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Saturday, October 19th, 2013 - Snatch balance
Posted: 18 October 2013 06:59 PM   [ Ignore ]
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SATURDAY 131019

Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

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Compare to 130623.

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Answers to frequently asked questions can be found in the Beginners forum.

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CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
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Posted: 18 October 2013 10:41 PM   [ Ignore ]   [ # 1 ]
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This wod is self scaling.  That being said if you are not comfortable with this movement, ignore the rep scheme, go light and work to make the technique perfect.

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 19 October 2013 01:57 AM   [ Ignore ]   [ # 2 ]
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Box jumps, OHS

Warmup
Running drills
Mobility drills

Skill
OHS

WOD
5 RFT
20 box jumps (2 rds 60 cm, 3 rds 50 cm)
20 OHS (1 rd + 10 reps 12 kg, 3 rds + 10 reps PVC)

Time: 12:30

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 19 October 2013 03:17 AM   [ Ignore ]   [ # 3 ]
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Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

Opted to follow Garddawg’s suggestion and focus on technique and form instead of following the prescribed sets as this is the first time i’ve tried this variation of the snatch(also noting that overhead work is my biggest challenge…).

Quickly realized that hip mobility/flexibility appeared to be my biggest obstacle however. I’ve been able to get a semi-decent OHS going with little to no weight on the bar, but adding the speed proponent of “pushing” myself under the bar just didnt sit well with my hips(?).

Any suggestions on suitable flexibility/mobility work?

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M/34/1.84m/81kg
CF DOB - August 2010/Rebirth May 2012

“I have neither the time nor the inclination to explain myself to a man who rises and sleeps under the blanket of the very freedom that I provide, then questions the manner in which I provide it.”

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Posted: 19 October 2013 04:15 AM   [ Ignore ]   [ # 4 ]
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Starting 3rd cycle of CFSB

Warm up: 500m row and 10 mins hip mobilisation

Strength:
Squat kg: 5x40, 5x60, 5x80, 5x91.5, 5x102.5

Metcon <15:
12 mins AMRAP of:
150 wall ball 9kg,
90 DU
30 muscle ups
Score: 150 WB (in 8:44) and 89 DU
The wall balls were a Karen PR by 12 secs

Skills: snatch practice (singles, full squat) 5x30kg, 10x40kg, snatch balance 5x40kg

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M/47/80kg

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Posted: 19 October 2013 04:53 AM   [ Ignore ]   [ # 5 ]
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Magnus - 19 October 2013 03:17 AM

Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

Opted to follow Garddawg’s suggestion and focus on technique and form instead of following the prescribed sets as this is the first time i’ve tried this variation of the snatch(also noting that overhead work is my biggest challenge…).

Quickly realized that hip mobility/flexibility appeared to be my biggest obstacle however. I’ve been able to get a semi-decent OHS going with little to no weight on the bar, but adding the speed proponent of “pushing” myself under the bar just didnt sit well with my hips(?).

Any suggestions on suitable flexibility/mobility work?

Just practice snatch balances and overhead Squats, 3 position Snatch on a weekly schedule if you can find the time. snatches are not a natural movement for the body to learn.It requires a high degree of wrist, shoulder, back, hip flexibility to develop the snatch. Snatch balance and Overhead Squats are essential components for mastering the snatch .  Good luck on your training Magnus.  http://vimeo.com/74492512  Just a video of me executing a snatch. Just to show that I actually trained the Olympic lifts. Check out Mikes Gym for a 12 week program on Olympic lifting. Coach Burgener has a good workout schedule for the beginner.

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 19 October 2013 05:12 AM   [ Ignore ]   [ # 6 ]
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WU: CFSWU

WOD
SATURDAY 131019
Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps
Post loads to comments.

45x3
50x3
55x3
60x3
65x2
70x2
75x2
80x1
85x5 (ran out of plates so I did 5 reps in a row w/o setting the bar down)

3 sets of 5 reps each:

110lbs bench press on machine (maxed out machine)
45lbs curls/arm (last set on each side took extra effort)
45lbs Sots presses

In between each set I did 60 seconds in a left front stance, right front stance, and middle stance and 10 situps (30 total).


CD: 1 rep Songham 1, 5 reps Songham 2, 2.18 mile walk with dog at a 15 minute/mile pace.

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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Posted: 19 October 2013 06:54 AM   [ Ignore ]   [ # 7 ]
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SATURDAY 131019
Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

First time doing these. Keeping it light to work on form.

33x3
33x3
33x2
38x2
45x2
50x1
50x1
50x1
55x1
55x1

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M/30/5’9”/156

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Posted: 19 October 2013 08:02 AM   [ Ignore ]   [ # 8 ]
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SATURDAY 131019

Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

This was a good workout for me today.  My snatches need work, so my focus was on form.  Started with a light bar, 15#.  Once those were solid, I moved to a #25 bar.  Then added 5# to that. 

I tried to concentrate on catching the weight in a full squat position, then standing up.  Lost my balance a couple of times with the #30, so I dropped the 5# and keep working on form.  The gym I work out at does not allow me to drop weights, even these light weights, so that was a bit restricting.

Total load was maybe 355.

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F55/5’7”/132 Lbs
Began CF Sept. 08
U.P. Michigan

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Posted: 19 October 2013 08:13 AM   [ Ignore ]   [ # 9 ]
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THURSDAY 131017

“Eva”

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

Compare to 111205.

Pack
Five rounds for time of:
Run 800 meters
1.5 1 pood Kettlebell swing, 30 reps (the only one KB I had available)
30 Pull-ups (doorframe PU bar, kipping)

Time
41:31.72

Lap times:
1. ‎7 ‎10.30
2. ‎8 ‎08.04
3. ‎8 ‎07.98
4. ‎9 ‎04.74
5. ‎9 ‎00.65

KB swings unbroken, pull ups all broken in 5 reps

Compare to 111205 - puppies version in 16:40

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M/47/5’10”/160

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Posted: 19 October 2013 08:19 AM   [ Ignore ]   [ # 10 ]
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WU
3x(Samson stretching, 10 OHS w/ PVC, 16 GHDSU, 12 GHDBE)

WOD - 131011
Cindy
Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups
4 Push-ups
7 Squats

14 rounds even

I know that’s not a lot, but I did the pull ups unassisted.  This is the first time I’ve done unassisted pull-ups in a WOD, so now at least I have a baseline. 

$O: DU practice

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 19 October 2013 08:23 AM   [ Ignore ]   [ # 11 ]
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Morning all

Squat day   week 4

44 x 10
88 x 10
132 x 10
176 x 5
220 x 5
264 x 3
297 x 5
308 x 5   http://vimeo.com/77290938 
319 x 3   http://vimeo.com/77292118

Sled pull   1 mile   122 lbs.  time 37:48

Sled pull for wife   2 miles     42 lbs.    time 1:00:54     Great Job Wife!        Have a great weekend all   grin

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 19 October 2013 09:28 AM   [ Ignore ]   [ # 12 ]
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131019
Snatch Balance
3-3-2-2-2-1-1-1-1-1

B/I: HB 3/1x3

45-95-105-115-125-135-135-145-145-155(f)

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You are not a beautiful or unique snowflake.

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Posted: 19 October 2013 10:46 AM   [ Ignore ]   [ # 13 ]
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Filthy Fifty

Before: s/m

28:34 PR (previous was 29:11). Subbed 45# good mornings for back extensions.

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 19 October 2013 10:58 AM   [ Ignore ]   [ # 14 ]
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W/U

5:00 jog
3x samson stretch, squat, shoulder pass, roll-out, superman, row, bench dips

“Annie”
Puppies
35-25-15-10-5
double-unders
situps

7:50

$O

handstand and headstand work

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 19 October 2013 11:37 AM   [ Ignore ]   [ # 15 ]
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Saturday 2013-10-19
100m, C&J, MU from september 21st

At home, in my garage gym and outside in the rain

WU:
5 min Jump rope, 100 x SU/RU/SU + 2 min DU practise
Burgener WU, dovel
Skill Transfer Exercises, dovel
3 x C&J, dovel
3 x C&J, 10 kg
5 x Push-ups
2 x C&J, 20 kg
1 x C&J, 30 - 35 - 40 - 45 - 50 - 55 - 60 - 65 kg

WOD:
Scaling: Rx’d
Five rounds of:
100 meter Sprint -> 2 x 50 meter
1 x Clean & jerk
Max reps Muscle-up, progression from seated with one toe on the ground diring the push-up part.
Post time, load and reps for each. Rest as needed between efforts.

0:27, 65, 2
0:27, 65, 2
0:27, 60, 3
0:27, 60, 3
0:26, 60, 3
Total time: 18:26

$Out:
5 min shoulder mobility

Comments:
Had to back down on the weight on the C&J. Felt that I was loosing form after 2 rounds. Took it easy on the MU. Have an impingment in my right shoulder that I am treating. Didn’t want to risk it getting worse. The rain started to pour down during the second round so bar, rings and ‘platform’ (a plywood board on my lawn) got soaking wet. Just smile and keep going.  grin

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CFDOB 2009-12-20
M/46/184cm/80kg

Keep your face to the sun!

(I live in Sweden so I am usually already asleep when I get replies. Please don’t be offended if I am slow on my replies back)

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