Day 294: CF Armoury: Thrusters; WOD - 18 Min EMOM
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| Friday; December 11, 2015 @ Crossfit Armoury |
:0-15
Warm-Up:
Banded Front Rack Stretch
1 Minute Hold bottom of Front Squat
10 Empty Bar Thrusters
Load Thruster Weight, test 9 unbroken reps
:15-27
STRENGTH:
12 Minute EMOM
Minute 2: 3 Thrusters
Minute 3: 8 Thrusters
Minute 4: 4 Thrusters
Minute 5: 7 Thrusters
Minute 6: 5 Thrusters
Minute 7: 5 Thrusters
Minute 8: 7 Thrusters
Minute 9: 4 Thrusters
Minute 10: 8 Thrusters
Minute 11: 3 Thrusters
Minute 12: 9 Thrusters
:32-37
WOD Warm-Up:
20 Beat Swings
Walk through and test each movement
Goal is unbroken, NOT 10 Reps
:37-55
WOD:
18 Minute EMOM
Minute 1: 1 - 10 Ring Push ups (substitute: Push ups)
Minute 2: 1 - 10 Strict Pull Ups (substitute: Jumping Pull-ups)
Minute 3: 1 - 10 Bar Dips (substitute: Box Dips)
Minute 4: 1 - 10 Chest Bar Pull Ups (substitute: Jumping Chest to Bar)
Minute 5: 1 - 10 Deficit Handstand Push Ups (substitute: DB pressor No Deficit)
Minute 6: 1 - 10 Unbroken Muscle Ups (substitute: Pendlay Barbell Rows)
Today's Coach: Jason
My Thoughts:
I think the Strength component sent shudders through out the box. It not just thrusters, but the rep scheme. It wasn't apparently until Don B., explained it to me that the half way mark is Minute 5 - Minute 6; where the reps you just did is now repeated in reverse order. It alternates between a high rep for one minute and then, with a low rep following for the next minute to give you time (hah) to rest. Again, I have to remind myself that this all part of the conditioning that we sign up for. We are, after all a Strength and Conditioning box.
One of the things that I found within myself that I shouldn't run away from a challenge, no matter how hard it looks. There's always a method to each problem, and it's all about mental toughness. The body will do what the mind tells it.
I'm a strong believer that all the hard work we put into our workouts will pay off in the long run.
Warm-Up;
Grabbed a rubber band and used it to do a Front Rack Stretch. Next, was to hold for a minute at the bottom of a front rack. Afterwards, we used an empty barbell and perform the thrusters movement, for 10 reps. Coach Jason suggested that we pick a weight that we can do unbroken for the thrusters, and that test would be doing 9 reps. I loaded my weight to 95 lb.
STRENGTH;
Scaled my weight to 95 lb for the thrusters. The total amount of reps after the 12 minute is 72. That right, 72 reps @ 95 lb, with varying degrees of rest. It's all a mental game, you just have to learn to pace yourself. I happy to say that I completed all 12 minutes @ 95 lb.
WOD Warm-up;
Attempted to do 20 beat swings, had to break this down to multiple sets. Coach Jason did a walkthrough for each of the movements and advised us that we could substitute it with other scaled options.
WOD;
I limited my reps for each of the movements, and aimed to hit the same number after each Round. Essentially, we had 3 rounds of each movements. I chose to use the substituted/scaled movements for all of them. I opted to use 135 lb for the barbell rows, and by the last round, I could only do about 4 reps. This was a challenging WOD, all 18 minutes of it!
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.
10 Minute EMOM:
20 second L-Sit on Parallettes
Remember to stay consistent in your training and tackle one WOD at a time!!
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