Demystifying the Snatch

So, last night after getting home from work I thought I would take a lil' cat nap to refresh me for the WOD.  Unfortunately, I did not wake up until 5 minutes before my ride was scheduled to pick me up.  And this my friends resulted in one cranky, tired, heavy-feeling lady.  For those of you that know me well, you know this attitude well.  It wasn't pretty and I used most of the warm-up to complain about it.  However, the WOD was fun, fast and damn my snatches are getting pretty ... ok! 


WOD

Randy - 75 snatches @50#

Results

I did this at 45#. Why??  Not really sure.  The weight was light and I definitely should have been at 50#.  Finished in 6:20.

Analysis

My snatch is definitely getting better.  I was able to "pop" the weight up and get under much more quickly last night... maybe due to the lighter weight.  My 3x5 snatches on Saturday were twice as heavy.  Also, I questioned my ability to get into a "rhythm" with snatches - ie. moving from one snatch directly into executing the next one.  You have reset at the bottom, so I didn't understand how this could "flow."  Fortunately, after watching a few videos of the fabulous Kate "Killer" Rawlings complete back/back snatches AND my coach agreeing with her technique and demonstrating it - I got it!  Once the weight is overhead, bring it back down to your hips and then glide it down your legs to the floor for a quick reset and go!  Do not let go of the bar in between reps - unless you need a break of course :)  The other piece of coaching that helped me with the "popping" movement - ie. how you get the weight up to mid-body or shoulder height - was to think about it like a kettlebell swing.  The hip motion is exactly the same with your snatch.  And we all know how I feel about kettlebell swings!  It was a helpful comparison for me.  So... I am feeling better about the snatch. For now.


The second piece that hit me after the WOD was why the F*CK did I not do it at rx'd weight?!  Clearly I am worked up about this still!  I could have gone on the leader board and DEFINITELY could have done it. I felt the light weight as soon as I started the WOD and at that point it was too late. My thoughts here - I need to get better at 1. knowing my max lifts and being able to deduce a high rep weight from that and 2. questioning my coach.  The latter being the hardest for my rule following, non-authority questioning self.  But whats the worst that can happen, they say I can't handle it?  I upgrade and the weight is too heavy so it takes me twice as long to finish?  Anything short of killing myself, I can handle.  (Killing myself, while it does sound harsh, is always an option for outcome at Crossfit, for me!).

Bottom Line

Snatch is still not one of my favorite lifts, but its growing on me.  I am starting to feel more confident in the movement and it shows when my body freely throws itself under the weight - that should not be your natural instinct.  And, I shouldn't be afraid to ask for more weight.  Only I know how hard I can push my body.

Birthday WOD

If you told me 6 months ago that I would be spending my birthday morning weightlifting, I would have laughed at you! But today, that is exactly what I am doing. It feels great to "earn my day."
WOD
Snatch 3-3-3-3-3
Results
55, 65, 70, 75, 80
Analysis
I have come to realize that I ADORE heavy lifting WODs and could really do without endurance WODs. Too bad CrossFit is all about punishing your weakness! The irony of that whole statement is that I could run for miles, for days even, at a non-sprint pace, but throw a 400 meter lap in between pull-ups or squats or you-name-it and I am wrecked.

In any case, analysis for this WOD - the snatch is my least favorite lift. I have not yet adjusted to the hook grip which btw is as awkward as it sounds, so I end up focusing on my grip way too much - and often just default to regular grip. Which is (kinda) ok for now, but as I enter the heavier weight zone, will not fly. The snatch, for those interested in learning about the lift, is comprised of three movements: the deadlift - slow to get off the ground; the jump or pop to get the weight up - the weight moves from the top of your knees to your groin area where you ideally "bounce" it off your body and it floats up into the air (I giggle bc it never floats for me!); and then the final push - you jump under the weight, and squat-stand it up. So, for me the first and last lifts are ok. The second lift however, really gets me. My diagnosis: I concentrate too hard on bouncing the weight off my body instead of just jumping and letting the weight naturally ride up. Yup, I am a thinker and a perfectionist - both of which hinder my fast adaptation to proper weight lifting technique. I like trying the lift slow and watching my coach execute it from several angles ... but sometimes you just gotta get 'er done. I do also hesitate to throw my body under the weight BUT I think that will come naturally as I stop pressing the weight up and use my hips to "float" it up instead.

Bottom line

This one needs work and as luck would have it, today's WOD is 75 snatches @50#.