Day 346: CF Armoury: Split Jerks; WOD: Thrusters, Burpees over Bar, Cal Rows

Monday; April 25, 2016 [after 7 am class] @ Crossfit Armoury

0-10
Warm-Up:

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


:10-16
STRENGTH:

Every 2:00 for 6:00
5 Split Jerks @ 40%
5 Split Jerks @ 50%
5 Split Jerks @ 60%


:21-27
WOD Warm-Up:  

Row 15 Calories
15 Empty bar thrusters
Load WOD weight
10 Burpee Fast


:27-55
WOD:  

1:45 ON / 1:45 OFF for 8 Rounds:
15 Thrusters (M: 95 lb / W: 65 lb)
15 Lateral Burpee over Bar
15 Calories Row

Continue where you left off on last round

SCORE is Total REPS


Today's Coach:  Jason 

My Thoughts:
Came in early this morning, arrived at the box at 6:25 AM and rolled out my legs.  I also use the voodoo floss bands on both of my knees (yes, both now as the other was was taking the load from my injured one).  It was determined that it wouldn't hurt to do voodoo flossing as well as the prescribed physio homework on both sides.   I also took advantage of the time to watch the 6 am class performing the WOD.

Warm-Up;
Started with a wooden dowel and did 10 overhead passthroughs, followed by 10 (5 per side, shoulder rotations).   Next, the class swapped out the wooden dowels for an empty barbell and set up on the rigs.
We did the Push Press, Push Jerk, Jerk Dips and Split for reps of 5 each.   Coach Jason caught me not planting my rear foot correctly on the Split Jerks and as well as my fumble on the Push Jerk. (I was doing Split Jerk).   Obviously, I was too eager about that movement and skipped a few in between.   Once the warm-up was completed; we started to load up the weight to our 40% for the Strength component.

STRENGTH;
Calculated out my 40, 50, and 60% of my 1 RM; and rounding it up to the nearest equal plate.   (85, 105, 125 lb) were the weights that I used for each of the 5 split jerks.   Coach Jason told the class that we are all doing this together.     No issues on the shoulder with the split jerks, and only a minor blip on my knee.   I will be seeing Arri (Physiotherapist) this evening to work the knee and shoulder.    

WOD Warm-up;
Grabbed a Concept2 Rower and did a light row for 15 Calories and then followed by 15 empty bar thrusters.     Next, I had loaded the weight with 75 lbs to try and keep my shoulder safe.   We all had to do 10 fast burpees. (no such thing in my book; TEN yes.. Fast... if my opponent was a turtle)

WOD;

Calculation for the score is total reps.  We continue off from where we left off after the 1 minute and 45 seconds is called.   We get equal amount of time for rest.   Even with the lighter weight of 75 lb scaled, my shoulders started to get tight near the end of the 8 rounds.   First few rounds, I was able to do the thrusters unbroken  Lateral burpees over bar was where I lost time..  (did I mention that I hate lateral burpee over bar)   Rowing, as always for me is my recovery stage.  One of the advantage of being tall and long, and I had set the damper setting around 9.  This way, each pull will get me 1 calorie.  The goal was to maintain a similar pace after each round, and taking a minimal amount of rest.

After 8 minutes, I only managed to get a score of 3+28 (which is rounds + 15 Thrusters + 13 Lateral buprees over bar)

Misc:


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 to Establish:
  5 RM Touch and Go Deadlift

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