Crossfit Armoury - November 7, 2016: 1RM Snatch; running, deadlifts, ohs, snatches

Monday; November 7, 2016 (post 7 am class) @ Crossfit Armoury - West

0-15
Warm-Up:

3x 15 Tubing Pull to T
3x 15 Tubing Overhead Squats
Alternate between two movements
Behind the Neck Press
Sotts Press
Overhead Squats
Burgener Warm-up


:15-35
STRENGTH:

Establish 1 RM Snatch


:40-45
WOD Warm-Up:  

Test Weights for Deadlift/Overhead Squats/Snatch
Dynamic Warm-up


:40-55
WOD:  

 10 Minute AMRAP 

Run 400 meter
15 Deadlifts (M: 135 lb / W: 95 lb)

Run 400 meter

15 Overhead Squats (M: 135 lb / W:95 lb)

Run 400 meter

AMRAP Snatches (M:135 lb / W: 95 lb)

Today's Coach:  Jason R.


My Thoughts:
Well, it's my first day back to doing crossfit in over 5 weeks.  This will be fun....  Considering my timing couldn't have been better as this is the first week of new programming.  Focusing on Mobilizing, Stabilizing, and Accessories.

Warm-Up;
Started with some light rubber tubing and wrapped it around one of the rig.  Performed 3 rounds of 15 reps each for Pulls to a T, and the same amount of sets of Overhead Squats (obviously not while the tubing is wrapped around the rig).  We were to alternate between the two movements.
Next, swap rubber tubing for wooden dowel and perform 10 reps of each:  behind the neck press, Sotts Press, Overhead Squats.  Next, we had the young squire Clem who recently came back from a weightlifting class demoing the Burgener Warmup.
I'll admit, I was sore in the muscles which one doesn't use regularly (non athletic).  I think I was more shocked by that then anything.   It'll be a climb to get back to things.  And I'll do my best to limit my  negative feelings, and spilling onto my blog.  <whinning>

STRENGTH;
We moved to working our 1 RM Snatch.   Persistent injury follow me and Coach Jason remembered.  He suggested that I just perform Power Snatch as opposed to Squat Snatch.
Started with the empty bar and worked up slowly, keeping in mind of my foot placement, where my knee is, where it's pointing at the end, etc.   I did do one Squat snatch at a lighter weight just to see how my knee felt.   Nope; Power Snatch it is.
Managed to get to 105 lb before I felt unsure, (I know; it's that confidence thing again).  I stopped there for today.  Will build from here, starting point.

WOD Warm-up;
Stripped the weights off the barbell from the snatch.  We are to use the same weight for all three movements.  I played around with each of the movement, and stuck with 65 lb.  Yup, that really is a shot at the ego.  But, there is no ego here at the box!!  The concern was the Overhead Squat, and how that would play with the knee.  I had loaded it with 75 lb (something in the past I would use as my warm up weight).  Today, 75 lb felt un-doable for the OHS.  Dropped it down to 65 and accepted that this will be my weight.   
Rebuilding is fun; once you mentally accept certain things that once was easy or second nature.  It's not defeat, it will just take time.
Coach Jason had as do some Dynamic Warm-up; alternating knee grab/stretch, high knees, back kicks.  Running will be involved in the WOD

WOD;

Someone was commenting on the amount of work to be completed.  My contribution this early and first class back was a positive comment, it's only 10 minutes of work.   What's 10 minutes?  
TEN Minute AMRAP, with running 400 meters (around the perimeter of the building).

and return to do a movement for 15 reps, repeat until that 10 minutes is up.  Movements fall in the order of Deadlifts, Overhead Squats and then As Many As Possible Snatches    
Running/Cardio is not my thing, but since I've restarted this journey again; I feel like I have limited strength, and limited cardio.   Fresh start...

I managed to finish my 15 overhead squats with about 48 seconds left on the clock.  Was trying to weight if I should go out for a run and make it 120 meter into the wod or... stay back, catch my breath.   I opted for the latter, in the future; I will just suck it up and go out.

Misc:

First day back and I feel tired, refreshed, but definitely glad to be back.  It was also great to see some of the old crew: 'cardio'' Ray, and 'squire' Clem,   Just missing a few, perhaps #7amstrong isn't too far from re-grouping.  
I ended up working on some Physio homework (see previous day post) after the class, rolled out my legs and then head out.   

I'm looking forward to tomorrow, happy to feel this way.  Happy to be at my box, Crossfit Armoury


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.

10 Minute EMOM:  Pistol Progressions:
 5 Side Box Step Ups Per Leg
   OR
 5 Single leg sits on plates
   OR
 5 Banded Pistols per leg
   OR
 5 Pistols per Leg

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

Hashtags for the day:   #firstdaybacktoclasses  #thisisntsobad #running  #snatch  #ohs