Draining Snatch Work

I had a couple of busy day shifts at work and I was absolutely spent when I arrived home last night, to my 2 girls who just wanted some Mama time before they went to bed. After I spent some time with them, I showered and fell asleep on the couch watched some TV. I got off the couch only to drag my sore body to bed and almost fell asleep as my husband was tucking me in (he comes to bed later and has tucked me in ever since we’ve started dating). I woke up a few hours later to the sound of snores in my ears (the hubs) and had about 30 mins left before the alarm would go off. I managed to fall back asleep and it was a struggle to get up for the Oly class this morning. I hate showing up when I feel like I have nothing left in my tank. It makes for a difficult class…

To make things harder, today was Snatch Testing Week. Eesh… The format was different from the previous testing weeks I had done and although it was super challenging, I liked it much better. Instead of testing both the Snatch and the Clean & Jerk in the same session, today was a self-led test of the Snatch  only. Here’s how we ran things:

Photo 2015-05-14, 5 49 50 AM

The top was our warm-up, the % were the weights we had to use in order to build up to our 1RM

Considering my previous 1RM was 60#, here were the numbers I had to play with:

My low attempts at a 1RM snatch

My low attempts at a 1RM snatch

Because my 1RM is so low, it didn’t give me much room to play with my weights and I had to modify as above. The numbers on the right were just times on the timer for me to start my reps at. As you can see, there was plenty of time for rest. Here’s how it all went down:

  • 3×40#: Felt good and easy to actually drop into the squat
  • 3×45#: More challenging, but I was still able to drop straight into the squat
  • 2×50#: I was planting my feet too early in the catch. My feet planted when I was still upright, instead of down into the squat
  • 2×50#: That was my worst set. When the weight increases, I get this mental blockage about dropping into the squat. Had a good chat with Coach Caleb and he explained why it was actually SAFER to drop into the squat with locked elbows and fail a rep than to catch it upright, without locked elbows, and then trying to control the drop into the squat. I was exhausted and frustrated. I feel like every week I attend the Oly class, poor Coach Caleb repeats himself ALL. THE. TIME! I know what I,m doing wrong, I just have a real struggle fixing it. I felt like I had nothing left. I wanted to quit and go home. This lift really frustrates the crap out of me and it challenges me and pushes my buttons. I took a longer rest and reset my mind frame before attempting the next one.
  • 1×55#: I really committed to this lift and, although it was a fail and I had to bail out of it (too much on my heels), Coach Caleb was way happier with this one because I had actually dropped into the squat with locked elbows.
  • 1×55#: Success! It was hard, but somehow felt smooth.
  • 1×60#: Success and much more efficient than my previous 1RM attempt. I actually dropped. I caught it higher than a squat, but much lower than I’m used to. Coach Caleb said it was now time to go for my 1RM

Snatch 1RM: We had 3 attempts for each weight. If you succeeded, you then had 3 attempts at a heavier weight until you reached failure on all 3 attempts.

3×1 @ 105% = 65#.

Tracey wanted to film my attempts. I think it made me a bit self-conscious, but it was nice to see where my mistakes were.

1st attempt: No problem pulling the bar up to my shoulders, but I didn’t commit to dropping, therefore failed.

2nd attempt: I couldn’t get the bar high enough.

3rd attempt: I managed to pull the bar and somewhat dropped underneath it, but I was too much on my toes and therefore had the bar too much in front of me and couldn’t correct it.

Below is Coach Caleb, doing a Snatch from the box. I cannot get over his speed in pulling the bar upwards, all the while, dropping into the squat! I’m in awe! He’s so fluid! This is what it should look like, but from the ground up instead.

225lb for a double from the blocks #bouncy #crossfit #crossfitregionals #roadtoregionals #snatch #thxcam #horseeyes

A post shared by Caleb Woiwod (@calebwoiwod) on

 

So, my 1RM remains at 60# for now. However, for the purpose of %, Coach Caleb now wants me to use 65# instead of 60#, otherwise, I will never progress.

I came home to wrestling kids and even though all I wanted to do was go back to bed, it wasn’t gonna happen. I had to laugh at some of the things you say as a mom sometimes. For example, Rina was in the process of getting dressed and was walking around, butt naked. Béatrice kept on head butting her in the groin and I, very matter-of-factly, said to her: “Béatrice, don’t put your head in your sister’s vagina!”

Yeah, this is the kind of stuff you can hear more often than I’d like around my house…

 

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