Day 352: CF Armoury: High Hang Snatch Grip High Pulls; Benchmark WOD: Diane

Monday; May 9, 2016 [after 7 am class] @ Crossfit Armoury

EXTRA CREDIT
(extra programming, and it's FREE; part of your membership)

0-10
Warm-Up:

30 Banded Good Mornings
Snatch Grip Stiff Legged Deadlifts
Snatch Grip Deadlifts
High Hang Snatch Grip High Pulls


:10-15
STRENGTH:

Work up to a 5 rep working set:
High Hang Snatch Grip High Pulls

:15-30
Every 1:30 for 15 Minutes:
5 High Hang Snatch Grip High Pulls


:35-45
WOD Warm-Up:  

Inch worm with push up, downward dog, leg Kick
Test Handstand Push-ups/Walkthrough and test KB/DB Push Press
3 Warmup sets of 10 reps to deadlift weight


:45-53
BENCHMARK WOD:  "DIANE"

 8 Minute Time Cap 

21 - 15 - 9
Deadlift (M: 225 lb / W: 155 lb)
Handstand Pushups (Substitute: Dumbbell or Kettle Bell Push Press)


Today's Coach:  Jason 


My Thoughts:
After taking 3 days off, I feel great!  Well, as great as one feels after having an extra day off compared to the weeks before.   

Warm-Up;
Started with a rubber band and did 30 good mornings.  The only issue I had with the rubber band was it was slipping off my shoulders.  Coach Jason showed us the movements for the rest of the warmups.   Using a snatch grip (used a hook grip) and performed a stiff legged deadlift.  Next was the snatch grip deadlifts, followed by a High hang snatch grip high pull, all done with an empty barbell for 10 reps each.

STRENGTH;
The goal was to work up to a 5 rep working set for a High Hang Snatch Grip High Pull.  I started with 75 lb.   Next was 105 lb for 5, while it seemed overly easy.   I added another 20 lbs to make it 125 lb.   Coach wanted us to have it pretty close to our 1 RM of our Snatch.  Well, my 1 RM is 135 lb.  So, it's close enough.   I was more worried as it's 10 rounds, 5 reps each every 90 seconds; that I would fatigue and wouldn't be able to hit the full 10 rounds.
I have to remind myself in the future, I should go to my max.  Perhaps I should had gone to 135 lb.   I'll be wiser next time.

WOD Warm-up;
Coach Jason mentioned that this is a version of Inch worm on steroids.   An extension of what was done last week, but with an additional leg kicks after the push-ups.   We had to do the entire 50' this way.   Sometimes, it pays off being tall and long.   
Modify the handstand push-up with Kettle bell Push Press and used 2x 16 kg (35 lb).  It doesn't seem a lot, but I know that after the deadlifts.. I'll be struggling.   That and the fact that I did about 7 of them and realize that it was good weight.   Jason mentioned that if we can do 10 or more; then the weight is too light and we have to go up.
We were to do 3 warmup sets of 10 reps to our deadlift weight.   I chose 185 lbs as the weight to use.

WOD;

Ooh, benchmark wod.  And her name is Diane.   Surprisingly, I've never done this benchmark before, despite doing crossfit for over 3 years.  Deadlift weight used:  185 lb.   Kettlebell weight:  35 lb for each kettlebell.
I had to break my first round of 21 Deadlifts into two sets, 11, and 10.  KB Push Press was broken into 3 rounds (10, 6, 5 reps).  The 15's were broken down to 3 sets (5, 5, 5) for both  deadlifts and KB presses.  Following the 15's pattern, broke down the deadlifts to 3 sets of 3, however; the KB Push Press was more of 5, and 4.   The last two reps were a grinder!

I finished my scaled Benchmark WOD of Diane in a time of 7 minutes and 9 seconds.

Misc:
One of the many advantage of Crossfit Armoury is the Extra Credit that is offered.  This is sometimes known as Extra Programming at other boxes.  While many other boxes offered it, some of the boxes charge for this as it's additional work for the coaches.   And others, may not even offer it to the general crossfitters.   Some requires you to be in an advance crossfitter (elite class) before it's even brought up for discussion.

This was one of the many reasons why I had left my previous box.  It wasn't the additional cost that irked me.  I was willing to pay to get that extra training.   What irked me was that I had to be of a certain class (an elite crossfitter) before it would be offered.   How does one even get to be a better crossfitter if you don't even provide those who are in that beginner-intermediate level?   You don't!

I am forever grateful that Crossfit Armoury provides this as part of our membership.  Coaches are always happy to help if there are movements you don't understand, and as well other friendly members.   One of the many reason why I love Crossfit Armoury.   

If you want to do some extra programming for free, in additional to a great crossfit programming; perhaps come and check out this box!

EXTRA CREDIT 

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.

EMOM for 10 Minutes:
 5 Back Squats @ 55% 1 RM Back Squat

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