Crossfit Armoury - November 29, 2016: Hang Power Snatch; WOD: Benchmark CINDY

Tuesday; November 29, 2016 @ Crossfit Armoury - West

 Watching the 6 am crew crushing the WOD!   

0-15
Warm-Up:

3x 15 Bent Over Lateral raises
3x 45 second Wall Sit with Arms Overhead
Alternate between two movements
Behind the Neck Press
Sotts Press
Overhead Squats
Burgener Warmup


:15-20
STRENGTH:

Working up to a WORKING weight of:

Hang Power Snatch


:20-25
Every 15 seconds for 5 Minutes:

1 Hang Power Snatch


:30-35

WOD Warm-Up:  

5 Beat Swings, 5 Pull-ups
50' Inch Worm w/Push-ups
15 Syncro Air Squats

:35-55
BENCHMARK WOD:   CINDY

 20 Minute AMRAP 

5  Pull-Ups
10 Push-ups
15 Air Squats


Today's Coach:  Jason R.

My Thoughts:
Yeah!!  A benchmark WOD; and it's CINDY.  One that I can re-evaluate my progress as I've done these in the past at my previous crossfit gym.  Although, all of them have been scaled in different ways; but will be interesting to see how far I've progressed.

Warm-Up;
First started with us bent over with both arms horizontal (think airplane), making sure you pinch your shoulder at the top, and then let the arms drop down (vertically) so your hands touch.  Repeat this fifteen times.
Next, we had to hold the wall (Wall Sit) with our arms overhead (pressed against the wall).   I wasn't having issue with my arms, but I definitely felt it in my quads and calves.   You know, that burning feeling.   
Once that's done, repeat the above for two more rounds.
Coach wanted us to grab a wooden dowel and go thru the next few movements (Behind the neck press, Sotts Press, Overhead Squats); all for TEN reps each.   
The Burgener Warmup; performed them for FIVE reps for each of the stages.

STRENGTH;
Swapped out the wooden dowel for an empty barbell.   Build up to a working weight for the Hang Power Snatch.  Settle for 75 lbs as the weight to use for the second portion.

Part two; using the WORKING weight (75 lbs); we are to perform 1 Hang Power Snatch every FIFTEEN seconds for five minutes.  Works out to 20 rounds; which really doesn't give anyone time to rest.  I found I managed to take in two deep breaths before resetting and restarting my next lift.  

This seems to be the general programming this week, a lot of speed and endurance work for the strength.  I welcome it... as it's different than just pure strength.   I need to work on my cardio aspect...

WOD Warm-up;
A little poke and fun from Clem who thought I cheated on the WOD warm-up, and started the Inch worm, at the half-way mark.   Coach came by and told him, that I didn't.   I was tired by the time I hit the 50' mark, I felt more like a worm on the ground... /smirk

WOD;

Went and grabbed my equipment for the WOD, need to scale. Scaled: Ring Rows for the Pull-ups, and elevated Push-ups (using a box).  I really focused on the air squats (the tracking of my knee, pushing it out to the side; sitting into my squats, keeping my knee-cap behind my toe).  Using Coach Jason past advice with the Box as a guide...  Surprisingly, my knees didn't hurt and I was able to go at a pretty fast pace.  Hmm, who knew when your knees are tracking correctly, things are so much easier....   LOL

Well, here's my results from the last three times I did this Benchmark.  The difference is that at the other Crossfit gym I use to attend; they had an Assisted Pull-up machine where you can dial in the amount of weight for assistance.    Whereas here, I used Ring rows.  So, it's not a direct comparison

Benchmark WOD:  CINDY
     03/18/13      9 sets + 10 Push Ups   140 lb assist
     06/13/13     12 sets + 5 Pull-Ups     130 lb assist
     05/05/14     11 sets + 3 Pull-Ups     100 lb assist

Today's results were 11 sets + 6 (5 + 1 Push-up)

Misc:
That's two of the three classes that I had set as a goal for myself this week to do.    Again, slowly rebuilding myself on all aspect of fitness.   Always feels great to be back to box, great to see familiar faces before, during and after class.   Gotta love the crossfit community!


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.

Double Unders Progression Practice:
 Slow vs Fast Singles
 Double Under + Singles
 Double Unders + Singles + Double Under
 Double Under/Single/Double Under
 Double Unders

EMOM for 5 Minutes:
 35 Double Unders

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

Hashtags for the day:  #hangpowersnatch #BenchmarkCINDY #pullups #pushups #squats