Day 323: CF Armoury: Modified GRACE; WOD: Modified CF Open 15.5 w/REST (Calorie Row, Thrusters)
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| Coach Jason; the few time he smiles... |
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Warm-Up:
Empty Barbell no hip muscle clean (focus on high elbows and turnovers)
Muscle Clean
Power Clean Fast
Above knee power clean fast
Below knee power clean fast
Strict Shoulder Press
Push Press
Push Jerk
Work up to 60% max Clean and Jerk
:15-20
STRENGTH:
Every 10 seconds for 5 minutes:
1 Clean and Jerk @ 60% 1 RM
Post weight to results
:25-35
WOD Warm-Up:
Row 500 meter
27 Empty bar Thrusters
Load weight for WOD
:35-53
WOD: CF Open 15.5 (variation - with BUILT-IN rest in between)
For TIME:
27 Calorie Row
27 Thrusters (M: 95 lb / W: 65 lb)
REST 3 Minutes
21 Calorie Row
21 Thrusters (M: 95 lb / W: 65 lb)
REST 2 Minutes
15 Calorie Row
15 Thrusters (M: 95 lb / W: 65 lb)
REST 1 Minute
9 Calorie Row
9 Thrusters (M: 95 lb / W: 65 lb)
18 Minute Time Cap
* Record each Round Time
Today's Coach: Jason
My Thoughts:
Well, after spending a week away from Crossfit (had actually hoped I could do a drop-in class while at my old hometown, it just didn't happen!!); I'm feeling slightly out of shape. I did a lot of lifting of heavy items at the house, but nothing quite like Crossfit. Should be an interesting day today, the old man feel; creaky old bones trying to get back into things is how it goes right off to start with.
Warm-Up;
Started with a No Hip Muscle Clean, and focus on keeping the elbows high and a fast turnover. We were to repeat this for 7 reps.. (I heard 7 reps, although; now I think it might had been 10.) Off to a great start, I say. Coach Jason started promptly after we finish our reps for each of the warm-ups, and correct those of us who were doing it incorrectly. Wow, I had to put down the empty barbell half way thru our warm up. Starting to feel some fatigue setting in. (this is not good)
STRENGTH;
Well, if you break this down (or add it up); it's a variation of the famous Benchmark: GRACE .
The only difference is that your are using a percentage (60% of your 1 RM C&J), Instead of the Rx weight of 135 lb - Men or 95 lb - Women for the GRACE.
I would like to say, that 10 seconds is not a lot of time; especially when you drop your weight from a height and end up chasing it... as it hops across the floor. Probably round 4, I started to stop it from bouncing, and that gave me 3 seconds to rest.. As Set 20 came, that built-in rest disappeared. In hindsight, I should just lowered the bar and start my lift promptly. It would had been less taxing on my body. I used 105 lbs for this modified GRACE. For 5 minutes of work, it left me breathless. Probably took the same amount of time for the Strength component as I did on my recovery.
WOD Warm-up;
Coach Jason asked us to keep our barbell and strip of the weight. We were to pull down a rower. We actually had one person more than the rower, and Coach Jason asked if anyone wanted to use the Assault Air bike instead of a Rower. Ray was kind enough to volunteer.
Started with a light and moderate pace Row for 500 meters. This gave me an idea on how many calories it would be equivalent to. And then we were to do empty barbell thrusters, all 27 of them.
WOD;
I shudder at the thought of doing this again. ONE; I was like what was my time when I did this last year? TWO; how did I feel after last year attempt? THREE; Wow, I remember the fun that everyone felt (everyone after the last set of thruster, crumbling into a fetal position, and crawling two feet to grab the water bottle to drink and then resume the fetal position). FOUR; I vaguely remember telling a friend a week later, that I wanted to redo CF Open 15.5 [4 months later]. We never got a chance to do that, until a few days ago; she [Maureen] sent me a picture.
Anyways, how did I do last year with 15.5? It took me a gruelling 17 minutes and 46 seconds to finish.
Today I ended up dropping the weight to 85 lb and wasn't able to finish it. I know, what?!?!
I'm trying to figure out where I went wrong. I knew I was off when I had rowed, and was the last person to come off the 27 calories row. I was trying to start off slow, as I know that starting out of the gate like a bullet; it will catch up to you in the future sets. That was proven by one of the guys next to me, Jon. I managed to catch up to him on the Thrusters on Set 2. And here I was, doing my best to conserve energy, not sandbagging; but strategizing to finish. I wish I could had finish; the time were close. And I honestly think that I took too much time with my reps, those small breaks all add up. And by small breaks, I'm not talking about the built-in REST period of 3, 2, and 1 minute.
I do have to ask myself if having the REST period set in place was a good decision or a bad decision. I mean, that was the modification and part of the programming. When I looked at this WOD first, I was thinking that it was to much time for rest; but when I actually did it; it was more of a guideline to keep me on pace and not dwell on how much pain/exhaustion I had felt. Some logic and structure to keep moving, and still have some sort of time to rest.
Where did I go wrong, not sure.. I'm sure this will be one that I will dwell on for the next few days. I did my best, and all I can do it is to try harder next time. I managed to finish my 9 calorie row. Hindsight; I should had just finish my 9 thrusters even when the 18 minute time cap was reached. /sigh
Misc:
Anyways, how did I do last year with 15.5? It took me a gruelling 17 minutes and 46 seconds to finish.
Today I ended up dropping the weight to 85 lb and wasn't able to finish it. I know, what?!?!
I'm trying to figure out where I went wrong. I knew I was off when I had rowed, and was the last person to come off the 27 calories row. I was trying to start off slow, as I know that starting out of the gate like a bullet; it will catch up to you in the future sets. That was proven by one of the guys next to me, Jon. I managed to catch up to him on the Thrusters on Set 2. And here I was, doing my best to conserve energy, not sandbagging; but strategizing to finish. I wish I could had finish; the time were close. And I honestly think that I took too much time with my reps, those small breaks all add up. And by small breaks, I'm not talking about the built-in REST period of 3, 2, and 1 minute.
I do have to ask myself if having the REST period set in place was a good decision or a bad decision. I mean, that was the modification and part of the programming. When I looked at this WOD first, I was thinking that it was to much time for rest; but when I actually did it; it was more of a guideline to keep me on pace and not dwell on how much pain/exhaustion I had felt. Some logic and structure to keep moving, and still have some sort of time to rest.
Where did I go wrong, not sure.. I'm sure this will be one that I will dwell on for the next few days. I did my best, and all I can do it is to try harder next time. I managed to finish my 9 calorie row. Hindsight; I should had just finish my 9 thrusters even when the 18 minute time cap was reached. /sigh
With 3 days away from the first release of the Reebok CF Open 16.1 ANNOUNCEMENT, I'm getting excited.
Actually, I'm also getting excited to attend an upcoming event with Alex Parker and the rest of the Pros held at our box. More on that in a few days...
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| Getting Damn Excited!!!! |
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| Tuesday; February 22, 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.
Work up to a HEAVY:
1 Sotts Press
2 Overhead Squats
3 Hang Squat Snatches
Remember to stay consistent in your training and tackle one WOD at a time!!
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