friday fun at ASC

Friday afternoon workout, at ASC, with Brian Cohen:

Warm Up

500 meter row 1:55
Double unders practice; best set was 7 DUs.
200 meter run
Shoulder mobility and dumbbell calisthenics
Leg stretches
Some heavy bag


Front squat: 10 x 45 / 5 x 115 / 3 x 145 / 1 x 160 / 5 x 170 (PR); volume: 2,470.
Snatch Balance: 4 x 100, fail on 5 / 5 x 100 / 5 x 100 / 4 x 100, fail on 5 / 5 x 100 (PR); volume: 2,300.
Snatch: 7 x 1 x 105 (10 attempts, 3 fails, 7 successful). Volume: 735. 105 lbs is 91.3% of my current 1 RM in Snatch. So, this ought to have been a good stimulus for me.

Analysis of snatch training progress: Obviously, with the OHS work during the past couple of weeks, and the snatch balance work, and the dynamic effort, low volume snatch work I’ve been doing, I am chasing bigger numbers on the snatch. And I am going to get them. I have not just been trying to max out all the time with it, but rather, have been more concerned about speed, aggression, range of motion, and execution. I am trying to get better at the lift, without much help in the form of coaching. While I am improving, I also worry that I’m cementing bad habits I can’t observe. Brian saw me trying to snatch without bringing the bar close enough to my body. After he cue’d me to keep the bar closer, I slowed myself down in the 1st pull, focused on it, and ultimately could feel a world of difference.


3 rounds at “moderate” pace (75% or so):
6 double unders,
8 box jumps (24″)
10 KB Swings (50 lbs) (Russian swings)
200 meter run

snatches, platforms, and clouds

This Week’s Reading List: Why I practice the Snatch Balance before snatching, info on Constructing Lifting Platforms, and Keith Norris’ Theory to Practice on “Emergence” and Physical Culture.

the hump day hump

Blistering hot day (90+ degrees), open gym session, mid-day at CFA, working on Overhead Squat and Snatch, ended up with new PRs in OHS and Snatch Balance.

My day was full to the brim with work, with parenting, with shopping, with obtaining materials for the new Asheville Strength and Conditioning space, and of course, with training. Besides what’s listed below, I loaded and unloaded 10 3/4″ sheets of plywood at Home Depot. That extra volume is nothing to sneeze at.

This session was meant to be a simple, not too intense lifting day. But it turned out to be a relatively constant effort, which, combined with the humidity and heat, left me drenched with sweat. Also, it’s worth adding that even though this was a midday session, it was done in a fasted state. I ended up with about 19 hours of fasting today. A bit too much, but I’ll handle it.

I planned out the session exactly, and hardly deviated from what I planned beforehand. Here’s what I did do.

Warm-Up: Double Unders x 10 / 200 meter run / Double Unders x 10 / 200 meter run. Mobility. GHD Hip Extensions. Lightweight shoulder work.

Deadlift: 5 x 135 / 3 x 5 x 200. Got a few tips from Corey here; one of which is definitely worth attending to: remaining fully engaged at the top of the lift, from buttocks through the whole chain.

Back Squat: 10 x 45 / 3 x 5 x 160. These felt really solid. I was pretty amazed.

I was determined, after this warm-up, to get another OHS PR, to follow the new PR of wednesday 2 weeks ago. It went smooth as silk!

Overhead Squat: 5 x 45 / 3 x 95 / 3 x 115 / 1 x 130 / 1 x 140 (PR)

From there, into training the snatch.

Snatch Balance: 5 x 45 / 5 x 75 / 5 x 95 (PR)

Snatch: 5 x 3 x 95 (5 second pause between lifts to reset; 3 minute rest between sets).

I started at about 11:15 am and finished right on schedule at 12:45 pm. Great fun. This is living.

I was so glad I didn’t do Jackie today! Having completed this training session, now I can’t believe I earlier felt any CrossFit guilt about skipping that WOD. Ha!

Analysis of what went on here today. For that, maybe compare: 2/19/2011 and 5/18/2011

saturday snatches

Saturday, Open Gym, 10:15 to 11:30 am. Feeling kinda beat up by the week, for some reason. Sleep has been shaky. I’ve also lost weight. Still, glad to be there.

Warm up: 1000m row: 1022m total; avg split: 155.9; average stroke/min: about 19; time: 3:57. Then, Mobility; push ups 15 ; pull ups c2b dead hang wide grip blue band 10

Snatch Progression

Neck press w/ clean grip 45×10; w/ snatch grip 45×10

Overhead Squat 45×10 plus deep squat holds on 1&10

Snatch balance: 5×45 / 5×65 / 5×85 (PR)

Snatch: 2×85, f on 3 / 3×85 stumble on 3 / 3x3x85 progressively better. Then 1×95 and 1×105 and ran out of time. Volume: 1,390.

Feeling ok about this. A good start to a long-term progression.


A great first WOD back in the new training cycle: snatch balance, and “singled out” (3 rounds, kettlebell swings and one arm dumbbell push presses).