Crossfit Armoury - December 6, 2016: Power Clean Complex; WOD: EMOM - Sleds, Push-Ups, Rope Climb

Tuesday; December 6, 2016 @ Crossfit Armoury - West

0-15
Warm-Up:

2 Minute Couch Stretch per side
2 Minute lying on ground with leg against rig hammy stretch per leg
High Hang, Above Knee, Below Knee Power Clean
Press, Push Press, Push Jerk, Split Jerk


:15-20
STRENGTH:

Work up to working weight of:

1 Power Clean + Push Press
1 Power Clean + Push Jerk
1 Power Clean + Split Jerk

:20-25
Every 1:30 for 10 Rounds:

1 Power Clean + Push Press
1 Power Clean + Push Jerk
1 Power Clean + Split Jerk

Add weight as needed


:40-45

WOD Warm-Up:  

Test 150' Sled Push
150' Bear Crawl
Walkthrough Rope Climb


:45-57
WOD:  

 EMOM for 12 Minutes 

Minute 1:  150' Sled Push
Minute 2:  10 Push-ups
Minute 3:  1 Rope Climb


Today's Coach:  Jason R.

My Thoughts:
Woke up to a cooler than last week morning, -19C; with windchill pushing temperatures to -28 C.   Yup, a good time to go and workout.   Was up early this morning, because my dog, Ryker needed his bio break early (4 am).  Normally, I would ignore him or tell him to wait for another hour, but you just never know how urgent it is.   Anyways, came to class early and watch the 6 am class do their strength portion and as well as the WOD.

Warm-Up;
Couch stretcher, all I saw was the word 'couch' and again, proven wrong by the coach; that's not the stretch I thought it was.    We were told to pick up some rubber mats, and meet by the Handstand wall.   
With one knee on the ground, toes pointing up and against the wall; the other leg is used for support in a 90.  If you cannot keep your upright, move the knee on the ground a bit more forward until that upper body is upright.  You cannot use hands to rest on the leg that is at a 90.  Suggestion, is to keep the hands behind the back.   Surprisingly, my right side is tight (story of my life) and i had a heck of time keeping the body upright with my right knee down.
Once we switch side; no problem with the body being upright and hips being able to move forward.    Probably has to do with my existing issue with the QL1.  Will be getting that worked on tonight at Chiro.   Both movements were held for 2 minutes each.   
Next, with one leg stretch out on the ground, butt against the wall; the other leg raised up against the wall.   Hold that position for 2 minutes and repeat for the other side.  Yup, a good stretch and it was a nice way to chill for four minutes.
Put away the rubber mat and grabbed an empty barbell.   We were to perform 7 reps of each movements.  First starting with a High Hang, above the knee, below the knee power clean.   Afterwards, switching to Strict Press, Push Press, Push Jerk, and Split Jerk.   

STRENGTH;
Now with the body warmed up, we moved to the strength portion.  Started light and we had 5 minutes to build up to working weight.   I started with 75 lb to practice each of the movements.  Each of the Power Clean are a touch and go style, with a Push press, followed by another Power Clean and then Push Jerk, and then one more Power Clean and a Split Jerk.   Coach mention that the determine weight will be the push press.   As the Push Jerk and Split Jerk, you will not have a problem with the initial weight.

Before the start of the second portion of the strength; I added another 30 lb and started with 105 lb.  After two rounds, I decided to add 2x 10 lb plates bring the weight to 125 lb.  I stuck with this until the last two rounds, where I added another 10 lb; bringing the final weight of 135 lb.   I'll admit, on my seventh round, the Split Jerk was not pretty.  Coach gave me an raised eyebrow with that move.   I actually lost balance at the top of the Split Jerk and had to drop it.   Coach mentioned, that I should be stable before doing the recovery, and only take a half step.   I took his advice and used it for the rest of the rounds.   Again with 1 minute and 30 seconds per round; it about building that stamina for the strength.  I found that on average, it took me about 30 to 45 seconds to go thru the movement.   More time as the weight and rounds increased.

WOD Warm-up;
After swapping out the Oly shoes, we switch to our regular crossfit shoes.   Grabbed what ever equipment we needed.  I was scaling the Rope climb and push ups.   Still working on the rope climb from the floor (3 reps [pull up on the rope from the ground] for each 1 rope climb).  Coach wanted us to do 150' bear complex.  Made a test run for 150' on the sleds.

WOD;

Clem actually moved one of the sled to the other side of the rig.  There were 5 of us, and it would had been cramp for the sled work.   Turns out only 4 of us were doing the WOD.   Jackie, Ray, and myself on one side.   Clem on the other side, all to himself.
This was very deceiving with regards to the amount of effort.   On average, each round took about 20 to 40 seconds, more time on the latter rounds.  I think the challenge was on the last round, to try and beat Clem.   Especially with the sleds.   He has such an explosive take off with the sled, and later I found out that his two specialities are Deadlift and Sleds.    Yah, each time I glanced over, he was 5 feet ahead of me.     I'll work on my speed and explosive power (more oly lifting).  This was a good WOD!

Misc:
Some of the 6 am crew were creative in doing their push-ups.  Ray managed to snagged a quick video of it.  Click on link below the picture.

6 AM Crew doing some creative PUSH-UPS

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 Up 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:   #powerclean #emom #sleds #pushups #ropeclimb #buildingnewfoundation