Day 315: CF Armoury: 15 x 2 Push Press; WOD: AMRAP - Pull-Up, Push-Up, Air Squats, HS Walk

Friday; January 29, 2016 @ Crossfit Armoury

:0-15
Warm-Up:

Banded front rack stretch
10 Press
10 Push Press
Work up to Heavy 2 Rep Push Press


:15-30
STRENGTH:

15 Sets for TIME:
 2 Push Press

 15 Minutes Time Cap 

Record weight and Time


:35-40
WOD Warm-Up:  

Beat Swings, 5 Pull-ups
Bear crawl, 10 Push Ups
1 Jumping Air Squats
Test Handstand Walk


:40-55
WOD:  

 AMRAP - 15 Minutes 

5 Pull-ups
10 Push-Ups
15 Air Squats
20' Handstand Walk


Today's Coach:  Jason

My Thoughts:

Warm-Up;
Always nice to warm-up with a band, the hard part is finding the correct size (width) of band.  I usually go with the blue one that is about 5 cm wide; but for whatever reason, I picked a blue tube like band.   Not sure where my headspace was.   Anyways, went back to get a rubber band that corresponded and began my front rack stretch.    I'm always feel a bit like a deer in the head light and looking around to see what everyone is doing with the stretch. (that's because, I'm usually chatting with someone earlier and not really paying attention to the coach - yes; I know...  Sorry Coach Jason!!)  We did each arm for a minute.
Swapped out the rubber bands for empty barbells.   Did 10 Strict Press, followed by 10 Push Press
Next; we were to build up to a HEAVY 2 rep Push Press.  Last Saturday; I managed to hit 135 lb for 4 reps, 10 sets each; all done within the 15 minute time cap.  I talked to Coach Jason; and he said to go heavier.  I always have a hard time judging on how much to go at times.  He suggested 155 lb; and honestly; I was going to go with 145 lb.  I gave the 155 lb a try and it felt good.

STRENGTH;
Using the weight from the warm-up; 155 lb for 2 reps; and doing 15 sets.  We had 15 minutes to complete this in, and use our own pace.   I managed to follow a pace of every 45 seconds to perform a lift.   Although, after 8 reps, I had to extend that pace time to 65 to 70 second per lift.  I did drop it twice, only able to perform 1 of 2 lifts.   And it was only fair that I would make up for that by doing an extra set.   Total time to do this strength component at 155 lb was 13 minute and 26 seconds.

WOD Warm-up;
Tried my best at doing a beat swing, but the shoulders are now a bit on the tight side and sore.  I did the bear crawl from one end to the other, 50'.

WOD;

So, the intention of this WOD is for speed.  Since I can't do a lot (5+ pull-ups, without the fear of doing harm to myself - and a week away from my next big crossfit competition) of pull-ups; we scaled the pull-up to Ring rows.  I scaled the 20' Handstand walk with a 50' straight leg bear crawl.   At some point, my Push Ups were not being performed with a straight back and it was suggested that I used a box and perform the push up.   
I managed to finish 6 rounds and 5 Ring Rows within the 15 minute time cap.

Scaled the Pull-ups with Ring Rows

Misc:

I'm seeing a few higher level athletes training at our facility.  Now we do receive a lot of drop-ins from time to time, just because that's the thing to do when your at a different city.  Go train!   I'll see if these folks stick around or not, and if they do... I'll post who they are.

No, I didn't go and get their auto-graphs or get pictures taken with them.  I also avoided chatting them up as I'm trying to respect their privacy as well.  Heck, they're here to train, not a meet and greet.   If there is time, and it happens to comes up after their workout and they seem receptive to a chat.  I will then approach them then.


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 Airbike for max calories
 Score to beat:  162 for guys, 125 for ladies

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