Day 351: CF Armoury: 1 RM Bench Press; WOD: Row, Rope Climb, Push Ups, Hollow Body Rocks, Air Squats, Run

Thursday; May 5, 2016 [after 12 pm class] @ Crossfit Armoury

0-10
Warm-Up:

Inch Worm with Push-up, 50'
10 Empty Barbell Bench Press


:10-25
STRENGTH:

Establish 1 RM Bench Press


:30-37
WOD Warm-Up:  

Row 250 meter
20 Synchro Air Squats
10 Synchro Hollow Body Rocks
10 Synchro Push-ups
Test Rope Climbs


:37-55
WOD:  

 18 Minute Time Cap 

Row 1000 meter
4 Rope Climbs to 20' (substitute:  lie on floor and climb rope to upward stance)
40 Push Ups
60 Hollow Body Rocks
80 Air Squats
Run 800 meter


Today's Coach:  Jason

My Thoughts:
I did this class at Noon instead of my usual 7 am.  The reason, one of my co-worker (Mike) wanted to do crossfit and the only time he could do it is at noon.  So this is one of the days that I was willing to change.  Whatever that helps someone else with motivation, is always good with me.   Plus, this will also give me more than just 12 hours of rest between Olympic lifting class the night before and the crossfit class.

Warm-Up;
I think I almost died on the Inch worm work with a Push Up at the end of each worm.   And that was just the warm-up.  Oh, it's going to be one of those workouts for me.   Next, we teamed up and setup the empty barbell on the rack with a bench.   We adjusted the J-cups on the rack for our height.  Mike is of similar height as me.   6'2".   <--  Yes, I'm a very tall Asian.  ;)     We each did 10 Empty barbell Bench press afterwards.

STRENGTH;
We both worked on doing the bench press and each partner was spotting each other, very important as we got close to our 1 RM.
My previous 1 RM for Bench Press is 210 lbs.    I had a funny feeling that I may not hit that weight especially after last night class.  No matter, I gave it all I got.  Started with 95 lbs for a warm up and 10 reps, then went to 115 lbs for 5 reps.  Each of the following weight was at 1 rep:  135, 155, 175, 195, and an attempt at 205 lbs which was a failure.   My score goes in at 195 lb.

WOD Warm-up;
This was deemed as a dynamic warmup.   We rowed 250 meter on the Concept2 Rower, and then gather around as a group in a circle.  In synchronized format; we all did the Air Squats, Hollow Body Rocks and Pushups in unison.   This was reinforced as Coach Jason would say the rep number, and then we would execute.  But if he doesn't say the number, you had to wait before executing the movement.
Coach Jason asked me to show Mike the lower ropes for those who were not do the Rx Rope climb, but the laying on the ground and climbing until you are in an upward stance.  And the scaled version; we had do 12 rope climbs.   I, unfortunately gave Mike a heartattack when I said it was 20.  This was quickly resolved when I rechecked with Jason.  I had to check as I don't have my rope climb and was doing the scale.

WOD;

Well for a WOD that was 18 minutes; I think I need another 18 minutes to finish.  Rowing is never an issue with me and I went off with a moderately fast pace, hitting about 30-33 strokes/min.   The 12 rope climb on the floor however, was where I slowed down considerably.  Wow, after about 3 reps, I was in full sweat and breathing heavy.   Yup, Crossfit will do that to you.  Finding out the areas you are weak at and bluntly pointing it out to you.   In my case, I have found more weakness for myself than I have every in the past.  But it's all good, places that I need to improve on.   My list is long, but you know what... it's all about making the change to improve.   After my 12 reps of Rope Climb; a quick swig of water and off to the 40 Push ups.  Like all chippers, I had to break it down mentally.   Do 10 at a time, and then if that's too hard.  Break it down into sets of 5.   I used that  for the Hollow body Rocks and Air Squats.
I wish I could had made it to the running, but I only got to the Air squats, 15 of them before the 18 minute time cap came up.   There were 3 of us that didn't finish, and the other two were out for the run.   Those two finish in about a minute plus after the time cap.   This was one tough WOD.   I'm sure my core will thank the Aiden for dreaming up this WOD at the end of the day.  :)

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.

5 Minutes to Complete:
 9 - 6 - 3
 Thrusters (M: 135 lb / W: 95 lb)
 Bar Muscle Ups

At 5:00 minute, complete:
 9 - 6 - 3

 Strict Handstand Pushups

 Dumb bell Snatches per arm (M: 70 lb /W: 50 lb)

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