Day 237: CF Armoury: Wrist/Grip Mobility & Kettlebell; WOD: 24 minute EMOM - 6 movements

Wednesday; July 22, 2015 @ Crossfit Armoury

:0-10
Warm-Up:

Wrist and Grip mobility drills
2-3 rounds to test the movement


:10-25
STRENGTH:

3 Attempts for Max Time:
KB in left hand, standing on right leg for time   (M: 70 lb / W: 53 lb)
KB in right hand, standing on left leg for time   (M: 70 lb / W: 53 lb)


:30-35
WOD Warm-Up:  

Walkthrough movements
Perform 5 reps of each movement AS A GROUP


:35-59
WOD:   24 Minute EMOM

Minute 1:  AMRAP  Strict Press (M: 95 lb / W: 65 lb)

Minute 2:  AMRAP  Muscle Up (Scale: Substitute with Ring Rows)
Minute 3:  AMRAP  Parallette Push-ups
Minute 4:  AMRAP  Bent over Rows, without touching the ground (M: 95 lb / W: 65 lb)

Minute 5:  AMRAP  Ring Dips (Scale: use matador with bands)

Minute 6:  AMRAP  Toes to Bar

Today's Coach:  Jason

My Thoughts:

Warm-Up;
Grabbed some foam squares to rest and kneel on while performing some wrist mobility. We followed Coach Jason's movements with the wrist inverted.  And later, was instructed to put our knee over the mid arm while leaning over the arm on the floor.

STRENGTH;
Clem was so kind to automatically bring me a 70 lb Kettlebell.   Meanwhile, Grandpa (GP) Ray was looking for the 53 lb Kettlebell.  I think we gave him a hard enough time that he ended up using the 70 lb as well.
We started with the KB on the right side, and when coach Jason said go; we all had to lift the leg on the side of the kettlebell.  The purpose was to see how long we can stand like a stork with one leg up, while you hold the KB on the same side as your lifted leg.  Being that I'm shaped like a Kangaroo; having the balance of an elephant on rolling pins, I didn't do so well.  My time varied between 5 to 8 seconds for each hold on each side.   Although, each round, my time seemed to improve.  On my last set, the best time was on my left side.  I think I hit about 12 or 13 seconds.   Not great, but.... it's a start.
GP Ray opted to share his humor with us during one of the attempt.  He was doing really well, until Coach Jason advised him that he had the wrong leg up.   It provided a good laugh for all of us.   I think as each round continue; we were all trying to throw the others off from succeeding.  Everything from smart ass comments, to jokes, to the oddest things.   It truly was a great way to start the morning off.  Laughter!

Rogue Parallette
(photo credit:  http://www.roguecanada.ca/rogue-parallettes)

WOD Warm-up;
Use this time to get our gear setup and perform 5 of each movements.   The Parallette Push Up was new for me.  I've seen this around the box but never in action before.  It definitely changes the way one does push-ups.  Also used a matador with bands for substituting for the Ring Dips.

Rogue Matador
(photo credit:  http://www.roguecanada.ca/the-rogue-matador)

WOD;
It's only 24 minutes of work, but there is no rest between the 6 movements.   Essentially 4 rounds of each movement is what you are doing.   I scaled down my weight from 95 lbs to 75 lbs  for both the Strict Press and Bent over Rows as I knew that the weight would eventually catch up to me.  What I didn't expect was that after the first round; I was starting to feel it.   I went with the strategy of slowing it down and pacing myself for each of the movements after the first round.  This is after all about endurance.  While each of the movements is a challenge in itself, but when you combine them together, it certainly taxes your shoulder, arms, and core.  

Parallette Push Ups

Bent Over Rows

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.

15 Attempts:
Stand 5 feet away from wall, kick up to handstand and walk into wall
OR
Accumulate 200 foot handstand walk

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