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Posts Tagged ‘DBSnatch

If you fail to meet the time limit established for any particular stage you are eliminated from the workout. Cool down and leave.

Stage 1: Row 1000m (time limit is half of 2000m PR plus 10%)
Stage 2: Renegade man-maker 30 reps (same limit as Stage 1 +/- 5%)
Stage 3: Plank for 2 minutes, strict posture
Stage 4: 100x Ball Slam @ 6kg ball (time limit is Stage 2 time)
Stage 5: 2x Thruster @ 10kg DBs every 30 sec for 5 min, hold DBs in Rack to rest
Stage 6: DB Rack for 10 minutes (same DBs as Stage 5)
Stage 7: DB Snatch until the player quits. Gentlemen’s Rules: switch arms, stop, rest, etc. Stage ends when player sets the DB down.

Row: ~4:00
Snatch: 555

Notes

Ok, I said I’d add some thoughts to this so here goes… None of these stages are awfully hard individually. In fact, none of them are awfully hard in a physical sense when put together in a normal situation. But take away the clock and enforce abstinence from rest and it gets very … uncomfortable. Our ball is bouncier and lighter than the GJ slam balls, and to be fair, that stage would have been a wrecker at Jeff’s where real slam balls are to be had. But even still, the killer is the 5 minutes of racked weight.

It’s not hard in the ‘effort’ sense. It Just. Plain. Hurts.

Now, I ‘failed’ that stage by dropping the bells to a hang and immediately shrugging them back up into a rack four or five times. That alone was enough to make it bearable. I also dropped a knee during the plank, not for more than a second, but enough to count. Here’s the rub: Enforcing perfection by making each stage “permission” for the next is what makes this a killer. Because of those transitions I can’t rightfully say I’ve done this one, but I’ll be looking to come back to it very soon.

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Upper body, dynamic: Press

Workout

8 x 3 Push-press @ 35 kg (45-50% 1RM)
2 min rest between sets

5 Diamond push-ups
5 DB Snatches e.s. @ 20 kg
5 SDHP @ 30 kg
20 Double-unders
AMRAP in 15 min
= 4 1/2

Food

  • 4 eggs in butter w olive oil
  • Cappuccino (double)
  • Pumpkin & nutmeg soup with extra chicken, olive oil
  • Coconut cream
  • Small tin of tuna
  • 8 dark chocolate covered espresso beans
  • Cappuccino (double)
  • Huge piece of fish (floured and crumbed, but I didn’t cook it so whatever) with veggies, lemon and butter
  • Tea

12:30 PM

Workout

3 x 5 sec Tuck planche holds
10 normal push-ups
5 sternum push-ups
3 diamond push-ups

3-2-1 Dumbell press e.s. @ 20kg

20 Push-ups

3 x 8 DB Snatch e.s. @ 17.5kg
3-2-1 Bent press e.s. @ 17.5kg

3 x 3 Handstand push-ups (partial ROM)
3 x 3 Bench dips
2 x 3 Clapping push-ups
3 Chest-slappin’ push-ups

3 x 5 Pseudo planche (ie feet on floor) push-ups
2 x 5 Seated cable pull-downs @ full stack

3 x 5 Bench leg raises
2 x 3 Bench leg raise @ 2kg
2 x 20 sec Bench leg hold (lay flat with legs extended off the bench)

3-2-1 Pistols e.s. @ no weight
10 Deck squats

Spotted handstand walking (play)

Notes

A big bunch of semi-random gymnastic-biased fun with Pete in the work gym at lunchtime.

Food

A week and a half into a low carb paleo experiment and it’s far and away the easiest thing I’ve ever done. It is stupidly, stupidly good. I might be addicted to coconut milk though…

  • 3 baked eggs w fetta & chorizzo
  • 2 x coffee
  • Big chicken, avocado, pesto, veggie salad
  • Coconut milk
  • Almonds
  • Apple
  • Coffee
  • 1/4 and a bit of a family meat pie (incl. pastry)
  • Coconut milk, nectarine, strawberry, cottage cheese, handful of shaved ham
  • Tea

W

Front Squats: 3×5
5 @ 60kg
5 @ 65kg
5 @ 70kg

Back Squats: 1×15-20
16 @ 60kg

 

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The Magic 50
5 Swings (each arm)
5 Snatches (each arm)
10 burpees
60 seconds rest
5 rounds

Snatches and swings @ 20kg DB

Time:

0:13:14 (previously 11:58 w/17.5kg)

 

So…
Front squats are hard! I used to take pride in these (vertical spine!) but I’ve fallen waaay out of practice. Good to try them on again. 5 at 70kg was tough. The 16 back squats at 60kg was also tough, but a different kind of tough. I like these and think there might be some real carry-over to steel climbing on the bike. It’s a very similar feeling to grinding up a long climb.

20kg for the Magic 50 was pretty damn good actually. I’m not sure whether I included the rest in the total time the first time I did – it doesn’t seem like I should be faster with 20kg than 17.5, but I didn’t pause throughout the whole workout this time, and my notes for last time talk about slowing down at the end, which usually means breaking things up. I’m either 1:16 slower or 2:44 faster. I think it’s the latter. I hope it is, anyway. I’m certainly in better shape now.

As a side note, I’ve signed up to race with Baum at the Mont 24 Hour race as part of their 4 or 6 man team. The race is the week after the end of CFSB. I’m sticking with the strength focus and will suck up the suffering on the bike. Here’s to finishing what you start.

Food [P/C/F]

  • Steel cut oats w/WPI, peach, macadamias [5/7/8] (peach was a bit big)
  • Nectarine (PWO) [0/1/0]
  • Coffee
  • Kanga meat loaf, apple, macadamias [4.5/2/5]
  • Steak sandwich, chips [uh oh]
  • Two beers
  • Fruit binge! [0/lots/0]
  • Lamb chops, veggies, macadamias [4/2/4]
  • Cottage cheese, nectarine, macadamias [2/2/2]

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The Magic 50
5 Swings (each arm)
5 Snatches (each arm)
10 burpees
60 seconds rest
5 rounds

Exercise Sets/Reps/Dist Weight/Time
Row 500m 1:38

Swing 5 reps es 17.5 kg
Snatch 5 reps es 17.5 kg
Burpees 10 reps
Rest 60 sec
 
Swing 5 reps es 17.5 kg
Snatch 5 reps es 17.5 kg
Burpees 10 reps
Rest 60 sec
 
Swing 5 reps es 17.5 kg
Snatch 5 reps es 17.5 kg
Burpees 10 reps
Rest 60 sec
 
Swing 5 reps es 17.5 kg
Snatch 5 reps es 17.5 kg
Burpees 10 reps
Rest 60 sec
 
Swing 5 reps es 17.5 kg
Snatch 5 reps es 17.5 kg
Burpees 10 reps
Time:

0:11:58

 

So…
Definitely gets the blood moving but I got slow on the burpees in the end. The snatches are explosive enough to get the HR up and that carries over. Afterwards I felt alright. I think to get the best out of this (or anything really) you probably have to really attack it like the man himself does.

Food

  • Oats w strawberries, apple, protein, walnuts [4/2xFat]
  • Coffee
  • Sml piece caramel slice
  • 1/4 egg and bacon pie, sardines, nuts, apple, pear [4]
  • Pear, nuts, sardines [2]
  • 3/4 chocolate milk shake, small slice of cake :X
  • Three chicken drum sticks, veggies, nuts [~4]
  • Oats w strawberries, cashews, protein

Bike: STXC Race : Dirt Riders #5

Basically…
Five laps of a short and twisty course for B-Grade. More people seemed to know me than me them (I think it’s the bike) but I made some new friends. 32° felt more like 36 without any acclimatisation. Welcome to summer. Did I really wish for this all winter long? Of course!

With so much singletrack I knew I’d have to be hard off the line so I channelled Jim and hit it hard off the line. First into the skinny, I led for most of the first lap before a couple of guys, one on a 29er slipped past me.

Lap two and three were suckish. I lost sight of the rabbits and everything hurt. Halfway through the third Fee called out that I was coming second and a couple of k’s later I found Mr 2-9 fixing a flat. Lap four was smooth and passed in the blink of an eye. Feeling strong and happy I figured I’d drop the hammer for the final lap, but rode outside myself and had a messy, painful circuit and was glad to see it end.

I did catch a few glimpses of Mr 1st, but never made up the time enough to put in a real chase. The winner of A lapped me shortly before I finished, racking up 6 laps in just under the time it took me to turn out 5.

Exercise Sets/Reps/Dist Weight/Time
Ride like the wind 5 laps (distance unknown)
Time:

1:15:something

 
 

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Basically…
Given that I can’t make Jeff’s tonight, why not try out CFV’s Blitzkreig, modded to suit what we have lying aroudn here.

Exercise Sets/Reps/Dist Weight/Time
Exercise 0 reps 0 kg
DB Snatches 25 reps es 20 kg
Sqats (Rx Box Jumps) 50 reps 0 kg
Pull-ups 50 reps 0 kg
Burpees 25 reps 0 kg
Push-ups (Rx Ring Dips) 25 reps 0 kg
Double-Unders 50 reps 0 kg
Farmer’s Walk 400 m 40 kg
Time:

0:35:30

 

So…
Subbed DBs for the snatches which difficult (plates interfering with a nice, close-to-the-body path).

Subbed squats for the box jumps for I have no box/bench.

Tore a callous off my soggy right hand at pull-up 42.

Subbed pushups for the dips because ‘you’re not coming into the kitchen like that’ (fair enough), and the kitchen bench is my only dip station.

The farmer’s walk at 40kg (1.8 x BW) was an absolute killer. Double unders just a light salting of the wounds.

Food

  • Muesli w/berries
  • Banana
  • Sausage on rye bread
  • Coke
  • Grapes, nuts, cottage cheese
  • BBQ with Mick and Jo

Bike / commute MTB

Basically…
MTB strength intervals on the way to work between intersections.

Time:

0:46:00

 

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Basically…
Working on pull up capacity along with the deadlifts.

Exercise Sets/Reps/Dist Weight/Time
Warm-up
Skip 5 min
Burpees 20 reps 0 kg
Thrusters 20 reps 20 kg
Burgner warm-up w/OHS 8 reps 20 kg
Workout
Pull up 1-1-1-1-1-1-1-1-3 0 kg
Deadlift 3
3
1
1
1
1

1 reps
60
80
90
95
100
100
102.5 kg
DB Snatch 2 x 5 reps es 22.5 kg

So…
102.5 felt fine, but 105 just wouldn’t even come off the ground.

 

Food

  • Muesli w/yoghurt
  • Kiwi fruit
  • Coffee
  • 2 apples
  • Banana
  • Chicken + mushroom pasta
  • Mandarin
  • Peppermint tea
  • Lasagne
  • Poached egg on rye bread
  • 2 Green teas

October 2019
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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