This is a blog to track my progress in Crossfit.

Cardiorespiratory endurance, stamina, strength, power, speed,
flexibility, agility, accuracy, balance, and coordination: you're as good as
your weakest link.

- Crossfit Founder Greg Glassman

Friday, December 31, 2010



3 x Max TTB - I suck at these, but I did get two whole toes to bar!

Snatch Balance
3-3-3 (Stay at around 60-65% in order to work on speed under the bar)
I worked at 15# for speed, then 35# then 45#...when 45# started getting ugly, I went back to 35#. Just worked on form and speed.

6 Sets: Power Snatch + Overhead Squat + Snatch

*This means you will power snatch the barbell, stand it up, then immediately perform an OHS, then return the barbell — controlled, not by dropping — to the ground and immediately squat snatch the weight. Your hands should not come off the bar throughout the three exercises. This will mean that you need to control the weight — pick something heavy and challenging, but that will allow you to execute perfect reps. Since this is new, try a couple warm up sets to get a feel for what weight you should start your work sets. To try increase the weight each time, while still maintaining good reps. This should not be sloppy.

I practiced power snatches at 55# then I did these sets (minus the squat snatch) at 45#. Did a couple sets with the squat snatch at 35#. I still have the mental block about getting under the bar. And I need to work the scarecrow shrug, transition my hands from down to up, and throw myself under. Mental. Mental. Mental.

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