up early and out the door for a good workout.
feeling good.
treadmill
run 1.5 miles
8:20 pace for the first mile and it was easy. picked it up for the last 1/2. 8:00ish.
god tempo run to get the blood flowing.
strength warm up
3 rounds
10 pullups
10 pushups
10 squats
kipped the pullups. feeling great on those.
did regular, hindu, regular pushups. the hindu pushups are hardcore. like those.
squats were good.
snatch complex
2 snatch grip deadlift
2 hang power snatch
2 overhead squats
2 snatch balance
2 full snatch
45
65
85
95
95
95
need to work my snatch. moved thru these as skill sets. felt pretty solid in the movements. 95 got a little heavy on the snatches. mostly because i didn't put the bar down at all. this was perfect. need to fix my form on these. especially from the hang position. felt much better.
no met con as i added a few extra rounds of the complex to continue the skill drills.
stretch
plyo
roll
little tight after the weekend. feeling good.
no double today.
looking to hit CFI tomorrow for the 5pm.
Showing posts with label snatches. Show all posts
Showing posts with label snatches. Show all posts
Monday, October 11, 2010
Monday, May 3, 2010
monday
yeah monday! great.
slept like crap. hot last night but didnt want to put the air on. should have. too warm in the house.
up with the alarm and snoozed it. little late getting to the gym
treadmill warm up
run 2 miles
good pace. right heel stiff and painful for the first 3/4. kicked up the pace and finished strong
strength warm up
3 rounds
10 push ups
10 sit ups
10 squats
little stiff on these. not super spry this am. attribute some of that to poor sleep.
wod
make up wod from sunday
21-15-9
95# squat snatch
chest to bar pull ups
used 75# on the bar otherwise rx'd
snatches were brutal and felt like they took forever. form was all over the place. had to break the sets up.
pull ups were fine but had to break them up due to fatigue from the snatched.
no real fire this am. sluggish
13min +/-
was totally cooked at the end
yeah monday! not really but whatever.
got other stuff in my head today. need to clear it out and move on.
slept like crap. hot last night but didnt want to put the air on. should have. too warm in the house.
up with the alarm and snoozed it. little late getting to the gym
treadmill warm up
run 2 miles
good pace. right heel stiff and painful for the first 3/4. kicked up the pace and finished strong
strength warm up
3 rounds
10 push ups
10 sit ups
10 squats
little stiff on these. not super spry this am. attribute some of that to poor sleep.
wod
make up wod from sunday
21-15-9
95# squat snatch
chest to bar pull ups
used 75# on the bar otherwise rx'd
snatches were brutal and felt like they took forever. form was all over the place. had to break the sets up.
pull ups were fine but had to break them up due to fatigue from the snatched.
no real fire this am. sluggish
13min +/-
was totally cooked at the end
yeah monday! not really but whatever.
got other stuff in my head today. need to clear it out and move on.
Wednesday, April 21, 2010
Wednesday
mainsite rest day.
could have snoozed but that would have just been lazy. was up before the alarm. let it go off and laid there for a few minutes anyway.
checked mainsite and rest day. scoped out crossfit nyc and they had a partner wod so cruised over to gunx crossfit and saw that they had snatches rx'd. ummm. sounds good.
wanted to get back to the 2 mile warm up run this am. the left knee is a little stiff but other than that i feel pretty good.
warm up
run 2 miles.
felt good. kept upping the pace into the last 1/2 mile and held it fairly high. still considering all of this recovery so not to worried. let the body come back on its own. no need to push to hard right now.
strength warm up
3 round
10 dips
10 pull ups
10 sit ups
changed it up a little. just for giggles. no issues here.
wod- snatches!
10x1 snatch
rx'd was 10x1 but i needed to get in some rep/practice
10x45
5x75
5x95
these were ok. little stiff maybe? little tired maybe? not real explosive off the floor and the timing wasnt great on all of them
1-105
1-115
1-115
1-115
1-115
stayed at 115 because i wanted to work the form. better drive off the floor and a stronger catch. i can power snatch 105 so had to force myself under the bar. 115 felt ok. need form work to get heavier.
3x95
3x95
couple cash out sets just to work it out. speed was better on these. little better form but tired.
called it a day here.
yippee! wednesday!
singlespeed-a-polooza this weekend!! get ready!!
could have snoozed but that would have just been lazy. was up before the alarm. let it go off and laid there for a few minutes anyway.
checked mainsite and rest day. scoped out crossfit nyc and they had a partner wod so cruised over to gunx crossfit and saw that they had snatches rx'd. ummm. sounds good.
wanted to get back to the 2 mile warm up run this am. the left knee is a little stiff but other than that i feel pretty good.
warm up
run 2 miles.
felt good. kept upping the pace into the last 1/2 mile and held it fairly high. still considering all of this recovery so not to worried. let the body come back on its own. no need to push to hard right now.
strength warm up
3 round
10 dips
10 pull ups
10 sit ups
changed it up a little. just for giggles. no issues here.
wod- snatches!
10x1 snatch
rx'd was 10x1 but i needed to get in some rep/practice
10x45
5x75
5x95
these were ok. little stiff maybe? little tired maybe? not real explosive off the floor and the timing wasnt great on all of them
1-105
1-115
1-115
1-115
1-115
stayed at 115 because i wanted to work the form. better drive off the floor and a stronger catch. i can power snatch 105 so had to force myself under the bar. 115 felt ok. need form work to get heavier.
3x95
3x95
couple cash out sets just to work it out. speed was better on these. little better form but tired.
called it a day here.
yippee! wednesday!
singlespeed-a-polooza this weekend!! get ready!!
Tuesday, April 13, 2010
Tuesday
home a little late last night but in bed at a good time. still a little sluggish this am. snoozed a few times. no big deal.
mainsite rest day but wanted to make up yesterdays wod.
treadmill warm up
run 1 mile
short and sweet today. just get the blood pumping
strength warm up
10 pull ups
10 push ups
10 sit ups
10 squats
went with the 4 exercise warm up. wanted to get a little extra here. maybe should add a fourth round but don't want to push it to much. it is a warm up after all.
WOD
snatch balance
this is skill work for me. the ideas was to get to 1 rep max's but i wanted to hone the skill a little more.
10-45
8-70
6-95
6-115
4-125
1-135-fail
1-135
1-135
1-135
ran out of time in the 135's. i could get more but this was good. good skill work. work the movement. the weight will come. lost 1 rep of the 135's. just rolled on my toes and dropped it forward. no big deal. i am thinking 155-165 shouldn't be an issue. felt good to work the push/drive overhead. much more confident here now. the overhead squats have really helped with this. more confident with weight overhead. gotta get the bumper plates out and see what we can put up.
good clean fun and a much better workout than i had maybe expected. after rolling over on the second snooze wasn't sure what to expect. but the body kicked it in once we got moving.
peace
mainsite rest day but wanted to make up yesterdays wod.
treadmill warm up
run 1 mile
short and sweet today. just get the blood pumping
strength warm up
10 pull ups
10 push ups
10 sit ups
10 squats
went with the 4 exercise warm up. wanted to get a little extra here. maybe should add a fourth round but don't want to push it to much. it is a warm up after all.
WOD
snatch balance
this is skill work for me. the ideas was to get to 1 rep max's but i wanted to hone the skill a little more.
10-45
8-70
6-95
6-115
4-125
1-135-fail
1-135
1-135
1-135
ran out of time in the 135's. i could get more but this was good. good skill work. work the movement. the weight will come. lost 1 rep of the 135's. just rolled on my toes and dropped it forward. no big deal. i am thinking 155-165 shouldn't be an issue. felt good to work the push/drive overhead. much more confident here now. the overhead squats have really helped with this. more confident with weight overhead. gotta get the bumper plates out and see what we can put up.
good clean fun and a much better workout than i had maybe expected. after rolling over on the second snooze wasn't sure what to expect. but the body kicked it in once we got moving.
peace
Sunday, February 14, 2010
sunday fun-day!
up early and into the gym. happy valentines day to me!
needed to make up the snatches from yesterday and do todays wod.
treadmill warm up
1/4
1
1/4
ran out the last 1/4 again to keep the pace high longer. progressive pace on the mile. legs felt pretty good. right heel sore. probably from run friday and being on my feet friday night and yesterday afternoon.
strength warm up
3 rounds
10 dips
10 pull ups
10 air squats
moved thru this well. no issues
snatch wod
warm up
used the power snatch, snatch balance complex with a 45# bar to get loose
10x45
6x65
3x85
wod
find 1 rep max in 10 minutes
95
105
115
125 fail
cant get under the bar once it starts to get heavy. little sketchy after having dropped the 155 overhead squat last week. need to get some confidence back.
used 95 to work form after for a few minutes.
wod 2
amrap in 8mins
4 hspu
8 2pood kb swings
12 ghds
had to do a few subs for this one
hspu = 50# dumbbell press
kb = 1 pood heaviest i have
ghds = decline sit up on max
8 rounds total. may have been 9 mins when finished but wanted to get the 8th round.
felt good thru this. tough but a good wod!
happy valentines day!!
needed to make up the snatches from yesterday and do todays wod.
treadmill warm up
1/4
1
1/4
ran out the last 1/4 again to keep the pace high longer. progressive pace on the mile. legs felt pretty good. right heel sore. probably from run friday and being on my feet friday night and yesterday afternoon.
strength warm up
3 rounds
10 dips
10 pull ups
10 air squats
moved thru this well. no issues
snatch wod
warm up
used the power snatch, snatch balance complex with a 45# bar to get loose
10x45
6x65
3x85
wod
find 1 rep max in 10 minutes
95
105
115
125 fail
cant get under the bar once it starts to get heavy. little sketchy after having dropped the 155 overhead squat last week. need to get some confidence back.
used 95 to work form after for a few minutes.
wod 2
amrap in 8mins
4 hspu
8 2pood kb swings
12 ghds
had to do a few subs for this one
hspu = 50# dumbbell press
kb = 1 pood heaviest i have
ghds = decline sit up on max
8 rounds total. may have been 9 mins when finished but wanted to get the 8th round.
felt good thru this. tough but a good wod!
happy valentines day!!
Monday, February 1, 2010
Weekend update
so, no blogging over the weekend so here is the wrap-up
Saturday
went to the office early and got to the gym a little after 12. very crowded, but that's the breaks.
treadmill warm up
1/4
1
1/4
standard run warm up. again used a progressive pace on the mile to really push the last 1/4 and then jogged out the 1/4 at the end.
strength warm up
3 round
15 dips
10 p/u
15 as
moved through these in a fairly relaxed manor but with minimal rest. wasn't racing them but was moving through fairly quickly.
Saturday wod
snatches!
7 rounds
7 power snatches
7 snatch balance
7 oh squats
rx'd at 95 lbs
warm up
7x45
7x65
realized that 95 was probably a bit heavy for me on this so went with 75 and tried to keep the form good. work through the movements
7x75
7x75
7x75
7x75
7x75
7x75
7x75
these were very difficult. didn't keep a clock on it but tried to recover a little between sets and then work straight through. the 5th set i had to stop prior to the oh squats and reset. 6th and 7th were unbroken.
finished off the day with some double under practice
worked sets of 20 d/u's trying to get them unbroken. got close a bunch.
cashed out after this.
Saturday
went to the office early and got to the gym a little after 12. very crowded, but that's the breaks.
treadmill warm up
1/4
1
1/4
standard run warm up. again used a progressive pace on the mile to really push the last 1/4 and then jogged out the 1/4 at the end.
strength warm up
3 round
15 dips
10 p/u
15 as
moved through these in a fairly relaxed manor but with minimal rest. wasn't racing them but was moving through fairly quickly.
Saturday wod
snatches!
7 rounds
7 power snatches
7 snatch balance
7 oh squats
rx'd at 95 lbs
warm up
7x45
7x65
realized that 95 was probably a bit heavy for me on this so went with 75 and tried to keep the form good. work through the movements
7x75
7x75
7x75
7x75
7x75
7x75
7x75
these were very difficult. didn't keep a clock on it but tried to recover a little between sets and then work straight through. the 5th set i had to stop prior to the oh squats and reset. 6th and 7th were unbroken.
finished off the day with some double under practice
worked sets of 20 d/u's trying to get them unbroken. got close a bunch.
cashed out after this.
Tuesday, December 29, 2009
Snatches
back at it on this tuesday am. got to gym a few minutes late but not terrible. brrrrr cold out there today.
ran on treadmill for warm up
1/4mile jog 1mile run 1/4mile jog. felt good. 8:20 pace on the mile. need to pick that up a bit but just stretching the legs this am.
did bodyweight warm-up
3-rounds 10 dips, 10 pull-up, 15 air squats
mixed the bar width on the dips. all but the last couple pull-ups were strong. air squats fine
snatch! love it. need to work on it. great exercise
warmed up with just 45# bar
10x45
6x65
4x85
had good feel threw these. weight felt light on the pull but need to work the catch and the balance at the bottom.
1x95
1x105
1x105 missed this one a little and compromised the form
1x95
1x95
1x95
should have done another at 95 or pushed some of the 95's to 100 but didn't want to chance dropping the bar. need to get in the back with the bumper plates and go to town one am.
finished with 6x75
out of time at that point and off to the showers.
felt good this am. bodyweight up a pound from last week due mostly to holiday eating and resting. 208 on gym scale
was 206-7 last week and am looking for sub 200 in the next few weeks. we'll see
want to drop some of the excess baggage but dont want to lose any strength. not that i was showing it on the snatches today. lol. need to work deep oh squats and the balance.
ran on treadmill for warm up
1/4mile jog 1mile run 1/4mile jog. felt good. 8:20 pace on the mile. need to pick that up a bit but just stretching the legs this am.
did bodyweight warm-up
3-rounds 10 dips, 10 pull-up, 15 air squats
mixed the bar width on the dips. all but the last couple pull-ups were strong. air squats fine
snatch! love it. need to work on it. great exercise
warmed up with just 45# bar
10x45
6x65
4x85
had good feel threw these. weight felt light on the pull but need to work the catch and the balance at the bottom.
1x95
1x105
1x105 missed this one a little and compromised the form
1x95
1x95
1x95
should have done another at 95 or pushed some of the 95's to 100 but didn't want to chance dropping the bar. need to get in the back with the bumper plates and go to town one am.
finished with 6x75
out of time at that point and off to the showers.
felt good this am. bodyweight up a pound from last week due mostly to holiday eating and resting. 208 on gym scale
was 206-7 last week and am looking for sub 200 in the next few weeks. we'll see
want to drop some of the excess baggage but dont want to lose any strength. not that i was showing it on the snatches today. lol. need to work deep oh squats and the balance.
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