Hang Power Snatch
5-5-5
3-3-3
1-1-1
Post loads to comments.
Do you have specific weaknesses? What are they? Do you work on them or ignore them? Post thoughts to comments.
Notes, tools, articles and ephemera:
- First event at the 2009 CrossFit Games is a 7.1k trail run.
- Chris Spealler has 106 pull-ups. The video is from the CrossFit 2009 Games blog.
Definitely MU's. DU getting better. HSPU working on them. Running sucks but I feel it is improving. These are what come to mind quickly. Definitely working on them, although MU's are the biggest weakness and are worked on the least.Dom – way to push yesterdayDan – impressive
My weaknesses are any of the WOD's that take more than 5 minutes and also the following exercises:pull-upsmuscle-ups (can't do them)double underssit-ups in high volumerunningI am basically an advanced beginner at most things. Every workout is a challenge and offers a chance to move forward. I enjoy every instance of progress. I would probably spend an hour every day doing skill work if I had the chance.
The primary weakness I have right now is shoulder strength. This is tied to an overall lack of raw strength. I also have a mental block, often, in workouts that forces me to quit before my body needs it. I am working on the (shoulder) strength by lifting heavy at least two days a week, one day is always shoulders. I am working on the other weakness by pushing through, by not predetermining where my breaks will be, by forcing to go all the way through (and having Dan yell at me some more). I also have a weakness in my oly lifting forms. I am working on this by incorporating lighter oly lifting into my metcons on heavy lift days. I have more weaknesses, but these are the ones I am most thinking about these days.
Hang Power Snatch95 x 5 x3105 x 3 x 3115 x 1 x1 125 x1 x 2 fail10 Min AMRAP10 Burpees5 ring dips2 rope ascents (no legs)10 GHD situps3 rounds + burpees, dips, rope, ascents. A trail run at the games? over 5k? That is pretty awesome.
Kaya Report: Enjoying time in Wisconsin with my grandparents. Swimming, going down a waterslide, first time dive off a diving board, watching Disney dvd's, playing with new friends. Miss my mom and dad and hanging out at crossfit 305.
Hang Power Snatch95x5, 105×5, 115×5, 125×3, 135×3, 135×4, 155(f), 145(f), 145x1Weaknesses: Heavy squats, Overhead squats, overhead press, HSPU, Pushing. Work on all of them as much as I can. I also notice a decided lack of unilateral and multi-directional movements in CF. We'll be adding some of this in, but things like basketball help to keep them okay personally.
Too new at Crossfit to really say I have any strengths. I would list everything as a weakness except maybe pull-ups and HSPU.Biggest problem for me is mental. Although I have done some weight lifting, Bikram, pilates, etc, I have not competed in a sport since college rec leagues – over 15 yrs ago. So when I am half way through a metcon I tend to let up too easily. Need to always remember that resting 30 seconds instead of just 5 won't make the next rep any easier.
95×5, 115×5, 125x5135x3, 155×3, 165x3175x1, 185×1(f),185×1 (f)thanks crew for the encouragement
For me the biggest challenge has always been mental. However for a long time it was a weakness. Crossfit has helped me to overcome my weaknesses. Sure there are certain exercises that pose a problem over others but I believe that weakness is a mental thing. Setting PR's has as much to do with mental preparedness as it does strength. Push through your barriers. All of them. Every time. Go Crossfit305
95×5, 105×5, 115×5,125×3, 135×2, 135×2 – failed on last two reps135x1, 135×1, 135×1 – decided to stay there and work on technique. Unbeknownst to me, I use the slingshot technique.K255x5, 55×5, 55x565x5, 65×5, 65x570x1, 70×1, 70×1
95×5, 105×5, 115x5125x3, 125x3135x1 (f) 125×13 x 10GHD, 10CTB, 10 ring dipsWeaknesses – all of the OLY lifts, especially any type of squats. Mental is key for most things – I think road races like triathlon, 5k, 10k etc..go a long way towards improving this component. It forces you into the 'pain zone' for long periods of time and helps with understanding your personal tolerances for exertion levles over time duration.Perhaps we should target a local 5k to do together
95×5, 105×5, 115×5, 135×3, 135×3, 140×3, 155(f), 145(f), 145×1, 155(ugly but got it)
Hang Power SnatchScaled due to time5-5-53-31-195-105-115135-140145-155Felt good. This was the first time going heavy with this exercise so I definitely was really thinking about form, especially maintaining back integrity. Dropping under the bar is always a little scary and I have a tendency to drop wide instead of just bending my knees. The snatch is probably the most athletic lift we do and is quite challenging.