Crossfit Armoury - November 19, 2016: Jerks; WOD: Row and Chest to Bar Pull-ups

Saturday; November 19, 2016 @ Crossfit Armoury - West

Saturday; November 19, 2016 @ Crossfit Armoury - South

0-15
Warm-Up:

Foam Roll Back and Lats
Peanut Back and Lats
Press (Strict), Push Press, Push Jerk, Split Jerk


:15-30
STRENGTH:

Work up to a HEAVY set of the following:

2 Push Press
2 Push Jerk
2 Split Jerk


:35-40
WOD Warm-Up:  

10 Beat Swings, 5 Chest to Bar Pull-ups
Row 250 meter

:40-55
WOD:  

Every 3:00 for 5 Rounds:
Row 250 meter
10 Chest to Bar Pull-ups


Today's Coach:  Jason R.

My Thoughts:
Decided to change it up and do a Saturday morning class.   I don't usually make it to the Saturday (wanting to sleep in), but today was a bit different.  I want to try and maintain THREE classes a week for attendance.   I need to get back and stay consistent with the training.  Plus it's starting to snow, and what else is there to do..
Came into class, and as usual; the Saturday classes are full. We had to pair up, and in some cases for certain workouts; 3 people per group.

Warm-Up;
Started with the foam roller and the other partner with the peanut (two lacrosse balls taped together).  Worked on the shoulders, while rotating the arms (think half windmill) when on the peanut.  Swapped a few minutes latter to let the partner do the same with the other mobility equipment (foam roller).
Moved to a rack and partner up with someone with similar weight lifting capacity.  I partner up with Kevin Simpson.  Using the empty barbell, perform a few (10 reps) with the empty barbell for Strict Press, Push Press, Push Jerk, and Split Jerk.

STRENGTH;
We decided to start light with weight.  Kevin was mentioning his upper limit is about 100 lb.
We had ample time to build up to our heavy weight.   Although, you wouldn't know it after our first 3 rounds as bang them off as fast as we could load the weight.   We slowed down and rest in between.  
The weight was from the rack, as opposed to the ground as we had in the past week.
As for the weight, I felt it more on the Split Jerk (the knee).  Push Jerk was tolerable.  But the weight is slowly climbing back up.
We built up to 105 lb in no time.  Ended up hitting 120 lb for our final lifts.  Kevin did great, and did about 20 lb higher than he was planning.  Great job Kevin!

WOD Warm-up;
Brought out the rower and did a few rows to warm up.   Organized with the other members on which bars, rings were to used, and whom was doing the Rx version of the WOD.

WOD;

Coach Jason broke the class into two groups.  He asked at first, and then pulled a few into the group that can row 250 meters in a minute.    I didn't volunteer..   On average, after completing each row; I was able to average 1 minute and 6 seconds to do 250 meters.

Kevin was able to Rx the Chest to Bar Pull-ups, where as I scaled it.  Scaled called for Ring Rows, or Jumping Chest to Bar Pull-ups.  Opted to do the latter, rings would had impedded with the other team to the right of us.  Either way, by the fourth round, my leg was pretty tired.

It was a good WOD to do on a Saturday.

Misc:
I decided to post the results for the South location for Armoury.  Yes; Crossfit Armoury has two locations in Edmonton to serve people better.  Address and map on the above link.  You don't have to sign a different contract for the different locations.  Your membership can be used at either locations.  Same programming at both location!

As for post mobility; opted to do Mobility class right afterwards.  Mobility was taught by Aaron (yup, same physiotherapist I see).  This is another advantage of Crossfit Armoury - West, Optimize Physio is right next door.

Mobility class covered a bunch of physio exercises, some of which were the same ones that I've been assigned to for my post workout homework.   It's about an hour long class and was nice to wrap up the day with this.


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.

EMOM for 10 Minutes:
  2 Overhead Squats, hold for 3 seconds at the bottom

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

Hashtags for the day:   #weaksauce #refocus #rebuild #Jerks #row #Chest2barPullups