Day 269: CF Armoury: 5 RM Shoulder Press; WOD: 30 Squat Snatches for Time

WEDNESDAY; October 21, 2015 @ Crossfit Armoury

:0-10
Warm-Up:

Overhead Mobility
Bent Over Overhead Shoulder Extension with Barbell
10 Empty Bar Shoulder Press


:10-25
STRENGTH:

Work up to 5 RM Shoulder Press


:30-45
WOD Warm-Up:  

7 No Hip Muscle Snatch
7 Power Snatch Fast
7 Hang Squat Snatch
Work up to 70-75% 1 RM Snatch


:45-55
WOD:  

30 Squat Snatches for Time:
70-75% 1 RM Snatch


Today's Coach:  Kyle L

My Thoughts:
No coach Jason today, but Coach Kyle L is here.  I'm hearing that he will be taking over Wednesday for a little while.  All is good!  Looking forward to the Strict Press; haven't tested them for a while.  And it'll be good to see how my shoulder feels after yesterdays WOD and overall load post injury.

Warm-Up;
Grabbed an empty barbell and placed them on the J-Hooks.   Gripped the bar and bent forward while keeping the arms straight.  Held this position for about 30 seconds, releases for about 10 second before repeating the entire process four more times.
Performed 10 empty barbell Strict Press

STRENGTH;
We had 15 minutes to build up to our 5 RM Shoulder Press (a.k.a. Strict Press).  Ample time to rest in between.   I managed to hit 125 lbs on the last round (but only made 4 reps).  I made 3 more attempts at the last rep, but there was nothing.  I only got it half way up..  Coach Kyle gave it to me for the board (score).

WOD Warm-up;
All the movements and reps were done with an empty barbell.  Coach Kyle demo each of the movements prior.   We then used the rest of the time to build up to our 70% 1 RM Snatch.

WOD;

The intention is to use a 70-75% of our 1 RM Snatch weight (135 lb is mine).  I played with my weight and decided to do 75 lbs.    I probably should had gone with a higher weight, after completing with that time.   Perhaps 85 lbs would had been a better fit.   My 70% would had put me at 95 (94.5) lbs.  Okay, I'll have to work on my math a bit more as opposed to seeing how it feels.   I always get thrown off when it says, for time.  Coach Kyle did mention that one should use a weight that we can do unbroken.   Hm... obviously, my confidence in my ability needs to be worked on.

Misc:
Did my 3 burpees today.   Trying to reign in some more people to do this burpee challenge.  Everyone needs to work on that, so I say...   I guess I also need to do my 100 burpee benchmark.  As Coach Jason mentioned it yesterday; I should have this completed before I hit Day 10.  I might do this on Friday, on my rest day.  I might just come in and do the warm-up, strength and skip the WOD.
At this rate, I think I'll be living at the Box all the time....

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 10 Minutes:
 3 Touch and Go Power Cleans at Snatch Weight above

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