Last night was all about the snatch. Or as Coach Tim posed the question to us ‘Are
you ready to get your snatch on’. Yes,
Angie blushed.
I was pretty excited as it was a pure strength session. We were going to be solely focusing on
snatching for the entire class and since it’s been so long since I’ve attempted
to PR my snatch I was excited to give it a go.
My previous PR was 38kg (might have actually been a power snatch and not
a squat snatch as well) and I was aiming for 40kg. This was what was in my head going in.
After doing a bunch of shoulder mobility with the bands and some
bar warm-up with the PVC pipes we grabbed the empty bars and went through the
three WOD movements.
WOD (for quality – working
towards 1 RM):
7 mins hang squat snatch
20-30-32.5-35
7 mins squat snatch from the knee
35-37.5-38
7 mins squat snatch
38-40.5-43-45.5(PR!)
Had so much fun with this.
I did a few hang snatches at 20kg then jumped up to 30kg probably
getting a bit ahead of myself but still it was good. I did a few reps at the same weight at times
just to get comfortable and get a good clean lift in (some weren’t at all
pretty). One note that Coach Tim made
when I was doing the hang snatches was that instead of starting with the bar in
my hip crease I was dropping it a bit which meant I was losing a lot of
power. As soon as I made the adjustment
it got so much easier.
Transitioning to the snatch from the knee was awkward. It just felt off and not a good place to
be. Jack and I were working beside each
other and both pretty much felt the same about it. As easy as 35kg felt from the hang position
it actually felt harder from the knee.
It was good to work on it though and to finally get 38kg after dumping
it several times (I was catching the bar overhead well but it was in front of
my head and kept pulling more forward/ I fell on my ass to avoid dropping the
bar on my head).
Moving onto the full snatch I knew I had 7 minutes to get a
new PR and there was no doubt in my mind that I was going to get this. Once again my struggle wasn’t with pulling
the weight off the ground or getting underneath it even it was in finding that
correct catch position to ‘stick’ it (Jack’s term and I love it). Once again I dropped a few forwards and one
off the back (which was even closer to landing on my head) but then I got a
couple. Not pretty but still. Once I got 40.5 and it felt easy I quickly took
off the 1.25’s and put back the 2.5’s to try 43kg. I wasn’t sure I’d get it but had 1 minute
left on the clock to try. When I went
for the final lift time was just about up but without much thinking I just went
for it with the sole focus of getting this bar locked out overhead. I did it.
Easy too. I was so pumped. Really.
There was also a little dancing.
I figured that it felt so good that I’d (quickly) throw the
1.25’s back on and try one more. By this
time most people were putting equipment away but Jack was doing one more lift
and Coach Tim was there to cheer us on.
Once again, I think because of the pressure of time, I just went for it –
no thinking just doing and I got it.
Jack said that it looked like my best lift yet. He said that he’s never
before seen me drop under the bar so fast as I did then and honestly, it felt
easy. Easy. As I noted I think when I have time my head just
gets in the way. I think too much about
each stage of the lift that I don’t make it because I lose the speed
aspect. When I’m under the hammer and
need to just get it done it happens. So
new PR, 7.5kg PR. Big jump and I am truly ecstatic and also a
little shocked. That’s 100lbs. 73% of my body weight. Stoked.
The snatch is my favorite of all the lifts so I’m happy to gain this
confidence in it and can’t wait to see where I go from here.
Wednesday, December 5, 2012
Tuesday, December 4, 2012
Affiliate Cup Photos (WOD 4)
Thanks Sandy for all these photos... some awesome expressions were captured.
 |
| I really was about to cry! |
 |
| Airborne Angie! |
12/3 - The day of the PR’s...
Yesterday was a kick ass day at the box. I think there is something to be said about
taking a week off from heavy weights and going easy. It really was a deload week for me at site
last week and it paid off.
My hands were still wrecked (even more so) from Sunday. I tried to out the whole – leave the skin on and let it heal that way and it had the opposite effect that I was going for – they actually got worse and a little goopy so… I was dealing with that. Yes, the attractive life of a crossfitter. Anyway, I wasn’t sure how I’d go if the WOD called for pull-ups or any bar stuff for that matter – I was actually hoping for more body weight and/or cardio based WOD (box jumps maybe?)… well, I got my wish though I had also just done her. ‘Annie’ was on the board – along with some squat cleans.
Strength
1 RM squat clean
20-30-40-50-55-57.5-60(PR)
This was fun. It was only a few weeks ago that I matched my previous squat clean PR when I was doing some clean and jerks and going into this I was looking for 60 all the way. Coach Tim came by a few times, I think he saw me lift 50kg (with poor form) and noted that it still looked easy even though I didn’t explode well enough and thus compensated with wider legs in my squat (which I realized as well when I did it), I also didn’t get my elbows high which definitely helped when I did focus on it at the heavier weights. At one point too I hit myself in the chin with the bar because I was thinking it was heavier than it turned out to be. Love improvement.
I snuck in one last lift just as everyone was clearing away weights – and hit 60kg which I was so stoked about. Coach Match was a few steps away watching me and I could feel his encouragement as I also got Kayla’s verbally telling me I could do it. I love the atmosphere of lifting heavy surrounded by inspiring and encouraging people.
One note that I want to mention here – as Coach Tim also brought it up last night… when someone is going for a heavy lift – don’t distract them by walking right in front of them or what-not, let them focus and then once they’ve done the lift go about your business.
WOD
‘Annie’
50-40-30-20-10
DU’s
Sit-ups
6:23 (PR)
I did ‘Annie’ last Wednesday on site – alone, on a tennis court, without an ab-mat. I took 30 seconds off my time then and wasn’t sure I could do it again so soon but… there was something extremely different about doing the same WOD in a group of people who were also pushing hard. Namely Kayla who I was near. She (once again) pushed me to up my game (indirectly). Just seeing her going for it pushed me even harder to try and keep up. I took 40 seconds off of my time (and she still kicked my butt by 30 seconds that girl)… love working out with you Kayla, always. The encouragement and your strength inspire me always.
I only tripped up once on the double unders (with 3 reps remaining in the round of 30) as I got distracted by something and lost my concentration (I know better). The sit-ups were surprisingly (a little) easier with the ab-mat. I think because it spread out the pain over a larger range of muscles than without it. Paying the price today though, laughing hurts. Sitting hurts. Breathing… well, it only kinda hurts. Ha.
It was an awesome day though – I loved it. Feeling strong and excited to see how much I can up my snatch by tonight (as apparently facebook is telling me that’s what we’re doing).
Shoulder Stuff
Had a good chat with Coach Match as well after class about what to do about my shoulder… seeking a bit of advice in a way but also just talking through it from my perspective. My physio while good at alleviating the issue with my shoulder isn’t someone I trust for advice on how to fix the problem (I miss you Sommer!) so that’s where I was coming from. My problem isn’t so much a lack of strength but is more a result of me lifting heavier and more often and not getting as much rest as I did when I first started out.
There were two things that came out of our discussion... first, I need to listen more closely to my body before I start hurting. There were clear signs this time that I should have pulled back but I wanted to do certain workouts and therefore didn’t hold back… I did an insane number of hspu’s over the course of a few days and also did ‘Grace’ twice in the same period. It was a lot of reps on movements that do strain my shoulders and instead of pulling back I pushed it and then had to modify/ scale WODs for several weeks. Next time (as I’m sure this will happen again as it’s a chronic injury) I need to pull back/scale/modify before I hurt and manage my shoulder from that perspective instead (yes Cam, I can still see you nodding)...
Secondly, I need to mobilize more rather than trying to strengthen opposing muscles. If I can release the tightness in my pecs and chest (and all those other muscles that I can’t name in the front of my body) then as a result my shoulders should then naturally pull back into the position that they should ultimately be in – a neutral/ relaxed state (rather than rolled forward – thanks for pointing that out Vini). It’s going to take a lot of focus and dedication on my part to not just mobilize but to do it often, several times a day and really get into things. I probably will need (a lot) of accountability here (I suck at this part). So that’s the plan. Lots of mobilization (on my chest specifically) and listening to my body and backing off when it needs it – I recognize it but mentally need to be strong enough to listen to it.
My hands were still wrecked (even more so) from Sunday. I tried to out the whole – leave the skin on and let it heal that way and it had the opposite effect that I was going for – they actually got worse and a little goopy so… I was dealing with that. Yes, the attractive life of a crossfitter. Anyway, I wasn’t sure how I’d go if the WOD called for pull-ups or any bar stuff for that matter – I was actually hoping for more body weight and/or cardio based WOD (box jumps maybe?)… well, I got my wish though I had also just done her. ‘Annie’ was on the board – along with some squat cleans.
Strength
1 RM squat clean
20-30-40-50-55-57.5-60(PR)
This was fun. It was only a few weeks ago that I matched my previous squat clean PR when I was doing some clean and jerks and going into this I was looking for 60 all the way. Coach Tim came by a few times, I think he saw me lift 50kg (with poor form) and noted that it still looked easy even though I didn’t explode well enough and thus compensated with wider legs in my squat (which I realized as well when I did it), I also didn’t get my elbows high which definitely helped when I did focus on it at the heavier weights. At one point too I hit myself in the chin with the bar because I was thinking it was heavier than it turned out to be. Love improvement.
I snuck in one last lift just as everyone was clearing away weights – and hit 60kg which I was so stoked about. Coach Match was a few steps away watching me and I could feel his encouragement as I also got Kayla’s verbally telling me I could do it. I love the atmosphere of lifting heavy surrounded by inspiring and encouraging people.
One note that I want to mention here – as Coach Tim also brought it up last night… when someone is going for a heavy lift – don’t distract them by walking right in front of them or what-not, let them focus and then once they’ve done the lift go about your business.
WOD
‘Annie’
50-40-30-20-10
DU’s
Sit-ups
6:23 (PR)
I did ‘Annie’ last Wednesday on site – alone, on a tennis court, without an ab-mat. I took 30 seconds off my time then and wasn’t sure I could do it again so soon but… there was something extremely different about doing the same WOD in a group of people who were also pushing hard. Namely Kayla who I was near. She (once again) pushed me to up my game (indirectly). Just seeing her going for it pushed me even harder to try and keep up. I took 40 seconds off of my time (and she still kicked my butt by 30 seconds that girl)… love working out with you Kayla, always. The encouragement and your strength inspire me always.
I only tripped up once on the double unders (with 3 reps remaining in the round of 30) as I got distracted by something and lost my concentration (I know better). The sit-ups were surprisingly (a little) easier with the ab-mat. I think because it spread out the pain over a larger range of muscles than without it. Paying the price today though, laughing hurts. Sitting hurts. Breathing… well, it only kinda hurts. Ha.
It was an awesome day though – I loved it. Feeling strong and excited to see how much I can up my snatch by tonight (as apparently facebook is telling me that’s what we’re doing).
Shoulder Stuff
Had a good chat with Coach Match as well after class about what to do about my shoulder… seeking a bit of advice in a way but also just talking through it from my perspective. My physio while good at alleviating the issue with my shoulder isn’t someone I trust for advice on how to fix the problem (I miss you Sommer!) so that’s where I was coming from. My problem isn’t so much a lack of strength but is more a result of me lifting heavier and more often and not getting as much rest as I did when I first started out.
There were two things that came out of our discussion... first, I need to listen more closely to my body before I start hurting. There were clear signs this time that I should have pulled back but I wanted to do certain workouts and therefore didn’t hold back… I did an insane number of hspu’s over the course of a few days and also did ‘Grace’ twice in the same period. It was a lot of reps on movements that do strain my shoulders and instead of pulling back I pushed it and then had to modify/ scale WODs for several weeks. Next time (as I’m sure this will happen again as it’s a chronic injury) I need to pull back/scale/modify before I hurt and manage my shoulder from that perspective instead (yes Cam, I can still see you nodding)...
Secondly, I need to mobilize more rather than trying to strengthen opposing muscles. If I can release the tightness in my pecs and chest (and all those other muscles that I can’t name in the front of my body) then as a result my shoulders should then naturally pull back into the position that they should ultimately be in – a neutral/ relaxed state (rather than rolled forward – thanks for pointing that out Vini). It’s going to take a lot of focus and dedication on my part to not just mobilize but to do it often, several times a day and really get into things. I probably will need (a lot) of accountability here (I suck at this part). So that’s the plan. Lots of mobilization (on my chest specifically) and listening to my body and backing off when it needs it – I recognize it but mentally need to be strong enough to listen to it.
Monday, December 3, 2012
12/1 - Sunday Beach WOD
After not one but TWO Cam WODs at site it was time for him
to do a bit more work (and for me to make the WOD)… hah – actually, he goes to Southern – they do PLENTY of work but
still…
I convinced him (it wasn’t hard) to meet in Cott on Sunday morning for a WOD and breakfast and the beach – possibly three of his (and my) favorite things. I’ll forget to comment on the sunburn I’m sporting today though – NOT one of my favorite things. Should have realized that sitting in the sunshine at breakfast was a (really) bad idea.
WOD
10 rounds*
4 HSPU’s
8 pull-ups
4 toes to bar
8 sit-ups
4 pistols
8 lunges
32:48 (ish) Rx!!!
*Note that I made up the WOD but didn’t define number of rounds (I should have) – I was thinking maybe 5 or 6 but Cam thought 10 was a nice solid, round number. Ugh. I tried to convince him otherwise but again, ego… or something like that anyway made me jump right in.
It was awesome. Okay, maybe not the pistols, or the toes to bar or even the last two rounds of pull-ups (hand tears, ouch)… but, but, but… the handstand push-ups? Nailed them. All. I did Rx (kipping) handstand push-ups for the first time ever in a WOD. I think I’ve only done about 3 in total before so it was a huge deal – in the first 4 or 5 rounds I managed them unbroken as I did again in the last two rounds (don’t ask me how). It felt amazing. Guess having a few weeks of shoulder rest/ recovery helps.
The pull-ups I managed to break into 4’s and then some twos and singles as my hands were starting to hurt. It was also the pull-up bar that I fell off of so I was a little bit weary of that as well. Moreso actually when Cam kept suggesting unbroken toes to bar and I could feel them slipping on the last rep or so but managed to stay on. I think however it’s why my hands are torn (and unbelievably sore) today – from holding on so tight. Other than the itch grass, the sit-ups were fine (rest even) though the pistols down right sucked – even with there only being 4. Horrible, awful, no good things. Pretty sure Cam agreed. The lunges were a pretty easy transition back to the board to do HSPU’s on. I loved the HSPU’s, did I mention that?
Afterward we walked down to the Naked Fig and inhaled eggs and bacon with maple syrup smothered pancakes… no guilt here. Love them. Also, massive coffees…
The dip in the ocean was delightful but this sunburn can go now… ugh. Stupid sun.
I convinced him (it wasn’t hard) to meet in Cott on Sunday morning for a WOD and breakfast and the beach – possibly three of his (and my) favorite things. I’ll forget to comment on the sunburn I’m sporting today though – NOT one of my favorite things. Should have realized that sitting in the sunshine at breakfast was a (really) bad idea.
WOD
10 rounds*
4 HSPU’s
8 pull-ups
4 toes to bar
8 sit-ups
4 pistols
8 lunges
32:48 (ish) Rx!!!
*Note that I made up the WOD but didn’t define number of rounds (I should have) – I was thinking maybe 5 or 6 but Cam thought 10 was a nice solid, round number. Ugh. I tried to convince him otherwise but again, ego… or something like that anyway made me jump right in.
It was awesome. Okay, maybe not the pistols, or the toes to bar or even the last two rounds of pull-ups (hand tears, ouch)… but, but, but… the handstand push-ups? Nailed them. All. I did Rx (kipping) handstand push-ups for the first time ever in a WOD. I think I’ve only done about 3 in total before so it was a huge deal – in the first 4 or 5 rounds I managed them unbroken as I did again in the last two rounds (don’t ask me how). It felt amazing. Guess having a few weeks of shoulder rest/ recovery helps.
The pull-ups I managed to break into 4’s and then some twos and singles as my hands were starting to hurt. It was also the pull-up bar that I fell off of so I was a little bit weary of that as well. Moreso actually when Cam kept suggesting unbroken toes to bar and I could feel them slipping on the last rep or so but managed to stay on. I think however it’s why my hands are torn (and unbelievably sore) today – from holding on so tight. Other than the itch grass, the sit-ups were fine (rest even) though the pistols down right sucked – even with there only being 4. Horrible, awful, no good things. Pretty sure Cam agreed. The lunges were a pretty easy transition back to the board to do HSPU’s on. I loved the HSPU’s, did I mention that?
Afterward we walked down to the Naked Fig and inhaled eggs and bacon with maple syrup smothered pancakes… no guilt here. Love them. Also, massive coffees…
The dip in the ocean was delightful but this sunburn can go now… ugh. Stupid sun.
 |
| Post WOD and still smiling... |
 |
| Trying to recreate the HSPU awesomeness... I couldn't do it. |
 |
| Bigger coffee please... |
11/27 – 11/29 - Sunrise Dam WODs
Quick update (with photos) from my trip to site last week…
Click 'Read More' for more photos and words...
Tuesday
Flew to site extremely early Tuesday morning and upon
arrival/searching for the details on their gym/ getting coffee I spotted this:
Click 'Read More' for more photos and words...
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