Tuesday, November 16, 2010

Snatch x 3

Workout of the Day

WOD 1 – in the morning

20 mile bike (to and from work)

WOD 2 – in the afternoon

Snatch 3, 3, 3, 3

OH Squat 3, 3, 3, 3

HSPU @ 3 inch elevation 9, 8, 8, 6

L sits 3 x 30 seconds

I hesitate to count the commuting ride as a workout because it’s really just transportation, but the time and effort cannot be ignored. It is 20 miles roundtrip and it takes about 45 minutes each way, so I have to take it into account. The best part is that my route takes me along the edge of Lake Natoma most of the way. Not bad scenery at 7 in the morning…

The Olympic lifting went really well today. My snatch sets were at 60 kg, 80 kg, 85 kg, and 90 kg, respectively. In all of those I didn’t miss a repetition. I tried to go to 95 kg but was unsuccessful. Instead I went straight into overhead squats with the 95 kg and did 4 sets there. Overall I think the heavy overhead lockouts on Saturday made me feel more stable during the snatch but weak during the overhead squats. Funny how that works.

Also, a programming note. If you want to build speed in your Olympic lifts, do sets of 2-3 at 85-90% of you 1RM. The first repetition will feel easy, giving you confidence. The second lift you will feel your pull isn’t as strong and force you to dive a little faster to make the lift but still manage it fairly comfortably. By the third your pull will be considerably weaker and you will have to drop like hell if you want to make it. This progression allows for almost an expectation of success that your body will want to live up to and make it move with greater speed. Try it and see what I mean.

Big meeting tomorrow with a property owner in Granite Bay to discuss a potential lease. CrossFit Anywhere could be just around the corner… I’ll keep you posted.


  1. I also had a 20 miles to and back from work this summer on a really fast bike, but thankfully I could lend my parents car most of the time ;)

    I´m guessing unbroken L-sits? If so, totally awesome!

  2. Nice bear! glad to hear someone else is wearing out the tread. the L sits were unbroken the first set, but not the last two. I made it to 25 and 23 before having to drop and reset. someday... :)