Day 239: CF Armoury: Power + Squat Snatch; 21 Minute EMOM

Monday; July 27, 2015 [after 7 am class] @ Crossfit Armoury

:0-10
Warm-Up:

Banded Shoulder Passthroughs/Rotations
Muscle Snatch With Hips
Power Snatch Fast
Below Knee Power Snatch
Below Knee Squat Snatch


:10-20
STRENGTH:

Work to HEAVY:
1 Below knee Power Snatch
1 Below knee Squat Snatch


:20-26
WOD Warm-Up:  

EMOM for 6 Minutes:
Above Complex


:31-36
100' Bear Crawl
20 Beat Swings
1 Round of each complex
Load Back Squat Weight


:36-57
WOD:  

21 Minute EMOM:
Minute 1:   4 Pull-ups, 3 Chest-to-Bar, 2 Bar Muscle Up (Scale: Ring Rows/All C2B/All PU's)
Minute 2:   4 Push Ups, 3 Handstand Push-ups, 2 Strict Handstand Pushup
                    (Scale: HSPU with DB Press)
Minute 3:   10 Back Squats @ (M: 165 lb / W: 110 lb)


Today's Coach:  Jason

Coach Jason catching a nap between class
(this will probably the only picture I'll ever get of him!!)

My Thoughts:

Rules to follow and live by!

Warm-Up;
One should learn the colors of the band and opt for a thinner band than a wider band.   Of course, one's brain is not quite working that well at 7 AM on a Monday morning.  I know, I know... excuses, excuses.   We started with Banded Shoulder Passthroughs and Rotations.  Or course, the banded shoulder passthrough was made tougher by lack of observation and the band had to be stretch (more effort) while this movement was practice.    Yes, I rambling...  /sigh

The class worked on the remaining four movements with an empty naked bar (M: 45 lb / W: 35 lb).  I must admit, I felt weak performing this warm up and honestly; felt like that was a mini-wod in itself.

Yes, I'm whining.... and of course, I see this on the wall; and I shall practice this.


STRENGTH;
Not feeling the best this morning after the warmup, but still managed to increase my weight by 20 lbs to 95 lbs.  I used this weight for both Below the knee Power Snatch and Below the knee Squat Snatch.  I also used the same weight for the EMOM for 6 minutes, perform with a lot of huffing.

WOD Warm-up;
Bear crawl for 100'.   Started to feel it around the 75' mark.. Burning in the legs and arms.   Yup, it's a warm-up.  I'm already sweating at this point.  
Beat Swings (my version; imagine a side of meat [cow, pig, poultry] hanging on a hook at  the butcher, how it sways back and forth when you push it...  that's me doing the Beat Swing).  So what does that mean, it just simply means I'll have to sign up and come into the Gymnastic - Fundamentals.   The course is part of our membership and offers the following:

     Learn the basic gymnastics movements including the hollow body position, 
    beat swing, pull up, toe to bar, push up, dip, and box jump!

The class also performed one round of each movement in the WOD.  At the same time, setup and scaled accordingly to our own skill level.  Coach Jason advised us what we should do for scaling if we can't perform the actual movements.

While the back squat calls for 165 lb Rx; I opted to scale down to 135 lb.  Jason suggested to all of us a weight that we can perform 10 unbroken.  

WOD;

This was a 21 minute every minute on the minute WOD.  No rest period other than the time you have after finishing your movement, within that one minute.  And then, you move on to the next movement.   Coach Jason came over and suggested that I bumped my weight up on the Dumbbells from 30 lbs each arm to 35 lbs each arm   I will admit, that it did feel too easy at that weight.
The first 6 minutes didn't seem that hard, but the load started to add up after the 8 minute mark for myself.

The following are what I had to scale:
  Minute 1:  9 Ring Rows  (I can't do Chest-to-bar, nor Bar Muscle Up)
  Minute 2:  4 Push-ups; 3 Dumbbell Press, 2 Strict Dumbbell Press)
  Minute 3:  10 Back Squats @ 135 lbs

So, where did it start to fail.  I think at the 15 minute mark; I was feeling it!  Tired, exhausted on this EMOM.  Back Squats were taking for ever and I even slowed down to focus on my form.  Areas where I felt weak were the Dumbbell Press and Strict Dumbbell Press.   The intention of this wod is to build strength and endurance in certain movements.   It really identified the areas that I need to work on.   Hindsight; maybe I should had worn my lifting belt.  I saw Ray grabbing his mid-way thru the WOD.   Maybe I should had kept the weight down to 115 lbs or less.  I just don't know.   This was definitely a higher load for my body.

Misc:

Monday; July 27, 2015 [Final results] @ Crossfit Armoury

Even after stretching out, I knew something wasn't right.  I opted to continue on with the day at work and as I sat at my office chair doing what I do in my job.  My lower back was getting some weird aches.  The type you know when something isn't right.  However, in an upright position; walking around seemed to relieve the aches.  
I booked an appointment at Optimize Physio, who just happens to be next door to Crossfit Armoury.  They had an opening after my shift at work the same day.   Woot!!  I can have this dealt with immediately than waiting a few days.   I opted to skip any pain killers as that will just only mask the problem and wouldn't give me or them the correct diagnose of what's going on.
My physiotherapist is Arri; who also attended the 7 am class.  I didn't have to explain what I had done or what I was doing that caused my discomfort.
Arri worked on my lower back and also showed me some stretching exercises.   A few of them reminds me of those I perform in yoga.  
I'll be going for a follow up at physio in the next few days.   For the interim; I'll just take it easy and listen to my body.  

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.

25 Burpee Box Step overs with a Kettle Bell in each hand

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