Day 291: CF Armoury: Deadlift; WOD: 4 - 5 - 6 Min Row, HSPU, KB Swings

Tuesday; December 8, 2015 @ Crossfit Armoury

:0-15
Warm-Up:

Banded Good Mornings
Empty Barbell Good Mornings
Empty Barbell Deadlifts
Deadlift:
 3 @ 45% 1 RM
 3 @ 55% 1 RM
 3 @ 65% 1 RM
:15-23
STRENGTH:

 3 Deadlift @ 72% 1 RM
 3 Deadlift @ 76.5% 1 RM
 AMRAP Deadlifts @ 81% 1 RM
 3 Minute REST between sets

:28-33
WOD Warm-Up:  

Row 250 meter
Bear Crawl 50 feet, test handstand pushups
15 Kettle Bell Swings

:33-57
WOD:  

4 Minutes to complete:
 400 meter Row
 10 Handstand Push ups
 20 Kettle Bell Swings (M: 24 kg / W: 16 kg)

 REST 4 minutes 

5 Minutes to complete:
 500 meter Row
 15 Handstand Push ups
 25 Kettle Bell Swings (M: 24 kg / W: 16 kg)

 REST 5 minutes 

6 Minutes to complete:

 500 meter Row
 20 Handstand Push ups
 30 Kettle Bell Swings (M: 24 kg / W: 16 kg)

Today's Coach:  Jason

My Thoughts:
Every time Deadlift is mention, a part of me get's excited.  More so today as in the past, I tend to be a bit hesitant due to injuries or just not feeling it (wanting to lift heavy). Most people just like lifting heavy, and with Deadlift; its one of those movements that really works the entire body.  I felt great today, well rested and been injury free for a few months.

Warm-Up;
Started with an average medium blue rubber band, performed 10 Good mornings with it.
Next, the class swapped the rubber band for empty barbell and did 10 Good mornings.  This was repeated with 10 empty barbell deadlifts.
Coach Jason was nice enough to have a spreadsheet with each of our name on there; with our 1 RM on Deadlift.  He would enter it and out comes the values for each one of us in the percentage of the weight.   My 1 RM is 345 lb for the deadlift.   The break down for the warm up is (155, 190, 225 lb), 3 reps each.

STRENGTH;
Second phase of the deadlift was calculated (rounding included to make it easier to load the plates as above).  The values were (250, 265, 280 lb).   The last weight of 280 lb was to be perform AMRAP.  There were no time set on the last one, other than we were allowed 3 minutes of REST between sets.
I managed to hit 10 reps @ 280 lb.  The only reason I stopped was even with an alternate grip; the weight was catching up and my grip strength gave out.
As pointed out by a few of my fellow team-mates, if one hits double digits on a lift; the 1 RM you used; is no longer a true representation of your 1 RM.   I guess it means, that the next time I do my 1 RM; I'll see if this changes or not.  

WOD Warm-up;
Brought out the Concept2 Rowers and did a light 250 meter row.  Also did a 50 foot bear crawl for 50' and as well as brought out a Box to scale my handstand push ups.  Actually used a 24 kg Kettle Bell and did a few practice swings.  I always feel so strong after doing crossfit.  Someone once explained to me, that our CNS (Central Nervous System) is so fired up, that everything feels light and oddly, you feel the ability to accomplish almost anything.  

WOD;

A multi-part WOD, with rest breaks in between.  Seems easy enough.  One of my recent issues with Kettle bell movements has been with my glasses.  The amount of momentum you have when swinging that kettle bell with force, it actually wants to dislodge my glasses from my head.  Gravity and Sweat is the key issues here.   I know, you're thinking; why not wear contacts?  Well, the problem with contact is sweat.  When the sweat gets in my eyes, it irritates my eyes and it looks like my eyes are blood shot, or I've been crying.  Neither is a good look to have or having to re-explain.
Where I'm going with this is, that each time I do KB swings, I have to take my glasses off.  It not a big deal, but something that I have to deal with.   I'm blind as a bat without my glasses, but since KB swing is a simple controlled movements.  I'm not too worried.  Real world problem for glasses wears, I guess.
Back to the WOD.  I love Rowing, and KB swings (other than the minor issues previous explained), but handstand push ups.  I'll grow to like it once I can do them unassisted.  It's very taxing on the shoulders.  But like everything that I'm weak at, it'll get better as I work more on it.  I guess I should consider taking some additional Gymnastic classes that Crossfit Armoury offers in the new year.  
My times for each section was 3 m 17s, 4m 11s, 5m 19s.  

Misc:

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.

EVERY 45 seconds for 12 Rounds:
 1 - 4:  1 Squat Snatch @ 60%
 5 - 8:  1 Squat Snatch @ 67.5%
 9 - 12: 1 Squat Snatch @ 75%

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