Day 216: CF Armoury: Shoulder Press; 25-16-9: Calorie Row, Pull Ups, HSPU, Muscle Up

Tuesday; May 26, 2015 - the Whiteboard @ Crossfit Armoury

Warm-Up:

-  Banded Shoulder Passthroughs
-  20 BTN Press
-  4 RM Shoulder Press


STRENGTH:

4 REPs every 3:00
@ 90% 4 RM

3 SETS


WOD Warm-Up:  

25 Calorie Row
Beat Swings
Bear Crawl  50'
Muscle Up


WOD:  

25 Calorie Row
16 Pull-Ups
9 Handstand Push-Up (HSPU)

- 3 Minute REST -

25 Calorie Row
16 Chest-to-Bar Pull-Ups
9 Strict Handstand Push-Up (HSPU)

- 3 Minute REST -

25 Calorie Row
10 Muscle Ups

*  18 Minute TIME CAP *



My Thoughts:

Warm-Up;
I had some trouble trying to figure out where my former 1 RM shoulder press and then I got stuck on numbers (what is 4 RM works out in %).  Damn my anal retentiveness with numbers...  nothing is exact.  I was told to work up to what feels rights..  Hmm..  I worked on that for the time being and will review what a 4 RM is suppose to be..    I ended up going with a value that was safe, which was 95 lb.  I think in the past, my working weight for 5 RM is 115 lbs.   Oh well, again....  playing it safe is the best way when you don't know what the percentage is.   (really, it's not that important)

STRENGTH;
So, more math.... did I mention Math was not my high point in school!!  I know, Asian; not good in math.  What?!?  Yup, that's me....  /sigh     Kinda reminds me of those annoying math questions back in school:  If Brad travel 30 km/h due West and Brieanne traveled 50 km/h due East, and hits a pot hole decreasing her speed by 10/km h.  What would t....   Ooops, I digress...

I knew after my second set of 4 reps; my weight was way too light.  90% of my 4 RM felt like I was just lifting the bar..   Live and learn, live and learn...

WOD Warm-up;
Did everything as suggested, minus the Muscle UP.  Modified that to Muscle Up transition on the floor.

WOD;

Rowing, not an issue.  The other stuff... not so good.  Modifying them accordingly.  Pull-ups; used Jumping Pull-ups.  Handstand Push-Up (HSPU); used DB Press.  Muscle Up; used Muscle Up transition.  Again, all the options to modified were explained and demoed by the coaches.

Misc:
Still getting to know people and at the same time, figuring out where everything is.  Equipment, water cooler (that's important, hydration...), change rooms, etc..   People here are really friendly.  Once you walked in, your name is automatically written to the whiteboard.   And I guess we have that newbie look (think... deer in headlights look) as people randomly comes up and introduce themselves.  :)

I'm starting to feel the love here...


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