Day 308: CF Armoury: Snatch Balance; WOD: 1 Minute ON/OFF for 3 RNDs - Wall Balls, Burpee Box Jumps Over, KB Swings
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| Monday; January 18, 2016 [post 7 am class] @ Crossfit Armoury |
:0-10
Warm-Up:
Behind the neck press
Sotts Press
Bottom to Bottom Overhead Squat
Heaving snatch balance walkthrough (no feet movement)
Snatch balance walkthrough
:10-20
STRENGTH:
Work up to HEAVY (about 75 - 80% 1 RM Snatch):
Heaving Snatch Balance
Snatch Balance
:20-28
WOD Warm-Up:
8 Minute EMOM
1 Heaving Snatch Balance
1 Snatch Balance
:33-38
WOD Warm-Up:
10 Burpee Fast
5 Burpee box jump overs (No step ups)
15 Wall Balls Unbroken
:38-56
WOD:
1 Minute ON / 1 Minute OFF for 3 Rounds:
Wall Balls *should be light enough that you can go the full minute without taking a break
Burpee Box Jump Overs
Kettle Bell Swing (Same rule as Wall Balls)
Compare scores on each movement, not rounds
Today's Coach: Jason
My Thoughts:
Oh Monday; so hard to get started. Trying hard not to be so silly on these days when I'm working out. Been modifying my pre-workout routine (specifically with food) slightly, to see if any the minor changes will have a direct impact on the way the workout goes. I'll update this section after a week to playing with my food intake.
Warm-Up;
Used a wooden dowel to start off the warm-up and went thru each of the movements. Each were performed 10 times. Afterwards, Coach Jason motion myself and Kickstarter Mike to approach him. He worked with both us on our movements, some minor tweaking on the Heaving Snatch Balance and Snatch Balance.
STRENGTH;
The goal was to work up to a HEAVY (75 to 80% of 1 RM Snatch) on both the Heaving Snatch Balance and Snatch Balance. However, my percentage never even came close to that. My percentage was closer to the 50% mark. I blame my overly tight shoulder and maybe some limited mobility in that area. (I need to work on some mobility). The weight I ended up using was 65 lb
Part B; an 8 Minute EMOM using the weight determine from above (65 lb), performing 1 Heaving Snatch Balance, and 1 Snatch Balance.
WOD Warm-up;
I scaled my Box Jump Overs to 4x 45 lb bumper plate (for height purpose, since we weren't allowed to do Step Ups). Next time, I'll add another 45 lb bumper plate. It was suggested that we pick a weight for the Wall Balls that we can perform for a minute, unbroken. I went looking for a 18 lb one, and there were not. Nor were there any 16 lb; and then ended up with a 14 lb wall ball.
WOD;
Think of this as or similar to a Tabata, with one minute of work; followed by one minute of rest before starting the next movement. Like most WOD; the first round, you always feels great to do them, and it never seems to overly challenging Second round; no so much.. I just kept aiming for similar numbers that I did for round 1, and used that same strategy on round 3. Believe it or not, this WOD was quite challenging, in the sense it that it left you gasping for air. Well, for me it did. I tried very hard to use the Kettlebell Swings as my recovery stage (I even took off my glasses so I don't end up having them slid off my face; see my previous blog entry). And as for what weight I used for Kettle Bell, went with 35 lb.
My wall that I hit, was the last round of Wall Balls. I dropped about 10 reps, simply because my legs were exhausted and I was punched in the face by the Wall Ball. It happens; and I wasn't hurt, just a bit frustrated (namely I didn't catch the Wall Ball). As you can see from the chart, my Burpee over Box Jump was a slow decline after each round.
I did have some extra pep on the last round of Kettle Bell Swings, to squeeze out 2 more reps.
Another factor that you think 1 minute of rest is enough; but that time comes and goes so quickly. Most of the time, you only have a few seconds to drink some water, walk around and go tackle the next movement.
After the WOD; most of us just sat off to the side drinking our recovery drinks and looked somewhat beat. It was a good WOD to do. I think I may had sat around for a good 20 minutes to recovery before changing and heading home.
Here's an idea of how my heart-rate was during the WOD, information pulled from my Fitbit Surge.
Misc:My wall that I hit, was the last round of Wall Balls. I dropped about 10 reps, simply because my legs were exhausted and I was punched in the face by the Wall Ball. It happens; and I wasn't hurt, just a bit frustrated (namely I didn't catch the Wall Ball). As you can see from the chart, my Burpee over Box Jump was a slow decline after each round.
I did have some extra pep on the last round of Kettle Bell Swings, to squeeze out 2 more reps.
Another factor that you think 1 minute of rest is enough; but that time comes and goes so quickly. Most of the time, you only have a few seconds to drink some water, walk around and go tackle the next movement.
After the WOD; most of us just sat off to the side drinking our recovery drinks and looked somewhat beat. It was a good WOD to do. I think I may had sat around for a good 20 minutes to recovery before changing and heading home.
Here's an idea of how my heart-rate was during the WOD, information pulled from my Fitbit Surge.
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| Data pulled from my Fitbit Surge |
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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.
Death by Deadlift @(M: 225 lb / W: 155 lb)
Remember to stay consistent in your training and tackle one WOD at a time!!
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