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[QUOTE]5X2 Hang snatches w/o hip flexion. 85.....135. [/QUOTE]
Ok I have to ask; how do you do these? and then its into a full snatch bottom position, right?
is it a snatch from the hip?

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7/19
WU: Row 600m; upper body mob; hip and hamstring stretches; squat 70, 85X5
Lift: Squat 105, 120, 140X3, 155X6
Assist: 55# good mornings X5X10; lunges X5X10
WOD: Isabel (Scaled)
PVC snatch X 30 reps
3:37
Cash out: PVC OH squats; 10# snatch

Small victories. During the snatch workout was getting the shoulder mobility improved and better bar position at the top. All of the PVC OH squats were with good body position.

7/20
WU: Row 600m; upper body mob; hamstring work; bench 75, 95X5
Lift: Bench 115, 130, 150X3, 170X8
Assist: Push-ups X4X10; 50# DB rows X4X10
WOD: Fran (scaled)
45# thrusters and assisted pull-ups 10, 10, 10, 10, 5
5:52
Cash out: 45# KB swings X20; balance beam X 2:00

Small defeats: Shoulder quite sore and stiff after the thrusters. Uncomfortable to raise arm overhead or to put hand behind back. The "good news" is that it doesn't hurt where it used to hurt after the labrum tear. I think I'll do a leg heavy WOD tomorrow. ;)

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[QUOTE=Deb Weber;1079269]Ok I have to ask; how do you do these? and then its into a full snatch bottom position, right?
is it a snatch from the hip?[/QUOTE]

just bend at knees and shrug. Less power than Oly or power. My coach uses these as warm ups. When you then do the whole lift it is so much easier.

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[QUOTE=Pat Quigley;1079266]... Holding at the bottom is tough--yet I think it really helps to lock into the brain the "bottom" of a back squat...[/QUOTE] Especially when the instructor says, "You didn't HAVE to do that!" :D

Alden - Hang on to the good stuff and work on the goats!! Nice work out!!

Claw - Boy, can I relate!! And you're the speed demon!!

[B]WU:[/B]
Run .98mi UP Area B Hill (175ft elevation)
400m run
2 rounds;
3 Wall Walks
10 Push Ups
15 Air Squats

5 Rope climbs (~12ft)

[B]WOD:[/B]
3 rounds:
100m sprint
3 Rope ascents
2 Wall Walks

100m walk back to start

Didn't bother to time it!!

[I]Forgot how much I missed rope climbs - and brutal they are!! The only saving grace was that it wasn't in the upper '90's with 100% relative humidity! I was glad that I was able to still climb since Jan '11! Did my best to avoid rope burns!! ;)[/I]

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William, I agree. Just getting WOD is the only key feature.

Today, the WOD was:

1 rft
30 kb snatch w. 53#
100 du
30 kb snatch w 53 #
Scale: 50# db and 3:1 jumps
4:30.

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Bill H - Looking forward to the day when rope climbs and pull-ups are only hard and not painful ;) But most every day is progress so I can't complain.

7/22 Bike ride
19 mi with big hills.
Not much "lead in my pencil" today. Late night last night with friends; big dinner with wine so I didn't sleep well.

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great work as usual everybody.

friday ride the lightning

5 rounds

200m run w/20 lb med ball
9 45lb dbells rows
12 30 lb dbell bench press
15 20 lb wall ball

17:57

then home to smoke 36 pork butts for a friends wedding and another bike race vollie party saturday nite for 100 that we were catering followed by hanging out at the gym over nite to support our coach who was doing a 100 mile run in southern california.

after cleaning up today it was a rest day.

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Cliff working out and Paleo too. Great weekend.

WOD

Fight gone bad.
267. Have to look thru my old diaries to see how this compares.

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[QUOTE=Alden Hingle;1079868]Bill H - Looking forward to the day when rope climbs and pull-ups are only hard and not painful ;) But most every day is progress so I can't complain...[/QUOTE]Alden - That's what it's all about!!

[QUOTE=Pat Quigley;1080013]Cliff working out and Paleo too. Great weekend.

WOD

Fight gone bad.
267. Have to look thru my old diaries to see how this compares.[/QUOTE]Pat - Looks awesome to me!! (Cliff - the WOD & Paleo eats too!!)

[B]WU:[/B]
500m row
Dynamic Stretching:
~40ft:
Walking lunges
Sumo Squats
High knee Pulls
Spidermans
High Knees
Butt Kickers
5 Inch Worms (2 push ups per)

[B]WOD:[/B]
15 min to find max Snatch Balance

95# [I]Hadn't done these in a while. Wasn't getting low enough into the squat.[/I]

then

4RFT:
400m run
15 Pull ups

15:08

[I]Was supposed to be Chest to bar pullups. I scaled to as high as I could get 'em pull ups! Just focused on being consistent! And I wasn't the slowest one on the board!!

On a somber note, my brother-in-law passed away this morning. It was way too early for him (he was only 58), but since he had suffered much over the last four years, he is at peace. And at least all his children were able to see him before he passed. It's another reminder to be thankful for CrossFit and that I'm able to do WODs, and what a great bunch of folks all the crossfitters are!![/I]

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tonite

3 rounds
10 135 bench press
2 50 yard run out and back

4:48

heard from a couple of people at the wedding that the pulled pork was one of the highlights of the nite.

bribed a couple of the coaches with pulled pork as well. can never have to many brownie points at the gym:D