Day 314: CF Armoury: 25 Minute EMOM - Back Squat @ 80%; WOD: Calorie Row - 1 MIN ON / 1 MIN OFF; 5 Rounds

Hopefully NOT how I will feel later tonight...

Wednesday; January 27, 2016 [post 7am class] @ Crossfit Armoury

:0-5
Warm-Up:

10 Waterfall Back Squats in a Circle
10 Empty Bar Back Squats


:5-15
STRENGTH:

Work up to a 1 REP Back Squat @ 80% 1 RM Back Squat


:15-40
 EMOM for 25 Minutes 

1 Rep Back Squat

:40-45
WOD WARM-UP

Row easy 250 meter


:45-55
WOD:  

5 Rounds:

1:00 Minute ON / 1:00 Minute OFF
Row for Calories

Score is Total Calories



Today's Coach: Kyle L.

My Thoughts:
It's all about volume and getting ready for our upcoming competitions.   Building up that endurance/stamina on these lifts.   By the end of this week, my legs should be the size of the hulk.  Okay, maybe not.. maybe the size of Clem's (bottom), and not Jon's (top).

Warm-Up;
Coach Kyle asked us to gather around in a circle and remain at the bottom of the squat while, one person performs 5 regular squats.  Then the next person (clockwise) would do the same. Waterfall Back Squat, what a wonderful way to warm-up for squat day!  Each one of us did two rounds of 5 regular squats.
Next; setup and get an empty barbell and perform 10 squats before loading up the weight.


STRENGTH;

Image source:  https://crossfitprincegeorge.wordpress.com/2013/03/page/4/

We had 10 minutes to build up to our 80% of our 1 RM back Squat.  This would be the weight that we would be using for the next 25 minutes, every minute on the minute (EMOM); 1 rep back squat.

My 1 RM back squat sits at 285 lb, last done in August 2015.  Haven't tested it since, but I'm sure it has gone up since.   My 80% of that weight works out to be 228 lb.   Rounding it up to 230 and the percentage changes to 80.7%.  

My 80% (230 lb) of my Back Squat, closest station.
While Dennis D is adjusting his belt and readying for his lift. 

Last week, I felt that I was cheating myself by only doing 72% instead of 75%.  Today, I didn't want to repeat that.  So, I stuck with the programming and used my 80%.  Honestly, I felt great throughout the entire 25 minutes.  Other than feeling a bit wobbly on rep 19, because I lost focus.  Otherwise, I probably could've added another 10 lbs.  But, sticking to the programming is the key for me.


WOD;

I perceived this WOD as a recovery session from the Back Squat, although I was told otherwise.   At least, that was the view I had going in until we started.    Tabata style Calorie Row, where you row for calories for 1 minute and then rest for a minute; done for 5 rounds.   Score is Total Calories rowed.

Coach Kyle mentioned after our first round; as he points to the whiteboard with our initial calories rowed; that's the number that you are trying to hit after each round!   And of course, that number for me was never reached again for the remaining four rounds.  Close, but not enough.  Calories rowed was 25, 21, 21, 23, 23 = 113 calories.

You know you worked out hard when you leave an impression on the floor
(that would be Jonathan F. mark)

the position where most people were after the WOD

Recovery time

Misc:

Back Squats:
For me, this is a great sign of progress.  I remember last year, I was struggling to do 5 reps @ 225 lb  and was stuck at that weight.  Stuck as in not budging from that weight for months.   Hard work and great programming here at Crossfit Armoury is paying off in dividends.  I am forever grateful for finding such supportive coaching staffs, and the great programmer for our workouts.  Of course, all the great people that makes up Crossfit Armoury.  Always feeling the love at this place!

#crossfit  #crossfitarmoury #armourystrong #ourarmouryarmy #yeg #comejoinus #crossfitcommunity

Wednesday; January 27, 2016 @ Crossfit Armoury

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 HEAVY:
 High Hang Power Snatch
 Above Knee Power Snatch
 Below Knee Power Snatch

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