Day 349: CF Armoury: Snatch Balance and OHS; WOD: 1 Min ON/OFF - Wall Balls, T2B, Box Jump Overs, Calorie Row

Gino S.; showing off his swagger when you come to Crossfit Armoury

Tuesday; May 3, 2016 [after 7 am class] @ Crossfit Armoury

0-10
Warm-Up:

Behind the neck press
Sotts Press
Overhead Squat
Snatch Drop
Heaving Snatch Balance
Snatch Balance


:10-20
STRENGTH:

Work up to a working set of:
1 Snatch Balance
2 Overhead Squats

:20-30
EMOM for 10 Minutes:
1 Snatch Balance
2 Overhead Squats

:35-40
WOD Warm-Up:  

Row 250 meter

10 Beat Swings then 5 toes to bar

10 Box Jump overs

10 Wall Balls

:40-55
WOD:  

 1:00 Minute ON / 1:00 Minute OFF 

Round 1 and 2:  Wall Balls
Round 3 and 4:  Toes to Bar
Round 5 and 6:  Box Jump Overs
Round 7 and 8:  Row for Calories


Today's Coach: Jason

My Thoughts:

Warm-Up;
Started with a wooden dowel to practice all the warm-up movements.  Afterwards, the class would repeat the same movements with an empty barbell.   I always find that anything behind my neck is weak.  Especially when it comes to presses and Sotts Press.   I guess another area that I need to work on strengthening.  

STRENGTH;
Snatch balance, started up with a fairly lightweight (65 lb) and worked my way up to weight of 115 lb.   However, after doing that for one rep; my shoulder said otherwise.  I decided to drop it down to 95 lb for the second part of the strength.
With it being an EMOM for 10 minutes, long term impact on the shoulder would had been no so good.  The 95 lb was heavy enough for me, while the Overhead Squat was fairly light.     Meh.  Even at 95 lb; a few of my OHS very very toe bias (my heels lifted, even with lifters).   I always have to remind myself to take my time (which is why I find why my heals lifting and pushing off from the balls of my feet).

WOD Warm-up;
A nice light 250 meter row to get the blood going to all my joints.  Perform a few Beat swings followed by 5 knees to elbow (scaled).  Had to modify the box jump overs and just did Step-ups instead.   Wall balls, kept the weight at 20 lb and aimed for the 10 foot target.

WOD;

Almost a tabata, but with equal amount of time for work and rest.   The goal was to go all out on everything, and see if you can maintain that on the second go around.   Very surprised on the wall balls that I was able to do as many as I did.   I took a cue from one of the other guys where he placed the wall ball to start and where he stood.   He made sure that he was one arm's length away from the post where the target was.  I gave it a try and found that it was worked well.  Not being too close, and not being too far, who knew...
Toes to bar (scaled: knees to elbow); more challenging as I have yet to get my rhythm on my swing and the other was my grip strength.   The second round was more challenging as my grip strength had drop to almost non-existence.  And I was able to do them in singles.
Box Jump overs (scaled: step-ups); being mindful of my knee; went at a slower than my usual pace.
Being it was the last movement, Rowing for Calories. I did try to go all out on my first round of rowing.  It wasn't until the last round that I gave it all I got...  managed to squeak out a few more calories than the first.

Another great workout, that left me in a sweat pool!

Misc:
Post class maintenance on the shoulder.   Continuing with some manipulation/work on the shoulder by Arri from Optimize Physiotherapy and Sports Clinic.   Followed by my favorite, IFC and a nice hot pad on the shoulder.  I'm getting more comfortable with the IFC, actually to the point that I actually fell asleep sitting up while the IFC tingles away.    Lucky for me, I woke up not by snoring; but when the heating pad had started to slip.  I did managed to catch it.     

There is rule at the clinic that if anyone is caught snoring (it usually happens when you are relaxed); you owe them a treat or chocolates!!   :)

My 'not so impressed about the shoulder' face..

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.

10:00 Minutes to Practise:
 Triple Unders
OR
 Double Unders

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