Day 344: CF Armoury: Split Jerks; WOD: DU, HSPU, BMU, Rope Climb, MU

Coach Kyle L.; busy entering attendance 

Wednesday; April 20, 2016 @ Crossfit Armoury

0-10
Warm-Up:

Dowel Shoulder Passthroughs
Barbell Shoulder Press
Push Press
Push Jerk
Jerk Dips (feel the weightlessness)
Split Jerk


:10-22
STRENGTH:

Every 2:00 minutes for 10 minutes
3 Split Jerks @ 40%
3 Split Jerks @ 50%

3 Split Jerks @ 60%

3 Split Jerks @ 67.5%

3 Split Jerks @ 76.5%

AMRAP Split Jerks @ 85.5%

:20-28
WOD Warm-Up:  

2 Minute Double Under Practise
50' Bear Crawl + test HSPU
Test BMU's set up bar/box dips
Test Rope Climbs
Test Muscle Ups


:35-55
WOD:  

 1:15 ON / 1:15 OFF 

50 Double Under (75 Singles), then
Round 1/5:  Handstand Pushups
Round 2/6:  Bar Muscle Ups (substitute: Bar Dips)
Round 3/7:  Rope Climbs (substitute: climb from ground to standing)
Round 4/8:  Muscle Ups (substitute: Ring Rows)
Compare rounds 1/5, 2/6, 3/7, 4/8


Today's Coach:  Kyle L.

My Thoughts:
Hmm, plate math...   really... it's hard, the struggle is real.  Worst when you don't calculate the numbers you plan to use first and then you end up struggling to find the right plates after lifting your initial set.

Warm-Up;
Started with something easy using a dowel to do Shoulder Passthroughs.  Actually, the 6 am class was running a bit behind, all 8 of them.  Meanwhile, we had 12 people show up for the 7 am class.   Since they had cancelled the 8 am class; we had some from that class show up including Joyce; who is a regular for the noon class.   I actually, had to take a double take when she was in attendance.    
Taman, another member who frequently attend the 7 am class took charge and led the class with a wooden dowel.  He led the class into a separate corner/olympic lifting platform area for the warm-up while the 6 am class was finishing their WOD.   We work thru all the movements in the warm-up with the wooden dowel first and then proceeded to swap out that for an empty barbell.    Of course, now we were all scattered throughout the box, finding any available and empty space to do the movements.    I

STRENGTH;

this was me today...

Well, I did talked to Arri (physiotherapist)  as he was in for the 7 am class.  He mentioned that I should be fine with the Split Jerk as the leg (my right knee where my injury was) will be the trailing leg during the split jerk.   I did a few practices during the warm-up and the knee felt fine.

I did take a look at my trusty spreadsheet on my phone (yes, I have a spreadsheet for everything...and yes, the 7am crew teases me about this..  ) and my 1 RM for Split Jerk is 205 lb.    So, the numbers that I calculated for this worked out to be 82, 102.5, 123, 138.4, 156.8, 175.3 and then I rounded them up to (85, 105, 125, 135, 155, and 175).   YES, I know.. I should had rounded up the 135 to 140, and the 156.8 to 160.  This is what happens when you don't do the math a head of time.

Hitting the 76.5% Spit Jerk; I started to feel it in my right wrist.   Not sure if it was a flexibility or just a weakness.  By the time I loaded my weight for the last set, @ 85.5% (175 lb); I was pretty much exhausted and was only able to hit 1 rep for this WOD, even thou it called for AMRAP.  

WOD Warm-up;
Started with a group 50' Bear Crawl and then pulled out a box from the stack to do the scaled version of HSPU. I scaled the rest of the WOD using the suggested substitute.   Bar Dips, climbing from the ground to standing, and Ring Rows.

WOD;

The WOD called for 1 minute and 15 seconds of WORK, followed by the same amount of time of REST.  Our initial buy-in was doing 50 double under or 75 singles.  Then it was off to the WOD.
The following were the movements that I used to for scaling.   Inverted handstand push up using a box (feet on the box); bar dips using matador dip bar and bands; rope climb - attempting to climb the rope while lying on the ground initially and pulling yourself up to a standing position; and ring rows instead of muscle ups.
The most surprising thing about this wod; was the second round, I was able to have a higher value.   Obviously, I wasn't working hard enough the first round.  I need to learn to push myself harder and not going 85 to 95% the first round.  All out the first round, and then try to maintain that same push afterwards.

Misc:
Yup, continuing with some much needed treatment on the knee.  I'm trying my best to nip this in the bud and return to normal programming.
Arri worked on me, manipulating the muscle above my knee (Quadriceps Femoris Tendon, as well as the two on the side, Vastus Laterallis and Vastus Medialis) and while I try to man up and not scream (it was painful, super tight muscles).   I honestly felt like a fish flopping on the table..   if anything, I think I got another workout just from squeezing the table so hard.   Yup, never realize how much our muscle works, especially during a competition.

And normally, if I was thinking far enough ahead, I would had booked a deep tissue massage after a competition.  The mini reward for myself after a job well done.   But I didn't and I just took two days off to rest and Bang, right back into the training.   No one to blame other than myself for not being more mindful of my body.    Have to remember, I'm not a young pup anymore and recovery takes longer.

Although the treatment has been going well; Arri didn't think I need ice this time when he had ran the IFC treatment.   The swelling had subsided on my right knee.   My left knee started to act up and Arri suggested that the exercises that I'm doing on the right knee, should also be done on the left knee.  This also include the Vodoo Flossing with the band.

Will keep everyone posted on this...

IFC - Interferential Circuit

No ICE this time, just manual manipulation on the 
muscles above the knee, some voodoo flossing,
followed up by some IFC.

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.

10 Minutes  EZ Row

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