Day 347: CF Armoury: Squat Clean, Front Squat; WOD: 4 Rnd for Time - Push Press, Double Under

Tuesday; April 26, 2016 [after 7 am class] @ Crossfit Armoury

0-10
Warm-Up:

2 Minute Rest Barbell on Knee
1 Minute Rest Bar behind head elbows up
1 Minute Front Rack Hold
Front Squats
Hight Hang Squat Clean
Above Knee Squat Clean
Below Knee Squat Clean


:10-20
STRENGTH:

Work up to a working set of the following complex
1 Squat Clean
2 Front Squats


:20-30
EMOM for 10 Minutes:
1 Squat Clean
2 Front Squats



:35-40

WOD Warm-Up:  

2 Minute Practice Double Under
10 Empty Bar Push Press, feel the weightlessness
Load Push Press Weight


:40-55
WOD:  

 TIME CAP:  15 Minutes 

1:00  ON /  0:30 OFF 

25 Push Press (M: 75 lb / W: 55 lb)
50 Double Unders



Today's Coach:  Jason 

My Thoughts:

Warm-Up;
Started with an empty barbell resting on the knees while in the bottom of the squat.  We were to hold this for two minutes.  Next was to rest the empty barbell behind the head while keeping your elbows up (think front rack, but the bar is behind your head).   I'll admit, that this was a bit humbling and wasn't as easy as I thought it would be.  Mind you, I've never down this warmup before.  And then we switch for the last minute to a front rack hold. 
Next were the front squats and all the variations of Squat Clean (High Hang, Above Knee, and Below Knee).  We did 5 rep for each of the above moments.

STRENGTH;
Prior to starting this strength part, coach Jason started with a pep talked about wanting to see us lift heavy.  Heavy to the point that your eyes are bulging out...  and you are pushing yourself.    He was specifically talking to me, as I have an issues at times (something about confidence of not lifting heavy/challenging myself).  Well that the gist of the message I got.  Clem didn't help with his comments either, but it's something I need to do.  I tend to be more conservative with my lift when I have an injury... and I usually don't break out of that head space until a week after I get the green light.  Well, that's my excuse.
And as you can see from my results, I ended up keeping the weight lighter than if I were pushing myself.  I suspect I would had gotten at least another 15 lbs to the weight.
The complex had called for 1 Squat Clean, followed by 2 Front Squats.   I used a weight of 145 lbs.   Something which is not an issues with me, and hindsight; I should had gone with a heavier weight, 155 or 165 lbs.
Will need to work on listening to my coach(es) more often.
Using the weight of 145 lb, the class did same complex, but in an EMOM format for 10 minutes. 

WOD Warm-up;
The class had a few (two) minutes to practice Double Unders.  If you didn't have those, than it was to work on the singles.  Next was to do ten empty bar Push Press and afterwards, load the weight that you want to use for the WOD.

WOD;

This wod calls for 1 minute of work, followed by 30 seconds of rest.  We were to continue where we had left off after our 30 second rest.  We had a time limit of 15 minutes to complete the 4 rounds.
I managed to finish under the time cap, a score of 7 minutes and 31 seconds.  I had scaled the weight to 65 lb, just because of the shoulder injury.

Shoulder maintenance (IFC and a nice warm pad)
 at Optimize Physiotherapy

Misc:
Trying to speed up the recovery, and continue with the 'maintenance' of my shoulder with Arri this evening. Class this morning took a hit on the shoulder, and had Arri work his magic.

You can probably extrapolate on how I feel by my facial expression.  #ohmyshoulders



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.

Every 4:00 for 3 rounds:

 50 Push Ups
 5 Rope Climbs

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