Day 321: CF Armoury: 20 Min EMOM - Push Press; WOD: Handstand Pushups, KB Swings

Thursday; February 11, 2016 [post 7 am class] @ CROSSFIT ARMOURY

:0-15
Warm-Up:

Banded Shoulder Pass Throughs
Banded Shoulder Rotations
10 empty Bar Shoulder Press
10 empty bar Push Press
Work up to 30% 1 RM Push Press


:15-35
STRENGTH:

 EMOM for 20 Minutes 

1 Push Press

* Add 5/10 pound per round


:40-45
WOD Warm-Up:  

50 ' Bear Crawl
10 Kick ups to a handstand, head in line with shoulders
Test Handstand Push-Ups
Test 15 Unbroken KettleBell Swings as weight for WOD


:47-55
WOD:  

 8 Minute AMRAP 

15 Handstand Push-ups
15 Kettlbell Swings


Today's Coach:  Jason

My Thoughts:
Random thoughts should be written here, but I have nothing.  

Something that i didn't know was that there is no advantage to using lifters if you don't break 90.  Meaning, with Push Press, you can use your Nanos, or MetCons..   I decided to try just using my Nike MetCons and see how that goes.  This advice came from Coach Jason.

Warm-Up;
Started with the rubber band and wasn't paying attention to the wall with the warm ups.  Followed Jon in setting up, by typing the rubber band against one the posts for the rig.  It wasn't until Clem mentioned that we were doing passthroughs, that we realized we were setting up in correctly.  /sigh
Coach Jason advised us to start with some passthroughs using the rubber band and then after a few reps, to narrow that grip on the band and repeat.   It was tough... I have sticky points when doing the passthroughs.
Hmm, some how I missed the banded shoulder rotation... obviously, my pre-workout hasn't kicked in or I'm wasn't awake.
Coach Jason advised us to grab an empty barbell and perform 10 reps of both Shoulder Press and Push Press.
Next, we started loading our weights to 30% of our 1 RM Push Press.

STRENGTH;
1 RM Push Press is 185 lb; last tested back in May 2014.  Gosh darn it..  actually, WTF!!!   I guess the box that I use to goto didn't believe in testing this particular movement.  I'm certainly glad that I made the switch and starting to see the changes in all areas, not just strength in the last 6 months since the switchover.   Nice to see proper programming with progression.  
Suggested by coach Jason; started at weight of 30% of your 1 RM (which translates to *cough* - 55 lb).  It's so weird to see my barbell loaded with 2x 5 lb plate on them.   Should had taken a picture...    It was suggested that we get our bumper plates (2x 5 lb, 2x 2.5 lb, many 10 lb plate) and later 2x 45 lb bumper plates.  The reason to switch to 2x 45 lb is so that we have enough 10 lb plates for the rest of the class.
We started with the first 10 rounds, increasing the weight 10 lb (2x 5 lb bumper plates) each minute.  Coach Jason advised me that once I hit 155 lb; I can start using the 2x 2.5 (increasing my weight by 5 lb) until I hit failure.  That 155 lb is around my 80% (83.78 %) of my 1 RM.
I managed to hit a new PR for Push Press.  190 lb, while not technically a 1 RM.   I'll still take that as a PR.   I had stopped at 190 lb as advised by my coach.  I'll listen to them instead of letting my ego tell me what to do.  Stay with the program, and listen to the coach.  I keep telling myself!

WOD Warm-up;
Started with a nice 50' bear crawl.   Went and grabbed myself a 24" box, a foam square (to be placed on top of the box and for my knees), an ab-mat (for my head) and a kettlebell that I felt that I could do 15 swings unbroken.  I tested the kettlebell swing and the 53 lb felt fine.  While my classmates have evolved to the point of doing handstand push-ups, I'm still scaling my HSPU, using a box.   One day, I'll have strong enough shoulders to push my body weight up when inverted  Slow progress... is still progress.

WOD;

Only 8 minutes of work, that's all!  Coach Jason mentioned that by the time we hit the second round; we can start scaling the workout as the shoulders will be exhausted.   For those who were doing HSPU, you can scaled down to a box to assist.  Or you can go lighter with the kettlebell.  You can also rest for a bit if that helps.
I stuck to my plan and grind thru the HSPU via the box method and had broken them down to 8, and 7 for the first round.   Second round, other than sweat rolling down my face and body when inverted; I had to break them up into 6, 3, 3, 3  reps.   The kettlebells I was able to maintain an unbroken pace, once I had taken off my glasses.  I remember coach Jason to keep my chest upward and not bend over so much that it puts undo stress on my low back.  This works wonders and my lower back was not sore.   
I managed to finish 3 rounds + 8 kettlebell swings; final score of 3 rounds +23 (15 HSPU using a box + 8 KB Swings)

Misc:

You know, there is a lot of gear that lingers around.  Most of the time, people forget or just didn't place it into their workout bag.  That's why there is a lost and found bin.  I think the box's sends out a note every now and then that if anything is not picked up with a certain time frame; it's thrown out or donated.

Today, Clem noticed that there was lifting belt and had asked around if it belong to anyone. The size of the Schiek belt is Extra - Small.  Clem being funny guy he is, wrapped it around his thigh.  Yup it was a bit snug for him.  Hmm...  Anyone missing a belt?

You know you have big thighs, when a lifting belt fits snug!

Be like Clem; everyday is LEG DAY!

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.

Work up to a HEAVY:
 Heaving Snatch Balance
 Snatch Balance

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