Crossfit Armoury - March 9, 2017: 1 RM OHS; WOD: 3,6,9,12,... Deadlifts, HSPU

Thursday; March 9, 2017 @ Crossfit Armoury - West

:0-8
Warm-Up:

Walkthrough EMOM:

Minute 1:  30 second Handstand Hold
Minute 2:  5 Pressing Snatch Balance with Dowel

:10-15
BTN (Behind The Neck) Press with Dowel
Back Squat Hold
Overhead Squat


:15-35
STRENGTH:

Work up to 1 RM Overhead Squat


:40-45
WOD Warm-Up:  

10 Empty Bar Deadlifts
Load Barbell Weight
Walkthrough Handstand Push-ups / box Handstand Push-ups
Set up equipment for workout


:45-55
WOD:  

 10 Minute AMRAP 

3, 6, 9, 12, 15, 18, 21,.....
Deadlifts @ 155 lb / 105 lb
Handstand Push-ups


Today's Coach:   Lance W.

My Thoughts:
Math, never was my best subject.. more on that later..    Came to the 5 PM class, all this week.  Will be going back to the 7 am class, provided my old crew is still there and haven't given up on me.   Will be good to get back into a regular thing.   At least until my wife is well enough, and maybe we can start doing classes together.

Warm-Up;
Coach Lance started with a walkthrough of what each minute of the warm-up was.  Starting with the dowel, he showed the class what was expected with the 5 reps of pressing snatch balance.    He also asked the class who was comfortable in doing handstands against the wall.  And those who weren't, were to do handstand walks against the wall.  If need additional scaling, some could do handstand push-ups on the box.    We started with minute 1 and continue until our 6 minutes were up.

Second part of the warm-up was to perform behind the neck dowel, then some back squat hold and eventually moving to Overhead squat.   The last two was done with an empty barbell and setup wit the rig.

STRENGTH;
Pretty straight forward, build up to our 1 RM max on Overhead Squat.   It's been a long time for me, and very humbling that all I could muster was 105 lb.   I tried 125 lb, but felt a twinge on my left knee.   I decided to shut it down and left it at that.   Will need to work on the knee mobility and strengthen as per the exercises from physio.

WOD Warm-up;
Empty the weights from the previous movement and did ten empty bar deadlift.  Slowly started to warm up and build to the weight to use for the deadlift.   Brought out a box as Coach mentioned that those who couldn't do handstand push-ups; to use a box.  

WOD;

I scaled the handstand push-ups and used a box, and for the first two round; I was doing them with the toes on the box.  Afterwards, it went to knees on the box.   Weight used for the deadlift, 135 lbs and there were no issue with pain on the knee.
The funny thing about math; or my brain...   I tend to lose count on how many rounds.  I should had used the army men to keep track.   It was somewhere between the 15 rep round and the 21 rep round.    

I lost my count and may had actually missed the 18 rep rounds and did the 21 reps.   The number on the whiteboard seems high compared to the rest of the class.    I knew one of member behind me was keeping pace and she actually changed her score after my number went up.   Thus, why I'm second guessing my actual score.   I've been wrong before.   I might as well be honest here.  No cheating..  What would had been my actual score, probably closer to 142.

Misc:
Since the class finished at 6 PM; they were broadcasting the 17.3 Open upstairs in the yoga room.   It was available for anyone to watch, decided to go up and watch the announcement and see the reactions from everyone.  I cringed at the announcement, and hoping for the best of everyone who's doing the open.    It already seemed puzzling.   I'll have to do viewing of videos from Crossfit afterwards.   Curious, how everyone is going to do tomorrow.

Oh exciting times to follow....


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
 5 Kettlebell Snatch per arm @ 53 lb / 35 lb

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

Hashtags for the day:   #rebuild #tobefitby50 #deadlifts #handstandpushups #overheadsquat