Crossfit Armoury - December 7, 2016: Hang Squat Snatch; WOD: Shuttle Run, KB Swings

Wednesday; December 7, 2016 @ Crossfit Armoury - West

0-15
Warm-Up:

Shoulder Circles, Opposite circles, Palm Rotations
Banded ATYT @ 10x 3
Behind the Neck Press
Sotts Press
Overhead Squats
Burgener Warmup


:15-20
STRENGTH:

Work up to  working weight of:

Hang Squat Snatch


:20-25
Every 15 seconds for 5 Minutes:

Hang Squat Snatch


:30-35

WOD Warm-Up:  

Dynamic Warm-up
10 Unbroken KB Swings

:35-55
WOD:  

 For Time: 

10 - 20 - 30 - 40 - 50
10 Meter Shuttle Runs
KB Swings @ 53/35

*20 Minute Time Cap


Today's Coach:  Kyle L.

My Thoughts:
Another early morning show up for me, and no; this time it wasn't because Ryker needed a bio break.   Came in early with the cooler weather (woke up to -22 C morning, windchill pushing it to -27).  Trying to gauge time for warm-up, etc... thank gawd for the remote car starter.  I had a chance to watch the 6 am crew do the WOD.  Pretty busy 6am class...

Warm-Up;
This morning, there was only three of us to start.  One was a drop-in from Orange County, California.   Clem joined us, half way into the class.   Since Eli was signing in with the coach; Coach Kyle gave Ray and I instructions for the warm-up.  Starting with some rubber bands and performing some banded pulls to the hip height, shoulder height, and then to a Y.  Well, that's what I did, and maybe that's not what's written on the  board, for 3 sets of 10.
Next, we were to grab an empty barbell, and Kyle did give all of us a wooden dowel in case we don't want to use the barbell.
Started with some behind the neck press, and then switch to Sotts press, all for TEN reps each.  We move next to the Overhead Squats followed by the Burgener Warmup, with each movement at SEVEN reps.

STRENGTH;
Strength was broken into two portions; the first portion was to build up to a working weight for Hang Squat Snatch.   Started with 65 lb and it felt great, to do a full squat snatch.   Increased the weight to 75 lb and after two; right shoulder was squawking.  Didn't feel stable, and decided to drop the weight back to 65 lb and focus on my technique.   Never sacrifice technique for weight!!   

Using the weight established above, we are to do ONE Hang Squat Snatch every 15 seconds for 5 Minutes.   Which again, doesn't leave one a lot of time to recovery.  Just enough time to inhale two large breaths before restarting and lift.

WOD Warm-up;
Started with some dynamic warm-up; which consisted of high knees, butt kicks, side (Karaoke style) shuffle, and high single leg kicks.   We then were to choose the weight we want to use for the KettleBell Swing that we could do unbroken.

WOD;

The usual method of these ladders is a decreasing number as we move forward. This way, mentally; you will feel accomplish when you are more than half way thru, specifically when you hit the 30 rep round.  Unfortunately, this rep scheme went the other direction, increasing over time.  
I decided to pace myself right off the start as oppose to taking off like a rabbit.    I don't think it helped as much as I had wanted to.  I did scale the weight of my KB so it could be done unbroken.   
I couldn't finish this in the 20 minute time cap.  I only managed to finish 43/50  10 meter section.  Which left me with a deficit of 57 reps shy of 300.    I guess I need to focus on more cardio.   I only stopped once to get a sip of water...    I'll add this to my growing list for next year training plan; more cardio.

Misc:


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.

4x 7 Touch and Go Snatches
 REST 3:00 between attempts

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

Hashtags for the day:   #rebuilding #hangsquatsnatch #shuttlerun #cardio #kettlebell