Day 306: CF Armoury: KB Front Rack Walking Lunge Steps; WOD: 2012 Open Test
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| Thursday; January 14, 2016 @ Crossfit Armoury |
:0-10
Warm-Up:
50' Walking Lunge with Elbow touch
15 Kettle Bell Swings
Practice Kettle Bell Swings to Front Rack
Practice Kettle Bell Front Rack Walking Lunge
:10-20
STRENGTH:
Work up to HEAVY Kettle Bell Front Rack Walking Lunge
:20-30
10 Minute EMOM
:35-40
WOD Warm-Up:
10 Burpee Fast
10 Empty Bar Snatches
10 Beat Swings, 5 Chest to Bar, 5 Toes to Bar
5 Reps of each movement
:40-55
WOD: 2012 OPEN Test
2 Minute AMRAP:
Burpees
3 Minute AMRAP:
10 Snatches (M: 75 lb / W: 55 lb)
10 Snatches (M: 135 lb / W: 75 lb)
10 Snatches (M: 165 lb / W: 100 lb)
AMRAP Snatches (M: 210 lb / W: 120 lb)
10 Minute AMRAP:
15 Thrusters (M: 95 lb / W: 65 lb)
15 Chest to Bar Pullups
15 Box Jumps (M: 24" / W: 20")
12 Shoulder to Overhead (M: 95 lb / W: 65 lb)
9 Toes to Bar
30 Wall Balls
20 Double Unders
10 Muscle Ups (Substitute: 20 Ring Dips)
SCORE all 3 AMRAPs separately
Today's Coach: Jason
My Thoughts:
Honestly, I was dreading this workout. Although, I kept reminding myself it's only 15 minutes!!! However; after waking up this morning, I had some doubt on how well I would perform. I was sore in the glutes, and generally felt tired. I had check with some of my fellow ArmouryArmy to see how they were feeling once I made it to the box. Most of them felt the same with the glutes, and some had issues/tightness in the shoulders and traps. The latter, I didn't; so I counted myself lucky with that.
Warm-Up;
I knew I was tight, but I didn't know how much until I did the 50' walking lunge with the elbow touch to the ground. In the past, my elbow and arm would touch the ground; whereas this am, only my wrist would touch the ground. Even after 30', I only managed to get as far as half of my arm touching the ground while in a walking lunge. Yup, I'll feel this one..
Coach Jason suggested that we grab a light Kettle Bell to swing, just to warm up. I picked up a 35 lb one. He also suggested that we try swinging the kettle bell into a front rack on each side. Afterwards, he mentioned that we should pick up another kettle bell of the same weight and practice swinging both to a front rack. Next, we were to do the kettle bell (KB) Walking lunge; 8 steps in total (4 per side).
STRENGTH;
It was asked that we work up to a HEAVY KB walking lunge. I settle with 35 lb on each side. Walking lunges has never been my favorite and I was trying to be mindful in keeping my knees behind my toes, keeping my shin upright after the last incident (a few months ago).
Part 2 of the Strength involved using this Heavy KB weight and perform 8 rounds [8 steps, 4 per side] walking lunge steps. My decision to use 70 lb in total paid off. I'll admit, that I did grunt a few times in the first two rounds; although others (I won't say who specifically, see picture) sounded like he was constipated on the toilet. Okay, maybe that's too descriptive, but you get the picture...I finished all 8 rounds of KB Front Rack Lunge with 70 lb total, that's 35 lb each side; and yes, it's less than the Rx weight of the women. It's the best I can do.
WOD Warm-up;
Hmm, either I was asleep or I was asleep and didn't really do the WOD warm-up. I think we used this time to setup for the WOD. Getting our empty barbell out, loading up the initial weight for the snatches, and having 2x 45 lb plate as well as 2x 10 lb plate on stand-by. One was for the second round of snatches (135 lb), and the other for the 95 lb thruster. We also went and fetch a Box for Box Jumps, grab our skipping ropes, and a 20 lb wall ball. I didn't bother with setting up the Rings for the Ring Dip.
Coach Jason wanted us to Rx the weight for the second AMRAP (75, 135, 165, and 210 lb for the snatches). To get thru 10 of each of those weight in 3 minutes..... I would be happy to make it to the second round.
The third AMRAP, we could scale accordingly for the movements.
WOD;
First AMRAP, two minutes to do as many burpees. We also had to reach up to 6 inches above our head (meaning, we had to jump at the end). I decided to move under a bar that was over my head, and use that as a reference point to reach for. I went to the bar that I had used before for a similar workout, where we had to touch something 6 inches above our head after doing the burpee.
Second AMRAP revolved about Snatches, and we had 3 minutes to do them. Coach Jason said we could do them in any format, Power Snatch or Squat Snatch. I opted to do Power Snatches. The first one were @ 75 lb [10 reps], followed by 135 lb [10 reps], etc. However, I never made it to completing one @ 135 lb. I finished the 10 reps @ 75 lb, even though I had to break them into groups of 5.. I probably spent over a minute fighting with the 45 lb on one side. I couldn't mount that plate for the life of me, not sure if I was just overly tired with the plate swap or just clumsy. I'll go with clumsy as my frustration hit me just as Coach Jason called out the 30 seconds left mark. I opted to abandon the attempt to put the 45 lb and put on the 15 and 10 lb plate. I did the same on the other side, and brought the total weigh to 95 lb.
Third AMRAP (a chipper with a 10 minute time cap), started with 15 thrusters. This, I had to break into 3 sets of 5. Wow! With no rest in between AMRAPs, one can't help feeling gassed. I scaled the Chest to Bar with Jumping Chest to bar. Again, breaking them into sets of 3, 5 each. Next up was the Box Jump. I scaled the movement to step ups, but used the Men's 24" height. I ended up breaking this into various reps just to finish. Legs was tired, sweating so much that I couldn't see and there was not a dry part on my shirt to wipe it off.
Next up was 12 reps of Shoulder to Overhead (you can Push Press, Strict Press, or even Push Jerk). I opted to do Push Press, and the weight was the same as the Thrusters (95 lb). Broke this down into 3 sets, although I should had done 4 at a time. I ended up doing 5 at a time. Yes, again; not reading the board (even though I was next to the board) and wasting time and energy doing 3 more than I should had.
Toes to bar, was scaled to Knees to Elbow. Managed to get 7 in before the 10 minute time cap came into place. (see, now if I only did 12 reps on my prior movements; I would had finish my 9 Toes-to-Bar movement.
My Score:
AMRAP 1: 23
AMRAP 2: 10
CHIPPER: 64
Wow, what a workout that was. I haven't sweated this much since... the last time we did a long and high volume workout. I guess it's only fair that we get use to these as some of us are preparing for Battle on the Border crossfit competition. And I'm sure there will be a lot who will be getting ready for the Reebok 2016 Crossfit Open [registration just open today, sign up!!] Volume will help with our endurance. For me, it shows my areas of weakness and what I need to focus on for the next few weeks. All in, is the mental goal and commitment I have for my training.
Misc: |
| The rig, with bars overhead that are normally used for any bar work, like Bar Muscle Up, Chin Up, Pull-Up, Beat Swings, Toes to Bar, ... |
Second AMRAP revolved about Snatches, and we had 3 minutes to do them. Coach Jason said we could do them in any format, Power Snatch or Squat Snatch. I opted to do Power Snatches. The first one were @ 75 lb [10 reps], followed by 135 lb [10 reps], etc. However, I never made it to completing one @ 135 lb. I finished the 10 reps @ 75 lb, even though I had to break them into groups of 5.. I probably spent over a minute fighting with the 45 lb on one side. I couldn't mount that plate for the life of me, not sure if I was just overly tired with the plate swap or just clumsy. I'll go with clumsy as my frustration hit me just as Coach Jason called out the 30 seconds left mark. I opted to abandon the attempt to put the 45 lb and put on the 15 and 10 lb plate. I did the same on the other side, and brought the total weigh to 95 lb.
Third AMRAP (a chipper with a 10 minute time cap), started with 15 thrusters. This, I had to break into 3 sets of 5. Wow! With no rest in between AMRAPs, one can't help feeling gassed. I scaled the Chest to Bar with Jumping Chest to bar. Again, breaking them into sets of 3, 5 each. Next up was the Box Jump. I scaled the movement to step ups, but used the Men's 24" height. I ended up breaking this into various reps just to finish. Legs was tired, sweating so much that I couldn't see and there was not a dry part on my shirt to wipe it off.
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| SCORING Conversion to REPs |
Next up was 12 reps of Shoulder to Overhead (you can Push Press, Strict Press, or even Push Jerk). I opted to do Push Press, and the weight was the same as the Thrusters (95 lb). Broke this down into 3 sets, although I should had done 4 at a time. I ended up doing 5 at a time. Yes, again; not reading the board (even though I was next to the board) and wasting time and energy doing 3 more than I should had.
Toes to bar, was scaled to Knees to Elbow. Managed to get 7 in before the 10 minute time cap came into place. (see, now if I only did 12 reps on my prior movements; I would had finish my 9 Toes-to-Bar movement.
My Score:
AMRAP 1: 23
AMRAP 2: 10
CHIPPER: 64
Wow, what a workout that was. I haven't sweated this much since... the last time we did a long and high volume workout. I guess it's only fair that we get use to these as some of us are preparing for Battle on the Border crossfit competition. And I'm sure there will be a lot who will be getting ready for the Reebok 2016 Crossfit Open [registration just open today, sign up!!] Volume will help with our endurance. For me, it shows my areas of weakness and what I need to focus on for the next few weeks. All in, is the mental goal and commitment I have for my training.
I suspect that I will be hurting later today, but will try to work on some mobility tonight at home and take an epson bath. As tomorrow will be another fun day with Sotts Press, and doing HEAVY squats as well as Planks! As another member mention, think of it as an active recovery for today.
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 2:00 for 10:00
1 Legless Rope Climb (Attempt)
Remember to stay consistent in your training and tackle one WOD at a time!!
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