Category Archives: Snatches

Sunday Fun Day

Posted on March 27, 2011 | Leave a comment

I LOVE my Sunday WODs!! Sunday is our day to work on our weaknesses, test and challenge ourselves, and have some fun! We are relaxed, not in a hurry to get going or to get out. We always have a great time!

Today’s Fun was:

1000 Jump Rope (singles)
30 Squat Snatch 55#
30 Burpees
30 Push Press 55#
30 Lateral Jumps over Barbell
30 Sumo-deadlift High Pull 55#
30 Box Jumps on 24# box
1000 Jump Rope (singles)

I finished in 42:08. Then we did 4 sets of Tabata (4 minutes of 20 secs work, 20 secs rest for each exercise) abs/core work (16 minutes total). Knees to chest (with feet in rings), Wall Ball Sit ups (10# ball), Plank Holds (with 25# plate), and knee up over box with 10# dumbbell.

AWESOME WODs!!

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Posted in Box Jumps, Burpees, Jump Rope, Knee to Chest (feet in rings), Knees to chest (lift feet over box w/ weight), Lateral Jumps, Plank Holds, Push Press, Snatches, Sumo Deadlift High Pull, Wall Ball Sit Ups, Workout of the Day

Participating in the CrossFit Games Open

Posted on March 17, 2011 | Leave a comment

Several of us from No Excuses decided to participate in the CrossFit Games Open. I think that it will be fun to measure myself up against several thousand other women around the WORLD! Knowing that there are some amazing women out there makes me want to push myself harder, to see what I REALLY can do!

I did the first WOD today (10 minutes, as many rounds as possible, of 30 double unders and 15 55# snatches) and only got 5 full rounds. I pushed myself but I was so nervous at the start that I kept tripping up on the double unders during the first couple of rounds. As I got into it my double unders got smoother and I did better. Because of this I think that I will do the WOD again this weekend since I have until Sunday to post my results.

So far I’m the top woman in my gym, but somehow that just isn’t enough when the top women in the world are posting nearly 10 rounds. TWICE my results. I would like to be able to get 6 full rounds, maybe into the 7th. I don’t know if I can, but if I can be smooth on all of my double unders then I know I can do better and at least get INTO the 6th round.

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Posted in Double Unders, Snatches, Workout of the Day

Tuesday, November 30, 2010

Posted on November 30, 2010 | Leave a comment

I will DEFINITELY be taking a Rest Day tomorrow. I was going to take one today, but decided to test out the Christmas WOD I came up with instead. I may regret that decision tomorrow!!!!

The WOD was as follows:

1 Hang Power Clean (85#)
2 Power Snatches (65#)
3 Front Squats (85#)
4 Clean & Jerks (85#)
5 KB Swings (55#)
6 Squat Cleans (65#)
7 Abmat Sit ups
8 Medball Tosses (15#)
9 Double Unders
10 Box Jump Burpees
11 Toes To Bar
12 Jumping Lunges

The way it works is you start with #1. Then do #2 and #1. Then do #3, #2, and #1. Then do #4, #3, #2, #1….and so on down the line. The number of reps is the number of the exercise. What I realized during the wod is that the weights were too heavy to do that many reps of. I think I’ll have to re-work the exercises because that was super TOUGH!!! It took me 47:20 to finish.

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Posted in Clean & Jerk, Double Unders, Front Squats, Hang Power Cleans, Jumping Lunges, Kettlebell Swings, Sit ups, Snatches, Squat Cleans, Toes to Bar, Wall Ball

Monday, November 1, 2010

Posted on November 1, 2010 | Leave a comment

It was Jill’s 42nd Birthday today, so we put together a great WOD!

2 rounds of 21 exercises (21 reps each, except on the run):
1. Air Squats
2. Sledge Hammer
3. Pull ups
4. Sit ups
5. Superman
6. Burpees
7. Walking Lunges
8. Wood Chop
9. Push ups
10. Box Jumps
11. Push Press 45#
12. KB Swings 35#
13. Back Squat 45#
14. Turkish Get ups 10#
15. Wall Ball 10lb
16. SDHP 45#
17. Tire flips
18. Double Unders
19. Knees To Elbows
20. Hanging Power Snatches 45#
21. Run 200 m

It took me 1:07:10 to finish the entire thing twice! YIKES!!!!!

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Posted in Air Squats, Back Squat, Box Jumps, Burpees, Double Unders, Kettlebell Swings, Knees to Elbows, Lunges, Pull ups, Push Press, Push Ups, Running/Sprints, Sit ups, Sledge Hammer, Snatches, Sumo Deadlift High Pull, Tire Flips, Turkish Get Ups, Wall Ball, Wood Chop, Workout of the Day

Saturday, October 30, 2010

Posted on October 30, 2010 | Leave a comment

I’ve decided to actually do a 24 hour carb up, instead of just the 12 hours I’ve been doing. As I somewhat expected, this last week was my worst week since I began low-carbing/Ketogenic. Last week’s carb up was my test to see how I’d respond to a carb up day of mostly crap (sugar and fat). It was “successful” in that it showed me just how shitty I could feel after not carbing up properly. So, today I plan to deplete as much gylocgen as I can this morning and then spend the next 24 hours carbing up on starches, vegetables and protein. Then I’m hoping for a kick-butt week next week!

6 mile run – averaged a 10:00 pace (NICE since I haven’t run that far at a good pace in SEVERAL months)
then rested 25 minutes (driving home, getting to gym, warming up for WOD), then did:

“I Love Hangovers”
20-15-10-10-10-15-20 of:
45# Hang Power Snatches
45# Overhead Squats
Push ups
I finished this in 27:08 (not a PR – last time was 21:23 – and not surprising because I just ran 6 miles!)
then I rested 5 minutes and then rowed easy for 20 minutes

Considering how I’d felt all week, the run went pretty well and the workout wasn’t horrible. But, it was very taxing and it was obvious that the week took its toll on me. I’m looking forward to carbing up smarter and hopefully having a MUCH better week next week!!!

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Posted in Overhead Squats, Push Ups, Rowing, Running/Sprints, Snatches, Workout of the Day

Friday, October 29, 2010

Posted on October 29, 2010 | Leave a comment

I spent the last couple of days feeling crappy, with a rough headache. I’m not sure what it was but I don’t normally get headaches like that so it was pretty crummy. There were two WODs I wanted to make up from the days I didn’t get to the gym (Tues, Wed, and Thurs) so I decided to do them back-to-back with only a 5 minute rest between.

Fran
21-15-9 of
65# Thrusters
Pull ups
I finished in 6:25 – NOT a PR

“Jungle Fever”
75 Hang Power Snatches (50# – was supposed to be 55 but I didn’t know that)
Do 1 round of Cindy every 2 minutes
(Cindy is: 5 pull ups, 10 push ups, 15 squats)
I finished this in 21:21 – definitely NOT a PR – the last time I finished in 11 something!

then I rested about 10 minutes (driving home) and then walked briskly for 30 minutes.

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Posted in Air Squats, Pull ups, Push Ups, Snatches, Thrusters, Workout of the Day