Day 253: CF Armoury: Jerks and Lunge; WOD: KB Swings and Sled Push

Monday; August 31, 2015 @ Crossfit Armoury

:0-10
Warm-Up:

50' Walking Lunge with elbow
Dowel Passthroughs
Shoulder Press, Push Press
Push Jerks, Split Jerk


:10-25
STRENGTH:

Work up to a HEAVY:
1 Push Jerk
1 Walking Lunge per Leg
1 Split Jerk


:30-35
WOD Warm-Up:  

Walkthrough Sled Push
50' Empty Sled, load weight and test push 25' down and back
Test Unbroken KettleBell Swings


:40-55
WOD:  

3 Rounds, Rest 3 minutes between Rounds:
40 Unbroken KettleBell Swings (M: 24 kg [53 lb] / W: 16 kg [35 lb])
50' Sled Push (M: 115 lb / W: 75 lb)


Today's Coach:  Jason


My Thoughts:

Warm-Up;
Why does everything becomes a race; even in a warm-up.   So, that's the way the morning starts.   Ray is back from the dead after being injured with his back and then getting a 'man' cold.   Right off the bat; both Ray and Clem is racing to the end of the 50' walking lunge with elbow touching the ground.   Welcome Back Ray!!!
We had a new person who joined us for 7 am; hopefully the 7 am crew didn't scare her away.  Although, she did find it humorous watching both Ray and Clem chirping at each other.
Afterwards, we worked on our Presses and Jerks with the wooden dowel.   Coach Jason had to remind both Clem and I about our elbows (the placement) and the intention (path) of the dowel.  Yah, I know; I should know better.  I'll just say it's a Monday morning glitch in my brain.

STRENGTH;
Started with the bar and with through the first round of movements.  Started adding weight accordingly.  Brough the weight up to 145 lbs.   The hardest part was the Walking lunge with the weight in the front rack.  I was doing it incorrectly and didn't' listen to Clem or the Coach.  You have to remember, I don't make changes (I should) during/mid movement.   And it wasn't until I finish my last set of weights that it was pointed out.  I wasn't pushing off with my front foot as much as I should.  I was doing it more in the reverse order; push off with the front and then the back to bring the weight up.  Coach Jason did mention to lead with my elbows which I did.  But again, the foot work was the cause of my weakness.   That or my core is that WEAK!!  

WOD Warm-up;
Did the walkthrough with an empty sled for the first 50'.  Added more weight (2x 45 lb + 25 lb plates  = 115 lb) and pushed it to the other end.   The achilles felt a bit pulled, but do-able.  I'll see how it hold up and if need to stop.   I tested a KettleBell and opted to use 20 Kg (44 lb) as I remembered form last week; that weight was used for my unbroken event.  I know, I probably should had pushed myself a bit more and Rx with 24 kg (53 lb); but self doubt on a Monday morning prevented me.  However, I did Rx the weight on the sled.   Meh.

WOD;

We started with 40 KettleBell (KB) swings and then pushed the sled for the 50'.  Afterwards, we were to keep track of our own time of completion and then tack 3 minutes to it before starting the next round.  Coach Jason was on the ball and wrote down the time; told us when to start our next round.  I can say I was success in doing unbroken KB for the first and second round.  Third round, I ended up stopping (big mistake:  loss time, forearms started to give away); I should had push thru.  I had to drop and rest for 5 seconds on rep 31 of KB swings   Ack!    I also stumbled a bit on the Sled Push on the second round.  I ended up tipping the front too much forward and stopping myself [think of riding a bike and hitting the front brakes only, you know how your entire bike tips forward].   It was only for a brief few seconds; but it was a few seconds to get the sled moving again.

So for the third round; I didn't have that problem as I got lower on the sled and pushed and ran a bit.
Winded at the end and practically passed out.

My max heart rate at or near the end of my third round;
data from my Fitbit Surge

You'll feel it in the forearms and in the lungs.   The weight on the sled isn't much; but it's about endurance.  Definitely a great workout this morning!

Misc:

REMINDER:  Change in Schedule for Gymnastics;
replaces the Olympic Lifting class on Thursday

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.

5 Touch and Go Power Cleans
   @ 50% max power or squat clean (whichever is higher)

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