Day 274: CF Armoury: 5 RM KB Front Rack Walking Lunge; Squat Clean Thrusters

Thursday; October 29, 2015 @ Crossfit Armoury

:0-10
Warm-Up:

Walking Lunge with Elbow to ground
50' Front Rack Walk with Kettlebells


:10-25
STRENGTH:

Work up to 5 RM Kettlebell Front Rack Walking Lunge (per side)
If you hit 5 reps @ 70 lbs, complete AMRAP @ 70 lb


:30-45
WOD Warm-Up:  

Work up to 1 RM Squat Clean Thrusters

:45-55
WOD:   7 Minute AMRAP  

Squat Clean Thrusters @ 85% of 1 RM


Today's Coach:  Jason

My Thoughts:
I took my first full Rest day yesterday.  Felt odd not working out, but I recognize that I need to do this.

Warm-Up;
The warm up consisted of doing our standard Walking Lunge while putting the same side of the leading leg (lunge) and elbow to the ground.  Next, we picked a weight of kettlebells that felt comfortable and front rack them (as in 1 KettleBell per side).  We would walk 50' with it.

STRENGTH;
We were to walk 5 reps per side for a total of 10 steps with the KettleBell.  I did not read the board correctly and thought of just walking the full 50' instead.  It wasn't until someone said something that I realized it was just 5 steps per side.  I see that they change/added that comment to the whiteboard after our class.   
I think the most interesting thing about this workout was that there was a 28 kg (62 lb) KettleBell.  Previous box only had a 24 Kg and 30 Kg KettleBell, which really made it it easier to do this wod.   The previous jump of 24 kg (53 lb)  to 30 kg (70 lb) was substantial. 

Didn't realize they made a  28 kg (62 lb) KettleBell

I did try the 30 kg KettleBell and was only successful in completing one step before crumpling on the floor.  You know you are at your limit when you need someone to help you load it on one side.

WOD Warm-up;
We built up to a 1 RM Squat Clean Thruster.   Again, cleaning the weight off the ground is significantly different than taking it off the rack.   My 165 lb was successful, but I did try for one at 175 lb.  It was more of a Squat Clean Push Jerk  and did not count.     

WOD;

Seven Minutes in the theme of an AMRAP.  I asked Coach Jason if this was going to be a touch-n-go.  He said, not at this percentage.    My 85% of my 1 RM Squat Clean Thruster worked out to 140 lb.  I had to look for 2x 2.5 lb plates.  You have to click on the picture below to see the small plates.

85% of 1 RM Squat
Clean Thrusters (165 lb) = 140 lb

The first pull felt fine, but the second pull; I had to abort.  Why?  I failed to use the hook grip on my right hand and the bar slipped out.  I made 15 attempts in the 7 minutes that this AMRAP was set for and failed 3 times.  Either it was due to poor grip or something didn't feel right and I opted to drop and reset.  The last time I attempt to correct a lift mid way resulted in an injury.
My final score for this WOD was 12. 
   

Misc:
Well, holding true to his word; Clem got me to do my Back Extension on the GHD.  This was of course after doing my Burpees (Day 11 = 11 burpees) post Crossfit class.
We started small and opted to do 5 rounds, 8 reps within 90 seconds.   We found that the 90 seconds as too long.  So instead of changing it, we will stay with this and modify it the next time we do Back Extensions.

Use these to do our Back Extension
(5 rounds of 8 reps within 90 seconds per round)

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 Rounds for Max Reps:
 Chest to Bar Pull-ups
 Rest 5 minutes between attempts

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