Crossfit Armoury - March 17, 2017: Hollowbody; WOD: 5 Rounds ROW

Friday; March 17, 2017 @ Crossfit Armoury - West

:0-8
Warm-Up:

Walkthrough EMOM:

EMOM for 6 Minutes:
Minute 1:  10 L-Hang from Rig
Minute 2:  10 L-Sit on Plates

:10-15
Walkthrough Hollow Body Hold on Rings
Walkthrough Hollow Body Ring Support

:15-25
STRENGTH:

EMOM for 10 Minutes:
Minute 1:  30 second Hollow Body Hang on Rings
Minute 2:  30 second Hollow Body Ring Support Hold

:30-35
WOD Warm-Up:  

Row 150 meter Arms
Row 150 meter Legs
Row 150 meter Full Body


:35-55
WOD:  

 Every 4 Minutes for 5 Rounds: 

Row 250 meter

*SCORE is slowest round


Today's Coach:  Jason R.

My Thoughts:
With it being the Open, the majority of the people are busy testing/doing their 17.4 workout.
For me, I decided I would hang up my camera this week (and maybe the next one as well) and actually do a workout.

Warm-Up;
Coach Jason explain what was needed for each of the movement, and what we could scale if we couldn't do the L-Hang from the rig (knees to 90), and the L-sit, could be done with a pair of parallette.  I always watch other who do the L-Sit and think it's so easy.  No, I had trouble holding myself up for more than 10 seconds.  And each and every time afterwards, that time decrease.

Next 5 minutes was spent on explaining the movements, and setting up the rings.  We were partner up with someone to alternate between the Hang on the Ring, and Ring support hold. 

STRENGTH;
The first two rounds seems fairly easy, but eventually my hang grip would start to give out and my hang on rings would drop in time  to less than 20 seconds.  The ring support wasn't far behind. I found my self starting to crumple.   

WOD Warm-Up:
Brought out the rowers, and did as written on the board.   Started with 150 meter rowing with just the arms, and then just the leg for the next 150 meters.   Afterwards, bringing both together and rowing full body for 150 meters

WOD;

As coach Jason explained, the first round would be the slowest.   So, the goal is to go all out, and then try to maintain or beat that round for time.   And like the coach said, the first round was my slowest.  Took me 57 seconds to complete 250 meter row.  The balance of the time was use to rest.   I actually found that with over 3 minutes of time rest; that it felt like too much time.    I suspect the following weeks, the distance will increase and the time will stay the same.  And I will most likely have a different opinion come our final week of this programming.
The fastest time I had was 52 seconds, but that time didn't count.

Misc:
Well, from the other day; my knee was having some issues.   Decided to follow up with physio and everything seems okay.  Just some bad tracking with the knee.   Aaron gave me some additional exercises to work on strengthen that knee and I only need to go back if there are any issues.  Yeah!!!

A little TENs after a physio session

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.

EMOM for 5 Minutes:
 Handstand Walk Progression
 With Toes on Box and Hands on the Floor, complete one rotation 
  of the box on hands

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

Hashtags for the day:  #rebuild #tobefitby50 #rowing #LSits #hollowbody