Day 259: CF Armoury: Squat Clean; WOD: Unbroken Deadlift and Wall Balls in 27-21-15-9

MONDAY; September 21, 2015 @ Crossfit Armoury

:0-10
Warm-Up:

Barbell Muscle Clean
Barbell Power Clean Fast
Barbell Hang Squat Clean
Barbell Below Knee Squat Clean

:10-30
STRENGTH:

Work up to a HEAVY:
3 Touch and Go Squat Clean

:35-40
WOD Warm-Up:  

Barbell Good Mornings
Barbell Deadlifts
LOAD weight for WOD (Make sure you can go unbroken!)
Test Wall Balls

:40-55
WOD:  UNBROKEN for TIME

27 - 21 - 15 - 9
Deadlifts (M: 225 lb / W: 155 lb)
Wall Balls (M: 20 lb / W: 14 lb) to 10'

 15 Minute Time Cap 


Today's Coach:  Jason

My Thoughts:

Warm-Up;
Worked thru the warmup with an empty barbell, performing each of the movements.  I was a bit late this morning coming in due to the trains..  Usually, they are an two hours later, when I'm heading home post workout.  Not today, thou.   Took it easy as this is the first time I've done much with the barbell after my shoulder injury.  /sigh  I hate injuries

STRENGTH;
Being mindful; worked up to 125 lb for my HEAVY.  But I had some issues around the 115 lb mark where I was thrown off trying to explode up at my hip level (timing).  I was executing this either too early, and then overcompensating and being too erect or to much over the bar; which results me in abort the lift.   It's not too graceful, the aborts.   Rolling backwards (tucked as a ball)  as I aborted.  I was more worry about the other member, Tracy who was in front of me as the barbell rolled toward her.  

WOD Warm-up;
Perform 10 Barbell Good Mornings, and 10 Barbell Deadlifts.   Then worked on loading the weight, keeping in mind that there is a high volume and I thought about 135 lb.  I ended up settling at 95 lb (which the more logical part of my brain kicks in; "Keep it light, your still in treatment for the shoulder.  Don't go nuts and set yourself back to square 1!").
About to test the Wall Balls, but Coach Jason consulted with my physiotherapist about my limits.  He modified the movement to Wall Ball Cleans instead.

WOD;

Holy crap, this WOD was not as easy as I thought it would be.   Deadlifts weren't a problem until the last two rounds.  The Wall Ball Cleans was my downfall in this workout.   My quads were screaming by the end of it and later, prove to be non responsive.   I will say, that I would had preferred to do the Wall Balls instead of Wall Ball Cleans.  It could had been that I'm not use to the movements.  Either way; there were a lot of cheers at the end to finish.   Short by 6 Wall Ball Cleans, the 15 minute time cap came first.

Misc:

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.

Griff:

 For Time:
  Run Backwards 400 meter
  Run Forward 800 meter
  Run Backwards 400 meter

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