Submitted by benjamin on Thu, 2013-10-24 19:00
HIGH HANG SNATCH5x1
RANDY75 Power Snatches for time 75/55L1: Amrap 5 Power Snatches 75/55L2: Amrap 5 Power Snatches 45/35Scaling is coaches' choice.
Compare to 2013-04-17
This excites me immensely.
High Hang Snatch: 83# new 1RM...gotta keep building that confidence
WOD: AMRAP 5 @ 43# = 44 reps
Not bad for my last workout for the week. I'll be travelling for work for the next week and a half. We will see if Crossfit Oahu is as good as H2O.
I will Miss you guys!
Hawaii -- nice! I'll be mostly out the next couple weeks too due to travel and other conflicts. I'll see ya'll next Thursday and Friday, then I'll miss the following week due to robot duty.
Robot duty! Love it!
That is awesome!
Week 2 of zone has been tough and I've really had to drag myself out of bed for the few wods that I've made it to. Hoping to turn a corner with it in the next few days and get some energy back.
HHS: Worked up to 63# but everything over 53# was pretty sloppy. Went for 68 when the clock was expiring and ended up upright with no squat at all. Lots to work on with this movement
WOD: Amrap 5 @ 43# - 43 reps
Meaghan, are you doing strict Zone? An athlete will definitely need to multiply the fat blocks. Start with 3x the fat blocks (so a 3 block meal would have 9 blocks of fat) and see how you feel. I was feeling asleep daily doing strict Zone. Now I do 5x the fat and feel MUCH better.
High Hang Snatch: up to 58#; this was the first time I've hit a day with this move
Randy: 6:38 @ 33#; 8:34 back in April
And then Adam gave me some good advice and encouragement for double unders so worked on them for awhile with some success ...
You are SOOOO close!!!! I think you'll get 'em very soon...
High hang snatch: to 110lb. Narrowly missed at 115lb. I searched the web site for my best previous high hang snatch and found an entry where I said I did 115lb, but we were doing power cleans that day and I think I just wrote the wrong thing (typical clee). I'm pretty sure that 110lb is 15lb above any hang snatch I've ever done, so I'm psyched about that.
Much thanks to "coach" AdamW who gave me pointers that bought me another 5-10lb, when he was taking a break from an intimidating routine of butterfly pull-ups and kipping hand-stand push ups.
WOD: I'm avoiding working overhead stuff to fatigue right now, so I tried heavier PSn 3 on the minute. Ramped from 100lb to 110lb over the first couple of minutes, then my snatch fell to pieces even as I ramped back down in weight. I really need get humble and forget about pushing weight right now and try to do perfect reps at whatever weight I can lift cleanly at, and stop when things get iffy. Somehow I have to reconcile that with the crossfit WOD ethos.
High Hang Snatch: 100lb. I thought my previous best was 85, but I looked and it was 75, so I improved by 25lbs today. This was all thanks to good coaching by Ben to improve my technique, I don't think I got that much stronger in 2 weeks.
WOD: 65lb x75, 7:53. I went in with a strategy of 10 reps then brief rest and it worked out. I got them all done in the allotted time.
HHS: 63#, PR. still mentally get all out of whack when the weight gets added. Failed a bunch at 70. Coach B's slow motion video helped to visualize where I was going wrong.
WOD: wish I rx'd this. 35#, 6:40. Could have paced better. Felt way too easy at the start so got around 18 in a row. But 75 is a lot so pace slowed a bit after that. still felt good throughout though.
HHS: Worked my way up to 115#, felt really good after some great tips from Benjamin! Failed the 125# twice, but I was so close! First time doing HHS, I really like it.
WOD: 45@65# in 5:00. Got the first 20 reps in 1:30 and was just empty after that. My techique isn't that good so I was using a lot of strength and just got worn out.
Deffinetnly have to work on my technique for snatch!
HHS: 1x53# (missed this weight last time so feels good to hit a PR). had commitment issues with #58. argh. next time.
WOD: 35 reps @ w/25#. kept the pace comfortable and conversational.
from 6am through noon.
31 consecutive DUs in warmup - i think i've finally got it!!
HHS to 68#. thanks to coach Nick for pointers and patient with my epic fails
WOD amrap 5 at 53# for form.... focusing on form so much I entirely forgot to count!
PR Friday with Coach Spinosa!
HHS: to 88# this is 5# heavier than my best full snatch and hang snatch and 2# under my power snatch PR.
WOD: 6:39 RX. 10# heavier and 45s faster than in April!
HHS to 93, missed at 103, and missed 98. 93 is my current 1RM for a full snatch. Really liking the HHS work. Not being able to drop under the bar fast has always been an issue, and this is really helping.
Randy - 4:54 rx, 10# heavier and 1:40 faster than april.
Special appearance by Coach Nick was awesome!!!!!
HHS: to 85#. Worked with SuMing and Lisa--always learning around these 2. This is 10# more than last week. Tried 95# twice and failed-was a big jump-will go to 90# first next time. However, seeing how my previous power snatch (until the recent throwdown) was 85#, I feel really good about this *skipping away*....
WOD: 5:33 RX. Was shooting for sub 5. In April, got 4:45 @ 35#. Today, I did 10 reps at a time, with the exception of 2 sets of 5, and this was a good breakup. I don't think I rested too much in between sets but the pace just slowed after 25 or so. I rested at the top of the snatch more so than in between sets, which is progress for me. Looking forward to doing this again in a few months:)