Day 276: CF Armoury: 1 RM OHS; WOD - Thrusters, Pull-Ups, Run, KB Swings

Wednesday; November 4th, 2015 [after 7 am class] @ Crossfit Armoury

:0-10
Warm-Up:

7 Behind the neck press
7 Sotts Press
7 Bottom to Bottom Overhead Squats
3 Warmup sets to get to 50% 1 RM Overhead Squat


:10-30
STRENGTH:

Establish 1 RM Overhead Squat


:35-40
WOD Warm-Up:  

Empty Bar Thrusters
Load Thrusters weight
Beat Swings + Pull-ups
Quick Dynamic Warm-up
KettleBell Swings


:40-46
WOD:  

4 Rounds:
2:00 ON / 2:00 OFF
Round 1:  15 Thrusters
                 15 Pull-ups
Round 2:  Run 400 meter
                 AMRAP KettleBell Swings


Today's Coach:  Jason

My Thoughts:
Redemption time!  After failing my last week 1 RM, it's time to see if I can hit a new PR. It's always good to see growth.  

Warm-Up;
Started with a wooden dowel and perform each of the movements.  After the first three movements, we moved to set up against the rigs with our J-clips and barbells.   We loaded the weight up to 50% of our 1 RM and perform 3 sets.
I started with 75 lb for 5 reps, 95 lb for 5 reps, and then 115 lb for 3 reps.  My previous 1 RM for OHS is 155 lbs

STRENGTH;
Carrying on from the warm-up, move to a 1 rep scheme.   135 lb, 155 lb, 165 lb, and then opted to use 2x 2.5 lb for a total weight of 170 lb.    It was getting hard to do a push jerk behind the head @ 165 lb.   I opted to do only a 5 lb gain afterwards as I wanted it to be achievable.  I can always add more weight another time.  Live to fight the fight, another day.
It turns out that 170 lb is a new 1 RM PR (OHS) for me, a gain of 15 lb since July 24, 2015.

WOD Warm-up;
Coach Jason suggest that I strip the weight off the barbell and practice empty weight thrusters.  It was suggested that we pick weights that we can perform 15 unbroken thrusters.  I toyed with the idea of using a total of 65 lb, but decided that 75 lb was more of a challenge.  Did the rest of the warm-up as suggested.  Even picked up a 53 lb Kettlebell to use for the WOD.

WOD;

Realizing that the 400 meter run may take more than 2 minutes, the Kettlebell may sit there collecting dust.   However, I did respond to Ray that I'm being hopeful that I can complete my run under 2 minutes and able to at least crank one KB swings.   Today's temperature was -4 C when I came in.  It wasn't terrible warm nor cold.   I wore my new Crossfit Armoury hoodie for the run.
Once the clock started, first round of 15 thrusters went unbroken, followed by a few pauses for Ring Rows (instead of Pull-ups).  This was followed by two minute rest before gearing up for a run outside.   I was passed by everyone, including Clem in the first round.  It took me 2 minutes and 34 seconds to do the 400 meter run.   Yup, that Kettlebell is going to sit there greeting me every time I run..  collecting dust.   
The second round of Thrusters and Ring Rows was significantly longer.  I still finish within the 2 minutes and had enough time to grab myself a quick swig of water and put on my hoodie before making the run.     I managed to stay paced with Ray, and left Clem behind.  Clem and I are not runners by any sorts.  But I pushed myself to stay ahead of him, even if it's only 400 meter.    Again, it took me about 2 minutes and 24 seconds to complete.

Misc:
Here's a YouTube video of me hitting my 1 RM on OHS this morning.

   Tony's 1 RM OHS -  https://youtu.be/qjzpJtqcqJQ

Thanks Ray S. for taking the video and doing that fancy editing so I can post it to my InstaGram and other social media.

I'm anticipating that there will be many PR set by many people.  I will update this blog with the final scores from everyone.   I already know there has been two people who hit 305 lb, and 265 lbs after this picture were taken.   Kudos to you guys!!! (Kevin W, and Devin H.)

Burpee challenge - Day 17.  I hate it when I missed a day and have to add it to todays number.  Since I missed yesterday; it's a total of 33 burpees to do.    Honestly, I had to break it down to 13, 12, 5, 2 to finish.  It's hard to do these after class.   I have to remember to them every day, especially on my rest day.    It will be a challenge next week for sure.


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 100 Hollow Body Rocks

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