Thursday 6/19 WOD

[rord]

Post your comments, questions, and time.

Hoo-Yah!!

[gmt-nyc]

Did heavy DLs late yesterday afternoon, 5x5 @ 355#. Didn't expect to see DLs today, sure am glad they were light.

As RX'd, though form was poor on Snatches at 115# and felt downright ugly at 135#. Total time (DLs + Snatches):
14:33 (includes time changing weights)

Blew through the DLs, and light Snatches. I'm still not getting into a deep squat on the snatch. I'm not totally comfortable with the snatch landing. Something I need to keep working on, especially since my OHS is now solid, and my DL is strong. Need to put the components together. Decided to do some practice reps at lighter weight after to work on the Snatch landing.

[rstorck27]

DL: 3 sets of 10 @ 95, 135 & 185

Snatch: Ugly @ 115. Practiced @ 95.

Need to find bumper weights for these... Not going 100%. Would like to have the option to dump it as opposed to tearing my shoulders out of my sockets...

Few super-sets of push ups & dips after

3 mile run

[deadly nedly]

Looked at the WODs today and saw... SPEED! Today I deviated quit a bit from the RX, but still tried to get a similar response from my body.

Here are my modifications: I ignored the overall time aspect, and focused on explosive reps. I did the deads as snatch-grip speed pulls (pulled floor to waist level, explosively, in rapid succession), and replaced the snatches with snatch-grip high-pulls (pulled floor to shoulder level) and OHS due to no chalk, platform, shoes or bumpers. Recovered compeletely between sets , because even if it feels light, you can always lift it faster.

Then for a little lung burn METCON, since I feel lazy if I finish a workout without shaking these days (thanks rob), I knocked out a 30 rep set of 30# renegade man makers. Untimed, but balls to the wall. Yee haw.

Waiting for sunset for the 4x400 because it's hot as hades in TX and I think my shoes might melt to the track.

[da_runner]

:D OK OK I guess this Olympic lifting stuff is my weakness.

I gotsa lot of problems with shoulder flexibility and some weakness in the hamstrings etc.

I could lift the weights but when I study the crossfit snatch demo gotta be careful there. ;) I don't do it right. I don't get the weight far enough back. hmmmm....

i guess more study to powerfully and quickly lift to the overhead and up.

I'm not sure what areas to work to get those. Any ideas?

Work out as Rx'd up to 95 lbs. and then stayed there.

The quarters were 5:21.

:)

[gmt-nyc]

DN, I like your style on the Snatches. Gonna do that next time they come 'round.
Afternoon SEAL Fit 4x400m "Griff"-style...

4:31.88
1:01.26, 1:06.78, 2:30.64 (backwards 400m)
1:17.78, 1:06.06, 2:19.75 (backwards 400m)
No PRs today, and I took between 5-7 mins between sprints except for the backwards legs, which I did immediately after the preceding 400m sprint. After my second 400m sprint, I got the idea to run a 400m backwards because both knees felt inflated even though they weren't, and I read about backwards running after seeing "Griff" on the CF site a few days ago. I've been meaning to do "Griff" (RIP brave warrior) so I thought this was a good time to do a hybrid "Griff" and work in some backwards running. Those backwards runs are sobering, and one woman stretching laughed at me as I trotted by backwards. But the point is the knees feel fine now, even my glutes loosened up significantly after running backwards. It's a lot tougher than it looks. My third sprint was an abortion as I tried to outsmart my legs by running at 80% until the final 100m, then throttling it up. Well, that was a poor strategy as you can see by my time.

Props (another '90s slang for you DA ;)) to anyone who gets under 4:00!

[scskowron]

15:06
Deadlifts: 100#, 133#
Snatches: 45#, 67#, 89#, 100#, 111#

Finished deadlifts in 6:13.

Ran 10K in 46:23 before this. Not that good, but descended 2nd 5K.
After front squats 5x5 (111#, 122#, 133#, 155#, 166#)

Summer strength update: Added 42# to my deadlift, 19# to my squat, 12# to my shoulder press, and about 20# to my bench press since the beginning of May. Still want to add 27# to DL, 26# to my BS, and 7# to my OHP by August 30. Don't really care about BP.

[bchamber]

23:42 as Rx'd plus a little extra. Trying to get my time down on these lifts. Seeing great improvement since I started. Enjoyed the workout today. Threw some knee to elbows and body weight dead hang pull ups in between sets. Keep 'em coming.

[wcor]

15:36
DL as Rx'd
Snatch up to 135#, horrible form though at 135#.

Then jogged over to the track and ran 4:58 for the 400m runs. I also threw in 10 Ring Pull Ups and 20 Reg Push Ups in between runs.

I wonder if anyone has broke the 4min mark ?, kudos to those who do.

[pipelinesurfer]

as rx'd with deep squat DLs of 105 and 145. also snatched to 135(1) and finished other 2 at 115.

no time though

[jdoleac]

I did a Fran today. My low back was kind of beat up from yesterday's WOD on top of some extra stuff I did, so a Fran seemed like a good sub.

9:07 on the Fran at 95lbs. for the thrusters.

Swam for 30 mins.

[jmidd]

My first experience with the snatch...in the weight room anyway.

DL as required. Snatch up to 115. Did 2 sets of that for the 3 reps each. Thought about trying 135, but figured I didn't want to kill myself, which would have been the likely result.

Ran the 400s on the treadmill. Maxed it out at 12mph each for a time of 5:00. Sat my butt at a Single A baseball game all night - good game though. Now it's 11:15, have to wake up in 5 hours. Time to hit the hay...

Friday is an off day this week. I like F***in Friday WOD - it's always a killer. I'll pull it out on Sat AM with Da_Runner.

[aeonolan]

Snatching is fun, once you learn how to do it right.

Finished, did not time.

[parishke]

Did 3x10 of 95lb and 135lb deadlifts Time=5:00 minutes

Then did the snatch ladder up to 115lbs and 3 cleans with 135lbs. I could not get the snatches with 135lbs. Untimed, but probably around 3-5 minutes.

Then did the 4x400m runs.

Times: 1:12, 1:14, 1:16, 1:20 = 5:02

I took about a 2:00 rest in between each run. Alot tougher than I thought it was going to be, especially the last one. I guess I haven't sprinted in a while.

[bch0021]

I timed this one, but didn't really pay any mind to it as I was focusing more on explosiveness and form (for the snatches anyway). I blew through the deadlifts. Worked all the way up the ladder with the last 135# rep being a little wobbly. I really enjoy the snatch :D

Time - 21:58 (changing around weights tends to add some unecessary time)

Good workout all around. I can't wait to tackle todays! Always love the 50-35-20 WOD's. Killer, especially with the pullups....

[srrchp]

first timer at the snatch and i'm speculating that i did not squat low enough cause i was able to work my way up to 135lbs with little difficulty. and in my experiences i have found that if the workout is easy i'm probably not doing it correctly so i might need some more assistance from youtube on those bad boys.

as for the deadlifts i'm thanking God it wasn't another 50-35-21 sort of thing cause my lower back hated me for the next 3 days seeing how it had been a while since i'd done dls last. lets just say i held off on taking a dump for as long as possible cause i didn't want to have to squat down on the toilet. anyway, i didn't time the workout cause i was already pressed for time and frankly i forgot.

[tyjanium]

Did this workout as prescribed...

Deadlifts:

3x10 @ 95 lbs.
3x10 @ 135 lbs.

Snatches:
3x45 lbs.
3x65 lbs.
3x115 lbs. (busted my *** bigtime on this...funny as hell, good thing I was alone in the weight room)
3x65 lbs.

[deadly nedly]

Runner - the oly lifts are extremely technical, and unfortunately the only solid advice I can give on learning them is to find a coach :( In the meantime, you can divide the lift into pieces like I did for this WOD, but it's really best if you can do the complete movement. It's hard to replicate the 3rd pull with heavy weight.

Segway - there's alot of crossover between high bar on gymnastics and the upper body part of oly lifting.. food for thought ;)