Day 325: CF Armoury: Shoulder Press; WOD: 15 Min EMOM - Ring Pull-ups, Ring Dips, Muscle Ups

Wednesday; February 24, 2016 @ Crossfit Armoury

:0-10
Warm-Up:

Dowel Passthroughs
Dowel Rotations
Dowel Shoulder Press
Barbell Shoulder Press


:10-30
STRENGTH:

Shoulder Press:
1 Rep EMOM for 20 Minutes
Start @ Empty Bar, 65, 95, or 115 
Add 5 pounds per lift
Hold at last completed lift and continue for the 20 minutes at heaviest weight completed.
Decrease weight if needed in later rounds


:35-40
WOD Warm-Up:  

Walkthrough Ring Pull-ups/Rows and Test
Walkthrough Dips and TestWalkthrough Muscle Up and Test
EVERYONE do 10 Burpee FAST


:38-56
WOD:  

 15 Minute EMOM 

MINUTE 1:  5 - 7 Ring Pull-ups (Ring Rows)
MINUTE 2:  5 - 7 Ring Dips (Muscle Up into if possible) [substitute Bar Dips or Box Dips]
MINUTE 3:  5 - 7 Muscle Ups (substitute Burpee Box Jumps)


Today's Coach:  Kyle L.

My Thoughts:
This week, other than Monday has been focusing on a lighter load in preparation for the Open.   Announcement will be out on Thursday evening, 6 PM MST and I'm sure every box will be tuned in.   The programming is tailored so it gets lighter as we approach that date.

I am planning on doing the Crossfit Open test for 16.1 on Friday morning, during my normal 7 am class time.   It should be fun!

Warm-Up;
Wooden dowel to start off the warmup.  Never know why the passthroughs always seems to hurt so much when you start, especially after any shoulder work.  Which just happened to be the case the day before.  Don't get me wrong; it eventually goes away, that slight soreness.  Worked thru the rest of the warm-up and then was advised to switch to the empty barbells.

We got new Barbells and I was eager to give them a try.  There were a few Rogue barbells that had failed and it was replaced with the newer version, (version 2.0).  They were so smooth and fine!  

Rogue 2.0 barbell
source:  http://www.roguefitness.com/the-rogue-bar-2-0

STRENGTH;
This was essentially a 20 minute EMOM for Shoulder Press; increasing each minute by 5 lbs.  Coach Kyle stressed that we can't wait until the last round and increase the weight by 10 or 20 lbs.  We all had the option to start with an empty bar-bell, 65, 85, or 115 lb.   I opted to start with 65 lb; as the "magical math" shows that after 20 minutes, you would had increase the weight to a maximum of 100 lb above your starting weight.   My 1 RM Strict Shoulder Press is 155 lb.   If I do all 20 minute with 5 lb increase; I should hit 165 lb.

I managed to make it up to 150 lb (minute 18), and when I tried to lift 155 lb; I couldn't get it above my eye level.   I tried a second time and it couldn't be done.   When you hit your limit, you are suppose to drop the weight down 5 lb and continue with that same weight for the rest of the remaining reps.   My last rep (20 minute mark) was at 150 lb.    

WOD Warm-up;
There was a demo of what to expect for the WOD, going thru each of the movements.  Especially the scale portions for Muscle Ups.  Clem took exception to the substitution, as it called for Burpee over Box.  It wasn't' a good substitution, Clem mentioned.

WOD;

This works out to be 5 rounds; 3 movements each, executed at the minute mark. We can scaled and picked the number of reps, as long as it was between 5 to 7 each.  I scaled the dips with Box dips, as well as the Burpees over Box.  I ended up stepping up with this movements.

Misc:
As for the special event tonight; we had Alex Parker in attendance and she was giving a speech on her experience from the 2015 Crossfit Games.  She shared a few funnies stories, with us (us being not just Crossfit Armoury, but also Champ City Crossfit).  

<source:  Crossfit Armoury Instagram page>

Coach Jason R; kicking off the pre-show<photo credit:  Clem Ho>

Champ City Crossfit [CCC] is now part of the growing family, and Crossfit Armoury had welcomed them into the fold.   I met and talked to 3 members and a 1 coach from CCC.  It was insightful to hear how they like the changes, all positive!  The programming from our box has now been implemented into their box.  I'm personally am looking forward to meeting more CCC members, as well as trying out a few workouts over at their box!  A few of us from the #7amstrong class wants to go over there and give it a try, check out their facilities.  I follow up with an update when that occurs.

One big happy family - Crossfit Armoury and Champ City Crossfit
<photo credit:  Clem Ho>

For the rest of the evening, there was a showing (projected to one of the bare walls at the Armoury)

The Bare wall makes for a great screen

Viewing the behind the scenes documentary of the 2015 Reebok CrossFit Games!

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.

EVERY 2 MINUTES for 5 rounds
 Row ALL OUT for 30 seconds for calories

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