Dumbbell Snatches and a Torn Callus
Today’s workout consisted of something brand new for us here at CrossFit Metro – One arm, dumbbell snatches, and before you think that it sounds easy – just wait until you give it a try.
picture: My first torn callus from pull-ups. I need this torn hand remedy
Wednesday WOD
- 21, 45 pound Dumbbell squat snatch, left arm
- 21, 45 pound Dumbbell squat snatch, right arm
- 42 Pull-ups
- 15, 45 pound Dumbbell squat snatch, left arm, 15 reps
- 15, 45 pound Dumbbell squat snatch, right arm, 15 reps
- 30 Pull-ups
- 9, 45 pound Dumbbell squat snatch, left arm, 9 reps
- 9, 45 pound Dumbbell squat snatch, right arm, 9 reps
- 18 Pull-ups
Training videos for the WOD
Christian says:
“I dropped the weight on the set of left arm snatches, so I scaled to 35lb dumbbells to get a better movement and more control. Still taxed me like crazy.”
“Pull-ups as RX’d and while I still officially suck at pull-ups, I am getting a stronger kip and first set of 10, followed by 4-6 follow-up sets.”
“Not great – but improvement.”
“Tough workout – but I loved it!”
Screwing the WOD
I read the CrossFit HQ site incorrectly this morning and ended up doing push PRESS, instead of push JERK …{sigh} I suppose I can blame it on it being early in the morning and a foggy brain.
Wednesday WOD
- Push Press 3 x 3 x 3 x 3 x 3
Warm up: Berg warmup, 8 pull-ups, 10 push ups, press with bar 95lbs and 115lbs
- 135 lbs
- 155 lbs
- 175 lbs {missed first – no count}
- 165 lbs
- 165 lbs {missed third, racked and then got last rep}
- 155 lbs
Summary: even though I negotiated an unperscribed lift, I did experience an increase in strength. I finished the training with two more sets of kipping pull-ups, continuing to work on my kip.
Post-certification Workout
Today is a rest day, but yesterday, after certification, I felt the need to train – but not the HQ prescribed filthy fifty. I need more energy for that and certification had me a little zapped.
Post-certification WOD
Four rounds of:
- 20 push-press 45 lbs
- 20 kettle bell (dumbbell) swings 40 lbs
- 5 burpees -with new standard clap
Two rounds of:
- 10 medicine ball pushups
- 10 inverted rows
- 120 jump rope
Evening:
A little 2.3 mile run with my stepson working on the movements learned at the CrossFit Running Certification.
Peachtree Road Race Warm-up
The Atlanta Peachtree Road Race is the not only the World’s largest 10K, but largest organized race of any length. Larger than the New York Marathon, Boston Marathon, on and on… Christian Griffith, founder of CrossFit Metro will be running the race in time group 1A – give a shout out if you’re out there!
WOD – Peachtree Road Race warm-up
Two rounds of:
- 20 pulldowns (105 lbs)
- 20 pushups (fast)
- 20 air squats
- 10 OH squats
- 10 shoulder stretches
Finish up with:
- Hip, back and glute stretching
- 20 minutes swimming (slow)
Good luck to all the Peachtree runners. Have a happy Fourth everyone!
And as always, …Get some!
Weening back in Even Stronger
Feels good to be Crossfitting again – not quite at WOD strength again yet – but completing the movements and working my way back up.
“Tossed Salad”, CrossFot Metro custom WOD
One round of: all lifts with the 45 lb Olympic bar only
- 20 deadlift
- 30 sumo deadlift
- 40 squats
- 20 overhead press
- 20 pullups
- 20 45-degree pullups
- 20 pushups
Went well…
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CrossFitMetro.com Information
CrossFitMetro.com
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"Just'a couple of dudes CrossFit Training in Metro Atlanta, GA"4007 Ancient Amber Way
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Norcross, GA (Peachtree Corners area)
Phone: 704.FAR.THER
email: christian@crossfitmetro.comWe are NOT a CrossFit facility nor open for membership; however we recommend CrossFit Atlanta for those seeking an well-organized, successful box"
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