Day 267: CF Armoury: OHS; WOD: EMOM - HSPU, Dips, No Hand Release Push Ups

<photo credit: www.bodyresults.com>

:0-15
Warm-Up:

Behind the Neck Push Press
Sotts Press
Bottom to Bottom Overhead Squat
Working up to Working Weight (Max 70% 1 RM)

:15-25
STRENGTH:

EMOM for 10 Minutes
4 Overhead Squats

:30-35
WOD Warm-Up:  

Bear Crawl 100'
Set Up Handstand Wall
Crab Walk 50'
Set up dip station
15 Push ups

:35-55
WOD:  

EMOM for 21 minutes:
Minute 1: Up to 7 Handstand Pushups
Minute 2: Up to 7 Dips
Minute 3: Up to 7 No Hand Release Pushups


Today's Coaches: Kyle, and Aiden

My Thoughts:
This is my first time that I've done 5 crossfit classes in a week.  Usually, I hover between 3 to 4 classes a week; depending on what my other activities are (attending Gymnastics and/or Olympic lifting).  But since the injury to she shoulder, I've taken myself off the Gymnastics and the Olympic lifting.  Did I mention that I hate being injured?!?

Warm-Up;
Grabbed an empty barbell and started to go thru the warm-up procedure.   Found that my mobility/flexibility I use to have for Sotts Press was not there.  Had to really work on that movement.  The bottom to bottom overhead squat was fairly easy as I was able to lock out my arms.  We slowly built up to a max of 70% of 1 RM on the Overehad Squat.

STRENGTH;
Was curious to see how far I would be able to load up my shoulder after all this work (physio, exercises) on it.  I was being mindful about my weight and taking it slow. I made it up to 125 lbs for my overhead squat.  It just didn't feel stabled, thus I dropped 20 lbs of the bar (105 lbs).  While I was executing my set; Coach Kyle came around and suggested that I increase it to 115 lb as the weight prior just seemed to easy!
That was the weight I used for the 4 Overhead squats (115 lb); performed every minute for ten minutes.  It got progressively harder closer to the ten minute mark.  I ended bailing on the 8th and 9th minute with only 1 rep each.  While I did get my two reps in on the 10th minute; it was a real struggle.

WOD Warm-up;
Performed the bear crawl for 100'.   And did the Crab Walk for 50'.  For once, my long arms and legs helped in this movement.  Well, maybe if I kept my mid-section more upwards, it might had been more beneficial.
The rest of the time was used to setup for Handstand Wall (Scaled: using a box, foam pad for the knees, and then close to the edge [perform an handstand while knees is on the top of box])
Dip station (Scaled: using the box to do dips on)
Push-ups (Scaled:  using the box to lean against; initially, I was doing them on the floor strict.. but that last about two rounds and Coach Kyle suggested the change over to the box)

WOD;

This was a burner and sadly, it was a high volume of gymnastic movement.
Every movement got progressively harder as the minutes went by.  7 rounds of each movement was performed, with some rest in between.   I'll admit, closer to the 14 minute mark, my attempts to come close to the 7 handstand pushups was more like 4.   Thank goodness for the "Up to" part.   In the end of 21 minutes, all was done.  And done I was..

Misc:
Hindsight, probably should had stuck to the 4 workouts a week.   My injury on my left shoulder finally was 95% healed, however the load from this week took a toll on my right shoulder.   Off to physio I went.   And then remember, that our Canes and Kettlebell team were to do the Crossfit Team Series - Week 2 starting up the following Tuesday.  (Tuesday was when the WODs gets announced). The stupidity of myself...  Let's see what magic my physiotherapist can do for me.

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.

3 Rounds for Max Weight
 10 Push Press
 Rest 3 Minutes

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