Day 238: CF Armoury: 1 RM OHS, Benchmark WOD: Helen
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| Friday; July 24, 2015 [after 7 am class] @ Crossfit Armoury |
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| (Rimu [guest from Brisbane, Austrailia], Clem, Brie, Shan; Missing: Sydney, Arri, Ray, Tony) |
:0-10
Warm-Up:
Dowel Passthroughs
Dowel Shoulder rotations
Dowel Sotts Press
Dowel Bottom to Bottom Overhead Squat
Barbell Overhead Squat, 5 second pause at Bottom
:10-30
STRENGTH:
Establish 1 RM Overhead Squat
:35-40
WOD Warm-Up:
Dynamic Warm-ups
21 Unbroken KB Swings
12 Beat Swings, 6 Pull-ups
:40-52
BENCHMARK WOD: "HELEN"
3 Rounds for Time:
- 400 meter Run
- 21 Kettle bell Swings
- 12 Pullups
12 MINUTE TIME CAP
Today's Coach: Jason
My Thoughts:
I'm so excited for today, been looking forward to finally figuring out where my 1 RM for Overhead Squats (OHS) would be. And today would be the day! We also had a guest, Rimu who hails from Brisbane, Australia. He's here on holidays and hasn't worked out in three weeks. Today he got a chance to meet the 7 AM crew. It's always nice to meet new faces!
Warm-Up;
Worked with the wooden dowels, again still having some minor issues with the Sotts Press. I've been going to Warm Yoga to address that part of my body, my shoulders. I'll just have to continue with a more define schedule (yoga+crossfit+oly+jogging+rest). We exchanged out wooden dowel for an naked empty bar. We were to perform a barbell OHS with a 5 second paused at the bottom; 5 times!! Coach Jason seemed to enjoyed this particular warmup, watching each of us quibble on the 5th rep. Maybe, it was just me...
STRENGTH;
The moment of truth... slowly build up to a heavy Overhead Squat. Started with 75 lbs for three reps and then started adding 10 lbs each side performing only one rep. I really didn't think I would hit more than 135 lbs, considering last week 2 RM was 130 lbs.
Coach Jason came by and suggested that I make some minor changes in the way I'm squatting. The tendendacy is that my knees come to far forward (over my toes). He suggested that as I squat, put my hip/butt back first. This way, it also address my heels from lifting and less of me pushing off with my toes. Hmm... this seems to be a general flaw I have with a few similar movements (wall balls from earlier this week). I'll work on it...
Talking to Clem afterwards, we both felt great and we both had more in the tank. The 7 AM class all hit a PR. Excellent job everyone!!
As for me, I hit my PR for 155 lbs!!! Whoah... I guess I can give credit where it's due. Hard work pays off and the programming here at Crossfit Armoury works!!
WOD Warm-up;
We picked a kettle bell weight that we could perform unbroken (21 reps). This would be the weight we would be using for the Benchmark WOD. We also did some dynamic warmup for our running component. High knees, butt kicks, knee hugs, and some various movements.
WOD;
As I have always said in the past, Math is not a strong point when I'm performing an intense workout, usually includes heavy weights are more than so many movements. Ray was kind enough to mention (teasingly) that he's going to get me three miniture plastic green army men so I don't lose count on my rounds. Thanks Ray!! LOL
Running, again started off a bit too strong. It was good to have Syndey working out with me at the 7 AM class. She a good friend who I've been training with and as well as with the running aspect. She's been away for a while and it was good to bring [drag] her to the 7 AM class. Hopefully the friendly bickering between Clem and Ray didn't scare here away!
As for the running, hearing her voice and her pace made me realize I was running too fast. I had to slowed it down. Although, I may at this point wasted precious energy, that and it was only the first round. Ack!!
As for the kettle bell weight, I used 44 lbs and for the Pull-ups (Scaled it to Ring rows)
Today, there was a 12 minute time cap on the WOD. I did finish everything everything in a time of 13:47. But the cutoff at the 12 minute mark was 2 round + 400 meters.
I took a quick look back in my blog; the last time that I did this Benchmark WOD: Helen and actually timed myself was July 8, 2013. Different setup, so it's not an exact comparison. But for the sake of comparison, here is the result:
July 8, 2013 - 16 minutes 41 seconds
(Scaled: 44 lb Kettle bell, Assisted Pull machine with 120 lb assist)
July 24, 2015 - 13 minutes 47 seconds
(Scaled: 44 lb Kettle bell, Ring rows instead of Pull-ups)
Again, thanks to everyone for the big cheer at the end!! I love the people, and the coaches here at the Armoury! It nice to feel like a family!
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| Just being silly... |
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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.
Work to a HEAVY:
1 Snatch Balance
2 Touch and Go Squat Snatch
Remember to stay consistent in your training and tackle one WOD at a time!!
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