Day 350: CF Armoury: 1 RM Split Jerk; WOD: EMOM - Turkish Get Ups, Overhead KB walk

Wednesday; May 4, 2016 @ Crossfit Armoury

0-10
Warm-Up:

Banded Shoulder Passthroughs
Banded Shoulder Rotations
Empty Bar Shoulder Press
Empty Bar Push Press
Bar-less Split Jerk, hold bottom for corrections
Empty Barbell Split Jerk


:10-30
STRENGTH:

Work up to 1 RM Split Jerk


:35-55
WOD:  

 20 Minute EMOM 

Minute 1:  Right Arm Turkish Get Ups
Minute 2:  Left Arm Turkish Get Ups
Minute 3:  Right Arm Kettle Bell Overhead Walk with Kettle bell facing up
Minute 4:  Left Arm Kettle Bell Overhead Walk with Kettle bell facing up
Minute 5:  Farmer Carry


Today's Coach:  AJ Facendi

My Thoughts:
Decided to throw everyone off by showing for an evening class, 6 PM to be specific.  Yup, had a few comments made, some puzzle looks.  It actually made me smirk.  I had some office meetings in the morning and decided to come to a late class instead of doing my usual 7 am class and then rushing to work.    Plus, I also get to do the Olympic lifting class afterwards.   Crazy, some one say...  especially with today being the 1 RM day..  Split Jerks

Warm-Up;
Grabbed a rather thin band to start for the banded shoulder passthroughs and shoulder rotations.  Afterwards, we swapped out the band for an empty barbell and practice Shoulder Press and Push Press, both 10 reps each.   Coach AJ wanted us to do a Split Jerk without the bar.  But still mimic-ing as if the bar was in that rack position, pausing to fix any corrections at the bottom hold.    This was followed by a few rounds of empty barbell Split Jerks

STRENGTH;
Started off with small plates to warm up.  I think my starting weight was 95 lb for a few reps and then 135 lb for two reps.   Afterwards, they were singles.   I may had some confidence issues as I near my previous 1 RM (205 lb, achieved 3 months ago at Battle on the Border).  Between the shoulder and knees, more so the shoulder.   I was confident enough to push myself for fear of re-injuring the shoulder.   However, I did hit my previous max at 205 lb.  My thought... save it for when the shoulder is 100%, instead of injuring it and putting yourself back another few weeks.   There is no ego here... I just want to get back into a routine.

WOD;

A nice 20 Minute EMOM focusing on more..  Shoulders.... and core...     I haven't done a Turkish Get up for a long time.  Enough that I may had forgotten how to do the exact steps for the ascending.  Descending is easy, just do exactly what you did with ascending but in reverse.    Coach AJ came around later and help me correct my form and at the same time did the movement at the same time..    I had forgotten at one point to sweep one of my legs back, which of course causes me to fumble as I try to force myself up, with no leverage.   I went with 16 kg (35 lb) kettle bell for the turkish get ups.  The same weight was used for the KB Overhead Walk, but I did not try to carry it facing up.  
Yes, my left arm was much stronger than my right arm.  Stupid injuries...  wish I was 20 again.  LOL.
Farmer carries, we all used a heavier weight.   I used 2x 24 kg (53 lb) Kettle bells.  Remember, all these movements are for one minute each and to walk from one end of the box to the other; 50'.
It worked out to be 4 rounds in total.   The last two rounds, I started to feel my right arm tiring out.   Not to any point where I need to stop and walk away.   It was a good WOD!

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.

1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Unbroken Deadlifts
 @ 60% 1 RM

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