Still nursing a sore/ pulled right calf muscle, I decided to stay light and really truely work on snatching FORM. Mostly from the hang, and concentrated on pulling backward INTO my hips a bit with the bar... this would ensure I would keep the bar close, as well as keep it to my body as I would elevate my hips. I often see good snatchers videos and see and hear the bar hit their hips as they explode upwards. I decided this would also help me stay back and hopefully help me. Coach Burgener also advised on this point not long ago and he's the one I've learned about the Oly movements.
I used the bar, then 65, 75, 85 lbs. I stayed on 85 to ensure I did not start to think about weight but the quality of the movement. I wanted explosive, but I wanted to lean back and to get the HIPS moving, elevating, and the bar hitting my hips in that sequence. NO ARMS, NO early pulling with the body, etc.
This was a great session. I did feel it a bit in my calf but it was o.k.
Lots of sets wioth sets 5-6 reps. Using reps from the high hang, as well as from the floor towards the end to try to work on the knees and the bar moving at the same rate... WAIT on the bar is key, as is that final scoop. I did start to feel the difference and will do this type of stuff again

2012 CF Games Open WOD #2

10min AMRAP

Using ONLY 1 bar. Athlete must change the weight after they finish the 30 reps.

30 Snatch 75/45

30 Snatch 135/75

30 Snatch 165/100

reps = 45
The bar felt heavy towards the end of the first set of 30, and Burt and Dawn had advised us to squat for the last 10 of each set. I didn't do a full squat, but it did help my body get ready for the heavier set at 75. I wish my number was better, but I'm fairly please that I did RX.

Previous power snatch PR was 70, so I broke that today at 75# for 15 reps.

Strength
3 Rounds
12 GHD sit-ups/med-ball sit-ups
12 Good mornings
ME strict K2E

Sam-1Round K2E on Bench (no actual Reps). Weight?

Skill:
10 min EMOM
1 Clean and Jerk
(Start light, work up to heavy!)

Conditioning
1 Clean and Jerk (AHAP)
15 box jumps (24/20)
10 push ups
5 two footed mountain climbers (L+R=1)
Sam-75#. 5 rounds +10 Box

In partners complete for time

Cash In: Wheel barrow push ups x 30 each

100m kb farmers carry @ 16kgs
Knee to chest 20 (50)
HSPU 25 (50)
200m OH plate run 10kg (struggle street)
OH lunge walk x 25 (50)
KB jump squat x 25 (50) 16kg
Med ball sit ups 25 (50)

Cash out : burpees 30

Pre-WOD:
5 reps each side of turkish getups #15. Getting a bit better at coordination. :)
Work to a heavy 5 rep set of bench press & 10 reps of ring rows in between BP sets.

75, 80, 85, 90, 95

WOD: 7 minutes of burpee box jumps
Used smallest box as all others were claimed. Jumped the first few reps but right calf started hurting (shin splints)
52 total
**one year ago I joined CFR not knowing anything about it let alone a Burpee. It was the 2012 CF Open and the WOD was 7 minutes of burpees. It was my first day there just to test it out. I only did 5 before I quit.
Feeling accomplished I stuck with CF for a year and going strong!

Post WOD: 5 minute plank
Did 3 min 46 seconds. Shoulders are wiped out from this week's WODs

2012 CF Games Open WOD #2

10min AMRAP

Using ONLY 1 bar. Athlete must change the weight after they finish the 30 reps.

30 Snatch 75/45 MOD 35

30 Snatch 135/75 MOD 55

30 Snatch 165/100 MOD 75

reps = 62

Felt good!!!!

Pull-ups, thick black band

Warm up
400 m run
3 rnds cindy

Workout
Tabata false grip ring holds
then:
Grace (4:45)
then:
10 min AMRAP
10 ring dips
10 push ups
10 box jumps (5+6)

Warm up:
400m run

Workout:
20 squats
14 spiderrman push ups

20 reverse lunges

12 walk outs

20 incline push ups

X3

Cool Down
5 min on bike

-Buy In-
15 Minutes to Establish 1RM Back Squat
315, 335, 345, 350(f)
-345 matches previous PR from November 2012 and is 10# increase from last 1RM attempt in December 2012.

WOD
CrossFit Games Open WOD 11.2
As Many Rounds As Possible In 15Min Of:

9 Deadlift 155/100
12 Hand-Release Push Ups
15 Box Jumps 24/20
-9rds + 9DL + 2HRPU

-Cash Out-
Work on a Weakness