Crossfit Armoury - March 24, 2017: Snatch; WOD - Sled Push with increasing weight every 30 seconds

Friday; March 24, 2017 @ Crossfit Armoury - West

:0-8
Warm-Up:

Walkthrough EMOM:

EMOM for 6 Minutes:
Minute 1:  30 seconds Palms down forward lean on floor
Minute 2:  30 seconds Overhead walk @ 35 lb / 25 lb

:10-20
Behind the Neck Press with dowel
Barbell Back Squat
Sotts Press
Overhead Squats
Burgener Warm-up (Up/down, Scarecrow, Muscle Snatch, Overhead Drops)
Skill Transfer (BTN Push Press, OH Squats, Heaving Snatch Balance, 
                         Snatch Balance, Snatch drop)


:20-35
STRENGTH:

Every 1:30 for 10 Rounds:

1 High Hang Power Snatch
1 Heaving Snatch Balance
1 High Hang Squat Snatch

:40-45
WOD Warm-Up:  

Empty Sled Push 100'


:43-55
WOD:  

Every 4:00 for 3 Rounds:

1:30 seconds of:
50' empty Sled Push, add Men: 45 lb / Women: 25 lb
50' Sled Push, add 45 lb / 25 lb
etc..

Set up clock at 1:30 work, 30 second rest for 6 rounds:
 30 second transitions between athletes

*Score is total number of completed 50' intervals


Today's Coach:  Jason R.

My Thoughts:
There were a lot of people at the Armoury this morning when I came in.  A lot of them were doing their testing of 17.5.   Class wise, I figure there wouldn't be too many of us.  

Warm-Up;
Started the warm up as described, 30 seconds of leaning on the floor with the palm down.  We then picked up two kettlebell and held it over our head as we did a nice walking pace across the length of the box.   First round wasn't that hard, the last two round were a challenge.  Between trying to breath and keeping the shoulder and core tight..  30 seconds seem forever.  I was using 2x 35 lb kettlebells for my weight.

Next warm-up component involved the dowel in the beginning and then switching to an empty barbell.  Each movements were repeated 5 times.  

STRENGTH;
We worked up to a weight that was sustainable every 1 minute and 30 seconds.   For me, that would be just the bar.  I was having issues with my high hang Power snatch, and heaving snatch balance, and high hang squat snatch.  All of if it is related to my knee.  You see the theme here...  anyways, Instead of not doing the workout.  I just went light and worked on my technique.   I repeated this for the required 10 rounds.

WOD Warm-up;
We started the warm-up with just the empty sled, pushed it 100'; which is to one end of the box and back.

WOD;

So, the workout is much easier to understand when you do it then what's written on the board.  Coach suggested that we get 2x 45 lb plates at each end of the box.   Each time you reach one end of the box, you can add your single plate (45 lb for men and 25 lb for women).   You have 1 minute and 30 seconds to do this, followed by 2 minutes and 30 seconds of rest.  Because there were only two of us, there were no need for a transition time to switch out.   
I really felt it in my glutes and quads after the first round.  The weight I was 135 lb for the last 50' push.   This would be the maximum weight i would hit for the remaining two rounds. My last round, I was only able to complete 2x 50' push in the 1 minute and 30 seconds.   It was very tough to move that sled.   

Misc:
So, this week; I've notice that the maximum amount of weight that my knee is tolerating is around 135 lb.  It's a gain from the weeks before of 105 lb.   The sled push of 135 lb, I definitely felt it.  I will advise my physio about it.    With the weekend coming up, I'll use this time for recovery.   Did some rolling afterwards to help with the calves, quads and my knee.

I also took the rest of the morning and took some pictures and videos of my fellow members who were doing their testing of the Open 17.5   It was great to see so many people working through the workout!!


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:
 30 seconds Burpee Muscle Up

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

Hashtags for the day:  #rebuild #tobefitby50 #Snatchs #Sleds #mylegs