Day 331: CF Armoury: 3 type of Power Clean; WOD: Row, HSPU, Front Squat

Tuesday; March 8, 2016 [after 12 PM class] @ Crossfit Armoury

:0-15
Warm-Up:

Junk Yard Dog
  (Partners, jump over arms, leg arms, turn around come back the opposite way)
Burgener Dowel Clean Warm-up 
  (Up/down, high elbows, muscle clean, clean drops 2", 4", bottom of squat)
Empty Bar:
 High Hang Power clean
 Above Knee Power Clean
 Below Knee Power Clean
Work up to 60% 1 RM Power Clean


:15-30
STRENGTH:

Every 1:30 for 10 Rounds:
1 High Hang Power Clean
1 Above Knee Power Clean
1 Power Clean
Increase by 5 to 10 lb as needed
Score is Final weight lifted


:35-40
WOD Warm-Up:  

50' Inch worm with Pushup + Downward Dog
Test Handstand Push ups
Row 250 meter
10 Empty Bar Front Squats from Ground
Load Front Squat Weight


:40-55
WOD:  

In 5 Minutes, Complete:
 Row 500 meter
 15 Handstand Push ups
 15 Front Squats @ (M: 135 lb / W: 95 lb)

5:00 to 10:00
 Row 500 meter
 15 Handstand Push ups
 15 Front Squats @ (M: 135 lb / W: 95 lb)

10:00 to 15:00

 Row 500 meter

 15 Handstand Push Ups

 Empty Bar

Today's Coach:  Aaron N.

My Thoughts:
Well, my co-worker Mike came again, as he's trying out the free week at Crossfit Armoury.
He had mentioned that he was slightly sore/tender in the quads from yesterday's workout.  Heck, I'll admit that I was a bit tender in the quads as well.  I'm impressed that he's enjoying the workouts.  

Warm-Up;
Started with a warm-up called Junk Yard Dog; where you partner up with someone; and they hold their arms out while sitting.  The goal is for you to hop over the arms, legs, and the other arm; in a semi circle motion.  Then repeat that same movement going back. Coach Aaron wanted us to do that 5 times.   I'm not a high jumper and asked for the arms to be lower with my partner.  And I did the same for him.  
Performed the Burgener Clean Warm-up with an empty barbell.  Followed by 10 reps of each: High Hang Power Clean, Above knee Power Clean, and then Below knee Power clean.
The goal for the next part is to build up to 60% of your 1 RM Power Clean.  I actually had to run over to my smart phone and consult my spreadsheet (yes, thru Google drive) and find what my 1 RM was.   165 lb was it.    So, 60% works out to 100 lb.   I opted to use 95 lb as it would make it easier to add weights.

STRENGTH;
Starting with 95 lbs, coach Aaron suggested that we get 2x 5 lb, and 2x 2.5 lb plates so we can help with the increases.  I also grabbed 4x 10 lb plates as I suspect that I will be increasing the few initial jumps higher (increase of 10 lbs per round).    Coach Aaron had mentioned that if we stuck to 10 lb increase per 10 rounds; it'll be 100 lb increase.   If we stick with the 5 lb; then the increase will be 50 lb.   I suspect that I will be using all the plates at some point.  
First 5 rounds, I was increasing the weight by 10 lb (2x 5 lb plates), and then the later rounds, I was using  the 2x 2.5 lb.    I actually failed on my 9th round at 160 lb.  I couldn't do the above knee power clean.   And on my last round, the 10th; I was able to get it.  It wasn't pretty, but I did get thru all 3 variations of the power clean.   More work, more practice...

WOD Warm-up;
After stripping of the weights off the bar, we moved to the other side of the rig to do the warm-up.   Namely, 50' inch worm with a push up at the end of our extended worm part, followed by a Downward dog stance.   This was followed by a demo of what we could use for scaling; in our case; the use of heavy pair of dumb bells (to help us mimic being upside down and doing a handstand).  Setup a rower to and did a light 250 meter row and of course, practice some light weight Front Squats.

WOD;
As mentioned in the WOD Warm-up; scaled my HSPU and use heavy pair of dumb bells, and scaled the weight of the front squat to be 115 lb.  Rx called for 135 lb and I wanted to be able to finish.
First round, I did exactly that and finish with 20 seconds left before my 5 minutes were up.  I used that time to rest.    And that would be the only time I would get more than 5 seconds of rest.   Round two, I managed to make it to the end with only 5 reps left in the Front Squat.   Round 3; resulted me in not able to finish and still had 7 reps left for Front Squat.
I knew that I was up for a challenge after my first round and that the rowing took an extra 20 seconds to complete, the db strict press was broken down to  8, 7 rep scheme.  Whereas the first round, I broke it down to two set, 10 + 5.    
My last set consisted of another 18 seconds added to the row, breakdown of reps was 8, 4, 3 for the db press.   I fought hard to finish my front squats on the last round; but I only managed to get 8 reps in.
This one will leave a mark on me, reinforcing that I need to work on my cardio engine.   And as well as some of my strength engine.

Misc:

Tuesday; March 8, 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.

1 Minute ON / 1 Minute OFF
 Burpees to 6" overhead

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