Day 334: CF Armoury - Testing Crossfit Open 16.4 + MOBILITY

Proud to be part of this Crossfit Family

A new front face for the Crossfit Armoury.  For the past few months (which seems like 6 months); construction on the new mall has left new people lost when trying to find the location.  But those who do find the box, are sold on the solid programming and great coaches.

The announcement of 16.4 brought some excitement and smiles when deadlifts, and calories rows were listed, and not as much love when wall balls was mentioned.  I wasn't too worried about the Handstand Push-up, as I didn't think I would get there.  And if I had gotten there, I would try my best to do one.


All that fell to the way side once they announced the rep scheme for this chipper.  55 Reps was the lucky number.    Deadlifts @ 225 lbs for 55 reps; that is a shit load of weight.   I started my initial lift of 10 reps; then breaking it down to sets of 5.   At some latter reps, I broke them down to reps of 6.  It would honestly reduce the amount of my sets.   Somewhere along the line, I lost my energy and dropped down to reps of 3 and then at the end, I toggle back to reps of 5.

<source: https://games.crossfit.com>

Wall Balls would be the same, and a lot of cheering from those who were waiting their turn.  Thank goodness for the #7amstrong crew, as there were many times I wanted to stop.  I had a heck of time trying to catch my breath.  And I probably took way too long of a break between my sets of 5.  I saw some video of me and yeah, I need to work on my cardio related movements.

Somewhere along the 55 reps of 225 lb deadlifts
<photo credit:  Jason Matthews>

With less than 30 seconds left after finishing my 55 wall balls; I attempted to pull and found there were almost nothing lift in my tank.   Here, I was so looking forward to completing the rowing.  I managed to get only 6 calories for the rowing.  

So, it goes in the books as Rx'd; 116 total reps for 16.4   Completing both the 55 Deadlifts, 55 Wall Balls (20 lbs wallball hitting a 10 foot target) and 6 Calorie Rows.

My Rx'd Score for 16.4

Mobility class - Saturday; March 19, 2016

Mobility class by Optimize Physiotherapy
It was wonderful for all those who tested 16.4

After yesterday testing of 16.4; my back started to ache and I figured that the people who would know best, what the active recovery would be like; would be the staff from Optimize Physiotherapy Sports Clinic.  They had posted on Facebook that they were doing mobility on Saturday and it would be good for anyone who had done the testing and/or were going to be doing the testing.

The above is what we did in the mobility class; which help address some of the issues from the movements that were done the day before.

I actually found that after the above mobility class; my back muscle was not as tender and a bit more loose.  The mobility I was lacking was back to near normal.
MISC:
You  may have notice that I haven't been posting updates with regards to the daily WODs.  Sadly, this week I've been plagued with other life activities, namely WORK.  It's to the point that I can't even find any free time before or even after work (namely because I'm working more hours in the days to get some important projects done).   I haven't given up on Crossfit, and will return once my work schedule is more accommodating.