Day 280: CF Armoury - Shoulder Press; 6 Min AMRAP x2 with Burpees, KB Swings, Cal Row, Box Jump Overs

Tuesday; November 17, 2015 @ Crossfit Armoury

:0-10
Warm-Up:

Full Extension Shoulder Stretch on Rings for 2 Minutes
Banded Front Rack Stretch 1 Minute
10 Shoulder Press with Empty barbell


:10-20
STRENGTH:

Work up to HEAVY 2 rep Shoulder Press

:20--28

2 Reps EMOM for 8 Minutes

:33-38
WOD Warm-Up:  

Row 15 calories
5 burpee Fast
10 Box Jumps Over
10 KettleBell Swings


:38-56
WOD:  

6 Minute AMRAP3 - 6 - 9 - 12........
Burpees
KettleBell Swings (M: 32 kg / W: 24 kg)

 REST 6 Minutes 

6 Minute AMRAP3 - 6 - 9 - 12........

Calorie Row

Box Jump Overs

Today's Coach:  Jason

My Thoughts:
It was great to see so many people show up for the 7am class this morning.  I think it's a record with 14 people.  All the racks were filled and two people had to use the Olympic lifting platform.   I'm impress for a 7 am class.  Mind you, there is no 6 am classes on Tuesday and Thursday.  Still; it was impressive.  

Warm-Up;
Coach Jason asked each one of us to use a Ring and do a shoulder stretch for at least 2 minutes.   A few people had to share rings.  Next, we went to attaching a band to the rigs at hip level and wrap our arm into and twist around so we can give our shoulder, arms and wrist a good stretch.  Holding this for a minute per side.
Next was to setup the empty barbell on the rig with the J hooks (which I have a bad tendency of not putting away after class) and perform 10 Shoulder Press

STRENGTH;
Two parts for this.  We had about 10 minutes to build up to a HEAVY 2 Rep Shoulder Press. I started with 75 lbs and eventually settle with 125 lb.   I was weight if I should had left it at 115 lb after my dismal attempt of a similar shoulder press two weeks back.   But I need to challenge myself and stayed at that weight.   
Part two required us to use the weight that we just spent 10 minutes getting to for the EMOM.   The 8 minute EMOM would proved to be challenging on my last two minutes.
I had two failures for 2 reps on the last two minutes.   Minute 7, I was only able to get the First rep up and failed on the second one.   I didn't even get it up to my eye level.   Minute 8 was the same, but it was only the first rep that failed.   I kept it in my rack position, refocus, engage my core and grind it up.  I guess the 125 lb is a good weight after all!

WOD Warm-up;
Due to the size of the class, we split one group of 7 to be on one side doing Burpees and KettleBell Swings.   The other group was doing Rowing and Box Jump Overs.   We used the rig to split the group and setup accordingly.  After the first 6 minutes, we would switch side. 
I started out on the Rowing Side and Box Jump Overs.   Went thru the warm up as described.

<photo credit:  Crossfit Armoury>

We swapped side and did some Kettlebell swings.  Some people brought different weights scaled as needed.  I ended up using only 20 kg (44 lbs) as I knew that it would had killed me if I had tried heavier.   I opted to skip the burpees as I know that I'll get my share today from the WOD and later when I have to do my 30 burpees for today.
Coach Jason gave us a 5 minute warning so if we need to take a bio break before we start, this was the time to do it.

WOD;

Started on the Calorie Rowing and Box Jump Overs side.   Prior to starting, Clem came by and move my damper setting from 5 to 10.  He mention it will allow us to get 1 calorie with a heavy pull.   Yup, it certainly did.  And when you are doing your rowing; it's not necessarily harder when you are moving/rowing.  Just the initial pull, but like all start; you usually have a lot of energy and the pull isn't really that hard.    Give it a try, and you'll see what I mean.  It also helps that I'm a tall 6'2" with longer arms and legs which gives me a slight advantage in rowing.   :)   The few times where my height gives me a slight advantage.
Coach Jason mentioned that when we are done, just view the board to figure out how many reps you did.  If in doubt, just advise him what you finish with if you can't add.   Yes, that's what I did on the first round as I was a bit of a dazed after finishing my 6 minutes of work.  
I ended up with 78 reps, which is finishing my 15 calorie row and only 3 reps on the Box Jump Over.  Note, the Box Jump Over was scaled and it was Step Up Over @ 24" box height.  Yes, I've been moving away from the 3x 45 lb plates and going back to the boxes.  There just won't be any Box Jumps in the future.  Not going to destroy my Achilles, ever!  If the workout requires that I do Box Jumps, then I'll scale back to the 45 lb bumper plates.  I'll probably add another plate and will use 4 of them instead.   I'll skip my comment about being old, but just being mindful of my personal limitations.

Making it easier to calculate the WOD scores.  If in doubt, just advise
Coach Jason what you finish with and he will do the math for you.

Our group swapped side and rested for 6 minutes before starting.   We now are on the Burpees and KettleBells movement.  
I did my best to match my number of reps from the initial round.  That was going to be my goal.   I knew that the Burpees would catch up to me.  Ideally, more would be better.  Ended up with 65 reps.  Finished my 12 rounds of each and only 5 burpees.
This was a good WOD, a bit more endurance.  Something I needed, to get back into things.

Misc:
Burpee day 30; it's getting more challenging.  I opted to skip doing them after class today as I had an early appointment and will do them later today or tonight.   Not going to let my skipping of a day catch up to me later.   A few of those doing the challenge had let it lapse for 3 days.   Day 27, 28, and 29; which means a total of 84 to do.   Yah, it's starting to add up.  

Also a belated shoutout to Grandpa Ray who turned 49 again (51) yesterday!   He one of the core group member of the 7am class, the creator of this group as I'm told..  

And yes, he did pretty good today in the WOD, not letting any of us younger Bucks beat him!  Kudo Ray for showing us how it's done!  Now, we just need to work on your Strength!!! 

  [will avoid the use of the word 'sandbagging' as Ray like to use this on us...   lol]


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 5:00 FLR Hold  
  (Plank on Rings)

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