Day 268: CF Armoury: Heavy OHS; WOD: 2x 5 min AMRAP w 100 Box Jump Overs, Calorie Row

TUESDAY;  October 20, 2015 @ Crossfit Armoury

:0-10
Warm-Up:

7 Behind the Neck Press with Barbell
7 Sotts Press
7 Bottom to Bottom Overhead Squats


:10-20
STRENGTH:

Work up to a HEAVY Single Overhead Squat

:20-30
10 Minute EMOM
Minute 1:  1 Overhead Squat
Minute 2:  2 Overhead Squats @ (M: 10 lb / W: 5 lb) less than Minute 1
Minute 3:  3 Overhead Squats @ (M: 10 lb / W: 5 lb) less than Minute 2
Minute 4:  4 Overhead Squats @ (M: 10 lb / W: 5 lb) less than Minute 3

Minute 5:  5 Overhead Squats @ (M: 10 lb / W: 5 lb) less than Minute 4

Minute 6:  6 Overhead Squats @ (M: 10 lb / W: 5 lb) less than Minute 5

Minute 7:  7 Overhead Squats @ (M: 10 lb / W: 5 lb) less than Minute 6

Minute 8:  8 Overhead Squats @ (M: 10 lb / W: 5 lb) less than Minute 7

Minute 9:  9 Overhead Squats @ (M: 10 lb / W: 5 lb) less than Minute 8

Minute 10:  10 Overhead Squats @ (M: 10 lb / W: 5 lb) less than Minute 9

:33-40
WOD Warm-Up:  

ROW 150 meter using just ARMS
ROW 150 meter using just LEGS
ROW 150 meter Full Body
Box Jump Over walkthrough
Test Box Jump over height (100 should be achievable)


:40-55
WOD:  

5 Minute AMRAP:
- 100 Box Jumps Over
- Row for Calories in Time Remaining
REST 5 Minute
- ROW 1000 meter
- Max Box Jump Overs in Time Remaining


Today's Coach:  Jason

My Thoughts:
First class since the last few weeks of Crossfit Team Series, and the Festivus Games competition.  Glad to be back to some regular programming and seeing my the #7amstrong class, and coach Jason.
More surprising, it's been 17 days since I last did a class.  The rest of the time I was either practicing movements or resting up for judging (Team Series) and Festivus Games.  I know my own body, and well; I was hovering on the safer end.   Hell, I'm not 20 anymore and I can't just bounce back the next day.  It takes time...

Warm-Up;
I did the initial Behind the Neck Press with barbell  for 7 reps.  However, we all went and grabbed a wooden dowel for the Sotts press.   Funny, as soon as Coach Jason allowed us to use a wooden dowel; everyone went for that instead of using the empty barbell (it's tough to do).  Everyone switch backed to the empty barbell for the Bottom to Bottom Overhead Squats.

STRENGTH;
Managed to get my weight up to only 125 lbs for my Overhead Squat (OHS), a far cry from my 1 rep max [155 lb].  I'm blaming it on my recent injury and that the fact I'm slowly rebuilding my strength back to my "wing".
While performing the Heavy OHS, Coach Jason caught me lifting my heals up.  He made some reference about the ability to see "light" under my shoe...    My next few reps focused on keeping my heels plated to the ground.  I had to slow it down considerably.   Even Clem, who was on the other side of the rack/rig, but directly across from me was telling me about my heel.    Positive reinforcement.   I tried to make my changes mid-set.  That's something I don't normally do and am working hard to adjust on the fly.

WOD Warm-up;
Performed the 150 meter ROWs with each of the body parts as prescribed.  I still find using just the legs for the ROW ackward.   At least it was only 150 meters.  I opted to use my scaled height for my box jump, 3x 45 lb plate.   Knowing its 100 reps of jump overs, and it should be achievable....

WOD;

I didn't even finish my 100 Box Jump over within the five minutes.  Only 88 reps.   We had 5 minutes to rest before doing another 5 minute AMRAP.  The only difference is that we had to row 1000 meters and then do our Box Jump Over.   I managed to get in 19 jumps before the 5 minute time cap was up.    That seem far easier than the other way.

Misc:
I've decided to tackle one of my weakness that I found from my Festivus Games.   One of the WODs, where I practically died on involved Burpees and Reverse Lunges with a weight overhead.
I've joined a group who started yesterday, the 100 day burpee challenge.   Of course, I had to do three today as I missed yesterday.   Also, for the sake of getting things done and setting a benchmark for myself.  I have to do 100 burpees and see how long that will take.  Coach Jason suggested that I try to do that test before Day 10 comes along.   I opted to skip it today and will do this on my off day.   It should be interesting..  I'll update my blog with my time... and the challenges..


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.

1 Round for MAX REPS -  WALL BALLS

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