Day 83: Anabolic State, 1 RM Strict Press, 100 Kettlebell Swings and only 4 Burpees.... EMOTM

Our WOD felt like this when doing the EMOM Burpees

Wednesday; October 9th, 2013 - the wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

4 Minutes BIKE

3 Rounds

-  10 Kettle Bell Swings
-  10 PVC Passes
-  10 Wall Squats
-  12 meter Inch Worms
-  12 meter Duck Walk
-  25 meter Bear Crawl


SKILL:

A.   BACK SQUAT   or   PRESS   or  DEADLIFT

          4 x 5

Crossfit Math 101:
You take your 1 RM for the skill you did and then multiple it by 0.85.  Once you get this value, you multiple that value by 0.85.  The end result will be 85% of your 1RM for your first set.   Repeat each of the following sets at 90, 95, and 101.  The intention of the last set (fourth) at 101% is so you can PR (person record).

Example:   1 RM Back Squat = 100 lbs

  100 * 0.85 = 85   
    
  - Take the 85 * 0.85 = 72.25 (round down = 72)

So for Set 1, the value will be 72 lbs which you will do 5 reps.

Set 2, the value will be 76 lbs which you will do 5 reps
  (85 lbs * 0.90) =  76.5 (rounding down = 76)

Set 3, the value will be 80 lbs which you will do 5 reps
  (85 lbs * 0.95) = 80.75 (rounding down = 80)

Set 4, the value will be 86 lbs which you will do 5 reps.  This is weighted at 101%, so you can PR. 
  (85 lbs * 1.01) = 85.85 (rounding up = 86)


**  If you have not done your 1 RM on your Strict Press or Deadlift, do one of those.


B.  DIPS  or PULL-UPS

          4 x 3  + 5 lbs from Last Month


WOD:

FOR TIME

100 KETTLE BELL SWINGS  (Men 70 lbs / Women 53 lbs)

+

EMOM (Every Minute On the Minute)

4 BURPEES


Today Coach:  Edward & Jodaye


My Thoughts:

Warm-Up; started with a nice ride on the bikes for 4 minutes.  Leanne was actually watching the clock.  Edward gave us 15 minutes to do as much as we could in the warm-up.  Most of us got to the start of the Third round of the Kettle Bell Swings before being called in.
I found that the PVC passes was sore on my chest and as well as my arms after Monday's WOD.  The combination of the Pull-ups/Dips and the Sumo Dead Lift High Pull did a number on both of my arms.  A quick poll around the class reflected that it wasn't just me but pretty much everyone felt it.   I had a heck of a time straightening my arm all day.    A bit of massage around the muscles seemed to helped, that and these PVC passes.

SKILL; see above Crossfit Math 101 for a detail explanation of how you should figure out your weight for S1, S2, S3, S4 (S = Set).
I would suggest that if you have done all your 1 RM; then take that time to calculated it out before showing up to the box.  Write it down in your little notebook.  This way, you won't do something silly like mis-calculate and do your S4 weight instead of your S2 weight.
While most of the class were working on their 4 x 5; a few of us were still working on our 1 RM.  For me, it was my Strict Press.  I really wanted to do the Deadlift; but was told to follow the order that is on the board.  
It was suggested that I start with a 5 rep of the first weight and then move to 1 rep for each new weight until I hit my 1 RM.  It didn't take long, but I made sure I took my 3 minute rest in between.
Near the end of my 1 RM, Edward caught me doing my a Push Press not a Strict Press.   A Push Press is where you dip a bit with the weight on your shoulder and then press upwards.   Where as a Strict Press, you just push from your shoulder; no dipping!   It's a lot harder.    Edward also advise me to straighten my grip (think like a piston) instead of letting the bar roll back and you ended up holding it like you are doing a front squat.   I found this subtle change made a difference.
My 1 RM for Strict Press was 127 lbs.   I've been stuck at 125 lbs for a long time, and just to move it up 2 lbs felt great.   Edward had mention that the Strict Press is one of the hardest one to increase weight on.  He mention it took him a while before he was able to just add 15 lbs.    I felt better hearing this and it definitely won't deter me as much.

WOD; motivated to finished at the end.  Final thought close to the end when the rest of the class and your coaches are cheering you on was... "Just swing that Kettle Bell so I don't have to do any more Burpees!!"   So what was so hard about this very short looking WOD?   Well... as I have found out in the last few months; the shorter amount of information on the board, the harder it is.
For time; the goal is to do 100 Kettle Bell Swings as fast as you can in one minute.  When that one minute finish, you drop your Kettle Bells (KB) and perform 4 burpees.   As soon as you finish your 4 burpees; you pick up your KB and resumes your swings until that one minutes is done.   You repeat this process until you finish all 100 KB swings.   What's the catch, you grow to hate your Burpees more!   
In case you didn't catch it; here's an example.  As soon as the clock starts, you start swinging.   Let say you managed to do 30 KB swings, the coach screams Burpees.  You drop and do your 4 burpees.  Let say it took you 15 seconds.   Now you get back to your KB Swings.  You now have about 45 seconds to KB swing as fast as you can.  As soon as the next minute hits, you drop and do the 4 burpees again.  Some of your will find that you can maintain the pace and finish the 4 in 15 seconds; but trust me, as you keep repeating this process.  The 4 burpees takes a lot longer than 15 seconds.   I think for me, it was taking me about 30 seconds to do 4 burpees.  Did I mention, I hate burpees!?!?
I knew at the end, the last three rounds; I was down to only doing 10 KB swings before doing my 4 Burpees.
It doesn't seem that hard, but it was hard!  I used a 44 lb Kettlebell, as I tried the 35 lb KB and it seemed a bit light.  At one point, I was more worried about it being released at the top of my KB swing.
My time for finishing this WOD was 7 minutes and 58 seconds.

Edward and Jodaye asked us to sit around for a chat after the WOD and after every one had a chance to catched their breath and write their score on the board.
It was mention that future WOD will be of a shorter duration.   Aiming between 2 minutes to 8 minutes, and maybe as long as 12 minutes.   Our past WOD are usually in excess of 15 minutes. 

So Why the change?
- the intention is to bring our body to Anabolic State as oppose to catabolic state (catabolism) - destruction of our muscle, where it will end up eating our muscle as a source of fuel.
 
What's Anabolic State?
- this is the growth and maintenance of muscle, think (Building).  By keeping the duration of our WOD to between 2 to 8 minutes; we will encourage our body to be in this Anabolic state. 
Additional things you can help to be in this state is to eat clean/healthy, good source of protein, stay hydrated (drink a lot of water), and get your sleep/rest.


Misc:

Just wanted to mention that Rock Jungle Fitness will be hosting a Squat/Press Strength clinic this Friday, October 11 from 6 to 8 PM.   Check out the poster below and if you are interested, drop by to register and pay for the 2 hour session.   It will be coached by Artem.   I am looking forward to this as I need more practice as well as having those helpful tips.   Practice will make things perfect.  

So, until next time..   remember to  tackle one WOD at a time!!