Friday, 05.04.12

Conditioning: Regional Workout 12.5
- Snatch Ladder with 20 Double Unders (sub Tuck Jumps if no Double Unders)
Weights increased by 10 pounds beginning with 35, 45, 55, 65, etc.
I started out with the 35# bar and worked up to 95#. I failed at 100#, but continued after the workout to try and get 100#.  This was the weight that I was so frustrated about being unable to get during one of the Games Open WODs.  After continuing to try, I was actually able to work up to 107#.  PR!!

Saturday, 03.03.12

Conditioning: CrossFit Games Open 12.2

Proceed through the sequence below completing as many reps as possible in 10:00 of:
- 30 Snatch (M 75 / F 45 lbs)
- 30 Snatch (M 135 / F 75 lbs)
- 30 Snatch (M 165 / F 100 lbs)
- Max Rep Snatch (M 210 / F 120 lbs)
SCORE:60


I had a lot of nervous anticipation for this WOD.  The snatch is not a lift I am in proficient in at all, so I was unsure what the outcome would be.  I was hoping for 60 but not expecting it.  


I went to weightlifting class on Thursday evening and Craig worked on snatch technique with us.  I practiced the muscle snatch which is not something I had used before, but seemed to be much more efficient.  


I used the muscle snatch for the first set of 30 and felt pretty good.  I think I was able to do all 30 unbroken.  To have to bump it up to 75 pounds felt like a significant jump.  I power snatched the 30 reps at 75# and still had about 2 minutes left.  My previous snatch PR was 85# so to attempt 100# was not something I was prepared for.  I had several attempts but all were failures so my final score was 60.


Even though I didn't expect to get more than 60, I was frustrated that I had the opportunity to, and wasn't able to make it happen.  I think I have the strength but my technique needs a lot of work.  Had I had the technique down, I probably would have been able to hit the 100#.  Frustrating! 

Tuesday, 02.28.12

Strength: Snatch 75%x2, 80%x2, 85%x2

I wasn't sure what my 1RM was so I worked up to 85#x2, 75# x2 and 65x2

I put 75# on for the metcon which was probably a bit too heavy...

Metcon:
For time, reps of 2-4-6-8-10-12 of:
-Power Snatch (65-75% of best lift of the day)
-Box Jump (20")

My time: 12:37 @ 75#

10.21.11

Running WOD

6:00 of 100m sprints every 30 seconds (12 sprints)

3:00 Rest

4:00 of 100m sprints every 30 seconds (8 sprints)

2:00 Rest

3:00 of 100m sprints every 30 seconds (6 sprints)

I haven't been running for a while so I felt slow and didn't get much of a break in between sprints!  

3 hours later:

SWOD: Snatch practice

Metcon: 2 power snatch + 4 burpees on the minute for 12:00 @ 65#