Day 285: CF Armoury: Snatch; WOD - 15 Min EMOM w Toes to Bar plus Cal Row, Shuttle Run combo

Friday; November 27, 2015 @ Crossfit Armoury

:0-10
Warm-Up:

No Hip Muscle Snatch
Power Snatch Fast
Above Knee Squat Snatch


:10-30
STRENGTH:

Work up to a Max of the following complex:
2 High Hang Power Snatch
2 High Hang Squat Snatch
2 Overhead Squat


:30-40
WOD Warm-Up:  

20 Beat Swings
Walkthrough Toes to Bar
Row 10 Calories
Quick Dynamic Warm-up (200 feet)


:40-55
WOD:    15 Minute EMOM 

Minute 1:  5 Calorie Row + 5 Toes to Bar
Minute 2:  5 10 meter Shuttle Run + 5 Toes to Bar
Minute 3:  10 Toes to Bar


Today's Coach:  Jason


My Thoughts:
Well, I missed the 1 RM Deadlift yesterday because I was so tired from this week of work (early morning system maintenance/Production patching at work) and then follow by an Olympic lifting class in the evening.  Eventually, it catch up to me.   Thus, no 1 RM attempt on the Deadlift.  
Still feeling tired from this week of work, and life; today's focus was on Snatch work for the Strength component and the WOD, a lot of Toes to Bar (scaled accordingly).

Warm-Up;
Coach Jason asked us to grab a wooden dowel to get started with each of the movements.   Glad we use that, as the first few was most awkward and a bit stiff in the muscles (legs and arms).
I knew this was going to be a grinder, especially when picking up and lifting the empty barbell.  Usually, this is the indicator how well I had rested and how well I will be doing for the rest of the class.   The empty barbell of a mere 45 lbs felt like it was 25 lbs heavier.   Swell!
Coach asked us to do 10 reps of each movement with the barbell.   10, uhm.. yeah..  my count is off...     

STRENGTH;
Jason had mention that we should build up to a max weight, doing all 3 movements; 2 reps each.  (initially, I only did 1 rep of each).   I started with just the bar and then adding 2x 10 lb plates each side.   I got a bit overconfident and went to 85 lbs; which then I had to immediately drop down to 75 lb.   I had trouble with the High Hang Power snatch on the 2nd rep.  I decided to move up at 10 lb increments.  Eventually, I would make it to a max of 85 lb.   Surprisingly, it felt way heavier than what it seems.   

WOD Warm-up;
Jason suggest that we get our 10 calories row out of the way.  And then work on the rest of the WOD warm-up.  I did my best at the beat swing.  Not quite as fluid as I had hope.  I still think I look like a side of beef hanging on a meat hook swinging back and forth.  Perhaps that an exaggeration; but definitely feel like it.  Perhaps when I'm more brave, I'll get someone videotape me.   (*mental images of Tarzan floats thru my mind).   A quick Dynamic warm-up consisted of alternating high knee stretch, butt kicks, fast high knees, skip/hop, and "moon walk".   <---  which was a joke, but Clem managed to do a few feet of a moon walk.   Yes, #7amstrong is where it's happening.   

WOD;

Toes-to-Bar (scaled with Knees to Elbow for me).  This movement is getting better for me [as in it's easier and hopefully at some point I'll try to lift my legs and hit my toes to the bar], the fear of falling on my back still goes thru my head.  It's happen to me once already, I wasn't' ready.
Anyways, we had 15 minutes, broken into three individual minutes with Calorie Rowing plus Toes to bar, Shuttle run plus Toes to bar, and then just toes to bar.  Essentially, 5 rounds for each of hte 3 minutes.  If you finished within that minute, you can count that time toward your rest.   By round 2, it felt sucky. (my word for "breathing in a vacuum").  Although, it never got worst than how I felt in Round 2.   I did finish it..... and heard something about 'Sandbagging'.  Not sure if it was aimed at me specifically, or I just happen to look up when the comment was made in my direction.    

Misc:
So, today I learned something new about Rowing.   I didn't realized the adjustment of the foot pedal/rest affect the rowing output.  Sadly, as much as I thought I knew about Rowing, I still don't know a lot.  It was never taught to me at the other box that I attended, and I guess like all things, it's just assumed you know it.   This was discovered during a post WOD discussion between Clem and Jon.  They were talking about what position do you normally have your foot pedals at?   I piped up and said, that I didn't know you can adjust it (I knew you could adjust it; but not for the purpose that Clem was discussing it).

Jon, making adjustments to the foot pedal/rest

On the Foot Rest, there is a number that correspond to the depth of the pedal.  The lower the pedal (higher the number; the more your knee is moved out of the way when you are on the return of the row.).  Which then you can get a longer pull and thus more calories and/or distance.   I think this will change the way my rowing from here on.

Foot Rest
<photo credit:  www.concept2.com>

My best suggestion is to play around with the Foot Pedal/Rest.  And I don't mean about adjusting the strap to fit your feet. It's about how far you can reach with each pull that will dramatically change the way you row.   Just think of it, less work when you have to do a 500 or 5000 meter row.   

Here's a Youtube VIDEO  (click on "VIDEO" if the above doesn't work) of Jon doing 5 pulls with his previous setting, and then adjusting the foot pedals so it's lower and repeat the 5 pulls.   You'll notice that he can reach the front of the rower much easier.


Burpee - Day 40
So, it was mentioned that we have 40 burpees to do.   And going with tradition, it's usuallly done after we had recover from our WOD.    Clem is back after his week on holidays; I'll let him tell you if he kept up with his burpees or NOT.   Either way, Coach Arri who did the 7am class with us came by and asked if I had done mine for today.  I said no, and then look in the direction of Clem.  I said to Arri, "Let's get Clem to do them with us!"  I smiled, mischievously.
A slow pace to start off with, and I managed to 30 unbroken.  Where the hell did that come from?   Rested for a bit and finished the remaining 10.    Thanks Arri for keeping me on track!   Until tomorrow, another day; another burpee!


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.

Death by Push Press @ (M: 135 lb / W: 95 lb)

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