Day 264: CF Armoury: Shoulder Press; WOD: Jennifer

TUESDAY; September 29, 2015 @ Crossfit Armoury

:0-10
Warm-Up:

Bent over lat stretch on rack
20 Empty Bar Shoulder Press


:10-19
STRENGTH:

5 - 4 - 3 - 2 - 1 - 2 - 3 - 4 - 5  Shoulder Press
EMOM for 9 minutes


:20-29
WOD Warm-Up:  

10 Beat Swings / 5 Pullups
15 Unbroken KB swings
10 Box Jumps


:29-55
WOD:   "Jennifer"   26 Minute AMRAP:

10 Pullups
15 Kettle bell Swings
20 Box Jumps


Today's Coach:  Jason

My Thoughts:

Warm-Up;
Put an empty bar on the rack and grip both hands on the bar, and lean backwards (just like your bowing) giving one self a great stretch.  Occasionally leaning over to one side and then alternating to the other side.
Next, we worked on performing 20 empty bar shoulder press.

STRENGTH;
Spent some time to build up to a moderate weight for the Shoulder (Strict) Press.  Still being mindful of my shoulder, I settle with 95 lb.  While doing this Strength; it wasn't too crazy of a weight.  I might had been able to go higher, maybe another 10 lbs.   It's probably been the most weight I've put on during this recovery stage.   I will follow up with my physiotherapist on how much of a load that I should use.  Again, not wanting to reset myself to square one if I re-injury the shoulder.

WOD Warm-up;
Avoided the Beat Swings and Pull-ups, and worked on finding a feasible Kettlebell weight for it being unbroken.  Also, I wasn't sure if I should use my normal weight that I use.  I hate being injured, it puts doubt in your mind.  But sometimes being safe is going light; that and the fact that we are doing this for 26 minutes.   I also spent some time getting my 3x 45 lb plate for my box jumps. When I feel more comfortable, I'll add another plate.

WOD;

From what I can find on the internet; this WOD:  Jennifer is dedicated to a fallen first responder.

Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.

My modification/scale for the pull-ups were ring rows, used a lighter Kettlebell (35 lb) and 3x 45 plate for my height for box jumps.  I opted to do box jumps and step downs so I can get use to building up to higher heights in the future.
This WOD was brutal!  I managed to finish 8 rounds and had just started the 9th round.  I made it to my 5th rep of the KB swings before time was called.  Even with the lighter weight; I was pretty tired by the 5th round.  Taking longer pauses before starting up again on my 7th and 8th rounds.  It's another killer WOD.  

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.

Accumulate 2 Minutes:
  2 Kettle bell Hold Overhead (M: 16 kg [35 lb] / W:12 kg [26 lb])

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