Day 261: CF Armoury: Row 2000 m; WOD: 5 RNDS - Every 5 Minutes: Box Jumps, OHS, Sled Push

WEDNESDAY; September 23, 2015 @ Crossfit Armoury

:0-10
Warm-Up:

Row 250 meter w/legs and hips
Row 250 meter w/hips and arms
Row 250 meter full body

:10-20
STRENGTH/Conditioning:

Row 2000 meter for time

:20-30
WOD Warm-Up:  

High Knee Jumps 50'
Behind the Neck Shoulder Press
Sotts Press
Bottom to Bottom Overhead Squats
Load weight

:30-55
WOD:  

For Time every 5:00 for 5 rounds:
21 Box Jumps (M: 30" / W: 24")
15 Overhead Squats (M: 135 lb / W: 95 lb)
50' Sled Push (M: 180 lb /W: 135 lb)


Today's Coaches: Trevor, Cat, and Addam

My Thoughts:
Okay, so I switched it up and did the 6 pm class today instead of my usual 7 am class.   And today, there were three coaches on the floor (actually two as Trevor was starting the first part - Warmup and Strength part; and then Addam took over for the rest.  Cat stayed on for the rest of the class).

Warm-Up;
Rowing, an area where I "thought" I knew what I was doing.   That was until we did the first two exercise row with movement restriction.   The use of locked arms and only using the legs and hips was clutzy for me.  I felt like I was about to launch myself out of the foot straps.   Honestly!  Sure, it was only 250 meters but still!!   The second movement; we had to lock our legs straight and I thought it was a bit easier and got a bit carried away pulling the handle back more than I should.
The last 250 meter was rowing using the full body (like you normally do) without any restriction.  I felt like the steel bond that was preventing me in the first 500 meter burst open and I was giving it all I got.  Perhaps, it was not a wise idea.  I was tiring out.  /sigh

STRENGTH/Conditioning;
The dreaded 2000 meter for time.  I picked a certain pace that I would do; which sadly was about 32 s/m.  I normally hover around 27 s/m.  Not sure what my rush was today.   I set the damper around 5.5.  I managed to give a  big push at the end (the last 100 meters) which resulted in finishing 2000 meter in 8:00.6  (8 minutes + 0.6 seconds).  I stood up afterwards and wonder around.  Yup, that was the fun/easy part.

Results for rowing 2000 meters for time.  8 minutes + 0.6 seconds

WOD Warm-up;
High Knee Broad jumps, the focus was more on high knees than broad jumps, as Addam demonstrated for us.  I can't jump high... I can't jump too well.   Certain limitation in my body prevents me, but I try.
Behind the neck shoulder press; it was doable as I was standing.   I used the empty bar for this, ten reps.
However, the SOTTS press was almost painful.  I now know the extent of my injury on the shoulder and the load that I can put on it.  I went for the wooden dowel and did my ten.
Too lazy to swap out the dowel for the barbell; knowing full way I'll have my volume with Overhead Squat (OHS) in the wod.  Another ten completed.  
Moved my empty barbell to our designated area.  We were leaving one side of box for Sled Push, while the racks divided the area where we would be doing our box jumps and OHS.

WOD;

I played around with the weight and tried 65 lbs for the OHS.  I did a few reps and it wasn't stable after 3 reps.  Instead of pushing through, I dropped down to using the empty barbell.  Did I mentioned I hate being injured?!?  In the later rounds, I found that even using the barbell (45 lb) was taxing on my shoulder.   I had to stop and break it down to 8 - 5 - 2, and then 5 - 5 - 5 rep scheme.  I kept the barbell overhead locked when I was resting.   Too much effort at that time to bring it down and then having to bring it back up.
I scaled my box jumps to my 3x 45 lb plates on the ground.   Maybe next time I'll bump it up in height.   Still not getting that spring that I need with my ankles.  Yes, more ankle mobility is needed.
Sled Push @180 lb were used.  Didn't scale that.
After the third round; I really started to feel it everywhere.  More so on the last 40' of the sled push.  My calves and later my quads were burning, more like they were on fire.   Had to really dig deep to find something to help motivate me to push hard.    I guess I found it...
By the end of this WOD; I was fully soaked thru in sweat.  Never felt so drained, not to the point of passing out.  But just drained completely.   Sat down and drank my recovery drink, rolled out with a massage stick and relax.  I think I was on the floor for 20 minutes before sitting on the newly placed couch.  

The couch, with flanking benchs for tables
photo credit:  Clem Ho

Meanwhile, watched the 7 PM class perform their work.  It brought a smile to my face to see the pain in their face.   I'm a sadist..  ;)

Misc:
Recovery from injury and moving forward; sometimes it harder than necessary.  I really have to reflect that I've only been in physio for about two weeks; dealing with my shoulder injury.   Surprising how many things I can't do, and how much modification has to be done to do the WOD.
I also have to mindfully keep things in check when lifting weights above my head.
Today, was the first time I've tried any weight overhead as suggested by my physiotherapist.   I was hoping for 65 lbs for the overhead squat, and instead, I just had to settle for 45 lbs.   It hurts in so many ways, that I use to take my OHS at a much higher weight for granted.   Going down to just the bar...  I guess I'll have to look at it this way.  I would rather let my body heal correctly than having to go back to square 1 (how it was two weeks ago).  Yes, it's only been two weeks.  
At the same time, I am now becoming a bit worried about the next upcoming Team Crossfit Event - week 2 and also another upcoming Crossfit Competition.  Will I be ready?  I don't know.  But all I can say is that I'm throwing everything I have into fixing my shoulder.  I'll be modifying the WODs accordingly and and asking both the coaches and physiotherapist the extent of what I can do.  
And now with the injury; I've dropped both two of my accessories classes - gymnastics and olympic lifting.  With all this free time, it's time I add another crossfit class.
Bitten by the bug to perform or just simply to do better with modifications.  I'll listen to my body and adapt to the schedule accordingly.

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.

1 Power Snatch
1 Below Knee Power Snatch
1 Above Knee Snatch
1 High Hang Power Snatch
Every 2 minutes for 6 Rounds

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