Day 320: CF Armoury: Power Cleans; WOD: 28 min EMOM - Walking Lunge, KB Carry, Rev Skips, Bear Crawl

Tuesday; February 9th, 2016 [post 7 am class] @ Crossfit Armoury

:0-10
Warm-Up:

No Hip clean turnovers
Power Clean Fast
Below Knee Power cleans
Load to 40% 1 RM


:10-22
STRENGTH:

Every 1:15 for 10 Rounds:
2 Power Cleans
Start @ 40% 1 RM Clean
Add 5/10 pounds per round


:27-55
WOD:  

 28 Minute EMOM 

Minute 1:  Walking Lunge slow
Minute 2:  Kettle Bell Front Rack Carry (M: 53 lb / W: 35 lb)
Minute 3:  Reverse Skips (substitute forward skips)
Minute 4:  Bear Crawl

Focus on going slow and breathing


Today's Coach: Jason


My Thoughts:
Soreness and creak-i-ness, it's how I feel after this weekend.  And you will always feel the DOMS 2 days later.   I'll have another blog posting with a complete coverage, update, post thoughts/analysis of my weekend competition - Battle on the Border.  I need some time to sort thru my videos, pictures and post them accordingly.  Both here and some internal with our Crossfit Armoury pages. (because, some people are shy... )

Warm-Up;
Coach Jason suggested that we grab an empty barbell and start with a simple clean turnover, not using our hip.  Although, we didn't move as fast as coach Jason wanted, or maybe it was the normal pace but all of us were a bit on the slow side..  (I think it was the latter).  Each of the movements in the warm-up were done for 10 reps.   I felt that after the 3 movements I was already sore.   Well, thank goodness today is a "lighter" day as we slowly ramp up on our training.

STRENGTH;
Using 40% of our 1 RM Power Clean (not squat clean; this would be the base weight we start with for the strength component.   And at every 1 minute and 15 seconds we would increase the weight by 5 or 10 lbs, until 10 rounds were completed.   Sadly, my power clean is 155 lb, so 40% of this works out to 62 pounds.  Started with 65 lbs and I opted to add 10 lbs each round until the second last round.  That round was just a mere 5 lbs (2x 2.5 lb plate).   I made it to 150 lb, and perhaps I should had just did 10 lb instead.  It was only 2 reps for each round.

WOD Warm-up;
No WOD warm-up, based on the lengthy time of the WOD. 

WOD;

The suggestion was to do each movement slow and breathe.   Slowly down didn't occur until the second round of the EMOM, once we all got into a similar pace.   We had to break the group up (in pairs) so we could share some equipment and pace.   We also stagger the start so we weren't in each other's way.
Twenty-eight minutes is a long time when you think of it.   By minute 19, all I could hear was Dennis trying to be funny and telling all of us, that we only have 9 more rounds.  What a party pooper...   If movement was the focus of this WOD; we hit our goal.   
I think the two challenging movements for me were the Kettlebell Front Rack Carry.  Mike S, who was my partner chosed 44 lb KB, so having both of these (88 lbs in total) in a front rack while walking; it was challenging.  I played around each time I had picked them up to find a comfortable position to walk and breath.  The last time my breathing was this horrible was when I was extremely overweight...  or when I had pneumonia.  I opted to focus on my breathing and slow down my pace, even more than before.
The other challenging movement was the reverse skip.   While some had it down in no time, other were attempting reverse double unders.   As for me, I did my best.  Whipped myself multiple times on the back of my calf.  Obviously timing is way off.  If you ever want to try something new, try reverse skips!

Misc:

We took the time yesterday following coach Aiden's suggestion.  Actually, it was more of a strongly suggestion to avoid the gym until we do a mobility class.


Being the way we are (#7amstrong); silly and all, we decided to come in Monday at 7 AM (our usual time) and bring in breakfast for everyone.   Coffee, Orange Juice, Doughnuts, Assorted Breakfast sandwiches.  Is it healthy?  Well, some things are... you are in control of your own food intake.   Since it's was a mobility session, we opted to surprise and support those who came in to workout (Kelcey, and Mike S.) and as well as those those who didn't competed this weekend.   

This is what happens when your banned from the gym until you do a Mobility class for those who competed this weekend at Battle on the Border competition.  Decided to share breakfast with everyone - Making Monday fun while rolling out. 
Monday; February 8th, 2016 @ Crossfit Armoury

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:  15 Super Man Rocks
 Minute 2:  15 Hollow Body Rocks

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