Day 211: Trying out a new box; 1 RM Deadlift

Testing out a new Crossfit Box (first class is free)

Wednesday; May 6, 2015 - the Whiteboard - @ Crossfit Armoury

Warm-Up:

-  30 Banded Good Mornings
-  10 Stiff Legged Deadlifts
-  10 Deadlifts


STRENGTH:

MAX DEADLIFT


WOD WARM-UP:

- 30 Double Unders
- 10 Beat Swings
-  5 Chest-to-Bar
-  5 Toes-to-Bar
-  10 Kettle bell Swings


WOD:  

-  50 Double Unders
-  25 Chest-to-Bar Pull Ups (PuP)
REST 2 minutes

-  50 Double Unders
-  5 Rope Climbs
REST 2 minutes

-  50 Double Unders
-  25 Toes-to-Bar  (V-Up)
REST 2 minutes

-  50 Double Unders
-  25 Kettle Bell Swings (Men: 1.5 pood [70 lbs] / Women: 1 pood)

Today Coaches:  Kyle S. and Catherine (Kat) F.


My Thoughts:
Different box, different setup, different method of training.   Today was the first day that I decided to try a new box.  Been reviewing a few online and planning to make a change in the near future.   As much as I have made progress at my current box (Rock Jungle); it's time to make some positive changes for myself.   I will discuss it in more detail in another blog posting.

Crossfit Armoury, one of three new boxes that I have been looking into trying.   They are setup a bit different than RJCF.   They have an extra warm-up added in for the WOD.   My first thought is, more work!  The next thing I did notice was there are two full time coaches on the floor at the same time. I found out more about this after my Q&A with the coaches.  The benefits of having more than one coach on the floor at any time, is a good thing for students.   More eyes on the students when performing any movements.  Plus questions can be more easily answered with more people on the floor.

Warm-Up;
Something new, using a band to do Good Mornings.   It's a very good way to warm up and the resistance with the band keeps it consistent.  Just make sure you pick a band that not providing too much resistance, otherwise you won't be able to stand up.   I automatically went and picked a blue/purple band [what I usually use if I'm doing Pull-Ups].  Call it force of habit.  Kyle suggested that I use a green band.

STRENGTH;
1 Rep Max Deadlift.  I knew after doing a few; that I wouldn't be able to hit my 1 RM weight.  I have been feeling a bit more tired than usual.   Still managed to hit 325 lbs, which is a good show.   Will work on this in the near future at bit more.

WOD Warm-Up;
Something new compare to RJ; an actual warm-up to prep for the WOD.   Had to try to do Double Unders.  Coaches were there to explain and modify accordingly to each persons level.

WOD;

The area which I'm weak at is the Double Unders (which I have not been able to master, still getting one at a time).   This was the area that slowed me down considerably.  It will drive me to master this... #@$#@% skipping  

The following were modifications that I used:  

  -  Chest-to-Bars Pull Ups (Jumping Pull-Ups)

  -  Rope Climbs  (Beginner Rope Climbs) 

  -  Toes-to-Bar  (Knees-to-Elbow)

  -  Kettle bell for men is 1.5 Pood [70 lbs]  (53 lbs)

Due to my lack of proficiency with the Double Under; I only made it to the Toes-to-Bar Section for about 3 or 4 swings before they called it for time.    The other area that really crater me was the Rope Climbs (Beginner Rope Climb - where you start laying on the ground and you pull/climb yourself up the rope until standing and then release yourself with your hands back to the lying position on the floor).  It was a 3:1 ratio.  For each Rope climb; do 3 Beginners Rope Climb.   I found out later, there is a method of doing those.  From not doing any rope climbs to do theses...  Wow, I was humbled and taxed!!   I think I spent about 80% of my time between DU and Beginner Rope Climbs.

Misc:
I really appreciated the coaches showing everyone prior to each section the modifications that can be done for each movement.  There were usually two or three ways to modify each movement.  This was extremely helpful.
Afterwards; I had questions for the coaches.   I had probably close to a few pages of questions to ask (yes, I'm that thorough... I'm planning to make changes for the better).
I asked if the coaches stay after the classes, and they said yes.   That's a big plus... both coaches stuck around; and it wasn't just because I was new.   It's standard practice for this box.
After my rounds of questions, all being answered without any hesitation.  I was extremely happy.  I think I may had found my new home.   But, I am still planning to try two more boxes.  One of them is in the city I live in.  Will update accordingly, so stay tune.

Remember to stay consistent in your training and tackle one WOD at a time!!