Crossfit Armoury - November 22, 2016: Deadlifts; WOD: Death by Shuttlerun

Some of the 6 am class doing the Death by Shuttle Run

Tuesday; November 22, 2016 [post 7 am class] @ Crossfit Armoury - West

:0-5
Warm-Up:

EMOM for 5 Minutes:
 30 second Right Leg Airplane
 30 second Left Leg Airplane

:05-10
30 Banded Good Mornings
10 Top to Bottom Deadlifts


:10-25
STRENGTH:

Work up to 4 RM Deadlift

:25-34
Every 3 Minutes for 3 Rounds:

4 Reps @ 90% of weight established above


:35-55

WOD:  

 DEATH By 10 Meter Shuttlerun 


Today's Coach:  Kyle L.

My Thoughts:
Deadlifts, one of my favorite complex lift.  However, with the last two weeks of rebuilding myself; I had no idea where or what my 4 RM would be at.  Heck, I wasn't even sure what weight to start with after my empty bar warm-up.  Doubt; one of my personal challenges to overcome.   

Warm-Up;
Started with a nice warm-up on the legs.   Started with standing on one leg, while the two arms and other leg is in the air (like an airplane), holding it for 30 seconds and then repeat with the other leg.  First two rounds was easy.   Next 3 round were where my legs started to give away.   I looked like someone who was trying to fly with my arms moving around trying to get balance.   Not very graceful, I'm sure.  Coach Kyle mentioned at the beginning, that we could use one hand to touch the ground if we want.   I tried hard not to do that.... although I did a few times to catch myself.

Next, we grabbed a rubber band and performed 30 Banded good mornings.   Swap that out and used an empty barbell to do practice TEN deadlifts.

STRENGTH;
The goal is to build up to a 4 RM deadlift weight.   Started with 135 lb and slowly build up to 245 lb.  But I was only able to do 2 of them.  So, it's was 225 lb (4 RM).   

Took 10% off the 225 lb and used 205 lb for the second part of the strength component.    I'm happy with the weight, it'll all come back to me in good time.  Coach Kyle gave me some pointers about my deadlift.   Specifically to use more of my hamstrings, and also ensuring my knees/shin were more upright.  My knee were over the bar, over the toes.  How quickly one forgets the form and techniques.    Thus why I had used the weight at 205 lb, focusing more on correct technique.

WOD;

Technically, the first 4 round of the Shuttle run is the warm up.   Took an easy stroll for the first two rounds.   So, how it work is.. Every minute, you add 10 meter to the previous round. Any time you have left before the minute is up; is your rest.  At some point, that rest will drop and you will be out.
I managed to finish my ELEVENTH round (110 meters) when the timer went off.   Even though, coach Kyle and Squire Clem (who was doing the class) encourage me to do my TWELFTH round, I gave up.  
 Hindsight ; I should had done it; even if I didn't finish it; it would had been 11 Rounds + ## of meters.   Which means, I need to change my attitude and aim higher.    

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 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:   #rebuild #refocus #deadlifts #deathby #shuttlerun