Day 246: CF Armoury: Snatch work; WOD: 7 RND: All out Row, Pause

Wednesday; August 12, 2015 [after 7 am class] @ Crossfit Armoury

:0-10
Warm-Up:

Snatch Grip foot slide
Muscle Snatch with hips
Knees to hips


:10-20
STRENGTH:

Work up to Working set of:
1 Snatch Grip Deadlift with foot slide
1 Hang Squat Snatch

:20-30
EMOM for 10 Minutes:
1 Snatch Grip Deadlift with foot slide
1 Hang Squat Snatch

:35-40
WOD Warm-Up:  

Row 250 meter Slow
150 meter medium
100 meter ALL OUT


:40-55
WOD:  

7 Rounds:
- 20 Seconds ALL OUT ROW for meters
-  2 min 10 sec REST

Score is TOTAL METERS

130 seconds REST

20 seconds ALL OUT ROW

Today's Coach:  Jason

My Thoughts:

Warm-Up;
Started this mornings warmup with the wooden dowels.  The class worked through each of the movements, while Coach Jason watched and pointed out our areas of weakness.

STRENGTH;
We moved to an empty barbell and perform both the snatch Grip Deadlift with foot slide and the Hang Squat Snatch.  I need more work on my techniques and Coach Jason was there to provided the need instructions.   This is one area that I need a lot of work on.  It always looks so easy, but it's all about technique and a lot of practice.  I initially started with the bar and then moved to 65 lbs.   I needed some weight to get a better feel of things.  As I got a bit more proficient, I moved my weight to 75 lbs and used this for the 10 minute EMOM that followed.

After each set, the coach gave me and the others pointers and areas to work on.   He stagger the start of the EMOM so that he could watch each of us executing the movement.  Group 1: Arri, Sydney, and Tony.  Group 2:  Victoria and Clem.   My last few sets were getting better, but I just need to practice this more.

I'll be taking the auxiliary class (Olympic Lifting) that is being offered in the evening (offered 3 times a week; sign-up is recommended as it's limited to 8 spots via http://crossfitarmoury.com/signup/)  I'm looking forward to this starting tomorrow evening.

WOD Warm-up;
Concept2 Rower time.   I love rowing.  Perform the WOD warm-up as suggested.  Although Coach wasn't' happy with the pace of our 'SLOW' row.  I think he was talking to the rest of the group as I had started the warm-up earlier than the rest of the group.  I was already on the medium speed at that point.

WOD;

With Arri, Victoria and Clem facing Sydney and I (our rowers facing each other).   It looked like it was a race to see who would get the most of the meters for the row.   Despite some friendly banter, I managed to maintain the same amount of meters row throughout the entire 7 intervals. [I believe this is often referred to as Sandbagging; a term that I didn't hear until more recently from Ray, who wasn't in attendance due to an injury].  Most of it ranged between 111 to 115 meters.    And no, I was not Sandbagging the 20 seconds of rows.  I was going ALL OUT!!
However, I didn't' realized until afterwards that I should had increased my damper from what I normally set it at '5' to a much higher value.   The reason, I've always been told that the lower the damper, the faster you can row.  But that isn't really true when you are in this setting.  Twenty seconds of work, regardless of the damper will not overly tax you out.   After consulting both Arri and Clem, the value of the damper should had been higher as that will take away the slack on the chain.  The clutch can't grab it fast enough and you end up losing those precious meters.   Dam it!!   I think I should had my damper at 7 or 8.  I guess I'll have to play with it one of these days when I'm in the gym.   I'm sure I would had gain a few more meters on my 20 seconds of ALL OUT ROWING!   Lesson learned, lesson learned!
My score was 792.    Thats 792 meters rowed in the 140 seconds of work (7 intervals x 20 seconds)

Misc:
Decided to try out Clem's Post WOD work on Strict Pull-ups.  He found an article on via BoxLife.

  http://boxlifemagazine.com/training/conquering-your-first-strict-pull-up

We (Sydney, Clem and I) started this process today.   As most of you long time reader, you already know that the Strict Pull-up is one of main goals.  It's probably one of the driving force for me to get stronger, especially the upper body.   I'll update everyone as I work thru this.    Strict Pull-up, here I come!!

Wednesday; August 12, 2015 [final results] @ Crossfit Armoury

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:  5 rep max Squat Clean

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