Sep 26, 2012

092712 - Thursday


Skill: Parallette hand stands.

Work 'em for 10 minutes.

Then:

Snatch
1-1-1-1-1

10 comments:

scottnkelly9901 said...

IMCF Hohenfels:

"Skill/Warm-up"
Bench Press
10x10 @ 115 (~1 min rest b/w sets)

Then:
95/105/115/115/135(f)/115

Today was not my day for setting PRs. Had no power in the third pull.

Ed said...

Enjoyed the handstand practice, I was able to hold about 15 seconds or so off the wall at a time ... then again it could be because I had the wall there to catch me.

I did weighted pullups instead of snatch based on my wrist. Did 5 sets of 3 with the 50 lb dumbbell.

Ed said...

Separate note: those interested in the CrossFit Level 1 trainer course scholarships, the link will remain at the top of the page. There's an excel document to download and then submit. Please post if you're having issues.

Thanks,
Ed

Noah said...

Was a little pressed for time today so the handstands will come later tonight at home. Snatch worked 95-100-105-110-110. My landings and catch need some work.

Ross said...

IMCF SD Detachment

Snatches - seems like I have been working them everyday and it is all I do lately. I have been improving greatly on catch and landings. Most of my work has been at 95#.
This morning I worked:
95-115-135-155-165(f)-165-165-175(f)-175(f).
Everything over 135 was a power snatch not a full squat, but the movement of the bar was fluid and smooth to catch in full extension (minus 175).

Frustrated with not getting 175, I dropped back down and started working split snatches at 95 and 135. They felt really good, better flow with the hips and pull, better landings. If you have not been on the journal in the last week or so check out article and video from Coach B, on snatching with limited flexibility.

http://library.crossfit.com/premium/video/CFJ_CFTour_LimitedSnatch_Flexibility.wmv?e=1348758177&h=8747d06162568611148162dbf529ef1a

Somethings for me to work on personally.

Robert Parmenter said...

We actually got a 'prep' day where we do not have to come in, so I did the workout in the garage gym.
135x3 Warm up. 155-175-185-195 (poor form)-205(f)-205(f)
little pissed that I could not get 205 up, I did 215 at the Olympic lift seminar a few weekends ago.
I felt the weight get away from my body, and I tried to muscle (mongo style) it up when it got heavier, which does not work on heavier weights. I will have to work on my form and timing.
So I did a 5K row in 19:33, 158/500m split at 21 SPM as punishment for failing.
Thanks for the advice on the Hip extensions, I think that I have been doing hip&back extensions this whole time for my warm up, when I thought I was just doing back extensions.
I will ask you smart guys about fixing my form Friday morning at the team WOD.

Jared said...

Really struggle with the snatch. I can either get full hip extension or move violently under the bar. But not both. Today was many iterations between 95 and 100.

Andy M. said...

Had fun with the handstands. Worked freestanding HS for a while to focus on balance/body control, then moved over the wall so I could cheat and work the strength aspect.

Snatch 135/155/155/165(F)/135. Like Ed, I continue to struggle with my wrist. May have to look into some active rest to let it heal.

Justin Mcgovern said...

Worked on regular handstand push-ups. It was good as I hadn't worked on them in while.

Did 5/5/3/3/2/1/1 on snatch with 30 doubleunders between each set.

Ted Hanger said...

Didn't have much time today, so I didn't do too much with the handstands. Snatch went pretty good today. 95, 115, 135, 155, 165 (f), 165. Barely missed the first attempt at 165. Had a guy film the attempt, so I saw a minor tweak I needed to do, then hit the second attempt. 165 is a new PR for me and I feel like a had a little more in me, but quit while I was ahead!