Day 279: CF Armoury - Power Clean; Hero WOD: J.T.

Monday; November 16, 2015 @ Crossfit Armoury

:0-10
Warm-Up:

No hip muscle clean
Power Clean Fast
Above Knee Power Clean
Below Knee Power Clean
5 Press, 5 Push Press, 5 Push Jerk, 5 Split Jerk


:10-29
STRENGTH:

Establish Max Weight:
1 High Hang Power Clean
1 Low Hang Power Clean
1 Power Clean
1 Split Jerk


:34-39
WOD Warm-Up:  

50' Inch Worm
50' Crab Walk
Test Handstand Pushups
Test Ring Dips
Test Push Ups


:39-55
HERO WOD:  'J. T.' 

21 - 15 - 9
Handstand Pushups
Ring Dips
No hand Release Pushups

 15 Minute Time Cap 
Today's Coach:  Jason

My Thoughts:
I knew that I was going to have a rough go after taking a week off for vacation.  I didn't know if it was going to be the Strength component that would had me giving up or the WOD.  Of course, today's WOD is an Hero WOD.  Hmmm...

Warm-Up;
Coach Jason advised the class to get an empty barbell and worked thru each of the warm-up for 5 reps.  He showed us the movements before we started.  

STRENGTH;
Started off light with 75 lb and moved forward.   I failed once at the 135 lb mark on the Low Hang Power clean.   I'll blame it on bad grip and a moment of self doubt.  That and I was (perhaps in my head) making slight changes to my form/technique.  I'm still working thru my limited (I call it that as I'm not executing) hip movement.  Something about my hips not wanting to move that way.  Okay, skip the jokes there.  But I guess that's why I'll be resuming my Olympic lifting classes this Wednesday.  I managed to make it to 150 lbs.  It was ugly on the Low Hang Power Clean and Power Clean.  Split Jerk was not an issue once the weight is on the shoulder.

WOD Warm-up;
With fresh arms, the Inch Worm and Crab Walk was easy.  Well, the last 10 feet of the Crab walk was challenging.  The class was advised to setup the stations and scaled where needed.  I used the box for the Handstand Pushups.   Setup a Rogue Matador with a band for the Ring Dips.  I actually played around with different color bands for resistance.  It's been a while since I've done this.  Time to get off my hesitation and get back on to doing them, instead of dips on the box.

HERO WOD;

There was a 15 minute time cap; and thank gawd for that!  I was so done after only doing 92 reps.  Made it thru the 21 reps of all three movements, and only got 14 reps on the Matador with band (Ring Dips).   Of course, Clem comes by and mentioned that I should had tighten the band and hold it tighter to give myself more support/resistance.  GREAT!!  Wish I was told this sooner.   I had a hell of a time on the 21 rep (read struggle) thru to get 21 Dips.  I lost the bulk of the time there.   By the time the 15 reps came in, I had very little left in my arm strength.   Will have to remember that trick on the band.  Well, there is next time.  I'll do better.

Misc:
As mentioned above, took some time off and escaped to an all inclusive resort in Mexico.  I tried my best to eat healthy (but I drank a lot, alcoholic).  I know, you have to do it once a while.  It was a great vacation and actually; for the first time, I actually went to the gym and workout.   
I opted to work on my lifts as I find that Hotel equipment is limited.  Limited as it's all machines, but they did have a two benches and an olympic barbell!
Modified and did what I could, ended up working on Bench Press, Strict Press, Lat Pull down (okay, so I had to use a machine), Back Squats, Bent over Barbell Row and my daily burpees (yes, I was reminded by my wife to do them.  I think my group back at home had a direct line to her!!  /sigh)
I did see a Smith Machine, but no one used it.   And yes, I did look at someone oddly when they were using a piece of equipment incorrectly.  I wanted to say something, but I decided to be quiet.  There was a resort - gym trainer on site, so....  I left it alone.   
How I miss Crossfit, and the #7amstrong crew at Crossfit Armoury.  I think that's one of the things that helps motivates me to workout.   That and my wife was also working out at the resort next to me.   Next step, to get her to do Crossfit..  but that is another story... 

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 at Max unbroken Time:
2 Hand Hang from Rig

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