Day 327: CF Armoury: Max Muscle, Power, Squat Clean; WOD: AMRAP - Ladder (Deadlift, Double Under)

Tuesday; March 1, 2016 [post 7 am class] @ Crossfit Armoury

:0-10
Warm-Up:

Dowel Shoulder Passthroughs
Dowel Shoulder Rotations
No hip Muscle Clean (high elbow)
Muscle Clean
Power Clean Fast
Squat Clean


:10-35
STRENGTH:

Work up to Max:
A: Muscle Clean
B: Power Clean
C: Squat Clean
Record Score in: XXX-XXX-XXX format

:40-48
WOD Warm-Up:  

3 Sets to warm-up to deadlift workout weight
2:00 double under practice


:48-55
WOD:  

 7 Minute AMRAP 

3 Deadlifts @ (M: 225 lb / W: 155 lb)
30 Double Unders (45 Singles)
6 Deadlifts @ (M: 225 lb / W: 155 lb)
30 Double Unders (45 Singles)

9 Deadlifts @ (M: 225 lb / W: 155 lb)
30 Double Unders (45 Singles)

12 Deadlifts @ (M: 225 lb / W: 155 lb)
30 Double Unders (45 Singles)

etc.

SCORE IS TOTAL REPS

Today's Coach:  Jason

My Thoughts:

Warm-Up;
Started the warm up with the empty barbell, not the wooden dowel. Coach Jason asked us to repeat each of the movements 7 times.   Started with the No HIP Muscle Clean (ensuring we use high elbows).  Next were the Muscle Cleans, followed by fast Power Cleans and Squat Cleans.  

STRENGTH;
As mentioned by Coach Jason; the goal is to achieve Maximum weight on each before moving onto the next Clean method.   Starting with Muscle Clean, then Power Clean, and finally with Squat Clean.  We had 25 minutes to accomplish all of this.  Coach Jason mentioned that at no point, we would have to be dropping weight!

I kinda surprised myself as I was able to do a 155 lb muscle clean!!  Although, Coach Jason wanted me to move faster with my arm/transition.  We repeated 155 lb multiple times, and I felt tired afterwards.

Moving on to Power Clean, I could only muster an additional 10 lb, for 165 lb.
Next was where my "Plate Math" goes off the chart.   I had on my bar, 2x 45 lb, 2x 15 lb, and then adding another 2x 15 lb plates; which for whatever reason, I calculated it to be 185 lb.  And then to top it off, I added another 2x 5 lb to do my next attempt, which at that time, my mind thought it was 195 lb.
I couldn't for the life of me try to figure out why I couldn't Squat Clean 195 lb.  I accounted that to be all the reps we did to this point. 

It was only at the end of the strength component, when were beginning to put away the weights that  I went and looked at the whiteboard, and notice that 195 lb was written.  I went and advise Jason that number wasn't correct.  He walked with me to where my barbell was still on the ground.   He pointed out my plates and then left it at that...  I did another round of calculation and realized that I had mis-calculated and did do 195 lb.  What I was attempting to do was 205 lb.    Well; my plate math sucks.  It always does when lifting heavy weights

WOD Warm-up;

Scoring table

Swapped out our lifters for our regular shoes, Nike Metcons for me.  Worked on building up my deadlifts to my working weight.  I went with 195 lbs, up 10 lb from what I normally used when we do higher reps.   And did about 2 minutes of skipping, singles.  I was the only one in this class that did singles.  I still don't have double unders, and knowing this going into the Open; it'll bite me in the ass.

WOD;
Talked to Coach Jason, and he initially mentioned that I was to do 60 singles.  I balked and mentioned that it's 45 singles on the board.  He said, okay; do 45.   Seven minutes to get as many reps in.   First three rounds of deadlifts wasn't too hard.  But once I hit the 12 Deadlift round, things started to slow down.  And my skips afterwards were dismal.  Tripping up after only 4 singles and then a few more before able to string them thru.   I had to break down my 15 deadlifts into 3 sets of 5.  I managed to finish my last rep of 15 when time was called.

4 rounds + 15 was the score I recorded, using a weight of 195 lb.

Misc:

Tuesday; March 1, 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.

30 seconds ON / 30 seconds OFF for 10 Minutes:
 Wall Balls

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