Nicki had us run through a good little warmup this morning with some Tabata rowing and some medicine ball goblet squats, transitioning to an OHS at the bottom.. I was sadly pouring sweat after this.
SWOD - Snatch Balance 3,3,2,2,1 and Pushups 3x10
(My hip flexor felt like crap this morning.. I am a little upset because it was healing up fairly well last week after a month of battling with it and this morning I woke up and felt like the injury just happened.. stupid thrusters.. The only thing that really bothers it is full depth stuff.. the hip extension/flexion required on stuff like cleans or jerks or even kipping pull ups hasn't been flaring up at all, it is specifically when I squat to way below parallel.)
Snatch Balance may be the single most humbling exercise that we do, I completely suck at it. The main problem I find is that when I do the "rack jerk" part of the movement I push the bar like 2 inches too far forward once it is over my head and as I dip down in to the full depth squat I ditch it like 50% of the time just from pure imbalance. The strength is almost irrelevant on this. I was having a lot of trouble just warming up so I decided to ignore the weight and just focus on form and did all my reps at 75 and 85 lbs. I think the last time I did this about 5 months ago I was doing 125 lbs, so this was a wake up call that I need to start incorporating this again. Yikes.
WOD - AMRAP 7
C & J @ 155#
Reps - 33
7 minutes went by awfully fast on this one. I went into it thinking I would try to do none of the reps at touch-and-go and drop each from overhead (saves grip and the energy of lowering the weight back down with control) so that I could pace the entire 7 minutes and not burn out after 12 reps unbroken. I switched over to split jerks after my 10th rep because I was getting a little tired but that turned out to be a stupid idea because it was burning too much time. I was at about 21 reps at 5 minutes in and I was determined to at least break 30 no matter what. For the last 2 minutes my pace improved and I went back to push jerks and felt much better. If I were to do this one again I would try to do a couple doubles at the beginning and never switch to split jerks. I think I could get 40 reps if I paced the opening 2 minutes with a little more OOMPH..
UPDATE
Afternoon WOD - 5PM
5 Rounds:
3 Ring Dips
6 K2E
9 HSPU
12 Pistols
Time 9:03
Felt good enough this afternoon to go back and hit another WOD, this one was not too high impact or heavy so I thought it was a nice start toward getting used to having some 2-a-days.. In this WOD I scaled the pistols by sitting down on the smallest box and I did 2 of the rounds of HSPUs to the floor before adding 1 ab mat in the middle of the 3rd round.
After the WOD was over some of us were chatting about Pistols scaling options because they vary so much from person to person. Some people use a band or pole to help them through the entirety of the movement, some sit down on a box and stand back up, and some prefer to stand up all the way on top of a box and then lower themselves down while keeping the other leg straight.. To this point, I was never really happy with any of the 3 options because I have the physical strength to do it, but the balance point at full depth always gave me trouble. (Using a band and getting to full depth does not mimic the balance point at all because you lean so far back to create resistance in the band.)
BUT, low and behold, Nick and Brie happened to mention just putting your heel on a small elevated surface like a 25# plate as a 4th option, and you can move slowly down to a 15, 10, 5# etc. Intrigued, I immediately walked over to the 25# plate on the ground near us and tried it.. BOOM, perfect, right down to full depth, perfect balance, right back up. I will be using this as my scaling for pistols from now on and I REALLY like the idea of just simply being able to graduate slowly but surely to smaller plates once I get comfortable with the previous.. Before, with the small box, I felt like I was in a black hole of skill development, never really helping myself find a balance point or developing the core strength needed because I was just plopping down without control and forcing myself back up.
It is sad how happy stupid little things like this make me at CrossFit..
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