I have been lifting in my apartment gym for 6 months with the help of some good friends. I have a good set of dumbbells but no barbells. I did todays WOD with a dumbbell alternative one handed snatch as follows:
1 left, 1 right, 2 left, 2 right, 3 left, 3 right with 35 lb DB 10 times for 50 pr side in 6:58.
This caused some significant soreness in my right shoulder so I stopped. Any advice would be greatly appreciated as this is the way I will likely have to do snatches for some time.
Welcome to the site. If you want to get a feel for crossfit lung Burning WOD Get familiar with doing Burpees, Pushups, Sit ups, airsquats. Those will give you a real taste for circuit training. try 10 reps on each 4 for 3 sets to start. You will feel it ! It would be best if you get instruction at a box or gym to do lifts with Barbells. If you can’t do that. work with Dumb Bells and body weight movements. Start at buttercup or Puppy level. Most of us did. Good luck. If you want to focus on snatch get 1” Pvc pipe 5 feet long and work on your shoulder dislocates to loosen shoulders. Work at over head squats to develop flexibility in Back /Hips .
This is great advice - I am up to speed on burpees, dips, pull-ups, air squats etc. Would you recommend then that I use a broomstick or the like and do the snatches for the WOD until I get the technique?
Glad to hear your active already on the Body weight movements. A broomstick is ok But most are 2 short for a wide width grip a newer lifter requires because there shoulders aren’t very flexible. I like 5 feet min. Go to home depot or Lowes and get a piece of rigid electrical conduit. It will have some more weight to it , and rigid enough to add some weights to it possibly. Your best bet is to buy an Olympic bar and plates when you can for serious training. The conduit will be good for Dislocates and general warm up for shoulders. Very important for olympic lifting. Best wishes.
Still sore from 1 mile 90 lbs. Sled pull and Wallballs. Upper body day tomorrow.
Did you build your sled or buy. Thanks for support on today’s workout.
Hey Wes, I built both of them. I made the red one I use out of 1/8” x 18” x 30” if you have a metal distributor they might have a bender so you can bend front 8-10” up at a 45 deg. angle. get someone to weld a 12” tall 1 3/4” dia. round tube. centered in flat area with clearance for 17” Plate. Your welcome on the support. try to keep it down to 6 days a week God and your family deserve at least 1 day of your attention
My cycle right now is 5 on 2 off. Depending on location I usually break it up. I am taking Saturday and Sunday off. And yes I struggle with not doing any gym work. But I really like taking weekend completely off. I am thinking about building sled practice my new welding knowledge. Thanks bro.