Crossfit Armoury - December 12, 2016: 1 RM Deadlift; WOD: 3 Rnd: 200' Sled Push All out

Some of the 6 am crew doing the 200' Sled Push - ALL OUT

Monday; December 12, 2016 @ Crossfit Armoury - West

0-10
Warm-Up:

50 Superman Rocks

10-15:
30 Banded Good Mornings
10 Top to Bottom Deadlifts


:15-35
STRENGTH:

Work up to 1 RM Deadlift


:40-45
WOD Warm-Up:  

100' Sled Push Slow

:35-55
WOD:  

 Every 4:00 for 3 Rounds: 

200' Sled Push ALL OUT

SCORE is total time


Today's Coach:  Jason R.

My Thoughts:
Was so looking forward to the Strength and WOD last night when I saw the posting.   Woke up this morning, and just didn't feel as well rested as I had hope.  Why do I keep sabotaging myself.  
Again, coming in early to watch the 6 am class perform the WOD.   Man, that group goes all out on the Sled push.  Challenging each other, (see pictures below in the MISC section).  Some of the time those were under 20 seconds for 200' Sled Push.   Clem managed to hit 25 second on his first round.

Warm-Up;
Started with some basic Superman Rocks, all FIFTY of them.   We then moved to a wide rubber band for the THIRTY Good Mornings.  And then finished it off with TEN deadlifts with an empty bar.

STRENGTH;
We had twenty minutes to build up to our 1 RM deadlift.   I ended up splitting the barbell and weights with Ray.  Similar weight for our past 1 RM.  Although, that wasn't the case for today.   We started off with 135 lb for 5 reps, then jump to 225 lb, 275 lb (each for 1).   I tried for 285 lb but only got it off the ground by a few centimeters.   I pulled the pin early, as I wasn't feeling it.   
Ray continued all the way to 345 lb.  Kudos to Ray!  

WOD Warm-up;
We got to push the empty sled (103 lb; according to Rogue's website) slow for 100'.  

WOD;

First round was the fastest time for me on this, although; I had felt it every round on the last 50' of the 200' distance.  Now, I can understand why the 6 am class was in so much pain.    Mind you, I also had issues with the cone that Coach had place for us (marker) to where to turn around.  My issue was that I didn't go around it, I just went over it.   To the point, I heard the Coach yelling out my name.... "Around the cone!!!"    LOL, it didn't help!   I did it all three times!!   And honestly, it really wouldn't had made a difference with the time.

Misc:

The time for each round of 200' Sled Push
ALL OUT SPRINT for 7am class

6 AM Class getting ready for the 200' Sled Push SPRINT
(it's 50' one way)

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 Minutes Muscle Up 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:   #notmyjamtoday #deadlift #sledpush #allout #jellolegs