Day 270: CF Armoury: Front Squat; Hero WOD: Bradshaw

THURSDAY; October 22, 2015 @ Crossfit Armoury

:0-10
Warm-Up:

Banded Front Rack Stretch   2 Minutes per side, switch and and 1 in for 2 rounds
10 Empty Barbell Front Squats
5 Reps @ 25%
5 Reps @ 30%
5 Reps @ 35%


:10-18
STRENGTH:

Every 2 minutes:
5 Reps @ 40% 1 RM
5 Reps @ 50% 1 RM
5 Reps @ 60% 1 RM


:23-28
WOD Warm-Up:  

50 Double Unders
10 Beat Swings, 5 Pull Ups
50' Bear Crawl,  3 Handstand Pushups
Empty Barbell Deadlifts
3 sets to load deadlift weight


:28-55
Hero WOD:  'Bradshaw' 

10 Rounds for Time:
- 3 Handstand Push ups
- 6 Deadlifts (M: 225 lb / W: 155 lb)
- 12 Pull-ups
- 24 Double Unders

 27 Minute Time Cap 


Today's Coach:  Jason

My Thoughts:
They are random, my thoughts this morning.  Couldn't focus as my phone light was blinking.  Who the hell calls me this early?!?  Oh wait, it's usually work and it's usually a production issue.  I avoided answering and let it goto my voice mail.  Eventually, my curiosity got the best of me and in mid set, I check to see who it was.   Of course, that throws my entire set off.  Next time, phone stays in my bag and I'll respond after my class.   The only reason I took it out was I needed my calculator to figure out my percentage on lifts.   Yah, my math is that much off when it comes to weight, especially at 7 AM.
And nothing is worst than being "chirped" by Grandpa Ray or the big Clem... and advising that I've been 'sandbagging' the lifts or WODs.   It's all part of a positive reinforcement plan.  #7amStrong , there's a reason for that!  Keeping each other accountable, and pushing each other in a positive way.

Warm-Up;
Warm up with a band attached to rack/rig; wrapping the other end around the wrist, and then leaning forward, while keeping the arm in an L shape (wrist slightly behind your head).  Held this position for about a minute and then do the same on the other side.
Perform 10 empty barbell Front squats, and then for the rest of the warmup, doing 5 reps each at (25, 30, and 35%; respectively) of of my 1 RM [240 lb] Front Squat.  This is where I had to pull out my phone and use calculator app.  

STRENGTH;
Coach Jason suggested that we calculated the next 3 sets weights (40, 50, and 60% of our 1 RM). This way, after each round; we would know what weight to put on our bar.  With only 2 minutes to complete 5 reps, and then switch..  that times gets eaten up pretty quickly.   My weight for this was 96, 120, 144 lb (I rounded it to 95 lb, 120 lb, and 145 lb for my weight).

WOD Warm-up;
Practice a few rounds of double under (singles for me), set up the rest of the equipment for our Hero WOD.   I scaled the Handstand Push up with a box and perform them with my knees on the box.  I used a lighter weight for the deadlift as I kept remembering this being 10 Rounds.  Pull-ups was switched to Ring Rows, and Double unders scaled to singles (double the amount of DU).

HERO WOD;

These are never easy.  It's either larger number of rounds, or a mix of extend rounds, movements, and/or strength.
Even with the scaled components, it took a very long time to do this.  I managed to only get thru 9 rounds, plus 3 Pull-ups of my 10th round.   All this in the 27 minutes.    Didn't finish it, but it kept me humbled.  
The areas that I felt it the most was the Pull-ups (Scaled to Ring Rows).  My arms were getting taxed each time after the 6th round.  I found I had to break it down to 3 reps at a time.
Thank goodness for the plastic army men we use to keep track of each round completed.   Yup, its far easier to knock down one of those army men, then it is to pick up a white marker to check off a completed round.

Misc:

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 Behind the Neck Push Jerk
1 Push Jerk
EMOM for 10 Minutes

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