Day 222 - CF Armoury: Touch-n-Go Squat Clean; AMRAP Shuttle Sprint

Thursday; June 11, 2015 - the Whtieboard @ Crossfit Armoury

:0-10
Warm-Up:

DOWEL:  Feet Scoot
: High Hang Squat Clean
: Above Knee Squat Clean
: Below Knee Squat Clean


:10-25
STRENGTH:

Work Up to HEAVY

3 Rep Touch-n-Go
  Squat Clean


:30-35
WOD Warm-Up:  

Dynamic Warm-Up


:35-55
WOD:  

20 Minute AMRAP:

200 meter Shuttle Sprint
1 Minute Rest


My Thoughts:

Warm-Up;
Using a dowel is harder for me than using the empty bar.  I find that some movements, one needs some weight on it before one can execute them with a better finese.   Maybe it's just me...  but trying to do anything that is squat (clean or snatch) with no weight.  You either going to punch that dowel up and give yourself an uppercut or loose form because it's too light.  Maybe it's just me.  I'm a clutz.

STRENGTH;
Touch-n-Go; essentially allowing the bumper plates to kiss the floor and pull it back up.  Less than a second touching the ground.   I really had to focus on my breath and posture as I lowered it to the ground.  Build up and explode that barbell up, do it like you mean it.  Put some aggression behind it.  Hitting 165 lbs Squat Cleans for one is amazing; but doing it 3 reps in a Touch-n-Go format is even better.  Just looking back to the CF Open 15.x; I had trouble doing just a 1 RM Squat clean at 165 lbs. It took me two attempts and I was staining then.  Amaze what a few months of Oly lifting will do for you!

WOD;

Running; you know already how I feel about it.   It's getting better, that and the fact that the class voted to run outside in the Rain.  Yup; running thru puddles like a kid...  Brings a silly smile to my face.
Managed to get in 12 rounds within the 20 minutes... Well, actually it was 20 minutes and 3 seconds... (that's what I get for playing in the puddles)

Misc:
Oh embarrassing moments, when you forget peoples name after you met them, work out with them a few times.   But, I'll remember Kyra as I had to do that awkward query of asking for her name.  You feel worst when they remember your name....


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:
 MAX UNBROKEN HANDSTAND WALK

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