Day 356: CF Armoury: Open Gym, accessory work...

Checking ourselves in and out to the box
during Open Gym  Note the time above is AM

Friday; June 3, 2016

Well, we played with the idea of just doing the class today; but instead we opted to do Open Gym and did some accessory work instead.

Once again, following Coach Clem; we worked on some squats with the empty barbell at the bottom of the back squat position.   This time, we held it for 3 minutes.   Meanwhile, Clem was barking at me to keep my chest up, my back neutral (I was starting to get sloppy and curving my back forward; usually occurs because I'm tired).   Three minutes is a long time to sit at the bottom of a squat, with proper form and a barbell across your shoulder (even if it's empty, it's still 45 lb).    When I was done, I couldn't get myself out the squat stance.  I actually had to remove the barbell and then struggle to get up.  (Reminds me of the Tin Man from Wizard of Oz prior to getting some oil in the joints.)  

We spent the rest of the time working on:

- Pendlay Row; used 75 lbs, 5 sets x 10 reps

- Back Extensions:  5 sets for 10 reps

Once all finished, I went and did my Crossover Symmetry.  This has become the post workout/strength activity.   Strengthen my shoulders, scapular and all those fine muscles back there.  The goal is simple, make my shoulders bulletproof!


Misc:

I plan to make some changes in the way I report the Open Gym stuff.  There isn't enough material that warrants a separate post, thus I'll try to make it a worthwhile read.  Plus the titles will change to reflect Open gym vs Crossfit classes.   Even though I'm doing the strength portion at Crossfit Armoury; I feel it's a disservice to the readers if the subject isn't truly related to crossfit.  Especially for those who read the blog and are looking for programming that they may be using for their own.


Remember to stay consistent in your training!