Crossfit Armoury - February 22, 2017: Toes to Bar; Chest to Bar, Airbikes, Handstand Pushups

Wednesday; February 22nd, 2017 @ Crossfit Armoury - West

:0-8
Warm-Up:

Toes to Bar Progression walkthrough:
Sit-ups
Lying Knees to Elbows
Lying V-Ups
Low Barbell on rig, bring toes to touch
Knee Raises (legs together!)
Leg Raises (feet together!)
Knees to Elbows
Toes to Bar


:8-14
STRENGTH:

Walkthrough EMOM

6 Minute EMOM:
Minute 1:  5 Hanging Leg Raises from rig
Minute 2:  20 second Hollow Body Hold

:16-21
5 Minute AMRAP:
7 Toes to Bar
14 Empty Barbell Thrusters


:26-31

WOD Warm-Up:  

10 Beat Swings, Walkthrough Chest to Bar Progressions
100'  Bear Crawl, Walkthrough Handstand Pushups
10 Calorie Airbike

:31-55
WOD:  

 Every 4 Minutes for 6 Rounds 

10 Chest to Bar Pullups
20 / 14 Calorie Airbikes
10 Handstand Pushups


Today's Coach:  Kyle L.


My Thoughts:
With the Kickstarter class in progress, decided to come to my first actual crossfit class at the Armoury since returning.  It was what I expected, my ass being kicked for being away too long.

Warm-Up;
Started with reviewing Toes-to-Bar progression, and choosing which one was appropriate for me.   Worked on Knees to Elbow..   didn't realize how far down the scaled that I was with this movement.

STRENGTH;
Two parts to strength/conditioning.   The first SIX minutes was an EMOM working on Hanging Leg Raises and then performing twenty seconds of hollow body hold on the floor.   Body started to give out on the hollow body hold on the last round.

Part two, was an extension of part one.  I stuck with knees to elbow, which later became knee raises.   I just don't have that grip strength to hold on when trying to do bring my toes to the bar.   When your a big guy, the extra weight doesn't help.  Even with an empty barbell, fourteen thrusters is bitch!   Managed to complete this portion with THREE round + three knees raises.

WOD Warm-up;
Took a few minutes to rest and shake out the arms before starting the warm-up.  More hanging off the bar, with ten beat swings.   Grip strength is definitely going and another area to work on.  Class did a 100' bear crawl, and then each one of us did TEN calories on the air bike.   There was a nice walkthrough for both Chest to bar and handstand pushups progression.

WOD;

I opted to doing jumping chest to bar  on a low bar (rig), and handstand push up with a box (toes on the box).
Score is the slowest round; which was 2 minutes and 56 seconds.  This was on my second round of the WOD; where during the jumping chest to bar.  I had used a 25 lb plate, and when I came down; I landed incorrectly.   A bit of pain,  a bit of frustration.. pushed thru... quite a bit slower.   Damn knees...  (leads back to that chronic thing).   Although, after the jumping chest to bar, my legs were jello when it was time to do the airbikes.
Overall, the WOD was a burner...  legs, shoulders..   gassed at the end and on the floor for recovery.

Misc:
It was nice to be back to the 7am class.   Looking forward to more regular class time, and as well as working on the 'homework' from physio for my QL and now, my knees.    


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 Minute EMOM:
  
 5 Hang DB Snatches Per Arm

 You choose the weight  

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

Hashtags for the day:   #backtothegrind #workontheweakness #t2b #airbikes #rebuild