Day 233: CF Armoury: Sled Push, WOD: 10 MIN Calorie Rowing

Sled Push, the warm-up

MONDAY July 13, 2015 @ Crossfit Armoury

:0-10
Warm-Up:

Empty Sled Push, 50'
Sled push with 1 plate, 50'


:10-35
STRENGTH:

4 Rounds, each timed Separately
100 meter Sled Push (M: 45 lb / W: 25 lb)
REST at least 4 minutes between rounds


:40-45
WOD Warm-Up:  

Row 10 Calories @ 20 strokes per minute
Row 10 Calories @ 25 strokes per minute

Row 10 Calories @ 30 strokes per minute

:45-55
WOD:  

10 MINUTE AMRAP
Row for Calories


Today Coach:  Jason


My Thoughts:
SLEDS!!!  We get to push them.  I don't know why I'm so pumped about Sleds.  Maybe it's because I've been only waiting 2+ years to try them!!!  NUFF said!
It's another 7 AM class and the temperature was already 19 C.
It was good to see both Ray and Clem.  I met some newer people (Jay, Shan, Victoria) that I haven't met before.  Obviously the 7 AM class on a Monday/Wednesday/friday is different than the 7 AM class on Tuesday/Thursday.  More people...  All good.

Warm-Up;
First time pushing the Sled.  I had to fumble around to find what was the best technique to push it. It's more of where to place my hand, extend the arms or have them press close against the body.  I guess this was the best time to figure it out.   We also added a 45 lb plate to the equation on the second pass.

STRENGTH;
So, one would think pushing the SLED 100 meter wouldn't be that hard.   I was partner up with Jay.  This allowed one to rest (4 minutes), while the does his set.  As always, the first set is easy as you have all the energy to push.  But after each round, my energy started to drop fast.   By the third round, I ended up just pushing the sled in a very slow, but constant speed (slow).  It wasn't until the last round, last 15 meter that I gave it all I got and sprinted the sled to the end.  Yes... that was great and my legs were shot after that.    I even scared Jay who was on the side of the runway where I was pushing the sled.  My path of my sled started to waiver after the second round.  The intention is push it in a straight line.  I was pushing mine like I was a drunk.   Anyways, Jay had to jump out of the way at that moment when I was in my full out sprint.  He asked in a surprising manner, where that burst of energy came from!!  I was too tired to answer, but only gave him a smirk before collapsing on the floor.
End result, my legs were shot...  me on the floor gasping for air.   You know that feeling you get after doing a sprint at the end.  Yup, that was me... leaving a sweat stain on the floor after picking myself up to cheer on Jay and the others who were doing the same thing.  Pushing that sled to the finish.

WOD Warm-up;
A slow, but gradual increase in strokes per minute on the Concept2 Rower.  This was to help us warm up for the WOD, which of course was more rowing.  Not just any rowing, but Calorie Rowing.

WOD;

Calorie rowing; row as much as you can within 10 minutes.   More legs, core and arms.   A great combination after doing the Sled Push.   Not!    I managed to maintain my standard 27 s/m (strokes per minute) until the last minute and then gave it all I got.  (which was about 32 s/m).  Yes, this isn't probably the best way to approach this 10 Minute AMRAP if you are going for a high calorie count.  But I wanted to make it to the end without stopping.   Another thing I should had done was adjust the damper from my setting of 5 to 7 or 7.5.  That way, each stroke would yield a higher value toward the calorie count.
Jason had advised us prior to the start, that the lowest was 83 calories and the highest was 162 calories from the 6 am class.
I managed to hit 112 calories rowed in 10 minutes.  I'll have to work on improving my rowing, specifically remembering to increase the damper and build on my endurance.

Misc:
So, part of my gift to myself for my birthday was to purchase the new Nike Metcon 1.   They were available at SportChek and knowing how fast the first round of shoes had sold out.  I was eager to run down there as soon as I could.   I only knew two people who had these at our box.  After asking them for feedback on the shoe, and doing some research online.  I knew I had to get them.

Oooh....  Ahhh...   My birthday present to myself

While at Sportchek, I tried on the Reebok Nano 5.0 and did the same basic test with them.   While the Nano 5.0 is a great shoe, building on the previous generation.  My current shoe is a Nano 3.0, and the one prior was a Nano 2.0.  One would think I would upgrade to 5.0.  I probably would have if there weren't another option.
I like the MetCon because of the thicker insole (which really doesn't help me as I swapped that out for my custom orthotics), but overall construction is quite a bit better.   Just from the feel; the Nano 5.0 feels a bit flimsy.  Maybe it's by design due to the Kelvar construction.   But I'm one for a sturdier feel of a shoe.

Nike Metcon 1; replacing my Reebok Nano 3.0s

I'll do a more detail review in the future as I just started to wear them today for my first workout after returning from my vacation.  I actually bought these shoes two weeks prior as I wanted to make sure I had them (in case they sell out again) before going on my holidays.   It basically sat in the box until today.



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.

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
  UNBROKEN STRICT HANDSTAND PUSHUPS FOR TIME
  Scale to KIPPING, STRICT DB Shoulder Press
  Scale to 1 round max HSPU, repeat at - 1 rep until you get to 1

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