Day 341: CF Armoury: Bench Press; Benchmark WOD: NICOLE

Tuesday, April 12, 2016 [after 7 am class]  @ Crossfit Armoury

0-10
Warm-Up:

50' Spiderman Crawl
5 Push Ups every 30 seconds for 5 Minutes
10 Empty bar Bench Press


:10-25
STRENGTH:

Work up to a HEAVY 10 rep Bench Press
5 Attempts, 1 every 3 minutes


:30-35
WOD Warm-Up:  

Run 400 meter as a group
20 Beat Swings
Test Pull Ups


:35-55
Benchmark WOD:  NICOLE  

 20 Minute AMRAP 

Run 400 meter
Maximum Unbroken Pull Ups (substitute 20 Jumping Pull Ups)

SCORE is Total Pull Ups


Today's Coach:  Jason

My Thoughts:
Hmm, looked thru my blog and found that the last time I attempted this Benchmark was on Day 29 (May 6, 2013); shortly after I started Crossfit.  Where I couldn't even do a Pull up and running was as elegant as it is now.  Well, maybe it was worst then than now.  I've made improvements.. 

Warm-Up;
Perform a 50' Spiderman Crawl, it's exactly how you picture Spiderman crawling.  Here's a link to a video...     https://www.youtube.com/watch?v=_K7rv_vFOWM

Next, we gather in a circle and got into a push-up pose from the ground.   Perform 5 Push ups every 30 seconds for 5 minutes.   
We then setup as individual, and some people partner up for the bench press.   Used an empty barbell and did 10 reps to warm up with.

STRENGTH;
Bench Press; something we don't do often.  The goal is to build up to a HEAVY 10 rep Bench Press.   And also abide by the time that one should rest.  I partner up with Jeremy, who was his first day trying out Crossfit.  Another one of my co-workers who decided to give Crossfit a try.   I got messed up and was advised by the Coach I should ensure that I take 3 minutes in between each set.   Oops..  
I spotted for Jeremy as he did for me at the later rounds.   I ended up getting up to 125 lbs for 9 reps on the final round.  Jeremy had to save me...    The weight I used was 65, 85, 105, 115, 125 lb.   I need to work on this..

WOD Warm-up;
As a group, we were to run the 400 meter (around the outside perimeter of the mall), and by definition; finish as a group.    Did 20 Beat swings, or as many as I could on the Beat Swings.  Another area I need to work on.   Since I'm not doing strict Pull-ups; set up for scaled version of Pull-ups; Jumping Pull-ups.

WOD;

As I had mentioned before, I did this way back in 2013 where for Pull-ups, I had used a pull-up machine and well; running is running.   So, it's hard to compare these two benchmarks for me.  
For those who scaled, we had to do TWENTY Jumping Pull-ups, and the score would be Rounds + distance ran.  Whereas those who did Rx, would be the Number of Pull-ups for the score.
Running, not my best; but it's cardio and I did say that I want to improve on my cardio.  It'll get easier...   I need this to help me win my other competition, the Body Fat Loss competition.  I'll blog about that soon.  I had 1 minutes and 27 seconds when I had finish my 4th round of jumping pull-ups and Coach Jason advise me to hurry and run..     Off I went, and it was about 200 meters in when the time was done.

Misc:
So, we have Lightweight foods at our box.  I've posted about them now and then, and mostly on my Instagram.   They are a local meal prep company, and stocks the fridge at the crossfit box I attend.   It's always good, and I use them when I have to grab something when I know I don't have time to get home or am heading into work shortly after my class.   I've tired a few of the others they had in, Beef Sliders, Steak and Eggs, Spicy Sausage and Rice, Meatloaf and Potatoes, Chicken Veggies and Rice.  Check out their website for more information.

Good for those Post WOD protein fix.  Lightweight Foods
 available at Crossfit Armoury West and Crossfit Armoury South 

As I've said, I've used their meals occasionally to supplement my other meal prep.  Sometimes it's just nice to have something quick.


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:
 30 Double Unders

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