“Isabel”
For Time:
30 Power Snatches 135/95
This classic single-movement benchmark, “Isabel,” should be a sprint. In its best capacity all 30 reps are completed unbroken (in the above video we can hear Abbott say that her “back get’s tired around rep 20″…sheesh) but quick bailed singles can be a fast way to get through this for most folks. Choose a load when scaling that allows you to complete 4-8 touch-and-go reps (even if you plan to do smaller sets or singles), one that you feel very comfortable attacking. Two big things to work on controlling during this one are 1) Your set up from the floor and 2) your breathing. Don’t get lazy about starting each rep in a good position and do your best to control your breathing. Today is a great day to practice “game face,” where you look as if the workout is no big deal until its over. There is an 8 minute cap on the workout.
Post time and Rx to comments.
Terry P. pulls a successful 2nd attempt in front of the crowd at Sunday’s Starting Strength Program Total
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A CrossFit Total testing one-rep maxes in the Back Squat, Press, and Deadlift will take place on Sunday, September 15th at 2pm to cap off all cycles.
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How CrossFit Makes Me a Better Public Servant Morning Chalk Up
Hip Drive Starting Strength
A) Back Squat
5 reps x 3; rest as needed
-ALL sets @205#
205# for all sets!! i did it!
went into this feeling cruddy for obvious reasons. actually managed to hit every lift!! Felt better the more i warmed up. wow im so proud of this!
B) Lean away pull ups
4-6 reps x 4; rest as needed
1×4, 1×4, 1×5, 1×5
feel like im gonna pass out my first rep every time its so odd!
C1) Glute Ham Raise
@30X1; 6-8 reps x 4; rest 90s
solid. hammy on L side was shakin
C2) Lawn Mower Row
@20X1; 6-8 reps x 4; rest 90s
3×8 @ 50#, 1×8 @ 55#, love these
D) Ski Erg
1k – @2:10-2:15 split
1 peg board ascent
x 3 rounds
16:14
used the ERG cause ski was occupied! holding this pace was hard today. I was distracted a little because of my adaptive class coming up. other days this wouldve been noo problem. felt good to work with the pegboard again!
yeaaaaaahhhhh I did 35 snatches last night so I wasn’t going to come in and do 30 more today 🙂
NLWC: Just when I felt like I was in a groove, Frankie switched up the rep scheme on me last night and I once again felt like a baby giraffe learning to walk, at least for the first 6 of my heavy 10×2 snatches. Something finally clicked around set 7 and I felt like my 8th and 9th sets were great, then set 10 I failed the first rep! Eek. I’ve got more to work on, clearly.
Jerk recovery: I finally feel like I know how to do this properly! I got an “I like that footwork!” from Frankie, which I will treasure for at least several days. 😛
By the time I finally got to actual jerking, I thought “OMG I’m going to be here all night,” but fortunately I was assigned only 5 sets of that and not 10.
Isabel at 10am with Jess Fox
6:45min Rx with singles throughout. Wanted to beat a previous 6:55min time, so raced through the last 5 reps. Failed 2 reps, which cost me about 30s or so… Next time I’ll aim for no failures and closer to a 6min time. Happy today, because I didn’t think I could beat the previous time – I even failed a warmup rep at 145lb today.
Had a humbling moment today… I’ve done Isabel twice at 63. Most recently as singles in 4:10.
With all the snatch work we’ve been doing—where I’ve been working in the 72-77# range— I was certain I could crush that time by trying to cycle!!
Originally wanted to do sets of 5or 6… started warming up and decided 3s were more appropriate.
Did 5 sets of 3…two singles… then started failing. I was even at 62#! Well, I took three failed attempts then dropped the weight down.
I *almost* started crying because I felt discouraged and disappointed and a failure… when I decided not to be disappointed and just crush 52.
I did 13 unbroken in ~:60 seconds! I ended at 4:09. There was no way I was going to put that bar down. Pretty sure that’s the most snatches I’ve ever done unbroken. So, oh well! I felt like I crushed Dianne yesterday, so… win some lose some. I’d even say I ended up winning today’s mental game.
Next time… I’m sticking with singles.
**12 unbroken. Still a PR 🙂
Gurrrrrl I’m with you on humility being a side dish served with snatches this week <3