October 18, 2005
Fifteen rounds of:
Power snatch followed immediately by five overhead squats.
Start light and add weight. Post loads to comments.
Posted by lauren at October 18, 2005 7:06 PM
Sweet, get to practice more O-lifts!
ok, just want to make sure I'm getting this right. We do one powersnatch then five overhead squats or five and five.
Is a Power Snatch done from the hang or from the deck? I can probably answer that myself. Nothing is ever done the easy way.
Hoo-Ya more wierd looks at the gym!
Is a Power snatch done from the hang or from the deck? I can probably answer that myself...Nothing is ever done the easy way.
Hoo-Ya more wierd looks at the gym!
Had an issues w/either the site or my service. Oops.
Bishop - 1 snatch, 5 overhead squats
DJ - HINT: click to BLUE buttons for a video :)
Should that be tuesday instead of wednesday? Maybe I accidently slept through a day :)
YES! I have been waiting for oly-lifting type WODs for nearly 2 weeks! More Coach, MORE!
I am hoing that I have progressed to the bar on this one....
the YMCA regulars will no doubt think I am a crazy lady tomorrow
70kg x 5 was max effort at BW of 70kg
15xBW for OH squat is still a helluva long way away.
Aaahh!!! I have taken sunday, monday & tuesday off because I'm taking my PT test on Wednesday morning. But just looking at Monday and Tuesday awesome WOD's hurt. Can't wait to go back.
Dino: Can't wait to do these snatches!
I have yet to pull of an OHS with any weight. (My arms go numb!). Pinched nerves from limited flexibility. I'm subbing 15 power cleans with 5 front squats immediately after each clean. Then I will practice OHS with a broomstick. Unless anyone has a better idea.
Okay... after months of letting myself be a little too lazy, I'm in the game again, only this time I'm posting - gotta be responsible. Did yesterdays WOD the regular way (10/20/30) for a disappointing 6 rounds in 21:01. Why oh why did I ever stop doing Crossfit? Looking forward to re-trying the Overhead Squat. I'll let ya'll know.
This is gonna be interesting, given the discrepancy between my power snatching ability and my OHSing ability.
On way to gym now. Will post results after.
I've been wanting to do some power snatches! I realy just learned how to do them properly from the video that was posted a few weeks ago from the seminar, that goes for over head squats too. (by the way I really want to get to a cert. seminar.) Anyway, I've been working on my form with a broom stick and then with a O-bar. It'll be nice to start loading up. i'll post my results tomorrow after I do the workout. This is going to be great.
2 mile run
cfwu x3 minus back-X
wod w/approx 45sec rest between sets:
sets 1-3: 95lbs
sets 3-5: 115lbs
sets 6-15: 95lbs
*def need to work on form of power snatch
As Rx: All sets power snatched and OHS A2A unless noted otherwise.
45#, 65, 85, 95, 105, 115, 125, 135, 140, 145, 150(parallel, not A2A), 135, 135, 135, 135(one failure, resnatched and finished). 15 sets.
Shoulders, elbows and wrists hurt. Wrists the most, still need more flexibility.
This program is amazing, although my strength is not. I made all 15 sets, but not amazed at the weight.
45/55, 50/70, 55/70, 65/75 (x2), 70/85, 75/85 (x2), 85/90 (x2), 90/95 (x2), 95/100 (x3)
Then I hobbled out, no cooldown, no abs... nothing left.
Not been doing Crossfit long - I'm still working on my skills and trying to do a decent number of pullups before getting started on WODs.
Today I made up my own small circuit - situps, pushups, pullups and squats, and I'm getting happier with the results. One day I hope to post my time for a complete WOD.
I also hope to be able to tumble like this guy!
Finally a cave large enough for the Coach Mobile!
Almost forgot, I have to brag about this. After over a year of focus-work I finally hit a bodyweight squat-snatch today. Ef-yeah, b.
Wasn't feeling up to working out yesterday (Oktoberfest aftermath), so did yesterday's WoD this morning. Will try to get today's in this evening.
So, yesterday's WoD, as RXed.
3 rounds + 25 pull-ups + 37 push-ups
This is about 15 rounds + a bunch o extra reps.
Comparing to last Cindy, 2005-08-10 (i was ill the last time she popped by), got 22 complete rounds. Even taking into account the length of each set this time, performance seems to have dropped somewhat. Not good.
Have never been trained in OL so form was always going to be a problem.
Warmed up and stretched. Practised power snatches on an empty bar for 5 mins.
sets 1-3 50#
sets 3-6 80#
sets 7-8 90#
sets 9-15 80#
PS form was terrible at 90# so dropped back to 80# . Definently need more practise on these.
OHS. Done these slow and delibrite as form not perfect on these so slowed them down to concentrate on form. Shoulder flexibilty isn't the best and was arching my back a bit at the bottom. Need to work on this too.
Rd 1 = 95lbs
Rd 2/3 = 105lbs
Rd 4/5 = 110lbs
Rd 5/6 = 115lbs
Rd 7-11 = 125lbs
Rd 12-15 = 130lbs
For some reason the power snatchs were really killing my golfer's elbow. I HATE injuries.
Not up for power snatches and overhead squats today.
Subbed ab workout.
50-40-30-20-10 leg lifts and side bends with 20 lb db (split reps on left and right side)
That video is aamazing. I now have a new personal hero. What is more I have an even deeper wish that uni offered a gymnastics program...
Man this is an awkward movement for a noob like me. Went light to avoid injury. Really cool once I got the hang of it.
R. 1-5 @ 20#
R. 6-15 @ 40#
That's a beautiful looking warehouse ready for some revamping.
Although all the garbage on the floor is giving me bad memories of tearing apart my entire house, and now I'm sweating and feeling nauesous! ha ha
Check out this video it's like a combination of gymanastics, breakdancing and martial arts.
it takes a bit to load but it's pretty cool. They are some performance group I believe.
Look forward to this WOD, would like to practice the snatch.
did 1-12 hanging then 13-15 from floor.
1-12 65-115, 13-15 115-135.
working on the hook grip, it works but definitely a little painful for now.
Not sure if I'm lacking shoulder strength, balance, or flexibility - probably all 3! I found this very challenging. BW 214
Set # Weight
10 failed 125, did 85
Well done Dan S.!!!
I wish I could do the same.
Thats way cool.
170x4 then miss SN x2
My work on OHS paid off today, but my SN is still crappy. I am still not dropping under weight correctly when using a significant load. The 5 OHS are easy compared to getting the weight overhead prior...
My legs are a bit sore from pistols yesterday
Why did I think there was ony 14 rounds? Anyway, felt pretty good. Could really feel the stretch in my hips and my shoulders. Shoulders were starting to get fatigued in the last two sets.
-Warm up with wooden staff
-2 sets 10 pull-ups
-Limited by ability to control OHS. This was the first time I felt my technique was approaching acceptable for the snatch.
Worked up to 115. Form on the last couple sets was...lacking.
sets 1-2 65#
sets 3-4 75#
sets 5-14 85#
sets 15 95#
A little shakey on OHS, so didn't push it - tried to keep good form.
Still in comeback mode, not even looking at the WODs yet.
Tabata Squats: Score 14
21 DL 135 lbs
15 DL 135 lbs
9 DL 135 lbs
Easy Pace, about 15 minutes.
Miscellanteous other stuff:
135 lb C&J x 5 reps
2 x 30 side-to-side jumps over bench.
I mistakenly thought this was only 8 sets.
Setted the WOD with sets of 5 each of the following: armpits to hands ring dips (rings turned out and away from body at support)/Janda situps (hands on shoulders or overhead)/ 20# two hand clubbell mills. Bwt 116.
missed at 135......
could have squatted it !
tried to work on technique, turned out ok , definitly need more work on it, but still enjoyed it
I'm new to this. How much time do you take in between rounds
tried 170 but did 155
power snatch 1
45# x3 55#x3 65#x3 75#x3 85#failed 80#x2
this was just an awesome WOD..shoulders and legs are feeling it..Felt good except that 85#
Team Ruthless Crossfit Va
started off with the bar-worked up to 115 lbs-and then back down to just the bar.worked alot on form and dynamic flexibility.I just cant drop under the bar as fast as I want.
finished up with KB w/o.
Nice new box. Shame, those rope climbs are going to be about 25ft now.
Wish I was 95lbs. Then I could get a bodyweight squat snatch as well. (I kid. I know he actually weighs 110lbs.)
oops thought it was 5 rounds
Over head squats ended up feeling great, butt to ankles! Could have done some more weight there, but tried to get my snatch in order.
2@45, 2@50,2@55,3@60, and 6@65
Sweet new joint, Coach and Lauren. Can't wait to see the finished product.
Nice work on the bodyweight snatch, Dan.
Last set was the best.
stayed with 115lbs. for about 15 sets. OHS were not very challenging. However my snatches were all over the place. I get the gold star for the most mistakes. I made just about every mistake today. I'm lucky that i wasn't asked to leave the gym. I winced and laughed at myself. I even turned a few snatches into power cleans at the last minute. several I pulled while on my toes. that's bad, huh?
Yes, i did listen closely to Coach B. on CF Live. Yes, I'll be downloading that from the CF Live archives again.
these will take me a while to master.
What a space! That's going to be quite the house of delights. Awesome.
(Love the WOD today too.)
95 x3 ***I was running out of time, so I did a lighter load, 15sec rest between reps
I ended up doing clean and jerks instead of powersnatches on the last two sets.
Sets 1-5 #75
Sets 6-10 #95
Set 11 #115
Sets 12-15 #95
Took my time and tried to work on form. 1st time doing OHS and Snatches. Need alot of work. Just went down to paralell with OHS, butt to bench.
Good workout! Gotta turn weakness into strength!
FGB - 334
Subbed 20 lb. db thrusters for box jump and an 80 lb. ez curl bar for a 75 lb. barbell.
Thanks. I did it all wrong. I actually right clicked the blue buttons and hit "open in a new window". I'll try it your way and let you know how it works out. ;)
I just wasn't sure if we start at the hang or what. Since I'm new to O-lifting still, I guess I should start at the hang.
That was murder on the wrists. I hope that's normal for someone who's fairly new to this stuff...regardless, it does not bode well for my love life.
cfwu x 3
broomstick x 5 powersnatches
2 5lb dumbbells x 5
10lb x 5
15lb x 5
20lb x 5
bar x 5 + 5 OHS
55 x 1 + 5
65 x 1 + 5
20lb dumbbells x 1 + 5
Great WOD!! Shoulders got a hell of a workout. Just what the doctor ordered. I'm finally starting to shake the rust out of these old joints. Even took some video (no I won't be sending these in, waaaay too embarassing). Great for checking form (or lack thereof).
Since I don't have a 24" box (nor could I do it if I did...) and don't have anyplace to throw the ball against, I did what I like to call:
Kelly’s Teenage Sister:
20 Box jumps, 15” pool deck
20 Squat shots, 10kg sandifilled basketball
Completed 4 Rounds, ended due to lightning. Couldn't decide if God was answering my prayers when I said, "Only 1 more...NOOOOOoooooooooooooooo". :-)
Given the airborne electrical charges, the last 10 squat-shots were only squats, done in the garage. Total time was 27:25.96. Really concentrated on “keep moving, even if you have to walk the 350m”. Which I did for part of the 2nd, 3rd and 4th runs.
Is it sad when the easiest part of this workout is the run? :)
However, I could nearly run the entire way, each time, except for the first 20 or so meters where I walked in order to catch my breath some.
I did this after coming off a 4 day rest...not that I needed the rest, just that life got in the way.
7 x (powersnatch/ 5 OHS ) - oly bar
8 x " " - oly bar + 10kg
My first time going heavier than the bar was today.
Worked up to 115lbs.
115llbs did not feel all that heavy or difficult for the snatch, but it just didn't exactly feel right either. I capped it there instead of losing it on the gym floor.
On a good note though I did better than I thought I would.
Checked ego at the door today. Worked up to sets of 95#.
First time doing the power snatch. Last couple of sets form was pretty shaky and I had to fight for it.
45 x 5
50 x 6
55 x 3
45 x 1
5 x 95 lbs
5 x 105 lbs
5 x 115 lbs
Previously stated: "Why did I think there was ony 14 rounds?"..."mistakenly thought this was only 8 sets."...."oops thought it was 5 rounds"
I'll have to remember those excuses next time, LOL
45, 50, 55...100,100,100,100 for 15 sets
Worked up to 90lbs, then form on Snatch really began to suffer - more of a press, lost the explosion. A pyschological (fear) issue here...
Dropped to 70lbs for last 5 sets and tried to nail the form.
just getting into the WOD.
Lower back was sore from last workouts O-lifts.
Kept the weight a bit low and upped the reps.
3x15reps. 40 lbs.
Focused on learning technique, pretty amazing muscle work even with the low weights. I think it was all about the co-ordination, senior members, let me know about what the difference is when you focus on low weights and techniqe vs sloppy tech for the sake of eeking out just a little bit more weight...
1-5 with a short 25# bar
I had to really concentrate at the end....
Worked up to 115. Great workout.
Concentrated on form, which felt good up to 95.
Tried the overhead squats for the first time today. Couldn't believe how hard it was. I kept losing my balance. I couldn't stay on my heels. I used to consider myself to be in pretty good shape until I started crossfit.
Any suggestions I getting better at the overhead squat?
first day here
started with lighter weights to save ego and body
50lbs increasing by 5 every other set until hit 16th set at 85lbs
one tabata interval session on heayy bag, focusing on using hips to throw punches
30 sets of leaping up from lying down on back (my kids are making fun of me saying I need a boost to stand up so I gotta shut them down)
love this site
90 only got 3 OHS, Tried 75 lbs x2 and failed
75 only 4 OHS
When I failed at 90 lbs, I really hit the wall. The whole rest of the workout was really difficult.
Workout as follows ALL WEIGHT IN KILOS
Lisa Snatch (shrug) 25x10, 30x5x2, 35x5x4, 40x5x2, 42.5x5, 45x5 (60 total reps). Bdw. 61.5 kilos.
Jon Snatch (shrug) 40x10, 50x5x2, 60x5x4, 70x5x2, 75x5x2. Bdw (60 total reps). 80.5 kilos. Until tomorrow...
Subbed Power Cleans for snatches and front squats for OHS.
15 sets Started with 45 ended with 177.
PR on power clean.
Practiced broomstick OHS and Power Snatch. Maybe next time.
After warmup kept OHS at 95#. Working on form and depth.
10/18/2005--The Revenge of the Parenthetical
115 (lost it at top on 5th rep and came close to cranking back trying to catch it--reason prevailed and i guided it into a crash landing)
Decided not to temp fate and left it there. If I was in a gym with knowlegable people and proper equipment I think I could have done 135 (or at least tried it). 115 was a PR OHS by 20 lbs and it was pretty darn easy until I got tired and lost focus (hot chick watching might have had some impact as well)
Practiced some handstands and those rollups there was a video of on the homepage a couple days ago.
Note to self. Work on snatch. I had no idea what I was doing and with the bar so low to the ground had a hard time keeping good tight shape for the initial pull.
Executed the WoD as follows: (in lbs, PS/OHS values)
R1-R15: 45, 55, 65, 75, 85, 85, 85/105, 85/95, 85, 85-fail>75/95, 80/100, 85/105, 80/100, 75/95, 75/95, 70/90 (x5 reps each on the last set.)
-Additional sets of bar dips and assisted HSPU.
-Additional med-ball sit-ups.
-Rest intervals varied between sets.
Good workout, I was really tired afterward...
Did 3x3 of 235# cleans during school. After school, did workout as rx'ed:
Set 1 @ 95#
Set 2 @ 115#
Sets 3-15 @ 135#
Don't know if I was supposed to GRADUALLY add weight, but the workout will usually specify something like that, so I just started with a light weight to warm up then piled on the plates :)
Next time I won't try to do near-max attempts at 2 O lifts in 1 day!
lower back is really tender. Was struggling just to do reps with my warm up weight. Will ice tonight and see how it is tomorrow.
Did some weighted pullups instead, which didn't put stress on the LB. Worked up to a PR, 1 rep max of +90 lbs. Good form and dead hang.
Kept the weight light to keep form. Tried 60lbs, but failed to even snatch it. I over-thought it.
Hard on the wrists.
First time doing these. I seemed to lose form on the heavier weights so I dropped back down.
First real go around with OHS and Power Snatch.
Used very little weight and worked on driving from my heels. Squat was to chair only.
Used non-olympic bar. Approx 10 lb bar.
Weight on bar:
warm up movmements bar only x 5
Light weight, parallel squats, concentrated on form and driving from heels.
Im feeling it now three hours later.
OK guys just trying to get an idea of the intensity of this onee..... How long were you all resting between sets? Sorry if this question is not up to par with message board but htis was my first WOD and it was a doosy!
Alex, Steve, Ron & Mike-
Thanks for the kind words. The support is really motivating. Oh, and Steve, don't sweat the Snatch (that came out wrong), the ability to pull a firetruck with your teeth is much more impressive.
Jon: 95# for 15 sets (lost it on set 8, resnatched for final two reps)
Ray: 45# x11, 4 sets w/o weight
Chris: 45# x15 rounds, felt strong after Jon showed me my form mistakes. Vow to do more next time.
First time with cleans.
Rd1 45, rd2 55, rd3 65, rd4 75, rd5 85, rd6 95, rd 7 105, rd8 115 form bad, rd 9 95, rd10 105, rd 11 95, 5d 12 95, rd 13 105, rd14 115, rd15 failed at 125 2x then did 105.
OHS feel much better
I meant first time with snatches
Still establishing PS form. Felt sloppy I worked on form.
Thanks for great wod.
4 plus 10 pull ups
stay light until your form is rock solid then add the weight.
its not 'for time', so you dont need to blast through it. however, it shouldnt take all day. id say do rounds on about the minute.
my OHS sucks!!!
power snatch - 90/90/99/99/104/104/111/111/116(f)/116/116(f)/111/116/111/111
OHS 35# only any more and the technique went down the crapper.
lance=95/115/125/135/145/155/161/166/171/176(had to bail on 3rd squat)/176/95/95/95/95
Yes Dan, but when I can snatch by bodyweight, I plan on pulling trains :)
A good day despite coming off nights, and looking after my boys all day.
Max effort Pull-ups
3 with 45lbs
3 sets of 2 with 50lbs
singles with 55,60,65,70,75lbs
Have done heavier and more volume, but had fun with these
Power snatch with 5 reps of OHS
started at 95lbs, increased in increments of 5lbs for all 15 rds, ending at 165lbs.
6 sets of 3
2x45lbs, 3x65, 4x85, 2x95, 2x105, 2x115
After lifting legs yesterday plus the WOD's 150 squats, then today's squats my legs are D-U-N DONE!
Started with the Burgener warm-up then WOD
100 (dumped OHS, had to re-snatch and finish)
110 (bad form, so dropped down to 75 and laddered back up)
75, 85, 95, 100 (OHS dropped again, resnatch)
105, and 110 (form better than last time)
1000yd swim for lunch
CFWU x3(sets of 20 on the push-ups & sit-ups)
15 95(ugly still, but not as bad as 105)
My shoulder felt good at first, got some ultra sound on it earlier. 105 caused some pain, and my form on it was really ugly. Droped back down to 95. Definatley think my best rds were w/65lbs. This was probably my best O-lift workout yet. I really liked it. Didn't cause as much pain as others and still got a great workout.
Ediddy, that game on Saturday was BULL-S#*T!
I played several sets of tennis before my CF workout, so my numbers were pretty disappointing. I started with 75 and couldn't OHS after snatching with ease. Dropped down to 45, and I finally worked up to 85 for a few sets. My OHS was suffering for certain toward the end. My quads were burning.
Power snatch to OHS. 5 reps 15 sets:
60 7 times
50 4 times
What can I do to increase my flexibility on this? I really struggled to keep my heels on the ground. I dropped back to 50 when I fell backwards. Glad it was light!
Not too bad considering I was wearing jeans and my $10 hiking boots. Tried a narrower grip on the last set - interesting.
The laugh's on me!
My legs are shot, I'm really struggling with my squats yesterday and today. I'm in week 6 of c.f. and wondering if I'm hitting a wall or if my form has gone bad. The muscle above my knees ache, most of the time but warm up during the workout. Is this normal or do I need to cut the weight and work on the form?? Advice???? Thanks.
set 1-3 @ 45 (Just the bar)
set 4-6 @ 55
set 7-15 @ 50
first time doing this workout with a little weight..hard but tried to get the form down first.
set 1-3 @ 45 (Just the bar)
set 4-6 @ 55
set 7-15 @ 50
first time doing this workout with weight.
Group Moffett completed 15 rounds of:
65lb Front squats x 5 reps
65lb overhead squats x 5 reps
Everyone started to wear down after the first 4 rounds, due to continuous squatting.
Failed to jump with the snatch, so learned for next time.
Second WoD today. Did yesterday's this morning.
50#, 60#, 70#, 80#, 80#, 90#, 90#, 95#, 95#, 95#, 95#, 95#, 100#, 100#, 100#
Rested about 1 minute between the first 5 sets, then about 1.5 minutes for the rest.
Wasn't sure i was going to get to 100# or not. Started to get more confident after a couple of rounds with the same weight and form seemed to improve (albeit marginally), so decided to try a bit more. Seems to have worked out.
Not a terribly impressive weight (my OHS PR is only 20# more anyway), but overall happy with the workout.
Evan: 100 pull-ups and 50 push-ups (recovering from a hamstring injury)
Wow. Nice shoulder buzz, thanks coach.
65/ 65/ 85/ 105/ 115/ 115/ 115/ 115/ 115/ 115/ 95/ 95/ 95/ 95/ 95.
Below parallel every time (wobbly on last few). Started from the ground on the last five; had to get the momentum.
Team Ruthless 01
Dino: Started 75lbs-Ended 175lbs
Ashley: Started 65lbs-Ended 105lbs
Fifteen rounds of:
Power snatch followed immediately by five overhead squats.
20Kg x 1/5, 1/5, 1/5, 1/5, 1/5
30Kg x 1/5, 1/5, 1/5
32.5Kg x 1/5, 1/5
35Kg x 1/5, 1/5
37.5Kg x 1/5, 1/5
40Kg x 1/5
Power snatch is still a very new movement for me so I went very light.
1-8 bar, then plus 10 x 3, 15x3, 20x1
i dont remember any game?? only kidding...it was ridiculous. so many twists that just didnt go our way. as much as id like to say we got cheated, giving up a 61 yard pass on 4th and 9 is not how you win a football game. truly disappointing but im excited that ND is finally back.
3 x 45
3 x 65
3 x 85
3 x 111
1 x 111
1 x 121
1 x 111
My left shoulder and arm started going numb pretty early on (WTF?) and gave me trouble later. OH Squats are looking much better bow compared to when I started doing them this summer, but have a long way to go...
45lb warm up
Way to F-ing go Dan Silver! A bodyweight squat-snatch is a MAJOR accomplishment.
BW = 180
I worked in some pull-ups, handstand work and chop busting of my 20 year old (about his mid-term grades) between sets.
Shoulder was bothering me, and I've promised myself to have a little self restraint, and not continue to get reinjured. Snatches were relatively light, anything over 115 hurt.
95, 95, 95, 95, 95, 115, 115, 115, 115, 115, 95, 95, 95, 95, 95.
Set 12 I was able to go well below parallel, but on 13 I started to get just to parallel, so for the last two sets decided to drop the weight so I could focus on getting back as deep as I could.
Only my second time trying snatches, so I kept the weight light to try and get the form right.
45 for 3, 95 for 9, 45 for 3.
When I was getting the form right, the weight was just /flying/ up into position. When I was screwing it up... well, not so much. :)
wow. legs are smoking after this morning and yesterday's workouts. we worked on form today, starting with PVC and working up to naked oly bar. we need a lot of work on flexibility and form, but a good workout anyway. we did the reps as prescribed, then finished with 20 hang snatches working on the jump/stomp/solid landing.
CrossFit Torii Beach
I didn't do this but I did do 9 sets of 3 of a power/muscle snatch with a 100 lb stone.
I broke a bit off when I dropped it on the 9th set so I did a final set just short of failure with about 80 to 90 lbs of stone for a curl to an overhead press combination.
Ended up doing 10 reps on the final set.
I then did some lifts with my 230+lb stone.
Rounded back deadlift, hold to a squat down to lap the stone, stand up and then a partial clean motion to get the stone high up on my chest like I was going to place it on a high platform.
Only did about 5 or 6 of these due to boredom and the strength just didn't seem to be there.
I then did 2 partial lifts of my nearly 300lb stone.
45-65-75-75-85-95-95-95-105(4)-45 then ran out of time
0.5 mi run as w/up followed by stretching
45 / 50 / 55 / 60 / 65 / 70 / 75 / 80/ 85/90 / 95/ 100 pr / 100pr / 110pr / 115pr
21x (bar kicks/hspu/sit ups)
0.5 mile run
Had to quit there at 7 because an old sport injury in my shoulder really began to flare up.
I never got it looked at and it's been a good 5 years, gonna call the doc tomorrow.
Was a good workout though :)
1. 20 kg
2. 30 kg
3. 30 kg + 10 lbs
4. 30 kg + 20 lbs
5. 40 kg
6. 40 kg + 5 lbs
7. 40 kg + 10 lbs
8. 40 kg + 10 lbs
9. 40 kg + 15 lbs
10. 40 kg + 20 lbs
11. 50 kg
12. 50 kg + 5 lbs
13. 50 kg + 10 lbs
14. 50 kg + 15 lbs
15. 50 kg + 15 lbs
finished off with an 800m row and stretching
Got up to 85lb before the wrists shut things down.
Form was pretty solid throughout.
WU consited of db snatches at 55lb (waiting for the bar to free up) and cool down was a triplet of 95lb power snatches.
2-45 lb bar
pressed for time so shortened rest interval, fun workout!
Started at 75# & increased in 5# increments up to 145# (15 sets). Last decent snatch was 135, and I only got 4 OHS at 145.
No access to oly weights. Used 5' PVC filled with sand, instead, to work on from. Hell, I'm very new to snatch and overhead squat, anyway.
-- 3.5 mile run @ 7:30/mile
-- CFWU x 3 (can't really do ring dips, so I do stiff-arm hang)
WOD: 15 rounds of 1 x hang snatch then 5 x full overhead squat (butt to just shy of heels). Worked very hard on form, keeping legs at shoulder width and avoiding turning out my toes. I found that by breaking my hips early and flexing my upper back, I could get my butt low and keep the bar over the back of my head.
Good workout. I'd like to try it with some weight soon.
went up and down between 45 and 85 lbs for rounds 1-14, then on 15 threw up 95 lbs...first time snatching, and OHS was kinda shaky, but an alright workout nonetheless...the 'off' feelings have returned...
So today was cool. 130lbs is alot heavier than I thought. On my 14th set I ate it and had to drop the weights and I don't have the rubber weights and I was doing them an the sidewalk with the cheap kind of floor mats from the hardware store. so it made a big boom. but that snatch felt the best I got ALL the way under that bad boy, but as I was comming up I fell backward and drop the weights forwards. anyway here's the loads. In lbs.
Oh, and by hte way this was my 17yr old little brother and my irst time snatching.
bw 87 kgs
30 40 40 40 45 45 45 45 50 50 55 55 55 55 55 55
dropped it a few times
worked up from empty bar by 2.5 kg
Before this WOD snatch was always done with wooden dowel.
Using sandbag ... had much difficulties to hold the bag at higher weights due to effects of turning/shifting mass. Must get oly lifting stuff some day.
0(dowel),5(dowel with plate),10,15,20,25,30,35,40(fail),35,35,35,35,30,30,30 kg.
5 min continuous jump rope.
CFWU x 3 as rx'd
4 x 45 lbs
2 x 55 lbs
2 x 60 lbs
3 x 70 lbs
1 x 80 lbs
2 x 60 lbs
First time doing OHS w/weight. Got a little squirrly @ 80 lbs. good workout.
20 Min cardio cool-down.
Me and Joe did these last night. All felt good except for last set that was a bit heavy.
1st, 30lb (just bar)
2nd - 11th, 60lb
12th - 70lb
13th - 80lb
14th - 90lb
15th - 100lb
slowly getting back in the game.
back injuries suck.
Being all newbie snatcher I learned how to do it with a wooden dowel. Got advice from couple of my fellow gymmers. Sort of got the idea but being so technical still need a lot of practice. Same goes with the overhead squat tho it´s kinda easier for me. But I´m getting there with the oly lifts, som day.... *sigh* :-)
20kg bb lunges 3x20
cool down (stationary bike)
First time trying either of those exercises…..boy that was interesting!
in kg 20-20-25-25-25-25-25-25-25-25-25-25-30-30-30 (BW 57kg)
Very poor form and balance issue (difficult to stay on heels). 3 failures.
The Double BW 225
5 sets 65#
10 sets 85#
The Roach BW 158
15 sets 65#
45/55/65/75/85/95/105/115/125/135/135/135--failed at 3, 115/115/115.
OH squats were deep, and until third set at 135, not a problem. Snatches, so far as I can feel, are too far away from my body. More Coach B skill transfer exercises for me!
My snatch and overhead squats are still horrible.
Did sets 1-8 with just the bar. That was actually pretty hard. Even though my form was still poor I decided to try a little weight. The following sets happened:
9 - 50lb.
10 - 55lb.
11 - 60lb.
12 - 60lb.
13 - 60lb.
14 - 60lb.
15 - 55lb.
I never did get a good squat. Always on my toes or falling over no matter how hard I tried to push my arms back or widened my grip.
I decided to do some front squats because the snatches and overheads were so bad.
Did 5 sets of 5. Here are the weights:
1 - 65lb.
2 - 95lb.
3 - 115lb.
4 - 135lb.
5 - 145lb.
Woke up this morning with lower back pain. Yippee.
115 dropped OHS # 4
Did my very first kickboxing class instead of WOD.
5 sets @ 45, 9 sets @ 65, 1 @ 95(drove the bar overhead instead of pulling under bar, caught high)
Misread this one yesterday...
Did only 1 OHS per snatch instead of 5, doh!
Catching up, recovering from a cold and just to keep things interesting - foot cramps. Started with 45# and moved up to only 50#. Worked on my form. Just did not have it in me today. Sigh!
had to keep this light, between the old back injury and the new shoulder injury.
started at 45 and added 5 lbs each set.
went from 45 to 95 pounds doing 2 sets per weight. the OHS were what were getting me badly.
Mistakenly started at 15 OHSQ, then had to back off, then quit before 15 sets, all at 95lb. Duh...
Run: YMCA-LinconPark (4 sets of stairs) 46min
60 Slant Board Sit Ups
30 BussiBall Push-Ups
60 Elbows to Knees
1-3 @ 45#
4-6 @ 55#
7-9 @ 65#
10-15 @ 75#
Did this one a day late
85 x 3rnds
95 x 3
105 x 3
115 x 3
125 x 3
Had to step out or back on some of the OHS at the 115 - 125lb range. Just loosing focus, not keeping everything tight. Total workout was about 45 minutes.
did this late so i could use the bumpers at CF Southwest.
abbreviated wod after tonight's kb workout.
9 rounds of 1 power snatch + 5 OHS:
165# (dropped OHS rep 2)
BW = 165#
Tried to work on form, frustrated. Started ok and got worse on the snatch with a couple exceptions. OHS ok, could always be deeper...only parallel.
4 x 120 (trying to get snatch beofre going up)
4 x 130 (snatch and OHS starting to lose form)
135 (not pretty)
Finished with some 65# snatches...almost put the bar thru the ceiling...better form.
95/65/75/85/95/95/95/105/105/105 fail on 4th sq/95/105/105fail on 4th/45/45
Finally did these a week late. Don't know if doing Linda a couple of days before hindered with shoulders still sore. Anyway, continue pathetic at anything like a snatch or OHS (although the OHS's are slowly getting a bit deeper and more upright). Did 3 sets with just the bar (20kg), 4 sets with total 30kg. They were ok. Then tried 40kg - difficult to snatch and missed a few. Eventually did 3 sets. Wasn't going to be able to do more and went down to 35kg for last 5. At least I finished I suppose.
To try to feel better, and seeing BW is down to 90kg, had a go at how many BW bench presses I could manage - got to 28 when discretion and no spotter said stop.
very late but really enjoyed it.
120 failed snatch
120 failed snatch
120 failed snatch
120 Yesssssssss. Another PR. Sweet.