Day 319: CF Armoury: EMOM OHS; WOD: AMRAP - Cleans, Burpee over Bar, Calorie Row

Enjoying some fine baking by Christina; post WOD treat!!
(L to R:  Clem H., Christina M., Jonathan F., Victoria W., Dennis D, and Tony Q.)

Thursday; February 4, 2016 @ Crossfit Armoury

:0-10
Warm-Up:

Dowell Passthroughs
Dowel Rotations
Barbell Behind the Neck Press
Barbell Sotts Press
Barbell Bottom to Bottom Overhead Squat
Work up to 60% 1 RM Overhead Squat


:15-30
STRENGTH:

Starting at 60% 1 RM Overhead Squat 
(M: 95 lb / W: 65 lb for those  who are unsure, front squats if without mobility)


 EMOM - 15 Minute 

1 Rep Overhead Squat

** ADD 5 to 10 pounds until failure or TIME CAP


:35-40
WOD Warm-Up:  

Row 15 calories
10 Synchro Burpees Fast
Barbell Clean from Hip, Above Knee, Below Knee
Load Barbell weight, test cleans


:40-55
WOD:  

 15 Minute AMRAP 

10 Cleans (M: 135 lb / W: 95 lb)
15 Burpee Over Bar
20 Calories Row



Today's Coach:  Jason

My Thoughts:
My original intention was to do a very light load, and let my body be in motion.  I actually wanted take the day off.  But I came in anyways, because it's what I do.  LOL.   Well, the intention was to hit the air-dyne bike and watch everyone else do the programming.  That didn't go as I planned.
Prior to the start, Coach Jason did show us the proper technique to do a Double Long Jump; one of the movements that is being done at the Battle on the Border (BotB) competition.
We all got a chance to practice, and well, I stand by that I still can't do Double Long Jumps.  My partner will have to do them, and i'll concentrate on doing the weighted pull-ups. 

Warm-Up;
Felt a good stretch across my shoulder, arms as we worked thru the warm up.  First starting with the wooden dowel, and slowly worked thru everything.  My heart wasn't really into this, as I had different plans when I came in.  Sadly, I didn't start using the empty barbell until we were to start warming up and building to the 60% of our 1RM Overhead Squat

STRENGTH;
My 1 RM OHS is 170 lb and 60% of that is 102 lb.   I started warming up with 75 and then went to 95 lb.   Okay, so it was 56% and not 60%; but i'm trying to keep in mind that I'm trying to keep this light.   Coach Jason suggested that we go with 10 lb (2x 5 lb plates) gain after the first minute and then jump up 5 lbs (2x 2.5 plate) after each minute.
I didn't get too far before I had my first failure.  I believe it was at 125 lb, and I rested a bit longer before re-attempting.  I eventually made it to 140 lb and left it at that.   

WOD Warm-up;
Didn't do the warm-up as I decided to work on some of the movements that is expected at the BotB competition.  I decided to see if I could do a weighted pull-up.  The goal is to hit a 1 RM on the pull-up with weights around me.

WOD;

Skipped this..  practicing weighted pull-up

I actually had asked the other guys (see picture below); Clem Ho and Jonathan Fong to help me with the belt and how to thread the weight with the chain.  Afterwards, I started off small with 5 lb and worked my way up.   I managed to get to 7.5 lb before my arms tired out.
Yes, I said 7.5 lb.  I did try 10 lbs, but that was too much for me.  Hell, I just got my first strict Chin-up this summer, and that 7.5 lb is my first PR with weights.    I'm a heavy guy (think; T-Rex body), and you'll get the gist of my struggle.  The ability to pull my body weight up is a miracle for me.  So, I do celebrate a 7.5 lb weight pull-up.   It's all about progress, as little as they may be, it's a big thing for me.

Misc:

Practicing Weighted Pull-ups
for Battle on the Border Competition
<Clem Ho and Jonathan Fong>

Off to Battle on the Border 2016 in Lloydminister tomorrow.  I'll be joining the rest of Crossfit Armoury members there!  Watching the PRO's tomorrow evening!!  And then, we take stage on Saturday and Sunday!

Blogging will resume after this weekend.  Wish me luck!

- Tony


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.

Tabata Push Press (M: 95 lb / W: 65 lb)

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