Day 234: CF Armoury: 2 RM OHS; WOD: 5 RFT - Deadlifts, Ring Dips

The 7 AM crew [Arri, Shan, Clem, and Grandpa Ray in yellow ;^) ]
(missing: Coach Jason,  Brie, Victoria, and of course the picture taker - Tony)

WEDNESDAY; July 15, 2015 [8 AM] @ Crossfit Armoury

:0-10
Warm-Up:

Behind the neck Strict Press
Sotts Press
Bottom to Bottom Overhead Squats


:10-25
STRENGTH:

Work up to 2 RM Overhead Squat

:25-33
2 Reps every 3:00 for 3 rounds
 @ 93% of 2 RM


:38-48
WOD Warm-Up:  

3 Rounds, for Quality
:10 at top of dip support position;  :10 at bottom of dip support position
Minimum 3 warmup set of 10-12 Deadlifts to get a deadlift weight

:48-55
WOD:  5 ROUNDS for TIME

- 7 DEADLIFTS (55% of 1 RM or 12 RM)
- 7 RING DIPS

 7 Minute TIME CAP 



Today Coach: Jason

My Thoughts:

Warm-Up;
As strong as I am with the Strict Press, changing the location of the dowel/bar to behind the neck; you'll see where my weakness is.   The class started with the wooden dowels for ten reps of each movement before moving to the empty 'naked' bar.
Wow, my flexibility doing the Sotts Press was not there.  I found it challenging with the dowel; and with the empty bar, gawd!!  Obviously missing my flexibility on this part, shoulder and all.  I tried different hand positions, different widths at the bottom of the squat while pressing up the bar.   Nothing seem to make it easier to do..  I guess I'll be going back to my yoga classes to improve that portion of me.   Flexibility, something I lack as I grow old(er).

STRENGTH;
Completely oblivious of any of my past max on the Overhead Squat (OHS); I just focused on lifting a heavy 2 RM.  I managed to hit my a new PR.  I didn't realize this until I had came home and did a search on my past lifts.  

I found the following values assigned to my weighted Overhead Squats (dedicated to RM, and not the 25 or 30 reps versions)

     10/13/14        75 lbs        for 75% of 1 RM
     06/29/15       110 lbs       for 4 RM
     07/15/15       130 lbs       for 2 RM

Second part of the Strength; required us to use 93% of our 2 RM.   Yes, it's math; thus I require something to calculate it out.  Although, after my recent drop of the phone; viewing the actual calculation was a bit more challenging.

Remember, MATH is not a great skill for me.  I suck at this.  And yes, I consulted it a number of times as I was going thru each attempt for my 2 RM.  Why, I dunno...  I guess I need to keep moving/doing something while resting between sets.

The value that I used for the 2 reps every 3 minutes for 3 rounds is 120 lbs.  I managed to complete the first two sets without much difficulty.  I had to abort my last rep on my last set as I was coming up with the overhead; i felt some instability in my shoulders/arms and just like building blocks when press sideways, it crumbles.




WOD Warm-up;
Started with talking to Jason on my starting weight for the deadlifts.  He asked what my 1 RM deadlift (it's 345 lbs) and then suggested the weight I should start up with.   I started with 135 lb for 10 reps, and then 165 lb for another 10 reps; and then 185 lb for the remaining 10.
I scaled and used a Rogue Matador  for the dipping portion, as well as some nice rubber bands tied between the handles.

Image credit:  http://www.roguecanada.ca/the-rogue-matador

We needed to spend at least 10 seconds at the top position and another 10 seconds at the bottom position of the dip.  Yup, another area which I need to work on.   I need bigger triceps!!


WOD;

Well, since the hardest part was completed at the Wod Warm-up (MATH:  55% of 1 RM deadlift); I could focus all my brainpower on my lifting and dips.    The actual value is 189 lbs; but I decided to scale down to 185 lbs as I know we are doing multiple reps and multiple sets.  That and I'm too lazy tracking down the 2 lb plates.

And to make it even easier, they have these fine Army Men in a basket to help you keep track of how many round you complete.   Oh, I like easy!!  Less brain power allocated to the hard stuff like Math and more on Lifting/Dips!  ;)

To help with my MATH; each Army Man represents 1 round
(knock 1 man over when a round is completed)

DEADLIFT (55% of 1 RM = ~189 lb; but rounded down to 185 lb) 

I opted to use my belt for this WOD.   Maybe it's my response to everyone else that was grabbing theirs.  It wasn't an extremely heavy weight, but I knew that when you do multiples of a heavier weight. One can get sloppy with the form.  Better to be safe than sorry.

I also had the opportunity to wear my Nike MetCon 1 for these.  I had swapped out of my Adidas Olympic lifting shoes from the OHS portion.  I admit, that I did try initially to lift the OHS with just the Nike MetCon.  But it's not a lifting shoe.
The Nike MetCon felt stable and well suited for the Deadlifts.

While not the fastest time in my group, but still a respectable finish of under 4 minutes.  I completed a total of 35 Deadlifts (185 lb) and 35 Dips (scaled: using the Matador with bands).    It's all good and any progress is great progress.

Again, a shoutout to the entire 7 AM class and coach Jason for cheering me on while I struggle with the last set of the dips.

WEDNESDAY; July 15, 2015 [FINAL] @ Crossfit Armoury

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.

 Accumulate 30 hips to rings swings, rest as needed

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