Day 226: CF Armoury: Front Squat Ladder; Hero WOD: Brenton

Thursday; June 18, 2015 - the Whiteboard @ Crossfit Armoury

:0-10
Warm-Up:

100' Front Rack Walk
10 Front Squats every 50'
10 Front Squats at 95/65


:10-20
STRENGTH:

10 Minute Front Squat Ladder:
Start at 95/65 (25% 1 RM for scaled, empty bar for beginners)
Complete 5 reps at each weight
increase by 10 lb (5 for scaled or beginner) until 10 minute mark or failure


:25-30
WOD Warm-Up:  

50 ft Bear Crawl
Ankle/Knee dynamic warm-up
50 ft Broad Jump


:30-45
HERO WOD:  BRENTON  

5 Rounds for time:
- Bear Crawl 100 ft
- Standing Broad Jump 100 ft
- 3 Burpees every 5 Broad Jumps

 15 Minute Time Cap 


:50-55
COOLDOWN:

5 Minutes to accumulate as many:
- Bar Muscle Ups
- Strict Pull-ups
- Jumping Pull-ups

as possible


Today Coaches:  Aiden and Kyle

My Thoughts:
Amazing evening tonight, to be reconnected to a few former RJ (previous box) members.  We did the same time for this evening class.  I haven't laugh like that for such a long time.

Warm-Up;
Taking an empty bar (M:45 lb / W: 35 lb), front rack it (keep elbows high) and walk 100 feet.  Every 50 feet, do 10 front Squats.  Afterwards, do 10 Front Squat at the prescribe weight.

STRENGTH;
Ooh, ladder..     I had 10 minutes to get to my max weight, increasing 10 lb each set.  Starting weight was 95 lb, and to do 5 reps each.   I managed to get to 145 lbs, 6 sets in total.   I received some suggestions from Kyle as my feet placement was too narrow and my toes were at a too far of angle.  It was at a 60 degrees vs the ideal 85 degrees.   Need to work on that a bit more..

WOD Warm-up;
Bear crawl with non stiff leg, knees can be bent.   The Ankle/Knee dynamic warm-up; I think this is where the jokes and giggles started to ooze out of everyone.   Aiden demo each of the movements.  Some of the movements just prompted silliness as it looked funny.  One of movements was a bunny hop, to which Don wanted us to mimic a bunny with our hands..  oh, to be so silly..  Again, hard to explain each of the movements.   But they do have a function to assist with both Ankle and Knee mobility.  Perhaps next time, I will pay more attention so I can properly blog above the movement than being silly.   Broad jumps, not my ideal movement.  Amazed by those who can do these so efficiently.  I will need to work on this for the future.

HERO WOD;

Probably easier to see; so I found this video on youtube; a demo of the Hero WOD "Brenton" by Crossfit Santa Cruz.
We had a 15 minute time cap to complete this.   It was brutal for me.  On the last round; Terry came to cheer me on and as well as do the last round of the WOD to help push me.    Thanks both Don and Terry for being motivating!!  It was appreciated!
Of all things that I appreciated was the burpees.  I used this portion to recover.  Almost finish all 5 rounds, just 2 broad jumps away from the end before the buzzer went.  Damn, so close; next time!

COOLDOWN;
Used the Jumping Pull-ups method for the five minutes to do the cool down.  Managed to get 53 reps in that time.  Arms are like Jello..

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:
 2 TOUCH AND GO MUSCLE CLEANS @50% 1RM CLEAN

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