A. BBG
5 sets (12 minutes)
Snatch balance + OHS (focus on technique and mechanics)
B. BBG
5 sets (12 minutes)
Power snatch complex: power snatch from high hang + power snatch from mid-thigh + power snatch from mid-shin
C. Metcon
3 RFT (8 minute cap)
25 hand release push ups
50 double unders
I was complaining about the DUs again and was saying how I knew it was going to slow me down when Coach Jordan called me out and basically said I shouldn't start thinking like that. Yes, my head is always messing with me!
My score: 50# (snatch balance); 55# (power snatch complex); 2 + 15 HRPUs
Showing posts with label snatch balance. Show all posts
Showing posts with label snatch balance. Show all posts
Thursday, November 7, 2013
Thursday, July 18, 2013
Jul 17 WOD: Tabata style
The site said that today's WOD was Hope, but when I got there the WOD on the board was different. And Nickey said it was worse than Hope!
Tabata style:
Thrusters (65/45)
Tuck jumps
Hang squat clean (65/45)
Sumo dead lift high pull (65/45)
Snatch balance (65/45)
When you do a tabata workout, you do each movement for 8 sets of 20 seconds working/10 seconds rest, so that's a total of 4 minutes each movement. Since there were 5 movements the workout was 20 minutes long. That's 20 freakin' minutes of intensity, because you don't really get to rest during the 10 seconds in between. You're still catching your breath when the coach yells, "Next round! Get ready!" And you're like, what??
I used the prescribed 45 lb weight. Tuck jumps almost killed me. This is one of those WODs where a pinprick of self-doubt creeps in while you're doing something that hurts, and it makes you want to throw in the towel. But I found out that those voices could be silenced by picking up the bar and just going back to work.
Post-WOD, we rewarded ourselves with the shepherd's pie I'd brought and the assorted cheesecakes that Greg brought. He's the guy behind Cheesecakes by Guy and he brought chocolate, blueberry, and layered apple spice cheesecake. He had us road test the blueberry and apple spice cheesecake he'll be introducing soon, and we were his happy guinea pigs.
My score: 234 total reps (Rx)
Tabata style:
Thrusters (65/45)
Tuck jumps
Hang squat clean (65/45)
Sumo dead lift high pull (65/45)
Snatch balance (65/45)
When you do a tabata workout, you do each movement for 8 sets of 20 seconds working/10 seconds rest, so that's a total of 4 minutes each movement. Since there were 5 movements the workout was 20 minutes long. That's 20 freakin' minutes of intensity, because you don't really get to rest during the 10 seconds in between. You're still catching your breath when the coach yells, "Next round! Get ready!" And you're like, what??
I used the prescribed 45 lb weight. Tuck jumps almost killed me. This is one of those WODs where a pinprick of self-doubt creeps in while you're doing something that hurts, and it makes you want to throw in the towel. But I found out that those voices could be silenced by picking up the bar and just going back to work.
 |
| Thanks to Rhona for the photo |
Post-WOD, we rewarded ourselves with the shepherd's pie I'd brought and the assorted cheesecakes that Greg brought. He's the guy behind Cheesecakes by Guy and he brought chocolate, blueberry, and layered apple spice cheesecake. He had us road test the blueberry and apple spice cheesecake he'll be introducing soon, and we were his happy guinea pigs.
My score: 234 total reps (Rx)
Monday, November 19, 2012
Nov 19 WOD: G.I. Jane + Wendler
Strength: Dead lifts
Today starts Week 3 of Cycle 3.
Warm up: 3 x 65; 3 x 85; 2 x 105
75% x 5 = 1 x 130
85% x 3 = 1 x 145
95% x 1+ = 3 x 165
Uhh. It's only now that I've realized that I did it wrong today and I'm quite annoyed with myself. I thought I was supposed to do only 1 rep each, and not 5/3/1. Hello? Isn't that why it's called the Wendler 5/3/1?! Toink. Well, I got the last set right, at least. Oh, and I'm happy to report that I hook gripped all the way! I think I'm starting to get comfortable with it.
WOD
For the first part of the work out, we were given 15 minutes to get our 1RM snatch balance. I was able to work up to 45 lbs only, but I felt that given more time, I'd have been able to work up to 55 lbs (confidence!).
For the metcon, we did the benchmark G.I. Jane, which is 100 burpee pull ups. I, along with some others, did the scaled version, which is jumping pull ups using rings instead of a pull up bar.
I thought I'd DNF yet again, but I surprised myself by finishing with more than 5 minutes to spare. You just gotta keep going, one at a time. Chip away at that number one at a time. Don't think about having to do 80 more - think about doing 10 more, then another 10, then another 10. Before you know it, you only have 10 left to do, and finally your day is done!
My time: 14:25.
Today starts Week 3 of Cycle 3.
Warm up: 3 x 65; 3 x 85; 2 x 105
75% x 5 = 1 x 130
85% x 3 = 1 x 145
95% x 1+ = 3 x 165
Uhh. It's only now that I've realized that I did it wrong today and I'm quite annoyed with myself. I thought I was supposed to do only 1 rep each, and not 5/3/1. Hello? Isn't that why it's called the Wendler 5/3/1?! Toink. Well, I got the last set right, at least. Oh, and I'm happy to report that I hook gripped all the way! I think I'm starting to get comfortable with it.
WOD
For the first part of the work out, we were given 15 minutes to get our 1RM snatch balance. I was able to work up to 45 lbs only, but I felt that given more time, I'd have been able to work up to 55 lbs (confidence!).
 |
| Rach and I shared a bar |
I thought I'd DNF yet again, but I surprised myself by finishing with more than 5 minutes to spare. You just gotta keep going, one at a time. Chip away at that number one at a time. Don't think about having to do 80 more - think about doing 10 more, then another 10, then another 10. Before you know it, you only have 10 left to do, and finally your day is done!
My time: 14:25.
Monday, September 24, 2012
Sep 24 WOD: Snatch balance + Wendler
Strength: Back squats
Lazy Monday back squats...
Warm up: 3 x 45; 3 x 65
70% x 3 = 3 x 80
80% x 3 = 3 x 95
90% x 3+ = 4 x 105
Sometimes I wonder what my face looks like when I'm working out. Then again, maybe it's better not to know!
WOD
1) Snatch balance. We were given 20 minutes to find our 1RM. My sets:
1 x 35
1 x 45
1 x 50
1 x 55
1 x 60
Snatching is another thing that scares me. There's something about having a wide snatch grip that makes me feel insecure and vulnerable. I often feel like I'll lose my balance and I'll get bonked on the head by a heavy barbell. Anyway, I only made it until 55 lbs. I tried snatching 60 lbs twice and failed. Coach Jordan said it was because I wasn't fully extending my hips before I drove the bar up. Hips, hips, hips. Everything is about the hips!
2) 10 mins AMRAP of:
- 7 thrusters (Rx: 95 lbs)
- 7 burpees
I used 45 lbs for the thrusters and I'm so happy because I was able to do the sets unbroken! Even though towards the end my form had gone out the window and my legs were burning! For this workout, I don't know which sucked more - the thrusters or the burpees.
My score: 6 + 3 burpees.
Lazy Monday back squats...
Warm up: 3 x 45; 3 x 65
70% x 3 = 3 x 80
80% x 3 = 3 x 95
90% x 3+ = 4 x 105
Sometimes I wonder what my face looks like when I'm working out. Then again, maybe it's better not to know!
WOD
1) Snatch balance. We were given 20 minutes to find our 1RM. My sets:
1 x 35
1 x 45
1 x 50
1 x 55
Snatching is another thing that scares me. There's something about having a wide snatch grip that makes me feel insecure and vulnerable. I often feel like I'll lose my balance and I'll get bonked on the head by a heavy barbell. Anyway, I only made it until 55 lbs. I tried snatching 60 lbs twice and failed. Coach Jordan said it was because I wasn't fully extending my hips before I drove the bar up. Hips, hips, hips. Everything is about the hips!
2) 10 mins AMRAP of:
- 7 thrusters (Rx: 95 lbs)
- 7 burpees
I used 45 lbs for the thrusters and I'm so happy because I was able to do the sets unbroken! Even though towards the end my form had gone out the window and my legs were burning! For this workout, I don't know which sucked more - the thrusters or the burpees.
My score: 6 + 3 burpees.
Friday, August 24, 2012
Aug 24 WOD: Descending ladder + Wendler Day 10
Strength: Dead lifts
I'm almost through Cycle 1 and today is the start of deload week, which means you lift significantly less weight to give your body a chance to recover.
Warm up: 5 x 45; 5 x 50
40% x 5 = 5 x 60
50% x 5 = 5 x 75
60% x 5+ = 15 x 90
I know. Kinda boring, but I've read in forums and websites that these "easy" deload weeks should be enjoyed. This website says that when you're done with the cycle, you should add 5 lbs to your 1RM total for upper body lifts and 10 lbs to your 1RM total for lower body lifts, then recalculate the percentages.
WOD
We learned a new movement today: the snatch balance. It's hard to describe, so I'll let this video show how it's done.
We practiced a few times before doing the WOD, which was 10-9-8-7-6-5-4-3-2-1 of:
- Snatch balance (Rx: 55 lbs)
- Sit ups
- Box jumps (Rx: 18")
Since it was the first time for me to do this, I used the 25 lb bar (although later on I'd wish I'd used a heavier bar). The first couple of sets were wobbly, and there were times when I didn't know if I was falling forward or backward. Guess that's why they're called the snatch balance, huh. For the box jumps, I used an 18" box.
My time: 13:32.
Post-WOD, we - the girls in the moms' class - went to have coffee nearby, and Tin, Tere, and I got to talking about marathon running. Tere is planning to sign up for TBR Dream Marathon when registration opens up, and Tin had volunteered to pace her. They've been needling me to sign up alongside Tere, and although in the past I had dreamed of running a marathon, I have to say that it's not in my bucket list anymore.
I don't know when or how it happened, but I seem to have fallen out of love with running. Training for a marathon entails time and commitment; I know I could make time for it if I wanted to, but the desire is gone and with that the commitment.
Maybe I'll decide to join the 2014 Dream Marathon and have Tere pace me!
I'm almost through Cycle 1 and today is the start of deload week, which means you lift significantly less weight to give your body a chance to recover.
Warm up: 5 x 45; 5 x 50
40% x 5 = 5 x 60
50% x 5 = 5 x 75
60% x 5+ = 15 x 90
I know. Kinda boring, but I've read in forums and websites that these "easy" deload weeks should be enjoyed. This website says that when you're done with the cycle, you should add 5 lbs to your 1RM total for upper body lifts and 10 lbs to your 1RM total for lower body lifts, then recalculate the percentages.
WOD
We learned a new movement today: the snatch balance. It's hard to describe, so I'll let this video show how it's done.
- Snatch balance (Rx: 55 lbs)
- Sit ups
- Box jumps (Rx: 18")
Since it was the first time for me to do this, I used the 25 lb bar (although later on I'd wish I'd used a heavier bar). The first couple of sets were wobbly, and there were times when I didn't know if I was falling forward or backward. Guess that's why they're called the snatch balance, huh. For the box jumps, I used an 18" box.
My time: 13:32.
Post-WOD, we - the girls in the moms' class - went to have coffee nearby, and Tin, Tere, and I got to talking about marathon running. Tere is planning to sign up for TBR Dream Marathon when registration opens up, and Tin had volunteered to pace her. They've been needling me to sign up alongside Tere, and although in the past I had dreamed of running a marathon, I have to say that it's not in my bucket list anymore.
I don't know when or how it happened, but I seem to have fallen out of love with running. Training for a marathon entails time and commitment; I know I could make time for it if I wanted to, but the desire is gone and with that the commitment.
Maybe I'll decide to join the 2014 Dream Marathon and have Tere pace me!
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