Day 354: CF Armoury: Slow Bent Over KB Rows; WOD: Strict HSPU, KB Swings, Box Jump Overs

Tuesday; May 31, 2016 [after 7 am class] @ Crossfit Armoury - West

0-10
Warm-Up:

3x 20 Banded Pulls to Waist
3x 20 Banded Pulls to Chest
3x 20 Banded Pulls to Face
Test Bent over Kettle Bell Rows


:10-20
STRENGTH:

EMOM for 10 Minutes
6 SLOW bent over Kettle Bell Rows per Arm


:25-30
WOD Warm-Up:  

50' Bear Crawl, Test Strict Handstand Pushups
Test 5 - 10 Kettle Bell Swings
Test 5 - 10 Box Jump Overs (Scale height, but jump if possible)


:30-55
WOD:  

Every 5 minutes for 25 Minutes:
10 Strict Handstand Pushups (substitute: 1 minute Handstand Hold)
15 Kettlebell Swings (M: 70 lb / W: 53 lb)
20 Box Jump Overs

ALWAYS restart at the 5 Minute Mark

Score is time on FINAL Round


Today's Coach:  Jason

My Thoughts:
Decided to do a crossfit class, to the surprise of our coach.   I think he was expecting us to disappear to the other side of the room and work on our own programming.   Wendler will be tomorrow, I need a day of rest in between.  Funny, I say rest; yet I'm doing a class.  

The other side of the gym (Crossfit Armouy - West has expanded)

Well, I need to get back into things, and test out my lungs.   Plus, I also need to get myself ready for my upcoming competition; Fight of the Fittest - http://www.fightofthefittest.com/   at the end of June.  I'll be competing with a partner in the Open team division.  It should be fun!

Warm-Up;
Started with rubber tube bands, grabbed a purple one as it had the most resistance.   This warm-up reminds me of Crossover Symmetry that helps with the shoulder stability.  Coach Jason showed us each of the movements and asked us to do twenty of each, 3 rounds.
By the second round; I started to get tired; especially the banded pull to the face.  I had to break it down into groups.  That was the same on the third round; breaking it down to 5 reps each, rest, and then start.

STRENGTH;
Coach Jason asked us to grab a bench and then picked a kettlebell.  I picked up a 35 lb kettlebell, as we had 10 rounds, 6 reps on each arm to do (SLOW).   I remember Coach Clem saying, "glass shoulders" when I asked how heavy we should go.   Glad I stuck with the 35 lb.   By the eighth round; I was starting to feel it in the muscles around my the front of my elbow as oppose to my shoulders.  Good/bad?   

WOD Warm-up;
Oh, bear crawl; 50'.  One end of the box to the other.  They are great when your shoulders are fresh.    Grabbed a new kettlebell and did 5 Kettlebell Swings.   Rx was 70 lb, and I scale down to 53 lb, and then dropped it down 44 lb.   My strength has left me in the last 3 weeks.  It'll be a slow progress to work back up to that weight.   Grabbed a box for the Box Jump overs, and scaled it to step-ups.    Did a few at 24" and then decided to drop it down to 20".  I felt a twang in my knee...  opted to stay on the safe side for now.  It's all about scaling...

WOD;

Since I can't do Strict Handstand Push-ups; I substitute it for the handstand hold.   Coach Jason suggested that we do it with the chest facing the wall.   I had to do a handstand hold using the method of walking up the wall to get into position.  First minute, I managed to hold it for about 40 seconds but each minute after that became much less.  Another area I need to work on.   Although, I didn't know if it was me or if it was a norm until I talked to the others at the 7am class; that breathing became harder (shortness of breath).  I tried pretty hard to slow down my breathing and "breathe" as opposed to holding my breath.  Still, each round where I'm doing the handstand hold.. it just harder... fatigue..
The kettlebell swing was fairly easy in the first two round; and later Coach Jason came around and helped me fixed my form.  It was suggested when I swing, that I keep my chest upright.  Damn it, I've been doing it wrong all this time.    Bahh!!   Thanks for the tip Jason!
The box jump overs was scaled to step up and over and later dropped down to 20"
The score was based on the final round.  Took me 3 minutes and 31 seconds.

Misc:
Well, I consider this workout a good indication on how my lungs are.  No coughing up any blood or a coughing fit that followed afterwards.   No pain in the lungs other than what one feels after doing a workout like this.   It's a good sign.  I'm glad to be back!

If you're wonder why I keep highlighting Clem as  Coach Clem.  It's because he completed his Level 1 Crossfit Certification and passed!  Congrats Clem!!   

I have to give him flak now that I will have to listen to him with a bit more serious when he gives advice.  ;^)   And the fact that I can tease him here on my blog... 


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 Minute AMRAP:
100 double unders
50 Thrusters (M: 45 lb / W: 35 lb)
25 Calorie Row
5 Muscle Ups

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