Day 281: CF Armoury - 1 RM Front Squat; WOD: 30 seconds ON/OFF - AirBike, Push Press, DU, KB Sumo DLHP
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| with Coach Kyle L'arrivee Wednesday; November 18, 2015 [after 7 am class] @ Crossfit Armoury |
:0-10
Warm-Up:
50' Lunge with Elbow touch
1 Minute Ankle Stretch on rack per side
Barbell Front Rack Stretch
Banded Front Rack Stretch
10 SLOW Empty Bar Front Squat
:10-30
STRENGTH:
Work up to 1 RM Front Squat
:35-40
WOD Warm-Up:
Airbike 15 calories
25 Double Unders
10 KettleBell SDHP
Load Push Press
:40-56
WOD:
30 seconds ON / 30 second OFF for 16 Minutes
Round 1: AirBike (Assault Bikes - SATAN TRICYCLE)
Round 2: Push Press @ 50%
Round 3: Double Unders
Round 4: KettleBell Sumo Deadlift High Pulls (M: 70 lb / W: 53 lb)
Complete 1 Full Cycle and repeat 4 times
Today's Coach: Kyle L'arrivee
My Thoughts:
Today will be the first day I take a stab at the equipment called AirDyne bike, some call it Satan's Tricycle. It's to my understanding that it's a stationary bike that will bring the rider to muscle exhaustion. I'm more curious about the process than the stories, mostly horror. Of course, with our WOD being only 30 seconds ON and 30 seconds OFF; how difficult could it be?
The other component to today's workout is a test of 1 RM Front Squat. I'm looking forward to see if I made any progress on this.
Warm-Up;
Started with a nice lunge alternating legs after doing an elbow touch to the ground. One of the few time being tall; you can really get to the end quickly.
Next, placing a foot against the rack while standing; heel on the ground so the toe is touching the rack. Bend forward and feel the stretch. Do this for a minute and then alternate leg.
We did some front rack stretches to help prepare for our Strength workout. And we setup our rack with an empty barbell and perform 10 reps, slowly front squats.
STRENGTH;
The intent is to build up to 1 RM Front Squat. Last time I tested, back in June 8, 2015; my 1 RM was 240 lbs. I wasn't sure if I was going to hit it or not, but decided to get started with it. Being part of the #7amstrong crew is that generally; we do set the benchmark for the rest of the day. Only because on certain days, Tuesday/Thursday; the first class of the day is at 7 am. Monday, Wednesday, Fridays are at 6 am. Personally, I think the 7am crew is the best <more chatty than the 6 am, and just plain fun overall>; but that my personal bias... </wink>.
I started the weight with 95 lbs, and then 135 lbs each for 5 reps. Next was 185 lbs for 2 reps and then I stuck to single rep. 215, 245, and then 255 lbs.
My new 1 RM front squat is 255 lbs; an increase of 15 lbs.
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| The weight I used for my 1 RM Front Squat (255 lb) |
VIDEO (YouTube): My 1 RM Front Squat
A big shout out to the #7amstrong crew, who hit new PR's!! Love you all for the chirping and support!!
WOD Warm-up;
Finally got a chance to jump on this blessed equipment, called the AirDyne bike.
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| AirDyne a.k.a. Satan's Tricycle |
It reminds me of an elliptical, just more basic looking and your sitting instead of standing. With it being all black, it does look somewhat ominous. Maybe they should had painted it red?!?
It wasn't bad, as I took it to an leisurely pace and pedal for 15 calories.
I used the rest of the time to setup my equipment for my skipping, pick a weight for the kettlebell (opted to use my newly found friend, the 28 kg = 62 lb), and loaded the barbell with 50% of my 1 RM Push Press (185 lb) = 95 lb.
WOD;
So, it's going to be a simple (never is) 30 seconds of WORK and followed by another 30 seconds of REST. Easy, one would think!!! Hindsight; I should had ensure that my barbell for the push press was closer to the AirDyne bike. As I had found that the time it took to stop the pedal, get off the bike and walk to the other end of the gym; my 30 seconds of rest was finish.
Since we had a limit of bikes, we broke the class into two groups so one group would start on AirDyne, and the second group would start with Push Press. We also had one person from each group who would record the results on a small whiteboard and later it would be added up and transfer to the main whiteboard for total scores. In the end, we are doing 4 rounds, after completing one full cycle.
The AirDyne bike was that hard at first, and you do get over confident about the workout. It's not until the start of the second round that you realize, things are going to catch up with you quickly. The harder I push myself (push press) for more reps, the less energy I had for the skipping, and then it just compounds from there. And the harder you push on the AirDyne bike, the more exhausted your muscle feels. Considering that we were only doing it for 30 seconds of work. I can't imagine what 5 or 15 minutes on the bike will feel like. I'm sure in the future, we will be using these more. And from my understanding, for an upcoming Crossfit competition in the New Year - Battle on the Border; they will have AirDyne bikes. I might as well start to like this equipment and get better at it!
The rest of the components by itself is not that hard. It's when you start to stack them together, that's when it starts to hit you. Like I said, after round 2; things begin to get real. I tried very hard to get the same numbers for each round. By the last round, I managed to squeak in a few extra reps on the push press. But the cost, was my skipping reps was reduced by HALF! The KB Sumo Deadlift, again was where I pushed myself for a few more reps (which turned out to be only 3) and the Airdyne bike (at this point, it's about giving 150% and you can rest forever afterwards). I think I managed to squeeze out 2 more calories.
Misc:Since we had a limit of bikes, we broke the class into two groups so one group would start on AirDyne, and the second group would start with Push Press. We also had one person from each group who would record the results on a small whiteboard and later it would be added up and transfer to the main whiteboard for total scores. In the end, we are doing 4 rounds, after completing one full cycle.
The AirDyne bike was that hard at first, and you do get over confident about the workout. It's not until the start of the second round that you realize, things are going to catch up with you quickly. The harder I push myself (push press) for more reps, the less energy I had for the skipping, and then it just compounds from there. And the harder you push on the AirDyne bike, the more exhausted your muscle feels. Considering that we were only doing it for 30 seconds of work. I can't imagine what 5 or 15 minutes on the bike will feel like. I'm sure in the future, we will be using these more. And from my understanding, for an upcoming Crossfit competition in the New Year - Battle on the Border; they will have AirDyne bikes. I might as well start to like this equipment and get better at it!
The rest of the components by itself is not that hard. It's when you start to stack them together, that's when it starts to hit you. Like I said, after round 2; things begin to get real. I tried very hard to get the same numbers for each round. By the last round, I managed to squeak in a few extra reps on the push press. But the cost, was my skipping reps was reduced by HALF! The KB Sumo Deadlift, again was where I pushed myself for a few more reps (which turned out to be only 3) and the Airdyne bike (at this point, it's about giving 150% and you can rest forever afterwards). I think I managed to squeeze out 2 more calories.
Trust the process!! There is such a thing called great programming and you will find it here at Crossfit Armoury. Results don't lie! We had over 40+ people who set PR's today. That doesn't just happen randomly.
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Burpee - Day 31; well my total jumped to 61 as I didn't do my burpees for the day before as I had mention I would in my previous day's blog. I was at the box again this evening (yes, I like to abuse my body) at 7 PM for an Olympic lifting class. I was actually on the way out, but Coach Jason had asked if I had done my burpees for the day. I honestly answered him, "No..... oh..... " Yup, I even told him that I didn't do yesterday. There I was, at the end of the day; exhausted.... and gathering around with him and one other person, Lisa to do our burpees. And you wonder why I take rest days...
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.
Work up to HEAVY 10 RM Deadlift
Remember to stay consistent in your training and tackle one WOD at a time!!
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