Tag Archives: snatch balance

Catching up on yesterday

I’m happy to say I *did* get a workout in yesterday and the rest of the day just kind of slipped away from me after that… so here we are today playing catch up.

So I headed in with Ev for the 8:30 class with Coach Drea and we were joined by KB, Melissa, and Logan. It was a fun group, as always!

scaling-wodWe started with the same warm-up as we did on Monday, but I was much more careful not to go overboard this time. I think that was one of the reasons my right shoulder was so ticked off at the end of Monday’s workout – so I scaled a bit.

  • 200m run became a 250m row
  • 15 GHD sit-ups became 15 abmat sit-ups
  • 10 strict pull-ups became about 6 strict pull-ups
  • 10 strict ring dips became about 6 strict ring dips
  • 10 reverse lunges with overhead reach (Samson reach) I think I actually did 10
  • 10 PVC passthroughs
  • 10 PVC overhead squats
  • 10 band pull-aparts became about 8

From there we dove quickly into the movements, doing skill work with an unloaded bar for power snatches, snatch balance, and full squat snatches. And then it was time to load up to the bar to our first working weight!

  • snatch5Power Snatch
    • 65# x3 (Warm-up)
    • 75# x3
    • 95# x3
    • 105# x3
    • 115# x3
    • 125# x3 (UGLY)
  • Snatch Balance
    • 65# x2
    • 75# x2
    • 95# x2
    • 105# x2
    • 115# x2
  • Squat Snatches
    • 95# x1 – this one was UGH with a frog hop at the bottom
    • 95# x1 – better
    • 115# – FAIL
    • 115# x1
    • 115# x1

So how did these numbers compare to my old PRs? HA!

  • Snatch – 145# back in August 2015 – not quite
  • Hang Power Snatch – did three at 115# on Monday, so 125# power snatches was pretty good
  • Snatch balance – 95# x3 back in October 2017 – definitely bettered this one
  • Squat Snatch – 145# back in August 2015 (didn’t even get close to this one)

Not awful really. Better in some places and worse in others. About par. 🙂

It was a fun morning, so who am I to complain.

Today though – it’s definitely a rest day. I’m still feeling all those heavy wall balls from Tuesday! Geez!



All Overhead Today

This weekend was entertaining. After doing the Saturday gymnastics WOD, my back was very unhappy with me. We then sat in howling wind for Mickey’s soccer game and drove to the Denver Tech Center to cheer on AJ’s team, though she wasn’t playing. My body wasn’t a happy place for a while.

1xpb3dSunday I ate too much (fat & happy), watched football, and got some writing done, then drove to the Denver airport to pick up Ev. Got home about 12:30 this morning.

Did that mean that I would be smart and skip crossfit this morning? Hell no. It’s Monday. Gotta go!

Got everybody else up, moving, and on their way. Worked a bit. And then headed to crossfit.

Today’s workout was… overhead all day. How was my cranky body going to handle that, I wondered? The answer came during the warm-up… some parts better than others.

Thankfully I was not alone. Coach Drea had Nicole, Todd & Melissa, Connie, and Logan this morning. 🙂

Overhead-squat-1We did some shoulder mash (it was a midnight smash! we did the mash…), some light windmills (I left the plates on the floor), some prone PVC passthroughs, some sky reaches, couch stretch, and some overhead squats with a plate before going through the movements for today:

  • Overhead Squats
  • Snatch Balance
  • Hanging Squat Snatch

We warmed up all of these with a PVC pipe first and then found a friendly squat rack to set up with an empty barbell and some weights. Before long, we were off and running.

  • Overhead Squat 5-5-5
  • Snatch Balance 3-3-3
  • Hang Squat Snatch 1-1-1

Now we did OHS a few weeks ago (OHS x5) and I stayed pretty low on weight, starting at 95# and going down to 85#. Though it was a rough start this morning, wasn’t sure where I’d end up, so I started low again and worked my way up.

  • 5x 65# OHS (felt good, but felt like my knees were going forward))
  • 5x 85# OHS (still felt good)
  • 5x 115# OHS (all felt good but the middle one)

That was 20# heavier than just a few weeks ago and it felt pretty good. Who knows where my 1RM will be if we try that again? My old 1RM is 145# and after doing five decent OHS at 115# I’m sure I can do 135# and probably match 145#, if not exceed it.

Then we did the Snatch Balance…

  • 75# x3
  • 95# x3 (kinda ugly)
  • 95# x3 (a bit better)

1xpdhcAnd finally the hanging squat snatches:

  • 75# x1 (was one of those “OMG, what did I just do lifts” where it felt awkward the whole way)
  • 75# x1 (much better)
  • 95# x1 (not awful, but my feet went way wide on the jump)

I’ll take that all the way to the bank.

Here’s the funny. I didn’t start feeling the bruises on my thighs from the pullovers on Saturday until I started doing the hang squat snatch. And was “yup — they’re there!” And I was feeling my abs from all the planks and toes-to-bar work and everything on Saturday.

It’s always fun to see what you’ve done to yourself two days after the fact. 🙂

Anyway… Great work everybody! And thanks Drea for a fun class!

Fran with a Capital Eff

Some days I wonder what the heck is going through my brain. And other days I wonder what’s going on with my body. Today I think it was the latter.

fran4letter_thumbFran is one of the “benchmarks” of crossfit that shows up every now and then. You’ll even see people who wear shirts that say “For a good time, call Fran — 21-15-9.”

I can truthfully say that I’ve never had a good time with Fran in the 4 years I’ve known this workout. And later in this post we’ll get to my weird history with it over the last few years.

Today I made it in for my 3rd workout of the week on a Wednesday. Usually I skip Weds. But today was my friend Jonathan’s birthday and he in his youthful insanity chose Fran as his birthday workout. Yes, he’s an insane friend and today’s his birthday. You read that right. 🙂

I didn’t make it this morning with my wife, who got to see Jonathan blow through this thing in 4 minutes Rx. He smoked it. Instead I arrived at noon to work with Coach Larry and Joe. Things were fine until Fran began. 🙂

We started with 4 rounds of some row-bowling… Joe and I traded off on the rower trying to get to 100m and stop. For every meter we went above or below, we had to do a burpee. Turned out neither one of us was very good at it to start out, but by the end we were down to only a burpee or two here or there. And Joe even hit 100 once, so huzzah! (We did probably 25-30 burpees all together I think.)

After that we did a couple of rounds of:

  • 10 PVC pass-thrus
  • 10 slow overhead squats

We moved on to PVC snatch balance, which was today’s skill/strength work. And then continued to warm up with an empty barbell. This is not one of our usual movements. We’ve done it before, but only rarely, so it was a bit strange starting the movement in a back rack and pushing into an overhead squat. But we got a bit better over time.


The strength portion of the day was 7 rounds of 1 snatch balance rep, with the goal of increasing weight every round.  I did:

  • 65#
  • 75#
  • 85#
  • 95#
  • 105# (ugly, Larry had me drop back)
  • 95#
  • 95#

I think Joe got to maybe the 145# or 155# mark, so he was doing awesome.

And then we got ready for Fran… Fran, if you don’t remember, is:

  • 21-15-9, Thrusters (95/65#) and pull-ups

franeinsteinI of course went with Rx, because why wouldn’t I torture myself with thrusters at 95# and real pull-ups?

It took me 15:33 to finish. What’s funny is I was pretty much done with the first set of 21 in the same amount of time it took Jonathan to finish the whole damn thing (4 minutes) and the rest was me trying very hard to breathe while swearing like a sailor. Joe did a modified version (recovering from some injuries) and finished in just under 6 minutes.

Really it wasn’t the thrusters. They were uncomfortable, but doable. The pull-ups simply gave up and I couldn’t breathe worth a damn.

Previous Years

So in previous years, I’ve attempted Fran at various points:

  • 9-NOV-2015 — 16:49 Rx
  • 30-NOV-2015 – 17:45 Rx

check-list-hiIn August 2016 we did a time-capped version. 7 minutes – go as fast as possible. Yeah, I didn’t do so hot.

  • 1-AUG-2016 – scaled w/7 minute time cap – DNF (75#, pull-ups, jumping pull-ups – got through 21-21-15 pull ups-8 jumping pull-ups)

And in September 2016 we did a “freestyle” version of Fran, which meant we could break up the movements into smaller sets. I actually did really well:

  • 26-SEP-2016 – 10:17 Rx Freestyle

So today’s Rx attempt was actually over a minute faster than the last time I did it straight through. Given that, I should be pleased with my performance. 🙂

The Aftermath

But I wasn’t pleased. I was in pain. And then my body really wanted to vomit while driving home in the car. It took 20 minutes after the workout for the shakes to start and another 20-30 minutes before they were done. I never did throw up, but damn I wasn’t sure a time or two.


So am I happy with my performance? Yes — I was fast for me. Larry and Joe both provided a TON of encouragement in the last couple of sets. And I have a shiny new PR for myself. Woot!

But I’m not happy that I pushed my body hard enough that hit had a mini revolt. I don’t know what that means beyond the fact that I really need to breathe.

That said — thank  you Joe & Larry for all the support. I appreciated it all even if I was swearing like a sailor. 🙂

Happy birthday Jonathan! I did Fran for you. 🙂

Snatch the Balance From my Hand

Yesterday was not a good day. If it could go wrong, it probably did. And I didn’t fit in a workout.

20170201_155112But I did get about a 1.5 mile walk in and go through my first round with my new Crossover Symmetry setup in the basement. I’m hopeful that it will help stabilize my shoulders and keep them a bit happier in the long run.

If you need some info about the Crossover Symmetry folks, they have a great “What is Crossover Symmetry?” page that offers a good deal of information.

And that brings me to today.

I thought I had a meeting that was going to push my workout by an hour, but it turned out that was next week. So huzzah! I was able to go with my wife. We went to the 8:30 class with Coach Drea and joined Lisa and Ashley for a pretty laid back day at the box.

Started with a 500m row and then did three rounds of 20 seconds each of:

  • PVC pass-thrus
  • PVC snatch balance
  • PVC overhead squat

From there we moved to some snatch balance warm-ups with an empty barbell and then to the workout itself. We had 20 minutes to get through:

  • Snatch Balance – 3-3-3-3-3

snatch5I went through this progression:

  • 45# x3
  • 65# x3
  • 75# x3
  • 75# x3
  • 95# x3
  • 95# x3
  • 115# x3

I did an extra round of 3 but felt like I wanted to push upwards a bit more on the weight. My 115# reps were a bit awkward. I’m still struggling with my feet and stabilizing overhead. But I was happy with my second set of 95#.

Once that was done, we did some skill work… Max effort for a few things.

  • Max effort Strict pull-ups (should be L-sit pull-ups but I’m still struggling with Strict) – managed to get 5 in one set and 3 in another
  • Max effort handstand shoulder taps became simply rocking back and forth to try and get my hands off the floor, which I managed to do 4x. I still can’t convince my body to put all my weight on one arm so I have to work on that more.
  • Max effort regular pull-ups – tried one set and managed 10 kipping pull-ups
  • Max effort handstand hold on the wall – stayed up for 1:05.

Not too bad. I felt like today was better than the sprints on Tuesday and was laughing at myself, so the endorphins were definitely welcome in my system.

And Ev managed to kick up (with a little help) onto the wall and hold a handstand there for about 5 seconds. It was awesome!

Great work everybody and thanks Drea! Have a great day!

Overhead FTW

After a weekend of nothing but largely sitting on my butt, it was time to get up and do some work at the box. I sat watching soccer on Saturday. I sat watching football on Sunday. And if I wasn’t watching something, I was writing at the computer, sitting some more.

garfield-i-dont-do-mornings-4275804-550-350I sense a theme.

So Monday morning rolled around and it was time to get in for an 8:30am class with my lovely wife. Coach Bill was there to lead us but we had a great crew – Connie, Carrie, Jenny, Sarah, and Jonathan.

We started out with a long warm-up from Bill but it didn’t involve running, so I was ok with that. 🙂 We started with mobility work using a foam roller, a lacrosse ball, and an unloaded barbell. After that we did some mini mobility WODs. One involved overhead squats, snatch balance, and some high pulls with an unloaded bar. The other involved push-ups, sit-ups, and good mornings with an unloaded bar.

The theme was shoulder mobility and just shaking off the rust after the weekend.

Then we got started with loading up some weights. Today was a strength day – more overhead squats, plus some related work:

  • Overhead squat 5-5-5 reps
  • Snatch balance 3-3-3 reps
  • Hang squat snatch 1-1-1 reps

I worked with Jonathan. Neither of us is particular strong in that locked out overhead position, so we built up a bit and did quite a few more reps than we probably should have.

Overhead-squat-1Overhead squats:

  • 45# (empty bar) x5
  • 95# x5
  • 95# x5
  • 95# x5
  • 115# x5

Snatch balance:

  • 45# x3
  • 75# x3
  • 95# x3

Hanging squat snatch:

  • 95# x1
  • 95# x1
  • 95# x1

To say that any of that was pretty would be a bald faced lie. My OHS weren’t awful. Snatch balance was interesting. We’ve done it in warm-ups with a PVC pipe and I’m not sure we’ve ever done it with weight. The challenge was not to push up on the bar while dropping under it. Not sure I was up to the challenge. 🙂

And the hanging squat snatch… Ugly with a capital UGH. Sets of one when we’re working on form and technique is not helpful. By the third one I felt like I had a handle on it after some pointers from Bill – but the third one was the final one in the series.

Hopefully we’ll do more with some of these movements before too long.

When we were done we did some couch stretch and skill work and called it a day.

Great work everybody!