Fitness - WOD 7/28

Today's WOD pretty light. Rode my bike to the gym again today and it felt amazing. It's always tough because coming from Capitol Hill to Fremont there's a ton of hills. That early my legs are always sore from the WOD the day before but by the time I get to the gym, they are nice and warm.

Today we started of with dead lifts and ended with a short kettle bell snatch and run workout

Dead lifts, 3x3, max effort:
1x3 - 100 Kg (220.5#)
1x3 - 120 Kg (264.5#)
1x3 - 140 Kg (308.6#)

My deads felt good this morning. Last time we did sets of three I ended at 130 Kg. I feel like I'm getting so much stronger, It's incredible. Next time I intend to go up even more. Probably only another 5 or 10 Kg's but still, that'll be a new PR.

WOD:
20 Kettle bell snatches each arm - 24 Kg (53#)
400m run

Time: 7:59
Calories burned (WOD only): 430
Calories burned (bike to gym, WOD, bike to work): 1103

I split the first round into alternating sets of ten (ten right, ten left, ten right, ten left) to get the 20 on each side. For the second round I alternated every five reps. Although more time was spent switching hands, I noticed with this method that I could get through them a little faster because my shoulders weren't being pushed to the point where I had to slow down and I could keep a steady pace.

I smoked the 400's though, my legs felt really good. People finished their KB snatches before me then I'd pass them on the 400 and be the first one back to the gym on the kettle bell. Then they would smoke me on the KB snatches. If I got this movement down like some of the other guys I could totally get this time down to around 6 minutes, without question.

That being said, obviously I'm not terribly pleased with my time (although it was a great little workout). I'm still working at trying to dial in the fluidity of this exercise. For the sake of my form, I probably could have benefited from using a lighter kettle bell. Also, as I get tired I've been told that I'm squatting down, instead of hinging my hips back, to generate power. Which is causing me to waste a lot of energy by having to work a lot harder to pop the KB up.

Squatting down instead of hinging back is also bad because it tends to push your hips forward which causes your knees to move out over or in front of your toes. Which is not ideal for weight distribution and can cause a lot of balance problems with the KB snatch. You want to be digging in with your heals to start this movement, not your toes. Something I certainly need to be more conscious of.