Snatchin’ Sunday

Trained out in the garage tonight for a couple of hours. It’s amazing how much you can accomplish by yourself without talking to anyone. Solid night of work.

Warm-up

0.45 Mile Sled Drag (115#) around the block

Olympic Lifting

Thacker Warm-up

After hearing them talk about a better snatch warm-up on the Barbell Shrugged Podcast, I had to check out the Thacker snatch progressions. Let me tell you, they are no fucking joke. I was sweating my ass off and breathing hard halfway through each part. I’m going to try to do this once or twice a week.

Snatches

3:00 EMOM

  • 2 Snatches (95# 115# 125#)

Rest 4:00

10:00 EMOM

  • 1 Snatch (135# 135# 145# 145# 155# and then repeated)

I completed every snatch today. Feeling more and more comfortable with the improved technique.

Snatch Deadlifts

  • 2 @ 165#
  • 2 @ 165#
  • 2 @ 175#
  • 2 @ 175#
  • 2 @ 185#

Figured it was time to start feeling the correct positioning with higher weights. Felt good, but hard on the thumbs. Might use straps next time.

Strength

Back Squats

  • 5 @ 135#
  • 5 @ 165#
  • 5 @ 195#
  • 5 @ 195#

Light squat day. Key thoughts for were to lead with the hips back first, push knees out, and keep a vertical torso.

Shoulder Press

  • 5 @ 85#
  • 5 @ 105#
  • 5 @ 115#
  • 5 @ 125#

These felt really tough.

4 Rounds NFT

  • 20 GHD Sit-ups
  • 20 Back Extensions
  • 5 GHR
  • 5 Snatch Press 95#

Took a short rest after 14 sit-ups in the first 3 rounds and then did all 20 unbroken in the last round. Mid back had something going on in those last 6 reps which didn’t feel very good. Trying to not lead up with my ass on the GHR but it’s really tough. Maybe I should try static holds in the straight out position. I have a hard time getting 95# moving but then it’s not that bad. My neck gets sore from these from having to push it forward so I don’t bang my head with the bar.

Cool Down

Walked 0.53 miles around the neighborhood.

Version 2 of the Garage Gym

This morning I finished organizing and cleaning up all of my equipment. Had to make room for the new GHD.

garage-gym-v2

I like how it turned out, but can’t wait to “remodel” the other side of the garage so I can get rid of everything non-gym related on this side. Maybe I should have expanded the garage with a heated addition.

Party of one in the garage around 8pm.

Warm-up

Ran 0.4 miles around the block.

Strength

5/3/1 Front Squats – Cycle 2 Week 2

  • 5 @ 110# (40% of Training Max – warm)
  • 5 @ 135# (50% – warm)
  • 3 @ 165# (60% – warm)
  • 3 @ 190# (70%)
  • 3 @ 220# (80%)
  • 3+ @ 245# (90%)

Knocked out 6 reps on the last set for an estimated max of 293.5#, just under my PR. Again the limiting factor is being able to breathe and stay conscious in these. I guess I should try to do them faster.

3 Rounds NFT

  • 10 Snatch Presses (75#)
  • 20 GHD Sit-ups
  • 5 GHR

I think I’m going to love having the GHD. I can easily get out there for 10 minutes to knock out some reps and improve these damn hips which seem to be failing a lot lately on stuff like T2B and pull-ups.

Conditioning

  • 5:00 Air Dyne
  • 10:00 Rest
  • 5:00 Air Dyne

Fun! 178 calories for 3.3km the first round and 186 calories for 3.37km the 2nd round. Have I mentioned I how much I love the AD2 more than the AD6?

13.1 Redemption

Another Competition Thursday at Survival Fitness and I was not excited about the WOD since I did horrible on it, but excited that I’d get the chance to improve my score. Went to the 5pm class.

Warm-up

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

WOD

The WOD for today was CrossFit Games Open Workout 13.1, which I scored a 142 on during the Open, with a 15:52 tiebreaker at the end of the 135# snatches.

17:00 AMRAP

  • 40 Burpees
  • 30 Snatch (75#)
  • 30 Burpees
  • 30 Snatch (135#)
  • 20 Burpees
  • 30 Snatch (165#)
  • 10 Burpees
  • Max rep Snatch (210#)

I was much faster today and didn’t die as bad on the burpees, although they still sucked. I finished the 75# snatches at 5:01, which I think was about 20 seconds faster than in the Open. Was on the bar starting 135# snatches around 8:35-ish and finished them at 14:58 (I’m going to call that a 6:23 “Isabel” PR, since I still haven’t done it standalone), nearly a whole minute faster, which gave me plenty of time to got those last 20 burpees. I was extremely slow on them though and only had 18 seconds to spare. I didn’t even bother trying to put weight on the bar and try 165# because I would have just ended up hurting myself. I’m glad I was able to hit 150 reps this time and do everything a lot faster.

Strength

Second week of my squat program and front squats were on the menu. Warmed up with 5 fast reps at 115# and then had to do 5 reps each at 160#, 175#, 185#, and 200#. Solid work… not too easy and not too hard.

Garage Work

Headed over to Kevin’s place and did a bunch of hamstring and low back work.

3 Rounds (not for time)

  • 10 Reverse Hypers (120#, 170#, 190#)
  • 7 GHR
  • 5 Good Mornings (135#)
  • 20 GHD Sit-ups

Low back was already feeling a little spicy from they heavy cleans yesterday and today’s WOD, so this just lit it more. Good stuff though. Those GHR are rough and my form isn’t very good on them.

Competition Thursday at Survival Fitness

After 3 intense days of doing our own programming, it was time to get back to a group class. Matt has turned Thursday into competition day at Survival Fitness and will be bringing back old Open or Regional WODs for the most part. Should be a lot of fun and keep the competitive atmosphere going. I went to the 9am.

Warm-up

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

I also did some jump rope to warm up the calves for box jumps.

WOD

2011 CrossFit Games Open Workout 11.2
15:00 AMRAP

  • 9 Deadlifts (155#)
  • 12 HR Push-ups
  • 15 Box Jumps (24″)

My first time trying this WOD. It was a grinder at that 15 minute length. I think I did the first two rounds of push-ups unbroken, but then 7-5 almost every other round to keep from reaching failure. Pushed through 12 slow unbroken in my last round. Had some no-reps on the box jumps, but rebounded almost everything. Finished with 10 rounds plus 6 deadlifts for a total of 366 reps.

Strength

Warmed up with 5 @ 135# on front squats and then went into what was prescribed for my squat program, although I accidentally went an extra 5# in the first set; 5 reps at each of 165#, 175#, and 185#. Not as easy as I thought it was going to be since those are only 60%, 65%, and 70% of my 1RM. But I’m not used to doing strength after a WOD either.

Then I did a Tabata bench with 115#. Started out too fast with 13 reps in the first round and everything was downhill from there. I had 40 reps through 4 rounds and ended up with 60 total, even failing on a rep in round 7. Have to take into account this is after 120 push-ups too.

Headed over to Kevin’s at night for some garage work with all of his toys. Figured I could handle a little extra work since tomorrow is a rest and massage day and then Saturday morning I’m doing a duathlon.

The Backside

3 Rounds (not for time)

  • 10 Reverse Hypers (120#)
  • 7 Glute Ham Raise
  • 20 GHD Sit-ups

Hopefully this stuff helps increase my squats as well as the extra squatting I’m doing.

Split Jerks

I’ve been wanting to try out the jerk blocks Kevin built and tonight was the night. My technique kinda sucked. Ugh! I did a couple of double at 95#, then doubles at 125#, 155#, 185#, and 205#. My last was going to be a double at 225# but after the 2nd rep Kevin wanted to try out a burst-mode camera app, so I did a 3rd rep. I’m happy with the weight I was able to do (my 1RM is 245#) but wish my technique had been better. Still need a lot of work.

I was going to do some light snatch work, but after having trouble landing a 95# snatch, I canceled that idea. My shoulders just weren’t having it. So I went back at my hamstrings and did 10 RDLs at 115#, 205#, and 205#.

Kevin’s New Toys

I went over to Kevin’s for a garage session tonight. He got a bunch of new equipment so I got to try most of it.

4×10 Reverse Hyper

Loaded 70# for the first set and then 120# for the last three. Quite the interesting machine. It made my back really spicy almost immediately.

3×7 GHR

I held a 5# plate on the 2nd and 3rd set. Tried to use a 10# plate on the 3rd set but couldn’t even get 1 rep.

5×5 Seated Good Mornings

Used 75#, 95#, 115#, 125#, and 125#. I’ve only done good mornings a few times and this was the first time doing them seated, which I think I like better than standing.

Earthquake Bar Bench Press

Did 10 reps and then a static hold at the top. Did 50# and 90# with a 20 second hold and then 100# with a 30 second hold. We used steel plates for these. We did try 120# with a mix of plates and KB, but it was not happening because the KB are so unstable.

Back Squats

The plan was to do 5×5 at 75-80% of 1RM, but we were a little too fried from 13.4 this morning and all the back work. We did 5 reps at 135#, 185#, 245#, 225#, and 225#. The first two sets were going to be warm-up sets and then into the sets of 245# but we knew the 5 sets were not going to happen after that first one, so we dropped it down and cut the number of sets short. Then we dropped back down to 135# for a max rep set. Kevin stopped at 20 reps and I stopped at 30, deciding we wanted to be able to walk tomorrow.

We jumped back on the Reverse Hyper for a quick set of 15 with 70# to stretch the back out.

It didn’t seem like that long while we were lifting, but it was a solid 2 hours.

4 Hundy? So What!

Feeling pretty damn good today considering it’s day 2 after the Spartan Race and the heavy squatting we did yesterday. Went in for the 5:15pm again so my legs could rest.

Warm-up

  • 400m Run
  • 4 World’s Greatest Stretch (each side)
  • 4 Inch Worms
  • 10 Scorpions (each side)
  • 10 Flamingos (each side)

Scorpions were a new move for me. You lay on your stomach with arms straight out to the sides like you are forming a T. Take your leg behind you and over the other leg to tap the ground on the other side with your toes. Nice stretch.

Strength

5 Sets

  • 3-5 Deadlifts
  • 5-7 GHR
  • 2m Rest

More supersetting today! My first time doing GHRs too. I was excited when I saw deadlifts were on the menu. I hit 375# for 5 reps a couple of weeks ago, so I wanted to demolish that today. Set out with a plan and nailed it. I warmed up with 5 reps at 135# and then for my working sets went 225#, 275#, 315#, 365#, and 405#, hitting each one for 5 reps. Didn’t have too much trouble with the 405# either. At the end of December I hit that weight for 2 reps and then lost my grip. No issues today. Sets me up for a big PR next time we go for a 1RM since my old one is only 415#. I did 5 reps of GHRs each set on the GHD.

WOD

5 Rounds

  • 3:00 AMRAP
    • 3 C2B Pull-ups
    • 6 American KBS (70# KB)
    • 9 Box Jumps (24″)
  • 1m Rest

There were a lot of people in class so we had to stagger and spread out all of the equipment, which slowed us down some. I started with box jumps and got exactly 3 rounds during each 3 minute round, pretty much sticking just under 1 minute per round. I had 5-10 seconds left on the clock at the end of each 3 minutes, but the KB was too far away from the box to make a run for it just to get one rep. I did all of the C2B pull-ups unbroken and this was the first time doing a bunch of American swings with the 70# KB. 15 total rounds in one hell of a good WOD.