Day 272: CF Armoury: Unbroken OHS; WOD: Burpees, Box Jump Overs, T2B

MONDAY; October 26, 2015 @ Crossfit Armoury

:0-10
Warm-Up:

Banded Shoulder Passthroughs
Banded Shoulder Rotations
Empty Bar Behind the neck press
Empty Bar Sotts Press
Empty Bar bottom to bottom overhead squats


:10-20
STRENGTH:

For Time:
4x 15 Unbroken Overhead Squats
Rest as needed
Choose challenging but achievable weight to complete within 10 minutes


:25-30
WOD Warm-Up:  

10 Fast Burpees
Set up Box Jump Height
10 Beat Swings, 5 Toes to Bar


:30-55
WOD:  

30-25-20-15-10-5:
Burpees
Box Jump Overs
Toes to Bar

 25 Minute Time Cap 


Today's Coach:  Jason

My Thoughts:

Warm-Up;
Started the warm-up using a rubber band of a thinner width and then did the shoulder pass throughs and rotations (8 one way, and then switch directions for 8).  We moved to an empty barbell do the Behind the Neck Press, Sotts Press (which is one of my weaker movements) - Coach Jason suggest that I widen my hand grip on the bar.   And then the Bottom to Bottom Overhead squats - which is one my favorite movement.

STRENGTH;
It was suggested that we would use a weight that we could do our Overhead Squats unbroken.  I worked up to a weight of 75 lbs.   I love this movement, but not use to doing more than 5 in a row, especially with heavier weight.  One always has temper their use of heavier weight when higher number of reps are used, and if the coach or workout demand them to be unbroken.   As mentioned by the workout, we will be doing 4 rounds, and all 4 rounds should be completed within 10 minutes.  Trying to find the right amount of rest before starting, was resolved by "Little" Jordan.   There are a few Jordan at our Crossfit Box, and it's easier to differentiate them this way.   Jordan has been training with the Pros for some heavy upcoming competitions.   He set the tone on when each of the Sets were to start.  Unofficially of course, all it takes is one to start and the rest will follow.

WOD Warm-up;
I opted to do 5 fast Burpees and then scaled my Box Jump Overs with 3x 45 lb plate.   Because of the volume, I opted not to move myself up to 4x 45 lb.   The rest of warm-up, with the except of the toes to bar (scaled and used knees to elbow) was done as written.

WOD;

Keeping in mind that by the time the first round of 30 is down, you are almost halfway through the WOD.   The fun part was doing the first round of 30 each movements.   By the second round had started (25 reps), it really started to hit me.   One of the things we did was to use the plastic army men to help us remember which round we were own.  Knocking down each army men on the floor to tell us which round we were on helps.  One less mathematical items clouding the brain.  Legs were getting more and more tired after the Box Jump overs.  This was a gruelling WOD and I will admit that it had slayed me!!  We all had a 25 minute time cap of which I managed to finish with 261 reps (Finished my 15 Burpees and 15 Box Jump overs, and finish 6 Knees to Elbows).   I've notice afterwards; some people opted to push thru and finish the remaining reps and take note of the time.   For me, I was glad to be done.  Another 5 or 10 minutes would do me no good.  Other than just to see how long it would take to finish.   I left that call for Coach Jason to decide.  That and there were people showing up for the following class.   No need to delay everyone else, just because I might wanted to see how long it would take. 

Misc:
As some of you know, well those who read my blog on a regular basis.  I had stated that I would try to tackle my weakness.  One which I found out during my last competition, Festivus Games.   Burpees, it one of the things that I'm weak at.   I signed up with a few others including some coaches to do a 100 day burpee challenge.  Adding 1 burpee each day from the the start of day 1.  Today was Day 8.  Which would mean, I would do 8 burpees.  However, since I didn't do my Saturday (6) and Sunday (7), I had a total of 21 burpees to do.   
Of course, this looks weird after recovering from my WOD; that I would proceed to do more Burpees.   To the point, it left my class who stayed to work on other things and making the odd comment, "What are you doing Tony?  Didn't you get enough Burpees from the WOD?"  It was more puzzling for my coach who saw me doing more than my 8.  I failed to informed him that I had my two previous days to catch up on.     I will try hard not to miss my weekends as I'm sure when the day become a higher value; I could potentially be doing more than 100 burpees in a day!

Total burpees today, including my 90 from the WOD is 111.   Yay for me for killing my fear for Burpees!!


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 Position Power Snatch
High Hang
Low Hang
Below Knee
EMOM for 10 Minutes @50%

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