Day 338: CF Armoury: Split Jerks; WOD - 30 Min AMRAP - Run, Core Work, Row, Air Squats; New Expansion News

Thursday; April 7, 2016 [after 7 am class] @ Crossfit Armoury

:0-10
Warm-Up:

Dowel Shoulder Pass Throughs
Barbell Shoulder Press
Push Press
Push Jerk
Jumping Lunges
Split Jerks


:10-20
Strength:

Every 2 Minutes for 10 Minutes

5 Split Jerks @ 30%
5 Split Jerks @ 40%

5 Split Jerks @ 50%

5 Split Jerks @ 58.5%

5 Split Jerks @ 67.5%

5 Split Jerks @ 76.5%

:25-55
WOD:  

 30 MINUTE AMRAP 
    (at talking pace)

Run 400 meter

20 Hollow body Rocks

20 Superman Rocks

Row 500 meter

100 Single Skips

1 Minute Right Side Plank

1 Minute Left Side Plank

50 Air Squats

Today's Coach:  Jason


My Thoughts:
Oooh, Chipper... but a steady pace..    Something I can live with...  something I can try to excel at.

Warm-Up;
Started with the wooden dowel and did some Shoulder Pass-throughs.  There was no mention of how many reps, so I just did 10.  Next was some vertical dowel rotations, think figure 8 going one way for 5 reps and then reversing that direction.
Next, we exchanged our wooden dowel of an empty barbell.   We did 10 reps of each, Shoulder Press,  Push Press, and Push Jerk.
Without using the empty barbell; we were to do 5 Jumping Lunges on each leg.  Last set of warm-up required the use of the empty barbell and performed 10 reps; Split Jerks

STRENGTH;
Decided to be a keener and calculated out my Percentage ahead of time.  Otherwise, I suspect that I would be constantly looking at my phone for the exact numbers after each round.  I had rounded it up accordingly to nearest plate weight.    Starting at 65, 85, 105, 120, 140, and 160 was the values that I had calculated.   However, Coach Jason used a different rounding and the values that he had on the computer was calculated to be 60, 80, 105, 120, 140, and 155 used for the Split Jerks.   
I normally would welcome lower weights, but it just throws off my "Plate Math" and did it every..  
I screwed up and actually loaded the following weights:  60, 80, 110, 125, 140, and 160  (not really following the percentage, am I now?!?)
This is based on my 1 RM Split Jerk of 205 lb, a PR that I hit back in February, Battle on the Border.
Yes, I felt it on the 3rd round and was running numbers through my head while lifting..  and realize at that point; the plates I had on was incorrect.  Same thing happen on the next round and the last round.   Yah, I'm Asian and can't do Plate Math, even when it's shown on the computer.   Epic fail...   

WOD;

A nice 30 minute chipper, but at a pace that you can talk at.   Started with the 400 meters (this time, we were able to run around the outside perimeter of the mall; no semi blocking our route).  Coming in from the run was a 20 rep body rock (on your back) followed by 20 reps of Superman Rock. (Personally, I think it's easier when you have a belly and can leverage that).  The next part is where you can catch get some rest, as your pace yourself when rowing the 500 meters.  Next was the 100 singles with jump rope.   The first round, I was able to string about 83 before I faulted.  The last 17 was a blur.   This was followed up by side planks for a minute.  A minute is a long time when you haven't done these in a long time.  Once completed, you do the same thing on the other side.  I found that it was easier if I had my opposite hand straight up in the air, (like I was grabbing on to a horizontal bar).  And the final movement, involve just 50 Air Squats.  I always am conscious of where my knee is to my toes, and many times I caught myself not squatting deep enough.  Even though, Coach Jason didn't say anything, I would make an effort to squat deeper while trying to keep my chest up.
Once you're done, you repeat again.   I managed to finish two rounds within the 30 minutes, with 35 seconds left after my second set of Air Squats.  

Data pulled out from my Fitbit Surge;
again, didn't turn on my GPS for the run

Misc:
Crossfit Armoury is expanding!!!   There are pictures and videos on both Facebook and Instagram.   

Watch a few of Crossfit coaches showing their brute strength opening up the wall on Facebook:   
   https://www.facebook.com/CrossFitArmoury/videos/1285409408142598/?fref=nf

Instagram:
  https://www.instagram.com/p/BD5gQayNHAR/?taken-by=crossfitarmoury


Here are a few pictures that I've snagged after class.   Essentially, they have taken back the space that use to be the old Crossfit Armoury and knock down two garage side holes into the wall.  This now will give Crossfit Armoury some additional working space for private training, and as well as open it up for other activities.   Looking forward to working in this new space!

Yes, the flash didn't go off!!  :(

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.

EMOM for 10 Minutes
 2 Single Leg DB deadlifts per leg

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