Day 345: CF Armoury: Bench Press; Benchmark WOD: KELLY

Thursday, April 21, 2016 [after 7 am class] @ Crossfit Armoury

0-10
Warm-Up:

Inch Worm with Push-up 50'
Work up to BW Bench Press (3 warmup set minimum)


:10-15
STRENGTH:

5 Minute AMRAP:
Close Grip Bench Press  @ (BW/0.75BW)


:19-24
WOD Warm-Up:  

Dynamic Warmup during 400 meter run
Test Box Jump (no Step Up)
Test Wall Balls


:24-55
Benchmark WOD:  'KELLY' 

 31 Minute Time Cap 

5 Rounds:  Run 400 meter
30 Box Jumps
30 Wall Balls



Today's Coach:  Jason

My Thoughts:
Modification today on the benchmark WOD.   After having a discussion with Arri (physiotherapist at Optimize); it was suggested that I hold off on the running to minimize the impact to my knee and ROW instead.   Also, to do step-ups instead of box jumps, while wall balls were fine.   I had advise Coach Jason prior to the class of the scenario.   Jason suggested that I do 500 meter row instead of 400 meter.  It will be a better equivalent in work compared to the 400 meter of running.

Warm-Up;
Started with a simple 50' Inch worm, with a push up at the end of each extension of the worm.   This was much harder than I last remember it.  I have to say, that a few of us didn't quite make it to the end of the 50'.   Sad, considering this was the first warm-up event.   It's going to be a long one..   Next, we were off to setup for a bench press.   Coach Jason mentioned that we should have 3 warmup set as a minimum.  And build up a moderate to heavy weight.

STRENGTH;
After settling on a weight that I plan to do for the bench press, a last minute decision on my part, made it 135 lb.   The grip for the bench press is a close grip and we can rest in between the 5 minute AMRAP.    I think the concern for me would be the fatigue that would set in and I wouldn't have anyone to get the weight off me (this being later).  But thank fully, one of the guys, Gino was around working on his own program and came over to help spot people doing bench press, along with Coach Jason.
I managed to get to 29 reps of bench press at 135 lb within the 5 minutes.

WOD Warm-up;
Brought out the rower and warmed up with 500 meter row.   The rest of the class did a dynamic warmup (which was to do one lap around the mall/building ~400 meters).   Next, we did brought out a box and I scaled this to step-ups (again, minimizing the impact on my knee).   Wall Balls; tested with 20 lb and later dropped down to 16 lbs.

WOD;

So, my Benchmark Kelly will be completed in a scaled format, consisting of Rowing 500 meters, Step ups, and wall balls @ 16 lb.
There will always be someone who have a very strong cardio engine.   While I thought I was off to a good pace on the 500 meter row; Taman came in from his first 400 meter run, at the same time I had just finish my 400 meter row.  It would be like that for the rest of the wod.  He actually finished his 5 rounds in the time that it took me to finish 3 rounds.   That' an engine to strive for.
My results was 4 rounds + 200 meter row completed when I hit the 31 minute time cap. It was a very long 31 minutes!  I look forward to the day that I'm injury free and I can do this WOD as prescribe.      

Misc:
Starting to feeling it in my shoulders now, fatigue has set in and I think the combination of the Festivus competition, and this week programming with shoulder intensity is catching up to me.   I'll be getting Arri to look at it tomorrow.


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.

In 4 minutes, complete
 50 Pistols
  if completed, in 7 minutes; complete an additional
 50 Pistols
  if completed, in 10 minutes; complete an additional

 50 Pistols

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