Crossfit Armoury - December 2, 2016: Strict HSPU; WOD: Row, Shuttlerun, Row, Sleds
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| Friday; December 2, 2016 @ Crossfit Armoury - West |
0-15
Warm-Up:
EMOM for 5 Minutes
2 KettleBell Windmills per arm
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 Pushups to Deficit
:15-20
STRENGTH:
5 Minute AMRAP:
Strict Handstand Push-ups
:25-30
WOD Warm-Up:
Row 125 meter
Sled Push
Dynamic Warm-up
WOD:
Every 5 minutes for 5 Rounds
10x 10 meter Shuttle
250 meter Row
50' Sled Push Empty
Today's Coach: Jason R.
My Thoughts:
Made it to my goal this week, in attending three classes. Almost tempted to do tomorrow's class as I'm not feeling sore today; but opted to go and see my physiotherapist for some minor adjustments.
Warm-Up;
Well, this was a fun class for my coach, Jason. All thru the first FIVE minutes; it was like... Dumb and Dumber.. Ray and I were the only one attending the class. When coach asked us if we knew what KettleBell (KB) Windmilll per arm were. We demoed it for him, and he said No. It's not what you think, the old exercise you swing/rotate your arms like a windmill, that's not it! Both Ray and I thought the same thing... and I'm sure you (*readers) did too.
After coach demoed the movement, both Ray and I couldn't get our movement to look like the coach. Even after dropping the weight of the kettlebell.
We probably looked more like, two clowns trying to be funny. This was where coach shook his head. Yup, I feel your fustration..
It kinda reminded me of a turkish getup, similar muscles and especially at the point when you have one of your arm with the KB, and you are looking at it; while the other arm is sliding down the inside of the opposite leg.
Well, that 5 minutes turned into TEN plus minutes of being clutzs. By this point, Joyce had joined us.
We never made it to the rest of the warm-ups, but did complete the 5 minutes of 2x KB Windmills per arm movements.
STRENGTH;
After settling with a challening weight (KettleBell weight - scaling); we were to do 5 minutes AMRAP of the Strict Handstand Push-ups (SCALE - KB Strict Press). We all scaled and used a two kettlebells. Coach had mentioned that if we can do more than 5 reps, it's too light. Upgrade the weight, and don't sandbag!
I'm still feeling my shoulders/arms from my last workout, Benchmark Cindy. Did what I could with 2x 35 lb kb. #weaksauce.
WOD Warm-up;
Coach asked us to grab a rower and do 125 meters, push the empty sled from one end of the gym to the other. And then we did some dynamic warm ups. High knee stretch, fast front knee touch to parallel, rear quad/leg stretch, and butt kicks.
WOD;
Both Ray and Joyce have amazing cardio engines; and I knew I was in for a big challenge. Kicking off the first round, went out a blazing, my time was about 2 minutes and 6 seconds to complete. I was able to keep pace with both of them, but I took too long to get back to the rower. It was pretty consistent that both of them would be finishing their 250 meter row when I hit the 180-190 meter mark.
Round two, which became my slowest time as I was trying to pace myself a bit. And of course, Coach mentioned that the slowest time will be the score. Damn it!!
Each round got nastier, and yes; I was being a bit evil. Ray started by moving his rower to one edge of the shuttle run; so he could get an advantage. Which of course prompted both myself and Joyce to move our rowers to between the rig, thus shorting the time to get to rower after our shuttlerun.
Now, I wouldn't advise doing this unless you know your workout crew.. and this is where the EVIL competitve side comes into play.
I was returning a favor to Ray, from a few months ago where we would go out for a 400 meter run and come back to do Front Squats with the barbell. I had moved my barbell closer to the door where we come back from the run. But when I came back; Ray had kicked it to the other end of the gym. He did that for every round that I came back. It wasn't fair and he did apologized afterwards, many hours later on our group chat. I forgave him..
Today, I returned the favor.... /snicker. We both were starting our third round, he was slightly ahead of me at the starting line. I waited until he took a few steps forward, and as I ran by his rower; I moved his damper level from 5 to 10.
He didn't realize it until probably half way thru his 250 meter row; and yelled out. WTF? Why is my rower at 10? I couldn't help myself and burst out laughing.
The funny thing about this round, Ray got his fastest time of 1 minute and 55 seconds. We did have a chuckle about this later.
Oh, the #7amstrong crew and the hijinks/fun we have.
Surprisingly, my fast time was my last round. Finished it in 2 minutes and 5 seconds. Shaved a second off my first round. But the second round was the score that I entered, 2 minutes and 26 seconds.
Misc:Round two, which became my slowest time as I was trying to pace myself a bit. And of course, Coach mentioned that the slowest time will be the score. Damn it!!
Each round got nastier, and yes; I was being a bit evil. Ray started by moving his rower to one edge of the shuttle run; so he could get an advantage. Which of course prompted both myself and Joyce to move our rowers to between the rig, thus shorting the time to get to rower after our shuttlerun.
Now, I wouldn't advise doing this unless you know your workout crew.. and this is where the EVIL competitve side comes into play.
I was returning a favor to Ray, from a few months ago where we would go out for a 400 meter run and come back to do Front Squats with the barbell. I had moved my barbell closer to the door where we come back from the run. But when I came back; Ray had kicked it to the other end of the gym. He did that for every round that I came back. It wasn't fair and he did apologized afterwards, many hours later on our group chat. I forgave him..
Today, I returned the favor.... /snicker. We both were starting our third round, he was slightly ahead of me at the starting line. I waited until he took a few steps forward, and as I ran by his rower; I moved his damper level from 5 to 10.
He didn't realize it until probably half way thru his 250 meter row; and yelled out. WTF? Why is my rower at 10? I couldn't help myself and burst out laughing.
The funny thing about this round, Ray got his fastest time of 1 minute and 55 seconds. We did have a chuckle about this later.
Oh, the #7amstrong crew and the hijinks/fun we have.
Surprisingly, my fast time was my last round. Finished it in 2 minutes and 5 seconds. Shaved a second off my first round. But the second round was the score that I entered, 2 minutes and 26 seconds.
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.
Pistol Progressions:
EMOM for 10 Minutes:
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: #rebuild #hspu #cardio #row #sleds #huffingpuffing
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