Wednesday, September 30, 2009

Snatch Un-Balance

Yesterday's WOD was a bit hard. It was a relatively new movement for me and I was terrible at it. Here goes:

Tuesday, 29 September

WOD:

Max Effort Snatch Balance

3x3x3x1x1x1

"Diane"

For Time: 21-15-9 of

Deadlift 225 lbs
Handstand Push-Ups

The Snatch Balances were rough. It was tough for me to get the movement down with just the 45lb bar. We did gradually add weight, managing to get up to 75lbs, but I think I only stuck handful of the movements. I did drop the bar a lot and I fell once or twice. And we banged up the clips pretty good. Overall it was slightly frustrating but really satisfying to land one.

Diane, however, was rough. First of all, the Deadlifts at that weight were laughable. I scaled mine way down to 120lbs because my back was killing me. It has felt better over the last few days (I wrenched it last week doing deadlifts) but any heavier than this and I felt it going again. I did modified Handstand Push-Ups. I finished in 12:44, but I don't really count it for much since I had to modify everything. Oh well, maybe next time I can do it better.

Tuesday, September 29, 2009

Traveling KB Swings are EVIL

Yesterday's WOD was a good one, even though it included Traveling KB Swings, which I hate. In fact, as I may have mentioned before, I hate them more than any other exercise we do in CrossFit. Even more than Handstand Push-Ups or Ring Dips. Yep. Even more than Burpees. So what movements do I like? There are plenty, to include (but not limited to): Overhead Squats, Front Squats, Back Squats, Hang Cleans, Push Press, Net Climb, Thrusters, and even Pull-Ups, now that I can actually kind of sort of do them. Regular KB Swings are fine, it's the Traveling ones I hate. Anyway, let's move on.

Monday, 28 September

WOD: As Many Rounds as Possible in 20 Minutes of:

5 Thrusters 95/65
7 Hang Power Cleans 95/65
10 SDLHP 95/65
Traveling KB Swings

So for this I used 75lbs just to see what I could do. I ended up using a 55lb KB for the SDLHP and a 30lb KB for the Traveling KB Swings. The heavier weight on the Thrusters and Hang Power Cleans slowed me down a bit, but that was alright. I managed to get through 3 full rounds and part of a 4th. I can definitely do 4 next time. Then, just for fun and because we actually had time at the end of class, we ran a mile. It didn't hurt or anything.