Crossfit Armoury - March 20, 2017: Double Under Progression; WOD: Thrusters, Double Unders

Monday; March 20, 2017 @ Crossfit Armoury - West

:0-8
Warm-Up:

Walkthrough EMOM:

EMOM for 6 Minutes:
Minute 1:  30 second Side Plan Right Arm
Minute 2:  30 second Side Plank Left Arm

:10-20
Walkthrough Double under Progressions; Everyone warmup by doing each progression
Jumping on Balls of Feet
Single Under at different speeds
Single Single Single Double
Double Single Double Single, etc
Consecutive Doubles

*Reference:  https://www.crossfitinvictus.com/blog/double-under-wareness-month/

:20-30

STRENGTH/Conditioning:

10 Minute EMOM:
in 35 seconds
5 No Jump Burpees
Double Under Practice in remaining time

:35-45
WOD Warm-Up:  

15 Synchro Air Squats
Empty Bar Front Rack Rotations
Empty  Bar Front Squats
Empty Bar Push Press
15 Empty Bar Thrusters


:45-55
WOD:  

 10 Minute AMRAP: 

15 Thrusters @ 95 lb / 65 lb
50 Double Under


Today's Coach:  Jason R.

My Thoughts:
Oh Mondays...   

Warm-Up;
Started with something simple to engage those muscle.  Side planks, with straight arm hold for 30 seconds each side, (30 seconds rest in between).  6 minutes in total time.   

Next was the walkthrough the different the double progressions.  Without the rope, jumping on the spot with Ball of Feet.   Coach wanted us to jump higher..   This is where I start to feel it again on the knee (left).   Coach mentioned that i still have to do it... I can't just let my the muscle around my knee atrophy.  I have to work on it and strengthen it.   Okay, I say in my mind and will be practice this.  I just have to land on it a bit differently.   An area that I'll be working on all the time I see.   
Now with the rope, we all work thru the progression as shown above.   Coach catches me and wants me to jump higher in order to do the double unders.   I'm just barely jumping high enough for my singles.   I need more spring from calves and not from my feet.  I know where the issue is.  I'll just have to adjust.

STRENGTH/Conditioning;
The class all started in their respective areas and attempted to do the synchronized air squats.  Coach was not happy as we were all out of pace.  We had to start again, and then failed.  Coach asked all of us (four) to come closer and form a circle.  We started again, and with some directions; we were able to finish the 15 air squats.
Next, was grabbing an empty barbell and do some simple front rack rotations.  I think Coach Jason said, 10 each side.   Followed by 10 Front Squats, 10 Push Press, and then 15 bar thrusters; all done with the empty barbell.

WOD;

Scaled the weight on this to protect the knee.   Scaled the double under and did singles, in this case; it was 100 singles.   First round; broke it down to 10, 5 for thrusters.   Had trouble transitioning to skipping.   This would be the theme for the rest of the workout.  Thrusters for the second set was 5, 5, 5 and the third set was 8, 4, 3 reps.   I was gasping for air and had to force myself to breath between reps.   Last round, I was only able to complete 70 singles.  A lot of focus by our programmer on Double unders.   I need to work on this a lot for the next few weeks.

Misc:
Rolled out my muscles afterwards and cheered on the one guy who came in at 8 AM to do his 17.4 workout.   I don't recognize the face, but that's the community; always be there for people.  Cheer them on!

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.

75 Calorie Airbike for Time

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

Hashtags for the day: #rebuild #tobefitby50 #doubleunder #thrusters #monday