrossFit Games Open Workout 14.1

We had a great time at the Arnold Sports Festival this weekend. Saw some impressive lifting by Lidia Valentín and Kendrick Farris, among others. Started to come down with a sinus issues on Saturday though and yesterday was pretty miserable. At least it seems to be under control today. Good thing too, because it would be hard to workout with my nose dripping all over the place.

Warm-up

I did a lot of mobility, stretching, and loosing of my shoulders. Did a slow 5:00 on the Air Dyne, worked up in weight on the snatches. Nothing too crazy.

2014 CrossFit Games Open Workout 14.1

10:00 AMRAP

  • 30 DU
  • 15 Ground to OH

My goal going in was to get 3 rounds in 5:00 and go from there. I did this workout in September and had a bad score of 4+37 (217). I knew I would beat that. I went 6-5-4 on the snatches the entire way and was under 5 minutes for 3 rounds. My double unders kind of fell apart after that though. I finished 5+41 for a score of 266. I’ll take it. This is a workout I would have done again with time, but that’s just not possible. The DU can make such a huge difference and I was not my best with them. The only strategy change I would have made was to use C&J in that 6th round. I think I would have gotten back to the rope and gained precious reps.

20140303-121531.jpg

Glad it’s over with though and my shoulder wasn’t bothered at all. Now I’m going to get some more sleep all day to kind this head cold. I have another appointment at the chiropractor this afternoon. Oh, this TENS unit I bought is the best investment I’ve made in a long time. I don’t think the shoulder would be healing as fast without it.

Tomato, Tamata, Tabata

Woke up early again, this time with a headache. So skipped out on the 9am and went to 4:15pm instead.

Warm-up

2 Rounds NFT

  • 20 PVC pass-thrus
  • 20 Band pulls (purple)
  • 10 Burpees
  • 20/20 Arm Circles (Forward & Back)

Strength

5×5 Bench Press @ 70-80%

  • 10×45#
  • 5×135#
  • 5×180#
  • 5×180#
  • 5×185#
  • 5×190#
  • 5×195#

Felt solid. Started the first set 10# higher than 3 weeks ago.

Conditioning

  • Tabata DU
  • 1:00 Rest
  • Tabata T2B
  • 1:00 Rest
  • Tabata Box Jumps (24″)
  • 1:00 Rest
  • Tabata Row (cals)
  • 1:00 Rest
  • Tabata Alternating DB Snatch (60#)

Fun workout! 212 double unders, 51 toes to bar, 77 box jumps, 65 rowing calories, and 44 snatches. I did 10-7-7 T2B and then started to fall apart. I have a blister forming on a finger from the dumbbell AMRAPs yesterday, which didn’t help with holding on to the bar. Snatches were by far the worst so I’m glad I had them last.

Midline

10:00 EMOM

  • 30s Plank

Needed that! I stayed in to open gym and did them. Did a few MU transitions on the low rings too.