2010-03-22 oly # ?

Finally! A day at the gym that did not feel like a total waste of time.

1000m Row 4:26

Wall squats - much improved! I can now squat holding a dowel over my head standing 6-8 inches away from the wall. a big improvement.

I can stay far more upright squatting holding a dowel behind my head with my elbows (hands behind my head) too. that position used to make me look straight down at the floor.

3 x 5 Hang snatches
25-35-40x2-35 (I tried a couple reps of the last set at 40, but could not snatch it without pressing out the last 6 inches or so, so I went back down.)

Daniel held a dowel out and set it to the level i was catching the bar at (because i was tending to catch it crooked) - acting as my 'spirit level as it were. That really helped me get a better sense of where straight was.

3 x 5 OHS
20-25-25

2-16-2010

Got there too late for much warmup - did some jump rope - more or less counted the row as the warmup.

For Time:
Row 1000m (sub 800 meter run)
250 Double-Unders
30 Power Cleans @ 155#/105#

Results: Row 4:40, Cleans 9:00, Jumprope - DNF

My knees have really been achy and unhappy for the past week or two, so I Rowed 1000m (4:40 -steady 2:20/500 pace), I knew jump rope was going to be rough on my knees so I went straight to the cleans from the rower.

I did 30 60# cleans in just under 9:00 min or so - but that included time to increase weight from 50 to 60, try to find clips, change into weight lifiting shoes, etc. not my most intense workout, but the last time I tried it, 65# was my 1RM for cleans and 60# was my 3rm - so 30 60# cleans is kinda exciting. My form was better than it used to be - all power cleans not muscle cleans, but still only so-so - i think i did a lot of left-legged cleaning.

Repetitive hard landings from double-under attempts were definitely not ok with my knees, so I tried doing single unders but my knees still forced me to stop around 160 or so.

2-14-2010 - Isabel

Warmup - row 1000m, drill pracitice, 10 pushups, 10 burpees, a couple pullup attempts on a strangely slippery bar - pullups have gone missing again :-(

WOD:

"Isabel"

Snatch 135/95 lbs

30 reps for time

Technically, this is 30 reps ground to overhead without touching the shoulders. You must have the bar at full lockout at the end of each rep and have all of your joints fully extended. Set up the bar and blaze through for time using form that is safe.

CrossFit Competitors:

Gita's Isabel:

Full Squat Snatch 135/95 lbs. This is the original "old-school" Isabel but it has devolved or evolved, depending upon your perspective, to the above over time.

30 reps for time

Via Gita: "Make each rep technically and mechanically efficient/safe". Do not sacrifice form for speed.

30 30# power snatches in 3:06 (clearly not heavy enough)

I wanted to try to do this the Gita version - but the 15# bar was in use, and my knees have been unhappy, so deep squats didn't seem to be the greatest idea. So I took the empty 30# bar. I didn't have a prayer of squat snatching it, but I had it in my head that a 30# snatch was close to my 1RM (which is one reason I did not add any weight - the other is that we were low on plates) - looking at my records page, it turns out not to be the case, so much - 45# is my 1 rm, and 30# is my 5rm for OHS. I think I did a reasonably good job of keeping it close to my body on the way up and dropping under it at the top.