CF Football

Today's CFF WOD as RX (plus a 20# vest)
10 rounds:
3 pull ups
3 29" box jumps
10m sprint
rest 40 seconds

work time was 27,27,28,24,25,23,24,23,22,22= 10:05

Then did CF mainsite WOD:
Snatch balance 3-3-3-3-3

95, 95, 115, 95, 115 (2)

Didn't do much of a drop and catch, I still do a press/drop then OHS. I don't have any conifdence to drop and catch the bar, but am pretty comfortable bailing out if I'm losing it.

Finished up with a 500m row for time...1:39.2. New PR (beat old PR of 1:39.4)

snatch balance

not very good with any aspect of this lift. Practiced today a few light OHS, trying to keep the bar overhead instead of behind my head & leaning forward. Did a few snatch balances, but didn't ever get a good quick drop. I did better the first few attempts, but as I got tired, I ended up doing more of a wide grip push jerk, followed by an OHS.

All reps, probably 10-12, done at 95#.

snatch balance

1-1-1-1-1-1-1

warmed up with some shoulder dislocates with PVC and skin the cats on the rings...both seem to be helping get the shoulders going. Did some double unders, 12 GHD sit ups, 12 back extensions, and a couple muscle ups.

started snatch balances at 95# (lowest weight with bumpers):

95 -felt like a wide grip push press the OHS
95 - a little better...more drop and catch, but still had to lower quite a bit
105 - same as #1
95
95 - probably the strongest one...best drop
95
95 did 2 OHS to get as deep as possible

did 4 more snatch balances with 45# bar. That's a tough lift. I wanted to do the "snatch" move, but my flexibility issues hamper it!

One of the muscle ups I did was with very little kip...a very smooth move.

Looking forward to tomorrow's first full rest day of 2010!

power snatch, snatch balance, OHS

WOD as Rx was 7 rounds 95#, 7 reps of:

power snatch
snatch balance
OHS

I knew I couldn't do 95# on all, at least without breaking form down, so I decided to work on form as much as anything, while still pushing it. Weights as follows for 5 rounds:

PS/balance/OHS
75,55,75
75,45,65
65,45,45
65,45,45
65,45,45

time: 16:05

probably could've snatched more...especially for the 65# sets, but once I took the 5# plates off, I didn't want to keep going back and forth. Snatch balances were hard, but I started to get the feel of how a snatch is supposed to be done. I noticed if I didn't get under the bar and get my arms back, the weight, even only 45# would come forward.

warmup before included 2 rounds of 15 burpees for time...first round 37.18, second round 40.21.

cashed out with some weighted pullups 2x25#, 2x35#,1x40#,1x50#