Day 277: CF Armoury: Shoulder Press; Benchmark WOD - Isabel

Thursday; November 5, 2015 @ Crossfit Armoury

:0-10
Warm-Up:

Banded one knee kneeling Banded Shoulder Stretch
20 Empty Barbell Strict Press


:10-20
STRENGTH:

Work up to 90% 1 RM Shoulder Press

:20-30
1 Shoulder Press every 30 seconds for 10 Minutes


:30-40

WOD Warm-Up:  

Empty Barbell:
7 Muscle Snatch with hips
7 Power Snatch Fast
7 Below Knee Squat Snatches
Load Snatch Weight
Isabel Snatch Weight Cannot be greater than 80% 1 RM

:40-50
BENCHMARK WOD:   "ISABEL" 

30 Snatches for Time (M: 135 lb / W: 95 lb)


Today's Coach:  Jason

My Thoughts:

Warm-Up;
Started with a band and tied it to the rig (high) so we could wrap it to our hand while kneeling on the ground (Pulling it taunt), occasionally twisting our arm so our shoulder could feel the stretch.   Also keep the head below the arm.   After a few minutes, we switch arms.
Setup the empty barbell on the rig with j-hooks and performed 20 reps of Strict Press.

STRENGTH;
My 1 RM Strict Press is 155 lbs, done back in the summer.   Calculation shows that 90% of this would be 140 lb.   Uhm, I had trouble at 135 lb and was already straining.   Started with 135 lbs and did the first 3, and then it hit me.   No reps there afterwards.  Coach Jason suggest that I swap out the 15 lb plates for 10s; dropping the weight to 125 lbs.  It didn't get better after that as the remaining lifts (50% of them were failures).  Coach Jason asked if 155 was my 1 RM.  I know it was, because it happened during a power outage and I remember it clearly.   That was also the first day I posted a workout at Crossfit Armoury after leaving my previous box.
I was dumbfounded by this event and push thru to the end of the 10 minutes.   Every 30 seconds we attempted one strict press.  Even if we fail, just rack it and rest until the next 30 seconds comes up and attempt again.

WOD Warm-up;
Using an empty barbell, perform 7 of each of the movements.   The movements were easy (I also realized that I really need to get back to doing more Oly lifting, oly classes).   Loaded up the snatch weight based on my 1 RM.  However, the only snatch weight I had was a squat snatch at 135 lb.   Weight suggested, 105 lb by coach Jason.   Which to my #7amstrong crew was a good thing.  They had been pushing me to use heavier weight. 

WOD;

Last time I did Isabel, I used 85 lbs and did it in 3 minutes and 18 seconds.  Obviously, that weight was too light.  Clem has seen me (Judge me during our Team Series) do Randy (75 snatches @75 lbs).  He knows that I don't push myself hard enough.  I was half jokingly that I wanted to use 95 lbs for weight and he balked!   Didn't matter, Coach calculated that 105 lb is what I should use.

Past benchmark time for ISABEL:

        January 10, 2014     5:09 @ 75 lbs
   June 12, 2015        3:18 @ 85 lbs

      November 5, 2015    6:56 @ 105 lbs


It was a grind, and I remember having a no rep on my 3rd snatch.   This is not going to be a good wod for time.  I no rep myself as I couldn't get the bar above my shoulder.   Observation by Clem and Gino (part of the 7am crew aka #7amstrong); I'm not using my hip drive.  Again, another area that I will need to work on; meaning more practice!  Will opt to rejoin the Oly classes.

Misc:
Day 18 - Burpees, opted to do them without Clem and Gino.  They went ahead and did the extra credit.  I wasn't feeling it today and opted out.   Even 18 burpees was a slow, simmer of a grind.   Maybe I should take a rest day.....   


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.

5 KettleBell Push Jerks
 EMOM for 10 Minutes

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