Crossfit Armoury - November 14, 2016: Touch-n-Go C&J; Wall Balls and Rope Climb

Monday; November 14, 2016 @ Crossfit Armoury - West

0-15
Warm-Up:

Duck Walk 50'
Frog Pose 2 minutes
Pigeon Pose 2 minutes (left)
Pigeon Pose 2 minutes (right)
Strict Press, Push Press, Push Jerks
Hign Hang Clean, Above Knee Clean, Below knee Clean


:15-20
STRENGTH:

Working up to a challenging 3 rep TNG (touch-n-go) Clean and Jerk

:20-30

For Time:  10 rounds:  3 Touch and Go Clean & Jerks


:35-40
WOD Warm-Up:  

Test 10 Unbroken Wall Balls
Test Rope Climbs

:40-55
WOD:  

 Every 4 Minutes for 4 Rounds: 

30 Wall Balls
2 Rope Climbs 


Today's Coach:  Jason R.

My Thoughts:
Mondays!  Felt good this morning.  Didn't feel good after the workout.  Short of passing out, low sugar. Thanks Arri for giving me the protein bar, and I managed to drink my sugary drink that I always have around.  Stuck around for an hour after the class before heading home.  *grumble*

Warm-Up;
For the warm-up, the Frog Pose was nice.  Reminded me of doing a yoga pose  (deep groin opener, works on the adductors); check out this link for how it's done. 

  http://www.yogabasics.com/asana/downward-facing-frog/

Each of the yoga like poses were held for 2 minutes each.
Next was the Pigeon Pose (starting with the left leg, and then the right leg).  Here's a link to what it looks like:

  http://www.yogajournal.com/article/beginners/pigeon-pose/


Next, we move to an empty bar-bell and perform 7 reps of each movement (Strict Press, Push Press and Push Jerk)
Using the same barbell; 7 reps of High Hang Cleans, Above Knee Clean and Below Knee clean.


STRENGTH;
First part was to build up to a challengin 3 rep TNG (Touch and Go) Clean and Jerk (C&J)

Second part of the strength consisted of using the weight from the first part and do 10 rounds, 3 reps of TNG C&J.

I used the lighter weight to build up my knee.   No issues on the knee afterwards, but my cardio is severally lacking here.   My pace slowed down by the fifth round.  And managed to finish with  okay time.   Next week, I'll bump the weight up by 10 lbs.

WOD Warm-up;
Went with a lighter weight for the Wall Ball as suggested by coach, and since I still dont' have rope climbs.  It was suggested to do beginners rope climbs.  (lie on the floor, pull yourself up and then repeat).  Since I was scaling, we are to do 6 beginners rope climb.

WOD;

Coach mentioned that everyone should be able to finish this within 4 minutes.  If you cannot, then we will scale the workout.    First round, went out of the gate too fast, and finish my 30 wall balls in 1 minute and 6 seconds.   Second round, the wall balls took an additional 45 seconds and each round got progressively worst.   Last round, wall balls  just crushed me..  I had broke it down to 8, 4, 3, 5, 4, 6 with breaks in between.  Quads were burning, and I had an encourging words from Coach to resume when I was taking too long of a break in between.
The score for the WOD is our last round.  

Misc:
Re-evaluating my morning process so what happen today won't happen again.  Slightly embarrased, a bit miffed at msyelf.   Nuff said, part of the process of rebuilding, restarting.
Tomorrow is a new day.


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.

"Fligt Simulator"

10 - 20 - 30 - 40 - 50 - 40 - 30 - 20 - 10
Unbroken Double unders

Scale to:
1 - 2 - 3 - 4 - 5 - 4 - 3 - 2 - 1, 
2 - 4 - 6 - 8 - 10 - 8 - 6 - 4 - 2,  
3 - 6 - 9 - 12 - 15 - 12 - 9 - 6 - 3, etc

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

Hashtags for the day:   #weaksauce #mondays #beingstupid #reboot #rebuild