Day 310: CF Armoury: DB Walking Lunge; WOD: 24 min EMOM

Jonathan F, and Clem H. from the 7 am class.

Wednesday; January 20, 2016 [post 7 am class] @ Crossfit Armoury

:0-10
Warm-Up:

50' Walking Lunge with Elbow Touch
Test DB Overhead Walking lunge (1 DB)
Test DB Front Racking Walking lunge (1 DB)
Test 2 DB walking lunge, DB's by side


:10-20
STRENGTH:

For Time:
50' Overhead DB Walking Lunge
50' Front Rack DB Walking Lunge
50 - 2 DB Walking Lunge
*If the weights drop any time, penalty is 12 DB Snatches


:25-32
WOD Warm-Up:  

Practice Hollow Body Rocks
Practice Hollow Body Hang

Practice Hollow Body Ring Support Hold

Practice Superman Rock

Practice Sorenson Hold

Practice KB Overhead Hold

:32-56
WOD:  

 24 Minute EMOM 

Minute 1:             20 second Hollow Body rocks
Minute 2:             20 second Superman Rocks
Minute 3:             25 Holly body Ring Support Hold
Minute 4:             25 Sorenson Hold
Minute 5:             30 Hollow Body Hang
Minute 6:             30 Kettle Bell Overhead Hold


Today's Coach:  Kyle L.

My Thoughts:
Ran a bit late coming into this class at 7 AM.  Stupid train on 170 Street, what's with that?  It's just not worth it to circle around; as most times, in the time for me to do that would result in a saving of 1 minute to get to my crossfit box.

Warm-Up;
Felt very old as I tried to stretch out/warm-up on the Walking Lunge with Elbow Touch.  Definitely don't feel as flexible as I am normally.    I guess that's a good indication of areas I have to work on.  Mobility and flexibility.   I certainly didn't know how much that would negatively impact me for the rest of the warm-up.
Coach Kyle suggested that we play around with a comfortable weight with the dumbbell for the Overhead, Front Rack and double DB walking lunge.  Started with 35 lb dumb bell, and then drop down to 25 lb and then back up to 30 lb during the warm-up.   Yes, it's light weight compared to everyone else.  But I have some major issues with my walking lunges.  
This was one of the areas that I found that I got killed in at my last Competition (Festivus Games) - Reverse Walking Lunge and Burpees.   Both areas that I said, I would work on.  Today; it's the walking lunges.  

STRENGTH/Conditioning;
Using the weight from the warm-up; and started  Since there were a few of us; 3 peeps on one side, and four on the other side of the rig.   It started with a 50' Overhead Dumbbell (DB) Walking Lunge  (keeping the arms locked and the DB above the head).  Once you reached, the end; you started back with it in the Front Rack position.  I played with the position of this and found that if I flare out my arms (like wings); it was easier.  Perhaps that wasn't the way it was suggested, but no one said anything.   After reaching where we started, we were to pick up the second DB of the same weight and did another 50' walking lunges.  I can definitely say, I hate this more than .....  a lot of other things.  I think I even said to the guys, that I would had prefer doing AirBikes over this.   
While doing the lunges, I kept a lot of focus on keeping my shins perpendicular to the my feet.  I always have issues with my knees going over my toes.   Trust me, my body (knees will promptly remind me with some pain) will tell me.
The above sets of lunges was repeat 3 times with 1 minute rest in between.  I will be hurting after this.  I was the slowest, but I did finish all 3 rounds.   Time shown in the above picture. Note, Ron and Carol are part of the 8 am class and I had managed to peel myself off the couch were I was recovering after our WOD to take the picture. (~ 15 minutes into the class).

WOD Warm-up;
Spent about 7 minutes working thru the various Hollow Body poses, including demos by Coach Kyle L.  He also asked us to fetch two KettleBells so we could hold over our head for 30 seconds.  The weight varied between everyone.  I went to 35 lb KB for each arm.  Which surprisingly prompt everyone to rethink the weight.  I do believe that this KB overhead was more of a rest period.

WOD;

Four rounds is what this 24 Minute EMOM works out to be, with the six different movements.   Due to the number of us and the limited equipment (namely, the GHDs) we staggered our start for half of the class.
We grabbed a foam mat to plant our body to when doing the Hollow Body Rocks, Superman Rocks.  We also used the rings to do a Hollow Body Ring Support Hold, which was a first.  The second round, I used a band to help elevate me; however my arms were wobbling a lot.  Arri who was in the rings in front of me gave me advice to lock my arms and plant them to my side; which really helped. It wasn't until the last round that I could actually hold out for the full 30 seconds.  The previous two times, I only managed to hold if for 15 - 20 second before bailing.  The hollow body hang was a bit difficult for me, while fulling engaging your core, pointing your toes; grip strength starts to go and of course, you start to sway/swing.  It gets a bit taxing on the shoulders/hands/arms.  Another area I need to focus on more.
I strongly believe todays workout focus a lot on core, an area where I need to work on more. And with that said, I will be feeling this the next two days.

Misc:


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 Pistol
 2, 4, 6, 8, etc..

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