Day 247: CF Armoury: 1 RM Deadlift; WOD: Unbroken Begins with Wall Balls and Cleans

Monday; August 17, 2015 [after 7 am class] @ Crossfit Armoury

:0-10
Warm-Up:

50' Lunge with Elbow to Ground
Leg Kick front to back with floor touch
Banded Good Mornings
Empty bar Deadlift


:10-30
STRENGTH:

Establish 1 RM Deadlift


:35-40
WOD Warm-Up:  

Test Unbroken Wall Balls, Lighter is better
Test Empty Bar Unbroken Cleans
Load weights for workout


:40-55
WOD:  Unbroken Begins  

15 - 14 - 13 - 12 .... 3 - 2 - 1
Unbroken Wall Ball
Unbroken Hang Power Cleans (M: 95 lb / W: 65 lb)
[If you break it up, you HAVE to  restart  at the round you're on!]

 15 Minute TIME CAP 


Today's Coach:  Amie

My Thoughts:
First thought was, Deadlifts!!! Yay!!!  And it's a 1 RM test.   The bad was, I haven't done any major Deadlift training... thus, I already had some doubts in my mind of coming close or hitting it.  And of course, my second thought was.... how is my back feeling.  Not 100%, but maybe 90-95 %... Hmm..
 
Warm-Up;
Ah, having long legs and arms helped with the lunges and pressing the elbow to the ground.   However,  the leg kick from front to back with floor touch was not my best.  I had issues with stability when standing on one leg.  Yoga has helped me here, but not today.  I felt like a clumsy and slightly drunken stork when executing this movement.  The ten Banded good mornings felt good on the legs and the back.   We also had to perform 10 Empty Bar deadlift with straight legs, and then 10 more with knees bent.
 
STRENGTH;
1 RM Deadlift testing.   Since this is the beginning of a new cycle; first week of our new programming, benchmarks are needed.    I only managed to hit 315 lbs today.   I started with the following warmup sets and built up to my attempts.   I see now where I had failed, and went too heavy on my last set.  I should had  included a smaller (lighter weight) gain prior to attempting my PR.    But what was done, was done and one cannot usually recover from it.

  135 lb (5), 185 (3), 225 (2), 275 (1), 315 (1)...  347 (1) <- attempted and failed

I should had make the jump from 315 to 335.   And then going to an attempt of 347 (which would had been 2 lbs heavier than my current 1 RM).   With only 20 minutes to get in the weight and giving yourself enough time to rest.. It wasn't doable for me today.   Even after the failed attempt at 347 lbs, I tried for 335 lbs.  That too failed as I was tapped out for energy.
Fuck!!   I should had planned this better.  This my friends is when you ego comes into play..  I need to kick it back to the front door where it should belong!
Oh well, I will use the 315 as the weight to work off my percentages.

WOD Warm-up;
Coach Amie suggested using a weight that you can perform the wallballs unbroken.  There is no point of selecting a weight that you will fail and well, you will have to repeat that set again.   I dropped my weight down quite a bit on the wall balls.   I also scaled my weight on the Hang Power Cleans to 75 lbs.
High volume ladder that requires unbroken attempts, requires some thought.  Because, you know that it will catch up to you sooner than later.
Everyone practice the weight they used for each of the movements prior to the actual WOD.

WOD;

First two rounds and already I was sucking air back like a vacuum.   After each set, I found that my rest time between sets dragged out a bit longer.  I opted to rest as needed before starting another set.  I,  for one was not looking forward to redoing any of these movements, especially the Wall Balls.   Obviously, my issue is with stamina.   The cleans were doable and was not felt until I hit Set 10.
I managed to complete Set 9 and started on Set 8, but only 5 wall balls in before the 15 minute time cap kicked in.  Total score was 173 reps.

Misc:
No attempts today on our pull-ups program.   I also changed my original scheduled Oly lifting for tonight to Mobility and will do Oly Lifting on Thursday.   This is the week I'm working on ramping up my training.   But I have to be mindful of my body as Deadlifts works a lot of individual muscles. It's very taxing on ones body and I would rather be refreshed before working on my olympic lifting.
I need time to recovery and with less than 12 hours til my next workout; I've opt to move it to another day.

This month schedule for Mobility classes; register online
 on Crossfit Armoury Sign-up if you are interested!!

Monday; August 17, 2015 @ 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.

3 Heavy Snatch Balance EMOM for 10 minutes
   about 50% 1 RM

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