Friday, November 5, 2010

10-11-05: Snatches

CrossFit WoD for Thursday November 4th, 2010
Snatch one rep every minute on the minute for 15 minutes.

James Hobart 195-230lbs, Chuck Carswell 185-215lbs, Austin Malleolo135-220lbs, Heather Bergeron 95-140lbs.

James Hobart, Chuck Carswell and Heather Bergeron on today's WOD - video [wmv] [mov]
Austin Malleolo on today's WOD - video [wmv] [mov]
Olivia Cheriton on today's WOD while pregnant - video [wmv] [mov]

Awesome snatch technique, including the squat position that totally evaded me today. (
So, the point of this exercise is to try to find your one rep max.  There is little to no "cardio" involved here, though it turns out (at least for me) that several max efforts in, I started sweating like a pig, and those minutes seemed to be just FLYING by.

I haven't yet put in a ton of work on my snatches, having so far just done light loads in more met-con oriented workouts, so I was actually excited going into this one.  I ran through the Burgener warm-up twice, did active stretching, the Burgener again, and put 105# total on the bar. First snatch was a power snatch, and pretty damn easy, I might add.  Power means there was no need to squat to get under the bar. I went up in 10# increments, nailing 115#, 125#, and 135# in short order. My first attempt at 145# I called a fail, because I ended up with the weight on bent arms, and totally pressed it out to extension, which is definitely an Olympic fail, even if the weight did get overhead.  I tried 145# again and nailed it.

However, at this point, I started to notice my lack of snatch experience creeping in.  So, I had hit a weight I couldn't just heave overhead, and yet I had almost no squat in my catch position. I was still trying to power snatch it.  Having hit my second attempt at 145#, I went up to 150#, and this time tried to think about getting under the bar... and failed, with a press-out completion.  In the rest interval, I ran through an empty handed Burgener warm-up, and realized I had almost ZERO shoulder flexibility left from working out the last two days, and without the ability to get my arms safely back enough to bring the bar in line over the middle of my feet in a squat, there was no way to add the squat in! So the bar had to keep going high... and now I was getting tired. :D

Being a bit more aware of my limitations, I tried 150# again, knowing it had to be a power snatch, and got it up all the way. I went to 155#, and the same pattern repeated....sort of.  I had a total fail on my first attempt, with the bar barely getting past my nose before I lost it. The joy of dropping a fairly heavy bar with IRON (or whatever metal) from face-height onto a floor with a little rubber and some crappy ash concrete below that... I thought I had just made some more ankle-breaking holes in the floor.  Apparently not, but it had to have done SOME damage.  Oy.

Second attempt at 155# was a success (mostly... I think there was some press-out at the top, but I was so happy to have gotten it overhead, I decided to count it.  Probably would NOT have flown at the USAW (dead video feed? bummer...) competition, but whatever. I upped the weight to 160#, and failed out three times with VERY pronounced press-outs, dropped to 155# for my final rep, and failed with a press-out completion.  Just for shits, I went back to the original 105# and nearly threw the bar into the air.  It seemed a lot heavier when I started than at the end, which is probably a very awesome thing.  So, now I know my comfort zone on the snatch is around 145#, and my PR was 155# (or 150#, in strictest terms).

What irritates me is that it only just occurred to me, some 8 hours later, that I could have tried catching the bar in the split position, which isn't nearly as difficult to attain, and which I found some success with during an earlier workout...last week, I think.  Lameness to let an option like that escape. Especially since one of my all-time CrossFit heroes, Josh Everett, is one of the kings of the split snatch, and is usually the first person I think of when I picture Oly lifting...and it never even crossed my mind.  TGIF, mang.

I followed up the workout with some jump-rope, mostly single bounce, alternating leg variations, but then finishing up with 25 double-unders, which included a chain of about 15-16 unbroken. I was pretty psyched up about that. Not. Too. Shabby!

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