Crossfit Armoury - November 8, 2016: Press, Jerk, Squats; 5 Rnds: Front Squats, Lateral Burpees
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| Tuesday; November 8th, 2016 @ Crossfit Armoury - West |
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Warm-Up:
Foam Roll Backs and Lats
Peanut Back and Lats
Press, Push Press, Push Jerk
:15-30
STRENGTH:
Work up to a HEAVY set of the following:
1 Strict Press
3 Push Press
5 Push Jerk
:35-40
WOD Warm-Up:
Bomb Squats
Empty Bar Squats
Load Bar for WOD
:40-55
WOD:
Every 3 Minutes for 5 Rounds:
10 Front Squats (M:135 lb / W: 95 lb)
10 Lateral Burpees over the bar
Score your best round
Today's Coach: Jason R.
My Thoughts:
Second day back and not sore at all. Crashed hard last night and early. Managed to get 8+ hours of sleep. Last time I got that amount was when I was sick. I guess all looks good. Let's see how the knee holds up to this.
Warm-Up;
Started today with the foam roller and laid on the floor with the roller underneath the shoulder area. Worked on rolling at the same time, move the arms over the head. We also did the lats with the roller. Coach Jason threw a 'peanut' (two lacrosse balls taped up in a shape of a peanut) and used it to work on the back and lats.
STRENGTH;
Afterwards, we moved to the racks and set up with an empty barbell and perform a few warm-up in this format: 1 Strict Press, 3 Push Press, 5 Push Jerks Since we had a lot of time (15 minutes), to tackle as much rest as needed between sets. I managed to complete my heaviest round @105 lb. I tried to goto 115 lb, but where it got me was on my second rep of the Push Jerk. Just too much pressure on my left knee, and I aborted it. It's that jarring movement when weight is pressed down the knee suddenly. That's when I feel it.
After putting some of the weights away, and J-cups; we were to gather around the whiteboard. We were to do a group Bomb Squats. Yeah, that was quite the eye opener. Aftewards, moved to the area and loaded up our barbell with the weight we planned to use for the WOD. I opted to go 'light' again, and went with 75 lb, had to drop it to 65 lb as I had felt unstable with overhead squat. Again, wow.. how much I've dropped in lifting power. I should had listen to my friend and went to yoga over the last few weeks. My flexibility has also left me. <head hung down in shame>
WOD;
First round, out of the gate I went and scored my best time; 1 minute and 7 seconds. Although, there was rumored that the rest of the class only had to do 8 lateral burpess over the bar because, that was what was written on the board. However, it got change afterwards because someone had mentioned it was different than the programming we got earlier. I did my TEN, and I ignored everyone else.
Round 2 was where things became a bit interesting. Left knee started to complain during the front squats. Burpees over bar... Yah, not much to say about that other than it sucked.
Round 3; had to stop a few times and reposition my feets placement and focus on the squat. I knew I was in trouble as I kept shifting my weight to my right side. Tooked me over 2 minutes to finish that. Walked away and talked to Coach Jason. Ended up doing Round 4 and 5 with just burpees over bar. I finish the last round of burpees in the same time the rest of class finish their front squats and burpees.
At least this time, I stopped and walked away as oppose to pushing thru the WOD.
Misc:Round 2 was where things became a bit interesting. Left knee started to complain during the front squats. Burpees over bar... Yah, not much to say about that other than it sucked.
Round 3; had to stop a few times and reposition my feets placement and focus on the squat. I knew I was in trouble as I kept shifting my weight to my right side. Tooked me over 2 minutes to finish that. Walked away and talked to Coach Jason. Ended up doing Round 4 and 5 with just burpees over bar. I finish the last round of burpees in the same time the rest of class finish their front squats and burpees.
At least this time, I stopped and walked away as oppose to pushing thru the WOD.
Wanted to say, big Thanks to 'Squire' Clem yesterday for running with me and keeping me on pace, even if it was just 400 meters. I probably would had been left behind, but kept me motivated!
As for today's class, it was great to see 'Kickstarter' Mike in attendance. A few more familar faces was in class today and as well as the 6 am crew. Had the chance to watch them kick thru the WOD.
Worked on more physio homework, but didn't feel like finishing everything. Decided aftewards to book an appointment with Phsyio next door. Just to be safe.. It might be nothing...
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.
Every 30 seconds for 10 Minutes:
1 Power Clean @ 65%
Remember to stay consistent in your training and tackle one WOD at a time!!
Hashtags for the day: #weaksauce #day2 #shoulders #ihateburpees #lightweight
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