Crossfit Armoury - December 13, 2016: HSPU; Benchmark WOD: DIANE

Tuesday; December 13, 2016 @ Crossfit Armoury - West

0-15
Warm-Up:

EMOM for 5 Minutes
20 seconds Wall Facing Handstand hold

Walkthrough Handstand Push-ups Progressions:
Kick Up to Handstand
Handstand Hold
KB/DB Strict Press
Strict Handstand Push-up to height assistance
Strict Handstand Push-ups
Kipping Handstand Push-ups
Handstand Push-ups to Deficit


:15-20
STRENGTH:

Establish MAX height deficit/assistance strict handstand push-up


:25-30
WOD Warm-Up:  

3 Sets of 10 Reps warming up to 225 lb (men) / 155 lb (women)
Walkthrough Handstand Push-ups and Kipping Handstand Push-ups

:30-40
Benchmark WOD:  'DIANE'  

 21 - 15 - 9 

Deadlifts @ 225 lb (men) / 155 lb (women)
Handstand Push-ups


:40-55
Cash Out:

50 Empty Bar Overhead Squats


Today's Coach:  Jason R.

My Thoughts:
I think I'll make this a regular thing, unless the train crossing slows me down.  Coming in early and watching the 6 am class crushing/struggling with the WOD.   

Warm-Up;
Well, this will be interesting.  All three of us, Ray, Clem and I don't have our handstand push ups. Well, Clem does to some degree.  However, there is a thing call scaling.   Coach Jason had all of us work on the 20 second hold, wall facing handstand holds; EMOM for 5 minutes.

STRENGTH;
Since all three of us don't have our handstand push-up; the scaled was to work on our 1 RM strict press.    We had about 20 minutes to work toward our best.  I managed to build up to 145 lb.  I attempted 155, and 150 lb, but failed.   It's about 10 lb shy of my last recorded 1 RM.   I feel that my strength is coming back.   Just need to be a bit more consistent with my training.

WOD Warm-up;
Worked on building up to 225 lb (well, the goal was to build up to a manageable weight).  I was lightly prodded (Called out by the coach and the rest of the 7am class) for not using a heavier weight, than what I could do for Strict press.    Fair enough, but I'm just trying to be mindful of my QL (quadratus lumborum) muscle, which has been worked on by both chiro and physio for the past few weeks.  And I wanted to be injury free for my upcoming trip/vacation.  I would probably be very disappointed in myself and as well as facing death from my wife if anything were to happen to me.

WOD;

So, looking back in my archives; the last time I did this Benchmark wod was: May 9, 2016.

My time was: 7 m 9 s  Scaled weight were: 185 lb deadlift; 35 lb KB each arm

Today's time and scaled weight were:  5 m 33 s; 135 lb deadlift; 30 lb dumbbell each arm

A drop in weight, and time.  Gives me perspective on what I will need to focus on.  I re-read my blog entry the night before to give me an idea of what rep pattern I should try to follow.   I didn't follow it for the DB Strict Press until the 15 and 9 rep round.  Either way, my weakness was the dumb bell weight and of course, I need to work on building back up my deadlift. 

Misc:
Apparently, there was a CASH OUT section.  All three of us from the 7am class didn't do it.  I honestly forgot about it and coach didn't mention anything.   I think I was pretty gassed by the end of the WOD.   Oddly, now writing this blog; I remember the 6 am group (two of them were doing the Overhead Squats).
As for my vacation; I've already mapped out a few Crossfit boxes that I would like to attend.  Some are not that far away from where we are staying.   I'm more surprised that my wife had mapped them out in more detail than I had; and she doesn't do Crossfit.... YET!!


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.

NONE   :(

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

Hashtags for the day:   #benchmarkWOD #DIANE #deadlift #hspu #scaled