Day 242: CF Armoury: Max weight 50' Sled Push; WOD: 3 RNDS - 10 Front Squats plus 500 meter ROW for time

Wednesday; August 5, 2015 [after 7 am class] @ Crossfit Armoury

:0-10
Warm-Up:

100' Empty Sled Push

Getting prep; Clem (tying his shoe),
Ray about to push and Coach Jason watching

:10-30
STRENGTH:

20 Minutes to establish:

Max Weight 50' Sled Push

Starting with (M: 45 lb / W: 25 lb), and increasing by (M: 45 lb / W: 25 lb) per push until failure


:35-45
WOD Warm-Up:  

Banded Front Rack Stretch
10 Empty Bar Front Squats
Load Bar for Front Squats
1 Round of the FISH GAME for high score (on Concept2 Rower)


:45-54
WOD:  

3 Rounds for Time:
10 Front Squats (M: 185 lb / W: 125 lb)
500 meter ROW

 9 Minute Time Cap 


Today's Coach:  Jason

My Thoughts:
I hate to say it; but I've been eagerly waiting for this day to come.  I wanted to see what I can push for my max weight sled push.  I've been watching a few others and inspired by both Ray and Clem on their previous weight with the sled pulls.

Warm-Up;
Getting right into it; we paired up and started to push the empty sled for 100'.

STRENGTH;
Not wasting any time, right after the warm-up; we started by adding a 45 lb plate and push for 50'.  My partner, Shan would push it back with the same weight.  We repeated this process until failure.   On my last two pushes, I found that my heel would pop out of my Nike MetCons 1.  Nothing worst than pushing and then losing that momentum because you have to stop and put your shoe back on!  Ugh!!  But I did managed to resume the push and hit my first max weight of 495 lbs for Sled Push.  

This is what 495 lbs looks like.  11x 45 lb plates.  My max weight Sled Push today.

Shout out to everyone from both the 6 am and 7 am class for the cheers and push at the end.  And of course, let's not forget Coach Jason.  The 7 am class did wonders today; everyone managed to hit over 400 lbs!!   Good to see the programming here is paying off along with all the hard work!

I'm also looking forward to seeing the results at the end of the day from the rest of the members.  I'll post the final results later tonight!

WOD Warm-up;
Performed 10 reps with the naked bar for Front Squats.  Keeping in mind of my back, scaled and drop the weight down as I loaded my bar for the WOD.  Brought out the rower and set it up accordingly to my spec (damper @5.5; turn on the rower, adjust the foot pedals).

WOD;
Coach Jason suggested picking a weight that you can perform 10 front squats unbroken.  With that said and remembering my lead up to my back injury last week.  I opted to be on the safe side and drop my weight to 95 lbs.   Remember, slow and steady on the road to recovery.   I took some comfort in using the 500 meter row as a recovery stage.  (that was the initial thought and strategy, until the last round).   We had a 9 minute time cap to finish this wod.  I didn't finish it within the 9 minutes.   My actual time to complete was  9 minutes and 4 seconds.   It's all good.

Front Rack and Rowing WOD

Misc:

Ray (left) and Shan (Right) pushing 360 lbs

My fat arse pushing @ 360 lb stage

Getting low and push... Shan @ 225 lb stage

Clem making it look so easy, @180 lb stage

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.

Accumulate 25 Ring Pullups with muscle up beat swing
Aim for your HIPS!!!

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