Crossfit Armoury - Week 1: Mobility, Olympic Lifting and Gymnastics

So, what to write I kept saying to myself.  As I said in the beginning, I would write in my journal and post any extra classes that I'm doing.

I've started three weeks ago attending some extra classes at Crossfit Armoury (CFA), namely the Mobility class,  Two weeks ago, I decided to add the Olympic lifting to my routine.  And today, I took the Gymnastic class and will try incorporate all three into my workout routine.  Yes, it seems like a lot; but in order to improve, I need to work on all aspects.

And for those who has been following me, you already know that I'm also doing warm yin yoga.  That won't change much, other than the amount of times I will attend.  I will try to do that at least once a week.    And as always, listening to my body where I may need to focus more on.
If it's more mobility, then I'll add another Warm Yin Yoga and remove something else.
Sadly, it took me 18 months to realize that I really have to listen to my body.  Do as needed, in order to function correctly and efficiently.

And for the record,  I do rest as this is part of my programming.  I schedule TWO full days per week as REST days.

There are many areas that I'm weak at and I need to work on them.  All these classes are included in my membership and I'm going to take advantages of it.


Preventative Maintenance:

Mobility Class - Monday

Mobility class schedule for August

Mobility Instructors:   Aaron N./Arri M.

I started up mobility class a few weeks back to help myself remaining flexible, at the same time learn some new preventative maintenance routine.  The Physiotherapy clinic (Optimize) next door was putting on these session.  It's like getting free physio (the actually rehab exercises) for free.

The last two class that I had attended focused on the Neck, Upper Back and Shoulders (August 17th), and Elbow, Wrist, Knee and Ankles (August 10th).   One of the coolest thing was learning how to use Voodoo Floss Bands in the August 10th class.   We had partner up and would wrap each other Elbows, Arms, Calves.   It certainly made for a fun class and a lot of chuckles.

photo credit:  http://www.roguecanada.ca/voodoo-floss-bands

Advance Skill Development

Olympic Lifting Class - Thursday

Today's Coach:   Aiden P.

An nice 60 minutes dedicated to olympic lifting.  Did I mention, I like lifting?  <laugh>  Humor aside, there is never enough coaching when it comes to Olympic lifting.  Every bit of advice that I can get will benefit me in some way.  I know my over analytic mind will enjoy this to the fullest.

Considering this is the second time that I have attended the Olympic class; I am definitely enjoying this and learning a lot from Aiden.  It strengthen the knowledge that I have gained from Coach Jason (my morning crossfit coach), and my past experience with Oly.

The two movements that we worked on were the Snatch and the Clean & Jerk.

While we did go through a warmup that uses the wooden dowel; we would eventually worked to start using a naked empty barbell.    Depending on the size of the class, we would had to either double on the lifting platform.

This was the first time that I was asked about what my 1 RM were for several lifts.   Aiden will be tracking our progress as we work thru each week.

After receiving some solid advice on my snatch, specifically with regards to the catch at the bottom of my squat.  I found the entire process much easier.   Actually, I was able to PR my snatch at 135 lb.

The same applied for the Clean and Jerk tonight.   I was able to him a new PR of 185 lb.   The clean component was not as graceful as I would like, but that is something I will focus on next week.

All these movements are coming along.   Like everything, I need to practice more.



Gymnastics Class - Sunday

I've heard so much about this class from all the members who have taken it.  Some who have seen an big improvement after taking it for THREE weekends in a row.   Like everything that requires work, dedication and consistency is a mandatory to see results.    While this is my first class in the gymnastic, I do plan to attend 3 weekends worth to see if it's true or not.

I know results will vary from person to person, but I do want to succeed.  I will update everyone as I make may way thru it.

Sunday; August 23, 2015 @ Crossfit Armoury [GYMANSTICS]

Today's Coach:  Kyle S.

Warm up:  Band shoulder pass through

                    Walk thru each movement, including what can be scaled and how to perform them

EMOM x 36

Minute 1:   2 Bar Muscle Up  every 30 seconds  

                       (1:1 Complex   Scale:  7 Kip, or 3 Strict Pull-ups, or 10 Beat Swings)

Minute 2:  7 Strict Toes-to-Bar [alternate:  Straight hanging Leg Raise] (Scale:  20 second L-Hold)

Minute 3:  20 seconds Chin Over Bar Hold 

                     (Scale: 20 seconds hold with box underneath bar, or 

                                 20 seconds hold using Rings, hanging at a 45 angle)

Minute 4:  20 seconds Active Bottom Squat Hold



My Thoughts:

Today being my first class, I didn't know what to expect.  I was quite surprised and excited at what I could I could accomplish and what I couldn't.   In the back of my mind; I might purchase some gloves, specialized bar protection for my hand (ie.  WOD  Gloves, Woddies, Natural Grip) or just use some tape.

ow... my callus are coming out and throbbing

As you can see from the pictures below (sadly, they don't do justice);  I have built up some pretty hard callus, and another one that is more a callus blister.   I want to pop it; but I've been told that it could get infected.

but the callus on the index
finger is about to burst.

Other than the basic hand injury; the bulk of the work focus on building up the shoulder.  While I couldn't do any of these movement in an Rx manner; there were many options to scale.  Coach Kyle was kind enough to go thru each of the options and demoed it for the class.

Speaking of the class, there was 13 of us in attendance.   Apparently, this class is growing; which is a great sign of it's success.

Coach Kyle did mentioned that even with the alternate  for Toes-2-bar; it will become harder.  I'm sure that is the case as anything that is 9 rounds (4 movements, each a minute long) will be taxing to the system, namely the core and shoulder).   He did mention that Minute 3 is the Strength component of this EMOM.

What I used to work on my Gymnastic skills

I would to mention that I had failed at the strength component.  I tried pretty hard to execute and hold my chin above the bar for more than... 3 seconds.   It was not going to happen.   Perhaps, I should had used the rings instead.  But being a bit stubborn, I opted to try my best within that 20 seconds to do as many seconds as I could on the chin over the bar.  All I can say is that, I have ALOT of work to do on this part.

Minute 1 focus on building up shoulder strength (those who were scaling).  I worked on my beat swing, and I must say that it's come a long way since the last time where I felt like a piece of meat hanging on meat hook.  I've seemed to have developed a rhythm to my swing.