snatch

Air Dyne for Breakfast and Sled for Dinner

Sleeping better each night because the night sweats are slowly disappearing.

Started the morning with “Air Dyne Hell” at about 8:20.

5:00 warmup
10 Rounds
- 15s @ 100%
- 1:45 Rest
5:00 cool down

Did 419 cal and went 4.45 miles. The AD2 seems much easier or has a different way of counting calories because I did about 230cal by myself in the interval portion and Kevin and I combined only got in the 280s on the AD6.

Worked on some snatching before lunch.
30:00 E3M

High hang snatch
Hang snatch
High hang snatch
Hang snatch

Had 95# loaded on the bar and used lifting straps to stay connected. I’ve always had a lot of trouble meeting my hips from the hang, but I hit every single rep today! Here’s a video of the last set.

Before dinner it was time for more sweating.

10 Rounds NFT

10 Deadlifts (185#)
50m Sprint
50m Walk back

After every two rounds I took an extra little break to drink some water. Solid little WOD.

A few minutes after I went out for a sled drag. Loaded it up with standard 135#, going 0.68 miles in 19:03. I paused RunKeeper at the turnaround point but didn’t pause during the two breaks on the way back. Not going to lie…that was rough! Didn’t help that I was actually going a little uphill on the way back.

“Hope”-ing for a Speedy Recovery

Whatever this MudCrud virus is I got from Tough Mudder has ruined an entire week. I did a little work on Monday morning, but none the rest of the week. Headed over to the new Survival Fitness Bay City at 10am today.

Warm-up

500m Row

We were on our own for warm-up and I didn’t want to wear myself out because I know I’d be pacing the WOD really slow anyway.

WOD

“Hope”
3 rounds

Burpees
Power snatch (75#)
Box jump (24″) *Rebounding off the top is allowed
Thruster (75#)
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Last year I was left with tunnel vision for over an hour after this WOD. I had managed a total of 235 reps with rounds of 82, 74, and 78. No way I was coming close to that with my body beat down. I really paced things and probably rested more than I repped. Did 54-54-53 reps for a 161 total. Was great to sweat it out, but damn I felt like a rookie.

2013-hope

Finally Some Muscle-ups

Went over to the new Survival Fitness Bay City at 5pm, which opens on Monday. Really sweet setup there with a Rogue rig and all brand new equipment.

Warm-up

3:00 Jump Rope
2 Rounds
- 20/20 Band Walks
- 10 Band Presses
- 10 Ys & Ts (5.5# plates)

Those band walks and Ys and Ts are such sneaky burners.

Strength

Push presses today. Do a 5×3, working up to a heavy weight, then take 90% and do 3×3 with it.

4 @ 45#
3 @ 115#
3 @ 135#
3 @ 155#
3 @ 175#
3 @ 186#
3×3 @ 166#

Why the weird weights ending in a 6? Because Jason had brought is some of his from home and there were in kilograms. The last time I did a 1RM push press was so long ago, but it was a 190. Today 186 for three was no problem.

Olympic Lifting

7 Sets

High Hang Snatch
Hang Snatch
Snatch

Working the squat on all of them. I used 95#, 100#, 105#, 110#, and then the last 3 sets with 115#. Legs are feeling a bit fatigued from Super Squats and wanted to keep trying to get in quality reps.

WOD

2 Rounds

500m Row
4 MU
10 Hang Power Snatches (95#)

Did all of the muscle-ups as singles, but did both rounds of snatches without putting the bar down. Finished in 8:41. It was fun to get in some muscle-ups after not having done them since the Open workout back in March. With the 1 rep I did when we got to the gym and then 8 in the WOD it was 9 total for the day, which is the most I’ve done. Before it was 7 from the Open workout. I finally started to feel the turnover of my hands and wrists better on my 2nd round, since I don’t use the false grip. Didn’t miss any reps today either.

Oh, I forgot to mention yesterday that I got a couple pain of the Reebok CrossFit Nano 3.0 shoes. Wore them last night and today and love them. They are a nice improvement over the 2.0.

nano3-0

Two and a Half Hours

Had a well-deserved rest day yesterday and walked 18 holes on the golf course, playing one of my best rounds ever. Went in at 2:30pm today for some open gym time.

Warm-up

3:00 Air Dyne
3:00 DU
PVC Pass-thrus

XWOD

5:00 EMOM

3 Hang Snatches (95#)

Working on speed of getting under it and warming up the CNS.

Olympic Lifting

Did the jerk footwork drill for a few minutes.

Split Jerks

3 @ 95#
3 @ 115#
3 @ 135#

Again, working on speed and really driving down under the bar.

Then Casey and I decided to try out part of the lifting WOD from the team competition we’re doing next Sunday. We did an I go, you go for 5:00, increasing the weight by 10# each set for clean and jerks. Started at 135# and got up to 225# just under the time limit. No misses and had to change our own weight, so will be fun to see how fast we can get the girls done and then on to us. Maybe we can get up to the 250#, which is the max weight we’ll have for the workout. Will be fun!

Strength

Back Squats: 20 @ 225#
Pullovers: 2 x 20 @ 45# DB and 20 @ 60# DB

Little something from the Super Squats program. Pretty brutal taking a 10 rep weight and trying to go for 20. Was not easy and thought I was going to pass out on those squats.

Did some more DU, getting a streak of 73 before my rope hit the Air Dyne behind me! I wanted to get that 100.

WOD

Ladder, not for time. Go through once until failure and then start over from 1 and do it to failure again.

1 Strict Chin-up, 2 Strict Ring Dips, 3 Sit-ups holding 10# plate
2-4-6
3-6-9
…

I got through the 5th round plus 6 chin-ups and 6 of the dips and then only got through round 3 plus 4 chin-ups and 6 dips. Not as intense an a normal metcon but great strength work and still got the heart pumping.

Solid 2.5 hours in the box. 🙂

Epic Session

My hamstrings are pretty sore from doing the RDLs yesterday. Need to do those more often and pay more attention to the hamstrings. Went it an 10:30 this morning and we had a big group. Best session we’ve ever had.

Warm-up

300m Run
2:00 Jump Rope
Stretching

XWOD / OLY

7:00 EMOM

3 Explosive Squat Snatches (95#)

Felt great and really tried to drop under the bar fast.

Strength

OHS

3 @ 135#
3 @ 145#
3 @ 155#
3 @ 165#
3 @ 180# (PR)
3 @ 190# (PR)

Booyah! I just had set a 3RM with 175# about a week and half ago.

Close Grip Bench Press

5 @ 135#
3 @ 165#
3 @ 175#
3 @ 195#
3 @ 205#
3 @ 215#

Still fighting that right arm flaring out, but when I keep it in, it’s money. Matches my 3RM for regular grip bench press, so maybe I’m back on the upward swing.

WOD

Wanted to try the 100s workout from Regionals, but not quite for that long, so we dropped the reps to 50s. Still brutal.

50 Wall Balls (20# MB, 10′ target)
50 C2B Pull-ups
50 Pistols
50 Alternating One-Arm DB Snatches (60# DB)

Did the wall balls as 25-25 without a problem and then did 5 C2B at a time through 20, with one 4 and the rest 3s. Tried to get 6-10 pistols at a time and started doing the foot hold to keep myself from tapping the foot on the ground. Worked well for the first time trying that. Then survived through the snatches. They used 70# at Regionals. My time was 16:28 and I feel pretty good about it, but Froning did 100 reps of each with a heavier dumbbell in just over 19 minutes. Think about how sick that it!

Off to get a massage!

Snatch Some More

Definitely feeling those high volume squats from yesterday! In at 10:30am today with a big focus on the snatch.

Warm-up

3m Jump Rope
PVC Pass-thrus

Olympic Lifting

High Hang Snatch
Hang Snatch
Snatch

All squat snatches. Started at 75# and added 10# each set, finishing with 125#. Took about 2-3 minutes between sets.

5:00 EMOM

2 Snatches (125#)

I missed the first one in the 2nd set, but they were feeling pretty good other that. Rested about 5 minutes and then weight for more weight.

6:00 EMOM + 1 more

1 Snatch

I did 2 sets with 135#, 1 with 145#, and then 1 with 155#, which matches my PR. Things were feeling good, so I went for 165# on what I was planning to be my last set (originally wanted to do 5:00). Missed it, but felt I could get it, so tried again and missed.

Took about a 2 minute break because I know I could get it and figured a little extra rest would help. Tried to focus on being explosive and caught it overhead. Rode it down, just shy of parallel, and was able to come up with it. So doesn’t count as a full squat snatch, but I was literally like an inch away. I’ll take it though. First snatch PR since November, although my technique hasn’t been feeling good enough to try until today.

WOD

3 Rounds

250m Row
10 Box Jumps (32″)
10 KBS (53# KB)

I’m not sure if my time was 5:43 or 6:43, because I started on a minute with a clock already running for other people and wasn’t paying enough attention when I finished. I think it was 6:43 because I finished the first round just under 2:00.

Sore All Over

It’s been quite awhile since I woke up feeling sore in so many places. Later today and tomorrow are going to be tough to walk I bet. Went in at 9am because I was not feeling like doing a longer workout today.

Warm-up

30 Air Squats
20 PVC Pass-thrus
30 PVC OHS Squats

Strength

3 rep Front Squats

5 @ 45#
3 @ 135#
3 @ 155#
3 @ 175#
3 @ 195#
3 @ 225#
3 @ 255#

I wasn’t planning on going heavy, but I just couldn’t help myself once we got going. It was a bit awkward since I was paired up with Davy on a rack and he’s about a lot shorter than I am.

WOD

13:00 AMRAP

10 DB Snatches (45#)
20 Sit-ups
30 MB Cleans (20# MB)

Fuck did those MB cleans blow. My quads did not want to cooperate after the first round. I finished 2 reps shy of 4 complete rounds. Rx was only 40# for the snatches, but there were none left, so I went heavier.

Finisher

300m Row
50 Burpees

More suck, but I just kept going on my burpees and never stopped. Took me 4:52 which isn’t too bad for me considering we barely had any rest after the WOD.

Looking for More PRs

Kevin and I went to the gym at 1:00pm after classes to do some lifting. I warmed up with about a 300m run, some PVC pass-thrus, and stretching.

Cleans

2 @ 95#
2 @ 135#
2 @ 165#
1 @ 185#
1 @ 205#
1 @ 225#
1 @ 240# (PR)
F @ 250#
1 @ 250# (PR)

Hitting 240# was a 10# PR and was no problem. Then I psyched myself out on 250# and didn’t even try to get under it. Went again and nailed it, but had a pretty ugly first pull with my ass raising up a ton to start.

Bench Press

5 @ 45#
5 @ 95#
3 @ 135#
2 @ 185#
1 @ 205#
F @ 230#
F @ 230#

On both attempts at 230#, I had the bar moving good and then my right arm just hit the brakes. Weird. I can’t even get back to my 235# PR from last November. Disappointing.

3 @ 45#
2 @ 95#
1 @ 115#
1 @ 135#
1 @ 145#
F @ 155#
F @ 155#

I should have shut it down earlier, but I was stubborn and wanted to go for it. Not trying to make excuses, but just wasn’t feeling it in the snatches at all today.

From the Blocks

Went in at 10:30 to do some Olympic lifting work.

Warm-up

300m Run
PVC Pass-thrus
10/10 Leg Swings (F-B, S-S)

OLY

Kevin had some of his jerk blocks in, so I used them to do hang snatches and cleans. It was great work and made some progress in reaching extension, especially in the snatch.

Snatch

I did a double at 95#, 2 singles at 95#, 2 singles at 105#, 6 singles at 115#, and 3 singles at 125#. Triple extension was feeling the best it ever has. Here’s a video of one of the 125# lifts. I get too high off the ground, but everything else is a big improvement.

Clean

I did 2 doubles at 135#, 3 doubles at 155#, and then 6 singles at 175#. Didn’t feel as good as the snatches, that’s for sure. I have a bigger tendency to cave my knees in on the clean and wasn’t getting the greatest hip extension. Here’s a lift at 175#.

Really took my time on the lifts and probably spent more than an hour working them. Need to do this more often.

Headed back around 6:30pm to open gym for some extra work.

Strength

Seated Good Mornings

5 @ 95#
5 @ 115#
5 @ 135#
5 @ 155#

Not so sure these were a good idea today, but oh well.

WOD

7:00 AMRAP

10 Push-ups
10 Pistols
10 T2B

Quick little metcon to throw in a few things we haven’t worked in over a week. The pistols were brutal, especially without wearing my OLY shoes. My quads were on fire after round 1. I finished 5 complete rounds and then got 6 push-ups.

Easier Day

In at 10am. Feeling a bit fatigued from the strength work and WODs yesterday, but Kevin and I planned for an easier day today anyway.

Warm-up

5:00 Air Dyne (easy pace)
PVC Pass-thrus

Strength

5 Rounds

MAX Pull-ups (strict)
90s Rest
MAX Ring Dips (strict)
90s Rest

Originally we were going do to this as a 10:00 EMOM, alternating between the two, but after the 2nd round of pull-ups it was clear that wouldn’t work. So we started taking more rest after the 2nd round. I managed 12-5-7-7-6 on the pull-ups and 14-10-11-10-10 on the dips. Much harder than expected and I was breathing like I just finished a metcon.

OLY

15:00 EMOM

Power Snatch
Snatch

I used 95# for the first 3 sets, then 115# for 7, 125# three times, and finished with 135# for the last two rounds. Got it all on video except for the first set of 95#. Was feeling pretty good about a few things, but still have a lot to work on. Need to start doing a lot more Olympic lifting like this.

Here’s the rounds of 135# in slow motion.

WOD

2k Row

My goal was to keep a 1:50/500m pace, which I was able to do for 600-700m and then it was a struggle just to keep it at 1:53 or so. Pushed it for the last 200m or so to finish in 7:23.8, beating my old mark of 7:38 back in December.