Day 236: CF Armoury: 18 Min AMRAP: 400 m run and 21 Axle Bar Deadlifts

Tuesday; July 21, 2015  @ Crossfit Armoury
Coach Jason's hand [attempted to distract my shot]

:0-10
Warm-Up:

Banded Passthroughs
Banded Rotations
Empty Bar Strict Muscle snatch
Empty Bar Muscle Snatch
Empty Bar Power Snatch Fast


:10-20
STRENGTH:

Work Up to a HEAVY:
HANG POWER SNATCH

:20-27
1 HANG POWER SNATCH every :30 for 7 Minutes


:32-37

WOD Warm-Up:  

Dynamic Warmup
Banded Good Mornings
Stiff Legged Deadlifts
15 AXLE Bar Deadlifts


:37-55
WOD:    18 MINUTE AMRAP

400 meter run
21 Axles Bar Deadlifts [Substitute Fat Grips on Barbell]  (M: 135 lb / W: 95 lb)


Today's Coach:  Jason

My Thoughts:
Oh running... how I despise you!!   But, you gotta tackle the things you hate.  That and I have to start using those army men even when I do rounds less than 5.   I'm still not 100% confident that the score above is correct.  I still think I only completed 3 round + 16 deadlifts.  Reason: I was following/pacing [and lagging behind] Brie.  She completed her 4 rounds (run + deadlift).  Whereas, I completed my run + 16 deadlift.    Yah; I'm just being honest... and it's been driving me nuts all morning since I did this WOD.  I don't like cheating myself, both ways... but... I just being honest.
And we all know how much I suck at math!!

As for extra credit; I haven't been doing them as religiously as I have in the past.  The one drawback for doing the class early in the morning (7 am), is I don't have the luxury of time as I have to get home; clean myself up and make myself presentable for work.

Warm-Up;
Picked a band to work on the warm up, specifically the passthroughs and the rotations (go one direction and then reverse to the other direction).   We then moved to an empty barbell and perform each of the Muscle and Power Snatch.  Coach Jason advised me to move spread out my hands on the bar; I had a narrow grip.  Then on my catch at the top, I was to loosen from my Hook Grip to a more relax grip.

STRENGTH;
I'm still feeling it today from Saturday's WOD.   Seems like I've been sapped some serious energy.  Temperature for this morning was good; around 16 with a bit of a sticky feel for humidity.   Managed to work up to a heavy 105 lbs Hang Power Snatch.

For the second part of the Strength; I used the same 105 lb Hang Power Snatch weight and performed all 14 (every 30 seconds for  7 minutes).   Yes, the weight slowly started to add up and by the time I hit my last 3 reps; it was starting to wear on me.

WOD Warm-up;
The dynamic warmup focus on all those fun movements, high knees, knee kicks, walking lunges, various stretch that I feel more like an elephant performing movements that belongs to the storks.  I used the lighter and thinner green band to work on the good mornings.  

Some of us partner up on the AXLE bar as there was a limit number.

Clem used a regular bar and placed some Fat Gripz on the bars to make it equivalent in diameter to an AXLE bar


WOD;

Clem was the only person that I knew who started with the 21 AXLE deadlifts, while the rest of us started with the run.  I liked his logic; "At least I will get my reps in for the deadlifts!"   I like his logic and in hindsight; I should had went with that methodology.   Prior to the beginning of the class (6:50 AM); I was talked to Ray while we were waiting for the Box to open.  He didn't think Clem would show up as it was a running WOD.  Clem doesn't like Running (I ,for one understand that and would concur) and would prefer to lift (yup, that sounds like me as well).  But he did show up and performed the WOD without any issues.

Eight people showed up for the 7 am class.  And we all did great!!  Everyone Rx the weight.  As for me, I just need to work on my math!

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.

FALSE GRIP HOLDS
8x:  15 Holds
False Grip Pullups
8x3 Pullups
DO NOT LOSE FALSE GRIP

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