Heavy Metal night came back this week! I had missed it.

This class (Friday, July 23rd, 2010) was all about snatch. We started with the Burgner warm up, then moved on to lots of reps of this lift. Here’s the WOD that Dave had us do:

• 10 minutes – 1 snatch on the minute (I used 95# for about 1/2 then moved to 115#)
• 10 minutes – 2 squat snatches on the minute
• 5 minutes – 2 snatches on the minute + 5 burpees

I don’t really know how to measure work capacity over time for this one, but the weight felt good. I maybe could have gone a little heavier, but we hadn’t done lots of snatches in a while and it was nice to work on the technique.

It took me a little while to get comfortable with catching the bar in the squat position, but once I did, it flowed really well (I thought, anyway).

Saturday morning (July 24th, 2010), we headed over to CrossFit Leander’s open gym to workout with them and do sampling for Perfectly Paleo. I will be so bold as to say that I was tapped after the warm up, but pushed on so as not to appear a “wuss” with the following WOD:

21 – 15 – 9

• Push up
• Sand bag press (60#)
• Sand bag step up (30″ (I think), with 60# sand bag)
• 400m run

This was followed up by a 135# sled pull up the driveway and back.. .which really sucked.

My time was in the 18-19 minute range. The idea was to actually have a few minutes of rest in between each round as there were stations and you couldn’t go until the station was free, but there were so few people using the station that I was at (the RX station) that I had no rest. Boo hoo. Suck it up.

What went well?

Push ups were easy. The presses were surprisingly hard. I had to consciously make sure that I wasn’t putting a dip in there and doing a push press.

What sucked?

It was hot out. Really hot out. This made it hard to run. The step ups were really hard too, but I got them done.

Overall feel.

Overall good. Again, it was really hot which made this whole thing just miserable.