http://www.norcalcrossfit.com/blog/138/norcal-crossfit-mar-5th-2014
Benchmark WOD “Amanda”: 9-7-5 reps of…
Results: 10:08, subbed burpee pull-ups and scaled to 85#
Pre-WOD work for the squat snatch, I got up to 115# but had to power snatch and then squat.
http://www.norcalcrossfit.com/blog/85/norcal-crossfit-jan-16th-2014
Result: 4 rounds + 7 reps
Started at 95# for 1 and half rounds. Switched to squat cleans for last half and first half fo the next rounds. Then finally to 75# for the rest. Worked up to a 115# squat snatch prior to the WOD which tweaked my wrists leading to the switching. Also subbed Burpee Pull Ups for the Muscle Ups.
WOD:
Back by Popular Demand…..The Snatch:
These are obvious just guidelines, my goal is for you guys to simply get better at a challenging movement.
Then:
500 meter row intervals with a partner
You go, then they go, you get to rest while they go. Repeat this a total of 4 tim
RESULTS:
Team Bens… 14:13
Yes my partner was Ben as well ;-D I typically started around a 1:30 /5oom pace and ended around 2:05 /500m pace. My legs would just die about halfway thru each time and I’d lose all my power. The other Ben was definitly the stronger rower of the two of us, also a lot taller which might have helped too. He managed to maintain a 1:20 /500m pace for a good amount of time… ridiculous!
For the snatch work before hand, I again went lighter… only worked up to 115# for the full squat snatch. I actually did better at 115# than 95#, as I think 95# was too light and I kept overshooting the bar overhead and catching it too far back. In order for me to improve on the full snatch, I think I really need to work the snatch balance which we didn’t do. As my weak point is the catch at the bottom. I typically can get good power during the first 2 pulls, but the last pull (drop under the bar) is where I have problem. Something else to add to my long list of of todos.
WOD:
Work the Snatch (full snatch) for at least 20 minutes
Then…
Complete the above sequence, rest 2 minutes, then repeat for a total of 4 rounds
RESULTS:
155# (Snatch High Pull), 95# (High Hang Squat Snatch), 105# (Squat Snatch)
21:46 @ 185#
We worked the Snatch (aka full snatch, squat snatch) by breaking it down into two parts and then putting them together. Its been a while since I’ve done the snatch, so I stayed on the lighter side and worked on catching it in the full squat as I’m still not very comfortable with that. But I’m getting better.
As for the met-con, I did opt to scale down to 185# (was thinking about doing 205#, but good thing I didn’t). Its amazing how quickly pushups can get so tiring. You’d think with all the burpees I’ve been doing I’d be getting better at them, but I was only able to get a most 20 unbroken. And as for the rowing… well, its rowing, it always sucks ;-D But 205m wasn’t that bad.
All and all, not a bad workout for only having made it to gym on Sunday in the last week.
WOD:
Full Snatch Heavy
10 Rounds for time of:
RESULTS:
155# (PR by 10#)
13:44 Rx
Getting better with the snatch, but still gotta work on the overhead catch in the full squat as I’m still not that comfortable with it. But, got a PR! As for the met-con, well… S2O sucked. Although I did stick with the 95#, I thought about dropping down to 75# a few time. I rocked the box jumps ;-P
So once again I did let my mental stuff get in the way… my wrist where bothering me a bit as I forgot to tape them (again), but I think I let it affect me more than it should have. There were a few times where I dropped the bar because my wrists were getting “tired” when I really shouldn’t have… grrr…
WOD:
These should each be approached as separate events…all out efforts.
RESULTS:
Since we had such a large class and most of us had never done a Glute Ham Raise before, Billy had us just do 25 of them partnered on the floor. They where pretty darn hard if you worked for it.
The way the workout worked was, there was running clock and at every 5min mark you moved to the next exercises. So if you finished the deadlifts in 2min, you get3min of rest. Here is what I did:
There were not enough rowers for the size of the class, so the sub was 35 burpees… which after the upper body burner yesterday… kinda sucked.
OLY:
Since it was Billy’s last official oly class, he had us do a mock olympic lifting competition. We each had 10min to find our match Snatch and then 10min to find our max C&J.
So for the snatch, that was my previous max. I tried 165# a few times, but didn’t quite get it and had some great bail outs ;-P For the Clean & Jerk, I was doing split jerks and it was new PR for me. Previously I had hit 195#, but was not doing split jerk since I wasn’t comfortable with it. I got several complements on my split jerk (including Billy) this time around, so I must be getting better. He says the only thing I need to work on is letting that bar sit more on my shoulders and then I’ll be able to do a lot more.
Billy’s Going Away Party:
Since Billy is heading off to Vegas to pursue the dream of Olympic lifting, the gym hosted a going away party after the oly class. It was fun. I got my butt kicked in Foosball by Jojo… just couldn’t complete with the sounds or the kick ;-P
I was good… stuck to munching on Paleo stuff and didn’t have any beer. The first week trying to get back on Paleo is the hardest, so I didn’t want to indulge at all.
WOD:
1 Hang Power Snatch and one Full Snatch every minute for 10 minutes at a moderate load
Quick Burner – 4 Rounds for Time of:
RESULTS:
95# for the snatch work
14:38
The snatch work was good. I feel like I got a bit better at catching deeper in the squat which I am still not so good at. Power snatch, no problem… full snatch, not so pretty. But its getting there.
As for the met-con… they said 6min is a good time and it should only be a 10min workout. As you can see I missed the bar by a bit. I was thinking about going lighter than the 95#, but all the smaller plates were in use so I stuck with the Rx weight. I was definitely done by the time I finished ;-) And I’m getting better at the situps!
WOD:
Workout of the Week “The Gentry Special”
Recover
Max rounds in 3 minutes of:
Rest 30 seconds and repeat for a total of 4 rounds
RESULTS:
675 (6 reps @ 95#, 1 @ 105#)
3, 2+7 @ 1.5 pood, 2, 2+5 @ 1 pood
Its been a while since I’ve done the snatch. I know I can probably go heavier strength wise, but I’m not comfortable with the catch and almost lost my balance a few times. Hence I decided to stay with the lower weight.
As for the metcon… stupid back and stupid me. I did the same the thing as the last time we did some KB swings, started with the heavier weight and had to drop down. I actually ended up switching with another guy in the class, he went up to 1.5 and I dropped down to 1.0 pood. Ugh, when will I learn.
Results:
••Ben••