Crossfit Armoury - November 10, 2016: 5 Rnd of Touch n Go C&J, 5 Rnds of Calorie Rows
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| Thursday; November 10, 2016 @ Crossfit Armoury - West |
0-15
Warm-Up:
Lunge with Elbow Touch
Seated Legs Crossed Forward fold Right leg in Front
Seated Legs Crossed Froward fold Left leg in front
30 Air Squats
Press Push Press Push Jerk
High Hang Clean, Above knee clean, Below Knee Clean
:15-20
STRENGTH:
Work up to a working weight of:
4 - 3 - 2 - 1 Unbroken Touch and Go Clean & Jerk
:20-35
Every 3:00 for 5 Rounds:
4 - 3 - 2 - 1 Unbroken Touch and Go Clean & Jerk
:40-45
WOD Warm-Up:
Row 5 Calories Legs
Row 10 Calories Full Body
:45-55
WOD:
Every 2:00 for 5 Rounds:
Calorie Rows (M: 20 calories / F: 15 calories)
Score is slowest time
Today's Coach: Jason R.
My Thoughts:
Third day back, and still feeling frisky. I took yesterday off to have my knee looked at. See the miscellaneous section. It was a smaller class today with just the three of us (Clem, Ray, and I) and then two more late comers made it to class. A familiar face, Jason M. and some one new. All good, we are here to workout.
Warm-Up;
Started with alternating leg lunges, with elbow touching the ground. This was done for 50'. I felt this, as in a great stretch for my legs, and definitely felt in in my knee.
Afterwards, Coach Jason asked us to sit around the front, with our legs cross like you do in a campfire. Then stretch forward with both hand and lay it in front of you. Hold this position for a few minutes. Repeat the same legs crossed, but now with the other leg in the front. I had found one side of me is more flexible, which is the norm.
Next, 30 air squats. Pretty straight forward, by this time I was loosen up from the stretching and lunges. Kept an eye on my knee and where it tracked.
Coach Jason advised us to get our barbells and practice ten of each movements, Strict Press, Push Press, and Push Jerk. Following the same reps, we were to do High Hang Clean, Above Knee Hang Clean, and then below knee Hang Clean. Broke out in a sweat after this warm-up.
STRENGTH;
The touch-n-go consisted of doing 4 reps of Clean and Jerk, stopping to let go of the bar on the ground, and then do 3 reps, repeat until you hit your 1 rep. We had 5 minutes to find the working weight. I opted to go light, (hindsight; maybe should had gone up ten pounds to seventy-five).
We had three minutes to finish each round, and any time that we had afterwards would go toward the rest.
WOD Warm-up;
Oh rowing, my favorite. Started with just pulling with the arms for 5 calories, and keeping the leg stationary (reminds me of doing sit-ups). The next 5 calories were the same thing; but keep the arms straight and using the legs. Once that was done, it was full body (rowing like you would normally) but this time for 10 calories
WOD;
This is an all out row, no putzing around. Score will be the slowest time. I did notice that the 6 am class had two values up there. One was the score, and the value in the (#:##) was the fastest time.
The fastest time would be my first round. In the end, it turned out the last set was my worst time. And of course, my score was the last round.
My time for 20 calorie row was 1 minute and 6 seconds. My fastest time was 56 seconds.
It was tough, and especially motivating while both Ray, and Clem were to the left of me, finishing their 20 calorie row; when I was personally just hitting the 13 calorie mark. This was pretty much consistent for the 5 rounds we did. Obviously, I need to work on my rowing and be more efficient. Clem is a bit shorter than me, but Ray is tall and has a huge cardio engine. It's a great match for those two, and probably for me.
Misc:The fastest time would be my first round. In the end, it turned out the last set was my worst time. And of course, my score was the last round.
My time for 20 calorie row was 1 minute and 6 seconds. My fastest time was 56 seconds.
It was tough, and especially motivating while both Ray, and Clem were to the left of me, finishing their 20 calorie row; when I was personally just hitting the 13 calorie mark. This was pretty much consistent for the 5 rounds we did. Obviously, I need to work on my rowing and be more efficient. Clem is a bit shorter than me, but Ray is tall and has a huge cardio engine. It's a great match for those two, and probably for me.
Only suggestion is to be mindful on the Jerk portion, and keeping the weight light. See how it feels. Oh, no worries on that.. going to take this slow.
Ah this machine on the left, gives me 15 minutes of solitude when it's running. I don't know why I find it so funny, thought I would share.
Will be looking forward to Mondays programming. And hopefully will be able do the same
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: Muscle Ups Progression Work
Support Holds
Dip Negative
Dips
Muscle Up Negative
Banded Muscle Ups
Muscle Ups (5 Minute AMRAP)
Remember to stay consistent in your training and tackle one WOD at a time!!
Hashtags for the day: #weaksauce #rebuild #day3 #cleanandjerks #rowingismyfav
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