Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 080624.
Coach Burgener discusses the three pulls of the snatch, courtesy of HQ: [wmv] [mov]
Also from HQ, check out this way-cool new pull-up bar design! [wmv] [mov]
Evening crew
So much to mention and not enough space, but I have to say YAY-YAY-YAY to QF for finally owning the pull-up! NICE WORK! Sarina, Cici and QF are our three resident pull-up chicas, and we are ecstatic to see all of you achieve this benchmark accomplishment! Bridger – AWESOME work hitting all three of those Hero workouts last week and completing every last one of them! Susie, Amarinthia and Mo – whoo-hoo! Good to see you guys on the blog! To all our newbies – welcome! To all our veterans – keep up the good work, be patient, persevere, and above all, remember to HAVE FUN! 
Modifed snatch practice: 3 rounds, 25 snatches, 500m row, 21:51
So, here is (the really, really, really long version of) what REALLY happened.
A while back, it seemed like I got an unassisted pull-up to D and L, but I didn’t see over the bar, I didn’t feel like it happened and I couldn’t do it again. Thus, I told them to stick it (because I have almost the best attitude in the gym when mixed with frustration), because I didn’t get the pull-up, obviously. Damon told me if I just worked the tiny band in the warm up for a couple weeks, I would be ready. I said he could bite me.
I decided that I would attempt 3 unassisted pull ups each day until I could do one. Randomly, I would hear Damon shout from across the gym “finish that”, but I couldn’t. Laura would get that excited intake of air, just when she thought I was going to get one, and then try not to sigh too loudly when I couldn’t finish. I didn’t care. I made a deal with myself, that I would try three each day. That’s it. That’s all. Forever. Just three, no matter the outcome.
Then I had a totally wrecked day on Tuesday — all day — and it didn’t stop when I walked into CFRX. I informed D and L that they should give me something with the least amount of coaching, so that I didn’t feel the need to punch, because I was in that state of mind by that point in the day. I was wrecked. And foul. And in need of space and no encouragement. I just needed to be alone. So, I worked out with too much weight (to my mind at the time), questionable form and a bad attitude. I finished and it took too long and I added CFRX to things that were wrecking my day.
Then yesterday was only marginally better and I, again, had CFRX waiting at the end of my work day. I went in and decided I just needed to bust it on the workout. Surely CFRX was going to be just another horrible thing on the list again. I had no expectation of success, just completion. I half-assed my warm up, as is my way, and went to the pull-up bar, jumped up to grab it, struggled through 10 (in like 4 sets) with the tiny band, decided to get my 3 unassisted attempts out of the way, jumped up there, and cleared the freaking bar. No question. No discrepancy. I cleared it.
Of course, no one saw it. I told Damon and he told me to do it again. I did. He missed it. At that point I had to bring in my workout rock, and biggest fan, ‘cake. Someone needed to see this. She came over, and I did it again. Then I did it again for Laura, whose response was enough to make me do it again. Each time I jumped to grab the bar, kipped and cleared it. Laura needed to see it a third time, so I did it again. Then, because she is such a loyal fan, I strung two together for the ‘cake.
I expected I would feel elated, or a sense of accomplishment, but I didn’t really. What I felt, and what I still feel today, and what helped me come out of my two day funk is a feeling of acceptance of my ability and a confidence. Once I got one, I knew, just knew, that I could get another. No question. Maybe not right away, but I could do it. No hesitation. Damon, Laura and Lisa giving me space and encouragement and coaching and just flat-out believing in me allowed me to give myself permission to fail, day after day, attempt after attempt until I was strong enough, mentally and physically, to take that next step in my progression. For that I am thankful.
THAT is a great example of a team effort toward an individual goal!
Thank you.
qf
You go, QF!
Definitely just practice today. All power snatches; still not comfortable with the squat snatch.
55
65
77
87
77
87
92
Great story QF and congrats on the pull up(s). Its a big step…just have some bad news now…
now you can’t use a band. now you have to grind those pull ups out. Trust me the more that Rx gets next to your name the easier it is to take the time to bust out those pull ups.
ps, I knew you had one (bandless) from the second I saw you do one with the band. You got a hell of a kip.
Thanks, That Guy. I was going to blog on your site, to let you know, since you were so insistent when you were here.
The good news is we don’t have a “now you can’t use a band” rule at our gym. So, you will either have to convince D and L to go out of town again and hedge your bets that the ‘cake and I will show, or I will have to come back up to NF…I wouldn’t hold my breath if I were you!
My next goal is an RX Fran. Sure, it might take me 48 minutes, but at least I will get SOMETHING RX’ed!
QF CONGRATS!
a Rx Fran would be cool, I share that same goal.
I have an appointment with Kerry next week Thursday for 4pm. If you have had a chance to print on the t-shirt or would have a chance by then, I can stop by to pick it up (my session with Kerry I think will be approx 1.5 hour). No pressure if you are busy, though I only ask again as I am looking forward to wearing a CrossfitRX shirt
I am looking forward to seeing you guys then.
I have found that heavier snatch balance and heaving snatch balance are really helpful in getting myself comfortable in the bottom position of a squat snatch.
3 rounds 25 snatches (1st round with 22# bar, 2nd and 3rd with PVC) followed by 500M row.
23:35
…AND QF SO TOTALLY ROCKS! MY IDOL! I want to be like you when I grow up.
[...] Compare to 081016. [...]