Day 250: CF Armoury: Snatch; WOD: 20 min EMOM: Pull-up, Chest-to-Bar, Hip-to-Bar, Bar Muscle Up

Monday; August 24th, 2015 [after 7 am class] @ Crossfit Armoury

:0-10
Warm-Up:

Dowel Passthroughs
Sotts Press
Overhead Squat
Heaving Sotts Press
Heaving Snatch Balance
Above Knee Squat Snatch
Below Knee Squat Snatch


:10-25
STRENGTH:

From the Rack:
Work up to a HEAVY:
1 Heaving Snatch Balance
1 Squat Snatch


:30-35
WOD Warm-Up:  

20 Beat Swings
Walkthrough Pull-ups
Walkthrough Hip to Bar
Walkthrough Muscle Up


:35-55
WOD:  

20 Minute EMOM:

1 Pull-up, 1 Chest-to-Bar, 1 Hip to Bar, 1 Bar Muscle Up
Substitute Jump to bar if needed, removing the Muscle Up
Substitute Ring row to shoulders, ring row to chest, ring row to hips, ring transition


Today's Coach:  AJ  F.

My Thoughts:
Okay, my first thought was that they misspelled Heaving and I thought they meant Heavy.  But it wasn't until we start going over the warm-up that it was Heaving!  Who knew..
And yes, there is more Bar work, specifically with the beat swings and the EMOM.   My callus blister has not pop after yesterday Gymnastics class which was a heavy EMOM (36 minutes).   I decided today was a good day to use gloves.

Warm-Up;
Used a wooden dowel to work thru all over warm-up movements.   The Heaving component was interesting as you need to bounce it light off your shoulder while you are in the squat position.  Same for the Sotts Press, so when you extend your arms overhead; you are in the catch position (think of a Snatch).  The intention of this warm up is so you can work on your skill transfer for the Snatch.

Additional material on Skill transfer for the snatch.  Specifically to the Heaving Sotts Press and
Heaving Snatch Balance.

  Article:  http://journal.crossfit.com/2012/09/olycourse-skilltransfer.tpl
  Video:   http://library.crossfit.com/free/video/CFJ_OlyCourse_SkillTransfer.mp4


STRENGTH;
So using the methods learned from above, went about executing the Heaving Snatch Balance.  It was a bit ackward.  Again, keeping in mind there is a reason why this is being done.  I started with the empty nake bar, just to understand the movement with some weight to it.   I made the mistake of putting on 2x 15 lb plate and had some unexpected lift.   More of a failed lift.  I dialed it back it down to 2x 10 lb plates   Once I was comfortable with that weight, I slowly increased it.    The transition from the Heaving Snatch Balance to the Squat snatch was a bit rushed for me.  I found that I really need to focus on slowing it down when it comes to the squat snatch.  You would think after last week (thursday's oly class) I would had gotten that.
I had a nice chat later with Clem, and it sounded like we both have the same challenge.  We tend to rush through the process for the Squat Snatch (rushing at the bottom, instead of taking the time and then build up to an explosive upward movement at the last second).   More practice, and more self-awareness to slow it down.
In the end, I worked up to 105 lb.   I tried for 115 lb but had to abort.   And did I every abort!! I think I had scared/worried Coach A. J. as when I pushed the weight away from me (I rolled backwards [think "tucked into a little ball and rolled backwards"].  Remember, I'm a 6'2" guy, and not a short dude.  It just looks weird.
And of course after I had aborted my attempt; Shan also aborted on his heavy Squat Snatch and his abort looked more dangerous.
Coach AJ. called it out for all of us to stop.  We were falling into that Domino effect.    Probably a good call as that was it for most of us.  Most of us were at our max at this point.

WOD Warm-up;
Out comes my gloves.  I always opted not to wear gloves as I've been told that it's better so you can build grip strength.  And if you need to, chalk up.   Well, after yesterday's class; I decided to ignore that advice and wear glove.  Thank gawd I did, as I'm sure my callus blister would had pop.   That and having a sore hand which would negatively impact future workouts.
Started with attempting to do 20 beat swings.  Couldn't' do them unbroken and had to do it in 4 separate attempts.
In a different discussion; both Coach AJ. and Coach Arri (yes, he was being a student in the 7 am morning class, a physiotherapist during the day, and occasionally a Crossfit Coach); the popularity of the Gymnastic class has prompted them to start up a second class.   It's is being planned for Thursday evening.
Coach AJ went thru each of the remaining movements, the movements that we would eventually be doing in our WOD.  She also show us the scaled options.

WOD;

Twenty minutes, every minute on the minute; it's going to catch up to us at some point.   I opted to scale and use the Ring Rows for each of the movement, especially for the Bar Muscle Up.

Arri (pink shirt) Coach AJ (dishing out some TLC)

Coach AJ rolling out Arri's arm.
Tightness due to the Bar Muscle Ups

Coach AJ was quite observant and watch over us like a hawk.   Brie and I used the Ring Rows; Arri and Shan were doing the Bar Muscle Up, and Clem was doing some scaled version of Rx.

What you don't hear is the scream from Arri!!  ;)

She gave me several suggestions while I was attempting the Ring Row Transition.  Suggested that I try to use the false grip for all of the rows, if it's not too sore.    I opted to save it for the Ring Row Transition.  At first it was awkward, but felt better.  And at the back of the mind, I keep telling myself; one day I'll look back and think that was that hard.

Another pointer by Coach AJ was that when I did the Ring row to hips; I should make sure I pull the rings toward the sternum.  This is also applicable for the Ring Row transitions.    It made a difference.  It was harder, but it does set one up for when the time comes to stand up when you actually do a muscle up.

More practice is the only way that I'll get better.
Because of the scaling, I did finish my movement and had a chance to turn around and watch the others completed their movement in Rx style.   Very impressed!!

Misc:

So, after our class; Clem and I decided to work on our shoulders.   Clem saw this the other week and we had been talking about starting it up, trying out the exercises.    The intention is to help with weak shoulders, shoulder pain and/or dysfunction.

With all the mobility as of late,  it doesn't hurt to try other activities.   We also consulted with our friendly physiotherapist, Arri before starting.

I'll give you an update after a few weeks of this.   For the interim; feel free to check out the website.  it chock full of information.

  Crossover Symmetry - http://crossoversymmetry.com/

Monday; August 24th, 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.

For Time:
  10 Rope climbs
  Each rope climb cannot be more than 3 pulls for females 
   or 2 pulls for males!

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