Day 303: CF Armoury: Push Press; WOD: 12 min AMRAP - Chest to Bar Pull Ups, Unbroken KB Swings

Monday; January 4, 2016 [after 7 am class] @ Crossfit Armoury

:0-15
Warm-Up:

Front Rack Elbow Rotations
10 Shoulder Press
10 Push Press
Work up to HEAVY 8 Rep PUSH PRESS

:15-31
STRENGTH:

Every 2:30 Minutes for 6 Rounds:
 8 Push Press


:36-43
WOD Warm-Up:  

20 Beat Swings
Test Pullups
12 Unbroken Kettle Bell Swings


:43-55
WOD:  

12 Minute AMRAP:
1, 2, 3, 4, ......
 Chest to Bar Pull-Ups
 Unbroken Kettle Bell Swings (M: 70 lb / W: 53 lb)


Today's Coach:   Kyle

My Thoughts:
First day back, first class of the year (2016) for the  #7amstrong  crew; and we have a packed class.  All the stations on the racks/rigs were full and some of the people had to use the Olympic Lifting platforms!!!   Wow, this a good showing of how dedicated we are, or we just need to get rid of the Christmas food, over-eating frenzy that I'm sure the bulk of us did.

Warm-Up;
Well, spent the first bit getting my body re-acquainted to movements that I haven't done since December 24.   That's a long time in between for not exercising, and yes; my body did not feel as 'strong' as it was when I was doing crossfit on a regular basis.  Yeesh, how quickly we lose that conditioning/endurance and mobility.  Using just an empty bar, the class perform 10 shoulder press and then 10 push press.
Afterwards, we all worked on building up to a HEAVY 8 rep Push Press.  I went lighter than usual and stayed with 95 lb.  My lack of a schedule for sleep (staying up late, sleeping in) over the Christmas break had a direct impact on how I performed today.  I knew it would catch up to me..  [that's my excuse, and I'm sticking to it]

STRENGTH;
Using the weight achieve in the Warm up; every 2 minutes and 30 second, we were to execute 8 Push Press.   We were to do this for 6 rounds.     First few rounds as always, seems overly easy.  Mid way, it starts to hit you, and by the last round...  you know... ugh.

WOD Warm-up;
Focus on my Beat Swings during the warm-up and avoided imagining myself as a side of beef hanging on a meat hook.  This image stayed with me throughout last year, and probably caused more negative thoughts onto myself [which then hinder myself from succeeding in this movement].  New Year, requires new thought process.   Trying to stay positive on all things, no matter what had and is happening around you.
I tested my Chest to Bar Pull Ups (scaled it to Jumping Chest to Bar Pull Up). Picked a nice Kettle bell for my 12 unbroken swing.  Nice as in scaled @ 53 lbs, instead of the 70 lb.

WOD;

Just to be clear, the 1, 2, 3, 4...  corresponds to not the minute [that would be an EMOM], but an ascending ladder (reps) for each of the movement.   Example:  after doing 1 Chest to Bar Pull-up, and 1 Unbroken KettleBell Swing; then you move 2 of each movement, and 3 of each and 4, etc...
One thing I do have to thank, is my friend Leanne; who uses Kettle bell swings as a rest period during her workouts.   I found as long as I have a certain pace, and that the Kettle Bell is still swinging; you can use that time to slow down your breathing and potentially the heart rate.. 
I managed to make it to Round 9; finished the 9 reps of Jumping Chest to Bar Pull-ups.  That's 100 reps in total in the 12 minutes.

Misc:

Post WOD pics (Dennis D., and Clem H.)

Post WOD pics (Jon F. and Ray S.)

Post WOD pics (Taman M., Arri M., Jon F. and Ray S.)

The crew that stayed around afterwards as we were all headed for a group breakfast.   It's kinda a bonding time for all of us, and we all know how important it is to have breakfast!  For some of us, it's the second meal of the day.   
The invite is open to anyone and not limited to just the 7 am class.  We are always happy to have more people join us.  #ourarmouryarmy   (hashtags you can follow us on Instagram)

Post WOD Breakfast; it's not everyday... but ever few weeks that we go out...

Monday; January 4, 2016 @ Crossfit Armoury

So a bit of something personal, as this blog is all about my journey into crossfit.   As I had mentioned in my past posts, I'll be writing about the good, the bad, the challenges, and the triumphs in Crossfit.  I've decided to share a bit more about myself.  If you wish, just click onto my next post and you don't have to read any further.

Recently, there's been a death in my family.  A love one, and our family is going thru the process of arranging funerals services.   I suspect that this will directly impact my future schedules, and other sorts.  Family always comes first..   Anyways, I just wanted to share why my blog entries had taken a pause on the updates.  No worries, I have every intention of writing my day to day crossfit journey.  It might take a bit longer to get published to the net (this blog).


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 10 Minutes:
 MAX UNBROKEN HANDSTAND WALK

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