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Posts Tagged ‘SnatchBalance

W (skills + drills)

Basically…
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
Snatch balance

 
Misc skipping drills

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

Food

  • 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

W
M
G

Workout
1 Power snatch
2 Overhead squats
2 Snatch balance
1 Hang power snatch
x5 @ 25kg
x5 @ 30kg

Then…
Row 300m
15 Push-ups
x 4

Time:

8:47.8

Row times:

0:58.4 / 1:04.7 / 1:03.4 / 1:00.4

Rest 5 min, then…
Row 2,000m

Time:

7:49.7

 

So…
Snatch complex was good fun. Really good to work on the snatch balance again. Solid until the last set.

Row/Pushup intervals were hard and fast. Last two sets of push-ups fractioned, but otherwise pretty good. Focussed on keeping intensity up and ‘getting comfortable with uncomfortable’. Remember that lactate is a friend.

Rowing a 2k after intervals is hard. Hard to keep focus, hard to keep technique, hard to keep the pace steady. The metres just seem to tick off so slowly. No PRs here today but good for the mind alone.

Food

  • Kanga bangers, almonds, peach, grapes [4]
  • Coffee
  • Chicken, avocado & salad wrap, almonds [4]
  • Coffee
  • Two eggs (boiled), almonds, peach [2]
  • Two rissoles, mini quiche, big salad [~4]
  • Cottage cheese, almonds, grapes [2]

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September 2020
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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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