Day 218: CF Armoury: Shoulder Press; Run 1200 meter, rest, Run 1200 meter

Monday; June 1, 2015 - the whiteboard @ Crossfit Armoury

:0-10
Warm-Up:

20 Shoulder Press


:10-20

STRENGTH:

3 RM Shoulder Press


:25 - 30

WOD Warm-Up:  

Dynamic Warm-up

:30 - 55

WOD:  

RUN 1200 meter

REST 7 minutes

RUN 1200 meter



My Thoughts:

WOD:

I keep playing it over my head that I'm not a runner.  Yet, I'm usually out and about doing some extra running.  I'll blame it on summer.   But then again, I have a great gym buddy who keeps me motivated and been giving me pointers on running.   There is also an end goal for all this running.  Will be doing a fun 5k Obstacle course called the 5K - FoamFest.
So, does this WOD help with my training.  Yup.  Am I ever happy to do running... no... but I see the benefits.
I'll just have to make sure I bring my running shoes with me, and a larger gym bag to house the now 3 pairs of shoes (Nanos, Oly Lifters, and now Runners), my Rx Skipping rope, Lifting belt, Protein Shaker Bottle, Water bottle, wrist guards, .....
A piece of wisdom from my gym buddy (Sydney) stuck in my head on the second run; I actually slow down my pace and was able to almost completely run the entire 1200 meter without stopping.  (I walked two times)  And I managed to shave 13 seconds off from the first pass.

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:
6 SLOW STRICT TOES TO RING 

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