Day 227: CF Armoury: SLEDS!!! 5 RFT: Bar Facing Burpees, Deadlifts, Toes-to-Bar

Warm-up; Empty Sled Drag @ Crossfit Armoury Parking lot

Monday; June 22, 2015 - the Whiteboard @ Crossfit Armoury

:0-10
Warm-Up:

50' sled drag, empty sled
50' Sled Drag (M: 45 lb / W: 25 lb)
50' Sled Drag (M: 90 lb / W: 50 lb)


:10-30
STRENGTH:

20 Minute to Complete the following:
- 5  100 meter Sled Drags (M: 90 lb / W: 50 lb)

REST as needed, but complete all 5 rounds in 20 minutes


:35-40
WOD Warm-Up:  

4 Bar Facing Burpees
10 Beat Swings, 5 toes to bar
Work up to a Challenging 8 Rep Deadlift


:40-54
WOD:   5 Rounds for Time

8 Bar Facing Burpees
8 Deadlifts (M:  225 lb / W: 155 lb)
8 Toes to Bar

 9 Minute Time Cap 


Today Coaches:  Aiden and Addam

My Thoughts:

Setting Up for Sled Drag

About bloody time I got a chance to train on a SLED.    This will be the first time I've ever been instructed on how to use a SLED.  My previous box had never use it in any of the WODs for class.  I also confirmed this with other members of the previous box and they too had never used the sled. Why in the world do you have a SLED if you don't plan to use it?

Hell, even my wife who doesn't do Crossfit,  had done SLED Pulls and SLED Pushes more times than the fingers on her hand!

Well, my wish came true today.   Time to find out what it's all about!

Warm-Up;
Excited!!!    Started with just the sled itself (empty) and drag it for 50 feet.    Then we started to add weight, 45 lb plate for another 50 feet.  And then finally adding a second 45 lb plate for another 50 feet.

STRENGTH;
Partner up with two other guys (Lance and Branden) and alternate pulling the sled.  At some point, both of the guys would pull a sled each.  We had 20 minutes to finish all 5 rounds, each 100 feet.  I would like to point out that the parking lot was not flat.  It actually had a dip in it for rain water to exit.  I did find it a tad easier going one direction than the other.  Either way, it was getting pulled.   I was surprised that it wasn't as hard as it seemed, considering that I did a 5K Obstacle course the day before.  Can't wait until we start adding more weight and/or doing Sled Pushes; I may change my tune then!   :)

WOD Warm-up;
Burpees, who loves them?  Started with four Facing burpees and then practice the beat swing.  This is something I need working on.   Aiden showed us each of the movements, and wanted us to focus on the Beat Swing when doing the Toe-2-Bar (scaled, Knees to Elbow or Knees above hip ).   Addam came by and made a few suggestions on how to improve my technique.  I need to improve my grip strength as well.  We worked up to our desired weight for the deadlift.   I really had to scale my weight so I could do them unbroken (8 reps).  I was aiming for 185 lbs; but ended using 155 lbs.

WOD;

Five rounds for time, but with a Nine minute time cap.    Bar facing Burpees, followed by deadlifts and then Toes-to-Bar (scaled;  Knees-to-Elbows, or Knees above hips - focusing on the Beat Swing).   Well, I know exactly what I need to work on.   Burpees and the Toes-to-bar component (Beat Swing).   Score:  3 + 18 (finished 3 rounds; started the 4th round up to 2 toes-to-bar portion).

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.

Accumulate 5 minutes in a Handstand, nothing touches the wall but your heels or toes.

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