Crossfit Armoury - March 21, 2017: Push Press; WOD - Shoulder to Overhead, Bar Facing Burpees

Tuesday; March 21, 2017 @ Crossfit Armoury - West

:0-8
Warm-Up:

Walkthrough EMOM:

EMOM for 6 minutes:
Minute 1:  30 Right Leg Glute Bridge
Minute 2:  30 Left Leg Glute Bridge

:10-20
Front Rack Rotations
Strict Press Front to Back
Push Press Front to Back
Warm-up to heavy 5 rep Push Press


:20-35
STRENGTH:

Every 2 Minutes for 6 Rounds:

3 Push Press
* Increase weight each round

:40-45
WOD Warm-Up:  

Walkthrough 4 types of burpees
Walkthrough Push Jerk and Split Jerk


:45-55
WOD:  

 27 - 21 - 15 - 9: 

Shoulder to Overhead @ 115 lb / 75 lb
Bar Facing Burpees


Today's Coach:  Jason R.

My Thoughts:
Looked at this workout and saw that it was more shoulders, which is good.   Trying to minimize my knee issues..  But then realize there were burpees for the WOD.   

Warm-Up;
Started with some simple glute bridge, with one leg up and the other leg planted on the ground.  Holding it for 30 seconds followed by 30 seconds of rest; then alternating between them.

Second phase of the warm-up involved the empty barbell and did some front rack rotation.  I could had sworn coach said to hold the empty barbell for 1 minute in a front rack.  Hmm...
Next, we were to do ten strict press from front to back of our head, followed by ten push press front to back.

Next, we start to load the weight to build up to a 5 rep Push Press.

STRENGTH;
Using the weight from the warm-up; we would instead doing 3 reps.  Each round, we would have to increase the weight for a total of 6 rounds.   We had 2 minutes to perform this in, and the rest of the time was used for rest.
I managed to get to 140 lbs, which was a struggle at the end.  

WOD;

Shoulder to Overhead (Push Press, Strict Press, Push Jerk, or Split jerk).  Use whatever is the most efficient, and above all; pace yourself.   I just went with Push Press for the bulk of it.   Scaled the weight and half way thru the first round; I honestly though I went with too much weight.  Just a lot of reps.   Ended breaking it up into achievable reps to finish the Shoulder to Overhead part.    Burpees (bar facing) ; we had to ensure we had two feet take off and two feet landing.  I'm sure I missed a few of those along the way.    That first round of 27....  took forever.   Second round of 21 felt no faster, but the 15 and 9 went by quickly; at least the shoulder to overhead.    Burpees were more like a heavy trailer being pulled up a steep incline...  slow and somewhat steady.
Lots of cheer from classmate Jenny who finished early.    Certainly helped as mentally, I was ready to give up a few times with the burpees.

Misc:


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:
  3 Sotts Press @ 45 lb / 35 lb

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

Hashtags for the day:  #rebuild  #tobefitby50 #shoudlers #burpees #barfacingburpees