Tuesday, March 6, 2012

12-03-03: CrossFit Open WoD 12.2: Too Many Snatches

CrossFit Open WoD 12.2: Too Many Snatches
Camille Leblanc-Bazinet snatches with a full depth squat (ie, awesome) (or overhead squats... stupid still frame... and stupid me for not bothering to do any research into that question.) CrossFit Games

Dave Lipson and Josh Everett go head to head, 30 snatches for time at 135#.  in a little workout called 'Isabel.' See below for how such workouts are viewed OUTSIDE the CrossFit community. And from within it. Still, very impressive feats!

That's more weight than I can deadlift. Seriously.

Note the speed on the bar in the second frame, and the depth of the squat in the third. Both things I need to work on.

As many reps as possible in 10 minutes, following the sequence:
  • 75# Snatch, 30 reps
  • 135# Snatch, 30 reps
  • 165# Snatch, 30 reps
  • 210# Snatch, as many reps as possible
OK. If there's one thing Olympic lifters have good cause to grouse about with CrossFit, its the use of those Olympic lifts in workouts that guarantee that form breakdown will be real, and the cost could be severe. Its nice to see HQ putting absolutely NO stock in those reservations, and actually creating a workout that highlights that issue. Sweet.

Going into this workout, my plan was to hit between 30 and 60 reps, with the stretch goal of getting into the 60s. Why those ranges? Well, my one rep max on a strict snatch (with a full depth squat at the catch overhead) is only 125#, so right off the bat, those 135# reps were going to be near my capacity (I can power and muscle snatch way more than I can squat snatch right now, something I hope to reverse as my skill and experience with the full lift increase). So, I knew that 30 reps of a weight that I consider to be "really heavy" were not going to go quickly or easily. I did want an attempt or two at the next weight up (165#), but also knew that making those attempts while completely gassed from the previous 60 reps was going to be iffy.  Turns out I didn't even need to worry.

The first set at 75# was nice and easy, and pretty quick. Though I think I could have kept all thirty reps unbroken, I opted to stop for a breath after 20. I didn't want to charge so hard through the "easy" reps that I gassed myself out too early. After banging out another quick 10 reps, it was time to change weights, pulling off the 25# plates and putting on 45# in their place. Suddenly, it was a whole new workout. I was no longer able to just fling the weight up and stand up under it as it kept going up. Now the bar was stopping a lot lower, and though I was still not doing ANY sort of job squatting under it (aka "using "proper" technique"), I had to work a LOT harder to get control of the bar.
ECC CrossFit Open WOD 12.2_Athletes from Larry Jones on Vimeo.

I'm the guy in the bandanna who starts out to the far right. As should be abundantly clear, my technique by that point in the day was utter garbage. I can only imagine the number of burpees Coach Burgener would assign if he was there for that pile of crap. That said, I was way outside of my comfort zone, gassed, and just willing the bar overhead by that point. All told, I did as well as I thought I would, I hit my goal, and that's all I can ask for. If I were more comfortable working while exhausted (a key ability in the CrossFit Games), I could have nailed a few more reps, but as it was, I was taking the time I needed to feel that I would be safe under the bar, and more, that the people around me would be safe. Having watching one nearly disastrous bar dump from almost-overhead in an earlier heat, I was keenly aware of my shortcomings in the snatch, and didn't really feel like having those issues injure me or anyone else. By the final minute, I was done. I made three failed attempts, with the first two stopping more or less at the top of the deadlift position, arms extended, legs extended... no way to raise the weight at all. I was just too tired to transition from the yellow light, slow, deadlifty part of the movement into the green light, GO!, explosion part that drives the weight overhead. After taking about 10-15 seconds to really recover, I tried to get to 50 reps, and got the bar to about face height, but again, just couldn't manage to get *under* it. Time expired, and I was at 49 reps, exactly where I planned to be. Not too shabby!

Total Reps49

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