Day 307: CF Armoury: Sotts Press, OHS, Behind the Neck Press; WOD: 16 Min EMOM - Planks

The 9 am class working on the Strength component

Friday; January 15, 2016 [after 7 am class] @ Crossfit Armoury

:0-10
Warm-Up:

Behind the Neck Press
Sotts Press
Bottom to Bottom Overhead Squat


:10-20
STRENGTH:

Work up to HEAVY:
 1 Sotts Press
 1 Overhead Squat
 1 Behind the Neck Press

:20-30
 EMOM  - 10 Minutes 

 1 Sotts Press
 1 Overhead Squat
 1 Behind the Neck Press

:35-40
WOD Warm-Up:  

50' foot Inch Worm
Walkthrough Plank Position
Test Plank Positions

:40-56
WOD:  

 16 Minute EMOM 

0:30 Plank
0:30 Right Side Plank
0:30 Left Side Plank
0:30 Rest


Today's Coach:  Jason

My Thoughts:
Woke up this morning to some sore muscles.  Namely, my glutes (a continuation from yesterday), and my upper shoulders.  
I was so tired last night, that I actually fell a sleep having my snack.   My wife told me to go to bed if I was so tired.   Yup, going to bed at 8:30 PM, like an old man.  Wait, I am old. I'm 47.   Oh gawd...  /cry 

Thank goodness that today's class is fairly light in volume compared to this weeks of programming.  As one of my classmates mention yesterday; it'll be like an active recovery day!   That's a good way to look at it.

I had a discussion before class with the others, just to see if anyone else was sore.  Pretty much everyone felt the same.  Sitting was not as easy, just because of those muscle mentioned above. 

Prior to the warm up, I decided to tackle my sore glutes with a foam roller.  Why, why...!!?!?
Everyone goes thru it; it's painful in the beginning, but it always feels good to roll out.  I'll admit, it was more of lightly rolling on it than anything, using my arms and the other leg to take some of the weight off the roller.  It eventually gotten looser, but still tender.  The rest of the time, I used the roller on my upper shoulders.

Warm-Up;
Coach Jason advise us to start with a wooden dowel.  Some of us were already doing some dowel stretches, from front to back to warm-up.  Each of the 3 movements, we were to do 10 reps.  It was advised to do the Sotts Press with a hook grip.  The first few Overhead Squat (OHS) was a bit of a shock to my body as I tried to get down and back up. This is common with me, until I'm warmed and then execution is more fluid.  Although, I have a bad tendency with where my knee tracks over my toe.    Coach Jason caught that and asked where my knees were.  Yup, it's not where it should be.  

STRENGTH;
For the most part, most people moved to the 45 lb empty barbell.  A few of us opted to used a 5 kg (15 lb) training bar instead of the wooden dowel.   It's a tad bit shorter (width wise than a regular bar)

Source:  http://www.roguefitness.com/rogue-5kg-15lb-technique-bar

Once I did a few of the movements, I added 10 lb plate on each side.  I opted to use a regular bar after this instead of adding another 20 lb.   I tried with 65 lb, and then later with 75 lb.   That didn't go as well with the Neck Press, and then I eventually dropped down to just 65 lb.  My issue with the weight, was the Behind the Neck Press.  I'm pretty weak in that area.  Although, I had found that if I had narrow my grip a bit, it was much easier to lift.

Part 2 of the Strength was to use the weight determine above as our HEAVY and perform the same 3 movements every minute as part of the 10 minute EMOM.
I'll admit, that closer to the 9th and 10th minute; my Behind the Neck Press started to crumble.  Who knew, that 65 lb would felt like it was 150 lb; especially behind the neck.

WOD Warm-up;
Ah, inch worms.  50 foot inch worms, a good way to warm up more muscle.  Oh, did I mention that it pays to be tall and long?  Coach talked about the different planks that we plan to do for the WOD.   

WOD;

Dennis was so kind to bring out some foam square pads for some of us, so we had a nice padded area to do our planks.  Front planks were fairly easy, but the side planks; not so much.   Everytime I do planks and alternating between left, front, and right side, I have an image of  a Rotisserie Chicken, as it turns.  Don't know why, it just pops in my head. 

The WOD lasted Sixteen minutes, which I actually broke out in a sweat at the end.

Misc:
A few of us decided to stay and work on the Extra Credit.  We had 10 minutes to establish our 2 RM Front Squat.

I made an attempt to hit the second rep, but it didn't go as planned.  You can see the video below; just click on the 2 RM Front Squat 

VIDEO:  

  My attempt to hit my 2 RM Front Squat

The weight I used for my 2 RM Front Squat

Photo Bombed:

It happens....  and later, I asked him to do his rendition of Superman..

Thanks Super.... Stephen R.

My Therapy

The picture below sums it up the best.   I use Crossfit as my way of therapy.  It helps me deal with life, the stress that I get from work, and more so lately; with the recent passing of my mom.  Yes, there are other ways and I am in the process of following up on that.   For now, this is my way...

Also, thanks again for all those who reached out and offered to talk.  It  means a lot!  I love our crossfit box, and all the people.  My big extended Family!

#crossfitarmoury #caring #crossfitcommunity #family #yeg


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.

10:00 to work up to 2 RM Front Squat

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