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Monday, June 30th, 2014 - Snatch variations
Posted: 30 June 2014 12:24 PM   [ Ignore ]   [ # 16 ]
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SUNDAY 140622

Complete as many rounds as possible in 20 minutes of:
65-lb. thrusters, 5 reps
65-lb. hang power cleans, 7 reps
65-lb. sumo deadlift high-pulls, 10 reps

Managed 8 rounds. Was sweating pretty good by the end.

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Posted: 30 June 2014 01:05 PM   [ Ignore ]   [ # 17 ]
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OPG57 - 30 June 2014 07:33 AM

Morning all.  Lea Ann opted for 1 mile run. she called it Granny shuffle. She said it was over 16 minutes. LOL  Good effort Wife.  I went for the Hike portion of my old workout behind willow springs raceway.  I was very happy my legs felt so strong going up. The 1 mile 90 lbs. sled drags paid their dividends today. I haven’t climbed the hill for over a year since Lea Anns shoulder injury.  My weight and gear weight totaled 289 lbs. for this climb. about 20 lbs. more than I’m used to. Pretty happy overall.  Have a great day folks wink

Video of 1st portion of hike   http://vimeo.com/99547078  battery ran out on camera oh oh

 


Great job to both of you!  wink  Looks like a nice place for some exercise.

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2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 30 June 2014 01:08 PM   [ Ignore ]   [ # 18 ]
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David J H - 30 June 2014 07:25 AM

Monday 140630 5:05 am   82 F 40% humidity (outside)  86 degrees in garage with cooler and fans on. 

WU:  3 rounds of:  Samson Stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 Sit-ups, 15 good-mornings w/45 pounds, 10 Strict pull-ups, 10 dips.  =  20:00

SWOD: 
Back Squat :  125 x 10,  165 x 5,  185 x 5,  195 x 5,  205 x 5    
High Rep BS:  135 x 13

Performed all sets as E3MOM every 3 minutes.
$0:  Strict push ups   15 - 15 - 15   last set broken 8-2-2-2-1

Not bad today, Back Squats were equal to my last session a month ago - so I haven’t lost too much from all the down (lazy) time this month.  205 x 5 was a bit of a tough set but I managed to complete it. 
I’ll be back up to regular strength again soon.

Special thanks to my wife for pushing me out of bed at 4am to get up and work out.  grin 

Have a great day everyone!

Great job David!  Waking up at 4:00AM to workout?  You’re a better man than I am.  LOL

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2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 30 June 2014 01:16 PM   [ Ignore ]   [ # 19 ]
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TM79 - 30 June 2014 01:05 PM
OPG57 - 30 June 2014 07:33 AM

Morning all.  Lea Ann opted for 1 mile run. she called it Granny shuffle. She said it was over 16 minutes. LOL  Good effort Wife.  I went for the Hike portion of my old workout behind willow springs raceway.  I was very happy my legs felt so strong going up. The 1 mile 90 lbs. sled drags paid their dividends today. I haven’t climbed the hill for over a year since Lea Anns shoulder injury.  My weight and gear weight totaled 289 lbs. for this climb. about 20 lbs. more than I’m used to. Pretty happy overall.  Have a great day folks wink

Video of 1st portion of hike   http://vimeo.com/99547078  battery ran out on camera oh oh

 


Great job to both of you!  wink  Looks like a nice place for some exercise.

Thanks Trent, I’ve been using that spot for 10+ years now. It gives you a good 2 hour workout when riding the Bike there and back. Take Care Brother wink

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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: 30 June 2014 03:12 PM   [ Ignore ]   [ # 20 ]
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4 Rounds:
15 ring rows
15 box jumps (24 in)
15 push-ups
15 squats with slight jump
15 Abmat sit-ups

then, 30 push-ups and 30 mountain climbers followed by .25m stump carry. All done outside, 106 F

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 30 June 2014 03:14 PM   [ Ignore ]   [ # 21 ]
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WOD:
Hero Wyk, RIP

Puppies
4 rounds for time:
40-lb. front squats, 5 reps
3 beginner rope climbs
Run 400 meters with 2x5 pound barbells

Time: 14:32.6

Front squats and beginner rope climbs went nice and easy, but figuring out how to run with weights in hand was quite a bit more difficult. On round 1, my attempt to release the weights and stop the dreadmill met with a disastrous, awkward, and slightly painful fall off the back and side. Hit my elbow on the side of the treadmill. Ouch! Nonetheless, a hero would push forward and complete the mission, so that’s exactly what I did. I also figured out that the best way to do it was to release the weights, then stop the treadmill. No issues in the final three rounds.

The spill did, however, talk me out of my typical set on the stationary bike.

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M/41/5’10”/190 180
Mostly using CrossFit to tone softer parts of my body, not develop muscle mass…
Start date: 12/16/2012. Started at 210#. Still a pup for now, but hoping to move up soon!

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Posted: 30 June 2014 03:19 PM   [ Ignore ]   [ # 22 ]
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am
back squat
45*10/95*5/115*3/135*2/185*2
205*5/210*5/215*5

bench
45*10/65*7/95*3/115*2/135*1
155*3/165*3/170*3///135*14

pm
wu
500m row, droms, cfwu*2

wod

SATURDAY 140628

Wyk

5 rounds for time:
225-lb. front squats, 5 reps
15-foot rope climbs, 5 ascents
Run 400 meters with a 45-lb. plate

pack (reduced and subbed)
4 rounds for time: <—3 rounds
135-lb. front squats, 5 reps <—from the floor
15-foot rope climbs, 3 ascents <—lat pulldown machine rope handles, @125lbs resistance, 15 reps
Run 400 meters with a 25-lb. plate <—treadmill… scary

time
12 min

$o
some walking with a 20lbs med ball on shoulders, then sandbag

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M/47/5’10”/160

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Posted: 30 June 2014 03:29 PM   [ Ignore ]   [ # 23 ]
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90 Degrees, 40% Humidity

Warm up:
Leg Stretches
Air Squats

140630
Muscle Snatches:
1: 75 lbs
1: 85 lbs
1: 95 lbs
1: 105 lbs
1: 115 lbs (Slight Press)
Extra Set 1: 125 lbs (Slight Press, barely got it) PR 1RM

Power Snatches:
3: 75 lbs
3: 85 lbs
3: 95 lbs
3: 105 lbs
3: 115 lbs
Extra Set 3: 125 lbs, PR 3RM, tied Previous PR for 1RM from 4/9/2014
Extra Set 3: 135 lbs (Failed.  Hit a brick wall on that one)

Squat Snatch Work:
5: Wooden Dowel
4: 10 lb Dumbbells (had to stop due to knee pain)
5: Wooden Dowel

Then…

140629
Swim 1000 Meters (Subbed Running at 4:1 Distance Ratio) 4000 Meters = 2.48 Miles
Run 2.55 Miles (Medium Pace)

22:55 (8:57 Mile Pace)

Comments:  I had never heard of Muscle Snatches before this workout.  As it turns out, I had almost been doing them the entire time as I don’t do much of a squat at the top of the movement.  I tied my previous PR (4/9/2014) for Power Snatches on both Muscle and Power Snatches, and even did 3 Reps (PR) on Power Snatches.  Evidently that is where the brick wall is for me at the moment because I didn’t get 1 Rep at 135 lbs.  I think it was more being cautious with the metal plates than anything.  I tend to stop when I no longer feel comfortable and don’t really “fail” that often.  I can’t do a Squat Snatch (or Overhead Squat) to save my life.  Today was no different…

I REALLY wanted to go swim that 1000 meters, but as it turned out, my wife turned in our pool badges in our old neighborhood today (25 yard pool).  angry  The one in our new neighborhood isn’t much of a lap swimming pool and has a big turn in the middle of it, so I subbed in running at a 4:1 ratio.  Felt really good during that run and actually went a little further than I was supposed to.  Good workout overall. 

Great job to all of you today!

 Signature 

2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 30 June 2014 03:50 PM   [ Ignore ]   [ # 24 ]
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TM79 - 30 June 2014 01:08 PM
David J H - 30 June 2014 07:25 AM

Monday 140630 5:05 am   82 F 40% humidity (outside)  86 degrees in garage with cooler and fans on. 

WU:  3 rounds of:  Samson Stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 Sit-ups, 15 good-mornings w/45 pounds, 10 Strict pull-ups, 10 dips.  =  20:00

SWOD: 
Back Squat :  125 x 10,  165 x 5,  185 x 5,  195 x 5,  205 x 5    
High Rep BS:  135 x 13

Performed all sets as E3MOM every 3 minutes.
$0:  Strict push ups   15 - 15 - 15   last set broken 8-2-2-2-1

Not bad today, Back Squats were equal to my last session a month ago - so I haven’t lost too much from all the down (lazy) time this month.  205 x 5 was a bit of a tough set but I managed to complete it. 
I’ll be back up to regular strength again soon.

Special thanks to my wife for pushing me out of bed at 4am to get up and work out.  grin 

Have a great day everyone!

Great job David!  Waking up at 4:00AM to workout?  You’re a better man than I am.  LOL

Thanks TM79.  I don’t wake up and just hit the warm up.  It takes me about an hour to get going, starting out with about 15 minutes of bible / prayer / meditation time (every day), then hydrating, changing clothes, and setting up the garage so I can start about 5:00 am.  Since the kids keep me up some nights till 10pm I get only 6 hrs sleep.  That’s why I have trouble waking up most days.  If only I didn’t need so much sleep.  LOL

Great job on your workout(s) today.  Seems like you do two or three workouts a day sometimes. That’s endurance.  wink

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 30 June 2014 04:10 PM   [ Ignore ]   [ # 25 ]
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On family vacation with wife and three sons. Spent the past two days in the ATL at Stone Mtn. and Legoland. Leaving for the TAG area tomorrow. Will resume WOD with a lot of MetCons. We have a family getaway on the TN River and will be there for next 10 days or so. Go USA! Beat Belgium!

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Posted: 30 June 2014 04:20 PM   [ Ignore ]   [ # 26 ]
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David J H - 30 June 2014 03:50 PM
TM79 - 30 June 2014 01:08 PM
David J H - 30 June 2014 07:25 AM

Monday 140630 5:05 am   82 F 40% humidity (outside)  86 degrees in garage with cooler and fans on. 

WU:  3 rounds of:  Samson Stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 Sit-ups, 15 good-mornings w/45 pounds, 10 Strict pull-ups, 10 dips.  =  20:00

SWOD: 
Back Squat :  125 x 10,  165 x 5,  185 x 5,  195 x 5,  205 x 5    
High Rep BS:  135 x 13

Performed all sets as E3MOM every 3 minutes.
$0:  Strict push ups   15 - 15 - 15   last set broken 8-2-2-2-1

Not bad today, Back Squats were equal to my last session a month ago - so I haven’t lost too much from all the down (lazy) time this month.  205 x 5 was a bit of a tough set but I managed to complete it. 
I’ll be back up to regular strength again soon.

Special thanks to my wife for pushing me out of bed at 4am to get up and work out.  grin 

Have a great day everyone!

Great job David!  Waking up at 4:00AM to workout?  You’re a better man than I am.  LOL

Thanks TM79.  I don’t wake up and just hit the warm up.  It takes me about an hour to get going, starting out with about 15 minutes of bible / prayer / meditation time (every day), then hydrating, changing clothes, and setting up the garage so I can start about 5:00 am.  Since the kids keep me up some nights till 10pm I get only 6 hrs sleep.  That’s why I have trouble waking up most days.  If only I didn’t need so much sleep.  LOL

Great job on your workout(s) today.  Seems like you do two or three workouts a day sometimes. That’s endurance.  wink

Your mornings sound exactly the same as mine only I’ve been back on the coffee lately.  I swear it does more harm than good when it comes to working out.  Some water or Gatorade would probably be much better.  It seems like the fake energy I get from coffee wears off really quickly, then I’m even more tired than before. 

Thanks.  These are exactly the kinds of WODs that I like to double up on.  I do it because the strength days don’t wear me out that much and by doubling up I can take an extra day off and stay caught up.  I wish they would program a cardio day and a strength day every week.

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2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 30 June 2014 04:32 PM   [ Ignore ]   [ # 27 ]
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“WYK”

Puppies
4 rounds for time:
45-lb. front squats, 5 reps
15 jumping pull ups
Run 400 meters with a 10-lb. plate

30:24

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Posted: 30 June 2014 05:21 PM   [ Ignore ]   [ # 28 ]
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TM79 - 30 June 2014 03:29 PM

90 Degrees, 40% Humidity

Warm up:
Leg Stretches
Air Squats

140630
Muscle Snatches:
1: 75 lbs
1: 85 lbs
1: 95 lbs
1: 105 lbs
1: 115 lbs (Slight Press)
Extra Set 1: 125 lbs (Slight Press, barely got it) PR 1RM

Power Snatches:
3: 75 lbs
3: 85 lbs
3: 95 lbs
3: 105 lbs
3: 115 lbs
Extra Set 3: 125 lbs, PR 3RM, tied Previous PR for 1RM from 4/9/2014
Extra Set 3: 135 lbs (Failed.  Hit a brick wall on that one)

Squat Snatch Work:
5: Wooden Dowel
4: 10 lb Dumbbells (had to stop due to knee pain)
5: Wooden Dowel

Then…

140629
Swim 1000 Meters (Subbed Running at 4:1 Distance Ratio) 4000 Meters = 2.48 Miles
Run 2.55 Miles (Medium Pace)

22:55 (8:57 Mile Pace)

Comments:  I had never heard of Muscle Snatches before this workout.  As it turns out, I had almost been doing them the entire time as I don’t do much of a squat at the top of the movement.  I tied my previous PR (4/9/2014) for Power Snatches on both Muscle and Power Snatches, and even did 3 Reps (PR) on Power Snatches.  Evidently that is where the brick wall is for me at the moment because I didn’t get 1 Rep at 135 lbs.  I think it was more being cautious with the metal plates than anything.  I tend to stop when I no longer feel comfortable and don’t really “fail” that often.  I can’t do a Squat Snatch (or Overhead Squat) to save my life.  Today was no different…

I REALLY wanted to go swim that 1000 meters, but as it turned out, my wife turned in our pool badges in our old neighborhood today (25 yard pool).  angry  The one in our new neighborhood isn’t much of a lap swimming pool and has a big turn in the middle of it, so I subbed in running at a 4:1 ratio.  Felt really good during that run and actually went a little further than I was supposed to.  Good workout overall. 

Great job to all of you today!

Sounds like a well rounded workout Trent. Good call going light on Squat snatch work. They take a lot of work to develop the flexibility to do them right.Good work on your PR 135 Power snatch x 3. Take care Trent wink

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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: 30 June 2014 05:22 PM   [ Ignore ]   [ # 29 ]
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Pigeonman - 30 June 2014 12:24 PM

SUNDAY 140622

Complete as many rounds as possible in 20 minutes of:
65-lb. thrusters, 5 reps
65-lb. hang power cleans, 7 reps
65-lb. sumo deadlift high-pulls, 10 reps

Managed 8 rounds. Was sweating pretty good by the end.

Good work pigeonman wink Glad to see you healed up so well and still hitting it!

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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: 30 June 2014 05:48 PM   [ Ignore ]   [ # 30 ]
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Warm Up

Strength

1) 1x squat snatch + 2x overhead squat: 10 sets - Every 60 seconds, perform 1+2. Start at 50% and increase the weight each round.
95-105-110-115-120-125-130-135-140-140

2) Snatch push press: 5 sets x 5 reps. Work up to a 5 RM.
95x5x5

3) Max rep deficit HSPU (12”),rest 3 minutes, max rep strict HSPU, rest 3 minutes, max rep kipping HSPU.
Max deficit 12”= 2
Max strict HSPU= 9
Max Kipling HSPU = 13

WOD: Complete 3 rounds for time of:
-Row 500m
-21x burpees over rower

12:11
Core:
1) For time: 50x Medball sit ups ab mat. (20#)
2:52
2) Good morning: 6 sets x 3 reps
95 #

Snatches could have been heavier but the 5 hour drive back home today killed my legs. Glad we could get away for the weekend but also glad to be back at HQ. HSPU with 12 ” deficit were really tough plan to do these more because obviously not so good at them.
Have a great evening guys.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

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