Day 248: CF Armoury: Split Jerks; WOD: 15 Min EMOM - false grip hold, false grip ring row, muscle up

Tuesday; August 18, 2015 [after 7 am class] @ Crossfit Armoury

:0-10
Warm-Up:

Banded Passthroughs
Banded Arm extension thumbs pointed to each other
Banded Arm extension thumbs pointed apart


:10-20
STRENGTH:

Work up to a working set
1 Behind the Neck Jerk grip Split Jerk
1 Split Jerk

:20-30
EMOM for 10 minutes
1 Behind the Neck Jerk grip Split Jerk
1 Split Jerk

:35-40

WOD Warm-Up:  

Walkthrough of False Grip
Test False Grip
Demo Ring Pull-up / Jumping Pull-up
Test Ring Pull-up / Jumping Pull-up
Walkthrough transition to support


:40-55
WOD:  

15 Minute  EMOM:
Minute 1:  10 - 15 seconds False Grip Hold
Minute 2:  6 - 8 Ring Rows (Scale:  Ring Jumping Pull Ups)
Minute 3:  1 - 2 Strict Muscle Up (Scale: 2 - 4 Kipping Muscle Up / Jumping Pull Ups)


Today's Coach:  Jason

My Thoughts:
Oooh, something new!  Muscle up Transitions and Behind the Neck Split Jerks.  Always willing to learn more, learn new things.  It keeps the mind entertained and keeps me motivated.

Warm-Up;
Using a band to help with stretching.   Started with banded passthroughs and later moved to banded arm extensions (attached to a high crossbar), knee down with one arm extended while the hand is wrapped around the band.   The thumbs are pointed to each other and later pointed apart.  I had to keep my head down and my arms higher, shoulder a bit shifted toward the armpit.   Coach Jason came around reposition me as I wasn't doing it correctly.   He did the same on the other side when I had switch sides.   This, I will need to work on..

STRENGTH;
Initially, when I executed the Neck Jerk grip Split Jerk; it was awkward.  I felt weak compared to doing the Split Jerk in the front.   I talked to Coach Jason and he mention that it should be harder.  Actually, it should be easier as the path of the bar is direct with no barrier.  When you do it in the Split Jerk (Front), you have to worry about smacking your chin/head/face.   In the back, it's just a direct route.   Jason mention, it could be that you are not use to this movement [it is my first time doing a behind the neck Split Jerk],  He suggest that I should commit to the behind the neck split jerk [with the same intention - force] as I do when I do the front one.  
Once I got passed the initial awkwardness; I was able to cranked it up with little issues.   I worked my way up to 105 lbs.

Second part of the Strength; a nice 10 minute EMOM with the two movements we just learned.  After the second round; Coach Jason suggested that I add another 10 lbs (5 lb plates per side).   115 lbs was what I ended up using for the remaining time.

WOD Warm-up;
Fun part #2; learning about False Grip.  Prior to this, I only had pictures to describe what it was and a brief demo by Clem, when Brie asked about it.   Coach Jason showed up what it was, the why and proper placement of the hands.

Here are some random pictures I've plucked off the internet.  It's far easier to see pictures than it is words.  Plus, I don't have another two hands to take a picture of me doing the movements.

Regular Grip vs False Grip
photo credit:  solution1crossfit.com

False grip hold with arms extended
photo credit:  www.crossfit1080.com

photo credit:  boxlifemagazine.com

We also worked on the Ring Row using a false grip.   Instead of pull up and to the side, the goal is to do the pull up and bring both of the arms toward the center of the body.   It felt quite unnatural to hold the wrist in the false grip position while executing this movement.  And yes, the rub is that in the false grip position; your skin starts to rub off.   Luckily I had my wrist wrap on and it helped to some degree prevent some loss of skin around the wrist.
The final movement we worked on was the Muscle Up transition.   We had to execute the movement quickly, at the same time as we made transition from the hanging position [some of us, including me were doing this from the floor as we are not at that level to hang from the rings] to a more upr right position.   At that moment, we had to keep our head down (like you are about to headbutt a piece of wood).

Muscle Up transition
photo credit:  boxlifemagazine.com

WOD;

The wod consisted of performing the above warm-up, each movement as described per minute.  Like any of the false grip hold, the impact on the forearms, the wrist (rubbing of the skin), it was tiring.  This movement/form will get easier over the next several weeks as it's part of our programming cycle.  Learning the basic is needed and like anything new; you will encounter challenges.  Of course, keeping this in mind, I will still bitch and whine when it seems appropriate.
The WOD works out to be 5 rounds of each movement with no rest in between, other than when you have completed each of the movement as prescribed.  Initially, the 15 second of False Grip hold seemed doable, but eventually the soreness came in and the time allocated to the movement was deemed sufficient.    Second component required Ring rows while using a false grip (this of course is the scaled version).  I worked on performing 6 to 7 rows, anything more than that resulted in a sickly feel emitted from my stomach.
The last movement was the muscle up/muscle up transition.   We were to do 1 to 2 of these, yet; I opted to do 3 of them.   I need to work on this as much as I could  And after completing just 3 of these from the floor; I was exhausted.    I gotta give credit for those who can do the Ring Muscle Ups.  It's a lot harder than it looks!

Misc:
Wrist wraps; saving grace for the wrist.  I just thought it would be just for use when lifting weights above the head.   But it also serves as a protection for when you do False Grip Holds, and Muscle Up/Muscle Up transitions.

These products can be picked up from anywhere and I opted to picked them up from a local fitness store called Fitness Depot.  They are pretty inexpensive - $5.88 [Cdn] for the pair.  I've seen some of the other places sell them for much more.  

Tuesday; August 18, 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.

Accumulate 20 Strict Handstand Push ups (Deficit) or Negatives

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