Tuesday 25.2: Headstand, snatches, pair wod

Tuesday. Skills, headstand. Oly lifts, 7x2 hang squat snatch across @ 50kg. Pair wod, alternating 5 power cleans (70kg), then 5 burpees for both. Result 8rds.

It was cool to go for a pair wod. It's been a long time since last time. We agreed with my bro to match our time tables better this year and hit a workout together once a week. The truth is we haven't hooked up once this year =) It's been too difficult to match the schedules. Anyway I got a partner workout today with one friend. It was super!

Skills.

• Headstand

I started by testing my headstand skills. Last time I tried this was probably some time in the summer. On my first try I went a bit too bold on bringing my legs over my head and I fell on the floor. It was an awkward moment because there's not that much space. I felt like now I'm coming down hard and just tried to squeeze every muscle so that it wouldn't cause any injury if my body fell against some machines nearby. Luckily I hit only floor =)

From then on it was easy. It felt great to maintain a rock solid hollow body position. I asked a friend whether it's straight or not and at least the feedback was straight body. I'm happy, it was very natural. I guess all that work on handstand pays off in a way that headstand is so much easier. I felt like there was no problem whatsoever hanging there for longer times.

Pics from last year's Crossfit Open announcements

Oly lifts.

• Hang squat snatch 7x2
• All sets @ 50kg

I wanna be comfortable with 50kg+ weights on squat snatch. And I'm getting there. The bar ain't that intimidating anymore. Obviously there's more work to be done but the weight is about to find it's place in the universe. The bar falls too much forward on the lift. I should be able to bring the bar up in a more vertical path and bring my body back more efficiently. Now as I squat my body is leaning forward too much and the positioning isn't perfect.

Still, I'm pleased with the way it looks like for now. I'm gonna make it look prettier though. Might be adding some light weight on the bar to get accustomed with heavier weights. I've been moving 40kg barbell on snatch for an eternity and it hasn't developed my technique that much. Once I added weight on the bar with the cleans my technique got way better because it had to. My strength and technique improved at the same time.

Snatch double, 50kg

Metcon. Pair workout

• 10min amrap of:
• Toni, 5 power cleans, then
• Don, 5 power cleans (70kg), then
• Both, 5 burpees

Toni (not Tony the Pony) joined me at the gym for a pair wod. The idea was that he did 5 power cleans, I completed my 5 power cleans @ 70kg and then we did 5 burpees both. That was one round. We continued till 10 minutes was over. Toni has done some crossfit workouts like Fran and Jackie for a couple of times, and Lynne has taken place at least once. He's also keen on Filthy Fifty. Awesome workouts!

First speculation of the upcoming Crossfit Games that start this Thursday!

It was awesome to hit this workout together with him. We created it on the spot. I had thought of an individual workout of 20min up ladder of power cleans and burpees (1-1, 2-2, 3-3 etc.) but as this guy tagged along we turned it into a pair wod and it turned out to be a good decision.

We both went unbroken on the cleans and burpees too. It was a total of 8 rounds, that's 40 power cleans and burpees for both of us. It was quite a tough one, and started to feel burning after couple of rounds. It took us exactly 10min to reach 8 rounds. It was nice to do it with a partner so we pushed each other to put more effort on the workout.

Take a look at last year's Games' final event, Cinco 1 and Cinco 2, to witness how sick Rich Froning is