Posts Tagged ‘Snatch

The theme of the month has been line of business planning for the next financial year. What it means in practical terms is fifteen or so people spending every morning trying to get their heads onto the same page as to what they’re going to do to meet targets for next year. Unlike Lonely Planet, REA is a public company. Money in the bank doesn’t count for much if you aren’t growing, soft market or no. What the hell does this have to do with training? (Especially in an off week, you say?) It means that on top of the head jamming, you come out of those sessions with the obvious implication: focused homework, and the not so obvious one: a whole day’s worth of shit to get done in half a day.

The result is that things get missed, put on the back burner, filed away in the back of the mind, eating up clear headedness and weighing about the shoulders like a psychic bulgarian bag or two. It’s exciting, because it’s setting the agenda, it’s hard, and I have no real aversion to hard. But good stress or not, it’s stressful.

Last night I worked until two thirty in the morning. Around one a.m. the egg-burps appeared. Ruh-roh. The morning brought opened with the shits. The big stress (usually a 24 hour race) -induced not-Giardia.Doc says sympathetic nervous system fatigue induced IBS. Parasympathetic rebound? Who really cares. It fucking sucks, but so long as I know it’s not biological in nature that fucker’s mine. All I need to do is unload the stress some how and there are clear strategies for that.

Fuck. Even just knowing that I feel better (I mean actually, symptom-free, physically better), which lends credence to the idea that the nuclear antibiotic treatments I’d subjected myself to in the past might have been nuclear placebo in effect.

Anyway, back to for-reals training stuff…

The specialist focus on cycling (or more recently: desk jockeying) has come at a cost of total body capability. I’m actually pretty ok with that from a sporting point of view. Where I’m not down is from an injury prevention, life-long durability point of view. I didn’t have busted hip flexor issues when I was on a randomised GPP program.

I’m not running back into the arms of the Kool-Aid factory, just sayin’ it’d be wise to keep it a little more varied. Riding remains big source of joy in my physical domain now that I don’t have an upstairs gym at work.

A few things are going to play into my favour soon, which may make fitting in all in a little easier. Firstly, I’m all booked in to get my eyeballs frickin’ lazer’d. It’s a small thing, but it means I’m ready for action when I roll out of bed. BAM. The second is that I have a full time analyst at work to help make data driven shit that much easier. That’s a week bit of stress unloading. In the same vein but much bigger news, is that I have a new producer starting for Resi, which means I can give up doing two jobs at once, which ought to help a metric fucktonload.

Anyway, tonight’s theme is “Hot damn, you done got weak”:

2 x 25 Single leg bridge e.s.
25 x Lying pelvic tilt

5 TGU each side @ 16kg KB
30 Swings @ 16kg KB
30 Air Squats
5 x Burgener Warm-up @ 20kg bar
5 x Dip and shrug
5 x Dip, elbows high and wide
5 x Hang muscle snatch
5 x Hang power snatch
5 x OHS @ 20kg bar
5 x Snatch @ 20kg bar
2 x 10 Single leg deadlift e.s. @ 24kg KB
2:00 Plank

5-3-1 Deadlift @ 85, 105, 115 kg

30 x Thrusters @ 20kg (sub for 11.5kg wallball)
30 x Squat snatch @ 25kg (rx: 35kg)
= 7:22

Row 450m (in lieu of running 400)
15 Snatchs @ 22.5kg (Rx 34)
9 Pike push-ups (in lieu of HSPU)
x 3 rounds

5:23 + 6:19 + 7:00
=  18:43


Off the back of a very slack period. I’ve become caught up in an after hours project with Yori and Jase, the iOS devs at work. We’re working on a new version of Jase’s AlienBlue Reddit client for the Mac platform, which is both addictive and … sedentary!

If I’m going to train through this project (and I mean train at all, not just with specificity) I’m going to need to really pin my sleep down. It’s been a few weeks since I’ve been in bed before 11.


Row instead of run because others were on the treadmills. Probably should have been more like a 5 or 600 based on time, but 450 is plenty enough to pop the HR through the roof. I recovered my breath to within a reasonable range before each of the snatch sets, which weren’t challenging weight-wise, but I wanted to keep form pretty good and the chrome bars at work make snatch grip very challenging. Pike push-ups were good.

Got up at 5:20 for a ride with Neil that didn’t eventuate. Instead of going back to bed, I stayed up and got some reading (about training) done.

Did a session at lunch time with the goal of basic conditioning:

Row 1,000m

@24kg KB:
10 Swings
5 1-Arm Swings e.s.
3 x 5 KB C&J e.s.

3 KB TGU e.s.

5 KB Snatches e.s.

@20kg barbell:
5 Snatch grip deadlifts
5 Power snatches
5 Pressing snatch balances
5 Snatches

@2 x 12.5kg DBs:
Bear crawl three laps of the gym
10 Squat-clean renegade man-makers

Three rounds:
5 Power burpees
5 Swings @24kg KB
10 breaths


Dynamic stretching
Air squats

5 Press
5 Good morning
5 Overhead squat
x 5 (all at 30kg)


5-3-1 Deadlift @ 100, 110, 120kg :)

3 Hang power clean
3 Split jerk
3 Full squat snatch
x 3 (all @25kg, focus on speed and technique – “Jump!”)

5:00 KB long cycle C&J @28kg, alt. hands every 3 reps


Heavy deadlifts felt A-OK. Decided to do some oly work as a sub for the usual jumping, squatting and stepping and realised how deficient I’ve become through lack of practice / inclusion. It’s hard to believe that I was comfortable enough to snatch 50 kg in Pete’s apartment lounge two and a half years ago, but it was fun to return to technique work.

KB stuff at the end just for a little extra conditioning. Hard, but the limiting factor was slippery hands on the KB.


  • 3 eggs in butter, carrot
  • Strong cappuccino
  • Wheat-free muesli w milk, fruit and yoghurt
  • Strong latté
  • Strong cappuccino
  • 1 piece liquorice all-sorts
  • 1 sausage roll, 1 small piece of quiche, 1 small slice of pizza
  • 1/2 a chicken kiev, veggies in butter and garlic
  • Tea
  • 6-7 pieces chocolate covered liquorice

8:30 AM


CFE: Long intervals: 2 x 12 min, 2 min recovery

  1. 6.23 km / 31.2 km/h
  2. 5.78 km / 28.9 hm/h

GPS data

5:00 PM


Snatch drills, OHS
3 @ 42.5 kg
2+1 @ 47.5 kg
3 @ 47.5 kg
5 @ 42.5 kg


3 Snatches @ 30 kg (Rx: 42.5, and previously 32.5 kg)
15 Overhead squats
400m Run
x 5 rounds

= 17:30.7

  1. 3:21.0
  2. 3:35.3
  3. 3:28.7
  4. 3:33.0
  5. 3:31.2


Long intervals along the river before work were great. A little gravel, a little path-side singletrack and a little water make for a much nicer session than anything done on the trainer.

The afternoon’s workout was cause for butterflies with the legs already slightly toasted. I decided to be smart and scale down to 30 kg – five rounds of three and fifteen overhead sounded rough. It was, but it was also completely unbroken. 35 is definitely doable, and I might’ve gone for that weight had I known it was the weight I’d used for previous Nancies. 42.5 would have made for a long and sketchy workout, but … it’s not outside the realm of possibility. On the other hand, 17:30 is pretty much bang on my 35 kg Nancy PR, even with the snatches. That’s good. >:)


  • 3 eggs, 2 carrots, macadamia nuts
  • Tea
  • Vietnamese coffee (inc. sweetened condensed milk)
  • Big chicken, veggie & tofu laksa
  • Ricottta hotcakes with mapel syrrup and poached fruit (oops)
  • Macadamia nuts, apple
  • Organic chicken pie w veggies
  • Apple pie w cream
  • Tea
  • Macadamia nuts

Food wasn’t quite to plan – Christen offered to make us all Viet coffee the oldschool Viet way and I didn’t want to be a dick and say no. At lunch I saw ricotta hotcakes and figured they’d be ricotta hotcakes (savory) with poached fruit, but they turned out to be regular hotcakes with mapel syrrup and sugar syrrup-poached fruit. Oh well… Very yummy anyway.

I seriously had very little left in the tank on the ride home, and walked in the door to the smell of Hook & Spoon pie. Backed up with Hook & Spoon apple pie (just a little). Can’t say no to that, gotta keep up family relations and all ;)

W (skills + drills)

First workout back. Thrusters and DUs would have been a coughing, wheezing mess. Pete suggested working on oly skills and it was a great idea. Lots of fun and always more effort than you think it’ll be.

Row 1,000m

Burgner warmups
Jump and land
Overhead squat
Pressing snatch balance
Heaving snatch balance
Snatch balance
Hang muscle snatch
Hang power snatch
Power snatch
Snatch balance

Misc skipping drills

All in all a nice easy return, and it makes me remember the importance of working on these skills.


  • Oats w/WPI, walnuts, apple [4/3/8]
  • Coffee
  • Vegetable salad w olive oil + tinned herring [4/3/6]
  • Walnuts + almonds [0/0/4]
  • Apple (PWO) [0/2/0]
  • The last piece of Fee’s hedgehog [0/3/0]?
  • Lamb korma w rice and a few veggies [5/4/2]
  • 1 tsp peanut butter


Snatch 7 x 1

Exercise Sets/Reps/Dist Weight/Time
Snatch 1
1 reps
.. kg


Feeling really good, new PBs all round and without getting sketchy – I didn’t want to miss a big snatch in Pete’s tiny apartment and break something. Probably could have made it up to 50 kg but Pete called and we chatted for a good couple of hours. (It’s now 1:20ish am).

Not the best food today, but not horrendous. Following the CF main WOD has been really interesting. It’s much more varied than ‘intuitive selection’, less intense in some ways and more in others. Interesting to compare against others’ times too. I’ve got a loooong way to go. :)


  • Muesli w/grapes, protein & nuts
  • Peach
  • Ham, kiwi, chicken, some salad (beans, lettuce, tomato) + nuts
  • Coffee
  • Coffee
  • Spaghetti bolognaise
  • Tea, hedgehog


Pete came up with this one in the gym at work before going home:
5 Rounds of: 12 reasonably heavy thrusters, row 500m.

Five rounds:

Exercise Sets/Reps/Dist Weight/Time
Thrusters 12 reps 35 kg
Row 500m




Exercise Sets/Reps/Dist Weight/Time
Press 5 x 5 35 kg
Snatch + 5 overhead squats progression: 20, 22.5, 25, 27,5, 30 kg


If you attack it really hard it’s quite hard on the legs (and lungs!). Good fun though. Watching James Fitzgerald kill it at Helen was pretty decent inspiration.


  • Muesli w/berries + protein
  • Coffee
  • Muesli w/poached fruit + yoghurt
  • Hot chocolate
  • Pesto eggs + ham
  • 2 nectarines, 1 apple, nuts
  • Iced chocolate
  • ‘Crying Tiger’ salad: minced chicken, chilli, mint, lettuce, onion, peanuts, cucumber
  • Strawberries, blueberries, grapes + cottage cheese & nuts


Power clean: 3-3-3-3-3 was the prescribed workout, but I got a little carried away with the extras.

Exercise Sets/Reps/Dist Weight/Time
1H KB Swings 10 reps es 16 kg
Chin-ups (strict) 5 reps 0 kg
Pull-ups (kipping) 6-5-4-3 reps 0 kg
Extended Burgner warm-up w/dowel 0 kg
Snatch 5 reps 20 kg
Power Clean 3-3-3-3-3-3 reps 50,
60 (missed #3),
57.5 kg
Deadlift 3×5 reps 57.5 kg
Ring pull-ups 5 reps 0 kg
Ring Support 3 reps 10 sec
Ring Dips (negatives) 5 reps 0 kg
Push-ups 2×15 + 7 reps 0 kg


September 2020

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

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


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