Day 312: CF Armoury: Push Press; WOD: 16 Min EMOM - OHS, Double Unders

30 People for 11 AM Class; new milestone on a Saturday
Saturday; January 23, 2016 @ Crossfit Armoury
photo credit:  Crossfit Armoury FB page

Saturday; January 23, 2016 @ Crossfit Armoury

:0-15
Warm-Up:

Banded Front Rack Stretch
Walkthrough Press Elbow position VS Squat Elbow Position
10 Press
10 Push Press
Work up to HEAVY 4 Rep Push Press

:15-20
STRENGTH:

For Time:
 10 Sets of 4 Push Press
 Record weight and time

 15 Minute Time Cap 


:35-40
WOD Warm-Up:  

5 Behind the neck press
5 Sotts Press
10 Overhead Squats
Load Overhead Squat weight


:40-56
WOD:  

 16 Minute EMOM 

Minute 1:  5 Overhead Squat from the Rack (M: 155 lb / W: 105 lb)
Minute 2:  45 Double Unders (or 30 seconds Double Under practice)
NO SINGLES Allowed


Today's Coach:  'Cat' F. and Kyle S.

My Thoughts:
I don't usually do Saturday; but with only doing 4 classes earlier this week.  I felt the need to fill up my quota.  That in the fact, that I could go to the Competitor's discussion right after the crossfit Class.   I will most likely miss the competitor's WOD afterwards.  Way too many things to do on a Saturday and knowing my body, hitting another high volume WOD within an hour would not bold well for me.   I'm also keeping in mind that within the next  two weeks, I'll be heading off with 1/2 of the box for a big Crossfit Competition.  I'm aiming to be injury free.

Warm-Up;
Started off the warm up with the banded Front Rack Stretch.  We were to hold it for a minute on each arm, twice.   Well, a few of us did it twice and no I didn't hear what the coaches said.  Today was a first for the number of people.   We actually had 21 people attending the Saturday, 11 am class.   
There was a walk through for the Press Elbow and Squat Elbow position, demoed by the coaches.  Yes, coaches (two of them; which is pretty standard here at this boxes, mostly weekend and evenings).
Performed 10 reps of each, Strict Press and Push Press with an empty barbell.
Next, we started work up to a HEAVY set, 4 rep Push Press.   Due to the number of people, we all had to partner up for this.  I was partner up with Drew, who I haven't seen for a while. 
I'll admit, he really helped me push myself a bit more on this weight.  I was coming in this morning and was looking to use 115 lbs for the 4 rep Push Press.   I ended up using 135 lbs.  It was challenging, but not dangerously heavy.  Thanks Drew for the push!!

STRENGTH;
We used the same weight that we found on our Warm-up as the weight that we were using for the 10 rounds.  There was a time cap of 15 minutes, but we were left on our own best determine how much time in between for rest and the next round.   We tried to stay with a minute (that with both of us swapping out weights, as Drew was using 155 lbs - 2x 10 lb plates, one on each end) and rest.    As we got to the last few rounds; we added a few more seconds to the rest.   
10 Rounds, 4 Reps @135 lb / 155 lb for Drew was completed in 9 Minutes and 36 seconds for our team.   We used the balance of the time to rest/recover before starting the WOD Warm-up.

WOD Warm-up;
Grabbed a wooden dowel and did the warm-up. Switch to an empty barbell and did the 5 Behind the neck Press and 10 Overhead Squats.  However, I stuck with the wooden dowel for the Sotts Press.
We tested our Overhead Squat weight and was trying to determine if we should stay at 115 lb or drop down to 95 lbs.   Coach Cat came around to inquire if we were ready, and I had mentioned that we were unsure of what weight to use.   She said, we had 30 seconds before the WOD starts.  It wasn't until the last 20 seconds that Drew and I decided to go with 115 lbs.

WOD;

A 16 minute EMOM, with two movements each minute.  Essentially, it's 8 rounds if you need to make it easier mentally (I like things easy).  I still don't have Double Under, so I ended up scaling it with 30 seconds of practice.  Don't ask how many times I whipped myself, and in all sorts of places.
First 4 rounds of OHS @ 115 lbs (we both used the same weight) felt fine.   For me, the double under practice started to get to me.  The general feeling was, its starting suck a lot. My energy level started to drop.  By the last two rounds, OHS took a bit longer to stabilized at the top (overhead) before starting with my squats.    I really had to fight it on the last round as one of my shoulder started to give out.   Last thing I want is 115 lb dropping on my head.   Double under practice, the last two rounds resulted in 30 second of bad attempts.  Rope being tangled, legs too tired to jump, and before I knew it.. it was over.    A WOD well done...
Again, thanks to Drew for the big push on both Push Press and the OHS, I used weights heavier than before.  Going outside of my comfort zone, but not so much that it's too much.

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.

10 Minutes to work up to 1 RM Front Squat

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