Last week we did bar muscle-ups. This week we did squat snatches. Why not combine the two? (We’ll get to the “shredded” part in a while, don’t worry.)
Lucky for me, I was able to go work out with my wife today during an 8:30 class at CrossFit Continuum. We had the always entertaining Coach Bill, plus a normal cast of characters which made it a fun day: Caleb, Melissa, Carrie, Jenny, and another nice gal whose name I didn’t quite catch. I even commented to Caleb today how I thought it was so horrible that we never had a good time when we came to crossfit. HA!
We started out with a discussion of how nobody showed up to do yesterday’s “Run-Swim-Run” workout except Melissa. And the rest of us looked at one another as if to say “yes, we couldn’t embrace the craziness of running essentially a 5k and achieving calories on the assault bike (in place of the swim).” Then we all congratulated Melissa on finishing the damn thing. 🙂
From there we got to run… with a medball! Um. Yay? Once back inside we went through a “barbell complex” while using a PVC pipe and then grabbed an empty barbell to warm up our squat snatches. I did not add a ton of weight to the bar today. In fact, I only went a little heavier than I did on Tuesday with squat snatches.
And, like I did last week, I grabbed the little “kiddie” bar and set it up so I could do muscle-up transitions from the floor.
Why were we doing these things? Because we were about to take on Amanda .45, which was one of the workouts done at the 2017 CrossFit Games.
- 13-11-9-7-5 reps for time of:
- Squat snatches
- Rx: 135/95# barbell
- Level II: 115/75# barbell
- Level I: 55/35# barbell, low ring muscle-up transitions and hanging squat snatches
I did a mix of Level II and Level I:
- Bar muscle-up transitions on the “kiddie” bar until I tore and added ring muscle-up transitions
- 55# barbell for a mix of squat snatches and a few hanging power snatches
And I finished in 22:36. It definitely was not pretty. But I felt like I should shift to a lower weight and continue the work I started with Coach Darcy on Tuesday with squat snatches — and that paid off. My form felt much better today and even Bill commented on it. When I got the shrug into the mix, everything flowed nicely. When I looked at the floor instead of keeping a neutral gaze, things got wonky and the next rep I corrected and looked up. So he didn’t get on me too much.
Still fighting with my feet kicking out, but overall I was pretty happy with my squat snatches — there were only a handful I did as power snatches and then squatted beneath them. A few “hitches” in my left hip made things interesting until it warmed up enough that I was able to play through it a bit. Ended up doing sets of 3-5 for the most part.
The bar muscle-ups were a bit more challenging. I really wanted to move the bar up but kept smacking myself in the chest, not pulling the bar to my belly button. So I ended up moving it down a notch for the first set of 13 and then again when I got to the set of 9 because I couldn’t pull again. I’m going to have more than a few bruises from this one. I did manage to get a good number of attempts in, even if some were uglier than others, and ended up on top of the bar more than half the time.
But the best part was that I tore — two places on my left hand and one on the right. So when that happened, I did more on the rings. I still tried to get a few bar muscle-ups in each round, but it certainly didn’t do me any favors after I tore.
That’s not quite the “getting shredded” that I think we were going for. 🙂
So other than the tearing of skin part, I feel like I did ok today.
And Ev finished with jumping pull-ups and 55# squat snatches in about 16 minutes, so she did just fine as well.
Thanks for a fun class this morning Bill — and great work everybody! Hopefully we’ll see folks on Saturday at Team WOD!