Wednesday, February 29, 2012

Wednesday's Workout

I woke up at 4 this morning to trade emails with the Nom Nom Paleo iPad app development team. We're getting close to the finish line, folks.

After swigging an espresso, I grabbed my gym bag and headed out the door. It was Fun Time.

Strength Skill:
  • Weighted Ring Dips (3-3-3-1-1)
Per Tim's recommendation, at the top of my ring dips, I tried to get myself into a properly externally-rotated position. It didn't feel quite natural, but as K-Star points out, "That's the stable position of the joint."

Yet another movement I need to practice!


5 rounds for time:
  • 9 deadlifts (135# / 95#)
  • 6 hang power snatches (135# / 95#)
  • 3 overhead squats (135# / 95#)
"We're going for speed," Tim intoned as we scurried off to grab barbells and plates. None of us were going to overhead squat 135 pounds. And frankly, I knew I wasn't even up for the women's RXed weight. I've never managed to snatch over 95 pounds, so there was no way I was going to speedily get through 30 reps at that weight. Seventy-five, I decided. 

It was a manageable weight -- heavy enough that I had to set down the bar in the middle of my last few rounds of snatches, but light enough to whip through this workout fairly quickly. 

Result: 5:48.

But here's the sad part. One third of this WOD consisted of 30 snatches at 75 pounds. If a workout consisted of just those 30 snatches at that weight, I could crank through them fairly quickly. (Granted, it might look super-ugly, but whatever.)

At 5 p.m. tonight, the second WOD of the 2012 CrossFit Games Open was announced:

As many reps as possible in 10 minutes of:
  • 30 snatches (75# / 45#)
  • 30 snatches (135# / 75#)
  • 30 snatches (165# / 100#)
  • Max rep snatches (210# / 120#)
I'm not doing this workout until Saturday, but I already know my score: 30. That is, unless I somehow figure out how to add forty pounds to my snatch PR in the next two-and-a-half days.