Crossfit Armoury - November 18, 2016: Power Snatch; WOD: Double Unders and Sled Push
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| Sled Push, 50' |
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| Friday; November 18th, 2016 @ Crossfit Armoury - West |
Warm-Up:
3x 15 Tubing Rows to Sternum
3x 15 Tubing W's
Alternate between two movements
Behind the Neck Press
Sotts Press
Overhead Squats
Burgener Warm-up
:15-20
STRENGTH:
Work up to working Power Snatch weight
:20-25
Every 20 seconds for 5 minutes:
1 Power Snatch
:30-35
WOD Warm-Up:
2 Minute Double Unders
Test Sled Push
:35-55
WOD:
Every 2 Minute for 20 Minutes
30 Double Unders
50 feet Sled Push @ (M: 135 lb / W: 90 lb)
Today's Coach: Jason R.
My Thoughts:
Missed out on a heavy day yesterday, probably explain why there were so few people today at the 7 am class. I was planning on attending, but the body wanted more sleep. I gave in and decided to come today.
I like Sleds...
Warm-Up;
Grabbed some rubber tubing and performed 3 sets, 15 reps each of Rows to Sternum. Making sure one engages the scapula. Alternating between that and Rows to W.
Afterwards, swapped out our rubber tubing for a wooden dowel and performed TEN behind the Neck Press, Sotts Press, Overhead Squats.
Coach Jason lead us thru the burgener warm-up, executing 3 reps of each.
STRENGTH;
Swapped out the wooden dowel for an empty bar-bell. Coach wanted us to start building up to a working Power Snatch Weight. I start with 65 and ended with 85 lbs. Like I said last week, I was planning on increasing the weight by 10 lb. Felt a bit more pep today and decided to use 85 lb.
Second part of the strength is to use that weight and perform ONE Power Snatch every TWENTY seconds; until 5 minutes is up. The weight was good, left knee wasn't in any pain. It was more of... letting me know that I have to make sure I keep my alignment correct. You know, twenty second is not a lot of time to do 1 power snatch and rest. I usually ended with about 8 seconds per round for rest. That's including time to reset and lift.
At the end, Coach was advising both Taman and I to spread out/open our thumbs from the Hook Grip at the top of the lift. Smart ass comments followed, and I probably looked like a deer in the headlight... Anyways, something I'll need to work on next week.
WOD Warm-up;
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| Sleds (135 lb & 90 lb), someone's speed rope |
Perform my singles as I still don't have my double under (DU). Coach suggested I do 60 singles, double of what's on the board for the DU. Next, Coach Jason asked what weight I plan to do? Rx'd weight is 135 lb; I loaded it up and settle with 90 lb. It was challenging enough, and as my Physio (Aaron) mentioned, it will give me a good stretch on my muscles, and work those glutes, calves.
WOD;
I had the opportunity to watch the 6 am class do this wod. Wow, some of the guys (Steve) was able to do each round under 25 seconds. Beast!! Sam wasn't far behind on that time.
This WOD works out to TEN rounds, to do 30 DU and 50 foot SLED push. It all adds up.
I scaled this WOD, and did 60 singles and 90 lb for SLED push each round.
I managed to keep my pace the same, even thou at round 5; my calves started to burn. On average, each round took me between 42 to 46 seconds to finish.
The last round, I attempted to go all out; but failed as I couldn't string my singles. It ended up taking the same amount of time as my previous rounds.
Misc:This WOD works out to TEN rounds, to do 30 DU and 50 foot SLED push. It all adds up.
I scaled this WOD, and did 60 singles and 90 lb for SLED push each round.
I managed to keep my pace the same, even thou at round 5; my calves started to burn. On average, each round took me between 42 to 46 seconds to finish.
The last round, I attempted to go all out; but failed as I couldn't string my singles. It ended up taking the same amount of time as my previous rounds.
I stuck around and rolled out as well as did some of the new Physio homework that Aaron gave me. He came around shortly after the class, and asked how was it. I gave him my feedback.
Some random thought; I look backed to the days when I was extremely overweight (7+ years ago), the idea of skipping rope with more than 100 reps seemed impossible. I remember trying back then, that doing 20 singles.. I would be in full sweat. One hundred was a marathon and I wouldn't be able to walk correctly for a day or two.
Fast forward to now, 600 singles plus weighted sled work is the new challenge. How far one comes, just happens to drive this guy to keep pursuing the goal.
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 Minute Muscle Ups Progress 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: #refocus #rebuild #powersnatch #IloveSleds #doubleunders
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