snatch – Page 38 – Nick Momrik's Fitness Logs

Double Me

Last night I went for a 3.65 mile brisk walk to break in the Nike Free shoes and just relax. This morning I had the first round of the Saginaw District Golf Association Invitational Tournament, so walked 18 holes on the course. I shot terrible!

Warm-up

8:00 AMRAP

10 PVC Shoulder Pass-thrus
40 Lateral Hops (20 each leg)
30s Plank

I have no idea how many rounds I did. Didn’t count since it was the warm-up and the pass-thrus are not something to rush through.

WOD

4 rounds

20 Pull-ups
30 KBS (53#)
40 Box Jumps (24″)

I finished in 21:50. I’ve really been struggling with my pull-ups lately, but they came back around today. I concentrated on really snapping my hips and pushing away from the bar at the top, which I’ve been forgetting to do. For the box jumps I rebounded off the floor on well over half of the reps.

Finisher

Death by Burpees

I finished off the round of 12 with over 30 seconds left in that minute and then Cari turned off the clock for the end of class. Not exactly sure why since it was open gym right after. Would have been nice to see how far I could get, but I guess I won’t complain about doing less burpees since I did 115 of them yesterday and that’s another 78 today.

Open Gym

First thing on my agenda was to set a deadlift PR. I did the following:

10x 135#
5x 225#
5x 265#
3x 305#
1x 335# (matching PR)
1x 355# (new PR)
FAIL at 365#
1x 365# (new PR)

BAM! That’s more that twice my body weight and a 30# PR. Hell yeah!

After that I worked on snatches for a while, doing some small sets with 85#, some small sets with 105#, and a few singles at 125#. Then I moved back down to 85# and worked on the squat snatch for a while. I have no idea how many sets or reps I did of any of this. I was more concerned with working on some technique.

I was going to start some work on butterfly pull-ups, but my hands were already pretty sore from the 80 pull-ups and deadlifting. With the 2nd round of the tournament tomorrow, I need to be able to swing a golf club. So I got out the prowler instead. Loaded it up with four 45# plates and did a 30 yard (?) high push followed by a low push back. Did that 5 times, with plenty of rest in between each down and back, before my legs just couldn’t do the low push anymore.

I was ready to head home, but Casey was doing some strict shoulder presses, so I jumped in with him.

3x 85#
3x 105#
3x 105#
3x 125#
3x 125#
1x 135#

I didn’t realize it at the time, but this was a 10# PR! Looking back at my posts, I had done 125# for 5 reps, but never more than that. I mistakenly thought I had done 145#, but it was the push press. (I had to update this section of the post 4 times because I kept getting the weights wrong)

I’m spent! I got to the box just after 4 for the 4:15 class and left open gym just before 7pm. Three hours of solid work. Tomorrow is going to be a rest day for sure.

CrossFit for Hope

I was feeling pretty rough as I got out of bed this morning, due to last night’s epic workout. I loosed up after I started moving around the house though. I didn’t do the push-ups for the Armstrong Pull-up Program first thing in the morning because I wanted to save everything I had for the WOD. Went in to the 10am class instead of 11 because it’s supposed to get really hot and humid today.

If you want to donate (everything goes to St. Jude Children’s Hospital), head over to my sponsorship page. Every extra $ helps out the kids and furthers cancer research.

Warm-up

1m Deep Squat Hold
1m PVC Deadlift
1m Deep Squat Hold
1m PVC Clean
1m Deep Squat Hold
1m PVC Shoulder Pass-thrus
1m Deep Squat Hold
1m PVC Snatch

This was a nice warm-up to loosen up for the movements and I’m glad it wasn’t a high cardio one, which saved energy for the actual WOD.

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.

WOW! This is the toughest WOD I’ve ever done and I didn’t hold anything back. My goal was to get 150 reps, which I had before the 2nd round was over! I managed a total of 235 reps with rounds of 82, 74, and 78, doing everything Rx. Pace and consistency were a key in this WOD. If you started out too fast, you’d wipe yourself out for the movements late in your round or even worse for the 2nd and 3rd rounds. I couldn’t be happier with my performance. During the next class Casey, the stud of Survival Fitness, got 255 reps, so I’m even happier with my rep total. Another Casey, who I paired up with, started out way too fast, but held in there for 211 reps. As far as I know, no other guys did it Rx. I don’t know if any of the women did it Rx, but I would assume Michelle did for 176 reps.

Here I am at the end of the snatch station in round 3.

Since we paired up and did 2 heats, after I was done I counted for my partner, Casey (CA). During the 3rd round my hands started to tingle and it progressively spread up my arms and eventually through most of my body down into my feet. As soon as their heat was over, I refilled my water bottle and started slamming water. I didn’t think I could be too dehydrated at this point, but after watching someone go into shock on Deadliest Catch from dehydration I didn’t want to take any chances. I was getting a little dizzy, so I sat down for a while. I’m glad there was another class right after, because it would not have been smart for me to go home, where I’d be alone if something happened to me. I think I was feeling the effects of pushing my body beyond its limits, which hasn’t happened in a long time. As I rested, I recovered and was able to help clean up the equipment when the 2nd class finished. I was fine to go home on my own at that point. A little scary though, to be honest.

I think I’m going to skip the push-ups for the Armstrong program today, but will try to get the pull-ups done tonight.

Fifties on Sunday

Yesterday while watching golf, I downloaded a bunch of Survival Fitness videos from Facebook and compiled them into a movie.

My body is pretty freaking sore all over. I haven’t felt like this in a couple of months, so I can tell the WODs have been great and the extra work I’m putting in is paying off . Yesterday I mentioned my tailbone was really sore. Well, it’s more than that. I have two quarter-sized floor burn marks on the sides of my tailbone. No wonder in hurts to sit down! Sorry, no pictures. 😉

Do you ever get bruises in CrossFit and have no idea where they came from? I have one under my right arm and a matching one under my armpit almost all the way to my back. Weird.

I did the push-ups of Armstrong Pull-up Program when I got out of bed this morning. It’s a nice way to start the day. I went in to the noon class today and it was packed with 20 people. Since class was so big we had to skip around during the movements, but it all worked out.

Warm-up

5 rounds

1m Deep Squat Hold
1m Mountain Climbers

I was stiffer than usual from the squat holds and 1 minute is a long time to do mountain climbers in a row, so I had to take 2-3 short breaks for them each round.

WOD

50 of each

DUs
Burpees
MB Snatches (20#)
Push Presses (30# DBs)
Wall Balls (20#)
K2E
Walking Lunges
KBS (53#)
Jumping Pull-ups
Box Jumps (24″)

It was ordered different on the board, but this is the order I ended up doing. I finished in 32:01. Most people did tuck jumps, but I was able to string together a few DUs before we started, so I went with DUs and completed them in 4 sets. I think I need to start practicing them again.

Later tonight I’ll do the nightly pull-ups and then it’s 2 days off from Armstrong Pull-ups. Tomorrow will also be a day off from CrossFit, which I’m really looking forward to. I will get out and walk 18 holes of golf.

Update: I just couldn’t stand sitting around later in the evening even though I went out and walked 9 holes of golf after lunch. I had to lace up the shoes and go out for a run, so I did a 5 minute warm-up, Tabata sprints, and a 5 minute cool down. In 14:14 I covered a total of 1.73 miles.

Snatching Sixty

No golf today due to rain, so I woke up early. I wanted to eat a small breakfast and hit the 9am class. First things first though, I knocked out my 3 maximum effort sets of push-ups for the Armstrong Pull-up Program. While doing these, I’m concentrating on keeping my elbows in close because I have the tendency to let my elbows fly out during push-ups. My sets today were 35, 32, and 30 with sufficient rest in between each set.

My legs are feeling a little sore from yesterday, but that’s good. I need to do more heavy squatting. I’m sure the wall balls have something to do with it as well. I really enjoyed this video, which looks back at Regionals. Check it out.

This morning I realized I’m starting my 8th month of CrossFit. Incredible! I’ve never stuck to a fitness program for more than 3 months, but now I can’t imagine my life without CrossFit. It has changed my life in so many great ways. I’m inspired by the people sweating next to me during each WOD. This community is something special. We’re all in the box to improve our lives and push our limits.

Warm-up

50-40-30-20-10 Air Squats
50 Mountain Climbers

I could really feel the air squats today.

WOD #1

100 Alternating 1-Arm DB Snatches
100 K2E

* Every minute there is a burpee buy-in (3-beginner, 4-intermediate, 5-advanced) before you can work on the reps. I went with 5 burpees for my buy-in. You can take a minute off from burpees and reps, but then you must work the next minute. All snatches must be completed before moving on to K2E. Time limit of 30 minutes.

Matt told me to grab the 60# DB, so I obeyed. 🙂 I never would have grabbed that one on my own, but I’m glad I did. The last time we did one-arm snatches I used a 40# DB! The 60 was tough, but rewarding and will make me stronger, which is exactly what I need. I started off going 2 minutes in a row to hit 20 reps, but quickly realized that wouldn’t last. I started taking every other minute off and was getting 10 reps during a working minute. Towards the end I pushed for 12 in one set, took the last minute off, and then worked 2 minutes in a row for the last 18 reps.

I hurried to put on one of the tape grips I had ready, but ran out of tape so couldn’t secure the second one to my left hard. Nothing ripped open, but I’ll have to keep an eye on it closer now. I was able to knock out 10 K2E in a row right off the bat, but it was all downhill from there. I worked a couple of minutes in a row here and there, but otherwise took minutes off. Near the end it was really a struggle to get my legs up. I was 10 reps shy of 100 before time ran out. Total score: 190 reps in 30:00, not even counting around 100 burpees.

I headed back to the box in the evening for open gym so I could do some deadlifts. While I was there I figured I’d do a quick WOD that wasn’t too stressful on the body.

Strength

5×5 Deadlifts

Warmed up with 10 reps at 135# and then 5 at 225#. Used 275# for all 5 working sets of 5 reps. Wasn’t planning to try to set any records today, especially with the state of my hands from hanging bar work. More than anything I just wanted to move some weight, so goal accomplished.

WOD #2

50-40-30-20-10

Sit-ups
Tuck Jumps

I ordered a Revolution Rope from Again Faster and was excited to use it today, but they sent the wrong jump rope; it’s a speed rope, which I already have. I was so bummed when I opened the package. Again Faster was quick to reply, telling me to keep the speed rope as a spare and the correct rope is on its way.

My plan was to do “Annie” even with my current speed rope, but I could not string together DUs while warming up, so I did tuck jumps instead. Finished in 8:28.

When I got home, it was time for the pull-up portion of the Armstrong Pull-up Program. Now I’m spent! I may be going crazy for working out so much, one day a week like this shouldn’t kill me should it? 🙂

Did you see the Reebok CrossFit Nano 2.0 launched today? I ordered a pair already because I had to send in my broken Inov-8s. I was just looking earlier this week for a pair of the Nano 1.0s, but couldn’t find them in my size, which is a 14. I had a feeling the new model would be coming soon since there was no restocking going on and the Games are right around the corner. I’m glad I didn’t have to wait too long. My first choice in color, the blue, doesn’t come in my size so I went with this grey pair. Good thing I acted fast because size 14 is no longer listed!

I’m so excited! I can’t wait for these to come in.

Down with the Sickness

After going to class 5 days in a row my plan was to take Friday and Saturday off since Dad was in town and do a home WOD on Sunday night. While in bed on Saturday night I started to get a sore throat, which luckily only lasted a day, but as Sunday went along I felt weaker and weaker. Woke up Monday with a nasty cold and Tuesday was no better. I’m finally feeling better today and have been better and better as the day goes on. I was really missing the WODs and 5 days off is too many.

Warm-up

50 Sit-ups
25 MB Snatches
40 Sit-ups
20 MB Snatches
30 Sit-ups
15 MB Snatches
20 Sit-ups
10 MB Snatches
10 Sit-ups
5 MB Snatches

Whipped through the warm-up. I may start reaching for my toes on the “sit-ups” because the standard we use (only need to get up far enough to touch your shoes) is a joke when you have long arms like I do. I can almost touch my shoes with my shoulder blades still on the ground. The box is without power so I don’t know how fast my time was, but it was around 7 minutes judging by when Cari called out the 6 minute mark. I did 25 jumping jacks on the minute until the 12 minute time limit.

WOD

5 rounds:

15 Burpees
15 1-arm DB snatches (each arm)
15 Wall Balls

I used a 40# DB for the snatches and a 20# MB for wall balls. Total time was 23:56. I survived better than expected. There was nowhere to rest in this WOD with each movement involving the full body.

Finisher

Death by pull-ups, counting by 3s

I did rounds of 3, 6, 9, 12, and 15 for a total of 45 pull-ups in 5 minutes. The round of 18 was not going to happen so I didn’t even attempt it.

It sure felt good to get my sweat on. Tomorrow I should be feeling 100%.

Take One on the Chin

Went to class for the 5th day in a row. Probably not the smartest idea, but tomorrow and Saturday are both probably off days since my Dad will be in town.

Warm-up

3 rounds:

20 MB Snatches
30 MB V-ups
20 MB Push-ups

I used a 20# MB and think I finished somewhere around the 6:30 mark.

WOD

5 rounds:

15 Thrusters
15 Burpees

Absolutely fucking brutal. I used 95# on a barbell for the thrusters. My total time was 23:39. After doing clean and jerk yesterday and a whole bunch of shoulder related stuff today, my shoulders are on fire. The humidity was really high today due to the rain we’ve been getting. My clothes were completely soaked through and the sweat kept dripping down my arms on to my hands, making it hard to keep a hold on the bar. I think I might start wearing wrist sweat bands or at least give them a try.

Oh, almost forgot, I smacked myself on the chin with the bar during the 3rd round doing one of the thrusters. Seems like I do that once every couple of months in some movement or another.

Finisher

Death by K2E, by 2s. So that’s 2 the first minute, 4 the second minute, and so on. I made it through the round of 14 and then got 14 in the round of 16. I probably could have gotten it, but I felt my hands getting close to the ripping stage and it just isn’t worth it.

Do What You Want

The last 3 days were pretty good WODs, so I decided to just go in to Open Gym tonight and work on a few things. I warmed up with a 300m run. Then I alternated between snatches and HSPU, taking long rests in between. For the snatch work I started at 75# and went up by 10# each time, doing doubles or triples. Made it up to 125# and then failed at 135# before calling it quits. I tried HSPUs on plates and one AbMat for the first time so that it was a true HSPU. I was able to do 4 in the first set! Next set I did 2 and after that I switched to 1 AbMat with my hands on the floor. Nice easy day, but worked on a few things that needed work. Matt took some videos of a few snatches and they were not the greatest. I’m jumping pretty far backwards, which will never work at higher weights. Good to see on video and learn from it.

Sunday Funday

Yesterday after walking 18 holes of golf I had to rush home, shower, and get out to a restaurant for happy hour and dinner with a bunch of my CrossFit friends. Great fun! Such a good group of people. It’s going to be hard to leave this year, but I’m heading home to my close friends and another great group of folks at the gym there.

Since we started dinner before 5pm yesterday, I was in bed around midnight with enough time to recover enough to hit the 9am this morning. Getting out of bed was rough though. I couldn’t believe how sore I was from the interval workout at the track. After moving around a bit and eating a banana I felt better and decided it would do me good to get in for a tough workout.

Warm-up

400m Run
3 World’s Greatest Stretch (each leg)
10-15 of each
- V Sit-ups
- PVC Pass thrus
- Air squats

WODs

Teams of Three. For both portions, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

Since class was small (imagine that after a night of drinking!) most of us paired up for teams of two instead of three.

15m AMRAP

3 Deadlifts
6 HSPU
9 Box Jumps

Deadlifts were done with 225#, I used 2 AbMats for the HSPUs, and jumped on to some stacked up tires that were taller than 24 inches. I was able to complete all rounds unbroken, which is why I went with 2 AbMats instead of 1. At a team, my partner Adam and I completed 15 rounds plus 3 deadlifts. I went first in this AMRAP. Teams of 2 was actually perfect here and we kept a steady pace of 1 minute rounds. With 3 people I think our rest period would have been too long.

After finishing the first WOD, I was feeling so much better than when I woke up. I’m glad I decided to make it in to class instead of going back to bed or going for a hike.

We rested for 5 minutes before hitting the second WOD.

15m AMRAP

5 Pull-ups
10 Burpees

I went second in this AMRAP because Adam is better at pull-ups than I am. In the end it didn’t matter because we each completed 9 rounds for a total of 18. That’s 45 pull-ups and 90 burpees each. This WOD would have been much better with a team of 3. My kipping pull-ups are getting much better because I’m able to feel when I get out of control and dial in the swing. I’m also getting better at adjusting my grip on the bar.

After the workout I headed to Total Wine & More to pick up some beer. CrossFit Full Strength has started to call today Sunday Funday because everyone is encouraged to bring a 6-pack of beer for after the noon OLY class. Last week was the first one and it was fun.

Olympic Lifting Class

After a snatch warm-up progression with the PVC pipe we worked on our snatch technique by doing a power snatch followed by a full snatch. I worked up to 105# I think.

Next we got out the racks and worked on the drop snatch with overhead squat. I got up to 125# there. Tried 135# once, but I had the weight too far forward and my feet were too wide.

I wasn’t quite all there and felt weak during the OLY work today, but it was good to get a final session in with Johnny.

2012 CrossFit Games Open Workout 12.2

Final results are in for workout 12.1. I tied for 19,217th out of 34,595 men in the world and 1,267th out of 2,314 in the South West region. Well on the way to achieving my goal of beating 10% of men. So far, I am an average CrossFitter and I’m perfectly fine with that after 4 months in this crazy cult. If I finish the Open in the middle of the pack I’ll be thrilled.

As I mentioned in my post this morning, I thought it was pretty brutal doing the workout right before a class last week, as the “warm-up”. So I went to class this morning and came back to the box tonight for the Open workout. I was feeling pretty beat after the morning class.

Workout 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

75# Snatch, 30 reps
135# Snatch, 30 reps
165# Snatch, 30 reps
210# Snatch, as many reps as possible

DAMN! That weight jumps fast for men. My PR in the snatch was 95#!

I flew through the first 30 reps at 75# and took my time adding the weights so I could catch my breath. Went for my first attempt at 135# and barely got the bar to waist-high. Fuck! I took my time and kept trying. I got closer and closer with each attempt. I started to concentrate on an explosive jump and then using my arms to pull and get the weight moving faster.

At first I was afraid of getting that weight up and then dropping it on myself because it was so much heavier than I had ever attempted. With each attempt I gained confidence even though I was failing.

I finally got one. Then I got another and another. They weren’t pretty, but I got the weight up and gained control. I ended up getting 6 reps at 135# which I’m thrilled with. It was a PR by 40# and after the first 5 or 6 tries I didn’t know if I’d even get one. Two workouts in the books, with 3 to go.

I’m taking a rest day tomorrow and going to walk 18 holes of golf in the afternoon instead of working out.

Snatch It Up

Yeah… still that right ass tweak. I’ve figure out that going up against the wall with the tennis ball is easier than trying to do it on the floor.

Warm-up

3 rounds

60s Flight simulator
60s “Cindy”

I’d never heard of flight simulator so let me describe it. You start off by getting 5 unbroken DUs, then you do 10 unbroken, keep increasing by 5 once you do the previous number. The goal is to get up to 50 and then come back down. Obviously that’s impossible in this scenario because we’re only doing it for a total of 3 minutes. I’m still struggling with the DUs, and couldn’t string together a 10. For “Cindy” we started off where we had left off in the previous round. I completed 2 rounds plus 5 pull-ups, 10 push-ups, and 11 air squats.

Strength

On the minute for 10m

1 Snatch
1 Hang Snatch

This doesn’t seem all that bad, but the weight got heavy in the last couple of minutes. I used 95#, which is still the most I’ve attempted. I’m really liking the snatch and it’s such a cool feeling to take a weight from the ground all the way to overhead in one move.

WOD

10m AMRAP

10 T2B
10 Dips
30 DUs

I didn’t do any scaling today. I did everything Rx because I knew I could use the DU practice (work on weaknesses right?) and it would mean less time ripping my hands doing T2B. I completed 2 rounds plus 10 T2B, 10 dips, and 11 DUs. At the beginning I tried doing kipping T2B but my body was swinging all over the place, so I slowed down and used a bit of a kipping motion to do one at a time and then reset myself. I did 5 ring dips in the first round because all of the racks were being used, then I switched over to the rack for the rest of the WOD. It took me around 2 minutes each round to get 30 DUs. Slow improvements on them. It’s so frustrating!