Day 283: CF Armoury: Push Jerk; WOD: 3 RND for Time: DU, Box Jump Overs, Burpees to Overhead

Monday; November 23, 2015 @ Crossfit Armoury

:0-10
Warm-Up:

2 Minute Bent Over Bar Overhead Mobility
1 Minute per side Kneeling banded overhead mobility
5 Press, 5 Push Press, 5 Push Jerk

:10-30
STRENGTH:

Work up to max weight Push Jerk


:35-45
WOD Warm-Up:  

30 Double Under
15 Box Jumps
10 Burpee Fast


:45-55
WOD:  

3 Rounds for Time:
40 Double Unders
30 Box Jumps Overs (NO Step ups)
20 Burpees to Overhead


 13 Minute Time Cap 


Today's Coach:  Jason

My Thoughts:
Today, is the first week of a new cycle of programming.   We are going into a 5 week cycle focusing on Push Jerks, Pull-Ups and everyone's favorite, Satan's Tricycle a.k.a AirDyne bikes.   It should be an interesting 5 weeks.

Warm-Up;
Started with an empty barbell on the rack, with us stretch out, bent over (in the same form as holding a weight overhead for the arms); keeping the head below the arms.  You do this for 1 minute.   Coach will give you the queue when to stop.  Next we get a medium band and tie it to the highest part of the rig, wrapping one wrist while pulling it down.  Bend the knee on the side of the arm that is wrapped to the band.   Again, keeping head below the arm, but occasionally twisting the wrist so the palm faces and then down.  Do this for another minute and then switch sides and repeat.
Afterwards; do 5 reps of each with an empty barbell (Shoulder Press, Push Press, Push Jerk)

STRENGTH;
Build up to a Max (1 RM) Push Jerk.   I started with 75 lb just to see how my knee feels.  It seemed okay.  Keeping in mind not to let my knee go over my toes.    Managed to get the weight up to 155 lb and coach Jason mention that I wasn't getting under fast enough and locking out my arms.  I'm instead am push pressing it at the end.   I worked on that for two round and then eventually made it to 165 lb.   It wasn't neat and very sloppy.  I will need to work on this (that movements - push jerk).  Left knee is feeling okay at this weight.

WOD Warm-up;
Set up my area for the wod, brought my skipping rope; setup 4x 45 lb plates for my box jump over.  We are not allow to do Step Ups, and since I've been talking about moving from my 3x 45 lb stacked to 4.  Today was the day.  Again, being mindful of the knee and past Achilles issues.   I swore I was never going to do Box Jumps.  The modifications with the plates do help, and perhaps one day..   but I let my body decide that fate then.   For now, it'll be scaled by stacked plates until I get to the 20'" box height.
Coach Jason wanted us to find the highest bar and aim to touch it.  Meaning, when standing with arm high up.  The bar that we are aiming to touch has to be at least 6" above it.   Coach Jason suggested I used the middle of the rig and aim for that after each of the burpees.   Practice my skipping (singles), box jump overs and skipped the burpees.  I've been doing burpees every day for the last 30 plus days.  I don't need to do any more than I have to.  I'm being defiant on this one.
Coach Jason mention for those who are not doing Double Under (40); we are doing (120) Singles.   Yikes! 

WOD;

With a thirteen minute time cap, we had to do 3 rounds if possible for this WOD.  I knew the issue for me will be Box Jump Overs followed by burpees to overhead.  Singles went by with a few interruptions.  Anytime I count, and the number being over 40 in a row; I tend to stumble and have to restart.  Sometimes, I can go for another 40 before a stumble occurs; other times, it's more immediate.   On the first round of Box Jump overs (scaled to the plates); I felt a twinge in my left knee.  I found that if I kept my legs together as oppose to being wider, I didn't feel the twinge.  I suspect with my feet wider, my knees were going over the toe and it was enough to remind me.  If this keeps going, I'll book an appointment with Optimize Physiotherapy to have it look at.  Burpees to Overhead.  Yah, that sounds like a world of suck.   And yes, it was.   Took me a while to do twenty of these.   
Second round, my skipping went to the "shitter" and the only redemption was my box over jumps.   I managed to make it to my second round of burpees to overhead, but only with 5 reps completed.  It is what it is, thirteen minute of work doing two items that I'm not really good at.   I'll have 5 weeks to improve as this cycle will probably consists of a lot of these movements.

Misc:
Burpee - Day 36
Meow.    After today's WOD; I still went a head and did my 36 burpees.    I waited until I had recovered from the WOD before starting.   I went and ask Coach Jason if he wanted to do them, but he is doing them on his last set of burpees from the WOD.  Yah, I didn't opt to do this as I didn't think I would had made it that far.   Coach Arri was just coming in for the 8 am class and I had asked if he had done his 36 for today.  He mentioned to me he had and was all caught up.   I guess, I'm doing them solo.
I'm sure the 8 AM class was wondering what I was doing, and probably thought I had to do a penalty for something that I did or didn't do.  I think a few of them do know that I am in this Burpee 100 day challenge.  For those who don't, it's not a pretty sight to see me doing them.  I did have to break them down to 10 at a time and then later 5 at a time.  It's very tiring to do after a WOD, which just happens to include 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.

1 High Hang Squat Snatch
1 Above Knee Squat Snatch
1 Squat Snatch
EMOM for 10 Minutes
Keep weight relatively light

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