Day 284: CF Armoury: Squat Clean; WOD: EMOM - Strict, Kipping, Butterfly Pull-ups

Tuesday; November 24, 2015 @ Crossfit Armoury

:0-10
Warm-Up:

Banded Front Rack Stretch, 1 Minute per Side
1 Minute bar hold in front rack
No hip Muscle Clean
Power Clean Fast
Below Knee Squat Clean

:10-15
STRENGTH:

Work up to 50% 1 RM Squat Clean

:15-30
Starting at 50% 1 RM Squat Clean
Add 5 or 10 lb total
EMOM for 15 Minutes


:30-40
WOD Warm-Up:  

20 Beat Swings
Overhead Hang with feet on ground, 2 Minutes
Test Strict, Kipping, Butterfly Pullups


:40-55
WOD:  

15 Minute EMOM:
Minute 1:  1-7 Strict Pull-ups (Substitute 1 strict Negative as long as possible)
Minute 2:  1-9 Kipping Pull-ups (Substitute Jump Chest to bar)
Minute 3:  1-11 Butterfly Pull-ups (Substitute Jumping)
TEST Workout will be GI JANE (100 Burpee Pull-ups for Time)


Today's Coach:   Jason

My Thoughts:
Whoah... my coach is putting on some Oly lifting shoes.  Which could only mean one thing. He's going to be doing class or part of the class.   It was definitely nice to see him doing the Strength portion.   Even better seeing him and Coach Arri both lifting to their max.  Afterwards, Coach Jason returned to being just the coach and over saw the class on our WOD.

Warm-Up;
Grabbed a band and wrapped it waist high around the central rig.  Wrap the band around the wrist and then pull back with some light tension, flip arm around so that you put your arm into a Front Rack position, but with the band pulling you back.  I needed help with this from Coach Jason to ensure my elbow was inward and my wrist was outward (think how your arm/shoulder/wrist are when you do a front rack).  That should be the position you are in.
Next, pick up an empty bar and hold it in a front rack position for 60 seconds.
After this, using the same bar; perform TEN muscle clean without the use of the hip.  Repeat the same number of reps for Power Clean (fast) and Below the knee Squat Clean.

STRENGTH;
Start up/warm up with a set of Squat clean (5) and then get to your 50% of 1 RM Squat Clean.  In my case, that 185 lb; splitting it down to 95 lb is what I had used.  Not quite 50%.  But close enough for the sake of loading the bar.
Coach Jason suggested that we get a 2x 5 lb plates and 2x 10 lb plates to start with.
The second part of the strength involve increasing the weight by 10 lbs each minute after successfully completing your Squat Clean.   You will be down when you reach the 15 minute mark or when you fail to lift.  
Each time that I had swap out the 5 lb plates for the 10 lb plate; it reminded me of those Nascar drivers who have their tires swapped out.   (I'm still a kid at heart, with the most basic and amusing thoughts).
My successful rep was 165 lb; however,  I did attempt 175 lb and wasn't able to pull it high enough, that I could get complete under neath it.   I even attempted it the second time and it failed as well.    165 lb is the weight that is logged.   So disappointed in myself, I wanted to hit my 1 RM or at least 175 lb.    /shrug

WOD Warm-up;
Set up the station to perform the WOD.  In my case, finding a bar that I can hang on, where my forearms are half way to the bar.  This way, I can scale the WOD accordingly.  In my case, I will be doing negatives, jumping chest to bar and jumping pull ups.   Coach Jason suggested that we aim for the same number of reps in each round. 

WOD;

Everything is always easy the first round.  The second and third round is when you start wondering what happen or in my case, did Gravity suddenly increase by a factor of 2?

My Negatives went from being easy to feel like I tacked on another 50 lbs to my body.  It got progressively worst with each round; to the point I could barely do a negative on my last round.   The Jumping Chest to bar was easy.  Managed to hit the same number of reps for each of these.   I faltered on my last round for the Jumping Pull Up (chin has to be above the bar).  I was exhausted and the last 3 reps were  sloppy attempts.   It was more like eye level with the bar than chin.    But I tried!

Misc:
I'm always amazed by fellow crossfitters who do these pull-ups in strict, kipping and/or butterfly.  It looks so easy.  I know, I'm inspired to keep trying.   Weight loss is still in progress; it'll be a while before I can get to kipping or butterfly.  And perhaps I won't be able to, but I will keep trying.   
Random Thoughts and goals:  will continue to work on building up more upper body strength.   It's not just technique that I've learned for the movement, but one also need strength (to move my heft).    And yes, I did test myself with a strict chin up (not pull up) to see if I can still do it.   Yes, it's not a problem.   I'll have to try on another day when I'm in the box for something else, just to see how many strict chin ups I can do.   I guess this will be a good indication how much I have improved. Moving my 250+ body is not an easy thing.   But one day, it'll all come together. 

Burpee - Day 37
I wish I would say it's getting easier, but it's not.  Well, I can do 20 unbroken before stopping.   Mind you, I'm doing this after a 10 minute rest post WOD.   Today, Coach Arri who did the class as well was chatting to another member.  I asked him if he did his burpees, and he said no.  
We opted to use a slow pace for our burpees, no rushing.   I can say, that it felt easier at this pace (slow and steady), thus the 20 unbroken.   But afterwards, it was 5 at a time or less.   Arri pushed me to finished the last 5 reps.  Thanks Arri!!  It's a world of suck.   In the sense, that I suck!!


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.

10 Back Squat EMOM
for 10 minutes @ (M: 135 lb / W: 95 lb)

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