Day 265: CF Armoury: Heavy Back Squats; WOD: Thrusters, OHS, Hang Snatches
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| WEDNESDAY; September 30, 2015 @ Crossfit Armoury |
:0-10
Warm-Up:
Bring Sally Up
:10-20
STRENGTH:
Work up to a HEAVY 5 reps Back Squat
Tempo 33XO
3 Seconds down, 3 seconds pause at bottom, explode up
:20-30
Every 2 Minutes for 5 Rounds:
5 Tempo Back Squats 33XO
:35-40
WOD Warm-Up:
10 Burpee FAST
15 Situps
10 Empty Bar Thruster Fast
10 Overhead Squats Fast
10 Hang Snatches
WOD:
3 Rounds: 30 seconds on/ 30 second off
Empty Bar Thrusters
Burpees
Empty Bar Overhead Squats
SitUps
Empty Bar Hang Snatches
Today's Coach: Jason
My Thoughts:
Busy class today with 9 people attending the 7 am. Yup, 7 am class is where all the fun occurs. Well, I'll be bias on that and say it is... <wink> It's one of the most I've seen since coming to this time schedule.
Warm-Up;
You know your in for an interesting workout when the warm up is based on a song called, "Flowers" by Moby.. Bring up Sally, is the theme. Every time the lyric has the word "up" or "down", that would be when you squat "down" or stand "up". It doesn't seem like a lot, but your legs/quads and glutes will be feeling it!
STRENGTH;
We worked up to a HEAVY 5 rep scheme on the back squat, and followed a tempo of 3 seconds (slowly lowering yourself with the weight on your back) and then pausing for 3 seconds on the bottom. After that pause, you are to explode up with force. We had 10 minutes to work up to our own HEAVY.
The second part of the strength involved using the HEAVY weight (155 lb for me), and performed a 5 tempo back squats with the lower of the weight to the bottom of the squat in 3 seconds, pausing at the bottom for 3 seconds and then exploding upwards. There was 5 rounds, each with a two minute window. Any time you finished, is time you can use to rest. This one that you really have dig deep and grind thru.
WOD Warm-up;
To prepare for the WOD, we went thru fast burpees, sit-ups (I used an abmat and some foam square pads so I don't get friction burn on my butt), some empty bar thrusters, OHS and as well as Hang snatches. I used the rep scheme as described on the board.
WOD;
Think of this like a tabata, but it's 30 second on, with a 30 second rest. We were to perform 3 rounds of this. This was one that was definitely felt, even if it was just 3 rounds. You always know it's going to be a fun one when the rounds are small, but the number of movement is greater three. It's to build stamina over time. This WOD was to be completed in 15 minutes.
Misc:Picked up a new belt yesterday to help with my lifting during my Crossfit workouts. I've been using a leather based one. Today, with the HEAVY back squat; it was a great time to break in this belt.
I felt a huge different between this in my powerlifting belt. It definitely hug my "Kangaroo Shaped" body than my old belt. Especially when lower your self to a squat position. My old belt would not say where it should be, without being overly too tight and the belt would eventually cut/pinch into my side fat. Not a very comfortable feeling for anyone.
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| Schiek lifting belt - model: 2006; nylon with a 6" back more contoured to fit my 'Kangaroo shape' body |
I'll be putting this belt thru it's paces in the upcoming workouts and as well as some upcoming crossfit competition.
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.
EMOM for 15 Minutes
1 Hight Hang Power Snatch
75% 1 RM
Remember to stay consistent in your training and tackle one WOD at a time!!
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