Day 230: CF Armoury: Sotts Press; 5 RFT - Sandbag Carry, Ring Dips, Front Squats

Monday; June 29, 2015 - the Whiteboard @ Crossfit Armoury

:0-10
Warm-Up:

- Behind the neck strict press
- Sotts Press
- Bottom to Bottom Overhead Squat immediately after sotts press


:10-20
STRENGTH:

Working up to 4 RM Overhead Squat

:20-28
4 Reps every 3 Minutes for 3 Rounds @ 91%


:30-35

WOD Warm-Up:  

Warm up front squats at no heavier than overhead squat weight
-  50' Crab Walk
- 10 Ring Dips


:35-55
WOD:   5 Rounds for Time  

-  Sandbag carry across the parking lot and back
-  15 Ring Dips
-  10 Front Squat (M: 135 lb / W: 95 lb)

 20 MINUTE TIME CAP 


Today Coach:  Jason

My Thoughts:
I decided to come in early and do the noon class.   Why early?  Well, it's a special day for me and it only comes once a year.   Originally, I was going to take today off, but with Canada Day right smack in the middle of the week.  I decided to take the entire week off.   Why not?     Beside, it's a good way to meet more of the Amoury crowd.   I was happy to see Christina there, haven't seen her for a few weeks.   Met Gino from a few weeks ago, who later was a big driving force for me in today's WOD.   Three new people, Chris who's been doing crossfit for 4 years; Dawn and Rob were the other two people.

Warm-Up;
I used the dowel to warm up my shoulders (dowel pass-throughs) and spent some time hanging out at the bottom of the squat position.  It  wasn't on the board, but something to help the warm-up.
For the actual warm-up, I started off light with just the empty bar and slowly increase the weight.
Sotts Press - the video would probably explain it better.   Essentially its a Strict Press behind the neck while in at the bottom of a  squat position.   The intention of this is to help with mobility and posture.  It's a completely new movement for me and I kept the weight fairly light.  When you do the movement, it's a different feeling in the back and shoulder.
After completing our Sotts press; we are to move into our Overhead Squats

STRENGTH;
I still have no idea what my 1 RM Overhead Squat (OHS) is.  So, I just worked up slowly to what I could do for my 4 RM.  I managed to hit 110 lbs.
The second part of the strength was to do the same strength but at 91% of my 4 RM for 3 rounds, every 3 minutes.   Bringing out my trusty calculator; it worked out to 100 lbs.   I never said math was my area of expertise.  

WOD Warm-up;
Jason walked around and suggested the weight we should use on the front squat.   He suggested 95 lbs for the warm up.   Some how  I missed doing the 50' crabwalk as I was too busy setting up the Rogue Matador.

Image:  Rogue Canada  (http://www.roguecanada.ca/the-rogue-matador)

I know, I had to look it up as I didn't know what you call it.   And for those who want to read more about it, click on the link to Rogue's site.   Rogue Matador    I also ended up using two different color bands for assistance for the dips  (blue and green, and no; I don't know how much assist that was.  I'll check next time that I'm in the box).

I actually had to ask Jason to help me with it the matador.   Honestly, I had the device upside down when I was trying to initially mount it to the upright bar.  /sigh


WOD;
Before starting the WOD; Jason wanted us to finish within 4 minutes for the first round (the average time you should be able to complete your first round.  5 rounds, 20 minute time cap).  This will determine if something needed to be changed.  This would be the only time that I looked at the clock.  After the first round, I had finished it in 3 minutes and 4 seconds.  However, it progressively took longer as each round began was completed.

Sand bag carry; the suggestion was to carry it behind the neck.  It's easier than carrying it on one's shoulder, as suggested by Jason.   Of course, I would test this theory out on the 3rd round.   And YES, Jason was correct.  It's far more easier to have the sandbag draped around the back of your neck!  I only carried it on my shoulder for the first 100 meters  and then switch it back.   Always listen to your coach.   Jason suggested to breaking down the 10 Front Squats into 2 sets of 5.  This will give you some time to rest in between.   I scaled my weight and used 125 lbs.

So, where was my weakness in this WOD?  I would say it was the Ring Dips (scaled:  used the matador with bands).   Even thou, the Sandbag Carry is the recovery stage; your legs are taxed from the Front Squats.

I gotta give extra credit to Gino for pushing me...   He had finished early and cheered me for my last round.   Cheered on the Front Squats, ran by my side with the Sand bag carry,  and the dips.   Yup, nothing like positive reinforcement.    Thanks everyone for that!!   Made me pushed myself and not to give up!!

There was a 20 minute time cap.   I finished with 4 rounds + 11 Dips.

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.


Work up to a HEAVY 1 POWER SNATCH + 1 HANG POWER SNATCH

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