Day 322: CF Armoury: Thursters; WOD: 40-30-20-10 Burpees to Overhead Target, C2B

Friday; February 12, 2016 @ Crossfit Armoury

:0-15
Warm-Up:

Barbell on knees ankle stretch
Barbell front rack rotations
21 synchronized thrusters
Load to 50% 1 RM Thruster


:15-27
STRENGTH:

 EMOM - 12 Minute 

3 Thrusters

* Increase by 5/10 pounds per round


:32-37
WOD Warm-Up:  

20 Beat Swings
Test Chest to Bar Pull-ups (Must have 5 unbroken to do Rx'd)
10 Synchronized burpee fast


:37-55
WOD:  

 18 Minute Time Cap 

40 - 30 - 20 - 10
Burpees to Overhead Target
Chest to Bar Pull-ups (substitute: pull-up/jumping chest to bar pull-ups)



Today's Coach:  Jason


My Thoughts:

Warm-Up;
Started with an empty barbell balanced on top of the knee while sitting or at the bottom of a squat stance.  We are to be in this position for one minute!  Get comfortable as one minute tends to go either really quick (if your flexible) or very long if your not!
Next, Coach Jason had us do 10 barbell front rack rotations, fast!   
Using just an empty barbell, we were to perform 21 synchronized (hah, there is always someone out of sync, and at some point, it looked like the wave was being done!!!) thrusters.  I knew I'm the one that probably thru it out of sync (mind you, I was on one end and can see the rest of the people who were doing them...)  21 is a lot and Coach Jason tried (and successfully to some) screw up it up by saying the count of 20, 3 times!!  
It's 7 am, some of us are not fully awake..
Next, we start to load the weight to 50% of our 1 RM Thursters

STRENGTH;
My last recording of 1 RM Thruster is 185 lb.  50% of his is 92.5.  I decided to round up to 95 lb to make it easier to play with the plates.
This was a 12 minute EMOM, where we had to perform 3 thrusters.  Each round (Minute), we would add 5 to 10 lbs (2x 2.5 lb or 2x 5 lb plates).  Initially, we could go get away with increasing 2x 10 lb plates, but that would eventually drop off.  
Coach Jason said at one point to switch to bigger plates, and sadly, I got jumble up with plates, and lost a rep.   That the good and the bad..  The bad was I got out of sync with the rest of the group and on one set, I had less than half the amount of time to rest as I was trying to put in another set.   Yah, not a good idea.
In the end, after lifting 145 lbs; Coach Jason said, I still owe an extra set.  Bingo!  Time to increase the weight and go above the rest of my fellow 7 am'ers.   150 lb was what I could lift for 3 thrusters at the end of 12 minutes.   Happy times!!   Yes, I shouldn't compete with the others, and only compete with myself.  Well, today it was both.  My fellow 7 am crew and myself.   

WOD Warm-up;
Practice some Beat swings.  Can't say I was able to do 20... it was until my shoudler/arms gave up (which was less than 20).  The alternative for Chest to Bar was Jumping chest to Bar or as advised by the coach; ring rows.   I had to go and get a step ladder to get the rings lowered so I could use them.  They were high, and I'm a tall guy.  so a tall guy on a step ladder.  I find that so weird...
Coach Jason also asked us to gather around in a line, facing a member of the class.  We would have a race to see who would finish 10 burpees, and you would tag the person next to you to do his/her 10 burpees.   The race was against the person you are facing.. 

WOD;

Who doesn't like burpees, let a lone burpees to an overhead target.  The target has to be 6 inches higher than when your arms are fully extend above your head.  The first 40 burpees took me over 6 minutes to do..  Not sure why I was so winded, and I did take a few more breaks that I usually do.  The next 40 ring rows, I had to break it  down to sets of 10, and then eventually to sets of 5.  Again, feel less than my usual energetic self.  This WOD really killed me.  My second set of 30 burpees felt a bit faster... but the time clock was ticking down.  When the 18 minute time cap hit, I hand just finish 16 out of 30 Ring rows.   
Total score was 126 reps.
I need to work on my stamina, and start to condition myself differently.

Misc:
I will be taking a week off from Crossfit as I'm away for some family time.  I may drop in to another crossfit facility at that city if time permits.    

You'll know if I do a drop-in; there will be a post...  :)   Until next time... train hard, have fun!


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:
 1 Rope climb
 Start each rep from Seated
 legs can be used once high enough

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