Yesterday morning I followed through with my new mini-goal Aly set for me. I felt fantastic afterwards!
400 meter runs 4 rounds (w/1 min. rest instead of 45 sec.):
Average 400 meter time – 2:35
Kettlebell Swings 21 for time, rest same amount of time:
20 lbs for an avg of 30 seconds per round with equal amount of rest
Now that I have my starting point, I’m excited to watch this progress.
Later that evening at Crossfit Native, the white board read as follows:
Monday, October 31 2011
Junk Yard Dog – Burgener Warm Up – Skill Transfer
Muscle Snatch – 5×5
Workout Of Day:
1min on 1min off for 10min
Jumping Squats – 1 to 2″ for Max Reps (45/33)
10 Burpee Penalty for Rounds Under 30 Reps
(Does anyone else see “for rounds under 30 reps”? Should I drop and do 40 more??)
I accidentally grabbed the 45 lb bar instead of the 33lb bar. (on everything!)
Power Snatch 5 x 5 – 45 lbs for 1st set, 55 lbs for 2nd thru 5th set. The 55 lb felt like a good weight to practice with.
WOD – Jump Squats 19 (had major brain farts), 21, 17, 15, 11 (failed twice) – 83 reps
Penalty 10 burpees. As I pointed out early, something tells me this was supposed to be for every round we didn’t complete 30 reps in. But who am I to argue?
I’m definitely no expert, but I can already spot a few mistakes on my own.
It looks like I’m pulling with my arms instead of using enough momentum. I still have a lot of practice with my stance and landing. Hell, I still have a lot of practice, period.
Some Issues I was/am having:
- Placement of arms overhead. My shoulder hurt last time. It took about two weeks to recover fully. It’s still a little tight.
- My landing stance was too wide leaving me with virtually no base. There’s no way that weight could get any heavier without a solid base!
Alignment of my arms overhead was an easy fix. Greg pointed out they were too far back. I also had to tighten up through my torso more and flip my wrists up, as Kirk describes it, “like you’re ripping the bar in half”. With only those two pointers I had no shoulder issues.
My landing stance was confusing the heck out of me. There were two things causing this.
1.) I didn’t always start out with a jump stance that was right for me. Sometimes it was too wide and sometimes it was too narrow.
2.) I was over compensating in my landing. A small movement didn’t feel like enough, so I would jump wide. And depending on where I was starting also depended on how wide my landing stance was. It wasn’t until Greg had me jump into landing without any weight that I saw exactly where I was going wrong.
I have a lot more practice ahead of me, but I love this!
Are you a pro at Olympic Lifting and have some pointers for me? FIRE AWAY!