CrossFit Paul

Ah, CrossFit 908, my home away from home! But first, a confession: When I discovered that today’s WOD included dumbbell snatches I seriously considered visiting CrossFit Morristown. But as I consider Tim and Erin friends, and as they are always kind and generous, I attended an evening session @ 908. And I’m quite glad that I did! Tim was the first person I saw. Sadly, neither Erin nor Avon was there.

Mobility at 908 is always on your own, so I focused on my tight hamstrings.

Strength
Front Squats
4 x 7 @ 80% of 1RM

I warmed up with the 45# bar, 95, and 135, and then got ready for sets @ 175#, just 1# shy of 80% of 220#. All 4 sets felt the same in that the first 4 or 5 reps felt fine, and then the last 2 or 3 reps felt heavy. At no point, however, was I the least bit concerned that I wouldn’t be able to complete the lift, even if the last lift was usually quite a struggle. Tim reminded me to make sure I kept my hips under the bar. He didn’t, however, have to tell me to squat deeper or keep my elbows up. That’s progress, ladies and gentlemen, progress.

I love squatting in every way shape and form. Snatching, not so much so.

Conditioning
21-15-9
Dumbbell snatches (each arm)
30” box jumps

I knew box jumps weren’t going to be an issue. I also knew that snatches would be a concern, particularly given the issues with my left shoulder. Forty pounds was Rx, but I chose 30.

My goal was to do all rounds unbroken. Given the light weight or dumbbells, this was not at all a lofty goal.

Tim did an excellent job of explaining and demonstrating dumbbell snatches. In all honesty, I can’t remember the last time I’ve done dumbbell snatches – if at all. Tim corrected my form, reminded me to drop under the dumbbell, make sure not to pull too soon, extend my hips, the list goes on and on. I said, “I hate snatches. In every way, shape, and form.” Tim had to smile at that comment.

I completed the metcon in 5:49.

Finisher
3 x 10 strict toes to bar

The bars at 908 are quite thick, and this immediately reminded me of Michael Kelley’s waist.

I purchased CrossFit Jersey City tee shirts for myself, Jeff, and Michael Kelley. They are both spoiled rotten. You should all want to be my BFF. Currently, only Matthew is in the running to replace Michael Kelley.

Tags: 4 x 7 front squats 80% 1RM

This entry was posted on September 17, 2012 at 7:31 pm and is filed under CrossFit. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.