Day 224: CF Armoury: 1 RM Strict Press; Retest - 1000 meter run for TIme,

Working thru a power outage @ Crossfit Armoury

Monday; June 15, 2015 - the Whtieboard @ Crossfit Armoury

:0-10
Warm-Up:

Banded Shoulder Passthroughs
10 Empty Bar Strict Press


:10-15
STRENGTH:

Establish 1RM STRICT PRESS


:30-40
WOD Warm-Up:  

Dynamic Warmup - Get your heart rate Up!!

:40-50
WOD:  

1000 meter RUN for Time


Today Coaches:  Aiden and..

My Thoughts:
Great spirit everyone had as the power goes out near the end of the 1 RM testing.   Aiden just opens the tall garage door to let more natural light in.   Class continues and no one skips a beat with the workout.   Even those who were working on the extra credit, or Connie climbing the rope.

Warm-Up;
Used a band and work on stretches for the shoulder.  Found I was tight in a few areas.  Takes stretching to a new level using a band.

STRENGTH;
Well, this was one of the strength movements that I haven't tested for a while.  If I did, I know I didn't hit my 1 RM before.

   June 15, 2015 (1RM STRICT PRESS = 155 lbs)  -  PR 

   May 5, 2014 (1 RM Strict Press = 139 lb)

That's a 16 lb gain!!!   I'll take that.


WOD Warm-up;
Dynamic warm up with a series of running, high knees, butt kicks, side shuffle, and a few new ones which I can't describe.

WOD;

1000 meter run...   started off a bit too fast and had to slow it down.  I didn't have to stop, which is a good thing.  Made it to the final stretch and was cheered on by the rest of the class to gun the last part.  Thanks everyone for the cheer!!

Logged this via my Fitbit Surge (not official time as I was concentrating on crossing the line, than stopping the watch).

This is the fastest I ever done a 1000 m run.  [official time: 5:51]

Logged via my Fitbit Surge.

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:
 3 POWER SNATCHES

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