Day 330: CF Armoury: Push Jerk; WOD: AMRAP - Hang Snatches, Pistols

Monday; March 7, 2016 [after 12 PM class] @ Crossfit Armoury

:0-15
Warm-Up:

Banded Shoulder passthroughs
Banded Shoulder rotations
Empty Barbell Shoulder Press
Empty Barbell Push Press
Empty Barbell Push Jerk
Work up to 50% 1 RM Push Jerk for 3 reps

:15-35
STRENGTH:

3 Push Jerk every 2 minutes for 20 minutes
Start at 50% 1 RM Push Jerk
Add 5 to 10 Pounds per Attempt
Continue for 10 rounds


:40-45
WOD Warm-Up:  

50' Lunge with elbow to ground
30 Synchro Air Squats
Practice Pistols
Empty Bar Upright High Hang Snatches
Warmup Set High Hang Snatches
Workout Weight Hang Snatches:45-55
WOD:  

 10 Minute AMRAP 

3 Hang Snatches (M: 135 lb / W: 95 lb)
6 Pistols (12 Air Squats)
6 Hang Snatches (M: 135 lb / W: 95 lb)
12 Pistols (24 Air Squats)

9 Hang Snatches (M: 135 lb / W: 95 lb)

18 Pistols (36 Air Squats)

etc..

Today's Coach:  Jason

My Thoughts:
Arrived early so my co-worker and friend could get all setup with signing waiver and go over some details with the coaches.   A few people were doing their testing of 16.2, and I was asked if I could help out with changing plates (adding).   Coach Jason asked me to help my friend, Mike to setup his station (barbell, j-hooks, and collars).


Warm-Up;
While coach Jason went and show the two new people who started crossfit today; the rest of us was asked to get started on our own with the warm-up.   Having no numbers written for reps for each movement; I opted to do 10 of each.
Once finishing the warm-up; the two new people joined us.   We were to build up to 50% of 1 RM Push Jerk.  Mine is at 200 lb; but I opted to use 95 lb (just to make it easier to add weights).    

STRENGTH;
The goal is to add 5 to 10 lb each round (every 2 minutes) while resting for the balance of those 2 minutes.  The task was to lift 3 reps at that weight every round.  I managed to build up to 170 lb for my final set.   It's a far cry from 200 lb; but I feel strong and I didn't have to use a belt.   

WOD Warm-up;
Coach suggest that we start with 50' lunge with elbow to the ground, and once we hit the end of the gym (50'), we are to do 30 air squats.     Oooh, air squats...   Meanwhile, Coach was showing the two new people movements.

Once finished, we used the barbell that we used previously for the 3 rep Push Jerk and warm-up with some high hang stnatches.   Next; we loaded the bar with a weight that we could do 3 High Hang Snatches unbroken.   I opted to stay with 75 lb as I know that these rep scheme would catch up to me sooner, than later.

WOD;

Score Card, Rx and Scale

As always, the first two rounds was fairly easy, but by the third round (9 snatches); it started to hit me.  It wasn't' the snatches, but the number of air squats (jumps in multiple of 12).  So it goes by 12, 24, 36, 48, 60... for air squats.  I scaled with air squats as I can't do Pistols.  I just picture myself as an elephant on stilts when trying to do Pistol.  I need to give this another try in the future.  Another movement to play with.

With the Air Squats, I started to break it down in sets of 12 before resting for 5 to 10 seconds before starting up again.  Quads were beginning to feel it and coach Jason came around to tell me that my hips appear to be tight and I need to get down lower.   Meanwhile, I try to ensure that my knees doesn't go over my toes (which is a very bad habit for me), so that slowed me down on my air squats (sure, that's not the real reason why I was slow...).

By the time I had finish my set of 48 air squats (legs/quads felt like burning jello).   I had about 30 seconds left and took a 5 second breather.  I decided to go for it, do as many High Hang Snatches as I could.   I managed to squeeze out 5 reps.    Yup, that was all I could muster.

WOD score was 155;  a total of 120 air Squats and 35 reps of High Hang Snatches; all done in 10 minutes.   Leg felt okay afterwards and still does.  I suspect it'll hit me either tonight or tomorrow or it may not at all.

Misc:
Today; I brought one of my co-worker to give Crossfit a try.  He was curious about how it works and having been bombarded by me sharing my workouts with him (both blog and in person); it was time to give it a go.   In order for me to do this, I had to switch my workout time and switch to a noon class.   This will be the case for the next few weeks as he gets familiar and get to know some of the other members, the rest of the Armoury family.

For me, it was nice to see some familiar faces that I don't usually get to workout with since I normally attend the 7 am class.   One big happy family, that's how I feel when I come to the Armoury.

As for Mike, my coworker; he did okay.  Not bad for his first class.   He had mentioned to me that he was surprise how much more weight he could lift coming from a Strict Press to a Push Jerk.   I do believe it's a PR for him.   Great Job Mike!   

Now, let's see how he feels tomorrow.   


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.

10 Minute EMOM:
 5 DEADLIFTS (M: 225 lb / W: 135 lb)
 5 Box Jump Overs (M: 30"/W: 24")

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