Day 231: CF Armoury: Cleans; WOD: A mix of everything in 16 minutes

Tuesday; June 30, 2015 - the Whiteboard @ Crossfit Armoury

:0-10
Warm-Up:

Muscle Clean
Power Clean from Hip
Squat Clean from Hips
10 Push Jerks with Empty Bar


:10-20
STRENGTH:

Work up to HEAVY:
1 POWER CLEAN
1 HANG SQUAT CLEAN
1 PUSH JERK


:20-30
WOD Warm-Up:  

EMOM FOR 10 Minutes
1 POWER CLEAN
1 HANG SQUAT CLEAN
1 PUSH JERK

:35-40
5 Reps at each movements in WOD


:40-56
WOD:  

-  20 Thrusters (M: 95 lb / W: 65 lb)
-  20 Toes-to-Bar
-  20 Push Press (M: 95 lb / W: 65 lb)
-  20 Calorie Row
-  20 Wall Balls (M: 20 lb / W: 14 lb)
-  20 Kettle Bell Swings (M: 53 lb / W: 35 lb)
-  20 Back Squats (M: 95 lb / W: 65 lb)
-  20 Back Rack Walking Lunges (M: 95 lb / W: 65 lb)

 16 Minute TIME CAP 


Today Coach:  Jason

My Thoughts:
Another noon class attendance; but with a few more people (eleven) working out.  It was good to see some familiar faces (those from the previous box that I had attended).  Tyler, who I haven't seen before I left.  Both Mo and Christina in attendance.  I usually see Mo in the evening class, and Christina; I saw yesterday.  

Warm-Up;
Went thru each of the movements with reps of ten.   We started the warm-up with the wooden dowel and then moved to an empty bar.

STRENGTH;
Spent some time building to a heavy, yet comfortable weight.   Jason came by to check to see how my technique was for doing all three.  He made a few suggestion when I got started and wanted to follow up.  I repeat my set for him at 135 lb.   I got the thumbs up!    So, for all three movements; the same weight was used.  It's repeated for each minute for TEN minutes.

WOD Warm-up;
Once we had all the necessary equipment and a location picked for the wall ball; we were to perform each of the movement 5 times.

WOD;

Sixteen minute is not a long time when you take into account, that you will be doing 160 reps of various movements.  Each of the movements consist of 20 each.   I opted to use Rx weight for all movements.   Barbell @ 95 lb,  Kettle bell at 53 lb, Wall Ball @ 20 lb.    It took me almost the entire 16 minutes to complete this.   I do have to thank everyone in the class and including my coach, Jason for cheering and pushing me to finish.   I honestly didn't think I would be able to complete this.

Look, its tough!   Walking lunges is one of my weaker movements.   It felt like I had a 95 lb monkey on my back (that's how it felt).  I had to break it down to sets of 5 for both the Back Squat and Back Rack Walking lunges.   At the end of each set of 5, I would let the barbell roll off my back.  I know that I would be wasting energy and time re-racking it on to my back.  But it was one of those decisions I had to make so I could make it to the end and finish.   Damn Monkey!

Tuesday; June 30th, 2015 [final results] - the Whiteboard @ Crossfit Armoury   

Misc:
The last two days WOD has been gruelling for me.  It has focused more on endurance.  It's a good change for me.  It shows the areas that I need to work on more.  Just like yesterday; recovery time post WOD require between 30 to 45 minutes.  Yes, I'm pushing myself that hard.  

Data collected from my Fitbit Surge while doing the class.

It's been a month since I've made the switch to the Armoury.  I have no regrets for the change as the purpose of the change has been fulfilled.  I have notice subtle changes, specifically with certain strength movements.   Endurance, not so much and gymnastics movements has really shown what I need to focus on in the near future.  I suspect that I will be attending the gymnastic component (fundamentals) on the weekend to further my training in this area.  Another class that is part of the membership and I have heard many great things as well as improvements from those who had attended (over a span of three classes).   I will update everyone at the three month mark on what significant changes that I've seen since.

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.

100 meter TIRE FLIP

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