Crossfit Armoury - November 26, 2016: Squat Snatch; WOD: 20 Minute - 7 DL, 7 KB Swings, 7 HSPU

New swag..

Saturday; November 26 - Crossfit Armoury - West

Saturday; November 26 - Crossfit Armoury - South

0-15
Warm-Up:

3x 15 Tubing Raise to "I"
3x 15 Tubing Sweep to Hip
Alternate between two movements
Behind the Neck Press
Sotts Press
Overhead  Squats
Burgener Warm-up


:15-20
STRENGTH:

Work up to a Working Squat Snatch weight

:20-25
Every 20 second for 5 Minutes:

 1 Squat Snatch


:30-35
WOD Warm-Up:  

Top to Bottom Deadlifts
Load Deadlifts
Test 7 Unbroken KettleBell (KB) swings
50 foot bear craw, test handstand pushups

:35-55
WOD:  

 Every 2 Minutes for 20 Minutes 

7 Deadlifts @ (M: 225 lb / W: 155 lb)
7 KB Swings @ (M: 70 lb / W: 50 lb)
7 Handstand Push-ups

SCORE is final round


Today's Coach:  Jason R.

My Thoughts:
Well, that's a small break between workouts.   Yah, I'll admit, I was cherry picking my workout this week.  Another Saturday morning workout, with a fairly full class.  It's good to see some folks I haven't seen for a while.  

Warm-Up;
Started off with some rubber tubing and worked on warming up the shoulders.  3 rounds, 15 reps each, alternating between the raises to "I" and Sweep to the hip.
Next, we grabbed a wooden dowel and did 10 reps of Behind the Neck Press, Sotts Press, and Overhead Squats.   
Swapping out the wooden dowel, we used an empty barbell and went thru the Burgener Warm-up

STRENGTH;
Broken down into two parts; first part was to build up to a working Squat Snatch.   First time I've done full squats with my knee (injury) and it felt good.  Started with 65 lb for a few reps, and then moved to 85 lb.   That wasn't wise, as I had some shoulder stability issues with that weight.  I tried three times, and decided to safely drop the weight to 75 lb.   This was good, and a bit challenging.    

Part two was using the working weight from above and perform 1 Squat Snatch every 20 seconds, for 5 minutes.    One would think that 75 lb isn't that heavy, but when you have only 20 seconds to do the lift and then rest, and reset before you lift again.   It works out to be about TEN to TWELVE seconds.   I'll admit, there were a few failed attempts, where it just got up to above the head (almost) and then I aborted it.   This one left me breathless.

WOD Warm-up;
After changing shoes, (Lifters) to my Speed TR.  We moved to working on our deadlifts (top to bottom) and then started loading up the weight for the deadlifts.   Also went to pick up a KB for the Swings, picked up some dumbbells for the HSPU (scaling this, with strict press in each arm).
Next, Coach wanted us to do a 50 foot bear crawl and then get to our individual station.

WOD;

I scaled this WOD, with 115 lb for deadlift, 35 lb for the KB, and 2x 30 lb dumbbell for the Strict DB Press.   I went light as in the past, these particular WODs are deceiving.   Coach mentioned that if you cannot finish within the 2 minute, you are to drop down the weight.   That should be the first clue to any of these WODs.   I was right thou, I was almost prepared  to strip off some weight with the deadlift, and swap out the dumb bells.  But... the distance to swap out the dumb bell was not time worthy.  Instead, I fought thru the last two rounds to finish.  I figure, I can rest afterwards, and goto the mobility class where I can rest and work on what's needed.

Misc:
Crossfit Armoury brought in some new items, and to support the box; another rounds of items added to my wardrobe.   

Front of the shirt; and a toque

Back of the shirt

MOBILITY class:
Attended my mobility class after the Crossfit Class.  Today's focus was on upper body, lats, shoulders and pecs.   Which was great after doing today's class.  One of the most interesting and challenging exercise we did was an External Rotation stability movement. 

This could be done with a rubber tubing, or light rubber wrap, tied at the end.   Each exercise is to hold the position for 30 seconds.  
1).  Gripping the rubber tubing; hold it hip width, arms forward, but elbows to the hip
2).  Using the same width, move arms up to a front rack height and hold it for 30 seconds
3).  Same width as the above but move the arms into (half way to Push Press, and Front rack height)  Make sure your elbows are not flaring out; if you are; then this one of the areas you are weak in.   You will find that it will burn in your muscles.  
Now do the above exercise THREE times with rest between rounds.


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.

1 Clean and Jerk Every 30 seconds for 10 minutes @ 75%

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

Hashtags for the day:   #rebuild #shoulders #deadlifts #kbswings #HSPU #mobility