Day 316: CF Armoury: 1 RM Clean; WOD: 6 Rnds - HSPU, T2B, C2B, Burpee box Jumps, Row

My happy home, where it feels like a family.  Everyone is welcome!!!

Monday; February 1, 2016 [post 9 am class] @ Crossfit Armoury

:0-10
Warm-Up:

Banded Front Rack Stretch
Barbell Front Rack Stretch
Front Squats
High Hang Squat Clean
Above Knee Squat Cleans
Below Knee Squat Cleans


:10-30
STRENGTH:

Work up to 1 RM Clean


:35-40
WOD Warm-Up:  

50' Bear Crawl
Test Handstand Push-ups
15 Beat Swings
Test Toe-to-Bar and Chest-to-Bar
Test Box Jump Over
Test Burpee Box Jump Over


:40-55
WOD:  

1:00 Minute ON / 30 seconds OFF for 6 Rounds
 3 Handstand Push-ups (substitute: Dumb bell or Kettle Bell Press)
 5 Toes-to-Bar (substitute: Knees to Elbow)
 7 Chest-to-Bar (substitute: Jumping Chest to Bar)
 9 Burpee Box Jumps (substitute: burpee jump over plates)
 Row 250 meter

* Start Wherever you left off
** GOAL is 3 FULL ROUNDS


Today's Coach:  Jason

My Thoughts:
We are starting a new cycle this week, and it will focus on prepping for the Open.   While a lot of the members here at Crossfit Armoury are getting ready for weekend competition, Battle on the Border.  Some of us will be doing less days training.  Myself included in this and my blog will reflect that.  I plan to do today, tomorrow and Wednesday class; while taking Thursday and Friday off.  I'm competing in the Scaled division on Saturday and Sunday.   

There is 29 teams and 4 pro's from our box entering this competition.  This is Canada's largest Crossfit competition, with 425 competitors.   Short of the Open which is the largest. A total of 60 members will be participating from Crossfit Armoury!!!

Now, I've gotten sidetracked.  Sorry, just very excited!!   

Back to today's class..

Warm-Up;
A lot of stretching in the front rack position. Started with a rubber band and held the arm in position for a minute before switching (the position of a front rack) to the other arm.
Next, we grabbed a partner (today, it was Mike S) that held the barbell; while the other partner help elevate the elbow upwards until it's practically choking the other partner.  <evil grin>  
Coach Jason asked us to perform 7 of each; Front Squats, High Hang Squat Clean, Above Knee Squat Clean and Below Knee Squat Clean.
Yup, I'm warmed... and almost tired after doing that.
Next, start loading up the weight...

STRENGTH;

1 RM CLEAN -  205 lb; PR for me

1 RM Clean testing; anything with 1 RM is send both chills and excitement to my system.  I would probably feel better if I had gone to bed the night before and gotten 8 hours of sleep.  But no, I ended up getting 4 hours of sleep.  Yes, how the hell do I go about doing stuff like that to myself; knowing full well that today was the 1 RM test.   Actually, I was surprised by the results.   My last 1 RM Clean was 185 lb done back in August 20, 2015.
While building up to my 1 RM; Coach Jason would give me pointers after each attempt.  Keep the bar closer to you...   when pulling up,  keep the arms straight until you hit mid thigh and then pull...    get underneath the bar faster..    faster front rack position.
I just kept repeating that to myself and tuned everyone out.  

What I did next, which is different than the past is that once my hand touch the bar (hook grip) and I pulled up, just enough that I felt tension between my muscle.  I turned off my mind and execute the movement.  No thinking, just DO!   
Surprisingly how easy that was and the next thing I knew, I was 10 lb over my previous 1 RM.   Afterwards, there was 3 minutes left and I decided to add another 10 lb to the lifts (you can see from the picture, it was 2x 5 lb plates - SILVER ones).

I repeated the same steps from above and was able to Squat Clean 205 lb!  That's my new 1 RM for Cleans.  A 20 lb increase since August!

I did receive feedback from Mike K, one of the higher level athlete at the gym and he mentioned that if I speed up my cleans; I shouldn't have any problems increasing my weight.  Thats always good to hear and getting another eye on my lifts.   He explained where I was slow and where I should explode with the pull.  I will work on that in the near future, more practice.  More refinement on my part, heavier weight can come later.  I just need to nail my technique down, and the only way I can do that is with more practice.

WOD Warm-up;
After putting the barbell, weights away; and performing a mental celebration for hitting a PR.  Started with the 50' straight leg bear crawl and then pulled down the equipment to be used.  Set it all up and did some sample runs of each movements.
Coach Jason had gathered us around the whiteboard prior to review what the WOD will be, and mentioned the scaled components.  I asked if could do Step Ups on the wooden box instead of using plates.  He said, yes.    Time to move forward on this.

WOD;
I modified almost every movement except for the Rowing.   The modifications that I used were what was describe above with the exception of using a box (with a foam pad on top of the box) for the Handstand Push Up, and doing step-ups for the Box Jump Over Burpees.

Setting up for the WOD

Scaled:  Handstand Push-up with a box

Not sure where my energy went (probably the lack of sleep), but didn't have much in my tank.  I only managed to complete 2 full rounds within the 6 minutes.   Wow, very surprised by this results.  I think I was more winded on the rowing where it almost took a full minute to row 250 meters.  

Misc:

Pretty stoked about the competition coming up at this weekend, February 5 to 7th, in Lloydminister, Alberta/Saskatchewan.  You'll be see me referencing this for the next few days and I'll be posting about it from my Instagram.   www.instagram.com/rockyquon

Blog won't be updated until I get back, so there will be a bit of delay in my posting.   Sorry.

This will be my first crossfit competition for 2016, one of three currently registered.   I have another one that I plan to participate at the end of June; once the registration is open.  I've never competed in so many events in a year.  But, I guess this is  a good way to best determine how well I have progress, and as well as what areas I need to focus on for the year(s) to come.   It will be fun, and the experience will be priceless.

Post WOD Chill

Mike S. laughing at me for being too photo happy

Our usual, bi-monthly Post 7 am class breakfast, today became an brunch instead; meeting at 11:30 am.

The standard order:  Grand Forks Breakfast, with Pancakes on the side
(I shall be full until dinner now)

Clem H., who's not happy that I'm asking for a smile.. and the fact he's hungry!
He probably also regrets sitting in front of me <grin>

After some coaxing, a smile from Clem, and of course; Gino.... 

Other items to mention; will be looking forward to welcoming and meeting some new members from another crossfit gym who will be joining us in the upcoming weeks!  


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.

EMOM for 10 Minutes:
 Minute 1:  Hold Handstand for 40 seconds
 Minute 2:  Hold Hang from Rings for 40 seconds

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