"Try not to hurt yourself, Dumbass"

Back at CFR a week after tweaking my back. 

A. Snatch Balance to moderate heavy single 3-3-3-1-1-1


Triples:
Bar x 3
95lb x 3
95lb x 3

My right shoulder was bothering me every time I tried to bring the bar back down to my shoulders, so I didn't want to go any heavier on the triples.   This could be the lingering effect from the jumping muscle-up debacle a little while ago, or I could just be getting old and broken down. 

Singles
115lb x 1
125lb x 1
135lb x 1 

My listed max for a one-rep squat snatch is 150, but this didn't feel like a "Set a new PR" kinda day.  More like a "Try not to hurt yourself, dumbass" day. 


B. Squat Snatch 3-2-1-1-1

95 x 3
115 x 2
125 x 1
135 x 1 - I actually did this twice.  The first time I caught it way high, and lowered myself into a squat.  Second time, I got under it better.
145 x 1 - I didn't fail on this, but this was basically a power snatch followed by an overhead squat. That doesn't count. 


C. Metcon = “Eight Minutes”

4 rounds, each round starts at 2 minute marks
6L + 6R one-arm Kettlebell Swings to shoulder height, choose KB (I chose 55lbs)
9 Goblet Squats with KB
12 Burpees

Done (untimed). 

I was done all of the rounds with 30 or 40 seconds to spare. 

This was a good, quick little metcon.   In the last round, I had thought I'd blast through the burpees like a man with nothing to lose.  But then, about six in, I got tired and started slacking off.  I had tons of time and no motivation to finish super-quick because I didn't need any time to rest since it was the last round. I got it done, but I got that shit done on MY TIME. 

Honestly, I may be the laziest CrossFitter on Earth, but have no way of empirically determining that.  You don't see that category represented at the "World Series of Exercise (copyright Drywall) do ya?
 

Running after Snatch

It is virtually impossible to write about snatch without the possibility of double entendre, so you kind of have to embrace it. Hence the title of this blogpost. Tonight, we did snatch, then 400m "sprints" A. Snatch 3-2-1-1-1 (full squat snatch from floor)

3x125
3x135 (I only intended to do two, but I didn't like my second rep, so I did a third)
1x150 (PR)

I was having fun with the snatch tonight. Started small, worked my way up, and it felt like my technique was pretty solid. I'd like more days like this. B. 3x400M Run, 3-5 minute recoveries
1:24, 1:24, 1:32
This was five seconds slower than my best, but that isn't so bad. It is so weird how -- when we do three runs of equali lenths, my first two times are always the same and my last one is eight seconds slower. I actually predicted that between the second and thirds runs.

.

Squat Snatch and "Helen on Water"

A. :00 Oly = 3 position Squat Snatch 65% (High Hang, Mid-thigh, floor) x3
Then Squat Snatch heavy single 1-1-1

Used 85lbs for the first part, then went 115, 135, 145(PR)

I didn't catch the 145 in a full squat. I was maybe about halfway there when I caught the weight. I completed the squat and then stood up. I'm fairly sure that I was closer to a pure squat snatch than I would have been during my previous PR.

B. :30 Metcon = “Helen on water” 3 rounds for time of
500m Row
21 Kettlebell Swings 55/35lb
12 Pull-ups

Took me 12:32. I would have liked to do everything without stopping, but that wasn't happening. Still, it's more than a minute better than the last time I did this (though I wasn't at 100% back then).

Squat Snatch and Dot Com WOD

A. Squat Snatch 3-2-1-1-1


"Keep your friends close and your barbells closer."
-Sage advice for Olympic lifting and life in general.

95-115-135(F)-135-145
The weight went up fine on the failed rep, but I threw it too far back and lost my balance.

On the last two successful reps, it wasn't a true squat snatch, as I didn't catch the weights in a squat, but I did go down into a squat and stand up with them.

B. Today’s Dot Com
AMRAP in 15 minutes of:
10 Wall Ball – 20/14lb
10 Toes to Bar (sub straight leg raises)
10 Box Jumps – 24/20″

8 rounds, even. It wasn't until I was into my second round that I realized it was a 15 minute AMRAP. I had thought it was 10. Not that it made a difference to my game-planning or anything.

Oh, and I've realized that I hate Toes to Bar a bit less than I hate Knees to Elbows. But only slightly.

Squat Snatches

3-3-3-1-1-1

I hadn't done these for a while, and wasn't sure where to start.

Sets of three:

105, 115, 125


Sets of one

135, 140(f), 140.

The success at 140 felt good, so I thought I'd try a single 145. FAIL.

"If Tomorrow Never Comes"

I'm not sure what that WOD name is supposed to mean.

This is a two-part workout.

Part one, at the top of the hour, is two rounds of:
250 single skips
10 x (1 push-up and 4 mountain climbers)

My time was 9:56. I was actually a little faster on the second round than the first. It's probably because I had figured out the skipping a bit better.


Part two, at half past, is two rounds of:
30 wall ball
30 75lb squat snatches

My time was 14:56. I wanted to get sub-15 on this, but with less than 90 seconds to go, I still had to do 8 snatches, which seemed like a ton. I managed to get the last one in just under the wire, though.