Day 102: Power Snatch; Burpees, Being a Turkey

Wednesday; December 4th, 2013 - the Wall - @ ROCK JUNGLE CROSSFIT

Warm-Up:

3 Rounds:

-  10 Knees to Elbow
-  20 Air Squats
-  10 Kettle Bell Swings


SKILL:

EMOM (Every Minute on Minute) x 10 Minute

1 POWER SNATCH
1 SNATCH


WOD:

5 Rounds FOR TIME

-   10 POWER SNATCH @  (Men - 115 lb / Women - 75 lb)
-   15 BURPEES
-   20 DOUBLE UNDERS  or  60 SINGLE UNDERS


Today Coach: Jodaye
  Assistant Coach:  Kylie


My Thoughts:

Warm-Up; same warm up all this week.  My hanging from the bar is lasting longer.  It's just a matter of working on that grip strength.  Slowly working on moving to knees to Elbow, until I'm tired then it's just knees to hip height.  Kettlebell, staying with 35 lbs as it's just the warm-up.  I slowed down my pace on this warm-up, instead of rushing thru like I did on Monday.

SKILL; EMOM (Every Minute on Minute) for 10 minutes; we were to do 1 Power Snatch and then 1 SNATCH (assuming we were proficient with the Power Snatch).    If we weren't then, it's 2 Power Snatch.  And if you still can't do the Power Snatch; then do 2 High Pulls.  We were to work on our technique with this, and not when we are doing the WOD.
We started with just the bar to get our technique down.  Jodaye came around suggested that I spread out my reach on the bar since I'm tall.  (curses of being tall).  Kylie came around later and suggested that I keep my feet stance hip wide, and when I reach down to grab the bar; push out my knees.   And again, to only pull/shrug my shoulder up with the bar once the bar passes my hip and after my hip is pushed out...   Hmm, does anyone see a familiar pattern here in the last few blogs...  (over use of the arms, not enough Hip action)...  This would come to an issue later...
As we setup to do the timed SKILL; loaded it up with 1x 10 lb plate each side; bring it to a total of 65 lbs.  The first few I was so focus on my technique that I wasn't really paying attention to the time.  Only at the end did I start to feel it..  Again, technique... (I need to drill this in to me..)

WOD;  Oh, this is fun.. TIME CAP was 20 minutes and something that wasn't on the board was those who can do Double Unders, or even if you could do 2 or 3; you would be doing DOUBLE UNDERS.   Otherwise, you would be doing 60 SINGLE UNDERS (SU).  Guess what I'm doing..   Yes, SU!!
Decided to go with what was comfortable (scaled it to 65 lbs) for the Power Snatch.   Burpees.... no comment, and then 60 SU.   First two rounds were okay; third round; starting to feel it (which involved a lot of sucking air on the burpees).  The transition between Burpees to Skipping was.... extremely taxing/challenging.  The Forth round...  felt like everything slowed down to a crawl.  Power Snatch were 3 to 4 lifts then rest...  Burpees were 4 to 5  then rest.  SKIP, as many as I can do before whipping myself or tripping over the rope.  Yup; I'm getting tired.
Here's where my coach, Kyle called me a Turkey!  (actually she called me that after I had finished my last round).   My last set, is where I started to falter...  Tired as I am, I just want this to be over..  What was it that I did to deserve that label?  Instead of using proper technique; I used my arms to pull up instead of Hip first, then shrug up and then over head; while dipping (getting under the bar) for the Power Snatch.  She reminded me that if I were to perfect that, stay on that course; I wouldn't be tired.  (I think back to someone telling me that I don't do the WOD efficiently...  Amazingly you remember all the wisdom/constructive criticisms passed to you when you called out..    And she called me out on it!  Why; she said that when she watched me and suggested corrective movement, the two times that I did them in a row; I did them perfectly!    
So what did I learn from this.... Other than that my coaches are watching.  Work on perfecting the Power Snatch and doing them correctly,  It'll save me and energy in the end.  There is no easy way out, you have to push thru the hard way to perfect it.  And over time, it will pay off.  That's the gist of it..   And Thank you Kylie for calling me out on that!!!

WOD Results; Name / Time / # / DU

TRIVIAL -  Completing this WOD will result in the following:

     50 Power Snatch; 75 Burpees; 100 Double Under or 300 Single Under


Misc: Stuck around and learn something new from Jodaye.  The "Joystick" move.   At the end of each WOD; it's normal that we either Fist Pump, or high five each other to congratulate each other on finishing.   I usually do the Fist Pump and Jodaye came around and did the hand grab.  She calls it the Joystick..    Yes,  I learn something new every day.  It's trivial.. But its all in good fun!
One of the best thing about our last class of the day is; you can stay late and work on your skills.   I opted to work on my Handstand, and instead of doing more...  I decided to work on how long I can stay inverted.
I see that in everyone that stuck around and did Hand Stand, Hand stand Push Ups, or Box Jumps with additional weights for additional heights, it's time well spent.  Every bit of practice will pay off!!

Nuff said for now... until next time...   tackling one WOD at a time!!!!