Day 228: CF Armoury: Snatches; WOD: KB and Cindy for 21-18-15-12-9-6-3

Wednesday; June 24, 2015 - the Whtieboard @ Crossfit Armoury

:0-10
Warm-Up:

Muscle Snatch muscle hips just shoulders
Muscle Snatch with Hips
Power Snatch with Hips
Squat Snatch with Hips


:10-20
STRENGTH:

Work up to a HEAVY High Hang Squat Snatch

:20-28
1 HIGH HANG SQUAT SNATCH every 45 seconds for 10 rounds


:33-38
WOD Warm-Up:  

10 Beat Swings, 5 Pull-ups, 5 chest to bar Pull-ups (Scale:  10 Ring Rows)
10 No Hand Release Pushups
15 Air Squats
12 Kettle bell Swings at Workout Weight


:38-56
WOD:  

21 - 18 - 15 - 12 - 9 - 6 - 3

Kettle Bell Swings
1 Round of Chest to Bar (CINDY Between sets, including after the round of 3)
*CINDY: [5 chest-to-bar, 10 Push-ups, 15 Squats]

 18 Minute Time Cap 



Today Coaches:  Aiden and Kat

My Thoughts:

Warm-Up;
Used a dowel to warm up with, went thru the motions of each with Aiden showing the movements.  Correcting each of us as needed.  Performed ten of each.

STRENGTH;
Build up to a HEAVY High Hang Squat Snatch was the goal for the first part of the Strength.   Kat came around and watched me and as well gave me some solid advice.   I managed to hit 125 lbs for my heaviest.
We had the option to use the same weight for the 10 rounds of of High Hang Squat Snatch (every 45 seconds).  I opted to drop it down to 105 lb so I wouldn't comprise myself, both form and technique.   I had to abort TWO of the TEN rounds.   Sometimes, when it doesn't feel right and you can't get it over head correctly; it's best to dump it.    Adien suggested that if we do fail; wait until the next round before attempting.

WOD Warm-up;
Focused on the Beat Swings, I will need to practice this more as well as work on my grip strength around the bar.  Especially, when you get that momentum going, there is a lot of pull on the arms and hands.   Last thing I need is to slip off when doing that movement.  Instead of Chest to Bar Pull-ups; scaled and used Ring Rows.   I decided to challenge myself and used a 53 lb Kettlebell.  In the past, the 44 lb was just a bit too light.

WOD;

This one was a doozy!  Nothing more challenging than doing kettlebell swings, followed by a round of CINDY (5 chest to Bar Pull-ups [scale: ring rows], 10 Push-Ups, 15 Squats).   I think the area that caught up to me was the strict Push-ups.   I guess this will be another area I need to focus on.  I managed to finish 4 rounds + 9 reps of Kettlebell swings before the 18 minute time cap was called.  I really pushed myself pretty hard on this, REDLINE it.   I felt completely spent, to the point where opted to skip the Extra Credit.
I think anyone who have every hit REDLINE understand how it feels.   I will definitely be taking tomorrow off as a rest day.
Appreciated all the cheers and support from the class and coaches for motivating me to finish.

Sure felt like I was pushing myself harder than what shows up on my 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.

400 meter Run for Time with 1 Sandbag (45 lb) on each shoulder

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