Friday, December 10, 2010

10-12-09: Power Snatches, Wall-balls, K2Es

CrossFit WoD for Monday December 6, 2010

21-18-15-12-9 rep rounds of:
Crystal McReynolds 14:01 (75lbs, 14lb ball), Austin Malleolo 14:05, Carey Kepler 14:08 (75lbs, 14lb ball), JC Nessa 15:24, Kevin Montoya15:34, Mat Frankel 16:24, Lance Cantu 17:11, Heather Bergeron18:55 (85lbs, 16lb ball), Stacey Kroon 19:23 (85lbs, 16lb ball),Kristan Clever 19:47 (85lbs, 16lb ball), Laurie Galassi 19:48 (78lbs, 14lb ball), Mel Ockerby 19:49 (85lbs, 14lb ball).

WOD Demo at CrossFit Santa Cruz - video [wmv] [mov]
Austin Malleolo on today's WOD - video [wmv] [mov]
CrossFit New England on today's WOD - video [wmv] [mov]

Natalie Burgener Woolfolk preps for a snatch attempt. And since her dad is Coach B, she'll probably hit it, too. (
Wall-balls. Depth of squat is important, hence the med ball as a guide. The target is another 3-4' above his hands, so that ball better be booking.  Best way to do that? Drive with the hips, baby. (
Variations on the theme. Left is as prescribed, center is harder, right is easier. The amount of muscles this hits is hard to overstate.  Probably your toes don't get a good workout... probably. (

This was my last workout prior to (hopefully) getting my CrossFit Level 1 certification this weekend, and being all allowed to train others and stuff.  As such, I wanted it to be an ass-kicking that I would totally own. Instead, I got totally pwned by it.  Ah well, it happens.

First mistake: No scaling on the weight on the power snatch.  Now, I can power snatch 115# pretty easily, even with my probably craptastic form. However, that doesn't take into account the necessity of doing so 75 times during the course of the workout. Crap, it barely took into account doing it 21 times in a row to start this thing out!  Basically, this should have been 95# or even 85# for me to stand a chance... Did the first set, broken into about 4 sets. I think there were 10 unbroken, but I could have just been delirious and dreaming. After that, headed over to the wallball station.

UNBROKEN. I love wallballs. Probably means my med-ball is too light (the heaviest one lost its cover or something, so you can't tell how heavy it is), or I'm not throwing them high enough.  That said, its pretty heavy, and I throw it between 10-12' feet up on the wall. So, maybe the weight is low, but the height is enough, and I LOVE WALL-BALLS.  Especially now that I got rid of the chairs I was using to gauge the low end of the squat, and just started squatting as low as I can go.  Definitely lower than with the chair.

Knee-to-elbows.  In the picture caption, I mentioned that every muscle in the body gets worked, right?  Well, it turns out that 21 power snatches and 21 wall-balls have pretty much already annihilated lots of muscles, so the fact that this targets those and more makes them an evil addition to this triplet from hell. I think I got 12 unbroken, and from then on, I think 5 was my max at a time.  Given where I do them (frame of a 7' tall Smith machine) theres not really room to fully extend at the bottom. I did what I could for most of the first round, but found myself touching down with my feet after awhile, but I made damn sure I wasn't jumping up into the top position the whole way through, so while not ideal, it wasn't as bad as it could have been.

Round two was just a grueling slog through a ton of short mini-sets on each exercise... except for wall-ball! Stormed through 18 of those like I was just starting out.  My lungs nearly exploded when I was done, but hey, whatever.

Third round was even uglier. I mean ugly.  Basically, it nearly didn't happen, but I decided I had to at least begin to finish what I had started. Snatches were by now just ugly variations on a theme, though dropping 10# helped substantially, the wall-balls were awesome, and I could barely grip the bar to do the K2Es. By the time I finished the 3rd round, I was already at the 30 minute mark. I had to cut it there, since I workout at work, and taking another 30 minutes to finish the last two rounds probably wouldn't go over well with the people in charge. ;)

So, 30 minutes in, I gave myself a DNF. Final workout before certification. The ego has officially taken a beating.  Which is probably good, since I can't imagine walking into a CrossFit certification thinking I'm a big bad-ass would work out so well. Now I can just be polite, and learn a crap-ton of information! Woo

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