Day 336: CF Armoury: Snatch Complex; WOD - 15 Min EMOM: Handstand Progression

Monday; April 4, 2016 [post 7 am class]  @ Crossfit Armoury

:0-10
Warm-Up:

No Hip Muscle Snatch
Muscle Snatch
Power Snatch
Squat Snatch


:10-30
Strength:

Every 1:15 x 8

SNATCH COMPLEX:
 1 Snatch High Pull
 1 High Hang Power Snatch
 1 High Hang Squat Snatch
 1 Overhead Squat


:30-40
WOD Warm-Up:  

50' Bear Crawl
50' Inch Worm
Hand stand Progressions


:44-55
WOD:  

 15 Minute EMOM 

Choose Progression and maintain for 15 minutes
- Move down as needed

1)  Inverted on Box; Hand Raises
2)  Facing Wall; Hand Raises 
3)  Facing Wall Walk - ~5' Off Wall
4)  10 - 30 Feet Handstand Walk


Today's Coach:  Jason

My Thoughts:
OMG; it's been 3 weeks since I've done a Crossfit Class.  Between work and family; the only time that I actually stepped into a the box was the testing of Crossfit Open workouts, and or when I came back that evening to watch/cheering on others.  I knew coming back today and restarting again; I would feel it.    Surprisingly, my muscles were not sore (it shouldn't be; I've been fully rested for the last few weeks), but my cardio had dropped even more, to the point of almost non existence.   Strength was lacking, this was felt when I picked up the empty barbell.  Yup, can someone give me a tissue...

Warm-Up;
Coach Jason suggested that we grab an empty barbell and as well as a wooden dowel.  We went through the warm up initially with a wooden dowel, performing 10 of each movements after Jason showed us the movement.   After we did those, we were to repeat those same movements with the empty barbell for 5 reps.     

STRENGTH;
We had 8 rounds, doing the SNATCH COMPLEX every 1 minute and 15 seconds.  We were to build up to a challenging weight.  Started with 65 lbs, warmed up with 75 lb  and then eventually used 85 lb for the EMOM.    I had temporarily forgotten about technique and form.  Coach Jason caught me lifting my heals on the Squat Snatch as well as the Overhead Squat.   Curses!!!  How quickly I had forgotten the most basic things.   My brain is numb from not being active.

WOD Warm-up;
Started at one end of the box and did a 50' Bear Crawl.  Returning direction, we all did 50' Inch worm.  We tested and coach Jason demoed the various handstand progressions.  

There was one individual doing the Handstand Walk, while another person was facing the wall and do hand raises.  The three of us was inverted on a box, and performed the hand raises for 6 reps.

WOD;

Having coming back from multiple weeks of rest, the hand raises was surprisingly not as taxing on the shoulder as I thought I would be.   Especially being inverted on a wooden box (think a pike form, while the feet are planted in the center of the box).
So just as soon as I got inverted and did a few (two) hand raises, I felt like I had a runny nose.  But I knew it wasn't a runny nose.   As the first drop came out and fell to the ground; I knew that this was the start of a bloody nose.   
What to do, what to do?!?    Coach Jason suggested that I plugged up my nose with Kleenex. He did mentioned that I didn't have to do the hand raises.   However, as I started the inverted Handstand on the box, and started with a few hand raises.  I opted to complete them.   

Misc:


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 4 Minutes for 3 Rounds:
 15 - 12 - 9
 Push Press (M: 115 lb / W: 75 lb)
 Box Jump Over

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