Posts Tagged ‘snatch’

Fully back at it today. Breakfast was a banana and a 3 egg omelet with green & orange peppers and left over pork roast. I cooked the eggs in some of the fat from the pork roast.  Lunch was a steak with some carrots, zucchini and yellow squash sauteed in olive oil.

It was really good doing a lunch time WOD again, despite the fact the every muscle in my body is sore. It’s like a wrestled a bear or something yesterday. I started off with something I had never done before, a bent-over T-Bar row. If you’re not sure what that is, check out this video. Let me know when you’re done.

All good? Okay, carrying on. So I did a 5×6 of that starting at 60 pounds and moving up by 10 pounds each round, ending at 110. The I worked on my hang power cleans. I did 5,5,3,3,1,1, at 45, 65, 85, 100, 105, 115 and 120. I then finished with a mini-wod of 3 rounds of 10 reps each of the following moves – Farmers carry box step ups (10 pound plate in each hand), abmat sit-ups, air squats and push ups. Next time I am going to try the 25 pound plates and see how they feel on the step-ups.

After work it was time for the on-ramp class. I demo’d wall balls at 14 pounds. They felt good. Maybe next time I will use the 16 pound just to get myself more used to the heavier weight. I also demo’d box jumps and apparently I don’t bend my knees very much before I jump. One of the new guys found that impressive. That made me feel good, even though I didn’t know I did that. Final demo was kettlebell sumo deadlift high pulls. I started off demo’ing at 35 pounds and then I tried a few reps and 55 and a few at 70 just to see if I could do them properly. I’m sure glad it worked out. Wouldn’t have looked very good to fail while showing people how it’s done.

Next it was time to meet Jill to go shopping for a bridesmaid dress. I am soooo not a bridezilla and my only requirement was that it be red. We found a really cute dress and she looks smashing in it, if I do say so myself. One day that girl will realize how pretty she is. ❤ ya Jill.

Back at home Ed had cooked some ground beef in my paleo taco seasoning. I made myself a taco salad. It wasn’t 100% paleo with the cheese and refried beans, but I did skip the taco shells and tostada shells. Side note, my spellchecker wants to correct tostada to photostat. Weird. I just thought you should know that.

I have decided that tomorrow I am going to redo WOD 12.2 from last year’s open. It’s a snatch ladder with a ten minute time cap. 30 reps at 45 pounds, 30 at 75, 30 at 100 and 30 at 120. You get as far as you can in the 10 minutes. One bar, you are responsible for changing the weights. Last year I got 61 reps. I got 100 pound snatch up once and then couldn’t do it again for months. I got trapped in my head. I have since 1 rep maxed at 105. I would love to get 90 reps tomorrow but I will be happy with anything over 62. Wish me luck.

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As sore as I thought I was yesterday, I know tomorrow is not going to be fun. Oh my aching muscles. The foam roller is my best friend right now. We will spend a lot of time bonding tomorrow.

For breakfast I had a small glass of orange juice, 2 eggs scrambled and a banana. Oh, and coffee. Lots of coffee. Today was one of those days where I just wanted more coffee. For lunch I sauteed up about a half a cup of green peppers and had that with a chicken breast diced and seasoned with ground pepper, garlic and lemon juice. It was good but the recipe needs tweaking.

At the gym tonight we did 5 minutes of snatch balance work for the warm up. I used the 35 pound bar. The we worked on overhead squats. It was technically a 3×3. I warmed up with 3 reps with just the bar and then did 75, 85, 95 and 105 pounds. Thanks Holly for pushing me to one more round at the 105. It felt good.

After all that warming up it was time for the actual WOD. It was a 21-15-9 of squat snatch (65 pounds) and chest to bar pull-ups. Now, I am still working on the chest to bar pull-ups so mine were more like regular kipping pull-ups. I’m getting there but I definitely need to work on my grip strength. I am thinking I am going to do some farmer’s carries with the kettlebells this Saturday in addition to pull-up work. I finished the WOD in 17:19. The pull-ups really slowed me down. The squat snatches could have been a bit faster but I felt like I kept a pretty consistent pace and so I am happy with that.

I was smart and planned dinner ahead so Ed & I came home to apple cinnamon boneless pork ribs in the crock pot. They were delicious. I can’t believe I will actually eat cooked apples now. I used to hate cooked apples. It was a texture thing and so I never would eat apple pie. Now that I don’t mind the texture I am skipping the gluten, so I guess I will not be divulging in that any time soon. Oh well, you can’t miss what you have never had.

After dinner Ed & I REALLY wanted some chocolate or something sweet. Anything sweet. However, we resisted. There is no dark chocolate in the house and we refused to go out and get anything because it would be too tempting to get something we really don’t need. I totally ignored the thin mints in the freezer. If you know me well you know how hard that is. Well, how hard it used to be.

I have goals that I want to achieve and they are more important than a snack. I am just glad I am lucky enough to have a wonderful man who fully supports me in this. Not only does he support me, he is along for the ride. What more could a girl want?

Sorry about the delay in posting. I let myself get behind on here but have been keeping up with my workouts.

To save this from being a lengthy recap post I am going to sum things up.

I stuck to my gluten free diet for almost this entire period. The only exception to that was when Ed & I went out for dinner after shopping on Wednesday. I wasn’t thinking and ordered mashed potatoes with gravy… It was only after I finished my meal that it hit me that flour is used to thicken gravy. Seriously, I don’t know what I was thinking. Good news, it wasn’t a lot and I didn’t notice any ill effects. I mainly had bacon & eggs for breakfast and a variation of protein/fruits/veggies through out the day.

For my lifting, Wednesday was a rest day. Thursday I did Back squats and hit a 10 pound PR. I did 45×2, 85×2, 125×2, 150×2, 170×1, 190×1 then I rested for 5 minutes and did 215×1, 220×1 and 225×1.

Friday I hit a 5 pound PR on my front squats. I did 45×2, 75×2, 105×2, 125×2, 145×1, 165×1 and after a 5 minutes rest period I did 180×1 and 185×1.

Saturday was OnRamp day again. During that I demo’d sumo-deadlift high pulls with 65 pounds and wall balls. I did 16 pounds for the wall balls. They felt pretty good. I think I am going to try and force myself to do 16 pounds on any WOD that isn’t Karen. After that I stuck around for about an hour and worked on various things. First I worked on double unders. I was able to string together 30. That felt great. Then I did some pistols. They still need a lot of work and are going to be a focus for me in this next month. After that I worked on my squat snatches. I did 45×2, 65×2, 85×2 and 95×2. I tried 105 but couldn’t get it. My upper body has taken a lot of abuse this past week so I didn’t push it. After 3 failed attempts I moved on. I did 25 GHD sit-ups and worked on my strict hang pull ups. I still need a band but am able to get 2 with the smallest band before moving it to 2 bands.

Sunday was a “rest” day of sorts. Ed & I worked together on cleaning/reorganzing the garage. We spent 4 hours out there moving shelves, cleaning, sorting moving stuff out and moving it back in.

Sunday night I made something I had never thought I would try make. Paleo ketchup. I used this recipe minus the fennel bulb. My local grocery store doesn’t carry it this time of year. I haven’t had a chance to try it on anything but did taste it last night. It’s doesn’t have your typical ketchup flavor but is very similar. I will be making open face burgers tonight to see how they pair together. 🙂

Breakfast was 3 eggs scrambled, cooked in butter. And coffee. Always coffee. Then I had some celery with almond butter. For lunch I cooked up some beef cut in to cubes with gluten free szechuan sauce, a splash Bragg’s liquid aminos, carrots and green peppers. It was spicy and tasty.

After work I went out and did my lifting for the day. Still sticking with the lighter weights this week. I did a 5×5 of overhead squats at 65 pounds followed by a 5×5 of squat snatches also at 65 pounds. In the squat snatches my focus was trying to drop under the bar. I want to get the 115 pound snatch and I know it will happen sooner if I can drop under it properly.

Dinner was steak and cauliflower/carrot mash. Ed cooked the steak. I cooked the mash. This time I put in some rosemary. I thought of that near the end and so it got blended a little longer in the Ninja food processor. It ended up a little closer to baby food consistency which I liked better and Ed liked less. So, in the future, I will take part of it out for him before I blend mine to oblivion.

Oh, I also had some dark chocolate. The girl scout cookies that Ed order a little while ago already showed up. I hid them from myself. I am going to save those for my cheat days. I will take my cheat days very seriously. There is already one planned for next Wednesday. It’s a birthday dinner and the birthday girl (Ed’s daughter) wants Thai. It’s been too long since I have had Thai and I am so looking forward to it.

Side note, I am starting to get in to this whole couponing thing. I am still very new to it and learning the rules and how to get the best deals without scamming anyone. I refuse to use a coupon on an item other than intended just because the register can’t tell the difference. However, I did end the day buying three bottles of hairspray that were on clearance and after redeeming my coupons/in-store funny money I only spent $0.58 out of pocket. I’m not going to complain about that one bit.

Last night I made a breakfast bake which was very similar to a hashbrown casserole I used to make, minus the cheese and hashbrowns. So, I had two pieces of that along with a banana and a yogurt for breakfast. Of course there was coffee. There must always be coffee.

Lunch was a jalapeno & cheddar burger patty (from Local Pig) along with the last remaining bit of of cauliflower & carrot mash with a little bit of butter.

I was going to do some deadlifts on my lunch today but ran out of time and also decided that the workout at the box tonight would be more than enough. Yeah, I think the coaches are crazy. lol

First we did 5 rounds for time of 10 Power Snatches 65 lbs 40 double unders. My double unders were sucking tonight. I have major  whip marks on my arm. I finished at 11:47. After that I did 20 GHD sit-ups.

The second workout of the night was the crazy one. It was scheduled for 40 minutes, every 10 minutes was a different focus.

With a running clock, 40 Minutes-4 Rounds:

*10 Minutes to Run 400m, then establish 1RM Snatch

*10 Minutes to complete 100 Double Unders, then establish a 3RM Thruster

*10 Minutes to complete 500M Row, 30 Pull-Ups & 30 Ring Dips

*10 Minutes to complete as many as possible of Rope Climbs and Muscle Ups

First off, I hate running. I don’t know what my time coming in the door was. It was cold outside & I forgot my hoodie. My coat wasn’t designed for running in. When I came in I got on the snatch work. I did 85 pounds, 105 and then PR’d at 110. That made my night. Seriously, you have no idea. Plus I am really close to getting the 115, I just need to drop under it faster.

More double unders in the second minute. They still sucked and took forever. For the thrusters I also maxed out at 110. I might have been able to do more but time was running out and I wanted to save my arms a little for round three.

Round three, I did the dips with a small band and got them out of the way first. I did the 500m row next and completed it in 2:12. Not my best, but also very worn out at this time. I got 20 of my 30 pull ups done before the end of that round.

The last ten minutes were my least productive. The rope climb is totally evading me. I didn’t get very far at all. I need to work on the foot wrapping technique. I spent most of the time working on my muscle up progressions with ring pull ups and working on chest to bar pull ups. I will get there.

Dinner tonight was pork roast on top of a bed of greens with red peppers and carrots. I used the au ju from the roast instead of salad dressing. It was a brilliant idea. Ed thought so too. I also had one piece of dark chocolate as a treat and to appease my sweet tooth. I’m still avoiding the m&m’s and the cookies.

Today was supposed to be overhead squat day, but that didn’t happen. I bumped it to tomorrow morning so I can earn my Thanksgiving.

Breakfast today was a couple of scrambled eggs and bacon. Lunch was left over schezwan chicken and a small glass of milk. Yes, I know that dairy isn’t the best idea when you are congested. I didn’t care. It was needed t counter the hotness of the chicken. I love that sauce but it burns. Ed is better with the hot stuff than I am.

At work I have the best boss ever. I work from home and don’t usually get anything when the in office people have special celebrations and such. So, he let me & the other two home workers out 2 hours early today.

After work was the onramp. We taught snatches. It’s not the easiest move to learn or to teach. I got in a handful of demo reps at 65 pounds.

After class Ed & I had date night. We went to Anthony’s. If you like Italian and are in the KC area you MUST check them out. Best meat sauce ever. I’m just saying. If you don’t like Italian food, well, I just feel sorry for you because you have no idea what you are missing out on. I had the pollo con provolone with a pasta side.

Back at home I made some Bacon Sweet Potato biscuits for tomorrow. They are basically this recipe from PaleOMG doubled. I didn’t use chives because I didn’t have any and I am not a big fan of onion of any type.

If you are looking for a fun food blog with a LOT of awesome recipes check out PaleOMG. Seriously. Even if you aren’t focused on a paleo diet. Plus it is super fun to read her blog. I would love to meet Juli someday. She seems like a fun person.

Well, that’s it for tonight and tomorrow’s post will likely be late as well. Night everyone.

I’m still fighting the chest congestion but I am turning the corner towards beating it finally.

Breakfast – bacon and two eggs scrambled with turkey & African Smoke Seasoning. I also had two cups of coffee, one cup of hot green tea with honey and a small glass of orange juice.

I am still playing catch up on my missed workout from Friday. Well, now I have the front squats from yesterday left to work in either today or tomorrow and determine if I am doing everything plus the front squats or rearranging other days. In addition to that, tonight’s workout at the box includes the 5000 anyhow (or 7000 for men). The point of this is to move 5000 pounds from ground to overhead, anyway possible. You can snatch it or you can clean & jerk it  or clean & press it. To get the weight you can break it up however you want. Some options are 100 x 50 reps,  85 x 59 reps, 65 x 77 reps, or 55 x 91 reps. So long as the reps times weight comes out to 5000 pounds. I had planned on doing this workout in the past when it came up but sometime always prevented me from doing it. Part of me thinks I have done it, but if I did I never logged it so I have no idea how I did. My goal tonight is to get it done in 6 minutes. The question is if I  should try to go light and fast or heavy and methodical? I decided that a good idea would be to test how many reps I can get in a minute at various weights. So, to make sure I wasn’t too tired in the final attempt I broke my breaks up today and worked on one lift and then did a minute of snatches at various weights.

Break 1

Deadlifts – 5,3,1 – 230, 260 & 295 pounds. I warmed up with a 3×3 at 145, 175 and 205

Snatches – 85 pounds – 11 reps

Lunch consisted of two burger patties with awesome sauce and some carrots.

Break 2

Front Squat – 53,1 – 135, 150 & 170 pounds

Snatches – 65 pounds – 15 reps in one minute.

So I decided that in order to meet my goal of completing the workout in 6 minutes I would do 65 pound snatches with a goal of completing 13 a minute. However, I got to box and was talking over the workout. Other ladies were doing 85 pounds and so I decided to go ahead and give it a try but instead of snatching and wearing myself out I would aim for tap and go cleans & jerks. After all, I only had to 10 a minute. 8 minutes and 9 seconds later I was done. I didn’t meet my goal and while I can say I am not happy with my performance I am also not disappointed with myself. I underestimated this workout and learned a lesson in the process.

After that I did some snatches off blocks. I had never done this before and it took some getting used to. Let’s be honest, I still don’t have this totally under control. I think one main thing is that I need to step outside of my head and stop worrying about my feet hitting the blocks as I drop into the squat snatch.

Dinner was home made schezwan chicken, woodchuck cider and a couple of cookies. Now I am off to bed…if I can stop sneezing.