Day 278: CF Armoury: Pause Back Squat; WOD - 2x (7 min AMRAP: Situps, Double Unders, Cleans)

Friday; November 6, 2015 [after 7 am class] @ Crossfit Armoury

:0-10
Warm-Up:

Bomb Squats
10 Empty Bar Barbell Squats


:10-25
STRENGTH:

Work up to Heavy 5 Rep Back Squat
Pause 10 seconds at the bottom of each rep


:30-35
WOD Warm-Up:  

Empty Bar Hang Cleans
Load Clean Weight
Walkthrough Double Unders
Walkthrough Sit-ups
:30-56
WOD:  

7 Minute AMRAP
100 Sit-ups
100 Double Unders
AMRAP Cleans (M: 135 lb / W: 95 lb)

 REST 7 Minutes 

7 Minute AMRAP
100 Sit-ups
100 Double Unders
AMRAP Cleans (M: 135 lb / W: 95 lb)  


Today's Coach:  Jason

My Thoughts:

Warm-Up;
Coach Jason gathered us into a circle, well; we attempted to make a circle.   We all started at the bottom of the squat position, and then proceeded to have each one of us do a bomb squat (5 reps) before the next person would start.   Went in a clockwise direction; for 3 rounds.
Afterwards, we set up or rig/rack for our back squats.  Started with 10 empty bar back squats.

STRENGTH;
Okay, here I came in this morning thinking this shouldn't be too hard and I might be able to get to my HEAVY (155 lbs) for Back Squats.   The pause for 10 seconds at the bottom certainly taxed my system.   Not that it was heavy, but more of lack of oxygen going to my head.  I almost passed out twice when I was using 85 and 105 lbs.   I opted to stay at 105 lbs today for my 5.  Yes, I did breath and not hold my breath.   Just maybe will have to re-look at how I should breathe.    
One of my classmate, Ray also experience this.   Hmm, will definitely have to investigate this more.  Clem suggested that I exhale when exerting (stand up with the weight), so that I fully engage my core.   Hmm, that's what I thought I was doing.  But stil...

WOD Warm-up;
Performed a bunch of empty barbell cleans and then loaded the weight for the WOD.  Assuming I will make it to that point, but I remain hopeful.  Scaled and did a few singles since I still don't have my double unders. (this is a reoccurring theme for me).   Jon, one of the guys from the 6 am class said he will help me with my double unders.   He started his process last December and I had the opportunity to watch him do the DU this am when I came in early.  It's always good to get more feedback.  Been getting a lot of advice from Clem, Gino, Coach Jason.   No easy way of doing this, other than practice...  
Setup my Sit-ups with foam pads (so I don't get floor burn to my ass) and an ab-mat.  All is good

WOD;

We all had Seven minutes to do our 100 Sit-ups, 100 Double Under (200 Singles for folks like me) and then doing AMRAP Cleans.   Well, for both rounds, it took me 6 minutes to do 100 sit-ups.   I managed to get in 80 and 97 singles for Round 1 and Round 2; respectiviely.  Coach Jason told us to split that value and add it to our 100 Situps.  That was our score.  Score was 140 and 147 respectively.   I never thought I would do 100 situps, let alone 200 situps in one sitting.

Misc:
Day 19 - Burpees; I wish I can say that it's getting easier but I'm finding that I can only do about 15 burpees before needing to stop and rest a few seconds before continuing on.   I just can't wait until I get to 75 burpees in a day.   Especially doing them after our class.

Other items of interest, it appears our box had brought in 4 more of these wonderful equipment.   Some call them the Devil's Tricycle.   

Rogue Assault-Bike
<photo credit:  http://www.roguecanada.ca/assault-air-bike>

Saw one of the coach's riding it and it looked fun, until I saw his face afterwards.   He said, that your quads will feel it first and then as you work harder... it'll hit you.   I heard many horror stories about this equipment.   Well, I guess I'll have to try it out myself and see how it goes.   Stay tuned, I'm sure I'll write about it....   ;)


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 Back Extensions

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