Day 223: Crossfit Armoury: Muscle Snatch; Benchmark WOD: ISABEL

Friday; June 12, 2015 - the Whiteboard @ Crossfit Armoury

:0-10
Warm-Up:

NO Hip Muscle Snatch

Muscle Snatch with/Hip
 - Dowel
 - Barbell


:10-25
STRENGTH:

HEAVY MUSCLE SNATCH


:30-40
BENCHMARK WOD:  ISABEL  

30 SNATCHES (M: 135 lb / W: 95 )


:45-55
COOLDOWN:

Double Under / Triple Under
Practice


Today Coaches:  Kat and ....


My Thoughts:

Warm-Up;
Muscle snatches; harder when you don't use your hip.   Just strictly using your arms.  With the dowel; no problem.  Tried it with an empty bar....   it was okay..

STRENGTH;
Built up the weight on this and was learning to land with a locked out stand.  I had problems with not doing this, thus I wasn't quite confident with my movement.    Managed to get up to 125 lbs, purely as a muscle snatch.   That was my heavy.  Will need to work more on the different snatch positions in the future.

Benchmark WOD;

Okay, I scaled down the weight as I was trying to figure out what would be the ideal weight.  After the strength component; I felt a bit tired.   I went with 85 lbs; which was 10 lbs heavier than in the past with muscle snatches.    Hindsight; should had gone with at least 95 lbs, if not 105 lbs.   I knew it was too light after the first 10 unbroken muscle snatch.   And when after the next 5 snatches, I was still under a minute.    Again, its setting a benchmark for myself.    Scanning my archives, I did do Isabel.

       January 10, 2014     5:09 @ 75 lbs
   June 12, 2015        3:18 @ 85 lbs

Not a great comparison.  Yes, I'm hard on myself and will beat myself up for not using a higher weight.  It's another character flaw I have (#1344).   Live and learn, live and learn.   Next time this benchmark appears; I'll bump the weight up.

Cooldown;
Worked on my Singles and Double Under attempts.    We did this for 6 minutes, and had the options of continuing for longer if we weren't doing the Extra Credit portion.

Misc:
Extra credit; also known as extra programming for the likes.   In case you find that the WOD was not enough, or you are looking on increasing your skills, strength for an upcoming competition.  This little nugget is the thing for you!   Coaches are on-site and can be asked for assistance if there is a movement you don't understand.  They will also provide some guidance if you are doing it wrong.
Usually, the extra credit is performed after the class.   And more than likely, there will be others from the class who will want to do it.   This is definitely another way to get to know the other members at your box.

EMOM for 6 Minutes:
 OVERHEAD SQUAT @ 40% 1RM


You know, I have never testing my 1RM for Overhead Squat.  I wasn't the only one, and with that said...  I had no idea what to use.   Don, who was doing the Extra Credit put it into perspective.  I'll paraphrase what he said..  "Just think of doing air squats for 6 minutes.  You know, your going to feel in your legs.   So even if you go with the bar, it's gonna be challenging!"
Wise words and I opted to use just the empty bar (45 lbs).   I would like to say that 6 minutes went by fast, but really it was just 6 minutes.  My quads at some point (4 minute mark)..   was burning...  I did put the bar down a few times...  rest for 10 seconds and start up again.   I tried to maintain a slow and steady pace right from the beginning.
My results:  73 reps in 6 minutes.    Was it good?  It's good enough for me and again, will serve as benchmark to beat in the future!

Remember to stay consistent in your training and tackle one WOD at a time!!