Day 240: CF Armoury: Atlas Stone Ladder and 2 RNDS Max Rep - 5 movements

Friday; July 31, 2015 [after 7 am class] @ Crossfit Armoury

:0-10
Warm-Up:

Atlas Stone Walkthrough
Test weights to identify 5 stones (Can be the same stones for all 5 lifts)


:10-25
STRENGTH:

3 Rounds, each for Time:
5 Atlas Stone Ladder
Choose the stones before you start
Rest at 3 minutes in between attempts


:30-35
WOD Warm-Up:  

Beat Swings
Banded Good Mornings
Sit-Ups
10 Reps of each movements


:35-55
WOD:  

2 Rounds for Max Rep per movement:

1 Minute AMRAP GHD Situps
REST 1 Minute
1 Minute AMRAP Sumo Deadlift High Pulls (M: 95 lb / W: 65 lb)
REST 1 Minute

1 Minute AMRAP Double Unders

REST 1 Minute

1 Minute AMRAP Ring dips
REST 1 Minute

1 Minute AMRAP Toes to Bar

Today's Coach:  Jason

Interferential Current (IFC);
used as part of my treatment

My Thoughts:
I hate being injured.  It bums me out..  Been taking the last few days off to rest and been going to physio to have some work done on my lower back.   Arri - Optimize Physiotherapy and Sport Injury Clinic;  has been very systematic and performing his magic.  He also has shown me some stretches to help and strength my back.  Some of them reminds me of some past yoga movements.

Like all injuries; one must take it easy as you resume your workouts.  I scaled back a lot on my weights and movements today.  Today is the first day back, and I've been cautiously taking everything into account.


Warm-Up;
As I walked to the hill where the Atlas stones were all lined up; I was busy looking at the lower weight.   I was going to use 95 lbs, but instead, tried the 65 lb one.   That seems like a better suited weight and it wasn't causing any tearing our pulling in my lower back.  I want to build back up and resume my regular training.     Coach Jason wanted us to work in pairs, to spot each other and as well as preventing the off chance an Atlas stones decides to make a run down the hill.   Our vehicles are on one side, and the main road on the other.  I can pretty much guarantee that the damage to the vehicle would be higher than the stones.

STRENGTH;
Perform 5 reps of each Atlas Stone (65 lbs for me) while my partner rest and watch and then we  alternate.   That weight doesn't seem heavy at first, but it does start to add up.   Maybe it's just me, and being a bit more cautious with my back.  
Our class was distracted after our second set as we watch Jay, who attended the 6 am class attempted to back out of the parking spot in his Toyota Tacoma, where he was parked in.  Flanking him was a Honda Civic and another Truck on the other side.   Now, what would make it more interesting was that there was another Truck on the opposite end of him.  It was entertaining to watch him move forward and back (25 + times to get out of his spot).   What's worst was the 7 am class was making humorous comments and heckling poor Jay.   At some point, Coach Jason had to assist so he wouldn't hit the vehicles.  I guess we (the people who owned the vehicle) could had moved it.  But nah; we need the entertainment in the morning.  We did however, cheered him on after his successful maneuvering out the parking spot.  He's a good sport!
Our third set was completed without much fanfare.

WOD Warm-up;
Oh, back to the 'swinging like a side of beef on a meat hook.'  I chalked up a bit more so that it hopefully allowed me to swing correctly and while engaged my shoulder/core.
I made sure that I obtained the correct band this time to do the Banded Good Mornings.  Last time I picked a heavier, thicker and wider band which worked against me.
Used an AB-Mat for the sit-ups as recommended by Coach Jason.   We were to perform 10 of each movements as we set up for the WOD.

WOD;
The following is what I scaled my workout to:
  Ab-Mat Sit-ups
  Sumo Deadlift High Pulls @ 75 lbs
  Attempted Double Unders
  Bench Dips
  Knees to Elbows
Perform the above movement in the required time for AMRAP each minute and rest a minute.  We did two rounds of this.

When I return to being more or less normal (fitness wise), I'll made an attempt at the GHD Sit-up. Been hearing many things about the use of this equipment, and it really has peak my interest.
I have so many things to work on... and with this minor set backup, it'll give me some time to reflect on my past accomplishments.   And re-map out my training schedule.

Misc:
New classes are to being coming August 1st, 2015.   Some of this was spun out after a recent survey of what things the box can do for the clients.   I'm personally looking forward to all the classes.  Mobility will be the first one that I will be taking and then after my injury is resolved.  I'll start to take the Olympic lifting and Gymnastics (see my previous blog entry).  There are a lot of classes I can see taking in the future.  Things which I hope will make the improvements that I need to satisfy my own goals.   The only issue I have now, is making the time for all of this.

With it being a long weekend, holiday monday has only two crossfit classes.   I think I will attend one of the times, provided I'm not too sore or the sunny weather is calling me.   It's summer after all!!  :)

NEW Classes - Effective August 1, 2015 - Mobility and Oly Lifting
Holiday Monday - two classes only

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 Up to a HEAVY
  POWER SNATCH

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