August 21 2012

WOD

20mins to establish 1RM power snatch

Outside of a few WODs here and there, I haven't really executed snatches - power or otherwise -since working towards the Open. Yeah, a long time. And my form today was disastrous. I got up to 95# relatively quickly, but the difference between 85 and 95# was very clear.. feet were getting wider, I was not dropping under the bar.. at all really. I struggled with 100# for about 3-4 mins and finally got it up, but simply because I got more power through my hips, bar got higher, and I could muscle snatch it over my head. Fail.

Bench Press

Set 1 6 reps@ 50% 65

Set 2 6 reps@ 60% 75

Set 3 4 reps@ 70 85

Set 4 3 reps@ 80 95

Set 5 2 reps@ 90 105

Set 6 1 rep @100+ 115

Set 7 1 rep@ 100+ 125

I wasn't sure what to use as my 1RM for bench, so I started with 100# (I think I have done a real bench press maybe once before.. ever!).  I was also working with the safety bars on the cage.. kinda freaky. So I didn't max out.. but I got close. Was pleased to get 125 up and think I could have gotten another 10#s on the bar.

Rest 10mins then AMRAP at 85% best lift.

Since 100# wasn't pretty, I used 95# as my best lift. So I did this AMRAP at 80# .. set a goal of 10 reps for myself. At 8, was starting to feel myself pull fwd on my toes, but finished up at 10reps. Def an exhaustive effort here.

Food

Morning: Coffee and OOTB muffin

Afternoon: chicken, greens w/goat cheese

Evening: pork roast and carrot/sweet pot mash (both paleo prepared), one glass of red wine

It's Spring!!

WOD
Front Squat
3-3-3-3-3
THEN

15-12-9-6-3
Unbroken KB Swings
Unbroken Box Jumps
Unbroken Hang Power Snatch (75/55)

RESULTS

135# FS - did not go to failure

9:39 rx'd (22.5" box, 16kg KB)

ANALYSIS

strict paleo diet going well. though i did eat two paleo choc chip cookies today.  but other than that, strict paleo. today was my first day back after a week off to BAKE and not sleep. Not sleeping and allergies seemed to affect my body today, but overall pleased.

Holy forearms Batman!

WOD
Push Press
1-1-1-1-1-1-1
Then ...
15-10-5-10-15:
Chest to Bar Pullups
Hang Power Snatch (75/55)

RESULTS

105# PP

red band, 45# 9:12 (PUs 10, 5, 2, 5, 10)

ANALYSIS

my pull-ups were solid tonight. Chest to bar on all of them.  Everyone was required to scale to ensure chest to bar.  i thought the snatch was going to be super light - i guess it was light by damn, my grip was shot.  my forearms are still one solid lump of continuously-flexed muscle. push press was fine. i got 105 up pretty easily but didn't feel like going heavier.  I have lost a bit of motivation for one rep max's ... as long as I continue to push myself, I don't feel bad about not going to failure. Not sure if this is a good or bad thing.

Ah, the power of the power snatch!

So yesterday I was bit a nervous for the WOD. It's the first lifting WOD since I injured myself last week - and the same movement. The power snatch, and then the power clean.  Andrew was quite helpful. He watched my lifts with an eagle eye and told me to take my time, start light but don't be afraid to build up. I also kept creeping my hands in - because I was nervous and felt more stable with the weight above my head that way - and had trouble squatting lower while keeping my feet in (my body naturally spreads my feet wide wide wide, think sumo wrestler, when trying to get under the bar but this is not stable).  All in all, I feel good about the work I did. My weight wasn't even close to PR but I think my technique is better for it!


WOD
power snatch
1-1-1-1-1-1


10min AMRAP
10 power clean @ 100% power snatch weight
10 ring dips


RESULTS
PS 35-45-55-65-75-85 
5 rounds + 7 power cleans (blue band)


ANALYSIS
The snatch is always an interesting lift. It involves popping that weight above your head, from the ground, with minimal arm work - its all in the hips!  I freaky to think about the weight you are flying above your head, but easier to drop than an overhead squat ... yeah, I am scared with those ;)  85lbs was ok to get up for the snatch so I know I could have PR'd and gone at least to 100 but again I was focusing on form and control (the control part isn't always the best for maximum performance in xfit).  I decided to lower back down to 80lbs for the cleans because well, yeah I was still concerned about last week's incident. The cleans were easy and fast which was good. I needed that little confidence boost.  The ring dips were good with blue band - my triceps were exhausting by the fourth round...  everyone else exhausted by the second or third which tells me I am almost ready to downgrade. We need red bands.


I also really enjoyed the way Andrew taught the snatch yesterday. Asking questions and explaining why we move the way we do... I feel like I understand the mechanics of the movement much better now - now if only I could get my body to move exactly how it should!   Looking forward to working out with Christy Friday morning. Its been a while since she's coached me :)