Day 305: CF Armoury: Push Press; WOD: Calorie Row, Handstand Walk

Wednesday; January 13, 2016 [after 7 am class] @ Crossfit Armoury

:0-15
Warm-Up:

Partner Front Rack Stretch
Dowel Shoulder Press
Dowel Push Press
Work up to a heavy 6 rep Push Press (STRICT Push Press)


:15-25
STRENGTH:

 10 Minute Time Cap 

8 Sets of 6 Push Press at weight established above

Rest as Needed

:30-35
WOD Warm-Up:  

Row (M: 15 / W: 12) calories for time, scale as needed
Bear Crawl 100'
Test Handstand Walk


:38-55
WOD:  

 20 Minute Time Cap 

Minute 1:  (M: 10 / W: 8) Calorie Row
Minute 2:  20 foot Handstand Walk (Scale: 50 foot straight leg Bear Crawl)


Today's Coach:  Kyle L.

My Thoughts:
Wow, another fuller than full class for 7 am.  Twelve peeps showed up for class this morning.  Great energy in the box for the full hour.  Lots of fun and friendly teasing between each of us.  For me, it was great to see everyone and as well as those I haven't seen since last year.  Lots of love in this box, definitely feels like a big happy family.

Warm-Up;
Partner up with Jon F., for the Front Rack Stretch as he's similar in height as me and he was in the next station to my right.  I've partner up with Jon before for this particular stretch. It feels like we are always trying to push that bar as far back as possible without choking each other with the empty barbell (front rack position).  One partner has to raise the elbow of the one holding the empty barbell.  We did the hold for a minute and then switch.
Afterwards, we used the empty barbell to do both Shoulder Press and Push Press.  I did 5 each, while someone (Ray S.) mentioned it was supposed to be 10 each.  Meh.
Coach Kyle asked us all to gather around in a semi circle as he explained the strength component workout.  He gave us some time to find a HEAVY 6 rep Push Press.

STRENGTH;
Using the weight that was found in our warm up, the HEAVY Push Press.  We were given 10 minutes to do 8 set, 6 reps each of Push Press.  Each one of us was given the freedom to pick the amount of rest before starting the next set.  Coach Kyle mentioned that one of the 6 am didn't finish because of time management.  
Everyone had their own pace initially, but after the first round; we started to follow others who started their next set.  I think some followed me, whereas I was following Dennis (a few seconds afterwards).  I had looked at the clock and always started about 9 seconds after each minute.  I kept this pace and finish all 8 sets.  Although, I think I might had done an extra set. I never said, Math was my favorite subject.  Sad, when I do weights; I always seem to lose the ability to count single digits  /sigh   The weight I used was 105 lbs.

WOD Warm-up;
Coach Kyle had suggested that we leave an area on both side of the rig for handstand walks (or 50' bear crawl with straight legs - scaled), and move the Concept2 Rowers to one side.
At some point, most people had to share a rower as there wasn't enough.   Erin B. and I were the only one not having to share a rower.
Warmup on the Row was 15 calories.  I ended up doing 17 calories as I was 
  a) not listening to the coach when he was explaining how many calories 
  b) didn't look at the whiteboard and re-read the WOD Warm-up component
  c) distracted by joking around with Erin and the others...
Did a 50' practice bear crawl.  Again, see B above.

WOD;

I scaled my Handstand Walk to Bear Crawl with straight legs.  Its a good way to build up those muscle you would eventually use for doing handstand walks.  Its really amazing when you see other who are both attempting to do a handstand walk and as well as those who have the handstand walks down. So much control and so much balance!  One day, I'll get there.  For now, I'll just focus on completing my 10 rounds of 50' Bear Crawl with straight legs.  I know that my shoulders will be exhausted by the end of my 10 rounds, as we are also doing calorie rowing.    
One of the nice thing about being tall, is that Rowing is somewhat easier.  That length helps with each pull.  I set the damper to 8.5, and made sure that I did long HARD pulls with a pause at the end instead of ROWING like a person trying to start a gasoline lawnmower.  I managed to get 1 calorie for each ROW.  This was the case for the first 7 sets.  The last 3 sets varied between 1 and 2 pulls for each calorie.
I really enjoyed today's WOD, all 20 minutes of it!   Odd thing to say... I know.

Misc:

Once again, it's breakfast time!  It's becoming a tradition for all of us to head out for breakfast after our 7 am class.  I know; we had originally set it to be every 2nd Monday.  But for some unusual reason (Dennis made a special request for Wednesday), we did it today.

Again, the breakfast outing is open to anyone from the box [Crossfit Armoury].  Heck, if you don't come to the class, you can still come for breakfast.  We may just tease you a bit for not doing class.. but it's all in good fun.

#ourarmouryarmy  #crossfitarmoury #crossfitcommunity #yegfitness #breakfastisimportant

Gino, Ray, Clem

Mike, Erin, Dennis, and Gino
I think the discussion was about the 5 eggs that Gino was gonna to order.

Gino's breakfast:  5 Eggs!!! Chunky hash browns,
a slice avocado and a side order of "Tossed Salad"

Post WOD Breakfast @ Ricky's All Day Grill
(Mike S., Erin B., Dennis D., Gino S., Ray S., Clem H., and Tony Q.)

When Motivation gets trolled:

Sometimes, it's great to pick someone random at the box and use him/her as a motivation or as a benchmark to help push one self.    Usually this is done within the privacy of one's mind.   Although, I had seen some out-right challenges issued to others.   I think it's fair to say that our box is made up of friendly and competitive people.

For example, yesterday was an impromptu challenge between Dennis P. and Jon. F., two fellow #7amstrong members.   To the point where it now has spread onto each other Facebook and I wouldn't doubt; it may go onto Instagram.  Nothing better than a friendly rivalry.  


How it started: 

Jon had advised us in a separate conversation that he plans to out lift Dennis in the back squat by 5 lb.  But as it turns out, Dennis instead lifted 10 lb more than Jon.  The look on Jon's face was priceless..  It would probably be something like this animated gif.   

Fool me once, shame on you; Fool me twice, shame on me!
You broke my heart Dennis! — feeling heartbroken.

Which now has to lead to a redemption today in our class with Push Press.   During the build-up to a HEAVY Push Press weight, Jon and Dennis were matching each other in weight.   Only at the end, prior to the actual 8 sets of 6 Push Press; he managed to slip on 2x 1 lb plates.   Which of course put him 2 lb above Dennis.  Oh, the silly games we all play.

Remember, "You're only competing against yourself" as it's been preached by some of the coaches in my past.   But secretly, we're always trying to beat the next person.

For me, I'll keep my competitive motivation person private...  

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.

5:00 AIRBIKE for Max Calories
*Compare to last weeks Row for Calories

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