Day 289: CF Armoury: Hang Squat Clean; WOD - Assault Bike Sprints

Friday, December 4, 2015 [7am class] @ Crossfit Armouy

Ray S; showing us his form on the ASSAULT AIR BIKES

:0-10
Warm-Up:

Partner Front Rack Stretch
No Hip Muscle clean
Hip Muscle Clean
Power clean fast
Hang Squat Clean


:10-15
STRENGTH:

Work up to 50% 1 RM Squat Clean for a 2 rep Hang Squat Clean

:15-27

12 Minute EMOM:

2 Hang Squat Cleans @ 50% 1 RM Squat Cleans

Add 5 - 10 lbs until failure

:32-37
WOD Warm-Up:  

Airbike 1 Minute Slow
12 seconds at a faster pace



:37-56
WOD:   Airbike Sprints 

12 second as fast as possible
1 minute and 48 second REST
Repeat for 8 Rounds


Today's Coach:  Jason


My Thoughts:
I'm so excited, Air Bikes!!!  Or Satan's Tricycle as it's well known for; especially how you feel afterwards!

Warm-Up;
Today's strength is focused on CLEANs, therefore all the warm-up are the movements related to that movement.   We got to pick a partner to help with the Front Rack Stretch.  In my case, we were to pick a partner of similar height.  Jon was mine, and sadly; I think we all enjoy inflicting pain on each other.   You see, each one of us have to hold an empty barbell in a front rack position, while the other partner would lift from the elbows upwards; providing the much needed stretch.   However, if you are fairly flexible; the issues you will encounter is that the bar will push back into your throat.   Yup that happen to each of us, and at the same time; we are like 6 years olds.  Trying to see how far we can push that bar back on each other and as well as trying to make each other laugh.  Yes, I know; the 7am class is silly.  I think this is what makes all of us 'gel' so well.

STRENGTH;
There are two part for strength today.  First part was to work up to a 50% 1 RM of our Squat Clean and using that weight to do a 2 rep Hang Squat clean.  We had 5 minutes to find that.
Once found; we would use that weight for the 12 minute EMOM.  This would be the base weight that we would use and after each minute, we would add 5 to 10 lb each minute.   
We were told to have some plates handy (2x 5 lb, 6x 10 lb).   At the higher minutes, I started to resort to 5 lb, instead of jumping up with 10 lb each side.  You should be hitting your 1 RM weight by the 12 minute mark.    I think there was only 2 people who had made that (Clem and Arri).  A few of us hit failure before that time.  I managed to make it to 170 lb, my 1 RM Squat Clean is 185 lb.   


WOD Warm-up;
As menacing as they look, how hard could that 12 seconds of work be?   
Warmup consisted of pedalling and moving the arms for a minute, followed by a quick 12 second burst.   After that 12 seconds; I was panting already.  I was surprised and a bit nervous...

Satan's Tricycle - Assault Air Bikes

WOD;

Hard Math; Arri M, after the 8 AM class session

So, the way it works is that you pedal and as well as use the arm movement to help with achieving the calories.  And once that time is called, your suppose to put your feet on the pegs, hands off the arm movement thing and let the bike pedal coast to the end.   At that point, you read the calorie count.

Amazing what a few rounds of this does to your body. The harder you pedal, the more resistance it generates.  And of course, as the resistance increases, so does the lactic acid build up in your muscle.  It just compounds for there one.  

The first two rounds, your calorie count is almost the same, but it starts to drop down after the third round.  We had a total of 8 rounds to do.  As you can see from the numbers in the picture; everyone hits a wall at some point.  And by the last round; you just wish it was over.

There were a few people who felt pretty close to throwing up.   Yup, you know that's a great workout (guess it depends on how much you like pushing yourself, and if the benchmark of throwing up is a win) when you feel like vomiting.  And the sad part of this, it's only 12 seconds of work per round or a total of 96 seconds of work over 8 rounds. 

It was mention to us that we should walk around after each round, so the lactic acid doesn't pool.  Walking wasn't the first thing in my mind, other trying to catch my breath.   I found by the half way mark; my quads, arms, were in a serious trouble.   I felt so bagged by the 6th round, and the only thing that kept pushing me was to aim to maintain my calorie from the round before.  Well, that's not true, the rest of the #7amstrong class were challenging each other to beat their calorie count.  What a great motivator, eh?

I can see why they live up to be one of the most hated equipment.   I can see it being great for building up cardio, endurance and  and quads.

Post WOD Recovery 
(Jon stretching [yellow shirt], Taman [left], Clem [right])

For my 96 seconds of work; I managed to achieve 105 calories.   You can view the score card above.  Sometimes, it pays to be big, long and tall.


Misc:

Video:   

12 Second of work (a few rounds in as shown by Aaron [left] and Arri - shirtless [right]) performing the Airbike Sprints - WOD. 

Friday, December 4, 2015 @ Crossfit Armouy

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.

EMOM for 9 Minutes:
 Minute 1-3: 5 Back Squats @ 50%
 Minute 4-6: 5 Back Squats @ 60%
 Minute 7-9: 5 Back Squats @ 70%

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