Day 318: CF Armoury: DL & DU; WOD: 30 min AMRAP - Bear Crawl, Shuttle Run, Farmer Carry, Backward Bear Crawl, Row

70 lb and 53 lb Kettle Bell in pairs,
what a sight to see when you come in for your class

Wednesday; February 3, 2016 [post 7am class] @ Crossfit Armoury

:0-10
Warm-Up:

100 Single Skips
Test Double Unders
Banded Good Mornings
Stiff Legged deadlifts
Deadlifts
Load Deadlift Weight

:10-20
STRENGTH:

10 Minute EMOM:
5 Deadlfit (M: 115 lb / W: 75 lb)
25 Double Unders


:25-55
WOD:  

 30 Minute AMRAP  @ 75% (For Skill, no Speed)

100' Bear Crawl
10x 50' Shuttle Runs
100' Kettle bell (M: 70 lb / W: 53 lb) Farmer Carry
50' Backwards Bear Crawl
250 meter Rower @ damper 1


Today's Coach: Kyle L.

My Thoughts:
I haven't see one of these WOD, where there is no WOD warm-up.  You know it's gonna be a fun one when you see this.  Well, it's all about moving, and keeping the movement going. Again, programming specifically to keep it light on the lifts and to help us all prepare for the upcoming competition, called Battle on the Boarder (BotB) this weekend - February 5-7, 2016 in Lloydminister!  I'm getting excited!!

Warm-Up;
Started off the morning with 100 Single Steps, and the proceeded to test Double Unders.  Which I don't have, but I tried.  Afterwards; we grabbed an empty barbell and did some stiff legged deadlifts.   Coach Kyle L, mentioned that we should start with loading up the barbell with the Rx weight.  We had to skip some of the warm-up as the class prior was running a bit behind schedule.

STRENGTH;
Using the Rx weight - 115 lb; we are to do 5 deadlifts and follow up with 25 double unders.  Those who didn't have double under, we are to do singles until the clock show 15 seconds left before the next set.
A bit slow on the deadlifts, usually a rep behind everyone else as one can hear it when they finish their deadlifts.   Skipping, well it's skipping. I took the time to work on my rhythm/tempo and as well as hand/arm placement.  It's more of playing around with it to get a better/efficient skip.  

WOD;

Thirty minutes is a long time, but at least we can give it just 75% of effort.  I didn't scale on the weight for the Farmer Carry, 2x 70 lb kettlebells.  I think I did about 4 completed rounds and was starting my 5th.  However, I don't recall as that was not required for score.  Again, it was just about "keeping moving" theme.  A fairly good cardio workout today.

Misc:
A lot of people attended this class; 12 people for 7 am.  It was good to see Ray back to class, actually he came the other day but is currently nursing his knee and listening to the advice of his physiotherapist (what and how much he can do).

There is something rewarding to see familiar faces when attending class.  Again, it's all about community; the journey that we all share is unique to ourselves, but the struggle, the fight to complete a WOD is shared.    

I am forever grateful for training at this facility, the coaches, the people, what makes Crossfit Armoury so special!  This weekend will embark a new challenge for myself as well as many who will be attending their first large scale crossfit competition (outside of the annual Reebok Crossfit Open), and for many of us, our first Battle on the Border.   We will be reassured by the large number of our members that will be attending from Crossfit Armoury. We have over 60+ people competing, (Scaled, Rx'd and Pro's) and in some case; it'll feel like our entire box has been transplanted to Lloydminister, Alberta.  Familiar faces will give us some comfort, and the support/cheering from within will give us the energy to excel.   That and all the months of training that we have been doing, this is the time to show what each one of us has been working hard for, and what you might need to work on in the future.  Regardless how we place, I do believe that we will all be winners, just because we are giving it 100%.

I also am looking forward to welcoming some new members to our family who will be joining us at the Battle on the Border, Champ City Crossfit.   Looking forward to meeting everyone and as well as training side by side with you in the near future!

I wish everyone, including our competitors the best of luck!  Have fun,and above all, smile when you are up there giving it all!

- Tony

Post WOD chill (L to R: Ray S., Dennis D., Jonathan F., Clem H.)

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:
 MAX UNBROKEN HANDSTAND WALK

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