Day 286: CF Armoury - Deadlift; 20 minute EMOM: Pull-Up Complex

Monday; November 30, 2015 @ Crossfit Armoury

:0-10
Warm-Up:

Banded Dead lifts
Stiff Legged Dead lifts
Slow controlled Dead lifts


:10-25
STRENGTH:

DEAD LIFT:
5 @ 30% 1 RM
5 @ 45% 1 RM

5 @ 60% 1 RM

5 @ 67.5% 1 RM

5 @ 72% 1 RM

5 @ 76.5% 1 RM


:30-35
WOD Warm-Up:  

Accumulate 1 Minute Hang from Bar
20 Beat Swings
2 - 3 calories on each piece of equipment (no more than 4 of each out at any time)


:30-55
WOD:    20 Minute  EMOM  

Minute 1:  5x 10 meter Shuttle Sprints, 1 - 5 Strict Pull ups (substitute: 1 long Negative)
Minute 2:  Row 5 Calories, 1 - 5 Pull ups (substitute: Jumping Pull ups)
Minute 3:  20 Double Under, 1 - 5 Chest to Bar Pull ups (substitute: Jumping Chest to Bar)
Minute 4:  AirBike 5 Calories, 1 -5 Bar Muscle Ups (substitute: Ring Muscle Ups Transitions)


Today's Coach:  Jason

My Thoughts:
Deadlifts, everyone loves deadlifts!!  I, for one who haven't done a 1 RM test in a very long time felt a bit unease in using my old 1 RM number (345 lb).   It's been over 13 months since I achieve that number and in the past few months; I've struggle to get back to that weight.

Warm-Up;
Started this morning with using a moderate thickness rubber band to do the Banded dead lifts. We were to do 10 reps of each, which would be the same number of reps for the rest of the warm ups.   Next, we replaced our rubber band with an empty barbell and repeat the process.

STRENGTH;
Coach Jason had a spreadsheet where he would ask and input each one of our 1 RM Deadlift, and it would spit out the value based on the percentage of each weight we were to use.   I had brought my own sheet and WAS planning on using a lighter/smaller number for my 1 RM.  Which was my last attempt at 285 lbs.   Coach Jason said, No.  and used my previous  1 RM @ 345 lbs.    Love my coach for having confidence in my ability and not taking my bullshit.   (I only say bullshit as I had time to think this over.   At the time when I thought of using 285 lbs; it made sense.)
Anyways, the weight that I used for 5 reps each were:  105, 155, 210, 235, 250, 265; respectively.

WOD Warm-up;
One always feels super strong after doing deadlifts, especially the grip strength.  I wish I could say that I held myself for a full one minute unbroken hanging from the bar.   I had to drop a few times before accumulating the full 60 seconds.  Attempted again to do my beat swings.  The beat swing is all about rhythm, which sadly; I do not poses.  This also applies to mimic drumming to the beat of the music; but that is another story.

WOD;
A nice complex twenty minute EMOM; which translates to 5 rounds of the 4 movements.  Like most EMOM; whatever time that it takes to complete the movement(s); the remaining time can be used toward your rest.

Each minute; we had two parts.   The first part varies in each of the movements: shuttle sprints, calorie rowing, double under, and 5 calories airbike.  The second part for each of the minute focus on similar movements related to pull-ups   

See the picture below for potential scaling methods if you don't have the strict movements in place.  Those were the movements I used.  Even thou, I had strict pull-ups (chin-up), I opted for the scaling.  I wouldn't be able to do as many as needed over that many rounds. 

Scaling available for substitution on the WOD

It seems that each of these WODs we have been doing has been focusing on more endurance and less about strength.   I think it's the necessary equation of making all of us a stronger competitor, if not a stronger, more well rounded crossfitter.

Misc:
DAY 43  - Burpee:
Starting fall behind in some of these movements and I fear that our team are all starting to hit a wall with these.   More so that some of the participants have dropped off and thus, the motivation has been lacking.  I had to break my burpees down to 10 reps followed by  a bit of time to rest, before starting the next 10.


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 a Heavy Set of:
1 Squat Clean
1 Hang Squat Clean
1 Hang Squat Clean Thruster
1 Push Jerk

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