Fatbusting: Kirwan's log

NTA

Is there a recommended way to work into learning technique for snatch and c&j? I'm interested to vary my over head lifting from just military press and Arnies, and those look like good all-body exercises.

BartMan

snatching from the waist first I guess? Had a mate who I tried to teach (prop) who could not get the techniques right until I started upping thew weight. He'd just be throwing the 'learning' weights around like a broomstick handle. So until he HAD to use the right technique, it was like watching a gorilla with a lollipop! 
 
Is it called 'the bear'? There is a killer exercise that goes something like this, I can't remember it properly, but I think I can... Anyway, with a barbell 
 
1 Deadlift from ground to standing 
2 Snatch to front of chest. 
3 Press, bringing down behind your neck. 
5 Squat. 
6 Press to front of neck. 
7 lower weight to waist. 
8 lower weight to floor. 
 
That's 1 rep. I don't think you'd be able to do many...

Kirwan

[quote name='NTA' timestamp='1356088378' post='333686'] 
Is there a recommended way to work into learning technique for snatch and c&j? I'm interested to vary my over head lifting from just military press and Arnies, and those look like good all-body exercises. 
[/quote] 
 
CrossFit.com have videos on all the movements, I'd highly recommend thrusters as well, utterly exhausting. 
 
Start with the c & j first, it's the easiest one, and the hip thrust you learn there helps with the snatch. Then I would improve your flexibility with overhead squats, then try the snatch, which is the most technical lift. 
 
Google coach burgener too, he has great drills to use as warmups to all the lifts and has many videos showing how to do the lifts properly.

Kirwan

[quote name='BartMan' timestamp='1356128712' post='333745'] 
snatching from the waist first I guess? Had a mate who I tried to teach (prop) who could not get the techniques right until I started upping thew weight. He'd just be throwing the 'learning' weights around like a broomstick handle. So until he HAD to use the right technique, it was like watching a gorilla with a lollipop! 
 
Is it called 'the bear'? There is a killer exercise that goes something like this, I can't remember it properly, but I think I can... Anyway, with a barbell 
 
1 Deadlift from ground to standing 
2 Snatch to front of chest. 
3 Press, bringing down behind your neck. 
5 Squat. 
6 Press to front of neck. 
7 lower weight to waist. 
8 lower weight to floor. 
 
That's 1 rep. I don't think you'd be able to do many... 
[/quote] 
 
Yeah, if you use a hang power snatch you have to use the hip thrust and get under, so forces you to use the right technique otherwise it ain't going anywhere. Same with the clean.

BartMan

hang power snatch - so that's what it's called! That gets your foofoo valve puckering that's for sure.

Kirwan

Yep, especially at high reps. Gets the lungs going too!

BartMan

yeah, we have it in our current programme. 8 reps then 3 sets of 6, but the seem like about a million. And puffing like an unfit maraton runner at the end!!

Kirwan

Hardest workout I've ever had this morning; 
 
"The Twelve Days of Christmas 
 
1 x 200m Run 
2 x Power Clean (70kg) 
3 x HSPU 
4 x Ring Dip 
5 x DB Hang Squat Clean (15kg) 
6 x Burpee 
7 x Box Jump (24") 
8 x Wall Balls (9kg) 
9 x KB Swings (32kg) 
10 x Push Press (40kg) 
11 x SDHP (40kg) 
12 x Burpee Box Jump 
 
Do the first exercise, then the second and the first, then the third, second and first, and so on... you know how the song goes." 
 
I hit the wall big time around 45mins in, and my time blew out to 76mins. Was unbelievably hot, and I ended up drinking about two drink bottles of water. 
 
The number of reps in the last few rounds was a real mental challenge. Was very happy to get through the ring dips and handstand push-ups unbroken in all rounds, same with the "big boy" 32kg kettlebell. 
 
Earned a beer or several for tonight, holy crap.

taniwharugby

I was looking at the Hang Power snatch on Youtube, and though it looked a bit, odd?? Was a CrossfitHQ vid with a chick doing it...? 
 
I like BB THrusters (as a good exercise, not while doing them <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> )

JK

Mate.....thats impressive. Hope you enjoyed that beer!

ACT Crusader

Kirwan, have you done the WOD (didn't catch the name) that is a

push-up (hand release)
air squat
toes to bar 
 
It's a 15 min AMRAP, 'climb the ladder' sequence. 
 
I went to my first official Crossfit session earlier this week. I had never done toes to bar before so that was a killer. I didn't want to scale, but it was good having someone there saying 'yes' or 'no' as you're trying to bust them out. 
 
So all in all got 10 rounds plus 8 pu's. Only had to repeat 1 pu but plenty of toes to bars....

Kirwan

I probably have done that combination before, I don't find toes to bar too bad now, but still struggle to put large reps of air squats together (get the burn big time at 20). 
 
Good combination though, and any AMRAP does in the lungs so should have been fun <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> 
 
I've just done my first two workouts after the holiday. Was please so see I only put on 0.1 of a kg over two weeks and that is now gone <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> easiest holiday reduction ever... 
 
Lots of beer, chocolate, and generally poor diet too. Just kept the portions down, and kept active over the holiday. 
 
Target again is to get under 80kg, which is 1.7kg away, and the second is 77kg. 
 
First workout back was Fran, which I struggled with big time. Second was a cardio focuses one of five rounds of 400m run, 15ft rope climb, 14 burpees, 15ft rope climb. 
 
That went better, so think I'm about one workout away from being back on the wagon.

ACT Crusader

Geez Fran first WOD back would be a toughie.

Kirwan

[quote name='ACT Crusader' timestamp='1358301037' post='337651'] 
Geez Fran first WOD back would be a toughie. 
[/quote] 
 
Well I added three minutes to my previous Fran time.... 
 
Thrusters were OK (first 21 unbroken), but pullups had disappeared.

BartMan

Just kept the portions down - there's the not so secret secret for everything in five words.

Kirwan

[quote name='BartMan' timestamp='1358375144' post='337813'] 
Just kept the portions down - there's the not so secret secret for everything in five words. 
[/quote] 
 
Yeah, I was really surprised when I got back. Have continued that, and now at 81kg, so one more to go to the second goal post holiday. Upped the water too. 
 
Workouts have been high rep monsters which has also helped (things like Filthy 50)

JK

Hows that Rage mate?

Kirwan

It's interesting, I've done two workouts on it and I can definitely feel the stimulant effect about ten to fifteen minutes later. I've had none of face tingling, heart palpitations some people reported on it so that's good <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> 
 
In terms of the performance, one of the workouts was a repeat so I was able to directly compare the results. 
 
One of the problems I've had with improving my performance is completing unbroken sets. This particular workout was five rounds of 400m run and 42.5kg Overhead Squats x 15. I've never been able to complete the OH Squats unbroken, but this time I was did the first four rounds unbroken and got 11 on the last set. Just that change alone saved me 1.37secs off my previous best time (running is still and issue for me, achilles and calves have to be very warmed up). 
 
Also have trouble putting large sets of reps together for things like pullups during workouts when I'm fatigued. Yesterday I managed 11 and 10 and it didn't feel too bad, and that was during a monster 40min WOD. 
 
So subjectively, I can see that the claim about increasing reps could be true. We'll see after a couple of weeks of this. 
 
Tastes good, so it's not a chore to take and just the energy boost effect is useful on it's own. I guess that it will help with the metabolism as well.

Kirwan

At my weekly weigh-in I'm down to 80.7kg, down from 81.8kg last Monday. Close to my second goal of under 80kg, and definitely setting the third target to be 78kg. 
 
Will re-assess at 78kg and see how much is left, it would be nice to get to 77kg and have that nice round of ten kilos lost from the start of this process. But we'll see.

JK

Sounds all pretty positive mate. You may find the effects of it wear off over time depending on how often you use it. 
 
If its just 3 days a week (say Mon/wed/friday) then it should still give you a good kick but if using it say daily you might find you become a bit immune to it and require more (say 1.5 scoops) to get the same impact as the first few times you took it. 
 
And some people dont really get the beta alanine tingles. I'm like that too. Doesnt mean its not working though.

The Silver Fern

Fatbusting: Kirwan's log