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 :)

I'm baaaaack! Kinda...

So after much rest last Thursday and a quick trip to San Fran Friday through Sunday, my neck is feeling much better. Its still sore when I move it certain ways - which I have overcome by just not moving in that direction ;) I started back at District yesterday and went in at 8am.  I love working out at 8am because NO ONE shows up, usually.  So I get 1:1 time with my coach and this particular day Andrew let me pick my workout.  The WOD for the group involved overhead squats and I wasn't touching that with a 10 foot pole.  So, we worked on double unders and toes-to-bar.  Yeah, I am taking crazy pills I CHOOSE those exercises.  The good news is that I can string my double unders now!!  YEAH ME!!!  I like to think its my crazy  workout powers, but in reality I think it has a lot to do with my fancy new jump rope (lighter weight) and plain, straight-up, repetitive practice.  Toes to bar was difficult for me because my kip wasn't jiving. And I actually think thats because of the width of our pull-up bars - I just couldn't get a good grip. Andrew tells me the new (and smaller) pull-up bars will be installed by tomorrow. I am looking forward to working on toes-to-bar then (and pull-ups of course).  After practicing my skills, Andrew told me I was doing Annie rx'd and to try to get under 10 minutes.  Well, I did it... just not under 10 minutes :)

WOD
Annie
50 double unders
50 sit-ups
40 double unders
40 sit-ups
30 double unders
30 sit-ups
20 double unders
20 sit-ups
10 double unders
10 sit-ups

Results
17 minutes (I may have been a little under, may have been a little over - can't remember but was within 30 seconds of 17 minutes)

Analysis
It was the double unders that took me forever.  I could string them but once I got tired it was hard - and I got tired fast!  I started the du's by breaking them up in sets of 5 - towards the end of the WOD I was able to bang them out in sets of 8 and 10. I think I was able to do this because I just wanted it done - but knowing that I could do 10 in a row tells me I need to push myself to do it in future WODs!  This was a fun one and a good benchmark for me to do again in a month.  I wish I had gone faster but am so excited I did the WOD rx'd and I was able to string double unders :)