Snatch, 3/5 Nancy, Deadhang PLUs

A. Snatch
Hang Power Snatch 2-2-2-2 @~65%

Power Snatch 2-2-2 (as ~ 70,74,78%)

We didn't follow this exactly.  Did  95, 115, 125, 135, 145.


B. 3/5 Nancy
3 rounds NOT for time:

500M Row
15 Overhead Squats 105/70lbs (scale to 95/65 75/55 65/45 or empty barbell)

Done.  Did the OHS uninterrupted. 


C. Deadhang Pull-ups
2 x max reps (score by total reps), rest ~3 minutes between attempts (no bands, beginners do negatives for 2 sets of 5)

I did 12 and 6.

Hang Power Snatch, KBS/PU/DU

A. Hang Power Snatch 3-2-1-1-1

115x3
125x2
135x1
145x1
150x1 (PR~!)

I finally snatched more than 145lbs. It was a bit of a press-out, but whatever. It's also ABOUT FUCKING TIME, as I first did 145 in June of LAST FUCKING YEAR.

Look, I know it's not a huge deal for an adult male to snatch this much, and it's still a good 25lbs beneath my bodyweight(okay, 30), but this felt like getting a monkey off my back.

I think there were two reasons I was able to do 150 today when I had failed previously. One is the new way CFR is programming these strength days. The 3-2-1-1-1 rep scheme warms you up without burning you out. Also, my mindset was pretty good, partially because I was happy about my rack jerk PR on Friday. I was in a good mood at the gym, having fun but still focused.


B. 12 minutes with a continuously running clock, each minute starts with 15 KB Swings to shoulder height 55/35lb, 10 Push-ups
Immediately after 12 minutes start 5 minutes of max Double-Unders (“Half Rhiannon”)
If unable to complete a round within 60 seconds go immediately to Double-Unders upon missing the round

I got done 10 full rounds, barely. My push-ups continue to suck, thanks for asking.

I then did a single bell swing so I could wait until the end of that minute to start my double unders. I never claimed to be a proud man.

172 DUs

Hang Power Snatch and Rhiannon

A. Hang Power Snatch 3-2-1-1-1 I didn't follow the pattern exactly, because I am sore from Saturday and Robin advised against it.

95(3) 115(2) 135(1)

Robin, watching my awkward-as-hell hang power snatch: "We're going to have to fix your feet before you go any heavier."


B. Rhiannon - Number of double unders in 10 minutes.

319 (PR) That's a strong improvement over my previous best of 274, but I feel I should have broken 300 long ago.

"Surprisingly Brutal"

That isn't the official name, but it's how Nolan described it.

Three rounds for time of:

20 wall balls
15 hang power snatch (75lbs)
10 ring dips
400m run

Took me 14:42

HPS and Jackie

A. Hang Power Snatch 3333111

115-135-140-145f-145-150f


B. "Jackie"
Row 1000m
50 thrusters using 45lb bar
30 pull-ups

8:35

"Throw 'n Run"

A. Strength = Hang Power Snatch 3-3-3-1-1-1

Here's what a hang power snatch looks like. I'm pretty sure mine aren't anywhere close to this explosive.

95(3), 115(3), 135(3). Pressed it out on the third rep of the 135.

145(1), 150(F), 150(F). Wish I would have got that one.

B. Metcon – “Throw ‘n Run” for time:
25 Wall Ball – 20/14lb
Run to start of grass and back (100m)
20 Wall Ball – 20/14lb
Run to 2nd power box and back (200m)
15 Wall Ball – 20/14lb
Run to 3rd power box and back (400m)

I wanted to get sub-6:00. I did it in 5:25. It was good having Blair, Franz, John and Danny doing this at the same time, because I think it pushed everyone harder. I was out front until the last set of wall balls. I got back to the wall first, but Blair was right behind, and had the wind to pick his ball up immediately, while I lollygagged a bit. He opened up some distance between us on the run, and finished at 4:58, which is a pretty great time.

C. Skill = 3 sets of 15 Box Jumps unbroken – 20″

Did it. I may have done 16 on one or both of my first two sets. Hey, they don't call it CountFit.

Painstorm XXXVII

As many rounds as possible in 30 minutes of:
100 M run
10 Hang Power snatch/Lunge/Lunge 75lbs
10 Pull ups

The "Painstorm" series of workouts started in the UK when a bunch of CrossFitters from different places gathered - some of whom had travelled quite a distance - and wanted to do something that wouldn't be over in 10 minutes. So, basically, they're designed to be really tough.

The HPS double lunges was the hardest of the three exercises. Not so much the snatch part, as it was only 75lbs. However, the holding it overhead while you go down for the lunges was killer on the shoulders.

My result was 7 rounds, plus the 100m run, plus 9 more HPSLLs. I managed to tie Darcy L. -aka "D3" - which doesn't happen very often.

Oh, and my car wouldn't start today, so as I was waiting for the cab, I did 45 salt bag thrusters. Then I got to CFR, I did another 10 wall ball as part of my warmup, and 34 more (lost a race to 30 against TallTerry) at the end. So I've got today's WB done, plus an extra one.