Tag Archives: Hang Snatch

Week Ending Workouts

Thursday 8/5/2010
I didn’t go to CFCP, but V thought it would be a good idea for me to do this one at home. It was 5 rounds  of:

  • 400m run
  • 21 burpees

This one took me down in 22:59.

The Good.

I can’t think of a single good thing that happened during this WOD. Maybe that I didn’t have to walk at all.

The Bad.

Pretty much everything. I was slow as hell on my runs and on the burpees. It was hot as fucking hell outside and really, I’m lucky I even finished this one.


Terrible. Just terrible. My energy was gone about 5 minutes in.

About an hour later, I decided to go to the Free class at the new box with V to work on whatever. When I got there, Fio had them doing a WOD that I couldn’t really pass up… another 5 rounds of:

  • 7 Dead lifts @ 225#
  • 21 Double Unders

Although I was really trying for a better time, I finished this one in 9:05 .

The Good.

The dead lifts were cake. They got a bit more challenging in rounds 4 and 5, but they weren’t bad. I did 3 rounds unbroken, then took 1 break rounds 4 and 5.

The Bad.

Double unders… ah double unders… They are starting to get better. In the beginning, I was stringing 3-5 together, but as time went on and I got more tired, they started being 1-2 at a time.


Eh. Really good on the deads, really bad on the DUs, so it’s sort of a wash.


Friday 8/6/2010 (Heavy Metal Night)

There was no WOD for this class. We started with the Burgner warm up, as usual, and then moved into working on just muscle snatch, then hang snatch. I got up to using about 135#, but quickly dropped it back down as I got fatigued very quickly.


Saturday 8/7/2010 (Open Gym)
Carson had us start open gym out with some “Bottom to Bottom Tabata” squats. This sucks every time. I got 100 on the dot.

After that, we split up into 6 teams for the WOD. Everyone had to row at least 500m for a total of 7k. When you weren’t rowing, you had to do 7 squats. The total number of squats was one score and the time to row the 7k was the other. I think between the bottom to bottom Tabata and the main WOD, I ended up doing somewhere around 350 squats.

Whirlwind WOD Update

Here’s all of the workouts that I missed blogging since my last depressing update…

Wednesday, June 2nd, 2010 @ CrossFit 2717 in Jackson, MS.

3×3 Hang Snatch (Ended with 135lbs)


5 rounds:

  • 10 KB Swings (1.5 pood)
  • 200m Sprint

Rest 1 minute between rounds. Total time was 9:10.


  • Run 400m
  • Row 500m
  • Run 200m
  • Row 250m

My time was 7:10.

I felt really good during these WODs. The 1.5 pood KB didn’t seem hard to swing at all! Maybe a little bit of time off was good b/c I felt really happy with my performance here. The only bad thing that happened was that my hand ripped during the warm up while I was doing pull ups. Since I hadn’t been doing them for long (due to my elbow), they were easily ripped. OUCH!

The owner of CrossFit2717 was incredibly nice. Their box was great and it was a lot of fun to work out with them. If you are ever in the Jackson, MS area, check them out!

Tuesday, June 8th, 2010 @ CrossFit 215 in Philly, PA.

3×5 Push Press (Ended at 135lb)

20 Min AMRAP:

  • 7 pull ups
  • 10 box jumps

95lb snatch on the minute no matter what you are doing.

10 full rounds plus 4 pull ups.

This was a really hard WOD. Again, pull ups. Argh. My OTHER hand ripped here and my rip from Jackson, MS, just got worse. It was 20 minutes of constant hand pain. Yes, I know, get some gloves.

Don’t want to sounds like a broken record here, but the people at CrossFit 215 were really nice. The owner was a great guy who was very welcoming and helped me and V through the warm up as it was mostly gymnastics based and unfamiliar. I apologize for the mental picture of me doing anything gymnastics related. I would highly recommend checking this box out if you are ever in the area.


The following 2 WODs were at the Black Box in NYC.

Thursday, June 10th, 2010

5 – 5 – 5 – 5 – 5 Deadlift

I got 375lbs up 4.5x, but my last successful 5 reps was at 315lb.

These kinds of workouts make me giddy. I had really high expectations for this WOD. Although I didn’t completely meet them, I am still happy. I really wanted to get 375lb and I think I made too big of a jump from 315lb to 375lb. Despite the fact that “technically” my 5 rep max is 315lb, I still think that getting 375lb up 4.2x is really good and shows that I am getting stronger.


Sunday, June 13th, 2010 (this was outside and was not affiliated with CrossFit NYC)

4 mile run for Colon Cancer in Prospect Park, Brooklyn. My time was 43:27, in Vibram Bikilias.

I made some bad decisions right before this run. I don’t think I got enough sleep and well, I ate an entire huge ass bagel like a hour before the race. I felt heavy, weighed down, and sluggish through most of the race. My first mile was awesome though, because it was at a slight decline. Really easy to run.

There were lots of long, slight inclines too which don’t really agree with me. I had to take about 3 walk breaks too. Oh well. Maybe I’ll skip the bagel next time.

Wednesday, June 16th, 2010

Clean & Press Ladder

Do a 10 min AMRAP of 1-5 clean & press ladder (1, 1-2, 1-3, 1-4, 1-5). Rest 3 minutes, then repeat with a countdown of 10 minutes. You must reproduce what you did in your first set. For every 5 seconds over 10 minutes that it takes you to finish, you have to do a burpee pull up.

I got 3 full ladders plus the first 2 steps on in the first 10 minutes, then 3 full ladders plus 4 steps the second time around. I used 95lbs.

This was a FUN WOD! I loved this one! I think it was intended to be done with strict presses, which the coach told me about 3 minutes in. Since I had started with push presses, I just stuck with push presses. I really didn’t want to do any burpee pull ups, so I worked really hard to meet/beat what I did in my first set.

I have to admit that I am somewhat disappointed with CrossFit NYC. A WOD is a WOD, so we are still getting that but, well, the experience there is somewhat underwhelming. The coaches aren’t really THAT involved or, well, as involved as I have seen in the other boxes that we have visited. We met a woman there who went to the games that was REALLY nice. Probably the nicest person we have met there… anyway… she said that if we wanted better instruction, we probably needed to go to one of the other affiliates in the city or come to the morning/lunch class. I would like to that, schedule permitting.