Day 266: CF Armoury: Back Rack Walking Lunge; WOD: Row, Deadlift, Air Squats

FRIDAY; October 2, 2015 @ Crossfit Armoury

Clem with a 215 lb doing the Back Rack Walking Lunge

:0-10
Warm-Up:

50' Walking Lunge with Elbow Touch + Wink and gun
50' Dowel Back Rack Walking Lunge


:10-25
STRENGTH:

Work up to Max 50' Unbroken Back Rack Walking Lunge


:30-35
WOD Warm-Up:  

Row 500 m at 25 Strokes per minute
Banded Good Mornings
Load Deadlift Weight
Waterfall Squats


:35-55
WOD:   

For Time
Row 750 meter
25 Deadlifts (M: 225 lb / W: 155 lb)
75 Air Squats
7 Minute CAP

Rest = the minute finished e.g. Finish at 5:55, rest 5 minutes then

For Time:
Row 750 meter
25 Deadlifts (M: 225 lb / W: 155 lb)
75 Air Squats

Today's Coach:  Jason

My Thoughts:

Warm-Up;
Oooh, nothing better than doing lunges right off in the early morning.    Hand/body coordination is needed; otherwise, one will tip over.   I almost tipped over with some bad foot placement.   Its enough to wake one self up.  It proved to be more interesting when you have a wooden dowel in the back rack and do the lunges.  Some silly thought came across my mind, but I opted not executing that movement.  I suspect, I would had lost that battle... It's Friday, I'm already being silly.  Going to feel sorry for the people at work when I'm done this class.  /snicker

STRENGTH;

As much as I can back squat, the walking lunge with a back racked weight was an eye opener.  Especially when it calls for a 50' unbroken walk.  I got yelled at when I paused at one point to catch my breath.    105 lb was the most I could do.  I never liked lunges.   This was a  good enough reason that I need to work on it more.

Taman hitting 205 lb with the Back Rack Walking Lunge

WOD Warm-up;
To warm up for the wod, we had to row @ 25 s/m.  Which surprisingly was harder than it should had been.  I had a hard time maintaining such a low stroke per minute (s/m).  I used some bands to do the Good Morning.  I actually was happy with myself and did it the way my coach had suggested a few weeks ago.   No silly hijinks on this movement.  Also loaded the barbell with the weight for my deadlift.  Coach Jason suggested that I use a lighter weight.  I played around and then opted to go with just 95 lb.  Shoulder been taped up with Rocktape.
Coach Jason asked us to stand around in semi circle/block and was going to do some waterfall squats.  I admit, there were some timing issues between who was standing and who was squatting.   If we were to do a wave, we would fail miserably!

WOD;

Initially, I thought to myself that this WOD shouldn't be too hard.  It's only 25 deadlifts.  And the Row of 750 meter is easily doable.   Yah, that was the thought until the 75 air squats came into play.  There was a 7 minute time cap to finish this.    I only made it to 45 air squats before time was called out.   Yup, the leg felt like jello afterwards.   We had 5 minutes to rest before repeating the same movement.   And here I thought 95 lb deadlift would be a cinch.    The second round was harder as now the legs are fairly taxed.  Every thing hurts and just had to grind thru them.  I managed only 44 air squats before the 7 minute time cap came into play.  Oh, I'm going to be feeling the DOMS in about two days on this wod.

Misc:

Teaching Gino (Evgeny) some words

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.

Good Morning
5 Reps EMOM for 8 Minutes
Heavy but comfortable Weight

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