Day 263: CF Armoury: 1 RM Front Squat; WOD - 15 min EMOM: Alternating Pistols

MONDAY; September 28, 2015 @ Crossfit Armoury

:0-10
Warm-Up:

Banded Front Rack Stretch / Banded at elbow
10 Front Squat 5 second pause at bottom of the squat


:10-30
STRENGTH:

Work up to 1 RM  Front Squat


:35-40
WOD Warm-Up:  

Pistols Walkthrough
Step Up Progressions
Test Pistols


:40-55
WOD:   15 Minute EMOM:

10 Alternating Pistols
Scale:  5 step ups per leg sideways top of box to top of box


Today's Coach:  Jason

My Thoughts:
Pistols!!  I looking forward to learning how to do this.  Also was looking forward to seeing how much weight the muscles around my shoulder could handle for the 1 RM Front Squat.

Warm-Up;
Warmed up using a rubber band tied to the racks and then inserting the elbow thru the band and lean forward, stretching that arm.  Held that pose for about 3 minutes and switched sides.  We swtich to a an empty barbell and perform some pause front squats (5 seconds) at the bottom before coming  back up.

STRENGTH;
The intention is to build up to a 1 RM Front Squat, taking as much rest as needed.   I managed to bring it up to 185 lbs before Coach Jason mention that  my "dreaded" knee was going over the toes.   He video taped me to show me.  He suggested that I drop the weight down.  I ended dropped it down to 135 lb and worked on (my technique) keeping my shin more upright, keeping my weight on my heals.   He tried a few different things to keep my knees more vertical, less over the toes.
After a few tries, slowly started to raise the weight to 155 lb with the corrected pose.  It's a bit more strain on my hamstrings than on my quads.  It's suppose to feel that way..   More practice.

WOD Warm-up;

Working on technique using a box, and plates

Coach Jason suggested that I use a Box and then do air squats.  The intention is to work on my squats, not allowing my knees from going over my toes.  Toes were against the box, while performing the air squat.

WOD;

First 10, I was bumping my knee against the box and had to adjust it to put my weight on my heel.  I was off balance every time I tried to stand up and would end up falling backwards.  I was not feeling very stable in the change of movement.  Later, Coach Jason gave me a 10 lb plate to offset my balance issues.   Set 5, 6, 7, he dropped me to a 5 lb plate.  And then the last 3 sets, with no plate.  150 air squats instead of 150 Pistols.   Eventually, I suspect that they will teach me on how to do a proper pistols.  I talked to one of the other guys, Clem who was banging out the Pistols.  Prior to this class; he was scaling them on a plate, and/or a box.   So, there is progression.  I look forward to the days that I will be able to do a proper pistol.

For now, I just need to work on my knees not going over the toes, keeping my weight on my heel, and using more of my hamstrings for squat movements.

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.

Flight Simulator
10 - 20 - 30 - 40 - 50 - 40 - 30 - 20 - 10 UNBROKEN Double Unders
 (scale Singles)

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