Day 220: CF Armoury: All we do is Clean ;)

Thursday; June 4, 2015 - the Whiteboard  @ Crossfit Armoury

:0-10
Warm-Up:

-  Muscle Clean - No Hips
-  Power Clean Fast
-  Hang Squat Clean


:10-25
STRENGTH:

Work Up to HEAVY Set:

-  1 Hang Power Clean
-  1 Power Clean


:30-40
WOD:  

40 Hang Power Cleans
    80% of Weight Above


:45-55
COOLDOWN:

800 meter EZ Group Run



My Thoughts:
Today is a great CLEANing day.   Everything you want to know and do about CLEANing, is being done tonight.

Warm-Up;
Three different variations to get yourself prep.  Good to work on these and get the body and CNS (central nervous system) setup.

STRENGTH;
Worked on my technique and managed to increase my weight to a comfortable 145 lbs.  I think the limiting issue here is how much weight I can comfortably handle on the 'Hang Power Clean' portion.

WOD;

Using 80% from my Strength portion; worked out to be 115 lbs.   Which reminds me of the Scaled version of CF Open 15.4.    I used the same weight (115 lb), muscle memory dictates that I should remember how this went (minus the Push Press component).

Cool Down;
Instead of going for a run; because everyone knows how much I love running, I asked and opted to row the 800 meters.   Kat allowed me... while the rest of the group took for a nice light 800 meters.  

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.

DEADLIFTS
7 Minute EMOM
7 Reps @65% of 1RM


A slight reminder for myself that when doing any Extra credit; specifically with regards to doing Deadlifts, your body is gonna be tired from the class.  Factor that in!!!    The weight I used was 225 lbs which is my 65%.   I should have gone lighter..  First four sets was fine.. But really had to grind out the last two sets.  I had to really make sure I kept my form.  I had my lifting belt on and even opted for an alternating grip.  I also took a few more seconds to rest before starting 6th and 7th rounds.  

No injuries at all; but a wake up call to be more mindful and don't worry about the percentage.  More about the feel..  I'm getting that now..

Lesson learned, lesson learned...

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