Day 260: CF Armoury: 90 Back Squats; WOD: 15 MIN Complex EMOM - Pull ups, Chest to Bar, Bar Muscle Up

TUESDAY; September 22, 2015 @ Crossfit Armoury

:0-10
Warm-Up:

50' Walk.  1 Barbell Back Squat for every step taken
Load weight for workout

:10-30
STRENGTH:

Every 5:00 for 3 rounds:
30 Back Squat (M: 135 lb / W: 95 lb)
Score each round separately

:35-40
WOD Warm-Up:  

20 Beat Swings
Walk Through Scaling
Scale as follows:
1) BarBell Row  2) Jumping Pull-up  3)  Jumping Chest to Bar   4)  Pull-up
Follow any 3 of the sequence

:40-55
WOD:   15 Minute EMOM

                  Pullups                    Chest to Bar                        Bar Muscle-Up

Minute 1:       8         Minute 2:          7                Minute 3:          6        
                       7                                   6                                          5
                       6                                   5                                          4
                       5                                   4                                          3
                       4                                   3                                          2
               

Today's Coach:  Jason

My Thoughts:

Warm-Up;
Why do I not listen to my coach.  Oh yeah, it's 7:00 AM.   LOL.  The class was to do 1 Barbell Back Squat for every step taken.  Not every few steps as I did for a few of those, until Coach Jason said something to me.   Sometimes, I think I've become the class clown in the morning.  Yes, I was the first one to start this warmup.  Near the end; I can hear one of my classmate (Clem) yelling from the back for me to take larger steps. "by taking larger steps, then I would have less squats to do".  The message didn't sink in..   Yup, my coach isn't the only one that I don't listen to at 7 AM!  :p

STRENGTH;
This is a doozy.  We had 5 minutes to complete 30 reps of Back Squats; for 3 rounds!   Flash back to last week of 75 back squats for time flooded and overwhelmed my brain.  Clem mentioned that we don't have the penalty of 10 burpees if we had to re-rack.   Felt some solace with that comment, but I knew it's going to be another gruelling session.   Clem chirped, "break it down to 3 sets of 10 reps each.  If you do a set in a minute, you have a minimum of 2 minute rest!"
First round was at 135 lbs.  I had some issues with trying to keep my heel down and my knees were moving to far forward.   Modified my stance and move my hip back more and attempted to keep my shins more upright.   Coach Jason suggested that I dropped the weight down, and it went down to 95 lb.
I ended up breaking each of the sets to 15 reps, while modifying my stance.  I still had issues with my rear heels lifting.  I find that sometimes when I rush or feel rushed, I ended up lifting at the back of my heal.  Something I have to be more mindful.  And I need to use other muscle instead of my quads when doing back squats.  Coach Jason came around with a wooden dowel and placed it vertical in front of my left leg so when I began the Back Squat; it would show if my knees were hitting the dowel.  He repeated the it on my left leg.
In the end,  we did 90 back squats over 15 minute; with a 5 minute rest before starting out WOD warm-up

WOD Warm-up;
I didn't do the Beat swings as suggested.   But did sit through the walk through for scaling.  Consulted with Coach Jason, and then Arri (my physiotherapist who was doing the class with us) for modifications.  At the end of the discussions; it was suggested I scale with Barbell Row, Jumping Pull-up and Ring Rows

WOD;

Weird table to type, even weirder to understand at first.  I know, it's probably isn't that complex.  I tend to make things overly complicated for myself.
I must admit, the jumping pull-ups were not that bad, but I felt it more on my muscles with the Ring Rows.  After Minute 9, things started to ease off as the rep decreased.  But  my stamina was wearing thin too.    Before I knew it, we had finished our EMOM.

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.

2 Touch and Go Power Clean
2 Touch and Go Push Press
EMOM for 10 Minutes

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