Day 215: CF Armoury: Jerks - Push and Split; 4 RFT: Dips, Toes-to-Bar, Double Unders

Monday; May 25, 2015 - the Whiteboard @ Crossfit Armoury

Warm-Up:

-  10 Shoulder Press
-  10 Push Press
-  10 Push Jerk
-  10 Split Jerk

0-10 

STRENGTH:

WORK TO HEAVY:
  1 Push Jerk
  1 Split Jerk

10 Minute EMOTM of Above Complex

10 -20

WOD Warm-Up:  

-  20 BEAT SWING
-  50' Crab Walk
-  30 Double Under
-  10 Toes to Bar
-  10 Dips

35 - 40

WOD:  

4 Rounds for TIME:

-  10 DIPS
-  20 Toes-to-Bar
-  30 Double Under

*  14 Minute Time Cap *

My Thoughts:
First official class with Crossfit Armoury, other than the free one that I tried a few weeks ago.   I've been focusing on some additional training with an external Olympic Lifting group called Farmstrong.  I'll be posting about them in another blog entry as they will tie into my journey in Crossfit.

Hopefully the pictures of the workout will be a bit more consistent as CF Armoury has their own website that shows the current months WOD and results.   Anyone can access their website and view them under the WORKOUT OF THE DAY section.

As in the past, I'll post the picture and type out the WOD for those who like to Cut and Paste for their own workout.


Warm-Up and WOD Warmup;
At first, I thought the WOD warmup was just extra work.  But after a second time around; it's very beneficial.  The coaches will go over the movements with you as a group.

STRENGTH;
Everyone likes to get stronger..   One of the things I was told is that the programming follows a certain cycle for several weeks where you focus on certain movements.  I missed the beginning of this particular cycle, but I'll check at the end what progress I've made.

WOD;
Did what I could with some modifications.  Toes-to-Bar modified to Knees-to-Elbows.  Did the best I could for them (30 DU attempts).

Misc:
Extra credit; also known as extra programming for the likes.   In case you find that the WOD was not enough, or you are looking on increasing your skills, strength for an upcoming competition.  This little nugget is the thing for you!   Coaches are on-site and can be asked for assistance if there is a movement you don't understand.  They will also provide some guidance if you are doing it wrong.
Usually, the extra credit is performed after the class.   And more than likely, there will be others from the class who will want to do it.   This is definitely another way to get to know the other members at your box.

EMOM for 10 Minutes:
1 HANG SQUAT SNATCH
1 SQUAT SNATCH

And one more thing, Extra Credit doesn't cost you anything extra!  It's part of your membership fee!!

It's also available to anyone, no matter what level you are at!!!


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