Tuesday, November 8, 2011

Snatch Practice

November 8, 2011

24 DAYS OF THANKS
#8 - I am thankful for my coaches. That they have all the faith in me and stand behind me and push me every step of the way. That I was lucky enough to find a great gym with successful and inspiring people to lead me to be the athlete that I want to become. They give 100% of themselves for each of their members and it shows. Thank you!!

What a day. It was long and it was sore! Still feeling that Saturday morning run that Hubs and I did! Its been a while since I had run that much! Piled on top of that was yesterdays deadlifts!! I was exhausted when I got up this morning. I felt like I fell asleep ok, but I woke up at 4:00am sweating (it was warm last night) and couldnt fall back asleep. I tossed and turned until the alarm went off, than I wanted to stay in bed. Isnt that the way it always goes!

Rest assured, I did not stay in bed. Thats the one thing about crossfitting that I love... its an addiction. I need it. I know I need it and I know that when that alarm goes off that I am up and out the door. I know how disappointed in myself I would be if I ever missed an AM workout for a reason that wasnt legit. Laziness is not an option. So, up and at em... Crossfit Wachusett awaits!!


Get it... up and at em... hehehe

So when I got to the gym I started my warmup. KP and T showed up and  before we knew it we were all ready for the WOD. Today was a mind over matter WOD. Lots of body weight and cardio were in store for me. I wasnt daunted. Now that I have done the Filthy Fifty seeing 15 burpees doesnt frighten me!

K got the timer started and we were off. I chose to do my walking lunges in place with the 25 lb plate overhead. I prefer that from walking around the room for some reason. Sometimes is nice to move, but today, I just wanted to be stationary. The first round of burpees I was moving great. We were all on the same pace and moved at the same time to the pullups. These of course are the hardest thing for me to get through on this WOD. I am down to the large green band still, and the other day I did 5 pullups (two rounds) without touching the ground in between. Today it was tough to get 5... let alone 10. The first few seem so easy, than its hard to get my chin up over the bar. Damn I just want to be able to do them...

The other 3 rounds were successful as well. I kept moving through all of it. All of the lunges and all of the burpees were unbroken. The pullups went well for the first few than I struggled from about 5 to 10. It felt good to be breathing pretty steady and I dont feel like my lunges or my burpees were that slow. I finished all 4 rounds at 12:05.

After we were all done, we moved on to the Snatch Practice... yeah, I have the mind of a 12 year old when I say that! Anyway. I used the 15lb training bar for the high muscle snatches. I am trying to get the speed that is necessary for the snatch so this lighter bar helps me get the form. I moved from that to the 45lbs bar with no weight on it for the hanging muscle snatches. These came a little easier and I could really feel the ones that I did correctly vs the ones I wasnt getting the high pull on. K emphasized the hip movement on the move and the last set was the best I did. Lastly the sets of real snatches.

I really like how M and K have incorporated these teaching skills into the workouts. Its nice to break down the movements and really feel how each step is suppose to feel. I think the next time we have snatches in the WOD I will be better at them. Without the timer and the added weight there is no pressure in this case to work on getting them better.

Something you see often on CF websites...


WARMUP:
25 Double Unders
2 Rounds
- 10 GHD Situps
- 10 Shoulder Dislocates
- 10 Grasshoppers
25 Double Unders
2 X Burgerner Warmup

WOD: "Bobber"
4 Rounds for Time
- 20 Stepping Lunges (25lbs OH Plate)
- 15 Burpees
- 10 Pullups
(My Time 12:05)

SKILL/STRENGTH
Snatch Practice
- High Muscle Snatch 5-5-5
- Hanging Muscle Snatch 5-5-5
- Snatch 5-5-5

FOOD:
6:30am: Post Workout Shake
7:00am: Dried Bananas and Dried Mango
8:00am: Black Coffee
9:30am: Egg Muffins
1:00pm: Leftover Chicken with Bacon and Balsamic Butternut Squash
4:00pm: Dried Bananas, Apricots and Peaches
7:00pm: Pot Roast

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