Crossfit Armoury - April 19, 2017: Flight Simulator (DU); WOD: 500 m all-out Row; Snatches

Wednesday; April 19, 2017 @ Crossfit Armoury - West

:0-8
Warm-Up:

Walkthrough EMOM:

EMOM for 6 Minutes:
Minute 1:  1 Turkish Get Up Per Arm
Minute 2:  5 Arm Circles Forward, Backward, Opposite Directions

:10-20
Walkthrough Double Under Progressions, Everyone warmup by doing each progression
Jumping on Balls of Feet
Single Unders at different speeds
Single Single Single Double
Double Single Double Single, etc
Consecutive Doubles

Reference:  https://www.crossfitinvictus.com/blog/double-under-awareness-month/


:20-30
STRENGTH/Conditioning:

 For Time:   

Flight Simulator

10 - 20 - 30 - 40 - 50 - 40 - 30 - 20 - 10
Unbroken Double Unders for Time

*SCORE is completed round/reps at low min cap


:35-40
WOD Warm-Up:  

Row 250 meter at slow pace

Row 250 meter at medium pace

Row 250 meter at hard pace

:40-45
WOD:  

 For Time: 

500 meter ALL OUT ROW


:50-55
EMOM for 5 Minutes:

1 Heaving Snatch Balance + 1 Snatch Balance + 1 Snatch Drop
@ 50% 1 RM Snatch


Today's Coach:  Kyle L.

My Thoughts:
It's never a good feel after taking a week off because one is sick.  And then to have missed last week rowing, not having an exact idea on your progression can be a bit annoying. This is the last week of this theme programming, rowing being one of the components.  The 500 meter is just one round; ALL OUT!!   Doesn't seem so bad, but after doing the work prior (Flight Simulator - Skipping); it could be a good thing or a bad thing.

I had came in a bit earlier this morning, to the point where Coach asked if I wanted to join the class part way.   Maybe I should switch to the 6 am class.   Yup, came in a bit too early.  I used that time to work  on loosening my muscle, and warming up my knees knowing that I'm going to be a bit creaky this morning.

Warm-Up;
I'm a chatty person and almost missed the roll call for class.   I caught the last 20 seconds of Coach showing us how to do a turkish get-up with a the kettlebell.  In the first minute, we had to do the movement once each side.  We picked a fairly light weight to start with.  I kept hearing Coach telling us to never let your eye off that kettlebell.  No one needs to tell me that!! I have no desire of letting that hit me, regardless of the weight.   Second minute focus on arm circles.  Pretty straight forward, to warm up the arms.  Now repeat both minutes 2 more rounds.

Second part of the warmup was an detail instruction of double unders.  Now if you have been coming to class the last 5 weeks; these instructions are a repeat.  By now, you should know what you have to do.

STRENGTH/Conditioning;
One of the things coach had mentioned was that we are to try to do double unders.   And if there is a break in any of the reps, you would had to restart that set again.   I played with the idea of doing 9 singles and then 1 double under.  But that would only be applicable on the first round..  Because, I still can't string any skips after an attempt at a double under.  Thus I would be stuck on the 20 rep set.    I opted to do just  singles, with a few second pause between sets.    Yah, somewhere along the line of pausing and restarting..  everything fell apart.    I ended up repeat my 20 rep set, 6 times as I kept tripping up on my singles at the 12 rep mark.  Why twelve?  I have no idea..  I was almost ready to throw my rope across the room.   And then by the time I hit the 50 rep set, I tripped up twice when I got to 42, and 48 reps.  Which mean,I would had to repeat that set again.   Terrible with the skipping today.  Like most other, the bottom of my feet; specifically my arches were in painfully sore.

WOD Warm-up;
We switch from skipping to rowing.  Grabbed a Concept2 Rower and did 3x 250 meter row of various paces.

WOD;

Because of the class at 6 am, coach mentioned that we should be able to re-select the previous programming that was set for a countdown of 500 meters.  Someone (Ray) suggested that would should all faces each other with the rowers.  Sure, 3 on one side, and 2 on the other.
So after finishing this row; I started to dissect my performance.   I can't help it, I'm one of those people.  I analyze the shit out of things (probably because of my job), trying to figure out where I can get a bit more.  Maybe it's time I talk with the coaches about streamlining my rowing.  

I finished the 500 meter all out ROW today with a time of 1 minute and 39 seconds.  

Thanks to Ray S for making it challenging.  He was so kind to take a picture of me with a single digit in front of me, ALWAYS beating me by 1 second or 1 rep.   Ah, never a dull moment I say!

There was a second part to the WOD, which involved a 5 minute EMOM with Snatches.   The work was with Heaving Snatch Balance, Snatch Balance and Snatch Drop.  All with the barbell on the shoulder.   I was so tired after the skipping and the row, that I just used the empty barbell.    

Misc:
Nothing to report...

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 #skipping #doubleunder #nocalves #500mrow #allout #rowing #snatch