Day 339: CF Armoury: Back Squats; WOD - Tabata style: Strict HSPU, Front Squats, Bar Facing Burpees

Friday; April 8, 2016 [after 7 am class]  @ Crossfit Armoury

:0-5
Warm-Up:

Waterfall Squats
10 Empty Bar Back Squats

:5-20
Strength:

Work up to a HEAVY 5 rep Back Squat

:20-27

5 Rep Back Squat @90% of weight established above

3 Rounds, 3 minutes REST between rounds

:32-37
WOD Warm-Up:  

10 Burpees Fast
50" Inch worm + Push Up
Test Strict Handstand Push-ups
Empty Bar Front Squats
At least 3 warmup sets of 10 reps to get to workout weight


:37-55
WOD:  

 1:30 ON / 1:30 OFF 

Round 1/4:  Strict Handstand Pushups (substitute: Strict KB Press)
Round 2/5:  Front Squats (M: 195 lb / W: 125 lb)
Round 3/6:  Bar Facing Burpees


Today's Coach:  Jason

My Thoughts:
Oooh, back squats.... that's the thought that went through my head this morning.  Haven't done these in a long time and curious to see what my HEAVY reps of 5 are.   Actually, I took a look at my trusty spreadsheet on the cloud to see what it was, and there was no 5 rep.  Just a HEAVY, which was 255 lb; which was a very long time ago.     And looking further ahead into the WOD; %$#^@#@! burpees.  

Warm-Up;
Coach Jason asked us to setup our rack with an empty barbell and then gather around the whiteboard, in a circle.   We were to do 1 squat, alternating between each one of us (think like doing the wave in a sport coliseum) for 10 rounds.   This was followed by 10 empty bar back squats.

STRENGTH;
We had some time to build up to our HEAVY 5 rep Back Squat.   Jason said, not to sell our selves short on making it heavy; as we will be reducing that final weight for the next part of the strength by 10%.  One of the other guys, Clem thought Jason was talking about me...  I'm not sure if he knows me that well (both Clem and Coach) that sometimes my head plays games with me and cast doubts on going too HEAVY.  Meh..
Started the build up to the HEAVY weight with 135, 185, 205, and then 225 lb for 5 reps.
Part two of the strength; was using 90% of the 225 lb (205 lb) for 5 reps, every 3 minutes for 3 rounds.   Seems pretty straight forward.   I had focused on keeping my heels planted as when I tend to rush; I always end up shifting my weight forward to my toes.   By the third round, it was pretty solid.

WOD Warm-up;
Not following the order on the board, we started with 50' inch worm with a pushup after each extension.   OMG, died out about 65% of my inch worm.  I wasn't the only one who did the same thing.  Some just walked off...   Next was doing 10 fast burpees..   Fast for me, meh for others.   
I dropped the weight from the back squat and attempted to use 135 lb for the Front Squat.   I managed a few reps and decided to drop it down further, 95 lb for the front squat.  This was after I consulted with the coach as we had to do AMRAP for 1 minute and 30 seconds, followed by 1 minute and 30 seconds rest.     We were also asked to grab two kettlebells (KB) to use as a substitute for the Strict Handstand Push Up.  I grabbed and used two 35 lb KB.   And the other fun part was burpees over bar.

WOD;

Not quite tabata, but AMRAP for 1:30 on Strict KB Press followed by 1:30 of REST.  Then repeat for each movement, Front Squat, and Burpees over Bar.   Essentially doing this for two rounds.   Brings on the sweat, I say.  
I'm sure the guys were saying that I was sandbagging the first round.   It does appear that way, but I was determined to push myself harder the second round and learn from where I could streamline myself.  I couldn't do any better on the burpees over bar.  That's just a constant... pace?!?  

Misc:
I see where my issues are...  I've already identified some of my weakness.   I have a plan, but just need to execute them.  More on that in a separate post...  where my ramblings can be ignored... ;)

Have a great weekend everyone!

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.

150 Hollow Body Rocks for Time

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