Crossfit Armoury - March 29, 2017: Rings; WOD: 400 m RUN (Med Ball, Sand bag, 2 KB Carry)

Wednesday; March 29, 2017 @ Crossfit Armoury - West

:0-8
Warm-Up:

Walkthrough EMOM:

EMOM for 6 Minutes
Minute 1:  10 second L-Sit on Rings
Minute 2:  10 second L-Hang on Rope


:10-15
STRENGTH:

Walkthrough Ring Pull-ups (substitute: L-Sit Heel Assisted Pull Ups)
Walkthrough Ring dip (substitute: Ring Dip Negative)

:15-25
EMOM for 10 Minutes:
Minute 1:  30 second Ring Pull Up
Minute 2:  30 second Ring Dips

:30-35
WOD Warm-Up:  

Group 400 meter run


:35-55
WOD:  

 FOR TIME: 

400 meter Medicine Ball run (M: 20 lb / W: 14 lb)
400 meter Sand Bag run (you choose the weight)
400 meter 2 Kettlebell Carry (M: 53 lb / W: 35 lb)


Today's Coach:  Jason R. 

My Thoughts:
I need more cardio, I need to work on my weakness.   I kept saying that all morning prior to the class.  It's gonna get easier over time...

Warm-Up;
Started with the rings and had to bring the knees up (sitting position), as coach had instructed.  Initially, I was doing a hollow hold.  It was only for 10 seconds.   
Minute two consisted of me attempting to hang on a rope, arms locked out.   I stress it being *attempted* as I couldn't hang for the life of me.  It wasn't until coach asked me to use a different rope, which had more grip.  There I was able to hang for a brief 2 seconds.   

STRENGTH;
Coach had me grab a bench and put it about a foot away from the rings.   He instructed me to sit under the rings, butt on the ground and my heels resting on the edge of the bench.   Reach up to the rings and pull myself up.   Coach mentioned that when I get tired, to use the legs to help with the pull-ups. He mentioned that we should focus on  quality  and not quantity.   This will be my substitution for Ring Pull-ups.
Ring dip Negative was the substitute for the Ring Dip.  Coach had me moving faster after getting myself up on the Ring, dropping down faster.  That was the only modification.  

Well, the first two minutes of the EMOM went off with very little drama..  However, each minute after that, the Ring Pull-up were harder.  I really had to focus on keeping my core and take a few more seconds of rest before doing the pull-ups as my shoulder and grip were fading.   

WOD Warmup;
Started with a group run for 400 meter.  Coach came along with us, as there was only 2 of us doing the class.   

WOD;

The fun, started with gathering the equipment.  Grabbed a 20 lb medicine ball, a sand bag that felt comfortable (no idea how heavy it was), and 2x kettlebells.  We placed them by edge of the garage door so when we come back in from each 400 meter, we can swap the equipment.

Carrying the Medicine ball on the shoulder was the easiest, but was a bit ackward when I had to switch it between shoulder.  In the end, I think the easiest was to use my head as a prop to hold the medicine ball while resting it on my shoulder and my arm wrap around it, with my hand touching my head as the most secure way to run/jog.  The sand bag was easier as I just lump it over my shoulder, and I was able to run/jog much faster.   The kettlebell was more of a Farmer's carry for 400 meter. 
I did appreciate Justin coming back and cheering me on to finish.   He finished early and ran around the 400 meter, probably caught up to me at the 300 meter mark.  It's was much appreciated!!   He kept reinforcing not to stop and not to let go of the KB.   I kept telling myself, "think of it as pulling two suitcases as you are running down from one end of the airport to the other; to make it to the plane".  That seemed to keep me going.

Total time:  11 minutes and 38 seconds.   My goal was to keep it under 12 minutes.

Misc:
Went to physiotherapy last night.  Aaron gave me some additional exercises and a quick refresher for the others.   The issue I have is with my knee(s), as it's affecting my right knee.  I usually notice it more when I'm going up the stairs.  Eff!!!  
The issue I have is called, Patellofemoral Pain (Knee Pain).  It's a general/broad description of my issue and there are many symptoms.

You can read more about it here at this link:  https://patient.info/health/knee-pain-patellofemoral-pain

Here are some of the exercises that was prescribed to me.  Again, focusing on stretching and as well as strengthening my hips, and knees.   http://greatist.com/move/knee-pain-relief

After my physio exercises, the TENS usually help with pain control.

TENS machine

This time, both knees

Since I was planning on doing today's WOD and after asking my physiotherapist if I should do it or not; it was decided to tape my knees as way to ensure my tracking is correct.   And the best way to determine if running was okay was to see how the group 400 meter run was.   

Rocktape; tape up both knees, love the tape design.

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:
 2 Rope Climbs

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

Hashtags for the day:  #rebuild #tobefitby50 #rings #400mrun #Medicineball #sandbagcarry #kbfarmercarry