Day 254: Crossfit Armoury: Snatch fest; WOD: UNBROKEN 15 minute AMRAP - Thrusters, 400 m RUN

photo credit: Clem Ho; Model/crossfitter/captain:  Sari L.
Tuesday; September 1, 2015 [after 7 am class] @ Crossfit Armoury

:0-10
Warm-Up:

Banded Shoulder Rotations
Burgener Snatch up downs
Power Snatch Fast
Below Knee Power Snatch Fast


:10-30
STRENGTH:

Work up to a HEAVY set of:
1 Snatch Pull
1 Below Knee Power Snatch
1 Above Knee Power Snatch


:35-40
WOD Warm-Up:  

Dynamic Warm-up
15 Empty Bar Thrusters
Load Thrusters weight


:40-55
WOD:  15 minute AMRAP, UNBROKEN

15 Thrusters (M: 95 lb / W: 65 lb)
RUN 400 meters


Today's Coach:  Jason

My Thoughts:

Warm-Up;
Used a rubber band to warm up our shoulders.  Warmed up our lifts using a wooden dowel; ensuring that we go through each of the movements correctly.

STRENGTH;
Once the movements were correct, we repeated the movements with an empty barbell.   Afterwards, we started adding weight and building up slowly with each lift.    I look at Coach Jason for advice after each round.  I wanted to make sure under load; that each of the movements were correct.   Minor tweaks here and there, along with suggestions for more explosive power (fast).
I did manage to hit 115 lb; but it was really a struggle and I could not get down underneath the bar correctly.   I wasn't getting to a squat like position.   So the proper weigh that I did hit was 105 lb.

WOD Warm-up;
Perform some Dynamic warm-ups:  high knee holds, butt kicks, fast knee to hip high (aiming for 30 strokes - I did this one incorrectly), skip,  backward skip.
Used an empty bar and performed the thruster movement.   Then loaded the weight accordingly to what I could perform unbroken.

WOD;

I opted to use 75 lb for my load.  Keeping in mind that we have to do the thrusters unbroken.   That compounded by doing a 400 meter run.   Coach Jason suggested that we used the run to recover.
In the 15 minutes; I managed to complete 3 rounds.   Well, technically; I finished my third round of thrusters at the 4 minutes remaining mark.    Is it possible for me to run/sloth 400 meters in that time? I don't know, I didn't set my Fitbit Surge to track my distance with the GPS.

Misc:
Part of my preventative maintenance and good health is keeping my body in tune.   Other than the recent issues; I usually get a monthly deep-tissue massage.   Today, I tried a new massage therapist at Optimize Physiotherapy and Sports Clinic.    Victoria was great; she got into areas that I needed work on; specifically muscles [glutes] that impacted my lower back.  Other areas I needed were my traps and shoulders.
For those who trains regular, your body deserve some TLC and maintenance.   If your in the Edmonton area and do not have a Massage Thereapist,  give Victoria a try; your body will thank you in the long run.


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.

EMOM for 10 Minutes
  50' Front Rack Walking Lunge

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