Day 317: CF Armoury: Shoulder Press Ladder; WOD: 27-24-21-18-15-12-9-6-3 KB Swings, Wall Balls

Tuesday; February 2, 2016 @ Crossfit Armoury

Rep scheme/scoring

:0-10
Warm-Up:

50' Inch worm w/Downward dog
Dowel Pass-throughs
Dowel Rotations
Barbell Shoulder Press
Work up to 50% Shoulder Press Max


:10-25
STRENGTH:

Shoulder Press Ladder:
 3 Reps EMOM
Start at 50% 1 RM (Empty barbell for those who are unsure)
Add 5 to 10 lbs per minute until failure or Time Cap

*** (for those who are attending BotB - Battle on the Border) 
      Work up to 1 RM S2OH (Shoulder to Overhead)


:30-35
WOD Warm-Up:  

Walk-through loaded posterior chain on Kettle bell Swings
Test 15 unbroken Kettle Bell Swings synchronized as a group
Group Bomb Squat (All in a squat, one person in group does 5 squats then 
 next person in clockwise order)
Test 15 Wall Balls Synchronized as a group


:35-55
WOD:  

27 - 24 - 21 - 18 - 15 - 12 - 9 - 6 - 3
Kettle Bell Swings (M:70 lb / W:53 lb)
Wall Balls (M: 20 lb / W: 14 lb)
 20 Minute Time Cap 


Today's Coach:  Jason

My Thoughts:
Ugh, shoulder is sore, but will be seeing Arri (physiotherapist at Optimize, next door) after the class.  Going to 'try' to take it easy with today's shoulder work.  Clem had asked Coach Jason that the people who are attending Battle on the Border could work on finding 
  a) our max weight for Shoulder to Overhead
  b) what a good weight to start up with 
  c) do it within the 12 minutes you would be expected to do the WOD in.  Realistically, 
      6 minutes each for you and your partner.
One of the WOD's called for 1 RM S2OH.  With a 12 minutes shared between you and your partner.

Warm-Up;
Started with a nice 50' inch worm and a Downward Dog position at the end of the top of the movement.  I was so use to the past week of bear crawls; that I almost took off down the 50' stretch in that movement.
Next, we were to get an wooden dowel and do some pass-throughs (10) as well rotations (5 in each direction).
Afterwards, we started with an empty barbell for the shoulder press, performing 10 of these.
For those who were doing the STRENGTH; you were suppose to work up to 50% of your shoulder Press Max.   For others who doing the BotB - 1 RM S2OH; start loading the weights

STRENGTH;
While, I can't say what this ladder was about, all I can say is that my shoulder is pretty sore and tight and my attempt to hit my previous high weight on the Push Jerk didn't succeed.  Last time, it was 200 lbs.   I started with 95 lb for a few reps and then move to 135 lb and actually got stuck at 165 lb.   I actually felt weak and couldn't get any hip thrust.  Tried a different style, Push Jerk and as well as the Split Jerk.  Those didn't go as well as I had envision before.   It was more frustration on my part than anything.    Will take some time off tomorrow; maybe a bit lighter load than I planned and rest up for this weekend.

WOD Warm-up;
Coach Jason suggested that we get a kettle bell that we can swing for 15 reps, unbroken.  I picked a comfy weight of 44 lb (20 kg).    Next; we were gathered around in a circle and did group Bomb Squats (where all of the people are in the bottom of a squat, while one person in the group does 5 squats, then the next person clockwise order perform their set).  We repeated the circle twice.
Next, was a fun and yet very entertaining attempted at 'synchronized wall balls'.   Yah, I think the best we could do was about 5 reps before it fell apart.  But we had a good laugh about it thou!

WOD;

Oh this was gruelling, and I did hit my 20 minute time cap without finishing.  I used a 20 lb Wall ball and scaled my kettle bell with a weight of 44 lb (20 kg).   Something about kettle bells and I don't tend to get a long.  All that swinging, perhaps its the distribution of blood and press; but really, it makes me kinda woozy.  
Coach Jason mentioned that after the sets of 21; we were more than half way done the WOD.  Great..., just great.  Getting there was just plain brutal.   I can't tell you how hard/tiring this WOD was.   I probably spent too much time resting between sets, and as it go closer to the end; I found I need more.   I'll admit; there were times where I just wanted to throw in the towel and walk away.  I didn't, I just kept grinding thru it.
My results:  finished the 18 rep count of Wall Balls.  I know the whiteboard above says 15, but I was mistaken.  I only realized this after I had left the box this morning.
It was so exhausting for me, that I was glad I was seeing Arri for my shoulder; otherwise, I would had been late for work.  These WOD just sucked every bit of energy out of me.  

If you every want to challenge yourself and give this WOD a try!!!

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:
 2:00 ON / 2:00 OFF
 Push Ups
 Compare 3 Rounds

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