Day 275: CF Armoury: Power Snatch; WOD - 20 Min EMOM: (Burpees, DU, T2B, Row) plus Pistols

Monday; November 2, 2015 @ Crossfit Armoury

:0-15
Warm-Up:

No Hip Muscle Snatch
Power Snatch Fast
Above knee power snatch fast
Below knee power snatch fast
Work up to heavy 1 + 1 + 1 Power Snatch


:15-25
STRENGTH:

Every 1:15 for 8 Rounds
1 + 1 + 1 Power Snatch (Drop bar between reps, reset grip between reps)


:30-35
WOD Warm-Up:  

Pistol Walkthrough
5 Beat Swings / 5 Toes to Bar
5 Burpee Fast
10 Double Unders
Row 10 Calories


:35-55
WOD:  

20 Minute EMOM:
Minute 1:  5 Burpees + 8 Pistols
Minute 2:  20 Double Unders + 8 Pistols
Minute 3:  5 Toes to bar + 8 Pistols
Minute 4:  5 Calories row + 8 Pistols


Today's Coach:  Jason


My Thoughts:
After a small break from my normal class schedule due to some family commitments out of town, it's always hard to get back into it.   I feel like I lose the gains that I've been working on the weeks prior.  Of course, the alcohol beverages with my brothers probably doesn't help with recovery.  You gotta live at times..  /shrug

Warm-Up;
Coach Jason suggested we use an empty barbell to do the warm-up.  This is where I felt it the most.   Recounting my weekend of being bad and how much it directly impacts me, slight regrets.   

STRENGTH;
Power snatch with reset after each rep (1 + 1 + 1), in case you were wondering.  All this within 75 seconds.   Seems doable and started with 75 lbs until Coach Jason said to me, "Put some weight on that... it looks too easy!!"   Another 20 lb is added and I used 95 lbs for my reps.   Half way thru, It started to feel heavy.   

WOD Warm-up;
Coach Jason asked me to bring a box to the front and asked me to do a demo of Pistols on the box.  I had no idea what he was talking about as I haven't been able to do any pistols, let alone the ability to do a stand-up on the box.   I've never done this, which resulted in a bit of laughter as I looked at him blankly (think "Deer in headlight").   It results in Coach Jason doing a demo for us.   I tried it for the first time with the box at 24" height.  At some point, Coach Jason suggested I tried it at 30".   Tried, and could barely get my foot on it (yes, I'm tall - 6' 2" and it *shouldn't* be a problem.)   But I couldn't lift myself up, let a long hop up.   Back down to 24" height.
Perform the rest of the warm-up as described, minus the Toes to bar.  it was more of Knees to Elbow for me.

WOD;

Twenty minutes EMOM, every movement had pistols.   Coach Jason suggested that if we need to scale back the number of Pistols just to finish, then do that.   This was fun as it looks; another word.. it wasn't!   Who doesn't love burpees plus Pistols?  Or doing 40 singles (since I don't have Double unders) plus Pistols.  The last two movements (Knees to Elbow and 5 calorie row) plus pistols were more of my comfort.   I think half way thru the WOD @ 10 minute mark; my Single unders were holding me back from getting to the Pistols.  Burpees became a grind, and I started to drop my Pistols per leg from 5 to 4, and eventually down to 2 per leg.   Legs and calves started to feel it.  Heck, even the bottom of my feet started to hurt.  This was definitely a grinder of a workout.

Misc:
Worked on Back extension and modified both the duration and number of sets and reps.  Since the class after us was doing their Strength component, we thought we would tie in with their clock.   Every 75 second for 8 Rounds, we would do 10 Back Extension per round.
I really felt it after this Accessory work on my hamstrings and my already sore glutes from the previous week WODs.
And yes, I also did my burpees prior.  Actually, Coach Jason went and fetched Coach/Physiotherapist Arri.  This was the first time I've seen Coach Jason workout...  shh, don't tell anyone this!!   So there were four of us, and of course everyone finishes the 15 burpees in a short time.  Meanwhile, I'm like two to three burpees back.   /sigh

Now off to do some Yoga... need to get back into some form of schedule with my flexibility, not just mobility.

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 Attempts max Kipping Handstand Push-ups
5 Minute rest between attempts

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