Crossfit Armoury - March 27, 2017: Clean; WOD - 3x 350m Row

Monday; March 27, 2017 @ Crossfit Armoury - West

:0-8
Warm-Up:

Walkthrough EMOM:

EMOM for 6 minutes:
Minute 1:  30 second Banded Good Mornings
Minute 2:  7 Air Squats Jumps

:10-20
Front Rack Rotations
High Hang Muscle Clean
High Hang Power Clean
High Hang Squat Clean
Above Knee, Below Knee Squat Clean
Press, Push Press, Push Jerk
Work up to working weight of below complex


:20-36
STRENGTH:

Every 2:00 for 8 Rounds
1 Muscle Clean
1 Power Clean
1 Squat Clean
2 Push Jerks

:37-42
WOD Warm-Up:  

Row 250 meter at slow pace
Row 250 meter at medium pace
Row 250 meter at hard pace


:42-56
WOD:  

Every 4:30 for 3 Rounds:

Row 350 meter

*Record the slowest time


Today's Coach:  Jason R.

My Thoughts:
Mondays...  and the wod is rowing.. this should be interesting.

Warm-Up;
I'm starting to enjoy more and more of the EMOM warm-ups, focusing on the muscles needed for the workout.  They were before, but it's just up to a minute or 30 seconds worth of work.  Making it a bit more enjoyable, for the most parts.
Started with a rubber band and did 30 seconds of Good mornings, it worked out to be about 10 reps.   The next minute was just jumping from a squat posting for 7 reps.    I did feel a bit of a twinge in my knees.   But once I change my stance when landing, it was okay.  It's always the first once when you land, that you realize you're not landing correctly.

Second part of the warm-up, we were to grab an empty barbell and place it in a front rack position.  Alternating each arm and did elbow rotation while maintaining the barbell across the shoulder.
Coach demo the High Hang Muscle, Power, and Squat Clean, Above and Below knee Cleans.  We were to repeat each of the movement 5 times.  And he would correct us if we did the incorrectly.
Next, were strict press, push press and push jerk; 5 reps of each.
After that, we were to build up to our working weight for the strength portion.

STRENGTH;
We had about 5 minutes to determine the starting weight for the series of movements.   These would had to be performed within the two minutes, and we were to increase the weight each round.   We had a total of 8 rounds to do.   Of course, in my great wisdom; my math had failed me and and I had increased my rate faster than I should had.  Even though, I bought 2x 5 lb plates and 4x 10 lb plates.  I should had increased it 10 lb each round as opposed to 20 lb.  By my 4 round; I was at my heavy weight for all the movements.  
  
I ended up having trouble with the muscle clean, and coach Jason asked me to repeat it and speed up the transition.   It was sketchy (he didn't have to say, you can see it in his face.  And I knew it too).  He had mentioned that it's the not the weight, it's just that my speed isn't there.  I just need to speed that up.
I worked on that for the next 4 rounds.  Final weight used was 125 lb.

WOD Warm-up;
Put away the barbell and weights and took a few minutes to catch our breaths.  Then we grabbed a Concept2 rower.   Coach wanted us to row 250 meter at a slow pace, and then pick it up to medium pace for another 250 meters.  And the last 250 meter, we were to row at a fast pace.

WOD;

So far, each week of the programming, there has been an increase of 50 meters added.   This week, we were to row as fast as we can for 350 meters.  We were to record the slowest time, and that would be the final score.   We had 3 attempts to complete this within 4 minutes and 30 seconds.   The balance of time is your rest period.
My first round turned out to be my fastest time, and I used that for each round as the goal to beat.   Sadly to say, my second and third round were equal in time, but longer than my first.
My times were:  1 minute 11 seconds, 1 minute and 14 seconds, 1 minute and 14 seconds.
Final score:   1 minute and 14 seconds

Misc:
Stayed around and rolled out my quads and both of my knees.    Talked to Jamie, one of the physiotherapist at Optimize, who was doing the class this am with us.   I was half tempted to book an appointment right then and there, but decided to see how my knees feel later today. 
Knee pain, never the best thing.  It only occurs when I do any impact type of movements, and sometimes when I go up the stairs.    
With the upcoming programming with running; not to sure how my knees will feel with that.   I will keep everyone posted.

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.

Death by Unbroken Bar Muscle Up
 No time domain, rest as needed between attempts

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

Hashtags for the day:  #rebuild #tobefitby50 #clean #row #repeat3times