Day 225: CF Armoury: Cleans; Benchmark WOD: Grace

Tuesday; June 16, 2015 - the Whtieboard @ Crossfit Armoury

:0-10
Warm-Up:

- No HIP CLEAN Turnover
- Muscle Clean with Hips
- Power Clean with Hips
- Power Clean from Knees


:10-25
STRENGTH:

Work up to a HEAVY set of:
 - 1 High Hang Power Clean
 - 1 Low Hang (above the knee) Power Clean


:30-40
Benchmark WOD:  GRACE

30 CLEAN AND JERKS for time   (M: 135 lb / W: 95 lb)


:45-55
COOLDOWN:  

10 Minute ROW @ 26 Strokes per minute
Speed doesn't matter, but stroke rate does!

Penalty:  10 Burpees for every 1 average stroke above or below 26


Today Coaches:  Jason and Amy


My Thoughts:

Warm-Up;
Performed each of the warmup for 10 reps.

STRENGTH;
Had about 15 minutes to build up to a heavy set.  Under Jason's watchful eye; he corrected my Low Hang Power Clean.  And advised me to drop below the bar faster.   I was off on my catch, and instead of receiving the weight in a Front Squat, I was catching it in a more upright (and leaning slight backwards).  It was more noticeable when the weights got heavy.   He also showed me a different way to do a Hook grip.  And as well as the transition from the rack position on the shoulder to lowering it to the above knee.   All which I will need to practice with lighter weight.    I managed to make it to a HEAVY 145 lbs set for both movement.

Benchmark WOD - Grace;

Scaled my weight to 105 lbs, as I was trying to figure out what was doable without taking 25 minutes.  I was glad that I asked Amy for clarification about doing a Split Jerk.  We could do Push Jerks instead.  One could do Shoulder press, but that was not recommended as its not an efficient use of energy.   The Split Jerk would take longer to complete.    Partially glad the picture is blurry as you can't really make out my time.  
My time for completion was  4 minutes and 12 seconds.  
I'm not happy with the time as I think I may have miscounted (yes, I can't count to 30!!) and may not had finished all 30.   Some say I did.. but.. to be honest, I don't think so.
I think I'll have to try this another day.    Redo Grace!

COOLDOWN;
So, like the instruction says... make sure you do 26 strokes per minute (26 s/m); otherwise you will have to do 10 burpees for every 1 average stroke above or below 26.   They were serious about this.  I know when I row; I can hit 27 stroke per minute with my eyes closed.   But 26 strokes per minute.. Hah...     At the end, and I didn't know there was a setting within the Concept2 rower that will give you an average Stroke/Minute in the duration (10 minutes) set.   Mine was 25 strokes per minute.    Ugh!!

10 Burpees I ended up doing.  I was the only one in my class time.     Oh well...  :)  More practice!

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:
 7 CHEST TO BAR PULLUPS  (Scale: RING ROWS)
 7 CLAPPING PUSHUPS (Scale: Pushups)

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