Crossfit Armoury - March 14, 2017: Double Under Progression; WOD: Deadlifts, Med Ball Cleans, Wall Balls
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| Tuesday; March 14, 2017 @ Crossfit Armoury - West |
:0-8
Warm-Up:
Walkthrough EMOM:
EMOM for 6 Minutes:
Minute 1: Turkish Get Up per Arm
Minute 2: 5 Arm Circles Forward, Backward, Opposite Directions
:10-20
Walkthrough Double Under Progression, everyone warm-up by doing each progression
Jump on Balls of Feet
Single Unders at different speeds
Single Single Single Double
Double Single Double Single, etc
Consecutive Doubles
STRENGTH/Conditioning:
10 Minute EMOM:
30 second Double under Practice
:35-4030 second Double under Practice
WOD Warm-Up:
Top to Top Empty Barbell Deadlifts
Load Weight for WOD
Walkthrough Medicine Ball Cleans
15 Unbroken Wall Balls
:40-55
WOD:
5 Rounds for Time:
15 Deadlifts @ 155 lb/ 105 lb
15 Medicine Ball Cleans
15 Wall Balls
Today's Coach: Jason R.
My Thoughts:
Meh.. It's that kinda of morning.
Warm-Up;
Coach Jason asked us to grab a medium weight kettlebell to start off with. We will be using this in the class for the Turkish Get-up. Instructions were provided as we started..
Corrections to my method of turkish get-up was made by Jason. Made sense and I kept forgetting to plant the side of the feet down (the side of the arm to which I was holding the kettlebell). I've done this before, and it seem so foreign to me; the order to do them in.
Arm circle was done in the second minute, pretty straight forward. We did these for 3 rounds. The toughest part was the turkish get-up. Not the most efficient, just need more practice.
Second part of the warm-up was to practice double unders. We went through the different progressions.
STRENGTH/Condition;
Each minute, we were to attempt double unders if we didn't have them. For whatever reason, I had some issues getting started with singles. I couldn't get it until the third round. And then by round FIVE, coach told me to do 30 seconds of singles. Corrections were mentioned to me to bring in my arm and spin the rope with my wrists, not my arm. Damn it!!! I keep falling back to old habits!!
WOD Warm-up;
Tried a few wall balls at the target. I feel it in my left knee when I bend and at a certain angle coming up; it sends a twinge. Not good...
WOD;
Even with 95 lb for deadlift, I found myself shifting my weight from one side to the other side (left to right) which isn't good. Knee is definitely cranky. I felt it more on the Medicine Ball Cleans. Didn't even finish those before I pulled the plug and asked Coach how I can scale it even more. He suggested to just do some air squats. Worked on my technique and realized my knees were going over my toe. So much progress weeks prior, just lost in a blink of an eye. Ended up working on my form and technique.
I didn't finish my 5 rounds, let alone two. No score today.
Misc:I didn't finish my 5 rounds, let alone two. No score today.
Stayed around and rolled out my leg, knee is tender. Went and booked a physio appointment for tomorrow morning. I guess this pretty much seals my fate, this year will be all about healing my body.
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:
1 Rope Climb starting from seating position
Remember to stay consistent in your training and tackle one WOD at a time!!
Hashtags for the day: #rebuild #tobefitby50 #recover #kneeissues #dontlikegettingold #oldbody
Hashtags for the day: #rebuild #tobefitby50 #recover #kneeissues #dontlikegettingold #oldbody
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