Crossfit Armoury - March 13, 2017: Strict Press, Push Press, Push Jerk; WOD: 7 Minute AMRAP x 2

Monday; March 13, 2017 @ Crossfit Armoury - West

STRENGTH:

Build to a MAX Weight:

Press - Push Press - Push Jerk

1 - 3 - 5


*No REST in between


WOD:  

7 Minute AMRAP:

10 Cleans @ 135 lb / 95 lb
20 Push-Ups

7 Minute REST

7 Minute AMRAP:
50 Double Under (100 Singles)
30 Sit-ups


Today's Coach:   Jason R. 

My Thoughts:
Mmm..  First day back to regular classes.. So hard to come back and we had Daylight Savings, where we had to move our clocks ahead one hour.  Ugh...  7AM comes up really quick!

Warm-up:
Started with the empty barbell (45 lb) and perform 5 reps of each movement (Strict Press, Push Press, Push Jerk)

STRENGTH;
The goal was to build to maximum weight, with no rest in between each movement.   I was not as confident going into this and hit 105 lb.   I felt my left knee twinge a bit.  Coach had confidence in me and suggested I go up in weight.   He corrected my form (and techniques).  The suggestion was to go up 10 lbs, and with the change in the form; 115 lb went up much easier and less pain to the knee.
Coach looked at me and said... rest and go up again..   Another 10 lbs? I asked.    He left it for me to decide..
After about two minutes of rest for my shoulder, he came over and gave me some additional motivation.  Yeah, this isn't something he does to everyone.  Everyone is different with motivation.  My coach knows me well, and only because of that... I wasn't offended..  I kinda thought it was funny.   Kinda reminds me of the cartoon/meme with Batman and Robin...  
I was awaken and lifted the 125 lb for my last set, all 3 movements with the reps as required.  I was very motivated!

WOD;

Took some time to rest between the strength and obtain an box (scaling the damn push-ups) and the ab-mat for the second part of the WOD.

Part I:  7 Minute AMRAP with 10 Cleans followed by 20 Push-ups.  Scaled the weight to 95 lb and push-ups against a box.   Managed to do 30 power cleans and 40 Push-ups.  Hell was in my arms on the second round of push-ups.    I suck at this.... push-ups...   broken it down to one at a time, as my arms were jello.   I will increase weight in the near future as my knee is strengthen.

REST for 7 minutes before starting the second part.

Part II:  7 Minute AMRAP with 50 double under (or 100 singles), followed by 30 Ab-Mat Sit-ups.
One day I'll get double unders; but until then, it'll be singles..  100 to be exact.   
I managed to hit 300 singles and 60 AB mat sit-ups within the 7 minute timecap.   No Abs of steels...  But my back feel better/stronger!

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:   #rebuild #tobefitby50 #7minAMRAP #slapped #madeupwod #thereturnbeginstoday