Indianapolis CrossFit Affiliate - TitanFit » 1-Arm DB Snatch

Wednesday 100203

Herb — Wed, 03 Feb 2010 15:36:31 +0000

Warm-up
1-arn Dumbell Snatch

Workout
Dead Lift
5, 3, 2, 2, 2, 2, 2

From the Wall Street Journal…

FEBRUARY 2, 2010

Fitness as a Full-Time Pursuit

An Ex-Marine, Coming Back From Severe Injuries, Follows an Intense Regime He Calls a ‘Livelihood’

By JAMES WAGNER

In April 2003, corporal Hector Delgado lay in an induced coma on a Navy ship in the Persian Gulf. His pelvis had been crushed into six pieces and his legs and nerves were mangled after a fuel tank fell on him while he was with the Marines in Iraq.

Being in a wheelchair doesn’t stop U.S. Marine and Iraqi veteran Hector Delgado from keeping fit. He does CrossFit, a highly intense exercise program that combines Olympic lifts, body weight exercises, kettle ball exercises, and much more.

The accident kept him in a hospital for a year. His right foot was paralyzed and his left foot was partially damaged. Mr. Delgado, who often has to use a wheelchair, fell into what he calls a three-year “funk.” His weight ballooned to 230 pounds, his cholesterol shot up, and he was smoking and going to bars every night.

“When I got out of the hospital, I could care less,” says Mr. Delgado, 30. The accident left him three inches shorter than what he was before deployment.

But in 2008, a friend mentioned a vigorous cross-training routine, CrossFit, often used by military special forces. Mr. Delgado was enticed by the workout’s intensity and variety, and liked the camaraderie of the exercisers.

He now works out five times a week and keeps a strict eating regime. His 5-foot-6 frame is down to 149 pounds, and he now has the strength to walk short distances unassisted.

“At this point, [working out] is more of a livelihood than anything,” says Mr. Delgado, who lives in North Patchogue, N.Y.

Mr. Delgado is an outreach worker at the Queens Vet Center in New York, where he educates other veteran organizations and service members about military benefits and support programs. He is also earning his Bachelor’s degree in education and psychology at St. Joseph’s College.

The Workout

Mr. Delgado never liked traditional gyms. “I felt like it was zombies walking around from machine to machine,” he says. So when he discovered CrossFit centers, which tout military and police special-operation units among its proponents, he says he immediately fell for it.

CrossFit is a licensed routine developed in California in the 1980s by trainer Greg Glassman. It forces an exerciser to be part gymnast, part weightlifter and part runner. The routine stresses intensity and little rest: Do as much as you can in as little time as possible. Nearly 1,700 gyms around the world are certified to teach CrossFit, Mr. Glassman says. The specialized gyms feature climbing ropes, kettlebells, Olympic rings for arm workouts and wooden boxes for leg exercises, in addition to traditional exercise equipment.

“You’re basically taking your entire body and treating it like an amusement park,” Mr. Delgado says. “You’re taking every workout possible and combining it into one.”

When Mr. Delgado first attended CrossFit-affiliate Spartan Performance in Holbrook, N.Y., he could barely manage the exercises on his own. The gym’s owner, George Demetriou, would have to lock onto Mr. Delgado’s arms to help him do squats. Now, Mr. Delgado can complete nearly 30 pull-ups uninterrupted, swing a 56-pound kettle bell while standing on his own and press a 40-pound dumbbell over his head, he says. He has dropped 80 pounds since 2006 and quit smoking two years ago.

A day’s workout could include throwing a medicine ball against a wall, rowing, pulling yourself up on Olympic gymnastic rings and jumping onto boxes. A recent routine for Mr. Delgado called for 100 repetitions each of pull-ups, push-ups, sit-ups and squats. Another workout called for a 500-meter row and seven repetitions of 135-pound “thrusters,” where Mr. Delgado holds a weighted bar at the chest, squats and thrusts it above the head as he stands. He had to repeat the rowing and thrusters five times, in as short an amount of time as possible. The CrossFit Web site, as well as the individual gyms, post a daily routine but also offer scaled-back versions of the exercises for beginners. Anyone can follow the CrossFit routine on his own, but Mr. Delgado works out in a small group with a trainer at Spartan Performance who helps with the lifts too difficult to do alone. A day’s CrossFit workout can be as short as five minutes or as long as 50 minutes.

During the school year, Mr. Delgado can only manage two to three weekly trips to Spartan Performance. The rest of the week he does the CrossFit exercises at his school’s gym or at home. Rest days, usually once a week, are built into the CrossFit routine.

The Diet

Mr. Delgado’s eating habits are as intense as his workouts. He adheres to the main principles of the Zone diet, which encourages eating foods in a ratio of 40% carbohydrates, 30% fats and 30% protein.

“Every time I look at a piece of food, I ask myself, how is this going to make my body run more efficiently?” he says.

Christian Hansen for The Wall Street JournalArms-only rope climb.

For breakfast, Mr. Delgado eats eight scrambled egg whites or four hard-boiled eggs, in addition to an orange. Lunch is normally lean meat, such as grilled chicken or tuna in water, with broccoli, cauliflower or cucumbers, and tomatoes mixed with olive oil and lemon juice. Mr. Delgado’s average dinner is similar to lunch and could be chicken and an apple topped with almond butter.

Mr. Delgado, who generally cooks all his meals, also packs an afternoon snack of a small piece of grilled chicken, strawberries and macadamia nuts. He allows himself one “cheat day” a week where he can eat anything he wants, such as the 12 waffles he ate in one sitting on a recent Sunday. But that, too, has started to lose its appeal. “It’s at the point where I don’t even enjoy cheating,” he says.

Cost and Gear

Mr. Delgado’s unlimited membership to Spartan Performance costs about $90 a month, he says. His school gyms are included in his tuition.

Mr. Delgado has one $300 pull-up bar at home and a $25 bar in his office. The Olympic rings he uses to lift himself up and work out his arms cost about $70, he says. He also owns a small set of $40 dumbbells, a $500 rowing machine, a $75 35-pound kettle bell and $100 56-pound kettle bell.

When he works out, he wears an Under Armor tank top, shorts and a T-shirt. For shoes, Mr. Delgado prefers Adidas running shoes or lightweight Nike Shox shoes. He sends his shoes to a shoemaker who adds a lift to adjust for the difference in length in his legs.

Fitness Tip

Though Mr. Delgado believes a person’s diet is more important than any exercise routine, he says camaraderie is the best way to get results in the gym. A workout partner, or group, can push and motivate you on a lazy day, he says.

Quick Fix

If Mr. Delgado knows he’s not going to fit in a workout, he does 10 pull-ups on a bar he has in his office or home. He then knocks out 20 push-ups and 30 sit-ups. He repeats the sequence two more times.

The Playlist

Mr. Delgado’s music tastes are simple: anything angry and hostile. He will often listen to hard rock or metal groups such as System of a Down, Soulfly or Metallica. “It makes me really wanna push myself.”

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Tuesday 090526

Ryan Simmons — Tue, 26 May 2009 12:13:00 +0000

Warm-up

Band shoulder work is a MUST before this workout!

Workout
For time:

400M Run
20 – 1-Arm DB Snatch* (10 each arm)
2:00 Rest

500M Row
20 – 1-Arm DB Snatch
2:00 Rest

400M Run
20 – WallBall Shots
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*Newbies: 10%-15% of Body Weight
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Friday 081212

Ryan Simmons — Thu, 11 Dec 2008 20:08:00 +0000

Warm-up

Band shoulder work is a MUST before this workout!

Workout
For time
4 rounds of:

20 – 1-Arm DB Snatch* (10 each arm)
20 – Wall Ball Shots (M20/F12)

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Saturday 080906

Ryan Simmons — Sat, 06 Sep 2008 08:35:00 +0000

American David!

51 Push-ups today

Team workout starts at 10:30 AM today.
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50 – SDHP (M53# KB/F35# KB)
50 – Sit-ups
50 – Burpees (yea Burpees)
100M – “Suitcase Carry” (M53#/F35#)
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Friday 080425

Ryan Simmons — Fri, 25 Apr 2008 01:24:00 +0000

Warm-up
Using 45 lbs, 15 lbs bar or PVC
3x
Pressing Snatch Balance x3
Heaving Snatch Balance x3
Snatch Balance + OHS x3
Sotts Press x3

Workout
Snatch Balance – x5, x3, x3, x1, x1, x1 x1

Let’s get a 1RM for this skill transfer exercise. Doing so will give us more confidence to catch the Snatch in a full squat and will make us better athletes. In theory, your 1RM Snatch Balance will be greater than your 1RM Snatch…not saying, just saying

REST 5 minutes then:
One arm dumbbell* snatch (alternate arms every 10 reps), 20 reps.*
Run 400 meters
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071011

Ryan Simmons — Wed, 10 Oct 2007 13:08:00 +0000

Reports that say that something hasn’t happened are always interesting to me, because as we know, there are known knowns; there are things we know we know. We also know there are known unknowns; that is to say we know there are some things we do not know. But there are also unknown unknowns – the ones we don’t know we don’t know.
-Donald Rumsfeld

Well, 1 of the things we know in the fitness industry is exercising at lower intensities will use more fat for energy. This basic premise started the theory of the “fat burning zone,” and the evil idea that working in a certain heart rate zone (around 55 to 65 of your max heart rate) will allow your body to burn more fat.

Over the years, this theory has become so ingrained in our exercise consciousness that we see it touted above all else in books, charts, websites, magazines and even on those goofy cardio machines at the globo gyms.

The trouble is that it is lame theory is misleading and misguided. While working at lower intensities is not, you know, necessarily a bad thing…as it is better than doing nothing at all. It will not, can not, does not burn more fat off your body unless you’re burning more calories than you’re eating. The best way to increase your calorie burn is to exercise at higher intensities! Ahh, it is so simple.

Warm-up/Skills:
20 minutes of movement:
Run 4 minutes
Walk 1 minute

Workout:
“JB“

2 days ago, JB called me saying he loves, yes loves, single arm snatches. Well, let’s put that to the test!

For time:
20 lunge steps per leg
Run 400 meters
One arm dumbbell* snatch (alternate arms every 10 reps), 40 reps.
Run 800 meters
One arm dumbbell* snatch (alternate arms every 10 reps) , 40 reps
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20 lunges steps per leg

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