Day 273: CF Armoury: 1 RM Back Squat; WOD - 15 Min EMOM, AMRAP Dips, HSPU
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| Tuesday; October 27, 2015 @ Crossfit Armoury |
:0-10
Warm-Up:
1 Round Bomb Squats
1 Rounds Waterfall Bomb Squat
Start loading squat weight
:10-30
STRENGTH:
Work up to 1 RM Back Squat
:35-40
WOD Warm-Up:
50' Bear Crawl
50' Crab Walk
Set Up + Test HSPU's
Set Up + Test Dips
:40-55
WOD:
15 Minute EMOM:
Minute 1: AMRAP Dips
Minute 2: AMRAP HSPU
Minute 3: Rest
Record Total Dips and HSPU's
Today's Coach: Jason
My Thoughts:
Part of me was looking forward to the 1 RM Back Squat test, the other half of me [the exhausted side of me] wasn't looking too forward to the class. I've been going pretty hard on my training for the last week (7 days), either it's Crossfit Class and/or Mobility classes. Yes, that would mean Crossfit class at 7 AM and then followed by a 7 PM mobility class. I know, WTF!!! I guess overall I had felt good and practically invincible, but today would be where it would start to catch up.
Warm-Up;
Started the warm-up by gathering around in a circle or as close to a semi-circle. We did one round of bomb squats followed by a few rounds of waterfall bomb squats (where one person squats and rises, then the next person in the direction of a clock would squat and rise - think of it like doing the wave in a stadium). After the squats, we started by getting our barbells, j-hooks and loading up the weight for the strength part; 1 RM Back Squat.
STRENGTH;
A big push to set a new PR! But sometimes, your body doesn't want to do what you brain would like. I take responsibility for my lack of motivation and my stupidity in going so hard the last 7 days without actually taking my prescribed rest day. Let alone a real REST day, not just an active recovery day. I knew it when I lifted at 225 lb, that things started to feel heavy. It felt quite heavy at 255 lbs which I struggle to get up. At 265 lbs, I had to abort my back squat. I knew it wasn't a clean abort as everyone mentioned that it looked "ugly". All I knew was that the when I pushed off the weight, it rolled down my back (Yup, that's not a good feeling) and caught my belt on the way down.... which kinda pulled me back and it bounced off me. My back was a bit tight later that day, but at the time when it happen. I felt nothing. Just that it wasn't a good abort. I've only done 3 aborts in my lifetime. I guess I need to do some with a lighter weight (say 75 lbs) just to get my movement down.
Someone suggested that I get some spotters, but with everyone doing the 1 RM back squats. It was hard to wait... I guess next time, I'll wait or just stop at my near max. It was a judgement call... and I'm glad I wasn't hurt badly. My last 1 RM for Back Squat was 285 lb.
I decided to save myself for another day and try again then. Live another day to fight the fight. I threw in the towel after the abort. No amount of rest is going to help me at that moment.
WOD Warm-up;
With the Back Squat out of my mind, I worked on going thru the warm-up. Did a 50' Bear Crawl and 50' back with a Crab Walk. I definitely felt it in my shoulders. Afterwards, we setup and test HSPU and DIPS. I scaled both movement and use a Box. HSPU with a box, kneeling on the top of the box, while hands are on the floor and pushing one self up like a Handstand. I opted to do Dips on the Box instead of using the Rogue Dip Bar. Part of it is my confidence returning to Dips with my shoulder. I guess I'll get back to it soon enough.
WOD;
In fifteen minutes, we are to do AMRAP Dips in Minute 1 and AMRAP HSPU in Minute 2; while Minute 3 is REST. Essentially, it's 5 rounds that we are doing. It doesn't take long for my arms/shoulder to start feeling it. I would say it was around 10 minute mark where fatigue started in on me. My number of reps from the previous round for the movement started to drop.
Misc: |
| Our worksheet on the whiteboard to log our reps after each round for the 7 am class |
Stuck around today to work on the Extra Credit. One would think it wouldn't be too hard to do an L-Sit. Silly me for thinking that as it was my first time using the parallettes. And it was way harder to hold myself up for more than 8 seconds. Each attempt would lessen that duration. I would find that I was trying to find a better position to hold my body up.
As one of my #7amstrong classmates (Gino) mention in an observation. I need to work on my core. Yup, another known issue I have.
I fought hard to accumulate 60 seconds of L-Sit. It probably took me over 6 minutes, between resting and fighting to find a good hold. I wanted to quit; but both Clem and Gino pushed me forward to finish.
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| Photo Credit: http://www.roguecanada.ca/rogue-parallettes |
Clem mentioned that he was willing to spend some time and we should work on doing Back Extensions. We will be doing those on the GHD machine.
We will start tomorrow on that!!! Core work, it worked wonders for me when I use to do just strength training. It was part of my accessory work, now I just need to fit this into my schedule.
Thing things that I need to make me strong... Focus/desire, time, and support...
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.
Accumulate 1 Minute L-Sit
Accumulate 1 minute L-Hang
Remember to stay consistent in your training and tackle one WOD at a time!!
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