Day 95: More Snatch; METCON: 2000 meter row

Wednesday; November 20th, 2013 - the wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

BIKE 4 Minutes THEN

3 Rounds

-  12 meter INCH WORM
-  12 meter BEAR CRAWL
-  24 meter JOG
-  10 PVC PASS THROUGHS
-  10 OVERHEAD SQUATS with PVC
-  10 PVC  8's
-  10 SNATCH PULLs with bar (Men 45 lb / Women 35 lb)


SKILL/STRENGTH:

A)  3 POSITION SNATCH     4 x 3

        or LESS than 6 months; do   SNATCH PULL +  OVERHEAD SQUATS


B)  GYMNASTIC SIT UPS    4  x 10


METCON (Metabolic Conditioning):

A)  ROW 2000 Meter  (FOR TIME)

  then

B)  MOBILITY BANDED    OLY STRETCH

C)  BANDED    LAT STRETCH


Today Coach: Jodaye
  Assistant Coach:  Kylie


My Thoughts:

Warm-Up; some of us got there early and our coach suggested that we start on the bike for the 4 minutes.  Later, she came around and suggested that we could go for a bit more time if we wanted.  Everyone loves BIKING...
Very busy night tonight as there was the class before us who were still doing their STRETCHing and the Crossfit KIDS session running.  I think we need more space.
After Monday's night Benchmark; my upper body (arms, shoulders) were a bit sore; and the PVC Pass Through really showed how tight I was.  I didn't have the problem with not being able to lift my arms above my head early in the day. But I definitely felt it with this warm-up.  After two rounds of this warm up; the muscle tenderness dulled out.

SKILL/STRENGTH; being it the month of OLY (Olympic Lifts); there has been a lot of work and focus on our techniques.  Just like Monday; we were doing a 3 position SNATCH.  The focus is to exaggerate the pause at each point while holding the bar.  One is mid shin, the next is at below knee, then above knee.  The last position is to move from the bottom to the mid thigh and then to snatch it above the head and drop down to an overhead squat.   This seemed easier than my previous technique building.  Jodaye came around to give several suggestions and emphasis the pauses.  (Which shouldn't be the case with my over-analytic mind; but after many weeks of overcoming the pauses; it was awkward to throw in an pause...  <smirk>).  We were to increase the weight as needed, but focus on our techniques.  I threw on 2x 10 lb bumper plates and worked on the next 3 sets with it.
In between the 3 Position Snatch; we were to do Gymanstic Sit-Ups.  What's Gymanastic Sit-Ups?  Well if you remember the days of doing the Hollow holds, then you add that to your sit-ups.  We had to do 10 of these.  I did an explaination of Hollow Holds back on September 11th.  Here's a repeat of what I had said then.

What are Hollow Holds you say?   Well, think of it as doing a Yoga posed called the Marjariasana (Cat Pose); but on your back. 

Marjariasana - Cat Pose

You sit and crouch over, and slowly lie back until the lower back is completely flat on the floor; keeping that crouch (curved back), keep your feet on the ground.    If you find that not challenging enough; straighten out your legs and lift about the ground while doing the above.  And for an additional challenge, you can raised both of your arms over your head (like the picture below).   Now, hold this for 30 seconds.  You will definitely feel this in your core.

Hollow Hold

METCON;
I love rowing; have I mention that before.  2000 meter row for time.  And I learned something new about our Concept2 Rowers.  You can actually use the little display thing to set for a countdown from 2000 meters.   Of course, you can still use the display like it was before were you watch it accumulate the distance to 2000 meter.  I guess there is a lot of things you can do with the rower (things that make it interesting and fun to workout).  Yeah; it's my Geeky side that is showing.  "It looks like a remote and has a lot of buttons!".  Anyways, after some rowing demo from our lovely Coach Jodaye and with Kylie commenting.... it was time to get this party started.    I managed to maintain my pace (29-30 s/m) for the first 1750 meters, until the coaches came around.  It was mention to sprint the last few hundred meters.  I started my sprint around the last 200 to 225 meters.  It's tiring, and you really have to dig deep.   I managed to get in the 2000 meter in 8 minutes and 17 seconds.   It's a respectable time compared to the rest of the pact.   I really need to focus more on my rowing pace.  I'll have to add this to the list of improvements that I need to work on.

METCON Results @ 8PM; NAME / TIME

The last two parts of the METCON was focusing on stretching.  OLY Stretch and LAT stretch.  Again, after Monday's Benchmark WOD; this was a mixed blessing.  Felt so good to stretch out those muscles (all those PULL-UPS/PUSH-UPS).  It hurts, but it a good hurt.  


That's it for today...  until Friday's class..   ... tackling one WOD at a time!!!