Day 232: CF Armoury: Atlas Stones; WOD: All out 75 second Box Jumps, Burpees, Double Unders, Deadlifts with Axle bar
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| Can't wait to start integrating these into our training |
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| The finish product - ATLAS Stones |
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| The Box where I train |
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| Thursday; July 2, 2015 - after 7 AM class @ Crossfit Armoury |
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| ATLAS Stone - 35 lb; to give you an idea of size compared to my water bottle |
:0-10
Warm-Up:
Walkthrough Atlas Stone Cleans
:10-30
STRENGTH:
Practice Atlas Stones to Shoulder
Work up to HEAVY weight
:34-38
WOD Warm-Up:
Dynamic Jumping Drills
Warmup Deadlifts (2 Warm-up sets)
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| 135 lb Axle Bar, Box Jump box, Burpee to 6" above |
:38-55
WOD:
ALL OUT FOR :75 (75 seconds)
- Box Jumps (Scale Height only! No Step Up)
- REST :75
- Burpees to 6" overhead
- REST :75
- Double Unders (Scale: singles)
- REST :75
- Deadlift w/axle bar (M: 135 lb / W: 95 lb)
- REST :75
REPEAT
Today Coach: Jason
My Thoughts:
Well, I've started my vacation this week and decided to come and try a 7 AM class. That and there was an invitation by Clem H. to come and try it out. Even though we both train at the Armoury; it wasn't until he came across my recent Instagram posting (instagram.com/rockyquon) of the Atlas stones and the hashtag of CrossfitArmoury that he realized I trained there. That and the fact that I write a blog (this one). So; since I had this week off; I decided to come down. I know; I'm on holidays, and I'm waking up early to go and do a 7 AM morning class. Some say I'm crazy, but I'm just dedicated!
Warm-Up;
The time finally came and we actually had to roll them out from the back of the box to the front of the box; actually rolled them out across the parking lot to the grass. I know; this is a temporary location for them. This is until they find proper padding for the Atlas stones to land on. We used the front grass... (shh... don't tell the property management)We worked thru the technique in lifting Atlas Stones. It looks weird when you watch it being down, even weirder when you do it yourself. But you get the hang of it. The class worked thru each of the Atlas stones under the guidance of Jason.
STRENGTH;
While the other guys managed to move pass 115 lbs; I was stuck at this weight. Yup, 115 lbs was all I could muster. I was struggling at this point and I opted not to even try 145 lbs. The heaviest ATLAS stone was 185 lb; and Clem made it look easy! I'll just need to work on my technique. Considering this was the first time I've ever lifted one up.
WOD Warm-up;
We worked on some dynamic Jumping Drills and as well as worked with Deadlifts on an AXLE bar. Another new item for me, the AXLE bar. A bit thicker in diameter for the bar, and much shorter than a regular bar. it's also quite a bit lighter than the regular bar. A difference of 30 pounds; so putting on the weight; you'll have to add a 15 lb plate on each side to equal the weight of a regular bar.
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| AXLE bar (15 lbs - top); Regular bar (45 lbs - bottom) |
WOD;
For total Reps; an accumulation of four different movements, each done in 75 second with a 75 second rest before moving to the next.
For those who have followed me on this blog; you know that I don't do Box Jumps anymore. It mainly has to do with my ankle and my knees. More the ankles as I have flexibility issues and in the past, I have done box jump. But the end result is injuries and significant downtime. Usually my achilles is the first to go. Yah, curses!! Since this WOD requires you to jump; Jason suggested trying it with a lower height. We scaled it to with 3x 45 lb plates and Jason asked me to try that height. It was doable and I didn't feel the issues I had when I would try the 20" height. Each 45 lb plate is about 3" in height.
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| 135 lb Axle Bar, my Box Jump box [Scaled: 3x 45 lb plates], Rogue Skipping rope |
The Burpees above 6" requires you to perform a burpee and then jump 6". I used the rack (stood under one where my hand would touch the bar going across if I jump) as a reference point to touch. Deadlifting with the AxleBar really works the hand grip. Grip strength will improve other things movements in the future. But for now; it was taxing my deadlift.
We had to perform 2 rounds of this WOD. I suffer more of a drop (number) in skipping on the second round than the other movements. I think part of me wanted to excel in the Deadlift.
Misc:
It's all about meeting new people, people who are on the same journey as you or a journey of some type. This morning, I had the opportunity to meet three new people. John who normally does the 6 AM class on Monday, Wednesday, Friday. Both Ray and Clem are the ones that had bumped into my blog via Instagram. It was a pleasure meeting them and I am looking forward to working out with them. I suspect that I will be playing with my schedule moving forward as the weather has been quite hot during the day. The 7 AM class is quite refreshing, tempeatures usually hovering around 18 C. Whereas late afternoon, temperature are hitting between 29 to 34 C. Yup, this might be the time I'll be doing for the summer, provided my work schedule allows for it.
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| 7 AM Morning crew (Tony, Ray, Clem, John) |
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| ATLAS Stones - (145 lb, 115 lb, 95 lb) |
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| Thursday; July 2, 2015 (final results) @ Crossfit Armoury |
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.
1 Rounds of Strict Shoulder Press for Max Reps
50% of 1RM
Remember to stay consistent in your training and tackle one WOD at a time!!
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