Crossfit Armoury - March 7, 2017: Deadlifts; WOD: Cal Row, C2B, Thrusters
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| Tuesday; March 7, 2017 @ Crossfit Armoury - West |
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Warm-Up:
Walkthrough EMOM
6 Minute EMOM:
Minute 1: 20 second Lying Face down Alternating Leg Raises
Minute 2: 10x 30"/24" Box Step Ups
:10-20
STRENGTH:
Work up to 50% 1 RM Deadlift
:20-24
10 Deadlifts @ 50% EMOM for 4 Minutes
:24-29
WOD Warm-Up:
15 Empty Bar Thrusters
10 Beat Swings / 5 Pull-ups
10 Calorie Row
:29-44
WOD:
15 Minute AMRAP
15 Calorie Row
15 Chest to Bar Pull-ups
15 Thrusters @ 95 lb / 65 lb
:50-55
5 Minute EMOM:
10 Kettlebell Swings
10 Push-ups
Today's Coach: Lance W.
My Thoughts:
Started to get back into things. I made a suggestion to the Kickstarter class, since one of the members Kelcey had stated that she will miss working out with everyone once the program finished; that we should all try to do the regular class at the same time this week.
I offer to come to the same class as them to help ease them into the Armoury. Not that Armoury is not welcoming, but every bit helps.
I changed my scheduled so I could make it to the 5 PM class today. Yah, quite the difference in people than my normal 7 AM crew. Missed that group, and hope to return to that time next week.
The other good thing about doing the class at 5 PM is meeting some new people and as well as catching up with others. :^)
Warm-Up;
Coach Lance did a walkthrough of the EMOM, showing why we should do the alternating leg raises, while lying face down. It's to activate those quad/hamstring muscles. Next was the 30"/24" Box Step ups. Again, focusing on muscles which later will help with both Deadlifts and the rest of the workouts.
He had us partner up, so each of us would be doing an activity for that one minute and then alternate for the other.
The partner I was paired with had only been doing Crossfit for 3 weeks. We scaled and use a 24" height the step ups
STRENGTH;
The goal here is to build up to each of own [50% of our 1 RM deadlift]. Since I haven't been doing deadlift in a while, I just went with what felt heavy enough. Sadly, it's 135 lb; still a far cry from the 50% value of (173 lb). I'll just have to be patience and work my way back up there. No point of hurting myself again.
Second part of the strength was to use the weight that we achieve earlier and to perform 10 deadlifts. This is done EMOM for four minutes.
WOD Warm-up;
Stripping the weight off the barbell, and we were to warm-up with FIFTEEN thrusters. Next, row TEN calories, and then setup for the Chest to Bar Pull-ups. Scale for that is Ring Rows, thus those who were scaling, were setting up and preforming a few to warm-up.
WOD;
A nice FIFTEEN minute AMRAP, consisting of 15 calories Rows, 15 Chest to Bar Pull-ups, and 15 thrusters.
I scaled the Chest to Bar Pull-ups [Ring Rows] and perform the thrusters at 75 lbs
I find that the 75 lb for the thruster is manageable, but yet challenging weight. I'll increase this once I find it too easy. The progress to return will be a long one, and one must have patience on the growth. Remember, it's 15 thrusters!!
In the 15 minutes, I managed to finish 3 rounds + 25 reps [15 calorie row + 10 Ring Rows].
Initially, I thought it was hard transition from the rowing to the Ring Rows. Similar movements, but later... it was the thrusters that was challenging. I ended up using the calorie rowing as my way of recovery.
Today, I was surprise to see a second part. After finishing the WOD, and putting away the equipment; Coach Lance gathered us around the whiteboard and told us that we could use any weight we want for the KB Swings, and a box to help with the push-ups.
I ended up using a 35 lb KB, and a box. This was an EMOM; and around the third round (minute); the resting time decrease to about 5 seconds before starting the next minute of work. By the fourth round; I was only able to muster 2 push-ups. The last round, I ended up getting one more push-up. I was so exhausted by this point and glad this 5 Minute EMOM was done.
Misc:I scaled the Chest to Bar Pull-ups [Ring Rows] and perform the thrusters at 75 lbs
I find that the 75 lb for the thruster is manageable, but yet challenging weight. I'll increase this once I find it too easy. The progress to return will be a long one, and one must have patience on the growth. Remember, it's 15 thrusters!!
In the 15 minutes, I managed to finish 3 rounds + 25 reps [15 calorie row + 10 Ring Rows].
Initially, I thought it was hard transition from the rowing to the Ring Rows. Similar movements, but later... it was the thrusters that was challenging. I ended up using the calorie rowing as my way of recovery.
Today, I was surprise to see a second part. After finishing the WOD, and putting away the equipment; Coach Lance gathered us around the whiteboard and told us that we could use any weight we want for the KB Swings, and a box to help with the push-ups.
I ended up using a 35 lb KB, and a box. This was an EMOM; and around the third round (minute); the resting time decrease to about 5 seconds before starting the next minute of work. By the fourth round; I was only able to muster 2 push-ups. The last round, I ended up getting one more push-up. I was so exhausted by this point and glad this 5 Minute EMOM was done.
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.
-None-
Remember to stay consistent in your training and tackle one WOD at a time!!
Hashtags for the day: #rebuild #tobefitby50 #thrusters #calorierow #oldfacesnewfaces
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