Day 221: CF Armoury: 1 RM Front Squat; Shuttle Sprints, C2B Pull-ups, HSPU, GHD Sit-Ups, Pistols, Rope Climb

Front Squat

Monday; June 8, 2015 - the whiteboard @ Crossfit Armoury

:0-10
Warm-Up:

Banded Front Rack Stretch
50' Front Rack Walking Lunge
10 Front Squats
50' Front Rack Walking Lunge
10 Front Squats


:10-30
STRENGTH:

1 RM FRONT SQUAT


:35-40
WOD Warm-Up:  

5 Reps of Each Movement
Dynamic Warm-up


:40-55
WOD:   15 Minute Time Cap   

5 Shuttle Sprints (50')
15 C2B Pull-Ups (scale: Ring Rows)
:90 second REST

5 Shuttle Sprints (50')
15 HSPU (scale: DB Press)
:90 second REST

5 Shuttle Sprints (50')
15 GHD Sit-Ups (scale: Abmat Sit-ups)
:90 second REST

5 Shuttle Sprints (50')
15 PISTOLS / Leg (scale: 30 Air Squats)
:90 second REST

5 Shuttle Sprints (50')
2 ROPE Climbs (scale: 6 Beginner Rope Climbs)

My Thoughts:
Front squats; I don't usually make too much gains on this as oppose to my back squats.  Actually to think about it, I have really made too much gains on this since I've stopped specifically strength training.  So, that would be seven to eight months ago.   I still did the occasional Front Squats; but never to the same frequency as I once did before.  Thus, the numbers never went up..

Warm-Up;
The 50' Front Rack Walking Lunge was with the empty bar (45 lbs; 35 lbs for the women).  The first few lunges was awkward (picture, tin man from Wizard of Oz before he received the oil in his joints) ..  I can feel how stiff my legs and joints were.  But by the second pass; things were much looser.   Thank goodness for this warm up session.  We were partnered up with people of similar height.  My partner for this was Lance.  Great Motivator...  more on this later..

STRENGTH;
A good time to test my 1RM, especially Front Squat.   I have to give credit where it's due.  The programming here at the Armoury makes all the sense, especially with the extra credit component.  I do believe that it has greatly increase my strength in a lot of different areas.   They maybe small at this point, but I am looking so forward to the changes it has on me at the 1 month mark, 3 month, 6 month and of course at the 1 year point.
Getting to the point, I managed to increase the weight by 15 lbs.   1 RM Front Squat @ 240 lbs.
Part of the motivation also came from Lance.  Who was on the oppose site of the rack, working on his 1 RM and also PR with 240 lbs!!  Way to go Lance!!

WOD Warm-up;
Great practice prior to the WOD, to execute 5 reps of each movement.  This was helpful for me to find my weight to use for the DB Press.

WOD;

The shuttle sprints were outside in the back (parking area).   On the fifth run, we are to run into the box and head to our station to perform that particular movement.    I modified pretty much everything.  Substituted in the order of the corresponding movements (Ring Rows, DB Press, Abmat Sit-ups, Air Squats, Beginner Roof Climbs).  DB Press, used 30 lbs each arm.  Should had gone heavier.  Of course with the previous WOD which called for DB Press still fresh in my mind, I used too heavy of a weight.   This time, I went with too light of the weight.  /sigh.   I opted to do the Abmat Sit-ups as I had problems configuring the GHD machine, that and the fact that I never had done a GHD sit-up.  I will have to give it a try on one of my Open Gym night.    I heard some interesting stories and advice about this device.   I remember the first class that I had tried here at the Armoury; I had to do beginner's Rope climb.   I found it really hard to do those,  yet; tonight, it wasn't hard.  The 6 Beginners rope climb was fairly easy.  Felt way stronger in my arms for pulling myself up from the ground.

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.

10 Minute EMOM

Using same weight
1 HANG MUSCLE CLEAN
1 HANG POWER CLEAN
1 HANG SQUAT CLEAN

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