Another cool workout, and a snatch test

In Scott’s noon class today we did 5 x 5 weighted dips, then with a partner, take turns doing 3 cleans and do as many rounds as possible in 20 minutes. For the dips, I managed a few reps with 8 kg attached to me, but I did the 5 x 5 with a 15-lb dumbbell between my ankles. Adding weight to bodyweight drills is so gratifying. For the cleans, I used 30 kg and my partner and I did 32 rounds.

In the evening after I was done working, I decided to try the new RKC snatch test: snatch a 16-kg kettlebell as many reps in five minutes as equal your weight in kilos. Someone recently pointed out that this (at my weight of 60 kg) is one snatch every five seconds, and this seemed intimidating, though I realized that each rep takes way less time than five seconds. I thought I had better try this now in case I need to train to do it in September when I go renew my certification. Kellie timed me and counted reps, and I did 60 reps in 2:47 without putting the weight down. I ought to work towards doing all 60 with only one hand-switch, but for the new snatch test you can switch off as much as you need to.

A cool new stunt

I wish I had a photo or video of this! Next time I will get one! In the nine AM level 2 class last Saturday we learned to do one-arm barbell snatches. Just like dumbbell snatches but with the added balance issue. I had never done these before and had unwittingly dismissed them as something only guys can do! Silly!

As usual (with a new lift) I was pretty conservative on weight, and used the women’s bar with 5 kg on it, for 20 kg. The workout was: 4 combination hanging leg raise/lever hang; two handstand push-ups; two one-arm BB snatches per side; 10 rounds. It was so fun and so tiring because of the HLR/lever hangs in particular. I managed three single handstand push-ups, against the wall, with an AbMat under my head. After that I did controlled negatives. Love those one-arm BB snatches! A cool stunt!

Fight Gone Long

I went to the Dallas area to visit a friend. We visited the nearest CrossFit gym, the very large new CrossFit FX TX (Hey! that’s my photo on the home page–with the donkey–“two asses!” ha ha), and met Dylan and Dustin Gautreaux, co-owners. The workout of the day was Fight Gone Bad. Dylan said, “We don’t bother with that three-round stuff; we’re going five.” Whoa! Everything’s bigger in Texas! And besides that, I was the only person who showed up for class at 10 on a Friday morning, so I would fight on my own, timed (but reps not recorded) by a trainer named Blake. Results:
FGBapril09
The aftermath:
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That’s Dylan on the left and my friend Cathy on the right.

Saturday workouts

Saturday’s Level 2 workout class a couple of weeks ago involved practicing the parts of a muscle-up, and I learned what I need to work on first if I’m ever going to do a muscle-up: hanging my full weight on the rings using a false grip, which is painful at first, so I don’t do it; and from there, pulling myself high enough so that the rings hit the bottom of my sternum. Dave points out that if you pull that high, the hands are below the armpits, so that you can work on shifting the upper body forward between the rings and then extend the arms to push yourself up.

Last Saturday’s Level 2 workout, I don’t remember, except for its glorious finale–one of my favorite things–super-heavy farmer walks back and forth inside the gym. I’m terrible at around-the-block farmer walks and the weak link is my grip. But it turns out I can carry something extremely heavy for the perhaps 70-foot distance it takes to make one lap up and down inside the gym. Last week I carried two 24-kg kettlebells in each hand (passing the wrist through one and gripping the other), totalling 96 kg, which is a very heavy deadlift for me with a barbell let alone carrying it. Let’s see… that is 211 pounds. I love it. It hits me like a max deadlift does, with extreme fatigue later in the day. I was tired from that farmer walk for three days.

Today’s class involved: two teams of four. One team did 20 rope climbs among them while the other team did parallel-bar swings. Then we traded. I love rope climbs and I did my share, five of them. For the next part, one team ran 200 meters while the other one did dips, then swapped. I was happy because I kept up with the guys on the run, even though my dips were a lot weaker than theirs. We went through the run/dips ordeal twice and I was so glad to be done running! Finally we did some stretching. I got to show people a good shoulder-opening chest stretch from the book Stretching and Flexibility by Kit Laughlin. The book was recommended to me by the massage therapist Colin Broadwater at Glow, who is now a CrossFit junkie.