A. Snatch complex – Increase to working weight and do 3 sets at that weight of: 1 hang snatch pull + 1 hang snatch + 1 high hang snatch
B. For time, 21-15-9 each of:
Pull-ups
Russian KB swings
Push-ups
C. 3×25 GHD situps
A. Snatch complex – Increase to working weight and do 3 sets at that weight of: 1 hang snatch pull + 1 hang snatch + 1 high hang snatch
B. For time, 21-15-9 each of:
Pull-ups
Russian KB swings
Push-ups
C. 3×25 GHD situps
A) 55#
B)Wasn’t as bad as I thought but I scaled the pull ups to ring rows, used 55# for the swings and a bar on the rack for push ups. Time was 7.39 (i think)
C) 3 x 10 GHD sit ups.
Thanks Colin for the great work out and pushing me with KB weight.
A. Got up to 65#, though I wasn’t happy with how I was getting under the bar. I suppose there has been some progress but it feels very slow in coming.
B. 7:29 using green + thin red band, 70# KB and chest-to-deck push-ups. Pleased with this result. First time swinging 70# in a WOD like this.
C. 3 x 25 done, though broken up quite a bit.
A) Worked up to 85#. Yesterday I was working on my hang snatch and finally, after 3 and a half years, I think I’m getting the idea of pulling myself under the bar. It got me thinking about all the huge improvements I saw when I first started Crossfit and then suddenly, my PR wouldn’t budge for a year. In fact, with my snatch, I knew my previous PR was ugly. So I went down to weights that allowed me to accomplish it with good technique and just kept on working away on it, though I found it incredibly frustrating at times, to see people improving around me and me being stuck. And that’s how it can go. Sometimes you just have to put your head down and keep on working on it – alot. And one day, your motor program and your core strength and all the other little things come together and it finally works. It is such a feeling of accomplishment to acquire a skill that took a good deal of time and effort to get there.
If you’re struggling with something, it’s ok. You’re not alone and don’t give up. It will come. Put in the time and effort – it’s worth it.
B) 19:57 with thick red band and 70# KB. I knew my shoulders were tight and tired from being away and the workouts this week so the pullups would have taken me forever – so out came the band.
C) tried to do some of the GHD sit-ups with the lightest medicine ball.
Hillary, thanks so much for sharing this. I think sometimes I forget that I’m not the only who struggles. After this workout I left with tears welted up in my eyes, completely frustrated and completely disappointed with myself. It must have been an awesome feeling for you to finally feel like you’ve got it. This will be me too one day, I’ve just gotta keep at it. As shameful as it was writing down yesterday’s time in my binder I’m hoping to look back at it one day, maybe 3 1/2 years later, and see how far I’ve come. I’m determined to do better, and I’m going to keep working on these weaknesses of mine, hopefully with a little less self criticism next time..
At the end of the day, it’s just a workout, and a relatively arbitrary one at that. Go home and forget about it. Sure, it’s good to measure things like the time it takes to do a workout, but ultimately what matters is that you gave it your all. And you did. I was there.
Once you get pull-ups, you’ll be working towards chest-to-bar pull-ups… and then bar muscle-ups… and then ring muscle-ups… and maybe front levers, etc. if you want to go the more gymnastic route There is always something to work on. What matters is that progress is being made.