Day 243: CF Armoury: Power Clean, Push Press; WOD: 5 RND for reps - 1 Min Burpee Box Jumps

Thursday; August 6, 2015 [Final Results] @ Crossfit Armoury

:0-10
Warm-Up:

Burgener Clean Warm Up
(up/down, up/down elbows, muscle clean, power clean, deeper power clean)
Press/Push Press


:10-20
STRENGTH:

Work up to a HEAVY:
Power Clean
Push Press

:20-30
1 Rep EMOM for 10 Minutes:
Power Clean
Push Press

:35-39
WOD Warm-Up:  

Walkthrough Burpee Box Jump Technique
5 Burpee Box Jumps Facing Box (or plates)
5 Burpee Box Jumps lateral to box (or plates)


:39-56
WOD:  

5 ROUNDS, each for reps
1 Minute Burpee Box Jumps (MUST be box/plate JUMPS)
3 Minute REST


Today's Coach:  Jason

My Thoughts:
Third day in a row for class.  This is a first for this box.   I didn't workout with the 7 am class as I usually do, but opted to do the noon class.   Met up with my friend, Sydney who I haven't worked out with for a few weeks.  Feels like a month had gone by, and she did make it once. (I coerce her into coming to the early morning class).  That's what training buddies/friends do for each other!
Anyways, there was 14 people in the Noon class today.   I haven't seen some people for a while.  I guess that's what happens when one goes to the early morning class.

Warm-Up;
Started with an empty naked bar and warmed up our Clean using the Burgener method.  Afterwards, we worked on push press for a warm-up.

STRENGTH;
The intention was to build up to a HEAVY Power Clean and Push Press, using the same weight for both.  I managed to bring my weight up to 115 lbs and was just about to put on two 10 lb plate to bring it up to 135 lb.  However, Coach Jason suggested that I hold off as he saw me in Physio two hours prior.  He mention that I probably felt good (which I did) after my recent treatment.   Well, I have been saying that I plan to come back slow and steady.
I opted to stay at 115 lbs and used this weight for the next stage of the strength workout.   1 Rep Every Minute on the Minute for 10 minutes.   Performing 1 Power Clean and 1 Push Press.    I found that 115 lb was light.  I did make a mistake during one of my rep and did a Push Jerk instead of a Push Press.  Otherwise, it was uneventful.

WOD Warm-up;
Coach Jason went through the technique for the Burpee Box Jump.   Our demo person was Curt Manning.  Actually, he was the demo person for all the movements for today.   Coach Jason wanted everyone to do Box Jumps.  Since we are to do Box Jump, we can scale height.  Either using the box or using plates.  I opted to used 3x 45 lb plates and stacked them up.   The height is shorten, but the work is the same.  

WOD;

5 rounds for this one, with one minute of Burpee Box Jumps.   The rest of 3 minute was most welcome.  After the initial round of 11 reps, I managed to maintain 12 reps for the remaining 4 sets.

Misc:
So, as I had mention earlier.  I went to physio to have some work done on my back  Arri - (Optimize Physiothearpy) showed me three new stretches/exercises to help with strengthen my core and as well as my lower back.   After he worked on my back, he mentioned that its healing as expected.   While I'm now pass the acute pain stage, he asked if I wanted acupuncture.  I'm all for it as I know the benefits and had it done before for other injuries at my previous physiotherapist.  It's probably also the reason why I felt so good during the Crossfit class.   I have another session booked for next week  I'll update everyone as I move forward with this.

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.

Sotts Press
Work up to a HEAVY double

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