Day 282: CF Armoury: Front Rack Walking Lunge; WOD: Nasty Girls 2

Friday; November 20, 2015 @ Crossfit Armoury

:0-10
Warm-Up:

Walking Lunge with Elbow to ground
Back Rack Walking Lunge 50'


:10-25
STRENGTH:

Work up to 3 RM Front Rack Walking Lunge from Rack


:30-35
WOD Warm-Up:  

Pistols Walkthrough
Muscle Up Walkthrough (substitute MU Transition)
Load Clean Weight

:35-54
WOD:  Nasty Girl v.2

3 Rounds for time:
50 Pistols
7 Muscle Ups
10 Hang Cleans (M: 175 lb / W: 115 lb)

 19 Minute Time Cap 


Today's Coach:  Jason

My Thoughts:

Warm-Up;
Good stretch with the Walking lunge and Elbow to the Ground.   Walking Lunge has always been one of my weakness.  Not sure what it is, but I alway found it unstable for me, or just being awkward with pushing off/up from on lunge.

STRENGTH;
Well, I found out why I'm having so much issues with lunges.  Apparently, it all comes down to the fact that my knees goes over my toes.  You see that a lot on my squats.  And as much as the coach tells me, my wife tells me, and some of my fellow #7amstrong tells me.  I just don't listen.  I think the issues has come around and bit me full.  Today I suffered some issues with my left knee where at one point just lunging with 65 lb, I felt something.  Worst as I put more weight on it.  85 lbs was painful, and I didn't get down to my 3 RM on my left leg.  That would be my left leg forward.  Felt it inside my knee, to the side.  It sucks.   Opt out for the rest of the walking lunge.   Coach Jason asked me to do some walking lunge without any weight.  And ensure that I kept my knee behind my toe.  Surprise, surprise.  No pain.   Yup, the relearning of every thing begins today.  Fuck!  No one's fault but mine... other than, "bad habits are hard to break!"

WOD Warm-up;
Coach Jason said, since I have issues with my knees.  He wanted me to focus on keeping my knees from coming over my toes.  Time to get the box out and just do squats, instead of Pistols.   Funny; Coach Jason said; "Just consider the following as an exercise to work on your form, you have 150 chances to make those changes!"  Referring to my squats behind the box.   Yup, I think I got off easy.   Muscle Up was scaled to Muscle Up Transition.  Coach Jason talked to a few of us who were doing the MU Transition and suggested corrections.  Specifically the use of false grip and keeping our body low and close to the ring.  No need to stand up as if you are doing an actual Muscle Up.
Loaded our weight for Clean movements.  It should be challenging but no so much you can't do.   It should be heavy enough that you will need to stop and once or twice.  If you do it unbroken, it's too light!

WOD;

So, I thought I got off fairly easy with 150 squats instead of Pistols.  Well, considering now I have to watch my knees; and then squat while keeping my chest upwards.  IT wasn't that easy. Actually, it was harder and I definitely felt it not just in my quads, but my glutes.   Hmm, all this time I've been using the wrong muscles.  Full sweat started after my 50 air squats.   The 7 Muscle Up transition; using the false grip was not easy.  It wasn't until my 3 attempt before my arms loosen up and I could fully extend the arms correctly for the movement.    I ended up using a lighter 95 lb for the Hang Cleans.   Yeah, I know; not even the weight what the ladies were using.   I'm pretty taxed by the time I get to this, and that was the first round.  I had to drop do them in 2 sets (5, 5).  I wish I could say the same for the Round 2 and Round 3.    This was a brutal workout!!  We had a 19 minute time cap and I finished in 18 minutes and 30 seconds.    

Misc:
Burpees - Day 33; how I am beginning to hate you more and more!  I'm feeling sorry for those who start to fall behind by more than two days.  At this rate, if you do; you'll be doing about 100 reps of Burpees.

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 Push Jerks EMOM for 10 Minutes
  60% 1 RM

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