CrossFit – Snatches, Squats and Deadlifts!

Hi all,

Hope you are having a terrific Tuesday so far – Glasgow is looking bright and feeling warmer – signs of summer? Hopefully!

Getting to grips with my problems over moving to self hosting (well, I think I am!). I have a path now that should hopefully lead to everything being as it should – so if you can’t access my webpage at any point, do not fear, I haven’t gone away! Please try again!

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For now though, I have to wait and can go back to my happy calm place – writing and speaking to you all! We were back to my other happy place today, CrossFit, so time for a recap!

Tuesday Morning (6th)

We began with a nice block run in the sunshine to warm up – what a difference this makes! A good chat with everyone about the weekend and the run was done in no time at all!

We moved straight into warming up for the first part of the WOD and used a PVC pipe to break down and practice the moves for power snatch.

Oh snatches and cleans, why do you haunt me so!!!?? My major issue, I don’t have the strength to just lift the bar above me, so therefore I am completely dependent on technique. In the long run, great, in the short run I am getting flustered trying to get the speed and thrust needed to get the bar up. I do see progress definitely and I know one day it will just click, BUT I wish that day would hurry up and arrive. I am trying so very hard.

(A great video showing how it’s done, how to slow it down and what is involved)

Then we moved on to 5 sets of 3RM back squats – working up to a new 3RM. David and I partnered up (same height for rack) and went for it! It had been a while since I had done 3RM’s so went with what I achieved last week for a 5RM (35kg) and aimed to go higher than that. I managed to get a new 3RM of 40kg! Yay! May have even of been able to go a little higher – something to note for next time.

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Final WOD time. It didn’t look fun…

5 rounds for time

7 deadlifts

7 burpee – kettle bell goblet squats

Ok, I admit, anything that says ‘burpee’ I automatically hate! Does anyone actually LOVE them? In case you were wondering, burpee – kettle bell goblet squats are where you do a burpee, stand up, grab the kettle bell and do a goblet squat, then repeat.

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The deadlifts were to be heavy – the ability to ‘touch and go’ with all 7 but still heavy. So I went with 45kg. The first few rounds of deadlifts were ok but I knew with the last rounds, my back was definitely curving – not good. The burpee KB goblet squats were definitely a thigh burner – burpee ok but the squat down and up – holy quads!

I completed it in 8 minutes 15 seconds and was completely beat by the end of it! We all were! Great fun though!