snatch

Without Restrictions

Finally took a rest day yesterday. Feeling great. Went to the 4:30 class.

Warm-up – 2 Sets

5 Burpees
12 Barbell Curls
12 Wall Balls (20#, 10′)

The board actually had barbell GMs (good mornings) but I thought it said curls from far away. I was wondering why a bunch of people were doing good mornings. After finishing the first set I was committed to the curls.

Strength – Back Squat

10×45#
8×135
6×185
6×215
4×245
3×265
3×275

My back was just fine.

Conditioning

Buy-in: 100 DU
10 Rounds
- 10 Wall Balls (20#, 10′)
- 5 Power Snatch (95#)
Cash-out: 100 DU

I missed after 17 and then not until after 97 in the first 100 dubs. After the first few rounds I started to count my rest and tried to get in 2-3 deep breaths between movements after walking to my spot. The final 100 dubs were terrible. I was stopping every 10 reps. Doing them in lifters is not so great. The rope kept getting caught up in the velcro. Finished in 15:02.

Remembered to bring my dumbbells home so I can start the Hybrid Performance Method Push-Only program for real and get in a lot of the workouts at home to save time traveling to the gym.

Good Bye 17.3

Warm-up

4:00 Air Dyne
Banded Shoulder Mobility
Snatch
- 5×45#
- 3×95
- 4×95
- 2×125
- 2×145
- 1×165

Was feeling smooth.

2017 CrossFit Games Open 17.3

Prior to 8:00, complete:
- 3 rounds of:
  - 6 chest-to-bar pull-ups
  - 6 squat snatches, 95 lb.
- Then, 3 rounds of:
  - 7 chest-to-bar pull-ups
  - 5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
- 8 chest-to-bar pull-ups
- 4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
- 9 chest-to-bar pull-ups
- 3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
- 10 chest-to-bar pull-ups
- 2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
- 11 chest-to-bar pull-ups
- 1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

I wasn’t sure what to change from my first attempt, even up to when I was warming up. I ended up keeping 3-3 pull-ups for the first 3 rounds, but did 3-3 on the snatches instead of unbroken. Finished 13 seconds faster. Then I kept all 3 sets of pull-ups at 3-2-2 instead of going double with singles on the 5th and 6th round. Kept that 13 second gain so would have a better tiebreaker. Did 8 single pull-ups to try to bring my heard rate down. Rested before grabbing that 185 and made sure I really got into it. Made it, so now I was way ahead of pace. I was fucking gassed though. Was just a bit forward on my next two attempts to miss them. Did not want to pick up that bar because I couldn’t breathe, so I called it quits after I got to 11:00 on the clock since I wasn’t going to even match my 92 at that point.

Since the 3-2-2 on those 2 other rounds didn’t make me faster, I guess I should have ketp to 2 + singles and maybe I wouldn’t have been so gassed. Oh well, had to try something.

We decided to do some lifting.

Behind the Neck Jerks

5×45#
3×95
3×135
3×165
3×185
3×205
3×215

Good enough for the day.

17.3 Fresh Off the Plane

I forgot to check overall standings before week 3 scores starting showing up on the leaderboard. My ranking on 17.2 was much better for me though.

Open: 25,442th
Masters 35-39: 3,129th

Nearly moved halfway up to the top of both overall leaderboards from where I was after week 1, but can’t really get exact numbers due to not looking last night.

Flew home from Austin today, but wanted to get in that first attempt. The plane landed at 7:15 and I was at the gym by 8:30.

Warm-up

3:00 Airdyne
Banded shoulder mobility
Bottom Squat Hold
Snatch
- 4×45#
- 3×95#
- 2×135#
- 1×155#

2017 CrossFit Games Open 17.3

Prior to 8:00, complete:
- 3 rounds of:
  - 6 chest-to-bar pull-ups
  - 6 squat snatches, 95 lb.
- Then, 3 rounds of:
  - 7 chest-to-bar pull-ups
  - 5 squat snatches, 135 lb.
Prior to 12:00, complete 3 rounds of:
- 8 chest-to-bar pull-ups
- 4 squat snatches, 185 lb.
Prior to 16:00, complete 3 rounds of:
- 9 chest-to-bar pull-ups
- 3 squat snatches, 225 lb.
Prior to 20:00, complete 3 rounds of:
- 10 chest-to-bar pull-ups
- 2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
- 11 chest-to-bar pull-ups
- 1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

Wasn’t sure how to attack this one. Changed my mind a couple of times throughout the day and changed again at the gym after hearing how Bryan did it.

I went 3-3 for the first 3 sets of C2B and touch-n-go on all 3 sets of snatches because 95# really bounces all over the place. Had a solid split at 2:49. First set of 7 pull-ups was 3-2-2 and then a double followed by singles for the other 2 sets. All single snatches with 135#. I really hate doing single pull-ups because I take more break than you can afford. Made it under the 8 minute cutoff with 13 seconds to spare. Not great. I did 8 single C2B trying to calm myself down for the 185#. Took some breaths before giving it a pull and I was not prepared for it. That bar felt heavy as hell, I “Clarked” it, and nearly blacked out. So then I had to waste a bunch of time recovering and getting my head right before stepping back up. I made my next 4 attempts and went 3-3-2 on C2B. I was getting ready to take a pull on the snatch with less than 10 seconds left but my head wasn’t there so I didn’t even try.

So I ended up with a score of 92, which I was surprised by. I remember thinking last night that 90+ would be pretty good for a first attempt. I’m happy to have gotten the 4 reps with 185# because that’s around the load where my squat snatch starts to get really inconsistent in the catch. Will probably try a redo on Sunday or Monday.

Looks like 17.3 will move me up nicely too. This is ranked as a level 87 on BTWB, which doesn’t even account for people doing scaled and I should be able to improve on my redo.

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17.2 Redo & More

Rested yesterday so I could redo today. Could have probably even retried yesterday, though my shoulders were a little tight. In at 12:30.

Warm-up

500m Row
Banded shoulder stretching
PVC passes
Reverse Hyper Heel Drives
Bottom Squat Hold
Air Squats
Dead hang
2:30 Airdyne

CrossFit Games Open Workout 17.2

12:00 AMRAP

2 Rounds
- 50′ Weighted Walking Lunge (2×50# DBs)
- 16 Toes-to-bars
- 8 DB Power Cleans (2×50# DBs)
2 Rounds
- 50′ Weighted Walking Lunge
- 16 Bar Muscle-ups
- 8 DB Power Cleans

Every 5-foot interval of the 50″ (25″ out and back), represents 1 rep of the lunge.

With my first attempt not affecting grip at all I knew bigger and fewer sets would buy me some time. I did 6-5-5 on both rounds of T2B, 6-2 on 2 sets of cleans, and all 8 cleans to lock in the tiebreak round. I wanted to go right into the lunges after that 8, but needed a breather so set them down.

Remembered to have my knee sleeves pulled up before the workout today. I also taped my thumbs ahead of time so there was no stop halfway through the last set of lunges. Still kept muscle-ups in sets of 2 because I thought triples would be too risky. I tried to shorten the rest a bit between the sets. I did do a triple right at the end, but more importantly no misses today. Over the weekend I had thought about trying to finish that first round of muscle-ups with 3-3 to save another 20-30 seconds, but I completely forgot.

Bought myself almost an extra minute, which paid off, allowing me to get through 5 more muscle-ups for a score of 121 with a tiebreak of 8:50.

Michelle kept all my splits again. Nice to see I slowly kept gaining ground throughout. Initial lunges were the same, but then I was ahead of pace by 10-14, 9-19-25, 19-35-46, and 47 seconds. I guess I was more methodical on my lunges (probably gathering my feet more, which is slower) and was definitely focussing more on breathing during them. I also didn’t stretch out to get over the line on any of the rounds. The first round of muscle-ups took me 3:08 today compared to 3:22, which was a little surprising considering I should have been more tired from going faster.

The challenge of the redo is actually pretty fun. One of my friends cracked a beer after his 2nd muscle-up and then got 3 more. LOL I love the Open!

Since my volume was extremely light Thursday-Saturday and I’m heading out of town for most of the week, I wanted to get in some lifting and barbell work. Went back to the gym at 4:30 to judge Bryan and workout.

Back Squat

Missed out on the 5×3 @ 80% yesterday, so definitely wanted to squat today. If I go 2 weeks without squatting it’s no fun the next time.

10×45#
6×135
3×205
3×255
3×285
3×305
3×315

Back was getting a little tender so didn’t push it. Haven’t had that on the bar in awhile anyway.

Bench Press

10×45#
10×95
10×135
10×165
2x10x185

Bryan started benching while I was still squatted so I worked in and then was done with the squats by the heavy sets.

Conditioning

7 Rounds

5 Power Snatch (135#)
35 DU

Wanted to hit a barbell metcon for sure. Did all singles on the snatches. Missed too many dubs. It felt and looked like my rope’s shape was getting messed up. Maybe it’s time for a new cable. Finished in 9:20.

Figured out Bar Muscle-up Cycling

Oh by my low back is all kinds of sore and so is my upper back between my shoulder blades. Legs were tired last night but feel fine today. Ass is a bit sore. Went to the gym at 3 with Bryan.

Warm-up

Shoulder stretching and body twisting
1,000m Row
17.1 Movement Testing

I tried out some efficiency changes for both movements which should make up a lot of time. I wasted so many seconds when I did the workout.

Weightlifting

2 Hang power Snatch + 3 OHS

2 sets 45#
2 sets 95
115
135
145
155
165

Programmed as snatch + 2 hang snatch + 3 OHS, but I wasn’t pulling from the ground and didn’t want to drop into the squat. Hell, I was going to completely skip this portion but decided to adjust it.

Strength – Back Squat

5×45#
5×135
5×205
5×245
3x5x265

Supposed to be 3×5 @ 75%, which would be 285 on my estimated max, but with my back to tight I scaled it back.

Conditioning

20:00 AMRAP

20 Walking Lunges
15 cal Row
4 Bar Muscle-ups

Made some adjustments since it was too cold to run outside and no Assault Bikes. Did MU on the bar so I could try dropping back to the bottom of the dip before pushing away from the bar into the next rep. My goal was to do 2 sets of 2 each round so I could work on this. Took me a few rounds to work out a few things, like rotating hands at different points, etc. Really paid off though. I’ve never felt better with the transition. I did wear grips too, which needed some adjustments because they tend to really grip the bar when chalked up. I even did all 4 unbroken in my last set. We didn’t have an official count, but it was either 7 (most likely) or 8 full rounds plus 16 lunges. We didn’t push anything hard just kept moving. Felt good. I feel 10x more comfortable now if bar muscle-ups are in the Open.

Gymnastics Strength

10:00 EMOM (alt)

15 Ring Push-ups
7 Ring Rows

I still suck at ring rows.

3 Bars of Insanity

My ass is kind of sore from Wednesday’s workout, but my back is feeling pretty good.

Front Squat

Supposed to be max reps at 70% (235# for me), but I haven’t squatted heavy since tweaking my back a week ago and I didn’t want to push it. So I stuck to some sets of 5.

10×45#
5×135
5×185
5×215
5×235
5×250

Felt solid. No issues with my back.

Clean & Jerk

Work up to 5×3 @ 70%

3×135#
3×165
3×185
4x3x205

I did an extra warm-up set compared to the other guys to make sure my back was good, so I didn’t exactly do 5 sets at my working weight.

Barbell Conditioning

2017-02-17-3-bars If “Linda” is 3 bars of death, this must be some kind of insanity. If I had seen this workout 2 months ago I would have told you I had no fucking chance.

@ 0:00 – 3 Snatch (115#)
@ 1:30 – 6 Snatch
@ 3:00 – 9 Snatch
@ 4:30 – 12 Snatch
@ 6:00 – 15 Snatch
@ 9:00 – 4 C&J (135#)
@ 10:30 – 8 C&J
@ 12:00 – 12 C&J
@ 13:30 – 16 C&J
@ 17:00 – 5 Thrusters (155#)
@ 18:30 – 10 Thrusters
@ 20:00 – 15 Thrusters

Might be a little confusing, so let me explain. With a running clock, you basically have 90 seconds to complete the assigned work. The exception is you get an extra 1:30 of rest after the final set of snatches and an extra 2:00 after the clean and jerks.

After all of the barbell conditioining intervals we’ve been doing I was confident I’d be able to finish the work, I just didn’t know how long I’d be able to hold sets or how much rest I’d end up getting. I really wanted to get all of the snatches unbroken, but I had to go 10-5 on the final set. I paused at my hips after 10 but had to drop it and finish with singles. Clock was at 7:02, buying me a “long” break.

I started out feeling fine with the clean and jerks (yes, all power clean and push jerks), getting the 4 and 8 unbroken. After a set of 4 in the 12, I finished with singles. Didn’t have a whole lot of rest before having to start the 16, which I did with all singles. Finished those at 15:34 on the clock, so now I had less than 1:30 to rest even though it had a longer time built in.

By the time I got my shit together and added the 10# plates, it was time to go. I started late, but did the set of 5. Then I did 6-4 in the set of 10. The set of 15 was rough, going 5-3-3-2-2 and finished at 22:31 on the clock.

I was finished with all but 2 sets (16 C&J and 15 Thrusters) in less than the allotted 90 seconds. I can honestly say I’ve never done anything close to that before. Total of 45 snatches, 40 C&J, and 30 thrusters. The last 2 sets of snatches pretty much become a light Isabel at 27 reps and the last 2 sets of C&J are only 2 reps shy of Grace. I really want to see what I can do on those benchmarks now!

Gymnastics

8 Rounds (Reverse Tabata)

10s C2B Pull-ups
20s Rest

I did 4 sets of 5 and 4 sets of 6, which is a 10 rep improvement over 3.5 weeks ago.

Chesty Snatches

My back belt much better yesterday, but will take it easy this week. In early at 2pm with the guys.

Warm-up

3 Sets

1 Legless Rope Climb
8 Strict HSPU
10 Squat Jumps

I did this warm-up since I was skipping the back squats. They had to do max reps at 70%.

Work up to 3 sets of 5 @ 70%.

3x3x45#
5×95
5×135
5×155
2x5x165

I did all powers to keep the stress of my back, which sometimes acts up in the bottom of the squat when snatching or doing OHS. The 155 is officially my 70%, but my snatch isn’t where it should be, so the extra 10# was no problem.

Conditioning

5:00 Cycles

Buy-in: 3 Rounds of “Chesty” before snatches
- 5 C2B Pull-ups
- 10 Push-ups
- 15 Air Squats
Snatches
- 15 @ (135/95#)
- 12 @ (165/115#)
- 9 @ (185/125#)
- 6 @ (205/135#)
- 3 @ (225/145#)

One of those bonus round workouts we’ve seen in the open. You get a 5:00 clock to start and must complete 3 rounds of “Chesty” and the associated snatches to “earn” another 5:00. You can start on the next cycle as soon as you finish the snatches to try to get ahead of the clock, banking up extra time.

First three rounds were no issue, as suspected, though my squats were too slow. I thought about doing triples so started with a double at 135# and quickly changed to singles. Breezed through them. Next cycle of “Chesty” I was getting even slower with my squats and started using my hands to push off of my knees, hoping to save my legs some for the snatches. I could have changed the weight on the bar faster too.

The snatches with 165# were challenging, but I was still able to power each one, taking about 10 seconds per rep. Or at least that’s what I was seeing on the clock as I tried to rush the last 30 seconds. I finished 10 of the 12 reps. Needed to be there about 15-20 seconds sooner and I would have been able to move on.

Doing rounds of “Cindy” with chest-to-bar pull-ups was a fun twist and wasn’t causing me any issues. I don’t know I’d want to do it for a full 20 minutes though.

Gymnastics

8 Rounds (Tabata)

20s T2B
10s Rest

I did all sixes plus an extra 2 at the end last time we did this. Goal today was sets of 7 and initially I was even thinking 4×7 and 4×6 would be nice to accomplish. Got through the first 7 sets of 7 unbroken and hit my wall in the final set, having to do 4-2-1. 56 total reps, which is a 6 rep improvement. Makes a big difference when I can remember to keep my legs straighter. Muscle memory is still hard to overcome though.

Work-Rest

Feeling a bit tired today even though I got a great night of sleep. In later at 6pm.

Back Squat

Add 0-5-10 pounds on to last week.

8×45#
8×155
8×225
4×255
3x8x285

I added 10# and it was rougher than I’d like. My quad does not feel very good.

Snatch

Work up to a 1RM.

2x3x45#
3×95
2×135
2×155
2×175
1×195
Miss-make @ 205
Miss 215
Miss 225

Wasn’t there today. The 215 really crashed on me and 225 was way out front.

Barbell Cycling

E90S – 6 Sets

6 TnG Power Snatches (135#)

Was surprised to see it bumped up to 6 sets this week. Wasn’t an issue, but my thumbs got a little beat up from re-hook gripping the bar every rep. It was taking me 13-14 seconds per set. Really excited to test out “Grace” and “Isabel” sometime soon.

Conditioning

Alternating between 1:00 of work and 1:00 of rest until finished with the following chipper…

90 Bar Facing Burpees
60 Overhead Squats (95#)
30 Muscle-ups

I scaled the OHS down from the Rx 115# because I was expecting the muscle-ups to take me a long time.

Wow! The rests kept the intensity high. I did 19-17-17-16-16 burpees and the final 5 plus 10 squats. I’ll take that consistency! To finish the squats I did 10-9, 10-8, and 13 to get a little extra rest. In fact I took an extra 1:00 of rest instead of just one here before getting up on the rings. Looking back, I wish I had even just got up there for a set of 3 after the halfway point of the work minute. Oh well, the muscle-ups went much better than I expected. I went 3-3, 4-3, 4-3, 3-1, 2-2, and 2. I really wasn’t planning on getting much more than 3 or 4 per minute heading in.

I wasn’t having a problem getting up over the rings, but my dip started to give out when I only got 3-1. I don’t think I’m kipping the dips much, if at all, and then when I need to kip I’m all out of whack. I’ve never done that volume of reps in a WOD, let alone at the end, so I’m seeing some nice progress.

Finished at 29:07 on the clock. And… wrecked! It was coming up on 2 hours of work so we decided to skip the 80 T2B EMOM. Grip and hands were pretty beat up already and that was enough work for one day. Maybe I’ll get in the reps tomorrow because I definitely need them. Have been eating a bit better, but I needed fuel after this one so made a stop at McDonald’s on the way home.

More Scaling

The rest day was good yesterday. In at 5:30 tonight. Skipped the assigned warm-up because there was enough shit to get done, especially with 4 of us working in on the lifts.

Back Squat

Work up to 3×8, adding 0-5-10 pounds over last week (70%).

8×45#
8×155
6×205
4×245
3x8x275

My left quad feels a bit like when I couldn’t pistol squat for almost a year on the one leg. The weight was no issue though, even for the higher reps. Really liking how squats have been feeling on this program and have been able to get through without tweaking my back.

Snatch

Work up to a daily 3RM.

3×45#
2x3x95
3×135
3×155
3×175
3×190 (PR)

Missed the first rep at 190 but then got 3 no problem. Beats the triple from 2 weeks ago for a 5 pound 3RM PR. Starting to get a lot more consistent with this type of load, where I’ve typically started to miss, even though I never should considering I can hit them for powers.

Barbell Cycling

3 Sets – E90S

12 TnG Snatch (95#)

Fun stuff! Took me about 26 seconds each set.

Conditioning

10:00 EMOM (alt)

18 cal Row
12 OHS (95#)

I had a feeling this would become horrible and I was right. When I got on the rower for the 4th time I could not put any power into it so I dropped my reps down to 14 calories and 10 overhead squats for the final 2 rounds of each.

Gymnastics

The goal was to get up to 40 muscle-ups, trying to hit a consistent number every minute. When I looked at this I thought in an ideal world I’d be able to do 4×4 and 8×3. After the conditioning EMOM I had high doubts. I did 2 sets of 4 which felt pretty good, but then dropped to sets of 3. After 4 sets of those I decided to call it for the day. My right shoulder was starting to feel weird. 20 reps was good enough for me, especially when we have MU in a WOD tomorrow.

Surprises

I’ve been getting my sleep back on track for the last week.

Today is the first day of the Open prep cycle on the Hybrid Performance Method WOD program. Already noticing less lifting programmed this week (except today). Kind of cool that they put you through a warm-up “WOD” every day.

Warm-up – 5 Sets

5 Front Squats (45#)
5 Shoulder Press (45#)
5 Close Grip OHS (45#)
5 Sotts Press (45#)
5 Box Jumps (30”)

Back Squat

Three working sets of 8 @ 70%.

8×45#
8×135
8×205
4×235
3x8x265

Guess we could have started at 135 since we already did a bunch of squats with the empty bar. I’m getting better at making bigger jumps in many of the lifts, which is necessory or we’ll be in the gym all damn day to finish. Weight is feeling good but about sick of so many squats. That’s 5 back squat days in the last 8 I think. Looks like it might be dropping to once a week and once a week with front squats.

Snatch

Work up to a daily 2RM.

4×45#
2×95
2×125
2×155
2×175
2×190
2×200
1×210 (miss-make-miss)

Wanted to get at least 190 today and got a 5# PR with the 200# 2RM. No reason I should be missing the 210 because I can get the weight up there easily. I think missing heavy snatches is what aggravates my back because I was starting to feel it there and it’s lit now.

Barbell Cycling

E90S – 4 Sets

9 TnG Power Snatch (115#)

Going in, I honestly didn’t think I’d be able to do all 4 sets, but there was no issue and we actually got faster each round. That was fun. First round was about 26 seconds, not sure on round 2, and the last two rounds were both 21 seconds. This is nothing compared to what Rich and his crew recently did…

Conditioning

500m Row
15 OHS (95#)
500m Row
20 OHS
500m row
25 OHS

Didn’t row as fast as I should have. The 15 and 20 overhead squats were unbroken and then I went 15-10 to finish at 10:58.

Gymnastics

8 Rounds (Reverse Tabata)

10s C2B Pull-ups
20s Rest

I figured it would be a good time to break in my grips more, which I haven’t used much since getting them at Regionals last year. I was sliding all over the place losing my grip. I should have chalked them up. Silly! Took them off after the 3rd or 4th set. Went with 6 reps in the first round and then 4s the rest of the way.