Day 256: CF Armoury: Back Squat Ladder; WOD: 2x 5 min AMRAP: Cleans, Thrusters, Burpees over Bar

Monday: September 7, 2015 @ Crossfit Armoury

:0-10
Warm-Up:

BRING SALLY UP
with a dowel!


:10-25
STRENGTH:

5 rep Back Squat Ladder:
Start @50% of 1 RM
Increase by 10 lb (5 if max is under 200 lb) per side until failure
Every 1:30 for 10 round sets


:30-35
WOD Warm-Up:  

10 Burpee FAST
Clean turnover w/Barbell
Power Clean Fast
Thrusters
Load weight for WOD


:35-55
WOD:  

5 Minute AMRAP:
3 Cleans (M:  135 lb / W: 95 lb)
3 Burpees over Bar
6 Cleans
6 Burpees over Bar
....

10 MINUTE REST

5 Minute AMRAP:
3 Thrusters (M:  135 lb / W: 95 lb)
3 Burpees over Bar
6 Thrusters
6 Burpees over Bar

...

Today's Coaches:  Catherine F. & Trevor K.

My Thoughts:
With it being the long weekend here in Canada, we are on holiday hours (schedule).  Only two classes today; one at 11 AM, and the other at Noon.   The classes were busy today and well; the gym was hopping!  Surprising how many people showed up for the two classes.   I guess it shows how many people are committed to Crossfit, regardless if it holiday or not.

Warm-Up;
This was interesting, as I've heard about and seen the video on YouTube.   Here's a link to the famous video, "Bring Sally Up NC Lab"   The actual workout uses (M: 135 lb / W: 95 lb).   Since we are using this workout as our warm-up, the entire class use a wooden dowel.   How was it?  Well, I made it to the end.  My quads and hamstrings felt quite a bit tight afterwards.  I had to walk around to stretch it out.  Now just imagine if you were actually using some weight!?!?

STRENGTH;
Here's a nice Back Squat ladder.  Using 50% of your 1 RM Back Squat (275 lb), which works out to be 137.5.  I rounded it down to 135 lb to make it easier to add weights.   We had about 5 minutes to warm up to our 50%.  Since this was a full class, all the rack were filled and including a few Olympic lifting platforms.   I also managed to take 4x 10 lb plates so adding weights wouldn't result in me running around trying to find some spare plates.
Once the clock starts, we had 1 minute and 30 seconds to complete 5 reps @ that weight before adding another 20 lbs (1x 10 lb plate per side).  The goal was to go until failure, or you hit 10 rounds of increasing weight.
I managed to back squat up to my 7th round @ 255 lb.  Sadly, I couldn't finish all 5 but did managed 3 reps at that weight.
I thought this Strength workout was important to me as I had mention in my previous blogs that I've been hitting a mental block.  Been so worried about my back and worried that I might re-injured myself; I've been taking way too easy (too light) on some of my lifts.  I do believe after today, that barrier has been broken.

WOD Warm-up;
Perform 10 fast burpees, practice doing some cleans and thrusters with an empty bar and then load the weight for the WOD

WOD;

Two 5 Minute AMRAP with a TEN minute rest in between.    You know this is going to be tough since the time is short and there is only two movements.    First 5 minute AMRAP involves Power cleans and Burpees over the bar.  After each round of each; it goes up by 3 reps.   3, 6, 9, 12, etc...
The only good thing is a 5 minute cap.  So, your score will be based on how many reps you can spin off.   You use the same weight for both AMRAPs.   I decided to scale and go with 95 lb.  I know that it seems light, but it will soon catch up to you.  
I know one of the my weakness is performing the burpee over the barbell.   Hell, I think Burpees is hard enough without worry about tripping over the bar as you jump after doing a burpee.  And by jumping, I mean jumping laterally.   Coach Trevor mentioned to me as I was stopping to catch a breather; that I should use my hip more.  He can see that I like to use my upper body to strong arm the weight up; but it would be significantly more effective if I use my hip.    (yup, still defaulting back to bad habits:  manhandling my weights with the upper body and not using my hips for the cleans)
The second AMRAP expected you to do the same as the first AMRAP; but you do thrusters instead of the clean.   Still, doing Burpee over bar as the second movement.  At one point, Coach Trevor told me to stick my head forward on my thruster movement (once the bar has pass overhead).    
My score for this WOD was 46/39.  Total reps of 46 (completed 3, 6, 9, and finished 10 reps of cleans) in the first AMRAP.  The second AMRAP score was 39 (completed 3, 6, 9, and finished 3 thrusters).

Misc:
I will be taking some time off from regular crossfit class this week.  I have entered myself into the Team Series - Crossfit Games.  Will be competing with a great gang from my box (Crossfit Armoury) and one from my former box (Rock Jungle).  We are in the Master's class (40+); so it will be interesting!   Two men and two women team.  

If your curious to see our scores, check out the following link:  https://games.crossfit.com/teamseries/#/

Our team name is Canes and Kettlebells


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 35 Strict HSPU's [Hand Stand Push Ups] or
 Work on your first one!!

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